Mostly Raw Recipes
By Vickie Fisher, owner Raw Vegan Network
Why a raw vegan lifestyle?
Different people have different dietary goals. Some desire to be 100% raw, some want to learn how to integrate more raw foods into their diets, and many people fall in-between these two extremes. Although I like to tell people about the benefits of a 100% raw diet I am also acutely aware that this is not for everyone. Many people feel that a 100% raw diet can not fit in to their lifestyle for social, work, or family reasons. And many people simply do not wish to give up certain comfort foods. Some of these people will change their minds after a time of becoming more familiar with and aware of the delicious flavors inherent in living foods. Even eating a little bit more living food in your diet will make you a lot healthier. Eating 99% raw will make you a lot healthier. Eating 100% raw will give you a level of health that borders on the supernatural! It isn't supernatural though. It is just the natural state of health. But because the un-natural “Standard American Diet” appears natural, then the natural (raw diet) appears supernatural.
Enzymes: We need enzymes to do everything from walk, talk, digest, blink, breathe, and just be alive. At approx 108 degrees enzymes start to die, and by approx 118 degrees they decrease to 0%.. Heat destroys digestive enzymes, along with other nutrients, and makes natural oils indigestible. Raw live foods reduce enzyme depletion, so our bodies can fight off viruses and eliminate toxins. Raw foods rich in enzymes clean the organs and tissues and allow endurance and flexibility to increase. Digestion of cooked and refined foods cause toxic accumulation and over stimulation of the immune system that affect our emotional, spiritual and physical being. Eating live raw foods reverses toxic accumulation and restores our immune system back to health.
The majority of the following recipes are from raw food classes taught by Vickie. You may put together an entire holiday meal or just fix a light meal using these recipes. Most are totally raw, while others have one or two ingredients that are vegan, but not raw, to help those transitioning into the raw lifestyle. For those who desire a totally raw lifestyle, substitute the non raw ingredient for a raw one, or omit these recipes from your diet. These recipes are for you to get started on the raw vegan lifestyle. Have fun with them. If you don’t like an ingredient (such as a certain spice), substitute one you like in its place. Raw foods are fun foods. Experiment!! Be creative!! Come up with your own recipes!!
Some of these recipes require special equipment such as juicers, dehydrators, food processors, blenders or spiral slicer. Some of these items you may already have, some you may want to purchase.
Holiday menu suggestion: Center your feast around an elegant nut loaf garnished with edible flowers. Start with an appetizer or two. Add a few side dishes and salads. Top off your holiday feast with a couple fabulous desserts. Everyone will be surprised that you can have a wonderful holiday meal without the turkey and all the cooked trimmings, and it still be healthy.
Simple Meal suggestions: Appetizers can be used as a simple meal. Main dishes can be cut down in size for just one or two people, or saved as “planned-overs”. When you want a light meal, have a soup or side dish. Be creative. Raw foods are not boring or limited to just salads.
Asian Meal Suggestion: Vegetable Sushi Nori Rolls and Un-Stir Fry
Italian Meal Suggestion: Raw Lasagna, Raw Veggie Pasta (with Raw Marinara Sauce, Pesto Sauce or “Alfredo Sauce”), Stuffed Mushrooms, and a green salad with raw olives.
Mexican Meal Suggestion: Taco Salad: chop up romaine lettuce. Top with crumbled Nut Loaf, “Refried Beans”, Guacamole, Salsa, and crumbled Vegan Slicing “Cheese”. Tacos: put crumbled Nut Loaf, “Refried Beans”, Guacamole, Salsa and crumbled Vegan Slicing “Cheese” in a romaine lettuce leaf. Serve with Raw Corn Salad and Red Hot Crackers or Tortilla Chips.
Picnic Suggestion: Carrots Burgers, Walnut Pate, Potato Chips, Stuffed Tomatoes, Cole Slaw, Almond Cookies, Raw Apple Pie
Holiday Dessert Tray Suggestion: Almond Cookies, Carob Balls, Carob Raisin Balls, Banana Wraps (sliced), Date Nuggets and Raw Holiday Fudge.
Appetizers
Easy Flax Seed Crackers
5 cups flax seeds
Distilled water to cover
Let set overnight
In the morning add:
2 tsp cumin seed
1-2 tsp cayenne pepper
1-2 tsp celtic sea salt
Spread flax mixture on dehydrator trays with teflex sheets.
Dehydrate for 6 hours at 105 degrees or lower.
Flip over and peel off teflex sheet.
Dehydrate until crisp.
Break crackers into pieces.
Flax Crackers
Grind 2 cups flaxseed in a Vita Mix or grinder,
and put aside in a bowl.
1 cup distilled water
1 red onion (chopped)
3-4 stalks celery (chopped)
2-4 cloves of garlic
2 tomatoes
1 tsp celtic sea salt
2-4 tsp of favorite seasonings
(to make different flavor crackers)
Blend together in Vita Mix or food processor.
Add to the ground flax seed, and mix thoroughly
Cover dough at room temperature overnight.
Spread dough onto dehydrator trays lined with Teflex sheets. Score to desired size. Dehydrate at 105 degrees until dry (approx. 12 hours).
Flavor options:
1 tsp caraway seed and 1 tsp coriander seed
1 tsp crushed red pepper and 1-2 tsp cumin seed
2-4 tsp Mexican seasoning
Hot Spicy Flax Crackers
¼ cup flax seeds, ground
¼ cup distilled water
3 cups sunflower seeds (soak 4 hours, then drain)
2 tomatoes chunked
½ cup onions, sliced
1 – 1 ½ tsp ground red pepper
2 tsp cumin seeds
2 ½ tsp celtic sea salt
Add water to ground flax seed and put aside.
In food processor, grind sunflower seeds,
tomatoes and onions, and put in large bowl.
Add spices and soaked flax seed, and mix thoroughly.
Spread on dehydrator tray with teflex sheet.
Dehydrate at 95 –105 degrees for 6 to 8 hour.
Remove teflex sheets and continue to dehydrate for another 6-8 hours or until dry.
Break apart to make crackers
Potato Chips
3-5# potatoes
(sliced super thin)
Soak potatoes in distilled water at least 4 hrs.
Drain and remove as much water as possible
½ onion, sliced
1/3 cup olive oil
1/3 cup fresh squeezed lemon juice
2 tsp celtic sea salt
2 tsp ground cumin
¼ tsp garlic powder
¼ tsp cayenne pepper
Add to potatoes and toss (with hands), and drain thoroughly
Dehydrate 12-16 hours or until crispy
(May overlap potatoes on trays)
Red Hot Crackers
3 cups sunflower seeds (soak 4 hours, then drain)
1 cup flax seeds (soak in 2 cups water 1 hour)
2 tomatoes chunked
1/2 cup onions, sliced
2 tsp. chili flakes
2 tsp. cumin seeds
2 1/2 tsp. celtic sea salt
Mix together and process in food processor until mushy and ground up (1/2 at a time due to room in the processor). Spread on dehydrator tray with teflex sheet. Score in squares or rectangles. Dehydrate at 105 degrees or less for 6 to 8 hour. Remove teflex sheets and continue to dehydrate for another 6-8 hours or until dry.
Rye Crackers
2 cups rye berries, sprouted 2 days
½ medium yellow onion
1 Tbsp miso or Nama Shoyu
½ Tbsp caraway seeds
Soak rye berries
(12 hours with distilled water in a large jar
with mesh covering)
Drain
Rinse & drain in distilled water twice a day for 2 days
(morning & evening)
Process rye and onions in a food processor using the “s” blade,
Add miso or Nama Shoyu, and caraway seeds; mix well.
(may have to be done in 2 batches)
Spread mixture thin on a dehydrator tray with teflex sheet. Dehydrate at 105 degrees or less for 2 hours,
Score with a knife into squares.
Continue dehydrating for 2 hours, flip crackers over,
and remove teflex sheet.
Continue dehydrating 2-4 hours
or until dry.
These should be fairly dry to resemble “Rye Krisps”
Tortilla Chips
½ cup sunflower seeds
(soaked for 12 hours)
2-3 cups golden flax seeds,
(soaked for 4 - 5 hours)
2 tsp sesame seeds
(soaked 4 – 5 hours)
1 cup fresh or frozen corn kernels
¼ - ½ avocado
2 Tbsp red onion
1-2 clove garlic, minced
(or 1-2 tsp garlic powder)
1 tsp paprika
1 tsp cayenne
1/8-¼ tsp celtic sea salt
(or to taste)
1 pinch white pepper
Water
Blend all ingredients in Vita Mix
or food processor until smooth.
Add water if mixture is dry.
Spread mixture on teflex lined dehydrator sheets.
Score with knife into squares.
Dehydrate for 5 hours at 100 degrees
Remove teflex sheets.
Continue to dehydrate until crisp.
For taco shells: score into rectangles instead of squares.
After removing teflex sheets, fold a little to look like taco shells.
Dehydrate until crisp.
Stuffed Mushrooms
10-12 large portabella mushrooms, cleaned
1 clove garlic
½ cup pine nuts, soaked 5-6 hours
¼ cup parsley, washed, dried, minced
(or dried to taste)
1-2 tsp fresh basil, minced
(or dried to taste)
2 tsp miso
1. Using a small spoon, carefully scoop out
center of mushroom
(save stems and centers for other recipes).
2. Combine remaining ingredients and stir well
3. Pack mixture in center of mushrooms.
4. Enjoy as appetizer or with meal.
Salads
Bitter Greens and Oranges
3 Tbsp fresh squeezed lemon juice
2 Tbsp minced shallot
2 ¼ tsp chopped fresh thyme
1½ tsp orange zest
½ cup extra virgin olive oil
12 cups baby or torn mixed greens
(such as arugula, sorrel, watercress, radicchio, endive)
4 green onions, thinly sliced
½ cup radishes, thinly sliced
½ cup fresh dill, chopped
3 oranges
(peeled, halved, cut crosswise into half-circles)
In a small bowl combine the lemon juice, shallot, thyme, and orange zest.
In a large bowl combine the greens, onions, radishes, dill and oranges.
Toss with enough dressing to coat.
Carrot Pulp Pineapple Salad
1 cup fresh pineapple
(diced and crushed, and retain juice)
2 cups carrot pulp
1/3 -1/2 cup raisins or currents
1 – 2 Tbsp raw honey
(or Sucanat)
1/3 – ½ cup almond mayo
1 cup apple, diced
Put the pineapple, pineapple juice, carrot pulp, sweetener, apples and raisins in a bowl.
Marinate 15-30 minutes.
Add the almond mayo.
Let sit overnight in the refrigerator.
*May add ½ cup chopped nuts or sunflower seeds if desired.
Cole Slaw
1 head cabbage, shredded
1 head broccoli, finely chopped
2-4 carrots, shredded
¼- ½ red onion, finely chopped
Mix all ingredients and toss with poppy seed dressing, or honey mustard dressing or ranch dressing.
Cranberry Salad
2 cups cranberries
1 apple
1 orange
2 pears
½ cup pitted dates
¼ cup orange juice
½ cup raisins
¼ - ½ cup honey
¼ tsp graded orange rind
1/8 tsp cloves
¼ tsp ground allspice, cinnamon & ginger
Grate orange and put aside.
In food processor, grind cranberries and put into bowl.
Chop apple, peeled orange, pears &
dates in food processor.
Add to cranberries.
In a bowl, mix orange juice, raisins, honey, and spices.
Add to fruit mixture and refrigerate overnight
for flavors to blend.
*Fresh cranberries are desired, but frozen
will work if out of season.
Raw Corn Salad
2-3 cups raw corn kernels
(remove kernels from cob)
1 cup red bell pepper, chopped
½ - 1 cup scallions, chopped
¼- ½ cup cilantro, chopped
(or dried to taste)
5-7 olives, chopped
2-3 Tbsp lemon juice
2-3 Tbsp extra-virgin olive oil
1-2 Tbsp Nama Shoyu
Cayenne Pepper, to taste
Combine all ingredients and toss together.
Fruit Salad
1 avocado
2 bananas
1 mango
Chop, mix, and enjoy
Hijiki Sweet Potato Salad
¾ cup Hijiki
(soaked for 30 minutes)
1 ½ -2 cups grated sweet potato
4 Tbsp raw pumpkinseeds or sunflower seeds
(soaked and /or dehydrated)
1-2 Tbsp olive or flax oil
1-2 tsp graded ginger
2 tsp Nama Shoyu
pinch cinnamon
Combine all ingredients and toss.
*To soak Hijiki: cover Hijiki with warm water and soak for 30 mins.
Drain and soak again in fresh warm water for another 30 mins. Drain.
Dressings
Honey Lemon Dressing
1/3 cup extra virgin olive oil
1/3 cup raw honey
1/3 cup lemon juice
¼ cup Nama Shoyu
1 clove garlic
½ tsp ground mustard
¼ tsp ground ginger
½ tsp basil, dried
Mix all ingredients together.
Honey Mustard Dressing
1 ½ cups flax seed oil and/or extra virgin olive oil
1 ½ cups raw apple cider vinegar
1-2 Tbsp raw honey
1-2 Tbsp brown mustard or ground mustard
Nama Shoyu (opt)
(to taste)
Mix oil and vinegar together.
Add honey and mustard and Nama Shoyu.
(if using ground mustard use ½-1 Tbsp)
Keep in refrigerator
Oil and Vinegar Dressing
1 cup flax seed oil or extra virgin olive oil
1 cup raw apple cider vinegar
favorite spices to taste
Blend all ingredients together.
Onion Dressing
1 cup extra virgin olive oil
1/3 cup raw apple cider vinegar
¼ -1/3 cup raw honey
3-5 green onions
1 ½ tsp Herbamare or celtic sea salt
Put all ingredients in Blender or Vita Mix and blend until creamy
*For a spicy variation: add ¼ jalapeno and some cilantro.
Parsley Dressing
½ to ¾ cup distilled water
1/3 cup extra virgin olive oil
1 tsp celtic sea salt
4 dates, pitted
1 clove garlic
1 bunch fresh parsley
Blend all ingredients together in a Vita Mix or blender.
Basil Pine Nut Dressing
1 cup pine nuts, soaked over night
1 cup water
11/2 -2 cups fresh basil
1 Tbsp Nama Shoyu
Blend all ingredients in a Blender or Vita Mix until creamy.
Poppy Seed Dressing
1/3-1/4 cup raw honey
¼-1/2 tsp. dry mustard
1/3- ½ tsp. kelp powder or
may use 1/8 tsp celtic sea salt
1/8 – 1/3 cup raw unfiltered apple cider vinegar
¼- ½ red onion
1/3 – ½ cup extra virgin olive oil
½ - 1 Tbsp. poppy seeds
Put all the ingredients in a blender or Vita Mix
and blend thoroughly
Ranch Dressing
1 14 ounce jar Vegenaise
( made with grapeseed oil)
1/8 - ¼ cup raw unfiltered apple cider vinegar
1-2 Tbsp garlic powder (or to taste)
2-4 Tbsp dried parsley flakes (or to taste)
Place all ingredients in a bowl and mix well.
Store dressing in covered container.
If too thick, add rice or almond milk.
Raspberry Vinaigrette Dressing
1 cup raspberries, fresh
(or frozen raspberries, defrosted)
4-5 tsp raw apple cider vinegar
2/3 cup distilled water
¼ cup flax oil
(or extra virgin olive oil)
2-3 cloves garlic
½ - ¾ tsp. celtic sea salt
1-3 tsp raw honey
(or more to taste)
Blend all ingredients in blender or Vita Mix.
Strain to remove seeds if desired.
Raw Ranch Dressing
2 cups almond mayo
1/8 -¼ cup raw unfiltered apple cider vinegar
2 Tbsp garlic powder (or to taste)
2-4 Tbsp dried parsley flakes (or to taste)
Place all ingredients in a bowl and mix well.
Store dressing in covered container.
If too thick, add nut milk.
Tahini Dressing
2 ½ cups raw tahini (sesame butter)
4 lemons or limes
(freshly squeezed)
2 clove garlic, finely chopped
Celtic sea salt (to taste)
Water
Mix together tahini and lemon or lime juice.
Add garlic and celtic sea salt.
Mix 2 Tbsp with 1 Tbsp water.
(adjust water for desired thickness)
Dilly Carrot Tahini Dressing
½ cup carrot juice
1 Tbsp raw tahini (sesame butter)
3 Tbsp extra-virgin olive oil or flaxseed oil
3 Tbsp raw apple cider vinegar
fresh dill (to taste)
(may substitute dried dill)
Nama Shoyu (to taste)
Carrot pulp
Put all ingredients (except carrot pulp)
in blender or Vita Mix and blend until smooth.
Gradually add carrot pulp to thicken.
Soups
Avocado Celery Soup
1-2 cups water
3 cups chopped celery
2 avocados
1 clove garlic
In a blender or Vita Mix
blend 1 cup water and celery
Add avocado and garlic.
Slowly add additional water until desired consistency.
Broccoli soup
1 cup almonds, soaked
3 cups water
1 tsp raw honey
2 cups broccoli
1 avocado
1Tbsp extra-virgin olive oil
1-2 tsp red onion
1 clove garlic
1-2 tsp celtic sea salt
1/8-1/4 tsp cumin
White pepper (to taste)
In blender or Vita Mix blend water almonds and honey until smooth.
Add the remaining ingredients and blend until creamy.
*Adjust seasonings to taste.
Butternut Soup
1-2 cups water
2 cups diced butternut soup
4 celery stalks, chopped
2-3 Tbsp Tahini
2-3 green onions
½ cup fresh basil
(or dried to taste)
1/3- ½ tsp paprika (opt)
¼-1/2 tsp celtic sea salt
In Vita Mix blender
blend half the water and half the squash.
Add other half of squash and gradually add water to desired consistency.
Add the remaining ingredients and blend.
Carrot Soup
3 cups fresh carrot juice
1- 1 ½ Tbsp miso paste
1-2 clove garlic (crushed)
1 Tbsp fresh basil
(or ½-1 tsp dried)
1 avocado
(sliced)
3 roma tomatoes
(seeded and diced)
1 cup raw corn
(husked and kernels removed from cob)
1 Tbsp minced red onion
1-2 Tbsp fresh cilantro, chopped
(or dried to taste)
Put carrot juice, miso, garlic and basil in blender or Vita Mix.
Add half the avocado, tomatoes, and corn and puree.
Combine the remaining ingredients, except cilantro,
in bowl and toss.
To serve, pour puree mixture into serving bowl or individual bowls and stir in tossed vegetables.
Garnish with cilantro.
May be served chilled, at room temperature,
or warmed to 105 degrees.
Creamy Spinach Soup
1 large tomato
juice of ½ orange
3-4 cups spinach
¼ - ½ inch fresh ginger
1 avocado
2 Tbsp green or red onions
celtic sea salt to taste
garlic powder to taste
distilled water
Blend the tomato and orange juice in Vita Mix or blender.
Add spinach a little at a time.
Add the rest of the ingredients with a little
water at a time until desired consistency.
If using a Vita Mix, do not let it get hot,
just warm.
Gazpacho
2 cups tomatoes
1 cup cucumber
¼ cup flax oil
⅓ cup lemon juice
½ tsp celtic sea salt
½ tsp jalapeno pepper
1-2 garlic cloves
¼-½ avocado
Blend together in blender or Vita Mix and place in bowl.
In food processor chop:
1 cup tomatoes
⅔ cup cucumber
1-2 stalks celery
½ cup red bell pepper
¼ cup red onion or scallions
Place in another bowl and add:
1/3 cup cilantro, chopped
(or 2-3 Tbsp dried cilantro)
1/3 cup parsley, chopped
(or 2-3 Tbsp dried parsley)
¼ - ½ avocado, chopped
Fold into blended mixture.
Add 2-4 Tbsp Nama Shoyu
or add desired amount to individual servings.
May chill in refrigerator before serving.
Snappy Tomato Soup
2 cups tomatoes
1/3 cup bell peppers
¼ cup onion
1 clove garlic
½ pepper
(jalapeno, or other hot variety)
Celtic sea salt (opt.)
Put all ingredients in blender or Vita Mix and blend until smooth.
Russian Summer Soup
1cup broccoli
1 cucumber
1 avocado
1 tomato
½ onion
½ cup green peas
Parsley (to taste)
Dill (to taste)
1-2 stalks celery
4-5 radishes
Red or white pepper (to taste)
Celtic sea salt (to taste)
2 Tbsp extra-virgin olive oil
2-3 cups almond milk
Cut all vegetables and add spices and oil.
Pour almond milk over the vegetables.
Tai Lemon Coconut Soup
1-2 large squash
(juiced)
coconut milk
(from one young coconut)
3-4 lemons
(freshly squeezed)
5 mushrooms, chopped
2 carrots, sliced thin
Mix
*May be heated on low until warm,
but not over 105 degrees.
Side Dishes
Applesauce
4-6 large apples
1 lemon, juiced
¼ -1 tsp cinnamon
Raisins (opt)
Pulse chop everything in a food processor.
“Mashed Potatoes”
1 head cauliflower
Put ½ head of cauliflower in food processor and process until fine. Repeat with the other half of the head.
May add your favorite herbs or leave plain.
Top with quick and easy gravy.
* May add 2 cups soaked macadamia nuts to the cauliflower for a slightly different taste and texture.
Raw Winter Squash
Acorn, butternut or pumpkin squash
Cut up and remove skin of any variety of winter squash
(may mix varieties)
Run squash through Green Life/Green Star/Green Power/ or Champion Juicer
(use blank screen)
Add favorite spices
(cinnamon, nutmeg, pumpkin pie spice)
*May add maple syrup to sweeten
“Refried Beans”
2 ½ cups sunflower seeds
(soaked for 4-12 hours)
½ cup extra virgin olive oil or flax oil
1 Tbsp raw apple cider vinegar
1 Tbsp miso
¾ cup water
3 Tbsp raw Tahini
2-3 tsp ground cumin
2-3 tsp chili powder
3-4 tsp onion powder
1 tsp celtic sea salt
Puree all ingredients in a food processor until creamy.
Warm in the dehydrator at 105 degrees.
No Bean Hummus
2 zucchini
¼ cup extra-virgin olive oil
5-8 clove garlic
2-3 tsp celtic sea salt or dulse flakes
1/2-3/4 cup fresh squeezed lemon juice
¾ cup sesame seeds, soaked
¾ cup raw tahini
(sesame seed butter)
1/8-1/4 tsp cayenne
1tsp ground cumin
1 tsp paprika
Process zucchini, olive oil and garlic in food processor.
Add remaining ingredients and process until smooth
Stuffed Tomatoes
4 large tomatoes
1 medium size ripe avocado
(peeled, seeded, mashed)
1 Tbsp lemon juice, fresh
½ tsp celtic sea salt
¼ cup young peas
½ cup onion, minced (red or scallions)
1 stalk celery, minced
2 radishes, minced
½ bell pepper, diced
Sprouts
1. Carefully scoop out the center of tomato. Set aside hollowed out tomato and dice the rest.
2. Combine avocado, lemon juice, and salt, and mix well.
3. Add remaining ingredients, except sprouts
(including diced tomatoes). Gently stir.
4. Scoop the vegetable filling into tomato shells.
Garnish with sprouts.
Serve chilled or at room temperature.
Main Dishes
Carrot Pulp/ Sunflower Seed Burgers
6 Tbsp flax seeds, ground
1 cup distilled water
(Mix together and set aside)
4-5 celery stalks
½ small red onion
1 bell pepper (any color)
3 cups carrot pulp
2-3 cups sunflower seeds, ground
3-4 Tbsp dried parsley
Nama Shoyu or celtic sea salt to taste
In food processor, chop celery, onion, and pepper. Mix together carrot pulp, ground sunflower seeds, celery, onion, peppers, parsley and Nama Shoyu. Add the flax seed mixture and mix thoroughly. Add more water if necessary to form patties. Form into thick patties. Place on teflex sheets in dehydrator and dehydrate burgers at 105 degrees or lower for 4 hours. Remove teflex sheets and dehydrate 2-4 more hours.
Note: To grind flax seeds, place in electric coffee grinder, and grind into powder.
To grind sunflower seeds, put in food processor with chopping blade and grind.
These burgers still have enzymes, vitamins, and minerals due to low temperature of heating, and are a raw, live food.
Easy Carrot Burger
3 cups raw almonds (ground)
(or nut of choice)
1 lb. carrots (peeled or washed)
1 red onion
1 Tbsp raw honey
(may use banana or raisins)
1 Tbsp extra virgin olive oil
2-4 Tbsp poultry seasoning
(may use other seasoning)
celtic sea salt to taste
Blend in food processor until mixed.
Form into patties.
For” cheese” burgers add 3-4 Tbsp nutritional yeast to the mixture and sprinkle extra on top of burgers
For “fish” burgers add 2-3 Tbsp seaweed (kelp, dulse, or nori) to the mixture and sprinkle extra on top of burgers.
For mushroom burgers,
serve on large portabella mushroom.
Keeps in refrigerator approx. 2 weeks.
Chili
1 medium zucchini
(chopped into cubes)
1 medium carrot
(chopped into cubes)
½ medium or 1 small eggplant
(peeled and chopped into cubes)
4-5 portabella or shitake mushrooms
(chopped into cubes)
3 cloves garlic, crushed)
1 medium roma tomato
(chopped into chunks)
¼ medium red onion
(chopped)
2 ½ -3 ½ tsp celtic sea salt
1 Tbsp lemon juice
2 Tbsp olive oil
Mix all ingredients together.
Marinate overnight.
Sauce for Chili
1 large tomato
1 cup sun-dried tomatoes
(soaked 1 hour)
¼ cup olive oil
1½ cups water
1-2 tsp cayenne pepper
½ tsp celery seed
½ tsp oregano
½ tsp cumin
1-2 tsp garlic powder, (opt)
(or ½ -1 clove garlic)
Blend all ingredients until smooth in blender or Vita Mix.
Pour over marinated vegetables.
Put in dehydrator at 105 degrees to warm.
Raw Lasagna
Fresh Marinara Sauce (see recipe)
Nut Ricotta Cheese (see recipe)
Raw thinly sliced zucchini
Raw spinach leaves (washed, dried, and minced)
Raw mushrooms (cleaned and thinly sliced)
Assemble: layer 1/3 zucchini, spinach, mushrooms, cheese, and sauce.
Layer another 1/3 of ingredients, and then the last 1/3.
Raw Veggie Pasta
Carrots
Zucchini
Daikon radish
1. Julienne slice vegetables, or use a spiral slicer.
2. Arrange on platter.
3. Serve with marinara sauce and/or pesto sauce.
Quiche
Crust:
3 cups walnuts, soaked
¼ cup flax seed, ground
1 clove garlic
½ -1 tsp Nama Shoyu
favorite seasonings
Filling:
¾- 1 cup green onion, chopped
3- 3 ½ cups mushrooms, spinach and/or zucchini,
chopped or shredded
1/3 – ½ cup extra virgin olive oil
½ - 1 Tbsp Nama Shoyu
1 pinch nutmeg, ground
1 cup tahini and/ or soaked walnuts
1 ½ tsp psyllium husk powder
1 ½ Tbsp Nama Shoyu (opt)
1 cup water
5 drops liquid Stevia
(or 1/8 tsp Stevia powder leaves)
Crust: combine all ingredients in food processor.
Process until walnuts are chopped
very well and a dough is formed.
Season to taste.
Lightly oil a pie plate and press crust mixture into plate.
Dehydrate either all day or overnight.
Filling: Marinate the onions, mushrooms, zucchini and/or spinach in olive oil and Nama Shoyu at least 1 hour.
In a blender, combine lemon juice, nutmeg, tahini and/or walnuts, psyllium, water,
Nama Shoyu (opt), and Stevia.
Blend until creamy.
Fold this mixture into marinated mixture.
Spread over dehydrated crust.
Chill at least 1 hour before serving.
Un-Stir Fry Veggies
1 ½ cups broccoli florets
1 red bell pepper (julienne sliced)
1 ½ cups zucchini (julienne sliced)
1 ½ cups carrots (julienne sliced)
1 ½ cups red cabbage shredded
1-2 cups mung bean sprouts
1 ½ cup baby portabella mushrooms
(marinated in 3 Tbsp olive oil and 2 Tbsp Nama Shoyu)
onions (julienne style), opt.
½ cup chopped cilantro
(2 Tbsp dried)
½ cup chopped basil
(2 Tbsp dried)
2/3 cup fresh squeezed orange juice
3 Tbsp miso
2 Tbls Nama Shoyu
1-2 Tbsp fresh ginger, grated
1-2 garlic cloves, chopped or minced
1-2 tsp oriental seasoning (or to taste)
In a large bowl toss all ingredients and marinate for at least one hour.
May eat as is, or dehydrate for 3-4 hours at 100-105 degrees.
Vegetable Sushi Nori Rolls
Nori sheets
(Untoasted, sun dried)
Cucumber
(Peeled, and sliced thin)
Avocado
(Sliced thin)
Sprouts
(Alfalfa, broccoli, radish)
Miso
Bamboo roller or wash cloth
Place nori sheet on bamboo roller or wash cloth.
Spread miso thin on nori sheet..
Top with cucumber, avocados, and sprouts.
Roll and seal with water or extra miso.
May slice or leave whole
“Salmon Pate”
2 cups almonds, soaked
4 stalks celery, finely chopped
½ cup green onions, chopped
¼ cup water
2 carrots, finely chopped
3 tsp fresh squeezed lemon juice
dulse (whole dulse chopped or flakes)
Run almonds through a juicer with blank to make smooth pate.
Mix all ingredients together and form into loaf.
Walnut Cauliflower Pate
1¾ cup walnuts, soaked
2 cups cauliflower
¼ red onion
1½ tsp poultry seasoning
1½ tsp dried thyme
1 clove garlic
dulse or kelp granules, to taste
1 cup celery, finely diced
favorite seasoning, to taste
In a food processor or juicer (using the blank),
combine all ingredients, except celery.
Process until smooth (if too dry, add a little distilled water).
Add celery and favorite seasoning, and mix well.
Chill before serving.
*Great for dipping veggies, stuffing tomatoes,
or on nori rolls.
Walnut Pate
(tuna salad)
3 cups walnuts,
(soaked 30 minutes or longer)
2-3 cloves garlic
2-3 stalks celery
1 small onion
½ cup fresh parsley
(or 1-2 Tbsp dried parsley)
1 Tbsp lemon juice
½ tsp celtic sea salt
1 tsp kelp powder
1-2 tsp dill weed
Finely chop garlic, onion, celery,
and parsley in food processor.
Add walnuts, lemon juice, celtic sea salt,
kelp and dill weed.
Blend (stopping to stir until smooth).
*Makes great “tuna” salad or sandwiches.
Sauces
“Alfredo” Sauce
1 ½ cups almonds, peeled
1 cup water
½ cup extra virgin olive oil
1 lemon, juiced
1 clove garlic
1tsp celtic sea salt
½ tsp dill
¼ tsp cayenne
¼ tsp ground mustard
¼ tsp ground ginger
Blend almonds and water in blender or Vita Mix.
Add the remaining ingredients and blend until creamy.
Pour over “Veggie Pasta”
Crème Anglaise
(Vanilla Custard Sauce)
4 dates, soaked
1 cup young coconut meat
1 ½ Tbsp alcohol-free vanilla
2/3 cup date soak water or coconut water
In a Vita Mix or blender, combine all ingredients
and blend until very creamy.
*May freeze for vanilla ice cream.
Guacamole 1
Avocados
Salsa
Lemon juice
Mexican or taco seasoning
Blend all ingredients to desired consistency.
Guacamole 2
1 large avocado
(or 2 small)
1 tsp onion powder
½ tsp celtic sea salt
2 tsp lemon juice
Blend all ingredients to desired consistency.
Onion Dip
2 cups pine nuts and/or sunflower seeds combined
(soaked over night)
½ - 1 lemon, juiced
1 clove garlic
3- 5 green onions
Celtic sea salt, to taste
Blend all ingredients in blender, Vita Mix or food processor.
Add water a little at a time if too thick.
Add extra chopped green onions
or dried onions if desired.
Refrigerate for several hours
(overnight is best)
Pesto Sauce
1 cup tightly packed fresh basil leaves
(washed and dried)
2 tsp flax oil or olive oil
1 Tbsp distilled water
3 Tbsp raw pine nuts
(soaked 1-2 hours)
2 clove garlic, crushed
¼ tsp celtic sea salt
Process all ingredients in food processor.
Quick and Easy Gravy
2 Tbsp. miso
1 Tbsp raw almond butter
1 Tbsp raw sesame tahini
1-1 ½ cups warm distilled water
Blend all ingredients together, starting with 1 cup water and adding more if too thick.
*You may use all almond butter or all tahini
Raw Marinara Sauce
3-4 medium tomatoes
1 cup sun dried tomatoes
(soaked 2 hours and drained)
¼ cup fresh parsley
(may use dried parsley to taste)
1-2 Tbsp minced onion
10 basil leaves
(may use dried basil to taste)
2-3 clove garlic, crushed
(may use garlic powder to taste)
2-3 Tbsp oregano, dried (or to taste)
(may use Italian Seasoning)
¼ tsp celtic sea salt (or to taste)
1-2 Tbsp olive oil
Combine ingredients in food processor and puree. If too thick add distilled water a little at a time for desired consistency.
Salsa
Tomatoes
Bell pepper
Onions
Jalapeno pepper (to taste)
Taco or Mexican seasoning
Raw apple cider vinegar (to taste, opt)
Water
In food processor pulse chop all ingredients except water.
If too thick add water and continue to pulse chop or blend.
Raw Tomato Sauce
2 cups tomatoes
½ cup sun-dried tomatoes, soaked & drained
1 tsp honey
1/8 cup extra-virgin olive oil
¼ tsp celtic sea salt
1 Tbsp raw apple cider vinegar (opt)
Oregano (to taste)
Basil (to taste)
Rosemary (to taste)
Blend all the ingredients together in a blender or Vita Mix.
Seasonings and Condiments
Almond Mayo
½ cup almonds
(soaked 4 hours in distilled water)
¾ cup distilled water
1 lemon, juiced
3 dates (pitted)
1 Tbsp agar flakes
2 tsp onion flakes
¼ tsp salt
Blend in blender or Vita Mix adding
½ cup olive oil while blending
(about 1 minute)
If it is too thick and won’t blend,
gradually add more water.
Jam
Dried fruit
(apples, apricots, peaches)
water
dates or raw honey (opt)
Soak fruit in water until soft.
Blend in Vita-Mix, blender or food processor until desired consistency.
Chicken Seasoning
9-12 Tbsp Nutritional yeast
2 Tbsp onion powder
1 Tbsp parsley, dried
1 Tbsp sage
1 tsp celery seed, ground
2 tsp celtic sea salt
1 tsp garlic powder
1 tsp savory
½ tsp paprika
½ tsp rosemary
½ tsp turmeric, ground
½ tsp ginger, ground
Mix all ingredients well.
Shake before using.
“Veggie Seasoning”
Zucchini
Yellow squash
Carrots
Tomatoes
Green beans
Bell peppers
Onions
Whatever is in your garden
and/or your favorite veggie
Dehydrate any or all the above veggies until dried.
In blender or Vita Mix, grind to powder.
Use in soups or dips
Desserts
Almond Fruit Cookies
4 cups almonds (soaked overnight)
2 cups raisins
2 oranges (peeled)
2 apples (seeded)
1 banana (peeled)
½ tsp celtic sea salt
2-4 Tbsp ground cinnamon
4Tbsp ground flaxseed
Blend in a food processor until finely chopped.
Using an ice cream scoop, scoop dough onto a dehydrator tray lined with Teflex sheet and flatten cookie.
Dehydrate at 105 degrees until dry (12-24 hours).
Almond Orange Cookies
4 cups raw almonds (soaked overnight)
2 cups raisins
¼ to ½ cup orange peel
(if using dried peel, soak first)
2 oranges (peeled)
½ tsp celtic sea salt
2 apples (seeded)
4 Tbsp ground flaxseed
Blend all the ingredients in a food processor until they are finely chopped.
Using an ice cream scoop, scoop cookie dough onto a dehydrator tray with Teflex sheet and flatten cookie.
Dry at 105 degrees until dry (12-24 hours).
Nut Cookie Bars
4 cups soaked nuts
(almonds, pecans, walnuts and/or hazelnuts)
½ cup dates, pitted
(or ¼-1/3 cup maple syrup)
Put ½ of the nuts and ½ of the dates
or maple syrup in food processor.
Process until finely chopped.
Shape into cookie bars and put on dehydrator trays
(with Teflex sheets).
Dehydrate 6 hours at 100 degrees.
Remove teflex sheets
and continue dehydrating until dry,
(but not too crumbly).
Raw Apple Carrot Cake
1-2 cups carrots (peeled and shredded)
4-6 apples (cored and shredded)
1 cup shredded unsweetened coconut (divided in half)
1 cup packed dates (pitted and minced)
2- 4 tsp cinnamon
¼ -½ tsp nutmeg
Hand mix carrots, apples, ½ of the coconut, dates,
cinnamon and nutmeg.
Grind mixed ingredients in food processor.
Firmly pack mixture into an 8 inch springform pan.
Top with remaining coconut
and gently press into cake.
Chill for a couple of hours and remove from pan.
Will keep in refrigerator for up to 3 days
Banana Wraps (Fruit Leather)
6 bananas
3 Tbsp flax seed, ground
1 cup raisins, soaked
3 Tbsp lemon juice
pinch celtic sea salt
1 tsp alcohol-free vanilla
Blend all ingredients in food processor.
Spread onto teflex sheets, and dehydrate overnight.
Peel off teflex sheets and continue to
dehydrate until dry.
Wraps: Cut into 4 squares and fill with fruit ice cream or Crème Anglaise (vanilla custard sauce).
Leather: Cut into strips and roll up for fruit leather.
May omit raisins for a creamier texture.
Carob Balls
1 cup almonds
1cup pecans
2 cups raw carob powder
4 Tbsp pine nuts
½ cup unsweetened coconut
½ cup distilled water
Raw honey
Coconut /ground nuts
In food processor, process the almonds and pecans until finely chopped. Add carob, pine nuts, and coconut and process until mixed. Mix the honey and water together and add them gradually to the nut mixture while the processor is running. Process the ingredients until well mixed and the dough is formed. Roll into balls. Roll balls in coconut or ground nuts (almonds, pecans, or walnuts).
Carob Raisin Balls
1 jar raw sesame tahini (sesame butter)
2 cups pitted dates
½ cup carob raw powder
¼ tsp cardamom
1 tsp alcohol free vanilla
pinch celtic sea salt
organic raisins
chopped nuts or coconut
Process tahini, dates, carob powder, cardamom, vanilla, and salt in food processor.
Place 3-4 raisins in 1 ½ tsp of dough and roll in chopped nuts or coconut.
Tastes like peanut butter cups.
“Chocolate” Pudding
2 ripe avocados
½- ¾ cup carob powder
½ cup maple syrup
Blend together and refrigerate.
Cinnamon Buns
3 cups soft wheat berries
1 cup dates
¾ cup raisins
1 Tbsp cinnamon
Soak wheat berries overnight.
Rinse and drain.
Sprout for one day.
Process all ingredients in a food processor until thoroughly mixed.
Oil hands and shape into buns.
Place on dehydrator trays with teflex sheets.
Dehydrate at 100 degrees for 3 hours.
Remove teflex sheets and continue to dry (approx 8-12 hours).
Coconut Pudding
Drain and scoop out 1 young coconut
(separate milk and meat)
Put the coconut meat in blender
Add 1 tsp cinnamon, 1 banana and
some of the coconut milk.
Add ice to chill.
Place in small cups or bowls and
top with shredded coconut or chopped nuts.
Date Nugget
Whole dates (pitted)
Raw almond butter
Whole raw almonds, soaked
(may dry in dehydrator to crisp again)
Unsweetened coconut
Spread almond butter inside and outside of date.
Place almond inside of date.
Close date and roll in coconut.
Layer Cake
Bottom and top layers:
2 cups almonds
1 cup cashews
(finely ground together, and set aside)
1 cup raisins
2 Tbsp lemon juice
(blend together in food processor)
Add: 2 Tbsp extra virgin olive oil
¼ tsp ground cloves
2 tsp ground cinnamon
¼- ½ tsp vanilla
(blend together and add to ground nuts and mix)
*Middle layer:
2 cups berries
(may mix different kinds or use one kind)
3 dates, pitted
3 tsp psyllium (for thickener)
(blend together)
In a spring form pan, press half of nut mixture into pan.
Top nut mixture with fruit mixture.
Place rest of nut mixture on top of fruit mixture
and gently press.
Refrigerate before serving
*May use sliced fruit instead of berry mixture
for middle layer
Easy Raw Apple Pie
(there is no need to clean the food processor between each layer)
Crust:
2 cups walnuts, pecans, or almonds (soaked 4 hours)
5 – 10 dates
Put in food processor until sticky.
Press into pie pan.
2nd layer:
2-3 apples (cored & quartered)
½- 1 lemon (juiced)
Put in food processor and pulse to chunk.
Put on top of crust.
Top layer:
2-3 apples (cored & quartered)
1 cup currents or raisins
½ - 1 lemon (juiced)
1 banana
2-6 tsp cinnamon
Put in food processor until mushy.
Put on top of pie.
Refrigerate (will keep for several days)
Raw fruit “ice cream”
Frozen bananas
Frozen strawberries, peaches or favorite fruit.
Unfrozen dates (pitted)
Alternate frozen bananas, frozen fruit
and dates through
Green Life/ Green Star/ or Champion Juicer
with blank screen.
Stir mixture together and enjoy
Raw Holiday Fudge
1 cup oat groats
½ carob powder
¼ sesame seeds
(grinding them is opt)
¼ cup sunflower seeds
(grinding them is opt)
½ cup raw honey
2 cups chopped nuts
(walnuts or pecans)
Mix well.
Press into 8” square pan
(lined with wax paper or lightly oiled)
Chill well.
Cut into squares.
*Keep refrigerated
Fudge Brownies
2 cup shredded coconut
2-4 Medjool dates
3 Tbsp raw honey
1 Tbsp carob powder
1 tsp vanilla (alcohol free)
1 Tbsp nuts or sunflower seeds, chopped
Blend all ingredients except nuts or seeds in food processor.
Add nuts or seeds and mix.
Form into rectangles about ¾” thick.
Dehydrate 7-9 hours at 100 degrees.
Frozen Vanilla Ice
1 cup almonds (soaked 8 hours)
3 cups distilled water
10 dates (pitted)
1 Tbsp vanilla
Blend almonds and water.
Pour through sprout and juice bag or cheeses cloth.
Pour milk back into blender and add dates and vanilla.
Blend well. Pour mixture into ice cube trays and freeze.
Save almond pulp for another recipe.
Put frozen cubes through juicer, Vita Mix or food processor with S blade and puree until creamy).
Cheese Alternatives
Almond Cream Cheese
2 cups almonds (peeled)
2 tsp celtic sea salt
3 ½ cups boiling water
2 Tbsp Emes Kosher Gelatin
2 Tsp fresh lemon juice
Blend in Vita Mix or blender until creamy and smooth.
Chill until set.
Almond Parmesan “Cheese”
3 cups almond meal (dried)*
2 cloves garlic
1 Tbsp dried oregano or pizza seasoning
¼ cup extra virgin olive oil
Nama Shoyu (to taste)
Nutritional yeast , to taste(opt)
In a food processor combine dried almond meal, garlic and seasoning.
Process into fine powder.
Add olive oil and Nama Shoyu.
If want a cheesier flavor, add a little nutritional yeast.
*Almond meal is the pulp leftover from making almond milk.
Dehydrate almond pulp at 100 degrees until it is dried.
Cashew Cottage Cheese
Cashews
Distilled water
Cover cashews with lukewarm water.
Leave in a warm spot for 3 or 4 days.
Drain off the water.
Grind the fermented cashews in a grinder
or pulse chop in food processor.
Cream “Cheese”
2 cups almonds (peeled)
2 tsp celtic sea salt
3 ½ cups boiling water
2 Tbsp Emes Kosher Gelatin
2 tsp lemon juice
Blend in Vita Mix or blender all ingredients until creamy and smooth.
Chill until set.
Macadamia Nut Ricotta Cheese
3 ½ cups macadamia nuts
(soaked 2 or more hours)
½ cup water
(or more if needed)
2 cloves garlic
1 tsp celtic sea salt
½ tsp Italian seasoning.
Puree in food processor.
Nut milk 1
1 cup raw nuts, soaked, drained, and rinsed
3 cups purified water
½ to 1 tsp. vanilla (or extract of choice)
*Sweetener
1.)Blend in blender or Vita Mix and puree until smooth.
2.) Pour through sprout bag, cheesecloth, or strainer.
3.) Put remaining pulp and water back into blender or Vita mix and puree again.
4.) Repeat straining of milk.
5.) Stir in vanilla and sweetener.
6.) Save pulp in freezer for use later in other recipes.
Can be stored in refrigerator 2 to 4 days.
Can be frozen for later use.
* If using almonds: soak 24 hours, cashews: soak 12 hours, walnuts: soak 12 to 24 hours, sunflower seeds: soak 4 hours.
*Sweetener: may use ½ to 1 Tbsp (or more to taste) honey, Sucanat (dehydrated sugar cane juice), pure maple syrup, brown rice syrup, or barley malt syrup.
If using dates: use 3 or more (to taste) and blend with nuts and milk.
If using Stevia use a pinch or two
*Add 1 to 2 Tbsp. of carob powder for “chocolate” milk
Nut Milk 2
1 cup nuts or sunflower seeds
(soaked overnight)
3-4 cups water
1 banana
2 Tbsp raw honey
2 dates
Liquefy in blender.
Nut Ricotta Cheese
1 cup firm nut cheese (see recipe)
¼ chopped red onion
1 Tbsp miso
½ Tbsp nutritional yeast
1 clove garlic, crushed
Dash of nutmeg
Dash of white pepper
Combine ingredients, adding water if needed to achieve desired consistency.
Can be stored in refrigerator up to one week.
Note: cheese will thicken as it sits.
More water may be needed after storing in refrigerator.
Nut cheese makes a perfect dairy-free ricotta,
cream cheese or dips.
Pimento “Cheese” Spread
¼ cup cashews (soak 4 hours)
1 Tbsp sesame seeds
8 oz. jar pimentos
1 tsp nutritional yeast
¼ -½ tsp onion powder
¼ tsp. celtic sea salt
4 Tbsp olive oil
2 tsp lemon juice
Finely grind the cashews and sesame seeds.
Add remaining ingredients (including pimento juice).
Blend thoroughly.
Chill and serve with vegetables or crackers.
Vegan Slicing “Cheese”
2 cups hot water
1 cup cashews
1 cup sunflower seeds
½ cup nutritional yeast
½ cup lemon juice
½ cup red bell pepper
2 tsp celtic sea salt
2 tsp onion powder
4 Tbsp Emes Kosher Gelatin
Place Emes and lemon juice in blender or Vita Mix.
Soften for 2 -5 minutes
Add 1 cup hot water and remaining ingredients in blender.
Blend until smooth.
Add remaining water while blending.
Chill several hours.
Slice or cut into cubes.
*Melts when exposed to heat.
Smoothies and Drinks
Apple Cinnamon Drink
1 cup fresh juiced apple juice
1 apple
½-1 tsp cinnamon
Raw honey, to taste
1/4 tsp non alcohol vanilla
Ice
Put all ingredients in blender or Vita Mix
and blend until smooth.
Berry Peachy Smoothie
1 cup raspberries or blackberries
1 ½ cup fresh squeezed orange juice
1 cup peaches
Ice
Raw honey (opt), to taste
Put all ingredients in blender or Vita Mix
and blend until smooth.
Carrot milk
1 cup nut milk
(see recipe)
1 cup carrots
Ice cubes
Put all ingredients in blender or Vita Mix
and blend until smooth.
Daybreak Smoothie
1 orange
½-1 banana
½-1 cup pineapple
¼ cup strawberries
Ice
Put all ingredients in blender or Vita Mix
and blend until smooth.
Tropical Smoothie
Coconut milk from young coconut
Young coconut meat
Mango
Papaya
Pineapple
Ice
Put ice and coconut milk blender or Vita Mix until ice is crushed.
Add remaining ingredients and blend until smooth.
Berry Tropical Smoothie
Ice
Water
Blueberries or blackberries
Mango
Pineapple
Banana
Put ice and water in blender or Vita Mix until ice is crushed.
Add remaining ingredients and blend until smooth.
Pineapple Carrot Drink
1 cup pineapple
½ cup carrots
1 lemon with peel
(sliced)
1 cup ice
Put all ingredients in blender or Vita Mix
And blend until smooth.
Watermelon Juice
Blend watermelon in blender or Vita Mix.
About the author: Vickie has a desire to see people healed and set free from physical, spiritual, and mental disorders The reason for writing this book is to share some of what she has learned and experienced concerning health. She has a burden to share her knowledge and enthusiasm about the proper care of the body with anyone who will listen.
Vickie feels God’s ultimate diet is explained in Genesis 1:29, “Then God said, “Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you.” The recipes in this book are to help you incorporate healthy raw food choices into your diet.
Hippocrates was a great physician of the Fifth Century BC, and was called the “Father of Medicine”. He taught food should be eaten in the condition it is found in nature (UNCOOKED). He also taught, “Your food shall be your medicine” and “Your medicine shall be your food”. Vickie considers it unfortunate that the medical profession had departed from the foundations presented by its founder.
Vickie believes all areas of life (body, soul and spirit) are set forth in the Bible, God’s Holy Word. God’s ways are perfect! His ways guide us to abundant health and a joyous long life