Week Two - Online Raw Certifications
Raw Chef Segment:
Simple-Gourmet Raw Food
Introduction
This week is dedicated to the
art of becoming a Raw Chef. The Ekaya Institute of Living Food Education Raw
Chef Certification is unique in that we focus on Simple-Gourmet Raw Food rather
than Transition-Gourmet Raw Food.
By simple-gourmet we mean a diet that
is simple in the aspects of being easy to make, following excellent
food-combining, and that is what some call *a high-raw diet* because it follows
the highest and strictest rules of eating and promotes a level of health that is
very high. By simple, we mean a diet that does not use raw foods that have been
devitalized through warming, fermenting, excessive combining, or dehydrating. We
combine only a few foods at a time as this promotes the best digestion possible.
We combine foods that not only are not bad food combining but are actually ideal
food combining, foods that work well together and complement each-other to
promote the best nutrient absorption possible.
The simple-gourmet
raw-vegan diet is nutrient dense, using fresh, raw, living, organic, and
locally-grown food whenever possible.
By simple-gourmet we also mean
meals that are a gourmet delight, in that they taste better than cooked food,
they satisfy cooked food cravings, they are beautiful to look at, they nourish
the spirit as well as the body, they are soul-satisfying, they are prepared with
love and care, and they leave you feeling the way a gourmet meal should, - on
top of the world!
SECTION 1. - Being a Raw Chef &
Establishing a raw food delivery service
You may wish to become a raw
chef to be able to prepare better meals for yourself, your family, your
community, for raw potlucks, to open a raw food restaurant, to put on or hire
yourself out to raw events and retreats, or to start a raw delivery service,
amongst other possibilities.
This course is suitable to accommodate any
of the above goals. And we are happy to help you to get started in any one of
these services. But primarily our vision is to help establish a network of Raw
Chefs who Deliver!
We hope that you will be a part of this network, and
that you will have a successful raw delivery service through clients that we
help you to generate and that we refer to you.
We receive several
inquiries each day from people seeking raw food support and services in their
areas. Many of these are people who work and don't have time to prepare raw
foods. Our research shows that this demographic would eat raw meals if there
were Raw Food Delivery Services available for them.
We would like to be
able to send these inquiries to you when they come from your area.
We
would also like to help you to build a client base by advertising to and/or
speaking to the business community in your town or city either business by
business or to a group of businesses about raw foods. We will provide
pre-written speaker notes and guidelines in the post-graduate section of this
course. We will offer help in booking these speaking engagements. We will also
provide resources for becoming comfortable with public speaking, if you feel you
need support in this.
As a Raw Chef who Delivers, you will first
establish some goals for how much you want to work and how much you want to
earn. We then tailor a menu and a price list for you to use in conjunction with
business cards and other marketing materials when advertising your services or
speaking in public. You then create a schedule and mark down clients on this
when they call. The structure of your service is entirely up to you but we make
these suggestions just to help get you started. Perhaps they will spark other
ideas!
It would be most effective if you had several clients in one
business district or even one office building. These could be obtained through a
lecture or series of lectures given at that particular office or business,
and/or through flyers delivered to them. You could have a lunch menu with three
to five options on it, and then only have to prepare five different dishes for
the lunch menu to fit a variety of tastes. Or you could have a list of all the
recipes you will prepare over a month's time, which gives the clients less
choice, but makes your job easier, as you would only prepare one recipe a day.
People are so grateful to receive raw meals that both of the above are viable
ways to go.
You could simply do business lunches, or you could have a
full-time service doing three meals a day. In the latter scenario scheduling is
critical. You would need to shop the day before and to schedule time for
preparing the meals, delivering the meals, shopping for the next day,
scheduling, billing, and clean-up. And perhaps for more marketing, advertising
and lectures. And if you are also doing work as a Raw Personal Trainer, Raw
Lifestyle Trainer, and Raw Nutritionist then you will need to schedule and do
these appointments too. They may be separate clients or the same clients who use
your Raw Food Delivery services.
Don't worry. You are raw! You have lots
of energy!!! And helping people will give you even more energy, watching them
become more and more healthy before your eyes, seeing the weight drop off them,
and hearing about the wonderful changes that will go on in their lives! And all
the fun you will be having will put your energy over the top!!!
You will
be a part of helping and healing your community, a part of positive change in
your community, a teacher and leader, a health activist, and a business person
in a very leading edge field, the raw vegan diet. I believe that if you have
signed up for this course that you are hearing the call of you soul beckoning
you to this work. I believe that many special people are being called to this
work. I believe that it is your right livelihood, or one of your right
livelihoods. I believe that is very important work for our world and our times.
And I believe that you will be guided and blessed in doing this service of love,
that many doors will open to you, you will make many wonderful connections, and
that synchronicity, the perfect timing of events and meetings that seem to have
been orchestrated by angels, will be part of your exciting life and career, as
they may well already be.
In Buddhism, having a right livelihood, a way
of making a living that agrees with your innermost beliefs and gifts, is an
important part of a spiritually healthy life.
How this certification
works together with the other three
As a Raw Food Chef, you will also be
using your knowledge of Raw Nutrition. You may also decide to work as a Raw
Lifestyle Coach and Raw Personal Trainer. In both of these, your Raw Food Chef
Certification will be useful. As a Raw Lifestyle Coach you will teach people
about what to expect as they go raw, help them deal with particular issues, and
also teach your clients about preparing raw food. As a Raw Personal Trainer you
will ideally have clients who want the physical fitness training combined with
learning raw food preparation. One wealthy client who requires a personal
trainer for their daily exercise as well as all their meals prepared can be an
ideal client, and if you have one client like this, it may be all you need. We
will have a special advertising campaign promoting our Raw Vegan Network to this
demographic, and we hope to have many clients of this genre, some of whom may
prefer a live-in Personal Trainer/Raw Chef, and some of whom may require someone
who is able to go on tour with them.
The philosophy behind
simple-gourmet raw food
The simple-gourmet philosophy is:
1. to
combine foods that complement each-other for maximum nutrient absorption
2.
to prepare foods with love, awareness and intention
3. to be creative
4.
to try new things
5. to use only two to five ingredients in a meal
6. to
eat one meal at a time
7. to eat little for maximum utilization of
nutrients
8. to avoid bad food combinations
9. to eat food combinations
that bring out the subtle flavors in the foods
10. to eat food that is
organic for maximum nutrients and minimum toxins
11. to eat food that is
fresh for maximum nutrient density and quality
12. to eat food that is
locally grown for maximum freshness and to maintain our body's relationship to
our environment
13. to eat wild foods whenever possible for its
super-nutrient density and quality
14. to eat consciously: slowly, savoring
beautifully and carefully prepared food, with your attention focused in the
mouth, thinking about what the food is doing for you, and with
gratitude.
Tips for buying food
We spend a lot of time
buying food. Hopefully this Network, Taking The World Raw, will change all that!
But for now, if you are just eating raw yourself, you may spend several hours a
week on the road, depending on how close you are to good health food stores,
farms, and farmers markets. When eating raw food if you are on your own you will
probably want to shop at least twice a week, to have fresh food available. If
you are far from any towns, of course there are ways around this, especially if
you are willing to do some sprouting and/or growing your own kitchen garden or
garden. Some people prefer to shop every day, to get their produce as fresh as
possible. If you are a raw chef with several clients, plan on shopping daily. We
shop at several different health food stores, specialty stores like the Asian
Market, farms, and farmers markets, sometimes visiting four different locations
in a day and sometimes even driving two hours each way to connect with farm
produce directly. Here are some of the places to do your raw food
shopping.
Farmer's Markets
This is the ideal place for connecting with
fresh organic produce and the farmers that grow it! Find out through your health
food store, library, phone book, yellow pages, a local farmer, or the Internet
where and when the farmer's markets in your area take place! A farmer's market
is like an old fashioned street market, which you can still find permanently set
up in Europe, but here in the USA farmer's markets are weekly affairs where
farmers set up their stalls once a week for three or four hours in the nearest
town in a large parking lot and sell their freshly harvested produce directly to
consumers. In Santa Barbara we are lucky to have a farmer's market within an
hour's drive in a different location every day of the week. Until recently the
farmer's market was an opportunity to get really great deals too, but
unfortunately the farmers around here have marked up their prices to about the
same as the local health food stores. However, you can negotiate! (especially
near the end of the market). Sometimes you can even get free leftovers or
*seconds* (produce that will be too ripe to sell the next day, for instance). It
is great if the stall says "Certified Organic". However, many farmers can't
afford to get certified but do have organic produce. So ask if they are organic,
and they will tell you. You can judge for yourself if they are truthful. Organic
produce looks, smells, and tastes better to me, and it has a glow to it. The
farmers often glow too.
Health Food Stores
Many health food stores
just sell supplements. No fun. But some do also offer produce, which is pretty
much all you are interested in, besides the bulk section for nuts, seeds,
grains, and occasional dried fruit. There are some stellar health food stores
out there, as well as some really good chain stores in California in this
category including Whole Foods, Wild Oats, Mothers, and Lassens. These chains
are just starting to sprout up, so they are often just one or two states wide at
this point. Prices tend to be high. But its worth it to support these outfits
and the organic farmers they in turn support. When enough people get into
organics and raw food, prices will become more competitive. Get involved in your
health food store. Put on events and lectures there. Post flyers there. Have
conversations with the staff, management, and customers. Make shopping a social
event. Help to make it a fun community place for like-minded people to gather.
Asian Markets
Look up Asian Markets in your phone book and yellow
pages. They are a great source for tropical exotic fruits like durian, tamarind,
guavas, lychees, mangostines and young coconuts for instance. If they don't have
these, you can ask them to order them for you.
Supermarkets
Get
friendly with your local supermarket produce person, as well as the
owner/manager. You can influence them to try starting an organic section if they
don't yet have one. You can also have them special-order organic produce for
you, such as crates of organic oranges. It may end up being cheaper than other
options!
Farms
What could be better than connecting with the farms and
farmers where food is grown! Well, being a farmer could be better I guess! But
if you are not a farmer, you need to get to know some! You can find them online,
in the yellow pages, phone book, or driving through the countryside!
Farm
Stores
Some farms have little stands and even stores out in the countryside
or in nearby small towns. Look up "farm stores". These are sometimes run by one
farm, or sometimes several farms together.
Buying Clubs
There are
catalogs you can get that health-food stores use. One is Mountain People's
Warehouse. One is called Tucson Cooperative Warehouse (tcwfoodcoop.com). There
are many others. Usually you can find out through these companies about *buying
groups* in your area. These are a few families that get together and place a big
order once a month. You can save a lot of money on expensive bulk items like
nuts, honey, Celtic sea salt, and oils. And you can sometimes get produce
too.
Food Co-ops
These are special health-food stores where you can
become a member and can get better prices than at health food stores.
CSA
Programs
Community Supported Agriculture is becoming more and more popular. A
farm or group of farms puts together boxes of fresh produce every week and you
get your box delivered or pick it up for a very reasonable price. You don't know
what you are getting, so its a bit like Christmas, and also an inspiration to
create new recipes, which are healthfully ideal because they are organic, fresh,
locally grown and in-season!
Online Ordering
There are lots of online
sources of great food, like diamondorganics.com, livingtreecommunity.com,
therawworld.com, truefoodsmarket.com, ebfarm.com, rawfood.com and
organicexpress.com, amongst many others.
Tips for inventing new
recipes
Being creative is of key importance, and is of course lots of
fun! After learning the above recipes and getting good at them, it will be time
to invent some of your own. Just take the plunge. Have fun with it! Experiment!
- Use whatever is the freshest, most choice (peaking, ripe), organic
produce available.
- Try to use raw foods to mock/imitate your favorite
cooked food recipes
- Try foods you haven't used before
- Experiment with
equipment: food processor, blender, and juicer. A coffee grinder can also do
interesting things to nuts and seeds, like making a fine flour out of them.
-
Experiment with using all the food left in your house before a shop. This has
been a way I have happened upon some of my best recipes.
- Go inward and
meditate upon what your body wants to eat. Feel the flavors, the texture, the
scents, and the energy, and you will create in your mind new kinds of feasts!
This works especially well when you are very hungry or fasting.
- Take
recipes of others (from rawfoods.com for instance, which has 1000's of raw
recipes) and adapt them to your own taste. Give them a twist of your own
style.
The Kitchen Garden
You will save money on food and get
extra freshness into your food by having a kitchen garden. Start small with a
bag of alfalfa seeds and a sprouter (available at any health food store or
online) and get sprouts going in your kitchen! Soak sunflower seeds, pumpkin
seeds and almonds in glasses of water. You can start to use them after just a
couple of hours. Now they are a living food! They are much easier to digest and
will give you enormous energy! After the first day, pour them into a strainer
and let them sit there. Rinse them twice a day to keep moist. If you want to get
more intense with it, you can literally turn your kitchen into a garden! There
is a great book on kitchen gardening at sproutman.com
Spiritual
aspects of food preparation
In "The Celestine Prophecy" James Redfield
wrote in novel form about a farm where the farmers would sit and "give energy"
to their crops as they grew in the fields. In the story the food was tested and
had higher nutritional content than other foods. Although a novel, I believe
this could very well be true. Numerous experiments with plants, talking to
plants, and playing music for plants, has shown that plant life reacts to our
energy. I believe that "cooking with love" works similarly. A great chef puts
love energy into the food she prepares and people taste the difference. Anything
that is done with consciousness and awareness brings a new level of quality and
magic to the project. Ancient magic teaches that one can weave ones intention
into the things one manufactures. This was done with great swords of old in
different cultures, as well as special garments, musical instruments, and
dwellings. As the Native Americans light dry sage they speak their intention
into the flame and smoke.
So it is with making food. You can give your
food energy as you prepare it by thinking about its beauty, enjoying the process
of making it, making your kitchen into a sacred space of beauty with altar-like
objects, lighting a candle. Before starting to prepare food, take a moment to
center yourself, take a deep breath, feel happy for the gift of this work, and
feel deep peace as this is a peaceful occupation. If you have time and desire, a
fuller meditation might be a good ritual to have before preparing food. While
preparing the food you might think about and visualize the place of beauty where
it grew, the journey it took to get into your hands now, the nourishment it has
in it from the sun, air, rain, and soil, and the joy that it will be transformed
back into energy with as you or you client feast upon it! From earth's energy to
matter and back to energy, this time in the form of human energy. Through this
plant, sunlight is transmuted to joy, air is transmuted to thoughts, rain is
transmuted to emotions, and soil is transmuted to action! It is one of the
miracles of life!
You can even put your intention into the food to make
it more healing. If you are making food with the intention that it will heal a
particular person of a particular thing, focus your attention on the nutrients
and properties in the food that will do this healing, and say a prayer if you
are a pray-er. Many medical doctors say a prayer before operating. They have
found that this does help.
Recipes for all occasions
We
hope to establish a corps of raw chefs who create their own recipes ultimately.
So in this section we will talk about getting creative. However, we start with
some basics of raw food preparation. We include a list of common junk food and
cooked food cravings and the recipes we use to overcome or replace them. The
recipes in this chart are all listed below in the recipes section. The recipes
section which follows has Transitional raw recipes that are a best when someone
is just transitioning to raw foods, followed by high-raw recipes that are more
simple-gourmet. These recipes represent all the recipes we eat. We also eat
simple whole foods, a single raw fruit, vegetable, or nuts in place of meals.
Sometimes we eat lots of recipes, and sometimes we don't make recipes. However
we have found that these recipes used regularly provide a good balanced diet
that keeps us totally free from any deficiencies.
JUNK FOOD CRAVINGS -
RAW REPLACEMENT FOODS CHART:
All the cravings listed below are followed
by their raw replacement. These can all be found in the next section on
recipes.
Milk - nutmilk
Milkshake - nutmilk smoothie
Ice
Cream - nutmilk smoothie with almond butter, chilled (semi-raw)
Meat,
Sushi - Nut Sushi
Meat, Meat Loaf - Nut Loaf
Pizza - Nut
Pizza
Candy - Nut Candy
Chocoloate - Raw Carob Treat
Candy
Bar - Almond Butter Candy
Pastry, Breakfast Cereal, Pies - Oatmeal
Treat
Sushi - Veggie Sushi Rolls
Dessert - Sensuous Fruit
Salad
Apple Pie - Raw Apple Pie
Salad Dressings - Raw Salad
Dressings
Cheese - Tahini Cheese
Ice Cream, Milk Shakes, Candy -
Fruit Smoothies
Puree, Pudding, Jello - Watermelon Juice
Chip Dip
- Sprouted Humus
Liverwurst, meat, beans & rice - Seed
Paté
Protein Shake - Tahini Milk
Milk - Cantaloupe
Milk
Ratatouille, Italian sauce dishes - Raw Ratatouille, Raw Tomato
Sauce
Thai Food - Raw Thai Lemon Coconut Soup
Burritos - Sunflower
Herb Paté
Drugs and Alcohol - Green Juice
RAW
RECIPES
The recipes below are taken from our Garden Diet eBook. Some new
ones have also been added.
Note: We are currently putting together a
website that will have full color photographs and precise measurements for each
of these recipes, and many more! We will send you the website address in your
post-graduate support materials.
Basics
Raw Food Preparation is a
creative process. The recipes listed here give a basis and are not necessarily
to be followed to the letter. Sometimes just by changing or substituting one
vegetable for another you can come up with a totally different recipe. Very
seldom do I ever prepare any of my recipes the same way twice.
Spices: I
use numerous herbal seasonings to add accents to any of the recipes, including
rosemary, thyme, basil, tarragon, oregano, summer savory, cayenne, paprika,
cumin, curry, turmeric, sage, vanilla bean, etc. If you can get these herbs
fresh, or grow them in your kitchen or garden, all the better. Otherwise organic
dried versions are acceptable.
Replacements: Some basic cooking
replacements I use are flax oil in place of butter, nut-meal (ground nuts) in
place of meat, and marinated vegetables in place of cooked vegetables. I also
use finely ground almonds (nut-meal) in place of flour for pie crusts and other
types of crusts.
Nut-meal: blend nuts in food processor or blender until
it turns to powder. Add Celtic Sea Salt and Olive Oil. This can be a pizza crust
or pie crust. For pizza crust blend in Celtic Sea Salt and herbal spices. For
pie crust add dates, cinnamon, nutmeg, and/or cloves. Using almond meal as a
base for crusts you can create a whole variety of different dishes.
Sweetening: To sweeten foods we use honey. You can replace this with
medjool dates or raw agave (cactus) nectar. Some people believe honey is not
vegan because bees make it. However we distinguish between insects and other
animals and therefore don't see honey as animal product. We have done extensive
research on honey and are convinced it is extremely healthful, as long as it is
used in moderation.
Salt: Celtic Sea Salt is used because this type of
salt is water-soluble, it dissolves in water. Therefore it can break down,
dissolve, in your system, unlike normal table salt, which is to be avoided at
all costs! As with honey, Celtic Sea Salt is very healthful, as long as it is
used in moderation. Otherwise it can be damaging.
Garnishing (Making the
dish pretty!):
Please also experiment with and add your own garnishing to the
recipes below. Some garnishing ideas:
- place fruit and/or vegetable slices
around the edges of the plate in a circle
- create an artistic flourish or
arrangement of garnishing using colors and shapes
- use a bed of red or green
leaf lettuce
- cut garnishing into pretty or interesting shapes
- for
fruit dishes: banana slices, kiwi slices, strawberries, strawberry slices, dried
coconut sprinkles, and almonds make the prettiest garnishing
- for vegetable
dishes: red onion rings, lettuce, carrot slices, thin curly carrot strips,
different colored bell peppers, cucumber slices, different colored cabbage cut
in this curly strips, jicama wedges, and asparagus tops make nice garnishing.
Raw-Gourmet Transition Recipes
The recipes in this section,
Transition Recipes, are great for people who are just starting to explore the
raw vegan diet, and need to have the comforts of foods that taste like cooked
foods, and that give them a similar feeling of fullness. These recipes help
convince people that raw food is not about deprivation, and that great tasting
food is a big part of the raw way of life! It is a huge step up from the SAD
(Standard American Diet) Diet. When you start a raw diet and include these
recipes, the transition will be easy and gentle, and you will slowly naturally
phase them out in favor of the high-raw recipes further below, and whole foods
(such as just eating an apple or cucumber for a meal). You will also find that
you don't need to eat as much to feel nourished, the longer you are raw.
Tabouli:
Pour a cup and a half of boiling water over a cup of cracked
wheat or bulghur wheat. Let sit for 40 minutes, covered. Chop finely: two
bunches of parsley, one bunch of cilantro, one bunch of green onions
(scallions), 4 tomatoes, and 3 medium sized cloves of garlic. Add to the wheat
along with the juice of three medium sized lemons, a quarter of a cup of olive
oil, and a teaspoon of Celtic Sea Salt. Top with avocado slices. If you want a
creamy sauce, add an avocado sauce made by mashing one avocado with a tablespoon
of apple cider vinegar and a teaspoon of honey.
Manna Bread: (replacement
to Bread)
Manna bread or Essene bread are brands of unleavened bread. They
are basically just heated for a very short time at a very low heat so they are
still full of life, as you can tell by how rich and filling they are compared to
normal bread. There are all kinds of manna bread, made from different
combinations of nuts, seeds, sprouted grains, and fruit. A real delicacy with
none of the dangers inherent in bread such as wheat, flour, eggs, butter and
sugar, which all clog the body.
Manna Bread sandwiches: (replacement to
Sandwiches, subs, burgers, etc..)
Slice up avocado and tomato on Manna Bread
(available at health food stores) with honey for a simple and easy lunch. Add a
little Celtic Sea Salt if desired. When we were transitioning we would sometimes
live on this for a couple of days if we were too busy to find and prepare food.
Raw Tahini or Raw Almond Butter and honey on "Carrot and Raisin" Manna Bread
tastes just like carrot cake!
Oatmeal Treat: (replacement to breakfast
cereals, pastries, pies, cakes, candy and cookies)
-1 cup raw organic steel
cut oats
-1/4 cup fresh squeezed O.J.
-2 tablespoons raisins
-2 dates
chopped
-1/2 banana sliced
-1 teaspoon honey
-2 tablespoons Shredded
Coconut
-dash of Celtic sea salt
Mix and feast on this healthy
breakfast or treat that tastes like candy!
Raw Thai Lemon Coconut Soup:
(replacement to Thai Food, soup)
Juice a large squash or two. Add the milk of
one young coconut. Squeeze three or four lemons. Chop 5 mushrooms, slice 2
carrots. Mix and heat on low (optional) until warm.
Nut Milk:
(replacement to milk-shake, milk, and ice-cream cravings)
Liquefy in
blender
-1 cup nuts or sunflower seeds (soaked for a couple of
hours)
-Blender full of water
-1 banana (optional)
-2 tablespoons
honey
-2 dates
(optional - add a dash of olive oil and dash of Celtic Sea
Salt for extra taste and nutrition)
Optimum Health option: Sprouted food has
far more vitality, enzymes and life energy, for it is alive and growing.
Sprouting the nuts you use will give you a super-food that will increase your
energy and vitality too. To germinate/sprout nuts: Soak nuts in water for a
couple of hours to as long as overnight. You'll find some nuts sprout faster
than others. The longer you leave them in water, the stronger their life force
becomes. You may want to change the water periodically if you leave them in
longer than a day. Use spring water or bottled water if available.
Nut
Sushi: (replacement to sushi, meat, salty foods)
This recipe is oily and
salty and gives a feeling of having eaten meat. It provides enough protein for
two adults for a day. Very rich and filling.
-One Cup of Nuts (Any
combination of one or more of these: Brazil Nuts, Almonds, Pecans, Pine Nuts,
Sunflower Seeds, Pumpkin Seeds, Walnuts, Hazelnuts. Avoid cashews as these are
processed and packaged in a way that involves heating and harmful
chemicals)
-Raw Nori Seaweed (North American harvests please, as some
oriental companies catch fish in the nori nets and grind them in with the Nori.
You can instead also use lettuce leaves, nasturtium leaves, or kale
leaves)
-1/4 cup Cilantro
-1 Avocado
-1 Tomato
-2 cloves
Garlic
Grind nuts in food processor with S-Blade. You may also want to use a
handful of either pine nuts or sunflower seeds whole. Mix in one avocado, a 1/4
cup cilantro, a tomato, 2 chopped garlic cloves, and wrap in Raw Nori Seaweed,
which has been torn from the large sheets into 1/8ths. Stick a toothpick through
the middle to hold in place, or wrap one at a time and eat. Celtic Sea Salt can
be added in moderation if desired.
Nut Loaf: (replacement to meat, meat
loaf)
This is so tasty, meatloaf will pale in comparison! Filling too.
-Two cups Nuts (Any combination of one or more or all of these: Brazil
Nuts, Almonds, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Walnuts,
Hazelnuts)
-1 Red pepper
-1 Tomato
-2 cloves Garlic
-1/2 Onion
-5
Mushrooms
-2 tablespoons Whole Pine Nuts
Grind vegetables and nuts in
Food Processor with S-Blade. Spread Tahini Sauce ontop (2 tablespoons Raw
Tahini, juice of 1/2 a lemon juice, 1 teaspoon honey, and 2 cloves
garlic)
Nut Pizza: (Pizza replacement)
Grind up soaked almonds (soak
for 24 hours) in Food Processor with S-Blade. Blend in olive oil, herbs and
spices. Then spread out on a plate much the same way that you would a real pizza
crust. Make a cheese sauce (see Tahini Cheese recipe in the salad dressings
section below). Top with favorite vegetables (Chopped Onions, Garlic, Raw
Olives, pine nuts etc...)
Tahini Milk: (A quick easy protein shake,
replacement to milk)
Mix a spoon of tahini with water, dates, honey, a
banana, and a dash of sea salt and Flax Oil (two tabe spoons).
Raw
Ratatouille: (ratatouille replacement, Italian food replacement)
Chop up 1
Avocado, 2 tomatoes, 1/4 cup of cilantro, 2 cloves garlic, and 1 squash.
Dressing: 1 tablespoon tahini, 1 teaspoon honey, Celtic Sea Salt to taste.
Mix.
Raw Tomato Sauce:
Blend up two cups tomatoes, 1/2 cup sun-dried
tomatoes, teaspoon honey, 1/8th cup olive oil, and 1/4 teaspoon Celtic Sea Salt.
A tablespoon of Apple Cider Vinegar is optional. Season with oregano, basil, and
rosemary.
Sunflower Herb Paté: (Liverwurst, turkey, tofu, bread
replacement)
-two cups soaked sunflower and/or pumpkin seeds (soaked for 2
hours to overnight)
-half cup fresh basil leaves
-any other fresh or dried
herbs (sage, savory, thyme, rosemary, tarragon...)
-clove of garlic
(optional)
-teaspoon grated ginger (optional)
-Nama Shoyu (Raw Soy Sauce)
(optional)
-1 tablespoon of tahini
-juice of a lemon
-pinch of Celtic
Sea Salt
-pinch of cayenne
-1 tablespoon of vinegar
-flax oil and or
olive oil (two tablespoons)
Grind down in Food Processor with S-blade.
Wrap in lettuce leaves, seaweed or grape leaves with nasturtium flowers, or use
as a dip for veggies. (Very nice with red pepper slices!)
Veggie
Sushi Rolls (replacement to sushi, burritos):
-Nori seaweed
-1
Avocado
-2 Tomato
-1/4 cup Wakame seaweed
-1 clove Garlic
-2 green
onions
-5 Brazil Nuts (chopped course)
-dash of Celtic Sea Salt
-2
tablespoons olive oil
Chop everything up small, mix with a mashed avocado
and wrap in nori or lettuce such as Romaine or Red Leaf.
Salad
Dressings (replacements to dressings, sauces, creams, dips, and
cheeses):
vinegar/honey olive oil dressing
just mix the three in a cup
for a delicious light dressing.
vinegar/honey/avocado dressing
mash in
an avocado for a thicker dip or dressing. Stir into salad well.
tahini
dressing
-raw organic sesame tahini (buy in a jar in a health food
store).
-Juice four lemons or limes and mix in bowl with whole jar of tahini
(Or about two and half cups of tahini, if you are buying your tahini in
bulk).
-Chop up a couple cloves of garlic and mix in.
-Add Celtic Sea Salt
to taste.
-Stuff mixture back into jar and what is left over into a
bowl.
-Mix two tablespoons with a tablespoon of water and you have your salad
dressing.
-Adjust water amount to desired thickness of
dressing.
tahini dip
-same as dressing above but less
water.
tahini "cheese"
Same as dressing but no water. Spread it on
celery with a sprinkle of cayenne (optional).
vinegar/honey/tahini
dressing
mix these three ingredients and you get something between a Caesar
and a Thousand Island dressing.
Our Favorite Salad (Ends most
cravings!):
Eat a salad a day for all the vitamins and iron (in the greens),
calcium (in the greens and tahini), and protein (in the greens and sunflower
seeds) you need. People who eat a cup of greens a day have significantly less
chance of getting heart disease, eye failure with age, and a host of other
afflictions. Green food actually heals you. The darker the green the more
nutritious. Spinach is the very highest in iron and folic acid (essential for
spinal development in the unborn fetus)
-fresh organic salad mix (or any
lettuce except iceberg which has little nutritional value)
-alfalfa
sprouts
-avocado
-tomato
-wakami seaweed
-sunflower
seeds
-brewers yeast
-tahini dressing
-red onion -my Brazilian friend
taught me to soak red onion in juice from a lemon for a half hour, which makes
it very yummy.
Sprouted Humus:
2 cups Garbanzo Beans - soaked
overnight
1/4 cup Olive Oil
3 cloves Garlic
1/2 teaspoon Celtic Sea
salt
Blend in a KTek Blender or food processor with S-blade. Then add and
blend in 1/2 cup of raw tahini
Wild Rice:
Soak wild black rice for two
to three days rinsing twice a day. After the rice is soft enough to chew then
use some of the salad dressings above for a wonderful rice dish. This dish
totally satisfies rice cravings. You can also just slice avocado over a plate of
soaked wild rice with olive oil and chopped green onions.
Marinade:
juice of 2 lemons
1/8th cup of olive oil
1/2 teaspoon Celtic sea
salt
1/8th cup of apple cider vinegar
1/2 cup mountain spring water
2
slices of red onion
2 cloves of garlic, finely chopped or pressed
You
can marinate mushrooms, cucumbers, broccoli, celery, or almost anything by
chopping or slicing it up and soaking it in this marinade for a few hours to
overnight. Cucumber and Dill is a delicious one!
Raw Carob Treat:
(chocolate replacement)
-2 tablespoons raw almond butter (available at many
supermarkets)
-1 teaspoon flax oil
-2 teaspoons raw shredded coconut
-1
teaspoon raw carob powder
-sweeten with 1 teaspoon honey or 2
dates
Mix together to taste and enjoy!
Nut Candy: (Candy
replacement):
Just as satisfying as a candy bar...Grind nuts. Add honey. Or
just add honey and a sprinkle of Celtic Sea Salt to a cup of whole nuts. Chew
well!
Almond Butter Candy: (Candy Bar, Chocolate replacement):
2
teaspoons Raw almond butter, 1/4 cup raw dried shredded coconut, a teaspoon of
flax oil, a handful of raisins or 2 dates, a teaspoon of honey and a pinch of
Celtic Sea Salt mixed together to taste and formed into little balls or
bars.
Coconut Cream Pie:
Crust: Blend nuts in cuisinart or blender
until they turn to powder. Add a pinch of Celtic Sea Salt and 1/8th cup of Olive
Oil. Filling: Blend 4 bananas, meat of two young coconuts, 5 dates, 1/8th cup
flax oil, cold packed honey to taste, cinnamon, nutmeg, and optionally add an
avocado for a rich custard-like filling.
Apple Pie:
Same crust as
Coconut Cream Pie above (basic pie crust). Filling: Blend 4 apples not peeled
but cored, dates, flax oil, and Celtic Sea Salt
100% Simple-Gourmet
Whole Raw Food Recipes (Also known as high-raw or Fruitarian)
The recipes
below are more simple and eliminate honey, salt, nutbutters, and non-soaked
nuts/seeds. Any of the above recipes can also be converted to high-raw by
leaving out the honey or replacing with dates, replacing salt with a dash of
celery juice or thin slices of celery, and by soaking the nuts/seeds for a few
hours to make them "live". Some people do not do well with much oil, while
others find it essential. For some, a high-raw diet will not include oil. It can
be replaced with lemon juice or water in some recipes.
Simple Olive Oil
dressing
Olive oil and lemon, with grated ginger (optional)
Simple
Avocado dressings
Mashed avocado with a dash of celery juice
Mashed
avocado with lemon juice
Mashed avocado with orange juice
Avo-Tomato
Treat: (Replaces salty & fatty food cravings):
Chop up an avocado and a
tomato in a bowl, with a little chopped cilantro and optional dressing of juice
of a lemon wedge
Salsa:
Mix in blender:
one bunch cilantro
four
tomatoes
5 green onions
pinch of Cayenne powder
3 tablespoons Olive
Oil
1/2 teaspoon Celtic Sea Salt
Slice up jicama in thin slices to dip
like potato chips!
Burrito:
Salsa and Avocado in Nori! This is a cool
treat when you are traveling. Its nice and filling and tasty yet simple. You
make salsa (see recipe above). Mash up an avocado and mix in salsa. Wrap in Nori
or lettuce leaves. Think burrito! Yum.
Raw Soup (Basics of
Soups):
Soup is once again a thing of a delicate blend of vegetable juices.
Basic Stock: Juice a meyers lemon, a clove of garlic, a cup of olive oil,
and season to taste.
Cream Soup Stock: To make a cream soup blend in 1/8th
of a cup of tahini with the basic stock.
Sprout Salad:
Mix a variety
of sprouts in a big bowl, such as alfalfa, radish, broccoli, and sunflower
sprouts. You can also add some finely (tiny pieces) chopped broccoli. Use the
tahini dressing from above. Mix well.
Cucumber/Dill Salad:
Sliced
cucumber and finely chopped dill in an olive oil and lemon juice
dressing
Lemon Cream Pie:
Its funny how sometimes when you have very
few ingredients around, you can come up with something awesome completely by
accident. Once all I had in the house was flax oil, dried shredded coconut,
lemon, honey, and a banana. So I mixed these things together for lack of
anything else, and you know what - it turned out so yummy - just like a lemon
tart! I used a tablespoon of honey, three tablespoons of dried shredded coconut,
a quarter of a lemon juiced, a tablespoon of flax seed oil, one banana mashed,
and one banana cut up in slices. Mixed it all together and ate with a spoon. We
fought over it! If you are not into honey, replace with a few Medjool
dates.
Sensuous Fruit Salad (Better than candy):
-1 avocado
-2
bananas
-1 mango
Chop, mix, and enjoy this texture blend from
paradise!
Durian and Orange Juice Smoothie:
Use if you can't take the
smell/taste of Durian alone. Our kids won't eat durian but we can blend it up
with orange juice and they will guzzle it! Durian is an exotic fruit from
Thailand, like a giant pinecone, with a sulphuric odor, - people love or hate it
- or if willing to try it several times it does grow on you! You need to get a
good ripe one or its not worth it! The meat should be creamy, not tough. To open
a Durian: A Durian has pods, and in the whole Durian you can see indents between
the pods. In the middle of each pod there is a seam to be seen between the
spikes of the Durian's shell. With your thumbnails, open the seam carefully and
scoop out the yellow custard! This fruit is available at Asian Markets. It has
the ability to create a feeling of being extremely relaxed and happy if enough
is eaten on an empty stomach. (Could this be the origin of the song, Mellow
Yellow?).
Smoothies: (Better than ice-cream and milk-shakes):
Blend up
any fruit or combination of fruit in your blender alone or with orange
juice.
Watermelon Juice: (Purée, pudding, jello replacement):
Blend
watermelon in your blender. A creamy smoothie!
Cantaloupe Milk: (perfect
for milk cravings):
Just take half a cantaloupe, slice it up into chunks, put
it in a blender, with 4-6 ice cubes and enough water to cover the cantaloupe.
Then bend it on HIGH for about a minute. When it's whipped up, it has a sweet,
creamy consistency, which is perfect for anybody who craves drinking
milk.
Juices:
Get Dr. Walker's Fresh Fruit And Vegetable Juice Book.
It is our bible!
(Available at http://www.thegardendiet.com/books). Get a
good vegetable juicer.
Dr. Walker's book prescribes combinations of
vegetables juices to treat almost any ailment. I've used it with great success.
Dr. Walker, who lived to be 107 years old and healthy and active in mind and
body, talks about enzymes and their importance.
Carrot Juice/
Carrot-Apple Juice:
Juice up carrots or carrots and apples .....yum! Juice up
any combination of vegetables: celery, beet, and cucumber - for instance. Add
lemon/lime, ginger, garlic, apples and/or tomatoes for taste!
Green
Juice - The Blood Of The Planet (Replacement for coffee, drugs and alcohol)
(think V-8! or Garden in a Glass!):
This juice will get you buzzed! I think
of it as the blood of the planet, because its like juicing the Earth, its
green-ness. It is also the highest form of energy you can intake. The sun gives
its light to plants who make chlorophyll. This makes air. Plants live on
sunlight. So if we eat plants we are eating sunlight once removed. That's like
eating energy straight from the source. Its hard to eat tons and tons of greens,
but you can juice and take in quite a bit. It is by far the most intoxicating
liquid you'll even encounter. When you take vitamins, you're not really sure of
the effect they are having on you. But green juice is undeniable. I feel an
electrical charge going through my every cell for about 24 hours! It makes a
pregnant mothers' baby kick inside just after you drink it. Green Juice
increases your cellular health, rejuvenating every atom in your body, cleans out
toxins, heals most illnesses, and makes you not want to put anything toxic into
your body because you feel so vital and clean. It puts you in touch with your
body so you can actually feel. Makes you more aware and appreciative of the
sensuous world, brings you alive, increases your mental alertness and improves
all bodily functions. I have heard of people from many many sources who have
healed cancer, diabetes, arthritis and many other illnesses by doing green juice
fasts. Try it. You might get hooked! Use any of the following
ingredients:
-dark leafy greens (lettuce, chard, kale, spinach, parsley,
cilantro)
-cucumber
-celery
-beets (just a little at first, as the acid
may be difficult for some stomachs)
-carrots (if it is too hard to get green
juice down without this sweetener, blend it into juice. We use pure carrot juice
as a chaser sometimes)
-onion and/or garlic for flavor
-ginger for
flavor
-lemon/lime for flavor
More Raw Recipes
Online:
http://www.therawvegannetwork.com
http://www.rawganique.com/recipes.htm
http://www.rawfoods.com/recipes
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