ContentsPrefaceIntroductionWhyRaw?
PARTI:THERAWKITCHENChapter1:TheRightIngredientsInthePantry•IntheFridge•StockingUp
Chapter2:EssentialToolsBasicTools•Not-So-CommonTools
Chapter3:JuicersandJuicingChoosingaJuicer•UsingYourJuicer
Chapter4:SproutingandGreeningGettingStarted •SeedPreparation •Choosing a SproutingLocation • RinsingandDraining•Harvesting•Storage•SprouterCare•Greening•Grasses
Chapter5:DehydratingUsinganElectricDehydrator
Chapter6:AdvicefromtheProsTheBalanceofFiveTastes•TipsonPresentation•TipsonIngredients•TipsonSoaking•TipsonFlavoringDishes•TipsonTechniques•TipsonGeneralFoodPreparation
PARTII:RECIPESChapter7:Salads&DressingsChapter8:SoupsChapter9:Snacks&SidesChapter10:Smoothies,Shakes,&Juices
Chapter11:Bread,Crackers,&ChipsChapter12:RawMilk&CheeseSubstitutesChapter13:Breakfast,Lunch,&DinnerEntréesEarlyBirdSpecialsItalian-StyleFavoritesPlatosdeMexicoyEspañaAsianDelightsOtherClassicEntrées
Chapter14:Spreads,Sauces,&DipsChapter15:Cookies&OtherSweetsChapter16:Pies&CakesChapter17:IceCream&Puddings
PARTIII:APPENDIX&RESOURCESRawFoodGlossarySuggestedReadingMeetOurChefsServices&SuppliesResources
Acknowledgements
Many people helped to create both first and second editions ofTheCompleteBookofRawFood.Firstandforemostarethechefsandproductmanufacturerswhocontributedtheirrecipesandexpertise.
JulianHuerta,anewcontributingchef in thesecondedition,alsoservedasanassistanteditorandplayedamajorroleinbringingthesecondeditiontofruition.
SpecialthanksgotorawchefsEddieD.RobinsonandLillianButler,whogavetheirtimesogenerouslyandpreparedrecipesfortheinitialphotoshoot.
SpecialthanksalsotoDr.EllenCutlerforcontributingtheForeword.
Forupdatesonindividualchefs’programsandpublications,contacteachofthefeaturedchefs(seeBiographysection).
Preface
Dr.EllenW.Cutler is the nation’s leading authority on enzyme therapyandthefounderofBioSET,aninnovativehealingsystemthatcombinestheuseofenzymesupplementswithothercomplementarymedicinedisciplinestotreatavarietyofchronicillnessesandachieveoptimumhealth.AuthorofTheFoodAllergyCureandMicroMiracles:DiscovertheHealingPowerofEnzymes, among other books, Dr. Cutler resides in Marin County,California.
Asadoctorwhohasworkedcloselywithpatientsandtheireatinghabitsforover20years,andassomeonewhohasbeeneatingarawfooddietforsevenyears,Iamexcitedtointroducetherevised,secondeditionofthisimportantbook,TheCompleteBookofRawFood.Myresearchhasshownthat it is theenzymesinfoodthatholdthekeytohealthandweightloss.Andaneasilyaccessible,readysource of enzymes is available in a raw food diet (enzymes are basically rawfoodingredients).Whyare enzymes so important?Well,we’ve all heard the saying, “Youare
whatyoueat.”But therealbottomline is:“Youarewhatyourbody isable todigest.”Gooddigestionisthekeytogettingthefullnutritionalvaluefromyourmeals,stayinghealthy,andkeepingoffunwantedpounds.Thetruthis,nomatterhow closely youwatchwhat you eat and limit your calorie consumption, youcannot maintain a healthy weight if your digestive system isn’t functioningproperly.Digestivestressfromallergiesandfoodsensitivitiesnotonlyleadstoweight
gain, but contributes to numerous chronic medical conditions, includingcardiovascularproblems,cancer,type2(adultonset)diabetes,osteoarthritis,andsleepdisorders.Andan inefficientdigestivesystem ismorecommon thanyoumay realize—today, 20 million Americans are dealing with some kind ofdigestiveproblem.Let’stakealookatthemaincausesofdigestivestressandhowtheenzymes
inarawfooddietcanimprovedigestionandhelpyoushedexcesspoundsandmaintainahealthyweight…foralifetime.
WEIGHT-LOSSSTRATEGIESTHATHAVELEDUSASTRAY
Thesedays,everyoneseemstobeclimbingonthenutritionbandwagon.Booksandarticlesofferingdietaryadviceabound,andhealthfoodstoresarethriving.Thetroubleis,muchoftheavailableinformationiscontradictoryandinaccurateatbest—andpotentiallyharmfulatworst.Working with thousands of patients over the years, I’ve seen almost every
weight-loss strategy known to humankind—low-fat diets, high-protein diets,low-carb diets, diet pills, semi-starvation diets, liposuction, and all kinds ofexerciseprogramsforfatloss.Whileallofthesemethodscanenableyoutolosepoundsintheshortrun,noneofthemreallyaddressestheunderlyingcausesofexcessiveweightgain:apoordigestivesystem.When the digestive system can’t properly break down foods due to aninsufficientsupplyofenzymes,ourbodiesrunlowonkeynutrients.Inresponse,webegintocravethefoodsthatsupplythemissingnutrients.Weeatmorebutare stillundernourishedandkeepgainingweight.Becausepoordigestion is atthe root of ourweightwoes, no diet will be truly effective unless it involvesenzymesavailable inrawfoodmeals.Wemaydropsomepounds,but the losswon’tlast.Let’stakealookatsomeofthespecificbenefitsofrawfoodeatingandhowit
canleadtoabetterdigestivesystem.
EATRAW…YOUWILLCONSUMELESSSUGAR
Bottom line: there is far too much refined sugar in our diet. The averageAmericaneats156poundsofsugarperyear.Infact,tablesugarandsoftdrinksaretwoofthetopfoursourcesofcarbohydrateintakeintheU.S.Excessivesugarisnotonlyabigfactorinournationalweightcrisisbutalso
contributes tomany side effects and diseases such as hyperactivity, highs andlowsinbloodsugar,depression,andrestlesssleep.Thisisastrueforchildrenasitisforadults.Sugarisaddictive,bothphysicallyandemotionally,makingitthenumber-one
ingredient in “comfort foods” such as cookies, candies, and ice cream. Foodmanufacturerscapitalizeonthisbypouringsugarintotheirproducts, includingfoodstuffs thatwewouldneverexpect tocontainsugar.Even ifwemanage toavoidthebiggestoffenders,wearestillgettingsugarfromlessobvioussourcessuch as ketchup, salad dressings, and even potato chips! From a purely
nutritional perspective, sugar contains no fiber, no nutrients, and no enzymes.Basically, it’s nothing more than empty calories. Eating sugar instead ofwholesome,nutritiousrawfoodsfillsyouupwithoutprovidinganyfoodvalue,therebytakingtheplaceofnecessarynutrientsneededtorepairandmaintainthebody.(Thisisespeciallytrueforchildren,whohavesuchsmallstomachs.)Andbecause sugar interfereswith the absorptionof thenutrients youdo take in, itcontributes to both malnutrition and weight gain. For our bodies to functionoptimally,theyrequireverylittlesugar.It’sbesttogetyoursugarfromorganicfruitsandcertainorganicrawvegetablessuchascarrotsandsugarbeets,whichhavehealthyamountsoffiber,antioxidants,vitamins,andothernutrientsmixedinwiththeirsugarcontent.
EATRAW…YOUWILLCUTDOWNONGRAINSANDCARBS
Mostpeoplehavetroubledigestingcarbs,anditsquitepossiblethatyouareoneof them—withoutevenknowing it!Although the typesof foods thatchallengethe digestive system vary considerably from one person to the next, in myexperience,carbohydrateintoleranceisamuchmorelikelycontributortoweightgainandobesitythanprotein/fatintolerance.Another culprit is grains. Inmy practice, I have found that themajority of
peoplehavegreatdifficultydigestinggrains.Inspiteofthis,wecontinuetoviewgrains as dietary staples, even though research has shown that they may bebehind many incurable chronic illnesses. I know from my own research andclinicalexperiencethatmostpeoplewithchronicillnessesdomuchbetteroncetheyeliminategrainsfromtheirdiets.Personally, I haven’t eaten grains for more than 25 years—and I am not
deprivedofanykeynutrients.Infact,peopleroutinelycommentonhowhealthyandenergetic I am,andhow I seem to thriveon less foodand less sleep thanmost.Eliminatingmost grains from your diet can dowonders for yourwaistline,
promotingrapid,significantweightloss.
THEBOTTOMLINE
Arawfooddiet(combinedwithacarbohydratedigestiveenzyme)willgraduallyminimize your cravings for grains, as well as other sugars and starches. Youwon’t even feel as though you’remissing anything from your diet! Oncemy
patientsadoptamostlyrawfooddietandenzymetherapy,theyusuallytellme,“Ican’tbelieveit—thisisthefirsttimeinmylifethatIdon’tcravefoods!”Andtheyusuallynoticethatdifferencewithin48hours.As enzyme therapy and a raw food diet coax your body toward a naturally
healthyweight,youwill find that thosepounds thatseemedtobeapermanentadditiontoyourmidsectionwillmeltawaypermanently.Asabonus,you’llfeelmore vital and energetic than before because you are finally getting adequatenourishment—all because your body is breaking down food and assimilatingthoseessentialnutrientsabundantinrawfoods.Theanswertopermanentweightlossisthatsimple.Whenyoueatanassortmentofrawfooditemssuchaswhatisemphasizedin
TheCompleteBookofRawFoodyouwillnoticeenergyandvitalityunlikeyouhadeverimagined,aswellasbettersleepinghabitsandmoodandapermanentsveltetorso.Sowhatareyouwaitingfor?Jumprightin!
Raw food: Maybe you’ve heard about this type of vegetarian cuisine ontelevisionorreadaboutitinnewspapersormagazines.Rawfoodrestaurantsandcafés are springingupall across the countryand it seems that raw food is thenextbigcuisine.Butwhatexactlydopeopleonarawfooddieteat?Howisitprepared?Why
wouldanyonewanttoeatthatway?And—mostimportant—Howdoesittaste?You’llfindanswerstoallofthosequestionsinthisbook.TheCompleteBook
ofRawFoodisfilledwiththecollectivewisdomandexperienceoftheworld’sleadingrawfoodchefs.Theyoffertheiradviceabouteverythingthatconcernsarawfooddiet, fromwhat ingredients tobuy, tohowyoucanpreparedeliciousmealsfullofnutritionalbenefits.Notonlywillyoufindwhatmaybethelargestcollectionofrawfoodrecipesinprint—morethan400inall—you’llalsolearnaboutthetoolsyouneedtopreparethem,andhowtomakeyourrawmealstasteandlookdelicious.Ifyou’reworriedthat400rawfoodrecipesmeans400recipesforsaladand
carrotsticks,you’llbedelightedtofindrecipesforsavorydishessuchasSavoryNeatballswithTomatoSaucebyMaryRydman,LayeredPortobellowithThickPineNutandSesameCreambyJulianHuerta,FullMontyRawSoupbyMayaAdjani,AvocadoBurritos byDavidWolfe, SuperBroccoliQuiche byShazzieand desserts includingChocolateChiaCookie by PeggyKenney,MudPie byRoseLeeCalabroandCreamedStrawberryPiebyKarieClingo.But beforewe head into the kitchen, let’s startwith some raw food basics.
Rawfood—sometimescalled livingfood—isplantoranimal food thathasnotbeenheatedabove(about)115°F.Rawfoodistsbelievethatwhenheatedabovethistemperature,theenzymesinthefoodaredestroyedordenatured,andcannotprovidethesamenutritivevalue.AnewsectioninthedehydrationdiscussionofChapter 2, based on research byMary Rydman, explains the heat/not-to-heatissueinmoredepth.
Many people who follow a raw food diet are also vegetarian or vegan.Vegetarianseatnofleshfoods(meat, fish,poultry).Veganschoosetoavoidallanimalproductsandbyproducts,suchaseggs,dairyorhoney.Many,butnotall,rawfoodersarealsotechnicallyrawvegans.
In The Complete Book of Raw Food, we’ve intentionally avoidedendorsing any health claims about a raw food diet, beyond the benefitsassociatedwitheatingadiethighinfruits,vegetables,nuts,andseeds.Ourprimary intention is to introduce readers to the wonderful flavors of thecuisine.
However, the chefs who contributed to this book believe strongly in thehealth benefits of a raw food lifestyle. To learnmore about their beliefs,read their personal stories in the biosection and check out the suggestedreading.
WHYWOULDIWANTTOEATTHATWAY?
Everyoneknowsthatfreshfruitsandvegetablesarenutritious.Butrawfoodershaveadditionalreasonsfor“goingraw.”Followingaresomeofthem.
Thefoodisinitsnaturalstate,allowingthebodytoderivemorenutritionalbenefitfromit.Liveenzymesandvitaminsofferbestnutrition.
Eating an organic raw food diet allows the body to release toxins.Manyrawfoodersbelievethatthedietcanleadtobetterhealthandeveneliminatedisease.
Eatingarawfooddietwillalmostalwaysleadtoweightlossforthosewhoneed to lose weight—without the feelings of hunger and fatigue thataccompanymostdiets.
Peoplewhoeatarawfooddietexperienceimprovementintheirskin.Theyalsohavemoreenergyandoftenstarttolookyounger.
Doyouhavetobeavegantoeatrawfood?Ofcoursenot!Youdon’tevenhave
tobeavegetarian.Infact,thereareveryfewpeoplewhoeata100-percentrawfood diet. Many people who consider themselves “raw fooders” eat a dietcomposedof50to100percentrawfood.TheCompleteBookofRawFoodisforanyonewhowantstoeatmorefruits,
nuts,andvegetablesandpreparetheminexcitingnewways.
HOWTOUSETHISBOOK
Ifyouwanthundredsofdeliciousvegetarianrecipes,digrightintoPartII,whereyou’ll find recipes for every course, from Salads & Dressings to Snacks andEntréestoDessertsincludingPies&Cakes,evenIceCream.Ifyouwant to learnmoreabout the rawfood lifestyle, turn toPart I. There
you’lllearnhowtostockarawkitchen,howtousesomeofthecommontoolsraw fooders rely on, and how to make every raw dish look and taste like agourmetcreation.Part III is full of useful information, including biographies of our raw food
chefs,a suggested reading list, anda resourcessection that listsWebsitesandcompaniesthatsellingredientsandequipment.
To gather recipes for The Complete Book of Raw Food, we initiallyapproached 15 raw food chefs and asked each to contribute up to 10recipes.By the time the second editionwas ready, our pool of chefs hadgrown to over 50 and our recipe collection swelled to double our initialestimates—thankstotheoverwhelminggenerosityofourchefs.Ratherthancutrecipestomakesurethateachchefwasrepresentedbyan
equal number of recipes, we decided to keep as many recipes as spacewould allow. That means there are more recipes by some chefs than byothers,andsomearevariationsofthesamebasicconcept.
CHEF’STIPS
To ensure your spices are truly raw, buy them whole and grind themyourselfusingeitheraVitaMixblenderoracoffeegrinder.—Rhio
*
Keepyourherbsandsaladgreensfreshbyfirstremovinganyrubberbandsandstoringthegreensinanairfilledplasticbagintherefrigerator.Youcanalso keep herbs fresh by placing the stems in a glass of water in therefrigerator.—MattAmsden
Sowhatexactlydorawfooderseat?Asyoucanimagine,lotsandlotsoffreshanddriedfruitsandvegetables,herbsandspices,nutsandseeds.There are many familiar foods in the raw kitchen: Apples, bananas, and
lemons;carrots,cucumbers,andpeppers.Butyou’llalsofindmanyfoodswithunfamiliar names such as nama shoyu, Celtic sea salt, flaxseed, and BraggLiquidAminos®.Here’sabasic introduction tosomeof the foodsyoufind intherawkitchen—alongwithsomehelpfuladvicefromourchefsabouthowtouseandstorethem.
INTHEPANTRY
The raw pantry is full of staples, including dried fruit, grains and legumes,seaweed,oils,andherbsandspices.Allofthesefoodsneedtobekeptinairtightcontainersandstoredoutofdirectsunlight(formore,seeFoodStorage).
TheRawKitchen
DRIEDFRUITS
apricots
dates
figs
mangoes
pineapple
raisins
GRAINS
buckwheat
kamut
oatgroats
quinoa
LEGUMES
blackbeans
chickpeas
lentils
mungbeans
soybeans
SEEDS
flax
pumpkinsesame(unhulled)
sunflower
DRIEDSEAWEEDSaramé
dulse
hiziki
kelp
noriwakamé
OILS
coconutoil
cacaobuttercold-pressedvirginoliveoil
flaxseedoil
grapeseedoil
hempoil
SEASONINGS
namashoyu
BraggLiquidAminos
Celticseasalt
NUTS
Brazilnutscashews(notalwaysraw)
filberts
peanuts
pinenuts
walnuts
almonds
cacaobeans
HerbsandSpicesIfyoureallylovefreshherbs,youmaywanttogrowanherbgardenorwindowbox, depending on your inclinations as a gardener, your space, and the localclimate.Todryherbsathome,buythemfreshinseasonandthenhangthemtodryin
your kitchen.Homemade dried herbs aremore flavorful than store-bought. Inadditiontothosefreshanddriedherbs,freshandpowderedgarlic,anddriedhotpepperssuchashabanera,jalapeñoorThaidragonarehandytohave.
INTHEFRIDGE
Perishablesarestored in therefrigerator. Inaddition tofreshherbsandgreens,nuts should alsobekept in the fridge.Unless they are eatenquickly, nuts cansoon go rancid. Place them in a sealed plastic or glass container in yourrefrigerator to prevent this. (Nuts in the shell will keep for a very long timewithoutrefrigeration.)
INTHERAW
Manyrawfoodistsusegreenpowdersasdietarysupplements.Thepowdercontainsconcentratedamountsofvitamins,minerals,andenzymesfoundinfreshfruitsandvegetables.Greenpowderis“anacquiredtaste,”butmanyofourchefsswearbyit.SomepopularbrandsincludeVitamineralGreen,Perfect Food, ProGreens, Green Vibrance, and Green Magma. You canpurchase green powders in many health food stores or from on-linevendors.
FreshFruitsandVegetablesFreshgreens(chardandkale,forexample)areplentifulintherawfoodkitchen,asareready-grownsproutsofdifferentvarietiesandothervegetablestograteandsliceforsaladsandotherdishes.Freshlemonsareamust-haveformanyrecipes,asaremanyotherfreshfruits.Ifyouownadehydrator,youcanexperimentwithdryingfruitslicestoeatwhenyourfavoritesareoutofseason.
STOCKINGUP
Whenitcomestoshoppingforrawfoodingredients,yousometimeshavetogobeyondthelocalgrocerystore.RawchefsJinjeeandStormTaliferohavelotsofexperience food shopping. “We shop at several specialty stores, such as theAsian market, farms, and farmers’ markets, sometimes visiting four differentlocations in aday and evendriving twohours eachway to connectwith farmproduce.”Here’stheiradviceabouthowandwheretofindtherightingredients.Farmers’Markets.Theseareidealplacestoconnectwithfarmersandtheir
freshorganicproduce.Afarmers’marketislikeanold-fashionedstreetmarket,whichyoucanstillfindpermanentlysetupinEurope.HereintheUnitedStates,farmers’marketsareusuallyweeklyaffairs.Farmerssetuptheirstallsforthreeor four hours in the nearest town in a large parking lot and sell their freshlyharvestedproducedirectlytoconsumers.Sometimes,towardtheendoftheday,youcangetfree“leftovers”or“seconds”(producethatwillbetooripetosellthenextday,forinstance).
REJUVELAC
Onebasicintherawfoodkitchenisrejuvelac,afermentedwheatbeveragethatrawfoodistsbelieveimpartsgreathealthbenefits.Ithasatart,lemonyflavor;andbecauseitisfermented,it’sslightlycarbonated,too.Here’showtomakeit.
WHATYOU’LLNEED½-to1-gallonjar,withawidemouthspringwheatberries(usuallysoldinbulkatbetterhealthfoodstores)filteredwatercheeseclothrubberbands
Fillthejaraboutone-quarterfullwiththewheatberries,andthenfillthejarwith filteredwater.Cover the jarwith the cheesecloth and secure itwithrubberbands.Lettheberriessoakovernight,oratleast8hours.Draintheberries,rinsethem,andthendrainthemagain.Placethejarupsidedownbutataslightanglesothatwatercandrainand
aircancirculate.Rinsethewheatberriestwiceaday.Afterabouttwodays,theywillbegin
tosprout.Whenthathappens,rinseanddrainthesproutswell.Fill thejaroncemoretothetopwithwaterandletthesproutssoakforabouttwodays.Duringthattime,theliquidwillfermentandbecomerejuvelac.Transfertherejuvelactoajarorpitcherandrefrigerate.Youcanget twomorebatchesofrejuvelacoutof thesamesprouts,but
letthesproutssoakforonly24hoursforeachsuccessivebatch.
Jinjee recommendsbuyingCertifiedOrganic food.Keep inmind thatmanyfarmerswhodosellorganicproducecan’taffordtobecertified,sosimplyaskwhetherthey’reorganic.Youcanjudgeforyourselfwhethertheyaretruthful.
SWEETENERS
Sweeteners,at least insmallamounts,areessentialforpreparingflavorfulrawfood.Sugarisnotraw.Tosomechefs,thesweetenercomprisessuchasmallportionofmostrecipesthatwhetherornotthesweetenerisrawisofno importance. But chefswhowant to be 100 percent raw use only rawsweeteners.
Herearejustafewofthesweetenersusedbyrawchefs.Datesugar.Thisproductismadebypulverizingdrieddates.Itcontains
allthenutrientsandmineralsofdatesinadditiontofiber.Dried fruits. These include apricots, dates, pineapple, prunes, and
raisins.Allprovidelotsofnaturalsweetnessandcanbechoppedorblendedorfoodprocessedalongwithotheringredients.Rawhoney.Beesmakehoneyfromthenectaroffloweringplants.Tobe
consideredraw,thehoneymustnothavebeenheatedduringtheextractionprocess.The flavorofhoneydependson theplant fromwhich thenectarwas derived. Raw honey reportedly has medicinal benefits, too, andcontainsenzymesandsmallamountsofmineralsandB-complexvitamins.True vegans do not use honey—it’s an animal byproduct—but it is a
staple in the kitchen of most raw food chefs. Our chefs recommendshopping for organic, non-pasteurizedhoney.Thebeehives are in an areafreeofspraying,whichmeanspesticideresiduewillbeabsent.(Note:Itisunsafeforbabiesyoungerthan18monthstoeathoney,whichcancontainsporesthatcausebotulism.)Sucanat® and Sucanat® with Honey. This is the brand name of a
certified organic, unrefined whole cane sugar. It is produced fromconcentrated, dried cane juice that is granulated. Onlywater is removed,whichmeansSucanatretains themineralsalts, traceelements,andpartofthevitaminsandvegetablefibersfoundnaturallyinthesugarcaneplant.Turbinadosugar.Thisisapartiallyrefinedrawsugarfromwhichabout
two-thirdsofthemolasseshasbeenremoved.Stevia. This powerful natural sweetener is an easy to use powder; not
everyonelikesitsslightaftertaste.Agave.Agaveisn’tjustfortequilaanymore!Raw,organicagavesyrup
isanexcellent,inexpensivesweetenerwithalowglycemicindex.
To find out where and when the farmers’ markets in your area take place,searchtheInternetorcheckyourlocalhealthfoodstore,library,phonebook,orYellowPages.Health Food Stores. Many health food stores sell only supplements. But
some also offer produce, and bulk foods such as nuts, seeds, grains, andoccasionallydried fruit.Thereare some stellarhealth food storesout there, aswellassomereallygoodchainstores.WholeFoods,Mother’s,andLassensare
some of the chain stores Jinjee recommends. These chains are just starting tosproutup,sotheyareoftenjustinoneortwostatesatthispoint.Pricestendtobehigh,butit’sworthsupportingtheseoutfitsandtheorganicfarmersthattheyinturnsupport.Getinvolvedinyourhealthfoodstore.Putoneventsandlecturesthere.Post
flyers there. Have conversations with the staff, management, and customers.Makeshoppingasocialevent.Helptomakeitafuncommunityplaceforlike-mindedpeopletogather.
AsianMarkets. These markets are a great source for tropical exotic fruitssuchasdurians, tamarinds,guavas, lychees,mangostines,andyoungcoconuts.Andifthemarketdoesn’tcarryafruityouwant,youcanusuallyorderit.You’llfindlistingsforAsianmarketsinthephonebookandYellowPages.Supermarkets.Becomefriendlywithyourlocalsupermarketproduceperson
andtheowner/manager.Youcaninfluencethemtostartanorganicsectionifthestore doesn’t yet have one. You can also ask them to special order organicproduce for you. It may end up being less expensive than other options.Encourage them to keep a cover on saladmixes, for a longer-lasting productthat’snotsoakedhourlybytheirspraysystem.
Farms. What could be better than connecting with the farms and farmerswherefoodisgrown?Youcanfindfarmslistedon-line,intheyellowpages,orsimplybydrivingthroughthecountryside.
CHEF’STIP
Remove the stickers from fruit and tomatoes as soon as you get the fruithome. Thatway, youwon’t accidentally blend or chop the sticker into arecipelater.—MattAmsden
FarmStores.Somefarmsrunstandsorevenstores in thecountrysideor insmall towns.Asingle farm,orseveral farmsmayrun thesestores together.Tofindone,lookup“farmstores,”inyourphonebook.Theproducemayormaynotbeorganic.BuyingClubs.Somenaturalfoodswholesalerssellfoodsto“buyinggroups”
whichareusuallymadeupofa fewfamilieswhoget togetherandplaceabigorder once amonth. Through these groups you can savemoney on expensivebulkitemssuchasnuts,honey,Celticseasalt,oils,andsometimesproduce,too.To find a buying club, searchon-lineusing thekeywords food, buying, clubs,andco-op.YoumayalsofindthemlistedinyourlocalYellowPages.FoodCo-ops.Thesearespecialhealth foodstoreswhereyoucanbecomea
memberandcangetbetterpricesthanathealthfoodstores.CSA Programs. Community Supported Agriculture, or CSA, is becoming
morepopular.Afarm(orgroupoffarms)putstogetherboxesoffreshproduceeveryweek.Eachmemberof theCSAgets aweeklybox (sometimes called a“share”)foraveryreasonableprice.Youdon’toftenknowinadvancewhatwillbeinaparticularweek’sshare,soit’sabitlikeChristmas.It’salsoaninspirationtocreatenewrecipes thatarehealthfully idealbecause theyareorganic, fresh,locallygrown,andin-season.On-lineOrdering. There aremany on-line sources of great food.Many of
themarelistedinPartIII.
FOODSTORAGE
Rawfoodingredientsarejustthat:Raw.Unlessyou’vebeeneatingcannedandfrozenfoodsexclusively,youknowthat fresh foodcanattractpestsorcontaineggs of pests. The good news is that keeping them away from your rawingredients isassimpleaschoosing therightstoragecontainers.Anything thatisn’trefrigeratedshouldbestoredinplasticorglasscontainerswithtight-fittinglids.
ORGANICDEFINED
Fifteen years ago, fewpeople knewwhat theword “organic”meant as itrelated to the foods theyate.Todayall thathaschangedand there iseverincreasingdemandfororganicallygrownproduce.Butwhatexactlydoesorganicmean?BeforeOctober2002,theuseofthe
term “organic” was unregulated by the United States Department ofAgriculture (USDA), though several independent certifying organizationsdidexist.OnOctober21,2002,theUSDAputintoplaceasetofnationalstandards that food labeled “organic” must meet, whether grown in theUnited States or imported from other countries. Here is the definition oforganic,assetforthbytheUSDA:Organic food is produced by farmers who emphasize the use of
renewable resources and the conservation of soil and water to enhanceenvironmentalquality for futuregenerations.Organicmeat, poultry, eggs,and dairy products come from animals that are given no antibiotics orgrowth hormones. Organic food is produced without: conventionalpesticides, fertilizers made with synthetic ingredients or sewage sludge;organic products are processed without bioengineering or ionizingradiation. Before a product can be labeled “organic,” a Government-approvedcertifierinspectsthefarmwherethefoodisgrowntomakesurethe farmer is following all the rules necessary to meet USDA organicstandards.Companiesthathandleorprocessorganicfoodbeforeitgetstoyourlocalsupermarketorrestaurantmustbecertified,too.Keep inmind that foods labeledOrganic aren’t necessary 100 percent
organic.Here’showitbreaksdown:
Onehundredpercentcertified-organicproductscanbelabeledas100percentOrganic.Products with 95 percent or more organic ingredients can be called
organicontheprimarypackagelabel.Products with 75 percent to 95 percent organic ingredients can bedescribed asmadewith organic ingredients, and up to three organicingredientscanbelisted.Products with less than 70 percent organic ingredients may use thetermorganiconlyontheingredientinformationpanel.
Organic foods are still harder to find and tend to costmore than non-organic; however, even Wal-Mart stores today are stocking organicproduce. Is it important? Recent research has investigated the amount ofpesticideresidueonspecificnon-organicfoodsanddubbedthosewiththehighestamountthe“dirtydozen”;fortheseitems,consumersmaywanttocommittoorganic.Theyare:meat,milk,coffee,peaches,apples,sweetbellpeppers,celery,strawberries,lettuces,grapes,potatoesandtomatoes.
Arawdinnermenuisnotcomposedsolelyofcold,hard,crunchyfoods.Onthecontrary: raw chefs can prepare sweet potato piewith a filling as smooth anddense as a baked version and creamy puréed soups that are as velvety as anyyou’vehad.Chefsachievethoseresultswithsomecommonkitchentoolsandafewpiecesofspecializedequipment.Gearinguptopreparerawfoodcangetexpensive.Ifyou’rethetypeofperson
who loves to have the latest kitchen gadgets, you can easily spend $1,000 ormore on equipment.On the other hand, you can achieve fantastic resultswithtoolsyoumayalreadyown.“WhenIfirstbegana100percentrawdietmyonlyequipmentwasanoldblender,ahandgrater,agoodknife,andacuttingboard,”saysrawchefNomiShannon.“Iwas100percentrawforsixmonthsusingonlythatequipmentbeforeIpurchasedanyothermachines.”
CHEF’STIP
Don’tthrowawaythoseoldgelatinmolds,bundtpansandmuffintrays—theyareexcellentforshapingrawcakes.—JulieRodwell
Here’s an overviewof the tools you’ll find in a raw foodkitchen, from themostbasictothemostelaborate.
BASICTOOLS
Youmay already own some of the kitchen tools that are useful for raw foodpreparation. Those listed below are used for everything from chopping and
slicingtopreparingandpresentingfood.Thosethatyoudon’tyetownareoftenfairlyinexpensiveandavailableatkitchensupplyshops.
TheRawToolKit:Basics
blendercakedecoratingkitcakepanscitrusjuicercuttingboards(washable)electricandhandbeatersfoodprocessorfunnels(varioussizesandspoutwidths)garlicpressgraterhoneydipperkitchenknivesknifesharpenerladlesmeshbagspaletteknifepotatomasher(formakingguacamole)rollingpinstrainers(varioussizes)spatulas(varioussizes)stirringandservingspoons(largeandsmall)wirebeater(coiled)mangocuttercitruszester
NOT-SO-COMMONTOOLS
Thefollowingtoolsareonesyoumaynotbeasfamiliarwith.However,ifyouprogress in the living foods lifestyle, you may come to consider them to beindispensable.These items require a larger investment, so shoparound for thebest deals.We’ve listed the item along with the names of some of the morepopularbrands.Spiralslicer (Saladacco®).This ingenious tool can turn vegetables such as
onions, zucchini, sweet potatoes, and winter squash into fine, spaghetti-likestrands(forrawpasta)orlong,thinribbons.Thespiralslicercanalsocreatethinslicesandjuliennestrips.Champion®, or other “masticating” juicer. The Champion juicer is very
strongandpowerfulandhandlesanykindofhardorsoftfruit,nut,orvegetable.Thejuicingplateseparatesthefoodintojuiceandpulp(whenjuicing,re-processthe pulp until it iswoody and dry). See chapter3 formore about juicers andjuicing.
Championjuicersarepowerfulenoughtoeasilyjuicehardfruitsandvegetables.
Aheavy-dutyblender,suchastheVitaMix®,isrequiredtoturnhardvegetablessuchasbeetsandpotatoesintosmoothsoups.
Heavy-dutyblender(VitaMix®).Anystandardhouseholdblendercanmakea smoothie, but turning raw sweet potatoes into an airy mousse requiressomethingabitmorepowerful.TheVitaMixheavy-dutyblenderboastsa two-plus horsepower motor (that’s about the size of a small boat motor). A goodblender can tackle some of the same jobs that a heavy-duty model can, butseriousrawfoodersinvestinahigh-poweredblender.Manufacturersarecreatinglessexpensiveblenderswithplentyofhorsepower;forexample,anOsterizer®tenspeedblenderretailsforabout$40—that’sonetenththecostofaVitaMix®.Dehydrator (Excalibur®).Adehydratoraddssignificantly toyourability to
createa large repertoireof rawfood recipes.Withadehydratoryoucanwarmfoodsonacoldday,makeyourownrawcookies,crackers,andburgers,prepareseasonednutsandseedsforsnacks,andmakedriedfruitslicesandfruitleathers.For raw fooders, a model with a thermostat is best, as it allows the user tocontrolthetemperature.Formoreaboutusingdehydrators,seeChapter5.
CHEF’STIP
Buyalessexpensiveblenderorusetheoneyouhave,andput$1inajareverytimeyouoperateit.Bythetimeyouburnoutthemotor,youshouldbewellonyourwaytohavingsavedenoughforaVitaMix®!—JulieRodwell
Withadehydratoryoucanwarmfoodonacoldday,prepareyourowndriedfruit,ormakeyourownseasonednutsandseeds.
CHEF’STIP
Buyworkingbutdiscardedkitchenmachinesatyardsales.Becauseyou’respendingsolittle,there’slessangstwhenthegadgetsburnout.—JulieRodwell
Coffeegrinder.No,coffee isnot raw,butacoffeemillorgrindercomes inhandyforgrindingdriedherbsanddrynutsandseedssuchasflax.Itcanalsogrind hot dried peppers, but remember to clean the machine afterward by
grindingsomeflaxseed.Wedon’trecommendusingthesamegrindertoprocesscoffeeandotherfoods,astheflavorswillintermingle.However,coffeegrindersarefairlyinexpensive,soitmaybeworthbuyinganadditionalmachine.Stovetopboard.Whileastovetopboardisfarfromessential,itcanbehandy
ifyoureachthepointatwhichyourrangetopisnolongerusedforcooking.Aboardgivesyoumorecounterspaceforfoodpreparationandcoverstheburnerpans, which prevents food from falling into them. Larger home improvementstoressellpineboards that they’llcut tosize foryouoryoucanbuyacuttingboardoftherightsize.Food processor (Cuisinart®). Food processors are handy for preparing all
sortsof rawrecipes.Mostmodelshavean“S”blade that lies low in thedrumandissharpenoughtogrindnuts,carrots,andmanyotherfoods.
Mostfoodprocessorshavean“S”-shapedbladethatcanchoporgrindfood.
Raw food preparation requires that you learn some simple techniques. ReadovertherecipesinPartIIofthisbookandyou’llnoticethatsometermsappearagainandagain:juicing,sprouting,soaking,dehydrating,andsoon.Inthenextthree chapters, you’ll learn these easy steps, and gain the skills you need tocreatefabulous,mouthwateringrawmealsfromscratch.For raw fooders, and many other healthy-minded individuals, juice is a
delicioustreat,andjuicingisanessentialpartoftheirdailyroutine.Why?Juices—vegetableandfruit—tastegood.Anddrinkingjuiceisaneasywaytoabsorblotsofnutrientsquicklyandeasily(wouldyourathereat6largecarrotsordrink8ouncesofcarrotjuice?).BeyondJuicing.AnewtrendinitiatedbyrawchefVictoriaBoutenkoisgreen
smoothies.While juicing gives you all theminerals, enzymes and vitamins ofrawfruitsandvegetables,itdoesnotgiveyouthefiber.Ahigh-poweredblendersuch as the VitaMix®, started out with a little water, can process almost anytypesofgreens.Lookfornewgreensmoothieideasintherecipesection.
CHOOSINGAJUICER
Onthefaceofit, juicingseemsprettyself-explanatory—producegoesin,juicecomesout—right?Althoughjuicingiseasy,shoppingforajuicercanbealittlemore tricky.Most people don’t initially realize howmany types of juicers areavailable,andcanbecomeoverwhelmedbythenumberofchoices.Thekindof juiceryoushouldchoosedependsonwhatyou’llbe juicing.To
helpyoudecidewhichtypeisbestforyou,here’sanoverviewofthefeaturesofafewdifferenttypesofjuicers,courtesyofJohnKohlerofTheLivingandRawFoodsMarketplace(www.livingfoods.com):CentrifugalJuicersareamongtheoldestdesigntypes.Theproducegoesintothetopofthemachine,andispressedthrough a chute,where it hits a spinning shredder disc.The shreddedproduce
goesintothestrainerbasket,wheretheforcefromitshighspeedspinningpushesoutthejuice,similartohowthespincycleinawashingmachineremovesexcesswaterfromclothes.Becausethepulpstaysinthemachine,however,thistypeofjuicercanmakeonlyoneor twoquartsof juiceata timebefore itneeds tobestoppedandcleaned.Example:AcmeJuicer.
Champion juicers don’t juice leafy materials such as celery leaves,cilantro, and wheat grass well—but you can sneak some in if youinterspersetheleavesbetweenhardcrunchyitemssuchasappleandcarrotpieces. A hard chunky item will also generally relieve the clog if yourChampiongetsblocked.—JulieRodwell
Centrifugal Ejection Juicers operate in much the same way as thecentrifugaljuicerdetailedabove,withoneimportantdifference:thesidesofthecentrifugal ejection juicer strainer basket are slanted, allowing it to be “selfcleaning.”Simplyput,thistypeofjuicerexpelspulpasitjuices,usuallyintoacollection bin or basket that can be linedwith a plastic bag for easy cleanup.Bothtypesofcentrifugaljuicersaregoodforjuicingmostfruitsandvegetables,and the small size and ease of operation of many centrifugal ejection juicersmakethemidealforolderindividualsorthosewithlimitedphysicalcapabilities.Example:L’EquipJuicer.MasticatingJuicers combine threeoperations intoone.They firstgrate the
produce, thenmasticateor “chew” thepulp to furtherbreak itdown, and thenmechanicallypressorsqueeze thepulp toextract the juice.Masticating juicersdomorethanjustjuice:byusingablankplatetoblockthejuicespout,youcanuse the juicer’s homogenizing function to make, among other items, tomatosauces, rawapplesauce, andnutbutters. Ifyouassembleyour juicerwithoutablankorajuicerscreen,youcanuseittograteortomakeshavedice.Thistypeofjuicerjuicesmosttypesofvegetableswell,withtheexceptionofleafygreens.Because it takesa little strength to feed themachine, this typeof juicer isnotrecommendedforpeoplewithphysicallimitations.Example:ChampionJuicer.
Usingajuicerisrathersimple;fruitsorvegetablesgoinoneendandthejuicecomesoutanother.Pulpisforcedoutaseparatenozzle.
Notalljuicerscanhandlegreens,suchaswheatgrass,well.Twin-gearpressjuicerssuchastheGreenStarshownonthispagearebestforthejob.
Manualpressjuicersusepressuretosqueezejuicefromfruitsandvegetables.This is a two-step process: First the producemust be shredded, and then it isjuiced.Somemoreexpensivejuicersperformbothsteps,butifyouwanttosavemoney, you can shred or grate the produce in a Champion juicer, then put itthroughamanualpress.Pressingcausestheleastoxidationofthejuicemethods,and, because the liquid is strained through cotton or linen bags that can bewashedandreused, itproducespulp-free juice.This typeof juicer juicesfruits(especiallysoftones)betterthantheotherjuicertypes.Example:Norwalk.SingleAugerjuicerscrushtheproduceintothewallsorscreenofthejuicer,
extracting the juice. Because this type runs at a low RPM, there is littleoxidation.Thoughsingleaugermachinesjuicevegetablesaboutaswellastwin-gearjuicers(seebelow),theyarenotaseffectiveatjuicingcarrots.Additionally,it isnot thebestmachine for juicing fruits,and the juicesproduced tend tobequitepulpy(aconditionquicklyremediedbypouring the juice througha juicebag).Example:Samson.
Twin-GearPress juicershave twogears thatwork together topressout thejuicefromproduce.Thegearsfirstshredtheproduce,thensqueezeoutthejuice.Thetwin-gearpressjuicerisbestforjuicingvegetablesbecauseitreliesonthefibrousmaterialof their cellwalls topush thepulpoutof themachine.Twin-gearpressjuicerstendtobemoreexpensivethanothertypes,buttheyhaveonebonus: theycan juicewheatgrass,andsaveyou the troubleofhaving tobuyaseparatewheatgrass juicer.Also, likemasticating juicers, you can use a blankplatetoblockthejuicespouttoproducerawcondimentssuchasapplesauceandnutbutters.This feature isnot availablewith theGreenStar juicer.Examples:GreenStar,GreenLife(anoldermodel).
In recent years, numerous food safety scares have put people on edge.Because a raw food diet doesn’t involvemeat, the chances of your foodmakingyousickaregreatlyreduced.However,itisimportanttonotethat,becauserawfoodpreparationdoesnotinvolvetheheatingthatonewouldotherwisecountontokillharmfulbacteria,extraprecautionsmustbetakentoensurethesafetyofyourfood.Wesuggestthatyoubuyorganicproducewhenever possible, and carefully wash all fruits and vegetables beforeconsuming them (scrubbing vegetables with a vegetable brush is a goodway to make sure you get them extra clean). Always wash your handsbefore preparing food. Most importantly, make sure to clean yourequipment(juicers,blenders,etc.)aftereachuse.
Nowthatyouknowallaboutjuicers,whichtypeshouldyouchoose?Thoughthemainconsiderationshouldbewhattypeofproduceyouplantojuicemost,therearealsospecialconsiderationstokeepinmindwhenbuyingajuicerforaraw food diet.Becausemany recipes require you to run ingredients through ajuicerwithahomogenizingfunction,wesuggestyoubuyeitheramasticatingortwingearpressjuicer.Anyjuiceryoubuywillcomewithextensiveinstructions,buttohelpyouget
acquaintedwiththeinsandoutsofjuicing,we’reincludinginstructionsonhowtouse,clean,andassembleaChampion juicer.This is themostpopularof themasticating juicers—sopopular thatmanyof our chefsmention it byname intheirrecipes.
USINGYOURJUICER
The following are some rules and tips to help you get started, courtesy ofChampionJuicersandtheLivingandRawFoodsMarketplace:Forbestresults,usefresh,crisp,pre-cooledvegetables.Ifyoufindyourselfwithtoomuchfreshproduce to use at once, cut it into pieces small enough to fit in your juicer’schute, then freeze it for later use. Keep in mind that freezing only slows theagingprocess.Forbestflavor,usefrozenproducewithintwotothreemonths.Cleanthevegetablesbeforeyoustart juicing.Evenorganicproduceshould
be washed thoroughly. Root vegetables, such as carrots, should be scrubbedcarefullytoremoveanydirt(plasticmeshpotscrubbersareespeciallygoodforcleaningcarrots).Apple seeds contain some cyanide, so be sure to core apples and remove
seedsbeforejuicing.Do not juice carrot greens, rhubarb greens, or the skins of oranges or
grapefruits,becausetheycontaintoxicsubstances.However,thewhitepithypartof citrus just underneath the skin is very nutritious. To benefit from this pith,gratetheskinofforangesandgrapefruitsinsteadofpeeling.Theleavesofceleryareoftenbitter,soyoumaywishtoremovethembefore
juicing.
CHEF’STIP
Whenyoumakegreenjuice,themachinemaymakealotoffoam.Placethefoaminyourblenderonhighfortwosecondsonly,anditbecomesliquid.—RobertAngell
Theskinsoffruitssuchaskiwiandpapayashouldalsoberemovedpriortojuicing,buttheskinsoflemonsandlimesmaybelefton.Allpits,suchasplumpitsandpeachpits,shouldberemovedbeforejuicing.
However, the seeds of lemons, limes, grapes, andmelonsmay be put throughyourjuicer.Formleafyvegetablesintocompactballsorrollsbeforeinsertingtheminto
thejuicer’sfeedchute.Juicing avocados or bananas produces a purée rather than a juice. We
recommendblendingtheminstead,orbananascanbefrozen.
Thesofterthetextureofafruitorvegetable,thethickerthejuiceproduced.Apricots,peaches,pears,melons, and strawberries are soft-textured fruits.Thejuicethatisextractedfromthesefruitsisverythickandisknownasnectar.Itisbesttocombinethesejuiceswiththinnerjuices,suchascarrotorapple.Beetgreens,parsley,spinach,andwatercressyieldveryrichandthickjuices.
They are very strong-flavored and taste bestwhen combinedwith other fruitsand vegetables. For example, green vegetable juice mixed with carrot juiceprovidesasweetervegetableflavor.Pulpfromthefirst twoor threefruitsorvegetablesfedintothejuicermay
contain moremoisture than normal. Refeed wet pulp to obtain the maximumamountofjuice.Theflavor,color,andconsistencyoffreshjuicewillbedifferentfromthatof
cannedjuices.Ifyoudesireaclearjuice,filteryourjuicethroughlayersofcheeseclothora
nutmilk bag. Thiswill also remove any foam that forms during juicing.Youmayalsostrainthejuicethroughafinemeshstrainer(oftenincludedwhenyoubuyyourjuicer)tofurtherreducepulpandfoam.Servejuicesimmediately,astheflavorandnutrientcontentdecreasesrapidly
whenjuicesarestored.Ifitisnecessarytojuicefruitsandvegetablessometimebeforeusingthem,storethejuiceinanairtightcontainerwithnoextraairspace(youcanaddfilteredwatertotakeuptheextraairspace)or,betteryet,useafoodsavertoremoveallair.Donotstorehomemadejuiceformorethan24hours.To keep juices from discoloring during storage, add a few teaspoons of
lemonjuicebeforestoringthem.
Thejuicerisoneofthemostusefulpiecesofequipmentintherawfoodkitchen.Here,courtesyofChampionJuicer,isanoverviewofhowto
assembleanddisassembleitsjuicer.
AssemblingYourJuicerMakesurethejuicerisunpluggedbeforeyoubegin.Makesuretheshaftisgreasedwitholiveoilorcoconutoil.Donotuseother
liquidoils,butter,orpetroleumjelly.Slidethecutterintotheshaft.About¼inchinto the shaft, the cuttermay stop; turn and jiggle the cutter slightly in eitherdirectionsothattheflatedgeoftheshaftwillmatchtheflatedgeofthecutterhole.Itwillthenslideoneasily.Slide the body over the cutter, holding it in a horizontal position, with the
feederthroatdown.Placethejuicerscreenintotherecessedgroovesandholdit inpositionwith
onehand.Nowslidethejuicerscreenholderoverthescreen.Holdtheedgeofthescreendownforaneasierstart.(Note: thescreenholderwillslideoverthescreenonlyoneway.Theraisedlipindicatesthefrontandtheflatportionisthestarting end.) The screen holder should be level for easier starting. The nylonblankisinsertedinthesamemanner.Oncethescreenholderisoverthescreen,slide theholdercompletely forwarduntil the raised lipmakescontactwith the
body.Pull thebody forwardslightly, so it iscompletelyclearof theprongs in the
hub. Turn the body one notch to the left, counter clock-wise, and match theopeningsinthebackofthebodywiththeprongsonthehub.Slidethebodyallthewaybackandturnittotheleftuntilitstops.Itisnowlockedinpositionforuse.Thejuicerisnowintheproperpositiontojuice.Tohomogenize,replacethe
screenwiththeblank.Addthefunnelwhenfeedingsmallmaterialssuchasberriesandnuts.Never
usethefunnelwhenjuicing.
DisassemblingYourJuicerBeforedisassemblingthejuicer,turnitanddisconnecttheelectriccord.Turnthebodyonenotchtotheright,clock-wise.Jigglethebodyslightlyandremove.The screen, blank, and cutter will slide off easily. However, if the cutter
becomesvacuumlocked,placeasmallscrewdriveratthebackofthecutterandpushitforwardslowly.
Sproutsareastaplefoodtorawfooders,whoextoltheirnutritionalvirtuesasconcentrated natural sources of vitamins, minerals, enzymes, trace elements,aminoacids,andproteins.Notonlythat,butsproutsarecrunchyandflavorful,too.Youcanbuy sprouts atmanygrocery stores andmarkets.But it’s easy togrow your own at home. One benefit of sprouting at home is that you canpreparejustasmuchasyouneed,andthatmeanslesswaste.Onthefollowingpages,ourrawfoodprosofferall theknow-howyou’llneedtogrowplentyofhealthy,delicioussprouts—inalmostnotimeatall.
SPROUTINGATHOME
Growingyourownsproutsathomeisaneasy,threestepprocess:
1. Cleanandsoaktheseeds.2. Rinseandthoroughlydraintheseedsforthesuggestedtime.3. Harvestandstoresprouts.
GETTINGSTARTED
Whenyouthinkofsprouts,whatcomestomind?Formostpeople,it’sthethinalfalfasproutsyou’veprobablyeateninsandwiches.Forothers,it’sthethicker,whitemungbeansproutsfoundinmanysaladbarsandinAsiancuisine.Thoughthesetwoarethemostpopularvarietiesofsprouts,manyhomesproutersliketobranchoutandexperimentwithothertypes,suchasbroccoli,clover,onion,andradish.Theseseedvarietiesareavailableathealthfoodstoresandmanyon-lineseed companies.Many sprout seed suppliers also sell seedmixesmade up of
combinationswhoseflavorscomplementeachother.
Whichshouldyouchoose?It’salluptoyou.Thefollowingisanoverviewofsome popular sprouts and their flavors, courtesy of Ken Kimes of the New
Nativessproutfarm:
AlfalfaisnativetowesternAsiaandtheeasternMediterraneanregion,butisafamiliarfeatureonsupermarketshelveshereaswell.Ithasasweet,clean,andrefreshingtasteandisgreatonsandwichesandinsalads.Arugula (“rocket” in UK and elsewhere) has long been popular in Italian
cuisine.Thoughrelativelynewtothesproutingsceneithasbecomepopularforitsspicyflavorandnutritionalvalue.ArugulasproutshavebeenshowntobeaveryrichsourceofironaswellasvitaminAandC.
CHEF’STIP
Nutsandseedsareeasierforyourbodytodigestandassimilateaftertheyaresoakedandsprouted.Theoil(fat)contentisreduced,assomeoftheoilisreleasedintothesoakwater,andsomemoreisusedupintheprocessofsprouting.—Rhio
Broccoligrowsquicklyandproducesasproutwithamildlyspicyflavorandafresh crisp texture. It is amember of the brassica family,which also includesbrusselssprouts,cabbage,cauliflower,kale,mustard,rutabaga,andspinach,allofwhichcanbesprouted.Thesehavesimilarflavors,withaspicymustardtone.Fennel sprouts provide the wonderful licorice flavor in mixes and have
recentlygrowninpopularity.Fenugreek is familiar in Middle Eastern cuisine. As a sprout, it adds
significantnutritionaswellasapungentflavor.Lentilshaveanexcellentflavor,andarefastandeasytosprout.Mustard sprouts have a spicy flavor and therefore have some warming
qualities.Olderrootswillhaveaslightlybluehue;thisismustard,notmold.Radish sprouts are good and spicy, and are similar to mustard in their
warmingqualities.Redclover isnativetoAsia,Europe,andNorthAmerica.Subtledifferences
distinguishcloverfromalfalfa.Redcloverisnotassweetasalfalfaandgrowsinalightershadeofgreen.
ChoosingaMethodThereareseveralwaystosproutseedsandeachmethodusesadifferenttool.Themostcommontoolsarebags,jars,trays,andtubes.Here’sabriefdescriptionofeachmethod.Bags.Sproutingbagsaremadefromhempornylonmesh.Thefineweaveof
thefabricmeansthatyoucanusethebagtosproutseedsofanysize;thebag’sporousnaturemakesdrainageeasyaswell—infact,allyouhavetodoishangthebagoverthesinkafterrinsing,andthefabricdoestherest.However,sincethe fabric dries out easily, you may find that you have to rinse more often.Sproutingbagsfoldupeasilyandaregreatfortravel,andyoucanalsousethemto growmicrogreens andmake seed and nut cheeses, making this one of themostversatilepiecesofsproutingequipmentavailable.Jars.Ifyouwanttosproutseedswithoutbuyingalotofequipmentupfront,
we suggestyouuse the jarmethod.Whenwesay jar,wemean just that—anyglassMasonorBalljaryouhavearoundthehouse.Tokeeptheseedsinthejarasyourinseanddrain,secureafinemeshscreen(nylonscreenworksbestandiseasiest toclean,butcheeseclothworkswell, too)over theopening,eitherwiththescrew-onringthatcomeswithmostjarsorwithathickrubberband.Somesproutseedpurveyorsalsosellready-mademeshlidsthatscrewontothelargeglassjars.Oldpantyhoseservewell,too!
JarLids.Canningjarsusuallycomewithflatmetallidsandscrewrings.Ball,acommonmanufacturerofcanningsupplies,alsomakes2sizesofwhiteplasticlidswhich are easier to use andwon’t rust.Oneor other size fits virtually allmakesofcanningjars.Trays. Tray sprouters are made of plastic, with plastic mesh bottoms and
covers.All thatmeshmakesdrainingwitha traysprouterfairlyeasy,althoughnotaslowmaintenanceasasproutingbag.Becausetraysproutersarestackable,theyaregreat ifyouwant togrowa lotof sprouts,ora fewdifferentcropsatonce.Youcanalsousethistypeofsproutertoexperimentwithgrowinggreensandgrasseswithoutsoil.Tubes.Thetubemethodallowsforaircirculationandeasydrainingbecause
there is a screened lid on either end.Most tube sets come in kitswith a clearplastic tube and screw-on lidswithmesh in three different sizes. These allowyoutochoosethelargestmeshpossiblewithoutlettingyourseedsslipout.
We recommend the jarmethod if you’re just startingout, because it is thesimplest.Weprovidedirectionsforthatmethodbelow;however,therinsinganddrainingcycleisthesameforalltypesofsprouters.
SEEDPREPARATION
Nomatterwhattypeofseedyoudecidetosprout,it’sagoodideatorinsethembefore soaking. Because we recommend purchasing organic seeds, rinsingsimplywashesoffanydustthatmayhavecollectedonthem.Next, cull your seeds before continuingwith the sprouting process. Culling
seedsiseasy:Sortthroughthemtoremoveforeignobjectssuchaspebbles,plant
parts,orweedseeds.Ifyouspreadyourseedsoutonyourtableorcountertop,itisquickandeasytoseewhatdoesn’tbelong.
SoakingDry seeds are dormant, so youmust soak them to “wake them up.” You canneverusetoomuchwaterforsoaking,butdifferentvarietiesofseedsdoabsorbdifferentamountsofwater.Asarule,wesuggestusing2to3partswatertoonepart seeds.Andkeep inmind that raw fooders suggestusing filteredor springwater.Makesuretomixyourseedsaroundeveryonceinawhile,sothattheyallgetenoughwater.Though you can never use toomuch water when soaking your seeds, it is
possible to soak them for too long. That’s why it’s important to follow thesupplier’s instructions.Most seeds shouldbe soaked foranaverageof8 to12hours; some requiremore,others less.Afteryour seedshave soaked, runyourfingertipsoveranyseedsfloatingonthesurfacetoseeiftheywillsink.Iftheydon’t,skimthemoffandthrowthemaway.Drainoffthewater.Therestofyourcropisnowreadyforsprouting;justpourtheseedsintoyoursproutingjarandcoveritwiththestrainingmesh.
CHOOSINGASPROUTINGLOCATION
Becausegrowingsproutsissoeasy,yoursproutingjarwillspendalotof timejust sitting around. Where should you put it? The most important factor toconsiderwhenchoosingasproutinglocationisaircirculation.Sproutsneedaircirculationtogrow.Wesuggestyoukeepyoursprouternearthesinktofacilitatedraining.Acommonmisconceptionisthatsproutsneedtobekeptoutoflight.Infact,
incandescent light or diffuse sunlight will not hurt them. However, becausesprouts do not have leaves, they do not undergo photosynthesis. So it isimportantnottoputthemindirectsunlight—sproutsgenerateheatastheygrow,andtheextraheatfromthesuncouldcontributetospoiling.Lighthelpspreventmoldaslongasitisnotdirectlight.Thewarmeryoursproutsarekept,thefastertheywillgrow—butmustberinsedmoreoftentopreventspoilage.
RINSINGANDDRAINING
Like anyplant, sproutsneed tobewatered.Because theydonot grow in soil,wateringonceadayisn’tenough—there’snothingtoholdthewaterin.Soyour
sprouts need to be rinsed twoor three times a day.This gives them thewatertheyneedtogrow.Tapwaterisfineforthis.
Herearesomesuggestionsforrinsing:
Usecoolwater(60°Fto70°F).Use high pressure water whenever possible; this keeps the sprouts fromclumpingtogetherandensuresthattheyallgetadrink.Usea lot ofwater.Lesswatermightmake for easierdraining, but itwillresultinalesshealthycrop.
When using a sprouting jar, fill it with water, then turn it over and drain.That’sallyouhavetodo.Easyasitis,however,youmustbecarefultodrainoffasmuchwateraspossible.Thisextraeffortisimportant—ifyoursproutssitinwater, they could spoil. So,make sure to spend a little extra time shaking thewateroutof the jarand,betweenrinsings,store itata45-degreeangle,screensidedown.Thiswillhelpanyexcesswaterdrainoutofthejar.
HARVESTING
Asyour sproutsgrow, theywillbegin to fill the jar andgrow“tails.”Howdoyouknowwhenyoursproutsarereadytoharvest?Thebestadviceistofollowtheseedsupplier’sinstructions.Differenttypesofsproutstakedifferentamountsoftimetogrow,butifyouhavebeenfollowingtheinstructionsthatcamewithyourseeds,youcanbeconfidentthatyou’reharvestingthemattherighttime.Whenharvestingyour sprouts, youneed todecidewhetheryouwant tode-
hullthem.Hulls(seedcasings)areedibleandareactuallyagoodsourceoffiber,butsomepeoplechoosetogetridofthemforaestheticortexturalreasons.The
onlysproutsthatitisessentialtode-hullarethoseofbrassicas,suchasbroccoliand radish, because they shed thick hulls that retain moisture, and moisturecausesstoredsproutstospoilmorequickly.Tode-hullyoursprouts,pourthemintoabowlofcoolwaterandswirlthem
aroundwithyourfingers,breakingupanyclumps.Thehullswillbegintofloatto the surface. Keep moving them around for a minute or so, or until yoursproutsarehull-freeenoughforyou.Thensimplyreachintothebowlandpulloutthesprouts,ahandfulatatime,leavingthehullsfloatinginthebowl(somepeopleliketoskimthehullsoffthetopofthewaterfirst,andyoushouldtrythatifyoulike).Givethesproutsonelastrinseanddrain,andletthemdryfor8to12hoursorrunthemthroughasaladspinnerbeforestoring.
STORAGE
Sprouts shouldbe stored in the refrigerator.Airtight containers such asplasticbagsorglassandplasticcontainersareideal.It’sunnecessarytoletyoursprouts“breathe”atthispoint,astheaircirculationwilldrythemout.However,ifyouarestoringthemslightlywet,pokesomeholesinthebagtoletthemdryabit,then switch them to an airtight container later. Remember that you should letyoursproutsdryasmuchaspossiblebeforestoring.Sproutsstoredwetwillspoilmorequickly.Ifproperlystored,yoursproutsshouldstaycrispanddeliciousfor7to10days,dependingonthetypeofsproutsyouhave.
SPROUTERCARE
No matter what kind of sprouter you use, it’s important to keep it clean bywashing and disinfecting it regularly. To clean your sprouter, disassemble andwashitthoroughlywithsoapandwaterorinthetoprackofthedishwasheraftereach use. Youmight find that a few sprouts have become stuck in themesh;simply use a paper clip or toothpick to dislodge them. After every few uses,disinfectyoursprouterbysoakingitfor10to20minutesinaweakbleachandwater solution (1 tablespoon bleach per pint of water), then scrubbing itthoroughly.Makesuretorinseitverywell—youdon’twantthebleachonyoursprouts.
GREENING
Sprouts,ifgrownlongenoughandintherightconditions,willstarttogrowintoplants with leaves. The major difference between sprouts and greens is thatsproutsareeatenrootsandall,whereaswegenerallydiscardtherootsofgreensand harvest and eat only the leaves.Also, greens are generally grown in soil.Populargreensincludesunflower,buckwheat,andpea—andwiththerightmixofseeds,youcanevengrowyourownmesclunsaladgreens.Two types of seeds are appropriate for growing greens. The first, called
microgreens,comefromtinyseedssuchasarugula,alfalfa,broccoli,andclover.Manymicrogreen seedsaremucilaginous,meaning theyholdwaterwithin theseedcasing.Thissavesyouthestepofhavingtosoakorpre-sproutthembeforeplanting.Thesecond type, traditionalgreens, generallyneed tobe soakedandpre-sprouted,usingthemethodabove.Thefollowingisaneasymethodforgrowinggreensandmicrogreens.Aswith
sprouts,differenttypesofgreensmayrequiredifferentsteps,sobesuretofollowtheinstructionsthatcomewithyourseeds.
Buckwheatseedsareamongthemostpopularforgreening.
ChoosingaMediumFirst,youmustdecideonagrowingmedium.Mostgreensaregrownintrayswithsoil,butmicrogreensmaybegrownonthesurfaceofadampenedsproutingbag,kitchentowelorpapernapkin—unbleachedifpossible.Whenusingatray,makesurethatthereareholesinthebottomtofacilitatedrainage—otherwise,you’lldrowntheseeds.On-lineseedpurveyors,suchastheSproutpeople(www.sproutpeople.com),sellsuitabletrays,andyoucanalsofindthematyourlocalgardencenter.Whensettingupyourgrowingarea,besuretoputadriptray(or,inthecaseofmicrogreensgrownonasproutingbag,a
plate)underyourtraytoavoidmakingamess.
Pre-SproutingPre-sprout the seeds, if necessary (information aboutwhether or not the seedsyou’ve chosen need to be pre-sprouted will be included in any instructionspackedwiththeseeds).Mostseedsneedtobesoakedandpre-sprouteduntiltheygrowa root of about⅛-to¼-inch long.Todo this, follow the instructions forsprouting. Once the seeds are pre-sprouted, spread them evenly over themoistened plantingmedium and cover the tray. For a cover, you could use aninvertedtrayofthesametypeasyourplantingtray,oranycoverwithholesthatwillallowforproperaircirculation.Storeyourcoveredtrayinlowlightatroomtemperature.Waterlightlyevery
dayortwountilthegreensare2to3incheslong(fortraditionalgreens)orjustuntilthegreensgrowleaves(formicrogreens).Once the greens reach the appropriate length, you’ll probably notice that
they’reyellow—notgreen.Thatmeansit’stimetoexposethemtosun:Uncoverthetrayandmoveittoawell-litlocation.Directsunlightisnotnecessary,butifyoudouseit,remembertogiveyourgreensenoughwatertocompensate.Inafewdays, your greenswill be green, grown, and ready to eat.Toharvest, usescissors to cut them off above soil level. Store them in the refrigerator in aplasticbagorairtightcontainer.
GRASSES
Likegreens,grasseshaveahighnutritionalvalue,andmanycanbejuicedandconsumedalongwithyourfavoritevegetableandfruitjuices.The grasses used for juicing are similar to the ones that grow in your
backyard.Youmayhaveseen trays fullofwheatgrass, looking likeminiaturelawns, at health food stores and juice bars.Althoughwheat grass is themostpopulargrassforjuicing,thereareothergrassesthatarepowerfullynutritiousinjuiceformaswell.Thebestpartis,theyareallequallyeasytogrow;onceyouknowhowtogrowone,youcanbranchoutandtrywhicheveryoulike.Tohelpyoudecidewhichtotry, thefollowingisadescriptionof thedifferent typesofcerealgrasses,courtesyofGilFrishmanoftheSproutpeople:WheatGrass.Themost popular of the cereal grasses. When juiced, it has a slightly sweet yetintenseflavor,whichmaytakesomegettingusedto,butstickwithit.Youmight
wanttomixwheatgrassjuice(oranyothergrassjuice)withotherjuicessuchasappleorcarrottomakeatastierjuicewithallthesamenutritionalbenefits.Note:Eventhosewithwheatsensitivitiescanusuallytoleratewheatinitsgrassstage.
BarleyGrass. A broad blade grass with a lighter green color than wheat,barley grass is consumed bymany people in capsule form. The juice ismorepotent than the powder,which is true of all fresh foods. The juice has a veryintenseflavor,soweadvisemixingitwithothergrasses,suchaswheatgrass,tocomeupwithyourtastiestjuice.RyeGrass.Ryeproducesa red tingedbladeofgrass. Ithasmuch thesame
flavor aswheat grass, and is just as nutritious, but youmightwant to try ryeinsteadifyoufeellikegrowingsomethingfestive.SpeltGrass.Speltalsohasflavorandnutritionalbenefitssimilartothoseof
wheat grass, and is recommended for thosewithwheat allergieswhowant toenjoythebenefitsofgrassjuices.
Themethodforgrowingallofthesegrassesisthesame,anditisquitesimilarto the method for growing greens. Fill a tray, with perforations for waterdrainage,withsoil,moistenthesoil,andspreadtheseedsoverthesoil.Thereisno need to pre-sprout grass seeds.Cover the traywith another perforated traythat allows for air circulation, and water often enough to keep the soil moist(aboutevery1to2days).Oncethegrassisabout1or2incheshigh,uncoveritto allow the blades to get green. Youmay use direct or indirect sunlight, butremembertowatermoreoftenifusingdirectsunlight.Afterabout9or10days,thegrasscanbeharvested.Cut the grass just above soil level, using scissors or a knife. The blades of
grasswillkeepforuptoaweekintherefrigerator;however,toobtainmaximumnutritionalbenefits, it is generally recommended to juice andconsumegrassesimmediatelyafterharvesting.
Drying food to use later is as old as humanity. If food is dried at lowtemperatures—118°F or lower and preferably not above 105°F—the livingenzymesarenotdenaturedandthefoodremainsraw.Therearethreewaystodehydratefood.Youcan:
Hangittodryinyourkitchen—thisworksforherbsandleavessuchasbayleaves;Place it in the hot sun outside—thisworks fine as long as you can keepbugsandcrittersoff;oryoucanUseanelectricdehydrator.
USINGANELECTRICDEHYDRATOR.
Thefirsttwooptionsfordryingyourfood—hangingitinyourkitchenorplacingit in thesun—have limitedcapabilities.Youcannothangsomefoods todry inyour home, as they will often simply fall apart—at best—or start a giantinfestationofbugsandotherpests.Anddryingyourfoodinthesunworkswellindeed, when there is sun. Outside factors such as the weather can be a realobstacle,andsincemany rawrecipes requireyou todry the food thatyoueat,youmaywanttothinkaboutinvestinginadehydrator.
DehydratorsTherearemanytypesofdehydrators,andmostprovidenotjustheatbutafantofacilitatemoreevendrying.Apopularbrandamong rawfooders isExcalibur,®whose3926model is large,withnine trays, enough for a family-sizebatchoffood.Therearefourbasiccomponentstoadehydrator—theovenitself,theplastic
rigidtrays,theflexiblepolyscreentrayinserts,andtheTeflex™trayinsertlinersor sheets. The shelves and polyscreen inserts can be removed to facilitatecleaning and to dry larger foods—such as cakes and pies—that require moreclearance and space. Dehydrators are incredibly simple to use, and everyExcalibur comeswith a freehow-tobooklet, offering tipson its assembly anduse.
UsingYourDehydratorUnlikeovens,dehydratorsuseverylowheat,anditcantakehours—andsometimesdays—todryyourfoodtoapointwhereitcanbeeaten,orsafelystoredaway.Itisagoodideatocheckyourfoodperiodically,especiallyinthebeginningasyou’relearningtouseyourmachine.
In general,most foods are bestwhen flipped at some point during the dryingprocess. Some, such as fruit, can be turned by hand, but crackers and otherproductsthatstartwithwetbatterordoughneedmorecare.Aquickwaytodothis is to place another polyscreen tray insert on topof the food, then anotherrack,andthenturnoverthis“sandwich”carefullyusingbothhands.Removetherack that’s now on top, then the polyscreen tray insert, then gently peel theTeflex sheet off of the semi-dry batter. Score the dough into the shapes you
desire with a spatula or knife, and dry it for another 12 to 24 hours until itbecomescrisporchewy,accordingtoyourpreference.
DehydratorHeatSettings.Whilerawfoodersagreeinprinciplethatthegoalis to not heat food beyond where enzymes will be denatured, in practice theopinions about correct heat settings for your dehydrator (or for any heatingsystemyouuse)areasvariedasthechefsinthisbook.Theusualpointofviewisthatanythingabove115°Fahrenheitistoowarmfortheenzymes.However,alarge,thicktrayofrawdough,forexample,willtakealongtimetoheatthroughwhenthetemperatureis lessthan115°,and, inthemeantime,moldorbacteriacandevelop in itscenterbecauseof thewarm,wetmaterial.NewcontributingchefMaryRydman,theauthorofRawandRadiant:SimpleRawRecipesfortheBusyLifestyle,investigatedthisissueindepthwiththeExcalibur®.Shesays:
The temperature debate—Low temperature dehydrating warms and dries food withoutdestroying all enzymes, although some are still destroyed. Common knowledge is thatenzymes are destroyed at temperatures above 118 degrees. That is coming into question,however, as the research that temperaturewas basedon is an outsidewater temperature of118,notthesurroundingairtemperature.Whatmattersiswhattemperaturethefoodreaches,notwhattheairtemperatureis.Themainproblemistherehasbeennorealresearchdoneonthissubjectandnoonereallyknowsatwhatoutsideairtemperaturethefoodenzymeswillbedestroyed.Recent research by theExcaliburDehydratorCompany found that a higher thanusualtemperaturetostartwillspeeddryingtimeandlessenthechanceofmoldandbacterialgrowth(thelongerafoodisexposedtowarmth,themorepotentialforbacteriatogrow),withno threat to enzyme health. The high water content of the food will keep it from actuallyreachingtheinitialdryingtemperature,soenzymesarenotindanger,aslongasyourememberto turn it down after the designated time. For a more complete explanation see GabrielCousen’s book The Secrets of Rainbow Green LiveFood Cuisine. The Excalibur companyrecommendsusingastartingtemperatureof145degreesfor2hours,dependingonthewatercontentofthefood(verylowwatercontentfoods,suchasbananas,perhapsshouldstayatthattemperature less time), thenloweringtodesiredtemperaturefor thedurationofdryingtime.ThisisonlyrecommendedfortheExcaliburdehydratorsandnototherbrands,becauseoftheExcaliburfansystemandprecisetemperaturecontrol.
Maryofferssomeothertipsaboutdehydrating:
Flavorsgetmoreconcentratedinthedryingprocess,sobecarefulwhenaddingsaltorotherflavors—youmayendupwithatoosaltyorstrongtastingfinishedproduct.Ittakesabitofexperimenting to find out what works for you to get the best end result. The wet mixtureshouldtastenotquitesaltyandspicyenoughtoyou.
Turningover—Crackers,cookies,etc.startedoutontheTeflexsheetsshouldbeturnedoverandplacedonthescreenswhentheyaredryenoughtoholdtogether.Thiswillspeeddryingandmakethedryingmoreeven.
Watercontent—The lesswateryouprocessyourcrackersandcookieswith the less time itwill take to dehydrate them. That means more energy saved and less time for mold andbacteriatogrowinthewarmair.Thatwillmeanmorestoppingthefoodprocessortoscrapedownthesides,butitwillbeworththeextraeffort.
DehydratingDosandDon’tsAswithanypieceofkitchenequipment,therearesomeimportantconsiderationstokeepinmindtoensurethatyourdehydratorisusedcorrectly.Afulllistoftheseisavailablefromthemanufacturer,andwilllikelybefoundintheinstructionmanualthatcomeswithyourmachine.Wehavecompiledourownlistofdehydratingdosanddon’ts,basedonourchefs’experienceswithdryingrawfoods.
DO
Useyourdehydratorforwarmingsoupsandstuffedvegetables;formakingcrackers, sprouted breads, trail mixes, fruit leathers, sliced dried fruit,scones,andraw“cookies.”Makeyourbatterwetbutnotrunny,andcoveritwithaTeflexsheet,usingarollingpintospreaditoutevenly.Rememberthatseasoningswillbetwiceasstrongafterdrying.Rememberthatthethicknessofcrackersandotherdough-basedfoodswillbeabouthalfafterdrying—ifyoumakethemtoothin,yourcrackerswillbelacyandbrittle.Make them too thickandyou’llbreaka toothbiting intothem.Dry products thoroughly, allowing them to cool at room temperature andstoringtheminanairtightcontainersuchasaglassjarwithascrew-onlid.Ifyourfruitsaresoftandmoistoryourcrackersnotquitecrunchy,theywillquicklydevelopmold.Rotate the traysfromtop tobottomwhenyouflipyourcrackersorchecktheoven—thetopDOESgetthemostheatdespitethefan.Storethesparetraysandpolyscreentrayinsertsintheovenwhileinuse—theyarenotharmed.Clean your machine with warm water from time to time, especially thebottomwherecrumbsmaygatherandattractpests.Grainmothslovetolayeggsinthedehydratorifit’snotkeptclean.Rememberthatyourleadtimefordehydratedfoodmaybeasmuchasfivedays—three for sprouting the ingredients, and two for preparing, flippinganddryingyourfood.
DON’T
Beafraidtoexperiment.Inhalewhencheckingabatchofdryingjalapeñosorhabaneras.Storeunusedtraysontop,wheretheycanaccidentallygetbumpedandre-
setthethermostat.
Thedehydratorisagreatpieceofequipmenttoown,anyrawchefwilltellyou.Startsimplyasyoulearntouseyournewmachine,withsomeseasonedsnacksor fruit. Pretty soon you’ll be dehydrating whole cakes, and scrumptious raw“cookies”tosharewithallyourfriends.Togetyoustarted,herearesomemoretipsaboutdehydratingfoodfromourexperiencedrawchefs.
TodryTeflexsheets,plastictrays,andmilkbags,purchaseoneofthelittlecircular foldingdrying racksmade for camping.Theyhave a coat-hangertypehookandeightfoldingarmswith tinyclothespegson theend.Theycan be hung over the sink to let things drip overnight. At a class onsustainability,oneofourchefsmetsomeonewhoisstillusinga10-yearoldbaggie,sonowshewashesherZiplocsandhangsthemupthere,too.
Finding space for raw tools can be a problem in a tiny kitchen. Wediscovered that our Excalibur dehydrator fits perfectly inside the ovencavityofourrange.Therangedoorandovenrackshavebeenconsignedtostorageandthedehydratorissuperconvenient.
At first, we couldn’t figure out where to store the dehydrator racks andplastictrays.Insidethedehydratorworksfine(duh!)becauseevenifsomeshelves are in use, the heat is too low to harm the empty racks, unlike aconventionaloven.
Never leave your dehydrator teflex sheets stacked wet. An easy dryingmethodistoputthembackintheemptydehydratorandturnitonhighfor15minutes togetperfectlydriedsheets. If thedehydrator isfull, thendryeachsheetwithatowel.
What do you dowith pulp after you’ve strained juice or soup? I like tomakepulpintolittleburgershapes,dehydratethemoutinthesunforadayor two and eat them with the next day’s soup! If you don’t have thesunshine,youcanalwaysuseadehydrator,anairingcupboard,thetopofaradiator, or an oven on its lowest setting with the door open. Also, tryaddingsoakedmincednuts,andmakingloavesoutofthem,dehydratinginthesameway,butonlyuntilstillmoistinside.
Onceyouhavetherighttoolsandingredients,you’rewellonyourwaytowardpreparing appealing and delicious raw food dishes. Themissing elements areknow-howandimagination.In this chapter, our chefs offer their expert advice on raw food preparation,
and share some simple techniques that will spark your creativity. To get youstarted,here is someadvice fromVictoriaBoutenkoabouthow tocreate tastyrawmealsthatwillmakeyourmouthwaterandsatisfyyourpalate.
THEBALANCEOFFIVETASTES
(adaptedfrom12StepstoRawFoodbyVictoriaBoutenko)Canrawfoodbeastastyascookedfood?Absolutely!Wehavelearnedhowtopreparedeliciousrawfood, and our family has been successfully teaching secrets of raw gourmetdishes to hundreds ofmen andwomen of different ages. During the last fewyears,we have simply stopped telling people that our food is rawunless theyask.Thereisoneprincipaldifferencebetweencookingamealandpreparinglive
food.Inthecookeddishes,sugarisalwayssugar,flourisalwaysflour,andsaltisalwayssalt.Intherawworld,notwolemonsarealike.Oneisbiggerandhasmorejuice;anotherhasthickskinandismoresour.Youcouldpreparethesamerecipe,measurecarefully,followeverystep,andstillitwouldturnoutdifferenteach timebecauseof thevariables inherent in live food.Cookedcorn, cookedzucchini, cookedpeas, andother cookedvegetables taste almost the sameandrequireaddedoilandsaltat the least.Rawcorn,zucchini,peas,andotherrawvegetablesallhavetheirownuniqueflavorsthatareimpossibletoconfuse.
INVENTINGNEWRECIPES
InventingNewRecipes
Beingcreativeissoimportantwhenyoupreparemeals,anditisalsolotsoffun!Afteryoulearnthebasicsbyfollowingtherecipesinthisbook,itwillbetimetoinventsomeofyourown.Justtaketheplungeandexperiment!
Herearesometipstogetyoustarted:
Usethefreshest,ripestorganicproduceavailable.Try to use raw foods to mock/imitate your favorite cooked foodrecipes.Tryfoodsyouhaven’tusedbefore.Experiment with equipment, such as a food processor, blender, andjuicer.Acoffeegrindercanalsodointerestingthingstonutsandseeds,likemakingafineflouroutofthem.Experimentwithusingallthefoodleftinyourhousebeforeheadingtothe store. Setting this restriction often encourages you to be morecreativewiththefoodsthatyouhave,anditwillalsosaveyoumoney.Go inwardandmeditateuponwhatyourbodywants toeat.Feel theflavors, thetexture, thescents,andtheenergy,andyouwillcreate inyourmindnewkindsoffeasts!Thisworksespeciallywellwhenyouareveryhungryorfasting.Look at the recipes others have created (www.rawfoods.com, forinstance, which offers thousands of raw recipes) and adapt them toyourowntaste.Givethematwistofyourownstyle.—JinjeeandStormTalifero
When we prepare a raw dish, we use recipes only as ideas, as generalguidelines, or just for the ingredients. Thenwe adjust the final flavor using amethodoffivetastes.Therearethousandsofdifferenttastesinnaturalfood,butwhenwebalancethefivemajorones,thefoodissodeliciousthateveryonesays,“Wow!” These five tastes are: sweet, sour, salty, spicy, and bitter.When you
learn to balance the five tastes, you will make delicious food.When all fivegroupsoftastebudsonyourtongueareexcited,youtoowillsay,“Wow!”Whenyouattempttoun-cookadeliciousmeal,makesurethatallfivetastes
arepresentinthefinalflavorandthatnotoneismissing.Eachofthefivetastesdoesn’thavetobestrong,butjustenoughforaparticulardish.Forexample,thestrongesttastesinagardenburgershouldbesweet,spicy,andsaltywithonlyatouchof sourandbitter,butall fiveneed tobepresent.Otherwise, thegardenburgerwilltastebland.Afterseveralmonthsofeatingrawfood,youwillstarttonoticethatmoreand
moreoftenyouprefertoeatwholefoodratherthanprepared.Infact,allwholefoods, if they are ripe, already naturally have the most balanced bouquet offlavors.However,thetasteofnaturalfoodissodelicatethatunfortunately,aftermany years of consuming cooked food packedwith chemicals, our taste budscannolongerenjoynaturalflavors.Thatiswhyweneedatransitiontime.Thefollowingisalistofsuggestedingredientsforthefivetastegroups.This
is only a fraction of what is available on planet Earth. Many plants possessdifferentflavorsbuthaveoneortwothataremoredominant.Youhavetoapplycommonsenseandnotaddvanillatothesouporgarlictothecandy.Pleasebecreative:thesearejustideasforyou.
FORSOURTASTEADD:
applecidervinegarcranberrieslemongrasslemonsnutorseedyogurtrejuvelacrhubarbsorrelsourgrass
FORSWEETTASTE,ADD:
applejuicedryfruitsuchasfigs,dates,prunes,raisinsfreshfruitssuchasripebanana,mango,peach,pearfreshstevialeavesorangejuicerawhoney
FORSPICYTASTE,ADD:
cayennepeppergarlicleavesorclovesgingerherbs,freshordry,suchasbasil,dill,cilantro,rosemary,orpeppermintspicessuchascinnamon,nutmeg,orvanillahorseradishmustardgreensorseedsonionleavesorbulbsradishseaweedwasabi
FORSALTYTASTEADD:
celerycilantro,dill,parsleyseavegetablessuchasdulse,kelp,nori,aramé,orCelticseasalt
FORBITTERTASTE,ADD:
celerytopsdandelionleaves
endivegarliconionparsleypoultryseasoningsage
TipsonPresentation
Your raw dishes should not only taste, but look delicious. As always,presentationisimportantbecauseitmakesdeliciousfoodevenmoreappealing.HerearesomeofchefJinjeeTalifero’sfavoritewaystogarnishfood.
Placefruitand/orvegetableslicesaroundtheedgesoftheplateinacircle.
Create an artistic flourish or arrangement of garnishing using colors andshapes.
Placethefoodonabedofredorgreenleaflettuce.
Cutgarnishesintoprettyorinterestingshapes.
Banana slices, kiwi slices, strawberries, strawberry slices, dried coconutsprinkles,andalmondsmaketheprettiestgarnishesforfruitdishes.
Red onion rings, lettuce, carrot slices, thin curly carrot strips, differentcolored bell peppers, cucumber slices, different colored cabbage cut incurly strips, jicamawedges, and asparagus topsmake nice garnishing forvegetabledishes.
Asageneralrule,reviewyourarrayofingredientsbeforeyoudecidewhichtoreserveforgarnish.Forinstance, ifarecipecallsforwalnuthalves,setasidethenicestlooking7or8fordecoration.
Aboveall,becreative!Havefunandexperimentwithnewwaystopresentthefoodsyoulovetoeat.
TIPSONINGREDIENTS
The ingredients you will use in your delicious raw recipes range from theordinary to the exotic. As you learn to experiment with their natural flavors,somequestionsareboundtoarise.WhatisthebestwaytoopenaThaicoconut?Howcanyoukeepyourguacamolefresh?Toanswertheseandotherquestions,readon.Ourexperiencedchefsofferyoutheirinsidertipshereonhowtomakethemostofnature’singredients.
AvocadosWhencuttinganavocado,firstremovethehardstem.Otherwise,itmayendupinyourrecipe.—MattAmsden
Ifyou’remakingguacamoleafewhoursinadvance,addthejuiceofalemontotheingredientsbeforeblendingandplacetheavocadopits inthemiddleoftheguacamole.Though itmay justbeanoldwives’ tale, somesay theaddedpitswillkeepitfresher.—Shazzie
Buysomebusinesscardstockandmakeyourselfsomeofthesecardsforeatingout:
IEATONLYRAW,UNCOOKEDFOODS.
Iwouldlikeasaladorvegetableplatewithonlyfreshuncookeditemssuchasarugula•avocado•beets•bellpeppers•bokchoy•broccoli•cabbage•carrots•cauliflower•celery•chard•cilantro•cucumber•kale•lettuce•mushrooms•onion•parsley•radish•scallions•spinach•sprouts•tomato•zucchini
THANKYOUFORYOURCREATIVEEFFORTS!
—JonathanWeber
Tomakethemostofyouravocadoswhenmakingguacamole,purée2stalksofcelerywith2tablespoonsofoliveoilinafoodprocessorforeveryavocadoyouwillbeusing.Mixitalltogetherwithseasonings.Itwillbesogreenandcreamy,noonewillsuspectthatit’snotallavocado.It’salsoagreatwaytogetkidstoeatcelery.—ElainaLove
CeleryCutceleryinto1-inchpiecessothatyoudon’tendupwithlongstringsthatwillgetstuckinyourteeth.—Rhio
Useacelerystalkasyourspatulatokeepthingsmovingintheblender.—ElainaLove
AboutSaltSalt is vital to the body’s functioning, and needs to be replaced every daythroughfoodsorcondiments.Somechefsandnutritionists, rawandotherwise,believe that a healthy human diet requires no added salt. They point to highblood pressure and other ailments being triggered by too much salt. But asanyone who has climbed a mountain on a hot day knows, it’s possible toexperience very unpleasant side effects from too little salt—leg cramps,hyperventilation and exhaustion. So where’s the happy medium? Celery,cilantro,dill, and seavegetablesprovidenatural sourcesof salt. Ifyoudoaddsalt,makesureit’spureandclean,notchemicallyprocessed.That’swhyyou’llseereferencestoCelticseasaltinsomanyrecipes.Namashoyuorrawtamariare also good sources of salty flavor. So, like you always should, taste beforeyoushake,andremembernottoover-saltfoodthat’stobedehydrated.If,inyouropinion,arecipeseemstocallfortoomuchsalt,addgraduallyandtasteasyougo.Ifindoubt,leaveitout.
CelticSeaSaltRaw food chefs useCeltic sea salt because it dissolves inwater. It can breakdown and dissolve in your system, unlike normal table salt, which should beavoidedatallcosts!Likehoney,Celticseasaltisveryhealthful,aslongasitisusedinmoderation.Otherwise,itcanbedamaging.—Jinjee Talifero A note about over-sprouting: For sunflower pâtés, aftersoaking,allowthesunflowerseedstositoutonthecounterfor2to4hours,butno longer. If the seeds sprout formore than4hours, the resultwillbeabittertastingpâté.Youwillnotseea“tail”atthisstage.
Aftersprouting,rinsethoroughly,removingasmanyaspossibleofthefineinnerhusksthatfloattothesurface.Drainwell.Thesunflowerseedsarenowreadytouseintherecipe.Ifyouarenotabletomaketherecipeatthistime,refrigeratetheseedsuntilyouareready.
GarlicIfyouareblendinggarlicinaVitaMixblender,itisnotnecessarytocompletelyremove it from its papery husk. This husk is safe to eat and this powerfulmachinewillblendthehuskcompletely.—MattAmsden
Topeelacloveofgarlic,placeitundertheflatsideofaknifebladeandstrikeitcarefullywiththesideofyourhand.—MattAmsden
Whenblendingfreshginger,peelingitfirstwilldecreaseitsbitterness.—MattAmsden
LettuceWilted lettuce? Revive it bywrapping it in a wet towel and placing it in therefrigerator.—MattAmsden
LimesPlacing limes on a sunny windowsill for a few months will dry them. Onceground,thesesundriedlimesmakeanexcellentspiceforThaiandotherethnicdishes.—MattAmsden
NutMealTomakenutmeal,blendnutsinfoodprocessororblenderorcoffeegrinderuntiltheyturntopowder.—JinjeeTaliferoCleaningtheCoffeeGrinder
1. Reserveonegrinderjustforcoffee,ifyoudrinkit.2. Buyanothergrinderforyourrawkitchenandcleanitbetweenproductsby
grinding½tablespoonflaxseeds.Tosswhendone.
MushroomsKeepmushroomsfreshbystoringtheminapaperbagintherefrigerator.—MattAmsden
OkraWhenbuyingokra,pickthesmallestones.Theyarelessgelatinous.—MattAmsden
ThaiCoconutsToopenayoungThaicoconut,holdituprightandinsertasharpknifeata45-degreeangleabouttwoinchesfromthetop.Worktheknifecarefullyallthewayaround the coconut and thenpopoff the “lid,” keeping the coconut upright toavoidspillingthewater.Toremovethewaterfirst,punchoutthreeholesnearthetopwhereyoucanfeelthreeindentations.Pouroutthewaterordrinkitwithastraw.Yum!—VernCurtis
When scraping the flesh from aThai coconut, turn the spoon upside down sothattheconvexsideisup.Thismakesiteasiertoremovethefleshfromtheshellinonepiece.—MattAmsden
VanillaVanilla powder is simply ground vanilla bean: cut 3 dried vanilla beans intosmallpiecesandgrindthemasfineaspossibleinanutorcoffeegrinder.Storeinasmallglass jar in the refrigerator.Thevanillapowderkeeps formonths. If itdevelops an off smell, throw it away; but I’ve never seen this happen. Thealternativetomakingvanillapowderwouldbetojustcutasmallpieceofvanillafrom the pod and blend into the recipe. Depending on the quality of yourequipment,itmayormaynotbreakdowncompletely.Ifyourvanillabeanistoomoistanddoesn’tpowderupinthenutmill, thenleavethevanillabeanoutatroomtemperatureforacoupleofdayssothatitdriesabit.Donotputthevanillabean in a food dehydrator, because it will lose all its flavor.You can grind amoistvanillabean,butitwillcomeoutthetextureofgroundtobacco,insteadofasapowder.Thishasjustasmuchflavorandworksjustaswellintherecipes.Storeitintherefrigerator.—Rhio
Commercialvanillaextractusuallycontainsalcoholandmaybeextractedwithsolvents.Solventshavenoplaceinahealthydiet.—Rhio
TIPSONSOAKING
Apartfromthesoakingthat’sdonetokickoffasproutingprocess(discussedinChapter4),youmayoftenusesoakingasameansofimprovingfoods.Soakingnuts and seeds for a few hours releases the enzyme (growth) inhibitors andmakesthem“live”evenifyoudon’tgoontosproutingthem.Butnotallsoakwatershouldberetained.Here’saquicklist:Almonds—soakforafewhourstoreleasethetannin;drainandtossthesoakwater.
Cashews—soakingforaslittleas20minutesmakesthemsoftandreadytospinwithhoneyandlemonforawonderfulfrosting.Hereyouwanttokeepthesoakwater.
Driedorsundriedtomatoes—thesoakwaterusedforreconstitutingthemcaneitherhaveawonderful taste thatadds toa recipe’s flavor,or it canbeoverlysalty—sobesuretotastebeforedeciding!
Flaxseed—soaking for a few hours or overnight creates a glueymixture thatwouldbealmostimpossibletorinseoff,andit’shighinproteinsoyouwanttoincorporatethisintoyourrecipe.
Nutcheeses(madebydrainingoffthenutmilk)—boththeliquidandthesolidshouldbekept,butlikelyforuseindifferentrecipes.
Prunes—soakwaterbecomesathinprunejuice;definitelyworthusing.
To the extent possible, our recipes specify whether to incorporate or toss thesoakwater.
TIPSONFLAVORINGDISHES
The seasonings and herbs you include in your recipes can make even theblandestingredientscometolife.Tohelpyouaddspicetoyourrawfooddishes,here’ssomeadvicefromourcreativerawchefs.
I use numerous herbal seasonings to add accents to my recipes, includingrosemary, thyme, basil, tarragon, oregano, summer savory, cayenne, paprika,cumin,curry,turmeric,sage,vanillabean,etc.Ifyoucangettheseherbsfresh,orgrowtheminyourkitchenorgarden,allthebetter.Otherwise,organicdriedversionsareacceptable.—JinjeeandStormTaliferoTosweetenfoodsweusehoney.Youcanreplacethiswithmedjooldatesorrawagave(cactus)nectar.Somepeoplebelievehoneyisnotveganbecausebeesmake it.However,wedistinguishbetween insects andother animals and thereforedon’t seehoneyas animalproduct.Wehavedoneextensiveresearchonhoneyandareconvinceditisextremelyhealthful,aslongasitisusedinmoderation.—JinjeeandStormTaliferoAddmoreseasoningthanyouthinkyouwillneed!
—KarieClingo
USINGANDCARINGFORYOURTOOLS
The tools you use to prepare your raw dishes should be clean andwell-maintained.Tohelpyouuse themandkeep them running, here are somesuggestionsfromourchefs.The Champion juicer quickly gets stained by beet, carrot, tomato, and
otherjuices.Thesameproblemexistsforgreenjuicingmachines;youcanwashthem,buttheplasticabsorbsstainsandafterthefirstuse,yourgadgetwillnolongerlookwhite.Alostcause?Notatall.I triedRegent’sKleenite®DentureCleanser on a usedChampionwhosepartswerenotonly stainedbut alsocoatedwitha stickygoo.After threedaysof soaking theparts inahot strongmixof thedenturecleanser,andsomescrubbingwithanoldtoothbrush,theylooklikenew.—JulieRodwell
Iuseceramic,notmetal,knivesinthekitchen.Ceramicknivesstaysharpermuchlongerthanmetalonesandtheydon’tcauseoxidationasmetalknivesdo.—StephenArlin
When using yourChampion tomake ice-cream, chill the rotor blade andblankplateinthefreezer,theninstallthem.—DavidKlein
Above all, don’t be afraid to experimentwith herbs and spices.Use commonsense,andtasteyourfoodasyougoalong.Rememberwhichflavorsworkbestwithwhichdishes,andwritethesedowninanotebookforlateruse.Themoreyoulearn,themorefunyou’llhave—andthebetteryourfoodwilltaste.
TIPSONTECHNIQUES
The techniques youuse to prepare your food can affect howa dish looks andtastes.Tohelpyouavoidwaste andbecomemore efficient in thekitchen,ourchefsoffertheiradviceonthebestwaystoprepareyourfavoriterawrecipes.
CHEF’STIPS
Payspecialattentiontoyourseasonings:
BuypureextractsnotmadewithalcoholSubstituterawcarobpowderforcocoaStockuponraworganichoneyandothersweetenersofyourchoice.
*
Here’saway tokeepallyour favorite recipesprotectedand inoneplace.Purchasingaringbinderandsomeclearplasticsheetswithholespuncheddownthelefthandside.Photocopypagesfromyourfavoriterecipebooksand slip them in the plastic wallets. You can also use the folder to keephandy phone numbers for food suppliers, mail-order catalogs, even foodprephintsandtips.Andbecausethewalletsareclearplasticyoucanprotecteverythingfromwater,spills,andstaining.—KarenKnowler
When a recipe calls for raspberries to be blended, use a foodprocessor ratherthanablender.Whendoneinablender,theraspberryseedsbecomelikesand.—Emily Lee Angell When a blended recipe calls for fresh parsley, dill, orcilantro,blendonlythestemsandsavetheleavesforgarnishoranotherrecipe.—MattAmsden
TIPSONGENERALFOODPREPARATION
Whenmakingpâtésandburgers/nutmeats,chopaportionoftheingredientsbyhandveryfinelyforacoarserandmoreinterestingtextureandmixthemintothemainpâtéorburgermix.
—Shazzie
When weighing down a batch of kim chee or sauerkraut, cover it first withplasticwrap, thenput aweighton top. Iuseunopenedbagsof lentils, as theyformwelltotheshapeofthebowl.—Shazzie
UnCookingNowthatyou’velearnedhowtocreatefantasticrawmeals,itistimetotakethisraw knowledge to the kitchen. The recipes in the section that follows shouldservetoguideyouasyoulearntopreparethesedeliciouslivefoods.Rememberthatnorecipeiseverwritteninstone—youshouldnotbeafraid toexperimentandaddyourowningredientsandspices.Asyougetmorecomfortablewithyour toolsandtechniques,youmayeven
decidetoclosethisbookandinventsomerecipesallonyourown.That’sfine!KeepTheCompleteBookofRawFoodhandytoturntoasnewquestionsarise.
FOODCRAVINGS
Whenyoustartarawdiet,youmayexperiencecravingsforthefoodsyouusedtoeat.We’velistedsomeofthesecravingsbelowandsuggestedrawreplacements.Theycanallbefoundinthenextsectiononrecipes.
WhenYouCraveThis: EatorDrinkThis:ApplePie RawApplePieBurritos SunflowerHerbPâtéCandyBar AlmondButterCandyCandy NutCandyCheese TahiniCheeseChipDip SproutedHummusChocolate RawCarobTreatDessert SensuousFruitSalad
DrugsandAlcohol GreenJuiceIceCream NutmilkSmoothiewithAlmondButter,chilled
IceCream,MilkShakes,Candy FruitSmoothiesLiverwurst,Meat,Beans&Rice SeedPâté
Meat,MeatLoaf NutLoafMeat,Sushi NutSushi
Milk CantaloupeMilkMilk Nutmilk
Milkshake NutmilkSmoothiePastry,BreakfastCereal,Pies OatmealTreat
Pizza NutPizzaProteinShake TahiniMilk
Purée,Pudding,Jello WatermelonJuiceRatatouille,ItalianSauceDishes RawRatatouille,RawTomatoSauce
SaladDressings RawSaladDressingsSushi VeggieSushiRolls
ThaiFood RawThaiLemonCoconutSoup
Someotherbasiccooking replacements JinjeeandStormTalifero suggestwe use are flax oil in place of butter, nut meal in place of meat, andmarinatedvegetablesinplaceofcookedvegetables.
AWordonPreparationTimes
Unlike most conventional food preparation, raw food preparation cansometimesrequireseveraldaysofleadtime.Needlesstosay,it’sdisappointingtopickoutanenticingrecipeforsupperandthenrealizeitwillrequireseveraldays of soaking and sprouting beforehand—and perhaps several days ofdehydrating afterwards—before that enticingmealwillmake it to your dinnertable. Therefore, at the start of each recipe in this Second Edition, we havespecifiedboththeadvancedpreparationtime(“Advancedprep”)alongwiththe specific activities that need to be done far in advance, and the immediatepreparation time (“Immediate prep”), meaning the chopping, blending andmixingthatissimilartowhat’srequiredforcookedrecipes.Ofcourse,therearealsomanyrecipesthatareextremelyquicktocreate,andyou’llnoticethatthesedon’trequireany“Advancedprep”time.
ApplenutSaladBYSTEPHENARLIN
ADVANCEDPREP:5to8daysforsunflowersproutsIMMEDIATEPREP:10minYIELDS4to5cupsSPECIALEQUIPMENTNoneINGREDIENTS
1headredleaflettuce1cupsunflowersprouts1apple,diced1cupgrapes½cupchoppedwalnuts
DIRECTIONS
Makeabedoflettuceandsprouts.Addtheappleandgrapes,andsprinklewithchoppedwalnuts.
Arugula-OrangeSaladwithCranberryVinaigretteDressingBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSPECIALEQUIPMENTBlenderSERVES2
INGREDIENTS
Salad:½bagofarugula½cupcrushedwalnuts2largeoranges,choppedintobitesizepiecesDressing:½bagfrozencranberriesorfresh3clovesgarlic¼cupoliveoil½tspseasalt1.5infullapplecidervinegar6mediumdates1–1.5cupswater
DIRECTIONS
Toss all salad ingredients. Blend all dressing ingredients in VitaMix
AsparagusAvocadoSaladBYRITAROMANO
ADVANCEDPREP:3to5daysforradishsproutsIMMEDIATEPREP:20minSERVES4SPECIALEQUIPMENT
NoneINGREDIENTS
2smallavocados,peeledandchopped
½poundasparagustips1smalljicama,peeledandchopped1pinkgrapefruit,peeled,seeded,chopped2limes,juiced2tablespoonsmint,chopped4tablespoonsgreenonion,chopped2tablespoonsredonion,mincedBraggLiquidAminos®orseasalttotaste2tablespoonschoppedlemonbalmherb(optional)1cupradishsprouts(orothersproutsofyourchoice)lettuceforgarnish
DIRECTIONS
Combine the avocado, asparagus, jicama, grapefruit, lime juice, mint, greenonion, redonion,BraggLiquidAminosor sea salt, and lemonbalm, if using.Serveonabedoflettucetoppedwithafewsprouts.Hint:Removethewhitepithfromthegrapefruitforasweeterdish.
Broccoli&Carrot“Noodle”SaladBYELAINALOVE
ADVANCEDPREP:5to8daysforsunflowersproutsIMMEDIATEPREP:10minSERVES2to3SPECIAL
EQUIPMENTSpiralslicerINGREDIENTS
1headbroccoli,stalkspeeledandfloretsremoved1carrot1Englishcucumber1cupsunflowersprouts
DIRECTIONS
Usingaspiralslicer,cutthebroccoli,carrot,andcucumberintoveggienoodles.Choporcutthenoodlessotheywon’tbeexcessivelylong.Mixinthesunflowersproutsandservewithyourchoiceofdressingontheside.Contributor’snote: This salad is a light and flavorful accompaniment to norirollsoranAsianwildricedish.Rawbroccolicontainsalmostasmuchcalciumaswholemilk, isanantioxidant,andprotectsagainstcancer.Sunflowergreensarehighinproteinandloadedwithenzymesandchlorophyll.
CabbageSaladBYEDDIED.ROBINSON
ADVANCEDPREP:2to3daysIMMEDIATEPREP:30minSERVES8to10SPECIALEQUIPMENTBlenderorfoodprocessorINGREDIENTS
Forthesalad:1headgreencabbage1headredcabbage7carrots,shredded1redonion,chopped3redbellpeppers,chopped½cupfreshcilantro,choppedForthedressing:1½cupssesameoil¼cupnamashoyu¼cuplimejuice1tablespooneachoregano,basil,tarragon¼cupfreshsqueezedorangejuice
DIRECTIONS
Peel theouter leavesoff thecabbagesandset themaside.Choptherestof thecabbage,andplaceitinalargebowlalongwiththecarrots,onion,bellpeppersandcilantro.Tomake the salad dressing, pulse all the dressing ingredients in a blender orfoodprocessorfor3seconds.Pourthedressingoverthesaladandmixwell.Coverthebowlwiththecabbageleaves. Place a plate and a weight on top, and let the bowl sit at roomtemperaturefor2to3days(oruntilitsuitsyourtaste).Storeintherefrigeratorforupto3weeks.Note:Fermentationtimevariesaccordingtoroomtemperatureandhumidity.
CaesarSaladBYJALISSALETENDRE
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSERVES5SPECIALEQUIPMENTNoneINGREDIENTS
Forthesalad:1headromainelettuce1cucumber,chopped1redpepper,chopped½cupchoppedredonion1largecarrot,shredded½cupdriedcoconut,gratedForthedressing:2tablespoonsoliveoil1lemon,juiced1tablespoonhoney½teaspooncuminpowder1largegarlicclove,pressed½teaspoonHerbamare®orseasalt¼cuppumpkinseeds,ground
DIRECTIONS
Combinethelettucewiththecucumber,redpepper,onion,carrot,andcoconutinalargebowl.Mixallthedressingingredientstogetherinameasuringcup.Pouroverthevegetablesandtosswellbeforeserving.
ChakraSaladBYSHAZZIE
ADVANCEDPREP:10–20minforHighVibeDressingIMMEDIATEPREP:20minSERVESDependsonquantitiesusedSPECIALEQUIPMENTFoodProcessorINGREDIENTS
zucchiniyellowpepperpumpkinorothersquashcarrotbroccolitomatoesredcabbagebeets
DIRECTIONS
Using the “S” blade of a food processor, process each item separately, untilcoarselychopped.Topreservethecolorsofthevegetables,processthemintheorder listed above, zucchini first, beets last. For addedvariety, useyour spiralslicertoslicethezucchini,carrot,andpumpkin,anduseamandolintoslicethebeetsandredcabbage.Servetheshreddedvegetablesinaheapingmound,withHighVibeDressinginasmallbowlatthecenteroftheplate.Contributor’snote: Chakra salad is great for parties; serve it on an attractivedishandwatcheveryonedipin!Ormakeupagreatbigbatchallforyourself;that way there’s always something ready-made in the fridge for healthy
snacking.
Citrus,AvocadoandMangoSaladBYRHIO
ADVANCED PREP: None IMMEDIATE PREP: 25 min SERVES 2 to 4 SPECIAL EQUIPMENT NoneINGREDIENTS
½poundmesclunsaladmix1largeavocado,diced1largemango,diced1to2oranges,segmented,seeded,andchopped1grapefruit,segmented,seeded,andchopped¾pintcherrytomatoes½mediumonion,slicedordicedhandfulchoppedwalnutshandfulpinenutspaprikapowderforgarnish
Forthedressing:¼cupextra-virginoliveoil½lemon,juiced½teaspoonpreparedDijonmustarddashdriedorfreshthymedashCelticseasalt
DIRECTIONS
In a large bowl combine the mesclun salad mix, avocado, mango, oranges,grapefruit,tomatoesandonion.Tosstomixandsetaside.
Tomake thedressing,mix theoliveoil, lemon juice,mustard, thyme, and seasaltinasmallbowl.Pourthedressingoverthesaladandtosswell.Top with walnuts and pine nuts. Garnish the edge of the plate with paprikapowderandserve.
CocochinaSaladBYROBERTYAROSHANDLISASOTO
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
1Romatomato,slicedmeatof1largeyoungcoconut,slicedinto2-inchcircles5to7freshbasilleaves,choppedorwhole1tablespoonoliveoilpinchCelticseasaltpinchdriedoregano
DIRECTIONS
Arrangetheingredientsonaplateandserve.
CucumberCrunchBYSHAZZIE
ADVANCEDPREP:15minforMacadamiaCreamIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENT
NoneINGREDIENTS
1cucumber,peeledandfinelydiced4sprigsfreshmint,finelychopped½teaspoondillseeds
2teaspoonsMacadamiaCream½whiteonion,finelydiced
DIRECTIONS
Mixalloftheingredientstogetherinalargebowlandserve.
DulseSproutSaladBYRITAROMANO
ADVANCEDPREP:4daysforMungBeansIMMEDIATEPREP:25minSERVES6SPECIALEQUIPMENTNoneINGREDIENTS
3cupsmungbeansprouts1carrot,shredded1yellowbellpepper,cutinthinstrips3jalapeñopeppers,minced½bunchscallions,minced(greenpartonly)2limes,juiced3tablespoonsextravirginoliveoil½cupfreshcilantro,minced2tablespoonschoppedfreshbasil¼cupsesameseeds,soaked8hoursanddehydrated8hours½cupdulse,dehydrated4hoursandcrumbled(orstore-bought)BraggLiquidAminos®orseasalttotaste(optional)
DIRECTIONS
Combine all the ingredients in a large bowl for an exciting salad treat.Dehydrationgives theseedsa toasty flavor, though this stepcanbeskipped ifyouarepressedfortime.
FastAvocadoSaladBYSTEPHENARLIN
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 2 to 3 cups SPECIAL EQUIPMENT NoneINGREDIENTS
3to4handfulswildororganicgreensand/orherbs2largeavocados,pitted,peeled,anddiced30to40RawPower!Olives1tablespoonextravirgincold-pressedoliveoil1mediumorange,peeledandjuiced
DIRECTIONS
Make a bed ofwild or organic greens and/or herbs.Add the avocado, olives,oliveoil,andorangejuicetotaste.Note:RawPower!olivesare free-grownKalamata-styleolivespacked inpurewater,adashoffreshoregano,1ripecayennepepper,andadashofCelticseasalt.Call(800)205-2350toorderbyphoneorvisitwww.sunfood.comformoredetails.
KaleMedicineSaladBYMAYAADJANI
ADVANCEDPREP:NoneIMMEDIATEPREP:15–20minSPECIALEQUIPMENTNoneSERVES2
INGREDIENTS
Forthesalad:1bunchLacinatokale1–2ripeavocados1zucchini
½1largebeet1bunchbasil2″gingerroot2″turmericroot
Forthedressing:1clovegarlic,pressed¼cupoliveoilCelticseasalttotasteGreenpowdertotaste(seebelow)LemonjuiceAgaveNectar(totaste)
DIRECTIONS
Mixdressingingredientsinasmallbowlwithaforkuntilsmooth.Placefinelychopped kale in a large bowl, pour on dressing and massage with love andgratitude.Themassagingsoftensthekale.De-pitavocadosandsliceintocubes,choporshredthebeet,zucchini,turmericandgingerrootandaddtobowl.Addthebasilleaves,wholeorchopped.Contributor’snote:This yummy, highly potent anddeeply nourishingmeal isrichinchlorophyll,essentialaminoacids(protein)andminerals.Eatenregularlythe body will begin to ask for it. Vitamineral Green powder by HealthforceNutritionals is highly recommended, or Spirulina is also excellent and readilyavailable.
KaleMixedGreenSaladBYABEBAWRIGHT
ADVANCEDPREP:NoneIMMEDIATEPREP:25minSERVES15SPECIALEQUIPMENTNoneINGREDIENTS
Forthesalad:
1to2bunchesdinosaurkale1redbellpepper,chopped¼redonion,chopped½cupgreenonion,chopped¼cupfreshdill,chopped3clovesgarlic,crushedingarlicpress½cupdriedcranberries(optional)2tomatoes,chopped(optional)½to1poundmixedsaladgreens
Forthedressing:namashoyutotastelemonjuiceorapplecidervinegartotasteoliveoiltotastehoneytotaste
DIRECTIONS
Tear thekale intobite-sizepieces.To tenderize it,massageby squeezinguntilthefibersarebrokendown.Graduallyworktheingredientsof thedressingintothekaleasyoumassageit.Start by sprinkling the nama shoyu on the kale.Massage, then add the lemonjuiceorapplecidervinegar.Massageagain.Addtheoliveoil,andcontinue tomassage.Addthehoney,andmassageuntilthekalefeelslimp.Thereshouldbeextradressinginthebottomofthebowl.Adjusttotasteandaddthe pepper, onions, dill, garlic, cranberries (if using), tomatoes (if using), andmixedgreens.Gentlytossthesaladandserve.
Karyn’sTomatoandPeaSaladBYKARYNCALABRESE
ADVANCED PREP: 1 to 2 hours to marinate IMMEDIATE PREP: 20 min SERVES 4 SPECIAL EQUIPMENT
BlenderINGREDIENTS
Forthedressing:¼cuplemonjuice1tablespoonhoney1tablespoontahini¼cupBraggLiquidAminos¼cupcold-pressedoil,sesameoilpreferredForthesalad:3or4tomatoes,chopped¼ cup fresh or frozen peas or trimmed beans cut into ½-inchpieces1greenonion,whiteandpartofgreen,chopped
DIRECTIONS
In the jar of a blender, combine lemon juice, honey, tahini and Bragg LiquidAminos. Blend, then slowly add the sesame oil to make a thickmixture. Setaside.Inabowl,combinethechoppedtomatoes,peasandgreenonion.Mixwiththedressingandtoss.Coverandmarinateintherefrigeratororatroomtemperaturefor1to2hours.Stirandserve.
LentilSaladBYRITAROMANO
ADVANCEDPREP:2to3daysforlentilsIMMEDIATEPREP:25minSERVES6SPECIALEQUIPMENTBlenderINGREDIENTS
3cupslentils,sprouted½redonion,minced
1youngparsnip,shredded½yellowpepper,minced1tablespoonorangepeel,grated¼cuptahini1ormorelemons,juicedpinchcayenneBraggLiquidAminosorsoysaucetotaste½bunchparsley,cleaned,stemmed,minced½teaspoondriedthyme
DIRECTIONS
Combinethelentilsprouts,onion,parsnip,yellowpepper,andorangepeelandsetaside.Blendthetahini,lemonjuice,cayenne,andBraggLiquidAminosorsoysaucewithenoughwatertomakeathindressing.Transfertoabowlandmixintheparsleyandthyme.Pourthedressingoverthelentilsaladandenjoy.
MarinatedBabyBokChoySaladBYMATTSAMUELSON
ADVANCED PREP: None IMMEDIATE PREP: 20 min SERVES 4 SPECIAL EQUIPMENT BlenderINGREDIENTS
Forthesalad:4headsbabybokchoyor1largebokchoy,leaveschoppedinto½-inchstripsandstemsslicedthinly1largecarrot,shavedintostripswithavegetablepeelerForthemarinade:1smalllemon,juiced
1lime,juiced4to5largedates2-inchpieceor3tablespoonsginger,thinlysliced½cupoliveoil3tablespoonsnamashoyu
DIRECTIONS
Blend all the marinade ingredients together well. Combine half the marinadewithbokchoyandcarrotsandmixwell.Addmoremarinadeasdesired.
MarinatedCollardRibbonsBYRHIO
ADVANCED PREP:6–9hoursorovernight tomarinadeIMMEDIATE PREP:10minSERVES 2SPECIAL
EQUIPMENTNoneINGREDIENTS
1bunchcollardgreens,stemsremoved(saveforjuicing)
Forthemarinade:1to1½tablespoonsoliveoilandflaxseedoilmixed½to1lemonorlime,juiced1tablespoonnamashoyuorasprinkleofCelticseasalt
DIRECTIONS
Placethecollardleavesoneontopoftheotherandthenfoldtheminhalf.Rollthewholebunchintoatightroll.Startingatoneendoftheroll,cutthecollardgreensintoverythinsliversandtransfertoalargebowl.Mixtogethertheoil,lemonjuice,andnamashoyuforthemarinade.Pour themarinade over the greens and tosswell until all the ribbons arewellcoated. Cover the greens andmarinate in the refrigerator overnight. This dish
willkeepfor2to3daysintherefrigerator.Hint:Weighdownthegreensbyplacingsomeheavyplatesontop.Theweighthelpsthemarinadepenetrateintotheleavestosoftenthemup.Variation1:Addsprouted,blanched,anddehydratedalmonds;thinlyslicedredbellpepper;dicedonions,andshallotsorscallions.Variation 2: Add mellow white miso mixed with a little water and pressedgarlic.Variation3:AddSpicyPartyMix.Variation4:Thisrecipealsoworkswellwithredandgreenchardleaves,kaleandbeettops.Variation 5: Wild leafy plants, such as amaranth and lamb’s-quarter can bechopped andmixedwith themarinade for a delicious alternative to cultivatedherbs.
Nature’sFirstSlawBYJACKIEAYALAANDDAVIDSTEINBERG
ADVANCED PREP: None IMMEDIATE PREP: 30minYIELDS 5 to 6 cupsSPECIAL EQUIPMENT Cuisinart,VitaMixINGREDIENTS
Fortheslaw:1cupgreencabbage1cupSavoycabbage½cupchoppedblackkale½cupchoppedcarrot½cupchoppedbroccoli3tablespoonschoppedredonion1tablespoondicedgarlic½cupchoppedcelery(softinnerheartincludingleaves)1 tablespoon diced fresh herbs, such as parsley, dill, basil, andmint
Forthedressing:1youngcoconut,waterandmeat¼cuplemonjuice2clovesgarlic,withskin1tablespoondill,chopped1tablespoonCelticseasalt2honeydates,pitted½cupstonecrushedoliveoil
DIRECTIONS
Place both the green and Savoy cabbage in your food processor. (If Savoycabbageisunavailableuse2cupsofthegreencabbage.)Processuntilfine.Scrape the sides of themachine, andprocess again.Transfer the cabbage to alargebowl.Placealltheremainingingredientsreservedfortheslawinyourfoodprocessorand process until fine. Scrape the sides, and process again. Add this to thecabbageandmixtogetherthoroughly.Blendthecoconutwaterandmeatwiththelemonjuice,garlic,dill,seasalt,anddatesuntilsmooth.Addtheoliveoilandblenduntilcreamy.Pourthesauceovertheslaw,mixthoroughly,andenjoy!
“No”EggSaladSpreadBYSHARONELAM
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
1poundAlmondCheese3to4stalkscelery1smallonion1teaspoonfreshgroundmustard
½to1teaspoonfreshgroundpepperpinchCelticsalt1½teaspoonsapplecidervinegar1to2teaspoonsturmeric(forcolor)
DIRECTIONS
Mixall ingredients.Adjustspicestotaste.Allowthespreadsitforat leastonehourtoallowalltheflavorstoblendbeforeserving.
OrangeSpinachSaladBYRHONDAMALKMUS
ADVANCED PREP: None IMMEDIATE PREP: 20 min YIELDS 4 to 5 cups SPECIAL EQUIPMENT NoneINGREDIENTS
Forthesalad:1cupsmallorangeslices,suchasmandarin,cutinhalfhandfulromainelettuceleaves,tornintobite-sizepieceshandfulspinachleaves,tornintobitesizepieces½cupgreengrapes,cutinhalf½cupgreenonions,chopped1cupalmonds,choppedForthedressing:⅔cupextravirginoliveoil⅓cupfreshorangejuice⅛to¼cuphoney1teaspoonceleryseed3tablespoonsfreshlemonjuice1teaspoondrymustard(optional)
DIRECTIONS
Combineorange, lettuce,spinach,grapes,onions,andalmonds.Mixwell. Inajar,combinetheoliveoil,orangejuice,honey,celeryseed,lemonjuice,anddrymustard(ifusing).Shakewell.Pourthedressingoverthesaladandenjoy!
QuinoaTabouliBYELAINALOVE
ADVANCED PREP: 2 to 3 days IMMEDIATE PREP: 20 min SERVES 6 SPECIAL EQUIPMENT NoneINGREDIENTS
4cupssproutedquinoa(about2cupsbeforesprouting)4greenonions,thinlysliced20mintleaves,minced1largetomato,seededandfinelydiced¾cucumber,peeledinstrips,seededandfinelydiced(ifusinganEnglishcucumber,don’tseedit)¼cupparsley,minced4to6tablespoonsextravirginoliveoil3to5tablespoonslemonorlimejuice1 to 2 tablespoons tamari or Bragg Liquid Aminos or 1 to 2teaspoonsCelticseasalttotaste½teaspoonfennelseed,soaked1hourifdesired
DIRECTIONS
Mixeverything together ina largebowl.Let sit1hour toallow the flavors tomeldbeforeserving.Hint:Tosproutthequinoa,soakfor4to8hours,drainwaterandrinse.SproutinajarorinTheAmazingNutMilk,JuiceandSproutBagforanother18hoursormore,rinsingthequinoaevery8hours.Totestwhetherthesproutsareready,chewone.Itshouldbefirm,yetsoft—andnottoocrunchy.
RainbowVeggieSlawBYJOHNLARSEN
ADVANCED PREP:None IMMEDIATE PREP: 20minSERVES 6 to 8SPECIALEQUIPMENT Food processor,coffeegrinderINGREDIENTS
Forthesalad:½mediumheadpurplecabbage1yellowonion1largeheadbroccoli1headcauliflower2redbellpeppers2yellowbellpeppers
Forthedressing:½cupoliveoilseasalttotaste2teaspoonswhitepepper1cupmacadamianuts1to1½lemons,juiced
DIRECTIONS
Roughlychopthecabbage,onion,broccoli,cauliflower,bellpeppers,andcarrotsandprocesstogetherinafoodprocessoruntilmixtureisgranulated.Transfertheshreddedvegetablestoalargebowl.Grindthemacadamianutsinacoffeegrinderorasmallblender.Mixthelemonjuice,oliveoil,seasalt,andwhitepeppertogetherandcombinewiththegroundmacadamianuts.Slowlypouroverveggieswhilemixing.Addextrasalttotaste.
Red-Hot-Pepper-Powerman’sTasmanianTandooriCucumberSaladBYJACKIEAYALAANDDAVIDSTEINBERG
ADVANCEDPREP:5to8daysforsprouting;30minforsoakingIMMEDIATEPREP:20minYIELDS
10cupsSPECIALEQUIPMENTBlenderINGREDIENTS
3mediumpickledcucumbers,cutonbias(seeHint)3smallyellowsquash,cutonbias(seeHint)1mediumredonion,slicedintothinhalfmoonsmeatfrom2youngThaicoconuts1cupromainelettuce,choppedsmall1cupbroccoli,finelydiced,includingstems1cuparugula,chopped1bunchcelery“hearts,”diced2cupssunflowergreens1cupcashews,soakedfor30minutes
DIRECTIONS
Mixalltheingredientstogetherinalargewoodorglassbowl.Hint:Tocutona“bias”(afancydiagonalcut),simplycutthecucumbersinhalflengthwise,placethemcutsidedown,andcut2timeslengthwise(horizontally).Chopfromthetopofthecucumbertothebottomdiagonally,andpresto!
Simple&SaucyCucumber-CoconutSaladBYELAINALOVE
ADVANCEDPREP:20minformarinatingIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
Meatof2youngcoconutsor¾cupdried,shreddedcoconut
1largecucumber,peeled,halvedandthinlysliced¼largeredonionpeeled,halvedandthinlysliced1norisheet,tornintosmallsquaresor2tablespoonsdulse flakesor1smallhandfulofdulsetornintopieces½teaspoongarlicpowder¾teaspoonCelticseasalt2teaspoonsliquefiedcoconutoiloroliveoil
DIRECTIONS
Mixeverythingtogetherinabowlandletmarinateforatleast20minutesbeforeserving.Thissaladwillkeepintherefrigeratorforatleast2days.
SpinachHizikiSaladBYRITAROMANO
ADVANCEDPREP:6to9hoursformarinating;5to8daysforsproutingIMMEDIATE PREP:25minSERVES4SPECIALEQUIPMENTFoodprocessorINGREDIENTS
1poundbabyspinach½cuphiziki,soakedanddrained2tablespoonschives,minced1carrot,shredded1ormorelimes,juiced2tablespoonsextravirginoliveoilgarlic-flavoredBraggLiquidAminos,totaste(seeHint)cumintotaste(about½teaspoon)2tablespoonsparsley,chopped1clovegarlic,pressedradicchioleavesandsunflowersprouts
DIRECTIONS
Chopthespinachforafewseconds in thefoodprocessorusing the“S”blade.Combine the spinach,hiziki, chives, carrot, lime juice,oliveoil,BraggLiquidAminos,cumin,parsley,and1clovegarlicinalargebowl.Mixwellandserveoverabedofradicchioandsprouts.Hint: To make garlic flavored Bragg Liquid Aminos, marinate one or moregarlicclovesintwocupsofBraggovernightor longer.Itwillkeepwell intherefrigerator.
SummerSaladBYROSELEECALABRO
ADVANCEDPREP:5to8daysforsproutingIMMEDIATEPREP:20minSERVES2to3SPECIALEQUIPMENT
NoneINGREDIENTS
Forthesalad:4cupsmixedgreens1tomato,finelychopped½cupredcabbage,finelyshredded½cupsunflowersprouts,chopped1avocado,diced1carrot,shredded¼cupfinelychoppedredonion10sundriedblackolives1tablespoonhempseedsdashCelticseasalt
Forthedressing:2tablespoonscold-pressedextravirginoliveoil1tablespoonrawapplecidervinegar
DIRECTIONS
Combinealloftheingredientsinalargemixingbowlandtossgently.
SunflowerSaladBYVERNCURTIS
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSPECIALEQUIPMENTBlenderSERVES2–3
INGREDIENTS
Salad:3cobscorn,cutoff(oroutofseason,1bagfrozencorn,thawed)⅓mediumredonion,chopped2largetomatoes(1pound),chopped5cupssunflowersprouts
Dressing:⅔redonion½cupoliveoil5garliccloves½cupparsley½cupapplecidervinegar5driedapricots¼cuppinenuts1cupwater
DIRECTIONS
BlendsaladbyhandinbowlBlenddressingingredientsathighspeed
SuperfoodTabouliBYKARENPARKER
ADVANCED PREP: None IMMEDIATE PREP: 20 min SERVES 2 to 4 SPECIAL EQUIPMENT NoneINGREDIENTS
1cupseededanddicedcucumbers2cupsfinelychoppedtomatoes¾cupmincedparsley1tablespoonmincedfreshmint2teaspoonsmincedfreshgarlic½cuphempseeds⅓cupoliveoil⅓cuplemonjuice2tablespoonsCelticseasalt½cupJerusalemartichokes,minceddashcayennepepper
DIRECTIONS
Mixalltheingredientstogetherbyhandinalargebowlandserve.
ThaiSaladBYSHAZZIE
ADVANCEDPREP:24hrsformarinatingIMMEDIATEPREP:35minSERVES4SPECIALEQUIPMENT Juicer,VitaMixINGREDIENTS
Forthesalad:½cupfreshcilantro,finelychopped1tablespoonmincedfreshginger
1smallhotchili,seededandfinelychopped1clovegarlic,minced2tablespoonsoliveoil2tablespoonssesameoil1lemon,juiced1cupdicedredandorangebellpeppers4greenonions,finelychopped1cuprawpeanuts,roughlychopped4cupsportobellomushrooms,stalksandgillsremoved,cubed
Forthedressing:1stickoflemongrass,juiced1inchpiecegalangalroot,juiced1lime,juiced1cupfreshcoconutmeatwithitswaterChinesecabbageleavessmallhandfuldriedsealettuce,soaked2to24hours
DIRECTIONS
Mixthecilantro,ginger,chili,garlic,oliveoil,sesameoilandlemonjuiceinabowl.Addthedicedpeppers,greenonions,choppedpeanuts,andmushroomstothebowlandmixthoroughly.Coverandletmarinatefor24hours.Juice the lemongrass,galangal and the lime.Blend this juicewith the coconutmeatandenoughcoconutwatertomakeasauce.Itmayneedtobeprocessedinafoodprocessorfirst,andthenblendedinacoffeemill,unlessyouhaveahigh-poweredblender.Drain the salad and spoon it on Chinese Napa cabbage leaves. Chop the sealettuceintofineribbonsandspreadthemoverthesalad.Pourthedressingoverthetop.Zestsomeofthelimeandlemonandsprinkleitoverthetop.Contributor’snote:Thisisafillingandheartymeal.
TrioofShavedCabbageswithSweetSesameVinaigretteBYCHADSARNO
ADVANCED PREP: 4 days for sprouts IMMEDIATE PREP: 25 min SERVES 6 SPECIAL EQUIPMENT NoneINGREDIENTS
Forthesalad:1cupNapacabbage,finelyshredded1cupgreencabbage,finelyshredded1cupredcabbage,finelyshredded½cupredandyellowbellpepper,cutintothinstrips1cupAsianbeansproutsForthedressing:¼cupoliveoil3tablespoonsnamashoyu3tablespoonshoneyordatepaste1tablespoonmincedgarlic1tablespoonmincedginger½tablespoontoastedsesameoil(optional)½tablespoonhotpepper,minced½teaspoonCelticseasalt
DIRECTIONS
Separate the 3 cabbages into 3 small bowls. Add an even amount of the bellpepperandAsianbeansproutstoeachbowl.Setaside.Inasmallbowlwhisktogethertheoliveoil,namashoyu,honey,garlic,ginger,sesameoil,hotpepperandseasalt.Beforeserving,tosseachbowlwithanequalamountofdressing.Toserve,placeasmallmoundofeachcabbageontheplate,andgarnishwithseasonednuts.
WakaméEscaroleSaladBYRITAROMANO
ADVANCED PREP: None IMMEDIATE PREP: 25 min SERVES 4 SPECIAL EQUIPMENT Mortar and pestleINGREDIENTS
1headescarole,washedandchoppedfine1smallredonion,minced¼cupwakamé,soakedanddrained2tablespoonsflaxseedoilorextravirginoliveoil1ormorelemons,juiced2carrots,shredded1teaspoonorangepeelzest¼teaspoonfennelseeds,groundwithmortarandpestleHerbamare®,seasaltorBraggLiquidAminostotaste
DIRECTIONS
Discardanydiscoloredortoughescaroleleaves.Combinealltheingredientsinabowlandmixwell.Letthesaladsitforalittlewhilebeforeserving.Thelemonjuiceandsaltwillmarinatetheescarole,givingitanice,tangyflavor.
WeirdSaladBYRHIO
ADVANCEDPREP:Optimal5to8daysforsproutsIMMEDIATEPREP:15minSERVES2to4SPECIAL
EQUIPMENTNoneINGREDIENTS
2cucumbers,cutintothinstrips1ripepear,cubed1banana,slicedandquartered
⅓cupthinlyslicedfennel½mediumonion,slicedhandfulsunflowerseedsorsunflowersprouts¼to½cuprawcarobpowder(ormore)totaste
DIRECTIONS
Combine the cucumber, pear, banana, fennel, onion, and sunflower seeds in abowlandtosseverythingtogetherwell.Addthecarobpowdertotasteandmixwellbeforeserving.
WildRiceSaladBYROSELEECALABRO
ADVANCEDPREP:3 to5daysforsproutsIMMEDIATE PREP:20minSERVES2 to4SPECIALEQUIPMENT
NoneINGREDIENTS
1½cupswildrice,soaked3to5days½cupfinelychoppedredbellpepper¼cupcorn1carrot,shredded2stalkscelery,finelychopped¼redonion,finelychopped2tablespoonsparsleyfinelychopped1tomato,diced4tablespoonscold-pressedoliveoil2tablespoonslemonjuice½teaspoonCelticseasalt
DIRECTIONS
Combinealloftheingredientsinamixingbowlandmixwell.
WinterSaladBYJOHNFIELDER
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSERVES3SPECIALEQUIPMENTNone1beet1¾-inchpiecefreshginger1clovegarlic1bunchbasil3sprigscoriander(cilantro)1carrot,grated1stalkcelery,choppedlettuceleaves3tomatoes¾cuppumpkinseedsDIRECTIONS
Gratethebeetandgingerveryfinely.Chopthegarlic,basil,andcorianderfinelyandmix togetherwell.Addgratedcarrot, choppedcelery, tomatoes, and somelettuceleaves.Mixwellandsprinklepepitaseedsontop.
YammySeaSaladBYJOHNLARSEN
ADVANCED PREP: 20min for soaking IMMEDIATE PREP: 20minSERVES 6SPECIAL EQUIPMENT SpiralslicerINGREDIENTS
Forthesalad:2largeyams,peeled2cupsdriedhiziki,soakedfor20minutesinwarmwaterForthedressing:½cupextravirginoliveoil¼cuprawapplecidervinegar7largeclovesgarlic,minced
¼cupnamashoyu1largebunchofbasil,stemsremoved,minced½teaspooncayennepepper
DIRECTIONS
GratetheyamsintothinnoodleswithaSaladacco®orspiralizer.Chopthehizikiinto1-inch-longstrips.Mix all of the ingredients except vinegar and nama shoyu together in a largebowl.Adjustthequantityofvinegarandnamashoyutotaste.
ICan’tBelieveIt’sNotWaldorfSaladBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:35minSERVES1SPECIALEQUIPMENTCoffeemillorblenderINGREDIENTS
Forthedressing:10macadamianuts,halved1clovegarlic,peeledandfinelychopped1stalkcelery,roughlychopped,divided2inchescucumber,chopped2teaspoonshempoilForthesalad:3stalkscelery,roughlychopped,divided1sweetdessertapple,coredandroughlydiced4inchescucumber,chopped½cupwalnuts
DIRECTIONS
Combinethemacadamias,garlic,hempoil,1stalkofchoppedcelery,andabout2 inches of chopped cucumber in a coffee mill, and blend until smooth.Dependingon thepowerofyourblender,youmayhave topause foraminuteduringblendingso thedressingdoesn’tgethot.Thisdressing turnsabeautifulpalegreencolor.Itshouldbeabitthickerthanwhippingcream.Ifit’stoothin,add more nuts. If it’s too thick, add more oil or cucumber. In a large bowl,combinetheapplewiththeremainderofthechoppedceleryandcucumber.Pourthedressingintothebowlandmixsothatallthevegetablesarecoated.Sprinklewithwalnutsandserve.Contributor’snote:Thissaladissotastythatit’sreallyamealonitsown.Justrightforwhenyouneedtosinkyourteethintosomething.
DressingsAlmondDressingBYRHONDAMALKMUS
ADVANCEDPREP:6to8hoursforsoakingIMMEDIATEPREP:10minYIELDS2cupsSPECIALEQUIPMENT
BlenderINGREDIENTS
⅔cupdistilledwater⅓cupfreshlemonjuice¾cupalmonds,soakedovernightanddrained1garlicclove,peeled(or1teaspoongarlicpowder)½teaspoondrieddillweed2teaspoonsdriedparsleyflakesCelticseasalttotaste(optional)
DIRECTIONS
Blendthewaterwiththelemonjuiceandalmonds.Addthegarlic,dill,parsley,andseasalt,ifusing.Stirtomixwell.Coverandchill.
AsianDressingBYNOMISHANNON
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS ¾ cup SPECIAL EQUIPMENT BlenderINGREDIENTS
5tablespoonswater,ormore,totaste4tablespoonstamari,soysauceornamashoyu¼cupmincedscallions2tablespoonsrawtahini2tablespoonssesameoil1tablespoonhoney,2teaspoonsmaplesyrup,or1pitteddate1tablespoongratedginger1clovegarlic,pressed¼teaspoonChinesefive-spicepowder1pincheachcayenneandcumin
DIRECTIONS
Stireverythingtogetheruntilwell-mixed.
CreamyCuminSaladDressingBYELAINALOVE
ADVANCEDPREP:6to8hoursforsproutsIMMEDIATEPREP:15minSERVES6to8SPECIALEQUIPMENT
NoneINGREDIENTS
1 cup soaked sunflower seeds, almonds, or sesame seeds (¾ cupbeforesoaking)1½clovesgarlic,peeled½cupcilantroleaves1teaspoonCelticseasalt
3tablespoonslemonjuice(about1lemon)or1½teaspoonsapplecidervinegar⅛cupflax,hemporoliveoil½teaspooncuminpowder
DIRECTIONS
Thoroughly blend all ingredients with 1 cup water. Serve over a fresh greensalad.Thisdressingmay thicken inyour refrigerator, soyoumayneed to addmorewaterlater.Itwillkeepforupto2weeksintherefrigerator.
CreamyItalianDressingBYJOHNLARSEN
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 4 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
¼cupnamashoyu½cupoliveoil¼cupfreshbasil¾cuprawapplecider¼cupfreshoregano½teaspooncayennepepper4clovesgarlic,chopped1tablespoongranulatedkelp2bellpeppers,chopped2tablespoonsnutritionalyeast1cupsunflowerseeds1to1½teaspoonsdulseflakes
DIRECTIONS
Blendalltheingredientstogetherwith2cupsofwateruntilcreamy.
CreamyMacRanchDressingBYKARIECLINGO
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 2 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
½to1fullcuprawmacadamianuts⅓cuprawapplecidervinegarorlemonjuice⅔cupcold-pressedoliveoil1teaspoonseasaltItalianseasoningtotaste½tablespoonsage
DIRECTIONS
Blendthemacadamianutswith¼to½cupofwater(dependingonthethicknessdesired).Addtheapplecidervinegar,oliveoil,seasalt,Italianseasoningandsage.Blendthoroughly.
Dragon’sDressingBYJEREMYSAFRON
ADVANCED PREP: 45 min for soaking IMMEDIATE PREP: 20 min SERVES 2 to 4 SPECIAL EQUIPMENT
BlenderINGREDIENTS
1cupmiso1cupblacktahini1Medjooldate,soakedandpitted
¼cuplemonjuice¼cupgingerjuice¼cupoliveoilorgarlicchiliflaxoil
DIRECTIONS
Blendalltheingredientswith2cupsofwateruntilcreamy.
GreenOnionDressingBYJALISSALETENDRE
ADVANCED PREP: None IMMEDIATE PREP: 10 minYIELDS 2 to 3 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
3greenonions1cupoliveoil⅓cuprawapplecidervinegar⅓cuphoney1½teaspoonsHerbamare®orseasalt
DIRECTIONS
Placealltheingredientsinablenderandmixuntilcreamy.
HighVibeDressingBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 10 min (20 min if juicing)YIELDS 1 ½ cups SPECIAL
EQUIPMENTCoffeegrinderorblenderINGREDIENTS
4tablespoonsunsoakedsunflowerseeds,groundtofinepowder
1cupcucumberjuice(optional)4 sprigs mint, finely chopped minced garlic, onion or herbs(optional)
DIRECTIONS
Inacoffeegrinder,blendgroundsunflowerseedswith½cupwaterorcucumberjuiceuntilsmooth.Addmorewaterorcucumberjuicetodesiredthickness(ifthecoffeegrinderistoosmall,youmayhavetotransferthemixturetoablender,ormixintherestoftheingredientsbyhand).Addthemintandblendagainuntilsmooth.Addmincedgarlic,onion,orotherstrongherbsandspicestothedressingifyoulike.Enjoyasadiporoveraleafygreensalad.
HizikiSaladDressingBYRITAROMANO
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 2 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1cupmacadamianuts1largelime,juiced2tablespoonsdriedhiziki1largeclovegarlic,peeled1tablespoonmellowyellowmisopinchcayenne(optional)
DIRECTIONS
Putallingredientsinblenderwith½cupwaterandwhipintoacreamydressing.Serveovergreensorvegetables.Variation:Substitutealmondsforthemacadamias.
HoneyMustardDressingwithPoppySeedsBYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 1 ½ cups SPECIAL EQUIPMENT BlenderINGREDIENTS
¼cuppreparedDijonmustard¼cuphoney1teaspoonCelticseasalt¼cuplemonorlimejuice1tablespoonpoppyseeds
DIRECTIONS
Blend all ingredients with⅓ cupwater until wellmixed.May be stored in aglassjarintherefrigeratorforupto2weeks.
IndianMangoCurryDressingBYQUINTESSENCERESTAURANT
ADVANCED PREP: None IMMEDIATE PREP: 15 minYIELDS 1 to 2 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1mediummango,pitted1tablespoonyellowcurrypowder1tablespoongarammasala1teaspooncardamom1teaspoonseasalt¼cupcold-pressedoliveoilfromadarkbottle
DIRECTIONS
Blendalltheingredientsinahighspeedblenderuntilcreamyandsmooth.
Oil-FreeDressingBYJACKIEAYALAANDDAVIDSTEINBERG
ADVANCED PREP: None IMMEDIATE PREP: 20 minYIELDS 5 to 6 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1to2cupsspringwater⅓cupblackradish1wholecucumber,chopped1handfulItalianparsley4tablespoonsfreshherbs,suchasbasilandrosemary,chopped½cupcitrusjuiceblend(lemon/lime)1tablespoonCelticseasalt2largeclovesgarlic,withskin1inchpieceofginger,dicedsmall1teaspooncayennepepper3tablespoonscuminpowder1tablespoonturmeric⅓cuprawhoney10Italianolives,diced1largeavocado(ripeandfirm),peeledwithpitremoved
DIRECTIONS
Blend thespringwater, radish,cucumber,parsley, freshherbs,citrus juice, seasalt, garlic, ginger, cayenne, cumin, turmeric, and honey. Add the olives andavocado, and blend a little longer until smooth. The dressing should be ultragreenandcreamy,likesoup.Servewithalargegreensalad,andenjoy.
PineappleAniseDressingBYQUINTESSENCERESTAURANT
ADVANCEDPREP:NoneIMMEDIATEPREP:15minYIELDS2to3cupsSPECIALEQUIPMENTBlender2cupschoppedfreshpineapple1wholepittedpeach1tablespoonaniseseeds¼cupcold-pressedoliveoilfromadarkbottle½teaspoonseasalt
DIRECTIONS
Inahighspeedblendermixalltheingredientsuntilcreamyandsmooth.
PremierFrenchDressingBYNOMISHANNON
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSERVES1SPECIALEQUIPMENTNoneINGREDIENTS
4tablespoonsflaxseedoil2tablespoonslemonjuiceorbalsamicvinegar½to1teaspoonmaplesyrup(optional)1½teaspoonssoysauce,tamariorapinchofseasaltfewdropssesameoil(optional)
DIRECTIONS
Whiskalltheingredientstogetherwithaforkandimmediatelypouroverasalad.Contributor’s note: This dressing is a great way to enjoy flaxseed oil, whichcontainsimportantessentialfattyacids.
Robert’sHempLemonCaesarDressingBYROBERTYAROSHANDLISASOTO
ADVANCED PREP: None IMMEDIATE PREP: 15 minYIELDS 3 to 4 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1cupoliveoil1cuplemon,peeled½teaspoonblackpepper⅓cupwhiteonion4clovesgarlic½teaspoonCelticseasalt⅓cupgroundsesameseedsohempseeds1heapingtablespoontahini1heapingtablespoonmiso¼cupalmondpulp(optional)¼teaspoondryoregano10pittedKalamataolivesandjuice
DIRECTIONS
BlendalltheingredientstogetherinaVitaMixforarichandcreamydressing.
SweetBasilOilSaladDressingBYMATTAMSDEN
ADVANCED PREP: None IMMEDIATE PREP: 20 min YIELDS 3 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1cupThaicoconutwater½cuporganic,cold-pressedoliveoil
1cupfreshorganicbasilleaves,stemsremoved1to2clovesorganicgarlic,peeled¼cupfresh,organiclemonjuice⅛cupnamashoyupinchCelticseasalt¼cuporganicdates,pitsremoved
DIRECTIONS
Combine all ingredients in a blender and mix well. Serve over your favoritemixedgreens.Variation:Thebasil in this recipecanbesubstitutedbymint,dill,cilantro,ortarragon,foradifferentflavor.
TahiniDressingBYJINJEEANDSTORMTALIFERO
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
1jarraworganicsesametahini(about2½cups)4lemonsorlimes,juiced2to3clovesgarlic,pressedCelticseasalttotaste
DIRECTIONS
Mix the tahiniand lemon juice inabowl.Add thegarlicandsea salt to taste.Transferthemixtureintoajarandspoontheremainderintoabowl.Mix2tablespoonsofthemixturewith1tablespoonofwaterandyouhaveyoursaladdressing.Adjusttheamountofwatertothedesiredthicknessofdressing.
Variation1:Foratahinidip,justaddlesswater.Variation2:Foratahini“cheese,”omitthewater.Spreaditoncelery,optionallywithasprinkleofcayenne.
WildLiveUndressingBYJACKIEANDGIDEONGRAFF
ADVANCED PREP: 12 to48hours for soaking IMMEDIATE PREP: 30minSERVES 8SPECIAL EQUIPMENT
FoodprocessorINGREDIENTS
2garliccloves,choppedfine1cupBrazilnuts,washed,soakedfor2hours,anddrained¼cupnamashoyu2tablespoonsfreshrosemary2tablespoonsfreshsage,choppedfineseasalttotaste2tablespoonsunpasteurizedmiso2cupswildrice,washed,soakedfor12to48hours,anddrained1onion,choppedfine3stalkscelery,choppedfine½cupfreshcranberries,forgarnish
DIRECTIONS
Placethegarlicinthefoodprocessorandprocesswell.AddtheBrazilnutsandprocesstoarice-liketexture.Addthenamashoyu,rosemary,sage,seasalt,andmiso,andblendwell.Transferthemixture toabowlandadd thewild rice,onions, andcelery.Stirwell, andgarnishwithfreshcranberries.
Abeba&Anna’sIt’sReallySoup!BYABEBAWRIGHTANDANNAFISK
ADVANCED PREP: None IMMEDIATE PREP: 30 min SERVES 8 to 10 SPECIAL EQUIPMENT BlenderINGREDIENTS
10to11freshRomatomatoes,chopped½redoryellowonion,peeledandchopped4clovesgarlic,peeledfreshbasiltotastefreshdilltotaste2tablespoonslemonjuiceCelticsalttotaste2tablespoonsoliveoil
⅛to¼cupraisins1to2redbellpeppers¼jalapeñopepper(optional)1cupsundriedtomatoes,finelychopped(divided)1avocado,cubed1earofcorn,cutfromcob½sweetyellowpepperfinelychoppedparsley,forgarnish
DIRECTIONS
Inablender,combine6ofthetomatoeswiththeonion,garlic,basil,dill,lemonjuice,seasalt,oliveoil, raisins,redbellpepper, jalapeño(ifusing),and½cupwater.Blendwell.Add½cupofthesundriedtomatoes,alittleatatime.Blendwell.Inalargebowl,combinetheavocado,remainingfreshanddriedtomatoes,corn,and the sweet yellow pepper. Pour the blended mixture over the choppedvegetables,andstirwell.Garnishwithparsley.Contributor’s note: This recipe was created at a 2002 Raw Chef’s TrainingRetreatconductedbyVictoriaBoutenko.Thissoupwasahit—thestudentswerescrapingthebowlandbeggingfortherecipe.
AfricanSpicySesameSoupBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENTCoffeegrinder,blenderINGREDIENTS
1teaspooneachcoriander,cumin,andcardamomseeds½cupsesameseeds½cuptahini1cupfinelychoppedtomatoes
2stalkscelery,finelychopped1largeonion,finelychopped1-inchpiecefreshginger,finelychopped2clovesofgarlic,peeledandfinelychopped½teaspooncayennepepper1teaspoonturmeric½cupsweetcorn1dessertspoonsesameoil
DIRECTIONS
Grindthecoriander,cumin,cardamomandsesameseedsinacoffeegrinder.Inablender,combinethetahiniwiththegroundseeds,tomatoes,celery,onion,ginger,cayenne,andturmeric.Blendthisuntilsmooth.Pourintoservingdishes,andpileequalamountsofsweetcorninthemiddleofeachdish.Sprinkleonalittlemorecayennefordecoration.Contributor’snote:ThissoupisbasedontraditionalAfricanflavors.
AvoSoupBYSTEPHENARLIN
ADVANCED PREP: None IMMEDIATE PREP: 15 min SERVES 2 to 3 SPECIAL EQUIPMENT BlenderINGREDIENTS
2largeavocados,skinsandpitsremoveddistilledwater1cupchoppedzucchini1mediumcucumber,chopped½cupcorn1mediumtomato,chopped¼cupchoppedgreenonion
1tablespoonfreshcilantro
DIRECTIONS
Combine1to1½avocadoswiththecucumber,tomato,andcilantroinablender.Blend,addingdistilledwatertoreachdesiredconsistencyandpourintoabowl.Chop the remaining½ avocado into small cubes and stir into the soup, alongwiththezucchini,corn,andonions.
BlendedSaladBYPAULNISON
ADVANCEDPREP:NoneIMMEDIATEPREP:5minSERVES1SPECIALEQUIPMENTBlenderINGREDIENTS
1handfulleafygreens(lettuceorspinacharebestforthisrecipe)½cucumber1stalkcelery½lemon,juiced1handfulsunflowersprouts(optional)½redpepper(optional)1avocado1teaspoonflaxseedoroliveoil(optional)1tomato
DIRECTIONS
Blendallingredientsandserve.
Borscht
BYVICTORIABOUTENKO
ADVANCED PREP: None IMMEDIATE PREP: 20 min SERVES 7 to 10 SPECIAL EQUIPMENT Blender orVitaMixINGREDIENTS
3beets,peeled1smallrootginger,sliced3to4clovesgarlic,peeled6to7bayleaves2carrots,chopped2stalkscelery2tablespoonsapplecidervinegar1tablespoonhoney3to4oranges,peeled,seedsremoved1cupoliveoilseasalttotaste½cupwalnuts¼headcabbage,dicedorgrated1to2carrots,dicedorgrated1bunchparsley,dicedorgrated
DIRECTIONS
Blendthebeets,ginger,garlic,andbayleaveswith2cupswaterinablenderorVitaMix.Pourthemixtureintoabigbowl.Blendthecarrots,celery,applecidervinegar,oranges,honey,oliveoil,andseasaltwith2cupswaterabout30seconds.Stoptheblender;addthewalnutsandblend on low speed very quickly, so they break into small pieces but do notblend.Pourinthesamebowlandstir.Addthecabbage,carrots,andparsleytotheblendedmixture.Stirandserve.
BroccoliSoupBYJALISSALETENDRE
ADVANCED PREP: None IMMEDIATE PREP: 10 min SERVES 4 SPECIAL EQUIPMENT BlenderINGREDIENTS
1cuprawunsaltedcashews2cupsbroccoli2tablespoonschoppedonions¼cupfreshcilantro¼avocado,skinandpitremoved1½teaspoonsHerbamare®totasteDIRECTIONS
Blendingredientswith3cupsofwateruntilcreamy.
ButternutSquashSoupBYEDDIED.ROBINSON
ADVANCED PREP:NoneIMMEDIATE PREP:20minYIELDS5 to6cupsSPECIALEQUIPMENT VitaMix orfoodprocessorINGREDIENTS
1cupgratedzucchini1cupgratedbutternutsquash4freshbasilleaves1teaspoonflaxseedoil¼teaspooncayennepepper1tablespoonalmondbutter½cupgratedcarrots2greenonions,chopped1tablespoonparsleyorcilantro1tablespoonBraggLiquidAminos1cuppurifiedwater1tablespoonmaplesyrup(optional)
DIRECTIONS
BlendalltheingredientsinaVitaMixorfoodprocessoruntilcreamy.
Carrot/Orange/PumpkinSoupBYSHARONELAM
ADVANCED PREP: None IMMEDIATE PREP: 20 min SERVES 2 SPECIAL EQUIPMENT BlenderINGREDIENTS
1roundedcuporganicpumpkin,puréedandfresh1½cupsorganiccarrots,puréedpoultryseasoningorpowderedvegetable“chicken”brothpowder,totaste1½teaspoonsgarlicpowder,totaste1½teaspoonsonionpowder,totaste¾to1inchfreshginger,puréedCelticsalttotasteWater
DIRECTIONS
Blendallingredients.Addanyotherseasoningofyourchoicetotaste.Serveatroomtemperature.
ShellyandRay’sCauliflowerSoupCONTRIBUTEDBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSPECIALEQUIPMENTBlenderSERVES3–4
INGREDIENTS
Forthebase:2–3cupswater½cupnuts½redpepper½jalapenopepper¼to½cupraisins½bunchdill⅓teaspoonsalt
Inthebase/cutintobowls:¼avocado1cupcauliflower
DIRECTIONS
Firstblendwaterandnuts.Thenblendinredpepper,jalapenopepper,avocado,raisins, dill, and salt.Add cauliflower last to thicken.Toblendedmixture addchoppedavocadoandcauliflower.
CeleryChowderBYRHONDAMALKMUS
ADVANCED PREP: None IMMEDIATE PREP: 30minSERVES 3 to 4SPECIAL EQUIPMENT Blender, JuicerINGREDIENTS
4stalkscelery,divided4greenonions,diced,divided1smallzucchini,diced,divided½bellpepper,diced,divided1clovegarlic,minced
1cupcarrotjuice½cupceleryjuice1tablespoonparsley,mincedCelticseasalttotaste(optional)
DIRECTIONS
Blend half of the celery, onions, zucchini, and pepper with the garlic, carrotjuice,andceleryjuice.Addtheremainingvegetables,mincedparsleyandCelticseasalttotaste.Mixwellandenjoy!
ColdNectarineDessertSoupBYVITA-MIX
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 3 ½ cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
4nectarinesorpeaches,pitted½cupcoldwhitegrapejuice1tablespoonsugarorothersweetenertotaste½lemon,juiced⅛teaspooncinnamonmintleaves,forgarnish
DIRECTIONS
PlacealltheingredientsinyourVitaMixintheorderlisted.SelectVARIABLE,speed#1.Turnon themachineandquickly increase the speed to#10; then toHIGH.Run for 1minute or until smooth.Garnishwithmint leaves and serveimmediately.
CornBellPepperSoupBYMARYRYDMAN
ADVANCEDPREP:6hourstosoaknutsIMMEDIATEPREP:15minSPECIALEQUIPMENTBlenderSERVES2–4
INGREDIENTS
2earscorn,cutoffcob2largeredoryellowbellpeppers,choppedinbigchunks½cupalmonds,soaked2teaspoonsmiso½clovegarlicyoungcoconutmilkorwatertoblend
DIRECTIONS
Blendallingredients,addingwatertodesiredthickness.Contributor’snote:Sweet,SimpleandTasty!
CreamyBellPepperSoupBYQUINTESSENCERESTAURANT
ADVANCED PREP: None IMMEDIATE PREP: 20 min YIELDS 8 cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
2 medium sized red or yellow bell peppers, stems removed,chopped2mediumcucumbers,chopped½mediumredonion,chopped¼cupcold-pressedoliveoilfromadarkbottle
1teaspoonseasalt1teaspooncarawayseeds2mediumclovesgarlic3cupsfilteredwater
DIRECTIONS
Combineall theingredientsinahighspeedblenderandblenduntilcreamyandsmooth.
CreamofShiitakeSoupBYSHAZZIE
ADVANCEDPREP:Noneifalmondmilkisonhand,otherwise½dayIMMEDIATEPREP:15minifserved cold; 1 ½ hr if served warm using dehydrator SERVES 2 SPECIAL EQUIPMENT
Blender,dehydratorforwarmingINGREDIENTS
1cupfreshshiitakemushrooms,hardstemsremoved1tablespoonrawalmondbutter2cupsAlmondMilk½redonion,finelychopped½cupparsley1cupcelery,finelychopped½cupspinach,tightlypackedandfinelychopped1teaspoonsesameoildashseasaltdriedmushrooms,forgarnish
DIRECTIONS
Combine themushrooms, almondbutter, and almondmilk in a blender; blend
well.Addtheonionandtheparsley;stirwell.Pourthesoupintoservingbowls.Mixtheceleryandspinachwiththesesameoil(andalittleseasaltifyoulike).Placeasmallpileof thismixtureinthemiddleof thesoup,andsprinklesomedried mushrooms on top. If you are serving this warm, add the spinach andceleryafterheating.Chineseleavesmakeagreat“bread”forthissoup.
DelhiExpressSoup(fivestar)BYMAYAADJANI
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTChampionjuicer,blenderSERVES
4
INGREDIENTS:
Forthebase:5carrots4stalkscelery2″sliceofbeet1apple2avocados,peeledandde-pitted1redbellpepper,seededandchopped2+teaspoonscurrypowder1clovefreshgarlic,pressed1teaspoonsaltortotaste
Forserving:1avocado,peeled,pittedandcubed2tomatoes,cubed½cucumber,cubedCilantroandfinelychoppedonionforgarnish
DIRECTIONS
Juicethecarrots,celery,beetandapple.Pourjuiceintoblenderandaddtheotherbase ingredients. Blend until smooth. Chop the serving ingredients into fourbowls.Poursoupfromblender intobowlsandgarnishwithcilantroandfinelychoppedonion.
RoseandNeal’s“Dilliflower”SoupCONTRIBUTEDBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTBlenderSERVES4
INGREDIENTS
Forthebase:⅓cupeachwalnuts,pinenutsandalmonds2clovesofgarlic1chilipepper½redbellpepper½cupcauliflower½cupgrapeseedoil2small(Roma)tomatoes1teaspoonsaltsmallbunchofdill¼onion½avocado1tspcorianderseed3cupswaterjuiceof1lemon
Inthebase/cutintobowls:2tomatoes,cutin¼″chunks½cupcauliflowercutinbitesizepieces½cupbellpeppercutinbitesizepiecesForthegarnish:DillweedGratedlemonrind
DIRECTIONS
Mix all base ingredients in blender. Pour into bowl and add small chunks oftomato, cauliflower, bell pepper, dehydrated mushrooms, dill. Garnish withgratedlemonrind.
FreshCornerGazpachoBYKARYNCALABRESE
ADVANCED PREP: None IMMEDIATE PREP: 30 min SERVES 8 SPECIAL EQUIPMENT BlenderINGREDIENTS
5tomatoes,diced1smallredbellpepper,cored,seededanddiced1smallyellowbellpepper,cored,seededanddiced¼largezucchini,diced½largecucumber,quarteredlengthwiseandthinlysliced¼onion,diced1tablespoonchoppedgarlic½cupoliveoil¼teaspoonorlesscayennepepper,totaste¼bunchparsley,washed,driedandcoarselychopped
3tablespoonsbalsamicvinegar2tablespoonsSpike
DIRECTIONS
In a large bowl, combine the tomatoes, red and yellow peppers, zucchini,cucumber,onionandgarlic.Mixwell.Inasmallbowl,combine theoliveoil,cayenne,parsley,balsamicvinegarandSpike.Whisktogetherandpouroverthevegetables.Ladle 1 ½ cups of this mixture into your blender and blend on high untilGazpachohasliquefied.Pourintobowlandstirtogether.Refrigerateuntilreadytoserve.
FullMontyRawSoupBYMAYAADJANI
ADVANCEDPREP:NoneIMMEDIATEPREP:30minSPECIALEQUIPMENTChampionjuicer,blenderSERVES
4
INGREDIENTS
Forthebase:5carrots5celerysticks2″gingerroot2″slicebeet(approx½medbeet)1celeryroot1avocado,peeledandpitted1redbellpepper,coredandseeded1clovegarlic,pressed1+teaspoonsalt,totaste
½teaspoongroundpepper
Forserving:2tomatoes1avocado1yellowpepper½cucumberparsleyforgarnish
DIRECTIONS
Juice the carrots, celery, ginger root, beet and celery root. Use the pulp inanotherrecipeoraddittoyourcompostpile.Pourjuiceinblenderandblendintheavocado,redbellpepperandseasonings.Chopthetomatoes,thesecondavocado,yellowbellpepperandcucumberinto4bowls.Pourblendercontentsintobowlsandgarnishwithfreshparsley.Enjoy!
GazpachoBYVICTORIABOUTENKO
ADVANCED PREP: None IMMEDIATE PREP: 20 min SERVES 4 to 5 SPECIAL EQUIPMENT BlenderINGREDIENTS
¼cupextravirginoliveoil5largeripetomatoes,chopped2clovesgarlicorspicypeppertotaste1tablespoonrawhoney(datesorraisinsworkjustaswell)¼cuplemonjuice½teaspoonseasalt1bunchfreshbasil
1largeavocado,cutinto¼-inchcubes1mediumbellpepper,cutinto¼-inchcubes5stalkscelery,cutinto¼-inchcubes1smallonion,cutinto¼-inchcubeschoppedparsley
DIRECTIONS
Blendtheoliveoil,tomatoes,garlic,honey,lemonjuice,seasaltandbasilwith½cupofwateruntilsmooth.Pour the soup into a large bowl, and add the chopped avocado, bell pepper,celeryandonion.Mixalltheingredientstogetherandsprinklewithchoppedparsley.
MangoSoupBYSHANNONISLEYSCHNIBBE
ADVANCED PREP: None IMMEDIATE PREP: 30minSERVES 6 to 8SPECIAL EQUIPMENT Blender, JuicerINGREDIENTS
3largeorganictomatoes,chopped2organicavocados,pitsremoved2organicmangoes,sliced,pitsremoved1-inchpiecefreshgingerroot1 tablespoon fresh thyme leaves, loosely packed, plus extra forgarnish20organiccarrots,juiced
DIRECTIONS
Blend the tomatoes,avocados,mangoes,ginger,and thymewithenoughcarrotjuice tocover.Slowlyadd therestofcarrot juicewhileblending.Servewitha
fewthymeleavesontop.
MushroomSouporGravyBYNOMISHANNON
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 1 cup SPECIAL EQUIPMENT BlenderINGREDIENTS
¼cupalmondbutter½cupwater2cupsquarteredmushrooms1tablespoonmincedonionorshallot(optional)2teaspoonsnamashoyuor½teaspoonCelticseasalt4tablespoonsfinelychoppedmushrooms(forsouponly)
DIRECTIONS
Blend the almond butter and ½ cup water. Gradually add the quarteredmushrooms,onion,andnamashoyu,andblenduntilsmooth.Forsoup,topwithfinelychoppedmushrooms.Contributor’s note: This mixture is very rich, so keep the portions small forsoup.ItisalsoadelicioustoppingforSunGardenBurgers.
RaspberryCreamSoupBYELYSAMARKOWITZ
ADVANCED PREP: None IMMEDIATE PREP: 10min SERVES 2 SPECIAL EQUIPMENT Green Power / StarMachine,blenderINGREDIENTS
3cupsorangejuice(fromabout8to12oranges)
1½cupsrawcashews1boxraspberries1orange,sliced
DIRECTIONS
In a blender, make the stock by blending the orange juice with the cashews,addinghalftheboxofraspberrieslast.Floattheremainingraspberriesandorangeslicesinthebroth.Serveinafancybowl,garnishedwithorangeslices.Hint: Ifyouwanta thickerbroth, startoutblendingwithonly2cupsof juiceandaddthelastcupofjuiceslowlyuntilthedesiredconsistencyisachieved.Contributor’snote:This soup is great on awarmday, or as a dip for parties.Anotherfunideaistoserveitasafonduewiththesoupinthemiddleandthefruitarrangedonaplatteraroundit.
GrahamandDoris’RawsomeTomatoSoupCONTRIBUTEDBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSPECIALEQUIPMENTBlenderSERVES3–4
INGREDIENTS
Forthebase:5smalltomatoes(approx.1.5cups)¼cupcucumber¼cupsundriedtomato1tablespoonfreshbasil½cuptahini4clovesgarlic1hotpepper(cayenne)
½bellpepper(userestforgarnish)juiceof½lemon¼cupcelery⅛cupfreshonion⅛cupdriedonion1teaspoonsaltApprox.1cupwater
Forthegarnish(choosesomeorall):parsleytomatoesbellpeppersdriedonionpurpleoniongarlicflowers
DIRECTIONS
Blendallsoupbaseingredients,divideintoindividualbowlsandaddgarnish.
RawThaiLemonCoconutSoupBYJINJEEANDSTORMTALIFERO
ADVANCED PREP: None IMMEDIATE PREP: 30 min SERVES 4 SPECIAL EQUIPMENT Juicer, citrus juicerINGREDIENTS
1to2largesquash,juicedmilkof1coconut1to4lemons,juiced,totaste
5mushrooms,chopped2carrots,sliced
DIRECTIONS
Mixall the ingredients together ina largebowl,andheatona lowflameuntilwarm,ifdesired.
SeaweedChowderBYMATTAMSDEN
ADVANCED PREP:60minIMMEDIATE PREP: 15minSERVES 2 to3SPECIALEQUIPMENT Blender, citrusjuicerINGREDIENTS
2ouncesdriedwakaméseaweed3cupsfiltered,distilledorspringwater1cupraw,organicpinenuts2to3clovesorganicgarlic,peeled¼cupfresh,organiclemonjuice½teaspoonCelticseasalt
DIRECTIONS
Inamediumbowl,soaktheseaweedinthewaterfor15to60minutes.Draintheseaweedandtransfertoabowl.Inablender,combinethewater,pinenuts,garlic,lemonjuiceandseasalt.Blendthoroughly.Pourintoabowlandservewithpiecesofthesoakedseaweed.
AlethaandBonnie’sSpicyRainbowGarlicSoup
CONTRIBUTEDBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSPECIALEQUIPMENTBlenderSERVES4
INGREDIENTS
Forthebase:½to¾cuppinenuts2tablespoonsormoreoliveoiljuiceof½lemon6–8smalltomatoes(cherryorother)6–8clovesgarlicsalt2driedcayennepeppers
Inthebase/cutintobowls:Avocado, cucumber, red and yellow bell pepper (cut into smallchunks)(reservealittleforgarnish)
DIRECTIONS
Mixallbaseingredientsinblender.Whenblended,stirinorcutintobowlssmallchunksofavocado,cucumber,redandyellowbellpepper.Decoratetop(s)withsame!
SquashandKumquatSoupBYSHAZZIE
SERVES2SPECIALEQUIPMENTJuicer,blenderADVANCEDPREP:Noneifalmondmilkisonhand;otherwise½dayto12hrIMMEDIATEPREP:30minINGREDIENTS
½acornsquash(orwhateversquashyoucanfind)6kumquats1carrot1yellowororangebellpepper1teaspoonfreshlypeeledlemonrind1smallhotchili1tablespoonfreshcoconutmeat1clovegarlic5driedapricots,soaked2to12hours1sundriedtomato1cupsunflowerorAlmondMilk
DIRECTIONS
Ifyoudon’thaveajuicer,chopthesquash,kumquats,carrot,bellpepper,lemonrind,chili,coconutmeat,garlic,apricots,andsundriedtomatoes,andplacethechopped vegetables in a blender. Blend to a liquid with 1 cup sunflower oralmondmilk,thenstrain.Ifyouwantathickersoup,addinsomeofthepulp.Ifyouownajuicer,juicethekumquats,bellpepper,coconutmeat,andapricots,thenaddalltheingredientstotheblenderandblendtoaliquid.Serve this soup with a little grated squash, some sunflower seeds and somechoppedgreenonionsontop.
SweetChinaSoupBYROSELEECALABRO
ADVANCEDPREP:OneweekforsunflowersproutsIMMEDIATEPREP:30minSERVES2to4SPECIAL
EQUIPMENTBlenderINGREDIENTS
2largecarrots,topsremoved,chopped2stalkscelery,chopped
2Fujiapples,coredandchopped½avocado,peeledandpitted½smallbeet,peeledandchopped2tablespoonslemonjuice2tablespoonsunpasteurizedrawmiso½teaspoonChinesefive-spice¼teaspoonCelticseasalt1cupsunflowersprouts2cupswater
DIRECTIONS
Inablender,combinealltheingredientsandblenduntilsmooth.
SweetPotatoSoupBYROBERTYAROSHANDLISASOTO
ADVANCED PREP:Overnight IMMEDIATE PREP: 10min or 1–1½hr ifwarmed in dehydratorSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
1sweetpotato(shreddedandsoakedovernight)¼redonion,chopped½smallcloveofgarlic1apple,chopped½teaspoonChinesefive-spice½teaspooncinnamon½teaspoonCelticseasalt
DIRECTIONS
Blend all the ingredients with 1 cup of water until smooth. Serve warm ifdesired.
ThaiCoconutCurrySoupBYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 30 min YIELDS 8 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
5shitakemushrooms,thinlysliced1½limes,juicedpinchseasalt3youngThaicoconuts(savewaterfrom1)1½teaspoonsgratedorzestedfreshgingerjuiceof1lime(about2tablespoons)½cupoliveoil3dates,pitted1teaspoonCelticseasalt1tablespoontamari2clovesgarlic,peeled1teaspooncurrypowder1teaspoonThaichili3scallions,thinlysliced
DIRECTIONS
Marinatethemushroomsinthejuiceof½alimeandapinchofsalt.Blendthemeatfromallthecoconutswiththewaterfrom1coconutuntilsmooth(thismay take a couple ofminutes if the coconuts are cold).Add the ginger,juiceof1lime,oliveoil,dates,seasalt, tamari,garlic,currypowder,andThaichili,andblenduntilsmooth.Stirinthemarinatedmushroomsandscallions.
Carefullywarm this soupon thestove ifdesiredor serveas is.This soupwillkeepintherefrigeratorforupto5days.
ThaiSoupBYRHIO
ADVANCED PREP: None IMMEDIATE PREP: 30 min SERVES 4 SPECIAL EQUIPMENT BlenderINGREDIENTS
waterfrom3youngThaicoconuts2largetomatoes,chopped1½largeavocados1tablespoonchoppedfreshginger3to4clovesgarlic,pressed½to1redjalapeñopepper,choppedlarge handful mixed fresh herbs: rosemary, oregano, basil andtarragon(tarragongivesitaspecialflavor)1tablespoonnamashoyuor1teaspoonCelticseasalt1redbellpepper,diced½redonion,diced½bunchcilantro,finelychoppedhandfulparsley,finelychoppedextra-virginoliveoiltotaste
DIRECTIONS
To make the soup base, pour 1 cup coconut water into the blender. Add thetomatoes,½avocado,ginger,garlic,jalapeño,mixedherbs,andnamashoyuorCelticseasalt.Mixuntil theherbsarewellblended.Add theremainderof the
coconutwaterandblendagain.Pour thesoupbase into individualbowlsandaddthechoppedredbellpepper,onion, cilantro, parsley, and the remainderof the cubed avocado.Drizzlewitholiveoilandserveimmediatelyoronthesameday.
TomatoWildRiceSoupBYCHADSARNO
ADVANCED PREP: 3 to5days to sproutwild rice&soak tomatoesIMMEDIATE PREP: 30minSERVES4SPECIALEQUIPMENTVitaMixINGREDIENTS
1½cupsdicedportobellomushrooms2tablespoonsnamashoyu½cupsundriedtomato,soakedovernight(reservethewater)1tablespoongarlic,minced3cupschoppedfreshtomato½cupchoppedparsley⅓cupchoppedbasil1zucchini,chopped2tablespoonsmincedoregano½apple,cored½tablespoonCelticseasalt¼teaspooncayenneormincedhotpepperdashwhitepepper2cupswildrice,sprouted
DIRECTIONS
Marinatethemushroomsinthenamashoyufor10to15minutes.InaVitaMix,blendthesundriedtomatoesand1cupoftheirsoakingwaterwiththegarlicuntilsmooth.Addthefreshtomatoes,parsley,basil,zucchini,oregano,apple, sea salt, cayenne,whitepepper, and2additional cupsofwater (use the
soakwaterifyouhaveanyleft).Blendonlowuntilthemixtureisslightlychunky.Addthericeandblendonlowfor another 10 to 20 seconds. Servewarm toppedwithmarinatedmushroomsandRosemaryCroutons,ifavailable.EditorsNote:Somebrandsof sundried tomatoes are extremely salty, inwhichcase, discard the soakwater anduse fresh filteredwater instead, and/or adjustthesaltinyourrecipe.
UdonNoodleSoupwithGreenOnionBYCHADSARNO
ADVANCEDPREP:NoneIMMEDIATEPREP:OnehourSERVES4SPECIALEQUIPMENTBlender,meshstrainerormilkbagINGREDIENTS
3cupscoconutwater½tablespoonnamashoyu1teaspoonCelticseasalt1teaspoontoastedorrawsesameoil½tablespoongarlic1tablespoonfreshginger,chopped1tablespoonlemongrass,chopped5kefirlimeleaves½cupcoconutmeat,cutintothinstrips⅓cupsnowpeas,cutintothinstrips¼cupredbellpepperconfiture3tablespoongreenonion,dicedsmall,plusextraforgarnish
DIRECTIONS
Inhighspeedblender,blendthecoconutwater,namashoyu,seasalt,sesameoil,garlic,ginger,lemongrass,andlimeleavesuntilliquefied.
Pourthemixturethroughafinemeshstrainerinanevenstream,collectingitinabowl.Addthecoconutmeat,snowpeas,redbellpepper,andoniontothesoup.Servewarm.Garnishwithdicedgreenonion.
Vern’sGazpachoADVANCEDPREP:NoneIMMEDIATEPREP:20minYIELDS5-6servingsINGREDIENTS
Forthesoupliquid:2poundstomatoes,chopped5–6clovesgarlic⅛to¼lemon,includingpeel½teaspoonsalt,preferablyCelticseasalt2tablespoonsoliveoil½cupsunflowerseedsForthewholechunks:1bagfrozencorn,thawed(preferablyorganicbabycorn)3avocados,pittedandchoppedinto½inchcubes
DIRECTIONS
Blendallbut thesunflowerseeds inahighspeedblenderorfoodprocessor. Ifthelatter,startwithsolidingredientsandaddliquids(andtomatoes)onlyslowlytoavoidmixturewhirlingout.Addthesunflowerseedslastandspinsomemoretillsmooth.Add thewhole chunks, chill and serve.Note: if the corn is not quite thawed,pourthesoupoveritandthatwillthawitoutandchillthesoupwhileyouchoptheavocados.
VitalitySoup
BYCHERIESORIA
ADVANCED PREP: None IMMEDIATE PREP: 10 min SERVES 2 SPECIAL EQUIPMENT BlenderINGREDIENTS
1cupnon-chlorinatedwater½cupfreshorangejuice¼cuplemonjuice6ouncesgreens(suchasspinach,sunflowerorkale)1mediumapple,quarteredandcored½to1fullmediumavocado,quartered,peeledandpitted1cucumber,chopped1garlicclove,crushed1greenonion,chopped¼habanerochili(optional)⅛to¼teaspoongroundkelpordulse1tablespoonunpasteurizedlightmisoseasalttotaste
DIRECTIONS
Combinealltheingredientsinablenderandpuréeuntilsmooth.Adjustflavorstotasteandserveatroomtemperature.
WatercressPearSoupBYQUINTESSENCERESTAURANT
ADVANCEDPREP:2hrstosoakpecansIMMEDIATEPREP:10minYIELDS4to6cupsSPECIALEQUIPMENT
BlenderINGREDIENTS
2pears½cupsoakedpecans1tablespoonallspice2tablespoonspumpkinseedoil½
bunchwatercressseasalttotaste¼cupoliveoil1cupfilteredwater,ormoreifdesiredDIRECTIONS
Blendall theingredientstogetherinahighspeedblender.Add1cupwaterandblenduntilsmoothandcreamy.Continueslowlyaddingwaterandblendinguntildesiredconsistencyisachieved.
AntsinaCanoeBYSTEPHENARLIN
ADVANCED PREP: 12 hours IMMEDIATE PREP: 30 min SERVES 2 SPECIAL EQUIPMENT JuicerINGREDIENTS
2largeapples2cupsalmonds,soakedfor12hours2ouncesraisins(withseeds)
DIRECTIONS
GrindthealmondsthroughaChampionorGreenPower/StarJuicer,usingtheblankplate.Thiswillmakealmondbutter.
Cuttheapplesintoquarters;removeanddiscardtheseedsandcore.Spreadthealmondbutterontheapples,andthencoverthemwithraisins.Contributor’snote:Thisisagreatsnackwhenyou’reonthego.
AntsonaLogBYKARIECLINGO
ADVANCED PREP: None if using commercial almond butter, or see previous recipeIMMEDIATE PREP: 5–20 min depending on age of child SPECIAL EQUIPMENT NoneINGREDIENTS
celeryrawalmondbutterraisins
DIRECTIONS
Cutceleryinto“logs.”Spreadrawalmondbutterintothecelerylogs.Letachildputthe“ants,”orraisins,ontothelogandenjoy!
ChiliPistachiosBYCHADSARNO
ADVANCED PREP: 12 hours + 14 hrs IMMEDIATE PREP: 15 min YIELDS 2 cups SPECIAL EQUIPMENT
DehydratorINGREDIENTS
2cupspistachios,soaked10to12hours2tablespoonschilipowder1½tablespoonsonionpowder1tablespooncumin1tablespoonCelticseasalt
DIRECTIONS
In amixingbowl, toss thenuts togetherwith the spices.Spread thenuts on adehydratorsheetanddehydrateat110°Ffor12to14hoursoruntilcrisp.ServewithFajitaVegetables.
ChunkeyMonkeyBYJULIANHUERTA
ADVANCED PREP: None IMMEDIATE PREP: 15 min SPECIAL EQUIPMENT NoneYIELDS 1 large servingINGREDIENTS
½ cup zucchini (chopped into chunks) ½ cup cucumber (chopped intochunks)½cupavocado(choppedintochunks)¼cupcoldpressedoliveoil⅛ teaspoon sea salt (more or less to your taste)¼ teaspoon paprika ⅛teaspoontarragonDIRECTIONS
Mixallabove.Let theavocadogeta littlebruisedwhenmixing; itadds to theoveralldish.Now,eventhoughthisischunky,andyoumayfeellikeamonkeyafterwards,ifyoureallywanttotakeitovertheedge…shapeitintoamonkeyhead!
Formonkeyface(optional):Mouth:Cutoff1inchoftheendofthecucumberand zucchini. Then cut it so that you have 2 wedges.Eyes: circles from thecucumber, zucchini and add 2 tablespoons chopped olives. Mix everythingtogether.
LayeredPortobellowiththickPineNutandSesameCreamBYJULIANHUERTA
ADVANCEDPREP:NoneIMMEDIATEPREP:1hourSPECIALEQUIPMENTBlenderSERVES2
INGREDIENTS
2largeportobellomushrooms15 Kalamata olives finely diced (e.g. cut into thin rings, thenquarter)Reserve1teaspoonforgarnish.2½tablespoongreenonion(thingreenrings)Reserve1teaspoonforgarnish
PortobelloMarinade3tablespoonsoliveoil1tablespoonKalamataolivejuicedashseasalt¼teaspoonblackpepper½teaspoondriedbasil
ThickCream½cuppinenuts¼cupsesame⅛cupspringwater1teaspoonlemonjuice2tablespoonsoliveoilfewdashesseasalt1teaspoonmincedgarlic¼teaspoonblackpepper
DIRECTIONS
Takeportobellomushrooms, and thinly slice themacross their top.Whenyouget to thegills,stop.Save themforanotherrecipe.Becarefulnot tobreak theslices. Youwant to end upwith several wide pieces as theywill become the
layers, like a lasagna, with the cream in between. Next, mix the marinadetogether, and then pour over the portobello slices. Make sure that all of theportobellosurfaceareashavetouchedthemarinade.Setaside.ThickCream: Blend ingredients on a medium-low setting. Let it be a littlechunky. Itwill add some texture to the food.Next, one sliceof theportobelloandlayitinthemiddleofaplate.Spoonabout1¼tablespoonofcreamontop.Add¾teaspoonofthefinelydicedkalamataolivesevenlyontop,followedby½ teaspoongreen onion rings. Put a slice of a portobello on a newplate, andrepeat.Gobacktothefirstplate,andaddanotherportobelloslice,followedby1½tablespooncream,¾teaspoonKalamataolives,½teaspoongreenonionrings.Repeat process until all is used up. Probably will result in about 3 layers. Irecommendthelastlayerbeingfinishedwithaportobellowithnocreamontop.Garnish:¼teaspoongreenonionontopofeach.Sprinklearoundeachplate¼tspgreenonion,and½teaspoonfinelydicedKalamataolives.ServingSuggestion:Bowlofbabyspinachgreens,lightlytossedinoliveoilanda fewdashesof sea salt orKalamataolive juice.Keep the flavors light as themaindishissorich.
Mustard-GingerPumpkinSeedCrunchiesBYELAINALOVE
ADVANCEDPREP:1to2daysforsprouting+24–36hoursfordehydratingIMMEDIATEPREP:30minSERVES12to14SPECIALEQUIPMENTDehydratorINGREDIENTS
1poundor5cupsdrypumpkinseeds,sprouted¼cuptamari,BraggLiquidAminos®,or2to4 teaspoonsCelticseasalt¼cuphoney,maplesyruporRapadura®1½tablespoonsapplecidervinegar½teaspoongingerpowderor1tablespoonzestedgingerroot1teaspoonmustardpowderor1tablespoonDijonmustard1teaspoongarlicpowderor1clovecrushedgarlic(optional)½teaspooncurrypowder
1 tablespoondriedherbs (such as basil, dill, tarragon, or Italianseasoning)
DIRECTIONS
Mixeverythingtogetherinabowl.SpreadonadehydratortraylinedwithaTeflexsheet.Dehydratefor4to6hoursat105°F.FlipandremovetheTeflexsheet.Continuetodehydrateuntilcrunchy(12to24hours).Storeinaglassjaronyourcounterorintherefrigerator.
NakedNutsBYSHANNONISLEYSCHNIBBE
ADVANCEDPREP:8–12hoursforsoaking,12–24hoursfordehydratingIMMEDIATEPREP:under5minSPECIALEQUIPMENTNoneINGREDIENTS
Almonds,pistachios,orcashews
DIRECTIONS
Soaknutsovernight;drainandrinse.Dehydrate12to24hoursoruntilcrunchy.Contributor’s notes: Soaking and dehydrating give these nuts an amazingcrunch.Theyareverysatisfyingbythemselves,especiallythealmonds.Youcanalsotrytheminsalads,wrapsandothercreations(de-shellthepistachios).
OliveBuckwheatSnacksBYSHANNONISLEYSCHNIBBE
ADVANCED PREP:2 to3days for sprouting+12hours fordehydratingIMMEDIATE PREP: 30minYIELDS24crackersSPECIALEQUIPMENTCuisinart,spiceorcoffeegrinder,dehydrator
INGREDIENTS
3mediumcarrots4clovesgarlic¼cupoliveoil1mediumonion,chopped1mediumtomato,chopped⅓cuplooselypackedchoppedthyme1cuplooselypackedchoppedparsley1tablespoonCelticseasalt2 cups buckwheat groats, soaked 10 hours and sprouted 1 to 2days2cupsflaxseeds10olives,pittedandchopped
DIRECTIONS
ProcessthecarrotsinaCuisinartfittedwiththeshreddingblade.Changetothe“S” blade and process the carrotswith garlic, olive oil, onion, tomato, thyme,parsley,andseasalt.Addthebuckwheatandprocessagain.Grind the flaxseed ina spiceor coffeegrinder.Add to thebuckwheatmixtureandprocess,slowlyadding1cupwater.Transfermixture toabowlandmix in theolivesbyhand.Spread themixtureonto 2 dehydrator trays. Dehydrate at 105°F for 12 hours, or to desiredconsistency.Enjoywithanavocado,rawpesto,orrawmarinarasauce.Contributor’snote:Thisisagreatrawalternativetoolivebread.
PortobelloMushroom—MarinatedandStuffedBYSHARONELAM
ADVANCED PREP: 3 to5hours IMMEDIATE PREP: 15minSERVESServes12SPECIAL EQUIPMENT NoneINGREDIENTS
24portobellomushrooms,washedandstemmed
Forthemarinade:1pintoliveoil1smallonion2to4clovesgarlic1to2tablespoonslemonjuice2tablespoonschoppeddill½teaspoonfreshgroundpepper1teaspoonmustardseed1½teaspoonCelticsaltForthestuffing:seedspreadornutcheeseslicedtomatoeslettucesproutsonion
DIRECTIONS
Washandstemtheportobellomushrooms,thenplacethem,topsidedown,inamarinatingdish.Piercethemushroomtopandbottomtoallowthemarinadetoproperlysoakin.Blendmarinade ingredients together, thenpourover themushroomsandin thestemindentationarea.Letstandforseveralhoursforbestabsorption.Whenservingthemushrooms,spreadyourfavoriteseedspreadornutcheeseinthe mushroom. Serve with sliced organic tomatoes, lettuce leaf, sprouts, redonionslices,andwhateverelsemaysounddelicioustoyou.
SpicyAlmondsBYVERNCURTIS
ADVANCEDPREP:12hourstosoakalmonds+2daysfordehydratingIMMEDIATEPREP:30minSERVES10to12SPECIALEQUIPMENTDehydratorINGREDIENTS
2tablespoonstamari2to3tablespoonscayennepepper2tablespoonsseasaltgarlicpowderand/orpressedfreshgarlictotasteapplejuicetotaste1poundraworganicalmonds,soakedovernightanddrainedpsylliumpowderasneeded(optional)
DIRECTIONS
Mixthe tamari,cayenne,andseasaltwith thegarlicandapple juice ina largebowl.Add the almonds, toss to coatwell.A little psyllium powder can be added tohelpthemarinadeadhere.SpreadthealmondsontodehydratortrayslinedwithTeflexsheets.Dehydrateat105°Funtilcrunchy(24to36hours).Contributor’snote:Useyourimaginationandtrydifferentseasonings.
SpicyPartyMixBYRHIO
ADVANCEDPREP:1dayforsprouting+2daysfordehydratingIMMEDIATEPREP:30minYIELDS2cupsSPECIALEQUIPMENTDehydratorINGREDIENTS
2½cupssunflowerseeds,sprouted1day1cupredlentils,sprouted1day
1mediumtolargeonion,dicedsmall1tablespoondriedmincedgarlic1teaspoonflaxgarlicchilioil1tablespoonnamashoyu2pincheshabaneropowder(becarefulwiththis—it’sveryhot)
DIRECTIONS
Mixallingredientstogetherinabowl;adjusttheseasoningstotaste.SpreadondehydratortrayslinedwithTeflexsheetsanddehydrateat95°Ffor24to 36 hours or until completely dry. Spicy Party Mix can be stored at roomtemperatureforamonthortwo.Itmustbekeptdry.Caution:Washyourhandsafterusinghabanero—donottouchyoureyes!Contributor’snote: This crunchy snack alsomakes a zippy addition to saladsandsoups.
SpicySeedMixBYJONATHANWEBER
ADVANCED PREP: 36hours for sprouting+2days fordehydrating IMMEDIATE PREP: 30minYIELDS4quartsSPECIALEQUIPMENTBlender,dehydratorINGREDIENTS
8 cups raw sunflower seeds, soaked overnight and sprouted 24hours3 cups raw pumpkin seeds, soaked overnight and sprouted 24hours2cupssundriedtomatoes,soakedovernight1bulbgarlic,clovesseparatedandpeeled1tablespoonMexicanspiceorchilipowder2teaspoonschiliflakesor1teaspooncayennepowder2teaspoonscumin
½cupnamashoyu(orseasaltorseasoningsalttotaste)½cupraisins,soaked(optional)
DIRECTIONS
To make the sauce, blend the sundried tomatoes, garlic, Mexican spice, chiliflakes,cumin,namashoyuandraisins(ifusing).Thesauceshouldbethickandnottoowatery.Placesproutedseedsinalargebowlandpoursauceoverthem.Mixwell,sothatalltheseedsarecompletelycoatedwiththesauce.Spoontheseedmixturedirectlyontodehydratorscreens,spreadingitthinlyandevenly.DonotuseTeflexsheets.Dehydrateat95°Ffor15to20hoursoruntilcrunchyandcrisp.Storeinglassjars.Contributor’snote:Thismakesagreatsnackontheroadandalsoworkswellonsalads.
SpicySunflowerSeedSnacksBYJULIANHUERTA
ADVANCED PREP: 3-4 days for sprouting IMMEDIATE PREP: variable SPECIAL EQUIPMENT None,dehydrator(optional)INGREDIENTS
sunflowerseedscayennepowderchilipowderseasalt
DIRECTIONS
Sproutsunflowerseeds(asmanyasyouwant).Stickinameshstrainerforadayortwointhefridgeuntiltheydryabit,thenSprinklewithCayenne,Chili,andasaltandVoilà!Storeinfridgeunsealedtocontinuedryingandstore.Youcould
alsodehydrate.
TastySeaSnacksBYJOHNLARSEN
ADVANCED PREP: 8 hours for soaking + 12 hours for dehydrating IMMEDIATE PREP: 25minSERVES4to6SPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
2cupsalmonds,soakedfor8hours8clovesgarlic,minced1packagenorisheets½cupnamashoyu
DIRECTIONS
Process the almonds, garlic, and nama shoyu to a grainy paste. Cut the norisheetsintoquarters.Place1spoonfulofthenutmixtureontoeachpieceofnori.Rollthenoriup,moisteningtheedgewithalittlewatertosealit.Dehydraterollsat105°Ffor12hoursoruntilcrispy.
WatermelonMountainsBYKARIECLINGO
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSPECIALEQUIPMENTNoneINGREDIENTS
watermelonseedlessgrapes
DIRECTIONS:
Slicewatermelonintotriangles.Putalongtoothpickintothepointedendofeachtriangle.Slidesomegrapes(the“mountainclimbers”)ontothetoothpick.Eat the“mountainclimbers”at the topof themountainandtheneat thewholemountain! If the watermelon is seeded, eat the seeds or have a seed-spittingcontest!Contributor’s note: The more you involve your children’s imaginations intothesecreations,themoresuccessyouwillhaveingettingthemtoeatmorefreshfruitsandvegetables.Theserecipesarefunforthewholefamily!
SideDishes
CheesePierogi
BYMATTAMSDEN
ADVANCED PREP: None IMMEDIATE PREP: 45 minYIELDS 30 pierogi SPECIAL EQUIPMENT Mandolinslicer,blenderINGREDIENTS
1organicjicama,peeled¼cupfresh,organiclemonjuice2to3clovesorganicgarlic,peeled¼cupnamashoyu½organicredbellpepper,seededandchopped½cupraworganicmacadamianuts½cupraworganicpinenuts
DIRECTIONS
Usingadelislicerormandolin,slicethejicamaintopaper-thinrounds.Combinethelemonjuice,garlic,namashoyu,redbellpepper,macadamianuts,andpinenutsinablender,andmixuntilthickandcreamy.Place approximately ½ teaspoon of the blended “cheese” on one half of thejicamarounds.Foldtheotherhalfovertocreatea“pouch”andserve.
CrispySpringRollsBYSHAZZIE
ADVANCED PREP:4days for sprouts;1½days for soakingIMMEDIATE PREP: 35minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
2cupssoftdarkgreens(suchasspinachorwatercress)2avocados,peeledandpitted1clovegarlic,peeled1-inchpiecefreshgingerroot1cupalmonds,soakedfor12hoursandsproutedfor1day8Chinesecabbageleaves1cupbeansprouts½cupchives½cupgreenonions,cutintothinstrips
DIRECTIONS
Mince the dark greenswith the avocado, garlic, ginger and sprouted almondsuntilsmoothbutstillchunky.CuttheChineseleavessothatyou’reonlyusingthetop4-inchportion.Spread some of the mixture onto the top of a Chinese leaf. Place the beansprouts,chivesandspringonionsontheleaflengthwise.Rolluptheleafsoitoverlaps.Placethespringrollsopensidedownonaplate.ServewithSweetApricotSauce.
CrunchFrieswithKetchupBYSERGEIANDVALYABOUTENKO
ADVANCED PREP: 2 hours for soaking IMMEDIATE PREP: 35min SERVES 5SPECIAL EQUIPMENT NoneINGREDIENTS
FortheCrunchFries:1poundjicama,slicedtolooklikefrenchfries2tablespoonsextravirginoliveoil
1tablespoonpaprika1tablespoononionpowderseasalttotaste¼cuponionpowderFortheKetchup:½cupdriedtomatoes,soakedfor2hoursanddrained¼applecidervinegar¼cupraisins1tablespoonsalt
DIRECTIONS:
Forthefries,combinetheslicedjicamawiththeoliveoil,paprika,1tablespoonoftheonionpowder,andseasalttotaste.For the ketchup, blend together the tomatoes, vinegar, raisins, salt and onionpowder.Dipfriesinketchupandenjoy.Contributor’s note: These look as real as if you got them at the drive-thruwindow.
DolmadesBYSHAZZIE
ADVANCEDPREP:3to7daysforsauerkraut+5to10minforsoakingIMMEDIATEPREP:35minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
1packetwakaméseaweed2shallotsor¼redonion,finelychopped¼cupfreshmint,finelychopped1cupavocado,peeledandpitted1cupSauerkraut,finelychopped
DIRECTIONS
Soak the wakamé for 5 to 10 minutes prior to use. It will become soft veryquickly,butwon’tfallapartifyousoakitlonger.Combine theonions,mint, avocadoandSauerkraut inabowl.Mix thoroughlyuntilitbecomesapaste.Selectlargepiecesofwakaméandplacethemonachoppingboard.Ifthereareno wide pieces, place a few side by side and then one across the center tostrengthenit.Putatablespoonofthepasteinthemiddleofthewakamé.Rollupthesidesofthewakamé,andthenrolluptheends,sothatthestuffingiswrappeduplikeaparcel.Noextraadhesiveisnecessary;thedolmadeswillself-sealimmediately.Continuetomakedolmadesuntilyouhaveusedallthemixture.Tip:Youcanmake theseasbigorassmallasyou like,but their size isoftendictatedbythesizeoftheseaweedstrips.Contributor’s note: The sauerkraut in the stuffing gives this variation of theGreekfavoriteitsspicyMiddleEasterntaste.
Eddie’sSpringRollsBYEDDIED.ROBINSON
ADVANCEDPREP:40minformarinatingIMMEDIATEPREP:45minSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
FortheSpringRolls:2carrots,shredded½redcabbage,shredded,plusseveralleaveswhole(forthewraps)3tablespoonshiziki,soaked30minutes1largezucchini,cutinthinstrips1redbellpepper,cutinthinstripsoliveoilBraggLiquidAminos,totaste
1tablespoonlemongrassdulseflakes,totasteFortheDippingSauce:namashoyudriedgingerscallions,chopped
DIRECTIONS
Marinatethewholecabbageleavesfor40minutesormoreinoliveoilandBraggLiquidAminos.Wraptheshreddedvegetablesandveggiestripsinthemarinatedcabbageleaves.Tierollswithchiveorcarrotshreds.To make the dipping sauce, mix nama shoyu with dried ginger and choppedscallionstotaste.ServeinasmallbowlwithSpringRolls.
FreshSpringRollsinRomaineLeavesBYELAINALOVE
ADVANCEDPREP:5 to6daysforsproutsIMMEDIATE PREP:20minSERVES4 to6SPECIALEQUIPMENT
NoneINGREDIENTS
2 romaine leaves, stems removedand cut inhalf lengthwise or 4SpringRollWraps12wholebasilleaves12wholespearmintleaves40beansprouts½avocadoormeatof1youngcoconutcutintothinstrips(dividedinto4)½poundsunflowergreens,buckwheatgreens,peashootsorbabygreens(dividedinto4)
DIRECTIONS
Placetheromainehalves(orspringrolls)onacuttingboard.Close tooneendofeachleafhalf,place4basil leaves,4spearmint leaves,10beansprouts,¼ofthereservedavocado,and¼ofthegreens.Roll up the ingredients and place a toothpick through the middle to hold ittogether.Place the rollsuprightonaplate (asyouwouldanori roll).Youmayneed totrimtheendstogetthemtostandup.
“Fried”MushroomsBYKARENKNOWLER
ADVANCED PREP: 4 hours for dehydrating IMMEDIATE PREP: 20 min SERVES 2 SPECIAL EQUIPMENT
DehydratorINGREDIENTS
10mediumportobellomushrooms,slicedinto¼-inchstripsoliveoil1lemon,juicedgarlic,chopped,totaste(optional)
DIRECTIONS
Mixtheoliveoil,lemonjuice,andchoppedgarlic(ifusing)inabowl.Pourthedressingoverthemushrooms,makingsuretheyarewellcoated.Placethemushroomsondehydratortraysanddehydrateat105°Fforatleast4hours.Removeexcessoilfrommushrooms,pattingthemwithapapertowel.Serveasasidedish.
MarinatedVeggies
BYKARENKNOWLER
ADVANCEDPREP:2hoursformarinatingIMMEDIATEPREP:20minSERVESDependsonquantitiesusedSPECIALEQUIPMENTNoneINGREDIENTS
oliveoillemonjuicefreshherbsofyourchoicevegetables,suchas:mushrooms,zucchini,tomatoes,bellpeppers,onion,eggplant,leek,okra(anythatwillsoakupthemarinade)
DIRECTIONS
Blendsomeoliveoilwithlemonjuiceandfreshherbsofyourchoice.Cutaselectionofrawveggiesintostripsandmixthemintothedressing.Makesureeverythingiswellcoated,andmarinateforatleast2hours.Useasatoppingforapizzaormixintoagreenleafysaladwithsomecreamyavocado.Veryversatileandyummytoo!
MesquiteMeltsBYSHAZZIE
ADVANCEDPREP:1to2hoursformarinating+6to12hoursfordehydratingIMMEDIATEPREP:20minSERVES4SPECIALEQUIPMENTMandolin,dehydratorINGREDIENTS
2sweetpotatoes1lemon,juiced2tablespoonsoliveoil1teaspoonseasalt1tablespoonmesquitepowder
DIRECTIONS
Cutthesweetpotatoesintofinechips;amandolinslicerisgreatforthis.Putthepotatochipsinawide-bottomedbowl.Addthelemonjuice,oliveoil,andseasalt.Marinatefor1to2hours,thendraintheliquidfromthepotatoes.Addthemesquitepowdertothepotatoes,andmixwelltomakesureit’sevenlyspread.Placethepotatoesondehydratortrays,makingsuretheyaren’toverlapping.Dehydrateat115°Ffor6to12hours,dependingonthethicknessof thechips,turningthemonce.Contributor’snote:ThisisavariationontherecipeforCurlyCrisps
OnionBhajisBYSHAZZIE
ADVANCEDPREP:2hoursforsoaking+8to24hoursfordehydratingIMMEDIATEPREP:40minSERVES4SPECIALEQUIPMENTFoodprocessororjuicer,dehydratorINGREDIENTS
2cupswalnuts,soakedfor1houranddrained1cupportobellomushrooms4sundriedtomatoes,soakedatleast2hoursanddrained(reservejuiceforanotherrecipeorassweetener)2teaspoonspaprika20to30stalksfreshcilantro10to20stalksfreshparsley1clovegarlic,finelychopped1redpepper,seedsandstalksremoved,chopped1dessertspoongarammasalapinchcayennepepper2cupsfinelychoppedredonion,divided
DIRECTIONS
Combinethewalnuts,mushrooms,sundriedtomatoes,paprika,cilantro,parsley,garlic,redpepper,garammasala,cayenne,and1cupoftheredonioninafoodprocessor,andprocess.Transfertoabowlanduseahandblendertoachieveafinerconsistency.IfyouhaveaChampionorotherjuicer,usetheblankplatetoprocessuntilsmooth.Addtheremainingonionsandmixthoroughly.Rollsmallamountsofthemixtureinto¾-inchballs.Placetheminadehydratorat115°Ffor8to24hours,makingsuretoturnthemseveraltimes.Contributor’snote: These are great servedwith cauliflower florets andSweetMangoChutneyasanappetizer.
PepperCornBoatsBYDAVIDKLEIN
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
2avocados,peeledandpitted2ormorefreshearsofcornkernels,cutfromcob2largeredoryellowbellpeppers,seedsandstemsremoved,cutinhalflengthwiseDIRECTIONS
Mash the avocados togetherwith the corn in a bowl. Spoon the avocado-cornmixtureontothebellpepperhalvesandenjoy.
PestoMushroomsBYJOHNLARSEN
ADVANCEDPREP:3hoursfordehydratingIMMEDIATEPREP:35minSERVES4SPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
1bunchfreshbasil,coarselychopped½cuplemonjuice3largeclovesgarlic,pressed
1teaspoonblackpeppercorns2cupswalnuts¾teaspoonseasalttotaste¼cupoliveoil20Criminimushrooms,stemsremoved
DIRECTIONS
Combinethebasil, lemonjuice,garlic,peppercorns,walnuts,seasaltandoliveoilinthefoodprocessorandprocesstoathickpaste.Fillthemushroomcapswiththepesto.DehydrateonTeflexsheetsat105°Ffor3hours.Enjoyasamaindishorasanappetizer.
RoastedBellPepperCheese&MushroomRisottoBYQUINTESSENCERESTAURANT
ADVANCED PREP: None IMMEDIATE PREP: 30 min SERVES 4 to 6 SPECIAL EQUIPMENT Blender, foodprocessorINGREDIENTS
2wholeredoryellowbellpeppers¼cupcold-pressedoliveoilfromadarkbottle4teaspoonsseasalt2to3driedchipotlepeppers(forlessheatremoveseeds)1cuppinenuts1cupmacadamianuts3½to4cupschoppedyellowsquash2cupsslicedbuttonorCriminimushroomschoppedparsley,forgarnish
DIRECTIONS
Blendthebellpeppers,oliveoil,seasaltandchipotlepepperstogetherinahighspeed blender. Add the pine nuts and macadamia nuts and blend to a thickcream.Setaside.Tomaketherice,processthechoppedyellowsquashinafoodprocessorfittedwiththe“S”bladeandpulse-choptoarice-likeconsistency.Transferthebellpeppercreamandthe“rice”toamixingbowlandaddbuttonorCriminimushrooms.Mixwellandgarnishwithchoppedparsleybeforeserving.
RomaineRoll-UpsBYSHAZZIE
ADVANCED PREP: 5 days for sprouts IMMEDIATE PREP: 20 min SERVES 2 SPECIAL EQUIPMENT NoneINGREDIENTS
1largeheadofromainelettuce3largetomatoes,finelychopped1avocado,peeled,pitted,andfinelychopped1handfulalfalfasprouts2tablespoonsfreshcilantro,finelychoppedbasil,oreganoormint,finelychoppedonionand/orgarlic,finelychopped(optional)
DIRECTIONS
Separatetheleavesoftheromainelettuceandplaceonaplate.Inabowl,mixtogetherthetomatoes,avocado,alfalfa,cilantro,basil,oreganoormint,onionandgarlic(ifusing)tomakethefilling.Spoonagenerousdollopof thefillingatoneendofeach lettuce leaf.Roll thesidesoftheleafover,folditinhalf.Continueuntilyouhaveusedallthefillingandtheneatlikeasandwich.
Sauerkraut
BYSHAZZIE
ADVANCED PREP: 3 to 7 days to ferment IMMEDIATE PREP: 40minYIELDS 3 to 4 cups SPECIAL
EQUIPMENTNoneINGREDIENTS
1to4headsredorwhite(ormixed)cabbages
DIRECTIONS
Removesomeoftheouterleavesfromthecabbageheadsandsetthemaside.If you have a Champion juicer, roughly chop the cabbage into manageableportionsandprocessitallusingtheblankblade.Ifyoudon’thaveaChampion,useafoodprocessortochopthecabbageuntilitisveryfine(youmightneedtodo this in batches). If all you have is a blender, finely chop about half of thecabbage,andputtheotherhalfthroughtheblender.Addenoughwatertogettheblender going and blend until very fine. Combine the finely chopped andblendedcabbage.Placethecabbageintoabigbowlandmixthoroughly.Ifthecabbageseemsdry,addsomewater,andmixagain.Pressthecabbagedown,asfarasitwillgo.Itshouldnotbewatery,justmoist.Put the saved cabbage leaves on top, and press it down again. Put a layer ofplasticwrapontopandpressitalldownagain.Putaweightontop,suchasabagofunopenedlentils,whichformtotheshapeofabowlwell.Coverthebowlwithateatowelandplaceitsomewhereinthehousewhereyoudon’tgoveryoften.Thecabbagehasastrongodorduringfermentation.In3days,check toseewhetheryouhavesauerkraut.Youwillknowwhenit’skraut, because it will smell pickled, and the cabbage will have a translucentappearance. If it still isn’t ready, leave it foranotherdayorso. Itwillsoonbesauerkraut.Transferthesauerkrauttocleanjarswithtightlidsandpressitdownsonoairistrapped.Useitimmediately,orstoreitinthefridgeforafewmonthsanduseitasneeded.Variation: Add layers of cucumber, carrots, zucchini, pepper slices, or onionrings to the cabbage before fermentation. You will receive wonderful pickledvegetablesasaresult,whichmakelovelycrispadditionstosalads.Contributor’s note: In just 3 to 7 days you will be rewarded with delicious,vinegarysauerkraut.There’slotsofgoodbacteriainthis,soifyouhavestomach
problems,youshouldgiveitatry.It’sverygoodblendedwithsoakedsunflowerseedsforalovelypâté,orinasalad.Sauerkrauttakes3to5daystoferment,butafterthatitwillkeepinajarinyourfridgeforacoupleofmonths.
SavoryNeatBallsBYMARYRYDMAN
ADVANCEDPREP:6hourstosoaknutsIMMEDIATEPREP:20min,1–2hoursdehydratingtimeSPECIALEQUIPMENTFoodprocessor,dehydratorSERVES5–6
INGREDIENTS
1stalkchoppedcelery¼cupslicedleeks¼cupchoppedcarrots1cupalmonds,soakedandwelldrained¾cupwalnuts,soakedandwelldrained1teaspoonKrystalSaltbrineor¼teaspoongranules2teaspoonsnamashoyu,ortotastepinchsagepinchthyme
DIRECTIONS
Putvegetablesinfoodprocessorfirstthenaddtheremainingingredients.Process,addingabitofwatertohelpitturnover,ifnecessary.Becarefultoaddonlyabitofwater—youwillneedtokeepscrapingdownthesidesforittoallincorporate.Ifthereistoomuchliquidyouwillnotbeabletoformballs.Forminto1½inchballsanddehydrateat145degreesfor1hour.Iftheyarenotdryenough,continuedehydratingat110degreesuntiltheyhaveaslightcrustontheoutsidebutaresoftontheinside.Servewarm,freshfromthedehydratoronpre-warmedplatewithTomatoSauce.
Contributor’snote:Servetheseandyouwillfeellikearawgourmet!
ScrumptiousSamosasBYMICHALADI
ADVANCED PREP: 3 hours for dehydrating IMMEDIATE PREP: 45 min SERVES 10 SPECIAL EQUIPMENT
Juicer,dehydratorINGREDIENTS
6cupscashews4cupsmacadamias3headscauliflowermeatfrom2youngThaicoconuts1largejicama3carrots4-inchpieceturmericroot(optional)3teaspoonsCelticseasalt6clovesgarlic,minced1 teaspoon turmeric (2 teaspoons if you did not add the freshturmericroot)1teaspoongroundcumin3teaspoonscurrypowder2cupsfreshsweetpeas2redpepper,diced
DIRECTIONS
Homogenize the cashews, macadamias, cauliflower, coconut meat, jicama,carrots and turmeric root (if using) in a heavy-duty juicer. (Champion, GreenLife, and theOmega8001 all have thehomogenizer attachment.)Add the seasalt,garlic, turmeric,groundcumin, currypowder,peas, and redpeppers.Mixeverythingtogetherverywellwithyourhands.
Form the dough into triangles about 3 inches thick to create delightful horsd’oeuvres.Dehydrateat110°Ffor3hoursoruntilthesamosasarelightbrown.ServewithSpicyCilantroChutneyandSweetMangoChutney.Contributor’s note: This is an amazing raw version of the deep-fried IndianClassic.Makealot—you’llwantmore!
SpringRollsBYROBERTYAROSHANDLISASOTO
ADVANCEDPREP:4daysforsproutsIMMEDIATEPREP:25minSERVES4to6SPECIALEQUIPMENTGraterINGREDIENTS
½cupshreddedredcabbage½cupshreddedyellowcabbage5carrots,shredded½redpepper,cutintothinstrips½cupfreshmint,chopped1cupMungbeansprouts1packspringrollsheets
DIRECTIONS
Mixallingredientstogetherinalargebowl.Spoonasmallamountofthemixtureontooneendofeachspringrollsheetandrollintoaconeshape.Note:Fortotallyrawspringrolls,usenorisheetsinstead.
SpringRollWrapsBYELAINALOVE
ADVANCEDPREP:6to9hoursfordehydratingIMMEDIATEPREP:30minYIELDS28SPECIALEQUIPMENT
Blender,dehydratorINGREDIENTS
4largecarrots,chopped2avocados,skinsandpitsremoved1teaspoonCelticseasalt1tablespoonlemonjuice1½cupsflaxmeal(1cupwholeseedsbeforegrinding)
DIRECTIONS
Blendcarrotswith1cupwateruntilsmooth.Addtheavocadosandseasaltandblenduntilsmooth.Pourintoamixingbowl.Addflaxmealandmixbyhand.Place1¼cupsofthebatterona16-x-16ExcaliburdehydratortraylinedwithaTeflexsheetandspreaditthinlyandevenly.Scorethetrayofbatterinto4stripsinonedirectionand2sectionsintheotherdirection.Dehydrateat105°Ffor1to2hours.Flip the wraps and remove the Teflex sheet. Continue to dehydrate until thewraps are still moist but dry enough to store. Store in a Ziploc bag at roomtemperatureforuptoaweek,orintherefrigeratorformonths.Tip:Ifthewrapsseemtoodrywhenyoutakethemoutofthedehydrator,simplyplace them in a Ziploc bag with a moist unbleached paper towel and seal it.Leavethebaginawarmplaceandthewrapswillbesoftwithin20minutes.
ThaiCannelloniBiteswithPineNut-HerbPâtéBYCHADSARNO
ADVANCEDPREP:10to12hoursforsoaking+6to9hoursfordehydratingIMMEDIATE PREP:45minSERVES4to6SPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
2cupsalmondsorcashews,soaked10to12hours
1cuppinenuts2tablespoonsoliveoil2tablespoonslimeorlemonjuice½teaspoonCelticseasalt½teaspoonblackpepper1tablespoongarlic1½tablespoonsginger,minced1tablespoonmincedlemongrass(optional)1tablespooncurrypowder½teaspooncayenne½cupsundriedblackolives,pittedandminced2tablespoonsmincedcilantro2tablespoonsmincedbasil3zucchini,slicedthinlengthwisewithmandolin
DIRECTIONS
Placethealmondsorcashews,pinenuts,oliveoil,lemonorlimejuice,seasalt,pepper, garlic, ginger, lemongrass, curry powder, cayenne and 3 tablespoonswater in the food processor and blend to a smooth, thick paste. Pulse in theolives,cilantro,andbasil.Toassemblethecannelloni,placetwozucchinistripssidebyside.Spoonasmallamountofpâténeartheendofthestripsfacingyou.Foldoverzucchiniandrolluntilthepâtéactuallyholdstogether.Sliceoffexcesszucchini.Placedirectlyonthescreenofdehydratortraysanddehydrateat110°Ffor6hoursoruntilfirm.Thesearedeliciouswithacurrysauce.
TomatoCocorellaAppetizerBYMICHALADI
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
meatfrom1to2mediumyoungcoconuts(meatshouldbeatleast½-inchthick)2freshheirloomtomatoesbunchfreshbasilorganicoliveoil,totasteCelticseasalt,totastefreshgroundblackpepper,totaste
DIRECTIONS
Spoonthecoconutmeatoutin1-by2-inchovals.Slicethetomatoesinto⅓-inch-thickslices.Layer the ingredients in the following order: tomato, coconut, basil, tomato,coconut,basil,andtomato.Topwithagenerousdrizzleofoliveoil,Celticseasalt,andfreshgroundblackpeppertotaste.Garnishwithtwolargebasilleaves.
Vern’sSpecialsMakes4–6dehydratortraysADVANCED PREP: None IMMEDIATE PREP: 30min SPECIAL EQUIPMENT Food processor, dehydratorINGREDIENTS
Step1:1quartsproutedsunflowerseeds1quartsproutedrawpeanuts(makesuretheyareorganic!)2cupsraisins1pintto1quartwater2tablespoonscinnamon2tablespoonsvanilla
Step2:4cupsraisins5cupsnuts(yourfavoriteones,oracombination,suchascashews,Brazilnuts,andalmonds)6cupsrolledoats
DIRECTIONS
Putthequartofsunflowerseedsinthefoodprocessorwith1cupoftheraisinsandasmuchwaterasnecessaryforittoturnover.Blendwell.Putinabigbowl.Do the same with the peanuts and remaining cup of raisins, cinnamon, andvanilla.Putthisintothesamebigbowlandmixeverythingtogether.Spreadoutonteflexsheetsanddehydratefor4–6hoursat110°.Flip,scoreandcontinuedryinguntildesiredconsistency.Storeintightlyliddedjars.
ZucchiniCashewSourCreamTreatsBYSHANNONISLEYSCHNIBBE
ADVANCEDPREP:8hoursforSourCream+15minformarinatingzucchini;+12hoursfor dehydrating IMMEDIATE PREP: 40 min SERVES 4 SPECIAL EQUIPMENT Blender, dehydratorINGREDIENTS
1cupcashewsdashseasalt4to5zucchinis,slicedintopieces⅛-to½-inch-thick1teaspooncayennepepper1cuptamari
DIRECTIONS
Tomakethesourcream,blendthecashewswith1cupwaterandadashofseasalt,startingwithabout½cupwater,andslowlyaddingmoreuntilitreachesthe
consistencyofheavycream.Pourintoapintjar.Coverwithcheesecloth,orsomethingsimilar,toallowairtocirculate freely.Let sit for 8 hours ormore.The cream is ready once it tastessourandtart,andiscoveredinagrayfilm.Skimthefilmoffwithaspoon,thencoverandrefrigeratethesourcream.Marinatethezucchiniincayenne,tamari,andenoughwatertocover,foratleast15minutes.Spread thezucchinislicesontodehydrator trays,and topwithadollopofsourcream.Dehydrate12hoursat105°For todesiredconsistency.Theywon’tgetcrunchy,butshouldbeniceandfirm.Contributor’snote:Youmaywanttodoublethisrecipe;thesegofast!
BananaTahiniDrinkBYPAULNISON
ADVANCEDPREP:NoneIMMEDIATEPREP:5minSERVES1SPECIALEQUIPMENTBlenderINGREDIENTS
1banana2tablespoonstahini
DIRECTIONS
Blendthebananaandtahiniwith1cupofwaterandserve.
ABerryDeliciousDrinkBYELYSAMARKOWITZ
ADVANCED PREP: 20 min for soaked dates IMMEDIATE PREP: 15 min SERVES 2 SPECIAL EQUIPMENT
BlenderINGREDIENTS
1to2bananas3to5pitteddates,soakedin1cupwaterfor20minutes(savesoakwater)1cupfreshorfrozenstrawberries½cupfreshorfrozenraspberries1cupfreshorangejuice
DIRECTIONS
Inablender,puréeatleast1banana,thedateswiththeirsoakingwater,thefreshor frozen strawberries and raspberries, and the orange juice. Thin themixturewithmorewaterorthickenitwithmorebananatosuityourtaste.Serveinattractiveglasses.Contributor’s note: This refreshingly sweet drink will help balance yourelectrolytesinwarmweather.
BetterthanV8JuiceBYPHILIPMCCLUSKEY
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSPECIALEQUIPMENTJuicer(GreenStar,ChampionorBreville)SERVES1–2
INGREDIENTS
romaine(3smallheads)1bunchparsley1smallceleryheads1cucumber½bunchradish(w/leaves)2tomatoes1lemon(w/skin)1–2garliccloves¼teaspooncayenne1teaspoonmaca(optional)1teaspoonmesquite(optional)
DIRECTIONS
Cut all the ingredients in half and juice. After juicing is finished sprinkle incayenne,maca,and/ormesquitetotasteintoyourjuice.Enjoy!
BlueberrySmoothieBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSPECIALEQUIPMENTBlenderSERVES1
INGREDIENTS
½bunchorganicparsley,washedandpickedover½to¾cupfrozenblueberries½″piecegingerroot(cutfinelytoreducethe“hairs”)¼″organiclemonpiece,includingrindbutnotseeds½cupfilteredwater
DIRECTIONS
SpinallinahighpoweredblendersuchasaVitamixuntilsmoothandcreamy.Drinkforbreakfasttogetazingtoyourday!
Broccoli,KaleandCeleryJuiceBYVITA-MIX
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 1 ½ cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
2broccoliflorets½kaleleaf½celerystalk2smallcarrots,topsandtailsremoved¼apple,cored½cupicecubes
DIRECTIONS
PlacealltheingredientsinyourVitaMixcontainerintheorderlisted.Add¼cupofcoldwaterandsecure the2-part lid.SelectVARIABLE,speed#1.Turn theblenderonandquicklyincreasespeedto#10;thentoHIGH.Runfor1minuteuntilsmooth.Serveimmediately.
BrutusisScaredBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENTJuicerINGREDIENTS
4cupsofspinach,tightlypacked
2largecarrots,topsremoved4tomatoes¼lemon1cucumber,peeledifnotorganic
DIRECTIONS
Juicealltheingredients,mixwell,andenjoy.Contributor’snote:ThiswillturnyouintoPopeye!
CabbageandCarrotJuiceBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES1SPECIALEQUIPMENTJuicerINGREDIENTS
4outeror6to8innercabbageleaves6carrots,topsandtailsremoved½inchpieceofgingerroot
DIRECTIONS
Juicealltheingredientsandserveimmediately.
Captain’sPowerhouseBYSTEPHENARLIN
ADVANCED PREP: None YIELDS 1 to 2 cups SPECIAL EQUIPMENT VitaMix or blenderINGREDIENTS
1youngThaicoconut(reservewater)1 largeavocado,peeledandpitted2handfulswildororganicgreensDIRECTIONS
Drain the coconutwater into aVitaMixor blender.Crack the coconut in half,scoop out the softmeat, and add it to theVitaMix.Add the avocado and thegreens,andblenduntilsmooth.
CardamomCoolerBYSHAZZIE
ADVANCEDPREP:8to12hoursforsoakedalmonds+15minforalmondmilkIMMEDIATE
PREP:10minSERVES2SPECIALEQUIPMENTBlenderINGREDIENTS
4cardamompods1papaya,peeledandseeded2½cupsAlmondMilk
DIRECTIONS
Splitthecardamompodsopenandscooptheblackseedsintotheblender.Addthepapayaandalmondmilk,andblendalltheingredientsuntilsmooth.
ChocolateDrinkwithXoçai™BYPEGGYKENNEY
ADVANCED PREP: 24 hours for soaking IMMEDIATE PREP: 10 min SPECIAL EQUIPMENT BlenderINGREDIENTS
1rawcarrot8ozcoconutmilk1ozXoçai™Activ™1quartcoldwaterdashcinnamon
DIRECTIONS
Onerawcoconutwithitsmilk,brokenintosmallpieces.Addcoldwaterandletstandinrefrigeratorfor24hours.Placeinblenderandblenduntilmixedthoroughly.Pourthroughfinefilter.Add Xoçai™ Activ™ and mix. Pour into glass and sprinkle with cinnamon.Servecold.
ChocolateSmoothieBYPEGGYKENNEY
ADVANCEDPREP:NoneIMMEDIATEPREP:5minSPECIALEQUIPMENTBlenderSERVES2
INGREDIENTS
⅔cupalmonds1ripebanana1⅓cupsmangoslices1tablespoonActiv™Powder1½cupswater
DIRECTIONS
Placeallingredientsintotheblenderandmixthoroughly.
ChockieMilkshakeBYSHAZZIE
ADVANCEDPREP:2to9hoursforsoakednutsIMMEDIATEPREP:15minSERVES1SPECIALEQUIPMENT
BlenderINGREDIENTS
20Brazilnuts,soakedatleast2hours2Medjooldatesor4smallerones1banana,peeled1inchofvanillapod2to4teaspoonsrawcarobpowder
DIRECTIONS
Blend theBrazil nuts anddateswith2 cupsofwater, and strain. (Use thenutfiberforanotherrecipe.)Returnthemilktotheblender.Addthebanana,vanilla,andcarobpowderandblenduntilsmooth.Variation:Forathickershake,useasliced,frozenbanana.Contributor’snote:Thisshakeissorichandcreamy,youwon’twanttoshareit!
CitrusExplosionBYPHILIPMCCLUSKEY
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSPECIALEQUIPMENTJuicer(GreenStar,ChampionorBreville)SERVES1–2
INGREDIENTS
3grapefruit6clementines3bloodoranges3carrots
DIRECTIONS
Peelallthecitrusfruits,thenjuicealltheproduce.Enjoy!
CoconutDrinkBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 20min SERVES 1 to 2SPECIAL EQUIPMENT Blender, juicerINGREDIENTS
½coconutandallofitswater1banana,peeled½lime,juiced1-inchpiecefreshvanilla2oranges,juiced
DIRECTIONS
Combinealltheingredientsinablenderandblenduntilsmooth.Youmaystrainthisforasmoothertextureordrinkitasis.Ifyouhaveajuicer,juicethecoconutandbanana,andaddthejuicetothemixture.Addasmuchpulpbackasyoulikefortheconsistencyyoudesire.
Cranberry“Wine”BYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 25 min SERVES 15 SPECIAL EQUIPMENT JuicerINGREDIENTS
1poundfreshcranberries1redbeet6poundsapples1headcelery½lemon,includingpeel
DIRECTIONS
Putalltheingredientsthroughajuicerinbatches.Mixwellandserveinseverallargepitchers.
CucumberNumberBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENTJuicerINGREDIENTS
1cucumber1teaspoonlemonpeel3apples,cored
DIRECTIONS
Juicealloftheingredientsandmixwell.Serveimmediately.
EnergizedSmoothieBYVIKTORASKULVINSKAS
ADVANCED PREP: None IMMEDIATE PREP: 15 minYIELDS 1 to 2 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1organicapple,coredandchopped1handfulofyourfavoriteorganicgreens1teaspoongratedfreshginger1ripeHaasavocadopinchseasalt
DIRECTIONS
Blend the apple with the greens, ginger, avocado, sea salt, and ½ cup water.
Transfer to a bowl and sprinklewithyour favorite sprouts, a spoonful of seedcheeseandahandfulofdulseornoriflakes.Ifyouwantsomethingmorefilling,servewithdehydratedcrackers(seechapter5).
FractalFortnightBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENTJuicerINGREDIENTS
2teaspoonsE3Live1cupkaleorSavoycabbage,tightlypacked4pears,peeledandcored4stalkscelery
DIRECTIONS
Juicealloftheingredientsandmixwell.Contributor’snote:Drinkthisjuiceeveryfortnight(2weeks)toclearyourheadand sharpen your thoughts. The E3Live in this juice forms beautiful shiftingfractalpatternswhenyoulookatitclosely.It’sakaleidoscopeinacup!
FrozenChoc-ShakeBYKARENKNOWLER
ADVANCED PREP: 4 to 8 hours for soaking IMMEDIATE PREP: 15 min SERVES 2 SPECIAL EQUIPMENT
VitaMixorblenderINGREDIENTS
1cuporganicalmonds,soaked4to8hoursanddrained12smalldatesor5largeMedjooldates3tablespoonscarobpowder4frozenbananas,brokenintopieces
DIRECTIONS
Pour one cup water into a VitaMix or blender with the almonds. (Organicalmondstastesuperiortonon-organic,oftenwithamarzipan-likeflavor).Blendonhighspeeduntilnutsarecompletelybrokendowntoalmondmilk.Pourthealmondmilkthroughastrainerormeshbag(suchasasproutingbag),and collect strained milk in a jug or bowl. Rinse VitaMix or blender jug toremoveremainsfromnuts.Pourthenewlystrainedalmondmilkbackintotheblender.Addanothercupofwater, all thedates, thecarob, and thebananapieces. (IfnotusingaVitaMix,allow the frozen bananas to thaw for a while first to avoid damaging yourblender.) Blend all ingredients thoroughly until thick, whipped ice-cream-likeconsistency is achieved. Pour into two tall glasses and enjoy! (The remainingalmondpulpcanbeusedincakesorcookieslater).Variation1:Add somevanilla instead of the carob, or anyother flavoring ofyourchoice.Variation2:Thisshakeisalsodeliciouswithjustbananas,nutmilk,anddates.Contributor’snote:Everyonewhohas tasted this richdrink loves it. It’s evenbetterthanthethickchocolateshakesweusedtoslurponinfastfoodrestaurants—nottomentionmuchhealthier!
FUN(Fast,Unusual,Natural)CEOMealBYVIKTORASKULVINSKAS
ADVANCEDPREP:8 to12hoursforsoakingIMMEDIATEPREP:10minYIELDS2 to3cupsSPECIAL
EQUIPMENTBlenderINGREDIENTS
½cupalmonds,soakedovernight1handfulfreshstrawberries(frozenworkwell,too)1banana,peeled1teaspoonBlueGreenAlgaeorSpirulina1cupwaterorfruitjuicepinchofyourfavoritespices
1teaspoonvanillapinchseasalt
DIRECTIONS
Blendalltheingredientstoacream.Sipslowlyandruletheworld.Contributor’snote:Thisdrinkisamealofitsown—andamajortimesaver.
GingerAleBYDAVIDKLEIN
ADVANCEDPREP:2hoursforrefrigeratingIMMEDIATEPREP:10minYIELDS2cupsSPECIALEQUIPMENT
JuicerINGREDIENTS
whitegrapes3stalkscelery4¼-inchpiecefreshgingerroot
DIRECTIONS
Juicethewhitegrapes,celeryandfreshgingerroot.Mixwell,chill,andenjoy.
“GiveMeGreens!”SweetMilkshakeBYELAINALOVE
ADVANCEDPREP:8to12hoursforsoaking+15minforalmondmilkIMMEDIATEPREP:10minYIELDS3cupsSPECIALEQUIPMENTBlenderINGREDIENTS
3cupsAlmondMilk1ripebanana,freshorfrozen1teaspoonvanillaextract(oranotherextractofchoice)
1 tablespoon green powder (Chlorella, Spirulina, Blue GreenAlgae,Nature’sFirstFood,PureSynergy,orBarleyGreen)dashnutmeg(optional)
DIRECTIONS
BlendtheAlmondMilkwiththebananaandvanillauntilfrothy.Addthegreenpowderandquicklyblendagain.Pourtheshakeintoaglassandtopwithasprinkleofnutmeg.Contributor’snote:This is agreatdrink to start yourdaywith,orgulpdownanytimeyouneedsomeextraenergy.
Grape-CeleryCoolerBYDAVIDKLEIN
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 2 to 3 cups SPECIAL EQUIPMENT JuicerINGREDIENTS
sweetgrapes1to2celerystalks(perglass)mintforgarnish(optional)
DIRECTIONS
Juiceyourfavoritesweetgrapeswith1or2celerystalks.Stirandserve.Garnishwithfreshmintleavesifdesired.
GreenLemonadeBYJOHNLARSEN
ADVANCED PREP: None IMMEDIATE PREP: 20 min YIELDS 5 cups SPECIAL EQUIPMENT Juicer
INGREDIENTS
10largeapples,eachcutintoslicesthatwillfitinjuicer1bunchofkale,cutinto2-inchpieces4stalkscelery,cutinto2-inchpieces1largelemon,cutintoslices
DIRECTIONS
Processalltheingredientsthroughajuicer,alternatingbetweentheapple,kale,celery,andlemon.Enjoythisdelicious,refreshingsweetandsourdrink.
HeavenlyChaiBYMICHALADI
ADVANCEDPREP:8to12hoursforsoakingIMMEDIATEPREP:15minYIELDS8cupsSPECIALEQUIPMENT
BlenderINGREDIENTS
meatfrom2youngThaicoconuts3cupsyoungcoconutwater½cupcashews,soaked½cupmacadamias,soaked5to7dates1-inchpiecefreshgingerroot½teaspooncinnamon¼teaspooncardamom¼teaspoonblackpepper⅛teaspoongroundcloves
DIRECTIONS
Blend all the ingredients until smooth and creamy. Strain for an extra silkysmoothtexture.Hint: For superior flavor and fragrance buy the cinnamon, cardamom, blackpepper,andcloveswholeandgrindtheminacoffeegrinder.Besuretoremovethegreenshellfromthecardamomandgrindonlytheseed.
HoppingWildBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENTJuicerINGREDIENTS
10 to 20 big wild leaves from your garden (such as dandelion,dock,orplantain)2apples,peeledandcored5stalkscelery
DIRECTIONS
Juicealloftheingredientsandmixwell.Increasetheamountofwildgreensasyou get used to their strength. If you find them too strong at first, use only 5leavesandgraduallybuilduptomore.Variation:Ifyoudon’thaveagarden,andtherearenowildplantsnearyou,usekale,spinach,watercressorherbs.
MaltedVegetableJuiceBYJAMETHANDKIMSHERIDAN
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 1 to 2 cups SPECIAL EQUIPMENT NoneINGREDIENTS
1cupfreshorfrozen(andthawed)rawcarrotjuiceceleryjuicetotaste(optional)
beetjuicetotaste(optional)1to2tablespoonsHealthForce®GreenerGrasses1to2teaspoonslecithinpowderorgranules
DIRECTIONS
Mixthefreshcarrotjuicewithceleryjuiceand/orbeetjuicetotaste(ifusing).AddtheGreenerGrassesandlecithin(ifusing).Mixtogetherwellandenjoy.Variation:Forwarmmaltedjuice(alsoknownasHotChocolate)heatthejuiceinasaucepanonthestove’slowestsettinguntilitreaches105°Fto110°F.Stirthe juicewellwhilewarming it, and remove it from the heat as soon as it iswarmenough.Hint:Werecommendyoustartbyadding1tablespoonGreenerGrasses,ratherthan2,andadding2teaspoonsoflecithinpowderorgranules.Thelecithingivesacreamiertexture.YoucangraduallyincreasetheGreenerGrassesto1½or2tablespoonspercupofcarrotjuiceifyouwant.Hint:Useyourownfingertojudgethetemperatureasyouwarmthejuice.Yourbody temperature is approximately 98.6°F.When you put your finger into themixture,noticeifitfeelscool,thesame,orwarmer.Ifitfeelscool,itislessthan98.6°F.Ifitfeelsthesame,itisapproximately98.6°F.Ifitfeelsslightlywarmerthanyourfinger,itisonlyslightlyabove98.6°Fandtheperfecttemperaturefordrinking.Ifisfeelsquiteabitwarmer,itmaybehotenoughtocauseorstarttocause enzyme destruction. Try not to heat the juice to enzyme-destructivetemperatures,asdoingsowilllessenitsnutritionalbenefits.Hint: Another method for warming the juice is to put it in a waterproofcontainersuchasaglassorbottlewithalidortop.Thenfillupacontainer,oryoursink,withverywarmwater.Immersetheglassorbottleinwateruntilitiswarmed(usually about 5minutes, depending on the temperature of thewater,andtheamountofjuicetobewarmed).Contributor’s note: This is a wonderful tasting and deeply nourishingcombination.
MolotovCocktail
BYDAVIDWOLFE
ADVANCED PREP: None IMMEDIATE PREP: 10 min SERVES 1 SPECIAL EQUIPMENT BlenderINGREDIENTS
4apples1clovegarlic¼sliceonionroot1redjalapeñopepper1slicefreshgingerroot
DIRECTIONS
Blendallingredientswell.Drinktwocupsofthiseachday:oneinthemorningandoneintheevening.
MorningGloryBYDAVIDKLEIN
ADVANCEDPREP:NoneIMMEDIATEPREP:15minYIELDS2to3cupsSPECIALEQUIPMENTCitruspressorothercitrusjuicerINGREDIENTS
severalsweetoranges1pomegranate
DIRECTIONS
Slice the oranges and pomegranate in half. Use a citrus press or other citrusjuicertojuicethefruits.Mixthejuicestogetherandenjoy!
PinkElephant
BYJEREMYSAFRON
ADVANCED PREP: None IMMEDIATE PREP: 20min SERVES 2 to 4 SPECIAL EQUIPMENT Juicer, blenderINGREDIENTS
5largegreenpricklypearcacti2mediumpurplepricklypearcactior1cupblackraspberries1cupfrozencherimoya,peeledandseeded
DIRECTIONS
Carefully peel and juice the green and purple prickly pears (or berries if nopurplepricklypearsareavailable).Blendthepricklypearjuicewiththefrozencherimoyaandserve.
PuckerUpPassionJuiceBYPHILIPMCCLUSKEY
ADVANCEDPREP:NoneIMMEDIATE PREP:6minSPECIALEQUIPMENT Juicer (GreenStar,Champion,Breville)SERVES1–2
INGREDIENTS
2grapefruit4apples1lemon(w/skin)7smallcarrots½teaspooncinnamon1teaspoonmaca(optional)1inchpieceginger(optional)
DIRECTIONS
Cut all the ingredients in half and juice. After juicing is finished sprinkle incinnamonand/ormacaintoyourjuice.Enjoy!
PersimmonNogBYJOHNLARSEN
ADVANCEDPREP:8to12hoursforsoakedalmondsIMMEDIATEPREP:15minYIELDS6cupsSPECIAL
EQUIPMENTBlender;nutmilkbag,cheeseclothorfinestrainerINGREDIENTS
2cupsalmonds,soaked6dates,pitsremoved3cupspurifiedwater3persimmons,peeled,seedsremoved½teaspooneachnutmeg,cinnamon¼teaspooneachginger,cardamom
DIRECTIONS
Blendthealmonds,datesandwateruntilcreamyandsmooth(about2minutes).Strain the liquid through a nut milk bag, cheesecloth, or fine strainer. Applypressuretosqueezeoutalltheliquid.Savethepulpforanotherrecipeandpourthealmondmilkbackintotheblender.Add thepersimmonsalongwith thenutmeg,cinnamon,ginger,andcardamomandblendfor30seconds.Enjoy!
RedDesireBYPHILIPMCCLUSKEY
ADVANCEDPREP:NoneIMMEDIATE PREP:5minSPECIALEQUIPMENT Juicer (GreenStar,Champion,Breville)SERVES1–2
INGREDIENTS
¼beet2pears2apples½pineapple1inchpieceginger
DIRECTIONS
Cutalltheingredientsinhalfandjuice.Enjoy!
SeasideSmoothieBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 10 min SERVES 1 to 2 SPECIAL EQUIPMENT BlenderINGREDIENTS
3bananas,peeled2pears,peeled2stalkscelery,finelychopped1teaspoonSuperfood
DIRECTIONS
Combine the bananas, pear, and celery in a blender with 1 cup of water andblendforafewseconds.AddtheSuperfoodandblenduntilsmooth.Contributor’s note: The celery in this smoothiemakes for a healthy roundedtaste.
SpicyPearBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSERVES1SPECIALEQUIPMENTJuicerINGREDIENTS
4pears,cored4stalkscelery¼teaspooncinnamonpowder
DIRECTIONS
Juice the pears and celery. Run the cinnamon through your juicer betweeningredients,andstiritinafterward.Serveimmediately.
StrawberryPatchBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES1SPECIALEQUIPMENTJuicerINGREDIENTS
4cupsstrawberries1headlittlegemlettuce2cupsblueberries
DIRECTIONS
Juicealloftheingredients,mixwell,andserveimmediately.
SunriseBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 15 min SERVES 2 SPECIAL EQUIPMENT BlenderINGREDIENTS
2 Pakistani or Indian mangoes (other mangoes will do, but youmaywanttoaddacoupleofdatesforsweetness)waterfrom1youngcoconutmeatfrom1youngcoconut1banana,plusextraslicesforgarnish
DIRECTIONS
Blendalloftheingredientstogether.Pourintolongglassesanddecoratewithasliceofbanana. If thecoconutmeat isabit tough,andyoudon’thaveahigh-powerblender,omitit.Contributor’snote:Thisdrinkisgreattowakeupto.Makeitwhenyouknowit’sgoingtobeahotday,takeittothebeachortoalovelygreenhill,andsipitasthesuncomesup.
SunTeaBYSERGEIANDVALYABOUTENKO
ADVANCEDPREP:8hoursforbrewingteaIMMEDIATEPREP:10minYIELDS1gallonSPECIALEQUIPMENT
NoneINGREDIENTS
1bunchpeppermint1bunchspearmint1bunchlemonbalm
DIRECTIONS
Placealltheingredientsinagallonjarandfillwithfilteredwater.Letitsitinthesunfor8hoursormoreuntilitbecomesarich,goldencolor.Contributor’snote:Thisisagreatdrinkonahotsummerday.Sunteaisagoodsubstituteforblackteas,greenteas,andcoffee.
TheCandyFlossTartBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 15 min SERVES 1 to 2 SPECIAL EQUIPMENT BlenderINGREDIENTS
3pinkgrapefruits2softripepears2limes2cupswatermelon
DIRECTIONS
Remove the citrus peels from the fruit and juice all the ingredients. Combineeverythinginablenderandblenduntilsmooth.Strainthisdrinkforasmoothertextureifyoulike.Contributor’snote:Thisdrinkissuchasugarypinkcolor,italmostglows!
VanillaandSesameShakeBYKARENKNOWLER
ADVANCED PREP: 4 to6hours for soaking IMMEDIATE PREP: 15minYIELDS 5 to 6 cupsSPECIAL
EQUIPMENTBlenderorVitaMixINGREDIENTS
½cupsesameseeds,soaked2cupspurewater10dates(fresh,orsoakedifdry)4bananas,peeled2teaspoonsvanillapowderoralcohol-freeextract
DIRECTIONS
Makesesamemilkbyblending the sesameseedswith thewater.Addmoreorlesswatertoachievedesiredconsistency.Strainthroughanutmilkbag,cheeseclothorfinestrainer.Add the dates, bananas, and vanilla to the strained milk and blend well in aVitaMixorblenderuntilsmoothandcreamy.Hint:Addcrushediceforamuchcoolerdrink.
WakeUp,GingerBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENTJuicerINGREDIENTS
2inchpiecefreshginger4oranges1 cup berries (such as red currants, strawberries, or blackcurrants)
DIRECTIONS
Juicealloftheingredientsandmixwell.Serveimmediately.
WanderingMonotromeBYJEREMYSAFRON
ADVANCEDPREP:8to12hoursforsoakingIMMEDIATEPREP:15minSERVES2to4SPECIALEQUIPMENT
BlenderINGREDIENTS
1apple,cored½cupraisins,soaked½cupdates,soaked(reservewater)½cupalmonds,soaked
½cupcoconutmeat2teaspoonscinnamon1teaspoongingerjuicedashgroundclovesdashofnutmeg2cupscoconutwaterordatesoakwater
DIRECTIONS
Placealltheingredientsinablenderandblenduntilsmooth.
WarmApplePunchBYSHAZZIE
ADVANCEDPREP:1hourformarinatingIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENT JuicerINGREDIENTS
8apples,cored½vanillapod,roughlychopped1cinnamonstick,brokenintopieces4sliceslemon4slicesorange1teaspoonofChinesefive-spicepowder
DIRECTIONS
Juice the apples and pour the juice into a pitcher.Add the vanilla, cinnamon,lemon,orange,andfive-spice to the juice,and let itmarinatefor1hour in thesunshine.Ifyouhavenosunshine,placethejuiceinacupboardorsomewhereelsewarm(butnothot).
BreadsAlmondCinnamonBreadBYELAINALOVE
ADVANCEDPREP:6hoursforsoaking+4hoursfordehydratingIMMEDIATEPREP:25minSERVES
12SPECIALEQUIPMENTDehydratorINGREDIENTS
6cupsalmondpulp(leftoverfrommakingalmondmilk)2cupsflaxseedmeal,from1½cupsflaxseeds1cupoliveorcoconutoil½cupdatepaste,honey,ormaplesyrup
1teaspooncinnamon1cupraisinsorcurrants2teaspoonsCelticseasalt
DIRECTIONS
Mixthealmondpulpandflaxseedmealtogetherbyhandinalargemixingbowl.Addtheoliveorcoconutoil,datepasteorothersweetener,cinnamon,raisinsorcurrants,andseasaltandmixwellwithyourhands.Press onto a dehydrator tray lined with a Teflex sheet. The dough should beabout ¼-inch thick. Use your hands to smooth it flat. Flip the bread usinganother dehydrator tray, and remove the Teflex sheet. Dehydrate at 105°F forabout4hours.Storeintherefrigeratorforuptoaweek,orfreezeinaZiplocbagandremovepiecesofbreadasneeded.
AppleCinnamonBreadBYROSELEECALABRO
ADVANCEDPREP:12 to48hoursforsoaking+12 to48hoursfordehydratingIMMEDIATE
PREP: 40 min YIELDS 3 loaves SPECIAL EQUIPMENT Coffee grinder or blender; foodprocessor;dehydratorINGREDIENTS
2cupsgoldenflaxseeds,ground1cupalmonds,soaked12to48hours1cupraisins,soaked4to6hours2apples,grated1teaspoonvanilla1tablespooncinnamon1teaspoonCelticseasalt
DIRECTIONS
Grindtheflaxseedsinacoffeegrinderorablender.(Donotover-grindthem—thethickerthemixture,thebetterthebread.)Processthealmondstoamealinafoodprocessorfittedwiththe“S”blade.Process the raisins in a blender until smooth, adding some of the raisin soakwatertoblend.Combinethegroundflaxseeds,almonds,andraisinsinamixingbowl,andaddthegratedapples,vanilla,cinnamon,andseasalt.Mixwell.Forminto3loavesapproximately4-by8-by1-inch,anddehydrateat105°Ffor12to14hoursoruntildesiredconsistencyisobtained.
CornBreadBYELAINALOVE
ADVANCEDPREP:4to8hoursforsoaking+6hoursfordehydratingIMMEDIATEPREP:45minYIELDS 2 dehydrator trays (16-x 16-inch) SPECIAL EQUIPMENT Blender, dehydratorINGREDIENTS
2cupsrawalmonds,soaked4to8hours(1¼cupsbeforesoaking)anddrained2cupsrawcashewsor1cuprawcashewbutter1cuppinenuts1ten-ouncebagoffrozencornorfreshcornoffthecob¼cuprawhoneyormaplesyrup2teaspoonsCelticseasalt2clovesgarlic1½cupsdrygoldenflaxseedsgroundintomealorsoaked4to8hoursandgroundinaVitaMixblender
DIRECTIONS
Place the almonds in the blenderwith enoughwater to cover, and blend untilcreamy.
Blendthecashewsasyoudidthealmondsoraddthecashewbuttertothebowl.Blend the pine nuts, corn, honey or maple syrup, sea salt, and garlic in theblenderuntilcreamy.Thecorncanremainalittlechunkyifyoulike.Youmayneedtoaddalittlewatertoblend.Combine all the ingredients together in a bowl andmixwell.Let it sit for 15minutes.Spread the batter onto a 16-x 16-inch dehydrator tray covered with a Teflexsheet.Makethebreadabout¼-inchthick.Scoreinto25squareswiththeedgeofyour spatula or a butter knife. This should fill at least 2 trays. Dehydrate at105°Fforabout3hours.FlipthebreadandremovetheTeflexsheets.Dehydrate foranother3hoursoruntil thebread is stillmoist,but easy to lift.Storeintherefrigeratorforupto1week.
CornChipsCONTRIBUTEDBYJULIERODWELL
ADVANCED PREP: 24–36hours for dehydration IMMEDIATE PREP: 20minSPECIALEQUIPMENT FoodprocessorINGREDIENTS
4cupsofcornoffthecob½cupoliveoil¼cupwater1½teaspoonssalt½cupgroundflaxseeds(incoffeegrinderorfoodprocessor)2chilipeppers1tablespoonhoney¼bunchcilantro
DIRECTIONS
Blend thecilantro,peppersandwater first;add inallbut flax;mixturewillbe
somewhat thick; add flax to thicken further while blender is running. Spreadthinlyonteflexsheets,dehydrateat110°;turnandmarkintrianglesafterafewhours;dehydrateuntilcrisp.Storeinatightlyliddedjar.
GarlicRosemarySourdoughBreadBYJOHNLARSEN
ADVANCEDPREP:8to12hoursforsoaking+7to10hoursforfermenting+11hoursfor dehydrating IMMEDIATE PREP: 30minSERVES 8 to 10SPECIAL EQUIPMENT Food processor,dehydratorINGREDIENTS
2cupsoatgroats,soaked,rinsed,andstrained1cupalmonds,soaked,rinsed,andstrained1cupkamut,soaked,rinsed,andstrained1tablespoonoliveoil1teaspoonseasalt5clovesgarlic,minced¼cupfreshrosemary,minced
DIRECTIONS
Process the soakednutsandgrains in foodprocessorusing sbladealongwitholiveoilandseasaltfor30seconds.Mixinthegarlicandrosemarybyhandandletthedoughsit,covered,overnightatroomtemperature.Spread the dough½-inch-thick onTeflex sheets, and dehydrate for 5 hours at100°F.Turnthebreadandscoreitinto6-inchsquares.Dehydratefor6hoursmore,ortodesiredtexture.
SunDriedTomatoPestoNutLoaf
BYJOHNLARSEN
ADVANCEDPREP:8to10hoursforsoaking;5hoursfordehydratingIMMEDIATEPREP:45minSERVES6to8SPECIALEQUIPMENTCoffeegrinderorVitaMix,foodprocessor,dehydratorINGREDIENTS
2cupsalmonds1cupsunflowerseeds1½teaspoonsseasalt1teaspoonmarjoram1teaspoonchilipowder2tablespoonsnutritionalyeast1cupoatgroats,soakedanddrained1mediumyellowonion,chopped5greenonions,chopped1redbellpepper,chopped1yellowbellpepper,chopped4carrots,chopped1headbroccoli,chopped3freshsageleaves2bayleaves⅓cupoliveoil⅛cupnamashoyu1portobellomushroom,chopped
DIRECTIONS
GrindthealmondsandsunflowerseedsinacoffeegrinderorVitaMix.Addtheseasalt,marjoram,chilipowderandnutritionalyeastandsetaside.Grind the soakedoatgroats in theVitaMixwith1cupwateruntil creamy; setaside.In a food processor combine the chopped yellow and green onions, peppers,carrots,broccoli,sageandbayleaveswiththeoliveoilandnamashoyu.Process
toagrainypaste.Place the choppedmushrooms and all the other ingredients in a largemixingbowl.Mix everything together well and form into loaves 2 inches thick on aTeflexsheet.Dehydrateat105°Ffor3hours.Turnovertheloavesandcontinuetodehydratefor2hoursmore.Topwithyourfavoritepestoanddehydratefor1hourmore.
ZucchiniBreadBYROSELEECALABRO
ADVANCEDPREP:6to8hoursforsoaking+8to10hoursfordehydratingIMMEDIATEPREP:40min YIELDS 3 loaves SPECIAL EQUIPMENT Coffee grinder or blender, food processor,dehydratorINGREDIENTS
2cupsgoldenflaxseeds,ground1cuppecans,soaked6to8hoursanddrained1½ cups raisins, soaked 4 to 6 hours anddrained (reserve soakwater)1cupzucchini2teaspoonscinnamon1teaspoonvanilla½ teaspoonnutmeg¼ teaspoon cardamom1 teaspoonCeltic seasalt
DIRECTIONS
Grindtheflaxseedsinacoffeegrinderorblender.(Donotover-grindthem—thethickerthemixture,thebetterthebread.)Processthepecanstoamealinafoodprocessorfittedwiththe“S”blade.In a blender, process the raisins and zucchini until smooth. Add some of theraisinsoakwatertoblend.Combinethegroundflaxseeds,pecans,raisins,andzucchini inamixingbowl,andaddthecinnamon,vanilla,nutmeg,cardamom,andseasalt.Mixwell.
Forminto3loavesapproximately4-x8-x1-inchanddehydrateat105°Ffor8to10hoursor todesiredconsistency.Thebread shouldbedryandcrispyon theoutsideandfirmontheinside.
Crackers
AlmondFlaxCrackersBYROSELEECALABRO
ADVANCEDPREP:12to48hoursforsoaking+14hoursfordehydratingIMMEDIATEPREP:40minYIELDS 9 full trays (14-x 14-inch) SPECIAL EQUIPMENT Champion juicer or foodprocessor,dehydratorINGREDIENTS
3cupsalmonds,soaked12to48hours4cupscarrotpulp6cupsflaxseeds,soaked4to6hours(notdrained)1cupfreshparsley,finelychopped4stalkscelery,finelychopped1redbellpepper,finelychopped1redonion,finelychopped2tablespoonsCelticseasaltortotaste½ to 1 teaspoon cayenne or 1 tablespoon curry powder and 2teaspoonscuminpowder(optional)
DIRECTIONS
Process the drained almonds and carrots through a Champion juicer with theblank plate or in a food processor fitted with the “S” blade. Combine all theingredientsinalargemixingbowlandmixwell.Spreadthedoughoutabout¼-inchthickontoaTeflexsheetinthedehydrator.Scorethedoughwithaknifeintosmallsquares.Dehydrateat105°Ffor6hours.Turnoverthecrackers,removetheTeflexsheets,andcontinuedehydratingfor6to 8 hours or until desired consistency is obtained. Store the crackers in glassjars.Editor’s Note: Whenever you soak flax seed, the water becomes thick and
mucilaginous.Thisisanutritious,highproteinliquidandbecomespartofyourrecipe—don’tattempttodrainsoakedflaxseed!
BuckflaxSavoryCrackersBYJONATHANWEBER
ADVANCED PREP: 1 to 2 days for sprouting and soaking + 16 to 20 hours fordehydrating IMMEDIATE PREP: 1 hour YIELDS 65 to 80 crackers SPECIAL EQUIPMENT Foodprocessor,dehydratorINGREDIENTS
4 large fresh tomatoes, chopped, or 1 cup sundried tomatoes,soakedovernightanddrained2 red bell peppers or ½ cup dried red bell pepper, soakedovernightanddrained1largebunchcelery,chopped¼cup seaweed, suchaswakamé,kelp,oraramé,brokenupandsoakedovernightthendrained½cupdulseseaweedflakes2cupsraisins,soakedovernightanddrained(reservesoakwater)3to4cupsbrownflaxseeds,soakedovernightin6to7cupswater(notdrained)3 to 4 cups buckwheat groats, soaked, then sprouted 1 to 2additionaldays2mediumredonions,chopped1wholebulbgarlic,chopped½cupdillweed1teaspooncayenne2tablespoonscarawayseed1tablespooncorianderpowder1tablespoonseasaltorseasoningsalt(ormoreifdesired)pulpremainingfrommakingnutorseedmilks(optional)
soakednutsorseeds,suchasalmonds,sunflowerseeds,orwalnuts(optional)freshherbs,suchasoregano,basil,orparsleytotaste(optional)
DIRECTIONS
Processalltheingredientsin3or4batchesinalargefoodprocessorfittedwiththe“S”blade.Begineachbatchwithfreshorsoakedvegetables.Addthecelery,seaweed,andraisinsandprocessuntilwellbrokenup.Add⅓ofthesoakedflaxto this mixture and process for 2 minutes. Add some of the buckwheat andprocessagainuntilcreamy.Transferthemixturetoalargemixingbowl.Repeatthestepsaboveuntilalltheingredientsareprocessed.Collecttheentiremixtureinalargemixingbowl.Addtheonionsandgarlic,andmixeverythingtogetherwell.Thedill, cayenne, caraway,coriander, and sea salt caneitherbeaddedtothemixtureinthebowlandmixedinbyhand,orprocessedalongwiththeotheringredients.Tastethemixturetotestitsflavorandtexture.Someofthesproutedbuckwheatcanbeincludedwithoutprocessingforcrackerswithmoretexture.Ifthebatchistoomoist,addacuportwoofgrounddryflaxseedsandmixinwell.Allow½hr.Place 2 ormore cups of themixture on Teflex sheets in your dehydrator andspreaditoutevenlywithaspoon,knife,orbowlscraper.Thisbatchisenoughtofill7 to8 largedehydrator trays (15-x15-inch),dependingon the thicknessofthecrackers.Dehydrateat95°Ffor10to12hours.Flip the crackers over and remove the Teflex sheets. Score the dough with aplasticknifeintocrackersizesandshapesofyourchoice.Sprinklethemoistsideofthecrackerswithsesameseedsandadditionalseasoningsifdesired.Continue dehydrating to desired consistency—moist or crispy (another 6 to 8hours).Breakthecrackersandstoretheminasealedcontainer.Enjoy!Variation:For fermentedsourdoughcrackers,cover thebowlofdoughbeforedehydratingandsetitasidefor2to4days.Stirwellonceaday.Thedoughwillriseslightlyasthefermentationoccurs.Stirthedoughtokeepitdownandtasteitperiodically.
CornOfftheCobCrackersBYJONATHANWEBER
ADVANCEDPREP:1to2daysforsproutedbuckwheat+16to20hoursfordehydratingIMMEDIATE PREP: 50 min YIELDS 65 to 80 crackers SPECIAL EQUIPMENT Food processor,dehydratorINGREDIENTS
3 cups buckwheat groats, soaked and sprouted 2 to 3 days, thendrained2½cupsyellowflaxseeds,soakedovernightin4cupswater(notdrained)2mediumredoryellowonions,chopped1to2wholebulbsofgarlic,chopped2to3largefreshtomatoes6to8cupsfreshcorn,cutfromcob1tablespoonseasaltororganicseasoningsalt2teaspoonschilipowder1teaspooncayennepowder2cupsgroundyellowflaxseeds(dryandunsoaked)
DIRECTIONS
Place portions of all the ingredients except the ground flax seeds into a largefoodprocessor andprocesswith the “S”blade to desired texture.Transfer themixturetoalargebowl.Repeatthestepsabove2or3moretimesuntilalltheingredientsareprocessed.Collecttheentiremixtureinalargemixingbowlandmixwell,addingthedrygroundflaxseedsattheend.Mixwell.The salt, chili powder, and cayenne can either be added to themixture in thebowlandmixedinbyhand,orprocessedalongandblendedwiththeotheritems.Place2ormorecupsof themixtureontoTeflexsheets inyourdehydratorandspreaditoutevenlywithaspoon,knife,orbowlscraper.Thisbatchisenoughtofill7 to8 largedehydrator trays (15-x15-inch),dependingon the thicknessofthecrackers.
Dehydrateat95°Ffor10to12hours.FlipTeflexsheetsoveronthetraysandpeeloffthecrackermixture.Sprinklethemoistsideofthecrackerswithherbsofyourchoiceforadditionalseasoningandspice.Score the crackers into sizes and shapesof your choice.Continuedehydratinguntil the crackers are dry and crisp or remain slightly chewy (another 6 to 8hours).Break the crackers into individual pieces and store the crisp ones in a sealedcontainer. Moist or chewy crackers are best kept in Ziploc bags in therefrigerator.Variation:Foratangysourdoughflavor,letthedoughremaininalargeplasticbowlorbucketcoveredwithatowelforadayortwopriortodehydrating.
JamethandKim’sOriginalFlaxCrackersBYJAMETHANDKIMSHERIDAN
ADVANCEDPREP:5to7hoursforsoaking;24hoursfordehydratingIMMEDIATEPREP:15minSERVES6SPECIALEQUIPMENTDehydratorINGREDIENTS
1cupflaxseeds,soakedinpurifiedwaterfor5to7hours1¼to1½cupspurifiedwater
DIRECTIONS
Mixtheflaxslurrywiththeadditionalwater.Spoonthesoakedflaxseedsandwatermixtureontodehydratortrays,spreadingittoauniform⅛-to¼-inchthickness.Usingabutterknife,slicelinesthroughtheflaxmixtureforthecrackershapesyou choose (such as squares).Dehydrate at 110°F for about 24 hours or untilcrispy. At “half time,” turn the dehydrator trays around 180° to ensure fulldehydration.Peeloffthetraysandenjoy!Variation1:Mix2 tablespoonsBraggLiquidAminos and2 teaspoons Italianseasoning with the flaxseed mixture before dehydrating for savory “pizza”flavoredcrackers.
Variation2:Blend4 to5clovesgarlicwith thepurifiedwaterbeforesoakingtheflaxseedsinit.Aftersoakingtheflaxseedfor5to7hours,add⅜cupceleryjuice and 3 tablespoons fresh lemon juice to themixture.Mix thoroughly anddehydratefordeliciouscrispycrackers.Contributor’s note: Keep inmind that dehydration time is slightly longer forcrackerswithseasonings.
CornTortillasBYSHAZZIE
ADVANCED PREP: 8 to 12 hours for dehydrating IMMEDIATE PREP: 25 min YIELDS 20 to 40tortillasSPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
4cobssweetcornkernels,cutfromcobs1clovegarlic,crushed1redonion1bunchcoriander1tablespoonflaxseed,groundfine
DIRECTIONS
Combineall the ingredients in thefoodprocessorandgrinduntileverything isbrokendown.Continueblendinguntilmixturebecomesdoughy.If themixtureremainscrumbly,addatomatoortwo.SpreadthemixtureontoTeflexsheetsinyourdehydrator,andflattenthedoughto about ¼-inch thick (it will get much flatter as it dries). Score the tortillaswhereyouwanttosnapthem,anddehydrateat115°Ffor4hours.Turn over the tortillas at least once during dehydration, and remove thedehydratorsheets.Dehydrateuntilcrisp.Contributor’snote:Thesearegreatwithsoupsandsalads.They’realsoalovelysnackontheirown.
FlaxandCornCrackersBYSHAZZIE
ADVANCED PREP: 6 to 12 hours for dehydrating IMMEDIATE PREP: 30 min YIELDS 20 to 40crackersSPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
2cobssweetcorn,de-cobbed1clovegarlic,crushed2cupsflaxseeds,ground4teaspoonssesameoil
DIRECTIONS
Combineall the ingredients in a foodprocessor andblenduntil themixture isfluffy.Spoonoutthemixtureontodehydratingtrays,andflattentoabout½-inchthick(itwillgetmuchflatterasitdries).Dehydrateat115°Ffor6to12hours,dependingonthicknessofcrackers.Variation:Addingredientssuchaschoppedherbs(chivesarereallygood),seasalt,chopped tomatoes,peppers,chili,onion,mushroomormustardpowder tothemixture.Trydividing themixture intodifferentbowlsandaddingdifferentflavorstoeachone.
“Pizza”CrackersBYJULIERODWELL
ADVANCEDPREP:3to5daysforsproutsandsoaking+28hoursfordehydratingIMMEDIATE
PREP: 1 hour YIELDS 6 to 7 dehydrator trays full SPECIAL EQUIPMENT Coffee grinder,Championjuicer,dehydratorINGREDIENTS
2to3driedorfreshcayenneordriedThaidevilpeppers½ cup or more fresh or dried desert sage, rosemary, tarragon,parsley,orotherherbs4cupschickpeas(garbanzos),soakedovernightandsproutedfor3
to5days(theywilltripleinvolume)2cupsflaxseedor1cupflaxseedmixedwith1cupsesameseeds,soakedfor8hoursbutnotdrained4stalkscelery,chopped(toreducestrings)(optional)4to5largeredbellpeppers,chopped1redonion,chopped2poundstomatoes,chopped(cherrytomatoesarebest)3to8clovesgarlic½to1teaspoonseasalt(notoptionaltomosttastes)otherblandrawgreenveggies,suchasbroccolistalksorzucchini(avoidadditionalonions,scallions,leeks,andthelike,astheblendwillbetoostrong)
DIRECTIONS
Grindthedriedhotpeppersandthesageorotherdriedherbsinacoffeegrinderuntilpowdered(thisisn’tessentialbutpreventsnastysurprisemouthfuls).Runthechickpeas(garbanzos),flax,celery,bellpeppers,onion,tomatoes,garlic,and ground hot peppers and herbs through aChampion juicer using the blankplate.Blendallingredientswell.SpreadthemixtureontoTeflexsheets,makingsure it is at least ¼-inch thick all over. The dough should fill 6 to 7 sheets.Dehydrateat105°Ffor3to4hours.Turn over the crackers, and score them into squares with a knife, spatula, orcrackercutter.Dehydrateanother24hoursormore, todesiredcrispness.Storethecrackersinanairtightcontainer.Hint:Usingawirecoileggbeatertomixthebatterwillhelpremoveanycelery“strings,”asdoeschoppingtheceleryfinely.Contributor’s note: This is a crunchy cracker that was derived from theBoutenkos’“Everybody’sFavoriteCracker” recipe.TheyareverypopularandJuliehaspeoplebegginghertomakethemcommercially.
RawTortillasBYELAINALOVE
ADVANCED PREP: 6 to 12 hours IMMEDIATE PREP: 25 min YIELDS 16 tortillas SPECIAL EQUIPMENT
Blender,dehydratorINGREDIENTS
2largecarrots,chopped2zucchini(greenoryellow),chopped2avocados,peeledandpitted1teaspoonCelticseasalt1tablespoonlemonjuice1teaspoononionpowder(optional)1teaspoongarlicpowder(optional)dashcayenne(optional)2cupsflaxmeal(1½cupwholeseedsbeforegrinding)
DIRECTIONS
Blendthecarrotsandzucchiniwith1cupwateruntilsmooth.Add the avocado, sea salt, lemon juice, onion powder, garlic powder, andcayenne andblenduntil smooth.Pour into amixingbowl.Add the flaxmeal,andmixbyhand.Divide the batter into 4 sections, and spread each section on a 16-x 16-inchExcalibur dehydrator tray lined with a Teflex sheet. Score each tray into 4tortillas,anddehydrateat105°Ffor1to2hours.Flip the tortillasand remove theTeflexsheets.Continue todehydrateuntil thetortillas are stillmoist but seemdry enough to store. Store in aZiploc bag atroomtemperatureforuptoaweek,orintherefrigeratorformonths.
ReallyVeggieCrackersBYELAINALOVE
ADVANCEDPREP:8 to12hours forsoaking+24hours fordehydratingIMMEDIATE PREP:35minSERVES12to16SPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
½onion,chopped2to5clovesgarlic1headspinach1cupfreshherbs (suchasdill,basil, sage,oregano,rosemary,orthyme),chopped3teaspoonsCelticseasalt¼cuplemonjuice2zucchini,shredded2carrots,shredded2cupsflaxseeds,soaked8to12hoursbutnotdrained2cupsflaxseeds,ground
DIRECTIONS
Puréetheonions,garlic,spinach,andherbswiththeseasaltandlemonjuiceinfoodprocessor.Transferthemixturetoabowl,andaddthezucchini,carrots,andsoakedflaxseeds.Mixeverythingtogetherwell,addingtheflaxmealand1ormorecupswaterattheveryend.Thebattershouldbethickandeasytospread.SpreadthebatterontoTeflexsheetsinadehydrator,anddehydratefor8hoursat105°F.Flip thecrackers,andremovetheTeflexsheets.Continue todehydrateanother16hoursoruntilthecrackersarecrunchy.
RosemaryCroutonsBYCHADSARNO
ADVANCEDPREP:6to8hoursforsoaking+12to16hoursfordehydratingIMMEDIATEPREP:1hourYIELDS 8 to 9 dehydrator trays SPECIAL EQUIPMENT Food processor, dehydrator
INGREDIENTS
2cupsgoldenflaxseeds,soakedin3cupsfilteredwaterfor4to6hours2cupssunflowerseeds(oralmonds),soakedinfilteredwaterfor6to8hoursanddrained4carrots,chopped⅓cupchoppedleek1cupchoppedredbellpepper¼cupdriedrosemary3tablespoonsgarlicpowderor3clovesfreshgarlic2tablespoonsdriedItalianseasoning½teaspooncayenne1½tablespoonsCelticseasaltfreshlycrackedblackpeppertotaste
DIRECTIONS
In a food processor, blend the soaked flax and sunflower seeds to a pâté.Transfertoalargemixingbowl.Combinethecarrotswiththeleek,bellpepper,rosemary,garlicpowder,Italianseasoning,cayenne,seasalt,andblackpepper in thefoodprocessorandblenduntilfinelyminced.Addthistotheseedsandmixtogetherthoroughly.Spread a½-inch even layer of themixture ontoTeflex sheets in a dehydrator.Score the dough into even squares as small as you want the croutons to be.Dehydrateat110°Ffor12to16hours.RemovetheTeflexsheetsabouthalfwaythroughdehydrating,andbreakapartthecroutons.RosemaryCroutonswillkeepforabout1monthinasealedcontainer.
RyeBreadStickswithAvocadoSauceBYELYSAMARKOWITZ
ADVANCEDPREP:8to10hoursforsoaking+4to8hoursfordehydratingIMMEDIATEPREP:40minYIELDS24to36breadsticksand1½cupssauceSPECIALEQUIPMENTBlender, foodprocessor, or Green Power / Star juicer with Bread Stick MakerINGREDIENTS
1cuprye,soakedovernightanddrained⅛cupflaxseeds,soakedovernight(notdrained)⅛cupcarawayseeds,soakedovernightanddrained½cupsunflowerseeds,soakedovernightanddrained1to2tablespoonssoysauce(Osawaornamashoyu)orseasalttotaste
Fortheavocadosauce:1avocado1tomato2greenonions1teaspoonmustardpowder
DIRECTIONS
Soakthegrainsandseedstogetherinalargebowl.Rinseinastrainerwithsmallholestokeepfromlosingthecarawayseeds.Inahigh-powerblenderorfoodprocessorfittedwithan“S”blade,processthesoakedrye,flax,caraway,andsunflowerseedswith½to1cupwater.(Uselesswaterifyouwantathickerbreadstick;morewouldmakeacracker.)Stirinthesoysauceorseasaltandrolloutthebreadstickssotheyare½inchindiameterand6to8inchesinlength.Placethebreadsticksondehydratortrays.Dehydrateat105°Ffor4to8hours,ortodesiredcrispiness.Puréetheavocado,tomato,greenonions,andmustardpowderinablendertoasmoothconsistency.Serveasaspicydippingsauceforthebreadsticks.Tip:TheeasiestwaytomakeRyeBreadSticksistousetheGreenPower/StarjuicerwiththeBreadStickMakerinplace.
SweetGoldenCrackersBYKARIECLINGO
ADVANCEDPREP:5to7hoursforsoakedgoldenflax+20hrsfordehydratingIMMEDIATE
PREP: 30 min YIELDS 2 ½ dehydrator trays full SPECIAL EQUIPMENT VitaMix or coffeegrinder,dehydrator.
INGREDIENTS
1 to 2 cups golden flaxseed, soaked (or grind the dry seeds in aVitaMixorcoffeegrinderandaddanequalamountofliquid)½cupsrawhoneyor8soakedblendeddatesforsweetener1teaspooncinnamon(totaste)pinchCelticseasalt
DIRECTIONS
Combine theground flaxseedwith thehoneyordates,cinnamon,andseasalt,andmixwell.Dehydrateat110°Fovernight,flip,andcontinuetodehydrateforhalfaday.Hint:Addmoreseasoningthanyouthinkyouwillneed!
ChipsAbeba’sCornChipsBYABEBAWRIGHT
SERVES10SPECIALEQUIPMENTFoodprocessororblender,dehydratorINGREDIENTS
6to8earsworthofcornkernels,cutfromthecobs¾cupsunflowerseeds,soakedovernight⅓to½redonion,chopped¼teaspooncumin⅓cupgroundflaxseed
dashcayennepepperCelticseasalttotaste
DIRECTIONS
Mix corn, sunflower seeds, and onion in blender or food processor (Formorecrunch,useafoodprocessor.)Addthecumin,groundflaxseed,cayenne,seasalt,andmixwell.SpoonontodehydratortrayslinedwithTeflexsheets.Dehydrateat105°Ffor8hours.FlipthecornchipsandremovetheTeflexsheets.Continuetodehydrateuntilcrisp.
BarbecueChipsBYABEBAWRIGHT
ADVANCEDPREP:30minforsoaking+8to10hoursfordehydratingIMMEDIATEPREP:40minSERVES10to12SPECIALEQUIPMENTBlender,dehydratorINGREDIENTS
2carrots,chopped1to2datesor12raisins,soaked30minutesanddrained(reservesoakwater)¾teaspoonchilipowder1celerystalk,chopped2tomatoes½ cup sundried tomatoes, soaked for 30 minutes, drained andchopped(reservesoakwater,testforsaltiness)cayennepeppertotastenamashoyuorCelticseasalttotaste¼to½mediumbeet(optional)⅔cupflaxseeds,soaked3hoursorovernight
DIRECTIONS
Combine the carrots, dates, chili powder, celery, tomatoes, sundried tomatoes,cayenne,namashoyu,beet(ifusing),and1½cupsofwaterinablender.Blendwellandadjusttheseasonings.Addtheflaxseedsandblendwell.Themixtureshouldbethickbutpourable.Ifmixture is too thick,crackerswillbechewy,notcrunchy—adda littlewater ifnecessarytokeepitrunny.SpoonthedoughontodehydratortrayslinedwithTeflexanddehydrateat105°Fdegreesfor8to10hours.RemovetheTeflexsheetsandflipthechips.Continuetodehydrateuntilcrisp.
CurlyCrispsBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 20–40minSPECIAL EQUIPMENT Spiral slicer, dehydratorINGREDIENTS
vegetablessuchassweetpotatoes,pumpkin,zucchini,orcarrotsseasaltandseaweedflakes(optional)
DIRECTIONS
Usingaspiralsliceronthecurlysetting,slicethevegetables.Addsaltorgroundseaweedflakesifdesired.Place thecurlsonadehydrator trayanddehydrateat115°F for6 to12hours,dependingonthethicknessofthechips.Variation 1: After slicing, marinate the vegetables overnight in an herbydressing,andthendehydrate.Variation2:For savorycrisps, thinly slicevegetables suchaseggplant,beets,tomato,rutabaga,orzucchinianddehydrateuntilcrisp.Addseasaltorgroundseaweedflakesifdesired.Also,tryvariation1withanyofthesevegetables.Variation3: For sweet crisps, slice apples, pineapples, pears, or bananas anddehydrate until crisp. Try squeezing some lemon juice over the fruits beforedehydratingforafreshnewflavor.
Contributor’snote:Thesefunsnacksgowellwithalldipsandlookbeautifulontopofsoups.
Joe’sChipShopChipsBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
2avocados,ripebutfirm1bag(about½cup)poppyseeds
DIRECTIONS
Slicetheavocadosinhalfandcarefullyremoveeachpitwithoutdamagingtheavocado.Cutintoquarters,theneighths.Gentlypeelofftheskinoffanddiscard.Placethepoppyseedsonaflat-bottomeddish,androlltheavocadosintheseedsuntilthey’refullycovered.Placeonanattractiveservingdish.Contributor’snote:MyfriendJoecameupwith this,andI’mverygrateful tohimforallowingittobeshared!
HempCornChipsBYMATTSAMUELSON
ADVANCEDPREP:5to7hoursforsoaking+24to30hoursfordehydratingIMMEDIATE PREP:40minYIELDSapproximately175chipsSPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
6cupsfreshorfrozencorn10cupssunflowerseeds,soaked(6cupsbeforesoaking)1cuphempseeds1½cupsflaxseeds,groundintomeal
1½tablespoonsCelticseasalt1lime,juiced
DIRECTIONS
Puréethecorninafoodprocessoruntilcreamy.Placeinamixingbowl.Puréethesunflowerseedswith2¾cupswateruntilcreamy;addtothemixingbowl.Addthehempseeds,groundflaxseeds,seasalt,andlimejuice;mixwell.Spread2½cupsofthebatterona16-x16-inchdehydratortraycoveredwithaTeflexsheet.Cutintoshapes,suchastriangles,squares,orcircles.Dehydratefor24 to 30hours at 105°Funtil crispy.Remove theTeflex sheets after about 10hours.
NutChipsBYJALISSALETENDRE
ADVANCEDPREP:8–10hoursforsoaking+12hoursfordehydratingIMMEDIATEPREP:40minMAKESabout40chipsSPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
2cupshazelnuts,soakedovernightanddrained1cupsesameseeds,soakedovernightanddrained⅓cupchoppedfreshcilantro½cupchoppedredonion1lemon,juiced½tablespoondriedbasil½tablespoongarlicpowder2tablespoonshoney2teaspoonsHerbamare®orseasaltpaprikaforgarnish
DIRECTIONS
Blendthehazelnutsandsesameseedsinafoodprocessor,slowlyadding2cupswatertothemixture.Stoptheprocessoronceinawhiletoscrapethesidesofthebowl.Inalargebowl,combinealltheingredients,includingthegroundnutsandseeds,andmixwell.Dividethemixtureinhalfandspreadover2Teflexsheetstodehydrate.Usingaspatula,cutthemixtureintotriangles,andsprinklewithpaprika.Dehydratefor5hoursat105°F.RemovetheTeflexsheetsanddehydratefor7morehours.
MilkAlmondMilkBYELAINALOVE
ADVANCEDPREP:8 to12hoursforsoakingIMMEDIATEPREP:15minYIELDS3 to4cupsSPECIAL
EQUIPMENTBlender,TheAmazingNutMilk,JuiceandSproutBagINGREDIENTS
1cupalmonds,soaked(½cupbeforesoaking)anddrained2pitteddates(optional)1teaspoonvanilla(optional)
DIRECTIONS
Blendalltheingredientswith3cupswateronhighuntilwellblended.PourthroughTheAmazingNutMilk,JuiceandSproutBagtostrain.Storethemilkinaglassjarintherefrigeratorforupto4days.Contributor’s note: Almonds are packed with calcium, fiber, folic acid,magnesium,potassium,riboflavin,andVitaminE.Drainoffthefirstsoakwater,whichwillbebrown.
AlmondMilkBYAMYYOCKEL
ADVANCEDPREP:4hoursforsoakingIMMEDIATEPREP:15minSPECIALEQUIPMENTBlenderSERVES4YIELDS6cupsINGREDIENTS
2cupsalmondssoakedanddrained4cupspurewater3tablespoonshoney1½teaspoonsvanillabeanextract1teaspoongroundcinnamon1teaspoongroundnutmeg¼teaspoongroundcloves1teaspoonCelticseasaltortotaste(optional)
DIRECTIONS
Place2almondsinblenderwith4cupswaterblenduntilsmooth.Linepitcherwithsproutbag,pourmixtureintobag,andsqueezeoutallliquidintopitcher.***Keepthepulpforcrackersorbreadorthrowaway.Add honey, vanilla bean extract, ground cinnamon, ground nutmeg, groundcloves,andCelticseasalt(optional).Blendallingredientsinblenderandserve.
AlmondCheeseorYogurtBYSHARONELAM
ADVANCEDPREP:2½daysIMMEDIATEPREP:40minYIELDS6to8cupsSPECIALEQUIPMENTBlender,Sieve,DrainingBagsINGREDIENTS
2to3cupsalmondsbasil,chopped,totastegarlic,minced,totastelemonjuice,totasteCelticsalt,totaste
DIRECTIONS
Soakalmonds for12 to24hours (the longer soaked, the easier to skin).Theywilldoubleinsize.Discardsoakwater.Boilapotofwater.Usingawiresieve,blanchacupfulofalmondsatatimebyimmersionfor7seconds.Skineachbatchasyougo.Blend4cupsskinnedalmondswith4cupswaterinaVitaMixorblender.Pourintoquartcanningjarsandsetinawarmplaceforapproximately12hours.Themixturewillgrowandtherewillbelotsofairholesthroughout.Therewillalsobeabout¾to1inchofyellowliquidatthebottomofthecontainer.Pourthemixtureintodrainingbags.Youcanalsousenylonpainterbags—quartorgallonsize.Twistandknotbags.Hangoverthesinkorabowlforabout12hours.Add chopped basil, garlic, lemon juice, andCeltic salt. Use your imaginationandcreateyourownfavoritespreads.
Almond,Hazel,orSunflowerMilkBYSHAZZIE
ADVANCED PREP: 6 hours for soaking IMMEDIATE PREP: 10 minYIELDS 3 cups SPECIAL EQUIPMENT
BlenderINGREDIENTS
2 cups raw almonds, hazelnuts or sunflowers, or a mixture ofthese,soakedforatleast6hoursanddrained2Medjooldates,or4otherdates,pitsremoved
DIRECTIONS
Combineall the ingredients inyourblenderwith1¼cupswater.Blendforaslongaspossible,tobreakdownthesolidingredients.Pourthemixturethroughastrainerintoabowl.Addthesolidbitsbackintotheblenderwithanother1¼cupswater,blendagain,andstrain.Storethemilkinthefridge,andusewithin2days.Don’tworryifitseparates;justshakeitbeforeuse.Contributor’snote:Alwaysmakeenoughalmondorsunflowermilkfor2daysandkeep it in the fridge.Drink itany timeby itself,oraddsome toablenderwithapieceoffruitforaquickandfillingdrink.
BrazilNutMylkMagicBYKARENPARKER
ADVANCEDPREP:4hoursforsoakingIMMEDIATEPREP:20minYIELDS6to7cupsSPECIALEQUIPMENT
Blender,NutMylkbagINGREDIENTS
1½cupsbrazilnuts,unsoaked½cupwhitesesameseeds,soakedupto4hours3cupsyoungcoconutwater½teaspoonCelticseasalt1tablespoonmesquitemeal5dropsliquidstevia(optional)
DIRECTIONS
Combinealltheingredientsinahigh-poweredblenderandmixuntilsmooth.
Strainthemylkbypouringitthroughanylonmeshnutmylkbag,catchingtheliquid in a pitcher and squeezing the remaining liquid from the bag. Serveimmediately.
CashewYogurtBYCHERIESORIA
ADVANCEDPREP:6 to12hours forsoaking+2daysfor rejuvelacYIELDS1quartSPECIAL
EQUIPMENTBlender,sproutbag,glassjarINGREDIENTS
2cupsrawcashews,soakedinpurified(non-chlorinated)waterfor6to12hoursanddrained2ormorecupsrejuvelac(recipe)¼cuppuremaplesyrupordatepaste,totaste1teaspoonvanillaextractor⅛teaspoonalmondextract
DIRECTIONS
Place the cashews in a blender with the rejuvelac. Blend until smooth andcreamy,addingmorerejuvelac,ifnecessary.Pourintoasproutbagandallowtodrainfor1to2hours.Pour into a glass jar, place in a warm (not hot) location and let ferment foranother8to12hours.Addthemaplesyrupandextract totheyogurtandblendwell.Pourtheyogurtintoaglassjarandstoreintherefrigerator.Serving suggestion: Layerwith berries or other fruit for a beautiful parfait. Ifyouomit thesweetenerandextracts,youcanuseCashewYogurtasabaseforcreamysaladdressing,soups,andsauces.
GreenHempMilkBYSHAZZIE
ADVANCED PREP: 8 to 10 hours for soaking IMMEDIATE PREP: 15minSERVES 2SPECIAL EQUIPMENT
BlenderINGREDIENTS
4carrots4cupsspinach1orange,peeled2stalkscelery,finelychoppedsprigrosemaryorsage1cuphempseeds,soakedovernight
DIRECTIONS
Combinealltheingredientsinablender,andblenduntilsmooth.Placeacleanclothsuchasmuslin insideastrainer,andplaceoverabowl.Pour themixtureintothecloth,andwringtheclothtosqueezeoutallthejuice.
QuickestTahiniMilkBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 3 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
½cuprawtahini2Medjoolor4otherdates,pitsremoved
DIRECTIONS
Blendthetahinianddateswith2½cupsofwaterandenjoy.Variation:Addrawcarob,banana,strawberriesorraspberriestotheblenderforatasty,protein-richmilkshake.Contributor’snote:Childrenlovethissweetdrink.It’sveryusefulifyouneedanutmilkandhavenosoakednutstomakeitwith.
Cheeses
CheddaSauceBYRHIO
ADVANCED PREP: 8 to 10 hours for soaking IMMEDIATE PREP: 35minYIELDS 1¼ cupsSPECIAL
EQUIPMENTBlenderINGREDIENTS
¾cuppinenuts, soakedovernightor forat least2hours, rinsedanddrained½ cup sunflower seeds, soaked overnight or for at least 2 hours,andrinsedanddrained1largeredbellpepper,seedsremovedjuiceof½lemon1½tablespoonsnutritionalyeastflakes1smallclovegarlic(optional)2teaspoonsnamashoyu
Combine all ingredients in a blender andmixwell. If the bell pepper doesn’tliquefyreadily,addalittlewater.CheddaSaucewillkeepfor2to3daysintherefrigerator.Variation1:For thosewhodon’t appreciate the flavorofpinenuts,make therecipe with 1 cup sprouted, blanched almonds, and reduce the amount ofsunflowerseedsto¼cup.Foracreamiersauce,add1to2tablespoonssoakedmacadamianuts.Allotheringredientsremainthesame.Variation 2: This sauce can also be made into a cheddar-type cheese bydehydratingit.Spreadthesauce¼-inchthickonaTeflex-lineddehydratortrayanddehydrateat95°Ffor1to2days.Theresultingsheetcanthenbecutintopieces or crumbled and used like grated cheese. It will keep formore than 2weeksintherefrigerator.Contributor’snote:Greatonfinelychoppedbroccoliorbrusselssprouts.
CheddaryCheezeSpreadBYSHAZZIE
ADVANCEDPREP:2hoursforsoakingIMMEDIATEPREP:20minYIELDS3cupsSPECIALEQUIPMENTHandblender,dehydratorINGREDIENTS
3cupspinenuts,soakedfor2hours4sundriedtomatoes,soakedfor2hours½smallorangeoryellowpepper,seedsandcoreremoved1lemon,juiced1clovegarlic,chopped
DIRECTIONS
Blend all the ingredients with a hand blender until very smooth. Spread ondehydratedcrackersandenjoy.Variation: To make cheddary cheeze squares, spread the mixture out ¼-inchthickontoTeflex-lineddehydrator trays.Dehydrateat115°Ffor6 to24hours,until firm. Cut the cheeze into squares, peel them apart and turn them over.Dehydratethecheezeforanother2to4hours,andservewithveggieorWalnutBurgers,oncrackers,orwithyourfavoritemeal.
HerbedCreamCheeseBYKARENPARKER
ADVANCEDPREP:½hourforcoolinginrefrigeratorIMMEDIATEPREP:25minYIELDS2to3cupsSPECIALEQUIPMENTBlenderINGREDIENTS
1⅓cupsBrazil,macadamiaorpinenuts,unsoaked¼cupoliveoil3tablespoonslemonjuice1½teaspoonssalt
1teaspoonfreshlycrackedpeppercorns2tablespoonsfreshdill,minced1tablespoonfreshsage,minced
DIRECTIONS
Combinethenuts,lemonjuice,salt,oliveoil,and⅓cupwaterinhigh-poweredblender,mixinguntilsmooth.Transferthemixturetoabowl.Handmixintheremainingingredients.Coolintherefrigeratorforhalfanhourbeforeserving.
MacadamiaCreamBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 15minYIELDS ½ cupSPECIAL EQUIPMENT Coffee grinder,citrusjuicerINGREDIENTS
10macadamianuts1orange,juiced2Medjoolor4otherdates,pitsremoved
DIRECTIONS
Combine all ingredients in a coffee mill and blend until totally smooth. Thismighttakeseveralrunsdependingonthepowerofyourmill.Contributor’snote:Add this to soup, dressings and smoothies, or spoon it ontopofyourfavoritefruit.
MacadamiaNutCreamCheeseBYELAINALOVE
ADVANCEDPREP:8to12hoursforfermentingIMMEDIATEPREP:25minYIELDS2to3cupsSPECIAL
EQUIPMENTBlenderINGREDIENTS
2cupsmacadamianuts1lemon,juiced(about3tablespoons)2probioticcapsules(Kio-dophilusoranygoodacidophilus)
DIRECTIONS
Blend themacadamia nutswith the lemon juice, adding just enoughwater tocoverthenuts.Once themixture iscreamy,add thepowder fromthecapsulesandblenduntilmixed.Pourthemixtureintoacolanderorastackof3strawberrybasketslinedwithacheeseclothanddrain.Coverthecheesewiththecheesecloth.Letitsitinawarmspot(70°Forwarmer)for8to12hours.Testthecheese.Whenittastesthewayyoulikeit,putitinaglasscontainerandrefrigerateforupto5days.Variation:Youmayalsodehydratethismixturetomakeadrycheesetosprinkleonpastaorpizza.
MildAlmcheddarCheeseCrumbsBYVIKTORASKULVINSKAS
ADVANCED PREP: 12 hours for fermenting IMMEDIATE PREP: 30minYIELDS 3 to 4 cupsSPECIAL
EQUIPMENTFoodprocessorINGREDIENTS
2cupsblanchedalmonds½cupsesameforsharptaste(optional)4capsulesacidophilusorotherbacteriamix(optional)
DIRECTIONS
Place half the nuts and sesame seeds in a dry blender pitcher; blend on highspeed.Grindthenutsforabout30seconds,andthenbeginaddingwaterslowly.Blendthenutsandseedstoacream.Thismighttakeaslongas2minutes.Blendintheacidophilus.Transfer themixture to awide-mouth glass jar. Let it sit for at least 8 hours.Bubbleswillformanditwillhaveasour,lemonish,odorandtaste.Drainoffthewaterbypouringthemixturethroughasproutbagorcheesecloth,gentlysqueezingoutasmuchoftheliquidasyoucan.Lettheclothhangoveryourkitchensinkfor4hoursormore.PlacethecheeseinanairtightcontainerorZiplocbagintherefrigeratortostore.Washoutthesproutbagandletitdry.Contributor’s note: Serve the cheese with salad, or with fresh fruit such asbananas,pears,orpeaches,ormix2cupsoftheAlmcheddarwith1teaspoonofCelticseasalt.Spread thecheeseondehydrator trays linedwithTeflexsheets.Dehydrate at 118°F for 12 hours or until dry. Break into crumbs. Store in anairtightcontainerorZiplocbag.
EarlyBirdSpecialsBananaBitesBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
2bananas,peeled,withtheendcutoff
12raisins,dry12walnuthalves,dry
DIRECTIONS
Sliceeachbananainto6equaldiscs(12piecestotal).Push one raisin down into the top of each banana round.Sit awalnut half oneachbananaround,andserve.Contributor’snote:You’llabsolutelylovetheselittleeasy-to-eattreats!
GranolaBYROSELEECALABRO
ADVANCEDPREP:12to48hoursforsoaking24hrfordehydratingIMMEDIATE PREP:30minYIELDS5cupsSPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
2cupsalmonds,soaked12to48hoursanddrained1cuprawpumpkinseeds,soaked8hoursanddrained1cupsunflowerseeds,soaked4to6hoursanddrained2apples,choppedwithseedsandstemremoved1tablespooncinnamon1teaspoonCelticseasalt½cupraisins(optional)
DIRECTIONS
Process the almonds in a food processor fitted with the “S” blade into smallchunksandtransfertoamixingbowl.Processthepumpkinseedsandsunflowerseedsuntilroughlygroundandcombinewiththealmonds.Process theapplesandadd themto thenutsandseeds.Add thecinnamonandseasaltandmixwell.Spreadmixtureontoadehydrator tray linedwithaTeflexsheetanddehydrate
for20to24hoursat105°Fortodesiredcrunchiness.Besuretodehydrateuntilallthewaterisremovedfromthegranola.Add½cupraisinstothegranolaafterdehydrating(ifusing).Storeinaglassjar.Thisgranolawilllastupto3months,somakelots!ServewithAlmondMilk.
GrawnolaBYRHIO
ADVANCED PREP: 2 to 3 days for sprouting and soaking, + 24 to 36 hours fordehydrating IMMEDIATE PREP: 45 minYIELDS approximately 1 ½ quarts SPECIAL EQUIPMENT
Blender,dehydratorINGREDIENTS
1½cupsalmonds,sprouted1day2½cupsoatgroats,sprouted2to3days1cupsunflowerseeds,sprouted1day1cupbuckwheat,sprouted1to2days1⅓cupsdates,pittedandsoakedovernight
DIRECTIONS
Withasharpknife,cutthealmondsintolongsliversandplaceinabowlwiththesproutedoats,sunflowerseedsandbuckwheat.Tosstomix,andsetaside.Putthesoakedandpitteddatesintotheblenderwithalittleofthesoakwaterandblendtoathickpurée.Pour the date purée over the grains, seeds and almonds and toss everythingtogetherwell.Spread the Grawnola onto dehydrator trays lined with Teflex sheets anddehydrateat95°Ffor24to36hours.Storeinaglassjaratroomtemperature.Grawnola keeps well when thoroughly dehydrated. You can also store in aplasticcontainerinthefreezer.Variation:Put½ to1cupBasicGrawnolaMix intoa largebowlandadd thefollowingingredients:1banana,sliced½cupfreshberries,mangoorotherfruitofyourchoice1tablespoonraisinsor
currantssprinkleofvanillapowder(groundvanillabean)AlmondMilkoranothernutorseedmilk.
MapleHempNutBarsBYROBERTYAROSHANDLISASOTO
ADVANCEDPREP:8hoursfordehydratingIMMEDIATEPREP:45minYIELDS24barsSPECIALEQUIPMENT
Foodprocessor,dehydratorINGREDIENTS
2cupshempnutseeds1cupBrazilnuts1cupgroundrolledoats1cupgroundsunflowerseeds1cupraisins1cupcarobchips(optional)1½cupsmaplesyruporhoney1tablespoonvanilla1cupoliveoil
DIRECTIONS
Blendthehempnutseeds,Brazilnuts,rolledoats,sunflowerseeds,raisins,andcarob chips (if using) to powder. Add themaple syrup or honey, vanilla, andoliveoil.Blendwell,androllmixtureontooiledTeflexsheets.Dehydrateat115°Ffor4hours.Flipoveranddehydrateforanother4hours.
MarvelousMuësliBYKARENKNOWLER
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSERVES1SPECIALEQUIPMENTNoneINGREDIENTS
2handfulsnutsofyourchoice(choppediflargerthanahazelnut)handful small berries (strawberries, raspberries, or blueberries),chopped1apple,diced1banana,slicedintodiscsandhalvedanyotherfreshfruit⅓cupdriedfruit(suchasdates,figs,raisins,orapricots)sprinklingofcoconutflakessprinklingofsesameseeds(optional)
DIRECTIONS
Mixtogetherallthenuts,berries,andfruitinabowl,andtopwithcoconutflakesand sesame seeds, if using. If youwantmilk, simply blend a handful of yourfavoriterawnutswith3to4cupsofpurewater,andstrainwell.Addthemilktoyourmuësliandenjoy!
OatmealBYSHANNONISLEYSCHNIBBE
ADVANCED PREP: 8–12 hours for soaking IMMEDIATE PREP: 5–10 min SPECIAL EQUIPMENT NoneINGREDIENTS
steelcutoats,½cuporso,coverwithwatertoabout1fingeraboveoats,soakovernightcinnamon,adashagaveordatesyrup,totasteseasalt,adashalmondbutter,heapingtsp(optional)flaxseeds,1teaspoonormore,groundincoffeegrinder(optional)
berries(optional)
DIRECTIONS
Blendeverythingtogetheruntilsmoothandperhapslightlywarm.Youmayneedto add water while blending. You can add the berries while blending and/orsprinkleafewontoponceitisintheservingbowl.Contributor’snote: I’veevenaddedcarobpowdertothismixture.Feelfreetoplaywithit!
PinkPorridgeBYSHAZZIE
ADVANCEDPREP:6hoursforsoakingIMMEDIATEPREP:10minSERVES2SPECIALEQUIPMENTBlenderINGREDIENTS
2cupsalmonds,soakedatleast6hours,anddrained2cupsfreshorfrozenraspberries6to8driedapricots,soaked1hour,anddrained
DIRECTIONS
Placealltheingredientsinablenderwith1cupwaterandprocesstoaporridgeconsistency.Addwaterslowlytokeeptheporridgefrombecomingtoorunny.
SpicedStrawberryGranolaCrunchBYKARENPARKER
ADVANCED PREP:12hours forsoaking+12hours fordehydratingIMMEDIATE PREP: 35minSERVES4to6SPECIALEQUIPMENTFoodprocessor,dehydratorINGREDIENTS
2cupsalmonds,soaked12hoursormoreanddrained
1cupmacadamianuts,unsoaked1cupyoungThaicoconutmeat2tablespoonsTreeofLifemesquiteflour2cupsstrawberries,chopped1teaspooncinnamon1teaspoonnutmeg1teaspoonallspice½teaspoonCelticseasalt
DIRECTIONS
Chopthealmondsandmacadamianutsfor30to45secondsinafoodprocessor.Transferthegroundnutstoalargemixingbowl.Chopthecoconutmeatintotinypiecesinafoodprocessor.Addthecoconuttothemixingbowlandstirinthestrawberries,cinnamon,nutmeg,allspice,andseasalt.Mixwell.SpoonmixtureontodehydratortrayslinedwithTeflexsheets.Dehydratefor12hoursat95°Foruntilthoroughlydryandcrunchy.Storethegranolainasealed,glasscontainerintherefrigerator,andeatwithinonemonth.
Viktoras’SecretRawHoramolaBYVIKTORASKULVINSKAS
ADVANCED PREP: 30 hours for sprouting IMMEDIATE PREP: 30 minYIELDS 6 to 7 cups SPECIAL
EQUIPMENTFoodprocessor,dehydratorINGREDIENTS
5cupsbuckwheat,sprouted5teaspoonshoney5teaspoonsSucanat®rawsugar5teaspoonsvanilla3teaspoonscinnamon
2teaspoonsseasalt1cupraisins½cupdates,chopped
DIRECTIONS
Partiallyprocessall theingredients inafoodprocessor toastickyconsistency.Donotcreamthemixture.Spread the mixture directly on dehydrator screens (no Teflex sheet) anddehydrateuntilcrunchy.Contributor’snote:Thismakesagreat—andsweet—trailmix!
VanillaBeanPorridgeBYKARENPARKER
ADVANCED PREP: 12 hours for soaking IMMEDIATE PREP: 15minSERVES 4 to 6SPECIAL EQUIPMENT
High-powerblenderINGREDIENTS
2cupsalmonds,soaked12hoursormoreanddrained2cupsyoungcoconutmeat(reservewater)1¼cupsyoungcoconutwater1teaspoonCelticseasalt1-inchpiecevanillabean1teaspoonrawcoconutbutter3dropsliquidstevia(optional)
DIRECTIONS
Rinsethealmondswell toremovetannicacidandotherenzymeinhibitorsanddiscardthesoakingwater.CombinealltheingredientsinaVitaMixorotherhigh-poweredblender.Processuntilsmoothandcreamy.
Italian-StyleFavoritesDoubleStuffedTomatoesBYSHAZZIE
ADVANCED PREP: 6 hours for soaking IMMEDIATE PREP: 35min SERVES 4SPECIAL EQUIPMENT HandblenderINGREDIENTS
4beefsteakorotherlargetomatoes,withstemsintact3cupssunflowerseeds,soakedatleast6hoursanddrained1 cup sundried tomatoes, roughly chopped, soaked for at least 6hoursanddrained½teaspoonpaprika½cupfreshbasil,chopped,plusextraleavesforgarnish1clovegarlic5pittedblackolives
DIRECTIONS
Cut off the tops of the tomatoes, leaving the stalk on the top, and set aside.Scoop out the seeds and the flesh of the tomatoes. Use the discarded tomatomiddles in another recipe such as Gazpacho Soup. (see recipe) Using a handblender,blendthesunflowerseedswiththesundriedtomatoesandpaprikauntilsmooth.Mixinthechoppedbasil,garlic,andolives.Stuff the tomatoeswith themixture until they overflow. Topwith some extrabasil leaves,andplacethe“lids”of thetomatoesbackontop.Servewithyourfavoritesalad.Variation:Forpartyhorsd’oeuvres,use thesamefilling,butstuff tinycherrytomatoesinstead.
EggplantPizzaBYELYSAMARKOWITZ
ADVANCEDPREP:20minforsoaking+2hoursfordehydratingIMMEDIATEPREP:45minSERVES
2to4SPECIALEQUIPMENTBlenderorVitaMix,dehydratorINGREDIENTS
1eggplant,peeledandcutinto½-inch-thickslices
Forthesauce:½cupsundriedtomatoes,soakedfor20minutesinenoughwarmwatertocover(reservesoakwater)2to3tablespoonsoliveoil1clovegarlic¼cupfreshbasil2to4pitteddates
Forthetoppings,choosefrom:1avocado,sliced1cupgratedyellowsquash½cupgratedcarrot4tablespoonschoppedfreshparsley
DIRECTIONS
Placetheeggplantslicesinadehydratorat105°F.Tomakethesauce,pourthesundriedtomatosoakingwaterintoablenderalongwiththesundriedtomatoes.Addtheoliveoilandcrushedgarlic,andpurée.Addthebasilandpitteddates,andpuréeagainuntilcreamy.Spreadthesauceontopoftheslicedeggplant,andletdehydratefor1to2hours.Decorate the eggplant slices with your selected toppings. Return to thedehydratorfor5to10minutes,andservewarm.Variation:Toppingscanbechangedtosuityourtaste.Youcanuseblackolives,onionslices,basil,ormushrooms,justasyouwouldonaregularpizza.Contributor’snote:Thisflourlesspizzawillthrillwheat-sensitiveeaters.
ItalianRawsageBYSERGEIANDVALYABOUTENKO
ADVANCED PREP: None IMMEDIATE PREP: 25 min SERVES 8 SPECIAL EQUIPMENT Food ProcessorINGREDIENTS
1cuppumpkinseeds½headlettuce½cupoliveoil5clovesgarlic½cuponionpowder1tablespooncarawayseeds1tablespoondriedsage½bunchfreshbasil
DIRECTIONS
Blendall ingredients inafoodprocessor.Formintosausageshapedpatties.(Ifpreferred dehydrate at 110 degrees until firm on outside.)Contributor’s note:Theseraw“sausages”haveadeliciousnostalgicflavor.
Italian-StyleZucchiniPastaPestoBYCHERIESORIA
ADVANCED PREP: 1 hour for soaking IMMEDIATE PREP: 45 min SERVES 4 SPECIAL EQUIPMENT Foodprocessor,spiralslicer,orhandshredderINGREDIENTS
Forthepesto:1largebunchfreshbasilleaves,washedandspundry¼cupoliveoil¼cuppinenuts
2garliccloves,crushed¼tablespoonortotasteseasaltForthepasta:2mediumzucchini,cutintothinstripsorshreddedlengthwisetoresemblepasta8to10mushrooms,chopped2to3tablespoonspesto4to6sundriedtomatoes,soakeduntilsoftandcutintothinstrips
DIRECTIONS
Tomakethepesto,combinethebasilleaves,oliveoil,pinenuts,garlic,andseasaltinafoodprocessororblenderandpulsetoapaste.Mix the zucchini, mushrooms, and pesto together with ¼ cup water. Servechilled on a bed of greens and garnish with the sundried tomatoes prior toserving.Hint: Tomake zucchini resemble pasta, use a food processorwith a julienneattachment,spiralslicer,orahandshredder,andshredlengthwisetocreatelong,fine,linguine-likestrands.Warmitgently,anditwillsoftentothetextureofaldentepasta.
Karie’sLasagnaBYKARIECLINGO
ADVANCED PREP:1hour fordehydratingIMMEDIATE PREP:45minSERVES 4 to8SPECIALEQUIPMENT
FoodProcessor,dehydratorINGREDIENTS
Fortheredmarinarasauce:4to6ouncessundriedtomatoes2to3freshtomatoesfreshItalianherbs,suchasbasilororegano,totasteCelticseasalt
oliveoil½softdate,pitted3to5clovesfreshgarlic,totaste
Forthelayers:1to2cupspinenuts,macadamias,orBrazilnuts2bunchesorganicspinachleaves,washed
DIRECTIONS
Tomakethesauce,blendsundriedtomatoeswithfreshtomatoes,freshherbs,seasalt,1tablespoonoliveoil,date,and2to3clovesoffreshgarlic.Tomakethecheese,placethenutsinafoodprocessororblenderwithabout½teaspoonCelticseasaltand2to3clovesfreshgarlic.Blendlightlysoitremainscrunchy.Inaglassdish,layertheingredientsinthefollowingorder:spinachleaves,redmarinara sauce, and then thewhitenut cheese.Follow thiswithanother layer.Drizzle cold-pressed olive oil over the dish if you choose, and sprinkle withfresh Italianherbs.To serve,warm the lasagna in a dehydrator at 110°F for 1hourorsountilwarm.Enjoy!Variation:Addslicedmushroomsontopofthespinachlayer,oraddotheritemssuchasredpeppers.Variation:Usethinzucchinislicesinsteadofspinach.
LivingPizzaBYSHARONELAM
ADVANCED PREP: 2 to4days for sprouts and soaking IMMEDIATE PREP: 45minSERVES 6 to 8SPECIALEQUIPMENTFoodProcessor,BlenderINGREDIENTS
Forthecrust:6cupskamutberries,soakedandsprouted
4clovesgarlic1mediumonion3tablespoonspizzaseasoning3to4stalkscelery2cupsgarbanzobeans,sprouted(chickpeas)Celticsalt,totasteForthepizzasauce:2cupsdriedtomatoes1cupwateronionpowder,totastegarlicpowder,totastepizzaseasoning,totaste2to4dates,puréedalmondcheese(optional)
Soak the dried tomatoes in thewater for 30 to 40minutes. Saving thewater,remove the tomatoesandplace intoaVitaMixorblenderwith theother sauceingredients.Blendtoathick,paste-likeconsistency.Thinthispasteasneededwiththesoakwater.Storeinacanningjar.Process the kamut in a food processor, potentially in a couple of batches. Isuggestusingasmallerfoodprocessortodotheonion,celery,andgarlic, thenaddtothegrainalongwiththeCelticsaltandthepizzaseasoning.Youmayalsoaddasmallportionofcarrotandcarrotjuicetogivethecrustabitofcolor.Dollopthemixtureontoteflexsheets,flattentoabout7″diameteranddehydrateuntiltheyaretheconsistencyyouprefer(chewyorcrisp).Spreadthecrustwithalmondcheeseoranyotherspread.Topwiththesauceandanyotheringredients.Avocadoisexcellent.
MockSpaghettiBYJAMETH&KIMSHERIDAN
ADVANCED PREP: None IMMEDIATE PREP: 10–20min SERVES 4 to 6SPECIAL EQUIPMENT V-Slicer oranothershreddingdeviceINGREDIENTS
anysummersquash,suchaszucchini,crookneck,orsunburstfresh-squeezedlemonjuice,oranysauceordressingofyourchoice(optional)
DIRECTIONS
Shred the squash lengthwise into long “spaghetti” strands using aV-Slicer orothershreddingdevice.Thelongerthesquashis,thelongerthe“spaghetti”willbe.Sunburstsquashwillmakeshorterstrands,morelike“noodles.”Eatasis,ortopwithlemonjuiceand/oranysauceordressingofyourchoice.
PickledZucchini,EggplantCONTRIBUTEDBYJULIERODWELL
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTVitaMixSERVES6YIELDS1GallonINGREDIENTS[MISSINGQUANTITIES]
eggplant,greenzucchini,yellowzucchini(cutin1″slices)1½cupwatergarlic2teaspoonssalt2tablespoonshoneyfreshoreganofreshthyme½cupapplecidervinegar
DIRECTIONS
Cut eggplant thinner. Put all eggplant and zucchini in gallon jar. Put inwater,
garlic,salt,honey,freshoregano,andfreshthymeintoVitamix;addapplecidervinegar. Pour in jar, mix by hand in jar. Let sit 3 days. Don’t use any liquidremainingafterfinishedwithveggies;compostortoss.
Raw-VioliBYROBERTYAROSH&LISASOTO
ADVANCED PREP: 30 min for soaking IMMEDIATE PREP: 45 min SERVES 2 to 4 SPECIAL EQUIPMENT
Saladacco,VitaMixINGREDIENTS
rutabaga,daikon,orturnip
Forthecheese:¼cuppinenuts¼cupmacadamianuts¼teaspoonCelticseasalt¼cupoliveoil2clovesgarlic,minced1lemon,juiced
Forthesauce:3Romatomatoes,chopped7largefreshbasilleaves¼teaspoonCelticseasalt5Medjooldates,soaked¼cupoliveoil½cupsundriedtomatoes,soaked½cupchoppedredpepper¼cupchoppedredonion3clovesgarlic
1tablespoonItalianseasoning1teaspoonapplecidervinegar
DIRECTIONS
Slicetherutabaga,daikon,orturnipintosmallthindiscswithyourSaladacco.To make the cheese, purée all the cheese ingredients in a blender or foodprocessor.Place1teaspoonofthefillingontoeachdisc,thenfoldinhalftomaketheRaw-Violi.BlendallthetomatosauceingredientsinaVitaMixandcascadethesauceovertheRaw-Violi.
WalnutStuffedPeppersBYSHAZZIE
ADVANCED PREP: 30min for soaking+6hours for dehydratingSERVES 4SPECIAL EQUIPMENT
Champion juicer or food processor, dehydrator, spiral slicer, hand blenderINGREDIENTS
8redpeppers,divided4cupswalnuts,shelledForthepeppers:4sundriedtomatoes,soaked,anddrainedplusextraforgarnish2smallredonions,finelychopped2zucchinis,spiralslicedfreshcilantroleavesforgarnishwalnuts,forgarnisholiveoil
DIRECTIONS
Chop4peppers,andputtheminafoodprocessor.Addthewalnutsandsundriedtomatoesandprocesstoapâté.Ifyouhaveahandblender,transferthemixturetoabowlandfinishitwiththehandblenderforasmootherfinish.IfyouhaveaChampionjuicer,useitwithitsblankplatefortheabovestages.Mixthechoppedonionintothepâté,butdon’tblendit.Cutoffthetopsoftheremaining4peppers,andremovetheseeds.Transferequalamountsofpâtéintoeach pepper. Replace the lids, and place each on a serving plate. Place thezucchini spirals aroundeachpepper.Finishbyadding someextra-finely slicedsundried tomatoes, a few fresh cilantro leaves, somewalnuts and a drizzle ofoliveoiltothezucchini.Ifyouwant,dehydratethestuffedpeppersforaround6hourstosoftenthemslightly.Addthezucchiniafterdehydrating.Variation 1: Instead of stuffing peppers, use the pâté as a dip to spread onvegetablerounds,orservewithcrudités.Variation2:Stuffnoriinsteadofpeppers.
YouktorasHaveAHeartPizzaBYVIKTORASKULVINSKAS
ADVANCEDPREP:12hoursforAlmcheddarCheese;1hourfordehydratingIMMEDIATEPREP:1hour 15 min MAKES one 10 to 12-inch pie SPECIAL EQUIPMENT VitaMix, dehydratorINGREDIENTS
Forthecrust:1cupcarrotpulp½cupflaxseed,soakedforafewhoursbutnotdrained1cupalmonds,soakedanddrained1tablespoonoliveoil1teaspoonCelticseasalt1tablespoonSucanat®
Forthesauce:2cupschoppedRomatomatoes
½cupdriedpineapplechunks¼cuppeeledandchoppedbeet1teaspoongratedfreshgingerroot2clovesgarlic,crushed½cupchoppedredbellpepper¼cupfreshoreganoor2tablespoonsdried1cupoliveoil½cuplemonjuice½cupsundriedtomatoes,soaked1hour¼ cup unpasteurized soy sauce (Yamaki organic) or sea salt totaste¼cupfinelychoppedonion
Forthetoppings:1largeRomatomato,thinlysliced1redbellpepper,slicedinrings1smallredonion,slicedinthinringsfreshherbs(suchasoregano,rosemary,basil,thyme),chopped¼cupsundriedtomatoes1portobellomushroom,dicedandsoaked inYamakiorganicsoysauce2tablespoonsjalapeñopepper,diced½cupfinelyslicedcarrots1cupMildAlmcheddarCheeseCrumbs1lemon,juiced
DIRECTIONS
Using aVitaMix, process all the crust ingredients to a dough.Shape the crustintoaheart,orwhatevershapeyouchoose,anddehydrateovernight.
Excludingtheonion,processalltheingredientsforthesauceinafoodprocessor.Addtheonionasyoushutofftheunit.PlacethealmondcrustonaTeflonsheet.Spreadthesauceontop,andarrangethe tomatoes, bell pepper, onion, basil, oregano, rosemary, thyme, sundriedtomatoes,mushrooms, and jalapeño. Sprinklewith sliced carrots,AlmcheddarCheeseCrumbs,andlemonjuice.Dehydrateforatleast1hourbeforeserving.Placethepizzaonapan,anduseacuttingwheeltocutthepieinto8slices.
PlatosdeMexicoyEspañaAvocadoBurritosBYDAVIDWOLFE
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
2avocados2jalapeñopeppers4tomatoes1orange,juiced8lettuceleaves
DIRECTIONS
Inamediumbowl,mashandmixtogethertheavocados,peppers,andtomatoes.Squeeze in some orange juice for sweetness. Divide mixture among lettuceleavesandrollupburritostyle.Tip:Omitthejalapeñopepperifyou’reservingthisdishtoyoungchildren,orotherswhodon’tenjoyhotfood.
CalabasaRellenowithPicodeGalloBYQUINTESSENCE
ADVANCED PREP: None IMMEDIATE PREP: 1 hour SERVES 5 SPECIAL EQUIPMENT Food processor
INGREDIENTS
5sunburstsquash
Forthestuffing:½cuppinenuts1cupBrazilnuts¼cupmacadamianuts3sundriedtomatoes1½tablespoonsoliveoil1½tablespoonscuminpowder1½tablespoonschilipowder¼tablespooncayennepowder1clovegarlicseasalt,totaste½bellpepper¼bunchgreenonions½bunchcilantro
Forthesauce:1largetomato1ouncesundriedtomato1clovegarlic1ouncelemonjuice¼cupfilteredwater¼mediumonion,minced½bunchgreenonions,minced¼bunchcilantro,minced2tablespoonsoliveoil
DIRECTIONSTo prepare theCalabasaRelleno, remove the tops of the squash and set themaside.Hollowoutthesquashes,andsavetheinsides.Ifyouwant,dehydratethesquashat95°Fdegreesfor4to5hourstosoften.Process the nuts, sundried tomatoes, olive oil, cumin, chili powder, cayenne,garlic,andseasaltinafoodprocessor.Blenduntillumpyandtransfertoabowl.Inthefoodprocessor,pulse-choptomincethemeatfromthe5squashtogetherwiththebellpepper,greenonion,andcilantro.Mixtogetherwiththenutstuffingandsetaside.Toprepare thePicodeGallo,blendhalfof the fresh tomatowith thesundriedtomato,garlic,lemonjuice,andfilteredwater.Transfertoamixingbowl.Chop the remainder of the fresh tomato.Add theminced onion, green onion,cilantro,oliveoil,andthechoppedtomatotothesauce,andmixwell.Filleachindividualsquashwiththestuffing,andreplacethesquashcaps.Ifyouwant,placetheminthedehydratortowarmuntilserving.Whenreadytoserve,spoonsauceontoplatesandplaceeachsquashontop.
ChiliRellenosBYROBERTYAROSHANDLISASOTO
ADVANCEDPREP:2hoursfordehydratingIMMEDIATEPREP:50minSERVES6to8SPECIALEQUIPMENT
Foodprocessor,dehydratorINGREDIENTS
Forthepâté:½cuppumpkinseeds,soakedanddrained½cupalmonds,soakedanddrained½cupwalnuts,soakedanddrained½cupchoppedredpeppers½onion,chopped1½tablespoonsMexicanseasoning½cupfreshcilantro3clovesgarlic
½teaspoonCelticseasalt1tablespoonyellowmiso6to8Hatchchilipeppers
Forthecheese:1teaspoonyellowmiso1teaspoontahini
Forthesalsa:3tomatoes2mangos,diced2avocados,diced½redpepper,diced½cuppapaya,diced¼jalapeño,diced2clovesgarlic3greenonions,chopped¼teaspoonCelticseasalt¼cupoliveoil¼cupfreshlimejuice½bunchfreshcilantro,chopped½teaspoonchilipowder
DIRECTIONS
Combine the pumpkin seeds, almonds, walnuts, red peppers, onion, Mexicanseasoning, cilantro, garlic, sea salt, and yellowmiso in a food processor andblendtoachunkypâté.Stuffthechilipepperswiththepâté.Placethechilisinyourdehydratorat115°Ffor2hours.
To make the cheese, combine the yellow miso with 1 teaspoon tahini and 2teaspoonswaterinabowlandmixwell.Mixtogetherallthesalsaingredientsinabowl.Topthewarmrellenoswiththesalsaandcheese.Enjoy!
FajitaVegetableswithChiliPistachiosBYCHADSARNO
ADVANCED PREP: Chili Pistachios (12 hr) 1 hour for marinating or 2 hours fordehydratingIMMEDIATEPREP:15minSERVES6SPECIALEQUIPMENTNoneINGREDIENTS
1½cupsthinstripsofredbellpepper1cupthinstripsofyellowbellpepper1cupthinstripsofzucchini1tablespoonmincedgarlic¼cupchoppedfreshcilantro3tablespoonsmincedoregano3tablespoonslemonjuice3tablespoonsoliveoil1½tablespoonschilipowder1teaspooncumin1½teaspoonsCelticseasalt
DIRECTIONS
Toss all the ingredients together in a bowl. Marinate for up to 1 hour, ordehydratefor2hourstosoftenandwarm.ServewithChiliPistachios.
HaikuBurritos
BYJULIANO
ADVANCEDPREP:NoneIMMEDIATEPREP:25minSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
1cupmashedavocado2teaspoonsjalapeño,minced2teaspoonsmincedgarlic2teaspoonsmincedfreshginger2teaspoonsfreshlemonjuice2largeromainelettuceleaves2teaspoonsorganicstone-groundmustard1pickle,slicedlengthwiseintostrips⅓cupwakaméseaweed,thinlysliced½cupgratedburdock⅓cupchoppedonion⅓cupchoppedredbellpepper¼cupcornkernels,cutfromcob2tablespoonsnamashoyu
DIRECTIONS
Inamixingbowl,stirtogethertheavocado,jalapeño,garlic,ginger,andlemonjuice. On each lettuce leaf, spread half the avocadomixture, mustard, pickle,seaweed, burdock, onion, red bell pepper, corn, and nama shoyu.Wrap like aburritoanddevour.FromRaw:TheUnCookBook(NewYork:ReganBooks,1999.)MexicanStuffedPeppersBYROSELEECALABRO
ADVANCED PREP: 12 to48hours for soaking IMMEDIATE PREP: 45minSERVES 8SPECIAL EQUIPMENT
Championjuicerorfoodprocessor,blenderINGREDIENTS
Forthefilling:1cupalmonds,soaked12to48hours
1cupsunflowerseeds,soaked6to8hoursanddrained½cuppumpkinseeds,soaked6hoursanddrained½cuplentils,sprouted½cupfinelygratedcarrots½cupfinelychoppedcelery½cupfinelychoppedcilantro2tablespoonslemonjuice4Anaheimchilisorredbellpeppers,rinsed,seedsremoved1tablespoonchilipowder1tablespooncumin1teaspoonCelticseasalt
Forthesauce:2redbellpeppers,chopped2to3pitteddates,chopped1tomato,chopped1tablespooncarobpowder1tablespoonlemonjuice1teaspoonCelticseasalt½teaspoonchilipowderdashcayenne
Forserving:bedofsprouts
DIRECTIONS
Tomakethefilling,processthealmonds,sunflowerseeds,pumpkinseeds,andlentils throughaChampion juicerusing theblankplateor in a foodprocessorfittedwiththe“S”blade.
Inalargebowl,combinetheprocessednuts,seeds,andlentilswiththecarrots,celery,cilantro, lemonjuice,chilipowder,cumin,andseasalt.Mixwell.Stuffthepepperswiththefillingandserveonabedofsprouts.Tomake thesauce,combineall thesauce ingredients inablender.Blendwell,addingwateruntildesiredconsistencyisreached.Serveonthesidewithstuffedpeppers.
SoftTacosBYMATTAMSDEN
ADVANCED PREP: None IMMEDIATE PREP: 35 min SERVES 2 SPECIAL EQUIPMENT Food processorINGREDIENTS
Forthefilling:3cupsgroundraworganicwalnuts1teaspoonorganiccuminseedpowder1teaspoonorganiccorianderseedpowder⅓cupnamashoyu
Forthesalsa:3cupsorganictomatoes,chopped½cupchoppedorganicgreenoryellowonions¼cupfresh,organiclimeorlemonjuice1organicbellpepper,chopped1cupfreshorganiccilantro,choppedwithstemsremoved¼cuporganiccold-pressedoliveoil3clovesorganicgarlic,peeledandcrushedormincedorganiccayennepowdertotaste½teaspoonCelticseasalt1teaspoonorganiccuminseedpowder
Forthetacoshell:organiccollardgreenleaves
Forthetopping:organicromainelettuce,shredded1avocado,cubed
DIRECTIONS
Tomakethetacofilling,combinethefillingingredientsinabowlandmixwell.Inanotherbowl,combinethesalsaingredientsandmixwell.Toassemble the tacos, lay thecollardgreen leaves flat.Spread the taco fillinglengthwise.Addalayeroflettuceandtopwiththesalsaandavocado.
VegetablePaellaBYSHAZZIE
ADVANCEDPREP:2to3daysforsproutingandsoaking+4daysformarinatingIMMEDIATE
PREP:35minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
1redpepper,cutintothinstrips1yellowpepper,cutintothinstrips1cupchoppedyoungtenderasparagus2whiteonionsslicedintofinerings5clovesgarlic,crushed4stalkscelery,juiced2lemons,juiced4tablespoonsoliveoil2cupsquinoa,sproutedandrinsed4ripetomatoes,finelychopped4 sundried tomatoes, soaked at least 2 hours, drained and finely
chopped½cupblackolives,pittedandfinelychopped1teaspoonsaffronthreadsor½teaspoonsaffronpowder1teaspoonpaprikafreshherbs,edibleflowers,andspicesofyourchoice
DIRECTIONS
Placethepeppers,asparagus,onions,andcrushedgarlicinawidebowl.Mixthecelery and lemon juice with the olive oil, and pour it over the choppedvegetables.Letthevegetablesmarinatefor1to3days,untilsoftandjuicy.Meanwhile,sproutthequinoaovernightinwaterasintheHerbyStirFryrecipe.Inabowl,combinethefreshandsundriedtomatoes,olives,saffron,andpaprika.Rinsethequinoawell,andplaceinanattractiveservingdish.Pourthetomatoesandolivesover therice.Addthemarinatedvegetables,andstir thewholedishwell.Pouronafewtablespoonsofthemarinade,andleavethedishtostandinanon-refrigerated spot for 12 to 24 hours before serving. Serve with a generoushelpingoffreshchoppedherbs,spices,andflowersscatteredoverthetop.
WildMushroomFajitasBYSHAZZIE
ADVANCEDPREP:20minfor“It’sNotReallyMayonnaise”+4hours fordehydratingIMMEDIATEPREP:40minSERVES2to4SPECIALEQUIPMENTNoneINGREDIENTS
1whiteonion,finelychopped1yellowororangepepper,cutintothinslices2clovesgarlic,finelychopped2cupschoppedportobelloand/orshitakemushrooms1teaspooncuminpowder1teaspooncayenne
2tablespoonsoliveoil1lemon,juiced4to6Savoycabbageleaveshandfulspinach,choppedintofinestrandssalsaIt’sNotReallyMayonnaisehandfulchives,finelychopped(saveflowersfordecoration)
DIRECTIONS
In a large bowl, combine the onion, pepper, garlic, mushrooms, cumin andcayenne.Mix the olive oil and lemon juice together and pour over the vegetables.Dehydrateat105°Ffor4to6hours.Arrangecabbageleavesonabigplate,andcutoutanyhardstems.Placeequalamountsofthemushroommixtureoneach.Topwithspinach,andaddthesalsaandIt’sNotReallyMayonnaise.Sprinklethefajitaswithchivesandaddflowersfordecorationjustbeforeserving.Contributor’s note: This is a healthy and tasty variation of the traditionalMexicanfavorite.Servewithguacamole,salsasandabiggreensaladwithlotsoffreshsweetcorninit.
AsianDelightsBeggin’ForBangkokBroccoliBombastBonanzaBYJACKIEAYALAANDDAVIDSTEINBERG
ADVANCED PREP: None IMMEDIATE PREP: 40 min SERVES 4 to 6 SPECIAL EQUIPMENT VitaMixINGREDIENTS
Forthesalad:1cupdicedbroccoli½cupdicedbokchoy½cupdicedfreshturmeric
1cupAsian-cutcelery2largeclovesgarlic,slicedthin4tablespoonsginger,dicedmeatfrom1youngcoconut½cupredbellpepper,cutintothinstrips½cupdicedFujiapple1yellowsquash1cupAsian-cutzucchini½cupfreshherbs,suchasparsley,cilantro,androsemary,dicedForthedressing:½cupcitrusjuiceblend(¾orangeand¼lemonorlime)⅓cupMoroccanolivewater(or2teaspoonssalt)1largeclovegarlic,withskin1wholehotpepper½cupstone-crushedoliveoil
DIRECTIONS
Inabowlcombinethebroccoli,bokchoy,¼cupturmeric,celery,1clovegarlic,2 tablespoons ginger, coconut, bell pepper, apple, squash, zucchini, and freshherbs.InaVitaMix,combinethecitrusjuiceblendandolivewaterwiththeremaininggarlicandginger,hotpepper,andturmeric.Blenduntilsmooth.Addtheoliveoilwiththeblenderstillrunning.Pourthedressingoverthesalad,andenjoy.Thisdishwillkeepforupto5daysintherefrigerator.
ChineseWildRicewithTenderVegetablesBYELAINALOVE
ADVANCEDPREP:48hoursforsoaking;1hourformarinatingIMMEDIATEPREP:35minSERVES6SPECIALEQUIPMENTFoodprocessorINGREDIENTS
½headpurplecabbage1onion3largeclovesgarlic3tablespoonsfreshginger1redbellpepper,cutintothinstrips2headsbroccoli,includingstems,cutintosmallpieces2carrots,cutintothinstrips1bunchcilantro,stemsremoved,chopped1bunchflatleafparsley,chopped½cuplemonjuice¾cupoliveoil¾cupsesameoilzestof1orange¼cupnamashoyu1½teaspoonsCelticseasalt¼ teaspoon ground habanero powder (dehydrate peppers andgrindinspiceorcoffeegrinder)or½teaspooncayenne½poundwildrice,soaked48hours
DIRECTIONS
Pulsethecabbage,onion,garlicandgingerinafoodprocessoruntilminced.Transfer toabowl,andadd thebellpepper,broccoli,carrots,cilantro,parsley,lemonjuice,oliveoil,sesameoil,orangezest,namashoyu,seasalt,habaneroorcayenne, and the rice.Mix all the ingredientswell, and let it sit for 1hourormorebeforeservingtolettheflavorsmeld.Hint: Pulse thedrywild rice inyour foodprocessorbefore soaking tohelp itabsorbthewatermorequickly.
CurriedKoftaBallsinCashewTomatoCurrySauceBYMICHALADI
ADVANCEDPREP:2to3hoursfordehydratingIMMEDIATEPREP:50minSERVES8SPECIALEQUIPMENT
Foodprocessor,dehydrator,blenderINGREDIENTS
FortheKoftaBalls:3cupssunflowerseeds,soakedandsprouted1cupalmonds,soakedandpeeledhandfulfreshparsleyhandfulfreshcilantro2teaspoonscurrypowder1teaspooncumin½teaspooncayenne1zucchini4clovesgarlic½teaspoonCelticseasalt½teaspooncoriander1-inchpiecefreshgingerrootpinchnutmeg1teaspoonhoneyForthesauce:1 cup sundried tomatoes, soaked 2 hours and drained (reservewater)2to3plumtomatoes½zucchini1cupcashews1teaspooncurrypowder¼teaspooncayenne3clovesgarlic½teaspoonpaprika
handfulfreshcilantro,plusextraforgarnish½teaspoonCelticseasalt2tablespoonshoney2tablespoonslimejuice
DIRECTIONS
ProcesstheKoftaBallingredientsinafoodprocessorfittedwiththe“S”blade.Form into medium-size balls and dehydrate for 2 to 3 hours on each side at110°F.Combine theCurrySauce ingredients inablender.Blenduntil smooth,addingjustenoughsoakwaterfromthesundriedtomatoesforathickandcreamysauce.ServeovertheKoftaBalls.ServeinthetraditionalIndianwayasasoupbyplacing2to3Koftaballsinabowland filling thebowlwith the sauce,or serveas anentréeover spiralizedzucchini“noodles.”Garnishwithfreshcilantro.
EasyPadThaiBYELAINALOVE
ADVANCEDPREP:PadThaiSauce(2hours)½hrformarinatingIMMEDIATEPREP:30minSERVES
4SPECIALEQUIPMENTSpiralslicerorvegetablepeelerINGREDIENTS
ForthePadThai:3 zucchini, shaved into noodles with a spiral slicer or vegetablepeeler1package(3½ounces)Enokimushrooms,trimmedandseparated3greenonions,thinlysliced1redbellpepper,cutintothinstrips10snowpeas,cutintothinstrips½poundmungbeansprouts½lime,juiced
½teaspoonCelticseasalt1tablespoonBariani®oliveoil
Forthetopping:1cupdehydratedalmonds,chopped¼cupcilantro,choppedhandfulbeansproutsPadThaiandThaiWildRiceSauce
DIRECTIONS
Place all the ingredients in a bowl except the toppings and let the Pad Thaimarinatefor½hour.PlacethePadThaionaplatterandcoverwith1cupofthePadThaiandThaiWildRiceSauce,choppedalmonds,cilantro,andbeansprouts,orputthesauceandtoppingsonthesideandletindividualsservethemselves.Ifyouwant,warmthedishinadehydratorat110°Fbeforeserving.
EasySushiBYSHAZZIE
ADVANCED PREP:Variable IMMEDIATE PREP: 30minSERVES Depends on quantities usedSPECIAL
EQUIPMENTNoneINGREDIENTS
ForGreenSushi:Guacamolesundriedtomatoes,soakedandcutintothinstripsmustardcress
ForNutterSushi:rawalmondbutter
carrot,cutintothinstripsyourfavoritesproutsfreshcorianderleaves
ForEarthandFireSushi:“Fried”Mushroomswasabipowder,mixedtopastewithwatercelery,cutintothinstrips
ForCheezeandOnionSushi:CheddaryCheezeSpreadscallions,springonion,cutintothinstripszucchini,cutintothinstrips
DIRECTIONS
Foldseveralsheetsofblacknoriinhalf.Cutthemwithscissorsalongthefold.Cutthemsoeachisinstripsof4,thencutthemagainintheoppositedirection.Youshouldendupwith8littlestripspersheet.Haveaglassofwaterhandy.Pickuponenoristrip,andputaboutateaspoonofthesoftfillingalonghalfofthestrip.Addsmallslicesoftheotheringredientssotheysitinthemiddleofthesoftfilling.Arrangethemsotheypokeoutofoneend,butnottheother,asyouneedaflatbasetostandtherollsup.Gentlyholdthefillingsinplacewithonefinger,androllupthesheetsotheendsoverlapwithoneanother.Brushtheendswithalittlewatertofirmthemdown.Onceallthesushiismade,placeitonaservingdishandgarnishasyouchoose.Hint:Here’sa shortcut, ifyoudon’t feel confidentdoingall that.Put the softingredientinbeforerollingthesushiup,andthenaddtheotheringredientsoncethesushiisstanding.Contributor’snote:EasySushiisadeliciousmaincourse,andgreatforparties,starters, nibbles, packed lunches, and side dishes. Serve with thin slices ofginger,wasabisauce,oryourfavoritesidedishes.Usethesuggestedingredientsfromoneoftherecipesbelow,orinventyourown.
HerbyStir-FryBYSHAZZIE
ADVANCED PREP: 2 to 3 days for sprouts; (Plum Sauce 8 hours) IMMEDIATE PREP: 30min;(PlumSauce10min)SERVES4SPECIALEQUIPMENTFoodprocessorINGREDIENTS
1carrot1tablespooncoconutmeat1cupparsnippieces2cupsquinoa,sprouted24hours1cupbroccoliflorets1cupcauliflowerflorets4greenonions,thinlysliced1cupalfalfasprouts10sundriedtomatoes,cutintoslivers1bunchchives1bunchcilantro1bunchparsley1tablespoonoliveoil4peaches,peeledandpittedPlumSauce
DIRECTIONS
Inafoodprocessor,processthecarrot,coconutmeatandparsnipintosmallrice-sizedpieces.Transfertoabowl,andmixwiththesproutedquinoa.Add the broccoli, cauliflower, onions, alfalfa sprouts, and sundried tomatoes,chives,coriander,parsleyandoliveoil.Mash thepeachesandadd themto thebowl.Mixwell.ServewithPlumSauce.Hint:Drainandrinsethequinoa3to4timesduringthedayandwatchthelittletailsappear!Onceyouseetails,it’sreadytoeat.Contributor’snote:Thisreallydoescomeoutlikeastir-fry.
RoastTofuwithSataySauceBYSHAZZIE
ADVANCEDPREP:10to20minformarinating;4to6hoursfordehydratingIMMEDIATEPREP:40minSERVES4SPECIALEQUIPMENTDehydrator,coffeegrinderINGREDIENTS
FortheTofu:4portobellomushrooms,skins,stemsandgillsremoved3clovesgarlic,minced2stalkscelery,juiced1lemon,juiced2tablespoonsoliveoilpinchseasalt
Forthesauce:1cuprawpeanuts2tablespoonsalmondbutter½teaspooncayenne¼cupcoconutmeat4dates,soaked
DIRECTIONS
Cut the skinnedmushrooms into 1-inch cubes tomake the “tofu.” In a bowl,combinethegarlic,celeryjuice,lemonjuice,oliveoil,andsalt.Add the mushroom cubes and mix so all sides are thoroughly coated. Allowthemtomarinatefor10to20minutes,thenputtheminadehydrator.Keeptherestofthemarinadeforthesauce.Dehydratethemushroomsat105°Ffor4to6hours.To make the Satay Sauce, put the peanuts, almond butter, cayenne pepper,coconut,datesandtheleftovermarinadeintoacoffeemillandgrindtoasauce.Ifyouneedmoreliquid,addalittlewateratatime.
Servethe“tofu”cubesonskewersandcoveredwiththeSataySauce.
ThaiWildRicewithSpringVegetablesBYELAINALOVE
ADVANCEDPREP:2to4daysforsoaking(PadThaiSauce30min)IMMEDIATE PREP:30min(PadThaiSauce20min)SERVES6to8SPECIALEQUIPMENTNoneINGREDIENTS
1¼cupsor½pounddryblackwildrice,soaked2to4daysin4cupswater4stalkscelery,thinlysliced1zucchini,cutinthinstrips4greenonions,thinlysliced8leavesdinosaurorredRussiankale,thinlyslicedincludingstems20basilleaves,slicedintothinribbons20spearmintleaves,slicedintothinribbonsPadThaiandThaiWildRiceSauce
DIRECTIONS
Placealltheingredientsinalargebowlandcoverwith1cupPadThaiandThaiWildRiceSauce.Enjoyimmediatelyorstoreintherefrigeratorforupto5days.Hint:Pulsethewildriceinafoodprocessortoreducethesoakingtime.Rinseonceaday.
OtherClassicEntréesAssortedVegetableswithAlmondChiliSauceandBeanSproutsBYCHADSARNO
ADVANCEDPREP:2to3hoursfordehydratingIMMEDIATEPREP:40minSERVES6SPECIALEQUIPMENT
Blender,dehydratorINGREDIENTS
½cupalmondbutter(seeAntsinaCanoe)1tablespoonchoppedfreshginger1½tablespoonslemonjuice2tablespoonssweetener(suchasdates,raisinsorprunes)2clovesgarlic,peeled1½teaspoonsCelticseasaltor1½tablespoonsnamashoyu1½tablespoonschoppedlemongrass1teaspoondicedserranopepper(optional)1zucchini,cutintothinstrips1cupthinstripsredbellpepper2carrots,cutintothinstrips1cupbroccoliflorets½cupcilantro,chopped1cupAsianbeansprouts6limewedges
DIRECTIONS
To make the sauce, blend the almond butter, ginger, lemon juice, sweetener,garlic, seasalt, lemongrass, serranopepperand⅓cupofwater inahighspeedblenderuntilsmooth.Addmorewatertodesiredconsistency.Toss the sauce in a largemixing bowl with the zucchini, red pepper, carrots,broccoli,andcilantro.DehydratethevegetablesonTeflexsheetsat105°Ffor2to3hourstosoftenandwarm.Toserve,placeahandfulofthemixtureinthemiddleofeachplate,andtopwithagenerousamountofbeansprouts.Garnisheachplatewithawedgeoflime.Hint:Agreatoptionistoserveoverabedofcoconutnoodles.
’BelloBurgerBYMARYRYDMAN
ADVANCEDPREP:6hourstosoaknuts,3½hoursdehydratingtimeIMMEDIATEPREP:20minSPECIALEQUIPMENTFoodprocessor,dehydratorSERVES3–4
INGREDIENTS
½largeredbellpepper,chopped2mediumportobellomushroomcaps,chopped1smallcarrot,cutinto½inchslices1cupalmonds,soaked2tablespoonsonion,chopped1smallclovegarlic,sliced1½tablespoonsmildflavoredmiso1teaspoonlemonjuice¼tspdriedbasil
DIRECTIONS
Process all in food processor to smooth consistency. You will need to keepscrapingdownthesidesandmayneedtoaddacoupletablespoonswater,butbecarefulnot toadd toomuch.Dropby¼cups-fullontoTeflexsheetsandforminto patties about ¾ inch thick. Dehydrate 2 hours at 145 degrees (Excaliburdehydrator only), then about 1 ½ hours at 110 degrees to moist burgerconsistency. Servewarm from dehydrator. Servewith your favorite sauce andslicedtomatoes.Theywillkeepadayintherefrigeratorifnecessary.Contributor’snote:Moistandmeaty,thesewillamazeyou!
BroccoliwithCheddaSauceBYRHIO
ADVANCEDPREP:6hoursforsoaking;2to4hoursfordehydratingIMMEDIATEPREP:40minSERVES3to4SPECIALEQUIPMENTBlender,dehydratorINGREDIENTS
3cupsfinelychoppedbroccoli
Forthesauce:1largeredbellpepper,choppedwithseedsandstemremoved¾ cup pine nuts, soaked overnight or for at least 2 hours anddrained½ cup sunflower seeds, soaked overnight or for at least 2 hoursanddrained½lemon,juiced1½tablespoonsnutritionalyeastflakes1smallclovegarlic(optional)2teaspoonsnamashoyu
Forthemarinade:1tablespoonoliveorflaxseedoil1lemonorlime,juiced1to2teaspoonsnamashoyuordashCelticseasalt
DIRECTIONS
Tossthebroccoliwithallthemarinadeingredientsuntilitiswellcoated.Coverandletmarinateovernightintherefrigerator.Tomake the sauce, place the red bell pepper in the blender first. (It releasesliquid so you won’t have to add any water.) Rinse the soaked pine nuts andsunflowerseedsandaddtotheblender.Addthelemon,yeastflakes,garlic,andnamashoyuandblendwell.Iftheredbellpepperdoesn’tliquefyreadily,addalittlewater(nottoomuch).Mixthebroccoliwithsomeofthesauce;serveasisordehydratefor2to4hoursat95°Fandservewarm.Variation1:Forthosewhodon’tcarefortheflavorofpinenuts,youcanmake
the recipe with 1 cup sprouted, blanched almonds, and reduce the amount ofsunflower seeds to ¼ cup. You may also add 1 to 2 tablespoons soakedmacadamianutsforacreamiersauce.Allotheringredientsremainthesame.Variation 2: This sauce can also be made into a cheddar-type cheese bydehydratingit.Spreadthesauce¼-inchthickonaTeflex-lineddehydratortrayanddehydrateat95°Ffor1to2days.Theresultingsheetcanthenbecut intopiecesorcrumbledwithyourhandsandusedlikegratedcheese.Itwillkeepformorethan2weeksintherefrigerator.
BroccoliwithRedPepperDressingBYRITAROMANO
ADVANCEDPREP:NoneIMMEDIATEPREP:25minSERVES4SPECIALEQUIPMENTCuisinartorheavy-dutyfoodprocessorINGREDIENTS
2redpeppers,chopped1youngyellowsquash,chopped1largeclovegarlic,minced½redonion,chopped4tablespoonstahini1teaspooncurrypowder1teaspoonmaplesyrup(optional)¼teaspooncayenne(optional)BraggLiquidAminosoryellowmiso,totaste1bunchbroccoliflorets
DIRECTIONS
Combine the red peppers, squash, garlic, onion, tahini, curry powder, maplesyrup(ifusing),andcayenne(ifusing)inaCuisinartandprocessusingthe“S”blade.Blendthemixtureandaddenoughwatertocreateathickdressing.AddmoremisoorBraggLiquidAminostotaste.
Coatthebroccoliwiththedressing.Itstickstothefloretsandgivesthecrunchybroccoliagreatflavor.
ButteryPeasandCorn(FastFoodRawFood)BYJULIANHUERTA
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSPECIALEQUIPMENTNoneSERVES1
INGREDIENTS
½ cup corn (I use the frozen kind and warm them with warmwater)½cuppeas(sameascorn)3teaspoonscoldpressedorganicoliveoildashesofsalt⅛tspcayennepowder⅛tspbasil(optional)
DIRECTIONS
…Mixitup…Yeah!Thisisoneofmyfavoritefastfoodsforitsease,simplicity,tastiness,andeasilyaccommodatesotheringredientsthatIhaveonhandthatIwanttoadd.Itwillfillyouupifyouwanttofeelfull.
CoconutRiceBYRHIO
ADVANCED PREP: 4 days for sprouting and soaking IMMEDIATE PREP: 25 min SERVES 4 SPECIAL
EQUIPMENTNoneINGREDIENTS
1½cupsManitokwildrice,sprouted(oranywildrice,sprouted)oracombinationof¾cupsproutedwildriceand¾cupsproutedsweetbrownrice1cupshreddedcarrots1cupshreddedfreshcoconut(lightbrownshell)¼cupunhulledsesameseeds,soakedovernight,anddrained¼cupraisinsorcurrants¾tablespoonoliveoil¾tablespoonflaxseedoil1teaspooncinnamon½teaspoongroundcumin½teaspoongroundblackmustardpinchgroundcloves(optional)pinchfreshgroundwhitepepper(optional)Celticseasalttotaste
DIRECTIONS
Mixtherice,carrots,coconut,sesameseeds,andraisinstogetherinabowl,andsetaside.Inasmallbowl,stiroilandspicestogether.Pourontothecoconut/ricemixtureandtosswell.Tastethericeandadjusttheseasonings.Variation: For a savory version of this recipe, eliminate the raisins andcinnamon,andaddpressedgarlic,totaste.
CornwithSweetCreamandPeasBYJULIANHUERTA
ADVANCEDPREP:10minIMMEDIATEPREP:10minSPECIALEQUIPMENTBlenderSERVES1
INGREDIENTS
½cupcorn(OK,Iusuallycheat,Iusesweetfrozencorn.It’stherawequivalentofmicrowaveablefood!Justputthefrozencorninabowlandrunwarmtapwateroveritandletitsit inthewarmtapwateruntilthecorndefrosts.)½cupsweetpeas(um…Iusethefrozenpeasheretoo.Buttheyareorganic)¼cupSweetCream(SeeBountifulBerryMedley)
DIRECTIONS
Mix it all up! And dancewhile doing it. I bet you’ll feel happy and you aremakingithappen.Behappyforyourself.Youdidit!
EndiveCupswithRagoûtofWildMushroomsandChiliTamarindSauceBYCHADSARNO
ADVANCED PREP: 1 hour formarinating IMMEDIATE PREP: 30minSERVES 4 to 6SPECIAL EQUIPMENT
NoneINGREDIENTS
3cupsassortedwildmushrooms,slicedthin3tablespoonsmincedgreenonion¼cupdicedredbellpepper¼cupthicktamarindjuice2tablespoonsmaplesyrupordatepaste2tablespoonsmincedfreshginger1½teaspoonslimezest2½tablespoonsnamashoyu2tablespoonsoliveoil1teaspoonCelticseasalt
18smallBelgianendiveleaves
DIRECTIONS
Inamediumbowl,tosstogetherthemushrooms,onionsandbellpeppers,settingaside1tablespoonofgreenonions.In a separate bowl, whisk together the tamarind, maple syrup or date paste,ginger, limezest,namashoyu,oliveoilandseasalt.Tosswith themushroomsandletmarinateforupto1hour.Place2tablespoonsof themarinatedmushroommixtureoneachof theendiveleaves.Arrangetheendiveleavesinatreeandgarnishwithmincedonion.
ErieOjibwaRiceBYJEREMYSAFRON
ADVANCEDPREP:4daysforsprouting;1hourformarinatingIMMEDIATEPREP:25minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
3cupsblacklonggrainwildrice,sprouted1redpepper,diced1yakonroot(orjicama),diced1earcorn,kernelscutfromcob½cupshreddedcarrot½cupcilantro,looselypacked½cupdrysunflowerseeds1teaspooncarawayseeds½cupflaxseedoil2teaspoonsseasalt
DIRECTIONS
Mix all the ingredients together in a large bowl and let sit for 1 hour before
serving.Contributor’s note: Black, long grain, wild rice grows throughout the GreatLakes,wherenativepeopleoftheOjibwaandChippewatribesstillharvestthegrain-likeseedbyhand.Oneoftheonlysproutstogrowwithoutoxygen,blacklonggrainwildricealsotakesthelongesttogrow(upto7days).Remembertoenjoytherichearthysmellwhenyouchangethesoakingwatertwicedaily.
FalafelsBYROSELEECALABRO
ADVANCED PREP: 8 hours for soaking IMMEDIATE PREP: 40 min SERVES 6 to 8 SPECIAL EQUIPMENT
Championjuicerorfoodprocessor,dehydratorINGREDIENTS
1½cupschickpeas,soaked,drainedandsproutedfor8hours1cupsunflowerseeds,soaked6to8hoursanddrained1mediumredonion,finelychopped1to2clovesgarlic,pressed¼cupfreshparsley,finelychopped2tablespoonslemonjuice¼cupcold-pressedoliveoil1teaspoongroundcoriander1teaspoongroundcumin¼to½teaspooncayenne1teaspoonCelticseasalt
DIRECTIONS
ProcessthechickpeasandsunflowerseedsinaChampionjuicerusingtheblankplateorinafoodprocessorfittedwiththe“S”blade.Transferthemixturetoabowl.Addtheonion,garlic,parsley,lemonjuice,oliveoil,coriander,cumin,cayenne,andseasalt.Mixwell.
Formthemixture intosmallpattiesabout2 incheswideand½inch thick,andplaceonTeflexsheetsinthedehydrator.Dehydratefor16to18hoursat105°F.Falafelscanbeservedwrappedinlettuceleaves,Napacabbageleaves,orredorgreencabbage.Alsoaddsomesprouts,tomatoes,orcucumbers.
Fennel’ShroomDiscoBYJULIANHUERTA
ADVANCEDPREP:15minIMMEDIATEPREP:15minSPECIALEQUIPMENTFoodProcessorSERVES2
INGREDIENTS
1½cupsfennel1 ½ cups marinated mushrooms (marinate in equal amounts ofshoyuandoliveoilforatleast15min,orjustleaveinthefridge)1 ½ tablespoons of diced Marinated onions (marinate same asMarinatedMushrooms)½cupbroccolifloretsand/ortheinsideofthestemofthebroccolidicedup1½tablespoonsshreddedfreshbasilor1½tspdriedbasil
MixingCream2tablespoonspinenuts2tablespoonswalnutsdashesofsalt1tspfreshbasilor½tspdriedbasil
DIRECTIONS
Foodprocessthecream,andthenmixallingredientstogether.Doalittledance!
FigStewBYSHAZZIE
ADVANCED PREP: 8–10 hours for soaking; 1 hour for marinating IMMEDIATE PREP: 25 min(MacadamiaCream20min)SERVES2SPECIALEQUIPMENTblenderINGREDIENTS
2 cups berries, such as blueberries, raspberries, strawberries, orblackberries4freshfigs(or4driedfigs,soakedovernight),finelychopped2Medjooldates(or4dates,soakedovernight),finelychopped1tomato,finelychopped½redpepper,finelychopped1apple,coredhandfulraisinsorsultanas(goldenraisins)pinchofcinnamonMacadamiaCream
DIRECTIONS
Blend1cupberries,andfinelychopthosethatremain.Mixtogethertheberries,figs,dates,tomato,andpepper,andletmarinateforatleastanhour.Transfer the mixture to a serving dish. Grate the apple on top. Sprinkle theraisins over the apple and add a pinch of cinnamon. Serve with MacadamiaCream.
LiveGardenburgersBYVICTORIABOUTENKO
ADVANCED PREP: None IMMEDIATE PREP: 40 min SERVES 10 SPECIAL EQUIPMENT Food processorINGREDIENTS
1poundofyourfavoritenuts,unsoakedandground1poundcarrots,chopped1mediumonion,chopped1 tablespoon sweetener (such as honey, very ripe banana, orraisins)1tablespoonoliveoil1 to2 tablespoonspoultryseasoning (orotherseasoning) suchasHerbamare®2to3tablespoonsnutritionalyeast(optional)seasalttotastepaprika
DIRECTIONS
Grind the nuts in a food processor. Set aside. Combine the carrots, onion,sweetener, oil, seasoning, yeast (if using) and sea salt and grind in a foodprocessor.Mixeverythingtogetherwell.Ifmixtureisn’tfirmenough,addoneortwoofthefollowing thickeners: dillweed, driedgarlic, driedonion, driedparsley flakes,nutritionalyeast,psylliumhuskpowder,groundflaxseed.Formintoballs,cutlets,orfillets,andsprinklewithpaprikabeforeserving.Variation:Tomake“fishburgers”addseaweed(suchasdulse,kelp,ornori)tothemixture.
LotusManitokBYJULIANO
ADVANCED PREP: 4 days for sprouts IMMEDIATE PREP: 35 min SERVES 2 SPECIAL EQUIPMENT NoneINGREDIENTS
1cupthinstripsredbellpepper1cupthinstripscarrots
½cupzucchinistrips(shavedwithavegetablepeeler)½cupthinstripsredbeets¼cupslicedchioggabeets½cupslicedyams¼cupquarteredwalnuts¼cupblackManitokrice,sprouted¼cupchoppeddill½cupthinstripsapples1cupmaplesyrup2cupsfresh-squeezedorangejuice¼cupfresh-squeezedlemonjuice¼cupoliveoil¼cupbalsamicvinegar¼cupnamashoyu1tablespoonginger,minced2½teaspoonsgarlic,minced2½teaspoonsjalapeño,minced1tablespoonfreshcranberries¼cupslicedsunchokes1tablespoongratedlemonrind1tablespoongratedorangerind
DIRECTIONS
Combinealltheingredientstogetherinaservingbowl,mixwell,andserve.It’slikenothingyou’veevertriedbefore!FromRaw:TheUnCookBook(NewYork:ReganBooks,1999.)MissLill’sDownHomeMarinatedGreensBYLILLIANBUTLER
ADVANCEDPREP:2daysformarinatingIMMEDIATE PREP:20minSERVES8SPECIALEQUIPMENTNone
INGREDIENTS
2bunchescollards1bunchkaleormustardgreensoliveorflaxoiltocoatgreens1tablespoongarlicpowder1tablespoononionpowder1tablespoonchilipowder1tablespooncajunseasoning1tablespoonlemonjuice½tablespooncayennenamashoyu,totaste
DIRECTIONS
Washandcutthegreens.Coatgreenswithoil,addtheseasonings,andmixwell.Letthegreensmarinateandsofteninrefrigeratorfor2days,tossingeachday.
NeatBallsBYJALISSALETENDRE
ADVANCED PREP: 8–10 hours for soaking; 8–12 hours for dehydrating IMMEDIATE PREP: 50min YIELDS 70 Neat Balls SPECIAL EQUIPMENT Champion Juicer, dehydratorINGREDIENTS
4cupsalmonds,soakedovernightanddrained2cupssunflowerseeds,soakedovernightanddrained3mediumcarrots,chopped3lemons,juiced1redonion,chopped2celerystalks,finelychopped
2tablespoonssagepowder1tablespoondriedbasil1tablespoondriedoregano1tablespoondriedrosemary1tablespoongarlicpowder1tablespoonHerbamareorseasalt
DIRECTIONS
Run the soaked almonds, sunflower seeds, and carrots through a juicer in“sorbet”mode.Youshouldhaveadrypaste.Collectthepasteinabowlandaddtherestoftheingredientstoit.Mixwellwithyourhands.Formintoabout70littleballs.ArrangetheballsonTeflexsheetsanddehydratefor8to12hoursat105°F.Theballsshouldbedryontheoutsidebutsoftontheinside.Enjoy!
NutMeatBYJEREMYSAFRON
ADVANCED PREP:NoneIMMEDIATE PREP:25minSERVES2 to4SPECIALEQUIPMENTSmallblenderorminifoodprocessorINGREDIENTS
2cupsdrywalnuts1cupsundriedtomatoes,soaked1clovegarlic,peeled¼cupoliveoil2tablespoonsBraggLiquidAminosornamashoyu
DIRECTIONS
Inasmallblenderorminifoodprocessor,grindthedrywalnutsintopowder.
Blend the sundried tomatoes, garlic, olive oil, and Bragg Liquid Aminos (ornamashoyu)inaseparateblenderjar.Stir the wet mixture into the dry walnut powder and use as a filling for rawburritos,lasagna,orstuffedporcinimushrooms.Contributor’s note: This recipe has a rich oil flavor and is very hearty andfilling.
NutmeatStroganoffBYELIZABETHBAKER
ADVANCEDPREP:10minforperoxidesoakIMMEDIATEPREP:20min(PineNutSourCream15min)SERVES4SPECIALEQUIPMENTBlenderINGREDIENTS
4largeor6mediumwhitemushrooms,chopped1teaspoonseasalt½cupPineNutSourCreamdashpepper¾cupchoppedwalnutsgreenonions,finelychopped(forgarnish)
DIRECTIONS
Blend all the ingredients together with 1 cup water, adding the nuts last. Setblenderbowlinveryhotwateruntilthestroganoffishot.Servegarnishedwithfinechoppedgreenonions.Hint: Before making this dish, remove anymold from the nuts: Pour ½ cupwaterand¼cuphydrogenperoxideoverthenutsandletsit10minutes.Pouroffthefizzywater,wash2or3timesandchop.
OhMyChiliBYABEBAWRIGHT
ADVANCED PREP: None IMMEDIATE PREP: 35 min SERVES 12 SPECIAL EQUIPMENT BlenderINGREDIENTS
8to10Romatomatoes,plus½cupchoppedtomatoes1cupunsoakedsundriedtomatoes½redonion½cupcilantro,divided4stalkscelery,choppedanddivided2tablespoonsoliveoil2redbellpeppers,choppedanddivided3clovesgarlic1tablespoonlemonjuiceCelticseasalt,totastejalapeñototaste½teaspooncumin¼cupunsoakedraisins1½cupsbarley,soaked3days(withoutdrainingorrinsing)⅓cupchoppedgreenonion1to2earscorn(optional)1teaspoondillflakes(optional)
DIRECTIONS
Blend8to10freshtomatoes,thesundriedtomatoes,redonion,¼cupcilantro,2celerystalks,oliveoil,1 redbellpepper,garlic, lemon juice,Celticseasalt totaste,jalapeño,raisins,and1cupwaterinablender.Iftheblendedingredientsaretoothin,purée2carrotsinthefoodprocessorandaddthesetoblendedthemixture.Donotblendagain.Rinseanddrainbarleywell.Pour themixture intoabowlwith thebarleyand
add:½cupchoppedtomato,2choppedcelerystalks,¼cupchoppedcilantro,1choppedredbellpepper,and⅓cupchoppedgreenonion.Forthickerchili,addthecornanddillflakes.
PecanAlmondStuffedMushroomsBYRITAROMANO
ADVANCED PREP: 24 hours for soaking SERVES 6 SPECIAL EQUIPMENT Food processorINGREDIENTS
1cuppecans,soakedfor24hoursanddrained1cupalmonds,soakedfor24hoursanddrained2tablespoonsalmondbutter1cupchoppedcelery½cupchoppedredonion1½cupsfinelychoppedcarrots2teaspoonspoultryseasoning6largemushroomcaps(ormore)seedlesscucumbersandbabygreens,forgarnish
DIRECTIONS
Combinethepecans,almonds,almondbutter,celery,onion,carrots,andpoultryseasoninginfoodprocessorfittedwith“S”bladeandpulsetoachunkypâté.Don’tover-blend.Leavesometextureinthecarrots.Clean and rinse the mushrooms, then stuff each with the pâté. Garnish withseedlesscucumbersandbabygreens.Hint: Serve stuffed mushrooms with lots of greens, sprouts, and slicedcucumbers.Variation 1: For an added dimension, marinate the mushroom caps severalhoursingarlicflavoredBraggLiquidAminosandlemonjuice.Themushroomswill soften and absorb some of the flavor. Rinse the mushroom caps before
stuffing.Variation2:Stuffzucchini,peppers,orendivesinsteadofmushrooms.Editor’snote:Addthemushroomstemsintothepâtétousethemuptoo.
PurpleLotusWrapswithAlmondFigSauceBYMAYAADJANI
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTBlenderSERVES4
INGREDIENTS
Forthefigsauce:4cupsdriedblackmissionfigs,soakedinwarmwater4tablespoonsrawalmondbutterjuiceof1lemon3″pieceofginger,chopped1cloveofgarlic1teaspoondulseflakes(optional)1teaspoonseasaltor1tablespoonmellowwhitemiso
Forthewraps:4–8purplecabbageleaves1cupsprouts(anykind)1avocado,sliced½beet,shredded1carrot,shredded1cupotherchoppedorshreddedveggies(optional)
DIRECTIONS
Place figs and soaking water in blender with other ingredients, adding morewaterasneededandblenduntilcreamy.SmoothAlmondFigSauceintopurplecabbage leaves and add sprouts, avocado, shredded beets, carrots, and anyveggiesyouenjoy.Thisdishisbothaestheticallygorgeousanddeeplysatisfying.
RawRatatouilleBYJINJEEANDSTORMTALIFERO
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
FortheRatatouille:1avocado,peeled,pittedandchopped2tomatoes,chopped¼cupchoppedcilantro2clovesgarlic,peeledandchopped1squash,chopped
Forthesauce:1tablespoontahini1teaspoonhoneyCelticseasalt,totaste
DIRECTIONS
Combine theavocadowith the tomatoes,cilantro,garlic,andsquash ina largebowl.Mixthetahiniandhoneytogether,addingseasalttotaste.Pourthedressingoverthevegetables.Serveimmediatelyorchillintherefrigerator.
SeededNoodlesBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 20 min SERVES 2 SPECIAL EQUIPMENT Spiral slicerINGREDIENTS
2cupsbutternutsquashcubes1cupchoppedzucchini1tablespoontahini2limes,juiced1teaspoonceleryseed1teaspoonpoppyseeds
DIRECTIONS
Spiralslicethesquashandmarrowonthespaghettisettingtomakethenoodles.Mixthetahiniwithlimejuiceinasmallbowluntilwatery.Addtheseeds,pouroverthenoodles,andenjoy!
ShiitakeCroquetteswithPuréeofYellowandRedPeppersBYCHADSARNO
ADVANCEDPREP:10to12hoursforsoaking;5to7hoursformarinatingIMMEDIATEPREP:1hourSERVES8SPECIALEQUIPMENTBlenderINGREDIENTS
FortheCroquettes:1½cupsshiitakemushrooms,slicedpaperthin1½tablespoonsnamashoyu2tablespoonsoliveoil2½cupswalnuts,soaked10to12hours1cuppinenuts
1cupdicedredandyellowbellpepper1½tablespoonsfreshginger,mincedfine2clovesgarlic,minced1½tablespoonslemonjuice1cupbroccoliflorets1½teaspoonsCelticseasalt3tablespoonsbasil,shreddedfine¼cupcilantro,choppedfine
Forthepurée:2bellpeppers,chopped1tablespoonoliveoil½tablespoonginger½tablespoongroundcumin¼teaspoonCelticsalt
DIRECTIONS
Marinatethemushroomsinthenamashoyuandoliveoilfor10to20minutes.Mix the walnuts and pine nuts together, and add the remaining croquetteingredientsbyhand,includingthemushrooms.Formthemixtureintohalf-dollar-sizeburgersanddehydratefor5to7hoursat110°F.Tomakethebellpepperpurée,blendthechoppedbellpeppers,oliveoil,ginger,cumin,andseasaltinahighspeedblenderuntilsmooth.Toserve,pourasmallamountofredandyellowbellpepperpuréeoneachsideoftheplatesothattheymeetinthemiddle.Place2to3croquettesinthemiddleofthepurée,andtopwithmicrogreensorsweetpeashoots.
SnappyUnfriedPeasBYJACKIEANDGIDEONGRAFF
ADVANCEDPREP:30minformarinatingIMMEDIATEPREP:25minSERVES8SPECIALEQUIPMENTFoodprocessorINGREDIENTS
2cupsslicedmushrooms2tablespoonsnamashoyu,plusextraformushroommarinade2cupsmungbeans3tablespoonsCelticseasalt¼cupplus1tablespoonlemonjuice,divided2cupsfilteredwater3clovesgarlic,peeled3dropslemonoil¼cupextravirginoliveorflaxoil1cupcoarselychoppedfreshbasil1tablespoonlemonzest4cupssugarsnappeasorsnowpeas,slicedthinonadiagonal
DIRECTIONS
Marinatethemushroomsinnamashoyufor30minutes.Marinate themung beans in 2 tablespoons sea salt, 1 tablespoon lemon juice,and thefilteredwater.Place thegarlic ina foodprocessorandchopwell.Addthelemonjuice,lemonoil,oliveoil,seasalt,basil,namashoyu,andlemonzest,processingwell.Pour thedressingover thesugarsnappeas,mushrooms,andmungbeans.Mixwellandserveimmediately.
SpinachandPotatoLatkesBYJACKIEANDGIDEONGRAFF
ADVANCEDPREP:8hoursforsoaking;2–3daysforrejuvelacIMMEDIATEPREP:40minSERVES8SPECIALEQUIPMENTBlender,dehydratorINGREDIENTS
1cupmacadamianuts,soaked8hoursanddrained2clovesgarlic,minced3teaspoonsCelticseasalt½cuplemonjuice,freshlysqueezed1cuprejuvelacorfilteredwater1cuppinenuts,soaked2hoursanddrained6cupsspinach,choppedfine1sweetonion,choppedfine6smallredpotatoes,grated½cupgroundflaxseed1teaspoonpaprikapowder
DIRECTIONS
Placethemacadamianuts,garlic,salt, lemonjuice,andrejuvelacorwaterinablenderandblenduntilsmooth.Addthepinenutsandblendwell.Foldthenutmixtureintothespinachandaddtheonionandpotato,stirringwell.Addtheflaxseed.Stirwell,andletsitfor15minutes.Ifthemixtureseparates,addmoreflaxseed.Spoon onto Teflex sheets and pat down into latkes. Sprinkle paprika on thelatkesanddehydratefor6to8hours.Turn over the latkes and dehydrate for 6 hoursmore.They should be dry butslightlymoist.
SunDriedTomatoBlissPâtéBYMAYAADJANI
ADVANCEDPREP:NoneIMMEDIATEPREP:10–15minSPECIALEQUIPMENTFoodprocessorYIELDSabout
4cupsINGREDIENTS
2cupscashews1redbellpepper,coredandseededjuiceof1lemon1cupsoakedsundriedtomatoes(w/soakingwater)basil,dill,garlic,rosemarytotaste2tablespoonsmellowwhitemiso2tablespoonsrawtahini
DIRECTIONS
Addwaterasneededandblenduntilsmooth.Toserve:Eatoncrackersorwithvegetablesticksorscooppâtéintoportobellomushroomsandgarnishwithslicedavocado,olives,carrots,etc.
SunGardenBurgersBYNOMISHANNON
ADVANCEDPREP:4to8hoursfordehydratingIMMEDIATEPREP:45min(MushroomGravy15min) SERVES 6 SPECIAL EQUIPMENT Electric coffee grinder, juicer, blender, dehydratorINGREDIENTS
6tablespoonsflaxseeds,groundinelectriccoffeegrinder¾cupwater2cupssunflowerseeds,groundinelectriccoffeegrinder2cupscarrotpulp(from4to6largecarrots,juiced)1cupfinelymincedcelery¾cupfinelymincedonion4tablespoonsfinelymincedparsley4tablespoonsfinelymincedredpepper
1 tablespoon tamari, nama shoyu, or 1 teaspoon Celtic sea salt,plus1tablespoonwatercabbageleaves(forbuns)MushroomGravy
DIRECTIONS
Makethecarrotpulpbyjuicingcarrotsinaheavy-dutyjuicer.Inablender,blendthegroundflaxseedandwater.Pourthemixtureintoabowlandsetaside.Immediatelyrinsetheblendercontainerbeforemixturethickens.In a medium size bowl, thoroughly stir together the carrot pulp, groundsunflowerseeds,celery,onion,parsley,redpepper,andtamari.Addtheflaxseedmixture and mix thoroughly. Add more water if necessary for burgerconsistency.Formthemixtureintosix½-inch-thickpatties.Dehydratethepattiesfor4to8hours,orleaveinthesununtilwarm.ServeinaleafycabbagebunormakeballsratherthanburgersandservewithtomatosauceorMushroomGravyontheside.Tip:Toensureequalsizedburgers,firstmake6ballsofequalsize,thenflattenintoburgers.
SuperAsparagusWrapsBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:30minSERVES2SPECIALEQUIPMENTNoneINGREDIENTS
1avocado1teaspoonSuperfood1smallhotchili,finelychopped2stalkscelery,slicedthinondiagonal2greenonions,slicedthin6stalksyoungasparagus,slicedthinondiagonal½cuppumpkinseeds,plusextraforgarnish
2largesoftcabbageleaves1tomato,finelyslicedsqueezeoflemonjuicelemonwedges,forgarnish
DIRECTIONS
Inabowl,mashtheavocadowiththeSuperfoodandchili.Addthecelery,onion,andslicedasparagusstalks.Settheasparagustipsaside.Squeezesomelemonjuiceintothemixture,andaddthepumpkinseeds.Rollthecabbageleavesintocones,sothere’sawidemouthatoneendandtheotherendisclosed.Addhalfofthedicedtomatoestoeach,thenfilleachconewiththegreenstuffing.Placetheasparagustipsinside,sotheystickoutthetopofeachcabbagecone.Garnishwithpumpkinseedsandlemonwedges.
SuperBroccoliQuicheBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:25minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
2creamyavocados,mashed1tablespoonseaweedflakes1tablespoonSuperfood1headbroccoliflorets,brokenintosmallpiecespinchseasalt(optional)1tablespoonsunflowerseeds4stalkscelery,finelychopped
DIRECTIONS
Mix themashed avocadoswith the seaweed,Superfood, broccoli and sea salt.Sprinkle sunflower seeds on top, and place the finely chopped celery in thecenterofthedish.Serveinindividualramekindisheswithalightsalad,orusethismixtureasafillingforasimplepecannutanddatebaseifyoulike.
ThaiCrane’sNestinCoconutCurryBYCHERIESORIA
ADVANCEDPREP:1to2daysforsproutsIMMEDIATEPREP:40minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
1cupcoconutmilk1teaspoonThairedcurrypaste1clovegarlic,minced1tablespoonlemonjuice4cupsshreddedbutternutsquashorcarrots2cupsshreddedjicamaorcucumber4cupsNapaorAsiancabbage,cutintofineshreds4ouncesspinachleaves,cutintofineshreds2largefreshbasilleaves,cutintofineshreds½cupcilantro,cutintofineshreds2greenonions,finelysliced⅛cupchoppedpeanutsorcashews,sprouted
DIRECTIONS
Warmcoconutmilktonomorethan105°F.Addthecurryandgarlic;stirwell.Tossthecoconutcurrywiththelemonjuice,squash, jicama,cabbage,spinach,basilandcilantro.Form nests in individual shallow bowls or serving dishes and garnish withpeanutsandonions.Serveatroomtemperatureorgentlywarmedinadehydrator
oroven.Hint:Toshredleaves,suchasbasilandspinach,stackoneontopoftheotherand roll them tightly from stem to tip. Holding them firmly in this rolledposition,cutthinslices,startingatoneendandworkingovertotheotherside.
ToonaBYRHIO
ADVANCED PREP: 8 to 10 hours for soaking IMMEDIATE PREP: 40minSERVES 6SPECIAL EQUIPMENT
Champion or Green Power juicer, food processor, dehydrator (optional)INGREDIENTS
3cupswalnuts, soakedovernightor forat least3hours,drainedandrinsed3cupschoppedcarrots1cupchoppedcelery,withleaves1to2garliccloves(toyourtaste),peeled¼to½mediumonion½cupparsleyorcilantro½cupfreshbasil(oranotherfreshherb,suchasdill)2ounceslemonjuicenamashoyuand/orCelticseasalt,totaste
DIRECTIONS
Process thewalnutsandcarrots toapâté throughaChampionorGreenPowerjuicer,with theblankplate inplace. If youdon’t haveoneof thesemachines,processinafoodprocessoruntilsmooth.Youmayhavetoaddalittlewater.Setasideinabowl.Cuttheceleryinto1-inchpieces,thenpulse-chopthegarlic,onion,celery,herbsandlemonjuiceinafoodprocessoruntilwellchopped.Addthismixturetothecarrot and walnut pâté andmix well. Add nama shoyu and Celtic sea salt totaste.
Hint:Thisdishgoeswellwithcrudités.Variation1:Inplaceofcelery,usefennelforadifferentflavor.Variation 2: Use as a stuffing for nori rolls, adding clover sprouts andmatchstick-cutpiecesofcucumberandtomato.Variation3: This recipe alsomakes delicious dehydrated crackers.Dehydratethemixtureat95°Ffor1½to2days.
WalnutBurgersBYSHAZZIE
ADVANCEDPREP:2to6hoursforsoaking+8to24hoursfordehydratingIMMEDIATEPREP:45minSERVES8SPECIALEQUIPMENTBlender,handblender,dehydratorINGREDIENTS
6cupswalnuts,soakedfor2hours2cupscarrots,topped,tailed,andchopped2cupschoppedportobellomushrooms2clovesgarlic2teaspoonspaprika1teaspoondriedpizzaherbs1teaspoondriedparsley1½cupschoppedredonion,divided1 cup fresh herbs, such as parsley, basil, and coriander, tightlypacked½redpepper,choppedwithseedsandstalkremoved6sundriedtomatoes,soakedfor2to6hoursandfinelychoppedromainelettuce(forbuns)mustardcress(optional)extraslicesofonion(optional)
DIRECTIONS
Blend the walnuts, carrots, mushrooms, garlic, paprika, pizza herbs, driedparsley,andhalftheonionsinafoodprocessor.Transfertoalargebowlandcontinueblendingwithahandblenderforasmoothconsistency.Very finelychop the freshherbs, redpepper, sundried tomatoesand remainingredonionandaddthesetothebowl.Mixwell.Divide the mixture into 8 or 10 equal portions. Form into burger shapes anddehydrateat115°Ffor8to24hours.Wraptheburgersinlargeromaineleavesandaddalittlemustardcressandsomethinly sliced onion rings. Top with your choice of Tomato Sauce, “Fried”Mushrooms,MangoChutney.ServewithJoe’sChipShopChipsandasmileonyourface.
What’sforDinnerLoafBYRHONDAMALKMUS
ADVANCED PREP:None IMMEDIATE PREP: 40minSERVES 4 to 6SPECIALEQUIPMENT Food processor,juicerINGREDIENTS
½cupalmonds1½cupsflaxseed½cuppumpkinseeds1cupcelery,juiced(discardpulp)½cupredonion,minced4clovesgarlic,pressed1cupfinelyshreddedcarrots1teaspoonCelticseasalt(optional)1tablespoonrosemary1tablespoonsage
DIRECTIONS
Processthealmonds,flaxseed,andpumpkinseedstoamealinafoodprocessor.Combinethegroundnutsandseedswiththeceleryjuice,onion,garlic,carrots,seasalt,rosemaryandsageinabowl.Mixtogetherthoroughlyandsetasidefor3to4hoursforflavorstoblend.Formthemixtureintoaloafandserve.Hint:Thelongeritsits,thestrongertheflavorsbecome.
Spreads
AwesomePistachioPâtéBYJULIANHUERTA
ADVANCEDPREP:NoneIMMEDIATEPREP:15minSPECIALEQUIPMENTFoodProcessorSERVES4
INGREDIENTS
1½cupsrawpistachiosunsoaked,or2cupssoakedpistachios½cupextravirginoliveoil(maybemore)5leavesfreshbasilor⅔tspdriedbasil1 tablespoon lime juice (If you end up storing the pâté and notusingitallatonce,youmaywanttoaddmorelimejuicewhenyoupullitoutbecausetheflavormellowsout)1tablespoonnamashoyu(orlessifyoulikelesssalt)1clovegarlic⅛teaspooncayennepowderfewdashesofchilipowder⅛teaspooncumin
DIRECTIONS
Foodprocesseverythingabove.Contributor’s note: I like dipping this with slices of cucumber because theyhaveacoolingeffectformewiththisherbeduppâté.IalsosometimesusebabyspinachleavestodipinifIwantsomethingreallyquickoreasy.But,ingeneral,IusuallyjustseewhatIhaveinthefridgethatIamattractedto.MaybeI’llseeacarrot.I’lljustrinseitoffanddipandbite.Iwon’tevencutitupifIdon’tfeel
like it. Same goes for peppers, celery, tomatoes, zucchini, etc…And/orRawBuckwheatcrackers.Iwonderwhatelseyoucanfindtodipinit?Variation: Mix in ½ cup raisins to hit your tongue with surprising bursts ofsweetness!
BestEverAlmondNutPâtéBYROSELEECALABRO
ADVANCED PREP: 12 to 48 hours for soaking IMMEDIATE PREP: 35minSERVES 6 to 8SpecialEquipmentJuicerorfoodprocessorINGREDIENTS
2cupsalmonds,soaked12to48hours1cupsunflowerseeds,soaked4to6hours3carrots3stalkscelery,finelychopped1redbellpepper,finelychopped½finelychoppedredonion½cupfreshparsley,finelychopped2tablespoonsfreshlemonjuice1teaspoonCelticseasalt,ortotaste¼teaspooncayenneor1to2teaspoonscurrypowder(optional)
DIRECTIONS
Process the almonds, sunflower seeds, and carrots through a Champion juicerusingtheblankplateorinafoodprocessorfittedwiththe“S”blade.Transfer to amixing bowl and add the celery, bell pepper, red onion, parsley,lemonjuice,salt,andcayenneorcurrypowder(ifusing).Mixwell.Servewithvegetableslicesorspreadonrawcrackers.Enjoy!
CarrocadoMashBYDAVEKLEIN
ADVANCED PREP: None IMMEDIATE PREP: 25 min YIELDS 2 to 4 cups SPECIAL EQUIPMENT JuicerINGREDIENTS
6largefreshcarrots1largeor2smallripeavocados1to2cupsofbroccoliflorets(optional)1ouncewholedulseleaf,rinsed(optional)1largeredoryellowbellpepper(optional)
DIRECTIONS
Run the carrots through a Champion juicer using the blank plate. Collect thejuicypulp in a bowl.Remove the skin from the avocado(s) and, using a fork,mashtheavocadointothecarrotpulp.Variation1:RunbroccolithroughaChampionjuicerandaddthejuicypulpintothecarrotandavocadomix.Variation2:Addthedulseandchoppedbellpeppertothemixture.Variation3:Scoopoutabellpepperandstuffwiththemixture.
CarrotandTomatoSpreadBYSHAZZIE
ADVANCEDPREP:NoneIMMEDIATEPREP:15minYIELDS1½cupsSPECIALEQUIPMENTCoffeemillorhandblenderINGREDIENTS
2carrots,finelychopped½avocado,chopped1tomato,chopped
DIRECTIONS
Process the chopped carrots in a coffeemill if you have one, or with a handblender.Thecoffeemillwillgivethebestresultsforthisrecipe.Add the chopped tomato and avocado, and process until everything ismixed.Youmayneedtotakethemillofftheprocessorandshakeitfromtimetotime.Thisisalovelylightdip,butverysatisfying.Contributor’snote:Spread thisonstrongBataviaor romaine lettuce, topwithsomechoppedgreenonion,foldandenjoy!
HeartWarmin’FruitSpreadBYVITA-MIX
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 4 cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
2cupsfresh,canned,orfrozenpears,thawed1cupfreshorcannedpineapple¼cuphotormildgreenchilis½cupto1cupsugarorothersweetener,totaste1teaspoonfruitfreshorlemonjuice
DIRECTIONS
PlacealltheingredientsinyourVitaMixcontainerintheorderlisted.Securethe2-partlid.SelectVARIABLE,speed#1.Turnonmachineandquicklyincreasespeedto#10;thentoHIGH.Runfor3minutes.Storethisspreadinanairtightcontainerinyourrefrigerator.
HoneyButterBYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 1 cup SPECIAL EQUIPMENT BlenderINGREDIENTS
½cupcoconutoil(butter)½teaspoonbutterextract2tablespoonshoneysmalldashturmeric,forcolor⅛teaspoonseasalt
DIRECTIONS
Mixalltheingredientstogetherinasmallbowlwithafirmspatulaorfork.SpreadonAlmondCinnamonBread,oronasliceofCornBread.Storeatroomtemperatureinaglassjar.Tip:ButterextractisavailablefromFrontierHerbsatwww.frontiercoop.com
HorseradishBYVITA-MIX
ADVANCED PREP: None IMMEDIATE PREP: 35 min YIELDS 1 cup SPECIAL EQUIPMENT VitaMixINGREDIENTS
1cuphorseradishroot,peeledandcutinpieces½cupvinegar1tablespoonsugarorothersweetener¼teaspoonsalt
DIRECTIONS
Placetheemptycontaineronitsbase.Securethe2-partlid.SelectVARIABLE,speed #1. Turn on the machine and quickly increase speed to #5. While themachine is running, remove the lidpluganddrop in thepiecesofhorseradish
untilallthepiecesaregrated.Stop the machine. Scrape down the sides of container with spatula. SelectVARIABLE,speed#1.Turnon themachineandquickly increase thespeed to#8.Addtheremainingingredients.Runfor15to20secondsoruntilwellmixed.Refrigerateinanairtightcontainer.
It’sNotReallyMayonnaiseBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 20minYIELDS 4 cupsSPECIAL EQUIPMENT Juicer, blenderINGREDIENTS
2cupsmacadamianuts½cucumber,juiced5stalkscelery,juiced1lemon,juiced1teaspoonpaprika½cupoliveoil
DIRECTIONS
Combinealltheingredientsinablender.Ifyou’reusingaVitaMix,simplyblenduntil you have mayonnaise. If you’re using a regular blender, transfer themixture to a blending bowl once the nuts are broken down. Finish offwith ahandblenderforasmoothermayonnaise.
MediterraneanBlackOlive&WalnutTapenadeBYCHERIESORIA
ADVANCED PREP: None IMMEDIATE PREP: 15minYIELDS 1 cup SPECIAL EQUIPMENT Food processorINGREDIENTS
1cupblackNiçoiseorGreekolives,pitted½cupwalnuts,ground1clovegarlic,crushed3tablespoonscapers1tablespoonflaxoilorextra-virginoliveoil2teaspoonslemonjuice½teaspooncrushedoregano¼teaspoongroundthyme¼teaspoongroundbasil
DIRECTIONS
Combineallof the ingredients inafoodprocessorandpulse, removing the lidseveraltimestoscrapethesideswithaspatula.Themixtureshouldbesmooth,butnottotallypuréed.
PicodeGalloBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 20 min YIELDS 1 ½ cups SPECIAL EQUIPMENT NoneINGREDIENTS
2 tomatoes, skinned, seeds removed, and chopped into ¼-inchchunks1redonion,peeledandchoppedinto¼-inchchunks1redpepper,seedsremovedandchoppedinto¼-inchchunks1lime,juiced1cloveofgarlic,finelychopped2stalksofcelery,finelychopped
DIRECTIONS
Placethetomatochunksbetweenseveralsheetsofpapertowelandpresstightly.Squeezethejuiceoutofthem.Mixthechoppedtomatoes,onions,andpepperinabowl.Squeezethelimejuiceoverthetopandaddthegarlicandcelery.Addseasaltifdesired,butitisagoodideatotasteitfirst.Mixeverythingtogetherwell,cover,andletmarinateafewhoursbeforeserving.
PineNutDressing/SauceBYMARYRYDMAN
ADVANCED PREP: none or 6 hours to soak almonds IMMEDIATE PREP: 10min SPECIAL EQUIPMENT
BlenderSERVES3–4
INGREDIENTS
1cuppinenuts(or½cuppinenuts,½cupsoakedalmonds)1largeredbellpepper,cutinlargepieces1tablespoonmiso1clovegarlic1teaspoonKrystalSaltbrineor¼teaspoonsaltpinchcayenne(optional)watertoblendtodesiredconsistency
DIRECTIONS
Blendallinblendertosmoothconsistency.Contributor’sNote:Richandcreamy,thisonewillpleaseeveryone!
PumpkinStuffing
AMYYOCKEL
ADVANCEDPREP:NoneIMMEDIATEPREP:10minSPECIALEQUIPMENTFoodprocessorSERVES7–8
INGREDIENTS
1cuprawmacadamianuts2tablespoonsgroundflaxseeds3heapingcupsofpumpkin,choppedinlargechunks1cupcelerycutinchunks½cuponioncutinchunks2tablespoonsfreshbasil(handful)1tablespoonfreshoregano(halfhandful)1½teaspoonsdulseorCelticseasalt½cuphoneyortotaste
DIRECTIONS
Grind the nuts in a food processor until fine, add all other ingredients andprocess.Usethisstuffinginnorirollsandservewithcranberrysauce.
SpicyCilantroChutneyBYMICHALADI
ADVANCED PREP: None IMMEDIATE PREP: 15minYIELDS 1 cup SPECIAL EQUIPMENT Food processorINGREDIENTS
4bunchescilantro4jalapeñopeppers1to1½teaspoonsCelticseasalt3tablespoonsoliveoil
DIRECTIONS
Process the cilantro, jalapeños and sea salt in a food processor using the “S”blade.Graduallyaddtheoliveoil.Useasacondiment.
SunnyDillSeedSpreadBYSHARONELAM
ADVANCEDPREP:5to8daysforsproutsIMMEDIATEPREP:25minYIELDS4cupsSPECIALEQUIPMENT
FoodProcessorINGREDIENTS
3cupssunflowerseeds,sprouted2tablespoonslemonjuiceBraggsLiquidAminos,totaste1smallredonion,wellchoppedbyhandorinsmallfoodprocessor¼cupparsley,freshlychopped¼to½cupfreshdill4clovesgarlicdashofcayenne,ormoretotaste
Process sunflower seeds, lemon juice and Aminos in food processor. Processremainingingredientsinsmallfoodprocessorandthenaddtofirstingredients.
SunnyPâtéBYNOMISHANNON
ADVANCED PREP: 12 to 16 hours for sprouts IMMEDIATE PREP: 35 minYIELDS 8 cups SPECIAL
EQUIPMENTFoodprocessor,heavy-dutyjuicerorblenderINGREDIENTS
3cupssunflowerseeds,soaked8to12hoursandsprouted2to4hours1cupfresh-squeezedlemonjuice
½cuproughlychoppedscallions½cuprawtahini2tablespoonsnamashoyuor1teaspoonCelticseasaltand3to4tablespoonswater2to4slicesredonion,cutinchunks4to6tablespoonscoarselychoppedparsley2to3mediumclovesgarlic,coarselychopped½teaspooncayennepepper,ormoretotaste(optional)
DIRECTIONS
Inafoodprocessor,process thesunflowerseeds, lemonjuice,scallions, tahini,nama shoyu, onion, parsley, garlic and cayenne (if using) to a smooth paste.Adjusttheseasoningstotaste.Thepâtéwilldevelopastrongergarlicflavoraftera few hours. This recipe tastes best after several hours to a day in therefrigerator,whenalltheflavorshavehadachancetomeld.Note:Ifyoudonothaveafoodprocessororheavy-dutyjuicer,thisrecipecanalsobemadeusingaheavy-dutyblender(K-TecHP3orVitaMix).Ifyouuseaheavy-dutyblender,youmayhavetoaddadditionalliquidtokeepfromstrainingtheblendermotor.Keepinmindthatyourresultsmayhaveawetterconsistency.Ifyour foodprocessor isnot largeenough,make this recipe inbatches. It canalsobemadewithaheavy-dutyjuicersuchasaChampionorGreenStarusingtheblankplate.(Putallingredientsexceptthetahinianddriedspicesthroughthejuicer, then stir in the tahini and spices.)Variation1:Add1 to 2 tablespoonsgingerjuiceorchoppedfreshgingerand1teaspooncuminforaspicierversionofthisrecipe.Variation2:Asianpâtégoeswellwithsaladscontainingsnappeas,snowpeasandotherAsian-typevegetables,suchasbokchoy,Napacabbage,ormungbeansprouts.Asianpâtéisalsodeliciousstuffedinredpeppers,orinnorirolls(yields3to4cups).Into3cupsSunnyPâtéstirinanyorallofthefollowing:
¼cupfinelychoppedmildonionsorshallots¼cupmincedparsley½redpepper,finelychopped
cilantro,mincedcelery,snowpeas,orleeks,finelychoppedMoistenwithAsianDressing.Variation3:MexicanFlavorPâté(yields4to6cups)Into3cupsofSunnyPâtéstirinsomeorallofthefollowing:
½cupveryfinelymincedcarrots½cupmincedcelery½cupmincedzucchini½cuponion,minced1cupfinelychoppedcilantro1to2garliccloves,finelyminced2teaspoonsdriedoregano¾teaspooncayennepepperormoretotaste½cupmincedredoryellowpepperlemonjuicetotaste1minced habanera pepper or 1 chili pepper (if you enjoy spicyfood)
SweetMangoChutneyBYMICHALADI
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 3 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
4ripemangoes4piecesdriedpapaya,unsweetenedandunsulphured4piecesdriedmango,unsweetenedandunsulphured½teaspoongroundcloves⅛teaspoongroundcardamom
DIRECTIONS
Blendall ingredients together in ablenderusing just enoughwater to createathickpudding-liketexture.Useasacondiment.
WalnutPâtéBYKARYNCALABRESE
ADVANCED PREP:None IMMEDIATE PREP: 20minYIELDS 4 cupsSPECIAL EQUIPMENT Food processorINGREDIENTS
6cupswalnuts4stalkscelery,minced½onionfreshdill,totasteBraggLiquidAminos,totastecurrypowder,totaste
DIRECTIONS
Grind thewalnuts intoapaste ina foodprocessor.Add thecelery,onion,dill,BraggAminos,andcurrypowderandpulseuntilmixed.Spoonintoaloafpanandcoverwithplasticwrap.Chillintherefrigeratoruntilreadytoeat.
Sauces
Already-AliveAtomicReallyAllRightAstoundingAlfredoSauceBYJACKIEAYALAANDDAVIDSTEINBERG
ADVANCED PREP: None IMMEDIATE PREP: 30 minYIELDS 2 to 3 cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
½cuporganicstone-crushedoliveoil1dropeachtherapeuticgradebasil,thyme,andoreganoessentialoilswaterandmeatof1youngThaicoconut⅓cupcitrusjuiceblend1tablespoonCelticseasalt2largeclovesgarlic(withskins)½cupmacadamianuts
DIRECTIONS
Inaglassbowlcombinetheoliveoilandessentialoils(theoilswillsootheandinspireyouasyoupreparethesauce).InaVitaMix,combinethecoconutwaterandmeat,citrusjuiceblend,salt,andgarlic.WiththeVitaMixseton5,blenduntilthemixtureissmooth.Slowlyaddthemacadamianutswhilethemachineisstillrunning,andincreasethespeedto9.Scrape the sides tomake sureeverything iswellblended.Turn thevariablespeeddownto7,addtheoliveoil,andcontinuetoblendforanother5seconds.Variation:Themainreasonforusingtheessentialoilsistomaintainthewhitecolorofthesauce.Ifyouwantagreenalfredosauce,youmaysubstitute¼cupchoppedfreshbasil,oregano,orthyme.
Better-Than-FishSauceBYMATTSAMUELSON
ADVANCED PREP: 20 min for soaking IMMEDIATE PREP: 10minYIELDS ¾ cups SPECIAL EQUIPMENT
BlenderINGREDIENTS
3 tablespoons hiziki seaweed, soaked in ⅓ cup water (reservewater)1½teaspoonssesameoil2tablespoonsdulseflakes½largedate¼teaspoonapplecidervinegar1½teaspoonsnamashoyu
DIRECTIONS
Blendalltheingredientsincludingthesoakwatertogetheruntilsmooth.
BonApricotSauceBYELYSAMARKOWITZ
ADVANCEDPREP:NoneIMMEDIATEPREP:20minYIELDS2cupsSPECIALEQUIPMENTGreenPower/StarjuicerorblenderINGREDIENTS
1cupdriedapricotsor4to6freshapricots2freshbananas1frozenbanana1freshapple,coredjuiceof1lemon
DIRECTIONS
Tomakethesauce,alternateputtingthe2freshbananas,1frozenbanana,driedorfreshapricots,andtheapplethroughyourGreenPower/Starjuicerwiththeopen blank in place, or blend in a bowl.Add lemon juice to taste. Serve in afancybowlorontopoffreshfruitorgreens.Hint: You can peel or leave the skin on the apple. If it is a waxed apple,definitely peel it. Otherwise, the skin adds a flavor and a texture that someprefer,plusagooddealofnutrition.Hint: If the dried apricots are hard, youmightwant to soak them for a shortwhileinwarmwater.Thiswillmakethesauceabitcreamier.Contributor’snote:IfyoucanfindTurkishapricots,youareinforarealtreat.Theyaresosucculent.
DateSyrupBYSHANNONISLEYSCHNIBBE
ADVANCED PREP: None IMMEDIATE PREP: 10 min YIELDS 2 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1cupdates,pitted1cupwater
DIRECTIONS
Blendthedateswith1cupofwater.Pourintoapintjarandrefrigerate.Contributor’snote:Makeabatchortwoofthisandkeepitonhand—youneverknowwhenyou’llneedsweetsyrup.
EasternKung-FooCashewSauceBYJACKIEAYALAANDDAVIDSTEINBERG
ADVANCED PREP: None IMMEDIATE PREP: 20 minYIELDS 1 to 2 cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
1cupcashews,soaked⅓cuplimejuice¼cuporangejuice1teaspoonCelticseasalt½cupdicedmango1date,pitted1tablespoondicedfreshginger1largeclovegarlic
DIRECTIONS
Blendalltheingredientstogetheruntilcreamy.Pouroverafreshsaladortastyrawpasta.
GoldenApplesauceBYELYSAMARKOWITZ
ADVANCED PREP: None IMMEDIATE PREP: 15min SERVES 2SPECIAL EQUIPMENT Blender or VitaMixINGREDIENTS
¼to½cupraisins3apples2to4Calimyrnafigs(oranynonsulphuredfig)cinnamon,totastefreshnutmeg,totastefreshginger,totaste(optional)apple,pear,apricot,peach,plumsoranyfreshfruitcelery,lettuce,hempseedoil,pecans,walnuts(optional)
DIRECTIONS
Place the raisins inablenderwithabout½cupwater (enough toblend them),and blend to a sauce-like consistency. Add the apples and figs, and blend todesiredconsistency.Spicewithcinnamon,freshnutmeg,and/orginger(ifusing),totaste.Becarefulhowmuchgingeryouadd;ittasteshotandcandominatetheflavor.Useasmallslicewithouttheskin,andaddalittleatatime.Youcanalwaysaddmore.Ifyouwantthesaucetobewarm,eitherusehotwaterwhenyoublendorplacethesauceinsaucepanandwarmitoveraverylowflameforaveryshorttime.Useyourfingertotestthetemperature.Ifitgetstoowarm,turnofftheheat.Serveinanattractivebowlsurroundedbyslicedfruitchips.Variation1:Addcurrantsorcranberriesforamoretartapplesauce.Variation2:Usedates insteadofraisinsandfigs.Withtherightdate, thiscantastealmostlikecaramelapplesauce.Variation3: For some, adding nuts and/or greens tempers the fruit sugar andmakesiteasiertoeatwithoutthesugarhighsandlows.Justlinethebowlwithlettuce leaves or shredded lettuce and put the sauce on top, sprinkled withcrushedwalnutsorpecans.Variation4:Celery canbe added for crunchwith the fruit chips,making thislikeaWaldorfsaladwithoutthemayonnaise.Variation5:Foracreamiersauce,addabitofhempoiltotheblender(upto½teaspoon)beforeblending.Contributor’snote:Adeliciouslywarmedapplesaucewithfruitchipstodipintoonacoolmorning.
Jali’sTomatoSauceBYJALISSALETENDRE
ADVANCED PREP: 20 min for soaking IMMEDIATE PREP: 20 minYIELDS 3 cups SPECIAL EQUIPMENT
BlenderINGREDIENTS
2cupschoppedfreshtomatoes2clovesgarlic,peeled½cupfreshbasil
¼cupchoppedonion½cupraisins2teaspoonsdriedoregano2tablespoonsoliveoil2teaspoonspaprika2teaspoonsHerbamare®orseasalt½cupsundriedtomatoes,soaked⅛cupfreshcilantro(optional)⅛cupfreshparsley(optional)
DIRECTIONS
In a blender, combine the fresh tomato with the garlic, basil, onion, raisins,oregano,oliveoil,paprika,andHerbamare®orseasalt.Blendwell.Add thesundried tomatoes to themixtureandblendagain, slowlyadding1½cupswaterfordesiredconsistency.Pourthesauceintoacontainerandaddthecilantroandparsley.Mixwellwithaspoon.
MushroomGravyBYSHAZZIE
ADVANCED PREP: 1 to 8 hours for marinating IMMEDIATE PREP: 20 minYIELDS 3 cups SPECIAL
EQUIPMENTJuicer,blenderINGREDIENTS
2cupsportobellomushrooms,finelychopped1lemon,juiced1smallonion,finelychopped6stalkscelery,juiced1clovegarlic,finelychopped½teaspoonpaprika
DIRECTIONS
Combine all the ingredients in a bowl and allow tomarinate for 1 to8hours.Transfertoablenderandprocessuntilsmooth.
PlumSauceBYSHAZZIE
ADVANCED PREP: 8 hours for soaking IMMEDIATE PREP: 10 minYIELDS 1 cup SPECIAL EQUIPMENT
BlenderINGREDIENTS
6plums,pittedandpeeled2Medjooldates,pitted2to4piecesdriedpapaya,soaked8hoursminimum2cardamompods
DIRECTIONS
Removetheseedsfromthecardamompods,anddiscardthepods.Blendalltheingredientstogetherandenjoyasadeliciouscondiment.Contributor’snote:Theplumsmustbesweetandripefor this recipe towork.PlumSaucemakesalovelyandsurprisingadditiontoHerbyStirFry.
PadThaiandThaiWildRiceSauceBYELAINALOVE
ADVANCEDPREP:2to3hoursforsoakingIMMEDIATEPREP:20minSERVES4to6SPECIALEQUIPMENT:BlenderINGREDIENTS
1 tablespoon hiziki seaweed soaked for 30 minutes or more inenoughwatertocover½cupalmondbutter
½cupsundriedtomatoes,soaked2hours1lime,chopped(includingpeeliforganic)4clovesgarlic,peeled6dates,pitted¼cupoliveoil2smallThaichiliesor1jalapeño(donotremoveseedsifyoulikeithot!)1½tablespoonsshreddedorzestedfreshginger1to2tablespoonstamari,plusextraifdesired1½teaspoonsCelticseasalt,plusextraifdesired1cupcilantro,looselypacked(forThaiWildRice)juiceof½lemonorlimeorabout1½tablespoons(forThaiWildRice)1tablespoonmaplesyrupordatepaste(forThaiWildRice)
DIRECTIONS
Blendthehiziki,almondbutter,sundriedtomatoes,lime,garlic,dates,oliveoil,chilies,ginger,tamari,andseasaltwith½cupwateruntilcreamy.FortheThaiWildRice,blend1cupofthesaucewiththecilantro,lemonorlimejuice,maplesyrupordatepaste,andextrasaltortamariifdesired.
SpicyGingerMarinaraBYCHADSARNO
ADVANCEDPREP:2to3hoursforsoakingIMMEDIATEPREP:30minYIELDS4cupsSPECIALEQUIPMENT
BlenderINGREDIENTS
2cupschoppedredbellpepper1cupchoppedtomato½cupsundriedtomato,soakedfor2to3hours
½cupchoppedapple2clovesgarlic2tablespoonschoppedfreshginger4kefirlimeleaves(optional)2tablespoonsoliveoilCelticseasalt,totaste½teaspoonblackpepper,crackedcayennetotaste(optional)3tablespoonsfreshchoppedbasil2tablespoonsfreshchoppedchives
DIRECTIONS
Inablender,mixtheredpepper,tomato,sundriedtomato,apple,garlic,ginger,limeleaves,oliveoil,salt,pepperandcayennetoasmoothconsistency.Pulse in the fresh basil and chives.Make sure not to blend fully; leave smallpieces of herbs in the sauce. Serve over Thai Cannelloni, or with any rawvegetablepasta.Variation: Try using 2 cups tomatoes instead of 2 cups bell peppers. Withexcessleftovers,simplyaddabitofoliveoilandapplecidervinegarforasaladdressing.
SpinachPestoBYSHAZZIE
ADVANCEDPREP:MushroomGravy2to3hoursIMMEDIATEPREP:20min(MushroomGravy30 min) YIELDS 3 cups SPECIAL EQUIPMENT Hand blender or food processorINGREDIENTS
1cupfreshbasil,tightlypacked½cupfreshparsley,tightlypacked
1cupchoppedspinach,tightlypacked1clovegarlic½teaspoonsalt1cuppinenuts1cupMushroomGravy
DIRECTIONS
Blendallingredientstogetherwithahandblenderorfoodprocessor.Contributor’s note: This goes perfectly with Courgetti or other spiralizedsquashes.
SweetApricotSauceBYSHAZZIE
ADVANCEDPREP:8to10hoursforsoakingIMMEDIATEPREP:10minYIELDS½cupSPECIALEQUIPMENT
noneINGREDIENTS
10driedapricots,soakedovernight½teaspoonaniseseed½teaspoonfennelseed
DIRECTIONS
Blendalltheingredientstogether,andservewithCrispySpringRolls.
SweetMiso-GingerSauceBYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 1 ½ cups SPECIAL EQUIPMENT Blender
INGREDIENTS
½cupsesameoroliveoil1teaspoontoastedsesameoil(optional)1largeclovegarlic,peeled(optional)2tablespoonsfreshginger,choppedorshredded1tablespoonrawapplecidervinegaror2tablespoonslemonjuice¼cuphoney,maplesyrupordatepaste(datesandwaterblended)2tablespoonslightmisopaste1tablespoontamariorBraggLiquidAminos⅛teaspooncayenne,ortotaste
DIRECTIONS
Blendallingredientstogetheruntilcreamy.
SweetandSpicyChiliSauceBYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 15 minYIELDS 4 to 5 cups SPECIAL EQUIPMENT BlenderINGREDIENTS
1poundredbellpeppers(about2)orformoreheat,freshcayennepeppers,seedsremoved,chopped4greenorredjalapeñosor1habaneropepper,chopped6mediumsoftdates,pitted3mediumclovesgarlic1teaspoonCelticseasalt1 teaspoonrawapplecidervinegaror2 teaspoons lemonor limejuice
DIRECTIONS
Placealltheingredientsinablender,andblendonhighuntilmixtureismostlysmooth,butalittlechunky.Pourintoapint-sizeglassjar.Coverandstoreintherefrigeratorfor2ormoremonths.Enjoywithanumberofrecipesasatoppingorsidecondiment.
TomatoSauceBYSHAZZIE
ADVANCED PREP:2hours forsoakingIMMEDIATE PREP:15minYIELDS2½cupsSPECIALEQUIPMENT
HandblenderINGREDIENTS
6sundriedtomatoes,soaked2hoursminimum2cupschoppedfreshtomatoes10basilleaves4Medjooldates,soaked2hoursminimumpinchpaprika1redpepper,seedsandcoreremoved
DIRECTIONS
Usingahandblender,blendalltheingredientsuntilsmooth.Thesaucewillkeepfortwodaysinthefridgeifyoucoverit.Contributor’snote:PerfectwithWalnutBurgersandJoe’sChipShopChips
TomatoSauceBYMARYRYDMAN
ADVANCED PREP: 2 hours to soak dried tomatoes IMMEDIATE PREP: 15 min SPECIAL EQUIPMENT
BlenderYIELDS3–4cupsINGREDIENTS
2cupstomatoes,chopped½cupdriedtomatoes,soaked¼cupfreshbasilleavesor1teaspoondried¼cupfreshoreganoor1teaspoondried¼cupredorwhitewine(orwater)5pittedrawolivesjuiceof½lemon½teaspoonpeeled,choppedginger1clovegarlic3teaspoonsKrystalSaltBrineor¾teaspoonsalt
DIRECTIONS
Soakdriedtomatoesinjustenoughwatertocoverfor2ormorehours.Placeallingredients in blender including tomato soak water and blend all until wellcombined,addingmorewaterifnecessary.Storeleftoversauceinaglassjarinrefrigerator.Keepsforaweekorso.Contributor’snote:Makesagreatsauceforpizza,nutloavesorpatties—oruseasacrackertopping.
WhiteSauce/SaladDressingBYAMYYOCKEL
ADVANCED PREP: None IMMEDIATE PREP: 15 min SERVES 7 SPECIAL EQUIPMENT Food processor orblenderINGREDIENTS
1cupcashewsorpinenuts1cupmacadamianuts½cupfreshlemonjuice1clovegarlic½teaspoongroundpeppercorns
1½teaspoonsCelticseasalt(ordulse)splashcoconutwater(optional)
DIRECTIONS
Blendall the ingredients together ina foodprocessor, addinga littlewater (orcoconutwater) for desired consistency. Serve over zucchini pasta orwith rawcrackers(seechapter5).
Dips
CarrotandCilantroDipBYSHAZZIE
ADVANCED PREP:None IMMEDIATE PREP: 15minYIELDS 1½ cupSPECIALEQUIPMENT Hand blenderINGREDIENTS
½mildonion,peeledanddicedbunchcilantro,finelychopped1lime,juiced2largecarrots½avocado,peeled,pittedanddiced1clovegarlic,peeledandchopped
DIRECTIONS
Combinetheonionandcilantro,andsetasideinabowlwiththejuiceofhalfthelime.Blend the carrots, avocado, and garlic together using a hand blender. Oncesmooth,pour into theonionandcilantromixture, andblend thoroughly.Servewithcruditésofyourchoiceandtheotherlimehalfontheside.
Carrot-CornSalsaBYABEBAWRIGHT
ADVANCEDPREP:NoneIMMEDIATEPREP:20minYIELDS1½cupsSPECIALEQUIPMENTFoodprocessorINGREDIENTS
3carrots
1garlicclove¼redonion¼cupchoppedgreenonion½redbellpepper1tablespoonlemonjuice¼cupcilantro½teaspooncumin1tablespoonoliveoil1tablespoonnamashoyu1to2earscorn,kernelscutfromthecob
DIRECTIONS
Process the carrots, garlic, red and green onions, pepper, lemon juice, andcilantroinafoodprocessoruntilfine.Addthecumin,oliveoil,andnamashoyu.Pourintoabowlandaddthecorn.AdjusttheseasoningstotasteandservewithAbeba’sCornChips.
CreamyHerbDipBYSHAZZIE
ADVANCED PREP: 1hour for soaking IMMEDIATE PREP: 15minYIELDS 2½ cupsSPECIALEQUIPMENT
Juicer,foodprocessor,handblenderINGREDIENTS
1lemon,juiced2teaspoonsoliveoil2stalkscelery,juiced3clovesgarlic½cupfreshparsley,tightlypacked1dessertspoon(about2teaspoons)drieddill
½teaspoonoregano1cupcashewnuts,soakedatleast1hour
DIRECTIONS
Process all ingredients in a food processor. Transfer to a bowl and blend to acreamy dip using a hand blender. If you have a VitaMix, simply blend theingredientstoadip.Ifit’stoothick,addmoreceleryjuice.Ifit’stoothin,addmorecashews.Contributor’s note: Everyone loves this fresh, wholesome flavor, and itcomplementsmanyspicyrecipestoperfection.
DahlBYJOHNFIELDER
ADVANCEDPREP:NoneIMMEDIATEPREP:25minSERVES4SPECIALEQUIPMENTNoneINGREDIENTS
400grams(about1pound)butternutpumpkin2smalltomatoes7tablespoonssesameseed,sunflowerseed,andalmondmixture½smallcoconut1hotradish4smallmustardleaves1stalkcelery1largeonion8garlicchives6sprigsparsley2levelteaspoonscumin1two-inchpiecefreshginger2tablespoonscurryleaves
DIRECTIONS
Chopallingredientsinto1-inchstrips.Tosstogetherinabowlandfeedthroughacornmill,castironmeatmincer,orgrinder.Stirthoroughlyanddecoratewithtomatoandparsley.Mixtureshouldbesmoothandcreamy.
GuacamoleBYSHAZZIE
ADVANCED PREP:None IMMEDIATE PREP: 15minYIELDS 2 cupsSPECIAL EQUIPMENT Food processorINGREDIENTS
2avocados,peeledandpitted1or½mediumredchili,seedsremovedandchopped1cloveofgarlic,chopped2tomatoes
DIRECTIONS
Processtheavocado,chili,garlic,andtomatoesinafoodprocessoruntilthey’resmooth,butstillalittlechunky.Forachunkierguacamole,don’tprocessoneoftheavocados.Instead,diceitandmixitinafterward.Variation1:Fruit—Addthejuiceof1orangetotheingredientsbeforeblending.Thisgivestheguacamolealovelysweetmellowflavor.Variation2: Sweetie—Add a banana to the ingredients before blending. Thisgivesitasweetandsubstantialflavor.Variation 3:Manly—Leave out the tomatoes and add a cup ofwatercress orspinach.Variation 4: Herbie—Adding cilantro,mint or basil to the ingredients beforeblendinggivesitasummeryandheartyflavor.Variation 5: Bertie Bassett—Mix any of the above for a different guacamoleeachtime.Don’tletthisselectionlimityou:addotherherbs,spicesandfruit.Keep Your Guacamole Fresh: If you’re making guacamole a few hours in
advance,add the juiceofa lemonto the ingredientsbeforeblendingandplacetheavocadostonesinthemiddleoftheguacamole.Somesaytheaddedpitswillkeepitfresh.Contributor’snote:GuacamoleisthemostbeautifulofallprocessedfoodsandhassomanyvariationsIcanputonlyafewhere.
LoveliestLiveAlmondHummusBYMICHALADI
ADVANCED PREP: 24 hours for soaking IMMEDIATE PREP: 20minYIELDS 4 cupsSPECIAL EQUIPMENT
FoodprocessorINGREDIENTS
3cupsalmonds,soaked24hoursandpeeled½cuptahinijuiceof2lemons3clovesgarlic1teaspooncumin¾teaspoonCelticseasalt3tablespoonsoliveoilfreshthymeorza’atarmixtureforgarnish1dicedtomato,forgarnisholiveoil
DIRECTIONS
Combineallingredientsinthefoodprocessorandprocessusingthe“S”blade.Garnishwithfreshthymeorza’atarmixture,dicedtomato,andoliveoil.Servewithslicedcucumbers.
PapayaMacadamiaNutSalsaBYJEREMYSAFRON
ADVANCED PREP: None IMMEDIATE PREP: 20 min YIELDS 3 to 4 cups SPECIAL EQUIPMENT FoodprocessorINGREDIENTS
2cupsripedicedpapaya1cupdicedtomato½cupdicedonion,rinsed½cupcilantro,looselypacked1chipotlepepper,soaked7macadamianuts¼cuplimejuice1tablespoonseasaltortotaste
DIRECTIONS
Mixthepapaya,tomato,andoniontogetherinalargebowl.Grindthecilantro,pepper,andmacadamianutsinafoodprocessor.Stirthegroundnutsandspicesintothepapayamixture.Addthelimejuiceandseasaltandmixthoroughly.
PineNutSourCreamBYELAINALOVE
ADVANCED PREP:1hour for soakingIMMEDIATE PREP: 15minSERVES 8SPECIALEQUIPMENT BlenderINGREDIENTS
1¼cupspinenuts,soaked1hourormore½cupyoungcoconutmeator½additionalcupofpinenuts1teaspoonrawapplecidervinegar½teaspoonunpasteurizedlightmisopaste¼teaspoonCelticseasalt
½lemon,juiced(about1½tablespoons)
DIRECTIONS
Blendalltheingredientstogetherinablenderuntilsmoothandcreamy.PineNutSourCreamwillkeepforupto2weeksintherefrigerator.
RanchDiporDressingBYELAINALOVE
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 18 ounces SPECIAL EQUIPMENT BlenderINGREDIENTS
1½cupsrawcashews4teaspoonslemonjuiceor2½teaspoonsrawapplecidervinegar1teaspoonCelticseasalt1teaspoononionpowder1teaspoongarlicpowder1teaspoondrieddillweed1teaspoonItalianseasoning1basilleaf,minced
DIRECTIONS
Blend the cashews, lemon juice, sea salt, onion and garlic powderwith 1 cuppurifiedwateruntilsmoothandcreamy.Youmayneedtoaddmorelemonjuiceifthelemonsyouareusingarenotsourenough.Pourintoabowl.Add thedill, Italian seasoning,andbasil leafbyhand to theblendeddressing.Serveasadiporsaladdressing.Storeinaglassjarintherefrigeratorforupto2weeks.
RawHummusBYJONATHANWEBER
YIELDS4to5cupsSPECIALEQUIPMENTFoodprocessorINGREDIENTS
2cupschickpeas,soaked24hoursandsprouted72hours4clovesgarlic,chopped½cuprawtahini(ortotaste)2tablespoonsnamashoyuor½teaspoonseasalt2lemons,juiced(totaste)1cupfreshparsleyormore,totasteredonion,chopped,forgarnishchives,forgarnishparsley,forgarnishextra-virginoliveoil
DIRECTIONS
Combinechickpeas,garlicand½cupwaterinafoodprocessorandprocessuntilwellmixed.Add tahini, nama shoyuor sea salt, lemon juice andparsley andprocess untilverysmooth.Adjustconsistencywithmorewaterifnecessary,andaddseasoningsandlemonjuiceasdesired.Garnishwithchoppedredonion,chives,orparsleyanddrizzlewithextra-virginoliveoil.
SalsaFrescaBYMATTSAMUELSON
SERVES2to4SPECIALEQUIPMENTNoneINGREDIENTS
2largetomatoes,diced½mediumredonion,finelyminced2clovesgarlic,crushed½jalapeñoormoretotaste,finelyminced1lemonorlime,juiced½cupchoppedcilantroleaves½teaspoonCelticseasalt,ormore,totaste1teaspoonapplecidervinegar(optional)2tablespoonssundriedtomatoes,puréed(optional)
DIRECTIONS
Mixall the ingredients together inabowl.Forbest results, let thesalsasit forhourormorebeforeservingsotheflavorscanmeld.
TahitianAlmondDippingSauceBYROBERTYAROSHANDLISASOTO
YIELDS1½cupsSPECIALEQUIPMENTBlenderINGREDIENTS
1cuprawalmondbutter½cuppinenuts½cupchoppedcilantro1clovegarlic¼cupfreshorangejuice1½tablespoonshoney
DIRECTIONS
Blend all ingredients together until smooth. Serve with your favorite rawcrackersandfreshfruit.
TomatilloSalsaBYVITA-MIX
ADVANCED PREP: None IMMEDIATE PREP: 15 min YIELDS 2 cups SPECIAL EQUIPMENT VitaMixINGREDIENTS
16tomatillos4scallions2jalapeños,seeded1clovegarlic¼cuplimejuice1cupcilantroleaves1teaspoonsalt
DIRECTIONS
PlacealltheingredientsinyourVitaMixcontainerinorderlisted.Securethe2-part lid. Select VARIABLE, speed #1. Turn onmachine and quickly increasespeed to #5. Run for 10 seconds or just until chopped. If necessary, use thetamper to push the ingredients into the bladeswhile processing.Do not over-mix.Serveasadiporasanaccompaniment.
XocolatCoveredBerriesBYPEGGYKENNEY
ADVANCEDPREP:noneIMMEDIATEPREP:30minSPECIALEQUIPMENTdoubleboilerwiththermometerSERVES1–2
INGREDIENTS
6Xoçai™Nuggets½lborganicstrawberries
DIRECTIONS
In a double boiler heat water to 100°F. Remove from heat. Place Xoçai™Nuggetsinthetopofboiler.Placethelidonthepanandletstandfor20minutes.ThenuggetsarefineBelgianchocolateandwillmelteasily.Whenthechocolateismelted,stiruntilsmooth.PlaceyourberriesontheendofaforkandswirlintheXoçai™chocolateuntilcovered.Placeonacleansurfacetodry.TIP:Withsmallerfruitpiecesyoucanspearthemwithatoothpick,coverthemwith chocolate and stick the toothpick into an apple for display. It’s fun andhealthy!
Xoçai™FondueFruitDipBYPEGGYKENNEY
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTFonduepotSERVES2–4
INGREDIENTS
16Xoçai™NuggetsSelectedfruitcubedandarrangedonaplate.
DIRECTIONS
Placeyourfonduepotonthelowestsetting.UnwraptheXoçai™Nuggetsandplaceinthefonduebowlandcover.Letwarmfor10minutes.Stiranddipwithfruitofchoice.
Xoçai™Topping
BYPEGGYKENNEY
ADVANCEDPREP:noneIMMEDIATEPREP:2–5minSPECIALEQUIPMENTnoneSERVES1
INGREDIENTS
2ozXoçai™Activ™Fruitmedleyofyourchoice
DIRECTIONS
DrizzleXoçai™Activ™overyourfavoritefruitbowlandenjoy.
AppleRaisinCookiesBYROSELEECALABRO
ADVANCEDPREP:6to8hoursforsoaking+8to12hoursfordehydratingIMMEDIATEPREP:30min YIELDS 24 cookies SPECIAL EQUIPMENT Champion juicer, dehydratorINGREDIENTS
2cupssunflowerseeds,soaked6to8hoursandrinsed2Fujiapples,cored2largebananas,peeled
½cuphoneydates,pitted1teaspoonvanilla1teaspooncinnamon1cupraisins1cupwalnuts,soaked6to8hoursandchopped
DIRECTIONS
Processsunflowerseeds,apples,bananas,anddatesthroughaChampionjuicerusing theblankplate.Spoon intoa largebowl,andadd thevanilla,cinnamon,raisins,andwalnuts.SpoonthedoughontoadehydratortraylinedwithaTeflexsheet,andformintosmallroundcookies.Dehydrateat105°Ffor4to6hours,and then turncookiesoverand removeTeflex sheet.Continuedehydrating foranother4to6hourstodesiredconsistency.
BlueberrySnowCookiesBYELAINALOVE
ADVANCED PREP: 8 hours for dehydrating IMMEDIATE PREP: 40minYIELDS 60 cookies SPECIAL
EQUIPMENT Food processor, Champion or Green Power / Star juicer; dehydratorINGREDIENTS
4apples3carrots2cupsdates,pittedandpacked4cupsalmonds,soaked½cupcoconutbutteroroliveoil3cupsraisins4cupsshreddedcoconut2cupsfrozenblueberriesorcranberries3cupswalnutsorpecans,soakedanddehydrated
2cupsflaxseed,soakedandgroundintoameal1teaspoonCelticseasalt¾teaspoonstevia(optional)2cupsdriedapples,finelychopped(optional)
DIRECTIONS
Puréetheapples,carrots,datesandalmondsinafoodprocessororrunthroughaChampion juicer or Green Power / Star juicer, alternating the nuts with thewetteritems.Ifyouareusingcoconutbutter,warmituntilitbecomesliquidbeforeaddingtothebatter.Addthewarmcoconutbutteroroliveoil,raisins,shreddedcoconut,walnutsorpecans,berries,flaxseed,seasalt,stevia,anddriedapples(ifusing).Mixwell.Shapeinto2-ounceroundcookiesusinga¼cupmeasuringcup.Dehydrate at 105°F for approximately 8 hours until desired consistency isreached.Keeprefrigeratedifyouplantokeepthecookiesformorethan4days.
BountifulBerryMedleyBYJULIANHUERTA
ADVANCEDPREP:noneIMMEDIATEPREP:20minSPECIALEQUIPMENTBlenderSERVES2
INGREDIENTS
¼cupblueberries1largepeach⅔cupraspberries⅓cupsoakedraisins½tspgroundflaxseed
SweetCream1½cupofsoakedmacadamianutsortrulyrawcashews2–3soakeddates3dashessalt
DIRECTIONS
Baked fruit pie filling often has some glaze in it (some fruity syrup) whichcomesfromcookingthefruitwithsugarandsomeofthewaterbeingreleased.Icreate a glaze here by putting 2 teaspoons of each fruit except raisins, in theblender along with the raw thickening agent: ground flaxseed. Toss the glazewiththeberriesandfruits.SweetCream:Blend.Servebylayeringthefruitwiththecreaminthemiddleofasmallplate.Variation:Substituteotherfruitsorberries.
Carob-CherryThumbprintCookiesBYELAINALOVE
ADVANCEDPREP:8to12hoursforsoaking+20to26hoursfordehydratingIMMEDIATEPREP:45minSERVES10to12SPECIALEQUIPMENTBlender,dehydratorINGREDIENTS
Forthecookie:2mediumzucchini,chopped(peelfirstforawhitecookie)1cupsoakedalmonds1½cupscarobpowder1cupraisinsordried,pittedcherries3cupsshreddedcoconut¾cuphoneyorRapadura2teaspoonscherryextract1 teaspoonvanillaextractor¼wholevanillabean (use softpulp
fromcenter)1½tablespoonslemonjuice½teaspoonCelticseasaltdashofcayenne
Forthefilling:½cupberries¼cuphoneyorRapadura®
DIRECTIONS
Blendzucchiniand⅛cupwateruntilsmooth.Addthealmondsandblendagainuntilsmooth.Spoonintoalargebowl,andaddthecarobpowder,raisins,coconut,¾cuphoneyorRapadura,cherryandvanillaextracts,lemonjuice,Celticseasalt,andcayenne.Using a tablespoon, scoop batter and shape into thick round circles.Use yourthumbtomakeadeepindentationineach.PlaceonadehydratortraylinedwithaTeflexsheet.To make the filling, blend together ½ cup berries and ¼ cup honey orRapadura®.Fillthecenterofeachcookie.Dehydratefor8hours.FlipandremovetheTeflexsheet.Dehydrateanother12to18hoursoruntilcrunchy.Storeinaglassjar.
ChewyApricotCookiesBYJOHNLARSEN
ADVANCEDPREP:8to10hoursforsoaking+7hoursfordehydratingIMMEDIATEPREP:40minYIELDS20cookiesSPECIALEQUIPMENTVitaMix,dehydratorINGREDIENTS
2cupsoatgroats,soaked10dates,pittedandchopped½cupraisins,soaked
1½cupsfruitsoakwater¼cuprawhoney1cupgoldenflaxseed,ground1½cupsdriedapricots,chopped1cupwalnuts,chopped
DIRECTIONS
In a VitaMix blender, combine the oat groats, dates, raisins, soak water, andhoney. Grind flaxseed in a coffee grinder and add to blender for 20 seconds.Pourcontentsofblenderintoabowl.Stir in chopped apricots andwalnuts. Form into cookies onTeflex sheets anddehydrateat100°Ffor4hours.Turnoverandcontinuedehydratingfor3morehours.Theseareespeciallydeliciouswheneatenwarmfromthedehydrator.
ChocolateChiaCookiesBYPEGGYKENNEY
ADVANCEDPREP:30minforstanding,24hoursfordehydratingIMMEDIATEPREP:20minSPECIAL
EQUIPMENTfooddehydratorSERVES4
INGREDIENTS
¼cupchiaseeds2¼cupwater2ozXoçai™Activ™Chocolate3eachXoçai™finelygratednuggets
DIRECTIONS
AddChiaseedstowaterandmixwithwirewhisk.Wait10minandwhiskagain.AddXoçai™Activ™chocolateandmixwell.
Letmixturestandfor30minutes.Using the plastic sheet in your food dehydrator, spread the mixture over thesheet. Sprinkle the grated Xoçai™ nuggets on the top and dehydrate for 24hours.
Fruity-MintPattiesBYJULIERODWELL
ADVANCED PREP: 6 to 8 hours for dehydrating + 6 to 8 hours for refrigerating andmixing IMMEDIATE PREP: 40 min SERVES 6 to 8 SPECIAL EQUIPMENT Dehydrator (optional)INGREDIENTS
½to⅔cupthinhoney2smalllemons,juiced1cupdates,chopped,pittedandwell-packed1cupraisins1cupdriedapricots,choppedandwell-packed1½cupswalnuts,coarselychopped1teaspoonmintessence2teaspoonscinnamon1teaspoonseasalt2to6tablespoonspsylliumpowder½to¾cupcoconutflakes,unsweetened
DIRECTIONS
Mixtogetherthehoney,lemonjuice,dates,raisins,driedapricots,walnuts,mintessence,cinnamon,andseasalt.Coverandletsitovernightinthefridge.Nextday,addenoughpsylliumtocreateafirmdough.Rollheapingteaspoonfulsofthedoughbyhandintopatties,dustingwithcoconutflakes.Dehydratefor6to8hoursat105°(optional).Willkeepforweeksinthefridge!Contributor’snote: These are a pleasant surprise to the palate because of themint.Themixtureissoakedovernightsothatthedriedfruitssoftenandexpand.
GooeyMintCookiesBYDAVEKLEIN
ADVANCEDPREP:8to12hoursforsoakingIMMEDIATEPREP:20minSERVES6to8SPECIALEQUIPMENT
ChampionjuicerINGREDIENTS
2 cups dried Black Mission figs (soak in water if they are notpliable)1cupsoakedalmondsseveralfreshmintleaves,shredded
DIRECTIONS
Processorrunthefigs,almonds,andmintthroughaChampionjuicerusingtheblankplate.Mixtogether.Formthemixtureintocookiesorballs.Enjoy!
HaystacksBYELAINALOVE
ADVANCED PREP: 10min forwarming coconut oil IMMEDIATE PREP: 30minYIELDS 20piecesSPECIALEQUIPMENTBlenderINGREDIENTS
¾cupcoconutoil½ cup Rapadura®, Sucanat® (whole dehydrated cane juice) orhoney½cupcarobpowderororganiccocoapowder⅛vanillabeanor1teaspoonvanillaextract3cupsshreddedcoconut(moreorlessasneeded)
DIRECTIONS
Placethecoconutoilinabowlofhotwater,orputitinyourdehydratorfor10
minutestoliquefyit.IfusingRapaduraorSucanat,mixinablenderuntilitbecomespowder.Addthecoconutoil,caroborcocoapowder,andvanilla.Ifusingavanillabean,cut thebeanopenanduse theblackpulp inside.Blendonhighuntil thebatteremulsifies.Mixthebatterinwiththeshreddedcoconutinamixingbowl.Form into haystack shapes on a tray lined with wax paper. Let set in therefrigeratororfreezerbeforeserving.Thehaystackswillbesoftattemperaturesover60°F,butthey’lllast6to12monthsintherefrigeratororfreezer.
MeltawayPeppermintPattiesBYELAINALOVE
ADVANCEDPREP:10minforfreezingIMMEDIATEPREP:50minYIELDS3to4cupsSPECIALEQUIPMENT
BlenderINGREDIENTS
Forthemintlayer:3cupsdry,rawshreddedcoconut⅓cuphoneyormaplesyrup½teaspoonmintextractor3dropspeppermintessentialoil
Forthechocolateorcaroblayer:3cupsdry,rawshreddedcoconut⅓cuphoneyormaplesyrup⅛cuporganiccocoapowderorrawcarobpowder½teaspoonvanillaextractdashcayennepepper⅛teaspoonCelticseasalt
DIRECTIONS
Forthemintlayer,blend3cupscoconutinadryblenderonlowspeedwiththe
lidoff.Useaspatulatokeepthingsmovinguntilitbecomestheconsistencyofbutter.Make sure youdonot blend so long as to separate all the oil from thecoconut.ThistakesapowerfulblendersuchasaVitaMix.Youcanstilldothisifyou don’t have a VitaMix, but you may need to separate the coconut into 2batches.Removethecoconutandtransfertoamixingbowl.Add⅓cuphoneyormaplesyrupandmintextract.Useaspatulatomixwell.Setaside.For the chocolate layer, blend 3 cups shredded coconut by hand with ⅓ cuphoney or maple syrup, the vanilla, cayenne pepper, and sea salt. Add ⅛ cuporganiccocoapowderorrawcarobpowderuntilmixturereachesdesiredcolor.Separatethechocolatemixtureinto2halves.Pressonehalfintothebottomofa4-x4-inchbakingdishorTupperware.Putitinthefreezerfor5minutesuntilitissolid.Removedishfromthefreezerandaddallofthemintlayer.Placeinthefreezeragainforacoupleofminutes.Addthesecondhalfofthechocolatemixturetothetopofthemintlayer.Freezeagainuntilsolidorrefrigerate.Pop themeltawaysoutof the containerby twisting it (if it is plastic)oruse aspatula to pry themup.Place on a cutting board and cut yourmeltaways intowhatevershapeyoulikeusingasharp,thinknife.Put the patties in candy papers, or arrange themon an attractive serving dish.Theywillkeepatroomtemperatureforafewdays,orintherefrigerator.Contributor’s note: Have an outrageously healthy and delicious snack in lessthananhour!
PecanFudgeBYMARYRYDMAN
ADVANCEDPREP:2or3hourstosoakdatesIMMEDIATEPREP:30minSPECIALEQUIPMENTHighspeedblendertogrindnuts,handblenderSERVESabout26
INGREDIENTS
1cuppecans,notsoakedorsoakedthendried
½cupwalnuts,notsoakedorsoakedthendried½cupcarobpowder¼cuprawcocoapowder¾cupdates,pittedandsoakeduntil soft in justenoughwater toalmostcover*
1tablespoonvanillaextract1teaspoonalmondflavor½teaspoonKrystalSaltbrine(orpinchgranulatedsalt)½cuppinenutsAbout½cupsesameseeds
DIRECTIONS
Grind pecans and walnuts as fine as possible, preferably in dry carafe orVitamix. In large bowl, stir nut meal, carob and cocoa powder together,smashing any lumps. In a separate small bowl, blend dates, vanilla, almondflavor and salt with hand blender. Add pine nuts and blend again using shortspurts with the thick batter. Mash wet ingredients into dry ingredients usinghandsifnecessary.Formintosmallballsandrollinsesameseeds.Ifthemixtureistoosofttoformeasilyintoballs,refrigerateseveralhoursfirst.Thefirmnesswillvarywithhowmuchoilisinthenutsandhowmuchwaterisusedtosoakthedates.Variation: Christmas Fudge—soak dates in fresh orange juice and add a halfteaspoonorangezesttothewetingredients.Publisher’sNotes:Thisrecipetastesabsolutelydecadent!Yourfriendswillbeimpressed,eventhosewhodon’tlikerawfoods.
PecanSandiesBYELAINALOVE
ADVANCEDPREP:8to12hoursforsoaking+20to26hoursfordehydratingIMMEDIATEPREP:40minSERVES8to10
SPECIALEQUIPMENTBlender,dehydratorINGREDIENTS
3yellowsunburstsquash,chopped(peelforawhitecookie)1½cupssoakedalmonds,soaked(¾cupbeforesoaking)1¼cupRapadura®ormaplesyrup3cupsshreddedcoconut1 teaspoonvanillaextractor¼wholevanillabean (use softpulpfromcenter)1½tablespoonslemonjuice½teaspoonCelticseasalt1cuppecans,coarselychoppedandsoaked(½cupbeforesoaking)
DIRECTIONS
Blend the squashwith⅛ cupwater until smooth.Add the almonds and blendagainuntilsmooth.BlendintheRapadura®.Spoonthemixtureintoalargebowl,addtheshreddedcoconut,vanilla,lemonjuice,andCelticseasalt,andmixwell.Shapeintothinroundcookiesandsprinklepecansontop.PlaceonadehydratortraylinedwithaTeflexsheet,anddehydratefor8hours.Flip the cookies and remove theTeflex sheet.Dehydrate for another 12 to 18hoursoruntilcrunchy.Storeinaglassjar.
SunflowerRaisinCookiesBYSHARONELAM
ADVANCEDPREP:5to8daysforsprouts+20to28hoursfordehydratingIMMEDIATEPREP:35minSERVES6SPECIALEQUIPMENTBlender,DehydratorINGREDIENTS
1cuporganickamut,sprouted1cuporganicsunflowerseeds,sprouted1cuporganicraisins
½cupwalnuts,chopped½to1cuporganicrolledoats1teaspoonvanillaextract
DIRECTIONS:
Blendkamutsprouts,sunflowerseedsprouts,andraisins,andvanillaextractintoanicecreamybatter.Addrolledoatsandchoppedwalnutsandstirinbyhand.Drop by spoonfuls on teflex sheets, flatten, and place in dehydrator atapproximately95to100degrees.Removefromteflexandturnwhentopsidefeelsrighttoyou.Thesestoreverywellinairtightcontainers.Variationsonthesecookiescanbewith½cupcarobpowderaddedtothebatter.
Valya’sAlmondOrangeCookiesBYVALYABOUTENKO
ADVANCED PREP: 20hours fordehydrating IMMEDIATE PREP: 35minYIELDS 10 to 12 cookiesINGREDIENTS
4cupsrawalmonds,soakedovernight,plusextraforgarnish2cupsraisins,plusextraforgarnish½cuporangepeel2mediumoranges,whole½teaspoonseasalt2apples,cored
DIRECTIONS:
Blendthealmonds,raisins,orangepeel,oranges,seasalt,andapplesinafoodprocessoruntiltheyarefinelychopped.Whenallingredientsarefinelyprocessed,useaspatulatospreadcookiemixture
ontoadehydratortray.Dehydrateat115°Ffor20hoursoruntildry.Decorateeachcookiewithslicednutsorraisins.
OtherSweets
CarobFudgeBrowniesBYSHARONELAM
ADVANCEDPREP:2to3daysforsproutsIMMEDIATEPREP:35minSERVES6SPECIALEQUIPMENTFoodProcessor,DehydratorINGREDIENTS
1cupkamut,sprouted3cupssunflowerseeds,sprouted½to1cupwalnuts,chopped½to1cuppuremaplesyrup(orsweetenerofchoice)⅔to1cuprawtahinidashofoilofchoice
DIRECTIONS
Place sprouted kamut and sunflower in food processor until well processed(consistencyofmoist towetdough).Addcarobpowder, tahini,sweetener,andoil.Chopwalnutstodegreeofchoice;addbyhand.Patorroll(betweenparchmentpaper)toabout½inchesthick.Placeonteflexsheetanddehydrate.Thecenterwillremainslightlymoist.Thesebrownieskeepwellinanairtightcontainer.
CarobNutBrowniesBYSHANNONISLEYSCHNIBBE
ADVANCED PREP: 24 hours for sprouts; 12 hours for dehydrating IMMEDIATE PREP: 35 min
YIELDS30browniesSPECIALEQUIPMENTCuisinart,dehydratorINGREDIENTS
2cupsofyourfavoritedates,pitted1cuppecans1cupwalnuts½cupcarob2cupsbuckwheatgroats, soaked for12hours, then sprouted for12hours
DIRECTIONS
ProcessthesproutedgroatsinaCuisinart.Transfertoabigbowl.Processthenuts.Oncetheyareground,addthedatesandcontinuetoprocess.Add 1 cup water and process again. Add the carob and process. Add thebuckwheat,thenprocessagain.Spreadthemixtureontodehydratorsheets.Dehydratefor12hoursat105°Ftodesiredconsistency.Contributor’s note: These make a nice sweet treat that all your friends willenjoy.
CarobWalnutFudgeBYMATTAMSDEN
ADVANCED PREP: None IMMEDIATE PREP: 25 min SERVES 12 SPECIAL EQUIPMENT Food processorINGREDIENTS
3½cupsraw,organicwalnuts1¾cupspitted,organicdates½cupraw,organiccarobpowder
DIRECTIONS
Inafoodprocessor,grindthewalnutsuntiltheyreachanutbutterconsistency.Inabowlthoroughlymixthewalnuts,carobanddatesbyhand.Firmlypressthemixtureintoasquareglassdish(about¾-inchthick).Serveasisorchillintherefrigerator.Cutintowhatevershapesyouchoosewithasharpknife.Enjoy!
CashewDateFrostingBYNOMISHANNON
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTBlenderINGREDIENTS
1cupcashews(notsoaked)½teaspoonvanilla4to6softdates,pitted(notsoaked)
DIRECTIONS
Blendcashewsandvanillawithenoughwaterfortheblendertowork.Whenthemixture is smooth, add dates, one at a time, until the desired thickness andsweetnessisachieved.
ChristmasBallsBYSHAZZIE
ADVANCEDPREP:4to24hoursforsoakingIMMEDIATEPREP:35minYIELDS20to25ballsSPECIAL
EQUIPMENTFoodprocessorINGREDIENTS
1cupraisins2cupsdriedapricots,rehydratedfor4to24hours½coconut(reservethewater)1cupsunflowerseeds½teaspoongratedfreshginger
1teaspoondriedmixedspice
DIRECTIONS
Mixalltheingredientstogetherinafoodprocessoruntilthedoughformsaball.Ifthisdoesn’thappen,addalittleofthecoconutwateruntiltheballforms.Formthemixtureintoballsabout1½inchesindiameter.Variation1:Pressanalmond,halfapecan,oramintleafontopofeachball.Variation 2: Roll some of the balls in dried coconut, raw carob powder orgroundBrazilnuts.ThismakesforabeautifullydecorativeChristmastreat(anytimeoftheyear).
DivineTrufflesBYROSELEECALABRO
ADVANCED PREP: 2 to 4 hours for soaking IMMEDIATE PREP: 35minYIELDS 36 truffles SPECIAL
EQUIPMENTFoodprocessorINGREDIENTS
2cupsdates,pitted2cupspecans,soaked2to4hours1tablespoonrawcarobpowder1teaspoonvanilla
DIRECTIONS
Processthedates,pecans,vanilla,and1tablespoonrawcarobpowderinafoodprocessorfittedwiththe“S”bladeuntilthemixturebecomessmoothandformsaball.Rollintosmallballsandcoatwithcoconut,carob,orgroundnutsofyourchoice.Variation1:Addanextractofyourchoicetogivethetrufflesadifferentflavor.Variation2:Add¼cuppinenutstomakethetrufflesricherandsmoother.Besuretosoakthepinenutsforabout1hourbeforeprocessing.
PeanutButterCupswithXoçai™NuggetsBYPEGGYKENNEY
ADVANCED PREP: None IMMEDIATE PREP: 30–40min SPECIAL EQUIPMENT Double boiler pan withthermometerSERVES12
INGREDIENTS
12mediumsizedstrawberries18Xoçai™Nuggets1½cupPeanutButter
DIRECTIONS
Using a double boiler pan with thermometer, warm water to 110 degrees.Removefromheat.PlaceXoçai™Nuggetsintothetopofthedoubleboilerpanandcoverwithlid.Allowtositfor20minutes.ThisfineBelgiumchocolatewillmelteasily.Stiruntilsmooth.Swirl top halves of strawberries in the melted chocolate. Place on plate toharden.Whenthechocolate ishardyoucaneasilyseparate thechocolatecapfromthestrawberry.Placeformedchocolate“bowls”insmallcandytin,opensideup.Take a tablespoon of fresh ground peanut butter and drop into the formedchocolate cup. After the peanut butter has been added to the cups, spoon theremainingmeltedchocolateoverthepeanutbuttertosealitwithchocolate.Servechilled.Contributor’sNote: Store-bought peanut butter is generally roasted, not raw.Youcanmakeyourownrawnutbutters in the juicerusing theblankplate,orsubstitutehere adifferent rawnutbutter that canbebought commerciallye.g.almond,cashew.Usethestrawberriesinanotherrecipe.
PistachioHalvahBYMICHALADI
ADVANCEDPREP:2hoursforrefrigeratingIMMEDIATEPREP:30minSERVES8SPECIALEQUIPMENTFoodprocessorINGREDIENTS
2cupstahini½cuphoney1teaspoonvanillaextract½cupshelledpistachios
DIRECTIONS
Processthetahini,honey,andvanillaextractinafoodprocessorfittedwiththe“S”blade.Mixinpistachiosandshapeintoaloaf.Chillintherefrigeratorfor2hours.Sliceintothickpiecesandserve.Variation:YoucanmakemarbleHalvahbyadding⅓cupcarobpowdertohalfofthevanillamixtureandprocessing.Addthepistachiosasyougentlymixbothflavorsjustenoughwithoutblendingthem.
RawCandyBYDAVIDWOLFE
ADVANCED PREP: None IMMEDIATE PREP: 5 min MAKES 10 pieces SPECIAL EQUIPMENT NoneINGREDIENTS
10dates10almonds
DIRECTIONS
Pitthedates;insertanalmondintothepitholeofeachdate.Contributor’snote:Thiswillhelpanycookedchocolatelovertoswitchtoraw
foods!
Sergei’sAmazingTrufflesBYSERGEIBOUTENKO
ADVANCED PREP: None IMMEDIATE PREP: 25 min MAKES 8 to 12 truffles SPECIAL EQUIPMENT FoodprocessorINGREDIENTS
1cuprawunsoakedwalnuts½cupofyourfavoritedates,pitted4tablespoonsrawcarob¼cupyoungcoconutwaterorplainwateryourfavoritefruit(fordecoration)
DIRECTIONS
Blendthewalnutsanddatesinafoodprocessoruntilthemixtureissmooth.Addthecaroband(coconut)water.Shapethewalnutanddatemixintosmallballsandrolltheballsinthecarob.Decoratewithyourfavoritefruit.
SesameHoneyCrunchBarsBYELAINALOVE
ADVANCEDPREP:1to2daysforsproutsandsoaking+44hoursdehydratingIMMEDIATEPREP:1hour+20minYIELDS56barsSPECIALEQUIPMENTDehydratorINGREDIENTS
6cupsdrybrownsesameseeds,soaked4hours2cupshoney¾cupRapadura1cuppumpkinseeds,sprouted
1teaspoonCelticseasalt3teaspoonsextractofyourchoice,suchasalmond,cherry,ginger,maple,vanilla.1cupwholeflaxseeds,ground(1½cupsmeal)2 cups dried fruit, such as, cherries, mangoes, pineapples, orraisins,chopped
DIRECTIONS
Mixeverythingtogetherinalargebowl.SpreadthebatterontoadehydratortraylinedwithaTeflexsheet.Thebarsshouldbeabout½-inchthick.Thebattershouldfill2½14-x14-inchExcaliburdehydratortrays.Dehydratefor8hoursat105°F.FlipthebarsandremoveTeflex.Continuetodehydrateuntilcrunchy,about36hours.Let the bars cool to check if they are crunchy. Store in a glass jar in therefrigeratorforupto6months,oronthecountertopfor2weeks.
Sweet(bluegreen)BallsBYVIKTORASKULVINSKAS
ADVANCEDPREP:NoneIMMEDIATE PREP:50minYIELDSForty1-inchballsSPECIALEQUIPMENTFoodprocessorINGREDIENTS
2cupsalmonds½cupdriedpineapple,chopped8driedBlackMissionfigs,stemsremoved½teaspoonseasalt2tablespoonsSucanat®(sugarcanejuicepowder)½teaspoonpumpkinpiespicemixpinchcayenne12capsAFAalgae4capsacidophilus
4capsenzymes4tablespoonslemonjuice1tablespoonvanillaextract¼cupsesameseeds½cupraisins(optional)
DIRECTIONS
Processthealmondsinafoodprocessoruntiltheyarereducedtoafineflour.Removetheblade,andloosenanycrumbsfromthewalls.Replacetheblade.Addthedriedpineappleandfigs,andreducethemixturetoaflour.Addtheseasalt,Sucanat®,pumpkinpiespice,andcayenne,andemptythepowderfromtheAFAalgae,acidophilus,andenzymecaps.Processuntilwellmixed.Slowlypourinthelemonandvanilla,andprocessuntilthemixtureformsaball.Youmighthavetoadd1tablespoonwater.Rollthemixtureintoballswithyourhands.Rolltheballsinthesesameseedsuntiltheyarecoated.Refrigerateorfreeze.
VanillaCrèmeBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 20minYIELDS 2 cupsSPECIAL EQUIPMENT Coffeemill orblenderINGREDIENTS
2oranges,juiced1cupmacadamianuts2inchpieceoffreshvanillapodsqueezeoflemonorlime
DIRECTIONS
Place all the ingredients in a coffee mill and blend until smooth. If you’remakingalargeramount,apowerfulblendersuchastheVitaMixwillwork.Addmorenutsifyouwantathickercream.Ifyouwantitthinner,addmoreorangejuice.
VanillaCrèmewillkeepforacoupleofdaysintherefrigeratorifyoudon’teatitallrightaway.Variation1:Tomakeacreamthatgoeswellwithsavorydishes,useabitmorelemonorlimeandabitlessorange.Omitorhalvetheamountofvanilla.Variation2:Ifyouhaveayoungcoconutonhand,addthemeatand/orwatertothecream.Itaddsasmooth,tropicalflavor.Contributor’snote:Thisgoeswellwithdesserts,andisarealtreatontopoftheicecreamrecipes!
Xoçai™ConfectionBYPEGGYKENNEY
ADVANCED PREP: 2 hours for refrigeration IMMEDIATE PREP: 15 min SPECIAL EQUIPMENT FoodProcessorSERVES4
INGREDIENTS
¼cupcashew2tablespoonsActiv™Powder⅓cupagavenectar1½cupalmonds¼cupcoconutmilk¼tspcinnamon¼tspspirulinapowder
DIRECTIONS
Inafoodprocessorgrindcashewsandalmondsuntilfine.Addallingredientstogetherandmixwell.Pressintoglassdishandrefrigerateuntilcool.Cutintosmallindividualsquares.
XocolatCoconutConfectionBYPEGGYKENNEY
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTFoodprocessor,moldsSERVES4
INGREDIENTS
2cupsshreddedcoconut¾cupofagavenectar½cupdryXoçai™Activ™Chocolate3cupsgroundwalnuts
DIRECTIONS
Usingafoodprocessorblendthewalnutsuntilsmooth.Mixalloftheaboveingredientstogether.Placemixture insmallsingleservingformmoldsandplace incoolplaceuntilreadytoeat.
XocolatCookiesBYPEGGYKENNEY
ADVANCEDPREP:NoneIMMEDIATEPREP:20minSPECIALEQUIPMENTDehydratorTraySERVES4
INGREDIENTS
2cupsofalmonds1¼cupsofagavenectar1cupsXoçai™nuggets1teaspoonvanilla1cupraisins
2tablespoonscinnamon
DIRECTIONS
Placealmondsinfoodprocessorandgrinduntilfinelychopped.Unwrapwholenuggetsandcutintosmallpieces.Addallingredientstogetherandmixwell.Spreadondehydratortrayanddehydrateforapproximately24hours.
*Note: tosoakdates,pitandpress intoa jarorbowlandaddonlyenoughwater toalmostcoversothereisnoexcessliquidthatneedstobedrainedoffaftersoaking.Soakfor2or3hours.
RawApplePieBYJINJEEANDSTORMTALIFERO
ADVANCED PREP: 4 to 6 hours for soaking IMMEDIATE PREP: 30 min SERVES 4 SPECIAL EQUIPMENT
CuisinartorblenderINGREDIENTS
Forthecrust:1cupalmonds,soakedfor4to6hourspinchCelticseasalt⅛cupoliveoil
Forthefilling:4apples,coredbutnotpeeled
3dates,pitted1teaspoonflaxseedoilpinchCelticseasalt
DIRECTIONS
Tomake the crust, blend almonds in a Cuisinart or blender until they turn topowder.Addtheseasaltandoliveoil.Blendwell,andspoonintopiedish.Tomakethefilling,blendapples,dates,flaxseedoil,andseasalt.
CarobMintPieBYELYSAMARKOWITZ
ADVANCEDPREP:8to12hoursforsoaking+2hoursforrefrigeratingIMMEDIATEPREP:45minYIELDS one9-inchpieSPECIALEQUIPMENT Food processor orGreenPower/ Star juicerINGREDIENTS
Forthecrust:2cupsalmonds,soaked8to12hoursandrinsed4to6dates,pitted
Forthefilling:4bananas,frozen(overnightorforatleast12hours)3freshbananas,plusextraslicesforgarnish3tablespoonscarobpowder1to2teaspoonsmintextractspearmintleaves,forgarnishcarobchips,forgarnish
DIRECTIONS
To prepare the crust, alternate putting the almonds and dates through aGreenPower/Starjuicer,withthesolidblankinplace.(YoucanalsouseaChampionjuicerwiththesolidblankplateorafoodprocessor.)Pressthebaseintoa9-inchpieplateandfreezefor1to2hours.To make the filling, mash the fresh banana with the carob powder and mintextract.Alternateputtingthefreshandfrozenbananasthroughthemachine(orintoafoodprocessor)andintoabowl;pourthismixtureintothefrozenpiecrust.Placethepieinthefreezerfor2to4hours.Whenreadytoserve,decoratewithslicedfreshbananas,carobchipsandmintleaves.Letsoftenintherefrigeratorfor30minutesandserve.Hint:Useaforktostirthecarobpowderwiththefreshbanana.Themorecarobpowderyouuse,thedarkerthepiewillbe.Usewhateveramountyouprefertogetthedesiredcolor.Contributor’s note: This is a must for parties, especially if you like mint. Itlooks likea chocolatecreampie,but thecarobwillnot interferewithcalciumabsorption,andthecarobflavorisheavenlywiththebanana.
CoconutCreamPieBYJINJEEANDSTORMTALIFERO
ADVANCED PREP: 4 to 6 hours for soaking IMMEDIATE PREP: 40 min SERVES 4 SPECIAL EQUIPMENT
CuisinartorblenderINGREDIENTS
Forthecrust:1cupalmonds,soaked4to6hourspinchCelticseasalt⅛cupoliveoil
Forthefilling:4bananasmeatof2youngcoconuts5dates,pitted
⅛cupflaxseedoilcold-packedhoney,totastecinnamon,totastenutmeg,totaste1avocado(optional)
DIRECTIONS
Tomakethecrust,blendnutsinaCuisinartorblenderuntiltheyturntopowder.Addtheseasaltandoliveoil.Blendwell,andspoonintopiedish.To make the filling, blend bananas, coconut meat, dates, flaxseed oil, honey,cinnamon,nutmeg,andavocado(ifusing).
CoconutLimeTartsBYMATTSAMUELSON
ADVANCEDPREP:(AlmondPulpfromMilk12hours)IMMEDIATEPREP:1hour(AlmondPulpfromMilk15min)MAKES24crustsorcookiesSPECIALEQUIPMENTDehydrator,blenderINGREDIENTS
Forthecrust:2cupsalmondpulp(leftoverfrommakingAlmondMilk)1½cupsshreddedcoconut,groundinblenderorspicegrindertoafinepowder3tablespoonshoneyormaplesyrup6teaspoonsflaxseedmeal¼to½teaspoonCelticsalt1teaspoonvanilla(optional)½cupcoconutbutter(warmedtoaliquid)
Forthefilling:
1cupcoconutmeat(fromapproximately2youngcoconuts)juiceof3to4limes5to7largedates
DIRECTIONS
Combine all the crust ingredients with ¼ cup water in a large mixing bowl,addingtheliquidcoconutbutterlast.Mixthedoughwellwithyourhands.Divide the dough into 24 equal portions. Using a small tart pan lined withcheesecloth,pressonesectionofdoughatatimeintothepanandhollowoutthemiddle.Gentlyremovefromtartpanbyliftingthecheesecloth.Placethecrustsonmeshdehydratortraysanddehydrateat105°Ffor18to24hours.Blendthefillingingredientsuntilsmooth.Fillthetartshellstodesiredfullnessandchillbeforeserving.Fordecoration,topwiththinslicesofalime.Variation:Forgreenertarts,substitute½cupavocadofor½cupcoconutmeat.
CreamedStrawberryPieBYKARIECLINGO
ADVANCEDPREP:30minforsoakingIMMEDIATE PREP:40minSERVES8SPECIALEQUIPMENTBlenderINGREDIENTS
Forthecrust:2cupspecans4to6Medjooldates,pitteddashcinnamon(optional)
Forthefilling:2to3ripebananas
Forthetopping:¾cupstrawberries(orotherberriesinseason)1cupmacadamianutsorcashews,or4to6soakeddates
DIRECTIONS
Tomakethecrust,combinethepecansanddatesinablender.Combinewellandpressintoapiedish.Sprinklewithcinnamonifdesired.Divideinto2equalportionsandshapethefirstlayerofthepietofityourservingdish.Addslicedbananas.Shapethesecondlayerofthepieandplaceitontop.Tomake the topping, blend strawberries,macadamias, dates, and just enoughwatertomovetheblenderblade,¾to1cup.Pourthemixtureoverthepieanddecoratewithfruitandberries.Ifyoudon’tlikenuts,usebananasinstead.
DecadentVanillaCarobHalvaPieBYMICHALADI
ADVANCEDPREP:8to12hoursforsoaking+2hoursforrefrigerationIMMEDIATEPREP:1hourSERVES8SPECIALEQUIPMENTBlender,foodprocessorINGREDIENTS
Forthecrust:3cupsalmonds,soakedovernightpinchnutmegpinchclovespinchcinnamon¼teaspoonCelticseasalt1to2tablespoonshoney
Forthecoconutfilling:4to5brown(mature)coconuts,juiced2orangesor1cuppapayameat
2teaspoonsagar-agarflakes
FortheHalvatopping:2cupstahini½cuphoney1teaspoonvanillaextract⅓cupcarobpowder(optional)
DIRECTIONS
Tomakethecrust,processthealmonds,nutmeg,cloves,cinnamon,andseasaltusingthe“S”blade,graduallyaddinghoneytillaballofdoughforms.Pressthemixtureintoapieplate.Tomakethefilling,blendcoconutjuicewithorangesorpapayameat.Addagar-agar and blend for another 45 seconds. Pour the mixture into crust andrefrigerateuntilcoconutcreamsets.Tomakethetopping,processthetahini,honey,andvanillainafoodprocessorusingthe“S”blade.YoucanmakemarbleHalvabyaddingcarobpowdertohalfthevanillamixtureandprocessing.RefrigerateHalvafor2hoursbeforeslicing.Top coconut cream with a ½-inch layer of Halva creating a pattern of yourchoicetomixvanillaandcarobHalvaflavors.ForextradecadenceplaceanotherlayerofCoconutCreamontopoftheHalvaandrefrigerateuntilitsets.TopwithafinallayerofHalva.
DeLimePieBYEDDIED.ROBINSON
ADVANCEDPREP:4hoursforsoaking+1hourforrefrigerationIMMEDIATEPREP:1hourMAKES
1PieSPECIALEQUIPMENTFoodprocessor,VitaMixINGREDIENTS
Forthecrust:½cupalmonds,soaked4hours
½cuppecans,soaked4hours½cupsunflowerseeds,soaked4hours½cuppumpkinseeds,soaked4hours6dates,pitsremoveddashofcinnamon
Forthefilling:4largelimes2cupscoconutmeat(from2to3coconuts)1½cupsdates,pitsremoved¼cupfreshsqueezedorangejuice¼cupfreshsqueezedlemonjuice1tablespoonlimezest1tablespoonagar-agar
DIRECTIONS
Processallthecrustingredientstogetherinafoodprocessor.Spreadthemixtureinto an 8-inch glass pie pan. Blend all the filling ingredients to a creamyconsistency.Pourthefillingintothecrust,transfertotherefrigerator,andletthepiechillfor1hourbeforeserving.
FreshStrawberryPieBYELAINALOVE
ADVANCEDPREP:8to12hoursforsoaking+1hourforrefrigerationIMMEDIATEPREP:50minSERVES8SPECIALEQUIPMENTFoodprocessor,blenderINGREDIENTS
Forthecrust:1½cupsalmonds,walnutsorpecanssoaked8to12hours½teaspoonCelticseasalt
pinchcayenne¾cupsoftdates,pitted
Forthefilling:⅔cupdates,firmlypackedandpitted1⅓cupsberries(anykindofberryworksgreat)4to6cupsberries(sliceifusingstrawberries)2tablespoonspsylliumhuskpowder
DIRECTIONS
Tomakethecrust,puréethenutsinafoodprocessortoaflour-likeconsistency.Add theCeltic sea salt, cayennepepper, anddatesandpuréeuntil themixturestickstogetherorformsaball.Pressintoapieplate.Tomake the filling,blend thedatesandberries inablenderor foodprocessoruntilwellmixed.Add4cupsofberriesandpsyllium,andmixtogether.Fillthepieshellwithberrymixtureandrefrigeratebeforeserving.
MangoTartwithPecanFigCrustandRambutanCoulisBYCHADSARNO
ADVANCEDPREP:2to3hoursforsoaking+2hoursforrefrigerationIMMEDIATEPREP:1hr+10 min SERVES 8 SPECIAL EQUIPMENT Food processor, highspeed blenderINGREDIENTS
Forthecrust:2cupspecans,unsoakedandfinelyminced1½cupsdriedfigs,stemsremoved,soakedfor1hour1tablespoonfreshlemonzest
½tablespooncinnamon¼teaspoonCelticseasaltForthefilling:2cupsdriedmango,soakedfor1to3hoursin2cupsorangejuiceuntilsoft(reservejuice)3tablespoonsdates,pitted¼cupmacadamianuts,unsoaked1tablespooncoconutbutter1tablespoonlemonjuice1freshmango,peeledandthinlyslicedFortheCoulis:(optional)1 cup rambutan, seeded and peeled (strawberries can besubstituted)½tablespoonpowdereddriedginger1tablespoonsweetener—Sucanat®,datesugarormaplesugaroptionalchoppedpecans
DIRECTIONS
In a food processor, combine pecans, figs, lemon zest, cinnamon, and sea saltand process until the mixture is fully blended and forms a ball. Transfer themixtureintoa9-inchtartpanandsetaside.In highspeed blender, blend the rehydrated mango, dates, macadamia nuts,coconut butter and lemon juice until creamy. Fold the mixture with a rubberspatulaforoptimumconsistency.Pour the mixture into crust and evenly spread the thinly sliced fresh mango.Chillforatleast2hourssothetartformsandsets.Inahighspeedblender,blendtherambutan,ginger,½cuporangejuicereservedfromtherehydratedmangosandsweetener.Blenduntilsmooth.With a finemesh strainer, strain rambutan sauce. Stirwith spoon to drain theliquidanddiscardpulp.To serve, cut tart into8 slices, pour a small puddleof rambutan sauce to coat
bottomofplate,andplacethetartsliceinmiddle.Drizzleabitmorerambutansauceoverthetop.Servechilledwithatropicalfruitcompoteontheside.
MudPieBYROSELEECALABRO
ADVANCEDPREP:12to48hoursforsoakingIMMEDIATEPREP:50minSERVES6to8SPECIALEQUIPMENT
JuicerorfoodprocessorINGREDIENTS
Forthecrust:1cupalmonds,blanchedandsoaked12to48hours1cupsunflowerseeds,soaked6to8hours1cuphoneydates½cupraisins½cuprawcarobpowder1teaspoonvanilla
Forthefilling:1½cupsalmonds,blanchedandsoaked12to48hours4mediumbananas1teaspoonvanilla
Forgarnish:strawberries,slicedfreshmintleaves
DIRECTIONS
For the crust, process almonds, sunflower seeds, dates, and raisins through aChampionjuicerusingtheblankplateorinafoodprocessorusingthe“S”blade.
Addcarobpowderandvanilla;mixwellandpressintoa9-inchpieplateortartshellpan.Tomakethefilling,blendalmonds,bananas,andvanillawith½cupwaterintheblender. Pour the mixture into the piecrust and place in freezer until firm.Decoratewithslicedstrawberriesandfreshmintleaves.
PapayaPieBYROBERTYAROSHANDLISASOTO
ADVANCEDPREP:2hoursforsoaking+1hourforrefrigerationIMMEDIATEPREP:40minSERVES
8to10SPECIALEQUIPMENTFoodprocessorINGREDIENTS
Forthecrust:½cuphazelnuts½cupBrazilnuts¼teaspoonvanilladashCelticseasalt½teaspoonoliveoil
Forthefilling:1cupdriedpapayaspears,soaked1cupfreshpapaya1to2tablespoonshoney1teaspoonagar-agardashCelticseasalt
DIRECTIONS
Tomakethecrust,processhazelnuts,Brazilnuts,vanilla,seasaltandoliveoilinafoodprocessoruntilthemixtureformsaball.Presscrustintoalightlyoiledpieplate.
Tomake the filling, process papaya (fresh and dried), honey, agar-agar, and adashofseasaltinafoodprocessor.Processthepuréeusingthe“S”blade.Pourfillingintocrustandchillbeforeserving.
Cakes
CarrotCakeBYELIZABETHBAKER
ADVANCED PREP: 15min for juicing IMMEDIATE PREP: 20minSERVES 12 to 16SPECIAL EQUIPMENT
NoneINGREDIENTS
2cupsoatflour(madebyprocessingrolledoatsinablender)2cupspulpfrom6to8largejuicedcarrots¼teaspoonsalt2cupsdates,finelychoppedorground1cupnuts,chopped2teaspoonsvanilla3tablespoonshoney
DIRECTIONS
Mixalltheingredientstogetherwell.Kneadandforminto2rollsforslicingorlayersforalayercake.
CarrotPineappleShortcakewithMesquiteFlourandSweetCashewCreamCheeseBYCHADSARNO
ADVANCED PREP: 12 to14hours for soaking+14hours for fermenting+2days forrejuvelac IMMEDIATE PREP: 1 hour 20minSERVES 8SPECIAL EQUIPMENT Juicer, hand blenderINGREDIENTS
Fortheshortcake:2cupsfreshshreddedcarrot1½cupsminceddriedpineapple1½cupspecans,unsoakedandgroundintoflour¼cupraisins¾cupdates,pittedandminced1½tablespoonscinnamon1½tablespoonsfreshorangezest2tablespoonsorangejuice2tablespoonsmesquitepowder1teaspoonnutmeg¼teaspoonCelticseasalt
FortheCashewCreamCheese:2cupscashews,soaked12to14hours⅓cuprejuvelac1tablespooncoconutbutter½teaspoonvanillabean,diced2tablespoonsdatepaste¼teaspoonCelticseasalt
Forthetopping:¼cupshreddedcoconutfreshpineappleslices,forgarnishfinelyshreddedcarrot,forgarnish
DIRECTIONS
Place thecarrots,pineapple,pecan flour, raisins,dates, cinnamon,orangezest,orange juice,mesquite powder, nutmeg, and sea salt into bowl and handmix.
Mixgentlybutthoroughly,tomakesuredatesareevenlydistributed.Linethebottomofa6-inchspringformpanwithplasticwrap.Presscakefirmlyintothepan.TomaketheCashewCreamCheese,useajuicertohomogenizethecashews.Hand mix the rejuvelac, and allow to sit in a glass bowl or wrapped incheeseclothfor12to14hours.WhentheCashewCreamCheeseisfinishedculturing,handmixinthecoconutbutter,vanillabean,datepasteandseasalt.FrostthecakewiththeSweetCashewCreamCheeseandsprinklewithshreddedcoconut.To serve, place a small slice on a plate and garnishwith fresh pineapple andfinelyshreddedcarrot.Chillbeforeserving.Variation:Formextracakeintobarsanddehydratefor10to12hoursat110°Fforagreatsnackonthetrail.
CelebratetheGoodTimesCakeBYSHAZZIE
ADVANCED PREP: 12 to 24 hours for soaking IMMEDIATE PREP: 1 hourSERVES 8SPECIAL EQUIPMENT
FoodprocessorINGREDIENTS
Forthebase:1cuphazelnuts,soaked12to24hourspinchofcinnamonormixedspice1cupraisins,soaked12to24hoursmeatof½coconut,ground(savewaterforfilling)
Forthefilling:½cuprawtahini1dessertspoon(about2teaspoons)rawcarobpowder
½cupraisinsordates
Fortheicing:1banana½papaya2tablespoonsrawtahini
Forgarnish:starfruit,thinlyslicedstrawberries,thinlyslicededibleflowers
DIRECTIONS
Tomakethebase,processthehazelnuts,cinnamon,andraisins.Addthegroundcoconuttothemixture.Ifthemixtureisn’twetenough,addsomecoconutwater.Iftoowet,addmorenuts.Moldintoacircularbase,about1-inchthick.Tomake the filling,mix the tahiniandcarobpowder inabowlwitha fork; itwillbecomeverystiff.Add coconut water to make a thick and creamy mixture. If you run out ofcoconutwater,adddrinkingwater.Processtheraisinsand/ordatesuntilsmooth.Addthecarob-tahinimixtureandprocessalltogether.Spread on top of the cake base. If it’s too stiff to spread, addmorewater orspreadwithawetknife.Tomakethefrosting,process thebanana,papaya,andtahini.Spreadontopofthecakeandletsomedribbledownthesides.Iftheicingistoorunnyaddmoretahini.Garnishwiththinlyslicedstarfruit,strawberriesandflowers.
Five-MinuteRawBerryShortcake
BYSERGEIANDVALYABOUTENKO
ADVANCEDPREP:NoneIMMEDIATEPREP:5minSERVES8SPECIALEQUIPMENTBlenderINGREDIENTS
Forthecrust:2cupsalmonds½cuphoney
Forthetopping:1cupwalnuts¼cuphoney2tablespoonsfreshcoconutbutter(optional)
Forgarnish:Freshstrawberries,sliced
DIRECTIONS
Tomakethecrust,blendthealmondsandhoneyuntilfinelychopped.Spoonintoaservingdishandpackdownwell.Tomakethetopping,blendthewalnutswithhoneyandfreshcoconutbutter(ifusing)untilsmooth.Decoratewithfresh,slicedstrawberries.Contributor’s note: Of all the cakes we make, this is one of the fastest andeasiesttoputtogether—itliterallytakeslessthanfiveminutestomake.
HolidayFruitcakeBYRITAROMANO
ADVANCED PREP: 24 hours for soaking IMMEDIATE PREP: 30minSERVES 8SPECIAL EQUIPMENT FoodprocessorINGREDIENTS
1cupcranberries,freshorfrozen
1cupfreshapples,chopped1cupfreshnaveloranges,chopped2tablespoonsorangejuiceconcentrate(frozen)2tablespoonsfreshlemonjuice2tablespoonspsylliumhuskpowder1teaspoonpumpkinpiespice(ortotaste)1cupwalnuts,soakedfor24hours½cupdriedapricots,minced½cupdriedfigs,minced1cupcurrants1cupraisins
DIRECTIONS
In a large food processor, use the “S” blade to process cranberries, apples,oranges,orangejuiceconcentrate,lemonjuice,psylliumhuskpowder,pumpkinpiespice,andwalnuts.Prepareinseveralsmallbatchesifnecessary.Pulseingredientstoafinepebbleconsistencyandmixwithdriedapricots,figs,currants, and raisins. Press into bundt pan and let sit several hours beforeremovingfrommold.
KumquatandNutmegCheesecakeBYSHAZZIE
ADVANCEDPREP:2hoursforsoaking+1hourforfreezingIMMEDIATEPREP:40minSERVES8SPECIALEQUIPMENTFoodprocessorINGREDIENTS
Forthecrust:3cupsalmonds2tablespoonsrawcarobpowder1cuppecans
2cupsdates,pittedandsoaked2hours1vanillapod1teaspoonnutmeg1orange,juicedForthecheese:5bananas,peeled,thinlychoppedandfrozenovernight4kumquats,halved,middlesdiscarded1largemango,peeled
DIRECTIONS
Coverthebaseofaspringformpaninplasticwrap,fittingit to thepan.Coverthesidesinaluminumfoil.Combine the almonds, pecans (reserve 8 for decoration), dates, 1 inch of thevanilla pod, a dash of nutmeg, carob powder, and orange juice in a foodprocessor. Process gently to start, and continue until you get a dough-likeconsistency. If it’snotdoughyenough, add smallquantitiesofwateruntil youachievethedesiredresult.Placeinthecakepanandflatten.Cleanyourfoodprocessorandaddthebananaandkumquatskins.Slit the vanilla pod and scrape the seeds into the processor. Carve the peeledmangoawayfromits seedandadd to the foodprocessoralongwithadashofnutmeg. Add a couple of chopped dates if you like, too. Process for severalminutes,untiltheentiremixtureturnswhiteandfluffy.Add themixture to thecake tinon topof thenutbase.Smooth it alldownsothere’sno trappedair,and it’s levelon top.Decoratewithreservedpecansandsprinkleontheremainingnutmeg.Freezeforatleast1hourbeforeserving.Turnoutthecakebypushingtheloosebaseoutandup.Removethefoilandplaceonaservingplate.
PartyCarrotCakeBYJULIERODWELL
ADVANCEDPREP:1hourforrefrigerationIMMEDIATEPREP:40minSERVES8to10SPECIALEQUIPMENT
Juicer,coffeegrinder,foodprocessorINGREDIENTS
Forthecake:1generouscupwalnuthalves1generouscupdriedunsweetenedcoconut⅔cupsdates,pittedandground½cupraisins,ground¼cupflaxseed,groundfineincoffeegrinder5cupscarrotpulp(fromabout5poundsjuicedcarrots)½to1teaspooncinnamon½teaspoonnutmeg½to1cupcarrotjuice1tablespoonpsylliumhuskpowder(optional)
Forthefillingandfrosting1cuprawcashews,soakedforupto1hour1lemon,juiced4to6tablespoonsrawhoney1teaspoonalmondextractsmallpiecedriedmangoorpapayacarrotleaves
DIRECTIONS
Setaside7to8ofthebest-shapedwalnuthalvesand1tablespooncoconutforgarnish.Grind the remainingwalnuts in a food processor and place in a largebowl.Addthedates,raisins,flaxseed,carrotpulp,nutmeg,andcinnamon.Mixbyhand,kneadingforsmoothness.Addjustenoughcarrotjuicetobindthemixture. If using psyllium, it will thicken and bind the mixture in about 5minutes.
Divide into twoequalportionsandshape the first layerof thecake to fityourservingplatter.To make the frosting, process the cashews, lemon juice, honey, and almondextractinafoodprocessoruntilverysmooth.Coat the first layer of cakewith about a third of the frosting. Shape a secondlayer and place on top of the first. Coat the top and sides of the cake withremaining frosting. Press walnuts into the sides where the 2 layersmeet, andsprinklecoconutontop.Decoratewithpiecesofmangoorpapayacutincarrotshapes,andaddabitofcarrotleaftoeach.Chillintherefrigeratorbeforeserving.
WeddingCakeBYSERGEIANDVALYABOUTENKO
ADVANCEDPREP:1hourforrefrigerationIMMEDIATEPREP:30minSERVES10to14SPECIALEQUIPMENT
FoodprocessorINGREDIENTS
Forthecrust:2cupsrawtahini4cupsdry,shreddedcoconut½cuphoney½teaspoonsalt
Forthefrosting:1cupcashews1teaspoonmintextract¼cupfreshcoconutbutter2tablespoonshoney½teaspoonseasalt
Forgarnish:
slicedfruitofyourchoice
DIRECTIONS
Tomake the crust, using clean, bare hands,mix together the tahini, shreddedcoconut,honey,andseasaltuntildesiredtextureisachieved.Forlayers,addanyslicedfruitofyourchoice.Process the cashews,mint extract, coconut butter, honey, sea salt, and½ cupwater.(Trytouseaslittlewateraspossible.Thelesswateryouuse,thethickerthefrostingwillbe.)Frostthecakeandchillitintherefrigeratorbeforeserving.Youmaybuytheweddingcakestandatanycraftstore.Contributor’snote:This cake does not need to be frozen because the crust isveryfirm.Themorecoconutyouadd,thefirmeritwillbe.
YummyCakeBYABEBAWRIGHT
ADVANCED PREP: 8 to 10 hours for soaking IMMEDIATE PREP: 45min 1 cakeSERVES 10 to 15SPECIALEQUIPMENTFoodprocessorINGREDIENTS
Forthecake:1cup each almonds,walnuts, and hazelnuts (or filberts), soakedovernight½cuprawcarob1½cupsMedjooldates,soaked30minutes1cupalmonds,unsoaked½teaspoonvanillaorbutterscotchextract
Forthefilling:bananaslices,orotherfruitofyourchoice
Forthefrosting:
¾cuprawcashews,soaked30minutes¼cuppinenuts,soaked10minutesMedjooldates,pitted,orhoney,assweetener,totaste½teaspoonvanillaextract
DIRECTIONS
Chopsoakednuts in foodprocessoruntil fine.Blend incarobandvanilla,andmixagain.Adddatesuntilnutsformalooseball;checkforsweetnessandaddmoredatesifnecessary.Transfermixturetoalargebowl.Chopunsoakedalmondsuntilfineinprocessorandaddtothebowl.Ifyouaremaking2layers,dividemixtureinto2equalpartsandshapethefirstlayerontheplatterwithhalfthemixture.Addslicedbananasorotherfruitofchoicetotheplatter.Addtheotherhalfofthenutandfruitmixturetotheplatter(ifmaking2layers).Tomakethefrosting,combinethecashews,pinenuts,Medjooldatesorhoney,vanillaextract,and½cupofwaterintheblender.Frostthecakewithalargeknifeorusingafrostingnozzle.Variation:Omit thecarobfromthecake,andadd1tablespoonlemonjuice tothefrosting.
IceCream
BananaIceCreamwithChocolateorCarobSyrupBYELAINALOVE
ADVANCEDPREP:36hoursforfreezingbananasIMMEDIATEPREP:30minSERVES2SPECIALEQUIPMENT
ChampionjuicerINGREDIENTS
4veryripebananas,peeledandfrozen
FortheCarobSyrup:2heapingtablespoonsorganicunsweetenedcocoapowderorcarobpowder¼cupflaxseedoil¾cuppurifiedwater1teaspoonvanillaextract1teaspoonmapleextract(optional;usewithdatesonly)¼teaspooncinnamon¼teaspoonCelticseasalt½ cup or¼poundpitteddates, packed (use freshdates, such asMedjools,honeyorbarhi)or½cupmaplesyrup
FortheTopping:choppednutsofyourchoice
DIRECTIONS
Process the frozenbananas through aChampion juicerwith theblankplate in
place.Thebananaswillcomeoutlookingandtastinglikesoft-serveicecream.Youmayalso cut the frozenbananas into small pieces andblend themwith atinybitofwateruntilcreamy.Youcanalsoshredtheminafoodprocessorandthenpuréetheshredswiththe“S”bladeuntilcreamy.Blendallthesyrupingredientstogetheruntilsmooth.PourovertheBananaIceCream and top with chopped nuts. Store the sauce in a glass jar in therefrigeratorforupto4weeks.
CashewGelatoBYJULIANO
ADVANCED PREP: 1 hour for freezing IMMEDIATE PREP: 15 min SERVES 2 SPECIAL EQUIPMENT NoneINGREDIENTS
2cupsrawcashewbutter1½cupsmaplesyrup⅔cupalmonds,coarselychopped
DIRECTIONS
Mixthecashewbutterandmaplesyruptogetherinabowl.Foldinthechoppedalmonds and mix well. Spoon the mixture into individual serving bowls andfreeze.Servefrozen.Variation:Add½cuprawcarobpowderforachocolatyvariation!FromRaw:TheUnCookBook(NewYork:ReganBooks,1999).
ChoconillaIceCreamBYDAVEKLEIN
ADVANCEDPREP:36hoursforfreezingbananas+10to60minforsoakingIMMEDIATEPREP:10minSERVES4to6SPECIALEQUIPMENTChampionjuicerINGREDIENTS
6ormoreripebananas,frozen1cupormoredriedBlackMission figs. (If theyarenot softandpliable,soaktheminpurifiedwaterfor10to60minutes.)
DIRECTIONS
ChilltherotorbladeandblankplateofaChampionjuicerinfreezer,theninstallthem.Runbananas,thenfigs,throughjuicer.Serveinabowlandenjoy!
CoconutBananaSplitBYSHAZZIE
ADVANCEDPREP:36hoursforfrozenbananasIMMEDIATEPREP:20minSERVES4SPECIALEQUIPMENT
Foodprocessor,coffeegrinderINGREDIENTS
4freshbananas,peeled½coconut,andsomeofitswater4Medjooldates,pitted4ripefigs,ortheequivalentinweightofyourfavoriteberries4frozenbananas,peeledandchopped½teaspooncinnamonpowder
DIRECTIONS
Split the freshbananas lengthwise andplace them (split sideup) in individualservingdishes.Peelthebrownlayeroffthecoconut,andeitherjuicethecoconut(ifyouhaveaheavydutyjuicer)orprocessitinafoodprocessor.Settooneside.Blendthedatesandfigsorberriestogetherinacoffeegrindertomakethefruitsauce.Ifit’snot“saucy”enough,addsomecoconutwaterandblendagain.Maketheicecreamfromthefrozenbananas,asintheWhiptheMisterrecipe.Onceyouhaveicecream,addthecinnamonandbeatthecoconutintoit.Ifyou
needto,puttheicecreaminthefreezerfor5minutestofirmitup.Topeachbananasplitwiththreescoopsoficecream.Drizzlethefruitsauceoverthetop,andenjoy!Contributor’snote:Thisisareallyattractivedessert.
MangoesMarinatedinGoldenGingerSyrupwithLycheeIceCreamBYSHAZZIE
ADVANCEDPREP:8–10hoursforsoakingIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENTHandblender,foodprocessorINGREDIENTS
2mangoes,pitted,peeledandthinlysliced6Medjool dates, pitted and soaked for 6 hours in water with 1dessertspoon (about 2 teaspoons) minced ginger (reserve soakwater)4bananas,peeled,choppedandfrozenatleastovernight10lychees,peeledandpittedmintleaves(forgarnish)flowers(forgarnish)
DIRECTIONS
Laythemangoesinaflatbottomeddish.Withahandblender,blendthedateswiththeginger,slowlyaddingsoakwatertomakeasyrupconsistency.Pouroverthemangoesandsetasidetomarinateforatleastanhour.Inafoodprocessor,processthefrozenbananaswithafewlycheesuntiltheicecream turns white and fluffy. This may take a few minutes, so stop yourprocessorforawhileifitneedstorest.Putthemangoandsyrupintoindividualbowls,andaddscoopsoftheicecreamtoserve.Decoratewithmintleavesandfreshflowersforthefinishingtouch.
Contributor’snote:Thistastydessertisheavenly!
PistachioRaspberryIceCreamPieBYRHIO
ADVANCEDPREP:8to12hoursforsoaking+36hoursforfreezingbananas+2hoursforfreezingpieIMMEDIATE PREP:30minSERVES6SPECIALEQUIPMENTFoodprocessor,coffeegrinderINGREDIENTS
Forthecrust:½cuppistachios½cupalmonds½cupsunflowerseeds4dates,soakedfor1hour
Forthefilling:2bananas2cupsfrozenraspberries2tablespoonsrawhoney(or⅓to½cupsoakedraisins)
Forthefrosting:½cupmacadamianuts,soakedovernight(oratleast2hours)3frozenbananas½teaspoonvanillapowder(groundvanillabean)
DIRECTIONS
Forthecrust,inafoodprocessorfittedwiththe“S”blade,grindthepistachios,almonds, sunflower seeds and dates to a crumb consistency. Spread three-quartersofthismixtureevenlyonthebottomofa9-inchglasspiepan.Combinethe2bananasandfrozenraspberrieswiththehoneyorsoakedraisins
in the food processor. Using the “S” blade, blend to a creamy consistency.Spreadthisfillingontopofthecrust.Sprinkletheremainderofthenut/seedcrumbsontopoftheraspberrymixture.Storethepieinthefreezerwhileyoumakethefrosting.Tomakethefrosting,putthe3frozenbananas,macadamias,andvanillapowderintoafoodprocessor.Usingthe“S”blade,blendtoacreamyconsistency.Spreadthefrostingontopofthepieandreturnthepietothefreezerforacoupleof hours.When ready to serve, let thepie sit at room temperature for 5 to 10minutesbeforeslicing.Itwillkeepforaweekormoreinthefreezer.
RainbowSherbetBYELYSAMARKOWITZ
ADVANCEDPREP:8to12hoursforfreezingIMMEDIATEPREP:15minSERVES4to6SPECIALEQUIPMENT
Foodprocessor,VitaMix,ChampionorGreenPower /Star juicerwith a solidblankINGREDIENTS
9bananas2cupsblueberries1½to2cupsstrawberries,hullsremoved1pineapple,peeledandsliced4to6freshmintleaves,plusmoreforgarnish
DIRECTIONS
Freeze6ofthebananas,alloftheblueberries,strawberries,andpineapple,foratleast8to12hours.Blend2of the frozenbananas, theblueberries,mint leaves,and1of the freshbananasinafoodprocessorfittedwithan“S”blade.Divideamong4to6parfaitglasses,andplacetheglassesinthefreezer.Tomake thesecond layer,blend2moreof thefrozenbananaswith thefrozenstrawberries,and1ofthefreshbananasinthefoodprocessor.Spoonontopofthefirstlayer,andreturntheglassestothefreezer.
To make the third layer, blend the 2 remaining frozen bananas, the frozenpineapple,andtheremainingfreshbananainthefoodprocessor.Spoonontopofthe second layer, garnish with additional fresh mint leaves, and serveimmediately.
SmoothCoconutIceCreamBYSHAZZIE
ADVANCEDPREP:36hoursforfreezingbananasIMMEDIATEPREP:15minSERVES4SPECIALEQUIPMENT
Blender;ChampionjuicerorfoodprocessorINGREDIENTS
meatof2to4youngcoconuts,dependingonyield1vanillabean4 frozen bananas (whole if using a Champion juicer, finelychoppedifusingafoodprocessor)
DIRECTIONS
Putthecoconutmeatinablender.Scrapetheseedsoutofthevanillabean,andaddtotheblender.Blenduntilsmooth.CombinethebananasandmeatandprocessthroughaChampionjuicerusingtheblankplate.Theeasiestwaytodothisistoaddonebananaandalittlecoconutmeatatatime.Youmayneedtomixtheicecreamalittleafterwardtodistributethecoconutevenly.If you don’t have aChampion, process the finely chopped frozen banana in afood processor.When the “ice cream” is white and fluffy, add the meat, andprocess for a little while longer. If you’re not eating it immediately (a toughtask!),putitintoindividualbowlsandreturntothefreezer.Variation1:Addchoppedfruitornuts.Variation2:Makeafruitorcarobsauce,andpouritoverthetop.Contributor’snote:Whenyoudrinkalotofyoungcoconutwater,yougetalotofmeatleftover.Here’saneasywaytomakeuseofit.
TuttiFruttiIceCreamBYKARENKNOWLER
ADVANCEDPREP:36hoursforfreezingbananasIMMEDIATEPREP:10minSERVES1SPECIALEQUIPMENT
BlenderINGREDIENTS
2frozenbananaschoppedcherriesappleorpineapple,finelychoppedotherfruitofyourchoice
DIRECTIONS
Blend 2 frozen bananas tomake the ice cream.Mix in the chopped cherries,raisins,appleorpineapple,oranyotherfruityoulike!
WhiptheMisterBYSHAZZIE
ADVANCED PREP: 36 hours for freezing bananas IMMEDIATE PREP: 5 min SPECIAL EQUIPMENT
ChampionjuicerorfoodprocessorINGREDIENTS
frozenbananas,peeled
DIRECTIONS
If you have a Champion juicer, put whole, peeled, frozen bananas through itusingtheblankplates.Alternatively,ifyouhaveafoodprocessor,thinlysliceacoupleofbananasandfreeze themat leastovernight.Thaw thebananas for fiveminutesandprocesstheminthefoodprocessor.Youmayhavetodothisthreeorfourtimes,stirringthebananaseach time,but themixturewill soon turnwhiteandfluffy like icecream.Hint:Cinnamon,carobpowder,choppednutsandsoftfruitallgowellwiththis
icecream.Contributor’snote:This recipe is fromShazzie’sDetoxDelights. It’sadreamcometrue!
Puddings
AloeSuperMousseBYSHAZZIE
ADVANCED PREP: None IMMEDIATE PREP: 10 min SERVES 4 SPECIAL EQUIPMENT BlenderINGREDIENTS
1avocado,peeledandpitted2bananas,peeled1mango,peeledandpitted1to4inchesfreshaloegel,dependingonleafwidth1dessertspoon(about2teaspoons)Superfoodlemonpeelforgarnish
DIRECTIONS
Place the avocado, bananas, mango, aloe, and superfood in your blender andprocessuntilsmooth.Pourintoindividualbowls,andgarnishwithlemonpeel.
CacaoCrèmeBYJEREMYSAFRON
ADVANCED PREP: 30 min for soaking IMMEDIATE PREP: 10 min SERVES 2 to 4 SPECIAL EQUIPMENT
BlenderorminifoodprocessorINGREDIENTS
10dates,pitted,soaked1cupalmondbutter¼cupcoconutbutterorflaxoil
10cacaobeans,peeled
DIRECTIONS
Blendalltheingredientsinblendercuporminifoodprocessoruntilsmooth.
CarobPuddingBYROSELEECALABRO
ADVANCEDPREP:1to4hoursforsoakingIMMEDIATEPREP:10minSERVES2to4SPECIALEQUIPMENT
BlenderINGREDIENTS
½cuppecans,soaked1to4hours2cupscoconutmeat(reservewater)1teaspoonvanillaextract1to2tablespoonsrawcarobpowder1tablespooncoconutoil(optional)
DIRECTIONS
Process all the ingredients in ablenderuntil smooth.Addwateror coconut todesiredconsistency.
CoconutFlanwithOrangeGlazeBYMATTSAMUELSON
ADVANCED PREP: None IMMEDIATE PREP: 15 min SERVES 2 SPECIAL EQUIPMENT BlenderINGREDIENTS
Fortheflan:2cupsyoungcoconutmeat,packed
¼cupdates,pittedandpacked2½teaspoonsvanilla1½teaspoonspsylliumpowderpinchCelticseasalt¼to⅓cupcoconutwater
Fortheorangeglaze:2cupsorangejuice1½cupsdates,pittedandpacked¾teaspooncinnamonpinchCelticseasalt2teaspoonspsylliumpowder
DIRECTIONS
Putalltheingredientsfortheflanintheblender.Startwith¼cupcoconutwater,andaddmore ifneeded.Themixtureshouldbeavery thickconsistency.Pourintoapiemold,8-inchx8-inchbakingpan,orindividualtartmolds.Tomaketheglaze,blend1cupoftheorangejuicewiththedatesuntilcreamy.Addtheremainingingredientsandblendwell.Spreadovertheflanandenjoy!
DreamyRicePuddingBYROSELEECALABRO
ADVANCED PREP: 3 to 5 days for soaking SERVES 4 to 6 SPECIAL EQUIPMENT BlenderINGREDIENTS
1cupwildrice,soaked3to5days3cupsyoungcoconutmeat(reservewater)1cupcoconutwater2teaspoonscinnamon
2teaspoonsvanillaextract
DIRECTIONS
In a blender, process the coconutmeat andwater, cinnamon, and vanilla untilsmooth.Combineinamixingbowlwiththesproutedrice;mixwell.Dustwithcinnamonandenjoy.
FruitParfaitBYEDDIED.ROBINSON
ADVANCEDPREP:4hoursforsoaking+30minforrefrigeratingIMMEDIATEPREP:15minSERVES
2SPECIALEQUIPMENTVitaMixorfoodprocessorINGREDIENTS
1youngcoconut(reservewater)1smallvanillabean,chopped4tablespoonslimejuice¼cupcoconutwater½cuppecans,choppedandsoakedfor4hours2cupsmixedfruit(blueberries,pineapple,strawberries,etc.)6to8dates,pitted½cupraisins
DIRECTIONS
Combine the coconut meat, vanilla beans, lime juice and coconut water in aVitaMixorfoodprocessor.Blendonhighuntilcreamy.Layerthecream,pecans,fruit,dates,andraisinsinaservingcuporbowl.Chillandserve.
FruityFlaxseedPudding
BYRITAROMANO
ADVANCED PREP: 32 hours for soaked + dried almonds (Almond Milk 8-12 hours)IMMEDIATE PREP: 10 min (Almond Milk 15 min) SERVES 4 SPECIAL EQUIPMENT Dehydrator,coffeegrinder,CuisinartINGREDIENTS
½cupflaxseed,dry1cupAlmondMilk½ cup almonds, soaked 24 hours and dehydrated at 105°F for 8hours2ripebananas2tablespoonsfrozenorangejuiceconcentrate1apple,coredandsliced1teaspoonpsylliumhuskpowder
DIRECTIONS
Pulse flaxseed in a coffee grinder until very fine andwhisk into the AlmondMilk.Grind almonds in a Cuisinart fitted with the “S” blade until fine. Add thebananas, frozenorange juice,applesandpsylliumseedpowderandpulseuntilwellmixed,keepingtheapplesabitchunky.Addflaxseedmixturetoprocessorandpulseforafewseconds.Placethepuddinginabowl,chill,andletthicken.
MacadamiaPuddingBYPAULNISON
ADVANCEDPREP:NoneIMMEDIATEPREP:5minSERVES2SPECIALEQUIPMENTBlenderINGREDIENTS
1cupmacadamianuts1cupMedjooldates,pitted
DIRECTIONS
Blendalltheingredientstogetherwith1cupofwaterandserve.
MoussedeNaranjaBYSHAZZIE
ADVANCEDPREP:4hoursforsoaking+2to4hoursforrefrigerationIMMEDIATEPREP:10minSERVES4SPECIALEQUIPMENTFoodprocessorINGREDIENTS
3cupsdriedapricots,soakedatleast4hours4oranges,juicedpinchgroundcinnamonpinchgroundcloveslavenderflowersorotherdelicateedibleflowersforgarnish
DIRECTIONS
Drainandsqueezeanyexcessmoisturefromtheapricots.Placetheapricotsinafoodprocessorwithorangejuice,cinnamon,andcloves.Processuntilsmooth.Ifit’stoowatery,addmoredriedapricotsandprocessagainuntilyouhaveathickpudding.Spoon themixture into individual serving dishes and sprinkle flowers on top.Placeinthefridgetosetfor2to4hoursorovernight.ServewithageneroushelpingofVanillaCrème.Contributor’snote:This is a lovely summer treat, and it’s very light—soyoucaneatlotsofit!
PapayaBananaPuddingBYNOMISHANNON
ADVANCEDPREP:NoneIMMEDIATEPREP:5minSERVES1SPECIALEQUIPMENTBlenderINGREDIENTS
1cuppapayachunks(approximately½Hawaiianpapaya,peeledandseeded)1banana1to2teaspoonsrawtahini
DIRECTIONS
Blendalltheingredientsuntilsmooth.Serveimmediately.Contributor’snote:Thisisoneofmyfavoritebreakfastsandalsomakesagreatsnackordessert.It’swonderfultoppedwithberries.
PecanPuddingBYJALISSALETENDRE
ADVANCEDPREP:8to12hoursforsoaking(AlmondMilk12hours)IMMEDIATEPREP:15min(AlmondMilk15min)SERVES5SPECIALEQUIPMENTBlenderINGREDIENTS
1cuppecans,soakedanddrained½cupBrazilnuts,soakedanddrained1cupgrateddriedcoconut,soakedanddrained1orange,peeled2teaspoonsvanillaextract1¼cupsAlmondMilk¼cuphoneypinchseasalt2bananas,peeledandslicedgroundcinnamon,forgarnish
DIRECTIONS
Blend the pecans, Brazil nuts, coconut, orange, vanilla extract, almond milk,honey,andseasalttoacreamyconsistency.Coverthebottomof5servingcupswithslicedbananas.Spoonthepuddingoverthebananas.Garnishwithcinnamon,andchillbeforeserving.
PurpleBrosiaBYJEREMYSAFRON
ADVANCED PREP: 12 hours for soaking IMMEDIATE PREP: 10minSERVES 2 to 4SPECIAL EQUIPMENT
BlenderINGREDIENTS
1cupwalnuts,soaked1cupdates,soaked(reservewater)½cupblackraspberries½cupdatesoakwater
DIRECTIONS
Blendalltheingredientstogetheruntilsmooth.
RaspberryandPhysalisDreamBYSHAZZIE
ADVANCED PREP: 4hours for soaking IMMEDIATE PREP: 10minSERVES 4SPECIALEQUIPMENT Coffeemill,handblenderINGREDIENTS
20Brazilnuts,soakedatleast4hours¼avocado3Medjooldates,pitted1-inchpiecevanillapod30physalis(capegooseberries)
60raspberries
DIRECTIONS
Inacoffeemill,blend15Brazilnutswith theavocado,datesandvanillapod.Addalittlewaterifneeded;itshouldresembleaverythickcream.Setaside.Removethepaperfrom26ofthephysalis.Usingahandblender,blendwiththe5remainingBrazilnutsand20oftheraspberries.Placeequalamountsofthefruitmixtureinthebottomsof4servingglasses.Add equal amounts of the cream to each glass. Divide the whole raspberrymixture among the glasses. Top each with 1 physalis with the paper wingsspreadout.Contributor’s note: The pungent,musky flavor of physalismakes this a verysexypudding.
SemolinaPuddingwithFiggyJamBYSHAZZIE
ADVANCED PREP: 12 to24hours for soaking IMMEDIATE PREP: 10minSERVES 2SPECIAL EQUIPMENT
Handblender,blenderINGREDIENTS
4driedfigs,soaked12to24hoursorfreshfigs,peeled1heapingtablespoonraisins,soaked12to24hours2bananas,peeled1sweetapple,peeledandcored1stalkcelery,finelychopped
DIRECTIONS
Usingahandblender,blendthefigsandraisinstoajam,andsetaside.Combinethebananas,apple,celery,and1cupwaterintheblenderandprocessuntilsmooth.Thisisyoursemolina.
Pourthesemolinaintoabowl,andpourthejaminthemiddle.Swirlthejamsoitlooksbeautiful.
ToffeeandRaspberryFoolBYSHAZZIE
ADVANCED PREP: 36hours for soaking IMMEDIATE PREP: 15minSERVES 4SPECIAL EQUIPMENT Handblender,blenderINGREDIENTS
2cupssunflowerseeds,soakedfor24hours(rinsedperiodically)20driedapricots,soakedfor36hours(rinsedperiodically)15raspberries1-inchpiecevanillabean12freshdates,skinsandpitsremoved,ordrieddates,soakedfor24hours
DIRECTIONS
Usingahandblender,blenddrainedsunflowerseeds,10drainedapricotsand11raspberriestoasmoothcream.Setasideandrinsetheblender.Scrape the seeds out of the vanilla bean into a bowl and add the remainingapricotsand10ofthedates.Blendtoasmoothcream.Spoon a layer of the datemixture into 4 stemmedglasses.Add a layer of theraspberrymixtureontopofthis,andrepeatuntilyouhaveabout6layersintheglassesandallthemixtureisusedup.Topeachglassofpuddingwith a raspberry in the center.Cut the remaining2dates into thinstripsandplace themaround theraspberry inasunraypattern.Serveasitisorchilledonahotday.
RawFoodGlossary
AFAacidophilusOneofmore than400differentkindsofbacteria that live inour gastrointestinal tract. Acidophilus supplements can reintroduce thesebeneficialbacteriaintothesystem.
agar-agar Thickening agent made from seaweed. Also known as Japanesegelatin and kanten. A flavorless, dried seaweed that acts as a setting agent.AvailableinAsianmarkets,healthfoodstores,orwell-stockedgrocerystores.Agar-agar comes inpowder, strandorblock formandcanbe substituted forgelatin,althoughbecauseitisstronger,youcanuseless.Itisfreeze-dried,andthereforenotraw.
agave(cactus)nectarThedistilled juiceof theagavecactus isanatural low-glycemicsweetener,butnotallbrandsareraw.
airingcupboard(chieflyBritish)a linencloset,usuallygentlywarmedbyhotwaterheater.
allspice Also known as Jamaica pepper, allspice is a seasoning made fromallspiceberries,thetinyfruitofthePimientoTree.Youcanpurchasethedriedberries whole and grind them yourself, or simply purchase ground allspice.Used in manyMiddle Eastern dishes, and in sweet as well as savory fare,allspicederivesitsnamebecauseitisreminiscentofsomanyotherspicessuchascinnamon,nutmegandcloves.
almond milk Beverage made from almonds blended with water, and thenstrained.Usedinplaceofdairyasabeverage,soup,orsaucebase.
almondpulpTheresidueleftaftermakingalmondmilk.Canbeusedtomakepâté,“almondcheese,”orusedinotherrecipestoaddbulk.
aloegelGelfromthealoeveraplant;thoughttobesoothingtoinflamedtissues;greatforstomachorintestinalproblems,andforburns.
amaranthleaf(callaloo)Leafygreenvegetablesimilarinflavortospinach.Theleaves,whichhaveaslightlysweetflavorandhighproteincontent,areusedinsaladsandcooking.Amaranthseedsareusedascereal,orgroundintoflourforbread. You can find amaranth at health foods stores, well-stocked grocerystores,andAsianmarkets.
amazushoga Shreddedor slicedginger, pickled in a sweet vinegarmarinade.Mostpeopleencounteramazushoga,whichrangesfrompinktobeigeincolor,asanaccompanimenttosushi.AmazushogaisavailableinAsianmarketsorwell-stockedgrocerystores.
amchoorAlsoknownasmangopowder, amchoor is anEast Indian seasoningmadeofpulverizedsundriedgreenmango.Sometimesusedtotenderizemeat;amchoor adds a tart yet fruity flavor to many dishes, including curries.Amchoor is available in Indian markets, and may also be found under thespellingsamchor,amchuroraamchur.
Aphanizominon flos-aquae (AFA)An ancient strain of bluegreenmicroalgaefoundinKlamathLake,Oregon.
applecidervinegarArawvinegarproducedthroughfermentationofapples.aramé Sea vegetable that looks like slender, black threads. Like most seavegetables,itishighintraceminerals;however,steamingisatraditionalpartofitsprocessing.
arugulaAleafygreenwithadistinctpepperytasteandacommoningredientinItaliancuisine.Alsoknownasrocket,roquette,arugula,andrucola.
Asian cut: thinly cut, sliced on a diagonalAtlantic sea flakes Blend of seavegetableflakesavailablefromEDENbrandSeaVegetables®.Seavegetablesareancientlifeforms,andoneoftherichestsourcesofmineralsandnutrients.
aubergine(French)Eggplant.balsamic vinegar Intensely flavored, slightly sweet vinegar. Made from theunfermented juice of ripe grapes, usually aged for a long time. (not usuallyraw).
biryani Traditional Indian dish, usually rice-based with vegetables, nuts, andlegumesadded.
BataviaAtypeofloose-headedlettuce.bean threads A spaghetti substitute. Also called cellophane noodles, Chinesevermicelli and glass noodles, these translucent threads aremade from greenmung bean starch. Available in Asian markets andmany supermarkets (notraw).
bhajisOnionfritters,popularinIndiancuisine.biscuit(British)Cookie.blackradishSimilar in flavor to theredradish;believed tobehealingfor the
gallbladder.bluegreenalgaeorspirulinaSingle-celledalgaeconsideredtobeasuperfood.Highinprotein(65percentvs.28percentforbeef), inBvitamins,andtraceminerals.
bokchoyAlsoknownasChinesecabbage,bokchoyisacrunchyvegetablewithwhitestalksandgreenleaves.Babybokchoyisalsoavailable.
BraggLiquidAminos®Anon-enzymaticsaltyseasoningthatcontainsnaturalMSG.Quitepopularamongsomebeginnerrawfoodists.
brewer’syeastYeast powder or flakes.Brewer’s yeast is a good source ofBvitamins for raw fooders.Because liveyeast cells havebeendestroyed, it isnotconsideredraw.
BrownorRedMisoMisomadefromfermentedgrains(usuallyriceorbarley)andsoybeans.Fermentedforlongerperiodsthanwhiteoryellowmiso,whichmakesitsaltier.
bulgurCrackedwheat(notraw).candyfloss(British)Cottoncandy.canistel An egg-shaped fruit with a thin, glossy skin. The flesh is pumpkin-colored and somewhat flaky. Canistels are rich in niacin and beta carotene(vitaminA)andafairsourceofvitaminC.Theflavorissimilartoacookedsweetpotatomixedwithheavycream.Ofteneatenrawwithsalt,pepper,andlimeorlemonjuiceorlightlybaked.
cantaloupeAlso known asmuskmelon, the cantaloupe has a sweet refreshingtasteandreddish-orangeflesh.
carobMadefromthesweetpulpinsidethepodsofthetropicalcarobtree.Carobis ground, and most often used as a healthy substitute for chocolate. It isavailablerawortoasted.
cardamom Spice with a distinctive earthy flavor and aroma. Both the smallbrownseedsandthewhitepodscanbeused.
carrotpulpPulp leftover fromjuicingcarrots inChampionorother juicer.Acomponentofcarrotcakeandotherrecipes.
cayenneAtypeofhotpepper.Averyimportantspiceusedinrawfood,asitismedicinal as well as culinary. Also comes in capsule form with rated“hotness.”
Celtic sea salt, Celtic salt Sundried sea salt; a good source of minerals and
friendlybacteria.Someseasaltsareboiled,whichremovesmineralsandtraceelements.Toensurethatitisrawbuyitwholeandgrindityourself.CelticseasaltisfromFrance,thoughotherseasaltsareharvestedinmanyareas.
cheesecloth Fine-meshed 100% cotton cloth, traditionally used to press dairycheese.Rawfoodistsuseitasoneofthechoicesforstrainingnaturalnutandseedcheesesor toseparate juicefrompulpwhenblending.(Note:besure topurchasecheeseclothmeantforculinaryuse—itisalsosoldinhardwarestoresto strain paint, notmade for usewith food.) Cheesecloth is also commonlyusedtocoversproutjars.
cherimoyaAlsoknownascustardapple,cherimoyaisanunevenlyshapedsoftfruit with a light green peel and large pit. The flavor is similar to that ofbanana,pineapple,andpapayacombined.Whenripe, theywillgive toslightpressure. Store at room temperature to ripen, then refrigerate. Serve wellchilled.CherimoyasarerichinvitaminC,niacin,andiron.
chervilAromaticherbofthecarrotfamilyusedinsoupsandsalads.Chinese five-spice A blend of spices usually consisting of anise, cinnamon,cloves,fennel,andpepper.
ChineseleavesTheedibleleavesofaChinesecabbage.chip shop, Fish-and-chip shop (British) Store or restaurant where deep-friedfishand“french”friesaremadefortakeout.
Citrus zester A handy gadget that quickly and easily removes the zest fromcitrusfruit.
coconutbutteroroilThick,waxybutterfromcoconut.compoteDessertmadeofavarietyoffruitsintheirownjuice(notusuallyraw).confiture A candy or preserve usually consisting of fruits and nuts or rootspreservedwithsugar.
coulisAthicksauceofpuréedvegetableorfruit.courgette(French)Zucchini.courgetti“Spaghetti”madefromzucchinisorcourgettes.cruditésRawvegetables,usuallyservedwithadippingsauce.currants, red or black Native to Oregon, these bushes grow tiny, sweet-tartfruits,usedinpies,jams,jellies,andsyrups.
daikonLarge,longwhiteradish.
dehydratorseeExcalibur.detoxProcessinwhichthebodyeliminatestoxinsfromitscells.digestiveenzymesAdigestive aid derived fromplants, usually containing theenzymesneededtodigestprotein,carbohydrates,fats,dairy,andstarches.
dolmadesGrapeleavesstuffedwithrice,meat,andseasonings(Greekdish).dulse A reddish colored seaweed, usually dried. Found in northern latitudes;excellentsourceofminerals.
durian Large fruit fromMalaysia. The semihard shell is brownish green andcoveredwiththickspikes.Theodorofthefruitcanbeoff-putting,butthefleshissweet,thick,andcreamy.
E3Live®Brandnameofediblealgae.Seeaphanizominonflos-aquae.endiveBitterlettuce-likeplantusedinsalads.EnokiExoticmushroomwith long, thinstrandsand tinywhitecaps;canoftenbeboughtdried.
enzymeinhibitorsThechemicalsthatcoatnutsandseedstopreventthemfromgerminatingprematurely.Enzyme inhibitors are toxic in largequantities, butcanbereleasedbysoakingnutsandseeds,thendiscardingthesoakwater.(seeChapter4:SproutingandGreening)EssenebreadSeemannabread.
Excalibur®Brandnameofthemostpopulardehydrator.Usedtomakecrackers,bread, cookies, burgers, and the like without destroying enzymes with highheat. (seeChapter2:EssentialTools)extravirginoliveoilComes from thefirstpressoftheoliveharvest.Lookfor“cold-pressedorganicextravirgin”toensurethatitisprocessedwithoutheat.
falafelAspicymixtureofgroundvegetablesandchickpeasusuallyformedintopattiesorballs.
five-spiceSeeChinesefivespice.foolAdessert,usuallycooked,madeofblendedcreamedfruits.galangal(Thaiginger)Root.galiaAnexotic,hybridmuskmelonfromIsrael;alsogrowninFlorida.garammasalaApungent,aromaticblendofspicesusedinIndiancuisine.gemlettuceAcompactcrunchylettuce,alsoknownasLittleGem,withadenseheartandasingleringofouterleaves.
golden tomatoes Yellow tomatoes. Flavor similar to red tomatoes, they addvisualappealtocertainrecipes.
granulatedkelpDriedpowderedseaweed.greenorspringonionsScallions.guavaSweet,tropicalfruit,alsoknownasguyavaorkuaka.habaneroVeryhot,lantern-shapedchilipepper.Donottoucheyesafteruse.Ifdehydrating,donotinhalewhenyouchecktheoven.
hazelnutsFilberts.Herbamare®Seasoningwithseasaltand20differentorganicherbsproducedbyBioforceLtd,distributedbyRapunzelPureOrganicsinNewYork.
hemp Hemp seeds have a nutty flavor akin to sunflower seeds. They are anexcellentsourceofessentialfattyacidsandproteins.
hizikiTypeofseaweed,usuallydried.jalapeño Smooth, dark green chili pepper. Very hot. Often used in Mexicancuisine.Donottouchyoureyesafteruse.Ifdehydrating,donotinhalewhenyouchecktheoven.
JamaicapepperSeeallspice.jicamaWhite,crunchy,rootvegetableshapedlikeapotato;flavorissomewherebetweenanappleandaturnip.Hardtofindtheorganicvariety.
JulienneCutintofinesticksforfingerfoodorplatedecoration.Kalamataolive (Greek) Purple-black rawolive.There aremany types of rawolives;somevarietiesarecooked.
kale Amember of the cabbage family that comes in many varieties, such asDinosaurkale;highinCalcium;usedinsaladsandforjuicing.
kamutAhigh-proteinwheat.Kamutcanbesproutedandmadeintorawdoughwithexcellentresults.
kanten A pudding-gelatin creation usually thickened with agar-agar seaweedandcommonlypartofmacrobioticcuisine.
kefirFermentedsoftyogurt-likecheesethatcontainsprobiotics.Themilkusedto make it may be pasteurized and therefore not raw. Also used to makecommercialbottledsmoothies.
kibbleTogrindfoodintosmall,rice-sizedpieces.
kimchi, kimchee Traditional Korean dish of fermented cabbage; the bacteriathatdevelopareverygoodfortheintestinaltract.
kofta ballsMeat balls popular in East Indian cuisine. Traditionally served insoup.
kumquatOvalorange-likefruitabout1inchlong.ladies’fingers(English)Okra.lamb’squarterAwildediblegreen.lecithinAfattysubstancemadefromeggyolksandlegumes,lecithinbelongstothefamilyofphospholipids,whichareamongtheprimarybuildingblocksofallcellularmembranes.Lecithinimpartsamoistandcreamytexture.
lychee, lichi, litchi Asian-Hawaiian fruit with a hard thin shell, sweet whiteflesh,andlargepit.
PeruvianmacarootAvegetableroot,ortuber,distantlyrelatedtotheMexicanWild Yam. Maca grows naturally only in the Andean mountains of Peru.Containssignificantamountsofaminoacids,complexcarbohydrates,vitaminsB1, B2, B12, C, and E, and minerals, including calcium, iron, magnesium,phosphorus,andzinc.
macrobiotic A diet that consists largely of whole grains, vegetables, andseaweeds.Anapproachtohealththatviewstheselfasaproductofthefoodswechoosetoeat,andtheenvironmentinwhichwelive.
mandolin Vegetable slicer. (See Chapter 2: Essential Tools) mangostine Atangerine-like fruit, with dark brown hard skin cultivated in Asia, flavor issweetandtart.
ManitokwildricePartof the traditionalChippewa Indiandiet. Indigenous toMinnesotaandpartsofCanada.Itistypicallyparchedduringprocessingandisnotraw.
manna bread Breadmade from sprouted grains and sometimes includes rawfruitsandnuts.Mannabreadisbakedat240°Fandisthereforenotraw.
marrow,vegetablemarrow(British)Largezucchini-likesquash.MedjoolLarge,sweetdate.Thedatepalm(PhoenixDactylifera)isknownasthetree of life and is a holy symbol toMuslims.Originally fromMorocco, theMedjooldatewasreservedforroyalguestsandotherdignitaries.
melon baller A kitchen tool useful for scooping soft fruit into little balls forgarnish.
mesclunSaladmixturecomprisedofseveraltypesofbabygreens.mesquite,mesquite flour,mesquitepowderRaw sweetenermade frombeanandpodofmesquitetree;hasamolasses-likeflavor.
MeyerlemonAsmoothskinnedlemonwithaverymild,slightlysweet lemonflavor;somewherebetweenalemonandamandarin.
milk bag A fine mesh bag, usually with drawstring and about a gallon involume,usedforfilteringjuicesandnutmilks.
misoAfermentedpastemadeinJapan,usuallymadefromsoybeansandagrain,aged anywhere from several months to several years; has a salty taste.Althoughitisnotraw,misoisanexcellentsourceofliveenzymesandfriendlybacteria. The grain used determines the color; darker misos have beenfermentedlongerandarethereforesaltier.
muesliRecipeoriginallymadewithdried and fresh fruitsmixedwith juiceormilkandrolledoats,usuallysoakedforafewhours.Swiss.
mungbeansproutsTypeofbean sprouts, oftenused inChinese cuisine. It iseasytogrowyourownbysproutingmungbeansforafewdays.
Nama®ShoyuAbrandofrawsoysaucethatcontainswheat.neatballsAnamesometimesusedforvariousmeatballsubstitutes.noriGreenorpurple-greensquareseaweedsheetsused towrapsushi.Mayberawor toasted. (Theword“toasted”maybewritten in Japanese.)Useful forwrapsinsteadofbread.
nut butter Raw butters such as almond butter or cashew butter, can bepurchased or made at home with a heavy-duty blender, juicer or in smallquantitiesinanelectriccoffeegrinder.
nutritionalyeastflakesSeebrewer’syeast.oatgroatsWholeoatgrainthathasbeenhulled.pricklypearFruitofseveralvarietiesofcactus.Alsocalledcactuspear.mullacaAnherbfoundinthetropics.Itbearssmall,cream-coloredflowersandproducestiny,lightyellowish-orangefruitsometimescalledcapegooseberry.
persimmon, fuyu persimmon, hachiya persimmon Orange fruit with smallbrownseeds.Thefuyuvarietyisshapedlikeatomatoandcanbeeatenassoonasit isripe.Thehachiyapersimmonlookslikeanacorn;waituntil it isverysofttoeat,oritmaytastebitterfromthetannins.
piel de sapo Spanish melon with a mottled rind and sweet, yellow flesh; afavoriteinLatinAmerica.
pignoli,pignoliaSeepinenut.pinenutSmallwhitenutextractedfrompinecones.ImportedmostlyfromChinaand Portugal, although some grow in the western USA. Suitable for cakefrostingandcreamysauces.
PizzaSeasoningBlend®Abrand-nameherb and spicemixture fromFrontierNaturalProductsthatincludesdehydratedonion,bellpepper,fennel,oregano,dehydrated garlic, basil, chili peppers, parsley, thyme, marjoram and celeryflakes.
portobelloLargeflatmushroomusefulasindividualservingcontainerforpâtésandnutmeats.Criminimushroomsarebabyportobellos.Theyaresmallerandbrownandaresoldinsupermarkets.Alongwiththewhitebuttonmushrooms,Criminisandportobelloshavemoreflavor.
probioticSupplementthatprovides“friendlybacteria”fortheintestinaltract.psyllium seed, psyllium husk powder Raw thickening agent; high in fiber.Both psyllium seed and psyllium husk can be ground to powder. Look fororganicbrands;thenon-organic,oftenfromIndia,maybeheavilylacedwithpesticides.
quinoa Pronounced kéen-wa, quinoa is an ancient grain-like seed that hasrecentlybeen“rediscovered.”Quinoahasa light,delicate flavor,and isveryhighinproteinandiron.
radicchioAtypeofredchicorywithvariegatedleaves;usedinsalads.ragoûtAthickstewofmeatand/orvegetables.raitaAnEastIndiancondimentusuallymadewithyogurtandcucumber.rambutanAnoval-shaped fruit similar to the lychee.Rambutanusuallyhasabrightred/orangeskinwhenripe(dependingonthevariety).
Rapadura® Unrefined sugar made from the natural juice of sugar cane. SeeSweetenerssidebar.
rejuvelac,rejuvilacA2-to3-dayfermentationofcrackedsproutedwheatorryeberries,whichisenzymaticallyactive.Highinfriendlybacteriaandconsideredadigestiveaid.
rocketAnyofseveralplantsofthemustardfamily,suchasarugula.
RomaTomatovarietywithameatyflavor,oftenusedforsauces.saffron,saffronthreadsAdeeporangedriedherborpowderderivedfromthecrocusplantandusedtocolorandflavorfoods.
spiralizer,spiralslicerKitchentoolthatcutsvegetablesintopaper-thinslicesorspaghetti-likestrands.AlsocalledaSaladacco.
samosaAnIndianturnoverusuallyfilledwithmeatandvegetablesandfried.sapodilla A rough-skinned, brownish fruit with yellowish, translucent, sweetflesh.
satay Indonesian dish of marinated meat, poultry, or vegetables cooked andservedonaskewer,usuallywithpeanutsauce.
S-bladeThebladeofafoodprocessordesignedtoprocesshardproductssuchasnutsorcarrots,aswellassoftfoods.
sealettuceAtypeofseavegetablethatishighinminerals.serranopepperAsmall,veryhotchilipepper.sharlynmelonMelonwithorange-whitefleshanddelicateflavorofhoneydew.ShoyuSeeNama®Shoyu.shredding blade The non S-shaped blade of a food processor. Most foodprocessors come with several blades that are used for different types ofshreddingandgratingprocesses.
soakwaterThewaterremainingaftersoakingnuts,grains,seeds,orfruit. Ifarecipecallsfor“soakwater”itisofteninreferencetothewaterusedtosoakraisins,orotherdriedfruit.Oneshouldnotconsumethesoakwaterfromnutsandseeds;throwthisoutbecauseoftheenzymeinhibitorsandtannins.
Spectrabiotics, Spectrabiotic® Cell Tech’s brand-name friendly bacteriaprobioticsupportformula.
Spike®Brand-nameblendofvegetablesandsaltsoldinhealthfoodstores.springonions(English)Greenonions;scallions.sprouting bag A linen, nylon or canvas bag with a drawstring. May beinterchangeable with a milk bag, if the fabric is fine enough. Designed forcontainingandrinsingsproutingnutsorseeds.
starfruit,carambolaAsweet-sourexoticfruitwithastar-shapedcross-section,useful fordecorations steviaA rawnatural sweetener 10 times sweeter thansugar.SeeSweetenerssidebar.
Stoned(English)Pitted.Sucanat®Brand name for an organic enzymatic dehydrated sugar cane juice.SeeSweetenerssidebar.
superfoodAnytypeoffoodorfood-basedsupplementthoughttobeextremelynutritious or provide complete nutrition (e.g. spirulina, bee pollen, chlorella,wheatgrassjuice).
tabouli,taboulehAtraditionalMiddleEasterndishmadewithcrackedwheat.tahiniSesameseedbutter.Becauseitisusuallyroasted,shopforrawtahini.tamariRawfermentedsoy;providessaltyseasoning.tamarind Fruit with an acidic pulp used to make a paste popular in Indiancuisine;ifunavailable,substitutelemonjuice.
tandoori,tandoriIndianmethodofcookingusingaclay-fireoven.Teflex®Brand-nameforthedrip-prooflinersheetsusedwithadehydrator.Alsosoldbytheroll.
ThaicoconutYoungcoconutencasedinwhitefibrousoutershellinwhichmeatissoftandtender;alsocontainsyoungcoconutwater.
toffee (English) Traditionallymade by first blending sweet cream butter withsugarandboilingtocreatearich,chewy,aromaticmixture.
tomatillo Small, round, pale green or yellow fruit, similar in appearance to atomato,usedinMexicancuisine.
turmericrootAnIndianseasoningofthegingerfamily;givescurrypowderitstraditionalyellowcolor.Thoughttobeananti-inflammatory.
tutti-frutti(Italian)“Allfruits.”Adeliciousicecreamcontainingmanycandiedfruits.
udonWheatnoodleusedinAsiancuisine.UMEvinegarVinegarmadefromumeboshiplums(driedJapanesesaltplums);hasasalty,sourtaste.
wakamé,wakamiSeavegetable,verymucilaginousafterit’ssoaked.Xoçai™Apatentedrawhealthychocolatewithhighantioxidants(formoreinfo,seePeggyKenney’sbiographyatendofbook).
Yamaki Organic Soy Sauce® Brand-name organic soy sauce containingsoybeans, whole wheat, minerals, and sea salt; twice fermented, aged 48
months.Unpasteurized,with17percentlesssaltthanregularsoysauce.yerbamaté,matéAtea-likebeverage,popularinSouthAmerica.Itisgreenishin color, contains caffeine and tannin, and is less astringent than tea. AlsocalledParaguayorBraziliantea.
za’atar A Middle Eastern spice blend of thyme, sesame, salt, sumac, andmarjoram.
zest The colored part of the rind of citrus fruit (oranges, lemons, limes,grapefruit).Extractedwithspecialtoolorwiththefinesideofagrater.
SuggestedReading
The followingbookswill provide thenew raw foodenthusiastwith additionalresources. The listing starts with books by our contributing chefs and then isarranged by subjectmatter. Please note that some of these titles are availableonlyfromtheauthor.
CONTRIBUTORS’BOOKS
Adi,Michal.PleasurePalate:YourFavoriteInternationalCulinaryDelightsintheRaw.Forthcoming.
Amsden, Matt. RAWvolution: Gourmet Living Cuisine. New York:HarperCollins,2006.
StephenArlinArlin, Stephen (Editor), andWolfe, David (Editor); Seaney, Ken (Illustrator);Mordecai, Dafna (Illustrator); McCabe, John (Editor), Arlin, Jolie (Editor).TheSunfoodDietSuccessSystem:36LessonsinHealthTransformation.SanDiego,CA:MaulBrothersPublishing,Revisededition,2000.
Arlin,Stephen;Dini,Fouad;Wolfe,David;Dini,RC;Seaney,KenandWolfe,Marc.Nature’sFirstLaw:TheRawFoodDiet.SanDiego,CA:MaulBrothersPublishing;2ndedition,1997.
Arlin, Stephen; Wolfe, David (Editor). Raw Power! Building Strength andMuscle Naturally. San Diego, CA: Maul Brothers Publishing, 2nd edition,2000.Largeprintavailable.
Baker,ElizabethBaker, Elizabeth.Does the Bible Teach Nutrition? Mukilteo, WA: WinePressPublishing,1997.
Baker,Elizabeth.TheUn-DietBook:TheAll-NaturalLifestyle forWeightLossand Eating, Good Health and Exercise. San Diego, CA: ProMotionPublishing,1992.
Baker, Elizabeth. Unmedical Miracle—Oxygen. Drelwood Communications,1991.
Baker,Elizabeth.UnsuspectedKillers:MercuryandMold.Forthcoming.Baker,Elizabeth:TheGourmetUncookBook:TheEleganceofRawFoods.SanDiego,CA:ProMotionPublishing,1996.
Baker,Elizabeth;Baker,Elton.TheUncookBook:RawFoodAdventures to aNewHealthHigh.DrelwoodCommunications,1980.
Baker, Elizabeth; Baker, Elton.Unmedical Book. San Diego, CA: ProMotionPublishing,1987.
TheBoutenkoFamilyBoutenko,SergeiandBoutenko,Valya.EatingWithoutHeating.Ashland,OR:RawFamilyPublishing,2002.Boutenko,Victoria.12StepstoRawFoods:HowtoOvercomeYourAddictiontoCookedFoods.Ashland,OR:RawFamilyPublishing,2001.
Boutenko, Victoria; Boutenko, Igor; Boutenko, Sergei and Boutenko, Valya.Raw Family: A True Story of Awakening. Ashland, OR: Raw FamilyPublishing,2000.
Brotman, Juliano: The UnCook Book: New Vegetarian Food for Life. NewYork:ReganBooks,1999.
Calabro,RoseLee:Living in theRaw:Recipes foraHealthyLifestyle.SantaCruz,CA:RosePublishing,1998,2003.
Clingo,Karie:TheSpinofLifeJournal:AKid’sLifeJournal.Webpublication,columnistasthe“LaughingMother.”
GabrielCousensCousens,Gabriel.ConsciousEating.Berkeley,CA:NorthAtlanticBooks,2000.Cousens, Gabriel; Parker, Karen, et al. Rainbow Green Live Food Cuisine.Berkeley,CA:NorthAtlanticBooks,2003.
Fielder, John:The FarmRecipe Book. Queensland, Australia: Clohesy RiverHealthFarm,1990.
Graff,JackieandGideon13themedrecipebooks,eachwith12to15recipes:Caribbean,Valentine,Brunch,Thanksgiving,CountryBarbeque,Holiday,Indian,Italian,TexMex,MiddleEastern,Oriental,Passover,Pizza.Raw food recipe book featuring delicious creations served at theSproutCafé.Available in mid 2003 through the Shinui Learning Center Web site:http://www.livefoodsunchild.com/jackie.htm
DavidKleinKlein,David;Fry,T.C;Shelton,Dr.HerbertM.SelfHealingPower!How toTapintoTheGreatPowerWithinYou.#1140.
Klein,David;Fry,T.C;Shelton,Dr.HerbertM.YourNaturalDiet:AliveRawFoods,3rd.EditionbyT.C.FryandDavidKlein.
KarenKnowlerKnowler, Karen and Miller, Susie. Feel-Good Food. London, UK: TrafalgarSquarePublishing,2000.
Knowler,Karen.DiaryofaRawPregnancy.London,UK:TheFreshNetwork,2003.
Knowler,Karen.Pure& Simple:RawFoodPrep&MenuPlanning.London,UK:TheFreshNetwork,2003.
ViktorasKulvinskasKulvinskas,Viktoras(Editor),White,Jean(Illustrator).LifeintheTwenty-FirstCentury.MountIda,AR:Twenty-FirstCenturyPublications,1981Kulvinskas,Viktoras.Love Your Body.Mount Ida, AR: Twenty-First CenturyPublications,1972.
Kulvinskas,Viktoras.NewAgeDirectoryHolisticHealthGuide.MountIda,AR:Twenty-FirstCenturyPublications,1981(revisedandupdated).
Kulvinskas, Viktoras. Sprouts for the Love of Everybody. Mount Ida, AR:Twenty-FirstCenturyPublications,1988.
Kulvinskas,Viktoras.SurvivalintheTwenty-FirstCentury.Millenniumlimitededition.MountIda,AR:Twenty-FirstCenturyPublications,2002
Kulvinskas,Viktoras.TheLover’sDiet.Mount Ida,AR:Twenty-FirstCenturyPublications,2002.
Kulvinskas,Viktoras.YouthingWithEnzymeSystems.Mount Ida,AR:Twenty-FirstCenturyPublications,1975.
JalissaLetendreFrenchversion:LesDélicesdeL’alimentationVivante.Montreal,Quebec:2003.Englishversion:DelightsofLiveFood.
ElainaLoveLove, Elaina.Elaina’s Pure Joy Kitchen Recipe Binder: 115 Healthy, SimpleRecipesTheWholeFamilyWillEnjoy.
Love,Elaina.Elaina’sPureJoyKitchen.Love, Elaina. Recipe Booklets: Winter Warming Foods, Easy Thai Foods,HealthyHeart-WarmingFoods,SoutheastAsianFeast,MexicanFeast.
RhondaMalkmusMalkmus,RhondaJ.,etal.Recipes forLife:FromGod’sGarden.Shelby,NC:HallelujahAcresPublishing.1998.
Malkmus, Rhonda J.,Salad Dressings for Life. Shelby, NC: Hallelujah AcresPublishing,2002.
ElysaMarkowitzMarkowitz,ElysaandBrainen,Howard.BabyDance:AComprehensiveGuideto Prenatal and Postpartum Exercise. Englewood Cliffs, NJ: Prentice Hall,1980.
Markowitz,Elysa.LivingWithGreen Power: AGourmet Collection of LivingFoodRecipes.Burnaby,BC,Canada:AliveBooks,1998.
Markowitz, Elysa. Warming Up to Living Foods. Summertown, TN: BookPublishingCompany,1998.
PaulNisonNison, Paul. The Raw Life: Becoming Natural in an Unnatural World. NewYork:343PublishingCo.,2001.
Nison,Paul.RawKnowledge:EnhancethePowersoftheMind,BodyandSoul.NewYork:343PublishingCompany,2002.
KarenParkerCousens, Gabriel; Parker, Karen, et al. Rainbow Green Live Food Cuisine.Berkeley,CA:NorthAtlanticBooks,2003.
Romano,Rita.DiningintheRaw.NewYork:KensingtonBooks,1992,2003.
Rhio.HookedonRaw.NewYork:BesoEntertainment,2000.
JeremySafronSafron,Jeremy.DiningfromanEmptyBowl:AFastingHandbook.Safron,Jeremy.RawTruth:ArtofPreparingLivingFoods.Forthcoming.Sarno,Chad.TheRawChef;AJourneyThroughtheSenses.Forthcoming.
NomiShannonShannon,Nomi.SimplyRaw.Forthcoming.Shannon, Nomi. A booklet: The Little Book of Raw Soups. Burnaby, BC,Canada:AliveBooks;1999.
Shannon, Nomi. A booklet: Raw But Not Naked: A Little Book Of SaladDressing.2000.
Shannon,NomiandDuruz,Cheryl.RawFoodCelebrations.SummertownTN,BookPublishingCo.DueSept2008
Shannon, Nomi. The Raw Gourmet. Summertown TN, Book Publishing Co,1999
Shazzie.DetoxYourWorld.
Sheridan, Dr. Jameth, N.D.Uncooking with Jameth and Kim. HealthForcePublishing,1991&2003(updated).
Soria, Cherie. Angel Foods: Healthy Recipes for Heavenly Bodies. SantaBarbara,CA:HeartstarProductions1997.
Talifero,JinjeeandTalifero,Storm.TheGardenDiet.TheDefinitiveGuidetoTheRaw-VeganDiet.Ebook:http://www.thegardendiet.com.
DavidWolfeArlin, Stephen (Editor), andWolfe, David (Editor); Seaney, Ken (Illustrator);Mordecai, Dafna (Illustrator); McCabe, John (Editor), Arlin, Jolie (Editor).TheSunfoodDietSuccessSystem:36LessonsinHealthTransformation.SanDiego,CA:MaulBrothersPublishing;Revisededition,2000.
Arlin,Stephen;Dini,Fouad;Wolfe,David;Dini,RC;Seaney,KenandWolfe,Marc.Nature’sFirstLaw:TheRawFoodDiet.SanDiego,CA:MaulBrothersPublishing;2ndedition,1997.
Arlin, Stephen;Wolfe,David, Ed.RawPower! Building Strength andMuscleNaturally.SanDiego,CA:MaulBrothersPublishing;2ndedition,2000.Largeprintavailable.
Wolfe,David.Eating for Beauty: ForWomen&Men. San Diego, CA:MaulBrothersPublishing,2002.
Wright,Abeba.AbsolutelyAbeba’sKrazyKrackers.AbebaWrightPublishing,2003.
CLASSICSOFRAWFOOD
McDermott,Stella.MetaphysicsofRawFoods.KessingerPublishingCompany,1997.
Wigmore,AnnandKimball,Betsy(Editor).AnnWigmore’sRecipesforLongerLife.NewYork:AveryPenguinPutnam,1982.
Wigmore,Ann.TheWheatgrassBook.NewYork:AveryPenguinPutnam,1985.Wigmore, Ann and Pattinson, Lee (Contributor). The Blending Book:MaximizingNature’sNutrients:HowtoBlendFruitsandVegetablesforBetterHealth.NewYork:AveryPenguinPutnam,1997
Wigmore,Ann.TheHippocratesDiet andHealthProgram.NewYork:AveryPenguinPutnam,1984.
Wigmore,Ann.TheSproutingBook.NewYork:AveryPenguinPutnam,1986.
ENZYMES
Howell,Dr.Edward.EnzymeNutrition:TheFoodEnzymeConcept.Wayne,NJ:AveryPublishingGroup,Inc.,1985.
Santillo, Humbart, M.H., N.D. Food Enzymes: The Missing Link to RadiantHealth.Prescott,AZ:HohmPress,1993.
CLEANSINGANDFASTING
Anderson,Dr.Richard,N.D.;N.M.D.CleanseandPurifyThyself:TheClean-Me-OutProgram.1988.
Cott,Alan,M.D.Fasting:TheUltimateDiet.NewYork:BantamBooks,1975.Walker,Dr.NormanW.;O’Sullivan,Woodside.ColonHealth:Key toVibrantLife.Prescott,AZ:NorwalkPress,1979.
HEALING&HEALTH
BurtonGoldbergGroup,The.AlternativeMedicine—TheDefinitiveGuide.Fife,WA:FutureMedicinePublishing,Inc.,1994.
Carper,Jean.Food—YourMiracleMedicine.NewYork:HarperTorch;Reissueedition,1998.
Carper,Jean.TheFoodPharmacy:DramaticNewEvidenceThatFoodIsYourBestMedicine.NewYork:BantamBooks,1988.
Chopra,Deepak,M.D.PerfectHealth: TheCompleteBody-MindGuide. NewYork:HarmonyBooks,1991.
Clark, Hulda Regehr, PhD, N.D. The Cure for All Cancers? With 100 CaseHistories.SanDiego,CA:ProMotionPublishing,1993.
Diamond, Harvey. Fit for Life, Not Fat for Life. Health Communications.Forthcoming.
Douglas,WilliamCampbell,M.D.IntotheLight—Tomorrow’sMedicineToday:TheExcitingStoryoftheLife-SavingTherapyoftheAge.Dunwoody,GA:2ndOpinionPublishing,1995.
Hoffman,DebbieL.TheRawFoodProgram:Why,When,How,LengthofTimeof The Blood Cleansing Regime. Professional Press Publishing Company,Karas, Jim and Griesse, Carolyn. The Raw Foods Diet: The Vital Gift ofEnzymes.NewCenturyPublishers,1981.
Kelder, Peter. Ancient Secret of the “Fountain of Youth.” Gig Harbor, WA.HarborPress,1985.
Murray, Michael, ND & Pizzorno, Joseph, ND. Encyclopedia of NaturalMedicine.Rocklin,CA:PrimeHealth,1998.
Nolfi, KristineK.Raw Food Treatment of Cancer and otherDisease. CancerBookHouse,1980.
Rubin,JordanS.,N.M.D.,C.N.C.Patient,HealThyself—ARemarkableHealthProgramCombiningAncientWisdomwithGroundbreakingClinicalResearch.Topanga,CA:FreedomPress,2003.
Vonderplanitz,Aajonus.The Recipe for LivingWithoutDisease. LosAngeles:CarnelianBayCastlePress,2002.
Vonderplanitz,Aajonus.WeWant to Live. Los Angeles: Carnelian Bay CastlePress,1997.
Wade, Carlson. The New Enzyme-Catalyst Diet: Amazing Way to QuickPermanentWeightLoss.NewYork:PrenticeHallTrade,1976.
Walker,Dr.NormanW.PureandSimpleNaturalWeightControl.Prescott,AZ:NorwalkPress,1981.
Walker, Dr. Norman W. Water Can Undermine Your Health. Prescott, AZ:NorwalkPress,1996.
Walker, Dr. Norman W. Become Younger. Prescott, AZ: Norwalk Press; 2ndedition,1995.
JUICING
Calbom,Cherie,M.S.etal.JuicingforLife.NewYork:AveryPenguinPutnam,1992.
Calbom,Cherie,M.S.TheJuiceLady’sGuidetoJuicingforHealth:UnleashingtheHealingPowerofWholeFruitsandVegetables.NewYork:Avery,1999.
Calbom, Cherie, M.S. The Juice Lady’s Juicing for High-Level Wellness andVibrantGoodLooks.NewYork:ThreeRiversPress,1999.
Charmine, Susan E. The Complete Raw Juice Therapy. Wellingborough,Northhamptonshire,UK:ThorsonsPublishers,1982.
Kordich, JayWilliam.The Juiceman’s Power of Juicing. NewYork:Morrow,1992.
Kordich,Jay;Murray,MichaelT.CompleteBookofJuicing.PrimaPublishing,1997.
LaLanne,ElainewithRichardBenyo.TotalJuicing.NewYork:Plume,1992.Lee,William H. The Book of Raw Fruit, Vegetable Juices and Drinks. NewYork:McGraw-HillTrade,1991.
Meyerowitz, Steve et al. Juice Fasting and Detoxification: Use the HealingPower of Fresh Juice to Feel Young and Look Great: The Fastest Way toRestoreYourHealth.GreatBarrington,MA:SproutmanPublications,1966.
Meyerowitz,Steveetal.Wheatgrass Nature’s FinestMedicine: TheCompleteGuide to Using Grass Foods & Juices to Revitalize Your Health. GreatBarrington,MA:SproutmanPublications,1999.
Meyerowitz, Steve. Power Juices Super Drinks. New York: KensingtonPublishingCorporation,2000.
Tobe,JohnH.TheMiraclesOfLiveJuicesAndRawFoods.St.Catharines,Ont.,Canada:ProvokerPress,1977.
Vale,Jason.TheJuiceMaster’sUltimateFastFood:DiscoverthePowerofRawJuice.NewYork:HarperCollinsPublishers,2003.
Walker, Norman. W., D.Sci. Raw Vegetable Juices. New York: PyramidCommunications,1971.
KIDS
Halfmoon,Hygeia.PrimalMotheringinaModernWorld.SanDiego,CA:MaulBrothersPublishing;2ndedition,1998.
Hilmar-Jezek,Kytka.ReikiforChildren:UsingHealingTouchandRawFoodsto Tap into the Power of theUniverse. Bloomington, IN: 1stBooks Library,2003.
Stoycoff,CherylL.andSananda,Solomae.RawKids:TransitioningChildrentoaRawFoodDiet.Stockton,CA:LivingSpiritPress,2000.
RECIPES
Anderson,Henry.HelpingHand: 8-DayDiet Programs for PeopleWhoCareAboutWellness.Tucson,AZ:PubliusPress,1986.
Brooks,ClaraW.(Editor).WhyPeopleEatintheRaw:AGuidetoRawFood.WomancarePublications,1991.
Brown,Sarah.RawFood(SarahBrown’sHealthyEatingCookbooks).London:PenguinBooksLtd.,1986.
Buckley,Peter.EatItRaw.NewYork:DoddMead,1978.Estes.E.L.RawFoodMenus&RecipeBook.HealthResearch.1992.Ewald,EllenBuchman.RecipesforaSmallPlanet.NewYork,NY:Ballantine,1973.BallantineBooks;reissueedition,1985.
Ferrara, SuzanneAlexander etal.The RawFood Primer. Tulsa,OK:CouncilOakBooks,2003.
Harrelson,WoodyandUnderkoffler,RenéeLoux.LivingCuisine:TheArtandSpiritofRawFood.NewYork:AveryPenguinPutnam,2003.
Hutchins, Imar.Delights of theGarden: VegetarianCuisine PreparedWithoutHeat.DelightsoftheGardenRestaurantsMainStreetBooks,1996.
Klein,RoxanneandTrotter,Charlie.Raw.Berkeley,CA.Lappé,FrancesMoore.Diet foraSmallPlanet:How toEnjoyaRichProteinHarvestbyGettingofftheTopoftheFoodChain.NewYork,NY:Ballantine,1969.
Lau,Mary Louise. The DeliciousWorld of Raw Foods: A Culinary Guide toPreparingAppetizers, Soups, Salads,Vegetables,MainDishes, andDessertswithLittleorNoCooking.NewYork:Scribner,1977.
Mavilya,Marya.NaturalFoodCookery.DoverPublications,1997.Meyerowitz,Steve.Sproutman’s KitchenGardenCookbook. Great Barrington,MA:SproutmanPublications,1994.
Patenaude, Frederic. Sunfood Cuisine: A Practical Guide to Raw VegetarianCuisine.SanDiego,CA:MaulBrothersPublishing,2002.
Reekie,Jennie.EverythingRaw:TheNo-CookingCookbook.NewYork:VikingPress,1977.
Rosenast, Eleanor S. Soup Alive! Santa Barbara, CA: Woodbridge PressPublishing,1993.
Thornton, Millie I. Raw Food Ideas: For Your Creative Dishes. ThorntonAssociates,1997.
Voltz,Jeanne.TheLosAngelesTimesNaturalFoodsCookbook.NewYork:New
AmericanLibrary,1980.Walker, N. W. The Vegetarian Guide to Diet and Salad. LongmanTrade/CarolineHouse;Revisededition,1995.
Wigmore, Ann. Ann Wigmore’s Recipes for Longer Life. Wayne, NJ: AveryPublishingGroup,Inc.,1978.
SPROUTING
Cairney,Edward;Bellamy,David.TheSproutersHandbook.Argyll,UK:ArgyllPublishing,1997.
Wigmore,Ann.TheSproutingBook:HowtoGrowandUseSproutstoMaximizeYourHealthandVitality.Wayne,NJ:AveryPublishingGroup,1986.
SUPPLIES
Zipern,ElizabethandWilliams,Dar,withhelpfromHeatherHorkandfriends.TheTofuTollbooth:AGuidetoNaturalStoresandEatingSpots(WithLotsofotherCoolStopsAlongtheWay).Woodstock,NY:CeresPressincollaborationwithAdworkPress.2ndedition,1998.
MeetOurChefs
MICHALADI
Michalhadbeenawareofrawfoodsformanyyearsbutdidnottakethestepstobecome a 100-percent Lifefoodarian until October 2001. Her diet, Michalthought,wasgreat.Shewasveganandeatingalotofsalads,wholegrainsandsteamedvegetablesanddrinkingplentyoffreshpressedjuices.Hersugar/starchhabit,however,wasstartingtogetthebestofher.Michalwouldfeeltiredaftereatingalmost all of the time, sometimes to thepointofpassingout!She soondiscoveredshewasexhibitingallthesymptomsofcandida.Michalknewshehadtoimproveherdietandthat,untilshedid,shewouldnot
feel good regardless of howmuch yoga shewas practicing.Michal had gonethroughperiodsoffastingandeating80-to90-percentrawfood.Shelongedforthesameclarityofmindand theamazingfeelingofboundlessenergy thatshehadfelt then.Itwascleartoherthatshewantedtogocompletelyraw,butshewantedtolearnmoreaboutit.Michaldecidedtoparticipateinaworkexchangeprogram at the AnnWigmore foundation in NewMexico, where she learnedalmosteverythingsheneededtolearntogo100-percentraw.Michal began feeling better almost immediately but still had a few candida
symptoms. Itwas only after readingDavidWolfe’sThe SunfoodDiet SuccessSystemthatMichalunderstoodexactlyhowrawandlivingfoodswouldhelpherovercomecandida.David’sbookpresentedandorganizedalltheinformationsheneededinaneffectiveandinspiringway.Sheunderstoodnowexactlywhatherbody required and the specific effects of cooked and Raw/Live foods on thebody.Shewasabletogo100-percentraw,andhasbeensotothisday.RawfoodhasenhancedeveryaspectofMichal’s life.Her first rawcatering
business,“HealingMealsonWheels,”inKeyWest,Florida,wasahugesuccess.Shewasable toexperience thepowerfuleffectofhealingothers throughfood.Being a Raw/Livefood Chef is one of her greatest pleasures. Michal lovesturning people on to raw/live foods andwatching their faces light up as theyenjoy a deliciousuncookedmeal.Since relocating toNewYork, shehas beencateringraw/livefoodeventsandofferingrawandlifefoodpreparationclasses,seminars,andretreats.Shehasguidedmanytobetterhealthandcontinuestodo
so through her private Nutritional Advising practice where she helps peoplemakethetransitiontoadietofRaw/Livefoods.Since going completely raw,Michal’s yoga/spiritual practice is deeper, she
doesnotneedasmuchsleepandshefeelsabletoattainallofherpersonalgoals.AsateacherofbothVinyasaandKundaliniyoga,MichalfindsthephilosophiesofRaw/Lifefoodsandyogatobecomplementary.Michalbelievesthatwhenweincrease the lifeforce in our bodies—fromwithin, through yoga practice, andfromwithout, throughthefoodthatweeat—webecomemoreflexible inbodyand mind and can experience a state of heightened awareness and expandedconsciousness.Michalfeelsthatherbodyisatoolthroughwhichsheisabletoconnectwiththeuniverseandexperiencejoy,peaceandbliss.
E-mail:[email protected]:917-514-3886
MAYAADJANI
Maya Deva Adjani was born in Togo, West Africa and raised in California.Mayaisarawfoodchefandeducator,dancer,yogini,author,worldtravelerandloveroflife!Shebeganfocusedstudyonlivingfoodseightyearsago,andhassince given presentations on the benefits of living food, taught hands-on livefoodpreparationaroundthecountry,ledintensiveretreatsandworkedatseveralof the world’s leading raw food restaurants including Roxanne’s, and CaféGratitude.Asecondgenerationyogini,MayareceivedcertificationinKundaliniyoga from her father, Dr. Siri Gian Singh Khalsa, PhD(www.reichianinstitute.org)andcompletedfurtherstudyinHatha(Iyengar)andAshtangayogastyles.Forsevenyears,MayaapprenticedwithDonMiguelRuiz,author of The Four Agreements (www.miguelruiz.com).Breathe, Eat, Dance-Evolve!, the dynamic process Adjani offers internationally and abroad,incorporatesthewisdomofbreathwork,rawfoodnutritionandecstaticdance.Thisuniquecombinationoftoolsempowerspeopletoopentheirbreath,bodiesand lives to anewwayofbeing in theworld. It is potentplanetarymedicine,drawing upon ancient wisdom, applied in a format that is universal andbeneficialtoall.MayaAdjaniisadancer,certifiedTransformationalBreathFacilitatorandco-
authorofTheYantraDeck:TheArtofBeingPresent(www.yantradeck.com),atool for self-inquiry and awakening.When not traveling,Maya volunteers her
timeteachingclassesonavarietyoftopicsfromyogaanddancetodevelopinghealthy eating habits to underprivileged communities and offers mindfulnessmeditationclassestowomeninprison.Mayaisavailableforworkshops,retreatsand consultations and is committed to bringing the transformational, healingpowerofconsciousbreathing,dance,andvibrantlivingfoodstotheworld.
Email:[email protected]:360–556–5602Website:www.yantramountainretreat.org;www.yantradeck.com
MATTAMSDEN
Author ofRAWvolution:Gourmet LivingCuisine (Harper Collins 2006),MattAmsdenhasestablishedhimselfasoneoftheworld’spremierrawchefs.Matt’scompanyRAWvolutionwasthefirstofitskind,deliveringpreparedrawmealsthroughoutLosAngelesandeventuallythroughouttheentireUnitedStates.MattbeganeatingadietofexclusivelyrawfoodsvirtuallyovernightafterhearinganinterviewwithauthorDavidWolfeontheHowardSternshowin1998.MatthassinceopenedarawcafewithhiswifeinSantaMonica,California,expandedtheRAWvolutiondeliveryservicetoNewYorkCityandhassharedhistalentwiththousandsincludingAliciaSilverstone,CherandSusanSarandon.
E-mail:[email protected]:1.800.9976.RAWWebsite:www.rawvolution.com
STEPHENARLIN
StephenArlinbecameaRaw-Foodistovereightyearsago.“Itwas hard at first because cooked food is addictive and getting over any
addiction is tough,”Stephensays.“But itwaswellworth theeffort…Isee theworldmuchmoreclearlynow.Everydayisagreatday.”Since going 100-percent raw, Stephen has shed 51 unwanted, unhealthy
pounds and has since then gained back 45 pounds of healthy, solid muscle.Stephenisanexpertonnaturalbody-building,andhisuniquetrainingworkouts
andfitnessphilosophiesareoutlinedinhislatestbook,RawPower!“AlllivingorganismsonplanetEartharedesignedtonourishthemselveswith
rawnutrition,”Stephensays.“Humansarecertainlynoexception.Araw-foodistisnotsomethingyoubecome;itissomethingthatyoualreadyare.Everysinglenaturalorganismontheplanetisborntoeatexclusivelyrawfoods.Ittranscendsalldiets;itissimplythenaturalwaytonourishyourbody.”In1996,StephencofoundedNature’sFirstLawalongwithhispartners,David
Wolfe andR.C.Dini.As theworld’s largest distributor of raw food products,books, equipment, and organic foods, Nature’s First Law continues to helphundreds of people each year adopt and maintain the living foods diet(www.rawfood.com).Stephenisco-authorofseveralinnovativeandcontroversialbooksontheraw
foodlifestyle,includingNature’sFirstLaw:TheRawFoodDiet,whichoffersacompletephilosophyofnaturalnutrition.
E-mail:[email protected]:619-596-7979,800-205-2350,888-RAW-FOODWebsite:http://www.rawfood.com
JACKIEAYALAANDDAVIDSTEINBERG
David is a gourmet raw food chef with 18-plus years of professional foodpreparation experience. After studying with professional chefs of Italian,Chinese,Mexican,andAmericancuisineforover15years,andbeingemployedasapastrychef,sous-chef,breadbaker,andchefallovertheworld,heswitchedhistalentsandenergiestothefieldoflivingfoodart.He’sbeenlivingtherawlifefor5years.Davidfeelsthatitispossibletoplugdirectlyintothesourceandchannelthe“LivingFoodsDiva”toachieveeasyrecipe-freegourmetcuisine.Jackiehasbeenanavidstudentofhealth,nutrition,andcuisinefor15years.A
lifeoftraveling,takingantibiotics,andworkingasaflightattendantfor10yearscompromised her immune system andweakenedher kidneys.Knowing itwaspossible toheal all illnessnaturally, she cameupon the raw fooddiet and feltbetterthanever.Shehasbeen100percentrawfortwoyears.Shehasspenttimewith Gabriel Cousens at the Tree of Life Rejuvenation Center kitchen, andlearnedabout rawfoodpreparationunder theexperienced instructionofReneeUnderkoffler(authorofTheRawTruth).
Together,JackieandDavidhavecreatedCosmicPepperProductions,auniquecutting-edge company dedicated to bringing light into a dark (cooked) world.They are David Wolfe’s personal chefs, and have catered many raw events,includingtherawpartyofthecenturyonMarch30,2002.SomeoftheirrecipesarefeaturedinDavidWolfe’snewbook,EatingForBeauty.Theirmissionistobringthefinestdimensionsofhealth,passion,excitement, rejuvenation,flavor,stimulation,creativity,originality,and,ofcourse,beauty,tothewidestvarietyofdelectable“goodiesandtreats”everconceivedofonthisplanet.
Phone:619-596-7979
ELIZABETHBAKER
ElizabethBaker,M.A.,universityprofessor,novelist,andtravelwriter,turnedtonutritionandalternatetherapywhenfacedwithterminalillnesses.Sincetakingresponsibility for her own survival, she has battled the long road back tocompleterecoveryandvibranthealth.Elizabethattributesherremarkablerecoveryfromfourterminalillnessesand
many lesserones to faith anda rawdiet,which includeswheatgrass juice. Inadditiontospreadingthewordabouttheefficacyofrawfoods,sheisdedicatedtoteachingothershowtheycansurviveandconquerbyadoptingalifestylethatincludesall-naturalfoodsandsupplements,apositiveattitude,regularexercise,sufficientrestandrelaxation,andfaith.Inadditiontoyearsofresearch,travel,lecturing(withherscientisthusband),
holding seminars, counseling, and appearing on TV and radio, Elizabeth hasauthoredsevenbooks:TheGourmetUncookBook;TheUncookBook,TheUn-DietBook;TheUnMedicalBook; thebest-sellingUnMedicalMiracle—Oxygen(Inanoxygenpoorworld,itisthebookeveryadultshouldread);andDoesTheBible TeachNutrition? Recently released is her new bookUnbelievably EasySprouting.Dueoutintheautumnof2003isUnsuspectedKillers:MercuryandMold.ElizabethBakeris90yearsold.Herhairisitsoriginalauburncolor,herteeth
are her own and she wears glasses only to read fine print. She walks andexerciseseveryday.Sheentertains,driveshercar,andtravelsoutofcountry.Shecreditsalltheabovetoherlifestyle.Andthemostimportantofthatiseatingrawfoodsandsmilinginsteadoffrowning.
Email:[email protected]
THEBOUTENKOFAMILY
Victoria,Igor,SergeiandValyaBoutenkoare100-percentrawfoodeaters,chefs,writers,andworld-renownedrawfoodteachers.Theyareoftenreferredtoasthe“RawFamily.”Theyhavethousandsoffollowers.Asaresultoftheirteachings,manyrawfoodcommunitieshavebeenformedthroughouttheworld.Nine years ago, the Boutenkos were desperately ill with serious diseases,
including juvenile diabetes, arrhythmia, asthma, obesity, hyperthyroid,depression, chronic fatigue and arthritis. Conventional medicine did not helpthem. The familywent on a raw food diet on January 21, 1994. By radicallychanging their diet to 100-percent raw food, theymanaged to completely healtheir bodies and learned to live in happiness. The Boutenkos became famousamong those who eat raw food not only because they went on raw diet as afamily,butmainlybecauseoftheirsincerityincommunication,compassionanddedicationtohelpingpeople.The Boutenkos believe that knowing how to prepare delicious raw food is
veryimportant.Complicatedandtime-consumingrecipessimplydon’tsurvive.RawFamilyrecipeshaveproventobetasty,quickandinexpensive.
VictoriaBoutenko
VictoriaBoutenkolivesinAshland,Oregon.Sheistheaward-winningauthorofGreen For Life, Raw Family, 12 Steps to Raw Foods and several raw recipebooks. She teaches classes on raw food all over theworld.As a result of herteachings,manyrawfoodcommunitieshaveformedinnumerouscountries.Shecontinuestravelingworldwidesharinghergourmetrawcuisineandherinspiringstoryofchange,faithanddetermination.
IgorBoutenko
Igordoesn’tspeakmuchbutthefewwordsheshareshaveabigimpactoneveryaudience. Most people know Igor as a silent, hard-working man who single-handedly prepares delicious raw meals for hundreds of people. Igor’s flaxcrackers are everyone’s favorite. His live gardenburger on a cracker makes asandwich“tolivefor.”
SergeiBoutenko
SergeiBoutenko, a raw foodist for15years, graduated fromSouthernOregonUniversitywithaBachelorofScienceinHumanCommunication.Heistheco-author of the books, “Raw Family,” “Eating Without Heating,” and “Fresh.”Sergeiholdsnumerouscertificatesfromdifferentculinaryschools.Heisarawfoodchef,hastaughtclassesallovertheworld,andhasco-producedanawardwinningmovie, “InterviewWithSergeiBoutenko.” Sergei resides inAshland,Ore.,isanavidhiker,biker,runner,andastudentofcapoeira,asouthAmericandance-fight-game.
ValyaBoutenko
Arawfoodistfor15years,graduatedfromSouthernOregonUniversitywithaBachelorofArtsinFineArt.Valyaisacertifiedrawfoodchefwhospecializesindesserts.She is theco-authorof thebooks, “RawFamily,”“EatingWithoutHeating,”and“Fresh.”aswellastheco-produceroftheawardwinningmovie,“InterviewWithSergei.”Shehasbeenresearchingthewaystoinspirechildrento eat healthier. She practices nonviolent communication and is a student ofByronKatie.Valyaenjoysgardening,dancing,sewing,andpainting.
LILLIANBUTLER
Lillian Butler has a knack for creating delicious live meals from traditionalrecipes.HerDownHomeGreens is a classic example of her ability to take afavoritefamilyrecipeandturnitintoahealthyrawoffering,whilemaintainingitscookedflavorandtexture.Hergoalistorecreatemanyofthesoutherndishesthat shegrewupwithand thathold such fondmemories, into tasty raw/livingspecialties. By instinctively marrying the freshest ingredients from organicfarmerswiththeindigenousflavorsofthesouth,Lillianhascreatedtheculinarymagic that is Raw Soul. Lillian continues to expand her knowledge in livingfoodspreparationbybringing togethermanymaster chefs throughworkshops,fooddemonstrationsandeducationallectures.Lillian’s indoctrination into theLivingFoodsLifestyle began in 1999when
she accompanied a friend to theAnnWigmore Institute inPuertoRico.Uponreturning home,Lillian sharedwhat she learnedwith her husband,Eddie, andtheybeganslowlyincorporatinglivingfoodsintotheirlifestyle.Aftertwoyears,LillianvisitedtheOptimumHealthInstituteinCaliforniafora“tuneup”whereshe increased her knowledge, understanding, experience and level ofcommitment.Onedayon theway toworkat the law firm,Lillian realized itwas time to
leave that job.Shecouldno longer stomach the “corporate” environment.Shedidn’t know exactly what she was going to do, but knew instinctively thatsomethinggreatwason thehorizon.Soonafterward, shevisited theOptimumHealthInstituteinAustin,Texas.ItwasduringthisvisitthatitbecameevidenttoLillianthatshemustteachothersaboutlivingfoods.Sherecallsaskingherself,“whataboutallthepeoplewhocannotgettotheinstitutions,howdotheygain
firsthandknowledge about live foods?”Uponher return home,Lillian createdTheLivingFoodsWorkshop. InJuneof2002,withEddiebyhersideaschef,Lillian conducted the first Living Foods Workshop, a one-day workshop inwhichparticipantslearnallaboutlivingfoods,includingsprouting,wheatgrassandfoodpreparation,andareservedadeliciousfourcourselunch.ButLillian’spride and joy is theworkbook that she developed, containing the informationdiscussed in the workshop, recipes, a local resource directory and additionalreadingontopicsnotcoveredinherworkshop.The workshop has grown quickly and has expanded its programming to
include a monthly support group, a quarterly open house, food preparationcoursesanddemonstrations,lecturesandparticipationinhealthfairsandexpos.Additionally,Ms.Lillian’sOrganicTreatscanbepurchasedatmanyhealthfoodstoresthroughNewYorkCity.
Phone:212-875-7112Website:www.rawsoul.com
KARYNCALABRESE
KarynCalabreseisoneofthemostpopularandinnovativeleadersintheholistichealth industry, and the owner and founder of KARYN’s in Chicago, IL.KARYN’s includes a vegan rawfood restaurant where one can find delicious,organicrawfoodentrees,andaholisticcenterwhereclientsreceivenutritionalcounselingandotherholistictherapies.Karyn strives to create an all-encompassing environment of food, health,
guidanceandcarewherewecanallparticipate inourownwell-being.“Ifyoudon’ttakecareofyourbody,”Karynasks,“whereareyougoingtolive?”Karynhasbeenaguestonnumerous radioshowssuchas“ForYourHealth
Matters.”Shehasbeenfeaturedonlocaltelevisionnewsprogramsasanexpertin theholistichealthfield,andhasspokenat theBlackWomen’sExpo.Karynhas made numerous appearances on local and national television broadcasts,including“TheOprahWinfreyShow”and“BillCampbell’sCBSShow.”Karynhasdoneextensivecounselingwithclientsonafeebasisandforthose
who could not afford her services, on a charitable basis.Her ageless physicalappearanceandboundlessenergyatage56directlydemonstratehermessageofgoodhealth.Sheisaglowingmodelformenandwomenwhofeeltheneedto
changetheirlifestyles.Karyn’sphilosophyisthatwecanhealourselvesnaturallytocorrectdamage
done to our bodies from unhealthy environments and poor food choices. Herrestaurant and her philosophy have been featured in numerousmagazines andnewspaperarticles.Karynisanoftensoughtafterguestspeakerateventswithcommunityclubs,
churches,servicegroupsandyouthgroups.Shealsoenjoysprovidingdeliciousrawfoodsamplesandeventsatherrestaurant.Karynhasason,adaughterandtwograndchildren.Shehasbeenastudentof
classicalpianofor17yearsandstudiedactingattheTedLissSchoolofActingandattheJaneBrodySchool.ShecurrentlylivesathomewithherentrepreneurhusbandandBengaltigercat.
E-mail:[email protected]:(312)255-1590Website:www.karynraw.com
ROSELEECALABRO
Oversixyearsago,RoseLeeCalabrobeganajourneythatwouldenablehertoachievethingssheneverthoughtpossible.ItstartedonJuly1,1992,whenRosewenttoseeanutritionistforahostofhealthissuesthatincludedhighcholesterol(239), high blood pressure (154/95), allergies, chronic fatigue, depression,hypoglycemia, hypothyroidism, early signs of cancer in her breasts and lungs,andaseverecaseofgout.Rosehadenduredthesehealthissuesforover20years,butwasnotmotivated
toaddressthemuntilherfatherpassedawayatage59fromlungcancerandhermother, age 69, died of heart failure. Her mother had also had high bloodpressure,highcholesterol,diabetes,andgout.Rosebeganseeinganutritionisteveryweektolearnaboutvitamins,minerals,
healthyfood,andtheroletheyplayinbetterhealth.Shebeganeatingalowfatdietandstoppedeatingredmeat.Thefirstthingshenoticedwasthatshebegantoloseweight,althoughthathadnotbeenheroriginalintention.Astheweightcame off, she began to feel better about herself and eventually made thecommitmenttoloseallherexcessweight.Shemadetwopromisestoherselfatthispoint:First,thatshewouldnevergiveup;and,second,thatshewouldnever
regain theweight. Covert Bailey and RhondaGates were a big inspiration inRose’slifeandfurtheredherknowledgeofweightloss,exercise,andnutrition.The first yearofherdiet,Rose lost 60pounds, herbloodpressuredropped tonormal, and her cholesterol dropped from 239 to 219. Rose struggled for thenextfewyears,sometimesgainingandsometimeslosingweight,butshenevergaveupandcontinuedhersearchforanswers.Rose eventually became a vegan. Her health continued to improve and her
cholesterol dropped to 198. In April 1996, she attended Pam Master’sintroductoryrawfoodclassandthensignedupforaneight-weekcourse.Withinthreeweeksherdietconsistedof80-percentrawlivingfoods.Shewasdelightedto find herself once again losingweight—up to three, four and five pounds aweek.Rose had finally found an answer to controlling herweight: raw livingfoods.Andthelongersheatelivingfood,thebettershefelt.Rosebegantochange—mind,bodyandsoul.Aftersixmonthsoflivingfood
herchronic fatiguewasgone,andshe lostanadditional55pounds—atotalof150poundsoffat.RosehasbeenonrawlivingfoodssinceApril1996,andherbodyhasgone
throughsomedramaticchanges.Hercholesterolhasdroppedto151,andshenolongerhaschronicfatigue,allergies,depression,hypoglycemia,hypothyroidism,gout,orcancer.Raw living foods have givenRose joy and a newpurpose for being on the
planet.Shehas experienced a spiritual awakening and closeness toGod.RoselivesinSantaCruzwhereshepublishesandpromotesbooksonlivingfood.SheistheauthorofLivingintheRaw,andhopestoonedaystartaretreatfacilitytoteachpeoplehowtheycanhealtheirbodiesandhaveradianthealth.
E-mail:[email protected]:(877)557-4711Website:www.rawlivingfoods.com
KARIECLINGO
Karie learned to love thekitchen fromherNana, yet shenever really enjoyedpreparing foodsuntil she found theRawFoodDiet.Starting in the late1990’sshefoundlike-mindedfriendsatthelocalHealthFoodstoresaroundSanDiegoandwhenshe“foundWolfe,DiniandArlininatree,”onthecoveroftheirfirst
book,Nature’sFirstLaw, she knew she had tomeet them, and…“the rest ishistory!” Karie watched, and participated in, the beginnings of the raw foodmovement and was swept along with it; to retreats at Harbin Hot Springs,Arizona;MauiforNature’sFirstLawsecondretreat,“wherealmosteverythingwas simplyblendedand tastedprettybland,butwewere ‘raw!.’…We reallydidn’tknowhowtodoatastyrawfooddietyet.”Butitwasn’tuntilKarie’swenttoaChef training inNorthernCaliforniaatLivingLight International thatheractualrawfoodpreparationgreatlyimproved.WhenherfamilymovedtoUtahshe “starved at first,” due to the lack of organics and fresh foods in her localgrocery stores at the time, but she started training and teaching and meetingwonderfulsupportallaroundtownand“wechangedallthat!”Theygottogetheroften for “kitchen fun” at her home where each in attendance would bring arecipe with the ingredients and they would, “Figure out how to make thesemysterious raw food recipes in our own kitchens,” saidKarie. “However, thebestpart,beyondthedeliciousmealswecreatedwerethelastingfriendshipsweforged.” Now Karie, her family, and her community truly benefit with moreawarenessoflivingfoodsinadailydiet.“Atanytime,wecandropintoAgi’sRawFood inProvoandgrabahealthy snack,or attendaweekly food lecturesomewhere inUtah, buy organics in every grocery store and drive up to SaltLakeCityandenjoyaleisurelyrawfoodmealatSage’sCafé.”Kariesuggestsforthosejuststartingout,“Startslow,onemealatatimeandbringyourfriendsandfamilyalongwithyou,respectingtheirdietdecisionsalways!Ifyourfriendswon’tcomealong,makenewones,butkeeptheoldfriendsanddefinitely,keepyourfamily!Afterall,loveiswhatmattersintheend.”
E-mail:[email protected]:(801)234-0315Website:www.EvesKitchen.com
VERNCURTIS
VernCurtishaseatenalmost100%rawsince1999andbefore that,hewasanovo-lactovegetarianfor20yearsafterbeingatwo-hamburgeradayman.Vern’sinterest in raw foods arose when he wanted to go vegan, but saw too manyveganswho looked sickly or undernourished.The answer camewhen he readTheEsseneGospelofPeace,inwhichJesussaid“eatnotanythingwhichfire,orfrost,orwaterhasdestroyed.”also,“yourbodiesbecomewhatyourfoodsare,
your spirits become what your thoughts are.” Soon after learning about theEsseneway,Vernmet theBoutenko familyandbegan to collaborate and trainwiththem.Today’s he’s particularly enthusiastic about Victoria Boutenko’s green
smoothies,asdescribedinGreenforLife.Hesays:“Ihadhealthproblemsthatcleared upwith the help of herbs, fasting, cleansing and living theRawFoodlifestyle.When I occasionally eat a burrito or other cooked food nowadays, Ialmost always regret it.My system is just happier andhealthier on100% rawnutrition.”Atypicalday’smenuforVernwillbegreensmoothiesandnibblingfrom a nut tray during the day, along with snacks of about 4–5 bananas andVern’s rawcookies.Atnighthewilleatahugebowlofsaladwithhomemadedressingwithnuts,flaxoil,hempoil,avocadosandwhateverelseishandy.Vernhasbeenactiveinrawfoodpotluckgroupswhereverhelives,whichis
currently Salem, Oregon. He’s also very interested in the science behind rawfooddietandtheresponsibilityofmind.
ELLENW.CUTLER
EllenW.Cutler,DC,isachiropractorwhoalsoholdsamedicaldegreeandhasover 25 years of clinical experience. Dr. Cutler is one of the pioneers ofcontemporarynaturalmedicine.SheisthedeveloperofBioSET®,amethodofenergymedicinethateliminatesallergiesandresolveschronichealthconditions.Sheisalsoanexpertintheuseofenzymetherapyandhassuccessfullyusedthisapproach to treat thousands of patientswith chronic illness.Her expertise andclinical successes have established Dr. Cutler’s reputation for excellence. Herpeersinthisemergingfieldconsiderheraninnovativeleader.Throughherbooks,workshopsandpresentations,andmediaappearances,she
hasbecomearecognizedauthorityonenzymetherapyandallergytreatmentandteaches about these topics worldwide. Dr. Cutler travels extensively, givingprofessional seminars at least twice a month at conferences and universitiesacrosstheUnitedStatesandinEurope.Dr.Cutleristheauthorofthreebooksonnaturalmedicine.TheFoodAllergy
Cure (HarmonyBooks,2001);MicroMiracles,Discover theHealingPower ofEnzymes (Rodale, 2005); andLive Free from Asthma and Allergies (CelestialArts,2007).Dr. Cutler has been featured on CNN, The Discovery Channel, Fox News,
Lifetime, Alternative Medicine, QVC, KRON-TV (San Francisco), and
MSNBC. She is also a favorite guest on radio shows nationwide. Dr. Cutlerappears regularly in publications andmany newspapers throughout the US inwhichthereareBioSET®practitioners.Therearealsodozensofpapers,articles,andwebsitereferencestoherworkandtheBioSET®systemontheWeb.Dr.CutleristhedeveloperandfounderofBioSET®,ahighlyeffectivesystem
of healing and natural health. BioSET® emphasizes enzyme therapy andacupressure treatment for awide range of allergy-related conditions, digestivedisorders, immune dysfunctions, andmany other types of chronic illness. Dr.CutlerisfounderoftheBioSET®Institute,whichsupportspractitionertraining,publishesanewsletterforhealthcareprofessionals,andhostsapremierwebsite(www.bioset.net.)TheBioSET®,systemis taught throughaseriesofseminarsforhealthcareprofessionalsandworkshopsforconsumers.
Website:www.bioset.net
SHARONELAM
Sharonwasintroducedtotherawfoodsdietfouryearsago.Shehadcometofeel unbalanced and lethargic, anddecided to take steps to improveherhealthandwell-being.Sharonwasalreadyanavidreaderofhealth literature,andshesetouttoeducateherselfandexplorealternativetreatments.One of the first books Sharon read was Fresh Fruits and Vegetables by
NormanWalker.Next,shereadalloftherestofhisbooks,andalsopickedupConscious Eating by Gabriel Cousens, and The Kitchen Garden by SteveMerkowitz. Shortly thereafter, Sharon signed up for a 10-week course onpreparing raw foods. She was eager to learn everything she could about thelivingfoodsdiet.Sharon has since had a lot of fun in her kitchen creating new recipes and
experiencinganewwaytopreserveandenjoyacontinuouslyhealthylifestyle.Shehasshownmanyhowgratifyingrawfoodscanbeandsheregularlypreparescompleterawspreadsforherclose-knitgroupoffriends.
E-mail:[email protected]:541-482-6097
JOHNFIELDER
JohnFielderoperatesClohesyRiverFarm inAustralia as ahealth retreat cumHygienicCentre.Heisthefounderoftheorganicfarm,theAcademyofNaturalLiving,andtheNaturalHealthSocietyofSouthAustralia.Heisalsoamemberof theBritishRegister ofNaturopaths, the Incorporated Society ofRegisteredNaturopaths in the UK, and the International Association of HygienicPhysicians.“Ihavethischildhoodmemoryofalwayswantingtoeatthefoodbeforeitwas
cookedandbeingtoldthatIcouldn’tdosoasitwouldmakemeill.”Johnsays.Yet, despite the cooked “three veg and meat” diet he was raised on, Johnsufferedconstantlyfrombronchitisandmigraineforthefirst28yearsofhislife.Hespentmoretimeathomethanatschool,developedarthritisat18andasthmaat28.As a result of an accident that hurt his back, John came into contact with
Chiropractic,andthroughChiropractic,NatureCure,andthroughNatureCure,NaturalHygiene.Hetriedall theotheralternatives,supplements,vitamins,andhomeopathicremedies,andfelttheywerenottheanswerhewaslookingfor.After working through his twenties as a tour guide, John enrolled at the
Naturopathic College of South Australia, studying Naturopathy, Chiropractic,andOsteopathy.KennethS.Jaffreybecamehisfirstmentor,andintroducedJohntotheteachingsofDr.SheltonoftheEdinburghSchoolofNaturalTherapeuticsandtoDr.E.B.SzekelyoftheRanchoLaPuertainMexico.Johnremembersanincidentthatcouldhavemeanthisdeath.Whenhelpinga
friend to buildwith timberwhich had been treated for termites, John becameseriously ill from handling the toxic chemicals, andwas incapacitated for thenext eight months. He used only hygienic methods to nurse himself back tohealth, and he found them very successful. He treated himself by periodicfasting,eatingonlyrawfoods,sunbathing,beingoutsideinthefreshair,bathingintheriver,andexercising,ashewasable.Atonestage,Johnspent13weeksongrapes and when they ran out, four weeks on pears. He was restored to fullhealth.Johnhas found iteasy tomaintaina100-percent rawfooddiet.Hestrongly
believesthatfoodisbestconsumedinitswholerawstatetoachievefullnessoflife,healthandhealing.Heisarawfoodovo-lacto-vegetarian–heeateggswhenhefeelsthatheneedsto(raw)andrawgoats’yogurttwiceaweek.
E-mail:[email protected]:+610740537786(TuFri,Sat),+610740937989(Mon,Wed,Thu,
Sun)Website:www.iig.com.au/anl
JACKIEANDGIDEONGRAFF
Jackie and Gideon Graff have been teaching raw food preparation and foodscience for the last eight years. They owned and operated The Sprout Café,knownworldoverforitsvariedanddeliciousrawfood.JackieisagraduateoftheUniversityofSouthCarolinawith aB.S.degree inNursing.Shehas fortyyearsexperience invariousareasofpatientcareandeducation.JackieGraff istheauthorofseventeenthemerecipebooks,andisagiftedrawchef,consideredbymany in the raw foodmovement tobe thebest in thecountry.Gideon is agraduate of Haifa Institute of Technology, Israel, in HospitalityManagement,andhasyearsofexperience inmanagingresortsand luxuryhotels.Theyworkgreat together as a team in the kitchen and demonstrate how easy, fun andsatisfyingrawfoodpreparationcanbefor thewholefamily.TheirDVDsNutsAboutCoconutsand“CountryBarbecueeachcontainabout12deliciousrecipes,demonstrated and explained. The DVD-rom feature lets you view and printrecipesfromyourcomputer.TheDVDsareprofessionallyproducedwith6highresolution cameras, studio light, sound, and original music. Scene selectionfeatureletsyoujumptotherecipesyouwanttowatch.
E-mail:[email protected]:770992-9218Website:www.sproutrawfood.org
JULIANHUERTA
ChefJulianhasbeenactively involved ingourmetLiving foodpreparation forthreeyears.Hegreatlyenjoyslifestylesthatallowforlearningandwellbeinginfunandeasyways.Hesharesthiswithpeoplebyofferingbrightnessinpeople’slives, spontaneous classes, theme based gourmet dinners, and a living foodsservicehestartedin2007called“GreenLife.”JulianstudiedmusicatBowlingGreen State University and is a lifelong violinist. Bicycling is his favoritemethod of local transportation as he likes the physical activity alongwith the
journey it brings. Also, he is very passionate about creating sustainablerelationships. Being part of a society that values all peoples needs equally issomething heworks for daily.He finds hope in realizing this vision,when hedoes activities that contribute to his well being, as well as the well being ofothers. “A long journey becomes joyful when each step enables joy, or… isenjoyable.”Thatis,helikestofocusonanenjoyingeverystepoftheway,whileletting the goal change as new information comes to light. Following this,currently Julian findshis self balancingpreparing living foods,withdesigningorganizationstosustainablyprovideneedbasedservices.
Email:[email protected]:135LibertySt.SESalem,OR97302Website:www.greenlifecafe.net
JULIANO
JulianowasraisedinLasVegasintherestaurantworld.Atamereeightyearsofage,hequitschoolandhistrainingbegan.JulianoSr.,athirdgenerationmasterchef to celebrities and Arab royalty, was his teacher, passing down all of hisancestralsecretsandinternationalculinarywisdom.WhenJulianoturned15hewasalreadyburnt-outonrich,gourmetfoodsand
became a vegetarian, turning to books to formulate some sort of diet. As theyearspassed,andthemoreheread,thesmarterandthemorerawhebecame.OnAugust27,1995,JulianoopenedJuliano’sLivingCuisine,arestaurantin
San Francisco. Instantly patrons and press took notice and began to fill therestaurant.Newspapers andmagazines exploded in awe,with Juliano on theirfront covers, and stories about the amazing, new cuisine he conceived.HarperCollins Publishingwas next to the feeding frenzy and publishedRAW:The UnCook Book. The hardback, full-color book took roots in a smashingwave,expandingpeople’smindsastheyscannedovertheperfectlyhealthyraw,organic, vegan versions modeled after junk food. Never before have pizza,cheese burgers, enchiladas, falafel, breads, cakes, cookies and pies beenreplicatedinsuchamanner.AsJulianosays,“It’sthewayeveryonewantstoeatbutdoesn’trealizeexists!”Juliano compares his food to the pyramids of Egypt, indicating that their
production created no trash and nothing detrimental to the environment. His
RAWcuisineismadefromallnon-packagedandunprocessedfoodsthatcome,notfromafactory,butdirectlyfromtheground,atreeorabush.In theyear 2000, Julianoventured toHollywoodwithhis unique cuisine in
pursuitofeducating,entertainingandnourishingeveryone throughaTVshowandnewrestaurantJuliano’sRaw,inSantaMonica.
PEGGYKENNEY
Peggy Kenney a Premier Tropical Fruit Horticulturist and Agriculturalconsultant. InternationalPlantcollectionexplorations toHonduras,CostaRica,Ecuador, and Colombia. Developed and managed South Florida’s showcaseseventy-five acre tropical fruit grove. Peggy conceived, developed andimplementedallphasesofaseventy-fiveacregrovefromstart-uptoproductiontomarketing throughout the United States. This tropical fruit grove producedeighteenvarietiesofMangosonfiveacres,sixvarietiesofLycheeontenacres,four varieties of Longan on ten acres, four varieties of Carambola on fifteenacres, Atemoya, Passion Fruit, Black Sapote, Sapodilla, Jakfruit, Canistel,Loquat, Kumquat, Pomelo, and smaller commercial quantities of MammaeAmericana,WaxJambu,Jaboticaba,GreenSapote,Bilimbi,Spondias,Allspice,Rheedia,Cherry of theRioGrande, Santol,Tamarind, Persimmon, Illama andothers.AfteryearsofglobetrottingPeggydecidedtosettledown.Peggyhasalways
enjoyedcookingandbaking.Hermother,MaryChristieKenneyparticipatedinthecompetitivecookingcircuitandwonmanyawardsforheroriginalrecipes.WithheryearsintheagriculturalfieldavegandietwasanaturalforPeggy.
Shehasalwayshadherowngardentofeastfromandplentyoftreestopickthefruits of her labor.One of hermost favorite fruits has always been the cacaoplant.Shehasgrownthe treeandprocessed thefruit.The tree isbeautifulandthefruitisspectacular,itsshapeandcolorareamazing.AnotherfavoritetropicalfruitistheChocolateSapote,ahardytropicaltreeofthepersimmonfamily.A note from Peggy: “The benefits of a healthy chocolate solid nugget or
beverage, high in natural antioxidants with blueberries the Açai berry aremultifold.Asscientificresearchhasdiscovered,cookingfoodstakesawaymostof the nutrients. This is also true for processing cocoa. During the typicalprocessingofthecacaobeantheheatwilldestroymostofitsnaturalnutrients.ItwasnotuntilXocai(tm)developedthecoldprocessofcocoathat thecompletesetofcacaonutrientshavebeenmadeavailabletobenefitahealthylifestyle.”
Email:[email protected]:360–446–3060Website:www.MakeItBigWithChocolate.com
DAVIDKLEIN
From the age of 17,DaveKlein’s robust health began to gradually decline.Aheavy eater of meat and junk food, his physical and mental energies quicklydeterioratedoveraperiodofsixmonths,andhewasdiagnosedwithulcerativecolitis. Dave was hospitalized and given medicines. The symptoms subsided,temporarily,butthedrugsfurtherruinedhishealth.Eighttortuousyearsensuedwithcolitisflare-upsandoff-and-ondrugtherapy.
Atage26,Davewasreducedtoaweak,sicklyshadowofhisformerself,andhisnervoussystemwasshattered.Eachofthesevengastroenterologistshesawsaid thatdiethadnothingtodowith thecauseofhisdiseaseandtherewasnodiet or natural approach that could help anyone overcome ulcerative colitis.Davewasnotsatisfiedwiththeirposition.AfteranexamconfirmedthatDavehadadvancedulcerationsthroughouthis
colon, his gastroenterologist recommended that he either try an experimentaldrugthatknocksouttheimmunesystem,orhavehiscolonsurgicallyremoved.Uponhearingthis,Daverealizedhe’dbedeadsoonifhedidn’tfindananswerhimself.In 1984, Dave found a Doctor of Natural Hygiene, Laurence Galant, who
introducedhimtotheNaturalHygieneconceptsofself-healingandeatingarawfruit-based diet. Dave threw away his medicines, divorced himself from allmedical intervention for good, and gave up all meat and dairy forever. Headopted a fruit-based diet with which he quickly healed and his energiescontinuously increased.Soon,hewasable toenjoyeatingand lifeagainashebegananewhealthful lifestyle.Hehadsethimself freeof illness,doctorsandmedicinesforgood,andeventuallyattainedvibrantrobusthealth.DaveisnowacertifiedNutritionEducatorandhashelpedover1,000colitis
and Crohn’s sufferers recover their health. He is the author of Self HealingColitis&Crohn’s,andco-authorofYourNaturalDiet:AliveRawFoodsandSelfHealingPower!HehaspublishedLivingNutritionMagazinesince1996,andiscofounder ofHealthful Living International, a health organization that teachesNaturalHygiene.HeisalsoapartnerinRawPassionProductions,whichholdsseminars and Rawstock festivals. Today, at age 45, Dave enjoys excellent
youthfulhealth.
E-mail:[email protected]:(707)827-3469Web sites: www.livingnutrition.com; www.colitis-crohns.com;
www.healthfullivingintl.org; www.raw-passion.com; www.rawstock.us;www.rawndelish.us
KARENKNOWLER
Karen Knowler is the Managing Director of The Fresh Network, one of theworld’smost extensive and comprehensive raw and living foods organization,basedintheUK,andauthorofseveralpublications,includingFeel-GoodFood:AGuidetoIntuitiveEating,Pure&Simple:RawFoodPrep&MenuPlanning,and Diary of a Raw Pregnancy. Karen divides her time between running theNetwork, writing, speaking, networking and consulting, both nationally andinternationally,andspendingtimewithherfriendsandfamily.Karendiscovered rawfood in thespringof1993,atage20. Inspiredby the
powerfulchangesshefeltandsawinherselfassheaddedmorefreshfoods toherdiet,shewent lookingforasmuchinformationonthesubjectasshecouldfind.VerysoonintohersearchshespottedatinyadinTheVegetarianmagazineforTheFreshNetwork,which read:RawFood forVibrantHealth!She joinedthenetworkshortlyafter,andsoonbecameoneofitsmostpro-activemembers—littledidsheknowthatonlyfiveyearslatershe’dberunningtheorganizationherself!Intheyearsthatfollowed,Karenwastofacemanychallenges.InApril1984,
just a year after adopting amore rawdiet,Karenwas diagnosedwith “severecervical cell abnormalities” after a routine smear test.Shewas advisedbyherdoctortohavelasertreatmentassoonaspossible.Knowingthatshehadtotakeherconditionseriously,yetinthebackofhermindawarethattherewasanotherway,shedecidedtotakeresponsibilityforherownhealthandadoptedanallrawdiet,tookwheatgrassjuice,andalsopracticedvisualizationtechniquestoseehercellshealthyandwellagain.Whenshewasre-testedsomemonthslaterhertestcamebacknegative—shewascompletelyclear.Further inspired to teach and spread the word about the benefits of eating
naturally,Karenspenteverysparemoment readingandresearchingherchosen
subjectforthenext4years,untilshefinallycametomaintaina100-percentrawdietonapermanentbasis.Atthispointshetookontheroleasco-coordinatorforTheFreshNetwork,andtherestishistory.Intheyearssince,KarenhasexpandedtheNetworktoofferahigherlevelof
help and support. It provides a massive array of raw resources and events,publishesitsownmagazine(GetFresh!)andhasauniquemembershippackage,plusFreshGroupsaroundtheUK.“Andthisisjustthestart!”saysKaren,whoclearlyisonamission!Nowinher thirties,Karen isamotherand is lookingforward todeveloping
deliciousrawmealsforhernewfamilyasmuchassheistointroducingtheUKtogourmet rawcuisine throughall the events andpromotion shehasplanned.Shemaintainsthatherphilosophyissimple:“Ifyoufeedyourselfright,youfeelmuchmore able to take life on andmake themost of it in everyway.Whenpeople begin to experience raw energy for the first time it can be truly life-changing,likefinallysomeoneswitchedthelightbackon.”
Email:[email protected]:+44(0)8708007070Website:www.fresh-network.com
VIKTORASKULVINSKAS
ViktoraswasborninLithuania,at thebeginningofWorldWarII,andcametothe United States in 1950. He received anM.S. Degree in PureMathematicsfrom the University of Connecticut, and was a computer consultant for fouryears for Harvard University, the Massachusetts Institute of Technology, theSmithsonianAstrophysicalObservatory,andtheApolloProject.Just likeeveryoneelse,Viktorasconsumedlargeamountsoffastfoodinhis
youth—sometimes asmany as threeMcDonalds hamburgers in a day. He atemostly cooked food, drank, usedmedication, and consumed up to 20 cups ofcoffeeand3packsofcigarettesperday.Heatemorethanmost,didnotrest,andwasoverworked.Hedidnotdrinkwater.Hedidnotexercise.Thecombinationofallofthesefactorsdidextensivedamagetohishealth.By
his mid-twenties, Viktoras was suffering from advanced arthritis, edema,insomnia, tumors, hardening of the arteries, hair loss and graying, migraines,systemic pain, hypoglycemia, depression, chronic fatigue, environmental
sensitivity,allergies,ulcers, skindisorders, sinusproblemsandat least5coldsperyear.Viktorassayshefeelsfortunatetohavebeenthisill,becauseitforcedhimtomakeseriouslifestylechangestoimprovehishealth.“Iwouldhavebeendead longago,”hesays“if Ididnotupgrademylifestylechoices.”Hisbookscapturethisphysical,mental,emotional,andspiritualtransformation.Forhelp,afterworkingwithseveralnaturopathicdoctors,ViktorasjoinedRev.
Ann Wigmore of the Rising Sun Christianity, where she was pioneeringwheatgrass therapy for individualswith incurablediseases.After several yearstogether, working and conducting research, they decided to join forces andcofoundedtheHippocratesHealthInstitute(www.hippocratesinst.com).As a self-taught live food nutritionist, Viktoras was the personal health
consultanttocomedian/activistDickGregoryduringhis900-milerunforpeace.WhiledoingresearchforhisownbookatHarvardMedicalLibrary,Viktoras
discovered the manuscript of Dr. Edward Howell, MD, The Status of FoodEnzymes inDigestion andMetabolism. Hewas granted permission to publish10,000copiesunderthenewtitle,FoodEnzymesforHealthandLongevity,andwrote thenew introductionhimself.Thiswas the firstbook togo intoprint inEnzymology and it laid the foundation for all future popularization of foodenzymesandlive/rawfoods.ViktorasistheauthoroffivebooksandhascontributedarticlestomanyNew
Age journals, among them, Vegetarian Voice, Vegetarian Times, VegetarianWorld,HealthStreetJournal,NewLife,MagicalBlend,Alternativesandmanyothers.He has given seminars for theWorld Symposium on Humanity in Canada,
Australia,thePhilippinesandGermany,andhaslecturedwellover10,000hoursatsucheventsastheNewEarthExposition,theWholeEarthFestival,theWorldVegetarianCongress, theCancerVictimsandFriendsConvention, theNationalHealthFederationConvention,andothers.
E-mail:[email protected]:1-870-867-4521Web sites: www.naturalusa.com/viktor/;www.bluegreenorganics.com/viktoras/ www.youkta.org;www.youthing101.com
JOHNLARSEN
For Master Raw Food Chef John Larsen, the joy of creative food inventionbegan many years ago. At a very young age, John would concoct differentcombinations of lotions and shampoos in his family’s bathroom. Soon, hismotherrecognizedhis innateneed toprepareandmix,andgavehimreal foodingredients to experimentwith. Johnbeganwith traditional fare—creative eggdishes,unusualsandwichcombinations,anddifferentblendsoffruitsmoothies.Attheageofsix,Johntragicallylosthisfatherinacaraccident.Forseveral
yearsafterwards,hesoughttosoothethepainofthislosswithsugaryandfatty“comfort foods.”Both John andhismother gained a lot ofweight during thisperiod,whichwas compounded by the ill feeling that results from consuminglargequantitiesofunwholesomedenaturedfoods.Johnchangedhispatternofeatingatjusttenyearsold,awakingonemorning
to announce that he was no longer going to eat this way. He wanted to loseweightandbehealthier—hewasswearingoffsugar!Noonethoughtthatthiswhimwouldlastverylong,forhowmuchwillpower
doesaten-year-oldhavetoavoidsugarandfat?Alot,inJohn’scase.Halloweencamearound,alongwithholidaysandbirthdays.Johnstayedtruetohisgoal,totheastonishmentofhisfamilyandfriends.Hewentontobecomeavegetarianinhigh school and has remained very health conscious throughout his life. Notsurprisingly,Johngravitatedtowardsworkasachefafterhighschool.Duringhis12-yearcareerasaprofessionalchef,Johnhascookedinfour-star
restaurants,cateredforprivateevents,andprepareddifferentstylesofcuisineupanddowntheWestCoast.Thejourneytorawfoodsbeganwhiletravelingfiveyears ago; John’s seat companion turned out to be a raw food enthusiast andchef. After talking for hours about this exciting new style of cuisine, Johnchangedhisapproachtofood,metandbecameastudentofVictoriaBoutenko,andlaterthatyear,ranthefirstrawfoodcaféinAshland,Oregon.Johnenjoysethnicfoods,especiallyMexicancuisine,andhasinvestedagreat
dealofhisenergyincreatingrawrecipesthatreplicatethecookedethnicdishesthat he and his wife Hamsa love. John is currently a living foods chef for aprivate household in the Ashland area and continues to cater raw food forfestivals and individual customers. Friends and clients are constantly beggingJohntosharehisdeliciousrecipes,relishedbysomanyinAshland’sexpandingrawfoodcommunity.Thisisthefirsttimethatasampleofhisrecipeshasbeencommittedtoprint.Johnplanstopublishanextensivecollectionofhisowninthenearfutureandwillbeopeningarawfoodrestaurant,Luminescence.
E-mail:[email protected]:541-488-0931Website:www.NewParadigmNutrition.com
JALISSALETENDRE
Jalissawas born in PuertoRico,where delicious exotic fruits abound all yearlong.ThetraditionalPuertoRicandietconsistsmainlyofrice,beansandchickenwith a lot of fried foods and very few raw vegetables. The only raw veggieJalissarememberseatingasachildislettuce.Jalissa had chronic tonsillitis growing up, and received many shots of
antibiotics. She became overweight andwas often sick.At the age of 18, shemovedtoTulsa,Oklahoma,whereshelearnedtoeatsaladsanddiscoverednewvegetables.Shealsodiscoveredbarbecuedbeef,andateiteventhoughitmadehersick.Herfavoritehobbywaslookingatmagazinesandbookstofindandtrynewrecipes.Jalissa was married in 1999, and moved to Montreal, Canada. Before the
wedding, some of her friends asked her, “Are you really going to marry avegetarian?”She laughed and told them shewould try to bringhimback to a“normal” diet. Little did she know that she was the one who was going tochange.Jalissa’s husband convinced her to start reading books andwatching videos
aboutnutrition.Sheattendeda3daytrainingworkshopwithGeorgeMalkmus,thefounderofHallelujahAcres,onachievingoptimumhealththroughthelivingfoods diet. Jalissa began to realize the importance of nutrition. She stoppedeating animal products, and noticed an improvement in her health. Herchronically inflamed tonsils shrunk and she did not get a single cold or fluduringherentirefirstwinterinCanada.Jalissabecameinterestedinvegancooking.ShemettheBoutenkos,and,after
tasting theirdishes, learnedhowdeliciousrawfoodcouldbe.Jalissastarted toexperimentonherown,preparing rawfoods in tastynewways.Togetherwithher husband, she organized conferences in which he talked about healthynutritionandsheprepared rawmeals foreachguest toeat.Themanypositivecomments from thosewho attended these dinners led Jalissa towrite her firstrecipebook,TheDelightsofLivingFood,availablenowinEnglish,FrenchandSpanish.Jalissacontinuestoencouragepeopletoaddlivingfoodstotheirdiet.Shehopeswewillenjoyherrecipesandhaveagoodtimearoundthetable.
E-mail:[email protected]:(514)898-8273Website:www.Jalinis.com
ELAINALOVE
ElainaLoveisaprofessionalrawfoodchef,instructor,author,andfounderandoperatorofPureJoyLivingFoods.ElainahasbeenapresenterateventssuchasTheSouthBayVegetarianFaire,
The Portland Raw Foods Festival, Raw World, Nature’s First Law’s Edenretreats, andmanymore. She also conductsmonthly classes inCalifornia andtravels nationwide to personally train people in their own kitchens. She hascateredrawfoodretreats,events,andweddingsformanyrecognizedleadersinthe living foodcommunity.She spokeand taughtculinaryclassesat the2001,2002,and2003PortlandRawFoodsFestival.ElainaandMattSamuelsonco-createdthemenuatDavidWolfe’s2002book
release party and headed the team of chefs to serve the largest raw food finedining event yet presented. With a total of 300 plates served, the party wasregardedasatrueaccomplishmentintherawculinaryarts.Elaina’srecipeshavebeenpublishedinternationally.Sheisafacultymember
fortheLivingLightCulinaryArtsInstitutewhereshehelpstoconductweeklongrawfoodtrainingsforprofessionalchefsand instructors.She isalsoamomtoDominic, age 7, and she understands how to teach kids to enjoy healthy,deliciousfoods.
E-mail:[email protected];[email protected]:(831)338-1104,(831)477-0129Website:www.purejoylivingfoods.com
RHONDAJ.MALKMUS
RhondaJ.MalkmuswasbornandraisedinnorthcentralIowa.Duringherjuniorhigh years she became a Christian and dedicated her life to the Lord. Aftergraduation,sheleftthefarmandlivedinvariouscitiesintheMid-West,finallysettlinginPrairieduChien,Wisconsin,nestledalongtheMississippiRiver.
In1981aneventoccurredthatwouldchangeRhonda’slifeforever.Shewasinvolvedinacar/traincollisionthatcouldhavebeenfatal,andcreditsGodforinterveningtoprotectherandherpassenger.Bothwalkedawaywithnobrokenbones. The accident left Rhonda with arthritis in every joint in her body,however.WhenshemetDr.Malkmusin1990shewasinconstantpain.Whenheshared
the “Hallelujah Diet” with her she decided to try it. After being on the“HallelujahDiet”ashorttime,sherealizedthatthepainwasbeginningtolessen.Within a year she couldnot onlywalk a blockbut a 15-minutemile. Shehasbeenonthedietforyearsnowandallherpainfromthecaraccidentisathingofthepast.Dr. George and Rhonda Malkmus initiated Hallelujah Acres in 1992 as a
Christianhealthministry tohelpalleviate thesuffering theywereseeing in thelivesofsomanypeople.TheirgoalistohelpleadpeoplebacktowhattheyseeasGod’soriginaldietformankind.Theyhavebroughtnewhopeandhealthtomultitudeswiththemessage,“Youdonothavetobesick.”Theyhavetakenthisministry to theworldwithnewsletters,books,andDr.Malkmus’ seminarsandradio and television appearances, including the 700 Club. Since 1993, Dr.MalkmushaspublishedBack to theGarden, a freenewsletter thatgoesout tomore than 100,000 households.His two previous books—WhyChristiansGetSickandGod’sWaytoUltimateHealth—havehadan incredible impact.Everyday,hundredsofpeoplewriteorcallHallelujahAcres tosayhowthesebookshave changed their lives. Now, with Recipes for Life…from God’s Garden,Rhonda Malkmus has provided the most detailed information yet on how toreturntothe“God’soriginaldiet.”PresentlyGeorgeandRhondaMalkmusarefulfillingthedreamof“Hallelujah
Acres”byproclaimingthemessage“YOUDON’THAVETOBESICK!”totheworld.Theirbooksandnewslettersaresentaroundtheworld.RhondaMalkmusisalso thefounderandhostof theAnnualWomen’sRetreatheldatHallelujahAcres inShelby,NorthCarolina, forwomenwhowant to experienceadeepercommitmenttotheirdietandtheirreligion.
Email:[email protected]:704-481-1700Website:www.hacres.com
ELYSAMARKOWITZ
Asanauthor,gourmet raw foodchef, radioandTVhostess,Elysahas awidespectrum of interests in the health and personal growth arenas.Most recently,Elysa produces and hosts Opening New Doors, an Internet radio program onwww.HealthyLife.Net.Thespotlightisonauthorsandother“famousfolks”whoopenthedoorsofhealth,healing,andhope.Hervivaciousandenthusiasticstyleiscontagious.Herfoodisdivine.Herinterviewsareperceptiveandinsightful.In1991,ElysabegantapingthefirstWestCoastTVprogramaboutrawand
living food preparation. Episodes of Elysa’s Raw & Wild Food Show areavailable inDVDformat.Oneachepisode,Elysaandher talentedguest chefsteachviewers toprepareawidevarietyof rawand living foodmenus.Elysa’sshow strives to demystify gourmet raw food preparation, and simplify yourkitchen experience.Her goal is to show you how to create live food culinarymasterpiecesinyourownhome.Elysa’sexperiencewith raw foodbeganwhenhermotherdiedofcancer. “I
realizedthatIneededtoadapttoahealthierlifestyleinordertoavoidthesamefate,” Elysa says. Elysa’s interest and introduction to raw and living foods isdetailed inachapterofhersecond recipebook,WarmingUp toLivingFoods.She is also the author ofLivingWithGreen Power: AGourmet Collection ofLivingFoodsandSmoothiesandMore—FortheHealthofIt!
E-mail:[email protected]:760-251-7488Website:www.galaxymall.com/health/livingfoods/aboutmarketplace.html
PAULNISON
Untilhewas19yearsold,PaulNisonate theStandardAmericanDiet (SAD).Thenhereceivedawake-upcall,andwasdiagnosedwithulcerativecolitis.Foryears,Paulenduredalonglistofpainfulsymptoms.Everytimehewent
to thedoctor,hewas told tostayawayfromcertain foods temporarily.Afterawhilehewouldfeelbetterandresumehisnormaldiet.Soonafter,hewouldgetsickagain.Paul started to see a pattern.He stopped eating dairy altogether, then eggs,
meatandsugar,andtoldhisdoctorhefeltbetterwithout thesefoods.Shetold
himthatfoodhadnothingtodowithhiscondition.At 23, Paul left his stressful job in the financial district inNewYork as an
officemanagerforabigWallStreetcompany,andmovedtoWestPalmBeach,Florida. He was still having colitis flare-ups, but not as often or severe. Byseemingly sheer coincidence, he moved near a place called The HippocratesHealth Institute. Paul would visit the institute often during his daily walksaroundtheneighborhood.Attheinstitute,Paullearnedabouttherawfoodlifestyleandaboutlivefoods.
He immediatelyputhimselfonan80-percent rawfooddiet. Itmadeenormousdifference to Paul’s health, and he stuckwith it—even though his doctor saidthatrawfoodswerenogoodforhiscondition.At25,PaulmovedbacktoNewYorkandresumedworkingthestressfuljob
hehadleft.InNewYork,hemetmanypeoplewhoadoptedarawfooddiet,andbegan reading more books on the raw diet and lifestyle. In a bookstore inManhattan Paul found a book byDavidKlein calledTheFruits ofHealing-Astory about a Natural Healing of Ulcerative Colitis. It was exactly what heneededtoread.HethenheardDavidWolfeofNature’sFirstLawspeakingonalocal radio showabout the rawfooddiet.Soonafter,hedecided to switch toa100-percentrawfooddiet,andjoinedarawfoodsupportgroup.ThemorePaulgotinvolvedwiththerawfoodlifestyle,themorepositivehis
outlookbecameonlife,andhishealthconsistentlyimproved.Sincegoing100-percentraw,Paulhascompletelyovercomeulcerativecolitis.
He feels better than ever and has become increasingly inspired about life.Hequit his stressful job and began working as a rawfood chef in a vegetarianrestaurant.Heorganizesrawfoodpotluckseverymonth.PaulisauthorofRawKnowledge,RawKnowledgeII,andTheRawLife.He
has been featured on The Food Network and in several magazines andnewspapersaroundtheworld.HeleadsarawfoodsupportgroupinNewYorkCityandisfeaturedonarawfoodtelevisionshoweveryweekinNewYorkCity.Hetravelstheworldgivinglecturesontherawlifeandteachesfoodprepclassestoshowpeoplehoweasyandfuntherawlifecanbe.
E-mail:[email protected]:9174072270website:www.Rawlife.com
PHILIPMcCLUSKEY
Philip McCluskey is a 31-year-old entrepreneur, motivational speaker, andauthor,andispassionateaboutrawfoods!Beingoverweighthisentirelife,andafter30faileddietattempts,hesurpassedmorbidobesityandskyrocketed toamaxweightof400lbs.Hethoughtgastricbypasssurgerywastheonlyoption,andafteramonthoftestshewasreadytohaveitdonewhenhediscoveredrawfoods.Heswitchedtoeating100%rawveganovernightandhasneverbeenoffadaysince.Todatehehaslostover200lbsandisonthefast tracktorediscoveringhis
life in a way he never thought was imaginable. Everything in his life haschanged including his health, mental clarity, spiritually, job, and a newfoundpassion for raw food. He decided to share his message through inspirationalblogs,videos,pictures,andadvicethroughhiswebsiteLovingraw.com.Hetoursthe country speaking about his experiences with overcoming obesity, healthyweightloss,his100dayjuicefast,andbreakingpatternsofemotionaleating.Hehas also embarked upon writing his first book, which should be available instoresnextyear.
E-mail:[email protected]:www.lovingraw.com
KARENPARKER
Karen Parker is Master Chef and Culinary Consultant for the Tree of LifeRejuvenationCenterinPatagonia,Arizona.Herculinaryexpertisecombinestheconcepts of elegant and gourmet cuisine with raw and living foods. Becauseflavor is the true ambassador of any dietary culture, her approach fusessumptuousflavorsandtextureswiththeartistryofnature,stimulatingthesensesandsatisfyingthediner’sphysicalandemotionalfaculties.Karen’s role atDr.GabrielCousens’TreeofLifeRejuvenationCenter is to
counselclientsone-on-oneinregardtolivefoodpreparationandtheindividual’sgoals. Those goals range from lifestyle implementation issues, includingnutritionalandhealing-relatedconcerns,aswellasthedemandsofone’sfamily,time,andwork.Karen’sparticularfocusistoprovidepersonalizedinstructionsothatclientscaneasilycreatetrulydeliciousmealsthattasteevenbetterthantheircookedcounterparts.SheprovidesthisserviceattheTreeofLifeandalsotravels
toclients’homesaroundthecountry.Sheisalsoavailableforrestaurantandspamenuconsultations.Karen is also theLead Instructor for theculinarycomponentof theMasters
Program inLiveVeganNutrition,offered through theUniversityof IntegratedLearning.KarenisthrilledtobeapartofthefirstMastersprogramintheworldfocusing on the live food lifestyle. She facilitates gourmet food preparationclasses in the Live Food Chef Apprenticeship Program and in specialtyworkshopsattheTreeofLife.BeforerelocatingtoArizonaandtheTreeofLife,Karenofferedworkshopsin
livefood nutrition and its preparation in the state of Washington, often inconjunction with yoga retreats. She holds a Bachelor’s degree from theUniversity ofNevada, and did her coursework inEnvironmentalManagementandinNutritionandfieldworkinCostaRica,Panama,andGuatemala.
E-mail:[email protected]:www.sunraw.com;www.quantumraw.com
RHIO
Rhio is a singer, actress and author, aswell as an investigative reporter in theareaofhealth.Asaperformer,shehasappearedonover50TVshows.CurrentlysheiscompletingaCDalbumcalledTimetoStartBelievingAgain,10originalsongs which cover environmental and raw food related themes. Rhio is ofHungarian-CubandescentandcompletelyfluentinSpanish.CNNandAmericanJournalairedstoriesontherawfoodlifestylefeaturingRhio.Sheisconsideredanexpertintheareaofrawandlivingfoods.A series of videos is in the works, entitledWhat’s Not Cookin’ in Rhio’s
Kitchen, which will demonstrate how to prepare some of the easy, but lesserknownrawfoods,likeyogurts,seedcheesesandicecreams.Thisserieswillalsoincludeall categoriesof foodswitha special focusondeliciousandsatisfyingmaincoursedishes.ThefirstDVDintheseriesissetforreleaseinMay2008.Rhio is a passionate activist against the genetic engineering of seeds/plants,
animals andpeople.Shebelieves that themultinational corporations, and theirpoliticalalliesinthegovernment,thatarepromotingGEdemonstrateaflagrantdisregardanddisrespectfortheintegrityoftheNaturalWorld.Withanestimated60–70% of foods in the supermarkets contaminated with GMOs that remainuntestedandunlabeled, thepublic isbeingforced tobe theguineapigs in this
colossalexperiment.Rhio lecturesacross thecountryperiodically,encouragingpeople to take grassroots action to getGE food production banned from theircommunitiesandattheveryleastlabeledandtested.Asanavidorganicgardener,Rhioiscurrentlydevelopinganorganicfarmin
upstateNewYork.Shehas incorporatedpermacultureprinciples andcreated adiverse variety of heirloom fruits, berries, nuts, vegetables, herbs, and wildediblesontheproperty.Rhio hosts an internet radio show that can be heard all over the world at:
www.tribecaradio.net. Rhio also covers national and international informationabout the raw/live food lifestyle on her extensive website:www.rawfoodinfo.com.Sheoffersamonthlynewslettertopeoplewhojoinherfreee-zyne.Periodically,RhiohostslivingfoodpotluckdinnersatherspectacularTribeca
loftindowntownManhattan.Shealsooffersclassesonhowtopreparerawandliving foods for students in both English and Spanish. Medical doctors, whobelieveinthebenefitsoftherawlifestyle,regularlysendhertheirpatientstobetrainedinrawfoodpreparation.
E-mail:[email protected]:(212)343-1152(hotline)Website:www.rawfoodinfo.com
EDDIED.ROBINSON
EddieRobinsonwasbornwith thedesire tobea chef inhisblood.Hismom,grandmother, aunt, sisters, brother, and everybody else in his family have hadtheir hands in the food service pot. As the eldest son, Eddie rememberspreparing meals for his siblings at the age of 11. For several years EddiepreparedandservedevocativevegetarianmealsfortheSivanandaYogaCenterinNewYorkCity that had aspirantswaiting in line for seconds. Sowhen hiswife, Lillian, needed a chef to preparemeals for her living foodsworkshops,Eddiewasthenaturalchoice.Havingbeenonthelivingfoodspathforseveralyears, Eddie had already created many tasty dishes as the family chef. Hisartisticeye,creativityandnaturalabilityhaveledhimtocomeintohisownasamasterraw/livingfoodschef,turningoutsumptuouscreationssuchas“DeLimePie,” and “Spicy Spring Rolls.” Living the living foods lifestyle continues to
broadenhisexperienceasaliving/rawfoodschefandteacher.
Phone:212-875-7112Website:www.rawsoul.com
JULIEF.RODWELL
RodwellwasbornintheUKandraisedonasmallfarminnorthernYorkshire,soshe grew up eating healthy home-grown bacon, eggs, cream, potatoes, rabbitsandvegetables, includingnettlesandwhole-wheatbreadmadefromlocalflourpurchasedbythesack.Sweetfoodswereararetreat.ShehaslivedandworkedinNorthAmericaherentireadultlife,carvingouta
technical analysis and writing career in transportation and public policy. Herexpertiseincludesaviation,commuterandfreightrail,bustransit,pipelinesandhighways. Since 1983 she’s been the author of a nationally published collegetext-book,Essentials ofAviationManagement. Shewas the coordinator of thefirstEnvironmentalImpactStatementforBoston’s“BigDig”intheearly1970s(anddisavowsall leaks!). Julie isalsoa foundingmemberofNorthAmerica’sfirst owner-built “cohousing” community, Winslow Cohousing on BainbridgeIsland, Washington where she lived for 7 years. She currently serves as theWashingtonStateDepartmentofTransportation’sCoordinationBranchManager,leading a teamwhich assists 24 regional transportation planning organizationsaroundthestatetoaddressthemanyissueswhichfacethem.Inher free time,Juliedesignsone-of-a-kindbeadedstoneandglass jewelry,
partlyasafundraiserforwomeninprison.Forthepastcoupleofyears,shehasbeen assisting Toastmasters International to operate a club inside a women’sprison,andthefundraisinghelpspaytheirclubdues.Shebelievesthathelpingwomenprisonersspeakwellontheirownbehalfisalifetimeskillthatwillaidthemimmeasurablywhentheyre-entertheoutsideworld(as99%ofthemwill).She first got involved in the raw food movement on a whim in 2001 and
discoveredthatarawdietnotonlybroughtaboutmanyhealthimprovementsbutincreasedhermentalandspiritualclarity.ShewastheleadcontributingeditortothefirsteditionofTheCompleteBookofRawFood,publishedin2003andisthecontributingeditorofitssecond,2008edition.“Beingcreative,herdingcatsandhammeringorderoutofchaosarewhatIlovebest,”shesays.Whilenota100%rawfooder,Juliesaysthatthefarthershegetstoward100%,themoreenergized
andempoweredshefeels.She’stheproudmotherofabeautiful27-yearolddaughter,Virginia.
E-mail:[email protected]:360-402-8454
RITAROMANO
RitaRomanohashadauniqueinterestinfoodasmedicineformanyyears.Whatstartedasahobbyhasbecomeherlife’swork.Hercreativeabilityanddesiretonurturehasresultedinanexcitingnewgenreoflife-givingrecipes,makingherapioneerintheindustry.Rita’s educational background includes a Bachelor ofArts degree from the
State University of New York in Stonybrook and post-graduate nutritionalstudies at Hofstra University in New York. She is also a graduate of KushiInstitute in Massachusetts where she studied nutritional food preparation,orientalmedicine, shiatsumassage and visual diagnostic techniques.After co-owning and operating New Horizon Natural Foods Restaurant in Key West,Florida, she went on to serve as the Executive Chef and Food Director atHippocratesHealthInstituteinWestPalmBeach,Florida.AfterWestPalmBeach,RitareturnedtoKeyWest.SheopenedDininginthe
RawCreative Kitchen and providedwonderful raw food cuisine for the localcommunityandincomingtourists.Aseriesofclasseswerepresentedmorningsandthestudentscreationswerelatermarketedtothosecommittedtoarawfoodlifestyle.Forthepasttwentyyearsshehasbeenprovidingspeciallypreparedmealsas
well as teaching theory and technique to awide array of people ranging fromthoseinterestedinmaintaininghealthtotheseriouslyill.Hervastknowledgeofdifferentvegetarianstylesandphilosophieshashelpedher tosatisfy justaboutanyone’spalate.Aftermany years of observing the transformational effect of a healthy diet,
Ritahascompiledherfavoriterecipestosharewithothersthatareinterestedinoptimum well-being. She also has an online store at www.rawkitchen.com,whichoffersrawfoodcakestogo.Aswellasprovidingacompleteknowledgeof raw food cuisine, Rita also teaches macrobiotic techniques that are easilyimplementedandprovideavarietyofchoicestofiteverylifestyle.
E-mail:[email protected]:305294-6644Website:www.rawkitchen.com
MARYRYDMAN
MaryRydman is the author ofRawandRadiant: SimpleRawRecipes for theBusy Lifestyle and has been offering rawfood based nutritional consultationssince 1995. She is also a certified EBE (Emotional Body Enlightenment)facilitator with a great desire to help individuals and couples live to theirpotentialthroughemotionalaswellasphysicalhealth.Sheleftherformercareeras a commuter airline pilot in 1993 to study health and nutrition, and is thecofounder of Original Radiance, which offers a new paradigm for physicalhealth and nutritional healing. She began her own EBE journey in 2001 anddiscovered the importance of emotional health in reaching a state of vibrantalivenessandpassionforlife.SheoffersindividualandgroupEBEfacilitationinadditiontoconsultationsonlivefoodbasednutrition,andRadiantLifeChigongclassesforthoseinterestedinallaspectsofwell-beingandreadyforanewlevelofhealthandvitality.For more information please see www.originalradiance.com. She can be
reached through e-mail at [email protected] Raw and Radiant: Simple RawRecipes for theBusy Lifestyle is self-published throughOutskirts Press and isavailablethroughAmazon.comandBarnesandnoble.com.
JEREMYSAFRON
Attheageof9JeremySafronbeganhisexplorationsintotheworldofnaturalmedicineandhealthbeginningwithhisstudiesofChinesekungfuandnaturalmagic. Inspired by his vegetarian mother’s work on the gifted and talentedprogram for US school systems Jeremy used his 188 IQ to acquire as muchknowledge as possible. His voracious appetite for arcane wisdom led him tostudyadiversevarietyofmartialarts,mysticism,alchemy,alternativescience,herbology,yoga,andeventuallylivingfoods.In1994JeremylivedwithDr.AnnWigmore at her Puerto Rico institute and immersed himself in his studied ofdietaryhealthandtheuseoffoodasmedicine.Hethencontinuedonseekingoutraw food educators and martial art masters and apprenticed himself to gaingreater experience and knowledge. Jeremy also studied varied forms of
diagnosisincludingChinesemedicinetechniquessuchaspulseanalysisandtheancientEgyptianartofIridology.In1996,ontheIsleofMaui,JeremyopenedthedoorsofhisRawExperienceRestaurant. Itwasoneof the firstof itskindand pioneered many of the concepts and dishes that are common in all raweateriestoday.Jeremybeganteachingclassesandpublishedhisfirstbook“TheRawTruth”astheworldliveneduptorawfoods.Travelingtheglobe,spreadingthemessageJeremycontinued to teach living foods lifestyleandconsulted formany raw food eateries and businesses. The huge response brought forth thecreationofanewsletter“TheLivingPlanet”and2morebooks“RawResources”and “The Fasting Handbook.” In 1998 Jeremy gathered the top living foodeducators around for a raw food educational workshop in Maui and helpedinspire and influencemany of the key people in today’s raw foodmovement.Jeremyhascontinuallyteamedupwithlike-mindedindividualsforthepurposeof elevating consciousness and promoting a sustainablewayof healthy living.Jeremy’scontributionsandinventions,suchas:Monkeynutanonviolentvideogame, Powerwraps, Rawmesean and Buckybars living food products, hisrevolutionaryDragonYogaDVDwhich unifies yoga andmartial arts, and hisfabulous music continue to uplift and influence the world. Currently JeremyofferscustomdesignedprivateeducationalworkshopsandclassesonhisfarminHawaii and consultswith corporations and individuals regarding sustainabilityand eco friendly options for improving health and fitness while maximizingbrainpowerandproductivity.
E-mail:[email protected]: 808 878 8091, 310 RAW FOOD (729 3663) Web site:
www.jeremysafron.com
MATTSAMUELSON
Matt Samuelson is one of the leading raw food chefs in the industry. Hecurrently holds the esteemed position of Head Chef and Instructor for LivingLightCulinaryArtsInstitutewhereheispartoftheteamthatconductsmonth-long chef and instructor training courses.Matt is also the chef for all LivingLightretreats,includingRawWorld.HehascateredretreatsandeventsinBali,CostaRica, andHawaii, aswell as innumerous locations throughout theU.S.MattrecentlytrainedtheculinarystaffatTheFarm,theHippocratesresortinthePhilippines.
Matt and Elaina Love co-created themenu forDavidWolfe’s book releaseparty in 2002. The party was the largest raw food fine dining event yetpresented, with a total of 300 plates served. It was regarded as a trueaccomplishmentintherawculinaryarts.Matt offers services including personalized raw food lifestyle training,
gourmet personal chef services, menu development and help with setting upkitchensformajorspasandretreatcenters.Hissimpleapproachmakeslearningeasyandfoodpreparationfun.
E-mail:[email protected]:(831)661-2611
CHADSARNO
Called“thekingofuncookedandvegancuisine,andchef to thestars”byGQmagazine,and“theMichaelJordanoflivingfoods”byactorWoodyHarrelson,Chadhasbeenbringinghisapproachtohealthycuisinetosomeof theworld’spremier organic vegan restaurants, spa resorts, film sets, healing centers andindividualsforoveradecade.His chef training programs and seminars have attracted an extensive
worldwide audience of professional chefs, culinary school students and foodconnoisseurs.Director and Founder ofVitalCreations, LLC, he specializes inrestaurant and spa consultation, along with guest chef / presenter at healthconferences globally, working with chefs and restaurateurs to increase theircreativityanddevelopdeliciousandhealthyveganmenus.Throughouttheyearsof training, V.I.P catering and consulting, celebs and musicians have enjoyedChad’sculinaryservices.Chadgrewupinrestaurantsandwithgastronomybeingafamilypassionand
washighlyinfluencedbythedeliciousandcomfortinghome-cookedmealsandloveforcookingofhismotherandpaternalItaliangrandmother.BeingraisedinNew England with vibrant flavors and abundance of fresh produce from hismother’sgardenshasmadehimawareofthe‘gardentotable’philosophythathebelievesstronglyintoday.Chad partnered with The LifeCo in mid-2006, an international Lifestyle
companybased incentralEurope, todevelop theSAFCuisinepurevegetarianrestaurant concept (Simple Authentic Food); an exciting green gastronomy
concept highlighting raw, vegan cuisine and organic wine bars. CurrentlyoverseeinghisrestaurantsinIstanbul,Munich,LondonandsooninGenevaandDubai,ChadisnowbasedinLondon.E-mail:[email protected]:1-888-276-7170Website:www.rawchef.org
SHANNONISLEYSCHNIBBE
Shannonfirst learnedaboutwhat isnowthe rawfoodmovementwhileonherpathtolessenherseveresensitivitiesandasthma.In1990,shewenttoahealthpractitionerwhostudiedwithAnnWigmore,andlearnedaboutjuicing,organicfood,foodcombining,colonics,etc.Sheslowlyincorporatedtheideasintoherlife. She also started practicing yoga at that time to work on the mind bodyconnection;becomingacertifiedIntegralyogateacherin1998.In 2000,while living inChicago, shewas eating atKaryn’s (FreshCorner)
anddecidedtogoallraw.(Karyn’sisafabulousrawrestaurant.)Afterbeingrawforawhile,shestoppedtakingallhermedicationsanddidagreenjuicefastforfourweeks.Shedoesn’trecommendthispathtoanyonebecauseoftheintensedetoxsheexperienced.Afterthatshedidn’tneedherinhaler.Thatwasamiracletoherandsherealizedshewasontosomething.Afewyearslater,andinhalerfree,sheandherhusband,Warren,foundedEat
intheRaw,hadtheirfirstbaby,andstartedbottlinghercreation,Parma!VeganParmesan.Parma!isnowavailablealloverthecountryandinCanada.Parma!isGoodKarma!
E-mail:[email protected]:www.soulsandals.com;www.eatintheraw.comPhone:541-665-0348
NOMISHANNON
NomiShannonistheauthorTheRawGourmet(BookPublishingCo).Publishedin1999andnowinits15thprinting,TheRawGourmethasbecomearawfoodclassic and a best-seller.With over 250 recipes and filledwith full-color food
photographs, The Raw Gourmet is a complete resource guide to one of theworld’sfastestgrowingnutritionandhealthmovements, therawfoodlifestyle.Insideyouwilllearnhowfreshnon-cookedfruits,vegetables,nutsandseedscanboostyourvitalitywithoutsacrificingflavor.In The Raw Gourmet Nomi tells you everything you need to know about
equipment,soakingandsprouting,seasonalbuying,foodstorage,wheretofindingredients as well as providing a food glossary andmuchmore. Nomi says,once you have read The Raw Gourmet from cover to cover, you will knoweverythingyouneedtoknowtohavearawfoodkitchen!Enteringitsninthyear,TheRawGourmetisstillatoprawfoodbest-seller!NomigraduatedcumlaudefromFraminghamStateCollegeinMassachusetts
in1983withadegreeinpsychologyandattendedtheMastersDegreeprogramatBostonUniversity’sschoolofSocialwork.DuringthoseyearsNomirealizedthat the effects of food from a holistic point of view—body andmind—weremoreofapassion forher thanpsychological counseling. In1987Nomibeganherownrawfoodjourneybystartingat50%rawandbecoming100%rawthefollowingyear.Now,Nomimaintainsa100%rawregimemostofthetime,withsomecookedfoodsomeofthetime.DuringheryearsworkingasDirectoroftheHealthEducationProgramandas
a Program Counselor at Hippocrates Health Institute in Florida, Nomi sawprofound improvements in people’s health when they adopted a raw foodslifestyle. Nomi feels so honored that she has been able to observe first handmany times over the miracles of healing that can occur when a sick personutilizes a 100% raw food cleansing and detoxifying program.She feels that itonlystandstoreasonthatahighrawfoodprograminahealthypersonwillhelptoavoidillness.OvertheyearsNomihasproventoherselfbothpersonallyandbyobservationofothers that thedelightsof lookingandfeelingyearsyoungerthantheiractualage,alongwithbeingvibrantlyhealthy,faroutweighanysmallinconvenienceintimeandefforttolearnhowtoeatwell.ACertifiedHippocratesHealthEducatorsince1995,NomiisalsoCertifiedas
aniridologistbyDr.BernardJensen,isareikimaster(non-practicing),andhastraining and experience inmany alternative healthmodalities including herbaland homeopathic remedies. But the dominant subject that Nomi writes andteachesaboutisrawfood—fromtherapeutictogourmet.Nomi currently resides inWilmingtonNorthCarolinawithRocky theDog.
Nomihastwochildrenandonegrandchild.TolearnmoreaboutNomiShannon,gotorawgourmet.com.
E-mail:[email protected]:888-316-4611Website:www.rawgourmet.com
SHAZZIE
ShazziewasborninEastYorkshire,England,onthe23rdofJanuary,1969.Shebecame a vegetarian at the age of 16, and a vegan two years later. ThoughShazziewas theonlyvegansheknewat the time, shenever regretted stickingwith this decision. It suited her feelings towards compassionate living, whichwaswellworththeinconvenience.By the time she was a vegan, Shazzie had already suffered a lifetime of
feeling isolated, tired and unhappy, and as an adult this had blossomed intodepression,lethargyandbrainfog.Thephysicalachesandpainswereconstant,aswastheknowledgethatshewasn’tlivingthelifeshewasborntolive.Becoming a raw fooder at the age of 30was an intrinsic part of Shazzie’s
journey towardmental, spiritual andphysical freedom.For the first time ever,shewaslovinglifeandshefeltrebuilt ineveryway.Nomorecripplingperiodpains,nomorebadskin,orbackaches,andfinally,nomoredepression.Decidingto allow only positive energy into her body helped her to fulfil her lifelongdream—happiness!When Shazzie went raw, she documented her journey in great detail at
www.shazzie.com/raw/journal/. Then something amazing occurred…Her Websitestartedgettingthousandsofhitsperweek,andshewasreceivinglettersfromstrangerssayingthattheinformationshehadsharedhadchangedtheirlives.Shazzie.comcurrentlygetsover2,000hitsperday,and ishometoaunique
set of step-by-step raw food preparation videos, covering a week’s worth ofbreakfast, lunchanddinnermeals.Youcanalsocheckoutherdetoxworkshoponvideo,foranyonewhocan’tgettoseeherinperson.Shazzie’snewbook,DetoxYourWorldisauniqueandholisticguidetoliving
a lighter life. Just like her previous publication, it doesn’t say “raw” on thecover, so it continues to secretly bring the raw message to the unsuspectingmainstream!You can catch Shazzie at the workshops and talks she gives on food
preparation,holisticdetoxing,andlove,lifeandliberty.
E-mail:[email protected]:+44(0)8700113119Websites: www.shazzie.com; www.detoxyourworld.com;
www.wholisticraw.com;www.rawcreation.com
DR.JAMETHSHERIDAN
Dr.JamethSheridanbecameinterestedinhealthataveryyoungage.Hegrewup an avid athlete, and became involved in nutrition’s effects on physicalperformance. He eventually became a whole food Vegan (NOT a junk foodVegan—BIGdifference)andwatchedhishealthandperformancesoar.Whenhediscovered raw foods, his health reached a whole new level. Dr. Sheridanapproachesrawfoodsveryscientifically,andhasdoneperhapstheonlymodernresearch on of its kind on raw foods including leukocytosis and enzymetemperatures.HeandhiswifeKimwrotethebookUncookingWithJamethandKimin1991.Itintroducedmanynewrawfoodrecipesandrecipeconceptsthathave been widely adopted since. Today he writes, researches and produceshealing programs and products through HealthForce Nutritionals(www.healthforce.com) and also conducts on-going research into healthexcellence,Veganism, raw foods (www.rawfoodresearch.com) andovercomingseriousdiseases.Dr.Sheridanhasalwayssoughtahigherlevelofhealthandexcellence,andin
1984 his passion for nutrition and health was ignited while participating incompetitiveathletics.Hedelvedintonutritionandsportsnutrition,gaveupredmeat,hydrogenatedoil,whitesugarandwhiteflourandmovedtowardsawholefoodandplant-basedlifestyle.Healsostartedtakingmanysupplements.Hegotexcellent results, and, after a few years, became a full-fledged Vegan, eatingmostlywholefoods.HehasremainedVeganeversince.Dr.Sheridandiscoveredrawfoodsin1986throughNaturalHygiene,T.C.Fry,
theworksofHerbertSheltonandothers.Hegaveupallofhissupplementsandherbs,astheyweremerely“toxicsuppressivepotionsandelixirs”accordingtothisphilosophy.Hebegantowater-fast,andbecameashardcorearawfoodistasanyonecouldimagine.Awholenewworldofcleansingandhealingopeneduptohim.Eventually,Dr.SheridandiscoveredtheworksofViktorasKulvinskas,began
growing and juicing wheat grass and sprouts, and started exploring“supplements”likealgaes,superfoodsandherbs(alltabooinNaturalHygiene).
Healsostarteddehydratingandmakingrecipes.WiththisnewapproachtorawfoodVeganism,hishealthreachedanotherlevel.HeandhiswifeKimpresented“UncookingWithJameth&Kim”workshops
alloverthecountry(includingbeingguestchefsatHippocratesHealthInstitute)andeventuallyco-authoredabookofthesamenamewhichincludestheoriginalFlax Seed Cracker recipes. They then went on to found HealthForceNutritionals, which provides unique cleansing and healing products andprograms.Sincehediscoveredrawfoodsin1986,Dr.Sheridanhasconductedextensive
researchonrawveganfoodsandhealing.HemakesuseofKirlianphotography,live blood cell analysis, traditional blood testing, iridology, and energeticmeasurements. Dr. Sheridan has established www.rawfoodresearch.com tofurtherthison-goingresearch.Fromhisresearch,Dr.Sheridanhaslearnednewreasonswhyrawveganfoodsaresobeneficial,andthatmanylongheldnotionsabout raw foods were incorrect. Some of his findings include the following:There is an immense difference between isolated or synthetic vitamins andminerals and what Dr. Sheridan has termed “Bio-Compatible NutritionalSuperfoods™” This realization led him to createmany natural superfood andherbalformulastogreatlyenhancecleansing,healing,andregeneration.Superfood/juice/herbal healing programs are farmore effective at cleansing
andhealingandmucheasieronthebodythanwaterfasting.Animal products are even more harmful than Dr. Sheridan had previously
thought.Dr.Sheridan’s researchhas alsoproven tohim,over andover again, that if
youwanttoachievethehighest levelofhealthpossible(inadditiontobeingawholefoodsVegan),yousimplymustincludealargepercentageofhighwatercontentrawfoodsinyourdiet.
Phone:800-357-2717Web sites: www.HealthForce.com; www.RawFoodResearch.com;
www.JamethSheridanND.com
KIMSHERIDAN,N.D
Kim’s interest innutritionwasoriginally spurredby somehealthandnutritioncoursesshetookduringherfirstyearincollege.Initially,shetookthesecourses
outofpersonal interestandnever intended to turnhealth intoacareer,but themore she learned, the more passionate she became about all things health-related.SoshemajoredinbothHealthEducationandNutrition.Inthemid-1980s,KimreceivedsomeliteratureinthemailfromthelateT.C.
Fry.Althoughshealreadyinstinctivelyfeltdrawntofreshfruitsandvegetables(andhaddecidedtogoveganforethicalreasons),theNaturalHygieneliteraturefromT.C.washerofficialintroductiontorawfoods.Kimwasinstantlyhooked.ShewentontostudyextensivelyunderT.C.FryathisretreatinTexas.Shereadeverythingshecouldgetherhandsonabout rawfoodsand joined theoriginalrawfoodsupportgroupinSanDiego.In 1990, Kim met her future husband, Jameth, at a Natural Hygiene
conference on the east coast. She flew cross-country to attend that conferencebecauseshesomehowknewthatthemanshewouldmarrywouldbethere.Andhewas.Thevery first thingKimandJameth learnedabouteachotherwas that they
had both gone 100-percent raw the same day, long before theymet.Kim andJameth soondiscovered that their lifepathshadbeenamazingly similar.Theirconnectionwasimmediate,andthey’vebeentogethereversince.Kim and Jameth’s very first date was spent experimenting with different
dehydrator recipes, and their very first creationwas the original FlaxCrackerrecipe.KimandJamethbothwentontoearndegreesinNaturopathyaswellascertification in myriad health and healing modalities. They gave regular rawfood classes, lectures, dinners, and workshops; catered their own 100-percentrawwedding; jointlyauthoreda recipe/nutritionbook (UncookingwithJamethand Kim); started a private practice; conducted and compiled research onmultipleaspectsofhealthandnutrition;andfoundedHealthForceNutritionalstohelppeopleleadhappier,healthierlives.Aftermanyyears,Kimhaschangedcareerpathsandisstillhappilymarriedto
Jameth.Her time is now dedicated tomany other projects, including her newbook, Animals and the Afterlife. (Visit www.animalsandtheafterlife.com orwww.animalove.com for more information.) Kim is also heavily involved inanimalrescue,andmaintainsawealthofresourcesandinformationonhealthydietsandlongevityforanimalsatwww.veganpets.com.
Web sites: www.Animalove.com; www.AnimalsAndTheAfterlife.com;www.HealthForce.com;www.VeganPets.com
CHERIESORIA
RawfoodrevolutionaryCherieSoriaisthefounderanddirectorofLivingLightCulinary Arts Institute. She has been teaching gourmet raw vegan cuisine toindividuals,chefs,andinstructorsforwellover15yearsandvegetarianculinaryartsformorethan35years.Cherieisalsotheauthorofseveralbooks,includingAngelFoods:HealthyRecipesforHeavenlyBodies,andthesoon-to-be-releasedRawFoodDietRevolution:Feast,LoseWeight,GainEnergy,FeelYounger!Cheriebeganherloveaffairwithfoodattheageof12,whenshewonherfirst
cooking contest, and went on to become one of the world’s leading gourmetvegetarian chefs. She is highly regarded in the international vegetariancommunity.In1992,whilestudyingwithDr.AnnWigmoreinPuertoRico,Cherielearned
theprinciplesofusingwholelivefoodstoaidinhealingandrejuvenation.Sherecognizedtheneedtomakethesesimplefoodsasnurturingtothesoulastheyarenourishingtothebody,soshebegancreatingagourmetcuisinethatwouldrival the most delicious traditional cooked foods. Since then, Cherie haspersonallytrainedmanyoftheworld’stoprawfoodchefsandinstructorsandisoftenreferredtoasthemotherofgourmetrawvegancuisine.Attheageof60,Cheriewasawardedherthirdblackbeltintheartofkarate,
one of hermany interests. She is as trim as shewas in high school, and is abeautifulexampleofthehealthbenefitsofarawvegandiet.Cherieisavailableforspeakingengagementsandculinarypresentationsandis
aveteranofradioandtelevision.
E-mail:[email protected]:(707)964-2420,(800)816-2319Websites:www.RawFoodChef.com;www.RawWorld.org
ROBERTYAROSHANDLISASOTO
RoberthasapprenticedforovertenyearsonOptimalHealthandNutritionwithworldrenownedscientistsDr.DanWestandDavidJubb,PhD.Hehaslecturedandperformedclassesincitiesfromcoasttocoast.LisahasbeenTopChefattheGrangeGourmetCateringServiceandCafefor
7years.Shehasperformed jobsat suchhighlyprestigiousvenuesas theState
HouseinBoston,theCranesCastle,HammondCastle,andtheAnnisquamYachtClubontheNorthshore.Robert and Lisa helped to open theOrganicGarden Restaurant in Beverly,
Massachusetts,aswellastheCilantrorestauranton3rdAvenueinChulaVista,California,andofferatrainingpackagerecognizedandimplementedbythemostprogressiveandadvancedHealingRetreats.ConsciousCuisineisdedicatedtoprovidingacompletelyhealthyandtotally
delicious dining experience. Robert and Lisa use only organic living foods toprepare theircuisine,andserve thosewhoknowandappreciate thebest.TheirLifeForceCuisinecontinuestoenhancethehealingandenjoymentofthoseonretreats and strives to promote a healthier lifestyle for people and theenvironment,viathatwhichweconsumewithourmouths.RobertandLisaarecurrentlylivinginSanDiegoandhavejuststartedanew
company,ExoticaGourmet (www.exoticagourmet.com).Theyofferacompleteoperation manual for living foods restaurants and are looking to open manymore.
E-mail: [email protected]; [email protected];[email protected]:1-800-384-6076Website:www.lifeforcefoods.com;www.exoticagourmet.com
JINJEEANDSTORMTALIFEROANDFAMILY
Stormhasbeeneatingaraw-vegandietoffruits,vegetables,nutsandseeds intheirnaturalunheated state forover30years andhasbecomeknownamongstraw-vegansforhisbodybuilder’sphysique.At58heappearsdecadesyounger.Jinjee first started eating a raw food diet 13 years ago. Her before and afterpicturesshowherradicalweightlosstransformation.Now,theirwholefamilyis100%raw-vegan(withnosupplementsordehydratedfoods)andthriving!Visittheir website to see family photos and stories of howwe found the raw diet,photojournalsofthechildrengrowingupasrawvegansovertheyears,articlesabout rawvegan nutrition from a scientific standpoint, and video clips of rawvegancuisinebeingprepared.TheTalifero’salsoselltheir12rawveganebooks,which share their simple and nutritious recipes and raw lifestyle tips, on theirwebsite. In addition, they have created amovie about our family and the raw
fooddietonDVD!
E-mail:[email protected]:804-458-4442Websites:www.TheGardenDiet.com;www.TakeAFruitBreak.com
JONATHANWEBER
Severalyearsago,JonathanWeberrealizedthathislifewasoutofbalance.Helackedpassionandfelt likehewaskeepingthebrakesoninmanyareasofhislife.Hewasafraidtoliveasheshould—withvitalityandcourage.Jonathanknewwhathewas lookingfor.Hewanted todiscoverhispassions
and livewithauthenticityand integrity.Heneeded to feelvitalandstrongandconsciousthathewaslivingashewasborntolive.Two months later, Jonathan found himself in a class on raw foods with
VictoriaBoutenkoandherfamily.Hewascuriousandintrigued,butitwasnotuntil the thirdclass that lightbulbofawarenesswentonwithinhim.Thiswaswhathehadbeenseeking.Jonathanresolvedtogorawanddiscontinuedeatingallcookedfoodsthatevening.Living in a country studio home in southern Oregon, Jonathan has been
thriving on a fully raw/living foods diet for four years. He now feels fullyconnected tohis life, andhe shareshisknowledge, skills, and inspirationwithothers on a regular basis. Jonathan is a loving father, and an avid hiker andbackpacker. He also enjoys bicycle riding, swimming, running and sleepingoutdoors under the stars. He is a residential remodeling contractor and finishcarpenterandenjoyscreatingrugs,clothingandwallartasaskilledhandloomweaver.At 51, Jonathan feels himself to be getting younger rather than older,livinglifewithmorepassion,vitalityandclaritythanhehasknownbefore.
Email:[email protected]
DAVIDWOLFE
Consideredbypeers tobe theworld’s leadingauthorityon rawfoodnutrition,DavidWolfeisoneofthemostsought-aftersuccessandhealthspeakersinthe
worldtoday.Inhisbooks,seminars,andathisretreats,Davidshowsyouhowtosuccessfullyuserawplantfoods,rightlifestyle,andpositivethinkingtobecomehealthyandtoachieveyourfullpotential.Whetheryouchoosetobeavegetarianoraveganorsimplywishtosucceed
with another organic diet, David’s message will help you to live with moreabundanceandenjoyment.Davidisthemiddlesonoftwomedicaldoctors.Hisfatherhasover35years
experienceasanosteopathandMD.Hismotherisananesthesiologist.Atage14,Davidbecameinspiredbymotivationalandinspirationalliterature.
At age 18, he read the book Fit For Life and adopted its plant-based dietlifestyle.In1995,Davidadopteda100-percentrawfoodvegetariandiet.Through years of experimentation, research, nutritional counseling, seminar
speaking,andcommunicatingwiththousandsofindividualsexperimentingwithrawfood vegetarian lifestyles, he eventually developed “The Sunfood DietSuccessSystem.”In 1995, along with Stephen Arlin and R.C. Dini, David founded Nature’s
First Law Inc., the world’s largest distributor of books, booklets, juicers,audio/videotapes, and bulk organic foods to assist people in adopting,maintaining, and enjoying raw plant-food-based lifestyles. Along with hispartners in health, Mr. Wolfe co-authored the book:Nature’s First Law: TheRawFoodDietin1996,whichattractedworldwidenotoriety,ashasitsfollow-upvolume,TheSunfoodDietSuccessSystem.David has degrees in Mechanical and Environmental Engineering and
Political Science. He has studied at many institutions including OxfordUniversity. He concluded his formal education with a law degree from theUniversityofSanDiego.David also operates healing and detoxification retreats in various locations
aroundtheworld,includingthehistoricEdenHotSpringsRanchinArizona.Currently, David travels and conducts success seminars and lectures
worldwide. He appears regularly on radio and television shows around theworld,includingHowardStern(twice)andRoseanne,andisafavoriteguestontheBigBoyprogramonPOWER106FM,LosAngeles’#1morningshow.HeisalsotheauthorofEatingforBeautyandhasbeen interviewedormentioned inCosmopolitan, Vogue, Jane, Vegetarian Times, USA Today,Men’sHealth, andWoman’sDay.
ABEBAWRIGHT
AbebaWrighthasbeenaRawFoodistsinceJanuary,2000.Ithasn’talwaysbeeneasy,butsheiscommittedtothislifestyle.Abeba became a Raw Foodist on an accidental, half-planned trip to the
OptimumHealthInstitute.ShehadbeentoldaboutOptimumthreeyearsprior,but didn’t want to be around sick, lethargic people. That was what she hadenvisionedOptimum to be about, so shewas surprisedwhen the people therelookedjustlikeherandwereallonaquestforgoodhealth.Abebawas looking for amuch-needed rest and a good detox program.Her
bloodpressurewasbeginningtoelevateandshedidnotwanttotakemedication.AfterbeingatOptimumfortwoweeks,Abeba’sbloodpressurestabilizedandisstillaround120over80,sometimes85.Shelostweight,gainedenergy,andfeltjustgreat.Abebacontinuedeatingrawfood.ShetookclassesfromVictoriaBoutenkoto
learnhowtopreparegourmetrawdishes,andwashookedafterVictoriasharedherexperiencewith this lifestyle.Abeba felt inspired toexperimentmorewithlivingfood,andstartedconductingclassesforanyonewhowantedtoincorporateraw foods into their diet. She does not advocate that everyone become a rawfoodist,becausethelifestylehasitschallenges.Butshedoesadvocatehavingatleastonerawfoodmealaday.One ofAbeba’s favorite foods is crackers. Raw foodists aswell as cooked
foodistsraveabouthercrackers.Somanypeopleaskedabouthercrackerrecipesthatsheultimatelydecidedtowriteabookletaboutthesecrettoagoodcracker.ThebookisentitledAbsolutelyAbeba’sKrazyKrackers.“I consider it to be a privilege to bepart of this book to share someofmy
favorite recipeswith you,”Abeba says. “MayGodbless you andkeepyou ingoodhealth.”
E-mail:[email protected]:(510)351-3157,(510)632-3591
AMYYOCKEL
Amy first got into raw foods three years ago, when she was training for atriathlonandwantedtoimproveherstamina.Atthetime,shewasonaproteinbaseddietandeatingalotofSADfood.
Oneday,AmymetaNaturalHygienistnamedArthurAndrewsandaskedhimwhathethoughtwasagooddietforathletes.Hetoldhertoeatonlyfresh,wholefruitsandvegetables,nutsandseeds.“Ithoughthewascrazy!”Amysays.“Howwould I getmy protein?Howwas I going to run triathlon on just that?” shethought.ArthurgaveAmytwobookstoread,SuperiorNutritionandFastingCanSave
YourLifebyHerbertSheltonandher lifehasneverbeen thesamesince.Amywas very skeptical in the beginning, but as she began reading and educatingherself, her fear and skepticism went away. She went from eating a SADAmericandiettoa100-percentrawfooddietovernight—somethingshedoesnotrecommendtopeople.“Begentlewithyourself,”Amysays.“Goingrawshouldbetakeninsteps,becausewhenyouinitiallystartincorporatingrawfoodsintoyour diet, lots of changes start to occur.Raw food is veryhealing, and itwillbringoutthestoredtoxinsinyourbodywhetheryoulikeitornot.”OnceAmyunderstoodwhatdetoxwas,shewaspreparedtohandletheweird
feelingsshewashaving.Shekepteatingrawfoodsandbegantofeelgreat.Sheateonlyraw,fresh,whole,ripevegetables,nutsandseeds.Today she feels stronger and healthier than ever. She follows a raw food
lifestyle,whichismorethansimplyfood.
E-mail:[email protected]:1-877-RAW-CHOCWebsite:www.rawgoddesschocolate.com
SERVICES&SUPPLIES
Belowisalistingofrawfooddistributors,equipmentandsupplymanufacturers,growers,magazines,restaurants,workshops,classesandretreatsbeingofferedinyourarea.Theselistingswerecurrentatpresstime,butyoumaywanttochecktomake
surethatacompanyisstillinbusinessandinthesamelocationbeforeheadingthere.Please also remember to check out the various ads from our chefs and
corporate contributors in the Resources section.Many of them offer productsandservicestohelpyoumakethemostofyourexperiencewithlivingfoods.
Alistingheredoesnotreflectanypartialityonthepartoftherawfoodcommunity,nordoesitconstituteanendorsementbyHealthyLivingBooksorHatherleighPress.
DISTRIBUTORS
ArizonaLivingright.comOpenChute,Inc.5221W.MontebelloDr.SuiteB-15Glendale,AZ85301(800)259-3015www.livingright.comBlenders,juicers,dehydrators,grainmills,andsprouters.
NewHarvestOrganicsP.O.Box148Patagonia,AZ85624www.newharvestorganics.comphilip@newharvestorganics.comOrganicproduce.
California
BarianiOliveOil30111thSt.Suite3ASanFrancisco,CA94103www.barianioliveoil.comemanuele@barianioliveoil.comCold-pressedoliveoil.
DeerGarden/RejuvenativeFoodsP.O.Box8464SantaCruz,CA95060www.rejuvenative.comRawculturedvegetablesandnutandseedbutters.www.rejuvenative.com
DiamondOrganicsP.O.Box2159Freedom,CA95019www.diamondorganics.cominfo@diamondorganics.comOrganicproduce.
GoldMineNaturalFoodCo.7805ArjonsDriveSanDiego,CA92126www.goldminenaturalfood.comsales@goldminenaturalfood.comSourcefornamashoyuandothermacrobioticproducts.
Govinda’s2651ArianeDriveSanDiego,CA92117
GuayakiSustainableRainforestProductsP.O.Box14730SanLuisObispo,[email protected],energizingtea.
HealthForceNutritionals1835AS.CentreCityPkwy.#411Escondido,CA92025(760)747-8822www.healthforce.comJuicersanddehydrators.
JaffeBrothers,Inc.28560LilacRd.ValleyCenter,CA92082www.organicfruitsandnuts.comJB54@worldnet.att.netDriedfruitsandvegetables,nuts,seeds,andgrains.
TheLivingandRawFoodsMarketplace6366CommerceBlvd.#200RohnertPark,[email protected],sprouters,dehydrators,andblenders.
LivingTreeCommunityP.O.Box10082Berkeley,CA94709www.livingtreecommunity.cominfo@livingtreecommunity.comRawnutbuttersanddriedfruits.
Nature’sFirstLawP.O.Box900202SanDiego,CA92190(619)[email protected].
NutivaP.O.Box1716Sebastopol,[email protected].
TheRawWorld11862BalboaRd.PMB#143GranadaHills,CA91344www.therawworld.comEquipmentandingredients.
ColoradoNature’sHighUniqueFoodsP.O.Box19495Boulder,CO80308www.natureshighuniquefoods.comPreparedfoodmadefromrawingredients.
FloridaYahweh’sAliveandWell2127OakSt.Bunnell,FL32110www.yahwehsaliveandwell.cominfo@yahwehsaliveandwell.comSeeds,grains,driedfruits,seavegetables,andnuts.
HawaiiIslandOrganicsP.O.Box1100Honoka’a,[email protected],nuts,andnutbutters.
IowaFrontierNaturalBrands302178thSt.Norway,[email protected],spices,essences,andsproutingseeds.
MassachusettsBlessedHerbs109BarrePlainsRd.Oakham,MA01068www.blessedherbs.comblessedherbs@blessedherbs.comHighqualitydriedorganicherbs.
SouthRiverMiso888ShelburneFallsRd.Conway,MA01341www.southrivermiso.commail@southrivermiso.comMisoandmisoproducts.
MainePinetreeGardenSeedsP.O.Box300NewGloucester,ME04260www.superseeds.comsupersedes@superseeds.comSproutingandotherseeds.
MichiganEarthyDelights1161E.ClarkRd.Suite260DeWitt,[email protected],wholetruffles,anddriedmushrooms.
EdenFoods701TecumsehRd.Clinton,MI49236www.edenfoods.comOrganicfoods.
NorthCarolinaTheGrain&SaltSociety273FairwayDriveAsheville,[email protected],oils,nutandfruitbutters,seavegetables,fermentedfoods.
NewMexicoSeedsofChangeP.O.Box15700SantaFe,NM87506www.seedsofchange.comOrganicseedsandfoods.
NewYorkDidi’sBakingForHealth511E80thSt.NewYork,NY10021www.bakingforhealth.comsnacks@bakingforheath.comRawsnackfoods.
HighVibeHealthandHealing85E.3St.BackcourtyardNewYork,[email protected].
Jubb’sLongevityLiveFoodStore,OrganicJuiceBarandPatisserie508E.12thSt.NewYork,NY10009(212)353-5000Rawfoodingredients.
LiveLive261E.10thSt.NewYork,NY10009(212)[email protected].
OregonRawganique4715SWNashAve.Corvallis,[email protected],someequipment.
TheEssentialOilCompany8225SE7thAve.Portland,[email protected],includinghandpressedcoconutoil.
PennsylvaniaOrganicProvisionsP.O.Box756Richboro,[email protected],seeds,anddriedfruits.
UtahTrueFoodsMarket189W.635SouthOrem,UT84058www.truefoodsmarket.comsupport@truefoodsmarket.comDriedfruits,nuts,seedsandgrains,sproutingsupplies,andjuicers.
WashingtonBarlean’sOrganicOils,L.L.C.4936LakeTerrellRd.Ferndale,WA98248www.barleans.comallen@barleans.comGroundflaxseedsandflaxoil.
Flora,Inc.P.O.Box73805E.BadgerRd.Lynden,WA98264www.florahealth.comFreshpressedoils.
CanadaEvergreenJuices,Inc.P.O.Box1DonMills,OntarioM3C2RBwww.evergreenjuices.cominfo@evergreenjuices.comWheatgrassjuice.
OmegaNutrition1695FranklinSt.Vancouver,BCV5L1P5www.omegaflo.cominfo@omeganutrition.comHighqualityspecialtyoils.
MANUFACTURERS
CaliforniaExcaliburDehydrators6083PowerInnRd.Sacramento,CA95824(800)875-4254www.excaliburdehydrator.comFooddehydratorsofallsizes,Teflexsheets.
GreenStar14109PontlavoyAve.SantaFeSprings,CA90670(888)254-7336www.greenpower.comservice@greenpower.comGreenPowertwingearjuicers.
PlastaketManufacturingCompany,Inc.6220EastHighway12Lodi,CA95240(209)369-2154www.championjuicer.comsales@championjuicer.comMakersofChampionjuicers.
TribestCorporationP.O.Box4089Cerritos,CA90703(888)618-2078www.freshlifesprouter.comservice@freshlifesprouter.comMakersofFreshlifeautomaticsprouters.
NewJerseyCuisinart150MilfordRd.EastWindsor,NJ08520(800)726-0190www.cuisinart.comCuisinartfoodprocessors.
OhioVitaMixHouseholdDivision3615UsherRd.Cleveland,OH44138(800)[email protected],heavydutyblenders.
UtahBlendtec1206S.1680WestOrem,UT84058(800)253-6383www.blendtec.comHighspeeddigitalblenders.
GROWERSUNITEDSTATES
ArizonaTheSanPedroMesquiteCompany5840N.CascabelRd.Benson,AZ85602www.spmesquite.cominfo@spmesquite.comMesquiteflourfromthesouthwest.
CaliforniaAdamsOliveRanch19401Road220Strathmore,[email protected],oliveoil,andpickledvegetables.
AndersonAlmonds6401HultbergRd.Hilmar,[email protected].
BigTreeOrganicFarmsPMB102Turlock,CA95324www.bigtreeorganic.cominfo@bigtreeorganic.comOrganicalmonds.
TheDatePeopleP.O.Box808Niland,CA92257(760)359-3211Organicdates.Exoticvarietiesareavailable.
Dave’sOrganicProduce35151MarksRd.Barstow,CA92311www.davesorganics.comdavesorganics@bigfoot.comOrganicproduce.
ExoticaRareFruitNurseryNurseryLocation:2508-BEastVistaWayVista,CA92085MailingAddress:P.O.Box160Vista,CA92085(760)724-9093Exoticfruittreesanduniqueedibleplants.
NewNativesFarmP.O.Box1413Freedom,CA95019(831)728-4136www.newnatives.comSproutseeds.
MendocinoSeaVegetableCompanyP.O.Box1265Mendocino,[email protected].
SunOrganicFarmsP.O.Box2429ValleyCenter,CA92082www.sunorganic.comcustomerservice@sunorganic.comRawnutsandseedsandotherbulkproducts.
FloridaStarrOrganicProduce,Inc.P.O.Box441745Ft.Lauderdale,FL33355www.starrorganic.comstarrorg@bellsouth.netOrganiccitrusandtropicalfruits.
GeorgiaGreenPasturesWheatgrass1035IndParkDr.#104Buford,GA30518www.greenpastureswheatgrass.comWheatgrass,sunflowergreens,andseeds.
MaineMaineCoastSeaVegetables3GeorgesPondRd.Franklin,[email protected].
MaineSeaweedCompanyP.O.Box57Steuben,ME04680(207)546-2875Sunandwinddriedseavegetables.
MassachusettsSproutmanP.O.Box1100GreatBarrington,MA01230www.sproutman.comsproutman@sproutman.comSproutsandsproutingseeds.
VermontGourmetGreens198DodgeRd.Chester,VT05143www.gourmetgreens.comgreens@gourmetgreens.comWheatgrassandsoilgrowngreens.
WisconsinTheSproutpeople311S.MainSt.Viroqua,WI54665www.sproutpeople.comhelp@sproutpeople.comSproutsandseedsforsprouts,grasses,andgreens.
CANADAManitobaHarvestHempFoods&Oilsc/oFreshHempFoodsLtd.#15-2166NotreDameAve.Winnipeg,ManitobaR3H0K2www.manitobaharvest.comHempseedsandoils.
SuperSprouts,Inc.720BathurstSt.Toronto,OntarioM5S2R4www.supersprouts.comstore@supersprouts.comSproutsandsproutingseeds.
WORKSHOPS/CLASSES/RETREATS
ArizonaTreeofLifeRejuvenationCenterP.O.Box1080Patagonia,AZ85624www.treeoflife.nuhealing@treeoflife.nuRetreatandrawfoodchefcertificationprogram.
ArkansasL.O.V.I.N.G.(LongevityfromOrganicVegetarianEnzymaticIndigenous/IndoorNutraceuticalGarden)P.O.Box2853HotSprings,AR71913(800)WHEATGRASSAresortandschoolthatpromotesmicro-agricultureandlivefoodpreparation.
CaliforniaHealingforBlissP.O.Box417Ojai,CA93024www.healingforbliss.cominfo@healingforbliss.comRawfoodlifestylecoachingandfoodpreparationclasses.
LivingLightCulinaryArtsInstitute704N.HarrisonFortBragg,CA95437www.rawfoodchef.cominfo@rawfoodchef.comRetreatandrawfoodcheftrainingprogram.
OptimumHealthInstituteofSanDiego6970CentralAve.LemonGrove,CA91945www.optimumhealth.org(619)464-3346Offersacomprehensiveprogramcoveringmanyaspectsofhealthmaintenanceandrecovery,includingrawfoodpreparationclasses.
FloridaHippocratesHealthInstitute1443PalmdaleCourtWestPalmBeach,FL(561)471-8876Spa and alternativehealth education institute that teaches the entire raw foodslifestyle.
KwantamaniPrivateOrganicGardensandSpiritualRetreatP.O.Box706Chipley,FL32428www.livefoodsunchild.comkwantamani@hotmail.comRetreatthatpromotesconsumptionofrawfoodsasthefirststeptoaholisticwayoflife.
GeorgiaTheLivingFoodsInstitute1530DekalbAve.,NE,SuiteEAtlanta,GA30307(404)524-4488Livingfoodscenterthatteachestheessentialsofarawfoodlifestyle.
ShinuiLivingFoodsRetreat&LearningCenter1085LakeCharlesDr.Roswell,GA30075(770)992-9218Offerslivingfoodslifestyletrainingandclasses,fooddemos,andcatering.
MichiganTheAssemblyofYahwehWellnessCenter7881ColumbiaHighwayEastonRapids,MI48827(517)663-1637Rawandlivingfoodsretreatlocatedon20acresoflushfarmlandjustsouthofLansing,MI.
CreativeHealthInstitute918UnionCityRd.UnionCity,MI49094(517)278-6260A healing center that offers 1-3 week cleansing and detoxification programsusingwheatgrassandrawfoods.
NewMexicoAnnWigmoreFoundationP.O.Box399SanSidel,NM87049(505)552-0595Aretreat that follows the teachingsof the lateAnnWigmore,a founderof therawfoodmovement.
NewYorkDidi’sBakingForHealth511E.80thSt.NewYork,NY10021www.bakingforhealth.comsnacks@bakingforheath.comRawfoodpreparationclasses.
Felicia’sHeart:Light,LiveSoulFoodBrooklyn,NY(718)469-7262Livefoodworkshopsandseminarsforchildrenandadults,rawfoodcatering.
HighVibeHealthandHealing85E.3rdSt.BackCourtyardNewYork,[email protected],workshops,andrawfoodpreparationclasses.
LaborofLoveProductionsP.O.Box7135NewYork,NY10150www.rawsoul.com(212)875-7112Livingfoodsworkshopsandfoodpreparationclasses.
LivingFoodsGourmetCuisineNewYork,NY(212)505-5590Rawfoodpreparationclasses.
Nadine’sKitchenNewYork,NY(212)595-9599Rawfoodpreparationclasses.
OregonInternationalEsseneGathering45N.ThirdSt.Creswell,OR97426(541)895-2190
PuertoRicoAnnWigmoreInstituteRuta115,Km20BarrioGuayaboAguada,PR00743(787)868-6307AretreatthatfollowstheteachingsofthelateAnnWigmore,founderoftherawfoodsmovement.
TexasOptimumHealthInstituteofAustin264CedarLaneCedarCreek,TX78612(512)303-4817Offersacomprehensiveprogramcoveringmanyaspectsofhealthmaintenanceandrecovery,includingrawfoodpreparationclasses.
CanadaNewLifeRetreatRR4,453DobbieRd.Lanark,OntarioK0G1K0(613)[email protected] center that offers practical hands-on education for implementing andmaintainingthelivingfoodslifestyle.
MAGAZINES
FreshNetworkNewsP.O.Box71Ely,[email protected]+44-0-8708-00-7070
JustEatAnApple6595St-HubertCP59053,Montreal(QC)H2S3P5,[email protected]
LivingNutritionP.O.Box256Sebastopol,CA95473www.livingnutrition.com
RESTAURANTSBecauserestaurantscanopen,move,andclose,we’vechosentolistonlythecityandphonenumberforeachone.Sobesuretocallahead.Also,we’vetriedourbesttobecomprehensive,butifyourfavoriterestaurant
wasleftoffthelist,pleaseletusknowandwe’lldoourbesttoincludeitinanupcomingeditionofTheCompleteBookofRawFood.
AlaskaEnzymeExpressAnchorage,AK(907)345-1330
ArizonaLivingCommunityCenterTucson,AZ(520)623-0913
TreeofLifePatagonia,AZ(520)394-2589
CaliforniaRoxanne’sLarkspur,CA.(415)924-5004
GeorgiaEternalLifeAtlanta,GA(404)942-9501
HeretoHealCovington,GA(770)385-5273
MutanaAtlanta,GA(404)756-9195
IllinoisKaryn’sFreshCornerChicago,IL(773)296-6990
MassachusettsOrganicGardenRestaurant&JuiceBarBeverly,MAwww.organicgardencafe.com(978)922-0004
MinnesotaEcopolitanOrganicBar&EateryMinneapolis,[email protected](617)874-7336
NevadaTheRawTruthCafé,HealingCenter,andEco-ShopLasVegas,NV(702)450-9007
NewYorkCaravanofDreamsNewYork,NYwww.caravanofdreams.net(212)254-1613
Jubb’sLongevityLiveFoodStore,OrganicJuiceBarandPatisserieNewYork,NY(212)353-5000Juicebarandrawfoodtakeout.
QuintessenceSeverallocationsthroughoutManhattan:(646)654-1823(212)501-9700(212)734-0888www.quintessencerestaurant.comRawfoods,organic.
PennsylvaniaArnold’sWayLansdale,PAwww.arnoldsway.com(215)483-2266Rawvegetariancaféandeducationcenter.
Washington,D.C.DelightsoftheGardenWashington,DC(202)319-8747
SourceofLifeJuiceBarAtEverlastingLifeHealthFoodSupermarketWashington,DC(202)232-1700
CanadaSuperSproutsToronto,Ontariowww.supersprouts.com(416)977-7796
Resources
AbsolutelyAbebaEmail:[email protected]:163PeltonCenterWaySanLeandro,CA94577Phone:510-351-3157,510-632-3591
Mypart in theLivingFoodsLifestyle ismyKrazyKrackers.OrdermybooksAbsolutely Abeba’s Krazy Krackers and Absolutely Abeba’s Krazy Krackers,Part2,andKookiesWithoutNuts,andyouwilltastewhy.They’reabsolutelydelicious.
TheMailOrderCatalogWebsite:[email protected]:800-695-2241Address:POBox180Summertown,TN38483Website:www.healthy-eating.com
Books on cooking and nutrition for vegetarian/ vegan/ raw foods, vegetarianproducts,andseedsandequipmentforsprouting.
CuisinartWebsite:www.cuisinart.comEmail:[email protected]:1CummingsPointRoadStamford,CT06904Phone:800-726-0190
Cuisinartdesignsandmanufacturesinnovativeproductsforconsumerswholovetocookandsavorthegoodlife.
DetoxYourWorldWebsite:www.detoxyourworld.comEmail:[email protected]:RawcreationLtd,POBox229Cottenham,Cambridge,CB48ZG,UKPhone:+44(0)8700113119
Onlineshop:Shazzie’sproducts*booksvideos ionisers InnerTalkCDs juicerssuperfoodsherbs*personalcare.BasedintheUK,servingtheUniverse.
DiningintheRawCulinaryArtsWebsite:rawkitchen.comEmail:[email protected]:RitaRomano,POB5893KeyWest,Florida33045Phone:305-294-6644
This private school offers individualized instruction for career chefs andnewcomers.OurKeyWest retreat lets you learn theory, technique, equipmentuse,andmealplanning.
ElizabethBakerWeb site:http://www.rawfoodinfo.com/catalog/books_gourmetuncookbook.htmlAddress:1754NEMesfordRd.#63Poulsbo,WA98370Phone:360-697-9381
AuthoranddistributorofUncookBooks,Videosandpersonalconsultationtapesforyourgoodhealth.
Elysa’sRaw&WildMarketplaceEmail:[email protected]:760-251-7488Address:17551MountainViewRoad,Suite47DesertHotSpring,CA92240Sellingfoodmachines,recipebooks,CD’sofradiointerviews,plusDVD’sandvideosofElysa’sRawTVepisodes.
ExoticaGourmetAddress:3547BearDriveSanDiego,C.A.92103Phone:800-384-6076
TheFreshNetworkWebsite:www.fresh-network.comEmail:[email protected]:TheFreshNetworkLtd.ChequersHouse,9StrattonRoad,Hainford,Norwich,NR103AZPhone:+44(0)8708007017
The world’s most comprehensive raw and living foods organization andpublishersofGetFresh!magazine.Mailorder,eventsandmore.
HallelujahAcresWebsite:www.hacres.comShelby,NC28151Phone:704-481-1700
HallelujahAcresisahealthandnutritionministrysharingthemessagethat“YouDon’tHavetobeSick!”Forafreemagazinecall1-800-915-9355.
JalinisPublishing(aDivisionofD.O.S.)Website:www.Jalinis.comEmail:[email protected]:Montreal,QC,CanadaPhone:514-898-8273
Weofferbooks,kitchenappliances,supplements,waterfiltersetc.VisitourWebsitetoconsultthelistofcoursesandactivities.
LIVEYOGAWebsite:www.shantidevi.comEmail:[email protected]:CenterPointStudios324LafayetteSt.7thFloorNewYork,NY10012Phone:917-514-3886
LIVEYOGA is a synergistic system of healing that combines Yogic healingmodalities with Raw and Lifefood Nutrition Science in conjunction withbodyworkandcreativesoundtherapy.
TheLivingFoodsWorkshopWebsite:www.rawsoul.comEmail:[email protected]:348E145thStreetNewYork,NY10031Phone:212-491-5859
Lillian and Eddie Robinson conduct on-going monthly educational and foodpreparationcourses,asupportgroup/potluck,lectures,demonstrationsandoffercateringservices.
LivingLifestylesWebsite:www.chiDiet.netEmail: jcarey.jcarey.com Living Foods Lifestyle Transitioning. Live withelegant simplicity—Recreate your life. Recipe Creation, Spiritual/EmotionalComponents,OrganicVegetableGardening,Exercise,More!
LivingLightCulinaryArtsInstituteWebsite:www.RawFoodChef.comEmail:[email protected]:LivingLightCulinaryArtsInstitute301-BNorthMainSt.
Ft.Bragg,CA95437Phonenumber:707-964-2420
LLCAI is the premier raw vegan chef school in the world, offering culinarytrainingfornovicesandprofessionalchefs,alike.
LivingNutritionWebsite:www.livingnutrition.comEmail:[email protected]:P.O.Box256Sebastopol,CA95473Phone:707-829-0362
OwnerDavidKleinpublishesthebiannualLivingNutritionmagazineandbooksonrawfoodeating,self-healingandNaturalHygiene.
LovingFoodsWebsite:lovingfoods.comEmail:[email protected]:P.O.Box790358PaiaHI96779Phone:808-878-3729
Classes,CustomWorkshops,Fasts,Raw/LivingFoodEducation,Books,LivingCuisine, Raw Restaurant Consulting, Health Consulting, Raw ProductCertificationMeettheRawFamily!Website:www.rawfamily.comEmail:[email protected]:RawFamilyP.O.Box172Ashland,OR97520USAPhone:541-488-8865
Ourbooksandclassespromotethe12StepstoRawFoodsapproachthathelpstomaintainarawlifestyle.
TheNaturalChef,MattSamuelsonEmail:[email protected]:503HawkRidgeLaneWatsonville,CA95076Phone:831-661-2611
Private and Restaurant Consulting, Catering, Personal Training, Recipe andProductDevelopmentNature’sFirstLaw,Inc.Website:www.sunfood.comEmail:[email protected]:11653RiversideDriveLakeside,CA92040Phone:800-205-2350
Rawfood.com is the world’s premier source of raw & living foods lifestyleproducts.Servingtheworldefficientlysince1996.
NewNativesWebsite:www.newnatives.comEmail:[email protected]:POBox1413Freedom,CA95019Phone:831-728-4136
CertifiedOrganicgrowersofwheatgrass, sunflowergreens,buckwheat lettuce,pea shoots, microgreens, and a variety of young salad greens. Shippingavailable.
PlastaketManufacturingCompany,Inc.Website:championjuicer.comEmail:[email protected]:6220E.Hwy.12,Lodi,CAPhone:209-369-2154
Plastaket has manufactured the Champion Juicer since 1955. The ChampionJuicerhasthereputationofbeingthebestmasticatingjuiceravailabletoday.
PureJoyLivingFoodsWebsite:www.PureJoyLivingFoods.comEmail:[email protected]:904EvelynAvenueAlbanyCA94706Phonenumber:510-647-9474
InHomeChef Trainings, Classes, Catering and a variety of recipe books andproductsforyourrawfoodadventures!
TheRawGourmetNomi Shannon, Health Educator, writer, lifestyle coach Web site:www.rawgourmet.comEmail:[email protected]:888-316-4611
Allyourrawfoodkitchenneeds:juicers,blenders,dehydrators,saladaccoslicer,mandoline,theRawGourmetbookandvideos,otherRawFoodBooks,gadgetsand food items. Retail and wholesale. Plus personal consultations, raw foodcertification workshops, restaurant consultations, raw food related businesssupport.
TheRawVeganNetworkWebsite:www.TheGardenDiet.comEmail:[email protected]:402W.OjaiAve.Suite101-156OjaiCA93023Phone:661-242-1479
5-weekOnline Course for RawChef, RawNutritionist, Personal Trainer, andRawLifestyleCoachCertifications.Clientreferralsandpersonalsupport.
RAWvolutiongourmetlivingcuisineWebsite:www.rawvolution.comAddress:SantaMonica,CAPhone:310-721-4222
Chef Matt Amsden of RAWvolution offers weekly raw food delivery, rawpreparationclasses,specialeventscatering&personalizedinstruction.
Rhio’sRawEnergyWebsite:www.rawfoodinfo.comEmail:[email protected]
Address:POBox2040,CanalStreetStationNewYork,NY10013PhoneNumber:212-343-1152
Rhioprovidesinformationandassistanceinsuccessfullyadaptingtoarawfoodlifestyle.Consultations,foodpreparationclassesandlecturesavailable.
SproutRawFoodWebsite:www.sproutrawfood.orgEmail:[email protected]:1085LakeCharlesDriveRoswell,GA30075Phone:770-992-9218
Letushelpyoureachyourperfectweightandpeakperformance,reverseaging,eliminate pain, overcome chronic disease, andobtain superior health.Recipes,consulting,classesandseminars.
TreeofLifeRejuvenationCenterWebsite:www.treeoflife.nuEmail:[email protected]:P.O.Box1080Patagonia,AZ85624Phone:520-394-2520ext.206
Tree of Life is a cross-cultural, spiritual, livefood, eco-retreat, educationalfacilityandholisticmedicalspalocatedinthesacredhighdesert.
TribestCorp,GreenPowerInt’lWebsite:[email protected]:[email protected]:1143N.PattStreetAnaheim,CA92801,U.S.A.Phone:888-254-7336
Since 1988, Tribest Corp. has offered the world’s-finest, unique kitchenequipment,andthelatestadvancementsandinnovationsinhealthappliances.
VitalCreations,LLCChefServices
ChadSarno,Chef/DirectorWebsite:www.rawchef.orgEmail:[email protected]:1-888-276-7170Fax:1-360-287-8048
Your home of Raw Culinary Artistry, offering services in Restaurant andMedical Spa Consultation, Chef Trainings, Group and Personal Training,ApprenticeshipsandElegantCatering.
VitaMixCorporationWebsite:www.vitamix.comEmail:[email protected]:8615UsherRoad,OlmstedFalls,OH44138-2199Phone:800-848-2649
VitaMix Corporation designs and manufactures durable, versatile, high-performancekitchenappliancesthatare“morethanablender.”
KitchenAliveWebsite:www.laughingmother.comEmail:[email protected]:P.O.Box180Springville,UT84663-0180Phone:801-489-5514
www.kitchenalive.com is a place to find delicious raw food recipes, dietsuggestions,supportandnetworkingonthisbeautifullivingplanet.
Pleaseunderstand thatby the time thisbook ispublished, informationonthe internet may be changed or updated. If you need the most recentinformation regarding any of the above resources, please contact thepublisher(contactinformationoncopyrightpage).
Textandphotographs©2004,2005,2008,2010byHatherleighPressexceptwherenoted.
Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,orbyanyinformationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher.
LibraryofCongressCataloging-in-PublicationDataisavailable.
eISBN:978-1-57826-379-0
PROJECTCREDITSHatherleighPressStaffPresidentandCEO:AndrewFlach
Editor:JuneEdingEditorialAssistants:LindaChen,AnnaKrusinskiPhotographer:PeterFieldPeckFoodStylist:TraceyMedeiros
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