raw basics: incorporating raw living foods into your diet using easy and delicious recipes

ALSOBYJENNYROSS

THEARTOFRAWLIVINGFOOD:HealYourselfandthePlanetwithEco-deliciousCuisine(withDoreenVirtue)HAYHOUSE

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Editorialsupervision:JillKramer•Projecteditor:AlexFreemonCoverdesign:ChristySalinas•Interiordesign:TriciaBreidenthalMainrecipephotos:KitChan,FringePhotography,andLyleOkiharaAdditionalphotos:DreamstimeandShutterstock

Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmitted,orotherwisebecopiedforpublicorprivateuse—otherthanfor“fairuse”asbriefquotationsembodiedinarticlesandreviews—withoutpriorwrittenpermissionofthepublisher.Theauthorofthisbookdoesnotdispensemedicaladviceorprescribetheuseofanytechniqueasaform

oftreatmentforphysical,emotional,ormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthorisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwell-being.Intheeventyouuseanyoftheinformationinthisbookforyourself,whichisyourconstitutionalright,theauthorandthepublisherassumenoresponsibilityforyouractions.

LibraryofCongressCataloging-in-PublicationData

Ross,Jenny.Rawbasics:incorporatingrawlivingfoodsintoyourdietusingeasyanddeliciousrecipes/JennyRoss.p.cm.Includesbibliographicalreferences.ISBN978–1-4019–3166–7(hardback)1.Naturalfoods.2.Rawfoods.3.Rawfooddiet.I.Title.TX369.R6672011641.3'02–dc22

2010052865HardcoverISBN:978–1-4019–3166–7DigitalISBN:978–1-4019–3167–4

1413121143211stedition,July2011

PrintedinChina

ForGrandmaRoss,thanksfor“playingrestaurant”withmeallthoseyearsandteachingmehowtohavefun,evenwiththehardstuff.Tomyparents,TamaraandCharles,thankyouforhelpingmepursuemypassionateveryturnandsupportingmyever-evolvingprocess;toAuntJerrieandUncleDennis,forteachingmewhatunconditionallovelookslike;andtomyson,Dylan,forbringingmeandourfamily“backtothebasics”insuchabeautifulway.Iloveyou.Totheentireteamat118Degrees,thanksforyourcontinuedsupportofourvisionto“educatetheworldaboutthepowerofgourmetlivingfoods.”Yourhardworkandeffortshavehelpedshapethelivesofsomanypeople.

CONTENTS

Introduction

Chapter1:WhatIstheLiving-FoodsLifestyle?

Chapter2:GettingStartedwithLivingFoods

HempMilk

HappyHalvah

GorgeousGreekSalad

Marinated-KaleDeliSalad

SuperfoodSmoothie

Chapter3:StarttheDayOffRightwithNutritious,BasicBreakfasts

Daily5Smoothie

SmotheredBanana

Apple-PistachioGranola

BreakfastBurritos

PeachCoffeeCake

ChocolateGo-GoBalls

Berries-’n’-CoconutYogurt

BreakfastBlissBars

Cinnamon-WalnutCakes

Chapter4:RawStaples:FastRecipestoBoostYourHealth

TahiniSpread

RedBellPepperandOliveTapenade

SimplicityGuacamole

Sun-DriedTomatoKetchup

SmokyRancheroSauce

WhippedAvocadoSpread

TomatilloSalsa

PestoAioli

Pumpkin-SeedCheese

RawParmesanCheese

Coconut-CurrySauce

Heirloom-TomatoBruschetta

Roma-TomatoMarinara

BasicRedSpiceSauce

Chapter5:SimpleSaladsforEverydayEnjoyment

Marinated-ShiitakeSaladwithTruffleDressing

CaliforniaCobbSaladwithGreenGoddessDressing

Mandarin-OrangeSaladwithSweetMisoDressing

Chard-RollSalad

HeirloomHerbSaladwithDillDressing

RomaineChoppedSaladwithRanchDressing

LongevitySaladwithLemonDressing

Chapter6:StarterSoupsandBasicMarinatedVegetables

BasicVegetableStock

SweetMisoSoup

GreenCurrySoup

FrenchOnionSoup

TomatilloandAvocadoSoup

SweetandRedOnions

MarinatedMushrooms

3-VegetableBlend

EggplantBalsamico

Coconut-CurryVegetables

TuscanVegetables

AlmondandRosemaryGreenBeans

Chapter7:EasyEntréeSelectionsandFastDesserts

VerdeTacos

SurferSandwich

GardenRolls

Toe-Tappin’Tostaditos

RainbowSorbet

Kiwi-Lime-StrawberryParfait

Banana-CrèmePie

AppleCobbler

PumpkinGelato

RichandCreamyChocolateSauce

CaramelSauce

BerryPuree

Chapter8:FeedingYourFamilyWell

SunshineSmoothie

WatermelonIce

StrawberryChardSalad

“Fried”-AvocadoMini-Tostadas

Chipotle-RanchWraps

Rainy-DayTrailMix

Lemon-PestoPasta

RastaPasta

PastaAlfredo

SunshinePasta

Ice-CreamSlices

Cacao-AvocadoPudding

MonkeyBites

AppleSandwiches

RawCupcakes

Chapter9:Elixirs,Appetizers,andSaladsforSharing

BlueberryLemonade

Lemon-MintIceCubes

GazpachoShots

MintJuleps

Mexi-CaliChoppedSalad

SobecaSliders

Focaccia3Ways

Coconut-MangoCeviche

Coconut-CurryRolls

SquashRavioli

MushroomswithWildArugulaonPortobelloCrisps

StackedSweetNoodles

Chapter10:EnticingEntréesandDessertsforPotlucksandDinnerParties

5-VegetableLasagna

EggplantStacks

Heirloom-TomatoTerrine

StuffedMushrooms

StuffedHeirloomTomatoes

StuffedRedBellPeppers

StuffedAvocados

Chocolate-BerryTacos

MacadamiaMacaroons

Chocolate-FudgeEasyBrownies

BasicDessertBars

Chapter11:TransitionFoods

AsparagusandOnionSplit-PeaSoup

Buddha’sBowl

Cilantro-RiceDish

QuinoaBBQBowl

StuffedYams

VegetableCoconut-CurryDish

Butternut-SquashRisotto

Chapter12:LivingItWell

CeleryMisoSoup

TomatoBisque

SimpleGazpacho

BasicVegetableSoup

Sea-MeSoup

AfterwordAppendixA:GarnishesAppendixB:Living-BodySourcesofNutritionReferencesAbouttheAuthorRecipeIndex

INTRODUCTION

Tenyearsago,mypersonaljourneywithlivingfoodsbegan.AsIchangedmylifestyle,eatingchoices,andpersonalwayofworkingwithandlookingatfood,Iarrivedat suchaeuphoricplaceofgoodhealth that Iwanted toshoutabout itfrom the rooftops. I became very passionate about sharing the wellness andvitalityIwasnowlivingwiththeworld.Ofcourse,IknewnothingofhowthiswouldunfoldexceptthatIwascommittedtomakingadifference.Asmypersonaljourneyhasevolved,Ihavebeenblessedwiththeopportunity

to spread theword about living foods tomore andmore people, one day at atime. Throughmy current restaurant, 118Degrees, inCostaMesa,California;workshopsandclasses;andhands-oneducationalexperiences, I’vebeenapartofbringing thispowerful lifestyle tomore than100,000people,andhaveseentrulymiraculousthings.Whenever I teach, and oftentimes in the restaurant, customerswill askme,

“What is the easiest way to start ‘doing’ raw foods?” Of course, there is nomagicansweroraone-size-fits-allapproachtoembarkingonthepathoflivingfoods,buttherearesomebasicsthatcanhelpeventhemostnovicecooksbegincreatinghealthyanddeliciousrawdishestheywilllove.RawBasics isdesigned toanswer this importantquestion,aswellas inspire

youtobeginaddingmorefresh,vibrantfoodstoyourdiet.Wehaveasayingat118thatgoeslikethis:“Juststartaddingmoreofthegoodstuff.”I’vefoundthatmorethan80percentofourclientsgetgreatresultsiftheybeginbyfocusingonaddingtotheirdiet.Adding,notsubtracting.Astheyshifttolearninggreatrawoptions and incorporating them into their everyday eating, the other foodsthey’ve been trying to give up just sort of fall away, leaving them feelingrefreshedandinvigorated.Enjoythisbookasawhole,orskiptotherecipesthatsoundgoodtoyou,and

activelyexploreeachsectiononitsown.Inaveryfundamentalway,thisbookisdesignedtoeducateandempoweryousoyoucanfindahealthybalanceinyourdiet…leadingtovibranthealth!

HOWMUCHLIVINGFOODDOESTHEBODYNEED?

It’struethateverylittlebitofrawfoodyouaddtoyourdietcounts,andattheendofjustaweek,you’llfeelmorevibrantandalive.Livingbodiesneedlivingfood: the idea is that for everythingyouadd toyour life, yougetmoreof thesame.Negativethoughtsbreednegativity.Foodsthataredevoidoflifeandlife-enhancingagentsfosterdeathanddisease.Forevery“nonvital”partofyourdietthatyoureplacewithsomethingvitaltoyouroverallhealth,youbecome“moreof”health.Our bodies serve ourminds and souls to the utmostwhen in good physical

condition;andweare“moreof”whoweareandcanthereforeoffermoretotheworld,thosearoundus,ourwork,andourlives.Whenourbodiesdonotserveus and our health is failing, there is “more of” disease, andwemustwork torestorethebalanceofwellnessthatisourbirthrightashumanbeings.Weweredesignedtoembodyoptimalhealth!

IS“RAWFOODS”ADIETFAD?

Theanswertotheabovequestionisno.Theliving-foodsdietdoesmorethanrestrictcalories,speedmetabolism,andshrinkfatcells.Itisalifestyle—onethatbrings abouthealth and restoresbalance.Thisbalanced functioningallows thebody to fight disease properly and nourish itself while performing vitaloperationsthatkeepyouyouthfulandenergetic.

Thenumberonereasonmanydiets fail isbecause theyare toorestrictive inthemindsofthedieters.Youcangetaroundthisbyeliminatingtheneedtodiet,insteadchoosingnourishingsubstanceslikerawwholefoods,andadjustingthementalfocusintheprocessfromwhatyoucan’thavetowhatyouget tohave.Thisisabasicandpositive“recipe”forsuccess.I observed a client (whom Iwas fortunate enough to share the living-foods

lifestylewith) reallystruggling in theearlydaysof trying to releaseoldhabitsduringher transition to amorewhole-foods-baseddiet.So I askedher, “Whatfoodsdoyouthinkabout?”Shereplied,“EverythingIcan’thave.”“Whatmakesyouthinkyoucan’thavethem?”Iaskedher.Shelookedatme,shocked,andsaid,“Well,they’renotgoodforme!”I smiled and said, “So you are choosing not to have them, because your

vibranthealthismoreimportanttoyou,right?”Andsherepliedsimply,“Yes,”followedbyasighofrelief.When you’re strong enough to choosemore of the good stuff, the focus is

different: it’s about taking a proactive approach to your goals. Then you canexplore.Youcan literallyplay like a childwould, discoveringnew things thatwillcatapultyourhealthinwaysyoucouldneverimagine.

ARETHENEGATIVEEFFECTSOFPASTPHYSICALDAMAGEREVERSIBLE?

Health is cumulative, and thebestpreventivemedicine Iknowof is to treatyour body well. Over the past decade, I have seen it time and time again:customers—oneswho thought optimal health could never be reached again intheir lifetime—focus on adding more raw food to their meals and beginreversingdiseasesthathaveplaguedthemforyears.One of the most immediately rewarding ways to begin to treat your body

better is to eliminate toxins from your diet. Forgoing cooked oils and greasy,fried foods is a great place to start; and cutting back on animal products andfocusingonplant-basedcuisineprovidesawonderfulfoundationforhealth.Ofcourse,eliminatingprocessedfoodsfromyourdietwillyieldtremendous

andtangibleresults.Thesebenefitsincludeweightloss,increasedenergy,lower

cholesterol,healthybloodpressure,physicalendurance,glowingskin,renewedhairgrowth,mentalclarity…andcountlessothers.

CHAPTERONE

WHATISTHELIVING-FOODSLIFESTYLE?

Livingor“raw”foodsarethosethathavenotbeenheatedabove118degreesFahrenheit. This is the commonly agreed-upon temperature after which plant-based ingredients begin to break down and lose essential vitamin andmineralcontent, aswell as enzymes. Pure and simple, raw foods are natural foods intheir natural state. In addition to breaking down enzymes and nutrients,manymodern-day cooking methods actually create by-products during the heatingprocessthathavebeenfoundtobetoxic.Raw foods are primarily plant based. Fruits, vegetables, nuts, seeds, and

sproutedgrainsare thebasisof thisculinary lifestyle. Inaddition, living-foodsenthusiastsoftentimesmakeuseofhigh-grademineralsandothersuperfoodsasawayofrestoringbalance.Juicingisaneffectivealternative-healthremedyandis currently being used in several cancer-treatment centers worldwide, withincredible life-enhancing results.A high-nutrient-density diet goes a longwaytowardmaintainingoverallhealth,andlivingfoodsareatthetopofthescaleintermsofnutrientdensityandpurity.Livingfoodsarenotanewidea;infact,manywouldcounterthatthisisthe

oldestnotionofhowtoeat.TheBiblecontainsseveralreferencestoliving-foodpreparations; early texts discuss the heating of plant-based ingredients and“cooking”usingtheenergyofthesun.Inmanyancientcultureswherelongevityoflifewasenjoyed,therewasalsoafocusonfresh,livingfoods.This style of eating can help you reach andmaintain your health goals, for

threemainreasons:

1.Theliving-foodslifestyleencouragesaverylow-toxindiet,withafocusonthefunctionofeveryfoodandhowitishelpingyouachievehealth.Withlivingfoods,therearesimplynofillers,artificialpreservatives,orunneededadditivesthatdonotbenefityourbodyinsomeway.Asaresult, theliving-foodsdiet islargelyalkalineforming.Diseasecannotliveinanalkalineenvironment;itmusthave a toxic, acidic one to thrive. Picture the pH test strips from your high-

schoolchemistryclass.OnthepHscale,14istotallyalkaline,7isneutral,and0–6isacidic.Thebodyshouldbeanywherefromneutraltomoderatelyalkalinetopreventdisease.

2.Rawfoodsconstituteaplant-baseddiet,whichhasbeenproventomaintainstrongvitalorgansandoptimalbodilyfunction.Overallhealthhasbeenshownto drastically improve in direct relationship to how much plant-based eatingyou’re doing. From providing essential proteins, amino acids, minerals, andvitaminstodetoxifyingthebodywherenecessary,thiseatingstyleservestokeepyouinbalance.

3. Living foods have the power to heal the body by reintroducing essentialvitamins and minerals, as well as enzymes—the catalysts that break downnutrients into a usable state. With a diet rich in enzymes, your body isn’toverwhelmedwiththebreaking-downprocess(calledassimilation)andhastimethentogoaboutthebusinessofmaintainingavitalsystemandpromotinghealth.

Whetheryou’relookingtomoveintoamoreenergeticspace,restoreoverallwellness,achieveavibrantlifestyle,orfindalternativestoprocessedfoodsandtheir associated health conditions (ulcers, indigestion, headaches, chronicfatigue, and depression have all been linked to poor diet), living foods couldprove to be a very viable option for you … and even serve to heal youcompletely.Tryingtheliving-foodslifestyle,evenifforonlyonedayoronemealaweek,

willstarttogiveyouanideaofwhatispossible.Keepinmindthatthisisnotanall-or-nothingproposition.Choosingtoaddevenonemorecomponentoflivingnutrition toyourdailyeatingplanwillbegin theprocess.Thebest choiceyoucanmakeforthehealthofyourbodyandmindistotakecontrolofyourdietonebiteatatime.Gobacktothebasicsofhealth,andaddinmoreofthegoodstuff.

WHATISTHEGOODSTUFF?

Nomatterwhatyourcurrentdiet,it’seasiertoaddsomethingnew—moreofthegoodstuff—insteadofbeingfocusedonwhattotakeaway.Decidingwhichitemsarerightforyourbodyorare importantfornutritioncanbeachallenge.Hereisalistofquestionstoconsiderwhenevaluatingwhetherafoodselection

reallyconstitutesthe“goodstuff”:

•Wheredidthisfoodcomefrom?

•Can it grow from theground? (Picture a tree full of cheesepuffs orOreocookiesandyou’reontherighttrack.)

•Whatisthehealthbenefitofeatingthis?

•Howwasthisfoodprepared?

Thegolden rule in choosinggood,nourishing food is finding items that arelocal,fresh,organic(withoutpesticides),andgrownfromahealthyvitalplantofsomesort.Ingeneral,thisincludesallfruitsandvegetablesintheirnaturalstate,nuts and seeds, grains, herbs and spices, superfoods, and products minimallyprocessedfromanyoftheabove-listeditems.Theseareallwholefoods.A nice raw nut, for example,makes a fantastic raw butter.But if you roast

nuts,thenaddiodizedsaltandsomepreservatives,you’vejustcreatedaproductthat could very well be hazardous to your health. The average jar of peanutbuttercontainsunhealthylevelsofsaturatedfatsandiodine,alongwithbleachedwhitesaltsthataretoxicinthebloodstream.Really,whatyouhavetoconsiderwhenmakingchoicesat thegrocerystore

arethefollowingquestions:

1.What is the food product itself? It should be fresh, organic whereverpossible,andfromaplantsource.Tomatoesandavocadosareperfectexamplesoffresh,wholefoods.

2.Howhasitbeentreated?Ifithasbeencooked,therecouldnowbemanytoxins entering into the picture. To make a cooked product shelf stable, apreservative of some sort typicallymust be added. Preservatives act the samewayinthebodyastheydointhefooditselfandcanbeeasilystoredforyears,blockingyourabsorptionofimportantnutrients,untilreleasedduringacleansingprocess. So although a tomato is a good choice, tomato sauce in a can isprobably not. The can contains harmful metals, and the contents have beenprocessed and may include up to 14 different unnatural ingredients just toincreaseshelflife.Lookintotheingredientslist,andalsotheprocessing.Ifit’snotvery“vibrant,”thenitdoesnotequatetovibranthealthforyou!

3.Wheredoesitcomefrom?Processedcrackers,forexample,comefromaboxwithasidelabelthatlists10to20ingredientsyoumayhaveneverheardofbefore (enriched flours, dioxides, and so on). Bags of potato chips line theshelves,andwhileitisverytemptingtoreasonthatapotatooncecamefromtheearthandistherefore“natural,”don’ttakethebait.Youknowthatfriedoilsarenotnatural; thatgroundpotatoflakes,whicharethestarterformanybrandsofcommercial chips, are treatedwith chemicals to alter how they look; and thatpreservingagentsareanythingbutwholesome.

4.Whatareitshealthbenefits?Foodshouldtastegreat,butitshouldalsobefunctional.Askyourselfwhatyou’regettingoutofeverybite.Foodisfuel;youwanttop-notchingredientsfortop-notchperformance.

Raw-FoodsShoppingListHereismygo-toshoppinglistforthebasicstostockakitchenfullofliving

foods.

—Freshproduce.Shoppingorganicandlocalwhereverpossible is thebestchoiceforyourhealth.

•Applesandpears:Wheninseason,thesefruitsmakeagreatbaseformanyrecipesandcanbeusedinsweetandsavorydishes.

•Avocados (Hass andReed):Make sure avocados are somewhat soft andhaven’t been picked too early. Those that are hardwhen pickedmay notripen,especiallyearlyandlateintheseason.

•Citrus: Oranges, lemons, limes, and grapefruit act as solvents,which aregood for cleaning the liver and gallbladder. Lemons are used in place ofvinegarinmanyrecipesinthisbook.

•Dark,leafygreens:Kale,collardgreens,spinach,andredandgreenchardprovidenecessaryproteinandchlorophyll.Ourcousinstheapesenjoyadietthat is over 40 percent dark, leafy greens. Greens help build muscle andconnectivetissue.

•Heirloom tomatoes,Roma tomatoes, or fresh tomatoes from the vine:Tomatoes arebestwhen in seasonand sourced locally.Heirloomvarietiescomeinmanydifferentcolorsandshapes,andthebenefitofenjoyingtheseinseasonisamuchhighernutrientdensity,becausetheseedshaven’tbeenhybridizedorgeneticallyalteredovertimetocreatestrongercrops.

•Freshherbs:Basil,cilantro,andgreenonionsaremystandbysforstockingthe fridge. Store thesewrapped in awet cloth or inside a small bottle ofwatertokeepthemfresh.

•Freshberries:Berriesareaheavilysprayedcrop,soit’sveryimportanttoshopfororganicorpesticide-freeselectionswhereverpossible.Ifyoumust

buyconventionalproduce,besuretorinsetheberrieswellwithavegetablewashtoremoveanyresidue.

•Zucchinioryellowsquash:Squashisaverymineral-denserowcropandistypicallyeasytofind.Thewatercontentmakesitreadilydigested,andit’sagreatbaseformanyvegetabledishes.

•Garlic:Garlicisanimmunity-boostingingredientthatisalsogoodforheartfunction.Itcontrastswithotherflavorsforasuperiorculinaryexperience.

•Young Thai coconuts: Young Thai coconuts yield 1–2 cups of coconutwatereach,aswellasuptoacupofcoconutflesh.

•Bananas:Bananasareagreatbaseforsmoothies,andarehighinpotassium.

•Shiitake or portobellomushrooms:Mushrooms are great to have in thekitchen year-round and are very powerful during cold-and-flu season toboostimmunity.

— Nuts, seeds, and grains. Shop for raw, unpasteurized, and unheatedvarieties.Besuretostoreinacool,darkspacetoprotecttheintegrityoftheoilspresent in the nuts. Soaking and sprouting your raw nuts and seeds isrecommendedasyoubegintoaddmoretoyourdiet.Thisprocessreleases theenzyme inhibitor naturally present within the nut, activating it to make thenutrientsmorereadilyavailablefordigestion.Theamountofsoakingtimevariespernut.

•Rawtahini(groundsesameseeds):Thisisactuallyprettyhardtomakeathome and worth buying jarred when you can. (Artisana is my favoritebrand!)TahiniishighincalciumandBvitamins,andisaneasyingredienttowhipintosaucesandspreadsinahurry.

•Miso:Shopforamellowwhitemisothatisunpasteurized,orabrownorredvariety formore flavor.Makesure it is labeled“non-GMO,”asmanysoycropsaregeneticallymodified.

•Rawalmondbutterandrawalmonds:Almondsareoneoftheonlynutsthatarenaturallyalkalineforming.Rawalmondbutterisagreatsubstituteforpeanutbutter.

•Raw flaxseed: Flax is rich in essential fatty acids such as omega-3 and

omega-6,aswellasfiber.Agreatbaseforwrapsandcrackers,flaxseedishelpfulforoptimaldigestionandbrainfunction.

•Macadamianuts:Naturallycreamy,macadamianutsareago-toingredientformakinggreatnutcheesesandyummysauces.Theessential fattyacidsare incredible for promoting healthy hair, glowing skin, and elastic nails.Soaktime:4hours.

•Pistachios:Pistachioswhipupintoagreatpestoandareeasytostore.

Shopforrawvarieties—unsalted,outoftheshell.Soaktime:4hours.

•Pecansorwalnuts: These nuts have naturally occurring oil thatmakes agreatcomponentformanydesserts.Trytokeeponeortheotheronhandatalltimes.Soaktime:4hours.

•Pumpkinseeds:Pumpkinseedsoffersuperiorhealthbenefitstosunflowerseedsandhaveagreatflavortoworkwithonaculinarylevel.Soaktime:6

hours.

•Quinoa:Agluten-freeseed,highinprotein,quinoa(pronounced“kee-NO-wah”)isanaturalalternativetowheatandrice.Soaktime:12hours.

•Kamut or rye berries: Kamut is a high-protein grain; when sprouted, itcontains only trace amounts of gluten. This is a nonhybridized heirloomgrainindigenoustoEgypt.Ryealsohasasmallamountofgluten—butlessthanwheat—andisknowntobehighinprotein,magnesium,andcalcium.Soaktime:12hours,followedby2–3daysforsprouting.

•Raw buckwheat: Buckwheat is a gluten-free grain with a high proteinprofile. Fast and easy to sprout, it is an important ingredient if you lovecrunchyfoods,asitdriestoaverycrispytexture.Soaktime:12hours.

—Basicpantry.Theseitemscankeepinyourpantryindefinitely.

•Olives:Lookforkalamata,green,orsun-driedblackvarieties;theseshouldbepackageddryorinoil,notinvinegarorwithadditionalsalt.

•Dulseandotherrawseavegetables:MaineCoastSeaVegetablesarehand-harvestedandsun-dried.Lookforpurplecolorsandwildvarieties.Dulseiseasilyintegratedintomanyrecipes.

•Rawhoneyoragavenectar:Tofindthebestrawhoney(whichhelpsfightallergies), I suggest seeking out your local beekeeper.When shopping foragave,lookforadarkcolor,andmakesureit’slabeled“raw.”

•Rawcacao,maca-rootpowder,andsupergreens:Thesesupplementscanbe a daily smoothie staple and provide needed minerals. Superfoods aregenerally found in the supplement section of your local health-food storeandonline.(SeeadditionalsuperfoodsuggestionsinChapter3.)

•Rawcoconutaminos:Thisgreatsubstituteforsoysauceissoyandwheatfree.

•Sun-driedtomatoes:Lookforunsaltedvarieties,oftentimespackedinoliveoil.

• Shredded coconut: Be sure to buy dried coconut shreds that areunsweetenedandunsulfured.

•Assorted chili peppers: Naturally dried peppers are the best in terms oftasteandhealthbenefits.Chipotlepeppersarenaturallysmokedandcreateagreatflavorinsaucesandspreads.

•Driedfigs: Look for unsulfured and sun-driedmission figs for use in therecipesinthisbook.

•Himalayanandothergourmetsalts:Saltshouldalwaysbeadingygrayorpink color, as opposed to bright white. (There are also black and redvarieties.) It is important to findagreatone thathasn’tbeenprocessed toremove itsmineral content.Salt “separates” flavorwhencreating culinarytreatsandisanimportantingredientinyourkitchen.Therightsaltsarealsofunctionalbecausetheydoubleastrace-mineralsupplements.

•Cold-pressed extra-virgin olive oil: Olive oils need to be stored in darkglass to prevent oxidizing. Try many in the “cold-pressed extra-virgin”categoryuntilyoufindoneyoulovethetasteof.Sinceyou’renotheatingthe oil, the final flavor profile inmany of your dressings and sauceswilldirectlyresultfromit.

• Truffle-infused oil and other gourmet oils: These should be usedsparingly,butcanaddaquickandeasyburstofflavor.Besuretolookfornaturalinfusedoils,notsyntheticflavors.

HOWTOSETUPYOURKITCHENFORSUCCESS

Settingupyourkitchenforsuccesscanbeaseasyasfindingagreatfunctionalknife and a cutting board.However, if you plan to jump into the living-foodslifestyle,eitherinstepsorwithbothfeetrightaway,therearesometoolsthatcanhelpeasethetransition.

IntroductiontotheTools

•High-poweredblender:Ahigh-poweredblendermakesmanipulatingnuts,seeds, and whole fruits and vegetables fast and easy. I suggest outfittingyourkitchenwithablenderthathasahighandlowsetting,plusavariable-

speeddialforevenmoreeaseofuse.Aplungerisalsostandardonmanyofthese models and helps blend thick sauces made with nuts and seeds.Withoutahigh-poweredblender,livingcuisineisstillpossible,butyouwillneed a blender of some sort to create sauces, spreads, and smoothies. Irecommenddividing therecipes inhalf foruse inabasicblender tomakethemeasieronthemachine.

•Mandoline: A mandoline is the tool used to create pastas and layeredvegetable dishes. Shop for one that has comfortable grips on the bottomdesigned to keep the equipment in place during use and that features arotatingbladeforeasycleaning.

•Foodprocessor:Foodprocessorsareusedmostlyforbreadsanddough,aswell as spreads. A basicmodelwill work in your living-foods kitchen tocreateallofthedishesinthisbook.

•Juicer:Juicersarenicetohaveonhandif“cleansing”willbepartofyourhealth regimen. You may elect to shop for a machine that helps reduceoxidizingand“extracts” the juice tomaintain its integrity.TheGreenStarElite,forexample,extractsjuicethroughamagneticfield,helpingmaintainitsstructure,andthereforethelongevityofthejuiceisextendeduptothreedays.

•Chef’sknife:Knivesthatareceramicwillreduceoxidationofthefruitsandvegetables, and will maintain a sharp edgemuch longer than a stainless-steelblade.It’simportanttofindaknifethatsuitsyourhandwell,asitwillbethemost-usedtoolinyourkitchen.

•Cuttingboard:Anythingonyourcuttingboardwillgetintoyourfinalfoodproduct.Forthisreason,anatural-grainboardlikebambooorolivewoodispreferred.Makesuretofindonethat’sbigenoughforyourlargeprojectssoyouhavespacetomaneuver.

•Glasscontainersforstorage:Storagecontainers shouldbeglass toavoidanyoff-gassingofplasticswhileyourfoodsarestored.LookforoneswithaBPA-free,tight-fittingplasticlid.

•Glassbowls:Tossingyoursaladsandvegetablesinaglassbowlmakesthemixtureeasiertoseeandisalsopreferableforhealthreasons.

•Squeeze bottles: Squeeze bottles are great for storage of sauces for usethroughouttheweek.LookforasetofbottleswithBPA-freeplasticatyour

localkitchenstore.

•Dehydrator:Adehydrator isnotessential toa living-foodskitchen,but itreally expands what is possible in terms of creating new textures andflavors.Thisisa logicalstepifyou’readoptinglivingfoodsasalifestyle.ShopforadehydratorliketheSedonabyTribest,whichhasmultipletrays,issquare,andutilizesafan.Dehydratorssimulatethenaturalpropertiesofthe sun and wind by moving warm air over the food product to removemoisture,leavingbehindessentialnutrients,fibers,andintensifiedflavors.

Beforewejumpintoraw-foodsrecipes,I’llleaveyouwiththreesuggestionsforsuccessinyourkitchenthatIrecommendforanyonejuststartingout:

1.Placegreatfoodoptionssothattheyarereadilyavailablethroughoutthekitchen.Aplatterof fruiton thecountertopor terrific rawcookiesnext totherefrigeratorwillalwaysdivertthewanderingeyeandstomachtosomethinghealthy.

2.Getsetupwithgreat tools thatmakecreating living-foodsdishesfunandeasy.Themoreyoucanequipyourkitchenwith the right tools, themorelikelyyouare touse the skillsyou learn.Also,keep theequipmentoutwhereyoucan see it; this ismoreof amotivator to create fresh foods inyourhomeinsteadofdiningout.

3.Enterwithagreatattitude!Makeyourkitchensomewherefuntobe.IhavequotesandpicturesofpeopleIloveinmine,andinmymindImakesuretoframemytimethereasplaytime.Thiswillmoveyouawayfromtherestrictivenatureofadietregimenandintoamorepermanentlifestyleshift.

CHAPTERTWO

GETTINGSTARTEDWITHLIVINGFOODS

Let’sjumprightintosomegreatrecipesthatyoucanuseeveryday—multipletimesaday, in fact—soyoucangetstartedenjoyingmorerawlivingfoods inyourdiet.WhenIstartedoutwiththislifestyle,IwasliterallyhandedabookbymyfriendthesurfinglegendJohnPeck.JohnknewIwasonajourneylookingforhealthandvitality,andhewasacquaintedwithDavidJubb,anotedexpertonhealth with a doctorate in physiology. He sent me Dr. Jubb’s book LifeFoodRecipe Book (co-authored with Annie Jubb), and I read it cover to coverovernight.The idea presentedwas so compelling: eat natural food, in its natural state,

andexperiencegreathealth,freefromdiseaseandstress.Ithought,Signmeupforthat!SoIjumpedrightin.Whatwastheworstthatcouldhappen?Icouldgobacktoeatingcookedfood,noproblem—I’dbeendoingthatmywholelifeandgettinghorribleresults.Iencouragedmyselftotrysomethingnew…andIhopeyouwill,too!

Please note: Throughout the following chapters, ingredients that appear inboldface type refer to recipes listedelsewhere in thebook.Consult theRecipeIndexatthebackofthebooktolocatethepageswhereinstructionsforpreparingtheseingredientscanbefound.

5EASYRECIPESTOGETYOUSTARTED

“Easy”bydefinitionmeans that these recipeswill takeyouvery little time,require minimal equipment, and also be basic in nature, needing only a fewingredients. Each recipe is also functional, providing important vitamins,minerals,andotheressentialsfordailynutrition.

HEMPMILK

Thisisasurprisinglyeasyrecipe,enjoyedbychildrenandadultsalike.Highinomega-3andomega-6,aswellaschlorophyll,hempseedsrequirenoadvancesoakingtoderiveoptimalnutritionalbenefit.

2cupshempseeds

2cupspurifiedwater

2Tbsp.rawsweetener(rawhoneyoragavenectar)

1dashseasalt

Cinnamon,nutmeg,orvanillaasdesired(optional)

In a basic blender, combine all required ingredients and blend well. Youshouldquicklynoticearich,creamywhitemilkform.Pourthemixturethrougha strainer into a cup to remove any husk residue. If stored properly in therefrigerator, thismilk can be kept for the next 4–5 days for use in cereals, insmoothies,andasadeliciousafternoonsnack.Togiveyourmilksomezest,tryadding1tsp.cinnamon,1dashnutmeg,and1tsp.vanillabeanorvanilla-beanflavoring.Ifyou’re lowonhempseeds,anotherquickfixformilk is tousenutbutter.

Coconut isactuallymy favorite,butyoucansubstitute4Tbsp.ofany typeofrawnutbutter in theaboverecipeandget thesameresults. Itworkswellwithrawalmond,pecan,andwalnutbutter.Makes16oz.

HAPPYHALVAH

Tahini,themainingredientofhalvah,ishighincalciumandBvitamins,goodforhealthybones,hair,skin,andnails;andtherawhoneyhelpsrestoredigestivehealth.Admittedly,Iusedtoeathalvahbythespoonful,butitalsomakesagreatspreadonapples,pears,andpeaches.Addcinnamon,rawcacao,orcurryspicesasdesiredtochangetheflavor.

½cuprawtahini½cuprawhoney

1dashHimalayansalt

Cinnamonasdesired(optional)

Combine ingredients in a small bowl andwhisk together until a thick pasteforms.Thismixturewillsaveforuptoaweekintherefrigerator.Makes2servings.

GORGEOUSGREEKSALAD

Thisisanutrient-densesalad,andtheingredientsareplentiful inmostareasyear-round.Thespinachisasourceofprotein,theavocadoprovidesanessentialfattyacid,andthedressingcombinestocreateaverybalancingalkalineeffectinthebody.Therefore,thisdelicioussaladisagreatkitchenstapleanytimeoftheyear.Abasicmenuiteminourhome,it’sfunandquicktoprepare.

2cupsbabyspinachorredchard

1ReedorHassavocado

Juiceof1lemon

¼cupSweetandRedOnions

6grapetomatoes

1Persiancucumber,dicedorthinlyslicedoveramandoline2Tbsp.extra-virginoliveoil1tsp.seasalt1tsp.cayennepepperDriedfruits,rawrutsorseeds,anddulse(optional)

Beginbyslicingavocado inhalf lengthwise.Removepit, scoopout thesoftfleshinside,anddice.Inalargemixingbowl,combinewithallotheringredients.Thecombinationofthissalad’singredientsformsits“dressing,”sotossthemallverywellsothattheavocadooilgentlycoatsthegreens.Serveonaplateorinabowl.Makes4appetizerportions.

MARINATED-KALEDELISALAD

Kale leaves provide a unique spectrum of vitamins and minerals. Kale isactually in the cabbage family, and eachnutrient-densebite is full of essentialprotein.Thisrecipeisaneasypreparationthat,ifdonecorrectly,willbecomeastapleforyouandyourfamily,providingquickenergyandsustainedhealth.(IrecommendusingblackTuscankale,alsoknownasdinosaurorlacinatokale,inthisrecipe,asittastesthesweetest,offeringaneasyintroductiontodark,leafygreens.However,green,purple,andwhitekaleallmakeforagreatsaladaloneorincombination.)

1headTuscan(lacinato)kale½cupkalamataolives1ReedorHassavocado

1cupjuliennedcucumber

½cupwalnutpiecesDulse,flaxseedoil,orseasoningblendsuchasHerbamareorour118all-seasoning blend (available at the restaurant and online at:www.118degrees.com)(optional)

Beginbyslicingavocado inhalf lengthwise.Removepit, scoopout thesoftflesh inside, and dice. In a large mixing bowl, combine with all other saladingredients(exceptkale).De-stemthekalebypullingalongsidethemainstem.Layerpieceoverpiece

on a cutting board and roll tightly; then chiffonade into thin strips ¼ inch inthickness. Toss vigorously with other ingredients, massaging the oils of theavocado into thekale so that it becomes soft.This technique creates a texturethatisgentlertothepalateandmoreuniversallyenjoyed.Makes4tapas-sizesalads.

SUPERFOODSMOOTHIE

Thissmoothiewasalifesaverformeduringmypregnancy,andisgreatforthebusyweekswhenitseemsthereisn’tadequatetimetopreparelargemeals.Thisrecipeoffersoptimalnutritionasameal-replacementshakeanddeliversahigh-energykickstarttotheday.

1banana

1Tbsp.almondbutterorflaxseedoil1cuprawalmondorotherrawmilk

1cupfreshberriesorkale

2Tbsp.greensuperfood*

2Tbsp.maca-rootpowder1Tbsp.rawcacao(optional)1tsp.cinnamonIceasdesired

Blendallingredientswellandenjoyrightaway.Iceisoptional;therehasbeenmuchresearchtosuggestthatenjoyingbeveragesatroomtemperatureisoptimalforthebody’sabsorptionoftheliquid.Makes16oz.

*Thegreensuperfoodofyourchoice.IuseDr.Schulze’sSuperFoodPlusattherestaurant and at home because it is a blend of aquatic and land grasses,providing a full spectrum of minerals and vitamins. Chlorella, spirulina,VitamineralGreen,wheatgrasspowder,andE3Liveareallexcellentsourcesofconcentratedgreens.

CHAPTERTHREE

STARTTHEDAYOFFRIGHTWITHNUTRITIOUS,BASICBREAKFASTS

Oneoftheeasiestwaystobeginaddingmorefresh,livingfoodsintoyourdietis to start the day off right with a great raw breakfast. By doing so, you’realreadymore than 30 percent raw for the day. You’ll feelmore clarity in themorningandreallyjump-startyourcells.Onceyourbodyisprogrammedinthiswayearlyon,you’llfindthatit’seasiertoeatrightalldaylong!Herearesomegreatrecipestogetyougoing.Eachdishcomescompletewith

plant-basedproteins,powerfulantioxidants,andessentialvitaminsandminerals.

SMOOTHIEBASICS1,2,3

Arawsmoothieisaneasywaytoincorporatemorelivingfoodsinyourdiet.Followthesesimplestepsforaquick,easybreakfast:

1.Select1–2cupsoffreshfruit inseason:Banana,berries,pineapple,andmangoareallgreatsmoothieoptions.

2. Choose a liquid: You can use either distilled water, coconut water, nutmilk,orfruitjuice.

3. Supersize the energy andnutrient density:Add a superfood of choiceandanydesiredrawsweetener,likeagavenectarorhoney.

Somedelicioussmoothiecombinationsinclude:

•Pomegranate Passion: 1 banana,¼ cup pomegranate seeds,½ cup freshjuice of choice, 2 Tbsp. maca-root powder, and 1 Tbsp. raw honey •

ChocolateMintSurprise:1bananaoravocado,2Tbsp.rawcacao,2Tbsp.greensuperfoodofchoice,1cupHempMilk,2Tbsp.mint leaves,and1Tbsp. raw honey •GlobalGreen: ½ cup fresh berries, 1 banana, 2 kaleleaves,1cupapplejuice,1Tbsp.greensuperfoodofchoice,and1tsp.rawhoney•MorningGlory:1banana,1Tbsp.flaxseedoil,½cupspinach,1Tbsp.maca-rootpowder,1Tbsp.chiaseeds,½cupapple juice,and1 tsp.rawhoneyAllrecipesyieldone16oz.smoothie.

DAILY5SMOOTHIE

Five basic ingredients that can boost your health every day! This smoothiecontains nutrient-dense superfoods, alkaline-forming nuts and seeds, and aselection of organic fruits and vegetables. The flaxseed oil gives your brain ajumpstartwithessentialfattyacidsfortheday,andthegreensandnutmilkareanexcellentsourceofprotein.Addingagreensuperfoodcomplexprovidesafullchainofaminoacids,andincombinationwithmaca,willgiveyousomegreatnaturalenergy.Thisisaterrificsmoothieforthoselookingtoeliminatecaffeinefrom their daily diet. Although youmaymake substitutions to suit your owntasteandseasonalavailability,you’llwanttopreservethesamebaseinordertoensurethenutritionalvalue.

1cupalmondmilkorHempMilk1bananaoravocado½cupseasonalfruit,suchasberriesorpeaches½cupkaleorspinach1 Tbsp. flaxseed oil or other superfoods of choice (my favoritesinclude 1 Tbsp. supergreens powder, 1 Tbsp.maca-root powder,and1Tbsp.rawhoneyoragavenectar)(optional)

Blendallingredientswellinahigh-poweredblender;add1cupiceifdesired.Makes16–20oz.,dependingonfruitandice.

SMOTHEREDBANANA

Aheartybreakfastisneededwhenyourdayisjam-packedwithactivities.Formysmotheredbananas,Iprefer tousealmondbutter,butanynutbutterworksjust as well. I like to add chocolate to mine, so be sure to include whateveringredients you love. This is a hearty breakfast that will give you sustainedenergy.

1banana4Tbsp.rawnutbutter1cupApple-PistachioGranola1dashcinnamonRaw honey or agave nectar to sweeten (optional)

Slicebananalengthwiseandspreadnutbutterofchoiceoversurface.Sprinklewithgranolaandadashofcinnamon,anddrizzlewithrawhoneyoragave.Makes1serving.

APPLE-PISTACHIOGRANOLA

A 118 favorite, this granola can be enjoyed any time of the day, but isespecially nice for breakfast, as it is very high in protein. (A cup of sproutedbuckwheat providesmore than 14 grams of usable protein.) This granola alsostores very well and can be kept in your pantry in an airtight container formonths. This crunchy snack is fantastic on coconut yogurt, sprinkled insmoothies,orontopofabananasmotheredinalmondbutter.Italsopairsnicely

withsomealmondmilk.Yum!

4cupssproutedbuckwheat(forsproutinginstructions,seesidebarinChapter7)½cuprawagavenectarorhoney

1cupdicedapples½cuppistachios(soaked4hours)1Tbsp.cinnamon1tsp.nutmeg1dashHimalayansaltorseasalt

Combineallingredientsinalargebowlandtosswell,makingsurethehoneyoragaveandspicescoattheingredientsthoroughly.Prepare a dehydrator tray by liningwith aTeflex sheet, a silicone sheet, or

parchmentpapertocatchtheliquids.Gentlylayoutmixture½inchinthicknessor less.Place indehydrator set at 118° for12hours. I recommend tossing themixtureabouthalfway through tomake sure thegroatsdryevenly. (Wet spotsmayleadtofermentation.)Oncethemixtureisdryalltheway,you’llbeabletostorethisgranolaindefinitely.Makesabout4cups.

BREAKFASTBURRITOS

Being a Southern California native, I grew up on breakfast burritos, andalthough this recipe is decidedly different, I love it just the same. This is aSundayfavorite inourhomethatneverfails toplease.It isalsoahigh-proteinselectionwithafullspectrumofvitaminsandnutrients.

Fortheburritos:

4EasyTortillas

½cupSimplicityGuacamole½cupTomatilloSalsa

Forthefilling:1cupshreddedcarrots1cupchoppedspinach1largeavocado,diced1cupchoppedcreminimushrooms1cupthinlyslicedzucchini¼cupchoppedgreenonions1½cupsSmokyRancheroSauce

Toss all filling ingredients in a largemixingbowluntilwell combined.Layout tortillas on a cutting board and line the centers with the filling, evenlydivided.Rolltortillastightlyaroundfillingandtopeachwith2Tbsp.salsaand2Tbsp.guacamoleandalittleextrarancherosauceifyoulikeyoursspicy!Makes4burritos.

PEACHCOFFEECAKE

Peachesareespeciallynice in this recipe,but if stone fruit isoutof season,you may substitute berries, pears, or bananas. This dish doesn’t require adehydrator, although using one to finish it will give you a slightly differenttexture.

Forthecrust:2cupswalnuts(pieces)½cuprawhoneyoragavenectar1Tbsp.cinnamon1tsp.nutmeg1tsp.vanillapaste1dashseasalt

Forthetopping:4largepeaches½cuprawhoneyoragavenectar¼cupcinnamon1tsp.seasalt2shotscold-brewedespresso*1tsp.vanillapaste

Prepare peaches by slicing lengthwise and removing pits, leaving skins on.Cut into thin (½-inch thick or less) slices Toss into amedium-size bowlwithsweetenerandothertoppingingredients.Tossmixtureuntilwellcombined.Placewalnuts,cinnamon,nutmeg,vanilla,andseasaltinfoodprocessorand

pulseuntilcoarse,flourlikemixtureforms.Switchtotheprocessingsettingandadd sweetener as the mixture is turning. Stop the processor once dough ballbegins toform.Pressmixture intoan8-inchsquareglassbakingdishtocreatecrustalongthebottom.Topwithpeachmixture.Letsetfor½hourinrefrigeratorif not dehydrating. If dehydrating, do so onhigh for 2 hours only—if using astandarddehydrator,theinteriortemperaturewillnotwarmpast118°inthefirst2hoursofdryingtime.Makessixteen2"×2"pieces.

*To cold-brew espresso, simply grind the espresso bean to a fine texture andsoakinpurifiedwaterfor4–6hours.

CHOCOLATEGO-GOBALLS

For eating on the run, these go-go balls are great, and the best part is thatyou’ll feel like you’re having dessert for breakfast. Raw cacao is high in

magnesium and stimulates the creativity center of the brain, so these aid inconcentrationalldaylong.

2cupsrawpecans(pieces)½cuprawagavenectarorhoney1½cupsrawcacao1tsp.cinnamon1Tbsp.rawcoconutbutter(optional)2Tbsp.maca-rootpowder2Tbsp.supergreenspowder1tsp.seasaltCoconutshredsfortopping

Place raw pecan pieces in a food processorwith S-blade attachment. Pulseuntil a coarse, flourlikemixture forms.Add the cacao, cinnamon, supergreenspowder,andsalt.Continuepulsinguntilwellcombined.Switchtotheprocessingsettingandslowlypourincoconutbutterandthensweetener.Aimforthecenterof the processor, and stop as soon as a dough ball begins to form.Overprocessingwill result in an excess of oil in themixture, so this is to beavoided. Scoop out onto parchment paper lined in coconut shreds and rollmixtureuntilball forms. Ifneeded, freezemixture for15minutesso thatballsholdtheirshapewell.Makestwelve2-inchballs,whichwilllastindefinitelystoredinyourpantryin

anairtightcontainer.

BERRIES-’N’-COCONUTYOGURT

Coconutyogurt is easilydigestedand is anicebreakfastdish for thewholefamily.Youmaychoosetofermentyouryogurt*ifyouwouldliketoaddtothehealthbenefitsofthisdeliciousrecipe.

Fortheyogurt:

4cupsyoungThaicoconutflesh¼cuprawhoney¼cupcoconutwater1tsp.seasalt¼cuplemonjuice1Tbsp.powderedacidophilus(optional)

Forthedish:1cupfreshberries½cupBerryPureeasgarnish

To prepare the yogurt, combine all ingredients in a high-powered blender.Blenduntilanicethickconsistencyisachieved.Chillpriortoserving.In servingdishes, combine1 cup coconut yogurt, followedby¼cupBerry

Puree, and top with ½ cup fresh berries. (Serve layered inmartini glasses orespressocupsforafunpresentation.)Makes2servings.

*Aboutfermenting:Thisyogurtcanbesavedupto5daysintherefrigerator,butitwilllastupto12daysifyouchoosetoferment.Ifyoudoaddacidophilus,thetaste will become stronger as it ferments. Be sure to store in the refrigeratorduringthattime.Fermentingyouryogurtaidsindigestionandhasbeenshowntoassistmanywithstrengtheningtheimmunesystem.

BREAKFASTBLISSBARS

These bars can be made in advance and stored for up to a week in therefrigerator.They are toppedwith delicious cherries or figs, depending on theseason.

2cupsmacadamianutsorwalnuts

¾cuprawhoneyoragavenectar1Tbsp.rawcoconutbutterorshreds2cupscherriesordriedcranberries1Tbsp.cinnamon1Tbsp.maca-rootpowder1tsp.driedgingerroot1tsp.seasalt

Inafoodprocessor,processnutsdowntoamealandaddincinnamon,maca,ginger,andseasalt.Pulseuntilwellcombined.Addincoconutbutterorshredsand1¼cupscherriesorcranberries.Processtoa thickpasteandaddin½cupdesired sweetener from the top while processing. Continue processing untildoughballforms.Inasmallbowl,combineremainingfruitandsweetener.Thenpressoutdough

mixtureinamedium-sizeglasscontainer,topwithfruitmixture,andrefrigeratefor 2 hours. Remove from refrigerator and cut into desired shapes. Enjoy allweeklong!Makestwelve3"×3"squares.

CINNAMON-WALNUTCAKES

These savory cakes are easy to take on the run, and theymake a beautifuldisplayonthecountertop.Thefigsusedinthisdisharelowerinsugarthanothersweeteners,andhighinmagnesium.

4cupsrawwalnuts

1cupdriedmissionfigs(soakedtorehydrate)1cupdicedapplesorpears½cuprawhoney2Tbsp.cinnamon1tsp.nutmeg½tsp.vanilla½tsp.cloves1tsp.seasalt

Inafoodprocessor,combinethewalnuts,cinnamon,vanilla,salt,nutmeg,andclovesuntilalightmealforms.Addintheapplesorpearsandthefigs.Pulsethemixtureuntilmoderately combinedwithnuts.Switch to theprocessing settingandadd thehoney from the top,processinguntildoughball forms.Scoopoutmixtureinto3-inchballs,4by4(16total),onalineddehydratortray.Pressintoround, tall cakes and dehydrate at 118° for 8 hours. (If you don’t have adehydrator,youcanlineaglasscontainerwithparchmentandfollowthesameprotocol,refrigeratinguntilenjoyed.)Removefromdehydrator,andkeeponthecountertoporintherefrigeratorforenjoymentallweek.Makes16cakes.

CHAPTERFOUR

RAWSTAPLES:FASTRECIPESTOBOOSTYOURHEALTH

This is a collection of recipes that are as easy as 1, 2, 3!They canquicklyhaveyoueating raweveryday, enjoying fresh flavors and seasonal specialtiesalike!RawBasicsisabouthelpingpeopleconnectthedotsontheroadtoexcellent

nutrition.Thisfoodisfunctional;nothingisaddedthatdoesn’tbenefitthebodyinsomefashion.Theserecipespavethewayforaneasyshifttoamoreholisticdiet,onethatisgoodforyouandtheplanet.I recommend that you select one day aweek for preparing fresh sauces, as

manykeepfivetosevendaysintherefrigerator.Eatingforlongevitymeansthatfreshfruitsandvegetablesmakeup80percentofyourdiet.Thesebasicsaucesandspreadspairwith lettucecups,wraps,andstuffedvegetables tocreate fastandeasyoptions.Wraps, crackers, andbreads takeawhile todehydrate, socreating thebasic

separates in advance will decrease your preparation time. Having raw staplesaroundthatcanactasquickgo-tosnacksforyouandyourfriendsandfamilyiskeytoenjoyingalifefullofvibrantlivingfoods.

BASICSAUCESANDSPREADS

Therearefivecategoriesofsaucesandspreadsinliving-foodspreparations:

1. Vegetable purees are just what they sound like: pureed vegetables. Tocreate a nice creamy texture, it’s essential to add an oil to emulsify theblend.

2.Seedcheesesaretypicallyrichinflavorandusuallyhavesubstantialbody,

likeahummusorpâté.

3.Nutcheesesarerichandsmoothandcontainsomeamountofwatercontenttocreateacreamysauceofsproutednutsandherbs.

4.Oil-basedsaucesincludedressingsandpestos,idealforcoatingvegetablesandcreatingdifferenttexturesinthedehydrator.

5.Chutneys or tapenades, also referred to as relishes, are blends of finelychoppedsavoryandsweetingredients.

A great sauce has the ability to totally transform an experience with fresh,livingfoodsbycomplementingthenaturalflavorsinvegetables.

TAHINISPREAD

Tahini, or sesame-seed paste, creates great body in sauces and is such afunctional ingredient.Recommendedaspartofadailydiet, it’swidelyused inMiddleEasternculturesasabaseingredient.

1cuptahini2Romatomatoes

1redbellpepper

½clovegarlic2Tbsp.lemonjuice

1greenonion

½cupdiceddillpickles

2Tbsp.freshdill1tsp.seasalt

Inablender,combinethetomatoes,redbellpepper,lemonjuice,salt,garlic,andonion.Blendwellintoaliquid.Addintahiniandcontinueblendinguntilathickpasteforms.Transfertoanothercontainerforstorage,andhand-foldindillpicklesandfreshdill.Makes2cups.

REDBELLPEPPERANDOLIVETAPENADE

ThistapenadeisagreatadditiontoanyItalianorfusiondish.Withessentialfattyacidsandastrongflavorprofile,itprovidesatastytreatforyourbodyandmind.

2cupskalamataolives,pitted2cupsthinlyslicedredbellpeppers½cupfreshbasil

2clovesgarlic

¼cupextra-virginoliveoil1tsp.seasalt

Inafoodprocessor,combineredbellpeppers,basil,garlic,oliveoil,andseasalt; then pulse to a very fine diced mixture. Add in the olives and pulse todesired thickness.Youmayelect tocreatemoreofapasteormoreofa relishdepending on desired use. This mixture will store for up to 7 days in therefrigerator.Ifredbellpeppersaren’t inseason,soakedsundriedtomatoesalsoprovideanicebaseforthistapenade.Makes3cups.

SIMPLICITYGUACAMOLE

Deliciousanytimeoftheyear,guacamoleisastandbytreatforanyMexicandish,oronyourfavoritevegetablesorcrackers.Theoilsfromtheavocadoareespeciallynourishingforthehairandskin,greattogetyou“intotheglow”!

2largeHassavocados

¼cuplemonjuice1Tbsp.seasalt1tsp.whitepepper(optional)

Cuttheavocadoslengthwiseandremovepits.Gentlyscoopoutthesoftfleshinsideandplace inamedium-sizemixingbowl.Usinga fork,pressdownandcombineavocados, lemon, sea salt, andpepper if desired.Repeatmotionuntildesired texture is achieved. Alternatively, you can use a handheld immersionblender tomake a rich, creamy guacamole by pressing blender down into thebowlrepeatedly.Enjoywithinthesamedayforoptimaltasteandnutrition.Makes1½cups.

SUN-DRIEDTOMATOKETCHUP

Sundriedtomatoeshaveastrongflavorprofile,aswellasaneasytexture tocreateketchupwith.Thisblendcanactuallybestoredintherefrigeratorforupto14daysandbemadeyear-roundutilizinglocallydriedtomatoes.

2cupssundriedtomatoes

¼cupextra-virginoliveoil¼cuprawhoney1tsp.seasalt2Tbsp.lemonjuice

Inablender,combineoliveoil,honey,salt,andlemonjuice.Blenduntilwellcombined;thenaddinthesundriedtomatoesandcontinueblendinguntilathickpasteforms.Storeintherefrigerator.Makes1½cups.

SMOKYRANCHEROSAUCE

GrowingupinSouthernCalifornia,IwasgreatlyinfluencedbytheMexicanculturejustovertheborder.ThisrecipeisafamilyfavoritethatcanbecombinedwiththeWhippedAvocadoSpreadandTomatilloSalsa(onthefollowingpages)tomakeacolorfulanddelicioustrio.

2cupsmacadamianuts

1½cupsyoungThaicoconutwater1Romatomato

2chipotlepeppers

2Tbsp.driedbasil2Tbsp.chilipowder2Tbsp.rawhoneyoragavenectar2Tbsp.extra-virginoliveoil¼cuplemonjuice1tsp.seasalt

In a high-powered blender, combine all ingredients exceptmacadamia nuts.Blend until well combined. Add in the nuts and blend to a thick puree. Thissaucekeepsforupto7daysintherefrigerator.Makes4cups.

WHIPPEDAVOCADOSPREAD

Weusethisrecipeasabutterreplacementinourfamily,anditalsomakesanicecreamynut-freespreadtoenjoyonprettymucheverything.It’ssimpleandcanevenbewhiskedbyhandifyou’reremovedfromelectricity.

2ReedorHassavocados1lime

1clovegarlic

1tsp.Himalayanorseasalt1tsp.rawhoneyoragavenectar

Beginbyslicingavocadosinhalflengthwise.Removepits,scoopoutthesoftfleshinside,andplace inanoversizebowl(bigenoughtohavespacetoreallyblend ingredients). Cut lime in half and press out the juice into the bowl,watching for seeds, and then add all remaining ingredients. With a handheldimmersion blender, whip to form a rich, creamy consistency with no lumpypieces.Theavocadoswon’tbrownduetothelimejuice,sothisspreadwillkeepforupto4days.Makesroughly1cup.

TOMATILLOSALSA

Tomatillos are such a vibrant part of any dish. For starters, they’re green!Theyhaveanicetartflavorandaredeliciouswhencombinedwithjalapeñosorserranochilies.(Topreparethetomatillo,gentlyremovethehuskandrinse.)

4cupsdicedtomatillos

1cupchoppedgreenonions

2Tbsp.dicedgarliccloves½cuplemonjuice2serranoorjalapeñopeppers,finelychopped1tsp.seasalt

Forthisrecipe,ithelpsifmuchofthedicingisdoneinadvancesothatverylittleprocessingmusttakeplaceinamachine.Thisrecipecanactuallybedonepicodegallo-stylecompletelybyhandifnecessary.Afterallingredientsarewellchopped, combine in a food processor and pulse to desired consistency. I likeminewithnicebody,butyoumayenjoymoreofaliquid.Thissalsakeepsforupto5days.Makes2½cups(mediumbody).

PESTOAIOLI

This is a blend of oil-based and nut cream sauces. It is an excellentreplacementformayonnaiseandisaneasygo-todipforallkindsofcrudités.

2cupsfreshbasil1cupextra-virginoliveoil1cuppistachios

4clovesgarlic

1tsp.seasalt½cupyoungThaicoconutwater

Inablender, combine½cupoliveoil, coconutwater, andpistachios.Blendwellandsetaside.Thenblendthebasil,remainingoliveoil,garlic,andsalt tocreate an emulsion. Add themilky pistachiomixture while the blender is on.Refrigerate,andusewithin10days.Makes2½cups.

PUMPKIN-SEEDCHEESE

Pumpkinseedsareanexcellentcancer-preventionfoodandmakeadeliciouscheesethatisfastandeasytoprepare.

2cupspumpkinseeds(soaked4hours)1Romatomato

2clovesgarlic

1chipotlepepper(optional)

1greenonion

Juiceof1lemon

1tsp.seasalt2Tbsp.chilipowder

InafoodprocessorwithS-bladeattachmentinplace,loadseedsandprocessdown to a paste.Add all other ingredients and continue processing until wellcombined.Thischeesekeepsforupto7daysintherefrigerator.Makes2cups.

RAWPARMESANCHEESE

Sprinkleyournextsaladorentréewithadelicious,flavorfultoppingthatalsoadds essential fatty acids and functional proteins to yourmeal.This is a greatrecipe tomake in bulk and keep in your cupboard for all-the-time use and iswonderfultotakeonthego.

2cupsmacadamianuts

2Romatomatoes

½cuplemonjuice2Tbsp.nutritionalyeast1tsp.seasalt1cupwater

Blendall ingredientsinahigh-poweredblenderuntilwellcombined.Spreadmixtureoveracovereddehydratortray(¼inchinthickness).Dehydratefor12hoursuntilcheesecanbecrumbledapartgently.Storeinanairtightcontainerinthepantryindefinitely.Makes½cup.

COCONUT-CURRYSAUCE

ThisisanIndian-stylecurrysaucethatisfairlymildinflavor.YoucaneasilyspiceitupbyblendinginoneortwoThaipeppers.

1cupmacadamianuts

1Tbsp.rawcoconutbutteroryoungThaicoconutflesh1date

1clovegarlic

4Tbsp.yellowcurrypowder2Tbsp.choppedsweetonion

2cupscoconutwater

Blendallingredientsexceptmacadamianutsinahigh-poweredblenderuntilwellcombined.Addinthenutsandblendtoathicksauce.Thiscurrysaves7–10daysintherefrigerator.Makes4cups.

HEIRLOOM-TOMATOBRUSCHETTA

Heirloomtomatoesmakeafestivetreat;theirnaturalflavorissointensethatyoubarelyhavetoaddanythingtocreateagourmetmasterpiece.

2heirloomtomatoes1cupfreshchoppedbasil

2clovesgarlic

6Tbsp.extra-virginoliveoil1tsp.rawhoney1tsp.Himalayanseasalt

Dice the heirloom tomatoes, discarding the stem, and place the pieces in amixingbowl.Addintheremainingingredientsandtosswell.ServeonavocadoroundsorSprouted-ChiaBread.Makes4cups.

ROMA-TOMATOMARINARA

MarinarasauceisagreatbasicstapleforallofyourItaliandishes.It’saquickandeasypreparationandhighlightssomedeliciousflavors,especiallybasilandgarlic.

6Romatomatoes

½cupfreshbasil

2clovesgarlic

¼cupextra-virginoliveoil1tsp.seasalt1tsp.rawagavenectar(optional)

Combine all ingredients except olive oil in a high-powered blender. Blenduntilathickpureeforms.Thenslowlyaddtheoiltothemixturewhileblendingtoemulsifythesauce.Refrigerate,andusewithin4days.Makes2cups.

BASICREDSPICESAUCE

This is a great condiment for Latin dishes, as well as a perfect garnish onsimple vegetables and crudités platters.Althoughbasic in nature, the flavor isintenseandcombineswellwithseveralothernut-andseed-basedsauces.

2Romatomatoes1redbellpepper

1chipotlepepper

¼cupextra-virginoliveoil1tsp.seasalt1tsp.chilipowder

Combineallingredientsinahigh-poweredblender.Blenduntilathickpureeforms.Refrigerate,andusewithin4daysofpreparation.Makes1cup.

CHAPTERFIVE

SIMPLESALADSFOREVERYDAYENJOYMENT

Simplicityisthekeywhenstartingoutsothatyourtimeinthekitchendoesn’tfeeloverwhelming.Theliving-foodslifestyledictatesthatyoupreparemanyofyourownfreshfoodsandeatoutlessoften.Manyofthesesaladrecipescanbeenjoyedoverathree-tofive-dayperiod.They’reallquickandeasy,andhighinnutrientdensityfromfresh,livingfruitsandvegetables.Thesevibrantdishesaregreatforeatingonthegoandworkashealthfultreatsjustaboutanytimeoftheday.

MARINATED-SHIITAKESALADWITHTRUFFLEDRESSING

ShiitakemushroomsareusedintraditionalAsianmedicinetosupportimmunefunction and contain a fair amount of protein. Their raw flavor is a bonus inrecipes because it has such a strong savory note, with an earthy taste. Thevegetable combination in this salad spans the rainbow and packs a flavorfulpunchofvitamins.

Forthesalad:1goldbarorcrooknecksquash1zucchini8largeshiitakemushrooms2stalksofgreenonion

1redbellpepper

1pieceofredchard

Forthedressing:1Tbsp.miso½cupextra-virginoliveoil¼cuplemonjuiceorcoconutaminos1tsp.truffleoil1smallclovegarlic

Blendalldressingingredientswellandsetaside.(Inordertokeepthemixtureasaniceliquidthatiseasytotosswiththesaladingredients,don’tstoreintherefrigerator.) Julienne the squash and zucchini on a mandoline. Cleanmushrooms well, remove stems, and slice lengthwise in ¼-inch-thick strips.Marinatemushrooms and squash in¼ cup dressingwhile preparing the othervegetables.Chiffonadethegreenonions,andcuttheredbellpepperinto¼-inch-thickslices(afterremovingthestemandseeds).Rollthechard,andchiffonadeintofinepieces.Combineallvegetables inabowl.Tosswellandcoatwithanadditional4–6Tbsp.dressing.Makes4appetizeror2entréeservings.

CALIFORNIACOBBSALADWITHGREENGODDESSDRESSING

InCalifornia,manyfresh fruitsandvegetablesareenjoyedyear-round.Thissaladisacollageofflavorandvibrantcolor.

Forthesalad:

2earswhiteoryellowcorn

2Hassavocados,diced1carrot,shredded2greenonions,finelychopped1cucumber,diced4cupsmixedbabygreens

Forthedressing:1cuptahini2Romatomatoes1redbellpepper

1clovegarlic

1tsp.seasalt1Tbsp.driedbasil1Tbsp.driedrosemary¼cuplemonjuice

In a blender, combine all dressing ingredients andblend into a nice creamyconsistency.Placegreensinamedium-sizebowlfortossing.Laythecornflatonacutting

boardandcutfromthecob,rotatinguntilall thekernelsareremoved,andaddthistothegreens.Addhalfofthedicedavocado,alongwiththecarrots,greenonions,andcucumber.Thenmixin4Tbsp.dressingandtossalltogether.Inaseparatebowl,placetheremainingavocadoandanother4Tbsp.dressing.

Tosswell.Layereachsaladusingacompressionmold,withfirst¼cupavocadomixture, then ½ cup salad, then ¼ cup avocado mixture, and another ½ cupsalad.Compress,and turnoutontoaplate.Drizzlewithadditionaldressingasdesired.

Makes4tapas-sizesalads.

MANDARIN-ORANGESALADWITHSWEETMISODRESSING

ThisAsian-inspiredsaladisadelicious,crispoptioninthelatewinterorearlyspring.Theflavorofthemandarinorangeandthecreamytextureoftheavocadoandpecansmakeforanicecontrast.

Forthesalad:

4cupsmixedbabygreens

1cuppeeledfreshmandarinorangesortangerines1cuppecanpieces

1cupdicedavocado

1cupmicro-greens

Forthedressing:

1cupextra-virginoliveoil

¼cuplemonjuice¼cuporangejuice

1clovegarlic

1Tbsp.agavenectar1tsp.misopaste

1greenonion

1tsp.seasalt

Blendall dressing ingredients in ahigh-poweredblenderuntilwell emulsified. The mixture should look rich and creamy. Refrigerate for up to 10 days.(Makes1½cups.)Slicethemandarinorangesortangerinesandtosswith¼cupdressing untilwell coated. Then add in pecan pieces and toss. Finally, add inbabygreensandtossagainuntilthesaladmixtureiswellcombined.Plate,andgarnishwithavocadoandmicro-greens.Makes2medium-sizeportions.

CHARD-ROLLSALAD

Chard comes in a variety of colors, denoting different vitamin andmineralcompositions. This is a hearty green that tastes sweet andmakes a very nicewrap.This leaf-wrapped recipe is a delicious treat that can be enjoyed almostyear-round.

4largechardleaves

6cupsbabyspinach

2cupsfreshordriedmissionfigs,evenlysliced(ifusingdriedfigs,soakfirsttorehydrate)½cupthinlyslicedredbellpeppers½cupPestoAioli

Beginbylayingchardoutflatonacuttingboard.Carefullyremovehardstembycuttingaroundit;discard.Layerremainingsidesofchardoneontopof theothersothattheyoverlapandformabasicwraptoholdafilling.Inamedium-sizebowl,tossthespinach,figs,andPestoAioliuntilwellcoated.Oneachleaf,layer red bell peppers, then 1½ cups spinach mixture. Wrap chard aroundmixture,tightlyrollingfromtoptobottom,andclosewithatoothpick.Enjoybypickinguporcuttingthroughwithaknifeandfork.Makes4appetizerportions.

HEIRLOOMHERBSALADWITHDILLDRESSING

Heirloomgreens,suchasdwarfbluekale,andfreshherbsareeasytogrowinbackyardplanterboxes,andmakeforgreatstartersaladsthatarefullofflavor.Iparticularlylovethisrecipeinthewinter,astheherbsmakeitnaturallywarmingtothebody.

Forthesalad:4 cups heirloom greens (kale, Malva, sweet greens, or red oaklettuce) 2 cups fresh herbs (basil, arugula, dill, parsley, cilantro,and green onions) ½ cup pomegranate seeds (optional) ½ cupsliveredalmonds

Forthedressing:

½cupmacadamianuts¼cuplemonjuice1clovegarlic1tsp.seasalt2Tbsp.drieddill

Blendalldressing ingredientswell inahigh-poweredblender.Thisdressingwill keep in the refrigerator for up to 10days. (Makes 2 cups.)Toss all saladingredientswellafterchoppingthegreensandherbsdowntobite-sizeportions.Coat with ½ cup dressing and toss lightly. Layer on plate, add additionaldressingasdesired,andenjoy.Makes2entrée-sizeor4tapas-sizeservings.

ROMAINECHOPPEDSALADWITHRANCHDRESSING

Thereisnothinglikethefresh,crisptasteofromaine.Iliketocreatethissaladbytossingtheingredientsinabowlandthenservingthemoveranotherpieceofwholeromaineforanicelookontheplate.Romainegrowsmostmonthsoftheyear,sothissaladisaneasyweeklystaple.

Forthesalad:4cupschoppedromaine(withadditionalwholepiecesforplating,ifdesired)½cupSweetandRedOnions

¼cupchoppedkalamataolives

2cupschoppedtomatoes

1cupdicedcucumber

Forthedressing:

½cupmacadamianuts¼cupwater1tsp.rawhoney

1clovegarlic

1tsp.onionpowder2Tbsp.driedItalianseasoning1tsp.pinkHimalayansalt

Forthedressing,combineallingredientsexceptlemonjuiceandoliveoilandblendbriefly to create a liquidbase.Add juice andoil; andblendonhigh forabout30secondsuntilarich,creamydressingforms.Thedressingwillkeepforupto8daysintherefrigerator.(Makes2cups.)Inalargebowl,vigorouslytosstheromaine,tomatoes,cucumber,andoliveswith1cupdressing.Scoopoutontoplates (and overwhole pieces of romaine, if desired), and topwithmarinatedonionsandadditionaldressing.Makes2entrée-sizeor4tapas-sizeservings.

LONGEVITYSALADWITHLEMONDRESSING

Eat this salad every day for superior health and vitality.* This recipe is aperfectcombinationofvitaminsandminerals,essentialfattyacids,omega-3andomega-6, iron, B vitamins, and more. The ultimate in functional foods, theingredientswillnourishyoutotheverycore.

Forthesalad:4cupschoppeddark,leafygreens(forexample,kale,spinach,chard,collards,ormustardgreens)½cupdicedavocado

½cupdulsepieces

1cupdicedcucumber

½cuphempseeds

Forthedressing:2Tbsp.flaxseedoilJuiceof1lemon1tsp.seasaltorHerbamareseasoningblend

1dashcayennepepper

Tossallsaladingredientswellinalargemixingbowl.Makesuretopullapartthedulsepiecessothatthey’rewellmixedinandnotclumpedtogether.Drizzlewith flaxseed oil and lemon juice and begin to toss again, sprinkling inseasoningstofinish.Enjoywhilethissaladisstillcrispandfresh.Makes2entrée-sizeor4tapas-sizeservings.

*If you do enjoy this salad daily, rotate your greens in order to balance yournutrientintake.

CHAPTERSIX

STARTERSOUPSANDBASICMARINATEDVEGETABLES

Simple soups and marinated vegetables are a nice way to add more livingfoods to your diet, especially in the wintertime. These are very warming andcalmingdishesthatcaneasilyreplaceyourstandard“comfort-food”fare.Assoonasthereisanemotionaltug,manyofuslookforsomethingwarmand

soothing for nourishment, and these recipes are a great option. There is acommonmisconceptionthatrawfoodsmustallbecold.Thesepreparationsaredesignedtobeenjoyedwarm:118°isactuallyprettyhot!

STARTERSOUPS

Soupsareaquickandeasy fix foramealor snack,andcanbeusedduringcleansingregimenstogivethedigestivesystemabreak.Therearethreewaystocreateawarmsoup:

1. You can use water that is heated to 118° on the stove or in a hot-watermachine.

2.You can place the soup in the dehydrator after blending,whichwill alsobringoutmoreoftheflavorsoftheherbs.3.Ifusingahigh-poweredblender,youcanwarmthesoupasyou’reblending

it.Gentlykeepyourhandonthesideofthecanisterandstoptheblenderwhenit’shottothetouch.

No matter how you prepare the soup, you’ll find a superior flavor if youfollowthestepstoemulsifyitandcreateanicebroth.

BASICVEGETABLESTOCK

Usethisrecipeasabasetopreparedeliciousvegetablesoups.Thisisacorerecipe;feelfreetoaddyourfavoritespicestocreateevenmorezestinthefinalproduct.

Passthefollowingingredientsthroughajuicer:

9stalkscelery2tomatoes2carrots1cucumber

2zucchini

Thentransferthejuicetoabasicblenderandaddthefollowingingredients:

¼cupoliveoil

1tsp.seasalt

Blendwell.Ifdesired,adddriedherbsandseasoningsatthisstage.Thisstockkeeps5–7daysintherefrigeratorandcanbeblendedwithotherfreshvegetablestocreateasavoryseasonalsoup.Makes16oz.

SWEETMISOSOUP

Acalmingsoupisalwaysawelcomereliefonarainyday,andthisrecipeisespecially nice for balancing immune function and aiding digestion. It can beenjoyedincombinationwithamealoralone.

Forthesoup:2cupscoconutwaterorBasicVegetableStock2Tbsp.misopaste1greenonion1Tbsp.tahini1 yellow or goldbar squash, cut in quarters 2 shiitake mushrooms(optional)

1clovegarlic1tsp.seasalt

Forgarnish:½cupdulse1Hassavocado,slicedVegetablesofchoice

In a blender, combine all soup ingredients until rich and creamy. Pour intobowlsforservingandtopwithgarnishes.Makes2entrée-sizeor4appetizerservings.

GREENCURRYSOUP

Thisisanice,sweetcurrysoupthatcaneasilybespicedupbyaddinginThai

peppersorcayenne.Tryitasis,andspicetotaste.

2zucchini1Tbsp.misopaste2cupshotwater1clovegarlic2Tbsp.yellowcurrypowder1tsp.rawhoney1tsp.seasalt¼cupextra-virginoliveoil

Blendallingredientsexceptoliveoilinahigh-poweredblender.Aftermixtureiswell combined, slowly add the oil from the topwhile blending to emulsify,andcreateanicebodyforthebroth.Makes2entrée-sizeor4appetizerservings.

FRENCHONIONSOUP

Frenchonionsoupwasachildhoodfavoriteofmine,andthisflavorfulversion

hasanaddedimmune-boostingbonus.Ilovetoshareitwithfamilyandfriendsinthewinter.Beware:thisrecipehasastrongflavor,soit’snotforthefaintofheart(ortastebuds!).

Forthesoup:1sweetonion2portobellomushrooms9stalkscelery2zucchini1clovegarlic1tsp.seasalt1cuphotwater¼cupoliveoil

Forgarnish:½cupRawParmesanCheese½cupMarinatedMushroomsHerbsofchoice(trybasilorcumin)

Passtheceleryandzucchinithroughajuicer.Addthejuicetoahigh-poweredblenderandcombinewithmushrooms,onion,garlic,salt,andhotwater.Blendintoathick,frothymixture.Onceyoureachthisstage,slowlyaddtheoliveoilwhile blending to emulsify themixture. Pour into serving bowls and topwithgarnish.Thissoupshouldkeepupto3daysintherefrigerator.Makes2entrée-sizeor4appetizerservings.

TOMATILLOANDAVOCADOSOUP

This is a chilled soup that is quite refreshingduring the summermonths. It

makesagreatappetizerforLatinmealsliketheVerdeTacos(inthenextchapter)orenchiladas.

Forthesoup:6tomatillos2cucumbers1jalapeñopepper¼cupdicedonion2clovesgarlic¼cuplemonjuice1cupcoconutwater¼cupextra-virginoliveoil1tsp.seasalt

Forgarnish:2cupsdicedavocado½cupdicedcilantroLimewedges

In a high-powered blender, combine all ingredients except olive oil. Blenduntil well combined, and then slowly add the oil from the top of the blenderwhile it’s still on to emulsify liquid.Chill soup, andwhen ready to serve, topwithagenerousamountofdicedavocadoandfreshcilantro.Servewithalimewedgetosqueezeontopwhileenjoying.Makes2entrée-sizeor4appetizerservings.

MARINATEDVEGETABLES

Marinatingvegetablesinthedehydratororrefrigeratorwillbringoutdifferentflavors and textures and create an ingredientwith a lot of depth. Someof themarinatedvegetablesmustbeusedwithinacoupledays,butafewcanbekept

allweektocreateaflavorfulgarnishonmanydishes.

SWEETANDREDONIONS

These tasty treats are a delicious addition to soups, salads, and wraps; andcreateaniceboldflavorwhenaddedtoanyentrée.Whileinthedehydrator,theonionswillproduceapotentaromathroughoutyourhouse,soit’sbesttopreparetheminadvanceifentertaining.

4cups thinlyslicedredandsweetbrownonions¼cupextra-virginoliveoil

¼cuprawagavenectar1tsp.seasalt

Tossallingredientswellinamediumsizebowl.Gentlymassagethemarinadeintothefiberoftheonions.Refrigerate,andletsitatleast1daypriortouse.Foradditionalflavor,dehydrateat115°for4hours.Theseonionskeepforupto10daysintherefrigerator.Makes3cups.

MARINATEDMUSHROOMS

Adeliciousmushroomflavorcombination, this recipe isamust-have inanygourmetliving-foodskitchen.

2cupsdicedportobellomushrooms2cupsthinlyslicedshiitakemushrooms

2cupsmaitakemushrooms1cupextra-virginoliveoil3Tbsp.freshthyme1tsp.seasalt2Tbsp.balsamicvinegar(optional)1Tbsp.truffleoil(optional)2Tbsp.rawhoney(optional)

Inamediumsizebowl,tossthemushroomstogether,andthenaddinseasaltand thyme.Tosswitholiveoilandotheroptional ingredientsuntilmushroomsarewellcoated,andplaceovercovereddehydratortray.Dehydrateat118°for4hoursoruntildesiredtasteandtextureareachieved.Thelongerthemushroomsareleftinthedehydrator,thesoftertheybecomeastheoilexpands.Refrigerateleftoversforupto5days.Ifyoudon’thaveadehydrator,youcanjustrefrigeratethismixtureandletsitfor12hourspriortoenjoying.Makes4cups.

3-VEGETABLEBLEND

Thisbasicblendgoeswithavarietyofdishes.

2cupsslicedyellowsquashorzucchini2cupsthinlyslicedredbellpeppers

2cupsdicedmushroomsoreggplant2Romatomatoes½cupextra-virginoliveoil1clovegarlic1tsp.seasalt1Tbsp.chilipowderordriedbasil(choosebasedonaccompanyingdish)

In a blender, combine tomatoes, olive oil, garlic, sea salt, and dried herbs.Blend well until emulsified. In a large mixing bowl, pour marinade overvegetables. Toss until well coated. Place on a covered dehydrator tray anddehydrateat118°for4hours.Thelongerthevegetablessitinthedehydrator,thesoftertheywillbecome.Enjoythismixturewarm,andthenstoreleftoversintherefrigeratorforupto2days.Makes5cups.

EGGPLANTBALSAMICO

Eggplant is agreatoptionduringwintermonthsandprovidesaniceweightandtextureinmanyMediterraneanandItaliandishes.

4cupsthinlyslicedeggplant1cupSweetMisoDressing½cupchoppedparsley¼cupbalsamicvinegar1tsp.seasalt

In a large mixing bowl, toss the eggplant with the dressing, sea salt, andchoppedparsley,makingsureit’swellcoatedandabsorbsthedressing.Thenonacovereddehydratortray, layertheeggplantsothateachroundbarelytouchesthe one next to it.Dehydrate at 118° for 2–4 hours.Halfway through, drizzlebalsamicvinegaroverthetopandallowtosoakin.Makes3cups.

COCONUT-CURRYVEGETABLES

These veggies are a nice addition tomany dishes and can also be enjoyedaloneasaflavorfulsnack.Thisrecipekeepswell,soit’sagoodideatomakeitinadvancetoenjoythroughouttheweek.

2cupschoppedcauliflower2cupschoppedbroccoli2cupssnappeasorregularpeas1cupCoconut-CurrySauce2cupsspinach(optional)

Inalargemixingbowl,tosstogetherallvegetablesandsauceuntileverythingiswellcombined.Ifenjoyingrightaway,addinspinachtothemixture.Placeonacovereddehydratortrayanddehydrateat118°for3hours.Makes6cups.

TUSCANVEGETABLES

Tuscany is a dense growing region of Italy and the agricultural hub of thecountry.Thisblendofsweetandsavoryvegetablescanbeaddedtoanysaladorenjoyedasasidedish.

2cupschoppedTuscan(lacinato)kale2cupsthinlyslicedtomatoes2cupsthinlyslicedItaliansquash

2cupschoppedcreminimushrooms2Tbsp.driedbasil1cupextra-virginoliveoil1tsp.seasalt2Tbsp.rawhoney2Tbsp.dicedgarlic

Ina largemixingbowl,combinevegetables,driedbasil,seasalt,andgarlic.Toss well. Then add the olive oil and honey, and continue tossing until allveggiesarecoated.Placeonacovereddehydratortrayanddehydrateat118°forupto4hours.Enjoyimmediately.Refrigerateleftoversandusewithin2days.Makes6cups.

ALMONDANDROSEMARYGREENBEANS

When in season, greenbeans are a fantastic option,with a beautiful textureandniceflavor.Irecommendpurchasingthemfarmfreshforuseinthisrecipe.

6cupsgreenbeans½cupthinlyslicedredonions½cupsliveredalmonds1cupextra-virginoliveoil

2Tbsp.finelychoppedgarlic1Tbsp.freshrosemary1tsp.seasalt

Begin by cutting off and discarding the sides of the green beanswhere thestemsattach;thenchopbeansdownto1-inchpieces.Inablender,combinetheoliveoil, rosemary,garlic,andseasalt;blenduntilwellcombined, forminganherbinfusion.Inamediumsizemixingbowl,combinethegreenbeans,almonds,andredonions.Pour inherb infusionand toss together.At thispointyoumayrefrigeratethemixturefor12hoursbeforeuseorplaceonacovereddehydratortrayanddehydrateat118°forupto4hours.Makes6cups.

CHAPTERSEVEN

EASYENTRÉESELECTIONSANDFASTDESSERTS

Sandwiches,wraps, anddesserts are easyanddeliciousways to enjoymorefresh,vibrant foods.Lunch isagreat time togetvitalnutrition toprovidefuelfortherestofyourday;andlivingdesserts,oftenhighinproteinandlowontheglycemicindex,makefantasticbreakfastsorlate-afternoonsnacks.

QUICK-FIXSANDWICHESANDWRAPS

Theserecipesareeasyoncethebasicbreadsandwrapsareprepared.Isuggestpicking a day once a week to make these pantry items. This shortcut willdecrease your time in the kitchen, as well as provide options for unplannedmealsthatarestillverynutrientdense.

VERDETACOS

This recipe is a tribute to the life-giving essence of greens (verde means“green”inSpanish),withthetantalizingflavorsoftomatilloandthefresh,crisptextureofcucumber.

FortheSpicyPepitas:2cupssoakedpepitas*1Tbsp.rawagavenectarorhoney1tsp.chilipowder1tsp.seasalt

Forthetacos:6Tbsp.TomatilloSalsa

2earswhiteoryellowcorn

1cucumber(mediumsize)2cupsfreshbabyspinach

1headNapacabbage

2cupsPumpkin-SeedCheese

Inadvance,preparetheSpicyPepitasbytossingallingredientsinamedium-sizemixing bowl.Whenwell coated, spread seeds over a covered dehydratortray and dehydrate at 118° for 6–8 hours. Store indefinitely in an airtightcontaineroncefullydriedtouseasagarnish.Topreparethetacos,carefullycutthecornfromthecob(it’shelpfultodoso

with the corn lying sideways on the cutting board). Combine with the babyspinach in a bowl. Dice the cucumber with the skin on and add to the mix.RemovetheouterpiecesoftheNapacabbageheadonebyone,clean,andcutofftheportionoftheleavesclosesttothestem.Lineupleavesoncuttingboardsothatthecuplikecurvatureisfacingup,readytobefilled.SpreadPumpkin-SeedCheeseinsideeachleafandthenlayerwithspinachmixture.TopwithTomatilloSalsaandasprinklingofSpicyPepitas.Makes 4 large, or 6 appetizer, tacos (depending on size of Napa cabbage

leavesused).

*Soaked for 6 hours. This isn’t a requirement but will activate more of theenzymecontentoftheseed,makingiteasiertodigest.

SURFERSANDWICH

This sandwich was inspired by the strength and perseverance seen up anddown thecoastsof theworldas thosewho love theoceanharmonizewith thewavesmeetingtheshore.It’snosurprisethatsurfingisasportyoumustpowerupfor,andthisrecipeisfullofhigh-energyproteinandhealthycarbohydratesto“takeonthesurf,”literallyandmetaphorically.

FortheSprouted-ChiaBread:2cupssproutedgrain*(Kamut, rye,wheatberry,orspelt**)¼cuprawchiaseeds

¼cupextra-virginoliveoil1tsp.seasalt¼cupsweetonions

Forthefilling:4cupsfinelychoppedTuscan(lacinato)kale2mediumHassavocados,diced

2cupsmixedvegetablesofchoice

2Tbsp.WhippedAvocadoSpread

Attach the S blade to a food processor, and pour in the sprouted grain andsweetonionsfromthebreadingredients.Processthismixtureuntilblendedwell.Add the salt, olive oil, and chia seeds and process further until a dough ballforms.Stopprocessingas soonas thisoccurs soasnot tooverheat thegrains.Removemixture.Spreadoutevenly(about¼inchinthickness)overacovereddehydrator tray, using a spatula dipped in warm water to prevent sticking.Dehydratefor4hoursat115°.Flipbreadoveranddehydratefor1morehour.The bread should be dry to the touch.Avoid overdrying so it doesn’t becomeundesirablycrunchy.In a medium-size mixing bowl, combine the avocado and kale. Massage

togetheruntilthekaleleavesarewellcoatedwithavocado.Cutthebreadintosquaresandthensliceinhalfdiagonallytoformtriangles.

LayeronWhippedAvocadoSpread,andtopwith1cupkale-avocadoblendand½cupmixedvegetablespersandwich.Makes2entrée-sizeor4appetizerportions.

*Tosproutthegrains,theymustfirstbesoakedinwaterfor8hours.Theydon’tneedtoberefrigeratedduringthistimebutshouldbecoveredlightly.Rinsethegrainswellandallowtosproutonyourcountertopforabout3days.Asmalltailshouldbegintoemerge.Usegrainsimmediatelywhentheyreachthispointforbestresults.

**If you’re gluten intolerant, try substituting almond pulp for the grains. Therecipewon’tyieldasmuchbread,butitwilltastefantastic.

GARDENROLLS

GardenRollsareadelightyear-roundandaredesignedtofeaturewhatisfreshandinseason.Thisisachoose-your-own-adventuredish:try2–3ofthefreshestvegetablesyoucanfind,andbeginbyslicing themthin ina foodprocessororjulienningthemoveramandoline.

FortheEasyTortillas*:2cupsgroundgoldenflaxseed

2cupsdicedsquash

¼cuprawchiaseeds½cupsproutedKamut(optional)2Tbsp.chilipowder2½cupswater

Forthefilling:2cupsfreshseasonalvegetables(suggestion:portobellomushrooms,bellpeppers,eggplant,andonions)2cupsfreshspinachorkale

Forrelish:

2cupsgrapetomatoes

¼cupdried-herbblendorchoppedfreshherbs1Hassavocado,diced2Tbsp.tahini

Tobegin, combineall tortilla ingredients in ablender, adding thewater andsquashfirstandthentheseedsandherbs.Blendwellonhigh.Spreadin¼-inch-thickroundsondehydratortrayscoveredwithasiliconesheet,saranwrap,oraTeflexsheet.Dehydrateat115°for5hours.(Makes6tortillas.)Topreparethefilling,thinlysliceallvegetablesandfinelychopgreens;setasideforlateruse.Then to prepare the relish, pulse the grape tomatoes and herbs in a foodprocessoruntillightlychoppedtogether.Addthetahiniandavocado,andpulseforjustamomentuntilmixedtogetherbutnotcreamy.Tofinishthedish,layoutdriedtortillasonacuttingboard.Layereachwith¼

cuprelish, then½cupfilling.Roll tortilla tightlyaroundmixture.Letsit foramomentsothatthecontentshavetimetosettle.Sliceinhalfandserveatroomtemperature.Makes6entréeportions.

*Ifyoudon’thavetimetomakea tortilla, thesewrapsarefantastic incollard-greenorredchardleaves.

TOE-TAPPIN’TOSTADITOS

Crunchy delights are among my favorite midday meals. Research suggeststhateatingfivesmallmealsdailyisbetterthanthreelargeones.TheseTostaditosfitthebillperfectly!Thisisalsoafunpreparationtohaveonhandforafternoonsnacks.

FortheTostaditoShells:2cupssproutedbuckwheat(seenextpageforsproutinginstructions)

2Romatomatoes

1Tbsp.chilipowder1tsp.seasalt

Forthetopping:¼cupWhippedAvocadoSpread¼cupshreddedgreenpapaya2serranochilies,diced½cupSweetandRedOnions½cupdicedHassavocado1cupchoppedNapacabbage

1cupchoppedspinach

½cupBasicRedSpiceSauce

Topreparetheshells,combineallingredientsinahigh-poweredblenderandblendtoarich,thickmixture.Lineadehydratortraywithasiliconesheet,saranwrap,oraTeflexsheet;andcreatesmallcirclesofmixture3inchesindiameterand¼-inchthick.Dehydrateat118°for12hoursuntilcrunchy.Thesewilllastindefinitely stored in an airtight container. (Makes 16 shells.) To prepare thetopping,placeallingredientsexceptWhippedAvocadoSpreadinamedium-sizemixingbowlandlightlytosstogethersothatfruitandvegetablesarewellcoatedintheredsauce.Coat shellswithWhippedAvocado Spread and then layer on fresh topping

mixture.Thisrecipewillkeepupto3daysintherefrigeratorMakes8servings.

FASTANDEASYDESSERTS

Dessertsareajoyintheliving-foodslifestyleandnolongersomethingtofearin terms of calories and fat content.Most raw desserts are heavy on nuts andfruits,soalittlegoesalongway,andthenutrientdensityismuchhigherthantheconventionalflour-and-sugarcounterparts.Iwasbornwithasweettooth,Ithink,butovertimemyinteresteveninraw

dessertsbegantocalmasmybodyregainedproperbalance.Nowtheserecipesare a treat, and I often enjoy them for breakfast (especially the guilt-freechocolate!).

RAINBOWSORBET

Raw sorbets are easy to create and can be made using two differenttechniques. If you have aGreen Star orChampion juicer, you can use frozenfruitandtheblankblade.Ifyoudon’thaveajuicer,ablenderwillworkaswell,withalittleaddedjuice.Herearetwoflavorstotryathome.

Forblackberry-peachsorbet:2frozenbananas

2frozenpeaches

2cupsfrozenblackberries

Formango-raspberrysorbet:2frozenbananas

1cupfrozenmango

1cupfrozenraspberries

Pass the various fruits through the juicer, alternating between them. Themixtureshouldcomeoutaperfect sorbetconsistency.Garnishwith freshnuts,hempseeds,coconut,orgojiberries.Makes2servings.

KIWI-LIME-STRAWBERRYPARFAIT

Parfaitsaregreatforlargefamiliesandforevents,asthey’reinteractivedishestoprepare.Layoutbuffet-stylesopeoplecanhavefunlayeringtotheirdesiredtastes.

2frozenbananas

2frozenpeeledkiwis

Juiceof1lime

8frozenstrawberries

2Tbsp.rawagavenectarorhoney1cupBerryPuree2freshstrawberries,chopped½cupApple-PistachioGranola(optional)

In a blender, combine bananas, kiwis, lime juice, frozen strawberries, andsweetener. Blend briefly until wellmixed and a rich, creamy frozen sorbet isformed.Inaparfaitglasses,layerthesorbetfirst,thenchoppedberries,andthenBerryPuree,finishingwithApple-PistachioGranolaifdesired.Makes2servings.

BANANA-CRÈMEPIE

Thisisaneasypietomake,anditsetsnicelyinthefreezerwithouttheneedforadehydrator.Itcanbemadeinadvanceandenjoyedallweeklongasatastytreatorevenforbreakfast!

Forthecrust:

2cupsrawpecanpieces

½cuprawhoney1tsp.cinnamon

Forthefilling:

2cupsbanana

½cuprawalmondbutterorpecanbutter

1cupalmondmilk

½cuprawhoney1Tbsp.cinnamon

1dashnutmeg

1tsp.seasalt

To prepare crust, pulse the pecan pieces down to a nut meal in a foodprocessorwiththeSbladeinplace;thenaddincinnamon.Fromthetop,slowly

addthesweetenerwhileprocessinguntiladoughballforms.Scrapeoutdoughusingaspatula,andsetinrefrigeratoruntilreadyforuse.In a blender, combine all filling ingredients, and puree. Press crust into the

bottomofa10-inchpiecontainer.Oncewellsmoothedover*, topwithfilling.Placeentirepieinthefreezerfor4–6hoursbeforeserving.Cutintoslicesandenjoywithdesiredgarnish.Makes10servings.

*To press down crusts, dip your fingers or a utensil into a bowl of lukewarmwatertomakespreadingeasier.

APPLECOBBLER

Thisisabest-sellingdessertat118;it’sacomfortfood,yetit’sguiltfree.Thiscobblercanbemadeinadvanceandstoredforupto5days.

Forthefilling:

4cupsthinlyslicedapples

1cuprawagavenectarorhoney1Tbsp.cinnamon1tsp.nutmeg1tsp.seasalt

Forthecrust:4cupsrawpecanorwalnutpieces¾cuprawagavenectarorhoney1tsp.cinnamon

1dashseasalt

To prepare the filling, simply toss the apples, spices, and salt together in alargemixingbowl;coatwithdesiredsweetener.Setasideintherefrigerator,orlayer on a covered dehydrator tray and dehydrate at 115° for 15–20 minuteswhilecreatingcrust.Toprepare crust, pulse the pecanorwalnut pieces down to a nutmeal in a

foodprocessorwith theSbladeinplace; thenaddincinnamonandsalt.Fromthe top, slowly add the sweetener while processing until a dough ball forms.Removemixture,settingaside¼cupforlateruse.Onacovereddehydratortray,press out crust into a 5"× 5" square (½" thick) by hand orwith a spatula, orshape into a round. Create a small lip around the edge, and top with fillingmixture.Ona separate covereddehydrator tray, pressout remaining crustmixture to

useastopping.Placebothtraysinthedehydratorat118°for2–4hours.Remove,andgentlycrumbletoppingovercobbler.Cutintoslicesandgarnishwithdessertsauce(seenextsection).Ifyoudon’thaveadehydrator,youcanlayerthecrustandtoppinginamedium-depthglassdishandrefrigerate.(Chill8hourspriortoserving.)Makes8servings.

PUMPKINGELATO

Gelatoisaneasydish,andthisseasonalvarietymakesuseofanunderutilizedingredient in the living-foods kitchen. Pumpkin is high in potassium andmagnesium, and offers a great flavor profile in desserts, especially during theholidayseason.

4cupsdicedrawpumpkin

½cuprawcoconutbutter1cupcoconutwaterorpurifiedwater½cuprawhoneyordates2Tbsp.pumpkin-piespice1tsp.seasaltPecansforgarnish½cupCaramelSauce

Inahigh-poweredblender,combinethehoneyordates,pumpkin,andwater.

Blenddown to apuree; thenadd in coconutbutter, spice, and salt.Blend to arich and creamy consistency. Place in a silicone mold in the freezer for bestresults,andleavefor12hourstocreateanicesolidgelato.Garnishwithpecans,andenjoywithCaramelSaucedrizzledoverthetop.Makes4cups.

3SIMPLEDESSERTSAUCES

Dessert sauces are a must in every living-foods kitchen. Make these inadvance and store them in your refrigerator to enjoy throughout the comingweeks—evenonplainfruit!Whencustomersaretryingtotransitiontolesssugarintheirdiets,I’veseengreatresultsiftheyhavethesesaucesonhandtosatisfyanysweet-toothcravingsthatcomeup.

RICHANDCREAMYCHOCOLATESAUCE

1½cupsrawcacaopowder1tsp.cinnamon1tsp.vanillaextractor5vanillabeans

1cuprawagavenectar

¼cupcoconutoilorrawcoconutbutter1tsp.Himalayansalt

Inahigh-poweredblender,blendallingredientsuntilsmooth.Add1cupnutmilktocreateacreamytextureandtastethatisclosertomilkchocolate,ifyouprefer.Thissaucekeepsindefinitelyanddoesn’tneedrefrigeration.Makes2cups.

CARAMELSAUCE

2cupsrawagavenectar

1Tbsp.lucuma-rootpowder1Tbsp.mesquite-podpowder

1Tbsp.maca-rootpowder2tsp.cinnamon1tsp.nutmeg1tsp.ginger1tsp.cloves1dashseasalt

Blendall ingredientswellorwhisk togetheruntil richandcreamy.(Youcanuse2Tbsp.pumpkin-pie-spiceblendasa substitute for theother spices.)Thissaucekeepsindefinitelyanddoesn’tneedrefrigeration.Makes2cups.

BERRYPUREE

2 cups fresh strawberries, raspberries, or blackberries ½ cup rawagavenectarorhoney

1tsp.seasalt¼cupcoconutoilorrawcoconutbutter(optional)

In a high-powered blender, blend all ingredients until smooth. This saucekeepsforupto5daysintherefrigerator.Includeamixtureofberriestocreatedifferentflavorprofiles.Thisisagreatuseforberriesthatarenearingtheendoftheirfreshnessdate.Makes2cups.

CHAPTEREIGHT

FEEDINGYOURFAMILYWELL

EversinceIearnedthetitle“Mom,”I’vebeensoconcernedaboutfeedingmyfamilywell.Manypeopleinquire,“Whatdoesyourbabyeat?”and“Whataboutyourhusband—isheallraw?”andthey’recuriouswhatIeatathomeeveryday.Afterlivingrawforten-plusyears,choosingthisoptionhasbecomeeasyforme—anecessity,really.Idon’tfeelgoodotherwise,andhealthandvitalitymattertome.Naturally,when I foundout Iwaspregnant, Iwanted to start learningmore

aboutthebestchoicesformynow-growingfamily.Throughoutmypregnancy,Istayedon a raw,vegandiet.Wewereblessedninemonths laterwith ahappy,healthybabyweighinginateightpounds,twoounces.Duringmypregnancy,Igainedonly20pounds,andmyenergywasfantastic.Iactuallyworkedrightupuntilthedaymyson,Dylan,wasborn;andIneversufferedfromthecomplaintsI hear of some pregnantwomen experiencing (constipation, irritability, and soon).Everypregnancyisdifferent,andit’simportanttochoosewhatisrightforyou

and your body, but I’ve learned inmy research and through experience that aplant-based,living-foodspregnancyisnotonlypossible,butyieldsgreatresultsifkeptinbalance.Pregnantandnursingwomenrequireasubstantialincreaseincalories,andthosecalories,chosencorrectly,canhelpcreateabeautifullife.SinceDylanarrived,we’vestayedrawandprimarilyvegan,andheissucha

balanced babyboy.He’s not irritable or fussy in anyway; and at two, he hasgrownintoaveryhealthy,diverseeater.Nomattertheageofyourchildren,it’spossible to encourage themearlyon to recognizewhole, raw foodsasbeingapreferablechoice.Weekly,wegoasafamilytothefarmers’marketsowecansample the freshestnewharvests.Sometimeswehead straight to a farmstandandpickjuicyfruitsandvegetables.Dylan snacks on buckwheat crisps, drinks green juice and hempmilk, and

loveskalesaladwithdulse!Fruitsandvegetablesarereallytheonlyfoodgroups

heknowsof,andheseemstobethrivingonthem.Feedinga family raw isn’twithout its challenges, asmanyof the itemsyou

needtostockyourpantrywithmustbemadeathomebyyouandyourfamily,requiringsomeadditional timeandeffort.However,we’vefoundgreatsuccessbypickingadayandmakingsomeofourdehydrateditemssuchasgranolaandcrackers for the week and then keeping fresh food always on hand. Kids inparticular(adults, too!)willeatwhatever isaround,so it’s important tofill thespacewith thegoodstuff. Ialwayskeepapplesoutonthecounterwithineasyreach, as well as other fresh, seasonal fruit.We’re even working on growinglettuceinaplanterboxoutback.

Thischapter includesacollectionofquickrecipesmyfamilyandIenjoyathome.Alittleadvanceplanningwillhelpmakethetransitionaneasyoneinyourownkitchen.Ifyourfamilyhasfoodallergies,thereareacoupleofsuggestedsubstitutions

includedhere.WhenDylanwasborn,hewasallergictomanynutsandseeds.Ikindofpanickedforamoment,beingaraw-foodchefandaficionadoof theseingredients.Hewasbreast-feeding,too,whichmeantthatIwouldhavetoforgothesefoodsaswell, inhonorofhisbody’sprocess.But thisexperiencehelpedmedelvedeeper intoothersourcesofnutritionwithinrawfoodssoIwouldn’thavetocompromisemyfamily’shealthinanyway.Hopefully by passing onwhat I learned formy family, I’ll allow you to be

able tohelpyour lovedonesenjoymanyraw-foodoptions thatwillkeepthemhealthyandstrong.

SUNSHINESMOOTHIE

Forextraafternoonenergy—orsomepizzazz in themorning—this treatwillgetyouandyourfamilyheadedin therightdirection.Thegreens in thisdrinkslowdownthemetabolismofthefruitsugarsandprovidesustainedenergy.Plus,itmakesadeliciousdessertsmoothie!

1cuprawapplejuiceor½cupfreshberries1Tbsp.flaxseedoil2Tbsp.supergreenspowder1leafofkaleor½cupspinach

1banana

1Tbsp.almondbutterorrawcoconutbutter1cupalmondmilkorHempMilkRawhoneyor1datetosweeten(optional)

Combineallingredientsinabasicblenderandprocessonhighfor30secondsuntil everything, includinggreens, iswellblended.Be sure that themixture isrichandfrothy.Ifyoupreferacoldsmoothie,freezethebananapriortoblendingoradd½cupice.Makes16oz.

WATERMELONICE

Foratreatthat’sfuntomakeandevenmorefuntoeat,trythisrecipe.InthesummertimethisisagreatsubstituteforthestandardPopsicle.

6cupswatermelon,seedsremoved1Tbsp.rawhoney

Combine ingredients in a basic blender andprocess on high for 30 secondsuntil all arewell blended, forming a thick puree. Set out 2 ice-cube trays andpourinmixture.Freeze4–6hours.Beforefreezing,youmayelecttodropsomefreshberriesintothecubesforaddedtexture.Makesabout24icecubes.

STRAWBERRYCHARDSALAD

Strawberries are a sweet treat providing powerful antioxidants, and tasteterrific paired with the natural flavor of chard. Red chard is preferred in thisrecipe;however,anyfarm-freshgreensthataresoftandsupplewillwork.

Forthesalad:

2cupsfreshstrawberries

8cupschoppedredchardorbabygreens1ReedorHassavocado,diced¼cupsproutedquinoa*

Forthedressing:

¼cupbalsamicvinegar

1clovegarlic

1tsp.seasalt2Tbsp.Italianseasoning2Tbsp.rawhoney

To prepare the dressing, puree all ingredients on high in a high-poweredblender until well combined. This dressing will last for up to 14 days in therefrigeratorand isdeliciouswith freshberries. (Makes1½cups.)Tofinish thesalad,tossallremainingingredientsinalargemixingbowlwith1cupdressing.

Split into bowls for serving, and top with additional berries and dressing forgarnish.Makes4entrée-sizesalads.

*Tosproutthequinoaseeds,soakinwaterfor6–8hours.Rinsewellanddrainoff extramoisturebeforeusing.Store excess soakedquinoa in the refrigeratorforupto3days.

“FRIED”-AVOCADOMINI-TOSTADAS

We serve this dish at 118, and it’s a customer favorite. One day my son,Dylan,camewithmetowork,andaswewalkedbythedehydrator,hestoppedmeanddemandedoneofthedelicious“fried”avocadosthattopthisdish.Thisisa fun recipe to enjoywith family and friends, and also provides a nutritionalboostanytimeoftheday,sinceitcontainsseveralofthepowerhouseingredientsthat make living foods such a high-energy style of eating: buckwheat, flax,spinach,andavocado.

Forthe“fried”avocados:2largeHassavocados

1Tbsp.tahini1Tbsp.lemonjuice

2cupsgroundgoldenflaxseed

1½Tbsp.seasalt1dashcayennepepper(optional)

Forthemini-tostadas:6TostaditoShells1½cupsPumpkin-SeedCheese1cupCilantroSauce

2cupsjuliennedcucumbers

½cupcorn

4cupschoppedspinach

1cupdulse*(optional)

Beginbycuttingtheavocadosinhalflengthwiseandremovingthepits.Slicelengthwise into½-inch-thick strips and spoon flesh carefully out of skin. In asmallbowl,whisktheoliveoil,tahini,lemonjuice,and1tsp.seasalt.Coattheavocado in the oil mixture. On a plate, combine the ground golden flaxseed,remainingsalt,andadashofcayenne,ifdesired.Coattheavocadocarefully,likebreading, with the flax mixture, and lay on an uncovered dehydrator tray.Dehydrateat115°for4hours.Dehydratinglongerwillmakefordrieravocados,versusacreamiertextureafterlesstime.Thisisamatterofpersonalpreference,andtheavocadoscanbeenjoyedevenwithoutdehydrating.Topreparethetostadas,beginbycombiningthecucumber,spinach,corn,and

dulse in amedium-size bowl.CoatwellwithCilantroSauce and set aside forimmediate use. Line up Tostadito Shells, top eachwith¼ cup Pumpkin-SeedCheese,andspreadevenly.Followwithalayerof½cupvegetablemixture,andtopwith2–3“fried”avocadosliceseach.Makes6mini-tostadas.

*Dulseisanaturallysaltytreat,andIfindthatkidsactuallyloveit!

CHIPOTLE-RANCHWRAPS

Thenaturalsmokyflavorofthisdishcanbeenjoyedbythewholefamily.TheBasicFlaxWrapsarerelativelyquicktoprepare, takingonly4–6hourstodry.Theyworkbestwhenmadeinabatchof8,halfofwhichareusedinthisrecipe.Therestcanbestoredindefinitelyintherefrigerator.

FortheBasicFlaxWraps:2carrots2cupsgroundgoldenflaxseed

2cupswater

1Tbsp.sweetchilipowder(optional)1tsp.seasalt

Forthefilling:6Tbsp.SmokyRancheroSauce¼cupdicedmango1avocado,diced2cupschoppedspinach2cupsdicedmushrooms

1cupcorn

¼cupgreenonions

TopreparetheBasicFlaxWraps,combinethecarrots,water,andseasoningsinahigh-poweredblender.Blendwelluntilathickpureeforms.Addintheflaxandblenduntilathickdoughmixtureforms.Spreadover4covereddehydratortrays. Make 2 large circles or ovals per tray, spreading to ¼-inch thickness.Dehydrate at 118° for 4–6 hours. Tominimize drying time, youmay flip thewrapsat3hours,butbesuretowatchcloselyduringthelasthourstoensurethatthe corners don’t curl up. (Makes 8 wraps.) Toss all filling ingredients in amedium-size mixing bowl. Line up 4 wraps on a cutting board; roll tightlyaroundfillingandtopwithadditionalsauceofchoice.Makes4servings.

RAINY-DAYTRAILMIX

Trail mix is an easy snack to take with you or enjoy while watching yourfavorite movie on a rainy day! This blend can be made in large batches andsavedforthatspecialmoment.

Forthemixture:4cupsalmonds(soakedatleast4hours)4cupsTostaditoShells(usecrumbsandbrokenpieces)1cupdriedmissionfigs(soakedtorehydrate)

1cupbuckwheatgroats(soaked12hours)

Forthemarinade:¼cupextra-virginoliveoil¼cuprawhoney¼cupcoconutaminos¼cupnutritionalyeast1Tbsp.driedItalianherbsorrosemary

1dashseasalt

1dashcayennepepper(optional)

Inamedium-sizemixingbowl,combineall ingredientsandtosswell.Layeronacovereddehydratortrayanddehydrateat118°for15hoursuntilmixtureiscrunchybut figs are still somewhatmoist.Store in an airtight container in thepantryindefinitely.Makes10cups.

BASICPASTAS

Rawpastasarefunandflavorfultreatsforfamiliestoenjoy.Manykidslovetoeat them according to shape and texture, and squash varieties make a greatalternativetostandardpasta,especiallyforgluten-freediets.Theymayevenbeservedwarmstraightoutofthedehydratortogetamoreauthenticfeel.Harder gourdlike squashes aren’t ideal for pastas, but their softer cousins

makeanicepliablenoodle.YoumaycombineItaliansquash(zucchini),goldbaror crookneck yellow squash, chayote, and others for a lot of color in thesedishes. Pastas can be created using a mandoline or Saladacco (garnishingmachine).Ifavorthemandoline—it’seasytouse,andthejuliennesettinggivesthenoodleaniceweightthatiseasytomanipulateandwon’tfallapart.

LEMON-PESTOPASTA

Pestopastaisnicewithaspritzoflemon,servedchilledonasummerday;orgentlywarmedwithmarinarainthedehydratorasawintertreat.

ForthePestoSauce:2cupsfreshbasil

1cupsoakedpistachios,walnuts,orpinenuts

6clovesgarlic

1tsp.seasalt

Forthepasta:4mediumzucchini,julienned

1lemon

Forgarnish:1cupRoma-TomatoMarinara(optional)

BeginbypreparingthePestoSauceinahigh-poweredblender.Firstcombinethebasil,oliveoil,garlic,andsalt.Blendonhighuntilagreenbasilemulsionforms.Add in nuts and continue blending on high untilwell combined. Pestowillkeepforupto14daysintherefrigerator.(Makes2cups.)Inamedium-sizebowl,vigorouslytosszucchiniwith1cupPestoSauceuntilwellcoated.Cutthelemoninhalfandsqueezeoutjuice,tosswithpasta,andtaste,addingmorejuiceas desired. For a warm treat, top with Roma-Tomato Marinara and place indehydratorfor½houronhighbeforeserving.Makes4entréeportions.

RASTAPASTA

Kidsofall ages lovenoodles, and thisdish is fast andeasy toprepare.Thetoppingsareoptional,soyoucancustomizethispastaforyourownfamily.Weline our toppings up buffet-style on our table so that everyone can pick theirfavorites!

4zucchini

1cupPestoSauce1cupBasicRedSpiceSauceJuiceof1lemon1tsp.seasalt

Suggestedtoppings:Sun-driedtomatoesOlivesChoppedbasilAvocadoShreddedcarrots

Preparethezucchinibycuttingoffanddiscardingtherootsandstems.Sliceoveramandolinesetonthejuliennebladetoformnoodles.Inalargebowl,tosswith redsauce,pesto, lemon juice,andsalt tocreate thebasepasta.Layoutabuffetoftoppings,andhavefunmakingamemorablecombinationeachtime!Makes4entréeportions.

PASTAALFREDO

Alfredo is great with a thicker squash noodle or can be enjoyed with kelpnoodles—orbothincombination.

Forthesauce:2cupsmacadamianuts

1cupcoconutwater

2Tbsp.garlic1tsp.seasalt2Tbsp.rawagavenectarorhoney¼cupextra-virginoliveoil

Forthepasta:8cupsyellowsquashorkelpnoodles*1cupdicedmushrooms

2cupsspinach

½cupdicedgrapetomatoes½cupfreshbasil

Begin by preparing the sauce in a high-powered blender. Combine allingredientsbyloadingtheblenderwithliquidsfirst,followedbynutsandspices.Blendonhighuntilarich,thickdressingforms.Thesaucewillkeepfor4daysintherefrigerator.(Makes2cups.)Tofinishthedish,tossthenoodleswith1cupsauceandmushroomsuntilwellcombined.Placeindehydratorfor½hourpriorto serving for anevenmore savorydish.Serveover fresh spinach,whichwill

naturallywilt,softeningthegreens;andtopwithgrapetomatoesandfreshbasil.Makes4entréeportions.

*Kelpnoodlesareavailablepackaged.Tocreateyellowsquashnoodles,removetheendsofthesquashandjulienneusingamandoline.

SUNSHINEPASTA

Thebrightcolorofthispastaattractskidswithoutfail.It’safuncombinationthat delivers 4–5 of the recommended daily servings of vegetables all in onedish.

Forthesauce:

4Romatomatoes,diced1redbellpepper,chopped1tsp.rawhoney¼cupextra-virginoliveoil1tsp.seasalt

Forthepasta:8cupscombinedzucchiniandyellowsquash,julienned1cupcorn

1cupshreddedcarrots

1cupdicedtomatoes

Beginbypreparingthesauce.Combinevegetables,honey,andsaltinabasicblender and puree down to a smoothmixture. (Youmay have to add up to 2Tbsp.watertogetthebladesturning,dependingonyourblender.)Turnblenderonhighandslowlyaddoliveoilwhileblendingtoemulsifythemixture.(Makes2cups.)Tofinish,tosstogetherallpastaingredientswith1cupsauceuntilwellcoated. Garnish withRaw Parmesan Cheese and additional fresh vegetablesand sauce for more flavor and texture. This dish is best served at roomtemperature.Makes4entréeportions.

FAMILY-FRIENDLYDESSERTS

Everykid,bigorsmall, lovesatreat;andalthoughthesesweetsstillcontainnatural sugars, they also represent several important food groups, includingprotein, fruits, and vegetables. Living-foods desserts are fun to prepare as afamily and really show kids from an early age that healthy eating can be anenjoyableexperience.

ICE-CREAMSLICES

Rawicecreamcanactuallybeconsideredameal—highinprotein,minerals,andessentialvitamins—aswellasadecadenttreatanytime.Ourfamilykeepsabatch on hand, along with fresh fruit; and slicing the ice cream instead ofscoopingithasprovedtobeafunpresentationtechniquethatkeepsuswantingmore! Kids love the triangle shapes, and they can even eat them with theirfingers.

2cupsmacadamianuts

¼cuprawcoconutbutter1cuprawhoneyoragavenectar1tsp.seasalt

2cupscoconutwater

1cupraspberries

Blend all ingredients in a high-powered blender. Pour into a flat glass piecontainer(8–10inchesround)andplaceinthefreezerfor12hours.Enjoyaslicewithfreshfruitofchoice,ortopwithadessertsaucefromthelastchapter.Theicecreamkeepsindefinitelyinthefreezer.Makes8–10slices.

CACAO-AVOCADOPUDDING

Avocado and chocolate? Yes! This is a nut-free preparation that yields a

delicious pudding every time.This recipe is rich and creamy,with a nice softchocolateflavor,andmaybeadaptedbyaddingmorecacaoornutmilktosuityourownneeds.

4Hassavocados

1cupcoconutwater

½cuprawhoney

1cuprawcacao

1tsp.cinnamon1tsp.seasalt

Beginbyslicingtheavocadoslengthwiseandremovingpits.Thenscoopoutfleshfromskins.Combineallingredientsinablender,loadingtheliquidsfirst,

andblendonhighfor30–45seconds.Scrapeoutpuddingandrefrigerate.Thisrecipekeepsforupto4daysintherefrigeratorandisbestservedchilled.Makes3–4cups,dependingonavocadosize.

MONKEYBITES

Handsdownthebestinteractivekids’food,thisdishisgreatforparties.Thegreatestpartis,it’saguilt-freedessert,withnopreservativesorrefinedsugars.Most childrenwill love the idea of the bananas alone, but when you add thehealthychocolateandnutrient-densenuts,youalmosthaveameal!

Forthebites:1cupRichandCreamyChocolateSauce

4bananas

8Popsiclesticks

Forthetopping:1cupdriedcoconutshreds(unsweetened)1tsp.rawhoneyoragavenectar½cuprawnutsofchoice(optional)

Beginbypeelingthebananas,cuttingtheminhalfdowntheverymiddle,andsticking themontoPopsicle sticks.Layoutonaplateandplace in the freezerbriefly(approximately15minutes).Meanwhile,combinealltoppingingredientsinabowl,tosstogether,andsetasideuntiltimeforassembly.Onatable(coveredforeasiercleanup!),placethechocolatesauceinabowl

thatislowandflatenoughfordipping.Lineupthebananas,thesauce,andthetopping,followedbyanemptyplate.Dipeachbananainchocolate;thenrollinthe toppingandseton theemptyplate.Place in the freezer for10–15minutesandenjoyfreshandchilled.Makes8servings.

APPLESANDWICHES

Leave this delicious snack on the counter as an after-school treat. Therejuvenatingapplesareagreatafternoonpick-me-up,andthealmondbutterandflaxseedoilincombinationfunctionasgreatbrainfood.

4GalaorFujiapples

½cuprawnutbutter*2Tbsp.rawhoney1Tbsp.flaxseedoil

1dashseasalt

Beginbycombiningthenutbutter,honey,flaxseedoil,andseasaltinasmallbowlandwhisktogether.Cutapplesinto¼-inch-thickslices(removethecores).Scoop 2 Tbsp. nut-butter mixture on a piece of apple, spread, and top withanotherpieceofapple.Repeatuntilallapplesliceshavebecomesandwiches.Makesatleast8smallsnack-sizesandwiches.

*If you have a nut allergy in the family, try substituting coconut butter orsunflower-seedbutterinthisrecipe.

RAWCUPCAKES

Cupcakes … yes! These yummy treats are great for birthdays, socialgatherings, and at home as a nice snack. Try one—or all three—of thesedeliciousfrostings:pumpkin,chocolate,orvanilla.

Forthebase:

2cupsdriedmissionfigs(soakedtorehydrate)

2cupspecans

1cuprawagavenectarorhoney¼cuppsylliumhusk2Tbsp.cinnamon1tsp.nutmeg1tsp.seasalt

Forthefrosting(selectfromthefollowing):

Pumpkin

2cupsrawpumpkin

¼cuprawagavenectarorhoney¼cuprawalmondbutter1Tbsp.pumpkin-piespice1tsp.seasalt

Chocolate

1cuprawcacao

¼cuprawcoconutbutter¼cuprawagavenectarorhoney1tsp.cinnamon1tsp.seasalt

Vanilla

1cupmacadamianuts

¼cuprawcoconutbutter¼cuprawagavenectarorhoney¼cupwater(orcoconutwater)2Tbsp.vanillapaste

Topreparethecupcakebase,combinesoakedfigs,spices,psylliumhusk,andsalt in a food processor. Process to a paste; then add the nuts and continueprocessingtoathickspread.Last,slowlyaddthesweetenerfromthetopwhileprocessingsothatadoughballbeginstoform.Stoptheprocessorandscrapeoutthe mixture. Place in a medium-size bowl and refrigerate while preparingfrosting.Combineallingredientsfordesiredfrostinginahigh-poweredblender.Blend

to a thick and creamy consistency. All of the frosting flavors will yield richpastes, somake sure ingredients arewell combined. Refrigeratemixture untilreadyforuse.To complete the cupcakes, begin by scooping 6 Tbsp. base mixture into a

cupcakeholder andpress down into themold to create the basic shape. For adrier,morecakelikeconsistency,atthispointyoucandehydratethemixturebyplacing themold on an uncovered tray in the dehydrator at 118° for 4 hours.Alternatively,youcanfreezethecupcakesfor1houruntiltheyset.Afterdesiredmethod isperformed, remove thecupcakesandspread2Tbsp. frostingevenlyoverthesurfaceofeach.Sprinklewithfreshcacao,cinnamon,orcoconutshredsforgarnishandserve.Makes8cupcakes.

CHAPTERNINE

ELIXIRS,APPETIZERS,ANDSALADSFORSHARING

Onceyou’re enjoying living foods frequently at home,you’ll find that yourfriendsandfamilymaybecuriousaboutyournewfoundattractiveness,energy,and zest for life. For me, people quickly began to notice the benefits of thislifestylebywatchingtheresultsIwasgetting.Theydetectedaparticular“glow”andenthusiasmthatwasveryengaging.Sharingisthebestwayforlovedonestobeginfeelingtheincredibleeffectsof

rawfoods, too.It’ssonatural towanttoshoutfromtherooftopshowamazingyoufeel.Thefollowingaresomefunrecipestofeedyourfriendsthatareeasyandquick.Preparing food in large quantities for parties and gatherings will require

additional planning and stretch your skills, so I’ve included tips and tricks tokeepyourkitchenmoving.Thesedishesareuniversallyenjoyedbyfolksofallbackgrounds,andmanydon’tneedmuchexplaining;infact,itmaybebetterifyoudon’tmentiontheir“raw”natureandletyourfriendsexploreontheirown.Eatingisdonewithoureyesfirst,followedbyourstomach,sowitheachof

theserecipes,I’veincludedsomeservingsuggestionsandfunplatingtechniquestoreallyspiceuptheparty!

BLUEBERRYLEMONADE

This is an antioxidant, alkaline-forming beverage that proves to beexceptionally refreshingandfun.Theberriesnaturally floatatop theelixirandcanbeservedinflutedglassestotoastanyspecialoccasion.

½cupfreshblueberries

2cupslemonjuice

¼cuprawhoney

2cupscoconutwater

Inablender,combinethelemonjuice,honey,andcoconutwater.Blendtoafrothyelixir.Prepareservingglassesbyplacing1Tbsp.blueberriesineach.Pourin liquid, leaving½ inch of room at the top of each glass. Toss in additionalblueberriesbeforeservingandtoasttoyourhealth!Makessix6oz.servings.

LEMON-MINTICECUBES

Arefreshingadditiontoanyelixir,theseflavoredicecubeswillcatapultyourdrinkpresentationtotheextraordinaryduringyournextdinnerparty.Servethesedelightsinfresh-juiceconcoctions,orasagarnishtoachilledsoup.

4cupsfreshcoconutwater

¼cuplemonjuice2Tbsp.finelychoppedfreshmint2Tbsp.rawhoney(optional)

Inamixingbowl,whisktogetherallingredientsuntilafrothbeginstoform;orplacecoconutwater,lemonjuice,andhoneyinablenderandpulse,whiskinginmintafterward.Pourmixtureinto3standardice-cubetraysandfreeze.Makesroughly36icecubes.

GAZPACHOSHOTS

Anicechilledsoup,thisrecipeisperfectforasummerparty.Gazpachoshotsareagreatfirst-courseselectionorcanbeservedasatray-passedappetizer.

2cucumbers3Romatomatoes

1redbellpepper

¼cupbasil1tsp.seasalt

2clovesgarlic

¼cupextra-virginoliveoil

Combineallingredientsexceptoliveoilinablender.Blendonhighfor30–45secondsuntilvegetablepuree is formed.Turnblenderon for15more secondsand slowly add the oil while blending to emulsify, creating a nice rich soup.Chill for 1 hour before serving. Pour into shot glasses and garnishwith someadditional basil, shredded carrots, or a slice of red bell pepper for a burst ofcolor.Makestwelve2oz.shotsorsix4oz.appetizerservings.

MINTJULEPS

The flavors of the bayou naturally lend themselves to a party, and thisbeverageisasurprisingtreat.Thecoconutoiladdsanotherdimensiontoaidthedigestionofanupcomingmealandslowsthemetabolismofthefruitsugars.

¼cupfreshmint

1honeydewmelon

1Tbsp.coconutoil2Tbsp.rawhoneyoragavenectar

¼cupraspberries

You can use a blender or juicer to prepare this recipe. If you have a juicer,you’llenjoyanicerichjuice;orintheblender,athicker,heartierdrinkemerges.Begin by juicing or blending the honeydew and raspberries. Add the mint,coconutoil,andsweetenertothejuicerorblender.Ifusingablender,blenduntilwellcombined;ifusingajuicer,whisktogetherafteringredientshaveallpassedthrough.Pourjuiceintoshortglasses,andgarnishwithadditionalraspberriesonaskewerormintontherim.Sitback,relax,andrefresh!Makes4–6servings.

MEXI-CALICHOPPEDSALAD

ThisvegetablechoppedsaladcanbeservedupfreshalongsideanymealandpairswithLatinappetizers likegazpachoandceviche foragreat spread. It’saverybasicrecipethathighlightsthenaturalflavorsofalltheingredients.

2cupscorn

¼cupstemmedcilantro

2cupsdicedcucumber

1cupdicedredonion

¾cupdicedmango1cupdicedavocado

2cupsdicedtomatillos

½cupSpicyPepitasJuiceof2limes1cupCilantroSauce1tsp.seasalt

1dashcayennepepper

In a large mixing bowl, combine all herbs, vegetables, and fruit (exceptavocado).Tosswith lime juice,SpicyPepitas, andCilantroSauce.Add in seasalt and cayenne, tossing lightly, and then avocado; simply shake the bowl tocombine in order to preserve the integrity of the avocado.Using tongs, placesaladonchilledsmalltapasplatesorinlargecoffeemugsforafunpresentation!

Makes4servings.

SOBECASLIDERS

Theareawherethe118restaurantislocatedinOrangeCounty,California,isreferred to as the “South on Bristol Entertainment/Creative Art” district—Sobeca.This inventive spirit fitswellwithour foodofferings…and so these

sliderswerenamed.Acateringfavorite, thisbasicrecipeiseasytore-createathome,andI’veenjoyedsharingthisfundishatmanyspecialevents.Thesebite-sizesandwichesareadeliciouscombinationofolivetapenade,mushrooms,freshtomatoes,andgreens.

FortheBuckwheatBuns:2cupssproutedbuckwheat(forsproutinginstructions,seesidebarinChapter7)2Tbsp.groundgoldenflaxseed

1Romatomato

2Tbsp.chilipowder1tsp.seasalt1¼cupswater

Forthefilling:

2largeportobellomushrooms

¼cupbalsamicvinegar2Romatomatoes,thinlysliced

2cupsmixedbabygreens

1cupSweetandRedOnions2cupsRedBellPepperandOliveTapenade

To prepare theBuckwheatBuns, begin by blending the tomato,water, chilipowder, and sea saltwell in a high-powered blender.Add the buckwheat andcontinueblendinguntilwell combined.Add the golden flaxseed andblendonhighfor30seconds.Scrapedoughintoabowl.Onacovereddehydratorsheet,

scoopout2Tbsp.mixtureatatime,startinginthecorner,andcontinueuntilyouhave4rowsof4roundseach.Makesureroundsareabout¼inchinthickness,anduseaspatulatoevenout.Dehydrateat118°for4hours.Flipbunsoverandcontinuedehydratingfor2morehoursuntildrytothetouchbutnotcrispy.Topreparethefilling,slicetheportobellomushroomslengthwiseandtossina

medium-sizebowlwiththebalsamicvinegaruntilitisabsorbed(becarefulnottobreakthemushrooms).Thenonacuttingboard,layoutBuckwheatBunsandspreadathinlayeroftapenadeovereachone.Layerhalfofthebunswithmixedgreens, tomatoes, mushrooms, and onions to create a sandwich-like stack ofvegetables.Topeachstackwithanotherbuntofinish.Serve2slidersperplateasanentrée,orarrangeonaservingtraytoenjoyatabuffet.Makes8sliders.

FOCACCIA3WAYS

Focacciaisafunandeasydishtomake.Itkeepswellandisespeciallynicewarmfromthedehydrator.Enjoythethreevariationsofthisrecipewithfamilyandfriends.Focacciacanevenbeusedasabaseforpizzasandpastas.

Forthebread:

4cupssproutedKamutorrye

¼cupextra-virginoliveoil1tsp.seasalt1clovegarlic

Forthefocacciaflavor(selectfromthefollowing):

Sweet-OnionFocaccia

2cupsSweetandRedOnions

2cupsthinlyslicedRomatomatoes

1tsp.seasalt1Tbsp.driedItalianseasoning

OliveandGarlicFocaccia2cupsdiced,pittedkalamataolives¼cupmincedgarlic3Tbsp.RedBellPepperandOliveTapenade

BasilandRedBellPepperFocaccia4cupsthinlyslicedredbellpeppers¼cupdriedbasil¼cupextra-virginoliveoil1tsp.seasalt

To prepare the bread, process the sprouted grain down to a paste in a foodprocessorwith theS-bladeattachment.Addtheoliveoil,garlic,andsaltwhileprocessinguntiladoughballforms.Gentlylayoutonacovereddehydratortray.Spreadto1/3-inchthicknessusingwarmwateronaspatula,ifnecessary,togetaneven,flatsurface.Dehydrateat118°for2hours.Flipbreadover;thenewlyexposedsidewillstillbedamp.Setasidetocool.In amedium-sizemixingbowl, combine all ingredients fordesired focaccia

flavor.Spread themixtureover thesoft topofbreadandpressdownso that itbecomespartofthedough.Dehydratefor2–4morehours,untildesiredsoftnessis achieved. Refrigerate for up to 5 days. For quick and easy appetizers, cutbreadintoquarters,andfurtherdivideeachquarterinto4triangleshapes.Makes1fulltray.

COCONUT-MANGOCEVICHE

Marinatedcevicheslikethisonecanbemadeinadvanceandstoredforuptoa week before sharing with family and friends. The flavor actually becomesstrongerthelongerthemixtureisallowedtomarinate.Servethisasanappetizeroramealalongsideguacamoleandchips.

4Romatomatoes,diced

2cupscoconutflesh

1mango,diced½cuplemonjuice¼cupcilantro¼cupgreenonions1tsp.seasalt2Tbsp.chilipowder

In a large mixing bowl, toss tomatoes with the mango, lemon juice, chilipowder, and salt. Chop herbs down to-small-to-midsize pieces and toss into

bowl.Preparethecoconutfleshbyrinsinginlukewarmwatertoensureallhuskresidue has been removed. Layer the flat pieces on a cutting board and slicelengthwise instrips thatare¼-½inch in thickness.Addtobowl.Tossmixturewelluntilallpiecesareevenlycoatedinspicesandliquid;thenrefrigerateforatleast 1 hour prior to serving (keeps refrigerated for up to 7 days). For a funpresentation,serveinmartiniglasseslinedwithTostaditoShells,withavocadoforgarnishing.Makes4cups.

COCONUT-CURRYROLLS

These rollsmake a colorful display and are a delicious treat for any event.They can be cut down to appetizer portions or left whole to be served as anentrée.Platedwithyourchoiceofdippingsauce,thisdishcaneasilybeadjustedtoaccompanymanystylesofmeals.

Forthewraps:

2cupscoconutflesh

½cupgroundgoldenflaxseed¼cupcurrypowder1tsp.seasalt1cupcoconutwater

Forthefilling:

1cupchoppedredchard

2cupsdicedseasonalvegetablesofchoice(redbellpeppers,carrots,greenonions,andgreenpapaya)

1cupshreddedcarrots

2 cups diced avocado (bathed in a small amount of lemon juice topreservecolor)

Plantopreparethewrapsinadvance.Tobegin,combineallingredientsexceptgroundflaxseedinahigh-poweredblenderandblendtoathickpuree(makesure

coconutfleshiscleanedverywellbeforehand).Addflaxandblendanother25–30 seconds. Spreadmixture over covered dehydrator tray at¼-inch thickness;thendehydrateat115°for6hours.Whenreadytoberemoved,thewrapswillbepliableandnotcrispy.Besuretowatchthemixturethelasthourtoensurethatitdoesn’tbecomeoverlydry.Removefromtrayandcutdown into8pieces thatcanbeeasilyrolled.Rightbeforeservingtherolls,preparefilling.Lineacuttingboardwithdried

wraps;thenfilleachcenterwith2Tbsp.choppedredchardtostart.Topwith¼cup seasonal vegetable mixture in a straight line over chard, then 2 Tbsp.shredded carrots over vegetables, and finally¼ cup diced avocado.Rollwraptightly around mixture and secure with sandwich pick. Serve each roll withdippingsauceofchoice(theCoconut-CurrySauce,CilantroSauce,andBasicRedSpiceSauceareallgreatdips).Theserollscanbemadeinadvance.Beaware,though,thattheredchardlayer

serves to keep the wrap from absorbing moisture from the vegetables inside.Prior to rolling, it’s very important that there isn’t any moisture runoff, tomaintaintheintegrityofthewrapsastheysit.Makes8rolls.

SQUASHRAVIOLI

Squash ravioli areagreat tray-passedappetizer anda surefirepartypleaser;plus,they’refuntomakewiththewholefamily.Iliketohavethemonhandinmyownkitchenasago-tosnack,andthey’reeasytocreateinlargequantities.Theseravioliaredeceptivelysmall,yetveryfilling!

4 cups thinly sliced zucchini (1/8- to ¼-inch-thick rounds) 2 cupsmacadamianuts

1cupwater

2Romatomatoes

2Tbsp.extra-virginoliveoil¼cuplemonjuice

2clovesgarlic

1tsp.seasalt

2cupsfreshchoppedspinach

Roma-TomatoMarinaraforgarnish

Topreparethefilling,combineallingredientsexceptzucchiniandspinachinahigh-poweredblenderuntilrichandcreamy.Pourmixtureintoamedium-sizemixingbowlandthenfoldinspinach.Setmixtureasideandbegintoprepareraviolibylayingzucchiniroundsona

dehydrator tray.Thenscoop2Tbsp. fillingmixtureontoeachround.Topwithanother zucchini round and garnish with a dot of Roma-Tomato Marinara.Dehydrateat118°for2hours.Remove,andletcoolbriefly;servewarm.Ifnodehydrator is available, these ravioli may be placed in the oven at a lowtemperature,allowingthedoortostayopen.Makes2dozenravioli.

MUSHROOMSWITHWILDARUGULAONPORTOBELLOCRISPS

This recipe is rich in flavor, with key ingredients of truffle-infused oil andgarlic.Perfectforeveningentertaininganddressed-upfunctions,thissmallplatecanbemadeinadvancethedaybeforeandjustwarmedbeforeserving.

Forthemarinatedmushrooms:4cupsslicedcreminimushrooms

1cupslicedshiitakemushrooms

2Tbsp.truffleoil2Tbsp.capers1Tbsp.mincedgarlic¼cupextra-virginoliveoil1tsp.rawhoney

1cupchoppedbasil

2cupswildarugula

Forthecrisps:1portobellomushroom

2cupsdarkgroundflaxseed

2Tbsp.driedItalianseasoning

1cupwater

1Romatomato

Plan to prepare the crisps in advance. First, combine all ingredients exceptgroundflaxseedinahigh-poweredblenderandblenddowntoapuree.Addflaxandcontinueblendinguntila thickmixtureforms.Spreadmixturequicklyandevenly (¼-inch thickness) onto a covered dehydrator sheet. Score into desired

shapes (triangles, squares, or circles).Dehydrate at 118° for 12 hours or untilcrispy.(Makes12–16crisps.)Topreparethemarinatedmushrooms,combineallingredientsexceptchoppedbasil,capers,andarugula inamedium-sizemixingbowl. Toss until well coated and oil is absorbed into mushrooms. Dehydratemixtureonalineddehydratorsheetat118°for40minutes.Remove;whilestillwarm,tosswithbasil,capers,andarugula.Topeachcrispwith2Tbsp.mixture,orplaceinabowlwithcrispsontheside.Makesatleast8servings.

STACKEDSWEETNOODLES

Sweetnoodlescanbepreparedasanentrée,sidedish,orappetizer.Youcanmakealargebatchanduseacompressionmoldtocreateastackedeffectpriortoserving.Surprisinglyfilling,thisdishcanbeenjoyedwarmorcolddependingonthetimeofyear.

Forthenoodles:2zucchini

2yellowsquash

¼cupdulse1avocado,diced2dates,diced

Forthesauce:2cupsmacadamianuts1cupcoconutwater

1Romatomato

¼cupextra-virginoliveoil2Tbsp.rawhoneyor2dates1tsp.seasalt¼cupchoppedbasil

1clovegarlic

1portobellomushroom,diced2Tbsp.chilipowder

First, prepare the noodles by julienning the vegetables on amandoline andplacingnoodlesinalargemixingbowl.Addinavocado,dulse(pulledapartintobite-sizepieces),anddates.Preparethesauceinablenderbycombiningall ingredientsexceptbasiland

mushrooms.Blendonhighfor30secondsoruntila thickpureeformsandthemixtureisclearlywellcombined.Poursaucelittlebylittleintobowlwithpasta,tossingvigorouslyatintervals.Whenwellsauced,addthebasilandmushrooms.

Toss well to finish. Use a compression mold to create delightful height andpresentation,andgarnishwithadditionalchiffonadedbasil.Makes4–6servings.

CHAPTERTEN

ENTICINGENTRÉESANDDESSERTSFORPOTLUCKSANDDINNERPARTIES

Dinner parties and potlucks aremy favoriteway to share living foodswithfamily and friends. The beauty and flavor of the dishes never fail to amazeguests,asmostpeople think thathealthy farehas tobedullandboring.Theseparty-pleasingrecipesaregreatconversationpieces.Thebestpartaboutsharingthisfunfoodwithfamilyandfriends isknowingthat it’sanourishingofferingthatwilltrulydoabodygood.

LAYEREDVEGETABLEDISHES

Layered vegetable dishes are easy to create in large quantities and can beenjoyedimmediatelyorstoreduntilthenextday,makingadvancepreparationapossibility when entertaining or taking food to a gathering. These dishes areguaranteed crowd-pleasers and can be served warm or at room temperature.Theymaybemadeinfullsheetsandcutdowneasilyintodesiredservingsizes,dependingonthestyleofevent.

5-VEGETABLELASAGNA

Layers of fresh seasonal vegetables, delicious macadamia-squash crèmefilling,andsavoryspicesadduptoatastydishforanyoccasion.

Forthefilling:

2cupsmacadamianuts1cupwater

1cupdicedbutternutsquash

2Tbsp.driedItalianseasoning

2Romatomatoes

½cuplemonjuice

2clovesgarlic

1tsp.seasalt2Tbsp.extra-virginoliveoil

Forthelayers:4heirloomtomatoes,cutonabias6zucchini

4cupschoppedchard

6portobellomushrooms,cutlengthwise

To prepare the filling, blend all ingredients in a high-powered blender to athickpuree,makingsurethecrèmeiswellcombined.Asmoothsaucemakesabigdifferenceinthisdish.Topreparethelasagna,firstcutthezucchinilengthwiseintopaper-thinstrips

(1.8-inch thickness) using amandoline. Layer barely overlapping pieces on acovereddehydratorsheetorasheetpan(ifyoudon’tplantodehydrate).Fillthe

tray,ordivideinindividualportions,dependingonfinalservingneeds.Topthezucchini with ½-inch-thick layer of filling mixture. Cover with a layer ofheirloom tomatoes and then a well-spaced layer of portobello mushrooms;follow with a layer of chopped chard. Top with another layer of zucchini.Repeat,forming2identicalsetsoflayers.GarnishwithdriedItalianseasoningorRoma-TomatoMarinara.If not using a dehydrator, refrigerate and enjoy as needed. The longer the

mixturesits,themoreflavorfulthedishwillbecome.Ifusingadehydrator,setat118° and leave in for 4 hours. Remove when ready, pour off any excessmoisture,andserveimmediately.Thelongerthefillingstaysinthedehydrator,themore“setup”itwillbe.Refrigerateleftoversfor1additionalday.Makes6–8entréeportions.

EGGPLANTSTACKS

Layersofeggplant, tahinipaste,and freshgreensgive rise toacolorfulandrichMediterranean-inspiredcombination.Enjoythisdishimmediately,orafterashorttimeinthedehydratorforadditionalflavor.

Forthefilling:

2cupstahinipaste

1Tbsp.misopaste1cuplemonjuice

2clovesgarlic

1tsp.seasalt¼cupparsley

Forthelayers:

6cupschoppedchard

½cupchoppedparsley2 large eggplants, thinly sliced into rounds (roughly4 cups)½cupSweetMisoDressing

Topreparethefilling,beginbycombiningthelemonjuice,garlic,parsley,andsalt in a food processorwith theS-blade attachment. Process ingredients untilwellcombined; thenwith theprocessorstill running,slowlypour in tahiniandmisopastes.Processbrieflyuntilcombinedbutnotgreenfromherbs,allowingsomepiecestoremain.Setasideforimmediateuse.Topreparethelayeredstacks,tosstheeggplantroundsinamedium-sizebowl

withtheSweetMisoDressinguntiltheysoakupthedressing.Inaseparatebowl,combine the chard, parsley, and 2 cups filling; fold together to create a thickmixture.Onacuttingboard,layout1/3oftheeggplantrounds.Topeachwith2Tbsp.filling,¼cupchardmixture,andanotherlayerofeggplantrounds.Repeat,forming2identicalsetsoflayers.Enjoyimmediately,ordehydrateat118°for2hoursandservewarm.Makes10–12servings.

HEIRLOOM-TOMATOTERRINE

A terrine is a special type of layered dish that is achieved by pressing theingredients together.This recipecanbeprepared in advanceandplaced in thedehydratorthedayofaneventforgreatresults.

Forthesavorycrust:

1cupwalnuts

1cupBasicVegetableStock1tsp.seasalt¼cupextra-virginoliveoil

Forthelayers:6 heirloom tomatoes, cut into ¼-inch thick round slices 6 yellowcrookneck squash, sliced lengthwise into thin strips (1/8-inchthickness)3cupsStuffedMushrooms

Firstpreparethecrust.InafoodprocesserwiththeS-bladeattachment,pulsenutsdowntoameal;pour invegetablestock,salt,andoil;andprocessuntiladoughballforms.Thiscrustisgreatforsavorypiesandinstuffedandlayeredvegetable dishes, so if you’ll be preparing for large groups often, feel free tomakemultiplecrustsandstoreintherefrigeratorforupto2weeks.To complete the terrine, line a Bundtpan mold or similar container

(cheesecakemoldsworkgreat,too)withsaranwraporparchmentpaper.Beginby creating an overlapping layer of yellow squash. Cover the surface of thesquashwithheirloomtomatoes.Topwith1½cupsStuffedMushrooms.Repeatlayers.Gentlypresstogether,applyingmoderatepressure.Finishwithalayerofsavory-crustmixture.Placeentiremoldindehydratoranddehydrateat118°for4 hours. If not dehydrating, place in the refrigerator and let stand 24 hours.Whentherecipeissetup,invertthemoldontoacuttingboardandcarefullypull

out the saranwraporparchmentpaper.Cut terrine into½-to1-inchslicesandenjoy.Garnishwithadditionalsauces,ifdesired,orchoppedfreshherbs.Makes8–10thinslices.

STUFFED-VEGETABLEDISHES

Stuffed vegetables are especially nice at the height of the season, whentomatoesorpeppersareatthepeakofflavor.Useasanentréeorsidedishwhenentertaining.These recipesareeasy toprepare in largequantitiesandkeep forup to five

days in the refrigerator.Stuffed-vegetable dishes travelwell andholdup for afewdaysatatime,makingadvancepreparationalittlebitsimpler.Theserecipescanalsobeeasilyadaptedtoaccommodatethechangeinseasonsbyshiftingthesauceorvegetablesinside.

STUFFEDMUSHROOMS

Thisisanicedishtobringalongtopotlucks,anddependingonthesizeofthemushroomsyoudecidetostuff,canmakeforquickone-bitesnacks,perfectfortraypassing.

4 cups cremini mushrooms (medium to large stems) or 4 largeportobellomushrooms

Forthefilling:

1cupbasil

1½cupspistachiosorpecans4clovesgarlic

1redbellpepper

¼cupsundriedtomatoes¾cupextra-virginoliveoil1tsp.seasalt

Beginbypreparing the filling.Blend theoliveoil,basil,garlic,andseasaltwell inabasicblender.Aftera richemulsion forms,add in thenutsofchoiceandblendwelluntilathickpasteforms.Chopthesundriedtomatoesevenlyandfold into mixture. Slice the red bell pepper lengthwise and remove stem andseeds.Dicedownto1/8-inchpiecesandaddtofillingmixture.In amedium-sizemixingbowl, toss themushrooms (afterde-stemmingand

wipingcleanwithadampcloth)withalittleoliveoiluntillightlycoated.Thenonacovereddehydrator tray,arrangemushroomsconcavesideupso that theyare barely touching one another. Fill mushroom caps evenly with filling.

Dehydrateat118°for4hours.Enjoytoppedwithadditionalnuts,marinara,ordriedherbs.Makes16smalltomidsize,or4entrée-size,mushrooms.

STUFFEDHEIRLOOMTOMATOES

Topreserve asmuch decadent flavor as possible, this recipe uses the entiretomatoinonewayoranother—nothinggoestowaste.Whileheirloomvarietiesareonlyavailableforashorttimetwiceyearly,Romatomatoesaremorereadilyobtainablethroughouttheyearandmakeagoodsubstitutioninthisrecipe.

6heirloomtomatoes

Forthefilling:Heirloom-tomatohearts(removedduringtomatopreparation)

2cupsdicedmushrooms

½cupchoppedbasil

2cupschoppedspinach

2cupswalnutmeal*2cupsPestoAioli

Topreparethetomatoesforstuffing,removetopsbycarefullyslicing¼inchdownfromstemandacross.Usingacoringdeviceorice-creamscoop,removethetomatoheartsandplacetothesideforuseinfilling.Topreparethefilling,pulsetogetherthemushrooms,tomatohearts,andbasil

inafoodprocessorwiththeS-bladeattachment.Aftertheseingredientsarewellcombined,addinwalnutmealandbrieflypulseagain.Removemixturefromthefood processor and set aside. Then in a medium-size mixing bowl, combinePestoAioliandchoppedspinach.Toss togetherwellsogreensarecoatedwithsauce.Beginlayeringthemixturesinsideofthetomatoes.Alternatebetweenthetwo,

loadinginabout2Tbsp.ofeach,untiltomatoisfilled.Replacetops.Placethetomatoes in a casserole dish in the refrigerator and let sit 4 hours prior toserving;orplaceonadehydratorsheetanddehydrateonhighfor2hours,lowerto118°,andcontinuedehyratingforanadditional2hours.Ifdehydrating,enjoyrightaway,garnishingwithMarinatedMushrooms,ifdesired.Allowleftoverstocool,andrefrigeratetoenjoythefollowingday.Makes6tomatoes.

*To preparewalnutmeal, gently pulse raw, unsoakedwalnuts down to a finepowderinafoodprocessorusingtheS-bladeattachment.

STUFFEDREDBELLPEPPERS

ThisLatin-inspireddishwithsmokysauceisagreatadditiontoamealorcanstand alone. Enjoy it the following day for even more flavor. You can alsosubstitutepasillachiliesfortheredbellpeppertocreatespicypoppers.

4redbellpeppers(orspicypasillachilies)

Forthefilling:2cupsSmokyRancheroSauce2cupscorn

2cupsshreddedchayotesquash

2cupsdicedtomatoes

Forgarnish:2cupsTomatilloSalsa2cupsWhippedAvocadoSpread

Topreparethepeppers(orchilies)forstuffing,cutoffthestems¼inchfromthetop,slicelengthwise,andremoveanddiscardallseedsinside.Setasideuntilfillingisready.Ifplanningtodehydrate,letsitinalittlebitofoliveoiltosoftenskins.Inamedium-sizemixingbowl,combinefillingingredientsandtosswell.Lay

pepperhalvesonacuttingboardandfillwith½-¾cupmixtureeach.Placeallfilledpepperhalvesonacovereddehydratorsheetanddehydrateat118°for4hours.Remove,andgarnishwith2Tbsp.TomatilloSalsaand2Tbsp.WhippedAvocadoeachbeforeserving.Makes8servings.

STUFFEDAVOCADOS

Thiscanbeafestivedishforholidaypartiesoraschoolevent.Hassavocados

arethepreferredchoiceforstuffing,andcanbemadesweetorsavorydependingonthetoppingsyouchoose.(Stuffedavocadosarebestenjoyedfresh.)

4avocados

Forthefilling(selectfromthefollowing):

Sweet½cuppomegranateseedsand/ordriedcranberries

2cupsdicedapples

2cupsSmokyRancheroSauce2cupschoppedspinach

Savory½cupwalnuts

2cupsdicedcucumber

2cupsWhippedAvocadoSpread2cupsfinelychoppedkale

Topreparetheavocadosforstuffing,slicelengthwiseandremovepits.Scoopouthalfof soft fleshusinga fruit scoopora spoon, leavinga small layer stillattachedinsidetheskin.Dicetheremovedavocadofleshandsetaside.Inamedium-sizemixingbowl,combineallingredientsforchosenfillingand

toss so themixture iswell combined. Lay out avocados, and top evenlywithmixture. Finish by garnishingwith the fresh diced avocado. If you’remakingthisdishinadvance,spritzalittlelemonorlimejuiceoverthegarnishtokeepitlooking bright green. Sprinkle with a gourmet salt right before serving toenhanceflavorandaddcolor.

Makes8servings.

DECADENTDESSERTSTOSHARE

Dessertsareaneasyway to introduce friendsand family to living foods, asmost people have a bit of a sweet tooth. These recipes are perfect for groupcelebrations and holiday potlucks. Raw desserts have several functional-foodproperties,whilestillbeingatastytreat,andarefuntopresentinacombinationplatterduringanevent.

CHOCOLATE-BERRYTACOS

Thisisadelectabledishthatissofuntolookat,youalmostdon’twanttoeatit! Fresh berries are wrapped in a chocolate taco shell, coated with deliciousfrosting…yum!

Forthetacoshells:1cupsproutedbuckwheat(forsproutinginstructions,seesidebarinChapter7)¼cupdarkflaxseed

½cupcacao¼cuprawagavenectar1Tbsp.cinnamon1tsp.seasalt1tsp.vanilla

Forthefillingandtopping:1½cupsVanillaFrosting1½cupsChocolateFrosting3cupsfreshmixedberries

To prepare taco shells, begin by blending all ingredients well in a high-powered blender. When a nice thick puree is formed, transfer batter to acontainer that is easy to pour from. Line a dehydrator sheet with Teflex,parchment, or silicone. Pour out ¼ cup mixture per serving, and press intocircular shape 4 inches in diameter and¼-inch thick; repeat until tray is full,makingsuretheedgesbarelytouch.Dehydrateat118°for6hoursuntildrybutstill flexible.Remove fromdehydrator sheet and store in the refrigerator untilreadyforuse.(Makes12shells.)Tocompletethetacopreparation,lineupshellsflatonacuttingboardandspreadon2Tbsp.VanillaFrostingeachtowithin¼inchofedge.Topwith¼cup fruit fillingeach.Roll tightlyaroundmixtureorfoldinhalf,andtopwith2Tbsp.ChocolateFrostingpertaco.Serveonaplatter,withextraberriesforgarnish.

Makes12tacos.

MACADAMIAMACAROONS

A118 favorite, these treats aregreat as abreakfast snackor adessert, tastedeliciouswithsmoothiesorcoffeedrinks,andarethehitofeveryparty.Enjoythesescrumptious,simplecookiesyear-round.

4cupsrawmacadamianuts

1½cupsrawhoneyoragavenectar2Tbsp.macarootpowder1tsp.seasalt1cupcoconutshreds(unsweetened)

Begin by combining the coconut shreds and 2 Tbsp. sweetener in a smallbowl.Toss so shredsarewell coatedbutnotclumped together.Toprepare thebasic dough, place the macadamia nuts in a food processor with the S-bladeattachment and process down to ameal or flourlike consistency; then add themacaroot powder and sea salt and blend. Finally, slowly add the remainingsweetenerwhile processing until a dough ball forms. Remove from processor

andplaceinamedium-sizebowl.Scoopoutinto1-inchballsandrollincoconutmixture,pressingshredsintodoughuntilwellformed.Placethemacaroonsonanuncovereddehydratorsheetanddehydrateat118°

for 6–8 hours, until desired consistency is achieved. If you don’t have adehydrator, these are equally enjoyable without drying, but the result will bemorechewy.Ifamoresolidcookieisdesired,themixturemaybefrozenforanhourpriortoserving.GarnishwithChocolateFrostingorBerryPuree.Makes1dozencookies.

CHOCOLATE-FUDGEEASYBROWNIES(NO-BAKE,OFCOURSE!)

Thesetreatscanbepreparedinminutesandenjoyedinnotimeatall.No-bakebrownies are a healthy way to satisfy any sweet tooth. Great for last-minuteevents, this recipe can be prepared in large batches or cut down to bite-sizepieceseasily.

2cupsrawdates

1cuprawcacao

¼cuprawalmondbutter1tsp.cinnamon

1dashseasalt

2½cupsChocolateFrosting

Combineall ingredientsexceptfrostinginafoodprocessorwiththeS-bladeattachment.Processthedoughtoarich,creamyconsistencythatstillhasenoughbodytobeshaped.Pressmixtureintoa5-inch-deepbakingdishgreasedwithalittlebitof coconutoil.Coat topwithaneven layerof frosting.Freeze for10minutes,orrefrigeratefor20minutes.Cutintodesiredshapesandenjoy!Makesanaverageoftwelve2"×2"brownies.

BASICDESSERTBARS

This recipe is easy to create in large batches, perfect for playdates and get-

togethers.Thesebarscanbesavedforupto2weeksandenjoyedanytimeoftheday.Choosebetweenrefreshingcitrusandstrawberry-shortcaketoppings.

Forthebarbase:

4cupsmacadamianuts

2Tbsp.rawcoconutbutter¾cuprawagavenectarorhoney1Tbsp.vanillapaste1tsp.seasalt

Forthetopping(selectfromthefollowing):

Citrus4Meyerlemons,peeled½cuprawagavenectar1Tbsp.rawcoconutbutter1Tbsp.psylliumhuskorIrishmoss1tsp.seasalt

Strawberryshortcake

4cupsfreshstrawberries

½cupBerryPuree¼cuprawhoney1dashseasalt

Beginbypreparingthebarbase.InafoodprocessorwiththeSbladeinplace,

process themacadamianutsdown to ameal.Add in all additional ingredientsexcept sweetener and process until well combined. Add in sweetener whileprocessor is running and stop as soon as a dough ball begins to form. Placemixture in a largeglass tray and spreadout to½-inch thickness.Freezewhilepreparingtopping.

Forcitrustopping:

Combine all ingredients in a high-powered blender and blend until a thickpaste is formed.Remove from blender and spread over bar base immediately.Freezefor2hourspriortoserving.

Forstrawberry-shortcaketopping:

Cutstrawberriesintoquartersandplaceinabowl;tosswithotheringredients.Using a spatula, break down berries until a loose-chop topping forms. Spreadmixtureoverbarbase(frozenatleast2hours)rightbeforeserving.Makes12servings.

CHAPTERELEVEN

TRANSITIONFOODS

Changing your diet occurs one day—one bite—at a time. Each momentreflectsthetransitiontoamorevibrantlifestyle,andit’simportanttohonorallaspects of this process and how they manifest for you. Maybe you’ve beensuccessfulwith rawbreakfasts and everyday lunchtime items, andnowyou’reinterested in incorporating more living foods into your evening meals.Oftentimeswhileintransition,peoplearestilllookingtoeatsomecookedfoodsandareconcernedaboutpropercombinations.Eating whole foods is always the best choice. Here is a simple check-in:

Periodically lookatwhatyou’reconsumingandask,Isthisawholefood?Forexample,quinoaisawholegrain,butastore-boughttortilla,incontrast,mustbeprocessed first, is usuallymade from an enriched flour, and containsmultipleingredients. If in the process of transitioning your diet, you’re still enjoyingsomecookeditems,besuretomakethemwholeones.Cooking preparation makes a big difference, too. Steaming vegetables and

grainsistheoptimaltechniqueformaintainingtheingredients’nutritionalvalue.Sautéing isn’t the best choice, as the high heat and oil associated with thiscookingmethodcreatetoxinsinthedish.However,it’spossibletosteamsomebroccoli, for instance, and then add raw oil or sauce to enjoy greater healthbenefits. Cooked oils are one of the hardest toxins for the body to process,getting stored invital organs like thegallbladder, andmustbe “cleansed”out.Ontheotherhand,ifyouaddrawoilstolightlysteamedveggies,thoseoilsarestillmolecularlysoundandfullofenzymes,andwillaidinthedigestionoftheaccompanyingfood.Another good alternative is baking instead of frying. It’s possible to cook

yamsintheoven—servingthemwithfresh,rawvegetablesandsauces—andstillenjoymanyoftheessentialvitaminsandnutrientsinherentinthestarch.Taking all of this into account, here are some easy recipes that incorporate

manyrawcomponentswithcookeditems,andwillhelpyouinthetransitiontoa

morevibrantdietandoptimalhealth.

ASPARAGUSANDONIONSPLIT-PEASOUP

Hearty and satisfying, this soup canbe enjoyed as amealor sidedish.Thesecret to “transitional” soups is adding the rawoil at the end so that you stillenjoyallofitshealthbenefits.Thisisafamilyrecipethatishighinprotein,aswellasvitaminsAandC.

1largesweetonion

8–10mediumasparagusstalks

2cupsdriedsplitpeas

3cupsvegetablestock(oilfree)1tsp.Himalayansalt¼cupextra-virginoliveoil

Sliceonion inhalf lengthwiseand thencutdown intosmallerpieces.Breakasparagus in half, and in amedium saucepan, combinewith the onion and allotheringredientsexceptoliveoil.Placeoverstoveonmediumheatandbringtoaboil.Turndowntoasimmerandcover.Letsimmerfor30minutes.Turnoffburnerandremovefromheat.Usingahandheldredblender,carefullyblendthesoup toa rich, thick,creamymixture; thenadd in theoilwhileblending—thiswillhelptoemulsifythesoup,makingitevencreamier.Makes4entréeservings.

BUDDHA’SBOWL

At 118, we serve this dish completely raw, and it has proved to be verypopular.It’seasytotranslateintoatransitionaldishbyaddingasteamedgrainofchoice.Thisrecipeistheperfectbalanceofgreensandothercolorfulfruitsandvegetables,providingsustainedenergyforafullday.

4cupschoppedredchard

2 cups julienned yellow crookneck or goldbar squash ½ cup redgrapes,halved

¼cupdicedredbellpeppers¼cupsproutedKamutorspelt,or1cupsteamedgrainofchoice½cupCoconut-CurrySauce

In amedium-size bowl, toss red bell peppers, squash, and grainwith sauceuntilallingredientsarewellcoated.Inservingbowls,layerredchard,thengrainmixture.Garnishwithredgrapesontopandadditionalsauce,ifdesired.Makes2entréeportions.

CILANTRO-RICEDISH

Whenmysonwasanewbornandwewere in theprocessofdiagnosinghisallergies,ricewasanagreed-upon“safe”itemforustoeat,asriceallergiesrunvery low.This isalsoanice transitionfood,since itcontainsnogluten,and ifyou choose to enjoy dark brown or black varieties, there are many healthbenefits to be derived from the grain itself. For this dish, I suggest a brown

basmati rice, if possible—the grain is longer and steams to a nice and fluffyconsistency.

FortheCilantroSauce:

2Tbsp.lemonjuice

1clovegarlic

¼cupstemmedcilantro1tsp.seasalt

Forthedish:2cupscookedbasmatirice1cupshreddedcarrots

1cupchoppedgreenonions

1 cup assorted raw vegetables of choice (I recommend juliennedsquash and cubed avocado) squash and cubed avocado)

Combine all sauce ingredients in a basic blender and puree to a dark greencolor.Inalargebowl,tossriceandallvegetables.Addthesaucetothemixturealittleatatimeuntilwellcoated.Letsitafewminutestocool.Theheatfromtherice isn’t enough to cook the vegetables or the oil-basedCilantroSauce.As aresult,thisdishiseasytodigestandhighinenzymeseventhoughitcontainsthecookedrice.Makes4servings.

QUINOABBQBOWL

Quinoaisanancientgrainthatisglutenfreeandcontains14gramsofproteinper½-cupserving.Itcanbeenjoyedraworcookedwithgreatresults,andisahelpful ingredientwhen transitioning to a plant-based diet because of its highproteincontent.

FortheBBQsauce:

4dates

2Tbsp.chilipowder2Tbsp.coconutaminos(optional)1tsp.seasalt2tomatoes

1redbellpepper

½clovegarlic

Forthebowl:

2cupscookedquinoa1cuprawcorn2cupslightlysteamedcauliflower

1cupdicedportobellomushrooms

½cupthinlyslicedredonions

Topreparethesauce,combineallingredientsinahigh-poweredblenderandblendwelluntilathicksauceforms.Setaside.Topreparethebowlitself,beginbytossingtheportobellomushroomsandred

onionswith2Tbsp.BBQsauceuntil all arewell coated.Add in thecornandcauliflower, and toss all ingredients well. In serving bowls, layer steamedquinoa,thenvegetablemixture.DrizzlewithremainingBBQsauceandenjoy!Makes2entréeportions.

STUFFEDYAMS

Yamsareveryhighinironandareanexcellentsourceofpotassium.Steamedorbakedonesmakeagreatbase for thisdish; sweetpotatoesmaybeused aswell. Themain goal is to gowithwhole foods direct from the earth, and thisrecipefeaturessomedelectablerootvegetables,knownforbeingverygroundingandprovidingbalance.

Forthesauce:1cuprawtahini

1clovegarlic

1tsp.seasalt1Tbsp.chilipowder1tsp.darkrawhoney½tsp.cinnamon1cupcarrotjuiceor2Romatomatoes

Forthedish:2four-tosix-inchyams

1cupbroccoli

1cupdicedgreenbeans

Beginbyblendingsauce ingredients inabasicblender.Steamorbakeyamsandsteamothervegetablesuntil tender.Sliceyamslengthwise,andmashfleshbriefly to a coarse texture.Then fill eachhalfwith½ cupvegetables atop themash.Drizzlewithsauceandenjoy.Makes2entréeportions.

VEGETABLECOCONUT-CURRYDISH

Curry is a naturally warming blend of spices, and this recipe is a family

favorite during the coldmonths.The turmeric in the yellow curry helps boostmemoryandbrainfunction,aswellasbeinggoodfortheheart.

1cupcauliflower1cupbroccoli1cupsnappeas

1cupdicedcarrots

1 cup diced asparagus (stems discarded)¼ cup pomegranate seeds(optional)

2cupsCoconut-CurrySauce

Carefully cut the cauliflower andbroccoli into small, dime-sizepieces. In amediumsaucepan,steamallvegetablesusingcoconutwater ifpossible (itwillimpartaslightsweetflavor).Whenvegetablesaresoftandtenderbutnotoverlycooked(about5minutes),transfertoabowlandtopwithCoconut-CurrySauce.Tosswellandaddinpomegranateseeds,ifdesired.Makes2entréeportions.

BUTTERNUT-SQUASHRISOTTO

Risotto,withitsendlesspossiblecombinationsofvegetables,wasadishthat

fascinatedme duringmy travels to Italy. This recipe features the fragrance ofrosemary, combined with the sweetness of butternut squash. The preparationmethodisslightlydifferentfromthatofitstraditionalItaliancounterpart,buttheresultisthesame.

Fortherisotto:

4cupssteamedArboriorice

1tsp.seasalt

Forthepuree:2½cupsdicedbutternutsquash¼cupextra-virginoliveoil2Tbsp.rawhoney(optional)

1clovegarlic

2Tbsp.stemmedfreshrosemary

1Romatomato

1Tbsp.driedbasil½cupwater

Inamedium-sizebowl,combinericeandseasaltandtosswell.Letsituntiltherestoftherecipeisprepared.In a high-powered blender, combine all puree ingredients and puree to a

smooth consistency.Butternut squash is very dense, so it’s important to reallyworkwith thismixture until it’s rich and creamy. Pour over the rice and tosswell. Transfer to a deep baking dish and bake at 250° for 20minutes. Enjoy

garnishedwithfreshtomatooravocado.

CHAPTERTWELVE

LIVINGITWELL

The motivation behind the raw-foods lifestyle is largely based on overallhealth and vitality. “Living it well” can be fun and easy. The road to vibranthealthisajourney,andasI’vediscussedthroughoutthisbook,it’simportanttohonor all the steps along the way. Whether you choose to transition to acompletely raw diet or integratemore rawmeals gracefully into your currentlifestyle, you’ll derive many rewards from consuming vibrant, wholesomeingredientsthatreallynourishyourentirebeing.Formany clients, startingwith aweek of living foods can give the body a

breakfromdigestingdensermeatsandcookedstarches,provideaquickreleaseofwaterweightandstored toxins,andstimulate thebrain.Here isasuggestedguidelineforsevendaysofeatingrawthatwe’veimplementedsuccessfullywithcustomersofallbackgroundsatthe118restaurant.Consulttheshoppinglistandsetasideoneortwodaysinadvancetobeginputtingtogetheryoursuppliesandpreparingthebasicrecipes.Thatway,thiswillbeaquick,easy,andadventurousprocessforyou!

7-DayDetoxMenu

•Apple-PistachioGranolawithHempMilk

•Marinated-KaleDeliSaladwithFocaccia

•Buddha’sBowl(withsproutedgrain)

•ChocolateGo-GoBalls

•Berries-’n’-CoconutYogurt

•Lemon-PestoPasta

•VerdeTacoswithPumpkin-SeedCheese

•BasicDessertBars

•Cacao-AvocadoPuddingwithfreshstrawberries

•Mexi-CaliChoppedSalad

•StrawberryChardSaladwithBuckwheatBuns

•SunshineSmoothie

•BreakfastBurrito

•StuffedHeirloomTomatowithMarinated-ShiitakeSalad

•Mandarin-OrangeSaladwithSprouted-ChiaBread

•Ice-CreamSlices

•BreakfastBlissBar

•Chard-RollSalad

•Chipotle-RanchWrap

•HappyHalvahonapples

•SmotheredBanana

•StackedSweetNoodles

•CaliforniaCobbSalad

•Daily5Smoothie

•SuperfoodSmoothie

•“Fried”-AvocadoMini-Tostadas

•SobecaSliders

•MacadamiaMacaroons

It’svery importantduring this time to followahealth-and-wellnessprotocolthatincludesthefollowing:

•24oz.ofwaterperday

•Lightstretching

•Dailyreflectionorjournaling

Supplement your meals with fresh raw fruits, juices, or basic soups and

smoothiestocreatebalance,especiallyifyouexerciseheavily.

CLEANSING

Cleansingisanaturalpartofthehealingprocessandcanleadtogreatresultswithin a brief period of time. You can reverse health disorders, lose weight,rejuvenateyourskin,replenishyourdigestivesystem,andenergizeyourbodyinjusta fewshortdayswhilecleansing. Juiceor liquid fasting isused inseveralcultures around the globe, and is recommended two to three times a year torestorehealthandmaintainvitality.Juicing, in particular, has been used to rejuvenate cells as an enzyme-

replacementtherapyandhasrecentlyhadastoundingresults intreatingvariousformsofcancersandautoimmunedisorders.Whatmakesajuicedifferentfrom,say,asmoothieorblendedsoupisthatthefibershavebeenremoved,leavinganutrient-dense liquid that can be readily absorbed into the bloodstream anddoesn’t need to be fully digested. As a result, juices should be enjoyed rightaway before exposure to the air causes oxidation and begins to diminish thenutritional benefits. Some juicers, such as a Green Star Elite, have advancedextractionmethodsthatactuallyrestructurethejuice,makingitstableforuptothreedaysinanairtightrefrigeratedvessel.The five-day cleansebelowhas an associated component of learning that is

designed to make this an exploration for you, keeping the journey fun andinvitingpositiveexperiencesforthebodyandmind.

The5-DayLiquidFast

Dailyroutine:

•2blendedmeals(smoothiesorsoups)

•Atleast1literofwater

•Asmuchfreshjuiceaspossible,atleast8oz.

Things to abstain from: coffee, nuts, seeds, avocado, whole and processedfoods,dairyandmeatproducts,andrefinedsugarsandstarches

Day1:Intention.Takeatleasttenminutestodaytothinkaboutyourpurposein doing this cleanse.Write down three to fivemotivating factors.When youpowerfullyalignwithyourintention,you’recapableoffulfillingthesegoalsandallowyourselftheroomtogrow.

Day2:Reflection.Takeatleasttenminutestodaytoreflectonthethingsinyourlifethatmaybeholdingyoubackfromreachingyourgoalsordesiredwayoflife.Makeajournalentryaboutthesepatterns,thoughts,andemotions.Nowsitquietlyforthreeminutes.Closeyoureyes,envisionallofthethings

you’vereflectedon,andputalloftheminsideaboxinyourmind.Reallyfeelyourselfbanishing those limitingbeliefsor ideas,onebyone.Youmayfind ithelpfultogiveeachashapeorcolor,ormaybeevenaname.Myboxwasfullofthingssuchasfear,concernsaboutothers,pastfailures,andconfusion.Pictureyourselfinahigh,peacefulplace(onamountainorbluff),holdingthe

boxinyourhands.Theninyourmindgentlythrowitoffacliff,releasingitinpeace and feeling gratitude for the lessons it contained. Picture all of thosenegativethingsleavingyou,andenvisionpureloveandjoyfillingthespotstheyused to occupy in your mind and body. Some people describe these feelingsvisually,aswhitelightorcolorfulrays.Youdon’thavetoknowtheoriginoftheradiant energyyou feel; you just need to picture it taking the place of the oldthoughts.

Day3:Release.Take some time to stretch today.Any tensionyourbody isholdingonto,anyfear…justreleaseallofit.Rememberthatyourbodystoresyour negative thoughts and emotions, damaging cells in your vital organs andsurroundingtissue.It’sverynaturalthatduringanysortofcleanse,you’llreleasetoxinsfromtheseareasintothebloodstreamsotheymayexitthebody.Duringthisprocess,envisionarelaxingsurrendertoyourhighestpossiblegood.

Day4:Playfulness.Takesometimetobesillytodayanddosomethingyoureallylove,evenifonlyforfiveminutes.Ifyouhavetimetowrite,journalabouthowitmakesyoufeel to justplay!In theongoingexperienceof life,wequiteoften forget to simply relax and enjoyourselves.Laughter and the endorphinsreleasedduringjoyfulmomentssupportyourbodyincleansingitself.Thedailystressoflifecontinuallycreatesmoretoxins,soit’simportanttorememberthesemoments regularly. Reflect on them when you find yourself heading down a

negativepath,andremindyourselftoletgo.

Day5:Celebration.Takea fewmoments today topatyourselfon thebackforallofthegoodthingsyoubringtotheworld.Thinkaboutyourspecialgiftsandoffer thanks for them.Call threepeopleyouknowand thank them for theuniquewaystheymakeyourlifebetter.Journalaboutwhatthisexperiencehasbeenlikesofar,andmakesomenotesaboutwhoyouwanttoemergeaswhenyou complete this cleanse.Most important, celebrate your choices this week!Remaininggratefultoyourselfandyourbodywillhelpyoutakethecleansetothenextlevelinyourdailylifestyle.

RecommendedDailyGuidetoNutritionWhileonThisCleanse— Breakfast. Start the day with a green smoothie or juice. Greens are

powerfulbuildingblocksandfunctionasbrainfood.Dependingonthedayyouhaveaheadofyou, itmaybeagood idea to include somesuperfoods inyoursmoothieorjuiceforaddednutrition.(SeetheSuperfoodGuideinChapter3.)— Smoothies as meal replacements. One to two times a day, you’ll be

enjoyingblendedfoods.UsethesmoothieguideatthebeginningofChapter3tohelp you create fun blends that vary every day, offering balanced nutrition.Duringthecleansingprocess,meal-replacementsmoothiesshouldbeatleast16oz.andusuallynotmorethan24oz.

—Juices.Suggestedcombinationsinclude:

•Apple-lemon-gingerjuice:2apples,1lemon,and1inchfreshgingerroot

•Greenjuice:1cucumber,1cupkaleorspinach,4celerystalks,and1apple

•Chard-celeryjuice:2cupschard,4stalkscelery,½cucumber,1apple,and½lemon

•Watermelon-cucumber-mintjuice:2cupswatermelon,1cucumber,and2Tbsp.freshmintleaves

• Pineapple cleanser: 2 cups pineapple, 1 inch fresh ginger root, and ½orange

•Otherlow-sugarjuices

Otherliquidsthatareacceptabletoaidincleansing:Kombucha,green,andherbalteas

—Blended soups. If you love savory foods, I recommend blended soups.Especiallyduring the fall, these recipesarenicebecause theymaybewarmedslightly.(SeeChapter6forsoup-warminginstructions.)

CeleryMisoSoup

¾cupceleryjuice1clovegarlic1¼cupswater

1tsp.Himalayansalt1Tbsp.misopaste1stalkgreenonion

2Tbsp.extra-virginoliveoil

TomatoBisque

2Romatomatoes1clovegarlic1cupwater

1tsp.Himalayansalt1Tbsp.Italianherbs

SimpleGazpacho

2Romatomatoes½cucumber

1redbellpepper¼cupextra-virginoliveoilorflaxseedoil

1tsp.seasaltHerbstotaste

BasicVegetableSoup

1zucchini

1tomato1redbellpepper1cupceleryjuice1clovegarlic1tsp.seasalt

1dashcayennepepper

Sea-MeSoup

¼cuplaver(soaked;usewaterinrecipe)1zucchini¼cupdulse1clovegarlic1tsp.seasalt

2Tbsp.extra-virginoliveoil1Tbsp.misopaste

Forallsoups,blendingredientsinabasicblenderuntilwellcombined.Enjoywithin2days.

Makes1servingeach.

10WAYSTOINCORPORATELIVINGFOODSINTOADAILYDIET

Afteranycleansingprocess,it’seasiertojumpintolivingfoods,asyourbodyis cravingmoreof the same fresh, vital energy.Here are some tips tokeep inmind on your journey to incorporatemore of this cuisine into your daily dietusingtherecipesinthisbook:

1. Supergreen smoothies: Start your daywith a delicious smoothie blendedwithfreshfruit,greens,andsuperfoods!

2. Salads: Have a salad with every meal. Fresh greens aid digestion andprovidechlorophylltohelpbreakdowntheproteinsinthefoodyoueat.

3.Vivaciouswraps:Collardgreens,redchard,andromainelettucecanallbewrappedaroundfreshvegetables,hummus,guacamole,andmore.Thisisanicealternativetoasalad.

4. Superfoods = super you!: There are several raw superfoods available assupplements. Add these vital nutrients to salads, sandwiches, pastas, andwraps. Because much produce is cultivated in depleted soils, adding thevitamins and minerals from superfoods can help remedy basic healthconcernssuchaslowhormonelevels,chronicfatigue,concentrationissues,an unbalanced metabolism, and arthritis. These are all attributed todemineralizationinthebody.

5. Juices: Especially for people with busy schedules, fresh juices can be alifesaver. Apple, orange, and pineapple juices hold their enzyme contentthroughout the day and act as preservatives in fruit and vegetable blends.Siponanapple-lemon-gingerblastandfeeltheamazingenergy(itreallyisbetterthancoffee!).

6. Dark, leafy greens: Add kale, spinach, chard, or collards to your nextsandwich.Remember that just addingmoreof the“goodstuff”can jump-startyourhealthandtakeittothenextlevel.

7.Fruitsaladsfordessert:Ifyouhaveasweettooth,tryfreshfruitsaladsfordessert. Make them fun by using different ingredients such as coconut,

cherimoya,sapote,pineapple,mango,andfreshberries!Theseareafastandeasysolutionwhenyoudon’thave time towhipupamoreadvanced rawdessert.

8. Raw ice creams: These delicious desserts can be made in advance andenjoyedattheendofamealorasahigh-proteinsnack.Theessentialfattyacids serve as a sustained source of fuel for the body… and you’ll betreatingyourselftoavital,vibrantmealatthesametime.

9.Breakfastdelight: Ifyou’reabreakfast lover,enjoy thismealany timeoftheday.Rawbreakfastitems(seeChapter3),althoughoftentimessweet,arevery high in protein. Try a delicious banana smothered in almond butterinsteadofacandybarforyourmiddaysnack.

10.Squashpastas:Squashpastas are a fantasticquick fix andcanbe easilytossed with your favorite fruits and vegetables, as well as a variety ofsauces.Theymakeagreatalternativetothestandardsaladand,ofcourse,totheheavinessofaregularpastadish.Youcanbeginbysimplysubstitutingthe noodles and leaving the rest of the ingredients in your favorite pastarecipe,andthenslowlyadaptingyourselectionsasyourbodycallsformorevibrantfoods.

AFTERWORD

“Takethefirststepinfaith.Youdon'thavetoseethewholestaircase,justtakethefirststep.”

—ATTRIBUTEDTODR.MARTINLUTHERKING,JR.

BeginningtoincorporatelivingfoodsintoyourdietcanbeaseasyasaddingHempMilktoyourcoffee,orreplacingyourbreakfastwithaDaily5Smoothie.This can be a process of exploration as you learn to enjoy new flavors andtextures,stickingwiththeitemsyouenjoythemostandmakingthemastapleinyourhome.Addingmoreofthe“goodstuff”willleavelessroomforthe“otherstuff” inyourdiet.Yourcravingswillbegin toshift,andyourbodyreallywillleadthewaytomorewholesomechoicestofollow.Whether you’re compelled to try these new recipes in your own quest for

vibrant health or for the sake of your family’s, you’ll reap immense rewardsacross theboardasyourbodyuses thisnourishment tohelpyouachieveyourdeepestdesiresandgoals.When I stumbledupon living foods inmy quest forhealth, Iwasn’t committed to the lifestyle from the very firstmoment I heardaboutit.Rather,Iremainedopentotryingsomethingnewandtakingbabysteps.Afterjustaweekofrawfoods,IwasconvincedthatthislifestylecouldhelphealmephysicallyandmentallyandbringmeclosertothetrueessenceofthepersonIwas,bodyandmind.This was wheremy commitment to a healthier life began, and the journey

sincethattimehasbeenallaboutsharingwhatI’velearnedwithextendedfamilyand friendswhoare in theirownway seeking solutionsor apathway tomorevibrant living. I hope this book takes themystery out of living foods and theassociated lifestyle, and helps inspireyou to choosemore of the good stuff inyourowndailydiet.Mayyouenjoyvibranthealthineveryway!

—JennyRoss

APPENDIXA:

GARNISHES

What to dowith your leftovers?Here is a basic guide to dehydrating somebasicgarnishesusingtheleftoversfromrecipesinthisbook.

FRUITANDVEGETABLEGARNISHES

Fruitsandvegetableleftovers,aswellasherbs,canbedehydratedstraightonadehydratortray.(It’sbesttocutthemdownintothinpieces.)Dehydrateat118°for10–12hoursuntilcompletelydry.Herbscanbegroundintodriedseasonings;vegetables, too, can be ground into a powder, or saved aswhole pieces for afestive plating decoration. Fruitsmay be kept in an airtight container, and areperfectforlonghikesorsnacksontherun.

MARINATED-VEGETABLEGARNISHES

Marinatedvegetablescanbecompletelydehydratedtocreateasavorytoppingforsaladsandsoups.Justsetthedehydratorat118°anddehydrateforupto15hours,untilthevegetablesarecrispyanddry.Besuretoplaceonlyathinlayeron the dehydrator tray; and when tomatoes and peppers are involved, rotateevery4hourstopreventfermentationonanyofthesides.

NUTANDSEEDGARNISHES

Leftovernutandseedcheesesmaybe spread ina thin layeroveracovereddehydratortrayanddehydratedat118°forupto15hours.Thesedriedcheesesmakeagreatcrumbletoserveoversoups,salads,andentrées.Storethesedriedtoppingsindefinitelyinairtightcontainers.It’sbesttokeepthemremovedfrommoisturetopreventcondensationormold.

BASICMARINATEDNUTSANDSEEDS

Tocreatebasicmarinatednutsandseeds,beginbysoakingtheingredientsfor4–8 hours.Afterward, rinse and drain off soakwater.Then in amixing bowl,coatthenutsorseedslightlyinoliveoil,addingamixtureoffreshordriedherbs(trychilipowder,seasalt,and1tsp.honeyforasweetandspicyblend).Placeonacovereddehydrator trayanddehydrateat118° for15hours.Rotate twiceduringthedryingcyclesothatallsidesareevenlyexposedtowarmair.Storeinanairtightcontainerandenjoythroughouttheweek!

APPENDIXB:

LIVING-BODYSOURCESOFNUTRITION

When you’re considering a lifestyle shift or dealing with health issues,knowingplant-based sources of nutrition canbe helpful. It’s important to findbalance in yourweekly diet, so use this guide as a reference to be sure thesenutrientsarewellrepresentedamongyourfoodchoices.

•Iron:Yams;seavegetables;dark,leafygreens;tahini;greensuperfoods

•Bvitamins:Greensuperfoods;seavegetables

•Proteinandaminoacids:Dark,leafygreens(kale,mustardgreens,collardgreens, romaine, spinach, chard); nuts and seeds (flax, chia, almonds);mushrooms (shiitake, maitake, enoki, cremini, portobello); broccoli; seavegetables; sproutedgrains (buckwheat,Kamut, rye,wheatberries); greensuperfoods(chlorella,E3Live, spirulina, other greenpowders);maca-rootpowder(containsallaminoacids)•Essentialfats:Seeds(flax,hemp,chia);avocados; olives (including olive oil); coconuts; nuts (macadamia nuts,walnuts,pecans,Brazilnuts);cacao•Fiber:Allsquashes;eggplant;greens;bananas; sprouted grains; flaxseed; psyllium husk; apples; pears;pineapples; melons; buckwheat; quinoa •Other vitamins andminerals:Allplantfoods(especiallyheirloomvarieties);allsuperfoods

REFERENCES

Amen,D.MagnificentMind at Any Age: NaturalWays to UnleashYour Brain’s Maximum Potential. New York: Three Rivers Press,2009.

Balch,P.PrescriptionforNutritionalHealing.4thEdition.NewYork:Penguin,2006.

Baroody, T. Alkalize or Die. 8th Edition. Waynesville, NC:HolographicHealthInc.,1991.

Boutenko,V.Green forLife.Ashland,OR:RawFamilyPublishing,2005.

Campbell,M.J.;andKoeffler,P.Toward therapeutic interventionofcancer by vitamin D compounds. Journal of the National CancerInstitute.1997.89(3):182–185.

Cleland,L.G.;andJames,M.J.Rheumatoidarthritisandthebalanceof dietaryN-6 andN-3 essential fatty acids.Br JRheumatol. 1997.May36(5):513–514.

Clemente, A. Enzymatic protein hydrolysates in human nutrition.TrendsFoodSciTech.2000.11:254–262.

Clementz, G. L.; and Schade, S. G. The spectrum of vitamin B12deficiency.AmFamPhysician.1990.Jan41(1):150–162.

Colditz,G.A.;Manson,J.E;etal.Dietandriskofclinicaldiabetesinwomen.AmJClinNutr.1992.May55(5):1018–1023.

Connor, S. L.; and Connor, W. E. Are fish oils beneficial in the

preventionandtreatmentofcoronaryarterydisease.AmJClinNutr.1997.Oct66(4Suppl):1020S-1031S.

Cook,J.D.;Dassenko,S.A.;Whittaker,P.Calciumsupplementation:effectonironabsorption.AmJClinNutr.1991.53:106–111.

Cousens,G.RainbowGreenLive-FoodCuisine.Berkeley,CA:NorthAtlanticBooks,2003.

Dalton, L. What is that stuff? Food preservatives. Chemical andEngineeringNews.2002.Nov80:44.

DietaryReferenceIntakesforEnergy,Carbohydrate,Fiber,Fat,FattyAcids, Cholesterol, Protein, and Amino Acids. Food and NutritionBoard.InstituteofMedicine.Washington,D.C.:NationalAcademiesPress,2002:423.

Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium andCaroteinoids. Food and Nutrition Board. Institute of Medicine.Washington,D.C.:NationalAcademiesPress,2000:343–344.

Domingo, J. L. Health risks of genetically modified foods: Manyopinionsbutfewdata.Science.2000.288:1748–1749.

García-Casal,M.N.;Pereira,A.C.;Leets,I.;etal.Highironcontentand bioavailability in humans from four species of marine algae. JNutr.2007.137:2691–2695.

Jubb,D.; and Jubb,A.LifefoodRecipeBook:Living onLifeForce.Berkeley,CA:NorthAtlanticBooks,2003.

Krishnaiah,D.;Rosalam,S.;Prasad,D.M.R.;etal.Mineralcontentof someseaweeds fromSabah’sSouthChinaSea.AsianJScientificRes.2008.1:166–170.

Kuiper,H.A.;Noteborn,H.P. J.M.; andPeijnenburg,A.A.C.M.Adequacy of methods for testing the safety of geneticallymodifiedfoods.TheLancet.1999.354:1315–1316.

McBride,J.CanFoodsForestallAging?AgriculturalResearch.1999.47(2):15–17.

Morse, R. Detox Miracle Sourcebook. Prescott, AZ: Hohm Press,2004.

Murray, M. The Encyclopedia of Healing Foods. New York: AtriaBooks,2005.

Pfeiffer, E. Soil Fertility, Renewal and Preservation: Bio-DynamicFarming and Gardening. Delhi, India: Asiatic Publishing House,2006.

Prior,R.;Hoang,H.;Gu,L.;Bacchiocca,M.;Howard,L.;Hanpsch-Woodill,M.;Huang,D.;Ou,B.;andJacob,R.Assaysforhydrophilicandlipophilicantioxidantcapacityofplasmaandotherbiologicalandfoodsamples.JournalofAgriculturalandFoodChemistry.2003.51:3273–3279.

Steinbrecher, A; and Linseisen, J. Dietary intake of individualglucosinolates in participants of the EPIC-Heidelberg Cohort Study.AnnNutrMetab.2009.54:87–96.

Wu, X.; Beecher, G.; Holden, J.; Haytowitz, D.; Gebhardt, S.; andPrior,R.Lipophilicandhydrophilicantioxidantcapacitiesofcommonfoods in the United States. Journal of Agricultural and FoodChemistry.2004.52:4026–4037.

ABOUTTHEAUTHOR

JennyRoss is a raw-foodchef and theCEOofCreativeBlend, a companythatproducesanddistributesraw-foodmealscalledJennyRossLivingFoodsathealth-food stores throughout the country. She’s the culinary creator of 118Degrees,thepremierOrangeCountyrawrestaurant,whichiscontinuallyfilledwithhappycustomersfromallwalksoflife.Aformermodel,Jennydiscoveredraw food in 1999 in her own personal quest to enjoy vibrant health, and shelearned how to prepare it by studying with raw-food chefs from around theworld. Afterward, she realized her passion to share the journey of healthfuleating with others and began working with living foods professionally in theyear2000.Jennyregularlygivesspeechesandinterviewsaboutrawfoods,teachesraw-

food-preparation classes, and is a certified health coach. She’s appeared onGWord on theDiscoveryChannel; TravelChannel’sTaste of America program;and Channels 5, 7, and 9 in Los Angeles. Jenny was honored as a Hot 25influential business leader in Orange County in 2008 byOCMetro, and wasdubbedthe“SexiestChef”inOrangeCountyin2007byRivieramagazine.Website:www.118degrees.com

NotetoreadersofE-books:Thepagenumberslistedinthisindexrefertotheprintedversionofthebook.

RECIPEINDEX

AlmondandRosemaryGreenBeans,85AppleCobbler,100Apple-PistachioGranola,28AppleSandwiches,127AsparagusandOnionSplit-PeaSoup,169Banana-CrèmePie,99BasicDessertBars,164BasicFlaxWraps,115BasicRedSpiceSauce,57BasicVegetableSoup,186BasicVegetableStock,73Berries-’n’-CoconutYogurt,35BerryPuree,105BlueberryLemonade,132BreakfastBlissBars,36BreakfastBurritos,30BuckwheatBuns,139Buddha’sBowl,170Butternut-SquashRisotto,177Cacao-AvocadoPudding,125CaliforniaCobbSalad,62CaramelSauce,104CeleryMisoSoup,185Chard-RollSalad,65Chipotle-RanchWraps,115Chocolate-BerryTacos,160ChocolateGo-GoBalls,32ChocolateFrosting,129Chocolate-FudgeEasyBrownies,163Cilantro-RiceDish,172CilantroSauce,172

Cinnamon-WalnutCakes,38Coconut-CurryRolls,143Coconut-CurrySauce,53Coconut-CurryVegetables,83Coconut-MangoCeviche,141Daily5Smoothie,25DillDressing,66EasyTortillas,92EggplantBalsamico,82EggplantStacks,1515-VegetableLasagna,150Focaccia3Ways,140FrenchOnionSoup,77“Fried”-AvocadoMini-Tostadas,112GardenRolls,92GazpachoShots,135GorgeousGreekSalad,17GreenCurrySoup,76GreenGoddessDressing,62HappyHalvah,16HeirloomHerbSalad,66Heirloom-TomatoBruschetta,55Heirloom-TomatoTerrine,152HempMilk,15Ice-CreamSlices,124Kiwi-Lime-StrawberryParfait,98LemonDressing,69Lemon-MintIceCubes,133Lemon-PestoPasta,117LongevitySalad,69MacadamiaMacaroons,161Mandarin-OrangeSalad,63Marinated-KaleDeliSalad,18MarinatedMushrooms,80Marinated-ShiitakeSalad,60Mexi-CaliChoppedSalad,137MintJuleps,136

MonkeyBites,126MushroomswithWildArugula,onPortobelloCrisps,146PastaAlfredo,120PeachCoffeeCake,31PestoAioli,50PestoSauce,117PumpkinFrosting,129PumpkinGelato,101Pumpkin-SeedCheese,51QuinoaBBQBowl,173RainbowSorbet,97Rainy-DayTrailMix,116RanchDressing,68RastaPasta,119RawCupcakes,129

RawParmesanCheese,52RedBellPepperandOliveTapenade,44RichandCreamyChocolateSauce,102RomaineChoppedSalad,68Roma-TomatoMarinara,56Sea-MeSoup,186SimpleGazpacho,186SimplicityGuacamole,45SmokyRancheroSauce,47SmotheredBanana,27SobecaSliders,139

Sprouted-ChiaBread,91SquashRavioli,144StackedSweetNoodles,147StrawberryChardSalad,111StuffedAvocados,158StuffedHeirloomTomatoes,156StuffedMushrooms,155StuffedRedBellPeppers,157StuffedYams,175Sun-DriedTomatoKetchup,46SunshinePasta,123SunshineSmoothie,109SuperfoodSmoothie,21SurferSandwich,91SweetandRedOnions,79SweetMisoDressing,63SweetMisoSoup,75TahiniSpread,433-VegetableBlend,81Toe-Tappin’Tostaditos,95TomatilloandAvocadoSoup,78TomatilloSalsa,49TomatoBisque,186TostaditoShell,95TruffleDressing,60TuscanVegetables,84VanillaFrosting,129VegetableCoconut-CurryDish,176VerdeTacos,88WatermelonIce,110WhippedAvocadoSpread,48

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