LIVERAW

RAWFOODRECIPESFORGOODHEALTHAND

TIMELESSBEAUTY

LIVE

RAW

RAWFOODRECIPESFORGOODHEALTHAND

TIMELESSBEAUTY

MimiKirk

SkyhorsePublishing

contents

INTRODUCTIONCHAPTER1THEPLEASUREOFFEELINGGOOD

WHATRAWFOODMEANS10STEPSFORMAINTAININGMEMORY,MOBILITY,INDEPENDENCE,ANDBEAUTYTHEPITFALLSOFWHATWEEATRIGHTNOWIFIMAYTAKEAMOMENTTORANTABOUTANIMALCONSUMPTION—PLEASE

CHAPTER2WHATTOEATANDWHY

FUNCTIONOFMAJORBODYPARTSDETOXIFYING—SOGRAVITYWON’TGETYOUDOWN29TIPSFORSTAYINGYOUNGATANYAGE

CHAPTER3ABOUTINGREDIENTSANDEQUIPMENT

HOWTO“COOK”RAWINGREDIENTS

CHAPTER4HERBS,SPICES,ANDCONDIMENTS

ITALIANMIXMEXICANMIXASIANMIXINDIANMIXMOROCCANMIXMIDDLEEASTERNMIXGREEKMIXHERBESDEPROVENCESEAMIXMAYONNAISEMUSTARDKETCHUPOLIVEOILGARLICBUTTERDILLPICKLES

CHAPTER5SMOOTHIES,JUICES,WARMDRINKS,MOCKTAILS,AND

MORETHEGREENDRINKDAILYMOTTOBASICGREENSMOOTHIEPOWERGREENS

TANGERINEGREENSMOOTHIESIMPLEGREENDRINKTRIPTOTHEMOONGRANNY’SSMOOTHIEMANGOSMOOTHIEWATERMELON-HONEYDEWSMOOTHIETROPICALSMOOTHIEWHATAPEARBANANAMANIABERRIESANDCHOCOLATESUMMERCELEBRATIONALMONDMILKCACAOALMONDMILKBANANACACAOSMOOTHIEORANGEICESMOOTHIECARROTNOGSMOOTHIEAROMATICATEAMACACOFFEEHOTCHOCOLATE,ONLYBETTERSPICEDCHAI,WARMED(ORICEDFORSUMMER)WARMAPPLECHAISARMA’S“GREENMANGO”SHAKECHEFITO’SSUPERLUNCHDRINKALISSACOHEN’SNEROLIBLOSSOMRUSSELLJAMES’SALOELEMONADEMATTHEWKENNEY’SPINEAPPLE-ALOESMOOTHIEVANILLASKYSMOOTHIERAWCHEFDAN’SGREENDREAMMIA’SKNOCKTHEYEARSOFFSMOOTHIECHERIE’SPEACHES‘N’CREAMANI’SGINGERLIMEAIDMOCKARITAMOJITOINTHERAWSANGRIATEASEVERYDIRTYMOCKTINIDADADAIQUIRIPRETENDERMAITAISHOTS

CHAPTER6BREAKFASTS,BREADS,ANDCRACKERS

BANANABLUEBERRYPANCAKEGRANOLACEREALORBARHEARTYBREAKFASTSPROUTEDOATGROATSRAWKINCEREALBAGELSCARAMELIZEDONIONBREADCORNBREADHERBEDBREADSWEETORSAVORYBREADMEDITERRANEANFLATBREAD

flaxsEEdcrackErsPIZZACRACKERSCORNCHIPS

CHAPTER7SOUPS103

BUTTERNUTSQUASHSOUPBROCCOLISOUPTOMYUMMISOSOUPCORNSOUPTHICKTOMATOSOUPCREAMOFMUSHROOMSOUPGAZPACHOAVOCADOSOUP

CHAPTER8SALADSANDDRESSINGS113

HOWTOSPROUTSALADSLETTUCEMICROGREENSALADCAESARSALADARUGULASALADFENNELSALADSWEETPEPPERANTIPASTOCHOP-CHOPSALADCOOLCOOLCABBAGESALADSIMPLEMEDITERRANEANSALADHIGH-ENERGYSALADSPINACHSALADHOUSESALADHAILFORKALEUPSCALEKALESALADPARSLEYSALADGRANNY’SPROGRESSIVEWALDORFSALADBEETSALADCOLDNOODLESALADDRESSINGSSEAWEEDSALAD

CHAPTER9CHEESE,PÂTÉS,TAPENADES,WRAP,ANDROLLS141

BASICHERBEDCHEESECREAMCHEESECHEDDARCHEESEPIMENTOCHEESESOURCREAMCASHEWPARMESANPâTéS,HUMMUS,ANDTAPENADESZUCCHINIHUMMUSCASHEWHUMMUS

TZAZIKIMUSHROOMpâtéPUMPKINANDSUNFLOWERSEEDpâtéREDPEPPERPâTéTAPENADESFORBREADSORCRACKERSWRAP,ROLL,ANDASSEMBLYLETTUCEWRAPSALADSAUCESFILLINGINGREDIENTSFORWRAPSANDROLLSCORNTORTILLASSWEETREDPEPPERCOCONUTWRAPVERDETORTILLAWRAPSWEETPOTATOWRAPHOWTOASSEMBLEACOLLARDWRAPHOWTOASSEMBLEANORISHEETWRAPSUSHIRICEHOWTOASSEMBLEACABBAGELEAFWRAPHOWTOASSEMBLEALETTUCELEAFWRAPQUICKLETTUCEWRAPFRENCHENDIVEHOWTOASSEMBLEACUCUMBERWRAP

CHAPTER10VEGETABLESANDSIDEDISHES161

MODERNBRUSSELSSPROUTSMASHEDPARSNIPSANDCAULIFLOWERRATATOUILLESTUFFEDZUCCHINISQUASHBLOSSOMSJICAMAFRIESKALECHIPSNACHOSTHISSIDEOFTHEBORDERMINITOSTADASWILD,WILDRICETABBOULEHCURLYCUCUMBER

CHAPTER11MAINCOURSES173

CHILIMACARONIANDCHEESEMIKE’SBURGERCRABLESSCAKESANDTARTARSAUCEFALAFELSPINACHQUICHESTUFFEDGRAPELEAVESVEGETABLEPATTIESPIZZAPOMODOROLASAGNAPASTAALLACHECCASWEETPOTATOGNOCCHISTUFFEDPORTOBELLOMUSHROOMWITHBASILPESTO

PORTOBELLOMUSHROOMSTEWSHIITAKEMUSHROOMSKEWERSENCHILADAFAJITASTHAIPASTAWARMASIANNOODLES

CHAPTER12SWEETS199

VANILLAICECREAMCHOCOLATEICECREAMSTRAWBERRYICECREAMALMONDCOOKIESIMPLECACAOCHOCOLATEICECREAMSANDWICHCHOCOLATE-COVEREDNUTTYCANDYCHOCOLATE-COVEREDTREATSMACAROONSCHIAPUDDINGBANANAPUDDINGCHOCOLATECARAMELBARAPPLEPIEBAKEDFRUITTHREEPIECRUSTSFRUITPIEFILLINGSPEACHCOBBLERSWEETCREPESMIKE’SBIRTHDAYBRAWNIEBLACKBERRYCHEESECAKE

RESOURCESACKNOWLEDGMENTSANDTHANKS

INDEX

Introduction

IwasborninHollywood,California,in1938,theyoungestofsevenchildren.Mymotheroutlivedfourofmysiblingsandmyfatherbythirtyyears.Igrewupinlessthanamiddle-classfamilyandfarfromaglamorouslife.Mysweetmotherwasasimplecookandwerarelywentouttoeat,soIdidn’tlearnmuchaboutfoodgrowingup.Iwasmarriedatseventeenandwaswidowedattwenty-nine;Iamthemother

oftwogirlsandtwoboysandgrandmotherofsevenchildren.BeforemyhusbanddiedinaprivateplanecrashFebruaryof1968,Iwasa

stay-at-homemom.Iquicklyrealizedwehadnoinsuranceorfinancialsavings,andIhadtofindajobveryquicklytosupportmyfamily.Threemonthsafterhisdeathandfourmonthsbeforemythirtiethbirthday,aproducerfriendhelpedmegetajobasascreenextrainthemovieindustryandgavemeasmallspeakingpartinoneofhistelevisionmovies.In1970,whileworkingatParamountStudios,producerJamesL.Brooksdiscoveredme.BrooksthoughtIresembledthestarofhisupcomingtelevisionseries,TheMaryTylerMooreShow,andarrangedameetingbetweenMaryandme.Shehiredmeonthespotasherstand-in.Becauseofmyoriginalstyleofdressing,IworkedwithValerieHarper

designingagooddealofherwardrobeandIcreatedthefamousheadscarfsheworeonRhoda.Throughoutmyentertainmentcareerofeighteenyears,Ialsoworkedinfrontofthecameraonnumeroustelevisionshowsandmovies.Istartedmyspiritualpathin1969whenafriendtoldmeaboutmeditationand

thoughtitwouldbeagoodwaytohealfromthelossofmyhusband.Meditationhelpedeasethepainandgavemestrength.Itopenedthedoorsofknowledgetotheebbandflowoflifeandinspiredmetolivemoreinthemoment.Ialwaysfeltmeditationwaslikelearningasecretaboutlifethatnotmanypeopleknewabout.Itwasexcitingandfulfillingandinfluencedmypathinlife.MychildrenenjoyedgoingtoserviceswithmeandlovedtositinapeacefullittlemeditationroomImadeunderastairwellinourhome.Iwasblessedtostudywithtwolivinggurus:SwamiPrabhavanandaofVedantaSocietyand,later,afterhisdeathin1976,SwamiMuktanandaofSiddahYoga.In1980,whenmyoldestchildrenweregrownandoutontheirown,my

youngestdaughter,Mia,andIwenttoSwamiMuktananda’sashraminSouthFallsburg,NewYork,forseveralmonthstostudywithhim.Later,afterhis

passing,ItraveledtoGaneshpuri,India,andstudiedinmyguru’sashramwithhissuccessor,awomanknownasSwamiChidvilasananda.ThisisthesameashramElizabethGilbertlivedatforashorttimeandmentionsinherbookEat,Pray,Love.Afterleavingthefilmindustryin1984,Ibecameanentrepreneur.Idesigned

andmanufacturedcostumejewelryundermyspiritualname“Prasuti”Accessories.(Prasutimeans“motherofdivinechildren”inHinduterms.)Aftersellingmycompanyinearly1986,ItookajobinBeverlyHillsasmajordomoforawealthyfamily,overseeingallaspectsoftheirestateandhelpingtocreateandimplementmanycharitableevents.Itwasaveryexcitingtime,withmanyformalpartiesandevents,Europeantravel,privateplanes,yachts,andatasteoftherichandfamouslifestyle.Myenvironmentalconcernsbecameverystrong,andafterthreeyears,Ileft

myjobtheretocreate,publish,andedittheCityPlanet,anenvironmentalnewspaperinLosAngeles.IlatermovedtoTaos,NewMexico,tofindthe“simplelife”and,whilethere,helpedstartthecity’sfirstfilmfestival.Iworkedwithseverallocalnonprofitstohelpraisemoneyandawarenessabouthealthandenvironmentalconcerns.In1998,IcreatedthefirstboardgamespecificallygearedtowardwomenentitledCowgirlsRidetheTrailofTruth,andin2000,IauthoredthebookCowgirlSpirit.Thisisonlyasmallpartofmymanyincarnations,includingashortstintasaLasVegasshowgirlattheFlamingoHotelin1957.Therestofmylifewouldmakeabookallbyitself.Myfamilyisthemostimportanttome.Ihaveaverycloserelationshipwith

mychildrenandgrandchildren.Iaminawonderfuleight-yearrelationshipwithamanalmosttwentyyearsmyjunior.Twoyearsago,Isoldmycowgirlcompanyandretired.Inowspendmuchof

mytimetendingmyaward-winningcactusandvegetablegardenandtravelingwithmyboyfriend.Ilecture,givelive-fooddemonstrations,andmanagemyever-growingonlinesocialnetwork,whichincludesthousandsaroundtheworld.IampassionateabouthelpingothersattainahealthierlifestyleandsharewhatI’veexperiencedinmymanyyearshereonearth.Ifthisbookhelpsonepersonwhoneedsalift,I’mhappy.

WHEREIAMTODAY

WinningPETA’snationwidecontestforthetitle“SexiestVegetarianOver50”wasquiteathrill.Forme,beingsexyhastodowithbeinghappywithmyselfinsideandout.Havingsexappealisaboutenergyandvigor,andbeingkindandcompassionatetoalllivingthings.

EverydayIrealizehowblessedIamtobehealthyandtohavegainedtheknowledgetostayhealthy.Atmyage,Iknowthatlifewithoutgoodhealthcanbecomplicated.TherearehealthriskswhenhavingBotoxinjections,plasticsurgery,andartificialprocedures,andbesidesthehealthrisks,Ihavefriendswho’vehadproceduresandturnedoutlookingstiffandunnatural.Thereisnopointinhavingperfectbreasts,anunlinedface,oraflatstomachifyouarenotingoodhealth.BecauseIamhealthy,thereisnoneedtostopdreamingandhavinggoals.I

hopetoseemyfamilygrow,mygrandchildrenbecomeparents,andmaybeevenmygreat-great-grandchildrengraduatefromcollege.IwanttoaccomplishmoreinmylifeandtrynewthingsI’veneverdone.Idon’tthinkaboutwhatIcan’tdoatmyage;IthinkaboutwhatIcando.Iseemyselfasaworkinprogress.Whetheryou’renewtorawfoods,alongtimeadvocate,highraw,vegetarian,

vegan,oracarnivore,IhopeLiveRawwillinspireyoutotakealookatimprovingyourhealth.Ifwemaketheconsciouschoicetocelebrateourlifeandthelifeofourplanetbyriddingourselvesoffoodsandlifestylesthatdonotsupportus,Ibelievewecanliveinharmonyandenjoyalong,healthy,happy,productivelife—andlookgooddoingit!Ifyoupreparefoodforyourself,yourfamily,orahousefulloffriends,raw

foodwillputasmileonsurprisedfaces.Thereisnothinglikefresh,juicyrawfoodtomakeyoufeelsexyandalive.Rawfoodpreparationisanart,butitcanbeaseasyasyouwant.Onceyou

decidetoeathealthier,youwilllearntomakethemostdeliciousdishesyou’veevertasted.LiveRawisfilledwithfantasticrecipes.Youmaynotrecognizesomeofthetoolsandingredientsatfirst,butsoon,likeIdid,youwillfeelasthoughyou’veknownthemforever.Intheearly’70sIdecidedtogiveupeatinganimalsandbecomeavegetarian.

IwasreturningtotheMaryTylerMooresetafterpickingupsomeslicedroastbeefforlunch.Ireachedoveronthepassengerseatwherethepackagewassittingtotakeasmallpiecetomunchon.AsIbegantochewthemeat,IthoughtItookabiteoutofthebackofmyhand.IrealizedIwaschewingflesh.Thatdidit.Iwassicktomystomach.ThatwastheverymomentIdecidedtogiveupeatinganimalsandbecomeavegetarian.Itwasaspiritualchoice;Ididnotwanttokillanimalstoeat.

Soonafter,Ilearnedaboutthecrueltyfarmanimalsendure.Being

compassionatewashighonmylistofimportantthingstodo.BeingavegetariandidnotmeanIgaveupprocessedfoodslikecookies,chips,orotherfoodsconsiderednotsohealthy,butIknewIwasdoingtherightthingformyyoungfamily’shealthandthehealthofanimalsbyadoptingavegetarianlifestyle.Therewasn’tmuchinformationaroundatthattime,andsinceIwasbrought

upwiththenotionthatmeatwasthemajorsourceofprotein,Ihadalottolearnaboutfeedingmyfamilyproperlysotheywouldgetthenourishmenttheyneeded.Ialsostartedtobecomeawareoftheenvironmentalissuesfacingourplanet.It

iswidelyagreedmillionsofforestsaredestroyedtohousecattle,andmillionsmoretoraisegraintofeedthecattle.Expertssayittakessevenpoundsofgrainandsoybeanproteintoproduceonepoundofmeatprotein.Ifthesamelandwereusedtoproducefoodforhumansdirectly,seventimesmorepeoplecouldeat.Manylikemyselfagreethateatinganimalsimpedesspiritualdevelopmentandisaviolentdisruptionoftheinnerspirit.Iadoptedthesebeliefslongbeforepublishingmyenvironmentalnewspaperin1989.It’stimetochangethewayweeat.Ifwe’renotgoingtodoitforourown

health,itneedstobedonetohelptakepressureofftheenvironment.Yetmanypeoplefindchangedifficult,eveninthefaceoftheenvironmentalproblems,suchasdeforestationintheAmazonrainforest.Tobeexact,232,000square

milesofAmazonrainforesthavebeendestroyedsince1970.CentralAmerica,CostaRica,andBrazilareheadinginthesamedirection.Theideaofgivingupanythingwelove—andanythingthat,onthesurface,doesn’tappeartohurtothers—seemsridiculous.Whowantstotackleanewwayoflivingoreating,especiallyforavaguereasonlike,“It’sgoodforyou”?Butthentheproblemwillonlygetworse,untilsuddenly,it’llberightupinyourface.Wewanttofeelourbest,especiallyasweage.In2007,Iwastoldmyblood

pressurewasup.Iwasstartingtofeellittlearthritispainsinmyjoints.SinceI’vealwayshadgoodhealth,thisservedasarealwake-upcalltome.Ihadrecentlygainedabouttwentypoundsimpressingmyboyfriendwithmycookingskills.I’devengonesofarastopackboxesofclothesinthegarage,waitingformetolosetheweight.Myfamilyhealthhistorywasn’texactlyrosy.There’sbeenabitofeverything

includinghighbloodpressure,highcholesterol,cancer,diabetes,heartattacks,strokes,asthma,leukemia,andParkinson’s.Icouldgoon,butyougetthepicture,andsodidI.ThiswasnotthepathIwantedtogodown.IknewIhadtostepupmygameifIwantedtoavoidfuturehealthproblemsandfollowinmyfamily’sfootsteps.ThiswaswhenIstartedresearchingwhatfoodscontainedwhichnutrientsandvitaminstokeepdifferentpartsofthebodyhealthy.I’veneverbeenasexcitedaboutaneatinglifestyleinallmyfortyyearsasa

healthadvocateasIamaboutrawfood.Iwillteachyouhowtoeatinawaythathelpssavetheanimalsandtheplanet,andkeepyouyouthfulandhealthy.Andforallyoufoodiesouttherelikeme,thisfoodisgourmet,tasty,andtotallygorgeous.Ifeelbetterthanever.I’minthebestshapeofmylife.No,Idon’thavethe

“perfectbody”asdefinedbymodelsinmagazines,butthenmostofusneverlikeourbodiesnomatterhowclosetotheidealweget.Atmyage,I’mthrilledwiththewayIlookandfeel.Ihaveenergyalldaylongandwellintotheweehoursofthenight.I’minlovewitheverythingandeveryonearoundme.Myskin,hair,andnailshavethelookandfeelofsomeonemuchyoungerthanmyage.Iwastoldlongagobymanyolderwomen,“Everythingchangeswhenyouage.Yourhealthdeteriorates,yourlooksgo,yourenergylevelislow,andyouarenotquiteasexcitedaboutthingsasyouusedtobe.”I’mheretodispelthesemyths.Plainandsimple,“Eathealthyfoodsforahealthylifestyle.”WhatI’mgoing

tosharewithyouinmybookwillhopefullygetyoustartedintherightdirectiontowardahealthier,happierliferegardlessofage.Manypeopleseemtothinkmedicationistheonlywaytocurediseases.Many

justsighandwillinglyacceptthenotionthatheredityplaysthelargestpartin

determiningtheirhealth.Manytrysurgeryanddrasticbeautytreatmentstoholdontotheirlooks.Notso!Ibelievewecanhealourselvesandstayhealthywellintoourlateryearswithgoodnutrition,exercise,positiveattitude,love,andcompassion.IknowthisworksbecauseI’veexperienceditpersonally.Icuredmyselfof

arthritisjointpainsandI’mcontrollingmybloodpressure.Ihavetheenergyofsomeoneinhertwenties,andifImustsaysomyself,I’mlookingprettygoodforawomanmyage.

Trymysuggestionsandrecipes,andIthinkyouwillbequitesurprisedhow

quicklyyourhealthwillimproveandhowmuchenergyyou’llhave.Youwillnaturallycontrolyourbodyweightwithouteventhinkingaboutit.Youwillhopoutofbedwithoutachesorpains.Youwilllikewhatyouseeinthemirror,andyouwillfeeldifferentemotionallyandphysically—almostlikeyoudidinchildhood.I’vechosentoeatorganicrawveganfoodbecauseofmycompassionfor

animalsanditshealthbenefits.LittledidIknowatthetimethataraw-foodwayofeatingwouldincludeallmyfavoritefoods!Eatingorganic,live,plant-basedfoodisknowntohavemorenutritionthanconventionallygrownfood.Ithasfewerchemicalsandcarcinogensthanpackagedfoodoranimal

products.

FOODANDROMANCE

Love—it’sthesubjectofsongs,paintings,movies,poetry,literature...and

food.Foodissexytome.Ilovewatchingaseedlingpushitswayupthroughthe

soil,hearingasnapwhencuttingopenacoldcrispwatermelon,orinhalingthecitrusfragranceafterpeelinganorange.Ibecomeenchantedwithpossibilitiesjustlookingatfoodintheraw.Eatingfreshlypicked,uncooked,unprocessedfruitsandvegetablesintheir

naturalstateisthebestfoodchoicewecanmakeforourhealth.AlthoughIcouldtellyoutoeatawholeapple,ahandfulofnuts,orachopped-upcucumberandleaveitatthat,Ithinkit’salotmoreexcitingtocreatesatisfyinglyyummymealsoutofthesesameingredients.Inmybook,I’llshowyouhowfantasticallydeliciousandhealthyrawfoodcanbewithjustalittlebitofcoaxing.Iconsidermyselfagourmetfoodieofsorts.Truthbetold,Icouldliveon

luscioussaladsandgreendrinks,butIalsowanttocreategorgeous,healthymealsformyfamily,myfriends,andmyself.TherearetimesinmykitchenwhenIwanttothrowcautiontothewindandtossaroundsomeherbsandspiceswhilelisteningtosalsamusiconmyiPod.Rawfoodpreparationisanart,andwhenI’minmykitchen,Ifeellikeanartist.Someofyoumayalreadyknowthejoysofeatingaplant-basedrawfooddiet,

butforthosewhodon’t,onceyoustarteatingmorerawfood,youwillquicklyseeyourhealth,looks,andattitudechangeforthebetter.Needlesstosay,youwillfallinlove...withyourself.

Toloveoneselfisthebeginningofalifelongromance.—OscarWilde(1854-1900)

CHAPTER1

THEPLEASUREOFFEELING

GOOD

It’stimeforyoutogetstartedonimprovingyourhealthandhavefundoingit.It’stimetostoptakingfoodforgrantedandhaveabetterrelationshipwithit.It’stimetofallinlovewithyourbodyandletitknowyoucare.Romanceisintheair,andit’syoursforthetaking.Apersontoobusytotakecareofhisorherhealthislikeamechanictoobusy

totakecareofhisowncar.Maketimeforyourself.Tossouteverythinginyourkitchenthatdoesnotserveyouinhavingbetterhealth.Emptyyourcupboardsandrefrigeratorandrestockthemwithfoodsthatarecommittedtobringingyounutrition.Ifyou’veeverevenflirtedwithtryingrawfood,taketheplunge:tryagreen

juiceorsmoothie,lookatitlikeafirstdate.Ifthesmoothiemakesyoufeelgood,tryasecondone.Rawfoodcanbeanexperienceofloveatfirstsight,andforothersitmaytakesomecourting.Ifyougiveyourselffullytotheexperience,itwillbearewardingjourneyofself-awarenessandextremelygoodhealth.Youcanchangeonemealatatime.Replaceonecookedmealwithoneraw

meal.Findarecipeinthebookthatremindsyouofanoldfavoriteandtrymyrawversion.Takeyourtimeorgoalltheway—it’suptoyou.However,onceyouaregroundedinself-love,takingbettercareofyourselfwilljustcomenaturally.Whenyoulearntomakeafewrawfooddishes,manymysteriesofrawfoodpreparationwillunravelandthewholeprocesswillseemquiteeasy.Onceyou’vefalleninlovewithrawfood,bekindtootherswhohaven’tmade

theleap.Allowthemtheiropinionsbutdon’tletitaffecthowyouarefeelingorwhatyouaredoingforyourself.Peoplelearnnotbywhatyousay,butbytheexamplestheysee.Whenfriendsandfamilynoticeyouhavemoreenergy,havelostunwantedpounds,ridyourselfofmedication,andlookyounger,theywilltakemoreinterestinwhatyouaredoing.Educateyourselfbyreadingandmeetingotherswhoenjoyextraordinarygood

healthandfeelyoungereverydaybyeatingrawfoods.Conflictsmayarise,sodon’texpectthatyouwillneverdisagree,beconfused,orhavesomenot-so-rawmoments.It’snotabadthing;sometimeswelearnmorefromwhatdoesn’tworkthan

fromwhatdoes.Fallinginlovewithhealthyeatinghabitsisrare.Forthoseofuswhohave,it’s

awonderfulstatetobein.Whenyoufindthe“oneway”toeatthatisbothhealthyandsatisfying,unwantedweightwilldropoff.Youwillgetstronger,wanttoexercisemoreoften,andyouwillwalkaroundwithasmileonyourface—likewhenyouareinlove.Changingyourhealthwillbeaninspirationtoothers.Showyourbodylovebyeatingtherightfood,anditwilltakecareofyouinyouroldage.

whatrawfoodmeans

Rawfoodisnot“rabbitfood.”Weeatmorethancarrotsandcelery.Rawfoodincludesfruits,vegetables,nuts,seeds,sprouts,grains,seaweed,spices,herbs,oils,andsweeteners,allincombinationsthatexcitethepalate.Rawfoodisuncooked,unprocessed,andorganic.Itcanbedehydrated,fermented,sprouted,andsundried.Thevarietyoftaste,textures,andcolorsisendless.Rawfoodisnotalwayseatencold.AdehydratorcanbeusedtowarmfoodsandyoucanalsoheatinyourVita-Mixblender,butIfinditcaneasilyoverheatthatway.AttimesIheatsoupinadoubleboileronthestove,butonlyenoughtomakeitslightlywarmsoasnottodestroytheenzymes.

BENEFITSOFRAWFOODS

Rawfoodcreatesmajorhealthimprovements.Weightnormalizes,energyperksup,skinglows,anddigestiongetsbetter.Youwillfeelandlookyounger,behappier,andappreciatelife.Manyprocessedfoodshavenonutritionalvalueatall!Theyareloadedwithfats,sugars,sodium,preservatives,andchemicals.Nearlyeveryfoodfoundinacan,box,orpouchcontainssometypeofpreservativewithahighsaltcontent.Readthelabelsoneverythingyoupurchasethatmaybepackaged.Theonlylabelsonfreshproduceshouldread“organic”or“conventionallygrown.”Whenyoucookfoodover118°F,theheatcanessentially“cook”important

vitaminsandminerals,particularlyenzymes,whicharecriticaltohelpingthebodyabsorbnutrients.InEnzymeNutrition,Dr.EdwardHowell,thefirstresearchertorecognizetheimportanceoftheenzymesinfoodtohumannutrition,said,“Wheneverfoodisheated,enzymesarelostanddenatured.Uncookedplantfoodsarerichinenzymes,whichareneededforthedigestivesystemtoworkproperly.”Enzymeshelpbreakdownfoodparticlesquicklysothebodycanprocessthem.Cookedfood,ontheotherhand,passesthroughthe

digestivetractmoreslowly,allowingforfermentationandtoxinstoremaininthebody.Toxinsinthebodycancausemanyproblems,includinghormonalturmoil,fatigue,arthritis,intestinaldiscomfort,skineruptions,headaches,andmuchmore.Fruitsandvegetablesarefullofenzymesandthemainreasonrawfoodworkssowellonthesystem.Ifyouaretryingtoloseweight,it’sbestnottoconsumetoomuchoilornuts.

Useyourbestjudgment,though.It’sbettertohaveahandfulofalmondsdailythanasliceofrawcheesecakeeveryday.It’sbettertoeatmoregreens,fruits,vegetables,andsaladswithoccasional“special”heavierfoods.WhenIfirststartedeatingrawfood,Iwantedmorecrackers,breads,desserts,andnutdishes,butafterawhileIseemedtocravelighterfoods.These“special”rawfoodrecipesaregoodtokeepyouontrack.Withoutthem,itwouldbeeasytoconsumecookedorprocessedfoodstosatisfyyourcravings.

EATINGRAWFOODDOESNOTSTOPYOUFROMENJOYINGLIFE

Youcanstilldineout,travel,enjoydeliciousfood,andentertain.Youcanchosetobehigh-raw,whichmeansyougetthemajorityofyourcaloriesfromrawfood(75%ormoreofyourfoodcomesfromconsumingrawfoods),supplementedwithasmallamountofcookedgrainsorlightlysteamedgreens.Itmighttakesometimetogetintotherhythmofpreparingrawfood,butit

willbetimewellspent.Don’tgiveitallupifyoudon’thavetimetodoeverything.Don’tbehardonyourselfifyoubreaksomerules.Smoothies,juices,salads,andfruitsaremymainstay.Itgetseasiertoknow

whatyourbodyisaskingforaftereatingrawfoodforawhile.IrememberwhenIfirststartedeatingrawfoodIcravedchocolateonadailybasis,butnowIonlyeatitonceinawhile,andwhenIdo,Ionlyrequireasmallamounttobesatisfied.Organizationisimportantbothinthekitchenandwhendoingweekly

shopping.WhenIusemydehydrator,Itrytomakebreadandcrackersatthesametime.Theingredientsusedonadailybasisareatmyfingertips,andmyblender,juicer,andfoodprocessorareonmycountertop.Iknowmanywomenandmenwhowanttoadoptarawfooddiet,buttheir

matesarenotinterested.Manyrawfoodenthusiastshavefacedthesameissuesandhaveovercomethem,andsowillyou.Makeyourhealthapriorityandeverythingwillfallintoplace.Bepatientwith

yourselfandothersaroundyou.Makeyourkitchenafunplace.Iknowinthebeginningitcanbework

learningtopreparesomethingnew.Bytakingitslowly,innotimeyouwilllook

forwardtopreparingfoodthatnourishesyouandyourfamily.Changingthewayyoueatwillabsolutelychangethewayyoufeelandlook.It

happenedtomeandtothousandsofotherswhohaveincorporatedaplant-baseddietintotheirlives.Itcanhappentoyouonceyoudecidetoembraceahealthyeatingstyleandadesiretofeelenergizedandjoyful.Ifeeleatinghealthyisthebestwaytoshowyourselfsomelove.Likemanyofus,I’vebeeninandoutof“diets”muchofmylife,evenwhile

followingavegetariandietforthebetterpartoffortyyears.Itwasveryeasyformetoeatavegetariandietandstillgainweight.Pastas,desserts,starches,andprocessedfoodswereallpartofmydailyeatingplan.ButwhenIdiscoveredraw,vegan,plant-basedfood,thingsdrasticallychangedformeineveryway.Idon’tespeciallyliketheword“diet”becauseithasalwaysheldanegative

connotation.ItmakesmefeellikeIwouldbedeprivedofthingsIenjoyedeatingandIwouldbedeniedgastronomicpleasures,whichwouldmakemequitegrumpy.SoIdon’treallyliketocallrawfoodadiet.Tomeit’sawayofliving,aholisticlifestylethatgoesalongwithcompassionforanimals,positivethinking,andconcernsforourenvironment.Formeitisthefountainofyouth,amiracle.Aftereatingarawdietforonlyashorttime,IstartedtolookyearsyoungerthanmyageandfeltthehappinessandenthusiasmIenjoyedinmyyouth.Inashorttime,experimentingwithbeautifulorganicproduce,seeds,nuts,andspicesallowedmetorecreateahealthyrawversionofanyfoodIdesired.Evenbetter,therawfooddieteliminatedmy“age”-relatedsymptoms.Many

rawfoodenthusiastshavealsoreportedthefollowingbenefitsofarawfoodlifestyle:

•Stubbornweightislostandnotregained.•Depressiondisappears.•Softskinandclearcomplexionisnoticedwithinweeks.•Needforover-the-counterdrugsforheadachesiseliminated.•Ajoyfulattitudeisattained.•Energyisincreased.•Digestionimproves.•Themindthinksmoreclearlyandfocusisimproved.•Onebecomesbetterintunewiththebody’sneeds.•Riskofdiseases,includingdiabetes,heartdisease,cancer,arthritis,highbloodpressure,andcholesterol,isreduced.

One of the first steps in adopting amore plant-based lifestyle is having thedesire tobecomehealthier, feelbetter,andlookbetter. I’veheardmanypeople

say,“Iwant tochange,but Idon’thave time to takecareofmyself. I’mbusywitha job, family,orschool.”Whatgoodis themoneyyouareworkingfor iflaterinlifeyouaresickandspenditallondoctorsanddrugs?Airplanesafetyrulesstate,“Putyouroxygenmaskonfirst,beforeassistingothers.”Seewhereyoucanapplythisanalogytoyourownsituation.

You’vegottobesmart.Rushingaround,skippingbreakfastorlunch,grabbing

abiteatafast-foodrestaurant,havingabiglunch...noneofthisishealthy.Takethetimetoplanyourlunchandeatproperly,andyouwon’tbeleftwonderingwhyyou’regainingweight,feelingexhausted,andcontinuallydieting.Grabbingacoffeeinthemorningmightgiveyouanimmediatelift,butinthelongrun,itdepletesyourbodyofnutrientsandaddsnothingtoyouroverallhealthandwelfare.It’samomentaryandunhealthyfix.Whattodo?Agreendrinkwithallthenutrientsandlife-givingvitaminswillstartyourdayoffontherightnote.Findoutmoreaboutgreendrinks,includingrecipesforjuices,smoothies,anddetoxifying(seepages65-88).

ONEFOOTINFRONTOFTHEOTHER

Manypeopleshortentheirlifespanandlowertheirresistancetostressfulsituationsbyeatingfoodsthathavelittleornoenzymevalue.Iwantyoutoknowthisfactsoyouhaveachoiceaboutwhatyoueat.Processedfoodsdonotcontainliveenzymes,whichyourbodyrequires.Infact,processedfoodscontainrefinedsugars,extrasalt,andotherenhancersthatcouldactuallydepleteyou.AlthoughIbelieverawfoodisthegreatestwaytoeatforoptimumhealth,I

amnotsuggestingyouswitchtoa100percentrawfooddietimmediatelylikeIdidandmanyothershave.WhatIdothinkisimportantistostartincludingmorerawfoodsintoyourdailydiet,alongwithamorning“greendrink.”Forsome

peopleitiseasytogo100percentraw,forothersaslowertransitionworksbest,andforstillothers,partiallyrawworksbestforthem.A“green”juiceorsmoothieisagoodplacetostartbecausetheyaresuchpowerfulhealers,aregreattasting,andareeasyandquicktomake.“Green”drinksdefinitelyputaspringinyourstepandaddyearstoyourlife.ThefirstquestionanyoneasksmewhentheyhearI’maveganis,“Howdo

yougetyourprotein?”Proteins,minerals,andvitaminscanbeobtainedfromaproperlycrafteddietofdarkleafygreens,nuts,seeds,fruits,seavegetables,andsprouts.Basedonsevenhundredstudies,includingDr.ColinCampbell’sTheChinaStudy,weneedonly5-6%oftotalcalorieintaketoreplacetheproteinregularlyexcretedbythebody.Multiplestudiesshowthateatingveganproteinismuchhealthierforusthananimalprotein.Ifyouconsumeagreendrinkdailyoralargesaladcontaininggreens,youwilleasilyfulfillyourproteinneeds.Spinachcontains49%protein;broccoli,45%;lettuce,34%;kale,45%;Chinesecabbage,34%;andsproutslikemungbeans,43%.Greensarehigherinproteinthanfruitsornuts,butbotharegoodsourcesofproteinalongwithhempseeds.Anaddedbonusofvitamin,minerals,anticancerpropertiesarealsointhesedarkleafygreens.Forthosewhowanttoliveacompassionatelife,contributetoworldpeaceand

improvetheenvironment,booksincludingTheWorldPeaceDietbyWillM.Tuttle,EatingAnimalsbyJonathanSafranFoer,andTheChinaStudybyDr.T.CollinCampbellareimportanttoread.Ifyouarealreadyavegetarian,youwillbeamazedathowmuchbetteryouwillfeelifyoubecomeavegannotonlyformoralreasons,butforyourhealthaswell.

don’tbefearfulofaging,thereishope

Idon’twanttoachieveimmortalitythroughmywork;Iwanttoachieveimmortalitythroughnotdying.

—WoodyAllenYoungpeoplethinkthatgettingoldermeansthegoodtimesareover.Theolderyouare,themorelikelyyourdoctorisgoingtoprescribeapilltohelpaproblemratherthansuggestyouchangeyourhabits.LifeisacycleandIcan’tchangemyage,butbeinginthelatterpartoflifedoesn’tmeanthereisnotalotoflifeyettobelived.

Fewpeopledieofoldage.Mostdiebecauseofillnessoraccidentorextremecoldorheat.Asoneages,theabilitytorespondquicklyisimportant.Canyoumoveswiftlytoavoidanaccident?Canyoucatchyourselfwhentrippingorfallingdownthestairs?Isyourmindalerttoobstaclesontheroadwhenyouarewalkingordriving?Howcanweagegracefully,lookandfeelyoungerthanouractualyears,and

haveoptimumhealthwithoutdrugsorplasticsurgery?Howdowestayintopphysical,mental,andemotionalhealth?Thesimpleanswerisdiet,exercise,andapositivementalattitude.Eatwell,keepfit,andalongtheway,bekindabouthowyoulook.It’seasyto

findfaultwithouragingbodies.Youknowthephrase,“Themirrordoesn’tlie”?Wespendtimelookinginamagnifyingmirrorcheckingoutthethingsonourfacewedon’tlike.Asweage,weneedtolearnself-love.It’satimetoseewhatisbeautifulaboutourself,bothfromtheoutsideandtheinside.Thoselittlelaughlinesonourfacescanbeseenasawonderfulhappylifethathasbeenlived.Whatothersperceiveofusiswhatcomesfrominside,andthenweoutwardlyreflectahealthybodyandthejoyofself-love.It’stimetodecideifyouwanttoregenerateordegenerateyourbodybywhat

youeatandhowyoulive.Onceyoulearnhowtodothis,youcanmakeinformedchoicesonadailybasis.It’stimeforself-realization,notself-destruction.It’stimetouseallthewisdomandgiftsyou’vegatheredthroughoutyourlife.It’stimetofocusonyourhealthandwell-beingandlivethebalanceofyourlifejoyfulandactive.Youropennessandwillingnesstotakeresponsibilityforyourownhealthwill

leadyoutoanewexcitingworldthatwillchangeyourlifeforever.Changesinmind,body,andspiritarealwaysconstant.Youhavetheremotecontrolinyourhand,andI’mgoingtointroduceyoutosomenewchannelsandsomenewwaystorejuvenateyourselfnaturally.Researchanddevelopmentinthemedicalfieldisconstantlychangingand

newfindingsarepresenteddaily.RecentstudiesfromresearchersatBostonUniversityestimatethatbytheyear2030,agingbabyboomerswilljointheranksofcentenarians,makingthecountofthoselivingtobe100orolderinthemillionsworldwide.AccordingtotheUnitedStatesCensusBureau,thereareapproximatelyfivehundredthousandcentenarianslivingaroundtheworldtoday.Goodgenesarecertainlypartofthis,butasyouknow,Ithinkotherfactorsplayarole.Mostcentenariansbelievethattheirdiets,alongwithmoderateexercise,play

amajorroleintheirlongevity.Itmightbeanincentivetoeatfornutritionandnotstrictlyforentertainment,butifitcanmaintainyourmobilityandmemory,

gettingto100mightbeaprettygoodgoal.Besideseatingtheproperdietandmaintainingtheproperweight,youneedto

beactive,bothmentallyandphysically.Simplethingslikewalkingthirtyminutesandstretchingdailycanaddyearstoyourlife.Gardening,liftingthingsthatseemslightlyheavy,usingweights,orwalkingupanddownthestairscankeepyoufit.Reading,doingcrosswordpuzzles,stayinginvolved,andfindingyourpassioncanalsoprolonglife.Addgoodfriendsandfamilytothemixandyoumostlikelywilllivelonger.Behappyandenjoylife,maintainapositiveattitude,andlovewhereyouareateachmoment.Whenyoufeelhealthyandhappy,youlookyounger.

Asimplesecrettoantiagingistoacceptandappreciateyourselfjusttheway

youare.Asyouworkongainingbettereatinghabitsandincludingmoreexerciseinyourdailylife,remembertodonicethingsforyourself.Getamassageorfacial,takeawalkinabeautifullocation,gotoamuseum,godancing,andbesuretowalkbarefootonthesandorlawn.Learntoappreciateandlookatnatureinallitsbeauty,anditwillreflectinyourface,justasMotherNatureintended.

Ifyouwanttolookyoungandthin,hangoutwithpeopleolderandfatter.

—Anonymous

body,mind,andspirit

Youmightnotchoosewhatishappeningtoyouatanygivenmoment,butyoucanchoosetofeelthewayyouwantabouttheexperienceyouarehaving.Youcandecidewhattoeatorwhatnottoeat.Youcandecidewhattothinkorwhatnottothink.Youarewritingyourownscriptforyourownlife.It’salluptoyou.Youcan’tblameyourcircumstances,parents,familymembers,husband,friends,orboss.WhenIawakeinthemorning,beforeIopenmyeyes,Itakeaquickmoment

toconsciouslythinkabouthowIwouldlikemydaytolook.Idon’tknowallthedetails,butwhatIdoknowisthis:Iwanttodogoodthingsformybodytokeepithealthy;Iwanttothinkpositiveandcalmaboutanysituation;Iwanttohavefun,laugh,love,andmakeadifferenceinthelivesthatItouchthatday.Itseemssimpleenough,butittakesremembrancethroughouttheday.WhenIclosemyeyesatnight,Isetmyselfupforgooddreamsandhappythoughts.Thinkofthemindasamuscle;youmustworkiteverydaytogainstrength.

MYBODY

ImakechoicesdailytoeatrawfoodbecauseIfeelhealthyeatingthisway.Ifunctionataveryhighlevel,Iamhappy,Iattractgoodthingsintomylife,andI’menjoyingmyself.Isitrawfood,youmightask?Forme,Ibelieveitisthemainfactor.Whenyoufeelhealthy,youcanhandleanysituationbetter.Youthinkmoreclearly,yourenergyisbetter,andthesmileonyourfacereflectsitall.I’velivedafulllife,triedmanymodalities,andthisseemstoworkbestfor

me.

MYMIND

Idon’tlikedramainmylife.OrIsayIdon’tlikenegativedrama.I’madramaticpersonforsure;Ilookatlifewithexcitement.IlovetomakelifeapartyandIlovetobesurroundedbysimplebeauty.Ilovenature,art,people,andanimals.Idon’tlikearguing,beingmean,selfish,orjudgmental.Ilovepeace.Stayingrealisticaboutanysituationandnotoverdramatizingkeepsmepeacefulandwithoutstress.ThewayIthinkandeatsupportsahealthymind.

MYSPIRIT

Tome,spiritdeterminesone’scharacter.Itisexpression,liveliness,andenergy.Throughmyexperiencewithmeditation,Ihavelearnedthereisalsoaninnerspirit,whichisphysicallyintangible.Thisspiritconnectsustoahigherplaceanddeeperrealizationsoftheself.Ourthoughts,words,anddeedscomefromourspirit.Ibelieveourspiritisourrealauthenticself.Lifelessonsorkarma—whatweexperiencewhileonearth—isconnectedtoourinnerspirit.

10stepsformaintainingmemory,mobility,independence,andbeauty

1.Eataplant-baseddietcomposedofatleast75percentrawfood.2.Walkfivetimesaweekforatleastthirtyminutes.3.Exercisewithweights,yoga,Pilates,taichi,orqigongthreetimesaweek.

4.Acceptyourselfjustasyouaretoday.5.Laughmore.6.Don’tdwellonthepast.7.Curballnegativethinking.8.Giveandreceivelove.9.Bekind,considerate,andcompassionate.10.Avoidboredom

thepitfallsofwhatweeatrightnow

Withage-relateddiseasesshowingupmuchearlierthaninpreviousgenerationsandobesityontheriseatanalarmingrate,poorhealthandprematureagingareuniversaltopics.Ourhealthandthefoodweeatareofmajorconcern.Weusefoodtosuppressandexpressemotions.Wecelebrateholidaysand

specialoccasionswithfoodanddrinkandmanytimesgooverboard,throwingcommonsenseoutthewindow.Celebratingisfantasticaslongaswedon’tabusefoodandalcoholandfindourselvesinafoodcomaorhavetoomuchtodrinkandneedaridehomeafteraparty.Foodisentertainment.Wehavebusinesslunches,drownoursadness,andgo

throughlifeusingfoodforpleasure.Wediet,starve,binge,andpurgeourselvestolooklikemodels.Foodisusedinmanywaystodealwithlife’supsanddowns.Whenyoulearntoeatforhealthandnotsolelyentertainmentorbecauseyouaresohungryyouwouldeatthefirstthingyousee,youwillbeabletocelebrateandthoroughlyenjoytherightchoiceoffoodsfortheirnutritionalvaluewhereveryouare.Bynow,mosthealth-consciouspeopleknowaboutthedangersoffats,

sodium,andsugarsinprocessedfoods.Weareawareofhormones,antibiotics,andtranquilizersbeingpumpedintoanimalsatfactoryfarmsandtheinhumanetreatmentusedinraisingtheseanimals.Diabetes,cancer,heartdisease,osteoporosis,andahostofotherillnessesarelinkedtoeatinganimals.Millionstrydrugs,surgery,andfaddietshopingtoimprovetheirphysicalappearanceonlytofindtheylookartificialandtheresultsareshort-term.Butifwemakesimple,smartchangestoourdiet,wecanlivealongandhealthylifeandlookageless.Itdoesn’ttakeascientisttotellusthatahandfulofalmondsarebetterforusthanahandfulofcookiesorchips.

Eventhoughmanyofusareconcernedaboutourhealth,unhealthyeating

habitsarehardtobreak,especiallyinourfast-pacedsocietywherefastfoodisoneverycorner.Whatwillittakeforyoutomakehealthierchoices,andhowdoyouknowthechoicesyoumakewillbringtheresultsyouareseeking?Readingthisbookisagoodsignyouarereadytomakesomepositivechanges.InLiveRaw,Ihopetoinspireyouwithsubstantialinformationonhow

makingsimplechangescanproduceremarkableresultsinyourhealth,weight,appearance,andvitality.LiveRawprovidesawaytoloseweighteasilyandnaturallyandkeepitoffwithoutcomplicatedcaloriecounting,measurements,orfeelingsofdeprivation.Youwilllearnanaturalwaytohealyourselfwithoutusingmedicationandprescription.Forthoseofyouwhofeelinsecureaboutaging,youwilllearnhowtolookbettersimplybyadoptingahealthylifestyleandgainingself-love.Secretstogoodhealtharenotcomplicated,andwithMotherNature’swisdom,

youwilllearntoreplace“bad-for-youfoods”with“good-for-youfoods”andunconsciouseatingwithawareness.Mybookisbasedonasimplegreen-cuisine,plant-baseddiet,andIloveprovidingsomeofmydeliciousrecipes—provingtastedoesnothavetobesacrificedwhilegettingthebenefitsofhealthyfood.Anyonecanprepareagreenjuiceorsmoothieinjustafewminutes,whichcanchangeone’shealthhabitsinadynamicandpositivewayforever.Inadditiontosharingmyapproachtolife,Ihopetochangethecurrentstereotypeofaging.Althoughmyfocusandphilosophyisonmakingraw,plant-basedfoodan

everydayhabit,vegetariansandnon-vegetarianscanpickandchoosewhatworksbestfortheirlifestyle.Forthoselookingtoshedextrapounds,avoidoreliminatedisease,feelmoreenergetic,andaddgoodyearstolife,LiveRawwillprovidemanyoptions.Youdon’thavetosacrificeeveryindulgence,justthelife-

shorteningones,andasaresult,youwon’tjuststayalivelonger,youwilllivelonger,lookbetter,behappier,andfeelyearsyounger.Theonlythingyouwillloseiswhatyouaretryingtogetridof,andwhatyouwillgainiswhatyouhavealwayswanted.

Changeyourthoughts,andyouchangeyourworld.—NormanVincentPeale(1898–1993)

WHATTHESTANDARDAMERICANDIET(SAD)HASCREATED

Weknowthatwhatweeatmatters,butthatdoesn’tmakeitanyeasiertochangeourdietsandeathealthier.Sincewecan’tseewhat’sgoingoninsideourbodies,wetakeourtime

committingtohealthiereatinghabitsunlesswegetsick.Onlywhenwestartseeingthoselittlepeskylinesonourface,orweighmorethanwe’dlike,orwakeupwithachesandpains,arewepreparedtocommittoahealthierlifestyle.Sciencesaysweagefasteraswegrowolder.Toxinsbuildup,andourDNA

breaksdownovertheyears.Asweage,weareexposedtotheenvironment,stress,andbadeatinghabitsforalongerperiod.Ourbodydoesn’trepairitselfasquicklyasitdidinourearlieryears,soitseemslogicalthatweageatafasterrate.Wegoalonginourthirtiesandfortiesagingatafasterratethaninour

twenties.Thenwereachourfiftiesandstarttonoticemorelittlesignslikealinehereandalittlesagthere,apainhereandapainthere,andallofasudden,wenoticeweareagingfaster.Itismucheasierinourthirtiesandfortiestolookyoungerthanouractualage,butinourfiftiesitbecomesmoreofachallenge.Andbecausetherateofagingisexponential,inoursixtiesandseventiesandbeyondthis,theprocessonlyaccelerates.

I’veseentheresultsofcosmeticfixes.Afterall,IgrewupinHollywoodand

workedinthefilmindustryforeighteenyears.Yo-yodietinganddietpillsplayhavoconhealth.IsawhowBotoxfrozeexpressivefaces,howfakecollagenlipinjectionscanlook,andhowplasticsurgerycangoterriblywrong.Sothequestionsare,howfastorslowdoweage,whatcausestheaging

process,andhowdowewanttoexperiencelifeinourlateryears?Howcanweagegracefully,behealthy,remainvital,andstilllookgood?Slowingdownthedegenerationofcells,bones,muscle,andconnectivetissue

takessomeknow-howandalittlework.Iknowit’sdifficulttoadoptnewroutinesandtobreakoldhabits,butifwewaittoolongtogetstarted,thecelldamagefromfreeradicalswillbehardertoreverseandyoumightspendsometimenotfeelingyourbest.It’snotimpossibletochangethings,andit’snevertoolatetodosomethingabouttheravagesoftimeevenifyouwaituntilmiddleage,butIsuggestyoumightwanttogetdowntobusinessandstartassoonaspossible.

WHAT’SWRONGWITHTHEFOODWEEAT?

Let’sseeifyoucanrecognizesomefoodsyoumighteatthatcanmakeadifferenceinyourhealth.Someunhealthyfoodsarequiteobvious—includingsugar,transfats,dairyproducts,friedfoods,junkfoods,andsweetenedcarbonateddrinks—whicharejustemptycaloriesandvoidofnutrients.Thereisnoroomforthesefoodsinahealthydiet.Whenweeatthesetypesoffoods,wetendtoovereatandneverfeelquitesatisfied.Thefats,sugars,salt,andother

ingredientscontainedinthesefoodsmakethemaddicting.Onceyoustart,youcan’tstop,andbeforeyouknowit,you’vefinishedabagofchipsoraboxofcookiesinonesitting.Consumingstarchesandfoodwithgluten—whichispartoftherubbery

proteinfoundinwheat,rye,barleyoats,breads,pastries,cookies,cakes,biscuits,crackers,batteredfoods,pasta,pizza,snackfoods—canmakeyoufeeltiredminutesafteryoufinishameal.Manypeopleofallagesareglutenintolerantandhavewhatisknownasceliacdisease.Itappearsthatthenumberofpeoplewithceliacdiseaseisgrowing,andyouwillseemanyproductsontheshelvestodaythatsay“glutenfree.”Manyhealthpractitionersrecommendagluten-freeanddairy-freedietforchildrenwithautism.Therearetimeswhenweeatalargemealandfeelreallyfull,butwithinan

hourwearehungryagain.Theseareallcommonsituations,andmanyofushavefeltthiswayatonetimeoranother.Onlyyouknowhowyoufeelaftereatinganddrinking,andonlyyouknowifthefoodyouconsumedenergizedyouordraggedyoudown.Thereasonwefeelsluggish,tired,andfullbutnotsatisfiedaftereatingisthat

wearenotgettingenoughofthenutrientsfromthefoodweconsume.Wheneatingprocessedorpackagedfoods,wearefillingourselveswithlow-nutrientfoodandchemicals.Ourdigestivesystemisworkingovertimetoprocessthesefoods,whichmaystayinthebodyfordaysundigested.Whenweeatfoodsthatareunprocessed,uncooked,andintheirnaturalstate

justasMotherNatureintended-includingfruits,vegetables,nuts,seeds,andsprouts—weareeatingfoodsthatcontainallthevitaminsandnutrientsourbodyrequirestobehealthyintoourlateryears.Thesefoodsdigestquickly,giveourbodythepropernutrients,andexitthebodywithouttaxingit.

DAIRYPRODUCTS

Animalproteinofanykindisdifficulttodigest.Manyyearsofstudyafterstudyclaimmilk,cheese,andeggscontributetoheartdiseasesandtheagingprocess.Becauseoftheirhighersaturatedfatcontent,increasedskininflammation,digestionproblems,andfasteragingofthecellshavebeenfoundinthosewhoconsumedairyproducts.Manyresearchers,includingDr.WilliamEllis,aretiredosteopathicphysicianandsurgeoninArlington,Texas,whoresearchedtheeffectsofdairyproductsforoverforty-twoyears,saydairyproductsaresimplynogoodforhumans.Dr.Ellisisnotaloneinhisbeliefthattheexcessmucuscausedbymilkcanhardentoformacoatingalongtheinnerwalloftheintestines,hinderingtheabsorptionofnutrientsandpossiblyleadingtochronic

fatigue,allergies,andemotionalproblems.Icouldquotenumerousdoctorsfromaroundtheworldwho,throughyearsof

research,believedairyshouldnotbeconsumed.Imeetmanypeoplethattellmeit’shardtogiveupcheese.ThatFrenchbrieorItalianburratamighttastegreat,butdoyoutakeintoconsiderationwhatitisdoingtoyourhealthandthehealthofcows?Cheeseismadefrommilk.Itishighinsaturatedfat;itraisesyourcholesterollevelsandcausesyoutoputonunwantedpounds.Ifyouareavegetariananddon’teatanimalfleshbecauseofcompassionand

moralreasons,youmightjustwanttotakeacloserlookattheanimaldairyproductsyouareconsuming.Factoryfarmdairycowsareimpregnatedtimeaftertime.Dairycowsareshotupwithhormonesandsteroidsandareonlygoodtothedairyfarmeruntiltheycan’tproduceanymoremilk.Atthattime,it’sobviouswhathappenstothem.Babycalvesaretakenfromtheirmotherassoonastheyarebornanddonothaveaccesstothelactatingmilkthatisreallymeantforthem,nordotheygettheirmother’snurturingallbabiesdeserveandneed.Manyofthemalecalvesareputintonarrowwoodenstallssotheycan’tmoveorturnaroundorevenliedowncomfortably.Vealisvaluedforitstenderness,andimmobilizingandrestrictingthecalves’movementleadstomuscledeterioration.Thebabycalvesarealsofedaniron-deficientformulathatforcesthemtobeborderlineanemic,andtheysuffertheirwholeveryshortlifeofeighteentotwentymonths.Asforthelactatingmilk,itisusedforhumanconsumptionfordrinkingandmakingcheese.Animportantingredientinmakingconventionalcheesesistheenzymethat

comesfromtheliningofacalf’sstomachandiscalledrennet.Calfrennetisindentedfromtheinnermucosaofthefourthstomachchamber(theabomasums)ofyoungunweanedcalves.Thestomachisaby-productofvealproduction.Insomecheesemaking,thestomachfrompigsareused.Rennetiswhatcausesthemilktocoagulateandbecomecheese.Afewyearsago,itbecamecommonpracticetomixtherennetfromcalfstomachwithapepsinenzymethatwasderivedfromthestomachsofswine.Thisconvertsthemilkintoanalmostsolidmass,whichmakesitturntocheese.Therearesomecheesesmadewithoutanimalproductsandareadevelopmentoflacticacid.Theyareprocessedandtastefine,buttheyhavenorealvalueinanoptimumhealthydiet.Iknowpeoplewhoclaimtheydoverywellwithrawcheese,butifyouare

eatingfortastealone,youmightwanttoconsiderifwhatyouareeatingishealthyforyouandtheanimals.It’syourdecision,butforme,allanimalproductsmeanananimalwasharmedintheprocess.Ifeelanypressureonanimals,includingforcingtheirmilkproduction,hasnoplaceinacompassionatesociety.

Cheeselovers,don’tfret.Justwaituntilyoutastesomeofthenutcheeserecipesandcheesecakesinthisbook.Ithinkyouwillbequitesurprised.Theyareeasytomake,delicious,veryeyeappealing,andhumane.

IfImaytakeamomenttorantaboutanimalconsumption—please

Forthoseofyouwhoarenotvegetarianorvegan,Isuggestyoujusttrycuttingoutanimalconsumptionandproductsforafewdaysorforafewmealsweekly.Thereissubstantiatingevidencethatwecangetallthenutrientsweneedfromaplant-baseddiet.Iknowyouthinkitmightbehardtogiveupeatinganimals—youlikethewaymeattastesandyou’vebeentoldyouneedtheprotein—butIguaranteeyouwillfeelandlookyearsyoungergettingthoseanimaltoxinsoutofyourbody.Animalconsumptionislinkedtocoloncancer,breastcancer,prostatecancer,constipation,gout,highbloodpressure,strokes,arthritis,obesity,andmuchmore.Animalsareinjectedwithhormones,drugs,chemicals,andantibiotics.Manyfarmersusetranquilizersbeforekillingtheanimal,andwhenyoueatanimals,youareingestingallthosedrugsandallthefearfromtheanimal.Thesetranquilizersareespeciallyusedonfactory-farmanimals,includingpigs,lambs,goats,cattle,chickens,andturkeys.Animalfleshtakeslotsofenergyanddigestivejuicestobreakdowninthe

stomachandusuallytakesdaystodigestonceeaten.Humansdonothavetheproperstomachacidtodigestanimalflesh,andthatiswhyitstaysinthecolonsolong.Hereisaninterestingtheory:Meat-eatinganimalshaveclaws,andherbivores

donot.Meat-eatinganimalshavestronghydrochloricacidintheirstomachs,whereashuman’sstomachacidistwentytimesweakerthanmeat-eatinganimals.Ameat-eatinganimal’sintestinaltractisonlythreetimesitsbodylength,sodecayingmeatcanpassthroughmorequickly.Ourintestinaltractistentotwelvetimesourbodylength,givingmeattimetodecay.Evenanimalsinthewild,withtheirproperteethandstomachacids,needalongtimetorestandrecuperateinordertodigestaftereatingtheirprey.Ifyouthinkaboutit,whenyoutakeabiteofsteakandchewit,inthefirstfewchewsyougetthetaste,andafterthat,youarechewingjusttoprocessandbreakdownthemeattoswallowafterthetasteislonggone.Anotherreasontostopeatinganimalsisthemoralissue.It’sthereasonI

becameavegetarianandthenavegan.Thousandsofanimalsarekilledeverydayinslaughterhouses.Theyaretortured,beaten,lefttobleedtodeath,andfearfortheirlivesjustlikewewouldinthesameposition.Compassionforalllivingbeingscanmakeapersonfeelverydifferentinmind,body,andspirit.Wemuststopanykindofkillingandtortureinordertohavepeaceonthisplanet,andthisincludesthebrutaltreatmentofanimalsthatareraisedforfood.Tome,itisbarbaric.Millionsoftonsofgrainandwaterarefedtolivestock,whilemillionsof

peoplearoundtheworldarestarvingandbeingdeniedcleanwater.Thereispollutionfromfactoryfarms,includingmassivegroundwaterproblems.Animalconsumptionisatanall-timehighandhasquadrupledinthelastfiftyyears.Billionsoflivestockaretakingupspaceonourearth,morethantriplethatofhumans.Wearechoppingdownrainforeststomakeroomforraisingcattle.WorldwatchInstituteclaimsthatgloballivestockpopulationhasrisen60percentsince1961.Asidefrompopulationexpansion,muchofthisgrowthhastodowithfast-foodrestaurants,whosefoodismakingAmericansoverweightandsick.TheDepartmentofHealthandHumanServicesstatesinarecentreportthat

childrentodaywillnotliveaslongastheirparents.Thereasongivenisobesity.Thisisashockingstatistic.TheauthorofFastFoodNation,EricSchlosser,says,“Americansnowspendmoremoneyonfastfood—$110billionayear—thantheydoonhighereducation.”Wespendmoreonfastfoodthanonmovies,books,magazines,newspapers,videos,andrecordedmusic—combined.Youmighthaveheardallthisinformationbefore,oryoumightnotbereadyto

hearityet,butit’strueandimportanttoknow.Whetheryoustopeatinganimalsforyourhealthorstopbecauseofyourcompassionforanimals(worldwide,some56billionanimalsareraisedandslaughteredforfoodeachyear),orifyoustopforconcernsabouttheenvironmentandourplanet,youmuststopsoon.Youcantaketimetotransitionintoaplant-baseddiet.Youcanaddmore

greensslowly,youcanevencookyourvegetables,buttheissueofeatinganimalsisonethatisvitaltohowallourlivesaroundtheworldaretobelivedinthecomingdecades.Itaffectsallofus.Pleaseeducateyourselfonthesubjectandmakethecompassionatechoice.

CHAPTER2

WHAT

toeatand

WHY

functionofmajorbodyparts

Asthecaretakerofyourbody,youwillneedtoknowhowtokeepthesepartsworkingatoptimumhealthandpeakperformance.Tomakeiteasyforyourselftogetthesenecessaryvitaminsandminerals,I’mgoingtotellyouexactlywhattheyareandhowyoucangetthemfromaplant-baseddiet.I’mgoingtoshowyouhowtobecompletelynourished,healthy,andcompassionatewithoutanimalsbeingharmedintheprocess.

BRAIN:Weusethisorgantoreason,think,andmakedecisions.Alzheimeranddementiatakeallthataway.WhatIsNeeded:Omega-3andgoodfatsFoodsToEat:Flaxseed,walnuts,apples,redgrapes,blueberries,spinach,

cranberries,strawberries,avocados

EYES:Weuse them to seeeverythingwedo,alongwith the facesofour lovedones,a flower, the sky,mountains,oceans,trees,andallthebeautythereisintheworld.Ifwedon’ttakecareofoureyes,wecangetmaculardegeneration,eyediseases,andloseoursight.WhatIsNeeded:VitaminA,lutein,beta-carotene,antioxidantsFoodsToEat:Spinach,broccoli,carrots,cantaloupe,sweetpotatoes,

pumpkin,redbellpepper,darkgreens,berries,redgrapes,garlic

HEART:Allowsustoleadahealthy,activelifestyleanddothethingswelove.Highbloodpressureandhighcholesterolcanshortenourlives.WhatIsneeded:Folate,potassium,alpha-carotene,fiberFoodsToEat:Bananas,berries,spinach,broccoli,tomatoes,oranges,dark

leafygreens,carrots,pumpkinseeds,oats,peas,watermelon,sprouts,pomegranate

BONES:Livingtissuethatneedsattention.Wemaygetosteoporosisandnotbeabletoparticipateindailyactivities.We can break a hip easily, and with bad bones, we may walk hunched over with canes andwalkersasweage.WhatIsneeded:VitaminD,calcium,magnesium,bromelain

FoodstoEat:Pineapple,arugula,broccoli,darkleafygreens,cherries,buttonmushrooms,almonds,spinach,andsunshine

SKIN,HAIR,ANDNAILS:Weallwant to lookgoodasweage.Skinandhairare two things thatwejudgeourlooksandhealthon.Wrinklesandhairlossarenotsomethingwelookforwardto.WhatIsneeded:VitaminsA,C,andEFoodstoEat:Spinach,carrots,chard,sweetpotatoes,tomatoes,cantaloupe,

squash,cabbage,pineapples,oranges,kiwis,redandyellowbellpeppers,broccoli,almonds,seeds,papaya,cucumber,walnutsMUSCLES:WeneedthemforstabilityandbalanceSkeletalmusclesare

responsibleforallourvoluntarymovements.Withoutmuscletone,thebodyisweakandsusceptibletoinjury.Agymisnotnecessaryforoptimummusclehealth,andmuchcanbedoneintheprivacyofyourownhome.WhatIsNeeded:Protein,omega-3,chromiumFoodsToEat:Walnuts,sprouts,flaxseed,chiaseeds,hempseeds,green

peppers,apples,bananas,spinach

TEETHANDGUMS:Wedon’twanttoloseourteeth,notonlybecausewedon’twanttoputourfalseonesinaglassofwateratnight,butalsobecausetheyhavealottodowiththeoverallhealthofourinternalsystem.Whenyouhavedentalproblems,youcanbeassuredthatotherhealthproblemswillshowup;bacteriaofthemoutharewarningsigns.Myfatherusedtosay,“Withoutgoodgums,therearenoteeth;withoutteeth,thereisnochewing;withoutchewing,thereisnolife.”WhatIsNeeded:VitaminsA,C,andDFoodsToEat:Broccoli,tomato,papaya,mango,jicama,kiwi,carrots,

pumpkin,cantaloupe,darkgreenleafyvegetables,exposuretosunforvitaminD,orsupplementsmaybeadvised

LIVER:Reportsclaimover30millionAmericanssufferfromliverdisease.Fiftytoseventy-fivepercentarenonalcoholicfattyliverdiseasecausedbyobesitydiabetes.Ahealthyliverisnecessarytokeeptoxinsoutofourbloodstream.Ourvitalitydependsuponhavingahealthyliver.Thelivercontrolsvirtuallyeveryinternalactivity.Iftheliverisimpaired,itcanimpairotherbodyfunctions.WhatIsNeeded:Herbalsupplements:milkthistle,fennelseed,dandelion

root,turmeric.Avoidhydrogenatedfats,transfats,saturatedfats,alcohol,sugar,artificialsweeteners,whiteflour,andcaffeine.FoodsToEat:Beets,apples,artichokes,blueberries,radishes,arugula,fruits,

darkleafygreens

KIDNEY: The arteries bring blood and waste into our kidneys, then the kidney cleans the blood andreleasestheextrafluidthroughtheurine,leavingcleanbloodtogothroughthekidneysandbackintothebloodstream through theveins. It isvery important that this systemworksat itsbest, includingavoiding

substancesthatdamagetheliver.WhatIsNeeded:VitaminsB6,D,E,andCFoodsToEat:Broccoli,turnips,spinach,celery,nuts,high-water-content

fruitssuchasoranges,berries,grapes,watermelon

GALLBLADDER:Thistinyorganbelowtheliverandribcageisshapedlikealittleeggplantandhelpsthe liver process fats. The gallbladder works along with your liver to keep bile from piling up. Theproduction and flow of the bile decreases with aging. As a result, gallstones are more likely to form.Gallstonesoftenarisefromhighfatintake.Generally,peoplewhoareoverweightandhavehighcholesterolaremoreprone togallbladderproblems.Ifwewant tokeepallourbodypartshealthy,eventheoneswecan’tsee,dietisthekey.whatIsneeded:Avoidcarbonateddrinks,fattyandfriedfoods;drinkatleastsixglassesofwater daily foods toEat:Oliveoil, flaxseed and flaxseedoil, beets andbeet greens, cabbage,broccoli,sprouts,allberries,sweetpotato,butternutsquash,carrots,fruitshighinwatercontent

grocerylist

Nutsandseeds—almonds,brazilnuts,walnuts,pecans,sunflowerseeds,pumpkinseeds,hempseeds,chiaseeds,faxseeds.

Fruits andberries—oranges, apples, pineapple, kiwis,watermelons, bananas, cantaloupes, blackberries,raspberries, blueberries, grapes, grapefruit, cranberries, strawberries, avocados, tomatoes, pears, peaches,nectarines,apricots,pomegranates.

Vegetables—spinach,kale,collard,romaine,parsley,cilantro,arugula,greenpeas,sweetpotatoes,carrots,pumpkin, broccoli, brussels sprouts, watercress, red/yellow/green bell peppers, mushrooms, butternutsquash.

DRINKYOURFRUITSANDVEGETABLES!

Lookingatthechartofwhatfoodsweneedtonourishourbody,youmaybegintohavesomeideaofthemanyvarietiesoffoodsweneedtoconsumedailytokeepourbodyhealthy.Isuggestjuicingormakingsmoothiesasitwouldbedifficulttoconsumelargequantitiesoffruitsandvegetablesifyouwerechewingthem.Eachbodyisdifferent,butifyoucandrinkoneortwoquartsofjuiceorsmoothieaday,whichincludeavarietyoffruitsandvegetables,youcanbecomfortableknowingyouaregivingyourcellsmanyofthevitaminsandnutrientstheyneed.Iknowmanyofyoudon’thavetimetocut,chop,andpeel,butwhen

organized,mostofthesedrinkstaketenminutesorlesstoprepare.Ifyoupurchasejuicesorsmoothiesatahealthfoodstoreorjuicebar,makesureit’sfreshsqueezed.Bottledjuicesareprocessedandoxidizequickly,losingmuchoftheirnutritionalvalue.Ifajuiceisnotsqueezedinfrontofyou,besuretocheckingredientsatsmoothieandjuicebars,asmanyhaveaddedsugars,areconcentrated,andarenotashealthyastheyappeartobe.Asmoothiecanbemadequicklyandincludeanyfruitsandvegetablesyou

enjoyandcontainaboostofvitaminsyoumightwanttoincrease.Ahigh-poweredblenderwillmakeyourdrinksmooth,creamy,andextradelicious.Allyoudoisplaceroughchoppedfruitandgreenswithfilteredwaterintoablenderandturnonthemotor.Drinkitdownorpouritinacontainerorthermos,andoffyougo.Youwillgetyourantioxidants,boostyourimmunity,andgiveyourcellsalltheyneedtofunctionattheirhighestlevel.Whenjuicing,don’tworryaboutlosingfiber;thispredigesteddrinkwillgive

youacompletevalueofnutrients.IpersonallyjuicemorethanImakesmoothies.ManydaysIdoboth:Ijuice,thenpourintomyblender,addberries,mango,orotherfruit,andblend.Theimportantthingistodrinkyourdailygreendrink.Youcanusethepulpforsoupsandvegetablepattiesorjustcompost.

detoxifying—sogravitywon’tgetyoudown

Hereisasimplethree-to-five-daydetoxifyingprogramtogetyoustarted.I

knowyoucandoanythingforthreetofivedays—right?Youmayeatanyofthedisheshere—inanyorderandasmuchasyoulike.

WHATTOEXPECT

1.Youwillbeconsumingfruits,vegetables,smoothies,juices,soups,and

salads.Makealistofthefruitsandvegetablesyouwillneedtoshopforandbuyorganic,asyoudon’twanttoconsumepesticidesandchemicals,especiallyduringthisdetox.

2.Youwillnotbeconsumingbread,meat,fish,dairy,alcohol,processedfoods,refinedsugars,fats,oils,avocado,nuts,seeds,driedfruit,coffee,oralcohol.

3.Fordinnerthenightbeforeofficiallystartingyourdetox,eatasmuchfruitasyoulikeanddrinkasmuchwaterasyoulike.

4.Ifyoufeelhungryduringthedetox,eatmoreaslongasthefoodisallowedontheprogram;don’tgohungry.

5.Drinkaglassoflemonwateruponarisingwithjuicefromonelemonandoneormorecupswater.

6.Youmayeatanyoftherecipesinanyorderandanytimeoftheday.7.Ifyouhavecravingforfoodonthe“youcan’thave”list,forgetit.It’sonlyafewdays,andyoucanlivewithoutit.Nibblesomeveggiesorfruit,anddrinkwater.

8.Gooddetoxfoodstoaddtodrink,soups,andsaladarethefollowing:broccoliorpeasprouts,lemon,darkleafygreens,watercress,garlic,andginger.

Whenyoucompletethedetox,continuetoeatlightforadayorso.Trytohaveasmoothiedaily,andcheckoutsomeofthelighterrawfoodrecipesinthebook.Thinkbeforeyoueatsomethingandaskyourselfifitwillpromotebetterhealth.Justbeingmoreconsciousaboutwhatyouputinyourmouthwillmakeadifference.

TIP

Peelbananasthathavedarkspecklespotsonthemandfreezeinziplockbagtoaddtosmoothies.

Cutandfreezeanyseasonalfruittouseinsmoothiestocreateaslushycolddrink.

Juicegreens,celery,cucumber,andapplesandaddtoblenderwithfruitofyourchoice.

Remembertoaddwatertomaketheconsistencyyouprefer—thickorthin,youchoose.Blendinginagenerousamountoficegivesdrinksanicefrostytasteandtexture.

Recipesfordetoxsmoothiesandsalads

BANANASMOOTHIE

2bananas4stalksofcelery1apple,cutinquarters3handfulsofspinach½cucumber,cutinhalf1½cupsoffilteredwaterortoyourliking

Addiceandblendinhigh-speedblender.

ORANGESMOOTHIE

2oranges,peeledandcutinquarters7kaleleaves,stemsremoved1½cupswaterortoyourliking1greenapple,cutinquartersHandfulofberries

Addiceandblendinhigh-speedblender.

PINEAPPLESMOOTHIE

1cuppineapple1pintofberries3handfulsofyourfavoritedarkgreens1to1½cupswaterortoyourliking

Addiceandblendinhigh-speedblender.

PEACHSMOOTHIE

2frozenbananas7kaleleaves,stemsremovedWaterasneededtoarriveataconsistencyyoulike2peaches,cutinquarters1handfulofsprouts

Addiceandblendinhigh-speedblender.

PEARSMOOTHIE

2pears,cutinquarters

1frozenbanana

2apples,cutinquarters

1sprigofmint

Waterasneededtoarriveataconsistencyyoulike

Addiceandblendinhigh-speedblender.

EXTRADRINKTREATS

Blend3cupsofwatermelonwithwater,ice,andapinchofsaltBlend3cupscantaloupewithwaterandiceBlend3cupspineapplewithwaterandice

soups

Youcaneatsoupswarmorcold.Towarm,placesoupinapanonthestove,

stirringcontinuallytowarmslightly.Donotoverheatinordertoretainnutrients.Dryorfreshherbsandlightspicesmaybeaddedtosoups.

TOMATOSOUP

3tomatoes,cutinquarters½redbellpepper¼cupsweetonion5basilleavesJuicefrom1limecupsun-driedtomatoes,soakeduntilsoft

½cucumber1clovegarlicPinchofchiliflakesPinchofsalt

Waterasneededtoarriveataconsistencyyoulike(alittlechunkyisgood)

Blendinhigh-speedblender.Maybewarmed.

BROCCOLISOUP

½cupbroccoli1handfulspinach½redbellpepper2kaleleaves,stemsremovedWaterasneededtoarriveataconsistencyyoulike

Blendinhigh-speedblender.Maybewarmed.

CHILLEDCUCUMBERSOUP

1cucumber,choppedinthirds¼pieceofonionPinchofsalt1ribofcelery,cutinchunks1tablespoondillWaterasneededtoarriveataconsistencyyoulike

Blendinhigh-speedblender.

SPINACHSOUP

2handfulsspinach1ribofceleryJuicefrom½lemonWaterasneededtoarriveataconsistencyyoulike½redbellpepper½clovegarlicHerbs,includingcumin,turmeric,corianderBlendinhigh-speedblender.

GREENSOUP

1cucumber1scallion½cupalfalfasprouts5leavesofkale,stemsremoved2handfulsspinachorromainelettuce2tomatoes,cutintoquartersWaterasneededtoarriveataconsistencyyoulike

Blendinhigh-speedblender.

salads

Icouldjustaboutliveonsaladsalone.Althoughthesedetoxsaladsdonothavetheusualdressing,Ifindthemrefreshingandlight.Findanicelargebowlandfillitup.Youwillsoonbecravingmoregreens.

TIP

Anysaladmixcanberolledinalettuceleafforachangeofpace.Butterlettuce,romaine,andchardleavesworkwellandrolleasily.Arawnorisheetisalsoacceptable.Usemostanysaladfromthesaladsectionofthebook,eliminatingthedressings.Feelfreetoaddmoreveggiesyouliketoanysalad.

ARUGULABROCCOLISALAD

¼cupredonion,diced1cuparugula½cupjicama,julienned1cupbroccoli,smallbud¼cupcornkernels

Dressing3tablespoonslemonorlimejuicePinchofsaltWaterifnecessary2clovesgarlic,mincedDashofcayenne

BEETSALAD

1cupbeets,shredded

DressingUsejuicefromoneappleandadashofapplecidervinegar.Thisdressingisalsodeliciouswithslicedcucumbers.

CHOPPEDTOMATOESWITHCILANTRO

1cupchoppedtomatoes1tablespoondill1bunchcilantro,choppedJuicefrom½lime

VEGGIESALAD

Useequalamountsofeachvegetable:yellowsquash,zucchini,asparagus,broccoli,stringbeans,turnip,andbabylettucegreens.Allingredientsshouldbechoppedvery,verysmall.

DressingMintDillLemonjuice

MIXEDDARKGREENSALAD

1romaine,choppedintoribbon-cutpieces3collardleaves,stemsremovedandribboncut½cupcucumbers,chopped½cupmushrooms,chopped½cupredbellpepper,chopped6leaveskale,stemsremovedandribboncut2handfulsspinach,ribboncut¼cupredonion,chopped½cupparsleyleaves,chopped

DressingJuiceof1orange1teaspoondill

moredressings

CUCUMBERDRESSING

½cucumber1tablespoondill1scallionPinchofsalt

Placeinblenderandblenduntilsmooth.

JUSTLEMONDRESSING

IfyoucanfindMyerslemonsatyourmarket,theyaresweetenoughtosqueezedirectlyonasalad.Afewfreshherbsandthat’sallyouneed.Aregularlemonisfine,butnotassweet.

APPLECIDERVINEGAR

TouchofapplecidervinegarTouchofapplejuicetosweetenJuiceof1orange

29TipsforStayingYoungatAnyAge

It’struethatwhatweeatplaysamajorroleinourhealth.Butourattitude,outlook,andafewsimplelifestyletipswillcontributetoalong,happy,andhealthylife.

1.DON’TMESSWITHMOTHERNATURE

Akeycomponenttogoodhealthisorganic,live,plant-basedfoods.Thoseof

uswhoeatrawfoodrefertoourfoodas“live”becausetheenzymesinfreshfruitsandvegetablesarestillaliveasopposedtoprocessedorcookedfoods.Livefoodsincludeorganic,locallygrownfruits,vegetables,sprouts,nuts,andseedsuncookedandunprocessed,outofthegroundoroffthetree,andeatenasclosetotheirnaturalstateaspossible.Researchshowsthatcookingfooddepletesvitamins,oxidizesthem,and

destroysenzymes.Araw,plant-baseddietbenefitsdigestionandbodyfunctionsbecausetheenzymesstayintact.Whenyoueatfoodsthatlackthenecessarynutrientsyourbodyrequiresonadailybasis,youtendtoovereatbecauseyourbodyisnotsatisfied.Becausemuchofourproduceisgeneticallymodifiedandourfruitsand

vegetablesarepickedearlytoleavetimeforshippingtomarket,nutrientsandantioxidantsinmass-produced,conventionalcommercialproducearedeclining.Wepurchasefruitthatwillneverripenproperlyorgiveustheirfullnutritionalvalueortaste.Youmighthavenoticedthefruitandvegetableswebuytodayatourconventionalmarketscertainlydon’ttasteasgoodastheyusedto.Thedifferenceinvegetablesfreshfromthegarden,orheirloombreeds(notgeneticallyaltered),issignificant.Peachesusedtodripwithsweetnectar,appleswerecrispandjuicy,andfruitwouldripenproperly.Youmayhavenoticedthatquiteoften,fruitfromtoday’ssupermarketswillrotshortlyafterpurchaseor,insomecases,notripenatall.Organicproduceisproventocontainmorenutrientsthanconventionally

grownproduce.Pesticidesinconventionalfoodsareknowntocontributetoorcauseseriousillnesses.Eachyear,theEnvironmentalWorkingGroup,anonprofitorganizationdedicatedtoprotectingpublichealthandtheenvironment,providesalistcalledthe“DirtyDozen,”whichincludesalistofthemostchemicallytreatedfruitsandvegetables.Researchfoundthatthosewhoeatthetwelvemostcontaminatedfruitsandvegetablesconsumeanaverageoftenpesticidesaday,whilethosewhoeatthefifteenleast-contaminatedconventionallygrownfruitsandvegetablesingestfewerthantwopesticidesdaily.Childrenarethemostsensitivetopesticideintake.Thefollowingisalistof

the“DirtyDozen.”Printthisinformationonacardandcarryitinyourwalletorpurseasareminderwhengroceryshopping.

“TheDirtyDozen”—FoodsBestNottoConsumeUnlessTheyAreOrganicallyGrown:

FruitsApples,cherries,grapes,nectarines,peaches,pears,strawberries

VegetablesBellpeppers,carrots,celery,lettuceThoughthesearenotonthetargetedlist,Iwouldaddallrootvegetablesas

well.Themostcommonarebeets,burdock,carrots,celeriac,turnips,parsnip,potatoes,sweetpotatoes,andradishes.

If you do buy conventionally grown produce, these are the foods that contain lower amounts ofpesticides:

FruitsAvocado,kiwi,mango,tomato,papaya,pineapple,watermelonVegetablesAsparagus,broccoli,corn,cabbage,eggplant,onion,sweetpeasThereasonIstillprefertobuyallorganicisbecauseoftroublingstudiesdone

onarangeoftwenty-fiveantioxidant-richfoods,includingbroccoli,tomatoes,bananas,apples,onions,andothers.Ofthesefoods,thosenotgrownorganicallyshowedalossof57%ofvitaminCandiron,28%ofcalcium,100%lossofvitaminA,50%lossofriboflavin,andan18%lossofthiamine.Ofthesesevennutrientsanalyzed,onlythelevelsofniacinincreasedinnonorganicproduceversustheorganicproduce.WhenIeat,IalwayswantthebestnutritionalvalueinthefoodIconsume,andorganicsurpassesnonorganic.Youdeservetheverybest,sodon’tskimponbuyingyourselfthefinestfresh

organicfoodspossible.Youmightspendmoneyonmaterialthingslikeclothesorjewelry,butifyoudon’tputthesameattentionintomaintainingyourbody,youwillpayforitinthelongrun.Yourhealthisthemostvaluablepossessionyouownandyourbodyistheonlyoneyouhave,sotreatitwell.Organicproducepickedatpeaktiming,broughttoafarmers’market,and

consumedshortlyafterwardisthebestwaytoknowyouaregettingthemostfromwhatyoueat,intasteandinvitamins.Whenyouchoosetobuyorganic,youspendlessmoneyinthelongrun,asyoutendtoeatlessbecauseyouaregettingallyournutrientsandfeelmorenourished.Medicalbillsmaybereduced,andmoneyspentondrugsandsupplementscanbeeliminated.Youmightspendalittlemoreinthelongrunbecauseyouwilllivealongerlife—butIthinkthelifeyoulivewillbeworththeprice.

2.ANTIOXIDANTS—STOPPINGFREERADICALSINTHEIRTRACKS

Thisistheonlytechnicalportionofthebook,butit’sveryimportanttounderstand,soIwillmakethisassimpleaspossible.Mostofushaveheardtheterm“freeradicals.”Freeradicalsaremolecules.Amoleculeisdefinedasan

electricallyneutralgroupofatleasttwoatomsinadefinitearrangementheldtogetherbyverystrongchemicalbonds.ThisisastechnicalasIplantoget.Inshort,freeradicalsareunstableanddangerousandareresponsibleforaginganddamagingourtissues.Freeradicalsroamourbody,lookingtobondwithothermoleculesthatmightbestable.Freeradicalsdestroythevitalityofstablemolecules.Theyareresponsibleforcloggedarteries,andstudieshaveproventheycancauseheartdiseaseandstrokes.Freeradicalsaccumulatewithage.Here’showtheywork:oncethefreeradicaldamagesastablemolecule,that

moleculethenbecomesafreeradical(soundsalittlelikeDracula).Itworkslikeachainreactioninourbody.Thefreeradical’senemy—drumrollplease—istheantioxidant.Antioxidants

arefoundinvegetablesandfruits,especiallyinbeta-carotene,vitaminC,A,andE.Thesevitaminsarethedefenders.Theyprotectthestablemoleculesfromtheroamingfreeradicals.Howmanytimeshaveyouheard“Eatyourfruitsandvegetables”?Well,it’s

true.Freshfruitsandvegetablesarethebestwaytogetthevitaminsandmineralsyouneedforahealthybody.Theyaremorepowerfulthantakingsupplementsbecausethebodycanabsorbandprocessthembetter.Youcanoverdovitamins,andlong-termuseofsupplementshasnotbeenproveneffectiveandcanevenbeharmfultoyourliver.Thefollowingisalistoffoodsnaturallyhighinantioxidants:Fruits-blackberries,blueberries,cherries,cranberries,strawberries,raspberries,pomegranates,grapes,oranges,plums,pineapples,kiwis,prunes,dates,apricots,lemons,apples,andgrapefruits.Vegetables-kale,redcabbage,carrots,peppers,parsley,artichokes,brusselssprouts,spinach,andredbeets.NutsandSeeds-pecans,walnuts,hazelnuts,sunflowerseeds,pumpkinseeds,chiaseeds,andhempseeds.Spices-ginger,chilipepper,cloves,cinnamon,cumin,turmeric,andoregano.Toreapthemostbenefitsfromantioxidant-richfoodsandtoabsorballtheir

nutrients,consumethemintheirnaturalrawstate.Forexample,freshwildblueberriesprovideahugeamountofantioxidantsifyoueatthemraw,butyouwilllosemuchofthenutritionalvaluebycookingtheminapie(nottomentiontheaddedsugar).

3.THERE’SAPOTOFGOLDATTHEENDOFTHERAINBOW

Yourbodywillgetallthenutrientsitneedsfromacolorfularrayoffruitsandvegetables.Thefollowingcolorchartwilltellyouwhatfoodswillhelpkeep

yourbodystrongandhealthy.RedfruitsRedfruitsarecoloredbynaturalplantpigmentscalledlycopeneandanthocyaninandcontainphytochemical,whicharenaturaldiseasefighters.Lookfortheseredfruitsandvegetables:redapples,strawberries,cranberries,raspberries,tomatoes,redcabbage,redpeppers,beets,redgrapes,watermelon,cherries,andpomegranates.Theyhelpreduce,reverse,andpreventdiseasesincludingdiabetes,heartdisease,strokes,hypertension,andhighcholesterol.Theyreducetheriskofavarietyofcancers,includingthoseofthelung,prostate,ovaries,andcervix.Theyarealsoknowntoimprovebrainfunction.Redfruitsandvegetablesarefullofantioxidants,minerals,andvitaminsincludingmagnesium,calcium,zinc,andpotassium,fiber,folate,andvitaminsCandA.OrangeandyellowproduceOrangeandyellowproduceareloadedwithcarotenoidsandarehighinvitaminC.Sweetpotatoesandcarrotscontainloadsofpotassium.Beta-carotene,whichisfoundinfoodssuchascarrots,sweetpotatoes,cantaloupe,andwintersquash,isconvertedtovitaminA,whichhelpsyourskinandvision.Whenyouconsumepumpkins,carrots,apricots,oranges,peaches,yellowapples,mangoes,papaya,pears,andpineapple,youaregivingyourbodymagnesiumandcalciumthathelpkeepyourbonesstrong.DarkgreenleafyvegetablesDarkgreenleafyvegetablesgettheircolorfromchlorophyllandarefulloffiber,vitamins,minerals,andphytochemicals.Darkgreenleafyvegetablessuchaskale,collardgreens,romainelettuce,cilantro,parsley,cabbage,broccoli,greenbeans,cucumbers,peas,zucchini,greenpepper,andspinachallcontainvitaminBandC,whichhelpyourbodymakeprotein.Theyarerichinfiber,folicacid,andlutein.Greenvegetablesandfruitscontainnaturalantioxidantsandhelpcontrolbadcholesterol.Greensaidindigestionandcanimprovetheimmunesystem.Greenvegetablesareasourceofironandcalcium,andcanbesweet,bitter,orpepperytasting.Chooseanygreensyoulikeforyoursaladorjuiceandyoucan’tgowrong.Theyarelowinfatandhighindietaryfiber.BlueandpurplefruitsThesefruitsaredeeplycolored,thankstonaturalplantpigmentscalledanthocyaninsthatarehighinpowerfulantioxidants:blackberries,blueberries,plums,raisins,purplegrapes,purplecabbage,andfigs.Thesefruitshelppreventheartdiseaseandpromotehealthyagingandstrongeyes.Theyregulatedigestionandprotecttheurinarytractfrominfection.Theyalsorestoreantioxidantlevelsandreverseage-relatedbraindecline.

4.ANAPPLEADAYKEEPSTHEDOCTORAWAY

Becauseofthepectincontainedinapples,theyareconsideredgoodfortheheart.Theyareknownfordecreasingcholesterollevelsandpreventingcoloncancer.

Thepectininapplescanhelpcleanoutourintestines,sowhenyouneedaquicksnack,grabanappleortwo.Myotherfavoriteappleistheold-timeremedy—applecidervinegar.I’ve

beenconvincedforyearsthatitcuresmanyailmentsincludingcolds,allergies,flu,candida,acidreflux,sorethroats,arthritis,andhighbloodpressuretonameafew.Youmightthinkyouwouldn’tlikethetaste,andmaybeatfirstyouwon’t,butifyougetpastthethoughtandtryitafewtimes,youwillnotminditatall.Here’showIdrinkit:twotablespoonsinonecupofwater,oriftoostrong,

addmorewater.Drinkthisinthemorningoranytimethroughouttheday.Onceadayissufficientunlessyouarecomingdownwithacold,thentwiceadayisadvisable.I’veuseditforyears,andstillthinkit’soneofthebestremediesaround.Italkalizesthebodyandbringsahealthyglowtoyourcomplexion.IuseapplecidervinegarinmanyofmysaladdressingrecipesandI’veeven

useapplecidervinegardilutedwithwatertocleanmykitchensurfaces,windows,andgarbagecans.Pouralittledownyourgarbagedisposaltoeliminateodors.

5.READFOODLABELSBEFOREYOUBUYANYPRODUCT

Ifyoucan’tpronounceit,don’teatit!Mostprocessedfoodsarefilledwith

additivesandstrippedofnutrients.Thearefullofsweeteners,fats,colorings,andpreservatives.Ifaningredientisdifficulttopronounceoriftherearealonglistofingredients,walkawayfromthatproduct.Asstrangeasthefollowingingredientsmayseem,theyareactuallyfoundin

foodproducts.TheseitemsareabigNO-NO,sodon’tbuyproductsthatlistanyofthefollowing:artificialbutter,artificialcolor,sodiumbenzoate(benzene),high-fructosecornsyrup,artificialsweeteners(exceptforSteviaorerythritol),transfats,refinedgrains,highsaltcontent,ammoniumsulfate(fertilizerfoundinbreaddough),carminicacid(driedandcrushedinsectsusedasafooddye),shellac(secretionsofthefemalelacbeetletomakeshinycoatingoncandies),castoreum(anglandsofabeavertoenhancetheflavorofraspberrycandiesandsweets),gumbase(sheepsecretion),L-cystineocystine(humanhairorduckfeathers),AlluraRedAC(coaltarusedinred-coloredcandies,sodas,andothersweetrennet(calfstomachtomakecheeses),andsilicondioxide(sandusedasananti-cakingagent)justtonameafewThislistisonemorereasontoeataplant-baseddiet.

6.MICROWAVEOVENSCONTAINELECTROMAGNETICMAGNETICFIELDS(EMFS)—DON’TUSETHEM

Certainlydon’tstandbyonewhenit’son,nomatterhowsafetheytellyoutheyare.Microwaveovenshavebeenknowntoleakelectromagneticradiation,andwhentestedwithaGaussmeter(aninstrumentthatmeasuresthestrengthofmagneticfields),theywereshowntoemitradiationlevelsuptosixfeetaway.Recently,oneofmysonsdemonstratedthisfactbyusinghismetertoshowushowfarbackwewouldneedtostandfromthemicrowaveinordernottopickupanyradiationwhenitisused.Wewerejustaboutoutthekitchendoor.Oldorfaultydoorsealsarethemostcommoncausesofmicrowaveradiation

leakage.Slammingthedoor,abuildupofdirt,orwearandtearcancausedoorsealstobelesseffective.ItisadvisedbytheFDAtonotstanddirectlyinfrontorclosetoamicrowaveovenwhileitisoperating.Microwaveovensarestandardequipmentinmostkitchens.Theyare

commonlyusedforheatingupleftovers,poppingpopcorn,heatingwater,acupofhotchocolate,orcoffee,andcookingafullmeal.Theyareusedtomakelifefastandeasyandmoreenergyefficient.Theyworkbycreatinghigh-frequencyelectromagneticwavesthatpenetratefood,causingitsmoleculestovibrateandgenerateheatwithinthefoodtocookitveryquickly.Theyareconsideredagreattimesaver.Youcanhavepopcorninminutesbutpleasedon’t,aschemicalsinthebagliningalongwiththebutterflavoringleachintoyourpopcorn,andthese

chemicalscanaccumulateinyourbodyforyearsandeventuallycausecancer.Therearemanygoodpopcornmakersonthemarket.Isuggestyoubuyoneforyourfamilytouseandthrowthosemicrowavebagsinthegarbage.Microwavescanconvertfoodintodangeroustoxicandcarcinogenicproducts.

Thereisasignificantdecreaseinfoodvaluewhenfoodiscookedinamicrowaveovenandthecellwallofthefoodisdestroyed,whichcancreatefreeradicals.Thebodygetslittleornobenefitfromfoodpreparedinamicrowaveoven.Breakthehabitanduseyourovenorstovetop,orbetteryet,eatrawandliving

foods.StudiesshowthatchildrenaremoresusceptibletoexposurefromEMFs,so

don’ttakechances.

7.WATER,WATER,ANDMOREWATER

Inmyexperience,eighttotenglassesofwaterperdayisideal.Plainlysaid,withoutwaterourskinwilllooklikeaprune.Weneedtohydrate,lubricate,andfeedourcellsandskin.Thesun,environment,andstressdryusupinsideandout.Hydratingwillmakeourskinlookyounger.Don’tgetdehydrated;itplays

havoconmanypartsofourbody’scellsandcancauseillness.Don’twaituntilyouarethirstytodrinkwater;it’susuallyasignof

dehydration.Becauseofthehighwatercontentinfruitsandvegetables,arawfooddiethelpskeepyouhydrated,butifyoureallywanttoknowifyouarehydrated,checkthecolorofyoururine.Ifyoururineisdarkoryellow,thenyouaren’tdrinkingenoughwater.Ifyoururineisclear,thenyouknowyou’regettingenoughwater.Usuallyinthemorningsoururineisdarker,andthroughoutthedayitbecomesclearer.That’sbecauseduringthenight,wesweatanddonotreplacethelostwater.Ifyoudon’tlikeplainwater,addasqueezeoflemon,lime,orsliceof

cucumbertoflavorthewater.Toalkalinizeanacidicbody,whichmostofushave,firstthinginthemorning

squeezehalfalemoninacupofwateranddrinkitdown.Youmightalsotrymyearliersuggestionoftwotablespoonsofapplecidervinegarinonecupofwater.It’sbestnottodrinkwaterwithameal,asfoodshoulddigestonitsown.Drinkthirtyminutesbeforeamealoranhouraftereating.Now,whatkindofwater?Water,watereverywhereandnotadroptodrink.

Well,almostanywaterisbetterthannoneatall,buttherearelotsoftheoriesonthissubject.Municipaltapwaterhasbeenprocessedandtreated.Itcouldandusuallydoescontainchlorineandfluoride.Chlorineinourwaterhasbeenlinkedtocancer.Distilledwaterhasnomineralsandweneedminerals.Bottledwatercouldleachtoxinsfromtheplastic,andnowwe’vebeentoldthatsomebig-namecompaniesfilltheirbottleswithwaterthatisjustpurifiedmunicipalwater.Sowhatisthebestdrinkingwater?Wewantwatercontainingessentialmineralsandnutrients—likepotassium

andmagnesium,foundinwaterthatcomesfromawell;naturalspringwaterbottledatthesource;orartesianpossiblybottledandpurifiedataplant.Mineralwaterscomefromundergroundsourcesandcouldcontaintheneedednaturalminerals.Noteveryoneisgoingouttolookforaspringtofilltheirbottles,butthereare

homefiltersthatworkverywell,andanyfilterisbetterthannofilteratall.Iuseahomefiltrationreverseosmosisalkalizingwatersystem,andbecauseittastessogood,IfindIenjoydrinkingmorewatermoreoften.Iresearchedextensivelybeforedecidingononeandalsotestedallmyfriends’filtrationsystems.Therearemanygoodonesonthemarket,sodoyourresearchtofindthebestinyourarea.Newsystemsarecomingonthemarketconstantlyandwithgreatimprovements.Dependingonyourbudget,therearefiltrationsystemsthatsitonyourkitchencountertop,onesthatfitunderyoursink,andwhole-houseunitsthatensurefilteredshowersandbaths.

Ozoneisoxygenandozonatedwater,whichismadeupofoxygenatoms,killsgermsandbacteriabutdoesnotchangethemineralcontent.Plasticpitcherswithafilterontopwillcleanyourwaterofchlorine,butintheprocessmayalsoremovetheminerals.Waterisimportantforoptimumheath,soit’sworththehomeworktofindthebestone.Ifthereisafountainofyouth,youknowthatthewaterisflowingtherefreely.Treatwaterasapreciouscommodity.TheWorldBankreportsthateighty

countrieshavewatershortagesandmorethan2billionpeoplehavenoaccesstocleanwaterorwatersanitation.

8.STRESS

Stresscanaffectusmentallyandphysically.Itreleaseschemicalsintothebloodandcanageusprematurely.Wecanexperiencemanyformsofstress.Ifyouareindangerorfeelfearful,thisisknownasafight-or-flighttypeofstress.Thisformofstresscouldhelpyoureactquicklyinahazardoussituation.Self-inflictedstresscouldbecausedbyworryingaboutthingswecan’tchange.Stresscancomefromfeelingrushedandneverhavingenoughtime.Stresscancomefromworkorpersonalrelationships,school,orabusinesspresentation.Whenwearestressed,itcausesustobemoresusceptibletosicknessanddiseaseandcanleaveusfeelingdepressedandfatigued.Therearecountlesshealthproblemsthatarisefromstress,especiallylong-termstress.Canwechangefromahigh-stresspersontoalow-stressperson?Canwetake

controlandmanageourstress?Itcouldbetimetosimplifylifeandnotovercommittothingsthatwereallydon’twantorneedtodo.Stressisactuallyasignofproblemsorconflictsthattroubleus.Somestressfulproblemsweexperienceseemnottobeourfault.Theeconomy,lossofjobs,andevenlossofhealthmakeusfeelstressed.Oncelabeled“stress,”itbecomesaproblembiggerthanlife.Ifwecouldrefertothisso-calledproblemasa“challenge”insteadoffeeling

stressed,wecouldthendealwithitmoreeffectively.Thewordchallengeisdefinedas“atestofone’sabilitiesorresourcesinademandingbutstimulatingundertaking.”Wemightseethatstressissometimesaself-inflictedstateofmindandthechallengewouldbehowtochangethismentalstate.Iffinancialstressaffectsus,wecantakeresponsibilitybylookingatourpreviousspendinghabitsandstartcorrectingthem;takingactionhelpsrelievestress.Ifastressfulsituationexists,calmlyaskyourselfwhatcanbedonetocorrectthesituation.It’sbesttolookforasolutiontoachallengeratherthanfeedtheproblem.Havingaspiritualorreligiousconnectioncanhelpusdealwithstress.Faithis

adefinitecopingmechanismandawaytoremindusthingswillworkoutandsometimesareevenmeanttobe.Challengescomeandgo,andsometimeslifeseemsgoodandsometimesnotsogood.Thisistheebbandtideofliving.Rememberthattheeffectsofstresscanageyouandcanaffectyourmindandbodyjustlikeangerandresentment.Whenyouareseekingoptimumhealthandlongevity,youwillfindyouhavenoroomforthesefeelings.Getorganized,simplifyyourlife,stopdoingthingsyoureallydon’twantto

do,anddomoreofthethingsyouenjoydoing.Stopoverspendingandlivingalifeyoureallycan’tafford.Startenjoyingyourhealth,yourfamily,andyourfriends.Tellyourselfthetruthaboutwhat’sbotheringyou,andmakethenecessarychanges.Icantellyoufromyearsofexperienceandchallenges,issuesyouarestressed

abouttodaywillbeforgotteninthescopeofyourlifetime.Stayinthepresentanddon’tgetattachedtoaproblem.Leaveroomforthegoodthingsandquicklymovethroughchallengesandthingsthatdon’tallowyoutofeelhappy.Keepyourhealthinmindandtreatyourselfkindly.Remember,“Thistooshallpass.”

9.LOSEWEIGHTANDKEEPITOFF

Mydoctortoldmetostophavingintimatedinnersforfour,unlesstherearethreeotherpeople.

—OrsonWellesIt’spossibletoloseweightwithoutcountingcalories,weighingfood,orgettingonascale.I’mproof.Therearelotsofdietsthathelppeopleloseweight,butnotmanyofthesediets

takeintoconsiderationthehealthaspectsofwhattheysuggestweeat.Somedietshaveuseatingprocessedfoodsfilledwithsyntheticingredients.Everydaywereadaboutcompanieswhomanufacturewhattheycall“natural”and“lowfat”foods.Manyofthesecompaniesarenowbeingcitedforseriousfoodsafetyviolations.Someofthefoodsthatclaimedtobelowfatarenotlowfatatall,andmanyarejustchemicaltimebombs.Manydietscanhelpyoutakeoffweight,buttheyarenotsustainableinthe

longtermandendupfailing.Aftertheweightislost,manyofusgobacktoourusualwayofeatingandthepoundscomeback.Noonewantstoweigh,measure,andlookatthecaloriesineverythingweeatfortherestofourlives.Whenwecutbackoncalories,welowerourmetabolismandstarttoburnfewercalories,hencethedietstopsworkingforus.

Somedietsspeedupourmetabolism,puttingunduestrainonourbodies.Most

weight-lossdietsmakeusfeeldeprivedandcancauseguiltandlowself-esteem.Justtheword“diet”canmakeusfeelwe’renotokaythewayweare.Iprefertousetheterm“I’meatingforhealth.”Howcanweloseweightandmakeitapositiveexperience?Whenwemake

choicestoeatforhealthandnotforweightloss,wefeelempoweredinsteadofembarrassed.Eatingforhealthisaformofself-loveandnotself-loathing.Noteveryoneisbuiltthesameandnoteveryonewilllooklikethemodelswe

seeinmagazinesnomatterhowmuchweightislost.Whatwemustremember,eventhoughwewanttolookgood,isweneedtofeelgoodandbehealthy.We’vebeentoldthateatinglessandexercisingmorewilltaketheweightoff.Thismightbetrue,buthowmanytimeshavewedonejustthatandthencouldn’tmaintainthepractice?Wecontinuetolosethesametwentypoundsoverandoveragain.Thosewhochoosearawfood,plant-basedlifestylefindthatweightcomesoff

quickly,easily,andnaturally.YoucanonlyknowifwhatIsayistruebygivingitatryandseeingtheresultsforyourself.Onpage18youwillfindadetoxifyingplan.Grabafriendorfamilymemberandpartnerupforanexcitinghealthexperiencethatwillchangethewayyoufeelandlook.

10.GETAGOODNIGHT’SSLEEP

Itstillsurprisesmehowmanypeopledon’tgetagoodnight’ssleep.Friendsofminewhoeatrawfoodsaytheydon’tneedasmuchsleep,butnotme.Ithinksleepisimportanttomaintainingayouthfullook.Ilovemybeautysleep.EighttoninehoursiswhatIlikebest.It’strueyoucansleeplesssomenights,butit’snotgoodforanextendedpractice.Lackofsleepleadstomanyhealthproblems,alongwithgrouchiness,lethargy,andwrinkles.NeedIsaymore?Getsomesleep!TurnofftheTV.Shutdownyourcomputer.Getagreatpillow.Makesureyou

don’thaveaheavymealclosetoyourbedtimeandavoidcaffeineatnight.Ifyoucan’tsleepbecauseyouhavetoomuchonyourmind,trytotrainyourselftoletgoofwhatyoucan’tchangeatthemoment.Tellyourselfyouwilltakecareofthechallengeinthemorning.Don’tletyourmindkeepyoufromgettingagoodnight’ssleep.It’seasytogetoffbalancewithsleephabitsbygoingtobedlaterandlater

eachnightwhilestillhavingtogetupearlyforworkeachmorning.Lackofsleepleavesyoufeelingtiredandcausesyoutoreachforcoffeeorsomestimulantinthemorning.Goingtobedlateeachnightcanmakeyousleepinalittlelongereachday,andyoufindyourselfpunchingthesnoozebutton,leavinglesstimeinthemorningforthelittlethingsthatareimportant,likeexerciseorfixingagreendrink.Feelingrushedatthestartofadayputsyouoffonthewrongfoot.Stickingtoascheduleandestablishingarhythmcanhelpyougetabetternight’ssleepandhaveahappiermorning.Ifyoudon’tsleepwellatnight,it’sbesttoavoiddaytimenapsunlesstheyare

justshort,twenty-minutepowernaps.Longnapsrobyouofgoodnighttimesleep.Alcoholcanputyoutosleepintheevening,butitcanalsowakeyouup

duringthenightorbringonbaddreams.Soit’sbesttonotdrinktoomuchornotdrinkclosetoyourbedtime.Herearesomeideasforrelaxingbeforebedtime:Takeahotbathandadd

somefreshrosemary,lavender,orevenafewherbalteabags.Listentosoothingmusic.Drinksomechamomiletea.Don’tworkonyourcomputer,andallowyourmindtogetintoarestingmode.Byallmeans,avoidtakingover-the-counterorprescriptionsleepmedications

becausetheyhavemanysideeffectsandcanleaveyoufeelinggroggy.Beforeyouresorttodrugs,giveyourselfachancetotrynaturalwaysfirst.Therearemanyherbteasthatcanworktosootheyouatbedtime.Ipickedupalittletrickwhiletraveling:Isleepwithwaxearplugseverynight.

Noteveryonecandothis,butIfindthelittlenoisesor(occasionalsnoringfrommypartner)isminimizedwiththeselittlewonders.Ialsosuggesthigh-thread

countcottonsheetsthataresoftandlight.Makeyourbedandyourbedroomaninvitinghavensoyoulookforwardtogettingintoitatnight.Anunclutteredbedroomandnightstandcanhelpmakearoompeaceful.

11.WHATREALLYMATTERS?

Maybenothingwillmattertousanymorewhenweleavethisearth,butthequalityofhowweliveandgiveofourselfwhilewearealivewill.Ourlovedoneswillinheriteverythingweeverboughtorowned,butIbelieve

whatwillreallymatteriswhatweleavebehindotherthanthematerial.Ibelievewhatmattersiswhatwegivetoothers,notwhatwereceive;whatweteach,notjustwhatwelearn;howweempowerotherswhileempoweringourselves.Theexamplesofhowwelivedwillbeleftbehindforourchildrenandgrandchildrenandtoourfriendsandlovedones.Makingadifferencewhileweareherebyshowingcompassionforalllivingthingsandcaringforourplanetwillmatter.Lettingthepeoplewecareaboutknowwelovethemandbeingkindtothosewhoneeditwillalwaysmatter,notonlynow,butlongafterwearegone.

12.MEDITATIONCANMAKEADIFFERENCE

Istartedmeditatingin1969,soI’dliketosharewhatIknowtobetrue.Meditationcansilencethemindandbringinnerpeace.Whenyourmindisclear,youaremoreproductive.Mediationbenefitsthebody,mind,spirit,andemotions.Itreducestensioninthemusclesandcanreducepain.Itreducesstress,anxiety,depression,highbloodpressure,andotherailments.Ithelpsyoulivemoreinthepresentandnotworrysomuchaboutthepastorfuture.Itgivesyouadeeperunderstandingofyourinnerselfandyourpurposeinlife.Meditationcanslowtheagingprocessandcreatebetterhealth,asit’sknowntostimulateneurochemicalsthatareassociatedwithlongevity.Meditationwillincreaseself-awarenessandinducehappiness.Meditationiseasytodo,butittakespractice.Sometimesyourmindisstill

andsometimesitisbusy.Consistencyandpatiencehelpmakemeditationeasier.Hereisastep-by-stepguideonhowtomeditate:

1.Youmaysitonthefloorwithyourlegscrossed(calledthelotusposture)orinachairwithastraightback.Theimportantthingisthatyourbackisstraightandyourbodycompletelyrelaxedandcomfortable.Youwillwanttositfor15-20minutes.

2.Beginbyrelaxingthemusclesofyourface,thenyourneck,shoulders,arms,hands,andfingers.Relaxyourchest,abdomen,legs,feet,andtoes.

3.Concentrateandfocusonyourbreathandslowlyinhaleafullbreath.Asyoubreathein,feelyouarebreathinginhappiness.Letthefeelingfillyourbody.Asyoubreatheout,feelthebreathiscarryingawayalltroublesandworries.Asyoucontinuetobreatheinandout,releaseyourmindfromeverythought,concentratingonlyonyourbreathing.

4.Theideaofmeditationistoconcentratethemindonasingleobject.Youmayconcentrateonyourbreathing,orconcentrateonamentaloractualflameofacandle.Youcanusethementalimageofareligiousorspiritualdeityoruseamantra.Mantrasareancientenergy-basedsounds.Theycreateaspecificspiritualenergyfrequencyandstateofconsciousness.Mantrascanhelpstillthemind.

5.Youmightnoticeafterafewminutesthatyourthoughtshavewandered.Youmaythink,“WhereshallIgotonight,orwhatshallIeatlater?”Whenthoughtsoccur,acknowledgewhatyouarethinking,letgo,andbringyourattentionbacktoyourbreathingagain.

6.Yourtechniqueisnotasimportantastheideaofconcentrating.Thisiswhatcalmsthemindandallowsyoutogotoadeeperplaceinsideyourself.Yourmindwilldanceinmanydirections,butthisiswhatteachesyouthatthemindisfullofactivityandneedsmeditationtoacquirestillness.

Ilearnedtomeditatebyusingapersonalmantrathatwasgiventomebymyguru.Amantraisusefultohelpyoufocusandkeepthemindstill.ThewordOm,which hasmanymeanings, one being purification or peace, can be used as amantraandisrepeatedoverandovermentallyorverballytostillthemindasthebreathgoesinandout.Itmaytakesometime,buteventuallythemindwillbequiet for longer periods. Sitting still and practicing meditation helps themeditationmuscle,asIcallit,getstronger.Likephysicallyworkingout,whenyoustart,yourmusclesareweak,butover

timeyourmusclesbecomestronger.Becauseofmeditation’srejuvenatingprocess,itcanmakeyoulookyounger.Meditationhelpsyouseethebeautyinyourselfandothersandacceptwhoyouareonaprofoundanddeeplevel.

13.INTIMACY

Therearesomanytypesofintimacy.Thereisintellectualandspiritualandthereissexualandphysicalintimacy.Intimacyisaboutcloseness,warmth,affection,honesty,andfamiliarity.It’saboutunderstanding,fellowship,andaffinity.It’saboutempathyandtheabilitytobelovingandvulnerable.Whenyouaccept

yourself,youcanshareintimacyopenlywithanotherperson.Knowingsomeonein-depthandallowingthemtoknowyouinthesameway

issharingintimacy.Lovingsomeonedoesnotnecessarilymeanyouareintimatewiththatperson.It’spossibletolovesomeoneandneverletthemin.Itispossibletoknowsomeoneforyearsandneverspendthetimeorefforttofindoutwhatismeaningfultothem.Weeachhavedifferentideasofwhatintimacymeans.Ourconceptmightbe

differentthanourpartner’sconcept.Manypeoplelosetheintimacytheyhadinthebeginningstagesoftheirrelationship.Relationshipsconstantlychange,andwesometimesforgettoworkatkeepingintimacyalive.Forwomenandmeninaromanticrelationship,afeelingofcloseness,trust,andaplacewhereyouareacceptedexactlythewayyouarehelpscreateintimacy.Infriendships,youmighthaveanaturalintimacywithonefriendbecauseyou

trustthispersonandfeelyoucanshareyourprivatethoughts.Youcanbuildintimacybybeingopenandsharingyourfeelingsandlettingsomeoneknowyourvulnerabilitiesandconcerns.

Intimacyistrulythebasicingredientofanymeaningfulrelationship,whether

romanticorplatonic.Toobtainintimacy,youhavetokeepsharingyourselfandletothersknowyou.Betruthfultoyourselfanddon’tbeafraidtobevulnerable.Ifyouliveinfearandprotectyourselforputonafront,ifyoudon’tletothersknowwhoyoureallyareandhowyoufeel,andifyoudon’ttrustothers,thenintimacywillslipbyyouandyouwillmissoneofthemostvaluableexperiencesinlife.

14.HOWTOBENEFITFROMPOSITIVETHINKING

Positivethinkingisamentalattitude.Itconsidersthattherewillbeapositiveoutcomeinanycircumstance.Itseesthathealth,joy,andhappinesscanprevailinanysituation.Whenyouhaveapositiveoutlookonlife,youcancopebetterinchallengingsituations.Researchershaveclaimedthatpositivethinkingcanincreaseyourlifespan,lowerstress,andbetteryourimmunesystem.

Negativeorpositive,thoughtsarecontinuallyrunningthroughourheadsa

millionmilesaminute.Weimaginethingsareforthebetterorfortheworse,andthesethoughtsaffectouroutlookonlife.Ifweconsciouslyworkonthinkingpositivethoughts,wetrainthemindmuscletobeoptimistic.Ifweareworriedallthetimeandthinknegativethoughts,wewilltrainthemindmuscletobepessimistic.Studiesshowourthinkingcanaffectourhealth.Whenwethinkpositively,our

bodylanguageactuallydisplaysthewaywearethinking.Westandstraight,walkwithsureness,andactuallygiveoffanauraofhappinessandconfidence.Ofcourse,atfirstitmightnotseemeasytothinkpositivelywhensomething

weconsiderbadishappeningtous,orifweareexperiencingoneoflife’s

challenges,butthisiswherewehavetousethepowerofthought.Whenanegativethoughtarises,wehavetoreplaceitwithapositiveandconstructiveone.Thenegativethoughtmightpersist,butwejusthavetorepeattheprocessandkeepreplacingitwithamorepositiveone.Thinkofsomethingpleasantthatmadeyouhappyinthepast.Getyourmindoffthenegative.Ifyoupersistinthispracticeandkeepignoringthenegativethought,yourpositivemusclewilleventuallystrengthenandwinout.Donotgiveup.Learntoexpectthebest,useyourwillpowertoseetheoutcomeyouwant,andkeeppracticing.Positivethinkingplaysalargeroleinagingandhealth.Beinghopefulabout

thefuture,enjoyinglife,andbeinghappyallcontributetoalongerlife.Studieshaveshownthatolderpeoplewhothinkpositivethoughtsarelessfrailthanthosewhothinknegativeones.Weallhaveachoice:Wecandecidetoholdontonegativityandspendtime

talkingtoothersaboutourwoesandproblems,orwecanchoosetotalkaboutthingsthatmakeusfeelgoodandattracthappiness.I’vealwayssaid,“Yourwordscanhearyou.”Ifyoutellsomeoneyougettiredeverydayat3:00PM,guesswhat?Youwillbetiredeverydayatthattime.Findaphotographofahappytimeinyourlifeandkeepitclosebysowhena

negativethoughtarises,youcanlookatthephotoandrememberwhatitfeltliketobehappyandpositive.Remember,thechoiceisalwaysyours.

15.LAUGHMORE

Laughingisoneofthebestmedicinesandactuallymakesusfeelbetter.Whenwelaugh,wesendoxygentoourtissuesandgiveourfacemusclesaworkout.Itboostsourheartrate,anditevenburnsafewcalories.Laughingcanlowerbloodpressure,reducestress,andproducesageneralsenseofwell-being.Laughterisinfectious.InNormanCousins’smemoir,AnatomyofanIllness,hetellshisstoryof

beingdiagnosedwithankylosingspondylitis,averypainfulspinecondition.Whilebedridden,herentedoldcomedyfilms(maybebeforeyourtime)likethoseoftheMarxBrothers’andepisodesofCandidCamera.Hecreditslaughtertohelpinghimeasehispain.Hesaidthataftertenminutesoflaughter,hecouldhavetwohoursofpain-freesleep.Somehospitalsaroundthecountrynowincorporatelaughtertherapyprogramsintotheirregimes.MarkTwainsaid,“Thehumanracehasonlyonereallyeffectiveweaponandthat’slaughter.Themomentitarises,allourhardnessyields,allourirritationsandresentmentsslipawayandasunnyspirittakestheirplace.”Needalaugh?Herearesomeideas.Createalaughnightandrentsomefunny

movies.Invitefriendsinforanevening,andletthemknowthethemeoftheeveningislaughter.Haveyourguestsbringsomethingorplanondoingsomethingthatwilladdtotheevening’sfun.Turnoffthe“bad”newsanddon’treadthenewspaperorwatchnewsforaday

ortwoeachweek.Practicesmilingmoreandsmileatyourselfinthemirrorwhenyoupassbyone.Learnjustonejokethatyoucansharewithfriendsandfamily.Findhumorinlittlethingsduringtheday.Gotoacomedyperformanceoccasionally.IfindthemoreIsmileatpeople,thebetterIfeel.AndtheyalwayssmilebacksoIknowI’mmakingothersfeelbetteralso.Asmilecanbringlaughter,andlaughtercanhealthesoul.

16.TAKEAMENTALHEALTHDAY

Thisshouldbeanationalholiday;everyoneneedsoneonceinawhile.Yeseveryone,evenyou.Youworkhardandgobeyondthecallofduty.You’realwaysdoingthingsforotherpeopleandforyourjob.Youmaygetvacationdays,holidays,sickdays,butwhatyouneedforyourselfisamentalhealthday.Nooneisgoingtogiveyouamentalhealthdayoff,soyoujusthavetotake

one.Thisdayshouldbeaboutthingsyouenjoydoingandenjoydoingalone.Nocleaningthehouseorrunningerrands,nophonecallstoleteveryoneknowwhereyouareandwhatyouaredoing.Thisdayisforquiettime,timeforyou,andadayforrenewal.Youcouldgowindow-shoppingortakeinamovie.Youcouldgogolfing,go

foradrive,exercise,orgetashave(orwaxing)andahaircut.Youcouldgetamassageorgotoamuseum.Youcansitinacoffeeshoporgetapedicure.Youcanevenstaycocoonedinbed.Dowhateverrefreshesyoumentallyandgivesyoupleasure.Don’tfeelguilty,anddon’tthinkit’sself-indulgent,butdoindulgeyourself.Don’tsayyoudon’thavethetime,justmakethetime.Weallneedtorefreshourmindsandbody.Youwillfeelsomuchbetterthenextdayandbemoreproductiveatworkandwithyourfamily.Youneedamentalhealthdayeverysooften,soremembertotakeonebefore

yougetexhaustedandstressedout.

17.BEGENUINE,HONEST,KIND,ANDETHICAL

Ifyou’reaspiritualperson,beinggenuine,honest,kind,andethicalmightbeaneasythingtodo.Youmightbehonestandethicalbecauseyoubelieveinkarmaandtheafterlife.You’velearnedthatbeingagoodpersonjustfeelsbetterthanthealternative,andyoucareabouttheworldandeverythinginit.Evenifyou

don’tbelieveintheafterlifeandkarma,youmightstillbehonest,kind,andethicalbecauseyoufeelit’stherightthingtodo.Whatinterestwouldyouhaveinbeingethical?Maybebeingthiswaymight

benefityourprofessionallife.Istheresomeself-interest?Weliveinaworldwhereeverythingwedoaffectssomethingorsomeoneelse.Weareallconnectedtotheenvironmentthatweshare.Whenwemakeadecisiontonoteatanimalsorrecycle,weactuallyaffectotherswithourchoice.Ifwehaveconcernsabouttheplanetweliveon,thenwe,asindividuals,must

beethical,sincere,honest,andkind.Wemust,regardlessofthejobwehold,behonest.Wemustcarethattheproductwesellortheserviceweperformforourcompanyisnotharmingpeople,animals,orourenvironment.Wehavearesponsibilitytoensuretheproductwesellispresentedhonestlyandethically.Wecan’tbaseourpresentationsolelyonself-interestorcompanyinterests,orcanwe?Thisiswherepersonalethicsandhonestymustprevail.Someoftheeconomicproblemsinthecountrytodayarecausedbybusinesses

liningtheirpocketswithoutregardtoemployeesorcustomers.Companiesoverchargeforproductsoutofself-interest.Theytakeadvantageoftheirsuppliersandcustomersandleaveemployeeswithoutlivelihoods.Forfearoflosingprofits,companiesforgetaboutloyalemployeesandforgetaboutethics.Headsofcompaniesandevenphilanthropicorganizationshavemisusedtheir

powerandendedupwithoutmoralvalues.Thereputationsofsportsfigures,politicians,businessmenandwomencomeintoquestionbecausetheiractionshavebeeninappropriate.Dotheypublicallyapologizefortheirreputationalone,ordotheyapologizebecausetheyhappenedtogetcaught?Aretheyremorsefulbecausetheyrealizedthattheycrossedthelineofmoralandethicalvalues?Whateverthecasemaybe,whatmakessomeofusfeelaresponsibilitytobe

honestandethical?Whatmakessomeonestartafoundationandbeaphilanthropist?Whatmakesabusinessgobeyondthelegalrequirementstoenforceacodeofconductfortheircompany?Whatmakesabusinessleaderbecomesociallyresponsible?Isitkarma,beliefintheafterlife,ordotheyjustknowrightfromwrong?Foreachofus,itisachoicewedecidetomake.Forme,personally,it’saway

ofbeing.IthinkitallstartedwhenIwassevenyearsoldstandingonmyfrontlawn.Asensecameoverme,makingmyheartfeelveryopen.Thisfeelingmademerealizetheimportanceofbeingkindtoeveryone.Whatcameovermethatdayhaslastedmywholelife.Itfeelsgoodinsidetobekindtopeopleandanimals,toloveoneselfenoughto

tellthetruthandtobehonest.Itfeelsrighttohaverespectforoneself,forothers,andtheplanet.Notforprofit,notforfame,notforself-gain,butforthesakeof

integrity.Itfeelsrighttobegenuine,kind,honest,andethical.Ibelievetheseattitudeshavesideeffectsthatbringabouthealth,happiness,andafeelingofever-lastingyouth.

18.THEULTIMATERELATIONSHIP

Beforeyoucanhaveagoodrelationshipwithothers,youhavetohaveonewithyourself.Somepeopledon’thaveself-lovebecausetheythinkit’segotisticalorselfish.Somepeoplewereneglectedorabusedasachildandfinditdifficulttoexpressself-love.Lowself-esteemcreatesunhappiness,resentment,obesity,andhealthproblems.Somepeoplearequicktotakecareofeveryoneelseincludingtheirfamilies,

bosses,andfriends.Theytaketheattentionoffthemselvesbydoingnicethingsforothers.Notuntiltheyarefeelingoverloadedandoverwhelmeddotheyrealizesomethingisjustnotright.Inordertostartpracticingself-love,realizethatyouaretheonlyone

responsibleforyourexperiences.Donotblameoutsidepressures,circumstances,oryourchildhood.Youmighthavetolearnhowtonurtureyourself,butyouwillstarttoseeanimmediatedifferenceinthewayyoufeelandgainpoweroverself-doubt.InmyearlythirtiesIwasinapersonal-growthworkshopandweallhadtoask

theotherparticipantswhattheylikedaboutus.ThisexercisewasaveryimportantprocessformeasIwasabletolearnitwasallrighttoappreciatemypositiveattributesandaccomplishments.Iwasbroughtupnottosayanythingniceaboutmyselfasitwouldbeconsideredbragging.Doyoupayattentionwhenafriendpaysyouacomplimentorsayssomething

niceaboutyou?Starttolistencloselytowhatothershavetosayandtakeittoheart.Iguarantee,youwillfindoutmanygoodthingsyoudidn’tknowaboutyourselforhadahardtimeembracing.Whenyoulearntoloveandacceptyourselfjustthewayyouareiswhentrue

self-lovebegins.Ofcourse,youmightwanttoimproveyourhealthorbreakbadhabits,butwhileyou’reintheprocess,beingself-criticaldoesnotsupportself-love.Beagoodfriendtoyourself.Bekind,thoughtful,andbeagoodlistener.Be

proudaboutyouraccomplishmentsandattributes.Ifyoulikemakinglists,makealistofallthethingsyoulikeaboutyourself.Thislistisforyoureyesonly,sodon’tbeshy.Ifyoufinditdifficulttostartthislist,putdownqualitiesyouwouldliketoseeinyourselfsoyoucanstartthethoughtprocess.Starttoacknowledgethingsyoudoduringthedaythatmakeadifferenceinthelivesofothers.Makea

mentalnoteofwhatyousaytoafriendorlovedonethatmadethemfeelgood.Inturn,feelthehappinessandloveforyourselfforcontributingtoanother’sjoy.Seeyourselfthroughlovingeyesandfeelcompassionforyourself.Thelove

youwantwillnotcomefromothersbutonlyfromwithinyourself.Itmighttakesomestrengthtoseethebestinyourselfandknowthatself-loveisagoodthing,butonceyoustarttheprocess,itgetseasierandeasier.

Lookinthemirrorandtellyourself,“Iloveyou.”Saycomplimentarythings

toyourself.Benurturingandstopverballyputtingyourselfdown.Listentoyourwordsandstopnegativeremarks.Lovewhatyouseeandseewhatisdeeperthanyourouterappearance.Acceptwhereyouareinlifeanddon’tfretoveraging;it’spartoflife’splan.Letgooftryingtoaccomplishtoomuchinaday.Don’tworryifyouput

somethingoff.Don’ttrytobeperfectintheeyesofothers.Startbeingtruthfultoyourself.Findthethingsyoudowellandacknowledgeyourselfforallofyoursmallandlargeaccomplishments.Thesepracticeswillteachyouthatyoudeservetobeloved,andbestofall,

youwillbegintoloveyourself.

19.FINDINGYOURPASSION

Whatislifewithoutpassion?Inordertodiscoverwhatreallymakesyouhappy,youmustdiscoverwhereyourpassionlies.Passionisdescribedasastrong

feelingoremotion.Itcandriveyoutosucceedinyourcareerorcandriveyoucrazyinlove.Whenyoufindyourpassion,itcanleadyoutopurehappiness.Yourpassion

usuallyistiedcloselytoyourinterests.Itcanbeassociatedwithatalentyoumighthaveorsomethingthatmightbeeasyforyoutodo.Youmightnotrealizethatthis“gift”ofyoursissomethingthatothersfinddifficulttoaccomplish.Whenmychildrenweregrowingup,Iwouldtellthemeveryoneisbornwitha

gift.Whenyoudiscoverandusethatgift,everythinggoodinlifestartstofallintoplace.Everyonehasoneormoregifts,andsometimesittakesyearstofindoutwhatthatgiftis,butonceit’sdiscovered,youwillfeelpassioneverywhereyouturn.Whenyoulookatthethingsyouliketodoandthingsthatgiveyou

satisfactioninlife,andwhenyoudothesethingsandhourspassbywithoutnotice,thenyou’reontosomething.Youaregettingintouchwithyourgift.Manywhohavenotfoundtheirgiftspendtimeatjobsthatarenotsatisfying.

Haveyoueveraskedyourself,Ifmoneywerenoobject,whatwouldIenjoydoing?Thisquestionmightbeworthexploring.Ihaveafriendwhoneededajob.Shethoughtshedidn’thaveanygiftsand

hadnothingspecialtooffer,butwhenIpointedoutthatshegavethebestpartiesaround,shestartedtolookatthesituationdifferently.Sherealizedhertalentwasputtingpeopletogetherandwhatshereallyknewhowtodowashavefun.Sherecognizedhowthrowingbeautifulpartiesmadeherandherguestshappy.Shewasinherfiftiesandrealizedforthefirsttimethatthiswasoneofherspecialgifts.Whenweuseourgift,wearesupportedbymanysurprisingsources.Wecan

expecttheunexpectedtohappen.Moneyshowsupoutofnowhere,orresourcesappearoutoftheblue.Peopleoflikemindsappearinyourlife.It’snotamagicwandsprinklingfairydustalloverus,butitdoesfeellikeadreamcometrue.Wecanfeelweareontherightpath,andwithalittleworkandeffortonourpart,doorswillcontinuetoopen.Oncewediscoverourgiftandstarttouseit,ourhappinesslevelchangesandournewattitudeisobvioustoeveryonearoundus.JosephCampbellsaidinThePowerofMyth,“Allthetime,itismiraculous,I

evenhaveasuperstitionthathasgrownonmeasaresultofinvisiblehandscomingallthetime—namely,thatifyoudofollowyourblissyouputyourselfonakindoftrackthathasbeenthereallthewhile,waitingforyou,andthelifethatyououghttobelivingistheoneyouareliving.Whenyoucanseethat,youbegintomeetpeoplewhoareinyourfieldofbliss,andtheyopendoorsforyou.Isay,followyourblissanddon’tbeafraid,anddoorswillopenwhereyoudidn’tknowtheyweregoingtobe.”

JosephCampbellalsosaid,“Itisn’tmerelyamatterofdoingwhateveryoulike,andcertainlynotdoingsimplyasyouaretold.Itisamatterofidentifyingthatpursuitwhichyouaretrulypassionateaboutandattemptingtogiveyourselfabsolutelytoit.Insodoing,youwillfindyourfullestpotentialandserveyourcommunitytothegreatestpossibleextent.”

20.YOURPEARLYWHITES,GUMS,ANDTONGUE

Whiteteeth,sweetbreath,andhealthygumsareimportantsignsofahealthybody.Afterreadingthelistofingredientsonatubeofstandardtoothpaste,Ihadnoideawhattheingredientswere.Thewarningonthelabelsaid,“Donotswallowtoothpaste.”Ialwayswonderedwhatwasinthiscommercialtoothpaste,andhowisitpossiblenottoswallowanywhenbrushingyourteeth?Whateverisinthetube,I’msureitgetsintoourbodyandmucousmembraneswhenwebrush.I’vebeenusingnaturaltoothpastespurchasedatahealthfoodstoreformany

years.Theyarefreeofdetergents,fluoride,syntheticcolors,andpreservatives.Acoupleofyearsago,IstartedtoresearchfurtherandfoundaproductIthinkreallyworksbestandit’scalledToothSoap.EveryoneIknowwhousesitandhavehadsensitivegumssayitrelievedtheproblemalongwithmanyothergumandteethchallenges.Atfirstuse,Ididn’tlikethesoaptaste,butbythefourthtime,Ididn’tnoticeanytasteatall.ToothSoapislittleshardsofpuresoap;itremovesanyfilmonyourteethand

makesthemfeelcleanerthananytoothpasteI’veeverused.Iknowithashelpedmygums,becausetheyusedtobemoresensitivewhenhavingthemcleaned.Afterusingthesoap,theproblemwasgone,andmygumswerenolongersensitive.IhavemyteethcleanedeveryfourmonthsjusttobesureIkeepmypearly

whites.IfiguretheseteetharetheonlysetIcancallmyown,soit’simportanttotake

goodcareofthem.Ihaveallmyteeth,includingmyfourwisdomteeth,whichIhearisquiteunusual.Dietplaysabigpartinhealthygumsandteeth.Ibrushtwiceadaytomake

sureanysweetfruitI’veeatendoesnothangoutinmymouthalldayandthroughoutthenight.Weallknowhowimportantflossingisanddon’teverthinkit’snot.Flossingisvitalforgoodoverallhealth.Bythetimeproblemsshowupinyourmouth,theyhavealreadyhadaheadstartinyourbody.Bacteriaareeasilyeliminatedwithgooddentalhabits.Standardtoothpastehasanabrasiveingredientthattakesfoodstainsoffyour

teeth.SinceToothSoapisnotabrasive,everyotherdayorsoIusebakingsodaoranaturaltoothpastecontainingneemoil.Neemoilcomesfromafast-growingandlong-livingtree,nativetoBurmaandIndia.Itisknowntobeanaturalwaytowhitenteethandhelpcuregumproblems.Neemoilisalsousedasanaturalpesticide,insectrepellent,andhelpsskindisorders.Neemisalsousedasamedicinalherb.Anotherhelpfulhinttohelpridyourmouthofbacteriaistorinseyourmouthwithhydrogenperoxideafterbrushing.AfriendfromNewDelhi,India,introducedmetoanimportantassetofmouth

andtoothhealth.It’scalledtonguescraping.Hetoldmeitwasessentialforthepreservationofmyteethandoverallhealth.Anywhitefilmonthetonguemeansbacteriaarelivingthere.Tonguescrapingremovesthisproblemandkeepsbreathfresh.Brushingyourteethdoesnotremovewhitefilmonyourtongue.Yogishavebeenscrapingtheirtonguesforhundredsofyears.Acleantongue

activatesthesalivaryglandsandhelpscleanoutbacteriawhenyouhaveacoldorsorethroatandhelpsyouhealmorequickly.Usingyourtoothbrushtobrushyourtonguewillonlymovethebacteriaaroundandpossiblymakethemstayonthebrush,soforperfectdentalhygiene,useascraper,whichcanbepurchasedforonlyafewdollarsonmanyInternetsites.Ahappymouthandpearlywhiteteethwillmakeyouwanttosmilemoreoften,sofloss,brushtwicedaily,andseeyourdentistoften.

21.MAGICREMOVERSFORPUFFINESSANDDARKCIRCLESUNDERYOUREYES

Darkcirclesandpuffinesscanbearesultofapoordiet,toomuchredwine,coffee,salt,orsleepdeprivation.AccordingtoChinesemedicine,itcanalsomeanadeficiencyofthekidney.I’llshareafewquickbeautytreatments,whichcanhelpminimizepuffinessor

darkcirclesaroundtheeyesbutarebynomeansaremedyformoreseriousproblems.Mymothertaughtmethisone:putcoldcucumberslicesoveryoureyestoreducepuffiness.Irememberasachildpeelingacucumberforoursaladandusingthepeelstoputonmyfaceandeyes.Italwaysfeltsocoolandrefreshing.Cucumberslicescooltheeyeareaandprovidetemporaryrelieffrompuffiness.Rosemaryteamadeintoacompressisanothergoodexternaldetoxifier.It

boostscirculationandhelpsreduceanyirritationsaroundtheeyearea.Justmakeastrongteawithfreshrosemaryandletitcooldown.Useaclothtosoakuptheliquid,andapplylikeacompresstotheeyearea.Youcanleavethecompressonfor10-15minutesandletthecoolwaterbeabsorbedaroundtheeyesby

repeatingtheprocessafewtimes.Puttingslicesofpotatooveryoureyeswillreducedarkcircles.Placesliceson

youreyelidsandliedownfor15minutes.Washtheareawhenfinishedandapplycoconutoil.Thestarchfromthepotatohelpsdrawthetoxinsout.Thecoconutoilwilltakeawayanydrynessthepotatomighthavecaused.IwastaughtthisnexttrickfromanindigenousfriendinTaos,NewMexico.

Togetridofdarkcirclesunderhereyes,shemakesasoftpastewithtomatoorpineapplejuice,asqueezeoflemon,andsomebakingsodaandpatsthisunderhereyes.Sheleavesitfor20-30minutes,thenrinsesitoffwithwarmwater,thenverycoldwater.Irecommenddoingthisseveraltimestoobtaindesiredresults.Youcanalsoaddaverysmallpinchofturmerictothepastemixtureforanaddedboost,justbecarefulnottogetthemixtureinyoureyes.Thesetreatmentswillworkifusedregularly,butwhendarkcirclesor

puffinessappear,don’tneglectthesigns.Cleanupyourdietandcheckyourliverandadrenals.Adetoxifyingplanisusuallyagoodideatoreleasetoxins.Whenyougetanoutwardsignofchangeinyourappearance,justremember,somethingontheinsideneedsattention.

22.FLEXAPPEALMEANSSEXAPPEAL

RichardRestak,MD,professorofneurologyatGeorgeWashingtonUniversity,saysadailyone-milewalkreducesthelikelihoodofdementiaby50percent.FormanyyearsIdidn’texercisepassionatelyeventhoughIknewitwasimportant.Iwoulddoyogaformonthsonendandthenstopforonereasonoranother.Iwouldtakespinningclassesformonths,andthenstopforsomereason.Iwoulddoqigongandthinkitwasforlife,thenstopagain.NowIknowforsurehowvitalexerciseistomaintainingyouth,vitality,andlongevity.Today,Iconsidermyselfamoderateexerciser.Iincludeqigong,yoga,

walkingandhiking,Pilates,andsomefreeweights.IprefertodotheseexercisemethodsathomeratherthanagymasIcanpopaDVDintomycomputerortelevisionandit’slikehavingaprivatetrainer.Myfavoriteformofexerciseisbeingoutdoors,takingalongwalkorhikewithmyboyfriend,family,orfriends.Ontheway,Igatheredibleweeds,sage,andwildflowers.

23.KEEPTHESKINONYOURBODYLUBRICATED

Overtheyears,I’vetriedmanycreamsbutalwaysendedupgoingbacktousingmyall-timefavorite,100percentpurevirgincoconutoil.Coconutoilissoldinatub-likecontainer,andwhenit’scoldoutside,theoilisasolidmass.Whenthe

weatheriswarm,itbecomesliquid.Islatheritonmyface,neck,hands,andentirebody.IuseitafterIgetoutofthebathandbeforeIgotobed.Ithinkit’sthebesttreatmentI’veeverusedforkeepingmyskinsoftandlubricated.Ialsokeepatubinmykitchenanduseitinsomeofmyrawfoodrecipes,includingmakingchocolate.Coconutoilishealthyforinsideandoutsideourbody.Idon’tusefacebasemakeupand,shockingly,Idon’tusesunscreenanymore.

Ifeeltherearetoxinsandcarcinogenicchemicalsinmanysunscreenlotions,andIalsothinkitpreventsthebodyfromgettingvitaminD,whichiscrucialtomaintaininghealthybonesandimmunesystem,preventingcertaintypesofcancer,controllinghighbloodpressure,andsupportingtheentirenervoussystem.Iliketogetabouttentofifteenminutesofsunonmybodydailyinorderto

getmyvitaminD,andIwearahatifI’mgoingtobeoutinthesunduringthehottestpartofthedayorwhenI’mhiking.Wedoneedtoprotectourskinduringcertainpartsoftheday,somakesuretowearappropriateclothing.Ifyouliveinlong-winterareas,vitaminD3isagoodsupplementtolookintotaking.Ourskincandryoutevenwheneatingahealthydiet,soit’sgoodtokeepit

softandsupple.Iseemanypeoplewalkingaroundwithcrackedanddryelbowsandheelswhenjustalittlecarewillalleviatethisproblem.Whenyoumassagecoconutoilintoyourskinandnourishit,theresultscanbesoftluxuriousskinatanyage.Yourbodywillloveyouforit.Iknowminedoes.

24.EXFOLIATETHEBODY

Thirtyyearsago,aFinnishdoctor,PaavoAirola,suggestedtohispatientstodrybrushtheirskintoachievecleansupersoftskin.Today,thismethodiswidelypracticedinEurope.Drybrushingstimulatesthelymphaticsystem,removesdeadskin,andimprovescirculation.Drybrushinghasbeenknowntohelpintheremovalofcellulite.Ifinditinvigorating,andIknowthisisoneofthethingsthatmademycirculationbetter.Ifyoucanmaketime,doitonadailybasisasithelpsshedyourbodyofdead

anddryskin.Usingasoftnatural-fiberbrushwithalonghandle,drybrushinthemorningbeforeyourshowerorbath.Startfromyourfeetandworkupward,whilealwaysmakinglongsweepingstokestowardyourheart.Brushyourfeet,legs,body,hands,andarms.Strokingawayfromyourheartputsextrapressureonit,sobesuretostrokeupwardandonlytowardyourheart.Makesuretoincludeyourbackandshoulders.Itshouldtakeabout10minutestofinishbrushingyourwholebody.Thisisagreatcleanserifyouarefeelingsluggish,

andit’sgreatforyourlymphaticsystemifyouarefeelingill.Brushlightlythefirstfewtimes.Themoreoftenyoudrybrush,themorepressureyoucanstarttoapply.

25.EXFOLIATETHEFACE

AbeautifulRussianwomanImetinahealthfoodstoretaughtmeawonderfulwaytoexfoliatemyface.Iusethismethodatleastthreetimesaweek.It’sgentleonthefaceandleavesitfeelingcleanandsmooth.Pourpurevegetableglycerin,alcoholfree,inalargebowlandaddinsaltalittleatatime,mixingwelluntilit’sreallythickandstiff.Storeinacontainerandkeepinyourshoweroronyourtub.Youcanscentitwithlavenderoranyscentedoilyoulike,oruseitunscentedasIdo.It’ssafetousedailyorwheneveryouneedagoodexfoliation.Iuseitonelbows,knees,andsometimesundermyarmstoopentheporesandcleansemyarmpits.Idonotuseunderarmdeodorantanddon’thavecloggedpores,butitfeelsextracleantoexfoliateunderthearms.Anotherfavoriteface-exfoliationtrickisadrybrush.Buyasofterbrushthan

youuseonyourbody.Findonethatyoucantolerate,andlateryoucanalwaysgetafirmerbrushforwhenyourskingetsusedtothiskindofstimulation.Rubgentlyondryskininacircularmotion.Youwillbesurprisedathowbeautifulyourskinlooksafterjustonetreatment.Agoodwaytousesomeofthealmondpulpleftoveraftermakingalmond

milkistorubthepulpdirectlyonyourface,andmassagethemixturegentlyintoyourskin,addingalittlewaterasneeded.Rinseoffthepulpwithcoolwater.Youcanalsogrindupsomealmondsinyourcoffeegrinderorspicegrinderandwetslightlybeforerubbingonyourface.Thesemethodsofexfoliatingwillhelpridyourfaceofanydeadordryskin

andwillstimulateandbringlifetopale,dull-lookingskin.

26.KISSINGSWEETLY

Badbreath,whichnoonelikestobeonthereceivingorgivingendof,isacommonproblemproducedbybacteriainthemouth.Itcouldoccurfromfoodweconsumed,includinggarlicandonions,oritcouldmeanoursystemistoxicorsour.It’sobviousthatbrushingourteethtwiceadayandflossingandtonguescrapingcanhelpwithsomeoftheseissues,butwhenyouneedaquickandnaturalcureforbadbreathanddon’twantallthosesugaryandprocessedtabletssoldatthecheckoutcounterofyourmarket,thenhereareafewhints.Parsleyisnotjustadecorationonyourplate.Itisfullofchlorophylland

manyothervitalnutrients,includingvitaminCandA.Parsleyleavescontainbeta-caroteneforfightingfreeradicals,andfolicacid,whichisgoodforyourheart.Justtakeahandfulofparsleyandchewitupasit’salsogoodforsweeteningyourbreath.

Ofcourseit’snotpracticaltocarryparsleyaroundwithyou,buttoavoidover-

the-countertablets,youcanmixcardamomseeds,fennelseeds,aniseseedsandputtheminacontainertocarrywithyou.Justchewtheseedsandtheywilldothetricktoridyouofoffensivebreath.YoucanalsobuyapremixedversionatanyEastIndianstoreoronline.InEastIndianrestaurants,themixtureisservedinasmallbowlwithaspoonasyouexittherestaurant.It’susednotonlyforsweeterbreathbutalsofordigestion.Somemixturescontainbitsofsugar,andsomemixtureshaveonlytheseeds.Thegoodnewsistheytastegreat,theyworktosweetenyourbreath,andtheyarehealthy.Pineapplejuicewillalsosweetenyourbreathaswellaschewingonafew

mintleaves.Ifbadbreathisaconstantproblem,itcouldbecausedbyamoreserioustoxicorsoursystem.Iwouldrecommendyoutryagooddetoxifyingplan.Youcanfinddetoxifyinginformationonpage18.

27.GIVEYOURFEETSOMELOVE

Unlessyouwearsockseverydayorgetpedicuresoften,youwillexperienceroughfeet,especiallyinsummerwhenyouwearopenshoesorgobarefoot.Dryweathercanmakeyourhealscrackedandcallused.Herearesomesimpletechniquesthatwillgiveyougreatresults.ForyearsIhaveusedapumicestoneonmyfeet.Ilovethewaytheylookand

feelwhentheyaresmooth.Iusemystonealmostdailywhilebathing;however,youcanusethestoneondryfeettoo.Ifyourfeetaredryandcracked,justrubthestonegentlybackandforthinacircularmotion.Thinkofusingapumicestonelikesandpaper,butdon’tgettooroughandmakesureyoustartslowly.Ifyouwouldliketosoftenyoufeetfirst,dosoinyourbathtuborapanofhotwater,addingsoaptohelpthesofteningprocess.Whiletakingabath,putsoaponthepumicestoneandrubthestoneonyourfeetgentlybackandforthovertheheelsandtheballofyourfeet,includingthetipsofyourtoes.Don’tforgettheoutsideedgesofeachfoot.Ifyourfeetareexceptionallycallused,itmighttaketimetosoften,butthey

willeventuallyfeelsmoothtothetouch.Startbyusingthepumicestonethreetofourtimesperweek.Tohelpspeedupthesofteningofcalluses,rubyourfeetwithcoconutoilbeforegoingtobed.Besuretoputsocksontohelpkeepthemoisturein.Theoilwillhelpsoftenyourfeetwhileyousleep.Smoothfeetwillmakeyoufeelsexyandyounger,andyourtiredfeetwilllovealltheattention.WhenIgetapedicure,Ineverletthemcutmycuticles.Irequesttheyonly

pushthemback.I’venoticedwhentheyarecut,itmakesthemhardenfasterasthecuticlesaretryingtohealfrombeingcut.Justasktohavethempushedback,andinashorttimeyouwillseeandfeelthedifference.Coconutoilworkswelloncuticlestosoftenthem.

28.CELEBRATEYOURBIRTHDAYFORAWHOLEMONTH

Somewherealongtheline,Ithinkitwasinmyfifties,Irealizedthatonlyonedaywasnotenoughtocelebratemybirthday.Manypeoplearedisappointedontheiractualbirthday.Theyhavethisideaofwhattheywantthedaytobelikeandhopethatotherswillfulfilltheirdreams,onlytofindoutdifferentlyandbeforeyouknowit,thedayisover.Ilovemybirthday—alwayshave.SinceIstartedthismonthlongaffair,I’ve

hadthebesttimeofmylife.Everyoneinmyfamilyenjoyscelebratingthemonthalongwithme,orsotheysaytheydo.Tryitout:giveyourselfthebestmonthever,dosomethingniceforyourselfeveryday.Celebratingthewholemonthofyourbirthdayisquitefun.Letpeopleknowyouwillbeacceptingwellwishesandpresentsanytimeduringthemonth.Evenaftertheactualdayisgone,youcanenjoytheremainderofthemonth.Celebrateothers’birthdaystoo.It’ssogreattoletpeopleknowyouremember

themontheirbirthday;tellthemhowmuchyoucare.Letthemknowyou’regladtheywereborn.Alwayscelebrateachild’sbirthday.Itmakesthemhappy,andwhentheygrowup,theywillalwaysrememberhowmuchfuntheirbirthdayswere.Ialwaysthinkthatadultswhodon’tliketheirbirthdayeitherdidn’thavegoodmemoriesofthatspecialdayordon’tliketheideaofgettingolder.Bake

someoneacake,bakeyourselfacake(raw,ofcourse),lightacandle,andsinghappybirthday.Celebratelifeandenjoyeveryminute.

29.CLOSETCLUTTER

Researchsayswewearonly20percentofourclothes80percentofthetime.Somethingwonderfulhappenswhenyoucanwalkintoyourclosetandtakeapieceofclothingoffthehangerandgetdressedwithouttryingonseveraloutfitsorlookingforapieceofclothingyouknowisintheresomewhere.Whenyouhavetotryonseveralpiecesofclothingandnoneofthemreallyworkbecauseyoudon’thavethetopthatworkswiththebottomorthebeltthatworkswiththeshoes,youbecomefrustrated.Anyclosetthat’snotorganizedmakesyourlifeconfusingandcluttered.Ifyoujusthadclothesinyourclosetthatfeltgoodandwereflattering,itwouldmakeyoufeelbetterandbeeasiertomaintain.Clothesyoudon’tloveorareoutofstyleordon’tfitmustgo.Ourbodies

change,ourlifestyleschange,andstyleschange,soit’saconstantupkeep.Evenwhenyoubuyclassics,theymaynolongerfityouproperly,sohavethemtailoredorgetridofthem.Professionalorganizerssuggestyoushouldstartcleaningoutyourclosetby

invitingagoodfriendovertohelpyoudecidewhattokeepandwhattogetridof.Markadayonyourcalendarandgetstarted.Takeeverythingoutofyourcloset.Makethreepiles.PileNumberOneistodonateortoss:theseareclothesthatdon’tfityouor

yourlifestyle,youdon’treallylovethem,ortheyjustdon’tlookgoodonyouanymore.PileNumberTwoareclothesthatfityourlifestyle,youlovethem,andthey

reallylookgoodonyou.(Thisiswhyyouneedatrustedfriendtohelpyou.)PileNumberThreeareclothesyoucan’tgiveaway,you’renotsuretheylook

goodonyou,ortheydon’tfitrightnow,butyouthinkyouwilleventuallyfitintothemagain.PuttheclothesfromPileNumberOne,thedonatepile,inboxesorbags,and

loadupyourcarsoyoucantakethemtoyourlocalthriftstoreorshelter.TakePileNumberThreeandputtheminplasticcontainerstostoreinyourgarageorspareroom.Giveyourselfasettimethatyouwillgobacktothestoredclothes,let’ssaysixmonths.Ifyouhaven’tthoughtaboutthemorneededthembythistime,youcanprobablygetridofthem.Loadthemdirectlyintoyourcarandtakethemtoathriftstoreorshelter.Sonowyouhavethe“goodstuff”fromPileNumberTwolefttoorganize.

Youcandothisbycolor,season,ortype.Youcanarrangeallthetopsandshirts,

pantsandslacks,dresses,oroutergarmentsingroupsandthenbycolor.Trytousehangersthatwillnotpoketheshouldersout.Uniformhangersreallymakeaclosetlookneater.Eventhoughyourclosetmightlookhalffull,youknowyouwillbeableto

weareverythingyouhavehangingthere.Makealistofwhatyouneedtobuythatmightmatchagreatpairofpants,orpantsyoumightneedtomatchagreatshirt.Whenyougoouttoshop,youwillknowexactlywhatyouneedtocompleteanoutfit.Ipromiseyou,thiswillmakeyourlifeeasierandcalmerineveryway.

CHAPTER3

aboutINGREDIENTS

and

EQUIPMENT

Howto“Cook”Raw

Ifyou’veevermadearecipefromacookbookbefore,rawfoodrecipesarebasicallylikefollowinganyotherrecipe.Theonlydifferencewithrawfoodissomeofthenewterminologies,ingredients,orequipmentusedinpreparation.Mostofyouknowhowtochopupabowloffruitormakeasimplesalad.

That’sgreatforstarters.Therecipesinthisbookaremeanttohelpyouexpandyourloveandknowledgeforpreparingrawfood.Don’tbedauntedifyouseealonglistofingredientsforarecipe;itdoesnot

meantherecipeisdifficulttomakeorthatitistime-consuming.Herbs,spices,andtexturesareimportantinrawfoodpreparation,soalittleofthisandalittleofthatmakesadifferenceforadeliciousresults.

1.Browsethroughthebookfornewideas,andsetalittletimeasidetotryanewhealthywaytopreparefood.Letthephotosinthebookinspireyoutotryanewrecipe.Ifyouexpandyourhorizons,thesegoodhabitswillbringyoualifetimeofhealth.

2.Keepyourkitchenstockedwithstaplesusedrepeatedlyinmanyrecipes.Itwillbeeasiertomaintainarawfooddietifyouhaveingredientsreadilyavailable.Thisisthesameasstockingyoukitchenwithstaplesforcookedfood.

3.Beforestartingtomakearecipe,pullallthenecessaryingredientsfromthecupboardsandrefrigeratorandplacethemonthekitchencountertop.Thismakesitlesslikelyforyoutoforgettoincludeaningredientandsavestimeinpreparation.

4.Becauseyouarelearninganewwaytopreparefoodswithnew

ingredients,choosethemorecomplexrecipestomakeonaweekendorwhenyouhavemorerelaxedtime,andtryarecipethatseemssimpletoyou.

5.Beadventurous,andmakepreparingfoodfunandnotachore.Therewardsaregreatwhenyouknowyouarefeedingyourselfandyourfamilyhealthyenergizingfood.Ialwaysfeelcookingwithlovepermeatesthefood.

6.Feelfreetoembellishanyrecipewithyourowncreativeideas.Whenarecipecallsfor“totaste,”itmeansit’salluptoyourpalateifyoulikemoreorlesssalt,pepper,garlic,sweetener,etc.

7.Ifdessertsareyour“thing,”tryasweetrecipeortwofirst.Ifyoulovebread,tryabreadrecipe.Inotherwords,learntosatisfyyourcravingswithahealthyversionofoldfavoritefoodsthatarecooked.

8.Oldhabitsaresaidtobehardtobreak.Youlearnedtocookonewayandnowyouarelearninganother.Itwilltakealittletime,butIpromiseyouwillgetthehangofit,anditwillseemeasyandfamiliarafterashorttime.

Becauseofmylovefortravelandinternationalfoods,I’veadaptedmanyof

myfavoritecookedrecipesfromaroundtheworldintorawfoodpleasures.Youwillfindthemspreadthroughouttherecipessection.Foodbringspeopletogether.Goodfoodisgoodfoodnomatterwhereinthe

worlditoriginates.WhenIwasgrowingup,knowingaboutinternationalfoodwasanindication

andprivilegeofthosewhotraveled.However,withtheblendingofcommunities,cookbooks,televisioncookingshows,andavailabilityofforeign-foodproductsonmarketshelves,eatingavarietyofculturalfoodtodayispossibleformany.Whileatatradeshowwithmycompanysomeyearsago,severalfriendsandI

decidedforoneweekwewouldgotoadifferentethnicrestauranteachnight.SomeofmyfriendshadneverventuredoutbeforetotastefoodsfromIndia,Ethiopia,Greece,Japan,ortheMiddleEast.YoucanimaginehowsurprisedtheywerewhenatanEthiopianrestauranttheyhadtobreakoffapieceofinjera,arubbery-typebread,andpickuptheirfoodwithouttheassistanceofeatingutensils.Needlesstosay,everyoneexpandedtheirhorizonsandopenedtheirmindstofoodfromaroundtheworld.Itwaslife-changingforsome,andforme,Ialwaysfounditeasytofindgoodvegetarianfoodinethnicrestaurants.Althoughfoodfromaroundtheworldispreparedindiversewayswith

differentspicesandherbs,goodcookseverywhereagreethatfoodshouldbefreshandherbsandspicesshouldbeusedgenerously.Guestsarealways

welcomeatthetableandmealsshouldbesharedwithfamilyandfriends.Arawfoodlifestyleincorporatesalltheseattributes.

Ingredients

Whenmentioningingredients,Iamreferringtoorganicandrawwheneverpossible.Acoupleingredientsusedinmyrawfoodpreparationarenot100percentraw.Somepeoplefeelfineaboutusingtheseitemsandothersdecidenotto,it’suptoyou.

SWEETENERS

Thereareseveralsweetenersonthemarketusedinrawfoodpreparation.Thefollowingarejustafew:Rawagavenectarisanaturalsweetenertakenfromtheagavecactusplant.It

dissolveseasilyinotherliquidsandisclaimedtobelowontheglycemicindex,makingitsafeforthosemonitoringsugarlevels.Somerawfoodistslikeagave,andotherspreferdifferentsweeteners.Myrecipescallfor“sweetenerofchoice,”butofcourseIdonotmeanwhitesugarorsyntheticsweeteners.Thereareclear,lightamber,anddarkamberagave.Ipreferclearassomeclaimitistheonlyreallyrawagavenectar.Coconutsugarisnotconsideredraw,butmanyrawfoodchefsuseitbecause

itislowontheglycemicindexandisunprocessed,unfiltered,unbleached,andcontainsnopreservatives.Steviaisanonsugarnaturalherbalsweetenerandcomesinliquidandpowder

form.Itisusedinbakingandsmoothies.Datepastecanbemadebyblending1½cupswaterand1cupdates.Blend

untilcompletelysmooth.Datepastewilllasttwotofourweeksintherefrigerator.Ifarecipecallsforagave,youwillneedtodoubletheamountifusingdatepaste.YaconisderivedfromtherootofaSouthAmericanplant.Itcomesinsyrup

orpowderform.Yaconisagoodsugarsubstituteasitisglucose-freeanddoesnotincreasebloodsugarlevels.

SEEDS

Flaxseedisrichinomega-3fattyacids,highinmostoftheBvitamins,

magnesium,andfiber,justtonameafewofthebenefits.Inrawfoodpreparation,flaxseedisabinderandwhensoakedbecomesgelatinous.Itisgroundorusedwholeinmanyrecipes.Youcanbuyflaxseedindarkorlightcolor,dependingonwhatarecipecallsfororyourpersonalpreference.Tomakeflaxmeal,grindseedsinaspiceorcoffeegrinderorhigh-poweredblender.Ourbodyabsorbsflaxbestinitsgroundstate.Hempseedsarefromthehempplantandarefullofnutritionalvalue.They

containessentialaminoacidsandfattyacidsourbodyneeds.Likeflaxseed,whenyoupurchasehempseeds,theywillhavetheirhullsandshellsintact.Likealmonds,hempseedsmakeagreatalternativetodairymilk.AlongwithvitaminE,hempseedsarefullofminerals,proteins,calcium,iron,zinc,andmagnesium.

Sunflowerandpumpkinseedsarehighiniron,protein,calcium,phosphorous,andpotassium.Sprinkledonasaladorusedtomakecheese,theyaddflavorandcrunchtoavarietyofrawdishes.Chiaseedsareallcommonlyusedinrawfoodpreparation.Yes,chiaseeds,

likeinchiapet.Whensoaked,chiaseedsbecomegelatinousandareusedtohelpfoodsbindtogether.Chiaseedscontainmanynutrientssuchasomega-3,fiber,andprotein.Chiaseedsmakeadelicioustapioca-typepudding.(Seerecipeonpage207.)

SODIUMCONDIMENTS

InmyrecipesIsaytouse“salttotaste”aseveryoneknowstheirtastebudsbest.Himalayanorcelticseasaltpromotesvascularhealth,unliketypicaltable

salt.Wehavebeentoldthatsaltisnotgoodforhypertension,heartproblems,andotherhealthissues.However,notallsaltsarecreatedequal.Tablesaltsareoverprocessedsodiumchlorideandarekiln-dried,whichremovesnaturallyoccurringmineralsourbodiesneed.Ontheotherhand,rocksaltandseasaltaresun-driedandretainmineralsbeneficialtoourbodies.Tamariisadarkbrowngluten-freeliquidmadefromonlysoyabeansthat

haveundergoneacenturies-oldmethodoffermentation.Misoisafermentedpastemadeofbarley,rice,orsoybean.Usedforcenturies

inJapanesecooking,itisagedfromsixmonthstosixyears.Misocanbeusedinanyrecipecallingfornamashoyuortamaribyjustaddingwatertothin.Coconutaminosisasoy-freesaucecontainingseventeenaminoacids.The

tasteresemblessoysauce,butitismadefromrawcoconuttreesapandsun-driedseasaltandisnaturallyaged.Namashoyuisasoysauceproducedbyfermentingsoybeans.Itisnotfor

thoseonagluten-freedietbutisusedbymanyrawchefs.Bragg’sLiquidAminosisaliquidproteinmadeofsoybeansandwateronly.Therearenoadditives,preservatives,chemicals,coloragents,oradded

coloring.Itisnotfermentedorheatedandiseasilydigestible.Itcontainsaminoacidsinnaturallyoccurringamounts.NoriisatoastedseaweedwrapperthatisusedinJapanesesushirestaurants.

Lookforrawnorisheetsthatarenottoasted.Norisheetsareastapleinmostrawfoodhomesandusedformakingvegetablewraps.Likeallseaweed,theyarefullofhealth-givingminerals.Cacaobutterisusedinmakingdesserts.Itisarawproductproducedwithout

harshchemicalsandhasnotbeenrefinedinanyway.Itisneverheatedover115degreesandhasantioxidantproperties.Alongwithrawcacaopowderandcarob,

cacaobuttermakessomeofthebestchocolateI’veevertasted.Cacaopowderisincreasinglybeingconsumedforitshealth-enhancing

properties.Ithasbeenusedinmanyculturesforthousandsofyears.Cacaopowderissaidtoenhancephysicalandmentalwell-beingandcontainsmagnesium,calcium,zinc,iron,copper,potassium,andantioxidants.Ifyoulovechocolate,thisistheguilt-freekindtouse.Cacaonibsarepartiallygroundcacaobeans.Theyarecrunchyandhavean

intenseflavor.Theycanbeusedtosprinkleonicecream,eatenasasnack,orusedinbaking.Cacaonibsarefullofantioxidantsandtracemineralslikemagnesiumandiron.Intherawworld,manyconsidercacaonibsasuperfood.Sincetheycomedirectlyfromthecacaobean,theyarepartiallyfermentedandlow-temperatureprocessedtotakeoutsomeofthebitternesswhilekeepinginallthenutrients.Coconutoil:100percentorganicvirgincoconutoilisexpellerpressedfrom

thedriedfleshofthecoconutpalm.Itisfreeofsolventsinthemanufacturingprocess.Coconutoilisusedinpreparingmanyrawdishes,insmoothies,andisespeciallytastyinchocolatedesserts.Youcanalsousecoconutoilonyourfaceandbodyasamoisturizerandinyourhairforconditioning.

Sun-driedtomatoesarefreshtomatoesthathavebeendriedtopreserve

nutrientsandvitamins.Becauseallthesugarsgetlockedinduringdrying,tomatopieceshavearich-tasting,intenseflavor.Dryyourowntomatoesorfindthemalreadydriedontheshelvesatyourmarket.Somearecutinhalfanddriedandothersareinthinstrips.Sun-driedtomatoesneedtoberehydratedinwaterbeforeuse.Sun-driedtomatoespackagedinoilarenottheonesIamreferringto.Irishmossisseaweedthatgrowsabundantlyalongtherockypartsofthe

AtlanticCoastofEuropeandNorthAmerica.Itismostcommonlypurchaseddehydratedandisusuallylightbeigeincolor.Itformsamucilaginousbodywhensoakedinwaterandisusedasanemulsifyingagentforthickeningpuddings,icecreams,deserts,nutcheeses,andsoups.TopreparedriedIrishmoss:Cover1½ouncepieceofdriedmosswith cupsfilteredwater.Soaktwenty-

fourhourstosoften.Whenitturnsoff-whiteincolorandbecomesswollen,itisready.Drain,rinse,andpickoutanydirtorsand.Cutmossintopiecesandblendinwatertomakeasmoothpaste,addingmorewaterifneeded.Scrapedownsidesandinsideofblendercovertomakesureallpiecesarewellblended.Pastewilllastrefrigeratedforthreeweeks.Sproutingisagoodsourceofproteinandanexcellentwaytogetnutrients

yearroundinyourownkitchen.Thegerminationprocessissimple,andallyouneedisajar,apieceofcheesecloth,andsomefilteredwater.Usesproutsonsalads,inchili,andinmakingsmoothies.Sproutsareloadedwithvitamins,andtheliveenzymesareimportanttoyourhealth.(Seesproutinginstructiononpage115.)Nutsusedinrawfoodpreparationarealmonds,cashews,hazel,brazil,

pecans,andwalnuts.Youmightwonderwhymostrecipescallforsoakednuts.Thereasonforsoakingnutsandseedsisthatsoakingthemreleasestheenzymetoxicinhibitorsandincreasesthevitalitycontainedwithinthenuts.Whennutsaresoaked,wereceivemoreabsorptionofvitalmineralsandtheybecomeeasiertodigest.Flourcanbemadefromnutsandsproutedgrains.Processingnutsinahigh-

poweredblender,spiceorcoffeegrinderproducesfinetexturedflour.Thereareseveralmethodstomakeflour,fromsoakingnutsanddryingthem,tousingpulpleftoverfrommakingnutmilks.Nothingcanholdbackarawcheffrommakingdeliciousdessertsandbreads.Nutritionalyeastisnotarawingredient,butisusedinmanyvegandishesto

obtainacheesyflavor.ItisareliablefoodsourceforvitaminB12andprotein.Nutritionalyeastisdeactivatedyeastandisproducedbyculturing,harvesting,washing,anddrying.Itcomesinflakeform,issimilarintexturetocornmeal,

andworkswellinsauces,soups,onrawpizzas,breads,andinmakingnutcheese.Nutritionalyeastisyellowincolorandcanbefoundinthebulkbinsatyourhealthfoodstore.Donotconfusewithbrewer’syeast.Lecithinisusedasanemulsifyingagentinmanyfoodsincludingbreads,

crackers,anddesserts.Withtherecentintroductionofsunflowerlecithin,thoseavoidingsoyproductsforallergiesorsoy’sphytoestrogencharacteristicscannowuseanemulsifierthatismadeusingacoldpresssystemthatisrawandchemical-free.Youwillfindtheuseoflecithininsomeofmybread,pizza,anddessertrecipes.Readlabelstobesureyoudonotbuyproductswithlecithinunlesstheysaynon-soyandnon-GMO.IuseLoveRawFoodssunflowerlecithinthatcanbepurchasedonlineoratyourhealthfoodstore.

KITCHENTOOLSANDEQUIPMENT

Whenadaptingtoarawfoodlifestyle,youmightnothavealltheequipmentImention.Don’tletthisstopyou.Youcansubstitute.Ifarecipecallsfordehydration,manytimesyoucanuseanoventhatissetonthelowesttemperatureandleavethedooropen.Youcanchopbyhandifyoudon’townafoodprocessorormandolin.Ifyoudon’townahigh-poweredblender,usetheblenderyouhaveandstrainyourdrinkthroughcheeseclothifnecessary.Havingtherighttoolsandequipmentmakespreparingrawfoodeasier,andwhenpossible,Iwouldrecommendinvestingingood-qualityequipmentthatlastformanyyears.High-poweredblendersworkbest.Normalblendersseemtobreakdown

andoverheatwithfrequentuse.Makingsmoothiesandsaucessilkysmootharebestdoneinahigh-poweredblender.Agoodblenderismorecostlythanregularblenders,butinthelongrun,itwilloutlastfiveinexpensiveones.Seeproductlistonpage53fornamesofhigh-poweredblenders.Dehydratorisastapleinarawfoodkitchen.Youwon’tneedyour

microwaveorovenonceyoustartmakingrawfood,butyouwillwanttoownadehydrator.Thestovetopisstillusedtowarmcertaindrinksandwarmwaterortomeltcacaobutter,butotherthanthat,adehydratorshouldbeconsideredifyouplantoeatrawfoods.Youcanpurchaseaninexpensiveone,butlikemanyappliances,yousavemoneyinthelongrunbybuyingthebestequipment.Seeproductlistonpage53fornamesofhigh-qualitydehydrators.Citrusjuicersareagreatkitchentooltospeedupjuicingcitrus.Lemons,

oranges,andgrapefruitsprovidemanygreatvitamins.Ihavelemonandorangetrees,somyjuicerisanimportantpartofmykitchen.Duringfruitingseason,wejuiceandfreezesowecanhavecitrusjuiceallyearround.Seeproductliston

page53fornamesofmyfavoritecitrusjuicers.Foodprocessor:Mostkitchenstodayhaveafoodprocessor.Maybeyoudon’t

useyoursveryoften,butwhenyoustartmakingmorerawfooddishes,itwillbecomeanimportanttool.Onceyoustartusingone,yourealizehowmuchtimeitsavesandthespecialtextureitgivesmanyingredients.Spiralslicerisakitchentoolthatallowsyoutocreatespaghettinoodlesand

otherfancyshapesfromvegetables.Makingrawfoodappealingwillhelpkeepyouontrack,andthespiralslicerjustsohappenstobeoneofmyveryfavoritekitchentools.Aspiralslicerwillturnanordinarydishintoastunningpresentation.Juliennepeeler:Everwonderhowchefsmakethoseperfectlyevenslicesand

strips?Ajuliennepeelerisahandheldkitchentoolthatcutsvegetablesintothin,evenstrips.Easytouse,allyoudoisdragthepeeleracrossvegetables,andyouwillhavesheetsofeven,smallstrips.Juliennepeelersarefastandrelativelysafe.Mandolinslicerisbothaprofessionalandhomecook’skitchentool.Razor-

sharpbladesmakepreciseuniformslices,whichmakefoodappealingandeasytoprepare.Thereareseveraldifferentstylesofmandolinslicersonthemarket.Iprefertheadjustableplatform-typeslicerasIfeelIhavemorecontrolincutting.Slicingbecomesquick,andyouwillsoonwanttouseitoftenforprofessional-lookingvegetables.

Wirewhiskisastainless-steeltoolwithahandleandaballoon-typeopenwiretop.Itisusedforwhippingandincorporatingairintoamixture,makingtexturelighter.Itmakesblendingdressingsandsaucesasnap.Ilovehavingallsizesfordifferentjobs,andI’vealwayslovedthewaytheylook.Icecreammakersareaniceadditiontoarawfoodkitchen.Youcanwhipup

abatchofhomemadeicecreaminnotime.Makingrawicecreamisatreat,andmosteveryonelovesicecream.Thebestpartis,youcanmakedairy-freeicecreamwithoutharmfulchemicalsorfillers.Seeproductlistonpage53forproductname.

WHERETOSHOPFORFOODANDEQUIPMENT

Farmers’marketsorlocalfarmersaremyfirstpickforfreshorganicfood,andhealthfoodstorescomeinsecond.Irarelyshopinstandardfoodmarketsunlesstheycarryorganicfoods,butthereisnothinglikefresh,just-picked-that-morningvegetables.Manyrawfoodproductsareboughtonline,anddeliveryisquitefast.

Sometimespricesaremuchbetteronlinethaninmarkets.Hereisalistofsomeofmyfavoriteresources.Avarietyofrawfoodproducts,equipment,andtoolscanbepurchasedatthe

followingonlinestores:www.oneluckyduck.com-Rawfoodsandequipmentwww.therawfoodworld.com-Rawfoodsandequipmentwww.ultimatesuperfoods.com-Rawfoodsandequipmentwww.allissacohen.com/store/-Rawfoodsandequipmentwww.gosuperlife.com/-Rawfoodsandequipmentwww.rawfoodchef.com/-Rawfoodsandequipmentwww.sirova.com/-Seaspaghetti,seavegetables,rawfoodswww.rawmamia.net/-Equipmentwww.goldminenaturalfoods.com/-Seavegetablesalad,seaweedswww.loveforce.net/-Rawbreadandenergybarswww.amazon.com-ManyitemsonAmazonwww.indianwildrice.com/-Hand-harvestedwildricewww.gnosischocolate.com/-Handcraftedchocolateswww.sproutpeople.com/index.html-Sproutingandmicrogreenseeds

EQUIPMENTIUSE:

Dehydrator-9-trayExcaliburand10-traycommercialWestonBlender-VitaMix,model5200(I’mtoldBlendtecisalsogood.)Vegetablejuicer-Omega,model8006orVRT330(I’mtoldBrevilleisalso

good.)Spiralslicer-WorldCuisineTri-BladeFoodprocessor-Cuisinart14cup,modelDFP-14CHNIcecreammaker-Cuisinart,modelICE-21Citrusjuicer-Breville,model800CPXL

STORINGPRODUCE,NUTS,ANDSEEDS

Mostgreensandvegetablespurchasedatfarmers’marketsorgrocerystoresaresprayedwithwaterseveraltimesadaytokeepthemfresh.Whenwegetthemhomeandrefrigeratethem,theygobadveryquickly.Thetricktokeepingproducefreshisbyshakingofftheexcesswaterand

wrappingthegreensandvegetablesinpapertowels.Placethembackindryplasticbagsandstoreinrefrigeratorbins.Youwillfindyourproducelastmuchlongerandstayfresher.Papertowelscanbereusedbyhangingthemtodryonhangerswithclips.

Reuseplasticbagsorrecyclethem.Mostfruitsandmelonsarebestleftonthecounteruntiltheyareripe,as

refrigerationretardstheripeningprocess.It’sbesttorefrigeratefruitsandmelonsseveralhoursbeforereadytoeat,ortokeepthemfreshafterripening.Avocadosarereadytoeatwhentheyhaveaveryslightgivetothem.Ifthey

arehardwhenpurchasedandyouneedtousethemquickly,placetheminabrownpaperbagandtheywillsoftenintwodays.Strawberriesareverysensitiveandrotquickly.Thebestwaytostorethemis

topickoverstrawberriesandremoveanythathavesoftspots.Berriesarebestkeptbystoringinaclosedcontainer,singlelayer,withapieceofpapertowelatthebottomtoabsorbmoisture.Donotwashuntilreadytoeat.Storeinrefrigeratorandcheckdailytoremoveanysoftberries.Berriescanalsobefrozenifyoufindyouwillnotbeusingtheminacoupledaysfrompurchase.Freshbasilisbesttreatedlikeabouquetofflowers.Trimalittlebitoffthe

bottomofstemsandplaceinaglasswithwater.Storeintherefrigerator.Trimstemseverytwodaystokeepfresh.Oilynutssuchasmacadamia,walnuts,cashews,almonds,andpinenutsare

bestkeptrefrigeratedtokeepthemfromgettingrancid.Seedssuchasflaxandhempshouldalsoberefrigerated.Storeotherproductssuchasdriedberries,raisins,grains,spices,andpowders

inglasscontainerswithagood-fittinglid.Wide-mouthcanningjarsworkbest.Jarscanbeplacedinrefrigeratorsoroncupboardshelves.Besuretolabeljarswhenstoringasit’seasytoconfusegrainsorforgetanunfamiliaritem.

Nevereatmorethanyoucanlift.—MissPiggy

CHAPTER4

herbs,

SPICES,and

CONDIMENTS

HERBSANDSPICESAREATTHEVERYHEARTOFGOODFOOD

Aplaindishcanbeturnedintosomethingquiteexcitingandrobustwithflavorfulherbsandspices.Herbscancleanseyourbodyoftoxinsandbringharmonytoyourspirit.Herbsareusedformedicinal,aromatic,andcosmeticpurposes.Herbsaremadeintorejuvenatingherbalteas.Ipreferfreshherbswheneverpossibleandgrowseveraldifferentvarietiesin

mygarden.IalsoliketodrythemattheendoftheseasonsoIalwayshavesomeon-handtospiceupmyrecipes.Organicdriedherbscanbepurchasedatfarmers’markets,healthfoodstores,

oronline.Youcaneasilygrowyourowninpots.Thecostofdryingorfreezingyourownfreshherbsistheleastexpensiveandmostsatisfyingwaytoenjoythem.

Makingyourownherbsmixturefromfreshherbsiseasilydone.Freshherbs

canbedriedtopreservetheirqualityandflavor.Someherbsarebestdriedinthedehydratoriftheyaremoisture-dense,includingbasil,mint,chives,andtarragon.Herbsthatarelowmoistureincludeoregano,rosemary,thyme,marjoram,anddillandcanbeeasilyair-dried.Harvestherbsinlatesummerbeforeitgetscold.Pickintheearlymorning

beforetheyarewiltedfromthesun.Ifyouareair-drying,tiebunchestogetherattheirstemendwithakitchenstringoratwisttie.Placetheherbbundleinabrownpaperbagwiththestem’sendup.Tiethetopofthebagandherbbundleclose.Pokeholesinthebagwithascissororknifeforventilation.Tiethebagonahangerandhanginawarmroomwithaircirculation.Waitabouttwoweeksbeforecheckingfordryness.Whendry,keepaportionoftheherbsseparateandmixanotherportiontogetherforusewithspecificdishesyoupreparefrequently.Storeherbsinglassjars.Donotstorenearlightoraboveawarmovenordehydrator.Driedherbsaregoodforoneyear.

Thefollowingisashortlistofherbstofamiliarizeyouwithsomeofthehealthbenefits.Basil—providesprotectiononacellularlevelfromradiation.Goodfor

indigestionandbacterialgrowth.Basilhasananti-inflammatoryeffect.Basilhasaconcentrationofbeta-caroteneandhelpspreventfreeradicalsfromoxidizingcholesterolinthebloodstream.ThesmelloffreshbasilalwaysperksmeupandremindsmeofItaly.Basilisoneofmyfavoriteherbs.Chives—areoftheonionandgarlicfamily.ContainsvitaminC,calcium,iron,

andpotassium.Becauseofitsmildstimulatingeffect,itimprovespoorcirculation.Ilikechivesinmysalads,cheeses,andsoups.Cilantro—anenergizingherbthatcanboostyourimmunesystem.Goodfor

digestionandmakesaniceadditiontosaladsandsmoothies.Parsley—coolingfortheliver,clearstheeyes,andisagreatdiuretic.Curlyor

flatparsleymakeoneofmyfavoritesimplesalads.Ialwaysfeelenergizedaftereatingparsley,andbecauseofitsabundanceofchlorophyll,itsatisfiesmycravingforgreens.Rosemary—theoilsinrosemaryhelptostimulatebrainactivityandalertness.Goodforyourimmunesystemanddigestion.Ihaveanabundanceof

rosemarygrowinginmygardenandcutlongstemstokeepinavaseonmykitchenwindowsill.Oregano—isgoodforimmune-building,bloating,anddigestion.Whenused

intea,ithasanantiviraldecongestingeffect.Oreganoisoneofthemostusedherbsinmykitchen.Sage—enhancesmentalalertnessandconcentrationbyincreasingoxygento

thebrain.Sagecanbeusedinawidevarietyofdishesandalwaysremindsmeofheartyfoodeatenduringfallandwintermonths.Mint—therearemanytypesofmint,andallaregoodforyou.Minthelps

digestionbyjustplacingalargesteminwarmwaterandlettingitsteepthensipasabeautifulfreshtea.Mintrelaxestheintestinesandsettlesthestomach.It’sgoodforheartburnandhelpssupportgoodvision.Minthelpseliminatetoxinsfromthebodyandhelpscleantheliver.Iusemintinsmoothies,deserts,anddressings.Youwillfindawonderful

AromaticTearecipeonpage77.Ifinditusefultomixsomeofmyherbstogetheraftertheyaredriedtousein

frequentlymadedishes.IalsokeepsomeofmydriedherbsandspicesseparateforusewithrecipesIwanttohaveamoresubtletasteandthengrindthemjustbeforeusewithamortarandpestle.Weallhavedifferenttastebuds.Somelikesaltyorsour,pepperyorsweet,

savoryorbitter.Thesesuggestedcombinationsshouldbetailoredtoyour

particulartaste.Usemoreorlessofanyherborspicethatsuitsyou.Inmakinganyrecipe,alwaysadjustherbsandspicestofityourtastebuds.Fiveclovesofgarlicmaybetoomuchforonepersonandjustrightforanother.Alwaysgowithyourinstinct.

Thefollowingaresomeofmyfavoriteblends:

italianmix

Italianherbspairwellwithtomato-basedsauces,breads,soups,saladdressings,stews,andpizzas.Foramixedblend,combineanequalamountofbasil,thyme,marjoram,oregano,Italianflatparsley,andasmalleramountofrosemaryandsage.

mexicanmix

Mexicanherbspairwellwithtomato-basedsauces,soups,dips,andsalsas.Foramixedblend,combineequalamountsofcilantro,cumin,marjoram,oregano,andthyme,andasmalleramountofsaffron,chili,andanevensmalleramountofbayleaf.

asianmix

FoodsmostofusmightbefamiliarwithareChinese,Japanese,Indian,andThai.Likeallcountries,Asianherbsandspiceshavetheirownspecialworldly

taste.Ifyouvisitamarketplaceinthispartoftheworld,youwillhardlyrecognizemanyofthefoodsorsmellsunlessitisyourplaceoforigin.MostofusloveAsianfood,butwedon’talwaysmakeitathome.Whenyoumixasmallselectionoffivetosevenofthefollowingherbstogether,youwillachieveadeliciousexoticAsianflavor:mixChinesechives,cilantro,curryleaves,ginger,lemongrass,staranise,Thaibasil,fenugreekseeds,cardamom,cloves,

cinnamon,coriander,cumin,Kaffirlimeleaves,turmeric,chilies,peppercorn,mustardseeds,coriander,mint,andtamarind.

indianmix

SpecificforIndiancookingwouldbeagarammasalaconsistingofamixtureofblackandwhitepeppercorns,cumin,cloves,cinnamon,cardamom,nutmeg,staranise,corianderseeds,mustardseeds,fennelseeds,ginger,sesameseeds,andturmeric.

moroccanmix

Exoticflavors,beautifulsettings,andMoroccanfoodcanbeanexperiencetoremember.Spicesarerichandflavorful.Thismixcanbeusedinaraw-typecouscousandotherflavorfulvegetables.Foramixedblend,combinetwoteaspoonseachofginger,cardamom,mace;oneteaspooneachofcinnamon,saffron,allspice,corianderseeds,nutmeg,turmeric;and½teaspoongroundpepper,paprika,andchilies.Harissaisapastemadewithgarlic,chilies,oliveoil,andsalt.Itisforthosewholike“fiery”dishes.Nuts,raisins,dates,andfigsareusedinmanydishes,soyouhaveacombinationofspicyandsweet.

middleeasternmix

UniqueflavorsandcolorsarethefoundationofMiddleEasternmeals,andevenjustalittleofthesespicesandherbsgoalongway.Foramixedblend,combineapinchofcumin,cardamom,nutmeg,turmeric,sumac(orlemonasasubstitute),caraway,aniseed,paprika,allspice,andcinnamon.Youcanadjusttheseflavorsandusemoreorlessofanycombination.

greekmix

Greekfoodisnotspicybutveryflavorful.Herbsaregrowneverywhere

throughoutGreeceandthefragrancecannotbeavoided.Onecanfindherbsandspicesgrowingonalmosteverykitchenwindowsill.Saltismostpopulartobringtheflavorsoutofthefood,andsaltfromtheseaisofthehighestquality.Pepperisoneverytabletoaddflavortothefood.NooneherborspicedefinesGreekfood,butthemostcommononesusedconsistofmarjoram,sage,thyme,oregano,basil,cloves,rosemary(usedsparingly),thyme,mint,fennel,saffron,paprika,allspice,nutmeg,dill,parsley,coriander,bayleaves,parsley,cumin,cinnamon,anise,cardamom,coriander.Youcancombineapinchorsoofseveralherbstomakeablend.

herbesdeprovence

AbeautifulfragrantFrenchmixtureIusequiteoften.Greatinsaladdressings,marinades,andsoups.Foramixedblend,useacombinationconsistingof1tablespooneachmarjoram,tarragon,thyme,chervil,rosemary,andsummersavory.Use½teaspooneachmint,oregano,andfinelychoppedbayleaves.

seamix

½teaspoonHimalayanorCelticseasalt¼teaspoonfreshlymilledpepper1teaspoonthyme1teaspoonbasilteaspoongarlicorgarlicpowder

½freshbayleaf,ground,or teaspoonpowderedbayleaf1tablespoondulse,hijiki,orotherseaweed

Mayonnaise,Mustard,andKetchup.

Mayonnaise

MAKES1CUP

1cupcashews,soakedfor3-4hours½tablespoonappleciderPinchofsalt½cupplus1tablespoonextra-virginoliveoil2tablespoonslemonjuice½tablespoonagaveorsweetenerofchoice¼teaspoondrymustard,orhomemademustard(recipeincondimentsection)

Placeallingredientsinahigh-poweredblenderexceptoliveoil.Blenduntilverysmooth.Slowlypourinoliveoilwhileblendinguntilsmoothandcreamy.Addwaterifneeded.Tastetoadjustseasonings.Mixturethickensasitchillsinrefrigerator.Willlastoneweek.

Mayonnaisecanbeusedasabaseforsandwiches,wraps,anddressings.

Mustard

MAKES¼— CUP

cupyellowmustardseed,soakedinvinegarfor24hoursandthengroundinspiceorcoffeegrinderintoapaste;oruse2tablespoonsdrymustard

¼cupapplecidervinegar(useforsoakingmustardseeds,thenadd1teaspoonatatimetotaste)1teaspoonagaveorsweetenerofchoice1tablespoonfilteredwater¼cupcashews,soakedfor4hours,orIrishmosspaste1shallot,finelychopped½teaspoonHimalayanorCelticseasalt

Drainnutsandblendallingredientsinhigh-poweredblenderuntilsmooth.Addwaterasneeded.Tasteforseasoningsandadjustasnecessary.Willkeepinrefrigeratorforthreeweeksorlonger.

Tip

Mustardgetsspicierasitsets.

ketchup

1tablespooncashews,soakedfor2hours1medium-sizetomato,coarselychopped3tablespoonsextra-virginoliveoil½teaspoonHimalayanorCelticseasalt1cupwaterormoreifneededtomakeaketchuptexture1cupsun-driedtomatoes,soakedinwaterfor30minutesoruntilsoft1½tablespoonapplecidervinegar1clovegarlic,chopped3medjooldates,soakedinwateruntilsoft,orsweetenerofchoice

Placeallingredientsexceptsun-driedtomatoesinhigh-poweredblenderandblenduntilsmooth.Addsun-driedtomatoesandwaterasneededtomakeathick,smoothtexture.Storeinajarintherefrigerator.Lastsaboutoneweek.

OliveOilGarlicButter

Canbespreadonrawbreadorcrackers.

4tablespoonsextra-virginoliveoil1clovegarlic,crushed2pinchesHimalayanorCelticseasalt

Blendallingredientstogetherandfreezeinasmallramekin.Letsitoutjustafewmomentstomakeitspreadablelikebutter.Canberefrozen.

DillPickles

Almostlikemymommausedtomake.Asalittlegirl,Icouldneverwaituntilthepickleswerecompletelycuredandwouldsneakoneoutthejarthedayaftertheyaremade.Mymotherwouldcallthese“newpickles.“It’sthewayIstilllikethem,crunchyandcrisp.Picklesfromthisrecipearereadytoeatinoneday.

EnoughpicklingcucumberstofitinalargemasonjarEnglishcucumbermayalsobeused

1cupapplecidervinegar4sprigsfreshdill1teaspooncumin1tablespoonwholepeppercorns1chilipepper1-2teaspoonsHimalayanorCelticseasalt1sprigofthyme3-4clovesgarlic2bayleavesFilteredwater

Washpickles.Usewholepicklingcucumbersorslicetheminhalflengthwise.IfyouareusingEnglishcucumber,sliceintorounds.

Place2sprigsdillinbottomofcleanlargemasonjar.Mixvinegar,salt,cumin,cloves,peppercorns,bayleaves,andchilipepper(optional)inabowl.Taste

liquidforsaltinessandaddmoreifneeded,orwaituntiltheyaredoneandtasteapieceofthepickle,addingmoresaltifnecessary.Itendtoundersalt,soyoumightwanttousemore.Pourspiceliquidinthejar.Packpicklesaroundtheinsideofthejar,andthenfillinthemiddle.Packinasmanyasyoucan.Pourinfilteredwatertotopofjarandplace2sprigsdillandsprigofthymeontop.Putthelidonthejarandturnthejarovertoincorporatespices.Storeinrefrigerator.Ican’ttellyouhowlongtheylast,asweusuallyeatthemallinacoupleofdays.Theyarereadywhentheytastegoodtoyou.Adjustspicesifneeded.

DoublemyrecipeforpicklesifyoulovethemasmuchasIdo.

CHAPTER5

smoothies,JUICES

WARMDRINKS,

mocktails,

ANDMORE

THEGREENDRINKDAILYMOTTO

OneofthequestionsI’mconstantlyaskedis,“Ifyouhadtochooseonething

tobehealthier,whatwoulditbe?”Myanswerisalwaysthesame,a“green”drink.Mostofusdonotconsumeenoughnutrient-richfoodstobuildahealthybody.

Infact,it’salmostimpossibletoeatenoughofthenutrientsourbodiesrequireonadailybasis.Manypeopleenduptakingsupplements,hopingtoreplacewhattheydon’tgetfromtheirfood,whensupplementsarenotproventoalwaysdothejob.Allyouhavetodoiscommittostartingthisprocessofchanginghowyoueat.

Youdon’thavetobeginbygivingupanything;allyouneedtodoistostartincorporatingonethingfrommyplan.Icallit

1.Drinkagreenjuiceorsmoothiedaily2.Walk30minutesdaily3.Do5push-upsdaily4.Do5sit-upsdaily5.Stretch5minutesdaily6.Staypositivedaily7.Laughdaily8.Lovedaily

“Changingtheworldonesmoothieatatime.”

Oneoftheeasiestandsimplestwaystogetallthesenutrientsyourbodyneeds

istoconsumeagreendrinkonadailybasis.Itissoeasyandtakeslesstimetomakethantheusualbreakfastorstoppingformorningcoffee.Thisdrinkwillsupplyyouwithenergylastinguntillateintheday.

Takingsupplementsisnotaseffectiveashavingagreendrink.Manysupplementscanbemisused,resultingintoxicityandliverdamage.Youcangetallyournutrientsfromaplant-baseddietwhenincludingjuicingandsmoothies.Greendrinksarenottobemistakenforjuiceyoupurchaseinthemarketcoolersection,whichareprocessedandlackvitalenzymesandnutrients.Ofcourse,Iwouldrecommendaprocessedjuicebeforerecommendingacarbonatedsugarydrinkorcoffee.Onceyougetusedtomakingdeliciousgreendrinksathome,theywillonlytakeminutesandyouwillstarttocravethem.Youwillsoonnoticethedifferenceinthewayyoulookandfeel.Manypeoplesaytheyfeelthepositiveeffectsafterconsumingtheirveryfirst

morningdrink.Incorporatinggreendrinksintoyourdailydietwillhelptransitionyouintoahealthierlifestyle.Whenyougiveyourbodythevitaminsandnutrientsitneeds,desireforunhealthyandaddictivefoodsdropawaynaturally.Definitionofagreenjuice:Agreenjuiceismadewithajuicer.Whenfruits

andvegetablesarejuiced,fiberisfilteredout,leavingaverysmoothliquidbeverage.Purejuiceispredigestedandveryhealingforthebody.Allthenutrientsandvitaminsarecapturedeventhoughthefiberisindented,givingyourbodyarestfromalltheworkitdoestodigest.Juicingisbetterthanwell-chewedfoodbecausemostofusdon’tactually

chewourfoodwellenough.Juicinghelpsbuildastrongimmunesystem,raisesenergylevelsandbrainfunction.Ifwejuicearawcarrot,wearegettingallthebenefitsofthecarrot,includingbeta-carotene(vitaminA),enzymes,andantioxidants.Wegetallthebenefitsintooursystemquicklytonourishourtissues,bones,andvitalorgans.Theexcessispassedquicklythroughthebody,keepingourcolonhealthyandclean.Definitionofagreensmoothie:Agreensmoothieismadeinahigh-powered

blender.Inasmoothie,filteredwaterisaddedtofruitsandvegetablestomakethedrinkofasmoothconsistency.Thefiberfromthevegetablesandfruitsisbrokendowntominuteparticles.Whenyouconsumethedrink,youslightlychewitsthickertexture.Smoothiesarealittlequickertomakethanjuicingbecausethefruitsandvegetablesgointotheblenderjarroughlychoppedandareblendedinminutes.Whenyoudrinkasmoothie,youhavedonesomethingreallygoodforyourself,andlikepurejuice,thesmoothiehelpssweepyourcolonclean.Blendedorjuicedgreendrinksarefullofneededliveenzymes.Greendrinks

actasablooddetoxifier,areverylowincalories,andarehighinminerals.Theyareasourceofchlorophyllandwillgiveyourskinaglowbyflushingtoxinsanddiseasefromyourbody.

Ourbodiesaremaintainedandkepthealthybyhowwedigestthefoodweeat.

Weneedenzymestobreakdownthefoodthatenteroursystem.Ournaturalenzymescanbedepletedovertimeandourbodiesdonotproducenewones,soweneedtoaddthemtoourdailydiet.Whenwedrinkagreendrink,weareabsorbingpureenzymesfromthefruitsandvegetables.I’moftenaskedifeatingafruitorvegetableisjustashealthyforyouas

makingagreendrink.Ofcourseeatingfruitsandvegetables(aniceappleorcarrot)wouldprovidenutrients,butwecouldnevereatenoughinadaytogetallweneedorchewthefruitsandvegetableswellenoughtoindentallthenutrientsbeforeitpassedthroughourbody.I’vefoundnothingisasbeneficialasadailygreendrink.Itcanpackmorenutrientsinonedrinkthanwecanconsumeinaplateofsalad.Onelargeglassofjuicecansupplyuswithmorenutrientsthanwecouldgetfromeatingthreevegetablemealsaday.Byhavingonegreendrinkeveryday,wecanconsumemanymorefruitsandvegetablesthanwecouldevereat.Adrinkcouldcontainapple,celery,cucumber,broccoli,redbellpepper,and

spinach.Thisonedrinkaloneprovidesuswithawidevarietyofdailyvitamins,minerals,phytochemicals,andmicronutrients,andit’sallpredigested.Yes,it’sgoodtoeatsaladsandwholefruit,butnotinplaceofgreendrinks.Ifindagreen

drinkinthemorningandabigvegetablesaladforlunchordinnerisaperfectcombination.Thereareendlesscombinationsofgreenjuicesandsmoothies.Onceyouget

started,youwillquicklybecreatingyourown.

Tip

Addgreenstoanysmoothiedrink,alongwithgojiberries,maca,hempseeds,andfreshberriesformoreantioxidantandnutritionalvalue.Whenselectingorganicfruitsandvegetablesforgreendrinks,purchasefresh,

brightlycoloredproducewithoutbruises.Buylocalfruitsinseasonwhentheyareattheirpeakandlessexpensive.Freezefruitsinseasontoenjoyinsmoothieslongaftertheyaregonefromthemarket.Oneofmyfavoritefruitstofreezeisbananas.Whentheyareripeandspotted

withbrownspecks,peelandfreezeinanairtightcontainerorziplockbag.Bananasareperfecttosweetenupanysmoothie.Marketsputspottedbananasonadiscountrackintheproducedepartment,andtheseareperfectforfreezingastheirnaturalsugarsareattheirpeak.Ifyoufindalargeblackenedareawherethebananaissofttothetouch,itisusuallyabruiseandyoucancutthespotoutbeforefreezing.Freezeberriesorfruitincontainersthatwillbemoisture-resistantandeasyto

seal.Iuseplasticfreezerziplockbagsorsnap-lidglasscontainers.Topreparefruitforfreezing,pickoveranddiscardanybruisedorsoftspots.Lightlywashandpatdry.Removepitsandstems.Berriescanbefrozenwholewhileotherfruitsmightneedtobecutintopieces.Freezesmallportionsthatcanbeusedcompletelyfromthecontainertomakeoneortwosmoothies.Thesecretofkeepingfruitsandberriesseparatedandnotfrozenintoonelumpistoplacethemonabakingsheet,nottouchingeachother,andfreezefortwentytothirtyminutestoharden,thenplacetheminindividualcontainerstostoreinthefreezer.

BasicGreenSmoothie

SERVES1

1appleorpear,cutinlargepieces2handfulsofspinachorotherdarkleafygreensAdd1ormorecupsofwatertoblendverysmoothly.2stalkscelery,cutinlargepieces

Optional:½banana,frozen1handfulblueberries,strawberries,orgojiberries

Placeallingredientsinahigh-poweredblender.

PowerGreens

SERVES2Ilikethisjuicedinsteadofblended.However,ifyoublend,besuretoadd1½cupsofwater.

2apples3stalkscelery2handfulsofspinach½fennelbulb1cucumber3romainelettuceleaves2kaleleaves,stemsremoved1’’pieceofginger,peeled½lemon,peeled

Juice,orifblendedinahigh-poweredblender,addwaterfordesiredconsistency

Tip

Letyourimaginationrunwild!

TangerineGreenSmoothie

SERVES1

2tangerines1greenapple1banana,frozenifpossible2kaleleaves,stemsremovedSmallhandfulspinach1to1½cupswaterorenoughtoblendintoasmoothtexture2-3medjooldates,tosweetenSmallhandfulcilantro

Addiceifyoulikeandblenduntilsmooth.

SimpleGreenDrink

SERVES2

2Thaibabycoconuts,usewateronly(themeatcanbefrozenforotheruses)2-3frozenbananas2largehandfulsspinach

Blendinhigh-poweredblender.

Tip

FreshThaibabycoconutwaterisgoodforhydrationandcontainselectrolytes.Iloveusingcoconutwaterinmysmoothiesinplaceofwater.PurchasefromyourlocalAsianmarket,healthfoodstore,oronline.Boxedcoconutmilkcanbepurchasedathealthfoodstore,butinmyopinion,freshtastesbest.

TriptotheMoon

SERVES1-2

1Thaibabycoconut,wateronly2peaches,plums,ornectarinesHandfulofseasonalberries6kaleleaves,stemsremoved

Addiceandblenduntilsmooth.Ifyoulikeasweetertaste,add2medjooldates,pitted.Addwaterifneeded.

Granny’sSmoothie

SERVES2

2GrannySmithapples,roughlychopped½cucumber,peeledandroughlychopped2handfulsspinach1½cuppurewater

Blendinahigh-poweredblenderuntilsmooth.Addiceandblendagainifdesired.

MangoSmoothie

SERVES2

2cupsmango,chopped1lime,juiced1greenapple,chopped1tablespoonchiaseeds,coveredwithwaterandsoakedtomakeagel1cupThaibabycoconutwaterorfilteredwater,with1tablespoonvirgincoconutoil1-2handfulsofdarkleafygreensofchoice3medjooldates,pitted

Addallingredientstohigh-poweredblender.

Watermelon-HoneydewSmoothie

SERVES2-43cupswatermelon1honeydew

Placeinblenderandpushdownsidesuntilthemelonextractsenoughjuicetoblendonitsown.Whenblended,add1cupiceandblenduntilthick.Sweetenercanbeaddedifdesired.Serveintallglasseswithastraw.

TropicalSmoothie

SERVES2

½pineapple,cutintopieces1cucumber,cutintopieces1lime,peeled1largehandfulofspinach1tablespoonvirgincoconutoil1grapefruit,peeled2teaspoonavage,orsweetenerofchoice

Blendinhigh-poweredblenderandaddpurewaterasneeded.Add1cupofice

andblendwell.

WhataPear

SERVES2

2ripepears1cupcelery1cucumber1lemon,peeled1lime,peeled1"pieceginger

Blenduntilsmoothandaddwaterasneeded.Addiceandblendagain

BananaMania

SERVES2

3bananas2grannysmithapples,coarselychopped4kaleleaves,stemsremoved1limejuiced1handfulspinachleaves

Blend,addingpurewaterasneeded.Addiceandblendagain.

BerriesandChocolate

SERVES2

1½cupmixedberriesinseason1orange,peeled1stalkcelery½cucumber½banana,frozen1tablespooncacaopowder1cuppurewater1tablespoonagave,2datesorsweetenerofchoice

Blendwell.Addiceandblendagain.

SummerCelebration

SERVES2

1largemango1pomegranate,juiced2cupsfilteredwater½pineapple1tablespoonsweetenerofchoiceIceasdesired

Placeallinblenderandblenduntilsmooth.

Nutmilks

Thehealthiestandmostdeliciousnutmilksarehomemadeandquitesimpletomake.Nutmilkhasmanyuses,includingsauces,gravies,smoothies,icecream,pies,cakes,incereals,andevenaglasswithagreatrawcookieortwo.AlmondmilkcontainsvitaminE,potassium,copper,andmagnesium.It’s

lowerincaloriesthandairymilk,andoneglassisapproximately70calories.Almondmilkishealthierforyouthansoyorricemilk,andIthinkthetasteismuchbetter.Nutmilksarehealthierforyouthancow’smilkanddonotcontainanyresidualsteroidsorhormones.Nutmilksareeasytomakeathome.Theyarelactoseandglutenfree,and

theydonotcontainsaturatedfats.Otherfavoritemilksarebrazilnuts,cashews,andhempseed.

AlmondMilk

MAKES3CUPS

1cupalmonds,soakedovernight3cupsfilteredwater(moreifyoulikeitthinner)2medjooldates,pitted½teaspoonvanilla,orseedsfromvanillabean

Strainsoakedalmondsandplaceinahigh-poweredblender.Addwater,dates,andvanillaandprocessuntilsmooth.

Pourthemilkintoanutfilterbag,whichcanbepurchasedonline,orusecheeseclothtostrain.Ifyoudon’thaveeitheronhand,useafine-screenstrainer.Squeezealltheliquidfromthepulpintoabowl.Afilterbagisinexpensiveandgoodtoownasit’stheeasiestwaytoextractallthemilk,leavingthepulpinthebag.Pulpcanbestoredinfreezerforlateruseinmakingflourforcakes,breads,andcookies.

Storemilkinglassjarwithlidandrefrigerate.Goodfor3–4days.

CacaoAlmondMilk

MAKES3CUPS1cupalmonds,soakedovernight3cupsfilteredwater2medjooldates,pitted½teaspoonvanilla,orseedsfromvanillabean

Strainsoakedalmondsandplaceinahigh-poweredblender.Addwater,datesandvanillaandprocessuntilsmooth.

Pourthemilkintoanutfilterbag,whichcanbepurchasedonline,orusecheeseclothtostrainmilk.Ifyoudon’thaveeitheronhand,useafine-screenstrainer.Squeezealltheliquidfromthepulpintoabowl.

Addthefollowing:

cupcacaopowder2-3tablespoonsagaveorsweetenerofchoice,ortotaste

Blendwell.

BananaCacaoSmoothie

SERVES1

1tablespoonrawcacaopowder1tablespoonagave,maplesyrup,coconutsugar,or2-3dates1cupalmondmilk1banana,preferablyfrozen1teaspoonmaca(optionalbutverygoodforhormonalbalance)

Addagenerousscoopoficetomakeitthickandfrothyandblenduntilsmooth.

Alternativemethodifyoudon’thavealmondmilk:1banana1teaspoonmaca1tablespoonrawcacaopowder¼cupalmondsor1tablespoonrawalmondbutter1tablespoonagaveor2-3dates1cupwaterormoreifneeded

Addagenerousscoopoficetomakeitthickandfrothyandblendwell.

OrangeIceSmoothie

SERVES1

2oranges,peeledandseeded1cupalmondmilk3-4dates,pitted1teaspoonvanillaextractorscrapingfrominside½vanillabean

Addagenerousscoopoficeandblenduntilthickandslushy.

Alternative:

Use2tablespoonsrawalmondbutterand1cupofwatertoreplacealmondmilk.

CarrotNogSmoothie

Thisisoneofmyfavoriteholidaydrinks.

SERVES11cupalmondmilk½cupcarrotjuiceSweetenwithagaveor2pittedmedjooldates.

Addalargescoopoficetothickenthedrinkandblendinahigh-poweredblender.Sprinkleinnutmegandcinnamon.

AromaticaTea

SERVES1IlearnedtomakethisdrinkwhiletravelinginBogota,Colombia.

3-4stemsoffreshmint1smallslicecrispapple1strawberry,cutinhalf

1smallpieceofguavaormandarinorange5-6chamomileflowers3-4hawthornberries

Ifyoucannotlocatechamomileflowersorhawthornberries,replacewithachamomileteabag.Warmwaterfortea.Letitcooldowntowhereit’sdrinkablebeforeaddingteabag.

TOSERVE

Iliketouseabowlsmallerthanasoupbowlandlargerthanaricebowl.Itshouldfeelcomfortabletoholdbetweenbothhands.Thereasonforthebowlisforthereleaseof

thearomaticfragranceandsoyoucanseeallthebeautifulfruitandherbs.Placethemintleavesinthebowlandaddthebalanceofthefruitandherbs.Slowlypourthewarmed

waterintothebowl.Whenservingformorethanone,putastalkofmintandteabaginthewaterwhileit’scoolingdown.Feelfreetoalteranyofthefruitorherbs.ImakeamoresavoryAromaticaTeawithlavender,sage,

andthyme.AromaticaTeaisaperfectafternoonpick-me-up,asoothinglate-eveningdrink,andawonderfulafter-dinnersoother.

MacaCoffee

SERVES1

1cuppurewater,warmed1tablespoonmacapowderWhiskwhileaddingthefollowing:1tablespoonagaveorsweetenerofchoiceWhiskin¼cupalmondmilkormoreifdesired.

Inadoubleboilerorpotonthestove,heatwateruntilwarm(donotoverheat).Addallingredientsandmoresweetenerstotasteifnecessaryandwhisktogethertoincorporate.

HotChocolate,OnlyBetter

SERVES2

Thisisagreatcold-daytreat.3cupshomemadealmondmilkcuprawcacaopowder

2-3tablespoonsagave,orsweetenerofchoice,totaste1tablespoongratedcacaobutter

Slightlywarmmilkinadoubleboilerorpotonthestovesoitisjustwarmtothetouch.(Donotoverheat.)Addcacaopowderwhilewhisking.Continuewhiskingtoincorporatecacao.Addsweetenerandgratedcacaobutter.

SpicedChai,Warmed(orIcedforSummer)

SERVES2

2-3cupswarmwater1decaffeinatedgreenteabagorotherteaorherbsofchoice½teaspoonfreshginger,grated,or teaspoongingerpowder1cinnamonstick,or teaspoongroundcinnamon3wholecloves,orapinchofgroundcloves1cardamompodcrushedorgrated,or1pinchgroundcardamom1staranise3grindsoffreshblackpepper

Inadoubleboileroraglassjarindehydrator,warmwater.Ifyouheatinapotonthestove,makesureitisjustwarmtothetouch.(Donotoverheat.)Addallingredients,putalidonthepot,andletteasteepforabout1hour.Addagaveorsweetenerofchoicetotaste.Add –½cupalmondmilk,andslightlywarmtodrinkingtemperature.Adjustseasonings,makingitsweeterorspiciertoyourtaste.Strainbeforedrinking.

Thisdrinkisbestchilledovernighttomeldallthespices.

Tip

Togivetheteaathicktexture,makealmondmilkusing1cupsoakedalmonds,drained,andaddtoblenderwith1½cupswater,2medjooldates,andblenduntilsmooth.StrainthroughnutfilterbaganduseinChaiTea.Storetheremainingmilkinaclosedjarintherefrigerator.

Makeadoublebatchofchaiteaasit’sgreatthenextday,especiallyiced.

WarmAppleChai

SERVES3

3cupsfreshapplejuiceteaspooncinnamonor1cinnamonstick

Pinchofgroundclovesor3wholecloves1staraniseteaspoonpowderedginger

Inadoubleboileroraglassjarindehydrator,warmapplejuice.Ifyouheatinapotonthestove,makesureitisjustwarmtothetouch.(Donotoverheat.)Addallingredients,putalidonthepot,andletitsteepforabout1hour.Warmagainandenjoy.

rawfoodchefsfromaroundtheworldshareoneoftheirspecialdrinks

Iinvitedsomeofmyfavoriteandmostrespectedrawfoodcheffriendstocontributearecipeforahealthydrinktopromoteyouthfulness.Someingredientsmaybeunfamiliar,butifyouwanttokick-startyourhealth,besuretolookuptheseingredientsonlineandlearnalittlefromtheexperts.

Sarma’s“GreenMango”Shake

SERVES3-4

2cupsfreshmango,diced2cupscoconutwater1cupcucumber,choppedandpeeled3tablespoonsoflimejuice3tablespoonsagavenectaror2packetsstevia2teaspoonsvanillaextract1smallhandfulfreshcilantroleavesPinchofseasalt

Inablender,pureeallingredientsuntilsmooth.

SarmaMeingaillis is cofounder, proprietor, and president of New York City’s first upscale raw foodrestaurant,PureFoodandWine.SheisownerofOneLuckyDuck,whichisatakeawayretailstorearoundthecornerfromPureFoodandWineandrecentlyopenedanoutpostatChelseaMarket.Sarmaistheauthoroftwobooks:hermostrecent,LivingRawFood,andherearlierbook,coauthoredwithMatthewKenney,RawFoodRealWorld.HergourmetfoodatPureFoodandWineandOneLuckyDuckareoutstanding,andthe restaurant patio is simply the most beautiful and romantic setting. Website:http://www.oneluckyduck.comandwww.purefoodandwine.com

ChefIto’sSuperLunchDrink

SERVES2

2cupsfreshThaibabycoconutwater1tablespoonpurebarleygreenpowder1tablespoonQuantumGreenMixPowder(PremierResearchBrand)1tablespoonfreshcoconutcream/powder1tablespoonSpirulinapowder1tablespoonBlueMannapowder½cuprawnonijuice

Blendtogetherinahigh-poweredblender.TheamazingandalwayscheerfulChefItocreateshisincrediblevegetarian,vegan,andlivingfooddishesatAuLacRestaurantinFountainValley,California.AuLachasanElixirCocktailmenu(sansliquor),andIto’sfoodanddesertcreationsaresheerartinpresentationandtaste.ChefItotookavowof

silencesevenyearsagoandhiswordscomethroughhisfoodwithsomuchlove.Ifyou’relucky,youmightevengetoneofhisquickmassagesorabitofthespecialoilshecreates.JusttobeinhispresencemakesmehappyandIjustlovehisfood.Website:www.aulac.com

AlissaCohen’sNeroliBlossom

SERVES1-2Nerolihydrosolismadefrombitterorangeblossoms.Lookforitinhealthfoodstores.Thecombinationofpineapple,coconut,andmintwithbananaisalreadygreat,buttheneroligivesthisauniquetasteoforangeblossoms.

¼cupice¼cupcoconutwater1cuppineapplechunks1teaspoonfreshmint,chopped1banana1teaspoonnerolihydrosol

Blendtogetherinahigh-poweredblenderuntilsmooth.

Alissa Cohen is an internationally recognized author, speaker, raw food chef, restaurateur, nutritionalconsultantandmind-body therapist.Herbooks,LivingonLiveFoodsandRawFoodforEveryone, are atestamenttoherskillsasarawfoodchef.Allisa’sonlinestoresellsavarietyofproductsforhealth,beauty,andhome.Website:www.allissacohen.com

RussellJames’sAloeLemonade

SERVES4

32oz.springwater1-2lemons,peeled½-1aloeleaf1-2pinchessalt1-3tablespoonagaveorsweetenerofchoice

Peelthelemonstogetoffasmuchyellowskinasyoucanwhileleavingonasmuchofthewhitepithaspossible.Alsofiletyouraloeverasothatonlytheinnergelisremaining.Addspringwaterandlemonstotheblender.Blendfor40-60secondsandthenstrainoffthepulp.Nextaddafewdashesofsalt,youraloefilets,andyoursweetenerofchoice.Blendandenjoy!

RussellJameswasborn inEngland.He isan international rawfoodchefand instructsmenandwomenworldwidethroughhisblog,eZine,livefoodclasses,andhomestudyDVDcourse.Herecentlywasaguestinstructor at 105degrees, a raw food restaurant and school operated byMatthew Kenney in Oklahoma,www.therawchef.com

RawChefDan’sGreenDream

1mediumcucumber2stalkscelery3leaveskale,stemremoved3leavesarugulaorspinach1mediumpear1”pieceofgingerJuiceof½lemonJuice.Ifyoublendinhigh-speedblender,addpurewatertomakeasmoothmixture.

RawChefDanopened theQuintessence rawfood restaurant inNewYorkCity in1999.Hisnewsletter,blog,andvideosarehelpfulforanyonewantingtolearnmoreaboutrawfood,andhisrestaurantisnottobemissedonatriptoNewYork.Website:www.rawchefdan.com/rawchefdan/resume.html

MatthewKenney’sPineapple-AloeSmoothie

SERVES2

1cupfreshpineapple,chopped½cupripebanana,frozenandchopped1teaspoonvirgincoconutbutterPinchcayennepepper1tablespoonfreshaloe(gel)Pinchoflimezest½vanillabean,seeded8oz.coconutwater1tablespoonrawagaveorsweetenerofchoiceSmallpinchseasalt

Blendwell,atleast1fullminute,andgarnishwithpineapplewedge.

MatthewKenneyisachef,author,entrepreneur,restaurateur,anddirectorofCulinaryArtsandOperationsfor 105degrees inOklahoma.His company,MatthewKenneyCuisine, is focusedon thedevelopmentofproducts,books,andbusinesses that reflectagrowing interest insustainablecuisine.Hisrole iscreative,withanemphasisonamodernapproachtomenudevelopment,design,branding,andmarketing.Website:www.105degrees.comandwww.matthewkenneycuisine.com

SmoothieGirlandShitakePresentVanillaSkySmoothie

1cuporganicrawunsaltedmacadamianuts(preferablysoakedovernight)1teaspoonorganicvanillaessenceorthescrapedpodofhalfavanillabean5ouncesoforganicfrozenpineapplepieces1dessertspoonoforganicrawagaveor2organicmedjooldates

Placeallingredientsinablenderandblenduntilsmooth.

Optional(forthosenotvegan)1teaspoonofManukaHoney(“Active”honeywitha20+ratingorhigherismore

potent/medicinal.)1teaspoonofbeepollen

OmidJaffari styled andphotographedvanilla sky smoothiephoto.He is an international botanical chefand the creator of Shitake and Tried. Tasted. Served. Website: www.triedtastedserved.com,www.shiitakeblog.com

Lucy Stegley is the co-coordinator of Australia’s first raw, vegan-friendly university campus cafe,Realfoods. Her alter ego, SmoothieGirl, blends up scrumptious smoothies based on organic seasonalproduce.Website:www.raweventsaustralia.comandwww.su.rmit.edu.au/departments/rusu-realfoods.

Tip

Addingtheoptionalceleryorlettucetoyoursmoothiewilladdmineralsandhelpbalancethesweetnessofthefruit.

Mia’sKnocktheYearsOffSmoothie

SERVES1-2

12kaleleaves1cupsfreshpineapple1banana1pear1apple1lemon1oz.wheatgrass4leafystemsofmint1½cupsofpurifiedwater8icecubes

Inahigh-poweredblender,addwater,banana,kale,andpineapple.Blenduntilbrokendown.Addpear,apple,lemon,mint,andice.Blenduntilsmooth.Yummy!

MiaKirkWhiteisaCertifiedHolisticHealthCounselor.SheholdsdegreesinJinShin,Swedishmassage,andacupressure.Sheteachesclassesonhealingthroughwholeplant-basedfoods.Helpingtocreatebettereating habits for children, Mia works with families in person, online, and by phone. Website:www.rawmamia.netE-mail:rawmamia@comcast.net

Cherie’sPeaches‘it’Cream

YIELD:4CUPS(2SERVINGS)Someflavorcombinationsarealwayswinnersandpeachesandcreamisoneofthose.Thisdelightfulsmoothieisrichandsatisfyingandwillholdyoucontentedlyuntillunchtime.Italsomakesafabulousafternoonsnack!

1cupnonchlorinatedwater4cupsfreshripepeaches(ornectarines),pittedandchopped2oranges,peeledandchopped½cuprawcashews,soakedin1cupwaterfor1-2hoursanddrainedWatertothin,asneeded

Blendthepeaches,oranges,andcashewsinahigh-poweredblender,addingwatertothin.Serveimmediately.

Cheri Soria is the founder and director of the prestigiousLivingLightCulinary Institute and author ofthree books including,Raw Food Revolution Diet. Cheri has been teaching raw vegan culinary arts tostudentsandteachersfromaroundtheworldsince1992andhasbeentheinspirationtoagenerationofrawfoodchefsandauthors.Sheisknownasthe“motherofgourmetrawcuisine.”www.rawfoodchef.com-forinformationaboutcertificationcourses.

Tip

Addingtheoptionalceleryorlettucetoyoursmoothiewilladdmineralsandhelpbalancethesweetnessofthefruit.

Ani’sGingerLimeAid

MAKES8CUPS(ADAPTEDFROMANI’SRAWFOODESSENTIALS)

1tablespoonsginger,mincedcuplimejuice,fromapproximately6limes

½cuphoney,agave,ormaplesyrup8cupssparklingwater1cupice

Placeingredientsintoyourhigh-speedblender,excepttheice,andblendsmooth.Addice,andblendtomix.Serveimmediately.

AniPhyo is one of the prominent experts in the raw food community and author of Ani’s Raw FoodEssentials,Ani’sRawFoodKitchenandAni’sRawFoodDesserts.ShehaswonnumerousawardsandhostsanuncookingshowonYouTube.Website:www.AniPhyo.com

IT’SMOCKTAILTIME

Youcomehomefromahardday’swork,putyourfeetup,andyouarereadytohaveacocktail.Butalas,yourememberyouhaveturnedoveranewleafanddecidedtoputyourhealthfirst.Whattodo?WelldonotfretforIhaveinvented

the“Mocktail,”ahealthyalternative,andservedinyourfavoriteglasswithacreativeimagination,youmightevenfeelslightlytipsy.InsomeMocktails,youwillfindadrinkcalledKombucha,whichisa

fermentedmushroomcultureblendedwithtea.Ithasbeenusedformedicinalpurposes,andmanyclaimhealthbenefitsfromdrinkingasmallamountofthisbrewdaily.Kombuchacanbepurchasedatmosthealthfoodstoresorcanbehome-brewed.Ifyoudon’thaveKombucha,usealittlesparklingsoda.ThereisaveryminoralcoholpercentinKombuchafromfermentation.Rawsakeisalsousedinmanyrawcocktails,andsoisorganicwhitewines

andvodka,butmyvirginrecipesdonotincludethem.FeelfreetoindulgeinatouchofrawalcoholaddedtoanyvirginMocktailifyou’resoinclined.

Mockarita

SERVES2-3

1orange,juiced1teaspoonlime,juiced1teaspoonagaveorsweetenerofchoiceteaspoonorangezest

1cupsofttropicalfruit,pineapple,mango,orpapaya½cupKombucha¼cupunflavoredsparklingwater1cupice

BlendallingredientsexceptKombucha,sparklingwater,andice.Blenduntilsmooth.Addiceandblenduntilsmoothandslushy.Pourmixtureintomargaritaglasses,anddivideKombuchaandsparklingwaterintoglassesandstirtocombine.Addawedgeoflimetotherimoftheglass.

MojitointheRaw

SERVES1

1springmint1tablespoonlimejuice1teaspoonagaveorothersweetenercupKombucha

¼cupunflavoredsparklingwaterCrushedice

Chooseyourglasses.Crushmintandlimejuiceinthebottomoftheglasses.Add1teaspoonofagave,andpourinKombucha,sparklingwater,andstiruntilcombined.Tasteforsweetnessandaddmoreifnecessary.Addcrushediceifdesired.

VeryDirtyMocktini

SangriaTease

ADJUSTTOAMOUNTOFPEOPLEYOUARESERVING.

Youwillneedalargecontainerwithalidasthesangriaisbestrestingovernightintherefrigerator.

Cranberries,pomegranate,grapes,orstrawberriescanbeusedforthebaseofthesangria.Juiceorblendanyorallfruitssuggested.Allow1½cupperperson.Ifblending,addwatertotheblendertokeepfruitliquidasmoothtexture.

Pourthejuicemixtureintoalargecontainer.Add1cupfreshlysqueezedorangejuice

1orange,sliced1apple,sliced1lemon,sliced1lime,sliced½cupstrawberries;cupgrapes

1kiwi,sliced1bottleKombucha1cupunflavoredsparklingsodaAgaveorothersweetenertotaste

Letrestovernight,thenaddmoreKombucha,ormoresweetenersifnecessary.

Serveinawide-mouthpitcherorapunchbowl.Addlotsoficeandaladlesofruitcanbeplacedinglasswithsangria.

VeryDirtyMocktini

SERVES1

4oz.cranberryjuice,freshlyjuiced,orberriesblendedwithwaterinblender2oz.pineapplejuice,freshlyjuicedorblendedwithwaterinblender1tablespoonlemonjuice

Sweetenertotaste2-3tablespoons,sparklingsodawaterIce

Pourallingredientsexceptsparklingwaterintococktailshakerwithice.Shakeandstrainintohighballglasses.Addsparklingwaterandstir.Garnishglasswithasliceoflemon.

DaDaDaiquiri

SERVES1

Juicefrom1lime1cupstrawberries1cuporangejuice,freshlysqueezed1tablespoonagaveorsweetenerofchoiceAfewmintleavesIce

Blendallingredientsexcepticeinablender.Pourintoice-filledjarwithalidandshakeseveraltimes.Pourintoglassthroughastrainer.Garnishwithapieceoforangeonaskewer.

PretenderMaiTai

SERVES1

½cuppineapple,freshlyjuiced½cuporangejuice,freshlysqueezed½cupcoconutwater1dropalmondextractIce¼cuppomegranatejuice,mixedwithsweetenertomakeasyrup

Placeallingredientsintoatallglassandstir.Usealongstrawandamintleaftogarnish

Shots

Ilovegivingmyguestshotswhentheyarriveatourhome.Ijuiceaheadandputtheminoldliquororwinebottles.Theselittletastetreatsarejustenoughtoexcitethepalate.

POMEGRANATESHOT

Theeasiestandcleanestwaytoopenapomegranateistofillalargebowlwithwater,placethepomegranateinthewater,andcutinhalfthenintoquarters.

Withpiecesunderwater,useyourfingerstoloosentheseeds.Theywillcomeouteasilyandsinktothebottom,andthewhitemembranewillfloattothetop.Discardmembraneandanyouterskin,andstrainouttheseeds.ThejuicerIuse,Omega8006,juicestheseeds,butifyoursdoesnothavethatcapacity,juicebyplacingseedsinyourblenderatlowestspeedforafewmomentsjustenoughtobreakthejuicefromtheseeds;ifnecessary,addatablespoonofwater.Youdon’twanttogrindtheseedmorethannecessary.Useafilternutbagorcheeseclothtostrainjuice.

KOMBUCHASHOT

ShotofflavoredKombucha,purchasedatyourhealthfoodstore.

PINEAPPLESHOT

Pineapplejuicewithatouchofcoconutwater

GOGIBERRYWATERSHOT

Soak1cupgogiberrieswith1cupwater.Letrestinrefrigeratorovernight.Strainandservewithadashofagaveandasqueezeoflime.Remaininggogiberriescanbeusedinsmoothies

TOMATOSHOT

Blendfreshtomatowithadashoftamariandtinypinchofchiliflakeorjalapeño,Strainandservecoldwithagrindofsaltandpepperandasqueezeoflime.

LEMONGINGERSHOT

Juicelemons,addcrushedginger,totaste,adashofwater,andagaveorsweetenerofchoice.

CRANBERRYSHOT

Blendfreshcranberriesandwater,strain,addsweetenerofchoiceasqueezeoflemon,andservecold.

GRAPESHOT

Blendgrapesofanycolor,strain,addadashofcarbonatedwater,andserveice-coldwithatouchofsweetenerofchoice.

PICK-ME-UPSHOT

Serveashotofwheatgrass,followedbyashotofpomegranateorcranberryjuice,andendwithashotofpineapplejuice.Letthepartybegin!

CHAPTER6

breakfasts,BREADS,

andCRACKERS

BananaBlueberrypancake

RecipeinspiredbyafrozendessertofStacyStowers.MAKES3-4PANCAKES

2ripebananas1tablespoonsagave½teaspooncinnamon¾cuppecanschopped½cupblueberries

Placebananasinabowlandgentlymashwithaforkuntillargepiecesarebrokendown,butdon’tmakeitmushylikebabyfood.Addremainingingredients,reserving½oftheblueberries.Lightlyincorporateingredients.

Useanonstickdehydratorsheetanddividemixtureinto3-4pancakes.Divideremainingblueberriesandpressintotopofpancakes.Dehydratefor4hoursat110degrees.Whendryenoughtoturn,flipontomeshscreenanduseaknifetohelpseparatethepancakefromthenonsticksheetifnecessary.Dehydrateforanother3-4hours.Pancakesshouldbesoftinside,withalightcrustontheoutside.

TOSERVE

Servewarmrightfromthedehydratorwithfreshstrawberriesanddrizzlewithagaveormaplesyrup.

GranolaCerealorBar

Althoughthereareanumberofingredientsandsoakingmustbedoneovernight,theassemblytimeisquick.

½cupoatgroats,soakedfor4hoursorovernight½cupbuckwheatgroats,soakedfor4hoursorovernight1cupalmonds,soakedfor4hours1cupsunflowerseeds,soakedfor2hours1cuppumpkinseeds,soakedfor2hours1cuppecans,soakedfor2hours1½cupsdates,soakedfor1houroruntilsoft1cupraisins,soakedfor1hour4apples,coarselychopped½cupblueberries1teaspooncinnamon1tablespoonlemonjuice½cupagave,orsweetenerofchoice(slightlymoreifmakingbars)1teaspoonmapleextractPinchofsalt

Addgroats,nuts,andseedstofoodprocessorandpulse-chop4-5times,stoppingtoscrapedownsides.Removemixtureandplaceinamixingbowl.Addapples,dates,agave,mapleextract,lemon,cinnamon,andsalttofoodprocessorandblenduntilsmooth.Removetomixingbowlandblendandaddblueberriesandraisins.Mixuntilwellincorporated.

Spreadmixtureonanonstickdehydratorsheetanddehydrateat110for8hours.Flipoverontodehydratorscreenandcontinuedehydratingforanother8hoursoruntilgranolaisdry.Testbybreakingoffasmallpiecetoseeifit’scrisp.

Storeinrefrigeratorinairtightcontainer.

HeartyBreakfast

SERVES2

2apples,cored

2tablespoonsalmondbutter1banana1teaspoonlemonFreshberries

Placeallingredientsinafoodprocessorexceptberriesandpulse-choptobreakdownapples.Smallpiecesarewhatyouarelookingfor,notapplesauce.

TOSERVE

Divideintobowlsandputahandfuloffreshberriesontop.

Ifdesired,addnuts,groundflaxseeds,orhempseeds.

SproutedOatGroats

SERVES1-2

1cupoatgroats,sprouted(seesproutinginstructionsonp.115)Almondmilk(seerecipeonp.74)½banana½cupberries1tablespoonsraisin2tablespoonschoppednutsofyourchoice

Placeoatgroatsinaglassjarwithalidand2cupsfilteredwater.Placeindehydratorat105–110degreesanddehydrateovernight.Drainwaterfromgroatsandrinse.

TOSERVE

Placegroatsinabowlandaddfruitandmilk.Addsweetenerofchoiceifdesired.Sprinklewithgroundflaxseeds.

RawkinCereal

SERVES1

¼cupoatgroats,soakedovernight½cupalmonds,soakedovernightanddrained2tablespoonhempseeds¼cupsunflowerseeds½cupfruitofchoice,choppedSprinkleofcinnamon2choppeddatesor1tablespoonraisins

Almondmilk(seerecipeonp.74)

Placeoatgroatsinaglassjarwithalidalongand2cupsfilteredwater.Placeindehydratorat105–110degreesanddehydrateovernight.Groatswillsoftenandbereadytoeatinthemorning.

Placeallingredientsexceptmilkinabowlandmixwell.

TOSERVE

Addalmondmilkandberriesorfruitofchoiceandenjoy.

BreadandCrackerRecipes

Breadseemstobeafoodmissedwhenbeginningarawfoodjourney.Learningtomakerawbreadsandcrackerswillsatisfycravingsandhelpyoustayonthepath.

Bagels

MAKES6BAGELS

Surprised?Andno,theyarenotquitelikeNewYorkbagels.However,whenaddingallthetraditionaltoppings,ittrulyisasatisfyingalternative.Inplaceofsmokedsalmon,Iusekombuseaweed.Kombuisslightlysaltylike

theseaandsoftenswhensoakedovernightinwater.Addcashewnutcreamcheese,slicedtomato,redonion,andcapersandonewouldthinktheyjusthadaniceNewYorkdelibreakfast.Theingredientslistislong,buttheingredientsgotogetherquickly,making

bagelsquiteeasytoprepare.2cupssproutedwheatberry,groundinblender,spiceorcoffeegrinder½cupsunflowerseeds,groundinblender,spiceorcoffeegrinder¼cupagaveorsweetenerofchoice1¾cupzucchini,coarselychopped3tablespoonsextra-virginoliveoil2tablespoonssunflowerlecithin1apple,coarselychopped3tablespoonsnutritionalyeast(notrawbutvegan)½cupsun-driedtomatoes,soakeduntilsoft,approximately1hour

1tablespoonlemonjuice½teaspoonsalt½cuponion,chopped1avocado,chopped¼cupIrishmosspaste(seerecipeonpg.50)½cupflaxseed,groundintoamealinspiceorcoffeegrinder½cupormorefilteredwaterasneeded

Placeallingredientsexceptflaxmealinfoodprocessor;grinduntilingredientsarebrokendownandfluffy.Bestdoneintwobatches.Whenallingredientsarewellincorporatedandthemixturelookslight,removehalfandaddflaxmealtotheremaininghalfandpulseuntilflaxisincorporated.Placedoughinabowland,usingyourhands,blend.

Drop2-3goodtablespoonsofdoughontoanonstickdehydratorsheetandshapebyhandtolooklikeabagelthathasbeencutinhalfabout½-inchthickormore.Ifdesired,usearoundcookiecutterorglasstomakeshapesuniform.Makeaholeinthecenterwithyourfinger.What’sabagelwithoutahole?Usetheflatsideoflargeknifeorspatulatosmootharoundtheoutsideedges.

Dehydratefor2-3hoursat105-110degrees.Flipbagelsbyplacinganothermeshdehydratortrayontopandinvertsothatyouroriginalsheetofbagelsisupsidedown,whichwillallowyoutopeeloffthenonsticksheet.Continuetodehydrateforapproximately8hoursorlonger,oruntilbagelfeelslight.Lookforacrustlyoutsideandslightlysoftinthecenter.

TOSERVETopyourbagelwithcreamcheese(seerecipeonpage144),soakedkombutorninstrips,asliceoftomato,athinsliceofredonion,andasprinkleofcapers.

CaramelizedOnionBread

MAKES16-18SLICES3cupsonion,thinlysliced2cupssproutedwheatberry,groundinblender,spiceorcoffeegrinder1cupsunflowerseeds,groundinblender,spiceorcoffeegrinder¼cupagaveorsweetenerofchoice2cupszucchini,coarselychopped3tablespoonsextra-virginoliveoil2tablespoonssunflowerlecithin1apple,coarselychopped3tablespoonsnutritionalyeast(notrawbutvegan)1cupsun-driedtomatoes,soakeduntilsoft1tablespoonlemonjuice1clovegarlic½teaspoonsalt1avocado,chopped¼cupIrishmosspaste(seerecipeonp.50)1cupflaxseed,groundintoamealinyourspiceorcoffeegrinder½cupormoreofwaterasneeded1teaspoonoregano1teaspoonthyme½cupsoakeddates2tablespoonstamari,namashoyu,orBragg’sFreshlymilledpeppertotaste

Sprinkleonionswithsalt,Stevia,ordrysweetenerofchoiceandletsitfor30minutes.

Draindates,pitandplaceinahigh-speedblenderwith1tablespoontamari,1tablespoonwater,andadashofextra-virginoliveoil.

Addthedatemixturetotheonionsandmixwell.Placeonionsonanonstickdehydratorsheetanddehydratefor2hoursoruntilsoft.

Placeallremainingingredientsexceptonionandflaxmealinfoodprocessor.Grinduntilingredientsarebrokendownandfluffy.Bestdoneintwobatches.Whenallingredientsarewellincorporatedandthemixturelookslight,removehalfandaddflaxmealtotheremaininghalf.Pulseuntilflaxisincorporated.Placeallthedoughinmixingbowl,addcaramelizedonions,andusehandstoincorporate.

Spreaddoughontotwononstickdehydratorsheets,about½-inchthick.

Dehydratefor8hoursat105-110degrees.Whendryontop,flipontomesh

dehydratortrayandinvert.Peeloffnonsticksheetandcontinuetodehydrateforapproximately8-10hoursormoreuntilbreadfeelslightandcrustyontheoutsideandslightlysoftinthecenter.

Tip

IseeanALTsandwichinyour

future(avocado,lettuce,andtomato).

Cornbread

2cupsfreshcornkernels1redbellpepper,chopped2tablespoonsonion,chopped1mediumtomato,chopped1teaspoonextra-virginoliveoil½teaspoonturmeric½teaspoonoregano3tablespoonsonion1clovegarlic,minced¼cupcarrot,chopped¼teaspoonpaprikateaspoonHimalayanorCelticseasalt

Freshlymilledpepper½cupsunflowerseeds,groundinspiceorcoffeegrinder¼cupflaxseed,groundinspiceorcoffeegrinderTospiceup,addapieceofjalapeñopepper

Inyourfoodprocessor,placeallingredientsexcept¼cupcornandgroundsunflowerandflaxmeal.Pulse-chopuntilwellincorporated.

Placemixtureinabowl,addcornandflaxmeal,andmixwell.

Spreadonnonstickdehydratorsheetintosquaresabout½–1-inchthick.Dehydrateat115for6-8hours,thenflipovertomeshtray.Dehydrateanother6-8oruntildesiredtexture.Ifcornbreadistoosofttofliptomeshtrap,dehydratelongeruntilyoucan.

Tip

MakesagreatsidetoSproutedChili(seerecipeonpage174).

HerbedBread

MAKES9SLICES

2cupssproutedwheatberries,orkamut2cupszucchini,chopped4pulpsfrom4juicedcarrots¼cuppumpkinseeds,groundinspiceorcoffeegrinder¼cupsunflowerseeds,groundinspiceorcoffeegrinder½cupsun-driedtomatoes,soakeduntilsoft1tablespoonextra-virginoliveoilPinchofHimalayanorCelticsaltandfreshlymilledpepper1tablespoonmixedmarjoram,oregano,rosemary,basil

Placeallingredientsexceptflaxmealinthefoodprocessorandprocessuntilsmoothaspossible,stoppingtoscrapedownthesideswhennecessary.

Removefromprocessorandplacemixtureinabowl.Addflaxmealandcombinewell.

Spreadmixtureintoalargesquareonnonstickdehydratorsheet.Dehydrateat110degreesfor6hours.Flipontomeshtray,scorefor9slices,anddehydrateanadditional6-8hours.Finishedbreadshouldbelightandcrustyontheoutsideandmoistontheinside.

SweetorSavoryBread

Thisbreadisdenseanddeliciousforbreakfastwithrawalmondbutterandbanana.IdiscoveredthisbreadbyaccidentwhenIhadsproutedwheatberriesthat

neededtobeused.IwasoutofzucchiniandotheringredientsIuseinmybreads,butthisisnowoneofmyfavoritetreats.

2cupssproutedwheatberries½cuppecans,chopped1apple,diced¼cupsunflowerseeds¼cupraisinssoaked¼cuphempseeds1teaspooncinnamon¼cupflaxmeal(flaxseedsgroundinspicegrinder)¼cupextra-virginoliveoilteaspoonHimalayanorCelticseasalt

Placewheatberriesinafoodprocessorwitholiveoilandsalt.Blenduntilsmooth.Scrapedownthesidesandaddremainderofingredientsexceptraisins,pulse4-5times,andleavesomechunk.Mixraisinsinbyhand.

Dividemixtureintothirdsontoanonstickdehydratorsheet.Pressdowntomake½inchthick.Scorewithspatula.Dehydrate4hoursat110degrees,thenflipontomeshtrayanddehydrateanother6hoursoruntilcrustyontheoutsideandsoftincenter.

Tip

Addherbsandrawolives,omitraisins,andenjoysavorybread.

MediterraneanFlatBread

3cupssproutedbuckwheatorwheatberries,groundinblenderorcoffeegrinder¼cupsunflowerseeds,groundinyourblenderor2clovesgarlic,choppedcoffeegrinder¼cupagaveorsweetenerofchoice½zucchini,chopped3tablespoonslecithin(anemulsifier,notrawbutvegan)6tablespoonsoliveoil2teaspoonsCelticorHimalayanseasalt3-4tablespoonsItalianseasoning,rosemary,thyme,basil,marjoram,oregano2clovesgarlic,chopped2cupsspringwater¾cupnutritionalyeast(notrawbutvegan)2cupssun-driedtomatoes,soakedfor20minutesto1hour2cupsflax(groundincleancoffeegrinder)

Infoodprocessor,placeallingredientsexceptnutritionalyeast,sun-driedtomatoes,andgroundflaxseed.Processuntilwellincorporated.Addsun-driedtomatoesandpulse-chopuntilsmooth.Ifmixtureistoothicktoaddflaxatthispoint,removefromprocessorintoabowlandmixingroundflaxbyhand.Ifmixtureisnottoothick,addflaxseedandpulse-chopuntilwellincorporated.

Dividemixtureinhalfandplaceonto2nonstickdehydratorsheets.Shapeintolargesquares,½inchto¾inchthick.Brushtopwithextra-virginoliveoil.Dehydrateforapproximately10hoursat105-110degrees.Whendryontop,flipontomeshscreenandcutintodesiredsize.Dehydrateforanother9hoursoruntilcrustyontheoutsideandslightlysoftinthemiddle.

Toppings

Thisisagoodtimetouseyourcreativityandmakeoneofyourfavoritepizzatoppings,ortapenades(seepages146,149)

FlaxseedCrackers

2cupsflaxseed,½cupsoakedin2cupsofwaterfor4hoursoruntiltheybecomegelatinousand1½

cupgroundintoameal1cupsunflowerseeds,soakhalftheseedsinwaterfor4hoursandgrindtheotherhalfintoameal¼cupsun-driedtomatoes,soakeduntilsoft2tablespoonschoppedonion2tablespoonstamari,namashoyu,orBragg’s1tablespoonherbs,Italian,HerbsdeProvence,oranyofyourfavorites½teaspoonHimalayanorCelticseasalt,ormoretotaste

Infoodprocessor,mixallingredientsbutthesoakedflaxandsunflowerseeds.Whenwellblended,placethemixtureinabowlandaddthesoakedseeds,mixingwelltoincorporate.

Spreadonnonstickdehydratorsheet.Ifsticky,wetyourspatulatohelpmakeiteasiertospread.Don’tworryifthereisaholeortwo,justtrytomakethemflatandthinsotheydryevenly.Useaflat-edgedspatulatoscoreintocrackers’sizedesired.Scoringwillmakeiteasiertobreakwhendry.

Dehydrate7–8hours.Flipovertothemeshdehydratortrayanddry7morehoursoruntilcrisp.

Tip

Forasweetercracker,leaveouttheonion,tamari,andherbs.Addraisins,sweetener,andcinnamon.

PizzaCrackers

Soakinganddehydratingistheonlytimethisrecipetakes.Theactualpreptimeis20minutesorless.Takeoutallyouingredientsbeforestartingandplacethemonyourworkspace.Youwillneedafoodprocessor,agrinderforyourseeds(sometimesablenderworks),aspatula,abowlforsoakingnutsandonefortomatoes,achoppingknife,andadehydrator.

2cupsflaxseedssoakedin2cupsofwater4-6hours¼cupsun-driedtomatoes,soakeduntilsoft¼cupofhempseeds¼cupsunflowerseeds,groundinaspiceorcoffeegrinder¼cuppumpkinseeds,groundinaspiceorcoffeegrinder½cuponion,chopped1smallclovegarlic,crushed1teaspoonextra-virginoliveoilDashoftamari,namashoyu,orBragg’s1teaspoonlemonjuice1tablespoonItalianseasonings,oregano,rosemary,marjoram,basilHimalayanorCelticseasalttotasteFreshlymilledpeppertotaste¼cuprawolives,finelychoppedWaterasneeded

Infoodprocessor,chopallingredientsexceptolivesuntilsmooth.Adjustsaltandherbstotaste.Scrapedownthesidesandaddwaterifneededtosmoothoutanylumps.Mixinolivesbyhand.

Divideonto2-3nonstickdehydratorsheetsandspreadintolargesquaresaboutinchthick.Dehydratefor6hoursat105degrees,thenflipandscore.

Dehydrateanother6hoursoruntilcrispanddry.

CornChips

6-8earscorn,kernelscutfromthecob½cupgroundgoldenflaxseed(groundinaspiceorcleancoffeegrinder)¼cuponion,choppedteaspoonsalt

¼teaspooncombinedMexicanseasonings,suchascumin,oregano,andgarlicpowder

Inyourfoodprocessor,mixcorn,onion,andsalt.Processuntilonthesmoothside.Addgroundflaxandpulsetoblend.

Spreadthinwitharubberspatulaonnonstickdehydratorsheet.Wetthebackofspatulaandsmoothmixtureoutevenly.Pickuptrayandlightlytapitdownonthecountertop,turningandtappingtoaidinspreadingmixture.Mixturecanalsobedroppedbytablespoonsontononsticksheettocreatelittleroundsabitthicker.Dehydratefor24hoursoruntildryandcrispy.Flipontomeshtrayhalfwaythroughdehydratingandcutintodesiredchipsize.

Tip

Scoreafterspreadingonnonstickdehydratorsheetorbeforeflipping,usekitchenscissorstocutintodesiredsize.

CHAPTER7

Soups

ButternutSquashSoup

SERVES2-4

3cupsalmondmilk

3cupsbutternutsquash,cutintochunks1tablespoononion½stalkcelery,cutintochunks1carrot,chopped1tablespoonagaveorsweetenerofchoiceteaspooncurrypowderteaspooncumin

Dashofcinnamon1clovegarlicDashortwotamariHimalayanorCelticseasaltFreshlymilledpeppertotaste

Placeallingredientsinahigh-poweredblenderandblenduntilsmooth.Towarmsoup,placeindehydrator,adoubleboiler,orinapotandgentlywarm.Stirconstantlyandbecarefulnottooverheat.

TOSERVE

Divideinbowlandtopwithsourcream(seerecipeonpage146).Sprinklewithchivesorgreenonions.

BroccoliSoup

SERVES2-3

2cupsalmondorcashewmilk(seerecipeonp.74)2cupsbroccoli,brokenintoflorets1avocado,cutinchunks1tablespoononion1clovegarlic½stalkcelery,coarselychopped1tablespoonextra-virginoliveoil½teaspooncuminHimalayanorCelticseasalttotasteFreshlymilledpeppertotaste

Placeallingredientsintoahigh-poweredblenderandblenduntilsmooth.Refrigeratefor2hourstomeldingredients.Warmindehydrator,doubleboiler,orapotonthestove,stirringconstantly.Donotoverheattoretaintheenzymes.Warmasinbaby-bottlewarm.

TOSERVE

Divideintobowlsandtopwithsourcream.(Seerecipeonpage146.)Garnishwithvegetableslice,ifdesired.

TomYumMisoSoup

SERVES2-4

2cupscoconutwaterformfreshfromyoungThaicoconuts,whenpossible(WatercanalsobepurchasedinaboxfromhealthfoodstoreorAsianmarkets,buttomyliking,notastasty)

1cupspringwater1heapingtablespoonlightmiso,unprocessedifpossible½lime,juiced1"pieceginger2clovesgarlic3greenonions(scallions),chopped½cupspinach,coarselychopped¼cupcilantro,leavesonly1stalklemongrass,lowerpart,chopped4kaffirlimeleaves2shitakemushrooms,thinlysliced

Blendcoconutwater,springwater,miso,lime,ginger,andgarlicuntilsmooth.

Pourliquidbaseinapanandaddremainingingredients.Warmlightlysoasnottooverheat.Turnthefameoffandletitsit10minutestomeldtastes.Warm

againandserve,removingkaffirlimeleavesandlemongrass.Besurenottooverheatsoupand“cook”theingredients.Keepitraw.

Ifdesired,youmayadd½cupcoconutmeattotheblenderwiththecoconutwatertomakesoupthicker.

Thereisnoreplacementforthetastekaffirlimeleavesandlemongrassstalkaddtothissoup.TheseitemscanbepurchasedatAsianmarkets.Thesoupisstilltastywithouttheseitems,butitisdefinitelysuperbandsublimewiththem.

TOSERVE

Ladleintobowlsandgarnishwithchoppedcilantroormorechoppedgreenonion.

Tip

Addsomespiralizedpeeledzucchininoodlesorrawsushirice.

CornSoup

SERVES2-3

3cupsalmondmilk4cupsfreshcorn,cutfromthecob1avocado1tablespoononion1teaspooncuminteaspoonturmeric

HimalayanorCelticseasaltFreshlymilledpepper

Inahigh-poweredblender,combineallingredients,reserving½cupofcorn.Blenduntilsmooth.Tasteforseasoningsandadjustifnecessary.

TOSERVE

Dividesoupbetweenbowlsandplaceremainingcornkernelsineachbowl.Garnishwithchoppedcilantroorparsley.Maybewarmedindehydrator,doubleboiler,orinapot,beingcarefultonotoverheatandjustmakeitwarm.

ThickTomatoSoup

SERVES2-37mediumtomatoes,heirloomifpossible½cupsun-driedtomatoes,soakedinfilteredwateruntilsoft1avocado1tablespoononion,coarselychopped1smallclovegarlic,coarselychopped2tablespoonsbasil,coarselychopped

HimalayanorCelticseasaltFreshlymilledpepperWaterasneeded

Inafoodprocessor,addallingredientsandpulse-chopuntilincorporatedandslightlychunkyortoyourliking.Addwatertoobtaindesiredtexture.

Pourintoajarorbowlandwarmindehydrator,adoubleboiler,orgentlyheatonstovejustuntilwarm.Donotoverheat.

CreamofMushroomSoup

SERVES22cupsmushrooms2tablespoonsextra-virginoliveoil2tablespoonstamari,namyashoyuorBragg’sVegetablebroth(recipefollows)2cupscashewmilk1tomato1cupsun-driedtomatoes,soakedinwateruntilsoft1dateSaltandpeppertotasteHimalayanorcelticseasaltFreshlymilledpepper

Wipemushroomcapswithadampcloth.Destemandslice.Marinatemushroomsandstemsinoliveoilandcoconutaminosortamarifor30minutes.

Forthevegetablebroth1zucchini,finelychopped¼mediumonion,finelychopped2stalkscelery,finelychopped2carrot,peeledandfinelychopped½cupparsnip,peeledandfinelychoppedSmallpieceofbroccoli¼pieceofsweetpotato½teaspoonpoultryseasoning½teaspoonoregano,bayleaf,orotherseasoningofchoice3cupsfilteredwater

Putzucchini,onion,celery,carrot,broccoli,sweetpotato,andseasoningsinapotandcoverwithwater.

Warmthemixture.(Takecaretonotcookoroverheat.)Tasteforseasoningsandadjusttoyourliking.Removewarmpotfromstoveandcover.Letrestuntilvegetablessoften,about30minutes.Thismayalsobedoneinthedehydrator.

Toblender,addvegetablebroth,cashewmilk,tomato,sun-driedtomatoes,includingsoakingwater,date,saltandpepper,andblenduntilsmooth.

Add¾ofthemushroomstoblenderincludingmarinadeliquidandblenduntilsmooth.

Addwaterifnecessarytomakeasmooththicktextureormorecashewstomakeitthicker.Tasteandadjustseasonings.

Putsoupbackinpotandwarm,stirringconstantlysoasnottooverheatanddestroyenzymes,orplaceinglassjarwithlidandwarmindehydrator.

Dividebalanceofmushroomsintoeachbowl,ladleinsoupmixture,andgarnishwithchoppedchives.

Gazpacho

SERVES4-8,DEPENDINGIFIT’SAMEALORASTARTER

GazpachoiswidelyconsumedthroughoutSpainandPortugal.Gazpachoishighinnutrientsandlowincalories.Forme,gazpachoisthetasteofsummer.WhenIlivedinTaos,NewMexico,peoplewouldaskmewhatIgrewinmy

garden,andIwouldanswergazpacho!Theingredientsaresimpleandeasyto

growandincludetomatoes,cucumbers,sweetbellpeppers,garlic,andonion.Duringthesummermonths,Icouldeatgazpachodaily,especiallymadewithheirloomtomatoes.Ifyou’venevertastedcoldsoupbefore,thengazpachoistheonetotry.Gazpachomakesasatisfyinglunchorastarterforamoreelaboratemeal.I

liketomakethissoupadayaheadtoallowtheflavorstomeldtogethertogiveitextraflavor.

3cupsriperedtomatoes,seededanddiced(heirloomwheneverpossible)½cupcelery,diced1avocado,diced2cupscucumber,diced2cupsredbellpepper,diced1redonion,diced¼cupbasil,chopped1teaspoongarlic,minced1teaspooncuminPinchofcayenne,ifyoulikeitspicySaltandpeppertotaste1tablespoonjuicefromalemonorlime1teaspoonapplecidervinegar2cupsofveggiejuice—madebyjuicingacombinationofanyvegetablesyouhaveonhand

includingcelery,carrots,broccoli,tomato,leek,cilantro,spinach,andredbellpepper.Youcanalsomakethisjuiceinyourblenderbyaddingwatertothemixture.

Mixtogetherdicedtomato,celery,avocado,cucumber,redpepper,andonion.Dividethemixtureinhalf,placing½intoyourblenderalongwiththegarlic,cumin,cayenne,saltandpepper,lemonjuice,andvinegar.Blenduntilsmooth.Addvegetablejuicetotheblenderandblenduntilincorporated.

Tasteforseasoningsandadjusttoyourliking.Pourthemixtureintothebowlofdicedvegetablesandstorecoveredintherefrigerator.Letsitovernight,oratleast3-4hoursifyoujustcan’twait.

Spiceitupabitwithjalapeñoordriedredchiliflakes.Youcanserveinshotglasseswithawedgeoflimeforadinnerstarter;orforalunchportion,ladleintolargecolorfulbowlsandgarnishwithcilantroleavesandathinwedgeoflime.

Tips

Servewithasidebowlofchoppedtomatoes,cucumber,redonion,avocado,and

redchilipeppersforgueststoaddmorechunksorspicetotheirsoup.

AvocadoSoup

SERVES41garlicclove,minced1"pieceoffreshginger,peeledandminced,or teaspoonpowderedgingerteaspooncumin

1smallpieceofjalapeño,seeded(ormoreifyoulikeitspicy)2tablespoonsextra-virginoliveoilJuicefrom5stalkscelery,1largecucumber,1redbellpepper,and¼ofamediummildonion;Add

watertoequal4cups3avocados,choppedJuiceof1limeSaltandpeppertotasteSourcream(seerecipeonp.146)½cupcilantro,choppedteaspooncoriander

Placeallingredientsinblender,reserving,sourcream,cilantro,andcoriander,andblendwell.Tastetoadjustseasonings.Placeinaclosedcontainerintherefrigeratortochillfor30minutes.

Pourinto4bowls,topwithsourcream,choppedcilantro,andasprinkleofcoriander.

CHAPTER8

salads

AND

DRESSINGS

HowtoSprout

Sproutingislikehavinganindoorgardenallyearround.Sproutsarepacked

withenergy-givingnutrients,enzymes,andvitamins.Sproutingisveryinexpensive.Youcangrowpoundsofgreensforpenniesinyourownkitchen.Sproutsandmicrogreenscanbegrownindoorsallyearround.Theyareeasy

togrowandarepackedwithnutrientsandtasteverydelicious.Enjoyawonderfullivehigh-proteinsaladrightfromyourownkitchengarden.Sproutsareeasytogrow.Allyouneedisaglassjar,seeds,andwater.Add

sproutstosalads,sandwiches,soups,andjuices.Sproutingseedsandcontainerscanbepurchasedbymail.(Seesuppliersonpage52.)Useawide-mouthcanningjarwithapieceofcheeseclothandarubberbandorameshscreeninthescrewtopofthejar,orpurchaseaseed-sproutingtray.(Seesuppliersonpage52.)

Seedsforsprouting:Alfalfa,sunflower,pumpkin,sesame,clover,radish,clover,andothergreens

Grainsforsprouting:Buckwheat,kamut,wildrice,quinoa,wheatberry,rye

Beansforsprouting:Garbanzo,mung,adzuki,lentils,peas

Nutsforsprouting(althoughnutsdon’tgetataillikeothersprouts,theyreleaseenzymeinhibitors):Almonds,pecans,walnuts,cashews,filberts,brazil,macadamias

General method for sprouting seeds: Rinse and drain seeds. Place 3tablespoonsofseeds inyoursproutingcontainer.Addfilteredwater tocover3inchesaboveseeds.Leaveovernightinadark,coolplace.Nextmorning,coverthe top of the jar with cheesecloth and fasten with a rubber band. Thecheeseclothwill act as a strainer. Turn the jar over and drain out the soakingwater.Usesoakingwaterforsmoothiesifdesired.Removeallwaterfromthejarandrinsetheseedstwomoretimeswithfilteredwater.Seedswillrotifwaterisleftinthejar.Iliketoturnthejaroverandstanditcheesecloth-sidedowninabowltokeepanywaterfromstayinginsidethejar.Storeinadark,coolplace.Thatevening,rinsetheseedstwiceagainandstandthejaronendinthebowl.Ifyou are around during the day, you can rinse a third time. Seeds need to berinsedatleasttwiceaday.Continuetorinsedailyandcheckin3-4daystoseeiflittle“tails”areshowing.Most seedswillbe ready toharvest in5days.Drain

and shake out all the water. Store sprouts in the refrigerator in an airtightcontainerforaboutaweek.Grainsproutingisalittledifferentasnotailappears.Wildricewillsplitopen

andothergrainswilljustsoften.Simplyplacegrainsinajarandfillwithfilteredwater4inchesabovethegrains.Placeindehydratorat105degreesfor12to24hours.Drain,rinse,anduse.Ifyoudon’thaveadehydrator,placeinawarmplacelikeontopofyourovenorwrappedinatoweloutsideduringsummermonths.Besuretorinseanddrainwell.

Salads

ItwasdifficultdecidingwhichrecipestoincludeinthissectionasIliterallyhavehundredsofsaladcombinationstochoosefrom.Justlikeincorporatingjuicingorsmoothiesonadailybasis,Ifeelsaladsareimperativetomaintainingavibrantlifestyle.Saladswereonceconsideredastartertoameal,andinFrance,itwassaidto

bebestfordigestionservedafterameal.OthershavesaidtheFrenchservethesaladlastbecausethevinegarinthesaladdressingdestroyedthetasteofthewine.Saladsinoneformoranotherdatebacktothefourteenthcenturyandwere

enjoyedbytheancientRomansandGreeks.Today,weeatsaladsasamaincourseforbothlunchanddinner.Dependingontheseasonandwhereinthecountryyoulive,freshsalad

fixingscanbegrowninyourownbackyard,inpots,oronawindowsill.Theycanbepurchasedfromfarmersmarketsoralocalgrowerinsomecitiesyearround.Ifyoucan’tfindgreensbecauseyouliveinwinterclimates,Ihighlyrecommendsprouting.Didyoueverthinkofeatingrawparsnip?Whatabouteatingrawbeetsor

sweetpotato?Ifyouhaven’ttriedthese,allIcansayisyouareinforatreat.Evenifyoudon’tcareforthesevegetablescooked,Ithinkyouwilldiscoveracompletelydifferentanddelicatetastewhentheyareeatenraw.Thoseofuswhohaveadoptedarawfoodlifestyledonotliveonsaladsalone,

butIthinkIcouldwiththegenerousselectionofuniquevegetables.Everydayisanewsurprise.LivinginCaliforniamakesiteasytoeatsaladsallyearround,andinsummerthereisanabundanceofcolorfulandinvitingvegetables,includingawidevarietyofdarkleafygreens.Saladsarequickandeasytomake

andfullofnourishingvitamins.Withsomebasicingredientsandgreatsaladdressings,Ineverseemtobeatalosstocreateadeliciousmeal.WhenIfirststartedeatingrawfoods,Iwantedmoreelaboratedishes.Aftera

shorttimethough,allIcravedweredarkleafygreensalads.Greensmakemybodyfeelfantastic.IprefertoeatsaladsathomebecauseIfavoreatingorganicfood.However,

whentraveling,unlessIfindarawfoodororganicrestaurant,saladsaretheonlyplaceIlookonastandardrestaurantmenu.Icanusuallyfindsomeacceptablecombinationbyleavingofffoodsthatarenotveganandrawandaddingfoodsthatare.Ifindmostrestaurantsveryaccommodating.

lettuce

Lettuceisbestwhenverycold.Washselectedlettuceandwrapinapapertowelorcleankitchentowelandrefrigerateuntilreadytouse,orwashthelettuceinabowlofspringwater,dryinasaladspinner,andwrapinapaperorkitchentowelandrefrigerateuntilcrispandcold.Lettuceacceptsdressingbetterwhenleavesarecompletelydry.Chillingtheservingplates10-15minutesormoreinyourfreezerensuresthe

saladwillbeservedniceandcold.

MicrogreenSalad

Microgreensareoneofmyfavoritelivefoods.Theyareamixtureoflettuceandherbsthatareharvestedwhenyoungandverytiny.Microgreenshaveaboutaninch-longstem,longerthanmostsprouts.Theyareeasytogrowwithapre-packagedseedmixeitheroutdoorsinaflat,orinsideonasunnywindowsill.MypersonalfavoriteisaMesclunmix.Manyhealthfoodstoresandspecialtygrocerystorescarrymicrogreensalreadysprouted.(Seepage52tolearnwheretopurchaseseedsforsprouting.)Placedesiredamountofmicrogreensinasaladbowl.Drizzleonextra-virginoliveoil,andsqueezeonagenerousamountoflemonjuice.Addafewgrindsofseasaltandlightlytoss.

CaesarSalad

SERVES4FromItalytoTijuana,Mexico,therearemanyclaimsfromaroundtheglobeastowhoinventedtheCaesarsalad.CaesarCardiniwasborninLagoMaggiore,Italy.HeemigratedtotheUSandeventuallyopenedarestaurantinTijuana,Mexico.Thesaladdatesbacktoaround1927.Theoriginatorcontroversystillexists.IsCaesarCardinitheonewhoinventedthesalad,orwasitanother

familymember...or,wasitactuallysomeoneinItaly?Idon’tthinkwewilleverreallyknowtheanswer,butmanyarticlesclaimtheCaesarsaladwasinventedinTijuana,Mexico.IgrewupeatingCardinisaladdressingthatmymotherboughtinabottle.

Andyearslater,IhadmanyCaesarsaladsattheoriginalCaesar’sRestaurantinTijuanamaderightatourtablebyagentlemaninaveryshinysuit.Iwasallowedtowritedowntherecipe,andoriginalornot,itwasfantastic.Ofcourse,InowenjoytherawversionIadaptedfromtheoriginalrecipe,andI’mveryhappywiththeoutcome.It’ssimplydelicious.Foraddedelegance,putyourservingplatesinthefreezertochill.

FortheSalad

Useinnerheartsof3headsofromainelettuceandsavethesofterouterleavesforadifferentsaladorjuicing.Washandwraptheleavesinpaperorkitchentowelandplaceinfridgetocrispanddry.

FortheDressing

Inasmallmixingbowl,whisktogetherthefollowing:2garliccloves,crushed½cupextra-virginoliveoilteaspoontamari

1teaspooncapers,wellmashed1lemonorlime,juiced(keylimesareintheoriginalrecipe)teaspoonDijonmustard,orhomemademustard(Seerecipeonp.61)

HimalayansaltandpeppertotasteFreshlymilledblackpeppertotaste¼cupParmesancheese(seerecipeonp.146)

FortheCroutons(Optional)1smalltomato,cutinhalf½sweetredpepper,cutinhalf3clovesgarlic,cutinhalf¼cupoliveoil½tablespooncapers¼teaspoonHimalayanseasalt½jicama,peeled,cutinwidestrips,andthencutintocrouton-sizesquares

Placeallingredientsexceptthejicamainyourblenderandblenduntilwellincorporated.

Tips

Amandolinslicerwillquicklyslicethejicama.

Marinatethejicamasquaresinthemixturefor1-2hours.Placejicamasquaresonnonstickdehydratorsheetanddehydrate8-12hoursat110degrees.Turndirectlyontomeshtrayanddehydrateanother3hours.Tastefordesiredtexture.

TOASSEMBLE

Placewholecrispdryromainelettuceinawoodenbowl.Slowlyadd½ofthedressing.SprinkleinhalftheParmesancheese.Turnleavesgentlywithyourhandstocoatleaves.Addmoredressingandturnbyhandagaintocoveralltheleaves.AddbalanceofParmesancheeseandturnbyhandagain.

TOSERVE

Removesaladplatesfromthefreezerifyouchilledthem,anddividetheleavesbetween4plates.SprinkleonmoreParmesancheeseifdesiredandplace3-4croutonsoneachsalad.

Traditionally,thissaladiseatenbyhand,pickingupwholeleaves.Ipersonallyenjoyeatingitthisway.

ArugulaSalad

SERVES24cupsarugula½redbellpepper,thinlysliced¼cupredonion,thinlysliced

FortheDressing1shallot,peeledandchopped¼cupextra-virginoliveoil1tablespoonsesameseedoil1tablespoonapplecidervinegar1tablespoonwhitemiso1teaspoonginger

Placealldressingingredientsinhigh-poweredblenderandblenduntilsmooth.Tasteforseasoningsandadjustifnecessary.

Pouroverarugula,redpepper,andonionandtosswell.

FennelSalad

SERVES22cupsfennelbulb,thinlysliced1cuparugulaorspinach,washedanddriedinasaladspinner.Wrapinpaperorkitchentoweland

placeintherefrigeratortochillandcrisp.½redsweetpepper,thinlyslicedParmesancheese(seerecipeonp.146)

FortheDressing½cupextra-virginoliveoil4tablespoonslemonjuice,ormoretotaste1clovegarlic,mincedHimalayansalttotasteFreshlymilledpepperWhiskallingredientsinasmallmixingbowluntilwellincorporated.

TOSERVE

Toss salad ingredients in a large saladbowl.Addand toss½of thedressingand lightly toss.Addmoredressinguntilalltheleavesarelightlycovered.Placeon2chilledplatesandtopwithasprinkleofpinenutsandagrindoffreshlymilledpepper.

SweetPepperAntipasto

SERVES6-7FORANTIPASTO(TRANSLATEDFROMITALIAN“BEFORETHEMEAL”)

FortheAntipasto1redpepper1yellowpepper1orangepepperrawolives

FortheMarinade3-4tablespoonsextra-virginoliveoilApincheach,oregano,rosemary,basil,thyme,marjoram6freshbasilleaves,chopped1-2clovesgarlic,mincedorcrushed1tablespoonlemonjuice2teaspoonscapersHimalayansaltandfreshlymilledpeppertotaste

Thinlyslicepeppers.Whiskmarinadetoblendandtosswithpeppersandolives.Letrestfor3hoursormoreintherefrigerator.

TOSERVE

Placepeppersonalargeservingplatterortray,keepingeachcolorpepperseparate.Placeolivesinasmallbowlandsetinthemiddleoftheplatter.

Tip

Youcanalsomakethesamemarinadeforbuttonmushroomsandrawartichokeheartscutinchunksandputontoothpickstoaddtoyourantipasto.

Chop-ChopSalad

FortheSaladYellowsquashZucchiniAsparagusBroccoliStringbeansParsnipCarrot

RedcabbageTurnipFennelbulbFreshwholeherbssuchasmint,tarragon,sorrel,anddillforgarnish

Chopallvegetablesintosmall,evenpieces.

FortheDressing½cupextra-virginoliveoil½cuptahini¼bunchoffreshparsley¼cupapplecidervinegarcupcashews

3-4tablespoonslemonjuice2clovesgarlic¼cupcoconutaminosortamariHimalayansalttotasteFreshlymilledpepper2-3tablespoonsagaveorsweetenerofchoice¾cupmoreorlesswater,addedslowlywhileblending

Finisheddressingshouldbeasmooth,creamy,thickpourabledressing.

Placedressingingredientsintoablenderandblenduntilsmooth.

Placeallsaladingredientsinabowlandadddesiredamountofdressing.Somepeoplelikeasmallamountandotherslikeitverywet.Thevegetablesholdupverywellwithdressing.Youcouldalsoserveextradressingonthesideforeachguesttoaddhisorherown.

TOSERVE

Forbeautifulplating,useanempty8oz.canthathasbothtopandbottomremoved.Placethecaninthemiddleofsaladplateandpackthesaladintothecanabout½–¾full,pressingdownlightlytopackin.Slowlyliftupthecanwhilepushingthesaladdownwithaspoon,whichwillleaveatallstackofsaladontheplate.Garnishwithasprigofmint,afewtarragonorsorrelleaves,andasprigofdill.Niceservedchilled.

CoolCoolCabbageSalad

Cabbageisacruciferousvegetable.Itisfilledwithphotochemicalthatarebelievedtoinhibitbreastcancer.AstudypublishedinthejournalCancerResearchconfirmedthatwomenwhoeatmorecruciferousvegetableshavea

muchlowerriskofbreastcancer.Cruciferousvegetablescontainantioxidantenablingoursystemtofightcarcinogensandcleanouttoxinsfromourbodies.Onecupadayprovidesanticancerbenefits.Othercruciferousvegetablesincludebrusselssprouts,cauliflower,broccoli,collardgreens,kale,andbokchoy.

1cupeachAsiancabbage,greenheadcabbageandredcabbage,shredded1cupAsianpeapods,trimmedandcutintolengthwisestrips2scallions,chopped3brusselssprouts,thinlysliced½cupcarrots,shredded½cupbeansprouts¼cupraisins½cupcashews,chopped1tablespoonsesameseeds,blackifpossible

Placeallingredientsexceptthecashewsandthesesameseedsinalargebowl.

FortheDressing2tablespoonsextra-virginoliveoil1tablespoonsesameseedoil1tablespoonapplecidervinegar1teaspooncoconutaminos,tamari,Bragg’s,ornamashoyu1heapingtablespoonrawtahini1-2teaspoonsagaveorsweetenerofchoice½teaspoonormorefreshginger,finelychopped

PinchofHimalayansaltandfreshlygroundpeppertotaste

Placedressingingredientsinasmallmixingbowlandwhiskuntilwellblended.

Tasteforseasoningsandadjust.

TOASSEMBLE

Pourdressingontothesaladmix.Gentlytossuntilwellcoated.Letsaladresttoabsorbthedressing.Ifmoredressingisdesired,makeupanothersmallbatchandaddtothesalad.Chill.

TOSERVE

Removecabbagesaladfromtherefrigeratorandmixinthechoppedcashews.Sprinklethesesameseedsandgarnishwith½sliceoforange.Servewithchopsticks.

SimpleMediterraneanSalad

SERVES2-3Whenthewarmbreezesblow,andthenightsareaswarmastheday,thissimplesaladwillpleaseyourpalate.Alwaysbuythefreshestorganicin-seasonproducepossible.Thesimplicityofthissaladrequiresthebestextra-virginoliveoilyoucanafford.

4firmheirloomorslightlygreentomatoes,cutintowedges2sweetredoryellowpeppers,seeded,cored,andslicedintostrips1smallor½mediumsweetonionorredonion,slicedintostrips½cucumber,coarselydiced1cuprawolives,pittedGood-qualityextra-virginoliveoil1-2tablespoonslemonjuiceHimalayanorCelticseasalt,totasteFreshlymilledpeppertotaste

Placethevegetablesinabowlandsprinklegenerouslywithextra-virginoliveoil,lemon,salt,andpepper.Letsaladrestfor15-20minutestomeldflavorstogether.

Tasteforsaltandpepperandadjustifnecessary.Flavorsshouldbelemonyandlight.

Servedchilledonlettuceleaves.

High-EnergySalad

SERVES29romainelettuceleaves,ribbon-cut6dinosaurkaleleaves,stemsremovedandribbon-cut1bunchflat-leafparsley,stemsremovedandleavesfinelychopped1bunchbokchoy,choppedHandfulofpurslane,choppedHandfuloflamb’squarters,choppedHandfulofarugula,chopped¼cupdill,chopped

½cupbasil,chopped¼redonion,thinlysliced½cucumber,cutinto½roundsHandfulofraisinsordriedcranberriesorbothHandfulofwalnuts

Washallgreensanddryinasaladspinner.

Finelychopparsley,purslane,lamb’squarters,arugula,dill,basil.

Ribbon-cutkaleandplaceinasmallbowl;massagewithadashofoliveoilandapinchofsaltuntilsoftenedandsetaside.Ribbon-cutromaine,sliceredonionandcucumber,andputallingredientsinalargesaladbowl.Addraisins/cranberriesandwalnuts.

FortheDressing7tablespoonsextra-virginoliveoilJuiceof1orange1clovecrushedgarlic3tablespoonsapplecidervinegar2tablespoonsagaveorsweetenerofchoice½avocado,mashed¼cupbasil,finelychoppedPinchortwoofherbesdeProvencePinchofHimalayanorCelticsaltandpepper

Adddressingslowlytothesaladbowlandlightlytoss,addingmoredressingasneeded.Thissaladlikestobeonthewetside.

Whiskallingredientsuntilwellblended.Tasteforseasoningandsweetness.

TOSERVEMoundthesaladinthecenterofalargebowl.Garnishwithalmondsorwalnuts.

SpinachSalad

SERVES1-2Needsomeiron?VitaminA,E,C,andK?Well,looknolonger.Spinachisyourveggie.Spinachisfullofantioxidantsandluteinforhealthyeyes.Someliketolightly

steamitandothersliketoeatitraw.Whendiningout,Iseespinachsaladsonthemenuwithbacon,egg,andheavydressing.Thisisaneasysaladtoalter

whendiningout.Asktheservertoleaveoffthebacon,egg,anddressing,andsubstitutewithavocadoandthinlyslicedonion.Askforoliveoilandlemonontheside,addalittlegrindoffreshpepper,andta-dah,ahealthymeal.There’snothinglikethetasteoffreshspinachfromyourgardenorthe

farmers’market.Thisspinachsaladrecipeissimpleandmakesadelicioussatisfyingmeal.

1bunchofspinachleaves,washedanddried;ifleavesareverylarge,cutinhalf¼redonion,thinlysliced½cucumber,cutintothinrounds8rawblackkalamataolives,pitsremovedandolivescutinhalf2tablespoonsmintleaves,finelychopped¼redsweetpepper,verythinlysliced½orangeorripepear,roughlycutHandfulofcoarselychoppedwalnutsorpecans

FortheDressing3tablespoonsextra-virginoliveoil1teaspoonapplecidervinegar1clovegarlic,crushed½teaspoonmustard1orange,juicedTouchofsweetenerifneededPinchofHimalayansaltandfreshlygroundpepper

Whiskuntilblendedandemulsified.

Putspinachintoalargebowlandmixwithremainingsaladingredients.

Slowlyadddressing,stoppingtolightlytoss.Amountofdressingusedisyourchoice.

TOSERVE

Moundthesaladinthecenterofalargebowlorplate.Sprinklewithnuts.Drizzleastreamofdressingaroundtherimoftheplate.

Tip

Bestservedwhenthesaladisverycold.Afteryouwashyourspinach,wrapinpaperorkitchentowel,placeinaplasticbag.Refrigeratewhilemakingthedressing.Putsaladplatesinthefreezerforabout15-20minutesbeforeplatingtoensurethesaladstayschilledwhileconsuming.

HouseSalad

Frommyhousetoyourhousewithlove.

SERVES21cornkernel,cutfromthecob½cupcilantro,finelychopped½cupcelery,finelychopped½cupcucumber,choppedsmall½cuptomato,choppedsmall

½cupredonionor2scallions,choppedsmall1avocado,sliceddiagonallyinshellandkepttogethertofanontopofsalad3romainelettuceleaves

FortheDressing3tablespoonsextra-virginoliveoilteaspoonDijonorhomemademustard(Seep.61)

½lemonorlime,juiced1tablespoonagave,orsweetenerofchoicePinchofsalt3grindsofblackpepper

Whiskallingredientstogetheruntilsmoothandblended.

Lightlytossallthesaladingredientswiththedressingexcepttheavocadoandlettuceleaves.

TOSERVEPlacelettuceleavesinthebottomofalargeflatbowl.Butterlettuceworkswellforthisdish.Ifusingromaine,cutoffthehardbottompieceofthestemanduse2-3leaves.

Placeamoundofsaladinthemiddleoftheleavesandfanavocadoslicesontopofeachmound.Garnishwithchoppedchivesorscallionandapieceofflat-leafparsley.

Kale

KaleiskingorqueenofdarkleafygreensandtheonevegetableIeatalmosteveryday.ItcontainsvitaminA,Kandbeta-carotene.KaleishighinvitaminCandmagnesium.Ithasanti-inflammatoryandanticancerproperties.It’sloadedwithantioxidants,whichhelpsage-relateddiseasesandcancer.Kaleislowincalories;itcontrolsbloodsugarlevelsandisgoodfortheheart.Kalehasahigherabsorptionofcalciumthanmilk.Kalesaladstastegreatandareverysimpletoprepare.Igrowkaleinmygardenanduseitinmymorningjuice.Kalesaladholdsup

wellwithdressingandeventastesgreatthenextdayafterit’shadtimetomarinate.WhenIbringkalesaladtoapotluckordinnerparty,Ialwaysleavewithanemptybowl.Ithasaslightlybittertaste,butwhenoilordressingis

massagedintotheleaves,thebitternessdisappearsandtheleaveswiltandrelaxjustlikewedoafteramassage.Kalemightbecomeoneofyourfavoritegreens.Flatdinosaurkalehasslenderstalks.Curly-leafkaleisself-descriptive.

Tip

Todestemkale,tearofftheleaffromthestembyhandorplaceleafonacuttingboardanduseasharpknifeslicingdownclosetothestem.Tocutintoribbonstrips,layorbunchleavesontopofoneanotherandsliceintosmallribbon-likestrips.

HailforKale

SERVES2-42bunchesdinokale(theflatkind),washedanddestemmed,andcutintoribbons¼headredcabbage,thinlysliced½cupfreshcornkernels,cutfromthecob½tomato,chopped1smallpieceofonion,finelychopped½cupparsley,chopped½cuppecans,roughlychopped

Placeallingredientsexceptpecansinalargebowl.

PapayaVinaigretteDressing1papaya,peeledanddiced2tablespoonsapplecidervinegarJuiceof1lime2tablespoonsextra-virginoliveoil2tablespoonagave,orsweetenerofchoice1tablespoonmint,chopped1clovegarlic,chopped

Whisktogetherallingredientsexceptthechoppedpapaya.Whenblendedwell,mash ofthepapayaandaddtothedressingmixandwhisktoblend.

Pour ofthedressingoverthekalesalad.Useyourhandstomassagethedressingintothekale.Addmoredressingasneeded.Addchoppedpapaya,cabbage,corn,tomatoes,onion,andparsleyandgentlytosstogether.Letrestfor2hoursintherefrigeratortoallowkaletosoftenandthedressingpermeatethe

leavesoreatimmediately.

TOSERVEPileontoalargesimpleplateandsprinklewholeorchoppedpecansontop.

UpscaleKaleSalad

SERVES2-42bunchesofkale,washanddestemmed1cupraisinsordriedcranberries¼sweetorredonion,thinlysliced1orangeortangerine,segmented

¾cupcashews,roughlychopped,orwholepecansSlicedbellpeppers,gratedcarrotorparsnip,optional

FortheDressing1orange,juiced6tablespoonsextra-virginoliveoil2tablespoonsapplecidervinegar1smallclovegarlic,mincedorcrushed3tablespoonsagave,or3datessoakedandblendedwithasmallamountofwaterPinchofHimalayansalttotastePeppertotasteAdashofcoconutaminos,tamari,Bragg’s,ornamashoyu

Placealldressingingredientsinabowlexceptoliveoilandwhiskuntilblended.Slowlyaddolive,whiskingtoemulsify.

Tasteforseasoningsandadjustifnecessary.

Placekaleinabowlandpour½ofthedressingontop.Massagedressingintothekalewithyourhands.Youwillknowwhenit’sreadyastheleavesbegintosoftenquitequickly.Addmoredressingasneededtosoftenleaves.Addraisinsorcranberries,onion,orange,ortangerine,segmented,and½ofthechoppedcashews.Letthekalemixtureresttomarinateintherefrigeratororeatimmediately.

TOSERVEMoundkalesaladinthemiddleofalargeplate,sprinklewithbalanceofchoppedcashewsandafeworangesegments.Servecoldoratroomtemperature.

Tip

Kalesaladholdsupwellrefrigeratedinaclosedcontainerforadayortwo.

AlternateSaladDressing6tablespoonsextra-virginoliveoil½lemon,juiced¼cupsapplecidervinegar1clovegarlic,minced1tablespoonagaveorsweetenerofchoice½teaspoonDijonmustard(notraw)orhomemade(seerecipeonp.61)DashofcoconutaminosortamariHimalayansaltandpeppertotaste

Placealldressingingredientsinabowlandwhiskintheoiluntilsmoothandcreamy.

Tasteforseasoning,andmakeadjustmentsifnecessary.

ParsleySalad

SERVES2

Thisissosimple,butIhadtoputitinthebookbecauseitissodeliciousandhealthyandisoneofmyfavoritesalads.Thisrecipesaysserves2,butIusuallyeatthewholethingmyself.

2bunchesofItalianflat-leafparsley,stemsremovedandleavesfinelychopped¼sweetredpepper,thinlysliced1handfulcashews,chopped

FortheDressing½lemon,juiced2-3tablespoonsextra-virginoliveoilHimalayanseasalttotasteFreshlymilledpeppertotaste

Whisktogetheruntilwellblended.

Adjusttheamountofdressingyoumakeforthissaladtosuityourtaste.

Placechoppedparsleyleavesinabowlwiththeredpepperslicesandlightly

toss.

TOSERVEPlaceparsleymixtureinashallowdecorativebowlandsprinklechoppedcashewsontop.

Tip

Ofcourseyoucanaddotherthings,butIlikeitplainbestofall.

Granny’sProgressiveWaldorfSalad

SERVES2-3

Thissaladiseasytomake,richandhearty,andasatisfyingstand-alonemeal.OriginalWaldorfsaladsaresaturatedwithmayonnaiseorwhippedcreamand

neverappealedtome,sowaybackinthe’70s,Ijustcreatedmyown.Growing

up,mychildrenlovedthetasteofthissalad,anditkeptthemfromthealternativebysatisfyingtheirtasteforsweets.

2greenorcrisp,firmapples,coarselychopped2stalksofcelery,choppedHandfulofraisins;iftheyarenotplump,soakinfilteredwaterfor15minutes½cupwalnutsandpecans,brokenorchoppedGeneroushandfulofgrapescutinhalf,yourchoiceofcolor½lemon,juicedMixgentlylemonjuicewithapplestopreventthemfromdarkening

FortheDressing½cupalmond,soakedfor4hours(alternativewouldbe3-4tablespoonsofalmondbutter)¼cuppinenuts¾cupwater(useatyourdiscretionifusingalmondbutter)1clovegarlic,crushedPinchofHimalayanorCelticseasalt1tablespoonlemonjuice3medjooldates,pitted,orsweetenerofchoice2tablespoonsIrishmossgel(optional)cupextra-virginoliveoil

Orusemayonnaiseinplaceofdressing.(Seerecipeonpage61.)

Placealldressingingredientsexceptoliveoilinahigh-poweredblender.Blendatmediumspeedwhiledrizzlingintheoil.Blenduntilcreamyandsmooth.Ifyoupreferathickerdressing,justaddmorepinenutsorsomecashews.Chillfor4hours.

TOSERVESlowlypour ofthedressingonsaladandtosswell.Useasmuchofthedressingassuitsyourtaste.Placealettuceleafonasaladplateorinashallowbowl.IliketousebutterlettuceasitcurvesperfectlyforholdingWaldorf

salad.Placealargescoopofthesaladintotheleafandgarnishwithgrapesandchoppednuts.

BeetSalad

SERVES1-2

I’vealwayslovedbeetsespeciallyslowroasted,butnowIcantgetenoughofthisrawbeetsalad.Ithinkit’saddicting.

2beets,peeledandgrated(usegraterbladeattachmentoffoodprocessororgratebyhand)

FortheDressing½cupapplecidervinegar2-3tablespoonsagaveorsweetenerofchoicetotaste

Whiskdressingandtasteforseasonings.Useapinchofsaltifnecessary.Iprefermydressingjustslightlyonthesweetside.Pourdressingoverbeetsandletrestfor10-15minutes.Ialwaysdrinkanydressingleftinthebottomofthesaladbowl.

ColdNoodleSalad

ThismakesaperfectlunchwithsomeofyourfavoritefragrantAsianseasonings,andyouwillcertainlyfeelbetteraftereatingthiscomparedtonoodlescontainingwheatorgluten.Ifyoudonothaveaspiralizer,useapotatopeelerandmakenoodlesbypeelingthezucchiniintothinstrips.Theywilllooklikeaflatfettuccininoodle.Foreithermethod,removetheskinfromzucchini,orleaveiton,yourchoice.

Peelzucchini,cutinhalf,andspiralize.Placeintoabowlandsprinklelightlywithsalt.Letthezucchinirestfor15minutes.Breakorcutintoshorterlengthsifpreferred.

2scallions,chopped1smallcarrot,peeledandcutintothindiagonalpiecesthenintothinmatchstickstrips4tablespoonscilantro,chopped½cupChinesesnowpeas,stemstringremovedandchopped½cupbeansprouts2tablespoonblacksesameseeds

Patzucchinidryandsqueezelightlywithapapertoweltoremoveanyexcessliquid.Placeallingredientsinabowl,reservingthesesameseedsand½ofthescallions.

FortheDressing2tablespoonssesameseedoil(notraw,butyoucanmakeyourownbyblendingsesameseedsand

extra-virginoliveoilandlettingitrestfortwoweeks;strainanditisreadytouse)3tablespoonsextra-virginoliveoil3tablespoonsapplecidervinegar1clovegarlic,minced½-1teaspoonginger,mincedorgratedDashofcoconutaminosortamari1tablespoonagave,orsweetenerofyourchoicePinchofHimalayanseasaltApinchorsoofchilipepperflakes

Placeallingredientsexceptoliveoilintoasmallmixingbowl.Slowlyaddoliveoil,whiskingtoemulsify.Tasteforbalanceofseasoningsandadjusttotaste.

Squeezetheliquidfromthezucchiniandplaceallthesaladingredientsinabowl.Slowlymixindressinguntilnoodlesarewellcoated.

TOSERVEPlaceinindividualshallowservingbowlsorlargedinnerplate.Moundinthecenterandsprinklesesameseedsandchoppedscallionontopofeachportion.Ifthereisanydressingleft,serveinasmallcondimentdishonthesideoftheplate.

Tip

Serveasideofhomemadehotpepperoilforthosewholikeitspicy.Placeoilinabottleandadddriedhotchiliesorchilifakes.Thelongeritsits,thespicieritgets.

Ranch,ItalianHerbVinaigrette,andSecretSauceThousandIslandDressings

Dressings

SECRETSAUCETHOUSANDISLAN

1cupcashews,soakedfor4hours5-6halvedsun-driedtomatoes,soakedtosoften3tablespoonslemonjuice(about½lemon)1teaspoonofstone-groundmustardormustardseedsSalttotaste¼onion,choppedveryfinely1stalkcelery,choppedveryfinely

Blendallingredients,exceptonionandcelery,addingenoughwatertogetmixturemoving.Startwith½cup,addingmoreifnecessarytomakethickandpourable.

Whensmoothtexturehasbeenreached,removefromblenderandplaceintoabowl.Stirinreservedonionsandceleryjusttogivethedressingalittlechunk.

Letdressingrestinrefrigeratorovernightinaclosedcontainerforbesttaste.

BASICVINAIGRETTE

Thisisaverysimpledressingtocarrywithyouinasmallbottlewhendiningoutatrestaurants.Thisdressingusuallygoeswellwithmostsalads,andyoucanbeassuredthatyouwillhavethebestextravirginoliveoilandingredients.

1largelemon,juiced1clovegarlic,mincedHimalayanseasalttotasteFreshlymilledpeppertotastePinchofpaprikaPinchofherbesdeProvenceorotherfavoriteherbs6tablespoonsextra-virginoliveoil

Placeallingredientsexceptoliveoilintoabowl.

Pouroliveoilslowlyoverthebasicingredients,whiskingbrisklyasyoupour.Adjustfortaste.

ITALIANHERBVINAIGRETTE

½cupextra-virginoliveoil1tablespoonapplecidervinegar3tablespoonslemonjuice2teaspoonsagaveorsweetenerofchoicePinchofsalttotasteFreshlymilledblackpeppertotaste1teaspoonmixedherbs,oregano,rosemary,thyme1teaspoonfreshbasil,choppedWhisktoblendtogether.

Placeallingredientsexceptoliveoilintoabowl.

Pouroliveoilslowlyoverthebasicingredients,whiskingbrisklyasyoupour.Adjustfortaste.

RANCHDRESSING

MAKES1CUP

Goodforsaladsordips.1cupmayonnaise(seerecipeonp.61)½teaspoonfreshchives,finelychoppedordried¼teaspoondriedtarragon½teaspoonfreshparsley,finelychopped,or teaspoondriedparsley¼teaspoonoregano½teaspoongarlicpowder1teaspoonlemonjuiceFreshmilledpeppertotasteHimalayanseasalttotaste

Placeallingredientsinahigh-poweredblenderandblenduntilsmooth.

Storeinanairtightcontainerintherefrigerator.

Tip

Add½avocadoandblendtomakeathickdip.

Seaweed

Seaweedisanalgae.Theythriveinmineral-richenvironments.Theyabsorbandsupplyuswithcalcium,magnesium,potassium,iron,andiodine.Seaweedisespeciallygoodforwomenandisknowntohelpregulatehormonesandenrichthemetabolism.BothmenandwomenrequirevitaminAintheformofbeta-carotene,vitaminsB1,B2,B6,niacin,vitaminC,andEfoundinseaweed.Also,ithastraceamountsofvitaminB12,whichusuallydoesnotoccurinplant-based

foods.Seaweedcontainstracesofomega-6andomega-3fattyacidsandproduceantioxidants.Seaweedisknowntocleansethebodyoftoxinsandisgoodforhairandnailgrowth.Couldseaweedbeasecretforalongandhealthylife?Tomeitis,andIregardseaweedasveganseafood.Ifyou’veorderedaseaweedsaladinaJapaneserestaurant,manytimesitisa

verybrightgreen.I’mtoldthiskindofseaweedhascoloringadded,andI’vealwayswonderedifitwasactuallyseaweed.ThedriedseavegetablesIbuycomeinavarietyofcolorsandtextures,includingred,white,clear,green,andblack,butnothinglikethe“neon”green.Therearemanyformsofseaweed:palm,nori,dulse,hijiki,arame,kombu,andwakame,tonamejustafew.FreshisbestandcanbepurchasedatAsianmarkets.Butdriedseavegetablesworktooifyouknowthesupplierandit’sharvestedfromcleanwaters.

SeaweedSalad

-½cupdriedseaweed

Seaweedtakes15minutestosoak,drain,anduse.

FortheDressing2tablespoonssesameseedoil1teaspooncoconutaminosortamari½clovegarlic,crushedPinchofchiliflakesifyoulikealittlespice1tablespoonextra-virginoliveoilteaspoonfreshginger,grated1tablespoonapplecidervinegar

Whiskallingredientsuntilwellincorporatedandpouronsalad.

Topwithsesameseedsandgreenpartofascallion.

TomatoArugulaTapenade

CHAPTER9

cheese,Pâtés,

TAPENADES,WRAPS,and

ROLES

Cheese

Somevegetariansfinditdifficulttogiveupcheeseeventhoughsomeknowit’snotthebestfoodtoconsume.Cheeseisveryhighincaloriesandfat.Tothat,addsodiumandcholesterol.Cheesemaytastegood,butlikeallanimalproducts,thereisnoreasontoeatitwhenyouhavehealthyalternatives.Trysomeofthesecheeserecipes,andsoonyouwillbemakingyourown

creations.Innotime,youwilllosethedesiretoconsumedairycheese.Basicrawcheesesmaycontainnuts,probiotics,orrejuvelacforcuring,lemon,salt,nutritionalyeast,andsomeIrishmossforthickening.Youcanaddavarietyofherbstoenhancetheflavor.

BasicHerbedCheese

2cupsmacadamia,cashews,pinenuts,oralmonds,soaked4hoursin3cupsfilteredwater1teaspoonslemonjuice½teaspoonHimalayanorCelticseasalt½teaspoonprobioticpowder1tablespoonnutritionalyeast(notraw)1ormorecupsofwaterasneeded

Blendallingredientsinahigh-poweredblenderuntilsmooth.Startbyadding½cupwater,blend;addmorewaterasneededusingatamptoscrapesidesdownandtokeepnutmixturemoving.Addmorewateratablespoonatatimeifnecessary.Textureshouldbesmoothandverythick.Tasteandadjustsalt.

Placeastraineroverabowlandlineitwithcheesecloth.Scrapecheesemixtureintoastrainerandplaceanotherpieceofcheeseclothontop.Wrapupthesidesoftheclothtocoverthemixtureandplaceaweightontopjustheavyenoughtoslowlyandgentlypushouttheextraliquid.Leavefor24hourstocultureatroomtemperature.

Removecheesefromclothandplaceinacoveredcontainerandstoreintherefrigerator.Orplaceinasmallmoldwithremovablebottomthathasbeenlinedwithclearkitchenwrap.Cheesefirmsupasitchills.Finishedcheesecanbestoredintherefrigeratorforatleastaweek.

Ifyouchoose,shapecheeseinamoldanddehydratefor10hoursat105degreestogivethecheesearind.Removefromdehydratorandplacethecheeseintherefrigeratoruntilitsetsbeforeremovingmold.

Tip

Aftercheesehascured,youcanmixin1teaspooncoconutaminos,tamari,miso,namashoyu,orBragg’s;herbsofchoice,includingchives,garlic,blackpepper,dill,andsun-driedtomato.orformintoawedge,log,orballandcoatwithfreshherbs.Servewithflaxcrackers,veggies,oruseonrawbreadorpizzas,rollinnorisushi,collardwraps,andmuchmore.

CreamCheese

2cupscashews,soaked4hoursin3cupsfilteredwater1teaspoonlemonjuice½teaspoonHimalayanorCelticseasalt4tablespoonsIrishmosspaste½teaspoonprobioticpowder1tablespoonnutritionalyeast,notraw1cupwater,ormoreifneeded

Blendallingredientsinahigh-poweredblenderuntilsmooth.Startwith1cupofwater,addingmoreifneededtomakeasmoothbutthickmixture.Tastetoseeifallthenutsarebrokendownandthemixtureissmooth,creamy,andthick.

Placeastrainerlinedwithcheeseclothoverabowl.Scrapecheesemixtureintoastrainerandplaceanotherpieceofcheeseclothontop.Wrapupthesidesoftheclothtocoverthemixtureandplaceaweightontopjustheavyenoughtoslowlyandgentlypushouttheextraliquid.Leavefor24hourstocultureatroomtemperature.

Removecheesefromclothandplaceinacoveredcontainerandstoreintherefrigerator.Cheesefirmsupasitchills.Canbestoredintherefrigeratorforatleastaweek.

Tomakecreamydillcheese,add2tablespoonsfinelychoppeddillafterthecheeseisremovedfromthecheesecloth.Mixwelluntilincorporated.

CheddarCheese

2cupsmacadamianuts,soaked4hoursin3cupsfilteredwater1tablespoonpaprika1teaspoonlemonjuice½teaspoonHimalayanorCelticseasalt½teaspoonprobioticpowder1tablespoonnutritionalyeast(notraw)teaspoonturmericteaspoonpaprika

1cupwater,ormoreifneeded

Blendallingredientsinahigh-poweredblenderuntilsmooth.Startwith1cupofwaterandaddmoreifneededtomakeasmoothbutthickmixture.Tastetoseeifallthenutsarebrokendownandthemixtureiscreamyandthick.

Placeastraineroverabowlandlineitwithcheesecloth.Scrapecheesemixtureintoastrainerandplaceanotherpieceofcheeseclothontop.Wrapupthesidesoftheclothtocoverthemixtureandplaceaweightontopjustheavyenoughtoslowlyandgentlypushouttheextraliquid.Leavefor24hourstocultureatroomtemperature.

Removecheesefromclothandplaceinacoveredcontainerandstoreintherefrigerator.Cheesefirmsupasitchills.Finishedcheesecanbestoredintherefrigeratorforatleastaweek.

Lineamoldthesizeyouwantyourcheesetobewithclearwrapandplacethecheeseinthemold,pressingitin.Taponthecountertoremoveanyair.Refrigerateuntilithardens.

PimentoCheese

½cupredbellpepper,finelychopped2cupscashews,soaked1hourin3cupsfilteredwater2teaspoonslemonjuice½teaspoonpaprika½teaspoonHimalayanorCelticseasalt½teaspoonprobioticpowder1tablespoonnutritionalyeast(notraw)1cupwaterormoreifneeded

Putchoppedredbellpeppersinasmallglasscontainer.Sprinklesaltoverthetopandcoverwithoil.Dehydrateat110degreesfor1-2hoursuntiltheysoften.

Drainpeppersfromtheoil.Blendallingredientsexceptpeppersinahigh-poweredblenderuntilsmooth.Startwith1cupofwaterandaddmoreifneededtomakeasmooththickmixturewithoutlumps.Keepthemixtureasthickaspossible.Add1tablespoonoftheredpeppersandblenduntilincorporated.

Placeastrainerlinedwithcheeseclothoverabowl.Scrapecheesemixtureintoastrainerandplaceanotherpieceofcheeseclothontop.Wrapupthesidesoftheclothtocoverthemixtureandplaceaweightontopjustheavyenoughtoslowlyandgentlypushouttheextraliquid.Leavefor24hourstocultureatroomtemperature.

Removecheesefromclothand,withaspatula,blendintheremainingredpeppers.Tasteforsalt.Placeinacoveredcontainerandstoreintherefrigerator.Cheesefirmsupasitchills.Finishedcheesecanbestoredintherefrigeratorforatleastaweek.

Shapebyhand,oruseamoldtoshapeasdesired.Lineamoldwithclearwrapandpackthecheesefirmlyintothemold,tappingcontaineronthecountertoremoveanyair.Refrigerateuntilithardensandliftouttheclearwrap.

SourCream

1cupcashews,soakedfor4hours½teaspoonprobiotics,forcuring1teaspoonunpasteurizedlightmisopaste¼teaspoonsalt3tablespoonslemonjuice¾-1cupwater

Placeallingredientsintoahigh-poweredblenderandblenduntilsmoothandcreamy,addingmorewaterifnecessary.Placeinacoveredcontainerandstoreintherefrigerator.Mixturethickensasitchills.Forthinnerconsistency,addwaterasneeded.Forthickerconsistency,add2tablespoonsofIrishmosspaste.Mixturecanbeputinasqueezebottlefortoppinganddecorating.

Tip

Cutrecipeinhalfifyouonlyneedasmallamountfortoppingadish.

CashewParmesan

1cupcashews1clovegarlic½teaspoonHimalayansaltortotaste

Pulse-chopallingredientsinafoodprocessoruntilitlookslikethetextureofParmesancheese.Youwantthepiecesverytiny.Addmoresaltifneededtotaste.

Willkeepinrefrigeratorforaseveralweeks.Useonpastas,salads,maindishes,andvegetables.

Pâtés,Hummus,andTapenades

Pâtésareagreatstapletokeepinyourrefrigeratorformomentsyoumightneedaquicksnack.Pâtésareveryversatileand,becausetheyaresatisfying,canhelpyoustayontherawpath.Whenyoudon’thavetimetofixameal,allyouneed

isahummusorpâté,alettuceorcollardleaf,anorisheet,orafewmatchstickveggies,andyouhaveanenjoyablesnack.

ZucchiniHummus

2zucchinis,peeledandcoarselychopped1lemon,juiced3clovesgarlic,minced1cuprawtahini¼cupsesameseeds½teaspoonHimalayanseasaltortotasteFreshlymilledpeppertotaste½teaspooncuminWaterasneeded3tablespoonsextra-virginoliveoilPaprika

Placeallingredientsexceptfortheoliveoilandpaprikainblender.Blend,addingwateralittleatatimetomakeathick,smoothconsistency.Tasteforseasonings.Alittlebitmoretahini,moresalt,orjalapeño?Youdecide.

Placeonaflatplateandcreateashallowwellinthecenterofthehummuswithatablespoon.Addtheoliveoiltothewell,sprinklewithpaprika,andgarnishwithfinelychoppedparsley.

CashewHummus

1cupcashews,soakedfor4hours1tablespoonlemonjuice3tablespoonstahini1-2clovesgarlic½teaspooncuminHimalayanorCelticseasalttotasteWaterasneededtomakemixturesmooth

Placeallingredientsinahigh-poweredblender,addingwatertokeepthemixturemovingandonthethickside.Blenduntilsmooth.

Servewithflaxcrackers,rollintoawrap,oruseasadipwithrawveggies.

Tzaziki

InGreece,thisdishiscalledtzaziki.InIndia,it’scalledraita,butwhateverit’scalled,ittastesgreat.

1cupcashews,soakedfor4hours½cuppinenuts,soakedfor4hours1tablespoonlemonjuice1teaspoonofextra-virginoliveoil½cupwater1cucumber,seededandfinelychopped1scallion,choppedHimalayansalttotaste1tablespoonfreshdill,chopped

Lightlysaltcucumbersandletrestfor30minutestoreleaseliquid.Blendcashews,pinenuts,lemonjuice,andoliveoilinhigh-poweredblender,addingwateralittleatatimetomaintainacreamyconsistency.Whentextureissmooth,scrapeintofoodprocessor.Addremainingingredientsexceptdillandpulse-chop4times.

Placemixtureinacontainerandincorporatechoppeddill.Chillinrefrigerator4

hoursorovernight.Ifmixtureistoothickafteritchills,addatablespoonortwooffilteredwatertothin.Textureshouldbecreamyandsmooth.Morechoppedcucumbermaybeaddedifdesired.

(Forsproutinggarbanzobeansforhummus,seesproutinginstructions,page115)

MushroomPâté

2largeportobellomushroomcaps,or12-15babyportobellomushrooms½cupwalnuts1clovegarlic2tablespoonsextra-virginoliveoil2tablespoonstamari,namashoyu,orBragg’sFreshlymilledblackpepper

Wipemushrooms’capswithadamppapertowel.Removestemandcutoffasmallpieceofthebottom.Slicemushroomsandmarinateinoilandcoconutaminosortamari,includingstems.Marinatefor30minutes,turningoccasionally.

Placewalnutsinfoodprocessorandpulseuntilbrokendown.Addgarlicandmarinatedmushrooms.Pulse-chopuntilmixtureisincorporatedandslightlychunky.Tasteforseasoningsandadjusttotaste.

Servewithflaxcrackersorrollwithothervegetablesintoawrap.

PumpkinandSunflowerSeedPâté

1cuppumpkinseeds1cupsunflowerseeds2tablespoonslemonjuice½cupscallions2tablespoonstahini1tablespooncoconutaminos,misopaste,tamari,namashoyu,orBragg’s1-2smallclovegarlic,crushedHimalayanseasalttotasteWater,startwith½cupandaddmoreifneeded

Grindpumpkinseedsandsunflowerseedsinahigh-poweredblender,spiceorcoffeegrinder.Placeseedmixtureandremainingingredientsinfoodprocessor

andpulse-chopuntilsmooth,addingwaterasneeded.

Servewithflaxcrackersorrollinawrap.

Redpepperpâté

1cupwalnuts½cupcashews1redpepper,seededandcutinchunks1celeryrib,cutinpieces1scallion,cutinpieces3tablespoonscoconutaminosortamari3-4grindsHimalayanorCelticseasalt1tablespoonextra-virginoliveoil½teaspooncurrypowder1clovegarlic

Inafoodprocessor,placewalnutsandcashews.Pulse-chop4–5timestobreakdown.Addremainingingredientsandpulseuntilsmooth.

Useasadipforvegetablesorcrackers,wrappedinanorisheetorlettuceleaveswithraisinsandsprouts.

TapenadesforBreadsorCrackers

1.TomatoArugulaTapenade:BrushapieceofMediterraneanflatbread(seepage99)withcrushedgarlic-infusedextra-virginoliveoil.Makeamixtureofchoppedtomatoes,ribbon-slicedarugulaandbasil,verythinslicesofzucchini,andredorsweetonion.Sprinklewithadashofoliveoil,apinchofsaltandpepper,andspoonontothetopoftheflatbread.

2.OliveTapenade:1cuprawchoppedolives;¼cupsoftenedsun-driedtomatoes,chopped;1tablespooncapers;1crushedgarlicclove;1tablespoonchoppedbasil;pincheachofthyme,oregano,rosemary,andmarjoram;saltandpeppertotaste.Mixwellandspoonontopofflatbread.

3.MushroomTapenade:Inyourfoodprocessor,place½cupwalnuts,1cupportobellomushrooms,¼pieceofasmallonion,1tablespoonsofcoconutaminosortamari,andpulse-chopuntilincorporated.Addafewgrindsoffreshgroundpepper,tasteforsaltiness,andtoptheflatbreadwithmixture,addingaribbonofbasilgarnish.

Wrap,Roll,andAssembly

Wrapsandrollsarestaplesinarawfoodhome.Theyaresimpleandquicktomake,andthepâtéandhummusfillingscanbestoredintherefrigeratorforafewdays.Thewrap,oroutsideofthefilling,consistsofcollardleaveswithstemsremoved,romaineorbutterlettuceleaves,cabbageleaves,untoastedrawnorisheets,andavarietyofcorn,spinach,andcoconuttortillas.Thefillingsforthewrapsandrollsareendlesscombinationsofpâtés,

avocado,rawcheeses,hummus,vegetables,fruits,andherbs.

LettuceWrapSalad

SERVES2-3

Ilovethesebecausetheyaresosatisfyingandquicktomake.1½cupjicama,finelychopped1½cupshiitakemushrooms,finelychopped¼cupredonion,finelychopped¾cupredbellpepper,finelychopped

1cupbeansprouts,finelychopped2scallions,finelychopped½cupChinesepeapods,finelysliced3tablespoonstamari1tablespoonlimejuice1tablespoonextra-virginoliveoil1headbutterlettuceleaves½cupmintleaves½bunchcilantro,withstems

Washlettuceleavesandwrapinpaperorkitchentowels.Placeinrefrigeratortochillandcrisp.Marinatechoppedvegetablesexceptlettuce,mint,andcilantro,inoilandtamarifor10minutes.

TOSERVE

Placefillingonplateandservelettuceleaves,cilantro,andmintonaseparateplate.Makewrapbyplacingfillingonabutterlettuceleaf,alongwithapieceofmint,cilantroleaves,andadrizzleeachofthepeanut,cilantro,andtamarisauces.Fillingcanbeservedwarmorcold.Ilikeitwarmespeciallywithcrispchilledlettuceleaves.

Tip

Placeingredientsindehydratorat110degreesfor1hourtowarmandslightlysoftenvegetables.

Sauces

MAKE3DIPPINGSAUCES,WHICHCANBEUSEDFORANYWRAP

PEANUTSAUCE

¼cuprawpeanutbutterorrawalmondbutter1garlicclove,mincedorcrushedJuiceof1lime2tablespoonsagavenectar3tablespoonstamariornamashoyu3tablespoonswaterorasneededtodesiredtexture2teaspoonsgratedgingerorpinchofpowderedgingerPinchcrushedredpepperflakestotaste;orforaspicierversion,addfinelychoppedserranochili.

Inamixingbowl,whisktogethernutbutter,garlic,limejuice,agavenectar,tamari,water,ginger,redpepperflakes.Mixuntilsmooth,addingwaterasneededtoreachpourableconsistency.

CILANTROSAUCE

½cupcilantro,finelychoppedJuicefrom½lime1tablespoonofwaterDashofsweetenerofchoice

Stiruntilsmooth.

COCONUTAMINOSORTAMARI

2tablespoonscoconutaminosortamari2tablespoonwater

Stirtogether.

FillingIngredientsforWrapsandRolls

PÂTÉSANDHUMMUS

Redpepperpâté,zucchinihummus,garbanzobeanhummus,basilgarlichummus,olivetapenade,orhummus.

VEGETABLEFILLINGS

Matchstickorjuliennevegetables,includingthefollowing:carrots,cucumbers,jicama,sweetbellpeppers,zucchini,mushrooms,andspinach.

SAVORYFILLINGS

Pâtés,hummus,sprouts,lettuce,spinach,avocado,coconutmeat,sun-driedtomato,blackolives,capers,andnutcheese.

SWEETFILLINGS

Rawalmondorcashewbutter,bananas,mango,papaya,pear,strawberries,blueberries,raspberries,blackberries,peaches,plums,kiwi,cherries,driedcoconut,apricots,figs,cacaotruffles,choppednuts,sweetcreamcheese,icecream,raisins,anddates.

SAUCESFORWRAPSANDROLLSTODRIBBLEONORDIPINTO

Cacaosauce,raspberrysauce,apricotsauce,tahini,lemondressing,tamaridippingsauce,rawpeanutbutterdippingsauce,limedippingsauce,cashewcreamsauce.

TORTILLASANDCREPESHELLS

Savoryorsweet,tortillawrapsareatreatforarawfooddiet.Bringoutyourinnerchefandbecreative.Fillshellswitharawversionofoldfavoriteflavors,orcreatesomenewones.Tortillascanrangeincolordependingoningredients.Enjoyalivelydarkgreenbyusingspinach,arichroastedyellowusingcornorsweetyellowbellpepper,andredororangebyusingsweetpotato,butternutsquash,orbeet.Avarietyofcolorsforalargesocialgatheringisalwaysabighit.

CornTortillas

6-8earscorn,kernelscutoffthecob½cupgroundgoldenflaxseeds(groundinaspiceorcoffeegrinder)¼cupdicedyellowonionteaspoonHimalayanorCelticseasalt

¼teaspooncombinedMexicanseasonings,cumin,oregano,andgarlicpowder1teaspoonextra-virginoliveoilWaterifnecessary

Blendallingredientsexceptflaxmealinahigh-poweredblenderuntilsmooth,addingwaterifneededtomakeasmoothtexture.Addflaxmealandadjustliquidifnecessary.Blendintoasmooth,thick,butpourableconsistency.Tasteandadjustforseasonings.Pour2-3tablespoonsonanonstickdehydratorsheetandshapeintoroundswithspatulaorbackofatablespoon.Dehydratefor5hoursat110degrees.Whendryontop,flipontodehydratormeshscreenanddehydrateanother5-6hoursoruntiltortillaisdryyetstillpliable.Becarefulnottooverdehydrate.Storeinaziplockbaginrefrigerator.Willlastthreedays.

SweetRedPepperCoconutWrap

7Thaibabycoconuts,meatonly2redbellpeppers2dates,soaked¼cuppinenutsHimalayanorCelticseasaltWaterasneeded

Blendallingredientsexceptflaxmealinahigh-poweredblenderuntilsmooth,addingwaterorapplejuiceasneededtomakeasmoothtexture.Addflaxmealandadjustliquidifnecessary.Blendintoasmooth,thick,butpourableconsistency.Tasteandadjustforseasonings.Pour2-3tablespoonsonanonstickdehydratorsheetandshapeintoroundswithaspatulaorbackofatablespoon.Dehydratefor5hoursat110degrees.Whendryontop,flipontodehydratormeshscreenanddehydrateanother5-6hoursoruntildryyetstillpliable.Becarefulnottooverdehydrate.Storeinaziplockbaginrefrigerator.Willlastthreedays.

Tip

Recipescallforspreadingontononstickdehydratorsheetsintorounds;however,youcanspreadintoonelargesquareandcutintofourequalparts.

VerdeTortillaWrap

1cupspinach2zucchinis,coarselychopped½greenbellpepper¼mediumonion,coarselychopped1avocado,cutintochunks1tablespoonparsley¼cupbasil1teaspoonextra-virginoliveoil½cupflaxseed,groundintoamealinspiceorcoffeegrinderPinchofHimalayanorCelticseasaltWaterasneeded

Blendallingredientsexceptflaxmealinahigh-poweredblenderuntilsmooth,addingwaterorapplejuiceasneededtomakeasmoothtexture.Addflaxmealandadjustwater.Blendintoasmooth,thick,butpourableconsistency.Tasteandadjustforseasonings.Pour2-3tablespoonsonanonstickdehydratorsheetandshapeintoroundswithaspatulaorbackofatablespoon.Dehydratefor5hoursat110degrees.Whendryontop,flipontodehydratormeshscreenanddehydrateanother5-6hoursoruntildryyetstillpliable.Becarefulnottooverdehydrate.Storeinaziplockbaginrefrigerator.Willlastthreedays.

SweetPotatoWrap

2cupssweetpotatoes,peeledandcoarselychopped3dates,soakedandpureed,or1tablespoonagaveorsweetenerofchoice½banana1tablespoonextra-virginoliveoil½teaspooncinnamonPinchofpowderedginger¾cupflaxseed,groundtoamealinspiceorcoffeegrinderFilteredwaterorfreshapplejuiceasneeded

Blendallingredientsexceptflaxmealinahigh-poweredblenderuntilsmooth,

addingwaterorapplejuiceasneededtomakeasmoothtexture.Addflaxmealandadjustliquidifnecessary.Blendintoasmooth,thick,butpourableconsistency.Tasteandadjustforseasonings.Pour2-3tablespoonsonanonstickdehydratorsheetandshapeintoroundswithaspatulaorbackofatablespoon.Dehydratefor5hoursat110degrees.Whendryontop,flipontodehydratormeshscreenanddehydrateanother5-6hoursoruntildryyetstillpliable.Becarefulnottooverdehydrate.Storeinaziplockbaginrefrigerator.Willlastthreedays.

HowtoAssembleaCollardwrap

Uselargecollardleaveswithcenterstemremoved.Layleafflatonachoppingboardanduseasharpknifetoslicethestemout.Washandpatleavesdry.Rubcollardleaveswith½teaspoonlemonjuice,½teaspoonextra-virginoliveoil,andapinchofseasalt.Placetheshinysidedownonachoppingboard.Makeafillingofnutmixturecontaining1cupsoakedwalnuts,smallpieceof

onion,crushedgarlic,lemonjuice,andsaltandpeppertotaste.Choptillfineinfoodprocessor,oruseatablespoonofpâtéorhummusplacedabout¾ofthewaydowntowardtheendofthecollardleaf.Ontopofnutmixtureorpâté,addanassortmentofthinlyslicedredorgreen

cabbage,microgreens,matchstickjuliennecarrots,redbellpepper,scallion,apieceofnorisheet,orcoconutmeat.Bothendswillbeopenwhenrolled,soextendafewpiecesofvegetablesoutoneside.Foldtheshortendoverthefillingandbeginrollinguptightlyuntilyoureach

theend.Layrollseam-sidedownonaplate.Anothermethodtorollingistooverlaptwoleavessidebyside,allowingenoughleafsothesidescanbefoldedinwhenrollingandthefillingbecomesclosedinalittlepackage.

HowtoAssembleaNoriSheetWrap

Useafullsheetofnori,shiny-sidedown,onabamboo-rollingmat.Amathelpsrolltobetightandevenwhenfinished.ArollingmatcanbepurchasedatAsianmarketsoronline.Toavoidasoggyroll,makeabedforyourfillingbyplacingadryromainelettuceleaforapileofdrybabyspringmixgreensattheendclosesttoyou.Continuebyplacingonelayeratatimeofyourpâté,hummus,andthinlyslicedvegetablesontopofthelettuce.Keepinmindtheendswillbeopenwhen

finished.Youcanusesomeofthevegetablestoprotrudeoutbothsidessowhentherolliscutandstoodonend,itwillmakeanattractiveserving.Pileonmorefillingthanyouthinkyouneed;asyourolltightly,the

ingredientswillbecomecompressed.Whenallingredientsareinplace,lifttheendofthebamboomatnearestyouandfolditovertheingredients.Thisiswhereyouneedtotuckinthevegetablesandmakethatfirstrolltight.Continuetocarefullyrollthenorisheetinsidethebambooroller,applyinga

light,evenpressure.Whenfinished,useevenpressurewiththebamboomatsoitistightlyrolled.Whenfinishedrolling,wetyourfingerinfilteredwaterandrunitovertheopenedgeofthenorisheet.Itonlyneedsasmallamounttoseal.Presswithrollertoseal.Cutdesired-sizepieceswithaverysharpknife.Thenoricanbecutinslicesorinhalfdiagonally.Thelongerthefillednorirollrests,themoremoisturethesheetsabsorb,makingitrubberyanddifficulttochew.Besteatenshortlyaftermaking.

SushiRice

MAKES1CUP2cupsparsnips,peeledandcoarselychopped4tablespoonspinenuts1tablespooncoconutaminosorunprocessedwhitemisopasteblendedwithwatertomakethinand

smooth

Pulseparsnipsandpinenutsinfoodprocessorintorice-likepieces.

Placeparsnipmixtureinamixingbowlandblendincoconutaminoormisopaste.

Tasteforsaltinessandaddmoreifneeded.

Tip

Useinnorisheetstomakesushirolls.

ADDITIONALNORIROLLFILLINGS

Redpepperpâté,vegetablepatties,avocado,umeboshipaste,wasabi,Napacabbage,romaineleaf,bokchoy,sunflowerorpeasprouts,driedcoconut,cilantro,andmintleaves.

HowtoAssembleaCabbageLeafwrap

Thereisatricktogettingawholeleafoffacabbagehead.It’sdonebycuttingoutthecoreandplacingthecabbageheadcore-sidedownintoalargebowlofwaterfilledwith2-3cupsofice.Leavetheheadinthewaterforseveralhoursorovernightintherefrigerator,orifleftonakitchencountertop,addmoreicecubes.Thecabbageleaveswillstarttoopenupandyoucancarefullypeelthemoffwhole.Anotherwayistocutthecabbageheadinhalf,removecore,andcarefully

peeloffleavesundercoldrunningwater.Thefirstmethodallowslargerleavesforrolling.Whenassemblingacabbagewrap,trimasmallthinstripfromthehard-stem

endofeachleaftomakerollingeasier.Leavesmaybefilledandrolled,orjustfilledandfoldedinhalf,tacostyle.

HowtoAssembleaLettuceLeafwrap

Useromaine,butter,Belgianendive,orradicchioleaf.Fillleafwithdesiredingredientsandrolloreatopenface.Butterlettucefoldsovernicelyasitisasoftlettuce.Belgianendive,alsoknownasFrenchendive,isathincylinderoftightpale

greenleaves.Radicchioistightlyleafed,round,darkredwithmarbledcreamywhitestreaksrunningthroughtheleaves.Ofthechicoryfamily,ithasatinybittertasteandmightnotbeeveryone’scupoftea.Ifyoulikearugula,youmightlikeradicchio.

QuickLettuceWrap

Use½redcabbageleafasanindividualcontainercupforeachofthefollowing:

shreddedcarrot,thinlyslicedcucumber,beansprouts,andshreddedzucchini.Use½avocadoforeachperson.Cutavocadoinhalfandremovepit.Sliceeachhalfdiagonallyintostripsandremovethemeatfromtheskinwithalargetablespoon.Fantheavocadoonaplatewiththeindividualfilledcabbageleavessurroundingit.

Serveleavesofchilledromaineorbutterlettuceonaseparateplatewithstems

ofcilantroandmint.Eachguestcanmakehisorherownlettucewrapbyplacingthefillingontheleaf,addingapieceofmintandcilantro,anddrizzlingitwithsauceofchoice.

FrenchEndive

Notmuchworktofilltheseleaveswitharawhummus,nutbutterorvegetables

ofyourliking.Frenchendiveleavesarecrunchy,andslightlybitter.Theymakebeautifulhorsd’oeuvresandalovelydishforapotluck.

HowtoAssembleaCucumberwrap

Lengthwise,sliceanunpeeledEnglishcucumberwithmandolinslicerintothinpliablestrips.Spreadathinlayerofpâté,hummus,ormashedavocadotocoverthestrip.Cutmatchstickvegetables1inchlongerthanthewidthofthecucumber.Leaveaninch’sspaceandstartfromoneend,layingmatchstickvegetablesinarowevenlyacrossthebottom.Vegetableswillprotrudefromoneside.Bringenduptofoldoverthevegetables.Continuerollingtightly.Useatoothpicktoholdtogetherandstandopenendonaplateorlayrollseam-enddown.

CHAPTER10

vegetables

AND

SIDEDISHES

ModernBrusselsSprouts

SERVES2

Manypeopledonotcareforcookedbrusselssprouts,butIthinkthisrawversionmightchangeamindortwo.Cruciferousvegetableshavewonderfulcancer-fightingproperties.

½poundbrusselssprouts,verythinlysliced

FortheDressing2tablespoonsextra-virginoliveoil(orpumpkinseedoil)1½tablespoonslemonjuice3tablespoonsgreenonionsorchives,choppedHimalayansaltandfreshlymilledpeppertotastecupalmonds,sliced

Inasmallmixingbowl,placealldressingingredientsexceptthealmonds.

Whiskuntilwellblended.Tasteforseasoningsandadjusttotaste.Pourdressingoverbrusselssproutsandtosslightlytocoatwiththedressing.

TOSERVE

Placeonindividualsaladplateandsprinklealmondsontop,orusealargerbowlforabuffet-styleservingorpotluck.

MashedParsnipsandCauliflower

Adeliciousreplacementformashedpotatoes.

½cupscashews,soaked3-4hours1½cupsparsnip,peeledandcutinto2-3inpieces.

½cupcauliflower,cutintopiecesJuiceof½lemonHimalayanseasalt1tablespoonextra-virginoliveoil1smallcloveofgarlicorscantamountofgarlicpowder2tablespoonsofnutritionalyeast(notraw)½cupfilteredwater1teaspoontruffleoilorpinchoftrufflesalt(optional)Freshlymilledpepper

Placeallingredientsexcepttruffleoilinthefoodprocessorandchopfine.Addwatertomakeitasmooth,thickmixture.

Ifmixtureisnotsmoothenough,transfertoahigh-poweredblenderandblenduntilsmooth.Addalittlewateratatimeifnecessarytokeepblenderspinning.Youwantthemixturetheconsistencyofmashedpotatoes.

Tip

Addtruffleoilorsalt,orotherherbs,totaste.

Ratatouille

SERVES4-6

RatatouilleoriginatedinthesouthofFranceandisacombinationofsimplestewedvegetables.Traditionallyservedasasidedishorincrepesandomelets,ratatouillecanstandaloneasafullmeal.Therearehundredsofversionsofthisclassicdish,andI’maddingarawonetothelist.

3tablespoonsextra-virginoliveoil1mediumonion,chopped

1eggplant,peeledandcutintocubes.1-2zucchini,coarselychopped2sweetbellpeppers,oneredandoneyellow,coarselyshopped4tomatoes,seededandcoarselychoppedteaspoonoreganoteaspoonmarjoram

½cuprawolives,cutinhalf¼cupcapersHimalayanorCelticseasalttotasteFreshlymilledpepper

Placeeggplantcubesinacolanderandsprinklewithsalt.Letrestfor1hourtosweatandreleaseliquid.

Heatoliveoilinaglassbakingdishindehydratorat115degreesorinadoubleboileruntilwarm.

Pateggplantsdryandplaceallchoppedvegetablesinbakingdishwithheatedoliveoil.Mixtocoat.Sprinklewithherbs,salt,andpepper,andmixagain.Add2tablespoonsofwaterandcoverwithfoil.Dehydrate6hoursoruntilvegetablesaresoft.Adjustseasoningstoyourliking.

Servewarmoratroomtemperature.

Goodoverwarmsproutedwildrice(seerecipeonpage170).

StuffedZucchiniSquashBlossoms

SERVES4-6

Thisisasummerdishwhenzucchinisareinpeakseason.6-12zucchinisblossomswithorwithoutminizucchinisattached2tablespoonschives,chopped1tablespoonbasil,choppedteaspoonoregano,ground

1recipebasiccheese(seerecipeonp.143)1tablespoonextra-virginoliveoilHimalayansaltFreshlymilledpepper1largezucchini,thinlysliced,forliningsteamerteaspooneach,oreganoandmarjoram,ground

Blendchives,basil,oregano,andmarjoramintocheesewithaspatula.AddHimalayansaltandfreshlymilledpeppertotaste.Gentlyopenflowerandstuffwithcheesemixture.

Lineavegetablesteamer(bambooworksbest)lengthwisewithverythinslices

ofzucchiniorlettuceleaves.Placeblossomsontopofzucchiniorlettuceandlightlysprinkleonoliveoil.Coverwithfoil.Placeaglassbakingdishwithwaterindehydratorbottomandsetthesteamerofblossomsontop.Dehydrate1-2houruntilwiltedandwarm.

TOSERVE

Placeinabowlandforanextratreat,drizzleacoupleofdropsoftruffleoilortrufflesaltontop.

JicamaFries

1jicama1tablespoonextra-virginoliveoil½teaspoonHimalayanseasaltortotaste1tablespoonpaprika

½teaspoongarlicpowderPinchchilipowderifyoulikeitspicy

Peelandslicejicamawithamandolinslicerintoevenfrenchfrystrips,oruseasharpknife.Placeinabowlandaddallingredients,mixingwelltocoat.Eatasis,ordehydratefor1hourat110tomakethemwarm.Servewithketchup(seerecipeonpage61).

KaleChips

Onceyoumakethisbasickalechiprecipe,youwillbeinspiredtoaddotherherbsandspices,includingpizzaherbs,Italianmix,herbesdeProvence,Mexicanspices,cashewcream,andanyflavoryoucrave.

2buncheskale,eitherdinosaurorcurly2tablespoonsextra-virginoliveoil3tablespoonscoconutaminos,tamari,namashoyu,orBragg’sSprinkleofgarlicpowder½cupormorenutritionalyeastflakes(notraw)

Removekalecenterstembyplacingonachoppingboardandusingasharpknife.Runtipofknifeclosetothestemtoremove.Cuteachleafinhalforleavewhole.Youwantthekalepieceslargeastheyshrinkquiteabitindehydration.

Placekaleinabigbowlandaddallingredientsexceptnutritionalyeast.Mixwellandmassagewithyourhands.Sprinkleonnutritionalyeastandmixwiththongs,makingsureallleavesarecoatedwithyeast.(Itgetssticky,soaddmorenutritionalyeastifdesired.)Nutritionalyeastgiveschipsacheesyflavor.

Placestripsdirectlyonmeshdehydratortraysfor4-5hoursat115degrees.Whenfinished,theyshouldbecrispy.It’seasytoeatthemrightoffthedehydratortraybeforetheyarefinished...veryaddictive!

NachosThisSideoftheBorder

1recipecornchips,madealittlethickertoholdthecheesesauce.(Seerecipe,p.101.)

CHEESESAUCE

MAKES2CUPS2cupscashews,soakedfor4hours1redbellpepper,seededandcutinhalf3tablespoonsnutritionalyeastteaspoonturmericteaspoonpaprika

1clovegarlic,cutinhalfteaspoonsalt,or1tablespooncoconutaminos,tamari,ornamashoyu

1cupormorewaterasneeded

Drainandrinsecashews.Placeallingredientsinyourhigh-poweredblender.Add½ofthewaterandblend.Addmorewaterasneededtomakeapourable,smoothcheese.Tasteforseasoningsespeciallysalt,andaddmoreifneeded.

Heatcheeseinglasscontainerindehydratorsetat105–110degrees.

NACHOTOPPINGS

Avocado,choppedScallions,chopped

TOASSEMBLE

Pilecornchipsontoaplate.Pourwarmcheesesauceoverthechips.Addchoppedavocado,choppedscallions,choppedtomatoes,andhotpeppersifyoulike.

MiniTostadas

6-8earscorn,kernelscutoffthecob½cupgroundgoldenflax(groundinaspiceorcoffeegrinder)¼cupofdicedyellowonionteaspoonsalt

¼teaspooncombinedMexicanseasonings,cumin,oregano,andgarlicpowder

Mixcorn,onion,andsaltinthefoodprocessoruntilonthesmoothside.Addgroundflaxandpulsetoblend.SometimesIgivethemixtureawhirlinmyblendertomakeitsmooth.

Dropatablespoonfulatatimeontononstickdehydratorsheetandsmoothinto3"rounds.

Dehydrateforabout8hoursat110degrees.Flipdirectlyontomeshdehydratorscreenanddehydrateanother7-8hoursuntilcrispy.

Toppingsforthetostadas:

GUACAMOLE

2avocado,mashed2tablespoonsonion,choppedfinely1tomato,choppedfinely2tablespoonslemonjuice

Mixaltogetherandseasontotastewithsalt,pepper,Mexicanseasonings,andifyoulikeithot,asmallpieceofjalapeño.

SALSA

1largeor2mediumtomatoes3tablespoonscilantro2-3tablespoonsonion1tablespoonlimejuiceDashoforeganoandcuminDashofsaltandpepper

Pulseinfoodprocessor,orchopallbyhand.

SOURCREAM

(seerecipeonpage146)TOSERVE:

StackthetostadachipsAbowlofguacamoleAbowlofsalsaSourcreaminasqueezebottleAbowlofchoppedscallions.It’sbesttohaveyourguestsassembletheirownwhenreadytoeatasthetostadamaysoftenfromthe

moistureofthetoppingsifmadetoofarinadvance.

Wild,WildRice

Riceisastapleinmanycountries.Servedalongwithmeals,itcanbesimpleorfullofspices.ThisWildRiceversionhastheflavorsfromsouthoftheborderbutwithacrunchiertexture.Sproutedwildricedoesn’texactlygetthoselittletailswecallsprouts,nordo

allthericekernelsopenandsoften,butenoughopenifthericeisliveandnotprocessed.Sproutingwildricetakesaboutthreedays,butyoucanspeeduptheprocessbyputtingriceinacoveredjarorglassbowlandplacingonbottom

shelfofdehydratorat110degreesfor12hours.Ifyouchoosetosproutonthecounter,seesproutinginstructionspage115.

1cupwildrice,sprouted2tablespoonsextra-virginoliveoilteaspooncumin

2tablespoonsonion,chopped1clovegarlic,finelymincedorcrushed1cupRomatomatoes,seededandchopped½cucumber,seededandchopped1scallion,choppedincludinggreenpart¼cupcilantro,chopped½cupflatparsleyleaves,chopped2tablespoonslemonjuiceHimalayanseasalttotasteTossgentlytoincorporate.

Mixallingredientsexceptriceinalargebowl.

Addthericeandmixagain.

Thiscanbeeatenasasidedishorasamealinitself.

Tabbouleh

Iusuallymakealargeamounttoeatforacoupleofdays.Goodservedcoldoratroomtemperature.

½cupsproutedwildrice(seesproutingdirections,p.115)or½cupcauliflower2mediumtomatoes,chopped1cucumber,seededandchopped1½cupsparsley,finelychopped2scallions(greenonions),chopped2tablespoonsfreshmint,chopped

Ifusingcauliflower,pulse-chopinfoodprocessor,makingintosmall,rice-sizepieces.Placeallingredientsintoalargesaladbowl.

FortheDressing½cupextra-virginoliveoilJuicefrom1lemon,about3tablespoonsHimalayansaltandfreshgroundpeppertotaste

Mixchoppedingredientswithdressingandtosswell.

CurlyCucumber

SERVES1-2

1largeEnglishcucumber;iforganic,leaveskinoncupapplecidervinegar

1tablespoonagaveorsweetenerofchoice1scallion,chopped1tablespoonhempseedsHimalayanseasalttotaste

CutEnglishcucumberin3pieces.Spiralizewithstraightcuttingblade.Cutstripstodesiredlength.

Mixapplecidervinegarwithagaveorsweetenerofchoice.

Pourdressingovercucumbersandgentlytoss.

Addsalttotaste.Tasteforsweetness.

TOSERVE

Divideinto2bowlsandsprinklewithscallionsandhempseeds.Servewithchopsticks.

CHAPTER11

mainCOURSES

Chili

MAKESAPPROXIMATELY2QUARTS

FortheBase1cupsun-driedtomatoes,soakuntilsoftabout30minutesto1hour2cupstomatoes,chopped½cupcarrots,chopped1smallpiecejalapeñopepper,minced1clovegarlic2tablespoonscoconutaminos,tamari,namashoyu,orBragg’s1tablespooneachextra-virginoliveoil,applecidervinegar,agave,andchilipowder1teaspooneachcumin,oregano,andpaprikaFreshlymilledpeppertotaste

FortheChunk1cupsproutedadzuki,lentils,mungbeans,oracombination(½cupdrybeans=1cupwhen

sprouted.Seesproutingdirectionsp.115.)½cupcelery,finelychopped½cupsweetonion,finelychopped½cupcilantro,chopped,leavesonly1avocado,coarselychopped

InstructionsfortheBase

Soak1cupsun-driedtomatoesin2cupsfilteredwater.Blendallbaseingredients,includingsoakingwaterfromsun-driedtomatoes,inhigh-poweredblender.

TOASSEMBLEPourbaseingredientsfromyourblenderoverthevegetablesandsproutedbeans.Refrigerateovernighttoblendfavors.

TOSERVE

Warminthedehydratorat110degrees.

Ladleintobowlsandtopwithsourcream(page146)andasprigofcilantro.

Tastesgreatservedwithcornbread(seerecipeonpage97).

MacaroniandCheese

SERVES2

3yellowzucchinis,squash,oryams

Slicezucchiniinhalflengthwise.Withamelonballer,scoopoutcenterseeds.Slicewithmandolinsliceratmediumthicknessoruseaknife.Thesehalfmoon-shapedpieceswillresemblemacaroninoodleswhencoveredwithcheese.

Lightlysaltandsetaside.

Cheese1½cupscashews,soaked4hours2tablespoonsofnutritionalyeast(notraw)2tablespoonslemonjuice¾cupwaterormoreifneeded½cupextra-virginoliveoil1clovegarlic1tablespoononion1tablespoonunpasteurizedwhitemisoorcoconutaminosTwogenerouspinchesturmericPinchortwopaprikaHimalayanorCelticseasalttotasteFreshlymilledpeppertotaste

Blendallcheeseingredientsinahigh-poweredblenderuntilsmooth.Startwithhalfacupwaterandaddmoreifneededtomakeasmooththickmixture.Tasteforseasoningsandadjusttoyourliking.

TOASSEMBLEMixthemacaroninoodleswithdesiredamountofcheese.Warmindehydratorat110degreesfor1-5hoursoruntilnoodlessoftenabit

andthecheeseiswarm.

Tip

Cheesesaucecanbeusedonvegetables,includingwarmedbroccoliorcauliflower.

Mike’sBurger

MAKESAPPROXIMATELY12PATTIES

FortheVegetables2cupssproutedkamut2cupswalnuts6-7babybellamushrooms½onion,coarselychopped1smallredpepper,coarselychopped1zucchini,coarselychopped1carrot,coarselychoppedHimalayanorCelticseasalttotasteFreshlymilledpeppertotaste

Processsproutedkamutinyourjuicerwithhomogenizerbladeorfood

processor;removetoalargemixingbowl.

Pulse-chopwalnutsinyourfoodprocessoruntilfine,butnotoverprocessed.Placeintomixingbowl.Pulse-chopmushrooms,onion,redpepper,zucchini,andcarrotsuntilfineandplaceinmixingbowl.

FortheSeeds1cupsunflowerseeds1cuppumpkinseedsJuiceof½lemon3-4clovesofgarlic½cupwaterHimalayanorCelticseasalttotasteFreshlymilledpeppertotaste

Blendinhigh-poweredblenderaddingwaterslowlyasneededtomakeasmooth,thickpaste.Removeandplaceinmixingbowlwiththevegetables.

AdditionalHerbs1tablespooncoconutaminos,tamari,namashoyu,orBragg’s1tablespoonbasil,chopped1tablespoonItalianherbsAddadditionalherbsofchoice

TOASSEMBLEAddadditionalherbstothemixingbowl.Mixallingredientsinthebowlusinghandsifnecessarytomakesure

everythingiswellincorporated.Tasteforseasoningsandadjust.Makedesired-sizepatties¼to½inchthick.Placeon3nonstickdehydrator

sheets.Dehydratefor3hoursat105-110degrees,thenflipoverontomeshsheetand

continuedryingforanother2-4hours.Theyshouldbedryontheoutsideandslightlysoftintheinside.

TOSERVE

Iprefer2romainelettuceleaves,facingoppositedirections,formy“bread.”Mikelikesiceberglettuceleaves.

Placelettuceleavesonchoppingboard.Ifusingromaine,cutasmallpieceoffthehardpart,overlappinglettucelengthwise.Ifusingiceberg,removewholeleavesbycuttingoutstemandsettinginabowloficewaterfor½hourormoretoloosentheleaves.Use2or3wholeleavesasthe“bread.”

PlacesomeSecretSauceDressing(seerecipeonpage137)onthelettuceleaves.Placewarmpattyontheleafandtopwith1-2slicesofavocado,1slicetomato,1long-cutslicecucumber,1basilleaf,andapieceofthinlyslicedonion.Foldoverthelettucelikeasandwich.

Placetheburgeronaplatewithasideofpickles(page62).

CrablessCakesandTartarSauce

MAKES5-6CAKES

1½cupswalnuts,soakedfor4hours½cupsunflowerseeds,groundinspiceorcoffeegrinder½cuppumpkinseeds,groundinspiceorcoffeegrinder1tablespoonflaxseed,groundintoaveryfinepowder½cupyams,useshreddingtooloffoodprocessororlargehandgrater1cupzucchini,useshreddingtooloffoodprocessor,orlargehandgrater1cupcarrot,useshreddingtooloffoodprocessor,orlargehandgrater1clovegarlic,mincedorcrushed2tablespoonsredpepper,finelychopped2tablespoonsonion,finelychopped2tablespoonscapers1tablespoondill,finelychopped1tablespoonparsley,finelychopped¼cupseaweed,hijiki,dulse,orarame,soakedanddrainedwell1teaspoonseafoodmix(p.59)1tablespoonextra-virginoliveoil1tablespoonlimejuice2tablespoonslemonjuice½teaspoondryorDijonmustard,ormakeyourown(seerecipeonp.61)2tablespoonsmayonnaise(seerecipeonp.61)

1tablespoonnutritionalyeast½teaspoonHimalayanorCelticseasaltortotasteFreshlymilledpeppertotasteTartarsauce(recipefollows)

Drainwalnutsandgrindinspiceorcoffeegrinder.Placeinmixingbowl.

Placegroundsunflowermealinmixingbowl.

Squeezewaterfromshreddedzucchiniandplaceinmixingbowl.

Inafoodprocessor,placeyams,carrots,andgarlic.Pulse-chopuntilincorporatedandstillslightlychunky.Addbalanceofingredientsexceptwalnuts,zucchini,andsunflowermeal,pulsinguntilyoureachasmallcrumblymixture.Removetomixingbowl.

Tossallingredientsinthebowllightlytoincorporate.Tasteforsaltandpepperandadjustifnecessary.

Makepatties¾–1"thickandplaceonnonstickdehydratorsheets.Dehydratefor3hoursat105,thenflipoveranddehydrateapproximatelyanother2-3hours.Theyshouldbesoftinthecenterwithaverythincrustontheoutside.

TOSERVE

Servepattieswithagenerousservingoftartarsauceandlemonwedge.

TARTARSAUCE

½cupcashews,soakedfor4hoursJuicefrom½lemonWaterasneeded2tablespooncapers(1tablespoonchopped,theotherleftwhole)2tablespoonscelery,finelychopped1tablespoononion,finelychopped1tablespoondill,finelychopped¾tablespoonfreshhorseradish,gratedorprepared,totasteHimalayanorCelticseasalttotasteFreshlymilledpeppertotaste

Infoodprocessor,placedrainedcashews,lemon,andwaterasneededandpulse-choptomakeathickblend.Removeandplaceinamixingbowl.Addallingredientstothecashewmixtureandblendwellbyhand.Tasteforseasoningsandadjust.Bestmadeadayaheadsoalltheseasoningsmeld.

Falafel

1cupzucchini,coarselychopped,or1cupsproutedgarbanzobeans½cupofportobellomushroom,chopped3tablespoonsparsley,finelychopped2tablespoonscilantro,finelychopped½smallonion,chopped1teaspooncumin½teaspooncoriander2clovesgarlic,mincedJuiceof½lemon2tablespoonsextra-virginoliveoil½cupwalnuts½cuppumpkinseed,groundintoamealinspiceorcoffeegrinder½cupsunflowerseed,groundintoamealinspiceorcoffeegrindercupflaxseed,groundinspiceorcoffeegrinder

AgenerouspinchofHimalayanorCelticseasaltFreshlymilledblackpeppertotaste

Marinatechoppedmushroomincoconutaminosortamariandoliveoilfor10–15minutes.

Placeallingredientsexceptflaxmealinfoodprocessor.Pulse-chopuntil

completelybrokendownandallingredientsareincorporated.Stopandscrapesidesofthebowlasneeded.Addwateratablespoonatatimeifneededtohelpmixtureholdtogether.

Usingaheapingteaspoonfulofmixture,placeintothepalmofyourhandandformintoaball.Coatwithgroundflaxmealandplaceballsonnonstickdehydratorsheetanddehydratefor3hoursat110degrees.Removetheballstothemeshscreenanddehydrateanother3-5hoursuntilcrustformsandthereisaslightgivetothecenter.

SpinachQuiche

MAKES4SMALLOR1LARGEPIE

Greekspinachpie(spanakopita)isstuffedwithspinach,onion,herbs,andcheeses.Thebottomandtoplayersofthepieconsistsofverythinlayersofphyllodough.I’veadaptedthisclassicdishintoarawquichepie.Smallindividualtartpanswithremovablebottomsworkbestastheydry

fasterinthedehydratorandlookbeautifulwhenserved.Ifyoudonothavetartpans,lineapietinormuffintinwithclearkitchenwrapbeforepressingincrust.Ithinktartpansareagoodinvestment,asnothinglooksmoreprofessionalandbeautifulthanapleatedshellwhenthepanisremoved.

FortheCrust1cupmacadamianuts½cupcashews2tablespoonsflaxseed(groundfineinspiceorcleancoffeegrinder)1clovegarlic,crushed¼cupzucchini,coarselychopped1tablespoonbasil,chopped1tablespoonnutritionalyeast(notraw)1teaspoonextra-virginoliveoil1teaspoonlemonjuicePinchofsalt1tablespoonormorewaterifneededtomakethecruststicky

Placeallingredientsintoafoodprocessor,reservingthewater.Pulseuntilnutsarebrokendown.Addwaterslowlyasneeded.Pinchtoseeifmixturestickstogether.

Usecoconutoiltogreasetartpans.Dividemixtureinto4portions.Presscrustintopansusingwethandsifnecessary.

Placetartpansonthemeshdehydratortrayanddehydrateat110-115degreesfor2hoursoruntilthecrustisfirmenoughtoliftfromthepan.Gentlysetcrustsonmeshsheetandcontinuedehydratingfor6-8hoursmore.

SpinachFilling½cuppinenuts(reservetosprinkleonthecrustbeforefilling)1½cupscashews,soakedfor4hoursorusecashewnutcheese(seerecipeonp.146.)1tablespoonnutritionalyeast(notraw)1tablespoonlemonjuicePinchofHimalayanorCelticseasalt1cupzucchini,chopped1tablespoon,tamari,whitemiso,namashoyuorBragg’s½cuponion,chopped1teaspoondill,finelychopped1clovegarlic,minced2cupsspinach,tightlypacked1½cupsmushrooms,wipedcleanandchopped1tablespoonbasil,chopped2Romatomatoes,seededandfinelychopped

Marinatemushroomsin1teaspoontamari,namashoyu,orBragg’sfor10minutes.Drain.

Inahigh-poweredblenderaddcashews,nutritionalyeast,lemonjuice,andsalt.Add½cupwaterusingmoreifneededtomakeaverythick,smoothcheesesauce.Whensmooth,movetoalargemixingbowl.Placezucchini,tamari,onion,dill,garlicinfoodprocessorandgrinduntilsmooth.Addtobowlwithcashewmixture.Coarselychopspinachinfoodprocessororbyhand.Addtobowl.Mixallingredientsuntilwellincorporated.Sprinklepinenutsonthebottomofthecrustsandfilltothetopwiththespinachmixture.Dehydrate24hoursoruntilcentersareset.Testbylightlyshakingorstickatoothpickinthecenter.Asquichescool,theycontinuetoset.

TOSERVE

Placeonindividualplates,topwithminicoloredheirloomtomatoesthathavebeencutinhalfandmarinatedinoliveoil,garlic,salt,andpepperfor10-15minutesormore.Garnishwithasprigofbasil.

Tip

Servewithasimplesalad.

StuffedGrapeLeaves

SERVES4

1jargrapeleavesinbrine,rinsed,or1bunchofchardleaves,stemmed2cupssproutedwildrice(seepage170forsproutingmethods)1cupwalnuts,choppedtillcrumbly2clovesgarlic,crushed½cupscallions,choppedGenerouspinchofsaltandpepper1tablespoonmint,chopped2tablespoonslemonjuice6-7tablespoonspinenuts2tablespoonsraisins

Place¾sproutedriceinfoodprocessorwithnuts,garlic,scallions,salt,mint,andlemonjuice.Pulse-chop5-6times.Removetobowlandaddremainingunprocessed¼rice,raisins,andpinenuts.Blendtogether.Ifusingachardleaf,removethestem.Iftheyaretoolarge,cutleafinhalf.Youwantthemtoresemblethesizeofstuffedgrapeleaveswhenfinished.Ifusinggrapeleavesandtheyaresmall,usetwoleavesandoverlapsotheywillholdthefilling.Placeaheapingtablespoonormoreofthefillingontotheleaf.Fromthesideclosesttoyou,rollleafover,fillingoneroll,thenfoldinthesidesandcontinuerollinguptightly.Ifyouhaveabamboosteamerorvegetablesteamer,lineonelayerdeep,withgrapeorcollardleaves,andplacerollsseam-sidedownonleaves.Whenallleavesareplacedseam-sidedown,generouslysqueezelemonontopandbrushwitholiveoil.Placesteamerontopofbakingdishpartiallyfilledwithwaterandseverallemonslicesorjuicedrinds.Coverwithfoiltosteam.Setdehydratortemperatureat110degreesanddehydratefor4hours.Whenfinished,leaveswillbesoftened.Ifusingyouroven,placeonlowestdegreewiththedoorslightlyajar.Checktomakesurethefooddoesnotcookandisonlylightlysteamed.Servewarmoratroomtemperaturewithlemonwedgesandtzaziki(seerecipeonpage148).

VegetablePatties

MAKES8-9PATTIES

5-6carrots,juiced—reservepulpforpatties1apple,juiced—pulpreservedforpatties1cuppumpkinseeds,groundinVitaMix,spiceorcoffeegrinder¾cupsunflowerseeds,groundinVitaMix,spiceorcoffeegrinder3-4tablespoonslemon2-3clovesgarlic1tablespoonunprocessedwhitemiso,coconutaminos,ortamari½cupfilteredwater½cuphijiki,soakedanddrained,or¼cupdulseflakes¼-½ofmediumonion,finelychopped½sweetredpepper,finelychopped1tablespooncapers1teaspoonmustard1teaspoonoceanseasonings—fromherbandspicesectionPinchofHimalayanorCelticseasaltFreshlymilledpepper

Inahigh-speedblender,placepumpkinmeal,sunflowermeal,lemon,garlic,andmiso.Blend,addingwaterasneededtomakeasmooth,thickpaste.

Placecarrotsandapplepulpinamixingbowlandaddseedmixturefromtheblender,alongwithhijiki,onion,redpepper,andsaltandpeppertotaste.Blendverywellwithaspatulaorwithyourhands.

Makepattiesabout¼–½inchthickandplaceon2-3nonstickdehydratorsheets.Brushtopswitholiveoil.Dehydratefor2hours,thenflipontomeshtraysanddehydrateforanother2-3hours.Thefinishedpattyshouldhaveathincrustontheoutsideandbeslightlysoftinthemiddle.

TOSERVE

Topwithfreshlemonjuiceandasprinkleofcapers,orsecretsauce(seerecipeonpage137).

Pizza

SomerawpizzacrustsI’vetastedweremorecrackerlike,andalthoughtheytastedgoodwithallthetoppings,IknewIwantedtotrytoduplicatetheflourcrustImadeforyearsasavegetarian.Ittooksometimetogetittomyliking,butnowIcanenjoypizzaandnotmissoutonthisgreatdish.Iadmit,it’snotquitethesameaspizzainItaly,butthisversionissomuchhealthierandthetasteisquiteincredible.

3cupssproutedbuckwheat,groundinyourblenderorcoffeegrinder¼cupsunflowerseeds,groundinyourblender,spiceorcoffeegrinder¼cupagaveorsweetenerofchoice2cupszucchini,chopped,salted,wipeddry3tablespoonslecithinsunflower2tablespoonsIrishmossgel(seeproductindex,page50)6tablespoonsoliveoil2cupsspringwater1teaspoonCelticorHimalayanseasalt3tablespoonsItalianMix(page58)2clovesgarlic,chopped¾cupnutritionalyeast(notrawbutvegan)1½cupsflaxmeal(groundflaxseeds)

Putallingredientsinyourblenderexceptnutritionalyeastandgroundflaxseed.Blenduntilmixedwell.Mixturewillbetoothicktoaddflaxatthispoint,soremoveitfromtheblenderintoabowlandmixingroundflaxbyhandoruseafoodprocessor,pulsinguntilwellincorporated.Dividemixtureinhalfandpoureachhalfontoanonstickdehydratorsheet.Shapeintoalargesquaresorrounds,½to1inchthick,andraisingtheendstoresemblethecrustofapizza.Aflatwetspatulaworksbesttosmoothoutthemixture.Dehydrateforapproximately10hoursat105-110.Whentophasaslightcrustandthecenterisstillsoft,checktoseeifyoucancarefullyslidethecrustontothemeshscreen.Dehydrateforanother9hoursoruntilcentersectionisstillsoftandoutsidehasathincrust.Checkoccasionallytomakesurethecrustisnotdryingout;thesoftnessgivesitthepizza-dougheffect.

Youcanusepastasauce(seerecipeonpage187),pesto(seerecipeonpage187),andanytoppingsyoulike,includingbasiccheese(seerecipeonpage143),choppedolives,slicedmushrooms,redonion,capers,freshtomato,sweetbell

pepper,basil,andItalianherbs.

PomodoroLasagna

SERVES5-6Pleasedon’tletthelistofingredientsputyouoff.Therecipeiseasytomake,anditgoestogetherquickerthanitlooks.Thisisadeliciousdishandwellworthmaking.Iactuallyfindmyrawversioneasierthanmakingthecookedversionfromscratch.Forbestresults,planthisdishacoupledaysaheadsothecheesecanferment.

FortheNoodles3-4largezucchinis

Peelandslicethezucchinis.For4layers,youwillneed24stripstotal.Use6stripsforeachlayer,tworowsofthreelengthwise,slightlyoverlappingeachother.Ifyouneedtofeedseveralpeople,make2-3plattersinsteadofallinone,makingiteasiertocutandserveintoindividualportions.

FortheCheese1½cupscashews,soaked4hours4tablespoonsIrishmossgel(optional,butitworkstohardenthecheesetoaniceconsistency;see

instructionsonp.50)½teaspoonprobioticpowder(tohelpfermentingandcuringprocess)1tablespoonofnutritionalyeast(notraw)1teaspoonlemonjuiceAgoodpinchortwoofHimalayanseasaltFilteredwaterasneeded—approximately¾cup

Blendallingredientsinahigh-poweredblenderuntilsmooth.Startwith½-cupwaterandaddmoreifneededtomakeaverysmooth,thickmixture.Cheesecanbeusedwithoutfermenting,butthetextureandtasteisnotquiteasgood.Ifyoudecidetousethecheeseimmediately,addanextrahandfulofnutstothickenthecheese.Placeastrainerlinedwithcheeseclothoverabowl.Scrapecheesemixtureintothecheeseclothandfoldupthesidestocoverthecheese.Placeaplateontopof

thecheeseandaweightjustheavyenoughtoslowlyandgentlypushouttheextraliquid.Leaveonthekitchencounterfor24hourstocultureatroomtemperature.Removecheesefromclothanduseimmediately,oritcanbestoredinacoveredcontainerintherefrigeratorfor5days.

ForthePestoLayer2cupsbasil,tightlypacked1-2clovesgarlic,cutinhalf½cupwalnutsorpinenuts,or¼cupofeachApproximately2-3tablespoonsofextra-virginoliveoilGenerouspinchortwoofHimalayansalt

Placenutsandgarlicinyourfoodprocessorandpulseuntilbrokendownbutstillinsmallpieces.Addbasilandsalt;pulsewhileslowlyaddingoliveoilthroughthefeedtubeuntilsmoothandcreamy.Tasteforsaltinessandadjusttotaste.Removepestotoamixingbowl.(Youdonothavetorinsethefoodprocessorfromthepestoresiduetomakethepastasauce.)FortheRedPastaSauceLayer

2cupstomatoes,cutinquarters1½cupsun-driedtomatoes,soakedfor1houroruntilsoft2clovesgarlic,cutinhalf1tablespoontamari,namashoyu,orBragg’s1½tablespoonsofItalianherbs,consistingofthyme,rosemary,basil,marjoram,andoreganoGoodpinchortwoofHimalayansaltFreshlymilledpepper

Ifyoulikealittlespice,addapinchofdriedchiliesoratinypieceofjalapeñopepper.

Placethesun-driedtomatoesinyourfoodprocessorandpulseafewtimestobreakdownslightly;addthefreshtomatoes,garlic,tamari,salt,pepper,andherbs.Pulseuntilwellcombined.Thesauceshouldbethickandslightlychunky.

Optional:butaddsgreattastebetweenlayers:rawolivesslicedorchopped,capers,andverythinlyslicedportobellomushroomsmarinatedintamariandoliveoil.

Tip

Lasagnaconsistsoffourlayersofnoodles.Useaflat,longplatethatfitsindehydrator.Thisrecipewillmaketwoplattersoflasagna4incheswideandabout10incheslong.Don’tuseaconventionallasagnabakingdish,asit’shardertoremovetheportions.Ifyoudonothaveadehydrator,anovenonthelowestdegreewiththedoorajarwilldo.Becarefulnottooverheat.

TOASSEMBLE

1.Placeathinlayerofredsauceonthebottomoftheplate.Overlapslicesofnoodlestodesiredwidthandlength.Topnoodleswithdollopsofcheese.Sprinklerawslicedblackolivesandcapersoverthetopofthecheese.

2.Placesecondlayerofnoodlesontopandlightlypressdown.Topthislayerwithpestospreadtocoverthezucchinislices.

3.Placethirdlayerofnoodlesontopandlightlypressdown.Topthislayerwithmorecheeseandadddrainedmarinatedportobellomushrooms.

4.Placefourthlayeronnoodlesontopandlightlypressdownandcoverthislayerwithagenerousamountofredsauce.

Totoplasagna,cut1½cupsheirloomcherrytomatoesinhalf.Marinate15minutesin1clovecrushedgarlic,afewdashesofoliveoil,ribbon-cutbasil,saltandpepper,andmixlightlytoincorporateflavors.Placemixtureontopoflasagnawithextraslicedbasil.

MakeParmesannutcheesebyputtingageneroushandfulofcashews(not

soaked)inyourfoodprocessor;add1clovegarlicandagenerouspinchortwoofsalt.PulseuntilitlookslikeParmesancheese.Sprinkleontopoflasagna.

Preheatdehydratorto110degrees.Removeunnecessaryshelvesandplacethelasagnaplatesonremainingshelves.Heatfor1-3hoursoruntillasagnaiswarmedthrough.

TOSERVE

Cutwithaverysharpknifeandmakeindividualservings.Decoratetheplatewithateaspoonofpinenuts,capers,andchoppedbasil.Serveimmediately.

PastaAllaChecca

SERVES2OneofmyfavoriteItalianfoodsissimplepasta.Oneofmyfavoritekitchentoolsismyspiralslicer.Itturnszucchiniintopastanoodlesthatnotonlylookliketherealthing,buttasteliketherealthing,especiallywhentoppedwithtraditionalItalianchecca.

PastaallaCheccaisadishcreatedinItalyandservedinthesummermonthswhentomatoesareattheirpeak.ItconsistsofuncookedtomatoesandsimpleItalianherbs,andtheoutcomeismoltobono(translatedmeans“verygood”)!Enjoythiszucchinipastawithavarietyofsauces.

3largezucchinis4-5tomatoes,seededanddiced,orheirloomcherrytomatoes1clovegarlic,minced½cuprawolives,coarselychopped2tablespoonscapers20freshbasilleaves,ribbon-slicedortorn½cupextra-virginoliveoilCashewnutParmesancheeseHimalayansalttotasteFreshlymilledblackpepper

Peelzucchinisorleaveskinon.Itresemblesactualpastawithouttheskin;however,thegreencolorisappealingtotheeyes,soit’syourchoice.

Spiralizezucchinis,orifyoudonotownthiskitchentool,useapotatopeelerandmakelongflatfettuccini-typenoodles.Putapinchofsaltonzucchini,toss,andletrestfor15-30minutes.

Meanwhile,combinetomatoes,garlic,olives,capers,oliveoil,saltandpeppertotaste,reservingthebasil.Letmixturerestatroomtemperaturefor30minutestomeldseasonings.

Usingapaperorkitchentowel,gentlysqueezepastatoextractallliquid.Placeinalargemixingbowl.Puthalfthecheccamixtureintothebowl,alongwith¾ofthebasil,andgentlytoss.

TOSERVE

Useindividualmoldtostackthepastahighontheplates(Iuseanemptycanwithbothsidesremoved)ordivideintobowls.Topwiththebalanceofcheccamixture,sprinkleonParmesannutcheese,andtopwithchoppedreservedbasil.Bellissima!

SweetPotatoGnocchi

SERVES2

GnocchiisanItalianspecialtymadewithflour,eggs,andstarchypotatoes.My

rawversion,thoughnotauthentic,satisfiesmypalateandofcourseisamuch-healthierversion.Gnocchicanbeservedwithavarietyofsauces,includingoliveoilandsage,

nutcream,redpastasauce,orpesto.Thisparticularrecipewillhavearathersimpleflavorfulsauce,whichbringsouttheflavorofthegnocchis.

2cupsjicama2cupssweetpotatooryam1cupbasiccheese(seerecipeonp.143)or1cupsunflowerseedsand1cuppumpkinseeds¼cupIrishmosspaste2tablespoonsnutritionalyeast1teaspoonHimalayansalttotasteFreshlymilledpepperFilteredwaterasneeded

Ifusingsunflowerandpumpkinseeds,grindsunflowerandpumpkinseedsinhigh-poweredblender,addjuicefrom½lemon,and½cupormorewatertomakeasmooth,thickpaste.

Placejicamaandsweetpotatoesinfoodprocessorandpulseuntilsmooth.Removefromprocessorandplacemixtureinhigh-poweredblender.Usingplungertool,continuetoblenduntilmixtureisverysmooth.Placemixtureinfilterbagorcheeseclothandsqueezeoutalltheliquid.Mixtureshouldbedrybutstillsoft.Placeintoabowlandaddcheesemixture,Irishmosspaste,andnutritionalyeast,incorporatingwell.Tasteforseasoningsandaddmoresaltifnecessary.

Useateaspoonandplacemixtureintothepalmofyourhand.Shapegnocchissotheyaresmallovalsand,usingthetineofafork,presslightlytomakeforklines.Placegnocchisonnonstickdehydratorsheetanddehydrateapproximately4

hours.Finishedgnocchiwillbesoftinsidewithalightcrustontheoutside.Eatingwarmisbest.

FortheSauce½cupextra-virginoliveoil1clovegarlic,mincedLeavesfrom4stemssage,approximately12leaveschoppedHimalayansalttotaste,bestalittlesaltyFreshlymilledpepperChoppedbasilCapers,togarnish

Placeallingredientsinabowlandcombine.Placebowlindehydratortowarmandmeldingredients.

TOSERVE

Iliketowarmmyplatesinthedehydratororovensothegnocchistayswarmwhenserved.Divideontwoservingplatesandspoonoverthesauce.Topwithchoppedbasilandcapers.

StuffedPortobelloMushroomwithBasilPesto

SERVES2Abeautifulpresentationforcompany,andthepreparationisdeliciouslyquick.Theonlytimespentiswhenthemushroomsareinthedehydratorwarmingup.Mushroomswillbeplump,juicy,andtenderaftertheyareheated.Ifyoudon’t

haveadehydrator,setovenonthelowestheatandleavethedooropen.Thethingtorememberistokeeptheenzymesandnutrientsintact;internaltemperatureshouldnotbeover115degrees.Ifusingthisdishasastartercourse,usebabyportobellosandallow1–2per

person.2largeportobellomushrooms—or6-8babyportobellos4tablespoonstamariornamashoyu2tablespoonsextra-virginoliveoil1recipebasilpesto(seerecipe,p.187)

Withadamppapertowel,cleanoffthemushroomcapandremovethestem.

Trimthebottomoftheremovedstempieceandcutlengthwiseinhalf.Marinatemushroomcapsandstemsin3tablespoonsoliveoiland2tablespoonsoftamariornamashoyu.Turnmushroomsovertocoatthemwellwiththeoilmixture;ifmoreisneeded,sprinkledirectlyontomushrooms.

Choosetwosmallsaladplatesthatwillfitintoyourdehydratorshelf.Orifusingbabyportobellos,useabakingdish.Placeonemushroomfilling-sideuponeachplate,reservingremainingmarinade.Fillmushroomcapswithapproximately2tablespoonspestomixture,smoothingoutasyougo.Placethemarinatedstemsontheplate.

Addathinsliceoftomatoorfreshchoppedtomatoestotopthepesto.Pourthereservedmarinademixtureontop,orifnoneisleft,putadashoftamariornamashoyuontop.

Putthedishesontwodehydratortraysanddehydrateat110degreesfor1-2hours,dependinghowthickthemushroomsare.Youcantellthemushroomisdonewhentheoutsiderimturnsdarkandhasaslightlycookedlook.

Whenreadytoserve,squeezefreshlemonontop.

PortobelloMushroomStew

SERVES43largeportobellomushrooms

½mediumonion,finelychopped6tablespoonspesto(seerecipeonpage187)6tablespoonsbasicnutcheese(seerecipeonpage143)or1cupofquickcheeseversion,opposite2mediumtomatoes,chopped½cuprawolives,chopped¼cupcapers3tablespoonsextra-virginoliveoil2tablespoonscoconutaminos,tamari,namashoyu,orBragg’sPinenuts,forservingChoppedparsley,forgarnish

Wipemushroomcapswithaslightlydampclothorpapertowel.Removestemandcutcapinthirdsandthenthirdsagain.Placeslicesinglassbakingdishandmarinatewitholiveoilandtamarifor15minutes,turningtwice.Removemushroomslicestoaplateandplacethechoppedonioninglassbakingdishthatwillfitintodehydrator.Laymushroomslicesovertheonions,andspooncheeseandpestooverthetop.Sprinklewithchoppedtomatoes,olives,andcapers.Dehydratefor2–3hoursat110degreesuntilthemushroomsslightlysoftenandthepestoandcheesemeltin.Ifyouwantacrunchtoyourstewafterdehydration,addthefollowingvegetables:

¼cupcarrots,slicedintothinrounds¼cupcelery,finelychopped¼cupredbellpepper,slicedintothinstrips¼cupzucchini,slicedintothinroundsandcutinhalf¼cuptomatoes,chopped

Heatforadditional20minutes.

TOSERVE

Plateandsprinklewithpinenuts.Garnishwithchoppedflat-leafparsley.

QUICKCASHEWCHEESE

1cupcashews¾cupwaterormoreifneeded1tablespoonlemon,juiced3tablespoonsnutritionalyeastHimalayanorCelticseasalttotasteFreshlymilledpepper

Placeallingredientsinahigh-speedblenderandblenduntilsmooth.

ShiitakeMushroomSkewers

SERVES4

12smallshiitakemushrooms,wipedcleanwithadampcloth,stemsremoved6enokimushrooms,dependingontheirsize—youwillneed24pieces,2incheslong4tablespoonscoconutaminosortamariteaspoonextra-virginoliveoil

1tablespoonagaveormaplesyrupDaikonradish,shreddedSmallpieceofginger,grated

Mixcoconutaminosortamariandsweetenertogetherwithawhisk.

Cuttheenokiinto2-inchpieces.

Marinatebothmushroomsfor15–30minutesincoconutaminos,oil,andagave,turningtocoatafewtimes.

Spearonepieceofenokistemverticallyontoawoodenskewer,followedbyashiitakeandthenanotherpieceofverticallyspearedenoki.Continuemaking12skewers.

Placeallskewersontononsticksheetsofdehydratortraysanddehydratefor30minutesto1hourat105degrees.

Checkafter30minutesandremoveifmushroomsfeelwiltedandcooked.Youcantestbystickingatoothpickinthem.

Mixdaikonandgratedgingertogether.

TOSERVE

Place2skewersoneachplateanddrizzlesomeofthemarinadesaucearoundtheplate.Topwithateaspoon-sizeroundofshreddeddaikonandgratedgingerinthecenterofthetwospears.

Enchilada

SERVES4Fortortillas(seerecipeonpage153)Filling

4Tortillas1zucchini,finelychopped1smallredonion,finelychopped1redpepper,finelychopped1earofcorn,cutoffthecob4scallions,chopped½cuprawolives,coarselychopped

Settortillasaside.

Placeallingredients,exceptscallionsandblackolives,intoabakingdish.Pour2tablespoonsofoilovertopofvegetables.Addsaltandpepper,1tablespoonwater,andlightlymixtocoatvegetables.Coverwithfoilandplacethedishinthedehydratortosoftenapproximately3hours.

SALSA

2tomatoes,seededandfinelychopped¼smallonion,finelychopped½piecegarlic,finelyminced½cupcilantro,chopped1smallpieceSerranoorjalapeñochili,finelychopped1tablespoonlimejuice

AdashofcuminSaltandpeppertotaste

TOPPINGS

1avocado,chopped3scallions,choppedSalsaCashewsourcream(seerecipeonpage146)

TOASSEMBLEPlaceonetortillaonachoppingboard.Fillwithatablespoonortwoofthevegetablefillingmixture.Addasprinkleofscallionsandchoppedolivesandalineofsourcream.Rollup,placingseam-sidedown,inaglassbakingdish.Coverandplacebackindehydratortowarmallingredientsabout1hour.

TOSERVE

Carefullyremoveeachenchiladawithaflatspatulaontowarmedplates.Topenchiladawithchoppedavocado,salsa,scallions,andadrizzleofcashewsourcream.

ServewithsproutedMexicanrice(seerecipeonpage170)andalightgreensalad.

Fajitas

Cookedfajitasareacombinationofsautéedvegetablesservedonasizzlingplatterwithasideofcornorflourtortillas.Thislighterrawversioncomeswrappedinacollardleaforrawtortilla(seerecipeonpage153).

1zucchini,thinlysliced,salted,andplacedonpapertoweltodrain1redpepper,seededandthinlysliced¼smallonion,thinlysliced1tomato,thinlyslicedandpiecescutinhalf5buttonmushrooms,stemmedandthinlyslicedLargecollardleaves,stemsremoved

FortheMarinade2tablespoonsextra-virginoliveoil1tablespooncoconutaminosortamari1tablespoonlemonjuiceFreshlymilledpepperteaspooncumin

1clovegarlic,crushedAsprinkleofchiliflakesAsquirtofagaveorsweetenerofchoice

Mixtogetherwithvegetablesandmarinatefor30minutesorlonger,adjusting

seasoningstotaste.

Ifpreferred,placemarinatedvegetablesinaglassbakingdishandcoverwithfoil.Warmindehydratorfor2hours.Add2tablespoonsfilteredwatertosteam.

TOASSEMBLE:Laycollardleafonacuttingboardandgentlycutoutstem.Spoonvegetablesabout2inchesfromendclosesttoyou.Foldendoverfillingandrollup.Placeonaplateseam-sidedown.Ifyouareusingtortillas,it’sbesttoplateindividualservingwithfillingandtortillasandleteachpersonpreparetheirown.

Tip

Avocado,scallions,salsa,orsourcreamareexcellentadditionstothesefajitas.

ThaiPasta

SERVES2FortheNoodles

2largeyellowzucchinis,peeledandspiralized1parsnip,sprialized1redbellpepper,cutintothinstrips1carrot,shredded2smallfirmcucumberpickles,peeled2greenonions,chopped2tablespoonssesameseeds8basilleaves,ribboncut½cupcilantroleaves,looselypackedandcoarselychopped

Usespiralizerorpeelertomakethezucchiniandparsnipintonoodles.Ifusingaspiralizer,cutzucchiniinhalftomakeshorternoodles.Julienne-cutcucumber.Placecucumberinabowlandlightlysaltmixandletsituntilwiltedabout1hour.After1hour,pressallwateroutofzucchiniandcucumberswithacleankitchenorpapertowel.Placeallpastaingredientsinalargesaladbowl.

FortheDressing1½cupscashews,soakedfor4hours

1cupcoconutwater½cupbasilleaves1tablespoonsesameseeds¼cupagaveorsweetenerofchoice1clovegarlic,cutinhalf1tablespoonapplecidervinegar1teaspooncoconutaminos,tamari,namashoyu,orBragg’s½teaspoonfreshginger,grated,or teaspoonpowdered1smallpiecejalapeñopepper,minced,orapinchofchiliflakesFreshlymilledpeppertotasteHimalayanseasaltifneededtotaste

Placeallingredientsintohigh-poweredblenderandblenduntilsmooth,addingwaterasneeded.Tasteforseasoningsandadjust.Lookforacreamytexturewithoutlumps.

Placepastaintoalargebowlandpourhalfthedressing,tossinggently.Addmoreandgentlytoss.

TOSERVE

For a decorative serving, place a canwith both ends removed on a serving plate. Pack the pasta in andgentlypressdown to compact thenoodles.Slowly lift can, leavinga tall toweron theplate.Topwith asprinkleofpinenuts,somewholecilantroleaves,andalongstriportwoofchives.

WarmAsianNoodles

SERVES2-4

3-4zucchini,peeledandspiralized1½cupswarmwater1clovegarlic4tablespoonscoconutaminosorwhitemisopaste2tablespoonsextra-virginoliveoil½teaspoonsesameseeds½"ginger,peeledandgrated1tablespoonrawpeanutbutterorsesametahiniteaspoonpaprika

PinchofchiliflakesFreshlymilledpepperDashofricevinegar1tablespoonagave,orsweetenerofchoice1cupshiitakemushrooms,sliced,withstemsremoved1tablespoondulseflakes½cupchives,chopped3tablespoonsdaikonorradish,chopped3greenonions,chopped1cupbeansprouts

Placeslicedshiitakemushroomsinabowl,drizzleonoliveoilandtamari,mix,andletrestfor10–15minutes.

Spiralizezucchiniorusepotatopeelertomakeintoflatnoodles.Lightlysaltandsetaside.

Placewaterinapotonthestoveandwarmgently.Donotboiloroverheat.Placewarmwaterintoyourblenderandaddgarlic,miso,oil,sesameseeds,ginger,peanutbutter,paprika,chiliflakes,vinegar,andagave.Blenduntilsmooth.Tasteforseasoningsandadjust.

Drainzucchininoodlesandplaceinalargebowl.Addshiitakemushrooms,includingmarinade,dulse,chives,daikon,greenonions,andsprouts.Tossgentlytoincorporateallingredients.Noodlescanbeheatedlightlyonthestove.Donotcookoroverheattokeepitraw.

TOSERVE

Divideintobowlsandgarnishwithchoppedchivesandasprinkleofsesameseeds.Servewithchopstick.

CHAPTER12

sweets

Sweet

Beingarawfoodistdoesnotmeanyouhavetogiveupsweets.Iconsiderthematreatandfindsatisfactioninsmallamounts.I’vealwaysbeenachocolatelover,andIstillam.Ienjoyrawtreatsmuchbetterthanstandarddeserts,andtheyarecertainlymuchhealthierthansugar-ladenprocesseddeserts.Don’tdepriveyourself,butremember,moderationisalwaysbest.

VanillaIceCream

3cupsyoungThaicoconutwater(ifnotavailable,youcanbuycoconutwateratyourhealthfood

store)or3cupsalmondmilkand½cupcashewssoakedfor4hours¾cuprawagave6tablespoonscoconutoil,meltedinadoubleboilerScrapeseedsfrom2vanillabeansoruse1teaspoonvanillaextract

Placeallingredientsinahigh-poweredblenderexceptcoconutoil.Blenduntilcompletelysmooth.Slowlypourinmeltedcoconutoilwhileblenderisrunningandblendafewmoreminutes.

Pourthemixtureintoaglassjarwithalidandstoreovernightintherefrigerator,ornolessthan6hours.

Ifusingacommercialicecreammaker,followmanufacturer’sdirections.Ifyoudonotownanicecreammaker,puttheliquidintoaglassbakingdishandplaceinfreezer.Leticecreamfirmupenoughtoscoopout.Rawicecreamgetshardwhenfrozen,and10minutesoutofthefreezerisenoughtosoftenit.

Tip

Blendinfleshfrom1Thaiyoungcoconut.

ChocolateIceCream

3cupsThaiyoungcoconutwater(freshisbest,butyoucanbuycoconutwaterathealthfoodstores)

or3cupsalmondmilkwith½cupcashewssoakedfor4hours¾cuprawagave6tablespoonscoconutoil,meltedScrapeseedsfrom1vanillabeanoruse1teaspoonvanillaextractcupcacaopowder

1tablespooncacaonibs(optional)

Placeallingredientsinahigh-poweredblenderexceptcoconutoil.Blenduntilcompletelysmooth.Slowlypourinmeltedcoconutoilwhileblenderisrunning.Blendafewmoreminutes.Tasteforsweetnessandaddmoreifneededtoyourtaste.

Pourthemixtureintoaglassjarwithalidandstoreovernightintherefrigerator,ornolessthan6hours.

Ifusingacommercialicecreammaker,followmanufacturer’sdirections.Ifyoudonotownanicecreammaker,puttheliquidintoaglassbakingdishandplaceinfreezer.Leticecreamfirmupenoughtoscoopout.Rawicecreamgetshardwhenfrozen,and10minutesoutofthefreezerisenoughtosoftenit.

Tip

Witheitherthecoconutwateroralmondmilk,addmeatfromoneThaiyoungcoconut.ChocolateicecreamcanalsobemadefromHotChocolateOnlyBetter.(Seerecipeonpage77.)

StrawberryIceCream

3cupsThaiyoungcoconutwater(freshisbest;ifnot,youcanbuycoconutwateratyourhealthfood

store)Orreplacecoconutwaterwiththefollowing:3cupsalmondmilk(seerecipeonp.74)with½cupcashewssoakedfor4hours¾cuprawagave6tablespoonscoconutoil,meltedScrapeseedsfrom1vanillabeanor1useteaspoonvanillaextract4cupsfreshstrawberries

Placeallingredientsinahigh-poweredblenderexceptcoconutoil.Blenduntilcompletelysmooth.Slowlypourinmeltedcoconutoilwhileblenderisrunning.Blendafewmoreminutes.Tasteforsweetness.Usemoresweetenerifnecessary.

Pourthemixtureintoaglassjarwithalidandstoreovernightintherefrigerator,ornolessthan6hours.

Ifusingacommercialicecreammaker,followmanufacturer’sdirections.Ifyoudonotownanicecreammaker,puttheliquidintoaglassbakingdishandplaceinfreezer.Leticecreamfirmupenoughtoscoopout.Rawicecreamgetshardwhenfrozen,and10minutesoutofthefreezerisenoughtosoftenit.

Tip

Witheitherthecoconutwateroralmondmilk,addmeatfromoneThaiyoungcoconut.

AlmondCookie

1cupalmonds,soakedovernightanddriedindehydratorfor4hours2tablespoonsagaveorsweetenerofchoice1tablespoonfinedriedcoconut¼teaspoonvanilla4medjooldates,soakeduntilsoft,anddrained½cuppinenuts

Pinchofsalt¼teaspoonmapleextract¼cupalmondbutter

Grindalmondsinblender,spiceorcoffeegrinderuntilafinemeal.

Placeallingredientsinfoodprocessorexcept almondmealandpinenuts.Processuntilsmooth,scrapingdownsidesasneeded.Blendinpinenutsbyhand.

Doughwillbeverystickyandsoft.Sprinkleremainingalmondflouronapastryorchoppingboardandkneadflourin.Placeinrefrigeratortochillfor5hoursorovernight.

Whendoughisfirm,placeonchoppingboardandrollout¼to½inchesthickwithalmond-flouredrollingpin.Cutwithcookiecutterorshapebyhand.Placecookiesonmeshscreenofdehydratortrayanddehydratefor10hoursat110degrees.Noneedtoturn.Testfordoneness;theyshouldbecrunchyontheoutsideandsofterinthemiddle.

SimpleCacaoChocolate

Willmakeapproximately2cups

1¾cacaobutter1vanillabean(donotuseextract)

½cupmaplesugarpowderorsucanatgranulesgroundveryfineinspicegrinder¾cupcacaopowder1tablespoonagave

Meltcacaobutterinadoubleboiler.Scrapeseedsfromvanillabeanandincorporatewiththemeltingcacaobutter.

Inalargebowl,addcacaopowder,meltedcacaobutter,salt,andpowderedsweetener(donotaddliquidsweeteneroragaveatthistime).

Useawirewhiskandblendtogetheruntilverysmoothandalllumpsaregone.

Whensmooth,tasteforsweetness.Addagaveorpowderedsweetenertosuityourtaste;bitterchocolateorsweet,it’suptoyou.

Usefordipping,orpourintocandymolds,orlineasmallglassbakingdishwithparchmentpaperandpourtheextrachocolateontop.Presschoppedpecansoralmondintothechocolateandplaceinfreezer.Breakintopiecestoserve.

Candycanbestoredinrefrigeratororfreezer.

Tip

Usethischocolatefordippinganythingfromcookiestofruit.

IceCreamSandwich

Usealmondcookierecipeopposite.

Makeanyflavoricecream(seeicecreamrecipes).

Place1cookieonapieceofplastickitchenwrap.Moundicecreamontopandpressdownwhileplacinganothercookieontop.Smoothoutthesidesoftheicecreamandrollthesidesinanyofthefollowing:coconut,cacaopowder,choppednuts,ordipintochocolate.Wrapsandwichinplasticwrapandplaceinthefreezeruntilhard.Toserve,takeoutofthefreezer10minutesbeforeserving.

Tip

Giveeachpersontheirowncacaochocolatedippingbowltodipastheyeat.

Chocolate-CoveredNuttyCandy

1cupfinecoconut1cupcoarsecoconut¼cupcacaonibs1tablespoonvanillaPinchofsalt1cuppecans½cupdates,soaked4tablespooncoconutoil,melted1¾cacaobutter1vanillabean(donotuseextract)½cupmaplesugarpowderorsucanatgranulesgroundveryfineinspicegrinder¾cupcacaopowder1tablespoonagave

Infoodprocessor:

Chopnutsintosmallchunks.Adddatesoneatatimeandpulse-chop4–5times.

Placemixtureinamixingbowl.

Infoodprocessor(youdonothavetocleanafterchoppingnuts):

Pulse-chop3–4timescoconut,cacaonibs,vanilla,andsalt.Placeinbowlwithnuts.

Blendmixturetogetherverywell.

Usingateaspoon,makesmalloval-shapedcandiesandplaceonnonstickpaper.Placeinfreezertoharden.PrepareSimpleCacaoChocolate(seep.202).

Lineabakingsheetwithparchmentpaperornonstickdehydratorsheet.Removenut/coconutcandiesfromfreezer.Stickatoothpickorlongerwoodskewerinnutmixtureanddiponeatatimeintochocolate.Letextrachocolatedripbackintothebowl,thenplacedippedcandyonparchmentpaperorsheet.Putbackinfreezertoset.

Chocolate-CoveredTreats

PrepareSimpleCacaoChocolate(seep.202)Peelbananas,cutoffaboutaninchatoneendor,ifbananaislarge,cutinhalf.Stickanicecreamstickinthecutendandfreezeonabakingsheetlinedwithparchment,waxedpaper,ornonstickdehydratorsheet.Whenfrozen,placeinaziplockbag.Freezingthiswaykeepsthebananasfromstickingtogether.Removebananasfromfreezeranddiponeatatimeintothechocolate,makingsuretocoverthewholebanana.Placeonparchmentornonstickpaperandplacebackinfreezer.

Macaroons

1cupflakedcoconut1cuplargecoconutpieces¾cuprawalmondsgroundintoameal,orflourteaspoonsalt

½cupagaveorsweetenerofchoice2tablespoonscoconutbutter,meltedindoubleboiler(preferredtococonutoil)½teaspoonvanilla1teaspoonalmondextract

Infoodprocessor:

Putcoconut,almondmeal,andsalt.Pulse-chop4–5times.Addremainingingredients,pulsinguntilincorporated.

Placeateaspoonofmixtureintoyourpalmsandrollintoaball;placeonnonstickdehydratorsheetandpressdownlightlytoflattenorshapeasyoulike.

Dehydrateat110degreesfor8hours.Theywillstillbesoft,butfirmupwhenrefrigeratedorfrozen.

Tip

Togivethemacaroonsabakedlook,place1teaspooncinnamoninabowl,addwater,andmakeintoasmoothliquid.Brushmacaroonswithcinnamonmixtureandletdryinrefrigerator.Diphalfthemacaroonincacaochocolate.(Seechocolaterecipe,p.202.)

ChiaPudding

SERVES2

Chiaseedsareanothermiraclefoodbecauseoftheirnonmarinewhole-foodsourceofomega-3anddietaryfiber.Omega-3fattyacidscannormalizebloodpressure,helplowerbadcholesterollevels,helptostrengthenmusclesandbones,andaregoodfordigestion.Chiaseeds?ChiaPet?Yes,thesamechiaseedsthatareusedtosproutgreen

haironanimal-shapedterracottafigurines.WhenIwasalittlegirl,Iremembersoakingseedsuntiltheyweregelatinousandthenrubbingthemintothegroovesinthefigurines.Aholeinthecenteroftheanimalfigureiswherewaterwaskepttokeeptheseedsmoist.Atthetime,Ineverknewtheseseedswereedibleandfullofomega-3,fiber,andprotein.Basicrecipetastesliketapiocapudding.

2cupsalmondmilk(seerecipeonp.74)1tablespoonagaveorsweetenerofchoiceteaspooncinnamonifdesiredcupchiaseeds

2teaspoonsvanillaextract

Soakchiaseedsinalmondmilk.Mixwellandletrest15minutes.Stirwithaforktobreakupanylumpsandletrestanother10minutes.Addagaveandvanillaandstirinuntilwellblended.Mixturewillfirmupovernightinrefrigerator.

Tip

Tossinberries,addadashofmapleextract,usecoconutwaterfromayoungThaicoconut.Addcacaopowderandsweetenertotaste.

BananaPudding

SERVES1

1cupalmondmilk(seerecipeonp.74)cupchiaseeds

1ripebanana,mashed1tablespoonagaveorsweetenerofchoice1teaspoonvanillaextract

Soakchiaseedsin1cupofalmondmilk.Mixwellandletrestfor15minutes.Stirwithaforktobreakupanylumpsandletrestanother10minutes.Mashbananaandblendinagaveandvanilla.Addbananamixturetothechiaseedmixtureandmixuntilwellincorporated.

Placeinrefrigeratortoset.

TOSERVE

Sprinklewithcinnamon.

Tip

Placeallingredientsinahigh-speedblender,addingmeatfrom1Thaiyoungcoconutor½avocado,[andblend.Addextrasweeterasdesired.

ChocolateCaramelBar—FourLayers

BottomChocolateLayerYoullrecognizethisastheSimpleCacaoChocolate.Halfofitwillbeusedforthebottomlayerofthesebars,andhalfforthetop.Willmakeapproximately2cups.

1¾cacaobutter1vanillabean(donotuseextract)½cupmaplesugarpowderorsucanatgranulesgroundveryfineinspicegrinder¾cupcacaopowder1tablespoonagave

Meltcacaobutterinadoubleboiler.

Scrapeseedsfromvanillabeanandincorporatewiththemeltingcacaobutter.

Inalargebowl,addcacaopowder,meltedcacaobutter,salt,andpowderedsweetener(donotaddliquidsweeteneroragaveatthistime).

Useawirewhiskandblendtogetheruntilverysmoothandalllumpsaregone.

Whensmooth,tasteforsweetness.Addagaveorpowderedsweetenertosuityourtaste;bitterchocolateorsweet,it’suptoyou.

Pourhalfthecacaomixtureintoan8×8squarebakingdishthathasbeenlinedwithclearwrap,oruseasquarespringformpan.Placeinfreezer.Setasideotherhalfforthefinalstep.

SecondLayer1cupwalnutscupdriedcoconut

2tablespoonscoconutoil,melted7medjooldates,soaked1teaspoonvanillaextract¼cupcacaonibs

Placenutsinfoodprocessorandpulseuntilnutsaresmallchunks.Addbalanceofingredientsandpulse-chopuntilcrumblyandmixturestaystogetherwhenpinchedbetweenyourfingers.Removechocolatebottomfromfreezerandspreadsecondlayerontop.Placebackinfreezer.

ThirdLayer½cuprawsmoothpeanutbutteroralmondbutter1tablespooncoconutoil,melted1tablespoonmaplesyrup,or1tablespoonagaveand teaspoonmapleextractcombined

Blendbyhand;spreadontopofsecondlayer.

FourthLayer

UsethesecondhalfofthechocolaterecipeforthistoplayerIfbalanceofchocolatehashardened,warminadoubleboiler,stirringuntilsmooth.Ifthechocolateistoothick,addalittlemoremeltedcacaobutterandstirin.Whenthetextureisright,pourontopofotherlayersandplacebackintotherefrigeratortoharden.

TOSERVE

Letsitoutofthefreezerfor10-15minutes,andcutintosquareswithaverysharpknife.Storeinrefrigerator.

Donotusevanillaextractasitcanmakethecacaoseizeupandbecomestiff

ApplePie

Veryeasytomake.

FortheCrust1½cupsmacadamianuts,soakedfor2hours1½cupswalnutsorpecans,soakedfor2hoursteaspoonHimalayanseasalt

Pulseinfoodprocessoruntilcrumbledwell.Donotoverprocess,asthenutswillgettoooily.Checkasyoupulse,scrapingdownsides.Whenmixturestickstogetherwhenpinchedwithyourfingers,it’sreadytoputinyourpiedish.Gentlypressinpiedishtoformthecrust.

FortheFilling

4cupsdriedapples,soakedin2cupsapplejuicetoreconstitute3cupsfreshapples,coarselychoppedandtossedwith1tablespoonlemonjuice7medjooldates,soakeduntilsoft2oz.Irishmossgel,soakedovernight(seerecipeonpage50)½teaspooncinnamonscantteaspoonnutmeg

1tablespoonagaveormaplesyrup1teaspoonvanilla

PinchofHimalayanseasalt

Youcanmakedriedapplesinyourdehydratororpurchaseorganicnaturallydriedapplesfromthefarmers’market,healthfoodstore,oronline.

Whenapplesarehydrated,strainjuicetomakeIrishmossgel.Placechoppedmossinblenderwith1½cupsapplejuice.Makemorejuiceifnecessary.Blend,addingwaterifneededtomakeathickgel.Besurethemixtureiscompletelysmoothandthick.

Place3cupschoppedfreshapples,Irishmossgel,medjooldates,cinnamon,nutmeg,sweetener,vanilla,saltinafoodprocessorandblenduntilsmooth.

Infoodprocessor:

Inamixingbowl,combineapplemixturefromfoodprocessortogetherwithdriedapplesandblendwithaspatulauntilwellincorporated.Pourintopiecrust.

FortheTopping(thismakesthepieextraspecial)

1cuppecans,finelychopped4medjooldates,choppedfine¼teaspoonvanilla

Mixtogethertomakeasmallchunkytextureandcrumbleovertop.Refrigeratepietochillandset.

BakedFruit

Usepeach,apricot,nectarine,pear,orapple.Cutfruitinhalfandremovethepitorseeds.Placefruitinaglassbakingdish

thatwillfitinyourdehydrator.Sprinklecinnamonandsweetenerofchoice,Ilikemaplesyrupordatesyrup.Dehydratefor3-4hoursuntilwarmandslightlysoftened.Servewithvanillaicecreamoreatwarmforbreakfast.

ThreePieCrusts

Forone8–9"pieor4tartswithremovablebottoms.Crustscanbefilledwithfruitsorpuddings.

1.MACADAMIANUTS

2-3cupsmacadamianuts,dependingonsizeofpiedishortartpansteaspoonsalt

Pulsenutsuntilbrokendownintosmallpieces.Donotoverblendortheywillgettoooily.Pulseandcheckasyougoalong,scrapingdownsidesuntiltexturestickstogetherwhenpinchedbetweenyourfingers.Pourintopietartpansandlightlypressin,bringingupthesides.Itisreadytofill.

Choosefillings(seerecipeonpage214).

2.CACAOCRUST

1½cupswalnuts10-12medjooldatesDashofvanilla1tablespooncacaopowder½cupcacaonibs1tablespoondriedcoconutflakesPinchofsalt

Processallingredientsinfoodprocessoruntilitstickstogetherwhenpinchedbetweenyourfingers.Ifitdoesn’tstick,addateaspoonortwoofwater.Gentlypressintopieortartpans.Itisreadytofill.

Choosefillings(seerecipeonpage214).

3.SIMPLENUTCRUST

2cupsalmonds,pecans,brazil,orwalnuts4-5medjooldates¼cupcoconutbutterPinchofsalt

Placenutsinafoodprocessorandpulse-chopuntilsmallchunksform.Adddatesoneatatimethroughthefeedtubewhilepulse-chopping.Addcoconutbutter,salt,andpulse-chopafewmoretimes.Ifyoucanpinchthemixturebetweenyourfingersanditholdstogether,itisready.Ifnot,addanotherdateoratablespoonofwater.Gentlypressintopieortartpans.

Choosefillings(seerecipeonpage214).

FruitPieFillings

1½cuplemonjuice,Meyerlemonsifpossible

2oz.Irishmoss,madeintoagel(seerecipeonp.50)½cupagaveorsweetenerofchoice1tablespoonlecithin,groundinspicegrinder7tablespoonscoconutoil,meltedindoubleboiler2basketsofberriesorfillingofchoice,includingraspberries,blueberries,peaches,strawberries,or

kiwi

Infoodprocessor:

Placelemonjuice,Irishmossgel,andsweetener,blendinguntilsmooth.Addlecithinandslowlypourmeltedcoconutoilthroughfeedtubewhileblending.

Forlargepie,incorporate½cupmashedberrieswithlemon,Irishmossmixture.Ifyouaremaking4differenttarts,mash2tablespoonseachfruitandblendinto¼oflemon,Irishmossmixture.

Filltartpanswithfillingandtopwithwholefruits.Startbyplacingfruitsinafullcircle,startingfromtheoutsiderimandworkingaroundtothecenter,coveringthecompletetop.

Chilltosetinrefrigerator.

Tip

Tartscanbecutintohalvesorquarterstoserve.

PeachCobbler

SERVES8

Crust3cupsmacadamianuts,soakedfor2hoursteaspoonHimalayanseasalt

Pulseinfoodprocessoruntilitcrumbles.Donotoverprocessasthenutswillgetoily.Checkasyoupulse.scrapingdownsides.Mixtureisreadywhenitstickstogetherwhenpinchedwithyourfingers.Gentlypressinpiedishtoformthecrust.

Filling4cupspeaches,thinlysliced5medjooldates,soakeduntilsoft1tablespoonlemonjuice1oz.Irishmoss,soakedovernight1cupapplejuiceteaspooncinnamon

Placeslicedpeachesinabowlwith1tablespoonlemon.Mixtoincorporateandcoverpeaches.

Usejuicerwithblankbladetomakedatepaste.Orblendinfoodprocessorwithadroportwooffilteredwater.

ChoppedsoakedIrishmossandplaceinblender.Add1cupapplejuiceandblendwell,addingwaterifnecessarytomakeathickgel.Besurethemixtureiscompletelysmooth.

Add1cuppeaches,datepaste,andIrishmosstoyourfoodprocessor.Pulse-chopuntilsmooth.

Pourintobowlwithremaining3cupsofpeachesandmixtoincorporateingredients.

Pourmixtureintocrust.

Topping1cuppecans1tablespooncoconutbutter,melted½cupsdates,soakedDashofvanilla

Placeallingredientsinfoodprocessorandprocessuntilbrokendownandcrumbly.Crumbleovertopofpie,sprinklewithcinnamon,andplacein

refrigeratortochillandset.

Tip

Youcanexchangepeachesforapricots,mixedberries,ornectarinesandchooseanyofthethreecrusts(seerecipesonpage213).

SweetCrepes

SWEETBANANACREPEWRAP

Wrapscanbefilledwithavarietyoffruitsandnutcreams.

Meatfrom7-8Thaibabycoconuts1banana,cutinhalf½cupscashews,soakedfor2hours2oranges,juiced2dates,soakedandpuréed½teaspoonvanillaextractorbeansscrapedfrom1vanillabean½cupflaxseed,groundintoafinemealinspiceorcoffeegrinder½waterormoreifneeded

Blendallingredientsexceptflaxmealand½orangejuiceinahigh-speedblender,addingmorejuiceasneededtomakeasmoothconsistency.Addflaxmealandmorejuiceorwaterifneeded.Blenduntilsmoothandthick,butpourable.Tasteandadjustforsweetness.Spreadmixtureon2nonstickdehydratorsheetsaninchfromthesides.Dehydratefor4-5hoursat110degrees.Checktoseeifdryontop;ifso,placeadehydratormeshscreenandtrayontopofthecrepesandflipoversothecrepesarefacedownonmeshtray.Removeoriginaltrayandpeeloffthenonsticksheet.Carefullyhelpitalongwithalongknifetoseparateanystickyparts.Dehydrateanotherhourandcuteachsheetinto4parts.Dehydrateanotherhouruntildrybutpliable.Useimmediatelyorstoreinaziplockbagrefrigeratedfor3days.

SWEETSTRAWBERRYCREPEWRAP

Meatfrom7-8Thaibabycoconuts2cupsstrawberries,washedandhulled1banana,cutinhalf4dates,soakedandpuréed½teaspoonvanillaextractorbeansscrapedfrom1vanillabean¾cupflaxseed,groundintoafinemealinspiceorcoffeegrinderWater

Blendallingredientsexceptflaxmealand½orangejuiceinahigh-speedblender,addingmorejuiceasneededtomakeasmoothconsistency.Addflaxmealandmorejuiceorwaterifneeded.Blenduntilsmoothandthick,butpourable.Tasteandadjustforsweetness.Spreadmixtureon2nonstickdehydratorsheetsaninchfromthesides.Dehydratefor4-5hoursat110degrees.Checktoseeifdryontop;ifso,placeameshdehydratorscreenandtrayontopofthecrepesandflipoversothecrepesarefacedownonmeshtray.Removeoriginaltrayandpeeloffthenonsticksheet.Carefullyhelpitalongwithalongknifetoseparateanystickyparts.Dehydrateanotherhourandcuteachsheetinto4parts.Dehydrateanotherhouruntildrybutpliable.Useimmediatelyorstoreinaziplockbagrefrigeratedfor3days.

SWEETMANGOCREPEWRAP

Meatfrom7-8Thaibabycoconuts2cupsmango,chopped1bananas,cutinhalf4dates,soakedandpuréed½teaspoonvanillaextractorbeansscrapedfrom1vanillabean¾cupflaxseed,groundintoafinemealinspiceorcoffeegrinder

Water

Blendallingredientsexceptflaxmealand½orangejuiceinahigh-speedblender,addingmorejuiceasneededtomakeasmoothconsistency.Addflaxmealandmorejuiceorwaterifneeded.Blenduntilsmoothandthick,butpourable.Tasteandadjustforsweetness.Spreadmixtureon2nonstickdehydratorsheetsaninchfromthesides.Dehydratefor4-5hoursat110degrees.Checktoseeifdryontop;ifso,placeadehydratormeshscreenandtrayontopofthecrepesandflipoversothecrepesarefacedownonmeshtray.Removeoriginaltrayandpeeloffthenonsticksheet.Carefullyhelpitalongwithalongknifetoseparateanystickyparts.Dehydrateanotherhourandcuteachsheetinto4parts.Dehydrateanotherhouruntildrybutpliable.Useimmediatelyorstoreinaziplockbagrefrigeratedfor3days.

Mike’sBirthdayBRAWnie

Afterafewtriesatmakingarawbrownietomeetmyboyfriend’sstandards,Ifinallyarrivedata“thumbs-up.”Servedwithvanillaicecream,thisishisspecialbirthdaycake.Althoughthisbrownierecipehasthreeparts,itiseasytomake.Thesmellstauntyouwhilethebrownieisdehydrating.

ChocolateMixture1cupalmondmilk(seerecipeonp.74)½cupcacaonibs

Handfulofcashews,soaked4hoursBeansscrapedfrom1vanillapod,or2teaspoonsvanillaextract3tablespoonsagaveorsweetenerofchoice2-3tablespoonsfilteredwater

Blenduntilthenibsarebrokenupandthemixtureisquitesmooth.Itshouldbeathickbutpourable.Setaside.

FlourMixture15medjooldates,soakedabout15minutesuntilsoft4tablespooncacaopowderPinchofHimalayanseasalt4cupswalnutflour(Thisismadefromsoakingwalnutsfor4hoursanddehydratingthemovernight

oruntildry.Grindinaspicegrinderorfoodprocessortomakeintoaflourconsistency.)2-3tablespoonsIrishmossgeloragar-agar(notraw)—IuseIrishmoss¾cupwalnuts,coarselychoppedHandfulofraisins

Putdatesinfoodprocessorandmakeintoasmoothpaste.Removeandplaceintoamixingbowl.Tothebowl,addcacaopowder,salt,Irishmoss,4cupsofwalnutflour,choppedwalnuts,andraisins.Mixwellwithaspatulaorlargespoon.Pourhalfofpart1intothebowlandincorporateverywell.Addbalanceasmallamountatatime,incorporatinguntilyoureachdoughconsistency.Itwilllooklikestandardbrowniedough,whichiscreamy,dense,andspreadable.Tasteforsweetnessandaddmoreifneededforyourtaste.

Dividedmixtureevenlyonto3dehydratorscreensintolargesquaresabout1inchthick.Wetalargeflatknifewithwarmwatertohelpsmoothmixtureflat.

Frosting½cupalmondmilk¼cupcacaonibs2-3tablespoonscacaopowder1teaspoonvanillaextract¼cupagaveorsweetenerofchoicePecanhalvesfortopping

Blendalmondmilk,cacaonibs,cacaopowder,vanilla,andsweeteneruntilsmooth.Ifthin,addafewcashewsasathickenerandblend.Ifmixtureistoothick,addmorealmondmilk.Mixtureshouldbeonthethicksidelikeafrosting.Tastefordesiredchocolateandsweetnessandaddmoreaccordingtotaste.Usingaflatspatula,spreadfrostingontopofbrownies,wettingspatulaifneeded.Presspecansontopofbrowniesanddehydrateat115forthefirst2hours,thenturndownto105foranother6-8hoursorlonger.Checkwitha

toothpicktoseeifbrownieisthetextureyoulike.Brownieswillhaveaslightcrustontheoutsideandasoftercenter.Textureispersonalpreference.

Tip

Youcanstacktwoorthreesquarestomakeacakeandputfillingoffruitinbetweeneachlayer,orcutintosmallsquares.

BlackberryCheesecakewithMapleCreamTopping

FortheCrust

2cupsofpecans5tablespoonscacaonibs3tablespoonscacaopowderPinchofsaltDashofvanilla5medjooldates,pitted

Putallingredientsinfoodprocessorexceptdates.Pulseuntilchopped.Adddatesoneatatimethroughthefeedtubeandpulseuntilincorporated,leavingbitofachunk.Pinchapiecebetweenyourfingers;ifitstickstogether,itisfinished.

Pressthecrustintoaspringformpan(orpieplatelinedwithclearwrap),bringingupthesidesabout½to1inch.Placeseveralwholeblackberriesspacedaroundthesidesabout2-3inchesapart.Setaside.Blackberriesmakeitprettydesignontheoutsidewhentherimisremovedfromthespringformpan.

FortheBlackberrySyrupanddecoration3cupsblackberriesplusonecup,reservedfordecoration

Blendblackberriesinblender.Addalittlesweetenertotaste.Strainmixturethroughstrainertoseparatetheblackberryseeds.Youmighthavetostirthemixturetomovetheseedsasideandhelptheliquidtopassthroughthestrainer.Pourinacontainerandsetaside.

FortheCheesecakeFilling3cupssoakedcashews2cupsalmondmilk

Juicefrom½lemoncupagaveorsweetenerofchoice

PinchofsaltDashofvanilla1cupplus2tablespoonscoconutoil¼cupsunflowerlecithinorIrishmossgel

Blendthecashews,almondmilk,lemon,sweetener,vanilla,andsaltinblender.Whileblenderisrunning,slowlyaddthemeltedcoconutoil,and,ifyouareusingit,thelecithin.

Remove ofthemixturetoacontainerandstirin1tablespoonofmapleextractormaplesyrup.Tasteforsweetnessandsetaside.Ifpreferred,usemapleextractmixedwithagaveinsteadofmaplesyrup.Thisisyourmaplecreamtopping.

Addblackberrysyruptothebalanceofthemixturestillinblender.Blendandtasteforsweetness.

Pour½themixtureintothecrust,drizzlemaplesyrupoverthetopandtapthemoldtosettlethefilling.Addbalanceoftheblackberrymixtureandtapagain.Placeinthefreezerfor15-20minutes.

Removefromfreezerandtopwiththemaplecreamtopping.

Placecheesecakebackinfreezerfor4-5hours.

TOSERVE

Takecheesecakefromthefreezer10-15minutesbeforeservingandremovethespringformpan.Drizzlemaplesyrupontopandspreadacrossthewholetopwithaspatulaorflatknife.Thishelpsto

holdtheberriesinplace.Placehalvedpecansaroundtheoutsidecircumference.Decoratewithwholeblackberriesplacedaroundinacircletocovertop.Iliketoservewhencenterisslightlyfrozen.

TOSERVE

Drizzlemaplesyrupandblackberrysaucearoundtheplateofindividualserving.

Resources

ENVIRONMENTALGROUPS,ENLIGHTENINGBOOKS,RAWFOODMAGAZINES,INFORMATIVEFILMS,ANDRAWFOODRESTAURANTS

Eatingrawfoodchangesyourlifeinotherwaysbesidesfeelingphysicalfit,energetic,andhappy.Manyofmyrawfoodfriendsrevealtheybecamemoreawareofwheretheirfoodcamefrom.Theystartedthinkingaboutwhoplantedtheseedsandwhonurtureditsgrowthandwhopickedthefruitwhenitwasreadyformarket.

AsIdrivebyfarmsinnorthernCaliforniaandseehundredsoffarmworkersbendingoverinthefields,sunbeatingdownontheirheads,Iappreciateandrespectwhatittakestogrowfoodandbringittoourtable.WhenIvisitorganicfarmsaroundthecountryandseethecaretakentogrowvegetableswithoutchemicalsorpesticides,Iknowwhatagiantstepthesefarmersaretakingtobringusthebest-tastingchemical-freefoodpossible.Theyhavemycompleteadmirationandrespect.

Manyofmyfriends,includingmyself,havevegetablegardensandenjoythemosttastyandbeautiful-lookingvegetablesallyearroundbyfreezingthebountywhennecessaryforwintermonths.It’swonderfulnewstolearnmorefamiliesaretendinghomeorcommunitygardensthaninpastyears.

Whenwestarttoeatforhealth,wegainincreasedconsciousnessofourecosystem.Webecomeawareofchemicalsandpesticidesusedingrowingfood,cleaningsupplies,andbeautyproducts.Webegintorealizewehavethepowertomakeadifferenceintheproductswebuyandwhomwebuythemfrom.

Beingarawfoodistissimilartobecomingvegetariandecadesago.Notmanyknewwhatitwasorthereasonforbeingavegetarian.Vegetarianismhasgrownovertheyears.Mosteveryoneisconsciousofvegetarianfoodintotoday’ssociety.InIndia,anestimated40%ofthepopulationarevegetarians.

Ibelieveeatingrawfoodwillbecomeverypopularinyearstocome.Itwillbecommonplacetofindrawfoodrestaurantsandrawfoodchoicesonmenusandinmarkets.TherealreadyaresomefantasticrawfoodrestaurantsandI’veeatenatmanyofthem,includingPureFoodandWine,NewYork;Quintessence,NewYork;CaféGratitude,SanFrancisco,California;Cru,LosAngeles,California;Karyn’sRaw,Chicago,Illinois;PlanetRaw,SantaMonica,California;AuLac,FountainValley,California;118Degrees,CostaMesa,California;EuphoriaLovesRawvolution,SantaMonica,California;TheGreenery,Encinitas,California;SunPowerNaturalCafé,StudioCity,California;LifeFoodOrganics,Hollywood,California;105Degrees,OklahomaCity;JavaGreen,Washington,DC,andKindKream,avegan,raw,organicdesertshopinStudioCity,California

RawmagazinesIrecommend;PurelyDeliciousandGetFresh.BesuretoGoogleacoupleofmyrawfoodheroes;PhillipMcCluskeyandAngelaStokes.Ithinkyouwillbeimpressedbytheiraccomplishmentseatingarawfooddiet.

Consciousnessaboutourenvironmentisanotheraddedbonuswheneatingrawfoods.Itmakessenseasenvironmentalissuesaretiedcloselytothefoodsweeatandthewaterwedrink.IwashonoredtobeinvitedtoboardtheRiverkeeperboatonarecenttouroftheHudsonRiverinupstateNewYork.TheRiverkeeperisanonprofitorganizationwhosemissionistoprotecttheecologicalintegrityoftheHudsonRiveranditstributaries,andtosafeguardthedrinkingwatersupplyof9millionNewYorkers.TheycruiseupanddowntheriverdailylookingforpollutersandtheyareworkingtoclosedowntheloomingIndianPointNuclearPowerPlantinfavorofcleaner,saferenergy.

Inthe’80s,IwasinvolvedwiththeEnvironmentalMediaAssociation(EMA)whosemissionistomobilizetheentrainmentindustryinaglobalefforttoeducatepeopleaboutenvironmentalissuesandinspirethemintoaction.

ImportantenvironmentalnonprofitgroupsincludeWorldWildlifeFund,GreenpeaceInternational,NationalGeographicSociety,FriendsoftheEarth,NationalWildlifeFederation,EcologyFund.com,NationalAudubonSociety,andTreePeople.FilmsincludingThe11thhourandWhokilledtheElectricCarmightbeofinteresttoyou.Youalsomightwanttocheckout:

http://www.gliving.com-Forallnewsgreenhttp://livingwithed.net/-Greenhometelevisionshowhttp://www.peta.org/-Learnmoreaboutanimalprotection

BooksIrecommend:EatToLivebyDr.JoelFuhrman,TheChinaStudybyDr.T.ColinCampbell,TheWorldPeaceDietbyWillTuttle,Omnivore’sDilemmabyMichaelPollan,andEatingAnimalsbyJonathanSafranFoer.

AfewfilmstoeducateyourselfregardinganimalsandthefoodweeatincludeEarthlings,FoodInc.,TheCove,FoodMatters,andFresh.

AcknowledgmentsandThanks

Writingabookcannotbedonealone.I’vehadsomuchsupportandlovealongtheway.NowordscantrulyexpresshowIfeelaboutmyboyfriendofeightyears,MichaelMendell,whoalwaysgivesmehisconstantsupport.WhetherIcalledonhimtotakephotosoffoodIstyledatmidnightorsixo’clockinthemorning,hewastherebymyside.WhenIaskedhimtotasteendlessdesserts,heobliged.Hereadmymanuscript,madesuggestions,andhelpedmewithmygrammar.Helookedaftermeateverystepoftheway.HemadesureIgotupfrommydeskchairtostretchortakeabreaktositinthesun.HemadesurethatIhadtheproperlighttoworkwith,andhechauffeuredmetofarmers’marketsandhealthfoodstoresalloverthecity.Hiscalmnesskeptmebalancedthroughlongperiodsofwriting.Hisphotosgracethepagesofthisbook,andI’vebeengracedbyhiskindnessandlove.

Myfamilymakesmefeelspecialbyalwayssupportingmymanytransformations.Theirencouragementisendlessandtheirloveenduring.Thankyoutomychildren,Lisa,Jonas,Mia,andDan;myinspiringgrandchildren,Mackenzie,Hannah,Luke,Audrey,Karly,Rocco,andGunner;andtomydaughter-in-laws,ToniandGigi.Youallknowhowmuchyoumeantome,andhowmuchIloveyou.IappreciateallyourhelpandpatiencewhileIwrotethisbook.

ThankstoSarmaMeingaillisforallhersupport,encouragement,andforsharingherconnections.ThankstomyfriendsSusanSantilena,LoriClayton-Temple,andMaryFrenchforhelpingmetestrecipesinmytinykitchen.ThankstoKariStuart,myagent,forlookingoutformeeverystepoftheway,andtoAnnTreisman,myeditor,forallherworkinmakingsureeverythingcametogetherbeautifullyandtimely.AndthankstoSkyhorsePublishingforacceptingmymanuscriptandtoeveryonetherewhoworkedonthisproject.

BighugsandthankstomywonderfultalentedfriendMichaelKeller,whotooktheprofessionalphotosofmeinhiskitchen,andwhokeptMikeandIentertainedandfedfromhisamazinggardenwhiledoingtheshoot.ThankstoBarbaraFletcher,WendyBurt-Thomas,andRobinStroberforhelpingtolookovermyscribbling.AndhugstoBarryBlauforhiskeeneye.Muchgratitudegoestomylongtimebestfriend,JulieKavner,foralwaysbelievinginmeandcheeringmeoninallmyendeavorsforsomanyyears.

PeoplefortheEthicalTreatmentofAnimals(PETA)deservebigthanksforalltheworktheydo.Iowethemthanksorputtingmeinthespotlight,whichinspiredmetowritethisbook.Andlastbutnotleast,mygrowinglistofFacebookfriendswhoencouragedmetowritethisbook.Fromdifferentpartsoftheworld,inmanylanguages,I’vebeensupportedandblessedwithcaringfriends.ThekindestwordsandwellwisheshavecomefrompeopleI’venevermetinperson.I’vebeentoldI’vechangedtheirlives,butinfact,myFacebookfriendshavechangedmine.

Index

AdditionalNoriRollFillings,157Airola,Paavo,40AlissaCohen’sNeroliBlossom,80AlmondCookie,202AlmondMilk,40,74AnatomyofanIllness(Cousins),35Ani’sGingerLimeAid,85Ani’sRawFoodDesserts(Phyo),85Ani’sRawFoodEssentials(Phyo),85Ani’sRawFoodkitchen(Phyo),85Anthocyanin,27Antioxidants,16,18,25-27,49,66,127,130,139AppleCiderVinegar,22,23,27,28,29ApplePie,210AromaticaTea,77ArugulaBroccoliSalad,22ArugulaSalad,120Asianmix,58AuLacRestaurant,79AvocadoSoup,111

badbreath,41Bagels,95BakedFruit,211BananaBlueberryPancake,92BananaCacaoSmoothie,75BananaMania,72BananaPudding,207BananaSmoothie,19BasicGreenSmoothie,68BasicHerbedCheese,143BasicVinaigrette,137basil,57BeetSalad,134BerriesandChocolate,72beta-carotene,16,26,27,41,57,66,130,139birthday,42BlackberryCheesecakewithMapleCreamTopping,220blenders,51blueandpurplefruits,27Bragg’sLiquidAminos,49BroccoliSoup,21,105Brooks,JamesL,viiiButternutSquashSoup,105

CacaoAlmondMilk,74cacaobutter,49,51CacaoCrust,213cacaonibs,49cacaopowder,49CaesarSalad,118CaféGratitude,222Campbell,ColinT.ChinaStudy,The,4,5,223Campbell,JosephPowerofMyth,The,38CancerResearch,124CaramelizedOnionBread,96Cardini,Caesar,118CarrotNogSmoothie,75CashewHummus,147CashewParmesan,146CheddarCheese,144CheeseSauce,167,175,181ChefIto,79ChefIto’sSuperLunchDrink,79Cherie’sPeaches‘n’Cream,84ChiaPudding,207chiaseeds,49Chili,174ChilledCucumberSoup,21ChinaStudy,The(Campbell),4,5,223chives,57ChocolateCaramelBar—FourLayers,208Chocolate-CoveredNuttyCandy,204Chocolate-CoveredTreats,204ChocolateIceCream,201Chop-ChopSalad,123ChoppedTomatoeswithCilantro,22CilantroSauce,152citrusjuicers,51CityPlanet,viiicoconutaminos,49CoconutAminosorTamari,152coconutoil,39-41,49coconutsugar,47Cohen,AlissaLivingonLiveFoods,80RawFoodforEveryone,80ColdNoodleSalad,135CoolCoolCabbageSalad,124Cornbread,97CornChips,101CornSoup,108CornTortillas,153Cousins,NormanAnatomyofanIllness,35Cove,The,223

CowgirlSpirit (Kirk), viiiCowgirlsRide theTrail ofTruth,viiiCrablessCakes andTartarSauce,178

CranberryShot,89CreamCheese,144CreamofMushroomSoup,109Cru,222CucumberDressing,23CurlyCucumber,171

DaDaDaiquiri,87darkgreenleafyvegetables,27datepaste,47dehydrator,2,3,51DepartmentofHealthandHumanServices,13detoxifying,18DillPickles,62“DirtyDozen,”25

EatingAnimals(Foer),5,223Eat,PrayLove(Gilbert),viiiEattoLive(Fuhrman),223EcologyFund.com,222electromagneticradiation,2811thhour,The,223Ellis,William,11Enchilada,194EnvironmentalMediaAssociation,222EnvironmentalWorkingGroup,25EnzymeNutrition(Howell),2exfoliation,40ExtraDrinkTreats,20

Fajitas,195Falafel,179FastFoodNation(Schlosser),13FennelSalad,120faxseed,47FlaxseedCrackers,100fossing,38four,50Foer,JonathanSafranEatingAnimals,5,223FoodInc.,223FoodMatters,223foodprocessor,51freeradicals,10,26,41,57FrenchEndive,158Fresh,223FriendsoftheEarth,222FruitPieFillings,214Fuhrman,JoelEattoLive,223

Gaussmeter,28Gazpacho,110

GetFresh,222Gilbert,ElizabethEat,Pray,Love,viiiGogiBerryWaterShot,88Granny’sProgressiveWaldorfSalad,133Granny’sSmoothie,70GranolaCerealorBar,92GrapeShot,89Greekmix,59Greenery,222greenjuice,2,4,66GreenpeaceInternational,222greensmoothie,66GreenSoup,21Guacamole,168

HailforKale,130Harper,Valerie,viiiHeartyBreakfast,94hempseeds,47HerbedBread,98herbesdeProvence,59High-EnergySalad,126HimalayanorCelticseasalt,49HotChocolate,OnlyBetter,77HouseSalad,129Howell,EdwardEnzymeNutrition,2

icecreammakers,51IceCreamSandwich,203Indianmix,58injera,47intimacy,33Irishmoss,50ItalianHerbVinaigrette,136,138Italianmix,58

Jaffari,Omid,83James,Russell,80JavaGreen,222JicamaFries,166Juliennepeeler,51JustLemonDressing,23

KaleChips,166Karyn’sRaw,222KenneyMatthew,79-81Ketchup,61KindKream,222Kirk,MimiCowgirlSpirit,viiiKombum,95Kombucha,85KombuchaShot,88

laughter,34,35lecithin,50LemonGingerShot,89LettuceWrapSalad,151LifeFoodOrganics,222LivingonLiveFoods(Cohen),80LivingRawFood(Meingaillis),79lycopene,27

MacaCoffee,77MacadamiaNuts,213MacaroniandCheese,175Macaroons,205mandolinslicer,51MangoSmoothie,71mantra,33.SeealsomeditationMaryTylerMooreShow,The,viiiMashedParsnipsandCauliflower,160,162MatthewKenneyCuisine,81MatthewKenney’sPineapple-AloeSmoothie,81Mayonnaise,61McCluskey,Phillip,222meditation,viii,8,32,33MediterraneanFlatBread,99Meingaillis,SarmaLivingRawFood,79mentalhealthday,35Mesclunmix,117Mexicanmix,58Mia’sKnocktheYearsOffSmoothie,83MicrogreenSalad,117microwaveoven,28MiddleEasternmix,59Mike’sBirthdayBRAWnie,218Mike’sBurger,176MiniTostadas,168mint,57miso,49MixedDarkGreenSalad,23Mockarita,85ModernBrusselsSprouts,162MojitointheRaw,85Moroccanmix,58MushroomPâté,148MushroomTapenade,149Mustard,61

NachosThisSideoftheBorder,167NachoToppings,167namashoyu,49NationalAudubonSociety,222NationalGeographicSociety,222NationalWildlifeFederation,222

neemoil,38nerolihydrosol,80nori,49nutritionalyeast,50nuts,50

OliveOilGarlicButter,54,62OliveTapenade,149Om,33.SeealsomantraOmnivore’sDilemma(Pollan),223118Degrees,222105Degrees,222OneLuckyDuck,79orangeandyellowproduce,27OrangeIceSmoothie,75OrangeSmoothie,19ozonatedwater,29.Seealsowater

ParsleySalad,132passion,7,37PastaallaChecca,189PâtésandHummus(fillings),152PeachCobbler,215PeachSmoothie,20PeanutSauce,151PearSmoothie,20pectin,27pesticides,25Phyo,AniAni’sRawFoodDesserts,85Ani’sRawFoodEssentials,85Ani’sRawFoodkitchen,85phytochemicals,27,67Pick-Me-UpShot,89PimentoCheese,145PineappleShot,88PineappleSmoothie,19Pizza,184PizzaCrackers,100PlanetRaw,222Pollan,MichaelOmnivore’sDilemma,223PomegranateShot,88PomodoroLasagna,186PortobelloMushroomStew,192positivethinking,34PowerGreens,68PowerofMyth,The(Campbell),38“Prasuti”Accessories,viiiPretenderMaiTai,88pumicestone,41PumpkinandSunflowerSeedPâté,149pumpkinseeds,49PureFoodandWine,79,222

PurelyDelicious,222

QuickCashewCheese,193QuickLettuceWrap,158Quintessence,80,222

RanchDressing,138Ratatouille,164rawagavenectar,47RawChefDan,80RawChefDan’sGreenDream,80RawFoodforEveryone(Cohen),80RawFoodRevolutionDiet(Soria),84RawkinCereal,94Realfoods,83Riverkeeper,222redfruits,27RedPepperPâté,149Restak,Richard,39rosemarytea,39RussellJames’sAloeLemonade,80

sage,57Salsa,168SangriaTease,87Sarma’s“GreenMango”Shake,79SavoryFillings,152Schlosser,EricFastFoodNation,13seamix,59SeaweedSalad,139SecretSauceThousandIsland,136,137self-love,2,5,9,31,36ShiitakeMushroomSkewers,193SimpleCacaoChocolate,202SimpleGreenDrink,70SimpleMediterraneanSalad,125SimpleNutCrust,213sleep,31,32SmoothieGirl.SeeStegleyLucySmoothieGirlandShitakePresentVanillaSkySmoothie,83Soria,CheriRawFoodRevolutionDiet,84SourCream,146SpicedChai,Warmed(orIcedforSummer),78SpinachQuiche,180SpinachSalad,127SpinachSoup,21spiralslicer,51SproutedOatGroats,94sprouting,50sprouts,115Stegley,Lucy,83stevia,47Stokes,Angela,222Stowers,Stacy,92StrawberryIceCream,201

stress,30StuffedGrapeLeaves,182StuffedPortobelloMushroomwithBasilPesto,191StuffedZucchiniSquashBlossoms,165SummerCelebration,72sun-driedtomatoes,50sunflowerseeds,49SunPowerNaturalCafé,222SushiRice,157SwamiChidvilasananda,viiiSwamiMuktananda,viiiSwamiPrabhavananda,viiiSweetBananaCrepeWrap,216SweetCrepes,216SweetFillings,152SweetMangoCrepeWrap,217SweetorSavoryBread,98SweetPepperAntipasto,121SweetPotatoGnocchi,190SweetPotatoWrap,155SweetRedPepperCoconutWrap,153SweetStrawberryCrepeWrap,216

Tabbouleh,170TangerineGreenSmoothie,70TartarSauce,179ThaiPasta,196ThickTomatoSoup,108ThreePieCrusts,213TomatoArugulaTapenade,140,149TomatoShot,88TomatoSoup,20TomYumMisoSoup,106Toothpaste,39ToothSoap,38TortillasandCrepeShells,153TreePeople,223TriptotheMoon,70TropicalSmoothie,72Tuttle,WillM.WorldPeaceDiet,The,5,223Twain,Mark,35Tzaziki,148

UnitedStatesCensusBureau,5UpscaleKaleSalad,131

VanillaIceCream,200VegetableFillings,152VegetablePatties,183VeggieSalad,22VerdeTortillaWrap,154VeryDirtyMocktini,86,87

WarmAppleChai,78WarmAsianNoodles,197water,29Watermelon-HoneydewSmoothie,71WhataPear,72White,MiaKirk,83WhokilledtheElectricCar,223Wild,WildRice,170wirewhisk,51WorldBank,29WorldPeaceDiet,The(Tuttle),5,223WorldWildlifeFund,222

Yacon,47

ZucchiniHummus,146

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