Raw Licious

7/30/2019 Raw Licious

1/156

1


2/156

2

Raw-licious

Delicious and Healthy recipes that helped me

lose over

100 pounds in less than six months.

Recipes that helped me regain my health.

By Scott Jackson

This book is dedicated to my wife Marcia

with whose love and support I was able

to make the changes in my life andmade this book possible.

To David Wolfe whose teachings

and inspiration taught me

how human beings were meant to eat.

Copyright 2006-09-05


3/156

3

Table of Contents

Pg 4 ForwardMy journey to raw food

Pg 8 Section OneDiscoveries

Pg 12 Section TwoGetting Started

Pg 15 Section ThreeStarting your raw food diet

Pg 19 Section FourDetox and cleansing

Pg 21 Section FiveTools needed in the kitchen

Pg 24 Section SixIngredient choices

Pg 26 Section SevenExercise and Meditation

Recipes

Pg 31 Section: A - Appetizers

Pg 45 Section: B - Soups, Salads & Sauces

Pg 67 Section: C - Main Dishes

Pg 85 Section: D - Vegetables

Pg 101 Section: E - Breads, Crackers

Pg 113 Section: F - Cookies & Desserts

Pg 127 Section: G - Beverages & Miscellaneous

Pg 140 Recommended Books

Pg 141 Raw Food websites

Pg 143 Recipe Index

Pg 154 Sample E-Newsletter


4/156

4

ForewordMy Journey to Raw Food

My name is Scott Jackson and in December

of 2005 I was a whopping 298 pounds. At 56 this

meant I was morbidly obese. Migraine headaches,

heartburn, pain in my joints, backache, dizziness,

shortness of breath, and a host of other problemsplagued me daily. That was just my health. So-

cially was another story all together. I felt like I was

stared at constantly. I could imagine people talking

about the really fat man.

I worked with the public and I knew that mysize was hindering me in being able to perform my

best. I am sure I wasnt taken seriously due to my

size. I put on a good show to hide the bad feelings I

was having about myself. I would make jokes about

the fat man and hid behind jokes about myself and

my weight. All the time I did this, I was hurting in-side and didnt feel like I was attractive or good

enough. I was in a bad place in my life.

My diet was the SAD diet. (Standard Ameri-

can Diet). I ate all the wrong foods. I was a fried

chicken and hot wing maniac. Even when I was inmy best shape before this change, I was not eating a

very good diet. We are bombarded with advertising

for processed foods and I fell right into this model.

I loved to try the newest treat. The new pizza,

chicken, candy, tv dinner you name it. I used food

for comfort. The worse I felt the more I ate. This


5/156

5

made me feel even worse so I would eat more to

make me feel better but it didnt. I was unhappy

in my career so I ate to make me feel better. I used

any excuse to eat. I watched my size grow larger

and larger.

I tried the Atkins diet. I did lose some

weight, but felt bad on it. I had constant I.B.S.

(irritable bowel syndrome) on the diet. I tried manyother diets the flavor of the month with no real

success. I would lose a little, but then I would gain

back even more weight. I was not successful at

these ways of eating. It was a yo-yo pattern that I

was following and I knew that wasnt healthy. I

knew that I was missing something. I knew therehad to be a real answer.

How many of you have been in this situation?

Struggling with your weight? Feeling bad about

yourself but still eating to make yourself feel better.

Going on diets that didnt work and feeling evenworse about yourself and turning to what you feel

the most comfortable with food. It is there for

you, an old friend that is at your fingertips. A fa-

miliar friend that is always there for you. A friend

that keeps you from living life the way you want it.

Keeps you from being healthy, makes you evenmore tired, and makes you feel bad after you eat it.

You know what I mean. Being fat is not a good

place to be.

In December 2005 I decided that I needed to

take action. I was tired and fed up with how I


6/156

6

looked and felt. I didnt want to live like this any

more. I came to a point in my life that I ready. I ac-

cepted what I had done to myself and decided not to

dwell on the past. What was done was done. I

turned that frustration into energy. The drive that I

needed to make this change. I changed my total out-

look on my life. I felt a switch, a change, an ah hah!

I worked with a nutritionist who helped mestart on my path. She suggested that I eat whole

foods. Almost immediately, I began to feel better.

It was a step in the right direction. It was not until I

had read a magazine called Living Nutrition that I

found what I was looking for. This magazine intro-

duced me to the idea of Natural Hygiene. A phi-losophy of eating raw foods mainly fruits. This

was very helpful information to me at the time I be-

gan my search. I could not get enough information

on the subject. My health was improving and I was

dropping weight like crazy.


7/156

7

Here is a photo (left) taken in December 2005 be-

fore I made any changes to my eating habits. Onthe right is what I look like after going raw for 6

months. Over 100 lbs of weight lost.

Here is close up of my face in December and then

July 2006.

You can see how bloated I was then and how

much healthier I looked after 6 months on raw

food.


8/156

8

Section OneDiscoveries

I wanted more. I knew I was on something

big. I was gaining energy, feeling better, thinking

more clearly and feeling young again. This is

what I had been looking for. My introduction to

super-foods was when I began studying David

Wolfe and his teachings about raw food. He

opened my eyes to the amazing properties of

food and what eating it in its natural state can do

for the body.

The first thing I learned was cooked food

is addictive. Think of all the crazy things we doto get it. The cooking procedure changes the

properties of the food and makes it damaging to

your body. We are able to adapt to the cooked

food that is one of the wonderful things about

our bodies. Even eating things that arent good

for us we manage to live on it. We get used toit. This is part of nature and the way of survival.

That doesnt mean it is the best way to eat. Man

can smoke, drink and consume other poisons and

still survive.

One of the other things I learned is that weare designed to be frugavores. This means that

we are designed to primarily eat foods that come

from flowering plants. Fruits, nuts, melons, cu-

cumbers, etc. are the main stay. We also should

consume a good amount of greens. Our digestive


9/156

9

system is very similar to the great apes. They

are the strongest mammal pound for poundand are 100% vegan raw foodists. They con-

sume a very large amount of greens and fruits.

On this raw diet they grow big and live long

lives. They get all the protein, vitamins and

minerals from their food.

Here are some of the things I have

learned on this amazing journey. Man was

born to eat food in its natural living state pe-

riod. Not cooked, not processed with artificial

ingredients raw like every other living spe-

cies on this planet does.

We are the only species that cooks its

food. Look at nature; do you see birds,

chimps, bears, deer or any other creature in na-

ture cooking its food?

Robert Sussman from Man the

Hunted talks about the process of human

evolution. He says early man that lived be-

tween 5 and 2 million years ago were very

similar to modern man and were fruit and nut

eaters. Early man was not designed to eatmeat so why would they? They wouldnt hunt

for prey but search out fruits and nuts.

Man could not eat large amounts of

meat until he controlled fire. Evidence of fire


10/156

10

was found as early as 800,000 years ago and most

paleontologists feel it was as recent as 60,000 years

ago.

That is a very short time in the total span of

human history that humans controlled fire. Not long

enough for us to completely adapt to food being

cooked. Look at all the health problems that hu-

mans (and pets that we are feeding cooked food to)are having with their health. Obesity, heart condi-

tions, cancerthe list is long. These diseases have

increased greatly since man has been eating more

artificial and processed foods. There are many

things that people call food but really arent. Do

candies grow on trees? Can you find a cake, cookie,soda, instant TV dinner or any of the other proc-

essed foods in nature? I dont think so! Nature cre-

ated the best foods for us. Nature designed our bod-

ies and the food to fuel it.

Milk is another subject entirely. Look at na-ture again. Man is the only species that drinks milk

or uses milk products after it has been weaned. We

are also the only species that drinks another species

milk. We were intended to drink mothers milk only

while we were infants. Not as an adult. Many

health conditions can be traced back to milk. It ismedia advertising and a strong milk lobby that per-

petuates the myth that milk is good for you. I rec-

ommend getting it out of your life. I have. You can

get calcium from vegetables like broccoli, kale,

chard and many leafy greens. They have more cal-

cium than milk and are much better for you.


11/156

11

Vitamin D only can be produced in your skin

when you are exposed to natural sunlight, not from

fortified milk as we are led to believe.


12/156

12

Section Two - Getting Started

Now, eating raw and natural doesnt meanyou have to give up some of your favorite recipes.

Not by a long shot. In this book you will find a

wide variety of recipes to help improve your eating

habits. They are not only healthy for you, but quite

tasty as well. You will be eating your food in a

more natural state. I know that it will be very diffi-cult to erase years of unhealthy eating habits. Ad-

vertising, culture, peer pressure and the many addic-

tions to cooked foods are all good reasons to make

and enjoy delicious recipes while you are switching

over to a healthier lifestyle.

Mind set

The first thing that will need to work on is

yourself. You have to look back at your life and see

what events in your life trigger your eating habits.It would be helpful to get a pad and begin to write

down some of your non-supporting beliefs. For in-

stance:

Dont be bad eat all your food, there are

starving people in Africa

Milk makes a person good

You arent good enough

Who could love someone like you

More food is better - Super-size it

I can never be good enough


13/156

13

The List can be long. They are different for each

person and mean different things to each person.

One of mine was I didnt feel like I was goodenough and for a long time I used food as a

crutch to make myself feel better. It was a com-

fort and I would get into a vicious cycle. Feel

bad, eat food for comfort, feel bad from the food

and then eat more to feel better. The feel better

was very short and I was always hungry after Ijust ate.

I found out later that was because I was not

getting the minerals and nutrients that I needed

and my body was crying out for it. I was so full

that I could not eat another bite yet I would eatmore. This is a cycle for many people. Do you

ever have those types of issues? Do you eat to

make yourself feel better? Are you hungry right

after eating and eat again? All these things come

from non-supporting beliefs and food addiction.

Once you have your list you can work on

those non-supporting thoughts to turn them

around. You can change these thoughts and be-

liefs into positive ones. Reword these thoughts in

a positive light. Take I am not good enough

and a possible revision would be I am good per-

son. Now you need to anchor that thought with

something positive. A pleasurable memory, one

from your past when you felt the best about your-

self, one of great emotional power one that car-

ries a lot of emotion for you.


14/156

14

Now put your new positive belief with that

emotion and anchor the new belief. This can be

done over and over again. You can also use aphysical anchor with it. Touch your inner elbow,

make a special movement, tap a part of your

body pick what works best for you and what

you will remember. This will help anchor (a ba-

sic NLP* technique) the thought and emotion

with the movement and you can use it to bringback the feeling and positive belief associated

with it. This is just one of many tools that you

can use to support your new lifestyle change.

Know that in your heart and soul that eat-

ing the way Mother Nature intended will makeyou healthy. Eating this way will bring the

change in your life that you have been wanting.

* Neuro Linguistic Programming


15/156

15

Section Three Starting your

raw food dietThere are many thoughts about how to get

started. Some will recommend going 100% raw

right away. Some will say start with a gradual

change. I recommend the latter. Even though go-

ing 100% will bring you the greatest results thefastest, your body is not used to eating all these

good foods and fiber. You could have issues with

digestion (gas, bloating, etc.) and feel very un-

comfortable and might cause you to go back to

what is the most comfortable and familiar.

So starting with one meal a day 100% raw

for 2 3 weeks is the way I recommend. I also

feel that with your other meals you should add

more raw foods. A large salad, raw tomatoes or

some of the recipes in the book should be the

large part of each meal and the rest should only

be more like sides. After the first few weeks you

can make another meal 100% raw and leave one

meal with cooked foods. You can stay this way

for a long time if you like. Just make sure that

the majority of what you are eating is raw vegan

food. But if you want the best diet you can eat

you should take the next step and go 100% raw.

It is what you leave out of your diet that is

the most important. Here is a small list of things

to remove as soon as you can:


16/156

16

Soda any kind

Milk and milk productsCoffee and caffeinated beverages

Meat, fish and chicken

Processed foods

Candy

Regular table salt

Sugar except natural raw honey, and/or rawagave nectar

Breads

Pasta

Artificial anything

Sports drinks

Stop smoking I cant begin to cover all the

reasons to quit

I think you get the idea. Some can go right

away, some will take longer. Substitute other foods

for these foods. There is raw pasta for cooked pasta.There are other drinks you can make instead of cof-

fee and soda lemonade, herbal teas, Kombucha to

name a few. Celtic sea salts instead of table salt,

fruits (grapes, berries, dates) instead of candy are a

couple of examples of things you can substitute.

Remember not to restrict yourself on most rawfoods. But I would watch it a bit with dates. They

are calorie dense and can hold up your weight loss

progress.

One way to get used to the high fiber foods

like greens is to do what David Wolfe and myself


17/156

17

recommend, drink fresh made green juice. I used a

lot of green juice in the beginning and it did won-

ders for me. I killed my appetite due the nutrient

dense foods I was consuming. It was training my

body to be able to digest the green foods. People

who have been eating the SAD diet (Standard

American Diet) are not used to eating foods that

have high fiber content. They need to be recondi-

tioned so that they can eat these foods again. If youeat a large amount of salad or greens without train-

ing your digestive system to eat these foods it will

wonder what youre putting in it. What most likely

will happen is that it will pass through undigested

looking about the same coming out as going in.

This is an indication that you are not ready

for large amounts of greens and fibrous foods. So

try the juicing at first. Fresh green juices can act

like liquid plumber and you can experience some in-

testinal cleansing at first. This is normal and you

should continue with the green juice.

Food Balancing

Foods should be balanced with carbohydrates,

fats and proteins in this order. Our society has this

love of protein and has been sold a large bill ofgoods over protein. Yes, protein is essential, but we

dont need the amount that we have been led to be-

lieve. Most of the raw foods in nature have the

amount of protein that is needed to live and thrive.

The great apes are the most similar to us and a lot

larger and stronger. They get all the protein they


18/156

18

need from the leaves, shoots and plants they eat.

They digest foods just like us and have the same nu-

tritional requirements. Think of the animals that we

eat for protein cattle, chicken, lamb, etc. Where

do they get their protein from? Grasses, grains,

plants and some vegetables are their primary source

of nutrition. So Mother Nature makes its food in the

correct balance. Man is always trying to improve

on what nature intended. Look at many of thethings that he thought he could improve on but

never lived up to or functioned the way it was in-

tended.

So basically if you eat a raw food diet you

will get the nutrients that you require. Remembervariety, it will do the most for you. If you eat just

one or two types of foods it will be hard to get all

the nutrients that you need. Make a varied diet of

foods. The more colorful your food choices are the

better. A whole book could be written to give the

benefits of all the foods available. You can just usethe recipes in this book to get a good varied diet.

You can also create you own to mimic some of your

favorite foods.


19/156

19

Section Four -

Detox and cleansingOne of the things you will experience on this

diet is a detox. It can come in many forms. It is

your bodys natural way of cleansing itself. Rashes,

headaches, diarrhea, being tired, and anxiety are just

a few things that could happen. This is good. Itmeans that your body is cleansing and should hap-

pen. It is when it doesnt happen that you need to

look at what your have been doing. You should

modify your diet to more raw consumption to get

some detox effects. If detox does not occur your

body could be in a very toxic state and needs to bekicked up a notch and monitored closely. I experi-

enced rashes and some intestinal distress as my de-

tox symptoms.

Detox may not happen right away. It can

happen even several months later when on a rawdiet. Dont be afraid when it does happen. Embrace

it and know that those toxins in your body that have

been there for a lifetime are now coming out. Con-

sume more water rich fruits and vegetables. Drink

more filtered water. You want to help flush these

toxins out. I still get detox symptoms even after be-ing raw for a while. I have heard accounts of old

tastes coming out like drug addicts who used co-

caine said that they could taste it even after being

clean for years. Just remember this is a form of

house cleaning and your body will need to be

cleansed.


20/156

20

There are some different cleanses on the mar-

ket and some are good and some not. Some folks

recommend colonics to help with cleansing. I would

not recommend doing any of these procedures until

you have been raw for a while and your body has a

chance to adjust to the new lifestyle.

Your small intestine has a mucous plaque

built up in it that protects the body from the cookedfood is consuming. This plaque also slows down the

absorption of nutrients. The longer you stay on the

raw food diet the more of this plaque will go away

and you will absorb nutrients more readily. One

thing that will happen that if you consume cooked

foods after being on a raw diet for a while, you canfeel sick from it. That plaque is gone and the

chemically change food do to cooking will seem

like a foreign substance to your body and it will re-

act negatively to it.

So try avoiding all cooked foods after youhave gone 100% raw. This will not happen as much

if you chose to keep some cooked foods in your

diet. It is a trade off for the most health you can

achieve or being able to eat some cooked foods. I

would choose the first and get the most that you can

out of your life and foods. But remember that anyamount of raw food in your diet is going to be a

benefit to you. I just recommend as much as you

can.


21/156

21

Section Five Tools Needed in

the KitchenIn this recipe book you will find many delicious and

easy to make recipes. Here are a few suggested

kitchen tools to make preparation a little easier.

Food Processor to puree, chop, slice andmix many of the dishes. I recommend getting

the best quality due to the amount of use this

appliance will get.

Blender to blend smoothies, fruit drinks,

puree and mix recipes. Again you get whatyou pay for get a good one. Vitamix is the

best. I use cheaper units and tend to kill one

once in a while. They will work fine for most

applications.

Saladacco Spiral Slicer this little gem willmake it possible to make many of the

pastas that are in this book. It will make

vegetables into thin strips resembling pasta.

It will cut and slice in a rapid fashion as well.

Dehydrator this is used to make some ofthe breads and crackers. You can dry fruit

and make granola, pizza, sandwiches and a

variety of other delicious items. I recommend

the Excalibur line. These dehydrators are

very high quality units.


22/156

22

Juicer For making healthy, delicious andnutritious juices. There are two types masti-

cating and centrifugal. For most of your eve-

ryday juicing the centrifugal ones will work

just fine. For wheat grass and other leafy

drinks you should get a masticating one.

There are many high quality ones on the mar-

ket.

Water Filter for pure filtered water. I dontrecommend using tap water due to the impu-

rities in it.

A good set of knives Let me tell you howimportant these are. I bought a really good

set and I thought I went to heaven! A good set

will save you time and money in the kitchen.

Sharp knives will make food cutting much

faster, easy and more accurate. Dont skimp

here!

Serving Bowls A good set of serving bowlsare helpful and will make your presentation

look better.

Sprouting bags or jars Many recipes callfor sprouted seeds or nuts. You can use a

sprouting bag to do this. They are available

on the internet. I got mine on ebay with my

dehydrator. Sprouting jars work as well as

bags.


23/156

23

Rack to store fruits and vegetables some

fruits and vegetables will keep well whenstored on a rack and some may need to ripen

more and need to be set out on racks.


24/156

24

Section Six - Ingredient choices

When choosing ingredients you should gowith the freshest that you can find. Try to stay away

from any canned or cooked ingredients. Frozen

vegetables are ok but they lose about 30% of their

nutrients and I think they can loose some life energy

and enzymes as well. Once in a while use is fine.

Next I would go with organic ingredients.

Organic ingredients have about 5 time the amount of

nutrients as standard produce and dont have the

amount of pesticides and chemicals in them. You

will support your local organic farmers if you buy

from them. This helps the earth as well. Organicfarmers are kinder to the environment and there is

not as much pollution put into the environment from

trucking. There is the benefit of getting the nutri-

ents that were intended for the area you are living

in. The crops grown in your area are adapted to the

climate and area concerns and will supply you with

the nutrients you need to thrive in that environment.

Some of the ingredients I call for are super

foods and cant be purchased from local farmers. In

this case go to your local health food store or health

food super store (Wild oats, Whole foods) and get

the ingredients called for. Some major food stores

are now carrying organic produce and even Wal-

mart (oh my!) is carrying some organic items.

Again, stay away from processed foods even with

an organic label. They are better than the usual


25/156

25

products but are still cooked and processed. Stick

with fresh produce and ingredients.

Watch out for added sugar and sulfur on dried

fruits and nuts. Often some dried fruits are coated

with sugar and should be avoided. Sulfur is used in

the processing of dried fruits and figs. If you cannot

find what you need make your own! They will be

fresher and you can control how they were made.

Nuts should always be raw. Dont buy them

roasted. Raw is how they were intended to be con-

sumed. There is some controversy over cashews.

They are not a true nut but a penduckle and some

people feel they should be avoided. The outer shellon a cashew is poisonous and can sting to the touch.

Cashew sometimes are called raw and really are not.

They have been cooked some to remove the outer

shell and are partially raw. I feel they can be in-

cluded on a raw food diet but in moderation. Please

check the source and make sure they are 100% raw.


26/156

26

Section Seven Exercise and

MeditationEven though this is a raw food recipe book, I

feel that exercise can be one of the best cleansers

and disciplines that can be done for health. I will

cover some briefly. Modern society has made it so

we dont get the activity level of our ancestors even the more recent ones. Life in the old time

called for more physical activity and an exercise

program wasnt needed. There are many wonderful

exercise programs out there and you can choose

from a variety of them.

Having an extensive background in the mar-

tial arts I tend to lean towards Tai Chi and other

eastern martial disciplines for exercise. Yoga, pi-

lates, Tai Bo, aerobics and others are wonderful

choices. Walking should be included in a raw food

lifestyle. Our ancestors walked to get to most

places. It will increase your metabolism and help

with your digestion of food. Thirty to forty minutes

of walking daily would be great. More would be

even better.

Weight resistance training can help put mus-

cle on and burn fat. A good routine can burn fat

faster than an aerobics program can. As the body

puts on muscle it will burn more calories even at

rest and will increase your metabolism. This form

of exercise will make it so you will not have that


27/156

27

sunken or super skinny look that you may have seen

in some vegetarians. They needed to add resistance

to their lifestyle so they can keep themselves at a

healthy body weight.

Meditation is an important tool for your visu-

alizations and to bring your body to a balanced

state. Again there are guided meditations, silent

meditations and a variety of moving ones (Tai Chifor one and Yoga) that incorporate meditation and

exercise. These are again my recommendations.


28/156

28


29/156

29


30/156

30


31/156

31

Section: A - Appetizers

RAW HUMMUS(Great for a dip or a topping)

2 med. Zucchini

1/2 c. Raw Tahini (sesame paste)

1/2 Juice from 1 lemon

1 tsp. Celtic Sea Salt

1/2 tsp. Cumin

3 Tbsp. Olive Oil (Extra Virgin)

2 Tbsp. Sunflower Seeds (Raw)

1 dash Paprika

2 Tbsp. Chopped parsley

Chop and blend the zucchini in a food processor.

Add the tahini, lemon juice, salt, and cumin. Spread

the hummus on a plate and sprinkle the sunflower

seeds over the hummus. Drizzle the olive oil over

the hummus. Sprinkle the chopped parsley over themixture and

serve. You can use flax crackers, cucumber slices,

carrot slices or any vegetable of your choice as

chips. You can use the hummus as a topping on

other dishes.

This special feeling towards fruit, its glory andabundance, is I would say universal.... We respondto strawberry fields or cherry orchards with a de-

light that a cabbage patch or even an elegant vege-table garden cannot provoke. ~Jane Grigson


32/156

32

PICO DE GALO(A versatile dish - many uses)

6 Roma Tomatoes

1/2 med. Sweet onion (finely chopped)

2 sm. Jalapeno peppers (finely chopped)

1 clove Garlic (minced)

1/4 c. Cilantro (finely chopped)

1/8 tsp. Celtic Sea Salt

1/8 tsp. Pepper

1/8 tsp. Oregano (finely crushed)

1/2 Avocado (diced)

Mix the ingredients and serve. You can chill for about

5 hours before serving. Used as a sauce, dip, topping,

dressing or what ever else you can think of.

It's difficult to think anything but pleasant thoughts whileeating a homegrown tomato. ~Lewis Grizzard


33/156

33

HUMMUS 2

1 c. Chick peas, sprouted 24-26 hours2 tbsp. Lemon juice

2 tbsp. Olive oil

2 tbsp. Tahini (raw)

2 cloves Garlic

1 tsp. Cumin

1 tsp. Paprika

1/2 teaspoon cayenne pepper

Blend until smooth. Chill and serve.

VEGGIE FRIES(Simple yet tasty)

1 Medium Jicama

1 Yellow Bell Pepper

1/2 Red Bell Pepper diced

1/4 c. Macadamia Nuts

Cilantro or Cherry tomatoes for garnish 1/2 tsp. Mexi-

can seasoning (organic) Core and remove the seeds

from the yellow bell pepper. Slice the yellow bell pep-

per into long thin strips. Peel the jicama and slice intolong strips in the shape of French fries. Blend the

macadamia nuts, the red bell pepper and the spices and

blend until smooth. Pour the sauce into a small bowl

and place on a plate. Put the pepper and jicama fries

on the plate and surround them with the garnish. Dip

the fries into the sauce to eat. Enjoy!


34/156

34

POPPERS(A great snack or appetizer)

Pt1-1/2 c. Sun-dried tomatoes

1 c. Macadamia nuts

2 sprigs Basil

1 pt. Cherry tomatoes

Soak the sun-dried tomatoes in 2 cups of water for 30

minutes or so. Drain and save the water. In a food proces-

sor add the macadamia nuts, sun-dried tomatoes and

blend them until a smooth mixture. If it is too thick you

can add some of the tomato water to thin it out. Add the

basil and process into a thick paste.

Poppers

2 Med Zucchini

Slice the zucchini lengthwise to make thin sheets. Spread

the pt over the slices and roll into a roll. Scoop out the

middle of the cherry tomatoes and fill with pt. You can

use any small vegetable to put the filling in. Small pep-

pers (sweet) are great. Arrange them in an appealing de-

sign on the plate and serve.


35/156

35

BASIL TOMATOES

2 1g. Tomatoes2 tbsp. Basil freshly chopped

1 pinch Celtic Sea Salt

Slice the tomatoes thinly. Sprinkle the basil and the salt

over them. Chill covered for 1 hour and then serve.

SUNSHINE SALAD DRESSING

3 tbsp. Apple cider vinegar3 tbsp. Orange juice

2 tsp. Paprika

2 cloves Garlic

1 tbsp. Olive oil (extra virgin)

Combine ingredients into a blender. Blend ingredients un-til smooth. Chill and serve.

-

You don't have to cook fancy or complicated master-

pieces - just good food from fresh ingredients.

Julia Child (1912 - 2004)


36/156

36

PEAR SPREAD

2 med. Pears (chopped)1/2 c. Pineapple (chopped fresh)

1/4 c Dates (Pitted and chopped)

1/4 tsp. Cinnamon

1/8 tsp. Ginger

A dash Cloves

Combine all the ingredients into a blender and blend to a

smooth paste. If too thin, add some shredded coconut

(raw, dried) to thicken it. Chill and serve. Great to use on

fruit, as a dip, or on raw breads or crackers.

GUACAMOLE

2 Avocados ripe

1/2 Red onion

1 -2 Serrano chilies (minced with stems and seeds re-

moved)

2 tbsp. Cilantro leaves (chopped finely)

1 tbsp. Lime juice (fresh squeezed)

1 dash grated black pepper

1/2 Tomato (chopped)

Cut the avocados in half and remove the pit. Scoop outthe avocado from the peel. Mash the avocados in a bowl

with a fork. Add the chopped onion, cilantro, lime juice

(lemon if you like). Add the chili peppers a bit at a time

until you get to the taste desired. Stir in the tomatoes just

before serving. Use flax crackers for dipping if desired.

Chopped veggies are good to dip with too!


37/156

37

SUN-DRIED TOMATOES

3 lbs. Pear tomatoes ripe


Slice the tomatoes thinly. Sprinkle lightly with Celtic Sea

Salt. Arrange on a dehydrator sheet. Dehydrate for 12-24

hours at 110 degrees. Let cool and store in a cool dry place.

These tomatoes can be used in many recipes.

SWEET AND SOUR SAUCE

1/2 c. Pineapple Juice (fresh squeezed)

1/2 c. Sun-dried tomatoes2 tsp. Apple cider vinegar

1/2 c. Water (filtered)

1 tsp. Onion (minced)

1/4 tsp Ground chili powder

Soak the sun-dried tomatoes for about 30 40 minutes. Com-

bine the tomatoes (with water) and remaining ingredients ina blender. Blend until a it becomes a nice sauce. Chill and

use on your favorite vegetables.

If we're not willing to settle for junk living, we certainly shouldn't

settle for junk food. ~Sally Edwards


38/156

38

MINT VINAIGRETTE

2 c. Olive oil (Extra Virgin)

1/4 c. Lemon juice (fresh)

1/4 c. Apple cider vinegar

1/4 c. Mint leaves (fresh)

1 tbsp. Ginger (fresh sliced)

Combine all ingredients into a blender and blend untilsmooth. Stores in the fridge for 7 10 days.

CORIANDER CHUTNEY

1/4 c. Lemon juice (fresh)

1/2 c. Water

1 bunch Cilantro (coriander) leaves and stems

1/2 c. Coconut (fresh and grated)

2 tbsp. Ginger (minced)

1 tsp. Honey (raw)

1 tsp. Celtic Sea Salt1/4 tsp. Black pepper

Blend the ingredients until it becomes a chunky paste. Can

be stored in the refrigerator for up to one week. Use as a top-

ping or eat straight. Great for dipping with flax crackers.


39/156

39

AVOCADO DELIGHT

2 Avocados

1 stalk Celery

1/4 Bell pepper green

2 slices tomato

1 tbsp. Nama Shoyu (raw soy sauce)

1 tbsp. Walnuts (ground and raw)

2 Olive black

Scoop out the center of the avocados. Put the avocados into a

bowl and mash. Chop the celery, green pepper, tomato and

olives. Mix all the ingredients together except the olives. Fill

the avocado shells with the mixture and garnish with the ol-

ives.

MIXED VEGETABLE DRESSING

1/2 Avocado (peeled)

1 stalk Celery

1 Tomato (peeled)1/4 c. Chives

1/4 c. Parsley (fresh chopped)

1/2 c. Onion sweet

1 c. Water filtered

4 tbsp. Apple Cider vinegar


Put all the ingredients into a blender and blend until smooth.

Chill and serve.


40/156

40

MANGO NECTARINE SALSA

1 Mango ripe (peeled and diced)2 Nectarines peeled (pitted and diced)

1 med. Onion red (chopped)

Lime juice (one lime)


Mix all the ingredients in a bowl and taste. Add more lime

juice or salt if needed.

WALNUT PESTO

1 c. Walnuts (raw soaked 24 hours)6 clove Garlic (minced)

3c. Basil leaves (fresh)

1 tsp. Lemon Juice (freshly squeezed)

1 1/2 c. Olive oil (extra virgin)

2 tbsp. Celtic Sea Salt

2 tsp. Pepper (black organic)

Put the walnuts, garlic, basil, and lemon juice into a food

processor and process until chunky. Add the remaining in-

gredients and blend until smooth. Season to taste.


41/156

41

MIDDLE EASTERN PESTO

1/2 c. Parsley1/2 c. Coriander (cilantro)

3 cloves Garlic

1/4 c. Lemon juice (freshly squeezed)

1 tsp. Paprika

1 tsp. Cumin (ground)

1/8 tsp. Cayenne pepper3 tbsp. Olive oil (extra virgin)

Blend the Parsley, coriander and garlic in a food processor

until finely chopped. Blend in the lemon juice, paprika,

cumin and cayenne pepper then salt to taste. Add the oil and

process until completely mixed. Adjust seasoning to taste.


42/156

42

TABOULEH

1/3 c. Sunflower seeds (raw processed in food process until

small bits)

1/3 c. Pine nuts (raw)

4 c. Water (filtered)

2 cloves Garlic (chopped)

1/4 c. Lemon juice (fresh squeezed)

1/4 tsp. Cayenne pepper

1/4 c. Olive oil (extra virgin)

4 Scallions (minced)

2 1g. Tomatoes (chopped)

1 c. Parsley (freshly chopped)

1/2 c Mint (freshly chopped)

Soak the sunflower seeds and the pine nuts in water for about

an hour drain and rinse. Combine the garlic, lemon juice,cayenne pepper, olive oil. Put the ingredients in a blender

and blend until mixed. Combine the seeds and nuts with the

remaining ingredients. Pour the dressing over the mixture.

Mix completely. Chill for 2 hours and serve.

The body becomes what the foods are, as the spirit becomes whatthe thoughts are. Khemetic Saying Temt Tchaas: Egyptian

Proverbs, Muata Ashaya Ashby, ed. 1994


43/156

43


44/156

44


45/156

45

Section: B - Soups, Salads &

Sauces

SOUTH SEAS FRUIT SALAD(Great as a meal or side dish)

3 c. Spring Mix (Radicchio, romaine lettuce, other leafygreens) (organic)

6 sm. Star fruits (sliced)

1 c. Pineapple (cut in chunks)

1 c. Fuji Apples (sliced)

2 c. Grape tomatoes

1 Navel orange (peeled and sliced)

1/2 c. Red onions (sliced)1 Seedless cucumber (chopped)

Make a bed with the spring mix. Layer the fruits and vegeta-

bles in a circular eye appealing pattern on the bed of spring

mix. Top with your favorite dressing or an Agave nectar, bal-

samic vinegar and olive oil mix.


46/156

46

WAKAME SEAWEED SALAD

(Cucumber and Seaweed Salad)

1 1g. Cucumber

1/4 lb. Wakame seaweed (Dried or Fresh)

4 Tbsp. Rice wine vinegar

1 Tbsp. Agave nectar (Raw)

1/2 tsp. Celtic Sea Salt3 Tbsp. Nama Shoyu (Raw soy sauce)

If using dried seaweed - soak until softened. Slice the cucum-

ber in half and then take each half and slice thinly at an angle

making nice half moon shapes. Put the salt over the cucum-

ber slices and set aside for about 30 minutes. Squeeze the cu-

cumber slices to remove the excess liquid. Mix the NamaShoyu, Agave nectar and the rice wine vinegar into a cup.

Cut the Wakame seaweed into bit sized pieces. Mix the cu-

cumber and seaweed together in a bowl and the pour in the

rice wine mixture. Mix well and serve.

I would feel more optimistic about a bright future for

man if he spent less time proving that he can outwit Na-ture and more time tasting her sweetness and respecting

her seniority.

E. B. White (1899 - 1985)


47/156

47

SUNOMONO(Japanese Cucumber Salad)

1 med. Daikon Radish

1 med. Cucumber


2 Tbsp. Agave Nectar (Raw)


Peel the outside of the Daikon. Either grate into strips or usea spiralizer (saladdaco) to make long strips. Slice the cucum-

ber in half. Take the half and slice at an angle making thin

half moon shaped slices. Put the cucumber and Daikon in a

bowl and sprinkle the sea salt over them and let set for about

ten minutes. After the cucumbers and radish have set for the

allotted time - rinse them in a strainer. Mix the Agave and the

rice wine vinegar in a cup. Put the vegetable mix in a bowland pour the rice wine/Agave mix on the cucumbers and

Daikon. Let set for about 15 minutes and serve.

BEET HEMP NUT SALAD(Yummy and so good for you)

1 c. Beets (grated or shredded)

2 1/2 T. Lemon Juice

2 Tbsp. Hemp nut oil

4 Tbsp. Hemp Nuts

Combine all the ingredients. Mix thoroughly. Serve or chill

then serve! Great salad or main dish.


48/156

48

SWEET CABBAGE DELIGHT(Yummy cabbage salad)

1 med. Head of cabbage (grated)

3 Carrots (grated)

1 sm. Sweet onion (chopped finely)

1/2 c. Water


1 tsp. Oregano

3 Tbsp. Agave nectar (raw)1/8 tsp. Celtic Sea Salt

1/8 tsp. Pepper

Put the cabbage, water and salt in a bowl and let set for about

20 minutes. Drain the cabbage. Mix the remaining ingredi-

ents and chill in the fridge overnight. Use as a side dish or a

topping on a spring mix salad.


49/156

49

GAZPACHO(What a soup!)

5 1g. Tomatoes

1 1g. Cucumber (peeled)

1 sm. Sweet onion

1 Bell pepper (green)

4 cloves Garlic

1 bunch Cilantro (stemmed)

1 Tbsp. Balsamic vinegar

4 c. Tomato juice (raw and juiced in juicer)

Celtic sea salt and pepper to taste

2 Limes Juiced

Chop up your vegetables coarsely and puree in a food proc-

essor. Mix the garlic and the cilantro in. Put in a large mix-ing bowl and then add the vinegar, lime juice and the tomato

juice until you get to the thickness desired. Season to taste.

Serve chilled.


50/156

50

SWEET AVOCADO SPROUT SALAD(Sweet and refreshing)

2 tsp. Olive oil (extra virgin)

3 Tbsp. Lemon juice (freshly squeezed)

1 1/2 T. Honey (raw)

1 clove Garlic (crushed)

2 2/3 c. Bean sprouts (can use any sprout)

2 med. Carrots (grated)

2 Tbsp. Sunflower seeds (raw)3 Tbsp. Parsley (chopped)

1 med. Avocado (peeled and sliced)

Take the first four ingredients and put in a blender and blend

to a smooth dressing. Combine the remaining in a large

bowl. Pour the dressing over the salad and toss. Serve to

your hungry crowd immediately!

CUCUMBER SALAD - THAI STYLE(A Thai salad that gives you a kick)

1/2 c. Rice wine vinegar

2 Tbsp. Honey (raw)

1c. Cucumber (European)

4 Shallots (peeled and thinly sliced)

1/4 tsp. Chili pepper flakes

1 Tbsp. Cilantro (finely chopped)

Celtic Sea Salt and pepper to taste

Combine the vinegar, honey and Celtic sea salt & pepper (to

taste). Put into a blender and mix. Take the cucumber and cut

in half length wise. Slice thinly and at an angle making a half

moon shape. Combine the cucumber and the remaining in-

gredients in a bowl. Pour on the sauce and toss. Let marinate

for about 30 minutes before serving.


51/156

51

THE GREEN MACHINE(A lemon and mint nutritious combo)

2 Apples

1 Lemon (juiced)

2 c. Spring Mix (or salad mix)

1 Tbsp. Nama Shoyu (raw soy sauce)

1 Avocado

1/2 c. Mint (fresh)


Chop the ingredients and put into a food processor. Blend

into a soupy consistency and serve. (Option) you can top

with raw walnuts, pecans, sunflower seeds, goji berries,

dehydrated vegetables or any other crunchy raw topping.

-

SPINACH SALAD WITH GARLIC

1 lb. spinach leaves (raw, washed and torn into pieces,

tough stems discarded)2 c. Mushrooms (raw, sliced)

1 c. Cherry tomatoes (raw, cut in half)


3 Tbsp. Red wine vinegar

1 Tbsp. Mustard (ground)

2 cloves garlic (minced)

1/4 tsp. salt (optional to taste)

Combine spinach, mushrooms and tomatoes in a salad

bowl. Combine remaining ingredients in a jar with a tight-

fitting lid. Shake vigorously. Pour dressing over spinach

and toss.


52/156

52

MIDDLE EASTERN PESTO WITH LEMONAND CORIANDER

1/2 c. fresh parsley

1/2 c. fresh coriander

3 cloves garlic

1/4 c. lemon juice

1 tsp. paprika

1 tsp. ground cumin

1/8 tsp. cayenne pepper3 Tbsp. olive oil

tsp. salt (optional to taste)

Blend first 3 ingredients in a food processor or blender until

finely chopped. Blend in next 4 ingredients and salt to taste.Add oil and process until totally mixed. Taste and adjust sea-

soning if necessary.

MUSHROOM AND TARRAGON SALAD1/2 lb. Mushrooms (raw, trimmed and quartered)

2 tbsp. Tarragon (fresh, chopped)

1/2 lb. Spring mix salad mix

1-1/2 Tbsp. white wine vinegar

1/2 tsp. Dijon mustard

2 tbsp. Olive oil

2 tbsp. Water

1/4 tsp. salt (optional to taste)

Combine mushrooms, tarragon and salad mix in a salad

bowl. Combine vinegar, mustard, oil, and water into a

blender and blend on slow until mixed. Pour over salad. Sea-

son with salt and pepper to taste. Chill before serving.


53/156

53

FENNEL-ORANGE SALAD


1/2 c. Wine or rice vinegar

1 tsp. Mustard (ground)


1 tsp. Honey (raw)

Salt and pepper to taste

1 tsp. Orange zest

1 tbsp. Orange juice (organic)

3 tbsp. Raisins (organic)

2 heads Fennel (sliced)

3 Oranges organic (segmented)

3 spring onions (sliced)

3 tbsp. pecan halves

sprigs of watercress

Combining first 6 ingredients in a blender and blend slowly

until mixed. Mix together 5 tbsp. of the dressing, the orange

zest, and orange juice. soak the raisins in this mixture for

about 45 minutes. Arrange fennel and orange segments on 4

individual plates, top with spring onions, pecans, and dress-

ing. Spoon raisins in the center and garnish with watercress

sprigs.


54/156

54

CAULIFLOWER, MUSHROOM AND ONIONSALAD

6 oz. Olive oil

1/4 c. Wine vinegar

1 tsp. Ground Mustard


1 tsp. Honey (raw)

salt and pepper to taste

1/4 lb. Mushrooms (thinly sliced)1 lemon fresh juiced

1 sm. Cauliflower (broken into florets)

2 Onions sweet (raw, finely chopped)

1 c. Spring mix or salad mix

1 oz. olive oil (extra virgin)

1 tsp. paprika

Put the olive oil and next 4 ingredients in blender and blend

slowly, adding salt and pepper to taste. Shake dressing well

to blend before serving. Sprinkle the mushrooms with the

lemon juice and put into a salad bowl with the cauliflower

and onion. Season to taste with salt and pepper. Add the

olive oil to the dressing and pour over the vegetables. Leave

to marinate for 30 minutes, stirring occasionally. Spread on a

bed of spring mix. Just before serving, sprinkle with

paprika.


55/156

55

BLUEBERRIES AND MELON WITH HONEYLIME DRESSING

1/4 c. Honey (raw)

2 tbsp. Lime juice (freshly squeezed)

1 lb. honeydew melon pieces, or cantaloupe

1 c. blueberries

Mix the honey and lime juice in a small bowl. Mix the melon

and blueberries in another bowl. Add the honey dressing.

Gently toss and serve

ENDIVE CITRUS SALAD

2 Belgian endives (washed and leaves divided)

2 Grapefruits (peeled and segmented)

6 Scallions (chopped)

2 tbsp. olive oil (extra virgin)


2 tbsp. Agave Nectar (raw)

Arrange endive leaves on serving plates. Place grapefruit

segments in a bowl. Combine remaining ingredients into a

blender and blend at a slow speed until mixed. Add salt and

pepper to taste. Shake vigorously and pour dressing overgrapefruit. Mix thoroughly and spoon mixture over endive

leaves.


56/156

56

SWEET & SOUR HEMP NUT SALAD

1 tsp. Hemp nut oil (raw cold pressed)

1 Plum


1/4 c. Agave Nectar (raw)

1/2 c. Carrots (grated)

1-1/2 c. Mung bean sprouts

2 c. Cucumber (sliced)1 scallion (minced)

2 tbsp. Hemp nuts

Combine first 4 ingredients in a blender and blend until

mixed at a slow speed. Then chill and shake before putting

on vegetables. Combine next 4 ingredients in a bowl. Shake

dressing again and pour over vegetables. Sprinkle with rawhemp nuts.

ORANGE ONION SALAD

1 1g. bunch Spinach

6 Oranges

1 Onion (Vidalia)

4 tbsp. Water

2 tbsp. Apple Juice (fresh squeezed)

1 tsp. Rice wine vinegar

1 clove Garlic1 tbsp. Agave Nectar

Peel the oranges and cube. Tear the spinach into bite sized

pieces. Chop the onion into small pieces. Toss the three in-

gredients in a bowl. Blend the remaining ingredients in a

blender until smooth. Pour over the salad mix and then serve.


57/156

57

ASIAN SPROUT SALAD

3 tbsp. Hemp nut oil

3 tbsp Rice wine vinegar

1/2 tsp. Garlic (minced)

1 tsp. Ginger (fresh grated)

1/2 tsp. Agave Nectar (raw)


1/8 tsp. Red pepper crushed

12 oz. Bean Sprouts (fresh)

3 Scallions (minced)

1 tbsp. Hemp nuts

In a shaker combine the oil, vinegar, garlic, Agave nectar,

salt and red pepper. Shake until well blended. Put the beansprouts and scallions in a bowl. Apply the dressing and toss.

Top with the hemp nuts. Enjoy.

To keep the body in good health is a duty otherwise we shall notbe able to keep our mind strong and clear. - Buddha


58/156

58

JICAMA CHILE SALAD

1/4 c. Lime Juice freshly squeezed

1/4 c Olive oil (extra virgin)

2 tsp. Honey (raw)


4 Oranges

1 1g. Jicama (peeled and julienned)

2 med. Cucumbers (peeled and sliced)

1 med. Onion red (thinly sliced)

1 c. Cilantro (coarsely chopped)

1 Chile (finely chopped)

In a shaker put the olive oil, honey, and salt and shake until

mixed. Peel the oranges and chop into small sections. Mix all

the remaining ingredients with the oranges in a large bowl.Pour on the dressing and toss until mixed. Salt and pepper to

taste. Chill for an hour. Can be served on a bed of spring

mix.


59/156

59

CUCUMBER AND FRUIT SALSA

1 med Cucumber (diced)

1/2 c. Mango (peeled and cubed)

1/2 c. Papaya (peeled and cubed)

1 c. Pineapple (fresh cubed)

1/2 c. Onion red (diced)

1/2 tsp. Jalapeno pepper (minced)



1 tsp. Cumin (ground organic)

1/2 tsp. Celtic Sea salt

1/2 tsp. Pepper black


Combine all the ingredients into a bowl and let set for 20

minutes or so. Serve cold. Use flax crackers or just eat with aspoon!

GINGER DRESSING

1 c. Nama Shoyu2 tbsp. Garlic (minced)

2 tbsp. Ginger (grated)


1 tsp. Chili oil

1/3 c Lime juice (fresh)

1/4 c. Rice wine vinegar

1 tsp. Onion (minced)

Put the ingredients into a blander and combine. Chill before

serving.


60/156

60

ORIENTAL DRESSING

1 c. Olive oil (extra virgin)

1/3 c. Honey (raw)

1 c. Apple cider vinegar

1/4 c Hemp nuts

1/4 c Ginger (minced)


1 tsp. Hemp nut oil

1/4 tsp. Red pepper flakes

Put the ingredients into a blender and blend until mixed.

Chill before serving.

SPICY AVOCADO SOUP

2 Avocados

2 tbsp. Miso brown (un-pasteurized)1/8 c. Hemp nut oil



4 tbsp. Lemon juice

1 tsp. Rosemary

1 tsp. Chili powder

Put the ingredients into a blender and blend until smooth.

Use Celtic sea salt and pepper to taste. Garnish with hemp

nuts or chopped vegetables of your choice.


61/156

61

MUSHROOM GRAVY

1/4 c. Cashew butter (raw)


2 c. Mushrooms (portabella)

2 tsp. Nama Shoyu

1/2 tsp. Celtic sea salt

Place all the ingredients into a blender and blend until

smooth. Pour over your favorite dish.

BUTTERNUT SQUASH SOUP

1 Butternut squash1 Avocado

1 tsp. Celtic sea salt

1 tsp. Nutmeg


1/8 c. Hemp nut oil

1/2 tsp. Cinnamon

Blend all the ingredients in a blender. Blend until smooth.

Add filtered water if needed. Serve and enjoy. May be put in

a dehydrator to warm for a couple of hours. Put in a shallow

dish and dehydrate at 110 degrees.


62/156

62

FRUIT SALAD

1 c. Honeydew melon (cubed)1 c. Cantaloupe (cubed)

1 c. Grapes green

1 c. Grapes red

3 Kiwi sliced (peeled)

1 c. Pineapple (cubed)

2 Oranges (peeled and cubed)

2 Peaches (pitted and cubed)2 Apples (peeled, cored and cubed)

1/2 c. Agave Nectar (raw)

Put all the fruit into a bowl. Pour on the agave nectar and

mix completely. Serve cold.

CUCUMBER DRESSING

1/2 c. Brazil nuts (soaked overnight)

1/4 tsp. Dill weed1/4 tsp. Nama Shoyu

1/4 c. Cucumber (chopped)

1 tsp. Onion (chopped)


Put the ingredients in a blender. Blend until smooth. Chill forseveral hours before using. Great for salads, vegetables or

what ever you like!


63/156

63

CARROT DILL SOUP

5 Carrots (chopped)2 c. Sprouts

1 c. Cucumber juice (freshly juiced)

1/2 Onion sweet

1/2 c. Dill Weed (freshly chopped)


2 tsp. Nama Shoyu

Put all the ingredients into a blender and blend until smooth.

Enjoy!

Beginning today, treat everyone you meet as if they were going to

be dead by midnight. Extend to them all the care, kindness andunderstanding you can muster, and do with no thought of any re-ward. Your life will never be the same again.

-Og Mandino


64/156

64

Notes:


65/156


66/156


67/156

67

Section: C - Main Dishes

MUSHROOM PATTIES

(Great for a wonderful main meal)

1/2 c. Walnuts (soaked for about 8 hours)

1 c. Sunflower Seeds (soaked for about 2 hours)1 lb. Button mushrooms

1/4 White onion (sweet, if possible)

2-4 Garlic cloves (to taste)

1 tsp. Sage

1 tsp. Oregano (organic)

1 tsp. Thyme

1 tbsp. Nama Shoyu (raw soy sauce)

Take the button mushrooms and wash. Put into a food proc-

essor and chop up. Add the drained walnut and sunflower

seeds and blend into a paste. Peel the garlic cloves and dice.

Add the garlic and remaining ingredients to the mix and

blend into a thick paste (olive oil may be added if you wishto make into a dip). Take a large spoonful of the mixture and

shape into a patty. Makes two to three patties per serving.

Top with raw hummus or other favorite raw dressing.

Keeping your body healthy is an expression of gratitudeto the whole cosmos - the trees, the clouds, everything.

Thich Nhat Hanh


68/156

68

PINEAPPLE CRANBERRY DELIGHT(A great main dish change of pace)

2 Oranges (peeled and segmented)

2 tsp. Orange zest (minced)

2 Apples tart (cored and chopped)

2 c. Cranberries (chopped)

1 c. Agave nectar (raw)

1/2 lb. Grapes (your favorite kind)

1 med. Pineapple (cored, peeled and chopped into chunks)

Mix all the ingredients together. Chill until you are ready to

serve. Great main dish!

MELON STEW(Cold, delightful - fill yourself up on this one)

1 c. Orange juice (fresh squeezed)


2 tbsp. Honey (raw, unheated, unfiltered)

1 med. Cantaloupe (peeled, seeded and chopped)1 med. Honeydew melon (peeled, seeded and chopped)

1 c. Apple juice (freshly juiced)

Put the orange juice, lime juice and honey and 1/4 of the can-

taloupe and honey dew into a blender and puree. Put the re-

maining melon into a large bowl. Pour on the puree and stirin the apple juice. Keep cool until you are ready to serve.


69/156

69

SWEET AND SOUR ZUCCHINI(A main dish or an entire meal)

4 med. Zucchini (thinly sliced)

3/4 c. Honey (raw)

1/2 c. White wine vinegar


1/2 c. Bell peppers (seeded and chopped)

1/4 c. Celery (chopped)

1 tbsp. Onion (minced)1 tsp. Celtic Sea Salt (optional)

1 tsp. Pepper (black)

Combine all the ingredients in a glass or ceramic bowl. Re-

frigerate overnight. Drain off any excess juices. Serve chilled

or at room temperature if desired

MEXICAN CHILI(South of the border flavor)

1/2 head Cabbage (red)2 tbsp. Olive oil (extra virgin)

1/2 c. Sun Dried tomatoes (soaked)

2 Green onions (chopped)

1 Tomato (Roma) (diced)

1/2 c. Peas


1/2 tsp. Chili Powder (organic)

1/2 tsp. Cumin (ground)

Put the cabbage and the sun dried tomatoes into a food proc-

essor and chop until it is a coarse consistency. Add the re-

maining ingredients into a large bowl with the cabbage mix-

ture. Eat as is. If you want it warm-

place into a glass dishand put in a dehydrator at a low temp (110 or below) for a

couple of hours and then serve.


70/156

70

CHERRY HEMP NUT POWER MEAL(A protein filled meal)

1/4 c. Almonds (raw - sliced)

1 1/2 c. Hemp nuts

2 c. Spinach leaves

2 c. Cherries (pitted)

1 Cucumber (peeled and diced)

1 c. Peas

1/2 sm. Onion Sweet3 tbsp. Olive oil (extra virgin)

2 tbsp. Lemon Juice (freshly squeezed)

2 cloves Garlic (minced)

Take the spinach leaves and roll into a roll. Slice into strips.

Repeat until you have cut all the spinach. Toss the hemp

nuts, almonds, spinach, cherries, peas, and onion into a largemixing bowl. Whisk the olive oil, lemon juice and garlic into

a small bowl. Pour on the main dish and mix. Add celtic sea

salt and pepper to taste. Chill for 45 minutes to bring out all

the flavors.


71/156

71

TACOS(Yummy taste treat)

1/2 Avocado

3 slices green pepper

2 slices each red and yellow pepper

1 Thin slice of sweet Onion

1/2 c. broccoli and cauliflower florets

1/2 c. Pico de gallo salsa

1 tbsp. Lemon juice

1 tsp. Galic (minced)

Celtic Sea salt and pepper to taste

3 Leaves of romaine, green leaf, collard greens or red leaf

lettuce

Blend the avocado, one slice of bell pepper and the onion to

a chunky consistency. Season to taste with lemon juice,minced garlic, and Celtic Sea salt, thus making raw guaca-

mole. Cut the remaining peppers into long pieces. Take a leaf

of lettuce and put on a layer of the avocado mixture. Con-

tinue to layer with peppers, onion, broccoli, and cauliflower.

Top with Pico de Gab and fold in half or roll up sides.


72/156

72

SUNFLOWER SEED SUSHI

3 - 4 Nori Sheets (not roasted)1 c. Sunflower seeds (raw)


1/2 tsp. Celtic sea salt

Other misc. Sushi veggies (Daikon radish, cucumber, pep-

pers, green onions, mushrooms, olives, celery, avocado -

whatever you like) Bean sprouts, sunflower sprouts or herbs

(again, optional-

whatever you prefer) fresh grated horserad-ish or Wasabi (optional)

1/3 c. Nama Shoyu (raw soy sauce)

In a food processor put the sunflower seeds, olive oil and

Celtic sea salt and blend into a rice like consistency. The

olive oil will help hold the mixture together. (Optional - add 1

tsp. of Agave Nectar to sweeten like sushi rice). Take yourvegetables of choice and thin slice them into strips about the

width of the nori sheet if possible. Take a sheet of Nori and

moisten slightly. Put a layer of your sunflower mix over 3/4

of the sheet. Put the vegetable strips in a row across the sun-

flower mix. Roll the nori into a roll and moisten the end to

make a seal. Cut into 1 inch lengths. Serve with Nama

shoyu, Wasabi (or blended horse radish). Add a bit of pick-

led ginger to clean the pallet.


73/156

73

MEAT LOAF(A great main dish for the family)

The Loaf

1 c. Almonds Raw (soaked for 24 hours)

1 c. Sunflower seeds Raw (soaked for 24 hours)

1 c. Walnuts Raw (soaked for 24 hours)

3 4 cups Assorted Veggies (Bell pepper assorted colors,

Garlic, mushrooms, squash, carrots, onion a slice or two,celery, tomatoes, etc)

Drain and rinse the nuts. Put the nuts and the veggies

through a juicer (masticating) to remove as much moisture as

possible. Take the pulp hand mix until the mixture is thor-

oughly mixed. If the mixture seems to dry, add a little extra

virgin olive oil Add your favorite spices to season the mix-

ture. Take a teflex sheet and for the dough into a loaf. Spread

the sauce over the loaf evenly. Put into a dehydrator set at

100 degrees for about 4 -5 hours. Serve immediately. Enjoy!

The Sauce

1 c. Tomatoes (chopped)

1/2 c. Sun Dried tomatoes (soaked in 1 c water for about 30

minutes)

2 slices Onion

1 small piece of Chili Pepper

1 clove garlic3 4 Dates (pitted)

1 tsp. Olive Oil (extra virgin)

Put all the ingredients in a blender and blend until smooth.


74/156

74

SWEET AND SOUR KABOBS

1 1/2 c. Pineapple (fresh chunked)1/4 c. Apple cider vinegar


1 tsp. Nama Shoyu



2 med. Carrots (cut into 1 sections)

1 1g. Green Bell pepper1 1g. Red Bell pepper

1 1g. Yellow Bell pepper

1 1g. Zucchini

Put into a blender 1/2 c pineapple, vinegar, Nama Shoyu,

Agave nectar, and Garlic and blend into a sauce. Put the

vegetable chunks on skewers in a colorful pattern. Coat with

the sauce. Place in a dehydrator for 2 3 hours at 100 de-

grees. Use a teflex sheet to keep the sauce from dripping too

much. Serve warm.


75/156

75

GREEN GAZPACHO

2 c. Tomatillos1 1g. Cucumber (peeled and diced)

1 med. Bell pepper green

3 Green Onions (trimmed and chopped)

1 sm Jalapeno (seeded and diced)

1/4 c. Mint leaves (finely chopped)

1/2 c. Walnuts (chopped and soaked for 24 hours)

2 tbsp. Olive oil (extra virgin)1 tbsp. Red wine vinegar


1 tsp. Agave nectar (raw)


1/4 c. Water

Put the tomatillos in a blender and puree. Pour the ingredi-ents into a mesh strainer over a bowl. Push as much of the

pulp and juice through the mesh leaving the seeds in the

mesh. Put the pulp back into the blender and add the cucum-

ber, bell pepper, green onions, jalapeno pepper and 1/4 c.

mint. Pulse to chop finely. Add the walnuts, olive oil, vine-

gar, garlic, agave nectar and salt and blend to a chunky pu-

ree. Add the water a little at a time. Chill until serving time.


76/156

76

TOMATO SPROUT WRAP

2 Lettuce leaves romaine or collard leaves2 tbsp. Nama Shoyu

1/2 Tomato (sliced)

1/2 Avocado (sliced)

2 slices Onion

1 c. Alfalfa

Take one of the lettuce leave and form in a cupped manor.Layer the ingredients and sprinkle with the Nama Shoyu.

Serve and enjoy.

BEET LOVERS SPECIAL

3 c. Beets (raw)

1 Carrot


4 tbsp. Apple cider vinegar2 tbsp. Parsley (raw chopped)

3 1g. Lettuce leaves romaine

1/2 med. Cucumber

3 Radishes

Grate the beets and carrot. Add the olive oil, vinegar andparsley. Line a dish with lettuce leaves and put the beet mix-

ture on the leaves. Garnish with thinly sliced cucumbers and

radishes.


77/156

77

SUMMER MELON LOVE

1 c. Watermelon1 c. Honeydew

1 c. Cantaloupe

1 tbsp. Walnuts (raw crushed)

2 tbsp. Coconut flakes (raw unsweetened)

4 tbsp. Raisins

Cut the melon into bite sized pieces and mix in a salad bowl.Garnish with the coconut flakes, raisins and the walnuts.

Chill and serve.

VEGETABLE KABOBS

2 Bell pepper green (cut into 6 wedges)

2 Bell pepper red (cut into 6 wedges)

12 Mushrooms

12 Pearl onions (raw)

12 Cherry tomatoes

1 tbsp. Nama Shoyu1 tbsp. Olive oil (extra virgin)

1 tsp. Basil fresh chopped

1/2 tsp. Oregano

Skewer the peppers, mushrooms, onions and tomatoes. Mix

the Nama Shoyu, olive oil and spices in a blender. Brush onthe skewers. Put in a dehydrator for 2 hours at 110 degrees.

Serve while warm.


78/156

78

STUFFED PEPPERS

6 Bell peppers2 Onions (Vidalia diced)


1 c. Corn kernels (fresh raw)

1/2 c. Tomato (diced)

2 c. Sunflower seeds (raw) (chopped in a blender)

1 tbsp. Nama Shoyu

1/4 c. Walnuts (raw) (chopped)

Remove the tops on the peppers. Clean out the seeds. Take

the onions, olive oil, corn, tomato, sunflower seeds and

Nama Shoyu and process in a food processor until it is a

chunky mixture. Stuff the peppers and top with the walnuts.

You may sprinkle some olive oil over them before serving.


79/156

79

MARINATED VEGETABLES

1 c. Peas fresh (or frozen

not cooked)1 c. Snow peas

1 c. Broccoli (chopped)

1 c. Carrots (diced)

1 c. Zucchini (diced)


3 tbsp. Lemon juice (fresh squeezed)

1/8 tsp. Black pepper1 tbsp. Nama Shoyu

1 tsp. Basil (fresh chopped)

2 tbsp Onion (chopped)

1/2 tsp. Dill Weed

Mix all the vegetables in a salad bowl. Take the remaining

ingredients and put in a blender. Blend until smooth. Pourthe sauce over the vegetables and refrigerate for a couple of

hours. Serve and enjoy!


80/156

80

RAINBOW OLIVE SALAD

1 c. Olives (sun or oil cured)

1 Bell pepper red

1 Bell pepper green

1 Bell pepper yellow

1/2 Onion sweet

1 sm. Cucumber

1 sm. Zucchini

1 sm. Yellow squash

1 c. Peas (fresh or frozen)

1/4 c Olive oil (extra virgin)


1/4 c. Dill weed

2 Tomatoes

Chop all the vegetables into small cubes. In a large bowl mixall the vegetables. Add the olive oil, salt, dill weed and mix

completely. Top with Goji berries or chopped raw nuts of

your liking. Serve and enjoy!


81/156

81

SPAGHETTI

9 - 13 Sun dried tomatoes (soak for about 1/2 hour)1 1g. Tomato

1 Bell pepper red

1 Celery stalk

1 clove Garlic

1/4 Onion Sweet

1/4 c. Basil fresh

1 1g. Cucumber (or zucchini)

Salt and pepper to taste (Celtic sea salt)

Put all the ingredients into a blender except the Cucumber

(or zucchini). Blend until smooth. Add Celtic sea salt and

pepper to taste. Take the cucumber (or zucchini) and cut into

thin spaghetti like strips using a saladdaco spiralizer or a

Julianne peeler. Put the spaghetti on a plate and pour the

sauce over it. Garnish with some ground walnuts or pecans.


82/156

82

WALNUT CRANBERRY SALAD

1 hd. Kale (any variety) (sliced thinly)

1/2 hd. Cabbage red

1 Scallion (chopped finely)

1/2 c. Brazil nuts (soaked overnight rinsed)

2 cloves Garlic


1/8 c. Hemp nut oil


1/2 Lemon (juiced)


1 c. Cranberries

1 c. Walnuts

Take the Brazil nuts, garlic, salt, oils, juice and water and

place into a blender. Blend until smooth. Put the kale, scal-lions and cabbage into a large bowl. Stir in the cranberries

and walnuts. Pour on the dressing and toss completely.


83/156

83


84/156

84


85/156

85

Section: D - Vegetables

WATERMELON SALSA

(A refreshing dish)

2 c. Watermelon (chopped) (remove seeds if desired)

1 c. Pineapple (chopped, fresh)

1 c. Mango (chopped)11/2 Tbsp. Lime juice

1 c. Scallions (trimmed and chopped)

1/2 c. Cilantro (chopped) (optional)

Celtic Sea Salt and pepper to taste

Mix all the ingredients into a mixing bowl. Season with salt

and pepper prior to serving. Great as a dip, side or main dish

if you love it that much!


86/156

86

AVOCADO SALSA(South of the border taste)

2 med. Avocados (peeled and chopped)

2 Tomatoes (ripe and chopped)

6 Green onions (chopped)

1/2 c. Cilantro (chopped)

1/2 Jalapeno pepper (chopped finely)

2 tbsp. Lime juice

1 tsp. Cumin seed (ground finely)


1/8 tsp. Pepper

Mix all the ingredients together in a large bowl. Let the mix-

ture sit at room temperature for about an hour. Serve with

flax crackers, Cucumber slices or your favorite vegetableslices or sticks. Can be served as a side dish or main if you

love it! Use it as a topping on a spring mix salad.


87/156

87

GINGERED CARROT DELIGHT(This if for carrot lovers)

1 lb. Carrots (grated, organic)

1/4 c. Ginger (grated)

1/8 tsp. Cloves (ground)

1/8 tsp. Nutmeg (ground)

1/4 c. Agave nectar (raw)

1/4 c. Orange Juice (fresh squeezed)

1/4 c. Raisins, goji berries or other dried fruit

Mix the Agave nectar, orange juice and spices into a large

bowl. Stir until totally combined. Add the remaining ingredi-

ents and mix. Refrigerate before serving. A cool and deli-

cious dish.

CRANBERRY, ORANGE SALSA(Sweet and tasty)

3 c. Cranberries (chopped)1/2 c. Honey (raw - not heat treated!!!)

2 Tbsp. Lime juice (fresh squeezed)

1/2 sm. Red onion

1 med. Jalapeno pepper (seeded and minced)

2 1g. Oranges (peeled and chopped into small chunks)

1/2 c. Goji berries

1/3 c. Cilantro (minced)

Combine the ingredients and chill overnight! Use as a top-

ping, side dish, dip or main dish.


88/156

88

FRUIT BOWL WITH ZESTY MANGO SAUCE

1 lb. Mango (chopped)1/4 c. Pineapple juice (freshly juiced)

2 Tbsp. Honey (raw)

2 Tbsp. Lime juice (freshly squeezed)

2 Papayas (peeled, seeded and sliced)

1/4 lb. Guava halves (sliced)

1 c. Strawberries (hulled and halved)

1 Honeydew melon (cut into 1 inch cubes)1 1/2 Tbsp. Lime zest (cut into thin strips)

Put the first four ingredients into a food processor and blend

until smooth. Set aside. Combine the remaining ingredients

in a large bowl. Pour the Mango sauce over the fruit. Toss

gently and let stand for about 15 minutes before serving.

MINTED LIME CARROTS(A mint treat)

1 lb. Carrots (peeled and grated)

1/3 c. Mint (freshly chopped)

2 Tbsp. Lime Juice (freshly squeezed)

1/4 tsp. Celtic sea salt (optional - to taste)

Combine ingredients into a bowl and season to taste. Coverand chill for about 30 minutes.


89/156

89

MINTED TOMATOES(What a mint combo)

1 1/4 lb. Tomatoes (sliced)

1 tbsp. Balsamic vinegar


1 tbsp. Mint (fresh, chopped)


1/2 lb. Spring mix salad greens

Line a plate with the spring mix. Arrange the tomatoes on

the greens in a circular pattern, combine the remaining ingre-

dients in a blender and blend. Pour the mixture over the to-

matoes and serve.

ORANGE DATE DELIGHT(Oh so good!)

2 Oranges (peeled and cubed)

1 Apple (unpeeled and cubed)

3 Dates (pitted and chopped finely)1/2 c. Macadamia nuts

1/2 c. Sunflower seeds


1/2 tsp. Nutmeg

1/2 tsp. Cinnamon

Put the Macadamia nuts and Agave nectar into a blender and

liquefy. Mix the sauce with the Oranges, apple, and dates

tossing until all are covered with the sauce. Sprinkle the nut-

meg and cinnamon over the dish. Garnish with sunflower

seeds and serve.


90/156

90

CABBAGE GRAPE BOWL

1 c. Cabbage (shredded)

1/2 c. Grapes (green or red)

2 tbsp. Walnuts (raw chopped)

1/2 c. Macadamia nuts


Put the Agave nectar and the macadamia nuts into a blenderand liquefy. Mix the cabbage and the grapes together. Pour

the dressing on the mix and stir until it is coated. Sprinkle the

walnuts on top for a crunch topping.

SALSA(Not just for a dip any more!)

1/2 c. Scallions (chopped)

1 c. Cilantro (fresh chopped)

6-8 cloves Garlic (minced)1/4 c. Oregano (fresh chopped)

2 tbsp. Jalapeno pepper (minced)

1 Red Pepper (chopped)

2 Yellow peppers (chopped)



Celtic Sea salt and pepper to taste

Toss the ingredients into a food processor and process into a

chunky mix. Once it is all mixed, cover and chill for at least

an hour or two


91/156

91

RAINBOW CABBAGE SALAD

1 med. Onion sweet2 c. Cabbage Green (shredded)

2 c. Cabbage Red (shredded)

2 sm. Apples cubed



1 tsp. Celery Seed

Dash Black pepper

Slice half the onion into rings to use as a topping later. Chop

the remaining onion. In a large bowl mix the cabbage (green

and red) with the chopped onion. Mix in the apple. Now put

a layer of onion rings on top. Take the olive oil, apple cider

vinegar, and celery

seed and put them into a small bottle. Shake vigorously. Pourover the cabbage mix. Season with the dash of black pepper.

VEGETABLE SALAD

1/2 c. Carrot (raw grated)

1/2 c. Cauliflower (raw chopped)

1 c. Peas raw (can come from frozen do not cook)

1/4 c. Olives (oil or sun cured)

3 tbsp. Apple cider vinegar

1 tsp. Agave Nectar (raw)

1/4 c. Sun-dried Tomatoes

Dash Black pepper

In a large bowl combine the first four ingredients. Soak the

sun-dried tomatoes in enough water to cover for 30-45 min-

utes. After soaking, combine the tomatoes with the rest of

the ingredients and blend in a blender for a few seconds.Pour over vegetables and chill for an hour before serving.


92/156

92

STUFFED DRIED TOMATOES

1 c. Walnuts (raw soaked 24 hours)1 c. Onion (chopped)

1/2 tsp. Basil (fresh chopped)

1/2 tsp. Parsley (fresh minced)


1/2 c. Tomatoes 9blended)

Black pepper to taste

12 halves Dried tomatoes

Take 6 tomatoes and scoop out the center and save. Dehy-

drate the shell halves for 8- 12 hours at 110 degrees. Drain

and rinse the walnuts. Blend the walnuts, tomato centers and

the rest of the ingredients into a rough chopped mix. After

the halves have finished dehydrating fill the halves with

stuffing. Dehydrate the finished product for 4 5 hours at 115degrees. Serve as a main dish or a side.

ITALIAN GREEN BEANS

1 lb. Green Beans (raw)


2 tbsp. Garlic (minced)

Ground black pepper

1/4 tsp. Savory herbs

Put the green beans into a bowl. Add the other ingredients

and toss. Serve and enjoy.


93/156

93

ORIENTAL CABBAGE SALAD

Dressing

2 3 tbsp. Apple Cider Vinegar



Salad1/2 c Almonds (raw slivered)

2 tbsp. Hemp nuts

1A head Cabbage

4 Green onion (sliced)

Prepare the dressing 1-2 hours before putting on the salad.

Mix the salad ingredients. Pour on the dressing and serve.

MUSHROOM SPINACH SALAD

2 cloves Garlic1 head Romaine Lettuce

1/2 head Butter Lettuce

1/4 head Cabbage red (shredded)

2 Bell peppers (sliced)

1 med. Onion red (sliced thin)

1 lb. Spinach (fresh chopped)

1/2 lb. Mushrooms (sliced)

Rub mashed garlic into the sides of a wooden bowl. Tear the

lettuce into bite sized pieces, add all the ingredients into a

bowl and toss well. Chill for a couple of hours and then gar-

nish with tomatoes and serve with your favorite oil and vine-

gar dressing.


94/156

94

ZUCCHINI SALAD

3 Carrots (organic)6 Zucchini

1/2 Onion

1/2 Bell pepper

1 clove Garlic

1/2 tsp. Thyme (fresh chopped)

1 dash Pepper

1/2 c. Water2 tbsp. Apple Cider vinegar

1 tsp. Basil

Tomato wedges for garnish (one tomato)

Shred the carrots, zucchini and onion. Dice the bell pepper,

mince the garlic and toss all the vegetables together in a

salad bowl. Put the remaining ingredients into a blender andblend for a few seconds. Add the dressing to the vegetables

and chill for a couple of hours. Garnish with tomato wedges.

SWEET CUCUMBERS

c. Brown Rice vinegar

1 tbsp. Honey (raw)

3 tbsp. Nama Shoyu

1 tsp. Ginger (fresh grated)


2 Cucumbers (sliced)

2 Green onions (diced)2 tbsp. Basil (fresh chopped)

Mix the vinegar, honey, Nama Shoyu, ginger and water in a

blender and blend well. Put the remaining ingredients into a

bowl and pour the dressing over the vegetables. Cover and

chill for several hours. Serve and enjoy!


95/156

95

SPINACH GRAPEFRUIT SALAD

1/4 c. Olive oil (extra virgin)3 tbsp. Lemon juice (fresh squeezed)

3 tbsp. Orange juice (fresh squeezed)

1 tbsp. Apple cider vinegar


1 tbsp. Honey (raw)

1 tsp. Chili sauce

1/4 c. Sunflower seeds (raw)1 Grapefruit

3 c. Spinach baby (packed)

1 c. Water Chestnuts (fresh)

1/2 sm. Onion red (chopped)

2 tbsp. Ginger (minced fresh)

1 tsp. Hemp nuts

In a blender combine the olive oil, juices, vinegar, hemp nut

oil, honey and chili sauce and blend until it is mixed and set

aside. Peel the grapefruit and segment. Put the spinach, chest

nuts (peeled and sliced), ginger and sunflower seeds into a

bowl. Add the dressing and toss until all is coated. Garnish

with the grapefruit segments and onions. Sprinkle on hemp

nuts. Enjoy.

Ability is what you're capable of doing. Motivationdetermines what you do. Attitude determines

how well you do it.

Raymond Chandler (1888-1959)

American novelist and screenwriter


96/156

96

STUFFED TOMATO CUPS

4 1g. Tomatoes1 Cucumber

2 Carrots

2 Onions green

1/2 c. Parsley

1 tbsp. Mint (fresh chopped)

1 clove Garlic

1 c. Sunflower seeds (raw)1/4 c. Olive oil (extra virgin)

Slice the tomatoes in half. Scoop out the insides and place in

a food processor. Add the sunflower seeds and olive oil and

process until a fine chunky mixture. Finely chop the remain-

ing ingredients. Mix the seed mix and the vegetable mix to-

gether. Spoon the mixture into the tomato halves. Garnishwith parsley and sunflower seeds.

MASHED POTATOES

4 c. Cauliflower

1 c. Macadamia nuts

1/4 c. Hemp nut oil


1/4. tsp. Pepper black

1/4 tsp. Paprika

Put the ingredients into food processor and blend until a

lumpy smooth. Next put on a teflex sheet and dehydrate at

100 degrees for 4 5 hours until warm. Top with mushroom

gravy.


97/156

97

CORN SALAD

2 Ears corn (organic) (raw)1 Bell pepper red (chopped)

1 Bell pepper green (chopped)

1 Tomato (chopped)

1/4 c. Onions red (chopped)

2 tbsp. Lemon juice (fresh squeezed)


2 cloves Garlic (minced)

Cut the corn from the cob into a bowl. Add the remaining in-

gredients and mix well. Chill before serving.

AVOCADO TOMATO SALAD

3 Avocados (diced)

3 Tomatoes (diced)

1/4 c. Basil (fresh chopped)


2 tsp. Nama Shoyu

1 tsp. Lemon Juice (fresh squeezed)

1 1/2 c. Spring mix or sprouts

In a shaker combine the basil, oil, Nama Shoyu and lemon

juice and shake until blended. Put the tomatoes and avocados

in a bowl and pour on the dressing. Mix gently until all iscoated. Serve on a bed of spring mix or sprouts.


98/156

98

Notes:


99/156

99


100/156

100


101/156

101

Section: E - Breads, Crackers

TASTY STUFFING(An anytime addition to your family dinner)

2 c. Pecans

2 c. Almonds

1 Tbsp. Miso (organic)

1 sm. Onion (sweet)6 stalks Celery

1 Apple

4 Carrots

1 c. Goji Berries

2 tbsp. Sage

2 tbsp. Rosemary

2 tbsp. Thyme

Put the miso and nuts into a food processor and chop. Put

into a large bowl. Then take the apple, carrots, celery and

goji berries and chop in the food processor until a medium to

small chunk. Pour into the bowl with the nut mix. Stir in the

spices by hand until completely mixed. Put the mixture on a

teflex or other type of nonstick tray and put into your dehy-

drator for about 3 hours at 115 degrees. Flip the mixture over

on to another nonstick tray and dehydrate for another 3

hours. Serve when finished.


102/156

102

FLAX CRACKERS

2 c. flax seeds

4 c. water

1 1/2 c. Sun Dried Tomatoes

2 c. water

2 tbsp. Chili powder (organic)


1 tbsp. Crushed Red pepper

2 tbsp. Italian Herbs (organic)

3 med. Tomatoes (organic)

3 cloves Garlic

1/2 c. Onion (Sweet)

2 c. Bell pepper (various colors) (chopped)

In a large mixing bowl put the Flax seeds and the 4 cups of

water and let soak for 30 minutes. Most of the water shouldbe absorbed. Put the sun dried tomatoes in a bowl with the 2

cups of water and let soak for 30 minutes. After the sun dried

tomatoes have soaked, put them in a blender - water and all.

Add the garlic (chopped), salt, and herbs. Blend until

smooth. Pour into a large mixing bowl. Now blend the flax

seeds. This should be done in stages because the flax will get

Documents

Raw Licious