Week Two - Online Raw Certifications
Raw Chef Segment: Simple-Gourmet Raw Food
Introduction
This week is dedicated to the art of becoming a Raw Chef. The Ekaya
Institute of Living Food Education Raw Chef Certification is unique in
that we focus on Simple-Gourmet Raw Food rather than Transition-Gourmet
Raw Food.
By simple-gourmet we mean a diet that is simple in the aspects of being
easy to make, following excellent food-combining, and that is what some
call *a high-raw diet* because it follows the highest and strictest
rules of eating and promotes a level of health that is very high. By
simple, we mean a diet that does not use raw foods that have been
devitalized through warming, fermenting, excessive combining, or
dehydrating. We combine only a few foods at a time as this promotes the
best digestion possible. We combine foods that not only are not bad food
combining but are actually ideal food combining, foods that work well
together and complement each-other to promote the best nutrient
absorption possible.
The simple-gourmet raw-vegan diet is nutrient dense, using fresh, raw,
living, organic, and locally-grown food whenever possible.
By simple-gourmet we also mean meals that are a gourmet delight, in that
they taste better than cooked food, they satisfy cooked food cravings,
they are beautiful to look at, they nourish the spirit as well as the
body, they are soul-satisfying, they are prepared with love and care,
and they leave you feeling the way a gourmet meal should, - on top of
the world!
SECTION 1. - Being a Raw Chef & Establishing a raw food delivery service
You may wish to become a raw chef to be able to prepare better meals for
yourself, your family, your community, for raw potlucks, to open a raw
food restaurant, to put on or hire yourself out to raw events and
retreats, or to start a raw delivery service, amongst other
possibilities.
This course is suitable to accommodate any of the above goals. And we
are happy to help you to get started in any one of these services. But
primarily our vision is to help establish a network of Raw Chefs who
Deliver!
We hope that you will be a part of this network, and that you will have
a successful raw delivery service through clients that we help you to
generate and that we refer to you.
We receive several inquiries each day from people seeking raw food
support and services in their areas. Many of these are people who work
and don't have time to prepare raw foods. Our research shows that this
demographic would eat raw meals if there were Raw Food Delivery Services
available for them.
We would like to be able to send these inquiries to you when they come
from your area.
We would also like to help you to build a client base by advertising to
and/or speaking to the business community in your town or city either
business by business or to a group of businesses about raw foods. We
will provide speaker ideas and guidelines in the
post-graduate section of this course. We will offer help in booking
these speaking engagements. We will also provide resources for becoming
comfortable with public speaking, if you feel you need support in this.
As a Raw Chef who Delivers, you will first establish some goals for how
much you want to work and how much you want to earn. We then help tailor
a menu and a price list for you to use in conjunction with business
cards and other marketing materials when advertising your services or
speaking in public. You then create a schedule and mark down clients on
this when they call. The structure of your service is entirely up to you
but we make these suggestions just to help get you started. Perhaps they
will spark other ideas!
It would be most effective if you had several clients in one business
district or even one office building. These could be obtained through a
lecture or series of lectures given at that particular office or
business, and/or through flyers delivered to them. You could have a
lunch menu with three to five options on it, and then only have to
prepare five different dishes for the lunch menu to fit a variety of
tastes. Or you could have a list of all the recipes you will prepare
over a month's time, which gives the clients less choice, but makes your
job easier, as you would only prepare one recipe a day. People are so
grateful to receive raw meals that both of the above are viable ways to
go.
You could simply do business lunches, or you could have a full-time
service doing three meals a day. In the latter scenario scheduling is
critical. You would need to shop the day before and to schedule time for
preparing the meals, delivering the meals, shopping for the next day,
scheduling, billing, and clean-up. And perhaps for more marketing,
advertising and lectures. And if you are also doing work as a Raw
Personal Trainer, Raw Lifestyle Trainer, and Raw Nutritionist then you
will need to schedule and do these appointments too. They may be
separate clients or the same clients who use your Raw Food Delivery
services.
Don't worry. You are raw! You have lots of energy!!! And helping people
will give you even more energy, watching them become more and more
healthy before your eyes, seeing the weight drop off them, and hearing
about the wonderful changes that will go on in their lives! And all the
fun you will be having will put your energy over the top!!!
You will be a part of helping and healing your community, a part of
positive change in your community, a teacher and leader, a health
activist, and a business person in a very leading edge field, the raw
vegan diet. Many special people are being called to this work, very
important work for our world and our times. You will be guided and
blessed in doing this service of love, that many doors will open to you,
you will make many wonderful connections.
How this certification works together with the other three
As a Raw Food Chef, you will also be using your knowledge of Raw
Nutrition. You may also decide to work as a Raw Lifestyle Coach and Raw
Personal Trainer. In both of these, your Raw Food Chef Certification
will be useful. As a Raw Lifestyle Coach you will teach people about
what to expect as they go raw, help them deal with particular issues,
and also teach your clients about preparing raw food. As a Raw Personal
Trainer you will ideally have clients who want the physical fitness
training combined with learning raw food preparation. One wealthy client
who requires a personal trainer for their daily exercise as well as all
their meals prepared can be an ideal client, and if you have one client
like this, it may be all you need. We will have a special advertising
campaign promoting our Raw Vegan Network to this demographic, and we
hope to have many clients of this genre, some of whom may prefer a
live-in Personal Trainer/Raw Chef, and some of whom may require someone
who is able to go on tour with them.
The philosophy behind simple-gourmet raw food
The simple-gourmet philosophy is:
1. to combine foods that complement each-other for maximum nutrient
absorption
2. to prepare foods with love, awareness and intention
3. to be creative
4. to try new things
5. to use only two to five ingredients in a meal
6. to eat one meal at a time
7. to eat little for maximum utilization of nutrients
8. to avoid bad food combinations
9. to eat food combinations that bring out the subtle flavors in the
foods
10. to eat food that is organic for maximum nutrients and minimum toxins
11. to eat food that is fresh for maximum nutrient density and quality
12. to eat food that is locally grown for maximum freshness and to
maintain our body's relationship to our environment
13. to eat wild foods whenever possible for its super-nutrient density
and quality
14. to eat consciously: slowly, savoring beautifully and carefully
prepared food, with your attention focused in the mouth, thinking about
what the food is doing for you, and with gratitude.
Tips for buying food
We spend a lot of time buying food. Hopefully this Network, Taking The
World Raw, will change all that! But for now, if you are just eating raw
yourself, you may spend several hours a week on the road, depending on
how close you are to good health food stores, farms, and farmers
markets. When eating raw food if you are on your own you will probably
want to shop at least twice a week, to have fresh food available. If you
are far from any towns, of course there are ways around this, especially
if you are willing to do some sprouting and/or growing your own kitchen
garden or garden. Some people prefer to shop every day, to get their
produce as fresh as possible. If you are a raw chef with several
clients, plan on shopping daily. We shop at health food stores,
specialty stores like the Asian Market, farms, and farmers markets,
sometimes visiting several different locations in a day and sometimes
even driving two hours each way. Here are some of the places to do your
raw food shopping.
Farmer's Markets
This is the ideal place for connecting with fresh organic produce and
the farmers that grow it! Find out through your health food store,
library, phone book, yellow pages, a local farmer, or the Internet where
and when the farmer's markets in your area take place! A farmer's market
is like an old fashioned street market, which you can still find
permanently set up in Europe, but here in the USA farmer's markets are
weekly affairs where farmers set up their stalls once a week for three
or four hours in the nearest town in a large parking lot and sell their
freshly harvested produce directly to consumers. Until recently the
farmer's market was an opportunity to get really great deals too, but
unfortunately the farmers around here have marked up their prices to
about the same as the local health food stores. However, you can
negotiate! (especially near the end of the market). Sometimes you can
even get free leftovers or *seconds* (produce that will be too ripe to
sell the next day, for instance). It is great if the stall says
"Certified Organic". However, many farmers can't afford to get certified
but do have organic produce. So ask if they are organic, and they will
tell you. You can judge for yourself if they are truthful. Organic
produce looks, smells, and tastes better to me, and it has a glow to it.
The farmers often glow too.
Health Food Stores
Many health food stores just sell supplements. No fun. But some do also
offer produce, which is pretty much all you are interested in, besides
the bulk section for nuts, seeds, grains, and occasional dried fruit.
There are some stellar health food stores out there, as well as some
really good chain stores in California in this category including Whole
Foods, Wild Oats, Mothers, and Lassens. These chains are just starting
to sprout up, so they are often just one or two states wide at this
point. Prices tend to be high. But its worth it to support these outfits
and the organic farmers they in turn support. When enough people get
into organics and raw food, prices will become more competitive. Get
involved in your health food store. Put on events and lectures there.
Post flyers there. Have conversations with the staff, management, and
customers. Make shopping a social event. Help to make it a fun community
place for like-minded people to gather.
Asian Markets
Look up Asian Markets in your phone book and yellow pages. They are a
great source for tropical exotic fruits like durian, tamarind, guavas,
lychees, mangostines and young coconuts for instance. If they don't have
these, you can ask them to order them for you.
Supermarkets
Get friendly with your local supermarket produce person, as well as the
owner/manager. You can influence them to try starting an organic section
if they don't yet have one. You can also have them special-order organic
produce for you, such as crates of organic oranges. It may end up being
cheaper than other options!
Farms
What could be better than connecting with the farms and farmers where
food is grown! Well, being a farmer could be better I guess! But if you
are not a farmer, you need to get to know some! You can find them
online, in the yellow pages, phone book, or driving through the
countryside!
Farm Stores
Some farms have little stands and even stores out in the countryside or
in nearby small towns. Look up "farm stores". These are sometimes run by
one farm, or sometimes several farms together.
Buying Clubs
There are catalogs you can get that health-food stores use. One is
Mountain People's Warehouse. One is called Tucson Cooperative Warehouse
(tcwfoodcoop.com). There are many others. Usually you can find out
through these companies about *buying groups* in your area. These are a
few families that get together and place a big order once a month. You
can save a lot of money on expensive bulk items like nuts, honey, Celtic
sea salt, and oils. And you can sometimes get produce too.
Food Co-ops
These are special health-food stores where you can become a member and
can get better prices than at health food stores.
CSA Programs
Community Supported Agriculture is becoming more and more popular. A
farm or group of farms puts together boxes of fresh produce every week
and you get your box delivered or pick it up for a very reasonable
price. You don't know what you are getting, so its a bit like Christmas,
and also an inspiration to create new recipes, which are healthfully
ideal because they are organic, fresh, locally grown and in-season!
Online Ordering
There are lots of online sources of great food, like diamondorganics.com,
livingtreecommunity.com, therawworld.com, truefoodsmarket.com,
ebfarm.com, rawfood.com and organicexpress.com, amongst many others.
Tips for inventing new recipes
Being creative is of key importance, and is of course lots of fun! After
learning recipes and getting good at them, it will be time to invent
some of your own. Just take the plunge. Have fun with it! Experiment!
- Use whatever is the freshest, most choice (peaking, ripe), organic
produce available.
- Try to use raw foods to mock/imitate your favorite cooked food recipes
- Try foods you haven't used before
- Experiment with equipment: food processor, blender, and juicer. A
coffee grinder can also do interesting things to nuts and seeds, like
making a fine flour out of them.
- Experiment with using all the food left in your house before a shop.
- Go inward and meditate upon what your body wants to eat. Feel the flavors, the texture, the scents, and you will create in your mind new kinds of feasts!
- Take recipes of others (from rawfoods.com for instance, which has
1000's of raw recipes) and adapt them to your own taste. Give them a
twist of your own style.
The Kitchen Garden
You will save money on food and get extra freshness into your food by
having a kitchen garden. Start small with a bag of alfalfa seeds and a
sprouter (available at any health food store or online) and get sprouts
going in your kitchen! Soak sunflower seeds, pumpkin seeds and almonds
in glasses of water. You can start to use them after just a couple of
hours. Now they are a living food! They are much easier to digest and
will give you enormous energy! After the first day, pour them into a
strainer and let them sit there. Rinse them twice a day to keep moist.
If you want to get more intense with it, you can literally turn your
kitchen into a garden! There is a great book on kitchen gardening at
sproutman.com
Spiritual aspects of food preparation
In "The Celestine Prophecy" James Redfield wrote in novel form about a
farm where the farmers would sit and "give energy" to their crops as
they grew in the fields. In the story the food was tested and had higher
nutritional content than other foods. Although a novel, this could very
well be true. Numerous experiments with plants, talking to plants, and
playing music for plants, has shown that plant life reacts to our
energy. A great chef puts love into the food she prepares and people
taste the difference. Anything that is done with consciousness and
awareness brings a new level of quality to the project. As the Native
Americans light dry sage they speak their intention into the flame and
smoke.
So it is with making food. While preparing the food you might think
about and visualize the place of beauty where it grew, the journey it
took to get into your hands now, the nourishment it has in it from the
sun, air, rain, and soil, and the joy that it will be transformed back
into energy with as you or you client feast upon it! From earth's energy
to matter and back to energy, this time in the form of human energy.
Through this plant, sunlight is transmuted to joy, air is transmuted to
thoughts, rain is transmuted to emotions, and soil is transmuted to
action! It is one of the miracles of life!
You can even put your intention into the food to make it more healing.
If you are making food with the intention that it will heal a particular
person of a particular thing, focus your attention on the nutrients and
properties in the food that will do this healing, and say a prayer if
you are a pray-er. Many medical doctors say a prayer before operating.
They have found that this does help.
Recipes for all occasions
We hope to establish a corps of raw chefs who create their own recipes
ultimately. So in this section we will talk about getting creative.
However, we start with some basics of raw food preparation. We include a
list of common junk food and cooked food cravings and the recipes we use
to overcome or replace them. The recipes in this chart are all listed
below in the recipes section. The recipes section which follows has
Transitional raw recipes that are a best when someone is just
transitioning to raw foods, followed by high-raw recipes that are more
simple-gourmet. These recipes represent all the recipes we eat. We also
eat simple whole foods, a single raw fruit, vegetable, or nuts in place
of meals. Sometimes we eat lots of recipes, and sometimes we don't make
recipes. However we have found that these recipes used regularly provide
a good balanced diet that keeps us totally free from any deficiencies.
JUNK FOOD CRAVINGS - RAW REPLACEMENT FOODS CHART:
All the cravings listed below are followed by their raw replacement.
These can all be found in the next section on recipes.
Milk - nutmilk
Milkshake - nutmilk smoothie
Ice Cream - nutmilk smoothie with almond butter, chilled (semi-raw)
Meat, Sushi - Nut Sushi
Meat, Meat Loaf - Nut Loaf
Pizza - Nut Pizza
Candy - Nut Candy
Chocolate - Raw Carob Treat
Candy Bar - Almond Butter Candy
Pastry, Breakfast Cereal, Pies - Oatmeal Treat
Sushi - Veggie Sushi Rolls
Dessert - Sensuous Fruit Salad
Apple Pie - Raw Apple Pie
Salad Dressings - Raw Salad Dressings
Cheese - Tahini Cheese
Ice Cream, Milk Shakes, Candy - Fruit Smoothies
Puree, Pudding, Jello - Watermelon Juice
Chip Dip - Sprouted Humus
Liverwurst, meat, beans & rice - Seed Paté
Protein Shake - Tahini Milk
Milk - Cantaloupe Milk
Ratatouille, Italian sauce dishes - Raw Ratatouille, Raw Tomato Sauce
Thai Food - Raw Thai Lemon Coconut Soup
Burritos - Sunflower Herb Paté
Drugs and Alcohol - Green Juice
RAW RECIPES
The recipes below are taken from The Garden Diet eBook. Some new ones
have also been added.
Basics
Raw Food Preparation is a creative process. The recipes listed here give
a basis and are not necessarily to be followed to the letter. Sometimes
just by changing or substituting one vegetable for another you can come
up with a totally different recipe. Very seldom do I ever prepare any of
my recipes the same way twice.
Spices: I use numerous herbal seasonings to add accents to any of the
recipes, including rosemary, thyme, basil, tarragon, oregano, summer
savory, cayenne, paprika, cumin, curry, turmeric, sage, vanilla bean,
etc. If you can get these herbs fresh, or grow them in your kitchen or
garden, all the better. Otherwise organic dried versions are acceptable.
Replacements: Some basic cooking replacements I use are flax oil in
place of butter, nut-meal (ground nuts) in place of meat, and marinated
vegetables in place of cooked vegetables. I also use finely ground
almonds (nut-meal) in place of flour for pie crusts and other types of
crusts.
Nut-meal: blend nuts in food processor or blender until it turns to
powder. Add Celtic Sea Salt and Olive Oil. This can be a pizza crust or
pie crust. For pizza crust blend in Celtic Sea Salt and herbal spices.
For pie crust add dates, cinnamon, nutmeg, and/or cloves. Using almond
meal as a base for crusts you can create a whole variety of different
dishes.
Sweetening: To sweeten foods we use honey. You can replace this with
medjool dates or raw agave (cactus) nectar. Some people believe honey is
not vegan because bees make it. However we distinguish between insects
and other animals and therefore don't see honey as animal product. We
have done extensive research on honey and are convinced it is extremely
healthful, as long as it is used in moderation.
Salt: Celtic Sea Salt is used because this type of salt is
water-soluble, it dissolves in water. Therefore it can break down,
dissolve, in your system, unlike normal table salt, which is to be
avoided at all costs! As with honey, Celtic Sea Salt is very healthful,
as long as it is used in moderation. Otherwise it can be damaging.
Garnishing (Making the dish pretty!):
Please also experiment with and add your own garnishing to the recipes
below. Some garnishing ideas:
- place fruit and/or vegetable slices around the edges of the plate in a
circle
- create an artistic flourish or arrangement of garnishing using colors
and shapes
- use a bed of red or green leaf lettuce
- cut garnishing into pretty or interesting shapes
- for fruit dishes: banana slices, kiwi slices, strawberries, strawberry
slices, dried coconut sprinkles, and almonds make the prettiest
garnishing
- for vegetable dishes: red onion rings, lettuce, carrot slices, thin
curly carrot strips, different colored bell peppers, cucumber slices,
different colored cabbage cut in this curly strips, jicama wedges, and
asparagus tops make nice garnishing.
Raw-Gourmet Transition Recipes
The recipes in this section, Transition Recipes, are great for people
who are just starting to explore the raw vegan diet, and need to have
the comforts of foods that taste like cooked foods, and that give them a
similar feeling of fullness. These recipes help convince people that raw
food is not about deprivation, and that great tasting food is a big part
of the raw way of life! It is a huge step up from the SAD (Standard
American Diet) Diet. When you start a raw diet and include these
recipes, the transition will be easy and gentle, and you will slowly
naturally phase them out in favor of the high-raw recipes further below,
and whole foods (such as just eating an apple or cucumber for a meal).
You will also find that you don't need to eat as much to feel nourished,
the longer you are raw.
Tabouli:
Pour a cup and a half of boiling water over a cup of cracked wheat or
bulghur wheat. Let sit for 40 minutes, covered. Chop finely: two bunches
of parsley, one bunch of cilantro, one bunch of green onions
(scallions), 4 tomatoes, and 3 medium sized cloves of garlic. Add to the
wheat along with the juice of three medium sized lemons, a quarter of a
cup of olive oil, and a teaspoon of Celtic Sea Salt. Top with avocado
slices. If you want a creamy sauce, add an avocado sauce made by mashing
one avocado with a tablespoon of apple cider vinegar and a teaspoon of
honey.
Manna Bread: (replacement to Bread)
Manna bread or Essene bread are brands of unleavened bread. They are
basically just heated for a very short time at a very low heat so they
are still full of life, as you can tell by how rich and filling they are
compared to normal bread. There are all kinds of manna bread, made from
different combinations of nuts, seeds, sprouted grains, and fruit. A
real delicacy with none of the dangers inherent in bread such as wheat,
flour, eggs, butter and sugar, which all clog the body.
Manna Bread sandwiches: (replacement to Sandwiches, subs, burgers,
etc..)
Slice up avocado and tomato on Manna Bread (available at health food
stores) with honey for a simple and easy lunch. Add a little Celtic Sea
Salt if desired. When we were transitioning we would sometimes live on
this for a couple of days if we were too busy to find and prepare food.
Raw Tahini or Raw Almond Butter and honey on "Carrot and Raisin" Manna
Bread tastes just like carrot cake!
Oatmeal Treat: (replacement to breakfast cereals, pastries, pies, cakes,
candy and cookies)
-1 cup raw organic steel cut oats
-1/4 cup fresh squeezed O.J.
-2 tablespoons raisins
-2 dates chopped
-1/2 banana sliced
-1 teaspoon honey
-2 tablespoons Shredded Coconut
-dash of Celtic sea salt
Mix and feast on this healthy breakfast or treat that tastes like candy!
Raw Thai Lemon Coconut Soup: (replacement to Thai Food, soup)
Juice a large squash or two. Add the milk of one young coconut. Squeeze
three or four lemons. Chop 5 mushrooms, slice 2 carrots. Mix and heat on
low (optional) until warm.
Nut Milk: (replacement to milk-shake, milk, and ice-cream cravings)
Liquefy in blender
-1 cup nuts or sunflower seeds (soaked for a couple of hours)
-Blender full of water
-1 banana (optional)
-2 tablespoons honey
-2 dates
(optional - add a dash of olive oil and dash of Celtic Sea Salt for
extra taste and nutrition)
Optimum Health option: Sprouted food has far more vitality, enzymes and
life energy, for it is alive and growing. Sprouting the nuts you use
will give you a super-food that will increase your energy and vitality
too. To germinate/sprout nuts: Soak nuts in water for a couple of hours
to as long as overnight. You'll find some nuts sprout faster than
others. The longer you leave them in water, the stronger their life
force becomes. You may want to change the water periodically if you
leave them in longer than a day. Use spring water or bottled water if
available.
Nut Sushi: (replacement to sushi, meat, salty foods)
This recipe is oily and salty and gives a feeling of having eaten meat.
It provides enough protein for two adults for a day. Very rich and
filling.
-One Cup of Nuts (Any combination of one or more of these: Brazil Nuts,
Almonds, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds, Walnuts,
Hazelnuts. Avoid cashews as these are processed and packaged in a way
that involves heating and harmful chemicals)
-Raw Nori Seaweed (North American harvests please, as some oriental
companies catch fish in the nori nets and grind them in with the Nori.
You can instead also use lettuce leaves, nasturtium leaves, or kale
leaves)
-1/4 cup Cilantro
-1 Avocado
-1 Tomato
-2 cloves Garlic
Grind nuts in food processor with S-Blade. You may also want to use a
handful of either pine nuts or sunflower seeds whole. Mix in one
avocado, a 1/4 cup cilantro, a tomato, 2 chopped garlic cloves, and wrap
in Raw Nori Seaweed, which has been torn from the large sheets into
1/8ths. Stick a toothpick through the middle to hold in place, or wrap
one at a time and eat. Celtic Sea Salt can be added in moderation if
desired.
Nut Loaf: (replacement to meat, meat loaf)
This is so tasty, meatloaf will pale in comparison! Filling too.
-Two cups Nuts (Any combination of one or more or all of these: Brazil
Nuts, Almonds, Pecans, Pine Nuts, Sunflower Seeds, Pumpkin Seeds,
Walnuts, Hazelnuts)
-1 Red pepper
-1 Tomato
-2 cloves Garlic
-1/2 Onion
-5 Mushrooms
-2 tablespoons Whole Pine Nuts
Grind vegetables and nuts in Food Processor with S-Blade. Spread Tahini
Sauce ontop (2 tablespoons Raw Tahini, juice of 1/2 a lemon juice, 1
teaspoon honey, and 2 cloves garlic)
Nut Pizza: (Pizza replacement)
Grind up soaked almonds (soak for 24 hours) in Food Processor with
S-Blade. Blend in olive oil, herbs and spices. Then spread out on a
plate much the same way that you would a real pizza crust. Make a cheese
sauce (see Tahini Cheese recipe in the salad dressings section below).
Top with favorite vegetables (Chopped Onions, Garlic, Raw Olives, pine
nuts etc...)
Tahini Milk: (A quick easy protein shake, replacement to milk)
Mix a spoon of tahini with water, dates, honey, a banana, and a dash of
sea salt and Flax Oil (two tabe spoons).
Raw Ratatouille: (ratatouille replacement, Italian food replacement)
Chop up 1 Avocado, 2 tomatoes, 1/4 cup of cilantro, 2 cloves garlic, and
1 squash. Dressing: 1 tablespoon tahini, 1 teaspoon honey, Celtic Sea
Salt to taste. Mix.
Raw Tomato Sauce:
Blend up two cups tomatoes, 1/2 cup sun-dried tomatoes, teaspoon honey,
1/8th cup olive oil, and 1/4 teaspoon Celtic Sea Salt. A tablespoon of
Apple Cider Vinegar is optional. Season with oregano, basil, and
rosemary.
Sunflower Herb Paté: (Liverwurst, turkey, tofu, bread replacement)
-two cups soaked sunflower and/or pumpkin seeds (soaked for 2 hours to
overnight)
-half cup fresh basil leaves
-any other fresh or dried herbs (sage, savory, thyme, rosemary,
tarragon...)
-clove of garlic (optional)
-teaspoon grated ginger (optional)
-Nama Shoyu (Raw Soy Sauce) (optional)
-1 tablespoon of tahini
-juice of a lemon
-pinch of Celtic Sea Salt
-pinch of cayenne
-1 tablespoon of vinegar
-flax oil and or olive oil (two tablespoons)
Grind down in Food Processor with S-blade. Wrap in lettuce leaves,
seaweed or grape leaves with nasturtium flowers, or use as a dip for
veggies. (Very nice with red pepper slices!)
Veggie Sushi Rolls (replacement to sushi, burritos):
-Nori seaweed
-1 Avocado
-2 Tomato
-1/4 cup Wakame seaweed
-1 clove Garlic
-2 green onions
-5 Brazil Nuts (chopped course)
-dash of Celtic Sea Salt
-2 tablespoons olive oil
Chop everything up small, mix with a mashed avocado and wrap in nori or
lettuce such as Romaine or Red Leaf.
Salad Dressings (replacements to dressings, sauces, creams, dips, and
cheeses):
vinegar/honey olive oil dressing
just mix the three in a cup for a delicious light dressing.
vinegar/honey/avocado dressing
mash in an avocado for a thicker dip or dressing. Stir into salad well.
tahini dressing
-raw organic sesame tahini (buy in a jar in a health food store).
-Juice four lemons or limes and mix in bowl with whole jar of tahini (Or
about two and half cups of tahini, if you are buying your tahini in
bulk).
-Chop up a couple cloves of garlic and mix in.
-Add Celtic Sea Salt to taste.
-Stuff mixture back into jar and what is left over into a bowl.
-Mix two tablespoons with a tablespoon of water and you have your salad
dressing.
-Adjust water amount to desired thickness of dressing.
tahini dip
-same as dressing above but less water.
tahini "cheese"
Same as dressing but no water. Spread it on celery with a sprinkle of
cayenne (optional).
vinegar/honey/tahini dressing
mix these three ingredients and you get something between a Caesar and a
Thousand Island dressing.
Our Favorite Salad (Ends most cravings!):
Eat a salad a day for all the vitamins and iron (in the greens), calcium
(in the greens and tahini), and protein (in the greens and sunflower
seeds) you need. People who eat a cup of greens a day have significantly
less chance of getting heart disease, eye failure with age, and a host
of other afflictions. Green food actually heals you. The darker the
green the more nutritious. Spinach is the very highest in iron and folic
acid (essential for spinal development in the unborn fetus)
-fresh organic salad mix (or any lettuce except iceberg which has little
nutritional value)
-alfalfa sprouts
-avocado
-tomato
-wakami seaweed
-sunflower seeds
-brewers yeast
-tahini dressing
-red onion -my Brazilian friend taught me to soak red onion in juice
from a lemon for a half hour, which makes it very yummy.
Sprouted Humus:
2 cups Garbanzo Beans - soaked overnight
1/4 cup Olive Oil
3 cloves Garlic
1/2 teaspoon Celtic Sea salt
Blend in a Vita Mix or KTek Blender or food processor with S-blade. Then
add and blend in 1/2 cup of raw tahini
Wild Rice:
Soak wild black rice for two to three days rinsing twice a day. After
the rice is soft enough to chew then use some of the salad dressings
above for a wonderful rice dish. This dish totally satisfies rice
cravings. You can also just slice avocado over a plate of soaked wild
rice with olive oil and chopped green onions.
Marinade:
juice of 2 lemons
1/8th cup of olive oil
1/2 teaspoon Celtic sea salt
1/8th cup of apple cider vinegar
1/2 cup mountain spring water
2 slices of red onion
2 cloves of garlic, finely chopped or pressed
You can marinate mushrooms, cucumbers, broccoli, celery, or almost
anything by chopping or slicing it up and soaking it in this marinade
for a few hours to overnight. Cucumber and Dill is a delicious one!
Raw Carob Treat: (chocolate replacement)
-2 tablespoons raw almond butter (available at many supermarkets)
-1 teaspoon flax oil
-2 teaspoons raw shredded coconut
-1 teaspoon raw carob powder
-sweeten with 1 teaspoon honey or 2 dates
Mix together to taste and enjoy!
Nut Candy: (Candy replacement):
Just as satisfying as a candy bar...Grind nuts. Add honey. Or just add
honey and a sprinkle of Celtic Sea Salt to a cup of whole nuts. Chew
well!
Almond Butter Candy: (Candy Bar, Chocolate replacement):
2 teaspoons Raw almond butter, 1/4 cup raw dried shredded coconut, a
teaspoon of flax oil, a handful of raisins or 2 dates, a teaspoon of
honey and a pinch of Celtic Sea Salt mixed together to taste and formed
into little balls or bars.
Coconut Cream Pie:
Crust: Blend nuts in cuisinart or blender until they turn to powder. Add
a pinch of Celtic Sea Salt and 1/8th cup of Olive Oil. Filling: Blend 4
bananas, meat of two young coconuts, 5 dates, 1/8th cup flax oil, cold
packed honey to taste, cinnamon, nutmeg, and optionally add an avocado
for a rich custard-like filling.
Apple Pie:
Same crust as Coconut Cream Pie above (basic pie crust). Filling: Blend
4 apples not peeled but cored, dates, flax oil, and Celtic Sea Salt
100% Simple-Gourmet Whole Raw Food Recipes (Also known as high-raw or
Fruitarian)
The recipes below are more simple and eliminate honey, salt, nutbutters,
and non-soaked nuts/seeds. Any of the above recipes can also be
converted to high-raw by leaving out the honey or replacing with dates,
replacing salt with a dash of celery juice or thin slices of celery, and
by soaking the nuts/seeds for a few hours to make them "live". Some
people do not do well with much oil, while others find it essential. For
some, a high-raw diet will not include oil. It can be replaced with
lemon juice or water in some recipes.
Simple Olive Oil dressing
Olive oil and lemon, with grated ginger (optional)
Simple Avocado dressings
Mashed avocado with a dash of celery juice
Mashed avocado with lemon juice
Mashed avocado with orange juice
Avo-Tomato Treat: (Replaces salty & fatty food cravings):
Chop up an avocado and a tomato in a bowl, with a little chopped
cilantro and optional dressing of juice of a lemon wedge
Salsa:
Mix in blender:
one bunch cilantro
four tomatoes
5 green onions
pinch of Cayenne powder
3 tablespoons Olive Oil
1/2 teaspoon Celtic Sea Salt
Slice up jicama in thin slices to dip like potato chips!
Burrito:
Salsa and Avocado in Nori! This is a cool treat when you are traveling.
Its nice and filling and tasty yet simple. You make salsa (see recipe
above). Mash up an avocado and mix in salsa. Wrap in Nori or lettuce
leaves. Think burrito! Yum.
Raw Soup (Basics of Soups):
Soup is once again a thing of a delicate blend of vegetable juices.
Basic Stock: Juice a meyers lemon, a clove of garlic, a cup of olive
oil, and season to taste.
Cream Soup Stock: To make a cream soup blend in 1/8th of a cup of tahini
with the basic stock.
Sprout Salad:
Mix a variety of sprouts in a big bowl, such as alfalfa, radish,
broccoli, and sunflower sprouts. You can also add some finely (tiny
pieces) chopped broccoli. Use the tahini dressing from above. Mix well.
Cucumber/Dill Salad:
Sliced cucumber and finely chopped dill in an olive oil and lemon juice
dressing
Lemon Cream Pie:
Its funny how sometimes when you have very few ingredients around, you
can come up with something awesome completely by accident. Once all I
had in the house was flax oil, dried shredded coconut, lemon, honey, and
a banana. So I mixed these things together for lack of anything else,
and you know what - it turned out so yummy - just like a lemon tart! I
used a tablespoon of honey, three tablespoons of dried shredded coconut,
a quarter of a lemon juiced, a tablespoon of flax seed oil, one banana
mashed, and one banana cut up in slices. Mixed it all together and ate
with a spoon. We fought over it! If you are not into honey, replace with
a few Medjool dates.
Sensuous Fruit Salad (Better than candy):
-1 avocado
-2 bananas
-1 mango
Chop, mix, and enjoy this texture blend from paradise!
Durian and Orange Juice Smoothie:
Use if you can't take the smell/taste of Durian alone. Durian is an
exotic fruit from Thailand, like a giant pinecone, with a sulphuric
odor, - people love or hate it - or if willing to try it several times
it does grow on you! You need to get a good ripe one or its not worth
it! The meat should be creamy, not tough. To open a Durian: A Durian has
pods, and in the whole Durian you can see indents between the pods. In
the middle of each pod there is a seam to be seen between the spikes of
the Durian's shell. With your thumbnails, open the seam carefully and
scoop out the yellow custard! This fruit is available at Asian Markets.
It has the ability to create a feeling of being extremely relaxed and
happy if enough is eaten on an empty stomach. (Could this be the origin
of the song, Mellow Yellow?).
Smoothies: (Better than ice-cream and milk-shakes):
Blend up any fruit or combination of fruit in your blender alone or with
orange juice.
Watermelon Juice: (Purée, pudding, jello replacement):
Blend watermelon in your blender. A creamy smoothie!
Cantaloupe Milk: (perfect for milk cravings):
Just take half a cantaloupe, slice it up into chunks, put it in a
blender, with 4-6 ice cubes and enough water to cover the cantaloupe.
Then bend it on HIGH for about a minute. When it's whipped up, it has a
sweet, creamy consistency, which is perfect for anybody who craves
drinking milk.
Juices:
Get Dr. Norman Walker's Fresh Fruit And Vegetable Juice Book. Get a good
vegetable juicer. Dr. Walker's book prescribes combinations of
vegetables juices to treat almost any ailment. I've used it with great
success. Dr. Walker, who lived to be at least 109 years old and healthy
and active in mind and body, talks about enzymes and their importance.
Carrot Juice/ Carrot-Apple Juice:
Juice up carrots or carrots and apples .....yum! Juice up any
combination of vegetables: celery, beet, and cucumber - for instance.
Add lemon/lime, ginger, garlic, apples and/or tomatoes for taste!
Green Juice - The Blood Of The Planet (Replacement for coffee, drugs and
alcohol) (think V-8! or Garden in a Glass!):
This juice will get you buzzed! I think of it as the blood of the
planet, because its like juicing the Earth, its green-ness. It is also
the highest form of energy you can intake. The sun gives its light to
plants who make chlorophyll. This makes air. Plants live on sunlight. So
if we eat plants we are eating sunlight once removed. That's like eating
energy straight from the source. Its hard to eat tons and tons of
greens, but you can juice and take in quite a bit. It is by far the most
intoxicating liquid you'll even encounter. When you take vitamins,
you're not really sure of the effect they are having on you. But green
juice is undeniable. I feel an electrical charge going through my every
cell for about 24 hours! It makes a pregnant mothers' baby kick inside
just after you drink it. Green Juice increases your cellular health,
rejuvenating every atom in your body, cleans out toxins, heals most
illnesses, and makes you not want to put anything toxic into your body
because you feel so vital and clean. It puts you in touch with your body
so you can actually feel. Makes you more aware and appreciative of the
sensuous world, brings you alive, increases your mental alertness and
improves all bodily functions. I have heard of people from many many
sources who have healed cancer, diabetes, arthritis and many other
illnesses by doing green juice fasts. Try it. You might get hooked! Use
any of the following ingredients:
-dark leafy greens (lettuce, chard, kale, spinach, parsley, cilantro)
-cucumber
-celery
-beets (just a little at first, as the acid may be difficult for some
stomachs)
-carrots (if it is too hard to get green juice down without this
sweetener, blend it into juice. We use pure carrot juice as a chaser
sometimes)
-onion and/or garlic for flavor
-ginger for flavor
-lemon/lime for flavor
Raw Recipes Online:
http://www.thegardendiet.com
http://www.rawganique.com/recipes.htm
http://www.rawfoods.com/recipes