ALSOBYJENNYROSS

THEARTOFRAWLIVINGFOOD:HealYourselfandthePlanetwithEco-deliciousCuisine(withDoreenVirtue)

RAWBASICS:IncorporatingRawLivingFoodsintoYourDietUsingEasyandDeliciousRecipes

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Copyright©2014byJennyRoss

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Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmitted,orotherwisebecopiedforpublicorprivateuse—otherthanfor“fairuse”asbriefquotationsembodiedinarticlesandreviews—withoutpriorwrittenpermissionofthepublisher.Theauthorof thisbookdoesnotdispensemedicaladviceorprescribe theuseofany techniqueasa formof treatment forphysical,

emotional,ormedicalproblemswithout theadviceofaphysician,eitherdirectlyor indirectly.The intentof theauthor isonly toofferinformation of a general nature to help you in your quest for emotional and spiritual well-being. In the event you use any of theinformationinthisbookforyourself,theauthorandthepublisherassumenoresponsibilityforyouractions.

Cataloging-in-PublicationDataisonfilewiththeLibraryofCongress

TradepaperISBN:978-1-4019-4038-6

109876543211stedition,January2015

PrintedintheUnitedStatesofAmerica

Tomychildren,DylanJamesandAlysaGrace,whoseworldwillbeimprovedaslivingplant-basedfoodsbegintohealthosecommittedtoadifferentrealityfor

theirhealth.Myhopeisthatyoubothwillcontinuetoembracethesepossibilitiesforyourownvibranthealthandwillpass

ontheseideastoyourchildren’schildren.

Inlovingmemoryofmygrandparents,CharlesRoss,Sr.,JohnPeacock,and

GerryPeacock,whotaughtmethekindoflifelessonsthathavehelpedmeremainopentonewpossibilities.Iamgratefulforyourlastingimprintonmylife.

Tomyfamilyforyourcontinuedsupportofthismissiontohelpothersfindhealing,evenwhenitmeanslongdaysattherestaurants!Yourgraceinmylifeisimmeasurable.

CONTENTS

Introduction

PARTI:GETTINGSTARTED

Chapter1MappingaNewWay:The“Why”and“How”ofEatingRaw

Chapter2TheLiving-FoodsKitchen

Chapter3HealingBasics:TheThree-DayJumpStart

PARTII:HEALINGFROMHEADTOTOE

Chapter4FoodasPreventiveMedicine

Chapter5BoostingYourBrainHealth

Chapter6ArmedforGoodHealth

Chapter7HealingYourHeart

Chapter8Eating“Raw”forDiabetes

Chapter9StrengtheningYourFrame

Chapter10YourDigestiveTract:EnzymestotheRescue

PARTIII:HEALINGTHEWHOLE

Chapter11HealthyChildren,HealthyFamilies

Chapter12FoodforaHealthySoul

Afterword:ProgressEveryDayAppendixI:CookLikeaChef:AGuidetoQualityUtensils

AppendixII:Raw-FoodPyramidAppendixIII:BiographiesMetricConversionChart

RecipeIndexAbouttheAuthor

INTRODUCTION

“Naturalforceswithinusarethetruehealersofdisease.”

—HIPPOCRATES

Imagineifyoucouldinvigorateyourlifejustbychangingwhatyoueat!Wouldyoualteryourdietforachanceatsustainedhealthandoptimallongevity?Howfarwouldyougotoattainyourbestbody,bestlooks,clearestmind,andhighestenergy?WhenIbeganmypersonaljourneywithrawfoodsadecadeago,myveryhealthandwell-beingwere

at stake. For years I had suffered indigestion and low-level abdominal pain brought on by GERD(gastroesophagealrefluxdisease),IBS(irritablebowelsyndrome),andanulcer.Onehealthproblemischallengingenough,butwhenyoufaceaseriesofissues,alldiagnosedinyourlateteens,justgettingthroughthedaycanbeoverwhelming. Iwasverydepressedbecauseof theconstantpain.Somethinginsidemescreamed,“Theremustbeahealthier,happierwaytolive,freefromthediseaseplaguingmybody!”Iwaslookingforhealing.From thatmoment on Iwas committed to finding a new truth. Iwould dowhatever necessary to

accomplish that mission. Not surprisingly, allopathic or traditional medicine didn’t lead me to thehealing I was seeking. I came to recognize long after my health problems had been diagnosed thatmodern medicine isn’t designed to address the body holistically, but rather treat symptoms as theyoccur. Even though what you eat is recognized as preventive in some cases, diet is rarely a soletreatment focus. That limitation, at least at the time, left me searching—and gratefully so—foralternatives.Withmydeterminationcametherealizationthatmychoiceoffoodcouldnotonlyhealmydigestivetractbutalsosupportmyentirebodyinoptimaldailyhealth.Today, I’m proof that you can achieve just that by simply looking to the end of your fork. My

personalpathtohealingledmeintoalifestylecenteringonthenonprocessedplantsourcesofaraw-foodsdiet.Thisnutrient-rich,high-energyapproachtoeatinghasyieldedexponentialresultsacrossmyentirelife.I’vebeenlivingvibrantlyformorethanadecade,withaburgeoningraw-foodsbusiness,twohealthyyoungchildren,anda supportive, lovinghusband.Togetherwithourextendedcommunityoffellowfoodtravelers,we’vealteredwhatandhowweeatforthebetter.WhatdoImeanbythat?We’veadoptedastyleofeating—“gourmetlivingcuisine”—thatincorporatesplant-basedwholefoodsservedeitherraworpreparedat118ºForlower.Whythattemperature?Itisthethresholdthatletsussteerclearof any harmful substances created by high-temperature cooking while keeping enzyme and nutrientvaluesintact.Byfocusingonhigh-qualityfruits,vegetables,nuts,seeds,andsproutedgrainsintheirmostnatural

state,I’veexperiencedabsolutefreedomfrommysymptoms—theoppositeofwhatyoumightexpectfromaseeminglylimiteddiet.Ihealedmybodyfromtheinsideout!Learningnewingredientsandfoodpreparation techniques while exploring the benefits of this lifestyle became a full-time adventure. Ienjoyedmyfirstmango…atemyfirstrawchocolatebar…andfinishedmyfirstmealinfiveyearspain-free!Intime,Irealizedjusthowrestrictivemylifehadbeenbeforethesediscoveries.Imaginemyjoyinlearningsomethingnewthatmademefeelfantasticfromheadtotoe!Ifirmlybelieve thatyou, too,canreverseorpreventconditions thatmightrobyouofyourvitality

anddepriveyouofyourbestchancetoexperienceoverallgoodhealth.ThemenuchoicesinHealingwithRawFoodsareanti-inflammatoryandalkaline,twotermsthatyou’llbecomefamiliarwithasyoudiscover foods that can have a positive effect on your body, your mind, and even your spirit. I’m

confident that thechoices in thisdietcanhelpyou realizeyour innerpotential for livingwell, livingholistically,andlivingfullytoshareyouruniquegiftswithothers.

NextinaSeries

HealingwithRawFoods isthethirdcookbookinaseriesofbooksI’vewrittentohelpyougetthemostfromthisexcitingnewcuisine.TheArtofRawLiving,myfirstbook,offereddietaryfundamentalsand easy recipes, alongwith simple steps for transitioning from a standardAmerican diet (SAD) toliving-foodsfare.RawBasics,mysecondbook,mergedfavoriterecipesfrommyCaliforniarestaurants,118Degrees,withadviceonsuccessfullyincorporatingthisdietintoyourlifestyle.Although thosebooksaregreat resources,youdon’thave to read them toenjoyor learn from this

one. Everything you need to know about the foundational foods and dietary practices necessary tocatapultyourhealthtothenextlevel,yourhighesttruth,iscontainedinthesepages.Thinkofthisbookasanimportantguideinyourjourneytowellness.Eachchapterhasbeendevelopedwithonegoal inmind:tohelpyouunderstandhowaliving-foodsdietcanbolsteryourwell-beingandlongevity—onebody system at a time.Each chapter reinforces the concept that healing and vitality emanate from abodythat’snotonlyinbalancebutalsosupported100percentbyeverychoiceyoumake.Tohelpyounavigatetheseconcepts,HealingwithRawFoodsisdividedintothreePartsthatyoucan

tap into nomatterwhere you are on your journey. These sections contain a total of 12 chapters, alldesignedwithspecificcontenttosupporthealingthroughfood.

— Part I, “Getting Started,” demonstrates that there are fundamentals to everything in life,including livingahigh-energyraw-foods lifestyle.Chapter1,“MappingaNewWay:The ‘Why’and‘How’ofEatingRaw,”explainswhatyouneedtoknowaboutthislifestyletobesuccessful.Itpresentssome of the science behind the incredible feeling your body can experience when it’s nourishedcorrectly at its core. Chapter 2, “The Living-Foods Kitchen,” introduces the foods you’ll enjoy inexploring this remarkable lifestyle, with reference to a back-of-the-book Appendix of utensils formakingprepinanykitchenabreeze.Chapter3,“HealingBasics:TheThree-DayJumpStart,”willhelpyoujump-startyournewcuisinewithathree-daymealplan.ItaddressestheonequestionIgetaskedthemostoften:“HowdoIgetstartednow?”

—PartII,“HealingfromHeadtoToe,”examinesspecifichealthsystems inyourbody.Besidesexploringhowrawfoodscanpositivelyaffectthebrain,immunesystem,heart,musculoskeletalsystem,anddigestivesystem,thesechapters takea lookat theimpactof thisdietapproachondiabetes.EachchapteroffersrecipesI’vecreatedtomakeyourhealingjourneynotonlyeffectivebutalsodelicious!The choices I’ve includedaredesigned to stimulate thehealthof individual systems,while inspiringyourbestculinaryefforts.We’veseentremendousresultsfromthesedishesoverthepastsevenyearsamongour118Degreescustomers.(Ilookforwardtohearingyoursuccessstory,too!)

—PartIII,“HealingtheWhole,”looksatpotentialstepsforcontinuingyourliving-foodsjourney.Chapter 11, “Healthy Children, Healthy Families,” offers food tips and ideas for nurturing growingchildren.I’vetestedtheminmyhomekitchenwiththeotherfamiliesthatI teach,andIcansaywithconfidencethat they’re“kidapproved.”Finally,Chapter12 tackles thatmostelusiveofchallenges in“FoodforaHealthySoul.”

RecipesandMore

Healing with Raw Foods is more than just a collection of recipes, how-to lists, and charts formastering the basics, even though I’ve included resources throughout the chapters and in severalappendices.It’salsoaguidetolivingholistically—thatis,usingfoodandyourmealplanasthestartingpointforoverallhealthandwellness.Bylookingatwhatyoueatinthecontextofyourentirewell-beingratherthanisolatingyourdietarychoices,you’llexperiencepositiveresultsforbody,mind,andspirit.Inshort,thisisnotjustanothercookbook.It’sawellnessmanual!Assuch,I’veevenincludedsimple

affirmations throughout the book to keep youmotivated and focused as you transition to your newdietarylifestyle.Justasyourbodyisnourishedbyhigh-qualityfoods,soshouldyourmindbefedbypositive,nurturingthoughts that tip thescalesinyourfavor.Affirmationscansupportyoubyhelpingyou stay aligned with your highest good, especially if you’re tested in your commitment to a newhealingpath.I realize that this new eating lifestyle may at first seem strange, confusing, and downright

challenging, especially if you’re already battling a health issue.Youmay even question that sciencesupportsanenzyme-rich,alkalinerawdiettobolsterthehumanbody.Butithasbeenmyexperience—after 15 years of success with this diet—that when you choose your foundational foods as close tonatureaspossible,youwillfortifyyourbodyagainstdisease,youwillstrengthenyourmind,andyouwill invigorate your spirit. And by generating positive, loving, and supportive thoughts around yourchoices,you’llenjoythewhole-personbenefitsofwhatyoueat.ToexplainwhatImean,I’vetappedseveralmedicalprofessionals,doctorsnotedfortheirresearchor

work inadvancedhealthandhealingprinciples, to specifically showhowchangingyour relationshipwithfoodimpactseveryaspectofyourwell-being.Theyoffersomeofthegrowingsciencebehindthismiraculousapproachtodietandlifestyle.Eventhoughmuchoftheresearchinthisareahasfocusedonoverall vegetarian or vegan eating styles, the sum of that work suggests that plant-based foods areemergingasacore target inourunderstandingofhow thebody isbest supported foroptimalhealth.I’vebeenhonored to interviewand learn from these forward-thinking individuals.Their eye-openingworkhasonlyfurtheredthetruthsIhaveexperiencedonmyownhealingpath.Living cuisine, as a whole, actually builds on the path encouraged by many professional

organizationsandevenfederalagenciestoeatabalanceddietrichinplant-basedfoodsratherthanhigh-fat and processed choices. In its Dietary Guidelines for Americans 2010, the USDA’s Center forNutritionPolicyandPromotionnotonlyhighlightsthenutrientbenefitsoffruits,vegetables,andwholegrainsbutalsopoints to thepotential linksbetweeneatinghealthyingredientsandloweringyourriskfor heart disease and other chronic ailments. Even though the USDAmay include other foods andcooking methods in its “balanced” approach, it still acknowledges plant-based ingredients as animportantcornerstoneofwellness.Myexperiencehas taughtme that choosinga living-foodsdiet strengthensyourhand for reaching

anynumberofhealthgoals.Itprovidesthebuildingblocksforgreatnutritionandcleansingyourbody.You’llbeamazedbyhowitemsrichinnutrientsandaliveinvitalenergycanmakeyoufeelphysicallyandmentallyrestored.Ipromise!Lettheadventurebegin…

CHAPTER1

MAPPINGANEWWAY:THE“WHY”AND“HOW”OFEATINGRAW

Ifyoucoulddrawadietarylifestylemapforahealthyfuture,whatwoulditlooklike?Wouldittakeyou into familiar territory or down previously unexplored paths? Would you meander past oldlandmarksorpointyourselfinnewdirections?Notsurprisingly,chartingabettercourseforanythinginlife,especiallyyourwell-being,usuallymeanschangingoldpatternsandmappingnewstrategies.Butwhenitcomestoeating,it’snotalwayseasytosteerinadifferentdirection.Justthethoughtoftossingthosecomfortfoodsandotherfavoritestothewaysidecanstopyoubeforeyoutakeyourfirststep.Buthere’ssomethingtokeepinmindasyougoforward:Everybiteandmorselyouconsumehasthe

powertoeitherstrengthenandrevitalizeyourbodyordiminishit.Unfortunately,wedon’talwaysthinkof food in terms of health and healing, even though science consistently points to a link betweentraditionalNorthAmericandietarypatternsandanepidemicofseriousmedical issues—heartdisease,diabetes, obesity, and even some cancers. Toomany of us live casually frommeal tomeal withoutconsidering how our choices impact our bodies. Yet they do!What we eat can be the first line ofdefenseagainstfatigue,disease,andotherstressorsthattakeatollonoursystemsovertime.Sohowcanlivingcuisine—foodspreparedandeatenasclosetotheirnaturalstateaspossible—help

you achieve such optimal health and healing?More specifically, why are raw or whole plant-basedfoods—the heart of this meal plan—the best dietary choice for many humans? I believe by simplyremapping your choices, you can re-map your life. You can create a new physical experience as itrelatestoyourdailydiet.Aliving-cuisinefoodplanandlifestylecanbeapowerfulpathtogreathealthbecauseit’sbasedonfoodsdesignedbynatureasperfectfuelsandhealingsources.Italsofocusesonmendingmindandspiritaswellasbody.Theingredientsusedthroughoutthisbookreconnectustoourfood-as-fuelroots.Asthefirstculinary

option available to human beings, the raw-food path to healing is as old as life on the planet itself.Ancienttexts,suchastheBible,evenreferto“releasingenergy”bysproutingfoodsandvegetables,andtincturesmadefrom“herbsoftheland.”ForHippocratesandotherancientGreekhealers,healthwasaholisticendeavor.Wellnessdidn’tinvolvetreatingsymptoms;rather,itfocusedonrestoringbalancetothebodywithfreshfoodsandherbs.Centurieslatermanypeoplehavelosttouchwiththeseconcepts.We’veforgottentheimportanceofwhatweeatinpromotinggoodhealth.Becausemanyofusliveincities,wehavelittle, ifany,connectionto therawsourcesofourfoodsupply.Moreover,we’remorelikelytoconcentrateonthesocialaspectsofwhatweeatratherthanitspowerinfuelingourbodiesorrestoringbalanceandgoodhealth.Yetraworplant-baseditemsarefullofessentialvitamins,minerals,andothernutrientsnecessaryto

supportyourvitalorgansandsystems,aswellasrepairandreverse,ratherthancause,damagetoyourcells.Thetrillionsofmicroscopicstructuresthatmakeupthebody—yourcells—areconstantlyatwork,replenishingandcreatingbalancesothateveryorganandsystemworkstoyourlife-affirmingbenefit.Whetheryouwanttoimproveyourenergylevelsortackleasinglehealthissue,living-foodscuisine

can help restore wellness and facilitate healing. By making nutritious choices devoid of the toxinspresent in other foods, you’ll experience tremendous tangible results. The immediate and long-term

benefitsofawakeningyourtastebudstoexcitingnewoptionsincludeweightloss,improveddigestion,lowered cholesterol, better blood pressure, increased energy, and enhanced physical endurance.Moreover, you’ll find relief from many health conditions, such as ulcers, indigestion, headaches,chronicfatigue,anddepression,whicharerepeatedlylinkedtopoordiets.Somebenefitsmayevenhelpyouavertcancer.Butyou’llalso reap rewards inother important,perhapsevenunexpected,ways.Aliving-foods lifestyle can lead to sharpened mental clarity, balanced emotions, heightened self-awareness,andevenahealthyglow.Asamazingasthebenefitssound,howdoesthisdietreallywork?Let’stakeacloserlook.

ScienceJoinsNature

Therearemanyreasonswhyliving-foodscuisinecanhelpyouachieveoptimalhealthandhealing.Thechemistryandphysicsbehindthisdietaryplanmakeitsuperbforpromotingstrengthandwellnesswhilefightingdisease.Plant-based selections—the foundation of a raw-foods diet—are free of the additives, chemicals,

hormones, and other preservatives found in processed and animal-based foods. As such, they don’tcreatetheharmfulacidicenvironmentinwhichdiseasethrives.Instead,thiseatingstyleencouragesalow-toxin, “clean” diet that boosts analkaline or neutral environment inwhich disease can’t thrive.(Chemically speaking,acidity andalkalinity aremeasured on a pHor “potential of hydrogen” scale,with0to6asacidic,7asneutral,and14astotallyalkaline.Nutrient-andenzyme-richraworlivingfoodshelpachieve theneutral tomoderatelyalkaline levelyourbodyneeds topreventdisease.We’llexplorethisconceptmoreinChapter4.)Rawfoodsarefullofhigh-densitynutrients,packagedbynaturesothebodycanusethemefficiently.

By supplying essential vitamins, minerals, proteins, amino acids, and other components, they helpmaintainvitalorgansandoptimalhealth.Thesenutrientshaveaddedvalue in that theyalsoassist indetoxifyingorriddingyourbodyofharmfulsubstances.Theyrestorevitalbalanceconducivetogoodhealth.Besidesdeliveringessentialnutrients,plant-basedfoodsarealsorichinenzymes,proteinmolecules

or catalysts necessary for keeping the body running efficiently. The enzymes involved in digestionbreakdownfoodintonutrientsofallsortssotheycanbeusedeffectively.Althoughourbodiesproducetheirownenzymes, it’sa finite reserve.Youneedhelpfromothersources.Theabundantsupplementofferedbyplant-basedfoodshelpsprocessnutrientsefficientlyso thebodycangoaboutmaintainingvitalorgansandpromotinggoodhealth.Also,unliketraditionalhigh-temperatureheatingmethods,whichcanbreakdownessentialvitamins,

minerals,andenzymesaswellascreateby-productstoxictoyourhealth,therawfoodsinthisdietarenever heated above 118ºF. That means none of their wholesome nature is removed or “killed” bycooking. Instead, this temperature guarantees the healthiest and biggest nutritional boost possible! IevennamedmyCaliforniarestaurants118DegreesbecauseIbelievestronglyinpreparingourcuisineinsuchawaythatwemaintainthatsamewholesomenatureandlivingenergyofeveryingredient.

WhyBuyOrganic?

Althoughfocusingonnature’sbountyfornutrientsisattheheartofthisdietaryplan,Iencourageyoutogoonestepfurtherandpurchaseorganicwhenpossible.Toearnthatdesignation,fruits,vegetables,andotherplant-baseditemsaregrown,harvested,andprocessedaccordingtostrictUSDAguidelines.

(Other bodies, such asOregonTilth, issue evenmore closely regulated standards and guidelines fororganicproducts.)Thatmeansthey’renotonlyraisedfreeofsyntheticpesticides,chemicalfertilizers,and other toxins but also grown in ways that protect natural resources. By using environmentallyfriendlymethods tomanage crops and the land, organic farmers hearken back to traditional farmingpracticesthatemphasizeandsupportqualityproducegrownnaturally.Despitesuchapproaches,fewnutritiontopicsaredebatedasintenselytodayasthehealthbenefitsof

organicallygrownfood.Admittedly,someresearchdisputesthenotionthatorganicingredientshaveanutritionalorsafetyedgeoverconventionallygrownproduce.Otherstudies,however,counterthatthesefruitsandvegetablesarenutrientdensebecause they’regenerally freeof the syntheticpesticides thatposedamaginghealthrisks.Ibelieveplant-basedfoodsdobenefitfromacontrolled,pristinegrowingenvironment,aswellasregulatedprocessing.Tobetter understand andweigh themerits of organic, however, I recommendvisiting theUSDA’s

website, www.usda.gov, as well as the Washington, D.C.–based Environmental Working Group’s(EWG) website, www.ewg.org. EWG will help you stay abreast of modern organic agriculturalpractices and stay alert to foods that are heavily modified. (Organic foods in the U.S. can’t begeneticallymodified,oralteredatthegeneorDNAlevelinthelaboratory,toproducemoredesirabletraitsinanextgenerationplant.Theycanbehybridized,however.Thatis,twopurebredvarietiesofaplant are cross-pollinated or bred to yield an improved variation.) Because organic can be moreexpensivethantraditionalproduce,agoodplacetostartisbyvisitingthesite’s“Clean15”and“DirtyDozen”liststomakethebestuseofyourdollar.They’reupdatedyearlyasfarmingmethodsimprove.Buyingorganic is not a prerequisite for living-foods cuisine.Yet bybeing selective inyourplant-

based choices whenever and wherever possible, you avoid exposing your body to potential toxins.Relyingonthehealthiestoptionsavailablewillhelpyouharnessthebestpossibleresultforyouroverallhealth.Andhere’sthebonus:Don’tworrythatrawfoodswilleverbeboring.You’lldiscoverfromtherecipesinthesepagesthataliving-foodsdiettakeseatingtoitsdelicious,culinaryedge.

AliveinLivingEnergy

Formanyofus,it’sjustcommonsensethataplant-baseddietishealthierforyourbodythanadietofchemically laced or traditionally processed options.But now specializedKirlian photography,whichcan actually capture the energy field around an object, gives further credence to the notion that rawfoods,particularly thosegrownorganically,producemany life-sustainingbenefitsbecause they reallyarealiveandcontaintheirownsignatureelectromagneticfrequencies.Thistechniquerevealsmeasurabledifferencesintheaurasorhalosemittedbyrawversuscookedor

otherwise treated food. The images show that organic selections have an energy flow that issubstantiallymore vibrant and balanced than the uneven and reduced flows produced by traditionalfoods.Whyis this important?Ifenergyis trulyindicativeofafood’svitality, thenitstandstoreasonthat

we’ll receivemore life-giving sustenance by eating items that emit the highest possible auras. Thatmeansriddingourdietsofoverprocessedandpesticide-riddenfoodsinfavoroforganicselectionsthatare“alive”andascloseaspossible to thewaynature intended them.That’s reflected in their energyfield.Butdorawfoodseverlosevitality?Theenergyflowoflivingfoodslastsforatleastsixweeksandin

manycases longeronce they’reharvested.As longasyoubuy,prepare,andeatyourchoicesvia theliving-foodsway,youcanenjoytheirnutrientbenefitsformanydays.

PlantStrong

Wheredoesarawdietfitwithotherplant-baseddietarypatterns,suchaseatingvegetarianorvegan?Althoughthesedietsaremembersofthesameextendedfoodfamily—includingrelativeswhodon’teatmeat, poultry, or seafood—there’s considerable variation in what each of these “cousins” deemsacceptable. Lactoovo-vegetarians, for instance, add eggs and dairy products to their list of grains,vegetables,fruits, legumes,seeds,andnuts.Lacto-vegetarians,ontheotherhand,appreciatethedairybutnottheeggs.Asforvegansandrawfoodists,eventhoughthey’rebranchesofthesamevegetarianfamily,they,too,havetheirownuniquecharacteristics.Veganmenuchoices,forexample,canincludeheavypastas,processed“fake”meatdishes,soycheesesubstitutes,andothersimilaritems.The important point to remember about howa raw-food eating style differs fromother vegetarian

versions is that it focuses entirely on nonprocessed foods, free of additives and prepared withoutstandardcookingmethods.With rawor livingcuisine,eachdishconsistsof fresh,wholeplant-basedchoicesthatarerichinenzymesandothernutrientvalues.There’snothingprocessedorartificialinthisdiet—or thisbook.Everything ina raw-foodsdiet is functional,chosenfor itshealingproperties.Noingredientsareaddedthatwon’tinsomewayhelpthebodyachieveoptimalwellness.Eventheseasaltsyouseementionedinmanyrecipesareavaluablesourceoftraceminerals!Also,Iadvocatecookingorpreparation techniques that bring out the best in a dish without compromising any intrinsic healthbenefitsof the ingredients.Foodsare functionalbuildingblocks.Witheverybite,youaddsomethingnutritioustoyourbodywhilesatisfyingyourtastebuds.

ChoicesandPreparationTakeCenterStage

Byalteringyourlifestyletoincludelivingfoods,you’llbechangingyourrelationshipwithwhatyoueat.You’llbelookingateachitemforitshealthbenefitsandabilitytoactuallyhealyourbody,ratherthanbecauseittastesgood.(Notthattheselectionswon’tdoboth!)Thekeytohealingsuccesswillbeinmaking foodchoicesbasedon theirnutritionalvalueandpreparing them inways thatwon’tharmvitalingredients.Thatdoesn’tmean,however,thatexploringcan’tbefun.Infact,whileitwilltakeworktoretoolyour

diet,itcanalsobeaculinaryadventureintonew,vibrantingredientsandrecipes.Thekeytonavigatingthisnewpathistofocusonwhatyou’readdingtoyourdietandnotwhatyou’retakingaway.Thisbookischock-fullofcolorfulandnutrient-richoptionsthatincorporatemanyhealth-givingingredientsinasingledish.Atthesametime,they’recreatedtoinspireyoursensesofsight,taste,andevensmell.Yes,someoftheitemsmaybeunfamiliar.Inthebeginningyoumayevenfeelanaturalresistancetosuchfinds as sea vegetables and sesame paste (also known as tahini). But you’ll likely recognize oldstandardssuchas tomatoes,cilantro,andotherpantryfavoritesnowpackagedinmysimple,fun,andfunctionalrecipes.Even thoughyou’llwant toselect foodsasclose to theirnaturalstateaspossible,a raw-foodsdiet

doesn’tmean just celery stalks, carrots sticks,orotheruncooked fare. In fact, yourplan shouldbe acombinationof prepared aswell as unprepared fruits, vegetables, andother plant-based sources.Themole enchiladas, butternut ravioli, and toffee brownie bites we serve at 118 Degrees, for instance,reflect a gourmet style of preparation that you’ll find in the pages of this book. Although youmaygravitatetosometastesandtexturesoverothers,thinkofeachingredient,especiallythosenewtoyourpalate,asvalue-addedforyourbody.Iencourageyoutostartwiththeflavorsyoualreadyenjoyandaddfromthere.Intime,you’llseehoweasyitistocreatewiththesenewpreparationtechniques.Muchlikeridingabike,withjustafewtriesitwillbecomesecondnature.You’llbeamazedbythegoodnessof

MotherNature’sbounty—andtheeaseofpreparingdishesfromitinyourownkitchen!

LivingWhole

Living cuisine involves livingholistically—that is, committing to an entire physical, spiritual, andemotionalreawakeningtosupportyournewdiet.HealingwithRawFoodsisn’tjustaboutanewdietaryplanthathasyoueatingorganicvegetablesordrinkinggreenjuiceeveryday.Farfromit!It’sabouttheinterface between your physical health and mental, emotional, and even spiritual well-being. Byincorporatingstrategiesthatpromotethemiraculousinterconnectionbetweenbody,mind,andsoul,youfacilitatehealinginthebroadestpossibleway.Whatmightthoselife-affirmingtacticsinclude?Adaily“diet” of exercise, affirmations, and other activities—such as yoga,meditation, and journaling—willkeepyoufocusedandcentered,nottomentioninvigoratedandstrong.Asawife,mother,businessowner,andchef,Iknowhowdifficultitistojuggletasksinabusyday,

let alone facilitate regular times for personal reflection and connectingwith others. It’s sometimes aluxurynoneofusfeelwehave.Butevenforthebusiestamongus,takingafive-minutebreakhereandthere to reconnectandgetcentered isstilldoable.Although thisbookdoesn’toutline instructionsforjournaling and other meditative tasks, I find them to be natural extensions of the affirmations I doprovide.Once you commit to living whole, you’ll find many simple ways to incorporate any of my

suggestionsorthosefromothersources.Forinstance,inadditiontostartingmymorningbyreadingafewpagesofinspirationalverse,IbuildinwhatIcall“gratitudealarms,”remindersthroughoutthedaytopauseandgivethanks.Ievenprogrammyphonetobuzzat10:04eachmorningbecauseit’sthetimeofmybirth, a specialmoment to stop and smell the roses—and to intentionally give thanks for fivethingsIamgratefulforinthatmoment.(Whatarethesignificantminutesinthetimelineofyourlife?Setthem!)Ialsostepoutsidefrequentlyjusttostretchandbreathefreshair.WhenI’mwaitingformyyogaclass tobegin, I repeatmy favoriteaffirmations,give thanks for thosearoundme,andpray forwisdomandguidance.Itworksforothermeetingsaswell!Theseshortsegmentshelpmestaybalanced.The point is that you can instill the kind of harmony in your life that supports your mental and

physical well-being; it really just comes down to how committed you are to making this your newreality. I focus onmy spirituality. Perhaps you find peace in your faith, too. I do yoga.Maybe youmeditate.Idanceinthelivingroomandrunbarefootonthelawn.Maybeyouwalkalongtheseashoreor through thewoods.Whatever touchstonesmake you feel centered, strong, and alive, you need topractice themdaily.The importantpoint is tomake thempartofyourday’snatural flow, rather thanthinkingofcarvingoutsegments.Ifyou’re taking this journeybecauseofahealthcrisis, I recommendusing theaffirmations in this

book as a way of gently reminding yourself, particularly in times of stress, of the healing workhappeningsilentlyinsideyou.Eventhoughyousometimescan’tseeorfeelthesubtleshiftsoccurring,that doesn’t mean that they’re not there. Having faith in the miraculous power of your body is animportantpartofrestoringbalanceandreachingyourgoals.

StrategiesforBigRewards

I’ve read that thedifferencebetween“interest”and“commitment” is thedifferencebetweendoingsomething only when circumstances permit versus doing something when you’re determined to seeresults.Noexcuses,justaction.Howtrue!

But how do you turn the “interest” you may have in living-foods cuisine and a holistic, healthylifestyleintoactual“commitment”?Likeme,youprobablyhavemanyquestionsasyoutrytoredefinewhatworksforyou:WhatshouldIdofirstintransformingmydiet?WheredoIshop?HowdoIknowwhetherafoodisreallytherightfood?WillthisbeaboringdietIcansustain?Therearemanytoolsyoucanincorporateintoyourdailylifetokeepyouonthepath.InHealingwithRawFoodsIofferabasictemplateforlaunchingyourneweatingstyle,butkeepthesequicktipsinmind:

—Beprepared. Ifyoudon’thavethenecessaryingredientsonhand, itwillbeall tooeasytofallbackintooldpatternsandeatwhateverisinthehouse.Somakealistandstockyourpantry.Doyourshoppingonedayandspendanhourorsopreparingyourseparatesthenextsoyou’renotstressedwhenexecuting yourmenus. It’s easy to become so involvedwith the details that you forget to enjoy theexperience.Butremember,functionalbeginswiththewordfun!Theprocessshouldbeafunexplorationofnewfoodpossibilities.It’snotrocketscience!

—Becreative! The look of food is just as important to your senses as the taste, nomatterwhatyou’reeating.Somakesurethedishesyouserveappealtotheeye.Drizzlesaucesandaddcolorwithparsley sprigs or slices of citrus. Also, achieving optimal digestion with this new diet requiresadventure; don’t be afraid to explore andmake trades asyougo along. If youdon’t likemango, forinstance,swapitforapieceofpineapple.

—Network with others who support you. A holistic medical provider, for instance, can offeralternative therapies toaugmentyour foodand lifestylechoices.Heorshewillkeepyoucenteredaswell,especiallywhenlifegetsintheway.Also,letyourfriendsandfamilyknowthatyou’reembarkingon a new culinary journey. If you have plans to go out for lunch or dinner, surf the Web for therestaurant’smenusoyouknowwhatyoucaneat.Justaboutanyrestaurantoffersahealthysalad.

—Beready for thenaysayers.Not everyonewill appreciate your newadventure. Face it… thestandardAmericandiet(SAD)isthewaymanypeopleeatandlive.Butthere’saneasywaytodealwiththosewhodoubtyournewchoices.Whenyou’requestioned, eitherkeep it shortwitha simple“I’mdoingsomethingexcitingandnewformycontinuedhealth”orexplodewithdetailsastohowthisdiethasprovenrightforyou.Ineithercase,tobeforewarnedistobeforearmed,evenifit’sregardingfood.Youwon’twinovereveryone,butmaybeyou’llplantaliving-cuisineseed!

—Keepajournal.Writingdownhowyoufeelataparticularmomentoronacertaindayallowsyoutoconnectyourliving-foodslifestylewithyourbody’sresponsewhileevaluatingyourprogress.Agoodplace to begin is by listing your personal expectations, successes, and failures as youmove throughwhatIcalltheThree-DayJumpStartintoyourdailydietaryplan.Whichfoodswereeasytoprepareorsatisfying to your palate?Which would you avoid at all costs? How did you feel emotionally andphysically when you began this journey? Perhaps sluggish and unhappy?How are you doing now?Hopefully,energizedandrestored.Asyoutransitionyourdiet,youmayhavedoubts.That’sokay;it’scommonwhenyourenergydropsoryou’reworkingthroughdetoxification.Butthat’swhenyouneedjournalingthemost.Useittouncoverthetruthsthatmirrorandreinforcetherealyou!

—Reflect.Reflect.Reflect.Sometimesit’shardtoseeyourprogressamidthechaosoflifeorthenegativityofotherswhodon’tunderstandyourpathorhaveadifferentframeworkforyourchoices.Butanimportantpartofaliving-foodscuisineandaholisticlifestyleistoreflectroutinelyonyourgrowthasyoufocusonthehealingtaskathand.Lifeisneverperfect,butthere’sbeautyinthesmalleststeps,especiallytheonesthatmoveyouforwardtowardyourdietaryandwellnessgoals.Enjoythem!

FocusonAdding

Usethesestrategiestofocusonaddingmoreofthesehealingfoodsintoyourdietandlifestyle.Afterenjoying a diet comprising at least 50 percent living foods, you will begin to notice a markedimprovement in your health. Many people report simple things like increased clarity; others reportreversing health conditions completely. Themore you add, the better you will feel. If you are in ahealing crisis, considermaking your diet at least 80 percent living foods so that you can effectivelystimulatethebodytohealquickly,restoringhealth.Asaruleofthumbforanongoingvibrantlifestyle,remembertokeepthebalance.Theupcomingchapterscontaintoolstoguideyouonwheretostart,sothatthesciencebehindthehealingpowerofthesefoodscangotoworkforyourightaway.

AFinalNote

Nowthatyou’vereadhowlivingcuisinecanchangeyourlifeinpositiveways,it’stimetogetdowntobasics.Everyjourney,especiallyonetowardimprovedhealthandwellness, involvesstrategiesandpreparation to map an effective course. The best first steps are to familiarize yourself with a fewfundamentalsthatwillmakeyourtripeasierandmoreproductive.Withthiseatingapproach,shoppingandpreppingareeverything.Themoreyouplanandexecuteinadvance,themoreefficientandjazzedyou’llbewithyourneweatingstyle.InChapter2,“TheLiving-FoodsKitchen,”welookatthefoodsandingredientsyou’llneedtobesuccessful.

CHAPTER2

THELIVING-FOODSKITCHEN

Unlessyou’realreadyfamiliarwithlivingcuisine,youmaybenewtomanyoftheingredientsthatmakeupthislifestyle.Araw-foodsdietisuniqueamongothersinthatitgoesbeyondtraditionalfruits,vegetables,andotherplant-basedingredientstohighlightnutritionalsourceslikelynewtoyourpalate.The value-added beauty is that you can eat a lot of food—in fact, themore the better—to get thosenutritiousbenefits!Living-cuisineitemsaregenerallylowincalories,yetpackedwithnutritionalvalue.The secret to success, however, is to keep plenty of choices on hand.Whether you forge ahead

aggressivelyorgoslowly,themorenutrient-richrawitemsyouhaveinyourpantry,theeasieritwillbetotransitiontoaneatingstyleIbelieveisbothfunandfunctional.(Youmayevenwanttostockyourrefrigeratorandcupboardswithdoublesandtriplesofitemsthathavealongershelflife.)Here’sfurtherencouragingnews:Asyourdedication to thediet increases, you’ll discovermoreproducts to fill theshelves!Doyouneedtorevampyourentirepantrytojump-startyourdiet?No,butit’sagoodideatobegin

removingprocessedandotheritemsthatruncountertoyournewmealplan.Alltherecipesinthisbookarefreeofgluten,wheat,dairy,and,withtheexceptionofunpasteurizedmiso,soy.Whatmakesthesecommon allergens, likely components inmany of the foods you have in your kitchen, bad for you?They’reoftengeneticallymodified,meaningthey’vebeenalteredattheplant’scellularleveltogrowamoreresilientcrop.Thosethataren’tmodifiedhavebeenhybridized,ormixedwithotherplants,inanefforttoprovidegreatercropyieldsandhigherprofits.Ineithercase,manipulatingaplant’sgeneticcodechangesormutatesitsbasicstructure,whichcan

causeharmfulsideeffectstothebody.Byfocusingonlivingfoods,youtakeabigstepineliminatingthoserisks.AlthoughHealingwithRawFoodscontainsmanydifferentingredients,I’veprofiledafewrawfoodiestaplesbelow.You’llseethemfrequentlyandusethemrepeatedly.Considerthemthefirstmeansinhealingyourbody.

BuildingaHealingPantry

Stocking your pantry with a few living-food basics will provide a great foundation for easypreparation throughoutyourweek.Asyou scan this cookbook, startwith the ingredients and recipesthataremostappealingtoyou.(There’sneveragoodreasontoeatfoodsyoudon’tlike!)Ifyou’restilluncertainas toagood jumping-offpoint,keep it simplewithoneprotein-basedpowder,one rawoil,onenutbutter,twotofourspiceblends,andsomenorisheets.Theycanbecombinedeasilywithfreshproducetocreateaquickrawmealorsnack.If youwant a fewmore ingredients for those first smoothies, sauces, andwraps, I suggest adding

severaltypesofnutsandseeds,freshcoconutorcoconutoil/butter,cold-pressedextra-virginoliveoil,seasalt,andahealthysweetener.They’repartofthebiggeringredientfamiliesyou’lleventuallyworkinto your diet. They may not be too familiar right now, but read further for a quick look at the

possibilities.

—Coconutandnutbutters.Adenselynutritious spreadused in creamy sauces, breakfast items,anddesserts,coconutbutterispureedfromunadulteratedwholecoconutfleshwithnoadditives.It’saslightlysweetsourceofhealthyfats,dietaryfiber,protein,vitamins,andminerals.Althoughcoconutistechnically a seed, it’s part of awhole category of nut butters,which also include organic almonds,cashews,pecans,macadamias,walnuts,andothernuts.Inadditiontobeingusedforshortcutmilksandnutbutters,coconutbuttercanturnanysmoothieintoamealbyprovidinganextrasourceofprotein,alongwithessentialvitaminsandminerals.Source:Thenutbutterandoilsectionofanyhealthfoodstore.Myfavoriteproductscarrythelabel

Artisana.Storage:Onceopened,refrigerate.

— Coconut flesh. The inside fruit portion of a popular tropical fruit, coconut flesh is a greatmultipurposeingredient.MyrecipesusuallycallforyoungThaicoconut,fruitthat’sindigenoustobothThailandanditscuisine.“Young”simplyindicatesthatthecoconuthasbeenharvestedbeforeit’sfullymature,makingthemottledgreen-brownhuskstenderandeasytocrack.Thecoconutshredsandmilk,however,aren’tlackinginflavor.Theyofferadelightfultasteforanynumberofdishes.Toachieveacreamybutter-liketextureforyogurts,frostings,andothercrèmes,blendthecontents.Touseasameatsubstitute in tacos, wraps, and seafood ceviches or appetizers, strip and clean the fruit under warmrunningwatertoremoveanyhuskchards,andthensliceordice.Source:Asianmarketsandhealthfoodstores.Storage:Upto twoweeks in therefrigerator if freshat the timeofpurchase. (Toensurefreshness,

avoidblack,purple,orbrowndried,discoloredhusks.)Thefleshcanberefrigeratedforuptothreedaysafterbeingremovedfromthehusk.

—Coconut flour. The dried and groundmeat of a coconut, coconut flour provides the basis formanyliving-cuisinedesserts.Source:Readilyavailableathealthfoodstores.Lookfor“raw”variety.Storage:Inanairtightcontainerinthepantryindefinitely.

— Coconut water. Tapped from a young Thai coconut, coconut water is a perfect liquid forsmoothiesandotherrecipesrequiringaromaandsweetness.Eachcoconutyieldsfrom8to16ouncesthatcanbeenjoyedasarefreshingchilleddrinkorblendedintovariousrecipes.Source:Asianorhealth foodstores. (Buy freshbecauseboxedorotherpackagedcoconutwater is

pasteurizedathighheat,whichresultsinhighersugarcontent.It’sthereforenotconsidered“raw.”)Storage:Refrigerateliquidforuptothreedays.

—Freshmilks(almondorseed).Createdbyblendingalmondswithwater, rawalmondmilk isasatisfying substitute for cow’smilk. Itshealthbenefits stem fromahighprotein content,without thesaturated fat or lactose of dairy milk. Because almond milk is made from nuts, it’s obviously notacceptableforpeoplewithnutallergies.(Substitutehemp,sesame,pumpkin,sunflower,orotherseedmilks.)Butforanyoneelse, itcanbeusedinrecipes,oncereal,oras thebaseofasmoothie.Withaflavoroftenpreferabletosoyorricemilk,rawalmondmilkisalsotastystraightfromtheglass.Source:Healthfoodstores.Canbemadeathomebysoakingalmondsovernightandthenstraining

them and pureeing themwithwater in a blender. For a quickmilk version, combinewaterwith nutbuttersandsimplyblend.(SeerecipeonAlmondShortcutMilk.)

Storage:Intherefrigeratorforuptofivedays.

—Gluten-freegrains.Inaraw-foodsdiet,you’llwanttousegrainssparingly,balancingthemwithfreshproducetocreateadietthat’salkalineandanti-inflammatory,particularlyintermsofthedigestivetract.Buckwheatandquinoa(pronouncedkeen-wah)fitthebill,inlargepartbecausetheylackgluten,theprotein-basedsubstance linked toothergrainssuchas rye,barley,andespeciallywheat.Botharetechnicallyseedsandnotgrains,whichisgoodnewsforthebodyintermsofitsabilitytometabolizethem.Used liberally in processedbakedgoods andother foods to add texture and flavor, gluten canresultinacommonallergicreactioncalledglutenintolerance.Sproutedbuckwheatandquinoa,ontheother hand, are excellent ingredients for dehydrated breads, crackers, and toppings. Besides being asourceofproteinandcomplexcarbohydratesforenergy, thesegrainsdon’tcreateunduestressonthedigestivetract.Instead,theirnutrientvalueiseasilyabsorbed.Varieties:Even though they’re technically seeds, buckwheat andquinoa are the easiest gluten-free

grainstouseanddigest.Source:Health foodstores (forbulkpurchases)aswellasgrocerystores.Storage:Refrigerateand

usewithinthreedaysaftersprouting.

—Miso(unpasteurized).ApartofJapanesecuisineforcenturies,misoisafermentedpastemadefromunpasteurizedsoybeans,culturedgrains,andseasalt.Itcontainsanaturaldigestiveenzymecalledlactobacillus and other helpful microorganisms that aid in healthy digestion by destroying harmfulbacteria.Italsocontainscarbohydrates,protein,essentialoils,minerals,vitamins,andaminoacids.Althoughmisocomesinvariouscolors,basedonthefinalingredientcontentduringfermentation,I

recommendtwoversions:Whitemisoismadefromsoybeansfermentedwithrice,resultinginasweettastethat’swonderfulforcondiments,dressings,orlightsauces.Redmisoistypicallyfermentedfromsoybeans,barley,orothergrains.Because the flavor canbe intense, it’sperfect forhearty soupsandsauces.With its livingmicroorganisms, unpasteurizedmiso should be used sparingly.However, thisformofsoyisconsideredagenerallyacceptable,delicious,all-purpose,high-proteinfood.Source:Health food stores’ refrigerated sections.Look for options labeled “non-GMO,” indicating

thatit’sfromanon–geneticallymodifiedorganism.Storage:Intherefrigeratoraccordingtopackagedirections.

—Nutsand seeds.Basic ingredients inmanyof the sauces featured inHealingwithRawFoods,nutsandseedsareahealthysourceofproteinforenergyandessentialfattyacids(EFAs),fatsthatthebodyneedsbutcan’tproduceonitsown.(You’relikelyfamiliarwithomega-3,butperhapslessfamiliarwith omega-6 or omega-9 fatty acids, which are also necessary.) I recommend pumpkin seeds foradrenalglandsupport,walnutsforthebrain,almondsforhealthydigestion,andhempseedsforaneasywaytoboosttheproteinofanymeal(14gramsinjust2tablespoons!).Flaxseedsaidineliminationandbraindevelopment.Varieties: Besides the options above, pecans, pistachios, and macadamia nuts as well as sesame,

sunflower,andchiaseedsmakeforcrunchy,nutritiousalternatives.Source:Healthfoodstores.Storage:Inairtightcontainersinthepantry,outofdirectlight,orinthefreezer.Storagetimedepends

on freshness when purchased. In general, I recommend buying nuts monthly and using themimmediately.Ifyouhaveleftoversafter30days,makesureyouusethemwithinthenexttwoweeksordiscard.

—Oils. Although oils are a necessary component of a living-cuisine diet for their essential fatty

acids, youmust be selective.Rawoils typicallyhaven’t beenheated at high temperaturesduring theextractionprocess,sotheymaintaintheirnutritionalvalue.Higher-qualityrawoilsarelabeled“extra-virgin,cold-pressed,”“firstcoldextracted,”or“raw.”Rawoilsprovideanexcellentbasefordressingsandmarinades.ButFYI:Makesureyouenjoytheflavorof theoilyouselect.Becauseyouwon’tbesautéingwithit,thetastewilltranslateintoyourfinaldish.Varieties:Typicalexamplesincludeoliveoil,hempoil,flaxoil,coconutoil,andavocadooil.Source:Healthfoodstoresforthebestselection.Storage:Becauselightandairareoil’senemies,storeselectionsinanairtightcontainerwithatight-

fitting lid in a dark cupboard. Althoughmost oils can be kept in the pantry, flaxseed oil should berefrigerated.Rawoilsshouldbeusedwithinamonthofopeningthecontainer.

—Olives.AsasourceofvitaminE,olivesareawelcomeadditiontoaraw-foodsdiet.Theycanbeused inmanydifferentways: as a snack and garnish aswell as an essential oil in a salad, sauce, orentrée.OlivesarethedeliciousstandoutingredientintheLiveChoppedVeggieSalad.Varieties: Olives come in many varieties, from black to green, whole to pitted, and Sicilian to

kalamataorGreek.Forgreatestbenefits,lookfor“raw,”or“lowtemperature,”meaningthey’recured,brined,ortreatedandpackedinoliveoilorseasaltandwater.Avoidolivesbrinedindistilledvinegarbecausethesolutionissomewhatacidic,whichcountersthehealthbenefitsoftheolives.Source: Raw online food suppliers and local health food stores. Also shop your local farmers’

marketsforregionalorganicbrands.Adams’OliveRanchismyCaliforniago-tosource,buttherearelikelyoptionsinyourareaoftheworld.

Storage:Refrigerateafteropeningandusewithinthreetofourmonths.

—Seavegetables. Ifyou thinkvegetablesgrowonly insoil,consider thisdeliciousandnutritiousoption. Sea vegetables are algae- or seaweed-based staples that have been a part ofAsian and othercuisines for centuries. Because they’re grown in the nurturing saline environment of the ocean, atvariouscoastal locationsaround theworld, theyprovideanexcellentsourceofnutrients, includingBvitamins, iron, andmany traceminerals found in the sea.More important, because the bloodstreameasilyabsorbsthemineralscontainedinseavegetables,thesefoodscanbeconsideredadailymineralsourceorsupplementinaliving-foodsdiet.Justastherearevariedusesforlandvegetables,therearevariedusesforseavegetables,fromsoupsandsaladstosnacksandsandwichwraps.Varieties:Oftenreferredtogenericallyasseaweed,theseavegetablesdulse,sealettuce,kelp,laver,

andnoriarenutrient-andflavor-filleddelightsthataddvarietyanddepthtoaraw-foodsrepertoire:

Dulseorsealettuce.Aswithotherseavegetables,thefrontsorstringyleavesofdulsearen’tgreen.Aspartoftheredmarinealgaefamily,theyvaryfromrosetoreddishbrowntopurplishredintheirnaturalstate.Lookforthepurplishhue,however,becauseitusuallydenotesthatthelettuce hasn’t been heat-treated. The best sources of North American dulse and sea lettucecomefromtheMainecoast.Becausedulsehasasaltytaste,itcanstandaloneasasnackorbechoppedortornforsoupsandsalads.Andbecauseit’savailableinashaker,dulsecanbeeasilyintegratedintoanydish.Justsprinkletheflakesforaquickdoseofminerals.Sealettucehasabitmorebodyandisgreataddedtosoupsandsalads.

Kelp.Harvestedfromcoolcoastalunderwaterforests,kelpisabrownishmarineplantavailablein rawpasta-like noodles or large dried sheets.Kelp’s natural salty tastemakes it a popularliving-cuisine staple.To reconstitute, the sheets areusually cut intobite-sizepiecesor stripsand submerged for tenminutes in lukewarmwaterbeforebeing incorporated into soups andsalads.

Laver.Also known aswildAtlantic nori, laver is aNorthAtlantic cousin to the nori sheetstraditionallyusedinsushi.Initsunprocessedform,itcanaddavarietyofflavors—fromsubtlesaltyseatastetoslightlysweetornutty—tosoups,salads,andotherdishes.Unlikenorisheets,lavermustbesoakedinlukewarmwaterbeforeuse.

Norisheets.Nori,thepaper-thinwrappingthatbindsJapan’sfamousdelicacy,isgrowninnetssoitcanbeeasilyharvestedbeforeitisprocessed.Althoughthesheetscomeinvariedcolorsandflavors,dependingon the typeofseaweedusedandhowitwas treated, lookforpurple,black,andunroastedoptions.Becauseofitssaltyflavor,noriisidealforrollingupvegetable-,sprout-,andgrain-basedentrées.

Sources:Asianandhealthfoodstoresforallseavegetables.Storage:Inanairtightcontainerinthepantryfordriedversions.Refrigeratewhencooked.

—Spices/salts.Becausethereareveryfewrawspicesonthemarket,it’sgenerallyacceptabletouseconventional dried seasonings.The schoolof thought is that theydon’t lose their nutritional benefitsevenwhenheatedabove118ºF.Theimportantpointistobuythefreshestproductsavailable.Becauseturmeric isgreat formemoryandcinnamon isapowerfulantioxidant, Ikeepquality sourcesofbothhandy.IstockseaandHimalayanpinkcrystalsaltsforadditionalseasoning.Bothareacceptablerawfoods because they’re naturally dried rather thanmined, heated, bleached, or otherwise treated as iscommon table salt. As such, they contain a full spectrum of essential minerals and trace elements

necessary for your health. Just make sure any herbs you buy are non-irradiated and organic whenpossible.Source: Health food stores or online at Mountain Rose Herb Company

(www.mountainroseherbs.com)orwww.118degrees.com.Storage:Inanairtightcontainerinthepantry.

MixingItUpVarietyisthespiceoflife,evenwitharawdiet.AcurryblendonedayandanItalianmixthenextnot

onlyaddscreativitytocookingbutalsosatisfiesyourpalateindifferentways.Becausecookingisanart,Irecommendseasoningtotastewiththemixesbelow.

BBQBLEND(Makes1cup)

½cupdarkchilipowder2tablespoonspaprika2tablespoonsdriedonion2tablespoonsdriedgarlic2tablespoonsrosemary2tablespoonsdriedcoconutsugaror1teaspoonstevia1tablespoonsalt

SPANISHBLEND(Makes¾cup)

¼cupdarkchilipowder2tablespoonsdriedonion2tablespoonspaprika2tablespoonsgroundchipotle2tablespoonsoregano2tablespoonscayennepepper1tablespoonseasalt

ITALIANBLEND(Makes¾cup)

¼cupdriedbasil2tablespoonsdriedgarlic2tablespoonsdriedonion2tablespoonsdriedrosemary2tablespoonsdriedparsley

CURRYBLEND

(Makes½cup)

¼cupturmeric2tablespoonscumin2tablespoonsgroundyellowmustardseed1tablespooncoriander1tablespoondriedbayleaf

JENNY’SDESSERTBLEND(Makes⅔cup)

¼cupcinnamon2tablespoonsnutmeg2tablespoonsmacaroot2tablespoonsdriedginger1tablespoongroundclove

SuperfoodsandSuperstars

Superfoodsareakeyingredientforstayinghealthyandhealingholistically.Thetermdescribesplant-baseditemsthatofferahighphytochemicalandantioxidantcontentinaverycompactpackage.Foodssuchasbroccoli,nuts, andblueberries, common ina traditionaldiet, are rich invitaminC,minerals,proteins, andothernutrients.Youcanachievegreathealthbenefitsbyeating small amountsof thesefoods.Intheraw-foodslifestyle,wecelebratethosesame“super”fruitsandvegetables,eventhoughIlike

torefertothemas“dailyessentials”becausetheyshouldberegularitemsinanyhealthydiet.Ireservethetermsuperfoods(orevennutrientsuperstars)forabevyofotherwholefood–derivedsupplementsthatareevenmoreintenseintheirnutritionalpayloadthanmanytraditionalplant-baseditems.Here ismygolden rule forhow touse thesenutrient-dense foods forbest results inyourdiet: the

80/20rule.

Enjoy80percentfreshfruitsandvegetablesineveryplateordish,andbalancethosewith20percent

nutrient-densesuperfoodsandsuperstars.

Youneedaddonlyateaspoonhereoratablespoonthereofthesegreenpowders,berries,seeds,andothersourcestopackthesamepowerfulpunchasmultipleveggieservings.Ateaspoonofspirulinaorgojiberries,forinstance,canbemoreefficientinreachingyourdailyintakeneedsthanseveralservingsofbroccoli,despiteitshighvitamincontent.Similarly,2tablespoonsofhempseedsprovidethesamecompleteproteinasan8-ouncepieceofchicken.Sowhich living-foodsupplementscandeliverhugerewardsinsmallnutrientpackages?Checkoutthenutrientsuperstarsbelow.

—Cacaonibs.Alsoknownasrawchocolate,theseliving-foodsuperfoodsarebitsofcocoabeansharvestedfromtheevergreenTheobromacacaotree.CultivatedinMexicoandSouthAmericacenturiesbeforeitsfruitbecameknowntoEuropeandNorthAmerica,thecacaotreeyieldsseedsfromleatherypodsthateventuallygrowintobeans.They’reharvested,fermented,dried,andthenbrokenintosweet

raw“nibs”priortoroasting.Although raw chocolate was treasured by ancient civilizations for its medicinal attributes, its full

health benefits today are still under investigation. It’s known, however, to be very high in certainantioxidants,minerals,andessentialfattyacids.Besidespossiblyraisinggoodcholesterolandloweringbadcholesterol,rawcacaoisanaturalstimulantlinkedtoenhancedmoods.Crunchyandflavorful,nibsare similar to unsweetened baker’s chocolate, yet richer in taste. They can be used in any raw-fooddessert,smoothie,orotherrecipe.Ialsoeatthembythehandful,oftenforbreakfast.Source:Healthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.

—Carob.Withitsunique,sweetflavor,carobisadeliciousliving-foodssubstituteforcocoa.Caroboriginatesasaseedorlegumeofacenturies-oldevergreenshrub,nativetotheMediterraneanandnowgrowinginwarmU.S.climates.Theseedsforminbean-likepods,whicharedried,roasted,andgroundinto a cocoa-like powder and further formulated into chips.Unlike chocolate, carob boasts a host ofnutrients: protein; vitaminsA,B1,B2,B3, andD; and calcium, alongwith otherminerals.Althoughcarob’s taste is often compared to chocolate, it actually has an earthy, caramel or coffee-like flavor(much like the Tootsie Rolls frommy own childhood!). It’s great in smoothies, desserts, and otherdishes.Becausecarobisnaturallysweet,alittlegoesalongway.Source:Healthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.

—Gojiberries.Known tobeextremely rich invitaminCandother antioxidants,gojiberriesarealsosourcesofnutrients:vitaminsE,B1,B2,andB6;calcium;magnesium;18aminoacids;andprotein.The fruit of evergreen bushes, these small dried berries have been a Chinese and Tibetan herbalistmainstayforcenturies,eventhoughtheirmodern-dayhealthbenefitsarestillbeinginvestigated.Theyaddatart,raisin-likeflavortosalads,trailmixes,crusts,anddesserts.Theyalsocanbesoakedfortea.Source:Onlineorthroughhealthfoodstores.Checkthebulksectionforbestpricing.Storage:Inanairtightcontainerinthepantry.

—Hemp. Rich in omega-3, omega-6, and omega-9 fatty acids as well as other nutrients, hempproteinpowderisconsideredacompleteproteininthatitsuppliestheessentialprotein-triggeringaminoacidsthebodyneedsbutcan’tproduceonitsown.Hempisaneasilydigestedandeffectivesubstitutefor animal-based protein in a living-foods diet. Two tablespoons of the powder provide 14 grams ofproteintosmoothies,sauces,soups,orotherdishes.Becauseofitsnutrients,hempislinkedtomultiplehealthbenefits,frombuildingmuscletofightingdegenerativefreeradicalsinthecells.I recommend protein-complex powder blends as a balanced alternative to hemp powder alone

because they combine multiple plant sources. Healthforce Nutritionals’ Warrior Food protein, forinstance, isformulatedfromabaseofhempandpeaproteinandbalancedwithaprobioticblendandnopal cactus, aka prickly pear cactus, for, respectively, greater assimilation andmetabolic and bloodsugarsupport.Hempseedsandhempbutterarealsosignificantproteinsources.Source:Healthfoodstoresoronline.Storage:Inanairtightcontainerinthepantry.

—Macarootpowder.Similartoaturnip,themacaplantisnativetothePeruvianAndes.Sundriedandpoundedintoapowder,therootcontainsmorethan55phytochemicalsaswellasBvitaminsandamino acids known to boost energy and endurance. (Phyto- means “plant based.”)With its nutrientconcentration, maca root is reputed to stimulate hormone production and help regulate the adrenal

glands,therebyenhancingnaturalenergy.Macarootpowderaddsaslightlycaramelflavortosmoothiesanddesserts.Source:Health food stores or throughmywebsite, 118degrees.com. (I offer a specialwild-crafted

organicvarietyimportedfromPeru.)Storage:Inanairtightcontainerinthepantry.

—Seeds.It’snothardtoseewhychiaandflaxseedshavebeenidentifiedassuperfoods;they’rerichinmultiplenutrients.Chiaseeds(yes,thesameonesthatgrow“fur”ontheChiaPet!)arehighnotonlyin fiber but also in calcium, omega-3 fatty acids, and amino acids. Flaxseeds, which are similarlynutrientendowed,performmanyhealthfunctions,particularlyinprotectingtheheart.Whetheryou’redrawntonutty-flavoredflaxseedsorneutral-flavoredchiaseeds,you’llfindmanyusesforthese“super”options.Sprinklethemonsalads,blendthemintosmoothies,ormixthemintosoup.Source:Healthfoodstoresoronline.Storage:Inanairtightcontainerinthepantry.

—Supergreenpowders.Supergreenpowdersareanutrientmust-haveinyourpantrybecausetheycontain a concentration of vital vitamins and minerals. They’re derived from dark leafy greensharvestedfromselectlandorwatersourcesandprocessedwithstate-of-the-artmethodsintopowdersorotherforms.Whatmakesthesesupplementsespeciallypotentisthepresenceofchlorophyll,thegreenpigment thatgivesplantscolor. In thehumanbody,chlorophyllhasbeenshowntoaid instimulatingnewcell growthwhile also repairingdamagedcells.Alongwith itsotherdisease-fightingproperties,chlorophyllneutralizestoxins,whichexplainsgreenpowderjuice’ssuccessfulroleindetoxificationanddeliveringnutrientsdirectlyintothebloodstream.Eventhoughtherearemanyconcentratedgreenproductsonthemarket,eachformulationisuniquein

itsnutrientcontentand targets.Asyoubecomemorecomfortableeating the living-foodsway,you’lllikely becomemore familiarwith each selection.Whatever you choose, it’s good to incorporate onegreencomplexintoyourdailydietforitswholesome,nutritionalbenefits.Forstarters,Isuggest:

Spirulina. Offering the nutrient punch of concentrated greens, this powder supplement is aproduct of blue-green algae grown in a controlled saline or ocean-water environment. Itcontains60percentproteinplusB12, iron,beta-carotene, chlorophyll, andGLA,anessentialfattyacid.Spirulinacanbeaddedtosmoothiesasanutritionalboosterorintegratedintosaucesanddesserts,suchastheSpirulinaShake.

Source:Localhealthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.

E3Live.ThebasisforthisdietarysupplementiswildAphanizomenonflos-aquae (AFA)blue-green algae. Harvested from Oregon’s Upper Klamath Lake, one of the richest freshwaternutrient sources in the world, the algae used in E3Live is rich in chlorophyll, vitamin B12,omega-3fattyacids,and22aminoacids.IrecommendE3Livefrozenliquidtoensurepotency.Oncethawed,mixintoafruitsmoothieordiluteinwaterorgreenjuice.

Source:Healthfoodstoresoronlineatwww.E3Live.com.Storage:Freeze.

Dr.Schulze’sSuperFoodPlus.Superfoodcomplexesprovideintensephytonutrientcontentina

simple-to-usepowderformulation.Themosteffectiveof thesecomplexescontainabsorbablenutrientsfromlandandsea.Thus,IrecommendSuperFoodPlusbecauseitoffersthebestofboth worlds—a complete vitamin and mineral profile from aquatic and land grasses. As awhole-foods concentrate, SuperFood Plus boosts your energy while strengthening varioussystems.Itcontainsyourdailydoseofwater-solublevitamins,whicheliminatestheneedforanadditionaldailymultivitamin.

Source:Healthfoodstoresandonlineatwww.herbdoc.com.Storage:Inanairtightcontainerinthepantry.

Sweeteners

Just because you’re eatinghealthfullywith living-food cuisine doesn’tmeanyou still can’t satisfyyour sweet tooth. A raw-foods diet features many substitutes—raw honey, dates, nectars, and otheroptions—forthetraditionalsweetenersofthestandardAmericandiet.Thedifference,however, is that thesenatural ingredientsare freeof theonerous features linked to

refined or processed sugar, such as “empty” or non-nutrient calories and artificially spiked insulinlevels.Suchsugarsalsocanbeaddictiveandacidic to thebodyandproduceotherdeleterioushealtheffects.Conversely,natural sweetenersare lowglycemic,meaning theydon’tcause small, fleeting rises in

yourbloodsugarbutrathersustainedenergy.Somealsomayyieldessentialvitaminsandmineralsaswellasenzymesforbettermetabolism.Whicheverrawsweeteneryouusefromthelistthatfollows,it’simportanttounderstandthatyourbodyisn’tdesignedtotakeinaconcentratedamount.Soforoptimalhealth,usesparingly.

—Dates.Asancientascivilizationitself,datesareoneoftheworld’soldestcultivatedandnutritiousfruits.They’reasweetproductof thedatepalm,a tree first indigenous to thedesertoasesofAfrica,southwest Asia, and theMiddle East, and now growing in arid areas of the U.S. Known for beingantioxidantrichandirondense,datesarealsogreatsourcesofdietaryfiberandabalancedspectrumofother minerals. As such, they help protect your heart, lower your blood pressure, and even destroydisease-causingfreeradicals.FromDegletNoortoMedjool,datesvarybasedonsize,color,texture,andflavor.Thecaramel-like

flavor is perfect in smoothies and cereals; dates can alsobepureed in a blenderwithnuts andotherdriedfruitforasnack.Source:Healthfoodstoresandonlineforbothfreshanddried.Storage:Inanairtightcontainerinthepantryorrefrigerator.

—Indigenous sweeteners. Yacon syrup and stevia are regular low-glycemic sugar substitutes inmanyothercultures,aswellasinaliving-cuisinediet.

Yaconsyruporiginateswith thesucculent leavesof theyaconplant,vegetationindigenoustoSouthAmerica.A sweeter version ofmolasses, caramel, or honey, yacon syrup needs to beused sparingly and substituted carefullybecauseof its intensity.Although low in calories, itisn’t known for its nutrients. Like other natural sweeteners, however, yacon syrup doesn’tincreasebloodsugarlevelsdramatically.

SteviaisasweetleafderivedfromashrubbyperennialplantnativetoParaguaybutcultivated

inmanyotherpartsoftheworld.AlthoughusedasasugarsubstituteinJapanandChinafordecades,it’sarelativelyrecentarrivaltoNorthAmerica.Itsfullhealthbenefitsremainunclear.Steviaproducesauniquelicorice-likeflavorwithsweetnessthatcanlingermuchlongerthansugar. (Inhighconcentrations, it leavesabitteraftertaste.) It isavailable inbothpowderandliquiddropform.Alittlesteviagoesalongwayinsmoothiesanddesserts,andbecauseit’sanherbthatdoesnotaffectinsulin,it’sthebestsweetenerforpeoplewithsugarsensitivities.

Source: Health food stores and online. I recommend stevia in liquid form for most culinaryapplications.Storage:Inanairtightcontainerinthepantry.

— Nectars. The sweet sap of flowering plants offers another delicious, natural, low-glycemicalternativetorefinedsugar.Organicnectarsareeffectiverecipesubstitutesfortraditionalbrownsugar,maple syrup, and even honey in desserts, sauces, and tea. They produce different sweetened flavorsbasedontheirsource.

Sunchoke nectar, for instance, is made from Jerusalem artichokes, a gnarly tubular plantresembling gingerroot that is native to easternNorthAmerica. It yields a richmolasses-likeflavor.

Coconutnectar,thedehydratedfragrantsapofcoconutpalmflowers—thetinybudsthatgrowintofull-fledgedcoconuts—offersahintoffloral.Unlikerefinedsugar,thisnectaralsodeliversaspateofvitamins,minerals,andaminoacids.

Rawagavenectar, extracted from theheartsofblueagaveplants indigenous to theMexicandesert,producesahoney-likeflavor,whichmakesitsignificantlysweeterthansugar.Liketheother nectars, agave is low glycemic but should be used sparingly. I recommend raw darkorganic agave because the lighter varieties are processed in such a way that the sugar orfructosecontentrises.

Source:Healthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.

— Raw local honey. Although both standard and raw honey share the same beginnings—beesharvest nectar from flowering plants to create it—the two products partways after the hive.Unlikestandardhoney,whichundergoes aheating and filteringprocess that destroysmuchof its nutritionalvalueandsubtleflavoring,thelocallysourcedrawhoneyinlivingcuisineremainsunadulterated.Honey that’spurchasedasclose tonatureaspossible ishoneyat its flavorfulbest. Italsocontains

simplecarbohydratesandanassortment(albeitinsmalldoses)ofvitamins,minerals,andaminoacids.Althoughhigherincaloriesthanrefinedsugar,rawhoneyiseasilyconvertedintoglucose,thebody’suniversal energy. A simple sweetener for sauces, smoothies, and desserts, it’s also used for aidingdigestivechallenges.Source:Localfarmers’marketsaswellashealthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.

—Vanillabeanpaste.Athick,viscousspreadcreatedfromgroundvanillabeans,vanillabeanpasteisapopularliving-foodsalternativetovanillaextractforcookingandbaking.Althoughcommerciallysoldpastesareavailable,youcanmakeyourownbypulverizingvanillabeansintoapowderwithyourspicegrinderandthenmixingitwithrawhoneyorwateruntilyouachievethedesiredconsistency.(If

youstartwithvanillapods,you’llneedtoextractthebeansanddrythemfirst.Ifyouwanttoshortcutthe entire process, you can purchase vanilla powder andmix it with the binder.) In either case, thefinishedproductisasuitablesweetenerinanydessert,sauce,smoothie,orotherrecipethatcallsfortheuniquesweettasteofvanilla.Source:Onlineorinhealthfoodstores.Storage:Refrigeratevanillabeanpasteonceopened.Becausethepastehasaboutaone-weekshelf

life,turnvanillabeanpowderintosmallquantitiesofpasteasneeded.

BuyingBasicsandthePowerofFour!

Evenwith the items listed in thischapter,you’ll stillbemakingmanychoicesonyourown.Onceyou’re comfortable implementing the steps and changes in this book, assessing which products oringredientsare right foryourdietwillbecomesecondnature.You’llknow instinctively, for instance,whyanorganicavocadoisnaturallybetterforyouthanwhitebread.Readers familiarwithmypreviouscookbooksknow that I refer liberally to the“goodstuff”when

talkingaboutitemsthatpromotehealthywell-being.I’mgenerallyreferringtoingredientshighinliveenzymes,healthyfats,fiber,andnutrientsofallsorts.Butdecidingwhichare“good”nutrientchoicescanbedaunting,especiallywithsomuchtolearninitially.Soifyou’reindoubtaboutthe“why”behindanygivenitem,askthesefoursimplequestionsinmakingthecall.Scoringwellinthreeareasisgood,butsuccessinallfourwinstheday.

1. What is this food? If label ingredients—gluten, food coloring, hydrogenated or partiallyhydrogenatedoils,orsyntheticnutrientsandotheradditives—suggestaprocesseditem,leaveit on the shelf. Conversely, if it’s fresh, it’s likely full of nutrients—vitamins, minerals,essential fatty acids, and dietary fiber—that will support your daily needs. Put it in yourbasket.

2. Diditgrowintheground,onatree,orinthesea?Becausearawdietemphasizesfoodsinastateascloseaspossibletothatwhichnatureintended,you’llwanttofocusonplant-baseditemsgrownorganicallyor inacontrolledenvironment freeofpesticidesandother toxins.That includes fruits and vegetables along with nuts, seeds, grains, herbs, spices, seavegetables, andminimally processed products. The simple rule of thumb inmaking good,nourishing choices is to buywhole foods—items that are fresh, organic, and nutrient rich.Youwantitemsthatcomefromaplant—notproducedinaplant!

3. Whatarethehealthbenefits?Processedfoodsareoftendevoidofnecessarynutrientswhilefull of empty calories and additives. They can spike your blood sugar levels, creating anunnaturalinsulinreactionthatleavesyoulethargicratherthanenergized.Whetherit’swhitebread or another high-fat or processed selection, take a pass if the label suggests suchnegative consequences. Foods that give you energy, keep your weight in healthy check,satisfyyour daily nutrient requirements, and/or provideoverall nourishment should alwaysgarneryourattention.Likethatavocado,suchfoodslikelycontainaplethoraofnutrientsthatfeedyourbodyandstimulateyourbrain.

4. Howwasitprepared?“Raw”inarawdietgenerallydenotesfoodsintheirnaturaluncookedstate, even though you’ll likelywant to include lightly prepared ones, too. The items thatyou’lldobesttoavoidhavelosttheirnutritionalvaluethroughheavyprocessing,frying,orotherdegradingcookingmethods.Theonesyouwant to includeare fruits,vegetables,and

other living-cuisine options served either raw or cooked below 118ºF to maintain theirnutrientandenzymestrength.

Bykeepingthesefourquestionsinmindwhenyoumakeyourselections,you’llbecomeasavvyraw-foodpro!

QuickPrepTechniquesandTips

ManyoftherecipesinHealingwithRawFoodsrequirethatyoudoaquickprepofsomeingredientsbeforeyoustartmixing.You’llseerepeatedreferences,forinstance,tosproutinggrains,reconstitutingdriedfruit,andde-stemminggreens.Theseareactuallyverysimpletasksthat,unlessotherwisenoted,areperformedasindicatedbythedirectionsbelow.Also,unlessarecipesuggestssomethingdifferent,alwayspitfreshdatesandavocadosandremovetheleafystematthetopofstrawberries.

—Sproutinggrains.Tooptimizethebenefitsofrawgrains,seeds,andnuts,sproutthembeforeuse.Byreleasingsurfaceenzymeinhibitorsorshieldsprotectingeachmorselasitgrows,thissimpleprocesssignificantly boosts protein and vitamin content. More important, it helps with optimal digestion.Althoughnutsandseedsarerichinnutrientsandcanbeeatenwithoutsoakingorsprouting,grainssuchasbuckwheatandquinoaareadifferentstory.Thesegrainssproutquickly,butyou’llneedtoemploysomebasic techniques to ready themforuse.Simplysubmerge thegrains inacontainerofwater forabout12hours.Thenrinseanddrain.You’llseeasmallsproutemergingfromthetipofeachsoftseed.Oncethey’vesprouted,storeforupto3daysintherefrigerator,rinsinganddrainingonceaday.Nutsandseedscanbeprocessedinasimilarfashionbysoakingthemfor1to3days(dependingonthenut)or 6 hours to 2 days (dependingon the seed). Formore detailed informationon the art of sproutinggrains,nuts,andseeds,seewww.sproutpeople.org.

— Reconstituting dried fruits. Many of the recipes in this cookbook call for reconstitutingdehydrated items. This is an easy process accomplished by first placing items such as sun-driedtomatoes,dates,orfigsinabowlandcoveringwithlukewarm(80ºto100ºF)water.After30minutes,checkthetextureofeachpiece.Itshouldfeelsoft.Dependingonthesize,reconstitutingmaytakeuptoseveralhours.Whenpliable,drainanduse.Somerecipesalsocallforreconstitutedkelp,whichcanbeaccomplishedbyfirstcuttingthekelpintostripsandthensubmergingtheminwarmwater.Checkafter10minutesandthereafteruntilpliable.Rinse,drain,anduse.

—De-stemminggreens.You’llseereferencestode-stemminggreensthroughoutthisbook.Whetheryou’reworkingwithlettuce,chard,spinach,kale,mustardgreens,orcollardgreens,removingthestemcanbedoneefficientlywithanyofthreemethods:

1. Laytheleafstem-sideuponaflatsurface.SeparatethegreenportionbycuttingalongeachsideofthesteminaV.

2. Foldtheleafinhalfalongthestemandlayonaflatsurface.Runtheknifebladealongsidetheveintoseparateit.

3. Graspthestembyonehandandpulltheleafyportionawaywiththeotherhand.

AfinalFYIonleafygreenstems:Ifthey’reflexible,theyindicateatenderyoungplantthat’sgoodforsaladsandrawuse.

—De-stemmingmushrooms.Separating the stemofamushroomfrom thecap is another simpletechnique,accomplishedwithafeweasymaneuversofthehand.Justgraspthestemwithyourthumb,forefinger,andmiddlefinger.Pushitupanddownbeforetwistingtoremoveitfromthecap.

MyPrep

Admittedly,living-cuisinerecipestakepreparation,andpreparationtakestime.Butit’sallabouttheapproach.Bygettingajumpstartonyourweeklyfoodprep,you’llbeabletocreatehealthymealsinjustminutesthroughouttheweek.Irecommendreservingaspecifictime(usuallytwotofourhours)onthesamedayeachweektomakeitemsthatcanbeeasilyrefrigeratedorstoredinthepantry.IdevoteSundayafternoonstostockingmyshelveswithingredientsIlikelywillneedthroughoutthenextsevendays.Myweeklyto-dolistusuallystartswithasoupandasaladdressing(anyrecipesinthisbookwork

wellforeither),alongwithadessert(tryMoxieBars)andtwosavorysauces.BasicPestoandPumpkinSeedCheese are great flavor boosters forwraps, sandwiches, and pasta. I also dehydrate any bread,crackers,wraps,ortostadashellsImightuse.Theseitemscanbeeasilydriedovernight,thenremovedin themorningandstored.Becausegrainsareaweekly recipestaple inourhome, Iusuallysprout4cups each of quinoa and buckwheat every week just to keep my grain bases covered. (Follow thedirectionsintheprevioussection,makingsuretorefrigerateandrinsedailyuntilyouusethem.)Myfamilyalso lovesveggies for snacksandsalads, so I try tocutand/ormarinateacolorfulmix

eachweek. Thatmay include 1 quart of cucumber sticks and/ or 2 quarts each of julienned squash,shredded carrot, and diced tomatoes. I also chop 4 quarts of kale, sometimes combining andrefrigeratingthegreenswithwalnutsandolivesorraisins.Ijustneedtoaddfreshdressingandmaybeanavocadoduringmyfinalprep.EveryotherweekIaddherbblendsandgranolatomytasks,justsoIhaveasupplyofeachonhand.There’snomagicformulaintermsofwhichfoodsyoushouldprepareinadvance.Justreviewyour

weeklymenuforanystaplesthatcanberefrigeratedorstoredinthepantry.You’llbeamazedbyhowalittle planning andworking ahead can ease your dailymeal-prep stress. It can evenmake cooking abreeze.

AFinalNote

Stockingyourpantrywithfoodsnewtoyourpalatecanbe intimidating,but thinkof itas justonestep on the road towellness. The good newswith living cuisine is that you can experience healthyresultsbystartingslowandbuildingoningredientsyouenjoy.Likewise,youdon’tneedtoretoolyourentirekitchentobesuccessful.Ifyouhaveablender,acuttingboard,andasharpknife,you’rereadytogetstarted.Still,asyoustarttoexperiencegreatresults,youmightwanttoinvestinafewnewtoolstostreamlineyourprep timeandpreserve importantnutrients.Foraquickguide tomy favoritekitchenthings,takeapeekat“CookLikeaChef:AGuidetoQualityUtensils,”anappendix.You’llbesuitablyarmedforChapter3,“HealingBasics:TheThree-DayJumpStart.”Letthehealingbegin!

CHAPTER3

HEALINGBASICS:THETHREE-DAYJUMPSTART

Thebestwaytobeginaraw-foodsdietistojumprightin!Evenbeforeyou’vefinishedstockingyourpantry,youcanstartmodifyingyourdietwithafewsimplerecipesdesignedtoputyouonthepathtogoodhealth.“TheThree-DayJumpStart”providesadietaryandlifestyleshiftthatwillhelpyourecalibrateand

invigorateyoursystemswithablastofenzymesandothernutrientsfromvitalplant-baseditems.You’llbeexperiencingthebenefitsoflivingfoodsalmostimmediately.Thejumpstartdrawsfromavarietyofsimple yet nutritious recipes that not only are quick to fix—five minutes or less—but also provideinterestingmix-and-matchoptionsforyourthree-daymenu.Howdoes itwork?Byenjoyinghealthy, vibrant, and anti-inflammatory living foods for just three

days,youarealkalizingyourbody.Diseasecannotliveinanalkalineenvironment.Youareputtingyourbodybackinbalance—homeostasis—whereitmostwantstobe!Youarealsosupplyingyourbodywiththemost nutrient-dense foods on the planet,which are also richwithwater content, in away it caneasilyabsorbthesenutrients:byusingtheenzymesavailableinthelivingfoodstodoallthework.Thejumpstartincorporatessoups,salads,sauces,andotherdishesIrefertoas“separates”because

they’restand-alonedishesthatcanbepreparedinadvanceandincorporatedhoweveryouwish.Youcaneasily combine themwithoneanother andwith freshproduce for amealor snack.For instance,notonlyisPumpkinSeedCheesea fabulousfiller fornapacabbage leaves,butbyaddingacupof freshvegetables(corn,shreddedcarrot,dicedavocado,andchoppedspinach)andtoppingthemixturewithAvocado Citrus Dressing, you also have an awesome raw leaf taco. Likewise, Superfoods YogurtbecomesaninterestingparfaitwhendressedupwithfreshblueberriesandCreativeCrunchyGranola.

PuttingItintoPractice:TheThree-DayJumpStart

Although it’scalled“TheThree-DayJumpStart,” feel free to try thismealprogramforaweekorevenuptoamonthforahealthylifestylechange.(You’llfindtherecipesinthischapterandthroughoutHealingwithRawFoods.)Ifyouenjoythebenefits,don’tbeafraidtovarythemenusbyincorporatingotherrecipesandplayingwithseasonalfreshfruitsandvegetables,modifyingtheingredients tokeeptheexperiencefreshandflavorful.Thebeautyofthemenuisthatcreativitycountsandalsomakestheprocesssomethingtocelebrate!

Three-DayJumpStartMeal-PlanningGuide

Theoverallgoalwiththesethreedaysistogivethebodyabreakfromprocessedandrefinedfoodsandcreateanalkalineenvironmentbypairing foods thatcovernecessarynutritionbasics.Thisguideprovides a balanced journey toward transitional eating. Each meal of the day has a few options tochoose from. I’ve laid this menu out so that regardless of which meals you pick, you will still be

enjoyingbalancednutritionthroughoutyourday.I’veincludedbelowafewwaystolookateachmeal,to adjust your mind-set for success on this program. It’s perfectly fine to enjoy one or more foodpreparationsmultipletimesthroughouttheday(forinstance,havingthesamesnackinthemorningandintheafternoon).Aslongasyouroveralldayinvolvesvariety,youaremovingforwardinapowerfuldirection.

Breakfast:Breakfastpowerfully setsupyourday for success.By thenumbers,youare30percentmorelikelytoeatwellthroughoutthedayifyoustartthedayoffright,sohere’stoahealthybreakfast.You’llseeafewsmoothieslistedhere;theseintentionallyincludeyournutritionbasicssothattheycanbeconsideredameal inacup.Youcouldpickoneyouloveandrunwith iteverydayifyouwish—that’swhatIdo!

PomegranateParfait

BalanceSmoothie

BrainpowerSmoothie

SuperfoodsYogurt

Midmorning Snack: Depending on your current routine, youmay ormay not need amidmorningsnack.Severalclientsofminewhoareveryactivereportfindingthemidmorningsnacktobeanoptimalwaytoboostenergyandmaintainstaminabetweenbreakfastandlunch,andinthiswaytheyaresuretoavoidanyfoodemergencies.Youshouldconsiderthisasmallermealandonethatincludeshealthyfatsinordertostimulatethebrain.

MoxieBar

BalancedTrailMix

SuperfoodsYogurt

Lunch:Lunchshouldincludeatleast80percentfreshfruitsandvegetables,anditshouldbebalancedwithdensernuts,seeds,andsproutedgrainsintheformofatopping,sauce,orwrap.Forthisreason,Ifindmostpeoplehavesuccessenjoyingentréesaladsorsquashpastas.Tomakeiteveneasier,usetheserecipes as a guide for ingredients and toss together your favorite greens, toppings, and one of thesesimpledressings,andyouaresetforahealthhabitatlunchtime.

ThaiLimeWrap

GreenieSaladwithSpiritofFireSoup

GardenGazpachowithGreenieSalad

FusionPastawithsideofDownSouthGreens

Makeyourownsalad

MidafternoonSnack:Afternoonsnacksshouldprovideclean-burningfuelandbeaquickpick-me-up.Manyofourdessertsactuallydoubleasgreatafternoonsnacks!

BalancedTrailMix

SuperfoodsYogurt

DulcedeLechePineapple

RedWalnutandDateSnack

Dinner: Dinner is a good time to round out your day with anymissing pieces. For many of myclients,thisiswhentheywinddown,sotheywillputtheirheaviestmealatdinnertime.Theimportantthingtorememberaboutdinneristoenjoyitbefore8P.M.ifpossible.Thiswillallowtimeforadequatedigestionbeforebed.

RolledSquashSnack

LongevityWrap

FusionPastawithsideofDownSouthGreens

RolledStreetTacos

BasicsforSuccess

InadditiontotheThree-DayJumpStart,thereareothersimplethingsyoucandotoinitiatealiving-foodslifestyle.Eachweek,tryenjoyingjustoneofthefollowingsixeasiestrecipesinthebook.Thesestaplerecipesareanindispensablepartofmydailydiet,andthreeofthemformthebasicsofthisThree-Day Jump Start.With a few basic ingredients, they provide a quick and easyway to add nutritiousversatility to anymenu.Use them for ameal, or look to themas snacks during the day.Theymakecreatingawellnessroutinesimple.Idefinitelyrecommendspendingtwotofourhoursinpreparationforyour success throughout the week—shopping and making some sauces, possibly preparing thevegetablesforyourplaninadvance—whichwillsaveyouevenmoretime.

ALMONDSHORTCUTMILKQuick and easy, this nuttymilk substitute is a nutritious accompaniment to any living-cuisinemeal.Doubletherecipeandshareaglass.

1cupwater

1tablespoonalmondbutterorothernutbutter,or2tablespoonshempseeds

1tablespoonrawsweetenerofchoice(optional)

1.Placealltheingredientsinablenderandblenduntilcombined.

2.Pourintoaglassanddrinkimmediately.

BALANCESMOOTHIEWith itsblendofvitamins,minerals,proteins,andessential fattyacids, thissmoothiecontainsall theingredientsforaquick,nutritiousmeal.

1cupAlmondShortcutMilkorothernutmilk

1cupfreshberries,suchasstrawberriesorblueberries

1cupfreshspinachwithstems

1teaspoonrawhoneyorothernaturalsweetener

1.Placealltheingredientsinablenderandblenduntilcombined.

2.Pourintoaglassanddrinkimmediately.

SUPERGREENSMOOTHIEWhetheryou’relaunchingyourraw-foodsdietslowly,withsustainedvigor,orthroughthepowerofaone-weekdetox,aSupergreenSmoothiedeliversaquickshotofnutrientsinaneasy-to-digest-and-useformat. Consisting of three base ingredients—fresh seasonal fruits, superfoods, and coconutmilk oralmondmilk—thisrecipeyieldsanextradoseofgreensminusthesalad.

1cupfreshcoconutoralmondmilk

1banana

½cupspinach

2kaleleaves

1tablespoonblendedgreenspowderlikeDr.Schulze’sSuperFood,VitamineralGreen,orspirulina

1tablespoonrawagavenectaror1dropliquidstevia

Ice(optional)

Mixalltheingredientsinablenderandenjoyasamealanytimeofday.

BALANCEMETONICTahinipasteandmisomaybeunfamiliaringredientstoyourpalate,butthenuttyflavorsgivethistonicinterest as well as nutrients. You may wish to add essential minerals, such as the Earth line fromwww.healthforcenutritionals.com.

2cupshotwater*

1teaspoonunpasteurizedmiso

1teaspoontahinipaste

1clovegarlic(optional)

Blendalltheingredientsandenjoyimmediatelyasabalancing,restorativetonic.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

SUPERFOODSYOGURTDeliciouswith fresh fruit or sprinkledwith hemp seeds or raw cacao nibs, this yogurt is perfect forbreakfast,lunch,oramiddaysnack.

1Hassavocado,peeled,pitted,andchopped,orthefleshof1youngThaicoconut,scoopedfromthecoconut

1cupcoconutwater

¼cupsupergreenpowder

2tablespoonsfreshlemonjuice

2tablespoonsrawhoneyorothernaturalsweetener

1pinchseasalt

1.Combinealltheingredientsinablenderandblenduntilrichandcreamy.

2.Refrigerateandenjoywithin3daysforoptimaltasteandtexture.

GREENIESALADOrganicleafygreensarethefocusofthissideorstandalonedish.Iloveredchard,greenleaflettuce,andredleaflettucecombinedtogetherforthissimplesalad.

2tablespoonsfreshlemonjuice

1tablespoonextra-virginoliveoil(forlightertaste)orflaxseedoil(forhearty,nuttytaste)

2cupsfreshorganicgreens

½Hassavocado,peeledandpitted

½cupchoppedcucumber

1tablespoondulseflakes

1.Whiskthelemonjuiceandoliveoiltogetherinasaladbowl.

2.Addthegreens,avocado,cucumber,anddulseflakes.

3.Tosswellandserveimmediately.

YourHealingPath

Whicheverrecipesyouprepareorstepsyoutakeinincorporatinglivingfoodsintoyourdiet,you’llbe amazed by how quickly you’ll gain energy,mental clarity, improved sleeping patterns, and evenhealthy,glowingskin.Duringthissametime,you’llbegivingyourbodyabreakfromthenegativediet-relatedhabitsthathavebeenholdingyoubackfromgoodhealth,suchas:

Eatingfoodsthataren’tbeneficialbecausethey’reheavilyprocessed,containadditives,orarecontaminatedwithpesticidesandothergrowingagents

Eatinginahurry,lateatnight,asawaytofillanemotionalvoid,orwithoutregardtohowafoodaffectsyourbody

Microwavingorpreparingfoodsinwaysthatdestroynutrientcontent

Eatingatrestaurantsthatdon’tembodyyourvaluesystemregardingfood

Failingtobalanceyourdietappropriatelytoensureoptimalnutrition

Initially, you may experience some general signs that your body is adjusting to a healthier innerterrainasyoueliminatetoxinsandshifttowardamoreenergeticfield.Youmaybelethargic.Youmaysuffercravingsandheadachesalongwithgreaterormorefrequentboweleliminations.Youmayevenhaveheadcold–likesymptomsasyourbodystartseliminatingtoxinsviamucus.Allthisiscompletelynatural.Begentleonyourself.Embracetheprocess,knowingthatyou’regivingyourbodytimetoheal.(Asamentorofminehasshared,“Betteroutthanin!”)Ittakestimeforyourbraintoadjusttoanynewhabit.Onceyougetoverthatinitialhump,however,you’llfinditeasiertomakebetterdietarychoices.Youmayevenwonderwhyitseemedsodifficultatfirst!

BabyStepsforStarters

Rest assured, a raw-foods diet doesn’t have to be an all-or-nothing proposition, especially in thebeginning.Youcaneaseintoaliving-foodswayoflife.Andevenifyoudon’tbecomeacomplete“rawfoodie,” you can still experience positive results bymaking living-cuisine choices part of your dailydiet.Becauseit’sallaboutexploringpossibilities,tryitforaday,incorporateonemealaweek,orjustaddonelivingfoodoringredienttoyoureatingplantogetcomfortablewithnewtastesandtextures.(Atablespoonofhempseedsordulseflakesinasalad,forinstance,isasimplestart.)Keeptheonesyoulikeandreturntothem.Asyougainconfidence,youcanexploreandconnectwithotheroptions.Ofcourse, thehigher the

percentageofrawchoicesinyourdiet,thebettertheresults!Ifyou’rehurting,concentrateonthepartsofyourbodythatarecausingyouthemostsuffering.Byinventoryingspecifichealthareasandtakingdietaryactionsteps to improve them,you’llbeon thepath tohealing.Perhaps, likeme,your troubleinvolvesdigestiveissues.Althougheverydishyoueatmustpassmusterforyourgastrointestinal(GI)tract,youmaywant tomake this systemyour first target.Keep inmind,ofcourse, thatanypositivechangetoyourdietisastepforward.Infact,“transitionalfoods”areagreatwayofintegratingadditionalenzymesandnutrientsintoyour

menu even if you’re not ready to move full speed into living cuisine. The term transitional foods

generallyreferstoanyfreshvegetableorotherlivingfoodlightlycookedratherthanservedraw.Butwhenyou’re just getting started, “transitional” can refer toyour favoriteproduce, prepared athigherthan118ºF.Youjustneed tochooseacookingmethod—lightlysteaming,baking,orparboiling—thatcreatesminimaltoxinsintheprocess.Ifyoucan’tletgoofpotatoes,forinstance,steamorbakeayamandtop itwithdehydratedvegetablesandafreshrawtahinisauceforadish that’sstill rich in livingnutrition.Ifthisbalancedoptionisstilltoocomplicated,lightlysteamyourvegetablesanddrizzlethemwithrawoilinsteadofsautéingtheminbutter.Bytakingtheseshortcuts,orevenmakingafewwell-chosen swaps, you’re increasing your nutrient intakewhilemoving one step closer to a living-foodslifestyle.Evensmalltransitionalchangescanleadtoincreasedenergyanddigestiverelief.Everylittlebitcountsinmotivatingyoutopushforward!WhenIbeganmyjourneytohealthandrecovery,Iwasn’tfullycommittedtoaraw-foodsdietforthe

restofmylife.Iwaswillingtotryitforthetimebeing,however,confidentthatIcouldalwaysgobacktomygrilledsteaksandbakedpotatoes.Ihadnothingtoloseexcept,ofcourse,myconstantdiscomfort.Surprise,surprise.Withinaweekofeating100percentrawfoods,Ifeltinvigorated.Withinnotime,Inolongerexperiencedthedebilitatingsideeffectsofmyabdominaldisorders.TodayI’msymptom-free,completely healed, and passionate about how different eating choices changedmy life. In fact, as Iprogressedwithmynewchoices,IalsonoticedthatIwasconstantlyrefocusingonthoughtsandactionsthatservedmyhigherpurpose,ratherthanthenegativeforcesinmylife.IfinallyfeltfreetobewhatIwasmeanttobe,discoveringhowmyimprovinghealthwouldfuelmyfuture,notjustpersonallybutalso professionally. I quicklymoved from interest to commitment and then to passion based onmyincredibleresults.Irecognizethatnoteveryoneexperiencessuchstartlingresults,atleastnotrightaway.Don’tworryif

youresorttooldpatternsalongthewayasyoutesttheefficacyofthisdietandlifestyle.Theprocesscantaketime.Mostofus,afterall,arecreaturesofhabit.Creatingmorepositivehabitscanbealongjourney.Itmayeveninvolveasetbackortwo.Yourbody’sreactiontodetoxifying,forinstance,canfeelmorelikeahealthreversalthanamoveforward.Butlikefallingoffabike,justgetbackonandpedalforward.Byconcentratingononeday,oneraw

food,oronehealthsolutionatatime,you’lleventuallyfeeltheresultsofstayingcommitted.You’llseethebenefitsandwanttoaddtothem!

AFinalNote

“TheThree-DayJumpStart”isonlythebeginningofanexcitingtransitionfromyourolddiettoyournew lifestyle. In opening your mind to new possibilities, however, you’ve already made a criticalcommitment to your overall well-being.With every recipe you try, you’re turning commitment intoactionandactionintoresults.Sohowdoyouparlayyourinitialinvestmentintoahealthylifestyle?ByturningyourattentionnexttoChapter4,“FoodasPreventiveMedicine.”

CHAPTER4

FOODASPREVENTIVEMEDICINE

Ibelievethere’snobetterformofpreventivemedicinethanchoosingfreshlivingfoods.Eatingistheone activity we all engage in several times a day without fail. What you put on your fork has anutritional and healing impact not only for today but for the future aswell.Many longevity expertsagree, suggesting that diet and lifestyle can indeed influence your capacity for living a longer, high-qualitylife.AselectionofgroundbreakingstudiestargetingSeventh-DayAdventistsoverthepast50-plus years, for instance, champions the idea that lifestyle choices, especially involving a plant-baseddiet, can reduce the incidence of disease.More important, itmay even increase longevity up to tenyears.Since1960,LomaLinda(California)UniversitySchoolofPublicHealthresearchers,inconjunction

withtheNationalInstitutesofHealthandotheragencies,havefocusedonthefundamentalistChristiancommunitybecauseof itsmembers’uniquedietaryhabits.Theyabstain fromanimalproducts, sugar,alcohol, and caffeinewhile actively pursuing vegetarian, sometimes even vegan, diets.Also, besidesavoidingcigarettesmoking,Adventistsareknownforhealthylifestylechoicessuchasregularexerciseandattentiontobothoptimalbodyweightandbodymassindex.Loma Linda scientists are exploring the precise links between those healthy choices and disease

prevention via the Adventist Health Study-2, a 2002-initiated research project involving more than96,000 American and Canadian community members. Their current work builds on two previousstudiesthatactuallyraisedscientificawarenessofthelinkbetweendietandhealthyoutcomesdecadesago. In tracking 24,000 California members from 1960 to 1965, the Adventist Mortality Studydemonstrateddecreaseddeathratesforsomecancersaswellasalowerincidenceofheartdisease.DuringtheAdventistHealthStudy-1,scientiststracking34,000participantsbetween1974and1988

wereabletolinkspecificeatinghabits(suchasconsuminglegumes,nuts,andtomatoes)toareducedincidenceofcertaincancersandheartdisease.Both studies indicated longer lifeexpectanciesamongAdventistsoverfellowCalifornians(upto7.3yearsinmenand4.4yearsinwomen),withthesecondtrialsuggestingthatacombinationoflifestyleanddietarychoicesaccountedforalifeexpectancybonusof up to ten years. By including a broader pool of people, the latest LomaLinda project,AdventistHealth Study-2, seeks to understand these links in greater detail. (For further information, seewww.adventisthealthstudy.com.)What scientific concept may explain why people enjoy such good health and even potential

longevity? I believe that the chemical reaction of food in our bodies makes the difference. Morespecifically, twovariablescomeintoplay:(1)Thefoodsweconsumeareeitheracidicoralkalinebynature,and(2)theyreactinthebody,creatingeitheranacidicoranalkalineresponse.Putsimply,eachbiteoffoodyouconsumeshiftsyourbodyeitherintoacorrosiveacidicstate—inwhichdiseasecansetin—orintoabalancedoralkalinestatewherediseaseisheldatbay.Ifitsoundslikechemistry,itis!

TheAcid-AlkalineConnection

Let’stakeacloserlookatwhat’sreallyoccurringwitheveryitemthatyoueat.Scientistsmeasurethe

strengthofacidityoralkalinityofbothfoodsandthehumanbodybypH,orpotentialofhydrogen,onascaleof1 to14,with7beingneutral.Zero through6 isconsideredacidic,while8 to14 isalkaline.Bodyfluidsaredesigned,bynature,tobeslightlyalkalineat7.4.ManyfoodscommontoastandardAmericandietareacidicinnature,meaningtheyhavethepower

toradicallyshift thebodytotheacidicendofthespectrum.Majoroffendersincludemeat,dairy,andother animal products as well as food additives and the preservatives that give shelf stability topackagedproducts.It’snotjustthefooditself,butalsohowit’sprepared.Forinstance,cookedoliveoilproducesadifferentpHthanrawoliveoil.Wheneveryouconsumeafoodthatcreatesanacidicreactioninyourbody,youessentiallylaunchan

attackonyourself.Normalfunctioningisonholdwhileyourcells,thebasisofeveryvitalsystemandorgan, work feverishly to restore an alkaline state. For instance, eating fried food often causesindigestion and heartburn, an acidic reaction that creates stress on the digestive tract. Instead ofappropriating vital nutrients, your body must work hard to alkalize this area first. This can lead tofatigue and other issues that aren’t helpful to optimal digestion.When such emergencies occur on adailybasis,you’releftexposedto“un-health”or“dis-ease.”Butwhenyourbody is inanalkalinestate, it’shomeostatic,orbalanced.Yourcellsgoabout their

business,supportingyoursystems,deliveringnutrients,andallocatingresourcesforoptimalfunction.Inshort,thebodythrives.Analkalinestate(oralkalinereaction)promotesproductionofimportantnervesignalscalledneurotransmitters—dopamineandserotoninaretwowell-knownexamples—inthebrain.They play critical roles in stimulating many body functions, including our ability to feel good.Alkalinitymeansthatyourvitalorgansandfunctionsareflourishing.Diseaseisinhibitedbecausethechemistrydoesn’tsupport it.What’smore,whenyourbodyisphysicallyinbalance,yourmentalandemotionalwell-beingare,too.Inotherwords,you’rebetterabletounderstand,connectwith,andtakeontheworld.Becauseyoufeelgood,you’reinamoregracefulandlovingspace.Sohowdorawfoodsworktocreatesuchastate?Devoidofprocessing-relatedandothertoxinsbut

brimming inwater content, plant-based foods, such as dark leafy greens, offer the ultimate alkalineoptionbecausethey’resoalkalineinnature.WhenyoumakedailyfoodchoiceswithpHlevelsonthealkalineendofthespectrum,youhelpshiftyourbodyintoanalkalinestate,whichcanprotectyoufromdisease. But what happens when you feel yourself slipping into acidic territory from that desiredalkaline state?How can you tell that you’re losing your dietary footing?The answer is stress. As itbuilds in your body, it will show up as indigestion; heartburn; or even a tightening of your neck,shoulders,andjaw.Oneofthefastestwaystomovetowardalkalinityiswithaliving-cuisinestaple:greenjuice.Juicing

hasaheraldedplaceamongmanyhealthylifestyleregimens.Becausethefiberhasbeenremoved,greenjuice,inparticular,isdirectlyabsorbedintothebloodstream,alteringthebody’spHwhiledeliveringanalkalizingblendofvitaminsandminerals.Besidesdecreasingyourimmediatestresssymptomsoranyinflammationyoumaybeexperiencing,adailydoseofjuicecanhelpbalancetheintakeofmoreacidicitems,suchascoffee,ifyouhaven’tyetremovedthemfromyournewdiet.

ChartinganAlkalinePath

Whenyouunderstandthechemistryandphysicsatplay,especiallyintermsofhowfoodreactsatabasiclevelinyourbody,you’llbeempoweredtochoosecombinationsthatleadtogreatervitality.Butuntilyou’remoreattunedtothenatureoflivingfoods,itcanbehelpfultorelyonthechart“Alkalizingvs.AcidifyingFoods,”inmakingdecisions.It’saquickreferenceformanystandarddietaryandraw-foodchoices.Simplyaddupyourselectionstoseeonwhichsideoftheacidic-alkalinescaleyoufall.

Giveyourselftwoextra-creditpointsforchoosingorganicfoodsbecauseitemsdousedwithpesticidesbefore harvesting are definitelymore acidic.Andbecauseyour thoughts and emotions also can shiftyourbodytoonesideofthechartortheother,makesureyoucheckwhereyouare.Alkalinityalignswithpositiveemotions,includingpeaceandjoy.As you can easily see as you start toworkwith this chart, each food choice youmake can be a

powerfulway to shift your health.By simply adding fresh choppedbasil as a garnish, you can helpalkalizeameal,orbyincludingaspinachsaladyoucanshiftaplateoffoodtoabalancedmeal.Igrewupeatingmeatandpotatoes,allacidic.NowonderIwassosick!However,ifIhadjustswappedmypotatoes for spinach, Imayhave experienced a different reaction tomywholemeal. I oftenwonderwhetherIwouldhavebeenabletopreventmyillnesshadIhadthisinformation15yearsago.Thistoolmaybeyourfirststepingettingahandleonyourownhealth.Onelastnote:Ifyou’reinterestedinamorevisualapproachtoacidityversusalkalinity,Irecommend

purchasingpHstripsatyour localhealthfoodstoreasawaytofurthermonitoryourchoices.Withasimpleswipeofyoursalivafromunderyourtongue,you’llgetaquickvisualoftheconceptandadirectreadingofwhereyoufall.

TheNutrientPunch!

WhenItalkaboutnutrientsinHealingwithRawFoods,I’mreferringtoanychemicalorcompoundnecessary for your body to function and survive. Carbohydrates, fats, and proteins are classified asmacronutrientsbecauseyouneedtheminlargeamountsforenergy.Asthemainsourcesofcaloriesinyourdiet, theyhelpyourbodycarryout everypossiblemetabolicprocess. (They’realsowhyyou’rejazzed enough to take on every mental and physical activity of the day!) Although vitamins andminerals are necessary for metabolic and other functions, too, you need them in smaller, ormicronutrient,amounts.Here’swhatmoreyoushouldknowaboutthesenutrientpowerhouses.

Carbohydrates

Foodsthatcontaincarbohydratesraiseyourbloodsugar,orglucose,theuniversalenergysourceforeachcell.Carbohydratesareclassifiedassimpleorcomplex,dependingontheirchemicalstructureandwhattheyactuallydoinyourbody.

—Simplecarbohydrates.Thesearebasicsugarsfoundinbothnaturalandmanufacturedfoods.Inaplant-baseddiet,simplecarbohydratessuchasfructose(fromfruit)andmaltose(fromvegetables)giveyourbodyaquickenergyboost.Inprocessedfoods,however,theycanalsoaddemptysugarcalories.By removing table sugar,white flour, low-calorie sweeteners, alcohols, “enriched” grains, and otherstandardAmericandietstaplesfromyourmenu,you’realsoremovingthosehazardsinfavorofsimplecarbohydratesfromfruitandvegetablesources.

—Complex carbohydrates. These energy sources are so named for their complicated structure.They’re composed of both starches and dietary fiber. Digested slowly, starches provide sustainedenergy. They stay with you longer so you’re energized and not tempted to nosh! Legumes (beans,lentils,anddriedpeas),starchyvegetables,andwhole-grainproductsaregreatsources.(Thetermwholegrain simplymeans thatnutrients fromeverypartof thegrain—thecenter, the shell, and themiddle

layer—areaccessible.Nothinghasbeenrefinedaway.)

—Dietaryfiber.Thefibrous,orindigestible,partofplant-basedfoods,fibercanmakeyoufeelfullafter eating, which can lead to weight loss, and is instrumental in keeping your digestive systemfunctioning.Dietaryfiberhasalsobeenimplicatedinreducingcholesterollevelsandevenyourriskofheartdiseaseandstroke.Beansandlegumes,nuts,wholegrains,fruits,andvegetablesaregreatliving-cuisinesources.

ALKALIZINGVS.

Category +4MostAlkalizing

+3MoreAlkalizing +2Alkalizing +1Least

Alkalizing

Herbs

Cloves,Cinnamon,Oregano,Basil,Turmeric,Parsley,Ginseng

Thyme,Cumin

GreenTea,Ginger,Peppermint,Spearmint,Marjoram

Curry,Sage,LicoriceRoot,BurdockRoot

Fruits*

Avocados,Persimmons,Papayas,Lemons,Limes,Blueberries

Plums,Blackberries,Oranges,Tangelos,Mangos,GrapeswithSeeds

Apples,Pears,Pineapple,Raspberries,Strawberries,Peaches,Kiwi

Apricots,Nectarines,Honeydew,Cantaloupe,Bananas,Currants,Cherries,CookedTomatoes,Watermelon

Vegetables*&Legumes

Spinach,Kale,Collards,SwissChard,DarkGreens,Broccoli,Arugula,Nori,Wakame,Kombu,Hijiki

Cucumbers,Zucchini,Parsnips,GreenLeafLettuce,RomaineLettuce,BrusselsSprouts,BokChoy

SweetPotatoes,Beets,Cauliflower,Carrots,BellPeppers,Pumpkin,Squash,Garlic,Onions

Soybeans,Tofu,Jicama,Celery,GreenPeas,Asparagus,AdzukiBeans,BlackBeans,KidneyBeans,GreenBeans,Hummus

Grains,Cereals,Grasses&Soups

Wheatgrass,Chlorella,Spirulina,Blue-GreenAlgae,MisoSoup

Oats,Sumac,Sorghum,Lentils

Quinoa,Millet,Amaranth

Sprouts,Nuts&Seeds Sprouts

Almonds,Pistachios,Hazelnuts

Oils Cod-LiverOil

EveningPrimroseOil,BorageOil,Cold-PressedExtra-VirginOliveOil,FlaxseedOil

Meat,Fowl,WildGame&Shellfish

PerhapsSushi,IfWild-Caught

Dairy&AlternativeMilks BreastMilk CoconutMilk,Rice

Milk,SoyMilk

Beverages HerbalOrganicTeas,Bicarbonate

High-QualityWaters,MineralWater

FilteredWater,HoneyWine,RedWine

Sweeteners&Seasonings SeaSalt

BlackstrapMolasses,AppleCiderVinegar,Umeboshi,Stevia

ACIDIFYINGFOODS

Category −1LeastAcidifying −2Acidifying −3More

Acidifying−4MostAcidifying

Herbs

Fruits* Cranberries,RawTomatoes

CannedFruit,ShelfJuiceswithSugarorCornSyrup

AllNonorganicFruit

Vegetables*&Legumes

Potatoes,StringBeans,Chickpeas

WhiteBeans,NavyBeans,PintoBeans

ProcessedSoyProducts

Grains,Cereals,Grasses&Soups

BrownRice,Kasha,Teff

Buckwheat,Wheat,Semolina,Farina,Spelt

Maize,Corn,Rye,Barley,WhiteRice WhiteBread

Sprouts,Nuts&Seeds

Peanuts,PineNuts,SunflowerSeeds

Oils

SesameOil,GrapeseedOil,SunflowerOil,AlmondOil,PeanutOil

FriedFoods,Trans-FattyAcids,PartiallyHydrogenatedOils,VegetableShortening

Meat,Fowl,WildGame&Shellfish

AllOrganicFree-RangeMeat&Eggs,PacificWild-CaughtFish

Goat,Lamb,Goose,Turkey,Shrimp,Duck,Venison

Chicken,Beef,Eggs,Crab,Scallops

Pork,Oysters,Lobsters,Catfish,Atlantic/FarmedFish

Dairy&AlternativeMilks

Goat&Sheep’sMilkCheeses,Yogurt,Goat’sMilkProducts

AgedCheeses,OrganicDairyProducts

Cow’sMilk,Cow’sMilkCheeses,IceCream

Beverages SakeCommerciallyProcessedBlack

Soda,DietSoda,Alcoholic

Tea Beverages

Sweeteners&Seasonings

ProcessedHoney,RawSugar,BrownSugar

VanillaExtract

NutraSweet,Equal,Sweet’NLow,Splenda,High-FructoseCornSyrup

*Pesticides are acidic in nature, and fruits in particular, aswell as other heavily sprayed crops likegreensandrootvegetables,willbeaffectedbygrowingandsprayingpractices,makingthefooditselfacidic.Ifbuyingconventionalproduce,besuretosoakandcleanitwellbeforeconsuming.

Because carbohydrates provide energy and protect against disease, the federal government’s 2010DietaryGuidelinesforAmericansrecommendsthattheymakeup45to65percentofyourdailycaloricintake.Butyouneedtochoosewisely.Althoughsimplecarbohydratesprovideenergy,thebulkofyourdiet still needs to be complex carbohydrates because of their nutrient density. They deliver manybenefits.

Protein/AminoAcids

Protein iscritical forbuildingandrepairingcells,especially thoseof thebones,muscles,andskin.Insufficientsuppliescancauseserioushealthproblems.Becausearawplant-baseddietdoesn’tincludemeat, poultry, eggs, and seafood—common sources for all the essential amino acids necessary tomanufacture complete proteins in the body—you’ll need to supplement with a balanced variety ofgreens,beans,gluten-freegrains,peas,nuts,andseeds.Thegoodnewsisthatincorporatingavarietyofotherfoodsintoyourmealplancandeliverenough

aminoacidstoproduceyourdailyproteinrequirement.Plant-basedfoodshavethevalue-addednutrienteffectsofBvitamins(suchasniacin,thiamin,riboflavin,andB6),essentialfattyacids,iron,zinc,andmagnesiumwithout thecaloriesor saturated fat found inmeat.Byconsumingavarietyof selectionsthroughout the day, you’re not only improving your nutrient intake but also raising the associatedpotentialhealthbenefits.

FatsandFattyAcids

Dietary fat supplies your body with energy, and essential fatty acids (omega-3 and omega-6) arenecessaryforpropergrowth,development,andoverallhealth.Theyalsoaidintheabsorptionofthefat-solublevitamins:A,D,E, andK.Butnot all fats are createdequal.Fortunately,bychoosinga raw-foodsdiet,you’reautomaticallyeliminatingmanyfoodsthatarerichineithercholesterolorsaturatedfats (fromdairyproductsandmeat)and trans fats (fromprocessed foods),bothofwhicharebad foryour body. Instead, plant-based foods—nuts, seeds, and oils—yield one or both of the potentiallyhealthyfats:

—Monounsaturated fats. These have been shown to improve blood cholesterol levels andmayevenhelp incontrollingblood insulin,or sugar, levels.Oliveoil,oneof the richestmonounsaturatedsources,hasbeenregularlylinkedtolowerlevelsof“bad”andhigherlevelsof“good”cholesterol.

—Polyunsaturatedfats(includingessentialfattyacids).Akeycomponent inbloodandoxygencirculation,omega-3 fattyacidspositivelyaffectbloodcholesterol levelswhiledecreasing the riskofheartdiseaseandeven type2diabetes.Omega-6 fattyacidsaid inmetabolismplus thepromotionofhealthybones,skin,andhair.Essentialfattyacidsarefoundinsoybeans,nuts,andvariousseedsaswellas theirextractedoils.Despite thesesources,however,youmayneedsupplements tomeetyourdailyneeds.

Micronutrients

Vitamins and minerals play vital roles in both growth and metabolism. They’re consideredmicronutrientsbecauseyourbodyrequiresrelativelysmallquantitiesofthemtodotheiressentialwork.Mineralsareamixedbag.Calcium,forinstance,issoimportanttovariousfunctionsthatit’sconsideredamacromineral.Youneeditinlargeramountsthanzincorothertraceminerals,whichhavesomethingtocontributebutinverysmalldoses.Apart from vitaminK,which is primarily formed via intestinal bacteria, and vitaminD,which is

convertedintheskinbysunlight, theremainingvitaminsandmineralscomefromfood.Vitaminsareconsidered organic substances because they originate in living sources such as plants. Minerals areinorganicbecausethey’representinthesoilandleachedthroughplantsorotherlivingsourcesontheirwaytoyourtable.Fortunately,thesamefruits,vegetables,wholegrains,nuts,andseedsthatsupplyothernutrientsare

loadedwithspecificvitamins—A,C,E,theBcomplex,andfolicacid—alongwithmineralsofeverysort.

BalancingYourChoices

Abalanceddiet is as important in living cuisine as it iswith a traditionalWestern diet.Why?Byensuring that your dailymenu includes variety both within and among various food groups, you’rebetter able to meet recommended daily allowances (or values) for carbohydrates, proteins, fats,vitamins,andminerals.Balancedfoodchoicesareparticularlyimportantwithlivingcuisinebecauseyourfoodgroupsdon’t

include traditionalmeat and dairy, which are natural sources of protein; vitaminsA, B, andD; andcalcium. Instead, your focus is on vegetables, fruits, whole grains, nuts, legumes, and beans, whichprovidevaryingamountsof thosenutrients.Also,no single foodcangiveyoueverythingyourbodyneedstofunction.Likewise,notallfoodsinasinglegroupwillyieldthesamenutrients.Anorangemaybe high in vitamin C, for instance, but lacking in vitamin A, which you can get from cantaloupe.Thankfully,manyplant-basedfoodsprovidemultiplenutrients.Forinstance:

Fromgrains:Carbohydrates,fiber,proteins/aminoacids,andsomevitaminsandminerals

Fromvegetables:VitaminsAandC,folate,iron,magnesium,andothertraceminerals

Fromfruits:VitaminsAandC,potassium,andfiber

Fromlegumesandnuts/seeds:Aminoacids/protein,Bvitamins,iron,zinc,andessentialfattyacids

Even thoughyou’llneed to individualizeyoureatingplan, justkeepproportions inmind.Because

whole grains, vegetables, and fruits are important sources of macronutrients, you’ll want to includemoreoftheminyourdietthanotherfoodssoyou’recoveringyourenergyneeds.Witharaw-foodsdiet,youcaneatrightandberaringtogo!

HarmonyinAllThings

Makingdailychoicesthatsupportthevitalprocessesofyourbodyincreatingbalanced,holisticwell-being isat theheartof livingcuisine.Whenyou lookupon foodashaving thepower toheal,you’llunderstandhowtheitemsyouselectforbreakfastorthemenuyoupickforlunchcanaffectwhetherornot your cold clears or your arthritis flares. The important point to remember about this diet is thatdifferent areas of your bodywill respond to specific nutrients and healing protocols, based on theirfunction.Soalthoughit’simportanttothinkbalance,youalsowanttofocusonanyhealthstruggleorchallengingareaofthebody.Althoughfoodasahealingforceisatopicofmuchdebateinhealthcare,somephysiciansandother

practitionersreadilyrecognizethebody’sincredibleabilitytohealwithadietfocusedentirelyonplant-basedfoods. I’ve includedsomeof theircomments in thisbookalongwithsimplerecipes togetyoustarted and additional nutritional resources tohelpyou take thenext step.Together, they should fuelyourvisionforachievingbetterhealth.Butthere’sanotherimportantingredienttoaliving-cuisinelifestyle.WhenIbegantouncoverhow

thebodyfunctionsandrespondsbothpositivelyandnegativelytothechemicalreactionstriggeredbywhatIeat,Iwassuddenlyfeelinggreat.Ilearned,however,thatit’simportantnottogetoverwhelmedby thenuancesofa raw-foods lifestyle, especiallybecausenew information isemergingat rapid-fireratesinthisareaofwellness.Detailscount,butyoucanspurhealingevenifyoufocusonlyonmakingfoodchoiceswithingeneralguidelines.Inotherwords,don’tsweatthesmallstuff.Iengagedotherswhowouldsupportmeonthispath.Iencourageyoutoseekoutintegrativehealth

practitionerswho canpartnerwithyou andmonitor yourprogress.Youwant someoneonyour teamwhoembodiesyourvaluesystemintermsofeatingandwellness,especiallybecauseyournewdietarychoiceswillbedecidedlydifferentfromthoseofyourneighbors.Butthenagain,sowillyouroutcome.Even though othersmay not understand your enthusiasm for aligning foodwith optimal health, restassuredthatwhenthenewyouemerges,they’llwanttoknowwhatyou’redoing!Infact,Iencouragesharingyourdeliciousnewdisheswithyourskepticsatthesametimeyoushowerthemwithgraceandlove. Your friends, family members, and acquaintances will experience your joy and may even beinspiredbyyourjourney.

AFinalNote

Thepreventivepowerof livingcuisine is that itkeepsyourbody—fromyourphysicalstructure toyourmentalandemotionalwell-being—inbalance.Avoidingheavilyprocessedfoodsinfavorofplant-baseditemscanhelpcreateanalkalineenvironmentthatfostershealthratherthantriggersdisease.Butwhatdoesthatmeanforeachsystemofthebody?Scientistshaveyettounderstandalltheramificationsofaraworliving-foodsdietbecausestudiesonthenutrientvalueofplant-basedfoodshavecommonlyfocusedonsolelyvegetarianandveganeatingpatterns.Yetevidencestillsuggeststhattheselectionsinthisdietaryapproachcanprovide importantnutrients tokeepallpartsof thebodyhumming. (That’sabsolutelybeenmyexperience!)InChapter5,weexplore theirprimaryrole in“BoostingYourBrainHealth.”

AdvicefromtheChef

Tobeforearmed:

Stay ahead of the health game by enjoying superfoods throughout theweek.Add gojiberriesorhempseedstoeverydaymealstosupportyourbody.

Keepyournutritionalneedsinmind.Whenpreparingyourweeklymenu,thinkintermsofhigh-proteinsources,mineral-denseitems,andotherfoodsthatsupportyourhealth.

Incorporate a range of foods into your daily diet. Because balance is achieved withvariousnutrients,make foodvariety the spiceof life toensurehealthy results.Agoodruleofthumbistoeataccordingtotherainbow,integratingasmanycolorfulchoicesasyou can. Also follow the 80/20 rule of raw eating—80 percent fresh, 20 percentconcentratedsuperfoodsand“nutrientall-stars”suchasnutsandseeds.

Combine dishes to add an extra nutrient wallop. AMoxieBar paired with a glass ofWarriorMylkisthebestofallworlds!

Usejuicingandblendedsmoothiesliberally.Fullofnutrients,drinkssuchastheFamilyFiveSmoothieareagreatfirstpreventivestep.

CHAPTER5

BOOSTINGYOURBRAINHEALTH

Canwhatyoueatimpactyourbrain’sabilitytofireonallcylinders?Researchhasrepeatedlyshownthatdietcanleadtoobesity,whichcanresultinheartdisease,diabetes,hypertension,andevencancer.But now we know from extensive work by scientists that food choices can also affect the brain’scapacitytofunctioncognitivelyandregulateallaspectsofyourhealth.The reason?You’renot feeding itwhat itneedsor inbalancedproportions to functionproperlyor

supportyouroverallhealth.TypicalNorthAmericandietitemsareactuallybrain-unfriendly.Alcohol,for instance, kills off cells directly, while artery-clogging foods, such as animal meats and dairyproductsandotherhigh-fatselections,canrestrictessentialbloodflow.Andhigh-glycemic-indexfoodsin the formsof refined sugar andother starchyorprocessed items stimulateunhealthy, roller-coasterfluctuationsinbloodsugar.Bybreakingdowntooquicklyinthebody,thesefoodscanproducemanynegativeeffects,includingimbalancesofdopamine,serotonin,andotherimportantneurotransmitters.When your body chemistry is out ofwhack, so is everything about how you think, feel, and act.

Insufficient neurotransmitter levels, for instance, can lead to chronic fatigue, unhappiness, ordepression.Moreover, researchhasdemonstrateda linkbetweenobesityanddecliningbrain functionandmentalacuity.ThroughhisfunctionalbrainscansofNationalFootballLeagueplayers,DanielG.Amen,M.D.,renownedbrainhealthexpert,tiedexcessiveweightandreducedbloodflowtodecreasedattention,reasoning,andjudgment.Ontheupside,histeamalsoestablishedthatweightloss,exercise,andproperdietcouldyieldvast improvements inbrainhealth,especiallymemoryandmood.“We’vedemonstratedthatevenifyouhavebeenbadtoyourbrain,”saysDr.Amen,“ontherightprogramyoucanoftenreversethedamageandimproveyourlife.”

Brain-SavingChoices

Thegoodnewsisthatplant-basedfoodsprovidetheessentialhigh-qualityfats,proteins/aminoacids,vitamins,andmineralsthatyourbrain,likeanyorgan,needstofunctionoptimally.Besidesbeingrichinnutrientsanddevoidofunhealthyfatsordamagingchemicals, thesechoicesare lowincalories.Thatmeanstheynaturallyregulateandsupportafavorableweight,whichultimatelyboostsbrainpower.Butwhich living-cuisineselectionsofferbrain-boostingnutrients?Thegeneralanswer is thatmanyfoodscommontoarawdietprovidechemistry-positivenutrients.Blueberries,darkleafygreens,broccoli,andavocadosaredenseinessentialphytonutrientsthatfeed

yourbraininsmallcaloricpackages.Theyalsoprovidetheenzymesnecessaryforefficientdigestion.Becausethebrainutilizesonly25percentofcaloriesconsumed,enzymesarecriticalingettingthemostfromthosesources.Apples, melons, and apricots along with broccoli, mushrooms, and spinach offer low-glycemic

complexcarbohydrates.Byslowlybreakingdown intosimplesugars, they triggera steadystreamofenergy rather than a surge followed by a plunge. That’s important for maintaining balancedneurotransmitter levels. Other complex carbohydrates can be found in a variety of nuts, seeds, andwholegrains.

Nuts,seeds,cacao,macaroot,greentea,avocados,andleafygreenvegetablesaregreatsourcesfornonanimalproteinandomega-3fattyacids.“Good”or“healthy”omega-3fattyacidskeepbloodvesselsinyourbrain freeofblockageswhilebalancing sugaranddopamine levels and stimulating serotoninproduction.Adiet replete inomega-3fattyacidscanwardoffdepression. Itcanbeapositivemood-changer.Inshort,yourbrainneedsfattofunction!

AdvicefromtheChef

Toboostyourbrain:

AddasuperingredientlikeE3Livetococonutyogurtinthemorning.Thisintensegreenwillhelpstimulatefocusandturbochargeyourbrain.

Incorporate superfood treats such as Maxie Bars into your daily menu. These littlesquareswillhelppoweryoumentallythroughtheday.

Usegrainssparingly.Whenchoosingthem,gravitatetooptionssuchasquinoa,whichistechnicallyaseed,tomaximizethewhole-grainnutritionalvalue.

Putrawcacaoinyournextsmoothie.Useittohelpunleashyourcreativityandfeel-goodemotions.

Keep your brain inmind by choosing healthy fats that fuel development and optimalfunctioning.

Enjoygreensmoothiesinsteadofjuice.Byreplacingabananawithgreensandavocado,you’llgettheadditionalfatandchlorophyllnecessarytopoweryourbrainwhileslowingdownthesugareffectsofotherfruit.

AFFIRMATIONSforBrainHealth

AuthorLouiseHayputitbestwhenshewrote:“Theglassisbothhalf-fullandhalf-emptydependingonhowyouchoosetolookatit.Thereareliterallybillionsofthoughtsyoucanchoosetothink.”Mychallenge: Select the thoughts thatmove you forward.Use positive affirmations to bolster your newdietarypath,andchange—forthebetter—thewayyouperceive,dealwith,ortakeonlife.

Tocounteranxiety:“Iloveandapproveofmyself.Itrusttheprocessoflife.Iamsafe.”

To stay on trackwith your diet: “Eating new, enriching foods is good formymental well-being.”

BRAINPOWERSMOOTHIESmoothies offer a refreshing dose of nutrition in the morning or afternoon. Try this one to boostconcentration.

1cupblueberries

1cupcoconutwater(orregularwater)

½Hassavocado,peeledandpitted

¼cupyaconsyrupor3dropsliquidstevia

2tablespoonsmacaroot

½cupice(optional)

1.Combinealltheingredientsinablenderandblendwelluntilcreamy.

2.Pourintoaglassanddrinkimmediately.

SPIRULINASHAKEAtablespoonofspirulinainyourmorningsmoothieprovidesbrain-nourishingessentialaminoacidsandproteintostimulateclarityandbetterconcentration.

1cupAlmondShortcutMilkorhempmilk

1mediumtolargebanana

2tablespoonsrawcacaonibs(optional)

1tablespoonspirulina

1tablespooncoconutbutteroralmondbutter

1teaspoongroundcinnamon

1to3dropsliquidstevia

½cupice(optional)

1.Placethealmondmilk,banana,cacaonibs,andspirulinaintheblender.Blenduntilcombined.

2.Addthecoconutbutter,cinnamon,stevia,andice.Blendfor20seconds,untilsmoothandcreamy.

3.Pourintoaglassanddrinkimmediately.

MOXIEBARSThesehealthybarspackingbrain-nourishingberriesandnutscanbeenjoyedasanafternoonsnackorabreakfastbar.

2cupswalnuts

½cupcoconutshreds

¼cupyaconsyrupor3dropsliquidstevia

2tablespoonsWarriorFoodorotherplant-basedproteinsupplement

1teaspoonseasalt

2cupsblueberries

1. Place thewalnuts in a food processor andprocess until finely ground, like the consistency of nutmeal.Add the coconut shreds, yacon syrup,WarriorFood, and salt andprocess until the ingredientscometogethertoformadough.

2.Removethedoughandpressevenlyintoa6×6-inch(oran8×8-inch)glassdish.

3.Placetheblueberriesinthefoodprocessorandpulseuntilchopped.Donotpuree.Spreadtheberriesevenlyoverthecrust.

4.Coverandrefrigeratethebarsuntilreadytoenjoy.(Theycanalsobeenjoyedimmediately!)

Note:MoxieBarskeepforuptoaweekintherefrigerator.

CREATIVECRUNCHYGRANOLAEnjoythisdeliciousgranolaforbreakfastorbythehandfulontherun.With12gramsofproteinper¼-cupserving,it’sagreatwaytostimulateenergyandkeepyoufocused,especiallymidday.

2cupsblueberriesorraisins

2cupswalnutbutteroralmondbutter

2cupshulledbuckwheatgroats,soakedanddrained

1cupcoconutshreds

½cupslicedalmonds

¼cupyaconsyrupor3dropsliquidstevia

2tablespoonsplant-basedproteinsupplement(optional)

1tablespoongroundcinnamon

1teaspoonseasalt

1.Inalargebowlusingaspatula,combinealltheingredients.

2.Lineadehydrator traywithyourchoiceofanonsticksurface.Usinga spatula, spread thegranolaontothesheetnomorethan½inchdeep.*

3.Placethetrayinthedehydrator.Setthedehydratorat115°F.Dehydratethegranolauntilcompletelydryandcrunchy.Generallyittakesabout12hours,butbecausegranolacanneverbetoodryorcrunchy,don’tbeafraidtoextendthedryingtimeforanother2to4hours.Itwon’thurtthefinalproduct.Rotatethetrayhalfwaythroughthedryingprocessforevendehydration,however.

*Althoughthisrecipefillsone15¼×13-inchtrayofasquareSedonanine-traydehydrator,traysizesvarywitheachappliance,soyoumayhavetoadjust.Justmakesurethegranolaisnomorethan½inchdeep.

Note:Storethegranolainacoveredcontainerintherefrigeratorforupto2weeks.

BALANCEDTRAILMIXTotrulysupportoptimalhealth,thistrailmixcombinesabalancedselectionofessentialfattyacidsandantioxidantsinablendoftastyingredients.Enjoyasasnackoranadditiontocereals,parfaits,andfruitsalads.

2cupsshelledpumpkinseeds

2cupsgojiberries

1cuphempseeds

1cupdriedmulberries

1cuprawcacaonibs(optional)*

Tosstogetherandhitthetrail!

*Irecommendaddingthecacaonibsonlyifyouenjoythebitterflavor.Thismixlastsindefinitely,soyoucaneasilydoubleortriplethecontentstofamily-sizeit.

CHERRYTOMATOTAPASThis lively tapasplate is justas functionalas it is fun!For thisdish,cherry tomatoesare tossedwithmemory-enhancingherbsandtoppedwithabrain-boostingmarinade.

Forthetomatoes:

6cupscherrytomatoes,slicedinhalflengthwise

½cupfinelychoppedcilantroleaves

½cuphempseeds

1Hassavocado,peeled,pitted,anddiced

Forthemarinade:

1redbellpepper,stemandseedsremoved

¼cupAlmondShortcutMilkorcoconutmilk

2tablespoonsextra-virginoliveoilorflaxseedoil

1tablespoonyellowcurrypowder

1tablespoonrawhoneyor1date

1teaspoonseasalt

1clovegarlic

1.Tomakethetomatoes,inamedium-sizemixingbowl,combinethecherrytomatoes,cilantro,hempseeds,andavocadoandtosstogether.Letthemixturesitwhilepreparingthemarinade.

2.Tomakethemarinade,inablenderprocesstheredbellpepper,almondmilk,oliveoil,currypowder,rawhoney,seasalt,andgarlicuntilamedium-bodiedmarinadeisachieved.

3. Inamedium-sizemixingbowl, toss the tomatomixture in themarinadeuntilwellcoated.Garnishwithasprinkleofseasaltandserve.

Note:Thetapascanbestoredinanairtightcontainerintherefrigeratorforupto3days.

BASICFLAXWRAPSSimple and fast, these wraps are a nutrient-filled addition to anymeal.Make them in advance andrefrigerateuntilyou’rereadytoformahealthyraw-foodsandwich.

2cupsdicedzucchini

1cupgroundgoldenflaxseeds

4cupswater

2tablespoonsdesiredseasoning*

1.Inablendercombinethezucchini,groundgoldenflaxseeds,andwater(inthatorderforbestresults).Blendwelluntilthickandcreamy.Addthedesiredseasoningandblendagain.

2.Line3dehydratortrayswithnonstickdryingsheets.Carefullyspreadthemixtureoverthesheets⅛inchthick.

3.Placethesheetsinthedehydratoranddehydrateat118°Ffor5to6hours.Toshortenthedryingtime,flipthewrapoverafter4hours.(Thewrapmayshrinkfromtheedgesofthesheet.)

4.Cuteachsheetinto4equalsegmentsandstoreintherefrigerator.

*Useyourimaginationortryoneofthespiceblendsunder“MixingItUp”.

Note:BasicFlaxWrapscanbestoredinanairtightcontainerintherefrigeratorforupto2weeks.

AVOCADO“OMEGA”WRAPDr.Amenreferstoavocadoas“God’sbutter,”andIwouldhavetoagree!Byprovidingomega-3andomega-6 fatty acids, the avocado and hempbutter in this recipe are nutrient chargers thatmake thischoiceagreatsubstituteforfish.SprinklewithItalianBlendforadeliciousentréethatcanbemadeinadvance.It’snutritiononthego!

1FlaxWrapor1rawnoripiece(approximately8×6½inches)

2tablespoonshempbutter

½Hassavocado,peeled,pitted,andslicedlengthwise

1cupchoppedspinachleaves

¼cupjuliennedcucumber

¼cupshreddedcarrotorbeet

Seasalt,totaste

¼cupCurryMarinade,fordipping

1. Lay thewrap out flat on a cutting board. Spread the hemp butter over three-fourths of thewrap,workingyourwayacrosshorizontally.

2.Arrangetheavocadoslicesontopofthehempbutter,followedbythespinach,cucumber,andcarrots.Sprinklewithseasalt.

3.Tightlyrollupthewrap.Slicethewrapinhalflengthwisediagonally.

4.ServeaccompaniedwiththeCurryMarinade.

QUINOATABBOULEHAgluten-free,protein-richgrain,quinoamakesthistabbouleh-typesaladspecial.Whetherrawsproutedorlightlysteamed,quinoaisrichinnutrientsandnutty,creamy,crunchyflavor.

1½cupstahini

½cupfreshlemonjuice

¼cupchoppedcilantroleaves

¼cupchoppedscallion

1teaspoongarlicpowder

1teaspoonseasalt

6cupsquinoa,sproutedorsteamed*

Serranopeppersorsun-driedtomatoes,chopped,totaste(optional)

1.Placethetahini,lemonjuice,cilantro,scallion,garlicpowder,andseasaltinafoodprocessor.Blenduntilsmooth.

2.Transferthetahinidressingtoamixingbowlandaddthequinoa.Usingaspatula,foldtheingredientstogethertocombine.

3.Foradditionalflavor,addchoppedserranopeppersorsun-driedtomatoestotaste.

4.Serveimmediatelyorrefrigeratesotheflavorscanmeld.

*Tosprout rawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.Tosteam,placethequinoainasteamerbasketoverapotofwateronthestoveandsteamfor7minutesifpresoakedand15minutesifnot.

Note: With the inclusion of lemon juice as a natural preservative, this dish can be stored in therefrigeratorforuptoaweek.

CURRY-MARINATEDASIANBROCCOLILong,skinny,andsoft,Asianbroccoliaddsadifferenttexturetothisvegetabledish.Usedforlunchorsavedfordinner,thisdishcanalsobemadewithregularbroccoliorbroccolini.Inanycase,it’sasweetandsatisfyingnutrient-densemaincourse.

4cups(about12ounces)Asianbroccoli,slicedlengthwise

½cupwalnuts,chopped

1recipeCurryMarinade

1.Addthebroccoliandwalnutstothemarinadeandtosswelltocoat.

2.Allowthemixturetositfor1hourintherefrigeratorforsofterbroccoliordehydratethemixturefor2hoursat115°Fforanintensifiedflavor.

Note:Thebroccolicanbestoredinanairtightcontainerintherefrigeratorforupto4days.

CURRYMARINADEAsweetandsavorysaucethatcanbeusedformarinatingordipping,CurryMarinadeplaysmanyrolesinaraw-foodsdiet.Don’tletthewordmarinadefoolyou,though.Thiscoconutbutter–basedliquidisgreatforflavoringvegetablesandfabulousasacondiment.

2tablespoonscoconutbutter

1smallclovegarlic

2tablespoonsyellowmildcurrypowder

2dropsliquidstevia

1teaspoonseasalt

1.Combinealltheingredientsinablender.

2.Blenduntilsmoothandemulsifiedwithnolargepiecesofgarlic.

3.Pourthemarinadeintoanappropriatebowlformixingordipping.

TOMATOSTACKSWITHSPINACHPESTOFILLINGThis dish spotlights one of nature’s nutrientworkhorses—the tomato.Rich in lycopene, a powerfulantioxidant known for its cancer-protective properties, these garden fruits are tasty and versatile.Although any tomato works in this dish, try heirloom varieties. Produced from seeds passed downthroughthegenerations,they’reprizedfortheirflavorandcolordiversity.

2tomatoes(heirloom,beefsteak,oranyothertomatothatyouenjoy)

Forthefilling:

1cupspinachleaves

½cupbasilleaves

½cupextra-virginoliveoil

1teaspoonseasalt

4clovesgarlic

⅓cuppistachios

1Hassavocado,peeled,pitted,anddiced

4cupsdicedmixedvegetables,suchassummersquash,redchard,andredbellpepper

1.Horizontallyslicethetomatoesinto⅓-inch-thickrounds.(Coringisoptional.)Setaside.

2.Tomakethefilling,blendthespinach,basil leaves,oliveoil,seasalt,andgarlic inablenderuntilpureed.

3. Add the pistachios and blend again until a thickmixture or pesto of coarse or fine particles hasformed.

4.Placetheavocadoanddicedvegetablesinabowl.Addthepestoandtosswelltocoatthevegetables.

5.Ona cuttingboard, layerone sliceof tomato, followedby¼cupof themixture.Repeat twice tocreateanuprightstack.

Note: This dish is best enjoyed immediately, but the filling can be made ahead and refrigerated.Assemblethedishjustbeforeserving.

VEGETABLEQUICHESimilar in body to the traditional egg quiche, this dish fits beautifully into a raw-foods dietary planbecauseof itshighnutrientcontent.Avarietyofvegetablescometogether ina tastydish thatcanbeservedforlunchordinner.

Forthefilling:

2cupsshreddedcarrot

2cupschoppedcauliflower

½cupchoppedspinach

2tablespoonsextra-virginoliveoil

1cupmacadamianuts,pinenuts,oralmonds

1½cupswater

¼cupgroundgoldenflaxseeds

1tablespoonturmeric

1teaspoonseasalt

1clovegarlic

1scallion

Forthecrust:

1cupwalnutsorpecans

½cupcarrotjuice(canusewaterorapplejuiceifnocarrotjuiceisavailable)

2tablespoonsItalianBlend

1teaspoonseasalt

1.Tomakethefilling,inalargemixingbowl,tosstogetherthecarrots,cauliflower,spinach,andoliveoil.Letthemixturesitwhilepreparingtheotheringredients.

2. Inablendercombine themacadamianuts,water, flaxseeds, turmeric, seasalt,garlic,andscallion.Blenduntilwellcombinedandthick.

3.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,addthewalnutsandpulseuntilbrokendownintoafinemeal.Addthecarrotjuice,ItalianBlendspices,andseasalt.Processuntiladough-like

mixturehasformed.Removethemixtureandpatintoan8-inchroundglassdishor6individualquichemolds.

4. Toss together the vegetable mixture and the macadamia mixture, folding together until wellcombined.

5.Topthequichecrustevenlywiththevegetablemixture.

6.Enjoythequichefreshordehydrate.Byremovingthemoisture,dehydratingsharpenstheflavorandproducesatraditionalquiche-liketexture.Setat118°Ffor2hours.

Note:Thequichecanbestoredintherefrigeratorforupto3days.

BLUEBERRYNO-BAKECOCONUTCOOKIESWho thinks of cookies for the brain? (I do!) These are a deliciousway to rev yourmind and body,whetherthey’reasnackforbreakfastoradesserttotopoffanyothermeal.Withanextrakickofginger,they’reafunwaytospiceupyourmealplan.

⅔cupdates

2tablespoonscoconutbutter

1cupcoconutflour

1teaspoonseasalt

2cupscoconutflakesorrawdesiccatedcoconut

2tablespoonsmacaroot

⅓cuphempseeds

16ouncesblueberries

1.InafoodprocessorfittedwiththeS-blade,processthedatesintoapaste.

2.Add thecoconutbutter, followedby thecoconut flour, seasalt,andcoconut flakes.Process intoadough-likemixture.

3.Addthemacarootandhempseeds;pulse.

4.Addtheblueberriesandpulseagainbriefly.

5.Scoopout2-inchballsandplaceintopapercandycups.

6.Refrigerateandenjoythroughouttheweekasabreakfastsnackordessert.

WALNUTBUTTERDESSERTBARSLike other desserts, these bars can double as snacks or even breakfast options. Freshwalnuts in thebutteraddproteinandflavor.

Forthewalnutbutter:

2cupswalnuts

Pinchofseasalt

1dropliquidstevia

Forthedough:

2cupssteel-cutoatsorrawbuckwheatflour

1tablespoongroundcinnamon

¼teaspoongroundginger

Bananaflakes,forgarnish

1.Tomakethewalnutbutter,inafoodprocessorfittedwiththeS-blade,processthewalnuts,seasalt,andsteviauntilrichandcreamy,scrapingdownthesidesasnecessary.Setaside.

2.Tomake the dough, pulse the steel-cut oats, cinnamon, and gingermixture until a dry dough hasformed.

3.Foldthewalnutbutterintothedrydoughuntilcombined,andpressthemixtureintoan8×8-inchglassbakingdish.Garnishthebarswithbananaflakesortopwithfreshfruitasyouenjoyeachbar.

AFinalNote

Mostofusdon’tthinkofit,butdietarychoicesareasimportanttothebrainastheyareforanyotherorganin thebody.Witheverymorselyoutake in,you’refeedingyourbraincellseitherpositivelyornegatively.Plant-basedoptionsnotonlyprovideessentialnutrientstopoweryourcognitivefunctionbutalsoloweryourriskofobesity,ahealthfactorlinkedtodecliningmentalcapacity.Livingcuisine’slow-calorie,low-fatrecipespromotelean,healthyeatingforoptimalweight,whichboostsbrainhealth.Andwhenitcomestoyourimmunesystem,Chapter6suggestshoweatingrawcanmakeyou“ArmedforGoodHealth.”

CHAPTER6

ARMEDFORGOODHEALTH

Yourimmunesystemisthemechanismyourbodyemploystopreventandcombatdisease.Itneedstobeintip-topconditiontoeffectivelyhandlethedailyassaults,bothinternalandexternal,onwell-being.Everythingyouencounter—fromtheairyoubreathetothestressorsyouexperiencetothechoicesyoumakeinlife—eithercompromisesorsupportsgoodhealth.(TheimmunesystemisfundamentaltothatpreventivemedicinewediscussedinChapter4.)Toensurethateachorganandsystemofyourbodyremainsfitandstrong,yourimmunesystemrelies

onacomplicatednetworkofcells, tissues,andorgans to tailor fightingstrategies thatprotectagainstinfection,chronicdisease,andevencancer.Whetherit’sdestroyingmicrobesorcurbingonesthatcan’tbeeliminatedcompletely,theimmunesystemperformsseamlessly.Thatis,aslongasit’shealthy,too!

FoodThatHealstheHealer

Whetheryouthinkofitornot,foodcanhaveadramaticimpactondefendingandhealingyourbody.But youhave tomakewise choices for it to be a valuable ally inyour immune systemarsenal.Theplant-basedfoodsoflivingcuisinesupportthebody’snaturalimmuneresponseinavarietyofways.Byofferingagreatspectrumofantioxidant-richvitamins,minerals,andenzymesalongwithamino

acids(thebuildingblocksofprotein), livingfoodspromoteanalkalineenvironment thatsupports theimmunesystemindoingitscomplexhealth-savingwork.(Contrastthattotheacidicdietandlifestylechoicesthatpromotedisease!)Among their duties, the antioxidants in living foodshelpprotect and repair cells damagedby free

radicals,byproductsofmanyofthetoxinsinourmodernworld.Freeradicalsinterferewiththeimmunesystem,contributingtoanumberofchronicdiseases,suchashardeningofthearteries,arthritis,lupus,andevencancer.Aplant-baseddietoffersanabundanceofbenefitsthatcreatemyriadopportunitiesforhealthinthebody,oftentimesreversingthedamageoffreeradicalsandstoppingtheoverproductionofwhitebloodcells.

ColorfulSourcesforSolubleVitamins

Whatarethebestoptionsinaraw-foodsdietforsupportingyourimmuneandlymphaticsystemsintheir cleansing roles?Many of the fruits, vegetables, and other options you’ll adoptwith this eatingstyle will help your body fight off infection and disease because they contain important nutrients,especiallytheantioxidantvitaminsC,E,andA(beta-carotene).Theseantioxidantsrepresenttwofamiliesofvitamins—water-solubleandfat-soluble—thatyouneed

tosupportmanybodyfunctions.Water-solublevitaminsareabsorbedandmetabolizedquickly, ratherthanbeingstoredinthecells,sotheymustbereplenishedeveryday.Fat-solublevitaminsdissolvein

fat,whichmeanstheleftoversarestoredinyourbody.Youdon’tneedtoreplacethemeveryday.No matter how your body processes them, these nutrients are abundant in colorful fruits and

vegetables, soyou can’t gowrong if you target amixof raw foods in red, purple, green, orange, oryellow.Yourdietandimmunesystemwillbebetterforit!

VitaminC

Awater-solublevitamin,vitaminCisabundantin:

Berries

Cantaloupe

Kale

Red,green,andyellowbellpeppers

Strawberries

VitaminE

Afat-solublevitamin,vitaminEisfoundin:

Chard

Mustardandturnipgreens

Nuts

Pumpkin

Sunflowerseeds

Beta-carotene

Anessentialnutrientthatconvertsintofat-solublevitaminA,beta-carotenecomesfromthepigmentgivingmanyfruitsandvegetablestheirbrightredororangecolor.Althoughcarrotsareaterrificsource,giventheirdeeporangehue,soare:

Apricots

Nectarines

Squash

Sweetpotatoes

Tangerines

AdvicefromtheChef

Tobuildapositiveimmuneresponseinthebody:

Incorporate rootvegetables.Beets,yams,carrots,andother suchvegetablesare rich inmineralsthatsupportyourbody’simmunesystem.

Try gluten-free grains. Because immune suppression often starts with food allergies,gluten-containingitemscandiminishyourbody’shealthyresponse.

Go light on sweeteners and steer clear of processed sugar. Use stevia in moderationinstead.

Try shiitakemushrooms in soups, salads, and sandwiches. They’re the best source ofimmunesupportfromthemushroomfamily.

Enjoyprobioticsorfermentedfoodsfortheirbody-cleansingpowers.Theynotonlyarecredited with bringing your digestive system into balance but also may bolster yourimmunefunction,especiallyduringcold-and-fluseason.

AffirmationsforImmuneHealth

Becauseyour immunesystemsupportseverypartofyourbody,youwant to support itwitheveryresourcepossible.Althougha living-cuisine lifestylepromotesdietary choices todefendyourorgansand cells, it also encourages the positive, reinforcing power of thoughts and words. To keep yourimmunesystemintheforefront,trytheseaffirmations:

“Ilovinglyreleaseallnegativityfrommybody.Mybodyreflectsmypositivenature.”

“Myimmunesystemsupportsmybody.Iamstrong,healthy,andresilient.”

ANTIOXIDANTTONICAquickpick-me-upinthemorningorasamidafternoonbreak,thisdrinkoffersablendofkeynutrients—antioxidants,proteins,andessentialfattyacids—forsupportingyourimmunesystem.

2apricots(withskin)

1cupfreshfigs(oruse½cupdriedandreconstituteorsoakinwarmwateruntilsoft)

1cupstrawberries

¼cupwater

2tablespoonsalmondbutter(optional)

1tablespoonmacaroot(optional)

1teaspooncinnamon

1teaspoondriedvanillabean(optional)

1.Usingablender,combinealltheingredients.

2.Pourintoaglassandenjoy.

Note: It’s best to enjoy this beverage immediately orwithin an hour or two for optimal results.Themixture can also be frozen and processed later through a Green Star juicer (with blank bladeattachment)foranincrediblesoft-serveantioxidant-richyogurt.

GOODHEALTHGREENJUICEAsasnackanytime,GoodHealthGreenJuicelendsanewtwisttoanoldadage:“Agreenjuiceadaykeepsthedoctoraway.”Atrightarethreesimplevariations.

Foranapple-celeryblend:

1RedDeliciousapple

1stalkcelery

½hothousecucumber

1cupspinach

2leaveskale

Foraspinach-pearblend:

2cupsspinach

1pear

1lemon

1-inchpiecefreshginger

Foracelery-kaleblend:

2stalkscelery

1leafkale

1greenapple

1lime

1.Foreachofthejuiceblends,passtheingredientsthroughabasicjuicer.

2.Formaximumbenefit,pourintoaglassandenjoyimmediately.

Note:Thisjuicecanbestoredforupto3daysifrefrigeratedinasingle-serving(pint-size)Masonorothercanning jar.Fill the jar to the top tominimizeoxygenexposureandsealwitha lid.Thesingleservingsizeisimportantbecauseyoudon’twanttoopenthejarmorethanonce.

IMMUNITYBOWLAblendofkale,quinoa,andotherveggiesgivesthisentréeitsnutrientpunch.Witheachdeliciousbite,you’renotonlycreatingbalanceforyourendocrinesystembutalsoassistingyourlymphaticsysteminremovingharmfultoxins.Tryitforlunchordinner.

Forthedressing:

½Hassavocado

2tablespoonslemonjuice

2teaspoonsdulseflakes

1teaspoonchilipowder

½jalapeñopepper(optional)

Forthe“bowl”:

4cupsfinelychoppedblackTuscankale,stemsremoved

2cupsQuinoaTabbouleh

2cupsdicedcucumber

½Hassavocado

1cupshavedcarrotcurls*

1.Tomakethedressing,inablendercombinetheavocado,lemonjuice,dulseflakes,chilipowder,andjalapeño.Refrigerateuntilreadytouse.

2.Tomake the “bowl,” in amedium-sizemixingbowl, combine the kale, tabbouleh, cucumber, andavocado.

3.Tosswith2to4tablespoonsofthedressing,totaste.4.Platethesaladandtopwiththecarrotcurls.

*Carrot curls are easily achieved by running a vegetable peeler the length of a carrot to shave thinpieces.

Note:Thisdressingcanbestoredintherefrigeratorforupto3daysforasaladrepeat.

STUFFEDSUN-DRIEDTOMATOESEasy to reconstitute, sun-dried tomatoes form the savorybasis for this simple snack.Theadditionofrawgarlic,lemonjuice,andherbsprovidesanimmunesystemboostertoanappetizeryoucanenjoybyyourselforsharewithguests.

12sun-driedtomatohalves

Forthefilling:

1cuprawtahinipaste

½cuplemonjuice

⅓cupsoakingwaterfromtomatoes

⅓cupchoppedscallion

⅓cupchoppedcilantro,plusmoreforgarnish

1½clovesgarlic,minced

1tablespoonseasalt

1.Soakthesun-driedtomatohalvesinwarmwateruntilsoft.(Althoughthey’llbedehydratedinalaterstep,they’rehydratedfirsttofill.)

2.Drain,reserving⅓cupofthesoakingwater.

3.Tomake thefilling, in thefoodprocessor,combine the tahinipaste, lemon juice, reservedsoakingwater,scallion,cilantro,garlic,andseasalt.Pulseuntilcombinedintoapaste.

4.Filleachsun-driedtomatowithroughly2teaspoonsoffilling.

5.Lineadehydratortraywithanonsticksurfaceanddehydrateat118°Ffor2hours.

6.Removeandgarnishwithadditionalcilantro.Enjoy!

Note:Youcanalsousefreshtomatoesforanalternativepreparationofthisrecipe.Thetomatoescanbestoredintherefrigeratorforupto3days.

GARLICKYKALECRISPSKalechipsaregrowinginpopularityaspeoplelearnthebenefitsofthisultimategreenfood.Simpletoprepare, these garlicky crisps can be finished in your dehydrator or lightly baked in your oven,dependingonyourpreference.

Forthechips:

10cupschoppedcurlykale

4cupschoppedcollardgreens

Forthemarinara:

2cupschoppedheirloomtomatoes

4sun-driedtomatoes,halved

1clovegarlic

1tablespoonrawagavenectarorrawhoney

2tablespoonsItalianBlend

1teaspoonseasaltor1tablespoonnutritionalyeast

1.Tomakethechips,inalargebowl,combinethecurlykaleandcollardgreensandtosstogether.

2. To make the marinara, in a blender combine the heirloom and sun-dried tomatoes, garlic, agavenectar,ItalianBlendseasoning,andseasaltandblenduntilwellcombined.

3.Pourthemarinaraoverthegreensandtosswell.(Ifusingnutritionalyeast,sprinkleoverthetopatthispoint.)

4.Line2dehydratortrayswithnonstickdryingsheetsanddispersethegreensevenly.

5.Dehydrateat118°Ffor6hours,oruntilcrunchy.

Note:Analternativemethodistolineacookiesheetwiththecrispsandbakeat250ºFfor25minutes,oruntilcrispy.Althoughslowbakingisn’tconsidereda“raw”preparationtechniqueperse,itwillstillyieldaplantfoodsnackthat’sgreatfortransitionaldiets,especiallywhencombinedwitharawsauce.

BASICPESTOThisrecipeincorporatestraditionalingredientsforatastyfillingoracrackerandvegetabledip.

⅓cupextra-virginoliveoil

½cupbasil

4to6clovesgarlic

1teaspoonseasalt

1cuppinenutsorpistachios*

Mixtheoliveoil,basil,garlic,andseasalt inablenderuntilwellcombined.Addthenutsandblendagain.Enjoy.

*Pumpkinseedscanbesubstitutedforthenutsifadinerisnutintolerant.

Note:Thepestocanbestoredinanairtightcontainerintherefrigeratorforupto2weeks.

CAULIFLOWERSOUPArichandcreamyblend, this soupworksgreat forboth liquid fastsandcold-weathermeals.PackedwithvitaminsCandK,thisdishgetsavitaminB12boostbyasprinklingofnutritionalyeastontop.

3cupschoppedcauliflower

2cupshotwater*

⅓cupchoppedsweetyellowonion

¼cuptahini

1mediumzucchini

1tablespoonmisopaste

1teaspoonseasalt

¼cupextra-virginoliveoil

Nutritionalyeast,totaste

1.Inablendercombinethecauliflower,hotwater,onion,tahini,zucchini,misopaste,andseasalt.

2.Blendonhighuntilwellcombined,beingcarefulnottooverheat(seeNote).

3.Withthemachinerunning,addtheoliveoilslowlythroughthefeedtubetoemulsifythemixtureandcreatearich,creamyblend.

4.Sprinklewithnutritionalyeastbeforepouringintobowls.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

Note:Heatingthissoupinablenderwilllikelyrequireahigh-poweredmodel.Totestforwarmth,keepyourhandsontheglasscontaineruntilyoufeelit,about2minutesintotheprocess.

LONGEVITYWRAPThiswrapwillquicklybecomeastapleinyourrawlifestylebecauseit’seasytoprepareinadvanceandthenpackforahealthylunchonthego.Onceyou’recomfortablewiththebasicrecipe,beadventurousandcustomizeitwithyourownfavoriteveggies.

2medium-sizecollardgreenleaves(de-stemmed)or2noriwrapsor2sproutedgraintortillas

Forthesun-driedtomatoketchup:

1cupsun-driedtomatoes,soakedinwateranddrained

1Romatomato

1tablespoonrawagavenectar

1teaspoonseasalt

Forthefilling:

1cupdicedbroccoli

1cupdicedsquash

1cupdicedtomato

1cupchoppedredchard

⅓cupslicedolivesordicedavocado

1.Tomakethesun-driedtomatoketchup,inafoodprocessorfittedwiththeS-blade,combinethesun-driedtomatoes,Romatomato,agavenectar,andseasalt.Processuntilathickpastehasformed.Transfertoabowlandsetaside.

2.Tomakethefilling,inamedium-sizemixingbowl,tosstogetherthebroccoli,squash,tomato,redchard,andolives.

3.Layoutthewrapperofyourchoiceandspreadwithathinlayerofketchup.

4.Dividethefillingevenlybetweeneachwrapandrolltightly.

5.Cutonthediagonalandserveupfresh.

Note:Eachwrapcanbewrappedinparchmentpaperandstoredintherefrigeratorforupto1day.

THAILIMEWRAPSThe filling for this recipe is a two-for-one.You can experience the vegetable, herbal, and spice-richbenefitsasthecenterofasandwichwraporasatopperforsoup.Eitherway,theimmune-enhancing,digestive-supportingingredientswillwarmyouatlunchordinneronacoldday.

8medium-sizenapacabbageleaves

Forthefilling:

2cupsjuliennedcrooknecksquashorzucchini

2cupsbeansprouts

1cupyoungThaicoconutflesh

¼cupshreddedcarrot

¼cupfinelychoppedcelery

1sheetnori,slicedlengthwiseintoslivers

2tablespoonschoppedbasil

2tablespoonscoconutaminos(anaminoacid–richliquidsimilartosoysauce)

1tablespoongratedginger

1tablespooncoconutoil

1teaspooncayennepepper

1clovegarlic,minced

Juiceof1lime

Forthesoup:

1tablespoonmellowwhitemiso

2stalkscelery,chopped

1scallion,chopped

3cupshotwater*

1ouncegingerjuice

1ouncecoconutaminos

1.Tomakethefilling,tossthesquash,beansprouts,Thaicoconutflesh,carrot,celery,andsliverednoritogetherinamedium-sizebowl.

2.Addthebasil,coconutaminos,ginger,coconutoil,cayennepepper,garlic,andlimejuice.Mixuntilthevegetablesarecoated.

3.Layout2napacabbageleavesonacuttingboardandfillevenlywithone-fourthofthemixture.Rollintoawrap.

4.Repeatwiththeremainingcabbageleavesandfilling.

5.Alternatively,tomakethesoup,inablendercombinethewhitemiso,celery,scallion,water,gingerjuice,andcoconutaminosandblenduntilsmoothorslightlychunky,asyouprefer.

6.Fill4bowlswith¾cupofthesoupmixture.

7.Addone-fourthofthefillingtoeach.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

Note:Thisrecipeisbestenjoyedfresh,butthevegetablemixturecanbestoredintherefrigeratorforupto1day.

BROCCOLIFUSIONGood for any seasonof theyear, thisdish is a “fusion,”or joining,of twovegetables—broccoli andonions—touted for their immune-enhancing capabilities. Even when lightly dehydrated, broccolimaintains itsenzyme-andnutrient-richdensity.Whencombinedwithalmonds, redonions,andotherhealthyingredients,itmakesforapowerfulsystemboosterinspring,summer,winter,orfall.

Forthemarinade:

½cupextra-virginoliveoil

2tablespoonsrawagavenectar(optional)

2tablespoonslemonjuice

1tablespoonmisopaste

½clovegarlic

Forthefusion:

8cupschoppedbroccoli

1cupthinlyslicedredonion

½cuppinenutsorchoppedalmonds

1. Tomake themarinade, in a blender or using an immersion blender, combine the olive oil, agavenectar,lemonjuice,misopaste,andgarlicuntilsmooth.

2.Tomakethefusion,inamedium-sizebowl,tossthebroccoli,redonion,andpinenutstogether;addinthemarinadeandtossuntilwellcoated.

3.Lineadehydratortraywiththebroccolianddehydrateat118°Ffor3hours.Enjoy.

Note:Ifyoudon’thaveadehydrator,parboilthebroccolibeforetossingitwiththeotheringredientsinthemarinade.Ineithercase,thisdishcanbestoredintherefrigeratorforupto4days.

EGGPLANTSPEARSItalianeggplantprovides theperfect lengthwise surface foradish that’salsopepperedwith immune-enhancingherbssuchascumin,turmeric,andbasil.Accompaniedbyasalad,EggplantSpearsaregreatasthecenterpieceofyourfamilydinnerorasavegetableaccompanimentonacompanybuffet.

Four4-to6-inchItalianeggplants

Forthedressing:

6tablespoonsextra-virginoliveoil

1tablespoonseasalt

Forthefilling:

1redbellpepper

2cupsBasicPesto

2tablespoonsturmeric

1teaspooncumin

1.Slicetheeggplantlengthwise.

2.Tomakethedressing,whisktogethertheoliveoilandseasalt.

3.Brushthedressingonthecutsideoftheeggplantuntiltheoilisabsorbed.Setaside.

4.Tomake the filling, ina foodprocessor fittedwith theS-blade,process the redbellpepper,pesto,turmeric,andcuminuntilachutneyorrelishhasformed.

5.Spreadthechutneyoverthespears,coatingeach.

6.Lineadehydratortraywithanonstickdryingsheetanddehydrateat118°Ffor2to4hours.Ifyoudonothaveadehydrator,youcanletthisrecipesitintherefrigeratortoallowtheeggplanttosoften,andenjoyafterabout4hours.

Note:BecauseItalianeggplantsaresmallerthanstandardeggplants,twopiecesconstituteaservinginthisdish.Thisdishcanbestoredintherefrigeratorforupto3days.

DOWNSOUTHGREENSThissweet-and-savorysaladmixtureblendsthehealth-enhancingbenefitsofkale,mustardgreens,andcollards.Forthosenewtothedarkgreensexperience,I’veaddedmustardtothedressingtoneutralizethebitternesspeoplesometimestastewhenintroducingthesenewingredientstotheirpalate.

Forthedressing:

⅓cupextra-virginoliveoil

2tablespoonsstone-groundmustard

2tablespoonsrawagavenectarorrawhoney

1teaspoonseasalt

Juiceof1lemon

Forthesalad:

2cupschoppedkale

1cupchoppedmustardgreens

1cupchoppedcollardgreens

½cupdriedcranberries(unsweetened)

½cupwalnutpieces

1.Tomakethedressing,inasmallbowl,whisktogethertheoliveoil,mustard,agavenectar,seasalt,andlemon.

2.Tomakethesalad,inamedium-sizemixingbowl,combinethekale,mustardgreens,collardgreens,cranberries,andwalnutpieces.

3.Pourthedressingontothegreens,tosswell,andserve.

Note:Thisrecipecanalsobemadeinadvanceandstoredintherefrigeratorforupto2days.Thedarkgreenswillonlysoften,becomingevenmoreenjoyable.

THREE-BERRYSALADThis dish celebrates themultiple nutritious benefits of three different fresh organic berries.Combineblueberries,blackberries,andstrawberrieswithotherhealthyingredientsforadelicioussaladthatkeepsyouenergizedintheafternoonwhilesupportingyourbodyindealingeffortlesslywithstress.

2cupsblueberries

2cupsblackberries

2cupsstrawberries

2cupsshreddedjicamaorgreenapple

Forthedressing:

¼cupyoungThaicoconutflesh

2tablespoonswater

2tablespoonslemonjuice

1teaspoonvanillabeanpasteordriedvanillabean

1teaspoonhempproteinpowder(optional)

1teaspoonseasalt

1teaspoonpoppyseeds

1.Washtheberrieswell.Combinewiththejicamainamedium-sizemixingbowlandsetaside.

2.Tomakethedressing,inablendercombinethecoconutflesh,water,lemonjuice,vanillabeanpaste,hempproteinpowder,andseasalt.Blenduntilwellemulsified.

3.Foldinthepoppyseeds.

4.Tosstheberriesinthedressingandserve.

Note:Thissaladcanbestoredintherefrigeratorforupto5days.

CINNAMONTORTESThispecan-and-figdessertgetsitsflavorfulkickfromcinnamon,apopularspiceinbothtraditionalandrawdiets.Bystimulatingdigestionandsupportingthebody’simmunesystem,however,cinnamonaddsmore than just distinctive aroma and flavor to a quick dessert. It’s health enhancing and alkalineforming!

2cupspecans

1tablespooncinnamon

1teaspoonnutmeg

3dropsliquidstevia

2cupsdriedfigs,reconstituted

1teaspoonseasalt

Orangeslices,driedcranberries,orraspberries,forgarnish

1.InafoodprocessorfittedwiththeS-blade,combinethepecans,cinnamon,nutmeg,andstevia.

2.Pulsethemixtureuntilbrokendownintoameal.

3.Addthefigsandsalt,andprocessuntiladough-likemixturehasformed.

4.Usingascoop,gentlyscoopout12servingsandplaceonatrayordish.

5.Presstheroundsdownsoftly,creatingaroundtorte.

6.Topeachtortewiththegarnishofyourchoiceandchilluntilreadytoserve.

Note: The tortes can be stored in the refrigerator for up to 1week. If using fresh fruit, garnish justbeforeserving.

AFinalNote

Unless your immune system is healthy, your body doesn’t have a fighting chance to ward offinfection or disease. It’s that simple.You need this intricate network of organs, tissues, and cells tohandleassaults fromavarietyof corners,both insideandoutsideyourbody.What’s thebestway toensurethatyourimmunesystemstaysstrong?Feeditfoodsthatpromoteanalkalineresponsesoitcanfight effectively. By providing antioxidant vitamins and other nutrients through colorful fruits andvegetables,livingcuisinesupportstheimmunesysteminitsstrategicdefensework.Chapter7,“HealingYourHeart,”explainswhatthesecolorfulcomponentsdointhecardiovascularsystem.

CHAPTER7

HEALINGYOURHEART

Fewthingsprotectyourheart like thefoodyoueat. It’snosecret thatcardiovasculardisease is thenumber one killer in theU.S. It causesmore than half amillion (or one in four) deaths a year.Yetresearchconsistentlypointstofoodaseitherfacilitatingcoronaryproblemsorpreventingthem.Amplescientificevidence, for instance, linksadiethigh in fatandsugar to the risk factors—elevatedbloodpressureand“bad”cholesterol—for thisdisease.Thathas ledat leastonecardiovasculardiseaseandpreventionexpert,Dr.CaldwellB.Esselstyn,Jr.,tosuggest:“Heartdiseaseisnotgoingtobecausedbyyourgenes.It’snotgoingtobecausedbyyourstress.It’snotjusttheluckofthedraw.It’safood-borneillness.”AformerClevelandClinicsurgeon,clinician,andresearcher,Dr.Esselstynbeganhisheart-healing

work in themid-1980s after observing lower rates of breast cancer and virtually no heart disease incountries that follow a non-Western diet rich in plant foods. He saw correlations observed by otherresearchers:Oncepeoplenative toAfrica,ruralChina,andotherculturesadopt theeatingpatternsoftheWesternworld,theysoonseetheircholesterolandcoronaryprofilesgobad,too.Groundbreaking evidence from his subsequent 20-year nutritional study suggests that doctors can

prevent,reverse,orstoptheprogressionofheartdiseasebyurgingpatientstofocusonthedietaryandlifestylecausesofthediseaseratherthanjusttreatingitssymptoms.Indoingso,Dr.Esselstynandhiscolleagues have witnessed a 90 percent success rate in treating patients once believed to havenonreversibleheartdisease.Whatwas behind the amazing turnaround? Study participants experienced positive results by first

understandinghow theyhad systematicallydamaged twocritical factors—endothelial cells andnitricoxide—related to their heart health, and then changing their diet and lifestyle to restore them.Endothelialcells,asinglelayerofcellsliningyourarteries,serveasmicroscopicinsulation,clearingapathwaysoyourbloodcanflowfreelyandyourheartcanfunctionproperly.Todoso,theymanufactureamagicmolecule,callednitricoxide. Itnotonlykeepsoxygen-richbloodmovingsmoothlybutalsopreventstheplaqueresponsibleforcoronaryarterydiseaseandheartattacks.Overthepastseveraldecades,scientistshaveidentifiedabevyofhigh-fatfoods,especiallyanimal

fats,dairyproducts,andcertainoils,aswellassugar,thatdamageendothelialcellsbyinterferingwiththeirabilitytoproducenitricoxide.Asthelevelofnitricoxidebecomesreduced,theriskthatplaquewillmountandobstructorevenrupturethearteriesrises.On the good-news front, scientists have also learned that eliminating animal products and other

processedproductsfromyourdietcanbeginthehealing.Whenyoustopeatingfoodsinjurioustoyourblood vessels, and replace them with a plant-based menu, your endothelial cells start repairingthemselves.Nitricoxidelevelsarerestored.Youbegintoseeareversalintheriskfactors,suchashighcholesterol andbloodpressure, linked to coronaryproblems.Most important, heart disease is halted.“Whenpatientsseetheresultsandunderstandthattheyhavecontrolinannihilatingthisdisease,”saysDr.Esselstyn,“itcanbeveryempowering.”

ARaw-FoodsSolution

Whichfoods,then,aremostbeneficialforhearthealth?Becausetheycontainimportantaminoacids,antioxidants,andotherphytonutrients,darkleafygreenvegetablesshouldtopyourlist.Byincreasingnitric oxide production and protecting against heart-related illnesses, the green powerhouses arugula,broccoli,mustard or turnip greens, kale, and spinachoffer raw-food enthusiasts a spectrumof heart-healing options. In addition, quinoa, buckwheat, cantaloupe, oranges, and all berries are sources ofprotein,vitamins,andmineralsthatsupporthearthealth.Even more important, a raw-foods diet eliminates the kind of saturated fat and other oils—corn,

safflower,soybean,sunflower,canola,andpalm—acknowledgedasbadforhearthealth.Butwheredoplant-basedoils—rawolive,hemp, flaxseed,coconut,andavocado—fit in in termsof theheart?Thesamecautionaryrulesapply:Avoidthemifyoualreadyhaveheartdisease.Eventhoughasmallamountcanbesupportive,usethemsparinglyifyou’reatriskforheartdisease.The same take-it-easy approach applies to nuts, seeds, and avocado. If you don’t have coronary

problemsandyourtotalcholesterolandlow-densitylipoproteins,or“LDLs,”arebelow150totaland80,respectively,it’sfinetoincorporatethemintoyourdiet.Almonds,pecans,andwalnuts,alongwithhemp, sunflower, chia, and pumpkin seeds, are sources of healthy fat, protein, and fiber. But if youalreadyhaveheartdisease,treadcarefully,becausetheseitemsmayincreaseyourcholesterolandtheywon’treverseyourdisease.Eventhoughplant-basedoilsarehealthierfortheheartthanotheroptions,youstillhavetoexercisecautionwithanyfats.Soalwayscheckwithyourphysicianfirst.

“Ibelievethebestwaythataphysiciancanshowpatientsrespectisbygivingthemtime.Iwanttospendthesamefivehourswithpatientsasacardiacsurgeon.ButIwanttobewiththemwhenthey’reawakeandcanfullywraptheirarmsaroundwhatthey’vebeendoingtocausethisdisease.Iwantthemtounderstandhowthey’vebeensystematicallydamagingtheirendothelialcellsanddecreasingthe

levelsofnitricoxidesothey’reempoweredtorestoreboth.”

—DR.ESSELSTYN

AdvicefromtheChef

Tosupporthearthealth:

Addfreshcitrustoyourdailyfare.Grapefruit,oranges,lemons,andlimesarenaturallyfat-freeflavoringsformanydishes,aswellasrefreshingsnacks.

Becreativewithchoppedsalads.Myfavorite isasimplemixofbroccoli,greenbeans,spinach,anddicedtomatotossedinaquickblendoflemonjuiceandmustard.

Topanysaladwithsimplesweetmustardorothervinaigrettes.Byinfusingintenseflavorintosmallamountsofrawoil,thesedressingsareheart-healthy.

Looktolow-fatoptionssuchashummusandotherhigh-proteinspreads.Legumessuchaslentilscanbeprocessedintocreamyheart-friendlysnacks.

MakesuredishessuchasGardenGazpachoarepartofyourweeklystaples.They’relowinoilandhighinothernutrients,soyou’llexperienceheartprotection.

AffirmationsfortheHeart

Whenitcomestoyourcardiovascularsystem,howimportantisyourmentalandemotionalstatetoyour physical health? According to Michael Miller, M.D., director of the Center for PreventiveCardiologyattheUniversityofMarylandMedicalCenter,it’ssocriticalthat,inthefuture,“itmaybepossible to incorporate laughter intodailyactivities, justas isdonewithotherheart-healthyactivitiessuchastakingthestairsinsteadoftheelevator.Therecommendationforahealthyheartmayonedaybeexercise,eatright,andlaughafewtimesaday.”Togetstartednow,trythesemantras:

Tosupportoverallhearthealth:“Myheartbeatstotherhythmoflove.”

Tofindpeacewithanyseriousheartissue:“Ilovinglyallowjoytoflowthroughmymindandbody.”

MORNINGBLISSBARSAquickfoodforlaunchingtheday,MorningBlissBarssupportyourbodybypackingvariousessentialsinoneplace.

Forthecrust:

2cupswalnutpieces

1cupbuckwheat,sprouted*

½cupdates

1tablespooncinnamon

1teaspoonseasalt

Forthetopping:

2cupsfreshfruitofchoice

½cupwalnutoralmondbutter

1cupcoconutflakes

1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,processthewalnutpieces,buckwheat,dates,cinnamon,andseasaltuntiladoughballisformed.

2.Pressthemixtureintoaglassloafpan.

3.Tomake the topping, ina foodprocessor fittedwith theS-blade,process the fruituntil a jam-likemixturehasformed.

4.Thinlyspreadthenutbutteroverthecrust,topwiththefruit,andsprinklewiththecoconutflakes.

5.Cutbarsinto6equalportionsandenjoy!

*Tosproutrawbuckwheat,coverthegrainswithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

Note:Thisdishcanbestoredintherefrigeratorforupto5daysforaneasybreakfastonthego.

KIWIANDGOJIBERRYSALADForacolorfulpotluckdish,trythissalad!Justdoubletherecipeormultiplyitagain,dependingonthesizeofthecrowd.GojiberriesandkiwiarebothhighinvitaminC,anantioxidantnecessaryformanybodyfunctions, includingsupportingandmaintainingbloodvessels.Thehempseedssupplyomega-3fattyacids.

4medium-sizekiwi

1cupblueberries

1cupdriedgojiberries

½cuphempseeds

Juiceof1Meyerorregularlemon(optional)

1dropliquidstevia

Dashofseasalt

1.Onacuttingboard,removetheskinofthekiwiandsliceeachoneinhalflengthwise.

2. Place the flat side of each kiwi down on the board and cut them into ½-inch half-moon shapes.Combinewiththeblueberries,gojiberries,andhempseedsinamedium-sizebowl.

3.Squeezethelemonjuiceoverthesalad.Chillintherefrigerator.Dripthesteviaandsprinkletheseasaltatopthesaladjustbeforeserving.Tosslightlyandservechilled.

Note:Thissaladcanbestoredinanairtightcontainerintherefrigeratorforupto4days.

MUSTARDSALADFeaturingafreshselectionofgreensinadelightfullycrispmustarddressing,thissaladisago-tochoicefortheheart-healthyclientsonthe118Degreesrestaurants’mealprogram.Inyourdietplan,useitasasideforlunchordinner,ormakeittheentrée.Itcanchangewiththeveggiesoftheseason!

Forthesalad:

2cupschoppedredchard

2cupschoppedbabyromainelettuce

½cupthinlyslicedredbellpepper

½cupseasonalvegetablesofchoice(Iloveyellowcrooknecksquashandbroccoli,butotheroptionsmayincludemushrooms,cauliflower,eggplant,orcelery.)

½cupsteamedquinoa(optional)

Forthedressing:

3tablespoonsstone-groundorganicmustard

3tablespoonsMeyerlemonjuice

3tablespoonsrawapplejuice

Pinchofdulse

¼cupdriedbananaflakesorpomegranateseeds

1.Tomakethesalad, inamedium-sizemixingbowl,combinetheredchard, lettuce,redbellpepper,seasonalvegetables,andquinoa;tosstogetherwell.

2. Tomake the dressing, in a small bowl,whisk together themustard, lemon juice, apple juice, anddulseuntilwellblended.Pouroverthesaladandtosswell.

3.Garnishwiththebananaflakesandenjoy!

TANGERINEBEETSLAWChock-full of nutrients—vitaminC, folate, potassium, andmagnesium—that support a healthyheart,thissaladisarecipeforavertingcoronaryarterydisease.Tangerinesandbeetscometogetherinadishthatcanbeusedasaside,asanappetizerwithcrackers,orasthefillingofabuckwheatwrap.

2cupsshreddedbeets

½cupchoppedscallion,plusmoreforgarnish

¼cupfreshorangejuice(rawunpasteurizedfreshtangerinejuiceworkswell,too,ifit’savailable!)

1teaspoonseasalt

¼cupdicedavocado

2cupstangerineslices

1.Inamedium-sizemixingbowl,tosstogetherthebeets,scallion,orangejuice,andseasalt.Letsitfor15minutes.

2.Justbeforeserving,tosstheavocadoandtangerinestogetherlightlyinanothermedium-sizemixingbowl.

3. In a circularmold with a removable top piece, layer the beet and avocado-tangerinemixtures tocreateastack.Gentlyinvertthemoldandremovethetop,pressingthecontentsontoaplate.

4.Garnishtheplatewithadditionalscallion.

Note:Theslawcanbestoredwithouttheavocadointherefrigeratorforupto3days;addfreshavocadojustbeforeserving.

SPICYTOMATILLOSOUPOil- and sugar-free but still flavorful, this soup relies on aMexican edible that grows readily in theAmerican Southwest. The tomatillo—a greenish-purple fruit, sized between a cherry tomato and anapricot—provides the hearty and heart-healthy foundation for this spicy, satisfying lunch or dinnerentrée.

6tomatillos

½cupwater

¼cupchoppedredonion

3tablespoonschoppedcilantroleaves,plusmoreforgarnish

2teaspoonsseasalt

1clovegarlic

Juiceof2serranopeppers,extractedusingajuicer

Carrotshreds,forgarnish

1. In a blender combine the tomatillos,water, redonion, cilantro leaves, sea salt, garlic, and serranopepperjuice;blenduntilwellcombined.

2.Ladlethesoupintobowlsandgarnishwithadditionalcilantroandtheshreddedcarrot.

Note:Thissoupcanbestoredintherefrigeratorforupto4days.

GARDENGAZPACHOA“gardenofhealth,” thischilled soup ispackedwith freshvegetablesandherbs, so it’s also repletewithavarietyofvitamins,minerals,andotherphytonutrients.Apureethat’sbothfillingandflavorful,GardenGazpachocanbeservedduringeveryseason.If tomatoesaren’tavailable, justdoubletheredbellpepper.

2cupschoppedtomato

2cupschoppedcucumber

1cupchoppedredbellpepper

½cupwater

½cupchoppedfreshbasil

2clovesgarlic

2tablespoonslemonjuice

1teaspoonseasalt

½cupshavedasparagus,forgarnish

½cupchoppedredchard,forgarnish

1.Inablendercombinethetomato,cucumber,redbellpepper,water,basil,garlic,lemonjuice,andseasalt.Blenduntilwellcombined.

2.Ladlethesoupintobowlsandgarnishwiththeasparagusandchard.

Note:Thissoupcanbestoredintherefrigeratorforupto4days.

CABBAGECUPSWITHCAULIFLOWERPUREEEatingaheart-healthydietdoesn’thavetobeboring!It’seasytoaddalittleflairtoyourmenuwithadish thatblends thevegetable staplesyouknow—cauliflower, tomatoes, and redonions—with a fewnewtastes.

6smallnapacabbageleaves

Forthecauliflowerpuree:

3cupslightlysteamedcauliflowerflorets

½cuphotwater*

2tablespoonschoppedparsley

1teaspoonmisopaste

Forthetopping:

½cupthinlyslicedredonion

2tablespoonscoconutaminos

2cupsdicedheirloomtomato

2cupschoppedspinach

1.Tomakethecauliflowerpuree,inafoodprocessorfittedwiththeS-blade,combinethecauliflower,hotwater,parsley,andmisopaste.Pulseuntilpureed.

2.Tomake the topping, in amedium-sizemixingbowl, combine the redonionandcoconut aminos.Tossandletstandforafewminutesuntiltheonionbeginstosoften.

3.Addthedicedtomatoandspinach,andtoss.

4.Placethecabbageleavesonacuttingboard.Lineeachspinewithone-sixthofthecauliflowerpuree.Topwithone-sixthofthetoppingmixture.Serveatroomtemperature.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

Note:Thisdishcanbestored in therefrigeratorforup to3days.Store thecomponentsseparatelyorassembled.

TOSSEDMARINATEDBROCCOLIBOWLThebeautyofthisbroccolidishisthatit’snotonlyaculinaryplusforheart-healthy-mindedindividualsbuttasty,too.Whetherservedasanentréeorintroducedasaside,thismarinatedbroccolicombooffersaflavorandtextureduothat’sasurewinner.

Forthemarinade:

½cupcoconutaminos

½cupcoconutwater

1redbellpepper,coredandseeded

1clovegarlic

1teaspoonmisopaste

1teaspoonchilipowder

Juiceof1lemon

Forthevegetablemixture:

4cupschoppedbroccoli

2cupsjuliennedzucchini

1cupshreddedcarrot

1cupfinelychoppednapacabbage

1cupde-stemmed,choppedshiitakemushrooms

1. Tomake themarinade, combine the coconut aminos, coconutwater, red bell pepper, garlic,misopaste,chilipowder,andlemonjuiceinablender.Blenduntilcombined.

2. To make the vegetable mixture, in a large mixing bowl, combine the broccoli, zucchini, carrot,cabbage,andshiitakemushroomsandtosstogetherwell.

3.Pourthemarinadeoverthemixtureandtosswell.

Variation:Addsesameseedsforextraflavororcayennepepperformorespice!

Note:Thisdishcanbestoredintherefrigeratorforupto3days.

ROLLEDSTREETTACOSAheart-healthyvariationonacommonlunchandsnacktheme,thesetacosblenddarkleafygreens,avarietyofvegetables,andredbellpeppersintoafillingtreat.Theingredientsbringtogethermanyofthenutrients,suchasfolateandvitaminB6,thatyourbloodvesselsneedtofunction!

2cupschoppedredbellpepper

2cupschoppedredchardleavesandstems

1cuppeeledanddicedtomatillos

½cupchoppedcilantroleaves

¼cupchoppedscallion

1teaspoonseasalt

1clovegarlic,minced

2cupsdicedavocado

2cupsdicedmushrooms

4smallcollardgreenleaves

1.InafoodprocessorfittedwiththeS-blade,combinetheredbellpepper,chard,tomatillos,cilantro,scallion,seasalt,andgarlic.Pulsetheingredientsuntilachunkysalsa-liketextureisachieved.

2.Addtheavocadoandmushrooms.Lightlypulseuntilcombined.

3.De-stemeachcollardgreenleaf.

4.Fillthecenterofeachleafwithone-fourthofthemixture.Rollupeachtacoandenjoyrightaway.

Note:Thesetacoscanbestoredintherefrigeratorforupto2days.

BUTTERNUTSQUASHANDSWEETONIONCRACKERSAdeliciousoil-freesnack,thistangyoptionservesasagreatbaseforappetizersoranaccompanimentforcrudités.

2cupsquinoa,sprouted*

2cupsdicedbutternutsquash

½cupwater

2clovesgarlic,chopped

¼cupchilipowder

1tablespoonseasalt

4cupsthinlyslicedsweetonion

1.Inablendercombinethequinoa,butternutsquash,andwater.Blend.

2.Addthegarlic,chilipowder,andsalt.Blendagain.

3.Inamedium-sizemixingbowl,combinetheonionandbutternutmixture;tosstogetherwell.

4.Prepare2dehydratortrayswithyourchoiceofnonsticksurface.

5.Scoopout twelve2-tablespoonportionsof themixture andplace evenlyon the trays; flatten eachscoopinto¼-inch-thickrounds,approximately3inchesindiameter.

6.Dehydratethecrackersat118°Ffor12hours,gentlyliftingandflippingthecrackershalfwaythroughtheprocess.

7.Removefromthedehydratorandletcool.

*Tosprout rawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

Note:Thesecrackerscanbestoredinanairtightcontainerinthepantryindefinitely.

HEARTCAKESLightfatscometogetherwithantioxidant-boostingberriestoproduceadeliciousandinvigoratingsnackortreat.Iusea4-inchcutter,butfeelfreetogosmallerorlarger.

2cupscoconutflour

½cupcoconutwater

2cupsraspberriesorstrawberries

4dropsliquidstevia

1teaspoonvanillabeanpaste*

1teaspoonseasalt

1.InafoodprocessorfittedwiththeS-blade,pulsethecoconutflourandwateruntilwellcombined.

2.Add1cupoftheberriesalongwiththestevia,vanillabeanpaste,andseasalt.Processuntiladough-likemixturehasformed.

3.Pat themixtureintoan8×8-inchglassdish.Sliceormashtheremaining1cupberriesinasmalldishtocreateatoppingforthecakes.Setaside.

4. Taking a small heart-shaped cookie cutter, cut out hearts and arrange them on a silicone-lineddehydratortray.Dehydratethecakesat115°Ffor4hours.**Removethecakesandtopwiththefreshberries.

*Ifyoudon’thavevanillabeanpaste,substitutenaturalvanillaflavoringbutnotpurevanillaextract.Itcontainsalcohol,whichdoesn’ttranslatewelltaste-wise.

**Even without a dehydrator, you can still enjoy this recipe. The crust will just be softer than adehydratedshell.

Note:Thisdishcanbestoredintherefrigeratorforupto1week.

POMEGRANATEPARFAITSWith antioxidant-filled pomegranate seeds, this parfait is a fun way to fuel your heart. A summerfavorite,it’salsoafreshtakeonthestandardwhippeddessert.Enjoyitwithaglassofsparklingteaatyournextgardenparty,andtoastyourvibranthealth!Ifyou’resoinspired,tryitforbreakfast,too!

2cupschoppedfreshfruit(Ilovepineapple,butyoucanalsousekiwi,mango,passionfruit,peaches,berriesofanysort,oranges,andothercitrusfruits.)

3frozenbananas

1cupwalnuts(optional)

2tablespoonsWarriorFoodorotherplant-basedproteinsupplement(optional)

2cupsCreativeCrunchyGranolaorsteel-cutoats

2cupspomegranateseeds

1.Chillthechoppedfruituntilreadytouse.

2.Usingablender,blendthefrozenbananasuntilathickicecream–likechoppedtextureisachieved.

3.Addthewalnutsandproteinpowder.

4. In a parfait glass, layer 2 tablespoons banana, 2 tablespoons fruit, 2 tablespoons granola, and 2tablespoonspomegranateseeds.

5.Repeatthisprocess3times,fillinguptheglass.

Note:Youcanrefreezebananaleftoverstousethefollowingday.

CHOCOLATEBERRYTRIFLEMy grandmother always attended dinner parties with a giant trifle in hand. I’m not sure which Iremember more—the beautiful crystal bowl, the scrumptious-looking layers, or the incredible berrytopping—but when it landed on our table, we were in for a treat. Grandma’s classic trifle is theinspirationforthishealthydessert.Thisoneisgreatforsharing,too!

Forthecacaocrème:

1Hassavocado

½cupcoconutwater(orregularwater)

½cuprawcacaopowder

½cuprawagavenectar

Pinchofseasalt

Forthecakemixture:

2cupspecansorwalnuts

½cuprawcacaopowder

1tablespooncinnamon

1teaspoonseasalt

⅓cuprawagavenectar

4cupsmixedberries(strawberries,blueberries,raspberries,orothersofyourchoice),plus½cup,sliced,forgarnish

1.Tomakethecacaocrème,combinetheavocado,coconutwater,rawcacaopowder,rawagavenectar,andseasaltinablenderandblendwell.Placeintherefrigeratorwhilepreparingtherestofthedish.

2.Tomakethecakemixture,inafoodprocessorfittedwiththeS-blade,chopthenutsuntilafinemealhasformed.

3.Addthecacaopowder,cinnamon,andseasalt,andblendagain.

4.Addtheagavenectarandprocessuntilaballhasformed.

5.Toassembleinatriflebowl,layerone-thirdofthecakemixture,followedby1⅓cupsofthemixedberries,andthenone-thirdofthecrème.Repeat2moretimesuntilalltheingredientsareused.

6.Garnishwiththefreshslicedberries.

AFinalNote

Fordecades,researchhaslinkedwhatyoueatwiththemajorriskfactorsforcardiovasculardisease.In fact, one scientist’s groundbreaking nutritional study demonstrates that by focusing patients onchanging their dietary and lifestyle choices, rather than just treating symptoms, physicianscanmakesignificant progress in preventing, reversing, and even stopping heart disease. Because plant-basedfoodsarerichinheart-healthynutrientsandlowinheart-unhealthyfats,they’reanexcellentfirststepinthisprocess.Butwhatcan theydo forotherconditions?AsChapter8 suggests, thereareundeniablebenefitsin“Eating‘Raw’forDiabetes.”

CHAPTER8

EATING“RAW”FORDIABETES

Ifyouhavediabetes,youalreadyknowthatfoodandlifestylechoicescanaffectyourbloodsugar.Butwhatdoesaplant-baseddietbringtothetable?Besideseliminatinghighfatsandacidicfoods, itoffersmanyofthenutrientsyouneedtoforgeahealthybodywhilecontrollingtype1ortype2formsofthischronicandpotentiallylife-threateningdisease.Abalanceddietof“raw”vegetables, fruits,wholegrains (quinoaandbuckwheat, forstarters),and

legumes (dried beans, peas, and lentils) yields a multitude of vitamins, minerals, protein, complexcarbohydrates, and fiber. Not only do these choices offer tremendous general healing and anti-inflammatorycapabilities,butthey’realsolow-calorieandlow-glycemic.Thatmeanstheykeepobesity,a critical diabetes cofactor, at bay while ensuring that blood glucose reaches and stays as close tonormalaspossible.Because of such results, one prominent holistic physician,Gabriel Cousens,M.D., believes that a

plant-baseddietisanaturalwaytoimprovediabetes,particularlytype2,andactuallyhealit.Healingfor some 180 diabetics who’ve participated in his 21-day medically supervised nutritional programmeansthatthey’reoffinsulinorotheroralmedicationswithanacceptablefastingbloodsugarleveloflessthan100.Thatgroupincludesnon-insulin-dependentandinsulin-dependenttype2diabetics(thosewho fail to process insulin normally) as well as individuals with prediabetes. It has also generatedpositiveeffectsforsometype1diabetics,peoplewhodon’tproducetheblood-regulatinghormone,letaloneprocessit.Thesenumbersmayseemverysmallcomparedtothe26millionAmericanswhohaveeithertype1

ortype2diabetes.ButDr.CousenshaswitnessedenoughimprovementathisPatagonia,Arizona,Treeof Life Rejuvenation Center to see his protocol as a treatment option for people with diabetes,prediabetes, or even a predisposition to blood sugar imbalances. The key to its success lies in strictadherencetoanindividualizedregimen,whichfavorslow-glycemicgreensandotherveggiesplusnutsand seeds. The diet features 25 to 45 percent healthy plant-based fats, 25 to 35 percent plant-basedcomplexcarbohydrates,and25to35percentplant-basedproteins.Participantsaresupervisedduringaweeklongdetoxificationandthenmonitoreddailyduringtwoweeksofdietary,nutritional,andlifestyleclasses.Nursingsupportcontinuesforayearafterthe21-daystay.Even if you’re not participating in such a structured program, you can still experience the blood-

sugar-regulatingbenefitsoflivingcuisine.Becausediet(andthewayitaffectsgenes)playsamajorrolein this disease,modifying your eating pattern is an important part of care.Raw foods, by their verynature,promotenutrition,healthyweight,andalkalinity.Theycanbeapositiveforceinkeepingyourbloodsugarincheck.

AdvicefromtheChef

Tocontrolbloodglucose:

Green isgood, so rotategreen juice,greensmoothies, andgreensalads throughout theweek tohelp regulateyourmetabolismandblood sugar.Keep it interestingbypairingoptions, such as avocado with kale, ginger with green juice, and blueberries in othersmoothies.

Concentrateonseavegetablesasgreensources.Althoughtheymayrepresentanewtasteand texture, they’reeasy toadd tomanydishes.For starters, sprinkledulse flakes (redseaweed)onyoursaladsforextramineralsandBvitamins.

Substitute an avocado spread for creamydressings andbutters to eliminate dairy fromyourdiet.You’llstillenjoyrichflavorandtexture,minusthenegatives.

Incorporatesuperfoodsandnut-milk-basedblends,suchasalmondorcoconutmilk,intoyour snackmenu.Besides convenience, theyoffer sugar-stabilizingabilities andeasilyabsorbednutrients,suchasessentialfats.

Learn to love quinoa. Technically a seed, this whole-grain plant protein doubles as acomplexcarbohydrate.Becauseit’salsonaturallygluten-free,itwon’tspikeyourinsulinlevelsbutcanbeagreatgrainforkeepingyourglucoseinline.

AffirmationsforDiabetesHealing

It’s been said that loving yourself and developing strong emotional ties play an important role inhealthandhealing.Iagree.Detoxifyingyourselfofnegativeinfluenceswhilesupportingthepositivesinlifecanhelpyouachieveinnerpeaceandoverallwellness.Dr.Cousensisfamousforsaying,“Thekeyfactorforsuccessislovingyourselfenoughtowanttohealyourself.”Healingindeedbeginswithinbybothwhatyoueatandhowyoufeel.

Toheal fromdiabetes: “Miracles happen every day. I gowithin to dissolve the pattern thatcreatedthis,andInowacceptadivinehealing.Andsoitis.”

Tomoveforwardwithyourdisease:“Iamenthusiasticaboutlifeandfilledwithenergy.”

BRAZILNUTMILKSHAKEBrazilnutsarehighinselenium,amineralthathelpsregulatemetabolismandbloodsugar.Theyalsogivethisshakeauniqueflavorprofile,pairingnicelywiththespices.Ifyoudon’thaveBrazilnuts,anynutorseedmilkwillyieldgreatresultswiththisrecipe.

Forthenutmilk:

2cupswater

½cupsoakedBrazilnuts*

Fortheshake:

1cupBrazilnutmilk

1persimmonorpearor½cupchoppedpumpkin

1tablespoonmacaroot(optional)

1tablespooncinnamon

1teaspoonnutmeg

1.Tomakethenutmilk,inablendercombinethewaterandBrazilnuts.Blenduntilwellcombined.

2.Strain througha straineror cheesecloth and separate the remainingpulp from themilk. (Thepulpmaybestoredtodehydrateintoflour.)

3. To make the shake, combine all the ingredients in a blender. Blend well until a thick shake isachieved.

4.Youmayadd½cupoficetocreateacold,frothyshake.Theshakemayalsobefrozenintoicecubestointegrateintoanymorningsmoothie.

*Brazilnutsshouldbesoakedinwaterovernightorabout8hoursandthenrinsed.Usewithin48hours.

Note:Enjoytheshakewithinanhourofpreparationformaximumbenefit.Youmayalsoelecttoadd½cupofspinachor1tablespoonofsupergreenpowdertofurtheraidinmetabolismsupport.

NOPALITOSSALADThenopalescactusleafisexcellentformaintaininghealthybloodsugarlevels.Thisfreshsaladcanbepreparedinadvanceforusethroughouttheweekandmaybeaddedasatoppingortacofillingaswell.

⅓cuplemonorlimejuice

3tablespoonsextra-virginoliveoil

1tablespoondarkchilipowder

1teaspoonseasalt

2cupsslicednopales

1cupshreddedcarrot

1cupjuliennedsquash

⅓cupthinlyslicedredonion

⅓cupchoppedredbellpepper(optional)

3tablespoonschoppedcilantro

3tablespoonschoppedscallion

2cupsorganicmixedgreens

2tablespoonshemporpumpkinseeds(optional,forprotein)

½cupAvocadoCitrusDressing

1.Inasmallmixingbowl,whisktogetherthelemonjuice,oliveoil,chilipowder,andseasalt.Mixinthe nopales. Let stand while preparing the rest of the salad. Ideally, this mixture becomes moreenjoyablewhilethecitrusjuiceworkstosoftenthenopales.

2.Inamedium-sizemixingbowl,combinethecarrot,squash,redonion,redbellpepper,cilantro,andscallion.

3.Addthenopalesmixturetothevegetablemixtureandtosswelltocombine.

4. Set the salad mixture atop the mixed greens and garnish with the hemp seeds. Drizzle with theAvocadoCitrusDressing.

Note:Thesaladmixturecanbestoredseparatelyintherefrigeratorforupto4days.Justbeforeserving,placeatopthegreensanddrizzlewiththedressing.

AVOCADOCITRUSDRESSINGArefreshingtoppingforanydish,thisvinaigrettecombinesthenutrientpunchofavocadoandorangejuice.

½Hassavocado,peeledandpitted

½cupcoconutwater

¼cuporangejuice

1tablespoonrawhoney

Whisktogetheralltheingredientsinabowlorblendinablender.

LOVINGLOTUSSOUPAChinesemedicinalstapleforsupportingtheendocrinesystemandbalancingthedigestivetract,lotusroot hasmany uses in a raw-foods diet. It can be juiced, steeped for tea, or sliced paper-thin as aningredientforthisandotherrecipes.LovingLotusSoupisatwistontraditionalmisosoup,butwithalittlethickerconsistencyandaddednutritionalbenefits.

4-to5-inchpiecelotusroot

1yellowcrooknecksquashorzucchini,chopped

1scallion,chopped,plus⅓cupchoppedscallion,forgarnish

2cupshotwater*

1tablespoonredorwhitemiso

1tablespoontahini

½cupchoppedfreshvegetableofchoice,suchasredbellpepper,tomato,avocado,orasparagus

⅓cupchoppedseavegetable(optional)

1.Cutoff3inchesfromthelotusrootandpassthroughabasicjuicer.Slicetheremaining1or2inchesoflotusrootintopaper-thinslicestofloatinthesoup.(Theheatfromyoursoupwillquicklysoftenthelotusroot.)

2.Inablendercombinethelotusrootjuice,squash,the1choppedscallion,hotwater,miso,andtahini.Processuntilblendedtoathickconsistency.

3. Pour the soup into 2 bowls and top with the remaining ⅓ cup chopped scallion, chopped freshvegetable,seavegetable,andslicedlotusroot.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

Note:Thissoupcanbestoredintherefrigeratorforupto1day.

ROLLEDSQUASHSNACKSBecausethesewrapscanbemadein5minutesorless,usingawhiskandamandoline,they’reperfectasaquick,healthysnack.Preparetheminadvanceoratthelastminuteforatastyafternooninterlude.

1largezucchini

Forthesauce:

⅓cuptahini

⅓cuplemonjuice

1tablespoonItalianBlend

1teaspoonseasalt

Forthefilling:

1cupchoppedspinachorredchard

1cupdicedtomato

½cupshreddedcarrotorbeet

½cupquinoa,steamedorsprouted*

⅓cupdicedolivesorfreshavocado

1.Tomakethesauce,whisktogetherthetahini,lemonjuice,ItalianBlendseasoning,andseasaltinabowluntilwellcombined.

2.Tomakethefilling,inamedium-sizebowlcombinethespinach,tomato,carrot,quinoa,andolives.Mixwell.Addthesauceandtosstocombine.

3.Onacuttingboard,slicethezucchinilengthwiseusingamandolinesetat¼inchthick.Thisshouldcreate12slicesofsquash.

4.Tocreatethewrap,place3squashslicesnexttoeachotherlengthwisesotheedgesoverlapslightly.

5.Spread⅔cupofthefillingalongthecenterofthethreepieces.

6.Wrapor roll the squashpiecesaround themixture tightly soyoucanpickup the snackwithyourfingers.

7.Repeatfortheremaining3wraps.

*Tosteamrawquinoa,placethequinoainasteamerbasketoverapotofwateronthestoveandsteamfor7minutesifpresoakedand15minutesifnot.Tosprout,coverthequinoawithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

PUMPKINSEEDKALECRISPSAlthough these crisps are best prepared in the dehydrator, you can bake them in the oven at a lowtemperature.You’llsacrificesomeofthenutritionalbenefits,butyou’llhaveasnackalternativetobasiccrackersandchips.

16cupscurlykale

1Romatomato

3cupswater

2cupspumpkinseeds,soaked

½cuplemonjuice

2tablespoons118Spices*orseasoningblendofyourchoice

2tablespoonsnutritionalyeast(optional)

1tablespoonseasalt

1.Washandchopthekaleintoroughly4×4-inchpieces.

2.Inablenderaddthetomato,water,pumpkinseeds,lemonjuice,seasoning,nutritionalyeast,andseasalt.Blenduntilwellcombined.

3.Placethekaleinalargebowl.Pourthemixtureontopandtosstogetheruntilthekaleiswellcoated.

4.Line3dehydratortrayswithnonstickdryingsheetsandspreadoutthekaleevenly.

5.Dehydrateat118°Ffor15hours.(Ifpreparinginanoven,preheatto250°Fandbakefor1hour.)

*118Spicesisarestaurantfavoritethatcanbepurchasedthroughwww.118degrees.com.

Note:Thecrispscanbestoredinanairtightcontainerinthepantryindefinitely.

AFinalNote

Aswithheart disease, controllingdiabetes reliesheavilyon lifestyle choices.Youcan’t keepyourbloodsugarlevelsundercontrolifyoudon’tselectfoodsandactivitiesthatsupportahealthyoutcome.Researchrepeatedlylinksgoodchoiceswithgoodresults.Butwhatcanaraw-foodsdietactuallydoforyou? Dr. Cousens believes plant-based foods alone can heal diabetes in some sufferers, as he haswitnessedfirsthand.Youmaynotundergothemedicallysupervisednutritionalprogramthat’sproducedsuchresults,butyoucanstillexperiencetheplussesofeatingnutrient-plentiful,low-calorie,andlow-glycemicplant-basedfoods.Whatelsecantheydo?AsChapter9explains,eatingrawcanalsohelpin“StrengtheningYourFrame.”

CHAPTER9

STRENGTHENINGYOURFRAME

Youmaynotthinkaboutit,butthemusculoskeletalsystemgivingyoustature,strength,andmobilityisa livingforce.Assuch, itmustbefeddaily.Butcanyouget thequalityvitamins,minerals,aminoacids/proteins, and carbohydrates needed to bolster your physical structure from plant-based foods?Absolutely!Manyincredibleveganathleteshavediscoveredthataraw-foodsdietofdarkleafygreens,nuts,lentils,seeds,andotherhigh-proteinitemssuppliesthenecessarynutrientstokeepbones,muscles,andjoints,togetherwithtendons,ligaments,andcartilage,strongandhealthy!

BuiltandNourishedtoLast

Fromhead to toe, your skeleton supports and protects every part of your body, even giving someparts, like your skull, their distinctive shape.Although each bone has a specific function, they’re allcomposedoflivingtissuethat’scontinuallyrenewed,repaired,andreshapedbyspecializedcells.Thesamegoesforyourbody’smusclesandconnectivetissues(ligaments,tendons,andcartilage).Besidesholdingtheskeletontogether,theyfacilitateeveryconsciousorvoluntarymoveyoumake.As strong as your musculoskeletal system is, however, parts of it can weaken, break, or become

damaged.Overuse,injury,aging,anddiseasecancausemanyissues.Butsomeskeletaldamagecanbedirectlyrelatedtofood.Calciumandvitamininsufficiencies,forinstance,contributetoosteoporosis,athinningofthebonesthatleadstobrittlenessandeasybreaks.Similarly,thepainfulandstiffjointsofarthritis result frominflammation,which isbroughtonormadeworsebyadiethigh inacidicfoods,amongotherfactors.Plant-basedfoodscanyieldpositiveresultsfortheseandothermusculoskeletalproblems.Inaddition

tohelpingyoumanageyourweight,whichinexcesscanputunduestressonyourframe,plant-basedfoodscontainthevitalnutrientsyourphysicalstructureneedstoremainstrong,operateeffectively,andprotectagainstinjuryordisease.Nutrientshelpyourbones,muscles,andconnectivetissueundergotherestorationnecessarytofunctionsuperblyforyears.

FoodsThatFeedYourStructure

Raw foods help your musculoskeletal system by providing functional building blocks with everymeal. In fact,what’s trulyuniqueabout aplant-basedeating style is that everydish serves thebody,includingyourphysical structure.Bybalancingyourmenueachdaywithanti-inflammatorychoices,you’reminimizingtheimpactofacidbuildup.You’realsomakingsurethatyourbones,muscles,andconnectivetissuegetthenutrients—vitamins,minerals,proteins/aminoacids,andcarbohydrates—theyneed.Couplinghigh-enzymelivingfruitsandvegetableswiththeaminoacidsinhempandchiaseeds,for instance, helps stimulate cellular regeneration,which speeds healing.Althoughplant-based foodsproduce a mixture of nutrients, you need certain ones more than others to support your physical

structure.

—Vitamins.VitaminCpromoteshealthybonesbyboostingthesynthesisofcollagen,thetissuethatbindscellstogether,andstimulatingalkalinephosphatase,anenzymeinvolvedinthecreationofbone-buildingcells.Plant-basedsourcesincluderedberries,kiwi,tomatoes,spinach,andbellpeppersalongwith oranges, grapefruit, and guava juices. Similarly, vitamin K, which is found in leafy greenvegetables,playsaroleinensuringthattheproteinsinvolvedinbonehealtharefunctioningcorrectly.Andbyhelpingthebodyabsorbcalcium,vitaminDhelpsstrengthentheskeleton.Althoughitcanbefoundinafewliving-cuisinefoodssuchasmustardgreensandwhitemushrooms,sunlightisthebestnatural source.VitaminD is unique in that your bodymanufactures itwhen rays hit your skin. Buthere’sthecatch:Totriggerproduction,you’dneedtobasksunscreen-freeindirectsunlightfor10to15minuteseachdayduringprimehours.Thatmaynotbeexpedientorwise,dependingonwhereyouliveandthefactthatyou’dbeexposingyourselftoapotentiallyhigherriskofskincancer.SotoachievethevitaminDbenefits,you’lllikelyneedtoincorporatesupplementsintoyourdailydiet.

—Minerals.Calciumhelpsyourbonesgrowstrongwhenyou’reyoung,andithelpspreventbonelossorbreaksfromosteoporosislaterinlife.Traceamountsofotherminerals,suchasiron,magnesium,phosphorus, potassium, and zinc, are also necessary for your bones and muscles to function andmaintainstrength.Eventhoughcalciumisabundantindairyproducts,it’salsoplentifulinplant-basedsources:dark leafygreens andveggies, broccoli, andBrussels sprouts, alongwith chickpeas, sesameseeds,almondorsoymilk,soybeans, tofu,andevenfreshlysqueezedorangejuice.Thesefoodshavetheaddedvalueofnotbeing taintedby thesteroids,antibiotics,andothergrowthhormones typicallyfoundindairyproducts,whichcanactuallyhurtyourphysicalstructure.

— Amino acids. The building blocks of protein, these powerhouse essentials help yourmusculoskeletalstructureachievestrength,endurance,andmuscularmass.Becauseyourbodydoesn’tmake9ofthe20orsoknownaminoacidsrequiredformanufacturingprotein,youneedtoimportthem.(They’rereferredtoasessentialbecauseaddingthemisessential!)Aplant-baseddietcanyieldyourdailyrequirementsofthesenineessentialaminoacids.Nearlyall

livingvegetables,beans,grains,nuts,andseedscontainsome, ifnotsignificantamountsof,essentialaminoacids.Somefoods—suchaschia,hemp,andpumpkinseeds,alongwithquinoa—areconsideredcomplete,high-proteinsourcesbecausetheyoffersubstantialamountsofaminoacids.Otherplantfoodscontributeonlypartofwhatyouneeddaily.Buteatingabalancedplant-basedselectionthatmeetsyourenergy needs can yield enough amino acids in total to build protein for healthymuscles, connectivetissue,andbones.

—Carbohydrates.Althoughcarbohydrates areknown forhelping energize thebodyand fuel thebrain, they also play a role in promoting both bone and muscle strength. Research has shown thatcomplexcarbohydrateshelpimprovebonemassdensityandmayevenaidintheabsorptionofcalcium.Theyalsohelpmusclesrecoverafterexercisebyconvertingglycogentousableenergy,contributingtoweightloss.Complexcarbohydratesareabundantinmanyofthesamerawfruits,vegetables,legumes,andwholegrainsthatsupplyothermusculoskeletal-strengtheningnutrients.

AdvicefromtheChef

Tobuildstrongbones:

Enjoyhigh-proteinfoodssuchashempandchiaseedsdaily.

Make surewith eachmeal of theday that you’re achieving thenutritional basics yourbonesandmusclesneed:essentialfats,proteins,vitamins,andminerals.Toaccomplishthis task, make a salad or smoothie from avocado, hemp seeds, almonds, choppedspinachorkale,andfreshberries.

Integratecoconutbutterbyspreadingthepasteonfreshfruitormixingitwithrawcacaoforasimple,enticingdessert.It’sagreatstapleforahealthybody.

Includeseavegetablesand tahini inyoursalads.They’reagreat sourceof thecalciumandBvitaminsneededbybothmusclesandbones.

Eat like a gorilla. Dark leafy greens, such as kale, collards, and chard, make great“wraps.”Whenpairedwith seed cheese, thesevibrantveggies canproduce abalancedmeal.

AffirmationsforaStrongBody

Keeping your bones and muscles fortified takes a daily commitment to musculoskeletal-friendlyfoods.Youneedabalanceofnutrientstoensurethatyourframedevelopswellandremainsstrong.Butstayingfocusedongoodboneandmuscularhealthsometimesgetslostinlife’sdailyshuffle.Belowareexamplestoremindyourself.

“Myphysicalbodyisgrowingstrongereveryday.”

“MybodyeffortlesslyusesallthenutrientsIsupplytocreateastrongphysicalstructure.”

WARRIORMYLKBycombiningthenutrientcloutofhemp,spirulina,andaproteinsuperpowder,thisdrinkisaquickandeasywaytostrengthenandsupportyourskeletalandmuscularsystems.Asadailypick-me-up,WarriorMylkmakesmefeelsuperenergetic!

8ounceshempmilkorcoconutmilk

2tablespoonscoconutbutteror½cupyoungThaicoconutflesh

2tablespoonsproteinsuperpowderorsoakedchiaseeds

1tablespoonspirulina

¼teaspoonvanillaflavoringorvanillapaste

1dropliquidsteviaor1date

Probioticsofchoice(Followpackageinstructionsforamount.)

1.Usingablender,combinealltheingredients.Blendwellintoarich,thickmilk.

2.Pourintoaglassandenjoy,orrefrigerateforamilkshakeexperience.

Note:Thisdrinkcanbestoredintherefrigeratorforupto1week.

BERRYREGENERATORSMOOTHIEThissmoothiebalancesplant-basedproteins,aminoacids,andessentialmineralsinafortifyingliquidmeal to be enjoyed aloneor alongsideother foods. Incorporated for endurance, the chia seeds add asweetnessakintopoppyseedstothisrich,creamysmoothie.

6ouncesfreshberriesorfrozenwildblueberries

1cuprawapplejuiceorcoconutwater

½cupyoungThaicoconutfleshor2tablespoonscoconutbutter

1medium-sizepear,seededandroughlychopped

2tablespoonschiaseeds

1tablespoonmacaroot

2tablespoonsrawcacaopowder(optional,forenergy)

1teaspoonvanillapaste(optional)

Inablendercombinealltheingredients.Blenduntilsmoothandenjoywithin1hour.

Note:Becausethechiaseedsalsoserveasathickener,thisrecipecanbestoredintherefrigeratorforupto2daysandenjoyedasayogurtinaparfait.

FRUITMAGICThisbasicfruitplatebringstogetherthenutritionalstrengthsofmelon,figs,hempseeds,avocado,andberriesinadishthatsupportsyourwholebody.Combinethemforarefreshingoptionforlunch.Laterintheday,followwithamealthatishighinessentialfattyacidstobalancebloodsugar.

Four½-inch-thickslicesseasonalmelons

Forthetopping:

1cupfreshberriesofchoice

½Hassavocado,diced

¼cupchoppedfigs

3tablespoonshempseeds

1.Removetherindsofthemelonandarrangelengthwiseacrossaplate.

2.Topwiththefreshberries,thenthedicedavocado.

3.Inasmallmixingbowl,tosstogetherthefigsandhempseedsandsprinkleonthefruit.

GREENAPPLESALADUnliketraditionalWaldorforapplesalads,whichusedairy-richsaucesasabinder, thisliving-cuisineoption relieson avocadoandcoconut to create a thick, creamy sauce.Abeautiful accompaniment tosoupsandagreattoppingforabasicgreensalad,itcanalsobeusedasafillinginwrapsorasasnackoncrackers.It’sthatversatile!

Forthesauce:

1medium-sizeHassavocado

1cupyoungThaicoconutfleshor2tablespoonscoconutbutter

⅓cupwater

2tablespoonslemonjuice

2tablespoonsrawhoneyor2dropsliquidstevia

1teaspoonseasalt

Forthesalad:

4GrannySmithapples

½cupgojiberries,soakedinwatertocover

¼cuphempseeds(optional,foradditionalprotein)

1.Tomakethesauce, inablendercombine theavocado,Thaicoconutflesh,water, lemonjuice,rawhoney,andseasalt;blendwell.

2. Tomake the salad, grate theGranny Smith apples into amedium-sizemixing bowl; add the gojiberriesandhempseedsandtosstocombine.

3.Addthesaucetothesaladandtosstocombine.

4.Chillintherefrigeratorforabout1hourbeforeserving.

Note:Thissaladcanbestoredintherefrigeratorforupto4days.

SPICYPESTOKALESALADBasilandchipotlepepperprovideaflavorfulduoforadishalsorichinanothertwosome,vitaminsAandB.Whetherfordinnerorlunch,asanentréeoraside,SpicyPestoKaleSaladcanaddasavoryzesttoyourdailymenu.

Forthedressing:

1cupextra-virginoliveoil

½cupfreshbasil

1smalldriedchipotlepepper

1teaspoonseasaltordulseflakes

2clovesgarlic

¼cuppistachios

Forthesalad:

4cupschoppedkale

1Hassavocado,peeled,pitted,andchopped

2Romatomatoes,chopped

1redbellpepper,stemmed,seeded,andchopped

Juiceof1lemon

1.Tomakethedressing,inablendercombinetheoliveoil,basil,chipotlepepper,seasalt,andgarlic.Blenduntilwellcombined.

2.Addthepistachiosandblenduntilrichandcreamy.

3.Tomake the salad, in amedium-sizemixingbowl, combine the kale, avocado, tomatoes, red bellpepper,andlemonjuice.

4.Pour4to6tablespoonsofthedressingoverthesaladandtosswelltocombine.

Note:Theundressedsaladcanbestoredintherefrigeratorforupto2daysandthedressingforupto1week.Addthedressingjustbeforeservingandtosstocombine.

REGENERATIONSALADSANDWICHAlthough regenerating cells is tough business, this recipe is rich in the greens and other ingredientsneeded to deliver oxygen and nutrients throughout the body. This sandwich is a fresh approach forsupportingcellularregeneration,especiallyinyourmusclesandbones!

Forthefilling:

2cupsfinelychoppedkale

1cupdicedcucumber

½Hassavocado

1mustardgreenleaf,chopped

1tomato,diced(heirloomifpossibleforthedeliciousflavor!)

1tablespoon118Spices*

1tablespoonextra-virginoliveoilorflaxseedoil

Forthesandwich:

2slicessproutedgrainbreador2slicesChiaBuckwheatBread

⅓cupAvocadoCitrusDressing

1. To make the filling, in a medium-size mixing bowl, toss together the kale, cucumber, avocado,mustardgreens,tomato,spices,andoiluntilwellcombined.

2.Tomakethesandwich,placethebreadonaflatsurface.SpreadwiththeAvocadoCitrusDressingandthenevenlycoverwiththefilling.

*A118Degreesrestaurantfavorite,thisspiceblendcanbepurchasedthroughwww.118degrees.com.

Note:Thissandwichshouldbeenjoyedfresh.Themixture,however,canbestoredintherefrigeratorforupto1day.

BRUSCHETTABOWLAliving-foodsspinonarestaurantclassic, thisdishcombinesspices,superfoods,andseavegetables.Enjoythiscrisp,refreshing,andnutritionallypowerfuloptionasanentréeorasidedish.

Forthebowl:

2cupschoppedromainelettuce

2cupsspinach

2cupschoppedkale

Forthebruschetta:

4Romatomatoes,diced

½cupchoppedbasil

3clovesgarlic,minced

1teaspoonHimalayansalt

3tablespoonsdulseflakes

3tablespoonshempseeds

3tablespoonscapers

3tablespoonsextra-virginoliveoil

1tablespoonlemonjuice

Olives,spicypeppers,oravocadoslices,fortopping

1.Tomakethebowl,inamedium-sizebowl,tosstogetherthelettuce,spinach,andkale;separateintodesiredbowlstoformthesimplebaseofthedish.

2.Tomakethebruschetta,inamedium-sizebowl,combinethetomatoes,basil,garlic,salt,dulseflakes,hempseeds,capers,andoliveoil,savingthelemonforlast.Tosstogetherwell.

3.Divideevenlyamongthebowls.Addthetoppingofyourchoice.

Note:Thebruschettamixturecanbestoredintherefrigeratorforupto4days.

ALMONDFIGSPREADAlmonds and figs come together in this tasty spread that supports healthy bones. Enjoy on halvedbananaslices,onsproutedbreadssprinkledwithadditionalspices,orinsidefreshpeachhalveswarmedinthedehydrator.

2cupssoakedalmondsorrawalmondbutter

2cupsfreshordriedfigs,reconstituted

½cupproteinsupplement(hemp,brownrice,orpeaprotein)

2teaspoonscinnamon

1teaspoonseasalt

2dropsliquidstevia

1.InafoodprocessorfittedwiththeS-blade,pulsethealmondsuntilbrokendownintoameal.(Ifusingrawalmondbutter,skipthisstep.)Addthefigs,proteinsupplement,cinnamon,seasalt,andstevia.

2.Processuntilarichspreadhasformed.

3. Transfer the mixture to an airtight container and refrigerate until ready to use. Use at roomtemperatureforbestresults.

Note:Thisspreadcanbestoredintherefrigeratorforupto10days.

PUMPKINSEEDCHEESEGroundseedsprovideanutritiousbasisforthiscolorfulfiller,topping,orspread.Anondairystapleinaraw-foodsdiet,PumpkinSeedCheeseissuperbforanyuse.

1Romatomato

¼cuplemonjuice

1teaspoonseasalt

2clovesgarlic

4cupspumpkinseeds

1.Inablendercombinethetomato,lemonjuice,seasalt,andgarlic.

2.InafoodprocessorfittedwiththeS-blade,pulsethepumpkinseedsintoafinemeal.Addtheblendermixturethroughtheprocessor’schuteandcontinueprocessinguntilwellcombined.

Note:Thecheesecanbestoredinanairtightcontainerinthepantryforupto10days.

YAMCHIPSYamsarefullofvitaminC,potassium,andiron.Enjoythesecrunchychipswithasaladorasastand-alonesnack.

4medium-sizeyams,cutintohalvesorquarters

4cupswater

1tablespoonseasalt

Forthemarinade:

¼cupextra-virginoliveoil

2tablespoonschilipowder

2tablespoonsdriedonion

2tablespoonsnutritionalyeast(optional)

1tablespoonseasalt

1.Prepare theyamsbypeeling theskins. (Because theydocontainadditionalhealthbenefits, ifyourpreferenceistousetheskins,feelfree.)

2.Usingafoodprocessorwiththeslicingblade,cuttheyamsintothinslices.*

3.Inamedium-sizemixingbowl,soaktheyamslicesinthewaterandseasaltfor4to6hours.

4.Draintheyamscompletelyandsetaside.

5.Tomake themarinade, ina separatebowl,whisk together theoliveoil, chilipowder,driedonion,nutritionalyeast,andseasalt.

6.Pourthemarinadeovertheyamsandtosswelltocoat.

7.Line2dehydratortrayswithyourchoiceofnonstickdryingsheets.

8.Spreadtheyamsevenlyoverthetrayssothatthepieceshavelittletonooverlap.

9.Dehydrateat118°Ffor12to18hours.

*Amandoline can be used to slice the yams into attractive rounds, but it takes longer than a foodprocessor.

Note:Thechipscanbestoredinanairtightcontainerinthepantryindefinitely.

MINERALMUSHROOMSTEWCreminimushrooms,theleadingredientinthisdish,areafantasticsourceofnutrition.Whencombinedwithothermushrooms,however, thisstewsportsallsortsoftastesandtextures,makingitaflavorfulentréeadventure.

2cupschoppedyellowcrooknecksquash,plus½cupwaterorvegetablebroth

2tablespoonskelpgranules

1tablespoonmisopaste

1clovegarlic

4cupschoppedcreminimushrooms

¼cupextra-virginoliveoil

½cupchoppedshiitakemushrooms

½cupchoppedmaitakemushrooms

1.Inablendercombinethesquashandwaterwiththekelp,miso,andgarlic.

2.Whilestillblending,add2cupsof thecreminimushroomsandthe¼cupofoliveoil.Blenduntilwellcombined.

3.Addtheremaining2cupscreminimushroomsandtheshiitakeandmaitakemushrooms.

4.Pulsebrieflyuntilastew-likeconsistencyhasformed.

5.Serveimmediatelyorplaceinthedehydratorat118°Ffor1hourbeforeservingtocreatearichflavorandthickersoup.

Note:Thisstewcanbestoredintherefrigeratorforupto5days.

GORILLABOWLAs humans,we can learn a few lessons from the dietary habits of our primate friends. If fruits andgreens are good enough for the strongest animal in the jungle, they’ve surely got to be helpful indevelopinghumanstrength.Introducethislunchcenterpiecetoyourchildren.It’sa“GorillaBowl”ofameal.

Forthegreensmixture:

2cupsfinelychoppedkale

1cupchoppedmustardgreens

1cupredquinoa,steamedorsprouted*

1tablespoonflaxseedoil

1teaspoon118Spices**orspiceblendofchoice

Juiceof1lemon

Fortheveggietopping:

1cupfinelychoppedredonion

1cupdicedtomato

½cupfinelygratedcarrot

½Hassavocado,peeled,pitted,anddiced

½cuppumpkinseeds

⅓cupdicedmango

1.Tomakethegreensmixture,inamedium-sizemixingbowl,combinethekale,mustardgreens,redquinoa,flaxseedoil,118Spices,andlemonjuice.Letstandsothekalecansoften.

2.Tomaketheveggietopping,inanothermixingbowl,combinetheredonion,tomato,carrot,avocado,pumpkinseeds,andmango.

3.Line1or2bowlswiththegreensmixture.Layertheveggietoppingoverthegreens.

*Tosteamrawquinoa,placethequinoainasteamerbasketoverapotofwateronthestoveandsteamfor7minutesifpresoakedand15minutesifnot.Tosprout,coverthequinoawithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

**A118Degreesrestaurantfavorite,thisspicecanbepurchasedthroughwww.118degrees.com.

Note:Thesaladcanbestoredintherefrigeratorunassembledforupto2days.

ROOTVEGETABLESOUFFLÈPreparethisdishatthebeginningoftheweek,anddinnerorlunchformorethanonemealwillbeascloseasyourrefrigerator.RootVegetableSoufflécombinesthecolorfulflavorsofmultiplevegetableswithothernutrient-richsources.Eachservingisanenergybuilderthatwillalsosupportyourbody.

Forthecrust:

3cupswalnuts

2tablespoonsItalianBlend

1teaspoonseasaltordulseflakes

Forthefilling:

2cupsdicedbutternutsquash

1Romatomatoor1redbellpepper,cored,seeded,anddiced

1cupwater

¼redonion

2clovesgarlic

1teaspoonseasaltordulseflakes

½cupgoldenflaxseeds

2cupsshreddedparsnip

2cupsshreddedcarrot

½cupshreddedbeet

1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,pulsethewalnutsintoafinemeal.

2.AddtheItalianBlendseasoningandseasalt,andprocessagainuntiladoughhasformed.

3.Patthedoughintoan8×8-inchglassdishorontoalineddehydratortray,pressingintoan8×8-inchsquare.

4.Tomake the filling, place the butternut squash, tomato,water, red onion, garlic, and sea salt in ablenderandblenduntilwellcombined.

5.Addtheflaxseedsandblenduntilthemixturethickens.

6. Place the parsnips, carrots, and beets in a bowl and pour the mixture from the blender over theveggies.Tosstogetherwell.

7.Layerthemixtureonthecrust.Ifyouareusingadehydrator,placethewholetrayinthedehydratoranddehydrateat118°Ffor3hours.Cutintosquaresandservewarm.

8.Ifyouarenotusingadehydrator,refrigeratethesouffléfor1hour.Removefromtherefrigerator,cutintosquares,andletwarmtoroomtemperaturebeforeserving.

Note:Thissoufflécanbestoredintherefrigeratorforupto4days.

YAMCURRYBIRYANIBy combining lightly steamed yamswith all the goodness of a raw topping, this transitional dish isdesignedspecificallyforpeoplewhoaren’treadytomovecompletelyintolivingcuisine.It’safantasticaccompaniment for Sunday dinner or a holiday feast. If you’re all-raw-all-the-time, however, justsubstituteyellowcrooknecksquashfortheyams.Eitherway,it’sawinner!

2largeyams,peeledanddiced*

Forthesauce:

1cupchoppedzucchini

½cupwater

2tablespoonsyellowcurrypowder

2tablespoonscoconutoil

2tablespoonsrawhoneyorrawagavenectar

1tablespoonwhitemellowmisopaste(optional)

1clovegarlic

2tablespoonsgingerjuice(soldasaliquid)

1cuporganicraisins,soakedinwaterandrinsed

1.Inalargeceramicstockpotovermedium-highheat,steamtheyamsuntiltender,about15minutes.Removeandpatdry.

2.Tomakethesauce,inablendercombinethezucchini,water,yellowcurrypowder,coconutoil,rawhoney,misopaste,garlic,andgingerjuiceuntilwellblended.Pourthesauceovertheyams.Sprinklewiththeraisinsandservewhilestillwarm.

*Ifyou’reusingyellowsquash rather thanyams,cube thesquashand toss in thesauce.Let sit for1hourbeforesprinklingwiththeraisinsandserving.

NORIROLLSWITHTAHINICRèMEAquickandeasydishtoprepare,theserollsarenotonlyanidealmenuitemforshortcutchefsbutalsoa greatway to alkalize the body.Nori is an important source of B vitamins and iron. Requiring nodehydration,thesewrapsarealsogluten-free.

Forthecrème:

1cuprawtahinipaste

⅓cuplemonjuice

2tablespoonschoppedcilantro

2tablespoonschoppedscallion

1redbellpepper,stemmed,seeded,andchopped,or1Romatomato,chopped

1clovegarlic

Forthewrap:

4rawnorisheets(IrecommendMaineCoastSeaVegetables.)

2cupschoppedbabykale

2cupsjuliennedcucumber

1Hassavocado,quarteredandcutinto8pieces

8sticksjicama

1.Tomakethecrème,inablendercombinethetahinipaste,lemonjuice,cilantro,scallion,bellpepper,andgarlic;pulsetoathick,paste-likecrème.*

2.Tomakethewraps,onacuttingboard,layoutthenorisheets.

3.Spread2tablespoonsofthecrèmeinthecenterofeachsheet,horizontally.

4.Layer½cupeachofbabykaleandcucumber,followedby2sliceseachofavocadoandjicama.

5.Rollthenoritightly,sealingwithdampfingertips.

6.Repeattheprocessforthe3remainingwraps.Serveimmediately.

*Althoughablender-createdcrèmeworksbeautifullyforthisrecipe,theingredientscanbemixedina

foodprocessorforahummus-likespread.

CACAOPUMPKINSEEDBARSCacaoandpumpkinseedscombineinthesedivinelydelicioussnacks.Theyalsocontainapowerfulmixof minerals—magnesium, phosphorous, potassium, and calcium—for your skeletal system. Enjoybetweenmealsorasahealthydessert.

6cupspumpkinseeds,plusextraforgarnish

¾cuprawcacaopowder

1tablespooncinnamon

1teaspoonseasalt

1teaspoonnutmeg

½cuprawagavenectarorrawhoney

1.InafoodprocessorfittedwiththeS-blade,processthepumpkinseedsintoafinemeal.

2.Addthecacaopowder,cinnamon,seasalt,andnutmeg,andprocessuntilwellcombined.

3.Add theagave,drizzling it in fromthe topof theprocessorwhile it’sstill running;processuntiladoughballhasformed.

4.Linean8×8-inchglassbakingdishwithparchmentpaperorwaxpaperandpressthedoughintothedish.

5.Topwithadditionalpumpkinseedsforgarnishandchillfor½hoursothebarsareeasiertocut.

6.Cutintosixteen2×2-inchbarsandrefrigerate.

Note: These bars can be stored in an airtight container in the pantry indefinitely. Cut them into funshapesandwrapthemindividuallyforaneasygrab-and-gosnack.

AFinalNote

Your musculoskeletal system—the bones, muscles, and connective tissue that give your body itsunique formand function—mustbestrong tosupportandprotecteverypartofyourstructure.But ifyoudon’tfeeditproperly,itcanbecomedamaged.Araw-foodeatingstyleisuniqueinthateveryitemsuppliesyourphysicalframewithessentialnutrients.Byeatingabalanceddietofplant-basedchoices—startingwiththerecipesinthischapter—youcancapturethevitamins,minerals,proteins/aminoacids,andcarbohydratesnecessarytostaystrong.Thecaveatis that toachieveoptimalresults,you’ll likelyhave to supplement vitaminDor other nutrients not sufficiently available in your daily plan. In anycase,ahealthymusculoskeletalsystemiscriticaltoyourwell-beingandsoisthetargetofChapter10,theenzymesof“YourDigestiveTract.”

CHAPTER10

YOURDIGESTIVETRACT:ENZYMESTOTHERESCUE

If you’re like me, you know the discomfort associated with digestive disorders. Ulcers, irritablebowel syndrome (IBS), gastroesophageal reflux disease (GERD), and similar conditions can wreakappetite-churninghavocwithyour system,destroying any interest youhave in eating.Theyalso canresultfromthebody’sinabilitytobreakdowncertainfoods.Yourdigestive tract is anamazingseriesofholloworgans—themouth, esophagus, stomach, small

andlargeintestines,rectum,andanus—drawntogetherbyatubethattwistsandturnsfromyourmouthtotheendofyourcolon.Digestionoccursaswavesofmusclecontractionspropelfoodfromorgantoorganinwhat’sknownasperistalsis.Digestivejuicesproducedalongthewayaidinpushingthefoodalongandbreakingitintonutrientmoleculesthatcanbeabsorbedeasily.Thesejuicesareinfusedwithenzymes, chemical catalysts that speed reactions throughout the body.With digestion, they not onlyhelpfragmenteveryparticleyoueatbutalsoextractthefats,proteins,carbohydrates,vitamins,salt,andwaternecessarytosupportfunction.Althoughyou’rebornwithabankofenzymes,youneedadditionalsuppliesfromyourfoodchoices

tofunctionoptimally.Unfortunately,muchofstandardAmericandietaryfare,suchasmeat,dairy,andheavilyprocesseditems,aredevoidofsufficientenzymes.Assuch,they’renotdigestedwell.Instead,they can be as acidic or toxic to the digestive tract as they are to other parts of the body, causinginflammationanddamagetothekidneys,gallbladder,liver,andotherorgans.Living fruits, vegetables, nuts, seeds, and sproutedgrains, however, arenotonly rich in their own

vitalnutrientsbutalsocontaintheenzymesnecessarytohelpyourbodyinitsfood-breakdown-nutrient-assimilationtasks.Inadditiontonaturallysupportingdigestion,they’realkaline,meaningthey’remoreeasilyprocessedthanotherfare.Butofthosefoods,aresomemoreeffectivethanothers?Atleastoneleadingnaturopathbelievesthe

bestwaytoachievemaximumresults,througheitheradetoxprogramoryourdailyconsumption,isbyweightingyourdiettowardasmuchfruitaspossible.Why?Dr.RobertS.Morse,authorofTheDetoxMiracleSourcebook,suggeststhatintheevolutionaryschemeofthings,humanbeingswereoriginallyasubtropicalspecies,geneticallyengineeredasfrugivores,orfruiteaters,ratherthancarnivores,ormeateaters,makingadietsteepedinfruitsanaturalroutetogoodhealth.Moreover,berries,melons,andotherfruitsarenotonlyenzymeabundantbutalso,asevidencedin

Kirlianphotography,electromagneticallycharged.Thatis,theyregisterthehighest“energyalgorithmofall foods,”making thempowerful live allies in reversingcellulardecaywhileproducingotherhealthbenefits for the body—including the digestive tract. “If you’re trying to attain health, or remedy aproblem,”saysDr.Morse,“allrawfruitisyourbestbetbecauseofitspureenergy.”Mostpeoplewouldfindthekindoffruitarian,orall-fruit,rawlifestylethatDr.Morsehaspracticed

personallyforyearstoodramatic,letaloneinconvenient.(Afruitariandietisactuallyavegandietbasedonfruits,nuts,andseeds,withtheadditionofsomevegetables,suchasavocadoandtomatoes,whichare botanically classified as fruits.) Even Dr. Morse suggests introducing other plant-based items—veggies for rebuilding andherbs for regeneration—aspart of his holistic approach for cleansing andrestoring the body. His 70:30 or 80:20 ratio of raw to cooked foodsmight focus first on berries ormelons forbreakfast, followedbya salad for lunchandanother saladand transitional foods—lightly

steamedvegetablesorabakedsweetpotato—fordinner.Theraw-foodsapproachIpromoteinmybooksandatmy118Degreesrestaurantstargetsamixof

plant-based foods, including fresh fruits, melons, and berries, for their ability to alkalize the body,reduceinflammation,andstimulateself-healing.Whetherfruitsarethemainfocusorsimplypartofabalanced diet, they’re essential in healing your digestive tract. You’ll find it’s easy to measure theincrediblebenefitsof thesehealth-stimulatingfoodsonceyoustartusing themdaily.By lettinggoofchoicesthatarebothacidicandtoodenseforyourstomachandintestines—andembracingfresh,livingoptionsintheirplace—you’llfeelrevitalized.Ipromise!Ishouldknow:Within justa fewshortweeksofswitchingfromastandardAmericandiet to fresh

living foods, I foundwelcomerelief frommymanysymptoms.Withinoneyear, Iwashealedofmyindigestion, heartburn, distended stomach, and cramping. For the first time inmy adult life, I didn’texperiencelow-levelpainateverymeal.Iwasrestored,energized,andabletoactuallyenjoyeating!Ifeltasifsomeonehadgivenmethekeystothekingdom—thatis,thekingdomofgoodhealth.Itwasanincredible“aha”momentthatlaunchedmypassionforsharingthislifestylewithothers.

A“Live”Solution

You’llseeareferencethroughoutthischaptertoprobiotics.Thesearesimplylivebacteriamuchlikethebeneficialbacteriathatalreadyexistinyourintestines.Youmaythinkitstrangeatfirsttoconsumebacteria,butyourbodyuses friendlymicrobes all the time to assistwith anarrayof functions.Yourdigestivetract,forinstance,ishometoanestimated100trillionmicroorganisms,belongingtovariousfamilies.Strainsofcertainbacteria,suchaslactobacillus,notonlyassistindigestionandnutrientabsorption

but also keep harmfulmicrobes in check so your intestines remain healthy. (Good bacteria are alsobelievedtohelpsupportandfacilitatetheimmunesystem.)Sometimes,however,infection,antibiotics,orotherintestinaldamagecanthrowthenaturalbalancebetween“good”and“bad”bacteriaoff-kilter.That occurs when bad microbes are allowed to overgrow, leading to diarrhea and other digestiveproblems.Researchersbelievethat theliveenzyme–producingbacteriacontainedinprobioticscanrestorethe

system’s normal flora and, in the process, improve intestinal function. Studies have shown that as ahealthy counterpoint to the “bad” bacteria in your system, probiotics can help address severalgastrointestinalconditions.For instance,a2011YaleUniversitySchoolofMedicinepanelconcludedfroma reviewofcurrent research thatprobioticscanbeeffective inpreventingantibiotic-relatedandinfectiousdiarrhea.Theycanalsoaidintreatingulcerativecolitisandchildhooddiarrhea,inadditiontosupporting or boosting the immune system. Probiotics also may be beneficial for irritable bowelsyndrome,vaginitis,anddiarrheaandCrohn’sdiseaselinkedtoClostridiumdifficilebacteria,althoughtheevidence,accordingtotheten-expertpanel,islessconvincingandneedsmorestudy.

ProbioticSupplements

Whatever your condition, the good news is that probiotics are readily available in dietarysupplements(powders,tablets,capsules,andconcentratedliquids),whichcanbeeasilyaddedtofoodsortakendirectly.Toproducethesupplements,themicroorganismsareculturedinalabandfreeze-driedbeforebeingcompacted into easilydigestedandabsorbeddelivery systems.Theyusuallyneed toberefrigeratedtomaintaintheirstrength.

Whatever the form, as long as the supplement contains enough living organisms to grow in yourintestines,you’lllikelyexperiencethebenefits.Recommendeddosagesaremeasuredincolony-formingunits, orCFUs,microscopic units ranging frommillions to billions.Maintaining a healthy intestinalflorarequirestwoormorebillionlivecells,takeneitherdailyorseveraldaysaweek.Uptotenbillionculturesmaybenecessarytoaddressaspecificimbalance.Here’s a caveat to remember: The Food and Drug Administration currently doesn’t regulate

probioticslikeitdoesdrugs,sosupplementscanvaryinpotencyandquality.You’llwanttocheckwithyourphysicianornatural-healthproviderastothecorrectproduct,dosage,andusage.Becausestudieshaveshownthatdifferentbacterialstrainsprovidedifferentbenefits,targetingthebestoptionswillhelpyouattainoptimalresults.Also,althoughprobioticsaregenerallysafe,effective,andeasilytolerated,ahealthpractitionercanguideyouas to theappropriatenessofusingasupplement,dependingonyouroverallhealth.

FermentedFoods

Besidesprobioticsupplements,youalsocancapturethepositiveeffectsoffriendlymicroorganismsfromfermentedfoods—foodsthatarepreservedeithernaturallyorbyprocessingwithgoodmicrobesasthepreservativeagent.Fermentedfoodshaveplayedanimportantroleinthedietsofmanyculturesoverthecenturies.By

replenishingnaturallybeneficialflorainthebody,especiallythedigestivetract,they,too,fightoffandprevent thegrowthofunhealthyordestructivebacteria andother unfriendly substances. In sodoing,fermented foods not only help keep your system in balance but are also believed to aid in releasingnutrients,increasingenzymes,andmakingfoodseasiertodigest.Ifyou’reeatingatraditionaldiet,yourlikelyprobioticorfermentedchoicesincludeyogurtandother

cultureddairyproducts.Butwitharawdiet,you’llneedtoincorporatedifferenttypesofselectionstointroduceindigenousornaturallyfriendlybacteriaintoyourbody.Luckilythereareabundantfoodanddrinkoptions that you can either purchase at a health food store or ferment at home to satisfy thoseneeds.Sauerkraut,miso,andaKoreanveggiestapleknownaskimchi (orkimchee) topa fermented-food list that also includes probiotic beverages such as coconut kefir (fermented coconutwater) andkombucha (an ancient Chinese tea known for more than 250 years for its digestive properties).Whateveryouchoose,byaddinga“livesolution”toyourdiet,you’rebalancingyourinnerecosystem.

FERMENTEDSAUERKRAUTIfyou’resoinclined,youcanfermentfoodsinyourownkitchenusingasimpleprocess.Sauerkrautisagoodfirstattemptbecauseitinvolvesproduceyoulikelyhaveonhand.

Forthebrine:

1quartwater

2tablespoonsseasalt

Fortheveggiemix:

1headcabbage

1cucumber

Vegetablesofchoice,suchasacarrotorredorgreenbellpepper

1.Tomakethebrine,combinethewaterandsaltinabowlandmixuntilthesaltdissolves.

2.Tomaketheveggiemix,chopthecabbage,cucumber,andothervegetables.

3.Placethevegetablesina1-quartglassjarandpushtothebottom.

4.Coverwiththebrine.

5.Sealthejar,placingaheavyobjectontopofthecovertoholditinplaceasgasescollect.Placeinabowlonyourcountertop.

6.Openonceadaytoletanygasesescape.

7.After3days,yourveggiesshouldbereadytoenjoy.Theycanberefrigeratedindefinitely.

ACleansingRitual

ManypeoplediveintolivingcuisinethroughtheThree-DayJumpStartIintroducedinChapter3.Byincorporating raw foods and eating habits into their daily routine, they get a quick taste of a newlifestyle. But there’s another way to achieve a healthy jolt to your digestive and other systems.Detoxification isan intenseweeklongormultiweekprocessofbreakingdecisivelywithyourolddietandusheringinyournewone.(Thinkofitas“coldturkey”!)Theconceptofcleansingthebodyinanefforttosparkrenewedstrengthandvitalityisasoldasthe

fasting traditions of the early Christian church and as widespread as the world’s greatest cultures.Clearingyourdigestivetractoftheacidicspin-offsofprocessedfoods,sugars,dairy,andmeatscanbeakeyfirststepintransitioningtorawfoods.Intermsoflivingcuisine,theprocessinvolvesastringentprotocol of healthy food choices—leafy green vegetables, fresh fruits, and water, plus some leanproteins—andholisticlifestylechangestosynergisticallysupportyourbody,mind,andspirit.Bycleaningoutharmfultoxinsinfavorofhealthysubstitutes,adetoxstimulateshealingandashift

towardoverallgoodhealth.Notonlydoesitmakewayforenzymesandnutrients—the“goodstuff”—torestoreyourphysique,butitalsopromptsthereleaseofallsortsoftoxinsinyourlife.It’sasimportanttocleanseyourmindandyoursurroundingsasit is tophysicallypurgeyourbody.Fillingyourspacewithpositivepeople, thoughts, andactivities (affirmations, stretching, andother exercise) is theonlywaytosupportyourgrowth.Is detoxing necessary for everyone? No. Some people can ease into a raw-foods diet very

successfullywithoutdetoxificationasapathway.Ineithercase,cleansingprovidesacleanbreakwithyouroldeatingstyleandaquickwaytoclearyourdigestivetractandothersystemsofstoredtoxins,anditcomplementsyourneweatingplan.Becausetherearemanyvariationsonthedetoxtheme,youmaywanttoconsultanintegrative-health

professionaltoindividualizeonetoyourparticularneeds.(Aswithanydramaticdietarychange,discussthis approach with your physician, especially if you’re suffering from a major health issue.) Apractitionerwillassessyourhealthgoalsandanypreexistingconditionsbeforecreatingadietanddetoxplanunique toyou.Thatmight involveaddingprobioticsand supplementsor just stickingwith low-glycemicfruitsandgrains.Althougha7-daydetoxisafantasticstart,21to28daysisoptimal.Somepeopledivide the time intoaweekeachofcookedveganfoods, rawfoods,and liquids, finishing thecyclewithafourthorfinalweekofrawfoods.Otherscombineanall-rawdietwithherbalcleanses.Whateverpathyouchoose,youmayfeeluncomfortableatfirst.ButIurgeyoutobediligent.One

intensedetoxweekcanbeapowerfulquick-starttoahealthy,holisticlifestyle.Twotothreeweekscanrecalibrateyoursystemevenmoreeffectively.Itcanreturnyoutoyournaturalstateofhomeostasis,orbalance, in a quicker fashion than just easing into living foods. In the meantime, even without astructureddetoxprogram,youcanhelpyourselfimmenselybyeliminatingthephysicalandemotionaltoxinsthatimpedeyourprogressandreplacingthemwithchoicesthatbolsterbody,mind,andsoul.

AdvicefromtheChef

Tooptimizedigestion:

Targetyourdailymenuwithfoodsknownfortheiranti-inflammatoryabilities.Enzyme-andnutrient-filledgreensandseavegetablesoptimizethedigestivetractbycleansingandfortifying.Aloeverasupplementscanalsobehelpful.

Drinkyourgreens!Analkalizingsmoothiecanreducestressandrestorebalanceafteradigestiveattack.

Enjoyone typeof nut or seedper dish for optimal digestion.For additional flavoring,pulverize and blend almonds into crèmes, sauces, and beverages, which are easier todigest than crunching thewhole nut.Also, tread lightlywith fat-rich cashews becausetheycaninflamethebody.

Incorporate probiotics and probiotic beverages as digestive aids. They can help flushyoursystemofunwelcometoxins.

Select yeast-free foodswhen possible.Vegetables,whole grains, and beans reduce theriskofyeastinfections,particularlyCandidaalbicans.Althoughtheseharmlessbacteriaexistineverybody,theythriveontheyeastfoundincertainsugar-filledandfermentedfoods. Overgrowth can lead to myriad health problems, including digestive issues.Althoughfruitscanbeyeastinstigators,they’restillimportantfortheirnutrientandotherdigestiveplusses.Balanceinallthings.

AffirmationsforDigestiveHealth

OprahWinfrey iswell-known forbothhermediageniusand thepersonalconnectionshehaswithviewers.Oneadvicegemfromthemavenof talk:“Learn to letyour intuition—gut instinct—tellyouwhenthefood,therelationship,thejobisn’tgoodforyouand,conversely,whenwhatyou’redoingisjustright.”I’dsaytouché,andaddtheseotheraffirmationjewelsforyourdigestivetract:

Toaddressheartburn:“Ibreathefreelyandfully.Iamsafe.Itrusttheprocessoflife.”

Tocounteranulcer, IBS,orGERD: “As I release thepast, the new, fresh, andvital enter. Iallowlifetoflowthroughme.”

GINGERJUICECOCKTAILAwell-knowndigestiveaid,gingerjuicehelpsflushthebodyoftoxins.Butitalsokeepsyouwarminthewinter.Dependingontheseason,enjoythiscocktaileitherwarmorcold.

2freshpears

1cupgrapeswithseeds

¼cupgratedginger

1teaspooncinnamon

1.Pressthepears,grapes,andgingerthroughajuicer.

2.Transferthejuicetoablender;blendinthecinnamon.

Note:Thiscocktailcanbestoredintherefrigeratorforupto2days.

CANTALOUPEANDWHITECHIATONICForagreatmorningboost,trythissimpletonic.Itcombinesmelonsandchiaseeds,ingredientsknownforaidingdigestion.Keepitonyourmenu,especiallyduringsummer’speakmelonseason.Also,don’tbeafraidtoexperimentwithhoneydewandothermelonfavorites.

4cupsdicedcantaloupe

2cupsfreshcoconutwater

6tablespoonswhitechiaseeds

Freshmintleaves,forgarnish

1.Inablendercombinethecantaloupewiththecoconutwateruntilathickpureeisformed.

2.Tossinthechiaseedsandletstandfor5minutes.

3.Blend or stir the contents vigorously before pouring into glasses; garnishwith amint leaf. Enjoyimmediately.

Note:Thechiaseedswillnaturallybecomesticky,creatingafuntexturetoenjoywithyourlife-givingtonicblend.

CHIABUCKWHEATBREADSoftyet sturdy, thisbread is agreathigh-protein, gluten-freeoption that blends sproutedgrainswithchiaseeds,whicharerichincalciumandessentialfattyacids.One4-ounceservingcontainsmorethan9gramsofproteinaswellasyourdailyrequirementforomega-3s.

4cupsbuckwheat,sprouted*

½cupchiaseeds

2Romatomatoes

½cupwater

2tablespoonsextra-virginoliveoil

1tablespoonchilipowder

2clovesgarlic

1teaspoonseasalt

1.InafoodprocessorfittedwiththeS-blade,pulsethebuckwheatuntilgroundintoafinemeal.

2.Addthechiaseedsandtomatoes,processingtheingredientsagainintoaroughmixture.

3.Addthewater,oliveoil,chilipowder,garlic,andseasalt,processinguntiladough-likemixturehasformed.

4.Lineadehydratortraywithyourchoiceofnonstickdryingsheet.

5.Gentlypressthemixtureontothetraytoathicknessofnomorethan¼inch.(Youmayelecttodo2traysofthinnerbread.)

6. Dehydrate the bread at 115°F for 6 hours. After 3 hours, flip the bread directly onto the screen,removingthenonstickdryingsheet.

*Tosproutrawbuckwheat,coverthegrainswithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

Note:Thisbreadcanbestoredintherefrigeratorforupto2weeks.

PEARBERRYSALADThisdishcanbepreparedusinganytypeofberries,includinghuckleberries.Choosefruitsthatarelocalandinseasonforasaladthattrulyshines.

Forthesalad:

6cupsmixedberries

2tablespoonscoconutoil

2cupsdicedpears

2tablespoonsorangezest

Forthedressing:

½Hassavocado,peeledandpitted

½cupcoconutwater

¼cuporangejuice

1tablespoonrawhoney

2.Chillthesaladwhilepreparingthedressing.

1.Tomakethesalad,rinsetheberrieswell;combineinamedium-sizemixingbowlwiththecoconutoilandtossuntilwellcoated.Addthepearsandorangezestandtossagain.

3.Tomakethedressing,inablendercombinetheavocado,coconutwater,orangejuice,andrawhoneyandblendwell.(Youcanalsouseanimmersionblenderforthistask.)

4.Lineeachbowl for servingwith¼cupof thedressing, topwith2 cupsof the saladmixture, andenjoy!

Note:Thissaladcanbestoredintherefrigeratorforupto3days.

BABYKALESALADWITHSPANISHGARDENDRESSINGBabykale,a sweeterbutnutrient-denseversionof themore typical lacinato,orcurlykale, forms thebasis fora luncheonsalad that’s toppedwitha tastydressing.What’s funabout thisdish—other thansimplyeatingit—isthatyoucanharvestyourownkalefromancientheirloomseeds.Justplacetheminabackyardplanteroraverticalgarden.You’llhavegreensforasaladinjust3to4weeks.

Forthedressing:

2Romatomatoes,diced

½cupchoppedyelloworredonion

¼cupavocadooil,hempoil,oroliveoil

¼cupfreshcilantro,leavesonly

2tablespoonschoppedgarlic

2tablespoonslimejuice

2tablespoonschilipowder

Forthesalad:

6cupsbabykaleleaves

2cupschoppedbroccoli

2cupsdulseleaves,pulledapart

1cupdicedtomato

1cupdicedcucumber(withskin)

1cuppumpkinseeds1Hassavocado,peeled,pitted,anddiced

1. Tomake the dressing, in a food processor fitted with the S-blade, combine the tomatoes, onion,avocadooil,cilantro,garlic,limejuice,andchilipowder.Pulseintoasalsa-likemixture.(Itshouldnotbepureed.)

2. Tomake the salad, in a largemixing bowl, combine the kale, broccoli, dulse, tomato, cucumber,pumpkinseeds,andavocado.

3.Drizzlewiththedressing,tossuntilwellblended,andserve.

EARTHSOUPComposedofrootvegetablesandablendofspices,thislunchordinnerentréestrengthensandsupportsoptimaldigestionvia themanyvitamins andminerals that come together in this delicious soup.Theaddition of tracemineral supplements to the carrots, squash, and other spices intensifies the overallnutritiouseffects.

2cupsceleryjuiceorvegetablebroth*

2tablespoonsgingerjuice(optional)

¼cupflaxseedoiloroliveoil

2carrots,diced

½cupchoppedbutternutsquash

2tablespoonsearthmineralsupplement,misopaste,orliquidtraceminerals

2tablespoonskelpgranules

1tablespoonchilipowder

1teaspoonseasalt

1clovegarlic

1.Combinetheceleryjuice,gingerjuice,andoilinablenderandemulsifyuntilslightlywarm.

2.Addthecarrots,squash,mineralsupplement,kelpgranules,chilipowder,seasalt,andgarlic.Blendandenjoy.

*It’sbesttoenjoythissoupatroomtemperatureorupto118ºF.Toenjoyitwarm,heatthejuiceinastockpotonthestovebeforeblending.

Note:Thissoupcanbestoredintherefrigeratorforupto3days.

SAVORYGARLICGREENSJustasthenameimplies,SavoryGarlicGreensisatasty,healthyliving-foodsoption.It’srepletewithnotonlyessentialvitaminsandmineralsbutalsotheenzymesnecessaryfordigestiveefficiency.Withtheadditionofflaxseedoilorhempoilinthedressing,thisdishisalsorichinomega-3fattyacids.Mixandserveimmediatelyasanentréeoraside.

2cupschoppedcollardgreens

2cupschoppedkale

2cupschoppedSwisschard,spinach,orbokchoy

½cupchoppedmustardgreens

2tablespoonslemonjuice

1teaspoonseasaltordulseflakes

¼cupflaxseedoilorhempoil

3clovesgarlic,minced

1.Combinethecollardgreens,kale,Swisschard,andmustardgreensinamedium-sizemixingbowl.

2.Addthelemonjuiceandseasalt,andtosstocombine.

3.Inaseparatebowl,whisktogethertheflaxseedoilandgarlic.

4.Addtothegreensandtossuntiltheleavesarecompletelycoated.

Note:Usethisrecipeasabaseforadditionalitems,suchasavocados,olives,andwalnuts.Themixturecanbestoredintherefrigeratorforupto4days.

RAINBOWWRAPSRawnorisheetsora lightpieceofchardformthebasisfor thissandwich.Thefillingprovidesafullspectrumofvitaminsandmineralsinadeliciousandvibrantpresentation.

6Swisschardleavesorrawnoriwraps

Forthesauce:

⅓cupcoconutwater

⅓cupchoppedscallion

¼cupcoconutaminos

2tablespoonslimejuice

1Thaichilipepper,diced,or1tablespoonThaichilipaste

Forthefilling:

2cupsslicedmango

2cupsshreddedcarrot

2cupsshreddedgreenpapaya

2cupssunflowersprouts

1.Tomakethesauce,whisktogetherthecoconutwater,scallion,coconutaminos,limejuice,andThaichilipepper.

2.Tomakethefilling, inamedium-sizemixingbowl,combinethemango,carrot,greenpapaya,andsunflowersprouts.Addthesauce,tossingwelluntilthevegetablesarecoated.

3.Tocreatethewraps,laytheSwisschardleavesonacuttingboard.

4.Dividethefillingevenlyamongthewraps,makingsurethemangoslicesareplacedlengthwise.

5.Rolltightly.Forthechardwraps,closeeachwithatoothpick.Forthenoriwraps,useasmallamountofwatertosealtheedges.Chillfor1hourandthenserve.

Note:Thesewrapscanbestoredintherefrigeratorforupto2days.

DULCEDELECHEPINEAPPLEThe fruit that stars in this dish produces more than a fresh taste for breakfast or dessert. Rich innutrients, pineapple also contains bromelain, an enzyme important in digestion.A sauce of coconut,cinnamon,andnutmegoffersadditionalantioxidantboostersandflavortothemix.

4cupsdicedpineapple

Forthesauce:

¼cupliquidsweetenerofchoice(coconutnectar,rawhoney,oryaconsyrup)

2tablespoonsmacaroot

1tablespooncoconutbutter(optional)

1tablespooncinnamon

1teaspoonnutmeg

½teaspoonseasalt

½cupshreddedcoconut,forgarnish

1.Forbestsauceresults,useanimmersionblendertocombinethesweetener,macaroot,coconutbutter,cinnamon,nutmeg,andseasalt.Otherwise,whisktheingredientsinabowluntilwellblended.

2.Addthepineappletoamedium-sizebowl,pouronthesauce,andtosstocombine.

3.Chillintherefrigeratoruntilreadytoserve.Justbeforeserving,sprinklewiththeshreddedcoconut.

Note:Thisdishcanbestoredintherefrigeratorforupto4days.DulcedeLechePineapplemayalsobemadeintoadriedfruitsnackforalongershelflife.Justdehydratethemixtureonanonstickdryingtrayat118ºFfor12hours.

AFinalNote

Yourdigestivetractfeelslikethecenteroftheuniverse,especiallywhenit’sindistress.Avarietyofdisorders can cause gas, bloating, and other serious symptoms that ruin your appetite and put yougenerallyoutofsorts.Thefruits,vegetables,andotheroptionsinaplant-baseddiet,however,cankeepyourdigestivetracthealthyandfunctioningsmoothly.Theydoso,inpart,byprovidingextraenzymestohelpfacilitatethebreakdownoffoodintoeasilyabsorbednutrientmolecules.Inadditiontoenzymes,yourdigestivetractcanalsobenefitfromprobiotics,“friendly”bacteriathat,whenintroducedthroughsupplementsorfermentedfoods,canbeaforceincorrectinganecosystemoutofwhack.Soifaliving-foodsdietcanhelpyourdigestive tract,whatelsecan itdo?Chapter11, “HealthyChildren,HealthyFamilies,”takesalook.

CHAPTER11

HEALTHYCHILDREN,HEALTHYFAMILIES

Growing a healthy family begins at the end of a fork. With childhood obesity the number onepediatrichealthissueintheU.S., it’simportantforyoungchildrenandteenstoeatnutritiously.Whatyouserveatthedinnertablehasprofoundimplicationsforalifetime!Unfortunately,someofthemostcommonplacetoxinstoagrowingbodyappearinthemostpopularofchildhoodfoods—candy,cookies,cakes,sodas,andotherjunk-fooditems.Butanyfoodprocessedfromrefinedsugar,refinedflour,dairyproducts, or genetically modified oils can contribute to food allergies, digestive distress, acne, orattentiondeficitdisorders.Studieshaveconsistentlyshown thatoverweightchildrenwithpooreatinghabitsareat risknowand later for type2diabetesandaraftofotherchronichealth issues—asthma,highcholesterol,heartdisease,andevensomecancers.

TheABCsofEatingRaw

Gettingridofemptycaloriesandsaturatedorunhealthyfatscanindeedhelpyourchildmaintainanoptimal weight, the first prerequisite of a strong and fit body. But trading the toxins—artificialsweeteners, food colorings, sugar, cow’s milk, and gluten sources—in processed foods for a morenaturalpathachievesmorethanweightgoals.Plant-basedfoodsalsoprovidethenutrientbuilding-blockschildrenandadolescentsneedtofacilitate

bone growth and strength, produce red blood cells, boost the immune system, generate energy, andencourageeveryotherjobinadevelopingbody.Organicandpesticide-freefruitsandvegetables,alongwithnuts,seeds,andhealthygrains,supplyunadulteratedvitamins,minerals,wholeproteins,complexcarbohydrates, healthy fats, fiber, and living enzymes necessary for function and growth. They alsocreateanenvironmentthatsupportshealth,notdisease.“Analkalinebalancedbody,”saysMichaelW.Shannon,aLagunaHills,California,pediatricianand

longtime advocate of a plant-based diet as a nutrition option for children, “is just as important inchildrenasitisinadultstopreventthehealthconsequencesofacidity.”Thekeyinretrievingthesemultiplenutrients,however,istoincludealargevarietyofrawandlightly

cookedfoods(preparedusinghealthy techniques, ifdesired) throughout theweeksoyourchildreapsthewellnessrewardsofabalanceddiet.Intermsofpediatrichealth,yourselectionsshouldtarget:

Freshvegetablessuchasyams,broccoli,anddarkleafygreens

Freshfruitssuchaspears,blueberries,andapples

Water—everychildneedsitforgrowthanddevelopment

In termsoffoodsforspecificstagesofgrowthanddevelopment,Dr.Shannonsuggestsavocadoininfancy, nut butters in childhood, and nuts and seeds in adolescence. Yes, you can use a raw-foodsapproachwithbabiesbecause theirdietalreadyconsistsprimarilyof fruitsandveggies inaddition tobreastmilk.Mychildrenhavebeenrawfoodiesandhealthysinceinfancy!Thereisacaveat,however.

Eventhougharaw-foodsdietisaviableoptionforchildren,youneedtocarefullymonitortheirintakeofvitamins,minerals,essentialfattyacids,protein,andothernutrients.Becauselivingcuisinecontainsnocow’smilk,forinstance,it’simportanttotapotherbountifulsourcesofcertainnutrients.Also,fruitsandvegetablescontainsufficientcalcium,butyourchildwilllikelyneedavitaminDsupplement.Also, justasit’s importantforyoutotalktoyourphysicianaboutyourdiet, it’scritical to letyour

pediatricianknowwhatyourchild is eating.Ahealthpractitionercannotonlyensure thathisorhernutritional requirementsarebeingmetbutalsoalertyou toanypotentialdeficienciesbasedonbloodwork.Iencourageyoutofindamedicalprofessionalalignedwithyourvaluesystemregardingfoodsoyoucanbetruepartnersinyourchild’soptimalhealth.Also,bewillingtostaythecourse.Eatingrawasafamilyrequiresaneffortthatnoteveryparentis

willingtomake,eventhoughitcanbenutritionallybeneficial.Togiveyourchildrensufficient“goodstuff,” especially from vegetables, you’ll need to creatively incorporate options such as greensmoothies, zucchini pastas, and fruit-based desserts. Moreover, you’ll want to be sure that you’rebuyingonlyfreshorganicsasoftenaspossiblebecausethegrowingprocesshasn’tdepletedthesefoodsof magnesium and other nutrients important for growth and development. They’re also notcontaminatedwithpesticidesandotherallergensthatmighttriggerfoodallergies.Do you have to start with 100 percent raw? No. A diet that’s 50 percent living foods is a good

beginning threshold.Whatever approach you choose, however, learn as much as possible about thenuances of balancing protein, carbohydrates, and fat along with maintaining adequate minerals andvitamins.Alsostayabreastofthelatestfindings.Asresearchcontinuesintotheviabilityofaraw-foodsdiet,you’llwantthelatestinformationsoyoucanmakethebestchoicesforyourfamily.“Goingslowlyandgettingeducated,”saysDr.Shannon,“isagooddirectionforfamiliestotakeinitially.”

MakingItFun

Evenifyou’readedicatedrawfoodie,youmightfinditdifficulttomotivateyourchildrentofollowsuit,unless,ofcourse,they’vebeenraisedonthispath.Childrencanbehabitualeaters,sosuggestingsomethingoutoftheblueandexpectingareceptiveresponsemightbeachallenge.Butbyintroducingtastyliving-cuisineitemsinsmall,funways,youcancultivatehealthyhabitsinthem.

First,growanherbgardenora full-fledgedgarden together.“Farming”withyourchildwillhelpyouconnecttheideaoforganicvegetablesandhealthyeating.

Second, shopandpreparefoodsasa team.The joyofempoweringmychildrenwithhealthyoptionsbydoingthesetwotaskswiththemfarexceedsthetimeanddedicationittakestomakeitwork!Foraquickandeasystart,additemsforasmoothietoyourshoppinglist.Whenyouget home, set up your blender or juicer so your child can make a drink from the apples,cantaloupe, citrus fruits, or berries you’ve just purchased. Other flavorings to include arealmondbutter,bananas,cacao,andgojiberries, tonamea few.Keep the final ingredients tothreecolorfulchoicessoyourfinisheddrinkhaskideyeappeal.

Third,adaptyourraw-fooddishestoyourchild’spalateanddevelopmentalneeds.Beflexible.Ifheorshedoesn’tlikethetextureofleafygreens,forinstance,pureethemforasouporsauceorsneakthemintoafruit-basedsmoothie.Ifyou’reconcernedthatnutsareachokinghazard,grindthemforanutbutterorshake.

Fourth,packandpair.Althougharaw-foodsdietisabouthealthyalternatives,italsoneedstobeinteresting.Packapicnicofyourchild’scolorfulfavoritesandafewnewsnackoptionsand

headofftothepark,swimmingpool,orzoo.Pairingtastyfoodwithafavoriteadventurecanleaveapositive,lastingimpressionofboththeexperienceandthecuisine!

AdvicefromtheChef

Tostrengthenthefamily:

Goontheoffensive.Lineyourkitchencountersandpantryshelveswithhealthysnacks.It’sthebestwaytodirectyourchildrentowardqualityfoundationallivingfoods.

Stockyourcupboardswithbrain-buildingessentialfats—coconutbutter,almondbutter,hempseeds,pumpkinseeds,andavocados.They’llenhanceanybasicdish.

Plant your child’s favorite fresh herb in a kitchen garden and think ofways to use it.Childrenlovewhattheylearntolove,andintroducingthemtonewflavorsasyoucookwillencourageexplorationsofallsorts.Trymint,forinstance,asagarnish.

Make family meals a buffet of raw-food tacos, salads, and even pasta dishes. Yourchildrenwillenjoythecasualnesswhileyoucantailorselectionstosatisfymultipleages,growthspurts,andpalates.

Pack raw-food desserts with ingredients that might otherwise be challenging for yourchildrentoloveandeat.Althoughdessertsinthisdietareoftenpackedwithproteinfromcrushednutsandseeds,hidingalittlespirulinawithinthesweetsaddstothemix.

AffirmationsfortheFamily

Gettingyourchildrentoeatproperlycanbeadailyhassle.Ittakestime,patience,andsometimesalittle strong-arming to make kids eat what’s good for them, rather than what appeals to their sugarinstincts. But by introducing healthier choices early in their lives, you help your cause. Try theseaffirmationstokeepthebenefitsinyourmind’seye.

“Mychildrenaredevelopinghealthybodiesfromexcellentsourcesofnutrition.”

“Myfamily’snutritionalneedsarebeingfullymetbyaclean,whole-foodsdiet.”

FAMILYFIVESMOOTHIEThe family version of a popular recipe inmy bookRawBasics, this smoothie provides a balancednutritionalmealinacup:freshfruit,greens,essentialfattyacids,superfoods,plusasweetener.Packedwithprotein,vitamins,andminerals,thisversioniseasyforanyyoungcheftocreate.

1banana

1cupfreshspinachleaves

1cupdicedmangoorpineapple

1cupwater,AlmondShortcutMilk,orcoconutmilk

2tablespoonscoconutbutteroralmondbutter

2tablespoonshempseedsorhempprotein

1.Inablendercombinealltheingredientsuntilsmooth.

2.Packintoairtightcontainersforlunchonthegoorserveinabowltoaccompanyyourfavoriteentrée.

Note:Youmaywishtofreezethebananainadvanceforachilledsmoothie,ortryiceifyoulikefrostysmoothies.

CITRUSAVOCADOBARSIncorporatingnuts,avocado,freshoranges,andcoconutbutter,thisrecipeisatastywaytoincreasethenutrientbuildingblocksyourchildrenneedforastrongbody.They’resimpletomakeandfuntoeat!

Forthecrust:

4cupswalnutsorpecans

⅔cupyaconsyruporcoconutnectar

2tablespoonsorangejuice

Forthetopping:

2Hassavocados,peeledandpitted

⅓cupcoconutbutter

1½cupsfreshorangejuice

½cuporangeslices

1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,pulsethewalnutsintoafinemeal.

2.Addtheyaconsyrupandorangejuiceandprocessuntiladough-likemixturehasformed.

3.Patthecrustintoan8×8-inchglassdish.

4.Tomakethetopping,placetheavocados,coconutbutter,orangejuice,andorangeslicesinablenderandblenduntilwellcombined.

5.Spreadthetoppingoverthecrustandfreezefor1hourtoset.Cutintosixteen2×2-inchbars.

Note:Thesebarscanbestoredintherefrigeratorforupto1week.

NUTBUTTERBITESTheessentialfattyacidsandothernutrientsinthistreatcanhavepositiveeffectsthroughoutyourbody,especiallyinbuildinghealthybraintissue.Withtheadditionofthenutbutters,thesebitesarealsogreatforpregnantandbreast-feedingwomenwhoneedmorehealthyfats.

1cupalmondbutterorothernutbutter

½cuphempprotein

¼cupyaconsyrupor3dropsliquidstevia

1tablespooncinnamon

1teaspoonseasalt

1cupbuckwheat,sprouted*

1. Inamedium-sizemixingbowl,combine thenutbutter,hempprotein,yaconsyrup,cinnamon,andseasalt.Usingaspatula,stirtheingredientstogetheruntilwellcombined.

2.Addthebuckwheatandcontinuestirringuntilalargeballhasformed.

3.Patthemixtureintoan8×8-inchglassdishorontoatrayandflattenintoan8×8-inchsquare.Cutintosixteen2×2-inchsquares.**

4.Refrigerateuntilreadytoenjoy.

*Tosproutrawbuckwheat,coverthegrainswithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

**Foravariationonthesquares,cutthedoughintoroundsusingeithera2-inch-diametercookiecutterorthetopofajuiceglass.

Note:Thesebitescanbestoredintherefrigeratorforupto1week.

REDWALNUTANDDATESNACKSAcolorfuloption thatcanbestoredon thecountertop, this snack taps redwalnuts,a staple from theproducesectionatyourhealthfoodstore.

4cupsredwalnutpieces

2cupspitteddates

1teaspooncinnamon

1teaspoonseasalt

1.InafoodprocessorfittedwiththeS-blade,lightlypulsetogetheralltheingredients.

2.Whenthemixturebeginstosticktoitself,removeandtransfertoasmallbowl.

3.Usingatablespoon,scoopout2tablespoonsofthedoughmixtureatatime.

4.Rollintoaballandplaceincandycups.Keeponthecounter!

Note:Regularwalnutscanbesubstitutedforredwalnuts.Alsoadd½cupofgojiberriesforcolorandextranutritionalvalue.

FLAXQUINOACRACKERSA crispy snack for kids of all ages, these crackers are high in protein, one of the body’s essentialbuilding blocks. In addition to a spectrum of important minerals, this recipe offers an infusion ofomega-3fattyacids,whicharenecessaryforboostingbrainpowerandotheressentialfunctions.

4cupsquinoa,soakedinwatertocoveranddrained*

1cupwater

1tablespoonseasalt

1Romatomatoorredbellpepper,stemmed,seeded,andcored

¼cupseasoningofchoice(IlikebothchilipowderandtheItalianBlend.)

4cupsflaxseeds,soakedinwatertocoveranddrained**

6tablespoonsdulseflakes

1.Combine the quinoa,water, sea salt, tomato, and seasoning in a blender.Blendwell until a thickpureehasformed.

2.Placetheflaxseedsinalargebowl,addthequinoapuree,andstiruntilwellcombined.

3.Line4dehydratortrayswithnonsticksheets.Spreadthemixtureevenlyoverall4trays,creatingathinlayerofcracker.

4.Sprinklethedulseflakesovereachtraybeforeplacingitinthedehydrator.Dehydrateon118°Ffor12hours,oruntilcompletelycrunchy.

5.Removethesheetsfromthedehydratortraybyinvertingthemontoacuttingboard.Cutevenlyacrossbothdirectionstocreate4×4-inchsquares.

*Quinoawillsproutinasfewas6hours.Placeinabowlandcoverwithwater,withanextrainchofwaterontop.Leaveonthecounterfor6hours.Rinseanddrainbeforeuse.

**Flaxseedbecomesverystickywhensoaked.After soakingwithwater tocover the flaxseeds foratleast1hour,combinethegelatinousmixturestraightintotherecipe.

Note:Thesecrackerscanbestoredinanairtightcontainerinthepantryindefinitely.

SWEETALMONDSOUPKids love rich, creamy soups, and this one has proven a winner in our house.While the zucchini,flaxseed,andalmondshelpalkalizethebodyandtendtothedevelopmentneedsofthebrainandothersystems, the honey and chili powder add amix of flavors that promptsmy family to ask for SweetAlmondSoup.

2stalkscelery

1smallzucchini

3cupshotwater*

¼cupflaxseedoilorcoconutoil

2tablespoonsrawhoneyorrawagavenectaror2dropsliquidstevia

1tablespoonmildchilipowder½clovegarlic

1cupalmonds

1.Inablendercombinethecelery,zucchini,hotwater,flaxseedoil,rawhoney,chilipowder,andgarlic.Blenduntilwellcombined.

2.Addthealmondsandblendonhighforabout2minutes,untilarichandthicksouphasformed.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

Note: Great alone or as an accompaniment for a salad, Sweet Almond Soup can be stored in therefrigeratorforupto3daysandthengentlywarmedintheblenderoronthestovetop.

FUSIONPASTAAdeparturefromthegluten-fillednoodlesinatraditionaldiet,thesesquashnoodlesareafun,nutritiousoption for kids.Althoughyou canmodify the veggie toppings to suit your family’s preferences, thisrecipecallsforabasicredsaucethatmostkidswillenjoy.

Forthepasta:

2largezucchinior4smallyellowcrooknecksquash

1cupshreddedcarrot

1cupdiceddates

1cupfinelychoppedspinach

1cupquinoa(optional,foradditionalprotein)

¼cuphempseedsor⅓cuppinenuts

Forthesauce:

1cupsun-driedtomatoes

3tablespoonsextra-virginoliveoil

2tablespoonsrawhoneyorrawagavenectar

4freshbasilleaves

2Romatomatoes

½clovegarlic

½cuphotwater

1.Tomakethepasta,slicethezucchinilengthwiseusingthejuliennebladeofamandoline.*Placeinamedium-sizebowl.

2.Addthecarrot,dates,spinach,quinoa,andhempseedstothesquashnoodlesandtosstocombine.

3.Tomakethesauce,inablendercombinethesun-driedtomatoes,oliveoil,rawhoney,basil,Romatomatoes,andgarlic,andblenduntilathickpureehasformed.

4.Toserveimmediately,whisk½cuphotwaterintothesauce,tosswiththenoodles,divideamong4plates,andservewarm.Tokeepwarmwhileyou’repreparingotherdishesforyourmeal,mixthesauceandnoodlestogether,divideamong4plates,andplaceinthedehydratorat118°F.

*AnOXOGoodGripsmandolineworkswellforthisrecipe.

Note:Thisdishcanbestoredintherefrigeratorforupto2days.Waterseparationisnatural,sodrainthepastabeforeserving.

PUMPKINANDQUINOAFALAFELMy adaptation of a traditional crispyMiddle Eastern food, this falafel serves as a great stand-alonesnack,sandwich,orsaladtopping.Useyourdehydratortocreatethefamiliarfalafeltexture.

2cupspumpkinseeds

1cupdicedtomato

3tablespoonslemonjuice

3tablespoonsdicedscallion

1clovegarlic

1tablespoonseasalt

4tablespoonsgoldenflaxseedmeal

2cupsquinoa,sprouted*

1.InafoodprocessorfittedwiththeS-blade,processthepumpkinseedsintoafinemeal.

2.Addthe tomato, lemonjuice,scallion,garlic,seasalt,and2 tablespoonsof theflaxseedmeal,andprocessuntilathickpastehasformed;addthequinoaandprocessuntilwellcombined.

3.Usinga1-inchice-creamscoop,spoonthemixtureontoatrayorcuttingboard.

4.Placetheremaining2tablespoonsflaxseedmealinashallowbowl.Rolleachfalafelintheflaxseedandplaceonadehydrator traywith the screen inplace.Dehydrateat118°F for4hours,oruntil theexteriorcrispsup.

*Tosprout rawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.

Note:Thefalafelcanbestoredintherefrigeratorforupto5days.Foraneasysnack,rollthemixtureinsideanorisheetwithfreshcucumberandtahini!

MIXED-BERRYCOCONUTJUBILEEMysonDylan,likemostkids,enjoysvariety,eventhoughhefunctionsbestwithstructure.Partofourroutineismakingthisdishtogether.Dylanlovesitbecausehecanrememberthesteps.Iloveitbecausehe’sgettingthenutrientboostofberriesplusotheringredientsthathemightnottasteotherwise.

2cupsyoungThaicoconutflesh

½cupcoconutwater

¼cupyaconsyrupor3dropsliquidstevia

2tablespoonshempprotein

1tablespoonprobioticsofchoice(optional)

1teaspoonseasalt

2cupsblueberries

2cupshulledstrawberryhalves

2cupsraspberries

Dicedavocado,mixednuts,orseeds,forgarnish

1.Inablendercombinethecoconutflesh,coconutwater,yaconsyrup,hempprotein,probiotics,andseasalt.Blendwelluntilrichandcreamy.Refrigerateuntilreadytoserve.

2.Inamedium-sizemixingbowl,lightlytossalltheberriestogether.

3. In a parfait glass, layer the berries, the coconutmixture, and the berries again, toppingwith yourchoiceofgarnish.

Note:Thisrecipecanbestoredintherefrigeratorforupto5days.

CHOCOLATECHEESECAKEThemostpopularrecipeinourhouseholdtodate,ChocolateCheesecakedeliversmorethan8gramsofproteinperslicealongwithessentialfattyacids,potassium,andvitaminE.Wow!NutrientsmakethisdessertawinnerforSundaydinnerandtheentireweek.

Forthecrust:

2cupswalnutsorpecans

1tablespooncinnamon

1teaspoonseasalt

½cuprawagavenectarorrawhoney

Forthefilling:

1cupcoconutwater(regularwaterwillalsowork)

1cuprawcacaonibs

2Hassavocados,peeledandpitted

1tablespooncinnamon

1teaspoonseasalt

2tablespoonssupergreenpowder(optional)

1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,combinethenuts,cinnamon,andseasalt.Pulseuntilafinemealisformed.

2.Addtheagavethroughthefeedtubeandprocessuntiladoughballhasformed.(Becarefulnot tooverprocess;withthenuts,theoilwillseparate.)

3.Linea10-inchglasspiedishwiththecrust.

4.Tomakethefilling,inablendercombinethecoconutwater,rawcacaonibs,avocado,cinnamon,seasalt,andsupergreenpowder.Blenduntilrichandcreamy.

5. Pour the filling into the pie crust and smooth the topwith an offset spatula or butter knife. (Thismixtureisalsodeliciousasapudding.)

6.Placethecheesecakeintothefreezeruntilfirm,1to2hours.Remove,slice,andserve.

Note:Thecrustcanbepreparedinadvanceandstoredinthefreezeruntiluse.Theentirerecipecanbestoredinthefreezerforupto2weeks.Thawingtakesapproximately15minutes.

ANCIENTGRAINBLUEBERRYTARTSAncient grains are less common in the American pantry but are great health-enhancing additions.Quinoa, buckwheat, farro, and spelt are just a few samples youmight find at your local health foodstore.Naturallygluten-freequinoaformsthehigh-proteinbaseforthesetarts.They’reanidealbreakfastfoodorsnackthroughouttheday.

Forthecrust:

1cupraisinsordriedfigs,reconstituted

½cuppecans

2cupsredquinoa,sprouted*

1tablespooncinnamon

1teaspoonseasalt

Forthefilling:

½cuprawalmondbutter

1teaspooncinnamon

¼cuprawhoneyor2dropsliquidstevia

½teaspoonseasalt

2cupsorganicblueberries

1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,pulsetheraisinsuntilbrokendownbutnotrunny.

2.Addthepecans,redquinoa,cinnamon,andseasalt,andprocessuntilachunkydoughhasformed.

3.Pressthecrustintoeight½-inch-thick,3-inchroundsonabakingsheet.

4.Tomakethefilling,inaseparatemixingbowl,combinethealmondbutter,cinnamon,rawhoney,andseasalt,andwhiskuntilwellmixed.

5.Topeachtartcrustevenlywiththemixture.

6.Finally,gentlypulsetheblueberriesinthefoodprocessororsmashusingaforkuntiltheinteriorsareexposed.Topeachtartevenly.Chillfor1hourandenjoy.

*Althoughquinoacomesinthreecolors,theredversioninthisrecipeoffersarich,fullflavor.Tosproutrawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature. (You’llseetinytailsonthegrains.)Rinseandthenuse.

Note:Thetartscanbestoredintherefrigeratorforupto1week.

HONEYDEWPIEPOPSThesepiepopshave found theirway into this family sectionbecause theirhigh-densitynutrientsaregreatforadevelopingbody,especiallythebrain.Butthey’restillafavoriteofmine—somuchsothatI’vebeenknowntobarterwithmysonfortheremainingpop!

1largehoneydewmelon,seededandfleshscoopedout

½cupcoconutbutter

1Hassavocado

2tablespoonsrawhoneyor2dropsliquidstevia

1cupchoppedfruitofchoice(Ilovestrawberries!)

1.Inablenderpureethehoneydew,coconutbutter,avocado,andrawhoneyuntilwellcombined.Addthefruitandtossgentlybyhandtocombine.

2.Fillastandard-sizepopmoldwiththemixtureandplaceinthefreezerfor4to6hours.Enjoy!

Note:Thesepopscanbestoredinthefreezerforupto10days.

AFinalNote

Ofcourseyouhave important reasons tomakesureyourchildreneatnutritiously.Theplant-basedrecipesinthischaptercanhelpyouensureyourkidsachieveandmaintaintheiroptimalweightandwillsatisfytherequirementsforbuildingstrongbodies.Thechallengesareinkeepingyourmenubalancedandinterestingandpartneringwithalike-mindedpediatricianwhocanmonitoryourchild’snutritionalprogress.Bydoingboth,youcanpositivelyimpactalifetimeofeating.It’sasimportantasmakingthechangesIsuggestinChapter12,“FoodforaHealthySoul.”

CHAPTER12

FOODFORAHEALTHYSOUL

Didyoueverthinkoffoodintermsoffeedingyoursoul?Itmaysoundlikeatritefeel-goodnotion,butyou’rethesumofyourparts—mind,body,andspirit—andconnectingpositivelywithwhatyoueatisimportantforoveralloptimalhealth.Even theworld’s great religions recognize the power of food,whether feasting for celebration or

fasting for personal growth. Yet you don’t have to practice a specific religion to understand theconnectionbetweenfeelingphysicallysatisfiedandbeingemotionallysatisfied.Whateveryourspiritualtouchstone,nourishingyourinnerbeinginvolvesfeedingyourbodywithfoodsthatsupportyoursoul.Whenyouenjoywhatyoueat,you’remorelikelytocontinuewiththeverychoicesthatfacilitateyouroverallwell-being.You’ll also experience the synergy thatoccurswhenbothyourphysical andyourspiritualselfarealigned.Theyworktogetherforyourgreatergood!Whentheveryactofeatingmademesick,forinstance,Iwasn’tlivingalifeofcreativityorhigher

purpose.Myphysicalreactionsaffectedmyspirituality, imagination,andemotions.Withthenutrient-richdietIpracticetoday,however,Ifeelinbalanceandasenseofoneness.Bybeingalignedmentally,physically,andspiritually,Iexperienceoptimalhealthonallfronts.I’menergizedandinharmonywiththeuniverse.My experience reflects what science has repeatedly shown: Food can trigger immediate reactions

withinyourbody,insomecasesstimulatingarushofbrainchemicals,suchasdopamine,serotonin,andendorphins. Along with changing your blood glucose, they can affect how you feel physically andemotionally.Cacao,orchocolate, for instance,bindswithvariouschemicals in thebrain to triggerorprolongeuphoria.Assuch,it’slongbeenregardedastheultimate“feelgoodfood.”(Andasweetstapleinaraw-foodsdiet!)

TheSoulfulSolution

HealingwithRawFoods isfullofwhatIcall“soulfulselections,”plant-basedchoicesthatsupportyourholisticbeinginmultipleways.Althoughtherecipesyouselectwillbeuniquetoyourtastebudsandpreferences,witheachplant-basedchoiceyoumake,you’llenjoy life-givingenergyandnutrientcontent.Fortheverynatureoflivingcuisineistheabilityofeachitemtocreateasynergybetweenyourphysicalbodyandyourinnerself.Because living foods promote alkalinity, while delivering quality vitamins,minerals, antioxidants,

essentialfattyacids,andothernutrientstoyourcells,theycanhaveapositiveeffectonyourphysicalfeelings.Youexperiencefewerachesandpainsandareducedriskofdisease.Butyoualsofeelbettermentally,spiritually,andemotionally—anaturalsideeffectofmakingpositivedietarychoices.You’renotpronetothestressesandfrustrationsthatcomewithtoxinsmakingyourhealthchaotic.Instead,youcanlivejoyfully.Andhere’sabonus:Somestudiessuggestthatouremotionalresponsetoafoodtranscendsitsactual

chemicalstructure.Inotherwords,justthecolor,smell,andtexturecanstimulateapositiveresponse.Becauselivingcuisineisrepletewithvibrantchoices,itoffersarainbowofcolorfuloptionsforsoul-healthyresults.

Vegetables:Pumpkin,tomato,redbellpepper,darkleafygreens,herbs,beets

Fruits: Coconut, tropical fruits, stone fruits (e.g., peaches),watermelon, pomegranate seeds,citrusfruits

Other:Rawcacao,hempseeds,quinoa,gingerroot

Bychoosing“soulful selections”—foods thathelpyoustay inphysicalandemotionalalignment—you promote your own sense of peace, joy, and good health. You’ll have balance and energy forreachingyourhighestdreams!

AdvicefromtheChef

Tofortifythesoul:

Make your plate appealing. You eat with your eyes first, so add to the enjoyment byfocusingonpresentationforeverymeal.

Garnisheachdishwithcolorfultopperssuchasgratedcarrot;freshherbs(cilantro,dill,orbasil);ororange,lemon,orlimeslices.

Spiceupdisheswithcayenne,curry,ginger,orgarlic.Theystimulatenotonlyyourtastebudsbutyourenergyflow,too.

Invigorate your spirit with tasty foods such as almond butter or other rich, creamyspreads.Rawcacaoandcolorfulsquashesaregood,too.

Eat soup!Tomatobisque ismy favorite for the creamy texture.When servedwarm, itstimulatesfeel-goodemotionsinadditiontosupplyingmanynutrients.

AffirmationsforaHealthySoul

How you feel has as much to do with how you think as it does with what you eat. Resolving,mentally and emotionally, to make healthy lifestyle changes is an important part of transitioning tolivingcuisine.Whenyou’rechallenged,trytheseaffirmationsas“foodforthought.”

“Iampeacefulinside.Mybodyandmindareworkingtogethertoaidmytotalhealthandwell-being.”

“Iamgratefulformyhealthandwellness.”

SASSYSTRAWBERRYSHAKEAreyouafraidtowalkontheculinarywildside?Thissassysmoothieisforyou!Itcontainsmacaroot,anaturalstimulant,pluschiaseedsforenergyandstrawberriestoboostyourmetabolism.

½banana

1cupAlmondShortcutMilk

½cuphulled,slicedstrawberries

⅓cupyoungThaicoconutfleshor1tablespooncoconutbutter

1tablespoonmacaroot

1tablespoonwhitechiaseeds,soakedanddrained

1tablespoonrawcacaonibs(optional,makesagreatcrunch!)

1.Blendalltheingredientsuntilathickshakemixturehasformed.

2.Addiceifyouenjoyafrostyblend;otherwise,enjoyasis!

Note:Thisshakeshouldbeconsumedonthesamedayitisblended.

LIVECHOPPEDVEGGIESALADBycombiningaspectrumofchoppedvegetablesinasingledish,thissaladoffersabalancednutrientoptionforlunchordinner.Becauseitcanberefrigeratedforuptoaweek,prepareitinadvance.Thenbringitoutasanentréeorasidewhenyouwantaboostofvitamins,minerals,andenzymes.

Forthedehydratedsaladmixture:

4cupschoppedbroccoli

1cupchoppedgreenbeans

½cupfinelyslicedredonion

¼cupextra-virginoliveoil

1tablespoonrawagavenectar

1tablespoonItalianBlend

1teaspoonseasalt

Forthefinalsalad:

1cupfinelydicedsquash

1cupdicedtomato

1cupdicedolives

1cupfinelychoppedlacinatokale

1. Tomake the dehydrated saladmixture, in amixing bowl combine the broccoli, green beans, redonion,oliveoil,agavenectar,ItalianBlendseasoning,andseasalt.

2.Lineadehydratortraywithanonstickdryingsurface.Spreadthesaladmixtureevenlyoverthetray.

3. Dehydrate at 118°F for 2 hours to soften the vegetables. If you don’t have a dehydrator, let thevegetablessitfor2hourstosoften.

4.Tomakethefinalsalad,inanothermixingbowl,combinethesquash,tomato,olives,andkale.Addthedehydratedsaladmixtureandtosstocombine.

Note:Thissaladcanberefrigeratedforupto5days.

RAINBOWSPROUTSALADAnintensesupplyofvitamins,minerals,proteins,andenzymes,sproutsareconsideredoneofnature’smostcompletenutrientsources.They’realsoknownasaveryhigh-vibrationfood,meaningtheyemitenergythatcanleadtoastrengthenedimmunesystem,increasedvitality,andreducedstress.

Forthedressing:

¼cupextra-virginoliveoil

2tablespoonscoconutaminos

1teaspoongarlicpowder

1teaspoonchilipowder

1dropliquidstevia

Forthesalad:

4cupsmixedsprouts

4cupschoppedromainelettuce

1cupshreddedgreenpapaya,jicama,orcarrot

½cupshreddedbeets

4tablespoonsblacksesameseeds

½cupdicedsteamedyam(optional,fortransition)

½Hassavocado,peeled,pitted,anddiced

1. Tomake the dressing, using an immersion blender, combine the olive oil, coconut aminos, garlicpowder,chilipowder,andstevia.Blendwell.

2.Tomakethesalad,inalargebowl,combinethesprouts,lettuce,greenpapaya,beets,sesameseeds,yam,andavocado;tosswell.

3.Addthedressingandtossuntilcoated.Enjoyimmediately.

Note:Thesaladingredientscanbemixedearlierinthedayandstoredintherefrigeratoruntildressedforserving.Oncecombinedwiththedressing,thesaladshouldbestoredfornolongerthan1day.

SPIRITOFFIRESOUPAlthoughignitingyourpassionisaninnerjourney,thisbasicsoupwillnourishyoursoulandlightyourfirewhileyou’repursuingthepath!

1largeheirloomtomatoor2Romatomatoes

2sun-driedtomatoes

2cupshotwater*

4freshbasilleavesor⅓cupchoppedbasil

1tablespoonrawagavenectarorrawhoney

1driedchipotlepepper,seededifdesired

1tablespoondarkchilipowder**

¼cupextra-virginoliveoil

1.Inablendercombinethetomatoes,hotwater,basil,agavenectar,chipotlepepper,andchilipowder.Blendwelluntilathickpureehasformed.

2.Whileblending,addtheoliveoiltoemulsifyandthickenthesoup.

*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.

**Darkchilipowderprovidesasmokier taste than lighterversions,making itabetterchoice for thisrecipe.

Note:Thesoupcanbestoredintherefrigeratorforupto3days.

7CHAKRATAPASPLATTERLittlelayeredbitesoflove,thesesnacksareagreatstarterforyournextdinnerpartyorcompanymeal.Lacedwithcurrypowderandstevia,thesetapasdeliverasweet-savorytaste.They’reespeciallysweetwhenenjoyedwithfriends!

Forthesauce:

½cupwater

¼cupmacadamianuts

¼cupcurrypowder

1tablespooncoconutbutter(optional)

1clovegarlic

1dropliquidstevia

Forthefilling:

2cupsdicedredbellpepperortomato

2cupsdicedavocado

1cupyoungThaicoconut,cutintothinstrips

1cupchoppedbasil

Forthelayers:

2Romaorheirloomtomatoes

1yellowcrooknecksquash

1cupcarrotcurls*

1.Tomake thesauce, inablendercombine thewater,nuts,currypowder,coconutbutter,garlic,andsteviauntilpureed.

2.Tomakethefilling,inamedium-sizemixingbowl,combinetheredbellpepper,avocado,coconut,andbasil.Addthesauceandtossuntilwellcoated.

3.Tomakethelayers,slicethetomatoesinto½-inch-thickroundsandtheyellowsquashinto¼-inch-thickrounds.

4.Foreachappetizer,layerinthefollowingorder:1slicetomato,2tablespoonsfilling,1sliceyellowsquash,2tablespoonsfilling.

5.Topwiththecarrotcurlsandserve.

*Carrot curls are easily achieved by running a vegetable peeler the length of a carrot to shave thinpieces.

RAZZAMATAZZPIERaspberries,lemons,andcoconutcometogetherinthisflavorfulconcoctionthat’ssimpletomakeandfuntoeat.Althoughgreatasadessert,it’salsoarefreshingoptionforstartingtheday.

Forthecrust:

2cupsrawcoconutflour

1tablespoonrawcoconutbutter

3dropsliquidstevia,¼cupyaconsyrup,or½cuprawapplejuice

Forthefilling:

2cupsyoungThaicoconutflesh

¼cuplemonjuice

1teaspoonseasalt

3dropsliquidsteviaor¼cupyaconsyrup

2cupsraspberries

½cupshreddedcoconut

¼cuplemonzest

1.Tomake thecrust, ina foodprocessor fittedwith theS-blade,combine thecoconut flour,coconutbutter,andstevia.Pulseuntilacrust-likedoughhasformed.

2.Pressthecrustintoa10-inchglasspieplate.

3.Tomakethefilling,inablendercombinethecoconutflesh,lemonjuice,seasalt,andstevia.Blend.

4.Spreadthefillingatopthecrust,smoothingwithanoffsetspatulaorbutterknife.

5.Topthefillingwiththeraspberries,thensprinklewiththecoconutandlemonzest.

6.Refrigerateandenjoythroughouttheentireweek.

Note:Thepiecanbestoredintherefrigeratorforupto5days.

CACAOHAZELNUTFUDGEWith this candy sensation, you don’t need traditional chocolate to satisfy your sweet tooth. CacaoHazelnut Fudge combines the nutrient benefits of nuts and protein powder with the antioxidantproperties of cacao powder and coconut butter. Add cayenne pepper for an even more invigoratingsnack!

1cuprawcacaopowder

½cupcoconutnectaroryaconsyrup

¼cupcoconutbutterorcacaobutter

2tablespoonsWarriorFoodorotherplant-basedproteinsupplement

1tablespooncinnamon

1teaspooncayennepepper(optional)

1teaspoonseasalt

¼teaspoonnutmeg

2cupshazelnutpieces

1. In a blender combine the cacao powder, coconut nectar, coconut butter, protein supplement,cinnamon,cayennepepper,seasalt,andnutmeguntilrichandcreamy.

2.Inamedium-sizemixingbowl,tossthehazelnutpieceswiththecacaomixture.

3.Pourthemixtureontoaflattrayoran8×8-inchglassdish.

4.Freezethemixtureforabout8hours,thencutinto16piecesandenjoy.

Note:Thisrecipecanbestoredinthefreezerindefinitely.

CHOCOLATEMINIHEARTSThe cacao and other ingredients packaged in this great candy substitute offer a healthy dose ofmagnesium and brain-stimulating amino acids. Chocolate Mini Hearts are a chocolate lover’s bestfriend.They’reaguilt-freewaytoindulgeatanytimeoftheday!

⅔cuprawagavenectar

⅓cupcoconutbutterorfreshcoconutflesh

¼teaspoonseasaltorHimalayansalt

2dropsmintessentialoil(optional)

2cupsrawcacaopowder

1.Inablendercombinetheagavenectar,coconutbutter,seasalt,andmintessentialoil.Blenduntilwellcombined.

2.Addthecacaoandblenduntilafrosting-likemixturehasformed.

3.Spreadthemixtureinto8ungreasedheartmolds.Freezeforatleast6hours.

4.Removefromthefreezer15minutesbeforeserving;unmoldandtopwithafreshrosepetalforafun(butnotedible!)presentation.

Note:Thesecanbestoredinthefreezerindefinitely.

CHOCOLATEFROSTINGDROPSYum!ChocolateFrostingDropsarejustoneuseforthiseasy-to-preparemixturethatcanalsoserveasacake or dessert topper or as a layer in a scrumptious parfait cup.As a feel-good recipe, it’s sure tostimulateyoursoul!

2cupsrawcacaopowder

2cupswarmwater

½cuprawagavenectar

2tablespoonsIrishmoss*

Pinchofseasalt

1.Inablendercombinealltheingredientsandblendfor2minutes,oruntilthick.

2. Pour themixture into a piping bag fittedwith the tip of your choice. Place in the freezer for 30minutestofirmup.

3.Removethepipingbagfromthefreezer.Lineatraywithanonsticksheetandsqueezeoutperfectlyfluffycacaofrostingshotsintheshapeandsizeofyourchoice.

4.Allowtheshotstobecomefirmbeforeserving.Servewithloveandsprinklewithextraspiceslikecinnamonforaddedflair.

*Irishmossisanedibleseaweed,sonamedbecauseitgrowsalongtheshorelineofIrelandaswellastherockyAtlanticseaboard.

Note:Thesedropscanbestoredintherefrigeratorforupto2weeks.

WHITECACAOCOOKIESWhite chocolatehasbeena favorite amongmy friends, even though the sad truth is thatmostwhitechocolateisn’tchocolateatall!Thisrecipeusesthetruestuff—rawwhitechocolateextractedfromthefatsolidsofcacao.Youcantypicallyfinditonline.

½cupcreamedrawhoney

¼cupmacapowder

1teaspoonseasalt

4cupsalmondflour(mayusemealifflourisunavailable)

6tablespoonswhitecacao

1. In a food processor fittedwith the S-blade, process the raw honey,maca, and sea salt until wellcombined.

2.Addthealmondflourand4tablespoonsofthewhitecacao.Processlightlysothecookiedoughstillhasbodyandthewhitecacaoissomewhatchunky.

3.Scoopintotwelve2-inchroundcookiesandplaceonadehydratortraylinedwithanonstickdryingsheet.(Orplaceinaglassbakingdish.)

4.Finelychoptheremaining2tablespoonsofwhitecacaoandsprinkleoverthetopsofthecookies.

5.Dehydrate thecookies for2hoursat118°F,oruntildry to the touch,orsimplyenjoy in their rawstate.

Note:Thesecookiescanbestoredintherefrigeratorforupto1week.

AFinalNote

Living cuisine ismore than a dietary plan of nutrient-rich foods selected to sustain your physicalwell-being. It’s anacknowledgment thatyou’re the sum totalof allyourparts,withmind,body, andspiritworkingsynergistically foryourgreatergood.Assuch,youneed tonourishyour soul just likeyou’renourishingyourbody.Plant-basedingredientsprovidethatconnectioninmultipleways,startingwithacacheofnutrientsthatkeepyouenergized,positive,andintip-topshape.Byfirstsupportingyouphysically,theserecipesaretrulyfoodforahealthysoul.

AFTERWORD

ProgressEveryDay

IhopethatyoufindHealingwithRawFoodsahelpfulroadmapforahealthierlife.Untilnow,youmaynothavethoughtoffoodasaforceforhealing.Asaculture,wetoooftenwaitforahealthcrisistospurus tomodifyourdiets.Weforget thatwhatweeateachdayhasenormous implicationsonhowwellourbodiesfunctionandwardoffdisease.Wedon’tthinkofitscommandingroleinthepreventionofdisease.Thiscookbookwaswrittentorefocusyourattention,toinspireyouinmakinghealthierchoicesstep

bystep,daybyday,onebiteatatime.Mygoalwitheachrecipeistoencourageyoutoexploreyouroptions, experimentwith new ingredients, and expand your raw-food knowledge. I’m confident thatonceyou learnhowaplant-baseddietcanpromotewellness,you’llwant to live life the living-foodsway. By incorporating the “good stuff” every day, you’ll be accomplishing your health goals in ameaningfulway.

TenStepstoHealthyEating

Becausethepathtolongevitydependsinlargepartonchoicesthatsupportandrevitalize,ratherthandegradeoroverwork,yourbody,youshouldbeworkingeverydaytoeliminatetoxinsandtoxicfoods.Byreplacingthemwithsupernutritiveingredients,you’recleansingyoursystemsandoxygenatingyourcells.Keep in mind that a diet comprising 70 to 80 percent living foods can jump-start good health

throughoutyourbodyby infusingeachpartwithabundantvitamins,minerals,enzymes,aminoacids,and other nutrients. Although Healing with Raw Foods contains many recipes, you can make apreemptive,preventivestrike foryour futurewell-beingbychangingyoureatinghabitswith justonefoodatatime!Remodelingyourdietcanbeginwiththesetensimplesteps.

1. Startright. Begin each daywith a balanced raw-foodsmeal.Althoughmany people findfreshfruitsagreatwaytobreakthefast,Iencourageroundingoutthefirstmealofthedaywith healthy fats to get both brain and body going. Fruit bowls with avocado, superfoodsmoothies,andcoconutyogurtorotherparfaitsareagoodbreakfastfit.

2. Embracea saladandgreens.Tryveggies as a side to your entrée favorite, andyoumayeventuallywanttomakeitamaindish.Asaladisareadywayofprovidingyourbodywithnecessary fiber, vitamins, andminerals. If youmake a salad ameal,make sure you coveryourproteinbasesbyaddingquinoa,walnuts,orothernutrient-richfoodstobalancethedish.Darkleafygreensprovideagreatfoundationforahealthydietbecausetheycontainmultiplenutrients,soincorporateatleastahalfcupateverymeal.

3. Addwholefoodsandsuperfoods.Yamsandotherwholeorunprocessedvegetablesareagood choice for any daily meal. Even if they’re steamed, baked, or parboiled, they don’tcontainadditivesorfillers,whichmakesthemagreattransitionalitemforyourdiet.Youcanincorporateenzymesandothernutrientsintoanymealbytoppingwitharaw-foodsauce.In

termsofsuperfoods,addingatablespoonofhempseedsandgojiberriestoanydish,eventea,canincreasethevitamins,minerals,andenzymes,whichquicklybolsteryournutrientintake.Remember,greathealthiscumulative.Themorelivingtheingredients,thebetteryou’llfeel!

4. Trade in themilk carton.Bymakingyourownalmond, hemp,or other nutmilk, you’resupplying your body with antioxidants plus some fat and protein. You’re also protectingyourselffromthesaturatedfatandcholesterolincow’smilkandtheadditivesinstore-boughtalmond-milkbrands.

5. Simplify! Eating raw foods can be as simple as placing raw almondbutter on fresh appleslicesforasnack.IwassopassionateaboutthepossibilitieswhenIstartedwiththiseatingplan that Imadeappleswith tahini crèmeand rawhoneymygo-to food formonths. I feltfantastic!

6. Planafoodprepday.Chooseonedayoftheweektopreparefreshbasics.Ifyou’repressedfor time, focusononesaladdressing,onesnack (MoxieBars, aregreat), anda rawsauce,suchasTahiniCrème. Ifyou’re flushwith time,addotherspreads,crackers,andbreads toyourto-dolist.Bymakingtheseitemsearly,you’rereadyinapinchtomatchthemwithlast-minutesalads,sandwiches,andotherfreshdishes.

7. Shopoutsidethebox.Araw-foodsdietencouragesyoutogobeyondatraditionalgrocerystoretoyourlocalfarmers’market,co-op,healthstore,Asianmarket,oronlineresource.Byvisiting these alternative retailers regularly, you’ll continually expand your living- andorganicfoodchoices.You’llbesurprisedat thenewitemsyouspoteachtimeyouexplore.Myshoppingtripsarestillfunadventures,evenafteradecadedevotedtotheliving-cuisinelifestyle.

8. Create your owndrink. A daily smoothie of fresh, living ingredients guarantees that thefoodsyou’rereceivingare100percentfunctionalforyourbody.Ameal-in-a-cupdeliversavariety of essential nutrients. Experiment by sampling the recipes in this book or justcombiningrawchoicesyouenjoy intoapotionyoucandrinkeverydayorseveral timesaweek.Changethecontentasyourhealthmerits.Anddon’tforgettosharewithyourfriends.Asmoothieisaquickwayofintroducingthiseatingstyletoothers.

9. Stayhydrated.Besidesaidingindigestionandflushingouttoxins,waterisessentialinotherfunctions, such as carrying nutrition to your cells. Lack ofwater can lead to dehydration,whichcandrainyourenergyandmakeyouthinkyou’rehungrywhenyou’renot.Howmuchwater doyouneed?Although the Institute ofMedicine suggests roughly13 cups a dayofliquidformenand9cupsadayforwomen,aneasyruleofthumbis“8by8”:Drink8ouncesofliquideighttimesaday.

10. Keep adding favorites. Themore good stuff you introduce into your diet, the less roomyou’llhaveforfoodsthatdon’tserveyourhigherpurpose.Sobegineachdayandshoppingexperiencebyaskingyourself,“WhatcanIaddthatwillbenefitmyhealth?”Keepreferringback to your recent experienceswith new food items to identify new favorites. Itmay behelpfultokeepafoodjournalforthisveryreason.Rememberalsothathealthiscumulative.Everydecisionyoumakecanadduptopositiveresults.

AFinalNote

Thebeautyoflivingcuisineisthatit’saboutmorethanjustreplacingdietarytoxinswithhealthyfoodchoices.It’salsoaboutcreatingaholisticlifethatlooksandfeelsdifferentthananythingyou’vefeltinthe past. It’s about being positive andmoving forward! Thatmeans eliminating the other poisons—negative emotions, addictive substances, and environmental pollutants—in your orbit so you canexperiencethefullbenefitsofalifeinbalance.Ifhealthyrecipesandliveingredientsarethemeansofhealing your physical being, then daily affirmations, journaling, exercise, visualizations, innerreflections,andactsofsimplegratitudearethemeansofhealingyourmindandspirit,too.Bybringingtheseforcestogether,you’reabletoembracethedaywithunbridledenergy,confidence,andpeace.It’smyhopethatHealingwithRawFoodswillhelpyoustartandcompletethatjourney.

APPENDIXI

CookLikeaChef:AGuidetoQualityUtensils

Justasmovingintoanewhomecanbringoutyourinnerdesigner,settingupaliving-cuisinekitchencansparkyourinnerchef.Byinvestinginthekindofutensilsandappliancesthatcookingprosrelyoneveryday,youcaneasethestressofpreparationeveninyourownkitchen.Ifyourbudgetallowsonlytwoitemsinitially,however, Isuggestahigh-poweredblenderandmandoline.Bygivingyoumixingand slicing efficiency, they’ll increase your culinary confidence, function, and fun. And here’s thebonus:Likeallmyfavoritekitchenthings,they’rereadilyavailableinstoresandonline.Youdon’tneedtocastyournetwideforappliancesorutensilsthatwork.

Appliances

Blenders

Ablenderisamust-haveinaliving-cuisinekitchen.Mypreferenceisahigh-poweredmodelbecauseit’sperfectnotonlyforcreatingsaladdressingsandothercreamysaucesbutalsoforbreakingdownthefibrouscellwallsofwholefruitsandvegetablesandpulverizingnutsandseeds.Howso?A1,000-to1,560-watt motor offers extra flexibility for many cooking tasks—from whipping and pureeing togrinding and chopping—without straining or overheating. Of course, you can performmany of myrecipe taskswith a basic blender.A500- to 750-wattmotor still chops and blends efficiently.But ifyou’re cookingwith a slowermodel, try these tips:Blend all liquids and soft vegetables first beforeadding heavier ingredients, or divide the recipe into smaller batches and blend separately beforecombininginabowllater.Features/Brands: I recommend brands that both professional and home chefs find useful because

they’re tough and deliver over time. Vitamix and Dynablend blenders by Tribestlife top my list. Ifyou’relookingforatraditionalkitchenmodel,however,you’llfindagreatselectioninretailoutlets.

Dehydrators

Youmaynotbefamiliarwiththisapplianceyet,butyou’llsoondiscoverthevalueofadehydrator.Becauseitcirculateswarmairslowlyaroundfood,suchasfruitsandvegetables,toremovemoisture,itdoesn’t“bake”outtheessentialnutrientsaswithtraditionalcooking.Adehydratorcangiveyougreatversatility, not to mention savings, because you’re able to create flavorful dehydrated snacks andseparates.It’swonderfulfor“baking”allergen-freebreads,crackers,andwrapstoreplacecommercialpastries that contain potentially harmful wheat, corn, and other grains. One tip, however, about therecipes in thisbook:Althoughmanycall for adehydrator, somemayutilizealternativepreparations,whichyou’llfindinthenotes.Features/Brands:TheSedonanine-traydehydrator(byTribestlife)isthebestsuchapplianceonthe

market for raw-food preparation. It features duel temperature controls and silicone trays free ofbisphenol-A (BPA),achemical linked toawidevarietyofhealth issues.Becauseyou’ll alsoneed topurchaseeitherparchmentpaperornonstickdryingsheets,makesure they’realsomadeofBPA-freesilicone.Theoneswe feature atwww.118degrees.comand those available throughwww.Tribest.comare easy to clean and reusable. Thinner Teflex sheets are available through many online raw-foodssuppliers.

FoodProcessors

Afoodprocessorisatime-saver,especiallyformixingthick-bodiedandthick-texturedrecipessuchaschutneys,heavyspreads,nutbutters,andsalsas,plusbreads,dessertcrusts,cookies,crackers,andotherdoughs. It slicesanddices faster thanyou likelycanmoveaknifeoveracuttingboard,savingpreptime.Features/Brands:ThemostimportantfeaturesofafoodprocessoraretheS-shapedbladeanda10-to

12-cupbowl.Mostmodels includeotherdiscs forkneading,grating, andpureeing,butyouneed thebasic S-blade for everyday raw-food preparation. Cuisinart and Waring food processors meet myspecificationsbecausethey’resimpletouseandeasilyadaptedtomanyrecipes.

Juicers

Ajuicerisjustwhatthenameimplies:Itallowsyoutocreatefreshjuicesfromfruitsandvegetablesforaquickpick-me-up.Althoughjuicingcanbemessy,withagoodjuicer,youcanlimittheprocesstoeveryfewdaysandstillenjoythehealthybenefitsdaily.Inaddition,theleftoverpulpcanbeintegratedinto bread and cracker recipes as fiber. Depending on your needs, you’ll want to use one of thefollowingtwomodels:

Masticating(twin-gear)juicer.Likeyourteeth,thestainless-steeltwingearsofamasticatingjuicerchew,grind,orkneadfruitsandvegetablesintopulp,squishingoutliquid.Byoperatingatarelativelyslowspeed,atwin-gearjuicercreateslimitedheatandfriction,whichiskeyinmaintaining enzyme and overall nutrient quality while extracting more juice than othermachines.

Centrifugal juicer.As the termcentrifugal implies, this juicer spins liquid outward from thecentercollectionbinasfruitsorvegetablesaregroundintopulp.Thebiggestplusisitsspeed.Becausethemotoroperatesataveryhighvelocity,itprocessesjuicevery,veryquickly.Also,thefeedingchuteislarge,sowholefruitcanbejuicedatonce.Ifyou’reeagertoenjoyjuicerightaway,acentrifugalmodeldefinitelyfitsthebill.

Features/Brands: If you’re purchasing a twin-gear or masticating juicer, I recommend either theChampionorGreenStarbrand.Bothcanbeaninvestment,buttheydothejobbeautifully.Ifyou’renotquitereadytospendlarge,however,Isuggestacentrifugalmodel.Althoughtherearemanybrandsonthemarket,mychoiceisaBrevillebecauseitworkswellfortheprice.Whateveryourtarget,juicersarereadilyavailablethroughcookingstoresandotherretailoutlets.

Utensils

Bowls/StorageContainers

Glass bowls and storage containers are the safest and most reliable way to serve and store yourculinarycreations.Inretoolingyourkitchenforliving-foodcuisine,you’llwanttorecycleanyplasticglasses,bowls,orothercontainers,becausemanyofthemcontainharmfulBPA.NotonlyisBPAfoundinmanyplasticproducts,butit’salsoknowntoleachintofoodsstoredinorservedfromthem.Soforthesakeofyourhealth,thinkglass.Features/Brands: Fortunately, in today’s culinarymarketplace, you’ll findmany,many acceptable

glassandPyrexsubstitutesforplasticbowls,containers,servingpieces,andmeasuringcups.They’replentifulonlineandthrougheverystorethatsellskitchenitems.Startwithatleastonesmallbowlforwhiskingsauces,onemedium-sizebowlformixingsalads,andonelargebowlformixingbigbatches.

StonewareorCeramic-CoatedKettlesandFryingPans

Becauserecipesinthisbooksometimesinvolvelightblanchingandsteaming,youneedtoinvestincookware that won’t interfere with any nutritional value. I recommend stoneware kettles and fryingpansbecausethey’recreatedfromclayandotherqualitymaterialsfiredatextremelyhightemperatures.Theywon’tnegatethenutritiousbenefitsofanorganicdishbyleachingtoxins.Otheroptionsincludecast-iron or stainless-steel items firedwith an enamel or a porcelain coating. It seals the underlyingmetalfromanypotentialleaching.Features/Brands:Therearemanysuitablestonewarecookwarebrandsonthemarket.Asforenamel-

coatedcookware,IpreferLeCreuset’sextensivelineofstainless-steelandcast-ironproducts.Whateveryou buy,make sure that the cooking surface isn’t coveredwithTeflon or another synthetic nonstickcoating.Youwantyourfoodtotouchonlystonewareoraporcelaincoating.

Mandoline

Mandoline slicers are great options for creating squash pasta, lasagna, marinated vegetables, andother raw-food dishes. These stand-alone devices make cutting uniform slices simple and fast.Mandolinesworkbysliding the fruitorvegetableovera razor-sharpblade thatcanbeadjusted frompaper-thin to 1-inch widths. Most mandolines come with julienne-cut and other blade options forvaryingwidthsandshapes.Features/Brands:Mandolinesareavailableatallpricesandretailoutlets,undermanybrandnames.I

recommendeither theChoisonsV-Slicer(byTribestlife),whichstandssturdilyuprightonthekitchencounter,ortheOXOGoodGripsMandoline.Ithasarotatingbladeattachmentthatcanbeveryuseful.Bothmodelscanbepurchasedwithceramicblades,whichnotonlyglidethroughthefoodeffortlesslybutalsowon’ttaintitintheprocess.

SantokuKnife

A Japanese invention, the Santoku knife is ideally suited for transitioning to a plant-based dietbecauseit’ssharpandeasytomanipulate.Itscharacteristicfeaturesincludeashorter,thinner,straighterblade and less-pointed tip than anAmerican chef’s knife. Small notches or scallops along the edgeenable air to enter between the blade and the fruit or vegetable,which allows for quicker choppingactionandacleaner,safercut.Brands/Features: There are many brands and styles of Santoku knives available both online and

throughyourfavoritekitchenstore.Irecommendaceramicbladebecauseithelpspreventoxidationoffruitsandvegetables.Italsoholdsitssharpnesslongerthanastainless-steelblade.TheSantokuknivesIfindveryeasytousearefromChoisonsandGlobal.Whateveryoupurchase,lookforaknifewitha6-to8-inchblade.

WoodenCuttingBoardsandBowls

Naturalwoodencuttingboardsareimportantforhands-onuseincreatingtherecipesinthisbook.Foracleanandhealthyworkplace,Irecommendproductsmadeof“sustainable”orrenewablewoodssuchas bamboo, acacia, or olive,which also aren’t coatedwith a sealant.Wooden cutting boards can beeasilycleanedwithhydrogenperoxidetokeepthemfreeofbacteriaandthencoatedwithalittlefreshoiltomaintainthewood.Thesenaturalmaterialswon’taffectyourfoodinanyinorganicway.

Features/Brands:Sustainable-woodcuttingboards andbowls are readily available inmostkitchenandotherretailstores.

APPENDIXII

APPENDIXIII

Biographies

Whileworkingonthismanuscript,Ihadthegreathonortointerviewandconsultwithdoctorswhoare pioneering the field of integrativemedicine in their own areas of expertise. These experts havecommitted to partneringwith their clients to help themheal naturallywhenever possible.They haveencouragedandempoweredmanyontheirpathstototalwellnessandbringawealthofknowledgetothisworkthroughtheirongoingresearchandclinicalpractices.Theinsightstheyhavesharedwithmeare woven throughout this book to best assist you in putting their practical knowledge to work inspecifiedareasofhealing.Thesedoctorstooktheir timebetweenpatientsandeducatingtheirpeers,oftenintheweehoursof

themorning,becauseoftheirpassionatepurposetohelpgetthisinformationouttoempowerthosewhocanuseittomovetheirhealthforwardinapositivedirection.Wehaveprofiled thesededicatedprofessionalssoyoumayfurtherconnect to theirwork

and take the next steps to finding your own perfect health. Personally, I’d like to add that I havesearchedtheglobeoverforexpertstocontributeinthesefields,andIcansaywithcertaintythatthesedoctorshavestoodoutheadandshouldersabovetherestthroughtheirworkandtheresultstheyhaveachieved;their timewasinvaluabletothemakingofthisbook,andthroughthemmyownhealthhascatapulted.Tohearthefullinterviews,pleasevisitwww.jennyrosslivingfoods.com.

Dr.DanielAmen

DanielG.Amen,M.D.,ismedicaldirectoroftheAmenClinics,Inc.,aCostaMesa,California–basednetwork of treatment facilities for a wide range of addictive, emotional, and behavioral issues. Apioneering advocate of brain imaging and natural, brain-oriented approaches, Dr. Amen is aDistinguished Fellow of the American Psychiatric Association; an assistant clinical professor ofpsychiatry and human behavior at the University of California, Irvine School ofMedicine; and theauthorofnumerouspeer-reviewedarticlesandbooks,includingthreeNewYorkTimesbestsellers.Amenhasalsoproducedandstarredinfivepublictelevisionprogramsaboutthebrain.

Dr.GabrielCousens

GabrielCousens,M.D.,M.D.(H),andD.D.,isaleadinglive-foodandspiritualnutritionexpert.ThefoundingdirectoroftheTreeofLifeRejuvenationCenter,he’sabest-sellingauthorofnumerousbooks,includingThere IsaCure forDiabetes.Besidesearningamedicaldegree fromColumbiaUniversityMedical School with residency training in psychiatry, Dr. Cousens also holds divinity and holisticmedicaldegrees.He’sarecognizedhomeopath,acupuncturist,andDiplomatepractitionerofAyurveda,the Hindu traditional medicine. Dr. Cousens’s alternative-health endeavors have earned him variousrecognitions,includingthatofthe“fastingguru”and“detoxificationexpert”bytheNewYorkTimes.

Dr.CaldwellEsselstyn

Aworld-renownedendocrineandbreastdiseasesurgeon,CaldwellB.Esselstyn,Jr.,M.D.,isalsoaprolific researcher whose work has solidified the link between diet and disease. His 20-yeargroundbreaking nutritional study is featured in Forks Over Knives, a documentary exploring howdegenerative diseases can be controlled or even reversedwith awhole-foods diet.Dr. Esselstyn is aconsultantstaffphysicianwiththeClevelandClinic,wherehe’sbeenaffiliatedsince1968.Theauthorofmorethan150scientificpublications,he’stherecipientofmanyhonors,includingthefirstBenjaminSpockAwardforCompassioninMedicine.

Dr.RobertMorse

Aboard-certifiedandaccreditednaturopathicphysician,RobertS.Morse,N.D.,D.Sc.,I.D.,M.H.,isalsotrainedasabiochemistandmasterherbalist.Aprolificauthorandlecturer,Dr.Morsehas taughtcountlessphysiciansandotherhealth-careprofessionalsaboutthebenefitsofdetoxificationandcellularregenerationand their role inhealing.Hehasalso treated thousandsofpeoplewithvariedconditionsusing the principles and steps now recorded in The Detox Miracle Sourcebook. Certified by theAmerican NaturopathicMedical Certification and Accreditation Board, Dr.Morse is the founder ofGod’sHerbsBotanicalCompanyinPortCharlotte,Florida.

Dr.MichaelShannon

Michael W. Shannon began practicing in California’s Saddleback Valley in l973, originally inMissionViejo,andsince1996hasbeenintheLagunaHillsofficeofSeaViewPediatrics.AgraduateofNorthwesternUniversityMedicalSchool,withresidencytrainingatChildren’sHospitalLosAngeles,Dr.Shannonhasaspecial interest ininfantandtoddlergrowthanddevelopmentaswellasfirst-childparenting.“Mybasicphilosophyaboutchildren,”hesays,“is thatwemust listen towhat theytellusfromtheirfirstsoundandfacilitatetheirdevelopmentofself,beginningatbirth.”

METRICCONVERSIONCHART

TherecipesinthisbookusethestandardUnitedStatesmethodformeasuringliquidanddryorsolidingredients(teaspoons,tablespoons,andcups).ThefollowingchartsareprovidedtohelpcooksoutsidetheU.S.successfullyusetheserecipes.Allequivalentsareapproximate.

StandardCup

FinePowder(e.g.,flour)

Grain(e.g.,rice)

Granular(e.g.,sugar)

LiquidSolids

(e.g.,butter)

Liquid(e.g.,milk)

1 140g 150g 190g 200g 240ml

¾ 105g 113g 143g 150g 180ml

⅔ 93g 100g 125g 133g 160ml

½ 70g 75g 95g 100g 120ml

⅓ 47g 50g 63g 67g 80ml

¼ 35g 38g 48g 50g 60ml

⅛ 18g 19g 24g 25g 30ml

UsefulEquivalentsforLiquidIngredientsbyVolume

¼tsp 1ml

½tsp 2ml

1tsp 5ml

3tsp 1tbsp ½floz 15ml

2tbsp ⅛cup 1floz 30ml

4tbsp ¼cup 2floz 60ml

5⅓tbsp ⅓cup 3floz 80ml

8tbsp ½cup 4floz 120ml

10⅔tbsp ⅔cup 5floz 160ml

12tbsp ¾cup 6floz 180ml

16tbsp 1cup 8floz 240ml

1pt 2cups 16floz 480ml

1qt 4cups 32floz 960ml

33floz 1000ml 1l

UsefulEquivalentsforDryIngredientsbyWeight

(Toconvertouncestograms,multiplythenumberofouncesby30.)

1oz 1/16lb 30g

4oz ¼lb 120g

8oz ½lb 240g

12oz ¾lb 360g

16oz 1lb 480g

UsefulEquivalentsforCooking/OvenTemperatures

Process Fahrenheit Celsius GasMark

FreezeWater 32°F 0°C

RoomTemperature 68°F 20°C

BoilWater 212°F 100°C

325°F 160°C 3

350°F 180°C 4

Bake375°F 190°C 5

400°F 200°C 6

425°F 220°C 7

450°F 230°C 8

Broil Grill

UsefulEquivalentsforLength

(Toconvertinchestocentimeters,multiplythenumberofinchesby2.5.)

1in 2.5cm

6in ½ft 15cm

12in 1ft 30cm

36in 3ft 1yd 90cm

40in 100cm 1m

RECIPEINDEX

7ChakraTapasPlatterAlmondFigSpreadAlmondShortcutMilkAncientGrainBlueberryTartsAntioxidantTonicAvocado“Omega”WrapAvocadoCitrusDressingBabyKaleSaladwithSpanishGardenDressingBalanceMeTonicBalanceSmoothieBalancedTrailMixBasicFlaxWrapsBasicPestoBBQBlendBerryRegeneratorSmoothieBlueberryNo-BakeCoconutCookiesBrainpowerSmoothieBrazilNutMilkShakeBroccoliFusionBruschettaBowlButternutSquashandSweetOnionCrackersCabbageCupswithCauliflowerPureeCacaoHazelnutFudgeCacaoPumpkinSeedBarsCantaloupeandWhiteChiaTonicCauliflowerSoupCherryTomatoTapasChiaBuckwheatBreadChocolateBerryTrifleChocolateCheesecakeChocolateFrostingDropsChocolateMiniHeartsCinnamonTortesCitrusAvocadoBarsCreativeCrunchyGranolaCurryBlendCurryMarinadeCurry-MarinatedAsianBroccoliDownSouthGreensDulcedeLechePineappleEarthSoupEggplantSpearsFamilyFiveSmoothie

FermentedSauerkrautFlaxQuinoaCrackersFruitMagicFusionPastaGardenGazpachoGarlickyKaleCrispsGingerJuiceCocktailGoodHealthGreenJuiceGorillaBowlGreenAppleSaladGreenieSaladHeartCakesHoneydewPiePopsImmunityBowlItalianBlendJenny’sDessertBlendKiwiandGojiBerrySaladLiveChoppedVeggieSaladLongevityWrapLovingLotusSoupMineralMushroomStewMixed-BerryCoconutJubileeMorningBlissBarsMoxieBarsMustardSaladNopalitosSaladNoriRollswithTahiniCrèmeNutButterBitesPearBerrySaladPomegranateParfaitsPumpkinandQuinoaFalafelPumpkinSeedCheesePumpkinSeedKaleCrispsQuinoaTabboulehRainbowSproutSaladRainbowWrapsRazzamatazzPieRedWalnutandDateSnacksRegenerationSaladSandwichRolledSquashSnacksRolledStreetTacosRootVegetableSouffléSassyStrawberryShakeSavoryGarlicGreensSpanishBlendSpicyPestoKaleSaladSpicyTomatilloSoup

SpiritofFireSoupSpirulinaShakeStuffedSun-DriedTomatoesSupergreenSmoothieSuperfoodsYogurtSweetAlmondSoupTangerineBeetSlawThaiLimeWrapsThree-BerrySaladTomatoStackswithSpinachPestoFillingTossedMarinatedBroccoliBowlVegetableQuicheWalnutButterDessertBarsWarriorMylkWhiteCacaoCookiesYamChipsYamCurryBiryani

ABOUTTHEAUTHOR

Jenny Ross, the owner and executive chef of the living-foods restaurant chain 118 Degrees, inOrange County, California, has been a pioneering spirit of the raw-foods movement since 2000,beginningwithher firstLosAngeles café.Herunique creations as a chefhave captivated customersnationwide,andherproductlineisavailableinhealthfoodstoresthroughoutthecountry.Jenny works with clients of all backgrounds, motivating them toward more vibrant health while

teaching them about the healing power of living foods. Her award-winning cuisine has drawn acelebrityclientele toherrestaurantandhasbeenapositivecatalystforchangingmanylives.Sheisamind-bodypractitionerwithadegreeinholisticnutrition.Usingfoodasahealingforceisthebasisofherwork,herbusiness,andherlife.Websites:www.jennyrosslivingfoods.com;www.118degrees.com;www.lemondropjuice.com

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