1

$20 American

Debi's

Yahsom

Rawsom

Un-Cook

Book

2

A Plant Based Foods Adventure

A Recipe Book To Help You

Transition Into

Eating More Raw.

by Debi Mae

Rev. 8/7/10

3

Contents

Subject _ Page

Introduction 4

Recommended Transition 8

Breads and Crackers 13

Dips, Spreads and Seasonings 22

Drinks 37

Green Smoothies 44

Entrees 51

Breakfast Meals 52

Lunch/Dinner Meals 56

Soups 71

Salads and Dressings 74

Dressings 75

Salads 78

Sweets 88

Raw Foods General Information 106

4

Introduction

This recipe book came about by many people wanting to

know how to get from the SAD (Standard American Diet) to a

more natural and healthy Raw food diet. So this booklet is a

transitional book, designed to help you find creative ways to eat

more raw foods and still use foods that are somewhat cooked or

breads that are not raw, etc. I have tried to make these recipes

taste similar to the ones we are used to eating but with mostly

raw ingredients. If you can aim for at least a 75%-90% raw

food intake, your body will be much appreciative of that

change. You will begin to find what foods your body responds

well to and what ones it does not. For example, my body does

not like bread products so I try to stay away from them. I eat

mostly (90%) raw fruits and vegetables. My husband, Karl,

cannot eat beans & protein, especially meat protein. We have

been healed of many dis-eases and have no aches or pains in

any of our joints and have the exuberant use of all our faculties

through sticking to a mostly raw diet.

I thought the following study said it all for those of us

raised on this continent.

Excerpted from the book Goldat, by Lewis E. Cook, Jr. &

Junkp Yasui

“It has been found that a group of rats were fed diet of

raw vegetables, fruits, nuts and whole grains from birth grew

into completely healthy specimens and never suffered from any

disease. They were never ill. They grew rapidly, but never

became fat, mated with enthusiasm and had healthy offspring.

They were always gently affectionate and playful and lived in

perfect harmony with each other. Upon reaching an old age,

equivalent to 80 years in humans, these rats were put to death

and autopsied. At that advanced age their organs, glands, tissues

all body processes appeared to be in perfect condition without

any sign of aging or deterioration.

“A companion group of rats were fed a diet comparable

to that of the average American and included white bread,

5

cooked foods, meats, milk, salt, soft drinks, candies, cakes,

vitamins and other supplements, medicines for their ails, etc.

During their lifetime these rats became fat and, from the earliest

age, contracted most of the diseases of modern American

society including colds, fever, pneumonia, poor vision,

cataracts, heart disease, arthritis, cancer and many more.

“Most of this group died prematurely at early ages but

during their lifetime most of them were vicious, snarling beasts,

fighting with one another, stealing one another‟s food and

attempting to kill each other. They had to be kept apart to

prevent total destruction of the entire group. Their offspring

were all sick and exhibited the same general characteristics as

their parents.

“As this group of rats died one by one or in epidemics or

various diseases, autopsies were performed revealing extensive

degenerative conditions in every part of their bodies. All organs,

glands and tissues were affected, as were the skin, hair, blood

and nervous system. They were all truly total physical and

nervous wrecks. The same condition existed in the few, which

survived full duration of the experiment.

“A third companion group of rats was fed the same diet

as the second group to an age equivalent to about 40 years in

humans. They displayed the same general symptoms of the

second group – being sick and vicious so that they had to be

separated to prevent them from killing each other and stealing

one another‟s food.

“At the end of this initial period all rats in this group

were placed on a strict fast, without water to drink for a period

of several days. Then they received the natural (raw) diet of the

first group of rats. This diet was alternated with periods of

fasting and within one month behavioral patterns had changed

completely so that the now docile, affectionate, playful

creatures were once again able to live together in a harmonious

society and from this point on never suffered any illness.

“Several rats were put to death and autopsied at the end

of the initial period revealing the same general deterioration as

that exhibited in the second group of rats. However, the

6

remaining rats lived out the full duration of the experiment, to

the equivalent of 80 years in humans, and when they were

autopsied there were no signs of aging or deterioration or

disease - just as those in the first group. The obvious disease,

degeneration and deterioration of body parts evident in their

first half of life had been completely reversed and excellent

health restored.”

All truth comes from Yah and He set up the planet and

told us how to eat. If we obey those laws, we are healthy and

wise. If not, we will be in dis-ease. He will help and show us

the way in our time of need. I believe that if you will study the

scriptures you will find that cooked food and even meat were

not eaten nearly as much as raw foods were. The cooked foods

and meat were never meant to completely replace raw fruits and

vegetables with the seed in them, nuts and seeds. I believe that

even Daniel refused to eat the king's food because it was not

raw, clean nor good for him. Smart man!

Psalm 141:4 says, “Let not my heart be inclined to evil,

to practice deeds of wrongness with men working wickedness,

and let me not eat of their delicacies.” After reading the

experiment with the rats this means a lot more to me. I could

tell you all the reasons why you should eat raw but the proof is

in the eating. Try it yourself. Give yourself a year to transition

from the SAD diet to mostly raw diet with less animal products

and see if you don't feel better, look better and look at the world

in a better light.

Obviously, food is not everything. Food deals with your

body functions but affects your mental and spiritual functions as

well. I believe Yah made us to be whole people and as such

everything we do, affects every other part of ourselves. If we

think wrong, we do wrong. If we eat wrong, we not only think

wrong, but our bodies will rebel and tell us something is wrong

through aches, pains and dis-eases in various parts of our body.

If we disobey Yah's rules of right and wrong, we will live in

strife with those around us, which will affect our mental and

physical well-being. Jude says, “May you be in health and

prosper, even as your soul prospers.” If your soul is not

7

prospering, perhaps you are violating something in the other

two areas of your life. If you seek answers to wholeness, you

will find them. Matthew 5.

Our Creator is very serious about keeping our selves in

health. 1Corinthians 3:17 says, "If anyone destroys (shrivels,

spoils or ruins) the Dwelling Place of Yahuah, Yahuah shall

destroy him. For the Dwelling Place of Yahuah is set-apart,

which you are." This is how much He loves us: He will do

whatever it takes to try to get us on the right road to health and

blessing. And it is not so much that He has to do anything to us,

as it is that He cannot bless us. We run out from under His

covering by harming ourselves with the things we think are

good, like a SAD diet or relating to others wrongly. His

Owner‟s Manual, the Scriptures, gives us all we need for life

and right and good living.

2Peter 1:3-4 says, “... His Mighty-like power has given to us all

we need for life and reverence, through the knowledge of Him

who called us to esteem and uprightness. 4 Through these there

have been given to us exceedingly great and precious promises,

so that through these you might be partakers of the Mighty-like

nature, having escaped from the corruption in the world,

caused by lust.”

Enjoy this Un-cookbook! And may your life change in every

way as you begin to put His ways into practice.

Shalom, Debi Mae www.livingwellwithlivingfoods.org

Questions? info@livingwellwithlivingfoods.org

8

Recommendations for Transitioning

into Raw Food

90% of the food most Americans eat is processed food. That

means it is killing us. Why? Because this processed food is not

alive. If we want life in our bodies, we must eat food that is

alive as the Creator designed us. Unfortunately, we have

become addicted to this processed food. Actually, I hate to even

call this stuff food. Our Creator told us what food was and we

need to listen. He said in Genesis 1:29, 31, “And Yahuah said, “See, I have given you every plant that yields seed which is on the face of all the earth, and every tree whose fruit yields seed, to you it is for food. 31 And Yahuah saw all that He had made, and see, it was very good.” Do you realize this food (raw fruits, vegetables, nuts and seeds) are the only food he said was good? You can eat other stuff if you want but why not eat exceedingly good and what is abundantly good for your body? It has been proven that raw food helps your body get healed and stay healed. Here are my recommendations for your transition: The first

thing I would get rid of is milk for about 3 months, so that your

body can cleanse. I grew up on a dairy farm and drank milk all

the time. I don't recall any serious illnesses or very many colds.

But, I drank raw milk without hormones or antibiotics, not the

white stuff you buy in the stores. I don't drink milk now unless I

can find it raw. Now that I am off the pasteurized milk, I don‟t

have allergies, bronchial problems, not even any colds.

Next, I would eliminate any white processed rice, flour products

and sugar products. You need to do these all at the same time

because they feed off of each other. They actually create in you

an addiction to yeast and sugar products. Sugar feeds yeast.

Yeast is a fungus. Sugar feeds fungus. Cancer is a fungus. So

you will be feeding cancer if you have it. You don't want fungus

in your body. Nutritional yeast is different than regular bread

rising yeast and is not an active fungus. It cannot grow in your

9

body like the yeast that is in breads. There is some controversy

about this so eat this according to how your body reacts to it.

Remember to be temperate in all things. Instead of white

products, use whole grain products, brown rice or wild rice and

low temperature processed sweeteners such as raw honey, dates,

molasses or raw agave. Dates and molasses are 1000 times

better for you than any other sweetener so we prefer to use

them. I will use honey and agave once in a while when needed

for a dessert. You can get whole wheat pastas and tortillas in

most grocery stores. Some products you can find right in your

area if you ask around.

The next thing I would eliminate from my diet is meat that is

bought in the store. Most of these meats have much antibiotic

and hormone drugs in them not to mention the natural adrenalin

that is released when the animals sense their demise. Most of

the meats available are not kosher as they have the blood put

back into them to keep the meat looking red and fresh. The life

is in the blood and whatever blood you eat will cause you to act

like the animal you just ate. This blood will change our bodies

and our mental well-being. Meat has much fat in it and if eaten

morning, noon and night will make you fat and cause diabetes

and heart attacks. If you want to eat meat, then find some that is

natural, range fed animals. Deer, buffalo and beef are available

like this but it tends to be very expensive. Also, if you are going

to eat meat, eat it only once or twice a week. Meat does not

digest well in our stomachs unless you chew it really, really

well and take very small bites. It putrefies and causes backups

in the sewer system of our bodies if we eat a lot of it. This dead

putrefied meat then attracts germs, worms, viruses, parasites

and all the ill things that feed off of dead food. It also gives us

too much protein in our diet when we eat too much.

Our bodies were not built to digest meat. Our body was

designed to digest fruits and vegetables. Our digestive system is

very long with twists and turns that are great for breaking down

vegetables and fruits. Our saliva is alkaline to break down these

10

same veggies and fruits. They do not break down meat as well.

The recipes in this cookbook do not have meat in them. I don‟t

eat meat very often. But you already know how to cook and eat

meat. When I eat fish, I cook it as little as possible which makes

it much more tender and digestible. Make sure you eat kosher

fish. My basis for this is that since our creator knows best, let us

eat the way he said to. After all he sent his word to heal us. Let

us abide by it and live. I have a list of kosher fish at the end of

the Raw Food General Information section in this book.

Next, I would eliminate food additives that are unhealthy. To

find the dangers of food additives look up

www.cspinet.org/reports/chemcuisine.htm. Almost all

processed food has food additives of one kind or another. I had

a dream a few years ago that a friend of mine had died. In the

dream I could still talk to him so I asked him what he died of.

He told me, “Food additives.” When I awoke I immediately

went to the internet to look up what that was. I was amazed at

how destructive food additives are. Our bodies were not made

to handle being poisoned slowly which is what happens with

food additives. You may not be getting a significant amount of

additives at any one time, but if you constantly eat them in all

the processed food you buy, your body never has a chance to

recover from them.

I would actually have to say that if we eat anything with MSG

(monosodium glutamate) in it by whatever names it goes by,

that we actually offend Yah by doing so. Here is why. MSG is a

brain drug called an excitotoxin. It makes your brain believe

that it needs more of whatever it is that you‟ve just eaten that

contains this drug. This makes it an accessory to the crime of

addiction bringing us into slavery to food. MSG has many

names that it goes by and these are changed constantly so you

won‟t recognize it. That is why it is best to stay away from

processed foods and stick to food that comes directly from the

ground. This is even what Daniel did in the Bible so that he was

11

not forced to eat the King‟s delicacies.

Along with all of the above, I would try to eliminate as much

cooked food from my diet as possible. Cooking most foods

destroys the enzymes and leaches out the vitamins and minerals

that were there before you cooked it. Any food that you

normally cook can be adapted to be mostly raw and uncooked.

However, there are some foods that are better for you by

cooking them such as: Green beans, legumes, artichokes, etc.

But most foods can and should be eaten as raw as possible. Use

your imagination. This raw food culinary area is a whole new

way to prepare food and is so energy and time saving. Even

your children can learn to prepare food in the raw...no burns or

messy pans. Mistakes are only opportunities to make something

new. Have fun and enjoy the adventure into a more raw food

preparation.

Avoid poisoning

Some raw foods must be consumed with caution. Below is a list

of what to be aware of.

* Buckwheat greens are toxic when raw, particularly if juiced or

eaten in large quantities by fair skinned individuals. The

chemical component fagopyrum is known to cause severe

photosensitivity and other dermatological complaints.

* Kidney beans, including sprouts, are toxic when raw. (1)

* Rhubarb: when eaten in sufficient quantity, leaves can be

toxic when raw; stalks are completely safe to eat when

harvested early.

* Potatoes: a member of the nightshade family, can produce the

toxic alkaloid solanine. The flesh of the potato just beneath the

skins is usually green if solanine is present, but one may be

present without the other. Solanine can be removed by peeling

the potatoes. (2)

(1) N.D. Noah, A.E. Bender, G.B. Reaidi, and R.J. Gilbert.

"Food poisoning from raw red kidney beans." British Medical

12

Journal 1980 July 19; 281 (6234):236-7.

(2) "Executive Summary of Chaconine & Solanine"

(http://ntp.niehs.nih.gov/ntpweb/index.cfm?objectid=6F5E933B

-F1F6-975E-7B1D19DE73F21505), National Institute of

Environmental Health Sciences

Kitchen Machines: We recommend the use of home or

commercial grade machines. We use the following:

Blender: Blendtec 3 Hp or Vita Mix 3600 + or comparable.

Processor: Cuisinart Costum Prep 11 cup or comparable.

Dehydrator: Excaliber 5 or 9 Tray

Juicer: Hippocrates Green Power GPT-E1303 or comparable.

Coffee Bean Grinder

Sprout Lids for Ball Canning Jars

Spiralizer or Julienne cutting device

NOTES:

13

Breads

&

Crackers

14

Sunflower/ Chia Seed Flat Bread

½ cup raw organic Sunflower Seeds, soaked

½ cup raw organic Flax seeds, soaked

½ cup raw organic Chia seeds, soaked

1 Tbs. raw organic Agave nectar

1 Tbs. Nutritional Yeast

1 tsp. Real salt

Soak sunflower seeds overnight. Wash to remove the white

skins. Soak the flax and chia seeds in pure water to swell for

about 10 minutes. Combine flax and chia seeds after soaking.

Add salt and agave nectar. Measure 1 cup of the soaked

combination and grind in the blender. Pour into bowl. Add rest

of the ingredients and mix well. Spread onto a dehydrator sheet

about 1/8 inch thick. Dry for about 6-7 hours at 115˚F. After

about 3 hours check to see if it needs turning over. Turn over

and finish drying for the rest of the time or until dry.

If you desire a more flexible tortilla like bread, grind ½ cup of

unsoaked flax seed in the blender and mix into bread mixture.

Add water if necessary for a spreadable consistency.

15

Yeast Free Wholegrain Bread

A nice transition from regular yeast breads to more nutritious

yeast-free breads. From here we hope you will eventually start

making completely raw breads.

2 cups soft Durham wheat flour

1 cup coconut flour

1 tsp. Non-aluminum baking powder

1 tsp. Baking soda

¼ c. rolled oats

½ tsp. Real salt

1 Tbsp. Organic raw agave nectar (or preferred sweetener)

1 ½ Tbsp. Raw organic Coconut oil

2 c. zucchini milk (or preferred raw unpasteurized veggie, seed

or nut milk)

1. Pre-heat oven to 200° C (392° F).

2. Combine all dry ingredients then mix coconut oil

through well with a fork.

3. Add milk (and sweetener if it is a liquid) mix until well

combined.

4. Put mixture into a greased glass or stainless steel loaf

pan and bake for 50 minutes.

5. Remove bread from pan and cool on a rack.

16

Raw Cacao Sunflower Seed Tortillas

3 Zucchini, cut into chunks

1 c. sunflower seeds, pumpkin seeds, or pecans

½ c. dried coconut flakes

¼ c. Flax seeds

½ c. chia seeds

½ t. real salt

3 T. raw cacao powder

3 T. raw honey or raw agave nectar

Blend all ingredients in blender, pour onto flex sheet and dry in

dehydrator at 115°F for 4 hours until dry on top, turn over and

dry another 2 hours until dry but pliable. This is great flat bread

for desserts.

Zucchini Flax Sunflower Seed Bread

3 Zucchini, cut in chunks

½ c. water

½ c. sunflower seeds or sprouted wheat/grain

¼ c. Flax Seeds

¼ c. chia seeds

¼ c. sesame seeds

1 T. Amino Acids

½ t. real salt

½ t. Debi's seasoning

½ c. sunflower seeds (added after all previous ingredients are

added)

Blend all but the last ingredient in a blender. Pour into bowl and

stir ½ c. sunflower seeds into blended mixture. Pour on to flex

sheet and dry in dehydrator at 115°F. Dehydrate for 4 hours

until dry on top, turn over and dry another 2 hours until dry but

pliable. To use for pizza add Italian seasonings and leave out

whole sunflower seeds.

17

Pumpkin Seed Flat Bread

3 Zucchini, cut in chunks

1 c. water

1 cup coconut flour*

½ c. pumpkin seeds

¼ c. Flax Seeds

¼ c. chia seeds

¼ c. sesame seeds

1 T. Amino Acids

½ t. real salt

½ t. Debi's seasoning

½ c. pumpkin seeds (add whole after all previous ingredients

are blended)

Blend all but the last ingredient in a blender. Pour into bowl and

stir ½ c. pumpkin seeds into blended mixture. Pour on to flex

sheet and dry in dehydrator at 115 °. Dehydrate for 4 hours

until dry on top, turn over and dry another 2 hours until dry but

pliable.

*Coconut remains after putting coconut meat through the juicer.

Then grind the coconut in the dry cup Vita Mix or use

unsweetened shredded coconut.

Almost Raw Graham Crackers

1 ½ cup cooked quinoa with cinnamon

1 cup sprouted wheat

1 apple, shredded

¼ c. flax seed, ground

¼ cup ground chia seeds

¼ cup sunflower seeds

¼ cup pumpkin seeds

½ cup water

18

½ tsp. Real salt

½ -1 tsp. Cinnamon

½ tsp. Natural organic vanilla

Combine all ingredients in a food processor and process until

smooth – 5-10 min. It should be pourable but not runny nor too

thick: just spreadable. Pour onto flex sheets into small 2”

circles. Spread the batter so that the edges are a little thicker

than the center. This will keep the edges from drying out too

fast and curling. Dry at 115F for 4-6 hours on one side. Flip

and dry until crispy – usually another 4-6 hours.

Debi‟s Avocado Seed Crackers

1 avocado seed, cut up

1/3 cup olive oil

¼ cup water

1-2 dates

2 large yellow onions

¼ cup ground chia seed

½ cup ground sunflower seeds

¼ cup Bragg‟s Amino Acids

Cut up avocado seed and blend in VitaMix with olive oil and ¼

cup water (just enough so that it will run smoothly). When the

mixture is nice and smooth, add the dates and grind until

smooth. (You may need to add a little more water for this.) Put

this mixture into a large mixing bowl. Peel and cut onions into

quarters. Shred in food processor. Put onions into the large

mixing bowl, add the remaining ingredients and mix

thoroughly. Spread the mixture evenly and thinly on dehydrator

trays lined with a non-stick sheet. Dehydrate at 115F for 6

hours until crisp. Flip the tray and gently peel off the non-stick

sheet. Continue dehydrating for another 6 hours. Cut into

squares of equal size.

Avocado Seed Tostados: Just make a few tablespoons of the

above mixture into tostado size rounds and dry until crisp.

19

KALE CHIPS

2 large bunches Kale, Wash

and remove stems

2 T Apple Cider Vinegar

2 T Balsamic Vinegar

½ cup Water with 1 Tbsp.

Chia seeds

1 or 2 Large clove garlic

1 T Pink Himalayan Salt

1-2 Dates

1/4 cup of nutritional yeast

2 T Olive oil

Directions:

Soak the chia seeds in the ½ cup water for 10 minutes then put

vinegars, water, olive oil, nutritional yeast flakes, garlic, dates

& 1 /2 teaspoon of salt into the blender and blend.

Tear Kale into bite size pieces and put in a large mixing bowl.

Sprinkle the unused salt over the Kale and work into the greens

with your hands. Pour dressing over kale and mix thoroughly

with your hands to coat. You want this mixture to completely

cover the kale

.

Place kale onto Teflex sheets, on top of a mesh dehydrator

screen, and dehydrate for 8 hours at 115˚F. You‟ll need to use

several trays. Just spread so the Kale is evenly dispersed. Dry at

115˚F for 8 hours.

You will know the kale is ready when you take a piece and eat

it, it should crunch and melt in your mouth. Use your

imagination to change the tastes. Children love these!

20

CHEESY KALE CHIPS

1 large bunch Curly leaf kale, torn into crisp-sized pieces,

removing stalks

1 c. raw cashews

1 c. water

1 large red sweet pepper

3 Tbsp lemon juice

2 Tbsp nutritional yeast

1 small slice of red chili (optional)

2 teaspoons Himalayan salt

1. Blend all ingredients until smooth.

2. Put the kale in a large bowl then pour the blended mixture

over it and massage it in until all the leaves are coated.

3. Place it on dehydrator trays with Paraflex sheets and

dehydrate at 110 degrees. After two hours peel off the Paraflex

sheets and place the chips on mesh sheets.

4. By the time they have been in for eight hours they should be

crunchy. If they aren't, just leave them in until they are! Taste,

and if they're not salty enough, sprinkle some over and then

enjoy!

21

Baked Cornbread

6 cups of corn from 5 ears of corn

½ cup coconut water or plain water

1 ½ cup whole-wheat flour

½ cup barley flour

½ cup quinoa flour

2 tsp. Baking soda

1 tsp. Real salt

Blend corn and water until fairly smooth. Mix dry ingredients

together then blend all ingredients together and pour into oiled

9”X 13” glass baking dish or 2-8” round glass dishes or pie

plates. Bake in 400 oven for 25-35 minutes. Stick a toothpick

in to test doneness. There should be nothing sticking to the

toothpick. This is great hot with honey, agave or coconut butter.

Spicy Corn Chips

Corn cut from 5 ears of corn

1 ½ cup shredded carrots

½ cup onions

¼ cup coconut water or

plain water

¼ cup nutritional yeast-

optional

¼ cup red peppers

¼ cup sunflower seeds

¼ cup hot banana peppers

2 stalks celery or ¼ cup

purple cabbage

3 T. parsley

3 cloves garlic

2 T. Bragg‟s amino acids

1 tsp. Cumin

1 tsp. Real salt

4 shakes red pepper flakes

Blend all together until fairly smooth. Spread out evenly on a

dehydrator paraflex sheet with the edges just a little thicker than

the middle and dehydrate at 115 for 6-8 hours. When it is dry

enough to handle, cut into triangles. Then continue drying on

the dehydrator perforated trays without the paraflex sheet until

crispy. Eat with salsa, bean dip or guacamole. Yumm!

22

Dips,

Spreads

and

Seasonings

23

Alfredo Sauce 2 cup distilled water

¾ cup raw cashews or ½ cup sunflower seeds (soaked,

deskinned & dried)

1 cup hot, cooked millet or cooked wild rice

2-3 Tbsp. Chia seeds

1 3/8” slice of onion

1 clove garlic

1 tsp. Italian spices

½ to 1 tsp. Salt to taste

½ cup Raw Parmesan-like Cheese (recipe in this section)

Blend together first 8 ingredients until very smooth. Pour into

container and add raw parmesan cheese. Gently mix together

and pour over pizza (see Pizza under Entrees) or pour over raw

dug out spaghetti squash. Makes enough for 2 pizza crusts or

for the top of one crust and then pour the rest over raw veggies.

Sausage Seasoning

3 T. Ground Rosemary

10 T. Ground Sage

3 T. Real Salt

3 T. + 1 tsp. marjoram

“ “ basil

“ “ cayenne

1 ¾ T. Garlic Powder

Mix together and store. This seasoning is great to make

anything taste like sausage without the sausage. This helps to

transition into more healthy eating habits.

Cinnamon Substitute

1 part coriander seed 1 part sweet anise seed

Grind or blend to a powder & use in place of cinnamon.

24

Mrs. Debi‟s Seasoning ¾ cup dried zucchini

¼ cup dried sweet potato

2 Tbsp. dried yellow

peppers

1 ½ tsp. real salt

1 tsp. garlic powder

1 tsp. turmeric

1 tsp. parsley flakes

½ tsp. cumin

½ tsp. dill weed

½ tsp. chili powder

½ tsp ground coriander

¼ tsp. celery seed

¼ tsp. cayenne pepper

Blend first 3 ingredients in VitaMix, pour into bowl. Add rest of

the ingredients and mix together. Put into a wide holed shaking

container and sprinkle on salads, in soups, on fish, etc.

Chili Powder Seasoning 1 T. Paprika

1 t. cumin

2 Bay leaves

1 T. sweet basil

1 T. dried bell pepper

1 T. Parsley flakes

1 t. dill weed

1 t. oregano

1 T. Onion Powder

Grind all ingredients to a fine powder.

Basic Cream Sauce

1 cup water

½ cup raw cashews

3 Tbsp. Chia seeds

½ -1 tsp. Real salt to taste

Blend together until very smooth. Add to vegetables to make a

creamed vegetable dish or add seasonings to make a gravy or

other tasty sauces.

25

Cashew Mayonnaise

1 cup water

½ cup cashews + 1 cup cooked brown rice or millet

2 T. fresh lemon juice

½ t. real salt

1 3/8” slice onion

1 clove garlic

Blend cashews in water until smooth in a VitaMix. Blend until

thick. Add lemon juice, salt, garlic, and onion seasonings.

Tahini

2 Tblsp. Sesame Seeds

½ tsp. Sesame Oil

¼ tsp. salt

¼ cup tepid water

Place sesame seeds in a blender or food processor and

grind until smooth. Add sesame oil and salt. Process until

combined. With the motor running, add the water in a very

slow, steady stream and blend until smooth.

If you freeze your sesame seeds they will last longer.

Store them away from light and heat as they turn rancid quickly.

Raw Cauli-Hummus

2 ½ cups fresh cauliflower

½ cup olive oil

¼ cup cashews, almonds or

macadamia nuts (soaked

overnight)

1 small clove of garlic

½ tsp. Salt or to taste

Dash cayenne

1 tsp. cumin

1 tsp. lemon juice

1 tsp. tahini

Process all ingredients together in a food processor with the S

blade until smooth and creamy. Serve.

26

Debi‟s Guacamole Dip

½ large Florida avocado

2/3 red pepper,

1 tomato, quartered

½ onion, quartered

½ tsp. chili pepper

½ tsp. turmeric

1 clove garlic, sliced

1 tsp. Mrs. Debi‟s Seasoning

Put all ingredients into food processor and process until blended

but slightly lumpy.

Karl & Debi‟s Olive Oil (Use in place of butter)

1 cup virgin olive oil

1 tsp. oregano

1 tsp. basil or one branch of fresh basil

1 tsp. rosemary

2-3 cloves garlic (fresh)

1 tsp. parsley dried or one fresh sprig of parsley

1/2 tsp. Salt

Put all in blender and blend until smooth. Pour into glass

container and pour onto bread as a yummy topping in place of

butter.

Olive Oil Dip or Pizza Topping

½ c. raw organic extra virgin olive oil

2 tsp. Italian spices

3 cloves minced garlic

½ tsp. Black pepper

Blend together and use as a dip for breads, veggies, or use as a

replacement for cheese on top of the raw veggies pizza.

27

Coconut Butter+

There are many things you can do with coconuts. Here are some

I have done.

When the coconuts are green or yellow on the tree, cut them off

and use the juice inside for smoothies, to replace milk in any

recipe, or just for a refreshing cold drink. It can be mixed with

any other juice for many different flavors.

Inside the coconut when it is green or yellow is also a whitish

substance around the center which if left on the tree will

become coconut meat. But right now it is very slimy looking.

You can scrape off this white substance and add to cut up fruit,

smoothies or make coconut butter. (For more info see Raw

Food General Information) Here's how I make it:

Debi's Coconut Butter*

2 young coconut white insides

½ tsp. Vanilla agave or to taste*

¼ – ½ tsp. Real salt

½ tsp. Cinnamon (optional but tastes almost like syrup)

2 Tbsp. Dry chia seeds

Blend in blender, pour into container and let sit for 10 minutes.

You will have a nice white butter type of substance to spread on

pancakes, crackers, bread or tortillas.

Options: While your are blending the coconut butter add ½ cup

pecans, almonds or other nut for a different and yummy flavor

*Vanilla agave is made by blending in a blender, 17 oz. of raw

organic agave nectar with 1” piece of vanilla bean.

*Do not eat this every day as it is high in fat and can be hard on

your gall bladder and kidneys. 2-3 times a week is sufficient.

28

Raw Veggie Parmesan

1 c. Nutritional yeast

¾ c. walnuts, ground*

2 Tbsp. black sesame seeds

½ – 1 tsp. Real salt

Mix together and use as Parmesan cheese.

*You may use hemp seeds (not ground), sunflower, cashew,

almond, or pecan nuts (ground). Each nut or seed gives a slight

variation of the cheese. Experiment and find which you like

best.

Raw Guda Cheese

1 c. flax seed or chia seeds

1 c. water

½ c. raw cashews

¼ c. nutritional yeast flakes

3 T. lemon juice

3 T. tahini or sesame seeds

¼ tsp. Turmeric

1 Tbsp. Red pepper

¼ tsp. Cumin

1 tsp. Real salt

½ c. raw carrots

Blend altogether in blender until smooth. Pour into a greased

dome bowl. Let set up in fridge for 4 hours, slice and serve. Can

be used in pizza crust under Entrees section.

Red Pepper Cheese Dip

1 cup water

¾ cup cashews or sunflower

seeds

1 tsp. Real salt

3 Tbs. Nutritional Yeast

flakes

1 3/8” slice of onion

1 clove of garlic

½ cup red peppers

Blend all together for 1- 2 minutes or until very smooth. Use as

a dip or spread on sandwiches, crackers, bread, veggies, etc.

29

Sour Cream for Latkes

1 cup cashews

2 Tbsp. Soaked barley

3 Tbsp. Lemon juice

1 tsp. Raw apple cider

vinegar

2 Tbsp. Sesame seeds

½ tsp. Dill weed

½ tsp celery seed

1 tsp. Garlic powder for 1

clove garlic, pressed

½ – 1 cup water

Blend all ingredients in a blender, adding water as needed to get

a smooth consistency.

Sour Cream

1 ½ c. soaked sunflower seeds* (or ½ and ½ cooked brown rice

or millet and sunflower)

1 c. water (½ & ½ lemon juice and water)

½ t. real salt

1 slice onion

1 clove garlic, pressed or minced

1000 mg. Vitamin C (may be omitted if using soaked,

deskinned sunflower seeds)

Optional: cilantro, parsley, dill to taste

Blend all ingredients in vita mix until creamy.

*Soak sunflower seeds overnight. In the morning remove gray

husks as best you can under running water and drain.

30

Raw Protein Filling for tortillas

1 large avocado skinned and diced

1 cucumber with skin and diced

1-2 fresh tomatoes, diced

¼ cup sprouted lentils

¼ cup re-hydrated sunflower seeds

¼ cup sprouted chick peas

1 Tbsp. Chia seeds

2 Tbsp. Cilantro, chopped

1-2 cloves of garlic, minced

1 onion, minced

½ tsp. Chili powder

1 tsp. Real salt

Combine all ingredients and serve immediately.

Almost Raw Sweet Potato Stuffing

1 cup chopped celery

1 cup chopped onion

¼ cup flax seed oil

6 cups dry wholegrain bread crumbs

1 large sweet potato, cooked, peeled and finely chopped

1 cup vegetable broth, warm

½ cup chopped pecans, walnuts or sunflower seeds

1 tsp. Poultry seasonings

1 tsp. Rubbed sage

1 tsp. Salt

1 tsp. Pepper

Combine all ingredients and toss gently. Serve immediately.

31

Taco Dip or Filling

2 cups sprouted or cooked and cooled chickpeas

2 cups fresh cut corn (right off the cob)

2 cups sprouted black beans or cooked and cooled black beans

2 cups blended ripe tomatoes

1 cup diced tomatoes

¼ cup minced green chillies (fresh)

1 cup red or green sweet peppers

½- 1 cup chopped onion

1 tsp. Chili powder

1 clove minced garlic

½ cup minced fresh cilantro

1 tsp. Real salt

Combine all ingredients except chips, chill and serve with chips.

This is a meal all by itself. For chips use Tortilla chips or

Sunflower seed/chia seed flat bread (in Breads section) dried

until crisp.

Fresh Salsa

2 large tomatoes, diced

3 sprigs cilantro, chopped fine

1 large onion, diced

1 large clove garlic, diced

1 red or green pepper, diced

1 chili pepper, diced

1 jalapeno pepper, seeded and diced (if heat is needed)

½ tsp. real salt

Prepare and mix together for a refreshing salsa. Let stand in

fridge for 1 hour to blend flavors.

32

Garbanzo Bean Pate Makes 3 cups

1 ½ cups sprouted garbanzo beans, drained and rinsed

½ cup walnuts or pecans

½ dehydrated or raw almonds

1 T. dehydrated or raw sunflower seeds

1 cup tightly packed fresh basil leaves

½ cup water

1/3 cup extra virgin hemp or olive oil

4 to 6 teaspoons lemon juice

2 large clove garlic, cut into pieces

1/4 to 1/2 teaspoon sea salt

1 T. Braggs Amino Acids

Freshly ground black pepper or cayenne pepper

Thinly sliced fresh basil

Thinly sliced radishes

Place the garbanzo beans, walnuts, basil, olive oil, lemon juice

and garlic in the bowl of a food processor. Puree until smooth,

adding a little more olive oil or lemon juice if needed to obtain

smooth consistency. Add salt and pepper and process again to

combine well. Spoon into a serving bowl and garnish with basil

and radish.

*Raw almonds that have been soaked in water overnight and

dehydrated for 4-6 hours at 115º F.

Garlic Butter(less)

½ cup coconut water or distilled water

½ cup raw cashews

¼ cup flax or chia seed ground into meal

4 tsp. lemon juice, fresh

1 Tbsp. nutritional yeast flakes

33

1 slice onion

½ tsp. dill weed

3 cloves garlic, fresh

½ tsp. real salt

Process cashews with ½ cup of water in a blender until very

smooth. Add remaining ingredients and continue blending until

very smooth. Keep refrigerated in an airtight container. Garlic

Butter(less) is low in fat and is a tasty spread that can be used

on baked potatoes, bread, tortillas, or on raw vegetables.

YIELD: 2 cups

Cashew Butter

Ingredients:

2 ¼ cups raw unsalted cashews

1 Tbsp. coconut oil or olive oil

½ Tbsp. fresh orange juice or lemon juice

¼ tsp. salt

½ - 1 tsp. agave nectar (optional)

Preparation:

In a food processor or blender, process the cashews until they

resemble a very fine, almost powdery, meal. Add the oil, fresh

orange juice and salt, and blend for 30 seconds to 1 minute.

Using a rubber spatula, scrape down the sides of the blender,

making sure that the mixture is consistent and no clumps remain

in the bottom. Blend for 30 seconds more. Test the cashew

butter, adding agave nectar or more oil or salt as desired.

Transfer to an airtight container and refrigerate. Makes about 2

cups

34

Almond Butter

Almond butter can be made from raw or toasted almonds with

different types of consistencies.

Almonds are a good source of proteins, and have the highest

amount of dietary Vitamin E. Almond butter is very important

to vegetarians. For proteins, 2 Tablespoons of Almond butter

would be the same as 1 ounce of lean meat.

Recipe:

2 cups almonds

dash salt

1 tsp. raw honey

Coconut oil (as needed for smoothness)

Almond butter making involves basically seven steps:

Step 1 - Choose good quality almonds

Buy Almonds in shell, or already shelled almond kernels. Good

quality kernels are long and sweet. Preferably, the kernels

should not be more than one year old.

Step 2 – Soak Almonds

Soak 2 cups almonds overnight in distilled or pure water. Next

morning dehydrate them until they reach internal temperature of

110º F. (dry for 1-2 hours in 110-115º)

Do not use pre-sliced blanched almonds, they have reduced

flavor and oil, may even be rancid.

Step 3 - Grind Nuts with optional salt

You need a heavy duty food processor to make decent butter.

Most of the blenders are inadequate and light food processors

will just burn up. You may be operating the food processor

continuously at high speed for 10 to 12 minutes.

35

As you grind nuts, the shearing and chopping process will

generate warmth and reduce kernels to small particles.

Continued processing will result in releasing almond oil. If you

have a Vita Mix or BlendTec you can pre-process your almonds

by grinding them to powder and then transferring them to the

food processor. (Be careful not to let the nuts get too hot in the

blender or you will heat the nuts and denature the fatty acids.)

- To make butter, do not grind cold kernels. Ideally, the kernels

should be slightly warm (110º F) which they will be if you pre-

process your almonds in the VitaMix or BlendTec.

- If you plan to add salt, add a dash of salt to 2 cups of almond

kernels, as they are being ground for optimum effect

Step 4 - External Oil

After the kernels have been processed to clumps, break the

clumps with spatula. With continued processing, almond will

release oil. For smoother butter, you may add external oil.

External oil may be: cold pressed virgin coconut-oil, sweet

almond oil, olive oil, or any other cold pressed plant oil (canola

oil is not recommended). For optimum results, warm-up the oil

in the dehydrator or on top of the stove to about 110º F before

adding. Continue processing till you have very smooth butter.

Step 5 – Sweetener - Optional

This is optional step. Add 1 teaspoon of sweetener only after the

grinding process has already given you the desired consistency.

After adding sweetener, continue processing till sweeteners are

blended to a desired consistency.

You may add any type of sweeteners:

Agave Nectar

Honey

Jaggery

You may give special character to your almond butter by

adding:

Chavanprash (Amla or a popular herbal past from India)

Gulkand (a sweet preserve of rose petals from Pakistan and

36

North India)

Pieces of Dark-chocolate

Any herb or spice, jam or preserve

Step 6 Storing

This recipe makes 10 oz. of Almond Butter. Store it in a glass

jar in the refrigerator to prevent almond butter from becoming

rancid. Lasts about 1 month in the refrigerator.

NOTES:

37

Drinks

38

Chocolate Cashew Shake

4 frozen bananas, peeled

1 c. frozen cashews

¼ c. raw cacao powder or carob powder

1 ½ -2 c. Zuchinni milk (recipe p. 42)

6-8 small dates

1 t. raw vanilla agave

dash salt

6 ice cubes

Blend altogether until smooth. Add ice cubes last and until it is

of desired consistency. This is a very rich shake. If you do not

like it this rich try the next recipe. It‟s our favorite.

Chocolate Pumpkin Seed Shake (good for Prostate)

2 cups coconut water or water

½ cup pumpkin seeds

Handful of cashews

2 T. chia seeds

6 medjool dates

dash salt

2 Tbsp. Honey or Agave nectar (optional)

2 heaping Tbsp. raw cacao or carob powder

½ tsp. Cinnamon

1” vanilla bean

1 ½ Tray of ice cubes

Blend all ingredients except the ice cubes until very smooth.

Then add the whole tray of ice cubes 2 or 3 at a time until thick.

Yummmm! You can make a luscious strawberry, blackberry or

blueberry shake by following this same recipe just remove the

cacao, cinnamon and vanilla bean and add 1 cup of berries fresh

or frozen.

39

Chocolate “Milk” Shake

3 frozen bananas, peeled and frozen

3 medium zucchinis cut into chunks

1 c. fresh apple juice (or unsweetened bottled juice)

6 medjool dates

¼ – 1/3 c. raw cacao powder or carob powder

1 tsp. Vanilla

½ tsp cinnamon

¼ – ½ tsp. Real salt

6+ ice cubes

In a Vita Mix blend bananas and zucchini until smooth. Add

rest of ingredients and blend until smooth. Add ice cubes last,

one at a time until thick. Enjoy. This is surprisingly delicious.

Chocolate “Ice Cream”

To make a soft serve “chocolate ice cream”, freeze the

zucchinis in a quart bag and use ½ – 1 cup more of juice or

distilled water, omit the ice and blend on highest speed. All

other ingredients remain the same. You will need to push the

ingredients into the blades as it will be much thicker.

Strawberry “Milk Shake”

3 frozen bananas, peeled

3 medium peeled zucchinis cut into chunks

1 cup cranberry juice or 3/4 cup cranberries & ½ c. water

6 regular dates, pitted

6+ strawberries

Dash real salt

In a Vita Mix blend all ingredients, pushing the ingredients into

the blades as it will be thick. Blend until smooth and serve in

tall glasses with a sprig of mint. Makes 3 glasses. For added

creaminess add ½ cup cashews when blending.

40

Strawberry “Ice Cream”

To make a soft serve strawberry “ice cream”, freeze the

zucchinis in a quart bag and use ½ – 1 cup more juice and blend

on highest speed. All other ingredients remain the same. You

will need to push the ingredients into the blades as it will be

much thicker.

Praline Shake

1½ cups coconut water or water

2 cups peeled zucchini pieces

3 frozen bananas, peeled

½ cup pecans

7 medjool dates

1 Tbsp. Nutritional Yeast

1 tsp. ground dry chia seeds

2 tsp. maple flavoring

Dash of real salt

Ice

Blend all ingredients except ice in a Vita Mix until smooth. Add

ice cubes until desired thickness. Serve topped with whole or

chopped pecans.

Goji Berry Milk

2 cups coconut water or distilled or ionized water

½ cup goji berries

½” vanilla bean

2 dates

dash sea salt

Blend all together until smooth. Makes 2- 10 oz. glasses of

milk.

41

Goji Berry Dream Shake

2 cups coconut water or 1 cup water & 1 cup fresh orange juice

½ cup pumpkin seeds

½ cup goji berries

Handful of almonds

2 Tbsp. chia seeds

6 medjool dates

Dash salt

1 heaping Tbsp. Coconut oil (extra virgin high in coconut

flavor)

1” vanilla bean

1 ½ tray of ice cubes

1 tsp. Nutritional yeast (optional)

Ice

Blend all ingredients except the ice cubes until very smooth.

Then add the whole tray of ice cubes 2 or 3 at a time until thick.

Yummmm! This was so good my son almost swooned. ; )

Makes three 10 oz. glasses of dream shake.

Pumpkin Seed Eggnog

2 cups coconut water

½ cup pumpkin seeds

handful cashews

1/3 cup wet chia seeds (ratio of 1 part seeds to 9 parts water)

3 large dates, pitted

2 Tbsp. Honey

1/8 tsp. Nutmeg

2 dashes pink Himalayan salt

1 inch of a vanilla bean

½ tsp. Rum flavoring (optional)

Blend all together until very smooth. Refrigerate until cold.

Then serve with a sprinkle of nutmeg on top. Tastes like real

eggnog.

42

Zucchini Milk

½ c. distilled water

2-3 zucchinis (peeled, cut up)

dash salt

1 T. raw agave or 3-4 dates, pitted

½ tsp. Vanilla

Blend altogether. Add more water as necessary for desired

milk-like consistency. Use in place of regular milk.

Pumpkin Seed Milk

2 cups water

½ cup pumpkin seeds

2 dates

½ tsp vanilla extract

Dash salt

Blend all together until smooth and use as you would regular

milk.

Almond Milk

2 cups water

½ cup almonds

2-3 dates or 1 Tbsp. raw agave

½ tsp almond flavoring

Dash salt

Blend until smooth and use as you would regular milk. If you

don‟t want the fiber, strain it

43

Fresh Cranberry Juice

If you have a VitaMix or Blendtec, just blend until smooth:

One 12-ounce package of fresh or frozen cranberries

½-2/3 cup pure maple syrup or raw honey (optional) OR

¼ slice of pineapple or a pineapple core instead of sweetener.

Add enough water to make ½ gallon (64 ounces)

If you do not have a Blendtec or VitaMix, do the following:

Ingredients: One 12-ounce package of fresh or frozen cranberries ½-2/3 cup pure maple syrup or raw honey, optional I put in 1/4

slice of pineapple or a pineapple core instead of sweetener Enough water to make ½ gallon (64 ounces)

1. Wash and sort out mushy or rotten cranberries. 2. Put cleaned cranberries in saucepan, cover with water. 3. Bring to a boil, turn down heat and simmer, covered, about

10 minutes until berries pop and soften. 4. Strain cranberries using a food mill, juicer or colander. 5. Pour strained juice into a 2 quart pitcher. 6. Add sweetener, if desired. (It‟s good without sweetener) 7. Add enough water to equal 2 quarts.

Juice may be refrigerated several days. The beneficial compounds in cranberry are water-soluble and

are still present after the berries are heated. Make sure you do

not overcook the cranberries or add refined sugar. They would

then become very acid-forming to the body and should be

avoided.

44

Green Smoothies

Every Morning Smoothie

Juice of one green coconut or 1 ½ cups distilled or alkaline

water

1 quartered apple

1 slice pineapple

1 banana

1 mango or slice of papaya

1 handful of frozen seeded grapes

1 kale leaf

2-3 lettuce leaves

1 big handful spinach

3 sprigs cilantro

2 beet leaves

1 T. chia seeds

1 T. nutritional yeast

1 T. maca root powder

Put all ingredients in Vita Mix in order listed. Blend on high

until very smooth. May add ice cubes at the end to make thicker

and colder.

This smoothie is very good for you.

Grape Cooler

By Darlene Smith

2 handfuls fresh spinach

1 banana

1 cup red seeded grapes

Water/with some crushed ice to make it cold.

Mix this in your VitaMix.

45

The Black Smoothie

1 cup water

½ # red chard

2 Bosch pears, peeled

2 cups blueberries (frozen)

Place chard in blender with water and blend. Add pears and

blueberries and blend to desired texture adjusting water for your

preferred thickness.

The Un-Sweet Smoothie

2 tomatoes

1 large red bell pepper

1 cup water

½ - ¾ lb. spinach

Put water in blender, blend spinach and then add tomatoes and

peppers. Blend to desired texture, adding more water if needed.

Banana Colada

1 cup fresh pineapple chunks

2 bananas

1 head romaine hearts

1 Tbsp. Chia seeds

1 cup water

Blend water and bananas until smooth. Add pineapple, blend

until smooth, then add romaine and Chia seeds, blend until

smooth. Put little umbrella in a frosted fancy glad and decorate

with a twisted orange slice.

Peachy Orange Delight

Fresh squeezed orange juice or peeled oranges

Peaches (fresh or frozen)

Spinach

1 Tbsp. Chia seeds

Put the OJ or oranges in the blender container. Add the peaches

and Chia seeds. Put in a couple of handfuls of spinach. Blend

until frothy. Enjoy.

46

Beverly Smoothie

3 pears

1 pint raspberries

1 Tbsp. Chia seeds

Greens of your choice

Blend.

Green Persimmon Attack

3 persimmons

2 pears

1 small bunch kale

1 Tbsp. Chia seeds

Blend.

BC Smoothie

1 banana

¼ pineapple

¼ cup blueberries

4 strawberries

1 mango

1 Tbsp. Chia seeds

2 handfuls of Italian parsley

Add water to thickness you desire.

Blend.

Super Smoothie 2 bananas

1 apple

4 leaves lettuce

1 slice pineapple

1 Tbsp. Goji Berries

1 Tbsp. Chia seeds

1 slice fresh ginger

1 tsp. red maca root powder

1 cup water

Blend.

The French Smoothie

3 bananas

Bunch of black grapes with

seeds

2 apples

Handful parsley

Blend.

47

Green Lace

1 banana

2 oranges

1 bunch Italian parsley

½ to 1 cup water

Blend all together until smooth. Half head butter lettuce

Date „n Dande-licious

3 dates

2 bananas

1 or 2 handfuls of dandelion greens

1 ½ cups of water

Blend.

Blender Salad

2 med. Tomatoes

3 juicy stalks celery with

leaves

2 small pickling raw

cucumbers

1 red pearl onion (those tiny

ones)

1 c. fresh carrot juice

1 large handful spinach

3 large Romaine leaves

3 large green leaf lettuce

leaves

Few sprigs parsley

Blend all. Tastes like vegetable soup

THE Smoothie

1 cup grapes

½ cup mangoes

2 leaves of kale

Blend until smooth.

Fruity Greens

2 slices pineapple

1 ripe peeled pear

1 Macintosh apple (this kind works best)

1 large handful spinach

3-5 large leaves Romaine lettuce

Blend all together till smooth.

48

Green Coconut

1 apple

1 Fuyu persimmon

1 Tbsp. Chia seeds

1 ½ cups fresh coconut water

3-4 leaves kale

Blend

Tomato/Kale Evening Bliss

3 large tomatoes

Chunked 1 cup pineapple

Cut up 3 large leaves and stems of red kale

Put tomatoes and pineapple in the blender container. Blend all

ingredients together until smooth.

Spinach Tomato Savory Smoothie Salad

3 large tomatoes

Half bunch of spinach

Handful parsley

Handful cilantro

Juice of one lime

One large or 2 small cucumbers, chopped

Chop one tomato and the cucumber(s). Put the other two

tomatoes in the blender container with the spinach, parsley,

cilantro, and lime juice. Blend until smooth. Pour over the

chopped tomato/cucumber in a large bowl. Stir and eat with a

spoon.

From the South Smoothie

2 yellow pitahaya (dragon fruit)

1 large tommy mango

1 banana

1 bunch spinach leaves

1 cup water (to taste)

Blend in VitaMix and enjoy.

49

Every Day Smoothie

1 apple

2 oranges

1-2 large handfuls of red grapes or fresh or frozen blueberries

Large handful of cilantro

Large handful of parsley

Or 2 handfuls of salad greens

1 Tbsp. Chia seeds

1 ½ cups of Water

Blend.

Pea Green Delight

1 ½ cups of water or coconut water

Romaine lettuce (1/2 head or 7-8 leaves)

1 cup peaches

1 cup strawberries

1 banana

1 ripe plantain

Blend.

Apple-y-sauce Delight

3 sweet apples, any variety

½ cup of water

4 large leaves of lettuce

3-5 large leaves of lacinato (aka dinosaur) kale

Blend apples and water. Chop or rip the greens, adding them to

the mixture.

Asian Cocktail

1 ripe persimmon

1 Asian pear (or any kind of pear)

½ cup pure water

1 small handful of bok choi (baby bok choi is the best)

3 leaves of chard

Blend

50

Refreshing Pineapple Zinger

½ fresh golden pineapple chunked

1” peeled ginger root (can be grated if you prefer)

2-3 large red kale leaves (any variety would work)

2 large handfuls baby spinach (about 4-5 oz.)

Juice of one orange

1 Tbsp. Chia seeds

Put all ingredients in VitaMix or blender and blend until

smooth! Get ready for the BEST smoothie you‟ve ever tasted!!

Green and Delicious

8 oz water or coconut water

1 apple

2 pears

1 banana

7-10 mint leaves (optional)

2-3 handfuls of spinach

leaves

Blend.

51

Entrees

52

Breakfast Meals

Every Morning Smoothie

Juice of one green coconut or 1 ½ cups distilled or alkaline

water

1 slice pineapple

1 mango or slice of papaya

1 handful of frozen seeded grapes

1 quartered apple

1 kale leaf

2-3 lettuce leaves

1-2 big handful spinach

3 sprigs cilantro

2 beet leaves

1” piece of fresh ginger

1 T. chia seeds

1 T. nutritional yeast

1 T. maca root powder

Put all ingredients in Vita Mix in order listed. Blend on high

until very smooth. May add ice cubes at the end to make thicker

and colder.

This smoothie is very good for you. We have this every

morning

Raw Breakfast Cereal

3 cup rolled oats

3 cups 5-grain rolled cereal

1 cup dried apples

53

½ cup dried pineapple

½ cup raisins

½ cup pumpkin seeds

½ cup sunflower seeds

Mix together in an airtight container. Serve with fresh made

apple/orange juice or some other juice and cut up mixed fruit on

top. This breakfast we have about once a week for something

different.

Debi‟s Delicious Granola

7-8 cups of sprouted buckwheat (in a huge mixing bowl

filled 1/2 full with rolled grains)

½ cup coconut oil

½ cup raw honey or raw agave nectar

¼ cup ground chia seeds

1 ½ cup ground raw walnuts

1 cup sunflower seeds

1 cup chopped nuts of choice

1 cup Raisins with seeds

1 cup dried cranberries or other raw goodies such as raw

pumpkin seeds, raw sunflower seeds, sesame seeds, chopped

almonds, chopped walnuts, dried fruit of choice (unsulphured

apricots, apples, peaches, dates, figs etc.)

½ tsp. cinnamon

1 Tbsp. vanilla. Use your imagination & flavor to your taste.

1. Mix together well, and throw it on to coconut oiled mesh

dehydrator sheets. Only pile high enough on the sheet so you

can still fit another tray on top.

2. Break it up with a fork a little bit to make nice clusters and

dehydrate overnight or longer until crispy, crunchy and

incredible.

54

Breakfast Omelet

3 eggs per omelet

¼ cup diced or sliced zucchini

½ cup diced broccoli

¼ cup diced peppers (red, yellow or orange)

¼ cup cut up spinach

¼ cup sliced purple cabbage

¼ cup diced onion

1 cup Red Pepper Cheese Dip (in Dips and Spreads section)

Raw Parmesan Cheese (in Dips and Spreads section)

Mrs. Debi‟s Seasoning*

Prepare vegetables and mix together. Beat eggs with 1 Tbsp.

water. Pour onto hot well greased (w/coconut oil) fry pan. Cook

on one side. When egg is cooked, spread 1 heaping tablespoon

of Red Pepper Cheese Dip on half the omelet and sprinkle with

veggies, Mrs. Debi‟s Seasoning and Raw Veggie Parmesan.

Serve with more of the Red Pepper Cheese Dip, Fresh Salsa or

Guacamole dip.

This is a nice substitute for a regular cooked high dairy omelet.

It is filling and satisfying to the mind, body and taste buds. This

should be a dish to have about once a month as a treat.

Almost Raw Pancakes

4 apples, shredded

1 ½ -2 cups cooked quinoa with cinnamon

1 cup sprouted wheat

¼ cup flax seed, ground

¼ cup chia seed, ground

¼ cup sunflower seeds (soaked, skinned and dried)

¼ cup pumpkin seeds

½ cup water

1 Tbsp. Raw honey

55

½ tsp. Real salt

½ -1 tsp cinnamon

½ tsp. Organic vanilla

Combine all but the shredded apples in a food processor and

process until smooth – 5 minutes. Then add shredded apples

and process just until mixed. Should be pourable or shapeable

but not runny. Pour or shape into circles on flex sheets. Spread

the batter so that the edges are a little thicker than the center.

This will keep the edges from drying out too fast and curling.

Dry at 115 for 4-6 hours on one side. Flip and dry until

pancakes are slightly soft on the inside but not mushy-usually

another 2 hours. Serve with maple syrup, applesauce or a

combination of fruits blended together to make a fruit syrup.

Debi's Almost Raw Hash Browns

4 cups diced fresh white potatoes

1 cup sliced sweet potatoes

1 cup spliced red sweet peppers

1 cup sliced onions

1 tsp. Debi's Salt Seasoning

1 clove minced garlic

¼ tsp. Black or cayenne pepper

¼ cup olive or coconut oil

½ cup Raw Parmesan-like cheese (in Dips & Sauces section)

Soak diced potatoes in cold water for 20 minutes and then drain.

Cut up sweet peppers and onions while they drain. Coat

vegetables with oil and cook on medium low heat in a frying

pan. Cook until potatoes are still firm but warm throughout.

Take off heat and sprinkle with raw parmesan-like cheese and

serve.

56

Lunch or Dinner Meals

Veggie Pasta with Spinach Pesto Sauce

1-2 pounds fresh loose spinach

½ Tbsp. Minced garlic in 1 Tbsp. olive oil

½ cup plain soy yogurt

2 Dashes nutmeg

Dash cayenne pepper to taste

½-1 tsp. Real salt

2/3 cup Crumbled tofu or low fat cottage cheese or raw cashews

¼ cup water (if using raw cashews)

2 ½ Tbsp. Veggie parmesan

4 cups spiralized zucchini or shredded raw spaghetti squash or

julienne zucchini

Wash spinach, drain and press dry. Process yogurt or cashews

and water, nutmeg, cayenne pepper in blender or food processor

until smooth. Add raw spinach and process until it‟s a smooth

puree. Spiralize the zucchini or dig out the flesh of a spaghetti

squash with a fork and spoon into serving bowl. Top with the

Spinach Sauce and sprinkle with Veggie parmesan cheese.

Serves 4 people.

57

Spaghetti Squash Marinara Marinara:

1 qt. Diced or whole tomatoes, pureed

1 cup onion, chopped

1 small carrot, grated

¼ cup fresh chopped parsley

3 large tomatoes, chopped (put these in sauce as is, if blending)

½ cup green bell pepper, chopped

2 tbsp. Raw honey

2 Tbsp. Olive oil

1 Tbsp. Chia seeds

1 large clove garlic, chopped finely

2 tsp. Fresh or dried basil

1 tsp. Fresh or dried oregano

1 tsp garlic powder

½ tsp. Dried rosemary

½ tsp. Italian seasoning

½ tsp. Real salt or to taste

¼ cup water to thin, as necessary

Place tomato puree in large glass bowl and add the rest of the

ingredients, cover and allow to sit in cold place for flavors to

mingle. Remove bay leaf. Or you may blend all ingredients in a

food processor. Add bay leaf afterward and let sit for 3 hours

and remove bay leaf. Add water to thin if necessary. Add more

chia seeds if it needs to be thicker.

Noodles:

spiralized zucchini squash or 1 medium spaghetti squash

Scoop out the seeds. Then take a fork and scrape out the squash.

It will look like spaghetti, even when raw. If you want you may

also cook the spaghetti squash in the oven for an hour, open up

and scoop out the spaghetti.

Toss spaghetti with marinara sauce and serve immediately.

Makes 8 servings.

58

Cilantro Chelation Pesto

2 cups packed fresh cilantro (coriander, Chinese parsley)

(vitamin A)

2/3 cup flaxseed or hemp oil (Omega 3‟s)

4 cloves garlic

1/3 cup Brazil nuts (selenium)

1/3 cup sunflower seeds (cysteine)

1/3 cup pumpkin seeds (zinc, magnesium)

4 tablespoons lemon juice (vitamin C)

2 tsp dulse powder (iodine)

Himalayan Pink Salt to taste

Process the cilantro and flaxseed oil in a blender or food

processor until the cilantro is chopped. Add the garlic, nuts and

seeds, dulse and lemon juice and mix until the mixture is finely

blended into a paste. Add a pinch of sea salt to taste and blend

again. Store in dark glass jars if possible. It freezes well, so

purchase cilantro in season and fill enough jars to last through

the year. Makes 2 cups pesto.

Cilantro has been proven to chelate toxic metals from our

bodies in a relatively short period of time. Combined with the

benefits of the other ingredients, this recipe is a powerful tissue

cleanser.

Two teaspoons of this pesto daily for three weeks is purportedly

enough to increase the urinary excretion of mercury, lead and

aluminum, thus effectively removing these toxic metals from

our bodies. We can consider doing this cleanse for three weeks

at least once a year. The pesto is delicious on toast, baked

potatoes, and pasta.

59

Spinach Pesto (to help heal the eyes)

2 cups packed fresh spinach or ½ & ½ kale & spinach (lutein)

2/3 cup flaxseed or hemp oil (fats to help absorb lutein &

zeaxanthin) (source of Omega 3 fatty acid)

1/3 cup chopped orange sweet peppers (Zeaxanthin)

1/3 cup chopped carrots (beta-carotene)

4 cloves garlic, minced (anti-virus/bacteria)

1/3 cup fresh organic yellow corn (lutein & Zeaxanthin)

1/4 cup fava beans, sprouted (optional) (source of dopamine)

1/3 cup pumpkin seeds (zinc)

1/3 cup sunflower seeds (protein)

4 Tbsp. lemon juice (vitamin C)

2 tsp. Bragg‟s Amino Acids

1 tsp. dulse powder (iodine)

1 tsp. oregano

½ tsp. rosemary (anti-inflamatory/brain food)

Himalayan Pink Salt to taste

Process the spinach , orange peppers, carrots and flaxseed oil in

a blender or food processor until all the ingredients are chopped

fine. Add the garlic, nuts and seeds, oregano, rosemary, veggie

Parmesan and lemon juice and mix until the mixture is finely

blended into a paste. Add a pinch of sea salt to taste and blend

again. Store in dark glass jars if possible. It freezes well. Makes

3 cups pesto.

60

Almost Raw Sweet Potato Stuffing

1 cup chopped celery

1 cup chopped onion

¼ cup flax seed oil

6 cups dry wholegrain bread crumbs

1 large sweet potato, cooked, peeled and finely chopped

1 cup vegetable broth, warm

½ cup chopped pecans, walnuts or sunflower seeds

1 tsp. Poultry seasonings

1 tsp. Rubbed sage

1 tsp. Salt

1 tsp. Pepper

Combine all ingredients and toss gently. Serve immediately.

Sprouted Rye & Papaya Salad

1 cup rye

2 cups water

12 oz. red, yellow or orange bell pepper, chopped

¼ cup pecan pieces

2 Tbsp. chopped fresh parsley

3 large scallions or 1 large sweet onion

½ Tbsp. minced garlic in 1-2 Tbsp. olive oil

3 Tbsp. lemon juice

1 tsp. ground cumin

1 tsp. ground coriander

¼ cup raisins or dried cranberries

1 ripe papaya

Ground black or cayenne pepper to taste

Combine rye and water in a quart jar and let sit overnight. In the

morning pour off water and rinse and pour off water again. Let

sit for the day and rinse again in the evening and let sit

overnight. Rinse in the morning and let stand until are ready on

61

this day to put this recipe together.

Wash, seed and chop peppers. Wash, dry and chop parsley and

onions. In blender combine oil and garlic, cumin, lemon juice

and coriander. Blend until smooth. Pour into serving bowl and

stir in red pepper, pecans, parsley, onions and raisins. Cut

papaya into medium chunks and add to mixture. Stir the

sprouted rye into this mixture and season with black or cayenne

pepper. Serve. Makes 3 servings.

Stuffed Peppers

6 red, yellow or orange peppers, hollowed out

1 ½ cup wild rice, cooked

1 green zucchini, chopped

1 yellow squash, chopped

5 radishes – 2 sliced and 3 chopped

½ green pepper, chopped

½ yellow pepper, chopped

2 tomatoes, chopped

2 medium avocados, chopped

½ large sweet onion, chopped

½ cup chopped broccoli

½ cup spicy sprouts

¼ cup soaked sunflower seeds

1 tsp. Mrs. Dashes seasoning

½ tsp. Real salt

½ tsp. Nutritional Yeast

1-2 Tblsp. Bragg's Amino Acids

Few sprigs of parlsey

Hollow out peppers and set aside. Combine the rest of the

ingredients and scoop into the hollowed out peppers. Adorn

with a sprig of parsley and 2 slices of radish. Yum!

62

The Islands Tostado 1 Avocado Seed Tostado (Breads Section under Debi‟s

Avocado Seed Crackers)

Filling:

6 green leaf lettuce leaves, finely chopped

6 beet leaves, finely chopped (stems and all)

4 sprigs cilantro, finely chopped

1 yellow bell pepper, chopped

1 cup sprouted wheat, sprouted buckwheat or sprouted lentils

2/3 cup sunflower seeds or cashews

1/3 cup chopped onions

½ Florida avocado, chopped

Dressing:

½ Florida avocado

½ large tomato

1 ½ tsp. Chilli pepper

flakes, ground

¼ tsp. Turmeric

½ tsp. Italian seasoning

1 tsp. Pink Himalayan Salt

Dash cayenne

3-4 tsp red wine vinegar

¼ tsp lemon zest

1 Tbsp. Lemon juice

3-4 cloves garlic

Put all Filling ingredients into a large bowl.

Put all Dressing ingredients into a blender and blend until

smooth.

Pour dressing over filling and mix together. Serve on my

Avocado Seed Tostado (in the breads recipe section) with fresh

tomato salsa and raw coconut sour cream. Enjoy!

63

Raw Protein Filling for Tortillas

1 large avocado skinned and

diced

1 cucumber with skin and

diced

1-2 fresh tomatoes, diced

¼ cup sprouted lentils

¼ cup re-hydrated

sunflower seeds

¼ cup sprouted chick peas

1 Tbsp. Chia seeds

2 Tbsp. Cilantro, chopped

1-2 cloves of garlic, minced

1 onion, minced

½ tsp. Chili powder

1 tsp. Real salt

Combine all ingredients and serve immediately.

Pumpkin Seed Cream Sauce over

Radishes (Shown to be good for getting rid of parasites and

stopping Candida cells from growing.)

1 cup coconut water

½ cup raw pumpkin seeds

1 handful raw almonds

½ t. oregano

1 clove garlic

½ tsp. salt

3-4 cups raw radishes or

raw pumpkin

Blend first 6 ingredients in a Vita-Mix or BlendTec until

creamy. Shred radishes in a food processor. Arrange shredded

radishes or pumpkin on plate and pour Pumpkin Seed cream

sauce over the top. Sprinkle Raw Veggie Parmesan Cheese over

all. Serve. Makes 2 servings.

Vegetarian Sandwich Your favorite dark bread or flat bread.

Add sliced avocados, sliced tomatoes, sliced sweet onions and

sliced cucumbers or zucchini and lettuce.

Serve with dipping sauce of olive oil and balsamic vinegar or

lemon juice with Italian spices added.

This is great meal with a side dish of fresh fruit.

64

Bulgur with Raw Vegetables

1 cups bulgur

1 cups red onion

1 Tbsp. Minced garlic in 2 Tbsp. Olive or flax seed oil

4 cups sliced red and yellow sweet peppers

1 cups snow peas

1 tsp. Chili powder

2 Tbsp. Braggs amino acids

½ tsp. cumin

Black pepper to taste

1 c. raw peanuts

Boil 4-6 cups water and pour over bulgur, let soak while you

combine the rest of the ingredients. Chop oinon and combine

with minced garlic and oil. Cut snow peas into thirds. Add snow

peas along with the chopped peppers to the onion combination.

Mix in chili powder, Braggs amino acids, and black pepper.

Drain bulgur and squeeze out excess liquid. Add bulgur to

vegetables with the peanuts. Stir and serve. Serves 6-8 people.

To make this a completely raw meal, soak wheat berries and let

sprout. Use the sprouted wheat in place of the bulgur after you

have slightly chopped it in a food processor.

Raw Cauliflower Mashed Potatoes

2 ½ cups cauliflower

½ cup olive oil

¼ cup cashews, almonds or macadamia nuts

1 small large clove of garlic

½ tsp. Salt or to taste

Dash cayenne

Process all ingredients together in a food processor with the S

blade until smooth and creamy. Serve.

65

Raw Cauli-Humus

2 ½ cups cauliflower

½ cup olive oil

¼ cup cashews, almonds or macadamia nuts (soaked overnight)

1 small large clove of garlic

1 t. cumin

1 t. lemon juice

1 t. tahini (p. 25)

½ tsp. Salt or to taste

Dash cayenne

Process all ingredients together in a food processor with the S

blade until smooth and creamy. Serve with pita bread,

vegetables, etc..

Cashew Butter and Jelly Sandwich

1 sprouted whole wheat tortilla

3 Tbsp. Cashew butter

3 fresh strawberries

Raw agave mixed with vanilla bean & chia seeds

Spread the peanut butter on the tortilla. Slice strawberries and

place them in the center of the tortilla about 2-3 inches wide.

Drizzle the raw agave over all and enjoy. Because we blended

the raw agave with chia seeds & vanilla bean, your body will

not absorb the sugar too quickly. Thus no spiked sugar highs or

lows.

66

Potato Latkes

½ cup brown flax seed

½ cup chia seeds

Combine both and pulverize into a powder in a VitaMix,

BlendTec or coffee grinder.

1 cup of sunflower seeds, soaked for 1-3 hours – then process in

food processor

2 large onions

1 small head cauliflower – process in food processor, then

process with

½ cup olive oil

½ cup water

Real salt to taste

Dash or 2 of Cayenne pepper

Paprika – to sprinkle on top when done

1. Combine flax and chia seed powder with sunflower seeds.

2. Mix well and combine with cauliflower mixture, onions,

olive oil, salt, pepper.

3. Dehydrate at 115 on one side for about 2 ½ hours then flip

and dry on other side for 1 ½ hours. Latkes should be slightly

soft on inside but not mushy.

4. Sprinkle with paprika and serve with chunky apple sauce or

sour cream (in Dips and Spreads section of this recipe book).

67

Vegetable Risotto

2 c. broccoli florets or chopped celery

1 c. finely chopped zucchini

1 c. finely chopped yellow squash

1 c. finley chopped red bell peppers

2 c. veggie flavored broth

1 Tbsp. Extra virgin olive oil

2 Tbsp. Finely chopped sweet onions

1 c. wild rice

¼ c. fresh lemon juice

1/3 c. veggie Parmesan cheese

1. Combine broccoli, zucchini, yellow squash and bell

pepper in large bowl.

2. Heat veggie broth and rice in a small saucepan, bring to

a boil and then place on low heat.

3. Mix olive oil and onions.

4. Coat rice with olive oil, onion mixture.

5. Add lemon juice and stir.

6. Stir in veggie Parmesan cheese, add raw vegetables, toss

and serve immediately.

6 servings

Spinach Feta Pizza

1 clove garlic, minced

1/8 tsp garlic salt

2 cups chopped spinach

1 sm red onion, sliced and separated into rings

1 cup sliced mushrooms or tomatoes

¼ cup crumbled feta cheese

½ tsp dried basil

Place all of above on a finished pizza crust.

68

Flor-Mex Pizza

1 dehydrated sunflower seed flat bread (in Breads section) or

tortilla or pizza crust below

2 Tbsp. Olive oil dip (in Dips and Spreads section)

2 ½ cup sliced red onion

4 cups sliced zucchini

4 cups sliced red sweet peppers

1 cup sliced banana pepper

½ cup shredded fresh coconut

1 Tbsp. Chili powder (for veggies) + 1 tsp. (for Alfredo Sauce)

Alfredo Sauce (in Dips and Spreads section)

With a pastry brush, brush flat bread with olive oil dip. Put

sliced veggies into bowl and pour chili powder over and mix

together. Place veggies on flat bread and top with shredded

coconut and serve with Alfredo sauce mixed with 1 tsp. Chili

powder added.

Pizza Cracked Wheat Pizza Crust (not raw but very healthy)

1 ¼ c. warm water

1 tsp. baking powder

1 Tbsp. Molasses

1 Tbsp. Olive or flax seed oil

1 ½ tsp. Real salt

2 tsp. Raw agave nectar

2 tsp. Dried or fresh basil

¾ c. oatmeal

¾ c. bulgar wheat or sprouted wheat, ground in food processor

1 ½ c. whole wheat/grain flour

3 ½ Tbsp. soaked chia seeds (if dough is too moist, substitute 1

Tbsp unsoaked chia seeds)

1 Tbsp ground dry flax seed

69

Olive oil and minced garlic (to brush crust before topping)

Guda cheese (recipe in Dips & Spreads section) or real

unpasteurized cheddar cheese (to stuff edges of crust if

desired)

You can mix the dough in a bread machine or just mix the

ingredients until you have a hand workable dough. On an oiled

surface knead for 3 minutes and let rest for 30 min. before

forming pizza crust. The dough will be very grainy. I put a little

water on my hands while working with it. It won't get “sticky”

like normal bread dough. Roll out dough into size to fit a baking

sheet or pizza pan. Brush the crust with olive oil before

brushing it with the minced garlic (olive oil keeps stuff from

seeping into the crust and making it soggy). Top the crust with

cheese or leave with just the olive oil on it before baking. Bake

at approximately 375-400° until done (25 minutes or less). Top

with a white Alfredo sauce (recipe in Dips and Spreads section).

Add some of the toppings listed below after the crust and sauce

are baked. This way you will actually have a somewhat raw

pizza and very tasty at that.

Toppings: Spinach, tomatoes, broccoli, cauliflower, asparagus,

artichoke hearts, olives, any color pepper, onions, tofu, garlic,

zucchini squash, kale, sunflower seeds, sprouted beans,

pineapple and mangos (for an island pizza), mozzarella cheese

or tofu type of mozzarella. An olive oil topping is very good on

this pizza also. You can pour an olive oil with Italian spices

(recipe in Dips and Spread section) over the veggies if you want

a cheese free pizza.

70

NUT PROTEIN PATTIES

3 C. nuts, (pecans, walnuts, etc.) soaked and activated,

Grind in processor to a meal.

1/ 2 c. onions

1 /2 c. chopped green peppers,

1 c carrot pulp or ground carrots,

1/3 c. Braggs Liquid Aminos

1 C flax seed meal or chia seeds, ground

1 / 2 c. or more of water, Just enough to hold it together.

This can be used as is or made into patties and “cooked” in the

dehydrator for about 3 hours at 125.

Sun Garden Burgers

3 T. Flax Seeds or chia seeds, ground (see note)

6 T. water

1 c. carrot pulp (see note)

1 c. sunflower seeds, ground

½ c. finely minced celery

6 T. finely minced onion

2 T. finely minced parsley

2 T. finely minced red pepper

2 t. liquid aminos

In a blender, combine the ground flax seeds and water, blend

thoroughly. Wash immediately before the mixture left in it

hardens and becomes difficult to wash out.)

In a medium sized bowl. Thoroughly mix the carrot pulp,

sunflower seeds, celery, onion, parsley, red pepper and liquid

aminos. Add the flax seed mixture and mix thoroughly. Add

more water if necessary so that the mixture can be formed into

patties. Form into 6 ½ inch thick patties. Place immediately in

the dehydrator and dehydrate the burgers for 2-3 hours, flip and

dry 1-1 ½ hours more. Leave them in the sun until warm or

place them in a warm oven for 10-15 minutes. Makes 6 patties.

71

Soups

Chili

4 cups water

3 Tbsp. dried tomato powder

1-2 tsp. chili powder

1 tsp. cumin

1 tsp. garlic powder

1 clove garlic

1 diced large onion

1 Tbsp. fresh oregano

½ tsp. dried celery leaves

1 cup shredded carrots

1 cup diced red or yellow peppers

1 cup large diced tomatoes

2 cups sprouted lentils

Sprout the lentils 2-3 days in advance of making your chili. Put

the water on the stove, add the next 8 ingredients and bring to a

boil. Turn off heat and add the carrots, peppers, tomatoes and

lentils. Let sit for ½ - 1 hour. Then serve with chips or tortillas

spread with the Pimento cheese (found in Dips & Spreads).

Debi's Split Pea Soup 5 cups water

1 cup split peas

1 cup sprouted peas

1 carrot, shredded

1 cup celery, chopped

1 1/2 cup onion, chopped

1 bay leaf

1 tsp. thyme

1 tsp. real salt

Cook 1 cup dried split peas in 5 cups of water with the bay leaf

and thyme for 45 minutes. After peas are soft, turn off stove and

let sit for 5 minutes. Add chopped onions, carrot, celery and

sprouted peas and salt. Let sit for 30 minutes and enjoy a

wonderfully warm and still mostly live raw soup.

72

Warm Vegetable Soup

3 cups blended tomatoes

1-2 cups water

1 bay leaf

1 Tbsp. Organic

Worsteshire Sauce

2 cloves garlic

½ onion chopped

1 tsp. Himalayan Pink Salt

Dash cayenne

Combine in a pot and bring to a boil and simmer for 20-30

minutes.

While this is cooking prepare the following vegetables:

2-3 stalks celery, chopped

½ onion, diced

1 yellow squash, diced

1 zucchini squash, diced

1 tomato, diced

1 cup sprouted peas, lentils

or other legume

1 cup shredded carrots

After stock is sufficiently cooked, turn off burner and add all

the raw vegetables. Cover the pot and let sit for 15 minutes.

Serve. Makes 8 cups soup. Lasts a week in the refrigerator.

Carrot-Coconut Soup

Meat and water from one young coconut

3 cups shredded carrots OR butternut squash OR sweet potatoes

1 medium chopped sweet onion

1 Tbsp. Fresh lemon, lime or orange juice

1-2 Tbsp. turmeric powder or curry powder

1 tsp. ground ginger

½ tsp. real salt

Pinch of cayenne, or minced hot peppers

Chopped cilantro to garnish

Blend all ingredients except the cilantro. Add cilantro just

before serving.

73

Almost Raw Organic Italian Vegetable

Soup

Stock:

½ cup dry small lima beans

3 quarts vegetable stock or water

¼ cup extra virgin olive oil

1-2 cloves garlic, minced

1-3 bay leaves

1 ½ t. Rosemary

1 t. Oregano

1 t. Basil

½ t. Marjoram

Bring all to a boil and simmer for 60+ minutes. (Make sure

beans are soft.) Turn off stove and add the following vegetables.

Let sit for ½ hour then serve. If you don‟t like andante

vegetables, puree the soup. Yummm!

Vegetables:

1 cup sprouted purple striped beans (or pinto beans)

1 cup cubed Diakon radish

1 sm. Head of red cabbage, sliced thin

4-5 carrots, sliced ¼ inch

2 stalks celery, sliced

½ Chayote, cubed

Raw Tomato Bisque

2 large tomatoes, peeled &

seeded

½ cup chopped & peeled

cucumbers

½ cup jalapeno, seeded and

chopped

2 t. raw apple cider vinegar

¾ t. pink Himalayan salt

Black pepper

1 Basil leaf (for garnish)

Combine all ingredients in Blendtec. Blend until creamy. Serve.

74

Salads

and

Dressings

75

Dressings

Avocado Dill Dressing

1 large ripe avocado

1 cucumber, peeled and cut into chunks

2 Tbsp. cold pressed, extra virgin olive oil

1 Tbsp. Fresh lemon juice

2 tsp. Fresh or dried dill

1 tsp. Chia seeds (unsoaked)

Real salt to taste

Blend all ingredients in a strong blender until smooth. Keeps

well in an airtight bottle or container for a few days.

Debi‟s Raw Ranch Dressing

1 c. zucchini

¼ c. water

½ c. cashews

1 t. parsley flakes

1/2 t. garlic powder

1/2 t. onion powder

1 t. seasoning salt or 1/2 t. salt

1/8 t. pepper

1/8 t. paprika

1/4 t. dill weed

dash cayenne

Blend all together in VitaMix. Makes 2 cups.

76

Another Raw Ranch Dressing

1 ½ cup soaked sunflower seeds*

1 cup water

2 Tbsp. lemon juice

2 Tbsp. Chia seeds

1 t. real salt

1 slice onion

1 clove garlic

1 tsp. Dill weed

½ tsp. Parsley

Dash cayenne pepper

Blend all ingredients in vita mix until creamy.

*Soak sunflower seeds overnight. In the morning remove gray

husks as best you can under running water and drain.

Thousand Island Dressing

Blend: 1 c. zucchini

¼ c. water

1 c. cashews

1/2 c. salsa

1 Tbsp. fresh or dried dill weed

1/4 t. onion powder or 2 T. finely chopped onions

1 clove garlic

1/4 t. celery seed

Blend all ingredients in VitaMix and add 2 finely chopped hard

cooked eggs if desired.

Makes 3 cups.

77

Maple Lemonette Dressing

½ cup organic pure maple syrup (grade B) (this is not raw)

1 cup cold pressed virgin olive oil

½ cup fresh squeezed lemon juice

¼ tsp. Real salt

1 Tbsp. Dijon mustard

Place in blender and blend. Chill and serve.

Moroccan Lemonette Dressing

1 cup of cold pressed, extra virgin olive oil

½ cup freshly squeezed lemon juice

3 cloves garlic, pressed or finely chopped

½ cup fresh parsley, chopped

½ cup fresh cilantro, chopped

½ tsp. ground toasted cumin seeds or powder

½ tsp. Cayenne pepper

1 tsp. Paprika or 1 1” slice of fresh red pepper

1 tsp. Unsoaked chia seeds

Real salt to taste

Black pepper to taste

Mix all ingredients in a medium bowl. Serve immediately or

store in an air-tight container in the refrigerator.

Karl‟s Pesto-Zesto Salad Dressing

4 T. Debi‟s Cilantro or

Spinach Pesto (in Dips,

Spreads,etc.)

1/2 -1 Lemon‟s juice (fresh)

¼ c. pure water

2 T. Braggs Amino Acids

¼ t. Pink Himalayan Salt

3 T. Olive Oil

Blend together until smooth. Store in air tight container. Lasts

1-2 weeks in refrigerator.

78

Salads

Wonderful Beet Salad

3 cups shredded beets

1 cup shredded zucchini (can use apple, pear or carrot)

2 cups finely chopped pineapple

½ cup fresh shredded coconut (or dried coconut)

1 cup chopped walnuts or any nutmeat

Juice of large orange

Raw honey or agave to taste

Dash of real salt

Shred the beets and zucchini. Reserve ½ cup of this for the

dressing. Pour into bowl. Add chopped pineapple, coconut, nuts

and sweetener. Put the half-cup in blender with the juice of a

large orange and blend until smooth. Pour over salad and mix

thoroughly, let sit and chill.

Sprouted Lentil Salsa Salad

2 cups sprouted lentils

2 cups diced tomatoes

1 cup diced sweet onion

1 cup diced cucumber

1 ½ cup diced zucchini

½ cup finely chopped

cilantro

2 finely chopped jalapeno

peppers

1 tsp. dried red pepper

flakes

3 garlic, finely chopped

1 tsp. salt

Mix all together and chill. Serve.

79

Debi's Tomato/Potato Italian Salad

Salad Ingredients:

3 shredded white potatoes

1 shredded sweet potato

1 yellow bell pepper, cut in chunks & seeded

1 good sized cucumber, halved and thin sliced

1 red onion, thin sliced

2 large tomatoes, large diced

real salt to taste

1 Tbsp. fresh basil, chopped fine

Dressing:

6 Tbsp. Olive oil

2 1/2 Tbsp. red wine vinegar

3 tsp. lemon juice

1 tsp. dijon mustard

1/2 tsp. honey

handful of fresh basil or 1 tsp. dried basil

salt and cayenne pepper

1. Shred potatoes and soak in ice cold water with a little salt in

it for 20 minutes to remove the starch.

2. Drain and combine all salad ingredients and set aside.

3. In blender combine ingredients for dressing and blend until

smooth.

4. Pour over salad, mix all together and serve.

5. Serves 5-6 people.

80

Egg Corn Salad

8 ears of corn off the cob

24 eggs hard-boiled

5 stalks of celery chopped

7 green onions, chopped

½ white onion, chopped

3 handfuls of radishes,

sliced

1 tsp. poultry seasoning

1-2 Tbsp. Dill weed

1 Tbsp. Sage

1-2 tsp. salt

Homemade mayonnaise

Combine all ingredients and stir until well mixed. Chill and

enjoy. This tastes a lot like Potato salad and is a large amount

for when you have a crowd of people.

Debi's Red Sweet Pepper Salad

1 cup wild rice {Or substitute 3 cups processed parsnips

2 cups distilled water {for a completely raw dish.

½ cup chopped white sweet onion

1 large clove garlic, chopped

2 cups chopped red and orange/yellow peppers

½ -1 cup chopped red onion

1 clove minced garlic

1 cup chopped yellow squash

1 ½ cups chopped zucchini squash

2 Tbsp. Sesame seeds

1 tsp. Raw organic agave nectar (or honey)

1 tsp. Debi's salt seasoning

Bring rice, water, the ½ c. chopped white onion and 1 lg. Clove

minced garlic to a boil. Reduce heat, cover and cook for 45

minutes over low heat until rice is tender and water has been

absorbed. Let cool. Add remaining ingredients and chill for 1-2

hours. Serve with Zucchini Flat Bread. This salad may be used

in the flat bread as a wrap or just eat plain. To make this salad

completely raw, just substitute raw parsnips processed to look

like rice.

81

Potato Salad (Raw)

3 medium red potatoes, thin sliced

1 sweet potato, peeled & thin sliced

3 stalks celery, sliced

½ large sweet onion, sliced

1 large sprig of fresh dill weed, chopped fine

Wash and peel sweet potato and wash and scrub red potatoes.

Remove impurities on skin and slice both kinds of potatoes,

celery, and onion in a food processor. Place all ingredients in a

large bowl and pour ½ cup of Potato Salad Dressing below.

Potato Salad (semi-raw)

8 medium potatoes

¼ cup each red and green

pepper

¼ cup parsley, chopped fine

2 cups celery, chopped

½ cup diced onion

1 large sprig of fresh dill

weed, chopped fine or 1 tsp.

Dried dill

Cut potatoes up in quarters and put into a pot of boiling water.

Turn stove off and let potatoes sit for 15- 30 minutes. Cool

potatoes by running them under cold water, skin and cut into

cubes. Put the cubes into a large bowl and add the rest of the

ingredients. Mix with ½+ cup of Potato Salad Dressing.

Potato Salad Dressing:

2 ¼ cups water

1 cup raw cashews

¼ cup apple juice (fresh)

3/8 cup lemon juice

¾ tsp. Dill weed or 1 sprig

of fresh dill

1 ½ tsp. Salt

½” slice onion

2 cloves garlic

2-3 Tbsp. Chia seeds or

sprouted millet

2 Tbsp. Dijon mustard

Blend all together until creamy and pour over Potato Salad. Mix

thoroughly. Let sit for 2-3 hours to blend seasonings.

82

Sprouted Rye & Papaya Salad

1 cup rye

2 cups water

12 oz. red, yellow or orange bell pepper, chopped

1/4 cup pecan pieces

2 Tbsp. chopped fresh parsley

3 large scallions or 1/3 large sweet onion

1/2 Tbsp. minced garlic in 1-2 Tbsp. olive oil

3 Tbsp. lemon juice

1 tsp. ground cumin

1 tsp. ground coriander

1/4 cup raisins or dried cranberries

A 1 1/2" slice of ripe papaya

Ground black pepper or cayenne pepper to taste

Combine rye and water in a quart jar and let sit overnight. In the

morning pour off water and rinse and pour off water again. Let

sit for the day and rinse again in the evening and let sit

overnight. Keep rinsing morning and night until you see little

sprouts coming out of the end of the rye. When you see this

they are ready for this recipe.

Wash, seed and chop peppers. Wash, dry and chop parsely and

onions. In blender combine oil and garlice, cumin, lemon juice

and coriander. Blend until smooth. pour into serving bowl and

stir in red pepper, pecans, parsley, onions and raisins. Cut

papaya into medium chunks and add to mixture. Stire the

sprouted rye into this mixture and season with black or cayenne

pepper. Serve. Makes 4 servings.

83

Red Quinoa Salad

3 stalks of celery, diced

2 large red tomatoes, diced

1 crown of broccoli, peeled

and diced (stalk and all)

½ yellow pepper, diced

½ red pepper, diced

1 cubanelle pepper, diced

2 cups cooked red quinoa,

cooled

1 small sweet onion, diced

¾ cup soaked hulled

sunflower seeds

1 tsp. Mrs. Debi‟s seasoning

¼ tsp. cumin

½ tsp. turmeric

2 tsp. Bragg‟s amino acids

Mix all ingredients together and serve immediately.

Spicy Carrot Salad

Ingredients:

1 ½ lbs. Carrots or sweet potatoes, shredded

3 tbsp. freshly squeezed lemon juice

2-3 tbsp. raw agave nectar

1 tsp. Olive oil

1 clove garlic, crushed

¼ tsp. Ground cumin

¼ tsp. Cinnamon

¼ tsp. Ground ginger or ½ tsp. Fresh shredded ginger

1/8 tsp. Real salt

dash ground cayenne pepper

½ cup raisins

½ cup chopped apples

Shred carrots and chop apples. Place in large bowl with raisins.

In blender, blend lemon juice, agave, oil, garlic, cumin,

cinnamon, ginger, salt and red pepper. Pour over carrots and

apples. Mix together. Refrigerate until tastes are thoroughly

blended, about 3 hours. Serve. This has a taste of India.

84

Sweet & Sour Cucumbers

6 small canning cucumbers or 2 regular cucumbers

6 scallions

½ cup lemon juice

½ cup water

2-4 Tbsp. Agave nectar or honey

Wash cucumbers. Peel them if they have been waxed. Slice

cumbers and scallions in a food processor using the slicing

blade. Mix lemon juice, water and sweetener in bowl and stir in

cucumber slices and scallions. Makes 4-6 servings.

Raw Dill Pickles

6 small canning cucumbers or 2 regular cucumbers

¼ cup raw apple cider vinegar

3 cups water

3-4 sprigs of fresh dill, finely chopped or 2 Tbsp. Dried Dill

Weed or seeds

1 Tbsp. Mustard seed

2-4 garlic cloves, sliced

1 tsp. Real salt

Slice cucumbers thin with food processor. Put into large bowl.

Mix remaining ingredients and pour over cucumbers. Cover

tightly and let sit in the fridge for 3 days or longer until the

pickles taste good.

85

Pecan Veggie Delight

1 medium cucumber, shredded

1/3 medium zucchini, shredded

1 large carrot, shredded

1/3 sweet onion, shredded

1 inch slice green cabbage, shredded

2 large radishes, shredded

½ large avocado, diced

¼ cup pumpkin seeds

½ cup pecans

½ tsp. Debi‟s Seasoning

½ tsp. garlic powder

1 tsp. dill weed

Shred first 6 ingredients in food processor. Pour into large bowl

and add the rest of the ingredients and toss. Serve in pita

pockets, lettuce leaves or just as a salad.

Debi‟s Kim Chi (this is a great pro-biotic for your intestines)

Ingredients:

1 head of green cabbage

¼ head of purple cabbage

3 stems of bok choy

1 carrot, shredded

4 grated or sliced radishes

1 Tbsp. Fresh garlic, finely chopped

1 Tbsp. Fresh ginger, finely chopped or shredded

1 onion, sliced thin

1 tsp. Dried red chili pepper flakes (more if you like things

spicy, less if you don‟t)

1 ½ to 2 Tbsp. Honey

1 Tbsp. Sea or real salt

86

Thinly slice cabbage and bok choy in Food processor. Put into

large stainless steel or glass bowl. Combine and mix well the

rest of the ingredients and put into a 1 gallon glass jar. Press

mixture down tight and put lid on. May add weight on top of the

kim chi to keep the mixture in the juice it will produce if you

desire but I just put it in, press it down and let it sit in a warm

place for 2-3 days. (On top of my fridge is a good warm place.)

Stir daily. When done stir and place in refrigerator. Will last

about 2 weeks un-refrigerated and 1 ½ to 8 months refrigerated.

Karl‟s Arthritis Anti-

Pain/Inflammatory Kim Chi (helps reduce pain and inflammation in joints)

½ fresh green cabbage, sliced

½ fresh red cabbage, sliced

2 medium onions, sliced

5 cloves garlic, shredded or pressed

2 Tbsp. Shredded or diced ginger

2 T. dried Rosemary leaf (anti-inflamatory)

1 T. Sage powder (anti-inflamatory)

1 cup walnuts, chopped (rebuilds cartilage)

1 cup dried prunes, sliced & diced

1 cup black plums (about 2), diced

2 Tbsp. Raw honey

2 Tbsp. Sea Salt

1 Tsp. Dulse Flakes

Combine and toss all together. Stuff into a gallon jar and pack it

tight…until juice covers everything. Put lid on and let sit for 3-4

days to ferment. Put in fridge when fermented to your liking.

87

NOTES:

______

88

Sweets

89

Chocolate “Ice Cream”

See Chocolate “Milk” Shake in Drinks section.

Praline “Ice Cream”

1 ½ cups coconut water

2 cups frozen peeled zucchini pieces

3 frozen bananas, peeled

½ cup pecans

1 Tbsp. agave or maple syrup

1 Tbsp. Nutritional Yeast

1 tsp. ground dry chia seeds

2 tsp. maple flavoring

Dash of real salt

Ice

Blend all ingredients except ice in a Vita Mix until smooth. Add

ice until thick. Serve in dishes and top with whole or chopped

pecans.

Chocolate Macaroons

4 frozen bananas, mashed

2 Tbsp. Chia seeds

½ cup coconut flour

1 ½ cup shredded coconut

Debi's Chocolate Fudge, unrefrigerated

Add chia seeds and coconut flour to mashed bananas and mix

together. Make mixture into balls and freeze. When frozen, roll

balls in shredded coconut. Drizzle* chocolate fudge over balls

and freeze again. Serve frozen.

90

Lemon Cookies

1 cup cashews

¾ cup sunflower seeds (soaked, skinned & dried)

¼ cup chia seeds, ground

2 cups mature coconut, shredded

¾ cup lemon juice

¾ cup lemon zest

¼ cup agave syrup or about 10 dates

Blend ingredients. Form into cookie shape and dehydrate until

desired dryness.

Plum Balls (good for joint anti-inflammation and to help build cartilage around joints-also good

for aleving constipation)

Balls:

1 ¼ cup raw Pineapple

chunks (not packed)

¾ cup raw black plums (not

packed)

¾ cup dried prunes

(packed)

½ cup carob powder

¼ cup ground Chia seeds

2 cup walnuts

3-4 dates

1 ½ tsp. Cinnamon

½ cup chopped walnuts

Topping:

1 ¼ cup walnuts ground

½ tsp. Cinnamon

1 tsp. Date sugar

Process the first 8 ingredients in the food processor until smooth

and thick. Stop processor and mix by pulsing in ½ cup chopped

walnuts just until blended. Take a teaspoon and make little 1”

balls. For topping, grind walnuts in food processor; add

cinnamon & date sugar or coconut. Roll balls in the topping.

Freeze. Eat 1-3 a day when needed.

91

Date Bars

3 cups ground pecans

4 fresh medjool dates

2 T. Coconut oil

½ tsp. pink Himalayan salt

These are made by using the pie crust recipe above. Mix

together roll out in an 8”x 8” pan; dehydrate until the mixture is

able to hold together. Cut into bars and serve. Yumm!

Strawberries dipped in Chocolate

1 lb. Fresh organic strawberries

2 cups Debi's Raw Fudge – Not refrigerated*

Make Debi's Raw Fudge and do not refrigerate or put nuts into

it. Pour into serving bowl and use immediately. Dip

Strawberries into fudge and place on wax or handiwrap. Chill

for later use that day or eat immediately. Do not keep

strawberries dipped in the chocolate for more than a day as the

strawberries will begin to weep.

*If chocolate fudge is too thick, thin with safflower or hemp oil.

Debi's Raw Fudge

½ cup raw cacao powder or

carob powder

½ cup raw extra virgin

coconut oil

½ cup raw agave

1 Tbsp. Chia seeds

1” vanilla bean or ½ tsp.

vanilla extract

½ tsp. ground cinnamon

dash real salt

½ cup pecans or cashews

Blend first 7 ingredients until smooth. It will seem to change

texture. Stop the blender at that point. Pour into 8”x 8” square

glass dish. Add nuts and stir until evenly mixed into fudge.

Freeze or refrigerate. This fudge will melt at normal room

92

temperature.

Variations:

Add ¼ tsp mint oil (or flavoring). Use organic maple syrup

instead of agave. Maple syrup isn‟t raw.

Debi‟s Marble Fudge

Chocolate Fudge:

¼ cup raw cacao powder

½ cup carob powder

1 cup ½ & ½ coconut oil and cacao butter

½ cup raw agave

10 dates, processed in food processor before adding to blender

1 Tbsp. Chia seeds (optional)

1” vanilla bean or ½ tsp. vanilla extract

½ tsp. ground cinnamon

dash real salt

½ cup pecans or cashews

Blend first 7 ingredients until smooth. It will seem to change

texture. Stop the blender at that point. Pour into 8”x 8” square

glass dish. Add nuts. Make the Blonde Fudge below and pour

over top of Chocolate Fudge. Swirl it into the chocolate using a

butter knife and freeze.

Debi‟s Blonde Fudge:

1 cup cashews (soaked in water for 2-3 hours)

4 Tblsp. Orange juice (add as needed to blend)

2-4 Dates

4 Tbsp. Coconut butter or oil

½ -1 tsp. Organic Maple Flavoring

pinch of salt

Place all ingredients in a blender and process until smooth and

creamy. If needed add more orange juice to continue blending

for smoothness. This fudge will melt at normal room

temperature.

93

Debi‟s Luscious Carrot Cake

Cake:

Quad./// Single

3 cups /// ¾ c. grated or shredded carrot

1 cup /// ¼ c. fresh, moist chopped, pitted dates

4 T. /// 1 T. flax seed, ground (I use 2 t. flax seed & 1 t. chia

seed, ground)

1 cup /// 4 T. coconut shredded (I use Coconut Flour)

4 tsp. /// 1 tsp. Vanilla

2 T. /// 2 T. raw agave nectar (if you want it sweeter)

½ cup /// 2 T. cashews, ground

1-1 ½ cups /// ¼ – ½ c. raisins, (not soaked)

1 T. /// ¼ T. cinnamon, ground

½ tsp. /// 1/8 t. nutmeg

½ tsp. /// 1/8 t. ground ginger

2 cups /// ½ c. chopped nuts (pecans or walnuts)

1 t. /// ¼ t. real salt

Blend chopped dates in food processor until it is a paste, then

add everything else except for nuts, raisins, and about a handful

of carrot shavings. Add nuts, raisins, and carrot to the blend and

pulse until well-blended. Mold into desired shape and serve on

pretty dish. Frost and serve.

Quadruple makes a normal size cake and Single makes a cake

for one person. When you use the Quad recipe, make just ½ the

recipe at a time in an 11 cup food processor or it will

overwhelm the processor.

Frosting:

2 cups /// 1 cup cashews (soaked in water for 2-3 hours)

½-1 cup /// 4 Tblsp. Orange juice (add as need to blend)

1/3 cup /// 2-4 Dates

¼ cup /// 2 Tbsp. Coconut butter or oil

1-1 ½ tsp. /// ½ -1 tsp. Organic Maple Flavoring pinch of salt

94

Place all ingredients in a blender and process until smooth and

creamy. Place in refrigerator and allow to thicken if necessary.

Frost cake and sprinkle with handful of carrot shavings.

Egg(less)nog Pudding

1 young coconut, meat and water

2 ripe bananas

1/4 tsp ground nutmeg

2 T. chia seeds

Blend the ingredients and enjoy 4 cups of this delicious dessert.

Use also as a pie filling.

Raw Tapioca-like Pudding

2 cups cashews

2/3 cup fresh made orange juice

1/3 cup fresh apple juice

2 tsp. Raw vanilla agave*

2 T. chia seeds (soaked for 10 minutes)

Blend first four ingredients together until very smooth. Pour

into serving bowl and mix in soaked chia seeds.

*Make vanilla agave by blending 17 oz. of raw agave with ½ a

vanilla bean.

This recipe may also be used as a sweet dip for fruit slices.

95

Coconut Fudge Mousse

Meat of 1 coconut

¼ c. soaked and hulled

sunflower seeds

½ c. water

¼ c. pecans

¼ c. cashews

2 Tbsp. chia seeds

Dash salt

1 tsp. vanilla

3 pitted dates

¼-1/2 cup maple syrup or

raw agave nectar

2 Tbsp. - ¼ c. coconut oil

¼ c. raw cacao powder or

carob powder

Blend all ingredients in VitaMix until smooth. This mixture is

tough to blend so you will need to push the ingredients into the

blades until it is smooth being careful not to get your paddle in

the blades. Spread mixture in 8‟ x 8‟ pan. Top with a thin layer

of whip cream or Debi‟s Raw Fudge (unrefrigerated) and

sprinkle pecans over top. Freeze or refrigerate for 1-4 hours

then serve. Holds up well without freezing, but I like mine

really cold.

To make a chocolate mousse pie, make a crust first and

continue with above directions. Then pour into the crust:

Crust:

3 cups ground pecans

4 fresh medjool dates

2 T. Coconut oil

½ tsp. real salt

To make the crust, place all ingredients in a food processor and

blend until it balls up. Firmly press mixture into 9-10” pie pan

and set aside.

Applesauce6 apples, cut into chunks

1 tsp. Cinnamon

3 Dashes nutmeg

water

Cut apples into chunks (keep the seeds in) and place in VitaMix

with a little water and cinnamon. Blend until desired thickness

is achieved. You may need to add more water to achieve the

right consistency.

96

Whip Cream 1 cup cashews

1 cup apple juice or 3 pitted dates + 1 cup water

½ inch Vanilla bean

½ inch diameter slice of organic orange peel

Dash salt

Blend first 2 ingredients in a Vita Mix. (If you don't have a Vita

Mix then make sure you soak the cashews overnight and then

you can use other blenders.) Once it's creamy add the vanilla

bean and orange zest. Blend until all is blended. If the cream is

not sweet enough add dates and blend until sweet to your liking.

I also add a dash of real salt to bring out the taste.

Almond-Flower Whipped Topping

1 ½ cups cauliflower

½ cup raw almonds

2 medium apples

2 Tbsp. Raw honey

1 tsp. cinnamon

3 dashes nutmeg

3 dashes allspice

½ tsp. salt

Place all ingredients into Food Processor and process with the S

blade until smooth and creamy. Add more or less of the spices

to please your taste buds. You must add the Allspice as this

ingredient keeps the topping from having a cauliflower

aftertaste.

97

Coconut Cream Pie Crust:

3 cups ground pecans

4 fresh medjool dates

2 T. Coconut oil

½ tsp. real salt

To make the crust, place all ingredients in a food processor and

blend until it balls up. Firmly press mixture into 9-10” pie pan

and set aside.

Filling:

1 cup zucchini milk

½ cup raw cashews

1 ¾ cup shredded fresh coconut

½ cup coconut oil

½ cup raw organic agave nectar

1 Tbsp. dry chia seeds

1” vanilla bean or 1 tsp. organic vanilla

¼ tsp. real salt

1 ½ cups raw flaked coconut or dried coconut flakes

1. Blend zucchini into thick milk (see instructions in Drinks

section) in VitaMix.

2. Add cashews and 1 ¾ c. shredded coconut.

3. Add the rest of the ingredients except flaked coconut and

blend until smooth. You may need to push this down into the

blades to get blended.

4. Pour into glass bowl and fold in flaked raw coconut. Pour

into pie crust and freeze.

98

Banana Crème Pie

4 medium bananas or 6 small ones

1 cup peeled zucchini

¼ cup raw coconut oil

2 Tbsp. fresh pineapple juice

2 Tbsp. chia seeds

1 tsp. organic raw agave nectar

1 tsp. organic vanilla

¼ tsp. real salt

2 bananas for slicing in bottom of crust

After you have made one of the crusts in this section and

pressed it into a pie pan, combine the first 5 ingredients in a

VitaMix or Quisenart and blend until smooth. Slice 2 bananas

into the bottom of the crust then pour the banana crème mix

over them and freeze. After a few hours take it out and spread

„whip cream‟ (recipe in the Sweets section of my un-cookbook)

over the pie and serve. Yum!

Debi's Sprouted Pie Crust

1 1/4 cup sprouted wheat

1/4 cup packed pitted dates

1/4 cup raw cashews

1/4 cup sprouted quinoa

1/4 cup fresh coconut meat

3 T. Water

1/2 t. vanilla

Dash cinnamon

2 T. ground chia seeds

In a food processor, chop the sprouted wheat until they are

evenly ground. Add the rest of the ingredients untill finely

ground and mixture begins to form a ball in the bowl. Press into

8-10" pie pan and dehydrate the crust for 1 hour.

99

Key Lime Pie

Crust:

3 cups ground pecans

4 fresh medjool dates

2 T. Coconut oil

½ tsp. real salt

Filling:

1 large ripe Florida avocado

1 banana

1 cup juice from key limes

½ cup mango chunks

½ cup raw agave nectar

1/3 cup Debi‟s Coconut

Butter (in Dips and Spreads

Section)

2 Tbsp. chia seeds

1 Tbsp. coconut oil

1 ½ tsp. vanilla or 1” piece

of vanilla bean

To make the crust, place all ingredients in a food processor and

blend until it balls up. Firmly press mixture into 9-10” pie pan

and set aside.

To make the filling, process all filling ingredients in VitaMix

until smooth and fluid. Pour into pie shell and freeze about 3-4

hours or longer depending on how hard you want it. I like it soft

frozen. Serve.

Fruit Pizza For a quick dessert that is not all raw.

2-3 sprouted whole grain

tortillas

1 batch Whip Cream*

2 cups sliced strawberries

1 cup diced or sliced fresh

pineapple

3 sliced kiwi

1 diced mango

Hemp seeds

Spread Whip Cream* on tortillas. Arrange sliced strawberries

around outside edge of tortilla, then Pineapple slices inside that.

Kiwi slices are next and if you have room diced mango inside

that or sprinkled over all. Sprinkle fruit with Hemp seeds. A

wonderfully healthy dessert.

100

Raw Lemon Meringue Pie

Filling:

4 Large avocados

Peel and cube 6 or 7 lemons

(de-seed as much as

possible)

Squeeze the juice of 1

lemon

5-6 regular dates

½ cup raw agave nectar

2 Tbsp. golden flax meal

1 Tbsp. ground chia seeds

1. In the food processor mix all filling ingredients until creamy.

2. Place in a pie plate on top of Granola Crumb Crust or use one

of the other pie recipes.

Granola Crumb Crust

2 cups of Debi‟s Delicious Granola (pg. 65)

1 cup pecans

2 pinches sea salt (approximately 1/2 tsp.)

1. In a food processor, grind the first three ingredients before

adding the dates to the food processor.

2. Then add 1 whole package of squished dates or 2 pressed and

packed cups of chopped dates

3. Process all until ground, but still crunchy.

4. Take out of food processor and place in a bowl.

5. Kneed together with greased hands until all crunchies are

combined with the dates.

6. Press into two pie plates.

7. Can use any of the crusts in this book to substitute this one.

Pumpkin Pie Recipe

Crust: 1 1/4 cup almonds, soaked 8-12 hours (I use pecans)

1 cup date pieces or chopped dates

1 T. water

101

1/2 t. vanilla

Dash cinnamon

2 t. ground flax seed+ 1 t. ground chia seeds

After draining the almonds, dry them for 30-60 minutes in the

sun or with a dehydrator, or simply dry them with a towel. In a

food processor, chop the nuts until they are evenly ground.

Add the dates and process until they are finely ground. Add the

water, vanilla and cinnamon while processing. The crust must

appear slightly damp and must hold together before adding the

psyllium and chia seeds; add a small amount of water, if

necessary. Gradually add the psyllium and chia seeds.

Immediately press the mixture into an 8 or 9 inch pie pan.

Dehydrate the crust for 1 hour, or leave it in the sun for 1-2

hours, Or, use the crust immediately. (I used the crust

immediately.)

Filling: 4 c. cubed raw pumpkin

7 regular dates, pitted

1/2 c. raw organic agave nectar mixed with ½” vanilla bean and

½ tsp. Chia seeds

1/4 c. raw virgin coconut oil

1 T. Cinnamon

¼ t. nugmeg

1 t. real salt

1 1/2-2 c. fresh apple juice

1/4 c. ground psyllium husks or ground flax seed + 1 t. chia

seeds

Preparation: Place all ingredients in a VitaMix or high-powered blender and

process until very smooth, adding apple juice along the way to

keep the mixture moving. Add psyllium, flax seed or chia seed

and blend for another 30 seconds. Pour into prepared pie crust

and chill for at least one hour. Top with pecans and freeze.

102

Debi's Apple Pie Crust: 1 1/4 cup almonds, soaked 8-12 hours (I use un-soaked pecans)

1 cup date pieces or chopped dates

2 t. psyllium (ground or ground flax seed+ 1 t. ground chia

seeds)

1/2 t. vanilla

Dash cinnamon

Dash pink Himalayan salt

Process in Food Processor until forms a ball. Then press into a

pie plate

Filling:

3 Pippin or Grannysmith apples or sweet apples (If you use

sweet apples, you will not need next 2 ingredients)

1 cup fresh pineapple juice (made from skins of ripe cleaned

pineapple)

1 Tbsp. raw agave nectar (to taste)

1 tsp. cinnamon

1/8 tsp. nutmeg

dash salt

Slice apples in food processor. Juice pineapple. Place apples in

a big bowl and add pineapple juice, cinnamon, nutmeg and salt.

Mix all together and place in pie shell above. If you use canned

pineapple juice you will need to half the juice and add 2 Tbsp.

ground chia seeds.

Topping:

1 cup rolled oats or Raw Breakfast Cereal (in Entrée Section)

1/4 cup coconut oil (let it liquefy at warm room temperature )

(or butter slightly melted at low heat)

1-2 Tbsp. agave, date sugar or maple syrup (this is not raw)

1 tsp. cinnamon

3 dashes nutmeg

Mix all together and sprinkle on apple pie. Refrigerate until set-

2-3 hours. Makes a 9 or 10-inch pie.

103

Fruit Leather (Rollups)

You will need a dehydrator with the solid plastic tray insert. If

you don't have one of these trays parchment paper or plastic

wrap will work fine. If you don't have a dehydrator you can use

a cookie sheet lined with parchment paper placed in a 150° F

oven, with the door slightly ajar.

All fruit should be ripe or even overripe. Experiment with

different fruits and combinations; just remember to use lemon

juice with fruits that will brown. I suggest tasting the puree first

to see if you need to add sweetener. You may need to add

sweetener when adding lemon juice. If you add sweetening

blend 1 tsp. of chia seeds with the fruit. Fruits such as

watermelon do not work well for this.

Basic Instructions: Spread the mixture evenly on parchment

paper or dehydrator flex sheets. The mixture should be about

1/8 of an inch thick. Try to make the center a little thinner so

that it will dry evenly. Place the fruit in your dehydrator. Dry at

120º or lower. This will keep the enzymes intact. The leather is

ready when the edges are not sticky to the touch. Drying can

take anywhere from 4 to 10 hours and check it frequently in the

last few hours.

Berry or Cherry Leather

4 cups of strawberries, raspberries, blueberries, loganberries,

boysenberries, cherries or a combination

Puree berries and strain through cheesecloth to remove any

seeds or blend in blender with seeds and all. Please note that

cherry and boysenberry leathers will remain sticky even when

drying is complete.

Mango Leather

5 large mangos

Juice of 1 lime

Be sure that the mangos are overripe. Peel and puree the

mangos.

104

Apple Leather

2 pounds of apples

Juice of 2 lemons

1/4 cup raw agave nectar

Cinnamon (optional)

Lemon juice is used to prevent the fruit from browning. Puree

the lemon juice and the apples together. Blend in the agave and

add cinnamon if desired.

OR without sweetener

6 apples

¼ cup water or coconut juice (fresh from the coconut)

1 tsp. Cinnamon

¼ tsp. nutmeg

Blend all ingredients and pour on flex dryer sheets.

Peach, Plum or Pear Leather

Peel peaches but leave the skin on plums and pears and cut up

into medium pieces and place into blender with a little water

and 1 tablespoon of chia seeds and ½ tsp. Cinnamon. Puree the

fruit. Pour onto flex dehydrator sheets and dry.

Coconut/Banana Leather

3 bananas

Soft flesh of 3-4 young coconuts 1” vanilla bean

1 Tbsp. Chia seeds (optional)

Blend all together and pour on flex sheets. Dehydrate 6-10

hours.

Cranberry Fruit Leather

(Good for inhibiting the growth of bacteria in the kidney & bladder)

1 cup cranberries

1 ½ cup blueberries

¼ of large papaya

2 pineapple cores

105

½ cup Kefir coconut water

Blend in blender until smooth. Pour onto Parchment paper or

Flex sheet and dehydrate for 6 hours. Drink plenty of water

when eating this leather.

Notes:______________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

106

Raw Food

General

Information

107

Raw Cacao

Cacao is the bean that chocolate is made from. In its raw state,

it is packed with antioxidants, sulphur (beauty mineral),

magnesium (brain mineral), monomine oxidase enzyme

inhibitors (mao-neurotransmitters), phenylethylamine (PEA –

mood elevator), anadamide (the bliss chemical), arginine

(nature's Viagra), tryptophan (anti-depressant amino acid),

polyphenols and epicatechins (antioxidants), dopamine and

serotonin (anti-depressant neurotransmitters), flavonol

antioxidants, B vitamins and histamine. Other essential minerals

present in Cacao are calcium, zinc, iron, copper and potassium.

Cacao also contains more antioxidant flavonoids than red wine,

green tea and blueberries.

However there is also a very poisonous deadly chemical that

should never be ingested that is present in the cacao bean –

caffeine. Caffeine is a noxious chemical that destroys nutrients

and raises the impurity level of the blood. Cacao beans also

contain theophylline, which has similar destructive effects.

YOU will need to be the judge of whether your health is work

the risk by digesting it. We suggest carob powder as an

alternative to cacao. Carob powder is made from a fruit and is a

mineral-rich food, as opposed to the cacao bean, which has a

stimulating effect. Cacao beans are not a real food. They are a

stimulant.

The cacao powder is created by cold-pressing raw, organic

cacao beans into a pressed cake separating the oil from the

protein and fiber. The temperature is never allowed to exceed

120° F and is usually 104° F (all other cocoa powders are

exposed to temperatures as high as 300° F!). A high-accuracy

thermometer monitors the process. The remaining dry 'cake-

like' material is then cold-ground and fine-milled so that only

the finest, most bio-available raw cacao particles become the

finished product. This allows for maximum digestion and

antioxidant absorption.*

108

*Information from Wilderness Family Naturals website and

Hippocrates Magazine.

NOTES:

___________________________________

109

Carob Powder

Not more than a few centuries ago, one of the major food

sweeteners in the world was a type of healthful "chocolate" that

grows on trees. This fruit sustained John the Baptist during his

sojourn and meditations in the wilderness (Bible, book of Mark

1:16), and provided food for the Biblical prodigal son (Luke

15:16) who was hungry and without money. Spanish Civil War

children who ate this fruit during the 1930s were able to remain

free of malnutrition. As recently as WWII, isolated military

troops and their horses on the island of Malta, and people in

villages in Greece, credit their survival during the German

occupation to the use of this "chocolate" tree's survival food.

This "chocolate" tree is the carob tree (Ceratonia siliqua). The

carob fruit is a dark brown, flattened leathery pod (or legume).

Carob is a native to the countries surrounding the

Mediterranean Sea, and is common in the Middle East. These

are the areas where the best commercial carob is grown. The

trees propagated there from root stock produce the superior

carob fruit. Southern Californians and Arizonans know the

ornamental carob trees which are so widely planted as street and

park trees.

Each leaf is alternately arranged and is typically

pinnately divided into six to ten round glossy leathery leaflets.

Each pod measures about 1½inches broad and four to 10 inches

long.

Carob powder (or flour) is produced by a continuous process of

drying, grinding, and roasting the pods. The resultant flour has a

versatile array of uses for those who have rediscovered carob's

secrets.

IN PLACE OF CHOCOLATE OR COCOA Carob powder is used whenever a recipe calls for

chocolate or cocoa. To replace carob for cocoa, simply use the

same amount of carob. To replace chocolate with carob, use

approximately three tablespoons of carob powder for each

square of chocolate that the recipe calls for.

110

IN PLACE OF SUGAR

Carob can also be used as a sugar replacement. Carob

powder is almost 50% natural sugar and can be used instead of

sugar in virtually all bread and pastry products. This includes

bread, waffles, cakes, pies, pancakes, cereals (hot or cold),

crepes, muffins, etc. Of course, using carob will result in

chocolate-brown colored foods and will impart a vaguely

chocolate-like flavor. If this is undesirable, you can try mixing

various amounts of carob and honey to find the mixture that

suits you best.

Another reason to use carob is its unique flavor. It's often

referred to as a chocolate substitute, but carob does have its own

unique flavor which lends itself well to shakes, malts, carob-nut

bars, bread products, and even mixed into baked beans and

barbecue sauces. Carob powder is somewhat reminiscent of

chocolate; a fresh carob pod however, has a flavor more similar

to dates.

Carob is so different nutritionally and chemically from

chocolate that people allergic to chocolate can enjoy carob. A

1973 university study clearly indicated that children who were

allergic to chocolate could safely consume carob. The report

stated:

"A very sensitive laboratory test which detects antibodies

(allergy-type IgE) to chocolate failed to detect antibodies to

carob in the blood serum of the same children. Therefore, it is

reasonable to assume that such children with allergy to

chocolate can safely be given carob."

CAROB AS A MEDICINE

James Veler of Los Angeles wrote to me to describe a

personal experience.

He stated, "I keep thinking about so many facets of survival --

your articles incline me that way. I wanted to tell you that after I

came out of the hospital, I had intense diarrhea for many days

and couldn't bring myself to eat anything. I read something

about the carob tree in your book, so I went out and bought

some carob powder and some raw milk.

"You know, I couldn't eat a thing. I had so many pills in the

111

hospital and my digestion was so disturbed. Those fiendish iron

pills were keeping me so disturbed and needing to be near a

toilet, plus the dreaded valium, because the doctor thought that I

only had a 'nervous stomach.' Ah, but all at once I could drink

milk flavored with carob, and I lived on that plus a few cookies

and some honey from the ironwood tree of Australia. Anything

to boost my appetite. I could get the carob milk down and hold

it. And after I quit those pills, all at once I was much better and

could eat. I was in such despair for a time, thinking I would

never get well. Thanks to the carob!"

Carob is known for its medicinal properties. Reports in

medical journals in the 1950s showed that carob powder added

to milk formulas could help infants keep down their meals.

According to a study reported in Canadian Medical Association

Journal, out of 230 infants with diarrhea, only three were not

cured by the addition of carob powder to their formula. Carob is

also used for the treatment and prevention of diarrhea in

livestock, and for the prevention and cure of human dysentery.

According to Marian Seddon, writing for Desert magazine,

"The pectin and lignin in carob not only regulate digestion, they

combine with harmful elements (even radioactive fallout) in

digested food and carry them safely out of the body."

NUTRITION

Carob is an incredibly rich food source, and it perhaps

the ideal "survival food" since it lasts a long time, requires no

special storage conditions, and can be eaten with no

preparations. It is rich in calcium, containing 352 mg. per 100

grams, or 1,597 mg. per pound. By comparison, milk -- often

regarded as an excellent calcium source -- contains only 120 to

130 mg. of calcium per 100 grams, or 530 to 550 mg. of

calcium per pound. Furthermore, carob contains no oxalic acid,

as does chocolate, which tends to interfere with the body's

ability to assimilate calcium.

Carob pods are about four percent protein and 76%

carbohydrates. Although carob is very sweet, it contains 60%

less calories than chocolate. Additionally, carob contains

substantial phosphorus (81 mg. per 100 grams, or 367 mg. per

112

pound), and an abundance of potassium (800 mg. per 100

grams). Carob contains small amounts of sodium and iron, and

it is rich in vitamin A, the B vitamins, and many other minerals.

OTHER USES

Carob also has several non-food uses. The small hard

seeds inside the pods were once used as weights and provided

the term "carat." These uniform seeds were first used by

goldsmiths as measuring devices. Carob seeds are also cooked

into a thick gum. Commercial uses for this gum include ink

ingredients, film polishes, cosmetics, tooth paste, adhesives, etc.

The seeds can be boiled in water to soften and then strung into a

necklace.

Carob powder is available at many sources, including

supermarkets and health food stores. However, although pure

carob is the most healthful, a variety of other ingredients are

commonly added to carob, including chocolate, sugar, and

cocoa. Thus, it is important for allergic individuals to ascertain

that the carob they are purchasing is pure. Carob contains only

traces of theobromine, the active stimulant in chocolate and

cocoa. However, even theobromine is occasionally added to

carob.

The mature pods can be picked off the tree, or gathered

from the ground, wiped clean, and eaten. These sweet and

chewy pods make nutritional TV or study snacks and can be

carried along on driving, bicycling, or backpacking trips. When

gathering pods to eat, be sure that the pod is fully mature but

not too old. The pods ripen in late summer and early fall.

Immature pods are green or have traces of green. These lack

both the flavor and texture of mature pods, and are astringent.

Their flavor can be improved by a day or two of natural drying.

Older pods may be moldy or insect-infested.

Western readers who have a source of the whole pods

may want to try making their own flour. The first step is to

remove the hard seeds which are notorious for gumming up

grinders. One method of seed removal is to place the washed

pods in a pressure cooker at about 15 pounds of pressure for 20

minutes. When cool, they can be split open easily along one

113

seam to remove the seeds. The now soft pods can be cut into

small sections and processed in a blender until powdery.

The method that I prefer is to first break open the

cleaned pods with a pair of pliers. Once the seeds are removed,

the pods can be slowly dried in the oven at a very low heat

(pilot light temperature is OK) for about one day. Then, the de-

seeded pods are ground in a stone grinder at a coarse setting

since carob has a tendency to gum the grinder. Then the

coarsely-ground pods are put back in the oven for another day.

Once dried more, regrind at a finer setting. Sometimes the carob

is suitable to use at this stage, but often a third drying and re-

grinding are necessary. I've used this flour with excellent results

in various sorts of breads (including carob/acorn bread), cakes,

and pancakes.

Once I have de-seeded the carob pods, my wife will often add

them to our morning drinks that she make with her VitaMix,

which is a 2 horsepower food processor capable of finely

grinding carob pods.

If you have no carob growing near you, you can obtain

the whole pods from Survival Services, P.O. Box 41834, Los

Angeles, CA 90041. A sample package of pods is $4; or you

can send a S.A.S.E. and request their price list and availability.

Information derived from

http://www.infowest.com/business/g/gentle/carob.html

114

Coconut Flour and Fiber

Coconut flour is uniquely different from all other wheat

alternatives. It is naturally low in digestible carbohydrates and

contains no gluten. It has less carbohydrate than soy or nut

flours while providing a good source of protein and fiber.

Coconut flour is 4 times higher in fiber than oat bran, 2 times

higher in fiber than wheat bran, and 3 times higher in fiber than

ground flaxseed. Unlike other fibers, coconut flour/fiber can be

used as a flour to make delicious bakery products and main

dishes that are much tastier than wheat alternatives. Coconut

flour also contains more protein than white or rye flour and

cornmeal. It has about as much protein as you find in

buckwheat and whole wheat flours.

Breads made with coconut flour are light and soft and have a

wonderful taste and texture. A lovely book with lots of

information on coconut flour and many, many recipes is:

Cooking with Coconut Flour – A delicious low-Carb, Gluten-

Free Alternative to Wheat by Dr. Bruce Fife, N. D. All recipes

in the book are wheat-free, gluten-free, soy-free, trans-fat free,

artificial sweetener-free, and yeast-free. Most of the recipes are

or can be low sugar and low carbohydrate. They give an option

of using coconut oil and butter, and sugar or stevia (or another

sweetener). Most of the recipes are dairy-free, relying on the

coconut milk in place of cow‟s milk or cream. Whole natural

ingredients are recommended over artificial or highly processed

ones. And the result is foods that are both healthy and

delicious.

Coconut Flour and Toxins in the Body

Fiber is the “house-cleaner” of the digestive tract. Parasites,

toxins and carcinogens can all be cleaned out of the system by

fiber. Many studies have discovered a direct relationship

between high-fiber diets and low incidence of intestinal

problems. A direct link between the amount of fiber in a diet

and the amount of health an individual experiences has been

115

proven over and over again by research. Fiber is one of

nature‟s ways of keeping our intestines clean, healthy and

functioning smoothly. It was approximately 400 BC when

Hippocrates wrote “all disease begins in the gut” and there

appears to be some evidence that he was at least partially

correct. Many now believe that dietary fiber has at least some

connection to overall health far beyond just bowel function.

Fiber, Bacteria and Intestinal Health

The colon is home to an abundance of micro organisms. In a

healthy system, the good bacteria, which are of great benefit to

us, significantly out number harmful bacteria. These good

bacteria mainly live off fiber in our foods and absolutely thrive

when we eat foods high in fiber. They produce for us by-

products that are very beneficial such as vitamins and short

chain fatty acids. These nutrients especially benefit cells lining

the intestinal tract and strongly support good intestinal health.

They also keep unfriendly bacteria and yeast from causing

damage through competition and their by-products.

Harmful bacteria, on the other hand, thrive on sugars and

refined carbohydrates. They flourish on the Standard American

Diet (SAD diet) which is high in carbohydrates, low in fiber

and loaded with chemicals. In addition, these harmful bacteria

release, as by-products, toxic substances that hurt the cells

lining the intestinal tract. In a slow-moving unhealthy system, a

significant amount of these toxins become absorbed and

reabsorbed into the blood stream making the body more toxic

and unhealthy. These injurious organisms do not create any

nutrients that help the cells lining the intestinal tract and only

cause destruction.

Coconut Flour and Heart Health

Dietary fiber is known to increase insulin sensitivity and slow

the release of blood sugar from the digestive tract into the blood

stream (lower the glycemic index). It has a positive effect on

blood lipid profiles especially when it comes to lowering LDL

116

cholesterol and triglycerides and increasing HDL cholesterol .

Several studies have been done over the past few years by Dr.

Trinidad in the Philippines. They are very eye opening.

Research has shown that coconut consumption decreases

oxidation products in the heart and increases the activity of

superoxide dismutase and catalase (antioxidant enzymes made

by the body) that protect cells from free radical damage. This

last link will take you to a page filled with research done in a

number of countries linking high fiber diets with a low risk of

heart related problems.

How Coconut Flour is a Functional Food

Functional foods are those that provide health benefit beyond

their basic nutrition. Dr. Trinidad, in her research, used three

parameters to determine the „functionality‟ of coconut flour as

food: fermentability, mineral availability, and the glycemic

index. The fermentability showed that there is a significantly

greater dietary fiber content in the coconut flour than other

local fiber sources like banana, cassava, wheat and rice flours.

She also found that the minerals available in coconut flour are:

iron, zinc, calcium, and phytic and tannic acids. Moreover, as

coconut flour itself is already a good source of dietary fiber, it

does not affect the mineral content of other food when the

coconut flour serves as an additive. According to Dr. P.

Trinidad of the Food and Nutrition Research Institute (FNRI) of

the Department of Science and Technology (DOST), coconut

flour is rich in dietary fiber that lowers the glycemic index of

foods it is added to, while aiding in the digestion and

absorption of vitamins and minerals. The physical and

chemical properties of dietary fiber have an important role in

the release and absorption of nutrients in the Gastro-Intestinal

Tract (GIT). Thus, she believes it is a promising functional

food.

See: "Coconut Flour from Sapal: A Promising Functional

Food" by Dr. P. Trinidad, paper presented during the 17th

National Coco Week, 27 August 2003, PCA Auditorium,

117

Diliman, Quezon City, Philippines. How to Use Coconut Flour

in Your Kitchen:

Adding Coconut Flour to Your Favorite Recipe:

Because Coconut flour does not contain any gluten, it will fall

apart if you substitute it 100% for another flour in a wheat

based recipe. You can, however, substitute up to 25% (15-20%

is best) of that flour with coconut flour. In addition, whatever

amount of coconut flour you use, you need to increase the liquid

in your recipe by that same measure. So, for example, if your

recipe calls for 2 cups of wheat flour, you could use 1 ½ cups of

wheat flour, ½ cup of coconut flour, and ½ cup of additional

liquid such as milk, water, or juice. This will greatly increase

the fiber content of that food and lower its glycemic index.

Using 100% Coconut Flour:

If you want to make foods that are 100% coconut flour with no

other flours, we suggest you pick up the book “Cooking with

Coconut Flour” by Dr. Bruce Fife (Link to order page) for

initial guidance. These recipes came about by trial and error

and were the foundational recipes and guidance for all the other

recipes you will find on the internet. Prior to this book, recipes

for using 100% coconut flour did not exist, not even in the

Philippines or any part of Asia. As a rule, you need to add

approximately 6 eggs for every ½ cup of coconut flour you use

in your recipe and will need to increase liquids because the fiber

greatly absorbs liquid. These eggs will take the place of the

gluten found in wheat, and help all that fiber to stick together.

Other people who want to increase their fiber intake but do not

want to bake or make anything, add coconut flour to smoothies.

Coconut flour is more palatable in smoothies than any other

fiber, even though it supplies significantly more roughage than

any other source.*

*Information from Wilderness Family Naturals

118

Coconut Oil

Coconut oil is rich in lauric acid, which is known for being anti-

viral, antibacterial and anti-fungal. Coconut oil is also being

used by thyroid sufferers to increase body metabolism, and to

lose weight. Virgin coconut oil is also used for making natural

soaps and other health products, as it is one of the healthiest

things one can put on their skin.

At one time coconut oil received negative press in the US

because of its high level of saturated fat. However, modern

research has shown that not all saturated fats are alike and that

the fatty acids in coconut oil, the medium chain triglycerides, do

not raise serum cholesterol or contribute to heart disease, but are

in fact very healthy. Also, some negative studies done on

coconut oil in the past was done on hydrogenated coconut oil,

which has been altered from its original form. Other studies

have clearly shown that traditional Asian cultures that eat

significant amounts of coconut in their diet do not suffer from

modern diseases seen in western cultures that promote a low-fat

diet.

Much research on the nutritional and medicinal benefits on

coconut oil has surfaced in recent years. Much of that research

has been done by Dr. Mary Enig. Dr. Enig has classified

coconuts as a "functional food," which provides health benefits

over and beyond the basic nutrients. She has specifically

identified lauric acid as a key ingredient in coconut products:

"Approximately 50% of the fatty acids in coconut fat are lauric

acid. Lauric acid is a medium chain fatty acid, which has the

additional beneficial function of being formed into monolaurin

in the human or animal body. Monolaurin is the anti-viral,

antibacterial, and antiprotozoal monoglyceride used by the

human or animal to destroy lipid coated viruses such as HIV,

herpes, cytomegalovirus, influenza, various pathogenic bacteria

including listeria monocytogenes and heliobacter pylori, and

119

protozoa such as giardia lamblia. Some studies have also shown

some antimicrobial effects of the free lauric acid."

As a "functional food," coconut oil is now being recognized by

the medical community as a powerful tool against immune

diseases. Several studies have been done on its effectiveness,

and much research is currently being done on the incredible

nutritional value of pure coconut oil. Please go to

coconutoil.com to read about these studies. *

One still must be careful about overindulging in coconut oil and

meat. Small amounts produce no detrimental signs. But when

people consume larger amounts of this tasty treat on a regular

basis, their livers and gall bladders work overtime and begin to

produce unnecessary and unwanted cholesterol. One probably

should not use more than a tablespoon of coconut oil several

times a week and no more than the meat of 2 raw, green

coconuts per week can be safely consumed by most

individuals.*

*Information from Tropical Traditions website and the

Hippocrates magazine.

120

Chia Seeds

Why use Chia Seeds? Do you want to increase your brain power and body strength

with one of the most powerful foods imaginable?

Chia seed imparts power and energy to the user.

Here are ten benefits to using chia seed in your life. Chia seeds

are:

1. Nutritious. Chia seed provides ample calcium and

protein to your tissues. The seeds are also rich in boron, which

helps the body assimilate and use calcium. The nutrients also

support proper brain functioning.

2. Water loving. The seed can soak up ten times its weight

in water. Do this fun experiment. Put one tablespoon of chia

seed in a cup of water and stir. Wait a few hours and see what

happens. When inside your body, the seeds help you stay

hydrated longer, and retain electrolytes in your bodily fluids.

3. The digestible shells are easily broken down, even when

swallowed whole. This is an improvement over flax seed,

which have to be ground up to be digested properly. If you eat

flax seed whole, it will just pass through.

4. Concentrated. If I could only take one cup of food for a

few days, I'd choose chia! The food value per volume is simply

astounding. You don't need much.

5. Mild tasting. Unlike some seeds, the flavor is very

mild. The mild taste makes it easy to put in sauces, smoothies,

breads, puddings, and whatever you want. They won't really

change the taste, but will add to your nutrition!

6. Energy enhancing. The health pioneer Paul Bragg did

an experiment an endurance hike with friends. They divided up

into a chia-eating group and another group, who ate whatever

they wanted. The group eating only chia seeds finished the hike

four hours, twenty seven minutes before the others, most of

121

whom didn't even finish at all.

7. Versatile. The seeds can be used to replace less-healthy

fat in just about any recipe. You can use them uncooked in

salad dressings, spreads, fruit shakes, ice cream, and just about

anything you want. You can also add them to cookies, cakes,

muffins, and other baked goods. I usually just mix in a couple

of teaspoons to my juice or water and drink them down!

8. Slimming and trimming. Yes, the seeds will help you

lose weight, for two reasons. The first reason is that they are so

filling that you will eat less of other foods. The second reason

is that they actually bulk up and cleanse your body of old "junk"

in your intestines.

9. Endurance enhancing. Chia seeds are known as the

"Indian Running Food". Also, the ancient Aztec warriors used

chia seed during their conquests. I'm a runner, and I've used

chia seed to enhance stamina and endurance on my mountain

runs, some of which are several hours long.

10. Regenerating. After eating, the nutrients travel to the

cells very quickly due to the ease in digestion and assimilation.

Use them when you want to build or regenerate healthy body

tissue.*

11. Chia seeds are high in:

easily digestible protein

essential fatty acids, particularly omega-3

vitamins

soluble fiber

antioxidants

minerals

Chia seeds have much in common with flax seeds, which have a

deserved reputation as a superfood. If you run down a

comparative chart, you see a back and forth, with chia higher in

some nutrients, flax higher in others.

122

The clear advantage I see for chia seeds is that their natural

antioxidants make them stable plus they get digested, even if

whole, whereas flax quickly becomes rancid and do not digest

whole

.

*Information from Harmony Earth 30 Day Energy Diet by

Christopher Westra and The Natural Product News Vol. 3 #1-

Winter, 2004

How to Use Chia Seeds

Food Extender/Calorie Displacer: The optimum ratio of water

to seed, for most recipes, is 9 part water to 1 part seed. One

pound if seed will make 10 pounds of Chia gel. This is the

most unique structural quality of the Chia seed. The seed‟s

hydrophilic (water absorbing) saturated cells hold the water, so

when it is mixed with foods, it displaces calories and fat without

diluting flavor. In fact, I have found that because Chia gel

displaces rather than dilutes, it creates more surface area and

can actually enhance the flavor rather than dilute it. Chia gel

also works as a fat replacer for many recipes.

Making Chia Gel (9to1 ratio): Put water in a sealable plastic

container and slowly pour seed into water while briskly mixing

with a wire whisk. This process will avoid any clumping of the

seed. Wait a couple of minutes, whisk again and let stand for 5

to 10 minutes. Whisk again before using or storing in

refrigerator (Gel will keep up to 2 weeks). You can add this mix

to jams, jellies, hot or cold cereals, yogurts, mustard, catsup,

tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to

75% by volume, to any of the non-bake mentioned foods, mix

well and taste. You will notice a very smooth texture with the

integrity of the flavour intact. In addition to adding up to 50%

to 75% more volume to the foods used, you have displaced

calories and fat by incorporating an ingredient that is 90%

water. Use as a fat replacer, for energy and endurance, or for

added great taste, buy substituting the oil in your breads with

123

Chia gel. Top your favorite bread dough before baking with

Chia gel (for toping on baked goods, breads, cookies, piecrust,

etc., reduce the water ration to 8 parts water to 1 part Chia seed)

for added shelf life.*

*Information from Chia Seed - The Ancient Food of the Future

By: William Anderson

NOTES:

124

How to Grow Your Own Sprouts

Sprouts are easy to grow and take a minimum of effort. You

probably already have everything you need to start your own

kitchen garden.

To grow sprouts in jars on your kitchen sink, you will need:

1. a wide-mouth jar

2. screen or netting

3. a rubber band

4. a bowl to drain the jar

5. fresh water

6. sprouting seeds

Organically grown sprouting seeds are preferable. Two oz. of

seeds will yield 1-2 pounds of sprouts, and 8 ounces of beans

will yield 1 pound of sprouts. Your indoor garden will grow

best when the temperature is between 65F and 75F (18C and

25C).

Step 1. Put 1 to 2 Tbsp. of seeds or 3 to 4 Tbsp. of beans in a

wide mouth jar.

Step 2. Cover with netting or cheescloth and secure with a

rubber band.

Step 3. Rinse a couple times, then fill the jar 3/4 full with pure

water, room temperature, and soak 6-8 hours or overnight.

Step 4. Drain soak water. Rinse 2 or 3 times in cool water.

Step 5. Invert jar and prop at angle in sink or bowl to drain.

Step 6. Rinse 2 or 3 times twice a day in cool water.

Step 7. Place sprouting jar in bright light, but not direct

sunlight, last sprouting day to allow chlorophyll to form.

Step 8. Enjoy In three to seven days.

Seed sprouts, like alfalfa or red clover are 1" (2.5 cm) to 2" (5

cm) long when ready. Bean sprouts, like lentils or peas are 1/4"

(.5 cm) to 1/2" (1 cm) long when ready. These are more tender

when small. Mung beans are 1" (2.5 cm) to 2" (5 cm) long when

125

ready. They are best grown in the dark to prevent bitterness.

They should be rinsed 3 to 4 times a day. Taste the sprouts as

they are growing to see when you like them best.

Step 9. Drain well. Cover the jar with a lid, or transfer to a

covered container. Refrigerate to store.

Are Sprouts Safe?

Sprouts have been grown and eaten for over 5000 years. They

are a concentrated storehouse of phytochemicals which protect

against disease. These mini vegetables are some of the

healthiest and safest foods available today.

In 1995 there were 2 outbreaks of salmonella poisoning that

were attributed to alfalfa sprouts. Both of these outbreaks were

traced back to contaminated seed that was imported from the

Netherlands. Consequently, sprouts received a lot of bad

publicity and children and people with compromised immune

systems were advised to avoid them.

But, is there really cause for concern about the safety of

sprouts? Let's look at the facts and put things in perspective.

The cases of salmonella poisoning related to alfalfa sprouts

amounted to 1/3 of 1% of all the cases of salmonella poisoning

for that year. Ninety-three percent of all the cases of salmonella

poisoning were attributed to meat. Seven percent resulted from

shellfish, fresh fruits and vegetables. Is there any government

agency telling you not to eat meat, shellfish or fruits and

vegetables?

The protective measures that the FDA is taking to assure the

safety of sprouts includes bleaching sprouting seeds to kill any

contaminants and irradiating sprouting seeds. Irradiation of

commercially grown sprouting seeds to reduce microbial

pathogens has already been approved. But beware. The sprouts

grown from these seeds are not required to be labeled as

irradiated. Only organically grown seeds cannot be irradiated.

So if you want to be sure not to purchase irradiated seeds, make

126

sure you get organic ones.

Sprouts are safe for everyone. It's the way they are handled that

could cause a problem. Choosing only organically grown

sprouting seeds and growing your own sprouts will give you

one of the safest, healthiest, most nutritious foods available

anywhere.

Sprouting Sweet Brown Rice

Most kinds of rice will sprout. When you are new to sprouting, I

suggest starting out with something that is much easier to sprout

than rice. I discovered that rice, in order to sprout, needs a little

heat. You have to put it in a place where it will receive a little

heat. Not strong heat, but just a very warm place which

encourages it to sprout. Also you need to soak it first for 24 to

36 hours, changing the water once or twice. And also very

important, get your seeds for sprouting from a very fresh

source. I got mine from Whole Foods and they sprouted nicely.

Try to get and use the rice within a year of its harvest. Usually

seeds and grains purchased at a co-op also sprout.

In order to gain some confidence in your sprouting abilities,

start with mung beans or lentils. These are very, very easy to

sprout and once you gain experience there, then move on to the

more difficult rice. If I am sprouting rice to make rice crackers,

then almost any brown rice will do, provided it is fresh. If I am

sprouting rice to eat in a main course dish, I use what is called

Sweet Brown Rice. It is a certain variety of rice that, when

sprouted, becomes nutty and chewy. You do have to chew it

well. It does not resemble the texture of cooked brown rice at

all. I have not had any luck using the other types of brown rice

in main course dishes. They will sprout but remain hard, like

tiny rocks.

The SunOrganic Farm also sells very fresh seeds, legumes and

127

grains for sprouting.

For your sprouting area, you can just use a counter or you can

get an open shelf cabinet, it really depends on the kitchen space

available. But you should sprout all sprouts in the dark,

otherwise they will get bitter tasting.

Sprouts will sprout almost anyplace and anytime. They are

alive, they are conscious and they respond to a little loving care.

There is no such thing as a "green thumb", only attention to the

basics and a gentle loving attitude.

NOTES:

____

____

____

____

____

____

____

____

____

____

____

____

____

____

__________

_____________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

___________________________________________________

128

Vanilla Beans* Choosing beans

Vanilla beans - those pricey, fragrant, dried seed-pods that offer

no easy clue about how to use them - are native to tropical

America. There are over 150 varieties of vanilla orchids (there

are 27 varieties in South Florida alone), but only two species are

used commercially to flavor and fragrance foods and beverages-

- Bourbon and Tahitian. Bourbon beans are botanically known

as Vanilla planifolia or Vanilla fragrans and originally came

from the Gulf Coast of Mexico. When grown in Mexico they're

called Mexican beans. On the other hand, beans from the same

plant stock are called Bourbon beans if they grow in

Madagascar, Indonesia, and many other regions. The big

exception is the beans from Tahiti. Even though Tahitian vanilla

is now considered its own species, the original plant stock also

came from Mexico.

Beans vary in flavor and fragrance when they are grown in

different parts of the world. Soil and climate differences as well

as methods of curing the beans imbue unique qualities in beans.

Vanilla grown only 20 miles apart can have subtle but distinct

differences in flavor and appearance.

Tips for choosing quality beans

Premium beans, regardless of where they come from, should

have a rich, full aroma, be oily to the touch, and sleek in

appearance. Beans to avoid are those with very little scent, are

smoky, brittle or dry, or are mildewed.

Bourbon beans are long and slender, with a very rich taste and

smell, have thick, oily skin, contain an abundance of tiny seeds,

and have a strong vanilla aroma. Bourbon beans from

Madagascar and the Comoros are described as having a creamy,

hay-like, and sweet, with vanillin overtones. Bourbon beans

from other regions will be similar if they are picked at peak

ripeness and are properly cured.

Mexican beans are very similar to Bourbon beans though they

129

have a more mellow, smooth, quality and a spicy, woody

fragrance.

Tahitian beans are usually shorter, plumper, and contain a

higher oil and water content than Bourbon beans. The skin is

thinner, they contain fewer seeds, and the aroma is fruity and

floral. They are often described as smelling like licorice, cherry,

prunes, or wine.

All three types of vanilla are equally good to use though their

flavors are quite different. I suggest that you experiment to

determine which flavor you most like. Or you may find, as I

have, that you will choose beans that best pair with the food or

beverage you are preparing.

There are also other bean names that are very good.

Using the Beans

Frequently I come across recipes that call for scraping the seeds

from the vanilla bean and discarding the rest. What a waste!

The entire bean is filled with flavor and, in fact, the pod has

more flavor than the seeds. You can cut the bean and use a

portion at a time or you can use the whole bean, depending on

the depth of flavor you wish. To cut open a bean, lay it flat on a

cutting surface. Holding one end of the bean to the surface,

carefully slice the bean open lengthwise.

When you separate the bean, thousands of tiny seeds are

exposed. This step shows why it is technically a seed-pod rather

than a bean. By cutting the bean open before placing it in a

liquid, more of the surface of the bean is exposed, and the

greater the flavoring properties. You can scrape the seeds from

the pod before removing the bean if you choose.

Vanilla beans can usually be used several times depending on

how strenuously you've used them. For instance, if you've

placed a vanilla bean in a pitcher of lemonade or a container of

mulled cider or wine, the bean will still contain a lot of flavor

130

when the beverage is gone. However, if you soak a vanilla bean

in a hot cream mixture then scrape out the seeds and pith, you

will probably still have some flavor left in the pod, but it won't

be real strong.

Rinse and dry the bean pieces after using them. If there is only

the pod left, or, if you've used the bean several times for

flavoring beverages let the pieces dry, and retire them to the

sugar or coffee jar as they will exude a delicate flavor and

fragrance for some time to come. Beans that have been used

once or twice can also be ground up and used to add additional

flavor to ice creams, cookies, and many other foods.

Keeping Beans

Don't throw out dry or withered beans. They will probably

rehydrate in a warm liquid and will still contain flavor. I don't

recommend attempting to cut open very dry beans until they are

rehydrated, as it's easy to have the knife slip. If you prefer,

grind them up and use them in a recipe that calls for ground

beans.

Vanilla beans will keep indefinitely in a cool, dark place in an

airtight container. Don't refrigerate beans as this can cause them

to harden and crystallize. In the humid tropics where beans are

grown, they are wrapped in oiled or waxed paper and stored in

tin boxes. As I live in a cooler, dryer climate, I keep my beans

wrapped in plastic in an airtight plastic tub or glass jar. If you

live in a hot humid climate, this isn't a good idea as beans can

mildew easily, especially if additional moisture collects in the

plastic.

Bourbon beans may develop a frosting of natural vanillin

crystals if you keep them for a while. This usually occurs over

time and not when the beans are first cured and dried. Called

givre in French (which means light frost), these crystals indicate

that the beans are high in natural vanillin and are of very good

quality. These crystals are quite edible and very flavorful. If you

131

are uncertain whether the beans are covered with crystals or

mildewed, take them into the sunlight. The crystals are similar

to mineral crystals and will reflect the sun's rays, creating the

colors of the rainbow. Mildew, on the other hand, will be dull

and flat in the light, and may also smell bad. If the bean is

mildewed, throw it away as the mildew will spread to

uninfected beans.

*Information from Amadeusvanillabean.com

NOTES:

132

Food Chart Aids

apples Protects your

heart prevents

constipation Blocks

diarrhea Improves

lung capacity Cushions joints

apricots Combats cancer

Controls blood

pressure

Saves your eyesight

Shields against

Alzheimer's

Slows aging process

artichokes Aids digestion Lowers

cholesterol Protects your

heart Stabilizes

blood sugar Guards against

liver disease

avocados Battles

diabetes Lowers

cholesterol Helps stops

strokes

Controls blood

pressure Smoothes skin

bananas Protects your

heart

Never eat with

respiratory problems

Strengthens bones

Controls blood

pressure Blocks diarrhea

beans Prevents

constipation Helps

hemorrhoids Lowers

cholesterol Combats cancer

Stabilizes blood sugar

beets Controls

blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

blueberries Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

broccoli Strengthens

bones Saves

eyesight Combats cancer

Protects your heart

Controls blood pressure

cabbage Combats cancer

Prevents constipation

Helps retain weight

Protects your heart

Helps hemorrhoids

cantaloupe Saves

eyesight

Controls blood

pressure

Lowers cholesterol

Combats cancer

Supports immune system

carrots Saves

eyesight Protects your

heart Prevents

constipation Combats cancer

Promotes weight loss

cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

cherries Aleviates gout Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer's

chestnuts Promotes

weight loss Protects your

heart Lowers

cholesterol Combats Cancer

Controls blood pressure

chili peppers

Aids digestion Soothes sore

throat Clears

sinuses Combats Cancer

Boosts immune system

figs Promotes

weight loss Helps stops

strokes Lowers

cholesterol Combats Cancer

Controls blood pressure

fish Protects your

heart Boosts memory

Protects your heart

Combats Cancer

Supports immune system

flax Aids digestion Battles

diabetes Protects your

heart Improves

mental health Boosts immune

system

garlic Lowers

cholesterol

Controls blood

pressure

Combats cancer

kills bacteria Fights fungus

133

grapefruit Protects

against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

grapes saves

eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

green tea Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

honey Heals wounds Aids

digestion Guards

against ulcers Increases

energy Fights allergies

lemons Combats cancer

Protects your heart

Controls blood

pressure

Smoothes skin

Stops scurvy

limes Combats cancer

Protects your heart

Controls blood

pressure

Smoothes skin

Stops scurvy

mangoes Combats cancer

Boosts memory

Regulates thyroid

aids digestion Shields against

Alzheimer's

mushrooms Controls

blood pressure

Lowers cholesterol

Kills bacteria Combats cancer

Strengthens bones

oats Lowers

cholesterol Combats cancer

Battles diabetes

prevents constipation

Smoothes skin

olive oil Protects your

heart Promotes

Weight loss Combats cancer

Battles diabetes

Smoothes skin

onions Reduce risk of

heart attack Combats cancer

Kills bacteria Lowers

cholesterol Fights fungus

oranges Supports immune systems

Combats cancer

Protects your heart

Straightens respiration

peaches prevents

constipation Combats cancer

Helps stops strokes

aids digestion Helps

hemorrhoids

Pumpkin seeds

Kills intestinal parasites

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates

diverticulitis

134

pineapple Strengthens

bones Relieves

colds Aids

digestion Dissolves

warts Blocks diarrhea

prunes Slows aging

process prevents

constipation boosts

memory Lowers

cholesterol Protects against

heart disease

rice Protects your

heart Battles

diabetes Conquers

kidney stones Combats cancer

Helps stops strokes

strawberries Combats cancer

Protects your heart

boosts memory

Calms stress

sweet potatoes

Saves your eyesight

Lifts mood Combats cancer

Strengthens bones

tomatoes Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

walnuts Lowers

cholesterol Combats cancer

boosts memory

Lifts mood Protects against

heart disease

Ionized water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin

watermelon Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

wheat germ Combats

Colon Cancer prevents

constipation Lowers

cholesterol Helps stops

strokes improves digestion

wheat bran Combats

Colon Cancer prevents

constipation Lowers

cholesterol Helps stops

strokes improves digestion

yogurt Guards

against ulcers Strengthens

bones Lowers

cholesterol

Supports immune systems

Aids digestion

135

Chart of Alkalizing Foods

Alkalizing vegetables

Alfalfa

Barley grass

Beets and beet greens

Broccoli

Cabbage

Carrot

Cauliflower

Celery

Cucumber

Fermented veggies

(sauerkraut, kim chi)

Garlic

Green beans

Green peas

Kale

Kohlrabi

Lettuce

Mushrooms

Nightshade veggies

(tomatoes, peppers,

eggplant, etc.)

Onions

Peas

Pumpkin

Radishes

Sea veggies

Spinach

Sprouts

Sweet potatoes

Wild greens

Alkalizing Fruits

Apple

Apricot

Avocado

Banana

Berries

Cantaloupe

Cherries, sour

Coconut, fresh

Currants

Dates, dried

Figs, dried

Grapes

Grapefruit

Honeydew melon Lemon

Lime

Muskmelons

Nectarine

Orange

Peach

Pear

Pineapple

Raisins

Raspberries

Rhubarb

Strawberries

Tangerine

Tropical fruits

Watermelon

136

Alkalizing protein

Almonds

Chestnuts

Millet

Quinoa

Tempeh (fermented)

Tofu (fermented)

Whey protein powder

Other alkalizing foods

Apple cider vinegar

Bee pollen

Green juices

Lecithin granules

Mineral water

Molasses, blackstrap

Probiotic cultures

Soured (cultured) dairy

products

Chart of Acidifying Foods

Acidifying vegetables

Corn

Olives

Winter squash

Acidifying fruits

Blueberries

Canned or glazed fruits

Cranberries

Currants

Plums

Prunes

Acidifying grains

Amaranth

Barley

Bread

Corn

Oatmeal

Rice

Rye

Spelt

Wheat

Acidifying beans and legumes

(unless sprouted)

137

Black beans

Chick peas

Green peas

Kidney beans

Lentils

Pinto beans

Red beans

Soy beans

White beans

Acidifying dairy

Butter

Cheese

Ice cream

Milk

Acidifying nuts

Cashews

Legumes

Peanuts

Pecans

Tahini

Walnuts

Acidifying animal protein

Bacon (unkosher)

Beef

Carp

Clams (unkosher)

Cod

Corned beef

Fish

Haddock

Lamb

Lobster (unkosher)

Mussels (unkosher)

Organ meats

Oyster (unkosher)

Pike

Pork (unkosher)

Rabbit (unkosher)

Salmon

Sardines

Sausage (unkosher)

Scallops (unkosher)

Shellfish (unkosher)

Shrimp (unkosher)

Tuna

Turkey

Veal

Venison

Acidifying fats and oils

Avocado oil

Butter

Canola oil (never eat)

Corn oil

Flax oil

Hemp seed oil

Lard (unkosher)

Olive oil

138

Safflower oil

Sesame oil

Sunflower oil

Acidifying sweeteners

Carob

Corn syrup

Sugar

Acidifying alcohol

Beer

Hard liquor

Spirits

Wine

NOTES:

139

Clean (Kosher) Fish

Bass Alaska blackfish

Bigmouth bass

Black bass

Blackfish

Bow fish

Crappie

Croaker

Drum

Grouper – Jewfish

Mud minnow

Sea bass

Silver bass

Sunfish

Tautog

White sea bass

Wrasse

Graysby

Stripped bass

Redeye bass

Northern Small mouth bass

White perch

Yellow perch

Cod Atlantic cod

Cod

Haddock

Hake

Pacific cod

Pollack

Whiting – Walleye Pollack

Flounder Brill

Dab

Dover sole

Flounder

Hogchoker sole

Halibut

Turbot

Pikes Muskellunge

Northern pike

Pickerel

Pike

Herring/Mackerel/Tuna Anchovy

Menhaden

Pilchards

Sardines

Shad

Atlantic Horse mackerel

Barracuda

Black Skipjack

Bonito

Chub

Cobia

Horse mackerel

Kingfish

King mackerel/Cavalla

140

Ladyfish

Mackerel

Skipjack

Albacore tuna

Bigeye tuna

Blackfin tuna

Bullet tuna

Longtail tuna

Yellowfin tuna

Dogtooth tuna

Perch Atlantic perch

Black perch

Breems

Lake perch

Mahi Mahi

Ocean perch/ Redfish/Red

drum

Pike perch

Rockfish

Sun perch

Surfperch

Walleyed pike

Jacks

Pompano

Scads

Darter Pipefish

Orange roughy

Salmon/Trout Atlantic salmon

Chinook salmon

Chum/Dog salmon

Jack salmon

King salmon

Pacific salmon

Pink/Humpback salmon

Red/Sockeye salmon

Silver/Coho salmon

Tripletail

Brook/Speckled/Square Tail

Brown trout

Char

Cisco

Cutthroat trout

Dolly Varden/Malma trout

Grayling

Lake trout – Mackinaw

Salmon

Great Lakes

Mullet – Gray Mullet

Striped Mullet

Rainbow trout

Silversides/Smelts

Tarpon

Tilapia/Cichlids

Weakfish/Sea trout

Whitefish

Spotted sea trout

Snapper Black snapper

Blackfin snapper

Bluefish

Caribbean Red snapper

Cuberg snapper

Gray snapper

Grunt

Lane snapper

Porgy/Sheepshead

141

Red snapper

Silk snapper

White Snapper

Yellowtail snapper

Glasseye snapper

Dog snapper

Sucker Buffalo fish

Carp

Carpsucker

Hog sucker

Minnow

Redhorse

Humpback sucker

Smallmouth buffalo

Bigmouth buffalo

White sucker

Tahoe sucker

Webug sucker

Spotted sucker

Striped Jumprock

Compiled by: The Israel of

God Research Committee

10/2000

142

NOTES:

143

NOTES:

144

NOTES:

______

To order more books for your loved ones, please go to:

www.LivingWellWithLivingFoods.Org or call us at:

1-561-749-0894 Eastern Time Zone or Email us at:

info@LivingWellWithLivingFoods.Org