the raw truth, 2nd edition: recipes and resources for the living foods lifestyle
TRANSCRIPT
Copyright©2003,2011byJeremyA.SafronInteriorphotographscopyright©2011byEnikoPerhacsFrontcoverphotographcopyright©2011byLeoGong
Allrightsreserved.PublishedintheUnitedStatesbyCelestialArts,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.crownpublishing.comwww.tenspeed.com
CelestialArtsandtheCelestialArtscolophonareregisteredtrademarksofRandomHouse,Inc.
OriginallypublishedintheUnitedStatesindifferentformbyCelestialArts,Berkeley,California,in2003.Thisnew,revisededitionincorporatesmaterialfromTheRawFoodsResourceGuide,originallypublishedin1999bytheRawTruthPress,Paia,Hawaii,andsubsequentlyrevisedbyCelestialArts,Berkeley,California,in2005.Copyright©1999,2005byJeremySafron.
LibraryofCongressCataloging-in-PublicationData
Safron,Jeremy,1971-Therawtruth:recipesandresourcesforthelivingfoodslifestyle/JeremyA.Safron.—2nded.p.cm.Summary:“Integratesnewresourcesandtipsontherawfoodslifestyleintoarepackagededitionofthisrawfoodsrecipebook”—Providedbypublisher.Includesindex.1.Cooking(Naturalfoods)2.Rawfoods.I.Title.TX741.S242011641.5′63—dc22
2010035484
eISBN:978-1-58761-369-2
FrontcoverfoodstylingbyKimKissling
v3.1
Contents
CoverTitlePageCopyright
PrefacetotheSecondEditionIntroduction
RawFactsRawFoodsRawToolsRawTechniquesRecipesDRINKSAPPETIZERSFRUITDISHESFRUITSOUPSSAVORYSOUPSSALADSDRESSINGSSIDESENTREESDESSERTS
ReadingListGlossaryIndex
PrefacetotheSecondEdition
Every journey beginswith a single step, yetwhere it leads depends upon thechoices we make along the way. In the past two decades, I’ve continuallyevolvedmy relationship with food in order to eat sustainably, simply, and inharmony with nature while enjoying a diversity of flavors and maintaining asublime level of health. Sustainable living is more than just electric cars andsolarpanels.Everyitemwebuyhassomeimpactontheglobalecologybasedonhowmanyresourcesittakestogetfromfarmtomarket.Seventypercentoftheworld’s transportation is used tomove or obtain food. People used to farm athomeandproducealargeamountoftheirownfood.Inthe1950s,morethan50percentofpeoplegrewsomeportionoftheirfoodintheirbackyards.By1980,less than5percentgrew their own foodandby2010, it’s less than1percent.Havingapersonalinteractionwithourfoodhelpscustom-designthefoodforourparticular needs. A healthy environment grows healthy food, which in turncreatesahealthyperson.Iremember thefirsthealthychoiceImadewhenIdecidedtoboycottCoca-
Cola and rainforest beef during high school. I discovered thatmy actions hadeffects onwhatwould be perpetuated in consciousness and sold in the futuremarketplace. My personal choices in dietary restriction eventually led me tobecomingavegetarian. Iputasidemeat inorder to liveamorecompassionateandpeacefulexistence.Soonafter,Ibecameavegananddisposedofallanimalproducts inmy life. I fervently read ingredients on every packaged product IconsumedorusedonmybodyandIateonlyatveganfoodestablishments.Ifelthealthyandstrong,knowingIwasdoingmyparttomakeadifference.Ifirstencounteredwheatgrassandsomeofthebasicideasofrawlivingfoods
in1991.Itallmadesomuchsensetome,soIbegantoincorporatethatwayofliving into my daily life. I started each day with wheatgrass and juices andsmoothies.Ibroadenedmypalatebyseekingoutexoticfruits.Iwouldoftenplayinmykitchen,creatingrecipesbasedononesIusedtoeatandfindingawaytomake them all raw. I studied some raw foods recipe books and took trips totropicalclimates toeat the special fruits thatgrew there. Ibegan toeat to liveratherthanlivetoeat.Aftermorethantwoyears,Iwasalmost100percentraw
and theonlycooked food I atewas theveganchocolatecake fromAngelica’sKitchen in New York City. Knowing that I wanted to be completely raw, Idecided tocreatemyowncateringcompanycalledLovingFoods; Iwanted toeducate people about raw food and provide deliciousmeals to show that rawfoodwasn’tjustnutsandsalad.WelaunchedinWoodstock,NewYork,in1993,togreatsuccess,andIchosenevertoeatcookedfoodagain.Imoved toMaui tobe theheadchefata retreatcenter.Onenight,as Iwas
servingdinner,a fewof the localneighborscameby—theywouldoftensneakthroughthewoodstosampletheeveningmeal.Themanageroftheretreatcentersaid, “There are fifteen people in thisworkshop andmore than twenty peopleeatingdinnerheretonight,”towhichIreplied,“Irunthekitchen,not thegate,andI’mwellwithinbudget.”Hethensaid,“Thesepeoplearehereforyou;youneedarestaurant.”Iagreedandsaid,“Ido;Iquit.”In1996,IopenedthedoorsoftheRawExperiencerestaurantinPaiawithmy
partnerRenéeLoux.Wedazzledpeoplewithourcreativeandinnovativerecipesandtherestaurantwasabighit.Yetwealwaysheldtoourmottoof“AllRaw,AllVegan,AllOrganic,AlltheTime.”IwrotetheoriginalRawTruthasabookabout raw foodand theconceptsandconsciousness that it’sbasedon.But thecateringbusiness(whichhadgrownintoarestaurant)hadmanyfabulousrecipestoshare,soIevolvedtheRawTruthintoarecipebook.Theoriginaleditionwasprintedatafriend’scopyshopandsoldout in thefirstweekofprinting(therewerealmostnorawfoodbooksavailableatthetime).SoonItookoverafriend’sshopinSanFranciscoandthesecondRawExperiencewasopened.I consulted for other restaurants and began leading my own workshops. I
continued to study herbology, natural medicine, farming, permaculture, andexotic fruits and constantly worked to improve my understanding of healthyeating.Sadly, in1999weclosedthedoorsof theRawExperience.Icontinuedteaching and spent a fair bit of time using my body as my laboratory andlearningwhatworkedbestforme.Iwouldoftenfast,orlivesolelyonfoodthatIpickedmyself.CurrentlyIgrowmuchofwhatIeat,andIincluderawdairyinmydiet. I recentlyhad theopportunity toworkwith theUniversityofHawaiiculinary students in a sold-out event. The students and publicwere awed anddelightedbythefantasticfive-coursemealtheseculinarystudentsprepared.Itisatruepleasuretoseerawfoodcuisinebecomingmoreandmorewidespreadandaccepted.I’vealwaysfoundthatthemostimportantingredientinanymealistheloveandattentionwebringtoit.Aboveall,rawfoodisaboutconnectingwithnatureandbeingecological,sustainable,andhealthy.
Introduction
Withthecorrecttoolsandtheproperresources,wecanaccomplishanythingwewish.Experience(whatwedo)plusknowledge(whatwelearn)givesuswisdom(whatwecanshare).
RawExperience
Experience is the greatest teacher there is. Our lives are our lessons, andcontainedwithin themis the informationthatwillallowus togrow.It isuptoeachofus todecidewhatour lifewillhold.Each lessonwe learn leads to thenext, and as we encourage greater diversity of experience, our ability tocomprehend our life lessons increases. The many choices that we make helpdefinehowwerelatetotheworld.Wechangeourworldasmuchasourworldchangesus.Thelessimpactweinflictuponthisworld,thebetterwewillbeabletoenjoy it inour future.Readingorhearingabout theexperiencesofothers isnotthesameasexperiencingsomethingourselves.Wemayunderstandsomeoneelse’s experience, but learning from it is a differentmatter.Themorepositiveour experiences, the more positive we become about our lives. Savor eachexperience,fortheyallhelptomakeuswhatweare.
RawKnowledge
A fundamental principle of raw foodism is that life promotes life. Food freshfrom nature’s garden contains a wide range of nutrients and a powerful lifeforce. Raw foodists believe in living as closely to the earth as possible andrespecting all life.We suggest growing your own food and tradingwith other
farmers, obtaining it from local farmers’markets, or even foraging for it.Weadvocatetheuseoffoodasmedicine,andfastingasawaytocleanseandpurifyyourbodyandsoul.Werecognizethatifyoufeedapersonasprouttheyeatforaday,butifyouteachthemtosprout,theyeatforlifeandcanteachothers,too.Withthecorrecttoolsandtheproperresources,wecanaccomplishanythingwechoose.Foodsthathavebeenheatedoroverlyprocessedhavelostmost(andoftenall)
oftheir lifeforce.Thebeneficialenzymesinfoodarecompletelydestroyedbytheheatingprocess,causingthedigestivesystemandbodytoworkmuchhardertogainanyenergyornutrition.Ifweheatedthehumanbodytoover108°F, itwouldbeveryuncomfortable,andifwewentover116°F,itwouldbedead.Thesamecanbesaidofourfoods.Anothertenetofrawfoodismisthateatingtoliveisbetterthanlivingtoeat.
Most of what is consumed today is overly processed factory farmedconsumables. In fact, much of the food eaten today is “edible media;”mainstreamsocietyeatsforentertainmentratherthanenergyandnutrition.Thisediblemedia usually contains little to no nutrition or life force, but it is wellpackagedandmarketed,sopeoplecontinuetoeatit.Manypeoplehavethoughttheycouldoutsmartnatureandprofitbyisolating
thebeneficialsubstancesinafood.Atfirstpeopleateorangesandwerehealthy.ThensomeonediscoveredvitaminCanddecidedthatitwasthehealthfulpartofthe orange. Later it was realized that ascorbic acid was important for theabsorptionofvitaminC.Thentheyfiguredoutthatitwasthebioflavonoidstheyneeded.Eventually,theywillrealizethatallweneededwastheorangeallalong,andthatnaturemadeitperfectlyinthefirstplace.There aremany different ideaswithin theworld of raw food. Some people
consider raw food to consist only of fruits and leaves, while others suggestdining on elaborate raw recipesmade in the tradition of a variety of cultures.Therearegroupsthateatonlylivingfood—foodsthatmayhavebeencookedatone point but have been fully digested by a living culture likemiso or namashoyu. Sproutarians eat mostly sprouts, and fruitarians eat only fruits. Mycurrent philosophy is bio-unity—being one with nature and foraging orgardeningasmuchofthefoodthatIeataspossible,andalwaysbeingcreativeandlovingwithmyfood.Mysuggestionforpeopletransitioningtoarawlifestyleis“takethebestand
leavetherest.”Findtherawfoodphilosophyorstylethatworkswithyourlife.Whether it isstarting thedayrawandgoingas longasyoucan,or takingoneday aweek to eat only raw food, be sure to transition in a comfortableway.Going raw is very easy for some but more challenging for others, just like
becomingvegetarian.Itisamatterofmakingaconsciouschoicetoeatfromtheplantkingdomandtheneducatingyourselfproperlyinordertomaintainahighlevelofhealth.Eatinginvolvesintentaswellasnutritionandlifeforce.Whenweeatfoods
madewith love,we are inspired;whenwe eat foodsmadewith sugar,wegetupset. The way food is handled and cared for also affects its general energy.Foodissensitive toenergy: intentandactioneitherhelpkeepthefoodpureorcorrupt it.Grandma’s soup doesn’t heal because of the recipe; it’sGrandma’slovethatheals.Aromanticdinnerisn’tromanticbecauseoftheingredients;it’sthelovethatmakesitwhatitis.Theseexamplesdemonstratehowourintentandthoughtscanaffectourfood.Thisistrueforlifeaswellasfood.Ifweenterintoa situation with positive intent, we can do anything, and if we act withnegativity, anger, fear, and worry, we just can’t seem to do anything right.Remember that your words and thoughts make up your world and that ourbodiesandlivesareareflectionofourmind’sexperienceofitself.Wearewhatwe think: positive, loving intentions create positive experiences. Intention iseverything.
RawOrigins
All living creatures on the planet, except for humans, eat their food in a rawform.Noonehastotellthecowtoeatgrassorthebeartoeatberries—theyjustdoit.Ashumanshaveevolved,however,mostpeoplehavebeenledawayfromnatureandrawfood.Inreaction,championsofrawfoodismhavearisentocarryforthnature’scause.Oneof the early andbetter-known advocates of raw foodwas JesusChrist.
ChristwasamemberofacommunityknownastheEssenes.TheEsseneslivedonsproutsandgrassesaswellasdehydratedbreads.EdmondBordeauxSzekelyexpoundedupontheEsseneteachingsbybringingustheEsseneGospelofPeace(atranslationfromtheDeadSeaScrolls).Anotherearlyadvocateofeatingfreshraw foods was Leonardo da Vinci. Leonardo understood the relationshipbetweeneatingwelland thinkingwell.Manypeoplehaveheard thatLeonardowasavegetarian,butnotasmanyknowofhiswritingsinwhichhespokeoftheimportance of using fresh raw fruits and vegetables as one’s primary foodsource.More recently, several peoplehave stepped forward to revive andbroadcast
the message of the benefits of raw food. These revivalists include Dr. AnnWigmore,whoinherlifetimespreadknowledgeabouttheimportanceofsproutsand introduced wheatgrass into the human diet; Paul Bragg, the originator ofhealthfoodstoresandapioneerofhealththroughproperexerciseandnutrition;NormanWalker,whoresearchedthehealingbenefitsofjuicingandinventedtheNorwalk Juicer, a juicepress that allowsus toget themaximumnutritionandminimum oxidation from our juice and to this day is still arguably the finestjuicer available; T. C. Fry,who expounded the teachings of fruitarianism andhelped bring about the natural hygiene movement of the 1970s; and HerbertShelton,whose teachings on fasting and cleansing have inspired somany.Allthese teachers have brought to light the crucial teachings of eating uncookedfoodsstraightfromnature.More recently, an environmentalmovement revolving around raw food has
emerged.Many peoplewish to seek out nature,which has been eradicated inmanyplaces,toregaintheirhealthandtheirconnectionwithMotherEarth.Justby eating naturally and by producing as little impact on our bodies (and theplanet) as possible, each individual can contribute to the raw foodmovement.Remember,youarewhatyoueat.Thetools,techniques,andrecipesyou’llfindonthefollowingpageswillgiveyouasolidunderstandingofrawliving.Usetheknowledgetoinspireorenhanceyourownrawexperience.
RawFacts
Theadvantagesofeatingrawfoodincludeeverythingfrombenefitingfromtheliveenzymescontainedinrawfoodstoingestingagreaterquantityofvitaminsandothervitallife-forcenutrients.Heatchangesthemakeupofallthings.Whenfood is heated, it is chemically altered and losesmost of its ability to provideenergy.Eatingrawitemsmakes100percentofthefood’snutritionavailabletous. According to Dr. Ann Wigmore of the Ann Wigmore Natural HealthInstitute,thesamefoodincookedformcanhaveupto85percentlessnutritionalvalue.Oncecooked,manyfoodscombine toformnewsubstances thatmaybepalatablebutarebynomeansbeneficial.Eating living foods also helps us to obtain all of its enzymes, catalysts that
help us digest our food. Enzymes remain intact below temperatures of 116°F(and ideally below 108°F); higher temperatures destroy the enzymes and ourbodieshavetoworkhardertodigestthefoodsweconsume.Enzyme-richfoodshelpprovideourbodieswithamoreefficientenergysource.Rawfoodsrapidlydigestinourstomachandbegintoprovideenergyandnutritionquickly.Whenyou consume cooked food, either alone or before raw food, it can cause aconditioncalledleukocytosis,anincreaseinwhitebloodcells.Ourbodiesmayrespondtocookedfoodasifitwereaforeignbacteriaoradiseasedcell,whichcausesourimmunesystemtowasteenergyondefendingus.Byeatingonlyrawfoodoreatingrawfoodbeforecookedfood,youcanpreventleukocytosis.Raw food contains all the enzymes necessary to break itself down, thereby
providingyouwiththemaximumamountofenergywithminimalbodilyeffort.Rawfoodisthereforemorewholesome,assimilable,anddigestible.Foodeatenrawcreatesverylittle impactonthebody’ssystems.Ialsofindthatrawfoodshaveafargreaterrangeoftastesthancookedfoods.PlantstakeEarth’snaturalresources and produce a substance that provides energy with no need foralteration.Itistrulyagifttoberespectfulandgentlewiththefoodsthatnatureprovides,intheprocessbenefittingbothourselvesandthenaturalworldwelivein.
BenefitsofRawFood
A wide range of benefits comes from eating an ideal diet. One of the bestadvantagesofeatingrawfoodistheabundantenergyitprovides.Energythatisspentdigestingcookedfoodcanbemadefreeforustouseforotherthingswhenwe eat raw. People eating raw foods find that they need to sleep less to feelrestedandoftenattesttoachievinglifegoalsthatseemedunachievablewhenonacookedfooddiet.Manyathleteshavefoundthatlightrawmealsgivethemamore sustainable form of energy and allow them to surpass their previousrecords. Students also find that raw food gives them a more balanced bloodsugarlevelandhelpsthemthinkmoreclearlyandstaymorefocused.Indigenouspeople throughout theworld demonstrate the great life extension benefits thatrawfoodhas tooffer.Manyof thesecultureseataprimarilyrawdietand livemuch longer lives. People eating raw food also find it enhances their beauty.Mostofall,peoplewhoeatwellfeelgood.Feelinggoodistheessenceoflife.Weenjoyour livesmorewhenwefeelgood.TheHawaiianssaythat themostvaluablethingapersoncanhaveisapositiveattitude.Byeatingwellandfeelinggood,wecanbemorepositiveandcreateabetterlifeforourselvesandthosewelove.
APlant’sIntention
A plant’s intention is to grow. It sprouts from a seed and produces and useschlorophylltocombinesunlightandcarbondioxidewithothernutrientsfoundinsoil to create more of itself. As more and more leaves are produced, a plantmaturesenoughtobearfruit.Plantstaketheelementalmineralsinsoil(intheirrawform),absorbthem,andtransformthemintoorganicmineralsthatanimalscan assimilate. Plants are not harmed when their fruit is eaten. It actuallybenefitstheplant.Thefruit’sintentionistobeeatensothatitsseedscanspreadto other places to further propagate the species. To enable this process, fruitlooksand tastesdelicious. Itmanyways,all creatureswhoeat fruit aregivinglife to future generations of fruit, aswell as absorbing nutrients. Some plantscontinuallyproducefruit,whileothersproducefruitonceandpassbackintotheearth.Plantaseedandcreateafuturemeal.Aswesow,soshallwereap.
PreprogrammedversusProcessed
Intoday’sworld,commerciallyproducedfoodsaregrownwithanagenda.First,a seed is planted, usually not with the intention to forward life, but rather tobenefitthefarmerfinancially.Then,astheseedsgrowintoplants,theyareoftentreatedwithtoxicchemicals(undertheguiseofprotectingtheplantandusfrombugs).Afterthat,theplantsareeitherharvestedbyfossilfuel–burningmachinesorbypoorlypaid,disgruntledworkers.Thefruitandvegetablesproducedfromtheseplantsarethenshipped,usuallymanymiles,beforebeingtossedaroundbyworkerswhocarenothingfortheproduce.Often the next step is that an underpaid produce clerk puts the fruits and
vegetablesonashelf,where theyaresprayedwithchlorinatedwaterafter theyhavebeencoatedwithananimal-basedwax.Thisproduceisoftenmadetolookhomogeneous,andittasteslikeasyntheticversionoftherealthing.Inthestore,the fruits and vegetables sit under fluorescent lights until someone buys themand takes them home. Sometimes the produce is sent to factories, wheremachineswithgreaseanddirtflyingaboutmash,mutilate,cook,andkilleverypossiblerawnutrientandallthefood’slifeforce.Thenthefruitsandvegetablesare packaged and sent to a supermarket near you,where they sit on the shelfindefinitely. By the time you buy the box or can containing the fruits andvegetables, there may be more nutritional value in the package than in theproductinside.
FromtheTreeRighttoMe
Conversely, there are still some farmerswho refuse to participate in themassmechanization and chemicalizationof the food industry.Theygrow their foodwithoutchemicalsorpesticidesandstillharvestbyhand.Thisfoodisreferredtoas“organic”or“unsprayed”and,fromanutritionalandenergeticpointofviewit is the best store-bought food to consume. There are many alternatives toshopping at a grocery store. Local farmers’ markets, farmstands, co-ops, andnaturalfoodstoresofferanabundanceofconsciouslyraised,organic,unsprayed,and locally grown food.Homegrown foods and those harvested from thewildare the best available. Only nature and the forager are involved in creating adirect connection between the earth and human.Growing your own food in a
greenhouseorgardenisawaytoensurethatlovegoesintothegrowthofaplant.Whenwe interactwithour food inapositiveway, the foodprovides farmoreenergy. Positive interaction with plants can increase the plant’s yield andvitality.
Enzymes
Liveenzymesareessential todigestion.Enzymesbreakdown the foodweeatintoausableformforthebody.Whenafoodisexposedtotemperaturesgreaterthan116°F(or, toa lesserextent,anythingabove108°F),mostof itsenzymesare killed. Enzyme-depleted food can be very hard to digest and provides thebodywithverylittleenergy.Withoutthevaluableenzymescontainedinrawandliving food, our bodymust produce some of its own enzymes to digest food.Thisprocessleavesthebodydrainedofenergy.Rawandlivingfoodcanfillthebodywithenergyandvibrancyrapidlybybreakingdownfoodquicklyforeasydigestion and assimilation. Since many nuts and seeds contain a coating ofenzymeinhibitorsthatstopthedigestivebreakdownoftheseed,seedsshouldbesoaked inwateror sprouted so theybecomedigestible, alive, andpackedwithnutrients.
AssimilationandElimination
Illnessanddiseasearesymptomsofeitherpoorassimilationorpoorelimination.Formanyreasons, fromadeficientdiet topoor lifestylechoices, thebodycanbecome filled with toxic matter that poisons the body, mind, and spirit. Thistoxic matter sometimes clogs the body and greatly reduces the ability of thebodytoabsorbnutrients.Thebodythenbecomesstarvedofvaluablevitamins,minerals, and amino acids that keep the body functioning optimally. This isknownaspoorassimilation.When toxic or harmful substances are taken into the body but cannot be
moved out of the body, it is called poor elimination. Organic raw and livingfoods benefit both assimilation and elimination, helping to keep the body freefrom illness.The foodsmanypeople have consumed earlier in life have often
been less thanhealing for their bodies, and this can result in a clogged colon.The colon iswherewe getmost of the nutrition out of our foods.At present,many people have their colons cloggedwith fecalmucoidmatter. This debriscansometimescoverthemajorityofthesurfaceareaoftheintestinalwalls.Thewalls of the intestines are covered with many folds, curves, and fingerlikeprojectionscalledvilli,whicharedesignedtotakeinnutrition.Whenthecolongetsoverlyimpactedwithfecalmucoidmatter,ourabilitytotakeinnutritionisdegraded.Manypeopleeatalotandyetareunabletogetwhattheirbodyneeds.Infact,
someofthebest-fedpeopleintheworldsufferfrommalnutrition.Acontributingfactor to effective assimilation is healthy intestinal flora. Eating food in thecorrect combinations and chewing well also improve assimilation. Fresh rawjuice and fruits are the easiest to assimilate. Greens and fibrous foods arewonderful forcleaningout the intestinesofolddebris.Eatingrawfoodallowsforthemaximumassimilationofwhatfoodhastooffer.Manyofourtruefoodcravingsarenutritionallybased.Ourbodiesknowwhattheyneedandsendwordto our senses to seek out foods with these nutrients. In order to absorb thenutrientsweseek,weneedtohavehealthyassimilation.Ifnot,wewilleatmuchgreateramountsof food inanattempt toget thenutrientsweneed.Rawfood,withallofitsnutrientsandenzymesintact,isveryeasytoabsorbandoftenhelpscleansethebodyandpromotegreaterassimilation.Elimination is the process of removing from the body something that is
useless or toxic. Many people pick up bacteria or toxic food substances andbecomeill.Thisisbecausetheirbodiesarenotreleasingtheharmfulsubstances.Whenahealthybodyencounterstoxicmaterials,itwillquicklypassthemoutofthesystem.Whentoxicmaterialsareencounteredbyabodysufferingfrompoorelimination, theymayget stuck in the system and cause disease.Toxic debriscanbuildupinthebodyformanyyearsandeventuallycausehealthissues.Byeliminating potentially harmful substances from our diet,we protect our bodyandpromotegreaterhealthandlongevity.
OrganicallyDistilledWater
Waterisoneofthefundamentalelementsoflife,andhumansarecomposedofalmost 80 percent water. Finding pure sources of water is of the utmostimportance in thismodern era,when environmental toxins abound. In ancient
times,thepurestwatercamefromwells,streams,andrainwater.Now,ahundredyearsafter the introductionofchemicalsandpesticides,wellwater, rivers,andrainareoftenpolluted.Tapwater isevenworse,as ithasusuallybeen treatedwith“cleansing”chemicals.Additionally, tapwaterandbottledwateroftengothroughplasticpipes(asyntheticmaterial,neitherorganicor inorganic).Thereare various methods of obtaining pure water through mechanical or naturalmeans—suchasevaporationor filtration—but thebest sourceofall isdirectlyfromplants.Plants have the natural ability to distill water. A tree will draw inorganic
minerals into its roots from stream runoff, rain, and underground springs andtransform it into organically distilled water that it will store in its leaves andfruits. This organically distilled water held in the plant’s living cells can beobtained by juicing or eatingwatery fruits or by drinking coconutwater. Themethod by which modern water purifiers remove unwanted chemicals andbacteriaisverysimilartothatofaplant.Filtersrangefromthosethateliminateonlyodorsandtastestothosethatremoveallunwantedinorganicmineralsandharmful bacteria. Many people in the natural hygiene tradition use waterdistillers, which evaporate the water and recondense it, leaving any toxicsediment behind. There are also companies that sell bottled water that isespeciallypureandwaterthathasbeenozonatedoroxygenated.Both filtered water and organically distilled water can be further improved
through a restructuring process that results in what’s referred to as chargedwater.Tomakechargedwater,pourpurifiedorcleanwater(waterthatdoesn’tneedtobefilteredorpurified,suchasfreshspringwaterorwellwater)backandforththreetoseventimesbetweentwoglassjars,thenleaveittosettleinoneofthejars.Addaquartzcrystal tothewater, thenput thewaterindirectsunlightfor twenty-four hours or more. The resulting water will be recharged andholisticallystructured.
TheFourLivingFoodGroups
The four primary categories of living foods are fresh food, sprouted food,cultured food,anddehydrated food.Fresh food isany typeof rawfood that isready for use in its vibrant unadulterated form. Examples of fresh foods arefruits, vegetables, freshherbs, andother harvested food.Fresh foods representtheelementofWaterandarelifegiving.
Sproutedfoodisanytypeofseed,nut,grain,orbeanthathasbeensoakedinwater,exposedtoairandindirectsunlight,and,whenrinseddaily,formsanewplant,beginningwithasprout.Someexamplesarealmondsprouts,buckwheatsprouts,sunflowersprouts,andmungbeansprouts.SproutedfoodsrepresenttheelementofAirandareregeneratingandcleansing.Culturedfoodisanytypeoffoodthathashadabeneficialcultureintroduced
intoit(acidophilus,koji,andbifidus,forexample).Theseculturesthengrowandproliferate within the food. Some examples are miso, amazake, seed cheeze,kimchee, and tofu. Cultured foods represent the element of Fire and areenergizingandtransformational.Dehydratedfoodsarethosefromwhichthewaterhasbeenremovedthrough
gentle drying at low heat. Some examples are dried fruits, Essene bread, anddried herbs. Dehydrated foods represent the element of Earth and are verygroundingandsustaining.Eating 100 percent raw food is easy. It does, however, require eating a
balanceddietandacertainunderstandingaboutthefoodsyouconsume.It’sveryimportant to knowabout foods’ nutritional value andwhat our bodies need inorder to make sure these requirements are met. The chart here gives generalguidelines aboutwhatmakes awell-balanced raw fooddiet.By increasing thequantityoffreshfoodsinacookeddiet,thecleansingprocessbeginsandhelpsflushoutoldtoxinsandtheaddictionsthatgowiththem.Greensandfreshfruitsareespeciallyhelpful inpushingharmfuldebrisoutof thecellsand thecolon.These twoprimary raw food sources allow a person in transition to adjust hisbody to eating more and more raw food. As a person feels fuller and morenourishedfromeatingrawfoods,hemaybegintoexperimentwithlettinggoofcooked food.Thecultured foodswill reallyhelp initiate thisby increasing theamount of assimilation through proper intestinal flora. Dehydrated foods willalso assist a person craving for something heavy. The chart here shows anideallybalancedrawfooddietthatcanbecontinuedthroughoutone’slife.
TransitioningStrategies
Eachpersonisunique,andsoisherwayofeating.Inordertotransformtoarawplant-based diet, some people may need only a short time, while others mayrequireyears tocomfortablymake the transition.Peoplewhowere raisedonastandard American starch-and meat-based diet may take up to three years to
properly transition to a 100 percent living foods diet. Through fasting andcleansingpractices,thebodycanberebuilt.Thecleanerandhealthierthebodyis, thequickerandeasier the transition.Thefour livingfoodgroupschartherecan help structure a transition that is easy and healthy.Whenmoving towardhealthiereating,itishelpfultoworkinconsciousstepsandtostaywithinyourcomfort zone. Senseless struggle and self-judgment only impede growth.Dehydratedfoodsaretheclosest tocookedfoodsandcanhelppeoplewhoareusedtoeatingbreadandpasta.Refertothefollowinginformationfortheproperpercentagesthatcansupporttransition.
TransitioningTips
Changeistheonlyconstant.Inoureternalgrowth,weoftenseekoutnewwaysofthinking,living,andeveneating.Thetransitoryperiodbetweenonewayandanothercanbesmoothandeasyorquiteroughandchallenging.Thefollowingare a few tips on transitioning to raw food, althoughmany can be applied toalmostanyaspectofyourlife.
•Takeyourtimeandbepatient.Accentuatethepositive.Befocusedon the good things you ate and did today. Eat the raw and naturalfoodsyouenjoy.•Start thedayrawandseehowfaryougo.Drinka smoothie forbreakfast,eatsaladforlunch,andstartyourdinnerwitharawsouporsalad.•Have a raw food dinner party or potluck at your home. It’s agreat way to try new dishes, turn people on, and support your newlifestyle.•Eatonenewrawfoodeachday.Findoutwhatfoodsyoulikeanddon’t.Discover thevarietyofdeliciousflavorsnaturehas tooffer. Ifyouknowyourfoods,youcancreateanydish.•Goonlocalplantwalksandfamiliarizeyourselfwithherbs,fruits,flowers,andgreensthatgrowwildnearyourhome.•Dineoutatrawcafesandthengohomeandre-createyourfavoritedishes.Itisalsofuntomakeoldcookedfavoritesasrawdishes.
•Alwaysmakethebestchoice.Eatthethingwiththemostlifeforceandthefoodsyouknowwillhelpyou.•Knowyourselfandeducateyourself.Knowledgeispower.
PERCENTAGESTOSUPPORTTRANSITIONAverageAmerican(Poor)Diet
•80percentcookedfood•20percentrawfoodOfthe20percentrawfood,mostisdehydrated,someisfresh
“Healthy”AmericanDiet•60percentcookedfood•40percentrawfoodOfthe40percentrawfood,20percentisfresh10percentissprouted10percentisdehydrated
ASustainingTransitionalRawDiet•40percentfreshfood•20percentsproutedfood•20percentculturedfood•20percentdehydratedfood
ARejuvenatingTransitionalRawDiet•20percentfreshfood•40percentsproutedfood•40percentculturedfood
ABalancedRawDiet•60percentfreshfood•20percentsproutedfood•10percentculturedfood
•10percentdehydratedfood
FourLivingFoodGroups
BIO-DESTRUCTIVETOBIOGENICFOODS
Bio-Destructive(foodthatishurtful)Bio-destructivefoodsdamageanddestroythebody’sorgansandcellsanddepletethebody’sabilitytohealitself.Thesefoodsaretoxic.
Foodcontainingchemicals,preservatives,syntheticmaterials,artificialcolorsandflavors
FoodcookedinaluminumHormone-raisedanimalproducts
Bio-Degenerative(foodthatisharmful)Bio-degenerativefoodshaveadestructiveeffectovertime.Theyweakenthebodyandcaneventuallycausedisease.
MeatsOvercookedandpackagedfoodOldandrottingfoodCannedfoodFoodcontaininginorganicmaterialsProcessedfoodFoodcookedinoilsFoodsfrozenfortoolongHomogenizedandindustriallyprocesseddairyproductsFoodcontainingunknownandunpronounceablesubstancesFoodmadewithanger
Bio-Static(foodthatisinert)Bio-staticfoodsrequiretimeandenergytodigest,givingverylittle(ifanythingatall)backtothebody.Thesefoodsmayslightlysustainlife.
CookedfruitsCookedvegetablesCookedgrainsCookedbeansFrozenfoodFooddriedathightemperatures
Bio-Active(foodthatishelpful)
Bio-activefoodshavemanyvitalnutrientsandallowthebodytofunctionoptimally.Thesefoodsbuildandmaintainthebody’snormalprocesses.
Raw,live,organicfoodWholefoodAmino-richfoodEnzyme-richfoodFooddriedatlowtemperatures
Bio-RegenerativeorBio-Genic(foodthatheals)Bio-genicfoodsrepairthebodyandpromotelongevityandhealing.
RejuvenatingfoodSproutsandchlorophyll-richfoodCulturedfoodMedicinalherbsFresh,wild,hand-pickedfoodFoodmadewithlove
FreshFoods
It is very important to consume large amounts of fresh foods, such as fruits,vegetables, herbs, and other harvested foods,which shouldmake up about 60percentofyourdailyintake.Freshfoodscontainalargequantityoforganicallydistilled water (up to 85 percent) and also contain many vital nutrients andvitamins.Thereisawidevarietyoffreshfoods,butitisoftenbesttoeatfreshfoodsgrowninyourownarea.
WhyOrganic?
Organic foods are grown without any chemicals, pesticides, or fungicides.Nonorganicorconventionallygrownfoodsmaycontaindeadlypoisonsthatcancause cell damage and toxic buildup and eventually lead to death. Thesesyntheticpoisonsarecompletelyforeigntohumansandanimals,andwearejustnow beginning to see their effects in civilization. Most farms grow sprayedfoods because the spray keeps the pests away, thereby ensuring a larger cropeven though the food is deadly. Organic foods are grown the way natureintended, fertilized only with compost made from other organic foods or seavegetables or plant matter. Plants grown only with these fertilizers areconsideredgrown inaveganmanner (withnoanimalproducts).Otherorganicfarmingmethods entail fertilizing cropswithmanure and fish emulsion: theseareconsideredorganiconlyiftheanimalswerefedorganically.
SeasonsofFruit
Throughout the year,most fruits transition froma fruiting stage, to a dormantstage, to a leaf-andbranch-growing stage, to a flowering stage, and then backagaintofruiting.Eachvarietyoffruithasitsowncycle;sometreesfruitinthesummer,whileothersfruitinthespringorfall.Sometreesfruitatdifferenttimesbased on their elevation or where, exactly, they are grown. For moreinformation,contactyourlocalfarmerstolearnwhatfruitsareinseasonwhereyoulive,andstartkeepingalocalseasonalcalendar.
FoodCombining
Some foods go together quite well, such as mango and papaya, while othersdon’t, like onions and persimmons. For the most part, food combining isintuitive;wedowhat feels best for our bodies.Somecombinationsmayworkwonderfully for one person and not as well for another. There are manyphilosophiesaboutfoodcombining;someteachingssuggestthatitisbesttoeatfruits separately from vegetables. Some even advise eating each type of foodalone. The primary reasoning behind these ideas is that different foods takedifferentamountsof timetodigestandsomecanevenimpedethedigestionofotherfoods.Foods are oftendivided into groups such as acid, subacid, and sweet fruits;
grains; greens; andother veggies. Peoplewhopractice proper food combiningtrytoeatonlyfoodsthatareclassifiedinthesamegroupatthesametime.Ithasbeensaid that fruits, ifeatenalone, takeonly thirtyminutes todigest,whereasmostother foods takeup to sevenhours todigest.For this reason,melonsarebest eaten alone.Melonswill be absorbed into the body in fifteenminutes ifeatenbythemselves,butifeatenincombinationwithsomethingelse,theymaytakeaslongastheotherfoodeatentobedigested.Thebestsignastowhetheryouareproperlycombiningfoodsittolookatthequalityofstoolproducedandthe sensation the foods give to your body.When foods are eaten in a propercombination,youwillfeelgoodandproducenoflatulence,andyourstoolwillbesolidandnotcontainanyundigestedfoodparticles.Creativedigestionisthepracticeofeatingwhatfeelsgoodbecausethebodyalwaysknowsbest.
Juicing
Juicing is extracting the organic water from fruits and vegetables, whichconcentratesthevitaminsandmineralsbyremovingthepulpandfiber.Juicingis agreatway to stayhydratedandenjoyawide rangeofnutrition. Juicing isextremelycleansingandhealing.
FreshIsBest
There isgreatbeauty inconsuming foods rightunder the tree theygrewfrom.Muchof the food that iswidelyavailable tous is shippedallacross theworldandstoredforextendedperiodsoftime.Food,whenattachedtoitsrootorplant,isstill in theprocessofgrowing.Whenweharvest it, itholds its lifeforceforonlyashorttimeandthenbeginstodecompose.Thecloseryouaretothesourceoftheharvest,thebetterthequalityoffoodandthemorevitalitis.Thereareavarietyofways toget closer to the sourceof the foodyoueat.Oneway is tocontactlocalfarmersinyourarea.Anotherwayofobtainingfreshfoodsistogotoalocalfarmers’market.Ofcourse,theeasiestwayistogrowyourown.Foodthatwecoparentisofthegreatestvaluebecauseitcomesimbuedwithourownenergy. Interaction with the plants we eat can heal us and help us grow.Remember,youarewhatyoueat!
EasyIndoorGardening
Many plants grow easily indoors. Indoor gardening can be crucial for citysurvival or just to supplement yourwinter dietwith fresh home-grown foods.Sproutsare themostnutritiousandmost rapidlygrowingofany indoor-grownfood. For instructions on sprouting, seeHow to Sprout.However, it’s easy togrowsomefreshfoodsindoors,too.Beettopscangrowbeetgreens,andcelerybottomswillgrowleaves.Beetsandothergreenscanbegrowneasilybyplacingthe topof thebeetor thebottomof a celery stalk in a shallow trayordishofwater.Afterafewdays,thegreensbegintogrowandcanbeharvestedformanyweeks.Herbs suchasbasil andparsleycanbegrown indoorsyear-round. Justprovideabitof lightandnourishingsoilplusanampledoseofwaterandyouwillhaveabeautifularrayofherbs.Evenhotpepperplantsandedibleflowerscanbegrownindoorseasily.Indoorgrowingsystemsarealsoagoodwaytogrowvegetableandsmallfruit
crops as well as an abundant supply of herbs. Hydroponic (water-grown) ortraditional soil-grown plants can be grown indoors. This may requiresupplemental lighting (fluorescent, halide, or sodium) in order to get asubstantialyield.Therearemanybooksandguidestogrowingeverythingfromtomatoes to strawberries in a basement or warehouse. Greenhouses andsolariumsaresomeofthebestwaystogrowyourownfoodyear-round.
CuttingandStoringFreshFoods
When we bite or cut into a fresh food, we rupture its auric field. We areessentiallybreakingthefood’ssafetyseal,whichismadeupofall thecellsofthefood.Whenwesliceorpuncturethesecells,weopenupthefruitandallowitto begin to oxidize.Oxidation is the process bywhich oxygen combineswithother availableminerals and feedsbacteria so the fruit cangoback to the soilandnourishtheseedswithinit.Allofushaveexperiencedbitingintoanapple,setting it down for a fewmoments, and seeing it turnbrown; that’soxidation.This is one reason that the best method for extracting juice from a fruit orvegetableistopressit.Bypressing,wecausecellstorupturefromwithinratherthan cutting or popping the cells from the outside. Pressed juice takes up totwenty-fourhourstooxidize,whileanymasticatedorcentrifugallymadejuicesoxidize in less than an hour. The way we store foods is also important. TheancientEgyptiansstoredfoodinpyramids.Thisallowedgrainsandseedstobe
storedforconsiderably longerperiodsof time.ThekamutfoundinKingTut’stomb thousands of years later was still viable and sprouted. Temperature andlightplaymajorrolesinthestorageoffoods.Warmthanddirectlightmakefoodbreakdownmorequickly.Sokeepyourfruitsdry,cool,andoutofthesun.
SproutedFoods
Sproutedfoods,suchasalmondsprouts,buckwheatsprouts,sunflowersprouts,andmungbeansprouts,areoftenveryhighinchlorophyll.Inmanyplants, thehighest levels of chlorophyll existwhile the plant is in its youngest andmostvitalstages.Sproutedfoodisveryhelpfulinthebuildingofnewcells,providesexistingcellswithadditionaloxygen,andhelpsrejuvenatethebody.Plantsknow that their seedsor seed-laden fruitswillbeeaten—in fact, they
plan for it. All seeds, nuts, beans, and grains are coated with an enzymeinhibitor.Thisinhibitorisdesignedtoprotectaseedfromthedigestivesystemof animals. When eaten whole and raw, seeds can pass through an animal’sdigestivesystemintheirentiretyandbeplantedinapileoffertilizertogrowanewplant.Thebestwaytoreleasetheenzymeinhibitoristosprouttheseedorto grind it into a powder. When we grind a seed, we are able to digest it,primarilybecausewehavecreatedagreatersurfaceareaandbrokenthroughtheskin coated with an enzyme inhibitor. Chewing well is a great way to grindseeds. Sprouting, however, completely releases the enzyme inhibitor and alsoactivatestheseeds.Soakingaseedforfifteenminutesreleasesupto50percentof the enzyme inhibitors. The recommended soaking times listed in the chartherearethetimesrequiredforthemaximumreleaseofenzymeinhibitors.
TheBenefitofSprouts
Sproutsarepotentialenergyunleashed.Thesprout is theyoungestgrowthofaseed or nut,when the enzyme inhibitors have been released and the food hasbecome enzyme rich. Sprouts, which are quite diverse, are abundant inchlorophyll, a very rich sourceofprotein, and ahigh-energy foodproviding awiderangeofnutrients.Sprouted seeds also have more nutrition than their dry predecessors. Some
types of sprouts have asmuch as five times their original nutritional value.Asprout is thebabyplant, so itputsanenormousamountofenergy intogettingthosefirstfewleavesout.Thesproutingcycleofaplant’slifeiswhereithasthemostconcentratednutrition.Thisisbecausethesproutwantstobecomeaplantanditknowsthatitmustgetarootinthegroundandaleafuptothesky.Oncerooted,survivalwillbemucheasier.Muchlikeallcreatures,sproutsgothroughtheir most rapid development at this early stage. The equivalent in humanswould be learning towalk or talk; for a sprout, it is creating awide range ofenzymesandvitaminsandmineralstogetagoodstartinlife.Theyoungsproutsand grasses contain the highest amount of chlorophyll that the plantwill everattain.Sproutsareverynutritiousandhavemanyrejuvenatingbenefits.
Chlorophyll
Chlorophyllisliquidlife.Allplantlifeisbaseduponit.PlantsusechlorophylltotransformsunlightandCO2intosugarandoxygen.Thechlorophyllcellandthehumanredbloodcellaremolecularlyalmostidentical.When ingested, chlorophyll is almost instantly absorbed into the body and
feeds abundant amounts of oxygen to the blood, brain, organs, and all cells,allowing them to function at an optimal level. It creates an unfriendlyenvironmentforharmfulbacteria,helpingtoprotect thebodyfromvirusesandinfections.Chlorophyllhelpsbuildtheimmunesystem,detoxifiestheorgansandcellsofthebody,cleansestheliverofaccumulatedtoxicoils,andaidsinhealingwounds. Chlorophyll helps protect cells from the harmful effects of radiationfrom electricity substations, televisions, computers, X-rays, nuclear powerplants,andnuclearwaste.Chlorophyll can be found in all green plants, and some plants, such as
wheatgrass,containasmuchas70percentchlorophyll.Sproutingseedsreleasestheenzymeinhibitorsandbegins theproductionofchlorophyllusing lightandwatertocreatelife.Chlorophyll-richfoodisfullofvitalenzymesandessentialvitamins.Itincreasescellgrowthandtherebyhelpsthebodyregenerate.Younggrassesandsproutsaresomeofthebestsourcesofchlorophyll,buttemperaturesgreaterthan108°Fbegintobreakdownthechlorophyllinplants.Thehigherthetemperature, themorequickly thechlorophyll isdestroyed,sochlorophyll-richfoodsshouldbeeatenrawandnotcooked.
GrowingWheatgrass
Theyoungshootsofthewheatplantareagreatsourceofenergyandnutrition.Wheatgrass isapowerfoodandprovideseveryvitaminandmineralnecessaryfor human survival aswell as helps to reduce radiationpoisoning and removeother toxins from the body.Wheatgrass is protein packed, and one ounce ofwheatgrassisequalnutritionallytofourandahalfpoundsofvegetables.Wheatgrass is fun and easy to grow. To sprout wheat, just follow the
directionsforsproutingseeds(seebelow),andthenspreadathicklayerofwheatsprouts on the surface of a tray filledwith soil 1½ inches deep, or spread thesproutson theground.Then, cover the sproutswith a thin layerof soil.Next,coverthetraywithmeshoranothertray.Waterthewheatgrasseverydaytokeepit moist and after 3 days it will push up the top tray. Remove the tray andcontinuetowaterasneeded.Whenthegrassisabout5inchestall,exposeittosome sunlight for a few hours each day to help enrich the chlorophyll.Wheatgrassisoneofthebestsourcesofthissubstance,sinceitcontainsasmuchas70percentchlorophyll.There aremany varieties of wheat, and all have different purposes.Winter
wheat is better for wheatgrass, soft spring wheat is best for fermenting, andsummerwheatisnicefordehydrationandcereal.
HowtoSprout
Sproutingistheeasiestwaytogrowfoodsforyourself.Youcangrowsproutsinany climate anywhere in the world. If you can live there, so can sprouts. Tosprout,firstselectthetypeofseedyouwishtogrowandrefertothechartheretofind out the optimal soaking time. You can sprout seeds in just about anycontainer,includingaclothbagorevenawickerbasket,althoughalargeglassjar(½to1gallon)withascreencover is themostpopularsetup.Asageneralrule, forayieldof½gallonofsproutedseeds,use2 to3 tablespoonsofsmallseedssuchasalfalfaorclover;1½cupsofmediumseedssuchaswheat,oat,orgarbanzo;or2to3cupsofnutsandrice.Aftersoakingthemfortheappropriateamountof time,drain themandthenrinse thesproutswithfreshwaterat leasttwiceadayuntilthetailsareatleastthreetimesthesizeoftheseedinlength.Next, expose your sprouts, still in the jar, to sunlight for about 15minutes toactivatetheabundanceofchlorophyll.Now,chowdown!
SproutingTips
•Ifusingajar,itisimportanttosetthejarata45-degreeangle.Thispromotes themaximum amount of drainage and an ideal amount ofairflow.Theeasiestway todo this isbyplacing it inadish-drainingrackorsettingit inthesinkwithamugorcuptopropitup,orevenstickingit leaningagainst theedgeinsideaheavybowlsothat ithasproperdrainage.Ifusingabasket,fillthebaseofthebasketandsoakitinabowlofwater.Keep thebasketcoveredwithcheeseclothorsilkscreen and set it somewhere cool and out of sunlight (though not intotaldarkness).Ifusingabag,placetheproperamountofseedsinthebagandsoakinwaterovernight.Hangthebagabovethesinksoitcandripandhavemaximumairflow.• Make sure that the sprouts can breathe—use wide-mouth jarswhenever possible. To cover a sprouting jar, use mesh windowscreens,or,inapinch,youcanusecheeseclothorevenanoldT-shirt.Therearealsosproutingjarlidsavailablecommercially.•Sproutscandrown!Don’tsoakthemfortoolong.• Buckwheat and sunflower sprouts are best when planted likewheatgrassinsoilandgrownintotastygreens.•Alwaysrinsewithfilteredwatertopromotecleansprouts.
SEEDSOAKINGANDSPROUTINGTIMES
TypeofSeed:AdzukiAmount:1½cupsSoakTime:8hoursSproutTime*:3days
TypeofSeed:AlfalfaAmount:3tablespoonsSoakTime:6hoursSproutTime*:3days
TypeofSeed:AlmondAmount:3cupsSoakTime:8hoursSproutTime*:1to2days
TypeofSeed:BarleyAmount:2½cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)
TypeofSeed:Buckwheat,inhullAmount:2cupsSoakTime:6hoursSproutTime*:2days(plantinsoilforgreens)
TypeofSeed:Buckwheat,nohullAmount:2cupsSoakTime:10hoursSproutTime*:1day
TypeofSeed:CabbageAmount:3tablespoonsSoakTime:6hoursSproutTime*:1day
TypeofSeed:CarawayAmount:1cupsSoakTime:6to10hoursSproutTime*:1to2days
TypeofSeed:CashewAmount:3cupsSoakTime:5hoursSproutTime*:1day
TypeofSeed:ChiaAmount:3tablespoonsSoakTime:6hoursSproutTime*:2to3days
TypeofSeed:CornAmount:2cupsSoakTime:8to10hoursSproutTime*:3days
TypeofSeed:CuminAmount:1cupSoakTime:7to9hoursSproutTime*:1day
TypeofSeed:DillAmount:3tablespoonsSoakTime:5hours
SproutTime*:2days
TypeofSeed:FenugreekAmount:½cupSoakTime:7hoursSproutTime*:3days
TypeofSeed:FlaxAmount:3cupsSoakTime:6hoursSproutTime*:2to3days(1hourisokay)
TypeofSeed:GarbanzoAmount:1½cupsSoakTime:8hoursSproutTime*:2to3days
TypeofSeed:HazelnutAmount:2cupsSoakTime:8hoursSproutTime*:2to3days
TypeofSeed:KamutAmount:2cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)
TypeofSeed:LentilAmount:2cupsSoakTime:7hoursSproutTime*:3days
TypeofSeed:MacadamiaAmount:3cupsSoakTime:5to7hoursSproutTime*:4days
TypeofSeed:MilletAmount:2cupsSoakTime:8hoursSproutTime*:3days
TypeofSeed:MungbeanAmount:2cupsSoakTime:8hoursSproutTime*:3days
TypeofSeed:MustardAmount:3tablespoonsSoakTime:6hoursSproutTime*:2days
TypeofSeed:OatgroatsAmount:2½cupsSoakTime:6hoursSproutTime*:2days
TypeofSeed:PeanutAmount:2cupsSoakTime:8hoursSproutTime*:2days
TypeofSeed:PeasAmount:2cupsSoakTime:7hours
SproutTime*:3days
TypeofSeed:PecanAmount:2½cupsSoakTime:4hoursSproutTime*:1day
TypeofSeed:QuinoaAmount:2cupsSoakTime:6hoursSproutTime*:1day
TypeofSeed:RadishAmount:3tablespoonsSoakTime:6hoursSproutTime*:3days
TypeofSeed:RedcloverAmount:3tablespoonsSoakTime:6hoursSproutTime*:3days
TypeofSeed:RyeAmount:2cupsSoakTime:8hoursSproutTime*:3days(plantinsoilforgrass)
TypeofSeed:SesameAmount:2cupsSoakTime:6hoursSproutTime*:2days
TypeofSeed:SoyAmount:2cupsSoakTime:8hoursSproutTime*:3days(1dayfortofu)
TypeofSeed:SunflowerAmount:3cupsSoakTime:7hoursSproutTime*:2days(plantinsoilforgrass)
TypeofSeed:TriticaleAmount:2cupsSoakTime:6hoursSproutTime*:3days
TypeofSeed:WalnutAmount:2½cupsSoakTime:4hoursSproutTime*:1day
TypeofSeed:Wheat(wheatberries)Amount:2cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)
TypeofSeed:WildriceAmount:3cupsSoakTime:9hoursSproutTime*:3to5days
*Sprouttimeisthetimebetweendrainingtheseedsandeatingthem.Thelengthofsproutingtimemayvarybasedontheclimate.Theseinstructionsarefora½-gallonjarorbag.
LiveCulturedFoods
Culturedfoods,suchasmiso,amazake,seedcheeze,kimchee,andtofu,helptopromotehealthybacteriawithinthedigestivesystem.These“friendly”bacteriahelpbreakdownourfoodandhandusthevitalnutrients thatweneed.Ahighconcentration of good bacteria allows for maximum absorption and fasterassimilationofourfood’snutrients.Astrongconcentrationoffriendlybacteriawillalsomaintainahealthybalancewithintheintestinesandwillnotleaveroomforunfriendlybacteriatogrow.
Culturing
Culturingis theprocessofencouragingtheproductionofbeneficialbacteria infood.Bacteria,suchasacidophilusandthosefoundinfoodslikekojiandmiso,areallveryhelpful inthebody’sassimilationoffood.Friendlybacterialiveinthedigestivetractandbreakdownfoodsothatitcanfeedourbodies.Therearealsoharmfulculturesthatcangetinsidethebodyandthebestwaytogetridofthemis tohaveanabundanceofgoodbacteria.Foodssuchassproutedbeans,nuts,andseedsallcultureverywellwhen introduced tobacteriaandkept inawarmplace.Manyculturedproductscanbemadeeasily,suchaskimchee,seedcheeze,rejuvelac,andtofu.Fermented foods are living foods. A living food is one with live bacteria
flourishing in it and that contains organisms that can live in the body of ananimalinasymbioticrelationship.Itispossibletocookafoodandthencultureit, but raw foodists believe in sprouting foods to ferment them. It is good tocheckwithlocalstorestodeterminehowthefoodsyoupurchasewereshippedandstored,becauseculturedfoodsaren’tviableoncetheyarefrozenorheated.Somefoodscultureinhoursandothersindays.Somefoods,suchasmisoandshoyu,canbeculturedforyears.
WhatAreCulturedFoods?
Culturedfoodsarethosethathavebeenpredigestedbyahelpfulbacteriasuchasacidophilus, bifidus, or koji. These live cultures reside on the villi, small
fingerlike projections that extend from the intestinal walls. The greater thesurfaceareaofthevilli,themoreroomthereisforhealthyculturestolivethere.The helpful bacteria that reside in our bodies originally got there through ourmother’s milk (if we were breast-fed). Cultured foods are live foods. Someculturedfoodsmayhavelivedonacookedproduct.Thesefoods,suchasmiso,containnoneoftheoriginalcookedfood,onlytheliverawculture(unlesstheyarepasteurized, inwhichcasethecultureiscooked).Manyculturedfoodsliveonrawfoodandareconsideredbothrawandlive.Thesearetheidealculturedfoods.Somegreat-tastingculturesareevengrownonsprouts.
WhatDoCulturedFoodsDoforUs?
Cultured foods both protect us from foreign bacteria and energize us throughproperassimilation.Thesehelpfulbacteria,suchasacidophilus,allowforhighrates of assimilation of nutrients from our food. Cultures such as acidophilusalsoactasaprotectivebarrieragainstharmfulculturesthatmayseektoinvadethebody.Newcultures,bothhelpfulandharmful,enterintooursystemthroughthe foodsweeat.Whenwecreateahealthyenvironment forpositivecultures,they grow and proliferate. The same is true for unhealthy cultures when wecreateanunhealthyenvironmentinourcolon.Healthyculturesprotectusfromdiseasebystandingguardintheintestinesandusheringharmfulculturesontheirway. Often, cleansing practices such as colonics or enemas can wash awayhealth-givingbacteriaalongwiththefecalmucoidmatterimpactedonthecolon.It is important to continually reintroducehealthybacteria into the systembothorally and rectallywhen following a colon therapy program. Fasting can alsodepletetheactivecultureslivinginoursystem,soitisimportanttoreintroduceculturesintothesystemafterlongwaterordryfasts.
HowtoCultureFood
Cultured foods can be created by using a starter or by creating the idealenvironmentforhealthyculturestobegintogrow.Becauseculturesarepresentintheairaroundus,thereisoftennoneedforastarter.However,usingastarterisagreatmethodtoensureyouobtaintheflavoryou’relookingfor.Astarterissimply a food that is already cultured. Unpasteurized kimchee or miso, for
example, can be your starter formaking your own batch. Following are someexamplesofhowtomakeculturedfoods.
STARTERMETHOD(EXAMPLE:KIMCHEE)
Grind or chop 1 to 3 heads of cabbage. Add ¼ cup caraway seeds. Add 3crushed cloves of garlic. Add the juice of 5 lemons. Add 1 tablespoon of apreviousbatchofkimcheeor1teaspoonliveacidophilusculture.PlaceinaHarschcrockoringlassbowlsfor5to30days(somekimcheeis
agedformonths),atroomtemperature.Ifusingglassbowls,placethevegetablestobecultured inonebowlandputa secondbowl inside it toweighdown theculturingmix(astoneorjarofwatercanbeusedasaweight),thencoverwithascreenorclothtokeepawayanypests.(AHarschcrockcanbepurchasedthroughLovingFoodsoryourlocalAsian
distributor.It isanearthencrockthathasaV-ringsealonthetop.ThismeansthatthemouthofthecrockisflutedandwatersitsintheringedVshapeandthelid sits in the groove of theV, thereby sealing the crock and its contents.Airgoesoutbutnotin.)
THEAIRBORNEJARMETHOD(EXAMPLE:REJUVELAC)
Soak1cupofquinoainahalf-gallonjarfor8hours.Drainandrinsetheseedstwicedaily.After24hours,grindtheseedswith6cupsoffreshwaterandplaceinahalf-gallonjar.Letitsitfor12hours.Drainofftherejuvelacandcompostthe seedpulp.Refrigerate andenjoy. (If it smells toopungent,however,don’teatit.Itshouldsmelllemony.)
WheretoObtainCultures
Cultures can be obtained through a variety of sources. Purchase a previouslymade cultured food product from your local retail store or contact a healthproductdistributor.Theseculturedproductscontainthemotherorstarterandcanbe used to create your own cultured foods at home. Some common culturedproductsavailableare:
•KimcheefromRejuvenativeFoods
•SauerkrautfromFermentations•LiveAppleCiderVinegarfromBraggs•SauerkrautfromCultured•Kombuchaculture(getthemfromfriends)
Cultures can also be purchased in their whole form (not on a substance).Theseareusuallysolddryasapowderorasaliquid.Trytogetculturesthataregrowingonsomething,becausetheyareusuallyheartierandarespecifictowhatyouwant tomake.When buying a starter,make certain that it is refrigerated.Cultured foods are very temperature sensitive and will no longer be viable ifexposed to extremeheat or cold.Here is a good source of live cultures:GoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).
DehydratedFoods
Dehydratedfoods,suchasdriedfruits,Essenebread,anddriedherbs,areveryconcentrated. By removing the water and decreasing the mass of the food,dehydration intensifies foodsandallows for the intakeofagreaterquantityofnutrients. Dehydrated foods are considered alive only if they are dried at orbelow108°F (thepointatwhichenzymesdieandothervitaminsandmineralsbreakdown).Most dried foods retain their nutrients longer than freshbecausetheyareunaffectedbythebreakdowncausedbywatertrappedwithinthecells.Manydriedfoodscanalsoberehydrated.
TheValueofDehydratedFoods
Dehydrated foods are concentrated nutrition.A fresh apple thatmight take ustwentybitestoeatwilltakeonlythreetosevenbitestoeatwhenitisdried.Mostnutsandseedsaresolddriedbecauseitmakestheoilsinthemmorestable.Seavegetables, fruits, and vegetables are dried for storage. Oils are considered adriedfoodbecausetheycomefromadriedseedornut.Spirulinaisalsoadriedfood.Infact,manySouthAmericantribeswouldsundryspirulinaintopattiesinordertocarrythenutrient-richdriedfoodwiththemontheirlongjourneyacross
theAndes.Dehydratedfoodsgiveusawiderangeofconcentratedmineralsandvitamins
and a concentrated amount of protein. These foods also slow down themetabolisminordertomaximizeassimilation.Thebodywillrehydratethefoodand take its time digesting it.Dehydrated foods can be very grounding.Oftenpeople transitioning to a raw diet find that they constantly want food.Dehydratedfoodswilleasilyfillthisneedbyslowingthedigestionandallowingformaximumabsorptionof both the dehydrated food andother foods that arealsointhebody.Dehydratedfoodscanbeespeciallyhelpfultopeoplewhoaretransitioningtorawfoodwhoareusedtoeatingalotofstarchycookedfood.
DehydratedFoodsforTravel
Dehydrated foods have always been the choice for travelers. In ancient times,people would dry part of their harvest for winter or for a long migration towarmerclimates.Even today,peoplegoing toworkor schoolwill bringdriedfruitsornutsbecausetheyarelightweightandstable.Dehydratedfoodscanbekeptforconsiderablylongerthanthoseinfreshform.Dehydratedfoodsaregreatfor hiking because of the concentrated nutrition and energy. Dried foods areoftendehydrating to thebody,however,sobecertain todrink lotsof fluidsoreatfreshfoodstorehydrateyourself.
MethodsofDehydrating
Dehydration is the process of removing water from food to create denselytexturedlivefoods.Eachfoodhasadifferentwatercontent,sodryingtimesvaryfromfood to food. Inancient times, foodwasput in thesun todry.Todaywehave more advanced technology at our disposal. Building a solar or homedehydratorisagreatprojectandasimplewaytodryfood.Buyingacommercialor homedehydration systemunit is often the easiest andmost reliablewayofdryingfood.Enzymesdiearound116°F,sotobesafe,wedehydrateataround108°F.Fordryingbreads,Iadvocatetheuseofadehydratorthathasbothafanandatemperaturecontrol(suchasExcalibur).Ifadehydratorisunavailable,anovensetonthelowesttemperaturewiththedoorslightlyajarwillwork.Themostancient(andfree)waytodehydratefoodistoplaceitinthinlayers
onaceramicorglasstrayinthesun.Flippingitoverfrequentlycanhelpitdryfaster. Another sun-drying method is to hang a hammock made of mesh orscreenoutsideandputthefoodtobedriedonit.Ifyouaredehydratingoutdoorsin the sun, the temperature is always fine, althoughwarmer temperatureswillmakedehydrationoccurmorequickly.Whenmakingsun-bakedfoods,itisnicetocreateascreenedareatodoit insothatnobugsoranimalsget tothefood.Formoreondryingmethodsandsuggestedtimes,seebelow.
KissedbytheSun
Thesunisthegreatprovideroflife.Itisapowerfulhealerandgiverofwarmth.Mostfoodenjoysitsdaysbaskinginthesun,whereitgrowssweetandripeandrich in nutrients. The sun blesses us with both light and warmth, two verypowerful forms of energy. Drying foods helps concentrate even more of thispowerfulmanna.Bydryingfoods,weget toconcentrateextrasunlight intoanalreadysun-ladenfood,therebyenhancingthefoodwithmoreenergy.
DRYINGMETHODS,TIME,ANDTEMPERATURE
Food:Apple,SlicedDryingTime:13hoursTemperature:108°F
Food:Apple,GroundDryingTime:10hoursTemperature:108°F
Food:Banana,WholeDryingTime:28hoursTemperature:108°F
Food:Banana,SlicedDryingTime:18hours
Temperature:108°F
Food:Banana,GroundDryingTime:14hoursTemperature:108°F
Food:Carrot,GroundDryingTime:8hoursTemperature:108°F
Food:Coconut,SlicedDryingTime:18hoursTemperature:108°F
Food:Coconut,GroundDryingTime:21hoursTemperature:108°F
Food:Corn,WholeDryingTime:18hoursTemperature:108°F
Food:Corn,GroundDryingTime:15hoursTemperature:108°F
Food:Corn,GroundsproutsDryingTime:15hoursTemperature:108°F
Food:Flowers,Whole
DryingTime:3to5hoursTemperature:98°F
Food:Garlic,WholeDryingTime:12hoursTemperature:108°F
Food:Garlic,GroundDryingTime:8hoursTemperature:108°F
Food:Herbs,WholeDryingTime:5to7hoursTemperature:100°F
Food:Kiwi,SlicedDryingTime:16hoursTemperature:108°F
Food:Mango,SlicedDryingTime:21hoursTemperature:108°F
Food:Melon,GroundDryingTime:21hoursTemperature:108°F
Food:Oatsprouts,WholeDryingTime:15hoursTemperature:108°F
Food:Oatsprouts,GroundDryingTime:24hoursTemperature:108°F
Food:Onion,SlicedDryingTime:13hoursTemperature:108°F
Food:Onion,GroundDryingTime:10hoursTemperature:108°F
Food:Papaya,SlicedDryingTime:20hoursTemperature:108°F
Food:Papaya,GroundDryingTime:16hoursTemperature:108°F
Food:Peach,SlicedDryingTime:24hoursTemperature:108°F
Food:Peach,GroundDryingTime:18hoursTemperature:108°F
Food:Pear,SlicedDryingTime:15hoursTemperature:108°F
Food:Pear,GroundDryingTime:13hoursTemperature:108°F
Food:Persimmon,WholeDryingTime:48hoursTemperature:108°F
Food:Persimmon,SlicedDryingTime:18hoursTemperature:108°F
Food:Persimmon,GroundDryingTime:15hoursTemperature:108°F
Food:Potato,SlicedDryingTime:21hoursTemperature:108°F
Food:Sapodilla,SlicedDryingTime:12hoursTemperature:108°F
Food:Seaveggies,WholeDryingTime:15hoursTemperature:100°F
Food:Sprouts,WholeDryingTime:13hoursTemperature:100°F
Food:Sprouts,GroundDryingTime:20hoursTemperature:100°F
Food:Starfruit,SlicedDryingTime:13hoursTemperature:108°F
Food:Sunchoke,SlicedDryingTime:16hoursTemperature:108°F
Food:Tomato,SlicedDryingTime:18hoursTemperature:108°F
RawFoods
Findingpurefoodhasbecomeachallengeinthemodernworld.Foodsthatarelabeled“organic”canstillbemass-produced,possiblyusing“natural”pesticidesthatarestilltoxic.(Purelynaturalpesticidessuchasbayleavesormarigoldsarenotharmful,butinmybook,biodynamicfarming—usinglivingplantstodeterbugs—isstilltheonlywaytogo.)Evenworse,companiesmayclaimtheirfoodisorganicwhenit’snotjusttogetmoremoney.Ontheflipside,therearealsopure,trulynaturalfoodsthataresoldwithoutthelabelsandhighpricetagsthatareusuallyassociatedwithorganicfoods;it’sjustthatthefarmerswhogrowandsellthemcan’taffordcertificationasorganicfarmers.Tobeabsolutelysureyourproduceispure,growityourselforforageitinthe
wild. Planting trees, growing a garden, and especially growing sprouts are allexcellentwaystoobtainfood.Foragedfoodsareidealsincenaturegrewthemonitsown.Participatinginlocalherbwalksandinterviewingdocentscanprovideasolideducationaboutthehabitatsandseasonalavailabilityoflocalfoods.Farmers’marketsareusually thenextbest sourceof freshproduce.They’re
alsoagreatplace to learnabout localproduce that’s available for foraging. Infact,manyfarmers’marketshaveasideselectionoffoodsthatgrowwildinthearea; lookhere for informationand inspiration.Farmersalsoselldirectly fromtheir farms, so check online for local resources and stop at local farm stands.Whatthefarmersdon’tsellthemselveswillgototheshelfofalocalstoreorco-op; ask around and final local markets that buy produce directly from localfarms.Forexoticandhard-to-finditems,checkAsianorLatinAmericanmarkets,as
theyusuallycarryawiderangeoftropicalproduceandspecialitems.Therearealso some companies that mail order exotic foods and fresh product directlyfromfarms,sonomatterwhereyoulive,youshouldbeabletofindanicearrayofproduce.
Herbs
Herbsare thegreensand flowersof annuallybloomingplants commonlyusedforseasoningandmedicine.Theyareusedbothfreshanddried.BASIL:Asweet,broad-leafedaromaticherbthatgrowsrapidly.Somevarietiesarepurple,French,Thai,andlemonbasil.BasiliscommonlyusedinItalianandThaicooking.CILANTRO:Aflat-leafedherbwidelyusedinLatinAmericanandSoutheastAsiancooking.SometimescalledMexicanparsley,freshcoriander,orChineseparsley.Thisplant’sseedsareknownascoriander.DILL:Asoft,wispy,refreshingherb.FENNEL:Awispyherbsimilarinappearancetodill,withaslightlysweetlicoricetasteandsmell.LAMB’SQUARTER:AnherbcommonlyfoundthroughoutthenortheastandnorthwestareasoftheUnitedStates.LEMONGRASS:Along,hearty,sharp-edgedgreengrasswithalemonlikescent.LOVAGE:Asweet,beautifulfloweringherbwithastrongscent.MALVA:Aslightlybitter,richlygreenherb.MARJORAM:Apungentandaromaticherb.MINT:Arefreshingandcoolherbthat’savailableinmanyvarietiesandgrowsalmostanywhere.
Applemint:Asweetmintwithaslightlyappletasteandroundleaves.Chocolatemint:Asuperblyrichmintwithtiny,darkleaves.Lemonmint:Amildmintwithadistinctlemonaroma.Peppermint:Astrong,darklycoloredmintwithsmooth,longleaves.Pineapplemint:Amild,sweet-tastingmintwithahintofpineapple.Spearmint:Alight-colored,mild,coolingmintwithpointedleaves.
OREGANO:Asomewhatsharp-flavoredherbavailableinbroad-leafedorcreepingformsandoftenusedinItalianrecipes.PARSLEY:Aclean-tasting,refreshingherb,highinvitaminC,that’savailableincurlyandflat-leaftypes.PEPPERGRASS:Athingrasswithamildlyspicypepperflavor.PURSLANE:Around-leafedherbthatisquiteniceinsalads.ROSEMARY:Apiney,mintyherbresemblingevergreenneedles.SAGE:Arobust,pungent,aromaticherbwithlong,whitish,fuzzyleaves.SHEEPSORREL:AnherbwithatangyflavorandhighinvitaminCandpotassium.SOURGRASS:Awildtypeofsorrelwithyellowflowers,alemonyflavor,andaslightbite.TARRAGON:Atart,mildherbthattastesofanise.THYME:Anearthy-flavoredherbthatcomesinmorethanfortyvarieties.WINTERCRESS:Anherbwithaslightlyspicy,slightlybittertaste,oftenfoundgrowinginmoistareas.
EdibleFlowers
There are many types of edible flowers found all over the world. They gowonderfully in salads or as garnish on any dish. Make sure you use onlyunsprayed,organicallyraisedblossomsinyourfood.Edibleflowershaveaveryshortshelflife,soitisbesttogrowthemyourselfeitherinagardenoutdoorsorinawindowbox.ARUGULA:Adelicate,palelavenderorwhiteblossomwithaslightlyspicytaste.BORAGE:Abluestar-shapedflowerwithamild,watery,cucumberflavor.CALENDULA:Ayellow-orangeflowerthatissweetandcalmingtothenervoussystem.Itisalsoknownaspotmarigold.CHRYSANTHEMUM:Asilverywhiteflowerwithaslightlyspicytaste.DAYLILY:Ayellow-orangeflower.Thepetalsofthisplantareedible,while
theyoungbudsarenot.Daylilieshaveanutty,sweettaste.GARLIC:Awhiteorpurpleflowerfromthegarlicchivewithaspicy,garlickytaste.GERANIUM:Amild-tastingfloweravailableinmanyvarieties,suchasrose,lemon,almond,andmint.HIBISCUS:Abrightred,orange,orpinkflowerthatmakeswonderfulsuntea.HONEYSUCKLE:Adeliciouslysweet,honey-flavored,yellow-whitetinyflower.IMPATIENS:Afive-petaledpastel-coloredflowerwithamildlysweettaste.LAVENDER:Aflowerwithablue-purpleblossomthattastesalmostasstrongasitsmells.NASTURTIUM:Averyspicyfloweravailableinavarietyofcolors,fromyellowtobrightred.PANSY:Avelvety-textured,mild-flavoredfloweravailableinmanycolors.REDCLOVER:Apurple-and-white-toppedflowerthatcanbegrownfromcloverseedorfoundinfieldsintheearlysummer.ThisherbcontainshighquantitiesofvitaminC.ROSE:Asoft,sweet,aromaticflower.SCOTCHBROOM:Asweet,honey-flavored,brightyellowflower.SQUASH:Atender,huge,orangeflowerwithasweetandslightlystarchytaste.TIGERLILY:Anexquisiteorangeflowerthattasteslikesweetcrispylettuce.VIOLET:Apurple-pinkflowerwithbothsweetandspicyovertones.Theflowers,stems,andleavesofthevioletarealledibleandcontainvitaminsAandC.
SeaVegetables
Seavegetableshaveanabundanceofmineralsandtraceelements.Theyareanideal source of organic salts. They are high in calcium, iodine, potassium,magnesium,phosphorus, iron, niacin, andvitaminsA,B1,B2,B6,B12, andC.Seavegetablesareveryhelpfulincleaningtheprostateandthewholelymphatic
system. Although eating fresh sea vegetables is ideal, sea vegetables can bepurchaseddriedandthensoakedtorehydrate.Some companies boil their vegetables before drying them.Check the labels
carefully;iftheydon’tspecifythatthevegetableswereorwerenotboiled,findanotherbrandorcall thecompany’scustomerservicenumberandask.Alwaysread thepackage and look for kosher certification toverify that it contains noanimal or fish products. Purchase dried sea vegetables at Asian markets ordirectlyfromGoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).AGAR-AGAR:Aclear,gelatinousseaweedproductavailableinflakesorbars.Agar-agarisusedtogelliquidsintoamoresolidform.ARAME:Adarkbrownishgreen,broad-leafedseaplantmostcommonlyshreddedintofinestrands.Thissweet,nuttyseavegetableisabundantincalcium,phosphorus,iodine,iron,potassium,andvitaminsAandB.(GrowsaroundJapan,thePacificcoasts,andSouthAmerica.)DULSE:AleafypurpleseafrondfromcoldnorthernAtlanticwatersthatcanbeeatendriedorrehydrated.Itsflat,fan-shapedfrondshaveachewyconsistency.Dulsehasaveryhighconcentrationofiron.Itisanexcellentsourceofmagnesiumandpotassiumandisquiterichiniodine;calcium;phosphorus;vitaminsA,B2,B6,C,E;andmanytraceminerals.(Growsincoldwatersworldwide.)HIJIKI:Astringyblackseaweedthatlooksliketwine.Itisthickerandstronger-tastingthanarameandisveryhighincalcium.ItalsohasampleamountsofvitaminsA,B1,B2;phosphorus;andiron.(ItgrowsinwatersaroundsouthernJapan,Hawaii,Taiwan,andtheIndianOcean.)KOMBU(kelp):Agreenseaweedwithchewy,sweetishbladesthatisdriedandusedasacondimentorflavorenhancer.Kombuisrichinpotassium,sodium,andvitaminsAandB.Monosodiumglutamate(MSG)isderivedfromkombu.Driedkelpisavailableinstrips,flakes,andinpowderedformaswellasvinegaredandshredded,givingitabreadlikeflavor.(Foundincoldwatersworldwide,includingJapan,northernandmid-Pacificcoast,andAtlanticcoast.)NORI:Abrightlightpurplewhengrowing,thisflat-bladedseavegetabledriespurpleorblack-green.Noriismostcommonlyfoundshreddedandpressedintosheetsandusedinsushi.Noriisanexcellentsourceofcalcium,potassium,manganese,magnesium,andphosphorusandisespeciallyrichinniacinandprotein.NorialsocontainslargeamountsofvitaminsAandC.(GrowsinthecolderwatersoftheAtlanticandPacificandalongthecoastsofJapan,
California,Hawaii,thePhilippines,andEurope.)SEAPALM:Aseafrondthatisgray-greenwithverticalridges.Itisquitefirmandslightlyjellylike.(FoundonthewesternNorthAmericanrockycoastline.)WAKAME:Adarkgreenseaweedthatissweetandbecomesabeautifullightgreenwhenrehydrated.Itisquiteslipperywhenwet.WakameisanabundantsourceofcalciumandniacinandishighinvitaminsA,B1,B2,andC.(GrowsinnorthernJapan,theUnitedStates,andtheBritishIsles.)
Algae
An organism that transforms sunlight into chlorophyll, algae is known for itsblood-buildingandcleaningproperties.Algaeisabundantintracemineralsandisverydigestibleandeasilyassimilatedbecauseofitssimplicity.Manypeopleuse algae supplements for their high amino acid content, naturally availableprotein, and high levels of trace minerals. The powder and liquid forms ofsingle-celled algae are the only raw options; algae flakes contain soy lecithin,whichinitspreparationissteamedattemperaturesof140°Fandhigher.CHLORELLA:ApowderedalgaeoriginallydiscoveredbyChristopherHillsandHirashiNakamura,renownedscientistswhoseresearchprovidedalotofinformationaboutalgaetotheWest.PHYTOPLANKTON:Aseavarietyofalgaethatgrowsindeepwatersandstillproduceschlorophyllfromwater-filteredsunlight.Phytoplanktonisnolongercommerciallyavailable.SPIRULINA:Aspiral-shapedalgaeknownforitspotencyandeasydigestibility.Driedspirulinapowderisthehighestsourceofproteinknown,containingalmost70percentfullyabsorbableprotein.
Mushrooms
Not allmushrooms are fit for raw consumption.Use cautionwhen harvestinganywildmushrooms.Mushroomscanprovidea richandmeaty texture that is
satisfyingtopeopletransitioningtoavegetariandiet.CHICKEN-OF-THE-WOODS:Athick,yellow-orange,many-layeredtreefunguswithafibroustexture.Usedfresh.ENOKI(ENOKIDAKE):Atiny,slim,whitemushroomthatfrequentlygrowsinclusters.Usedfresh.HEN-OF-THE-WOODS:Alightgraytreefungusthatgrowsinbunchessimilartochicken-of-the-woods.Usedfresh.KOMBUCHA:Aflatfungusgrowninajarortankofwaterwithgreenteaandasweetener.Awell-cared-forkombuchacolonywillcontinuouslydivideandmultiply,producinganendlesssupplyofkombucha-infusedteaifdesired.Kombuchateaisknownforitshealingproperties.MOREL:Aspongy,wrinkly,brown-blackwildmushroomwithanelongatedhead.Usedfreshanddried.PORTOBELLO:Alarge,tendermushroomwithasmoothwhite-brownsurfaceandwhitestem.Usedfresh.SHIITAKE:Asmallbutter-flavoredmushroomusedinAsianrecipes.Usedfreshanddried.SILVEREAR:Asilver-whitefungusthatlookslikeaspongeorcoral.Usedfreshanddried.STRAW:Averyfleshymushroom.Usedfresh(avoidcanned).TREEEAR:Adark,roundfungus.Thesmallervarietiesareknowntobethetastiest.Usedfresh.TRUFFLES:Averyrare(andthereforeexpensive)wilddelicacy.Amustforthemushroomconnoisseur.Usedfreshanddried.WOODEAR:Asmallgold-brownfunguswithawoodyflavor.Usedfresh.
Legumes
Alsoknownasbeans,legumesgrowinpods,usuallyonvines.ADZUKIBEAN:Ared-skinneddriedbeanwithasweetflavorwhensprouted.BLACKBEAN:Adriedblackbeanwithastarchyflavorwhensprouted.
GARBANZOBEAN(chickpea):Abeige,dimpleddriedbean,verygoodforsprouting.KIDNEYBEAN:Avarietyofred-skinnedlegumesthatarekidneyshaped.Thesedriedbeanshaveablandtastewhensprouted.LENTILS:AtraditionalingredientinIndiancuisine,thelentilisasmall,flat,androundbeanthatissolddried.Lentilscomeinmanycolors,arehighinprotein,andmakeforverysweetsprouts.
Greenlentil:Whensprouted,goodinsalads.Redlentil:Usesproutedinsoupsandsauces.Yellowlentil:Goodformakingsproutloavesandpâtés.
LIMABEAN:Alargegreen-yellow,kidney-shapedbean,withasweettastewhenfresh.Availablebothfreshanddried.MUNGBEAN:Afresh,yellow-orgreen-skinnedbeanwhosesproutsareusedfrequentlyinAsiancuisine.NAVYBEAN:Awhitedriedbeanwithamildtastewhensprouted.PEA:Agreen,roundlegumewithadeliciouslysweetflavorwhenfresh.Driedvarietiesarealsoavailable.Alsomakesgreatsprouts.PEANUT:Alegumeoftenreferredtoasanut,thisfreshbeanhasarichnuttyflavor.POLEBEAN:Afresh,longpodbeanthatiscrispandsweet.SNAPPEA:Afresh,superblysweetbean.Thesecrunchylittlebrightgreenpodsaredeliciousinsalads.SNOWPEA:AtraditionalChinesepeapodthatissoldfreshandisslightlyblanderthanthesnappea.SOYBEAN:Apowerhouseofprotein,thesoybeanisextremelyversatile.Ineitherfreshordriedform,thesoybeanprovidesthebasisfortofu,soymilk,miso,tamari,andmanyotherproducts.STRINGBEAN:Afresh,long,thin,crispy,greenpodwithsmallbeansinside.WAXBEAN:Afresh,long,thin,yellowpodsimilartothestringbean.
Greens
Leafygreenplantsgrowinheadsinahugearrayofcolors,flavors,andtextures.Theyarerichinchlorophyll,silica,andfiber.ARUGULA:Apepperygreenwithaslightlyspicyflavor.BAMBOOSHOOTS:Theyoungshootsofcertaintypesofbambooareedible.BEETGREENS:Aplantwithdarkgreenleaveswitharedvein.Ittastesmildlybitter,withawoodsyflavor.BELE(treespinach):AplantfromthePhilippineswithlarge,broadleaves.Thisplant’stoughgelatinousleavesarealmost30percentsilicaandaregreatforrollingburritos.CHARD:Amemberofthebeetfamily,chardhascoarseleavesandawoodsytaste.CHICORY:Adarkgreenplant(oftenfoundinthewild)withnarrow,frillyleaves;apalegreencenter;andabitterflavor.COMFREY:Aplantwithbroadfuzzyleavesthatcanaidincellularregenerationandthehealingofwoundsandmuscleandboneinjuries.Bestforrawconsumptionwhentheleavesareyoungandtender.CURLYENDIVE:Acrisp,compactheadwithfrillylightgreentowhiteleavesandaslightlybitterflavor.DANDELION:Abittergreenwithsmallandnarrowdarkleaves.Lookfordandelionsgrowinginthewild.ESCAROLE:Lessbitter,andwithbroaderandcurlierleavesthanendive,escaroleispartofthechicoryfamily.FIDDLEHEADFERN:Oftenwild,thisyoungsproutedfernhascurlylightfrondsandadelectablynuttyasparagus-likeflavor.FRISÉE:Abitter,lightyellowtowhitesaladgreenwithcurlyleaves.GREENBUTTERLETTUCE:Acrispy,large-headedlettucewithgenerous,wideleaves.GREENLEAFLETTUCE:Aloose-headedgreenwithfrillyedgesandamildtaste.GREENOAKLETTUCE:Aloose-headedgreenwithfrilly,taperingfingerleaves.KATUK:AnAfricantreewhoseleavesaremorethan30percentproteinandtastelikenuts.
MÂCHE:Amildanddelicategreenwithsmallroundleaves.MALABARSPINACH:Apurpleandgreenvarietyofgardenspinach.MIZUNA:Ajagged-leafed,slightlyspicygreenoftenusedinAsianfoods.MUSTARD:Averypungent,spicy,tartgreenabundantinvitaminsAandB.NEWZEALANDSPINACH:Acrispyvinelikespinachthatgrowswild.PLANTAIN:Along-leavedplantthatiscommoninNorthAmerica.RADICCHIO:Atypeofredchicory,radicchiohasaloosewhiteheadandtangycrimsonleaves.REDBUTTERLETTUCE:Acrispy,large-headedlettucewitharedtinge.REDCHARD:Alarge,leafygreenwitharedveinrunningupitsmiddle.Amemberofthebeetfamily.REDHIBISCUS:Theseburgundy-coloredleaveshavealemonytaste.Redhibiscuscanoftenbefoundgrowinginthewild.REDOAKLETTUCE:Aloose-headedgreenwithfrilly,red-tinged,tapering,fingerlikeleaves.REDORACH:Ablossomingburgundy-coloredgreenwithmildflavor.SAVORY:Adistinctlypepperygreenwithaspicyflavor.SPINACH:Adeepgreenplantwhosedelicateleaveshavearich,earthyflavor.TANGO:Apungentandflavorfulgreenwitharichflavor.TATSOI:Around,crispygreenwithasweettaste.TRAVISSIO:Asweetandspicygreen.WATERCRESS:Around-leafed,fast-growinggreenwithabitteraftertaste.
Roots
Roots are starchy, nourishing plants that grow underground.Most root greensareedibleandhighlynutritious.Arootcanbecutintoafewpiecesthat,ifputintheground,will eachgrownew full roots (providedeachpiece includes someportionoftheroot’sexternalsurface).BEETS:Alarge,bulbousrootwithredandgreenleaves.
Chioggia:Ared-and-white-ringedbeetthatlookstie-dyedinside.Golden:Agoldenvarietythatmakesabeautifuldecoration.Red:Acommonvarietyofbeetquitehighiniron.
CARROT:Alongorangerootwithawispygreentop.CELERY:Alargerootwithmultiplestalksthatarehighinwaterandorganicsodiumcontentandhavesmallleafygreensonthetips.CHINESEARTICHOKE:Asmallwhiteroot.GINGER:Abeigeroot,growninriverbeds,withasweetandspicyflavor.GINSENG:Agummyrootinavarietyofcolors.Especiallyvaluedforitsenergy-boostingandyang-tonifyingcharacteristics.JICAMA:Alargelight-brownrootwithawhite,crispyinside.LOTUS:Aconicaltuberthatcontainshollowtubesinaring.PARSNIP:Abitter,whiteroot—verynicewhenshredded.POTATOES:Asmooth-skinned,eye-coveredrootthatgrowsprolifically.
Goldenrusset:Agoldenwaterypotato(verystarchyraw).Purple:Adark-skinned,purple-flesheddrypotato.Redromano:Ared-skinned,white-fleshed,verystarchypotato.
RADISHES
Daikon:Along,large,white,crispy,spicyroot.Horseradish:Averyspicywhiteroot.Red:Around,red-skinned,juicyradish.White:Aslightlyspicierversionofthered.
RUTABAGA:Apurple-and-white-skinnedcrispyrootwithawaterytaste.SALSIFY:Abrown,long,skinny,slightlyhairyroot.SWEETPOTATO:Anorange-fleshed,verysweetroot.TARO:Adensetuberthatcausesintensemouthandthroatdiscomfortwheneatenraw.TURMERIC:Apungent,bitter,orangerootusedofteninIndianfood.TURNIP:Aspicyandbitter,large,round,whiteroot.YAM:Arootverysimilartothesweetpotatointasteandappearance.YUCCA:Aplantalsoknownascassavathatistoodenseandstarchytoeatraw.
Brassica
Thesehardyplantsgrowincoolerclimates inclustersflankedby leaves.Theyarecoatedwithlayersofacidophilus,whichhelpsincreaseintestinalflora.BROCCOLI:Agreen,clustered,flowerlikeplantwithsomepurpleovertonesthatisveryhighincalcium.BRUSSELSSPROUT:Aplantthatlookslikeminiature,tightcabbagesgrowingonastalk.CABBAGES:Anacidophilus-richplantthatgrowsincoolerclimates.
Bokchoy(Chinesechard):Acabbagewiththickwhitestalksandbroad,darkgreenleaves.Choysum:Acabbagesimilartobokchoywithamoreslenderappearance.
Miniaturered:Asmallerversionofthenormalred.Napa(Chinesecabbage):Aplantwithlayersofdarkgreen,purple-veinedleaves.Red:Acabbagewithdeepmagentaleavesonacompacthead.Savoy:Acabbagewithcrinkly,palegreenleavesandaloosehead.White:Adense,firmheadwithsmoothyellow-greenleaves.
CAULIFLOWER:Awhite,flowerlikeplantwithacreamytaste.KALE:Adarkgreentopurpleplantwithoverlappingleavesandred-purpleveins.KOHLRABI:Aroundandgreenplantwithapurplestem.TURNIP:Aplantwithtartleavesandaspicyroot.
Allium
Allium are pungent bulblike plants that grow underground and produce greenshoots. They are anthelmintic, which means they help remove intestinalparasites.ASPARAGUS:Aplantwithlongbranchesthatendinflowerliketopswitharobusttaste.CHIVE:Adelicate,slender,mild-tastingplantwithanonionflavor.GARLIC:Awhite-skinnedbulbcomposedofclovesindividuallywrappedinaparchmentlikemembraneandwithaspicy,oftenstrongflavor.LEEK:Agrasslikeplantwithaslightonionflavor.
ONIONS
Kula:Anoblong,verysweetonionwithawhiteinteriorandyellowskin.Red:Aspicyonionwithpurple-redskin.Spanish:Ayellow-skinned,slightlyspicyroundonion.White:Acrispandsweetonionwithawhiteskin.
SCALLION:Along,green,grasslikeshoot.SHALLOT:Asmallbrownbulbwithatastebetweenthatofgarlicandonion.
Nightshades
Nightshadeplants,whichgrowatnight,produceafruitwithfine-lobedearsandedibleflowersofvariouscolors.ARTICHOKE:Aflowerlikegreenplantwithsharpleaves.EGGPLANT:Alargepurplefruitwithalightgreeninteriorwithseeds.OKRA:Apointed,cylindricalfruitthatcanbegreentopurple.
PEPPERS
HotAnaheim:Along,mild,thin,freshgreenchile.Cayenne:Alongandtwistingorangetored,pointed,driedchile.Chile:Asmall,round-tippedredpepper.Chipotle:Asmokedanddriedjalapeñowithasmokyflavorandspicyaftertaste.Habanero:Anextremelyhotfreshchilewhosesmallsizebeliesitsfierytaste.Jalapeño:Amedium-sizedfreshgreenchilewithanice,gentlespice.Scotchbonnet:Anorange,bell-shaped,veryhotfreshchile.Tepin:Amedium-hotredtogreendriedchile.Thai:Atinyred-purplepepperthat’ssuper-spicy.SweetGreen:Acrispy,waterybellpepper.Orange:Apepperthat,asidefromitscolor,isverysimilartothered.Purple:Abland,almostbitter,purple-skinnedbellpepper.Red:Averysweetandcrunchybellpepper.Yellow:Averysweetandquitejuicybellpepper.
TOMATOES
Beefsteak:Alarge,watery,lightredtopinktomato.Cherry:Atiny,round,verysweetandjuicytomato.Pear:Asmallpear-shapedtomatothatgrowsinavarietyofcolors.Plum:Amedium-sizedredtomato,greatforslicing.
Cucurbits(VineSquashandMelons)
Cucurbitsarefruitsthatgrowonvinesandcontainmanyseeds.Allflowersfromcucurbitsareedible.ACORNSQUASH:Alargegreenandbrownsquashresemblinganacorn.
MELONS
Cantaloupe:Thiscommonmelonhasfairlydenseorangetopinkfleshwithbeigeskinthatisscalyorbumpy.Crenshaw:Ascaly-skinned,golden-fleshedmelonthatistheultimateinjuiciness.French:Agoldenorange-fleshedmelonwithsmoothbeigeskinthatisverysweet.Honeydew:Asmooth,firm,green-yellow-skinnedmelonwithpalegreenfleshthatisultrasweet.Muskmelon:Amelonwithscaly,nettedskinandextremelysweetyellow-orangetoyellow-greenflesh.Sharlyn:Amelonwithskinlikeacantaloupe,thisultrasweetmelonhasgolden-orangeflesh.Sugarbaby:Adelectable,smaller,ultrasweet,seedlessversionofwatermelon.Watermelon:Alargemelonwithsmoothskinthatisgreenordarkyellow,eithermottledorstriped.Thecrispflesh,frompinktored,iscomposedof96percentwater.Agreatkidneycleaner.Yellowbaby:Astrainofwatermelonthathasacreamyyellowflesh.
PUMPKIN:Alarge,rounded,orangesquashwithmanyseeds.YELLOWSQUASH:Asweetandcrunchyyellow-skinnedsummersquashwithamildtaste.ZUCCHINI:Alonggreensummersquashwithanearthyflavor.
Seeds
Aseedisdefinedbythefact that itshullcanberemoved,andthat itproducestwoleavesuponsprouting.Seedsarethepotentialenergysourceofplants-to-beand as such have highly increased nutritional value. Seeds can be used in a
variety of forms. Store-bought seeds are a dried food and are concentrated. Ifseeds are soaked, their enzyme inhibitors release and they become moredigestible.Thiscanalsobeaccomplishedbygrindingaseedintopowderorbychewing verywell. Sprouting seeds is a greatway to getmore bang for yourbuck: it increases the seeds’ nutritional value as well as their size, therebyprovidingmorefoodmass.ALFALFA:Aseedthatsproutsquicklyandprovidesmanyvaluablenutrients.BUCKWHEAT:Ablack-hulledgrainthatproducessweetgreens.Buckwheatisthehighestinproteinofanyseed.CELERY:Aseedthathelpsinhibitmoldsandisusefultoaddtootherseedsforsprouting.CHIA:Aseedthatproducesagelatinouscoatingbeforesproutingandispackedwithenergy.CLOVER:Aseedthatprovidesachlorophyll-richsprout.CORIANDER:Aseedwithamildlyspicyflavor.CUMIN:Arobust-tastingseedthatisquiteearthy.FENNEL:Aseedwithadistinctivelicoriceflavor.FENUGREEK:Thisseedproducesarichandtastysproutthatisgreatinsalads.FLAX:Aseedthatcreatesagelatinouscoatingwhensoaked.Providesagoodbalanceofomegaoilsandessentialfattyacidsandworkswellasaneggsubstitute.GARLIC:Averyspicyseedwithareddishhuewhensprouted.HEMP:Arich,tangyseed,highinessentialfattyacids.MUSTARD:Aversatileseedthatmakesgreatsproutsandisuseddryasaspice.ONION:Asweetandspicyseed,greatforsprouting.POPPY:Aroundblueseedwithadelightfullycrunchytexture.PUMPKIN:Averyrobustandsweetseedthatprovidesagoodbalanceofomegaoilsandessentialfattyacids.RADISH:Aspicyandbitterseed,goodforsprouting.SESAME:Averysweet,tinywhiteseed.SUNFLOWER:Apointedgrayseed,greatformakingEssenebreadandpâtés.WILDRICE:Blacklong-grainwildriceistheonlyricethatisaseedandnota
grain.Thisseedalsosproutswithoutanyoxygen.
Grains
Grainsarethekernelofaplantthatproducesonlyoneshoot,agrass.Grainsarepermanently affixed to their hull and usually contain gluten. These closerelatives of seeds are abundant in carbohydrates and most digestible whensprouted.AMARANTH:NativetotheAmericasandthesecond-smallestgrain,amaranthplantsgrowsoftredandwhiteflowers.Theseedssprouteasily.CORN:Astarchy,sweet,juicygrainthatgrowsinanumberofcolors.Wonderfulbothrawandsprouted.MILLET:Asmallyellowgrainwithstarchytastewhensprouted.OAT:Averysweetgraintosprout.Lotsoffiber.QUINOA:AgrainworshippedbytheAztecs,quinoaisthethirdsmallestgrainandcreatesaspicysprout.RICE:ThestaplegrainofChina.Mostricesareediblewhensprouted,thoughnotverytasty.Experimentwiththelengthofsprouttimeforvariedflavors.
Basmati:Atranslucentlonggrain.Brownlonggrain:Along,round,browngrain.Brownshortgrain:Ashort,stubbybrowngrain.Jasmine:Asweetwhitericewithadelicatefragrance.Spanish:Alongyellowrice.Sushi:Aroundwhitegrainusedinthemakingofsushi.Sweet:Awhite,stubbygrain.
RYE:AbrownseedgoodformakingEssenebread.TEFF:Averysmallgrain,sweetandgray.Highinprotein.WHEAT:Agrassrichinchlorophyll.ThestaplegrainofAmerica,itproducesatastysprout.
Hardwinter:Agoodvarietyforgrowingwheatgrass.
Softwinter:AwheatthatisverygoodformakingEssenebread.Summer:Asweeterwheatvariety.Goodformakingbreadsandsalads.
Nuts
Nuts are the inner center of a fruit that is contained by a shell.Nuts are verysweetwhenharvestedandgetmuchmoreoilywhendried.ALMOND:Awhiteoblongnut,pointedononeend,thatcomesinabeigeshell.BRAZIL:Acreamy,oilynutthatisoftenaninchinlength.CASHEW:Awhite,verysweet,crescent-shapednutthatispoisonousunlessdriedinthesun.CHESTNUT:Abrown-skinned,large,round,crunchynutthatissometimesbitter.HAZELNUT:Adarkbrown–skinned,small,roundnutwitharichflavor.MACADAMIA:Asweetwhitenutwithadelightfulcrunchandaveryhardshell.MALABARCHESTNUT:Alightbrown–skinned,sweetnutthatiscrispywhensprouted.PECAN:Anoblong-shellednutwithawavyinterior.Thisnutisverysweet.PINE:Atinygoldenteardrop-shapedseedfromapinecone.Ittastesquiterich.WALNUT:Around-shelledandwarp-shapednut.
Fruits
Fruit is a beautiful, colorful, delicious membrane made of cells filled withorganicwater and nutrients. Fruit is love since it is designed to feed the seedinside it or to feed a creature and,with that creature’s cooperation, spread theseeds,makingmorefruit treesandmorefruit.Fruitscomeinahugevarietyof
flavorsandcolors.ANNONAORMOYAFAMILY:Annonaceousfruitshavescalyskins,blackseeds,andcreamyflesh.
Atemoya:Ahybridbetweenthesweetsopandcherimoya.Bullock’sheart:Apurple-skinnedfruitconsistingofanexteriorwithroundedscalesandaninteriorfleshthatissweetandcreamy.Cherimoya:Asweetandjuicyversionofthesweetsop,withfarfewerseeds.Rolliniadeliciosa:Aspikyblackandgoldfruitwiththesweetflavoroflemonpudding.Soursop:Aspikygreenfruitalsoknownastheguanabana,withasweet-and-sourwhitefleshandmanypoisonousseedsthatmustberemovedbeforeconsumption.Sweetsop:Agreen,round,scalyfruitalsoknownasthesugarapple,withaseed-filledinteriorandasweetandcreamytaste.
APPLES
Discovery:Aredapplethatfruitslateintheseason.Gala:Amedium-sized,crisp,juicyapple,withaskinthatismostlyredwithsomeyellow.GoldenDelicious:Agolden,sun-filledapplewithasweettaste.GrannySmith:Ahardgreenapplewithasweet-tarttaste.Jonagold:Agoldenapplewithamildflavor.McIntosh:Asmallredandwhiteapplethatisgoodwhensoft.Pippin:Acrispyandcrunchyapplewithredskin.RedDelicious:Alargeredapplewithasweetflavorandahardcrunch.Spartan:Amedium-sizedredandgreenapplewithamildlysourtaste.StarkingDelicious:Asmallredandgoldapple.
ASIANPEAR:Asweetbeige-skinnedfruitthathasatasteandtexturesimilartoapearbutlookslikeanapple.
AVOCADOS
Alligatorpear:Awatery,light-colored,small,slenderavocado.Bacon:Arichbacon-flavoredavocadowithsmoothdarkgreenskin.Cocktailavocado:Asweetavocadothatisthesmallestofitskind.Common:Around,hard-skinnedavocadowithacreamyinterior.Ettinger:Agreen,somewhatrough-skinnedavocadowithacreamyinterior.Fuerte:Awateryavocadowithsmoothskinthat’ssometimespurple.Haas:Adark,rough-skinnedavocadowithabutterytaste.Oneofthemostpopularvarieties.Nabal:Alargepurpleavocadowhoseflavorvariesfromtreetotree.Reed:Around,green-skinned,sweetandcreamyavocado.Sharwil:Agreen-skinned,dry,butteryavocado.
BANANAS
Apple:Asmallstarchybananawithareddishinterior.Bluefield:Thisisthelargest,fattest,andsweetestofitskind.Chinese:Alargeandverysweetbanana.SlightlythinnerthantheBluefieldvariety.Cubanred:Aredsemistarchy,semisweetbanana.Dessert:Amedium-sizedsweetandcreamybanana.Icecream:Alargetriangularbananawithwhitefleshreminiscentofvanillaicecream.Ladyfinger:Atinyandsupersweetbanana.Plantain:Adryandstarchybanana.
BERRIES
Blackraspberry:Amedium-sizedberryformedofmanyblackbeads.Blackberry:Ablackseed-filledberrywithaverystrong,slightlysourtaste.Blueberry:Asmallbluebushberrywithasweettaste.Averyhighsourceofpectin.Boysenberry:Asweetpurpleberry.Cranberry:Averytangyandsourredberry.Currant
Black:Averysweetberryofteneatendried.Red:AslightlymoretartredvarietyWhite:Awhitish-yellowvariety.
Dewberry:Asweet,tinycousinoftheraspberry.Gooseberry:Agreenbushberryrelatedtotheblueberry.Mulberry:Ablackberrythathasasweet-and-sourflavorandgrowsontrees.Physalisfruits
Chineselantern:Atiny,yellow,sweet,tomatolikefruitcoatedwithapaperyskin.Tomatillo:Agreen,tart,tomatolikefruit,alsocoveredwithapaperyhusk.
Raspberry:Ared,verysweet,oblongfruitfromabushthatgrowsincoldclimates.Strawberry:Apointedredberrythathasadistincttasteandgrowsonlowshrubs.
Alpine:Awhitevarietythat’snotassweetasthetraditionalstrawberry.Hotboy:Averycrimsonberrywithatartbite.Redgauntlet:Alargeredvarietywithahighsugarcontent.Scarlet:Adarkred,verysweet,medium-sizedberry.
White:Atinywhitetoyellowberry.Wild:Aminiatureberrywithlittleflavorthatgrowsinsmallclustersintheshade.
Tayberry:Averysweetandmildberryalsoknownasthethimbleberry.
BREADFRUIT:Around,scalyfruitthattasteslikebreadpuddingwheneatenveryripe.CACAO:Foodofthegods.Cacaopods,rangingincolorfromyellowtopurpleandresemblingapapayainshape,containbothasweetwhitepulpandanumberofsmallseeds.Theseeds,whendriedandroasted,arethesourceofchocolate.CAROB:Carobpodsarenature’scandybars:theytastelikechocolate-coveredcaramel.Theseedsareashardasrocks,soremovethembeforeeatingornavigatearoundthemcarefully.
CHERRIES
Barbados:Asmallblackcherrywithalargeseed.Bing:Averytangycherry.Dukes:Alargeblackcherrywitharichtaste.EarlyRivers:Aredcherrythatisquitesweet.Surinam:Asmall,lightred,sourcherryshapedlikeasmallpumpkin.
CITRUS,SOURCalamondin:Atiny,verysourorange.Citron:Amedium-sizedyellowfruitwithlemonyflavor.Kumquat:Asmallorangefruitwithasweetandsourflavor.Lemon:Asourfruitwithgoldenjuiceandskin.
Uglifruit:Arough-skinnedversionofthelemon.Meyerlemon:Asweeterandjuicierlemon.Limes
Green:Agreen-skinnedfruitwithsourflavorandsweetundertones.Kaffir:Asmallpear-shapedlime,whoseleaves,whichareuniquelyshapedliketwoleavesjoinedendtoend,areoftenusedinAsiancuisine.Tiny:Asmall,round,yellowtogreenlime.Yellow:Ayellow-orangevariety.
Orangequat:Asourorangewithmildflavor.CITRUS,SWEET
GrapefruitsPinkgrapefruit:Aslightlymoresourversionofthered.Pomelo:Averylargeandthick-skinnedgrapefruit.Rubyred:Ared-fleshed,verysweetvarietyofgrapefruit.
Oranges
Blood:Ared-and-orange-skinned,verysweetfruit.Clementine:Atangyandjuicyorange.Mandarin:Atangyandtartorange.Mineola:Averyjuicysweetorange.Navel:Averyroundandmildorange.Satsuma:AsmallAsianvarietywithatangyaftertaste.Seville:Asweetgolden-fleshedvariety.Sour:Asourversionofthenavelorange.Tangelo:Acrossbetweenatangerineandanorange.Tangerine:Averydarkorangeincolor,withsoft,sweetfruit.Resemblesasquishedorange.Uniquefruit:Arough-skinnedsourfruit.Valencia:Averycommonvarietythatiseasytocultivate.
COCONUT:Ahard-shelledfruitofapalmtreethatcontainsbothwaterthatishighinelectrolytesandawhitegelatinousmeatthatisveryrichandpackedwithprotein.Coconuts are the fruit of a palm tree that has been around since prehistoric
times. This prolific plant has made it to the shore of every continent exceptAntarctica and is available inmore than 100 varieties. Coconuts can float forthreemonthsintheocean,landonasandybeach,andstillsproutupatreethatwillbearuptotenthousandcoconutsinitslifetime.Coconutscanbeusedatalmostanystageofripeness.Babyorbittercoconuts
areusedfortheirwater,astheyhavenotyetdevelopedanymeat.Thewaterinthese young nuts is slightly bitter and is consideredmedicinal inmany islandnations around theworld aswell as throughoutAsia.As theydevelop slightlysweeterwaterandasmallamountofclearjellyontheinsideoftheirshell,babycoconuts are then called jelly nuts or spooners. Next, they become young orgreencoconuts,themostpopularvarietyforuseinfoodandfordrinking.Theseyoung nuts have very sweetwater and a coating of rich, creamy, softmeat acentimeterormorethickontheirinsideshell.Maturecoconutsarethekindmostpeopleareusedtoseeinginsupermarkets.
Thesebrownnutshavehadmostof thehuskremoveddownto theshell layer.Thesenutsareoldand thewatereither isbadorhas fermentedand tastes likecoconutchampagne.Maturecoconutsareusedforoilandcreammadefromthehardmeat.Ifamaturenutfallstothegroundandhasachancetogerminate,itbecomes a coconut sprout—once considered the most powerful food in the
HawaiianIslands.Sproutedcoconutscontainaspongelikeheart that tastes likecottoncandy. Itsmeat,knownas copra, isvery thinandcrispyandhasa thinlayerofnaturalcoconutoil.Theoilcanbeobtained(fornutritional,medicinal,or cosmetic purposes) just by rubbing a finger on the inside of the copra.Coconuts are essential to the raw fooddiet, so it is important toknowhow tofindthemat thedesiredripenessandthen,ofcourse,howtoopenthem.Sincetherearesomanyvarietiesofcoconuts,itcanbechallengingtotellwhatstageof ripeness a coconut is at. Look for the three nubs at the base of the nut; ifthey’reclosetogether,thecoconutismostlikelyyoung(asthenutages,thenubsspreadfartherapart).Highmoisturecontentinthecoconut’shuskcanalsohelpdeterminehowyounganutis;thehigherthemoisturecontent,theyoungerthecoconut, since the husk dries out as it ages. Thoughmost young nuts have agreen stage, don’t be thrown off by color: some nuts are always red, brown,gold,orgreen.To open a coconut, using amachete or heavy knife, shave one side of the
coconut’souter layer at a45-degree angleuntil aholeprovidingaccess to thecoconutwater iscreated.Reserveordrink thewater, thenchop thecoconut inhalflengthwisewiththegrain.Someindustriouspeoplealsoopencoconutswithpower drills.AtChinese andMexicanmarkets, youmay find young coconutssoldwiththeirhusksremoved;typically,thesenutsdon’tkeepaslongortasteasfresh,buttheyaremucheasiertoopen.Themeatofmaturenutscanbescoopedoutbyusing thebackedgeofabutterknife,carefullyavoiding thehardshell,which isn’t fun to eat. To remove the meat from a young coconut, all that’sneededisaspoonsincethemeatisthinnerandsofter.COFFEE:Asmallredbeanofatropicaltree.DATES:Thefruitofapalmtreethat,whenfruiting,producesuptothreehundredpoundsatatime.Datesareusedastheprimarysweetenerinarawfooddiet.Datesrangeincolorfromgreentogoldenbrowntoblack,dependingontheirripenessandvariety.MyfavoritevarietiesareBahari,fortheirwonderfulflavor,andMedjool,fortheirlargesizeandnicetexture.Nomatterthevariety,choosesoftdates,asthey’remorelikelytobefreshandhaveabetterflavor.
Bahari:Averysweet,soft,almosthoneylikedate.Bread:Averydry,chewydate.DegletNoor:Alargeandcreamyvariety.Halawi:Abrown,soft,sweetdate.Honey:Asticky,golden,honey-flavoreddate.
Medjool:Averysweetdatethatisoneofthelargest.Zahidi:Asmall,darkdatethathasahintofmapleflavor.
DURIAN:Ayellowfruitthatsmellslikesulfurbuttasteslikevanillaicecream.FIG:Averysweet,small,plump,pear-shapedfruitfilledwithmanyseedsandsmallfibers.Thisfruitisdeliciousfreshandalsocanbedried.Driedfigsareevensweeter,andoftenthefigsugarswillcrystallizeontheoutside.
GUAVAS
Commonguava:Ahardyellow-skinnedfruitwithpinkishfleshandmanyseeds.Pineappleguava:Alsoknownasthefeijoa,aguavathattasteslikepineapple.Quince:Apear-shapedfruitalsoknownastheguavapear.Strawberryguava:Atinyredguavafilledwithatartwhitemembrane.
JABOTICABA:Asmallblack-skinnedfruitthatisverysweetandgrowsdirectlyfromthetrunkofatree.JACKFRUIT:Alarge,spikyfruitweighinguptoseventypoundsthathasanediblemembranesurroundingaseedthattasteslikeJuicyFruitgum.KIWI:Asmall,brown,hairyfruitwithdistinctivebrightgreenandblackinsideandatastethatisacrossbetweenstrawberryandbanana.Peelbeforeeating.LONGAN:Afruitalsoknownasthedragon’seye,withhardbrownskinandawhitemembrane-coveredseedthatisquitejuicy.LYCHEE:Ared,rough-skinnedfruitsimilartothelonganalthoughsweeter.MABOLO:Afruitknownasthevelvetapple,withavelvetyskinandaflavorlikeapplesandbananas.MANGOS:Asweetandjuicyfruitthatisgrowninhundredsofvarietiesaroundtheworldandrangesgreatlyinshape,color,andflavor.
Alphonso:Ajuicy,orangemangowithahoneyliketaste.Haden:Asticky,sweet,veryorangemangowithmulticoloredflesh.Julie:Asmall,sweetmangowithmildflavor.Kent:Acold-climatemangowithcreamyflavor.
MANGOSTEEN:Knownasthe“queenofthefruits,”ithasapurpleskinandanumberofwhite,gelatinous,moon-shapedseedsinside.MIRACLEFRUIT:Atinyredfruitthat,wheneatenbeforesourfoods,makesthemtastesweetforaboutthirtyminutes.MONSTERA:Thelarge,tubularfruitoftheMonsteradeliciosaplant,with
manygreenscales.Itcanonlybeeatenalittleatatimetoavoidstingingfromtheacidsinthefruit.Ittasteslikepineappleandbanana.PAPAYAS:Apear-shapedfruitthatcontainsmanyblackseedsandtakesninemonthstoripen.
Babaco:Agiant,mountainpapayathatismildinflavor.Common:Ayellow-skinnedandyellow-fleshed,verysweetpapaya.Strawberry:Ared-fleshedversionthatismuchsweeterthanothervarieties.
PASSIONFRUITS
Common:ayellow-shelledfruitfilledwithsweet-sour,yellowmembranesurroundingmanyedibleseeds.Purple:Apurple-shelledvarietywithaslightlymoreacidictaste.Velvet:Averysweet,orange,soft-skinnedpassionfruitwithwhitemembranes.
PEANUTBUTTERFRUIT:Asmallredfruit,alsoknownasciruela,thattastessimilartopeanutbutter.
PEARS
Anjou:Alargegreenpear.Bartlett:Ared-skinned,verysweetpear.Bosc:Abeige-skinnedpearbesteatenwhensoft.
PERSIMMONS:AsweetorangefruitcommonlygrowninAsiaandCalifornia.Fuyu:AroundvarietythatislikeanapplewheneatenhardandlikeaHachiya(below)whensoft.Hachiya:Apointedvarietythatisonlyeatenwhensoft.Hachiyaareverygelatinousandsweet.
PINEAPPLES:Theveryjuicyandsweetfruitofasmallgroundbushwithsharpleaves.Itisknownasthe“kingofthefruits”becauseofitscrown.
Common:Avarietythatgrowsrapidlyandproducesmedium-sizedfruits.Sugarloaf:Asweetvarietywithabeautifulgoldencolor.White:Awhite-fleshedpineapplethathasaloweracidcontentthanmostpineapplesandtastesverycreamy.
PRICKLYPEAR:Afruitfromavarietyofcactus,ithasaverysweetandmelonlikeflavorandisfilledwithseeds.Thisfruitcomesinpurpleandgreenandcontainsverysimplesugarsthatcanprovidequickenergy.Ifforagingthisfruit,bewareofitsmanyminusculebarbedthorns.Cleanverywellbeforeuse.RAMBUTAN:Acousinofthelycheethatisoblongandhasredtendrilsalloveritsexterior.SAPOTES:Aroundsubtropicalfruitwithsweetfleshandseveralseedsthatshouldberemovedbeforeusing.Theeggfruitandsapodillaarebothmembersofthesapotefamily,butthevanillasapote(below)isnot.
Chocolatepuddingfruit:Afruitwithacreamybrowninteriorandgreenskinthattasteslikeaveryripebanana.Itisalsoknownasthechocolatepersimmonorblacksapote.Eggfruit:Alsocalledacanisteloryellowsapote,arichorangefruitthathasaverycakelikemeat.Mamey:Acaramel-flavoredfruitwithbrownskin.Orange:Anorange-fleshed,creamy,oblongfruit.
Sapodilla:Asmallbrown-skinnedfruit,alsocalledachico,thattasteslikecinnamonandsugar.Vanilla:Agreen-skinnedfruitwithawhitevanillapudding–likeinterior.
TAMARILLO:Anoblongredfruitthatisalsoknownasthetreetomatoandtastesofbasilandtomatoes.TAMARIND:Arichseedwithasweet-tartflavor.
VINEFRUITS
BlackgrapesFlame:adarkpurple,sweetgrape.
WhitegrapesCaliforniaseedless:Aseedlessvarietyofwhitegrape.Italia:AstrainfromItalyoftenusedforwines.Muscat:Alightgreengrapewithaverysweettasteandsmallseed.Sultana:Avarietyofgrapeoftenusedindesserts.Thompsonseedless:Adarkerseedlessvariety.
RawCondiments
Thesefoodsaredesignedtoseasonandflavordishes.Varietyisthespiceoflife,so use these to enliven and enhance other foods. These are available at localhealthfoodstores.BEETPOWDER:Redbeetsthathavebeendehydratedandpowdered.Excellentforcoloringfood.BRAGGLIQUIDAMINOS:Anagedsoyproductusedtoreplacesalt.CAROBPOWDER:Thesoftinnerliningofthecarobpod.CAYENNEPEPPER:DriedhotpepperavailableinarangeofScovilleunits.ThosewithlowerScovilleunitsareforfood;thosewithhigheronesareformedicinalusage.CURRYPOWDER:AmixtureofIndianspices,whichoftenincludecumin,coriander,andturmeric.DRIEDSHREDDEDCOCONUT:Dehydratedcoconutmeatfinelyshredded.ENZYMESPRINKLE:Dehydratedgreenpapayasandlimejuice.KELPPOWDER:Adriedandpowderedformofkombuusedasasaltyseasoning.
MIRIN:AsweetAsianricewine.MISO:Anagedandculturedsoypaste.NAMASHOYU:Afermentedsoyandwheatsauce.NIGARI:Adriedformofseawaterthatcoagulatestofu.NUTRITIONALYEAST:AtypeofyeastgrowninbeetsugarthatcontainsawiderangeofBvitamins,especiallyB12,whichcanbechallengingforvegetarianstofindnaturally.OILS:Anydrynutorseed,olive,oroilyfruit(suchascoconuts)canbepressedforoil.Becertaintolookforcold-pressedoilsratherthanoilsthathavebeenextractedusingsolvents.Also,beawarethat“cold-pressed”iscommonlyusedtodescribeoilsthatresultfromheatinggroundingredientsto160°Fbeforepressing.Oilsdon’tlastverylongseparatedfromtheirwholefood;storetheminadarkcontainer(lightmaycausespoilage)intherefrigerator.Stableoils(likeoliveoil)maintaintheirintegritywhenheated;unstableoils(likeflaxoil)becometoxicwhenheated.Theoilslistedherecanbefoundintherefrigeratedandvitaminsectionsofhealthfoodstores.
Avocadooil:Itisquiteraretofindcold-extractedavocadooil.However,avocadosareoftenveryoilyontheirownandcanbeusedasawholefoodreplacementforotheroils.Coconutoil:Coconutoilisoneofthebestfatsyoucanconsume.Itisdeliciousandcreamyandcanbeusedbothinrecipesandasamoisturizer.Flaxoil:Flaxoilishighinessentialfattyacidsandisoneofthehealthiestoilstouse.Flaxhasarichtasteandisadelightinsweetandsavorydishes.Hempseedoil:Hempseedoilhasaverynuttyflavorandcanbeusedinplaceofflaxoil.Thisoilisunstableandshouldneverbeheatedorusedinrecipesthataredehydrated.Nutandseedoils:Driedseedsandnutscanbepressedfortheiroils.Manycommercialnutandseedoilsareheatedduringprocessingandarethereforenotraw.Lookforcold-pressednutandseedoilsinspecialtystores.Oliveoil:Oliveoilisthemoststableoil;itcanhandleslightamountsofheatandisverytastyinrecipes.Otheroils:Thereareawidevarietyofoilssoldinhealthfood
storesthatmaybefarlessthanhealthful.Fractionatedoroverheatedoilsbecomerancidquickly,andsomeoilsareeventoxicforhumanconsumption.
STEVIA:Agreenherbthatisonehundredtimessweeterthansugarandisusefulasanonfruitsweetener.SUN-DRIEDSEASALT:Thissalt,theresultofslowlydryingseawater,looksgrayandfeelswet.Sun-driedseasaltcontainsfarmoremineralsthantablesalt.VINEGARS:Alwaysbuyvinegarthatsays“withthemother”onthelabelbecausethatisasuresignthatitisliveandraw.
Applecidervinegar:Afermentedappleproductwithatangytaste.Redwinevinegar:Afermentedgrapevinegar.
WASABI:Aspicycondimentmadefromhorseradishrootsandgardeniaflowers.ThisbrightgreenpasteisservedwithJapanesefood.Wasabiisalsoavailableinpowderedform.
RawWarnings
Thesewarnings are designed to educate.Wemake thebest choiceswe can ineach situation, andwegrowaswego.Bepatient, takeyour time, andvibranthealthwillfollow.Agavenectar.Thenectar from theagavecactus isusedbymanypeople in
thelivingfoodworldasasweetener.Whenharvestedfresh,thissweetliquidissimilartomaplewaterorcoconutwater.Inordertostabilizeitandconcentratethesugars,agave isheated to temperaturesabove150°F.Thisprevents it fromfermenting and turning into alcohol.Commercially available agave nectar is acooked and processed product. It can, however, be obtained in its pure, rawform.Anythingorganicallygrown.Thelabel“organic”doesn’tmeanthefoodwas
consciouslygrown.Manyorganicfarmsareusingconventionalmethodsthatareharmful to the environment and are farming formoney rather than to producehealthynaturalfood.Biodynamicallygrownfoodsaremoreconscious,yetonlyfoods you get from farmers or growyourself are truly consciously grown andsustainable.On the other hand, produce that is grown locallymay be organic
eventhoughitisn’tlabeledassuch(probablybecausethegrowerdidn’twanttoapplyforandpayforthecertification).Andallwildfoodisorganicunlessitwasgrown near heavily sprayed areas. Use your best judgment when looking atproduce.Ifitisvibrantandyoufeelitmightbeorganic,thereisagoodchanceitis.Dowhatisrightforyourbody.Itisbettertoeatwhatyourbodyneedsthantodepriveyourselfbecauseofalabel.It is also important to store up local supplies in summer and fall forwinter
(unlessyouliveinanareawhereit’spossibletoeatlocallyyear-round),becauseanyfoodthatmustbetransportedbyplanes,trains,boats,trucks,andcarsisnottrulysustainable.Ithasbeensaidthat70percentoftheworld’stransportationisusedformovingfood.That’salotoffuelandwastedtime.Thinkglobally.Eatlocally.Applesandcucumbers.Toincreasetheirshelflifeandimprovetheirvisual
appeal,applesandcucumbersareoftenwaxedwithasyntheticorcarnaubawax.Eveniftheseitemsarelabeled“organic”andhavebeengrownorganically,theymightbetreatedlaterbytheshippingordistributioncompany.BraggLiquidAminos.Thisproductmadeonlyoutofsoybeansisstilloneof
themostcontroversial“livingfood”products.Atthispoint,nooneknowshowitismade.Wedoknow thatPaulBraggwasahealthpioneerand that theotherBraggproductsarerawandliving.Therehavebeenmanyquestionsabout thisproduct, and the answer is we still don’t know. Braggs is non-GMO andsupposedly“organic.”Cacao.Cacaobeans,ornibs,arebecomingevermorepopularintherawfood
scene. While cacao may have some helpful properties, such as amino acidcompositionsandhighlevelsofantioxidants,itcanalsobetoxicandcausemildhallucinations in dosages of more than forty beans. Cacao is shunned by allanimals in nature, and domesticated animals that are fed cacao often contractcancerandcandieoftoxicity.Cacaocontainsachemicalverysimilartocaffeinethat ishighlyaddictive, acts as a stimulanton thecentralnervous system,andcausesextrememoodswingsandaggressivetendencies.Honey.Manybeekeepersharm thebeeswhen theycollect thehoney.Some
smokeoutthebeesorevenfumigatethehive.Manycommercialhiveshaveallthe honey removed and leave none for the bees during the winter. Tropicalhoney is usually the safest bet since there are always flowers around andtherefore alwaysmore nectar available to collect. Some honey contains larvae(babybees),andthisisnotvegan.Manybeekeepersuseseparatorstokeepthequeenoutofthetoplayersotheeggsdon’tgetlaidinthathoney.Besuretogethoney froma sourceyou trust, andmakesure theyareusingnon-impregnatedcellstoclaimtheirgoldennectar.
Namashoyu.This isa fermentedproductmade fromsoybeans,wheat, salt,andastarter.Thisproduct iscookedbeforebeingallowedtoculture.This isalivingfoodproductaslongasitisunpasteurized.TheAspergillusoryzaeculturehasproliferatedsomuchbythe timeyoupurchase it that there ismorecultureandveryfewremnantsofthesoy-wheatsoupthattheculturelivedin.Nori.Mostnoricontainsfish!Infact,noricancontainupto10percentfish
and still be labeled only as nori.Whennori is harvested, it is caught as a bigmassofsealettuceinnets.Thiswetseaweedisthenlightlyrinsed,putinabigblender,and thenspreadout likepaper todry.AfewcompaniessellBuddhistandkoshervarietiesofnori,whicharefish-free.Nutritional yeast. This bacteria is superabundant in B vitamins, especially
B12,whichisoftenlackinginavegetariandiet.Somecompaniesfreeze-drytheiryeast, althoughmost kiln-dry it at 375°F for three seconds. So althoughmostnutritionalyeastisessentiallycooked,therearestillafewcompaniesthatstilldoittheoldfreezerway.Somecompaniesalsoaddthingstotheirproduct.Theyarealwayslisted,sojustreadthelabel.Nutsandnutbutters.Thereisahugequestionabouthownutsandseedsare
dried. Many seeds such as sesame are hulled using steam. Some places,however,stilluseamachineforhulling.Nutsmustbedriedbeforeselling,andmanycompaniesdrytheminkilnsandovensatwellover200°F.Nutbuttersthatare made from “raw” nuts are sold as raw even if the nut butter–makingequipmentheatedtheingredientstowellover200°F.Trulyrawnutsareusuallyfreeze-dried.Sea salt/Celtic sea salt.Watch out for iodized salts and kiln-driedmineral
salts.Sun-driedsaltisfilledwithvitalnutrientsonlyfoundinthesea.Spirulina.Mostspirulinaisfreeze-dried.Thisbreaksopenthecellwall(due
to water expansion), increases its digestibility, and makes the spirulina moreabsorbable.Thisfreeze-dryingprocessdoesdestroythelifeforce(theabilitytogrowandcreatemorelife).Afewcompaniesstillsun-drytheiralgae.However,freeze-driedfoodsareconsideredrawbymost,andsoisspirulina.YoungThaicoconuts.TheserawcoconutsimportedfreshfromThailandare
definitely not organic. These nuts have been treated with various chemicals,includingformaldehydeandbleach,andareprocessedbymachines.
RawTools
Kitchen tools are a blessing to the culinary-minded raw fooder. By having awide range of tools to work with, you can create gourmet meals to live for.Knowingwhatkindof equipment is right foryoucanhelpyouget the resultsyouwant in thekitchen.Thischapter lists thecommontypesof toolsfoundinrawfoodkitchens.Forsomeitems,Isuggestbothtypesandbrandnames.
Utensils
Household kitchenutensils such as bowls, knives, cutting boards, countertops,spoons, spatulas, and so forth are made from a variety of substances in ourmodernage.Somearebetterthanothers.GLASS:Averyinertsubstance;greatforbowls.CERAMIC:Naturalearthenware;verypure.STAINLESSSTEEL:Verydurableandeasytoclean.PLASTIC:Canaffecttheflavoroffood.WOOD:Bestmaterialforallutensils;greatforflavor.ALUMINUM:Extremelytoxic.Watchout!
Juicers
Juicersseparateorganicliquidsfromfoods.Fruits,vegetables,soakednuts,andsprouts can all be juiced. Juicing concentrates the food’s nutrients while
removing its fibers, thus providing us with more energy that’s more readilyabsorbedbyourbodies(meaningmoreenergyfromlessfood).Besuretojuiceonly organic or unsprayed foods since otherwise the juicing process willconcentrateanypesticidesorotherchemicalsalongwiththefood’snutrients.CENTRIFUGAL:Centrifugalorspinningjuicersarejuicersthathaveaspinningmetalbladeintheirupperchamberthatshredsandspinsoffjuice.Thesearethemost common juicers available on the market. They are often cheap, easy toclean, and compact. Two recommended brands are Miracle and Juice Man.Thesejuicerslackinefficiency,though;theyextractonly60percentofthejuice.(Toimprovethisrate, tryrunningthepulp throughasecondpass.)Centrifugaljuicers also cause the juice to quickly oxidize, and the juice may requirestraining.HOMOGENIZING: These juicers use the process ofmastication to grind andpressjuicefromitssource,muchlikeourownteeth.TheChampionJuicer(myfavorite) isonemasticating juicer available today; itgrinds its little teethonahubandpressesthefruits,vegetables,nuts,orseedsupagainstascreenorblankplate.Anyhomogenizingjuicercanmasticate(homogenize)foodsintopasteorapulp as well as juice them. Masticating juicers are 80 percent efficient andproducejuicethatismuchslowertooxidize.JUICE PRESSES: Juice presses are one of themost efficient ways to extractjuice. A press ruptures the cells from within. The juice produced is barelyoxidized,tastesthebest,andhasthelongestshelflifeandstability.
Automatic:TheNorwalkjuicerisanelectricpress,muchlikethehand press. This machine also comes with a built-in grinderattached to the side for mashing harder vegetables or grindingsproutedgrains.Citrusjuicer:Usedtopressthejuiceoutofcitrusfruits.Handpress:Thesepressesaremadefromtwo-tonhydrauliccarjacksandstainless-steelscrews,plates,andbowls.Thejuicypulpoffruitsorveggiesisplacedinaclothbaginsideabowlandthejuice is then pressed out by pumping a jack.Harder vegetablesmustbegroundbeforehandjuicing.Juice bag: This simple juicer is inexpensive and lightweight,makingitperfectfortravel.Shredhardvegetablesorfruits(juicyfruits can just be cut and insertedwhole), then place in ameshsproutbagorcloth.Squeezeoverabowltocatchthejuice.Thisjuicehastheslowestoxidationrate,butunfortunatelythemethod
isn’tveryefficient.Screwpresses:Available inmanualandelectricvarieties, thesehave a spiral screw that presses against a screen, forcing foodsthroughthetop,squeezingthepulpandjuice.Awheatgrassjuicerisonetypeofscrewpress.
TRITURATING: A triturating juicer is one that uses two gears to grind andpress foods for homogenizing. This process is very similar tomastication yethappensataslowerspeed.Triturationprovides juice thatoxidizesveryslowlyandis90percentefficientorbetter.
Blenders
Blendersareusedtogrindfoodintoliquids.BLENDERCUP:Asmalljarthatfitsupside-downontheblenderbase,allowingyou to blend smaller quantities at a time. Blender cups also allow for moretorque per square inch, thereby resulting in creamier, smoother blends. Mostblenderbases(thebladeandbottom)haveastandardtypeofthreadingthatwillactuallyattachtoanysmall-mouthedjar,suchasanoldnutbutterorhoneyjar.(Somehardwarestoresevencarrytheright-sizedjarsnew.)Thejarscanbefilleduptothree-quartersfulland,onceblendingiscomplete, theoriginal lidcanbescrewedbackonforstorage.DUALSPEED:Ablenderwithhighandlowsettings.MULTISPEED:Ablenderthathasavarietyofspeeds.OSTERIZER: A common household blender that often has optional smallblendingjarsthatattachforsmallportions.VITAMIX:Asuper-poweredblenderthatcanblenddryorwetingredientsandgrindalmostanythingintoaliquid.Thecarafeholdseightcups(mostblendersholdfivecups).
SproutingEquipment
Sproutingcanbeaccomplishedinanumberofways.Havingthetoolsthatworkwithyourlifestyleandkitchenmakesitmucheasiertokeepacontinualsproutgardeninyourhome.BIOSTA:Aneasy-to-usemultitieredsproutingsystem.JARS:Half-gallonglassBallorMasonjarsarebest.LIDS:Lookforplasticsproutinglids thatscrewon.Theyaresoldonlineorathealthfoodstores.MISTAPONIC:Anautomaticsproutingsystem.SCREEN:Useanylonscreen,whichischeapandeasytofind.Apieceofscreencan be affixed to the top of the jar, allowing for drainage and airflow whilehinderingtheinvasionofoutsideduringthesproutingprocess.SOIL:Gardenstoressellorganicsoil,orusesoilfromyouryard.TRAYS:Plastictraysareavailableatgardeningstores.
GarnishingTools
Garnishesaddanelementofbeautytoanymeal.ManymasterchefsfromAsiacanproduceahugearrayofgarnishesusinganytypeoffood.CARVING TOOLS: Small knives and curved blades used to cut fruits andveggiesintoshapes.PASTRYBAG:Usedtodecoratecakesorwriteusingicing.SPIRALIZER:Atoolformakinglong,thin,curlystripsofvegetables—asthinasangelhairpasta.ZESTER:Atoolformakingthinstripsofcitrusrind.
FoodProcessors
Thesetoolsareusedtogrindfoodintoapowderorpasteorjusttomix.CUISINART:Thissolidstandardcomesinavarietyofsizes.Thismachineisa
trueworkhorse.GENERIC:Goodforlightgrindingbutbreakseasily.KRUPPS:Makesanexcellentmini-processor.
Culturing
You can use the following tools to create an ideal environment for livingbacteria.HARSCHCROCK:Anearthenjarwithawatersealusedformakingsauerkraut,pickles,andkimchee.SEEDCHEEZEBAG:Forseparatingcurdsandwhey.Aseedcheezebagisanorganic unbleached cloth bag or a silk screen bag that helps in the drainingprocess. Alternatively, commercially sold nut milk bags, cheesecloth bags, orevenpaint-strainingbags are commonlyused to help extract thewater (whey)from the culturing seed cheeze. Somepeople even use oldT-shirts or straightcheeseclothorsilkscreentopresstheliquidoutofthecheeze.TOFUPRESS:Used topresswateroutof soy tofu. It isavailable inJapanesecookingstoresorsomespecialtyculinarytoolshops.Itconsistsofasquareboxwith a removable top andbottomandholes in the sides for drainage.The topslips into the box, allowing weight to be put upon the tofu, which helps tosolidifyitasitcurds.
Dehydrators
Thesetoolsareusedtoremovewateranddryfood.CABELA’S:Agreatdryer,withaglassfront,digitaltimer,andvariedsettings.Powerfulandefficient.CERAMICDRYINGTRAY:Aflatporcelainorceramicdishforsolardrying.EXCALIBUR: A dryer with a variety of temperature settings, good for bothhomeandcommercialapplications.
HARVESTMAID:Alargedryergoodforhomeuse.STACK:Notveryefficient,butatypeofcheapandeasy-to-obtaindehydrator.Itstacksonetrayontopofanother,andhasaheatingelementatitsbase,sothismethodreliesonthermalconvectionforthedryingprocess.
RawTechniques
The basic skills discussed in this chapter are the foundation of raw foodpreparation.Althoughsomeofthesetechniqueswilltakesometimetomaster,ageneralunderstandingofthemwillallowyoutocreatedivinedelights.
SoakingDates,DriedFruits,andNuts
Driedfoodscanberehydratedtomakethemeasiertouseinrecipes.Tobeusedassweeteners,datesoftenrequiresoakingforanhourorso,thenblendinguntilsmooth.Itisimportanttoremovetheseedsfromthedatesbeforeusingthem.Nutsandseedsfrommanyfruitscanbesoakedtomakethemblendupmore
smoothly.Seedsandnutscontainenzymeinhibitorsthatlimittheirdigestibility.Whenwesoakseedsandnutsfor15minutes,wereleaseupto50percentoftheenzymeinhibitors.Bysoakingthemforthecorrectamountoftime(seethecharthere),we can release all of the enzyme inhibitors,making the seeds and nutseasier to assimilate.Sprouting a seedornutwill give itmoreof awatery andsweettaste,sosometimessoakednutsarebetterinarecipethanfullysproutedones.Donotusesoakingwaterfromseeds,sinceitcontainsallof theenzymeinhibitorsweareremoving.(Thesoakingwaterfromfruitssuchasdatesorsun-driedtomatoes,however,isexcellenttouse.)
Garnishing
Garnishingistheartofbeautifyingfoods.Therearealmostlimitlesscolorsandshapestoworkwith,souseyourcreativity.Therearemanydifferenttools,too.
Avegetablepeeler canbeused topeel the skinof a tomato toproduce a thinstripthatcanberolleduptolooklikearose.Asharpspooncanbeusedtosculptrootvegetablesintomanyshapes.Therearealsostandardgarnishingtoolssuchastheradishroser,whichproducesaroseshapeoutofaradish,andthetomatoscooper,whichperfectly removes the seeds froma tomato.TheJapanesehavediscovered some of themost beautifulways to garnish foods, and there are avarietyofbooksonthesubject.Garnishingfoodsenhancesthepresentationandaddstoourenjoymentoffood.Remember,eatingisanexperience,andeachpartofit—fromtheatmospheretothetaste,color,andgarnish—playsalargepartinthepleasureitprovides.
CompostingandRecycling
In today’sworld, it is ideal towalk as lightly as possible upon theEarth.Wehave learned that the Earth’s resources are exhaustible and that pollution isdamaging.Byproducing lesswaste,wehelpmake the futurebrighter.Almosteverythingisrecyclable;whetheritisusedagainorbrokendownandmadeintosomethingnew,itstillresultsinonelesstreechoppeddownoronelesschemicalcreated. Composting is beautiful, as it both eliminates all organic waste in aconscious way and refertilizes the soil for future growth. Composting can bemadeeasierbyaddingwormsorbacterialstarterstohelpitbreakdownfaster.AgoodbookoncompostingisLetItRot!byStuCampbell.
FindingRawFoodinaCookedCity
Inmosturbanenvironments,therearefarmers’marketswherelocalgrowersgotoselltheircrops.Checkingonlineatlocalharvest.orgoftenprovidesgoodleads.Also, search online under “HealthFood,” “Restaurants,Vegetarian,” and even“Farms,” “Fruit Stands,” or “Farmers’ Markets.” Once you find the healthystores, take a look at their bulletin boards and pick up any health or new agemagazines they may have for free. These publications often have listings ofeverythingfrom“fruitforsale”to“rawgatherings”andmayalsolistrestaurants.Ifallelsefails,mostsupermarketsnowhaveorganicsections,sofindthebiggest
one you can andmake do with their commercially grown “organic” produce.Metropolitan areas usually have a number of health food stores that servedifferentneighborhoods,aswellasorganicorhealth-consciousrestaurants thatservesomerawfoods.CheckouttheYellowPagesunder“HealthFood”orbuyacopyofTheTofuTollbooth,compiledbyElizabethZipernandDarWilliams,whichlistsjustaboutallthehealth-friendlyplacesintheUnitedStates,statebystate.
ForagingintheWoods
Many wonderful plants found in the woods can be consumed. Almost everygrass is edible, and some are very nutritious. Birch bark is edible; dandeliongreens and flowers are edible.Most large fruits are edible.Many saladgreensareavailablewild.Itisagoodideatocheckoutanherbandwildfoodguideforpicturesofwhateachherborgreenlookslike.Itisalsohelpfultocontactnativeorindigenouspeopleformoreinformationabouttheedibleplantsinyourarea.Researchisinvaluable,becauseyouwanttobepreparedwhenalife-givingplantcomesintoseason.
ForagingaroundTown
Manypeopleliveinhouseswithfruitingtreesplantedintheiryard.Amazingly,peopleoftenprefertobuyfromastoreratherthanpickthefruitforthemselves.Ifyouseefruit fallingon thegroundinyourneighborhood,considerknockingonthedoororleavinganoteaskingwhetherit’sokaytopicksomeofit.Manypeoplewillletyouhavealltheirfruitorwillsplittheharvestwithyou.
RawTravelTips
Whenadventuringtonewplaces,itcanbechallengingtofindraworganicfood.
Manyplacesintheworldhavebecomeinundatedwithmodernpackagedfoods,ortheirlocaldenizensdineprimarilyonfastfoodandjunk.Mostmoderncitiesdohave some formof rawandorganic resources available, yet sometimeswefindourselvesinadeadfoodzonewherethereisn’tanyvitalfoodavailable.Inthosesituations,trytoplanaheadormastertheartofpatienceandfasting.
Airplanes
For airplane travel, it is best to bring your own food.This is the onlyway toensurecleanand fresh raw food. I’vebeen told that a fewairlinesoffera rawoption,andoneairlineoffersonlyorganicproduce.Thesedaysit’schallengingto get airline security to let you throughwithout irradiating your food. If youhappentohavefoodinyourpockets,youcangetafewthingsonboardwithoutbeing irradiated. Otherwise, every bag goes through the X-ray machine. Theamountofradiationissupposedlylessthanthatemittedbyacellphone,yetthismayjustbesafetypropaganda.Personally,IeitherfastorbringwhatIcan.Oneofthebesttravelfoodsiskimchee.Whentheybreakoutthecartofmicrowavedbeef,openupyourkimchee.Itwillmaskthesmelloftheairplanefoodandhelpbuildupgoodflorathatairlineradiationdestroys.
TrainsandBuses
Ontrainandbus rides, it iseasy tobringyourownfood.Certainwhole foodstravelbetter thanothers—avoidones thatcangetsquished.Prepared foodsaregreatforthiskindoftravelaswell.
LongCarTravel
Car travel givesyou thebest optionsof all.Youcanbringprepared foods forparts of the road trip and collect many fruits along the way. Each newdestinationbecomesanewsourceof foodand fun.Sproutscanalsobegrowninside cars or buses by hanging sprout bags from the windows. Some peoplehaveevencreatedsolardehydratorsinthebackwindowoftheircar.
Hotels
Hotelsaregreatforpreparingfoodandgrowingsprouts.Youcansetupamini-kitchenareawithacuttingboardandevensetupablender.Thebathroomcanbeusedasasproutingarea,andyoucanstockuptheroomwithlocalproduce.
Intention
Aswethink,soitis.BenjaminFranklinoncesaidthathesaw“morepeoplegetillfromwhatcameoutoftheirmouthsthanfromwhatwentin.”Thisistosaythatwearewhatwethinkandsayasmuchas,ifnotmorethan,wearewhatweeat.Someofthemostunhealthyfoodapersoncaneatismadebyangrychefsorpeoplewho are upset. Love and positive intent can influence our creations asmuch as negativity and anger. By keeping a positive attitude while preparingfood,wecanaddtothejoyandexperiencepeoplegetwhentheyeat.
Recipes
Foodcanbeart.Thebestchefsareartistswhocombinevisualappealwithflavorand texture. Once you know how to use the tools described in this book anddiscoverwhichfoodsworkwellwitheachother,youcancreatedazzlingdishestodelight themouthand theeyes.All it takes isa little self-expression.TheserecipesaresomefantasticdiscoveriesthatIhavemade.Remembertouseyourhead,actwithyourheart,andfollowyourtongue.
Drinks
AlmondMylkBanalmondMylkBananaMylkCashewMylkGreenDreamStorangeSmoothBlackRaspberry–PricklyPearTangyTangoFruitRootBanaberryBanacadoRubyCooler(SunTea)SproutPowerSunshineCoconutMilkGreenCleanComplementaryFreedom’sFrothNature’sNectarWhiteDelightMellowMelonNutBlissSweetLimeandAloeAppleZingNutShakeFireWaterGingerBlastIronLionLilistarTropicalAmbrosia
ThinMintSoursop-PineappleLiverCleanseRejuvelacIntestinalCleanseFlaxativeCoolingGreeneVe-8
AlmondMylk
Ineverreallyunderstoodtheconceptofhumansdrinkingmilkfromacow.Cow’smilkisdesignedtotakeaneighty-poundcalfandturnitintoathree-hundredpoundheiferinafewmonths.AlmondMylkhasmorenutritionthancow’smilkandisfarmoreabsorbableintothehumanbody.Sproutablealmondsarealsoagreatsourceofproteinsandaminoacids.
SERVES1OR2
3dates,seeded3cupsfilteredwater½cupsproutedalmonds
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft. Transfer the dates and their soakingwater to a blender, add thealmonds,andblenduntilsmooth.Strainthroughawire-meshstrainerintoatallglassandserve.(Thepulpcanbeblendedagainfora lighterbatchorusedfor“rawies,”ordehydratedcookies.)
BanalmondMylk
Thispower-packeddrinkisgreatforprovidingextraenergy.It’safavoriteofabody-buildingcoupleIknow.Theysayitgoesrighttotheirmuscles.Asavariation,blendin2teaspoonsofrawcarobpowder.(Picturedhere,topcenter)
SERVES1OR2
4dates,seeded2½cupsfilteredwater½cupsproutedalmonds½vanillabean4bananas,peeled,frozen,andthicklysliced
Place the dates in a small bowl, coverwith½ cup of thewater, and soak forabout1hour,oruntilsoft.Placethesproutedalmondsandtheremaining2cupswaterinablenderandblenduntilsmooth.Strainthroughawire-meshstrainer,discarding the almond pulp. Return the almond mylk to the blender, add thedates along with their soaking water, and add the vanilla bean. Blend untilsmooth.Addthebananasandblendagainuntilsmooth.Pourintoatallglassandserve.
BananaMylk
InHawaii,bananatreesgroweverywhere;fromseed,ittakesonlyninemonthstogetahundred-poundstalkofbananas.Bananasareexcellentformakingmylkastheyprovideacreamytextureandasweetyetsubtleflavor.Therearehundredsofvarietiesofbanana,butWilliamsandBluefieldworkthebest.Asaflavoringvariation,tryanyofthefollowing:blendin2tablespoonsrawcarobpowder;blendintheseedsofhalfavanillabean;blendintheseedsofhalfavanillabeanand2tablespoonsrawcacao.Youcanalsofirstfreezethebananasandenjoyabananamylkshakewithorwithoutanyoftheabovevariations.
SERVES2TO4
4dates,seeded1cupfilteredwater,plusadditionalasneeded4bananas,peeled
Placethedatesinasmallbowl,coverwiththe1cupwater,andsoakforabout1hour,oruntilsoft.Transferthedatesandtheirsoakingwatertoafoodprocessorandblenduntilsmooth.Addthebananasandblenduntilcreamy.Ifneeded,addalittlemorewaterandpulseafewtimesuntilcombined.Serveinatallglass.
CashewMylk
Thissweetandrichnutmylkisoneofthemostdeliciousandfillingtreats.Cashewsblendupbetterthananyothernut,soifyouarelookingforareallycreamyconsistency,usecashews.Asavariation,blendintheseedsofhalfavanillabeanor3tablespoonsofrawcarobalongwiththedatesandnuts.
SERVES1OR2
2dates,seeded½cupcashews3cupsfilteredwater
Placethedatesandcashewsinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,nuts,andsoaking liquid in a blender and blend until creamy. Pour into a tall glass andserve.
GreenDream
Spirulina,anoceanalgae,containsmoreproteinthananyotherfoodontheplanet.Italktopeopleallthetimewhoaskmewheretogetproteininavegetariandiet.Ialwaystellthemthatbeefisabout25percentprotein;milk,30percent;soybeans,35percent;andspirulina,awhopping70percentprotein!Besidesitsfabulousproteincontent,spirulinacontainseveryvitaminandmineral.That’salotofnutritionforoneofthesimplestsingle-celledlifeformsonearth.(Picturedhere,farright)
SERVES2
4dates,seeded1½cupsfilteredwater2papayas,peeled,seeded,andchopped1cupcoconutwater4bananas,peeled,frozen,andthicklysliced1to2tablespoonsspirulinapowder
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntil soft.Transfer thedatesand theirsoakingwater toablenderandblenduntilsmooth.Addthepapayasandthecoconutwaterandblendtocombine.Addthe frozen bananas and the spirulina and blend until smooth. Pour into a tallglassandserve.
StorangeSmooth
ThisisavitaminC-packedsmoothie.ManypeoplethinkoforangesasagreatsourceofvitaminC.Althoughorangesdocontainafairamountofthevitamin,thetophonorsgotoacerolacherries,hotchilepeppers,andstrawberries.(Picturedhere,bottomcenter)
SERVES1OR2
½cuphulledstrawberries2cupsfreshlysqueezedorangejuice2bananas,peeled,frozen,andthicklysliced
Placeallof the ingredients inablenderandblenduntilsmooth.Serve ina tallglass.
Clockwise,fromtop:BanalmondMylk,GreenDream,StorangeSmooth,BlackRaspberry–PricklyPear
BlackRaspberry–PricklyPear
PricklypearsgrowprolificallyinHawaiiandintheSouthwesternUnitedStates.Manynativetribessubsistedprimarilyonthefruitforalmostonethirdoftheyear,whileitwasinseason.Thepricklypeariscoveredwithhundredsoftinythorns,sobecarefulwhenhandlingit.Thebarbedthornsareassmallasfiberglass.Makecertaintowipedownallcuttingareasafterpreparingthisfruit.(Picturedhere,farleft)
SERVES2TO4
7largepricklypears10blackraspberries1cupfilteredwaterorcoconutwater(optional)
Topeelthepricklypears,makea¼-inch-deeplengthwisecutthroughtheskins.Cut off both ends of the prickly pears and peel back the skins, removing thefruit.Discard the skins. Juice thepricklypears alongwith the raspberries in ajuicerorpuréeinablenderandstrain.Transfer toapitcher,addthewater ifathinnerconsistencyisdesired,stirtocombine,andenjoy!
TangyTango
KiwisarealsoknownasChinesegooseberries.Thereisactuallyaminiaturestrainofkiwisandagoldenkiwi.Allofthemworkgreatinthistastyandtangysmoothie.
SERVES1OR2
1largepapaya,peeled,seeded,andchopped½cupraspberries1kiwi,peeledandcoarselychoppedJuiceof1largelime4bananas,peeled,frozen,andthicklysliced1½cupsfilteredwater
Placealloftheingredientsinablenderandblenduntilsmooth.Pourintoatallglassandserve.
FruitRoot
Combiningthefruitofthetreeandtherootoftheearthcreatesatastyandwell-balanceddrink—thebestoftheearthandsky.
SERVES1OR2
6apples,cored6carrots
Process both ingredients through a juicer into a bowl. Pour into a glass andserve.
Banaberry
Thisisyourstandardsmoothie.AllIcansayisitisberrygood.
SERVES1OR2
½cupraspberries½cuphulledstrawberries2bananas,peeled,frozen,andthicklysliced1to2cupsfreshapplejuice(2to4apples)orfilteredwater
Place theraspberries,strawberries,andbananas inablender.Whilecontinuingtoblend,slowlyaddatleast1cupandupto2cupsoftheapplejuice,asneeded,blendinguntilsmooth.Pourintoatallglassandserve.
Banacado
OnedaywhiletravelingtheroadtoHana,onMaui,Ihadthepleasureofharvestingbotharipestalkofbananasandsomeripeavocados.Beinghungryafteralongdrive,IbeganmunchingonthebananaswhenInoticedthatoneoftheavocadoshadgottensquished.Istartedeatingthemashedavocadoalongwiththebananaanddiscoveredadeliciousnewcombination.LaterIfoundoutthatthebanana-avocadocombinationisaHawaiiantradition.
SERVES1OR2
2dates,seeded2cupsfilteredwater4bananas,peeledandthicklysliced½avocado,peeledandpitted
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft. Drain, reserving the liquid. Place the bananas, avocado, and thereserved liquid in a blender and blend until combined. Add the dates andcontinueblendinguntila thick,smoothconsistency isachieved.Serve ina tallglass.
RubyCooler(SunTea)
Sunteausesconcentratedsunlighttoextractflavorandessencefromherbs,fruits,andflowers.ThepHofthewaterdetermineshowfastitwillextractthetea.Themorealkalinethewater,thefasteritwillextractthetea.
SERVES2TO4
⅓cupdriedhibiscusleaves⅓cupdriedrosehips6cupsfilteredwater½cupfreshlysqueezedlemonjuice1cupfreshlysqueezedorangejuice½cuppineapplejuice(optional)2to4lemonororangewedges,forgarnish
Place the hibiscus leaves and rose hips in a largeglass jar and coverwith thewater.Coverthetopandsetthejarindirectsunlightfor3to6hours,untilthetaste is to your liking. Stir in the lemon, orange, and pineapple juices andrefrigerate until chilled, about 2 hours. Serve in tall glasses, garnishedwith awedgeoflemonororange.
SproutPower
Sproutscontainsomeofthemostabundantlifeforcesontheplanet—they’rethepotentialenergyofawholeplant.Whengiventheopportunitytosprout,aseedwillspendasmuchenergyaspossibletogetarootintheearthandaleafuptoheaven.Indoingso,asproutcreatesmoreconcentratednutritionperouncethaniteverwillinitsentirelife.Growyourownsprouts,followingthesimpledirectionshere.
SERVES1OR2
4mediumtomatoes,cored1cuplooselypackedsunflowersprouts½cupalfalfasproutsJuiceof½lemon1teaspoonpowderedkelp1teaspoonnutritionalyeast(optional)
Process the tomatoes and the sprouts through a juicer into a bowl. Stir in thelemonjuice,kelp,andyeast.Pourintoaglassandserve.
Sunshine
Thisbrightorangesmoothieisadelighttotheeyesaswellasthetastebuds.Forapumpkinpie–flavoredvariation,addpinchesofgroundcinnamon,nutmeg,andclove.
SERVES2TO4
7apples,cored,orfilteredwater,asneeded4persimmons,peeledandseeded2bananas,peeled,frozen,andthicklysliced
If using the apples, process through a juicer into a largemeasuring cup (youshouldhaveabout2cupsofjuice).Placethepersimmonsand1cupoftheapplejuice in a blender and blend until smooth. Add the bananas and blend untilsmoothandcreamy,addingtheadditionalapplejuiceifneeded.Pourintoaglassandserve.
CoconutMilk
Coconutshavethebadreputationofbeinghighinfat,butcoconutwatercontainsnofat,andcoconutmeat,dependingonitsmaturity,cancontainlotsofhealthy,goodfats.Itisamazinghowmuchmisinformationisoutthere.
MAKES1½CUPS
½cupfresh,finelychoppedcoconutmeat1cupcoconutwater
Placeboth ingredients inablenderandblenduntil smooth.Strain.Pour intoaglassandserve.
GreenClean
Thisgreendrinkcomesclosetoprovidingthenutritionandcleansingbenefitsofwheatgrassjuiceandisfartastiertodrink.
SERVES1OR2
2to3leaveskale3stalkscelery1cucumber½cuplooselypackedfreshflat-leafparsleyleaves½cuplooselypackedwatercress
Processalloftheingredientsthroughajuicerintoabowl.Pourintoaglassandserve.
Complementary
Thelookofthisdelicioussmoothiedetermineditsname.Thedrink’sorangecolorisperfectlysetoffbytheflecksofbluescatteredthroughout.
SERVES2TO4
1mango,peeledandseeded2peaches,peeledandpitted½cupblueberries4bananas,peeled,frozen,andthicklysliced2cupsfreshlysqueezedorangejuiceorcoconutwater
Place all the ingredients in a blender and blend until smooth. Pour into tallglassesandserve.
Freedom’sFroth
WhenIfirstusedtovisitHawaiiIwouldstaywithFreedom,wholivesinthejungleofMaui.TheRawExperiencewasbornoutofideasthatFreedomandItossedaroundbackthen.Thisdrinkwaspermanentlyonthemenuasatributetohim.
SERVES2
2papayas,peeled,seeded,andchopped4bananas,peeledandthicklyslicedJuiceof2smalllimes1to2cupscoconutwaterorfilteredwater
Place the papayas, bananas, lime juice, and 1 cup of the coconut water in ablenderandblenduntilcombined.Whilecontinuingtoblend,slowlyaddupto1cupoftheremainingcoconutwateruntilsmoothandthick.Pourintoglassesandserve.
Nature’sNectar
Thissmoothietasteslikecoconutcreampie.
SERVES1OR2
3dates,seeded2cupsfilteredwater1cupfresh,finelychoppedcoconut
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft. Transfer the dates and their soakingwater to a blender, add thecoconut,andblenduntilsmooth.Pourintoaglassandserve.
WhiteDelight
Thevanillasapoteismisnamedsinceitisactuallynotamemberofthesapotefamilybutamemberofthecitrusfamily.Vanillasapotes,alsocalledwhitesapotes,aregreenontheoutsidewithpaleivoryflesh.Thegreensapote(atruesapote)isgreenontheoutsideandorangeontheinside.LookforvanillasapotesatLatinmarketsandspecialtyproducestores.
SERVES2TO4
8apples,cored,or3cupsfilteredwater2vanillasapotes,seeded1largecherimoya,peeledandseeded2bananas,peeled,frozen,andcutintochunksSeedsfrom½vanillabean(optional)
If using the apples, process through a juicer into a largemeasuring cup (youshould have about 3 cups). Place 2½ cups of the apple juice and the sapotes,cherimoya,bananas,andvanillainablenderandblenduntilsmooth,addingtheadditional½cupapplejuiceifneededtocreateasoupyconsistency.Pourintotallglassesandserve.
MellowMelon
Therearemanywaystojuiceawatermelon,butmypreferenceistouseajuicepress,whichkeepstheliquidvitalandpreventsoxidationforuptotwenty-fourhours.Whenthejuiceoxidizes,itseparatesandformssedimentaryparticles.Ifyouobtainthejuiceanyotherway(centrifuging,masticating,orgrinding),thejuicewilloxidizeinlessthanonehour.Itisamazingtoseeaglassoffreshlypressedwatermelonjuice—itglowsbrightly,especiallywhenputinthesun.(Picturedhere,topright)
SERVES2TO4
1hugewatermelon(8to10pounds),rindremovedandchopped
Placethewatermeloninajuicepressorinaclothbagoverabowlandpressorsqueezefirmly.Youcanalsoblendthewatermeloninablender,slowlyatfirst,thenfaster,thenstrain.Pourintotallglassesandserve.
NutBliss
Thisdelightfulcombinationofnutmylksandbananasmakesforathick,frozenshakereminiscentofanicecreammilkshake.
SERVES2TO4
Seedsfrom½vanillabean¼cupfilteredwater1cupAlmondMylk1cupCoconutMilk4bananas,peeled,frozen,andthicklysliced4seeded,soakeddates,drained
Placethevanillabeanseedsandthewaterinablenderandblenduntilsmooth.Add themylk and coconutmilk and blend to combine. Add the bananas anddatesandblenduntilsmooth.Pourintoglassesandenjoy.
SweetLimeandAloe
Aloeveraleavesareapowerfulintestinalcleanser,butthefleshisextremelybitterandoftenachallengetoeat.Citrusjuicemakesaloemuchtastier.Lookforcold-pressedaloeveragelathealthfoodstores.
SERVES2TO4
1cupfilteredwater1tablespooncold-pressedaloeveragelJuiceof½lime2cupsfreshlysqueezedorangejuice
Placealloftheingredientsinablenderandblendthoroughly.Pourintoglassesandserve.
AppleZing
Thiszippydrinkisadelighttothetastebuds.Itisnicetojuicetherindofthelemonthroughthejuicerforanaddedsparkofflavor.
SERVES1OR2
10apples,cored½-inchpiecefreshginger⅓ofalemonwithrind,orjuiceof1lemon
Processtheapplesandgingerthroughajuicerintoabowl.Juicethelemonwithrind,orstirinthelemonjuiceoncetheapplesandgingerhavebeenjuiced.Pourintoaglassandenjoy.
NutShake
Whenusingfrozenbananas,slicethemupbeforeputtingthemintheblender.Thiswillensurethatallofthepiecesblendupevenly,resultinginthemostcreamy“milkshake”imaginable.
SERVES1OR2
5dates,seeded2¾cupsfilteredwaterSeedsfrom½vanillabean½cupsproutedalmonds4bananas,peeled,frozen,andthicklysliced
Place the dates in a small bowl, coverwith¾ cup of thewater, and soak forabout1hour,oruntilsoft.Placethedates,alongwiththeirsoakingwater,andthevanillabeanseedsinablenderandblenduntilsmooth.Addthealmondsandthe remaining 2 cups water and blend until smooth. Add the bananas andcontinueblendinguntilsmooth.Pourintoaglassandserve.
FireWater
Thisisagreatwaytostartameal.FireWaterwasservedatTheRawExperienceasapalatecleanseranddigestivestimulant.Itwasagreatopenertoamealattherestaurantandprovidedanewspinonsteppinguptothebarandthrowingdownashot.
SERVES8TO16
2quartsfilteredwater3chiles(suchashabanero,jalapeño,orserrano,oracombinationforaddedflavor),thinlyslicedlengthwise1lemon,coarselychoppedJuiceof1orange2teaspoonsbeetpowder
Place all of the ingredients in a glass jar with a lid. Cover, shake well, andrefrigerateforatleast2hoursorovernight.Pourintoshotglasses,beingcarefultoleavethechilesinthejar,andserve.
GingerBlast
GingergrowswildinriverbedsandthejunglesthroughoutMaui.Whenhikinginthewoods,thesmelloffreshgingeriseverywhere.Itswonderfulscentandflavorenhancethisbracingdrink.
SERVES1OR2
1pineapple,peeled,cored,andchopped2-to3-inchpiecefreshginger,peeledandminced(about¼cup)½cupfilteredwaterJuiceof2lemons
Process thepineapple througha juicer into a largemeasuringcup (you shouldhave about 2 cups). In a blender, thoroughly blend the gingerwith thewater.Strainthroughawire-meshsieve,discardingthegingersolids.Inapitcher,stirtogether thepineapple juice and lemon juice.Add thegingerwater and stir tocombine.Chillbeforeserving.
IronLion
Itisnicetomakethisrootdrinkwithdarkredbeetsforareallyearthytaste.Goldenbeetsprovideafarlighterflavorbutareveryniceaswell.Beetsareanexcellentsourceofiron.
SERVES1OR2
8carrots1beet,peeled½cuplooselypackedfreshcurlyparsleyleaves
Processthecarrots,beet,andparsleythroughajuicerintoaglassandserve.
Lilistar
Starfruit,orcarambola,areasweetjuicyfruitwithaverymildflavor.Mixingthemwiththejuiceofthepassionfruit,whichissometimesknownaslilikoi,bringsoutthetropicaltang.
SERVES2TO4
5starfruits,ribsremovedandseeded1passionfruit,shellremoved
Process the fruits through a juicer or purée in a blender and strain. Pour intoglassesandserve.
TropicalAmbrosia
Thispiñacolada–stylesmoothieisadelicioustropicaldrink.Pineapplesarepropagatedbyplantingthetopcrown.Afewyearslater,anewpineapplegrowsoutofthecenterofthecrownoftheoldone.
SERVES1OR2
1pineapple,peeled,cored,andchopped1cupfresh,finelychoppedcoconutmeat4bananas,peeled,frozen,andthicklysliced
Process thepineapple througha juicer into a largemeasuringcup (you shouldhaveabout2cups).ReservethepineapplefleshformakingFruitRawies.Placethepineapple juice,coconut,andbananas inablenderandblenduntil smooth.Serveinatallglass.
ThinMint
Thissmoothiewasinspiredbyeveryone’sfavoriteGirlScoutcookie.Foradifferenttreat,youcandehydratethissmoothieintorawies.
SERVES1OR2
6dates,seeded1½cupsfilteredwater1largesprigmint3tablespoonsrawcarobpowder1cupCoconutMilk4bananas,peeled,frozen,andthicklysliced
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Placethedatesandtheirsoakingwaterinablender,addthemintand carobpowder, andblenduntil smooth.Blend in the coconutmilk and thebananasuntilsmooth.Pourintoatallglassandserve.
Soursop-Pineapple
Soursopskinsareusuallygreen,butifthesoursopisallowedtofullymatureinthetropics,itturnssilver.Makecertaintoremoveallsoursopseedssincetheyarepoisonous.
SERVES2TO4
1soursop,peeledandseeded1pineapple,peeled,cored,andchopped
Processthefruitsthroughajuicerintoabowl,pourintoglasses,andenjoy.
LiverCleanse
Thisdrinkisagreatwaytocareforyourliver,whichfiltersthebloodandeliminatesmanyofthetoxinsthebodyencounters.Thisdrinkhelpstheliverremoveoldwasteandalsohelpsclearthegallbladder.Thisdrinkwascalledthe“ElvisParsley”onTheRawExperiencemenubecauseitmadeyoushimmyandshake.
SERVES1OR2
¼cuplooselypackedfreshflat-leafparsley1clovegarlic2cupsfreshlysqueezedorangejuiceJuiceof1lemon1tablespoonoliveorflaxoilPinchofcayennepepper
Place theparsley,garlic,and1cupof theorange juice inablenderandblend.Strainthroughawire-meshsieveintoapitcher.Addtheremaining1cuporangejuice,thelemonjuice,oil,andcayenne,andstir.Serveimmediately.
Rejuvelac
Dr.AnnWigmore,thewomanwhobroughtsproutsandwheatgrasstotheworld,wasamajorproponentofrejuvelac,aculturedgraindrinkfullofhealthybacteriaandenzymeshelpfulinthedigestionofrawfood(particularlywhentransitioningtoarawfooddiet).Drinkingrejuvelacisalsoanexcellentwaytobringpositivefloraintotheintestinaltract,therebybringingthebodyintoamorealkalinebalanceandstrengtheningtheimmunesystem.
SERVES2TO4
1cupsproutedwheatberriesorsproutedquinoa,withsproutsofequallengthastheseed7cupsfilteredwater
Placethesproutsinaclean½-gallonjugandaddthewater.Coverwithascreenorleaveopen.Placethejuginawarmarea,outofdirectsunlight,andsoakthesprouts overnight. Strain through a wire-mesh strainer, discarding the soakedwheatberries.Therejuvelacshouldsmellslightlysour.Refrigerateuntilchilledbeforeserving.
IntestinalCleanse
Everyonceinawhile,itisagoodideatohelpcleartheintestines.Manypeopleeatfarmorethanneededorcouldhaveeatenbetterfoodsintheiryouthandarenowreadytocleansetheunhealthyremainsfromtheirsystems.Psylliumhusksaretheoutercoatingofthepsylliumseedandtheyhaveagreatabilitytoswellandhelpeliminateoldintestinalmucoidmatterthatmaybelimitingtheabsorptionofnutrientsorimpedinghealthydigestiveaction.Thereareotherbulkingorbrushingagentsthatworksimilarly,althoughpsylliumiswidelyrecommendedandcommonlyavailableinmosthealthfoodstores.Thisdrinkisasweetandeasywaytowardbetterhealth.
SERVES1OR2
10apples,coredJuiceof1lemon1tablespoonpsylliumhusks
Processtheapplesthroughajuicerintoabowl(youshouldhaveabout4cups).Blendorstirinthelemonjuiceandpsyllium.Pourintoaglassandserve.
Flaxative
Flaxseedsareagreatsourceoffiberandcanhelptocleanouttheintestinaltract.Thisdrinkisagreatwaytohelpkeepthingsmoving.
SERVES1OR2
¼cupflaxseeds1cupfilteredwater(optional)4apples,cored2bananas,peeled,frozen,andthicklysliced
The flax seedsmaybeprepared inoneof twoways:Place the flax seeds in abowl, cover with the water, and soak for 15 minutes, until the seeds haveabsorbedallofthewaterandagelisformed.Alternatively,grindtheflaxseedsinto a powder using a coffee grinder or a small food processor. Process theapples througha juicer intoa largemeasuringcup (youshouldhaveabout1½cups).Place the flaxandapple juice inablenderandblenduntil smooth.Addthebananasandblendagainuntilsmooth.Pourintoatallglassandserve.
CoolingGreen
Thislightandjuicydrinkissatisfyingandprovidesanabundanceofminerals.Cucumberscontainmuchoftheirvitalnutrientsintheirskin.Unfortunately,theflavorofacucumber’sskinisquitebitter.Toenjoyafartastiercucumber,skinincluded,followthesesimpleinstructions:Cutthetipsoffthecucumber.Takethetipfromoneendandrubitsexposedfleshinsmallcirclesontheskinneartheoppositeenduntilamilkywhitesapcomesoutoftheskin.Repeat,usingtheothertipontheskinoftheoppositeend.Cutoffthenewendsnowcoatedinwhitesapanduseyournew,improvedcucumber.
SERVES1OR2
1largecucumber3stalkscelery1teaspoonpowderedkelp
Process thecucumberandcelery througha juicer intoabowl.Stir in thekelp.Pourintoaglassandenjoy.
eVe-8
Thisflavorfuldrinkcombineseightvegetablesandispower-packedwithawiderangeofnutrientsthatprovidelong-lastingenergy.
SERVES1OR2
2tomatoes1carrot1beet,peeled1yellowbellpepper1cucumber,endstrimmedandrubbed(seeabove)2stalkscelery½cuplooselypackedfreshflat-leafparsleyleaves1or2clovesgarlic1or2shotsofwheatgrassjuice(optional)
Processalloftheingredientsexceptthewheatgrassjuicethroughajuicerintoabowlandstirtocombine.Pourintoaglass.Addashotofwheatgrasstotheglassforalivelykick!
Appetizers
PestoWrapsFlax-DulseChipsCornChipsCarrot–PineNutDipCeleryandAlmondButterVeggieKabobsTofu-StuffedCherryTomatoesMiniPizzasCabbageRolls
PestoWraps
PestoWraps
Thesedelightfullittletreatswereoneofthemanybite-sizedcreationsthatIcameupwithforacateringgig,andtheybecamesuchahitthatpeoplerequestedthemforeverafter.(Picturedhere)
SERVES4TO6
3largezucchini,peeledPinchofsun-driedseasaltJuiceof½lemon
PRESTOPESTO2cupschoppedwalnuts2cupslooselypackedfreshgreenandpurplebasilleaves3clovesgarlic1heapingtablespoonredmiso
2tomatoes,cubedChoppedgreenandpurplebasil,forgarnish
Usingavegetablepeelerormandoline,cutthin,widestripslengthwisedownthezucchini.Placethezucchinistripsinabowl,coverwithwater,addtheseasaltand lemon juice, and soak for 2 hours, or until they taste clean (not starchy).Drain,rinse,anddrainagain.To prepare the pesto, place the walnuts, basil leaves, and garlic in a
homogenizer juicer or food processor and homogenize, creating an oily paste.Transferthepastetoabowlandstirinthemiso.Toprepareeachwrap,layazucchinistripflatonyourworksurface.Dropa
teaspoon of pesto in the center of the zucchini strip. Press a small piece oftomato into the pesto. Fold or roll up the zucchini strip. Secure the wrap bypiercingitwithatoothpickorplaceit,seamsidedown,onaservingplate.Serve
garnishedwiththechoppedbasil.
Flax-DulseChips
Flaxcrackersarepossiblythesimplestchiporcrackertomakeandareacrunchydelight.Allyouwillwantis“justtheflax,ma’am.”
SERVES2TO4
3cupsflaxseeds4cupsfilteredwater¼cupdulseflakes
Place the flaxseeds inabowl,coverwith thewater,andsoak for15minutes.Mix in the dulse flakes. Drain through a wire-mesh sieve. Using one of themethods described here, thinly spread the mixture ¼ inch thick on theappropriate drying surface for the chosen method. Dry for 18 hours, or untilcrispy.
CornChips
Dehydrationremoveswaterwhileleavingtheenzymesandnutritionofthedehydratedfoodintact.Dryingcornconcentratesitsflavor,anddryingthecoconutmakesitcrunchyandoily,givingthesecornchipsgreatflavorandbigcrunch.
SERVES4
2cupscornkernels(approximately4earscorn)1cupfresh,finelychoppedyoungcoconutmeat¼cupdriedcilantroDashoffreshlysqueezedlimejuicePinchofsun-driedseasalt
Inafoodprocessor,processthecornandthecoconutmeatuntilwellcombined.Addthecilantro,limejuice,andseasaltandcontinuetopulseafewtimesuntilchunky.Spreadinasinglesheetabout¼inchthickonadehydratorsheetoronaflat piece of ceramic.Using one of themethods described here, dehydrate thecornchipmixturefor5hours,oruntildryontop.Flipandcontinuetodryfor5hoursmore.Cutintotrianglesanddryuntilcrisp,about2hoursmore.Keepinasealedbagorcontainertomaintaincrispness.
Carrot–PineNutDip
Dipsandspreadsareagreatwaytostartameal.Thiscreamycarrotdipkeepsthemcomingbackformore,somakealot.
SERVES2TO4
4carrots2cupspinenuts,soakedfor2hoursanddrained¼cuplooselypackedfreshflat-leafparsley2tablespoonslooselypackedfreshcilantroleaves3tablespoonsBraggLiquidAminosornamashoyu1loafCarrot-AlmondEssenceBread,sliced,forserving
Processthecarrotsthroughajuicerintoalargemeasuringcup(youshouldhaveabout 1 cupof juice).Place all of the ingredients in a blender andblenduntilsmooth.PourintoabowlandservealongsidetheCarrot-AlmondEssenceBread.
CeleryandAlmondButter
ThiswasastandardsnackinmyschoollunchandpossiblythefirstrecipeIeverlearnedtomake.Inevercouldgetenoughofthemthen,andIstillcan’tnow.
SERVES2TO4
1bunchcelery,separatedintostalksandtrimmed1cupsproutedalmondsorrawalmondbutter½cupsoakedraisins,drained
Breakthecelerystalksinhalfandpeeloffanylargestrings.Cuttheceleryinto5-inch pieces. In a food processor, blend the almonds and raisins. Spread thealmondmixtureonthecelerysticksandserve.
VeggieKabobs
VeggieKabobs
Thisdishhasahighentertainmentvalue.Thereissomethingtobesaidforfunfood.Thesedisplaybeautifullyandarealmostasenjoyabletomakeastheyaretoeat.(Picturedhere.)
SERVES4
MARINADE2teaspoonsoliveoil¼cupBraggLiquidAminos2cupsfilteredwater2tablespoonsapplecidervinegar1clovegarlic,pressedJuiceof½lemonPinchofpaprikaPinchofchilepowderPinchofdriedcilantro
10cherrytomatoes1avocado,peeled,pitted,andcubed1onion,cubedandseparatedintothinsquares10pittedolives1largeredbellpepper,seededandcutintochunks1smallpineapple,peeled,cored,andcutintochunks
Topreparethemarinade,inalargebowl,combinetheoliveoil,Braggs,water,vinegar,garlic,lemonjuice,paprika,chilepowder,andcilantro.Mixwell.To prepare the kabobs, spear the tomatoes, avocado, onion, olives, bell
pepper,andpineappleonto10-inchwoodenskewers,alternating ingredientssothatthetastesandcolorsmix.
Place the kabobs in a shallow bowl and pour the marinade over them.Marinatethekabobsforatleast1hourandupto10hoursbeforeserving.
Tofu-StuffedCherryTomatoes
Tofuistraditionallyalive-culturedfoodcomposedmostlyofalivingbacteriaknownasAspergillusoryzae.Mostcompaniespasteurize(cook)theirtofusoitdoesn’tfermenttoofar,andindoingsokillallofitslivingcultures.Atrueunpasteurizedtofuisalivingfoodbutnotarawfoodbecauseitisgrownoncookedsoybeans.Thetofurecipebelowisforsproutedtofuthatisbothrawandlive.Tofutakestimetomaster,sobepatient.
SERVES4TO6
BASICTOFU1cupslightlysproutedsoybeans(tailshouldjustbepokingoutofthebean)2to4tablespoonsfilteredwater1teaspoonnigari1teaspoonmiso
¼cupdicedyellowbellpepper¼cupmincedonion,rinsed1clovegarlic,pressed2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantroJuiceof½lemonBraggLiquidAminos20cherrytomatoes2teaspoonspaprika,forgarnish
Topreparethetofu,rinsethesproutedsoybeanswell.Usingafoodprocessor,grindthesproutedsoybeanswithjustenoughwatertocreateathickpaste.Placethesproutedsoybeansinabowlandstir inthenigariandthemiso.Coverthetofuwith apieceof cheesecloth.Placea second, smallerbowl inside the first,
pressingsothatitpressesdownonthetofu.(Youmayneedtoputabrickorjugofwater in the secondbowl to addweight.)Leave the tofu in awarm (70° to85°F),darkplacefor24hours,oruntilit’sdryandfirm.Removethetofufromthebowland,usingthecheeseclothorasilkscreen,squeezeoutanyremainingwater.Inalargebowl,mixthetofu,bellpepper,onion,garlic,parsley,andcilantro.
Stirwell.AddthelemonjuiceandtheBraggstotaste.Scoopout thecherry tomatoesusinga tomatocorerorasharpparingknife.
Fill each tomatowitha smallamountof the tofumixtureandserve,garnishedwiththepaprika.
MiniPizzas
Thismaybeoneoftheultimaterecipesintheworldofrawcuisine.Thismini-pizzarecipewillconvinceanyonethatrawfoodisn’tjustsaladsandnuts.
SERVES4
PizzaCrust(recipefollows)1cupRedSauce1cupWhiteSauce½cupchoppedfreshbasil,forgarnish
Beginning1dayinadvance,preparethepizzacrust.Toserve,place thepizzacrustsona tray.Spread¼cupof theredsauceon
top of each crust, then¼ cup of the white sauce. Garnish with the basil andserve.
PIZZACRUST
MAKESDOUGHFOR4MINIPIZZAS
2cupssproutedbuckwheatorsoftwheat,sproutedfor2days3largecarrots,plus2tablespoonsshreddedcarrot2tablespoonsshreddedbeet2tablespoonsmincedonion¼cupflaxseeds2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantro2tablespoonsfinelychoppedfreshbasil2tablespoonsnutritionalyeast2tablespoonscarawayseeds2tablespoonssun-driedseasalt
Homogenizethesproutedbuckwheatwiththewholecarrotsinahomogenizingjuicer. In a bowl, mix the wheat mixture with the shredded carrot, beet, andonion. In a coffee grinder or small food processor, grind the flax seeds into apowder. Add the ground flax seeds, parsley, cilantro, and basil to the wheat-carrotmixture. Stir in the yeast and caraway seeds, and add salt to taste.Mixwell(youmayneedtosinkyourhandsintothisone).Usingwethands,pressthedoughinto3-inchdisks,¼to½inchthick.Using
oneof themethodsdescribedhere,dehydrate thecrusts forabout12hours,oruntildry.Todecreasethedryingtime,occasionallyflipthecrusts.
REDSAUCE
MAKES3½CUPS
7dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2largetomatoes,chopped1clovegarlic4freshbasilleaves,chopped2tablespoonsBraggLiquidAminos2tablespoonsoliveoil1tablespoonnutritionalyeast
Placethesun-driedtomatoes,tomatoes,garlic,basil,Braggs,oliveoil,andyeastinablender,andblendwelluntilsmooth.Thesauceshouldbeverythick.
WHITESAUCE
MAKES3CUPS
½cupmacadamianuts¼cuppinenuts½cupcashews1cupfilteredwater,plusadditionalforthinning,ifneeded2tablespoonsoliveoil1tablespoonBraggLiquidAminos2teaspoonsnutritionalyeastJuiceof1lemon
Place the macadamia nuts, pine nuts, and cashews in a bowl, cover with thewater,andsoakfor2to6hours,untilsmoothandcreamy.Drain.Placealloftheingredients in a blender and blend until smooth, adding additional water, ifneeded,toobtainacreamyconsistency.
CabbageRolls
Cabbageprovidessomeofthemoredurableleavesinthevegetablekingdom.Cabbageleavescanbeusedasasaladbowl,asaburrito“tortilla,”or,inthiscase,asthewrapforcabbagerolls.ThisAsian-styledishwasmodeledafteraChinesecabbagerollthatIusedtoeatafterkungfuclass.Seapalmisgenerallyavailableinadriedformandmustbemoistenedforeasierdigestionandculinaryuse.
SERVES4
8sturdycabbageleaves½cupsproutedmungbeans1cupshreddedredcabbage1cupshreddednapacabbage½cupshreddedcarrots¼cupseapalm(wet)2tablespoonswhitesesameseedsJuiceof1largelemon1teaspoonmirinorricewinevinegar1teaspoonsesameoil1teaspoonBraggLiquidAminosornamashoyu1teaspoonrawtahiniorpumpkin-seedbutter
Placethecabbageleavesonaplateandplace in therefrigerator(thiswillhelpsoftenthemforrolling).In a large bowl, combine themung sprouts, shredded cabbages, and carrots
andmixwell.Addtheseapalmandsesameseedsandmixwell.Placethelemonjuice,mirin,sesameoil,Braggs,andtahiniinablenderandblendwell.Pourthelemonjuicemixtureintothebowlcontainingtheshreddedcabbageandtosstocombine.Coverandrefrigeratefor2hoursbeforeassemblingtherolls.Toprepareeachroll, fillawholecabbage leavewith½cupof theshredded
cabbagemixture. Fold the ends in tightly to enclose the filling, then finish byrollinguptheleafintheoppositedirection(likeaburrito).Ifneeded,piercetherollswith a toothpick tokeep themclosed.Repeat for the remaining rolls andserve.
FruitDishes
ExoticFruitSaladTropicalFruitSaladMixedMelonBallSaladAppleswithGingerChutneyStarFruitandRaspberry-NutKremeFruitRawiesApple-CinnamonCupCinnamon-AppleSproutedWheatPersimmonSunburstMangoBlissApplesauceCherimoyaFreezeBanalmondBlissPineapple-PepperSaladPineapple-GingerPuddingMangoPuddingBanana-DatePuddingPapayaFundaeFabulousFigParfaits
ExoticFruitSalad
Natureprovidessuchawiderangeofflavorsandcolors,andeachareaoftheworldhasitsownuniqueofferings.Travelerscantakeinmorethanjustthesightsofaforeignland;theycanexperiencenewtastesthatbroadenthesenses.Athome,lookfortropicalfruitsinlocalMexicanorAsianmarkets.PohaberriesarealsoknownasChineselanterns,incaberries,goldenberries,orpsylisfruits;theyareavailableatmanymarketsinbothfreshanddriedforms,andthefreshonesarecontainedinalittlepaperlantern(hencethename)muchlikeaminiaturetomatillo.Forafunpresentationofthissalad,serveitinpapayaboats—halvedpapayaswithseedsandfleshremoved.
SERVES2TO4
2cherimoyas,peeled,seeded,andsliced1papaya,peeled,seeded,anddiced1mango,peeled,seeded,anddiced1eggfruit,peeled,seeded,andthinlyslicedlengthwise1sapote,pulpseededandmashed5to10Surinam(pitanga)cherries,pitted,orpohaberriesFreshlyshreddedcoconut,forgarnish
Combinethecherimoyas,papaya,mango,eggfruit,andsapoteinalargeservingbowl.Gentlyfoldinthecherries,sprinklethecoconutontop,andserve.
TropicalFruitSalad
Tropicaltreatscanadddeliciousnewflavorsaswellasvariednutrientstoyourdiet.ManyofthetropicalfruitsinthissaladcanbeobtainedinAsianmarkets.Ifyouliveinthetropics,removetheseedsfromthepapayas,persimmons,andcherimoya,andplantthem.Intime,you’llbeabletoharvestandenjoyyourownfruit.
SERVES4TO6
2papayas,peeled,seeded,andcutinto½-inchcubes2mangos,peeled,seeded,andcutinto½-inchcubes1pineapple,peeled,cored,andcutinto½-inchcubes3Hachiyapersimmons,seededandcutinto½-inchcubes1cherimoya,peeled,seeded,andseparatedintosmallsections1smallbunchbananas,peeledandthicklyslicedcrosswise1starfruit,peeledandthinlyslicedcrosswise1kiwi,peeledandthinlyslicedFreshlyshreddedcoconut,forgarnish
Placethepapayas,mangos,pineapple,persimmons,cherimoya,andbananasinalargeservingbowl.Alternate star fruitandkiwi slices ina spiralover the top.Garnishwiththecoconut.
MixedMelonBallSalad
MixedMelonBallSalad
Thisdishentertainsnotonlywithitsdeliciousflavorsbutalsowithitsshapesandcolors.Forafestivepresentation,servethissaladinahollowed-outwatermelon.(Picturedhere)
SERVES4TO6
1cantaloupe,halvedandseeded1honeydewmelon,halvedandseeded1watermelon,halvedJuiceof2limes
Scoopout thefleshof themelonswithamelonballer,placeina largeservingbowl,andmixgently.Splashwiththelimejuiceandserve.
AppleswithGingerChutney
Applesareavailableyear-roundandmakeexcellent“chips.”Bythinlyslicingtheapplelengthwisearoundthecore,youcanobtainanaverageoftenslicesperapple.
SERVES2TO4
10dates,seeded¾cupfilteredwater1½-inchpiecefreshginger¼cupfreshlysqueezedorangejuicePinchofgroundcinnamon4crispapples,coredandthinlysliced
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Finelygratethegingerwithagingergraterorfinegratertoextractitsjuice(youshouldhaveabout1tablespoon).Placethedatesandtheirsoakingwater alongwith the ginger and orange juices and cinnamon in a blender andblenduntilsmooth.Arrangetheappleslicesonaplateandpourthedatemixtureoverthem,orservethedatemixtureinabowlwiththeappleslicesaroundit.
StarFruitandRaspberry-NutKreme
Starfruit,alsoknownascarambola,hasfivetosevendeeplengthwiseribsthatformbeautifulstarshapeswhenthefruitisslicedcrosswise.Theedges(pointsofthestar)canbetougherthantherestofthefruit,soitisoftennicetoremovetheedgesandtheseedsbeforeuse.
SERVES2TO4
1cupdates,seeded1cupfilteredwater1cupsproutednuts10raspberries2starfruits,thicklyslicedcrosswiseFreshmintleaves,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,nuts,andraspberriesina blender and blend slowly, adding the reserved liquid as needed until themixturebecomessmooth.Arrange the star fruitonaplate.Spoonsomeof thenutkremeoneachslice.Garnishwiththemintleaves.
FruitRawies
Thesedeliciousdehydratordelightsarequickandeasytomake.Thesewereoriginallycalled“fruitcookies,”butsincethereisnocookinginvolved,I’vedubbedthem“rawies.”
SERVES3TO4
10seeded,soakeddates,drained6bananas,peeledandhalvedcrosswise1cuppeeled,cored,andcoarselychoppedpineappleor4apples,peeledandcored1cupchoppedwalnuts1teaspoongroundcinnamonDashofpurevanillaextract
Inafoodprocessor,blendthedates,bananas,pineapple,walnuts,cinnamon,andvanillauntil the fruit is just slightlychunky.Form themixture into littleballs,using2to3tablespoonsforeach,andflatteneachballintoadisk1inchthick.Arrangeondryingtraysand,usingoneofthemethodsdescribedhere,dehydratefor18hours,oruntildry.
Apple-CinnamonCup
Thisdishwasinspiredbyharosset,atraditionaldishmadeofapples,walnuts,andwineeatenatPassover.WheneverIgotoaPassoverseder,Ibringthisdish,andit’salwaysabighit.
SERVES2TO4
6seeded,soakeddates,drainedJuiceof½lemon1teaspoongroundcinnamon1teaspoongroundallspice1teaspoonfreshlygroundnutmeg3crispapples(suchasFujiorGala),peeled,cored,andshreddedorcutintomatchstick-sizepieces¼cupsoakedraisins,drained2tablespoonschoppedwalnuts,forgarnish
In a food processor, combine the dates, lemon juice, cinnamon, allspice, andnutmegandprocessuntilsmooth.Transfertoalargebowlandstirintheapplesandraisins.Spoontheapplemixtureintoindividualbowlsorramekins,garnishwiththechoppedwalnuts,andserve.
Cinnamon-AppleSproutedWheat
Sproutedwheat,afantasticsourceofprotein,stillcontainssomegluten.Itcanbereplacedherewithsproutedbuckwheat,whichisglutenfreeandevenhigherinprotein.
SERVES2TO4
8seeded,soakeddates,drained2cupssproutedwheatberries2apples,peeled,cored,andshredded1teaspoongroundcinnamon1teaspoonfreshlygroundnutmeg½cupraisins,forgarnish
In a food processor, combine the dates, wheat berries, apples, cinnamon, andnutmegandpulseuntil combinedbut still chunky.Transfer to abowl,garnishwiththeraisins,andserve.
PersimmonSunburst
Hachiyapersimmons,alsoknownasJapanesepersimmons,areveryhighintannicacidandtastelikeverybitterchalkwhenunderripe.Toavoidthis,makecertainthatyourpersimmonsarefullyripeandsoft.Theskinshouldpeeloffthefruiteasilyiftotallyripe.
SERVES2TO4
6dates,seeded½cupfilteredwater½cupfreshblueberries4ripeHachiyapersimmons
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inafoodprocessor,combinethedates,theirsoakingwater,andtheblueberriesandprocessuntilsmooth.Starting at the point of eachpersimmon, slice anX shape through the skin,
cuttingallthewaydowntothenubontop.Placethefruit,pointup,onservingplates.Gentlypeel theskinawayfromeachfruit,andleaveithanginglikethepetalsofaflower.Usingamelonballerorasmallspoon,scoopoutapieceofpersimmonfromthetopofeachopenfruit.Spoonsomeoftheblueberrysauceintotheopenpersimmonpointsanddrizzlemoreoverthetops.
MangoBliss
Thisrecipehasprovidedjoyandfunforeveryonewhohastriedit.Ifindthatsimplicityisoftenbest.Besides,whocouldimproveuponthemango?
DELIGHTS1
MangotreeLadder(optional)
Pickaripemangofromthetree.Peelandeatitimmediately,preferablyonthebeachornearariver.Bliss.Swim.Wow.
Applesauce
Applesauceisagreattreatforkidsandaquickandeasysidedish.Asavariation,add1½teaspoonsofgingerjuice.
SERVES2TO4
¼cupraisins¾cupfilteredwaterJuiceof½lemon2large,crispapples,peeled,cored,anddicedGroundcinnamon,forgarnishFreshlygroundnutmeg,forgarnish
Place the raisins in a small bowl, cover with the water, and soak for 1 hour.Placetheraisins,theirsoakingwater,andthelemonjuiceinablenderandblenduntilsmooth.Addtheapplesandblenduntilsmooth.Sprinkleeachservingwithcinnamonandnutmeg.
CherimoyaFreeze
PeoplethroughouttheSouthPacificadorethisdish.ManypeopleintheHawaiianIslandshavetoldmeitremindsthemofchildhoodvisitstolocalfruitstandswherethey’denjoyasimilarsticky,sweetfrozentreat.Whenitischerimoyaseason,Ialwaysmakeextraandfillmyfreezer.ServewithBuckies,withchoppednuts,oronitsown.
SERVES2TO4
5cherimoyas,peeledandseededJuiceof2limes
Put thecherimoyas ina sealedcontainerand freeze forabout8hours,oruntilfirm.Putthefrozenfruitthroughahomogenizingjuicerwiththeblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Addthelimejuiceandprocessuntilsmooth.Pourintoindividualbowlsandserve.
BanalmondBliss
Thiscreamytreatisanevolutionofbananaicecream.Asafrozentreat,thisdishispurebliss.EnjoywithBuckiesasanalternativetochoppednuts.
SERVES2TO4
8bananas,peeledandsliced¼cupAlmondMylk2tablespoonsrawalmondbutter1teaspoonpurevanillaextractChoppedwalnuts,forgarnish(optional)
Place the bananas in a sealed container and freeze for about 8 hours, or untilfirm.Putthefrozenbananasthroughahomogenizingjuicerwiththeblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Inalargebowl,combinethealmondmylk,almondbutter,andvanilla.Addthefrozenbananapuréeandstiruntilcombined.Freeze,covered,for1hour,oruntilfirm.Transfertoindividualservingbowls,garnishwiththewalnuts,andserve.
Pineapple-PepperSalad
Peppersgivethisrecipejusttherightcrunch.Applemintaddsanespeciallyniceflavortothissalad,butifyoucan’tfindit,anysortoffreshmintwilldo.
SERVES2TO4
1largepineapple2redbellpeppers,seededandsliced4kiwis,peeledandthinlyslicedcrosswise¼cupmincedfreshflat-leafparsley¼cupmincedapplemintleavesJuiceof½orange
Witha sharpknife, carefullycut thepineapple inhalf lengthwise, removeanddiscardthecore,andcutoutthefruit,leaving2hollowed-outpineapplehalves.Removetheabrasivebrowneyesfromthefruit.Dicethepineapplefruit.Inalargebowl,mixtogetherthedicedpineapple,peppers,kiwis,andherbs.
Stir in theorange juice.Toserve,divide thesaladamong theemptypineapplehalves.
Pineapple-GingerPudding
Pineapplesarethehighestsourceofbromelain,anenzymethatbreaksdownprotein.Theyaresohighintheseenzymesthattheycanbeusedasadigestivestimulantthathelpseasegastricissuesandaidsdigestion.
SERVES2TO4
10dates,seeded¾cupfilteredwater¾-inchpiecefreshginger4cupschopped,peeledpineapple1cupfreshlysqueezedlemonjuiceGratedzestof1lemonCoarselygroundalmonds,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft.Drain, reserving the liquid. Finely grate the gingerwith a gingergraterorfinegratertoextractitsjuice(youshouldhave1½teaspoons).Placethedates,pineapple, lemon juiceandzest,andginger juice inablenderandblendslowly, adding the reserved liquid as needed until the mixture is smooth yetthick. Pour the pudding into a decorative bowl, sprinkle the almonds over thetop,andserve.
MangoPudding
Mangosareamongthemostpopularfruitsintheworld,andtherearemorethanthreehundredvarieties.Thefruit’savidfanshavecultivateditallovertheworld,andpeoplestillbreednewstrainstoday.
SERVES2TO4
4dates,seeded½cupfilteredwater4mangos,peeled,seeded,andquartered4bananas,peeledandhalvedcrosswiseFreshlyshreddedcoconut,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethemangos,bananas,dates,and¼cup of the reserved liquid in a blender and purée. If needed, add additionalreservedliquiduntilthemixtureissmoothyetthick.Transfertoaservingbowland refrigerate for 2 hours, or until well chilled. Garnish with the shreddedcoconutandserve.
Banana-DatePudding
Banana-DatePudding
Thisdishwasoriginallyinspiredbyabanana-date-tofupuddingatanAsianvegetarianrestaurantinNewYorkCity.Ineverdidgettherecipeforit,butthiscreationisanamazinglycloserawversion.(Picturedhere)
SERVES2TO4
6dates,seeded½cupfilteredwaterSeedsfrom¼ofasplitvanillabean6bananas,peeledandhalvedcrosswiseChoppedwalnuts,forgarnishShreddedcoconut,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntil soft. Ina foodprocessor,blend thedates, their soakingwater, and thevanillaseedsuntilsmooth.Addthebananasandprocessuntilsmooth.Spoonthepuddingintoindividualservingbowls.Coverandrefrigeratefor2hours,oruntilchilled.Garnishwiththechoppedwalnutsandcoconutandserve.
PapayaFundae
These“fundaes,”alwaysoneofthemostpopulardessertsatourrestaurants,areagreatpartydish.
SERVES4
CAROBSAUCE6dates,seeded¾cupfilteredwater2tablespoonsoliveoilorhempseedoil¼cuprawcarobpowder
BLACKRASPBERRYKREME5dates,seeded½cupfilteredwater1cupsoakedcashews,drained⅓cupblackraspberries
8bananas,peeled,frozen,andthicklysliced2papayas,halvedandseededChoppedwalnuts,forgarnish
Topreparethesauce,placethedatesinasmallbowl,coverwiththewater,andsoak for about 1 hour, or until soft. Drain, reserving the liquid. In a foodprocessor, combine the dates and the oil, slowly adding the reserved liquid asneeded until the mixture is smooth. Add the carob powder and pulse untilcombined.Tomaketheraspberrykreme,placethedatesinasmallbowl,coverwiththe
water,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,cashews,andblackraspberriesinablenderandblendslowly,addingthereservedliquidasneededuntilthemixturebecomessmooth.
Put the frozenbananas throughahomogenizing juicerwith ablankplate inplace,orpuréeinafoodprocessoruntilsmooth.Fillthepapayahalveswiththepuréed bananas, dividing equally. Top with 3 heaping tablespoons of theraspberrykreme.Drizzlethecarobsauceoverthepapayasandraspberrykremeandgarnishwiththechoppedwalnuts.
FabulousFigParfaits
Freshfigsareawealthoflifeforce,containingthousandsoftinyseedsthatmakethemaveryvirileandhormone-richfood.ThesedelicatefruitsareverypopularinthecuisinesofEuropeandtheMiddleEast,wheretheyoriginated.Feelfreetouseanysproutednutinthepreparationofthenutkreme;pecansarejustmyfavorite.
SERVES2TO4
½cupdates,seeded½cupfilteredwater,plusadditionalasneeded
NUTKREME½cupsoakedpecans,drained
RASPBERRYSAUCE¼cupraspberries
8freshfigsMintleavesorfreshlyshreddedcoconut,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.To make the nut kreme, place the soaked nuts and half of the dates in a
blender and blend slowly, adding up to¼ cup of the reserved soaking liquid,untilthemixtureissmoothyetthick.To make the raspberry sauce, blend the remaining half of the dates, the
raspberries, and the remaining¼ cup of the reserved liquid until smooth.Thesauceshouldhaveathinconsistency;ifneeded,addadditionalfilteredwater.To prepare the parfaits, starting from the top, cut the figs lengthwise into
quarters(leavingthebottomsintact)andgentlypressopen.Spoonsomeof thenut kreme into the middle of each fig. Arrange the parfaits on a platter and
drizzleraspberrysauceoverthetopofeachparfait.Garnishwiththefreshmintleavesorshreddedcoconut.
FruitSoups
Ginger-PearSoupNectarine-CardamomSoupFennel-BerrySoupWatermelonSoupPeach-MelonSoupPersimmonSoupApple-AlmondSoupBerrySoupSpicyPapaya-LimeSoupTropicalFruitSoup
Ginger-PearSoup
Thepearmakesthissoup—sobesuretopickagoodone.Whenselectingpearsforthisdish,choosesofteronesthatareveryripe.Iliketoremovetheskinbeforemakingthisrecipeasityieldsasmootherconsistency.Topeelaripepear,justholditunderrunningwaterandrubtheskinrightoff.
SERVES2TO4
6dates,seeded2cupsfilteredwater¼-inchpiecefreshginger4pearssuchasBartlett,peeled½teaspoongroundcinnamon2freshaniseflowers,or½teaspoonaniseseeds,orafewwispsofFlorencefennel2mintleavesBlackandwhitesesameseeds,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,or until soft.Drain, reserving the liquid. Finely grate the gingerwith a gingergraterorfinegratertoextractitsjuice(youshouldhave½teaspoon).Placethedates, pears, cinnamon, anise, mint, and ginger juice in a blender and blendslowly, adding the reserved liquid as needed, until smooth. Pour into bowls.Garnishwiththeblackandwhitesesameseeds.
Nectarine-CardamomSoup
Withitscardamomandcashews,thissummertimedelighthasanEastIndianflair.
SERVES2TO4
4nectarines,pitted2teaspoonsgroundcardamom½cupsoakedcashews,drained1½cupsfilteredwaterPinchofblacksesameseeds,forgarnish
Placethenectarines,cardamom,cashews,andwaterinablenderandblenduntilsmooth.Pourintobowls,garnishwiththesesameseeds,andserve.
Fennel-BerrySoup
InKula,ontheislandofMaui,theKulablackraspberrygrows.Wherevertheraspberrygrows,wildfennelgrowsaswell.Iwouldoftenrubmyfingersonthefennelflowersandthenpicktheberries.Thetastewasfabulous,andthatishowtheflavorcombinationforthissoupwascreated.
SERVES2TO4
3cupsraspberries3cupsblueberries2tablespoonschoppedfreshfennelfronds2cupsfilteredwater1avocado,pittedandpeeledFreshfennelfronds,forgarnish
Placetheberriesintheblenderwiththechoppedfennelandblendwhileslowlyaddingthewater.Addtheavocadoandcontinuetoblenduntilsmooth.Pourintobowls,garnishwithfennelfronds,andserve.
WatermelonSoup
Afewyearsagosomeonetaughtmeanewtechniquefortestingtheripenessofawatermelon:Setthewatermelononatableasitwouldsitontheground.Takeadrystrawfromabroom,orapieceofhay,andlayitacrossthewatermeloncrosswise.Thepieceofstrawwillturnonitsowntowardthelengthofthewatermelon.Themoreitturns,theriperthewatermelon.
SERVES2TO4
8cupspeeled,chopped,andseededwatermelon,juicesreservedJuiceof1limeFilteredwater,asneeded
Placethewatermeloninasealableplasticcontainerorplasticbagandplaceinthe freezer for about 3 hours, or until very cold but not frozen. Transfer thewatermelontoablender,addthelimejuiceandthereservedwatermelonjuice,andblenduntilthinbutstillchunky.Ifneeded,addwater,¼cupatatime,untilthethinandcoarseconsistencyisreached.Transfertoapitcherandfreezeuntilwellchilled,about1hour.Pourintobowlsandserve.
Peach-MelonSoup
Peach-MelonSoup
Ihadalwaysbeentoldthatmelonsshouldeitherbeeatenaloneorleftalone.Inmakingmelonsoups,I’vefoundthatmelonsactuallycombinequitewellwithotherfoods—providinggreattasteandeaseofdigestion.(Picturedhere)
SERVES2
1largecantaloupe,halvedandseeded2peaches,pitted1½cupsfreshlysqueezedorangejuice½teaspoonfreshlygroundnutmeg
Usingametalspoon,scoopoutthecantaloupeflesh,reservinghalfthefleshforanother use. Set aside both cantaloupe bowls. Place the remaining half of thecantaloupeflesh, thepeaches,orangejuice,andnutmeginablenderandblenduntilsmooth.Dividethesoupbetweenthereservedcantaloupebowlsandserve.
PersimmonSoup
Persimmonstypicallybecomeripeearlyinthefall.Luckily,inHawaiithereisaspringtimefruitthatisacloserelativeofthepersimmon:thechocolatepuddingfruit(alsoknownasthechocolatepersimmon)orblacksapote,whichworksgreatforthissoup,too.
SERVES2TO4
5persimmons,peeledandchoppedPinchofgroundcinnamon1cupfilteredwater
Placethepersimmons,cinnamon,andwaterinablenderandblenduntilsmooth.Pourintobowlsandenjoy.
Apple-AlmondSoup
Thisisaclassiccombothattasteslikeapplepieinabowl.Iftimeallows,trysproutingthealmonds,whichmakesforalessoilysoup.
SERVES2TO4
2apples,cored½cupsoakedorsproutedalmonds,drained1½cupsfilteredwater½teaspoongroundginger½teaspoongroundcinnamon
Placetheapplesandalmondsinablender.Whileslowlyaddingthewater,blenduntil smooth. Pour into bowls and sprinkle each serving with ginger andcinnamon.
BerrySoup
Anyberrywillworkforthisrecipe.Blueberriesproduceathickersoup,whileraspberriesandstrawberriescreateatangier,lightersoup.
SERVES2TO4
4cupsberries(suchasblueberries,strawberries,orraspberries)8seeded,soakeddates,drained1½cupsfreshlysqueezedorangejuice
Place the berries and the dates in a food processor.While slowly adding theorange juice, blend until smooth. Cover and refrigerate until chilled, about 1hour.Pourintobowls,serve,andenjoy.
SpicyPapaya-LimeSoup
Mostofthepapayasyou’llfindinthemarkettodayarehermaphrodites(halfmale,halffemale).Thesefruitsareoblongandhaveaslightpearshape,unliketruefemalepapayas,whichareroundandhavefivelobes.Iprefertheflavoroftruefemalepapayas,buteitherkindwillworkfineinthisdish.
SERVES2TO4
2papayas,peeled,seeded,andchoppedJuiceof1limeFilteredwater,asneededPinchofcayennepepper
Placethepapayasandlimejuiceinablenderandblenduntilsmooth,addingalittle water, if needed, to thin. Pour into bowls, sprinkle each serving withcayenne,andserve.
TropicalFruitSoup
Thisisland-inspiredsouphasadelightfultropicalflavorthatwillmakeyoufeelthealohaspirit.
SERVES2TO4
½-inchpiecefreshginger2cupspeeled,choppedpineapple2bananas,peeledandthicklysliced2papayas,peeled,seeded,andchopped1cupcoconutwaterorfreshpineapplejuicePinchofbeetpowder
Finelygratethegingeronagingergraterorfinegratertoextractitsjuice(youshouldhave1teaspoonjuice).Placethepineapple,bananas,papayas,andgingerjuice inablender.Whileslowlyadding thecoconutwater,blenduntilsmooth.Coverandrefrigerateuntilchilled,1to2hours.Toserve,pourintobowlsandsprinkleeachservingwithbeetpowder.
SavorySoups
CreamyCarrot-GingerSoupRosySeaSoupTomYumSpirulina-AvocadoSoupCreamyRedPepperSoupCascadillaSoupGazpachoMauiOnionGazpachoBorschtCucumber-DillSoupCreamofZucchiniSoupCornChowderCurriedAlmondSoupAlmond-Onion-ParsleySoupCauliflowerChowderPestoSoupPeaSoupCreamofBroccoliSoupSweetPotatoSoup
CreamyCarrot-GingerSoup,RosySeaSoup
CreamyCarrot-GingerSoup
ThissmoothandspicysoupwasoneofthemostpopularsoupsatTheRawExperience.(Picturedhere)
SERVES4
½-inchpiecefreshginger6largecarrots1avocado,peeledandpitted2tablespoonslooselypackedfreshcilantroleaves1tablespoonBraggLiquidAminos1⅓cupsWhiteSauceBlacksesameseeds,forgarnish
Finelygratethegingeronagingergraterorfinegratertoextractthejuice(youshould have about 1 teaspoon).Using a homogenizing juicer, homogenize thecarrots(youshouldhaveabout2cups).Placethegingerandcarrotjuices,avocado,cilantro,andBraggsinablender
andblenduntil smooth.Pour the soup into individual servingbowls, top eachwithabout⅓cupofthesauce,andgarnishwiththesesameseeds.
RosySeaSoup
DulseisapurpleNorthAtlanticseavegetablethathasasmoothandsilkytextureandisnotoverlysalty.Dulsedoesn’tneedtobesoakedbeforeusebecauseitissosofttobeginwith.Dulseissolddried,whole,orasflakes.(Picturedhere)
SERVES2TO4
1beet2cupsAlmondMylk½cupdulseflakes1avocado,peeledandpittedBraggLiquidAminos
Using a homogenizing juicer, homogenize the beet into ameasuring cup (youshouldhaveabout¼cup).Placethealmondmylk,dulse,beetjuice,andavocadoinablender andblenduntil smooth.Add theBraggs to taste.Pour intobowlsandserve.
TomYum
ThistraditionalThai-stylesoupismypersonalfavorite.Ilovecoconuts,andthissoupisallaboutthecoco.Iliketousedifferentagesofcoconutmeattogetvariedtextures.Amorematurenutmakesachunkysoup,whileayoungeronemakesacreamysoup.Ialsoliketouseavarietyofhotpeppers:jalapeño,serrano,andeventhesuper-spicyThaichile,justtogetawiderangeofspiciness.Somepeppersarehotasyoueatthem,othersafteryoueatthem;myfavoritesarehotonlywhenyoustopeatingthem.(Picturedhere,topleft)
SERVES2TO4
1coconut7leavesbasil,plusadditionalforgarnish1sprigoregano5sprigscilantro,stemmed½Thai,jalapeño,orserranochile,seededandminced2tablespoonsBraggLiquidAminosornamashoyu
Open the coconutwith amachete, cleaver, drill, or knife (see here). Pour thecoconutwater intoablender.Withametal spoon, scoopout thecoconutmeatandplaceintheblenderwiththecoconutwater.Addthebasil,oregano,cilantro,chile, andBraggsandblenduntil smooth.Pour the soup into individualbowlsandgarnisheachwithafewbasilleaves.
Spirulina-AvocadoSoup
Spirulinaoffersawealthofnutrition,providinganabundanceofvitaminsandminerals.Thissmoothandsilkysoupispackedwithpowerandtastesgreat.
SERVES2TO4
1largeavocado,peeledandpitted1cupfilteredwater2tablespoonschoppedfreshcilantro,plusadditionalforgarnish2tablespoonsBraggLiquidAminos2teaspoonspowderedspirulinaJuiceof½lemon
Place the avocado, water, cilantro, Braggs, spirulina, and lemon juice in ablender and blend until smooth. Serve in bowls, garnished with additionalcilantro.
CreamyRedPepperSoup
Thissouphasabrightandsweetflavorthatiswellsupportedbytherichnessoftheavocado.
SERVES2TO4
1redbellpepper,seededandchopped1avocado,peeledandpitted2cupsfilteredwaterLeavesfrom1sprigoregano2tablespoonschoppedfreshcilantro2tablespoonschoppedfreshflat-leafparsleyBraggLiquidAminosBlacksesameseeds,forgarnish
Placethebellpepper,avocado,water,oregano,cilantro,andparsleyinablenderand blend until smooth.Add theBraggs to taste. Pour into serving bowls andgarnishwithafewsprinklesofsesameseeds.
CascadillaSoup
Cascadillameans“cascade”or“waterfall”inSpanish,whichisanaccuratedescriptionoftheoutpouringofflavorfromthissweetandtangysoup.
SERVES2TO4
5tomatoes1avocado,peeledandpitted1redbellpepper,seededandchopped1cucumber,chopped1greenonion,chopped1clovegarlic,crushed2seeded,soakeddates,drained1teaspoonchoppedfreshdillBraggLiquidAminos
Usingahomogenizingjuicer,homogenizethetomatoes(youshouldhaveabout4cupsofjuice).Placethetomatojuiceandavocadoinablenderandblend.Addthebellpepper,cucumber,onion,garlic,dates,anddillandblendwell.AddtheBraggstotaste.Pourintobowlsandserve.
Gazpacho
Manypeoplethinkofsoupassomethingwarmorhot.Yetintheheatofthesummer,mostpeopledon’twantahotsoup.Gazpachoisadeliciousrawsouptraditionallyservedchilled.Thissoup,whichoriginatedintheAndalusiaregionofsouthernSpain,isthebasisforthisamazingcreation.
SERVES2TO4
2largeor3mediumtomatoes,plus2cupsdicedtomatoes1smallonion,mincedandrinsed1cucumber,diced2greenonions,choppedJuiceof1orangeJuiceof1lemon1clovegarlic,crushed2tablespoonsapplecidervinegar2tablespoonsoliveoilorflaxoil(optional)⅓cupcoarselychoppedfreshflat-leafparsley1teaspooncoarselychoppedfreshtarragon1teaspoongroundcumin⅓cupcoarselychoppedfreshbasil⅓cupcoarselychoppedfreshcilantroPinchofcayennepepper(optional)BraggLiquidAminosorsun-driedseasalt
Juicethewholetomatoesusingajuicerorpuréetheminablenderandstrain.Setaside.In a food processor, pulse the diced tomatoes, onion, cucumber, and green
onions only a few times to mix and chop the ingredients, not to grind them.Placethereservedtomatojuice,orangeandlemonjuices,garlic,vinegar,andoil
inablender.Addtheparsley,tarragon,cumin,basil,cilantro,andcayenneandblendwell. Ina largebowl, combine thechoppedvegetableswith theblendedsoup.AddtheBraggstotaste.Chillforabout2hoursbeforeserving.
MauiOnionGazpacho
TheMauionionisaspecialthing.ItgrowsupathighelevationsonthesideofHaleakalacrater.Theonioniscrispandsweet,almostlikeanapple.Infact,therearepeopleonMauiwhoeatthemwhole.Mauionionsarewhatmakethissoupsogood.Ifyoudon’thaveaccesstothem,findasuitablesweetoniontoreplaceitwith.
SERVES2TO4
3largetomatoes,plus1tomato,chopped1Mauionion,diced(about¾cup)andrinsed1yelloworredbellpepper,seededandcoarselychopped1clovegarlic1cucumber,peeledandchopped2tablespoonschoppedfreshdillJuiceof1lemon1to2cupsfilteredwaterBraggLiquidAminosorsun-driedseasalt
Usingahomogenizingjuicer,homogenizethewholetomatoes(youshouldhaveapproximately 2 cups). Place the onion, bell pepper, and garlic in a foodprocessor and pulse a few times to blend slightly. Add the chopped tomato,cucumber,dill, lemon juice, tomato juice,and1cupof thewater.Pulsea fewmoretimes,untilthinbutstillchunky.Ifthesoupistoothick,addupto1cupoftheremainingwaterandpulsejustonceortwicetocombine.Donotblenduntilsmooth.AddtheBraggstotaste.Serveimmediately.
Borscht
ThisclassiccabbageandbeetsoupispopularthroughoutRussiaandtheSlavicregionofEurope.Borschtishearty,healthy,andfuntosay.
SERVES2TO4
2to3cupschoppedredcabbage1beet,peeled,shredded,andrinsed2tablespoonsredmiso1clovegarlic1cupfilteredwater
Place the cabbage, beet, miso, garlic, and water in a blender and blend untilsmooth.Pourintobowlsandserve.
Cucumber-DillSoup
Thereisacucumbercalledthelemoncucumberthatisyellowandroundinsteadofgreenandlong.Lemoncucumbersaddanextraflavortothissoup.Ifyoucangetthem,usethem;ifnot,regularcucumberswillwork.
SERVES2TO4
1cupsunflowersprouts2cupsfilteredwater1largecucumber,peeledandchopped2tablespoonslooselypackedfreshdill,plusadditionalforgarnishPinchofnutritionalyeastBraggLiquidAminos
Placethesunflowersproutsandwaterinablenderandblenduntilsmooth.Addthecucumber,dill, andyeastandblenduntil smooth.Add theBraggs to taste.Pourintobowlsandserve,garnishedwiththeadditionaldill.
CreamofZucchiniSoup
Creamysoupsofanykindrequiresomekindoffattomakethemcreamy.Avocado,soakednuts,andcoconutarethetraditionalrawsources.Thisrecipeusescashews,which,ofallthenuts,providethecreamiestconsistency.
SERVES2TO4
¼cupsoakedcashews,drained½cupsproutedalmonds2largezucchini,chopped2tablespoonschoppedfreshcilantro2tablespoonschoppedfreshflat-leafparsley2cupsfilteredwaterBraggLiquidAminosDulseflakes,forgarnish
Placethecashewsandalmondsproutsinablenderandblenduntilsmooth.Addthezucchini,cilantro,parsley,andwaterandblenduntilsmooth.AddtheBraggstotaste.Serveinbowls,garnishedwiththedulseflakes.
CornChowder
OnavisittoGeorgia,afriendofmineturnedmeontorawcornchowder.Itwassummerandcornwasreadilyavailable,soeachnightweexperimentedwithnewevolutionsofcornchowder.Wedecidedthisfinalversionwastheperfectchowder.
SERVES2TO4
½cupsproutedalmonds1cupfilteredwater1clovegarlic¼cupcoarselychoppedfreshcilantro2largecarrots,shredded1cupcornkernels(approximately2earscorn)2tablespoonschoppedonion,rinsedPinchofnutritionalyeastBraggLiquidAminos
Placethealmondsprouts,water,garlicandcilantroinablenderandblenduntilcreamy.Addthecarrots,corn,onion,andyeastandblenduntilchunky.AddtheBraggstotaste.Pourintobowlsandserve.
CurriedAlmondSoup
ManyIndianrestaurantsinNewYorkCityusealmondsintheircooking,andthatwastheoriginalinspirationforthisuniqueanddelightfulsoup.
SERVES2TO4
6carrots,plusshreddedcarrot,forgarnish2cupssproutedalmonds1cupfilteredwater1teaspoonturmeric1teaspoonBraggLiquidAminos1teaspoongroundcumin1teaspooncurrypowder,or1curryleaf1teaspoonnutritionalyeast
Using a homogenizing juicer, homogenize thewhole carrots (you shouldhaveabout2 cups).Place the almondsandcarrot juice in ablender andblenduntilsmooth.Add thewater, turmeric,Braggs, cumin, currypowder, andyeast andblendwell.Serveinbowlsgarnishedwiththeshreddedcarrot.
Almond-Onion-ParsleySoup
Analmondcansproutonlyslightlyatroomtemperature.Foralmondstofullysproutandgrowintoatree,theyrequireatemperatureof57°F.Soakedandgerminatedalmonds,however,stillhaveahighernutritionalvaluethantheoriginalnutandarefartastierthanafullysproutedalmond.
SERVES2TO4
1tablespooncuminseeds½cupsproutedalmonds2cupsfilteredwater½cuplooselypackedfreshcurlyparsleyleaves,plus¼cupchoppedparsley,forgarnish1teaspoonchoppedfreshoregano1clovegarlic,crushed1tablespoonoliveoilBraggLiquidAminos⅓cupmincedsweetonion
Using a coffee grinder or small food processor, grind the cumin seeds into apowder.Placethealmondsandwaterinablenderandblenduntilsmooth.Addthe½cupparsleyleaves,oregano,groundcumin,garlic,andoilandblenduntilsmooth.AddtheBraggstotaste.Pourthesoupintoindividualbowls,stirintheonion,andgarnishwiththechoppedparsley.
CauliflowerChowder
Thecauliflowerandalmondsinthiscreamysoupcreateasynergisticcombinationthattastessomethinglikecookedrice.Thischowderisflavorfulandfun.
SERVES2TO4
1cupsproutedalmonds2tablespoonsshreddedcarrot1cupfilteredwater2tablespoonschoppedonion,rinsed1headcauliflower,chopped(about2cups)2tablespoonsnutritionalyeastBraggLiquidAminos
Place thealmonds,carrot,andwater inablenderandblenduntil smooth.Addthe onion, cauliflower, and yeast and blend until creamy. Add the Braggs totaste.Pourintobowlsandserve.
PestoSoup
ThisRawExperiencecreationhasarobustflavorandchunkytexturethatmakeit“soupreme!”
SERVES2TO4
10largefreshbasilleaves1clovegarlic¼cuppinenuts1tablespoonredmiso1tablespoonnutritionalyeast2cupsfilteredwater2cupsdicedtomatoes(about4tomatoes)¼cupdicedredbellpepper2tablespoonsshreddedcarrot2tablespoonsshreddedbeet2tablespoonsmincedonion,rinsed1tablespoonBraggLiquidAminosBasilflowers,forgarnish
Place thebasil,garlic,pinenuts,miso,andyeast inablenderandblendwhilegraduallyadding thewater.Add the tomatoes,bellpepper, carrot,beet,onion,and Braggs and pulse until chunky. Serve in bowls, garnished with the basilflowers.
PeaSoup
Freshpeasareafunsummertimetreat.Peasstillinthepodarealwaysthesweetest—plusthey’refuntoshuck.
SERVES2TO4
2cupsshelledfreshpeas(approximately2poundspeasintheirpods)½avocado,peeledandpitted¼cuplooselypackedfreshcilantroleaves,plusadditionalforgarnish1cupfilteredwaterBraggLiquidAminos
Placethepeas,avocado,cilantro,andwaterinablenderandblenduntilsmooth.AddtheBraggstotaste.Serveinbowls,garnishedwiththeadditionalcilantro.
CreamofBroccoliSoup
Broccoliandcaulifloweraretwoofthemostbeautifulplantsinnature.Whenflowering,thesemembersoftheBrassicagenushavegiantbulbousflowerheadssurroundedbyolivegreen,cabbagelikeleaves.Broccolistemscanbeusedaswellastheflorets;justpeelthemfirst.
SERVES2TO4
1cupsproutedalmonds3cupsfilteredwater1smallheadbroccoli,chopped(about2cups)½cupchoppedredonion¼cuplooselypackedfreshflat-leafparsleyleaves2tablespoonsnutritionalyeast1tablespoonBraggLiquidAminos2tablespoonsmincedonion,forgarnish2tablespoonschoppedfreshcilantro,forgarnish
Place thealmondsandthewater inablenderandblenduntilsmooth.Pour themixture into a bowl and stir in the broccoli, red onion, parsley, yeast, andBraggs.Spoonthesoupintoindividualservingbowls.Topeachwithalittleofthemincedonionandcilantroandserve.
SweetPotatoSoup
Tomakesweetpotatoesmorepalatable,aftershreddingthem,soaktheminwaterwithsomeseasaltforatleast2hours.Thiswillhelppulloutsomeofthestarchytasteandsoftenthepotatoforblending.
SERVES2TO4
2sweetpotatoes,peeledandshredded(about2cups)⅛cupseasalt3carrots2seeded,soakeddates,drained¼teaspoongroundcardamom1cupfilteredwaterBraggLiquidAminos
Placethesweetpotatoesinabowl,coverwithwater,addthesalt,andsoakforatleast2hours.Drain.Usingahomogenizingjuicer,homogenizethecarrots(youshouldhaveabout1cup).Placethesweetpotatoandthecarrotjuiceinablenderandblend.Addthedates,cardamom,andwaterandblenduntilcreamy.AddtheBraggstotasteandserve.
Salads
MixedFieldGreenswithEdibleFlowersShreddedSaladGardenSaladZucchini-SquashSaladWaldorfSaladCorn,Carrot,andPeaSaladCucumber-JicamaSaladDeluxeSaladSproutSaladLittleItalySaladGreenPapayaSaladGreekSaladSeaSaladCreamyColeslawRootSlawTabouli
MixedFieldGreenswithEdibleFlowers
EverywhereIgoIfindgreenstoeat.Wildgreensgrowwithoutanycultivationorhelp.Theyhavesomuchzestforlifethattheytakeoverpeople’sgardens.Intheend,theyjustgetinsultedbybeingcalledweeds.Isay,“Eattheweeds!”Thissaladiseater’schoice.Usewhatyoulike;somegreensarespicy,whileothersarebitterorsweet.Someedibleflowershaveadistinctflavor,whileothersarejustthereforcolor(seehere).Becreativeanddesignasaladthatsuitsyourtastesandismadeofgreensfoundinyourarea.Consultthelistofgreenslistedhereforideas.
SERVESAFLEXIBLEAMOUNTOFPEOPLE
GreensofyourchoiceEdibleflowers,forgarnishSaladdressingofyourchoice,fordrizzling
In a salad bowl, make a bed of greens. Garnish with the flowers, drizzle thedressingoverthesalad,andserve.
ShreddedSalad
Quicktomakeandhighlyfilling,saladsofshreddedvegetablesareawelcomesidedishtoanymeal.
SERVES2TO4
3carrots,shredded2purplepotatoes,shreddedandrinsed2beets,peeled,shredded,andrinsed2cupsshreddedcabbage(about½head)2cupsCarrot-Cashew-GingerDressing
Inasaladbowl, toss together thecarrots,potatoes,beets,andcabbage.Drizzlethedressingontopandserve.
GardenSalad
Thissaladisstandardfareinanyrestaurant.Nothingfancy,nofrills,justyourbasicsidesalad.It’saquickandeasyadditiontoamealthatneedsjustalittlesomethingextra.Makeitwiththefreshestingredientsanditwillbesomethingspecial.
SERVES2TO4
1smallheadredleaflettuce,tornintosmallpieces1smallheadgreenleaflettuce,tornintosmallpieces1cupradish,clover,andsesamesprouts1cucumber,thinlysliced2largetomatoes,coredandcutintowedges2cupsGreenGoddessDressing2carrots,shreddedPansyflowers,forgarnish
Inasaladbowl,makeabedofthelettucesandsprouts.Topwiththecucumberand tomatoesanddrizzlewith the saladdressing.Garnishwith thecarrotsandpansiesandserve.
Zucchini-SquashSalad
Cucurbitssuchassummersquashessometimeshaveabittertastetothem.Toimprovetheirflavorconsiderably,soakthechoppedzucchiniandyellowsquashinwaterwithapinchofsaltandadashoflemonjuice,thenrinsethoroughly.
SERVES2TO4
2zucchini,cubed2yellowsquash,cubed1onion,slicedandrinsed1½cupsAlmond-CuminDressing
In a salad bowl, combine the zucchini, yellow squash, and onion.Drizzle thedressingontopandserve.
WaldorfSalad
TheWaldorfsaladwasapopulardishoriginallycreatedfortheWaldorfHotelinNewYorkCity.Thisrawevolutionofthetraditionalsaladistastierthantheoriginalandoffersauniqueflavorcombination.
SERVES2TO4
1smallBelgianendive,separatedintoleaves1largeheadredleaflettuce¼cuppeeled,shreddedjicama3stalkscelery,diced1apple,coredanddiced1cupsunflowersprouts½cupchoppedwalnuts1cupredorgreengrapes2cupsWaldorfSaladDressing
Arrange the five nicest endive leaves into the shape of a star around a saladbowl.Byhand,tearthelettuceleavesintosmallpieces,thenslicetheremainingendive leaves crosswise. Mix together the sliced endive leaves and the tornlettuceandaddtothesaladbowl.In another bowl, combine the jicama, celery, apple, and sprouts. Place the
jicamamixtureontopof thegreens.Sprinkle thewalnutson topof the jicamamixtureandthegreens,thenarrangethegrapesontoptoformaring.Finishbydrizzlingthesaladwiththedressing.Serveimmediately.
Corn,Carrot,andPeaSalad
Thissaladevolvedfromacookeddishusingfrozencorn,carrots,andpeasthatIremembereatingatsummercamp.WhenIfinallygotaroundtomakingit,Iwasamazedathowmuchbetteritwasthantheoriginal.Machine-processed,frozen,thawed,andcookedvegetablesjustdon’tcomparetotheirfresh,naturalcounterparts.
SERVES2TO4
2cupscornkernels(approximately4earscorn)4carrots,shredded1cupshelledfreshpeas(approximately1poundpeasintheirpods)1smallonion,dicedandrinsed
Combinealloftheingredientsinasaladbowl,toss,andserve.
Cucumber-JicamaSalad
Thiscoolandcrispsaladisagreatoptionwhenyouwantalivelytexture.Ithasagoodcrunchandisfuntomake.
SERVES2TO4
1cucumber,sliced1smalljicama,peeledanddiced1apple,coredanddiced2stalkscelery,diced2cupsCreamyHerbDressingorCucumber-DillDressing
Combine the cucumber, jicama, apple, and celery in a salad bowl and gentlytoss.Drizzlethedressingontopandserve.
DeluxeSalad
ThiswasthestandardsaladatTheRawExperience.Manyoftherestaurant’srecipeschangedovertheyears,butthisonestayedthesame.Ifitain’tbroke,don’tfixit.
SERVES2TO4
1headromainelettuce,tornintosmallpieces1headredoaklettuce,tornintosmallpieces2heapingtablespoonsalfalfasprouts2heapingtablespoonsshreddedcarrot2heapingtablespoonsshreddedbeet½avocado,peeled,pitted,andthinlysliced2tablespoonsseeded,choppedyellowbellpepper2cupsCarrot-Cashew-GingerDressing
In a large salad bowl, make a bed of the lettuces and sprouts. Top with thecarrot,beet,avocado,andbellpepper.Drizzlethedressingontopandserve.
SproutSalad
Thereisnosubstituteforgrowingyourownfood.Havingadailyinteractionwiththeplantsthatultimatelyprovideyouwithfoodandnutritionisoneofthegreatestpleasuresthereis.Sproutsgrowquicklyandeasilyandcanbegrowninanyseasonandinalmostanysituation(seehereforsproutingdirections).Iknowpeoplewhogrowsproutswhilehiking,intheirvehiclewhiletraveling,aswellasintheirkitchen.Sunflowerandbuckwheatgreensaregrowninsoilforafewdaysafterbeingsprouted.Thisrecipeisfulloflifeforceandpackedwithnutrients,andifyouhavegrownthesproutsyourself,youcanbecertainthattheywillcontainlotsofyourlovingenergy,too.
SERVES2TO4
1tablespoonflaxseeds¼cupfilteredwater2cupssunflowergreens2cupsbuckwheatgreens½cupalfalfasprouts¼cupwheatsprouts2tablespoonssunflowersprouts2tablespoonssesamesprouts2cupsGreenGoddessDressing
Place the flax seeds in a small bowl, cover with the water, and soak for 15minutes,untiltheseedshaveabsorbedallofthewaterandagelisformed.Inasalad bowl, create a bed of the sunflower and buckwheat greens and alfalfasprouts.Garnishwiththewheat,sunflower,andsesamesproutsandsoakedflaxseeds.Drizzlethedressingoverthesaladandserve.
LittleItalySalad
LittleItalySalad
Thisrichandaromaticsalad—aclassicfromthekitchenatTheRawExperience—makesaheartysidedish.YoucanalsoserveitonabedofgreensanddrizzleitwithItalianDressing.Marinatedportobellomushroomsandsun-driedtomatoeslendameatyflavor.Thetomatoesandblackolivesalsogiveanicecolorcontrast.(Picturedhere)
SERVES4
½cupdry-packedsun-driedtomatoes(goldenifavailable)1largeportobellomushroom,stemmedandcutinto½-inchpieces2tablespoonsBraggLiquidAminos1smallclovegarlic,pressed2to5basilleaves,coarselychopped2sprigsoregano,coarselychoppedJuiceof½lemon¼cuppittedolives,diced2tablespoonsdicedredbellpepper2tablespoonsmincedonion2tablespoonsoliveoil
Place the sun-dried tomatoes in a small bowl, coverwithwater, and soak forabout 1 hour, or until soft. In another bowl, combine the portobello, Braggs,garlic,basil,oregano,and lemon juice.Coverandmarinate forat least1hour.Drainthesun-driedtomatoesandslicethemintosmallstrips.Inaseparatebowl,combinethesun-driedtomatoeswiththeolivesandbellpepper.Tokeeptheirflavorfromdominating,rinsetheonionswithwaterinawire-
meshsieve.Drainthemushroommixture,reservingthemarinadeforotheruses.Addtheonionsandthemushroommixturetothebowlcontainingthesun-driedtomatoes.Addtheoliveoilandstirtocombine.Ifneededforadditionalflavor,add¼cupofthereservedmarinade.
GreenPapayaSalad
IslandpeopleallacrosstheSouthPacific,includingHawaii,eatgreenpapayasalad.Therearetwofruitsreferredtoasgreenpapaya:oneisalong,largepapayathatdoesn’tripenwellandisonlyusedgreen;theotherisjustaregularpapayathatisusedbeforeitisripe.Eithermaybeusedinthisrecipe.Greenpapayahasamuchhigherpapaincontentthanripepapayaandthereforeisevenbetterasadigestivestimulant.Seedsofthegreenpapaya,whendriedandground,makeanexcellentreplacementforblackpepper.Serveasis,orarrangeonabedofmixedgreensanddrizzlewithSpicyPapaya-LimeDressing.
SERVES4
2greenpapayas,peeledandseeded1yellowbellpepper,seededanddiced1redbellpepper,seededanddiced½cupdicedredonion,rinsedanddrained¼-inchpiecefreshginger2tablespoonsmincedfreshcurlyparsley2clovesgarlic,pressed1freshjalapeñochile,minced2tablespoonsoliveoil2tablespoonsapplecidervinegar3tablespoonsBraggLiquidAminosJuiceof1lemonJuiceof1lime
Shredthepapayausingaboxgraterortheshreddingbladeofafoodprocessor.In a large bowl, combine the papaya, yellow and red bell peppers, and onion.Finelygratethegingeronagingergraterorfinegratertoextractitsjuice(youshould have about ½ teaspoon). Add the ginger juice to the papaya mixturealongwith theparsley,garlic,and jalapeño.Seasonwith theoliveoil,vinegar,
Braggs,andthelemonandlimejuicesandserve.
GreekSalad
FromthesalsasofMexicotothetapenadeofItaly,andeventothegreenpapayasaladoftheSouthPacific,everyculturehassomethingtooffertheworldofrawfoodcuisine.ThissaladborrowsfromGreece,whosecuisinefeaturesmanytraditionalsaladswithcheese.ThisclassicGreeksaladutilizesseedcheezeinplaceofdairycheese,andincludesolives,anotherGrecianfoodstaple.
SERVES4
1headromainelettuce2tomatoes,diced2cucumbers,diced½cuppittedanddicedolives1tablespoonmincedfreshoregano1tablespoonmincedfreshbasil1tablespoonflaxoil1tablespoonBraggLiquidAminos1tablespoonapplecidervinegarJuiceof1lemon¼cupBasicSeedCheeze
Tear the lettuce by hand into bite-size pieces and place in a large salad bowl.Add the tomatoesandcucumbers. Inaseparatebowl,mix theolives,oregano,basil, flax oil,Braggs, vinegar, and lemon juice.Add the olivemixture to thebowlcontainingthelettuceandtoss.Servewiththeseedcheezeontheside,oraddtheseedcheezetothesalad,tosslightly,andserve.
SeaSalad
Thisisamineral-richsaladwithanAsianflair.Seavegetablessuchasseaweedarewildfoodsthatgrowinoceansthroughouttheworld.Ifyoucan,getfreshseavegetablesthatgrowinyourarea.Ifthat’snotpossible,thenpurchasedriedones.Thereisalargevarietyofseaweedsoutthere,soreadthepackageswellandfindoneyoulike.Avoidseaveggiesthatarecookedbeforesundrying.Driedseavegetablessuchasdulse,seapalm,andwakamearealmostalwaysdriedfresh,whilehijikiandarameareusuallycookedfirst.TwogoodsuppliersofrawseavegetablesaretheMendocinoSeaVegetableCompany(www.seaweed.net)andGoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).ServethisdishonitsownoronabedofgreenswithMiso-TahiniDressing.Forindividualservings,servethesaladonalargeredcabbageleaf.
SERVES6TO8
1largeheadredcabbage,shredded1largeheadnapacabbage,shredded3largecarrots,shredded2greenonions,thinlysliced2cupswetseaweed,rinsedandcoarselychopped,or1cupdriedseaweed,soaked,drained,andchoppedHeaping¼cupsesameseeds(whiteorblackoracombination)1-inchpiecefreshginger3tablespoonsBraggLiquidAminos2tablespoonsricewinevinegarorwhitewinevinegarorothervinegarJuiceof1lemonJuiceof1orange
Inalargebowl,tosstogethertheredandnapacabbages.Addthecarrots,greenonions, seaweed, and 3 tablespoons of the sesame seeds andmixwell. Finely
gratethegingeronagingergraterorfinegratertoextractitsjuice(youshouldhave about 2 teaspoons). Place the ginger juice in a small bowl and add theBraggs,vinegar,andlemonandorangejuicesandstirtocombine.Drizzleoverthecabbagemixtureandtosswell.Garnishwiththeremainingsesameseeds.
CreamyColeslaw
ColeslawhasalwaysbeenoneofthegreatAmericanpicnicfoods.Thisversion’screamyconsistency—theresultofaspecialbalancebetweenitsacidsandoils—anditsflavorofvinegar,tahini,anddatestogetherenhancedbythemustardseeds,makeitaslawtoremember.
SERVES4TO6
DRESSING½teaspoondriedmustardseeds3tablespoonsrawtahini2teaspoonsapplecidervinegar1teaspoonsun-driedseasalt2tablespoonsnutritionalyeast2seeded,soakeddates,drained
1largeheadredcabbage,shredded1largeheadsavoycabbage,shredded3carrots,shredded
Topreparethedressing,usingamortarandpestle,crushthemustardseedsintoafinepowder.Combinethemustardseedpowder,tahini,vinegar,salt,yeast,anddatesinablenderandblendwell.In a large serving bowl, toss the red and savoy cabbages with the carrots.
Drizzlethedressingoverthetop,tosswell,andchillfor1hourbeforeserving.
RootSlaw
RootSlaw
Shreddedrootvegetablesofdifferentcolorsmakeforafestiveandbrightsalad.Theyalsoholdtheircolorforalongtime.Rootvegetablesaresturdyandcanbecarvedandshapedinvariouswaystoaddflairandtexturetoadish.Experimentwithdifferentstylesofshreddingandslicingtomakethisdishlookunique.LookforthemirininJapanesemarkets.Yacónisasweettubergrownintropicalenvirons.Ithasasweetflavoralmostresemblingapplesandisquitecrisplikejicama,yetfarmorejuicy.Yacóngrowsfromthereplantedroottopsandtheoffshootsortubersareharvestedinthewinterwhentheflowersdieoff.(Picturedhere)
SERVES4
¼jicama,peeledandshredded1beet,peeledandshredded2carrots,shredded4sunchokes,shredded(optional)½yacón,shredded(optional)2tablespoonsnamashoyuorBraggLiquidAminos2tablespoonsmirin2tablespoonsflaxoilJuiceof½lemon½teaspooncuminseeds,ground½teaspoonmustardseeds,ground½teaspoonkelppowder
Inalargeservingbowl,combinethejicama,beet,carrots,sunchokes,andyacón.Combinetheshoyu,mirin,flaxoil, lemonjuice,cuminandmustardseeds,andkelp powder in a blender and blend until smooth. Pour the mixture over theroots, toss well, and let sit for 1 hour, mixing every 10 to 15minutes or so.Serve.
Tabouli
IwasintroducedtothistraditionalMiddleEasternvegetariandishbythelittlegyroshopsoftheLowerEastSideinNewYorkCity.Traditionally,tabouliismadefrombulgurorcrushedwheat.Sproutedquinoahasalmostthesametasteandaverysimilarconsistency.Ioriginallymadethiswithgroundsproutedwheat,butthewholesproutedquinoahasmorelifeforce(beingwhole)andissofter.Thequinoaonlyneedstosoakovernightandsitoutandsproutforpartofaday,andthenit’sreadytouse.Blackquinoacanbeusedforthisdishforanexoticlook.
SERVES4
3cupssproutedquinoa¼cupoliveorflaxoil1teaspoonsun-driedseasalt2tomatoes,finelydiced½largeredonion,mincedandrinsed1greenonion,thinlysliced1redbellpepper,seededandfinelydiced½yellowbellpepper,seededandfinelydiced2or3sprigsmint,coarselychopped¼cupmincedfreshflat-leafparsley¼cupmincedfreshcilantroJuiceof2lemonsMixedsaladgreens,forliningplatter
Inabowl,mixthequinoa,oil,andseasalt.Stirwell.Addinthetomatoes,onion,greenonion,andredandyellowbellpeppers.Mixinthemint,parsley,cilantro,andlemonjuiceandstiruntil thecolorsaremixedevenly throughout thedish.Serveonabedofmixedsaladgreens.
Dressings
WaldorfSaladDressingAlmond-CuminDressingCreamyHerbDressingSweetMustardDressingMiso-TahiniDressingGreenGoddessDressingMango-GingerVinaigretteHerbedVinaigrettePeanut-CurryDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCucumber-DillDressingItalianDressingSpicyPapaya-LimeDressing
WaldorfSaladDressing
ThisWaldorf-styledressingisaperfectreplacementforthetraditionalmayonnaise-baseddressing.Itincludesagreatraw,veganmayoreplacementthatisfurtherenhancedwithorangejuice,dill,andonion,makinganeasyanddeliciousdressingforaWaldorfsalad.
MAKES2½CUPS
RAWMAYONNAISE½cuprawtahini¼cupfreshlysqueezedlemonjuice2tablespoonsapplecidervinegar2seeded,soakeddates,drained2tablespoonsBraggLiquidAminos,or1teaspoonsun-driedseasalt
¼cupfreshlysqueezedorangejuice2tablespoonsdrieddill2tablespoonsmincedonion1cupfilteredwater
Combineallofthemayonnaiseingredientsinablenderandblenduntilsmooth.Add the remaining ingredients andblenduntil combined.Thedressing canbecoveredandrefrigeratedforupto2days.
Almond-CuminDressing
Thissimpledressinghasarichandrobustflavor.Cuminseedisthedominantflavor,givingitanearthytaste.
MAKES1½CUPS
½cupsproutedalmonds1cupfilteredwater2teaspoonsBraggLiquidAminos1teaspoongroundcumin
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
CreamyHerbDressing
Avocadosarethebestthingtousetomakeacreamydressing.Itisimportanttochoosearich,fattyavocado,notafruity,wateryone.SharwilandHaasavocadosarebothgoodchoices.Ifyoudon’tknowthevariety,it’softenachallengetotellwhatitwillbelikeinside.Sincetherearemorethanthreehundredvarietiesofavocado,it’sbesttotryeverytypeyoucanfind,andonceyoufindoneyoulike,usethesametypeinalloftheavocadodishesyoulike.
MAKES2CUPS
1avocado,peeledandpitted2tablespoonschoppedfreshflat-leafparsley2tablespoonschoppedfreshcilantro2tablespoonschoppedfreshbasilDashofBraggLiquidAminos1cupfilteredwater
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.
SweetMustardDressing
Thisdressingisspicedbytheseedofthemustardplantandtemperedbythesweetnessofthecarrotjuiceanddates.Usingorangejuicetoreplacethedatesresultsinatangierflavor.
MAKES1½CUPS
4carrots3seeded,soakeddates,drained,or½cupfreshlysqueezedorangejuice1teaspoongroundmustard2tablespoonsBraggLiquidAminos,orapinchofsun-driedseasalt1tablespoonnutritionalyeast
Process the carrots through a juicer into a bowl (you should have about 1⅓cups).Combinethecarrot juiceandtheremainingingredients inablenderandblend until smooth. The dressing can be covered and refrigerated for up to 2days.
Miso-TahiniDressing
ThisAsian-styledressingwasbyfarthemostpopularchoiceforsaladsatTheRawExperience.Itissaltyandcreamyandseemstobathethesaladinadivinenectar.Well-aged(twoyearsorlonger)whitemisoiswhatgivestheflavortothisdressing,andthetahiniiswhatmakesitcreamy.
MAKES1½CUPS
2tablespoonsrawtahini2heapingtablespoonswhitemiso1seeded,soakeddate,drained1cupfilteredwaterJuiceof1lemon
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto3days.
GreenGoddessDressing
Therearemanydressingsouttherecalled“GreenGoddess.”ThisrecipewastheversionweservedatTheRawExperience.Idon’tknowwhatisinanyoftheotherones,butIdoknowthatthiswascreatedoutofmygarden.Itwascomposedfromthegiftsoftheearthgoddess,andsincethedressingwasgreen,IcalleditGreenGoddess.
MAKES3CUPS
1cupsunflowersprouts2tablespoonschoppedfreshcurlyparsley2tablespoonschoppedfreshdill2tablespoonschoppedfreshcilantroJuiceof1lemon2tablespoonsBraggLiquidAminos1cupfilteredwater
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.
Mango-GingerVinaigrette
ThisAsian-styledressingissweetandtangy.
MAKES2CUPS
1mango,peeledandseeded3-inchpiecefreshginger,peeledandchopped3tablespoonsapplecidervinegar1cupfilteredwaterJuiceof1lemon
Combinealloftheingredientsinablenderandblendwell.Thedressingcanbecoveredandrefrigeratedforupto4days.
HerbedVinaigrette
CenturiesagoEuropeansbeganscentingtheiroilsandvinegarswithherbsbyleavingherbsprigstositinglassjarsofoilsandvinegarsformonths,orevenyears,toslowlyextracttheessenceoftheplant.Thisvinaigretteisatributetothattradition.Ifyoulike,keeptheherbswholeandplacealloftheingredientsinacoveredglassjar,leaveittositinacoolplaceforamonthorso,andthenblend.
MAKES¾CUP
¼cupoliveoil¼cupredwinevinegarorapplecidervinegar2tablespoonsBraggLiquidAminos1clovegarlic,crushed3sprigsflat-leafparsley,chopped4sprigsdill,chopped3sprigscilantro,chopped
Combine all of the ingredients in a blender or food processor and purée untilsmooth.Thedressingcanbecoveredandrefrigeratedforupto4days.
Peanut-CurryDressing
FromIndiatoThailand,curryisusedinmanycuisines.Currypowderisactuallyamixturemadeofmanyspicesfromavarietyofplants.Turmeric,ginger,ajowan,andotherspicesarealloftenusedtomakecurrypowder.ThereisalsoacurrytreethatproducesaveryaromaticandspicyleafthatisacommoningredientinmanyIndiancurrypowders.
MAKES2½CUPS
1cupsoakedpeanuts,drained1teaspooncurrypowder1tablespoonBraggLiquidAminos½-inchpiecefreshginger,peeled1cupfilteredwater
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
Avocado-ParsleyDressing
Thiscreamydressinghasbothstrongandsubtleflavors.Theparsleygivesthedressinganherbalandearthytone,whilethelemon’saciditycutsthroughthefatoftheavocadoandoffersalightyetsmoothtexture.
MAKES2CUPS
1avocado,peeledandpitted½cuplooselypackedfreshflat-leafparsleyleaves1tablespoonBraggLiquidAminos1teaspoongroundcuminJuiceof½lemon1cupfilteredwater
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.
Carrot-Cashew-GingerDressing
ThisRawExperienceclassiciszingyandcreamy.Somepeopleeveneatitasasoup.
MAKES2½CUPS
6carrots1-inchpiecefreshginger2tablespoonssoakedcashews,drained2tablespoonsBraggLiquidAminos
Processthecarrotsthroughajuicerintoalargemeasuringcup(youshouldhaveapproximately 2 cups).Reserve¼ cupof carrot pulp from juicing the carrots.Processthegingerthroughthejuicerintothebowlofafoodprocessor.Addthecarrot juiceandthecashewsandprocessuntilsmooth.Addthereservedcarrotpulp and Braggs and pulse once or twice to combine. The dressing can becoveredandrefrigeratedforupto2days.
Cucumber-DillDressing
Thislightdressingisperfectwhenyouwanttheflavorofthesaladtobestrongerthanthatofthedressing.Itsflavorissweetandsouryetnotoverpowering.
MAKES2CUPS
1cucumber,thicklysliced¼cupchoppedfreshdill1tablespoonBraggLiquidAminosJuiceof¼lemon1cupfilteredwaterorcucumberjuice(fromabout2cucumbers)
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
ItalianDressing
Theherbsusedinthisrecipearesomeoftheeasiesttogrowathome.Freshbasil,oregano,cilantro,andparsleycanalladdtrueflavortoyourmeals.Eachalsoproducesaflavorthatmakesabeautifulgarnishandhelpsbringoutthesubtlerflavors.
MAKES2½CUPS
2tablespoonschoppedfreshbasil2tablespoonschoppedfreshoregano2tablespoonschoppedfreshflat-leafparsleyJuiceof1lemon4teaspoonsapplecidervinegar1tablespoonoliveoil1tablespoonBraggLiquidAminos½cucumber,thicklysliced1tablespoondriedonionflakes1teaspoonpaprika1cupfilteredwater
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
SpicyPapaya-LimeDressing
ThistraditionalHawaiianIslanddressinghasafruityflavorwitharealkick.
MAKES3CUPS
1mediumtolargepapaya,peeledJuiceof1lime1tablespooncayennepepper1cupfilteredwater2to3tablespoonsBraggLiquidAminos
Seed the papaya, reserving 2 teaspoons of the seeds. Place the papaya, limejuice, cayenne,water, and reserved papaya seeds in a blender and blend untilsmooth.Add theBraggs to taste.Thedressingcanbecoveredandrefrigeratedforupto3days.
Sides
KimcheeTraditionalGuacamoleStarFruitGuacamoleStarFruitSalsaRedPepper–ChipotleSalsaTomatilloSalsaChileMolePeaMoleOnion-WalnutPâtéCashew-BeetPâtéSunnyRedPepperPâtéCarrot-AlmondPâtéUnstuffingCranberrySauceBasicSeedCheezeFestiveSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezeHerbedGarlicSeedCheezeColorfulTofuSaladTapenadeEssenceBreadsHerbedEssenceBreadApple-CinnamonEssenceBreadCarrot-AlmondEssenceBreadFruitandNutEssenceBreadCaraway-OnionEssenceBreadPumpkinButterBabaGhanoushSproutedHummus
Kimchee
Kimchee
KimcheeisanAsianversionofsauerkraut,orfermentedcabbage.Kimcheehasatangyandspicyflavor;itisalsoconsideredahealingfoodbecauseithelpsbringhealthybalancebacktotheintestinalflora.Tostarttheculture,you’llneedatablespoonofpreparedkimchee.Usingsomeofapreviousbatchisbest,butyoucanalsopurchasekimchee—justmakesureit’s“live”(unpasteurized)kimcheeanddoesn’tcontainanysugarorchemicals.(Picturedhere)
SERVES4
½headredcabbage½headnapacabbage1-inchpiecefreshginger1heapingtablespoonredmiso1jalapeñochile,seededanddiced1tablespoonpreparedkimchee
Therearethreedifferenttraditionalstylesofchoppingthecabbageforthisdish:(1) Thai style: shred the cabbage using either the shredding blade of a foodprocessororahandshredder;(2)Koreanstyle:slicethecabbageusingthesmallslicingbladeofafoodprocessororbyhandusingasharpknife; (3)Hawaiianstyle:usingablender,homogenizingjuicer,orfoodprocessor,grindthecabbageuntil it becomes mush. Using one method or some combination of the three,prepare the red cabbage and thenapa cabbage.Placeboth cabbages in a largeceramicbowloratraditionalkimcheeorsauerkrautcrock,andtoss.Inahomogenizing juicer, juice thegingerand¼cup, firmlypacked,of the
preparedcabbage.Placethejuicedcabbageandgingerinabowl,addthemiso,jalapeño, and prepared kimchee, and stir well. Add thismixture to the tossedcabbageinthebowlandtosswelltocombine.Coverwithapieceofcheesecloth.Placeasecondbowlofthesamesizeontopofthefirst.(Thissecondbowlwillactasaweight.)Leaveinawarm(75°to90°F),darklocationfor2days.Whenyourkimcheeisready,itwillsmellstrong.
TraditionalGuacamole
Avocadosmaybethemostcelebratedfruitintheworldofrawfoods.ThistraditionalguacamoleisaMexicanrecipehandeddowntomebymyfriendJosh.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.
SERVES4
2veryripeavocados,peeledandpitted1largetomato,diced¼onion,diced½teaspoonsun-driedseasalt2tablespoonschoppedfreshcilantroJuiceof½lemonPinchofnutritionalyeastPinchofcumin
Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.
StarFruitGuacamole
AgiantstarfruittreebehindtheMauiRawExperienceinspiredthisdeliciousguacamole.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.
SERVES4
2avocados,peeledandpitted2smallstarfruits,ribsremovedanddiced1tomatillo,diced¼cupdicedshallot1tablespoonBraggLiquidAminosJuiceof1lemon2tablespoonschoppedfreshcilantro
Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.
StarFruitSalsa
OnewinterwhilevacationingonMaui,Icreatedthisfabuloussalsa.Ihadanabundanceofstarfruitsandwasgoingtoapotluckgathering.Ihadalreadytastedmangosalsaandpapayasalsa,bothofwhichareHawaiianspecialties,soIdecidedtodiscoverstarfruitsalsa.ThissweetandtangysalsawasahugehitandoftenappearedonthemenuatTheRawExperience.ServethissalsawithFlax-DulseChips.
SERVES4
5starfruits,ribsremovedanddiced1cuppittedanddicedolives1smallonion,mincedandrinsed1½-inchpiecefreshginger2tablespoonsmincedfreshcilantro1tablespoonapplecidervinegar1clovegarlic,crushed2tablespoonsBraggLiquidAminosJuiceof1lemonBottomhalfofajalapeñochile,seededandminced
Inalargebowl,combinethestarfruits,olives,andonion.Finelygratethegingeron a ginger grater or fine grater to extract its juice (you should have about 1tablespoon).Addthegingerjuice,cilantro,vinegar,garlic,Braggs,lemonjuice,and jalapeño to the star fruit mixture and mix well. Cover and let sit in therefrigerator or at room temperature for 1 to 4 hours, until the flavorsmingle.Servewithflaxchips.
RedPepper–ChipotleSalsa
Thechipotlechile(adriedandsmokedjalapeño)hasarobustandsmokyflavor.Bothblackandreddriedchipotlesaresold;theredonesseemtohavemoreflavor,buttheblackonesarefarspicier.Thesechilesareavailablepickledandinadobosauce,butonlythedriedchipotlesareraw.
SERVES4
1chipotlechile5dry-packedsun-driedtomatoes2redbellpeppers,seededanddiced1largetomato,cubed¼cupdicedonion2tablespoonsmincedfreshcilantro2leavesfreshbasil1tablespoonoliveoil½teaspoonsun-driedseasaltJuiceof½lemon
Inasmallbowl,soakthechipotleandsun-driedtomatoesinwatertocoveruntilsoft.Drain.Mincethechipotleandsun-driedtomatoesandsetaside.Inalargebowl,mixthebellpeppers,freshtomato,andonion.Inablendercuporblender,mix the cilantro, basil, chipotle, sun-dried tomatoes, and olive oil.Blend untiltheconsistency is thatofachunkypaste.Add to the largebowlandmixwell.Addtheseasaltandlemonjuice.Mixwell.Coverandrefrigeratethesalsafor1to4hours,untiltheflavorsmingle.
TomatilloSalsa
Tomatilloshaveahighentertainmentvaluebecausenaturedecidedtomakethisfruitcomecompletewithwrappingpaper.Atomatilloislikeacrossbetweenaberryandagreentomatoandhaspaperyhusksurroundingitsfruit.Servewithslicedveggies(suchassunchokes,carrots,orjicama),fordipping.
SERVES4
1poundtomatillos,huskedanddiced(about3cups)1cuppittedanddicedolives½cupdicedyellowbellpepper¼cupdicedtomato½cupdicedonion2tablespoonsmincedfreshcilantro2tablespoonsBraggLiquidAminosJuiceof1lime1habanerochile,seededandminced
In a large bowl, mix the tomatillos, olives, bell pepper, tomato, onion, andcilantro.AddtheBraggsandlimejuiceandmixwell.Addthehabanerototaste.Coverandletsitintherefrigeratororatroomtemperaturefor1to4hours,untiltheflavorsmingle.Servewithslicedveggiesfordipping.
ChileMole
Manyingredientsgointomakingagoodmole.InMexico,chocolateorcacaoistraditionallyusedinitspreparation.Thismolefeaturesarangeofvegetablesandincorporatesmanylayersofflavor.
SERVES4
1largetomato,diced½redbellpepper,seededanddiced½purpleoryellowbellpepper,seededanddiced1mediumavocado,peeled,pitted,andcubed1½cupscornkernels(approximately3earscorn)¼cuplooselypackedfreshflat-leafparsleyleaves¼cuplooselypackedfreshcilantroleaves½cupdry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2tablespoonsBraggLiquidAminos2clovesgarlic,pressedJuiceof½lemon1teaspoonnutritionalyeastPinchofcayennepepper
Inabowl,mix the tomato,bellpeppers, avocado, andcorn.Place theparsley,cilantro,sun-driedtomatoes,Braggs,garlic,lemonjuice,andyeastinablenderandblenduntil creamy.Seasonwith the cayenne.Add theblendedmixture tothe bowl containing the diced vegetables. Stir until all of the ingredients areevenlycombinedandathickconsistencyisachieved.
PeaMole
Sometimesavocadosaren’tavailable,yetwestillcraveagoodguacamole.Thispeamoleisagreatsubstitutefortheseoccasions.Freshpeasarelessoilythanavocadosbutarejustascreamy.ServewithcucumberslicesorCornChips.
SERVES4
3cupsshelledfreshpeas(approximately3poundspeasintheirpods)¼cuplooselypackedfreshcilantroleavesJuiceof1limePinchofsun-driedseasalt
Placethepeas,cilantro,limejuice,andseasaltinafoodprocessorandprocessuntilsmooth.Serveinabowl.
Onion-WalnutPâté
Ifirstmadethispâtéusingonlyforaged,wildfoodssuchaswildonions,parsley,Englishwalnuts,andpinenuts,whichallgrowinNorthernCaliforniaandpartsofthePacificNorthwest.Ievenserveditondandeliongreensandnasturtiumleaves.
SERVES2TO4
1smallonion,minced¼cuplooselypackedfreshflat-leafparsleyleaves2cupssoakedwalnuts,drained2teaspoonspinenuts,soaked2hoursinwateranddrained1tablespoonBraggLiquidAminos2tablespoonsnutritionalyeast
Inahomogenizingjuicer,homogenizetheonion,parsley,walnuts,andpinenutsintoabowl.AddtheBraggsandyeastandmixwell.Serveinabowl.
Cashew-BeetPâté
Beetshaveahighsugarcontentandcashewsarepossiblythesweetestnut.Togethertheyhelpgivethispâtéapleasantlysweetflavor.Tryservingthiswithcucumberslices.
SERVES4
2cupssoakedcashews,drained2largebeets,peeledandcutintochunks2largecarrots¼cupmincedfreshflat-leafparsley¼cupmincedfreshcilantro2stalkscelery,diced½sweetonion,mincedandrinsed1tablespoonnutritionalyeast2tablespoonsBraggLiquidAminos
Usingahomogenizingjuicerwiththeblankplateinplace,oraverystrongfoodprocessor,grindthecashews,beets,carrots,parsley,andcilantro.Transfer toabowlandmixinthecelery,onion,yeast,andBraggsandserve.
SunnyRedPepperPâté
Thesunflowerspendsitsdaysfollowingthesunasitjourneysacrosstheheavens.Itisfuntonoticehowsunflowersfaceeastinthemorningandwestintheevening.Thisrecipefeaturessproutedsunflowerseeds.
SERVES4
2cupssunflowersprouts½cupsoakedalmonds,drained1largeredbellpepper,seededandchopped1clovegarlic,pressed2tablespoonschoppedfreshdill2tablespoonschoppedfreshcilantro1redonion,mincedandrinsedJuiceof1lemon2tablespoonsBraggLiquidAminos2tablespoonsnutritionalyeast
In a homogenizing juicer or food processor, grind the sunflower sprouts,almonds, bell pepper, garlic, and herbs. Transfer to a bowl. Stir in the onion,lemonjuice,Braggs,andyeastandserve.
Carrot-AlmondPâté
Carrot-AlmondPâté
ThispâtéwasthehousestandardatTheRawExperience.Manyoftherestaurant’sdishes,suchasthesamplersupreme,norirolls,andevenour“rawich,”includedthispâté.Thisisaveryversatilerecipe;tryitstuffedinahollowed-outcucumberoralongsideCornChips.(Picturedhere)
SERVES4
9largecarrots2cupsalmonds,sproutedfor1day¼cuplooselypackedfreshflat-leafparsleyleaves¼cuplooselypackedfreshcilantroleaves¼cupmincedonion,rinsed5tablespoonsBraggLiquidAminos2tablespoonsnutritionalyeast1tablespoonoliveoil
Using a homogenizing juicer with the blank plate in place, homogenize thecarrots, almonds, parsley, and cilantro into a bowl.Mix in the onion,Braggs,yeast,andoliveoilandserve.
Unstuffing
ForThanksgiving,Ilovetore-createtraditionaldishesinuntraditionalways.ThisunstuffingisahitateveryThanksgivingdinnerI’veattended.
SERVES2TO4
1largeloafor2smallloavesHerbedEssenceBread,crumbled(about4cups)¼onion,mincedandrinsed2stalksceleryminced2carrots,shredded¼cupsunflowerseeds1teaspooncarawayseeds2tablespoonsnutritionalyeast2to3tablespoonsBraggLiquidAminos
Ina largebowl,mix thebreadcrumbs,onion,celery,andcarrots. Inablendercuporaspicegrinder,pulverizethesunflowerandcarawayseeds.Addtheseedsto the bowl containing the bread crumb mixture. Add the yeast and up to 3tablespoonsoftheBraggs,totaste,andstirwell.
CranberrySauce
Tartandtangy,thiscranberrysauceisawelcomeadditiontoanyfeast.
SERVES4
3cupsfreshcranberries,or1½cupsdriedcranberries,soakedinwateruntilsoftanddrained5seeded,soakeddates,drained1cupsoakedraisins,drained1teaspoongroundallspice¼cupfreshlysqueezedorangejuice
Place all of the ingredients in a blender and blend until smooth.Transfer to abowl,cover,andrefrigerateuntilchilledbeforeserving.
BasicSeedCheeze
Culturedfoodisoneofthefourlivingfoodgroups,alongwithfreshfoods,sproutedfoods,anddriedfoods.Seedcheeze,aculturedfood,isagreatwaytomaintainhealthyflorainyourdigestivesystem.Thisbasicversion,liketofu,isveryversatileandcanbeusedinmanyrecipesthatcallfortofu.Seedcheezecanbemadefromanyseed,althoughsunflowerandpumpkinseedsseemtoworkthebest.Dr.AnnWigmore,themotherofsproutsandwheatgrass,taughtmehowtomakeseedcheezeduringmytimeatherschool,Dr.AnnWigmore’sInstituteforLivingFoodStudies.Thisdishisoneofthefoundationsofthelivingfoodmovement.
MAKES4CUPS
3cupssunflower,pumpkin,orsesameseedsFilteredwater1tablespoonRejuvelacorwheystarter(optional)
Placethesunflowerseedsina½-gallonglassjarandfillthejartothetopwiththe water. Cover with a cloth, screen, or mesh and soak overnight. The nextmorning,drainandrinsetheseeds.Placetheseedsinafoodprocessorandpulsewith2cupsfreshwaterafewtimes,untilchunky.Pourintoacleanjarandcoverwithcheesecloth.Ifdesired,addtherejuvelacorwheystartertomaketheseedsculturefaster.Placethejarinadark,warmplacefor10to12hours,oronly6to8hoursifrejuvelacwasadded.Thecurds(solidpart)andwhey(liquidpart)shouldseparate.Theseedcheeze
shouldsmellslightlysourandcultured,likeyogurt.Drainoffasmuchwheyasyoucan,reservingitforotheruses.Squeezethecurdsinapieceofcheeseclothto remove the remainingwhey. (If you do this over a bowl you can save thiswhey, too.)The dry curds are the seed cheeze and are now ready for use.Tostoreorshapethecheeze,packitintoabowlorcontainer,cover,andrefrigerateforupto2days.
FestiveSeedCheeze
ThiscolorfulversionofseedcheezeplayedakeypartinTheRawExperience’snorirollsandearnedmanysmilesfromtheresidentsofMaui.
MAKES5CUPS
¼cuppinenuts2cupsBasicSeedCheeze,preparedusingsunflowerseeds1smallcarrot,shredded½yellowbellpepper,diced1smallbeet,peeledandshredded¼cupmincedonion,rinsed¼cupmincedfreshflat-leafparsleyleaves¼cupmincedfreshcilantroleaves3tablespoonsBraggLiquidAminosJuiceof½lemonPinchofnutritionalyeast
Usingablendercuporblender,grindthepinenutsintoafinepowder.Inalargebowl,combinethegroundpinenuts,seedcheeze,carrot,bellpepper,beet,andonion.Addtheparsley,cilantro,Braggs, lemonjuice,andyeast,andmixwell.Serve.
Pumpkin-CashewSeedCheeze
Thisrecipeincludespumpkinandcheeze.Pumpkinseedsarerichandoilyandaddaheartierflavortothisdish.Tomakepumpkinseedcheeze,justfollowtheinstructionsforBasicSeedCheeze,usingpumpkinseeds.
MAKES3½CUPS
2cupsBasicSeedCheeze,preparedusingsunflowerseeds1cupsoakedcashews,drained½cupBasicSeedCheeze,preparedusingpumpkinseeds3tablespoonsBraggLiquidAminos
Inafoodprocessor,blendalloftheingredientstogetheruntilsmooth.Transfertoalargebowlandserve.
RichandCreamySeedCheeze
Avocadotreescangrowalmostanywhere,althoughthey’llusuallyonlybearfruitinthetropics.InNewYorkCity,mymotherhasgrownanavocadotreeformorethantwenty-fiveyears.Itiskeptinsidebecauseavocadosdon’tenjoythecold.Itmayneverfruit,butit’snicetoknowitisthere.
MAKES3CUPS
1avocado,peeledandpitted2cupsBasicSeedCheeze,preparedusingsunflowerseeds¼cupmincedfreshflat-leafparsley1teaspoonnutritionalyeast2tablespoonsBraggLiquidAminos
Ina largebowl,mash theavocado.Stir in theseedcheeze,parsley,yeast,andBraggs.Serve.
HerbedGarlicSeedCheeze
Withitsgarlicandbasil,thischeezehasanItalianflair.
SERVES4
5dry-packedsun-driedtomatoes2cupsBasicSeedCheeze,preparedusingequalamountsofsunflowerandsesameseeds2tablespoonschoppedfreshbasil2tablespoonschoppedfreshflat-leafparsley2tablespoonschoppedfreshcilantro2clovesgarlic,crushed2tablespoonsBraggLiquidAminos
Inasmallbowl,soakthetomatoesinwatertocoveruntilsoft.Drainandmince.In a largebowl, combine the tomatoes, seed cheeze, herbs, garlic andBraggs.Mixwellandservewithasmile.
ColorfulTofuSalad
Eyeappealisimportantinanydishyoucreate.Sometimeseyeappealisaboutsymmetryanduseofcomplementarycolors.Inthisdish,thevegetablescreateamedleyofhuesincontrasttothewhitetofubackground;itisbrightandstunningtolookat.
SERVES4
2cupsBasicTofu1smallcarrot,shredded2smallbeets,peeledandshredded½smallonion,diced½redbellpepper,seededanddiced1tablespoonBraggLiquidAminos1teaspoongroundcumin
Ina largebowl,combine the tofu,carrot,beets,onion,andbellpepper.Stir intheBraggsandcuminandserve.
Tapenade
Olivesandsun-driedtomatoesaretwooftherichestandmostconcentratedflavorsthatrawfoodoffers.CombiningthetwoyieldsthisclassicItalianspread.ServewithHerbedEssenceBreadorzucchinislices.
SERVES2TO4
8dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained15pittedolives2tablespoonsBraggLiquidAminos1clovegarlic3sprigsbasilHerbedEssenceBreadorzucchinislices,forserving
Grindalloftheingredientsinafoodprocessoruntilsmooth.Transfertoabowlandserve.
EssenceBreads
Thisbreadwasoriginallycalled“EsseneBread.”TheEsseneswereagroupofpeoplelivingthousandsofyearsagoinPalestine.ThetraditionofmakingEssenebreadisdiscussedintheEsseneGospels,atranslationoftheDeadSeaScrolls.TheEsseneswouldsprouttheirgrains,mashthemup,andsettheminthesuntodry.Thissacredbread-makingtraditionhasbeenhandeddownovertheages.IdecidedtochangethenametoEssenceBreadbecausetheloavesholdtheessenceoflife.Sproutedgrainshaveagreatamountofpotentialenergy,anddryingtheminthesunconcentratestheessentiallifeforcecontainedwithin.EssenceBreadsarecreatedbysproutinggrainssuchaswheat,rye,oat,and
kamutorseedslikebuckwheat.Thesegrainsandseedsarethendriedatalowenough temperature (108°F) toensureenzymeprotection.EssenceBreadscanbeusedasalivealternativetooverlyprocessedbakedbread,inrawichesoraspizzacrusts.YoucandryEssenceBreadsslightlyforasoft,doughytexture,ordry the bread totally for a crispy texture thatmakes great chips and crackersandincreasesitsstoragetime.Grainsareattheirnutritionalpeakwhenthesproutingtailisaslongasthe
grain itself. I recommend processing the sprouted grains through ahomogenizingjuicerwiththejuicingplateandaddingasmallamountofwaterto keep it lubricated. (Added water is needed only when the grains aren’talreadymoistandeven—then,just1or2tablespoonspercupofgrainswilldothejob.)Besuretoputacontainerwherethejuicenormallycomesouttocatchexcess gluten or water. Too much gluten can be difficult to pass through thebody. Removing the glutinous part of the grain makes for easier digestion,especially of wheat, a grain known for its high gluten content. Buckwheatcontainsnoglutenandmakesawesomebread.Thepulp that comesoutof thefront of the juicer is the usable part of the grain. If a homogenizing juicer isunavailable, thegrain canbeground ina foodprocessor, adding just enoughwater to formasmoothpaste.Thedoughcanbeshaped into loaves,sticks,orflatcrusts.
HerbedEssenceBread
Breadsmadewithherbsarearomaticandsavory.Inadditiontotraditionalsquareloaves,thisbreadmaybepressedintoflatcirclesorsquares,roundedloaves,orevenstarsorhearts.
MAKES4LOAVES
2cupssproutedgrain,suchaswheat,rye,kamut,quinoa,orbarley2tablespoonsmincedfreshflat-leafparsley2tablespoonsmincedfreshcilantro2tablespoonsmincedfreshbasil¼cupshreddedcarrot2tablespoonsmincedonion1clovegarlic,pressed2cupsflaxseeds
Grindthegrain inahomogenizingjuicerandplace it ina largebowl.Addtheparsley,cilantro,basil,carrot,onion,andgarlic to thegrainandmixwell. Inablender cup or blender, grind the flax seeds into a fine powder. Add the flaxpowder to thebowl andmixwell.Divide thedough into4 equalportions andpresseachintoaloaforanothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
Apple-CinnamonEssenceBread
Thisbreadisagreatbreakfasttreat.Ittasteslikeappleturnovers.
MAKES4LOAVES
4cupssproutedgrain,suchaswheat,buckwheat,orkamut7seeded,soakeddates,drained1cupshreddedapples(1to2apples)1cupchoppedwalnuts2teaspoonsgroundcinnamon
Grindthegrain,dates,andapplesinahomogenizingjuicerandplaceinalargebowl.Stir in thewalnutsandcinnamonandmix thoroughly.Divide thedoughinto4equalportionsandpresseachintoa loaforanothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
Carrot-AlmondEssenceBread
Carrotbreadisverymuchlikeadoughycarrotcake.Thisbreadisagreatbreakfasttreat.
MAKES4LOAVES
4cupssproutedgrain,suchasryeorwheat5seeded,soakeddates,drained1cupsproutedalmonds2carrots,shredded(about2cups)2teaspoonssoakedcarawayseeds,drained
Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercupor blender, pulse the dates and the almonds until they forma thick paste.Add the date mixture to the bowl containing the grain. Add the carrots andcarawayseedsandmixthoroughly.Dividethedoughinto4equalportionsandpresseachintoaloaforanothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
FruitandNutEssenceBread
Sweetbreadsareespeciallygoodforalmondbutterandjellyrawichesorasasimple,delicioussnack,allontheirown.
MAKES4LOAVES
4cupssproutedgrain,suchaskamutorrye5seeded,soakeddates,drained¼cupsproutedalmonds¼cupsoakedraisins,drained2tablespoonschoppedwalnuts
Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercuporblender,pulsethedatesandalmondsuntilchunky.Addthedatemixtureto the bowl containing the grain. Add the raisins and the walnuts and mixthoroughly.Dividethemixtureinto4equalportionsandpresseachintoaloaforhalf-domeshape,2to3inchesatpeak.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
Caraway-OnionEssenceBread
Thissavorybreadhasanicespicytastetoit.
MAKES4LOAVES
2cupssproutedgrain,suchasbuckwheatorrye1smallonion,diced1clovegarlic¼cupsoakedcarawayseeds,drained
Grindalloftheingredientsinahomogenizingjuicer,placeinalargebowl,andmix thoroughly.Divide the dough into 4 equal portions and press each into aloaforanother shape.Usingoneof themethodsdescribedhere,dehydrate thebread for 8 hours and flip. Dry for 12 to 15 hours more, depending on themoistureleveldesired.
PumpkinButter
Pumpkinsareacucurbitand,likemostoftheircousins,haveaslightlystarchyandbittertastewheneatenraw.Soakingpumpkinscangreatlyimprovetheirflavor.ServethisspreadonFruitandNutEssenceBreadortoppedwithNutCrèmeasadessert.
SERVES4
1pumpkin(approximately3pounds),suchassugarpiepumpkinorsweetpumpkinJuiceof1lemon1cupsoakedpecans,drained1cupseeded,soakeddates,drained1teaspoongroundcinnamon1teaspoonfreshlygroundnutmeg1teaspoonpurevanillaextract
Peelandseedthepumpkin,reservingtheseedsforanotheruse.Cutthefleshintochunks(youshouldhaveabout4cups).Placethepumpkinfleshinalargebowl,coverwithwater,addthelemonjuice,andsoakovernight.Drainandrinsethepumpkinanddrainagain.Inahomogenizingjuicer,homogenizethepumpkinwiththepecansanddates
andplaceinalargebowl.Mixinthecinnamon,nutmeg,andvanillaandserve.
BabaGhanoush
ThisMiddleEasterndishisheartyandearthy.Thelongeryoumarinatetheeggplant,thebetteritgets.ServethebabaghanoushwithSproutedHummus,Falafel,orTabouli.
SERVES4
1largeeggplant,seededandthinlyslicedGenerouspinchofsun-driedseasaltJuiceof1lemon1clovegarlic,crushed1teaspoonsproutedcuminseeds¼cuprawtahini1onion,mincedandrinsed¼cupmincedfreshflat-leafparsleyBraggLiquidAminos
Put theeggplant ina largebowl,coverwithwater,add theseasaltand lemonjuice,andsoakfor4to10hours.(Thiswillhelpcuretheeggplantandimproveitsflavor.)Drain.In a homogenizing juicer with the blank plate in place, homogenize the
eggplantwith the garlic and cumin sprouts into a large bowl. Add the tahini,onion,andparsleyandmixwell.StirintheBraggstotasteandserve.
SproutedHummus
Garbanzobeans,alsoknownaschickpeas,sprouteasilyandquickly.Whensproutinggarbanzos,makecertainnottooverfillthejar.Garbanzosexpandsorapidlythattheycanshatteraglassjar.Thebestflavorcomesfromusinggarbanzosthathavebeensproutedforoneday.
SERVES4
4cupssproutedgarbanzobeans¼cupchoppedfreshflat-leafparsley1clovegarlic¼cuprawtahini¼cupfreshlysqueezedlemonjuiceSun-driedseasalt
Inahomogenizingjuicerwiththeblankplateinplace,homogenizethegarbanzobeans, parsley, and garlic into a bowl. Place the tahini and lemon juice in ablenderandblend.Stirthelemon-tahinimixtureintothebeanmixture.Addseasalttotasteandserve.
Entrees
TribalWildRiceSaladMexicanWildRiceandTofuFestiveSproutedWildRiceTamalesTofuLoafAlmond-CornCroquettesSunflower-CarrotCroquettesFalafelMiddleEasternPlateAngelHairwithMarinaraLasagnaPestoPizzaandTraditionalPizzaFocacciaThaiCurryNoriRollsShangriLa
TribalWildRiceSalad
TribalWildRiceSalad
WildricegrowsasaseedalongthebanksoftheGreatLakes.NativeAmericansknownastheChippewastillhand-harvestthewildriceinthetraditionalmanneroftheirtribe:onepersonsteersthecanoewhiletheotherpullstheplantsintotheboat,threshingthericefromitsshaft.Wildriceisoneofthefewseedsthatwillsproutanaerobically(withoutoxygen).Soakthewildricefor3to5days,changingthewatertwiceaday.Lookforhulledhempseedsinhealthfoodstores.(Picturedhere)
SERVES4TO6
DRESSING4seeded,soakeddates,drained3to5tablespoonsBraggLiquidAminosornamashoyuJuiceof1lemon1teaspoonflaxoil
2cupssproutedwildrice1avocado,peeled,pitted,andcubed1yellowbellpepper,seededanddiced1Mauiorothersweetonion,mincedandrinsed1Romatomato,diced1mango,peeled,pitted,anddiced¼cuphulledhempseedsBlackandwhitesesameseeds,forgarnishChoppedalmonds,forgarnishYellowbellpepperstrips,forgarnish
Topreparethedressing,placethedates,3tablespoonsoftheBraggs,thelemonjuice,andflaxoilinablenderandprocessuntilcreamy.Addupto2tablespoons
oftheremainingBraggstotaste.In a large bowl, combine the sprouted rice, avocado, bell pepper, onion,
tomato,mango,andhempseeds.Addthedressingandtosswell.To prepare each serving, line a 2-cup bowl with plastic wrap and fill with
salad,packingthesaladfirmlyasyougountillevel.Placeanindividualservingplate over the top of the bowl and invert. Set the bowl aside and slowly peelaway the plastic wrap. Repeat for the remaining servings. Top each with asprinklingofsesameseedsandalmonds.Garnishtheedgesoftheplatewiththebellpepperstripsandserve.
MexicanWildRiceandTofu
Inmanyplaces,riceisastaple,orprimaryfoodsource.Wildriceisveryadaptableandcanbeseasonedwithavarietyofingredients.ThisentréehasadecidedlyMexicanflair.
SERVES4
3cupssproutedwildrice2smalltomatoes,diced2tablespoonsdicedonion2tablespoonsmincedfreshcilantro1redbellpepper,seededanddiced1yellowbellpepper,seededanddiced1clovegarlic,pressed¼cupBraggLiquidAminos,or1teaspoonsun-driedseasalt½teaspoonchilepowder½teaspooncayennepepperJuiceof½lime2cupsBasicTofuorBasicSeedCheeze
In a large bowl, combine the rice, tomatoes, onion, cilantro, bell peppers, andgarlic.AddtheBraggs,chilepowder,cayennepepper,andlimejuice,andtosswell.Servewiththetofuorseedcheeze.
FestiveSproutedWildRice
Sproutedblacklong-grainwildricehasarobusttasteandsmell.Theseedssproutinwater,whichyouchangetwiceaday.Whentheseedsarerinsed,theearthyaromarisesup.Takeadeepinhalationasyoupouroutthewater,andenjoythescent.
SERVES4TO6
5cupssproutedwildrice½onion,mincedandrinsed1redbellpepper,seededanddiced1cupcornkernels(approximately2earscorn)5tablespoonsBraggLiquidAminos3tablespoonspaprikaJuiceof1orange
In a large bowl, combine the rice, onion, bell pepper, and corn. Stir in theBraggs,paprika,andorangejuiceandserve.
Tamales
ThisrawadaptationoftheclassicMexicandishissimpletomakeandtastesdelicious.
SERVES4
1cupflaxseeds6cupscornkernels(approximately12earscorn)1cupdriedcilantro2teaspoonssun-driedseasalt2cupsMexicanWildRiceandTofu1cupRedPepper–ChipotleSalsa1cupStarFruitGuacamole
Inacoffeegrinderorfoodprocessor,grindtheflaxseedsintoafinepowder.Ina food processor, blend the corn, cilantro, salt, and flax powder until wellcombinedbutstillchunky.Forminto4patties,each½inchthickand6inchesindiameter,arrangeondehydratorsheetsorapieceofwaxedpaperonaflattray,anddryfor8 to10hours(seehere).Topeachpattywith½cupof therice,¼cupofthesalsa,and¼cupoftheguacamole.Enjoy!
TofuLoaf
Thesproutedtofugivesthisdishanicelighttexturewhilestillhavingaverymeatytaste.Foraricherversion,useseedcheeze(anyvariation)inplaceofthetofu.
SERVES4
2cupsBasicTofu1cupcarrotpulp(fromjuicingcarrots)½onion,chopped½stalkcelery,chopped2clovesgarlic,minced¼cupmincedfreshflat-leafparsley¼cuprawtahini2tablespoonsBraggLiquidAminos1tablespoonnutritionalyeast
Inalargebowl,combinealloftheingredientsandmixthoroughly.Linealoafpanwithapieceofplasticwrapandpressthetofumixturefirmlyintothepan.Inverttheloafpanontoaplate.Gentlyremovetheloafpanandsetaside,thencarefullypeel away theplasticwrap.Alternatively,youcanuseyourhands toformthetofumixtureintoaloafshape.Serve.
Almond-CornCroquettes
WeservedthisevolutionofcroquettesatTheRawExperienceduringaLivingThanksgivingcelebrationonMaui.
SERVES4
1cupsunflowerseeds1cupflaxseeds2cupssproutedalmonds4cupscornkernels(approximately8earscorn)2tablespoonsBraggLiquidAminos¼cupdicedonionAlmond-CuminDressing,fordrizzling2loavesCaraway-OnionEssenceBread,forserving
Inacoffeegrinderorfoodprocessor,grindthesunflowerandflaxseedsintoafinepowder.Inahomogenizingjuicerorafoodprocessor,homogenizeorfinelygrindtheseedpowders,sproutedalmonds,corn,Braggs,andonionandplaceinalargebowl.Formthemixtureintosmall,1½-inchloaves.Arrangeonaservingplate,drizzlewiththesaladdressing,andserve,accompaniedbythebread.
Sunflower-CarrotCroquettes
IfirstcreatedthisdelightfullittledishforahousewarmingpartythatIwashaving.Iservedthecroquettesshapedintostarsandhearts,andpeoplelovedthem.
SERVES4
6carrots,chopped3cupssoakedsunflowerseeds,drained1cupchoppedfreshcilantro¼cupdicedonion3tablespoonsBraggLiquidAminos2tablespoonsnutritionalyeastFreshherbs(suchasflat-leafparsleyordill),forgarnish
In a homogenizing juicer, homogenize the carrots and sunflower seeds into alargebowl.Mix in thecilantro,onion,Braggs,andyeastandformintoshapessuchascircles,stars,orhearts.Arrangeonaservingplatter,garnishwithfreshherbs,andserve.
Falafel
Falafel
ThesefalafelscanbepreparedascrustsforuseintheMiddleEasternPlate,ortheycanbemadeintomoretraditionalfalafelballs.Tomaketheballs,justfollowtheinstructionsbelowbutrollthemixtureinto1-inchballs,thendehydratethemforonly8to10hours.(Picturedhere)
MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS
6cupssproutedgarbanzobeans1cuplooselypackedfreshflat-leafparsleyleaves1cuprawtahini1cupfreshlysqueezedlemonjuice1onion,minced2tablespoonsgroundcumin6tablespoonsBraggLiquidAminos,or2tablespoonssun-driedseasalt1cupsesameseeds
Using a homogenizing juicer with the blank plate in place, homogenize thegarbanzobeans andparsley andplace in a largebowl.Place the tahini, lemonjuice,onion,cumin,andBraggs inablenderandblend.Stir the tahinimixtureinto the garbanzo paste. In a spice grinder, grind the sesame seeds into a finepowder.Mixintothegarbanzopaste.Pressinto¼-inch-thickcrusts,each4or8inchesindiameter.Usingoneofthemethodsdescribedhere,dehydratefor12to14hours,flippingatleastonceduringthedryingtime.
MiddleEasternPlate
Thisrecipeusesgarbanzobeanstomakeboththefalafel-stylepizzacrustandthehummusspread.
SERVES4
4falafelcrusts2cupsSproutedHummus1tomato,diced¼cupmincedonion,rinsed2tablespoonsdicedcucumber2tablespoonsmincedfreshcurlyparsley4sprigsmint,forgarnish4blackolives,forgarnish
Placeeachofthefalafelcrustsonanindividualservingplate.Spread½cupofthe hummus on top of each crust. Sprinkle the tomato, onion, cucumber, andparsleyevenlyoverthetopofeachcrust.Garnishwiththemintandolivesandserve.
AngelHairwithMarinara
Ihavealwaysbeenastrongbelieverthatthekeytopastaisinthesauce,notinthepasta.Spaghettiisjustflourandwater,muchlikepapier-mâché.Thenoodlesarejustacarrier.ServewithagreensaladandItalianDressingandHerbedEssenceBreadcutintotriangles.
SERVES4
2largezucchini1largeyellowsummersquash1large,fatcarrot1largeredbeetPinchofsun-driedseasalt2cupsRedSauce½cuppinenuts,finelyground½cuppittedandslicedolives⅛cupchoppedfreshbasil5dry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychoppedHerbedEssenceBread,cutintotriangles,forserving
Use a spiralizer to create spaghetti-like strands or a vegetable peeler to createlinguini-shaped “pasta” using the zucchini, squash, carrot, and beet.Rinse thevegetableswellandsoakinwaterwiththesaltfor1hour.Drain.Ineachof4servingbowls,placeone-quarterofthevegetables.Pour½cupof
the redsauceovereachserving.Topeachservingwithsomeof thepinenuts,olives,basil,andsun-driedtomatoesandservewiththebread.
Lasagna
OneoftheclaimstofameofTheRawExperiencewasthatwecouldmakeanycooked-fooddishinarawway.Wegotanumberofrequestsforarawlasagnaandcreatedthisrecipeinresponse.Forawhilewecalledit“Living,”buteventuallywewentbacktoitsoriginalname.VersionsofthisdishareservedinrawfoodandvegetarianrestaurantsthroughoutAmerica.
SERVES4TO8
1cupfilteredwater1cupfreshlysqueezedlemonjuice3tablespoonsBraggLiquidAminos1clovegarlic,pressed1teaspoondriedparsley1teaspoondriedbasil1eggplant,peeled2largezucchini,peeled1sweetonion,cutintorings1cupchoppedwalnuts4cupsRedSauce2cupsWhiteSauce
In a bowl, combine thewater, lemon juice, Braggs, garlic, parsley, and basil.Usingavegetablepeelerormandolinewiththethinnestblade,slicetheeggplantandzucchinilengthwiseintolongstrips.Placetheeggplant,zucchini,andonionin a shallow dish and pour the lemon juice mixture over the top. Marinateovernight.In a blender cup or coffee grinder, grind the walnuts into a fine powder.
Moistentheinsideofalasagnadishwithwaterandsprinklethebottomandsidesofthedishwith2tablespoonsofthewalnutpowdertocoat.Coverthebottomofthedishwithalayerofthemarinatedvegetablesandtopwith1cupofthered
sauce and ½ cup of the white sauce. Repeat three more times. Top with theremainingwalnutpowderandserve,ordehydratefor4hourstoconcentratetheflavorsandthenserve.
PestoPizzaandTraditionalPizza
AtTheRawExperienceinSanFrancisco,wealwayscameupwithdifferentpizzasasadailyspecial,butthesetwowerepermanentlyonthemenu.
SERVES4
4(8-inch)PizzaCrusts(recipefollows)1cupRedSauce1cupWhiteSauce1cupPrestoPesto½redtomato,diced½yellowtomato,diced1onion,mincedandrinsed1smallbeet,peeledandshredded½cuppinenuts,ground5purplebasilleaves,minced5greenbasilleaves,minced
Placeeachofthecrustsonanindividualservingplate.Spread½cupoftheredsauceovereachoftwoofthecrusts,followedby½cupofthewhitesauceovereach.Spread½ cupof the pesto on eachof the two remaining crusts.Top allfourwiththetomatoes,onion,beet,pinenuts,andbasilandserve.
PIZZACRUSTS
MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS
4cupssproutedwheat1clovegarlic,pressed¼cupmincedfreshflat-leafparsley¼cupmincedfreshcilantro¼cupmincedfreshbasil¼cupsproutedcuminseeds¼cupsoakedflaxseeds,drained1beet,peeledandshredded2carrots,shredded½cupmincedonion3tablespoonsBraggLiquidAminos
Using a homogenizing juicer, homogenize the wheat sprouts with the garlic,parsley,cilantro,basil,andcuminandflaxseeds.Placeinalargebowlandmixinthebeet,carrot,onion,andBraggs.Stiruntilwellmixed,andthenpressinto¼-inch-thickcrusts, each4or8 inches indiameter.Usingoneof themethodsdescribedhere,dehydrate thecrusts for12hours, flippingat leastonceduringthedryingtime.
Focaccia
Focaccia
Thisvegetable-toppedbreadisaclassicItalianmeal.It’slikepizzawithoutthesauces(Picturedhere).
SERVES4
GARLIC-HERBOIL½cupoliveorflaxoil1or2clovesgarlic,pressed4leavesfreshbasil1teaspoonmincedfreshrosemary
2cupsdry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychopped2redbellpeppers,seededanddiced10pittedolives,slicedcrosswise1smallsweetonion,minced1cuppinenuts,finelyground½cupchoppedfreshbasil4(8-inch)PizzaCrustsorHerbedEssenceBreads
TopreparetheGarlic-HerbOil,inabowl,combinealloftheingredients.Coverandallowtositovernight.Inabowl,combine thesun-dried tomatoes,bellpeppers,olives,onion,pine
nuts,andbasil.Placeeachofthecrustsonanindividualservingplate.Spread¼cup to ½ cup of the sun-dried tomato mixture over each crust. Drizzle eachfocacciawiththeGarlic-HerbOilandserve.
Clockwise,fromtopleft:TomYum,MellowMelon,ThaiCurry
ThaiCurry
ThailandhasbeenheavilyinfluencedbyIndianculture.India’sreligion,music,andespeciallytheirfoodhaveallbecomepartofThailand’sheritage.CurriesareoftenthoughtofasanIndianthing,butThaiversionsofcurryarejustasdivine.ServethisdishwithTomYum,ifdesired.(Picturedhere)
SERVES4
CURRYSAUCE1½-inchpiecefreshginger1cupsoakedpeanuts,drained1cupfresh,finelychoppedyoungcoconutmeat½cupcoconutwater1tablespoonrawalmondbutter2teaspoonsBraggLiquidAminos1clovegarlic,pressed1teaspoonturmeric1teaspooncurrypowderJuiceof1orange1Thaichile
¼headcauliflower,diced1smallcarrot,shredded¼headredcabbage,shredded½largecucumber,peeledandcutintohalf-moonsBasilleaves,forgarnishMungbeansprouts,forgarnish
Topreparethesauce,finelygratethegingeronagingergraterorfinegraterto
extract the juice (you shouldhave about1 tablespoon).Place theginger juice,peanuts, coconutmeat, coconutwater, almondbutter,Braggs, garlic, turmeric,curry powder, and orange juice in a blender and blend until smooth.Add theThaichiletotaste.Placethecauliflower,carrot,cabbage,andcucumberinabowl.Pourthesauce
overthevegetables,garnishwiththebasilandbeansprouts,andserve.
NoriRolls
NoriRolls
ThiswasthemostpopulardisheveratTheRawExperience,wherewewouldsometimesmakeuptofiftynorirollsaday.Noricanberolledusingabamboosushimatorbyhand.Onceitisrolled,ittakesskilltocut.Besuretouseawetserratedknifeandtokeeptheseamsidedown.Ittakesskillandpatiencetomasternorirollingandcutting,butonceyoufigureitout,it’sasnap.Noriisveryversatile,andmanydifferentthingscanberolledinside.Experimentwithyourownfavoriteflavors.(Picturedhere)
SERVES4
4sheetsnori(dried,nottoasted)3cupslooselypackedfieldgreens1cupFestiveSeedCheeze1cupCarrot-AlmondPâté1avocado,peeled,pitted,andsliced1carrot,cutinto⅛-inch-thickstrips1beet,peeledandcutinto⅛-inch-thickstrips1cuplooselypackedsunflowersprouts¼cupsesameseeds,forgarnish
Foreachroll,placeanorisheetonasushimatorthecounter,shinysidedownwiththeridgesrunningvertically.Layafewgreensonthesheet1inchfromoneedge.Coverwith¼cupoftheseedcheezeand¼cupofthepâté.Topwithone-quartereachoftheavocado,carrot,beet,andsprouts.Foldthenorisheetinhalfandfirmlyenvelopthecontentsbytuckingthefoldedsheetedgeunderneaththecontents. Roll the nori sheet into a cylinder, wrapping the contents firmly.Moistentheoutsideedgeofthenorisheetandseal.Letsit,seamsidedown,for2 minutes. Cut into 8 to 10 serving pieces with a wet serrated knife. Servegarnishedwiththesesameseeds.
ShangriLa
ThemysticlandoftheimmortalsisknownintheFarEastasShangriLa,andthisdishwilltransportyouthere.ThisAsian-inspireddishisadeliciousremedyforastir-frycraving.Whenitwasfirstinvented,itwasactuallycalled“Stir-Free.”
SERVES4
¼cupBraggLiquidAminos1½cupsfilteredwaterJuiceof1lemon1headbroccoli,chopped1largecarrot,shredded½smallheadnapacabbage,shredded
SEVEN-STARSAUCE3-inchpiecefreshginger1cuppinenuts,soaked2hoursanddrained4seeded,soakeddates,drained2tablespoonsrawtahini2tablespoonswhitemisoFilteredwaterasneeded
¼cupchoppedgreenonion,forgarnish1tablespoonblacksesameseeds,forgarnish
Inalargebowl,combinetheBraggs,water,andlemonjuice.Addthebroccoli,carrot,andcabbage.Letsitfor1hourorupto10hours.Topreparethesauce,finelygratethegingeronagingergraterorfinegraterto
extract its juice (youshouldhaveabout2 tablespoons).Place theginger juice,
pinenuts,dates,tahini,andmisoinablenderandblend,addingwaterasneededtocreateacreamyconsistency.Drainthemarinatedvegetablesandtransfertoaservingbowl.Pourthesauce
over the vegetables and mix well. Garnish with the green onion and sesameseedsandserve.
Desserts
CarobDevastationBrowniesRawFruitPiesCoconutCustardLemonBarsFrozenFudgeBananaBreadOat-DateRawiesSesameRawiesCarob-HazelnutTorteBlissBallsCashewSauceBuckiesUltimateSundaeCarrotKakeSix-LayerCarobKakeAppleKake
CarobDevastation
Thecreationofthisrecipewasacelebratorymomentintheworldofrawcuisine.IalwaystoldstoriesaboutacakeIlovedcalled“chocolatedevastation,”whichwasservedatanupscalerestaurantnamedLuma,inNewYorkCity.AtTheRawExperience,wecameupwiththisrawversionofacarobcake.IdubbeditCarobDevastationinhonorofmyfavoritecake,anditbecameapermanentfeatureonourmenu.
SERVES8TO10
1cupsproutedalmonds2cupsseeded,soakeddates,drained1cupsoakedraisins,drained1tablespoonpurevanillaextract3cupscarrotpulp(fromjuicingcarrots)2cupschoppedwalnuts2cupssunflowerseeds1cupfresh,finelychoppedcoconutmeat1cuprawcarobpowder2cupsNutCrème
In a food processor, grind the almonds, dates, raisins, and vanilla. In a largebowl,mix thecarrotpulpwith thealmondmixture. Ina foodprocessor,grindthewalnutsandsunflowerseedsintoafinepowder.Inaseparatebowl,mixthepowderedwalnutsandsunflower seeds, thecoconut, andcarob.Graduallyaddthe dry coconutmixture to thewet almond carrotmixture and stirwell.On aservingplate,formintoacakeshapeandspreadthenutcrèmeoverthetop.
Brownies
Brownies
ThesebrownieswereoneofthefirstrawdessertsIattempted,thankstomyfriendSena,whotaughtmehowtomakethem.WheneverIvisitedherhouse,shewouldhavetheseintherefrigeratorwaitingforme.(Picturedhere)
SERVES8TO10
2cupsdriedfigs,soakedinwateruntilsoftanddrained2cupsseeded,soakeddates,drained2cupssproutedalmonds½cuprawcarobpowder2tablespoonspurevanillaextract2cupsNutCrème
In a homogenizing juicer with the blank plate in place, homogenize the figs,dates,andalmondsintoabowl.Addthecarobpowderandthevanillaandmixwell.Form¼cupofthemixtureintoa1-inchsquareanddrizzle2tablespoonsof the nut crème on top. Repeat for the remaining brownies. Refrigerateovernightbeforeserving.
RawFruitPies
Nooneisreallycertainwhomadethefirstrawfruitpie.IlearnedfromLennyWatson,LennylearnedfromViktorasKulvinskas,andwhoknowswhereViktorasfoundoutaboutit—Ihaven’taskedhimyet.AllIknowisthatitjustkeepsgettingbetter.OurpiesatTheRawExperiencewere“tolivefor,”andmanyknewusasthefolkswhoputthepieinPaia.Thesepierecipesbelowarereallyjustguides.Becreativeandyourtalentwillamazeyou.
SERVES8(MAKESONE9-INCHPIE)
CAROBALMONDCRUST1cupsproutedalmonds5seeded,soakeddates,drained¼teaspoongroundcinnamon¼teaspoongroundallspice1tablespoonrawcarobpowder
WALNUTZINGCRUST1cupsproutedwalnuts5seeded,soakeddates,drained¼teaspoongroundcinnamon¼teaspoonfreshlygratedlemonzest
PRALINECRUST1cupsproutedpecans5seeded,soakeddates,drained¼teaspoonpurevanillaextract¼teaspoonfreshlygroundnutmeg
NUT-FREECRUST
1cupdriedbananapieces5seeded,soakeddates,drained¼teaspoongroundcinnamon¼teaspoongroundallspice
Oil,forgreasingpan(optional)Rawcarobpowder,fordusting
NUTCRÈME5dates,seeded1cupfilteredwater1cupsoakednuts(suchascashews,almonds,orhazelnuts),drained
4cupsfreshfruitpieces(suchasblueberries,papaya,banana,cherimoya,sapote,orshreddedcoconut)½cupberries,forgarnish1papaya,peeled,seeded,andsliced,forgarnish
Toprepareanyofthefourcrusts,placealloftheingredientsinafoodprocessorandpulseafewtimestocombine.Continuegrindinguntil themixtureformsathickpaste.Oilormoistenwithwater a9-inchpieplateand sprinklewith thecarobpowdertocoat(thecarobpowderkeepsthepiecrustfromstickingtotheplate).Formthecrustmixtureintoaballandpressitfromthecenterofthepieplateouttowardtheedges,spreadingasevenlyaspossible.Setaside.To prepare the nut crème, place the dates in a small bowl, cover with the
water, and soak for about 1 hour, or until soft.Drain, reserving¼ cup of theliquid.Placethedates,reservedliquid,andnutsinablenderorblendercup,andgrinduntilsmooth.To prepare the fruit, you may slice it, purée it, leave it whole, or any
combinationofthethree.Fillthepiecrustwiththepreparedfruit.Topwiththenutcrèmeandgarnishwiththeberriesandpapayaslices,arrangedinasunburstformation.
CoconutCustard
ThissmoothandcreamydessertisaHawaiianspecialty.InoldHawaii,itwasacustomtoplantfivecoconuttreesforeachchildborn.Thiswastoprovideallofthebasicfood,clothing,andsheltertheywouldneed.TodaythereisanabundanceofcoconutsinHawaii,andthiscustardisatrue“localkine”recipe.
SERVES2TO4
2dates,seeded½cupfilteredwater2cupsfresh,finelychoppedyoungcoconutmeat1teaspoonpurevanillaextract
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inablendercuporsmallfoodprocessor,blendthedatesalongwiththeir soakingwater, the coconut, and thevanilla into a smooth custard.Spoonintoindividualbowls,refrigerateuntilchilled,andserve.
LemonBars
Theseeasysnackbarsdryquicklyandhaveatangy,sweetflavor.
SERVES4
1cupsproutedoats1cupsoakedalmonds,drained½cupseeded,soakeddates,drained3tablespoonsfreshlygratedlemonzestJuiceof1lemon
Using a homogenizing juicer, homogenize the oats, almonds, and dates untilsmooth. Transfer the mixture to a large bowl andmix in the lemon zest andjuice. Press evenly into an 18-inch dehydrator tray, spreading it½ inch thick.Usingoneof themethodsdescribedhere,dehydrate thebarsfor18hours.Cutout of the tray into bars and dry longer. The bars shouldn’t be super sticky.Refrigerateuntilchilledandserve.
FrozenFudge
Thisfudgeissweetandsemiaddictive.Manyofmystudentshavethisrecipeandmakeitadailystapleintheirhomes.Thisstufftastessogoodandmeltsinyourmouth—justbecarefulnottoeattoomuch!
SERVES6TO10
1cupdates,seeded1½cupsfilteredwater1tablespoonpurevanillaextract1½cupsnutbutter(suchasalmondorhazelnut)1½cupsrawcarobpowder½cupdriedshreddedcoconut
Placethedatesinabowl,coverwiththewater,andsoakforaboutanhour,oruntilsoft.Drain,reservingtheliquid.Placethedatesandvanillainablenderandblenduntilsmooth,slowlyaddingthesoakingwaterasneededtoformacreamyconsistency.Transfer thedatemixture to a largebowl, add thenutbutter, andstir tocombine. Ina separatebowl,mix thecarobandcoconut.Graduallyaddthedrycarobmixturetothewetdatemixture.Stirwell.Pressevenlyintoa10by18-inchbrowniepan,1 inch thick,and freezeuntil firm,about3hours.Toserve,cutinto1-inchsquares.
BananaBread
Bananasareactuallyanherbplant,notafruit,andweeatitsfloweringstalk.Therearehundredsofvarietiesofbananas,andtheygrowwildalloverMaui.Abananatreecangrowfromseedtofruitinjustninemonths.Theseprolifictreesprovideanexcellentsourceofnourishmentandenergy.Thisistruegorillafood.
SERVES4
½cupseeded,soakeddates,drained4to6bananas,peeledandthicklysliced(about4cups)1cuprawwheatgerm1cupsproutedoatsorbuckwheat
In a food processor, blend all of the ingredients until well combined but stillchunky. Form the mixture into small patties and place on a dehydrator tray.Using one of themethods described here, dehydrate for 18 hours, flipping atleastonceduringthedryingtime,andthenserve.
Oat-DateRawies
It’sgreattobeabletomakequickandtastydesserts.Thesesimpletreatskeepwellandarefabuloustobreakoutwhenunexpectedcompanystopsinforarawieandaglassofnutmylk.
SERVES4TO6
2cupssproutedoats1cupseeded,soakeddates,drained1cupsoakedraisins,drained1tablespoongroundcinnamon
Usingahomogenizing juicer,homogenize theoatsanddatesuntil smoothandplaceina largebowl.Stir in theraisinsandcinnamon.Foreachrawie,form2tablespoonsofthedoughintoaball,placeonadehydratortray,andpressintoa½-inch round. Repeat for the remaining rawies. Using one of the methodsdescribedhere,dehydratetherawiesfor18hours,oruntildry,andthenserve.
SesameRawies
SesameRawies
Thesesweetlittlerawiesarequickandeasytomakeandhaveagreatcrunchwhenfullydried.(Picturedhere)
SERVES4TO6
2cupssproutedsesameseeds1cupsunflowersprouts1½cupsseeded,soakeddates,drained1tablespoonpurevanillaextractPinchofblacksesameseeds,forgarnish
Usingahomogenizingjuicer,homogenizealloftheingredientsuntilsmoothandplace in a largebowl.Form into½-inchballs andplace themonadehydratortray.Usingoneofthemethodsdescribedhere,dehydratetheballsforabout12hours,oruntilfirm.Garnishwiththesesameseeds,andthenserve.
Carob-HazelnutTorte
WhenIwasvisitingSanFranciscoin1995,IhelpedthiscrazycatJulianostartarestaurantcalledRAW.Eventually,IboughtRAWandturneditintoTheRawExperience,butbeforethen,whenRAWwasbeingborn,oneofthefirstthingsInoticedwasthatJulianohadnodessertsonthemenu.IinventedthistorteanditbecamethefirstdessertservedatRAW.Soonafter,IwasaskedtoprinttherecipeintheSanJoseMercuryNews.Ireceivedhundredsofcallsaboutitfrompeoplewholovedit.ThisrichandfillingtreatbecameastandardatTheRawExperience.
SERVES8TO12
2cupsseeded,soakeddates,drained3cupsoakedhazelnuts,drained1cuprawcarobpowder½cupdriedshreddedcoconut2tablespoonspurevanillaextract2cupsNutCrème1cupCarobSauce1cupblackberries,forgarnishMintleaves,forgarnish
Usingahomogenizingjuicer,homogenizethedatesandhazelnutsandplaceinalarge bowl. Mix in the carob powder and coconut. Add the vanilla and mix.Usingwethands,roll themixtureintoaball.Onaservingplate,presstheballinto a flat circle, 1 inch thick.Topwith the nut crème and drizzlewith carobsauce.Garnishwiththeblackberriesandmintleaves.
BlissBalls
ThisrecipeforthesefantasticlittletreatsisoneoftheoldestrecipesIknow.Asachild,Ilearnedtomakenut-butterrefrigeratorballs.TheseBlissBallsaretherawevolutionofmymother’srecipe.Manypeopletellmeoftheblissfulexperiencetheygetfromeatingthismostdelectableofdesserts.
SERVES4TO6
1cupsproutedoatsorBuckies1cupseeded,soakeddates,drained1cuprawnutbutter(suchasalmondorhazelnut)½cupsoakedraisins,drained1teaspoonpurevanillaextract¼cuprawcarobpowder1tablespoongroundcinnamon1cuprawwheatgermorsunflowerseeds,groundintoafinepowder(ifneededtodryoutmix)1cupsesameseeds
Ina foodprocessor,mix theoats, dates,nutbutter, raisins,vanilla, carob, andcinnamon.Addthewheatgermonlyiftheoatmixtureisrunny.Theoatmixtureshouldbetacky,likecookiedough.Spreadthesesameseedsonatrayorplate.Rollthenutmixtureinto1-to2-inchballs,thenrolltheballsinthesesameseedstocoatandserve.
CashewSauce
Thisfabuloussauceisasmootherversionofourstandardnutcrème.Usethisoneonanydessert,orjustdipFruitRawiesinit.
MAKES2CUPS
1cupsoakedcashews,drained4seeded,soakeddates,drained1teaspoonpurevanillaextract¼cupfilteredwater
Combine all of the ingredients in a food processor or blender and blend untilsmooth.
Buckies
Thisrecipeisoneofthegreatesteverinvented.Buckiesareasproutedbuckwheatsnacktreat,cereal,saladtopping,andmore.Theirnutritionalvalueisveryhighandthetasteisdelectable.Thisispossiblythecrunchiesttreatintheworldofrawfoods.
SERVES4
2cupsdates,seeded2cupsfilteredwater1teaspoonpurevanillaextract4cupssproutedbuckwheat,welldrained
Place thedates inabowl, coverwith thewater, and soak for about1hour,oruntilsoft.Drain,reserving½cupoftheliquid.Placethedates,reservedliquid,andvanillainablenderandblend.Pourthedatemixtureintoalargebowl,addthebuckwheatsprouts,andmixwell.Usingoneofthemethodsdescribedhere,spreadthemixture½inchthickontheappropriatedryingsurfaceanddehydratethebuckiesfor7to10hours.Crumbleapartanduseasatoppingorjusteatasasnack.
UltimateSundae
SomethingsimilartothisgreatdessertrecipecamewithmyChampionJuicer.Itisnicetoknowthatthepeoplewhomakethisveryversatilejuicerenjoythesimplicityofrawicecream.Thisdessertisatruewinner.
SERVES2TO4
6bananas,peeled,frozen,andthicklysliced11strawberries,frozen2cupsfresh,finelychoppedcoconutmeat2cupsCashewSauceorCarobSauceBerriesorchoppedwalnuts,forgarnish
Using a homogenizing juicer with the blank plate in place, homogenize thebananas, strawberries, and coconut separately.Transfer equal amounts of eachhomogenizedfruittoindividualbowls.Stirthehomogenizedfruitsineachbowluntil swirled. Top each with some of the cashew sauce and berries, or carobsauceandcrushedwalnuts,andserveimmediately.
CarrotKake
Thisdeliciousdessertisassimpleascanbe.Carrotpulp(thepartthatisleftwhenjuiceisremoved)isaveryversatilesubstancethatissweet,light,andeasytoform.Thisrecipeisaperfectwaytomakeuseofitsmanyvirtues.
SERVES8TO12
FROSTING1½cupssoakedcashews,drained½cupseeded,soakeddates,drained¼cupfreshlysqueezedlemonjuice1tablespoonpurevanillaextract
3cupssproutedalmonds2cupsseeded,soakeddates,drained2cupssoakedraisins,drained6cupscarrotpulp(fromjuicingcarrots)1tablespoonfreshlygratedlemonzest1tablespoonfreshlygratedorangezest1tablespoongroundcinnamon½tablespoonfreshlygroundnutmeg1tablespoongroundcardamom
Toprepare thefrosting,place thecashews,dates, lemonjuice,andvanilla inablenderandblenduntilsmooth.Setaside.Toprepare thekake,usingahomogenizingjuicer,homogenize thealmonds,
dates,andraisinsintoalargebowl.Addthecarrotpulp,lemonandorangezests,cinnamon,nutmeg,andcardamom,andmixwell.Onaservingplate,formintoacakeshapeandtopwiththefrosting.Refrigerateuntilchilledbeforeserving.
Six-LayerCarobKake
Thisfabulouscakewasoriginallycreatedforawedding.Thesecakescanturnoutbeautifullyifyoudecorateandgarnishthemwell,sobeartistic.
SERVES10TO12
6bananas2cupsseeded,soakeddates,drained½cuprawwheatgerm2cupsrawcarobpowder1cupsproutedwalnuts
CAROBSAUCE4seeded,soakeddates,drained¼cuprawcarobpowder2tablespoonsoliveoil
3cupsNutCrème
Using a homogenizing juicer, homogenize the bananas, dates, wheat germ,carob,andwalnuts intoabowl.Divide thedough into sixequal-sizeballsandform six round, flat layers of similar width and diameter. Using one of themethodsdescribedhere,dehydratethedoughfor12hours,oruntildry.Topreparethesauce,placethedates,carobpowder,andoliveoilinablender
cuporblenderandblendwell.Toassemblethecake,placeoneofthesixlayersonaplate.Spread½cupof
the nut crème over the layer.Continue layering, alternating cake and frosting,withthenextfivelayers.Generouslyfrostthetopandsidesofthecake.Drizzlewiththecarobsauceandserve.
AppleKake
Thisultimatelyhealthycakeisalightandspicydessertthatletsyouhaveyourcakeandeatit,too.
SERVES4TO6
1cupflaxseeds½-inchpiecefreshginger1cupsproutedoats1cupseeded,soakeddates,drained1teaspoongroundcinnamon,plusadditionalforgarnish1teaspoonfreshlygroundnutmeg1tablespoonfreshlygratedlemonzest2apples,peeled,cored,andshredded(about1½cups)NutCrème(optional)
Inaspicegrinderorblendercup,grindtheflaxseedsintoafinepowder.Finelygratethegingeronagingergraterorfinegratertoextractthejuice(youshouldhave about 1 teaspoon). In a food processor, process the flax seed powder,ginger juice, oats, dates, cinnamon, nutmeg, and lemon zest until smooth.Transfertoabowlandfoldintheshreddedapples.Formthemixtureintoacakeshape, 4 inches thick and 9 inches in diameter. Using one of the methodsdescribedhere,dehydratethecakefor4to6hours,untilithasadryouterlayerandfeelsfirmtothetouch.Frostwiththenutcrème,sprinklecinnamonontoptogarnish,andallowtosetintherefrigeratorforabout2hoursbeforeserving.
ReadingList
Following is a list of somebooks aboutor relating to raw foods.Someof thetitlesareoutofprint,butyoumaybeabletospecialorderthemviabooksellersorfindtheminused-bookstores.
FruitarianismandPhysicalRejuvenationbyO.L.M.Abramowski,MD
LightEatingforSurvivalbyMarciaAcciardo
BlatantRawFoodistPropagandabyJoeAlexander
JuelAnderson’sSeaGreenPrimer:ABeginner’sBookofSeaweedCookerybyJuelAnderson
Nature’sFirstLawbyStephenArlin,FouadDini,andDavidWolfe
TheGardenofEdenRawFruitandVegetableRecipesbyPhyllisAvery
BooksbyElizabethBaker:UnCookbookGourmetUnCookbook
Digestion,Assimilation,Elimination,andYoubyEdBashawandMichaelDiogo
BooksbyVictoriaBidwell:GetWellRecipesfromtheGardenofEdenSimplyGood
EatingWithoutHeatingbySergeiandValyaBoutenko
BooksbyPaulBragg:SouthSeaCultureoftheAbdomenSaltFreeHealthSauerkrautCookbook
LivingFoodsforRadiantHealthbyElaineBruce
RegenerativeDietbyDr.JohnR.Christopher,N.D.,M.H.
RejuvenationDietbyDr.J.Christopher
LivingFoodsforOptimumHealthbyBrianClement
LivingFoodsLifestylebyBrendaCobb
RainbowGreenLive-FoodCuisinebyGabrielCousens
HowtoDryFruitbyDeannaDeLong
LivingFoodsbyGeorgeandDorisFathman
TheRawFoodPrimer
bySuzanneAlexFerrara
FeastingonRawFoodsbyCharlesGerras
StalkingtheWildAsparagusbyEuellGibbons
CompleteNutritionalHealthFactsbyHealthResearch
TheSecretsofSpirulinabyChristopherHills
ILiveonFruitbyEssieHoniballandTerryC.Fry
EnzymeNutritionbyDr.EdwardHowell
EydieMae’sNaturalRecipesbyEydieMaeHunsburgerandChrisLoeffler
DelightsoftheGardenbyImarHutchins
BooksbyBernardJensen:TheRealSoupandSaladBookBlendingMagicTheHealingPowerofChlorophyll
TheLifeFoodRecipeBookbyAnnieandDavidJubb
SweetTemptationsbyFrancesKendall
LiveFoodJuicesbyH.E.Kirshner
FruittheFoodandMedicineforManbyMorrisKrok
BooksbyViktorasKulvinskas:Survivalintothe21stCenturyLoveYourBodySproutfortheLoveofEveryBodyLifeinthe21stCentury
VibrantLivingbyJamesLevin,MD,andNatalieCederquist
Elaina’sPureJoyKitchenbyElainaLove
DryIt—You’llLikeItbyGenMacManiman
WheatgrassJuice:GiftofNaturebyBetsyRussellManning
BooksbyElysaMarkowitz:WarmingUptoLivingFoodsLivingwithGreenPower
RawsomebyBrigitteMars
MetaphysicsofRawFoodsbyStellaMcDermott
BooksbySteve“theSproutman”Meyerowitz:
Sproutman’sKitchenGardenCookbookRecipesfromtheSproutmanWheatgrass:Nature’sFinestMedicine
SproutsbyEstherMunroe
TheRawLifebyPaulNison
RawFoodTreatmentofCancerbyKristineNolfi,MD
TheCompleteBookofSpicesbyJillNorman
BooksbyFrédéricPatenaude:TheRawSecretsSunfoodCuisine
HookedonRawbyRhio
DiningintheRawbyRitaRomano
Herbs&ThingsbyJeanneRose
SoupsAlivebyEleanorRosenast
VitalCreationsbyChadSarnoCerealGrassbyRonaldSeibold
RawGourmetbyNomiShannon
AngelFoodsbyCherieSoria
RawKidsbyCherylStoycoff
BooksbyEdmondBordeauxSzekely:EsseneGospelofPeaceScientificVegetarianismTheBookofLivingFoodsTheEcologicalHealthGarden
TropicalFruitbyDesmondTate
RawbyCharlieTrotterandRoxanneKlein
LivingCuisinebyRenéeUnderkoffler
TheGreatExoticFruitBookbyNormanVanAken
TheOriginalDietbyKarenCrossWhyte
BooksbyDr.AnnWigmore:BeYourOwnDoctorTheWheatgrassBookTheSproutingBookTheHealingPowerWithinHealYourBody
RecipesforaLongerLifeNaturama
TheCompleteBookofRawFoodbyvariousauthors
Glossary
ACIDOPHILUS:Atypeofhelpfulbacteriausedindigestion.AMYLASE:Adigestiveenzymefoundinsaliva.ASSIMILATION:Theabilitytoreceivenutrients.BIOACTIVE:Foodwithitslifeforce.BIODYNAMIC:Awayoforganicfarming.BIOGENIC:Promotinglife.CHARGE:Toinduceanelectricalcurrentandstoreit.COMPOST:Thebreakdownoforganicmaterials.CONVENTIONALLYGROWN:Grownwithchemicalsandpesticides.CULTIVATED:Grownforthepurposeofeating.CULTURED:Foodwithhealthybacterialivingonit.DEHYDRATED:Foodwithwaterevaporatedfromit.ELIMINATION:Theexpulsionofwastematterfromthebody.ENEMA:Amethodofcleansingthecolonusingwater.ENZYME:Substancethatsplitsfoodintoitsvitalparts.EVAPORATE:Toremovewaterbyusingwarmth.EXFOLIATE:Stimulatingtheskintoreleasetoxins.FASTING:Theremovalofsomethingfromdailypractice.FECALMUCOIDMATTER:Oldmaterialstucktothecolonwalls.FORAGING:Findingwildfoodorquestingforfood.FRUIT:Anywater-richfoodsurroundingaseed.GERMINATION:Thebeginningprocessofsprouting.
GRAIN:Anyaffixedhullseedthatgrowsasagrass.HERB:Anygreenplantwhoseleavesareedible.HYBRID:Anyfoodthathasbeenbred.INTENTION:Thefocusofpositiveenergytowardagoal.MACROBIOTIC:AnAsiansystemofeatingseasonalandmostlycookedfoods.NATURAL:Doingthingsinharmonywithnature.NUT:Aseedthathasaremovableshellandgrowsontrees.ORGANICALLYGROWN:Grownwithouttheuseofchemicals.PAPAIN:Adigestiveenzymefoundinpapaya.PREDIGESTED:Easiertoassimilateduetolivingbacteria.PREPARING:Creatingarawfoodmeal.REMINERALIZE:Tointroduceorganicmineralstowater.SPROUT:Theyounggrowthofafutureplant.VEGAN:Noanimalproducts,meat,dairy,oreggs,andhoney-free.WILD:Producedbynaturewithoutanyhelpfromman.WISDOM: Experience (whatwe do) plus knowledge (whatwe learn). A trueunderstandingaboutsometeachingsthatwecanpassontootherstohelpbenefittheirlife.
Index
algae,Seealsospirulinaalmonds
Almond-CornCroquettesAlmond-CuminDressingAlmondMylkAlmond-Onion-ParsleySoupApple-AlmondSoupBanalmondBlissBanalmondMylkBrowniesCarobAlmondCrustCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrotKakeCauliflowerChowderCeleryandAlmondButterCreamofBroccoliSoupCurriedAlmondSoupFruitandNutEssenceBreadLemonBarsNutBlissNutShakeRosySeaSoup
sproutingSunnyRedPepperPâté
Aloe,SweetLimeandAngelHairwithMarinaraapples
Apple-AlmondSoupApple-CinnamonCupApple-CinnamonEssenceBreadAppleKakeApplesauceAppleswithGingerChutneyAppleZingBanaberryCinnamon-AppleSproutedWheatFlaxativeFruitRootIntestinalCleanseSunshineWaldorfSaladWhiteDelight
assimilationavocados
Avocado-ParsleyDressingBanacadoCreamyHerbDressingRichandCreamySeedCheezeSpirulina-AvocadoSoupStarFruitGuacamoleTraditionalGuacamole
BabaGhanoushbananas
BanaberryBanacadoBanalmondBlissBanalmondMylkBananaBreadBanana-DatePuddingBananaMylkComplementaryFlaxativeFreedom’sFrothGreenDreamMangoPuddingNutBlissNut-FreeCrustNutShakePapayaFundaeSix-LayerCarobKakeStorangeSmoothSunshineTangyTangoThinMintTropicalAmbrosiaUltimateSundaeWhiteDelight
BasicSeedCheezeBasicTofubeans,Seealsogarbanzobeansbeets
BorschtCashew-BeetPâtéIronLion
bellpeppersChileMoleCreamyRedPepperSoupFocacciaGreenPapayaSaladMexicanWildRiceandTofuPineapple-PepperSaladRedPepper–ChipotleSalsaSunnyRedPepperPâté
berries,SeealsoindividualberriesBanaberryBerrySoupFennel-BerrySoup
BlackRaspberryKremeBlackRaspberry–PricklyPearblendersBlissBallsblueberries
ComplementaryFennel-BerrySoupPersimmonSunburst
BorschtBraggLiquidAminosbread
Apple-CinnamonEssenceBreadBananaBreadCaraway-OnionEssenceBreadCarrot-AlmondEssenceBreadEssence(Essene)FocacciaFruitandNutEssenceBread
HerbedEssenceBreadUnstuffing
broccoliCreamofBroccoliSoupShangriLa
Browniesbuckwheat
BananaBreadBuckies
cabbageBorschtCabbageRollsCreamyColeslawKimcheeSeaSaladShangriLa
cacaocakes
AppleKakeCarobDevastationCarrotKakeSix-LayerCarobKake
cantaloupe.SeemelonsCaraway-OnionEssenceBreadcarob
BlissBallsBrowniesCarobAlmondCrustCarobDevastationCarob-HazelnutTorteCarobSauce
FrozenFudgeSix-LayerCarobKakeThinMint
carrotsCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrot-Cashew-GingerDressingCarrotKakeCarrot–PineNutDipCorn,Carrot,andPeaSaladCreamyCarrot-GingerSoupCreamyColeslawCurriedAlmondSoupFruitRootIronLionSunflower-CarrotCroquettesSweetMustardDressingTofuLoaf
CascadillaSoupcashews
BlackRaspberryKremeCarrot-Cashew-GingerDressingCarrotKakeCashew-BeetPâtéCashewMylkCashewSauceNectarine-CardamomSoupPumpkin-CashewSeedCheezeWhiteSauce
cauliflower
CauliflowerChowdercelery
CeleryandAlmondButterCoolingGreenGreenCleanWaldorfSalad
cherimoyasCherimoyaFreezeWhiteDelight
ChileMolechiles
FireWaterRedPepper–ChipotleSalsa
chlorophyllCinnamon-AppleSproutedWheatcoconut
CarobDevastationCarob-HazelnutTorteCoconutCustardCoconutMilkCornChipsCurrySauceFrozenFudgeNature’sNectarNutBlissThinMintTomYumTropicalAmbrosiaUltimateSundae
Coleslaw,CreamyColorfulTofuSalad
ComplementarycondimentsCoolingGreencorn
Almond-CornCroquettesChileMoleCorn,Carrot,andPeaSaladCornChipsCornChowderFestiveSproutedWildRiceTamales
cranberriesCranberrySauce
CreamofBroccoliSoupCreamofZucchiniSoupCreamyCarrot-GingerSoupCreamyColeslawCreamyHerbDressingCreamyRedPepperSoupcucumbers
CoolingGreenCucumber-DillDressingCucumber-DillSoupCucumber-JicamaSalad
culturedfoodsCurriedAlmondSoupCurry,ThaiCurrySauce
datesAppleKakeBanana-DatePudding
BlissBallsBrowniesBuckiesCarobDevastationCarob-HazelnutTorteCarrotKakeFrozenFudgeLemonBarsOat-DateRawiesSesameRawiesSix-LayerCarobKakesoaking
dehydratedfoodsDeluxeSaladdressings
Almond-CuminDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCreamyHerbDressingCucumber-DillDressingGreenGoddessDressingHerbedVinaigretteItalianDressingMango-GingerVinaigretteMiso-TahiniDressingPeanut-CurryDressingSpicyPapaya-LimeDressingSweetMustardDressingWaldorfSaladDressing
drinks.SeealsomylkAppleZing
BanaberryBanacadoBlackRaspberry–PricklyPearCoconutMilkComplementaryCoolingGreeneVe-8FireWaterFlaxativeFreedom’sFrothFruitRootGingerBlastGreenCleanGreenDreamIntestinalCleanseIronLionLilistarLiverCleanseMellowMelonNature’sNectarNutBlissNutShakeRejuvelacRubyCooler(SunTea)Soursop-PineappleSproutPowerStorangeSmoothSunshineSweetLimeandAloeTangyTangoThinMint
TropicalAmbrosiaWhiteDelight
dulse.Seeseavegetables
eggplantBabaGhanoushLasagna
eliminationenzymesEsseneseVe-8ExoticFruitSalad
FabulousFigParfaitsFalafelfarmers’marketsFennel-BerrySoupFestiveSeedCheezeFestiveSproutedWildRicefigs
BrowniesFabulousFigParfaits
FireWaterflaxseeds
Almond-CornCroquettesAppleKakeFlaxativeFlax-DulseChipsHerbedEssenceBreadTamales
flowers,edibleMixedFieldGreenswithEdibleFlowers
RubyCooler(SunTea)Focacciafood.Seealsorawfood
bio-destructivetobio-geniccultureddehydratedfreshgroups,fourlivinglocalorganicprocessed
foodcombiningfoodprocessorsFreedom’sFrothfreshfoodsFrozenFudgefruits,SeealsoindividualfruitsFudge,Frozen
garbanzobeansFalafelMiddleEasternPlateSproutedHummus
gardening,indoorGardenSaladGarlic-HerbOilgarnishingGazpacho
MauiOnionGazpachoginger
GingerBlastGinger-PearSoup
grainsgrapes
WaldorfSaladGreekSaladGreenCleanGreenDreamGreenGoddessDressingGreenPapayaSaladgreens,Seealsosaladsguacamole
StarFruitGuacamoleTraditionalGuacamole
hazelnutsCarob-HazelnutTorte
herbsCreamyHerbDressingdehydratingHerbedEssenceBreadHerbedGarlicSeedCheezeHerbedVinaigretteItalianDressing
honeyHummus,Sprouted
intentionIntestinalCleanseIronLionItalianDressing
jicamaCucumber-JicamaSalad
juicing
Kabobs,VeggieKimcheekiwis
Pineapple-PepperSaladTangyTango
Lasagnalegumes,Seealsogarbanzobeans;peanuts;peaslemons
LemonBarslentilsLilistarlimes
SpicyPapaya-LimeDressingSpicyPapaya-LimeSoupSweetLimeandAloe
LittleItalySaladLiverCleanse
macadamianutsWhiteSauce
mangosComplementaryMangoBlissMango-GingerVinaigretteMangoPuddingTribalWildRiceSalad
MauiOnionGazpachoMayonnaise,Rawmelons,Seealsowatermelon
MellowMelonMixedMelonBallSaladPeach-MelonSoup
MexicanWildRiceandTofuMiddleEasternPlateMiniPizzasMiso-TahiniDressingMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladmole
ChileMolePeaMole
mushroomsLittleItalySalad
MustardDressing,Sweetmylk
AlmondMylkBanalmondMylkBananaMylkCashewMylk
Nature’sNectarNectarine-CardamomSoupnori.SeeseavegetablesNut-FreeCrustnuts,Seealsoindividualnuts
NutBlissNutKremeNutShakesoakingandsproutingStarFruitandRaspberry-NutKreme
oatsAppleKakeBananaBreadBlissBallsLemonBarsOat-DateRawies
olivesGreekSaladStarFruitSalsaTapenadeTomatilloSalsa
onionsCaraway-OnionEssenceBreadMauiOnionGazpachoOnion-WalnutPâté
orangesComplementaryFireWaterLiverCleanseRubyCooler(SunTea)StorangeSmoothSweetLimeandAloe
organicfoods
papayasFreedom’sFrothGreenDreamGreenPapayaSaladPapayaFundaeSpicyPapaya-LimeDressingSpicyPapaya-LimeSoupTangyTango
passionfruitLilistar
pâtéCarrot-AlmondPâtéCashew-BeetPâtéOnion-WalnutPâtéSunnyRedPepperPâté
peachesComplementaryPeach-MelonSoup
peanutsCurrySaucePeanut-CurryDressing
pearsGinger-PearSoup
peasCorn,Carrot,andPeaSaladPeaMolePeaSoup
pecansNutKremePralineCrustPumpkinButter
persimmonsPersimmonSoupPersimmonSunburstSunshine
pestoPestoPizzaPestoSoupPestoWraps
PrestoPestoPies,RawFruitpineapple
GingerBlastPineapple-GingerPuddingPineapple-PepperSaladSoursop-PineappleTropicalAmbrosiaVeggieKabobs
pinenutsCarrot–PineNutDipSeven-StarSauce
pizzasMiniPizzasPestoPizzaPizzaCrustsTraditionalPizza
PralineCrustPrestoPestopricklypears
BlackRaspberry–PricklyPearprocessedfoodspuddings
Banana-DatePuddingMangoPuddingPineapple-GingerPudding
pumpkinPumpkinButterPumpkin-CashewSeedCheeze
quinoaRejuvelac
Tabouli
raspberriesBanaberryBlackRaspberryKremeBlackRaspberry–PricklyPearFennel-BerrySoupRaspberrySauceStarFruitandRaspberry-NutKremeTangyTango
rawfoodadvocatesofbalanceddietofbenefitsoffindingprinciplesoftransitioningtotraveland
RawFruitPiesRawMayonnaiseRedPepper–ChipotleSalsaRedSauceRejuvelacriceRichandCreamySeedCheezeRootSlawRosySeaSoupRubyCooler(SunTea)
salads.SeealsodressingsColorfulTofuSaladCorn,Carrot,andPeaSalad
CreamyColeslawCucumber-JicamaSaladDeluxeSaladExoticFruitSaladGardenSaladGreekSaladGreenPapayaSaladLittleItalySaladMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladPineapple-PepperSaladRootSlawSeaSaladShreddedSaladSproutSaladTabouliTribalWildRiceSaladTropicalFruitSaladWaldorfSaladZucchini-SquashSalad
salsasRedPepper–ChipotleSalsaStarFruitSalsaTomatilloSalsa
sapotesWhiteDelight
seavegetablesdehydratingFlax-DulseChipsNoriRollsRosySeaSoup
SeaSaladseeds,Seealsoindividualseeds
BasicSeedCheezeFestiveSeedCheezeHerbedGarlicSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezesoakingandsprouting
sesameseedsBlissBallsSesameRawies
Seven-StarSauceShangriLaShreddedSaladSix-LayerCarobKakesoups
Almond-Onion-ParsleySoupApple-AlmondSoupBerrySoupBorschtCascadillaSoupCauliflowerChowderCornChowderCreamofBroccoliSoupCreamofZucchiniSoupCreamyCarrot-GingerSoupCreamyRedPepperSoupCucumber-DillSoupCurriedAlmondSoupFennel-BerrySoupGazpacho
Ginger-PearSoupMauiOnionGazpachoNectarine-CardamomSoupPeach-MelonSoupPeaSoupPersimmonSoupPestoSoupRosySeaSoupSpicyPapaya-LimeSoupSpirulina-AvocadoSoupSweetPotatoSoupTomYumTropicalFruitSoupWatermelonSoup
soursopSoursop-Pineapple
SpicyPapaya-LimeDressingSpicyPapaya-LimeSoupspirulina
GreenDreamSpirulina-AvocadoSoup
sprouts,SeealsoindividualseedsSproutedHummusSproutPowerSproutSaladtoolsfor
squash,Seealsopumpkin;zucchiniAngelHairwithMarinaraZucchini-SquashSalad
starfruitsLilistar
StarFruitandRaspberry-NutKremeStarFruitGuacamoleStarFruitSalsa
strawberriesBanaberryStorangeSmooth
sunflowerseedsAlmond-CornCroquettesBlissBallsCarobDevastationCucumber-DillSoupGreenGoddessDressingNoriRollsSesameRawiesSunflower-CarrotCroquettesSunnyRedPepperPâté
SunshineSunTea(RubyCooler)SweetLimeandAloeSweetMustardDressingsweetpotatoes
SweetPotatoSoup
TabouliTamalesTangyTangoTapenadeThaiCurryThinMinttofu
BasicTofuColorfulTofuSalad
MexicanWildRiceandTofuTamalesTofuLoafTofu-StuffedCherryTomatoes
tomatillosTomatilloSalsa
tomatoesAngelHairwithMarinaraCascadillaSoupChileMoleFocacciaGazpachoLittleItalySaladMauiOnionGazpachoPestoSoupRedSauceSproutPowerTapenadeTofu-StuffedCherryTomatoes
TomYumtoolsTorte,Carob-HazelnutTraditionalGuacamoleTraditionalPizzaTribalWildRiceSaladTropicalAmbrosiaTropicalFruitSaladTropicalFruitSoup
UltimateSundaeUnstuffing
WaldorfSaladWaldorfSaladDressingwalnuts
Apple-CinnamonEssenceBreadCarobDevastationLasagnaOnion-WalnutPâtéPrestoPestoSix-LayerCarobKakeWaldorfSaladWalnutZingCrust
waterwatermelon
juicingMellowMelonMixedMelonBallSaladWatermelonSoup
wheatCinnamon-AppleSproutedWheat-grassPizzaCrustsRejuvelac
WhiteDelightWhiteSaucewildrice
FestiveSproutedWildRiceMexicanWildRiceandTofuTamalesTribalWildRiceSalad
yeast,nutritional
zucchiniAngelHairwithMarinaraCreamofZucchiniSoupLasagnaPestoWrapsZucchini-SquashSalad