raw basics: incorporating raw living foods into your diet using easy and delicious recipes
TRANSCRIPT
ALSOBYJENNYROSS
THEARTOFRAWLIVINGFOOD:HealYourselfandthePlanetwithEco-deliciousCuisine(withDoreenVirtue)HAYHOUSE
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VEGETARIANMEALSFORPEOPLE-ON-THE-GO:101Quick&EasyRecipes,byVimalaRodgersTHEYO-YODIET
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Copyright©2011byJennyRoss
PublishedanddistributedintheUnitedStatesby:HayHouse,Inc.:www.hayhouse.com•PublishedanddistributedinAustraliaby:HayHouseAustraliaPty.Ltd.:www.hayhouse.com.au•PublishedanddistributedintheUnitedKingdomby:HayHouseUK,Ltd.:www.hayhouse.co.uk•PublishedanddistributedintheRepublicofSouthAfricaby:HayHouseSA(Pty),Ltd.:www.hayhouse.co.za•DistributedinCanadaby:Raincoast:www.raincoast.com•PublishedinIndiaby:HayHousePublishersIndia:www.hayhouse.co.in
Editorialsupervision:JillKramer•Projecteditor:AlexFreemonCoverdesign:ChristySalinas•Interiordesign:TriciaBreidenthalMainrecipephotos:KitChan,FringePhotography,andLyleOkiharaAdditionalphotos:DreamstimeandShutterstock
Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmitted,orotherwisebecopiedforpublicorprivateuse—otherthanfor“fairuse”asbriefquotationsembodiedinarticlesandreviews—withoutpriorwrittenpermissionofthepublisher.Theauthorofthisbookdoesnotdispensemedicaladviceorprescribetheuseofanytechniqueasaform
oftreatmentforphysical,emotional,ormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthorisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwell-being.Intheeventyouuseanyoftheinformationinthisbookforyourself,whichisyourconstitutionalright,theauthorandthepublisherassumenoresponsibilityforyouractions.
LibraryofCongressCataloging-in-PublicationData
Ross,Jenny.Rawbasics:incorporatingrawlivingfoodsintoyourdietusingeasyanddeliciousrecipes/JennyRoss.p.cm.Includesbibliographicalreferences.ISBN978–1-4019–3166–7(hardback)1.Naturalfoods.2.Rawfoods.3.Rawfooddiet.I.Title.TX369.R6672011641.3'02–dc22
2010052865HardcoverISBN:978–1-4019–3166–7DigitalISBN:978–1-4019–3167–4
1413121143211stedition,July2011
PrintedinChina
ForGrandmaRoss,thanksfor“playingrestaurant”withmeallthoseyearsandteachingmehowtohavefun,evenwiththehardstuff.Tomyparents,TamaraandCharles,thankyouforhelpingmepursuemypassionateveryturnandsupportingmyever-evolvingprocess;toAuntJerrieandUncleDennis,forteachingmewhatunconditionallovelookslike;andtomyson,Dylan,forbringingmeandourfamily“backtothebasics”insuchabeautifulway.Iloveyou.Totheentireteamat118Degrees,thanksforyourcontinuedsupportofourvisionto“educatetheworldaboutthepowerofgourmetlivingfoods.”Yourhardworkandeffortshavehelpedshapethelivesofsomanypeople.
CONTENTS
Introduction
Chapter1:WhatIstheLiving-FoodsLifestyle?
Chapter2:GettingStartedwithLivingFoods
HempMilk
HappyHalvah
GorgeousGreekSalad
Marinated-KaleDeliSalad
SuperfoodSmoothie
Chapter3:StarttheDayOffRightwithNutritious,BasicBreakfasts
Daily5Smoothie
SmotheredBanana
Apple-PistachioGranola
BreakfastBurritos
PeachCoffeeCake
ChocolateGo-GoBalls
Berries-’n’-CoconutYogurt
BreakfastBlissBars
Cinnamon-WalnutCakes
Chapter4:RawStaples:FastRecipestoBoostYourHealth
TahiniSpread
RedBellPepperandOliveTapenade
SimplicityGuacamole
Sun-DriedTomatoKetchup
SmokyRancheroSauce
WhippedAvocadoSpread
TomatilloSalsa
PestoAioli
Pumpkin-SeedCheese
RawParmesanCheese
Coconut-CurrySauce
Heirloom-TomatoBruschetta
Roma-TomatoMarinara
BasicRedSpiceSauce
Chapter5:SimpleSaladsforEverydayEnjoyment
Marinated-ShiitakeSaladwithTruffleDressing
CaliforniaCobbSaladwithGreenGoddessDressing
Mandarin-OrangeSaladwithSweetMisoDressing
Chard-RollSalad
HeirloomHerbSaladwithDillDressing
RomaineChoppedSaladwithRanchDressing
LongevitySaladwithLemonDressing
Chapter6:StarterSoupsandBasicMarinatedVegetables
BasicVegetableStock
SweetMisoSoup
GreenCurrySoup
FrenchOnionSoup
TomatilloandAvocadoSoup
SweetandRedOnions
MarinatedMushrooms
3-VegetableBlend
EggplantBalsamico
Coconut-CurryVegetables
TuscanVegetables
AlmondandRosemaryGreenBeans
Chapter7:EasyEntréeSelectionsandFastDesserts
VerdeTacos
SurferSandwich
GardenRolls
Toe-Tappin’Tostaditos
RainbowSorbet
Kiwi-Lime-StrawberryParfait
Banana-CrèmePie
AppleCobbler
PumpkinGelato
RichandCreamyChocolateSauce
CaramelSauce
BerryPuree
Chapter8:FeedingYourFamilyWell
SunshineSmoothie
WatermelonIce
StrawberryChardSalad
“Fried”-AvocadoMini-Tostadas
Chipotle-RanchWraps
Rainy-DayTrailMix
Lemon-PestoPasta
RastaPasta
PastaAlfredo
SunshinePasta
Ice-CreamSlices
Cacao-AvocadoPudding
MonkeyBites
AppleSandwiches
RawCupcakes
Chapter9:Elixirs,Appetizers,andSaladsforSharing
BlueberryLemonade
Lemon-MintIceCubes
GazpachoShots
MintJuleps
Mexi-CaliChoppedSalad
SobecaSliders
Focaccia3Ways
Coconut-MangoCeviche
Coconut-CurryRolls
SquashRavioli
MushroomswithWildArugulaonPortobelloCrisps
StackedSweetNoodles
Chapter10:EnticingEntréesandDessertsforPotlucksandDinnerParties
5-VegetableLasagna
EggplantStacks
Heirloom-TomatoTerrine
StuffedMushrooms
StuffedHeirloomTomatoes
StuffedRedBellPeppers
StuffedAvocados
Chocolate-BerryTacos
MacadamiaMacaroons
Chocolate-FudgeEasyBrownies
BasicDessertBars
Chapter11:TransitionFoods
AsparagusandOnionSplit-PeaSoup
Buddha’sBowl
Cilantro-RiceDish
QuinoaBBQBowl
StuffedYams
VegetableCoconut-CurryDish
Butternut-SquashRisotto
Chapter12:LivingItWell
CeleryMisoSoup
TomatoBisque
SimpleGazpacho
BasicVegetableSoup
Sea-MeSoup
AfterwordAppendixA:GarnishesAppendixB:Living-BodySourcesofNutritionReferencesAbouttheAuthorRecipeIndex
INTRODUCTION
Tenyearsago,mypersonaljourneywithlivingfoodsbegan.AsIchangedmylifestyle,eatingchoices,andpersonalwayofworkingwithandlookingatfood,Iarrivedat suchaeuphoricplaceofgoodhealth that Iwanted toshoutabout itfrom the rooftops. I became very passionate about sharing the wellness andvitalityIwasnowlivingwiththeworld.Ofcourse,IknewnothingofhowthiswouldunfoldexceptthatIwascommittedtomakingadifference.Asmypersonaljourneyhasevolved,Ihavebeenblessedwiththeopportunity
to spread theword about living foods tomore andmore people, one day at atime. Throughmy current restaurant, 118Degrees, inCostaMesa,California;workshopsandclasses;andhands-oneducationalexperiences, I’vebeenapartofbringing thispowerful lifestyle tomore than100,000people,andhaveseentrulymiraculousthings.Whenever I teach, and oftentimes in the restaurant, customerswill askme,
“What is the easiest way to start ‘doing’ raw foods?” Of course, there is nomagicansweroraone-size-fits-allapproachtoembarkingonthepathoflivingfoods,buttherearesomebasicsthatcanhelpeventhemostnovicecooksbegincreatinghealthyanddeliciousrawdishestheywilllove.RawBasics isdesigned toanswer this importantquestion,aswellas inspire
youtobeginaddingmorefresh,vibrantfoodstoyourdiet.Wehaveasayingat118thatgoeslikethis:“Juststartaddingmoreofthegoodstuff.”I’vefoundthatmorethan80percentofourclientsgetgreatresultsiftheybeginbyfocusingonaddingtotheirdiet.Adding,notsubtracting.Astheyshifttolearninggreatrawoptions and incorporating them into their everyday eating, the other foodsthey’ve been trying to give up just sort of fall away, leaving them feelingrefreshedandinvigorated.Enjoythisbookasawhole,orskiptotherecipesthatsoundgoodtoyou,and
activelyexploreeachsectiononitsown.Inaveryfundamentalway,thisbookisdesignedtoeducateandempoweryousoyoucanfindahealthybalanceinyourdiet…leadingtovibranthealth!
HOWMUCHLIVINGFOODDOESTHEBODYNEED?
It’struethateverylittlebitofrawfoodyouaddtoyourdietcounts,andattheendofjustaweek,you’llfeelmorevibrantandalive.Livingbodiesneedlivingfood: the idea is that for everythingyouadd toyour life, yougetmoreof thesame.Negativethoughtsbreednegativity.Foodsthataredevoidoflifeandlife-enhancingagentsfosterdeathanddisease.Forevery“nonvital”partofyourdietthatyoureplacewithsomethingvitaltoyouroverallhealth,youbecome“moreof”health.Our bodies serve ourminds and souls to the utmostwhen in good physical
condition;andweare“moreof”whoweareandcanthereforeoffermoretotheworld,thosearoundus,ourwork,andourlives.Whenourbodiesdonotserveus and our health is failing, there is “more of” disease, andwemustwork torestorethebalanceofwellnessthatisourbirthrightashumanbeings.Weweredesignedtoembodyoptimalhealth!
IS“RAWFOODS”ADIETFAD?
Theanswertotheabovequestionisno.Theliving-foodsdietdoesmorethanrestrictcalories,speedmetabolism,andshrinkfatcells.Itisalifestyle—onethatbrings abouthealth and restoresbalance.Thisbalanced functioningallows thebody to fight disease properly and nourish itself while performing vitaloperationsthatkeepyouyouthfulandenergetic.
Thenumberonereasonmanydiets fail isbecause theyare toorestrictive inthemindsofthedieters.Youcangetaroundthisbyeliminatingtheneedtodiet,insteadchoosingnourishingsubstanceslikerawwholefoods,andadjustingthementalfocusintheprocessfromwhatyoucan’thavetowhatyouget tohave.Thisisabasicandpositive“recipe”forsuccess.I observed a client (whom Iwas fortunate enough to share the living-foods
lifestylewith) reallystruggling in theearlydaysof trying to releaseoldhabitsduringher transition to amorewhole-foods-baseddiet.So I askedher, “Whatfoodsdoyouthinkabout?”Shereplied,“EverythingIcan’thave.”“Whatmakesyouthinkyoucan’thavethem?”Iaskedher.Shelookedatme,shocked,andsaid,“Well,they’renotgoodforme!”I smiled and said, “So you are choosing not to have them, because your
vibranthealthismoreimportanttoyou,right?”Andsherepliedsimply,“Yes,”followedbyasighofrelief.When you’re strong enough to choosemore of the good stuff, the focus is
different: it’s about taking a proactive approach to your goals. Then you canexplore.Youcan literallyplay like a childwould, discoveringnew things thatwillcatapultyourhealthinwaysyoucouldneverimagine.
ARETHENEGATIVEEFFECTSOFPASTPHYSICALDAMAGEREVERSIBLE?
Health is cumulative, and thebestpreventivemedicine Iknowof is to treatyour body well. Over the past decade, I have seen it time and time again:customers—oneswho thought optimal health could never be reached again intheir lifetime—focus on adding more raw food to their meals and beginreversingdiseasesthathaveplaguedthemforyears.One of the most immediately rewarding ways to begin to treat your body
better is to eliminate toxins from your diet. Forgoing cooked oils and greasy,fried foods is a great place to start; and cutting back on animal products andfocusingonplant-basedcuisineprovidesawonderfulfoundationforhealth.Ofcourse,eliminatingprocessedfoodsfromyourdietwillyieldtremendous
andtangibleresults.Thesebenefitsincludeweightloss,increasedenergy,lower
cholesterol,healthybloodpressure,physicalendurance,glowingskin,renewedhairgrowth,mentalclarity…andcountlessothers.
CHAPTERONE
WHATISTHELIVING-FOODSLIFESTYLE?
Livingor“raw”foodsarethosethathavenotbeenheatedabove118degreesFahrenheit. This is the commonly agreed-upon temperature after which plant-based ingredients begin to break down and lose essential vitamin andmineralcontent, aswell as enzymes. Pure and simple, raw foods are natural foods intheir natural state. In addition to breaking down enzymes and nutrients,manymodern-day cooking methods actually create by-products during the heatingprocessthathavebeenfoundtobetoxic.Raw foods are primarily plant based. Fruits, vegetables, nuts, seeds, and
sproutedgrainsare thebasisof thisculinary lifestyle. Inaddition, living-foodsenthusiastsoftentimesmakeuseofhigh-grademineralsandothersuperfoodsasawayofrestoringbalance.Juicingisaneffectivealternative-healthremedyandis currently being used in several cancer-treatment centers worldwide, withincredible life-enhancing results.A high-nutrient-density diet goes a longwaytowardmaintainingoverallhealth,andlivingfoodsareatthetopofthescaleintermsofnutrientdensityandpurity.Livingfoodsarenotanewidea;infact,manywouldcounterthatthisisthe
oldestnotionofhowtoeat.TheBiblecontainsseveralreferencestoliving-foodpreparations; early texts discuss the heating of plant-based ingredients and“cooking”usingtheenergyofthesun.Inmanyancientcultureswherelongevityoflifewasenjoyed,therewasalsoafocusonfresh,livingfoods.This style of eating can help you reach andmaintain your health goals, for
threemainreasons:
1.Theliving-foodslifestyleencouragesaverylow-toxindiet,withafocusonthefunctionofeveryfoodandhowitishelpingyouachievehealth.Withlivingfoods,therearesimplynofillers,artificialpreservatives,orunneededadditivesthatdonotbenefityourbodyinsomeway.Asaresult, theliving-foodsdiet islargelyalkalineforming.Diseasecannotliveinanalkalineenvironment;itmusthave a toxic, acidic one to thrive. Picture the pH test strips from your high-
schoolchemistryclass.OnthepHscale,14istotallyalkaline,7isneutral,and0–6isacidic.Thebodyshouldbeanywherefromneutraltomoderatelyalkalinetopreventdisease.
2.Rawfoodsconstituteaplant-baseddiet,whichhasbeenproventomaintainstrongvitalorgansandoptimalbodilyfunction.Overallhealthhasbeenshownto drastically improve in direct relationship to how much plant-based eatingyou’re doing. From providing essential proteins, amino acids, minerals, andvitaminstodetoxifyingthebodywherenecessary,thiseatingstyleservestokeepyouinbalance.
3. Living foods have the power to heal the body by reintroducing essentialvitamins and minerals, as well as enzymes—the catalysts that break downnutrients into a usable state. With a diet rich in enzymes, your body isn’toverwhelmedwiththebreaking-downprocess(calledassimilation)andhastimethentogoaboutthebusinessofmaintainingavitalsystemandpromotinghealth.
Whetheryou’relookingtomoveintoamoreenergeticspace,restoreoverallwellness,achieveavibrantlifestyle,orfindalternativestoprocessedfoodsandtheir associated health conditions (ulcers, indigestion, headaches, chronicfatigue, and depression have all been linked to poor diet), living foods couldprove to be a very viable option for you … and even serve to heal youcompletely.Tryingtheliving-foodslifestyle,evenifforonlyonedayoronemealaweek,
willstarttogiveyouanideaofwhatispossible.Keepinmindthatthisisnotanall-or-nothingproposition.Choosingtoaddevenonemorecomponentoflivingnutrition toyourdailyeatingplanwillbegin theprocess.Thebest choiceyoucanmakeforthehealthofyourbodyandmindistotakecontrolofyourdietonebiteatatime.Gobacktothebasicsofhealth,andaddinmoreofthegoodstuff.
WHATISTHEGOODSTUFF?
Nomatterwhatyourcurrentdiet,it’seasiertoaddsomethingnew—moreofthegoodstuff—insteadofbeingfocusedonwhattotakeaway.Decidingwhichitemsarerightforyourbodyorare importantfornutritioncanbeachallenge.Hereisalistofquestionstoconsiderwhenevaluatingwhetherafoodselection
reallyconstitutesthe“goodstuff”:
•Wheredidthisfoodcomefrom?
•Can it grow from theground? (Picture a tree full of cheesepuffs orOreocookiesandyou’reontherighttrack.)
•Whatisthehealthbenefitofeatingthis?
•Howwasthisfoodprepared?
Thegolden rule in choosinggood,nourishing food is finding items that arelocal,fresh,organic(withoutpesticides),andgrownfromahealthyvitalplantofsomesort.Ingeneral,thisincludesallfruitsandvegetablesintheirnaturalstate,nuts and seeds, grains, herbs and spices, superfoods, and products minimallyprocessedfromanyoftheabove-listeditems.Theseareallwholefoods.A nice raw nut, for example,makes a fantastic raw butter.But if you roast
nuts,thenaddiodizedsaltandsomepreservatives,you’vejustcreatedaproductthat could very well be hazardous to your health. The average jar of peanutbuttercontainsunhealthylevelsofsaturatedfatsandiodine,alongwithbleachedwhitesaltsthataretoxicinthebloodstream.Really,whatyouhavetoconsiderwhenmakingchoicesat thegrocerystore
arethefollowingquestions:
1.What is the food product itself? It should be fresh, organic whereverpossible,andfromaplantsource.Tomatoesandavocadosareperfectexamplesoffresh,wholefoods.
2.Howhasitbeentreated?Ifithasbeencooked,therecouldnowbemanytoxins entering into the picture. To make a cooked product shelf stable, apreservative of some sort typicallymust be added. Preservatives act the samewayinthebodyastheydointhefooditselfandcanbeeasilystoredforyears,blockingyourabsorptionofimportantnutrients,untilreleasedduringacleansingprocess. So although a tomato is a good choice, tomato sauce in a can isprobably not. The can contains harmful metals, and the contents have beenprocessed and may include up to 14 different unnatural ingredients just toincreaseshelflife.Lookintotheingredientslist,andalsotheprocessing.Ifit’snotvery“vibrant,”thenitdoesnotequatetovibranthealthforyou!
3.Wheredoesitcomefrom?Processedcrackers,forexample,comefromaboxwithasidelabelthatlists10to20ingredientsyoumayhaveneverheardofbefore (enriched flours, dioxides, and so on). Bags of potato chips line theshelves,andwhileitisverytemptingtoreasonthatapotatooncecamefromtheearthandistherefore“natural,”don’ttakethebait.Youknowthatfriedoilsarenotnatural; thatgroundpotatoflakes,whicharethestarterformanybrandsofcommercial chips, are treatedwith chemicals to alter how they look; and thatpreservingagentsareanythingbutwholesome.
4.Whatareitshealthbenefits?Foodshouldtastegreat,butitshouldalsobefunctional.Askyourselfwhatyou’regettingoutofeverybite.Foodisfuel;youwanttop-notchingredientsfortop-notchperformance.
Raw-FoodsShoppingListHereismygo-toshoppinglistforthebasicstostockakitchenfullofliving
foods.
—Freshproduce.Shoppingorganicandlocalwhereverpossible is thebestchoiceforyourhealth.
•Applesandpears:Wheninseason,thesefruitsmakeagreatbaseformanyrecipesandcanbeusedinsweetandsavorydishes.
•Avocados (Hass andReed):Make sure avocados are somewhat soft andhaven’t been picked too early. Those that are hardwhen pickedmay notripen,especiallyearlyandlateintheseason.
•Citrus: Oranges, lemons, limes, and grapefruit act as solvents,which aregood for cleaning the liver and gallbladder. Lemons are used in place ofvinegarinmanyrecipesinthisbook.
•Dark,leafygreens:Kale,collardgreens,spinach,andredandgreenchardprovidenecessaryproteinandchlorophyll.Ourcousinstheapesenjoyadietthat is over 40 percent dark, leafy greens. Greens help build muscle andconnectivetissue.
•Heirloom tomatoes,Roma tomatoes, or fresh tomatoes from the vine:Tomatoes arebestwhen in seasonand sourced locally.Heirloomvarietiescomeinmanydifferentcolorsandshapes,andthebenefitofenjoyingtheseinseasonisamuchhighernutrientdensity,becausetheseedshaven’tbeenhybridizedorgeneticallyalteredovertimetocreatestrongercrops.
•Freshherbs:Basil,cilantro,andgreenonionsaremystandbysforstockingthe fridge. Store thesewrapped in awet cloth or inside a small bottle ofwatertokeepthemfresh.
•Freshberries:Berriesareaheavilysprayedcrop,soit’sveryimportanttoshopfororganicorpesticide-freeselectionswhereverpossible.Ifyoumust
buyconventionalproduce,besuretorinsetheberrieswellwithavegetablewashtoremoveanyresidue.
•Zucchinioryellowsquash:Squashisaverymineral-denserowcropandistypicallyeasytofind.Thewatercontentmakesitreadilydigested,andit’sagreatbaseformanyvegetabledishes.
•Garlic:Garlicisanimmunity-boostingingredientthatisalsogoodforheartfunction.Itcontrastswithotherflavorsforasuperiorculinaryexperience.
•Young Thai coconuts: Young Thai coconuts yield 1–2 cups of coconutwatereach,aswellasuptoacupofcoconutflesh.
•Bananas:Bananasareagreatbaseforsmoothies,andarehighinpotassium.
•Shiitake or portobellomushrooms:Mushrooms are great to have in thekitchen year-round and are very powerful during cold-and-flu season toboostimmunity.
— Nuts, seeds, and grains. Shop for raw, unpasteurized, and unheatedvarieties.Besuretostoreinacool,darkspacetoprotecttheintegrityoftheoilspresent in the nuts. Soaking and sprouting your raw nuts and seeds isrecommendedasyoubegintoaddmoretoyourdiet.Thisprocessreleases theenzyme inhibitor naturally present within the nut, activating it to make thenutrientsmorereadilyavailablefordigestion.Theamountofsoakingtimevariespernut.
•Rawtahini(groundsesameseeds):Thisisactuallyprettyhardtomakeathome and worth buying jarred when you can. (Artisana is my favoritebrand!)TahiniishighincalciumandBvitamins,andisaneasyingredienttowhipintosaucesandspreadsinahurry.
•Miso:Shopforamellowwhitemisothatisunpasteurized,orabrownorredvariety formore flavor.Makesure it is labeled“non-GMO,”asmanysoycropsaregeneticallymodified.
•Rawalmondbutterandrawalmonds:Almondsareoneoftheonlynutsthatarenaturallyalkalineforming.Rawalmondbutterisagreatsubstituteforpeanutbutter.
•Raw flaxseed: Flax is rich in essential fatty acids such as omega-3 and
omega-6,aswellasfiber.Agreatbaseforwrapsandcrackers,flaxseedishelpfulforoptimaldigestionandbrainfunction.
•Macadamianuts:Naturallycreamy,macadamianutsareago-toingredientformakinggreatnutcheesesandyummysauces.Theessential fattyacidsare incredible for promoting healthy hair, glowing skin, and elastic nails.Soaktime:4hours.
•Pistachios:Pistachioswhipupintoagreatpestoandareeasytostore.
Shopforrawvarieties—unsalted,outoftheshell.Soaktime:4hours.
•Pecansorwalnuts: These nuts have naturally occurring oil thatmakes agreatcomponentformanydesserts.Trytokeeponeortheotheronhandatalltimes.Soaktime:4hours.
•Pumpkinseeds:Pumpkinseedsoffersuperiorhealthbenefitstosunflowerseedsandhaveagreatflavortoworkwithonaculinarylevel.Soaktime:6
hours.
•Quinoa:Agluten-freeseed,highinprotein,quinoa(pronounced“kee-NO-wah”)isanaturalalternativetowheatandrice.Soaktime:12hours.
•Kamut or rye berries: Kamut is a high-protein grain; when sprouted, itcontains only trace amounts of gluten. This is a nonhybridized heirloomgrainindigenoustoEgypt.Ryealsohasasmallamountofgluten—butlessthanwheat—andisknowntobehighinprotein,magnesium,andcalcium.Soaktime:12hours,followedby2–3daysforsprouting.
•Raw buckwheat: Buckwheat is a gluten-free grain with a high proteinprofile. Fast and easy to sprout, it is an important ingredient if you lovecrunchyfoods,asitdriestoaverycrispytexture.Soaktime:12hours.
—Basicpantry.Theseitemscankeepinyourpantryindefinitely.
•Olives:Lookforkalamata,green,orsun-driedblackvarieties;theseshouldbepackageddryorinoil,notinvinegarorwithadditionalsalt.
•Dulseandotherrawseavegetables:MaineCoastSeaVegetablesarehand-harvestedandsun-dried.Lookforpurplecolorsandwildvarieties.Dulseiseasilyintegratedintomanyrecipes.
•Rawhoneyoragavenectar:Tofindthebestrawhoney(whichhelpsfightallergies), I suggest seeking out your local beekeeper.When shopping foragave,lookforadarkcolor,andmakesureit’slabeled“raw.”
•Rawcacao,maca-rootpowder,andsupergreens:Thesesupplementscanbe a daily smoothie staple and provide needed minerals. Superfoods aregenerally found in the supplement section of your local health-food storeandonline.(SeeadditionalsuperfoodsuggestionsinChapter3.)
•Rawcoconutaminos:Thisgreatsubstituteforsoysauceissoyandwheatfree.
•Sun-driedtomatoes:Lookforunsaltedvarieties,oftentimespackedinoliveoil.
• Shredded coconut: Be sure to buy dried coconut shreds that areunsweetenedandunsulfured.
•Assorted chili peppers: Naturally dried peppers are the best in terms oftasteandhealthbenefits.Chipotlepeppersarenaturallysmokedandcreateagreatflavorinsaucesandspreads.
•Driedfigs: Look for unsulfured and sun-driedmission figs for use in therecipesinthisbook.
•Himalayanandothergourmetsalts:Saltshouldalwaysbeadingygrayorpink color, as opposed to bright white. (There are also black and redvarieties.) It is important to findagreatone thathasn’tbeenprocessed toremove itsmineral content.Salt “separates” flavorwhencreating culinarytreatsandisanimportantingredientinyourkitchen.Therightsaltsarealsofunctionalbecausetheydoubleastrace-mineralsupplements.
•Cold-pressed extra-virgin olive oil: Olive oils need to be stored in darkglass to prevent oxidizing. Try many in the “cold-pressed extra-virgin”categoryuntilyoufindoneyoulovethetasteof.Sinceyou’renotheatingthe oil, the final flavor profile inmany of your dressings and sauceswilldirectlyresultfromit.
• Truffle-infused oil and other gourmet oils: These should be usedsparingly,butcanaddaquickandeasyburstofflavor.Besuretolookfornaturalinfusedoils,notsyntheticflavors.
HOWTOSETUPYOURKITCHENFORSUCCESS
Settingupyourkitchenforsuccesscanbeaseasyasfindingagreatfunctionalknife and a cutting board.However, if you plan to jump into the living-foodslifestyle,eitherinstepsorwithbothfeetrightaway,therearesometoolsthatcanhelpeasethetransition.
IntroductiontotheTools
•High-poweredblender:Ahigh-poweredblendermakesmanipulatingnuts,seeds, and whole fruits and vegetables fast and easy. I suggest outfittingyourkitchenwithablenderthathasahighandlowsetting,plusavariable-
speeddialforevenmoreeaseofuse.Aplungerisalsostandardonmanyofthese models and helps blend thick sauces made with nuts and seeds.Withoutahigh-poweredblender,livingcuisineisstillpossible,butyouwillneed a blender of some sort to create sauces, spreads, and smoothies. Irecommenddividing therecipes inhalf foruse inabasicblender tomakethemeasieronthemachine.
•Mandoline: A mandoline is the tool used to create pastas and layeredvegetable dishes. Shop for one that has comfortable grips on the bottomdesigned to keep the equipment in place during use and that features arotatingbladeforeasycleaning.
•Foodprocessor:Foodprocessorsareusedmostlyforbreadsanddough,aswell as spreads. A basicmodelwill work in your living-foods kitchen tocreateallofthedishesinthisbook.
•Juicer:Juicersarenicetohaveonhandif“cleansing”willbepartofyourhealth regimen. You may elect to shop for a machine that helps reduceoxidizingand“extracts” the juice tomaintain its integrity.TheGreenStarElite,forexample,extractsjuicethroughamagneticfield,helpingmaintainitsstructure,andthereforethelongevityofthejuiceisextendeduptothreedays.
•Chef’sknife:Knivesthatareceramicwillreduceoxidationofthefruitsandvegetables, and will maintain a sharp edgemuch longer than a stainless-steelblade.It’simportanttofindaknifethatsuitsyourhandwell,asitwillbethemost-usedtoolinyourkitchen.
•Cuttingboard:Anythingonyourcuttingboardwillgetintoyourfinalfoodproduct.Forthisreason,anatural-grainboardlikebambooorolivewoodispreferred.Makesuretofindonethat’sbigenoughforyourlargeprojectssoyouhavespacetomaneuver.
•Glasscontainersforstorage:Storagecontainers shouldbeglass toavoidanyoff-gassingofplasticswhileyourfoodsarestored.LookforoneswithaBPA-free,tight-fittingplasticlid.
•Glassbowls:Tossingyoursaladsandvegetablesinaglassbowlmakesthemixtureeasiertoseeandisalsopreferableforhealthreasons.
•Squeeze bottles: Squeeze bottles are great for storage of sauces for usethroughouttheweek.LookforasetofbottleswithBPA-freeplasticatyour
localkitchenstore.
•Dehydrator:Adehydrator isnotessential toa living-foodskitchen,but itreally expands what is possible in terms of creating new textures andflavors.Thisisa logicalstepifyou’readoptinglivingfoodsasalifestyle.ShopforadehydratorliketheSedonabyTribest,whichhasmultipletrays,issquare,andutilizesafan.Dehydratorssimulatethenaturalpropertiesofthe sun and wind by moving warm air over the food product to removemoisture,leavingbehindessentialnutrients,fibers,andintensifiedflavors.
Beforewejumpintoraw-foodsrecipes,I’llleaveyouwiththreesuggestionsforsuccessinyourkitchenthatIrecommendforanyonejuststartingout:
1.Placegreatfoodoptionssothattheyarereadilyavailablethroughoutthekitchen.Aplatterof fruiton thecountertopor terrific rawcookiesnext totherefrigeratorwillalwaysdivertthewanderingeyeandstomachtosomethinghealthy.
2.Getsetupwithgreat tools thatmakecreating living-foodsdishesfunandeasy.Themoreyoucanequipyourkitchenwith the right tools, themorelikelyyouare touse the skillsyou learn.Also,keep theequipmentoutwhereyoucan see it; this ismoreof amotivator to create fresh foods inyourhomeinsteadofdiningout.
3.Enterwithagreatattitude!Makeyourkitchensomewherefuntobe.IhavequotesandpicturesofpeopleIloveinmine,andinmymindImakesuretoframemytimethereasplaytime.Thiswillmoveyouawayfromtherestrictivenatureofadietregimenandintoamorepermanentlifestyleshift.
CHAPTERTWO
GETTINGSTARTEDWITHLIVINGFOODS
Let’sjumprightintosomegreatrecipesthatyoucanuseeveryday—multipletimesaday, in fact—soyoucangetstartedenjoyingmorerawlivingfoods inyourdiet.WhenIstartedoutwiththislifestyle,IwasliterallyhandedabookbymyfriendthesurfinglegendJohnPeck.JohnknewIwasonajourneylookingforhealthandvitality,andhewasacquaintedwithDavidJubb,anotedexpertonhealth with a doctorate in physiology. He sent me Dr. Jubb’s book LifeFoodRecipe Book (co-authored with Annie Jubb), and I read it cover to coverovernight.The idea presentedwas so compelling: eat natural food, in its natural state,
andexperiencegreathealth,freefromdiseaseandstress.Ithought,Signmeupforthat!SoIjumpedrightin.Whatwastheworstthatcouldhappen?Icouldgobacktoeatingcookedfood,noproblem—I’dbeendoingthatmywholelifeandgettinghorribleresults.Iencouragedmyselftotrysomethingnew…andIhopeyouwill,too!
Please note: Throughout the following chapters, ingredients that appear inboldface type refer to recipes listedelsewhere in thebook.Consult theRecipeIndexatthebackofthebooktolocatethepageswhereinstructionsforpreparingtheseingredientscanbefound.
5EASYRECIPESTOGETYOUSTARTED
“Easy”bydefinitionmeans that these recipeswill takeyouvery little time,require minimal equipment, and also be basic in nature, needing only a fewingredients. Each recipe is also functional, providing important vitamins,minerals,andotheressentialsfordailynutrition.
HEMPMILK
Thisisasurprisinglyeasyrecipe,enjoyedbychildrenandadultsalike.Highinomega-3andomega-6,aswellaschlorophyll,hempseedsrequirenoadvancesoakingtoderiveoptimalnutritionalbenefit.
2cupshempseeds
2cupspurifiedwater
2Tbsp.rawsweetener(rawhoneyoragavenectar)
1dashseasalt
Cinnamon,nutmeg,orvanillaasdesired(optional)
In a basic blender, combine all required ingredients and blend well. Youshouldquicklynoticearich,creamywhitemilkform.Pourthemixturethrougha strainer into a cup to remove any husk residue. If stored properly in therefrigerator, thismilk can be kept for the next 4–5 days for use in cereals, insmoothies,andasadeliciousafternoonsnack.Togiveyourmilksomezest,tryadding1tsp.cinnamon,1dashnutmeg,and1tsp.vanillabeanorvanilla-beanflavoring.Ifyou’re lowonhempseeds,anotherquickfixformilk is tousenutbutter.
Coconut isactuallymy favorite,butyoucansubstitute4Tbsp.ofany typeofrawnutbutter in theaboverecipeandget thesameresults. Itworkswellwithrawalmond,pecan,andwalnutbutter.Makes16oz.
HAPPYHALVAH
Tahini,themainingredientofhalvah,ishighincalciumandBvitamins,goodforhealthybones,hair,skin,andnails;andtherawhoneyhelpsrestoredigestivehealth.Admittedly,Iusedtoeathalvahbythespoonful,butitalsomakesagreatspreadonapples,pears,andpeaches.Addcinnamon,rawcacao,orcurryspicesasdesiredtochangetheflavor.
½cuprawtahini½cuprawhoney
1dashHimalayansalt
Cinnamonasdesired(optional)
Combine ingredients in a small bowl andwhisk together until a thick pasteforms.Thismixturewillsaveforuptoaweekintherefrigerator.Makes2servings.
GORGEOUSGREEKSALAD
Thisisanutrient-densesalad,andtheingredientsareplentiful inmostareasyear-round.Thespinachisasourceofprotein,theavocadoprovidesanessentialfattyacid,andthedressingcombinestocreateaverybalancingalkalineeffectinthebody.Therefore,thisdelicioussaladisagreatkitchenstapleanytimeoftheyear.Abasicmenuiteminourhome,it’sfunandquicktoprepare.
2cupsbabyspinachorredchard
1ReedorHassavocado
Juiceof1lemon
¼cupSweetandRedOnions
6grapetomatoes
1Persiancucumber,dicedorthinlyslicedoveramandoline2Tbsp.extra-virginoliveoil1tsp.seasalt1tsp.cayennepepperDriedfruits,rawrutsorseeds,anddulse(optional)
Beginbyslicingavocado inhalf lengthwise.Removepit, scoopout thesoftfleshinside,anddice.Inalargemixingbowl,combinewithallotheringredients.Thecombinationofthissalad’singredientsformsits“dressing,”sotossthemallverywellsothattheavocadooilgentlycoatsthegreens.Serveonaplateorinabowl.Makes4appetizerportions.
MARINATED-KALEDELISALAD
Kale leaves provide a unique spectrum of vitamins and minerals. Kale isactually in the cabbage family, and eachnutrient-densebite is full of essentialprotein.Thisrecipeisaneasypreparationthat,ifdonecorrectly,willbecomeastapleforyouandyourfamily,providingquickenergyandsustainedhealth.(IrecommendusingblackTuscankale,alsoknownasdinosaurorlacinatokale,inthisrecipe,asittastesthesweetest,offeringaneasyintroductiontodark,leafygreens.However,green,purple,andwhitekaleallmakeforagreatsaladaloneorincombination.)
1headTuscan(lacinato)kale½cupkalamataolives1ReedorHassavocado
1cupjuliennedcucumber
½cupwalnutpiecesDulse,flaxseedoil,orseasoningblendsuchasHerbamareorour118all-seasoning blend (available at the restaurant and online at:www.118degrees.com)(optional)
Beginbyslicingavocado inhalf lengthwise.Removepit, scoopout thesoftflesh inside, and dice. In a large mixing bowl, combine with all other saladingredients(exceptkale).De-stemthekalebypullingalongsidethemainstem.Layerpieceoverpiece
on a cutting board and roll tightly; then chiffonade into thin strips ¼ inch inthickness. Toss vigorously with other ingredients, massaging the oils of theavocado into thekale so that it becomes soft.This technique creates a texturethatisgentlertothepalateandmoreuniversallyenjoyed.Makes4tapas-sizesalads.
SUPERFOODSMOOTHIE
Thissmoothiewasalifesaverformeduringmypregnancy,andisgreatforthebusyweekswhenitseemsthereisn’tadequatetimetopreparelargemeals.Thisrecipeoffersoptimalnutritionasameal-replacementshakeanddeliversahigh-energykickstarttotheday.
1banana
1Tbsp.almondbutterorflaxseedoil1cuprawalmondorotherrawmilk
1cupfreshberriesorkale
2Tbsp.greensuperfood*
2Tbsp.maca-rootpowder1Tbsp.rawcacao(optional)1tsp.cinnamonIceasdesired
Blendallingredientswellandenjoyrightaway.Iceisoptional;therehasbeenmuchresearchtosuggestthatenjoyingbeveragesatroomtemperatureisoptimalforthebody’sabsorptionoftheliquid.Makes16oz.
*Thegreensuperfoodofyourchoice.IuseDr.Schulze’sSuperFoodPlusattherestaurant and at home because it is a blend of aquatic and land grasses,providing a full spectrum of minerals and vitamins. Chlorella, spirulina,VitamineralGreen,wheatgrasspowder,andE3Liveareallexcellentsourcesofconcentratedgreens.
CHAPTERTHREE
STARTTHEDAYOFFRIGHTWITHNUTRITIOUS,BASICBREAKFASTS
Oneoftheeasiestwaystobeginaddingmorefresh,livingfoodsintoyourdietis to start the day off right with a great raw breakfast. By doing so, you’realreadymore than 30 percent raw for the day. You’ll feelmore clarity in themorningandreallyjump-startyourcells.Onceyourbodyisprogrammedinthiswayearlyon,you’llfindthatit’seasiertoeatrightalldaylong!Herearesomegreatrecipestogetyougoing.Eachdishcomescompletewith
plant-basedproteins,powerfulantioxidants,andessentialvitaminsandminerals.
SMOOTHIEBASICS1,2,3
Arawsmoothieisaneasywaytoincorporatemorelivingfoodsinyourdiet.Followthesesimplestepsforaquick,easybreakfast:
1.Select1–2cupsoffreshfruit inseason:Banana,berries,pineapple,andmangoareallgreatsmoothieoptions.
2. Choose a liquid: You can use either distilled water, coconut water, nutmilk,orfruitjuice.
3. Supersize the energy andnutrient density:Add a superfood of choiceandanydesiredrawsweetener,likeagavenectarorhoney.
Somedelicioussmoothiecombinationsinclude:
•Pomegranate Passion: 1 banana,¼ cup pomegranate seeds,½ cup freshjuice of choice, 2 Tbsp. maca-root powder, and 1 Tbsp. raw honey •
ChocolateMintSurprise:1bananaoravocado,2Tbsp.rawcacao,2Tbsp.greensuperfoodofchoice,1cupHempMilk,2Tbsp.mint leaves,and1Tbsp. raw honey •GlobalGreen: ½ cup fresh berries, 1 banana, 2 kaleleaves,1cupapplejuice,1Tbsp.greensuperfoodofchoice,and1tsp.rawhoney•MorningGlory:1banana,1Tbsp.flaxseedoil,½cupspinach,1Tbsp.maca-rootpowder,1Tbsp.chiaseeds,½cupapple juice,and1 tsp.rawhoneyAllrecipesyieldone16oz.smoothie.
DAILY5SMOOTHIE
Five basic ingredients that can boost your health every day! This smoothiecontains nutrient-dense superfoods, alkaline-forming nuts and seeds, and aselection of organic fruits and vegetables. The flaxseed oil gives your brain ajumpstartwithessentialfattyacidsfortheday,andthegreensandnutmilkareanexcellentsourceofprotein.Addingagreensuperfoodcomplexprovidesafullchainofaminoacids,andincombinationwithmaca,willgiveyousomegreatnaturalenergy.Thisisaterrificsmoothieforthoselookingtoeliminatecaffeinefrom their daily diet. Although youmaymake substitutions to suit your owntasteandseasonalavailability,you’llwanttopreservethesamebaseinordertoensurethenutritionalvalue.
1cupalmondmilkorHempMilk1bananaoravocado½cupseasonalfruit,suchasberriesorpeaches½cupkaleorspinach1 Tbsp. flaxseed oil or other superfoods of choice (my favoritesinclude 1 Tbsp. supergreens powder, 1 Tbsp.maca-root powder,and1Tbsp.rawhoneyoragavenectar)(optional)
Blendallingredientswellinahigh-poweredblender;add1cupiceifdesired.Makes16–20oz.,dependingonfruitandice.
SMOTHEREDBANANA
Aheartybreakfastisneededwhenyourdayisjam-packedwithactivities.Formysmotheredbananas,Iprefer tousealmondbutter,butanynutbutterworksjust as well. I like to add chocolate to mine, so be sure to include whateveringredients you love. This is a hearty breakfast that will give you sustainedenergy.
1banana4Tbsp.rawnutbutter1cupApple-PistachioGranola1dashcinnamonRaw honey or agave nectar to sweeten (optional)
Slicebananalengthwiseandspreadnutbutterofchoiceoversurface.Sprinklewithgranolaandadashofcinnamon,anddrizzlewithrawhoneyoragave.Makes1serving.
APPLE-PISTACHIOGRANOLA
A 118 favorite, this granola can be enjoyed any time of the day, but isespecially nice for breakfast, as it is very high in protein. (A cup of sproutedbuckwheat providesmore than 14 grams of usable protein.) This granola alsostores very well and can be kept in your pantry in an airtight container formonths. This crunchy snack is fantastic on coconut yogurt, sprinkled insmoothies,orontopofabananasmotheredinalmondbutter.Italsopairsnicely
withsomealmondmilk.Yum!
4cupssproutedbuckwheat(forsproutinginstructions,seesidebarinChapter7)½cuprawagavenectarorhoney
1cupdicedapples½cuppistachios(soaked4hours)1Tbsp.cinnamon1tsp.nutmeg1dashHimalayansaltorseasalt
Combineallingredientsinalargebowlandtosswell,makingsurethehoneyoragaveandspicescoattheingredientsthoroughly.Prepare a dehydrator tray by liningwith aTeflex sheet, a silicone sheet, or
parchmentpapertocatchtheliquids.Gentlylayoutmixture½inchinthicknessor less.Place indehydrator set at 118° for12hours. I recommend tossing themixtureabouthalfway through tomake sure thegroatsdryevenly. (Wet spotsmayleadtofermentation.)Oncethemixtureisdryalltheway,you’llbeabletostorethisgranolaindefinitely.Makesabout4cups.
BREAKFASTBURRITOS
Being a Southern California native, I grew up on breakfast burritos, andalthough this recipe is decidedly different, I love it just the same. This is aSundayfavorite inourhomethatneverfails toplease.It isalsoahigh-proteinselectionwithafullspectrumofvitaminsandnutrients.
Fortheburritos:
4EasyTortillas
½cupSimplicityGuacamole½cupTomatilloSalsa
Forthefilling:1cupshreddedcarrots1cupchoppedspinach1largeavocado,diced1cupchoppedcreminimushrooms1cupthinlyslicedzucchini¼cupchoppedgreenonions1½cupsSmokyRancheroSauce
Toss all filling ingredients in a largemixingbowluntilwell combined.Layout tortillas on a cutting board and line the centers with the filling, evenlydivided.Rolltortillastightlyaroundfillingandtopeachwith2Tbsp.salsaand2Tbsp.guacamoleandalittleextrarancherosauceifyoulikeyoursspicy!Makes4burritos.
PEACHCOFFEECAKE
Peachesareespeciallynice in this recipe,but if stone fruit isoutof season,you may substitute berries, pears, or bananas. This dish doesn’t require adehydrator, although using one to finish it will give you a slightly differenttexture.
Forthecrust:2cupswalnuts(pieces)½cuprawhoneyoragavenectar1Tbsp.cinnamon1tsp.nutmeg1tsp.vanillapaste1dashseasalt
Forthetopping:4largepeaches½cuprawhoneyoragavenectar¼cupcinnamon1tsp.seasalt2shotscold-brewedespresso*1tsp.vanillapaste
Prepare peaches by slicing lengthwise and removing pits, leaving skins on.Cut into thin (½-inch thick or less) slices Toss into amedium-size bowlwithsweetenerandothertoppingingredients.Tossmixtureuntilwellcombined.Placewalnuts,cinnamon,nutmeg,vanilla,andseasaltinfoodprocessorand
pulseuntilcoarse,flourlikemixtureforms.Switchtotheprocessingsettingandadd sweetener as the mixture is turning. Stop the processor once dough ballbegins toform.Pressmixture intoan8-inchsquareglassbakingdishtocreatecrustalongthebottom.Topwithpeachmixture.Letsetfor½hourinrefrigeratorif not dehydrating. If dehydrating, do so onhigh for 2 hours only—if using astandarddehydrator,theinteriortemperaturewillnotwarmpast118°inthefirst2hoursofdryingtime.Makessixteen2"×2"pieces.
*To cold-brew espresso, simply grind the espresso bean to a fine texture andsoakinpurifiedwaterfor4–6hours.
CHOCOLATEGO-GOBALLS
For eating on the run, these go-go balls are great, and the best part is thatyou’ll feel like you’re having dessert for breakfast. Raw cacao is high in
magnesium and stimulates the creativity center of the brain, so these aid inconcentrationalldaylong.
2cupsrawpecans(pieces)½cuprawagavenectarorhoney1½cupsrawcacao1tsp.cinnamon1Tbsp.rawcoconutbutter(optional)2Tbsp.maca-rootpowder2Tbsp.supergreenspowder1tsp.seasaltCoconutshredsfortopping
Place raw pecan pieces in a food processorwith S-blade attachment. Pulseuntil a coarse, flourlikemixture forms.Add the cacao, cinnamon, supergreenspowder,andsalt.Continuepulsinguntilwellcombined.Switchtotheprocessingsettingandslowlypourincoconutbutterandthensweetener.Aimforthecenterof the processor, and stop as soon as a dough ball begins to form.Overprocessingwill result in an excess of oil in themixture, so this is to beavoided. Scoop out onto parchment paper lined in coconut shreds and rollmixtureuntilball forms. Ifneeded, freezemixture for15minutesso thatballsholdtheirshapewell.Makestwelve2-inchballs,whichwilllastindefinitelystoredinyourpantryin
anairtightcontainer.
BERRIES-’N’-COCONUTYOGURT
Coconutyogurt is easilydigestedand is anicebreakfastdish for thewholefamily.Youmaychoosetofermentyouryogurt*ifyouwouldliketoaddtothehealthbenefitsofthisdeliciousrecipe.
Fortheyogurt:
4cupsyoungThaicoconutflesh¼cuprawhoney¼cupcoconutwater1tsp.seasalt¼cuplemonjuice1Tbsp.powderedacidophilus(optional)
Forthedish:1cupfreshberries½cupBerryPureeasgarnish
To prepare the yogurt, combine all ingredients in a high-powered blender.Blenduntilanicethickconsistencyisachieved.Chillpriortoserving.In servingdishes, combine1 cup coconut yogurt, followedby¼cupBerry
Puree, and top with ½ cup fresh berries. (Serve layered inmartini glasses orespressocupsforafunpresentation.)Makes2servings.
*Aboutfermenting:Thisyogurtcanbesavedupto5daysintherefrigerator,butitwilllastupto12daysifyouchoosetoferment.Ifyoudoaddacidophilus,thetaste will become stronger as it ferments. Be sure to store in the refrigeratorduringthattime.Fermentingyouryogurtaidsindigestionandhasbeenshowntoassistmanywithstrengtheningtheimmunesystem.
BREAKFASTBLISSBARS
These bars can be made in advance and stored for up to a week in therefrigerator.They are toppedwith delicious cherries or figs, depending on theseason.
2cupsmacadamianutsorwalnuts
¾cuprawhoneyoragavenectar1Tbsp.rawcoconutbutterorshreds2cupscherriesordriedcranberries1Tbsp.cinnamon1Tbsp.maca-rootpowder1tsp.driedgingerroot1tsp.seasalt
Inafoodprocessor,processnutsdowntoamealandaddincinnamon,maca,ginger,andseasalt.Pulseuntilwellcombined.Addincoconutbutterorshredsand1¼cupscherriesorcranberries.Processtoa thickpasteandaddin½cupdesired sweetener from the top while processing. Continue processing untildoughballforms.Inasmallbowl,combineremainingfruitandsweetener.Thenpressoutdough
mixtureinamedium-sizeglasscontainer,topwithfruitmixture,andrefrigeratefor 2 hours. Remove from refrigerator and cut into desired shapes. Enjoy allweeklong!Makestwelve3"×3"squares.
CINNAMON-WALNUTCAKES
These savory cakes are easy to take on the run, and theymake a beautifuldisplayonthecountertop.Thefigsusedinthisdisharelowerinsugarthanothersweeteners,andhighinmagnesium.
4cupsrawwalnuts
1cupdriedmissionfigs(soakedtorehydrate)1cupdicedapplesorpears½cuprawhoney2Tbsp.cinnamon1tsp.nutmeg½tsp.vanilla½tsp.cloves1tsp.seasalt
Inafoodprocessor,combinethewalnuts,cinnamon,vanilla,salt,nutmeg,andclovesuntilalightmealforms.Addintheapplesorpearsandthefigs.Pulsethemixtureuntilmoderately combinedwithnuts.Switch to theprocessing settingandadd thehoney from the top,processinguntildoughball forms.Scoopoutmixtureinto3-inchballs,4by4(16total),onalineddehydratortray.Pressintoround, tall cakes and dehydrate at 118° for 8 hours. (If you don’t have adehydrator,youcanlineaglasscontainerwithparchmentandfollowthesameprotocol,refrigeratinguntilenjoyed.)Removefromdehydrator,andkeeponthecountertoporintherefrigeratorforenjoymentallweek.Makes16cakes.
CHAPTERFOUR
RAWSTAPLES:FASTRECIPESTOBOOSTYOURHEALTH
This is a collection of recipes that are as easy as 1, 2, 3!They canquicklyhaveyoueating raweveryday, enjoying fresh flavors and seasonal specialtiesalike!RawBasicsisabouthelpingpeopleconnectthedotsontheroadtoexcellent
nutrition.Thisfoodisfunctional;nothingisaddedthatdoesn’tbenefitthebodyinsomefashion.Theserecipespavethewayforaneasyshifttoamoreholisticdiet,onethatisgoodforyouandtheplanet.I recommend that you select one day aweek for preparing fresh sauces, as
manykeepfivetosevendaysintherefrigerator.Eatingforlongevitymeansthatfreshfruitsandvegetablesmakeup80percentofyourdiet.Thesebasicsaucesandspreadspairwith lettucecups,wraps,andstuffedvegetables tocreate fastandeasyoptions.Wraps, crackers, andbreads takeawhile todehydrate, socreating thebasic
separates in advance will decrease your preparation time. Having raw staplesaroundthatcanactasquickgo-tosnacksforyouandyourfriendsandfamilyiskeytoenjoyingalifefullofvibrantlivingfoods.
BASICSAUCESANDSPREADS
Therearefivecategoriesofsaucesandspreadsinliving-foodspreparations:
1. Vegetable purees are just what they sound like: pureed vegetables. Tocreate a nice creamy texture, it’s essential to add an oil to emulsify theblend.
2.Seedcheesesaretypicallyrichinflavorandusuallyhavesubstantialbody,
likeahummusorpâté.
3.Nutcheesesarerichandsmoothandcontainsomeamountofwatercontenttocreateacreamysauceofsproutednutsandherbs.
4.Oil-basedsaucesincludedressingsandpestos,idealforcoatingvegetablesandcreatingdifferenttexturesinthedehydrator.
5.Chutneys or tapenades, also referred to as relishes, are blends of finelychoppedsavoryandsweetingredients.
A great sauce has the ability to totally transform an experience with fresh,livingfoodsbycomplementingthenaturalflavorsinvegetables.
TAHINISPREAD
Tahini, or sesame-seed paste, creates great body in sauces and is such afunctional ingredient.Recommendedaspartofadailydiet, it’swidelyused inMiddleEasternculturesasabaseingredient.
1cuptahini2Romatomatoes
1redbellpepper
½clovegarlic2Tbsp.lemonjuice
1greenonion
½cupdiceddillpickles
2Tbsp.freshdill1tsp.seasalt
Inablender,combinethetomatoes,redbellpepper,lemonjuice,salt,garlic,andonion.Blendwellintoaliquid.Addintahiniandcontinueblendinguntilathickpasteforms.Transfertoanothercontainerforstorage,andhand-foldindillpicklesandfreshdill.Makes2cups.
REDBELLPEPPERANDOLIVETAPENADE
ThistapenadeisagreatadditiontoanyItalianorfusiondish.Withessentialfattyacidsandastrongflavorprofile,itprovidesatastytreatforyourbodyandmind.
2cupskalamataolives,pitted2cupsthinlyslicedredbellpeppers½cupfreshbasil
2clovesgarlic
¼cupextra-virginoliveoil1tsp.seasalt
Inafoodprocessor,combineredbellpeppers,basil,garlic,oliveoil,andseasalt; then pulse to a very fine diced mixture. Add in the olives and pulse todesired thickness.Youmayelect tocreatemoreofapasteormoreofa relishdepending on desired use. This mixture will store for up to 7 days in therefrigerator.Ifredbellpeppersaren’t inseason,soakedsundriedtomatoesalsoprovideanicebaseforthistapenade.Makes3cups.
SIMPLICITYGUACAMOLE
Deliciousanytimeoftheyear,guacamoleisastandbytreatforanyMexicandish,oronyourfavoritevegetablesorcrackers.Theoilsfromtheavocadoareespeciallynourishingforthehairandskin,greattogetyou“intotheglow”!
2largeHassavocados
¼cuplemonjuice1Tbsp.seasalt1tsp.whitepepper(optional)
Cuttheavocadoslengthwiseandremovepits.Gentlyscoopoutthesoftfleshinsideandplace inamedium-sizemixingbowl.Usinga fork,pressdownandcombineavocados, lemon, sea salt, andpepper if desired.Repeatmotionuntildesired texture is achieved. Alternatively, you can use a handheld immersionblender tomake a rich, creamy guacamole by pressing blender down into thebowlrepeatedly.Enjoywithinthesamedayforoptimaltasteandnutrition.Makes1½cups.
SUN-DRIEDTOMATOKETCHUP
Sundriedtomatoeshaveastrongflavorprofile,aswellasaneasytexture tocreateketchupwith.Thisblendcanactuallybestoredintherefrigeratorforupto14daysandbemadeyear-roundutilizinglocallydriedtomatoes.
2cupssundriedtomatoes
¼cupextra-virginoliveoil¼cuprawhoney1tsp.seasalt2Tbsp.lemonjuice
Inablender,combineoliveoil,honey,salt,andlemonjuice.Blenduntilwellcombined;thenaddinthesundriedtomatoesandcontinueblendinguntilathickpasteforms.Storeintherefrigerator.Makes1½cups.
SMOKYRANCHEROSAUCE
GrowingupinSouthernCalifornia,IwasgreatlyinfluencedbytheMexicanculturejustovertheborder.ThisrecipeisafamilyfavoritethatcanbecombinedwiththeWhippedAvocadoSpreadandTomatilloSalsa(onthefollowingpages)tomakeacolorfulanddelicioustrio.
2cupsmacadamianuts
1½cupsyoungThaicoconutwater1Romatomato
2chipotlepeppers
2Tbsp.driedbasil2Tbsp.chilipowder2Tbsp.rawhoneyoragavenectar2Tbsp.extra-virginoliveoil¼cuplemonjuice1tsp.seasalt
In a high-powered blender, combine all ingredients exceptmacadamia nuts.Blend until well combined. Add in the nuts and blend to a thick puree. Thissaucekeepsforupto7daysintherefrigerator.Makes4cups.
WHIPPEDAVOCADOSPREAD
Weusethisrecipeasabutterreplacementinourfamily,anditalsomakesanicecreamynut-freespreadtoenjoyonprettymucheverything.It’ssimpleandcanevenbewhiskedbyhandifyou’reremovedfromelectricity.
2ReedorHassavocados1lime
1clovegarlic
1tsp.Himalayanorseasalt1tsp.rawhoneyoragavenectar
Beginbyslicingavocadosinhalflengthwise.Removepits,scoopoutthesoftfleshinside,andplace inanoversizebowl(bigenoughtohavespacetoreallyblend ingredients). Cut lime in half and press out the juice into the bowl,watching for seeds, and then add all remaining ingredients. With a handheldimmersion blender, whip to form a rich, creamy consistency with no lumpypieces.Theavocadoswon’tbrownduetothelimejuice,sothisspreadwillkeepforupto4days.Makesroughly1cup.
TOMATILLOSALSA
Tomatillos are such a vibrant part of any dish. For starters, they’re green!Theyhaveanicetartflavorandaredeliciouswhencombinedwithjalapeñosorserranochilies.(Topreparethetomatillo,gentlyremovethehuskandrinse.)
4cupsdicedtomatillos
1cupchoppedgreenonions
2Tbsp.dicedgarliccloves½cuplemonjuice2serranoorjalapeñopeppers,finelychopped1tsp.seasalt
Forthisrecipe,ithelpsifmuchofthedicingisdoneinadvancesothatverylittleprocessingmusttakeplaceinamachine.Thisrecipecanactuallybedonepicodegallo-stylecompletelybyhandifnecessary.Afterallingredientsarewellchopped, combine in a food processor and pulse to desired consistency. I likeminewithnicebody,butyoumayenjoymoreofaliquid.Thissalsakeepsforupto5days.Makes2½cups(mediumbody).
PESTOAIOLI
This is a blend of oil-based and nut cream sauces. It is an excellentreplacementformayonnaiseandisaneasygo-todipforallkindsofcrudités.
2cupsfreshbasil1cupextra-virginoliveoil1cuppistachios
4clovesgarlic
1tsp.seasalt½cupyoungThaicoconutwater
Inablender, combine½cupoliveoil, coconutwater, andpistachios.Blendwellandsetaside.Thenblendthebasil,remainingoliveoil,garlic,andsalt tocreate an emulsion. Add themilky pistachiomixture while the blender is on.Refrigerate,andusewithin10days.Makes2½cups.
PUMPKIN-SEEDCHEESE
Pumpkinseedsareanexcellentcancer-preventionfoodandmakeadeliciouscheesethatisfastandeasytoprepare.
2cupspumpkinseeds(soaked4hours)1Romatomato
2clovesgarlic
1chipotlepepper(optional)
1greenonion
Juiceof1lemon
1tsp.seasalt2Tbsp.chilipowder
InafoodprocessorwithS-bladeattachmentinplace,loadseedsandprocessdown to a paste.Add all other ingredients and continue processing until wellcombined.Thischeesekeepsforupto7daysintherefrigerator.Makes2cups.
RAWPARMESANCHEESE
Sprinkleyournextsaladorentréewithadelicious,flavorfultoppingthatalsoadds essential fatty acids and functional proteins to yourmeal.This is a greatrecipe tomake in bulk and keep in your cupboard for all-the-time use and iswonderfultotakeonthego.
2cupsmacadamianuts
2Romatomatoes
½cuplemonjuice2Tbsp.nutritionalyeast1tsp.seasalt1cupwater
Blendall ingredientsinahigh-poweredblenderuntilwellcombined.Spreadmixtureoveracovereddehydratortray(¼inchinthickness).Dehydratefor12hoursuntilcheesecanbecrumbledapartgently.Storeinanairtightcontainerinthepantryindefinitely.Makes½cup.
COCONUT-CURRYSAUCE
ThisisanIndian-stylecurrysaucethatisfairlymildinflavor.YoucaneasilyspiceitupbyblendinginoneortwoThaipeppers.
1cupmacadamianuts
1Tbsp.rawcoconutbutteroryoungThaicoconutflesh1date
1clovegarlic
4Tbsp.yellowcurrypowder2Tbsp.choppedsweetonion
2cupscoconutwater
Blendallingredientsexceptmacadamianutsinahigh-poweredblenderuntilwellcombined.Addinthenutsandblendtoathicksauce.Thiscurrysaves7–10daysintherefrigerator.Makes4cups.
HEIRLOOM-TOMATOBRUSCHETTA
Heirloomtomatoesmakeafestivetreat;theirnaturalflavorissointensethatyoubarelyhavetoaddanythingtocreateagourmetmasterpiece.
2heirloomtomatoes1cupfreshchoppedbasil
2clovesgarlic
6Tbsp.extra-virginoliveoil1tsp.rawhoney1tsp.Himalayanseasalt
Dice the heirloom tomatoes, discarding the stem, and place the pieces in amixingbowl.Addintheremainingingredientsandtosswell.ServeonavocadoroundsorSprouted-ChiaBread.Makes4cups.
ROMA-TOMATOMARINARA
MarinarasauceisagreatbasicstapleforallofyourItaliandishes.It’saquickandeasypreparationandhighlightssomedeliciousflavors,especiallybasilandgarlic.
6Romatomatoes
½cupfreshbasil
2clovesgarlic
¼cupextra-virginoliveoil1tsp.seasalt1tsp.rawagavenectar(optional)
Combine all ingredients except olive oil in a high-powered blender. Blenduntilathickpureeforms.Thenslowlyaddtheoiltothemixturewhileblendingtoemulsifythesauce.Refrigerate,andusewithin4days.Makes2cups.
BASICREDSPICESAUCE
This is a great condiment for Latin dishes, as well as a perfect garnish onsimple vegetables and crudités platters.Althoughbasic in nature, the flavor isintenseandcombineswellwithseveralothernut-andseed-basedsauces.
2Romatomatoes1redbellpepper
1chipotlepepper
¼cupextra-virginoliveoil1tsp.seasalt1tsp.chilipowder
Combineallingredientsinahigh-poweredblender.Blenduntilathickpureeforms.Refrigerate,andusewithin4daysofpreparation.Makes1cup.
CHAPTERFIVE
SIMPLESALADSFOREVERYDAYENJOYMENT
Simplicityisthekeywhenstartingoutsothatyourtimeinthekitchendoesn’tfeeloverwhelming.Theliving-foodslifestyledictatesthatyoupreparemanyofyourownfreshfoodsandeatoutlessoften.Manyofthesesaladrecipescanbeenjoyedoverathree-tofive-dayperiod.They’reallquickandeasy,andhighinnutrientdensityfromfresh,livingfruitsandvegetables.Thesevibrantdishesaregreatforeatingonthegoandworkashealthfultreatsjustaboutanytimeoftheday.
MARINATED-SHIITAKESALADWITHTRUFFLEDRESSING
ShiitakemushroomsareusedintraditionalAsianmedicinetosupportimmunefunction and contain a fair amount of protein. Their raw flavor is a bonus inrecipes because it has such a strong savory note, with an earthy taste. Thevegetable combination in this salad spans the rainbow and packs a flavorfulpunchofvitamins.
Forthesalad:1goldbarorcrooknecksquash1zucchini8largeshiitakemushrooms2stalksofgreenonion
1redbellpepper
1pieceofredchard
Forthedressing:1Tbsp.miso½cupextra-virginoliveoil¼cuplemonjuiceorcoconutaminos1tsp.truffleoil1smallclovegarlic
Blendalldressingingredientswellandsetaside.(Inordertokeepthemixtureasaniceliquidthatiseasytotosswiththesaladingredients,don’tstoreintherefrigerator.) Julienne the squash and zucchini on a mandoline. Cleanmushrooms well, remove stems, and slice lengthwise in ¼-inch-thick strips.Marinatemushrooms and squash in¼ cup dressingwhile preparing the othervegetables.Chiffonadethegreenonions,andcuttheredbellpepperinto¼-inch-thickslices(afterremovingthestemandseeds).Rollthechard,andchiffonadeintofinepieces.Combineallvegetables inabowl.Tosswellandcoatwithanadditional4–6Tbsp.dressing.Makes4appetizeror2entréeservings.
CALIFORNIACOBBSALADWITHGREENGODDESSDRESSING
InCalifornia,manyfresh fruitsandvegetablesareenjoyedyear-round.Thissaladisacollageofflavorandvibrantcolor.
Forthesalad:
2earswhiteoryellowcorn
2Hassavocados,diced1carrot,shredded2greenonions,finelychopped1cucumber,diced4cupsmixedbabygreens
Forthedressing:1cuptahini2Romatomatoes1redbellpepper
1clovegarlic
1tsp.seasalt1Tbsp.driedbasil1Tbsp.driedrosemary¼cuplemonjuice
In a blender, combine all dressing ingredients andblend into a nice creamyconsistency.Placegreensinamedium-sizebowlfortossing.Laythecornflatonacutting
boardandcutfromthecob,rotatinguntilall thekernelsareremoved,andaddthistothegreens.Addhalfofthedicedavocado,alongwiththecarrots,greenonions,andcucumber.Thenmixin4Tbsp.dressingandtossalltogether.Inaseparatebowl,placetheremainingavocadoandanother4Tbsp.dressing.
Tosswell.Layereachsaladusingacompressionmold,withfirst¼cupavocadomixture, then ½ cup salad, then ¼ cup avocado mixture, and another ½ cupsalad.Compress,and turnoutontoaplate.Drizzlewithadditionaldressingasdesired.
Makes4tapas-sizesalads.
MANDARIN-ORANGESALADWITHSWEETMISODRESSING
ThisAsian-inspiredsaladisadelicious,crispoptioninthelatewinterorearlyspring.Theflavorofthemandarinorangeandthecreamytextureoftheavocadoandpecansmakeforanicecontrast.
Forthesalad:
4cupsmixedbabygreens
1cuppeeledfreshmandarinorangesortangerines1cuppecanpieces
1cupdicedavocado
1cupmicro-greens
Forthedressing:
1cupextra-virginoliveoil
¼cuplemonjuice¼cuporangejuice
1clovegarlic
1Tbsp.agavenectar1tsp.misopaste
1greenonion
1tsp.seasalt
Blendall dressing ingredients in ahigh-poweredblenderuntilwell emulsified. The mixture should look rich and creamy. Refrigerate for up to 10 days.(Makes1½cups.)Slicethemandarinorangesortangerinesandtosswith¼cupdressing untilwell coated. Then add in pecan pieces and toss. Finally, add inbabygreensandtossagainuntilthesaladmixtureiswellcombined.Plate,andgarnishwithavocadoandmicro-greens.Makes2medium-sizeportions.
CHARD-ROLLSALAD
Chard comes in a variety of colors, denoting different vitamin andmineralcompositions. This is a hearty green that tastes sweet andmakes a very nicewrap.This leaf-wrapped recipe is a delicious treat that can be enjoyed almostyear-round.
4largechardleaves
6cupsbabyspinach
2cupsfreshordriedmissionfigs,evenlysliced(ifusingdriedfigs,soakfirsttorehydrate)½cupthinlyslicedredbellpeppers½cupPestoAioli
Beginbylayingchardoutflatonacuttingboard.Carefullyremovehardstembycuttingaroundit;discard.Layerremainingsidesofchardoneontopof theothersothattheyoverlapandformabasicwraptoholdafilling.Inamedium-sizebowl,tossthespinach,figs,andPestoAioliuntilwellcoated.Oneachleaf,layer red bell peppers, then 1½ cups spinach mixture. Wrap chard aroundmixture,tightlyrollingfromtoptobottom,andclosewithatoothpick.Enjoybypickinguporcuttingthroughwithaknifeandfork.Makes4appetizerportions.
HEIRLOOMHERBSALADWITHDILLDRESSING
Heirloomgreens,suchasdwarfbluekale,andfreshherbsareeasytogrowinbackyardplanterboxes,andmakeforgreatstartersaladsthatarefullofflavor.Iparticularlylovethisrecipeinthewinter,astheherbsmakeitnaturallywarmingtothebody.
Forthesalad:4 cups heirloom greens (kale, Malva, sweet greens, or red oaklettuce) 2 cups fresh herbs (basil, arugula, dill, parsley, cilantro,and green onions) ½ cup pomegranate seeds (optional) ½ cupsliveredalmonds
Forthedressing:
1cupextra-virginoliveoil
½cupmacadamianuts¼cuplemonjuice1clovegarlic1tsp.seasalt2Tbsp.drieddill
Blendalldressing ingredientswell inahigh-poweredblender.Thisdressingwill keep in the refrigerator for up to 10days. (Makes 2 cups.)Toss all saladingredientswellafterchoppingthegreensandherbsdowntobite-sizeportions.Coat with ½ cup dressing and toss lightly. Layer on plate, add additionaldressingasdesired,andenjoy.Makes2entrée-sizeor4tapas-sizeservings.
ROMAINECHOPPEDSALADWITHRANCHDRESSING
Thereisnothinglikethefresh,crisptasteofromaine.Iliketocreatethissaladbytossingtheingredientsinabowlandthenservingthemoveranotherpieceofwholeromaineforanicelookontheplate.Romainegrowsmostmonthsoftheyear,sothissaladisaneasyweeklystaple.
Forthesalad:4cupschoppedromaine(withadditionalwholepiecesforplating,ifdesired)½cupSweetandRedOnions
¼cupchoppedkalamataolives
2cupschoppedtomatoes
1cupdicedcucumber
Forthedressing:
1cupextra-virginoliveoil
½cupmacadamianuts¼cupwater1tsp.rawhoney
1clovegarlic
1tsp.onionpowder2Tbsp.driedItalianseasoning1tsp.pinkHimalayansalt
Forthedressing,combineallingredientsexceptlemonjuiceandoliveoilandblendbriefly to create a liquidbase.Add juice andoil; andblendonhigh forabout30secondsuntilarich,creamydressingforms.Thedressingwillkeepforupto8daysintherefrigerator.(Makes2cups.)Inalargebowl,vigorouslytosstheromaine,tomatoes,cucumber,andoliveswith1cupdressing.Scoopoutontoplates (and overwhole pieces of romaine, if desired), and topwithmarinatedonionsandadditionaldressing.Makes2entrée-sizeor4tapas-sizeservings.
LONGEVITYSALADWITHLEMONDRESSING
Eat this salad every day for superior health and vitality.* This recipe is aperfectcombinationofvitaminsandminerals,essentialfattyacids,omega-3andomega-6, iron, B vitamins, and more. The ultimate in functional foods, theingredientswillnourishyoutotheverycore.
Forthesalad:4cupschoppeddark,leafygreens(forexample,kale,spinach,chard,collards,ormustardgreens)½cupdicedavocado
½cupdulsepieces
1cupdicedcucumber
½cuphempseeds
Forthedressing:2Tbsp.flaxseedoilJuiceof1lemon1tsp.seasaltorHerbamareseasoningblend
1dashcayennepepper
Tossallsaladingredientswellinalargemixingbowl.Makesuretopullapartthedulsepiecessothatthey’rewellmixedinandnotclumpedtogether.Drizzlewith flaxseed oil and lemon juice and begin to toss again, sprinkling inseasoningstofinish.Enjoywhilethissaladisstillcrispandfresh.Makes2entrée-sizeor4tapas-sizeservings.
*If you do enjoy this salad daily, rotate your greens in order to balance yournutrientintake.
CHAPTERSIX
STARTERSOUPSANDBASICMARINATEDVEGETABLES
Simple soups and marinated vegetables are a nice way to add more livingfoods to your diet, especially in the wintertime. These are very warming andcalmingdishesthatcaneasilyreplaceyourstandard“comfort-food”fare.Assoonasthereisanemotionaltug,manyofuslookforsomethingwarmand
soothing for nourishment, and these recipes are a great option. There is acommonmisconceptionthatrawfoodsmustallbecold.Thesepreparationsaredesignedtobeenjoyedwarm:118°isactuallyprettyhot!
STARTERSOUPS
Soupsareaquickandeasy fix foramealor snack,andcanbeusedduringcleansingregimenstogivethedigestivesystemabreak.Therearethreewaystocreateawarmsoup:
1. You can use water that is heated to 118° on the stove or in a hot-watermachine.
2.You can place the soup in the dehydrator after blending,whichwill alsobringoutmoreoftheflavorsoftheherbs.3.Ifusingahigh-poweredblender,youcanwarmthesoupasyou’reblending
it.Gentlykeepyourhandonthesideofthecanisterandstoptheblenderwhenit’shottothetouch.
No matter how you prepare the soup, you’ll find a superior flavor if youfollowthestepstoemulsifyitandcreateanicebroth.
BASICVEGETABLESTOCK
Usethisrecipeasabasetopreparedeliciousvegetablesoups.Thisisacorerecipe;feelfreetoaddyourfavoritespicestocreateevenmorezestinthefinalproduct.
Passthefollowingingredientsthroughajuicer:
9stalkscelery2tomatoes2carrots1cucumber
2zucchini
Thentransferthejuicetoabasicblenderandaddthefollowingingredients:
¼cupoliveoil
1tsp.seasalt
Blendwell.Ifdesired,adddriedherbsandseasoningsatthisstage.Thisstockkeeps5–7daysintherefrigeratorandcanbeblendedwithotherfreshvegetablestocreateasavoryseasonalsoup.Makes16oz.
SWEETMISOSOUP
Acalmingsoupisalwaysawelcomereliefonarainyday,andthisrecipeisespecially nice for balancing immune function and aiding digestion. It can beenjoyedincombinationwithamealoralone.
Forthesoup:2cupscoconutwaterorBasicVegetableStock2Tbsp.misopaste1greenonion1Tbsp.tahini1 yellow or goldbar squash, cut in quarters 2 shiitake mushrooms(optional)
1clovegarlic1tsp.seasalt
Forgarnish:½cupdulse1Hassavocado,slicedVegetablesofchoice
In a blender, combine all soup ingredients until rich and creamy. Pour intobowlsforservingandtopwithgarnishes.Makes2entrée-sizeor4appetizerservings.
GREENCURRYSOUP
Thisisanice,sweetcurrysoupthatcaneasilybespicedupbyaddinginThai
peppersorcayenne.Tryitasis,andspicetotaste.
2zucchini1Tbsp.misopaste2cupshotwater1clovegarlic2Tbsp.yellowcurrypowder1tsp.rawhoney1tsp.seasalt¼cupextra-virginoliveoil
Blendallingredientsexceptoliveoilinahigh-poweredblender.Aftermixtureiswell combined, slowly add the oil from the topwhile blending to emulsify,andcreateanicebodyforthebroth.Makes2entrée-sizeor4appetizerservings.
FRENCHONIONSOUP
Frenchonionsoupwasachildhoodfavoriteofmine,andthisflavorfulversion
hasanaddedimmune-boostingbonus.Ilovetoshareitwithfamilyandfriendsinthewinter.Beware:thisrecipehasastrongflavor,soit’snotforthefaintofheart(ortastebuds!).
Forthesoup:1sweetonion2portobellomushrooms9stalkscelery2zucchini1clovegarlic1tsp.seasalt1cuphotwater¼cupoliveoil
Forgarnish:½cupRawParmesanCheese½cupMarinatedMushroomsHerbsofchoice(trybasilorcumin)
Passtheceleryandzucchinithroughajuicer.Addthejuicetoahigh-poweredblenderandcombinewithmushrooms,onion,garlic,salt,andhotwater.Blendintoathick,frothymixture.Onceyoureachthisstage,slowlyaddtheoliveoilwhile blending to emulsify themixture. Pour into serving bowls and topwithgarnish.Thissoupshouldkeepupto3daysintherefrigerator.Makes2entrée-sizeor4appetizerservings.
TOMATILLOANDAVOCADOSOUP
This is a chilled soup that is quite refreshingduring the summermonths. It
makesagreatappetizerforLatinmealsliketheVerdeTacos(inthenextchapter)orenchiladas.
Forthesoup:6tomatillos2cucumbers1jalapeñopepper¼cupdicedonion2clovesgarlic¼cuplemonjuice1cupcoconutwater¼cupextra-virginoliveoil1tsp.seasalt
Forgarnish:2cupsdicedavocado½cupdicedcilantroLimewedges
In a high-powered blender, combine all ingredients except olive oil. Blenduntil well combined, and then slowly add the oil from the top of the blenderwhile it’s still on to emulsify liquid.Chill soup, andwhen ready to serve, topwithagenerousamountofdicedavocadoandfreshcilantro.Servewithalimewedgetosqueezeontopwhileenjoying.Makes2entrée-sizeor4appetizerservings.
MARINATEDVEGETABLES
Marinatingvegetablesinthedehydratororrefrigeratorwillbringoutdifferentflavors and textures and create an ingredientwith a lot of depth. Someof themarinatedvegetablesmustbeusedwithinacoupledays,butafewcanbekept
allweektocreateaflavorfulgarnishonmanydishes.
SWEETANDREDONIONS
These tasty treats are a delicious addition to soups, salads, and wraps; andcreateaniceboldflavorwhenaddedtoanyentrée.Whileinthedehydrator,theonionswillproduceapotentaromathroughoutyourhouse,soit’sbesttopreparetheminadvanceifentertaining.
4cups thinlyslicedredandsweetbrownonions¼cupextra-virginoliveoil
¼cuprawagavenectar1tsp.seasalt
Tossallingredientswellinamediumsizebowl.Gentlymassagethemarinadeintothefiberoftheonions.Refrigerate,andletsitatleast1daypriortouse.Foradditionalflavor,dehydrateat115°for4hours.Theseonionskeepforupto10daysintherefrigerator.Makes3cups.
MARINATEDMUSHROOMS
Adeliciousmushroomflavorcombination, this recipe isamust-have inanygourmetliving-foodskitchen.
2cupsdicedportobellomushrooms2cupsthinlyslicedshiitakemushrooms
2cupsmaitakemushrooms1cupextra-virginoliveoil3Tbsp.freshthyme1tsp.seasalt2Tbsp.balsamicvinegar(optional)1Tbsp.truffleoil(optional)2Tbsp.rawhoney(optional)
Inamediumsizebowl,tossthemushroomstogether,andthenaddinseasaltand thyme.Tosswitholiveoilandotheroptional ingredientsuntilmushroomsarewellcoated,andplaceovercovereddehydratortray.Dehydrateat118°for4hoursoruntildesiredtasteandtextureareachieved.Thelongerthemushroomsareleftinthedehydrator,thesoftertheybecomeastheoilexpands.Refrigerateleftoversforupto5days.Ifyoudon’thaveadehydrator,youcanjustrefrigeratethismixtureandletsitfor12hourspriortoenjoying.Makes4cups.
3-VEGETABLEBLEND
Thisbasicblendgoeswithavarietyofdishes.
2cupsslicedyellowsquashorzucchini2cupsthinlyslicedredbellpeppers
2cupsdicedmushroomsoreggplant2Romatomatoes½cupextra-virginoliveoil1clovegarlic1tsp.seasalt1Tbsp.chilipowderordriedbasil(choosebasedonaccompanyingdish)
In a blender, combine tomatoes, olive oil, garlic, sea salt, and dried herbs.Blend well until emulsified. In a large mixing bowl, pour marinade overvegetables. Toss until well coated. Place on a covered dehydrator tray anddehydrateat118°for4hours.Thelongerthevegetablessitinthedehydrator,thesoftertheywillbecome.Enjoythismixturewarm,andthenstoreleftoversintherefrigeratorforupto2days.Makes5cups.
EGGPLANTBALSAMICO
Eggplant is agreatoptionduringwintermonthsandprovidesaniceweightandtextureinmanyMediterraneanandItaliandishes.
4cupsthinlyslicedeggplant1cupSweetMisoDressing½cupchoppedparsley¼cupbalsamicvinegar1tsp.seasalt
In a large mixing bowl, toss the eggplant with the dressing, sea salt, andchoppedparsley,makingsureit’swellcoatedandabsorbsthedressing.Thenonacovereddehydratortray, layertheeggplantsothateachroundbarelytouchesthe one next to it.Dehydrate at 118° for 2–4 hours.Halfway through, drizzlebalsamicvinegaroverthetopandallowtosoakin.Makes3cups.
COCONUT-CURRYVEGETABLES
These veggies are a nice addition tomany dishes and can also be enjoyedaloneasaflavorfulsnack.Thisrecipekeepswell,soit’sagoodideatomakeitinadvancetoenjoythroughouttheweek.
2cupschoppedcauliflower2cupschoppedbroccoli2cupssnappeasorregularpeas1cupCoconut-CurrySauce2cupsspinach(optional)
Inalargemixingbowl,tosstogetherallvegetablesandsauceuntileverythingiswellcombined.Ifenjoyingrightaway,addinspinachtothemixture.Placeonacovereddehydratortrayanddehydrateat118°for3hours.Makes6cups.
TUSCANVEGETABLES
Tuscany is a dense growing region of Italy and the agricultural hub of thecountry.Thisblendofsweetandsavoryvegetablescanbeaddedtoanysaladorenjoyedasasidedish.
2cupschoppedTuscan(lacinato)kale2cupsthinlyslicedtomatoes2cupsthinlyslicedItaliansquash
2cupschoppedcreminimushrooms2Tbsp.driedbasil1cupextra-virginoliveoil1tsp.seasalt2Tbsp.rawhoney2Tbsp.dicedgarlic
Ina largemixingbowl,combinevegetables,driedbasil,seasalt,andgarlic.Toss well. Then add the olive oil and honey, and continue tossing until allveggiesarecoated.Placeonacovereddehydratortrayanddehydrateat118°forupto4hours.Enjoyimmediately.Refrigerateleftoversandusewithin2days.Makes6cups.
ALMONDANDROSEMARYGREENBEANS
When in season, greenbeans are a fantastic option,with a beautiful textureandniceflavor.Irecommendpurchasingthemfarmfreshforuseinthisrecipe.
6cupsgreenbeans½cupthinlyslicedredonions½cupsliveredalmonds1cupextra-virginoliveoil
2Tbsp.finelychoppedgarlic1Tbsp.freshrosemary1tsp.seasalt
Begin by cutting off and discarding the sides of the green beanswhere thestemsattach;thenchopbeansdownto1-inchpieces.Inablender,combinetheoliveoil, rosemary,garlic,andseasalt;blenduntilwellcombined, forminganherbinfusion.Inamediumsizemixingbowl,combinethegreenbeans,almonds,andredonions.Pour inherb infusionand toss together.At thispointyoumayrefrigeratethemixturefor12hoursbeforeuseorplaceonacovereddehydratortrayanddehydrateat118°forupto4hours.Makes6cups.
CHAPTERSEVEN
EASYENTRÉESELECTIONSANDFASTDESSERTS
Sandwiches,wraps, anddesserts are easyanddeliciousways to enjoymorefresh,vibrant foods.Lunch isagreat time togetvitalnutrition toprovidefuelfortherestofyourday;andlivingdesserts,oftenhighinproteinandlowontheglycemicindex,makefantasticbreakfastsorlate-afternoonsnacks.
QUICK-FIXSANDWICHESANDWRAPS
Theserecipesareeasyoncethebasicbreadsandwrapsareprepared.Isuggestpicking a day once a week to make these pantry items. This shortcut willdecrease your time in the kitchen, as well as provide options for unplannedmealsthatarestillverynutrientdense.
VERDETACOS
This recipe is a tribute to the life-giving essence of greens (verde means“green”inSpanish),withthetantalizingflavorsoftomatilloandthefresh,crisptextureofcucumber.
FortheSpicyPepitas:2cupssoakedpepitas*1Tbsp.rawagavenectarorhoney1tsp.chilipowder1tsp.seasalt
Forthetacos:6Tbsp.TomatilloSalsa
2earswhiteoryellowcorn
1cucumber(mediumsize)2cupsfreshbabyspinach
1headNapacabbage
2cupsPumpkin-SeedCheese
Inadvance,preparetheSpicyPepitasbytossingallingredientsinamedium-sizemixing bowl.Whenwell coated, spread seeds over a covered dehydratortray and dehydrate at 118° for 6–8 hours. Store indefinitely in an airtightcontaineroncefullydriedtouseasagarnish.Topreparethetacos,carefullycutthecornfromthecob(it’shelpfultodoso
with the corn lying sideways on the cutting board). Combine with the babyspinach in a bowl. Dice the cucumber with the skin on and add to the mix.RemovetheouterpiecesoftheNapacabbageheadonebyone,clean,andcutofftheportionoftheleavesclosesttothestem.Lineupleavesoncuttingboardsothatthecuplikecurvatureisfacingup,readytobefilled.SpreadPumpkin-SeedCheeseinsideeachleafandthenlayerwithspinachmixture.TopwithTomatilloSalsaandasprinklingofSpicyPepitas.Makes 4 large, or 6 appetizer, tacos (depending on size of Napa cabbage
leavesused).
*Soaked for 6 hours. This isn’t a requirement but will activate more of theenzymecontentoftheseed,makingiteasiertodigest.
SURFERSANDWICH
This sandwich was inspired by the strength and perseverance seen up anddown thecoastsof theworldas thosewho love theoceanharmonizewith thewavesmeetingtheshore.It’snosurprisethatsurfingisasportyoumustpowerupfor,andthisrecipeisfullofhigh-energyproteinandhealthycarbohydratesto“takeonthesurf,”literallyandmetaphorically.
FortheSprouted-ChiaBread:2cupssproutedgrain*(Kamut, rye,wheatberry,orspelt**)¼cuprawchiaseeds
¼cupextra-virginoliveoil1tsp.seasalt¼cupsweetonions
Forthefilling:4cupsfinelychoppedTuscan(lacinato)kale2mediumHassavocados,diced
2cupsmixedvegetablesofchoice
2Tbsp.WhippedAvocadoSpread
Attach the S blade to a food processor, and pour in the sprouted grain andsweetonionsfromthebreadingredients.Processthismixtureuntilblendedwell.Add the salt, olive oil, and chia seeds and process further until a dough ballforms.Stopprocessingas soonas thisoccurs soasnot tooverheat thegrains.Removemixture.Spreadoutevenly(about¼inchinthickness)overacovereddehydrator tray, using a spatula dipped in warm water to prevent sticking.Dehydratefor4hoursat115°.Flipbreadoveranddehydratefor1morehour.The bread should be dry to the touch.Avoid overdrying so it doesn’t becomeundesirablycrunchy.In a medium-size mixing bowl, combine the avocado and kale. Massage
togetheruntilthekaleleavesarewellcoatedwithavocado.Cutthebreadintosquaresandthensliceinhalfdiagonallytoformtriangles.
LayeronWhippedAvocadoSpread,andtopwith1cupkale-avocadoblendand½cupmixedvegetablespersandwich.Makes2entrée-sizeor4appetizerportions.
*Tosproutthegrains,theymustfirstbesoakedinwaterfor8hours.Theydon’tneedtoberefrigeratedduringthistimebutshouldbecoveredlightly.Rinsethegrainswellandallowtosproutonyourcountertopforabout3days.Asmalltailshouldbegintoemerge.Usegrainsimmediatelywhentheyreachthispointforbestresults.
**If you’re gluten intolerant, try substituting almond pulp for the grains. Therecipewon’tyieldasmuchbread,butitwilltastefantastic.
GARDENROLLS
GardenRollsareadelightyear-roundandaredesignedtofeaturewhatisfreshandinseason.Thisisachoose-your-own-adventuredish:try2–3ofthefreshestvegetablesyoucanfind,andbeginbyslicing themthin ina foodprocessororjulienningthemoveramandoline.
FortheEasyTortillas*:2cupsgroundgoldenflaxseed
2cupsdicedsquash
¼cuprawchiaseeds½cupsproutedKamut(optional)2Tbsp.chilipowder2½cupswater
Forthefilling:2cupsfreshseasonalvegetables(suggestion:portobellomushrooms,bellpeppers,eggplant,andonions)2cupsfreshspinachorkale
Forrelish:
2cupsgrapetomatoes
¼cupdried-herbblendorchoppedfreshherbs1Hassavocado,diced2Tbsp.tahini
Tobegin, combineall tortilla ingredients in ablender, adding thewater andsquashfirstandthentheseedsandherbs.Blendwellonhigh.Spreadin¼-inch-thickroundsondehydratortrayscoveredwithasiliconesheet,saranwrap,oraTeflexsheet.Dehydrateat115°for5hours.(Makes6tortillas.)Topreparethefilling,thinlysliceallvegetablesandfinelychopgreens;setasideforlateruse.Then to prepare the relish, pulse the grape tomatoes and herbs in a foodprocessoruntillightlychoppedtogether.Addthetahiniandavocado,andpulseforjustamomentuntilmixedtogetherbutnotcreamy.Tofinishthedish,layoutdriedtortillasonacuttingboard.Layereachwith¼
cuprelish, then½cupfilling.Roll tortilla tightlyaroundmixture.Letsit foramomentsothatthecontentshavetimetosettle.Sliceinhalfandserveatroomtemperature.Makes6entréeportions.
*Ifyoudon’thavetimetomakea tortilla, thesewrapsarefantastic incollard-greenorredchardleaves.
TOE-TAPPIN’TOSTADITOS
Crunchy delights are among my favorite midday meals. Research suggeststhateatingfivesmallmealsdailyisbetterthanthreelargeones.TheseTostaditosfitthebillperfectly!Thisisalsoafunpreparationtohaveonhandforafternoonsnacks.
FortheTostaditoShells:2cupssproutedbuckwheat(seenextpageforsproutinginstructions)
2Romatomatoes
1Tbsp.chilipowder1tsp.seasalt
Forthetopping:¼cupWhippedAvocadoSpread¼cupshreddedgreenpapaya2serranochilies,diced½cupSweetandRedOnions½cupdicedHassavocado1cupchoppedNapacabbage
1cupchoppedspinach
½cupBasicRedSpiceSauce
Topreparetheshells,combineallingredientsinahigh-poweredblenderandblendtoarich,thickmixture.Lineadehydratortraywithasiliconesheet,saranwrap,oraTeflexsheet;andcreatesmallcirclesofmixture3inchesindiameterand¼-inchthick.Dehydrateat118°for12hoursuntilcrunchy.Thesewilllastindefinitely stored in an airtight container. (Makes 16 shells.) To prepare thetopping,placeallingredientsexceptWhippedAvocadoSpreadinamedium-sizemixingbowlandlightlytosstogethersothatfruitandvegetablesarewellcoatedintheredsauce.Coat shellswithWhippedAvocado Spread and then layer on fresh topping
mixture.Thisrecipewillkeepupto3daysintherefrigeratorMakes8servings.
FASTANDEASYDESSERTS
Dessertsareajoyintheliving-foodslifestyleandnolongersomethingtofearin terms of calories and fat content.Most raw desserts are heavy on nuts andfruits,soalittlegoesalongway,andthenutrientdensityismuchhigherthantheconventionalflour-and-sugarcounterparts.Iwasbornwithasweettooth,Ithink,butovertimemyinteresteveninraw
dessertsbegantocalmasmybodyregainedproperbalance.Nowtheserecipesare a treat, and I often enjoy them for breakfast (especially the guilt-freechocolate!).
RAINBOWSORBET
Raw sorbets are easy to create and can be made using two differenttechniques. If you have aGreen Star orChampion juicer, you can use frozenfruitandtheblankblade.Ifyoudon’thaveajuicer,ablenderwillworkaswell,withalittleaddedjuice.Herearetwoflavorstotryathome.
Forblackberry-peachsorbet:2frozenbananas
2frozenpeaches
2cupsfrozenblackberries
Formango-raspberrysorbet:2frozenbananas
1cupfrozenmango
1cupfrozenraspberries
Pass the various fruits through the juicer, alternating between them. Themixtureshouldcomeoutaperfect sorbetconsistency.Garnishwith freshnuts,hempseeds,coconut,orgojiberries.Makes2servings.
KIWI-LIME-STRAWBERRYPARFAIT
Parfaitsaregreatforlargefamiliesandforevents,asthey’reinteractivedishestoprepare.Layoutbuffet-stylesopeoplecanhavefunlayeringtotheirdesiredtastes.
2frozenbananas
2frozenpeeledkiwis
Juiceof1lime
8frozenstrawberries
2Tbsp.rawagavenectarorhoney1cupBerryPuree2freshstrawberries,chopped½cupApple-PistachioGranola(optional)
In a blender, combine bananas, kiwis, lime juice, frozen strawberries, andsweetener. Blend briefly until wellmixed and a rich, creamy frozen sorbet isformed.Inaparfaitglasses,layerthesorbetfirst,thenchoppedberries,andthenBerryPuree,finishingwithApple-PistachioGranolaifdesired.Makes2servings.
BANANA-CRÈMEPIE
Thisisaneasypietomake,anditsetsnicelyinthefreezerwithouttheneedforadehydrator.Itcanbemadeinadvanceandenjoyedallweeklongasatastytreatorevenforbreakfast!
Forthecrust:
2cupsrawpecanpieces
½cuprawhoney1tsp.cinnamon
Forthefilling:
2cupsbanana
½cuprawalmondbutterorpecanbutter
1cupalmondmilk
½cuprawhoney1Tbsp.cinnamon
1dashnutmeg
1tsp.seasalt
To prepare crust, pulse the pecan pieces down to a nut meal in a foodprocessorwiththeSbladeinplace;thenaddincinnamon.Fromthetop,slowly
addthesweetenerwhileprocessinguntiladoughballforms.Scrapeoutdoughusingaspatula,andsetinrefrigeratoruntilreadyforuse.In a blender, combine all filling ingredients, and puree. Press crust into the
bottomofa10-inchpiecontainer.Oncewellsmoothedover*, topwithfilling.Placeentirepieinthefreezerfor4–6hoursbeforeserving.Cutintoslicesandenjoywithdesiredgarnish.Makes10servings.
*To press down crusts, dip your fingers or a utensil into a bowl of lukewarmwatertomakespreadingeasier.
APPLECOBBLER
Thisisabest-sellingdessertat118;it’sacomfortfood,yetit’sguiltfree.Thiscobblercanbemadeinadvanceandstoredforupto5days.
Forthefilling:
4cupsthinlyslicedapples
1cuprawagavenectarorhoney1Tbsp.cinnamon1tsp.nutmeg1tsp.seasalt
Forthecrust:4cupsrawpecanorwalnutpieces¾cuprawagavenectarorhoney1tsp.cinnamon
1dashseasalt
To prepare the filling, simply toss the apples, spices, and salt together in alargemixingbowl;coatwithdesiredsweetener.Setasideintherefrigerator,orlayer on a covered dehydrator tray and dehydrate at 115° for 15–20 minuteswhilecreatingcrust.Toprepare crust, pulse the pecanorwalnut pieces down to a nutmeal in a
foodprocessorwith theSbladeinplace; thenaddincinnamonandsalt.Fromthe top, slowly add the sweetener while processing until a dough ball forms.Removemixture,settingaside¼cupforlateruse.Onacovereddehydratortray,press out crust into a 5"× 5" square (½" thick) by hand orwith a spatula, orshape into a round. Create a small lip around the edge, and top with fillingmixture.Ona separate covereddehydrator tray, pressout remaining crustmixture to
useastopping.Placebothtraysinthedehydratorat118°for2–4hours.Remove,andgentlycrumbletoppingovercobbler.Cutintoslicesandgarnishwithdessertsauce(seenextsection).Ifyoudon’thaveadehydrator,youcanlayerthecrustandtoppinginamedium-depthglassdishandrefrigerate.(Chill8hourspriortoserving.)Makes8servings.
PUMPKINGELATO
Gelatoisaneasydish,andthisseasonalvarietymakesuseofanunderutilizedingredient in the living-foods kitchen. Pumpkin is high in potassium andmagnesium, and offers a great flavor profile in desserts, especially during theholidayseason.
4cupsdicedrawpumpkin
½cuprawcoconutbutter1cupcoconutwaterorpurifiedwater½cuprawhoneyordates2Tbsp.pumpkin-piespice1tsp.seasaltPecansforgarnish½cupCaramelSauce
Inahigh-poweredblender,combinethehoneyordates,pumpkin,andwater.
Blenddown to apuree; thenadd in coconutbutter, spice, and salt.Blend to arich and creamy consistency. Place in a silicone mold in the freezer for bestresults,andleavefor12hourstocreateanicesolidgelato.Garnishwithpecans,andenjoywithCaramelSaucedrizzledoverthetop.Makes4cups.
3SIMPLEDESSERTSAUCES
Dessert sauces are a must in every living-foods kitchen. Make these inadvance and store them in your refrigerator to enjoy throughout the comingweeks—evenonplainfruit!Whencustomersaretryingtotransitiontolesssugarintheirdiets,I’veseengreatresultsiftheyhavethesesaucesonhandtosatisfyanysweet-toothcravingsthatcomeup.
RICHANDCREAMYCHOCOLATESAUCE
1½cupsrawcacaopowder1tsp.cinnamon1tsp.vanillaextractor5vanillabeans
1cuprawagavenectar
¼cupcoconutoilorrawcoconutbutter1tsp.Himalayansalt
Inahigh-poweredblender,blendallingredientsuntilsmooth.Add1cupnutmilktocreateacreamytextureandtastethatisclosertomilkchocolate,ifyouprefer.Thissaucekeepsindefinitelyanddoesn’tneedrefrigeration.Makes2cups.
CARAMELSAUCE
2cupsrawagavenectar
1Tbsp.lucuma-rootpowder1Tbsp.mesquite-podpowder
1Tbsp.maca-rootpowder2tsp.cinnamon1tsp.nutmeg1tsp.ginger1tsp.cloves1dashseasalt
Blendall ingredientswellorwhisk togetheruntil richandcreamy.(Youcanuse2Tbsp.pumpkin-pie-spiceblendasa substitute for theother spices.)Thissaucekeepsindefinitelyanddoesn’tneedrefrigeration.Makes2cups.
BERRYPUREE
2 cups fresh strawberries, raspberries, or blackberries ½ cup rawagavenectarorhoney
1tsp.seasalt¼cupcoconutoilorrawcoconutbutter(optional)
In a high-powered blender, blend all ingredients until smooth. This saucekeepsforupto5daysintherefrigerator.Includeamixtureofberriestocreatedifferentflavorprofiles.Thisisagreatuseforberriesthatarenearingtheendoftheirfreshnessdate.Makes2cups.
CHAPTEREIGHT
FEEDINGYOURFAMILYWELL
EversinceIearnedthetitle“Mom,”I’vebeensoconcernedaboutfeedingmyfamilywell.Manypeopleinquire,“Whatdoesyourbabyeat?”and“Whataboutyourhusband—isheallraw?”andthey’recuriouswhatIeatathomeeveryday.Afterlivingrawforten-plusyears,choosingthisoptionhasbecomeeasyforme—anecessity,really.Idon’tfeelgoodotherwise,andhealthandvitalitymattertome.Naturally,when I foundout Iwaspregnant, Iwanted to start learningmore
aboutthebestchoicesformynow-growingfamily.Throughoutmypregnancy,Istayedon a raw,vegandiet.Wewereblessedninemonths laterwith ahappy,healthybabyweighinginateightpounds,twoounces.Duringmypregnancy,Igainedonly20pounds,andmyenergywasfantastic.Iactuallyworkedrightupuntilthedaymyson,Dylan,wasborn;andIneversufferedfromthecomplaintsI hear of some pregnantwomen experiencing (constipation, irritability, and soon).Everypregnancyisdifferent,andit’simportanttochoosewhatisrightforyou
and your body, but I’ve learned inmy research and through experience that aplant-based,living-foodspregnancyisnotonlypossible,butyieldsgreatresultsifkeptinbalance.Pregnantandnursingwomenrequireasubstantialincreaseincalories,andthosecalories,chosencorrectly,canhelpcreateabeautifullife.SinceDylanarrived,we’vestayedrawandprimarilyvegan,andheissucha
balanced babyboy.He’s not irritable or fussy in anyway; and at two, he hasgrownintoaveryhealthy,diverseeater.Nomattertheageofyourchildren,it’spossible to encourage themearlyon to recognizewhole, raw foodsasbeingapreferablechoice.Weekly,wegoasafamilytothefarmers’marketsowecansample the freshestnewharvests.Sometimeswehead straight to a farmstandandpickjuicyfruitsandvegetables.Dylan snacks on buckwheat crisps, drinks green juice and hempmilk, and
loveskalesaladwithdulse!Fruitsandvegetablesarereallytheonlyfoodgroups
heknowsof,andheseemstobethrivingonthem.Feedinga family raw isn’twithout its challenges, asmanyof the itemsyou
needtostockyourpantrywithmustbemadeathomebyyouandyourfamily,requiringsomeadditional timeandeffort.However,we’vefoundgreatsuccessbypickingadayandmakingsomeofourdehydrateditemssuchasgranolaandcrackers for the week and then keeping fresh food always on hand. Kids inparticular(adults, too!)willeatwhatever isaround,so it’s important tofill thespacewith thegoodstuff. Ialwayskeepapplesoutonthecounterwithineasyreach, as well as other fresh, seasonal fruit.We’re even working on growinglettuceinaplanterboxoutback.
Thischapter includesacollectionofquickrecipesmyfamilyandIenjoyathome.Alittleadvanceplanningwillhelpmakethetransitionaneasyoneinyourownkitchen.Ifyourfamilyhasfoodallergies,thereareacoupleofsuggestedsubstitutions
includedhere.WhenDylanwasborn,hewasallergictomanynutsandseeds.Ikindofpanickedforamoment,beingaraw-foodchefandaficionadoof theseingredients.Hewasbreast-feeding,too,whichmeantthatIwouldhavetoforgothesefoodsaswell, inhonorofhisbody’sprocess.But thisexperiencehelpedmedelvedeeper intoothersourcesofnutritionwithinrawfoodssoIwouldn’thavetocompromisemyfamily’shealthinanyway.Hopefully by passing onwhat I learned formy family, I’ll allow you to be
able tohelpyour lovedonesenjoymanyraw-foodoptions thatwillkeepthemhealthyandstrong.
SUNSHINESMOOTHIE
Forextraafternoonenergy—orsomepizzazz in themorning—this treatwillgetyouandyourfamilyheadedin therightdirection.Thegreens in thisdrinkslowdownthemetabolismofthefruitsugarsandprovidesustainedenergy.Plus,itmakesadeliciousdessertsmoothie!
1cuprawapplejuiceor½cupfreshberries1Tbsp.flaxseedoil2Tbsp.supergreenspowder1leafofkaleor½cupspinach
1banana
1Tbsp.almondbutterorrawcoconutbutter1cupalmondmilkorHempMilkRawhoneyor1datetosweeten(optional)
Combineallingredientsinabasicblenderandprocessonhighfor30secondsuntil everything, includinggreens, iswellblended.Be sure that themixture isrichandfrothy.Ifyoupreferacoldsmoothie,freezethebananapriortoblendingoradd½cupice.Makes16oz.
WATERMELONICE
Foratreatthat’sfuntomakeandevenmorefuntoeat,trythisrecipe.InthesummertimethisisagreatsubstituteforthestandardPopsicle.
6cupswatermelon,seedsremoved1Tbsp.rawhoney
Combine ingredients in a basic blender andprocess on high for 30 secondsuntil all arewell blended, forming a thick puree. Set out 2 ice-cube trays andpourinmixture.Freeze4–6hours.Beforefreezing,youmayelecttodropsomefreshberriesintothecubesforaddedtexture.Makesabout24icecubes.
STRAWBERRYCHARDSALAD
Strawberries are a sweet treat providing powerful antioxidants, and tasteterrific paired with the natural flavor of chard. Red chard is preferred in thisrecipe;however,anyfarm-freshgreensthataresoftandsupplewillwork.
Forthesalad:
2cupsfreshstrawberries
8cupschoppedredchardorbabygreens1ReedorHassavocado,diced¼cupsproutedquinoa*
Forthedressing:
1cupextra-virginoliveoil
¼cupbalsamicvinegar
1clovegarlic
1tsp.seasalt2Tbsp.Italianseasoning2Tbsp.rawhoney
To prepare the dressing, puree all ingredients on high in a high-poweredblender until well combined. This dressing will last for up to 14 days in therefrigeratorand isdeliciouswith freshberries. (Makes1½cups.)Tofinish thesalad,tossallremainingingredientsinalargemixingbowlwith1cupdressing.
Split into bowls for serving, and top with additional berries and dressing forgarnish.Makes4entrée-sizesalads.
*Tosproutthequinoaseeds,soakinwaterfor6–8hours.Rinsewellanddrainoff extramoisturebeforeusing.Store excess soakedquinoa in the refrigeratorforupto3days.
“FRIED”-AVOCADOMINI-TOSTADAS
We serve this dish at 118, and it’s a customer favorite. One day my son,Dylan,camewithmetowork,andaswewalkedbythedehydrator,hestoppedmeanddemandedoneofthedelicious“fried”avocadosthattopthisdish.Thisisa fun recipe to enjoywith family and friends, and also provides a nutritionalboostanytimeoftheday,sinceitcontainsseveralofthepowerhouseingredientsthat make living foods such a high-energy style of eating: buckwheat, flax,spinach,andavocado.
Forthe“fried”avocados:2largeHassavocados
1cupextra-virginoliveoil
1Tbsp.tahini1Tbsp.lemonjuice
2cupsgroundgoldenflaxseed
1½Tbsp.seasalt1dashcayennepepper(optional)
Forthemini-tostadas:6TostaditoShells1½cupsPumpkin-SeedCheese1cupCilantroSauce
2cupsjuliennedcucumbers
½cupcorn
4cupschoppedspinach
1cupdulse*(optional)
Beginbycuttingtheavocadosinhalflengthwiseandremovingthepits.Slicelengthwise into½-inch-thick strips and spoon flesh carefully out of skin. In asmallbowl,whisktheoliveoil,tahini,lemonjuice,and1tsp.seasalt.Coattheavocado in the oil mixture. On a plate, combine the ground golden flaxseed,remainingsalt,andadashofcayenne,ifdesired.Coattheavocadocarefully,likebreading, with the flax mixture, and lay on an uncovered dehydrator tray.Dehydrateat115°for4hours.Dehydratinglongerwillmakefordrieravocados,versusacreamiertextureafterlesstime.Thisisamatterofpersonalpreference,andtheavocadoscanbeenjoyedevenwithoutdehydrating.Topreparethetostadas,beginbycombiningthecucumber,spinach,corn,and
dulse in amedium-size bowl.CoatwellwithCilantroSauce and set aside forimmediate use. Line up Tostadito Shells, top eachwith¼ cup Pumpkin-SeedCheese,andspreadevenly.Followwithalayerof½cupvegetablemixture,andtopwith2–3“fried”avocadosliceseach.Makes6mini-tostadas.
*Dulseisanaturallysaltytreat,andIfindthatkidsactuallyloveit!
CHIPOTLE-RANCHWRAPS
Thenaturalsmokyflavorofthisdishcanbeenjoyedbythewholefamily.TheBasicFlaxWrapsarerelativelyquicktoprepare, takingonly4–6hourstodry.Theyworkbestwhenmadeinabatchof8,halfofwhichareusedinthisrecipe.Therestcanbestoredindefinitelyintherefrigerator.
FortheBasicFlaxWraps:2carrots2cupsgroundgoldenflaxseed
2cupswater
1Tbsp.sweetchilipowder(optional)1tsp.seasalt
Forthefilling:6Tbsp.SmokyRancheroSauce¼cupdicedmango1avocado,diced2cupschoppedspinach2cupsdicedmushrooms
1cupcorn
¼cupgreenonions
TopreparetheBasicFlaxWraps,combinethecarrots,water,andseasoningsinahigh-poweredblender.Blendwelluntilathickpureeforms.Addintheflaxandblenduntilathickdoughmixtureforms.Spreadover4covereddehydratortrays. Make 2 large circles or ovals per tray, spreading to ¼-inch thickness.Dehydrate at 118° for 4–6 hours. Tominimize drying time, youmay flip thewrapsat3hours,butbesuretowatchcloselyduringthelasthourstoensurethatthe corners don’t curl up. (Makes 8 wraps.) Toss all filling ingredients in amedium-size mixing bowl. Line up 4 wraps on a cutting board; roll tightlyaroundfillingandtopwithadditionalsauceofchoice.Makes4servings.
RAINY-DAYTRAILMIX
Trail mix is an easy snack to take with you or enjoy while watching yourfavorite movie on a rainy day! This blend can be made in large batches andsavedforthatspecialmoment.
Forthemixture:4cupsalmonds(soakedatleast4hours)4cupsTostaditoShells(usecrumbsandbrokenpieces)1cupdriedmissionfigs(soakedtorehydrate)
1cupbuckwheatgroats(soaked12hours)
Forthemarinade:¼cupextra-virginoliveoil¼cuprawhoney¼cupcoconutaminos¼cupnutritionalyeast1Tbsp.driedItalianherbsorrosemary
1dashseasalt
1dashcayennepepper(optional)
Inamedium-sizemixingbowl,combineall ingredientsandtosswell.Layeronacovereddehydratortrayanddehydrateat118°for15hoursuntilmixtureiscrunchybut figs are still somewhatmoist.Store in an airtight container in thepantryindefinitely.Makes10cups.
BASICPASTAS
Rawpastasarefunandflavorfultreatsforfamiliestoenjoy.Manykidslovetoeat them according to shape and texture, and squash varieties make a greatalternativetostandardpasta,especiallyforgluten-freediets.Theymayevenbeservedwarmstraightoutofthedehydratortogetamoreauthenticfeel.Harder gourdlike squashes aren’t ideal for pastas, but their softer cousins
makeanicepliablenoodle.YoumaycombineItaliansquash(zucchini),goldbaror crookneck yellow squash, chayote, and others for a lot of color in thesedishes. Pastas can be created using a mandoline or Saladacco (garnishingmachine).Ifavorthemandoline—it’seasytouse,andthejuliennesettinggivesthenoodleaniceweightthatiseasytomanipulateandwon’tfallapart.
LEMON-PESTOPASTA
Pestopastaisnicewithaspritzoflemon,servedchilledonasummerday;orgentlywarmedwithmarinarainthedehydratorasawintertreat.
ForthePestoSauce:2cupsfreshbasil
1cupextra-virginoliveoil
1cupsoakedpistachios,walnuts,orpinenuts
6clovesgarlic
1tsp.seasalt
Forthepasta:4mediumzucchini,julienned
1lemon
Forgarnish:1cupRoma-TomatoMarinara(optional)
BeginbypreparingthePestoSauceinahigh-poweredblender.Firstcombinethebasil,oliveoil,garlic,andsalt.Blendonhighuntilagreenbasilemulsionforms.Add in nuts and continue blending on high untilwell combined. Pestowillkeepforupto14daysintherefrigerator.(Makes2cups.)Inamedium-sizebowl,vigorouslytosszucchiniwith1cupPestoSauceuntilwellcoated.Cutthelemoninhalfandsqueezeoutjuice,tosswithpasta,andtaste,addingmorejuiceas desired. For a warm treat, top with Roma-Tomato Marinara and place indehydratorfor½houronhighbeforeserving.Makes4entréeportions.
RASTAPASTA
Kidsofall ages lovenoodles, and thisdish is fast andeasy toprepare.Thetoppingsareoptional,soyoucancustomizethispastaforyourownfamily.Weline our toppings up buffet-style on our table so that everyone can pick theirfavorites!
4zucchini
1cupPestoSauce1cupBasicRedSpiceSauceJuiceof1lemon1tsp.seasalt
Suggestedtoppings:Sun-driedtomatoesOlivesChoppedbasilAvocadoShreddedcarrots
Preparethezucchinibycuttingoffanddiscardingtherootsandstems.Sliceoveramandolinesetonthejuliennebladetoformnoodles.Inalargebowl,tosswith redsauce,pesto, lemon juice,andsalt tocreate thebasepasta.Layoutabuffetoftoppings,andhavefunmakingamemorablecombinationeachtime!Makes4entréeportions.
PASTAALFREDO
Alfredo is great with a thicker squash noodle or can be enjoyed with kelpnoodles—orbothincombination.
Forthesauce:2cupsmacadamianuts
1cupcoconutwater
2Tbsp.garlic1tsp.seasalt2Tbsp.rawagavenectarorhoney¼cupextra-virginoliveoil
Forthepasta:8cupsyellowsquashorkelpnoodles*1cupdicedmushrooms
2cupsspinach
½cupdicedgrapetomatoes½cupfreshbasil
Begin by preparing the sauce in a high-powered blender. Combine allingredientsbyloadingtheblenderwithliquidsfirst,followedbynutsandspices.Blendonhighuntilarich,thickdressingforms.Thesaucewillkeepfor4daysintherefrigerator.(Makes2cups.)Tofinishthedish,tossthenoodleswith1cupsauceandmushroomsuntilwellcombined.Placeindehydratorfor½hourpriorto serving for anevenmore savorydish.Serveover fresh spinach,whichwill
naturallywilt,softeningthegreens;andtopwithgrapetomatoesandfreshbasil.Makes4entréeportions.
*Kelpnoodlesareavailablepackaged.Tocreateyellowsquashnoodles,removetheendsofthesquashandjulienneusingamandoline.
SUNSHINEPASTA
Thebrightcolorofthispastaattractskidswithoutfail.It’safuncombinationthat delivers 4–5 of the recommended daily servings of vegetables all in onedish.
Forthesauce:
4Romatomatoes,diced1redbellpepper,chopped1tsp.rawhoney¼cupextra-virginoliveoil1tsp.seasalt
Forthepasta:8cupscombinedzucchiniandyellowsquash,julienned1cupcorn
1cupshreddedcarrots
1cupdicedtomatoes
Beginbypreparingthesauce.Combinevegetables,honey,andsaltinabasicblender and puree down to a smoothmixture. (Youmay have to add up to 2Tbsp.watertogetthebladesturning,dependingonyourblender.)Turnblenderonhighandslowlyaddoliveoilwhileblendingtoemulsifythemixture.(Makes2cups.)Tofinish,tosstogetherallpastaingredientswith1cupsauceuntilwellcoated. Garnish withRaw Parmesan Cheese and additional fresh vegetablesand sauce for more flavor and texture. This dish is best served at roomtemperature.Makes4entréeportions.
FAMILY-FRIENDLYDESSERTS
Everykid,bigorsmall, lovesatreat;andalthoughthesesweetsstillcontainnatural sugars, they also represent several important food groups, includingprotein, fruits, and vegetables. Living-foods desserts are fun to prepare as afamily and really show kids from an early age that healthy eating can be anenjoyableexperience.
ICE-CREAMSLICES
Rawicecreamcanactuallybeconsideredameal—highinprotein,minerals,andessentialvitamins—aswellasadecadenttreatanytime.Ourfamilykeepsabatch on hand, along with fresh fruit; and slicing the ice cream instead ofscoopingithasprovedtobeafunpresentationtechniquethatkeepsuswantingmore! Kids love the triangle shapes, and they can even eat them with theirfingers.
2cupsmacadamianuts
¼cuprawcoconutbutter1cuprawhoneyoragavenectar1tsp.seasalt
2cupscoconutwater
1cupraspberries
Blend all ingredients in a high-powered blender. Pour into a flat glass piecontainer(8–10inchesround)andplaceinthefreezerfor12hours.Enjoyaslicewithfreshfruitofchoice,ortopwithadessertsaucefromthelastchapter.Theicecreamkeepsindefinitelyinthefreezer.Makes8–10slices.
CACAO-AVOCADOPUDDING
Avocado and chocolate? Yes! This is a nut-free preparation that yields a
delicious pudding every time.This recipe is rich and creamy,with a nice softchocolateflavor,andmaybeadaptedbyaddingmorecacaoornutmilktosuityourownneeds.
4Hassavocados
1cupcoconutwater
½cuprawhoney
1cuprawcacao
1tsp.cinnamon1tsp.seasalt
Beginbyslicingtheavocadoslengthwiseandremovingpits.Thenscoopoutfleshfromskins.Combineallingredientsinablender,loadingtheliquidsfirst,
andblendonhighfor30–45seconds.Scrapeoutpuddingandrefrigerate.Thisrecipekeepsforupto4daysintherefrigeratorandisbestservedchilled.Makes3–4cups,dependingonavocadosize.
MONKEYBITES
Handsdownthebestinteractivekids’food,thisdishisgreatforparties.Thegreatestpartis,it’saguilt-freedessert,withnopreservativesorrefinedsugars.Most childrenwill love the idea of the bananas alone, but when you add thehealthychocolateandnutrient-densenuts,youalmosthaveameal!
Forthebites:1cupRichandCreamyChocolateSauce
4bananas
8Popsiclesticks
Forthetopping:1cupdriedcoconutshreds(unsweetened)1tsp.rawhoneyoragavenectar½cuprawnutsofchoice(optional)
Beginbypeelingthebananas,cuttingtheminhalfdowntheverymiddle,andsticking themontoPopsicle sticks.Layoutonaplateandplace in the freezerbriefly(approximately15minutes).Meanwhile,combinealltoppingingredientsinabowl,tosstogether,andsetasideuntiltimeforassembly.Onatable(coveredforeasiercleanup!),placethechocolatesauceinabowl
thatislowandflatenoughfordipping.Lineupthebananas,thesauce,andthetopping,followedbyanemptyplate.Dipeachbananainchocolate;thenrollinthe toppingandseton theemptyplate.Place in the freezer for10–15minutesandenjoyfreshandchilled.Makes8servings.
APPLESANDWICHES
Leave this delicious snack on the counter as an after-school treat. Therejuvenatingapplesareagreatafternoonpick-me-up,andthealmondbutterandflaxseedoilincombinationfunctionasgreatbrainfood.
4GalaorFujiapples
½cuprawnutbutter*2Tbsp.rawhoney1Tbsp.flaxseedoil
1dashseasalt
Beginbycombiningthenutbutter,honey,flaxseedoil,andseasaltinasmallbowlandwhisktogether.Cutapplesinto¼-inch-thickslices(removethecores).Scoop 2 Tbsp. nut-butter mixture on a piece of apple, spread, and top withanotherpieceofapple.Repeatuntilallapplesliceshavebecomesandwiches.Makesatleast8smallsnack-sizesandwiches.
*If you have a nut allergy in the family, try substituting coconut butter orsunflower-seedbutterinthisrecipe.
RAWCUPCAKES
Cupcakes … yes! These yummy treats are great for birthdays, socialgatherings, and at home as a nice snack. Try one—or all three—of thesedeliciousfrostings:pumpkin,chocolate,orvanilla.
Forthebase:
2cupsdriedmissionfigs(soakedtorehydrate)
2cupspecans
1cuprawagavenectarorhoney¼cuppsylliumhusk2Tbsp.cinnamon1tsp.nutmeg1tsp.seasalt
Forthefrosting(selectfromthefollowing):
Pumpkin
2cupsrawpumpkin
¼cuprawagavenectarorhoney¼cuprawalmondbutter1Tbsp.pumpkin-piespice1tsp.seasalt
Chocolate
1cuprawcacao
¼cuprawcoconutbutter¼cuprawagavenectarorhoney1tsp.cinnamon1tsp.seasalt
Vanilla
1cupmacadamianuts
¼cuprawcoconutbutter¼cuprawagavenectarorhoney¼cupwater(orcoconutwater)2Tbsp.vanillapaste
Topreparethecupcakebase,combinesoakedfigs,spices,psylliumhusk,andsalt in a food processor. Process to a paste; then add the nuts and continueprocessingtoathickspread.Last,slowlyaddthesweetenerfromthetopwhileprocessingsothatadoughballbeginstoform.Stoptheprocessorandscrapeoutthe mixture. Place in a medium-size bowl and refrigerate while preparingfrosting.Combineallingredientsfordesiredfrostinginahigh-poweredblender.Blend
to a thick and creamy consistency. All of the frosting flavors will yield richpastes, somake sure ingredients arewell combined. Refrigeratemixture untilreadyforuse.To complete the cupcakes, begin by scooping 6 Tbsp. base mixture into a
cupcakeholder andpress down into themold to create the basic shape. For adrier,morecakelikeconsistency,atthispointyoucandehydratethemixturebyplacing themold on an uncovered tray in the dehydrator at 118° for 4 hours.Alternatively,youcanfreezethecupcakesfor1houruntiltheyset.Afterdesiredmethod isperformed, remove thecupcakesandspread2Tbsp. frostingevenlyoverthesurfaceofeach.Sprinklewithfreshcacao,cinnamon,orcoconutshredsforgarnishandserve.Makes8cupcakes.
CHAPTERNINE
ELIXIRS,APPETIZERS,ANDSALADSFORSHARING
Onceyou’re enjoying living foods frequently at home,you’ll find that yourfriendsandfamilymaybecuriousaboutyournewfoundattractiveness,energy,and zest for life. For me, people quickly began to notice the benefits of thislifestylebywatchingtheresultsIwasgetting.Theydetectedaparticular“glow”andenthusiasmthatwasveryengaging.Sharingisthebestwayforlovedonestobeginfeelingtheincredibleeffectsof
rawfoods, too.It’ssonatural towanttoshoutfromtherooftopshowamazingyoufeel.Thefollowingaresomefunrecipestofeedyourfriendsthatareeasyandquick.Preparing food in large quantities for parties and gatherings will require
additional planning and stretch your skills, so I’ve included tips and tricks tokeepyourkitchenmoving.Thesedishesareuniversallyenjoyedbyfolksofallbackgrounds,andmanydon’tneedmuchexplaining;infact,itmaybebetterifyoudon’tmentiontheir“raw”natureandletyourfriendsexploreontheirown.Eatingisdonewithoureyesfirst,followedbyourstomach,sowitheachof
theserecipes,I’veincludedsomeservingsuggestionsandfunplatingtechniquestoreallyspiceuptheparty!
BLUEBERRYLEMONADE
This is an antioxidant, alkaline-forming beverage that proves to beexceptionally refreshingandfun.Theberriesnaturally floatatop theelixirandcanbeservedinflutedglassestotoastanyspecialoccasion.
½cupfreshblueberries
2cupslemonjuice
¼cuprawhoney
2cupscoconutwater
Inablender,combinethelemonjuice,honey,andcoconutwater.Blendtoafrothyelixir.Prepareservingglassesbyplacing1Tbsp.blueberriesineach.Pourin liquid, leaving½ inch of room at the top of each glass. Toss in additionalblueberriesbeforeservingandtoasttoyourhealth!Makessix6oz.servings.
LEMON-MINTICECUBES
Arefreshingadditiontoanyelixir,theseflavoredicecubeswillcatapultyourdrinkpresentationtotheextraordinaryduringyournextdinnerparty.Servethesedelightsinfresh-juiceconcoctions,orasagarnishtoachilledsoup.
4cupsfreshcoconutwater
¼cuplemonjuice2Tbsp.finelychoppedfreshmint2Tbsp.rawhoney(optional)
Inamixingbowl,whisktogetherallingredientsuntilafrothbeginstoform;orplacecoconutwater,lemonjuice,andhoneyinablenderandpulse,whiskinginmintafterward.Pourmixtureinto3standardice-cubetraysandfreeze.Makesroughly36icecubes.
GAZPACHOSHOTS
Anicechilledsoup,thisrecipeisperfectforasummerparty.Gazpachoshotsareagreatfirst-courseselectionorcanbeservedasatray-passedappetizer.
2cucumbers3Romatomatoes
1redbellpepper
¼cupbasil1tsp.seasalt
2clovesgarlic
¼cupextra-virginoliveoil
Combineallingredientsexceptoliveoilinablender.Blendonhighfor30–45secondsuntilvegetablepuree is formed.Turnblenderon for15more secondsand slowly add the oil while blending to emulsify, creating a nice rich soup.Chill for 1 hour before serving. Pour into shot glasses and garnishwith someadditional basil, shredded carrots, or a slice of red bell pepper for a burst ofcolor.Makestwelve2oz.shotsorsix4oz.appetizerservings.
MINTJULEPS
The flavors of the bayou naturally lend themselves to a party, and thisbeverageisasurprisingtreat.Thecoconutoiladdsanotherdimensiontoaidthedigestionofanupcomingmealandslowsthemetabolismofthefruitsugars.
¼cupfreshmint
1honeydewmelon
1Tbsp.coconutoil2Tbsp.rawhoneyoragavenectar
¼cupraspberries
You can use a blender or juicer to prepare this recipe. If you have a juicer,you’llenjoyanicerichjuice;orintheblender,athicker,heartierdrinkemerges.Begin by juicing or blending the honeydew and raspberries. Add the mint,coconutoil,andsweetenertothejuicerorblender.Ifusingablender,blenduntilwellcombined;ifusingajuicer,whisktogetherafteringredientshaveallpassedthrough.Pourjuiceintoshortglasses,andgarnishwithadditionalraspberriesonaskewerormintontherim.Sitback,relax,andrefresh!Makes4–6servings.
MEXI-CALICHOPPEDSALAD
ThisvegetablechoppedsaladcanbeservedupfreshalongsideanymealandpairswithLatinappetizers likegazpachoandceviche foragreat spread. It’saverybasicrecipethathighlightsthenaturalflavorsofalltheingredients.
2cupscorn
¼cupstemmedcilantro
2cupsdicedcucumber
1cupdicedredonion
¾cupdicedmango1cupdicedavocado
2cupsdicedtomatillos
½cupSpicyPepitasJuiceof2limes1cupCilantroSauce1tsp.seasalt
1dashcayennepepper
In a large mixing bowl, combine all herbs, vegetables, and fruit (exceptavocado).Tosswith lime juice,SpicyPepitas, andCilantroSauce.Add in seasalt and cayenne, tossing lightly, and then avocado; simply shake the bowl tocombine in order to preserve the integrity of the avocado.Using tongs, placesaladonchilledsmalltapasplatesorinlargecoffeemugsforafunpresentation!
Makes4servings.
SOBECASLIDERS
Theareawherethe118restaurantislocatedinOrangeCounty,California,isreferred to as the “South on Bristol Entertainment/Creative Art” district—Sobeca.This inventive spirit fitswellwithour foodofferings…and so these
sliderswerenamed.Acateringfavorite, thisbasicrecipeiseasytore-createathome,andI’veenjoyedsharingthisfundishatmanyspecialevents.Thesebite-sizesandwichesareadeliciouscombinationofolivetapenade,mushrooms,freshtomatoes,andgreens.
FortheBuckwheatBuns:2cupssproutedbuckwheat(forsproutinginstructions,seesidebarinChapter7)2Tbsp.groundgoldenflaxseed
1Romatomato
2Tbsp.chilipowder1tsp.seasalt1¼cupswater
Forthefilling:
2largeportobellomushrooms
¼cupbalsamicvinegar2Romatomatoes,thinlysliced
2cupsmixedbabygreens
1cupSweetandRedOnions2cupsRedBellPepperandOliveTapenade
To prepare theBuckwheatBuns, begin by blending the tomato,water, chilipowder, and sea saltwell in a high-powered blender.Add the buckwheat andcontinueblendinguntilwell combined.Add the golden flaxseed andblendonhighfor30seconds.Scrapedoughintoabowl.Onacovereddehydratorsheet,
scoopout2Tbsp.mixtureatatime,startinginthecorner,andcontinueuntilyouhave4rowsof4roundseach.Makesureroundsareabout¼inchinthickness,anduseaspatulatoevenout.Dehydrateat118°for4hours.Flipbunsoverandcontinuedehydratingfor2morehoursuntildrytothetouchbutnotcrispy.Topreparethefilling,slicetheportobellomushroomslengthwiseandtossina
medium-sizebowlwiththebalsamicvinegaruntilitisabsorbed(becarefulnottobreakthemushrooms).Thenonacuttingboard,layoutBuckwheatBunsandspreadathinlayeroftapenadeovereachone.Layerhalfofthebunswithmixedgreens, tomatoes, mushrooms, and onions to create a sandwich-like stack ofvegetables.Topeachstackwithanotherbuntofinish.Serve2slidersperplateasanentrée,orarrangeonaservingtraytoenjoyatabuffet.Makes8sliders.
FOCACCIA3WAYS
Focacciaisafunandeasydishtomake.Itkeepswellandisespeciallynicewarmfromthedehydrator.Enjoythethreevariationsofthisrecipewithfamilyandfriends.Focacciacanevenbeusedasabaseforpizzasandpastas.
Forthebread:
4cupssproutedKamutorrye
¼cupextra-virginoliveoil1tsp.seasalt1clovegarlic
Forthefocacciaflavor(selectfromthefollowing):
Sweet-OnionFocaccia
2cupsSweetandRedOnions
2cupsthinlyslicedRomatomatoes
1tsp.seasalt1Tbsp.driedItalianseasoning
OliveandGarlicFocaccia2cupsdiced,pittedkalamataolives¼cupmincedgarlic3Tbsp.RedBellPepperandOliveTapenade
BasilandRedBellPepperFocaccia4cupsthinlyslicedredbellpeppers¼cupdriedbasil¼cupextra-virginoliveoil1tsp.seasalt
To prepare the bread, process the sprouted grain down to a paste in a foodprocessorwith theS-bladeattachment.Addtheoliveoil,garlic,andsaltwhileprocessinguntiladoughballforms.Gentlylayoutonacovereddehydratortray.Spreadto1/3-inchthicknessusingwarmwateronaspatula,ifnecessary,togetaneven,flatsurface.Dehydrateat118°for2hours.Flipbreadover;thenewlyexposedsidewillstillbedamp.Setasidetocool.In amedium-sizemixingbowl, combine all ingredients fordesired focaccia
flavor.Spread themixtureover thesoft topofbreadandpressdownso that itbecomespartofthedough.Dehydratefor2–4morehours,untildesiredsoftnessis achieved. Refrigerate for up to 5 days. For quick and easy appetizers, cutbreadintoquarters,andfurtherdivideeachquarterinto4triangleshapes.Makes1fulltray.
COCONUT-MANGOCEVICHE
Marinatedcevicheslikethisonecanbemadeinadvanceandstoredforuptoa week before sharing with family and friends. The flavor actually becomesstrongerthelongerthemixtureisallowedtomarinate.Servethisasanappetizeroramealalongsideguacamoleandchips.
4Romatomatoes,diced
2cupscoconutflesh
1mango,diced½cuplemonjuice¼cupcilantro¼cupgreenonions1tsp.seasalt2Tbsp.chilipowder
In a large mixing bowl, toss tomatoes with the mango, lemon juice, chilipowder, and salt. Chop herbs down to-small-to-midsize pieces and toss into
bowl.Preparethecoconutfleshbyrinsinginlukewarmwatertoensureallhuskresidue has been removed. Layer the flat pieces on a cutting board and slicelengthwise instrips thatare¼-½inch in thickness.Addtobowl.Tossmixturewelluntilallpiecesareevenlycoatedinspicesandliquid;thenrefrigerateforatleast 1 hour prior to serving (keeps refrigerated for up to 7 days). For a funpresentation,serveinmartiniglasseslinedwithTostaditoShells,withavocadoforgarnishing.Makes4cups.
COCONUT-CURRYROLLS
These rollsmake a colorful display and are a delicious treat for any event.They can be cut down to appetizer portions or left whole to be served as anentrée.Platedwithyourchoiceofdippingsauce,thisdishcaneasilybeadjustedtoaccompanymanystylesofmeals.
Forthewraps:
2cupscoconutflesh
½cupgroundgoldenflaxseed¼cupcurrypowder1tsp.seasalt1cupcoconutwater
Forthefilling:
1cupchoppedredchard
2cupsdicedseasonalvegetablesofchoice(redbellpeppers,carrots,greenonions,andgreenpapaya)
1cupshreddedcarrots
2 cups diced avocado (bathed in a small amount of lemon juice topreservecolor)
Plantopreparethewrapsinadvance.Tobegin,combineallingredientsexceptgroundflaxseedinahigh-poweredblenderandblendtoathickpuree(makesure
coconutfleshiscleanedverywellbeforehand).Addflaxandblendanother25–30 seconds. Spreadmixture over covered dehydrator tray at¼-inch thickness;thendehydrateat115°for6hours.Whenreadytoberemoved,thewrapswillbepliableandnotcrispy.Besuretowatchthemixturethelasthourtoensurethatitdoesn’tbecomeoverlydry.Removefromtrayandcutdown into8pieces thatcanbeeasilyrolled.Rightbeforeservingtherolls,preparefilling.Lineacuttingboardwithdried
wraps;thenfilleachcenterwith2Tbsp.choppedredchardtostart.Topwith¼cup seasonal vegetable mixture in a straight line over chard, then 2 Tbsp.shredded carrots over vegetables, and finally¼ cup diced avocado.Rollwraptightly around mixture and secure with sandwich pick. Serve each roll withdippingsauceofchoice(theCoconut-CurrySauce,CilantroSauce,andBasicRedSpiceSauceareallgreatdips).Theserollscanbemadeinadvance.Beaware,though,thattheredchardlayer
serves to keep the wrap from absorbing moisture from the vegetables inside.Prior to rolling, it’s very important that there isn’t any moisture runoff, tomaintaintheintegrityofthewrapsastheysit.Makes8rolls.
SQUASHRAVIOLI
Squash ravioli areagreat tray-passedappetizer anda surefirepartypleaser;plus,they’refuntomakewiththewholefamily.Iliketohavethemonhandinmyownkitchenasago-tosnack,andthey’reeasytocreateinlargequantities.Theseravioliaredeceptivelysmall,yetveryfilling!
4 cups thinly sliced zucchini (1/8- to ¼-inch-thick rounds) 2 cupsmacadamianuts
1cupwater
2Romatomatoes
2Tbsp.extra-virginoliveoil¼cuplemonjuice
2clovesgarlic
1tsp.seasalt
2cupsfreshchoppedspinach
Roma-TomatoMarinaraforgarnish
Topreparethefilling,combineallingredientsexceptzucchiniandspinachinahigh-poweredblenderuntilrichandcreamy.Pourmixtureintoamedium-sizemixingbowlandthenfoldinspinach.Setmixtureasideandbegintoprepareraviolibylayingzucchiniroundsona
dehydrator tray.Thenscoop2Tbsp. fillingmixtureontoeachround.Topwithanother zucchini round and garnish with a dot of Roma-Tomato Marinara.Dehydrateat118°for2hours.Remove,andletcoolbriefly;servewarm.Ifnodehydrator is available, these ravioli may be placed in the oven at a lowtemperature,allowingthedoortostayopen.Makes2dozenravioli.
MUSHROOMSWITHWILDARUGULAONPORTOBELLOCRISPS
This recipe is rich in flavor, with key ingredients of truffle-infused oil andgarlic.Perfectforeveningentertaininganddressed-upfunctions,thissmallplatecanbemadeinadvancethedaybeforeandjustwarmedbeforeserving.
Forthemarinatedmushrooms:4cupsslicedcreminimushrooms
1cupslicedshiitakemushrooms
2Tbsp.truffleoil2Tbsp.capers1Tbsp.mincedgarlic¼cupextra-virginoliveoil1tsp.rawhoney
1cupchoppedbasil
2cupswildarugula
Forthecrisps:1portobellomushroom
2cupsdarkgroundflaxseed
2Tbsp.driedItalianseasoning
1cupwater
1Romatomato
Plan to prepare the crisps in advance. First, combine all ingredients exceptgroundflaxseedinahigh-poweredblenderandblenddowntoapuree.Addflaxandcontinueblendinguntila thickmixtureforms.Spreadmixturequicklyandevenly (¼-inch thickness) onto a covered dehydrator sheet. Score into desired
shapes (triangles, squares, or circles).Dehydrate at 118° for 12 hours or untilcrispy.(Makes12–16crisps.)Topreparethemarinatedmushrooms,combineallingredientsexceptchoppedbasil,capers,andarugula inamedium-sizemixingbowl. Toss until well coated and oil is absorbed into mushrooms. Dehydratemixtureonalineddehydratorsheetat118°for40minutes.Remove;whilestillwarm,tosswithbasil,capers,andarugula.Topeachcrispwith2Tbsp.mixture,orplaceinabowlwithcrispsontheside.Makesatleast8servings.
STACKEDSWEETNOODLES
Sweetnoodlescanbepreparedasanentrée,sidedish,orappetizer.Youcanmakealargebatchanduseacompressionmoldtocreateastackedeffectpriortoserving.Surprisinglyfilling,thisdishcanbeenjoyedwarmorcolddependingonthetimeofyear.
Forthenoodles:2zucchini
2yellowsquash
¼cupdulse1avocado,diced2dates,diced
Forthesauce:2cupsmacadamianuts1cupcoconutwater
1Romatomato
¼cupextra-virginoliveoil2Tbsp.rawhoneyor2dates1tsp.seasalt¼cupchoppedbasil
1clovegarlic
1portobellomushroom,diced2Tbsp.chilipowder
First, prepare the noodles by julienning the vegetables on amandoline andplacingnoodlesinalargemixingbowl.Addinavocado,dulse(pulledapartintobite-sizepieces),anddates.Preparethesauceinablenderbycombiningall ingredientsexceptbasiland
mushrooms.Blendonhighfor30secondsoruntila thickpureeformsandthemixtureisclearlywellcombined.Poursaucelittlebylittleintobowlwithpasta,tossingvigorouslyatintervals.Whenwellsauced,addthebasilandmushrooms.
Toss well to finish. Use a compression mold to create delightful height andpresentation,andgarnishwithadditionalchiffonadedbasil.Makes4–6servings.
CHAPTERTEN
ENTICINGENTRÉESANDDESSERTSFORPOTLUCKSANDDINNERPARTIES
Dinner parties and potlucks aremy favoriteway to share living foodswithfamily and friends. The beauty and flavor of the dishes never fail to amazeguests,asmostpeople think thathealthy farehas tobedullandboring.Theseparty-pleasingrecipesaregreatconversationpieces.Thebestpartaboutsharingthisfunfoodwithfamilyandfriends isknowingthat it’sanourishingofferingthatwilltrulydoabodygood.
LAYEREDVEGETABLEDISHES
Layered vegetable dishes are easy to create in large quantities and can beenjoyedimmediatelyorstoreduntilthenextday,makingadvancepreparationapossibility when entertaining or taking food to a gathering. These dishes areguaranteed crowd-pleasers and can be served warm or at room temperature.Theymaybemadeinfullsheetsandcutdowneasilyintodesiredservingsizes,dependingonthestyleofevent.
5-VEGETABLELASAGNA
Layers of fresh seasonal vegetables, delicious macadamia-squash crèmefilling,andsavoryspicesadduptoatastydishforanyoccasion.
Forthefilling:
2cupsmacadamianuts1cupwater
1cupdicedbutternutsquash
2Tbsp.driedItalianseasoning
2Romatomatoes
½cuplemonjuice
2clovesgarlic
1tsp.seasalt2Tbsp.extra-virginoliveoil
Forthelayers:4heirloomtomatoes,cutonabias6zucchini
4cupschoppedchard
6portobellomushrooms,cutlengthwise
To prepare the filling, blend all ingredients in a high-powered blender to athickpuree,makingsurethecrèmeiswellcombined.Asmoothsaucemakesabigdifferenceinthisdish.Topreparethelasagna,firstcutthezucchinilengthwiseintopaper-thinstrips
(1.8-inch thickness) using amandoline. Layer barely overlapping pieces on acovereddehydratorsheetorasheetpan(ifyoudon’tplantodehydrate).Fillthe
tray,ordivideinindividualportions,dependingonfinalservingneeds.Topthezucchini with ½-inch-thick layer of filling mixture. Cover with a layer ofheirloom tomatoes and then a well-spaced layer of portobello mushrooms;follow with a layer of chopped chard. Top with another layer of zucchini.Repeat,forming2identicalsetsoflayers.GarnishwithdriedItalianseasoningorRoma-TomatoMarinara.If not using a dehydrator, refrigerate and enjoy as needed. The longer the
mixturesits,themoreflavorfulthedishwillbecome.Ifusingadehydrator,setat118° and leave in for 4 hours. Remove when ready, pour off any excessmoisture,andserveimmediately.Thelongerthefillingstaysinthedehydrator,themore“setup”itwillbe.Refrigerateleftoversfor1additionalday.Makes6–8entréeportions.
EGGPLANTSTACKS
Layersofeggplant, tahinipaste,and freshgreensgive rise toacolorfulandrichMediterranean-inspiredcombination.Enjoythisdishimmediately,orafterashorttimeinthedehydratorforadditionalflavor.
Forthefilling:
2cupstahinipaste
1Tbsp.misopaste1cuplemonjuice
2clovesgarlic
1tsp.seasalt¼cupparsley
Forthelayers:
6cupschoppedchard
½cupchoppedparsley2 large eggplants, thinly sliced into rounds (roughly4 cups)½cupSweetMisoDressing
Topreparethefilling,beginbycombiningthelemonjuice,garlic,parsley,andsalt in a food processorwith theS-blade attachment. Process ingredients untilwellcombined; thenwith theprocessorstill running,slowlypour in tahiniandmisopastes.Processbrieflyuntilcombinedbutnotgreenfromherbs,allowingsomepiecestoremain.Setasideforimmediateuse.Topreparethelayeredstacks,tosstheeggplantroundsinamedium-sizebowl
withtheSweetMisoDressinguntiltheysoakupthedressing.Inaseparatebowl,combine the chard, parsley, and 2 cups filling; fold together to create a thickmixture.Onacuttingboard,layout1/3oftheeggplantrounds.Topeachwith2Tbsp.filling,¼cupchardmixture,andanotherlayerofeggplantrounds.Repeat,forming2identicalsetsoflayers.Enjoyimmediately,ordehydrateat118°for2hoursandservewarm.Makes10–12servings.
HEIRLOOM-TOMATOTERRINE
A terrine is a special type of layered dish that is achieved by pressing theingredients together.This recipecanbeprepared in advanceandplaced in thedehydratorthedayofaneventforgreatresults.
Forthesavorycrust:
1cupwalnuts
1cupBasicVegetableStock1tsp.seasalt¼cupextra-virginoliveoil
Forthelayers:6 heirloom tomatoes, cut into ¼-inch thick round slices 6 yellowcrookneck squash, sliced lengthwise into thin strips (1/8-inchthickness)3cupsStuffedMushrooms
Firstpreparethecrust.InafoodprocesserwiththeS-bladeattachment,pulsenutsdowntoameal;pour invegetablestock,salt,andoil;andprocessuntiladoughballforms.Thiscrustisgreatforsavorypiesandinstuffedandlayeredvegetable dishes, so if you’ll be preparing for large groups often, feel free tomakemultiplecrustsandstoreintherefrigeratorforupto2weeks.To complete the terrine, line a Bundtpan mold or similar container
(cheesecakemoldsworkgreat,too)withsaranwraporparchmentpaper.Beginby creating an overlapping layer of yellow squash. Cover the surface of thesquashwithheirloomtomatoes.Topwith1½cupsStuffedMushrooms.Repeatlayers.Gentlypresstogether,applyingmoderatepressure.Finishwithalayerofsavory-crustmixture.Placeentiremoldindehydratoranddehydrateat118°for4 hours. If not dehydrating, place in the refrigerator and let stand 24 hours.Whentherecipeissetup,invertthemoldontoacuttingboardandcarefullypull
out the saranwraporparchmentpaper.Cut terrine into½-to1-inchslicesandenjoy.Garnishwithadditionalsauces,ifdesired,orchoppedfreshherbs.Makes8–10thinslices.
STUFFED-VEGETABLEDISHES
Stuffed vegetables are especially nice at the height of the season, whentomatoesorpeppersareatthepeakofflavor.Useasanentréeorsidedishwhenentertaining.These recipesareeasy toprepare in largequantitiesandkeep forup to five
days in the refrigerator.Stuffed-vegetable dishes travelwell andholdup for afewdaysatatime,makingadvancepreparationalittlebitsimpler.Theserecipescanalsobeeasilyadaptedtoaccommodatethechangeinseasonsbyshiftingthesauceorvegetablesinside.
STUFFEDMUSHROOMS
Thisisanicedishtobringalongtopotlucks,anddependingonthesizeofthemushroomsyoudecidetostuff,canmakeforquickone-bitesnacks,perfectfortraypassing.
4 cups cremini mushrooms (medium to large stems) or 4 largeportobellomushrooms
Forthefilling:
1cupbasil
1½cupspistachiosorpecans4clovesgarlic
1redbellpepper
¼cupsundriedtomatoes¾cupextra-virginoliveoil1tsp.seasalt
Beginbypreparing the filling.Blend theoliveoil,basil,garlic,andseasaltwell inabasicblender.Aftera richemulsion forms,add in thenutsofchoiceandblendwelluntilathickpasteforms.Chopthesundriedtomatoesevenlyandfold into mixture. Slice the red bell pepper lengthwise and remove stem andseeds.Dicedownto1/8-inchpiecesandaddtofillingmixture.In amedium-sizemixingbowl, toss themushrooms (afterde-stemmingand
wipingcleanwithadampcloth)withalittleoliveoiluntillightlycoated.Thenonacovereddehydrator tray,arrangemushroomsconcavesideupso that theyare barely touching one another. Fill mushroom caps evenly with filling.
Dehydrateat118°for4hours.Enjoytoppedwithadditionalnuts,marinara,ordriedherbs.Makes16smalltomidsize,or4entrée-size,mushrooms.
STUFFEDHEIRLOOMTOMATOES
Topreserve asmuch decadent flavor as possible, this recipe uses the entiretomatoinonewayoranother—nothinggoestowaste.Whileheirloomvarietiesareonlyavailableforashorttimetwiceyearly,Romatomatoesaremorereadilyobtainablethroughouttheyearandmakeagoodsubstitutioninthisrecipe.
6heirloomtomatoes
Forthefilling:Heirloom-tomatohearts(removedduringtomatopreparation)
2cupsdicedmushrooms
½cupchoppedbasil
2cupschoppedspinach
2cupswalnutmeal*2cupsPestoAioli
Topreparethetomatoesforstuffing,removetopsbycarefullyslicing¼inchdownfromstemandacross.Usingacoringdeviceorice-creamscoop,removethetomatoheartsandplacetothesideforuseinfilling.Topreparethefilling,pulsetogetherthemushrooms,tomatohearts,andbasil
inafoodprocessorwiththeS-bladeattachment.Aftertheseingredientsarewellcombined,addinwalnutmealandbrieflypulseagain.Removemixturefromthefood processor and set aside. Then in a medium-size mixing bowl, combinePestoAioliandchoppedspinach.Toss togetherwellsogreensarecoatedwithsauce.Beginlayeringthemixturesinsideofthetomatoes.Alternatebetweenthetwo,
loadinginabout2Tbsp.ofeach,untiltomatoisfilled.Replacetops.Placethetomatoes in a casserole dish in the refrigerator and let sit 4 hours prior toserving;orplaceonadehydratorsheetanddehydrateonhighfor2hours,lowerto118°,andcontinuedehyratingforanadditional2hours.Ifdehydrating,enjoyrightaway,garnishingwithMarinatedMushrooms,ifdesired.Allowleftoverstocool,andrefrigeratetoenjoythefollowingday.Makes6tomatoes.
*To preparewalnutmeal, gently pulse raw, unsoakedwalnuts down to a finepowderinafoodprocessorusingtheS-bladeattachment.
STUFFEDREDBELLPEPPERS
ThisLatin-inspireddishwithsmokysauceisagreatadditiontoamealorcanstand alone. Enjoy it the following day for even more flavor. You can alsosubstitutepasillachiliesfortheredbellpeppertocreatespicypoppers.
4redbellpeppers(orspicypasillachilies)
Forthefilling:2cupsSmokyRancheroSauce2cupscorn
2cupsshreddedchayotesquash
2cupsdicedtomatoes
Forgarnish:2cupsTomatilloSalsa2cupsWhippedAvocadoSpread
Topreparethepeppers(orchilies)forstuffing,cutoffthestems¼inchfromthetop,slicelengthwise,andremoveanddiscardallseedsinside.Setasideuntilfillingisready.Ifplanningtodehydrate,letsitinalittlebitofoliveoiltosoftenskins.Inamedium-sizemixingbowl,combinefillingingredientsandtosswell.Lay
pepperhalvesonacuttingboardandfillwith½-¾cupmixtureeach.Placeallfilledpepperhalvesonacovereddehydratorsheetanddehydrateat118°for4hours.Remove,andgarnishwith2Tbsp.TomatilloSalsaand2Tbsp.WhippedAvocadoeachbeforeserving.Makes8servings.
STUFFEDAVOCADOS
Thiscanbeafestivedishforholidaypartiesoraschoolevent.Hassavocados
arethepreferredchoiceforstuffing,andcanbemadesweetorsavorydependingonthetoppingsyouchoose.(Stuffedavocadosarebestenjoyedfresh.)
4avocados
Forthefilling(selectfromthefollowing):
Sweet½cuppomegranateseedsand/ordriedcranberries
2cupsdicedapples
2cupsSmokyRancheroSauce2cupschoppedspinach
Savory½cupwalnuts
2cupsdicedcucumber
2cupsWhippedAvocadoSpread2cupsfinelychoppedkale
Topreparetheavocadosforstuffing,slicelengthwiseandremovepits.Scoopouthalfof soft fleshusinga fruit scoopora spoon, leavinga small layer stillattachedinsidetheskin.Dicetheremovedavocadofleshandsetaside.Inamedium-sizemixingbowl,combineallingredientsforchosenfillingand
toss so themixture iswell combined. Lay out avocados, and top evenlywithmixture. Finish by garnishingwith the fresh diced avocado. If you’remakingthisdishinadvance,spritzalittlelemonorlimejuiceoverthegarnishtokeepitlooking bright green. Sprinkle with a gourmet salt right before serving toenhanceflavorandaddcolor.
Makes8servings.
DECADENTDESSERTSTOSHARE
Dessertsareaneasyway to introduce friendsand family to living foods, asmost people have a bit of a sweet tooth. These recipes are perfect for groupcelebrations and holiday potlucks. Raw desserts have several functional-foodproperties,whilestillbeingatastytreat,andarefuntopresentinacombinationplatterduringanevent.
CHOCOLATE-BERRYTACOS
Thisisadelectabledishthatissofuntolookat,youalmostdon’twanttoeatit! Fresh berries are wrapped in a chocolate taco shell, coated with deliciousfrosting…yum!
Forthetacoshells:1cupsproutedbuckwheat(forsproutinginstructions,seesidebarinChapter7)¼cupdarkflaxseed
½cupcacao¼cuprawagavenectar1Tbsp.cinnamon1tsp.seasalt1tsp.vanilla
Forthefillingandtopping:1½cupsVanillaFrosting1½cupsChocolateFrosting3cupsfreshmixedberries
To prepare taco shells, begin by blending all ingredients well in a high-powered blender. When a nice thick puree is formed, transfer batter to acontainer that is easy to pour from. Line a dehydrator sheet with Teflex,parchment, or silicone. Pour out ¼ cup mixture per serving, and press intocircular shape 4 inches in diameter and¼-inch thick; repeat until tray is full,makingsuretheedgesbarelytouch.Dehydrateat118°for6hoursuntildrybutstill flexible.Remove fromdehydrator sheet and store in the refrigerator untilreadyforuse.(Makes12shells.)Tocompletethetacopreparation,lineupshellsflatonacuttingboardandspreadon2Tbsp.VanillaFrostingeachtowithin¼inchofedge.Topwith¼cup fruit fillingeach.Roll tightlyaroundmixtureorfoldinhalf,andtopwith2Tbsp.ChocolateFrostingpertaco.Serveonaplatter,withextraberriesforgarnish.
Makes12tacos.
MACADAMIAMACAROONS
A118 favorite, these treats aregreat as abreakfast snackor adessert, tastedeliciouswithsmoothiesorcoffeedrinks,andarethehitofeveryparty.Enjoythesescrumptious,simplecookiesyear-round.
4cupsrawmacadamianuts
1½cupsrawhoneyoragavenectar2Tbsp.macarootpowder1tsp.seasalt1cupcoconutshreds(unsweetened)
Begin by combining the coconut shreds and 2 Tbsp. sweetener in a smallbowl.Toss so shredsarewell coatedbutnotclumped together.Toprepare thebasic dough, place the macadamia nuts in a food processor with the S-bladeattachment and process down to ameal or flourlike consistency; then add themacaroot powder and sea salt and blend. Finally, slowly add the remainingsweetenerwhile processing until a dough ball forms. Remove from processor
andplaceinamedium-sizebowl.Scoopoutinto1-inchballsandrollincoconutmixture,pressingshredsintodoughuntilwellformed.Placethemacaroonsonanuncovereddehydratorsheetanddehydrateat118°
for 6–8 hours, until desired consistency is achieved. If you don’t have adehydrator, these are equally enjoyable without drying, but the result will bemorechewy.Ifamoresolidcookieisdesired,themixturemaybefrozenforanhourpriortoserving.GarnishwithChocolateFrostingorBerryPuree.Makes1dozencookies.
CHOCOLATE-FUDGEEASYBROWNIES(NO-BAKE,OFCOURSE!)
Thesetreatscanbepreparedinminutesandenjoyedinnotimeatall.No-bakebrownies are a healthy way to satisfy any sweet tooth. Great for last-minuteevents, this recipe can be prepared in large batches or cut down to bite-sizepieceseasily.
2cupsrawdates
1cuprawcacao
¼cuprawalmondbutter1tsp.cinnamon
1dashseasalt
2½cupsChocolateFrosting
Combineall ingredientsexceptfrostinginafoodprocessorwiththeS-bladeattachment.Processthedoughtoarich,creamyconsistencythatstillhasenoughbodytobeshaped.Pressmixtureintoa5-inch-deepbakingdishgreasedwithalittlebitof coconutoil.Coat topwithaneven layerof frosting.Freeze for10minutes,orrefrigeratefor20minutes.Cutintodesiredshapesandenjoy!Makesanaverageoftwelve2"×2"brownies.
BASICDESSERTBARS
This recipe is easy to create in large batches, perfect for playdates and get-
togethers.Thesebarscanbesavedforupto2weeksandenjoyedanytimeoftheday.Choosebetweenrefreshingcitrusandstrawberry-shortcaketoppings.
Forthebarbase:
4cupsmacadamianuts
2Tbsp.rawcoconutbutter¾cuprawagavenectarorhoney1Tbsp.vanillapaste1tsp.seasalt
Forthetopping(selectfromthefollowing):
Citrus4Meyerlemons,peeled½cuprawagavenectar1Tbsp.rawcoconutbutter1Tbsp.psylliumhuskorIrishmoss1tsp.seasalt
Strawberryshortcake
4cupsfreshstrawberries
½cupBerryPuree¼cuprawhoney1dashseasalt
Beginbypreparingthebarbase.InafoodprocessorwiththeSbladeinplace,
process themacadamianutsdown to ameal.Add in all additional ingredientsexcept sweetener and process until well combined. Add in sweetener whileprocessor is running and stop as soon as a dough ball begins to form. Placemixture in a largeglass tray and spreadout to½-inch thickness.Freezewhilepreparingtopping.
Forcitrustopping:
Combine all ingredients in a high-powered blender and blend until a thickpaste is formed.Remove from blender and spread over bar base immediately.Freezefor2hourspriortoserving.
Forstrawberry-shortcaketopping:
Cutstrawberriesintoquartersandplaceinabowl;tosswithotheringredients.Using a spatula, break down berries until a loose-chop topping forms. Spreadmixtureoverbarbase(frozenatleast2hours)rightbeforeserving.Makes12servings.
CHAPTERELEVEN
TRANSITIONFOODS
Changing your diet occurs one day—one bite—at a time. Each momentreflectsthetransitiontoamorevibrantlifestyle,andit’simportanttohonorallaspects of this process and how they manifest for you. Maybe you’ve beensuccessfulwith rawbreakfasts and everyday lunchtime items, andnowyou’reinterested in incorporating more living foods into your evening meals.Oftentimeswhileintransition,peoplearestilllookingtoeatsomecookedfoodsandareconcernedaboutpropercombinations.Eating whole foods is always the best choice. Here is a simple check-in:
Periodically lookatwhatyou’reconsumingandask,Isthisawholefood?Forexample,quinoaisawholegrain,butastore-boughttortilla,incontrast,mustbeprocessed first, is usuallymade from an enriched flour, and containsmultipleingredients. If in the process of transitioning your diet, you’re still enjoyingsomecookeditems,besuretomakethemwholeones.Cooking preparation makes a big difference, too. Steaming vegetables and
grainsistheoptimaltechniqueformaintainingtheingredients’nutritionalvalue.Sautéing isn’t the best choice, as the high heat and oil associated with thiscookingmethodcreatetoxinsinthedish.However,it’spossibletosteamsomebroccoli, for instance, and then add raw oil or sauce to enjoy greater healthbenefits. Cooked oils are one of the hardest toxins for the body to process,getting stored invital organs like thegallbladder, andmustbe “cleansed”out.Ontheotherhand,ifyouaddrawoilstolightlysteamedveggies,thoseoilsarestillmolecularlysoundandfullofenzymes,andwillaidinthedigestionoftheaccompanyingfood.Another good alternative is baking instead of frying. It’s possible to cook
yamsintheoven—servingthemwithfresh,rawvegetablesandsauces—andstillenjoymanyoftheessentialvitaminsandnutrientsinherentinthestarch.Taking all of this into account, here are some easy recipes that incorporate
manyrawcomponentswithcookeditems,andwillhelpyouinthetransitiontoa
morevibrantdietandoptimalhealth.
ASPARAGUSANDONIONSPLIT-PEASOUP
Hearty and satisfying, this soup canbe enjoyed as amealor sidedish.Thesecret to “transitional” soups is adding the rawoil at the end so that you stillenjoyallofitshealthbenefits.Thisisafamilyrecipethatishighinprotein,aswellasvitaminsAandC.
1largesweetonion
8–10mediumasparagusstalks
2cupsdriedsplitpeas
3cupsvegetablestock(oilfree)1tsp.Himalayansalt¼cupextra-virginoliveoil
Sliceonion inhalf lengthwiseand thencutdown intosmallerpieces.Breakasparagus in half, and in amedium saucepan, combinewith the onion and allotheringredientsexceptoliveoil.Placeoverstoveonmediumheatandbringtoaboil.Turndowntoasimmerandcover.Letsimmerfor30minutes.Turnoffburnerandremovefromheat.Usingahandheldredblender,carefullyblendthesoup toa rich, thick,creamymixture; thenadd in theoilwhileblending—thiswillhelptoemulsifythesoup,makingitevencreamier.Makes4entréeservings.
BUDDHA’SBOWL
At 118, we serve this dish completely raw, and it has proved to be verypopular.It’seasytotranslateintoatransitionaldishbyaddingasteamedgrainofchoice.Thisrecipeistheperfectbalanceofgreensandothercolorfulfruitsandvegetables,providingsustainedenergyforafullday.
4cupschoppedredchard
2 cups julienned yellow crookneck or goldbar squash ½ cup redgrapes,halved
¼cupdicedredbellpeppers¼cupsproutedKamutorspelt,or1cupsteamedgrainofchoice½cupCoconut-CurrySauce
In amedium-size bowl, toss red bell peppers, squash, and grainwith sauceuntilallingredientsarewellcoated.Inservingbowls,layerredchard,thengrainmixture.Garnishwithredgrapesontopandadditionalsauce,ifdesired.Makes2entréeportions.
CILANTRO-RICEDISH
Whenmysonwasanewbornandwewere in theprocessofdiagnosinghisallergies,ricewasanagreed-upon“safe”itemforustoeat,asriceallergiesrunvery low.This isalsoanice transitionfood,since itcontainsnogluten,and ifyou choose to enjoy dark brown or black varieties, there are many healthbenefits to be derived from the grain itself. For this dish, I suggest a brown
basmati rice, if possible—the grain is longer and steams to a nice and fluffyconsistency.
FortheCilantroSauce:
1cupextra-virginoliveoil
2Tbsp.lemonjuice
1clovegarlic
¼cupstemmedcilantro1tsp.seasalt
Forthedish:2cupscookedbasmatirice1cupshreddedcarrots
1cupchoppedgreenonions
1 cup assorted raw vegetables of choice (I recommend juliennedsquash and cubed avocado) squash and cubed avocado)
Combine all sauce ingredients in a basic blender and puree to a dark greencolor.Inalargebowl,tossriceandallvegetables.Addthesaucetothemixturealittleatatimeuntilwellcoated.Letsitafewminutestocool.Theheatfromtherice isn’t enough to cook the vegetables or the oil-basedCilantroSauce.As aresult,thisdishiseasytodigestandhighinenzymeseventhoughitcontainsthecookedrice.Makes4servings.
QUINOABBQBOWL
Quinoaisanancientgrainthatisglutenfreeandcontains14gramsofproteinper½-cupserving.Itcanbeenjoyedraworcookedwithgreatresults,andisahelpful ingredientwhen transitioning to a plant-based diet because of its highproteincontent.
FortheBBQsauce:
4dates
2Tbsp.chilipowder2Tbsp.coconutaminos(optional)1tsp.seasalt2tomatoes
1redbellpepper
½clovegarlic
Forthebowl:
2cupscookedquinoa1cuprawcorn2cupslightlysteamedcauliflower
1cupdicedportobellomushrooms
½cupthinlyslicedredonions
Topreparethesauce,combineallingredientsinahigh-poweredblenderandblendwelluntilathicksauceforms.Setaside.Topreparethebowlitself,beginbytossingtheportobellomushroomsandred
onionswith2Tbsp.BBQsauceuntil all arewell coated.Add in thecornandcauliflower, and toss all ingredients well. In serving bowls, layer steamedquinoa,thenvegetablemixture.DrizzlewithremainingBBQsauceandenjoy!Makes2entréeportions.
STUFFEDYAMS
Yamsareveryhighinironandareanexcellentsourceofpotassium.Steamedorbakedonesmakeagreatbase for thisdish; sweetpotatoesmaybeused aswell. Themain goal is to gowithwhole foods direct from the earth, and thisrecipefeaturessomedelectablerootvegetables,knownforbeingverygroundingandprovidingbalance.
Forthesauce:1cuprawtahini
1clovegarlic
1tsp.seasalt1Tbsp.chilipowder1tsp.darkrawhoney½tsp.cinnamon1cupcarrotjuiceor2Romatomatoes
Forthedish:2four-tosix-inchyams
1cupbroccoli
1cupdicedgreenbeans
Beginbyblendingsauce ingredients inabasicblender.Steamorbakeyamsandsteamothervegetablesuntil tender.Sliceyamslengthwise,andmashfleshbriefly to a coarse texture.Then fill eachhalfwith½ cupvegetables atop themash.Drizzlewithsauceandenjoy.Makes2entréeportions.
VEGETABLECOCONUT-CURRYDISH
Curry is a naturally warming blend of spices, and this recipe is a family
favorite during the coldmonths.The turmeric in the yellow curry helps boostmemoryandbrainfunction,aswellasbeinggoodfortheheart.
1cupcauliflower1cupbroccoli1cupsnappeas
1cupdicedcarrots
1 cup diced asparagus (stems discarded)¼ cup pomegranate seeds(optional)
2cupsCoconut-CurrySauce
Carefully cut the cauliflower andbroccoli into small, dime-sizepieces. In amediumsaucepan,steamallvegetablesusingcoconutwater ifpossible (itwillimpartaslightsweetflavor).Whenvegetablesaresoftandtenderbutnotoverlycooked(about5minutes),transfertoabowlandtopwithCoconut-CurrySauce.Tosswellandaddinpomegranateseeds,ifdesired.Makes2entréeportions.
BUTTERNUT-SQUASHRISOTTO
Risotto,withitsendlesspossiblecombinationsofvegetables,wasadishthat
fascinatedme duringmy travels to Italy. This recipe features the fragrance ofrosemary, combined with the sweetness of butternut squash. The preparationmethodisslightlydifferentfromthatofitstraditionalItaliancounterpart,buttheresultisthesame.
Fortherisotto:
4cupssteamedArboriorice
1tsp.seasalt
Forthepuree:2½cupsdicedbutternutsquash¼cupextra-virginoliveoil2Tbsp.rawhoney(optional)
1clovegarlic
2Tbsp.stemmedfreshrosemary
1Romatomato
1Tbsp.driedbasil½cupwater
Inamedium-sizebowl,combinericeandseasaltandtosswell.Letsituntiltherestoftherecipeisprepared.In a high-powered blender, combine all puree ingredients and puree to a
smooth consistency.Butternut squash is very dense, so it’s important to reallyworkwith thismixture until it’s rich and creamy. Pour over the rice and tosswell. Transfer to a deep baking dish and bake at 250° for 20minutes. Enjoy
garnishedwithfreshtomatooravocado.
CHAPTERTWELVE
LIVINGITWELL
The motivation behind the raw-foods lifestyle is largely based on overallhealth and vitality. “Living it well” can be fun and easy. The road to vibranthealthisajourney,andasI’vediscussedthroughoutthisbook,it’simportanttohonor all the steps along the way. Whether you choose to transition to acompletely raw diet or integratemore rawmeals gracefully into your currentlifestyle, you’ll derive many rewards from consuming vibrant, wholesomeingredientsthatreallynourishyourentirebeing.Formany clients, startingwith aweek of living foods can give the body a
breakfromdigestingdensermeatsandcookedstarches,provideaquickreleaseofwaterweightandstored toxins,andstimulate thebrain.Here isasuggestedguidelineforsevendaysofeatingrawthatwe’veimplementedsuccessfullywithcustomersofallbackgroundsatthe118restaurant.Consulttheshoppinglistandsetasideoneortwodaysinadvancetobeginputtingtogetheryoursuppliesandpreparingthebasicrecipes.Thatway,thiswillbeaquick,easy,andadventurousprocessforyou!
7-DayDetoxMenu
Day1:
•Apple-PistachioGranolawithHempMilk
•Marinated-KaleDeliSaladwithFocaccia
•Buddha’sBowl(withsproutedgrain)
•ChocolateGo-GoBalls
Day2:
•Berries-’n’-CoconutYogurt
•Lemon-PestoPasta
•VerdeTacoswithPumpkin-SeedCheese
•BasicDessertBars
Day3:
•Cacao-AvocadoPuddingwithfreshstrawberries
•Mexi-CaliChoppedSalad
•StrawberryChardSaladwithBuckwheatBuns
•SunshineSmoothie
Day4:
•BreakfastBurrito
•StuffedHeirloomTomatowithMarinated-ShiitakeSalad
•Mandarin-OrangeSaladwithSprouted-ChiaBread
•Ice-CreamSlices
Day5:
•BreakfastBlissBar
•Chard-RollSalad
•Chipotle-RanchWrap
•HappyHalvahonapples
Day6:
•SmotheredBanana
•StackedSweetNoodles
•CaliforniaCobbSalad
•Daily5Smoothie
Day7:
•SuperfoodSmoothie
•“Fried”-AvocadoMini-Tostadas
•SobecaSliders
•MacadamiaMacaroons
It’svery importantduring this time to followahealth-and-wellnessprotocolthatincludesthefollowing:
•24oz.ofwaterperday
•Lightstretching
•Dailyreflectionorjournaling
Supplement your meals with fresh raw fruits, juices, or basic soups and
smoothiestocreatebalance,especiallyifyouexerciseheavily.
CLEANSING
Cleansingisanaturalpartofthehealingprocessandcanleadtogreatresultswithin a brief period of time. You can reverse health disorders, lose weight,rejuvenateyourskin,replenishyourdigestivesystem,andenergizeyourbodyinjusta fewshortdayswhilecleansing. Juiceor liquid fasting isused inseveralcultures around the globe, and is recommended two to three times a year torestorehealthandmaintainvitality.Juicing, in particular, has been used to rejuvenate cells as an enzyme-
replacementtherapyandhasrecentlyhadastoundingresults intreatingvariousformsofcancersandautoimmunedisorders.Whatmakesajuicedifferentfrom,say,asmoothieorblendedsoupisthatthefibershavebeenremoved,leavinganutrient-dense liquid that can be readily absorbed into the bloodstream anddoesn’t need to be fully digested. As a result, juices should be enjoyed rightaway before exposure to the air causes oxidation and begins to diminish thenutritional benefits. Some juicers, such as a Green Star Elite, have advancedextractionmethodsthatactuallyrestructurethejuice,makingitstableforuptothreedaysinanairtightrefrigeratedvessel.The five-day cleansebelowhas an associated component of learning that is
designed to make this an exploration for you, keeping the journey fun andinvitingpositiveexperiencesforthebodyandmind.
The5-DayLiquidFast
Dailyroutine:
•2blendedmeals(smoothiesorsoups)
•Atleast1literofwater
•Asmuchfreshjuiceaspossible,atleast8oz.
Things to abstain from: coffee, nuts, seeds, avocado, whole and processedfoods,dairyandmeatproducts,andrefinedsugarsandstarches
Day1:Intention.Takeatleasttenminutestodaytothinkaboutyourpurposein doing this cleanse.Write down three to fivemotivating factors.When youpowerfullyalignwithyourintention,you’recapableoffulfillingthesegoalsandallowyourselftheroomtogrow.
Day2:Reflection.Takeatleasttenminutestodaytoreflectonthethingsinyourlifethatmaybeholdingyoubackfromreachingyourgoalsordesiredwayoflife.Makeajournalentryaboutthesepatterns,thoughts,andemotions.Nowsitquietlyforthreeminutes.Closeyoureyes,envisionallofthethings
you’vereflectedon,andputalloftheminsideaboxinyourmind.Reallyfeelyourselfbanishing those limitingbeliefsor ideas,onebyone.Youmayfind ithelpfultogiveeachashapeorcolor,ormaybeevenaname.Myboxwasfullofthingssuchasfear,concernsaboutothers,pastfailures,andconfusion.Pictureyourselfinahigh,peacefulplace(onamountainorbluff),holdingthe
boxinyourhands.Theninyourmindgentlythrowitoffacliff,releasingitinpeace and feeling gratitude for the lessons it contained. Picture all of thosenegativethingsleavingyou,andenvisionpureloveandjoyfillingthespotstheyused to occupy in your mind and body. Some people describe these feelingsvisually,aswhitelightorcolorfulrays.Youdon’thavetoknowtheoriginoftheradiant energyyou feel; you just need to picture it taking the place of the oldthoughts.
Day3:Release.Take some time to stretch today.Any tensionyourbody isholdingonto,anyfear…justreleaseallofit.Rememberthatyourbodystoresyour negative thoughts and emotions, damaging cells in your vital organs andsurroundingtissue.It’sverynaturalthatduringanysortofcleanse,you’llreleasetoxinsfromtheseareasintothebloodstreamsotheymayexitthebody.Duringthisprocess,envisionarelaxingsurrendertoyourhighestpossiblegood.
Day4:Playfulness.Takesometimetobesillytodayanddosomethingyoureallylove,evenifonlyforfiveminutes.Ifyouhavetimetowrite,journalabouthowitmakesyoufeel to justplay!In theongoingexperienceof life,wequiteoften forget to simply relax and enjoyourselves.Laughter and the endorphinsreleasedduringjoyfulmomentssupportyourbodyincleansingitself.Thedailystressoflifecontinuallycreatesmoretoxins,soit’simportanttorememberthesemoments regularly. Reflect on them when you find yourself heading down a
negativepath,andremindyourselftoletgo.
Day5:Celebration.Takea fewmoments today topatyourselfon thebackforallofthegoodthingsyoubringtotheworld.Thinkaboutyourspecialgiftsandoffer thanks for them.Call threepeopleyouknowand thank them for theuniquewaystheymakeyourlifebetter.Journalaboutwhatthisexperiencehasbeenlikesofar,andmakesomenotesaboutwhoyouwanttoemergeaswhenyou complete this cleanse.Most important, celebrate your choices this week!Remaininggratefultoyourselfandyourbodywillhelpyoutakethecleansetothenextlevelinyourdailylifestyle.
RecommendedDailyGuidetoNutritionWhileonThisCleanse— Breakfast. Start the day with a green smoothie or juice. Greens are
powerfulbuildingblocksandfunctionasbrainfood.Dependingonthedayyouhaveaheadofyou, itmaybeagood idea to include somesuperfoods inyoursmoothieorjuiceforaddednutrition.(SeetheSuperfoodGuideinChapter3.)— Smoothies as meal replacements. One to two times a day, you’ll be
enjoyingblendedfoods.UsethesmoothieguideatthebeginningofChapter3tohelp you create fun blends that vary every day, offering balanced nutrition.Duringthecleansingprocess,meal-replacementsmoothiesshouldbeatleast16oz.andusuallynotmorethan24oz.
—Juices.Suggestedcombinationsinclude:
•Apple-lemon-gingerjuice:2apples,1lemon,and1inchfreshgingerroot
•Greenjuice:1cucumber,1cupkaleorspinach,4celerystalks,and1apple
•Chard-celeryjuice:2cupschard,4stalkscelery,½cucumber,1apple,and½lemon
•Watermelon-cucumber-mintjuice:2cupswatermelon,1cucumber,and2Tbsp.freshmintleaves
• Pineapple cleanser: 2 cups pineapple, 1 inch fresh ginger root, and ½orange
•Otherlow-sugarjuices
Otherliquidsthatareacceptabletoaidincleansing:Kombucha,green,andherbalteas
—Blended soups. If you love savory foods, I recommend blended soups.Especiallyduring the fall, these recipesarenicebecause theymaybewarmedslightly.(SeeChapter6forsoup-warminginstructions.)
CeleryMisoSoup
¾cupceleryjuice1clovegarlic1¼cupswater
1tsp.Himalayansalt1Tbsp.misopaste1stalkgreenonion
2Tbsp.extra-virginoliveoil
TomatoBisque
2Romatomatoes1clovegarlic1cupwater
1tsp.Himalayansalt1Tbsp.Italianherbs
SimpleGazpacho
2Romatomatoes½cucumber
1redbellpepper¼cupextra-virginoliveoilorflaxseedoil
1tsp.seasaltHerbstotaste
BasicVegetableSoup
1zucchini
1tomato1redbellpepper1cupceleryjuice1clovegarlic1tsp.seasalt
1dashcayennepepper
Sea-MeSoup
¼cuplaver(soaked;usewaterinrecipe)1zucchini¼cupdulse1clovegarlic1tsp.seasalt
2Tbsp.extra-virginoliveoil1Tbsp.misopaste
Forallsoups,blendingredientsinabasicblenderuntilwellcombined.Enjoywithin2days.
Makes1servingeach.
10WAYSTOINCORPORATELIVINGFOODSINTOADAILYDIET
Afteranycleansingprocess,it’seasiertojumpintolivingfoods,asyourbodyis cravingmoreof the same fresh, vital energy.Here are some tips tokeep inmind on your journey to incorporatemore of this cuisine into your daily dietusingtherecipesinthisbook:
1. Supergreen smoothies: Start your daywith a delicious smoothie blendedwithfreshfruit,greens,andsuperfoods!
2. Salads: Have a salad with every meal. Fresh greens aid digestion andprovidechlorophylltohelpbreakdowntheproteinsinthefoodyoueat.
3.Vivaciouswraps:Collardgreens,redchard,andromainelettucecanallbewrappedaroundfreshvegetables,hummus,guacamole,andmore.Thisisanicealternativetoasalad.
4. Superfoods = super you!: There are several raw superfoods available assupplements. Add these vital nutrients to salads, sandwiches, pastas, andwraps. Because much produce is cultivated in depleted soils, adding thevitamins and minerals from superfoods can help remedy basic healthconcernssuchaslowhormonelevels,chronicfatigue,concentrationissues,an unbalanced metabolism, and arthritis. These are all attributed todemineralizationinthebody.
5. Juices: Especially for people with busy schedules, fresh juices can be alifesaver. Apple, orange, and pineapple juices hold their enzyme contentthroughout the day and act as preservatives in fruit and vegetable blends.Siponanapple-lemon-gingerblastandfeeltheamazingenergy(itreallyisbetterthancoffee!).
6. Dark, leafy greens: Add kale, spinach, chard, or collards to your nextsandwich.Remember that just addingmoreof the“goodstuff”can jump-startyourhealthandtakeittothenextlevel.
7.Fruitsaladsfordessert:Ifyouhaveasweettooth,tryfreshfruitsaladsfordessert. Make them fun by using different ingredients such as coconut,
cherimoya,sapote,pineapple,mango,andfreshberries!Theseareafastandeasysolutionwhenyoudon’thave time towhipupamoreadvanced rawdessert.
8. Raw ice creams: These delicious desserts can be made in advance andenjoyedattheendofamealorasahigh-proteinsnack.Theessentialfattyacids serve as a sustained source of fuel for the body… and you’ll betreatingyourselftoavital,vibrantmealatthesametime.
9.Breakfastdelight: Ifyou’reabreakfast lover,enjoy thismealany timeoftheday.Rawbreakfastitems(seeChapter3),althoughoftentimessweet,arevery high in protein. Try a delicious banana smothered in almond butterinsteadofacandybarforyourmiddaysnack.
10.Squashpastas:Squashpastas are a fantasticquick fix andcanbe easilytossed with your favorite fruits and vegetables, as well as a variety ofsauces.Theymakeagreatalternativetothestandardsaladand,ofcourse,totheheavinessofaregularpastadish.Youcanbeginbysimplysubstitutingthe noodles and leaving the rest of the ingredients in your favorite pastarecipe,andthenslowlyadaptingyourselectionsasyourbodycallsformorevibrantfoods.
AFTERWORD
“Takethefirststepinfaith.Youdon'thavetoseethewholestaircase,justtakethefirststep.”
—ATTRIBUTEDTODR.MARTINLUTHERKING,JR.
BeginningtoincorporatelivingfoodsintoyourdietcanbeaseasyasaddingHempMilktoyourcoffee,orreplacingyourbreakfastwithaDaily5Smoothie.This can be a process of exploration as you learn to enjoy new flavors andtextures,stickingwiththeitemsyouenjoythemostandmakingthemastapleinyourhome.Addingmoreofthe“goodstuff”willleavelessroomforthe“otherstuff” inyourdiet.Yourcravingswillbegin toshift,andyourbodyreallywillleadthewaytomorewholesomechoicestofollow.Whether you’re compelled to try these new recipes in your own quest for
vibrant health or for the sake of your family’s, you’ll reap immense rewardsacross theboardasyourbodyuses thisnourishment tohelpyouachieveyourdeepestdesiresandgoals.When I stumbledupon living foods inmy quest forhealth, Iwasn’t committed to the lifestyle from the very firstmoment I heardaboutit.Rather,Iremainedopentotryingsomethingnewandtakingbabysteps.Afterjustaweekofrawfoods,IwasconvincedthatthislifestylecouldhelphealmephysicallyandmentallyandbringmeclosertothetrueessenceofthepersonIwas,bodyandmind.This was wheremy commitment to a healthier life began, and the journey
sincethattimehasbeenallaboutsharingwhatI’velearnedwithextendedfamilyand friendswhoare in theirownway seeking solutionsor apathway tomorevibrant living. I hope this book takes themystery out of living foods and theassociated lifestyle, and helps inspireyou to choosemore of the good stuff inyourowndailydiet.Mayyouenjoyvibranthealthineveryway!
—JennyRoss
APPENDIXA:
GARNISHES
What to dowith your leftovers?Here is a basic guide to dehydrating somebasicgarnishesusingtheleftoversfromrecipesinthisbook.
FRUITANDVEGETABLEGARNISHES
Fruitsandvegetableleftovers,aswellasherbs,canbedehydratedstraightonadehydratortray.(It’sbesttocutthemdownintothinpieces.)Dehydrateat118°for10–12hoursuntilcompletelydry.Herbscanbegroundintodriedseasonings;vegetables, too, can be ground into a powder, or saved aswhole pieces for afestive plating decoration. Fruitsmay be kept in an airtight container, and areperfectforlonghikesorsnacksontherun.
MARINATED-VEGETABLEGARNISHES
Marinatedvegetablescanbecompletelydehydratedtocreateasavorytoppingforsaladsandsoups.Justsetthedehydratorat118°anddehydrateforupto15hours,untilthevegetablesarecrispyanddry.Besuretoplaceonlyathinlayeron the dehydrator tray; and when tomatoes and peppers are involved, rotateevery4hourstopreventfermentationonanyofthesides.
NUTANDSEEDGARNISHES
Leftovernutandseedcheesesmaybe spread ina thin layeroveracovereddehydratortrayanddehydratedat118°forupto15hours.Thesedriedcheesesmakeagreatcrumbletoserveoversoups,salads,andentrées.Storethesedriedtoppingsindefinitelyinairtightcontainers.It’sbesttokeepthemremovedfrommoisturetopreventcondensationormold.
BASICMARINATEDNUTSANDSEEDS
Tocreatebasicmarinatednutsandseeds,beginbysoakingtheingredientsfor4–8 hours.Afterward, rinse and drain off soakwater.Then in amixing bowl,coatthenutsorseedslightlyinoliveoil,addingamixtureoffreshordriedherbs(trychilipowder,seasalt,and1tsp.honeyforasweetandspicyblend).Placeonacovereddehydrator trayanddehydrateat118° for15hours.Rotate twiceduringthedryingcyclesothatallsidesareevenlyexposedtowarmair.Storeinanairtightcontainerandenjoythroughouttheweek!
APPENDIXB:
LIVING-BODYSOURCESOFNUTRITION
When you’re considering a lifestyle shift or dealing with health issues,knowingplant-based sources of nutrition canbe helpful. It’s important to findbalance in yourweekly diet, so use this guide as a reference to be sure thesenutrientsarewellrepresentedamongyourfoodchoices.
•Iron:Yams;seavegetables;dark,leafygreens;tahini;greensuperfoods
•Bvitamins:Greensuperfoods;seavegetables
•Proteinandaminoacids:Dark,leafygreens(kale,mustardgreens,collardgreens, romaine, spinach, chard); nuts and seeds (flax, chia, almonds);mushrooms (shiitake, maitake, enoki, cremini, portobello); broccoli; seavegetables; sproutedgrains (buckwheat,Kamut, rye,wheatberries); greensuperfoods(chlorella,E3Live, spirulina, other greenpowders);maca-rootpowder(containsallaminoacids)•Essentialfats:Seeds(flax,hemp,chia);avocados; olives (including olive oil); coconuts; nuts (macadamia nuts,walnuts,pecans,Brazilnuts);cacao•Fiber:Allsquashes;eggplant;greens;bananas; sprouted grains; flaxseed; psyllium husk; apples; pears;pineapples; melons; buckwheat; quinoa •Other vitamins andminerals:Allplantfoods(especiallyheirloomvarieties);allsuperfoods
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ABOUTTHEAUTHOR
JennyRoss is a raw-foodchef and theCEOofCreativeBlend, a companythatproducesanddistributesraw-foodmealscalledJennyRossLivingFoodsathealth-food stores throughout the country. She’s the culinary creator of 118Degrees,thepremierOrangeCountyrawrestaurant,whichiscontinuallyfilledwithhappycustomersfromallwalksoflife.Aformermodel,Jennydiscoveredraw food in 1999 in her own personal quest to enjoy vibrant health, and shelearned how to prepare it by studying with raw-food chefs from around theworld. Afterward, she realized her passion to share the journey of healthfuleating with others and began working with living foods professionally in theyear2000.Jennyregularlygivesspeechesandinterviewsaboutrawfoods,teachesraw-
food-preparation classes, and is a certified health coach. She’s appeared onGWord on theDiscoveryChannel; TravelChannel’sTaste of America program;and Channels 5, 7, and 9 in Los Angeles. Jenny was honored as a Hot 25influential business leader in Orange County in 2008 byOCMetro, and wasdubbedthe“SexiestChef”inOrangeCountyin2007byRivieramagazine.Website:www.118degrees.com
NotetoreadersofE-books:Thepagenumberslistedinthisindexrefertotheprintedversionofthebook.
RECIPEINDEX
AlmondandRosemaryGreenBeans,85AppleCobbler,100Apple-PistachioGranola,28AppleSandwiches,127AsparagusandOnionSplit-PeaSoup,169Banana-CrèmePie,99BasicDessertBars,164BasicFlaxWraps,115BasicRedSpiceSauce,57BasicVegetableSoup,186BasicVegetableStock,73Berries-’n’-CoconutYogurt,35BerryPuree,105BlueberryLemonade,132BreakfastBlissBars,36BreakfastBurritos,30BuckwheatBuns,139Buddha’sBowl,170Butternut-SquashRisotto,177Cacao-AvocadoPudding,125CaliforniaCobbSalad,62CaramelSauce,104CeleryMisoSoup,185Chard-RollSalad,65Chipotle-RanchWraps,115Chocolate-BerryTacos,160ChocolateGo-GoBalls,32ChocolateFrosting,129Chocolate-FudgeEasyBrownies,163Cilantro-RiceDish,172CilantroSauce,172
Cinnamon-WalnutCakes,38Coconut-CurryRolls,143Coconut-CurrySauce,53Coconut-CurryVegetables,83Coconut-MangoCeviche,141Daily5Smoothie,25DillDressing,66EasyTortillas,92EggplantBalsamico,82EggplantStacks,1515-VegetableLasagna,150Focaccia3Ways,140FrenchOnionSoup,77“Fried”-AvocadoMini-Tostadas,112GardenRolls,92GazpachoShots,135GorgeousGreekSalad,17GreenCurrySoup,76GreenGoddessDressing,62HappyHalvah,16HeirloomHerbSalad,66Heirloom-TomatoBruschetta,55Heirloom-TomatoTerrine,152HempMilk,15Ice-CreamSlices,124Kiwi-Lime-StrawberryParfait,98LemonDressing,69Lemon-MintIceCubes,133Lemon-PestoPasta,117LongevitySalad,69MacadamiaMacaroons,161Mandarin-OrangeSalad,63Marinated-KaleDeliSalad,18MarinatedMushrooms,80Marinated-ShiitakeSalad,60Mexi-CaliChoppedSalad,137MintJuleps,136
MonkeyBites,126MushroomswithWildArugula,onPortobelloCrisps,146PastaAlfredo,120PeachCoffeeCake,31PestoAioli,50PestoSauce,117PumpkinFrosting,129PumpkinGelato,101Pumpkin-SeedCheese,51QuinoaBBQBowl,173RainbowSorbet,97Rainy-DayTrailMix,116RanchDressing,68RastaPasta,119RawCupcakes,129
RawParmesanCheese,52RedBellPepperandOliveTapenade,44RichandCreamyChocolateSauce,102RomaineChoppedSalad,68Roma-TomatoMarinara,56Sea-MeSoup,186SimpleGazpacho,186SimplicityGuacamole,45SmokyRancheroSauce,47SmotheredBanana,27SobecaSliders,139
Sprouted-ChiaBread,91SquashRavioli,144StackedSweetNoodles,147StrawberryChardSalad,111StuffedAvocados,158StuffedHeirloomTomatoes,156StuffedMushrooms,155StuffedRedBellPeppers,157StuffedYams,175Sun-DriedTomatoKetchup,46SunshinePasta,123SunshineSmoothie,109SuperfoodSmoothie,21SurferSandwich,91SweetandRedOnions,79SweetMisoDressing,63SweetMisoSoup,75TahiniSpread,433-VegetableBlend,81Toe-Tappin’Tostaditos,95TomatilloandAvocadoSoup,78TomatilloSalsa,49TomatoBisque,186TostaditoShell,95TruffleDressing,60TuscanVegetables,84VanillaFrosting,129VegetableCoconut-CurryDish,176VerdeTacos,88WatermelonIce,110WhippedAvocadoSpread,48
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