The Raw Vegan Network Member’s Recipe Book
Volume 1
A Collection of Our Favorite Raw Vegan Recipes from Around the World
No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from The Raw Vegan Network and its members. The only exception is by a reviewer, who may quote short excerpts in a review.
About The Raw Vegan Network:
Going raw and staying raw sometimes seems impossible! The Raw Vegan Network is an entity that envisions and works towards a world where it is not just possible, but easy and fun to go raw for life!
What We Offer:
We provide online raw food certifications for those who wish to expand their portfolio of expertise enabling them to serve others in their locale that wish to experience the health benefits of living a raw food lifestyle. We also provide free contact services for people desiring help in their local area for raw food services.
The social implications are vast: A world where social problems rapidly evaporate like the toxins from our bodies when we go raw. The only way we will change the status quo is for each individual to live according to their own highest potential spiritually, mentally, and physically - and the Raw Vegan Network is there to help!
For us this is a fun adventure that we are excited to be a part of!!! It is the ultimate way for us to use our teaching, advertising, marketing, public relations, writing, Internet, and production skills to help the raw movement and the health of the human family everywhere.
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 we do like to tell people about the benefits of a 100% raw diet we are also acutely aware that this is not for everyone. Many people feel that a 100% raw diet cannot 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.
Raw Vegan Network Members and Recipes
Carolyn Akens, Cummings, GA
Egg-less Egg Salad 7
Mango Citrus Dressing 7
Pecan Brittle 8
Strawberry Jam 8
Vanilla Coconut Gelato 9
Erica Albanese, Eugene, OR
Bacon Strips 10
Bacon Bits 10
Eggplant Jerky 11
Cheeze-its 11
Butterscotch Blondies 12
Gemini Baladad, Philippines
Squash Flowers 13
Banana Nori 14
Tropical Slaw 14
Pad Thai 15
Pechay Leaves 15
Okra Asparagus 16
Stacey Barrington, Port Coquitlam, BC, Canada
Stacey’s Favorite Applesauce 17
Citrus Smoothie 17
Cantaloupe “Chai” Smoothie 18
Sweet Avocado Dip 19
Banana Papaya “Ice Cream”
Regin Bradford, MI
Raw Banana Pudding 20
Italian Tomato-Bell Pepper Spiced Filling 21
Strawberry-Banana Tart 21
Sunflower Butter Cookie 21
Thanksgiving Stuffing 22
Natural Barbeque Sauce 22
Angela Elliott, San Diego, CA
Blueberry Cobbler 23
Nilla Shake 23
Lemon Love Cookies 24
Berries with a Twist 24
Earthquake green 25
Vickie Fisher, Wichita Falls, Texas
Tuna Salad 26
Raw Bread 26
Nut Loaf 27
Sauce for Nut Loaf 27
“Meatballs” and Nutmeat 28
Debra Hammond, Holbrook, MA
Cucumber and Zucchini Ribbon Salad with Honey Dressing 29
Candy Apples 29
Fruit and Carrot Salad 30
Sunny Tomato Salad 30
Special Salad 31
Lisa Katherine Maier, Sayville, NY
Stolen Time 32
Bean Wrap 32
Earth 32
Island Food 32
Completion 33
Love Sunrise 33
Orange recipe for the Eyes 33
Natural Pure 33
Sunlight Vegan 33
Rebecca Maldonado, Long Beach
Cool and Crispy Pepper Salad 34
Good Morning Porridge 34
Turtles 35
Cilantro Pepita Salad 35
Olvera’s Treat Corn Salad 36
Chana Rachel “Anne” Mark, Ma’ale, Israel
Energizing Winter Smoothie 37
Chunky Apple Sauce 37
Potato Latkes with Pine Nut Sour cream or Apple Sauce 37
Sour Cream 38
Japanese Cucumber Salad 38
My Favorite Green Smoothie 39
Peggy McDonnell
Garlic Cranberry Dip 40
Dry Fruit Apple Sauce 40
Joel Odhner, Huntingdon, PA
Brownie 42
Chocolate Mousse Pie 43
Spring Roll 43
Spicy Mustard 44
Hemp Kale Salad 44
Spanish Lasagna 45
Bry’s Power Protein Punch 46
Isabelle Rothman, Sweden
Buckwheat Cereal 47
Sorry for the Coffee Drinkers 48
Brilliant Broccoli 49
Tawny Sterios, San Lois Obispo, CA
Tawny AWE-mazing Raw Vanilla Pudding 50
Belinda M. Stinson-Head, Decatur, GA
Japanese Sesame Noodles 51
Kale & Collard Greens 51
Spaghetti with or without Sauce 52
Spaghetti Sauce 52
Mock Chicken Salad 53
Nancy Telfer, Stratford, Ontario, Canada
Raw Pecan Tarts 54
Raw Burger Buns/Pizza Crust 54
Garden Burgers 55
Best Raw Cheese Ever 56
Chowder 56
Anna Tipps, Richmond, Texas
Mock Chicken Cashew Salad 57
Beet Ravioli with Herb Cheese Filling 58
Land and Sea Salad 59
Linda Wooliever, Worcester, VT
RAWvarti Cheese and Wrap Sandwich 60
Chocolate Pudding 61
Kickass “Tuna” Salad 62
Raw Mayonnaise 62
Cauliflower Couscous 63
Raw Applesauce with Sweet Cream Topping 64
Carolyn Akens,
Cummings, GA
Master Raw Food Chef/Instructor
Raw Food Classes, Chef/Instructor Certification Training, Pastry Unbaked
Training, 30-Day Raw Weight Loss System
Phone: 678-965-6838
Web:
www.carolynsrawfoods.com
Email:
carolyn@carolynsrawfoods.com
Egg-less Egg Salad
By Carolyn Akens
1/2 cup
water
1/2 cup fresh lemon juice
2 teaspoons turmeric
2 cloves garlic, peeled
1/2 teaspoon onion powder
1 teaspoon mustard powder
1 teaspoon Celtic sea salt
1 1/2 cups raw macadamia nuts or cashews
1/3 cup chopped scallions
1/3 cup chopped celery
1/3 cup chopped red bell pepper
In a food
processor, combine the water, lemon juice, turmeric, onion powder, mustard
powder, garlic, sea salt, and nuts and blend until smooth.
In a medium mixing bowl, combine the contents of the blender with the scallions,
celery, and bell pepper. Mix well and serve.
Mango Citrus Dressings
By Carolyn Akens
1 mango, peeled and seeded
1 teaspoon lemon juice
1 small clove garlic
2 Tablespoons unfiltered extra virgin olive oil
1 Tablespoon sesame seeds
1/2 teaspoon Celtic sea salt
1/2 cup fresh orange juice
1 Tablespoon agave nectar, optional
Place all ingredients in a blender and puree.
Pecan Brittle
By Carolyn Akens
1 cup Barhi dates
¼ cup almond butter
1 tbsp coconut butter
1 ½ cups pecans, roughly chopped
1 cup dried coconut
1 Tbsp pure vanilla extract
1/8 tsp celtic sea salt
¼ tsp cinnamon
1 small banana
¼ cup yacon syrup
1/3 cup agave nectar (1/2 cup agave if not using yacon syrup)
¼ cup organic golden flax mill
1. Blend in food processor dates, almond butter, coconut butter, vanilla, celtic sea salt, yacon syrup, agave nectar, banana, and flax meal until smooth.
2. Pour ingredients from food processor into a medium size mixing bowl, and fold in pecans.
3. Evenly spread mixture on a dehydrator tray lined with a Paraflexx sheet. Score into the size you want.
4. Dehydrate at 110 degrees for 12 hours, then flip them over and remove Paraflexx sheet and continue dehydrating for another 12 hours or until desired crispness.
5. Store in a sealed container in the refrigerator or freezer for up to 4 months.
Strawberry Jam
By Carolyn Akens
Yields 1 ½ cups of jam
1 ½ cups fresh strawberries
1 ½ cups Barhi or medjool dates, pitted
1 tsp Irish moss
1/8 tsp celtic sea salt
Place the strawberries in a Vita Mix blender and puree well. Then add dates, Irish moss, salt and blend until smooth (you may have to use the tamper since the mixture will get thick). Pour it into a sealed jar and refrigerate.
Raspberry jam will keep in the fridge for 1 week and in the freezer for up to 4 months.
Vanilla Coconut Gelato
By Carolyn Akens
½ cup cashews, soaked
1 cup macadamia nuts, soaked
½ cup young coconut meat
½ cup organic coconut sugar
¼ cup agave nectar, optional
1 Tbsp pure vanilla extract
1/8 tsp vanilla bean, scraped
1 cup water
1/8 tsp celtic sea salt
½ cup coconut oil
Blend all ingredients I a Vita Mix until smooth. Pour mixture into a frozen ice cream freezer canister and mix until chilled according to instructions.
Erica Albanese, Eugene, OR
Author of “School of RAWk’s Greatest Hits” Recipe E-Book (available at www.SchoolOfRAWk.com)
Bacon Strips
From “School of RAWk’s Greatest Hits” (with permission)
By Erica Albanese
1 large eggplant
Marinade:
¼ cup olive oil
1 tsp black pepper
2Tbsp maple syrup
3 Tbsp Ume plum vinegar
2Tbsp apple cider vinegar
2Tbsp liquid smoke
1 Tbsp agave nectar
Peel the eggplant with a veggie peeler.
Continue slicing the eggplant with the veggie peeler, to make long, thicker slices of the eggplant (1-1.5” wide x 5-7” long).
Soak the eggplant slices in the marinade for at least 6 hours, stirring occasionally.
Line a dehydrator tray with a Teflex Sheet and line the slices of marinated eggplant side by side.
Dehydrate for about 8 hours, then flip the slices over-keeping them on the Teflex sheet-and continue dehydrating another few hours until crispy but still greasy.
Bacon Bits
By Ericka Albanese
From “School of RAWk’s Greatest Hits” (with permission)
Bacon bits are easily made by using the Bacon recipe.
Simply dehydrate the bacon until more crispy than greasy, then put in food processor on high, using the S-Blade, and process until they become a crumble! This can take a few minutes but it happens. Make sure you don’t overdo it where it becomes a “mush”. This makes a super salad or pizza topper.
Eggplant Jerky
By Ericka Albanese
From “School of RAWk’s Greatest Hits” (with permission)
Using the Bacon recipe, remove the liquid smoke and maple syrup and adding celtic sea salt and Jamaican jerk seasoning.
Cheeze-its
By Ericka Albanese
From “School of RAWk’s Greatest Hits” (with permission)
4 cups sunflower seeds, sprouted
1.5 cups cashews, soaked
3 red bell peppers
¼ cup Braggs Liquid aminos
¼ cup nutritional yeast
1 Tbsp onion powder
1cup water
Put all the ingredients in a Vita Mix (or food processor) and blend until creamy.
Cover dehydrator sheets with Teflex sheet and pour batter onto trays in a large square formation.
Dehydrate until firm (usually overnight or morning until evening) and them flip.
Score the cheeze-its into small squares using a pizza cutter, and finish dehydrating until firm and crispy.
Butterscotch Blondies
By Ericka Albanese
From “School of RAWk’s Greatest Hits” (with permission)
2 ½ cups coconut flakes
1 cup cashews
¾ cups medjool dates, soaked & pitted
½ cup agave nectar
1 Tsp butterscotch extract
Glaze: ¼ cup agave nectar
½ - 1 Tsp butterscotch extract (to taste)
To make the blondies, put all the brownie ingredients in the food processor and process on high until a tough dough consistency is reached.
Form the dough into small squares, approximately 1” x 1” x 1”, or larger if desired.
For the glaze: blend the agave nectar with the butterscotch extract by hand, and drizzle over the blondies.
Gemini Baladad, Philippines
Gemini Baladad is available to help anywhere in the Philippines and abroad. As an expanded offering Gemini is available to prepare raw meals for you in the metro Manila area and is willing to lecture anywhere in the Philippines.
Squash Flowers
By Gemini Baladad
Makes 3 servings
1 bundle of squash flowers
4-5 pcs of moringa (malunggay) pods
Sprigs oregano and onion leeks
2 pcs chopped ripe tomatoes
Dash of salt (or fish sauce) and pepper to taste
Seasoning and sauce:
1 pc green mango pureed
Procedure:
1. Wash squash flowers and remove stamen. Slice stems of squash flowers. Drain well
2. Break malunggay pods into 3 pcs and scrape the flesh using a spoon or knife
3. Mix squash flowers, moringa pods, chopped tomatoes. Sprinkle tarragon and onion leeks
4. Season with salt and pepper
5. Drizzle green mango puree over dish.
Banana Nori
By Gemini Baladad
Makes 4 servings
6 pcs banana (lakatan variety)
Nori sheets
Sauce:
3 tablespoons soy sauce
1 thumb sized ginger, grated
1 small radish, grated
1 teaspoon sesame oil
Juice of 1 lemon or 4 pcs calamansi
Procedure:
1. Slice banana into quarters.
2. Wrap it around the nori sheets
3. Dip it in sauce.
Tropical Slaw
By Gemini Baladad
Makes 4 servings
2 cups noodle like fresh young coconut meat
1 cup fresh pineapple, chopped
1/4 cup raisins
1 pc red bell pepper, chopped
Lettuce leaves
Sauce:
1 small slice ripe papaya
2 small slices of pineapple (or guyabano)
3 tablespoons sesame oil
1 small clove garlic
1/4 cup buco juice or water
*(this sauce makes a lot and can be stored to be used for other recipes)
Procedure:
Toss ingredients together. Blend sauce ingredients and drizzle over slaw.
Pad Thai
By Gemini Baladad
Serves 4 persons
2 cups noodle like fresh young coconut meat
Lettuce leaves
1 med size red bell pepper, chopped
1/4 cup chopped cilantro
1/8 cup chopped basil leaves
Rice paper (follow instructions on package)
Sauce: same in Tropical Slaw
Procedure:
1. Toss all ingredients and spoon enough servings on a sheet of rice paper. Roll as in making lumpia
2. Drizzle sauce.
Pechay Leaves
By Gemini Baladad
Serves 3 persons
3 cups chopped pechay leaves
1 med sized bell pepper, julienne (cut into strips)
Sauce: same as Tropical slaw
Procedure:
Mix all ingredients and pour sauce.
Okra Asparagus
By Gemini Baladad
Serves 3 persons
5-6 pcs okra, chopped into rings
Asparagus, chopped
1/2 cup fresh pineapple
1/4 cup raisins
Sprigs of chopped tarragon (optional)
Sauce: green mango puree
Procedure:
Toss all ingredients and drizzle sauce.
Stacey Barrington, BFA, Port Coquitlam, BC, Canada
Certified Raw Nutrition Coach
Stacey's Favorite Applesauce
By Stacey Barrington
The best applesauce ever! Blend it a little for sweet & chunky. Or blend it a lot for smooth and creamy.
Food you need:
12 oz Gala apples (approx 3 small apples)
2 oz Medjool dates (approx 4 dates)
Cinnamon (to taste)
What you do:
1. Core the apples and chop into small pieces.
2. Remove the pits from the dates and cut into quarters.
3. Place cut apples, dates and a few dashes of cinnamon in your food processor and process until desired texture is reached.
Citrus Smoothie
By Stacey Barrington
A refreshing energizing smoothie to get the day started... No coffee needed!
Food you need:
1 cup fresh squeezed orange juice (approx 1 lb of oranges)
6 oz fresh pineapple chunks (approx 1/2 pineapple)
1 cup ice cubes
What you do:
1) Use a juice press to make 1 cup of fresh squeezed orange juice.
2) Pineapple chunks: Cut off the top & bottom of your pineapple, cut off the prickly outer layer, then quarter the pineapple (top to bottom) and cut out the hard inner core. Cut edible portions into small chunks.
3) Pour your 1 c OJ, 6 oz pineapple chunks & 1 cup ice into your blender and blend until smooth.
Cantaloupe "Chai" Smoothie
By Stacey Barrington
Craving a Chai Latte? This fresh raw version will have you stocking your fridge full of cantaloupes!
Food you need:
30 oz cantaloupe (approx 1 large or 2 small cantaloupes)
1/2 tsp organic vanilla
Cinnamon (to taste)
What you do:
1) Cut your cantaloupe(s) in half. Scoop out and toss the seeds. Place open half, face down on cutting board and cut vertically into 3-4 big pieces. Pivot cantaloupe and cut across vertical cuts to make 9-16 pieces. Cut outer layer off edible fruit and place cantaloupe chunks in your blender.
2) Add vanilla and a couple dashes of cinnamon to your cantaloupe chunks and blend until smooth.
Sweet Avocado Dip
By Stacey Barrington
This sweeter variation of guacamole combines perfectly with crunchy cucumber "chips".
Food you need:
6 oz avocado (1 large or 2 small)
4 oz sweet corn (1 cob)
4 oz red bell pepper (1/2 large)
1 long English cucumber
What you do:
1) Cut your avocado in half from top to bottom, remove pit, then scoop out 6 oz avocado into a food processor.
2) Remove the husk from the corn and cut the corn off the cob with a sharp knife. Add corn to avocado in food processor.
3) Cut red bell pepper in half from top to bottom. Remove stem, seeds and white pieces. Cut up edible pieces and add 4 oz to food processor.
4) Blend until smooth and creamy.
5) Cut long English cucumber into thin-medium rounds to use as chips for your Sweet Avocado Dip & enjoy!
Banana Papaya "Ice Cream"
By Stacey Barrington
My favorite raw dish ever! You need a Vita-Mix for this one and it's best to freeze the Banana and Papaya pieces over night for really firm "ice cream."
Food you need:
8 oz frozen banana (2 big bananas)
5 oz frozen papaya (1 small papaya)
What you do:
1) Peel and cut your bananas into bit size pieces. Lay flat in a zip lock bag and freeze.
2) Cut your papaya in half; remove the seeds scoop out edible papaya with a spoon. Cut papaya into bite size pieces. Lay flat in a zip lock bag and freeze.
3) Place frozen bananas and papaya in your Vita-Mix. Blend on High, using your Tamper to push the fruit into the blades, until you get one smooth run thru.
4) Serve immediately!
Regin Bradford, MI
I am certified by the Ekaya Institute of Living Food Education as a Raw Nutrition Specialist, Chef, Fitness Trainer and Lifestyle Coach. I am also the founder of a website called Raw Nutrition 101 (rawnutrition101.com), which provides education about healthy lifestyle choices. My goal is to inspire others to seek natural foods for optimum health. I believe this provides a nourishing, well-balanced diet, as well as subsequent mental, physical and spiritual health. My belief is that the best foods grow for free- in trees, and in the fields of nature.
A large part of my diet consists of savoring pure foods in a natural, unadulterated state. I am careful to seek foods which are free from additives and preservatives. I eat plenty fresh fruit because I believe it is ingeniously synchronized with our body’s needs.
Often, I create recipes from natural foods. They provide exciting, rich tastes which burst with pleasurable flavor. Raw, natural food recipes are, in my opinion, a healthy source of gourmet food. They are made with high quality ingredients, and created with a homemade, intimate touch of love. They also reflect concern for our body and environment.
The amounts listed in each recipe are approximations, which can be adjusted to your preference for saltiness, sweetness, or spice level. I hope you enjoy them as much as I do. I hope they encourage continuation with your journey toward health.
Raw Banana Pudding
By Regin Bradford
2 Tbsp tahini
1 tsp raw, unheated honey
1 ripe banana cut in half
Celtic sea salt (to taste)
Mix honey and tahini together, and then mash in half a banana. Toss in a dash of Celtic sea salt. Slice the other half banana on top. Serve.
Italian Tomato-Bell Pepper Spiced Filling
By Regin Bradford
1 cup pecans
1 cup dehydrated tomatoes
1 cup dehydrated red bell pepper
1 fresh or dried Serrano pepper
Celtic sea salt, to taste
Garlic powder, to taste
Onion powder, to taste
Thyme, to taste
Juice of one fresh lemon, to taste
In a blender, blend dehydrated tomatoes and dehydrated red bell pepper, into a powder. Add garlic powder, onion powder, thyme, and Celtic sea salt along with the pecans, Serrano pepper and lemon juice. Blend into a thick, creamy paste. This can be used as a rich tomato, Italian flavored filling for raw dishes.
Strawberry-Banana Tart
By Regin Bradford
2 frozen bananas
¼ - ½ cup raw agave nectar or raw unheated honey
Celtic sea salt
1 cup pecans
Blend together pecans, half the agave nectar and a dash of Celtic sea salt, until it forms a thick texture, and is slightly sweet. Place this mixture onto a plate and flatten, as this will be the crust. Next, add to the blender frozen strawberries, frozen bananas, the rest of the agave nectar and a dash of Celtic sea salt (optional). Blend this mixture until it is the consistency of ice cream. Scoop the ice cream onto the crust. Serve immediately or freeze for later.
Sunflower Butter Cookies
By Regin Bradford
1 cup raw sunflower seeds
Celtic sea salt, to taste
2-4 Tbsp raw agave nectar or raw, unheated honey
In a blender add the sunflower seeds, agave nectar and Celtic sea salt. Blend until the texture becomes soft. Scoop out and press them flat into the shape of a cookie. Enjoy!
Thanksgiving Stuffing
By Regin Bradford
1 cup hazelnuts
¼ cup dehydrated celery
¼ cup dehydrated carrots
1 fresh or dried Serrano pepper
Onion powder, to taste
Thyme, to taste
Rosemary, to taste
Sage, to taste
Celtic sea salt, to taste
In a blender, blend dehydrated celery and carrots into a fine powder. Next, add hazelnuts and additional ingredients, and blend until a texture similar to stuffing is formed. Serve in place of traditional stuffing.
Natural Barbeque Sauce
By Regin Bradford
1 Tbsp olive oil
1 Tbsp unheated, raw honey
½ tsp raw apple cider vinegar
2 tsp fresh squeezed lemon juice
3 Tbsp red pepper powder (cayenne, paprika and/or other red pepper of choice)
Celtic sea salt, to taste
Other spices, i.e. garlic and onion powder, optional, to taste
In a bowl combine all ingredients and stir to form a red sauce.
Angela Elliott, San Diego, CA
Angela is the author of the book “Alive in Five” and e-books “The Simple Gourmet”, Holiday Fare” and “A Diva’s Guide to Juices & Cocktails” available at www.she-zencuisine.com , and the owner of Celestial Raw Goddess Enterprises.
Blueberry Cobbler
By Angela Elliott
1 ½ cups shredded coconut
1 ½ cups walnuts (optional: soaked & dehydrated to make them dry and crispy)
½ tsp salt
1/3 cup pitted dates
3 cups blueberries, frozen, thawed & drained
½ cup pitted dates
2 tsp lemon juice
1/8 tsp cinnamon
Make the crumble topping: process all he ingredients in a food processor except dates. Add dates one at a time to form coarse crumbs.
Make the filling: in a blender, combine 1 cup blueberries with dates, lemon juice and cinnamon. Toss with remaining 2 cups blueberries.
Put blueberry mixture in a square glass baking dish. Top with crumble topping. Refrigerate until ready to serve. Alternatively, you can put the blueberry mixture directly into serving dishes and top with crumble topping.
Nilla Shake
By Angela Elliott
1 cup cashews
3 cups ice
3 Tbsp vanilla flavor by Frontier
5 dates, pits removed
¾ cup water
¼ cup yacon
¼ tsp Himalayan salt
Place ingredients in a blender and process until smooth. Delicious!
Lemon Love Cookies
By Angela Elliott
1 cup cashew nuts
5 ups lemon juice
1 cup shredded dried coconut
10 honey dates, soaked for an hour
Process dates and cashews in a food processor until smooth. Add lemon juice and coconut and process again. Place spoonful drops onto teflex sheet and dehydrate cookies at 104 degrees for 12 hours.
Berries with a Twist
By Angela Elliott
2 large handfuls of green, any greens will do except dandelions and other bitter greens
2 bananas
1mango
1 peach
1 nectarine
½ avocado
10 frozen cherries
½ cup frozen wild blueberries
10 frozen strawberries
1½ cups water
Blend and enjoy
Note: Everything was organic and fresh from the farmer’s Market including the berries, which I froze myself! The bananas were organic but not local. They were ECO Farmed though)
Earthquake Green!
(We were being rocked by an earthquake while we were making this, LITERALLY!)
By Angela Elliott
2 big handfuls of spinach
1 mango
2 bananas
Ice
1 nectarine
1 tsp cruelty free local bee pollen
3 soaked dates
5 fresh variegated figs
1 tsp date water
1 cup filtered water
Blend and enjoy! It was really good.
Vickie Fisher, Wichita Falls, Texas
Owner of The Raw Vegan Network
Author of “Mostly Raw Recipes” e-book available at www.therawvegannetwork.com
Tuna Salad
By Vickie Fisher
¼ cup water (more if needed)
2 cups cauliflower chopped
½ cup walnuts (soaked 6-12 hours)
½ lemon, juiced
2-3 Tbsp White Miso
Sea salt to taste
Dash cayenne pepper
2-5 Tbsp kelp granules
Finely chopped rosemary, to taste
Finely chopped leeks or onion to taste
Finely chopped dill (or dried), to taste
Process all ingredients in a food processor or vita-mix blender until smooth with a slightly chunky consistency. Serve on lettuce or raw bread.
Raw Bread
By Vickie Fisher
3 cups carrot pulp
1-½ cups sunflower seeds, soaked 6-12 hours
1/3-½ cup flax seeds soaked 6-12 hours
1 ½ -2 cups chopped tomatoes
1 cup chopped celery
½-3/4 cup chopped onion (I use red onion)
1-2 tsp Italian seasoning (or your favorite seasoning for different flavored bread)
1 tsp sea salt (optional)
Mix all ingredients together in a large bowl. Process in blender until smooth (may have to do half the mixture at a time). Spread all the processed mixture on one dehydrator tray with sheet. Dehydrate at 110 degrees for 8 hours and peel dehydrator sheet off back of dough. Cut in even pieces (6-8 slices depending on the size of sandwiches you want). Continue to dehydrate until outside is dry and inside is slightly moist (not sticky). **Option: may make several batches to dry at one time to save on time and energy used in dehydrating). The bread should keep several days.
Nut Loaf
By Vickie Fisher
3 cups combination of your favorite nuts and seeds (almonds, pecans, hazelnuts, pistachios, pumpkin seeds, sunflower seeds)
½ red onion
1-2 garlic cloves
3-4 Tbsp poultry seasoning (more or less to taste)
1-2 Tbsp psyllium or ground flax seeds
Water, if needed
In a food processor finely chop nuts and seeds and set aside in a large bowl. Chop onion and garlic either by hand or in a food processor and add to nut mixture. Add poultry seasoning and psyllium or ground flax seed and mix thoroughly. If too dry, gradually add water a little at a time to moisten.
Shape into one large loaf or several small loaves. Dehydrate at 100-115 degrees for 1-1/2 hours before completely covering with sauce (see recipe below). Continue to dehydrate until outside is dry and inside is moist, but not sticky (2-4 hours depending on size of loaves and desired consistency).
Sauce for Nut Loaf
By Vickie Fisher
1cup sun dried tomatoes (soaked 2 hours)
¼-1 jalapeno pepper (to taste)
1 garlic clove
Cayenne and/or chili pepper to taste
5 pitted dates
Cilantro (fresh: ½ cup dried 1-2 Tbsp)
¼ cup red onion chopped
Blend well and spread over nut loaves
“Meatballs” and Nutmeat
By Vickie Fisher
**Option: may form into “meatballs” and dip in sauce before dehydrating for 1-2 hours.
** Option: instead of forming into loaves or balls, spread on dehydrator sheet crumbled like meat and dehydrate approx 1hr at 110 degrees to desired consistency. When ready to use in a recipe, just add water to desired consistency and seasonings of choice (i.e. Mexican or taco seasoning for taco “meat”).
Debra Hammond, Holbrook, MA
What I am doing now, is helping people who have been diagnosed with cancer get on a well balanced diet.
Cucumber and Zucchini Ribbon Salad with Honey Dressing
By Debra Hammond
1 zucchini
1 cucumber
1 teaspoon mustard
2 teaspoon raw honey
2 teaspoon vinegar
4 Tablespoon olive oil
Simply slice cucumber and zucchini into ribbons using a peeler or a spiral slicer. Arrange cucumbers and zucchini ribbons onto a plate. The next step is to start making the dressing. I like this dressing because it gives the zucchini and cucumber a little bit of a sweet taste. Start by placing the mustard, raw honey, vinegar, in a small bowl. Stir with a whisk or fork until it is well incorporated. Once ingredients are combined, slowly mix in olive oil mixing continuously until smooth. Once ready, drizzle dressing over ribbons. Cover and marinate for 2 hours.
Candy Apples
By Debra Hammond
1 Macintosh apple
1 small box of raisins or a small handful
Sprinkle of cinnamon or nutmeg (optional)
This recipe is one of my favorites because it reminds me of when I was a kid eating those gooey candy apples. This is a very simple recipe. You take a Macintosh apple and slice it into half moons. I use Macintosh because it has that perfect taste of sweet and a little sour. Put in some raisins and each time you take a bite, make sure you have both the apple and the raisin mixture. If you like you can also add a sprinkle of cinnamon or nutmeg.
Fruit and Carrot Salad
By Debra Hammond
4 Carrots, shredded
1/2 C pineapple, shredded
1 Medium apple, shredded
1 Medium Orange, peeled
1/4 C coconut, shredded
The first step in this recipe is shredding the carrots. You will need a food processor or a mandolin, to make shredding a lot easier. Once you are done shredding the carrots you will want to continue this process by shredding an apple of your choice. I prefer Macintosh because of its taste, but you might want to add a red delicious which is also great with this recipe. The next step is to shred the pineapple as well and the coconut. Once you have shredded the carrots, apple, coconut, and pineapple. You will begin by peeling an orange leaving the orange in whole slices. Add all the ingredients together in a large bowl and toss until it is well mixed. Once you mix all the ingredients together, you will need to cover and refrigerate for 1 hour. This will help all the ingredients soak in all the flavor.
Sunny Tomato Salad
By Debra Hammond
2 red tomatoes
2 orange tomatoes
2 yellow tomatoes
4 fresh basil leaves
1/4 teaspoon of sea salt
3 Tablespoons of olive oil
1/4 cup red onion
You will begin by slicing the tomatoes in the desire thickness you prefer. I like to slice them thin because it soaks up the olive oil. After you are done slicing all your tomatoes, you will begin by arranging them on a plate. I like to plate these tomatoes, three rows putting each color in one row. Then to give it flavor and give it more color, you place fresh basil leaves on top of the tomatoes. I use four, but you can use as many as you'd like. The next step is chopping the red onion. What I like to do with the onion is just drop it along the plate to give it flavor. One you completed all of your chopping and slicing, you will start to drizzle the olive oil right across all the tomatoes. Sprinkle them with salt and serve. This dish is better if it is refrigerated for 30 minutes because the flavors mix well together to create an amazing taste.
Special Salad
By Debra Hammond
1 small beet, peeled
1 Medium size pear
1 small tomato
1 cucumber
1 head of iceberg lettuce
2 Tablespoons Olive oil
Once you have peeled the beet, you will want to slice it using a mandolin. Cut the pear into slices using a knife or a mandolin also. Place beets, pears, and olive oil together in a small bowl to marinate the flavors while you continue with the next step. I like to cut the tomato and the cucumbers into cubes, but you can also slice them if you prefer. Place the tomato and the cucumber together in a small bowl and put aside. Once you have set aside all your ingredients, take the head of lettuce and begin by cutting it in four wedges. Arrange the wedges on the plate leaving the middle open. We are now ready to use the small bowl of tomatoes and cucumbers. Simply place the chopped tomatoes and cucumbers into the center of the lettuce wedges. Place the pear and beet slices on top of the lettuce wedges and drizzle the olive oil marinade across each lettuce wedge. This dish can be served right away.
Lisa Katherine Maier, Sayville, NY
Stolen time
By Lisa Katherine Maier
Lavender, Oats, Hazelnut
1 handful of each put in cold water, 30 seconds ready to eat
Bean Wrap
By Lisa Katherine Maier
Lemon peeled pieces separate, mung beans 1 handful soaked in water or picked, wild rice 1 handful soaked in water or picked, lettuce 1 full piece
Earth
By Lisa Katherine Maier
Blackroot 1 picked, cherries 1 handful picked, peanuts 1 handful picked
Island Food
By Lisa Katherine Maier
Water melon small picked, white rice picked, water from the earth
Open watermelon open with nail, when done with watermelon fill with rice, when done fill with water, return and reseed back to earth
Completion
By Lisa Katherine Maier
Zucchini 1 pull out inside and eat while preparing, fill with one handful of tomatoes,10 black beans soaked or picked,10 soy beans soaked or picked
Love Sunrise
By Lisa Katherine Maier
1 lime peeled separate pieces picked, sugar plum 1 small reseed pit picked, 1 pine nut
picked or fallen
Orange Recipe for the Eyes
By Lisa Katherine Maier
1 carrot broken up,1 sweet potato broken in half, 1 orange peeled pieces separate, apricots 1 handful,1 turnip broken into 4 pieces, pitted dates 1 handful...soaked in water till soft serving size 1.
Natural Pure
By Lisa Katherine Maier
Lavender 1 handful, oats 1cup, hazelnuts 1 handful...soaked in water cold 30 seconds, serving size 1.
Sunlight Vegan
By Lisa Katherine Maier
Camille tree leave 1, pine tree seed 1 handful, tropical flowers with wood 1 handful,1 lime peeled pieces separate... Dry naturally picked or fallen, serving size one
Rebecca Maldonado, Long Beach, CA
Rebecca offers catering services for intimate dinners, raw support phone consultations and raw food preparation classes.
Cool and Crispy Pepper Salad
By Rebecca Maldonado
This is a refreshing salad for hot days. It's simple, tasty and beautiful to look at...which means it is great to take to potlucks and group meals with family or friends.
1 medium cucumber
2 banana peppers
1 Anaheim pepper
2 Cubanelle peppers
1/4 cup chopped cilantro (60mL)
2 medium tomatoes, diced
Juice of one large lemon
Celtic sea salt to taste
Chop cucumber and tomatoes and place in a large bowl. Seed and chop peppers, then add peppers to bowl of cucumber and tomatoes. Add cilantro, lemon juice and celtic sea salt then mix thoroughly. Allow to marinate for about 20 minutes before serving.
CHEF'S NOTE: All the peppers in this recipe are very mild. To make sure there are no mix ups between these peppers and hotter varieties you can do a small taste test on each pepper before chopping and adding to the salad.
Good Morning Porridge
By Rebecca Maldonado
Serves 2
1 apple
1 pear
1 cup almond meal (save almond meal/pulp from almond milk in the fridge and use it in various recipes like this one)
1 cup hot water
1 dropper full of stevia extract or sweetener of your choice
1 Tablespoon of coconut oil
2 prunes
1 Tablespoon soy lecithin
1 teaspoon cinnamon
2 Tablespoons yacon root syrup
Dice apples and pears and put equal amounts in two serving bowls. In a high speed blender put hot water, almond meal, stevia, coconut oil, prunes, soy lecithin and cinnamon. Blend until smooth. Pour mixture into bowls over apples and pears. Drizzle yacon root syrup over porridge and serve. This is a warm and cozy breakfast cereal perfect for eating in bed.
Turtles
By Rebecca Maldonado
2 Tablespoons artisanal coconut butter
3 Tablespoons yacon root syrup
1-2 Tablespoons raw pecans, chopped
Mix the coconut butter and yacon root syrup in a mixing bowl with a fork until you achieve a caramel consistency. Add chopped pecans to the coconut butter and yacon root syrup and mix thoroughly. Using a spoon, separate into bite sized amounts and drop onto a serving platter. Chill in refrigerator for about 20 minutes until hard. Once solid they are ready to serve.
This is a great raw alternative to the traditional turtle candies. My first bite of coconut butter tasted amazing and immediately gave me inspiration for this recipe.
Cilantro Pepita Salad
By Rebecca Maldonado
1/2 cup raw pumpkin seeds
1/2 small bunch of cilantro
3 Tablespoons olive oil
2 Tablespoons lime juice or juice of 3 small limes
2 large cloves of garlic
1/4 teaspoon cumin
1/2 teaspoon celtic sea salt or to taste
1 head romaine lettuce
Mix all ingredients except romaine lettuce in a food processor until well blended. Chop romaine lettuce into bite sized pieces and mix thoroughly with cilantro pepita mixture. Serve immediately.
Olvera’s Treat Corn Salad
By Rebecca Maldonado
Dressing:
1 minced garlic clove
2 green onions, chopped
1 Serrano chili seeded and minced
Juice of one large lemon or two limes
1 cup chopped cilantro
1/2 teaspoon cayenne pepper
1/4 cup olive oil
Celtic sea salt to taste
Salad:
4 ears of corn cut off of the cob
2 red bell peppers seeded and diced
1 large avocado, peeled and diced
Cut corn off the cob and put into a large serving bowl. Mix red bell peppers, avocado and dressing thoroughly. This is a colorful and tasty salad that never fail to please at gatherings of friends and family.
Chana Rachel “Anne” Mark, Ma’ale, Israel
Author of “Pasta-The Raw Way” e-book available at www.israelgoneraw.com
Energizing Winter Smoothie
By Chana Rachel “Anne” Mark
3-4 organic cucumbers
1 large grapefruit
Strawberries
1 cup water
Cut cukes into chunks. Peel and slice grapefruit/pomelo.
Clean and slice berries. (There are organic ones even in our little market in Mitpe Nevo.
Blend and then enjoy!!
Chunky Apple Sauce
By Chana Rachel “Anne” Mark
6 apples, cored and peeled
1tsp cinnamon
Water
Peel and core apples, cut into chunks and place in blender with a little water and cinnamon. Blend until desired thickness is achieved.
Potato Latkes with Pine Nut Sour Cream or Apple Sauce
(Pancake conventionally made out of grated white potatoes, eggs, salt, pepper and fried in oil. This has been a traditional food for Ashkenazi Jews)
By Chana Rachel “Anne” Mark
¾ cup golden flax seed
¾ cup brown flax seed
Combine both and pulverize into a powder in a Vita Mix, Blend Tec or coffee grinder
1 cup sunflower seeds, soaked for 2-3 hours--then process in food processor.
3 large onions
1 head cauliflower-- blend in with:
½ cup olive oil
½ cup water
Sea salt
Pepper—freshly ground
Paprika—sprinkled on top
Combine flax seed powder with sunflower seeds. Mix and combine with cauliflower mixture, onions, olive oil, sea salt and pepper. Dehydrate at 100 degrees on one side and then flip.
Sour Cream (Pine Nuts)
By Chana Rachel “Anne” Mark
1 cup pine nuts
2 Tbsp white miso
3 Tbsp lemon juice
2 Tbsp tahini
Blend all ingredients in blender and enjoy with Latkes.
Japanese Cucumber Salad
By Chana Rachel “Anne” Mark
Dressing:
¼ cup minus 1TBL of Nama Shoyu or tamari
1/8 cup sesame oil
1 ½ tsp sesame seeds (black, white or combination)
¼ cup water
1/8 tsp red pepper flakes
1 clove garlic, minced
1 tsp ginger root, minced
½ green onion, minced
Juice squeezed from one of the cucumbers below
Salad:
2 large organic cucumbers
(Placed in Spiralizer and made into angel hair pasta)
2 stalks celery (thin angled slices)
4 stalks asparagus (cut very thin into lengthwise slices)
¼-1/2 red pepper julienne slices
1 carrot (thin julienne slices)
1 green onion (thin angled slices)
½ package Sea Tangle Mixed Sea Vegetables or 2 TBL each arame, hiziki, kelp (if using the Sea Tangle, soak for a few minutes and rinse 3-4 x to rinse off the excess salt)
Cut cukes in ½ or in thirds depending on length and place in a Spiralizer, to make into angel hair pasta. Squeeze out cucumber juice and place in a separate bowl to mix for dressing. Mix with cucumber pasta with either Sea Tangle seaweed or arame and hiziki. Arrange sliced asparagus on a square plate or make into a square shaped boarder on any plate. Mix cucumber-seaweed combo with red pepper, carrots, celery, and green onion.
For dressing, just mix together ingredients and shake in a jar. Can place in a squeeze bottle and mix with salad.
*** One can find the Sea Tangle Sea Vegetables at www.kelpnoodles.com
My Favorite Green Smoothie
By Chana Rachel “Anne” Mark
1 banana
4-5-strawberries
½ mango, peeled
6-7 leaves of dino or regular kale, or a bunch of parsley or a large bunch of spinach, chopped
Place soft fruit on bottom, then banana, then chopped greens. Blend in any blender.
Peggy McDonnell, Gold Hill, Or
angelshealthfoodinstitute@gmail.com
www.angelshealthfoodinstitute.com
Garlic Cranberry Dip
By Peggy McDonnell
2 cups almond pulp
2 cloves garlic, chopped
2 green onions, chopped fine
½ cup dried cranberries
The following ingredients add to your taste:
Sea salt, dash
Sesame seed oil
Agave
Fresh herb mixed seasoning
Mix all together- enjoy on crackers, stuff in celery, on a bed of lettuce and you can stuff small red peppers and dehydrate 24 hrs also!
Dry Fruit Apple Sauce
By Peggy McDonnell
*apples
*1 cup cranberry
*1 tsp cinnamon
*juice of half a lemon
Wash and core all apples, leave the skin on, cut up into quarters, place 2 cups of apples in Vita Mix blender and blend with cinnamon and lemon.
Place the rest of the apples and cranberries in food processor and pulse, making sure the apples are not totally blended (you want these apples to be semi-crunchy). Stir in the apples from the Vita Mix and enjoy.
(**You can replace the cranberries with raisins or any other dried fruit of choice.
This can be made into a great pie, just thicken with psyllium and place in a pie crust).
2 cups soaked almonds or other nut
6 dates or dried fruit of choice
¼ cup agave or honey
Place all ingredients in food processor and pulse. When this forms into a ball it is ready to remove and press into pie pan.
Joel Odhner, Huntingdon, PA
Author of “Simply Raw” e-book available at www.joelsfood.com
Joel is currently working as a personal chef for private clients in NYC, NJ, PA and DE
Private Chef--experienced in classical and vegetarian/vegan and live foods, offering the ultimate culinary experience. Enjoy savory delectable that transform the body, mind and soul.
Menu Planning--assist you in designing a delicious and balanced menu to enjoy daily or for special events.
Lifestyle Coach--supports you in healthy choices regarding nutrition, exercise and consciousness.
Brownie
By Joel Odhner
2 cups pecans
¼ cup date paste (dates blended with just enough water to blend)
¼ cup agave nectar
1 cup cacao powder
Optional:
1/8 cup Goji berries
1/8 cup cacao nibs
Place pecans in food processor and grind until semi-finely chopped.
Add the date paste and agave nectar. Blend until moist. Add cacao powder and blend. If using, add cacao nibs and Goji berries and pulse until mixed. Place in brownie pan and chill for 2 hours.
Enjoy!
Lasts for weeks, refrigerated.
I created this amazing brownie for an event for David Wolfe. When I delivered it, his staff ate ½ the order! The best part of making these brownies is you can eat them immediately. A little secret if you want to make an awesome mint icing for it, is to blend coconut meat, agave and mint extract. WOW is it amazing TRY IT!!
Chocolate Mousse Pie
By Joel Odhner
Crust:
2 cups shredded coconut
2 cups dates, pitted
Filling:
2-3 ripe avocados
½ cup coconut oil
¾ cup agave nectar
1 cup cacao powder
Place shredded coconut in processor for about 30 seconds, then add dates and process until sticky. Press into pie plate. Place all filling ingredients in food processor and blend until smooth. Pour into crust and chill 1 hour. Enjoy!
Lasts 5-7 days, refrigerated.
This pie is always a hit at any party. The creamy chocolate mousse will satisfy any chocoholics craving. My kids even eat it for breakfast and dinner on the same day! And why not, it’s so good for you.
Spring Roll
By Joel Odhner
1 head Napa cabbage
Stuffing:
1 cup Brazil nuts
1cup walnuts
¼ tsp salt
½ Tbsp sage
1/8 cup lemon juice
½ cup olive oil
½ clove garlic
½ cup cilantro, chopped
Place all ingredients except cilantro in food processor and blend until smooth. Gently mix in cilantro.
Spicy Mustard:
½ cup soaked mustard seed with soaking water
1/8 cup lemon juice
½ cup agave nectar
¼ tsp sea salt
Place all ingredients in high power blender and blend until smooth.
Place ¼ - ½ cup of stuffing on a Napa cabbage leaf and drizzle with spicy mustard. Roll up and Enjoy!!
Lasts 3-5 days, refrigerated
Hemp Kale Salad
By Joel Odhner
2 heads kale, chopped
1 red bell pepper, diced
¼ cup lemon juice
¼ cup favorite herb seasoning mix
1 Tbsp sea salt
¼ cup extra virgin olive oil
¼ cup hemp seeds
This is not a tossed salad. The secret is to massage the kale allowing the olive oil, lemon juice and salt to infuse, thus giving it taste and texture. After fully massaged, add in hemp seeds and red peppers. This salad is great immediately, but better over the next 2-3 days! Enjoy!
This is probably one of my all time favorites. I eat some version of kale salad a couple times a week.
That’s the beauty of this salad, not only is it high in chlorophyll and calcium, you can add avocado, mango, sprouts or whatever makes you dance and sing.
Spanish Lasagna
By Joel Odhner
4 zucchini
Guacamole:
2-3 avocados
¼ cup lemon juice
Pinch cayenne
Sea salt to taste
Marinara Sauce:
6 roma tomatoes
1/8 cup sundried tomatoes
1/8 cup olive oil
1/2 cup fresh basil, fine chopped
Sea salt
Cheez:
1 cup Brazil nuts
¼ cup purified water
1/8 cup lemon juice
Slice zucchini into thin “pasta” slices.
Prepare guacamole: mix together avocado, lemon juice, sea salt and cayenne.
Prepare marinara sauce: blend water, tomatoes, basil, sundried tomatoes, olive oil and sea salt until smooth.
Cheez: blend water, Brazil nuts, lemon juice and sea salt in high power blender for 2-3 minutes.
Layer the guacamole, marinara sauce and cheez in dish with “pasta”.
Bry’s Power Protein Punch
By Joel Odhner
1 young Thai coconut meat and water
¼ cup Goji berries
¼ cup cacao nibs
1 Tbsp agave nectar
2 Tbsp hemp seeds
Place all ingredients in high powdered blender and blend until smooth. Pour into a large glass and enjoy!
This is the perfect smoothie that gives you energy and strength to power through the day. It’s great fro just before or after exercise or both. My daughter and I co-created this delicious drink. Blend it up as is or add your own favorite super foods.
Isabelle Rothman, Sweden
Blessings from Sweden to everyone!
I sometimes feel envious of you who live in a more convenient place to live the raw food lifestyle, especially when winters here last 6 months and during that time you hardly see the sun… Oh, well, there is a reason we are where we are. When spring and summer comes I feel blessed though because my main focus is the wild edibles and here they are really green and vibrant.
I am a full time mother of three children and I am working on setting up a raw food related site, called www.älskadittliv.com which means ‘love your life’.
I am always interested in people from the US traveling to Europe, if anyone wants to contact me, this is my email: isabelle_rothman@yahoo.com
Buckwheat Cereal
By Isabelle Rothman
That summer in Rättvik was so nice. Suddenly all these raggar cars invaded the town, it was their turn to shine! Shine they did!! I saw all these old cars in amazing shape. I sometimes see fairly new cars by the side of the road, broken. It is all about the care they get. This needs a bit of work beforehand. Serves one amazing being.
1 cup buckwheat
1 orange or mango
Few almonds (optional)
Bee pollen (optional but highly suggested)
3 dates
1 banana
½ cup coconut water/ water
1 tsp maca
1 tsp coconut oil/ butter
Cacao nibs, to sprinkle on top
In the morning, soak the buckwheat in water. In the evening, rinse it well because it makes a gel. Let it sprout overnight. This way you are bringing the best out of it. The following morning, peel & cut in small pieces the orange, deseed the dates & cut them into small pieces, chop up the banana as well. Put all this (reserve some orange pieces to sprinkle on top, at the end), the buckwheat, bee pollen and the water into your blender and blend till mixture is creamy - dreamy. Stop for a bit to add the teaspoon of maca and the coconut butter. Now blend again for a short bit.
Pour it out into a bowl, add the pieces of orange that you had put aside, sprinkle some cacao nibs. Voila!
This meal is delicious and I could just go on and on about the health benefits of buckwheat: antioxidants, 8 essential amino acids, B vitamins, low glycemic, gluten free, etc.
Sorry for the Coffee Drinkers
By Isabelle Rothman
To make hemp seed milk
Half cup hemp seeds
Few almonds (optional)
Soak these preferably for 24 hours but 12 will do as well. Rinse morning and evening. Put them in your blender with two cups clean water. Push the buttons and when it is mostly white, stop the blender. Strain the milk through a cheese cloth but even a pop sock will do. Now you have an amazing drink, rich in oils that feed your brain and almonds give you calcium that is easy for your body to assimilate. You can drink as it is or add some more unique things to it. Since it is cold outside, I usually warm this mylk up a bit, making sure my finger is still comfortable if I put it in the mylk. No more than that because precious enzymes die at around 40 degrees.
Separately mix in a cup
1 teaspoon raw cacao powder
1 teaspoon maca powder
1 teaspoon coconut oil (optional)
1 teaspoon lucuma (optional)
2-3 teaspoons honey, or to taste
Now you are ready to mix the two!
Oh, the decadence of it…
Optional:
I soak sometimes two spoonfuls of Buckwheat (bovete) overnight. I rinse it in the morning & add it to the mylk so it is more filling.
Blue manna is ultimate nourishment for the brain. That’s why we usually put a tiny bit of Blue Manna in our drink. That’s the green you see in the cup.
Coconut oil helps with the absorption of the Omega oils, helping you absorb twice as much.
Brilliant Broccoli
By Isabelle Rothman
I was doing volunteer work in Europe and really wanted to do move to Cambodia. I was thinking a lot about raising the money for the trip. A good friend of mine said, ‘Don’t worry, if God wants you to go there, He will give you the money.’ Two weeks later, I got a phone call from some friends – they were paying all my expenses. Serves one hungry love slave.
1 head of broccoli
1 avocado
Dash of olive oil (optional)
4-5 Tbsp raw tahini
2 tsp lemon juice
1 tomato
Pinch salt (optional)
Cut up the broccoli florets, quite small. Put them in a food processor till they are really crumbly. Scoop out the avocado, remove the seed, and add it to the broccoli and a bit of olive oil. Push the buttons. Now you have got your ‘mashed’ broccoli. (Why would anyone want to eat potatoes when they are so low in nutrients?) Put this out onto a plate, and sprinkle the lemon juice over it.
Cut up the tomato into small pieces, arrange nicely in the middle of the broccoli. On the side, put the tahini. Ready!
This dish is particularly high in calcium and protein, and many minerals. You won’t need to eat another thing for a long time.
Tawny Sterios, San Lois Obispo, CA
Tawny Sterios has been enjoying making pudding and other raw living foods for her daughter Athena and husband Peter most recently. She caters a yoga retreats with her raw living foods and teaches private clients how to grow sprouts!
Tawny’s AWE-mazing Raw Vanilla Pudding
By Tawny Sterios
2 cups soaked cashews
The meat of 2 young coconuts
The water of one young coconut
1 ½ Tbsp organic non GMO lecithin
½ cup coconut butter
½ cup agave to taste
1 tsp liquid sole salt or celtic sea salt
1 Tbsp vanilla extract
2 tsp vanilla powder (the black little vanilla specks that are inside the bean)
Blend
all together until smooth smooth smooth. Then keep in fridge (if you can wait)
for 4 hours and then the texture is amazing! Enjoy this dairy free sugar free
nurturing awe-inspiring treat! Great to serve to guests! For decor sprinkle some
cacao nibs, Goji berries and lemon zest, party!
Belinda M. Stinson-Head, Decatur, Georgia
Japanese Sesame Noodles
By Belinda M. Stinson-Head
Mung bean sprouts
Alfalfa Sprouts
Raw sesame seeds
Green onions (chopped finely)
Ginger powder
Onion powder & Garlic powder (if desired to taste)
Cayenne pepper (to taste)
Olive oil
Lime juice (squeezed over & mixed in with sprouts)
Nama Shoyu
Celtic sea salt (few grains, optional)
Agave nectar (couple drops, optional)
Combine all ingredients and enjoy! Light and filling.
Kale & Collard Greens
By Belinda M. Stinson-Head
1 bunch organic collard greens
1 bunch organic kale
Red onion to taste
Apple cider vinegar to taste
Celtic sea salt to taste
Cayenne pepper to taste
Extra virgin cold pressed olive oil to taste
2 drops agave nectar (if desired)
Wash and dry organic collard greens and organic kale. In large bowl, put in red onion, a little apple cider vinegar, Celtic sea salt, cayenne pepper, extra virgin cold pressed olive oil, and a couple of drops of Agave nectar. Feel free to chop or tear the leaves if you desire. Be sure to remove the large stems from the greens. Very good!
Spaghetti with or without Sauce
By Belinda M. Stinson-Head
Zucchini
Spiral Slicer (Saladacco)
Using a Saladacco Spiral Slicer or a similar spiral slicer, Wash and slice zucchini (1-2). This tool is easy to use and will yield beautiful spaghetti or pasta looking strands.
Spaghetti Sauce
By Belinda M. Stinson-Head
Sundried tomatoes
2 - 3 organic tomatoes
2 - 3 cloves garlic
1/4 cup red onions
Chili powder to taste
Fresh basil to taste
Oregano to taste
Parsley to taste
2 Tbsp. extra virgin cold pressed olive oil
Agave Nectar to taste
Cayenne pepper to taste
Soak and drain sun dried tomatoes, pour into food processor, add 2-3 organic tomatoes, 2-3 cloves of garlic, 1/4 cup of red onions, add chili powder, fresh basil, oregano, parsley, 2 Tbsp. of extra virgin cold pressed organic olive oil, Agave nectar, sea salt or organic seasoning salt (may also use dried Italian seasoning), cayenne pepper to taste. Blend in Processor. Mushrooms may also be sliced and added to sauce after blending. I sometimes add a few slices of avocado and black olives to the side of my plate for variety.
Mock Chicken Salad
By Belinda M. Stinson-Head
This is really delicious stuffed in a large tomato or avocado.
Serves 4-6.
1/4 C sunflower seeds
1 C cashews
1 C pecans
1 cucumber, peeled and seeded and cut into chunks
2 green onions cut into smaller pieces
1 celery stick, cut into chunks
1 tsp. dried dill
1/4 tsp. curry powder
Juice of 1/2 a lemon
Put all ingredients in a food processor and pulse chop until everything is chopped medium to fine. Enjoy!
Nancy Telfer, Stratford, Ontario, Canada
RAWSOME NUTRITION
Rawfood Lifestyle Coach
http://www.rawsomenutrition.com
519-272-2253
Raw Pecan Tarts
By Nancy Telfer (Adapted from Naked Chocolate - David Wolfe & Shazzie)
1 cup dry oat groats (ground)
1 cup dry pecans (ground)
1 tsp golden flax seeds (ground)
40 dried apricots, soaked for 8-24 hours
4 tbsp raw cacao powder
Extra pecans (to decorate the top)
Raw agave nectar
Put the ground groats, nuts & seeds into a food processor; turn on & slowly add 15 of the apricots down the chute. You want a dough like consistency (add soak water if needed). Add saran wrap to the single tart dishes & form the dough in the dish ¼ inch thick. Dehydrate for 2 hours (the pastry will harden slightly). Carefully remove the pastry from the trays and turn the crusts upside down to dehydrate for 2 more hours.
Process the remaining apricots with the cacao powder. Fill each shell with this mixture. Top with pecans and agave nectar. Dehydrate for another 2 hours or until warm.
Raw Burger Buns/Pizza Crust
By Nancy Telfer (Adapted from Living on Live Food - Alissa Cohen)
2 cups sprouted buckwheat (start with 1c. buckwheat; soak overnight; rinse 2 times a day)
¾ cup soaked whole flax seeds (soak in 1½ cups water until all the water is soaked up)
2 carrots
¼ cup olive oil
1 tsp curry
½ tsp dried rosemary
½ tsp dried thyme
1-2 cloves garlic
1 tsp sea salt
Process the carrots in a food processor until fine. Add all the other ingredients & blend until dough-like (may have to do it in batches). Shape the dough into burger buns (top & bottom). You can also shape into pizza slices or whole pizzas (½ inch thick). Dehydrate overnight on teflex sheets; turn in the morning removing the sheets. Dehydrate until firm but not crisp.
If you are creating a burger, make yourself a patty and top with lettuce, tomato, sprouts & Raw Cheese. If you are making a pizza, spread cheese on it and top with whatever you like on a pizza (sliced red peppers, mushrooms, onions, tomatoes, sprouts). Assemble and enjoy or dehydrate for an hour to 'warm up'.
Garden Burgers
By Nancy Telfer
3 tbsp ground flax seeds
6 tbsp water
1 cup carrot pulp
1 cup ground sunflower seeds
½ cup finely minced onion
2 tbsp finely minced parsley
2 tbsp finely minced red pepper
2 tsp liquid aminos (Bragg’s All Purpose)
In a blender, combine ground flax seeds & water and pour into a bowl. In another bowl, mix the remaining ingredients & then add the flax seed mixture. Shape into patties. Dehydrate for 4-8 hours.
Best Raw Cheese Ever
By Nancy Telfer
½ cup macadamia nuts
½ cup sunflower seeds
1 cup pine nuts
¾ red pepper
2 cloves garlic
A couple slices of red onion
Juice of ½ lemon
1/8 tsp cayenne pepper (opt.)
Grind the nuts in a food processor. Add the remaining ingredients & process until smooth. Serve on crackers or pizza.
Chowder
By Nancy Telfer
(Adapted from 12 Steps to Raw Foods - Victoria Boutenko)
1 cup nuts (your choice of cashews, walnuts or almonds)
2 cups water
¼ cup olive oil
2-3 dates
1 cup chopped celery
1-2 garlic cloves
Sea salt to taste
Ground dulse
Grated carrots
Blend nuts with 1cup of the water until smooth. Add the remaining 1 cup water and the other ingredients. Serve with a sprinkle of dulse & a dollop of grated carrots.
Anna Tipps, Richmond, Texas
Mock Chicken Cashew Salad
By Anna Tipps
This is really delicious stuffed in a large tomato, sweet bell pepper or avocado (my personal favorite).
Serves 4-6
¼ cup sunflower seeds
1 cup cashews
1 cucumber, peeled, seeded and cut into chunks
2 green onions cut into smaller pieces
1 cup pecans
1 celery stick, cut into chunks
1 tsp dried dill
¼ tsp curry powder
Juice of ½ a lemon
Put all ingredients in a food processor and pulse chop until everything is chopped medium to fine. Enjoy!
Beet Ravioli with Herb Cheese Filling
By Anna Tipps
This is a beautiful and surprisingly delicious dish. I say “surprising” because most people are surprised at how much they love it!
Serves 4
Herbed Cheese Filling
½ cup cashews, soaked in water for 30 minutes to 1 hour
½ cup macadamia nuts (you can also use all cashews if preferred)
1 Tbsp Bragg’s Liquid Aminos or Nama Shoyu
1 Tbsp lemon juice
1-2 tsp nutritional yeast (optional)
1 date, pitted
½ tsp dried Herbs of Province
¼ tsp minced garlic
¼ cup water
1¼ cup fresh spinach
3 fresh basil leaves
1 Tbsp minced parsley
1-2 green onions
Peeled beets for the outer layer
Place the first set of ingredients in a food processor and blend until very smooth. Clean out your processor and put the second set of ingredients in. Pulse chop until they are finely minced, but not just a green mush. Gently fold the greens into the cheese-like mixture until well combined.
Spiral or mandolin-slice your beets to a very very thin width. Spoon your "cheese" filling onto one slice and top with a second. Garnish as desired. Serve immediately.
*Herbs of Province is an herb blend that I use often. My favorite one is produced by Morton and Bassett and is widely available. It is a lovely combination of marjoram, savory, thyme, rosemary, lavender flowers, basil, tarragon, garlic and parsley. If you don’t want to purchase it, you may simply substitute a variety of your favorite dried herbs.
Land and Sea Salad
By Anna Tipps
A really nice combination of flavors and textures
Serves 2
1 cucumber, peeled and chopped
½ avocado, chopped
2 roma tomatoes, diced
½ cup sun dried tomatoes, chopped fine
3 mint leaves, minced
3 basil leaves, minced
1 Tbsp flax oil
Juice of 1 lime
½ tsp ground ginger
2 Tbsp snipped chives
2 tbsp hemp seed or sesame seeds
Pinch of sea salt
Fresh mixed sea vegetables
Combine all ingredients except sea vegetables. Toss gently to mix well. Place over sea veggies and serve.
Linda Wooliever, Worcester, VT
RAWvarti Cheese and Wrap Sandwich
By Linda Wooliever
This is one of my favorite recipes that I eat pretty regularly. When I eat this, I feel as though I’m eating the best food on earth. I am looking forward to my café opening so I can make this as one of my favorite take out options…
For the cheeze:
1 cup really raw cashes
½ cup soaked pumpkin seeds (soaked for a few hours or overnight)
1 small red bell pepper
3 Tbsp apple cider vinegar
2 Tbsp lemon juice
2 clove garlic
1 tsp dill (fresh or dried)
½ tsp Italian seasoning
Good pinch Celtic sea salt
Put all ingredients in a food processor or blender and process until smooth. Transfer to a bowl and refrigerate.
Serving suggestions: make a Wrap Sandwich
For the Wrap:
RAWvarti Cheese
Lucinto kale or collard leaves
Handful sprouts of your choice
Shredded lettuce leaves
Handful fresh basil, chopped
Handful whole leaf dulse (if dulse is very dry, then quickly rinse it to soften)
½ avocado cut into cubes or slices
¾ cup tomatoes, chopped
1/3 cup scallions, chopped
Pitted/sliced pepper stuffed green olives
Wash the collard or kale leaves and chop the stem at the bottom of the leaf. Spread a dollop of the cheese along the entire length of the collard greens. Top with any/all of the toppings of your choice. Roll up & enjoy. Perfect for lunch or dinner. This is a DELICIOUS wrap. I even made this for a trip and ate it the next day. It was amazing!
Chocolate Pudding – easy peasy lemon squeazy
By Linda Wooliever
This is a simple recipe that can be eaten any time of the day. I’ve included a basic pie crust recipe as well if you want to turn it into pudding pie. This recipe is a hit with kids and adults. This was among the very first recipes that I made when I experimented with raw food. I ate this for breakfast sometimes. How can you feel deprived when you eat like this?
Chocolate Pudding:
Serves 2-4 depending on how greedy you are!
2 bananas
1 avocado
1-2 Tbsp raw cacao powder (or raw carob if your don’t want the added stimulation from cacao)
1 tsp agave (optional)
Mix in a food processor until it becomes smooth like pudding. Add cacao powder or carob powder if you want it darker to taste (which I highly recommend).
You can make this a pudding pie by adding the following crust.
Basic Raw Pie Crust:
2 cups walnuts
1-2 Tbsp agave
1 tsp vanilla (optional)
1 small pinch of Celtic sea salt, the coarse gray kind
In a food processor, process the ingredients until it sticks to the sides a little bit. You can adjust the agave if you wish it a little sweeter, but 1-2 Tbsp will be plenty sweet. Scoop out onto a pie plate and with your fingers; press down into the pie plate to form the crust. Then add the pie filling and chill. That’s it. Add some sliced strawberries to decorate the top.
NOTE: I went to a dinner once and there was a person there that lived there but was very sick and couldn’t attend the dinner. He was HIV+. Later in the month, he told me that this pudding pie was the only thing that he could eat that he could keep down while he was on the mend and he said it felt very nourishing to him. I’ll never forget that and I was very happy to have left the pie with the family that night. So feel free to nourish you no matter what health you are in.
Kickass “Tuna” Salad
By Linda Wooliever
2 cups almonds, soaked for 8 hours
2-3 stalks raw celery, chopped
1 small yellow onion
1/3 cup whole leaf dulse
3 Tbsp lemon juice
1 tsp Italian seasoning
1 clove garlic
Good pinch celtic sea salt
2 dashes cayenne pepper
Place all the ingredients in a food processor and process until chunky. Put in a bowl and set aside.
Raw Mayonnaise
By Linda Wooliever
1 cup pine nuts
1 avocado
2 pitted dates
2 Tbsp apple cider vinegar
1 Tbsp lemon juice
1 clove garlic
½ tsp Celtic sea salt
1 heaping tsp Italian seasoning
Blend in a blender until smooth and creamy. The Vita Mix does a great job with this. Mix about 1/3 to ½ of this recipe into the mixture above. Add a bit more if needed.
Serving Suggestion: Make a sandwich! Take a collard leaf and spread some of the mayonnaise in the center. Add a dollop of the “tuna” and top with your favorite toppings such as sliced avocado, sliced tomato, mesclun greens or sprouts, raw black olives if you like and freshly cracked pepper. Roll it up and enjoy. OR, dollop some kickass “tuna” salad in a romaine lettuce leaf. YUM!
I regularly make this recipe—it is DEE-LICIOUS!!!
Cauliflower Couscous – another favorite recipe1
By Linda Wooliever
In this recipe, I put nutritional yeast and olives as optional. They totally change the taste of this dish – making it heartier and great fro winter months. You can also keep out the pine nuts if you want to make this a nut-free dish. This is a great dish anytime of the year and is very versatile. It can be on its own, as a side dish, or wrapped in a large leaf or nori roll for a delicious meal.
2 heads cauliflower, cleaned and chopped
13 ounce jar pitted olives (optional)
1 cup pine nuts
¼ cup nutritional yeast (optional)
¼ cup fresh lemon juice
¼ cup olive oil
1 Tbsp + black pepper
1 cup sun dried tomatoes, soaked for 2 hours
1 bunch fresh parsley leaves, chopped
1 bunch fresh mint leaves, chopped
1 bunch fresh cilantro leaves, chopped
4-6 scallions, chopped
Put the cauliflower in a food processor and pulse chop until the texture resembles couscous. Now add the rest of the ingredients and blend in the food processor until well mixed (you can do the rest of the ingredients by hand if you’d like but I love the speed and ease of using the food processor. Let stand for a half an hour to let the flavors marry.
Serving suggestions: Wrap in a nori sheet as you would sushi. Fill with julienned veggies like carrots and zucchini and avocado slices. Roll up and slice into little sushi shapes. DELICIOUS!
Raw Applesauce with Sweet Cream Topping
By Linda Wooliever
I’ve made this with kids in school. It’s a hit. Everyone loves it. It takes 5 minutes to make and you can freeze it if you want. It’s a perfect snack food, dessert, or even breakfast.
For the applesauce:
4 apples of your choice (I like Fugi)
1 Tbsp agave
½ - 1 tsp cinnamon
1 tsp vanilla
Wash and cut the apples into chunks. Core the apples but there is no need to peel them. Put apples and remaining ingredients in a food processor and process until smooth like applesauce. Serve with a dollop of sweet cream topping or eat on its own. YUMMY!
Sweet Cream Topping for Applesauce
This is a delicious and EASY recipe. It takes like 30 seconds in the food processor and them it is done. You can blend it too, if you want a smother texture.
1 cup macadamia nuts (can substitute for really raw cashews)
½ - ¾ cup filtered water
1Tbsp agave
1 tsp vanilla
Small pinch of celtic sea salt (the coarse gray kind)
Put all the ingredients into a food processor and blend until smooth and creamy. Start with a little bit of water and add more to get the desired constancy of a thick cream. Dollop a small bit on top of the applesauce for a delicious dessert the whole family will live.