the raw truth, 2nd edition: recipes and resources for the living foods lifestyle

Allrightsreserved.PublishedintheUnitedStatesbyCelestialArts,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.crownpublishing.comwww.tenspeed.com

CelestialArtsandtheCelestialArtscolophonareregisteredtrademarksofRandomHouse,Inc.

OriginallypublishedintheUnitedStatesindifferentformbyCelestialArts,Berkeley,California,in2003.Thisnew,revisededitionincorporatesmaterialfromTheRawFoodsResourceGuide,originallypublishedin1999bytheRawTruthPress,Paia,Hawaii,andsubsequentlyrevisedbyCelestialArts,Berkeley,California,in2005.Copyright©1999,2005byJeremySafron.

LibraryofCongressCataloging-in-PublicationData

Safron,Jeremy,1971-Therawtruth:recipesandresourcesforthelivingfoodslifestyle/JeremyA.Safron.—2nded.p.cm.Summary:“Integratesnewresourcesandtipsontherawfoodslifestyleintoarepackagededitionofthisrawfoodsrecipebook”—Providedbypublisher.Includesindex.1.Cooking(Naturalfoods)2.Rawfoods.I.Title.TX741.S242011641.5′63—dc22

2010035484

eISBN:978-1-58761-369-2

FrontcoverfoodstylingbyKimKissling

Contents

CoverTitlePageCopyright

PrefacetotheSecondEditionIntroduction

RawFactsRawFoodsRawToolsRawTechniquesRecipesDRINKSAPPETIZERSFRUITDISHESFRUITSOUPSSAVORYSOUPSSALADSDRESSINGSSIDESENTREESDESSERTS

ReadingListGlossaryIndex

PrefacetotheSecondEdition

Every journey beginswith a single step, yetwhere it leads depends upon thechoices we make along the way. In the past two decades, I’ve continuallyevolvedmy relationship with food in order to eat sustainably, simply, and inharmony with nature while enjoying a diversity of flavors and maintaining asublime level of health. Sustainable living is more than just electric cars andsolarpanels.Everyitemwebuyhassomeimpactontheglobalecologybasedonhowmanyresourcesittakestogetfromfarmtomarket.Seventypercentoftheworld’s transportation is used tomove or obtain food. People used to farm athomeandproducealargeamountoftheirownfood.Inthe1950s,morethan50percentofpeoplegrewsomeportionoftheirfoodintheirbackyards.By1980,less than5percentgrew their own foodandby2010, it’s less than1percent.Havingapersonalinteractionwithourfoodhelpscustom-designthefoodforourparticular needs. A healthy environment grows healthy food, which in turncreatesahealthyperson.Iremember thefirsthealthychoiceImadewhenIdecidedtoboycottCoca-

Cola and rainforest beef during high school. I discovered thatmy actions hadeffects onwhatwould be perpetuated in consciousness and sold in the futuremarketplace. My personal choices in dietary restriction eventually led me tobecomingavegetarian. Iputasidemeat inorder to liveamorecompassionateandpeacefulexistence.Soonafter,Ibecameavegananddisposedofallanimalproducts inmy life. I fervently read ingredients on every packaged product IconsumedorusedonmybodyandIateonlyatveganfoodestablishments.Ifelthealthyandstrong,knowingIwasdoingmyparttomakeadifference.Ifirstencounteredwheatgrassandsomeofthebasicideasofrawlivingfoods

in1991.Itallmadesomuchsensetome,soIbegantoincorporatethatwayofliving into my daily life. I started each day with wheatgrass and juices andsmoothies.Ibroadenedmypalatebyseekingoutexoticfruits.Iwouldoftenplayinmykitchen,creatingrecipesbasedononesIusedtoeatandfindingawaytomake them all raw. I studied some raw foods recipe books and took trips totropicalclimates toeat the special fruits thatgrew there. Ibegan toeat to liveratherthanlivetoeat.Aftermorethantwoyears,Iwasalmost100percentraw

and theonlycooked food I atewas theveganchocolatecake fromAngelica’sKitchen in New York City. Knowing that I wanted to be completely raw, Idecided tocreatemyowncateringcompanycalledLovingFoods; Iwanted toeducate people about raw food and provide deliciousmeals to show that rawfoodwasn’tjustnutsandsalad.WelaunchedinWoodstock,NewYork,in1993,togreatsuccess,andIchosenevertoeatcookedfoodagain.Imoved toMaui tobe theheadchefata retreatcenter.Onenight,as Iwas

servingdinner,a fewof the localneighborscameby—theywouldoftensneakthroughthewoodstosampletheeveningmeal.Themanageroftheretreatcentersaid, “There are fifteen people in thisworkshop andmore than twenty peopleeatingdinnerheretonight,”towhichIreplied,“Irunthekitchen,not thegate,andI’mwellwithinbudget.”Hethensaid,“Thesepeoplearehereforyou;youneedarestaurant.”Iagreedandsaid,“Ido;Iquit.”In1996,IopenedthedoorsoftheRawExperiencerestaurantinPaiawithmy

partnerRenéeLoux.Wedazzledpeoplewithourcreativeandinnovativerecipesandtherestaurantwasabighit.Yetwealwaysheldtoourmottoof“AllRaw,AllVegan,AllOrganic,AlltheTime.”IwrotetheoriginalRawTruthasabookabout raw foodand theconceptsandconsciousness that it’sbasedon.But thecateringbusiness(whichhadgrownintoarestaurant)hadmanyfabulousrecipestoshare,soIevolvedtheRawTruthintoarecipebook.Theoriginaleditionwasprintedatafriend’scopyshopandsoldout in thefirstweekofprinting(therewerealmostnorawfoodbooksavailableatthetime).SoonItookoverafriend’sshopinSanFranciscoandthesecondRawExperiencewasopened.I consulted for other restaurants and began leading my own workshops. I

continued to study herbology, natural medicine, farming, permaculture, andexotic fruits and constantly worked to improve my understanding of healthyeating.Sadly, in1999weclosedthedoorsof theRawExperience.Icontinuedteaching and spent a fair bit of time using my body as my laboratory andlearningwhatworkedbestforme.Iwouldoftenfast,orlivesolelyonfoodthatIpickedmyself.CurrentlyIgrowmuchofwhatIeat,andIincluderawdairyinmydiet. I recentlyhad theopportunity toworkwith theUniversityofHawaiiculinary students in a sold-out event. The students and publicwere awed anddelightedbythefantasticfive-coursemealtheseculinarystudentsprepared.Itisatruepleasuretoseerawfoodcuisinebecomingmoreandmorewidespreadandaccepted.I’vealwaysfoundthatthemostimportantingredientinanymealistheloveandattentionwebringtoit.Aboveall,rawfoodisaboutconnectingwithnatureandbeingecological,sustainable,andhealthy.

Introduction

Withthecorrecttoolsandtheproperresources,wecanaccomplishanythingwewish.Experience(whatwedo)plusknowledge(whatwelearn)givesuswisdom(whatwecanshare).

RawExperience

Experience is the greatest teacher there is. Our lives are our lessons, andcontainedwithin themis the informationthatwillallowus togrow.It isuptoeachofus todecidewhatour lifewillhold.Each lessonwe learn leads to thenext, and as we encourage greater diversity of experience, our ability tocomprehend our life lessons increases. The many choices that we make helpdefinehowwerelatetotheworld.Wechangeourworldasmuchasourworldchangesus.Thelessimpactweinflictuponthisworld,thebetterwewillbeabletoenjoy it inour future.Readingorhearingabout theexperiencesofothers isnotthesameasexperiencingsomethingourselves.Wemayunderstandsomeoneelse’s experience, but learning from it is a differentmatter.Themorepositiveour experiences, the more positive we become about our lives. Savor eachexperience,fortheyallhelptomakeuswhatweare.

RawKnowledge

A fundamental principle of raw foodism is that life promotes life. Food freshfrom nature’s garden contains a wide range of nutrients and a powerful lifeforce. Raw foodists believe in living as closely to the earth as possible andrespecting all life.We suggest growing your own food and tradingwith other

farmers, obtaining it from local farmers’markets, or even foraging for it.Weadvocatetheuseoffoodasmedicine,andfastingasawaytocleanseandpurifyyourbodyandsoul.Werecognizethatifyoufeedapersonasprouttheyeatforaday,butifyouteachthemtosprout,theyeatforlifeandcanteachothers,too.Withthecorrecttoolsandtheproperresources,wecanaccomplishanythingwechoose.Foodsthathavebeenheatedoroverlyprocessedhavelostmost(andoftenall)

oftheir lifeforce.Thebeneficialenzymesinfoodarecompletelydestroyedbytheheatingprocess,causingthedigestivesystemandbodytoworkmuchhardertogainanyenergyornutrition.Ifweheatedthehumanbodytoover108°F, itwouldbeveryuncomfortable,andifwewentover116°F,itwouldbedead.Thesamecanbesaidofourfoods.Anothertenetofrawfoodismisthateatingtoliveisbetterthanlivingtoeat.

Most of what is consumed today is overly processed factory farmedconsumables. In fact, much of the food eaten today is “edible media;”mainstreamsocietyeatsforentertainmentratherthanenergyandnutrition.Thisediblemedia usually contains little to no nutrition or life force, but it is wellpackagedandmarketed,sopeoplecontinuetoeatit.Manypeoplehavethoughttheycouldoutsmartnatureandprofitbyisolating

thebeneficialsubstancesinafood.Atfirstpeopleateorangesandwerehealthy.ThensomeonediscoveredvitaminCanddecidedthatitwasthehealthfulpartofthe orange. Later it was realized that ascorbic acid was important for theabsorptionofvitaminC.Thentheyfiguredoutthatitwasthebioflavonoidstheyneeded.Eventually,theywillrealizethatallweneededwastheorangeallalong,andthatnaturemadeitperfectlyinthefirstplace.There aremany different ideaswithin theworld of raw food. Some people

consider raw food to consist only of fruits and leaves, while others suggestdining on elaborate raw recipesmade in the tradition of a variety of cultures.Therearegroupsthateatonlylivingfood—foodsthatmayhavebeencookedatone point but have been fully digested by a living culture likemiso or namashoyu. Sproutarians eat mostly sprouts, and fruitarians eat only fruits. Mycurrent philosophy is bio-unity—being one with nature and foraging orgardeningasmuchofthefoodthatIeataspossible,andalwaysbeingcreativeandlovingwithmyfood.Mysuggestionforpeopletransitioningtoarawlifestyleis“takethebestand

leavetherest.”Findtherawfoodphilosophyorstylethatworkswithyourlife.Whether it isstarting thedayrawandgoingas longasyoucan,or takingoneday aweek to eat only raw food, be sure to transition in a comfortableway.Going raw is very easy for some but more challenging for others, just like

becomingvegetarian.Itisamatterofmakingaconsciouschoicetoeatfromtheplantkingdomandtheneducatingyourselfproperlyinordertomaintainahighlevelofhealth.Eatinginvolvesintentaswellasnutritionandlifeforce.Whenweeatfoods

madewith love,we are inspired;whenwe eat foodsmadewith sugar,wegetupset. The way food is handled and cared for also affects its general energy.Foodissensitive toenergy: intentandactioneitherhelpkeepthefoodpureorcorrupt it.Grandma’s soup doesn’t heal because of the recipe; it’sGrandma’slovethatheals.Aromanticdinnerisn’tromanticbecauseoftheingredients;it’sthelovethatmakesitwhatitis.Theseexamplesdemonstratehowourintentandthoughtscanaffectourfood.Thisistrueforlifeaswellasfood.Ifweenterintoa situation with positive intent, we can do anything, and if we act withnegativity, anger, fear, and worry, we just can’t seem to do anything right.Remember that your words and thoughts make up your world and that ourbodiesandlivesareareflectionofourmind’sexperienceofitself.Wearewhatwe think: positive, loving intentions create positive experiences. Intention iseverything.

RawOrigins

All living creatures on the planet, except for humans, eat their food in a rawform.Noonehastotellthecowtoeatgrassorthebeartoeatberries—theyjustdoit.Ashumanshaveevolved,however,mostpeoplehavebeenledawayfromnatureandrawfood.Inreaction,championsofrawfoodismhavearisentocarryforthnature’scause.Oneof the early andbetter-known advocates of raw foodwas JesusChrist.

ChristwasamemberofacommunityknownastheEssenes.TheEsseneslivedonsproutsandgrassesaswellasdehydratedbreads.EdmondBordeauxSzekelyexpoundedupontheEsseneteachingsbybringingustheEsseneGospelofPeace(atranslationfromtheDeadSeaScrolls).Anotherearlyadvocateofeatingfreshraw foods was Leonardo da Vinci. Leonardo understood the relationshipbetweeneatingwelland thinkingwell.Manypeoplehaveheard thatLeonardowasavegetarian,butnotasmanyknowofhiswritingsinwhichhespokeoftheimportance of using fresh raw fruits and vegetables as one’s primary foodsource.More recently, several peoplehave stepped forward to revive andbroadcast

the message of the benefits of raw food. These revivalists include Dr. AnnWigmore,whoinherlifetimespreadknowledgeabouttheimportanceofsproutsand introduced wheatgrass into the human diet; Paul Bragg, the originator ofhealthfoodstoresandapioneerofhealththroughproperexerciseandnutrition;NormanWalker,whoresearchedthehealingbenefitsofjuicingandinventedtheNorwalk Juicer, a juicepress that allowsus toget themaximumnutritionandminimum oxidation from our juice and to this day is still arguably the finestjuicer available; T. C. Fry,who expounded the teachings of fruitarianism andhelped bring about the natural hygiene movement of the 1970s; and HerbertShelton,whose teachings on fasting and cleansing have inspired somany.Allthese teachers have brought to light the crucial teachings of eating uncookedfoodsstraightfromnature.More recently, an environmentalmovement revolving around raw food has

emerged.Many peoplewish to seek out nature,which has been eradicated inmanyplaces,toregaintheirhealthandtheirconnectionwithMotherEarth.Justby eating naturally and by producing as little impact on our bodies (and theplanet) as possible, each individual can contribute to the raw foodmovement.Remember,youarewhatyoueat.Thetools,techniques,andrecipesyou’llfindonthefollowingpageswillgiveyouasolidunderstandingofrawliving.Usetheknowledgetoinspireorenhanceyourownrawexperience.

RawFacts

Theadvantagesofeatingrawfoodincludeeverythingfrombenefitingfromtheliveenzymescontainedinrawfoodstoingestingagreaterquantityofvitaminsandothervitallife-forcenutrients.Heatchangesthemakeupofallthings.Whenfood is heated, it is chemically altered and losesmost of its ability to provideenergy.Eatingrawitemsmakes100percentofthefood’snutritionavailabletous. According to Dr. Ann Wigmore of the Ann Wigmore Natural HealthInstitute,thesamefoodincookedformcanhaveupto85percentlessnutritionalvalue.Oncecooked,manyfoodscombine toformnewsubstances thatmaybepalatablebutarebynomeansbeneficial.Eating living foods also helps us to obtain all of its enzymes, catalysts that

help us digest our food. Enzymes remain intact below temperatures of 116°F(and ideally below 108°F); higher temperatures destroy the enzymes and ourbodieshavetoworkhardertodigestthefoodsweconsume.Enzyme-richfoodshelpprovideourbodieswithamoreefficientenergysource.Rawfoodsrapidlydigestinourstomachandbegintoprovideenergyandnutritionquickly.Whenyou consume cooked food, either alone or before raw food, it can cause aconditioncalledleukocytosis,anincreaseinwhitebloodcells.Ourbodiesmayrespondtocookedfoodasifitwereaforeignbacteriaoradiseasedcell,whichcausesourimmunesystemtowasteenergyondefendingus.Byeatingonlyrawfoodoreatingrawfoodbeforecookedfood,youcanpreventleukocytosis.Raw food contains all the enzymes necessary to break itself down, thereby

providingyouwiththemaximumamountofenergywithminimalbodilyeffort.Rawfoodisthereforemorewholesome,assimilable,anddigestible.Foodeatenrawcreatesverylittle impactonthebody’ssystems.Ialsofindthatrawfoodshaveafargreaterrangeoftastesthancookedfoods.PlantstakeEarth’snaturalresources and produce a substance that provides energy with no need foralteration.Itistrulyagifttoberespectfulandgentlewiththefoodsthatnatureprovides,intheprocessbenefittingbothourselvesandthenaturalworldwelivein.

BenefitsofRawFood

A wide range of benefits comes from eating an ideal diet. One of the bestadvantagesofeatingrawfoodistheabundantenergyitprovides.Energythatisspentdigestingcookedfoodcanbemadefreeforustouseforotherthingswhenwe eat raw. People eating raw foods find that they need to sleep less to feelrestedandoftenattesttoachievinglifegoalsthatseemedunachievablewhenonacookedfooddiet.Manyathleteshavefoundthatlightrawmealsgivethemamore sustainable form of energy and allow them to surpass their previousrecords. Students also find that raw food gives them a more balanced bloodsugarlevelandhelpsthemthinkmoreclearlyandstaymorefocused.Indigenouspeople throughout theworld demonstrate the great life extension benefits thatrawfoodhas tooffer.Manyof thesecultureseataprimarilyrawdietand livemuch longer lives. People eating raw food also find it enhances their beauty.Mostofall,peoplewhoeatwellfeelgood.Feelinggoodistheessenceoflife.Weenjoyour livesmorewhenwefeelgood.TheHawaiianssaythat themostvaluablethingapersoncanhaveisapositiveattitude.Byeatingwellandfeelinggood,wecanbemorepositiveandcreateabetterlifeforourselvesandthosewelove.

APlant’sIntention

A plant’s intention is to grow. It sprouts from a seed and produces and useschlorophylltocombinesunlightandcarbondioxidewithothernutrientsfoundinsoil to create more of itself. As more and more leaves are produced, a plantmaturesenoughtobearfruit.Plantstaketheelementalmineralsinsoil(intheirrawform),absorbthem,andtransformthemintoorganicmineralsthatanimalscan assimilate. Plants are not harmed when their fruit is eaten. It actuallybenefitstheplant.Thefruit’sintentionistobeeatensothatitsseedscanspreadto other places to further propagate the species. To enable this process, fruitlooksand tastesdelicious. Itmanyways,all creatureswhoeat fruit aregivinglife to future generations of fruit, aswell as absorbing nutrients. Some plantscontinuallyproducefruit,whileothersproducefruitonceandpassbackintotheearth.Plantaseedandcreateafuturemeal.Aswesow,soshallwereap.

PreprogrammedversusProcessed

Intoday’sworld,commerciallyproducedfoodsaregrownwithanagenda.First,a seed is planted, usually not with the intention to forward life, but rather tobenefitthefarmerfinancially.Then,astheseedsgrowintoplants,theyareoftentreatedwithtoxicchemicals(undertheguiseofprotectingtheplantandusfrombugs).Afterthat,theplantsareeitherharvestedbyfossilfuel–burningmachinesorbypoorlypaid,disgruntledworkers.Thefruitandvegetablesproducedfromtheseplantsarethenshipped,usuallymanymiles,beforebeingtossedaroundbyworkerswhocarenothingfortheproduce.Often the next step is that an underpaid produce clerk puts the fruits and

vegetablesonashelf,where theyaresprayedwithchlorinatedwaterafter theyhavebeencoatedwithananimal-basedwax.Thisproduceisoftenmadetolookhomogeneous,andittasteslikeasyntheticversionoftherealthing.Inthestore,the fruits and vegetables sit under fluorescent lights until someone buys themand takes them home. Sometimes the produce is sent to factories, wheremachineswithgreaseanddirtflyingaboutmash,mutilate,cook,andkilleverypossiblerawnutrientandallthefood’slifeforce.Thenthefruitsandvegetablesare packaged and sent to a supermarket near you,where they sit on the shelfindefinitely. By the time you buy the box or can containing the fruits andvegetables, there may be more nutritional value in the package than in theproductinside.

FromtheTreeRighttoMe

Conversely, there are still some farmerswho refuse to participate in themassmechanization and chemicalizationof the food industry.Theygrow their foodwithoutchemicalsorpesticidesandstillharvestbyhand.Thisfoodisreferredtoas“organic”or“unsprayed”and,fromanutritionalandenergeticpointofviewit is the best store-bought food to consume. There are many alternatives toshopping at a grocery store. Local farmers’ markets, farmstands, co-ops, andnaturalfoodstoresofferanabundanceofconsciouslyraised,organic,unsprayed,and locally grown food.Homegrown foods and those harvested from thewildare the best available. Only nature and the forager are involved in creating adirect connection between the earth and human.Growing your own food in a

greenhouseorgardenisawaytoensurethatlovegoesintothegrowthofaplant.Whenwe interactwithour food inapositiveway, the foodprovides farmoreenergy. Positive interaction with plants can increase the plant’s yield andvitality.

Enzymes

Liveenzymesareessential todigestion.Enzymesbreakdown the foodweeatintoausableformforthebody.Whenafoodisexposedtotemperaturesgreaterthan116°F(or, toa lesserextent,anythingabove108°F),mostof itsenzymesare killed. Enzyme-depleted food can be very hard to digest and provides thebodywithverylittleenergy.Withoutthevaluableenzymescontainedinrawandliving food, our bodymust produce some of its own enzymes to digest food.Thisprocessleavesthebodydrainedofenergy.Rawandlivingfoodcanfillthebodywithenergyandvibrancyrapidlybybreakingdownfoodquicklyforeasydigestion and assimilation. Since many nuts and seeds contain a coating ofenzymeinhibitorsthatstopthedigestivebreakdownoftheseed,seedsshouldbesoaked inwateror sprouted so theybecomedigestible, alive, andpackedwithnutrients.

AssimilationandElimination

Illnessanddiseasearesymptomsofeitherpoorassimilationorpoorelimination.Formanyreasons, fromadeficientdiet topoor lifestylechoices, thebodycanbecome filled with toxic matter that poisons the body, mind, and spirit. Thistoxic matter sometimes clogs the body and greatly reduces the ability of thebodytoabsorbnutrients.Thebodythenbecomesstarvedofvaluablevitamins,minerals, and amino acids that keep the body functioning optimally. This isknownaspoorassimilation.When toxic or harmful substances are taken into the body but cannot be

moved out of the body, it is called poor elimination. Organic raw and livingfoods benefit both assimilation and elimination, helping to keep the body freefrom illness.The foodsmanypeople have consumed earlier in life have often

been less thanhealing for their bodies, and this can result in a clogged colon.The colon iswherewe getmost of the nutrition out of our foods.At present,many people have their colons cloggedwith fecalmucoidmatter. This debriscansometimescoverthemajorityofthesurfaceareaoftheintestinalwalls.Thewalls of the intestines are covered with many folds, curves, and fingerlikeprojectionscalledvilli,whicharedesignedtotakeinnutrition.Whenthecolongetsoverlyimpactedwithfecalmucoidmatter,ourabilitytotakeinnutritionisdegraded.Manypeopleeatalotandyetareunabletogetwhattheirbodyneeds.Infact,

someofthebest-fedpeopleintheworldsufferfrommalnutrition.Acontributingfactor to effective assimilation is healthy intestinal flora. Eating food in thecorrect combinations and chewing well also improve assimilation. Fresh rawjuice and fruits are the easiest to assimilate. Greens and fibrous foods arewonderful forcleaningout the intestinesofolddebris.Eatingrawfoodallowsforthemaximumassimilationofwhatfoodhastooffer.Manyofourtruefoodcravingsarenutritionallybased.Ourbodiesknowwhattheyneedandsendwordto our senses to seek out foods with these nutrients. In order to absorb thenutrientsweseek,weneedtohavehealthyassimilation.Ifnot,wewilleatmuchgreateramountsof food inanattempt toget thenutrientsweneed.Rawfood,withallofitsnutrientsandenzymesintact,isveryeasytoabsorbandoftenhelpscleansethebodyandpromotegreaterassimilation.Elimination is the process of removing from the body something that is

useless or toxic. Many people pick up bacteria or toxic food substances andbecomeill.Thisisbecausetheirbodiesarenotreleasingtheharmfulsubstances.Whenahealthybodyencounterstoxicmaterials,itwillquicklypassthemoutofthesystem.Whentoxicmaterialsareencounteredbyabodysufferingfrompoorelimination, theymayget stuck in the system and cause disease.Toxic debriscanbuildupinthebodyformanyyearsandeventuallycausehealthissues.Byeliminating potentially harmful substances from our diet,we protect our bodyandpromotegreaterhealthandlongevity.

OrganicallyDistilledWater

Waterisoneofthefundamentalelementsoflife,andhumansarecomposedofalmost 80 percent water. Finding pure sources of water is of the utmostimportance in thismodern era,when environmental toxins abound. In ancient

times,thepurestwatercamefromwells,streams,andrainwater.Now,ahundredyearsafter the introductionofchemicalsandpesticides,wellwater, rivers,andrainareoftenpolluted.Tapwater isevenworse,as ithasusuallybeen treatedwith“cleansing”chemicals.Additionally, tapwaterandbottledwateroftengothroughplasticpipes(asyntheticmaterial,neitherorganicor inorganic).Thereare various methods of obtaining pure water through mechanical or naturalmeans—suchasevaporationor filtration—but thebest sourceofall isdirectlyfromplants.Plants have the natural ability to distill water. A tree will draw inorganic

minerals into its roots from stream runoff, rain, and underground springs andtransform it into organically distilled water that it will store in its leaves andfruits. This organically distilled water held in the plant’s living cells can beobtained by juicing or eatingwatery fruits or by drinking coconutwater. Themethod by which modern water purifiers remove unwanted chemicals andbacteriaisverysimilartothatofaplant.Filtersrangefromthosethateliminateonlyodorsandtastestothosethatremoveallunwantedinorganicmineralsandharmful bacteria. Many people in the natural hygiene tradition use waterdistillers, which evaporate the water and recondense it, leaving any toxicsediment behind. There are also companies that sell bottled water that isespeciallypureandwaterthathasbeenozonatedoroxygenated.Both filtered water and organically distilled water can be further improved

through a restructuring process that results in what’s referred to as chargedwater.Tomakechargedwater,pourpurifiedorcleanwater(waterthatdoesn’tneedtobefilteredorpurified,suchasfreshspringwaterorwellwater)backandforththreetoseventimesbetweentwoglassjars,thenleaveittosettleinoneofthejars.Addaquartzcrystal tothewater, thenput thewaterindirectsunlightfor twenty-four hours or more. The resulting water will be recharged andholisticallystructured.

TheFourLivingFoodGroups

The four primary categories of living foods are fresh food, sprouted food,cultured food,anddehydrated food.Fresh food isany typeof rawfood that isready for use in its vibrant unadulterated form. Examples of fresh foods arefruits, vegetables, freshherbs, andother harvested food.Fresh foods representtheelementofWaterandarelifegiving.

Sproutedfoodisanytypeofseed,nut,grain,orbeanthathasbeensoakedinwater,exposedtoairandindirectsunlight,and,whenrinseddaily,formsanewplant,beginningwithasprout.Someexamplesarealmondsprouts,buckwheatsprouts,sunflowersprouts,andmungbeansprouts.SproutedfoodsrepresenttheelementofAirandareregeneratingandcleansing.Culturedfoodisanytypeoffoodthathashadabeneficialcultureintroduced

intoit(acidophilus,koji,andbifidus,forexample).Theseculturesthengrowandproliferate within the food. Some examples are miso, amazake, seed cheeze,kimchee, and tofu. Cultured foods represent the element of Fire and areenergizingandtransformational.Dehydratedfoodsarethosefromwhichthewaterhasbeenremovedthrough

gentle drying at low heat. Some examples are dried fruits, Essene bread, anddried herbs. Dehydrated foods represent the element of Earth and are verygroundingandsustaining.Eating 100 percent raw food is easy. It does, however, require eating a

balanceddietandacertainunderstandingaboutthefoodsyouconsume.It’sveryimportant to knowabout foods’ nutritional value andwhat our bodies need inorder to make sure these requirements are met. The chart here gives generalguidelines aboutwhatmakes awell-balanced raw fooddiet.By increasing thequantityoffreshfoodsinacookeddiet,thecleansingprocessbeginsandhelpsflushoutoldtoxinsandtheaddictionsthatgowiththem.Greensandfreshfruitsareespeciallyhelpful inpushingharmfuldebrisoutof thecellsand thecolon.These twoprimary raw food sources allow a person in transition to adjust hisbody to eating more and more raw food. As a person feels fuller and morenourishedfromeatingrawfoods,hemaybegintoexperimentwithlettinggoofcooked food.Thecultured foodswill reallyhelp initiate thisby increasing theamount of assimilation through proper intestinal flora. Dehydrated foods willalso assist a person craving for something heavy. The chart here shows anideallybalancedrawfooddietthatcanbecontinuedthroughoutone’slife.

TransitioningStrategies

Eachpersonisunique,andsoisherwayofeating.Inordertotransformtoarawplant-based diet, some people may need only a short time, while others mayrequireyears tocomfortablymake the transition.Peoplewhowere raisedonastandard American starch-and meat-based diet may take up to three years to

properly transition to a 100 percent living foods diet. Through fasting andcleansingpractices,thebodycanberebuilt.Thecleanerandhealthierthebodyis, thequickerandeasier the transition.Thefour livingfoodgroupschartherecan help structure a transition that is easy and healthy.Whenmoving towardhealthiereating,itishelpfultoworkinconsciousstepsandtostaywithinyourcomfort zone. Senseless struggle and self-judgment only impede growth.Dehydratedfoodsaretheclosest tocookedfoodsandcanhelppeoplewhoareusedtoeatingbreadandpasta.Refertothefollowinginformationfortheproperpercentagesthatcansupporttransition.

TransitioningTips

Changeistheonlyconstant.Inoureternalgrowth,weoftenseekoutnewwaysofthinking,living,andeveneating.Thetransitoryperiodbetweenonewayandanothercanbesmoothandeasyorquiteroughandchallenging.Thefollowingare a few tips on transitioning to raw food, althoughmany can be applied toalmostanyaspectofyourlife.

•Takeyourtimeandbepatient.Accentuatethepositive.Befocusedon the good things you ate and did today. Eat the raw and naturalfoodsyouenjoy.•Start thedayrawandseehowfaryougo.Drinka smoothie forbreakfast,eatsaladforlunch,andstartyourdinnerwitharawsouporsalad.•Have a raw food dinner party or potluck at your home. It’s agreat way to try new dishes, turn people on, and support your newlifestyle.•Eatonenewrawfoodeachday.Findoutwhatfoodsyoulikeanddon’t.Discover thevarietyofdeliciousflavorsnaturehas tooffer. Ifyouknowyourfoods,youcancreateanydish.•Goonlocalplantwalksandfamiliarizeyourselfwithherbs,fruits,flowers,andgreensthatgrowwildnearyourhome.•Dineoutatrawcafesandthengohomeandre-createyourfavoritedishes.Itisalsofuntomakeoldcookedfavoritesasrawdishes.

•Alwaysmakethebestchoice.Eatthethingwiththemostlifeforceandthefoodsyouknowwillhelpyou.•Knowyourselfandeducateyourself.Knowledgeispower.

PERCENTAGESTOSUPPORTTRANSITIONAverageAmerican(Poor)Diet

•80percentcookedfood•20percentrawfoodOfthe20percentrawfood,mostisdehydrated,someisfresh

“Healthy”AmericanDiet•60percentcookedfood•40percentrawfoodOfthe40percentrawfood,20percentisfresh10percentissprouted10percentisdehydrated

ASustainingTransitionalRawDiet•40percentfreshfood•20percentsproutedfood•20percentculturedfood•20percentdehydratedfood

ARejuvenatingTransitionalRawDiet•20percentfreshfood•40percentsproutedfood•40percentculturedfood

ABalancedRawDiet•60percentfreshfood•20percentsproutedfood•10percentculturedfood

•10percentdehydratedfood

FourLivingFoodGroups

BIO-DESTRUCTIVETOBIOGENICFOODS

Bio-Destructive(foodthatishurtful)Bio-destructivefoodsdamageanddestroythebody’sorgansandcellsanddepletethebody’sabilitytohealitself.Thesefoodsaretoxic.

Foodcontainingchemicals,preservatives,syntheticmaterials,artificialcolorsandflavors

FoodcookedinaluminumHormone-raisedanimalproducts

Bio-Degenerative(foodthatisharmful)Bio-degenerativefoodshaveadestructiveeffectovertime.Theyweakenthebodyandcaneventuallycausedisease.

MeatsOvercookedandpackagedfoodOldandrottingfoodCannedfoodFoodcontaininginorganicmaterialsProcessedfoodFoodcookedinoilsFoodsfrozenfortoolongHomogenizedandindustriallyprocesseddairyproductsFoodcontainingunknownandunpronounceablesubstancesFoodmadewithanger

Bio-Static(foodthatisinert)Bio-staticfoodsrequiretimeandenergytodigest,givingverylittle(ifanythingatall)backtothebody.Thesefoodsmayslightlysustainlife.

CookedfruitsCookedvegetablesCookedgrainsCookedbeansFrozenfoodFooddriedathightemperatures

Bio-Active(foodthatishelpful)

Bio-activefoodshavemanyvitalnutrientsandallowthebodytofunctionoptimally.Thesefoodsbuildandmaintainthebody’snormalprocesses.

Raw,live,organicfoodWholefoodAmino-richfoodEnzyme-richfoodFooddriedatlowtemperatures

Bio-RegenerativeorBio-Genic(foodthatheals)Bio-genicfoodsrepairthebodyandpromotelongevityandhealing.

RejuvenatingfoodSproutsandchlorophyll-richfoodCulturedfoodMedicinalherbsFresh,wild,hand-pickedfoodFoodmadewithlove

FreshFoods

It is very important to consume large amounts of fresh foods, such as fruits,vegetables, herbs, and other harvested foods,which shouldmake up about 60percentofyourdailyintake.Freshfoodscontainalargequantityoforganicallydistilled water (up to 85 percent) and also contain many vital nutrients andvitamins.Thereisawidevarietyoffreshfoods,butitisoftenbesttoeatfreshfoodsgrowninyourownarea.

WhyOrganic?

Organic foods are grown without any chemicals, pesticides, or fungicides.Nonorganicorconventionallygrownfoodsmaycontaindeadlypoisonsthatcancause cell damage and toxic buildup and eventually lead to death. Thesesyntheticpoisonsarecompletelyforeigntohumansandanimals,andwearejustnow beginning to see their effects in civilization. Most farms grow sprayedfoods because the spray keeps the pests away, thereby ensuring a larger cropeven though the food is deadly. Organic foods are grown the way natureintended, fertilized only with compost made from other organic foods or seavegetables or plant matter. Plants grown only with these fertilizers areconsideredgrown inaveganmanner (withnoanimalproducts).Otherorganicfarmingmethods entail fertilizing cropswithmanure and fish emulsion: theseareconsideredorganiconlyiftheanimalswerefedorganically.

SeasonsofFruit

Throughout the year,most fruits transition froma fruiting stage, to a dormantstage, to a leaf-andbranch-growing stage, to a flowering stage, and then backagaintofruiting.Eachvarietyoffruithasitsowncycle;sometreesfruitinthesummer,whileothersfruitinthespringorfall.Sometreesfruitatdifferenttimesbased on their elevation or where, exactly, they are grown. For moreinformation,contactyourlocalfarmerstolearnwhatfruitsareinseasonwhereyoulive,andstartkeepingalocalseasonalcalendar.

FoodCombining

Some foods go together quite well, such as mango and papaya, while othersdon’t, like onions and persimmons. For the most part, food combining isintuitive;wedowhat feels best for our bodies.Somecombinationsmayworkwonderfully for one person and not as well for another. There are manyphilosophiesaboutfoodcombining;someteachingssuggestthatitisbesttoeatfruits separately from vegetables. Some even advise eating each type of foodalone. The primary reasoning behind these ideas is that different foods takedifferentamountsof timetodigestandsomecanevenimpedethedigestionofotherfoods.Foods are oftendivided into groups such as acid, subacid, and sweet fruits;

grains; greens; andother veggies. Peoplewhopractice proper food combiningtrytoeatonlyfoodsthatareclassifiedinthesamegroupatthesametime.Ithasbeensaid that fruits, ifeatenalone, takeonly thirtyminutes todigest,whereasmostother foods takeup to sevenhours todigest.For this reason,melonsarebest eaten alone.Melonswill be absorbed into the body in fifteenminutes ifeatenbythemselves,butifeatenincombinationwithsomethingelse,theymaytakeaslongastheotherfoodeatentobedigested.Thebestsignastowhetheryouareproperlycombiningfoodsittolookatthequalityofstoolproducedandthe sensation the foods give to your body.When foods are eaten in a propercombination,youwillfeelgoodandproducenoflatulence,andyourstoolwillbesolidandnotcontainanyundigestedfoodparticles.Creativedigestionisthepracticeofeatingwhatfeelsgoodbecausethebodyalwaysknowsbest.

Juicing

Juicing is extracting the organic water from fruits and vegetables, whichconcentratesthevitaminsandmineralsbyremovingthepulpandfiber.Juicingis agreatway to stayhydratedandenjoyawide rangeofnutrition. Juicing isextremelycleansingandhealing.

FreshIsBest

There isgreatbeauty inconsuming foods rightunder the tree theygrewfrom.Muchof the food that iswidelyavailable tous is shippedallacross theworldandstoredforextendedperiodsoftime.Food,whenattachedtoitsrootorplant,isstill in theprocessofgrowing.Whenweharvest it, itholds its lifeforceforonlyashorttimeandthenbeginstodecompose.Thecloseryouaretothesourceoftheharvest,thebetterthequalityoffoodandthemorevitalitis.Thereareavarietyofways toget closer to the sourceof the foodyoueat.Oneway is tocontactlocalfarmersinyourarea.Anotherwayofobtainingfreshfoodsistogotoalocalfarmers’market.Ofcourse,theeasiestwayistogrowyourown.Foodthatwecoparentisofthegreatestvaluebecauseitcomesimbuedwithourownenergy. Interaction with the plants we eat can heal us and help us grow.Remember,youarewhatyoueat!

EasyIndoorGardening

Many plants grow easily indoors. Indoor gardening can be crucial for citysurvival or just to supplement yourwinter dietwith fresh home-grown foods.Sproutsare themostnutritiousandmost rapidlygrowingofany indoor-grownfood. For instructions on sprouting, seeHow to Sprout.However, it’s easy togrowsomefreshfoodsindoors,too.Beettopscangrowbeetgreens,andcelerybottomswillgrowleaves.Beetsandothergreenscanbegrowneasilybyplacingthe topof thebeetor thebottomof a celery stalk in a shallow trayordishofwater.Afterafewdays,thegreensbegintogrowandcanbeharvestedformanyweeks.Herbs suchasbasil andparsleycanbegrown indoorsyear-round. Justprovideabitof lightandnourishingsoilplusanampledoseofwaterandyouwillhaveabeautifularrayofherbs.Evenhotpepperplantsandedibleflowerscanbegrownindoorseasily.Indoorgrowingsystemsarealsoagoodwaytogrowvegetableandsmallfruit

crops as well as an abundant supply of herbs. Hydroponic (water-grown) ortraditional soil-grown plants can be grown indoors. This may requiresupplemental lighting (fluorescent, halide, or sodium) in order to get asubstantialyield.Therearemanybooksandguidestogrowingeverythingfromtomatoes to strawberries in a basement or warehouse. Greenhouses andsolariumsaresomeofthebestwaystogrowyourownfoodyear-round.

CuttingandStoringFreshFoods

When we bite or cut into a fresh food, we rupture its auric field. We areessentiallybreakingthefood’ssafetyseal,whichismadeupofall thecellsofthefood.Whenwesliceorpuncturethesecells,weopenupthefruitandallowitto begin to oxidize.Oxidation is the process bywhich oxygen combineswithother availableminerals and feedsbacteria so the fruit cangoback to the soilandnourishtheseedswithinit.Allofushaveexperiencedbitingintoanapple,setting it down for a fewmoments, and seeing it turnbrown; that’soxidation.This is one reason that the best method for extracting juice from a fruit orvegetableistopressit.Bypressing,wecausecellstorupturefromwithinratherthan cutting or popping the cells from the outside. Pressed juice takes up totwenty-fourhourstooxidize,whileanymasticatedorcentrifugallymadejuicesoxidize in less than an hour. The way we store foods is also important. TheancientEgyptiansstoredfoodinpyramids.Thisallowedgrainsandseedstobe

storedforconsiderably longerperiodsof time.ThekamutfoundinKingTut’stomb thousands of years later was still viable and sprouted. Temperature andlightplaymajorrolesinthestorageoffoods.Warmthanddirectlightmakefoodbreakdownmorequickly.Sokeepyourfruitsdry,cool,andoutofthesun.

SproutedFoods

Sproutedfoods,suchasalmondsprouts,buckwheatsprouts,sunflowersprouts,andmungbeansprouts,areoftenveryhighinchlorophyll.Inmanyplants, thehighest levels of chlorophyll existwhile the plant is in its youngest andmostvitalstages.Sproutedfoodisveryhelpfulinthebuildingofnewcells,providesexistingcellswithadditionaloxygen,andhelpsrejuvenatethebody.Plantsknow that their seedsor seed-laden fruitswillbeeaten—in fact, they

plan for it. All seeds, nuts, beans, and grains are coated with an enzymeinhibitor.Thisinhibitorisdesignedtoprotectaseedfromthedigestivesystemof animals. When eaten whole and raw, seeds can pass through an animal’sdigestivesystemintheirentiretyandbeplantedinapileoffertilizertogrowanewplant.Thebestwaytoreleasetheenzymeinhibitoristosprouttheseedorto grind it into a powder. When we grind a seed, we are able to digest it,primarilybecausewehavecreatedagreatersurfaceareaandbrokenthroughtheskin coated with an enzyme inhibitor. Chewing well is a great way to grindseeds. Sprouting, however, completely releases the enzyme inhibitor and alsoactivatestheseeds.Soakingaseedforfifteenminutesreleasesupto50percentof the enzyme inhibitors. The recommended soaking times listed in the chartherearethetimesrequiredforthemaximumreleaseofenzymeinhibitors.

TheBenefitofSprouts

Sproutsarepotentialenergyunleashed.Thesprout is theyoungestgrowthofaseed or nut,when the enzyme inhibitors have been released and the food hasbecome enzyme rich. Sprouts, which are quite diverse, are abundant inchlorophyll, a very rich sourceofprotein, and ahigh-energy foodproviding awiderangeofnutrients.Sprouted seeds also have more nutrition than their dry predecessors. Some

types of sprouts have asmuch as five times their original nutritional value.Asprout is thebabyplant, so itputsanenormousamountofenergy intogettingthosefirstfewleavesout.Thesproutingcycleofaplant’slifeiswhereithasthemostconcentratednutrition.Thisisbecausethesproutwantstobecomeaplantanditknowsthatitmustgetarootinthegroundandaleafuptothesky.Oncerooted,survivalwillbemucheasier.Muchlikeallcreatures,sproutsgothroughtheir most rapid development at this early stage. The equivalent in humanswould be learning towalk or talk; for a sprout, it is creating awide range ofenzymesandvitaminsandmineralstogetagoodstartinlife.Theyoungsproutsand grasses contain the highest amount of chlorophyll that the plantwill everattain.Sproutsareverynutritiousandhavemanyrejuvenatingbenefits.

Chlorophyll

Chlorophyllisliquidlife.Allplantlifeisbaseduponit.PlantsusechlorophylltotransformsunlightandCO2intosugarandoxygen.Thechlorophyllcellandthehumanredbloodcellaremolecularlyalmostidentical.When ingested, chlorophyll is almost instantly absorbed into the body and

feeds abundant amounts of oxygen to the blood, brain, organs, and all cells,allowing them to function at an optimal level. It creates an unfriendlyenvironmentforharmfulbacteria,helpingtoprotect thebodyfromvirusesandinfections.Chlorophyllhelpsbuildtheimmunesystem,detoxifiestheorgansandcellsofthebody,cleansestheliverofaccumulatedtoxicoils,andaidsinhealingwounds. Chlorophyll helps protect cells from the harmful effects of radiationfrom electricity substations, televisions, computers, X-rays, nuclear powerplants,andnuclearwaste.Chlorophyll can be found in all green plants, and some plants, such as

wheatgrass,containasmuchas70percentchlorophyll.Sproutingseedsreleasestheenzymeinhibitorsandbegins theproductionofchlorophyllusing lightandwatertocreatelife.Chlorophyll-richfoodisfullofvitalenzymesandessentialvitamins.Itincreasescellgrowthandtherebyhelpsthebodyregenerate.Younggrassesandsproutsaresomeofthebestsourcesofchlorophyll,buttemperaturesgreaterthan108°Fbegintobreakdownthechlorophyllinplants.Thehigherthetemperature, themorequickly thechlorophyll isdestroyed,sochlorophyll-richfoodsshouldbeeatenrawandnotcooked.

GrowingWheatgrass

Theyoungshootsofthewheatplantareagreatsourceofenergyandnutrition.Wheatgrass isapowerfoodandprovideseveryvitaminandmineralnecessaryfor human survival aswell as helps to reduce radiationpoisoning and removeother toxins from the body.Wheatgrass is protein packed, and one ounce ofwheatgrassisequalnutritionallytofourandahalfpoundsofvegetables.Wheatgrass is fun and easy to grow. To sprout wheat, just follow the

directionsforsproutingseeds(seebelow),andthenspreadathicklayerofwheatsprouts on the surface of a tray filledwith soil 1½ inches deep, or spread thesproutson theground.Then, cover the sproutswith a thin layerof soil.Next,coverthetraywithmeshoranothertray.Waterthewheatgrasseverydaytokeepit moist and after 3 days it will push up the top tray. Remove the tray andcontinuetowaterasneeded.Whenthegrassisabout5inchestall,exposeittosome sunlight for a few hours each day to help enrich the chlorophyll.Wheatgrassisoneofthebestsourcesofthissubstance,sinceitcontainsasmuchas70percentchlorophyll.There aremany varieties of wheat, and all have different purposes.Winter

wheat is better for wheatgrass, soft spring wheat is best for fermenting, andsummerwheatisnicefordehydrationandcereal.

HowtoSprout

Sproutingistheeasiestwaytogrowfoodsforyourself.Youcangrowsproutsinany climate anywhere in the world. If you can live there, so can sprouts. Tosprout,firstselectthetypeofseedyouwishtogrowandrefertothechartheretofind out the optimal soaking time. You can sprout seeds in just about anycontainer,includingaclothbagorevenawickerbasket,althoughalargeglassjar(½to1gallon)withascreencover is themostpopularsetup.Asageneralrule, forayieldof½gallonofsproutedseeds,use2 to3 tablespoonsofsmallseedssuchasalfalfaorclover;1½cupsofmediumseedssuchaswheat,oat,orgarbanzo;or2to3cupsofnutsandrice.Aftersoakingthemfortheappropriateamountof time,drain themandthenrinse thesproutswithfreshwaterat leasttwiceadayuntilthetailsareatleastthreetimesthesizeoftheseedinlength.Next, expose your sprouts, still in the jar, to sunlight for about 15minutes toactivatetheabundanceofchlorophyll.Now,chowdown!

SproutingTips

•Ifusingajar,itisimportanttosetthejarata45-degreeangle.Thispromotes themaximum amount of drainage and an ideal amount ofairflow.Theeasiestway todo this isbyplacing it inadish-drainingrackorsettingit inthesinkwithamugorcuptopropitup,orevenstickingit leaningagainst theedgeinsideaheavybowlsothat ithasproperdrainage.Ifusingabasket,fillthebaseofthebasketandsoakitinabowlofwater.Keep thebasketcoveredwithcheeseclothorsilkscreen and set it somewhere cool and out of sunlight (though not intotaldarkness).Ifusingabag,placetheproperamountofseedsinthebagandsoakinwaterovernight.Hangthebagabovethesinksoitcandripandhavemaximumairflow.• Make sure that the sprouts can breathe—use wide-mouth jarswhenever possible. To cover a sprouting jar, use mesh windowscreens,or,inapinch,youcanusecheeseclothorevenanoldT-shirt.Therearealsosproutingjarlidsavailablecommercially.•Sproutscandrown!Don’tsoakthemfortoolong.• Buckwheat and sunflower sprouts are best when planted likewheatgrassinsoilandgrownintotastygreens.•Alwaysrinsewithfilteredwatertopromotecleansprouts.

SEEDSOAKINGANDSPROUTINGTIMES

TypeofSeed:AdzukiAmount:1½cupsSoakTime:8hoursSproutTime*:3days

TypeofSeed:AlfalfaAmount:3tablespoonsSoakTime:6hoursSproutTime*:3days

TypeofSeed:AlmondAmount:3cupsSoakTime:8hoursSproutTime*:1to2days

TypeofSeed:BarleyAmount:2½cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)

TypeofSeed:Buckwheat,inhullAmount:2cupsSoakTime:6hoursSproutTime*:2days(plantinsoilforgreens)

TypeofSeed:Buckwheat,nohullAmount:2cupsSoakTime:10hoursSproutTime*:1day

TypeofSeed:CabbageAmount:3tablespoonsSoakTime:6hoursSproutTime*:1day

TypeofSeed:CarawayAmount:1cupsSoakTime:6to10hoursSproutTime*:1to2days

TypeofSeed:CashewAmount:3cupsSoakTime:5hoursSproutTime*:1day

TypeofSeed:ChiaAmount:3tablespoonsSoakTime:6hoursSproutTime*:2to3days

TypeofSeed:CornAmount:2cupsSoakTime:8to10hoursSproutTime*:3days

TypeofSeed:CuminAmount:1cupSoakTime:7to9hoursSproutTime*:1day

TypeofSeed:DillAmount:3tablespoonsSoakTime:5hours

SproutTime*:2days

TypeofSeed:FenugreekAmount:½cupSoakTime:7hoursSproutTime*:3days

TypeofSeed:FlaxAmount:3cupsSoakTime:6hoursSproutTime*:2to3days(1hourisokay)

TypeofSeed:GarbanzoAmount:1½cupsSoakTime:8hoursSproutTime*:2to3days

TypeofSeed:HazelnutAmount:2cupsSoakTime:8hoursSproutTime*:2to3days

TypeofSeed:KamutAmount:2cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)

TypeofSeed:LentilAmount:2cupsSoakTime:7hoursSproutTime*:3days

TypeofSeed:MacadamiaAmount:3cupsSoakTime:5to7hoursSproutTime*:4days

TypeofSeed:MilletAmount:2cupsSoakTime:8hoursSproutTime*:3days

TypeofSeed:MungbeanAmount:2cupsSoakTime:8hoursSproutTime*:3days

TypeofSeed:MustardAmount:3tablespoonsSoakTime:6hoursSproutTime*:2days

TypeofSeed:OatgroatsAmount:2½cupsSoakTime:6hoursSproutTime*:2days

TypeofSeed:PeanutAmount:2cupsSoakTime:8hoursSproutTime*:2days

TypeofSeed:PeasAmount:2cupsSoakTime:7hours

SproutTime*:3days

TypeofSeed:PecanAmount:2½cupsSoakTime:4hoursSproutTime*:1day

TypeofSeed:QuinoaAmount:2cupsSoakTime:6hoursSproutTime*:1day

TypeofSeed:RadishAmount:3tablespoonsSoakTime:6hoursSproutTime*:3days

TypeofSeed:RedcloverAmount:3tablespoonsSoakTime:6hoursSproutTime*:3days

TypeofSeed:RyeAmount:2cupsSoakTime:8hoursSproutTime*:3days(plantinsoilforgrass)

TypeofSeed:SesameAmount:2cupsSoakTime:6hoursSproutTime*:2days

TypeofSeed:SoyAmount:2cupsSoakTime:8hoursSproutTime*:3days(1dayfortofu)

TypeofSeed:SunflowerAmount:3cupsSoakTime:7hoursSproutTime*:2days(plantinsoilforgrass)

TypeofSeed:TriticaleAmount:2cupsSoakTime:6hoursSproutTime*:3days

TypeofSeed:WalnutAmount:2½cupsSoakTime:4hoursSproutTime*:1day

TypeofSeed:Wheat(wheatberries)Amount:2cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)

TypeofSeed:WildriceAmount:3cupsSoakTime:9hoursSproutTime*:3to5days

*Sprouttimeisthetimebetweendrainingtheseedsandeatingthem.Thelengthofsproutingtimemayvarybasedontheclimate.Theseinstructionsarefora½-gallonjarorbag.

LiveCulturedFoods

Culturedfoods,suchasmiso,amazake,seedcheeze,kimchee,andtofu,helptopromotehealthybacteriawithinthedigestivesystem.These“friendly”bacteriahelpbreakdownourfoodandhandusthevitalnutrients thatweneed.Ahighconcentration of good bacteria allows for maximum absorption and fasterassimilationofourfood’snutrients.Astrongconcentrationoffriendlybacteriawillalsomaintainahealthybalancewithintheintestinesandwillnotleaveroomforunfriendlybacteriatogrow.

Culturing

Culturingis theprocessofencouragingtheproductionofbeneficialbacteria infood.Bacteria,suchasacidophilusandthosefoundinfoodslikekojiandmiso,areallveryhelpful inthebody’sassimilationoffood.Friendlybacterialiveinthedigestivetractandbreakdownfoodsothatitcanfeedourbodies.Therearealsoharmfulculturesthatcangetinsidethebodyandthebestwaytogetridofthemis tohaveanabundanceofgoodbacteria.Foodssuchassproutedbeans,nuts,andseedsallcultureverywellwhen introduced tobacteriaandkept inawarmplace.Manyculturedproductscanbemadeeasily,suchaskimchee,seedcheeze,rejuvelac,andtofu.Fermented foods are living foods. A living food is one with live bacteria

flourishing in it and that contains organisms that can live in the body of ananimalinasymbioticrelationship.Itispossibletocookafoodandthencultureit, but raw foodists believe in sprouting foods to ferment them. It is good tocheckwithlocalstorestodeterminehowthefoodsyoupurchasewereshippedandstored,becauseculturedfoodsaren’tviableoncetheyarefrozenorheated.Somefoodscultureinhoursandothersindays.Somefoods,suchasmisoandshoyu,canbeculturedforyears.

WhatAreCulturedFoods?

Culturedfoodsarethosethathavebeenpredigestedbyahelpfulbacteriasuchasacidophilus, bifidus, or koji. These live cultures reside on the villi, small

fingerlike projections that extend from the intestinal walls. The greater thesurfaceareaofthevilli,themoreroomthereisforhealthyculturestolivethere.The helpful bacteria that reside in our bodies originally got there through ourmother’s milk (if we were breast-fed). Cultured foods are live foods. Someculturedfoodsmayhavelivedonacookedproduct.Thesefoods,suchasmiso,containnoneoftheoriginalcookedfood,onlytheliverawculture(unlesstheyarepasteurized, inwhichcasethecultureiscooked).Manyculturedfoodsliveonrawfoodandareconsideredbothrawandlive.Thesearetheidealculturedfoods.Somegreat-tastingculturesareevengrownonsprouts.

WhatDoCulturedFoodsDoforUs?

Cultured foods both protect us from foreign bacteria and energize us throughproperassimilation.Thesehelpfulbacteria,suchasacidophilus,allowforhighrates of assimilation of nutrients from our food. Cultures such as acidophilusalsoactasaprotectivebarrieragainstharmfulculturesthatmayseektoinvadethebody.Newcultures,bothhelpfulandharmful,enterintooursystemthroughthe foodsweeat.Whenwecreateahealthyenvironment forpositivecultures,they grow and proliferate. The same is true for unhealthy cultures when wecreateanunhealthyenvironmentinourcolon.Healthyculturesprotectusfromdiseasebystandingguardintheintestinesandusheringharmfulculturesontheirway. Often, cleansing practices such as colonics or enemas can wash awayhealth-givingbacteriaalongwiththefecalmucoidmatterimpactedonthecolon.It is important to continually reintroducehealthybacteria into the systembothorally and rectallywhen following a colon therapy program. Fasting can alsodepletetheactivecultureslivinginoursystem,soitisimportanttoreintroduceculturesintothesystemafterlongwaterordryfasts.

HowtoCultureFood

Cultured foods can be created by using a starter or by creating the idealenvironmentforhealthyculturestobegintogrow.Becauseculturesarepresentintheairaroundus,thereisoftennoneedforastarter.However,usingastarterisagreatmethodtoensureyouobtaintheflavoryou’relookingfor.Astarterissimply a food that is already cultured. Unpasteurized kimchee or miso, for

example, can be your starter formaking your own batch. Following are someexamplesofhowtomakeculturedfoods.

STARTERMETHOD(EXAMPLE:KIMCHEE)

Grind or chop 1 to 3 heads of cabbage. Add ¼ cup caraway seeds. Add 3crushed cloves of garlic. Add the juice of 5 lemons. Add 1 tablespoon of apreviousbatchofkimcheeor1teaspoonliveacidophilusculture.PlaceinaHarschcrockoringlassbowlsfor5to30days(somekimcheeis

agedformonths),atroomtemperature.Ifusingglassbowls,placethevegetablestobecultured inonebowlandputa secondbowl inside it toweighdown theculturingmix(astoneorjarofwatercanbeusedasaweight),thencoverwithascreenorclothtokeepawayanypests.(AHarschcrockcanbepurchasedthroughLovingFoodsoryourlocalAsian

distributor.It isanearthencrockthathasaV-ringsealonthetop.ThismeansthatthemouthofthecrockisflutedandwatersitsintheringedVshapeandthelid sits in the groove of theV, thereby sealing the crock and its contents.Airgoesoutbutnotin.)

THEAIRBORNEJARMETHOD(EXAMPLE:REJUVELAC)

Soak1cupofquinoainahalf-gallonjarfor8hours.Drainandrinsetheseedstwicedaily.After24hours,grindtheseedswith6cupsoffreshwaterandplaceinahalf-gallonjar.Letitsitfor12hours.Drainofftherejuvelacandcompostthe seedpulp.Refrigerate andenjoy. (If it smells toopungent,however,don’teatit.Itshouldsmelllemony.)

WheretoObtainCultures

Cultures can be obtained through a variety of sources. Purchase a previouslymade cultured food product from your local retail store or contact a healthproductdistributor.Theseculturedproductscontainthemotherorstarterandcanbe used to create your own cultured foods at home. Some common culturedproductsavailableare:

•KimcheefromRejuvenativeFoods

•SauerkrautfromFermentations•LiveAppleCiderVinegarfromBraggs•SauerkrautfromCultured•Kombuchaculture(getthemfromfriends)

Cultures can also be purchased in their whole form (not on a substance).Theseareusuallysolddryasapowderorasaliquid.Trytogetculturesthataregrowingonsomething,becausetheyareusuallyheartierandarespecifictowhatyouwant tomake.When buying a starter,make certain that it is refrigerated.Cultured foods are very temperature sensitive and will no longer be viable ifexposed to extremeheat or cold.Here is a good source of live cultures:GoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).

DehydratedFoods

Dehydratedfoods,suchasdriedfruits,Essenebread,anddriedherbs,areveryconcentrated. By removing the water and decreasing the mass of the food,dehydration intensifies foodsandallows for the intakeofagreaterquantityofnutrients. Dehydrated foods are considered alive only if they are dried at orbelow108°F (thepointatwhichenzymesdieandothervitaminsandmineralsbreakdown).Most dried foods retain their nutrients longer than freshbecausetheyareunaffectedbythebreakdowncausedbywatertrappedwithinthecells.Manydriedfoodscanalsoberehydrated.

TheValueofDehydratedFoods

Dehydrated foods are concentrated nutrition.A fresh apple thatmight take ustwentybitestoeatwilltakeonlythreetosevenbitestoeatwhenitisdried.Mostnutsandseedsaresolddriedbecauseitmakestheoilsinthemmorestable.Seavegetables, fruits, and vegetables are dried for storage. Oils are considered adriedfoodbecausetheycomefromadriedseedornut.Spirulinaisalsoadriedfood.Infact,manySouthAmericantribeswouldsundryspirulinaintopattiesinordertocarrythenutrient-richdriedfoodwiththemontheirlongjourneyacross

theAndes.Dehydratedfoodsgiveusawiderangeofconcentratedmineralsandvitamins

and a concentrated amount of protein. These foods also slow down themetabolisminordertomaximizeassimilation.Thebodywillrehydratethefoodand take its time digesting it.Dehydrated foods can be very grounding.Oftenpeople transitioning to a raw diet find that they constantly want food.Dehydratedfoodswilleasilyfillthisneedbyslowingthedigestionandallowingformaximumabsorptionof both the dehydrated food andother foods that arealsointhebody.Dehydratedfoodscanbeespeciallyhelpfultopeoplewhoaretransitioningtorawfoodwhoareusedtoeatingalotofstarchycookedfood.

DehydratedFoodsforTravel

Dehydrated foods have always been the choice for travelers. In ancient times,people would dry part of their harvest for winter or for a long migration towarmerclimates.Even today,peoplegoing toworkor schoolwill bringdriedfruitsornutsbecausetheyarelightweightandstable.Dehydratedfoodscanbekeptforconsiderablylongerthanthoseinfreshform.Dehydratedfoodsaregreatfor hiking because of the concentrated nutrition and energy. Dried foods areoftendehydrating to thebody,however,sobecertain todrink lotsof fluidsoreatfreshfoodstorehydrateyourself.

MethodsofDehydrating

Dehydration is the process of removing water from food to create denselytexturedlivefoods.Eachfoodhasadifferentwatercontent,sodryingtimesvaryfromfood to food. Inancient times, foodwasput in thesun todry.Todaywehave more advanced technology at our disposal. Building a solar or homedehydratorisagreatprojectandasimplewaytodryfood.Buyingacommercialor homedehydration systemunit is often the easiest andmost reliablewayofdryingfood.Enzymesdiearound116°F,sotobesafe,wedehydrateataround108°F.Fordryingbreads,Iadvocatetheuseofadehydratorthathasbothafanandatemperaturecontrol(suchasExcalibur).Ifadehydratorisunavailable,anovensetonthelowesttemperaturewiththedoorslightlyajarwillwork.Themostancient(andfree)waytodehydratefoodistoplaceitinthinlayers

onaceramicorglasstrayinthesun.Flippingitoverfrequentlycanhelpitdryfaster. Another sun-drying method is to hang a hammock made of mesh orscreenoutsideandputthefoodtobedriedonit.Ifyouaredehydratingoutdoorsin the sun, the temperature is always fine, althoughwarmer temperatureswillmakedehydrationoccurmorequickly.Whenmakingsun-bakedfoods,itisnicetocreateascreenedareatodoit insothatnobugsoranimalsget tothefood.Formoreondryingmethodsandsuggestedtimes,seebelow.

KissedbytheSun

Thesunisthegreatprovideroflife.Itisapowerfulhealerandgiverofwarmth.Mostfoodenjoysitsdaysbaskinginthesun,whereitgrowssweetandripeandrich in nutrients. The sun blesses us with both light and warmth, two verypowerful forms of energy. Drying foods helps concentrate even more of thispowerfulmanna.Bydryingfoods,weget toconcentrateextrasunlight intoanalreadysun-ladenfood,therebyenhancingthefoodwithmoreenergy.

DRYINGMETHODS,TIME,ANDTEMPERATURE

Food:Apple,SlicedDryingTime:13hoursTemperature:108°F

Food:Apple,GroundDryingTime:10hoursTemperature:108°F

Food:Banana,WholeDryingTime:28hoursTemperature:108°F

Food:Banana,SlicedDryingTime:18hours

Temperature:108°F

Food:Banana,GroundDryingTime:14hoursTemperature:108°F

Food:Carrot,GroundDryingTime:8hoursTemperature:108°F

Food:Coconut,SlicedDryingTime:18hoursTemperature:108°F

Food:Coconut,GroundDryingTime:21hoursTemperature:108°F

Food:Corn,WholeDryingTime:18hoursTemperature:108°F

Food:Corn,GroundDryingTime:15hoursTemperature:108°F

Food:Corn,GroundsproutsDryingTime:15hoursTemperature:108°F

Food:Flowers,Whole

DryingTime:3to5hoursTemperature:98°F

Food:Garlic,WholeDryingTime:12hoursTemperature:108°F

Food:Garlic,GroundDryingTime:8hoursTemperature:108°F

Food:Herbs,WholeDryingTime:5to7hoursTemperature:100°F

Food:Kiwi,SlicedDryingTime:16hoursTemperature:108°F

Food:Mango,SlicedDryingTime:21hoursTemperature:108°F

Food:Melon,GroundDryingTime:21hoursTemperature:108°F

Food:Oatsprouts,WholeDryingTime:15hoursTemperature:108°F

Food:Oatsprouts,GroundDryingTime:24hoursTemperature:108°F

Food:Onion,SlicedDryingTime:13hoursTemperature:108°F

Food:Onion,GroundDryingTime:10hoursTemperature:108°F

Food:Papaya,SlicedDryingTime:20hoursTemperature:108°F

Food:Papaya,GroundDryingTime:16hoursTemperature:108°F

Food:Peach,SlicedDryingTime:24hoursTemperature:108°F

Food:Peach,GroundDryingTime:18hoursTemperature:108°F

Food:Pear,SlicedDryingTime:15hoursTemperature:108°F

Food:Pear,GroundDryingTime:13hoursTemperature:108°F

Food:Persimmon,WholeDryingTime:48hoursTemperature:108°F

Food:Persimmon,SlicedDryingTime:18hoursTemperature:108°F

Food:Persimmon,GroundDryingTime:15hoursTemperature:108°F

Food:Potato,SlicedDryingTime:21hoursTemperature:108°F

Food:Sapodilla,SlicedDryingTime:12hoursTemperature:108°F

Food:Seaveggies,WholeDryingTime:15hoursTemperature:100°F

Food:Sprouts,WholeDryingTime:13hoursTemperature:100°F

Food:Sprouts,GroundDryingTime:20hoursTemperature:100°F

Food:Starfruit,SlicedDryingTime:13hoursTemperature:108°F

Food:Sunchoke,SlicedDryingTime:16hoursTemperature:108°F

Food:Tomato,SlicedDryingTime:18hoursTemperature:108°F

RawFoods

Findingpurefoodhasbecomeachallengeinthemodernworld.Foodsthatarelabeled“organic”canstillbemass-produced,possiblyusing“natural”pesticidesthatarestilltoxic.(Purelynaturalpesticidessuchasbayleavesormarigoldsarenotharmful,butinmybook,biodynamicfarming—usinglivingplantstodeterbugs—isstilltheonlywaytogo.)Evenworse,companiesmayclaimtheirfoodisorganicwhenit’snotjusttogetmoremoney.Ontheflipside,therearealsopure,trulynaturalfoodsthataresoldwithoutthelabelsandhighpricetagsthatareusuallyassociatedwithorganicfoods;it’sjustthatthefarmerswhogrowandsellthemcan’taffordcertificationasorganicfarmers.Tobeabsolutelysureyourproduceispure,growityourselforforageitinthe

wild. Planting trees, growing a garden, and especially growing sprouts are allexcellentwaystoobtainfood.Foragedfoodsareidealsincenaturegrewthemonitsown.Participatinginlocalherbwalksandinterviewingdocentscanprovideasolideducationaboutthehabitatsandseasonalavailabilityoflocalfoods.Farmers’marketsareusually thenextbest sourceof freshproduce.They’re

alsoagreatplace to learnabout localproduce that’s available for foraging. Infact,manyfarmers’marketshaveasideselectionoffoodsthatgrowwildinthearea; lookhere for informationand inspiration.Farmersalsoselldirectly fromtheir farms, so check online for local resources and stop at local farm stands.Whatthefarmersdon’tsellthemselveswillgototheshelfofalocalstoreorco-op; ask around and final local markets that buy produce directly from localfarms.Forexoticandhard-to-finditems,checkAsianorLatinAmericanmarkets,as

theyusuallycarryawiderangeoftropicalproduceandspecialitems.Therearealso some companies that mail order exotic foods and fresh product directlyfromfarms,sonomatterwhereyoulive,youshouldbeabletofindanicearrayofproduce.

Herbsare thegreensand flowersof annuallybloomingplants commonlyusedforseasoningandmedicine.Theyareusedbothfreshanddried.BASIL:Asweet,broad-leafedaromaticherbthatgrowsrapidly.Somevarietiesarepurple,French,Thai,andlemonbasil.BasiliscommonlyusedinItalianandThaicooking.CILANTRO:Aflat-leafedherbwidelyusedinLatinAmericanandSoutheastAsiancooking.SometimescalledMexicanparsley,freshcoriander,orChineseparsley.Thisplant’sseedsareknownascoriander.DILL:Asoft,wispy,refreshingherb.FENNEL:Awispyherbsimilarinappearancetodill,withaslightlysweetlicoricetasteandsmell.LAMB’SQUARTER:AnherbcommonlyfoundthroughoutthenortheastandnorthwestareasoftheUnitedStates.LEMONGRASS:Along,hearty,sharp-edgedgreengrasswithalemonlikescent.LOVAGE:Asweet,beautifulfloweringherbwithastrongscent.MALVA:Aslightlybitter,richlygreenherb.MARJORAM:Apungentandaromaticherb.MINT:Arefreshingandcoolherbthat’savailableinmanyvarietiesandgrowsalmostanywhere.

Applemint:Asweetmintwithaslightlyappletasteandroundleaves.Chocolatemint:Asuperblyrichmintwithtiny,darkleaves.Lemonmint:Amildmintwithadistinctlemonaroma.Peppermint:Astrong,darklycoloredmintwithsmooth,longleaves.Pineapplemint:Amild,sweet-tastingmintwithahintofpineapple.Spearmint:Alight-colored,mild,coolingmintwithpointedleaves.

OREGANO:Asomewhatsharp-flavoredherbavailableinbroad-leafedorcreepingformsandoftenusedinItalianrecipes.PARSLEY:Aclean-tasting,refreshingherb,highinvitaminC,that’savailableincurlyandflat-leaftypes.PEPPERGRASS:Athingrasswithamildlyspicypepperflavor.PURSLANE:Around-leafedherbthatisquiteniceinsalads.ROSEMARY:Apiney,mintyherbresemblingevergreenneedles.SAGE:Arobust,pungent,aromaticherbwithlong,whitish,fuzzyleaves.SHEEPSORREL:AnherbwithatangyflavorandhighinvitaminCandpotassium.SOURGRASS:Awildtypeofsorrelwithyellowflowers,alemonyflavor,andaslightbite.TARRAGON:Atart,mildherbthattastesofanise.THYME:Anearthy-flavoredherbthatcomesinmorethanfortyvarieties.WINTERCRESS:Anherbwithaslightlyspicy,slightlybittertaste,oftenfoundgrowinginmoistareas.

EdibleFlowers

There are many types of edible flowers found all over the world. They gowonderfully in salads or as garnish on any dish. Make sure you use onlyunsprayed,organicallyraisedblossomsinyourfood.Edibleflowershaveaveryshortshelflife,soitisbesttogrowthemyourselfeitherinagardenoutdoorsorinawindowbox.ARUGULA:Adelicate,palelavenderorwhiteblossomwithaslightlyspicytaste.BORAGE:Abluestar-shapedflowerwithamild,watery,cucumberflavor.CALENDULA:Ayellow-orangeflowerthatissweetandcalmingtothenervoussystem.Itisalsoknownaspotmarigold.CHRYSANTHEMUM:Asilverywhiteflowerwithaslightlyspicytaste.DAYLILY:Ayellow-orangeflower.Thepetalsofthisplantareedible,while

theyoungbudsarenot.Daylilieshaveanutty,sweettaste.GARLIC:Awhiteorpurpleflowerfromthegarlicchivewithaspicy,garlickytaste.GERANIUM:Amild-tastingfloweravailableinmanyvarieties,suchasrose,lemon,almond,andmint.HIBISCUS:Abrightred,orange,orpinkflowerthatmakeswonderfulsuntea.HONEYSUCKLE:Adeliciouslysweet,honey-flavored,yellow-whitetinyflower.IMPATIENS:Afive-petaledpastel-coloredflowerwithamildlysweettaste.LAVENDER:Aflowerwithablue-purpleblossomthattastesalmostasstrongasitsmells.NASTURTIUM:Averyspicyfloweravailableinavarietyofcolors,fromyellowtobrightred.PANSY:Avelvety-textured,mild-flavoredfloweravailableinmanycolors.REDCLOVER:Apurple-and-white-toppedflowerthatcanbegrownfromcloverseedorfoundinfieldsintheearlysummer.ThisherbcontainshighquantitiesofvitaminC.ROSE:Asoft,sweet,aromaticflower.SCOTCHBROOM:Asweet,honey-flavored,brightyellowflower.SQUASH:Atender,huge,orangeflowerwithasweetandslightlystarchytaste.TIGERLILY:Anexquisiteorangeflowerthattasteslikesweetcrispylettuce.VIOLET:Apurple-pinkflowerwithbothsweetandspicyovertones.Theflowers,stems,andleavesofthevioletarealledibleandcontainvitaminsAandC.

SeaVegetables

Seavegetableshaveanabundanceofmineralsandtraceelements.Theyareanideal source of organic salts. They are high in calcium, iodine, potassium,magnesium,phosphorus, iron, niacin, andvitaminsA,B1,B2,B6,B12, andC.Seavegetablesareveryhelpfulincleaningtheprostateandthewholelymphatic

system. Although eating fresh sea vegetables is ideal, sea vegetables can bepurchaseddriedandthensoakedtorehydrate.Some companies boil their vegetables before drying them.Check the labels

carefully;iftheydon’tspecifythatthevegetableswereorwerenotboiled,findanotherbrandorcall thecompany’scustomerservicenumberandask.Alwaysread thepackage and look for kosher certification toverify that it contains noanimal or fish products. Purchase dried sea vegetables at Asian markets ordirectlyfromGoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).AGAR-AGAR:Aclear,gelatinousseaweedproductavailableinflakesorbars.Agar-agarisusedtogelliquidsintoamoresolidform.ARAME:Adarkbrownishgreen,broad-leafedseaplantmostcommonlyshreddedintofinestrands.Thissweet,nuttyseavegetableisabundantincalcium,phosphorus,iodine,iron,potassium,andvitaminsAandB.(GrowsaroundJapan,thePacificcoasts,andSouthAmerica.)DULSE:AleafypurpleseafrondfromcoldnorthernAtlanticwatersthatcanbeeatendriedorrehydrated.Itsflat,fan-shapedfrondshaveachewyconsistency.Dulsehasaveryhighconcentrationofiron.Itisanexcellentsourceofmagnesiumandpotassiumandisquiterichiniodine;calcium;phosphorus;vitaminsA,B2,B6,C,E;andmanytraceminerals.(Growsincoldwatersworldwide.)HIJIKI:Astringyblackseaweedthatlooksliketwine.Itisthickerandstronger-tastingthanarameandisveryhighincalcium.ItalsohasampleamountsofvitaminsA,B1,B2;phosphorus;andiron.(ItgrowsinwatersaroundsouthernJapan,Hawaii,Taiwan,andtheIndianOcean.)KOMBU(kelp):Agreenseaweedwithchewy,sweetishbladesthatisdriedandusedasacondimentorflavorenhancer.Kombuisrichinpotassium,sodium,andvitaminsAandB.Monosodiumglutamate(MSG)isderivedfromkombu.Driedkelpisavailableinstrips,flakes,andinpowderedformaswellasvinegaredandshredded,givingitabreadlikeflavor.(Foundincoldwatersworldwide,includingJapan,northernandmid-Pacificcoast,andAtlanticcoast.)NORI:Abrightlightpurplewhengrowing,thisflat-bladedseavegetabledriespurpleorblack-green.Noriismostcommonlyfoundshreddedandpressedintosheetsandusedinsushi.Noriisanexcellentsourceofcalcium,potassium,manganese,magnesium,andphosphorusandisespeciallyrichinniacinandprotein.NorialsocontainslargeamountsofvitaminsAandC.(GrowsinthecolderwatersoftheAtlanticandPacificandalongthecoastsofJapan,

California,Hawaii,thePhilippines,andEurope.)SEAPALM:Aseafrondthatisgray-greenwithverticalridges.Itisquitefirmandslightlyjellylike.(FoundonthewesternNorthAmericanrockycoastline.)WAKAME:Adarkgreenseaweedthatissweetandbecomesabeautifullightgreenwhenrehydrated.Itisquiteslipperywhenwet.WakameisanabundantsourceofcalciumandniacinandishighinvitaminsA,B1,B2,andC.(GrowsinnorthernJapan,theUnitedStates,andtheBritishIsles.)

An organism that transforms sunlight into chlorophyll, algae is known for itsblood-buildingandcleaningproperties.Algaeisabundantintracemineralsandisverydigestibleandeasilyassimilatedbecauseofitssimplicity.Manypeopleuse algae supplements for their high amino acid content, naturally availableprotein, and high levels of trace minerals. The powder and liquid forms ofsingle-celled algae are the only raw options; algae flakes contain soy lecithin,whichinitspreparationissteamedattemperaturesof140°Fandhigher.CHLORELLA:ApowderedalgaeoriginallydiscoveredbyChristopherHillsandHirashiNakamura,renownedscientistswhoseresearchprovidedalotofinformationaboutalgaetotheWest.PHYTOPLANKTON:Aseavarietyofalgaethatgrowsindeepwatersandstillproduceschlorophyllfromwater-filteredsunlight.Phytoplanktonisnolongercommerciallyavailable.SPIRULINA:Aspiral-shapedalgaeknownforitspotencyandeasydigestibility.Driedspirulinapowderisthehighestsourceofproteinknown,containingalmost70percentfullyabsorbableprotein.

Mushrooms

Not allmushrooms are fit for raw consumption.Use cautionwhen harvestinganywildmushrooms.Mushroomscanprovidea richandmeaty texture that is

satisfyingtopeopletransitioningtoavegetariandiet.CHICKEN-OF-THE-WOODS:Athick,yellow-orange,many-layeredtreefunguswithafibroustexture.Usedfresh.ENOKI(ENOKIDAKE):Atiny,slim,whitemushroomthatfrequentlygrowsinclusters.Usedfresh.HEN-OF-THE-WOODS:Alightgraytreefungusthatgrowsinbunchessimilartochicken-of-the-woods.Usedfresh.KOMBUCHA:Aflatfungusgrowninajarortankofwaterwithgreenteaandasweetener.Awell-cared-forkombuchacolonywillcontinuouslydivideandmultiply,producinganendlesssupplyofkombucha-infusedteaifdesired.Kombuchateaisknownforitshealingproperties.MOREL:Aspongy,wrinkly,brown-blackwildmushroomwithanelongatedhead.Usedfreshanddried.PORTOBELLO:Alarge,tendermushroomwithasmoothwhite-brownsurfaceandwhitestem.Usedfresh.SHIITAKE:Asmallbutter-flavoredmushroomusedinAsianrecipes.Usedfreshanddried.SILVEREAR:Asilver-whitefungusthatlookslikeaspongeorcoral.Usedfreshanddried.STRAW:Averyfleshymushroom.Usedfresh(avoidcanned).TREEEAR:Adark,roundfungus.Thesmallervarietiesareknowntobethetastiest.Usedfresh.TRUFFLES:Averyrare(andthereforeexpensive)wilddelicacy.Amustforthemushroomconnoisseur.Usedfreshanddried.WOODEAR:Asmallgold-brownfunguswithawoodyflavor.Usedfresh.

Legumes

Alsoknownasbeans,legumesgrowinpods,usuallyonvines.ADZUKIBEAN:Ared-skinneddriedbeanwithasweetflavorwhensprouted.BLACKBEAN:Adriedblackbeanwithastarchyflavorwhensprouted.

GARBANZOBEAN(chickpea):Abeige,dimpleddriedbean,verygoodforsprouting.KIDNEYBEAN:Avarietyofred-skinnedlegumesthatarekidneyshaped.Thesedriedbeanshaveablandtastewhensprouted.LENTILS:AtraditionalingredientinIndiancuisine,thelentilisasmall,flat,androundbeanthatissolddried.Lentilscomeinmanycolors,arehighinprotein,andmakeforverysweetsprouts.

Greenlentil:Whensprouted,goodinsalads.Redlentil:Usesproutedinsoupsandsauces.Yellowlentil:Goodformakingsproutloavesandpâtés.

LIMABEAN:Alargegreen-yellow,kidney-shapedbean,withasweettastewhenfresh.Availablebothfreshanddried.MUNGBEAN:Afresh,yellow-orgreen-skinnedbeanwhosesproutsareusedfrequentlyinAsiancuisine.NAVYBEAN:Awhitedriedbeanwithamildtastewhensprouted.PEA:Agreen,roundlegumewithadeliciouslysweetflavorwhenfresh.Driedvarietiesarealsoavailable.Alsomakesgreatsprouts.PEANUT:Alegumeoftenreferredtoasanut,thisfreshbeanhasarichnuttyflavor.POLEBEAN:Afresh,longpodbeanthatiscrispandsweet.SNAPPEA:Afresh,superblysweetbean.Thesecrunchylittlebrightgreenpodsaredeliciousinsalads.SNOWPEA:AtraditionalChinesepeapodthatissoldfreshandisslightlyblanderthanthesnappea.SOYBEAN:Apowerhouseofprotein,thesoybeanisextremelyversatile.Ineitherfreshordriedform,thesoybeanprovidesthebasisfortofu,soymilk,miso,tamari,andmanyotherproducts.STRINGBEAN:Afresh,long,thin,crispy,greenpodwithsmallbeansinside.WAXBEAN:Afresh,long,thin,yellowpodsimilartothestringbean.

Greens

Leafygreenplantsgrowinheadsinahugearrayofcolors,flavors,andtextures.Theyarerichinchlorophyll,silica,andfiber.ARUGULA:Apepperygreenwithaslightlyspicyflavor.BAMBOOSHOOTS:Theyoungshootsofcertaintypesofbambooareedible.BEETGREENS:Aplantwithdarkgreenleaveswitharedvein.Ittastesmildlybitter,withawoodsyflavor.BELE(treespinach):AplantfromthePhilippineswithlarge,broadleaves.Thisplant’stoughgelatinousleavesarealmost30percentsilicaandaregreatforrollingburritos.CHARD:Amemberofthebeetfamily,chardhascoarseleavesandawoodsytaste.CHICORY:Adarkgreenplant(oftenfoundinthewild)withnarrow,frillyleaves;apalegreencenter;andabitterflavor.COMFREY:Aplantwithbroadfuzzyleavesthatcanaidincellularregenerationandthehealingofwoundsandmuscleandboneinjuries.Bestforrawconsumptionwhentheleavesareyoungandtender.CURLYENDIVE:Acrisp,compactheadwithfrillylightgreentowhiteleavesandaslightlybitterflavor.DANDELION:Abittergreenwithsmallandnarrowdarkleaves.Lookfordandelionsgrowinginthewild.ESCAROLE:Lessbitter,andwithbroaderandcurlierleavesthanendive,escaroleispartofthechicoryfamily.FIDDLEHEADFERN:Oftenwild,thisyoungsproutedfernhascurlylightfrondsandadelectablynuttyasparagus-likeflavor.FRISÉE:Abitter,lightyellowtowhitesaladgreenwithcurlyleaves.GREENBUTTERLETTUCE:Acrispy,large-headedlettucewithgenerous,wideleaves.GREENLEAFLETTUCE:Aloose-headedgreenwithfrillyedgesandamildtaste.GREENOAKLETTUCE:Aloose-headedgreenwithfrilly,taperingfingerleaves.KATUK:AnAfricantreewhoseleavesaremorethan30percentproteinandtastelikenuts.

MÂCHE:Amildanddelicategreenwithsmallroundleaves.MALABARSPINACH:Apurpleandgreenvarietyofgardenspinach.MIZUNA:Ajagged-leafed,slightlyspicygreenoftenusedinAsianfoods.MUSTARD:Averypungent,spicy,tartgreenabundantinvitaminsAandB.NEWZEALANDSPINACH:Acrispyvinelikespinachthatgrowswild.PLANTAIN:Along-leavedplantthatiscommoninNorthAmerica.RADICCHIO:Atypeofredchicory,radicchiohasaloosewhiteheadandtangycrimsonleaves.REDBUTTERLETTUCE:Acrispy,large-headedlettucewitharedtinge.REDCHARD:Alarge,leafygreenwitharedveinrunningupitsmiddle.Amemberofthebeetfamily.REDHIBISCUS:Theseburgundy-coloredleaveshavealemonytaste.Redhibiscuscanoftenbefoundgrowinginthewild.REDOAKLETTUCE:Aloose-headedgreenwithfrilly,red-tinged,tapering,fingerlikeleaves.REDORACH:Ablossomingburgundy-coloredgreenwithmildflavor.SAVORY:Adistinctlypepperygreenwithaspicyflavor.SPINACH:Adeepgreenplantwhosedelicateleaveshavearich,earthyflavor.TANGO:Apungentandflavorfulgreenwitharichflavor.TATSOI:Around,crispygreenwithasweettaste.TRAVISSIO:Asweetandspicygreen.WATERCRESS:Around-leafed,fast-growinggreenwithabitteraftertaste.

Roots are starchy, nourishing plants that grow underground.Most root greensareedibleandhighlynutritious.Arootcanbecutintoafewpiecesthat,ifputintheground,will eachgrownew full roots (providedeachpiece includes someportionoftheroot’sexternalsurface).BEETS:Alarge,bulbousrootwithredandgreenleaves.

Chioggia:Ared-and-white-ringedbeetthatlookstie-dyedinside.Golden:Agoldenvarietythatmakesabeautifuldecoration.Red:Acommonvarietyofbeetquitehighiniron.

CARROT:Alongorangerootwithawispygreentop.CELERY:Alargerootwithmultiplestalksthatarehighinwaterandorganicsodiumcontentandhavesmallleafygreensonthetips.CHINESEARTICHOKE:Asmallwhiteroot.GINGER:Abeigeroot,growninriverbeds,withasweetandspicyflavor.GINSENG:Agummyrootinavarietyofcolors.Especiallyvaluedforitsenergy-boostingandyang-tonifyingcharacteristics.JICAMA:Alargelight-brownrootwithawhite,crispyinside.LOTUS:Aconicaltuberthatcontainshollowtubesinaring.PARSNIP:Abitter,whiteroot—verynicewhenshredded.POTATOES:Asmooth-skinned,eye-coveredrootthatgrowsprolifically.

Goldenrusset:Agoldenwaterypotato(verystarchyraw).Purple:Adark-skinned,purple-flesheddrypotato.Redromano:Ared-skinned,white-fleshed,verystarchypotato.

RADISHES

Daikon:Along,large,white,crispy,spicyroot.Horseradish:Averyspicywhiteroot.Red:Around,red-skinned,juicyradish.White:Aslightlyspicierversionofthered.

RUTABAGA:Apurple-and-white-skinnedcrispyrootwithawaterytaste.SALSIFY:Abrown,long,skinny,slightlyhairyroot.SWEETPOTATO:Anorange-fleshed,verysweetroot.TARO:Adensetuberthatcausesintensemouthandthroatdiscomfortwheneatenraw.TURMERIC:Apungent,bitter,orangerootusedofteninIndianfood.TURNIP:Aspicyandbitter,large,round,whiteroot.YAM:Arootverysimilartothesweetpotatointasteandappearance.YUCCA:Aplantalsoknownascassavathatistoodenseandstarchytoeatraw.

Brassica

Thesehardyplantsgrowincoolerclimates inclustersflankedby leaves.Theyarecoatedwithlayersofacidophilus,whichhelpsincreaseintestinalflora.BROCCOLI:Agreen,clustered,flowerlikeplantwithsomepurpleovertonesthatisveryhighincalcium.BRUSSELSSPROUT:Aplantthatlookslikeminiature,tightcabbagesgrowingonastalk.CABBAGES:Anacidophilus-richplantthatgrowsincoolerclimates.

Bokchoy(Chinesechard):Acabbagewiththickwhitestalksandbroad,darkgreenleaves.Choysum:Acabbagesimilartobokchoywithamoreslenderappearance.

Miniaturered:Asmallerversionofthenormalred.Napa(Chinesecabbage):Aplantwithlayersofdarkgreen,purple-veinedleaves.Red:Acabbagewithdeepmagentaleavesonacompacthead.Savoy:Acabbagewithcrinkly,palegreenleavesandaloosehead.White:Adense,firmheadwithsmoothyellow-greenleaves.

CAULIFLOWER:Awhite,flowerlikeplantwithacreamytaste.KALE:Adarkgreentopurpleplantwithoverlappingleavesandred-purpleveins.KOHLRABI:Aroundandgreenplantwithapurplestem.TURNIP:Aplantwithtartleavesandaspicyroot.

Allium

Allium are pungent bulblike plants that grow underground and produce greenshoots. They are anthelmintic, which means they help remove intestinalparasites.ASPARAGUS:Aplantwithlongbranchesthatendinflowerliketopswitharobusttaste.CHIVE:Adelicate,slender,mild-tastingplantwithanonionflavor.GARLIC:Awhite-skinnedbulbcomposedofclovesindividuallywrappedinaparchmentlikemembraneandwithaspicy,oftenstrongflavor.LEEK:Agrasslikeplantwithaslightonionflavor.

ONIONS

Kula:Anoblong,verysweetonionwithawhiteinteriorandyellowskin.Red:Aspicyonionwithpurple-redskin.Spanish:Ayellow-skinned,slightlyspicyroundonion.White:Acrispandsweetonionwithawhiteskin.

SCALLION:Along,green,grasslikeshoot.SHALLOT:Asmallbrownbulbwithatastebetweenthatofgarlicandonion.

Nightshades

Nightshadeplants,whichgrowatnight,produceafruitwithfine-lobedearsandedibleflowersofvariouscolors.ARTICHOKE:Aflowerlikegreenplantwithsharpleaves.EGGPLANT:Alargepurplefruitwithalightgreeninteriorwithseeds.OKRA:Apointed,cylindricalfruitthatcanbegreentopurple.

PEPPERS

HotAnaheim:Along,mild,thin,freshgreenchile.Cayenne:Alongandtwistingorangetored,pointed,driedchile.Chile:Asmall,round-tippedredpepper.Chipotle:Asmokedanddriedjalapeñowithasmokyflavorandspicyaftertaste.Habanero:Anextremelyhotfreshchilewhosesmallsizebeliesitsfierytaste.Jalapeño:Amedium-sizedfreshgreenchilewithanice,gentlespice.Scotchbonnet:Anorange,bell-shaped,veryhotfreshchile.Tepin:Amedium-hotredtogreendriedchile.Thai:Atinyred-purplepepperthat’ssuper-spicy.SweetGreen:Acrispy,waterybellpepper.Orange:Apepperthat,asidefromitscolor,isverysimilartothered.Purple:Abland,almostbitter,purple-skinnedbellpepper.Red:Averysweetandcrunchybellpepper.Yellow:Averysweetandquitejuicybellpepper.

TOMATOES

Beefsteak:Alarge,watery,lightredtopinktomato.Cherry:Atiny,round,verysweetandjuicytomato.Pear:Asmallpear-shapedtomatothatgrowsinavarietyofcolors.Plum:Amedium-sizedredtomato,greatforslicing.

Cucurbits(VineSquashandMelons)

Cucurbitsarefruitsthatgrowonvinesandcontainmanyseeds.Allflowersfromcucurbitsareedible.ACORNSQUASH:Alargegreenandbrownsquashresemblinganacorn.

MELONS

Cantaloupe:Thiscommonmelonhasfairlydenseorangetopinkfleshwithbeigeskinthatisscalyorbumpy.Crenshaw:Ascaly-skinned,golden-fleshedmelonthatistheultimateinjuiciness.French:Agoldenorange-fleshedmelonwithsmoothbeigeskinthatisverysweet.Honeydew:Asmooth,firm,green-yellow-skinnedmelonwithpalegreenfleshthatisultrasweet.Muskmelon:Amelonwithscaly,nettedskinandextremelysweetyellow-orangetoyellow-greenflesh.Sharlyn:Amelonwithskinlikeacantaloupe,thisultrasweetmelonhasgolden-orangeflesh.Sugarbaby:Adelectable,smaller,ultrasweet,seedlessversionofwatermelon.Watermelon:Alargemelonwithsmoothskinthatisgreenordarkyellow,eithermottledorstriped.Thecrispflesh,frompinktored,iscomposedof96percentwater.Agreatkidneycleaner.Yellowbaby:Astrainofwatermelonthathasacreamyyellowflesh.

PUMPKIN:Alarge,rounded,orangesquashwithmanyseeds.YELLOWSQUASH:Asweetandcrunchyyellow-skinnedsummersquashwithamildtaste.ZUCCHINI:Alonggreensummersquashwithanearthyflavor.

Aseedisdefinedbythefact that itshullcanberemoved,andthat itproducestwoleavesuponsprouting.Seedsarethepotentialenergysourceofplants-to-beand as such have highly increased nutritional value. Seeds can be used in a

variety of forms. Store-bought seeds are a dried food and are concentrated. Ifseeds are soaked, their enzyme inhibitors release and they become moredigestible.Thiscanalsobeaccomplishedbygrindingaseedintopowderorbychewing verywell. Sprouting seeds is a greatway to getmore bang for yourbuck: it increases the seeds’ nutritional value as well as their size, therebyprovidingmorefoodmass.ALFALFA:Aseedthatsproutsquicklyandprovidesmanyvaluablenutrients.BUCKWHEAT:Ablack-hulledgrainthatproducessweetgreens.Buckwheatisthehighestinproteinofanyseed.CELERY:Aseedthathelpsinhibitmoldsandisusefultoaddtootherseedsforsprouting.CHIA:Aseedthatproducesagelatinouscoatingbeforesproutingandispackedwithenergy.CLOVER:Aseedthatprovidesachlorophyll-richsprout.CORIANDER:Aseedwithamildlyspicyflavor.CUMIN:Arobust-tastingseedthatisquiteearthy.FENNEL:Aseedwithadistinctivelicoriceflavor.FENUGREEK:Thisseedproducesarichandtastysproutthatisgreatinsalads.FLAX:Aseedthatcreatesagelatinouscoatingwhensoaked.Providesagoodbalanceofomegaoilsandessentialfattyacidsandworkswellasaneggsubstitute.GARLIC:Averyspicyseedwithareddishhuewhensprouted.HEMP:Arich,tangyseed,highinessentialfattyacids.MUSTARD:Aversatileseedthatmakesgreatsproutsandisuseddryasaspice.ONION:Asweetandspicyseed,greatforsprouting.POPPY:Aroundblueseedwithadelightfullycrunchytexture.PUMPKIN:Averyrobustandsweetseedthatprovidesagoodbalanceofomegaoilsandessentialfattyacids.RADISH:Aspicyandbitterseed,goodforsprouting.SESAME:Averysweet,tinywhiteseed.SUNFLOWER:Apointedgrayseed,greatformakingEssenebreadandpâtés.WILDRICE:Blacklong-grainwildriceistheonlyricethatisaseedandnota

grain.Thisseedalsosproutswithoutanyoxygen.

Grains

Grainsarethekernelofaplantthatproducesonlyoneshoot,agrass.Grainsarepermanently affixed to their hull and usually contain gluten. These closerelatives of seeds are abundant in carbohydrates and most digestible whensprouted.AMARANTH:NativetotheAmericasandthesecond-smallestgrain,amaranthplantsgrowsoftredandwhiteflowers.Theseedssprouteasily.CORN:Astarchy,sweet,juicygrainthatgrowsinanumberofcolors.Wonderfulbothrawandsprouted.MILLET:Asmallyellowgrainwithstarchytastewhensprouted.OAT:Averysweetgraintosprout.Lotsoffiber.QUINOA:AgrainworshippedbytheAztecs,quinoaisthethirdsmallestgrainandcreatesaspicysprout.RICE:ThestaplegrainofChina.Mostricesareediblewhensprouted,thoughnotverytasty.Experimentwiththelengthofsprouttimeforvariedflavors.

Basmati:Atranslucentlonggrain.Brownlonggrain:Along,round,browngrain.Brownshortgrain:Ashort,stubbybrowngrain.Jasmine:Asweetwhitericewithadelicatefragrance.Spanish:Alongyellowrice.Sushi:Aroundwhitegrainusedinthemakingofsushi.Sweet:Awhite,stubbygrain.

RYE:AbrownseedgoodformakingEssenebread.TEFF:Averysmallgrain,sweetandgray.Highinprotein.WHEAT:Agrassrichinchlorophyll.ThestaplegrainofAmerica,itproducesatastysprout.

Hardwinter:Agoodvarietyforgrowingwheatgrass.

Softwinter:AwheatthatisverygoodformakingEssenebread.Summer:Asweeterwheatvariety.Goodformakingbreadsandsalads.

Nuts are the inner center of a fruit that is contained by a shell.Nuts are verysweetwhenharvestedandgetmuchmoreoilywhendried.ALMOND:Awhiteoblongnut,pointedononeend,thatcomesinabeigeshell.BRAZIL:Acreamy,oilynutthatisoftenaninchinlength.CASHEW:Awhite,verysweet,crescent-shapednutthatispoisonousunlessdriedinthesun.CHESTNUT:Abrown-skinned,large,round,crunchynutthatissometimesbitter.HAZELNUT:Adarkbrown–skinned,small,roundnutwitharichflavor.MACADAMIA:Asweetwhitenutwithadelightfulcrunchandaveryhardshell.MALABARCHESTNUT:Alightbrown–skinned,sweetnutthatiscrispywhensprouted.PECAN:Anoblong-shellednutwithawavyinterior.Thisnutisverysweet.PINE:Atinygoldenteardrop-shapedseedfromapinecone.Ittastesquiterich.WALNUT:Around-shelledandwarp-shapednut.

Fruits

Fruit is a beautiful, colorful, delicious membrane made of cells filled withorganicwater and nutrients. Fruit is love since it is designed to feed the seedinside it or to feed a creature and,with that creature’s cooperation, spread theseeds,makingmorefruit treesandmorefruit.Fruitscomeinahugevarietyof

flavorsandcolors.ANNONAORMOYAFAMILY:Annonaceousfruitshavescalyskins,blackseeds,andcreamyflesh.

Atemoya:Ahybridbetweenthesweetsopandcherimoya.Bullock’sheart:Apurple-skinnedfruitconsistingofanexteriorwithroundedscalesandaninteriorfleshthatissweetandcreamy.Cherimoya:Asweetandjuicyversionofthesweetsop,withfarfewerseeds.Rolliniadeliciosa:Aspikyblackandgoldfruitwiththesweetflavoroflemonpudding.Soursop:Aspikygreenfruitalsoknownastheguanabana,withasweet-and-sourwhitefleshandmanypoisonousseedsthatmustberemovedbeforeconsumption.Sweetsop:Agreen,round,scalyfruitalsoknownasthesugarapple,withaseed-filledinteriorandasweetandcreamytaste.

APPLES

Discovery:Aredapplethatfruitslateintheseason.Gala:Amedium-sized,crisp,juicyapple,withaskinthatismostlyredwithsomeyellow.GoldenDelicious:Agolden,sun-filledapplewithasweettaste.GrannySmith:Ahardgreenapplewithasweet-tarttaste.Jonagold:Agoldenapplewithamildflavor.McIntosh:Asmallredandwhiteapplethatisgoodwhensoft.Pippin:Acrispyandcrunchyapplewithredskin.RedDelicious:Alargeredapplewithasweetflavorandahardcrunch.Spartan:Amedium-sizedredandgreenapplewithamildlysourtaste.StarkingDelicious:Asmallredandgoldapple.

ASIANPEAR:Asweetbeige-skinnedfruitthathasatasteandtexturesimilartoapearbutlookslikeanapple.

AVOCADOS

Alligatorpear:Awatery,light-colored,small,slenderavocado.Bacon:Arichbacon-flavoredavocadowithsmoothdarkgreenskin.Cocktailavocado:Asweetavocadothatisthesmallestofitskind.Common:Around,hard-skinnedavocadowithacreamyinterior.Ettinger:Agreen,somewhatrough-skinnedavocadowithacreamyinterior.Fuerte:Awateryavocadowithsmoothskinthat’ssometimespurple.Haas:Adark,rough-skinnedavocadowithabutterytaste.Oneofthemostpopularvarieties.Nabal:Alargepurpleavocadowhoseflavorvariesfromtreetotree.Reed:Around,green-skinned,sweetandcreamyavocado.Sharwil:Agreen-skinned,dry,butteryavocado.

BANANAS

Apple:Asmallstarchybananawithareddishinterior.Bluefield:Thisisthelargest,fattest,andsweetestofitskind.Chinese:Alargeandverysweetbanana.SlightlythinnerthantheBluefieldvariety.Cubanred:Aredsemistarchy,semisweetbanana.Dessert:Amedium-sizedsweetandcreamybanana.Icecream:Alargetriangularbananawithwhitefleshreminiscentofvanillaicecream.Ladyfinger:Atinyandsupersweetbanana.Plantain:Adryandstarchybanana.

BERRIES

Blackraspberry:Amedium-sizedberryformedofmanyblackbeads.Blackberry:Ablackseed-filledberrywithaverystrong,slightlysourtaste.Blueberry:Asmallbluebushberrywithasweettaste.Averyhighsourceofpectin.Boysenberry:Asweetpurpleberry.Cranberry:Averytangyandsourredberry.Currant

Black:Averysweetberryofteneatendried.Red:AslightlymoretartredvarietyWhite:Awhitish-yellowvariety.

Dewberry:Asweet,tinycousinoftheraspberry.Gooseberry:Agreenbushberryrelatedtotheblueberry.Mulberry:Ablackberrythathasasweet-and-sourflavorandgrowsontrees.Physalisfruits

Chineselantern:Atiny,yellow,sweet,tomatolikefruitcoatedwithapaperyskin.Tomatillo:Agreen,tart,tomatolikefruit,alsocoveredwithapaperyhusk.

Raspberry:Ared,verysweet,oblongfruitfromabushthatgrowsincoldclimates.Strawberry:Apointedredberrythathasadistincttasteandgrowsonlowshrubs.

Alpine:Awhitevarietythat’snotassweetasthetraditionalstrawberry.Hotboy:Averycrimsonberrywithatartbite.Redgauntlet:Alargeredvarietywithahighsugarcontent.Scarlet:Adarkred,verysweet,medium-sizedberry.

White:Atinywhitetoyellowberry.Wild:Aminiatureberrywithlittleflavorthatgrowsinsmallclustersintheshade.

Tayberry:Averysweetandmildberryalsoknownasthethimbleberry.

BREADFRUIT:Around,scalyfruitthattasteslikebreadpuddingwheneatenveryripe.CACAO:Foodofthegods.Cacaopods,rangingincolorfromyellowtopurpleandresemblingapapayainshape,containbothasweetwhitepulpandanumberofsmallseeds.Theseeds,whendriedandroasted,arethesourceofchocolate.CAROB:Carobpodsarenature’scandybars:theytastelikechocolate-coveredcaramel.Theseedsareashardasrocks,soremovethembeforeeatingornavigatearoundthemcarefully.

CHERRIES

Barbados:Asmallblackcherrywithalargeseed.Bing:Averytangycherry.Dukes:Alargeblackcherrywitharichtaste.EarlyRivers:Aredcherrythatisquitesweet.Surinam:Asmall,lightred,sourcherryshapedlikeasmallpumpkin.

CITRUS,SOURCalamondin:Atiny,verysourorange.Citron:Amedium-sizedyellowfruitwithlemonyflavor.Kumquat:Asmallorangefruitwithasweetandsourflavor.Lemon:Asourfruitwithgoldenjuiceandskin.

Uglifruit:Arough-skinnedversionofthelemon.Meyerlemon:Asweeterandjuicierlemon.Limes

Green:Agreen-skinnedfruitwithsourflavorandsweetundertones.Kaffir:Asmallpear-shapedlime,whoseleaves,whichareuniquelyshapedliketwoleavesjoinedendtoend,areoftenusedinAsiancuisine.Tiny:Asmall,round,yellowtogreenlime.Yellow:Ayellow-orangevariety.

Orangequat:Asourorangewithmildflavor.CITRUS,SWEET

GrapefruitsPinkgrapefruit:Aslightlymoresourversionofthered.Pomelo:Averylargeandthick-skinnedgrapefruit.Rubyred:Ared-fleshed,verysweetvarietyofgrapefruit.

Oranges

Blood:Ared-and-orange-skinned,verysweetfruit.Clementine:Atangyandjuicyorange.Mandarin:Atangyandtartorange.Mineola:Averyjuicysweetorange.Navel:Averyroundandmildorange.Satsuma:AsmallAsianvarietywithatangyaftertaste.Seville:Asweetgolden-fleshedvariety.Sour:Asourversionofthenavelorange.Tangelo:Acrossbetweenatangerineandanorange.Tangerine:Averydarkorangeincolor,withsoft,sweetfruit.Resemblesasquishedorange.Uniquefruit:Arough-skinnedsourfruit.Valencia:Averycommonvarietythatiseasytocultivate.

COCONUT:Ahard-shelledfruitofapalmtreethatcontainsbothwaterthatishighinelectrolytesandawhitegelatinousmeatthatisveryrichandpackedwithprotein.Coconuts are the fruit of a palm tree that has been around since prehistoric

times. This prolific plant has made it to the shore of every continent exceptAntarctica and is available inmore than 100 varieties. Coconuts can float forthreemonthsintheocean,landonasandybeach,andstillsproutupatreethatwillbearuptotenthousandcoconutsinitslifetime.Coconutscanbeusedatalmostanystageofripeness.Babyorbittercoconuts

areusedfortheirwater,astheyhavenotyetdevelopedanymeat.Thewaterinthese young nuts is slightly bitter and is consideredmedicinal inmany islandnations around theworld aswell as throughoutAsia.As theydevelop slightlysweeterwaterandasmallamountofclearjellyontheinsideoftheirshell,babycoconuts are then called jelly nuts or spooners. Next, they become young orgreencoconuts,themostpopularvarietyforuseinfoodandfordrinking.Theseyoung nuts have very sweetwater and a coating of rich, creamy, softmeat acentimeterormorethickontheirinsideshell.Maturecoconutsarethekindmostpeopleareusedtoseeinginsupermarkets.

Thesebrownnutshavehadmostof thehuskremoveddownto theshell layer.Thesenutsareoldand thewatereither isbadorhas fermentedand tastes likecoconutchampagne.Maturecoconutsareusedforoilandcreammadefromthehardmeat.Ifamaturenutfallstothegroundandhasachancetogerminate,itbecomes a coconut sprout—once considered the most powerful food in the

HawaiianIslands.Sproutedcoconutscontainaspongelikeheart that tastes likecottoncandy. Itsmeat,knownas copra, isvery thinandcrispyandhasa thinlayerofnaturalcoconutoil.Theoilcanbeobtained(fornutritional,medicinal,or cosmetic purposes) just by rubbing a finger on the inside of the copra.Coconuts are essential to the raw fooddiet, so it is important toknowhow tofindthemat thedesiredripenessandthen,ofcourse,howtoopenthem.Sincetherearesomanyvarietiesofcoconuts,itcanbechallengingtotellwhatstageof ripeness a coconut is at. Look for the three nubs at the base of the nut; ifthey’reclosetogether,thecoconutismostlikelyyoung(asthenutages,thenubsspreadfartherapart).Highmoisturecontentinthecoconut’shuskcanalsohelpdeterminehowyounganutis;thehigherthemoisturecontent,theyoungerthecoconut, since the husk dries out as it ages. Thoughmost young nuts have agreen stage, don’t be thrown off by color: some nuts are always red, brown,gold,orgreen.To open a coconut, using amachete or heavy knife, shave one side of the

coconut’souter layer at a45-degree angleuntil aholeprovidingaccess to thecoconutwater iscreated.Reserveordrink thewater, thenchop thecoconut inhalflengthwisewiththegrain.Someindustriouspeoplealsoopencoconutswithpower drills.AtChinese andMexicanmarkets, youmay find young coconutssoldwiththeirhusksremoved;typically,thesenutsdon’tkeepaslongortasteasfresh,buttheyaremucheasiertoopen.Themeatofmaturenutscanbescoopedoutbyusing thebackedgeofabutterknife,carefullyavoiding thehardshell,which isn’t fun to eat. To remove the meat from a young coconut, all that’sneededisaspoonsincethemeatisthinnerandsofter.COFFEE:Asmallredbeanofatropicaltree.DATES:Thefruitofapalmtreethat,whenfruiting,producesuptothreehundredpoundsatatime.Datesareusedastheprimarysweetenerinarawfooddiet.Datesrangeincolorfromgreentogoldenbrowntoblack,dependingontheirripenessandvariety.MyfavoritevarietiesareBahari,fortheirwonderfulflavor,andMedjool,fortheirlargesizeandnicetexture.Nomatterthevariety,choosesoftdates,asthey’remorelikelytobefreshandhaveabetterflavor.

Bahari:Averysweet,soft,almosthoneylikedate.Bread:Averydry,chewydate.DegletNoor:Alargeandcreamyvariety.Halawi:Abrown,soft,sweetdate.Honey:Asticky,golden,honey-flavoreddate.

Medjool:Averysweetdatethatisoneofthelargest.Zahidi:Asmall,darkdatethathasahintofmapleflavor.

DURIAN:Ayellowfruitthatsmellslikesulfurbuttasteslikevanillaicecream.FIG:Averysweet,small,plump,pear-shapedfruitfilledwithmanyseedsandsmallfibers.Thisfruitisdeliciousfreshandalsocanbedried.Driedfigsareevensweeter,andoftenthefigsugarswillcrystallizeontheoutside.

GUAVAS

Commonguava:Ahardyellow-skinnedfruitwithpinkishfleshandmanyseeds.Pineappleguava:Alsoknownasthefeijoa,aguavathattasteslikepineapple.Quince:Apear-shapedfruitalsoknownastheguavapear.Strawberryguava:Atinyredguavafilledwithatartwhitemembrane.

JABOTICABA:Asmallblack-skinnedfruitthatisverysweetandgrowsdirectlyfromthetrunkofatree.JACKFRUIT:Alarge,spikyfruitweighinguptoseventypoundsthathasanediblemembranesurroundingaseedthattasteslikeJuicyFruitgum.KIWI:Asmall,brown,hairyfruitwithdistinctivebrightgreenandblackinsideandatastethatisacrossbetweenstrawberryandbanana.Peelbeforeeating.LONGAN:Afruitalsoknownasthedragon’seye,withhardbrownskinandawhitemembrane-coveredseedthatisquitejuicy.LYCHEE:Ared,rough-skinnedfruitsimilartothelonganalthoughsweeter.MABOLO:Afruitknownasthevelvetapple,withavelvetyskinandaflavorlikeapplesandbananas.MANGOS:Asweetandjuicyfruitthatisgrowninhundredsofvarietiesaroundtheworldandrangesgreatlyinshape,color,andflavor.

Alphonso:Ajuicy,orangemangowithahoneyliketaste.Haden:Asticky,sweet,veryorangemangowithmulticoloredflesh.Julie:Asmall,sweetmangowithmildflavor.Kent:Acold-climatemangowithcreamyflavor.

MANGOSTEEN:Knownasthe“queenofthefruits,”ithasapurpleskinandanumberofwhite,gelatinous,moon-shapedseedsinside.MIRACLEFRUIT:Atinyredfruitthat,wheneatenbeforesourfoods,makesthemtastesweetforaboutthirtyminutes.MONSTERA:Thelarge,tubularfruitoftheMonsteradeliciosaplant,with

manygreenscales.Itcanonlybeeatenalittleatatimetoavoidstingingfromtheacidsinthefruit.Ittasteslikepineappleandbanana.PAPAYAS:Apear-shapedfruitthatcontainsmanyblackseedsandtakesninemonthstoripen.

Babaco:Agiant,mountainpapayathatismildinflavor.Common:Ayellow-skinnedandyellow-fleshed,verysweetpapaya.Strawberry:Ared-fleshedversionthatismuchsweeterthanothervarieties.

PASSIONFRUITS

Common:ayellow-shelledfruitfilledwithsweet-sour,yellowmembranesurroundingmanyedibleseeds.Purple:Apurple-shelledvarietywithaslightlymoreacidictaste.Velvet:Averysweet,orange,soft-skinnedpassionfruitwithwhitemembranes.

PEANUTBUTTERFRUIT:Asmallredfruit,alsoknownasciruela,thattastessimilartopeanutbutter.

Anjou:Alargegreenpear.Bartlett:Ared-skinned,verysweetpear.Bosc:Abeige-skinnedpearbesteatenwhensoft.

PERSIMMONS:AsweetorangefruitcommonlygrowninAsiaandCalifornia.Fuyu:AroundvarietythatislikeanapplewheneatenhardandlikeaHachiya(below)whensoft.Hachiya:Apointedvarietythatisonlyeatenwhensoft.Hachiyaareverygelatinousandsweet.

PINEAPPLES:Theveryjuicyandsweetfruitofasmallgroundbushwithsharpleaves.Itisknownasthe“kingofthefruits”becauseofitscrown.

Common:Avarietythatgrowsrapidlyandproducesmedium-sizedfruits.Sugarloaf:Asweetvarietywithabeautifulgoldencolor.White:Awhite-fleshedpineapplethathasaloweracidcontentthanmostpineapplesandtastesverycreamy.

PRICKLYPEAR:Afruitfromavarietyofcactus,ithasaverysweetandmelonlikeflavorandisfilledwithseeds.Thisfruitcomesinpurpleandgreenandcontainsverysimplesugarsthatcanprovidequickenergy.Ifforagingthisfruit,bewareofitsmanyminusculebarbedthorns.Cleanverywellbeforeuse.RAMBUTAN:Acousinofthelycheethatisoblongandhasredtendrilsalloveritsexterior.SAPOTES:Aroundsubtropicalfruitwithsweetfleshandseveralseedsthatshouldberemovedbeforeusing.Theeggfruitandsapodillaarebothmembersofthesapotefamily,butthevanillasapote(below)isnot.

Chocolatepuddingfruit:Afruitwithacreamybrowninteriorandgreenskinthattasteslikeaveryripebanana.Itisalsoknownasthechocolatepersimmonorblacksapote.Eggfruit:Alsocalledacanisteloryellowsapote,arichorangefruitthathasaverycakelikemeat.Mamey:Acaramel-flavoredfruitwithbrownskin.Orange:Anorange-fleshed,creamy,oblongfruit.

Sapodilla:Asmallbrown-skinnedfruit,alsocalledachico,thattasteslikecinnamonandsugar.Vanilla:Agreen-skinnedfruitwithawhitevanillapudding–likeinterior.

TAMARILLO:Anoblongredfruitthatisalsoknownasthetreetomatoandtastesofbasilandtomatoes.TAMARIND:Arichseedwithasweet-tartflavor.

VINEFRUITS

BlackgrapesFlame:adarkpurple,sweetgrape.

WhitegrapesCaliforniaseedless:Aseedlessvarietyofwhitegrape.Italia:AstrainfromItalyoftenusedforwines.Muscat:Alightgreengrapewithaverysweettasteandsmallseed.Sultana:Avarietyofgrapeoftenusedindesserts.Thompsonseedless:Adarkerseedlessvariety.

RawCondiments

Thesefoodsaredesignedtoseasonandflavordishes.Varietyisthespiceoflife,so use these to enliven and enhance other foods. These are available at localhealthfoodstores.BEETPOWDER:Redbeetsthathavebeendehydratedandpowdered.Excellentforcoloringfood.BRAGGLIQUIDAMINOS:Anagedsoyproductusedtoreplacesalt.CAROBPOWDER:Thesoftinnerliningofthecarobpod.CAYENNEPEPPER:DriedhotpepperavailableinarangeofScovilleunits.ThosewithlowerScovilleunitsareforfood;thosewithhigheronesareformedicinalusage.CURRYPOWDER:AmixtureofIndianspices,whichoftenincludecumin,coriander,andturmeric.DRIEDSHREDDEDCOCONUT:Dehydratedcoconutmeatfinelyshredded.ENZYMESPRINKLE:Dehydratedgreenpapayasandlimejuice.KELPPOWDER:Adriedandpowderedformofkombuusedasasaltyseasoning.

MIRIN:AsweetAsianricewine.MISO:Anagedandculturedsoypaste.NAMASHOYU:Afermentedsoyandwheatsauce.NIGARI:Adriedformofseawaterthatcoagulatestofu.NUTRITIONALYEAST:AtypeofyeastgrowninbeetsugarthatcontainsawiderangeofBvitamins,especiallyB12,whichcanbechallengingforvegetarianstofindnaturally.OILS:Anydrynutorseed,olive,oroilyfruit(suchascoconuts)canbepressedforoil.Becertaintolookforcold-pressedoilsratherthanoilsthathavebeenextractedusingsolvents.Also,beawarethat“cold-pressed”iscommonlyusedtodescribeoilsthatresultfromheatinggroundingredientsto160°Fbeforepressing.Oilsdon’tlastverylongseparatedfromtheirwholefood;storetheminadarkcontainer(lightmaycausespoilage)intherefrigerator.Stableoils(likeoliveoil)maintaintheirintegritywhenheated;unstableoils(likeflaxoil)becometoxicwhenheated.Theoilslistedherecanbefoundintherefrigeratedandvitaminsectionsofhealthfoodstores.

Avocadooil:Itisquiteraretofindcold-extractedavocadooil.However,avocadosareoftenveryoilyontheirownandcanbeusedasawholefoodreplacementforotheroils.Coconutoil:Coconutoilisoneofthebestfatsyoucanconsume.Itisdeliciousandcreamyandcanbeusedbothinrecipesandasamoisturizer.Flaxoil:Flaxoilishighinessentialfattyacidsandisoneofthehealthiestoilstouse.Flaxhasarichtasteandisadelightinsweetandsavorydishes.Hempseedoil:Hempseedoilhasaverynuttyflavorandcanbeusedinplaceofflaxoil.Thisoilisunstableandshouldneverbeheatedorusedinrecipesthataredehydrated.Nutandseedoils:Driedseedsandnutscanbepressedfortheiroils.Manycommercialnutandseedoilsareheatedduringprocessingandarethereforenotraw.Lookforcold-pressednutandseedoilsinspecialtystores.Oliveoil:Oliveoilisthemoststableoil;itcanhandleslightamountsofheatandisverytastyinrecipes.Otheroils:Thereareawidevarietyofoilssoldinhealthfood

storesthatmaybefarlessthanhealthful.Fractionatedoroverheatedoilsbecomerancidquickly,andsomeoilsareeventoxicforhumanconsumption.

STEVIA:Agreenherbthatisonehundredtimessweeterthansugarandisusefulasanonfruitsweetener.SUN-DRIEDSEASALT:Thissalt,theresultofslowlydryingseawater,looksgrayandfeelswet.Sun-driedseasaltcontainsfarmoremineralsthantablesalt.VINEGARS:Alwaysbuyvinegarthatsays“withthemother”onthelabelbecausethatisasuresignthatitisliveandraw.

Applecidervinegar:Afermentedappleproductwithatangytaste.Redwinevinegar:Afermentedgrapevinegar.

WASABI:Aspicycondimentmadefromhorseradishrootsandgardeniaflowers.ThisbrightgreenpasteisservedwithJapanesefood.Wasabiisalsoavailableinpowderedform.

RawWarnings

Thesewarnings are designed to educate.Wemake thebest choiceswe can ineach situation, andwegrowaswego.Bepatient, takeyour time, andvibranthealthwillfollow.Agavenectar.Thenectar from theagavecactus isusedbymanypeople in

thelivingfoodworldasasweetener.Whenharvestedfresh,thissweetliquidissimilartomaplewaterorcoconutwater.Inordertostabilizeitandconcentratethesugars,agave isheated to temperaturesabove150°F.Thisprevents it fromfermenting and turning into alcohol.Commercially available agave nectar is acooked and processed product. It can, however, be obtained in its pure, rawform.Anythingorganicallygrown.Thelabel“organic”doesn’tmeanthefoodwas

consciouslygrown.Manyorganicfarmsareusingconventionalmethodsthatareharmful to the environment and are farming formoney rather than to producehealthynaturalfood.Biodynamicallygrownfoodsaremoreconscious,yetonlyfoods you get from farmers or growyourself are truly consciously grown andsustainable.On the other hand, produce that is grown locallymay be organic

eventhoughitisn’tlabeledassuch(probablybecausethegrowerdidn’twanttoapplyforandpayforthecertification).Andallwildfoodisorganicunlessitwasgrown near heavily sprayed areas. Use your best judgment when looking atproduce.Ifitisvibrantandyoufeelitmightbeorganic,thereisagoodchanceitis.Dowhatisrightforyourbody.Itisbettertoeatwhatyourbodyneedsthantodepriveyourselfbecauseofalabel.It is also important to store up local supplies in summer and fall forwinter

(unlessyouliveinanareawhereit’spossibletoeatlocallyyear-round),becauseanyfoodthatmustbetransportedbyplanes,trains,boats,trucks,andcarsisnottrulysustainable.Ithasbeensaidthat70percentoftheworld’stransportationisusedformovingfood.That’salotoffuelandwastedtime.Thinkglobally.Eatlocally.Applesandcucumbers.Toincreasetheirshelflifeandimprovetheirvisual

appeal,applesandcucumbersareoftenwaxedwithasyntheticorcarnaubawax.Eveniftheseitemsarelabeled“organic”andhavebeengrownorganically,theymightbetreatedlaterbytheshippingordistributioncompany.BraggLiquidAminos.Thisproductmadeonlyoutofsoybeansisstilloneof

themostcontroversial“livingfood”products.Atthispoint,nooneknowshowitismade.Wedoknow thatPaulBraggwasahealthpioneerand that theotherBraggproductsarerawandliving.Therehavebeenmanyquestionsabout thisproduct, and the answer is we still don’t know. Braggs is non-GMO andsupposedly“organic.”Cacao.Cacaobeans,ornibs,arebecomingevermorepopularintherawfood

scene. While cacao may have some helpful properties, such as amino acidcompositionsandhighlevelsofantioxidants,itcanalsobetoxicandcausemildhallucinations in dosages of more than forty beans. Cacao is shunned by allanimals in nature, and domesticated animals that are fed cacao often contractcancerandcandieoftoxicity.Cacaocontainsachemicalverysimilartocaffeinethat ishighlyaddictive, acts as a stimulanton thecentralnervous system,andcausesextrememoodswingsandaggressivetendencies.Honey.Manybeekeepersharm thebeeswhen theycollect thehoney.Some

smokeoutthebeesorevenfumigatethehive.Manycommercialhiveshaveallthe honey removed and leave none for the bees during the winter. Tropicalhoney is usually the safest bet since there are always flowers around andtherefore alwaysmore nectar available to collect. Some honey contains larvae(babybees),andthisisnotvegan.Manybeekeepersuseseparatorstokeepthequeenoutofthetoplayersotheeggsdon’tgetlaidinthathoney.Besuretogethoney froma sourceyou trust, andmakesure theyareusingnon-impregnatedcellstoclaimtheirgoldennectar.

Namashoyu.This isa fermentedproductmade fromsoybeans,wheat, salt,andastarter.Thisproduct iscookedbeforebeingallowedtoculture.This isalivingfoodproductaslongasitisunpasteurized.TheAspergillusoryzaeculturehasproliferatedsomuchbythe timeyoupurchase it that there ismorecultureandveryfewremnantsofthesoy-wheatsoupthattheculturelivedin.Nori.Mostnoricontainsfish!Infact,noricancontainupto10percentfish

and still be labeled only as nori.Whennori is harvested, it is caught as a bigmassofsealettuceinnets.Thiswetseaweedisthenlightlyrinsed,putinabigblender,and thenspreadout likepaper todry.AfewcompaniessellBuddhistandkoshervarietiesofnori,whicharefish-free.Nutritional yeast. This bacteria is superabundant in B vitamins, especially

B12,whichisoftenlackinginavegetariandiet.Somecompaniesfreeze-drytheiryeast, althoughmost kiln-dry it at 375°F for three seconds. So althoughmostnutritionalyeastisessentiallycooked,therearestillafewcompaniesthatstilldoittheoldfreezerway.Somecompaniesalsoaddthingstotheirproduct.Theyarealwayslisted,sojustreadthelabel.Nutsandnutbutters.Thereisahugequestionabouthownutsandseedsare

dried. Many seeds such as sesame are hulled using steam. Some places,however,stilluseamachineforhulling.Nutsmustbedriedbeforeselling,andmanycompaniesdrytheminkilnsandovensatwellover200°F.Nutbuttersthatare made from “raw” nuts are sold as raw even if the nut butter–makingequipmentheatedtheingredientstowellover200°F.Trulyrawnutsareusuallyfreeze-dried.Sea salt/Celtic sea salt.Watch out for iodized salts and kiln-driedmineral

salts.Sun-driedsaltisfilledwithvitalnutrientsonlyfoundinthesea.Spirulina.Mostspirulinaisfreeze-dried.Thisbreaksopenthecellwall(due

to water expansion), increases its digestibility, and makes the spirulina moreabsorbable.Thisfreeze-dryingprocessdoesdestroythelifeforce(theabilitytogrowandcreatemorelife).Afewcompaniesstillsun-drytheiralgae.However,freeze-driedfoodsareconsideredrawbymost,andsoisspirulina.YoungThaicoconuts.TheserawcoconutsimportedfreshfromThailandare

definitely not organic. These nuts have been treated with various chemicals,includingformaldehydeandbleach,andareprocessedbymachines.

RawTools

Kitchen tools are a blessing to the culinary-minded raw fooder. By having awide range of tools to work with, you can create gourmet meals to live for.Knowingwhatkindof equipment is right foryoucanhelpyouget the resultsyouwant in thekitchen.Thischapter lists thecommontypesof toolsfoundinrawfoodkitchens.Forsomeitems,Isuggestbothtypesandbrandnames.

Utensils

Household kitchenutensils such as bowls, knives, cutting boards, countertops,spoons, spatulas, and so forth are made from a variety of substances in ourmodernage.Somearebetterthanothers.GLASS:Averyinertsubstance;greatforbowls.CERAMIC:Naturalearthenware;verypure.STAINLESSSTEEL:Verydurableandeasytoclean.PLASTIC:Canaffecttheflavoroffood.WOOD:Bestmaterialforallutensils;greatforflavor.ALUMINUM:Extremelytoxic.Watchout!

Juicers

Juicersseparateorganicliquidsfromfoods.Fruits,vegetables,soakednuts,andsprouts can all be juiced. Juicing concentrates the food’s nutrients while

removing its fibers, thus providing us with more energy that’s more readilyabsorbedbyourbodies(meaningmoreenergyfromlessfood).Besuretojuiceonly organic or unsprayed foods since otherwise the juicing process willconcentrateanypesticidesorotherchemicalsalongwiththefood’snutrients.CENTRIFUGAL:Centrifugalorspinningjuicersarejuicersthathaveaspinningmetalbladeintheirupperchamberthatshredsandspinsoffjuice.Thesearethemost common juicers available on the market. They are often cheap, easy toclean, and compact. Two recommended brands are Miracle and Juice Man.Thesejuicerslackinefficiency,though;theyextractonly60percentofthejuice.(Toimprovethisrate, tryrunningthepulp throughasecondpass.)Centrifugaljuicers also cause the juice to quickly oxidize, and the juice may requirestraining.HOMOGENIZING: These juicers use the process ofmastication to grind andpressjuicefromitssource,muchlikeourownteeth.TheChampionJuicer(myfavorite) isonemasticating juicer available today; itgrinds its little teethonahubandpressesthefruits,vegetables,nuts,orseedsupagainstascreenorblankplate.Anyhomogenizingjuicercanmasticate(homogenize)foodsintopasteorapulp as well as juice them. Masticating juicers are 80 percent efficient andproducejuicethatismuchslowertooxidize.JUICE PRESSES: Juice presses are one of themost efficient ways to extractjuice. A press ruptures the cells from within. The juice produced is barelyoxidized,tastesthebest,andhasthelongestshelflifeandstability.

Automatic:TheNorwalkjuicerisanelectricpress,muchlikethehand press. This machine also comes with a built-in grinderattached to the side for mashing harder vegetables or grindingsproutedgrains.Citrusjuicer:Usedtopressthejuiceoutofcitrusfruits.Handpress:Thesepressesaremadefromtwo-tonhydrauliccarjacksandstainless-steelscrews,plates,andbowls.Thejuicypulpoffruitsorveggiesisplacedinaclothbaginsideabowlandthejuice is then pressed out by pumping a jack.Harder vegetablesmustbegroundbeforehandjuicing.Juice bag: This simple juicer is inexpensive and lightweight,makingitperfectfortravel.Shredhardvegetablesorfruits(juicyfruits can just be cut and insertedwhole), then place in ameshsproutbagorcloth.Squeezeoverabowltocatchthejuice.Thisjuicehastheslowestoxidationrate,butunfortunatelythemethod

isn’tveryefficient.Screwpresses:Available inmanualandelectricvarieties, thesehave a spiral screw that presses against a screen, forcing foodsthroughthetop,squeezingthepulpandjuice.Awheatgrassjuicerisonetypeofscrewpress.

TRITURATING: A triturating juicer is one that uses two gears to grind andpress foods for homogenizing. This process is very similar tomastication yethappensataslowerspeed.Triturationprovides juice thatoxidizesveryslowlyandis90percentefficientorbetter.

Blenders

Blendersareusedtogrindfoodintoliquids.BLENDERCUP:Asmalljarthatfitsupside-downontheblenderbase,allowingyou to blend smaller quantities at a time. Blender cups also allow for moretorque per square inch, thereby resulting in creamier, smoother blends. Mostblenderbases(thebladeandbottom)haveastandardtypeofthreadingthatwillactuallyattachtoanysmall-mouthedjar,suchasanoldnutbutterorhoneyjar.(Somehardwarestoresevencarrytheright-sizedjarsnew.)Thejarscanbefilleduptothree-quartersfulland,onceblendingiscomplete, theoriginal lidcanbescrewedbackonforstorage.DUALSPEED:Ablenderwithhighandlowsettings.MULTISPEED:Ablenderthathasavarietyofspeeds.OSTERIZER: A common household blender that often has optional smallblendingjarsthatattachforsmallportions.VITAMIX:Asuper-poweredblenderthatcanblenddryorwetingredientsandgrindalmostanythingintoaliquid.Thecarafeholdseightcups(mostblendersholdfivecups).

SproutingEquipment

Sproutingcanbeaccomplishedinanumberofways.Havingthetoolsthatworkwithyourlifestyleandkitchenmakesitmucheasiertokeepacontinualsproutgardeninyourhome.BIOSTA:Aneasy-to-usemultitieredsproutingsystem.JARS:Half-gallonglassBallorMasonjarsarebest.LIDS:Lookforplasticsproutinglids thatscrewon.Theyaresoldonlineorathealthfoodstores.MISTAPONIC:Anautomaticsproutingsystem.SCREEN:Useanylonscreen,whichischeapandeasytofind.Apieceofscreencan be affixed to the top of the jar, allowing for drainage and airflow whilehinderingtheinvasionofoutsideduringthesproutingprocess.SOIL:Gardenstoressellorganicsoil,orusesoilfromyouryard.TRAYS:Plastictraysareavailableatgardeningstores.

GarnishingTools

Garnishesaddanelementofbeautytoanymeal.ManymasterchefsfromAsiacanproduceahugearrayofgarnishesusinganytypeoffood.CARVING TOOLS: Small knives and curved blades used to cut fruits andveggiesintoshapes.PASTRYBAG:Usedtodecoratecakesorwriteusingicing.SPIRALIZER:Atoolformakinglong,thin,curlystripsofvegetables—asthinasangelhairpasta.ZESTER:Atoolformakingthinstripsofcitrusrind.

FoodProcessors

Thesetoolsareusedtogrindfoodintoapowderorpasteorjusttomix.CUISINART:Thissolidstandardcomesinavarietyofsizes.Thismachineisa

trueworkhorse.GENERIC:Goodforlightgrindingbutbreakseasily.KRUPPS:Makesanexcellentmini-processor.

Culturing

You can use the following tools to create an ideal environment for livingbacteria.HARSCHCROCK:Anearthenjarwithawatersealusedformakingsauerkraut,pickles,andkimchee.SEEDCHEEZEBAG:Forseparatingcurdsandwhey.Aseedcheezebagisanorganic unbleached cloth bag or a silk screen bag that helps in the drainingprocess. Alternatively, commercially sold nut milk bags, cheesecloth bags, orevenpaint-strainingbags are commonlyused to help extract thewater (whey)from the culturing seed cheeze. Somepeople even use oldT-shirts or straightcheeseclothorsilkscreentopresstheliquidoutofthecheeze.TOFUPRESS:Used topresswateroutof soy tofu. It isavailable inJapanesecookingstoresorsomespecialtyculinarytoolshops.Itconsistsofasquareboxwith a removable top andbottomandholes in the sides for drainage.The topslips into the box, allowing weight to be put upon the tofu, which helps tosolidifyitasitcurds.

Dehydrators

Thesetoolsareusedtoremovewateranddryfood.CABELA’S:Agreatdryer,withaglassfront,digitaltimer,andvariedsettings.Powerfulandefficient.CERAMICDRYINGTRAY:Aflatporcelainorceramicdishforsolardrying.EXCALIBUR: A dryer with a variety of temperature settings, good for bothhomeandcommercialapplications.

HARVESTMAID:Alargedryergoodforhomeuse.STACK:Notveryefficient,butatypeofcheapandeasy-to-obtaindehydrator.Itstacksonetrayontopofanother,andhasaheatingelementatitsbase,sothismethodreliesonthermalconvectionforthedryingprocess.

RawTechniques

The basic skills discussed in this chapter are the foundation of raw foodpreparation.Althoughsomeofthesetechniqueswilltakesometimetomaster,ageneralunderstandingofthemwillallowyoutocreatedivinedelights.

SoakingDates,DriedFruits,andNuts

Driedfoodscanberehydratedtomakethemeasiertouseinrecipes.Tobeusedassweeteners,datesoftenrequiresoakingforanhourorso,thenblendinguntilsmooth.Itisimportanttoremovetheseedsfromthedatesbeforeusingthem.Nutsandseedsfrommanyfruitscanbesoakedtomakethemblendupmore

smoothly.Seedsandnutscontainenzymeinhibitorsthatlimittheirdigestibility.Whenwesoakseedsandnutsfor15minutes,wereleaseupto50percentoftheenzymeinhibitors.Bysoakingthemforthecorrectamountoftime(seethecharthere),we can release all of the enzyme inhibitors,making the seeds and nutseasier to assimilate.Sprouting a seedornutwill give itmoreof awatery andsweettaste,sosometimessoakednutsarebetterinarecipethanfullysproutedones.Donotusesoakingwaterfromseeds,sinceitcontainsallof theenzymeinhibitorsweareremoving.(Thesoakingwaterfromfruitssuchasdatesorsun-driedtomatoes,however,isexcellenttouse.)

Garnishing

Garnishingistheartofbeautifyingfoods.Therearealmostlimitlesscolorsandshapestoworkwith,souseyourcreativity.Therearemanydifferenttools,too.

Avegetablepeeler canbeused topeel the skinof a tomato toproduce a thinstripthatcanberolleduptolooklikearose.Asharpspooncanbeusedtosculptrootvegetablesintomanyshapes.Therearealsostandardgarnishingtoolssuchastheradishroser,whichproducesaroseshapeoutofaradish,andthetomatoscooper,whichperfectly removes the seeds froma tomato.TheJapanesehavediscovered some of themost beautifulways to garnish foods, and there are avarietyofbooksonthesubject.Garnishingfoodsenhancesthepresentationandaddstoourenjoymentoffood.Remember,eatingisanexperience,andeachpartofit—fromtheatmospheretothetaste,color,andgarnish—playsalargepartinthepleasureitprovides.

CompostingandRecycling

In today’sworld, it is ideal towalk as lightly as possible upon theEarth.Wehave learned that the Earth’s resources are exhaustible and that pollution isdamaging.Byproducing lesswaste,wehelpmake the futurebrighter.Almosteverythingisrecyclable;whetheritisusedagainorbrokendownandmadeintosomethingnew,itstillresultsinonelesstreechoppeddownoronelesschemicalcreated. Composting is beautiful, as it both eliminates all organic waste in aconscious way and refertilizes the soil for future growth. Composting can bemadeeasierbyaddingwormsorbacterialstarterstohelpitbreakdownfaster.AgoodbookoncompostingisLetItRot!byStuCampbell.

FindingRawFoodinaCookedCity

Inmosturbanenvironments,therearefarmers’marketswherelocalgrowersgotoselltheircrops.Checkingonlineatlocalharvest.orgoftenprovidesgoodleads.Also, search online under “HealthFood,” “Restaurants,Vegetarian,” and even“Farms,” “Fruit Stands,” or “Farmers’ Markets.” Once you find the healthystores, take a look at their bulletin boards and pick up any health or new agemagazines they may have for free. These publications often have listings ofeverythingfrom“fruitforsale”to“rawgatherings”andmayalsolistrestaurants.Ifallelsefails,mostsupermarketsnowhaveorganicsections,sofindthebiggest

one you can andmake do with their commercially grown “organic” produce.Metropolitan areas usually have a number of health food stores that servedifferentneighborhoods,aswellasorganicorhealth-consciousrestaurants thatservesomerawfoods.CheckouttheYellowPagesunder“HealthFood”orbuyacopyofTheTofuTollbooth,compiledbyElizabethZipernandDarWilliams,whichlistsjustaboutallthehealth-friendlyplacesintheUnitedStates,statebystate.

ForagingintheWoods

Many wonderful plants found in the woods can be consumed. Almost everygrass is edible, and some are very nutritious. Birch bark is edible; dandeliongreens and flowers are edible.Most large fruits are edible.Many saladgreensareavailablewild.Itisagoodideatocheckoutanherbandwildfoodguideforpicturesofwhateachherborgreenlookslike.Itisalsohelpfultocontactnativeorindigenouspeopleformoreinformationabouttheedibleplantsinyourarea.Researchisinvaluable,becauseyouwanttobepreparedwhenalife-givingplantcomesintoseason.

ForagingaroundTown

Manypeopleliveinhouseswithfruitingtreesplantedintheiryard.Amazingly,peopleoftenprefertobuyfromastoreratherthanpickthefruitforthemselves.Ifyouseefruit fallingon thegroundinyourneighborhood,considerknockingonthedoororleavinganoteaskingwhetherit’sokaytopicksomeofit.Manypeoplewillletyouhavealltheirfruitorwillsplittheharvestwithyou.

RawTravelTips

Whenadventuringtonewplaces,itcanbechallengingtofindraworganicfood.

Manyplacesintheworldhavebecomeinundatedwithmodernpackagedfoods,ortheirlocaldenizensdineprimarilyonfastfoodandjunk.Mostmoderncitiesdohave some formof rawandorganic resources available, yet sometimeswefindourselvesinadeadfoodzonewherethereisn’tanyvitalfoodavailable.Inthosesituations,trytoplanaheadormastertheartofpatienceandfasting.

Airplanes

For airplane travel, it is best to bring your own food.This is the onlyway toensurecleanand fresh raw food. I’vebeen told that a fewairlinesoffera rawoption,andoneairlineoffersonlyorganicproduce.Thesedaysit’schallengingto get airline security to let you throughwithout irradiating your food. If youhappentohavefoodinyourpockets,youcangetafewthingsonboardwithoutbeing irradiated. Otherwise, every bag goes through the X-ray machine. Theamountofradiationissupposedlylessthanthatemittedbyacellphone,yetthismayjustbesafetypropaganda.Personally,IeitherfastorbringwhatIcan.Oneofthebesttravelfoodsiskimchee.Whentheybreakoutthecartofmicrowavedbeef,openupyourkimchee.Itwillmaskthesmelloftheairplanefoodandhelpbuildupgoodflorathatairlineradiationdestroys.

TrainsandBuses

Ontrainandbus rides, it iseasy tobringyourownfood.Certainwhole foodstravelbetter thanothers—avoidones thatcangetsquished.Prepared foodsaregreatforthiskindoftravelaswell.

LongCarTravel

Car travel givesyou thebest optionsof all.Youcanbringprepared foods forparts of the road trip and collect many fruits along the way. Each newdestinationbecomesanewsourceof foodand fun.Sproutscanalsobegrowninside cars or buses by hanging sprout bags from the windows. Some peoplehaveevencreatedsolardehydratorsinthebackwindowoftheircar.

Hotels

Hotelsaregreatforpreparingfoodandgrowingsprouts.Youcansetupamini-kitchenareawithacuttingboardandevensetupablender.Thebathroomcanbeusedasasproutingarea,andyoucanstockuptheroomwithlocalproduce.

Intention

Aswethink,soitis.BenjaminFranklinoncesaidthathesaw“morepeoplegetillfromwhatcameoutoftheirmouthsthanfromwhatwentin.”Thisistosaythatwearewhatwethinkandsayasmuchas,ifnotmorethan,wearewhatweeat.Someofthemostunhealthyfoodapersoncaneatismadebyangrychefsorpeoplewho are upset. Love and positive intent can influence our creations asmuch as negativity and anger. By keeping a positive attitude while preparingfood,wecanaddtothejoyandexperiencepeoplegetwhentheyeat.

Recipes

Foodcanbeart.Thebestchefsareartistswhocombinevisualappealwithflavorand texture. Once you know how to use the tools described in this book anddiscoverwhichfoodsworkwellwitheachother,youcancreatedazzlingdishestodelight themouthand theeyes.All it takes isa little self-expression.TheserecipesaresomefantasticdiscoveriesthatIhavemade.Remembertouseyourhead,actwithyourheart,andfollowyourtongue.

Drinks

AlmondMylkBanalmondMylkBananaMylkCashewMylkGreenDreamStorangeSmoothBlackRaspberry–PricklyPearTangyTangoFruitRootBanaberryBanacadoRubyCooler(SunTea)SproutPowerSunshineCoconutMilkGreenCleanComplementaryFreedom’sFrothNature’sNectarWhiteDelightMellowMelonNutBlissSweetLimeandAloeAppleZingNutShakeFireWaterGingerBlastIronLionLilistarTropicalAmbrosia

ThinMintSoursop-PineappleLiverCleanseRejuvelacIntestinalCleanseFlaxativeCoolingGreeneVe-8

AlmondMylk

Ineverreallyunderstoodtheconceptofhumansdrinkingmilkfromacow.Cow’smilkisdesignedtotakeaneighty-poundcalfandturnitintoathree-hundredpoundheiferinafewmonths.AlmondMylkhasmorenutritionthancow’smilkandisfarmoreabsorbableintothehumanbody.Sproutablealmondsarealsoagreatsourceofproteinsandaminoacids.

SERVES1OR2

3dates,seeded3cupsfilteredwater½cupsproutedalmonds

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft. Transfer the dates and their soakingwater to a blender, add thealmonds,andblenduntilsmooth.Strainthroughawire-meshstrainerintoatallglassandserve.(Thepulpcanbeblendedagainfora lighterbatchorusedfor“rawies,”ordehydratedcookies.)

BanalmondMylk

Thispower-packeddrinkisgreatforprovidingextraenergy.It’safavoriteofabody-buildingcoupleIknow.Theysayitgoesrighttotheirmuscles.Asavariation,blendin2teaspoonsofrawcarobpowder.(Picturedhere,topcenter)

SERVES1OR2

4dates,seeded2½cupsfilteredwater½cupsproutedalmonds½vanillabean4bananas,peeled,frozen,andthicklysliced

Place the dates in a small bowl, coverwith½ cup of thewater, and soak forabout1hour,oruntilsoft.Placethesproutedalmondsandtheremaining2cupswaterinablenderandblenduntilsmooth.Strainthroughawire-meshstrainer,discarding the almond pulp. Return the almond mylk to the blender, add thedates along with their soaking water, and add the vanilla bean. Blend untilsmooth.Addthebananasandblendagainuntilsmooth.Pourintoatallglassandserve.

BananaMylk

InHawaii,bananatreesgroweverywhere;fromseed,ittakesonlyninemonthstogetahundred-poundstalkofbananas.Bananasareexcellentformakingmylkastheyprovideacreamytextureandasweetyetsubtleflavor.Therearehundredsofvarietiesofbanana,butWilliamsandBluefieldworkthebest.Asaflavoringvariation,tryanyofthefollowing:blendin2tablespoonsrawcarobpowder;blendintheseedsofhalfavanillabean;blendintheseedsofhalfavanillabeanand2tablespoonsrawcacao.Youcanalsofirstfreezethebananasandenjoyabananamylkshakewithorwithoutanyoftheabovevariations.

SERVES2TO4

4dates,seeded1cupfilteredwater,plusadditionalasneeded4bananas,peeled

Placethedatesinasmallbowl,coverwiththe1cupwater,andsoakforabout1hour,oruntilsoft.Transferthedatesandtheirsoakingwatertoafoodprocessorandblenduntilsmooth.Addthebananasandblenduntilcreamy.Ifneeded,addalittlemorewaterandpulseafewtimesuntilcombined.Serveinatallglass.

CashewMylk

Thissweetandrichnutmylkisoneofthemostdeliciousandfillingtreats.Cashewsblendupbetterthananyothernut,soifyouarelookingforareallycreamyconsistency,usecashews.Asavariation,blendintheseedsofhalfavanillabeanor3tablespoonsofrawcarobalongwiththedatesandnuts.

SERVES1OR2

2dates,seeded½cupcashews3cupsfilteredwater

Placethedatesandcashewsinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,nuts,andsoaking liquid in a blender and blend until creamy. Pour into a tall glass andserve.

GreenDream

Spirulina,anoceanalgae,containsmoreproteinthananyotherfoodontheplanet.Italktopeopleallthetimewhoaskmewheretogetproteininavegetariandiet.Ialwaystellthemthatbeefisabout25percentprotein;milk,30percent;soybeans,35percent;andspirulina,awhopping70percentprotein!Besidesitsfabulousproteincontent,spirulinacontainseveryvitaminandmineral.That’salotofnutritionforoneofthesimplestsingle-celledlifeformsonearth.(Picturedhere,farright)

SERVES2

4dates,seeded1½cupsfilteredwater2papayas,peeled,seeded,andchopped1cupcoconutwater4bananas,peeled,frozen,andthicklysliced1to2tablespoonsspirulinapowder

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntil soft.Transfer thedatesand theirsoakingwater toablenderandblenduntilsmooth.Addthepapayasandthecoconutwaterandblendtocombine.Addthe frozen bananas and the spirulina and blend until smooth. Pour into a tallglassandserve.

StorangeSmooth

ThisisavitaminC-packedsmoothie.ManypeoplethinkoforangesasagreatsourceofvitaminC.Althoughorangesdocontainafairamountofthevitamin,thetophonorsgotoacerolacherries,hotchilepeppers,andstrawberries.(Picturedhere,bottomcenter)

SERVES1OR2

½cuphulledstrawberries2cupsfreshlysqueezedorangejuice2bananas,peeled,frozen,andthicklysliced

Placeallof the ingredients inablenderandblenduntilsmooth.Serve ina tallglass.

Clockwise,fromtop:BanalmondMylk,GreenDream,StorangeSmooth,BlackRaspberry–PricklyPear

BlackRaspberry–PricklyPear

PricklypearsgrowprolificallyinHawaiiandintheSouthwesternUnitedStates.Manynativetribessubsistedprimarilyonthefruitforalmostonethirdoftheyear,whileitwasinseason.Thepricklypeariscoveredwithhundredsoftinythorns,sobecarefulwhenhandlingit.Thebarbedthornsareassmallasfiberglass.Makecertaintowipedownallcuttingareasafterpreparingthisfruit.(Picturedhere,farleft)

SERVES2TO4

7largepricklypears10blackraspberries1cupfilteredwaterorcoconutwater(optional)

Topeelthepricklypears,makea¼-inch-deeplengthwisecutthroughtheskins.Cut off both ends of the prickly pears and peel back the skins, removing thefruit.Discard the skins. Juice thepricklypears alongwith the raspberries in ajuicerorpuréeinablenderandstrain.Transfer toapitcher,addthewater ifathinnerconsistencyisdesired,stirtocombine,andenjoy!

TangyTango

KiwisarealsoknownasChinesegooseberries.Thereisactuallyaminiaturestrainofkiwisandagoldenkiwi.Allofthemworkgreatinthistastyandtangysmoothie.

SERVES1OR2

1largepapaya,peeled,seeded,andchopped½cupraspberries1kiwi,peeledandcoarselychoppedJuiceof1largelime4bananas,peeled,frozen,andthicklysliced1½cupsfilteredwater

Placealloftheingredientsinablenderandblenduntilsmooth.Pourintoatallglassandserve.

FruitRoot

Combiningthefruitofthetreeandtherootoftheearthcreatesatastyandwell-balanceddrink—thebestoftheearthandsky.

SERVES1OR2

6apples,cored6carrots

Process both ingredients through a juicer into a bowl. Pour into a glass andserve.

Banaberry

Thisisyourstandardsmoothie.AllIcansayisitisberrygood.

SERVES1OR2

½cupraspberries½cuphulledstrawberries2bananas,peeled,frozen,andthicklysliced1to2cupsfreshapplejuice(2to4apples)orfilteredwater

Place theraspberries,strawberries,andbananas inablender.Whilecontinuingtoblend,slowlyaddatleast1cupandupto2cupsoftheapplejuice,asneeded,blendinguntilsmooth.Pourintoatallglassandserve.

Banacado

OnedaywhiletravelingtheroadtoHana,onMaui,Ihadthepleasureofharvestingbotharipestalkofbananasandsomeripeavocados.Beinghungryafteralongdrive,IbeganmunchingonthebananaswhenInoticedthatoneoftheavocadoshadgottensquished.Istartedeatingthemashedavocadoalongwiththebananaanddiscoveredadeliciousnewcombination.LaterIfoundoutthatthebanana-avocadocombinationisaHawaiiantradition.

SERVES1OR2

2dates,seeded2cupsfilteredwater4bananas,peeledandthicklysliced½avocado,peeledandpitted

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft. Drain, reserving the liquid. Place the bananas, avocado, and thereserved liquid in a blender and blend until combined. Add the dates andcontinueblendinguntila thick,smoothconsistency isachieved.Serve ina tallglass.

RubyCooler(SunTea)

Sunteausesconcentratedsunlighttoextractflavorandessencefromherbs,fruits,andflowers.ThepHofthewaterdetermineshowfastitwillextractthetea.Themorealkalinethewater,thefasteritwillextractthetea.

SERVES2TO4

⅓cupdriedhibiscusleaves⅓cupdriedrosehips6cupsfilteredwater½cupfreshlysqueezedlemonjuice1cupfreshlysqueezedorangejuice½cuppineapplejuice(optional)2to4lemonororangewedges,forgarnish

Place the hibiscus leaves and rose hips in a largeglass jar and coverwith thewater.Coverthetopandsetthejarindirectsunlightfor3to6hours,untilthetaste is to your liking. Stir in the lemon, orange, and pineapple juices andrefrigerate until chilled, about 2 hours. Serve in tall glasses, garnishedwith awedgeoflemonororange.

SproutPower

Sproutscontainsomeofthemostabundantlifeforcesontheplanet—they’rethepotentialenergyofawholeplant.Whengiventheopportunitytosprout,aseedwillspendasmuchenergyaspossibletogetarootintheearthandaleafuptoheaven.Indoingso,asproutcreatesmoreconcentratednutritionperouncethaniteverwillinitsentirelife.Growyourownsprouts,followingthesimpledirectionshere.

SERVES1OR2

4mediumtomatoes,cored1cuplooselypackedsunflowersprouts½cupalfalfasproutsJuiceof½lemon1teaspoonpowderedkelp1teaspoonnutritionalyeast(optional)

Process the tomatoes and the sprouts through a juicer into a bowl. Stir in thelemonjuice,kelp,andyeast.Pourintoaglassandserve.

Sunshine

Thisbrightorangesmoothieisadelighttotheeyesaswellasthetastebuds.Forapumpkinpie–flavoredvariation,addpinchesofgroundcinnamon,nutmeg,andclove.

SERVES2TO4

7apples,cored,orfilteredwater,asneeded4persimmons,peeledandseeded2bananas,peeled,frozen,andthicklysliced

If using the apples, process through a juicer into a largemeasuring cup (youshouldhaveabout2cupsofjuice).Placethepersimmonsand1cupoftheapplejuice in a blender and blend until smooth. Add the bananas and blend untilsmoothandcreamy,addingtheadditionalapplejuiceifneeded.Pourintoaglassandserve.

CoconutMilk

Coconutshavethebadreputationofbeinghighinfat,butcoconutwatercontainsnofat,andcoconutmeat,dependingonitsmaturity,cancontainlotsofhealthy,goodfats.Itisamazinghowmuchmisinformationisoutthere.

MAKES1½CUPS

½cupfresh,finelychoppedcoconutmeat1cupcoconutwater

Placeboth ingredients inablenderandblenduntil smooth.Strain.Pour intoaglassandserve.

GreenClean

Thisgreendrinkcomesclosetoprovidingthenutritionandcleansingbenefitsofwheatgrassjuiceandisfartastiertodrink.

SERVES1OR2

2to3leaveskale3stalkscelery1cucumber½cuplooselypackedfreshflat-leafparsleyleaves½cuplooselypackedwatercress

Processalloftheingredientsthroughajuicerintoabowl.Pourintoaglassandserve.

Complementary

Thelookofthisdelicioussmoothiedetermineditsname.Thedrink’sorangecolorisperfectlysetoffbytheflecksofbluescatteredthroughout.

SERVES2TO4

1mango,peeledandseeded2peaches,peeledandpitted½cupblueberries4bananas,peeled,frozen,andthicklysliced2cupsfreshlysqueezedorangejuiceorcoconutwater

Place all the ingredients in a blender and blend until smooth. Pour into tallglassesandserve.

Freedom’sFroth

WhenIfirstusedtovisitHawaiiIwouldstaywithFreedom,wholivesinthejungleofMaui.TheRawExperiencewasbornoutofideasthatFreedomandItossedaroundbackthen.Thisdrinkwaspermanentlyonthemenuasatributetohim.

SERVES2

2papayas,peeled,seeded,andchopped4bananas,peeledandthicklyslicedJuiceof2smalllimes1to2cupscoconutwaterorfilteredwater

Place the papayas, bananas, lime juice, and 1 cup of the coconut water in ablenderandblenduntilcombined.Whilecontinuingtoblend,slowlyaddupto1cupoftheremainingcoconutwateruntilsmoothandthick.Pourintoglassesandserve.

Nature’sNectar

Thissmoothietasteslikecoconutcreampie.

SERVES1OR2

3dates,seeded2cupsfilteredwater1cupfresh,finelychoppedcoconut

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft. Transfer the dates and their soakingwater to a blender, add thecoconut,andblenduntilsmooth.Pourintoaglassandserve.

WhiteDelight

Thevanillasapoteismisnamedsinceitisactuallynotamemberofthesapotefamilybutamemberofthecitrusfamily.Vanillasapotes,alsocalledwhitesapotes,aregreenontheoutsidewithpaleivoryflesh.Thegreensapote(atruesapote)isgreenontheoutsideandorangeontheinside.LookforvanillasapotesatLatinmarketsandspecialtyproducestores.

SERVES2TO4

8apples,cored,or3cupsfilteredwater2vanillasapotes,seeded1largecherimoya,peeledandseeded2bananas,peeled,frozen,andcutintochunksSeedsfrom½vanillabean(optional)

If using the apples, process through a juicer into a largemeasuring cup (youshould have about 3 cups). Place 2½ cups of the apple juice and the sapotes,cherimoya,bananas,andvanillainablenderandblenduntilsmooth,addingtheadditional½cupapplejuiceifneededtocreateasoupyconsistency.Pourintotallglassesandserve.

MellowMelon

Therearemanywaystojuiceawatermelon,butmypreferenceistouseajuicepress,whichkeepstheliquidvitalandpreventsoxidationforuptotwenty-fourhours.Whenthejuiceoxidizes,itseparatesandformssedimentaryparticles.Ifyouobtainthejuiceanyotherway(centrifuging,masticating,orgrinding),thejuicewilloxidizeinlessthanonehour.Itisamazingtoseeaglassoffreshlypressedwatermelonjuice—itglowsbrightly,especiallywhenputinthesun.(Picturedhere,topright)

SERVES2TO4

1hugewatermelon(8to10pounds),rindremovedandchopped

Placethewatermeloninajuicepressorinaclothbagoverabowlandpressorsqueezefirmly.Youcanalsoblendthewatermeloninablender,slowlyatfirst,thenfaster,thenstrain.Pourintotallglassesandserve.

NutBliss

Thisdelightfulcombinationofnutmylksandbananasmakesforathick,frozenshakereminiscentofanicecreammilkshake.

SERVES2TO4

Seedsfrom½vanillabean¼cupfilteredwater1cupAlmondMylk1cupCoconutMilk4bananas,peeled,frozen,andthicklysliced4seeded,soakeddates,drained

Placethevanillabeanseedsandthewaterinablenderandblenduntilsmooth.Add themylk and coconutmilk and blend to combine. Add the bananas anddatesandblenduntilsmooth.Pourintoglassesandenjoy.

SweetLimeandAloe

Aloeveraleavesareapowerfulintestinalcleanser,butthefleshisextremelybitterandoftenachallengetoeat.Citrusjuicemakesaloemuchtastier.Lookforcold-pressedaloeveragelathealthfoodstores.

SERVES2TO4

1cupfilteredwater1tablespooncold-pressedaloeveragelJuiceof½lime2cupsfreshlysqueezedorangejuice

Placealloftheingredientsinablenderandblendthoroughly.Pourintoglassesandserve.

AppleZing

Thiszippydrinkisadelighttothetastebuds.Itisnicetojuicetherindofthelemonthroughthejuicerforanaddedsparkofflavor.

SERVES1OR2

10apples,cored½-inchpiecefreshginger⅓ofalemonwithrind,orjuiceof1lemon

Processtheapplesandgingerthroughajuicerintoabowl.Juicethelemonwithrind,orstirinthelemonjuiceoncetheapplesandgingerhavebeenjuiced.Pourintoaglassandenjoy.

NutShake

Whenusingfrozenbananas,slicethemupbeforeputtingthemintheblender.Thiswillensurethatallofthepiecesblendupevenly,resultinginthemostcreamy“milkshake”imaginable.

SERVES1OR2

5dates,seeded2¾cupsfilteredwaterSeedsfrom½vanillabean½cupsproutedalmonds4bananas,peeled,frozen,andthicklysliced

Place the dates in a small bowl, coverwith¾ cup of thewater, and soak forabout1hour,oruntilsoft.Placethedates,alongwiththeirsoakingwater,andthevanillabeanseedsinablenderandblenduntilsmooth.Addthealmondsandthe remaining 2 cups water and blend until smooth. Add the bananas andcontinueblendinguntilsmooth.Pourintoaglassandserve.

FireWater

Thisisagreatwaytostartameal.FireWaterwasservedatTheRawExperienceasapalatecleanseranddigestivestimulant.Itwasagreatopenertoamealattherestaurantandprovidedanewspinonsteppinguptothebarandthrowingdownashot.

SERVES8TO16

2quartsfilteredwater3chiles(suchashabanero,jalapeño,orserrano,oracombinationforaddedflavor),thinlyslicedlengthwise1lemon,coarselychoppedJuiceof1orange2teaspoonsbeetpowder

Place all of the ingredients in a glass jar with a lid. Cover, shake well, andrefrigerateforatleast2hoursorovernight.Pourintoshotglasses,beingcarefultoleavethechilesinthejar,andserve.

GingerBlast

GingergrowswildinriverbedsandthejunglesthroughoutMaui.Whenhikinginthewoods,thesmelloffreshgingeriseverywhere.Itswonderfulscentandflavorenhancethisbracingdrink.

SERVES1OR2

1pineapple,peeled,cored,andchopped2-to3-inchpiecefreshginger,peeledandminced(about¼cup)½cupfilteredwaterJuiceof2lemons

Process thepineapple througha juicer into a largemeasuringcup (you shouldhave about 2 cups). In a blender, thoroughly blend the gingerwith thewater.Strainthroughawire-meshsieve,discardingthegingersolids.Inapitcher,stirtogether thepineapple juice and lemon juice.Add thegingerwater and stir tocombine.Chillbeforeserving.

IronLion

Itisnicetomakethisrootdrinkwithdarkredbeetsforareallyearthytaste.Goldenbeetsprovideafarlighterflavorbutareveryniceaswell.Beetsareanexcellentsourceofiron.

SERVES1OR2

8carrots1beet,peeled½cuplooselypackedfreshcurlyparsleyleaves

Processthecarrots,beet,andparsleythroughajuicerintoaglassandserve.

Lilistar

Starfruit,orcarambola,areasweetjuicyfruitwithaverymildflavor.Mixingthemwiththejuiceofthepassionfruit,whichissometimesknownaslilikoi,bringsoutthetropicaltang.

SERVES2TO4

5starfruits,ribsremovedandseeded1passionfruit,shellremoved

Process the fruits through a juicer or purée in a blender and strain. Pour intoglassesandserve.

TropicalAmbrosia

Thispiñacolada–stylesmoothieisadelicioustropicaldrink.Pineapplesarepropagatedbyplantingthetopcrown.Afewyearslater,anewpineapplegrowsoutofthecenterofthecrownoftheoldone.

SERVES1OR2

1pineapple,peeled,cored,andchopped1cupfresh,finelychoppedcoconutmeat4bananas,peeled,frozen,andthicklysliced

Process thepineapple througha juicer into a largemeasuringcup (you shouldhaveabout2cups).ReservethepineapplefleshformakingFruitRawies.Placethepineapple juice,coconut,andbananas inablenderandblenduntil smooth.Serveinatallglass.

ThinMint

Thissmoothiewasinspiredbyeveryone’sfavoriteGirlScoutcookie.Foradifferenttreat,youcandehydratethissmoothieintorawies.

SERVES1OR2

6dates,seeded1½cupsfilteredwater1largesprigmint3tablespoonsrawcarobpowder1cupCoconutMilk4bananas,peeled,frozen,andthicklysliced

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Placethedatesandtheirsoakingwaterinablender,addthemintand carobpowder, andblenduntil smooth.Blend in the coconutmilk and thebananasuntilsmooth.Pourintoatallglassandserve.

Soursop-Pineapple

Soursopskinsareusuallygreen,butifthesoursopisallowedtofullymatureinthetropics,itturnssilver.Makecertaintoremoveallsoursopseedssincetheyarepoisonous.

SERVES2TO4

1soursop,peeledandseeded1pineapple,peeled,cored,andchopped

Processthefruitsthroughajuicerintoabowl,pourintoglasses,andenjoy.

LiverCleanse

Thisdrinkisagreatwaytocareforyourliver,whichfiltersthebloodandeliminatesmanyofthetoxinsthebodyencounters.Thisdrinkhelpstheliverremoveoldwasteandalsohelpsclearthegallbladder.Thisdrinkwascalledthe“ElvisParsley”onTheRawExperiencemenubecauseitmadeyoushimmyandshake.

SERVES1OR2

¼cuplooselypackedfreshflat-leafparsley1clovegarlic2cupsfreshlysqueezedorangejuiceJuiceof1lemon1tablespoonoliveorflaxoilPinchofcayennepepper

Place theparsley,garlic,and1cupof theorange juice inablenderandblend.Strainthroughawire-meshsieveintoapitcher.Addtheremaining1cuporangejuice,thelemonjuice,oil,andcayenne,andstir.Serveimmediately.

Rejuvelac

Dr.AnnWigmore,thewomanwhobroughtsproutsandwheatgrasstotheworld,wasamajorproponentofrejuvelac,aculturedgraindrinkfullofhealthybacteriaandenzymeshelpfulinthedigestionofrawfood(particularlywhentransitioningtoarawfooddiet).Drinkingrejuvelacisalsoanexcellentwaytobringpositivefloraintotheintestinaltract,therebybringingthebodyintoamorealkalinebalanceandstrengtheningtheimmunesystem.

SERVES2TO4

1cupsproutedwheatberriesorsproutedquinoa,withsproutsofequallengthastheseed7cupsfilteredwater

Placethesproutsinaclean½-gallonjugandaddthewater.Coverwithascreenorleaveopen.Placethejuginawarmarea,outofdirectsunlight,andsoakthesprouts overnight. Strain through a wire-mesh strainer, discarding the soakedwheatberries.Therejuvelacshouldsmellslightlysour.Refrigerateuntilchilledbeforeserving.

IntestinalCleanse

Everyonceinawhile,itisagoodideatohelpcleartheintestines.Manypeopleeatfarmorethanneededorcouldhaveeatenbetterfoodsintheiryouthandarenowreadytocleansetheunhealthyremainsfromtheirsystems.Psylliumhusksaretheoutercoatingofthepsylliumseedandtheyhaveagreatabilitytoswellandhelpeliminateoldintestinalmucoidmatterthatmaybelimitingtheabsorptionofnutrientsorimpedinghealthydigestiveaction.Thereareotherbulkingorbrushingagentsthatworksimilarly,althoughpsylliumiswidelyrecommendedandcommonlyavailableinmosthealthfoodstores.Thisdrinkisasweetandeasywaytowardbetterhealth.

SERVES1OR2

10apples,coredJuiceof1lemon1tablespoonpsylliumhusks

Processtheapplesthroughajuicerintoabowl(youshouldhaveabout4cups).Blendorstirinthelemonjuiceandpsyllium.Pourintoaglassandserve.

Flaxative

Flaxseedsareagreatsourceoffiberandcanhelptocleanouttheintestinaltract.Thisdrinkisagreatwaytohelpkeepthingsmoving.

SERVES1OR2

¼cupflaxseeds1cupfilteredwater(optional)4apples,cored2bananas,peeled,frozen,andthicklysliced

The flax seedsmaybeprepared inoneof twoways:Place the flax seeds in abowl, cover with the water, and soak for 15 minutes, until the seeds haveabsorbedallofthewaterandagelisformed.Alternatively,grindtheflaxseedsinto a powder using a coffee grinder or a small food processor. Process theapples througha juicer intoa largemeasuringcup (youshouldhaveabout1½cups).Place the flaxandapple juice inablenderandblenduntil smooth.Addthebananasandblendagainuntilsmooth.Pourintoatallglassandserve.

CoolingGreen

Thislightandjuicydrinkissatisfyingandprovidesanabundanceofminerals.Cucumberscontainmuchoftheirvitalnutrientsintheirskin.Unfortunately,theflavorofacucumber’sskinisquitebitter.Toenjoyafartastiercucumber,skinincluded,followthesesimpleinstructions:Cutthetipsoffthecucumber.Takethetipfromoneendandrubitsexposedfleshinsmallcirclesontheskinneartheoppositeenduntilamilkywhitesapcomesoutoftheskin.Repeat,usingtheothertipontheskinoftheoppositeend.Cutoffthenewendsnowcoatedinwhitesapanduseyournew,improvedcucumber.

SERVES1OR2

1largecucumber3stalkscelery1teaspoonpowderedkelp

Process thecucumberandcelery througha juicer intoabowl.Stir in thekelp.Pourintoaglassandenjoy.

Thisflavorfuldrinkcombineseightvegetablesandispower-packedwithawiderangeofnutrientsthatprovidelong-lastingenergy.

SERVES1OR2

2tomatoes1carrot1beet,peeled1yellowbellpepper1cucumber,endstrimmedandrubbed(seeabove)2stalkscelery½cuplooselypackedfreshflat-leafparsleyleaves1or2clovesgarlic1or2shotsofwheatgrassjuice(optional)

Processalloftheingredientsexceptthewheatgrassjuicethroughajuicerintoabowlandstirtocombine.Pourintoaglass.Addashotofwheatgrasstotheglassforalivelykick!

Appetizers

PestoWrapsFlax-DulseChipsCornChipsCarrot–PineNutDipCeleryandAlmondButterVeggieKabobsTofu-StuffedCherryTomatoesMiniPizzasCabbageRolls

PestoWraps

Thesedelightfullittletreatswereoneofthemanybite-sizedcreationsthatIcameupwithforacateringgig,andtheybecamesuchahitthatpeoplerequestedthemforeverafter.(Picturedhere)

SERVES4TO6

3largezucchini,peeledPinchofsun-driedseasaltJuiceof½lemon

PRESTOPESTO2cupschoppedwalnuts2cupslooselypackedfreshgreenandpurplebasilleaves3clovesgarlic1heapingtablespoonredmiso

2tomatoes,cubedChoppedgreenandpurplebasil,forgarnish

Usingavegetablepeelerormandoline,cutthin,widestripslengthwisedownthezucchini.Placethezucchinistripsinabowl,coverwithwater,addtheseasaltand lemon juice, and soak for 2 hours, or until they taste clean (not starchy).Drain,rinse,anddrainagain.To prepare the pesto, place the walnuts, basil leaves, and garlic in a

homogenizer juicer or food processor and homogenize, creating an oily paste.Transferthepastetoabowlandstirinthemiso.Toprepareeachwrap,layazucchinistripflatonyourworksurface.Dropa

teaspoon of pesto in the center of the zucchini strip. Press a small piece oftomato into the pesto. Fold or roll up the zucchini strip. Secure the wrap bypiercingitwithatoothpickorplaceit,seamsidedown,onaservingplate.Serve

garnishedwiththechoppedbasil.

Flax-DulseChips

Flaxcrackersarepossiblythesimplestchiporcrackertomakeandareacrunchydelight.Allyouwillwantis“justtheflax,ma’am.”

SERVES2TO4

3cupsflaxseeds4cupsfilteredwater¼cupdulseflakes

Place the flaxseeds inabowl,coverwith thewater,andsoak for15minutes.Mix in the dulse flakes. Drain through a wire-mesh sieve. Using one of themethods described here, thinly spread the mixture ¼ inch thick on theappropriate drying surface for the chosen method. Dry for 18 hours, or untilcrispy.

CornChips

Dehydrationremoveswaterwhileleavingtheenzymesandnutritionofthedehydratedfoodintact.Dryingcornconcentratesitsflavor,anddryingthecoconutmakesitcrunchyandoily,givingthesecornchipsgreatflavorandbigcrunch.

SERVES4

2cupscornkernels(approximately4earscorn)1cupfresh,finelychoppedyoungcoconutmeat¼cupdriedcilantroDashoffreshlysqueezedlimejuicePinchofsun-driedseasalt

Inafoodprocessor,processthecornandthecoconutmeatuntilwellcombined.Addthecilantro,limejuice,andseasaltandcontinuetopulseafewtimesuntilchunky.Spreadinasinglesheetabout¼inchthickonadehydratorsheetoronaflat piece of ceramic.Using one of themethods described here, dehydrate thecornchipmixturefor5hours,oruntildryontop.Flipandcontinuetodryfor5hoursmore.Cutintotrianglesanddryuntilcrisp,about2hoursmore.Keepinasealedbagorcontainertomaintaincrispness.

Carrot–PineNutDip

Dipsandspreadsareagreatwaytostartameal.Thiscreamycarrotdipkeepsthemcomingbackformore,somakealot.

SERVES2TO4

4carrots2cupspinenuts,soakedfor2hoursanddrained¼cuplooselypackedfreshflat-leafparsley2tablespoonslooselypackedfreshcilantroleaves3tablespoonsBraggLiquidAminosornamashoyu1loafCarrot-AlmondEssenceBread,sliced,forserving

Processthecarrotsthroughajuicerintoalargemeasuringcup(youshouldhaveabout 1 cupof juice).Place all of the ingredients in a blender andblenduntilsmooth.PourintoabowlandservealongsidetheCarrot-AlmondEssenceBread.

CeleryandAlmondButter

ThiswasastandardsnackinmyschoollunchandpossiblythefirstrecipeIeverlearnedtomake.Inevercouldgetenoughofthemthen,andIstillcan’tnow.

SERVES2TO4

1bunchcelery,separatedintostalksandtrimmed1cupsproutedalmondsorrawalmondbutter½cupsoakedraisins,drained

Breakthecelerystalksinhalfandpeeloffanylargestrings.Cuttheceleryinto5-inch pieces. In a food processor, blend the almonds and raisins. Spread thealmondmixtureonthecelerysticksandserve.

VeggieKabobs

Thisdishhasahighentertainmentvalue.Thereissomethingtobesaidforfunfood.Thesedisplaybeautifullyandarealmostasenjoyabletomakeastheyaretoeat.(Picturedhere.)

SERVES4

MARINADE2teaspoonsoliveoil¼cupBraggLiquidAminos2cupsfilteredwater2tablespoonsapplecidervinegar1clovegarlic,pressedJuiceof½lemonPinchofpaprikaPinchofchilepowderPinchofdriedcilantro

10cherrytomatoes1avocado,peeled,pitted,andcubed1onion,cubedandseparatedintothinsquares10pittedolives1largeredbellpepper,seededandcutintochunks1smallpineapple,peeled,cored,andcutintochunks

Topreparethemarinade,inalargebowl,combinetheoliveoil,Braggs,water,vinegar,garlic,lemonjuice,paprika,chilepowder,andcilantro.Mixwell.To prepare the kabobs, spear the tomatoes, avocado, onion, olives, bell

pepper,andpineappleonto10-inchwoodenskewers,alternating ingredientssothatthetastesandcolorsmix.

Place the kabobs in a shallow bowl and pour the marinade over them.Marinatethekabobsforatleast1hourandupto10hoursbeforeserving.

Tofu-StuffedCherryTomatoes

Tofuistraditionallyalive-culturedfoodcomposedmostlyofalivingbacteriaknownasAspergillusoryzae.Mostcompaniespasteurize(cook)theirtofusoitdoesn’tfermenttoofar,andindoingsokillallofitslivingcultures.Atrueunpasteurizedtofuisalivingfoodbutnotarawfoodbecauseitisgrownoncookedsoybeans.Thetofurecipebelowisforsproutedtofuthatisbothrawandlive.Tofutakestimetomaster,sobepatient.

SERVES4TO6

BASICTOFU1cupslightlysproutedsoybeans(tailshouldjustbepokingoutofthebean)2to4tablespoonsfilteredwater1teaspoonnigari1teaspoonmiso

¼cupdicedyellowbellpepper¼cupmincedonion,rinsed1clovegarlic,pressed2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantroJuiceof½lemonBraggLiquidAminos20cherrytomatoes2teaspoonspaprika,forgarnish

Topreparethetofu,rinsethesproutedsoybeanswell.Usingafoodprocessor,grindthesproutedsoybeanswithjustenoughwatertocreateathickpaste.Placethesproutedsoybeansinabowlandstir inthenigariandthemiso.Coverthetofuwith apieceof cheesecloth.Placea second, smallerbowl inside the first,

pressingsothatitpressesdownonthetofu.(Youmayneedtoputabrickorjugofwater in the secondbowl to addweight.)Leave the tofu in awarm (70° to85°F),darkplacefor24hours,oruntilit’sdryandfirm.Removethetofufromthebowland,usingthecheeseclothorasilkscreen,squeezeoutanyremainingwater.Inalargebowl,mixthetofu,bellpepper,onion,garlic,parsley,andcilantro.

Stirwell.AddthelemonjuiceandtheBraggstotaste.Scoopout thecherry tomatoesusinga tomatocorerorasharpparingknife.

Fill each tomatowitha smallamountof the tofumixtureandserve,garnishedwiththepaprika.

MiniPizzas

Thismaybeoneoftheultimaterecipesintheworldofrawcuisine.Thismini-pizzarecipewillconvinceanyonethatrawfoodisn’tjustsaladsandnuts.

SERVES4

PizzaCrust(recipefollows)1cupRedSauce1cupWhiteSauce½cupchoppedfreshbasil,forgarnish

Beginning1dayinadvance,preparethepizzacrust.Toserve,place thepizzacrustsona tray.Spread¼cupof theredsauceon

top of each crust, then¼ cup of the white sauce. Garnish with the basil andserve.

PIZZACRUST

MAKESDOUGHFOR4MINIPIZZAS

2cupssproutedbuckwheatorsoftwheat,sproutedfor2days3largecarrots,plus2tablespoonsshreddedcarrot2tablespoonsshreddedbeet2tablespoonsmincedonion¼cupflaxseeds2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantro2tablespoonsfinelychoppedfreshbasil2tablespoonsnutritionalyeast2tablespoonscarawayseeds2tablespoonssun-driedseasalt

Homogenizethesproutedbuckwheatwiththewholecarrotsinahomogenizingjuicer. In a bowl, mix the wheat mixture with the shredded carrot, beet, andonion. In a coffee grinder or small food processor, grind the flax seeds into apowder. Add the ground flax seeds, parsley, cilantro, and basil to the wheat-carrotmixture. Stir in the yeast and caraway seeds, and add salt to taste.Mixwell(youmayneedtosinkyourhandsintothisone).Usingwethands,pressthedoughinto3-inchdisks,¼to½inchthick.Using

oneof themethodsdescribedhere,dehydrate thecrusts forabout12hours,oruntildry.Todecreasethedryingtime,occasionallyflipthecrusts.

REDSAUCE

MAKES3½CUPS

7dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2largetomatoes,chopped1clovegarlic4freshbasilleaves,chopped2tablespoonsBraggLiquidAminos2tablespoonsoliveoil1tablespoonnutritionalyeast

Placethesun-driedtomatoes,tomatoes,garlic,basil,Braggs,oliveoil,andyeastinablender,andblendwelluntilsmooth.Thesauceshouldbeverythick.

WHITESAUCE

MAKES3CUPS

½cupmacadamianuts¼cuppinenuts½cupcashews1cupfilteredwater,plusadditionalforthinning,ifneeded2tablespoonsoliveoil1tablespoonBraggLiquidAminos2teaspoonsnutritionalyeastJuiceof1lemon

Place the macadamia nuts, pine nuts, and cashews in a bowl, cover with thewater,andsoakfor2to6hours,untilsmoothandcreamy.Drain.Placealloftheingredients in a blender and blend until smooth, adding additional water, ifneeded,toobtainacreamyconsistency.

CabbageRolls

Cabbageprovidessomeofthemoredurableleavesinthevegetablekingdom.Cabbageleavescanbeusedasasaladbowl,asaburrito“tortilla,”or,inthiscase,asthewrapforcabbagerolls.ThisAsian-styledishwasmodeledafteraChinesecabbagerollthatIusedtoeatafterkungfuclass.Seapalmisgenerallyavailableinadriedformandmustbemoistenedforeasierdigestionandculinaryuse.

SERVES4

8sturdycabbageleaves½cupsproutedmungbeans1cupshreddedredcabbage1cupshreddednapacabbage½cupshreddedcarrots¼cupseapalm(wet)2tablespoonswhitesesameseedsJuiceof1largelemon1teaspoonmirinorricewinevinegar1teaspoonsesameoil1teaspoonBraggLiquidAminosornamashoyu1teaspoonrawtahiniorpumpkin-seedbutter

Placethecabbageleavesonaplateandplace in therefrigerator(thiswillhelpsoftenthemforrolling).In a large bowl, combine themung sprouts, shredded cabbages, and carrots

andmixwell.Addtheseapalmandsesameseedsandmixwell.Placethelemonjuice,mirin,sesameoil,Braggs,andtahiniinablenderandblendwell.Pourthelemonjuicemixtureintothebowlcontainingtheshreddedcabbageandtosstocombine.Coverandrefrigeratefor2hoursbeforeassemblingtherolls.Toprepareeachroll, fillawholecabbage leavewith½cupof theshredded

cabbagemixture. Fold the ends in tightly to enclose the filling, then finish byrollinguptheleafintheoppositedirection(likeaburrito).Ifneeded,piercetherollswith a toothpick tokeep themclosed.Repeat for the remaining rolls andserve.

FruitDishes

ExoticFruitSaladTropicalFruitSaladMixedMelonBallSaladAppleswithGingerChutneyStarFruitandRaspberry-NutKremeFruitRawiesApple-CinnamonCupCinnamon-AppleSproutedWheatPersimmonSunburstMangoBlissApplesauceCherimoyaFreezeBanalmondBlissPineapple-PepperSaladPineapple-GingerPuddingMangoPuddingBanana-DatePuddingPapayaFundaeFabulousFigParfaits

ExoticFruitSalad

Natureprovidessuchawiderangeofflavorsandcolors,andeachareaoftheworldhasitsownuniqueofferings.Travelerscantakeinmorethanjustthesightsofaforeignland;theycanexperiencenewtastesthatbroadenthesenses.Athome,lookfortropicalfruitsinlocalMexicanorAsianmarkets.PohaberriesarealsoknownasChineselanterns,incaberries,goldenberries,orpsylisfruits;theyareavailableatmanymarketsinbothfreshanddriedforms,andthefreshonesarecontainedinalittlepaperlantern(hencethename)muchlikeaminiaturetomatillo.Forafunpresentationofthissalad,serveitinpapayaboats—halvedpapayaswithseedsandfleshremoved.

SERVES2TO4

2cherimoyas,peeled,seeded,andsliced1papaya,peeled,seeded,anddiced1mango,peeled,seeded,anddiced1eggfruit,peeled,seeded,andthinlyslicedlengthwise1sapote,pulpseededandmashed5to10Surinam(pitanga)cherries,pitted,orpohaberriesFreshlyshreddedcoconut,forgarnish

Combinethecherimoyas,papaya,mango,eggfruit,andsapoteinalargeservingbowl.Gentlyfoldinthecherries,sprinklethecoconutontop,andserve.

TropicalFruitSalad

Tropicaltreatscanadddeliciousnewflavorsaswellasvariednutrientstoyourdiet.ManyofthetropicalfruitsinthissaladcanbeobtainedinAsianmarkets.Ifyouliveinthetropics,removetheseedsfromthepapayas,persimmons,andcherimoya,andplantthem.Intime,you’llbeabletoharvestandenjoyyourownfruit.

SERVES4TO6

2papayas,peeled,seeded,andcutinto½-inchcubes2mangos,peeled,seeded,andcutinto½-inchcubes1pineapple,peeled,cored,andcutinto½-inchcubes3Hachiyapersimmons,seededandcutinto½-inchcubes1cherimoya,peeled,seeded,andseparatedintosmallsections1smallbunchbananas,peeledandthicklyslicedcrosswise1starfruit,peeledandthinlyslicedcrosswise1kiwi,peeledandthinlyslicedFreshlyshreddedcoconut,forgarnish

Placethepapayas,mangos,pineapple,persimmons,cherimoya,andbananasinalargeservingbowl.Alternate star fruitandkiwi slices ina spiralover the top.Garnishwiththecoconut.

MixedMelonBallSalad

Thisdishentertainsnotonlywithitsdeliciousflavorsbutalsowithitsshapesandcolors.Forafestivepresentation,servethissaladinahollowed-outwatermelon.(Picturedhere)

SERVES4TO6

1cantaloupe,halvedandseeded1honeydewmelon,halvedandseeded1watermelon,halvedJuiceof2limes

Scoopout thefleshof themelonswithamelonballer,placeina largeservingbowl,andmixgently.Splashwiththelimejuiceandserve.

AppleswithGingerChutney

Applesareavailableyear-roundandmakeexcellent“chips.”Bythinlyslicingtheapplelengthwisearoundthecore,youcanobtainanaverageoftenslicesperapple.

SERVES2TO4

10dates,seeded¾cupfilteredwater1½-inchpiecefreshginger¼cupfreshlysqueezedorangejuicePinchofgroundcinnamon4crispapples,coredandthinlysliced

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Finelygratethegingerwithagingergraterorfinegratertoextractitsjuice(youshouldhaveabout1tablespoon).Placethedatesandtheirsoakingwater alongwith the ginger and orange juices and cinnamon in a blender andblenduntilsmooth.Arrangetheappleslicesonaplateandpourthedatemixtureoverthem,orservethedatemixtureinabowlwiththeappleslicesaroundit.

StarFruitandRaspberry-NutKreme

Starfruit,alsoknownascarambola,hasfivetosevendeeplengthwiseribsthatformbeautifulstarshapeswhenthefruitisslicedcrosswise.Theedges(pointsofthestar)canbetougherthantherestofthefruit,soitisoftennicetoremovetheedgesandtheseedsbeforeuse.

SERVES2TO4

1cupdates,seeded1cupfilteredwater1cupsproutednuts10raspberries2starfruits,thicklyslicedcrosswiseFreshmintleaves,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,nuts,andraspberriesina blender and blend slowly, adding the reserved liquid as needed until themixturebecomessmooth.Arrange the star fruitonaplate.Spoonsomeof thenutkremeoneachslice.Garnishwiththemintleaves.

FruitRawies

Thesedeliciousdehydratordelightsarequickandeasytomake.Thesewereoriginallycalled“fruitcookies,”butsincethereisnocookinginvolved,I’vedubbedthem“rawies.”

SERVES3TO4

10seeded,soakeddates,drained6bananas,peeledandhalvedcrosswise1cuppeeled,cored,andcoarselychoppedpineappleor4apples,peeledandcored1cupchoppedwalnuts1teaspoongroundcinnamonDashofpurevanillaextract

Inafoodprocessor,blendthedates,bananas,pineapple,walnuts,cinnamon,andvanillauntil the fruit is just slightlychunky.Form themixture into littleballs,using2to3tablespoonsforeach,andflatteneachballintoadisk1inchthick.Arrangeondryingtraysand,usingoneofthemethodsdescribedhere,dehydratefor18hours,oruntildry.

Apple-CinnamonCup

Thisdishwasinspiredbyharosset,atraditionaldishmadeofapples,walnuts,andwineeatenatPassover.WheneverIgotoaPassoverseder,Ibringthisdish,andit’salwaysabighit.

SERVES2TO4

6seeded,soakeddates,drainedJuiceof½lemon1teaspoongroundcinnamon1teaspoongroundallspice1teaspoonfreshlygroundnutmeg3crispapples(suchasFujiorGala),peeled,cored,andshreddedorcutintomatchstick-sizepieces¼cupsoakedraisins,drained2tablespoonschoppedwalnuts,forgarnish

In a food processor, combine the dates, lemon juice, cinnamon, allspice, andnutmegandprocessuntilsmooth.Transfertoalargebowlandstirintheapplesandraisins.Spoontheapplemixtureintoindividualbowlsorramekins,garnishwiththechoppedwalnuts,andserve.

Cinnamon-AppleSproutedWheat

Sproutedwheat,afantasticsourceofprotein,stillcontainssomegluten.Itcanbereplacedherewithsproutedbuckwheat,whichisglutenfreeandevenhigherinprotein.

SERVES2TO4

8seeded,soakeddates,drained2cupssproutedwheatberries2apples,peeled,cored,andshredded1teaspoongroundcinnamon1teaspoonfreshlygroundnutmeg½cupraisins,forgarnish

In a food processor, combine the dates, wheat berries, apples, cinnamon, andnutmegandpulseuntil combinedbut still chunky.Transfer to abowl,garnishwiththeraisins,andserve.

PersimmonSunburst

Hachiyapersimmons,alsoknownasJapanesepersimmons,areveryhighintannicacidandtastelikeverybitterchalkwhenunderripe.Toavoidthis,makecertainthatyourpersimmonsarefullyripeandsoft.Theskinshouldpeeloffthefruiteasilyiftotallyripe.

SERVES2TO4

6dates,seeded½cupfilteredwater½cupfreshblueberries4ripeHachiyapersimmons

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inafoodprocessor,combinethedates,theirsoakingwater,andtheblueberriesandprocessuntilsmooth.Starting at the point of eachpersimmon, slice anX shape through the skin,

cuttingallthewaydowntothenubontop.Placethefruit,pointup,onservingplates.Gentlypeel theskinawayfromeachfruit,andleaveithanginglikethepetalsofaflower.Usingamelonballerorasmallspoon,scoopoutapieceofpersimmonfromthetopofeachopenfruit.Spoonsomeoftheblueberrysauceintotheopenpersimmonpointsanddrizzlemoreoverthetops.

MangoBliss

Thisrecipehasprovidedjoyandfunforeveryonewhohastriedit.Ifindthatsimplicityisoftenbest.Besides,whocouldimproveuponthemango?

DELIGHTS1

MangotreeLadder(optional)

Pickaripemangofromthetree.Peelandeatitimmediately,preferablyonthebeachornearariver.Bliss.Swim.Wow.

Applesauce

Applesauceisagreattreatforkidsandaquickandeasysidedish.Asavariation,add1½teaspoonsofgingerjuice.

SERVES2TO4

¼cupraisins¾cupfilteredwaterJuiceof½lemon2large,crispapples,peeled,cored,anddicedGroundcinnamon,forgarnishFreshlygroundnutmeg,forgarnish

Place the raisins in a small bowl, cover with the water, and soak for 1 hour.Placetheraisins,theirsoakingwater,andthelemonjuiceinablenderandblenduntilsmooth.Addtheapplesandblenduntilsmooth.Sprinkleeachservingwithcinnamonandnutmeg.

CherimoyaFreeze

PeoplethroughouttheSouthPacificadorethisdish.ManypeopleintheHawaiianIslandshavetoldmeitremindsthemofchildhoodvisitstolocalfruitstandswherethey’denjoyasimilarsticky,sweetfrozentreat.Whenitischerimoyaseason,Ialwaysmakeextraandfillmyfreezer.ServewithBuckies,withchoppednuts,oronitsown.

SERVES2TO4

5cherimoyas,peeledandseededJuiceof2limes

Put thecherimoyas ina sealedcontainerand freeze forabout8hours,oruntilfirm.Putthefrozenfruitthroughahomogenizingjuicerwiththeblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Addthelimejuiceandprocessuntilsmooth.Pourintoindividualbowlsandserve.

BanalmondBliss

Thiscreamytreatisanevolutionofbananaicecream.Asafrozentreat,thisdishispurebliss.EnjoywithBuckiesasanalternativetochoppednuts.

SERVES2TO4

8bananas,peeledandsliced¼cupAlmondMylk2tablespoonsrawalmondbutter1teaspoonpurevanillaextractChoppedwalnuts,forgarnish(optional)

Place the bananas in a sealed container and freeze for about 8 hours, or untilfirm.Putthefrozenbananasthroughahomogenizingjuicerwiththeblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Inalargebowl,combinethealmondmylk,almondbutter,andvanilla.Addthefrozenbananapuréeandstiruntilcombined.Freeze,covered,for1hour,oruntilfirm.Transfertoindividualservingbowls,garnishwiththewalnuts,andserve.

Pineapple-PepperSalad

Peppersgivethisrecipejusttherightcrunch.Applemintaddsanespeciallyniceflavortothissalad,butifyoucan’tfindit,anysortoffreshmintwilldo.

SERVES2TO4

1largepineapple2redbellpeppers,seededandsliced4kiwis,peeledandthinlyslicedcrosswise¼cupmincedfreshflat-leafparsley¼cupmincedapplemintleavesJuiceof½orange

Witha sharpknife, carefullycut thepineapple inhalf lengthwise, removeanddiscardthecore,andcutoutthefruit,leaving2hollowed-outpineapplehalves.Removetheabrasivebrowneyesfromthefruit.Dicethepineapplefruit.Inalargebowl,mixtogetherthedicedpineapple,peppers,kiwis,andherbs.

Stir in theorange juice.Toserve,divide thesaladamong theemptypineapplehalves.

Pineapple-GingerPudding

Pineapplesarethehighestsourceofbromelain,anenzymethatbreaksdownprotein.Theyaresohighintheseenzymesthattheycanbeusedasadigestivestimulantthathelpseasegastricissuesandaidsdigestion.

SERVES2TO4

10dates,seeded¾cupfilteredwater¾-inchpiecefreshginger4cupschopped,peeledpineapple1cupfreshlysqueezedlemonjuiceGratedzestof1lemonCoarselygroundalmonds,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft.Drain, reserving the liquid. Finely grate the gingerwith a gingergraterorfinegratertoextractitsjuice(youshouldhave1½teaspoons).Placethedates,pineapple, lemon juiceandzest,andginger juice inablenderandblendslowly, adding the reserved liquid as needed until the mixture is smooth yetthick. Pour the pudding into a decorative bowl, sprinkle the almonds over thetop,andserve.

MangoPudding

Mangosareamongthemostpopularfruitsintheworld,andtherearemorethanthreehundredvarieties.Thefruit’savidfanshavecultivateditallovertheworld,andpeoplestillbreednewstrainstoday.

SERVES2TO4

4dates,seeded½cupfilteredwater4mangos,peeled,seeded,andquartered4bananas,peeledandhalvedcrosswiseFreshlyshreddedcoconut,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethemangos,bananas,dates,and¼cup of the reserved liquid in a blender and purée. If needed, add additionalreservedliquiduntilthemixtureissmoothyetthick.Transfertoaservingbowland refrigerate for 2 hours, or until well chilled. Garnish with the shreddedcoconutandserve.

Banana-DatePudding

Thisdishwasoriginallyinspiredbyabanana-date-tofupuddingatanAsianvegetarianrestaurantinNewYorkCity.Ineverdidgettherecipeforit,butthiscreationisanamazinglycloserawversion.(Picturedhere)

SERVES2TO4

6dates,seeded½cupfilteredwaterSeedsfrom¼ofasplitvanillabean6bananas,peeledandhalvedcrosswiseChoppedwalnuts,forgarnishShreddedcoconut,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntil soft. Ina foodprocessor,blend thedates, their soakingwater, and thevanillaseedsuntilsmooth.Addthebananasandprocessuntilsmooth.Spoonthepuddingintoindividualservingbowls.Coverandrefrigeratefor2hours,oruntilchilled.Garnishwiththechoppedwalnutsandcoconutandserve.

PapayaFundae

These“fundaes,”alwaysoneofthemostpopulardessertsatourrestaurants,areagreatpartydish.

SERVES4

CAROBSAUCE6dates,seeded¾cupfilteredwater2tablespoonsoliveoilorhempseedoil¼cuprawcarobpowder

BLACKRASPBERRYKREME5dates,seeded½cupfilteredwater1cupsoakedcashews,drained⅓cupblackraspberries

8bananas,peeled,frozen,andthicklysliced2papayas,halvedandseededChoppedwalnuts,forgarnish

Topreparethesauce,placethedatesinasmallbowl,coverwiththewater,andsoak for about 1 hour, or until soft. Drain, reserving the liquid. In a foodprocessor, combine the dates and the oil, slowly adding the reserved liquid asneeded until the mixture is smooth. Add the carob powder and pulse untilcombined.Tomaketheraspberrykreme,placethedatesinasmallbowl,coverwiththe

water,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,cashews,andblackraspberriesinablenderandblendslowly,addingthereservedliquidasneededuntilthemixturebecomessmooth.

Put the frozenbananas throughahomogenizing juicerwith ablankplate inplace,orpuréeinafoodprocessoruntilsmooth.Fillthepapayahalveswiththepuréed bananas, dividing equally. Top with 3 heaping tablespoons of theraspberrykreme.Drizzlethecarobsauceoverthepapayasandraspberrykremeandgarnishwiththechoppedwalnuts.

FabulousFigParfaits

Freshfigsareawealthoflifeforce,containingthousandsoftinyseedsthatmakethemaveryvirileandhormone-richfood.ThesedelicatefruitsareverypopularinthecuisinesofEuropeandtheMiddleEast,wheretheyoriginated.Feelfreetouseanysproutednutinthepreparationofthenutkreme;pecansarejustmyfavorite.

SERVES2TO4

½cupdates,seeded½cupfilteredwater,plusadditionalasneeded

NUTKREME½cupsoakedpecans,drained

RASPBERRYSAUCE¼cupraspberries

8freshfigsMintleavesorfreshlyshreddedcoconut,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.To make the nut kreme, place the soaked nuts and half of the dates in a

blender and blend slowly, adding up to¼ cup of the reserved soaking liquid,untilthemixtureissmoothyetthick.To make the raspberry sauce, blend the remaining half of the dates, the

raspberries, and the remaining¼ cup of the reserved liquid until smooth.Thesauceshouldhaveathinconsistency;ifneeded,addadditionalfilteredwater.To prepare the parfaits, starting from the top, cut the figs lengthwise into

quarters(leavingthebottomsintact)andgentlypressopen.Spoonsomeof thenut kreme into the middle of each fig. Arrange the parfaits on a platter and

drizzleraspberrysauceoverthetopofeachparfait.Garnishwiththefreshmintleavesorshreddedcoconut.

FruitSoups

Ginger-PearSoupNectarine-CardamomSoupFennel-BerrySoupWatermelonSoupPeach-MelonSoupPersimmonSoupApple-AlmondSoupBerrySoupSpicyPapaya-LimeSoupTropicalFruitSoup

Ginger-PearSoup

Thepearmakesthissoup—sobesuretopickagoodone.Whenselectingpearsforthisdish,choosesofteronesthatareveryripe.Iliketoremovetheskinbeforemakingthisrecipeasityieldsasmootherconsistency.Topeelaripepear,justholditunderrunningwaterandrubtheskinrightoff.

SERVES2TO4

6dates,seeded2cupsfilteredwater¼-inchpiecefreshginger4pearssuchasBartlett,peeled½teaspoongroundcinnamon2freshaniseflowers,or½teaspoonaniseseeds,orafewwispsofFlorencefennel2mintleavesBlackandwhitesesameseeds,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft.Drain, reserving the liquid. Finely grate the gingerwith a gingergraterorfinegratertoextractitsjuice(youshouldhave½teaspoon).Placethedates, pears, cinnamon, anise, mint, and ginger juice in a blender and blendslowly, adding the reserved liquid as needed, until smooth. Pour into bowls.Garnishwiththeblackandwhitesesameseeds.

Nectarine-CardamomSoup

Withitscardamomandcashews,thissummertimedelighthasanEastIndianflair.

SERVES2TO4

4nectarines,pitted2teaspoonsgroundcardamom½cupsoakedcashews,drained1½cupsfilteredwaterPinchofblacksesameseeds,forgarnish

Placethenectarines,cardamom,cashews,andwaterinablenderandblenduntilsmooth.Pourintobowls,garnishwiththesesameseeds,andserve.

Fennel-BerrySoup

InKula,ontheislandofMaui,theKulablackraspberrygrows.Wherevertheraspberrygrows,wildfennelgrowsaswell.Iwouldoftenrubmyfingersonthefennelflowersandthenpicktheberries.Thetastewasfabulous,andthatishowtheflavorcombinationforthissoupwascreated.

SERVES2TO4

3cupsraspberries3cupsblueberries2tablespoonschoppedfreshfennelfronds2cupsfilteredwater1avocado,pittedandpeeledFreshfennelfronds,forgarnish

Placetheberriesintheblenderwiththechoppedfennelandblendwhileslowlyaddingthewater.Addtheavocadoandcontinuetoblenduntilsmooth.Pourintobowls,garnishwithfennelfronds,andserve.

WatermelonSoup

Afewyearsagosomeonetaughtmeanewtechniquefortestingtheripenessofawatermelon:Setthewatermelononatableasitwouldsitontheground.Takeadrystrawfromabroom,orapieceofhay,andlayitacrossthewatermeloncrosswise.Thepieceofstrawwillturnonitsowntowardthelengthofthewatermelon.Themoreitturns,theriperthewatermelon.

SERVES2TO4

8cupspeeled,chopped,andseededwatermelon,juicesreservedJuiceof1limeFilteredwater,asneeded

Placethewatermeloninasealableplasticcontainerorplasticbagandplaceinthe freezer for about 3 hours, or until very cold but not frozen. Transfer thewatermelontoablender,addthelimejuiceandthereservedwatermelonjuice,andblenduntilthinbutstillchunky.Ifneeded,addwater,¼cupatatime,untilthethinandcoarseconsistencyisreached.Transfertoapitcherandfreezeuntilwellchilled,about1hour.Pourintobowlsandserve.

Peach-MelonSoup

Ihadalwaysbeentoldthatmelonsshouldeitherbeeatenaloneorleftalone.Inmakingmelonsoups,I’vefoundthatmelonsactuallycombinequitewellwithotherfoods—providinggreattasteandeaseofdigestion.(Picturedhere)

SERVES2

1largecantaloupe,halvedandseeded2peaches,pitted1½cupsfreshlysqueezedorangejuice½teaspoonfreshlygroundnutmeg

Usingametalspoon,scoopoutthecantaloupeflesh,reservinghalfthefleshforanother use. Set aside both cantaloupe bowls. Place the remaining half of thecantaloupeflesh, thepeaches,orangejuice,andnutmeginablenderandblenduntilsmooth.Dividethesoupbetweenthereservedcantaloupebowlsandserve.

PersimmonSoup

Persimmonstypicallybecomeripeearlyinthefall.Luckily,inHawaiithereisaspringtimefruitthatisacloserelativeofthepersimmon:thechocolatepuddingfruit(alsoknownasthechocolatepersimmon)orblacksapote,whichworksgreatforthissoup,too.

SERVES2TO4

5persimmons,peeledandchoppedPinchofgroundcinnamon1cupfilteredwater

Placethepersimmons,cinnamon,andwaterinablenderandblenduntilsmooth.Pourintobowlsandenjoy.

Apple-AlmondSoup

Thisisaclassiccombothattasteslikeapplepieinabowl.Iftimeallows,trysproutingthealmonds,whichmakesforalessoilysoup.

SERVES2TO4

2apples,cored½cupsoakedorsproutedalmonds,drained1½cupsfilteredwater½teaspoongroundginger½teaspoongroundcinnamon

Placetheapplesandalmondsinablender.Whileslowlyaddingthewater,blenduntil smooth. Pour into bowls and sprinkle each serving with ginger andcinnamon.

BerrySoup

Anyberrywillworkforthisrecipe.Blueberriesproduceathickersoup,whileraspberriesandstrawberriescreateatangier,lightersoup.

SERVES2TO4

4cupsberries(suchasblueberries,strawberries,orraspberries)8seeded,soakeddates,drained1½cupsfreshlysqueezedorangejuice

Place the berries and the dates in a food processor.While slowly adding theorange juice, blend until smooth. Cover and refrigerate until chilled, about 1hour.Pourintobowls,serve,andenjoy.

SpicyPapaya-LimeSoup

Mostofthepapayasyou’llfindinthemarkettodayarehermaphrodites(halfmale,halffemale).Thesefruitsareoblongandhaveaslightpearshape,unliketruefemalepapayas,whichareroundandhavefivelobes.Iprefertheflavoroftruefemalepapayas,buteitherkindwillworkfineinthisdish.

SERVES2TO4

2papayas,peeled,seeded,andchoppedJuiceof1limeFilteredwater,asneededPinchofcayennepepper

Placethepapayasandlimejuiceinablenderandblenduntilsmooth,addingalittle water, if needed, to thin. Pour into bowls, sprinkle each serving withcayenne,andserve.

TropicalFruitSoup

Thisisland-inspiredsouphasadelightfultropicalflavorthatwillmakeyoufeelthealohaspirit.

SERVES2TO4

½-inchpiecefreshginger2cupspeeled,choppedpineapple2bananas,peeledandthicklysliced2papayas,peeled,seeded,andchopped1cupcoconutwaterorfreshpineapplejuicePinchofbeetpowder

Finelygratethegingeronagingergraterorfinegratertoextractitsjuice(youshouldhave1teaspoonjuice).Placethepineapple,bananas,papayas,andgingerjuice inablender.Whileslowlyadding thecoconutwater,blenduntilsmooth.Coverandrefrigerateuntilchilled,1to2hours.Toserve,pourintobowlsandsprinkleeachservingwithbeetpowder.

SavorySoups

CreamyCarrot-GingerSoupRosySeaSoupTomYumSpirulina-AvocadoSoupCreamyRedPepperSoupCascadillaSoupGazpachoMauiOnionGazpachoBorschtCucumber-DillSoupCreamofZucchiniSoupCornChowderCurriedAlmondSoupAlmond-Onion-ParsleySoupCauliflowerChowderPestoSoupPeaSoupCreamofBroccoliSoupSweetPotatoSoup

CreamyCarrot-GingerSoup,RosySeaSoup

CreamyCarrot-GingerSoup

ThissmoothandspicysoupwasoneofthemostpopularsoupsatTheRawExperience.(Picturedhere)

SERVES4

½-inchpiecefreshginger6largecarrots1avocado,peeledandpitted2tablespoonslooselypackedfreshcilantroleaves1tablespoonBraggLiquidAminos1⅓cupsWhiteSauceBlacksesameseeds,forgarnish

Finelygratethegingeronagingergraterorfinegratertoextractthejuice(youshould have about 1 teaspoon).Using a homogenizing juicer, homogenize thecarrots(youshouldhaveabout2cups).Placethegingerandcarrotjuices,avocado,cilantro,andBraggsinablender

andblenduntil smooth.Pour the soup into individual servingbowls, top eachwithabout⅓cupofthesauce,andgarnishwiththesesameseeds.

RosySeaSoup

DulseisapurpleNorthAtlanticseavegetablethathasasmoothandsilkytextureandisnotoverlysalty.Dulsedoesn’tneedtobesoakedbeforeusebecauseitissosofttobeginwith.Dulseissolddried,whole,orasflakes.(Picturedhere)

SERVES2TO4

1beet2cupsAlmondMylk½cupdulseflakes1avocado,peeledandpittedBraggLiquidAminos

Using a homogenizing juicer, homogenize the beet into ameasuring cup (youshouldhaveabout¼cup).Placethealmondmylk,dulse,beetjuice,andavocadoinablender andblenduntil smooth.Add theBraggs to taste.Pour intobowlsandserve.

TomYum

ThistraditionalThai-stylesoupismypersonalfavorite.Ilovecoconuts,andthissoupisallaboutthecoco.Iliketousedifferentagesofcoconutmeattogetvariedtextures.Amorematurenutmakesachunkysoup,whileayoungeronemakesacreamysoup.Ialsoliketouseavarietyofhotpeppers:jalapeño,serrano,andeventhesuper-spicyThaichile,justtogetawiderangeofspiciness.Somepeppersarehotasyoueatthem,othersafteryoueatthem;myfavoritesarehotonlywhenyoustopeatingthem.(Picturedhere,topleft)

SERVES2TO4

1coconut7leavesbasil,plusadditionalforgarnish1sprigoregano5sprigscilantro,stemmed½Thai,jalapeño,orserranochile,seededandminced2tablespoonsBraggLiquidAminosornamashoyu

Open the coconutwith amachete, cleaver, drill, or knife (see here). Pour thecoconutwater intoablender.Withametal spoon, scoopout thecoconutmeatandplaceintheblenderwiththecoconutwater.Addthebasil,oregano,cilantro,chile, andBraggsandblenduntil smooth.Pour the soup into individualbowlsandgarnisheachwithafewbasilleaves.

Spirulina-AvocadoSoup

Spirulinaoffersawealthofnutrition,providinganabundanceofvitaminsandminerals.Thissmoothandsilkysoupispackedwithpowerandtastesgreat.

SERVES2TO4

1largeavocado,peeledandpitted1cupfilteredwater2tablespoonschoppedfreshcilantro,plusadditionalforgarnish2tablespoonsBraggLiquidAminos2teaspoonspowderedspirulinaJuiceof½lemon

Place the avocado, water, cilantro, Braggs, spirulina, and lemon juice in ablender and blend until smooth. Serve in bowls, garnished with additionalcilantro.

CreamyRedPepperSoup

Thissouphasabrightandsweetflavorthatiswellsupportedbytherichnessoftheavocado.

SERVES2TO4

1redbellpepper,seededandchopped1avocado,peeledandpitted2cupsfilteredwaterLeavesfrom1sprigoregano2tablespoonschoppedfreshcilantro2tablespoonschoppedfreshflat-leafparsleyBraggLiquidAminosBlacksesameseeds,forgarnish

Placethebellpepper,avocado,water,oregano,cilantro,andparsleyinablenderand blend until smooth.Add theBraggs to taste. Pour into serving bowls andgarnishwithafewsprinklesofsesameseeds.

CascadillaSoup

Cascadillameans“cascade”or“waterfall”inSpanish,whichisanaccuratedescriptionoftheoutpouringofflavorfromthissweetandtangysoup.

SERVES2TO4

5tomatoes1avocado,peeledandpitted1redbellpepper,seededandchopped1cucumber,chopped1greenonion,chopped1clovegarlic,crushed2seeded,soakeddates,drained1teaspoonchoppedfreshdillBraggLiquidAminos

Usingahomogenizingjuicer,homogenizethetomatoes(youshouldhaveabout4cupsofjuice).Placethetomatojuiceandavocadoinablenderandblend.Addthebellpepper,cucumber,onion,garlic,dates,anddillandblendwell.AddtheBraggstotaste.Pourintobowlsandserve.

Gazpacho

Manypeoplethinkofsoupassomethingwarmorhot.Yetintheheatofthesummer,mostpeopledon’twantahotsoup.Gazpachoisadeliciousrawsouptraditionallyservedchilled.Thissoup,whichoriginatedintheAndalusiaregionofsouthernSpain,isthebasisforthisamazingcreation.

SERVES2TO4

2largeor3mediumtomatoes,plus2cupsdicedtomatoes1smallonion,mincedandrinsed1cucumber,diced2greenonions,choppedJuiceof1orangeJuiceof1lemon1clovegarlic,crushed2tablespoonsapplecidervinegar2tablespoonsoliveoilorflaxoil(optional)⅓cupcoarselychoppedfreshflat-leafparsley1teaspooncoarselychoppedfreshtarragon1teaspoongroundcumin⅓cupcoarselychoppedfreshbasil⅓cupcoarselychoppedfreshcilantroPinchofcayennepepper(optional)BraggLiquidAminosorsun-driedseasalt

Juicethewholetomatoesusingajuicerorpuréetheminablenderandstrain.Setaside.In a food processor, pulse the diced tomatoes, onion, cucumber, and green

onions only a few times to mix and chop the ingredients, not to grind them.Placethereservedtomatojuice,orangeandlemonjuices,garlic,vinegar,andoil

inablender.Addtheparsley,tarragon,cumin,basil,cilantro,andcayenneandblendwell. Ina largebowl, combine thechoppedvegetableswith theblendedsoup.AddtheBraggstotaste.Chillforabout2hoursbeforeserving.

MauiOnionGazpacho

TheMauionionisaspecialthing.ItgrowsupathighelevationsonthesideofHaleakalacrater.Theonioniscrispandsweet,almostlikeanapple.Infact,therearepeopleonMauiwhoeatthemwhole.Mauionionsarewhatmakethissoupsogood.Ifyoudon’thaveaccesstothem,findasuitablesweetoniontoreplaceitwith.

SERVES2TO4

3largetomatoes,plus1tomato,chopped1Mauionion,diced(about¾cup)andrinsed1yelloworredbellpepper,seededandcoarselychopped1clovegarlic1cucumber,peeledandchopped2tablespoonschoppedfreshdillJuiceof1lemon1to2cupsfilteredwaterBraggLiquidAminosorsun-driedseasalt

Usingahomogenizingjuicer,homogenizethewholetomatoes(youshouldhaveapproximately 2 cups). Place the onion, bell pepper, and garlic in a foodprocessor and pulse a few times to blend slightly. Add the chopped tomato,cucumber,dill, lemon juice, tomato juice,and1cupof thewater.Pulsea fewmoretimes,untilthinbutstillchunky.Ifthesoupistoothick,addupto1cupoftheremainingwaterandpulsejustonceortwicetocombine.Donotblenduntilsmooth.AddtheBraggstotaste.Serveimmediately.

Borscht

ThisclassiccabbageandbeetsoupispopularthroughoutRussiaandtheSlavicregionofEurope.Borschtishearty,healthy,andfuntosay.

SERVES2TO4

2to3cupschoppedredcabbage1beet,peeled,shredded,andrinsed2tablespoonsredmiso1clovegarlic1cupfilteredwater

Place the cabbage, beet, miso, garlic, and water in a blender and blend untilsmooth.Pourintobowlsandserve.

Cucumber-DillSoup

Thereisacucumbercalledthelemoncucumberthatisyellowandroundinsteadofgreenandlong.Lemoncucumbersaddanextraflavortothissoup.Ifyoucangetthem,usethem;ifnot,regularcucumberswillwork.

SERVES2TO4

1cupsunflowersprouts2cupsfilteredwater1largecucumber,peeledandchopped2tablespoonslooselypackedfreshdill,plusadditionalforgarnishPinchofnutritionalyeastBraggLiquidAminos

Placethesunflowersproutsandwaterinablenderandblenduntilsmooth.Addthecucumber,dill, andyeastandblenduntil smooth.Add theBraggs to taste.Pourintobowlsandserve,garnishedwiththeadditionaldill.

CreamofZucchiniSoup

Creamysoupsofanykindrequiresomekindoffattomakethemcreamy.Avocado,soakednuts,andcoconutarethetraditionalrawsources.Thisrecipeusescashews,which,ofallthenuts,providethecreamiestconsistency.

SERVES2TO4

¼cupsoakedcashews,drained½cupsproutedalmonds2largezucchini,chopped2tablespoonschoppedfreshcilantro2tablespoonschoppedfreshflat-leafparsley2cupsfilteredwaterBraggLiquidAminosDulseflakes,forgarnish

Placethecashewsandalmondsproutsinablenderandblenduntilsmooth.Addthezucchini,cilantro,parsley,andwaterandblenduntilsmooth.AddtheBraggstotaste.Serveinbowls,garnishedwiththedulseflakes.

CornChowder

OnavisittoGeorgia,afriendofmineturnedmeontorawcornchowder.Itwassummerandcornwasreadilyavailable,soeachnightweexperimentedwithnewevolutionsofcornchowder.Wedecidedthisfinalversionwastheperfectchowder.

SERVES2TO4

½cupsproutedalmonds1cupfilteredwater1clovegarlic¼cupcoarselychoppedfreshcilantro2largecarrots,shredded1cupcornkernels(approximately2earscorn)2tablespoonschoppedonion,rinsedPinchofnutritionalyeastBraggLiquidAminos

Placethealmondsprouts,water,garlicandcilantroinablenderandblenduntilcreamy.Addthecarrots,corn,onion,andyeastandblenduntilchunky.AddtheBraggstotaste.Pourintobowlsandserve.

CurriedAlmondSoup

ManyIndianrestaurantsinNewYorkCityusealmondsintheircooking,andthatwastheoriginalinspirationforthisuniqueanddelightfulsoup.

SERVES2TO4

6carrots,plusshreddedcarrot,forgarnish2cupssproutedalmonds1cupfilteredwater1teaspoonturmeric1teaspoonBraggLiquidAminos1teaspoongroundcumin1teaspooncurrypowder,or1curryleaf1teaspoonnutritionalyeast

Using a homogenizing juicer, homogenize thewhole carrots (you shouldhaveabout2 cups).Place the almondsandcarrot juice in ablender andblenduntilsmooth.Add thewater, turmeric,Braggs, cumin, currypowder, andyeast andblendwell.Serveinbowlsgarnishedwiththeshreddedcarrot.

Almond-Onion-ParsleySoup

Analmondcansproutonlyslightlyatroomtemperature.Foralmondstofullysproutandgrowintoatree,theyrequireatemperatureof57°F.Soakedandgerminatedalmonds,however,stillhaveahighernutritionalvaluethantheoriginalnutandarefartastierthanafullysproutedalmond.

SERVES2TO4

1tablespooncuminseeds½cupsproutedalmonds2cupsfilteredwater½cuplooselypackedfreshcurlyparsleyleaves,plus¼cupchoppedparsley,forgarnish1teaspoonchoppedfreshoregano1clovegarlic,crushed1tablespoonoliveoilBraggLiquidAminos⅓cupmincedsweetonion

Using a coffee grinder or small food processor, grind the cumin seeds into apowder.Placethealmondsandwaterinablenderandblenduntilsmooth.Addthe½cupparsleyleaves,oregano,groundcumin,garlic,andoilandblenduntilsmooth.AddtheBraggstotaste.Pourthesoupintoindividualbowls,stirintheonion,andgarnishwiththechoppedparsley.

CauliflowerChowder

Thecauliflowerandalmondsinthiscreamysoupcreateasynergisticcombinationthattastessomethinglikecookedrice.Thischowderisflavorfulandfun.

SERVES2TO4

1cupsproutedalmonds2tablespoonsshreddedcarrot1cupfilteredwater2tablespoonschoppedonion,rinsed1headcauliflower,chopped(about2cups)2tablespoonsnutritionalyeastBraggLiquidAminos

Place thealmonds,carrot,andwater inablenderandblenduntil smooth.Addthe onion, cauliflower, and yeast and blend until creamy. Add the Braggs totaste.Pourintobowlsandserve.

PestoSoup

ThisRawExperiencecreationhasarobustflavorandchunkytexturethatmakeit“soupreme!”

SERVES2TO4

10largefreshbasilleaves1clovegarlic¼cuppinenuts1tablespoonredmiso1tablespoonnutritionalyeast2cupsfilteredwater2cupsdicedtomatoes(about4tomatoes)¼cupdicedredbellpepper2tablespoonsshreddedcarrot2tablespoonsshreddedbeet2tablespoonsmincedonion,rinsed1tablespoonBraggLiquidAminosBasilflowers,forgarnish

Place thebasil,garlic,pinenuts,miso,andyeast inablenderandblendwhilegraduallyadding thewater.Add the tomatoes,bellpepper, carrot,beet,onion,and Braggs and pulse until chunky. Serve in bowls, garnished with the basilflowers.

PeaSoup

Freshpeasareafunsummertimetreat.Peasstillinthepodarealwaysthesweetest—plusthey’refuntoshuck.

SERVES2TO4

2cupsshelledfreshpeas(approximately2poundspeasintheirpods)½avocado,peeledandpitted¼cuplooselypackedfreshcilantroleaves,plusadditionalforgarnish1cupfilteredwaterBraggLiquidAminos

Placethepeas,avocado,cilantro,andwaterinablenderandblenduntilsmooth.AddtheBraggstotaste.Serveinbowls,garnishedwiththeadditionalcilantro.

CreamofBroccoliSoup

Broccoliandcaulifloweraretwoofthemostbeautifulplantsinnature.Whenflowering,thesemembersoftheBrassicagenushavegiantbulbousflowerheadssurroundedbyolivegreen,cabbagelikeleaves.Broccolistemscanbeusedaswellastheflorets;justpeelthemfirst.

SERVES2TO4

1cupsproutedalmonds3cupsfilteredwater1smallheadbroccoli,chopped(about2cups)½cupchoppedredonion¼cuplooselypackedfreshflat-leafparsleyleaves2tablespoonsnutritionalyeast1tablespoonBraggLiquidAminos2tablespoonsmincedonion,forgarnish2tablespoonschoppedfreshcilantro,forgarnish

Place thealmondsandthewater inablenderandblenduntilsmooth.Pour themixture into a bowl and stir in the broccoli, red onion, parsley, yeast, andBraggs.Spoonthesoupintoindividualservingbowls.Topeachwithalittleofthemincedonionandcilantroandserve.

SweetPotatoSoup

Tomakesweetpotatoesmorepalatable,aftershreddingthem,soaktheminwaterwithsomeseasaltforatleast2hours.Thiswillhelppulloutsomeofthestarchytasteandsoftenthepotatoforblending.

SERVES2TO4

2sweetpotatoes,peeledandshredded(about2cups)⅛cupseasalt3carrots2seeded,soakeddates,drained¼teaspoongroundcardamom1cupfilteredwaterBraggLiquidAminos

Placethesweetpotatoesinabowl,coverwithwater,addthesalt,andsoakforatleast2hours.Drain.Usingahomogenizingjuicer,homogenizethecarrots(youshouldhaveabout1cup).Placethesweetpotatoandthecarrotjuiceinablenderandblend.Addthedates,cardamom,andwaterandblenduntilcreamy.AddtheBraggstotasteandserve.

Salads

MixedFieldGreenswithEdibleFlowersShreddedSaladGardenSaladZucchini-SquashSaladWaldorfSaladCorn,Carrot,andPeaSaladCucumber-JicamaSaladDeluxeSaladSproutSaladLittleItalySaladGreenPapayaSaladGreekSaladSeaSaladCreamyColeslawRootSlawTabouli

MixedFieldGreenswithEdibleFlowers

EverywhereIgoIfindgreenstoeat.Wildgreensgrowwithoutanycultivationorhelp.Theyhavesomuchzestforlifethattheytakeoverpeople’sgardens.Intheend,theyjustgetinsultedbybeingcalledweeds.Isay,“Eattheweeds!”Thissaladiseater’schoice.Usewhatyoulike;somegreensarespicy,whileothersarebitterorsweet.Someedibleflowershaveadistinctflavor,whileothersarejustthereforcolor(seehere).Becreativeanddesignasaladthatsuitsyourtastesandismadeofgreensfoundinyourarea.Consultthelistofgreenslistedhereforideas.

SERVESAFLEXIBLEAMOUNTOFPEOPLE

GreensofyourchoiceEdibleflowers,forgarnishSaladdressingofyourchoice,fordrizzling

In a salad bowl, make a bed of greens. Garnish with the flowers, drizzle thedressingoverthesalad,andserve.

ShreddedSalad

Quicktomakeandhighlyfilling,saladsofshreddedvegetablesareawelcomesidedishtoanymeal.

SERVES2TO4

3carrots,shredded2purplepotatoes,shreddedandrinsed2beets,peeled,shredded,andrinsed2cupsshreddedcabbage(about½head)2cupsCarrot-Cashew-GingerDressing

Inasaladbowl, toss together thecarrots,potatoes,beets,andcabbage.Drizzlethedressingontopandserve.

GardenSalad

Thissaladisstandardfareinanyrestaurant.Nothingfancy,nofrills,justyourbasicsidesalad.It’saquickandeasyadditiontoamealthatneedsjustalittlesomethingextra.Makeitwiththefreshestingredientsanditwillbesomethingspecial.

SERVES2TO4

1smallheadredleaflettuce,tornintosmallpieces1smallheadgreenleaflettuce,tornintosmallpieces1cupradish,clover,andsesamesprouts1cucumber,thinlysliced2largetomatoes,coredandcutintowedges2cupsGreenGoddessDressing2carrots,shreddedPansyflowers,forgarnish

Inasaladbowl,makeabedofthelettucesandsprouts.Topwiththecucumberand tomatoesanddrizzlewith the saladdressing.Garnishwith thecarrotsandpansiesandserve.

Zucchini-SquashSalad

Cucurbitssuchassummersquashessometimeshaveabittertastetothem.Toimprovetheirflavorconsiderably,soakthechoppedzucchiniandyellowsquashinwaterwithapinchofsaltandadashoflemonjuice,thenrinsethoroughly.

SERVES2TO4

2zucchini,cubed2yellowsquash,cubed1onion,slicedandrinsed1½cupsAlmond-CuminDressing

In a salad bowl, combine the zucchini, yellow squash, and onion.Drizzle thedressingontopandserve.

WaldorfSalad

TheWaldorfsaladwasapopulardishoriginallycreatedfortheWaldorfHotelinNewYorkCity.Thisrawevolutionofthetraditionalsaladistastierthantheoriginalandoffersauniqueflavorcombination.

SERVES2TO4

1smallBelgianendive,separatedintoleaves1largeheadredleaflettuce¼cuppeeled,shreddedjicama3stalkscelery,diced1apple,coredanddiced1cupsunflowersprouts½cupchoppedwalnuts1cupredorgreengrapes2cupsWaldorfSaladDressing

Arrange the five nicest endive leaves into the shape of a star around a saladbowl.Byhand,tearthelettuceleavesintosmallpieces,thenslicetheremainingendive leaves crosswise. Mix together the sliced endive leaves and the tornlettuceandaddtothesaladbowl.In another bowl, combine the jicama, celery, apple, and sprouts. Place the

jicamamixtureontopof thegreens.Sprinkle thewalnutson topof the jicamamixtureandthegreens,thenarrangethegrapesontoptoformaring.Finishbydrizzlingthesaladwiththedressing.Serveimmediately.

Corn,Carrot,andPeaSalad

Thissaladevolvedfromacookeddishusingfrozencorn,carrots,andpeasthatIremembereatingatsummercamp.WhenIfinallygotaroundtomakingit,Iwasamazedathowmuchbetteritwasthantheoriginal.Machine-processed,frozen,thawed,andcookedvegetablesjustdon’tcomparetotheirfresh,naturalcounterparts.

SERVES2TO4

2cupscornkernels(approximately4earscorn)4carrots,shredded1cupshelledfreshpeas(approximately1poundpeasintheirpods)1smallonion,dicedandrinsed

Combinealloftheingredientsinasaladbowl,toss,andserve.

Cucumber-JicamaSalad

Thiscoolandcrispsaladisagreatoptionwhenyouwantalivelytexture.Ithasagoodcrunchandisfuntomake.

SERVES2TO4

1cucumber,sliced1smalljicama,peeledanddiced1apple,coredanddiced2stalkscelery,diced2cupsCreamyHerbDressingorCucumber-DillDressing

Combine the cucumber, jicama, apple, and celery in a salad bowl and gentlytoss.Drizzlethedressingontopandserve.

DeluxeSalad

ThiswasthestandardsaladatTheRawExperience.Manyoftherestaurant’srecipeschangedovertheyears,butthisonestayedthesame.Ifitain’tbroke,don’tfixit.

SERVES2TO4

1headromainelettuce,tornintosmallpieces1headredoaklettuce,tornintosmallpieces2heapingtablespoonsalfalfasprouts2heapingtablespoonsshreddedcarrot2heapingtablespoonsshreddedbeet½avocado,peeled,pitted,andthinlysliced2tablespoonsseeded,choppedyellowbellpepper2cupsCarrot-Cashew-GingerDressing

In a large salad bowl, make a bed of the lettuces and sprouts. Top with thecarrot,beet,avocado,andbellpepper.Drizzlethedressingontopandserve.

SproutSalad

Thereisnosubstituteforgrowingyourownfood.Havingadailyinteractionwiththeplantsthatultimatelyprovideyouwithfoodandnutritionisoneofthegreatestpleasuresthereis.Sproutsgrowquicklyandeasilyandcanbegrowninanyseasonandinalmostanysituation(seehereforsproutingdirections).Iknowpeoplewhogrowsproutswhilehiking,intheirvehiclewhiletraveling,aswellasintheirkitchen.Sunflowerandbuckwheatgreensaregrowninsoilforafewdaysafterbeingsprouted.Thisrecipeisfulloflifeforceandpackedwithnutrients,andifyouhavegrownthesproutsyourself,youcanbecertainthattheywillcontainlotsofyourlovingenergy,too.

SERVES2TO4

1tablespoonflaxseeds¼cupfilteredwater2cupssunflowergreens2cupsbuckwheatgreens½cupalfalfasprouts¼cupwheatsprouts2tablespoonssunflowersprouts2tablespoonssesamesprouts2cupsGreenGoddessDressing

Place the flax seeds in a small bowl, cover with the water, and soak for 15minutes,untiltheseedshaveabsorbedallofthewaterandagelisformed.Inasalad bowl, create a bed of the sunflower and buckwheat greens and alfalfasprouts.Garnishwiththewheat,sunflower,andsesamesproutsandsoakedflaxseeds.Drizzlethedressingoverthesaladandserve.

LittleItalySalad

Thisrichandaromaticsalad—aclassicfromthekitchenatTheRawExperience—makesaheartysidedish.YoucanalsoserveitonabedofgreensanddrizzleitwithItalianDressing.Marinatedportobellomushroomsandsun-driedtomatoeslendameatyflavor.Thetomatoesandblackolivesalsogiveanicecolorcontrast.(Picturedhere)

SERVES4

½cupdry-packedsun-driedtomatoes(goldenifavailable)1largeportobellomushroom,stemmedandcutinto½-inchpieces2tablespoonsBraggLiquidAminos1smallclovegarlic,pressed2to5basilleaves,coarselychopped2sprigsoregano,coarselychoppedJuiceof½lemon¼cuppittedolives,diced2tablespoonsdicedredbellpepper2tablespoonsmincedonion2tablespoonsoliveoil

Place the sun-dried tomatoes in a small bowl, coverwithwater, and soak forabout 1 hour, or until soft. In another bowl, combine the portobello, Braggs,garlic,basil,oregano,and lemon juice.Coverandmarinate forat least1hour.Drainthesun-driedtomatoesandslicethemintosmallstrips.Inaseparatebowl,combinethesun-driedtomatoeswiththeolivesandbellpepper.Tokeeptheirflavorfromdominating,rinsetheonionswithwaterinawire-

meshsieve.Drainthemushroommixture,reservingthemarinadeforotheruses.Addtheonionsandthemushroommixturetothebowlcontainingthesun-driedtomatoes.Addtheoliveoilandstirtocombine.Ifneededforadditionalflavor,add¼cupofthereservedmarinade.

GreenPapayaSalad

IslandpeopleallacrosstheSouthPacific,includingHawaii,eatgreenpapayasalad.Therearetwofruitsreferredtoasgreenpapaya:oneisalong,largepapayathatdoesn’tripenwellandisonlyusedgreen;theotherisjustaregularpapayathatisusedbeforeitisripe.Eithermaybeusedinthisrecipe.Greenpapayahasamuchhigherpapaincontentthanripepapayaandthereforeisevenbetterasadigestivestimulant.Seedsofthegreenpapaya,whendriedandground,makeanexcellentreplacementforblackpepper.Serveasis,orarrangeonabedofmixedgreensanddrizzlewithSpicyPapaya-LimeDressing.

SERVES4

2greenpapayas,peeledandseeded1yellowbellpepper,seededanddiced1redbellpepper,seededanddiced½cupdicedredonion,rinsedanddrained¼-inchpiecefreshginger2tablespoonsmincedfreshcurlyparsley2clovesgarlic,pressed1freshjalapeñochile,minced2tablespoonsoliveoil2tablespoonsapplecidervinegar3tablespoonsBraggLiquidAminosJuiceof1lemonJuiceof1lime

Shredthepapayausingaboxgraterortheshreddingbladeofafoodprocessor.In a large bowl, combine the papaya, yellow and red bell peppers, and onion.Finelygratethegingeronagingergraterorfinegratertoextractitsjuice(youshould have about ½ teaspoon). Add the ginger juice to the papaya mixturealongwith theparsley,garlic,and jalapeño.Seasonwith theoliveoil,vinegar,

Braggs,andthelemonandlimejuicesandserve.

GreekSalad

FromthesalsasofMexicotothetapenadeofItaly,andeventothegreenpapayasaladoftheSouthPacific,everyculturehassomethingtooffertheworldofrawfoodcuisine.ThissaladborrowsfromGreece,whosecuisinefeaturesmanytraditionalsaladswithcheese.ThisclassicGreeksaladutilizesseedcheezeinplaceofdairycheese,andincludesolives,anotherGrecianfoodstaple.

SERVES4

1headromainelettuce2tomatoes,diced2cucumbers,diced½cuppittedanddicedolives1tablespoonmincedfreshoregano1tablespoonmincedfreshbasil1tablespoonflaxoil1tablespoonBraggLiquidAminos1tablespoonapplecidervinegarJuiceof1lemon¼cupBasicSeedCheeze

Tear the lettuce by hand into bite-size pieces and place in a large salad bowl.Add the tomatoesandcucumbers. Inaseparatebowl,mix theolives,oregano,basil, flax oil,Braggs, vinegar, and lemon juice.Add the olivemixture to thebowlcontainingthelettuceandtoss.Servewiththeseedcheezeontheside,oraddtheseedcheezetothesalad,tosslightly,andserve.

SeaSalad

Thisisamineral-richsaladwithanAsianflair.Seavegetablessuchasseaweedarewildfoodsthatgrowinoceansthroughouttheworld.Ifyoucan,getfreshseavegetablesthatgrowinyourarea.Ifthat’snotpossible,thenpurchasedriedones.Thereisalargevarietyofseaweedsoutthere,soreadthepackageswellandfindoneyoulike.Avoidseaveggiesthatarecookedbeforesundrying.Driedseavegetablessuchasdulse,seapalm,andwakamearealmostalwaysdriedfresh,whilehijikiandarameareusuallycookedfirst.TwogoodsuppliersofrawseavegetablesaretheMendocinoSeaVegetableCompany(www.seaweed.net)andGoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).ServethisdishonitsownoronabedofgreenswithMiso-TahiniDressing.Forindividualservings,servethesaladonalargeredcabbageleaf.

SERVES6TO8

1largeheadredcabbage,shredded1largeheadnapacabbage,shredded3largecarrots,shredded2greenonions,thinlysliced2cupswetseaweed,rinsedandcoarselychopped,or1cupdriedseaweed,soaked,drained,andchoppedHeaping¼cupsesameseeds(whiteorblackoracombination)1-inchpiecefreshginger3tablespoonsBraggLiquidAminos2tablespoonsricewinevinegarorwhitewinevinegarorothervinegarJuiceof1lemonJuiceof1orange

Inalargebowl,tosstogethertheredandnapacabbages.Addthecarrots,greenonions, seaweed, and 3 tablespoons of the sesame seeds andmixwell. Finely

gratethegingeronagingergraterorfinegratertoextractitsjuice(youshouldhave about 2 teaspoons). Place the ginger juice in a small bowl and add theBraggs,vinegar,andlemonandorangejuicesandstirtocombine.Drizzleoverthecabbagemixtureandtosswell.Garnishwiththeremainingsesameseeds.

CreamyColeslaw

ColeslawhasalwaysbeenoneofthegreatAmericanpicnicfoods.Thisversion’screamyconsistency—theresultofaspecialbalancebetweenitsacidsandoils—anditsflavorofvinegar,tahini,anddatestogetherenhancedbythemustardseeds,makeitaslawtoremember.

SERVES4TO6

DRESSING½teaspoondriedmustardseeds3tablespoonsrawtahini2teaspoonsapplecidervinegar1teaspoonsun-driedseasalt2tablespoonsnutritionalyeast2seeded,soakeddates,drained

1largeheadredcabbage,shredded1largeheadsavoycabbage,shredded3carrots,shredded

Topreparethedressing,usingamortarandpestle,crushthemustardseedsintoafinepowder.Combinethemustardseedpowder,tahini,vinegar,salt,yeast,anddatesinablenderandblendwell.In a large serving bowl, toss the red and savoy cabbages with the carrots.

Drizzlethedressingoverthetop,tosswell,andchillfor1hourbeforeserving.

RootSlaw

Shreddedrootvegetablesofdifferentcolorsmakeforafestiveandbrightsalad.Theyalsoholdtheircolorforalongtime.Rootvegetablesaresturdyandcanbecarvedandshapedinvariouswaystoaddflairandtexturetoadish.Experimentwithdifferentstylesofshreddingandslicingtomakethisdishlookunique.LookforthemirininJapanesemarkets.Yacónisasweettubergrownintropicalenvirons.Ithasasweetflavoralmostresemblingapplesandisquitecrisplikejicama,yetfarmorejuicy.Yacóngrowsfromthereplantedroottopsandtheoffshootsortubersareharvestedinthewinterwhentheflowersdieoff.(Picturedhere)

SERVES4

¼jicama,peeledandshredded1beet,peeledandshredded2carrots,shredded4sunchokes,shredded(optional)½yacón,shredded(optional)2tablespoonsnamashoyuorBraggLiquidAminos2tablespoonsmirin2tablespoonsflaxoilJuiceof½lemon½teaspooncuminseeds,ground½teaspoonmustardseeds,ground½teaspoonkelppowder

Inalargeservingbowl,combinethejicama,beet,carrots,sunchokes,andyacón.Combinetheshoyu,mirin,flaxoil, lemonjuice,cuminandmustardseeds,andkelp powder in a blender and blend until smooth. Pour the mixture over theroots, toss well, and let sit for 1 hour, mixing every 10 to 15minutes or so.Serve.

Tabouli

IwasintroducedtothistraditionalMiddleEasternvegetariandishbythelittlegyroshopsoftheLowerEastSideinNewYorkCity.Traditionally,tabouliismadefrombulgurorcrushedwheat.Sproutedquinoahasalmostthesametasteandaverysimilarconsistency.Ioriginallymadethiswithgroundsproutedwheat,butthewholesproutedquinoahasmorelifeforce(beingwhole)andissofter.Thequinoaonlyneedstosoakovernightandsitoutandsproutforpartofaday,andthenit’sreadytouse.Blackquinoacanbeusedforthisdishforanexoticlook.

SERVES4

3cupssproutedquinoa¼cupoliveorflaxoil1teaspoonsun-driedseasalt2tomatoes,finelydiced½largeredonion,mincedandrinsed1greenonion,thinlysliced1redbellpepper,seededandfinelydiced½yellowbellpepper,seededandfinelydiced2or3sprigsmint,coarselychopped¼cupmincedfreshflat-leafparsley¼cupmincedfreshcilantroJuiceof2lemonsMixedsaladgreens,forliningplatter

Inabowl,mixthequinoa,oil,andseasalt.Stirwell.Addinthetomatoes,onion,greenonion,andredandyellowbellpeppers.Mixinthemint,parsley,cilantro,andlemonjuiceandstiruntil thecolorsaremixedevenly throughout thedish.Serveonabedofmixedsaladgreens.

Dressings

WaldorfSaladDressingAlmond-CuminDressingCreamyHerbDressingSweetMustardDressingMiso-TahiniDressingGreenGoddessDressingMango-GingerVinaigretteHerbedVinaigrettePeanut-CurryDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCucumber-DillDressingItalianDressingSpicyPapaya-LimeDressing

WaldorfSaladDressing

ThisWaldorf-styledressingisaperfectreplacementforthetraditionalmayonnaise-baseddressing.Itincludesagreatraw,veganmayoreplacementthatisfurtherenhancedwithorangejuice,dill,andonion,makinganeasyanddeliciousdressingforaWaldorfsalad.

MAKES2½CUPS

RAWMAYONNAISE½cuprawtahini¼cupfreshlysqueezedlemonjuice2tablespoonsapplecidervinegar2seeded,soakeddates,drained2tablespoonsBraggLiquidAminos,or1teaspoonsun-driedseasalt

¼cupfreshlysqueezedorangejuice2tablespoonsdrieddill2tablespoonsmincedonion1cupfilteredwater

Combineallofthemayonnaiseingredientsinablenderandblenduntilsmooth.Add the remaining ingredients andblenduntil combined.Thedressing canbecoveredandrefrigeratedforupto2days.

Almond-CuminDressing

Thissimpledressinghasarichandrobustflavor.Cuminseedisthedominantflavor,givingitanearthytaste.

MAKES1½CUPS

½cupsproutedalmonds1cupfilteredwater2teaspoonsBraggLiquidAminos1teaspoongroundcumin

Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.

CreamyHerbDressing

Avocadosarethebestthingtousetomakeacreamydressing.Itisimportanttochoosearich,fattyavocado,notafruity,wateryone.SharwilandHaasavocadosarebothgoodchoices.Ifyoudon’tknowthevariety,it’softenachallengetotellwhatitwillbelikeinside.Sincetherearemorethanthreehundredvarietiesofavocado,it’sbesttotryeverytypeyoucanfind,andonceyoufindoneyoulike,usethesametypeinalloftheavocadodishesyoulike.

MAKES2CUPS

1avocado,peeledandpitted2tablespoonschoppedfreshflat-leafparsley2tablespoonschoppedfreshcilantro2tablespoonschoppedfreshbasilDashofBraggLiquidAminos1cupfilteredwater

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.

SweetMustardDressing

Thisdressingisspicedbytheseedofthemustardplantandtemperedbythesweetnessofthecarrotjuiceanddates.Usingorangejuicetoreplacethedatesresultsinatangierflavor.

MAKES1½CUPS

4carrots3seeded,soakeddates,drained,or½cupfreshlysqueezedorangejuice1teaspoongroundmustard2tablespoonsBraggLiquidAminos,orapinchofsun-driedseasalt1tablespoonnutritionalyeast

Process the carrots through a juicer into a bowl (you should have about 1⅓cups).Combinethecarrot juiceandtheremainingingredients inablenderandblend until smooth. The dressing can be covered and refrigerated for up to 2days.

Miso-TahiniDressing

ThisAsian-styledressingwasbyfarthemostpopularchoiceforsaladsatTheRawExperience.Itissaltyandcreamyandseemstobathethesaladinadivinenectar.Well-aged(twoyearsorlonger)whitemisoiswhatgivestheflavortothisdressing,andthetahiniiswhatmakesitcreamy.

MAKES1½CUPS

2tablespoonsrawtahini2heapingtablespoonswhitemiso1seeded,soakeddate,drained1cupfilteredwaterJuiceof1lemon

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto3days.

GreenGoddessDressing

Therearemanydressingsouttherecalled“GreenGoddess.”ThisrecipewastheversionweservedatTheRawExperience.Idon’tknowwhatisinanyoftheotherones,butIdoknowthatthiswascreatedoutofmygarden.Itwascomposedfromthegiftsoftheearthgoddess,andsincethedressingwasgreen,IcalleditGreenGoddess.

MAKES3CUPS

1cupsunflowersprouts2tablespoonschoppedfreshcurlyparsley2tablespoonschoppedfreshdill2tablespoonschoppedfreshcilantroJuiceof1lemon2tablespoonsBraggLiquidAminos1cupfilteredwater

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.

Mango-GingerVinaigrette

ThisAsian-styledressingissweetandtangy.

MAKES2CUPS

1mango,peeledandseeded3-inchpiecefreshginger,peeledandchopped3tablespoonsapplecidervinegar1cupfilteredwaterJuiceof1lemon

Combinealloftheingredientsinablenderandblendwell.Thedressingcanbecoveredandrefrigeratedforupto4days.

HerbedVinaigrette

CenturiesagoEuropeansbeganscentingtheiroilsandvinegarswithherbsbyleavingherbsprigstositinglassjarsofoilsandvinegarsformonths,orevenyears,toslowlyextracttheessenceoftheplant.Thisvinaigretteisatributetothattradition.Ifyoulike,keeptheherbswholeandplacealloftheingredientsinacoveredglassjar,leaveittositinacoolplaceforamonthorso,andthenblend.

MAKES¾CUP

¼cupoliveoil¼cupredwinevinegarorapplecidervinegar2tablespoonsBraggLiquidAminos1clovegarlic,crushed3sprigsflat-leafparsley,chopped4sprigsdill,chopped3sprigscilantro,chopped

Combine all of the ingredients in a blender or food processor and purée untilsmooth.Thedressingcanbecoveredandrefrigeratedforupto4days.

Peanut-CurryDressing

FromIndiatoThailand,curryisusedinmanycuisines.Currypowderisactuallyamixturemadeofmanyspicesfromavarietyofplants.Turmeric,ginger,ajowan,andotherspicesarealloftenusedtomakecurrypowder.ThereisalsoacurrytreethatproducesaveryaromaticandspicyleafthatisacommoningredientinmanyIndiancurrypowders.

MAKES2½CUPS

1cupsoakedpeanuts,drained1teaspooncurrypowder1tablespoonBraggLiquidAminos½-inchpiecefreshginger,peeled1cupfilteredwater

Avocado-ParsleyDressing

Thiscreamydressinghasbothstrongandsubtleflavors.Theparsleygivesthedressinganherbalandearthytone,whilethelemon’saciditycutsthroughthefatoftheavocadoandoffersalightyetsmoothtexture.

MAKES2CUPS

1avocado,peeledandpitted½cuplooselypackedfreshflat-leafparsleyleaves1tablespoonBraggLiquidAminos1teaspoongroundcuminJuiceof½lemon1cupfilteredwater

Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.

Carrot-Cashew-GingerDressing

ThisRawExperienceclassiciszingyandcreamy.Somepeopleeveneatitasasoup.

MAKES2½CUPS

6carrots1-inchpiecefreshginger2tablespoonssoakedcashews,drained2tablespoonsBraggLiquidAminos

Processthecarrotsthroughajuicerintoalargemeasuringcup(youshouldhaveapproximately 2 cups).Reserve¼ cupof carrot pulp from juicing the carrots.Processthegingerthroughthejuicerintothebowlofafoodprocessor.Addthecarrot juiceandthecashewsandprocessuntilsmooth.Addthereservedcarrotpulp and Braggs and pulse once or twice to combine. The dressing can becoveredandrefrigeratedforupto2days.

Cucumber-DillDressing

Thislightdressingisperfectwhenyouwanttheflavorofthesaladtobestrongerthanthatofthedressing.Itsflavorissweetandsouryetnotoverpowering.

MAKES2CUPS

1cucumber,thicklysliced¼cupchoppedfreshdill1tablespoonBraggLiquidAminosJuiceof¼lemon1cupfilteredwaterorcucumberjuice(fromabout2cucumbers)

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.

ItalianDressing

Theherbsusedinthisrecipearesomeoftheeasiesttogrowathome.Freshbasil,oregano,cilantro,andparsleycanalladdtrueflavortoyourmeals.Eachalsoproducesaflavorthatmakesabeautifulgarnishandhelpsbringoutthesubtlerflavors.

MAKES2½CUPS

2tablespoonschoppedfreshbasil2tablespoonschoppedfreshoregano2tablespoonschoppedfreshflat-leafparsleyJuiceof1lemon4teaspoonsapplecidervinegar1tablespoonoliveoil1tablespoonBraggLiquidAminos½cucumber,thicklysliced1tablespoondriedonionflakes1teaspoonpaprika1cupfilteredwater

SpicyPapaya-LimeDressing

ThistraditionalHawaiianIslanddressinghasafruityflavorwitharealkick.

MAKES3CUPS

1mediumtolargepapaya,peeledJuiceof1lime1tablespooncayennepepper1cupfilteredwater2to3tablespoonsBraggLiquidAminos

Seed the papaya, reserving 2 teaspoons of the seeds. Place the papaya, limejuice, cayenne,water, and reserved papaya seeds in a blender and blend untilsmooth.Add theBraggs to taste.Thedressingcanbecoveredandrefrigeratedforupto3days.

KimcheeTraditionalGuacamoleStarFruitGuacamoleStarFruitSalsaRedPepper–ChipotleSalsaTomatilloSalsaChileMolePeaMoleOnion-WalnutPâtéCashew-BeetPâtéSunnyRedPepperPâtéCarrot-AlmondPâtéUnstuffingCranberrySauceBasicSeedCheezeFestiveSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezeHerbedGarlicSeedCheezeColorfulTofuSaladTapenadeEssenceBreadsHerbedEssenceBreadApple-CinnamonEssenceBreadCarrot-AlmondEssenceBreadFruitandNutEssenceBreadCaraway-OnionEssenceBreadPumpkinButterBabaGhanoushSproutedHummus

Kimchee

KimcheeisanAsianversionofsauerkraut,orfermentedcabbage.Kimcheehasatangyandspicyflavor;itisalsoconsideredahealingfoodbecauseithelpsbringhealthybalancebacktotheintestinalflora.Tostarttheculture,you’llneedatablespoonofpreparedkimchee.Usingsomeofapreviousbatchisbest,butyoucanalsopurchasekimchee—justmakesureit’s“live”(unpasteurized)kimcheeanddoesn’tcontainanysugarorchemicals.(Picturedhere)

SERVES4

½headredcabbage½headnapacabbage1-inchpiecefreshginger1heapingtablespoonredmiso1jalapeñochile,seededanddiced1tablespoonpreparedkimchee

Therearethreedifferenttraditionalstylesofchoppingthecabbageforthisdish:(1) Thai style: shred the cabbage using either the shredding blade of a foodprocessororahandshredder;(2)Koreanstyle:slicethecabbageusingthesmallslicingbladeofafoodprocessororbyhandusingasharpknife; (3)Hawaiianstyle:usingablender,homogenizingjuicer,orfoodprocessor,grindthecabbageuntil it becomes mush. Using one method or some combination of the three,prepare the red cabbage and thenapa cabbage.Placeboth cabbages in a largeceramicbowloratraditionalkimcheeorsauerkrautcrock,andtoss.Inahomogenizing juicer, juice thegingerand¼cup, firmlypacked,of the

preparedcabbage.Placethejuicedcabbageandgingerinabowl,addthemiso,jalapeño, and prepared kimchee, and stir well. Add thismixture to the tossedcabbageinthebowlandtosswelltocombine.Coverwithapieceofcheesecloth.Placeasecondbowlofthesamesizeontopofthefirst.(Thissecondbowlwillactasaweight.)Leaveinawarm(75°to90°F),darklocationfor2days.Whenyourkimcheeisready,itwillsmellstrong.

TraditionalGuacamole

Avocadosmaybethemostcelebratedfruitintheworldofrawfoods.ThistraditionalguacamoleisaMexicanrecipehandeddowntomebymyfriendJosh.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.

SERVES4

2veryripeavocados,peeledandpitted1largetomato,diced¼onion,diced½teaspoonsun-driedseasalt2tablespoonschoppedfreshcilantroJuiceof½lemonPinchofnutritionalyeastPinchofcumin

Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.

StarFruitGuacamole

AgiantstarfruittreebehindtheMauiRawExperienceinspiredthisdeliciousguacamole.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.

SERVES4

2avocados,peeledandpitted2smallstarfruits,ribsremovedanddiced1tomatillo,diced¼cupdicedshallot1tablespoonBraggLiquidAminosJuiceof1lemon2tablespoonschoppedfreshcilantro

Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.

StarFruitSalsa

OnewinterwhilevacationingonMaui,Icreatedthisfabuloussalsa.Ihadanabundanceofstarfruitsandwasgoingtoapotluckgathering.Ihadalreadytastedmangosalsaandpapayasalsa,bothofwhichareHawaiianspecialties,soIdecidedtodiscoverstarfruitsalsa.ThissweetandtangysalsawasahugehitandoftenappearedonthemenuatTheRawExperience.ServethissalsawithFlax-DulseChips.

SERVES4

5starfruits,ribsremovedanddiced1cuppittedanddicedolives1smallonion,mincedandrinsed1½-inchpiecefreshginger2tablespoonsmincedfreshcilantro1tablespoonapplecidervinegar1clovegarlic,crushed2tablespoonsBraggLiquidAminosJuiceof1lemonBottomhalfofajalapeñochile,seededandminced

Inalargebowl,combinethestarfruits,olives,andonion.Finelygratethegingeron a ginger grater or fine grater to extract its juice (you should have about 1tablespoon).Addthegingerjuice,cilantro,vinegar,garlic,Braggs,lemonjuice,and jalapeño to the star fruit mixture and mix well. Cover and let sit in therefrigerator or at room temperature for 1 to 4 hours, until the flavorsmingle.Servewithflaxchips.

RedPepper–ChipotleSalsa

Thechipotlechile(adriedandsmokedjalapeño)hasarobustandsmokyflavor.Bothblackandreddriedchipotlesaresold;theredonesseemtohavemoreflavor,buttheblackonesarefarspicier.Thesechilesareavailablepickledandinadobosauce,butonlythedriedchipotlesareraw.

SERVES4

1chipotlechile5dry-packedsun-driedtomatoes2redbellpeppers,seededanddiced1largetomato,cubed¼cupdicedonion2tablespoonsmincedfreshcilantro2leavesfreshbasil1tablespoonoliveoil½teaspoonsun-driedseasaltJuiceof½lemon

Inasmallbowl,soakthechipotleandsun-driedtomatoesinwatertocoveruntilsoft.Drain.Mincethechipotleandsun-driedtomatoesandsetaside.Inalargebowl,mixthebellpeppers,freshtomato,andonion.Inablendercuporblender,mix the cilantro, basil, chipotle, sun-dried tomatoes, and olive oil.Blend untiltheconsistency is thatofachunkypaste.Add to the largebowlandmixwell.Addtheseasaltandlemonjuice.Mixwell.Coverandrefrigeratethesalsafor1to4hours,untiltheflavorsmingle.

TomatilloSalsa

Tomatilloshaveahighentertainmentvaluebecausenaturedecidedtomakethisfruitcomecompletewithwrappingpaper.Atomatilloislikeacrossbetweenaberryandagreentomatoandhaspaperyhusksurroundingitsfruit.Servewithslicedveggies(suchassunchokes,carrots,orjicama),fordipping.

SERVES4

1poundtomatillos,huskedanddiced(about3cups)1cuppittedanddicedolives½cupdicedyellowbellpepper¼cupdicedtomato½cupdicedonion2tablespoonsmincedfreshcilantro2tablespoonsBraggLiquidAminosJuiceof1lime1habanerochile,seededandminced

In a large bowl, mix the tomatillos, olives, bell pepper, tomato, onion, andcilantro.AddtheBraggsandlimejuiceandmixwell.Addthehabanerototaste.Coverandletsitintherefrigeratororatroomtemperaturefor1to4hours,untiltheflavorsmingle.Servewithslicedveggiesfordipping.

ChileMole

Manyingredientsgointomakingagoodmole.InMexico,chocolateorcacaoistraditionallyusedinitspreparation.Thismolefeaturesarangeofvegetablesandincorporatesmanylayersofflavor.

SERVES4

1largetomato,diced½redbellpepper,seededanddiced½purpleoryellowbellpepper,seededanddiced1mediumavocado,peeled,pitted,andcubed1½cupscornkernels(approximately3earscorn)¼cuplooselypackedfreshflat-leafparsleyleaves¼cuplooselypackedfreshcilantroleaves½cupdry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2tablespoonsBraggLiquidAminos2clovesgarlic,pressedJuiceof½lemon1teaspoonnutritionalyeastPinchofcayennepepper

Inabowl,mix the tomato,bellpeppers, avocado, andcorn.Place theparsley,cilantro,sun-driedtomatoes,Braggs,garlic,lemonjuice,andyeastinablenderandblenduntil creamy.Seasonwith the cayenne.Add theblendedmixture tothe bowl containing the diced vegetables. Stir until all of the ingredients areevenlycombinedandathickconsistencyisachieved.

PeaMole

Sometimesavocadosaren’tavailable,yetwestillcraveagoodguacamole.Thispeamoleisagreatsubstitutefortheseoccasions.Freshpeasarelessoilythanavocadosbutarejustascreamy.ServewithcucumberslicesorCornChips.

SERVES4

3cupsshelledfreshpeas(approximately3poundspeasintheirpods)¼cuplooselypackedfreshcilantroleavesJuiceof1limePinchofsun-driedseasalt

Placethepeas,cilantro,limejuice,andseasaltinafoodprocessorandprocessuntilsmooth.Serveinabowl.

Onion-WalnutPâté

Ifirstmadethispâtéusingonlyforaged,wildfoodssuchaswildonions,parsley,Englishwalnuts,andpinenuts,whichallgrowinNorthernCaliforniaandpartsofthePacificNorthwest.Ievenserveditondandeliongreensandnasturtiumleaves.

SERVES2TO4

1smallonion,minced¼cuplooselypackedfreshflat-leafparsleyleaves2cupssoakedwalnuts,drained2teaspoonspinenuts,soaked2hoursinwateranddrained1tablespoonBraggLiquidAminos2tablespoonsnutritionalyeast

Inahomogenizingjuicer,homogenizetheonion,parsley,walnuts,andpinenutsintoabowl.AddtheBraggsandyeastandmixwell.Serveinabowl.

Cashew-BeetPâté

Beetshaveahighsugarcontentandcashewsarepossiblythesweetestnut.Togethertheyhelpgivethispâtéapleasantlysweetflavor.Tryservingthiswithcucumberslices.

SERVES4

2cupssoakedcashews,drained2largebeets,peeledandcutintochunks2largecarrots¼cupmincedfreshflat-leafparsley¼cupmincedfreshcilantro2stalkscelery,diced½sweetonion,mincedandrinsed1tablespoonnutritionalyeast2tablespoonsBraggLiquidAminos

Usingahomogenizingjuicerwiththeblankplateinplace,oraverystrongfoodprocessor,grindthecashews,beets,carrots,parsley,andcilantro.Transfer toabowlandmixinthecelery,onion,yeast,andBraggsandserve.

SunnyRedPepperPâté

Thesunflowerspendsitsdaysfollowingthesunasitjourneysacrosstheheavens.Itisfuntonoticehowsunflowersfaceeastinthemorningandwestintheevening.Thisrecipefeaturessproutedsunflowerseeds.

SERVES4

2cupssunflowersprouts½cupsoakedalmonds,drained1largeredbellpepper,seededandchopped1clovegarlic,pressed2tablespoonschoppedfreshdill2tablespoonschoppedfreshcilantro1redonion,mincedandrinsedJuiceof1lemon2tablespoonsBraggLiquidAminos2tablespoonsnutritionalyeast

In a homogenizing juicer or food processor, grind the sunflower sprouts,almonds, bell pepper, garlic, and herbs. Transfer to a bowl. Stir in the onion,lemonjuice,Braggs,andyeastandserve.

Carrot-AlmondPâté

ThispâtéwasthehousestandardatTheRawExperience.Manyoftherestaurant’sdishes,suchasthesamplersupreme,norirolls,andevenour“rawich,”includedthispâté.Thisisaveryversatilerecipe;tryitstuffedinahollowed-outcucumberoralongsideCornChips.(Picturedhere)

SERVES4

9largecarrots2cupsalmonds,sproutedfor1day¼cuplooselypackedfreshflat-leafparsleyleaves¼cuplooselypackedfreshcilantroleaves¼cupmincedonion,rinsed5tablespoonsBraggLiquidAminos2tablespoonsnutritionalyeast1tablespoonoliveoil

Using a homogenizing juicer with the blank plate in place, homogenize thecarrots, almonds, parsley, and cilantro into a bowl.Mix in the onion,Braggs,yeast,andoliveoilandserve.

Unstuffing

ForThanksgiving,Ilovetore-createtraditionaldishesinuntraditionalways.ThisunstuffingisahitateveryThanksgivingdinnerI’veattended.

SERVES2TO4

1largeloafor2smallloavesHerbedEssenceBread,crumbled(about4cups)¼onion,mincedandrinsed2stalksceleryminced2carrots,shredded¼cupsunflowerseeds1teaspooncarawayseeds2tablespoonsnutritionalyeast2to3tablespoonsBraggLiquidAminos

Ina largebowl,mix thebreadcrumbs,onion,celery,andcarrots. Inablendercuporaspicegrinder,pulverizethesunflowerandcarawayseeds.Addtheseedsto the bowl containing the bread crumb mixture. Add the yeast and up to 3tablespoonsoftheBraggs,totaste,andstirwell.

CranberrySauce

Tartandtangy,thiscranberrysauceisawelcomeadditiontoanyfeast.

SERVES4

3cupsfreshcranberries,or1½cupsdriedcranberries,soakedinwateruntilsoftanddrained5seeded,soakeddates,drained1cupsoakedraisins,drained1teaspoongroundallspice¼cupfreshlysqueezedorangejuice

Place all of the ingredients in a blender and blend until smooth.Transfer to abowl,cover,andrefrigerateuntilchilledbeforeserving.

BasicSeedCheeze

Culturedfoodisoneofthefourlivingfoodgroups,alongwithfreshfoods,sproutedfoods,anddriedfoods.Seedcheeze,aculturedfood,isagreatwaytomaintainhealthyflorainyourdigestivesystem.Thisbasicversion,liketofu,isveryversatileandcanbeusedinmanyrecipesthatcallfortofu.Seedcheezecanbemadefromanyseed,althoughsunflowerandpumpkinseedsseemtoworkthebest.Dr.AnnWigmore,themotherofsproutsandwheatgrass,taughtmehowtomakeseedcheezeduringmytimeatherschool,Dr.AnnWigmore’sInstituteforLivingFoodStudies.Thisdishisoneofthefoundationsofthelivingfoodmovement.

MAKES4CUPS

3cupssunflower,pumpkin,orsesameseedsFilteredwater1tablespoonRejuvelacorwheystarter(optional)

Placethesunflowerseedsina½-gallonglassjarandfillthejartothetopwiththe water. Cover with a cloth, screen, or mesh and soak overnight. The nextmorning,drainandrinsetheseeds.Placetheseedsinafoodprocessorandpulsewith2cupsfreshwaterafewtimes,untilchunky.Pourintoacleanjarandcoverwithcheesecloth.Ifdesired,addtherejuvelacorwheystartertomaketheseedsculturefaster.Placethejarinadark,warmplacefor10to12hours,oronly6to8hoursifrejuvelacwasadded.Thecurds(solidpart)andwhey(liquidpart)shouldseparate.Theseedcheeze

shouldsmellslightlysourandcultured,likeyogurt.Drainoffasmuchwheyasyoucan,reservingitforotheruses.Squeezethecurdsinapieceofcheeseclothto remove the remainingwhey. (If you do this over a bowl you can save thiswhey, too.)The dry curds are the seed cheeze and are now ready for use.Tostoreorshapethecheeze,packitintoabowlorcontainer,cover,andrefrigerateforupto2days.

FestiveSeedCheeze

ThiscolorfulversionofseedcheezeplayedakeypartinTheRawExperience’snorirollsandearnedmanysmilesfromtheresidentsofMaui.

MAKES5CUPS

¼cuppinenuts2cupsBasicSeedCheeze,preparedusingsunflowerseeds1smallcarrot,shredded½yellowbellpepper,diced1smallbeet,peeledandshredded¼cupmincedonion,rinsed¼cupmincedfreshflat-leafparsleyleaves¼cupmincedfreshcilantroleaves3tablespoonsBraggLiquidAminosJuiceof½lemonPinchofnutritionalyeast

Usingablendercuporblender,grindthepinenutsintoafinepowder.Inalargebowl,combinethegroundpinenuts,seedcheeze,carrot,bellpepper,beet,andonion.Addtheparsley,cilantro,Braggs, lemonjuice,andyeast,andmixwell.Serve.

Pumpkin-CashewSeedCheeze

Thisrecipeincludespumpkinandcheeze.Pumpkinseedsarerichandoilyandaddaheartierflavortothisdish.Tomakepumpkinseedcheeze,justfollowtheinstructionsforBasicSeedCheeze,usingpumpkinseeds.

MAKES3½CUPS

2cupsBasicSeedCheeze,preparedusingsunflowerseeds1cupsoakedcashews,drained½cupBasicSeedCheeze,preparedusingpumpkinseeds3tablespoonsBraggLiquidAminos

Inafoodprocessor,blendalloftheingredientstogetheruntilsmooth.Transfertoalargebowlandserve.

RichandCreamySeedCheeze

Avocadotreescangrowalmostanywhere,althoughthey’llusuallyonlybearfruitinthetropics.InNewYorkCity,mymotherhasgrownanavocadotreeformorethantwenty-fiveyears.Itiskeptinsidebecauseavocadosdon’tenjoythecold.Itmayneverfruit,butit’snicetoknowitisthere.

MAKES3CUPS

1avocado,peeledandpitted2cupsBasicSeedCheeze,preparedusingsunflowerseeds¼cupmincedfreshflat-leafparsley1teaspoonnutritionalyeast2tablespoonsBraggLiquidAminos

Ina largebowl,mash theavocado.Stir in theseedcheeze,parsley,yeast,andBraggs.Serve.

HerbedGarlicSeedCheeze

Withitsgarlicandbasil,thischeezehasanItalianflair.

SERVES4

5dry-packedsun-driedtomatoes2cupsBasicSeedCheeze,preparedusingequalamountsofsunflowerandsesameseeds2tablespoonschoppedfreshbasil2tablespoonschoppedfreshflat-leafparsley2tablespoonschoppedfreshcilantro2clovesgarlic,crushed2tablespoonsBraggLiquidAminos

Inasmallbowl,soakthetomatoesinwatertocoveruntilsoft.Drainandmince.In a largebowl, combine the tomatoes, seed cheeze, herbs, garlic andBraggs.Mixwellandservewithasmile.

ColorfulTofuSalad

Eyeappealisimportantinanydishyoucreate.Sometimeseyeappealisaboutsymmetryanduseofcomplementarycolors.Inthisdish,thevegetablescreateamedleyofhuesincontrasttothewhitetofubackground;itisbrightandstunningtolookat.

SERVES4

2cupsBasicTofu1smallcarrot,shredded2smallbeets,peeledandshredded½smallonion,diced½redbellpepper,seededanddiced1tablespoonBraggLiquidAminos1teaspoongroundcumin

Ina largebowl,combine the tofu,carrot,beets,onion,andbellpepper.Stir intheBraggsandcuminandserve.

Tapenade

Olivesandsun-driedtomatoesaretwooftherichestandmostconcentratedflavorsthatrawfoodoffers.CombiningthetwoyieldsthisclassicItalianspread.ServewithHerbedEssenceBreadorzucchinislices.

SERVES2TO4

8dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained15pittedolives2tablespoonsBraggLiquidAminos1clovegarlic3sprigsbasilHerbedEssenceBreadorzucchinislices,forserving

Grindalloftheingredientsinafoodprocessoruntilsmooth.Transfertoabowlandserve.

EssenceBreads

Thisbreadwasoriginallycalled“EsseneBread.”TheEsseneswereagroupofpeoplelivingthousandsofyearsagoinPalestine.ThetraditionofmakingEssenebreadisdiscussedintheEsseneGospels,atranslationoftheDeadSeaScrolls.TheEsseneswouldsprouttheirgrains,mashthemup,andsettheminthesuntodry.Thissacredbread-makingtraditionhasbeenhandeddownovertheages.IdecidedtochangethenametoEssenceBreadbecausetheloavesholdtheessenceoflife.Sproutedgrainshaveagreatamountofpotentialenergy,anddryingtheminthesunconcentratestheessentiallifeforcecontainedwithin.EssenceBreadsarecreatedbysproutinggrainssuchaswheat,rye,oat,and

kamutorseedslikebuckwheat.Thesegrainsandseedsarethendriedatalowenough temperature (108°F) toensureenzymeprotection.EssenceBreadscanbeusedasalivealternativetooverlyprocessedbakedbread,inrawichesoraspizzacrusts.YoucandryEssenceBreadsslightlyforasoft,doughytexture,ordry the bread totally for a crispy texture thatmakes great chips and crackersandincreasesitsstoragetime.Grainsareattheirnutritionalpeakwhenthesproutingtailisaslongasthe

grain itself. I recommend processing the sprouted grains through ahomogenizingjuicerwiththejuicingplateandaddingasmallamountofwaterto keep it lubricated. (Added water is needed only when the grains aren’talreadymoistandeven—then,just1or2tablespoonspercupofgrainswilldothejob.)Besuretoputacontainerwherethejuicenormallycomesouttocatchexcess gluten or water. Too much gluten can be difficult to pass through thebody. Removing the glutinous part of the grain makes for easier digestion,especially of wheat, a grain known for its high gluten content. Buckwheatcontainsnoglutenandmakesawesomebread.Thepulp that comesoutof thefront of the juicer is the usable part of the grain. If a homogenizing juicer isunavailable, thegrain canbeground ina foodprocessor, adding just enoughwater to formasmoothpaste.Thedoughcanbeshaped into loaves,sticks,orflatcrusts.

HerbedEssenceBread

Breadsmadewithherbsarearomaticandsavory.Inadditiontotraditionalsquareloaves,thisbreadmaybepressedintoflatcirclesorsquares,roundedloaves,orevenstarsorhearts.

MAKES4LOAVES

2cupssproutedgrain,suchaswheat,rye,kamut,quinoa,orbarley2tablespoonsmincedfreshflat-leafparsley2tablespoonsmincedfreshcilantro2tablespoonsmincedfreshbasil¼cupshreddedcarrot2tablespoonsmincedonion1clovegarlic,pressed2cupsflaxseeds

Grindthegrain inahomogenizingjuicerandplace it ina largebowl.Addtheparsley,cilantro,basil,carrot,onion,andgarlic to thegrainandmixwell. Inablender cup or blender, grind the flax seeds into a fine powder. Add the flaxpowder to thebowl andmixwell.Divide thedough into4 equalportions andpresseachintoaloaforanothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

Apple-CinnamonEssenceBread

Thisbreadisagreatbreakfasttreat.Ittasteslikeappleturnovers.

MAKES4LOAVES

4cupssproutedgrain,suchaswheat,buckwheat,orkamut7seeded,soakeddates,drained1cupshreddedapples(1to2apples)1cupchoppedwalnuts2teaspoonsgroundcinnamon

Grindthegrain,dates,andapplesinahomogenizingjuicerandplaceinalargebowl.Stir in thewalnutsandcinnamonandmix thoroughly.Divide thedoughinto4equalportionsandpresseachintoa loaforanothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

Carrot-AlmondEssenceBread

Carrotbreadisverymuchlikeadoughycarrotcake.Thisbreadisagreatbreakfasttreat.

MAKES4LOAVES

4cupssproutedgrain,suchasryeorwheat5seeded,soakeddates,drained1cupsproutedalmonds2carrots,shredded(about2cups)2teaspoonssoakedcarawayseeds,drained

Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercupor blender, pulse the dates and the almonds until they forma thick paste.Add the date mixture to the bowl containing the grain. Add the carrots andcarawayseedsandmixthoroughly.Dividethedoughinto4equalportionsandpresseachintoaloaforanothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

FruitandNutEssenceBread

Sweetbreadsareespeciallygoodforalmondbutterandjellyrawichesorasasimple,delicioussnack,allontheirown.

MAKES4LOAVES

4cupssproutedgrain,suchaskamutorrye5seeded,soakeddates,drained¼cupsproutedalmonds¼cupsoakedraisins,drained2tablespoonschoppedwalnuts

Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercuporblender,pulsethedatesandalmondsuntilchunky.Addthedatemixtureto the bowl containing the grain. Add the raisins and the walnuts and mixthoroughly.Dividethemixtureinto4equalportionsandpresseachintoaloaforhalf-domeshape,2to3inchesatpeak.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

Caraway-OnionEssenceBread

Thissavorybreadhasanicespicytastetoit.

MAKES4LOAVES

2cupssproutedgrain,suchasbuckwheatorrye1smallonion,diced1clovegarlic¼cupsoakedcarawayseeds,drained

Grindalloftheingredientsinahomogenizingjuicer,placeinalargebowl,andmix thoroughly.Divide the dough into 4 equal portions and press each into aloaforanother shape.Usingoneof themethodsdescribedhere,dehydrate thebread for 8 hours and flip. Dry for 12 to 15 hours more, depending on themoistureleveldesired.

PumpkinButter

Pumpkinsareacucurbitand,likemostoftheircousins,haveaslightlystarchyandbittertastewheneatenraw.Soakingpumpkinscangreatlyimprovetheirflavor.ServethisspreadonFruitandNutEssenceBreadortoppedwithNutCrèmeasadessert.

SERVES4

1pumpkin(approximately3pounds),suchassugarpiepumpkinorsweetpumpkinJuiceof1lemon1cupsoakedpecans,drained1cupseeded,soakeddates,drained1teaspoongroundcinnamon1teaspoonfreshlygroundnutmeg1teaspoonpurevanillaextract

Peelandseedthepumpkin,reservingtheseedsforanotheruse.Cutthefleshintochunks(youshouldhaveabout4cups).Placethepumpkinfleshinalargebowl,coverwithwater,addthelemonjuice,andsoakovernight.Drainandrinsethepumpkinanddrainagain.Inahomogenizingjuicer,homogenizethepumpkinwiththepecansanddates

andplaceinalargebowl.Mixinthecinnamon,nutmeg,andvanillaandserve.

BabaGhanoush

ThisMiddleEasterndishisheartyandearthy.Thelongeryoumarinatetheeggplant,thebetteritgets.ServethebabaghanoushwithSproutedHummus,Falafel,orTabouli.

SERVES4

1largeeggplant,seededandthinlyslicedGenerouspinchofsun-driedseasaltJuiceof1lemon1clovegarlic,crushed1teaspoonsproutedcuminseeds¼cuprawtahini1onion,mincedandrinsed¼cupmincedfreshflat-leafparsleyBraggLiquidAminos

Put theeggplant ina largebowl,coverwithwater,add theseasaltand lemonjuice,andsoakfor4to10hours.(Thiswillhelpcuretheeggplantandimproveitsflavor.)Drain.In a homogenizing juicer with the blank plate in place, homogenize the

eggplantwith the garlic and cumin sprouts into a large bowl. Add the tahini,onion,andparsleyandmixwell.StirintheBraggstotasteandserve.

SproutedHummus

Garbanzobeans,alsoknownaschickpeas,sprouteasilyandquickly.Whensproutinggarbanzos,makecertainnottooverfillthejar.Garbanzosexpandsorapidlythattheycanshatteraglassjar.Thebestflavorcomesfromusinggarbanzosthathavebeensproutedforoneday.

SERVES4

4cupssproutedgarbanzobeans¼cupchoppedfreshflat-leafparsley1clovegarlic¼cuprawtahini¼cupfreshlysqueezedlemonjuiceSun-driedseasalt

Inahomogenizingjuicerwiththeblankplateinplace,homogenizethegarbanzobeans, parsley, and garlic into a bowl. Place the tahini and lemon juice in ablenderandblend.Stirthelemon-tahinimixtureintothebeanmixture.Addseasalttotasteandserve.

Entrees

TribalWildRiceSaladMexicanWildRiceandTofuFestiveSproutedWildRiceTamalesTofuLoafAlmond-CornCroquettesSunflower-CarrotCroquettesFalafelMiddleEasternPlateAngelHairwithMarinaraLasagnaPestoPizzaandTraditionalPizzaFocacciaThaiCurryNoriRollsShangriLa

TribalWildRiceSalad

WildricegrowsasaseedalongthebanksoftheGreatLakes.NativeAmericansknownastheChippewastillhand-harvestthewildriceinthetraditionalmanneroftheirtribe:onepersonsteersthecanoewhiletheotherpullstheplantsintotheboat,threshingthericefromitsshaft.Wildriceisoneofthefewseedsthatwillsproutanaerobically(withoutoxygen).Soakthewildricefor3to5days,changingthewatertwiceaday.Lookforhulledhempseedsinhealthfoodstores.(Picturedhere)

SERVES4TO6

DRESSING4seeded,soakeddates,drained3to5tablespoonsBraggLiquidAminosornamashoyuJuiceof1lemon1teaspoonflaxoil

2cupssproutedwildrice1avocado,peeled,pitted,andcubed1yellowbellpepper,seededanddiced1Mauiorothersweetonion,mincedandrinsed1Romatomato,diced1mango,peeled,pitted,anddiced¼cuphulledhempseedsBlackandwhitesesameseeds,forgarnishChoppedalmonds,forgarnishYellowbellpepperstrips,forgarnish

Topreparethedressing,placethedates,3tablespoonsoftheBraggs,thelemonjuice,andflaxoilinablenderandprocessuntilcreamy.Addupto2tablespoons

oftheremainingBraggstotaste.In a large bowl, combine the sprouted rice, avocado, bell pepper, onion,

tomato,mango,andhempseeds.Addthedressingandtosswell.To prepare each serving, line a 2-cup bowl with plastic wrap and fill with

salad,packingthesaladfirmlyasyougountillevel.Placeanindividualservingplate over the top of the bowl and invert. Set the bowl aside and slowly peelaway the plastic wrap. Repeat for the remaining servings. Top each with asprinklingofsesameseedsandalmonds.Garnishtheedgesoftheplatewiththebellpepperstripsandserve.

MexicanWildRiceandTofu

Inmanyplaces,riceisastaple,orprimaryfoodsource.Wildriceisveryadaptableandcanbeseasonedwithavarietyofingredients.ThisentréehasadecidedlyMexicanflair.

SERVES4

3cupssproutedwildrice2smalltomatoes,diced2tablespoonsdicedonion2tablespoonsmincedfreshcilantro1redbellpepper,seededanddiced1yellowbellpepper,seededanddiced1clovegarlic,pressed¼cupBraggLiquidAminos,or1teaspoonsun-driedseasalt½teaspoonchilepowder½teaspooncayennepepperJuiceof½lime2cupsBasicTofuorBasicSeedCheeze

In a large bowl, combine the rice, tomatoes, onion, cilantro, bell peppers, andgarlic.AddtheBraggs,chilepowder,cayennepepper,andlimejuice,andtosswell.Servewiththetofuorseedcheeze.

FestiveSproutedWildRice

Sproutedblacklong-grainwildricehasarobusttasteandsmell.Theseedssproutinwater,whichyouchangetwiceaday.Whentheseedsarerinsed,theearthyaromarisesup.Takeadeepinhalationasyoupouroutthewater,andenjoythescent.

SERVES4TO6

5cupssproutedwildrice½onion,mincedandrinsed1redbellpepper,seededanddiced1cupcornkernels(approximately2earscorn)5tablespoonsBraggLiquidAminos3tablespoonspaprikaJuiceof1orange

In a large bowl, combine the rice, onion, bell pepper, and corn. Stir in theBraggs,paprika,andorangejuiceandserve.

Tamales

ThisrawadaptationoftheclassicMexicandishissimpletomakeandtastesdelicious.

SERVES4

1cupflaxseeds6cupscornkernels(approximately12earscorn)1cupdriedcilantro2teaspoonssun-driedseasalt2cupsMexicanWildRiceandTofu1cupRedPepper–ChipotleSalsa1cupStarFruitGuacamole

Inacoffeegrinderorfoodprocessor,grindtheflaxseedsintoafinepowder.Ina food processor, blend the corn, cilantro, salt, and flax powder until wellcombinedbutstillchunky.Forminto4patties,each½inchthickand6inchesindiameter,arrangeondehydratorsheetsorapieceofwaxedpaperonaflattray,anddryfor8 to10hours(seehere).Topeachpattywith½cupof therice,¼cupofthesalsa,and¼cupoftheguacamole.Enjoy!

TofuLoaf

Thesproutedtofugivesthisdishanicelighttexturewhilestillhavingaverymeatytaste.Foraricherversion,useseedcheeze(anyvariation)inplaceofthetofu.

SERVES4

2cupsBasicTofu1cupcarrotpulp(fromjuicingcarrots)½onion,chopped½stalkcelery,chopped2clovesgarlic,minced¼cupmincedfreshflat-leafparsley¼cuprawtahini2tablespoonsBraggLiquidAminos1tablespoonnutritionalyeast

Inalargebowl,combinealloftheingredientsandmixthoroughly.Linealoafpanwithapieceofplasticwrapandpressthetofumixturefirmlyintothepan.Inverttheloafpanontoaplate.Gentlyremovetheloafpanandsetaside,thencarefullypeel away theplasticwrap.Alternatively,youcanuseyourhands toformthetofumixtureintoaloafshape.Serve.

Almond-CornCroquettes

WeservedthisevolutionofcroquettesatTheRawExperienceduringaLivingThanksgivingcelebrationonMaui.

SERVES4

1cupsunflowerseeds1cupflaxseeds2cupssproutedalmonds4cupscornkernels(approximately8earscorn)2tablespoonsBraggLiquidAminos¼cupdicedonionAlmond-CuminDressing,fordrizzling2loavesCaraway-OnionEssenceBread,forserving

Inacoffeegrinderorfoodprocessor,grindthesunflowerandflaxseedsintoafinepowder.Inahomogenizingjuicerorafoodprocessor,homogenizeorfinelygrindtheseedpowders,sproutedalmonds,corn,Braggs,andonionandplaceinalargebowl.Formthemixtureintosmall,1½-inchloaves.Arrangeonaservingplate,drizzlewiththesaladdressing,andserve,accompaniedbythebread.

Sunflower-CarrotCroquettes

IfirstcreatedthisdelightfullittledishforahousewarmingpartythatIwashaving.Iservedthecroquettesshapedintostarsandhearts,andpeoplelovedthem.

SERVES4

6carrots,chopped3cupssoakedsunflowerseeds,drained1cupchoppedfreshcilantro¼cupdicedonion3tablespoonsBraggLiquidAminos2tablespoonsnutritionalyeastFreshherbs(suchasflat-leafparsleyordill),forgarnish

In a homogenizing juicer, homogenize the carrots and sunflower seeds into alargebowl.Mix in thecilantro,onion,Braggs,andyeastandformintoshapessuchascircles,stars,orhearts.Arrangeonaservingplatter,garnishwithfreshherbs,andserve.

Falafel

ThesefalafelscanbepreparedascrustsforuseintheMiddleEasternPlate,ortheycanbemadeintomoretraditionalfalafelballs.Tomaketheballs,justfollowtheinstructionsbelowbutrollthemixtureinto1-inchballs,thendehydratethemforonly8to10hours.(Picturedhere)

MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS

6cupssproutedgarbanzobeans1cuplooselypackedfreshflat-leafparsleyleaves1cuprawtahini1cupfreshlysqueezedlemonjuice1onion,minced2tablespoonsgroundcumin6tablespoonsBraggLiquidAminos,or2tablespoonssun-driedseasalt1cupsesameseeds

Using a homogenizing juicer with the blank plate in place, homogenize thegarbanzobeans andparsley andplace in a largebowl.Place the tahini, lemonjuice,onion,cumin,andBraggs inablenderandblend.Stir the tahinimixtureinto the garbanzo paste. In a spice grinder, grind the sesame seeds into a finepowder.Mixintothegarbanzopaste.Pressinto¼-inch-thickcrusts,each4or8inchesindiameter.Usingoneofthemethodsdescribedhere,dehydratefor12to14hours,flippingatleastonceduringthedryingtime.

MiddleEasternPlate

Thisrecipeusesgarbanzobeanstomakeboththefalafel-stylepizzacrustandthehummusspread.

SERVES4

4falafelcrusts2cupsSproutedHummus1tomato,diced¼cupmincedonion,rinsed2tablespoonsdicedcucumber2tablespoonsmincedfreshcurlyparsley4sprigsmint,forgarnish4blackolives,forgarnish

Placeeachofthefalafelcrustsonanindividualservingplate.Spread½cupofthe hummus on top of each crust. Sprinkle the tomato, onion, cucumber, andparsleyevenlyoverthetopofeachcrust.Garnishwiththemintandolivesandserve.

AngelHairwithMarinara

Ihavealwaysbeenastrongbelieverthatthekeytopastaisinthesauce,notinthepasta.Spaghettiisjustflourandwater,muchlikepapier-mâché.Thenoodlesarejustacarrier.ServewithagreensaladandItalianDressingandHerbedEssenceBreadcutintotriangles.

SERVES4

2largezucchini1largeyellowsummersquash1large,fatcarrot1largeredbeetPinchofsun-driedseasalt2cupsRedSauce½cuppinenuts,finelyground½cuppittedandslicedolives⅛cupchoppedfreshbasil5dry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychoppedHerbedEssenceBread,cutintotriangles,forserving

Use a spiralizer to create spaghetti-like strands or a vegetable peeler to createlinguini-shaped “pasta” using the zucchini, squash, carrot, and beet.Rinse thevegetableswellandsoakinwaterwiththesaltfor1hour.Drain.Ineachof4servingbowls,placeone-quarterofthevegetables.Pour½cupof

the redsauceovereachserving.Topeachservingwithsomeof thepinenuts,olives,basil,andsun-driedtomatoesandservewiththebread.

Lasagna

OneoftheclaimstofameofTheRawExperiencewasthatwecouldmakeanycooked-fooddishinarawway.Wegotanumberofrequestsforarawlasagnaandcreatedthisrecipeinresponse.Forawhilewecalledit“Living,”buteventuallywewentbacktoitsoriginalname.VersionsofthisdishareservedinrawfoodandvegetarianrestaurantsthroughoutAmerica.

SERVES4TO8

1cupfilteredwater1cupfreshlysqueezedlemonjuice3tablespoonsBraggLiquidAminos1clovegarlic,pressed1teaspoondriedparsley1teaspoondriedbasil1eggplant,peeled2largezucchini,peeled1sweetonion,cutintorings1cupchoppedwalnuts4cupsRedSauce2cupsWhiteSauce

In a bowl, combine thewater, lemon juice, Braggs, garlic, parsley, and basil.Usingavegetablepeelerormandolinewiththethinnestblade,slicetheeggplantandzucchinilengthwiseintolongstrips.Placetheeggplant,zucchini,andonionin a shallow dish and pour the lemon juice mixture over the top. Marinateovernight.In a blender cup or coffee grinder, grind the walnuts into a fine powder.

Moistentheinsideofalasagnadishwithwaterandsprinklethebottomandsidesofthedishwith2tablespoonsofthewalnutpowdertocoat.Coverthebottomofthedishwithalayerofthemarinatedvegetablesandtopwith1cupofthered

sauce and ½ cup of the white sauce. Repeat three more times. Top with theremainingwalnutpowderandserve,ordehydratefor4hourstoconcentratetheflavorsandthenserve.

PestoPizzaandTraditionalPizza

AtTheRawExperienceinSanFrancisco,wealwayscameupwithdifferentpizzasasadailyspecial,butthesetwowerepermanentlyonthemenu.

SERVES4

4(8-inch)PizzaCrusts(recipefollows)1cupRedSauce1cupWhiteSauce1cupPrestoPesto½redtomato,diced½yellowtomato,diced1onion,mincedandrinsed1smallbeet,peeledandshredded½cuppinenuts,ground5purplebasilleaves,minced5greenbasilleaves,minced

Placeeachofthecrustsonanindividualservingplate.Spread½cupoftheredsauceovereachoftwoofthecrusts,followedby½cupofthewhitesauceovereach.Spread½ cupof the pesto on eachof the two remaining crusts.Top allfourwiththetomatoes,onion,beet,pinenuts,andbasilandserve.

PIZZACRUSTS

MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS

4cupssproutedwheat1clovegarlic,pressed¼cupmincedfreshflat-leafparsley¼cupmincedfreshcilantro¼cupmincedfreshbasil¼cupsproutedcuminseeds¼cupsoakedflaxseeds,drained1beet,peeledandshredded2carrots,shredded½cupmincedonion3tablespoonsBraggLiquidAminos

Using a homogenizing juicer, homogenize the wheat sprouts with the garlic,parsley,cilantro,basil,andcuminandflaxseeds.Placeinalargebowlandmixinthebeet,carrot,onion,andBraggs.Stiruntilwellmixed,andthenpressinto¼-inch-thickcrusts, each4or8 inches indiameter.Usingoneof themethodsdescribedhere,dehydrate thecrusts for12hours, flippingat leastonceduringthedryingtime.

Focaccia

Thisvegetable-toppedbreadisaclassicItalianmeal.It’slikepizzawithoutthesauces(Picturedhere).

SERVES4

GARLIC-HERBOIL½cupoliveorflaxoil1or2clovesgarlic,pressed4leavesfreshbasil1teaspoonmincedfreshrosemary

2cupsdry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychopped2redbellpeppers,seededanddiced10pittedolives,slicedcrosswise1smallsweetonion,minced1cuppinenuts,finelyground½cupchoppedfreshbasil4(8-inch)PizzaCrustsorHerbedEssenceBreads

TopreparetheGarlic-HerbOil,inabowl,combinealloftheingredients.Coverandallowtositovernight.Inabowl,combine thesun-dried tomatoes,bellpeppers,olives,onion,pine

nuts,andbasil.Placeeachofthecrustsonanindividualservingplate.Spread¼cup to ½ cup of the sun-dried tomato mixture over each crust. Drizzle eachfocacciawiththeGarlic-HerbOilandserve.

Clockwise,fromtopleft:TomYum,MellowMelon,ThaiCurry

ThaiCurry

ThailandhasbeenheavilyinfluencedbyIndianculture.India’sreligion,music,andespeciallytheirfoodhaveallbecomepartofThailand’sheritage.CurriesareoftenthoughtofasanIndianthing,butThaiversionsofcurryarejustasdivine.ServethisdishwithTomYum,ifdesired.(Picturedhere)

SERVES4

CURRYSAUCE1½-inchpiecefreshginger1cupsoakedpeanuts,drained1cupfresh,finelychoppedyoungcoconutmeat½cupcoconutwater1tablespoonrawalmondbutter2teaspoonsBraggLiquidAminos1clovegarlic,pressed1teaspoonturmeric1teaspooncurrypowderJuiceof1orange1Thaichile

¼headcauliflower,diced1smallcarrot,shredded¼headredcabbage,shredded½largecucumber,peeledandcutintohalf-moonsBasilleaves,forgarnishMungbeansprouts,forgarnish

Topreparethesauce,finelygratethegingeronagingergraterorfinegraterto

extract the juice (you shouldhave about1 tablespoon).Place theginger juice,peanuts, coconutmeat, coconutwater, almondbutter,Braggs, garlic, turmeric,curry powder, and orange juice in a blender and blend until smooth.Add theThaichiletotaste.Placethecauliflower,carrot,cabbage,andcucumberinabowl.Pourthesauce

overthevegetables,garnishwiththebasilandbeansprouts,andserve.

NoriRolls

ThiswasthemostpopulardisheveratTheRawExperience,wherewewouldsometimesmakeuptofiftynorirollsaday.Noricanberolledusingabamboosushimatorbyhand.Onceitisrolled,ittakesskilltocut.Besuretouseawetserratedknifeandtokeeptheseamsidedown.Ittakesskillandpatiencetomasternorirollingandcutting,butonceyoufigureitout,it’sasnap.Noriisveryversatile,andmanydifferentthingscanberolledinside.Experimentwithyourownfavoriteflavors.(Picturedhere)

SERVES4

4sheetsnori(dried,nottoasted)3cupslooselypackedfieldgreens1cupFestiveSeedCheeze1cupCarrot-AlmondPâté1avocado,peeled,pitted,andsliced1carrot,cutinto⅛-inch-thickstrips1beet,peeledandcutinto⅛-inch-thickstrips1cuplooselypackedsunflowersprouts¼cupsesameseeds,forgarnish

Foreachroll,placeanorisheetonasushimatorthecounter,shinysidedownwiththeridgesrunningvertically.Layafewgreensonthesheet1inchfromoneedge.Coverwith¼cupoftheseedcheezeand¼cupofthepâté.Topwithone-quartereachoftheavocado,carrot,beet,andsprouts.Foldthenorisheetinhalfandfirmlyenvelopthecontentsbytuckingthefoldedsheetedgeunderneaththecontents. Roll the nori sheet into a cylinder, wrapping the contents firmly.Moistentheoutsideedgeofthenorisheetandseal.Letsit,seamsidedown,for2 minutes. Cut into 8 to 10 serving pieces with a wet serrated knife. Servegarnishedwiththesesameseeds.

ShangriLa

ThemysticlandoftheimmortalsisknownintheFarEastasShangriLa,andthisdishwilltransportyouthere.ThisAsian-inspireddishisadeliciousremedyforastir-frycraving.Whenitwasfirstinvented,itwasactuallycalled“Stir-Free.”

SERVES4

¼cupBraggLiquidAminos1½cupsfilteredwaterJuiceof1lemon1headbroccoli,chopped1largecarrot,shredded½smallheadnapacabbage,shredded

SEVEN-STARSAUCE3-inchpiecefreshginger1cuppinenuts,soaked2hoursanddrained4seeded,soakeddates,drained2tablespoonsrawtahini2tablespoonswhitemisoFilteredwaterasneeded

¼cupchoppedgreenonion,forgarnish1tablespoonblacksesameseeds,forgarnish

Inalargebowl,combinetheBraggs,water,andlemonjuice.Addthebroccoli,carrot,andcabbage.Letsitfor1hourorupto10hours.Topreparethesauce,finelygratethegingeronagingergraterorfinegraterto

extract its juice (youshouldhaveabout2 tablespoons).Place theginger juice,

pinenuts,dates,tahini,andmisoinablenderandblend,addingwaterasneededtocreateacreamyconsistency.Drainthemarinatedvegetablesandtransfertoaservingbowl.Pourthesauce

over the vegetables and mix well. Garnish with the green onion and sesameseedsandserve.

Desserts

CarobDevastationBrowniesRawFruitPiesCoconutCustardLemonBarsFrozenFudgeBananaBreadOat-DateRawiesSesameRawiesCarob-HazelnutTorteBlissBallsCashewSauceBuckiesUltimateSundaeCarrotKakeSix-LayerCarobKakeAppleKake

CarobDevastation

Thecreationofthisrecipewasacelebratorymomentintheworldofrawcuisine.IalwaystoldstoriesaboutacakeIlovedcalled“chocolatedevastation,”whichwasservedatanupscalerestaurantnamedLuma,inNewYorkCity.AtTheRawExperience,wecameupwiththisrawversionofacarobcake.IdubbeditCarobDevastationinhonorofmyfavoritecake,anditbecameapermanentfeatureonourmenu.

SERVES8TO10

1cupsproutedalmonds2cupsseeded,soakeddates,drained1cupsoakedraisins,drained1tablespoonpurevanillaextract3cupscarrotpulp(fromjuicingcarrots)2cupschoppedwalnuts2cupssunflowerseeds1cupfresh,finelychoppedcoconutmeat1cuprawcarobpowder2cupsNutCrème

In a food processor, grind the almonds, dates, raisins, and vanilla. In a largebowl,mix thecarrotpulpwith thealmondmixture. Ina foodprocessor,grindthewalnutsandsunflowerseedsintoafinepowder.Inaseparatebowl,mixthepowderedwalnutsandsunflower seeds, thecoconut, andcarob.Graduallyaddthe dry coconutmixture to thewet almond carrotmixture and stirwell.On aservingplate,formintoacakeshapeandspreadthenutcrèmeoverthetop.

Brownies

ThesebrownieswereoneofthefirstrawdessertsIattempted,thankstomyfriendSena,whotaughtmehowtomakethem.WheneverIvisitedherhouse,shewouldhavetheseintherefrigeratorwaitingforme.(Picturedhere)

SERVES8TO10

2cupsdriedfigs,soakedinwateruntilsoftanddrained2cupsseeded,soakeddates,drained2cupssproutedalmonds½cuprawcarobpowder2tablespoonspurevanillaextract2cupsNutCrème

In a homogenizing juicer with the blank plate in place, homogenize the figs,dates,andalmondsintoabowl.Addthecarobpowderandthevanillaandmixwell.Form¼cupofthemixtureintoa1-inchsquareanddrizzle2tablespoonsof the nut crème on top. Repeat for the remaining brownies. Refrigerateovernightbeforeserving.

RawFruitPies

Nooneisreallycertainwhomadethefirstrawfruitpie.IlearnedfromLennyWatson,LennylearnedfromViktorasKulvinskas,andwhoknowswhereViktorasfoundoutaboutit—Ihaven’taskedhimyet.AllIknowisthatitjustkeepsgettingbetter.OurpiesatTheRawExperiencewere“tolivefor,”andmanyknewusasthefolkswhoputthepieinPaia.Thesepierecipesbelowarereallyjustguides.Becreativeandyourtalentwillamazeyou.

SERVES8(MAKESONE9-INCHPIE)

CAROBALMONDCRUST1cupsproutedalmonds5seeded,soakeddates,drained¼teaspoongroundcinnamon¼teaspoongroundallspice1tablespoonrawcarobpowder

WALNUTZINGCRUST1cupsproutedwalnuts5seeded,soakeddates,drained¼teaspoongroundcinnamon¼teaspoonfreshlygratedlemonzest

PRALINECRUST1cupsproutedpecans5seeded,soakeddates,drained¼teaspoonpurevanillaextract¼teaspoonfreshlygroundnutmeg

NUT-FREECRUST

1cupdriedbananapieces5seeded,soakeddates,drained¼teaspoongroundcinnamon¼teaspoongroundallspice

Oil,forgreasingpan(optional)Rawcarobpowder,fordusting

NUTCRÈME5dates,seeded1cupfilteredwater1cupsoakednuts(suchascashews,almonds,orhazelnuts),drained

4cupsfreshfruitpieces(suchasblueberries,papaya,banana,cherimoya,sapote,orshreddedcoconut)½cupberries,forgarnish1papaya,peeled,seeded,andsliced,forgarnish

Toprepareanyofthefourcrusts,placealloftheingredientsinafoodprocessorandpulseafewtimestocombine.Continuegrindinguntil themixtureformsathickpaste.Oilormoistenwithwater a9-inchpieplateand sprinklewith thecarobpowdertocoat(thecarobpowderkeepsthepiecrustfromstickingtotheplate).Formthecrustmixtureintoaballandpressitfromthecenterofthepieplateouttowardtheedges,spreadingasevenlyaspossible.Setaside.To prepare the nut crème, place the dates in a small bowl, cover with the

water, and soak for about 1 hour, or until soft.Drain, reserving¼ cup of theliquid.Placethedates,reservedliquid,andnutsinablenderorblendercup,andgrinduntilsmooth.To prepare the fruit, you may slice it, purée it, leave it whole, or any

combinationofthethree.Fillthepiecrustwiththepreparedfruit.Topwiththenutcrèmeandgarnishwiththeberriesandpapayaslices,arrangedinasunburstformation.

CoconutCustard

ThissmoothandcreamydessertisaHawaiianspecialty.InoldHawaii,itwasacustomtoplantfivecoconuttreesforeachchildborn.Thiswastoprovideallofthebasicfood,clothing,andsheltertheywouldneed.TodaythereisanabundanceofcoconutsinHawaii,andthiscustardisatrue“localkine”recipe.

SERVES2TO4

2dates,seeded½cupfilteredwater2cupsfresh,finelychoppedyoungcoconutmeat1teaspoonpurevanillaextract

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inablendercuporsmallfoodprocessor,blendthedatesalongwiththeir soakingwater, the coconut, and thevanilla into a smooth custard.Spoonintoindividualbowls,refrigerateuntilchilled,andserve.

LemonBars

Theseeasysnackbarsdryquicklyandhaveatangy,sweetflavor.

SERVES4

1cupsproutedoats1cupsoakedalmonds,drained½cupseeded,soakeddates,drained3tablespoonsfreshlygratedlemonzestJuiceof1lemon

Using a homogenizing juicer, homogenize the oats, almonds, and dates untilsmooth. Transfer the mixture to a large bowl andmix in the lemon zest andjuice. Press evenly into an 18-inch dehydrator tray, spreading it½ inch thick.Usingoneof themethodsdescribedhere,dehydrate thebarsfor18hours.Cutout of the tray into bars and dry longer. The bars shouldn’t be super sticky.Refrigerateuntilchilledandserve.

FrozenFudge

Thisfudgeissweetandsemiaddictive.Manyofmystudentshavethisrecipeandmakeitadailystapleintheirhomes.Thisstufftastessogoodandmeltsinyourmouth—justbecarefulnottoeattoomuch!

SERVES6TO10

1cupdates,seeded1½cupsfilteredwater1tablespoonpurevanillaextract1½cupsnutbutter(suchasalmondorhazelnut)1½cupsrawcarobpowder½cupdriedshreddedcoconut

Placethedatesinabowl,coverwiththewater,andsoakforaboutanhour,oruntilsoft.Drain,reservingtheliquid.Placethedatesandvanillainablenderandblenduntilsmooth,slowlyaddingthesoakingwaterasneededtoformacreamyconsistency.Transfer thedatemixture to a largebowl, add thenutbutter, andstir tocombine. Ina separatebowl,mix thecarobandcoconut.Graduallyaddthedrycarobmixturetothewetdatemixture.Stirwell.Pressevenlyintoa10by18-inchbrowniepan,1 inch thick,and freezeuntil firm,about3hours.Toserve,cutinto1-inchsquares.

BananaBread

Bananasareactuallyanherbplant,notafruit,andweeatitsfloweringstalk.Therearehundredsofvarietiesofbananas,andtheygrowwildalloverMaui.Abananatreecangrowfromseedtofruitinjustninemonths.Theseprolifictreesprovideanexcellentsourceofnourishmentandenergy.Thisistruegorillafood.

SERVES4

½cupseeded,soakeddates,drained4to6bananas,peeledandthicklysliced(about4cups)1cuprawwheatgerm1cupsproutedoatsorbuckwheat

In a food processor, blend all of the ingredients until well combined but stillchunky. Form the mixture into small patties and place on a dehydrator tray.Using one of themethods described here, dehydrate for 18 hours, flipping atleastonceduringthedryingtime,andthenserve.

Oat-DateRawies

It’sgreattobeabletomakequickandtastydesserts.Thesesimpletreatskeepwellandarefabuloustobreakoutwhenunexpectedcompanystopsinforarawieandaglassofnutmylk.

SERVES4TO6

2cupssproutedoats1cupseeded,soakeddates,drained1cupsoakedraisins,drained1tablespoongroundcinnamon

Usingahomogenizing juicer,homogenize theoatsanddatesuntil smoothandplaceina largebowl.Stir in theraisinsandcinnamon.Foreachrawie,form2tablespoonsofthedoughintoaball,placeonadehydratortray,andpressintoa½-inch round. Repeat for the remaining rawies. Using one of the methodsdescribedhere,dehydratetherawiesfor18hours,oruntildry,andthenserve.

SesameRawies

Thesesweetlittlerawiesarequickandeasytomakeandhaveagreatcrunchwhenfullydried.(Picturedhere)

SERVES4TO6

2cupssproutedsesameseeds1cupsunflowersprouts1½cupsseeded,soakeddates,drained1tablespoonpurevanillaextractPinchofblacksesameseeds,forgarnish

Usingahomogenizingjuicer,homogenizealloftheingredientsuntilsmoothandplace in a largebowl.Form into½-inchballs andplace themonadehydratortray.Usingoneofthemethodsdescribedhere,dehydratetheballsforabout12hours,oruntilfirm.Garnishwiththesesameseeds,andthenserve.

Carob-HazelnutTorte

WhenIwasvisitingSanFranciscoin1995,IhelpedthiscrazycatJulianostartarestaurantcalledRAW.Eventually,IboughtRAWandturneditintoTheRawExperience,butbeforethen,whenRAWwasbeingborn,oneofthefirstthingsInoticedwasthatJulianohadnodessertsonthemenu.IinventedthistorteanditbecamethefirstdessertservedatRAW.Soonafter,IwasaskedtoprinttherecipeintheSanJoseMercuryNews.Ireceivedhundredsofcallsaboutitfrompeoplewholovedit.ThisrichandfillingtreatbecameastandardatTheRawExperience.

SERVES8TO12

2cupsseeded,soakeddates,drained3cupsoakedhazelnuts,drained1cuprawcarobpowder½cupdriedshreddedcoconut2tablespoonspurevanillaextract2cupsNutCrème1cupCarobSauce1cupblackberries,forgarnishMintleaves,forgarnish

Usingahomogenizingjuicer,homogenizethedatesandhazelnutsandplaceinalarge bowl. Mix in the carob powder and coconut. Add the vanilla and mix.Usingwethands,roll themixtureintoaball.Onaservingplate,presstheballinto a flat circle, 1 inch thick.Topwith the nut crème and drizzlewith carobsauce.Garnishwiththeblackberriesandmintleaves.

BlissBalls

ThisrecipeforthesefantasticlittletreatsisoneoftheoldestrecipesIknow.Asachild,Ilearnedtomakenut-butterrefrigeratorballs.TheseBlissBallsaretherawevolutionofmymother’srecipe.Manypeopletellmeoftheblissfulexperiencetheygetfromeatingthismostdelectableofdesserts.

SERVES4TO6

1cupsproutedoatsorBuckies1cupseeded,soakeddates,drained1cuprawnutbutter(suchasalmondorhazelnut)½cupsoakedraisins,drained1teaspoonpurevanillaextract¼cuprawcarobpowder1tablespoongroundcinnamon1cuprawwheatgermorsunflowerseeds,groundintoafinepowder(ifneededtodryoutmix)1cupsesameseeds

Ina foodprocessor,mix theoats, dates,nutbutter, raisins,vanilla, carob, andcinnamon.Addthewheatgermonlyiftheoatmixtureisrunny.Theoatmixtureshouldbetacky,likecookiedough.Spreadthesesameseedsonatrayorplate.Rollthenutmixtureinto1-to2-inchballs,thenrolltheballsinthesesameseedstocoatandserve.

CashewSauce

Thisfabuloussauceisasmootherversionofourstandardnutcrème.Usethisoneonanydessert,orjustdipFruitRawiesinit.

MAKES2CUPS

1cupsoakedcashews,drained4seeded,soakeddates,drained1teaspoonpurevanillaextract¼cupfilteredwater

Combine all of the ingredients in a food processor or blender and blend untilsmooth.

Buckies

Thisrecipeisoneofthegreatesteverinvented.Buckiesareasproutedbuckwheatsnacktreat,cereal,saladtopping,andmore.Theirnutritionalvalueisveryhighandthetasteisdelectable.Thisispossiblythecrunchiesttreatintheworldofrawfoods.

SERVES4

2cupsdates,seeded2cupsfilteredwater1teaspoonpurevanillaextract4cupssproutedbuckwheat,welldrained

Place thedates inabowl, coverwith thewater, and soak for about1hour,oruntilsoft.Drain,reserving½cupoftheliquid.Placethedates,reservedliquid,andvanillainablenderandblend.Pourthedatemixtureintoalargebowl,addthebuckwheatsprouts,andmixwell.Usingoneofthemethodsdescribedhere,spreadthemixture½inchthickontheappropriatedryingsurfaceanddehydratethebuckiesfor7to10hours.Crumbleapartanduseasatoppingorjusteatasasnack.

UltimateSundae

SomethingsimilartothisgreatdessertrecipecamewithmyChampionJuicer.Itisnicetoknowthatthepeoplewhomakethisveryversatilejuicerenjoythesimplicityofrawicecream.Thisdessertisatruewinner.

SERVES2TO4

6bananas,peeled,frozen,andthicklysliced11strawberries,frozen2cupsfresh,finelychoppedcoconutmeat2cupsCashewSauceorCarobSauceBerriesorchoppedwalnuts,forgarnish

Using a homogenizing juicer with the blank plate in place, homogenize thebananas, strawberries, and coconut separately.Transfer equal amounts of eachhomogenizedfruittoindividualbowls.Stirthehomogenizedfruitsineachbowluntil swirled. Top each with some of the cashew sauce and berries, or carobsauceandcrushedwalnuts,andserveimmediately.

CarrotKake

Thisdeliciousdessertisassimpleascanbe.Carrotpulp(thepartthatisleftwhenjuiceisremoved)isaveryversatilesubstancethatissweet,light,andeasytoform.Thisrecipeisaperfectwaytomakeuseofitsmanyvirtues.

SERVES8TO12

FROSTING1½cupssoakedcashews,drained½cupseeded,soakeddates,drained¼cupfreshlysqueezedlemonjuice1tablespoonpurevanillaextract

3cupssproutedalmonds2cupsseeded,soakeddates,drained2cupssoakedraisins,drained6cupscarrotpulp(fromjuicingcarrots)1tablespoonfreshlygratedlemonzest1tablespoonfreshlygratedorangezest1tablespoongroundcinnamon½tablespoonfreshlygroundnutmeg1tablespoongroundcardamom

Toprepare thefrosting,place thecashews,dates, lemonjuice,andvanilla inablenderandblenduntilsmooth.Setaside.Toprepare thekake,usingahomogenizingjuicer,homogenize thealmonds,

dates,andraisinsintoalargebowl.Addthecarrotpulp,lemonandorangezests,cinnamon,nutmeg,andcardamom,andmixwell.Onaservingplate,formintoacakeshapeandtopwiththefrosting.Refrigerateuntilchilledbeforeserving.

Six-LayerCarobKake

Thisfabulouscakewasoriginallycreatedforawedding.Thesecakescanturnoutbeautifullyifyoudecorateandgarnishthemwell,sobeartistic.

SERVES10TO12

6bananas2cupsseeded,soakeddates,drained½cuprawwheatgerm2cupsrawcarobpowder1cupsproutedwalnuts

CAROBSAUCE4seeded,soakeddates,drained¼cuprawcarobpowder2tablespoonsoliveoil

3cupsNutCrème

Using a homogenizing juicer, homogenize the bananas, dates, wheat germ,carob,andwalnuts intoabowl.Divide thedough into sixequal-sizeballsandform six round, flat layers of similar width and diameter. Using one of themethodsdescribedhere,dehydratethedoughfor12hours,oruntildry.Topreparethesauce,placethedates,carobpowder,andoliveoilinablender

cuporblenderandblendwell.Toassemblethecake,placeoneofthesixlayersonaplate.Spread½cupof

the nut crème over the layer.Continue layering, alternating cake and frosting,withthenextfivelayers.Generouslyfrostthetopandsidesofthecake.Drizzlewiththecarobsauceandserve.

AppleKake

Thisultimatelyhealthycakeisalightandspicydessertthatletsyouhaveyourcakeandeatit,too.

SERVES4TO6

1cupflaxseeds½-inchpiecefreshginger1cupsproutedoats1cupseeded,soakeddates,drained1teaspoongroundcinnamon,plusadditionalforgarnish1teaspoonfreshlygroundnutmeg1tablespoonfreshlygratedlemonzest2apples,peeled,cored,andshredded(about1½cups)NutCrème(optional)

Inaspicegrinderorblendercup,grindtheflaxseedsintoafinepowder.Finelygratethegingeronagingergraterorfinegratertoextractthejuice(youshouldhave about 1 teaspoon). In a food processor, process the flax seed powder,ginger juice, oats, dates, cinnamon, nutmeg, and lemon zest until smooth.Transfertoabowlandfoldintheshreddedapples.Formthemixtureintoacakeshape, 4 inches thick and 9 inches in diameter. Using one of the methodsdescribedhere,dehydratethecakefor4to6hours,untilithasadryouterlayerandfeelsfirmtothetouch.Frostwiththenutcrème,sprinklecinnamonontoptogarnish,andallowtosetintherefrigeratorforabout2hoursbeforeserving.

ReadingList

Following is a list of somebooks aboutor relating to raw foods.Someof thetitlesareoutofprint,butyoumaybeabletospecialorderthemviabooksellersorfindtheminused-bookstores.

FruitarianismandPhysicalRejuvenationbyO.L.M.Abramowski,MD

LightEatingforSurvivalbyMarciaAcciardo

BlatantRawFoodistPropagandabyJoeAlexander

JuelAnderson’sSeaGreenPrimer:ABeginner’sBookofSeaweedCookerybyJuelAnderson

Nature’sFirstLawbyStephenArlin,FouadDini,andDavidWolfe

TheGardenofEdenRawFruitandVegetableRecipesbyPhyllisAvery

BooksbyElizabethBaker:UnCookbookGourmetUnCookbook

Digestion,Assimilation,Elimination,andYoubyEdBashawandMichaelDiogo

BooksbyVictoriaBidwell:GetWellRecipesfromtheGardenofEdenSimplyGood

EatingWithoutHeatingbySergeiandValyaBoutenko

BooksbyPaulBragg:SouthSeaCultureoftheAbdomenSaltFreeHealthSauerkrautCookbook

LivingFoodsforRadiantHealthbyElaineBruce

RegenerativeDietbyDr.JohnR.Christopher,N.D.,M.H.

RejuvenationDietbyDr.J.Christopher

LivingFoodsforOptimumHealthbyBrianClement

LivingFoodsLifestylebyBrendaCobb

RainbowGreenLive-FoodCuisinebyGabrielCousens

HowtoDryFruitbyDeannaDeLong

LivingFoodsbyGeorgeandDorisFathman

TheRawFoodPrimer

bySuzanneAlexFerrara

FeastingonRawFoodsbyCharlesGerras

StalkingtheWildAsparagusbyEuellGibbons

CompleteNutritionalHealthFactsbyHealthResearch

TheSecretsofSpirulinabyChristopherHills

ILiveonFruitbyEssieHoniballandTerryC.Fry

EnzymeNutritionbyDr.EdwardHowell

EydieMae’sNaturalRecipesbyEydieMaeHunsburgerandChrisLoeffler

DelightsoftheGardenbyImarHutchins

BooksbyBernardJensen:TheRealSoupandSaladBookBlendingMagicTheHealingPowerofChlorophyll

TheLifeFoodRecipeBookbyAnnieandDavidJubb

SweetTemptationsbyFrancesKendall

LiveFoodJuicesbyH.E.Kirshner

FruittheFoodandMedicineforManbyMorrisKrok

BooksbyViktorasKulvinskas:Survivalintothe21stCenturyLoveYourBodySproutfortheLoveofEveryBodyLifeinthe21stCentury

VibrantLivingbyJamesLevin,MD,andNatalieCederquist

Elaina’sPureJoyKitchenbyElainaLove

DryIt—You’llLikeItbyGenMacManiman

WheatgrassJuice:GiftofNaturebyBetsyRussellManning

BooksbyElysaMarkowitz:WarmingUptoLivingFoodsLivingwithGreenPower

RawsomebyBrigitteMars

MetaphysicsofRawFoodsbyStellaMcDermott

BooksbySteve“theSproutman”Meyerowitz:

Sproutman’sKitchenGardenCookbookRecipesfromtheSproutmanWheatgrass:Nature’sFinestMedicine

SproutsbyEstherMunroe

TheRawLifebyPaulNison

RawFoodTreatmentofCancerbyKristineNolfi,MD

TheCompleteBookofSpicesbyJillNorman

BooksbyFrédéricPatenaude:TheRawSecretsSunfoodCuisine

HookedonRawbyRhio

DiningintheRawbyRitaRomano

Herbs&ThingsbyJeanneRose

SoupsAlivebyEleanorRosenast

VitalCreationsbyChadSarnoCerealGrassbyRonaldSeibold

RawGourmetbyNomiShannon

AngelFoodsbyCherieSoria

RawKidsbyCherylStoycoff

BooksbyEdmondBordeauxSzekely:EsseneGospelofPeaceScientificVegetarianismTheBookofLivingFoodsTheEcologicalHealthGarden

TropicalFruitbyDesmondTate

RawbyCharlieTrotterandRoxanneKlein

LivingCuisinebyRenéeUnderkoffler

TheGreatExoticFruitBookbyNormanVanAken

TheOriginalDietbyKarenCrossWhyte

BooksbyDr.AnnWigmore:BeYourOwnDoctorTheWheatgrassBookTheSproutingBookTheHealingPowerWithinHealYourBody

RecipesforaLongerLifeNaturama

TheCompleteBookofRawFoodbyvariousauthors

Glossary

ACIDOPHILUS:Atypeofhelpfulbacteriausedindigestion.AMYLASE:Adigestiveenzymefoundinsaliva.ASSIMILATION:Theabilitytoreceivenutrients.BIOACTIVE:Foodwithitslifeforce.BIODYNAMIC:Awayoforganicfarming.BIOGENIC:Promotinglife.CHARGE:Toinduceanelectricalcurrentandstoreit.COMPOST:Thebreakdownoforganicmaterials.CONVENTIONALLYGROWN:Grownwithchemicalsandpesticides.CULTIVATED:Grownforthepurposeofeating.CULTURED:Foodwithhealthybacterialivingonit.DEHYDRATED:Foodwithwaterevaporatedfromit.ELIMINATION:Theexpulsionofwastematterfromthebody.ENEMA:Amethodofcleansingthecolonusingwater.ENZYME:Substancethatsplitsfoodintoitsvitalparts.EVAPORATE:Toremovewaterbyusingwarmth.EXFOLIATE:Stimulatingtheskintoreleasetoxins.FASTING:Theremovalofsomethingfromdailypractice.FECALMUCOIDMATTER:Oldmaterialstucktothecolonwalls.FORAGING:Findingwildfoodorquestingforfood.FRUIT:Anywater-richfoodsurroundingaseed.GERMINATION:Thebeginningprocessofsprouting.

GRAIN:Anyaffixedhullseedthatgrowsasagrass.HERB:Anygreenplantwhoseleavesareedible.HYBRID:Anyfoodthathasbeenbred.INTENTION:Thefocusofpositiveenergytowardagoal.MACROBIOTIC:AnAsiansystemofeatingseasonalandmostlycookedfoods.NATURAL:Doingthingsinharmonywithnature.NUT:Aseedthathasaremovableshellandgrowsontrees.ORGANICALLYGROWN:Grownwithouttheuseofchemicals.PAPAIN:Adigestiveenzymefoundinpapaya.PREDIGESTED:Easiertoassimilateduetolivingbacteria.PREPARING:Creatingarawfoodmeal.REMINERALIZE:Tointroduceorganicmineralstowater.SPROUT:Theyounggrowthofafutureplant.VEGAN:Noanimalproducts,meat,dairy,oreggs,andhoney-free.WILD:Producedbynaturewithoutanyhelpfromman.WISDOM: Experience (whatwe do) plus knowledge (whatwe learn). A trueunderstandingaboutsometeachingsthatwecanpassontootherstohelpbenefittheirlife.

algae,Seealsospirulinaalmonds

Almond-CornCroquettesAlmond-CuminDressingAlmondMylkAlmond-Onion-ParsleySoupApple-AlmondSoupBanalmondBlissBanalmondMylkBrowniesCarobAlmondCrustCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrotKakeCauliflowerChowderCeleryandAlmondButterCreamofBroccoliSoupCurriedAlmondSoupFruitandNutEssenceBreadLemonBarsNutBlissNutShakeRosySeaSoup

sproutingSunnyRedPepperPâté

Aloe,SweetLimeandAngelHairwithMarinaraapples

Apple-AlmondSoupApple-CinnamonCupApple-CinnamonEssenceBreadAppleKakeApplesauceAppleswithGingerChutneyAppleZingBanaberryCinnamon-AppleSproutedWheatFlaxativeFruitRootIntestinalCleanseSunshineWaldorfSaladWhiteDelight

assimilationavocados

Avocado-ParsleyDressingBanacadoCreamyHerbDressingRichandCreamySeedCheezeSpirulina-AvocadoSoupStarFruitGuacamoleTraditionalGuacamole

BabaGhanoushbananas

BanaberryBanacadoBanalmondBlissBanalmondMylkBananaBreadBanana-DatePuddingBananaMylkComplementaryFlaxativeFreedom’sFrothGreenDreamMangoPuddingNutBlissNut-FreeCrustNutShakePapayaFundaeSix-LayerCarobKakeStorangeSmoothSunshineTangyTangoThinMintTropicalAmbrosiaUltimateSundaeWhiteDelight

BasicSeedCheezeBasicTofubeans,Seealsogarbanzobeansbeets

BorschtCashew-BeetPâtéIronLion

bellpeppersChileMoleCreamyRedPepperSoupFocacciaGreenPapayaSaladMexicanWildRiceandTofuPineapple-PepperSaladRedPepper–ChipotleSalsaSunnyRedPepperPâté

berries,SeealsoindividualberriesBanaberryBerrySoupFennel-BerrySoup

BlackRaspberryKremeBlackRaspberry–PricklyPearblendersBlissBallsblueberries

ComplementaryFennel-BerrySoupPersimmonSunburst

BorschtBraggLiquidAminosbread

Apple-CinnamonEssenceBreadBananaBreadCaraway-OnionEssenceBreadCarrot-AlmondEssenceBreadEssence(Essene)FocacciaFruitandNutEssenceBread

HerbedEssenceBreadUnstuffing

broccoliCreamofBroccoliSoupShangriLa

Browniesbuckwheat

BananaBreadBuckies

cabbageBorschtCabbageRollsCreamyColeslawKimcheeSeaSaladShangriLa

cacaocakes

AppleKakeCarobDevastationCarrotKakeSix-LayerCarobKake

cantaloupe.SeemelonsCaraway-OnionEssenceBreadcarob

BlissBallsBrowniesCarobAlmondCrustCarobDevastationCarob-HazelnutTorteCarobSauce

FrozenFudgeSix-LayerCarobKakeThinMint

carrotsCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrot-Cashew-GingerDressingCarrotKakeCarrot–PineNutDipCorn,Carrot,andPeaSaladCreamyCarrot-GingerSoupCreamyColeslawCurriedAlmondSoupFruitRootIronLionSunflower-CarrotCroquettesSweetMustardDressingTofuLoaf

CascadillaSoupcashews

BlackRaspberryKremeCarrot-Cashew-GingerDressingCarrotKakeCashew-BeetPâtéCashewMylkCashewSauceNectarine-CardamomSoupPumpkin-CashewSeedCheezeWhiteSauce

cauliflower

CauliflowerChowdercelery

CeleryandAlmondButterCoolingGreenGreenCleanWaldorfSalad

cherimoyasCherimoyaFreezeWhiteDelight

ChileMolechiles

FireWaterRedPepper–ChipotleSalsa

chlorophyllCinnamon-AppleSproutedWheatcoconut

CarobDevastationCarob-HazelnutTorteCoconutCustardCoconutMilkCornChipsCurrySauceFrozenFudgeNature’sNectarNutBlissThinMintTomYumTropicalAmbrosiaUltimateSundae

Coleslaw,CreamyColorfulTofuSalad

ComplementarycondimentsCoolingGreencorn

Almond-CornCroquettesChileMoleCorn,Carrot,andPeaSaladCornChipsCornChowderFestiveSproutedWildRiceTamales

cranberriesCranberrySauce

CreamofBroccoliSoupCreamofZucchiniSoupCreamyCarrot-GingerSoupCreamyColeslawCreamyHerbDressingCreamyRedPepperSoupcucumbers

CoolingGreenCucumber-DillDressingCucumber-DillSoupCucumber-JicamaSalad

culturedfoodsCurriedAlmondSoupCurry,ThaiCurrySauce

datesAppleKakeBanana-DatePudding

BlissBallsBrowniesBuckiesCarobDevastationCarob-HazelnutTorteCarrotKakeFrozenFudgeLemonBarsOat-DateRawiesSesameRawiesSix-LayerCarobKakesoaking

dehydratedfoodsDeluxeSaladdressings

Almond-CuminDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCreamyHerbDressingCucumber-DillDressingGreenGoddessDressingHerbedVinaigretteItalianDressingMango-GingerVinaigretteMiso-TahiniDressingPeanut-CurryDressingSpicyPapaya-LimeDressingSweetMustardDressingWaldorfSaladDressing

drinks.SeealsomylkAppleZing

BanaberryBanacadoBlackRaspberry–PricklyPearCoconutMilkComplementaryCoolingGreeneVe-8FireWaterFlaxativeFreedom’sFrothFruitRootGingerBlastGreenCleanGreenDreamIntestinalCleanseIronLionLilistarLiverCleanseMellowMelonNature’sNectarNutBlissNutShakeRejuvelacRubyCooler(SunTea)Soursop-PineappleSproutPowerStorangeSmoothSunshineSweetLimeandAloeTangyTangoThinMint

TropicalAmbrosiaWhiteDelight

dulse.Seeseavegetables

eggplantBabaGhanoushLasagna

eliminationenzymesEsseneseVe-8ExoticFruitSalad

FabulousFigParfaitsFalafelfarmers’marketsFennel-BerrySoupFestiveSeedCheezeFestiveSproutedWildRicefigs

BrowniesFabulousFigParfaits

FireWaterflaxseeds

Almond-CornCroquettesAppleKakeFlaxativeFlax-DulseChipsHerbedEssenceBreadTamales

flowers,edibleMixedFieldGreenswithEdibleFlowers

RubyCooler(SunTea)Focacciafood.Seealsorawfood

bio-destructivetobio-geniccultureddehydratedfreshgroups,fourlivinglocalorganicprocessed

foodcombiningfoodprocessorsFreedom’sFrothfreshfoodsFrozenFudgefruits,SeealsoindividualfruitsFudge,Frozen

garbanzobeansFalafelMiddleEasternPlateSproutedHummus

gardening,indoorGardenSaladGarlic-HerbOilgarnishingGazpacho

MauiOnionGazpachoginger

GingerBlastGinger-PearSoup

grainsgrapes

WaldorfSaladGreekSaladGreenCleanGreenDreamGreenGoddessDressingGreenPapayaSaladgreens,Seealsosaladsguacamole

StarFruitGuacamoleTraditionalGuacamole

hazelnutsCarob-HazelnutTorte

herbsCreamyHerbDressingdehydratingHerbedEssenceBreadHerbedGarlicSeedCheezeHerbedVinaigretteItalianDressing

honeyHummus,Sprouted

intentionIntestinalCleanseIronLionItalianDressing

jicamaCucumber-JicamaSalad

juicing

Kabobs,VeggieKimcheekiwis

Pineapple-PepperSaladTangyTango

Lasagnalegumes,Seealsogarbanzobeans;peanuts;peaslemons

LemonBarslentilsLilistarlimes

SpicyPapaya-LimeDressingSpicyPapaya-LimeSoupSweetLimeandAloe

LittleItalySaladLiverCleanse

macadamianutsWhiteSauce

mangosComplementaryMangoBlissMango-GingerVinaigretteMangoPuddingTribalWildRiceSalad

MauiOnionGazpachoMayonnaise,Rawmelons,Seealsowatermelon

MellowMelonMixedMelonBallSaladPeach-MelonSoup

MexicanWildRiceandTofuMiddleEasternPlateMiniPizzasMiso-TahiniDressingMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladmole

ChileMolePeaMole

mushroomsLittleItalySalad

MustardDressing,Sweetmylk

AlmondMylkBanalmondMylkBananaMylkCashewMylk

Nature’sNectarNectarine-CardamomSoupnori.SeeseavegetablesNut-FreeCrustnuts,Seealsoindividualnuts

NutBlissNutKremeNutShakesoakingandsproutingStarFruitandRaspberry-NutKreme

oatsAppleKakeBananaBreadBlissBallsLemonBarsOat-DateRawies

olivesGreekSaladStarFruitSalsaTapenadeTomatilloSalsa

onionsCaraway-OnionEssenceBreadMauiOnionGazpachoOnion-WalnutPâté

orangesComplementaryFireWaterLiverCleanseRubyCooler(SunTea)StorangeSmoothSweetLimeandAloe

organicfoods

papayasFreedom’sFrothGreenDreamGreenPapayaSaladPapayaFundaeSpicyPapaya-LimeDressingSpicyPapaya-LimeSoupTangyTango

passionfruitLilistar

pâtéCarrot-AlmondPâtéCashew-BeetPâtéOnion-WalnutPâtéSunnyRedPepperPâté

peachesComplementaryPeach-MelonSoup

peanutsCurrySaucePeanut-CurryDressing

pearsGinger-PearSoup

peasCorn,Carrot,andPeaSaladPeaMolePeaSoup

pecansNutKremePralineCrustPumpkinButter

persimmonsPersimmonSoupPersimmonSunburstSunshine

pestoPestoPizzaPestoSoupPestoWraps

PrestoPestoPies,RawFruitpineapple

GingerBlastPineapple-GingerPuddingPineapple-PepperSaladSoursop-PineappleTropicalAmbrosiaVeggieKabobs

pinenutsCarrot–PineNutDipSeven-StarSauce

pizzasMiniPizzasPestoPizzaPizzaCrustsTraditionalPizza

PralineCrustPrestoPestopricklypears

BlackRaspberry–PricklyPearprocessedfoodspuddings

Banana-DatePuddingMangoPuddingPineapple-GingerPudding

pumpkinPumpkinButterPumpkin-CashewSeedCheeze

quinoaRejuvelac

Tabouli

raspberriesBanaberryBlackRaspberryKremeBlackRaspberry–PricklyPearFennel-BerrySoupRaspberrySauceStarFruitandRaspberry-NutKremeTangyTango

rawfoodadvocatesofbalanceddietofbenefitsoffindingprinciplesoftransitioningtotraveland

RawFruitPiesRawMayonnaiseRedPepper–ChipotleSalsaRedSauceRejuvelacriceRichandCreamySeedCheezeRootSlawRosySeaSoupRubyCooler(SunTea)

salads.SeealsodressingsColorfulTofuSaladCorn,Carrot,andPeaSalad

CreamyColeslawCucumber-JicamaSaladDeluxeSaladExoticFruitSaladGardenSaladGreekSaladGreenPapayaSaladLittleItalySaladMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladPineapple-PepperSaladRootSlawSeaSaladShreddedSaladSproutSaladTabouliTribalWildRiceSaladTropicalFruitSaladWaldorfSaladZucchini-SquashSalad

salsasRedPepper–ChipotleSalsaStarFruitSalsaTomatilloSalsa

sapotesWhiteDelight

seavegetablesdehydratingFlax-DulseChipsNoriRollsRosySeaSoup

SeaSaladseeds,Seealsoindividualseeds

BasicSeedCheezeFestiveSeedCheezeHerbedGarlicSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezesoakingandsprouting

sesameseedsBlissBallsSesameRawies

Seven-StarSauceShangriLaShreddedSaladSix-LayerCarobKakesoups

Almond-Onion-ParsleySoupApple-AlmondSoupBerrySoupBorschtCascadillaSoupCauliflowerChowderCornChowderCreamofBroccoliSoupCreamofZucchiniSoupCreamyCarrot-GingerSoupCreamyRedPepperSoupCucumber-DillSoupCurriedAlmondSoupFennel-BerrySoupGazpacho

Ginger-PearSoupMauiOnionGazpachoNectarine-CardamomSoupPeach-MelonSoupPeaSoupPersimmonSoupPestoSoupRosySeaSoupSpicyPapaya-LimeSoupSpirulina-AvocadoSoupSweetPotatoSoupTomYumTropicalFruitSoupWatermelonSoup

soursopSoursop-Pineapple

SpicyPapaya-LimeDressingSpicyPapaya-LimeSoupspirulina

GreenDreamSpirulina-AvocadoSoup

sprouts,SeealsoindividualseedsSproutedHummusSproutPowerSproutSaladtoolsfor

squash,Seealsopumpkin;zucchiniAngelHairwithMarinaraZucchini-SquashSalad

starfruitsLilistar

StarFruitandRaspberry-NutKremeStarFruitGuacamoleStarFruitSalsa

strawberriesBanaberryStorangeSmooth

sunflowerseedsAlmond-CornCroquettesBlissBallsCarobDevastationCucumber-DillSoupGreenGoddessDressingNoriRollsSesameRawiesSunflower-CarrotCroquettesSunnyRedPepperPâté

SunshineSunTea(RubyCooler)SweetLimeandAloeSweetMustardDressingsweetpotatoes

SweetPotatoSoup

TabouliTamalesTangyTangoTapenadeThaiCurryThinMinttofu

BasicTofuColorfulTofuSalad

MexicanWildRiceandTofuTamalesTofuLoafTofu-StuffedCherryTomatoes

tomatillosTomatilloSalsa

tomatoesAngelHairwithMarinaraCascadillaSoupChileMoleFocacciaGazpachoLittleItalySaladMauiOnionGazpachoPestoSoupRedSauceSproutPowerTapenadeTofu-StuffedCherryTomatoes

TomYumtoolsTorte,Carob-HazelnutTraditionalGuacamoleTraditionalPizzaTribalWildRiceSaladTropicalAmbrosiaTropicalFruitSaladTropicalFruitSoup

UltimateSundaeUnstuffing

WaldorfSaladWaldorfSaladDressingwalnuts

Apple-CinnamonEssenceBreadCarobDevastationLasagnaOnion-WalnutPâtéPrestoPestoSix-LayerCarobKakeWaldorfSaladWalnutZingCrust

waterwatermelon

juicingMellowMelonMixedMelonBallSaladWatermelonSoup

wheatCinnamon-AppleSproutedWheat-grassPizzaCrustsRejuvelac

WhiteDelightWhiteSaucewildrice

FestiveSproutedWildRiceMexicanWildRiceandTofuTamalesTribalWildRiceSalad

yeast,nutritional

zucchiniAngelHairwithMarinaraCreamofZucchiniSoupLasagnaPestoWrapsZucchini-SquashSalad

the raw truth, 2nd edition: recipes and resources for the living foods lifestyle

Documents

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