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RawSurvival

TextCopyright©2013LisaMontgomeryLibraryofCongressCataloging-in-PublicationDataisavailable.

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v3.1

DEDICATION

RawSurvivalisdedicatedtothememoryofmybeloved,book-endsister,ColonelCherylMontgomeryHarris.

SpecialthankyoutothefolksatCharlotteHallVeteran’sNursingHome,CharlotteHall,Maryland.“ServingThoseWhoServed”

TheLivingLegacyFoundationofMaryland,anorgandonationorganization,needsyourhelp!Pleasevisitwww.thellf.org.

CONTENTS

CoverTitlePageCopyrightDedication

INTRODUCTION

CHAPTER1EMOTIONALSURVIVALINARAWWORLD

CHAPTER2COMMUNICATION

CHAPTER3ENERGY

CHAPTER4NATURALSURVIVAL

CHAPTER5FIRSTAIDKIT

CHAPTER6IN-HOUSESURVIVAL

CHAPTER7GARDENINGFORSURVIVAL

CHAPTER8GETOUTOFDODGE!

CHAPTER9RECIPES

RawSurvivalKitchen

LiquidSurvivalRecipes

SnackstoGo

SimplifiedbutTastyRecipes

GreatRecipesforEverydayLife

ApocalypticDesserts

YOUCANDOIT!

RESOURCES

Notes

I

INTRODUCTION

started writing this book several years ago, with the 2012 Mayanpredictionsandvariousotherapocalypticprophecies inthebackofmymind.OnJanuary1,2013thepoliticiansinWashington,DCcametoaresolution in regards to the fiscal cliff.Unfortunately, according to theBudgetOffice,every$1 inspendingcutswill result inacorrespondingtax increase of $41. That is a ratio of 1 to 41. They will be cuttingspendingby$15billion,butwillberaisingtaxes$620billion.Withthisnewsfromourpoliticians,weneedtoacceptthateverydaymaybecomeaRawSurvivalday.Raw Survival will help you and your family to be prepared if any

apocalypticeventshappen,whetheritbegloballyorpersonally.InlateOctober 2012, the East Coast of the United States of AmericaexperiencedHurricaneSandy,a“Frankenstorm”(asnewssitesstyledit)which consisted of three storms, a hurricane, tornado and nor’eastercoming together.Thedamagewasextensive,and inmanyplacesquitesevere.Butbecauseofpreparations Ihadalreadyput inplace, I sailedthrough Sandywithout a scratch, financial or otherwise. I didn’t evenneedtoimplement98percentofmypreparations.SothegoodnewsisthatwhatI’vewritteninthisbookisfield-testedandreliable.Anddon’tthinkthattheonlyadvantageofpreparationandplanning

comesinthegripsofacatastrophe.EveryoneIknow(myselfincluded)makeafractionofwhatweusedtomake,nottomentionallthosewhodo not have jobs and have lost their homes. With the tax increasesaffectingusandthecostofeverythingrising,ourpersonalincomesarenowcausingustohaveourownpersonalcrises.RawSurvivalwillteachyou how to survive—maybe even thrive—in a globalrecession/depression.Ihavelearnedhowtostretchthedollarandhowtobuysmart.Emotional survival is another element that we will be addressing.

WhetheritisbecauseyouaregoingthroughaglobalapocalypticeventlikeHurricaneSandy, the terrible tragedy inNewtonorapersonal life

crisis, there are preparations you can make and strategies you canemploytoeaseyourburden.Formepersonally,“EmotionalSurvivalinaRawWorld” is themost impactfulchapterofRawSurvival. Ifyouhaveyourheadandyourheartonstraight,andarefirmlygroundedwhenthechallengesoflifefaceyou,thenyoucangetthroughthem.Iwillsharewithyoutheelementsthathavehelpedmetofacethechallengesoflife.These tools haveworked andmay inspire you to findwhatworks foryou.One of the advantages of getting older (and, I pray, wiser) is thatthings thatwouldhave “setmyhair on fire” as a sixteenyear old arenothingtomeasa56yearold.There’sjustnocomparison.IpraythatRaw Survival helps you to thrive in your everyday life, as well as themajorchallengesahead.Whenstuffhappens,Ialwayschoosetolookatitasanopportunitytolearnandgrowasaperson.Mygoalistoinspireyou,toletyouknowthatyouaren’tgoingthroughlifealone,andthatyou aren’t the only one who is going through major challenges. Thedifferenceishowyouchoosetogothroughit.

W

CHAPTER1

EMOTIONALSURVIVALINARAWWORLD

e live in sucha raw,emotionally chargedworld.From floods inthePhilippinestoourownHurricaneSandytotheshootinginNewtown,Connecticut,wearealllivinginarawworld,arawnessthatistelevisedglobally24/7.IntheolddaysIwoulddoamillionthings inadayandrunfull tilt

fromsunrisetosunset,andall itdidwas leavemehyperandagitated,my nerves jangling constantly. In addition to my two jobs andeverythingIdotostayhealthy,Ihadfourlovedonesdieina2½yearperiod, duringwhich I became responsible for handling their affairs. Ihadtolearnhowtosurviveemotionallyinaveryrawandstressfultime,andstillfindawaytokeepmovingforward.You learn to appreciate the fundamental human needs during times

likethese.Forexample:Ihavealwaysbeenapersonwhoneedsagoodeighthoursofsleep.IfIdon’tgetmysleepIgetgrumpyanddon’thaveitinmetohandletheday.Ineedtobebrighteyedandbushytailedtofacetheworkdayandtherestoflife.IfIamgoingtoaneventwhereIknowIwon’tbegettingtobeduntillateintheeveningImakesuretoscheduleitforaweekend,whenIcansleepin.And your support network need not only be made up of humans!

Therehavebeencountlessstudiesdoneonthehealingbenefitsofhavingpets.I’veevenheardthatpettingyourdogcanrelievestressandloweryourbloodpressure.Wealwayshadpetsgrowingup;animalshavebeenacorepartofmylifeforaslongasIcanremember.Andasanadult,I’vealways had pets. I already have three dogs, two cats, one parrot, twoparakeets,sevenhens,andcountlessbees.I’vealsobecomemuchmoreintunewithmypets.Youmaybeaskingwhatthishastodowithone’semotional survival. The fact is that pets, especially cats and dogs, areextremely perceptive toward your emotional states. They’re like tinymirrors intoyourownemotions; in addition to the calmingeffect thatcaring for themcanhave, theyalsoallowyoutoseeyourself fromthe

outside, and keep perspective. So look at your dogs as theywill be agoodindicatorofhowyouarefeeling.Iftheyarewoundupmaybeitisatimetotakeastepback,breathe,goforawalk,andcalmdown.Takeyourpets for awalk; it not only exercises bothof you, it allows for astrongerconnectionwitheachother,nature,andGod.Weallgothroughmomentsinourliveswhenourheartsacheandwedon’tthinkwecantakeanotherstep.Butoneofourgreatestgiftsisourability topersevereandadapt.Youmaybegoingthroughacrisis,andtheoddsseemimpossible.Butbelieve inyourself.Youcandoit.Don’tgiveup.Youcanmaketheimpossible,possible.TherehavebeentimeswhenI’mintheshowercryingouttoGod,withtearspouringdownmyface. Times when the raw emotions and circumstances of life haveseemed so daunting and endless or the pain so intense that I thoughtmyselfunabletogoon.ButIdid.AndIdo.Andsocanyou.

“The only thing thatmatters is love.When you are touching death, youforgetabouteverythingelse.”

—MARIABELON

Raw survival isn’t just about stockpiling food and supplies foremergencies. It’s also about surviving the rawness of life. There havebeenmanywhohavegonebeforeme,whose teachingshavehelped toshapemeintowhoIamtoday.IpraythatIcannowdothesame,asIpassthebatonontoyou.RawSurvivalwillhelpyoutolearnandgrow.Andwebegin,aswithallthings,bystartingsmallandworkingourwayup.

WORRIES

Thefirststeptosurvivinginarawemotionalworldistoconserveyourenergy.Therearesomanylittlethingsthatweworryaboutonaday-to-daybasisthatwecanlosetrack,andeachoneistakingupanotherlittlefraction of your strength.As an experiment, try this:write down on apieceofpapereverythingyouarecurrentlyworryingabout.Putthatlist

inyourpocket,andinamonthpull itoutandlookatit. Ithinkyou’llfind that some of the things youwere fretting about were things youwouldn’t care about in a half hour, let alone a month. So if you areworriedaboutsomething,stepbackandreflect:doesthisconcernreallyaffect the reality of your life? Sometimes we can be our own worstenemy.

“Yougainstrength,courageandconfidencebyeveryexperience inwhichyoureallystop to lookfear in theface.Youmustdo the thingyouthinkyoucannotdo.”

—ELEANORROOSEVELT

BREATHE,BREATHE,BREATHE

I have learned that, whether through yoga, network chiropractics, orlife,deepbreath isagift.Whenyouarewoundupandanxious,a fewdeepbreathscanhaveanincrediblycalmingeffect.Itcalmsyourheartand your mind. It gives you a moment to step back and gather yourthoughts.Deepbreathingalsoallowsyoutostaysilent,notonlysothatyoucanpray,butsothatyoucanbequietandreceivedivineguidance.

HEALTHYEATING

You knew this one was coming. If you eat unhealthy, processedfoods…well,youarewhatyoueat!Worse,whena stressful situationcomesalongyouwon’thaveanyreserves,physicallyoremotionally,todeal with it. Eat food that builds you up emotionally, spiritually andphysicallyversuseatingfoodthatweakensandtearsyourbodyapart.Example:Let’ssayHurricaneSandycomes,andyouhaveahangover.Howareyougoingtobeabletomakethequickdecisionsnecessarytogetyourfamilyoutofharm’sway?IfSandycomesalongandyoucan’tget your insulin, you’redone. Iwant you to get thepoint.Maybeyoudon’twant to changeyour lifestyle foryourownsake,butdon’tmake

yourlovedonesgothroughhellandbackbecauseofyourbadchoices.Healthyeatingandlivingdoesmakeadifference.

VITAMINS&SUPPLEMENTS

Iknowmanyfolksdon’ttakevitaminsandsupplements.Ido.Youspendthe first 35 years of your life being young and the second 35 yearspayingforit.Realityisthat,yes—itwouldbegreatifwecouldgetwhatwe needed from our food. But even the heirloom organic vegetablesaren’tasgoodas theywerewhenwewereyounger.Our soilhasbeendepleted. In contrast, the stress levelsweworkunderhaveneverbeenhigher. Evenwith plenty of rest and good food, during those times ofstressyouwill findyourenergyslippingawayatstartlingspeeds.Youremotionalsideisgoingtoberelyingheavilyonyourbodyduringtimeslike these; you need tomake certain the body can provide everythingaskedofit.Inaddition,Isupplementwithdigestiveenzymes,vitaminsBand C for stress reduction, selenium, vitamins A and D, and adrenalsupportwhen necessary; these are the supplements I use from time totime,tomakesureIcangivelifemyall.

COUNSELING,COUNSELING,COUNSELING

Forbetterorworse,thebestwayforapersontogrowistolookattheirlife,process it,and let itgo.Toomanypeoplekeephangingon to thepast.Weallhavehaddysfunctional families;noneofus isperfect.Butsome of us have had more dysfunction then others. Working with atherapist,acounselor,orevenaspiritualadvisor,allservethepurposeofgettingustolookatourselvesmorehonestly,andlesscritically.Somethingsaretooclosetous,toodeeplyengrainedtobedealtwithonourown. I know that there is something of a social stigma attached toseekingcomfortfromatherapist.Butatthesametime,thereisnosocialstigmaattached tobeinghappy. If youwantone, sometimesyouneedthe other. Plus, by working with a counselor, you add tools to youremotional tool belt. We are always going to have to deal with

challengingpeople inour life;but throughcounselingyoucandeveloptoolstohelpyoudealwiththem.

“Whilewemaynotbeabletocontrolallthathappenstousoraroundus,wecancontrolwhathappensinsideofus.”

—BENJAMINFRANKLIN

IamamuchstrongerpersonbecauseIhavelookedatmylife.Lookatyour familydynamics, the emotional tools you received, thebehaviorsthat developed. It isn’t always easy, and it isn’t always fun. It takescourage, but you will be so much happier and wiser as a result. Iwouldn’ttradetheresultsforanythingintheworld.

THEFIVEHAZARDOUSATTITUDES

My brother Dennis is a pilot and is currently a Customer TrainingSpecialist forBoeing.Partofhis job is todevelopandrevisecomputerbased training courseware for the Boeing 787. The FAA (FederalAviation Association) says there are five hazardous attitudes in flying(thesecanbefoundintheFAATrainingManual):

•Anti-authority—“Don’ttellmewhattodo!”•Invulnerability—“Itwon’thappentome.”•Impulsivit—“Doitquickly;don’tgiveanythoughtbeforeacting.”•Macho—“Icandoanything!”•Resignation—“What’stheuse…?”

Thatlastoneis listedasthedefinitionofacrash.Yougiveupwithoutattemptingasolution.Yourunoutofaltitude,airspeed,andideasatthesame time.Andalthough that isby far theworstattitude tohave inatime of crisis, all five of these outlooks can spell disaster for you andthose you care about. Each one of these attitudes carries with it thepotential to leaveyougrosslyunderpreparedorcompletelyunsuitedtomakethetoughdecisionsthatareoftennecessarytoensurethesurvival

ofyouandyours.

JOURNALINGANDDREAMWORK

OneofthewaysIworkwithmycounseloristhroughkeepingajournal.This is an easy first step that anyone can take. I keepa journalofmydreams, and I journal each day prayers, praise, the ups and downs oflife.Mycounselor informedme thatpeoplewhoworkon theirdreamsexperience exponential growth emotionally. I still use many of themessagescontainedinmydreams.Forexample,oneofmydreamswasaboutscreeningandbeingmorediscerningastowhoandwhatIletinmylife…WhenIfirstwentonthehealthylivingpath,Iwastryingtolearn everything fromeveryone. Iwas like a sponge trying to soakupknowledge. But I was bringing in toomuch too fast; I wasn’t able toprocessit,wasn’tabletodifferentiategoodadvicefrombad.Sodivinely,Ihadadreamabout screensand screeningout.Now Iammuchmorediscerning. Your dreams are always about you—no matter who is inthem!

RELATIONSHIPS

Relationships end. It’s another fact of life. Give yourself time to heal.Every time I see aHollywood star going fromone bad relationship toanother,Ijustwanttoscream,“Willyoupleasegotocounseling?”WhenIwentthroughmydivorce,mycounselorsharedwithmethefollowingstatistic: anymarriageentered intowithin twoyearsofdivorcehasan80percentchanceoffailing.Asmuchasweidealizefairytaleromanceand emotional spontaneity, the truth is that even inmatters of love acertaindegreeofsensemustbeheldonto.Takeamoment,agoodlongtwo-yearmoment,toletyourheadandheartclear.

“Thespritwehave,nottheworkwedo,iswhatmakesusimportanttothe

peoplearoundus.”—SISTERJOANCHISSTISTER

FAITH

Forme,my faith is the foundation ofwho I am. It givesme strength,courage and wisdom beyond my own. I may not be big and strongphysically,butGodhasblessedmewithagreatdealofemotionalandspiritual strength. With the ups and downs of life I have had anopportunity to grow spiritually and emotionally, when I could havespentitcrashingandburning.Butjustaswithanything,youhavetoaskforhelp.IstarteachdayaskingforhelpandlistthethingsthatIneedhelpwiththatday.Thereissuchstrength,andsuchcomfortthatcomesfromorderingthechallengesofyourdayandknowingthatyouwon’tbefacingthemalone.

GRATITUDE

We’veallheardthat“anattitudeofgratitude”notonlymakesyoufeelbetterbutpeoplealso feelbetterbeingaroundyou.EveninWinnie thePooh—Tigger hopping around joyously is a lotmore fun to be aroundthanEeyore,wholiveshislifewithan,“Oh,woeisme”sortofattitude.I always look for the silver lining; I look forwhat I can learn from asituation, and how it can helpme grow.Whenwe are facedwith thechallenges of life, the question becomes: howwillwe face them? Youcanviewyourcircumstancesfromapositiveperspectiveaseasilyasthenegative.Willthecupbehalfemptyorhalffull?

COMMUNITY,COMMUNITY,COMMUNITY

I can’t say enough about community.Having a place (or several) thatyoucanplugintoforsupportletsyoubuildthenetworksandmaketheconnections that are necessary, not just in times of crisis, but in youreveryday life.Make sure you are connected.We are social beings.Myvision of an ideal community is one in which everyone cooperates,workingtogetherandcombiningtheirskillstosupportoneanother.

ALONETIME

Running nonstop is a really great way of making sure you drop theminuteyouhitthewall.Itisincrediblyeasytocreatealifearoundyouwhereyouare always late for something. It’s important that youhavesome sort of sanctuary, a place of solitude or peace where you cancollectyourselfandconnectyourself.Myhome ismysanctuary.Alonetimehasmany facets forme;whether itbecreating fooddishes in thekitchen, watching a happy Hallmark movie sitting on the La-Z-Boy®chair with my dogs on my lap, or working in the garden. Praying,meditating,orreadingsomethinginspirational:alloftheseandmorecanworktogethertohelpyoucenteryourself.Ifyouaresobusyracinghereandthere,itcanbereallyhardforyoutofocusthroughallthenoise.

MUSCLETESTING

Inasurvivalsituation,trustingyourinstinctsand“goingwithyourgut”can be extremely important. Where the trouble starts is when peoplebecome too distracted or overwhelmed by the situation they’re in tolisten to their gut. In times like these,muscle testing can provide youwith a centering experience and a clearer understanding of what youneed to do. Originating with the practice of traditional Chinesemedicine,itusestheconnectionsinyourbodyandtheflowofitsenergyto diagnose illness, prescribe medicine, and improve general health.Therearevariousformsofmuscletesting,butthisistheonethatworksforme:placeyourlefthandoveryourbellybuttonandplaceyourighthandoveryourlefthand.Askyourselfasimplequestion,suchas,“Ismy

nameLisa?”Whenyougetayes,you’llrockforward.Then,askyourselfafalsequestion,oneforwhichtheanswerisclearlyano.Whenyougeta no, you’ll automatically rock backward. You may ask: how this isimportant? Let’s say you are in amarket, and you pick up a piece offruit.Youcanaskyourself,“Isthisgoodforme?”Sometimesthereissomuch static in the world, and you need a clear quick answer. Thistechniquecanhelp.

SINGING

Itprobablywon’tsurpriseyoutolearnthatsingingreallydoesmakeyoufeelbetter.Notonlydoessinginggetyouremotionsout,butithelpsinhealing the heart and mind. It has also been shown that the act ofsinging causes the brain to release endorphins, the body’s pleasurechemical.WhenIwentthroughmydivorce,Iwouldsinglovesongsthatwouldallowmetoun-bottlemyemotionsandexpresstheminahealthy,healingway.Bysinginginspirationalsongsyoucankeepyourspiritsupandkeepthedepressingthoughtsfromcreepingintoyourmind.I’mnotsayingthateveryoneshouldrunoutandtakevoicelessons,butevenifyoucannotcarryatuneinabucket,singingcanstillprovideyouwithamuchneededrelease,andawholesomeescape.

INFRAREDSAUNA

I have a portable, economical, infrared sauna. The infrared sauna ispoweredbyelectricity,sowhenthepowergoesoutitwillstillworkonagenerator,andcanevenrunoffofapowerpackbattery.Pleasenotethatyoucanspenda fortuneonapermanentsauna foryourhomeaswell.Thatdoesn’tworkinmybudget.Besidesthefringebenefitofgivingmemuch needed alone time, the sauna also has a multitude of healingbenefits. It is great for detoxification and relaxation; it canhelp loweryourbloodpressure,worksforanti-agingandskinpurification,andevenweightloss!Ifyousitinasaunaforjust30minutesyoucanloseupto700calories.Thesaunaisalsogreatforpainrelief,whetheritbefrom

soremusclesafterahardworkoutorinflamedjointsfromarthritis.Thesaunacanevenimprovecirculation,woundhealing,andcellhealth.Forme,sittinginyoursaunaisalotcheaperandhealthierthangoingtoadoctor,whowilljustprescribepills.Theproblemwiththrowingpillsattheproblemisthattheydon’tnecessarilygetattheheartofthematter,while the side effects of the drugs can be farmore damaging to yourbodythantheinitialproblem.

EXERCISE,EXERCISE,EXERCISE

Exercise not only helps you become stronger and healthier physically,but is also awonderful stress reliever. I don’t care if it’s runningonatreadmill or just walking around the block with your dog. Find whatworks best for you. Being able to release your stress and having astronger body puts you in amuch better positionwhen you are facedwith the challenges of life. My dream house is to have an indoorswimmingpool,soIcanswimyear-round.Inowdoyoga.TherearetimeswhenIwalkintoayogaclasswitha

million things onmymind and amillion things left to do. Imight berunningfromoneappointmenttoanother,orhave10differentthingstodosimultaneously.Thepointis,I’mnotalwaysenteringintoyogainthecalm,relaxedstateofmindofayogi.Myneckmusclesmightbefeelingtight; Imight be feeling incredibly hyper.And believeme: I hate thatfeeling.Butafterayogasession,myneckisnolongertightandIhavecalmeddown.Thingsseemmorepossible,moreordered,asyouenteranalmost Zen-like, relaxed state.My heart is calm and at peace. Yoga isnowaregularpartofmyweeklyroutine,butit’smorethanthat.Yogaisnowakeyelementofmyemotionalsurvival.

TRUEBLUE/INNERCIRCLEFRIENDS

Havepeople inyour inner circlewhoare truly supportiveof you, andloveyou—evenonabadhairday!Someofmy trueblue friendshavebeenfriendswithmeforover20years.Thesearethefolksthatyoucan

callandsay,“Guesswhat?Themostamazingthing justhappened!”or“Guess what! Themost dastardly thing just happened.” These are thepeople who will support you through your successes, as well as thefailuresoflife.

UNCLUTTER

Trytounclutteryourlife.EveryyearIspringcleanmyhouseandtrytoget ridof stuff that Ihaven’tused in thepastyear.We spend the firsthalf of our life acquiring and the second half getting rid of stuff.Sometimesitseemslikeclutterreappearsfasterthanyoucanremoveit.Ithappens,butyouwillfeelbetter(oratleastIdo)whenyourhouseisorganized. I understand that time is precious; just take one drawer orclosetatatimeandcleanitout.Youwillfeelbetter.Itfeelsgoodwhenthatdrawerisclean.Areyouoverscheduled?Iwasreallygoodatthisone…andstillam.I

would overschedule myself and end up being hyper. Time is veryprecious,andifyouwanttobeatyourbestyouhavetolimitwhereyouspend your time. Learn to say no. The reality is that if you don’t setboundaries and take care of yourself first, youwon’t have anything togivetoanyoneelse.Thewellwillgodry.

BUSINESS

What does business have to dowith emotional survival? I have foundthatsurroundingyourselfwithpeoplewithgoodbusinesssense,whetherin your personal or professional life, can help you be at peaceemotionally.Findagoodaccountant,lawyer,stockbroker,andwhateverother professional you need on your team.We are pulled on somanysidesthatitisgoodtohavepeopleinplacewhentheneedarises.

HEALTHYBODYANDYOU!

Massagetherapy,acupuncture,network,andregularchiropractic,reiki,body talk, and skin care have all been beneficial in making me feelbetter and keepingme peaceful. Pamper yourself; go get a facial or abody scrub.Not onlywill you be pampering yourself, but they are allgreat de-stressors. Not only do you feel better you look better.Remember: the skin is your largest organ, and it needs to be kepthealthytoo!

HOBBY

I remember inSundayschoolasachildwehada teacherwho toldusthat idle hands are the devil’s workshop. Use your hands and yourcreativity, whether it is woodworking, horseback riding, sewing, andpainting; whatever works for you. Creativity connects you with yourheartand isanothergreatway togetyouremotionsoutasyousplashthatpaintacrossacanvas, singat the topofyour lungs,orweedyourgarden.Putyourhandsinthedirt;itisverygroundingandhealing.Mylife of preparing food, the colors, the textures, cutting and creatingbringsmegreatpleasure.

Emotional Survival is about taking one step at a time. It may not beeasy,butyouwillgetthroughthesechallenges.Ihavesharedwithyousomeof the ingredients thathavehelpedme tosurvive.Whenyougetthrough these dark nights of the soul, it is like you have earned yourstripes. It empowers you, and no one can take that from you. And Iwouldn’ttradethatlearningandgrowthforanythingintheworld.Remember:youcandoit!

“Lifebeginsattheendofyourcomfortzone.”—NEALEDONALDWALSCH

T

CHAPTER2

COMMUNICATION

hemodernworldisonewhichhingesuponreliablecommunication.As cell phones and personal computers have become more common,keepingincontactandstayinginformedisnoweasierthaneverbefore.Buttheflipsideofthis,aswehaveseenagainandagainduringnatural(and man-made) disasters, is that our communication is now almostentirely dependent on these devices. Hurricanes, tornadoes, andearthquakes, as well as riots and other social disturbances, have thecommon effect of shutting down cellular/electronic communication.What this means is, if we want to stay connected to our friends andlovedonesduringanemergency,wehadbetterbeprepared.

COMPUTERANDCELLPHONES

DuringHurricaneSandyinNewYorkCity,thelowerhalfofManhattanhad no power for a long period of time, and there were placesestablished that residents could go to in order to charge their cellphones. IhadpurchasedaBioLitecampstove,whichbelieve itornot,also lets you recharge your cell phone. A solar battery charger, whilestillonmysurvivalistwishlist,isalsoagreatresourcetomakesureyoucankeepyourelectronicscharged.But what if your computers and cell phones get shut down or

destroyed?Do you have paper backups of all of your phone numbers,mailing addresses, and email addresses? We used to store them in amanual address book. Now we store them in our cell phone and/orcomputer.Whatwill you do if the power goes out or the systems arepurposelyshutdown?Isuggestprintingouteveryemailaddressinyourcomputer and storing the printout in a metal fireproof file cabinet. Ihavemyphonenumbersandaddresseswrittendowninanotebook,soif

IneedthemIwillhavethem.

PORTABLECHARGERS

There are also a number of new chargers being made for portabledevices.Forexample,anewproductavailablefromQVCallowsyoutochargeallsmartphones,aswellasmostcellphones,camerasandMP3playersoffofonebattery-powereddevice.Inanemergency,deviceslikethese are invaluable; when you’re in a rush, you don’t want to wastetime making sure you have all of the chargers for your devices.Simplifyingyourneedsandconsolidatingyourelectronicsmeansyou’llbethatmuchmorepreparedwhenanemergencyoccurs.

CBRADIO

IalsopurchasedaCBRadiosothatIcanstillcommunicateifthephonelines(landorcell)nolongerwork.

WALKIETALKIES

Two-wayradioslikewalkietalkiesaregreatforcommunicating,whetheryouaretravelinginaconvoywithdeadcellphones,orareinyourhomeand the building has collapsed and you can’t reach each otherphysically.

RADIOANDTV

I also have a small transistor radio andTV, both ofwhich are batteryoperated.ThenIhavetheRedCross’ssolar,crankandbatteryoperatedradiosothatincaseofemergencyIwillbeabletostaycurrentonthe

latest updates. When Sandy hit the northeast of the USA in October2012, the folks in New Jersey without power had no idea what wasgoingonorwhenhelpwouldbecomingtorescuethem.Withadvancewarningofdisasteryoucanmakesuretokeepyourcellphone on the charger at all times; you can’t knowhow long you’ll bewithout power, even if you’re fortunate enough to have a generator.Growingup,Iwasagirlscout,andoneoftheirmottosistobeprepared.Echoingthis,oneofmypersonalmottosisthatyouarebettersafethansorry.Idon’twanttoeverbeputinapositionwhereIamdesperate,atmywit’sendwithmyhaironfire.

SOLARBATTERYCHARGER

Ipurchasedasolar-poweredbatterychargeronline,whichcharges4D,C,AA, andAAbatteries, alongwith a combopack of 24 rechargeablebatteries. I looked fora long time to findagood solarbatterychargerandbatteries,becauseifthepowergoesoutinalargeareatheregularbatteries will fly off the shelves. For example: my portable battery–operatedTV,whichwillkeepmeconnectedtotheoutsideworldintheeventof an emergency,needsbatteries.With the solarbattery chargerandbatteriesIcankeepmyportableTVpoweredup.Alotofchildren’stoys are battery operated, and if the power goes out and you need toamuse little ones, you’llwant their toys towork or the kidswill startclimbingthewalls—alongwiththeirMomsandtheirDads.Somethingassimpleasasolarbatterychargerandbatteriesmaymeanthedifferencebetweenyoursandyourchildren’ssanity, ifyouareholedupinaRedCrossshelterforaperiodoftime.

I

CHAPTER3

ENERGY

n case of the power going out I have taken the following steps toensuremy“RawSurvival.”

Gas-PoweredGenerator:Iboughtagas-poweredgeneratorbigenoughtopowermyheater, refrigerators, lights, andmyoffice computer, so Ican stay connected. When Hurricane Sandy hit, my power went outwhile Iwas inbedand cameon thenextmorning. Iwas lucky;manypeopledidn’thavepowerforweeks.ThegoodnewsisthatifIneedthegenerator, Ihave it. Ialsohaveeight fullcontainersofgasonhand incaseofemergencies.Rememberthatifyou’restoringgasoline,whetherforuseinanemergencyvehicleorforagenerator,youwillperiodicallyneedtoputstabilizerinthegastokeepitpotent.Ifgasolineisleftinacontainerfortoolong,itbecomesunstableandlosesitseffectivenessasa fuel source.Make sure thatyouhave fuel stabilizeronhand for justthisreason.Berealistic:ifthepowergoesoutatyourhouse,itwillalsomostlikelygooutatthegasstation.

FireplaceInsert:Afewyearsago,Ibitthebulletandfinallyspentthemoneyandhadafireplaceinsertput inmyfireplace,whichmeansif Ikeepthe firegoingmyoilburnerneverkickson.This isanothergreatpurchase toward energy self-sufficiency, particularly because its usesextend beyond being helpful in an emergency. But in the case ofemergency,Iwillhaveheattokeepmyselfwarm.Thisinsertkeepsthewholehousetoastywarm.Forthosewholiketocooktheirfood,they’llhaveaheatsourcetodoso,evenifthepowergoesout.I clean up the twigs from my lawn and use it as fire starter. In

addition,IalwayskeepaboxortwoofDuraflamelogsortheirgenericequivalentandtheirfirestartersonhand.Ialsokeepatleastahalfcordof wood available at all times. In addition to the twigs I save

newspapers,wrappers,junkmail,andotherscrapsforkindling.InourFearlessHomesteadingClass,SueHess,FarmatCoventry,eventaughtushowtomakeourownfire startersby takingpaperboardeggcartons, lining each cubewith dryer lint, and then taking the leftovercandlesthatyouhavemelteddownandpourthemintoeachoftheeggcubes.Eachoneoftheeggcubeswillthenactasafirestarter.

SolarGenerator:IalsopurchasedasolargeneratorfromSolutionsfromScience, a company that produces awide variety of survival gear andhelpful devices. They have several different sizes of solar generator. IwantedasolargeneratorthatcouldpowermyhouseforthetasksthatIneeded,butIalsoneededasolargeneratorthatIcouldmovebymyself.OneofthemanyusefulaspectsofthissolargeneratoristhatIcanaddon to it; it is compatiblewith a number of other devices by SolutionsfromScience.

AportablesolarpoweredgeneratorbySolutionsfromScience.

Solar Dehydrator: Aftermany years of wanting a solar dehydrator, I

finally found someone who was willing and able to make me one.Ironically, a local vegetable store in my area, where they hold anassortment of classes, had a class on how to make your own solardehydrator.OfcourseIsignedup!Andnottobrag,but Iwastheonlystudent,whichturnedouttobegreat.Sonotonlydidtheteacher(Mr.TonyBuck,whotook thesamepermacultureclass Ididayearearlier)teachmehowtomakeasolardehydrator,butIhadtheopportunitytoaskallthequestionsIwanted!In my case, because I only use my solar dehydrator in the case ofemergency, Tony hadmemeasure the racks frommy existing electric(indoor)dehydrators. In the eventof an emergency, I’ll be able tousethese existing racks. However, there are countless designs online atresourceslikeMotherEarthNewsthatpeoplehandierwithtoolsthanIcould have a lot of fun constructing. If you aren’t handy, Lehman’s(Lehmans.comor877-438-5346)hasawood-craftedrackingsystemthatyoucanuseforsundryingorovendryingifyouhaveagaspilotlightorelectric interior oven light. Lehman’s is located in the heart of AmishcountryinOhio.TheyhaveeverythingfromLP-suppliedrefrigeratorstomanualcherrypitters,meat/nutgrindersyounameit.Forthoseofyouwhodon’tknow,theAmishdonotuseelectricitysotheyarelivingoffthe grid every day of their lives. Lehman’s catalog is a wonderfulresource for everything necessary to live successfully off the grid;Lehman’shasbeendoingitforyears.Dehydrators are great for making crackers, breads, croutons, andscones.Youcansoaknutsandseeds,drytheminyourdehydrator,andthenjarthemandhavethemreadytogowheneveryouneedthem.Youcanalsodryvegetablesandbag themtohydrate later touse in soups,snacks,oraccentsonsalads.Youcanalsoblossomyournaturalriceinajar ofwater. You can alsomarinate vegetables in a glass dish in yourdehydrator orwarmadish tomeld the flavors in a glass dish in yourdehydrator.Forarawfoodist,adehydratordoessomuchmorethenactasanoven.Ifyoudon’thaveadehydratororasolardehydrator,youcanalwayscallonthemethodsofourancestors!Warmyoursouporteabythefire—inside or out. Place your dehydrator sheets or cookie trays ofvegetablesyouwanttodryonsheetscoveredinfoil,andthenlaythemoutonapicnictableoranysufficientlyelevatedsurface.Youcaneven

makeasolarovenoutofaboxandaluminumfoilifneedbe.

OutsideFirePit:Ihaveanoutdoor,portablefirepitthatItraditionallyuse for having great gatherings, but if for some reason my housebecomesinhabitable,andI’mforcedtoliveonmybacklawn,thefirepitservesasanaestheticallypleasing,fullyfunctionalheatsource.

FireWood:Havealocalsourceofwoodstacked,covered,andreadytogo.Takecarenevertoletyourstackofwoodgetlow,justincaseofanemergency.Ifastormdoeshit,you’llalwaysbepreparedwithplentyofwood. Ifyouaregoingtocutyourownwood, just remember thatyouwillneedyourowntools,including:chainsaw,fuel,oil,sparkplugsforchainsaw,axes,leathergloves,andaboveallsafetygoggles.

Lighting: If the power goes out I have stockpiled candles, matches,batteries,flashlights,oilandoillamps.Ialsohaveplentyofextralightbulbsintheeventthatpowersurgeswithoutgoingout,blowingoutmyexistinglightsources.

SolarLights:Itseemsthatsolarlightsarebeingusedineveryaspectoflifethesedays.Whetheritbeasolarpanelonyourwaterbottletoactasa lantern, to mark your path, or adding additional light in thewintertimesoyourchickenswilllaymoreeggs.

BioLiteStove:Thisstovenotonlyallowsyoutocookyourfood,keepsyouwarmwhile campingorwhile surviving in apoweroutage;but italso recharges yourUSB-powered gadgets,while reducing your carbonfootprintbyusingarenewableresource(wood)forenergy.Othertypesoffuel(thatIdon’thaveoruse)arekeroseneandpropane

heaters.IfyouhaveanRV,itwillhavealloftheamenitiesandcanalsorunon

agenerator,ifyoucan’tplugintoelectricity.

ENERGYSURVIVALINEVERYDAYLIFE

Anyonewhohasever talkedwithconstructionworkersknows that thefirst key step in saving energy is insulation, whether it is your attic,insulated windows, or even the cracks and crevices around yourchimney.Inthewintertimekeepthethermostatsetlowtosaveonoil.Inthe summertime do just the opposite, using ceiling fans instead of theair-conditioning. Idonotputmyair-conditioningonunless itbecomesridiculouslyhot,nightandday;andeventhen,IonlycoolthehousetothedegreethatIcansleep.

OFFTHEGRID

While solar panels arenot the sort of technology that canbe installedanywhere (a stand of trees near my house prevents me from gettingthem),theydorepresentthebeststepforwardinalternative,sustainableenergy.WhenIgraduatedfromcollegebackinthelate1970s,thepriceofgaswas around 65 cents per gallon. These days I have learned that theactualpriceofgas isaround$1.25andtherest is taxes thatour local,state,andfederalgovernmentstackonfortheiragendas.Aswecontinueto get crunched with less pay, a higher cost of living, and taxes, wecontinuetohavetofindwaystocutcostsoutofoureverydaylife.Forexamplewhen gas hits $4.00 a gallon everything shuts down and thenewstalksaboutconsolidatingyourtrips.Ihavebeenconsolidatingmytrips allmy life. Not only does it save gas, but it saves your personaltimeandenergy.

SAVINGONELECTRICITY

Wenowliveinaworldofderegulatedelectricity,whereweareabletoshoparoundandtrytofindthebestrates.OnceortwiceayearImakecertaintocheckwithmycable/Internetcarrierandmycellularprovider

to see if therearebetterpackages.Youcanalso saveonelectricitybyrunning yourwasher, dryer, and dishwasher at night or onweekends,duringoff-peakhours.Ifyoucanhangupyourclothesoutside,yousaveevenmoremoney.Finally, one last tip. I know this may sound hokey, but using foot,

hand, and insolewarmers can actually save you some energy aswell.Youmaybeaskingwhatdoinsole,foot,andhanddothatcouldsavemeenergy,butbyplacingtheminyourshoesorgloves(insideoroutside)they keep youwarm. If the power goes out in your home or you arestrandedoutincoldweather,youmayneedthesetokeepyouwarm.

T

CHAPTER4

NATURALSURVIVAL

hispastyearIbecameacertifiedpermaculturist.Ironically,Ifoundthatmuch of the permaculture lifestylewas already a part ofmy rawfoodwayoflife.Therealbenefitoftakingtheclasseswasthatitallowedme to take everything to the next level. Permaculture, for those whodon’tknow, isabranchofecologythat focusesoncreatingsustainablearchitectureandlifestylesbyobservingandimitatingexistingsystemsinnature.Inotherwords,permaculturehelpsustounderstandandcreatearelationshipbetweenourselvesandnature.Theclassestaughtushowtobetter care for the land (topics included urban and sustainabledevelopment, community gardens, environment, sustainable food,sustainable living, and green markets) as well as how to incorporatetheseprinciplesintoourpersonallives.

As I said, I was already on track to being a bona fide permaculturistbeforeeventakingtheclass!Ifyou’dliketofollowmyexampleandtryout some permaculture techniques before taking any classes, here aresomehelpfulfirststeps.

• Start a garden in your backyard (if you haven’t already, it’sinvaluableasasurvivaltoolaswellasapermaculturist’smust-have).Forthosewhoareonestepahead,upgradeyourgarden’soutputwithorganic,heirloomplantings.Iworkfromaraisedbedsetup,butfeelfreetousewhatevergardeninglayoutismostconvenientforyou.

• Install aminiature greenhouse to allow for the raising of seasonalplants year-round. My raised beds contain my greens, my earthboxes,allsorts!

•Chickens,bees,fruittrees/busheslikeraspberriesandblueberries,arealso great investments! They require slightly more daily care, but

allowyoutostartyourselfonahealthycycleofbackyardproductionthatwillhelpyoubuildgreatpermaculturehabits!

• Even justworkingwithplants thatnaturallyworkwell togetheronyourproperty,plantsindigenoustoyourarea,naturalplantsthatyoucaneatthatothersmightthinkareweeds—allareprecious—goodforeating,gifting,orevenat-homenaturalmedicine!

Anotherimportantthingtoconsiderwhenworkingwithyourpropertyisshapingthetopographytobetterworkwiththespaceavailable,aswellas to prepare for or counteract potential challenges. For example: mybasementhasalwaysleakedduringandafterasevererainstorm.Afewyearsago,whileputtinganadditiononthehouse,thebuildermentionedthat by simply turning the steps to the basementwould alleviate that.However, after turning the steps, it only made things worse. Afterseveralmoreattemptsandtacticsbythebuilders,IfinallyappliedwhatIhadlearnedandstudiedmypropertyforawhile.Aftercleaningoutmyguttersandinstallingtubesyouusetoextendthedownspoutthatguidesrainwaterawayfromthehouse,theproblemwassolved.Iamneitherabuilder,noraplumber; this illustrates theabsolutenumber-oneruleofsurvival:observe.Granted,manypeople’schallengeswiththeirpropertyaremuchmoresevere thanmine. Someof themhave to adda tonofnativeplants toalleviateaproblem,butthesechallengescanbemet.The commonmisconception about having an herb garden is that itspurposeittoaddflavororseasoningtofoods.Whatmanypeopleforgetisthatyoucanalsogrowatonofherbsformedicinalpurposes.Thereissomuchyoucandotohelpyourself tonaturally improveyourhealth,your home, and your property. For example, cilantro is wonderful atpullingthemetalsoutofyourbody.Irecentlyhadapersonalproceduredoneandthetechniciansaidthateatingpineapplehelpswithdecreasingbruisingandacceleratingthehealingtime.There are numerousmeet-up groups across the country—not just inmyneckofthewoods—forpermaculture,rawfood,wildedibles,hiking,skiing, youname it!Either it’s out there,or it’swaiting tobe created!Just this year I’m taking a yearlong certified herbalism classwith Sue

Hess,FarmatCoventry,whichwillteachmehowtomaketinctures,drymyownherbs,andmakemyowncreamsanddressings.Somany basic life skills have been lost or forgotten, either becausetheyweren’tpasseddownorbecausewearesobusy“working”thatwedon’thavetimetodoanythingelse.Lookatallthedifferentaspectsoflife that your parents taught you: cooking, gardening, knitting, and soon.Haveyoupassedthesetalentsontoyourchildren?Forthoseofyouwhoareadeptatcarpentry,electricalwork,andplumbing,myhat’soffto you. In the old days most people knew how to do those thingsthemselvesandonlyhadtocallthespecialistinforabiggerjob.ThesedaysIhavetocalltheminforwhattheywouldprobablyconsiderminorchallenges.Mypoint is to learnhow to takecareofyourself.Back then,peopleknewhowtotakecareofthemselves—fromgrowingtheirownfood,tosupplyingtheirownpower, tomakingtheirowncandles.Younameit;eithertheyortheircommunitycoulddoitthemselves.Andinordertofollowtheirexample,wefirstandforemostneedtoreturntoourrootsandgetbacktobasics.Takethetimetoattendclassandreadup(orboth)tofindoutwhatgrowsinyourareaandwillbebeneficialtoyourneeds.

M

CHAPTER5

FIRSTAIDKIT

akesureyouhaveafirstaidkitthatcontainseverythingyou,yourfamily,andyourpetswillneed.Insomeemergenciesyouwillbeunabletoleaveyourhouseforaprolongedperiodoftime.Inothers,youmayneedtogetoutquickly;youmayonlyhavemeremomentstogatherupthethingsyou’llneed,throwtheminthecar,andgo.Areyouready?Youcanpurchaseabasicfirstaidkitanywhere;whetheritisatyour

localpharmacy,online,oratabigwarehousestore.Usethiskitasthebaseline,adding to it thespecific thingsyouwillneed.ExtrabandagesandBand-Aids®,aspirinforheadaches,andsomethingforyourstomach;naturally a good adrenal support would be helpful. If you haveprescriptionsthatyoutakeeverydaymakesureyoualwayshaveextras.If your prescription, your doctor’s office, and your local pharmacy aredestroyed in a catastrophic event, you had best have extramedicines.Makesureyouhavekidstrengthsuppliesaswell,ifyouhavechildren.AlsokeepcopiesofyourscriptsandmedicalrecordsinaZiploc®bagifyouhaveanongoingmedicalchallenge.Don’tforgetEpiPens,incaseofanallergicreaction,aswellassalvesandspraysforbugbitesandpoisonivy.HomeopathicLaboratoriesproducesafulladulthomeopathicfirstaid

kit.Soeverythingyouneedasanadultisinthekitinaconvenientrolluppouch.Theyalsohaveasimilarkitforkids.Ihavethiskitanduseitallyear round.Youdon’thave touse this just foremergencies; thekithas an array of remedies for every ailment known to man (or justabout!)Whetheritisasorejointmuscle,upsetstomach,orsorethroat,thiskithassomethingthatcanhelp.Lookinyourmedicinechestathomeandlookatwhatyouuseforfirst

aid in your home. If you don’t have all of these items ready to hand,startcollectingthem.Youandyourfamilymayneedtobeself-sufficient,evenmedicallyspeaking.Ifyoucan’tgetoutofyourhouseandnoonecanget in,youwillhave to takecareofyourownmedicalneeds.Get

prepared.

FIRSTAIDKITS:VEHICLES

Atalltimes,Ikeepinmycarthefollowingsupplies:•acoupleofblankets•flashlights•firstaidkit• poncho for rain and umbrella • paper towels and Kleenex • plasticpouch containing stapler, tape, and other office supplies • readingmaterial and snacks • utility knife/scissors • basic health and beautyaids

Long years on the road as a sales representative have taught me toprepare,whether I am stuck in traffic or if an emergencydoes arise. Ialsotendtocarryacoolerinmycar,asIfrequentlypackmylunch(andyouneverknowwhenyou’regoingtofindfreshproduceorothertreatsalong theway!) It’s obvious I tend to live inmycar;butwhetheryouwant to or not, thatmay be your only option in an emergency!Makesuretobepreparedsothatyourstayisapleasantone!

FIRSTAIDKITS:HOME

IboughtaComprehensiveMedicalKitfromSolutionsfromSciencethatyoucankeepinyourhouseorthrowinyourcarifyouneedto“getoutofDodge.”Thiskit ismuchmorecomprehensivethanmostof the firstaidkitsyouwouldfindinawarehouseclubordrugstore.Itwaspricey,but it includes everything you’ll need for wound/ burn care, blisters,severe bleeding, sprains and strains, and also includes medications,instruments, and instructions. Basically, it includes everything you’llneedtotakecareofasituation,ifmedicalstaffisnotavailable.I’mnotmedicallyinclined,butshouldpushcometoshove,withthiskit,Iwouldbeprepared to stepup to theplate.And rather than taking forever to

pullallof the ingredients togetheryourself,Solutions fromSciencehasdone it forus in thishandykit. It’s likehavingadoctoryoucancarryaroundwithyou!

TheMountainSeriesComprehensiveMedicalKit,bySolutionsfromScience.

AT-HOMEFIRSTAIDKITSUGGESTIONS

Ifyouwouldprefertocreateyourownat-homefirstaidkit,hereisalistofwhatyoumightwanttoinclude:BANDAGEMATERIALSBandages(adhesive,fabric)Bandage(conforminggauze)Gauzedressing(sterile)Eyepads(sterile)

BLEEDINGGlovesHandwipesTraumapads

BLISTER/BURNAloe Vera Gel with Lidocaine GlacierGel (small Rectangular)

Molefoam®/moleskinCPRCPRFaceShield

DENTALDentempFillingMixturewithPainRelief

DUCTTAPEDuctTape(15feet)FRACTURE/SPRAINElastic bandage with Velcro Bandage, triangular SAM® splintINSTRUMENTEMTMedicalShearsPencilsSafetyPinsSplinterpicker/TickremoverForcepsDigitalthermometerMEDICATIONAcetaminophenAntacidAntihistamineAspirinColdmedicineCortisonecream1%Diamode(LoperamideHCI)GlutosePasteIbuprofenOralrehydrationsaltsOTHERWaterproofbagsPlasticvial

SURVIVALTOOLSWaterproofmatches

SUTURE/SYRINGEDisposablescalpel(Sterile)WOUNDCAREAntisepticwipesCottontipapplicatorsIodineScrubbrushSyringes(sterile)TinctureofbenzoinTopicaladhesive

TripleAntibioticOintmentWoundclosurestripsYoucancreatethisfirstaidkityourself,butIwouldrecommendpurchasingit.Thereissomuchinthekitthatitwouldtakeyoutherestofyourlifejusttosortoutandcompilealloftheingredients.

W

CHAPTER6

IN-HOUSESURVIVAL

etakeforgrantedthateverythingweuseinrunningahouseholdinoureveryday lifewillalwaysbeon the shelvesatour localmarket,warehouse, club store, or department store. If sea cargoes can’t getacross thewater to theports,unloadedanddelivered toyourmarkets,theinventoryatthesestoreswillbegoneindays.Istockpilenecessities(mundaneastheymayseem)suchas:

•Toiletpaper• Paper towels, paper plates, napkins, plastic utensils, wax paper,aluminumfoil

•Lightbulbs,candles,matches,andbatteries.•Garbagebags•Dishdetergent,sponges,handsoap•Clothesdetergent,softener,andbleach•Ziploc®bagsinassortedsizes•Freezerboxes•5-daycooler(thiscoolerwillholdfoodforfivedays)•CrisisCooker(fromSolutionsfromScience)•Canningjarswithlidsinassortedsizes• Manualcanopener(ifthepowergoesout,yourelectriccanopenerwillnotwork)

•Babysupplies•Forthoseofyouwhohavebabies,makesureyouhaveonhandall the necessary supplies: diapers, powder, baby shampoo,formula,andthelike

• Pet supplies (Everything from pet food to grooming supplies toemergencymedication)

•Personalsupplies• Bathingnecessities(shampoo,conditioner,shavingequipment,toothpaste)

•Sanitarynapkins(ifapplicable),makeup,lotions,faceandbodycreams/lotions.

•Deodorantandbath/babypowder.•Kleenexes,Q-tips,andmakeupremoverpads• Vaseline (great toputonwounds tohelp themheal—foryouandyourpets)

•Nailclippersandtweezers•Medication(ifyouareonmedication),vitamins,supplements

• Plastic dishes: Paper plates, napkins, and cups in casewater is nolongeravailabletowashyourdishes.• ToiletFacilities: Ifyouenduphavinga situationwhereyour toiletfacilities are no longer working, there are a couple of easyalternatives. Go to your ArmyNavy store and purchase a campingtoilet seat, metal frame with bag so you can excrete and theneventuallythrowthebagawaywiththeexcretions.Youcanalsogeta large,whitebucketandputa toilet seaton it.Youcanuse thesesametechniquesifyouarestrandedinthewildernesssomewhere.

WATER,WATER,WATER

The ruleof thumb is thatweneedonegallonofwaterperpersonperday.Ifyourunoutofbottledwateranddon’thaveasolardistilleryoumay be forced to use tainted water for drinking purposes. If you stillhavepoweryoucanboilyourwaterfordrinkingandbathing.Ifforcedtoyoucanpurifywaterbyaddinganyhouseholdbleachthatisnottooold.(Itlosesitseffectivenessifitismorethanayearold.)To1quartofwater,add2dropsofbleachtoclearwaterand4dropstocloudywaterandletthewaterstand.Donotuselemon-scentedorperfumedbleach.You can purchase water purification tablets which release chlorine oriodine topurify thewater.A lot ofhikers andwilderness campersuse

these. They can be purchased at most sporting goods stores ordrugstores.Halazonetabletsareusedfordisinfectingwaterandcanalsobepurchasedindrugstores.IhavelargeglassjarsandplasticbottlesthatI purchase or save that can be used to store your water, If you havepower,yourcanboilyourjarsinwaterinasteamcannerasdescribedinBall’s®booklikeyouwouldwhenyoudocanning.Irealizethatyoumaynothavethatlovelyoptionofpowertosterilizeyourjars.Incasessuchasthese,whereelectricityisnotavailable,thereareawide rangeofcamping toolsmade forpurifyingwatermanually.Eartheasy, a company that makes a wide variety of clever campinggadgets,putsoutasmallwaterpurifiercalledaLifeStraw®,apersonalwater filtration device that can be an invaluable addition to yoursurvivaltools.

TheParatrooperWaterPurifierbySolutionsfromScienceallowsyoutoprovideyourownfreshwaterfromnaturalwatersources.

I also bought a solarwater distiller online.Using thedirections in thebookDIY Solar Projects, Iwas originally going to have a solar distiller

made to distill water so that in case we have brackish water we candistill it and turn it into clean water. Instead, I purchased four solarbottle distillers from Solutions from Science. The reason I decided topurchasemysolardistillerisbecausetheconvenienceofalreadyhavingitmadeformefaroutweighedthestressoftryingtogetacontractortoputittogetherforareasonableprice.Iamnothandywithpowertools,soIhavetorelyonothersforprojectslikethis.SowhenSolutionsfromScienceemailedmetoletmeknowthattheynowcarrysolardistillersIjumpedat theopportunity.But for thoseofwhoyouarehandy,pleaseconsider making your own. Distilling water cleans all of thecontaminants out of thewater. For example: when preparing a recipelikebeetkvass, itwillcall fordistilledwater.Youcanrunto thestoreandpurchase it if it isavailableormakeyourown.Thenyoucanaddyourowntraceminerals.Youdon’thavetoaddtraceminerals,butaftereverything has been taken out of the water, you get to decide if youwanttoputanythingbackin. I taketracemineralsandcolloidalsilvereverydaybecausemybodyworkswellonboth.WhenIdon’ttakeeitherofthesemybodyimmediatelyletsmeknow.WhenHurricaneSandyhit,manypeoplelivingalongtheJerseyshore,wheretheoceanandthebaymet,couldnotgetoutfordays.Insituationslikethis,ifyoudon’thavecasesofwater,youcouldstilluseasolardistiller:takeapotofoceanorbaywateranddistillittoprovidesafedrinkingwater.

KEEPTHEMCHARGED!

WhenIknewHurricaneSandywascoming,Imadesuremycellphonestayed on the charger, along with my personal computer in case mypower went out and I couldn’t usemy PC. Plus I alsomade suremydishwasher was run in advance of the storm and all my dishes werecleanincasemypowerwentout.Ialsomadesureallofmylaundrywaswashedanddried.Youmayhavethoughtthatwasextremebutthefolksalong the New Jersey coast, Long Island, and lower Manhattan werewithoutpowerforweeks.Somefolksarestillrebuildingmonthslater.Ialsomadesuremygas tankwas fullandmysixcontainersofgasolinewerefullformygenerator.Beprepared.

FOODSUPPLIES

AsarawfoodistIhavestockpiled:

Driedseavegetables—Someseavegetables,likeseapalm,aregreatforsnackingondryaswellasbeinggreathydratedinasalad.Others,likehiziki shouldbehydrated (addwater, soak,drainand then turn intoasalad).Nori sheets are great in soup, formaking sushi or nori rolls orpâté chips. Keep on hand the sea vegetables that you like. They arehealthyforyoutoeatdaily,easytostoreandtohaveonhandduringanearth event. I also have packages of kelp noodles that are great as asaladorasarawversionofspaghetti.

Raw nuts and seeds—Almonds, Brazil nuts, walnuts, cashews,macadamia nuts, sunflower seeds, and pumpkin seeds are great formakingnutmilks,pâtés,crackers,crusts,breads,croutons,granola,trailmixes, snack,candies,anddesserts.Nutsarealsoagreatdensewayofobtainingprotein.

Fruit—Inaddition to fresh fruit, I have a freezer or two full of frozenfreshfruitandsothatIcanmakesmoothiesiffreshfruitisnotavailablefor a while. Dried Fruit is also great to have on hand as you canrehydrateitandincorporateitinyourfooddisheslikecrackers,ontopof a salad or in a snack mix. I also have dried fruit like raisins,cranberries, goji berries, blueberries that can be great as snacks, insmoothies,onsalads,indressings.

Seedsforsprouting—Ihaveseverallargeplasticcontainersofseedsforsprouting such asmungbeans, broccoli, radish, sunflower, buckwheat,microgreens). I could live off my sprouted greens with nut pâté andsmoothiesforeverandactually,asarawfoodist, that’skindof likeourway of life right now. In addition to the packages of sprouts I boughtelsewhere, I also bought packages from Solutions from Science, in

additiontotheirsproutingkitforsurvival.

Eggs—Ihavechickensso Icanhaveeggsyear-round. InormallyputarawegginmysmoothieeverynowandthenbutifIwasforcedtonothaveanyfood,atallIwouldeatmyeggscooked.Didyouknowyoucaneven freeze eggs (less the shell) in a freezer box? Mypermaculture/homesteading teacher, Melissa Miles of the PermanentFuture Institute, taughtusahelpful tip.Youknowin thesummertime,whenyourchickensareall layingandwehaveanabundanceofeggs?Wellthat’sthetimetopickleyoureggssocomewinterwhenyourgirlsaren’tlayingormaybe,ifyouarelucky,oneaday,youcanpulloutthepickled eggs. You can also purchase pickled eggs and store them ifnecessary.

Rawhoney—BecauseIhavebees,Ihavehoneyyear-round.Rawhoney(besides being great in my smoothie every day) is antibacterial, andpeopleuseitinskincare,soaps,andcandles.

Smoked salmon (packed in plastic sealed pouches)—Although Ipersonally am a staunch vegetarian, in times of crisis one cannotnecessarilyafford tobepicky. Inaddition,youneverknowwhomightbeseekingshelterwithyou;ifallelsefails,thesecanprovideexcellentnutritiontoyourcatsanddogs.

Chickpeas,beans,quinoa,andlentils—Thesearealldriedandcanberehydrated tomakehummus,pâtés, soups,or foruse instews. I sweartheykeepforever.

Coconuts—IalwayshaveyoungThaicoconutsinmyrefrigerator,whichare great for using in drinks, puddings, and dressings. You can alsopurchase canned coconut milk and tetra packs of coconut water ifnecessary. I have a case in my car in case of emergency. One of thefascinatingthingsaboutcoconutwateristhatdrinkingitisequivalentto

beinggivenan IV,whichmeans that it isnotonly tasty, it isgood foryou. Coconut water is great for drinking all the time, and not just inemergencies.

Nature’sWildernessRice—ThisistheonlyricethatisnaturallygrownanditgrowsinthenorthwestpartoftheUnitedStates.Icansoakandblossom it inmy dehydrator, or on a jar on a counter, and then addwhateverseasoningsorvegetables Iwant inorder tomakearicedish.Forthoseofyouwhouseheat,youcanalsocookthisrice.Ifyoudon’thaveadehydratoryoucanputthericeinwaterinaBall®jarandplaceitinthesunsoitwillblossom…basically,youarereplicatingwiththesunwhatthedehydratordoes.

Seasonings/condiments—Rawolives, pickles,miso, and spices are allgreat to have on hand to use with whatever you are making or as asnack.I justboughttwo22-poundbagsofseasalt.Seasalt isgreatforenhancing the flavors of food, but it is also necessary for makingfermented foods.Andspeakingofpreservingspices,picklingspicesarealsogoodtobuyinbulk.

Tomatoes—ThispastsummerIfrozebagsoftomatoesthatIharvestedfrommygardeninZiploc®bagssothatwhenIneedtomatoestherestoftheyear I canpopwhatever I needout of the freezer and turn it intosauces,soupsanddressings.

Packagedhealthysnacks—formethosesnacksarerawcrackers,norirolls,trailmixes,whetheryoumakethemyourselforyoubuythem.Youneverknowwhenyouwillneedthem.Takeresponsibilityforyourfoodandyourhealth—don’tleaveituptoothers.

Avocados—Usually found in my refrigerator, not only are avocadostastybuttheyprovidehealthyfats,whichraiseyourserotoninlevelsandkeepyouhappy.

Dehydrated vegetables—Dehydrating vegetables is a great way ofpreserving your vegetables, especially when the garden’s harvest is infullswingandisthreateningtogetaheadofyou!

Sauerkraut/kimchi/pickles—When the garden is harvesting, makingsauerkraut, Kimchi, and pickles are not only great to do and preserveyourgarden’sbounty,butif inwinterorifanapocalypticeventmeansthatyouwillalwayshavefoodonhandtoeatthatisreallygoodforyou.Ieatsauerkraut,kimchiandpicklesallyearround.

PRACTICEMAKESPERFECT

Justlikecompaniesandschoolshavefiredrillsincaseofemergency,itwouldbeprudent ifeachofusandour familieshadourownpersonalfiredrills.PickaSaturdayanddon’tuseanyelectricity,andseehowyouwould make it through the day. Implement your own family’s “RawSurvival.”Thatwayyoucanseewhatworksforyouandwhatdoesn’t.Thatway,when thedaycomes thatanapocalypticeventhappensyouwill be calm and prepared, because you know you have everything inplace and everyone knowswhat to do. Dealingwith crisis calmly andintelligentlycouldbemakethedifferencebetweenkeepingyouandyourlovedonessafe,ornot.

COLDHARDCASH

Remember:ifthepowergoesoutinyourarea,theATMswillnotwork.Neitherwillyourcreditcards.Makesureyouhaveenoughcashforyourfamily to live on for three months. This may sound like an absurdamountofcashtohaveonhand,butifahurricanecomesthroughandtakesoutyourwhole town,youmayneed to relocate toanother townandputyourfamilyupinahotel.

FIRSTAIDKIT

FIRSTAIDKIT

Havingafirstaidkitinthehouseisjustasimportantashavingoneinyour car. Make sure you have it well stocked with all the bandages,aspirin,ointmentsthatyouwillneed.Dependingontheseverityoftheevent,youmaynotbeabletogettohospitalandwillhavetotakecareofyourhealthandthatofyourfamily.

PLANAHEAD

Be responsible and start planning for you and your loved ones. Don’twaituntilaneventhappensandthenthinkaboutwhatyouneedtodo—bythenit’stoolate.IhadtestrunswithHurricaneSandyandIrene.JustasIstartedholdingrawpotlucksandwellnessexposbecauseIfelttherewasaneed,soIwillsoonbeginholdingget-togetherswithmyfriendstodiscuss “raw survival.” Consider starting similar discussions amongstyour friendsand family.Discusshow to stay connected,what todo inemergencies, andwhat needs to be done to prepare for them. Includebasic survival techniques,andhave someone showyouhow tobuildafire.Haveanursecomeintoteachyoubasicfirstaidandwhattoputina first aid kit. Start a communication chain, so that in case somethinghappens,thechainstartsandonepersoncallsthenext,continuingdownthe lineuntil everyone is informed.Wecan’t always counton the factthatwe’llhavepowertorunourcomputerssowecanemaileveryoneatonce.Andofcourse,wewillhavebasicrawfoodprepclasses.Ifwecangetpeopletostart“RawSurvival”groupsacrossthecountrylike they have with other raw potlucks and meet-ups, we can start aground swell of responsible people taking responsibility for their ownlivesandthatofourcommunities.Asacommunitybandingtogetherwecan tap in to eachother’s expertise.Onepersonmightbe anurse andcanberesponsibleforthemedicalneedsandthenextbeafarmer.Eachcouldteachtheothersothatwecantakecareofourselves.

C

CHAPTER7

GARDENINGFORSURVIVAL

onsiderthis:Ifyourfoodsupplyiscutoffduringacrisis,howlongwillyoubeabletofeedyourselfandyourfamily?Howlongcouldyousurvive?NowthatIhaveyourattention,let’sgetdowntobusiness.

WATERINGTHEGARDEN

It goes without saying that growing vegetables in your backyard (orwhereveryouhavethespace)canhelpsupplementyourfoodsupplyandkeep you self-sufficient. But in a real crisis, one that knocks out theinfrastructureforyourarea,youmightloseyourwateraccessforweeksata time. Inmyarea,wereceive42inchesofrainfallannually;ratherthan letting it run down into the streets, we capture the rain in rainbarrels. If everyonehad rainbarrels tocapture theirwater theywouldhave more than enough to water their lawns and gardens, as well ashavedrinkingwaterfortheiroutdoorpets.This is particularly useful when trying to grow sensitive heirloom

plants,andevenmoresowhengrowingorganicproduce.Itisverylikelythatyourtownormunicipalityplaceshardtoxins likechlorine inyourwater supply in order to purify it for human consumption.Unfortunately,thiscanbeharmfultoyourplantsifyouarehookingupyourhousetothelocalwatersupply.ProductslikeGard’nGroandotherdecholorinatorswillhelptoreducethesehardtoxins.Youcanalsouseeitherthedechlorinatedwaterorthewaterfromyourrainbarrelstofillfountains orwater dishes in your yard.Chlorinatedwater is almost asbad for backyard animals (like my chickens) as it is for the moresensitiveherbslikewatercress.

MAKEYOUROWNDISTILLEDWATER

MAKEYOUROWNDISTILLEDWATER

During times of catastrophe and crisis, the risk of available watersupplies becoming tainted or contaminated, whether through humanwasteorotherwise,issignificant.Theremaywellcomeatimewhentherainwateryou’vecollectedwillneedtogotoyouandyourfamilybeforeyour garden. Installing rain barrels on your property is one way toensure that thisoption remainsaviableone.Rainbarrelswill provideclean,distilledwaterandyoucanevenchoosetoaddthetracemineralsthatyouwouldlikeinyourwaterforyou,yourfamily,pets,andplants.You can purchase rain barrels from places like Gardener’s Supply, orsolar distillers can be purchased from suppliers like Solutions fromScience.

INDOORGARDENINGISN’TJUSTFORSURVIVAL

Sprouting is an excellent way to enjoy the benefits of raw food year-round.Seedsandbeansarehighinfiberandareeasiertodigestwhensprouted. The raw lifestyle requires that you not heat any food over118°F, but it also greatly emphasizes the importance of eating livingfood.Livingfoodmeanssprouts.Thegreatthingaboutsproutingisthatwhetheryouliveinatinyapartmentinacosmopolitancityorona40-acreranch,youcansprout ina jaronyourkitchencounter.Youdon’thavetohaveagreenthumbtosprout.Sproutingishealthy,economical,andisawayofgrowingsomeofyourownfoodincasethefoodsupplyshutsdown.Thereareseveralwaystosproutindoors.Youcansproutinjars, bags, or trays. There are also fancy electric sprouting units thathandleeveryaspectofwateringtheplantsforyou.Carefulcontrolofthewatering is vital, as water that is left standing in the containers cancausethesproutstorot.

JARSPROUTING

Forme, the easiestway to sprout is in jars. Sproutingdoesn’t take upmuch space, so if you live in a small apartment or a hotel room, thismethodisconvenientandeffective.

Suppliesneeded:

•Seeds•Jars•Cleanpurewater(non-chlorinated)•Rubberbands•Meshcloth,screen

Place the seeds in the jar, cover with water and place mesh cloth tocoverthejar.Usetherubberbandtoholdthemeshclothtothejar.Thenext morning pour out the water, keeping the mesh cloth on the jar.Rinsetheseeds/sproutswithwatertwotothreetimesaday.Eachtimeafter rinsing the seeds, making sure you have drained out all of thewater,laythejaronitssideonthecounter.Youwillnoticesomeseedssproutingrightaway,whileotherswilltakealittlelonger.(Seechartforgrowinglengths.)

SOILSPROUTING

This takesmore space.Youneedeithera racking systemor tablewithgrowinglightsorevenaheatedgreenhouseforbestresults.Suppliesneeded:

•Soil—organicorcompost•Seeds•Lunchroomtrays•Heavyweights

Placeseedsinajarorbowl.Coverwithwaterandsoakovernight.The

nextdayspreadahalfinchofsoiloverthetray.Spreadthesoakedseedsoverthesoil.Placeaninvertedtrayontopofthetray.Youcancontinuetodomultipletraysoryoucanjustplantonetray.Placeweightsontopoftrays.Whenthelivingsproutsarestrongenough,movethemtotrays.Remove the top tray andplace in the sun or under grow lights.Makesureyouwaterthesproutseachday.Somepeopleuseawaterbottletospraytheirsprouts,whileotherpeoplehaveactualwateringsystemsintheirgreenhouse.

MungBeans—Probablytheeasiestplantstosprout.Ifyouaretryingtoget your family to start eating sprouts, the mung bean might be theeasiestplacetostart.The optimum length is 1 inch, with a growth period of 3–5 days.

MungbeansarefullofVitaminC,iron,aminoacids,andpotassium

Sunflowers—Probably my all-time favorite sprout. You can sprout injust a couple of days, though if you plant in soil andwant full-grownsprouts, it can take a week to 10 days. Sunflower sprouts are full ofVitamin B, amino acids, calcium, phosphorous, iron, magnesium, andpotassium.Sunflowersproutskeeplongerthanmostothersproutsaftertheyareharvested.Whenyouharvestthesproutsfromthesoil,youcancut them with a straight edge blade, a sharp knife, or scissors. PlacesproutsinaZiploc®bagwithpapertowels.Thepapertowelswillsoakup anymoisture so the sprouts won’t rot so quickly. Leaving the bagopencanalsohelppreventthis.

Alfalfa—Aftermungbeans,alfalfaisprobablythesproutthateveryoneismostfamiliarwith.Itseemstobeinmostsaladbarsandsandwichesin public restaurants and cafeterias. Plus, if you aremaking nori rollsandwrapsitfitsinthewrapsnicely.Thebestlengthis1inch.Ittakes3to 5 days to sprout, and contains a wealth of vitamins and nutrients:VitaminsA,B2,C,D,E,niacin,minerals,zinc,iron,magnesium,aminoacids,andchlorophyll.

Broccoli—½inchisthebest length,withaharvestingtimeofthreetofivedays.Thesesproutsareamazing.TheyarefullofVitaminA,B,C,E,and K; calcium; iron; magnesium; phosphorous; potassium; zinc;carotene; chlorophyll; amino acids; trace elements; antioxidants; andsulforaphane. The broccoli sprouts are said to stimulate the body’snaturaldefensesagainstcancer.

Fenugreek—½inchisthepreferredlength.Thesesproutreallyquickly:just2to3days.Theyaregoodasalymph,blood,andkidneytonic,andcontainVitaminsAandC,iron,andphosphorous.

Chickpeas—Theseonly take2 to4days to sprout,with½ inchbeingthepreferredlength.ChickpeascontainVitaminsAandC,aminoacids,carbohydrate, fiber, minerals, calcium, magnesium, and potassium. Sofor those of you who don’t like bananas, chickpeas are another greatsource of potassium. Although I can’t imagine anyone not likingbananas!

Lentils—Itonlytakes2to3daysforlentilstosprouttotheiroptimumlengthof½inch.TheyarefullofVitaminC,iron,andaminoacids.

MICROGREENS

Aftersprouting,microgreensarethenextstepofaseed’sdevelopment.Youcangrowmicrogreensinyourowntraysandsoil.Youdon’thavetobe an industrial grower.Microgreens are seeds that are grown in soilafterestablishingrootsystemsandtheirfirstsetofleaves.Suppliesneededforgrowingmicrogreens:

•Cafeteriatraysorblackgreenhousetrays

•Soil

•Seeds—heirloom,organic

• Seedpress—canbemadeoutof cardboardorboardand isused tocreateaflatseedbed

•Cover—youcaneithercovertheseededtraywithdirtorwithmoistpaper/clothtowels

•Watering—spraybottles,hose,andwateringcans

•pHtestkit

•Lids

•Heatmats

TestKitforpH—JustasweashumansfunctionbetterwhenourpHisat theoptimumof7.4, somicrogreensalsoneed their appropriatepH.Youneedtotest thewatertoseeif it isacidicoralkaline. Ifyouneedyourwater tobemoreacidic,add lemon juice to lower thepH. Ifyouwant to raise the pH, add baking soda, powdered oyster shells, ordolomitelime.TheyalsohavepHteststripstotestthewater,similartowhatweusetotestourownpHlevels.

Let’sgetstarted.Fill your trays with soil. Spread your seeds over the dirt. Spread

evenlywith thewood or cardboard. Cover your seedswithmoistenedtowelorathinlayerofdirt.Wateryourplantssothattheentiretrayhasbeengentlysoaked.Ifyouarenotgrowinginagreenhouse,coverwithalidtospeedupthegerminationprocess.Ihavealsogrownmicrogreensrightinthedirtinmygreenhouseinthesummer.Besuretocheckyourmicrogreenseverydaytomakesurethesoil(andthetowel,ifusingthismethod)ismoist.Youdon’twantthemtodryout;nordoyouwanttoflood themeither. Balance is key.Youdon’t need grow lights to growmicrogreens.Findasunlitwindowsillorporch.Oncetheseedsstarttogerminate, remove the towel and the plastic lid.Microgreens grow atvaryingrates…sometakeonlya fewdayswhereasothersneeda fewweeks.You can harvest your microgreens after the first set of leaves have

poppedoutorwaituntilthesecondsethavecomeonthescene.Using

scissors,straightedge,orverysharpknife,storetheminaZiploc®bagleftopenlinedwithpapertowelstosoakupthewater.Waterwillrotthemicrogreens,justlikeitdoesthesprouts.Somepeopleevenputafanontheirgreenstodrythem.

PLANTINGOUTSIDE

Theclimate,amountofsunlight,space,andtimeyouhaveavailablewilldeterminewhattypeofgardenyouhave.Ifyouliveinanapartmentinacity,oracondowithasmallpatio,youmaybelimitedtopotsandearthboxes.IfyouliveintownlikeIdo,youshouldhavealittlemoreroom(Ihave a half acre.) If you can fence in the area; that can be useful forkeeping out common garden pests like rabbits. The great thing aboutusingaraised-bedstylegarden,whichIheartilyrecommend,isthatthebedscanalsocoveredwithblackgardenclothtokeeptheweedsdown.Youfirstneedtodeterminehowmuchtimeandspaceyouwantand

diagramoutyourgarden.Willyourgardenbeforvegetables,fruittrees,plants,orherbs(culinary/medicinal)?Thefactis,youcouldspendyourentirelifeinyourgarden;therearethatmanypossibilities!When industrialized farming took over from the small farmer, the

quality of our food dropped off and the use of chemical fertilizersincreased;thesefertilizerswehavesincelearnedaretoxictoourhealthandwell-being.Whentheindustrializedfarmingtookover,thesoilgotcompromised, and that’s why our produce isn’t as nourishing to ourbodiesasitoncewas.Thenutritionalvalueofproduceisdirectlyrelatedtothequalityofthesoilitisgrownin.In my raised beds I growmy main vegetables, those that need the

mostsun:tomatoes,peppers,zucchini,cucumbers,andeggplants.Igrowmywatercressinmyfountain.Mybeansandpeasinmyearthboxes.Igrowmyherbs inpotsout inmykitchen,sothat theycanbeonhandwhenI’mcookinginthekitchen.Ihaveasmallgrow/startgreenhousewhere I grow my seedlings and my greens (although I could use thegreenhouseforquiteafewotherthings;itissortofavariableplantingarea).Thisisjustanexampleofthesortoflayoutyoucanhaveforyourgarden,aswellastherangeofproductionevenasmallspaceiscapable

of.Iwouldlovetohave40acreswithwhichtogrowvegetablesandraiseanimals. But you don’t have to have a huge property to start growingyourownfood,takingcareofyourownhealthandsurvival,andtakingresponsibility foryourself.Bytakingresponsibility foryourownhealthand well-being, you are making a strong start toward your ownindependence.

HONEYANDBEEKEEPING

Rawhoneyisnotonlygoodforyouinternallybutitisalsoantibacterial,whichmakes it a useful first aid tool. If you have a wound, you canapplytherawhoneytothewoundtokeepitmoist.IrecentlyhadsomemelanomaremovedandIhadtokeeptheincisionsmoistandbandagedatalltimes.IcouldhaveusedvitaminEoil,aloeveragel,orrawhoney.Manypeoplealsousehoneyinskincreams,asitisanaturalhumectantand attracts moisture to the skin. It also rejuvenates the skin andcleansesyourcomplexion.Youcanalsousethebeeswaxtomakenaturalcandles,which are denoted by a light fragrance andwhichdon’t burnblack.So the health benefits of eating honey arewell established. Keepingbeesyourselfallowsyoutohavethefreshestorganichoneypossible,aswell as aiding in the pollination of your garden. Forty percent of allpollination isdonebyhoneybees,whileanother40percent isdonebybutterflies). In fact, there are a number of resources available to learnhowtobetterattractbutterfliestoyourplants.Betweenthebeesandthebutterfliesyou shouldbeable tokeepyourgardenwell-pollinatedandproductive.Inaddition,beekeepingcanbeaverysoothingandcenteringhobby.Awordofwarning:whenIstartedbeekeeping,Iwasn’tallergic.Theysaythatifyouhaveareactionatthebeginningoftheseason,bytheendof the season you’ll be immune. Ironically, Iwas just the opposite. Bytheendof the first seasonmyreactionskeptgettingworse. It’sbest towearafullbeekeepingsuitandkeepanEpiPenhandy,justincase.Butdon’tletthefactthatyoumightbeallergickeepyoufrombeekeeping.

There are sensible precautions that you can take. On the other hand,don’tfeelobligatedtotrybeekeepingifitcausesyouundueanxietyandstress. The best way to learn about beekeeping is to take classes andconnectwith your local bee club to learn the skills involved. The beecommunityisveryhelpful,andverywillingtosupportoneanother.

ROOTCELLARS

Root cellars are another greatway of preserving your food for longer.Whetheritbeforeverydayuse,orforkeepingyouandyourfoodsupplysafe fromabovegroundearthevents,arootcellarcanbean invaluableadditiontoanyoff-the-gridhome.ManyhomesinmiddleAmericahaveroot cellars and/or below ground shelters for both of these purposes:keeping safe from hurricanes or tornados, as well as efficient foodstorage.Evenifyoudon’thaveacellar,youcanconstructamakeshiftpersonalrootcellarusingagarbagecanandsand.Thisallowsevenpeoplelivingincityapartmentstohaveagarbagecaninaclosetwithwhichtostoreyourvegetables.

FOODPRESERVATION

Dehydrating is one of the easiest andmost effective ways to preserveyour food. If youwish to dehydrate fruits and vegetables, you simplywashandcleanthefruitorvegetables,cutthemintoslices,andlaythemflatontheshelvesofyourdehydrator.Setthedehydratorat105°Funtildried. Solar dehydrators—whether you make your own or purchasethem from a supply store such as Lehman’s—is another way todehydrateyoufruitsandvegetables.Anothergreatfoodpreservationoptioniscanning.Forcanning,youwillneedthefollowingsupplies:

•Glasscanningjarswithtwo-piecelids

•Boilingwatercanner

•Jarlifter

Startbywashingthejarsandlidsinhot,soapywater.Airdryjarsandlidsandsetaside.Fillthecannerwithhotwaterandheattoasimmer.Remembertokeepthewaterhot,sothatitisreadyforprocessing.Placethevegetables,inthiscasetomatoes,inawirebasketandlowerintoalargesaucepotofboilingwater,toblanchthem30to60seconds.Takethebasketofblanchedtomatoesanddropitintocoldwatertostopthecookingprocess.Onlyblanchthetomatoeslongenoughsothatyoucanpeelandcorethem.Packthetomatoesintohotcanningjars,addingonetablespoon fresh lemon juice toeachpintand two tablespoons toeachquartjar.Add½teaspoonsaltperpintjaroroneteaspoonsaltperquartjar. Ladle boilingwater over the tomatoes and fill each jar, leaving½inchheadspace.Screwthetwo-piecelidsonthejarsuntilsecure.Thisprocesstakes40minutesforpintsand45minutesforquartsinaboilingwatercanner.

PICKLINGANDFERMENTING

Fermentingisreallysimplifiedbytakingyouringredients—whetheritbecabbage,carrots,apples,beets—andslicingordicingthem,thenplacingthem in abowl andadding the salts/spices. In the caseof fermenting,you can pound the salted vegetables until they produce liquid, packthemintoaBall®jar,andpushdownontheingredients,leavingahalfinchatthetopofthejar.Makesureyouleaveahalfinchofliquidaboveyourfermentedmixture.Ifyouthinkyouneedalittlemoreliquid,youcaneitheraddwater;alternatively,youcantakealittleofthemixtureand liquefy it in blender and pour it over the vegetables. Remember:leaveagoodhalfinchatthetop.Letthefermentedvegetablessitonthecounter until fermented. Place in refrigerator or cold dark basement.Dependingonthetimeofyearandwhereyouliveitcouldtakeacoupleofdays.Picklingisreallyverysimilartofermenting.Taketheitemyouwishto

pickle,combineitwithsaltandpicklingspices,andcoverwithaliquid

—beetkvass,water,orapplecidervinegar,thelistgoeson.Coverwithaclothandplaceinadarkspot.Storeinrefrigeratorordarkspotwhetheritbeinyourbasementorrootcellar,orthebackofacoolcloset.

WILDEDIBLES

Thebestwaytolearnaboutwildediblesistotakeaclassinherbalism,permaculture,orhomesteading,orjoinyourlocalwildediblesmeet-upinyourpartofthecountry.WhatIloveaboutwildediblesisthattheygrow in your back lawn.Most people consider them to beweeds, butironicallymostwildediblesaremorepotentthanthe“superfoods”andwheatgrass that everyone raves about. I remember thatwhenweweregrowingup,myMomwouldpayusapennyapiecetopulldandelionsoutof theyard, as she considered them tobeaweed.Whereas today,teas and tinctures are made for medicinal reasons from those same“weeds.”Dandeliongreenscanbeeatenor juiced,and the flowerscanbemadeintomarmalade.Ifyouarelowoncash,it’snicetoknowthatallyouhavetodoiswalkoutonyourbacklawn,andyouhaveawholebuffet.Forthisreason,Iwouldrecommendnotsprayingyourlawnwithweedkiller,asyoudonotwanttoingesttoxicchemicals.Therearealsolots of books available with color plates and detailed information fordifferentpartsofthecountry.Whatisedibleonmybacklawnmaynotevengrowinyourbacklawn,so it is importanttoeducateyourselfonhowtoidentifywildplantsforyourarea.SomebasicsthatIhavelearnedinmypermacultureclasswithMelissa

MilesofPermanentFutureinclude:

•Nevereatawildfoodifyouarenotsureofitsidentity.

•Notallpartsofedibleplantsareedible.

• Some plants are only edible at certain times of the year and somerequirespecialpreparationbeforetheycanbesafetoeat.

•Eatonlyinmoderation(especiallyifyou’veneverbeforeconsumedaparticularplant).

•Don’teatplantsthatgrowinpotentiallycontaminatedareassuchasnext to roads, former dump sites, most cemeteries, current andformer industrial areas, and fields that have been sprayed withchemicals.Plantsintheseareasmaycontaintoxinsandcanbeunsafetoeat.

•Avoidover-harvestingofwildfoods,exceptforaggressiveorprolificnonnativespecies,asitmaycausethemtobecomeextinct.

Wild edibles aren’t just for eating when the power goes out, but ineveryday life as well. They are power packed. So many of the wildediblesare found inherbal remedies thatpeopleuse tomake teasandmanyof today’sdrugswereactuallyderivedfromherbsandedibles.Aside benefit of harvesting and eatingwild edibles is that it keeps yougrounded,walkingforexercise,andbreathingfreshair.OnceyoustarttolearnaboutwildediblesandhowGodcreatedthemtohelpusliveahealthier life, you may be almost overwhelmed with amazement.Ironically,somepeoplethinkthatthesolebenefitofeatingwildediblesiseitherforself-sufficiency,forlivingoffthegrid,orforemergencies.Tothecontrary,eatingandusingwildediblescanhelpyouliveyourlifeatoptimalhealth.Longbeforetherewerepharmacies,peopleusednaturalremedies.Andmanyofthepharmaceuticalmedicinesweusetodayarebased on those same natural remedies. So, you can avoid usingchemicals;itismuchbettertomakeuseofnaturalplantsoringredients(orboth).ThemoreI learnaboutthemanyusesofherbsandwildedibles, the

more I stand in aweof creation.TheAudubonSocietyhasbookswithcolorpicturesofwildedibles foreachof thesectionsof thecountrytohelpyoubetteridentifythewildediblesinyourarea.Joinalocalwildediblesmeet-up to learn about themany uses for those helpful plantsyou’vealwaysthoughtofasweeds.Thetruthis,yourbacklawnisreallyagoldmine.Bonappétit!

I

CHAPTER8

GETOUTOFDODGE!

n times of emergency, your children and pets will be completelyreliantonyou forprotectionandguidance. If youappearuncertainorfrightened,they’llpickuponitandfollowsuit.Thebestwaytoensurethatanyandallemergencyresponsesaresmoothandeffectiveistobewellprepared.Staycalm;keepyourheadandfocus.Ifyouaregoingtofallapart, save it fora later timewhen thekidsare sleepingandcan’thear you crying. Staying calm, focused, and acting swiftly yetdeliberately when you only have moments to spare may make thedifferencebetweensavingyour livesornot.Knowwhatyouneed,andknowwhereitisandhowtogetit.

BACKPACK

EverychildIknowhasabackpack.Iremember,whenIwasyoung,mymotherwouldalwaysmakesurewehadtoysorgamestooccupyustokeepus fromgetting restless. Inyour travelbackpacks,make sureyouhave travel games, batteries, pencils, pens, or crayons, paper, and anyfavorite stuffed animals that your childmaywant or need in order tostayoccupiedforprolongedperiodsoftime.Inaddition,makesuretheyhave dry change of clothes (shirts, bottoms, underwear, stocks, plasticponchoincaseofrain,andsweatshirt).

ADULTBACKPACK

In the adult backpack, in addition to your clothes (shirts, pants, extrapair of sneakers, shoes, socks, underwear, plastic fold-up pouch,sweatshirt),youmaywanttokeepextrasforyourkids,justincasethe

childisseparatedfromhisbackpack.Ifyouhaveababy,youdefinitelywanttohaveababyto-gobagandbabyextrasinyouradultbag.

TOILETRYTO-GOBAG

Atoiletrybagshouldcontainthehealthandbeautyaidsyoumayneedoverthecourseofatleastaweek.Italsoprovidesanexcellentplacetokeep your first aid kit. Include your basic toiletries such as soap,washcloth, shampoo, conditioner, and shaving equipment (and for thegirls, yes, even your makeup). Your kit should also include a pair ofscissors,pensandawriting surface,andaportable sewingkit (incaseyou need to repair your clothes). Youmay even want to include wetnaps to wash sticky hands and fingers, in case there is no bathingpossiblewhereyouareforcedtogo.Makesureeverybag,nomatteritspurpose,hasaflashlightandextrabatteries. Include lighters in case you need to make a fire to keepyourselfwarm.IalsohaveatravelsizebottleofdetergentincaseIamforcedtowashmyclothessomewhereotherthanhome.Ihavetheinsolehandandfootwarmersinthisbagaswell.Basically,Ileavethisbaginmycaratalltimes.Otheritemsyoumaywishtoconsiderinclude:plasticgloves,Ziploc®bags,andtravelutensils.Whether it is your clothes or your toiletries, pack everything inZiploc®bags.Youwant tokeep theclothesdry; ifoneof the toiletriesweretoopen,youwouldn’twanteverythingelsetogetwet.

RECORDS

Make sure you keep extra copies of your birth certificates, checkbook,copiesofyourcredit cards,andextracash. If thepowergoesout,youwillneedphysicalmoneyonhand.

TOOLBOX

TOOLBOX

Mostpeoplehaveasmall toolbox in theircar. Ifyoudon’t, itmaybesomethingyouwanttoconsideracquiring.

MAPS

Make sure you have maps and/or a working GPS. I also havedownloaded directions for known “safe havens”: homes of friends orfamilywhere I know I can go to in an emergency. Those downloadeddirections are already in the pocket in my car door. Have a supportnetwork,andknowhowtogettoit.

BARTER

Insomesurvival situation,wemayhave tobarterour talentsandgiftswithoneanother.Thinkaboutwhatyouhavetoofferandwhatyouwillneedfromothers.Thismaynotbesomethingthathasevercrossedyourmindbefore.Inatownnearme,Iamamemberofatimebank,whichisabartering system thatplacesa setvalueonaperson’s time,allowingpeopletobartertheirservicesinfixedincrements.Forexample,apersonmightneedcomputerhelp,and trade for thatneedwith someonewhoneedslawncare.Anotherpersonmightneedhelpmoving,sotheymightswapwithsomeonewhoneedsbabysitting.Acommunitytimebankisagreatwayofbarteringyourservices,cashfree;plusitprovidesexcellentopportunitiesfornetworkingandpluggingintoyourlocalcommunity.Ifyoudon’t alreadyhave a similar system in your area, consider gettingyourfriendsandneighborstogethertostartone.

PETS

I have pet carriers formy animals; I’d never leave thembehind in anemergency. If you have pets, make sure to keep their carriers in the

garage(ratherthantheattic,forexample)sothattheycanbereadytogoat amoment’snotice. If your animals require space, or aren’twell-suitedtonewplaces,youmaywanttoconsidersomesortofcollapsibleplaypenorfencingtokeepthemsafeandsecure.

SLEEPINGARRANGEMENTS

Sleepingbagsandtentsaregreattothrowinthebackofyourcarwhenyou have to get out of Dodge, especiallywhen you don’t really knowwhereyouaregoing.

WATERPROOFOUTDOORBLANKETANDSLEEPINGBAG

Ihave two sleepingbagsandawaterproofoutdoorblanket;youneverknowwhereyouwillendup!Ikeepthewaterproofblanketinmycaratalltimes.

LIGHTSOURCES

Alwaysmakesureyouhavesufficientilluminationonhand.Formypart,Iuseavarietyoflightsources:

• The “Gorillatorch.” This is an 100-lumen flashlight that can bemounted anywhere for hands-free illumination. The feet are alsomagneticandwillletyoumountitontometalobjects.ItispoweredbythreeAAbatteries;anotherreasontostockuponyourbatteries.

•Traiblazerheadlamp.Aheadlamp,byitshands-freenature,canbeaveryusefulthing.Thismodelalsohasaswitchforlow,medium,orhigh,aswellasastrobefeature.

•The“30-DayCampLantern,”putoutbyLLBean.Thislanterncanrunupto30daysonlow,andhasaremotecontrol.

• Solar lantern. This gadget is one that I particularly appreciate. Inaddition to being a solar-powered lantern, it’s also a water bottle,usingthewatertorefractthelight.

BINOCULARS

ThisissomethingIaddedtomyrawsurvivalkitonlyrecently.Ialwayswantedapairofbinocularsforbirdwatching,buthadneverpurchasedapairformyself.Whilenotstrictlynecessaryforsurvival,binocularscanbequiteuseful.

EMERGENCYSOLARRADIO

WhetheryouareinthehouseorforcedtogetoutofDodge,asolarradiois good to havewhen the power goes out. Besides using solar power,mostmodelscanbehand-cranked,orelserunoffbatterypower.Asolarradiowillallowyoutotuneintoweatherupdates,aswellastoAM/FMradio.

WARMCLOTHING

Whether it’s long underwear or a heavy coat, you may need to layeryourclothingtostaywarminanemergency.

STRESSRELIEVERS

ThisisgoodwhetheryouaregettingoutofDodgeorinhousesurvival.This can extend anywhere from a favorite book to an herbal stress

reliever,likebachflower.

UTILITYTOOLS

I have awoodman’s tool and a utility knife, both bought through ProTool Industries in Boyertown, Pennsylvania. In addition to its being ausefultoolforsurvival,itcanalsobeusedforself-defense.

CAMPSTOVESANDCOOLERS

ThecoolerthatIuseholdsfoodforfivedays,whichisgoodwhetheryouhaveto“GetoutofDodge”oryouhavetostayinyourhomeandyourpowergoesout.Evenifyourpowergoesoutforweeks,ifyouhavethecooleryoucanaddicetokeepyourfoodfresh.The “Crisis Cooker” from Solutions from Science acts as a stove to

cookyourfoodandalsoasaheatsourcetokeepyouwarmifneedbe.YoumayaskwhyarawfoodisthasaCrisisCooker.Remember,youcanstill warm soups and food on a Crisis Cooker without heating it over118°F.Nottomentionthat,duringdesperatetimes,youmaynotalwayshavetheluxuryofstayingraw.

TheCrisisCookerfromSolutionsfromScience.

PROTECTION

Thismaybeacontroversial topic to some,butnoteveryone isable tokeeptheirheadinacrisissituation.Noteveryonewillbeaspreparedasyou, and somemay resort to force to obtainwhat they need. In thesesituations, you need to be able to defend yourself. While I do haveweapons,IhavealsolearnedtousethemeffectivelysothatIcanprotectmyself, my pets, and my home. This is an important aspect ofpreparation,notjustintermsofweaponrybutingeneral:duringatimeofcrisis isnotwhenyoushouldbe learning touseyourdevices.Makesureyouarecompetentwithallyoursurvivalequipmentwellbeforeyouhavecalltouseit.

WATER

The “Hot Water Rocket,” another great product by Solutions fromScience, isa lightweight,portablewatercontainer thatuses the sun toheatapintofwateralmosttotheboilingpoint,inaboutanhour.So,ifyour power goes out and you’d like to bathe with warm water, thisgadgetwillallowyouto.Inaddition,thiscanhelpdisinfectwaterfromariversourcebydestroyingbacteria.

The“HotWaterRocket”bySolutionsfromSciencecanhelpprovideyouwithhotwaterinacrisissituation.

There are also a great many gadgets for making water potable. IpersonallyuseabottledwaterpurifierbyKatadyn;itisagreatsolutionfor making water potable while traveling, whether you’re abroadbackpacking, or if the local water supply becomes tainted.Make surethat,iflikemineyourpurifierhaslimiteduses,youbuyrefills!While not all drugstores carry them consistently, iodine tables areexcellentforwaterpurification.I also have a collapsiblewater cooler on hand, as it is foldable andeasytostoreandsetupwhenneeded.Makesureyourpurchaseisalsoapproved for food, and made of high-grade polyethylene so you cancarryotherdrinksbesideswater.

TOILETS

TOILETS

Many places offer some sort of portable toilet (I use the “RelianceLuggable Loo” available from REI) which is basically a bucket with atoiletseat.ThiswayifyouhavetogetoutofDodgeyoucanthrowthisin the car and have your own personal toilet facilities. I advise liningyourswithagarbagebagforeasierclean-up.Iknowthat,asyoureadthesechaptersonpreparedness,youmightbefeelingabitoverwhelmed.You’reprobablythinking,“Howintheworldam I going to put all this together?!” It’s not as hard as you think, solongasyougoonestepattime.Takeadeepbreath.Startbylookingatwhatsuppliesyoudohave.Then,lookatthesectionsofthisbookthatapplytoyou.Forexample: Ifyoudon’thavepetsorchildren,don’tgooutandstockupondiapersorpetfood.Where do you need help first? Is it easier for you towork on youremotionalsurvival,orwoulditbeeasiertomakealistandstockuponcanning equipment?Eachweek,whenyou go to the store, purchase anewitemforyour“in-housesurvivalkit”or“getoutofDodgesurvivalkit;”thatway,youwon’tbreakthebankbybuyingeverythingatonce.Connectwithacounselor,pastor,or friend toworkonyouremotionalwell-being.Or,ifyoulovegoingtothesportinggoodsstore,pickupanREIorLLBeancatalog!Startworkingonbuyingyoursleepingbagandtent.Have funwith it.Haveasleepover inyoursleepingbag,whetheryou’rebigkidsorlittle.Starttotalkwithinyourcommunityabouthowyou can support each other in everyday life and during survivalsituations.Raw Survival is justwhat I have put in place.Use this as aguidelinetoput inplacewhatwillwork inorder foryouandyours tothrive.Inthenextchapter,youwillfindacollectionofsimple,yetdeliciousraw recipes that can be easily adjusted to accommodate every livingsituation,whetheryouare looking to liveoff thegridonapermanentbasisorfindyourselfsuddenlywithoutpowerduetoanaturaldisaster.Moreimportant,theserecipeswillhelpthosewhojustwanttoliveandeatsimplyandbehealthy.Lifecanbecomplicatedattimes.Keepyoureatingsimple,easy,tasty,andhealthyforyouandyours.

T

CHAPTER9

RECIPES

herecipesinthisbook(inmostcases)areverybasic.Whetheryouareabeginneroraregoingthroughacrisis,thesewillbeveryeasyforyoutoprepare.Ieatverysimply.Ineedtomakefoodthat’seasy,quick,tasty,andgoodforme.Ialsolikeittolookgoodandtastegood.WhenIfirst started this healthy journey, almost 25 years ago, what was outtherelookedalrightbuttastedlikecardboard.Nowit’sexquisite,anditismypleasuretosharethesenewculinarydiscoverieswithyou!Forthoseofyouwhoarenewtorawfoodsorhealthyliving(orboth),

I have kept these recipes very simple,with the hope that youwill beinspiredtopursuesomeofthemorecomplexrecipeslateron.Thisbookisintendedtobeyourbasicmanualforlife;notonlyforeatingbutforeveryday living in today’s new world. It’s different than when I wasgrowing up. Growing your own food, preparing your own food andlivingahealthylife isnownotonlygoodforyourhealth; it’sgoodforyour wallet. The preparations in this book will cost you far less thanbeinginthehospitalforamonth.It’s important to remember, when buying your food, to buy it

intelligently. For example: I buy my wheatgrass in trays because it’scheaper.Cut itoff thematandplace it inaZiploc® bagwithapapertoweltosoakupthemoisture.MybananasIbuygreenandbythecase,soas toget themcheaper (theyalsokeep longer!) If youhavea largefamily (or several people going in together) itmight be best to buy acase.Ipurposelybuyenoughtogetthebulksizingorwholesalepricing,bothbecauseit’scheaperandbecauseIdon’twanttospendmytimeandmoneydrivinghere and there to find something. Talk to your organicfoodprovider;mostpeoplewillworkwithyou,andeventhatlittlebitofinteractioncannetyouabetterdeal.Theserecipesaredesignedtotakeyoualonganaccelerated learning

curve. Iwill giveyou thebasics and thengiveyouoptionsonhow totake itupanotch,orhowtomakealterations to suit individual tastes

andcravings.AsalwaysmyprayeristobeusedbyGodandtomakeadifference.Ishare these frommyheart andpray that as yougoon this journey totransformyourlifeandtodomorethanjustsurvivebuttothrive.

RAWSURVIVALKITCHEN

Thetoolsusedinaneverydayraw,healthykitchenwillinsomewaysbevery similar to a “Raw Survival” kitchen. For those tools that needpower,Iwillincludeanalternative,power-freetool.Everykitchenneeds:

•Agoodsetofknives:chef,paring,serrated,cleaver,etc,alongwithasharpener and carrying bag. You will be able to use your knifecarryingbagwhenyou“GetOutofDodge.”

• Ice creamscooper:used for cleaningout coconutmeat fromyoungThai coconuts. Also good for scooping out seeds from variousvegetables.

• Basic utensils: those items we use every day in our kitchens, butwhicharealltooeasytoforgetwhenyouareinahurry,franticallygrabbingnecessities.

•Choppingboard

•Vitamix®HighSpeedBlender(useselectricity)

•ManualGSIOutdoorsVortexBlender(purchasedonline)

•Tribest®FruitStarJuicer(useselectricity)

•Tribest®GreenStarEliteJuicer(useselectricity)

•CuisinartFoodProcessor(useselectricity)Canalsobeusedmanually

• Tribest® Health Juicer: a small manually powered juicer. It juices

wheatgrassaswellasvegetablesandfruits.

• Tribest®personal juicer:asmall juicerthatuseselectricityandwillfitinyoursuitcase.Italsogrindsnuts.

• Manualnutgrinder:grindsnutsandmayneedtobeusedwhenthepowergoesoutandyouwishtomakeanutpâté.

•Potatomasher:goodformashingyournutsandingredientsforapâtéorsmoothiewhenthepowergoesout.

•Mortarandpestle:Allowsyoutogrindyournutsandseedstoafinerconsistencywhenthepowergoesout.

•Mixingbowls,Tupperware®bowls,glassbowls(withlids)

•Spiralizerformakingpasta

•Mandolineforslicingvegetablesthinly

• Parchmentpaper,waxpaper, aluminum foil, plasticwrap, assortedZiploc®bags

• Cheesecloth: usedwhenmaking fermented cheese and sauerkrauts.Couldalsosubstituteasabandageifneedbe.

• Ball® jarswith lids (assorted sized):Ball® jarsaregreat for storingyour nut milks, juices, soups, sauces, dressings, sauerkraut. I evenfreezefoodinthem.

• Tribest® Sedona (or Excalibur® Dehydrator): great for dehydratingfruits and vegetables, marinating foods, warming foods, andblossomingrice.Forthoseofyouwhoeatmeat,youcanmakemeatjerky indehydrators.Be sure topurchaseTeflex sheets, asmanyofyourcrackerandcookierecipesthatneeddehydratingwillstartwiththerecipeondehydratortrays.Ifyoudonothavedehydratortrays,youcansubstituteparchmentpaper.

• Solardehydrators: Ihavea solardehydrator thatwasbuilt tohold

Excalibur® dehydrator trays. There is an assortment of designsonline.Youcanevenmakeasolarovenoutofcardboardboxeslinedwithaluminumfoil.

•Matches:necessaryifusingacampstove,fireplace,firepit(inhouseorout).

•Nutmilkbags,formakingnutmilk.Fortheladies,youcanalsouseaseparatenutmilkbagtowashyourpantyhoseanddelicates.

Iknowthisallsoundsveryelementaryandyouprobablyhavemostofthesethingsinyourkitchenalready;butwhenyouaregoingthroughachallenging time, the more you can use this book as a checklist, theeasier it will be for you. You’ll have enough on your mind as it iswithoutneeding tomemorizewhatyouwillneed foryourkitchen—athomeoroutofDodge.

FOODSTORAGE

I also have a canner which lets you cold-pack and canned fruits andvegetables. Cold or raw packing is simply packing the jars withnoncooked vegetables. For example, you can blanch tomatoes justenough to remove the skins and core them.Thenpack theheated jarswith cold tomatoes, lemon juice, and salt, and cover them with hotwater, leaving a ½ inch space at the top of the jar. Remove any airbubbles,andthenscrewonthetwo-piececanninglid.Processthequartsfor45minutes inaboilingwatercanner.To learnmore,TheBallBlueBookisyourcompleteguidetopreserving.Ialsohaveapressercannerwithagaugeforcanningvegetablesand

meat.Youcanalsocold-packwithyourpressurecooker.Idon’teatmeatmyself,butIfinditfascinatingthatyouareabletocanmeataswell.Soforthoseofyouwhodoeatmeat,thisisagreatresource—whetheryougo out and hunt your meat or purchase bulk packages of meat forcanning.Thebeautiful thing about canning (as opposed to freezing) isthatifthepowergoesoutyourfrozenfoodwillberuined,whereaswithcanning the food is preserved. Plus, this process vastly improves the

portabilityofyourfoodstores!Youcanthrowjarsoffoodinyourcarifyouhavetoget“outofDodge.”

MANUALBLENDER

Todaywe rely soheavilyonequipment thatuseselectricity,we forgetthat in the old days we all had crank/manual equipment, and stillmanaged to get everything done! I recently purchased aGSIOutdoorsVortex Blender, as well as a manual Kitchen King Pro CompletePreparation Station. Online, you can find an assortment of manualblendersandfoodprocessors.Theyevenhaveawinchyoucanpurchaseforthebackofyourcarwhichallowsyoutodockyourmanualblender.Any of these manual blenders would be an ideal substitute for aVitamix®, Tribest®, or other high-speed blenderwhen preparing theserecipes,whenelectricityislimitedorunavailable.

BATTERY-POWEREDBLENDER

In addition to using a manual blender, you can purchase a battery-powered blender from a variety of camping supply catalogs or onlineretailers.However, if you’d rathernotmake theexpensivepurchaseofeither a battery-powered or manual blender and you already have aVitamix®blenderorsomethingsimilar,thereisanotheralternative.Forthismethod,youwillneed:

•a1,000Wattinverter

•a12voltbattery

First,plugyourblenderintothebattery.Theoptionsforchargingyourbattery in an emergency situation include charging it off of your car’sbattery (after attaching the inverter to the battery and running theelectricitythroughit);orifyourcarbatteryishiddenorotherwisehardtogetat,youcanuseasolar-poweredbatterycharger.

BIKE-POWEREDBLENDER

BIKE-POWEREDBLENDER

Availableeitherasastand-aloneunitorasanadd-ontoyourbicycleathome, Rock the Bike has recently developed amanual blender that ispoweredbyyourpedaling!Theycomeinavarietyofmodels(ofcourseIpurchased the unit for the Vitamix®!) and are sold with a stationarystand for your bike. Creating healthy, filling smoothies while youexercise—whatcouldbebetter?

Left:Thenewmanualpowered“FenderBlenderPro”fromRocktheBike.Right:TheVitamixattachmentfortheFenderBlenderUniversalefromRocktheBike.Photoscourtesy

ofWilsonatRocktheBike.

LIQUIDSURVIVALRECIPES

Therecipescontainedinthefollowingsectionwillbetheeasiestrecipestobeginwith.Whetheryouarenewtorawfoods,orareaveteraninthemidstofacrisissituation,theserecipesaresimple,quick,andaboveall,tasty!Drinksareeasytomake,easytotransport,andeasytodigest.Ifyou

are stressed out and your stomach is upset, drinks will go downsmoothly. We go through many stages of life and crisis. You have to

learnwhentobegentleonyourbodyandyourspirit.IntheolddaysIwouldhavepushedmyselfbeyondbelief,butIhavesincelearnedtobegentler tomyself. Plus, you don’t have to be a brain surgeon tomakedrinks. It’s really simple: throwwhat you like in theblender or run itthroughthejuicerandpushthebuttontostart.It’sthatsimple.My preferred high-speed/high-powered blender is the Vitamix®. My

Vitamix®hasbeenmy friend foralmost20years.Whydo I call itmyfriend? I call it my friend because I use it every day. In a studycomparingover50blenders,theVitamix®wasratednumberone.Soifyoudon’twanttotakemywordforit,youcantakethestudy’swordforit.MyfavoritejuiceristheTribest®GreenStarEliteJuicer.Ihavegone

throughmultiplejuicersandthishasbeenmyfavoritejuicerforyears.Iuseiteveryday.That being said,while the Vitamix® and Tribest® Green Star Juicer

arebothgreatwhenyouhaveelectricity(orwhenyouhaveagenerator)they aren’t ofmuchuse if yourpower goes out. For times like these IhaveaTribest®HealthyJuicer.It’sahandcrankjuicer,smallandlightenough to take with you when you travel. I like this manual juicerbecauseitalsojuiceswheatgrass.Sowhat do you dowhen your power goes out and you can’tmake

yoursmoothieswithyourbelovedVitamix®?If the power goes out and you can’t use your Vitamix® blender to

make a dressing or soup, you canmash the ingredientswith a potatomasher,oruseamortarandpestleasabackup.Pleasenotethatifyoudon’thaveaVitamix®youcanuseyourexistingblenderuntilitdies.Idon’twantyouthinkingyoucan’tstartthislifestyleuntilyoupurchaseaVitamix®.Usetheblenderyouhave,andwhenthetimecomesthatyouarereadytopurchaseaVitamix®,youcanthenmaketheinvestment.

SPIRALIZERS

Thegoodnewsaboutspiralizersisthattheydon’tneedelectricitytorun.It justneedsyourmusclepower.Place the squash, zucchini, redbeets,yamsoranyotherhardvegetablesinthespiralizerandvoila,youhave

spiralizedvegetablesthatlooklikepasta.

BasicNutMilkPrep:10minutes

2cupsraw,soakednuts12datesorfavoritesweetenersuchasrawhoney1(or2)tablespoonalcohol-freevanilla(Ilovevanillaandcangetprettyheavyhandedwithit)

6cupswater

Combine ingredients in a Vitamix® High Speed Blender and blend onhighspeeduntilthoroughlyblended.Placenutmilkbagorstraineroverlargebowlandpourmilkthroughbag.Milkbaguntilallthemilkcomesout. Store milk in a large, sealed canning jar and store in yourrefrigerator.Youcanfreezethepulpandsaveforlatertomakecrackers,croutons, or scones. Alternatively, you can save your almond pulp tomake Mock Chicken Salad or Mock Tuna Salad (see recipes on thispage).

WORDSFROMLISA:I usuallymake almond nutmilk, but you can alsomake cashew,Brazilnut,hempseed,orsunflowerseedmilksoranycombinationsofthese.Brazil nuts contain selenium and are also good for boosting

depression. Sunflower seeds combat fatigue and ease tension.Almondsarealmost likea super foodunto themselves.Theykeepyou feeling full longer and have high fiber content. Cashewscontainessentialminerals,suchasmagnesiumandcopper.

WORDSFROMLISA:Didyouknow:In2009,theFDAacknowledgedapetitionfromtheInternational Dairy Foods Association and the National MilkProducers Federation that sought to drop the FDA requirement tolabelmilkandotherdairyproductsas“artificiallysweetened”whentheycontainsweetenerssuchasaspartame.Aspartameisusedinarange of products including diet soda and yogurt. The agencycurrentlyletsthedairyindustryusetheunmodified“milk”labelforunsweetenedmilkormilkthatcontainshigh-caloriesweetenerslikesugar and high fructose corn syrup. Some researchers have foundthat artificial sweeteners alter people’s brain chemistry, makingthem crave higher-calorie foods, which in turn make them morepronetoobesityanddiabetes.Thedairylobbyarguestheopposite,claimingthatallowingaspartameinmilkwouldmakeitahealthierproductandreducechildhoodobesitybyofferingmilkwith fewercalories.Themovecomesasmilk’spopularityisinseriousdecline.Thisisanothergoodreasontostartmakingyourownrawalmondmilk.Becauseourgovernmentstartedmandatingafewyearsagothat

all raw almonds be pasteurized to get truly raw almonds, youshould look for a raw almond grower in the states or have themimportedthroughadistributorfromoutsidethiscountry.Makesureyour rawalmondsare truly raw. If they saynatural, theyarenotraw.

ChocolateAlmondMilkPrep:10minutes

Add1–2tablespoonsrawcacaopowderwhenmakingalmondmilkand

blend together in Vitamix® High Speed Blender. If you can’t eat rawcacaopowder,substitutecarobpowder.Iusetwotablespoonsormore,asIlovechocolate.Ifyouwanttoaddalittleextrachocolatecrunchtoyourdrink,youcansprinkleitwithrawcacaonibs.

ChaiNutMilkPreptime:15minutes

1½teaspoonsgarammarsala1teaspoongroundginger1teaspooncinnamon½teaspoongroundcardamom½teaspoonnutmeg

Add the above spices to your almondmilkmixture when blending inyourVitamix®HighSpeedBlender.Storenutmilkinalargecanningjarwithlidinyourrefrigerator.Youwilldrinkitupbeforeitgoesbad.

StrawberryChaiSmoothiePrep:7minutes

3bananas1trayicecubes1cupfrozenstrawberries1tablespoonrawhoneyChaimilk—enoughtocoverallingredientsHandfulofrawcacaonibsforchocolatecrunchfactor1–2 tablespoons rawcacao (optional, ifyouwant to turn this

intoadecadentchocolatechaismoothie)

CombineingredientsinaVitamix®HighSpeedBlenderuntilblended.

LISA’SBASICSFORMAKINGSMOOTHIES

For those of you who have taken my Raw Challenge workshops orsmoothieworkshops,youknow that Ihave threebasic foundations formysmoothies:Foundationl:AlmondmilkorothernutmilksFoundation2:WaterFoundation3:YoungThaicoconut(waterandmeat)

Whencreatingasmoothie,Istartwith:

3bananasAdditionalfreshorfrozenfruit1trayoficecubes1tablespoonrawhoney1–2tablespoonsliquidtraceminerals(optional)1tablespoonliquidaloe(optional)Handfulofgreens(optional)Liquid(water;almondorothernutmilks;orjuice/meatfromoneyoungThaicoconut)

When using water and milk, I add enough to cover the otheringredients. Icombinethe ingredients inaVitamix®HighSpeedBlenderuntil reachingdesiredconsistency.Somedays Iaddrawcacao, if I am in a chocolatymood; or raw cacao nibs, when Iwantchocolateandacrunch.

SmoothieCombos:

• Almond Milk or Coconut Milk, blueberries, raw cacao nibs(Blueberries are great for anti-aging. For this reason I have

blueberries almost everyday inmy smoothie.) • Pineapple, almondmilk,orcoconutmilk

•Strawberry,orange,water

•Strawberry,orange,coconut

•Greens,bananas,dates,apple

Youcanalsoaddmacapowder,veganproteinpowder,gojiberries,andotheringredientstokickuptheflavororthenutritionalvalue.Justputwhatyoulikeorwhatyourkidslikeinthesmoothie.

HOWTOOPENAYOUNGTHAICOCONUT

Place the coconut on the counter and with the back end of a largecleaver, go around the top of the coconut to open it. The liquid thatpoursoutiscoconutwater.Youcandrinkthecoconutwaterallbyitself;it isanamazing,electrifyingdrink.You’llnoticethattherearea lotofcompaniesouttheresellingcoconutwater intetrapacks;somanythatlast year there was actually a shortage of consumer coconuts ascompaniesbought themallup.Tetrapacksof coconutwateraregreatitemstoput inyour“GetoutofDodge”foodkits.Theywillkeep,andtheyaregoodforyou.Takeanicecreamscooptoscoopoutthemeatandplacemeatinyour

Vitamix® blender. Combining coconut water with the meat producescoconutmilk. It’s a lot healthier andmuch fresher tomake your owncoconutmilkthentobuyitincans.

SpinachAlmondSoupTerrinaKramer,Vitamix®Terrinamade this soup formewhenwewere co-vendors at an expoand Ilovedit.Shewasgraciousenoughtoallowustoshareherrecipewithyou.

Prep:10minutes

6stalkscelery¼cupraw,soakedalmonds1cupspinachJuiceandpulpfrom½lemon(½lemonpeeled)1teaspoonsalt3cupshotwater

BlendtheaboveingredientsinyourVitamix®HighSpeedBlenderuntildesired temperature. For those of you who are raw foodists you willwanttokeepthetemperaturebelow118°F.Add½cupchoppedspinachtosoupattheendforgarnish.

WORDSFROMLISA:If you don’t startwithwarmwater, take the above blended soupmixtureandwarmitupinapotonthetopofyourstove.Again,ifyouarea rawfoodist, remember:youcanstillhavewarmsoup—youjustneedtokeepitbelow118°F.Agoodruleofthumbisifitiswarm to your finger it should be below 118°F. If it burns yourfinger,youcancountonitdefinitelybeingabove118°F.When I make this soup I also add red pepper, apple, cherrytomatoes, mushrooms, and red onions. I have added all of theaboveoranycombination.Youcanchopacoupleoftablespoonsofeach and let sit on low until they are warmed through. In thewintertime,alotofpeoplehaveaproblemwithcoldfood,sowarmsoupinyourstomachwillkeepyouwarm,withhealthyingredientsthat will keep you healthy. By keeping the temperature below118°F,itwillstillhaveallthemineralsandnutrients.

MangoMadnessSmoothiePrep:10minutes

2cupsfrozenorfreshmangochunks2cupsfrozenorfreshpeachchunks1to1½cupsfreshlysqueezedorangejuice¼teaspoonalmondextract¼teaspooncinnamon3bananas(optional)Almondmilk—enoughtocoveralloftheingredients

CombineingredientsinaVitamix®HighSpeedBlenderuntilsmooth.

WORDSFROMLISA:I have alsomade this recipe using freshmango and peaches andhaveaddedsomeicecubestoaddchilltothesmoothieifdesired.

CreamyTahiniSaladDressingSheryllChavarria,RawCanRollCafe

Prep:7minutes

1cuptahini½cupapplecidervinegar3clovesgarlic1tablespoonginger

2tablespoonsagaveorrawhoney¼cuptamari¼cupfreshorangejuice1tablespoonpsyllium¾cupwater

Combine ingredients together in a Vitamix® High Speed Blender untilblendedwell.Useasadressingongreens,asadipping sauce foryoursushiornorirolls,orasadippingsauceforcrudités.

JustFoodSmoothieChefBevShaffer,RecipeDevelopmentandNutritionSpecialist,Vitamix®

Prep:7minutes

2cupsapplejuice2cupsrawbeets,skinon,scrubbedanddiced2mediumcarrots,skinon,scrubbed,cutintopieces1mediumapple,cored1cuplooselypackedspinach1cupicecubes

Combine ingredients together in aVitamix®High Speed Blender for 1minute,oruntilblendedwell.Makes5¾cups.

AppleButternutSquashSoupCaraGraver,TheCobStudioandWhat’sonYourPlate?NutritionforBodyandSoulHealthCoaching

Prep:20minutes

3cupsbutternutsquash,cubed—unpeeled1largeappleunpeeledandcored2ribscelery1tablespooncold-pressedoliveoil1smallonion½clovegarlicSmallpieceginger,toyourlikingFreshthymeand/orotherfreshordriedherbstotasteSalttotaste1¼cupswater

PlaceallingredientsinaVitamix®HighSpeedBlender.Youcanaddthesquashseedsforextranutrition.Blenduntilsmooth,startwithlowspeedandthenmovetohigh,andthenwarm.

TomatoJo—OrIsItOJ?Prep:5minutes1Romatomato1orange,juicedSeasalttotaste(optional)

Combine juiceofoneorangeandtomato inyourVitamix®HighSpeedBlenderorjuiceinyourTribest®FruitStar.Ifyouwantasweetertaste,drinkasis.IfyouwantmoreofaV8®taste,addapinchofsalt.Ifyouwant evenmore V8® taste, add a stalk of celery and a couple of redpepperslices.

GreenSmoothie

GreenSmoothiePrep:5minutes

3bananas,peeled1greenapple,coredandsliced1pear,coredLargehandfulofgreens2–3cupswater4–6Medjooldates,pitted

CombinetheaboveingredientsinaVitamix®HighSpeedBlenderuntilsmoothandcreamy.

LeftoverJuiceWhen making a salad with these ingredients, I will occasionally run theleftoversthroughmyGreenstarTribest®EliteJuicertocreateahealthy,tastyrecycleddrink.

Prep:7minutes

CucumberCeleryApplesGreensMint

I’mafraidIcan’toffertheexactmeasurementsforadrinklikethis.Thepointis,ratherthanthrowingyourvegetableandfruitscrapsaway,runthemthroughthe juicerandcreatea juice,orcombinethemwithnutsandturnthemintoanutpâté,oraddflaxseeds,flavoring,andafewnutsandyouhavecrackers.

RedSauceThissaucecanbeusedasapastasauce,dressing,orsalsa.

PhotobyReneeJohnsonundertheCreativeCommonsAttributionLicense2.0.

Prep:7minutes

1cupRomatomatoes,chopped1cupsun-driedtomatoes¼redonion,chopped1clovegarlic1redpepper,seeded1teaspoonseasalt½teaspoonfreshbasil½teaspoonoregano

Combine the above ingredients in a Vitamix® High Speed Blender orCuisinart Food Processor until desired thickness. For a red sauce ordressing, blend until creamy. For a salsa, pulse-chop in your foodprocessorforachoppedtexture.

WORDSFROMLISA:

Thisredsaucecanbeusedonyourpastaorpizza,ortocoatyournori chips or kale chips.A basic sauce is like a little black dress.Youcanhavethelittleblackdress,butbyaddingapin,ascarf,orajacket you can totally change the look. By changing the spices,whether it is adding cayenneorwhat have you, can spice up thesauceanotch.Ifyouwanttosweetenthesauce,addapitteddateortwooralittlerawhoney.Addcurryorcuminforaexoticflavor.Make the sauce your own.What flavorings do you like, what doyouhaveorwhatnewcombinationhaveyounot triedyet?Breakoutofyourmold.

SALSA

Taketheaboverecipeandkeepitchunky.Oryoucanremovethebasilandoreganoandadda¼to½ofajalapeñoorserranopepper,minced.1tablespoonofCilantro,finelychopped,canbeaddedaswell.Youcanalsoaddaspritzoflemonjuice.(Aspritzmeanstotaste.)

AvocadoDressingPrep:7minutes

1avocado1tomato½cupfreshlysqueezedorangejuice1clovegarlic¼teaspoonseasaltSmallfingernailsizegingerforzing(optional)

CombinetheaboveingredientsinaVitamix®HighSpeedBlenderuntil

smooth.

GuacamolePrep:7minutes

2avocados½redonion,choppedfineJuiceof1lemon1tablespooncilantro(optional,substituteparsley)Seasalttotaste

Combine ingredients in a Vitamix® High Speed Blender or CuisinartFoodProcessoruntildesiredthickness.

PineappleGreenSoup(orIsItaSouporSmoothie?)Prep:10minutes

2handfulsgreens1cupcucumber1greenapple,coredandsliced2cupspineapplechunks1cupwater

CombinetheaboveingredientsinaVitamix®HighSpeedBlender.Thissoupisacoolrefreshingsoup.Icreatedthisrecipeinthewintertime,sodon’tbeafraidofeatingacoolrefreshingsoupinthewintertime.

LEFTOVERSOUP

LEFTOVERSOUPIalsoturnedthedays’leftoverofthissoupintoasmoothie:

3bananas1tablespoonrawhoney1cupfrozenblueberries1trayicecubesRawalmondmilk,enoughtocoverdrink1tablespoonliquidaloe2tablespoonsliquidtracemineralsHandfulofrawcacaonibs

Blend all of the above ingredients in a Vitamix® High Speed Blenderuntilsmooth.

IntuitiveTomatoRiceCabbageSoup(TwoVersions)Prep:15minutes

1quartcold-packedrawtomatoes½redonion,finelychopped1–2cupsshreddedcabbage,bite-size1cupfrozenheirloomorganiccherrytomatoes½cupsun-driedtomatoes1cupnature’swildernessrice1teaspoonseasalt3cranksoffreshlygroundpepper½teaspoongarlicgranules

CombinealloftheingredientsinaCrock-Pot®onlow,makingsurethatthetemperatureislessthan118°F.

AnothertimeIadded:

2stalkscelery,finelychopped1mediumredonion,finelychopped½cupredonion,finelychoppedSubstitutionofquinoafortherice(optional)

WORDSFROMLISA:Tomakesureyouarekeepingyoursoupbelow118°F,purchaseadairy thermometer used for making cheese because thisthermometerregistersdownto0°.

TomatoSquashSoupPrep:20minutes

4cups,tomatoes,chopped4cupsbutternutsquash,peeledandseeded1cup,sun-driedtomatoes1teaspoonlemonjuice1⅓tablespoonsseasalt3clovesgarlic1teaspooncoriander1teaspooncurry1cupwater

½teaspoongarlicpowder½cupredonion,choppedCrackedpeppertotaste

BlendingredientstogetherinaVitamix®HighSpeedBlenderandwarmonalowheatinaCrock-Pot®orinapotonlow,orusehotwater,andtheVitamix®processwillwarmthesoup.

WORDSFROMLISA:This soup really doesn’t take very long to make. Peeling thebutternut squash and chopping it takes themost time. If youbuythebutternut squashalreadychoppedorget someone todo it foryou,you’llbeabletosavetime.

JustAppleApplesaucePrep:7minutes

Apples,coredandchoppedCinnamontotaste

Combine apples in a Vitamix® High Speed Blender or Cuisinart foodprocessoruntilreachingdesiredtexture.

AppleFruitSaucePrep:5minutes

1apple1banana1fruit:pear,blueberries,strawberries(optional)Cinnamontotaste

Combine fruit in a Vitamix® High Speed Blender or Cuisinart FoodProcessorandblenduntildesiredtextureisreached.

BlueberrySmoothieRichard Golden of BleepCancer.org (Richard is also one of my rawpotluckers)

Prep:10minutes

16ouncespurewater½anavocado1largekaleleaf,cleanedanddeveined1loosecupofspinach1tinyspoonofpurestevia(Richardlikesthepowderform,butyoucanuse2or3dropsoftheliquid)

1capfulofvanillaextractoralmondextract¾ cup of frozen blueberries (you can substitute frozenstrawberries)

Combineallof the ingredients inaVitamix®HighSpeedBlender.Thismakestwo16-ouncesmoothies.

WORDSFROMLISA:

Youcanalsointerchangeoraddsomeofthefollowingoptions(butonlyusetwoorthreeineachsmoothie).

½ofalarge,redskinappleoronesmallapple,cored1 frozen banana, cut in one-inch length pieces prior tofreezing

½cupfrozenpeach,pitted¼cupfrozenmango½pear,cored

Blendthoroughlyuntilmixtureiscreamy.Thissmoothiewillhavetheconsistencyofamilkshake.

StrawberryJamDawnLight,DawnofaNewDay,www.DawnOfANewDay.com

Prep:10minutes

1quartfreshstrawberries,washed,removestemsandleavesRawhoney,totaste

Aftercleaningstrawberries,cutintosmallpieces,approximately½inchinsizeorsmaller.Placeondehydratorsheetanddehydrateuntilalittlelessthanhalfwaydehydrated.Placestrawberriesinafoodprocessorandpurée.Tastethestrawberriesandaddrawhoney,ifdesired.Processwithhoneyinthefoodprocessoruntilevenlypureed.Spreadon raw crackers or dried apples, or use to fill a raw cake or

candy.Storeinglass,sealedjarinyourrefrigerator.

WORDSFROMLISA:

WORDSFROMLISA:If the jam is runny, the strawberries weren’t dehydrated longenough.To fix runny jam,spreadonasoliddehydratorsheetanddehydrateuntilit’snolongerrunny.Puréeinthefoodprocessor.Ifitistoodry,itwon’tbecomeasmoothpurée.Addmorefreshstrawberries to the jam in the food processor until you have thedesiredconsistency.

Pleasenote that thisprocess tomake raw jamworksequallywellwith other fruits, and evenwith combinations like blueberry andraspberry.

AlmondMilkBrendaHinton,RawsomeCreations,www.rawsomecreations.com

Prep:7minutes

1cuprawalmonds,soaked6–8hoursincoolwater3cupswater

Rinseanddrainsoakedalmondsthoroughly.PlacedrainedalmondsinaVitamix® High Speed Blender with enough water to cover the nuts.Blend until smooth, about oneminute, then add remainingwater andblend briefly. Strain blendedmixture through nutmilk bag and catchresultingmilkinabowlorpitcher.Yieldsabout2½cups.

WORDSFROMLISA:Twobagsmake smoothermilksandcreams.Oneor twonutmilkbagscanbeusedformilkandcreamrecipes.Oneissufficient,but

addingasecondonenestledinsidethefirstinyourpitchercreatesanextra filter forcatching smallergrainsandyieldingavery finecream fordesserts, suchaswhippedalmond cream topping. Storealmondmilkinyourrefrigeratorinanairtightglassjar.According to Brenda, “Almonds are a great source of protein,fiber, calcium,magnesium, and potassium and are said to reducecholesterol levels, prevent osteoporosis, and regulate bloodpressure.Theyareextremelyalkalizingtothebody.”

CarrotGingerJuiceBrendaHinton,RawsomeCreations,www.rawsomecreations.com

Prep:7minutes

½mediumlemonpeeled4largecelerystalks1mediumapple,coredandpeeled2largecarrotsThumb-sizedknobofginger½cupwater(optional)

Roughlychopthelemon,celery,apple,andcarrotsintomediumpieces(approximately 1 inch). Place all ingredients in Vitamix® High SpeedBlender in the order they are listed. Blend smooth (about 1 minutecycle).Theplungermaybeneededtogetthingsstarted.Strainblendedmixturethroughanutmilkbag,easilymilkingthepulpandcatchingthejuice inabowlorpitcher.Serve immediately.Save thepulp foruse inotherrecipes,suchasCarrotGingerCrackersonthispage.Pulpcanberefrigeratedfor threedaysor frozenforuptoonemonth.Yieldsabout16ouncesofjuice,approximately1cuppulp.

WORDSFROMLISA:Brendashares that,“Carrotsarehigh inbeta-carotene(apowerfulantioxidant),andVitaminA(animmunesystemregulator).Carrotsare full of carotenoids which are the red- , yellow- , or orange-colored compounds found inmany edible plants. Studies indicatethatadiethighincarotenoidcanleadtoareducedriskofcancers,so carrots are one of Earth’s healthiest foods. Combined withginger, a powerful anti-inflammatory, anti-microbial and an anti-bacterial,thisjuiceisapowerhousefullofgoodnessanytimeoftheday.”

GreenGiantJuiceBrendaHinton,RawsomeCreations,www.rawsomecreations.com

Prep:15minutes

½cupwater1mediumlemon,peeled2largecelerystalks½mediumapple,coredandpeeled¼cupparsley,packedmeasure(4–5sprigs)1cupspinach,packedmeasure(1largehandful)Thumb-sizedknobofginger1cupkaleleaves,packedmeasure(3large-sizedleaves)

Rough chop the lemon, celery, and apple into medium pieces(approximately1 inch).Placeall ingredients inaVitamix®HighSpeedBlender in the order they are listed. Blend smooth (about 1 minute

cycle).Theplungermaybeneededtogetthingsstarted.Strainblendedmixturethroughanutmilkbag,easilymilkingthepulpandcatchingthejuice inabowlorpitcher.Serve immediately.Save thepulp foruse inotherrecipes, liketheSpinachWrapsonthispage.Yields16ouncesofjuice,approximately1cuppulp.

Additions:Add 1 roughly chopped cucumber for another level of flavor andnutrition.

SweetCornChowderBrendaHinton,RawsomeCreations,www.rawsomecreations.com

PhotobyTrupastillaundertheCreativeCommonsAttributionLicense2.0.

Prep:20minutes

6cupsofsweetcorndividedintoequalportions(aboutsixearsoffreshcornortwo16-ouncebagsfrozensweetcorn)

1cupalmondmilk,seethispage2tablespoonslimejuice

2teaspoonswhitemiso1teaspoonfreshgarlic,(1garlicclove)1tablespoonRedStarNutritionalyeast1teaspooncumin1teaspoonsalt⅛teaspoonjalapeñochilipowder¼cupmincedredonionChiliflakesandfreshlygroundpepper,togarnish

InaVitamix®HighSpeedBlender,place3cupsofthecorn,alongwiththealmondmilk,limejuice,whitemiso,garlic,nutritionalyeast,cumin,salt, and jalapeño powder. Blend until mixture is smooth. Transfermixturetoamixingbowlandgentlyfoldintheremainingthreecupsofcornandthemincedonion.Garnishwithchiliflakesandfreshlygroundpepper. Serve chilled or at room temperature. May be stored in anairtight glass container the in the refrigerator for up to one week, orfrozenforuptotwomonths.IfthereisanycornsoupleftitcanbeusedtomakecorntortillasusingBrenda’s“MoreThanaWrapMold.”Brenda’s“MoreThanaWrap”moldisatoolthatcanhelpyouformperfectlyshapedtortillasandisavailableatRawsomeCreations.Yields5cups.

WORDSFROMLISA:Please make sure you purchase organic, non-GMO corn. If youpurchase nonorganic corn, you are almost guaranteed it will beGMOcorn.

CoolandFreshSmoothie

Prep:5minutes

2–3pears,cored8ouncescoconutwater1trayicecubes3bananas,peeled1tablespoonrawhoney

Combine ingredients in a Vitamix® High Speed Blender until smooth.Serve.

WORDSFROMLISA:This smoothie was created when I woke up late, opened therefrigerator, looked in, and put together what I could make fastwithwhatIhadintherefrigerator.It’sthatsimple!

BananaJuicePrep:5minutes

3frozenpeeledbananas2cupsalmondmilk(seemyrecipeonthispage)6dates,pittedRawhoneyandalcohol-freevanillatotaste(optional)

Combine frozen, peeled bananas, 2 cups almondmilk, and dates in aVitamix® High Speed Blender until smooth. If you wish to add rawhoneyorvanillatokickitupanotch,thenfeelfree,butitdoesn’tneedit.IkeepaZiploc®bagofbananasfrozeninmyfreezersothatthey’rehandyforBananaJuiceandBananaWhips(thispage).

SNACKSTOGO

Inthissection,youwillfindgreatsnacksthatyoucanpackincaseofanemergencyorsothatyoucanenjoythematnightwhilesittingaroundthefireplace,atwork,oronthego.

WATER

You might be saying, “Lisa, are you crazy? Why would you includewaterasasnack?”AndwhileI’lladmitthatit’snotreallyasnack,youcan survive for a long time on justwater—and you sure can’t survivewithoutit!Ihaveatleast10casesofwaterstockpiledinmygarage.

FRESHFRUITSANDVEGETABLES

Howeasy is it topeelabanana?That’showeasy it is tohavea freshhealthysnackatanytime.Somanypeopleforgetaboutfreshfruitsandvegetables. Slice an apple. Eat a handful of grapes. Slice carrot andcelery sticks and pack them in a Ziploc® bag in your lunch box as ahealthysnacktogo.I lovecucumbersliceswithhummus;Icouldeveneatitasameal.Iknowthisallsoundsridiculouslyeasy—andthat’smypoint!

PREPACKAGEDHEALTHYSNACKS

There are some healthy snacks that you can buy prepackaged (or youcanmakeyourselfandstore).Gopal’sPowerWrapsisoneexample:theyarebasicallynoriwrapsfilledwithanutpâtéandLarabarrawbars.YoucanhaveaZiploc®bagofthesehandytothrowinyourto-gobag.TherearemanyhealthyrawsnacksprepackagedthatyoucanbuyatyourlocalhealthymarketsuchasKimbertonWholeFoods,WholeFoodsMarket,or

anonlinesupplierlikeNaturalZingorOneLuckyDuck.Youcanmakeyourown,suchaskalechips,crackers,noribites,orcookies,oryoucanpurchase them. Even though I can and do make these for myselfsometimes time just doesn’t permit or I just want someone else’s. Iremember myMom saying it always tastes better when someone elsemakes itbecauseyoudon’thave tospendthe timeordo thedishesorcleanup!

NORI

NoriSnacksPrep:15minutes

1cuprawsoakednutsYourchoiceofvegetables(carrots,redpeppers,onions,garlic,orceleryworkwell)

Spicestotaste

Combine ingredients in a food processor and/or Vitamix® High SpeedBlenderandblenduntilsmooth.You’llnotethatIhaven’tbeenspecificaboutwhatneedstobeinyourpâté.Therealityisthatifyouareinanemergencysituation,youwillhavetousewhatyouhaveandyouwon’tbeabletogoouttothemarket.Aftermakinganutpâté, spreadpasteoveranori sheet.Rollup thenorisheet,anddehydrateitat105°Funtildesireddryness.Youcanleaveitinlongrollsorcutitinbite-sizepieces.

WORDSFROMLISA:Whencreating recipes,keep inmind flavorbalancing: sweet, sour

(acidic), salty, and bitter. You can also add pungent (strong)ingredientslikeginger,garlic,andcumin.NotethatIhavetriedtokeepsomeoftherecipesIhavecreatedforyouabitmilder.Pleasefeelfreetokickupthespicesforamoreexcitingtaste.

RICEWRAPS

You can also soak and blossom natural wild rice that grows in thenorthwestpartoftheUSA;combinethiswiththeabovepâtéandspreaditonthewraps.Thericewillgivethedishanextradimensionandmayactasfillerforyourstomach.Therearealsoricewraps(whiteincolor)thatyoucanusetofillyouupaswouldaregularflatbreadwrap.Theyarenot raw.You lay the ricewraps inwater out on a plate, fill themquickly,andfoldthemup.Whenwetthericewrapsareverysticky,theyhardenabitoncetheydry.

TRAILMIX

Trailmixisgreatassnackforeveryday,on-the-goliving;formunching,orforwhenyouhaveto“GetOutofDodge.”

TRAILMIXPrep:1minute

Rawnuts,soakedanddehydrated(Myfavoriteisrawalmondsandwalnuts)Rawseeds,soakedanddehydratedDried fruit (apples, bananas, blueberries, cherries, raisins,pineapple)

CinnamonNutmeg

Combineanyoralloftheaboveinalargebowlandstoreinasealedairtightcontainertokeepfreshanddry.

TheBachelorTrailMixPrep:5minutes

Sun-driedtomatoes—cutorbrokenintobite-sizepiecesSoakedanddehydratedrawwalnuts,sunflowerseeds,Austria’sfinestpumpkinseeds,andalmonds

RegularandgoldenraisinsDehydratedcranberries

CombineequalhandfulsofalloftheaboveinaTupperware®container.The sun-dried tomatoes I had were from this past summer from mygarden,andhadbeenstoredinairtightjars.Therawalmonds,walnuts,pumpkinseeds,andsunflowerseedshadbeenpreviouslysoaked,rinsed,dehydrated,andstoredinglassBall®Jarswithlidsscrewedontightly.

WORDSFROMLISA:Whatmakes this recipe cute is that Imade itwhilewatchingTheBachelor®.Iwantedyoutoseehoweasymakingatrailmixis:youcanevendoitwhilewatchingTV!

SEAVEGETABLES

I have bags of sea vegetables that are great for rehydrating andincorporating in toyourmaindishesand/or salads. Seavegetablesarepower packed with tons of vitamins andminerals. They are great foreverydayeating,butalsogreattokeeponhandincaseofemergency.Forexample,seapalmisatypeofdeliciousseavegetablethatgrowsoffthenorthwestcoastoftheUSA.Iloveseapalm,which,whendried,Ieatasasnack.Ittakescareofthecrunchymunchies.Obviouslyseapalmisagreatsnacktotakewithyouinyourto-gobag.

WORDSFROMLISA:SeaPalmcanalsoberehydratedandturnedintoanamazingsalad.Ilovecombiningitwith:

•Redpepper,chopped•Onion,chopped•Garlic,minced•Lemonjuice•Carrots•Wheat-freetamari•Toastedsesameoil,forthatAsianflavor

HizikiPrep:1hour

1cuphiziki1tablespoononions,choppedortotaste1–2clovesgarlic,minced

1tablespoonwheat-freetamariSplashlemonjuice

Soak hiziki in water for one hour to rehydrate it. Include anycombinationoftheotheringredientstotaste.Youcanthrowthisonanysalad,includeitasfillerinyourwraps,ormakeitasyourmainentréeandserveitovergreens.Basically,theyservetoaddsomeflavor.

PhotobyJasonLamundertheCreativeCommonsAttributionLicense2.0.

WORDSFROMLISA:You’llnotethatwhenImakefood,Ikeepitsimple.Ihaveabusylifestyle,andlet’sfaceitifyouareinanemergencysituation,youwon’tbeabletogotothemarkettoget30ingredientstomakeagourmetfeast.Youaregoingtohavetousewhatyouhave.

STUFFEDREDPEPPERORLARGETOMATO

Youcancleanthesevegetablesoutandstuffthemwithyourfavoritenutpâté,yourhizikithatyoumadeabove,oryournut/ricefiller.Thebeautiful thingabout the raw lifestyle is its versatility,which is

perfectifyouhavetobecreativeinanemergencysituation.

GranolaPrep:25minutes

2cupsbuckwheatgroats,soakedovernight1cuprawalmonds,soaked2apples,coredandchoppedfine½cupshreddedcoconut(optional)½cupraisins,driedcranberries,ordriedblueberries¼cupgojiberries½cupsoakedflaxseeds1teaspooncinnamon1cupdates,pitted2bananas,pureed1tablespoonvanillaPinchseasalt

Combine ingredients in a food processor, then spread out on a Teflex-lined dehydrator sheet and dehydrate at 105°F until doneness desired.Remembertofliphalfwaythrough.Youcanusegranolaasatrailmixorsnackorasabreakfastdishservedinabowl,coveredwithalmondmilkandfreshfruit.

WORDSFROMLISA:I would be remiss if I didn’t include granola, which is probablywhateverybackpackeraroundtheworldcarriesintheirbackpack

incasetheygetcaughtstrandedsomewhere.Granolaisgreatasasnackorasacereal,andeasytohaveonhandandthrowinyourto-gobagincaseofemergency.Theactualpreptimeofthegranolaisn’t that long; it’s the soaking of nuts and seeds in advance thatyouhavetoaddintotheequation.

BananaWrapPrep:5minutes

Bananas,peeledCinnamon(optional)Vanilla(optional)Flaxseeds(optional)

PlacebananasinaVitamix®HighSpeedBlenderandblendwell.SpreadbananamixtureoverTeflexsheetsandplaceindehydratorat105°Funtildesired doneness. You can dehydrate them long enough so they arepliable and can be rolled into bananawraps, or totally dehydrate andmakethemmorechip-like.Tokickitupanotch,youcanaddvariousflavoringslikethevanilla

andcinnamontotaste.Ifyouwanttoaddsometexture,throwinafewflaxseeds.

StrawberryFruitWrapsPrep:5minutes

Strawberries,removegreens

Again, this is just as simple as the bananas fruit wraps. Place

strawberries in Vitamix® High Speed Blender and blend well. Spreadmixture over Teflex sheets and dehydrate until desired doneness at105°F.

BananaPearSunnyFruitLeatherCaraGraver,TheCobStudio,What’sonyourPlate?NutritionforBodyandSoulHealthCoaching.

Prep:7minutes

2ripebananas,peeled1ripeboscpear,coredandseeded¼cupsunflowerseeds,soaked

Purée the ingredients in a Vitamix® High Speed Blender. Spread onTeflexsheetanddehydrateovernight.

KaleChipsPrep:10minutesKale,removeleavesfromstem

PhotobyNicolePerryundertheCreativeCommonsAttributionLicense2.0.

Place the kale leaves in a bowl, coat with any of the following, anddehydrate at 105°F on Teflex sheet in your Tribest® Sedona orExcalibur®Dehydratoruntilcrunchy.YoucancoatyourKalechipswith:rawpumpkinseedoilandseasalt,

cold-pressed olive oil and sea salt, nut cheeses, red sauces, vegetablecheeses, fruit sauces. The beautiful thing is you can take any of theseingredients,coatthechips,cover,andyouhaveagreattastingcrunchysnackthatisgoodforyou.Personally,Ilovecoatingkalechipswithmytoastedsesamemayo.

SeasonedSnacksPrep:15minutes

Austria’sFinestRawpumpkinseeds,soakedSeasoningstotasteAustria’sfinestrawpumpkinseedoilorcold-pressedpumpkinseedoil

Placesoakedpumpkinseedsinamixingbowl,addbarelyenoughoiltocoatandyourfavoriteseasoningswhetheritbejustseasalt,orrosemaryand garlic, or garlic powder and onion powder. Coat with seasoningsand let sit for 10 minutes. Lay on Teflex coated sheets in yourdehydratoranddehydrateuntildesireddoneness.

NutButterPrep:5minutes

RawNuts,soaked

Seasonings,ifdesiredtotaste

Combine for example raw almonds in a Vitamix® High Speed Blenderuntilthenutsorseedsbecomebuttery.Youcanaddsaltifdesired,oraseasoning,oreatasis.Myfavoritenut/seedbuttersarealmond,cashew,andAustria’sfinestPumpkinseeds.

KidFriendlyCelery&???Prep: Depends on how much fun you and your kids are having(couldtakeallafternoon!)

Cleanedcelerysticks,cuttodesiredlengthFilling

Fillthecelerystickswithnutbutter,hummus,orapâtéofyourchoice(seerecipesonthispage).This isagreatwayforkids tostart to learnhowtoeathealthy,andanapprovedway for themto“playwith theirfood.”Icalledthisrecipe“KidFriendlyCelery&???”becauseIwantyouto fill in the blank. Use your creativity; youmight have a better ideathanmyhummus,nutbutter,orpâté.

StuffedPeppersPrep:10minutes

Redpeppers,cleanedoutwithlidcutoff

Stuff with tuna pâté or guacamole, or build a pepper, stuff with kelpnoodles, assorted shredded vegetables, and top with your favoritedressing.Mineismytoastedsesamemayo.Sprinklechiaorsesameseedsontop.

CarrotGingerCrackersBrendaHinton,RawsomeCreations,www.rawsomecreations.com

Prep:40minutes

2½ cups, rough, chopped carrots (approximately 2 largecarrots)

3cups,rough,choppedgalaapples(approximately2mediumapples)

¼cupwater(optional—useifnecessarytoblend)1teaspoonwholebrownflaxseeds,soaked3–4hours1teaspoonwholegoldenflaxseeds,soaked3–4hours2tablespoonswater1 cup walnuts (soaked and dehydrated preferred but notnecessary)

1cupalmondpulp1cupcarrot-applepulp(fromstepone)¼ cup ground flax meal (approximately 3 tablespoon wholeflaxseeds)

1½tablespoonslemonjuice¼teaspoongarlicpowder¼teaspoongingerpowder¼teaspoonsalt1tablespoonnutritionalyeast

InaVitamix®HighSpeedBlender,placechoppedcarrotsandapplesandblenduntil smooth. Strain blendedmixture through the “MoreThan aNutMilkBag”catchingthejuiceinabowlorapitcher.Reservejuiceforanotherrecipeordrink.Youwillbesavingthepulpinthenutmilkbagforuseinthisrecipe.Yieldsroughly1cuppulp.

Inasmalljar,addthebrownandgoldenflaxseedsandwaterandsoakfor4–6hours,oruntilthickenedandgelatinous.Setaside.Inafoodprocessor,placewalnutsandgrindtoafinemeal,uniformin

size,nochunks.Addalmondpulp,carrot-applepulp,groundflaxmeal,lemon juice, garlic and ginger powders, salt, nutritional yeast, andsoakedflaxseeds.Processuntilmixtureiswellcombinedanduniforminconsistency.(Rockingthefoodprocessorhelpswiththeconsistency).LineonedehydratortraywithbothgridandTeflexsheets.Useanoff-

set spatula to spread the full amount of the mixture to ⅛ to ¼ inchthick. Score into desired shapes. Please note that the mixture will bevery thick. Dehydrate at 115°F for about 2 hours or until dry to thetouch. Flip your crackers and remove the Teflex sheet. Continuedehydration until crackers are completely dry and crunchyapproximately10hoursormore.Crackerscanbestoredinairtightglasscontainersforupto3months.Yields25–50crackersdependingonsize.

SimpleSweetSnacksPrep:5minutes

PittedMedjooldates

Pit Medjool dates and pop them into your mouth. When I get ahankeringforsomethingsweet, likeapieceofcandy,Ieatadate.Youcanalso fill itwithaCashewCrème sauce (see thispage).Remember,snacksaresupposedtobesimpleandeasy!

KidFriendlyAntsonaLogPrep:5minutes

Celeryribs

NutbutterRaisins

Spreadnutbutteronceleryribs todesiredthickness.Dotraisinssinglefileonnut-butteredcelery.Yourchildwillshowyouhowsimpleitistoeat“AntsonaLog.”

SIMPLIFIEDBUTTASTYRECIPES

Iamgoingtostartwithabasicrecipe—inthiscase,rawmayonnaise—and show you how one simple recipe can be built upon to createcountlessvariations.Let’sgetstarted!

WORDSFROMLISA:Assume that I always start with organic produce and raw nutswhereapplicable.

BasicMayoPrep:7minutes

1cuprawcashews½cupwater½teaspoonseasalt1teaspoonfreshlysqueezedlemonjuice

½teaspoonagaveorrawhoney

Blendall ingredients in aVitamix®HighSpeedBlenderorCuisinartTMFoodProcessoruntilcreamysmooth.

ToastedSesameMayoPrep:10minutes

½teaspoontoastedsesameoil1teaspoonblacksesameseeds

Follow the Basic Mayo recipe on this page, and during the blendingprocess blend in the toasted sesame oil. Remove mayo mixture fromblender/food processor and pour into your bowl. Stir in the sesameseeds.Eitheroftheserecipescanbeusedasdips,dressings,orspread.

NoriChipsPrep:10minutesRawnorisheets

Spreadyourfavoritepâté,dressingormayo(thispage)onnorisheetandthendehydrateuntilcrisp.Cutorbreakintodesiredsizes.

KaleChipsPrep:10minutes

Kale,removeleavesfromstemDressingormayoOliveoilSeasonings

Placekaleinlargemixingbowlandcombinewithyourfavoritedressing,mayo,oliveoil,andseasoningsuntilcoatedthoroughly,anddehydrateonTeflexcoatedsheetsinyourdehydratoruntilcrunchy.

WORDSFROMLISA:Youcantaketheabovemayoortoastedmayorecipeandcoatyourkalethoroughlyanddehydrate.Iknowthisallsoundssosimpleandeasy,butwhenyoudon’tknowhowtodoanyofit,theprocesscanseem overwhelming. You can also cover your kale with yourfavoritedressingorsauceaswell,andthendehydrate.If youdon’thaveadehydrator andyou still useheat/ovenyoucanput it on350°F and the kalewill get crispy really fast. Someovensgoevenlower,andthelowerthebetterifyouwanttogetasclosetorawheatingasyoucan.

VegetableChipsPrep:15minutes

GreenFriedtomatoesCold-pressedoliveoil(optional)Nutritionalyeast(optional)Assorted seasoning (sea salt, pepper, Herbamare, basil,

oregano)

Slice the tomatoes about⅛ inch thick and set them aside. In anotherbowl, combine the nutritional yeast, oregano, basil, and sea salt andwhateverotherseasoningsyou’dlike.Onanotherplateputalittlecold-pressedoliveoil.Takethetomatoslicesandcoattheminoliveoilandthen coat them in the seasonings (both sides.) Because tomatoes arejuicy,youdon’tneedtoroll themintheoliveoil for theseasoningstostick.Take thecoatedtomatoslicesanddehydrate themat105°Funtildesireddryness.

WORDSFROMLISA:I must confess they taste so great that during the dehydratingprocessIendupsnackingonthem;bythetimetheyarecompletelydryIhaveusuallyeatenthemalready!

EggplantorZucchiniParmesanChipsPrep:15minutes

SlicedeggplantorslicedzucchiniCold-pressedoliveoil(optional)NutritionalyeastBasil,seasalt,andoreganototaste

Combine nutritional yeast and seasonings in a plate with rim and setaside.Takeslicedeggplantorslicesofzucchiniandrollinoliveoilandthen in the nutritional yeast/seasoning mixture and place on Teflexcoateddehydratorsheets.Youcanalsoaddadollopoftomatosauceoneachslice.Dehydrateat105°Funtildesireddoneness.

BasicVegetableChips

BasicVegetableChipsPrep:10minutes

BeetsCarrotsYellowsquashZucchiniTomatoes

Slicevegetablesand lightly roll incold-pressedoliveoilorcoconutoiland dehydrate. You can dehydrate as is, or you can sprinkle withseasoningslikesaltorHerbamare.

EggplantRoundsPrep:10minutes

SlicesofeggplantCold-pressedoliveoilMayo(toastedoruntoasted)Redpeppercheese(optional)

Place slices of eggplant on dehydrator sheet, brush with cold-pressedolive oil and place a spoonful or dollop of mayo, toasted mayo, redpepper cheese, or any of your other favorite dips. Dehydrate untildesiredconsistency.Thisisanothergreatsnack,andImustconfess,theyaresogoodthatyouneedtobecarefulnottoeatthemallbeforethey’redone!

BasicKaleSalad

Prep:10minutes

Kale,shredkaleleavesfromstemsSeasaltLemonjuice

Placeshreddedkaleinalargemixingbowl.Combinekalewithseasaltandlemonjuice,totaste.Continueworkingtheseasaltandlemonjuiceintotheleavessothattheyarethoroughlycoated.Thisbreaksdowntheleavesmakingthemeasiertodigest.

KALESALADADD-ONS

Withthisbasickalesaladyoucanaddonwhateveryoulikeorhaveonhandsuchas:

•Slicedcherrytomatoes(redandyellowlookspretty)•Slicedonions(Ilikeredonionssimplyforthecolorandtaste)•Kalamattaolives(pittedandsliced)•Raisins•Redpeppers,chopped(remembertouseredpepperasistotallyripe).A green pepper is basically a red pepper that isn’t ripe and that iswhy most people have problems digesting green peppers and thepepperskeeprevisitingthem.

•Sesameseeds•Pumpkinseeds•Hempseeds

You probably already have these items in your home, so it is easy tocreateanamazingkalesalad.Ialsolikethefactthatkalesaladsholdupwell,whichmeansifyoumakethesaladontheweekend,youcanpackitinyourlunchforthenextseveraldays.

LeftoverSaladCrackersPrep:30minutes

2cupsleftoversalad½cupflaxseeds⅔cupwater1teaspoonseasaltortotaste1teaspoonrawhoney1–2 tablespoons cold-pressed olive oil, Austria’s FinestPumpkinSeedoil,orcoconutoil(eachoftheoilswillgivethecrackeratotallydifferenttaste)Seasoningstotaste

Grind flaxseeds in a nut grinder, coffee grinder Vitamix® High SpeedBlender,Tribest®personalblender,orminifoodprocessor.Takegroundflaxseedsandcombinewithwater.Letsit for10minutes.Somepeoplealsocombine1cupofflaxseedswiththegroundflaxseedsforadifferenttexture.Ifyoudecidetotrythisoption,makesuretoaddanothercupofwatertothemix.Oncetheflaxseedshavesoakedupthewater,combinethe above ingredients in a food processor until they are the desiredtexture. You can also different seasonings, vegetables, or dried fruitcombinationsfordifferenttexturesandflavors.Ifyoudon’twishtousetwocupsofleftoversalad,youcanusetwocupsofassortedvegetablesor dried fruit. The combination of vegetables, fruits andspices/flavoringsareendless.

VeryBasicHummusPrep:15minutes

1¼soakedandsproutedchickpeas1cuptahinipaste

4clovesgarlic,crushed½cupparsley2tablespoonsrawhoneyoragave3teaspoonsseasalt4tablespoonslemonjuice¼cupwater¼cupcold-pressedoliveoil

Combine the above ingredients in a food processor or Vitamix® HighSpeedBlenderuntildesiredsmoothness.Ifyouwishforyourhummustobeevensmoother,youcanaddalittlemorewaterandoroil(orboth).

WORDSFROMLISA:This is a very basic hummus. If you wish to give your hummussome “pizzazz” you can add sun-dried tomatoes, dill, onions,carrots,celery…the list isendless.Youcanaddnutritionalyeastandpinenutstoaddalittlecheesyflavor.Youcanaddcuminandcurry and give the hummus a whole different dimension. Justconsider which flavors you like, which vegetables you like, andyou’llknowwhattoadd.IadoredhummusbeforeIwentraw,andnowIammadaboutit.Hummus is great as a dip, as a saladdressing, as a filler for norirolls,orcollardleafwraps.

HOWTOBUILDAWRAP/HOWTOBUILDANORIROLL

Let’sdemystifythisprocedure.Let’sgetreal:ifyouaregoingthroughalifecrisis,jugglingmultiplecareersordealingwithanapocalypticevent,yourfoodpreparationhastobesimplified.Wearealljugglingsomanyballsthatwedon’thavetimetobeagourmetchef.Ikeepcomingbackto the same basic principles: food that is quick, easy, and tasty, looksgood,andisgoodforyou.

Let’sbegin:

WRAPOPTIONS:Raw nori sheets (not toasted), collard leaves, cabbage leaves, romaineleaves,orrawcrackers.

SPREADFILLEROPTIONS:Hummus-pâté, other pâtés (tuna/chicken pâté, guacamole pâté, salsapâté,sauerkrautpâté,olivetapenadepâté),nutbutters,ormisospreads(notraw).

Let’susethehummusforexample:Ialsoliketospreadlightmisoonthenorisheetsaswell,asanotheroption.Spread the hummus, starting at a quarter of an inch from the end

that’sfacingyou.Spreadtodesiredthickness—about1½-inchthick.Youcanthenaddsproutsandslicesofonion,carrot,olive,avocado,

tomato, red pepper, or cucumber. You can also add sauerkraut, andwhateverelseyoulikeorhavehandy.Ifyouhaveabamboosushimat,thiswouldbeagreattimetohaveithandy.Laythenorisheetontopofthebamboo,andafteryoufillthenorisheetasdetailedabove,rollitallupandmoistenthenorirollswithwater.Youcanleaveitasalongroll,orcutitintobite-sizepieces.

SNACKOPTION:You can also take the bite-size nori pieces and dehydrate them untildesireddonenessandstoretheminaBall®jar,whichmakesforagreat

snack,to-go,oranytime.

CollardWrapPrep:10minutes

PhotobyAnnaLisaKappundertheCreativeCommonsAttributionLicense2.0.

Hummus,seerecipethispageAssortedvegetablescutinlongsticks,(carrots,celery,pepper,tomatoes,avocadowedges,mushrooms

Sprouts

Placeyourcollardwraponthecounter;fillwithhummus,sprouts,andassortedvegetables;androllitup.Youcanpickthisupandeatitlikeasandwich or you can cut it. I tend to cut mine; otherwise I end upwearingit.

RawSpaghettiAfter my mom passed away, one of the things I missed most was herspaghetti.SoyoucanimaginethatwhenIlearnedaboutspiralizing,Iwasinheaven.ThebestvegetablesI’vefoundtospiralizeare:

Prep:10minutes

ZucchiniYellowsquashYamsorsweetpotatoRedbeets

The prep time really depends on how many vegetables you arespiralizing.Ifyouspiralizeonezucchini,yourspiralizingwillbedonein2 minutes. If you are doing several vegetables then it will take youlonger.Iused10minutesaspreptime,figuringyouwouldbespiralizingmorethanonevegetable.

WORDSFROMLISA:I thinkmy favoritevegetable fora spaghettidish is zucchini.Youcanpurchase spiralizerson lineoratyour favorite rawrestaurantorsupplystore.Ihaveevenbeenknowntospiralizealloftheaboveandserveitasasaladwithapâtéontop;spiralizetheaboveandincorporateitintomysauerkrauttoaddadifferenttexture.Orserveitongreens.

ThreeNutBasilPestoPastaPrep:10–15minutes

Prep(Pesto):10minutes

4mediumzucchini,spiralizedToppings:

Cherry tomatoes, quartered or whole (quantity as desired)—approximately½–1cup

6asparagusstalks,thinlyslicedonanangle½cupfreshchoppedcilantro

Pesto:2cupsrawpinenuts½cuprawcashews½cuprawmacadamianuts4garliccloves,minced6tablespoonsfreshlemonjuice4teaspoonsHimalayanseasalt1cupfreshbasil,chopped

Pasta:Spiralizezucchiniandsetaside.

Pesto:Combine ingredients in a Cuisinart Food Processor until well blendedandsetaside.Now it’s time to build your dish. Place the zucchini in a large bowland combine with the pesto and top with the cherry tomatoes,asparagus,andcilantro.Alternately,youcanserveallpartsoftherecipeseparately, sowhenyouhaveguestsoveryouallow them tobuild thedishthemselves!Placethezucchinionaplate(ofgreensifdesired),addaspoonfulofpesto(amountdependsonhowmuchtheylikepesto),andtopwiththetomatoes,asparagus,andcilantro.

WORDSFROMLISA:

Ifyouaremakingthisrecipeforyourselfandyouwanttopackitinyour lunch, the dish holds up better if you keep it separate theingredients. Istorethespiralizedzucchini inaZiploc®bagwithapaper towel topickupanymoisture that the zucchinimightgiveoff. Thepesto I store in aTupperware® container. The toppings Icut as needed as I packmy lunch each day. Thisway, all of theingredientslastmuchlonger.Pleasefeelfreetoaddothertoppings,like red pepper chunks, or even add some spiralized carrots,whateveryoulike.Pleaseexperiment—thisisgreatasadip,spread,orpesto.IhopeyouenjoythisrecipeasmuchasIdo.

BasicOilDressingPrep:5minutes

1–2tablespoonscold-pressedoliveoilorAustria’sFinestPumpkinSeedOilSeasalttotasteChoppedherbstotasteMayoRecipe:(withsauce)¼cuppinenuts(makesitcheesier)1tablespoononionpowderorgarlicpowder1–2tablespoonsofyourfavoriteherbs(dill,rosemary,basil)

Placeadollop(oralot!)ofsauceonyourspiralizedvegetables.Youcanalsoaddslicedolives,quarteredcherrytomatoes,andsprinklethemealwithhempseeds.Thesearejustafewsuggestions.Youcanmakeitanywayyoulike.

MiddleEasternSauerkrautwithCurryPrep:30minutes

1greencabbagehead,cutintobite-sizepieces3mediumcarrots,peeledandcutintobite-sizepieces2smallcucumberscutintobite-sizepieces¼smallcauliflowerscutintobite-sizepieces2celerystalks,cutintobite-sizepieces1tablespooncurrypowder1teaspoongroundallspice6clovesgarlic,minced3tablespoonsseasalt

Combineingredients inalargemixingbowl.Usingawoodenmalletorpotato masher, keep pounding the vegetables until they release thejuicesfromthepoundingandthesalt.Whenyoustart,thebowlwillbefilled with vegetables; by the time you get done pounding thevegetables,theamountofvegetablesdecreasesorshrinksdownbyabouthalf.PlacevegetablesinBall®jarpushingvegetablesfirmlyintothejar,leaving no air pockets. Leave 1 inch at the top and either placecheeseclothon topwitha rubberband,oraBall® jar lidon top.Pushdownonthemixturetwiceadayuntilmixture ferments.Fermentationin the summertime can take amatterof2 to3days,whereas it couldtake a week or so in the wintertime. Taste the vegetables for desiredtartness.

WORDSFROMLISA:InthebeginningwhenIwasmakingsauerkraut,IwouldworrythatI would have too much salt; but by the time the vegetables arefermented, that “toomuch salt”became just the rightamount. So

don’tbeafraidifthistastestoospicyforyou.Ifyoudon’tlikecurryorallspice,thenleaveitout.Ifyou’dlikeittobeevenspicier,thenchop up a red chili pepper or two and include in the mixture. Ipersonallydon’tdohotspicyfoodsbutifyoulovehotspicyfoodsthen go for it.Make it your own. Plus, spiciness helps to kickupyourmetabolism!

PickledTurnipandBeet

5largeturnips(or10small)3redbeets3celerystalks2tablespoonsseasalt

Sliceorcutthevegetablesintobite-sizepieces.Placevegetablesandseasalt in a large bowl. Repeat the process that you learned for thesauerkraut,foundonthispage.Packinjarsinthesamefashion.Noticehoweachofthesefermenteddishesaretotallydifferent,butstillusethesamemethodoffermentation.

KimchiPrep:20minutes

1largeheadnapacabbage,cutintobite-sizepiecesorstrips½ large white daikon, sliced or cut into bite-size pieces orstrips

1pear,peeled,cored,andcutintobite-sizepieces4garliccloves,peeledandminced

6scallions,sliced4–6tablespoonsseasalt

Combinetheaboveingredientsinalargebowl.Followthefermentationprocedureaboveusedinaboverecipe.

DidyouknowthatKimchiisconsideredtobeoneofthehealthiestfoodsavailable?It’sfullofgoodbacteria,antioxidants,fiber,andevenVitaminC.Sonotonlyisafermentedfoodthatgoodforyou,it’seasytomake,andonceyoumakeabatchofityouhaveitreadytogo!

SautéedSpinachPrep:15minutes

6cupsbabyspinachleaves2 tablespoons Austria’s Finest Pumpkin Seed Oil or cold-pressed olive oil (each oil gives it a different flavor) 1tablespoonwheat-freetamari

Placegreens ina largebowlandcoverwithoilandwheat-free tamari.Youcanalsoaddapinchof sea saltorpepper to taste.Addadashoflemonorrawhoneytotaste.Makesurethegreensaretotallycovered.You can eat them like this or place them in a glass dish and place inyourdehydratorat105F°until thegreenshavebeenwarmedand theflavorsmeld. Ifyouwish togive thisanAsian flavor,youcouldaddadashoftoastedsesameoil.Becareful,becausealittletoastedsesameoilgoesalongway.

EuropeanMeetsAsianSaladorKrautPrep:30minutes

1cabbage,shredded2cupsmungbeans1cupslicedcucumbersorzucchini2teaspoonscold-pressedoliveoil2teaspoonstoastedsesameoil1teaspoonsesameseeds1tablespoonrawhoneySeasalttotaste3to4tablespoonsseasalt

Salad:Combine ingredients in a large bowl and toss until vegetables arethoroughlycoated.Thisisanothersaladthatyoucaneatrightawayoryoucanplaceinaglassbowlinthedehydratortomarinateormeldthevegetables.

Kraut:Combine ingredients in a large bowl and use fermentation directionsfoundonthispage.

AsianSlawPrep:30minutes

2cupsshreddednapacabbage1largecarrot,shreddedorcutintomatchsticks4scallions,thinlysliced1pear,peeledandcutintobite-sizepieces1cupjicama,peeledandcutintobite-sizepieces

1smallredonion,thinlysliced¼cupcilantro,chopped1tablespoonsesameseeds2cupsdaikon,shreddedZestandjuiceof2limes(Ifthisistootangyforyou,backoffon the zest. Startwith just the juice and then add zest totasteasyougo)1teaspoonseasalt

2tablespoonsrawhoney

Combine ingredients in a large bowl and serve. This is one of thosedishesthatyoustarteatingwhileyouaremakingit!

WORDSFROMLISA:Ifyouwantedtoturnthisintosauerkrautyoucouldjustuptheseasalt and use the fermentation directions. Do you notice we arestartingatrend?Youcanseehowversatilethesedishesare.Another option: If you want to make this a more traditionalcreamy coleslaw, take out the jicama, daikon, and sesame seeds.Change the napa cabbage to a head of regular green cabbage.Increase thecarrots to three,orasdesired.Coat themixturewiththerawmayorecipe,andyouhavetraditionalcoleslaw.

BroccoliSaladPrep:15minutes

4cupsbroccoliflorets1garlicclove,minced

1teaspoontoastedsesameoil1teaspoonwheat-freetamariPinchofseasalt

Combineingredientsinabowlandserverightaway.Alternatively,youcanplacethebroccolisaladinaglassbowlandplace indehydratorat105°Funtildishiswarmandtheflavorsmeld.

Seaweed&ShitakeSaladPrep:20minutes

2cupsdriedseawood(hizikiorseapalmaremyfavorites)1cupshitakemushrooms,finelysliced2garliccloves,mincedPinchofseasaltPinchfreshlygroundblackpepper2tablespoonscold-pressedoliveoil1teaspoonwheat-freetamari¼teaspoontoastedsesameoil

Soak the seaweed in cold water until water is absorbed and seavegetables have been rehydrated. Pour off water. In a separate bowl,whisk together remaining ingredients. Pour dressing over the seavegetables.Youcaneatasisplaceinglassbowlanddehydrateat105°Ftoheatthesaladand/ormeldtheflavors.Iaddseaweedsaladontopofagreensalad.Ialsouseitaspartoffillerinawrap.Youcaneatitasis,orwithaspoonfulofthetoastedsesamemayoontop.

GREATRECIPESFOREVERYDAYLIFE

You don’t have to be in themidst of a tornado or hurricane to enjoytheserecipes.Theyaretastywhetheryourroofisblowingoffyourhouselike Dorothy from the Wizard of Oz, or you just want to have adelightfullylovelymealforyourselforwithyourlovedones.

WildRice&ChickpeaSaladPrep:20minutes

PhotobyAlphaundertheCreativeCommonsAttributionLicense2.0.

2cupsnaturalwildernessrice(blossomed)1½ cups chickpeas, sprouted and pulse-chopped in foodprocessortodesiredconsistency

2teaspoonsgroundcuminseeds1mediumredonion,chopped2½tablespoonscold-pressedoliveoil2teaspoonscuminpowder1½teaspoonscurrypowder

⅔cupdriedblueberriesorraisins2tablespoonsparsley,chopped1tablespooncilantro(Ifyoudon’tlikecilantro,justreplacethecilantrowithextraparsley)

1tablespoondill,choppedSaltandgroundblackpeppertotaste

HowtoblossomnaturalwildernessriceTake rice and place in glass jar or bowl with water and place indehydratorat105°Funtilricehasblossomedorsprouted.Byblossomingthe rice, you are cooking it the raw foodist way! If you don’t have adehydrator,youcanplacethericeinwaterinajaronyourcounterandsprout it as youwould sprout seeds. Cover for 24 hours, pour off thewater;thenrinsetwiceadayandlayjaronitssideuntilthericesprouts.Thisisaslowerbutstillveryeffectivewaytoblossomyourrice.

SproutingchickpeasPlace chickpeas in aBall® jar; coverwithwater, and let sit overnight.Thenextdaypouroffthewater,rinse,andletjarsitwithchickpeasonits side, continuing to rinse twice a day until chickpeas sprout. Thisshould take between one and three days, depending on how sproutedyourwantyourchickpeas.Combinecold-pressedoliveoilandchickpeasinfoodprocessor,pulse-chopping until desired consistency. Place olive oil/chickpea combo inlargemixingbowlalongwithNaturalWildernessRiceandtherestoftheingredientsandtosswell.Thissaladisgreatjustasitisbutifyouwanttomeldtheflavorsalittlemoreorwarmupthesalad,placeitinalargeglassbowlandheatindehydratorat105°Funtildesiredwarmthand/orflavorsmeld.

WORDSFROMLISA:

This is a great stand-alone salad or as part of a largermeal. Justtoday I placed it on my salad sprouts along with my homemadesauerkraut,slicedcherrytomatoes,andtoastedsesamemayonnaise.Whenseveraldishesarealreadymade,itmakesitsoeasyeachdaytovarytherecipes.Pleasenote: Theprep timedoes not include the couple of daysneeded for blossoming rice and/or sprouting chickpeas. Pleaseincludethistimeaswellinyourplanning.

HomemadeSauerkraut

1redcabbage,chopped1greencabbage,chopped6largecarrots,chopped1daikon,choppedSeasaltorculturestarterbyBodyEcology

Whenpreparing thevegetables,youcanchopthembyhand,put themthroughafoodprocessor,oruseatoolsuchasasauerkrautchopper,amandoline slicer, or a spiralizer. I find the fastest way is to chop thevegetables by hand into bite-size pieces. Place chopped vegetables inverylargebowl.Takeawoodenplungerorpotatomasherandpressonthevegetablesuntil theystart releasing liquids.Mix itall togetherandpackthejarswithsauerkraut,leavingaboutaninchatthetopforwhentheliquidrises.Repeattwiceadayuntilmixturetasteslikesauerkraut.

WORDSFROMLISA:There are so many ways to make easy sauerkraut and so manyingredients that you can add into your sauerkraut. This just

happenstobeoneofmygo-torecipes.Whenyoumakesauerkraut,youdon’tneedtolimityourselftowhatIhaveabove.Youcanaddsprouts;microgreens;apples;othervegetables;herbsorspices,suchasparsley,cilantro,orginger—youcanevenincludewildediblesinyoursauerkraut.Note:5poundsofvegetablesto3tablespoonsseasalt.Donotuse

tablesalt.

OliveTapenadePrep:7minutes

1cuppittedolives1tablespooncold-pressedoliveoil½teaspoonlemonjuice1teaspoonrawhoney

CombinetheaboveingredientsinyourVitamix®HighSpeedBlenderorCuisinartFoodProcessor.StoreinBall®jarwithlidinyourrefrigerator.Tapenadeisgreatasacrackertopping,toppingonyoursalad,orfillerinawrapornoriroll.

AvocadoMashPrep:5minutes

1avocadoSplashoflemonjuiceSeasalttotasteGroundblackpeppertotaste

Removetheavocadofromitsskin(removepitaswell)andmashitonaplate.Squeezeatouchoflemonjuiceontheavocado,alongwithCelticSeaSalt®andgroundblackpeppertotaste.

GoldenBeetBreakfastRecipebyJenniferLipski,MyMetaWorld

Prep:10–15minutes

2small(or1large)goldenbeets,washedandpeeled2cupsfavoritemixedgreens2tablespoonsrawapplecidervinegar1teaspoonhigh-grademaplesyrup½teaspoonseasalt¼teaspoonsfreshlygroundblackpepper1tablespoonredonion,chopped

Grade, chop or thinly slice your golden beets and place in bowl. Addyourgreens to thebeets.Combineandwhisk together ina smallbowlthevinegar,maplesyrup,salt,pepperandonion.Pourthismixtureoveryourbeetsandgreens.Youcanvarytheseasoningsinthevinaigrettetoyourtaste.

WORDSFROMLISA:This is one of Jennifer’s favorite breakfast dishes—beautiful,colorful, easy, anddelicious—it gives you everything youneed tostart thedaywith a spring in your step.Of course you can enjoythisanytimeofday;notjustinthemorning!

PhotocourtesyofJenniferLipski.

MockChickenSalad(orMockTunaSalad)RecipecontributedbySheryllChavarria,RawCanRollCafe

Prep:25minutes

MockChickenSalad:3cupsalmondpulp8stalkscelery,chopped3scallions,chopped¼–½cupfreshdill,chopped2tablespoonsdulseflakes(forMockTunaSaladonly)

Dressing:¼cupcashews,soaked2clovesgarlic,pressed1–2tablespoonslemonjuice¾tablespoonCelticorHimalayanSeaSalt

½cupwater

AlmondPulp:Almondpulp ismade from3 cups of soaked almonds. Put almonds inVitamix®HighSpeedBlenderwith8 cupsofwater.Blendwell. Strainmixture through a seed-nut bag. This liquid is your fresh homemadealmondmilkandthepulpcanbeusedforyourMockChickenorTunaSalad.Tomake this recipe asMockTuna, just add two tablespoonsofdulseflakes.CombineallMockChickeningredientstogetherinalargebowl.

Dressing:CombinedressingingredientstogetherinaVitamix®HighSpeedBlenderuntil very creamy. Mix the dressing in to the Mock Chicken (and/orTuna) Salad a little at a time. You may not need to use the entiredressing for the salad. You can save the excess dressing and use it onyourgreens.

PortabellaMarinadeRecipecreatedbySheryllChavaria,RawCanRollCafe

Prep:80minutes

2portabellamushrooms,cutintomediumthickslices1largeonion,peeledandslicedthinly¼cupwheat-freetamari1cupwater

Placemushroomsandonion inaglassbowlandcoverwith thewater-tamari marinade and stir frequently for 20 minutes. Then place themixture in the dehydrator at 105°F for approximately one hour andserve.

Tabouli

TabouliCreatedbySheryllChavarria,RawCanRollCafe

Prep:15minutes

3cupsfreshparsley,choppedfine½cuplemonjuice½cupcauliflower(foodprocessedorchoppedveryfine)1cupcucumber,choppedintosmallpieces1cuptomato,choppedsmall½tablespoonseasalt

Combineingredientstogetherinamixingbowlandserve.

SeaweedSaladCoraGraver,TheCobStudio(www.thecobstudio.com)

Prep:10minutes,plus15minutessoakingtime

¼cuparameorhizikiseavegetables1apple,withskinon,seeded,chopped1avocado,mashedJuiceof1lemon

Soakseavegetablesinwaterforatleast15minutes.Pouroffthewaterfrom the seavegetablesafter theyare finishedhydrating.Combine seavegetable,apple,andavocadoinmixingbowl.Pourjuiceofonelemonoverthesaladandtossuntilthesaladisthoroughlycoated.

Beet&CarrotSalad

Beet&CarrotSaladCaraGraver,TheCobStudio(www.thecobstudio.com)

Prep:10minutes

1beet,scrubbed,unpeeled,andgrated2carrots,scrubbed,unpeeled,andgratedJuiceofoneormorelemons

Combine shredded beet and carrots in a bowl and toss with juice oflemon.

TacoMeat

Prep:11minutes

1cupsunflowerseeds,soaked1cupwalnuts,soaked¼cupsun-driedtomatoes1tablespoontacoseasoning¼cupwaterPinchseasaltDashofpepper1½teaspoonsAustria’sFinestPumpkinseedoil1tablespoonwheat-freetamari

CombinetheaboveingredientsinaCuisinartFoodProcessoruntiltacomeatconsistency.Pulse-chop.Thisisaspicytacomeat,soyoucanbackoffonthetacospicestoyourtastebuds’liking.

REGULARMEATBALLS

REGULARMEATBALLS

Prep:11minutes

Remove taco seasonings from Taco Meat recipe and replace with acomboofdriedoregano,onion,andbasil,andgarlicpowder.

NotJustForTacosPrep:11minutes

TacoGreensRicechickpeasaladToastedmayonnaiseOlivetapenadeSpiralizedzucchiniTomatoslices

Take the TacoMeat recipe on this page and combine with remainingingredients.

FennelAppleSalad

Prep:15minutes

PhotobyFarmFriendsFoodundertheCreativeCommonsAttributionLicense2.0.

1fennel,choppedintobite-sizepieces1greenapple,coredandchoppedintobite-sizepieces1cupraisins½cupcelery,choppedintobite-sizepieces1redapple,coredandchoppedintobite-sizepiecesBalsamicvinegarorfreshlysqueezedorangejuice

Combine the above chopped ingredients in a large bowl. Drizzle withbalsamicvinegarorfreshlysqueezedorangejuicetotaste.

WORDSFROMLISA:You’ll notice that inmost of my recipes, I always say to cut thevegetables or fruit into bite-size pieceswhen incorporating into asalad. Obviously, this is not necessary when you are using yourVitamix® or food processor. I know many world-renowned chefswouldsaychiffonadethisor juliennethatbut thereality is,whenyouarepreparingfoodforafamilyorforanelderlyparentwhohasproblemseating,you’llwanttocuteverythingintobite-sizepiecessoitiseasierforthepersontochew.Plus,Iliveintherealworld

and not in a French kitchen. But if you want to kick up yourpresentation, then by all means slice, dice, chop to make yourpresentationpretty.

PineappleJicamaSalad

Prep:11minutes

1cuppineapple,chunks1cupjicama,peeledandcubed1cupcucumber,cutintochunks½cuprawhoney2tablespoonfreshmint,finelyminced

Combinetheaboveingredientsinamixingbowl.Serveandeat.

ZucchiniHummusChefMattSamuelson

Prep:10minutes

⅓ cup sesame seeds, soaked for 4 hours, rinsed and drained(setaside)

1cupzucchini,peeledandchopped,firmlypacked3½tablespoonslemonjuice1tablespoonflaxseedoil4clovesgarlic1teaspoonpaprika

1teaspoonsalt¼teaspoongroundcumin(optional)Pinchofcayenne½cuprawtahini

Combinethezucchini,lemonjuice,oil,garlic,paprika,salt,cumin,andcayenne in a high-speed blender and process until smooth. Add thetahiniandsoakedsesameseedsandprocessuntilcompletelysmoothandcreamy.Storeinsealedglassjarintherefrigerator.Itwillkeepforupto4daysandcanbefrozen.

KaleCranberryPineNutSaladPrep:15minutes

1largebunchLacinatokale(equalsabout26stems)1teaspoonseasalt½lemon,juiced⅔cupdriedcranberries2tablespoonsAustria’sPumpkinseedoil⅓cuprawpinenuts⅓cupyellowraisins1greenapple,coredanddiced1avocado,peeled,pitted,anddiced

Remove kale leaves from stem and shred leaves into bite-size pieces.Placeshreddedleavesinalargemixingbowlandcombinewithseasaltand lemon. Massage the salt and lemon juice into the kale until kalebreaksdownandiswilted.Addremainingingredientstothekale.Tossandcombine,andserve.

TofuPortabello

Prep:11minutes

1packagetofu,drainedanddiced1portabelloheads,diced1–2tablespoonstoastedsesameoil½cupwheat-freetamari2tablespoonsAustria’sFinestPumpkinSeedOil¼cupredonion,finelychopped½teaspoongarlicpowder

Combinetheabove ingredients inamixingbowlmakingsurethetofu,portabello,andonionsare thoroughlycoatedwiththe liquids.Youcaneatasis,orwarminthedehydratorat105°Ffordesiredheat.

CauliflowerSpanishRiceKarenRanzi,authorofCreatingHealthyChildren

Prep:30minutes

1headcauliflower,choppedinfoodprocessortoaricetexture1jalapeñopepper,seededandchopped(optional)1cupfreshcilantro,chopped1smallredonion,chopped1avocado,peeled,pittedandchopped1cupsun-driedtomatoes,soakedanddrained1juiceofonelime1tablespoongroundcumin

1teaspoonchilipowder1largeredpepper,seededandfinelychopped3mediumtolargetomatoes,finelychopped

Placecauliflowerriceinalargebowl.Pulse-chopjalapeño,cilantro,andonioninfoodprocessorintofinepiecesandaddtocauliflower.Processavocado, sun-dried tomatoes, lime juice, cumin, and chili powder, andadd to cauliflower. Add finely chopped red pepper and tomatoes tocompletetheCauliflowerSpanishRice.¡Olé!

CauliflowerCasseroleRichardGolden,BleepCancer.org

Prep:30minutes

1tablespoonfreshlysqueezedlemonjuice1pinchofcayennepepper½teaspoonCeltic®SeaSalt2–4teaspoonscumin1–2teaspoonsturmeric2teaspoonscold-pressedoliveoil½cupwater1redbellpepper,chopped½yelloworredonion,finelychopped4tablespoonfreshparsley,finelychopped2clovesgarlic,minced1large(or2small)headscauliflower(about4or5loosecups)7–8piecesofsun-driedtomatoes,soakedinoliveoil

2tablespoonsrawpinenutsSunflowerseedsorpeashootsasgarnish,totaste(optional)

Mix the lemon juice,cayenne, salt,cumin,and turmericwith thecold-pressedoliveoil.Stirvigorouslyinasmallbowlandsetaside.Heatup½cupwater just to thepointofboilingand let sit for a fewminutes.Chopthepepper,onion,andparsleyintobite-sizepiecesandsetaside.In a food processor, using the S-blade, process the½ cup of water,

garlic,cauliflower,andsun-driedtomatoes intosmallpieces(similar insize to couscous). Add about half of your seasoned olive oil mixturewhilethefoodprocessorisstillrunning.Pourtheseingredientsintoyourservingbowl.Withalargespoon,stirinthepeppers,onion,andparsley.Thenstirin

therestofyourseasonedoilmix.Sprinklepinenutsontopandgarnishwithparsley,sweetpea,orsunflowershoots.

WORDSFROMLISA:Richard brought his Cauliflower Casserole to one of my rawpotlucksandeveryoneloveditsomuchthatIaskedRichardifhewouldsharehisrecipeinRawSurvival.IhopeyouenjoyitasmuchasmyRawPotluckersdid.

SunflowerZukeHummus

Prep:10minutes

½teaspoongarlicgranules2garliccloves,minced½cupwater

½cuptahini¼teaspooncumin2teaspoonscurry½cuplemonjuice1tablespoonrawhoney2cupszucchini,chopped1–2tablespoonsfreshdill

BlendingredientsinaVitamix®HighSpeedBlenderoraCuisinartfoodprocessoruntilsmooth.Hummusisgreatasadressing,dip,pâté,orfillerinawrap.

SauerkrautCrackers

Prep:10minutes

3cupsrawsauerkraut1cupsunflowerseeds1cupgoldenflaxseeds½cupwater½teaspooncarawayseeds½teaspoonseasalt¼cupfreshdill¼–½teaspoongarlicgranules

Mix all of the ingredients in the Cuisinart Food Processor untilthoroughly combined. Spread cracker mixture on a Teflex dehydratorsheet at 105°F. Halfway through the drying process, flip the crackermixture,andremoveitfromtheTeflexsheets.Placeondehydratortray

anddryuntildesireddryness.Dependingonwhereyoulive,whetheritishotcold,humid,ornot,willdeterminehowlongitwilltakeforyourcrackersmixturetodry.

WORDSFROMLISA:You can make this recipe more exciting by increasing thesauerkraut from 3 to 4 cups, the caraway seeds from ½ to 1teaspoon, and the dill from ¼ to ½ cup. Also, if you havediverticulitis,feelfreetogrindtheflaxseedsinacoffeegrinder(notused for coffee), nut grinder, or your dry container for yourVitamix®HighSpeedBlender.Folkswithdiverticulitishavetostayawayfromnutsandseeds.Bygrindingtheflaxintoapowdertherearen’tanyseeds toget in to thepocketsandcauseproblems.Youmaywishtogrindthesunflowerseedsforthesamereason.

Real“Pickled”Eggs(akaLacto-FermentedEggs)MelissaMiles,PermanentFutureInstitute

Prep:30minutes

1dozenfresheggs,hard-boiled,peeled,andcooled5–6clovesofgarlic3teaspoonspicklingspices½cupfreshdillKoshersalt,seasalt(non-iodizedsalt)Non-chlorinatedwater¼ beet kvass (helps inoculate the brine with lactic acid—

producesbacteria,addscolorandflavor)

Sprinklesomepicklingspicesandsaltinthebottomofahalf-gallonjarwithlid,andthenaddagarliccloveandafewsprigsofdill.Addalayerofhard-boiled,peeledeggs.Repeattheprocessuntilall theingredientshavebeenadded.Pourbeetkvassovertheeggs.Addwaterasneededsothat the eggs and brine fill the jar (leave one inch of head space).Looselysealthejarandplaceonkitchencounteroutofdirectsunlightfor three days. Ferment until the flavor suits your taste, then place inrefrigerator(orcoolbasement)toslowthefermentationprocess.Addasplashofwhitevinegartotheeggwatertoaidboiling—doso

onlyifeggsareveryfresh(optional).

WORDSFROMLISA:Eggsboughtinthestorecanbeconsideredfreshuptotwomonths.IknowsomerawfoodistsarefallingoutoftheirchairbecauseIamincludingpickledeggsinRawSurvival.AsaresultofwhatIlearnedin my Permanent Future Homesteading class, I decided to canseveraljarsofpickledeggs,sothatifthereisashortageinthefoodsupplyIwillstillbeabletoeat.Plusinlatesummer/earlyfallmyhens start molting their feathers for a good two months, duringwhichtimealltheproteintheytakeingoesintotheregenerationoffeathers. As a result, they do not lay eggs. By the time they arefinally finishedwith themolting it’s the dead ofwinter, and youmightgetaneggadayornot.Astheminutesofdaylightincrease,sodoestherateofeggproduction.Sonotonlyisitgoodtopickleeggs(forsurvivalreasons)but inthewinter,whenthegirlsaren’tlayingeggs,you’llstillhavedeliciouseggstoeat.

BeetKvass

Prep:20minutes

PhotobyRebundertheCreativeCommonsAttributionLicense2.0.

2largeorganicbeets,peeledandcoarselychopped¼ cup whey, substitute with additional 1½ teaspoon of salt(optional)

2teaspoonsCeltic®SeaSalt,koshersalt,orHimalayansaltNon-chlorinatedwater¼ cup beet kvass (helps inoculate the brine with lactic acidproducingbacteria,addscolorandflavor)

Placebeets,whey,andsaltina1quartjarwithlid.Addnon-chlorinatedwater to fill the jar, leavingone inchofheadspace.Stirandcover jarwith lid.Keep the jar at room temperature (out of direct sunlight) forthreedays (contents shouldbe slightly fizzy).Place in refrigeratoranduseasneeded.Oncemostofthekvasshasbeendrunk,refillthecontainerwithwater,

keepatroomtemperatureanotherthreedaysthenrefrigerate.Thesamebeetscanbeusedtomakekvasstwice.Kvassliquidcanbeusedinplaceofwheyinthisrecipethenexttimeyoumakekvass.

CornTortillasBrendaHinton,RawsomeCreations,www.rawsomecreations.com

Prep:30minutes

Brenda’sSweetCornChowdermixturefromthispage¼cupgoldenflaxseedsgroundseparately inacoffeeorspicegrinder

1tablespoonpsylliumpowder

BeforeremovingtheSweetCornChowderfromtheVitamix®HighSpeedBlender,addtheremaining3cupsofcornkernelsandblenduntilverysmooth. Then add the remaining ingredientswhile the blades are stillturningslowly.Pulse or blend until well incorporated throughout. Ready five

dehydrator trays with grid and Teflex sheets. Using a Teflex-lineddehydratortrayandtemplate(MoreThanaWrapMold,thispage)asaguide, spreadagenerous¼cupof themixture foreach tortilla round.Usingasmalloffsetspatula,spreadthemixtureflatandsmoothsothatitfillsouttheentireroundevenly.Ifnotusing template:use¼cupmeasureofmixture foreach6-inch

tortilla and spread evenly (about ⅛-inch thick) forming four piles forwrapsoneachTeflexsheet.

WORDSFROMLISA:Brendashares:“Psylliumpowderisusedforthesetortillas.Psylliumadds a pliable quality to the tortillas so theywill bend for tacos.Withadditionalpsyllium(approximately3tablespoonstotal)thesetortillasshouldbepliableenoughtorollforburritosorenchiladas.”

SpinachWrapsBrendaHinton,RawsomeCreations,www.rawsomecreations.com

Prep:30minutes

2batchesofBrenda’sGreenGiantJuicepulp(thispage)½cupoliveoil

1cupcoconutmeat2 tablespoons Irish Moss paste (or equivalent amount kelpnoodles)

2½cupsspinach,packedmeasure2tablespoonsspinachpowder½teaspoononionpowder¼teaspoongarlicpowder½teaspoongroundpepper½teaspoonsalt¼–½cupwatertoblend

Blend all ingredients in Vitamix® High Speed Blender, in the orderlisted,utilizingasmuchwaterasneededtoblend.UsingaTeflex-lineddehydratortrayandtemplate(“MoreThanaWrapMold,”thispage)asaguide, spread a heaping¼ cupmixture for eachwrap round. Using asmallspatula,spreadthemixtureflatandsmoothsothatitfillsouttheentireroundevenly.If not using Brenda’s “More Than a Wrap Mold,” which can be

purchased at her website, www.rawsomecreations.com, use ¼ cupmeasureofmixtureforeach6-inchtortillaandspreadevenly(about⅛-inchthick)forming4circlesforwrapsoneachTeflexsheet.Repeatuntilall the mixture is distributed. Place trays in the dehydrator anddehydrateat155°Ffor3to4hoursoruntilfirmtothetouch.Flipwrapsand remove Teflex sheets. Continue to dehydratewraps at 105°F untildehydratedallthewaythrough,yetstillflexibleandpliable—about5to

6morehours.Allowtocoolall thewaythroughbeforestoring.Wrapscan be stored in the refrigerator in a sealed container for up to oneweek.Spinachpowder:Makeyourownspinachpowderbydehydratingand

grindingspinachinaspicegrinder,availableforpurchasefromFrontierFoods.Extra flavors:Tomatopowderandnutritionalyeastaddgreat flavors

totheserecipes.

APOCALYPTICDESSERTS

You may be wondering why I would entitle my dessert sectionapocalyptic.Let’sgetreal:nomatterwhatyoureatinglifestyleorwhatis going on in your life, desserts are just apocalyptically delightful toyourtastebuds.Thegoodnewsaboutrawdessertsisthatnotonlydotheytastegood,

but because they contain good ingredients, these dessertswill actuallysupportyou,insteadoftearingyourbodydown.

ChocolateSorbetTerrinaKramer,Vitamix®

Prep:10minutes

½cupofanynut(Iuserawcashews)¼cupagave(Iuserawhoney)2tablespoonsrawcacaopowder5cupsice

Combine the above ingredients in your Vitamix® High Speed Blenderuntil thoroughly combined and you have instant fabulous chocolatesorbet.Agood solution if company comesover andyouwant towhipsomethingupastheyarewalkinginthedoor.

PopsicleDelights

Prep:2–3minutes

Popsiclemolds1youngThaicoconut(meatandwater)WatermelonOrangejuiceApplejuiceGojiberries

Blend ingredients in Vitamix® blender or food processor. Pour intopopsiclemoldsandfreeze.

YOUNGTHAICOCONUT

IwillopentheyoungThaicoconut,thenpourtheliquid,andscrapeoutthe meat along with blueberries and goji berries, and combine in myVitamix®HighSpeedBlenderandfreeze.Youcanalsowait toaddtheblueberries and goji berries or any other assorted fruits at the end, sotheyfreezewholeinthepopsicles.

WATERMELONPOPSICLES

Take watermelon meat from rind and blend in your Vitamix® High

SpeedBlender until thoroughly blended. Pour into popsiclemolds andfreeze.Youcanalsodrinkthewatermelonjuice.I lovemywatermelonjuiceanddrinkitallyearround.

ORANGEPOPSICLES

Juice oranges and freeze. You can also combine the orange juicewiththe coconut water, coconut meant (or both) and freeze to make yourowncreamsicle.

ORANGE/STRAWBERRYPOPSICLE

Combineorangesandstrawberriesinhigh-speedblenderandfreeze.

Pears&Crème

Prep:15minutes

Pears,peeledandslicedinhalforlengthwise(whateverlooksprettytoyoureye)

RaisinsCashewCrème(seebelow)Sliceofraspberrywithmintleaf(optional)Cinnamon,totaste

Peel and slice pears. Sprinkle with cinnamon to taste. Sprinkle withraisinstotasteandaddtablespoonofCashewCrèmeontopofpears.Ifyouwantthedishtolookextrapretty,ontopoftheCashewCrème

addasliceofstrawberrywithamintleafortwo(optional).

CashewCrème

CashewCrème

1cuprawcashews1tablespoonrawhoney1tablespoonvanillaWater,asneeded

In aVitamix®High-SpeedBlender blend the cashews, rawhoney, andvanillaandaddingenoughwatersothemixtureblendssmoothly.Addasyougo.Thiscrèmeisanabsolutewonder.

CrèmeFruitBowl

Prep:15minutes

1banana,sliced1 cup berries of your choice: blueberries, strawberries, andraspberries(oneoracombination)

1apple,coredandcutintobite-sizepieces¼cupseedlessgrapesOrangejuice(enoughorangejuicetocoverfruitmixture)Rawalmondpowder(optional)Rawcacaonibs,(optional)CashewCrème,asdesired

Slice banana and fruit and place in bowl. Juice enough oranges toproduce orange juice to cover the fruit. You can use any fruitcombination;thesearejustsomeofmyfavorites.Ifyouaremakingforafamily,youcanmakealargebowlforormakeindividualservingsizesfor your friends, family, and neighbors as well. Sprinkle raw almondpowderontopoffruit.

WORDSFROMLISA:Youmakerawalmondpowderbytakingrawsoakedalmondsandgrating it onagraterorplane. Spring rawcacaonibson topandplacea large spoon fullofCashewCrèmeon top.When Ieat thisdish,IliketomixitalltogetherandkeepthecrèmecloseathandincaseIeatthecrèmebeforethefruitrunsout.YoucanstoretheCashewCrèmeinaBall®jar.Itwillkeepsurprisinglywell.Youwilleatitbeforeitturnsbad.

Dates&Crème

Prep:5minutes

Medjooldates,pittedCashewCrèmerecipefromthispage

Cutopendatesandremovethepits,spoonCashewCrèmeintothedates,and eat. It’s that simple. You can also fill the dates and freeze orrefrigeratethemsotheyarereadytopopintoyourmouthwhenyouareinthemoodforasweettreat.Datesarealsoagreatsweettreatwhenyouwantsomethingquickand

easy.

FrozenGrapesPrep:FreezingtimeGrapes

Freeze grapes in freezer, and theymake a quick tasty snack. I always

havegrapes frozeninmyfreezerandwhenI feel likesomethingsweetandrefreshing,Ijustpopafewinmymouth.

BlueberryCompote

Prep:10minutes

PhotobyPortmanteausundertheCreativeCommonsAttributionLicense2.0.

2cupsfreshblueberries,cleaned1tablespoonwater2tablespoonsrawhoney2teaspoonsfreshlemonjuice1tablespoonfreshbasil,chiffonadedCinnamon(optional)

Cleantheblueberriesandsetasideinaglassbowl.InaVitamix®HighSpeedBlender, combine thewater, rawhoney, and lemon juice.Handstir in thebasilandpouroverblueberries.PlaceBlueberryCompote indehydrator at 105°F until warm. Make sure you keep coating theblueberries with the sauce. If you don’t like basil, add cinnamon. Byaddingcinnamonyoutotallychangetheflavor.

DessertBalls(OptionOne)

Prep:10minutes

1cupcashews1cupraisins4tablespoonscinnamon2tablespoonscacaobutter½teaspooncloves1teaspoonallspice

Combine all of the ingredients together in a Vitamix® High SpeedBlender until thoroughly blended. Roll into balls. You have threeoptions:Eatthemrightaway,keepthemchilledandstoredinanairtightcontainer in your refrigerator, or dehydrate them and store in airtightcontainer.Allthreearegoodoptions.Myfavoriteisstoringtheminanairtightcontainerintherefrigerator.Thatway,youcanpoponeinyourmouthwhenyouareinthemoodforatreatandtheyarealreadymade,readytoeat.

DessertBalls(OptionTwo)

Prep:15minutes

1cupcashew1cupcoconutflakes1cupgojiberries3tablespoonscoconutbutter1tablespooncacaopowder1tablespoonrawhoney

1teaspooncinnamon1cupraisins1–2bananas

Combineingredientsinafoodprocessoruntilthoroughlycombined.Rollintoballsandchill.Youcanalsodehydrate thismixture. Ifyou totallyblended this recipe in your Vitamix® High Speed Blender you couldspreaditoutonaTeflexsheetandturnitintoabananawraporbananacrêpe.

DessertBalls(OptionThree)

Prep:10minutes

1cupcashews1cupdates,pitted1cupcoconutflakes1cupdriedfruit1–2 tablespoons coconut butter (enough to hold ingredientstogether)

Combineingredientsinafoodprocessor,roll intoballs,andchill inanairtightcontainerinyourrefrigerator.

CinnamonCoconutPudding

Prep:15minutes

1cupyoungThaicoconutmeat¼cupwater

½cupMedjooldates,pitted1teaspoonvanilla½teaspooncinnamon

CombineingredientsinaVitamix®HighSpeedBlenderandserve.Ifyoulovechocolate,youcanaddrawcacaopowdertotaste.

RawCacaoBlissDaveScullyDipl.OM,L.Ac.,OmniQiWellnessCenter

Prep:25minutes

½cuprawalmonds,soaked½cuprawwalnuts,soaked⅓cupcoconutoil½cuprawcacaopowder½cupcarobpowder20dates,pittedandcutintotinypieces½cuptahini⅓cupwater⅓cupagave¼teaspoonvanilla¼teaspooncinnamonCoconutflakes

Grindupalmondsandwalnuts inaVitamix®HighSpeedBlender.Thecoconut oil needs to be in a liquid form. Warm it slightly (very lowtemperature—below 118°F) so it turns to liquid. Combine all of theingredients in a large mixing bowl until thoroughly blended. Roll

mixtureintoballs.Placeinrefrigeratorfor15to20minutes.Fillasmallbowl with coconut flakes. Roll balls in the coconut flakes. Store inairtightcontainerinyourrefrigerator.

BananaWhip

Prep:5minutes

Frozen,peeledbananasBerries(optional)Almond,slivers(optional)Cashew,chunks(optional)Shreddedcoconut(optional)Rawcacaonibs(optional)

Set up your juicer with a blank blade. Push/run your frozen bananasthroughyourjuicer;thefrozenbananasshouldgothroughthemachineand come out the other end like soft ice cream custard.Nowyou canalsofreezeassortedberriesandrunthemthroughwiththebanana.Alsofeel freetosprinklealmondslivers,cashewschunks,shreddedcoconut;betteryet,sprinklewithrawcacaonibs.

Y

YOUCANDOIT!

ou can transform your life; you can put these things in place tomake your life easier on the fabulous days and the challenging days.Here’salittlesecret.IfyouputtheitemsI’vesharedwithyouinplace,youwillenduphavingafarmorefabulousday!Plusyouwillfindthatdaysthatwouldhavebeenchallengingandwouldhavesetyourhaironfirearenownomorechallengingthanahangnail.Afriendofmineisanacupuncturist…orshallIsaymyacupuncturist

became my friend. He has lived on both coasts of the USA and seescountless clients every day so he has a resource of experiences andwisdom todraw from.He said tome, “YouknowLisa,whatyouhavegonethroughinacoupleofyearsiswhatmostpeoplegothroughin20years.” I said, “Yes, I’vehad theaccelerated, crash courseof life, darknightofthesoul,refiningfire.”SowhatthatmeanstoyouisifthishasworkedformewhenIhavegonethroughthedepthsofitthiswillworkforyou.There ishope, there is lightat theendof tunnel.Youcangetthrough your challenge. Believe in yourself. Life will get easier andbetter. I know all of the global challenges going on these days seemoverwhelmingontopofyourpersonalchallenges,butthereality is it’snotyourstuff.Iamawareoftheglobalstuffbutwhenyouworkonyourown stuff you have peace on the inside no matter what is going onaroundyou.Intoday’sworldeverydayisa“RawSurvival”day.Ichooseto thrive insteadof survive. I couldnot havemade it through the lastseveral years ofmy life had I not implemented the tools that I sharedwithyouin“RawSurvival.”Becausenomatterwhatisgoingonaroundme,Istillchooseto“LiveDynamically”!Lettodaybeyourbestdayeverandtomorrowbebetterthantoday.Youcandoit!

RESOURCES

BOOKS

BOOKSONFERMENTATIONNourishingTraditions,bySallyFallon

TheArtofFermentation,byMichaelPollan

Wild Fermentation: The Flavor,Nutrition, andCraft of Live-Culture Foods,bySandorEllixKatzandSandyFallonRealFoodFermentation:PreservingWholeFreshGoodswithLiveCulturesinYourHomeKitchen,byAlexLewinHowtoMakeProbioticDrinksforaRawFoodDiet:Kefir,Kombucha,GingerBeer, and Naturally Fermented Ciders, Sodas, and Smoothies, by R. J.Ruppenthal The Complete Idiot’s Guide to Fermenting Foods, byWardehHarmon

BOOKSONBEEKEEPINGBeekeepingforDummies,byHowlandBlackiston

BeekeepingBasics,byThePennStateUniversity

TheBeekeeper’sHandbook,byDianaSammataro&AlphonseAvitabile.Theyquotethisbookalotatbeeschool.

ABCandXYZofBeeCulture,byA.I.Root

BOOKSONSUSTAINABLELIVINGANDSURVIVAL

The Complete Root Cellar Book, by Steve Maxwell and JenniferMackenzie. Tells youhow to build a root cellar in your basement andhowtoworkwithitknowingyouwillhavedifferenttemperaturesinthebasement.Containsbuildingplans,uses,and100recipes.

The Extreme Survival Almanac: Everything You Need to Know to LiveThrough a Shipwreck, Plane Crash, or Any Outdoor Crisis Imaginable, byReidKincaid.Ifyouarereallystrandedandhavenoshelter,thisbookisagodsend.

YourSurvival,byArnoldCohen.AnothergreatbookalongthesamelinesasReidKincaid’s.

Urban Homesteading, Heirloom Skills for Sustainable Living, by RachelKaplan. This is probably my favorite book about the permaculturelifestyle. It explains the various concepts from building a solardehydrator to composting. It makes it simple to understand and hasgreat pictures. If you don’t have the time to take the permacultureclassesinyourarea,thisbookisagreatguidetohelpyougetstarted.

StayingHealthywithNutrition,byEltonHaas,MD.Thisbooktellsyouwhichitemsinyourhousecanbeusedformedicinalneeds.

DIYSolarProjects,byEricSmith.This book provides plans for a solar water heater, wood kiln, batterychargingstation,andotherconvenientsun-poweredprojects.

Wilderness Survival for Dummies, by Cameron M. Smith and John F.Haslett Making the Best of Basics, Family Preparedness Handbooks, byJamesTalmadgeStevensHerbalTherapeutics,byDavidWinston

WildFoodsforEveryTable,compiledbyTinaSams

BOOKSONGARDENINGSeedtoSeed,bySuzanneAshworth.

Agreatbookforseedsaving.

The Complete Vegetable and Herb Gardener, by Karen Davids CutlerHeirloom Vegetable Gardening, by William Woys Weaver Rodale’sEncyclopediaofOrganicGardening

Rodale’sTheOrganic Gardener’s Handbook of Natural Insect and DiseaseControl

FourSeasonHarvest,byEliotColeman

VeggieGardener’sAnswerBook,byBarbaraW.EllisCarrotsLoveTomatoes,byLouiseRiotte

The Heirloom Tomato from Garden to Table, by Amy Goldman TheHeirloomTomatoCookbook,byMimiLuebbermann.Not all of the recipes in this book are raw so just adapt them to yourlifestyleHerbsforHealthandHealing,ADrug-FreeGuidetoPreventionandCure,byKathiKeville

MAGAZINESANDCATALOGS

MAGAZINESMotherEarthNews:Oneofmyall-timefavoritemagazines.MotherEarthNews alsohasbooks andmagazines tohelp support you in yourwiserliving.Oneof theperiodicals I like is theirGuide toGrowingYourOwnFood.

UrbanFarmer:Loveit,loveit,loveit.Youdon’thavetobeafarmertolearnfromthismagazineeither.

AmericanBeeJournal

BeeCulture

BEEKEEPINGCATALOGSBrushy Mountain Bee Farm Catalog: All the supplies you need forbeekeeping, plus candle supplies and soap supplies Dadant & Sons:America’soldestandlargestmanufacturerofbeekeepingsuppliescatalog

SEEDCATALOGSBakerCreekHeirloom

SeedsComstockSeeds

HeirloomSolutionsSeedCatalog

SeedSaversExchange

Mt.RoseHerbs

HighMowingSeeds

HorizonHerbs

TheCook’sGarden:Youcanbuybothseedsandplantsfromthem.Theyalsohaveanheirloomsection.

EQUIPMENT

EurekaTetragon5-PersonTent:Goodforin-housesurvivalorwhenthetimecomesto“GetOutofDodge.”

Rimol Greenhouses: This company is a good resource for larger sizegreenhouses(versusthestart-upsize).

RadioShackisagreatresourceforCBradios,transistorradios,andTVs,aswellasfortheRedCrosssolarradio.

BioLite:Makers of theBioLite stove, this stove not only allows you to

cookyourfoodandkeepwarmwhilecampingorsurvivinginapoweroutagebut it also rechargesyourUSB-poweredgadgetswhile reducingyourcarbonfootprintbyusingarenewableresourceforenergy.Youcanpurchasethisatwww.biolitestove.com.

MoreThanaNutMilkBags: Ihavetrieda lotofnutbags throughtheyearsandthesearemyfavorite.MadebyBrendaHintonandavailableatwww.rawsomecreations.com,Idon’tneedtolookanyfurther.Thebagsare hand made in Bali, Indonesia, and a portion of the sales help tosupport Ibu Robin at the Bumi Sehat Birthing Center and YahasanWildyaGunaOrphanage.

MISCELLANEOUS

NaturalMedicine:ASurvivor’sGuide,byDr.GwenScott,ND.Athree-DVDset,Dr.Scotthasalotofhelpfulhintsandtips.

FoodStorageSolutions.DVDfromSolutionsfromScience

Fresh Start is a wonderful divorce recovery program; I attended forseveralyearsafterIgotdivorced.TheladiesinmygroupatFreshStartcamefromdifferentreligiousbackgroundsandwalksoflife.Idon’twishdivorceonanyone,butitisn’thealthytolivetherestofyourlifeinanabusiverawsituation.

NaturalZing:Mailorderserviceforeverythingyouneedtolivetherawfoodlifestyle.

www.MyOjio.comhaswonderfulsuperfoodsofintegrity.

NOTES