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Copyright©2003,2011byJeremyA.SafronInteriorphotographscopyright©2011byEnikoPerhacsFrontcoverphotographcopyright©2011byLeoGong
Allrightsreserved.PublishedintheUnitedStatesbyCelestialArts,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.crownpublishing.comwww.tenspeed.com
CelestialArtsandtheCelestialArtscolophonareregisteredtrademarksofRandomHouse,Inc.
OriginallypublishedintheUnitedStatesindifferentformbyCelestialArts,Berkeley,California,in2003.Thisnew,revisededitionincorporatesmaterialfromTheRawFoodsResourceGuide,originallypublishedin1999bytheRawTruthPress,Paia,Hawaii,andsubsequentlyrevisedbyCelestialArts,Berkeley,California,in2005.Copyright©1999,2005byJeremySafron.
LibraryofCongressCataloging-in-PublicationData
Safron,Jeremy,1971-Therawtruth:recipesandresourcesforthelivingfoodslifestyle/JeremyA.Safron.—2nded.p.cm.Summary:“Integratesnewresourcesandtipsontherawfoodslifestyleintoarepackagededitionofthisrawfoodsrecipebook”—Providedbypublisher.Includesindex.1.Cooking(Naturalfoods)2.Rawfoods.I.Title.TX741.S242011641.5′63—dc22
2010035484
eISBN:978-1-58761369-2
FrontcoverfoodstylingbyKimKissling
v3.1
Contents
CoverTitlePageCopyright
PrefacetotheSecondEditionIntroduction
RawFactsRawFoodsRawToolsRawTechniquesRecipesDRINKSAPPETIZERSFRUITDISHESFRUITSOUPSSAVORYSOUPSSALADSDRESSINGSSIDESENTREESDESSERTS
ReadingListGlossaryIndex
PrefacetotheSecondEdition
Everyjourneybeginswithasinglestep,yetwhereitleadsdependsuponthe choices we make along the way. In the past two decades, I’vecontinually evolved my relationship with food in order to eatsustainably, simply, and in harmony with nature while enjoying adiversity of flavors and maintaining a sublime level of health.Sustainablelivingismorethanjustelectriccarsandsolarpanels.Everyitemwebuyhassomeimpactontheglobalecologybasedonhowmanyresources it takes to get from farm tomarket. Seventy percent of theworld’s transportation is used tomove or obtain food. People used tofarm at home and produce a large amount of their own food. In the1950s,morethan50percentofpeoplegrewsomeportionoftheirfoodintheirbackyards.By1980,lessthan5percentgrewtheirownfoodandby2010,it’slessthan1percent.Havingapersonalinteractionwithourfood helps custom-design the food for our particular needs. A healthyenvironmentgrowshealthyfood,whichinturncreatesahealthyperson.IrememberthefirsthealthychoiceImadewhenIdecidedtoboycott
Coca-Colaandrainforestbeefduringhighschool. Idiscovered thatmyactionshadeffectsonwhatwouldbeperpetuatedinconsciousnessandsoldinthefuturemarketplace.Mypersonalchoicesindietaryrestrictioneventuallyledmetobecomingavegetarian.Iputasidemeatinordertoliveamorecompassionateandpeacefulexistence.Soonafter,Ibecameavegan and disposed of all animal products inmy life. I fervently readingredientsoneverypackagedproductIconsumedorusedonmybodyand I ate only at vegan food establishments. I felt healthy and strong,knowingIwasdoingmyparttomakeadifference.
I first encountered wheatgrass and some of the basic ideas of rawliving foods in 1991. It allmade somuch sense tome, so I began toincorporatethatwayoflivingintomydailylife.Istartedeachdaywithwheatgrassandjuicesandsmoothies.Ibroadenedmypalatebyseekingoutexoticfruits.Iwouldoftenplayinmykitchen,creatingrecipesbasedononesIusedtoeatandfindingawaytomakethemallraw.Istudiedsome raw foods recipebooks and took trips to tropical climates to eatthespecialfruitsthatgrewthere.Ibegantoeattoliveratherthanlivetoeat.Aftermorethantwoyears,Iwasalmost100percentrawandtheonly cooked food I ate was the vegan chocolate cake from Angelica’sKitcheninNewYorkCity.KnowingthatIwantedtobecompletelyraw,I decided to create my own catering company called Loving Foods; Iwantedtoeducatepeopleaboutrawfoodandprovidedeliciousmealstoshow that raw food wasn’t just nuts and salad. We launched inWoodstock,NewYork,in1993,togreatsuccess,andIchosenevertoeatcookedfoodagain.ImovedtoMauitobetheheadchefataretreatcenter.Onenight,asIwas servingdinner,a fewof the localneighborscameby—theywouldoften sneak through the woods to sample the evening meal. Themanager of the retreat center said, “There are fifteen people in thisworkshopandmorethantwentypeopleeatingdinnerheretonight,”towhich I replied, “I run the kitchen, not the gate, and I’mwell withinbudget.” He then said, “These people are here for you; you need arestaurant.”Iagreedandsaid,“Ido;Iquit.”In1996,IopenedthedoorsoftheRawExperiencerestaurantinPaiawithmypartnerRenéeLoux.Wedazzledpeoplewithourcreativeandinnovativerecipesandtherestaurantwasabighit.Yetwealwaysheldtoourmottoof“AllRaw,AllVegan,AllOrganic,AlltheTime.”IwrotetheoriginalRawTruthasabookaboutrawfoodandtheconceptsandconsciousness that it’s based on. But the catering business (which hadgrown into a restaurant) had many fabulous recipes to share, so Ievolved the Raw Truth into a recipe book. The original edition wasprintedatafriend’scopyshopandsoldoutinthefirstweekofprinting(therewerealmostnorawfoodbooksavailableatthetime).SoonItookover a friend’s shop in San Francisco and the second Raw Experiencewasopened.I consulted for other restaurants and began leading my own
workshops. I continued to studyherbology, naturalmedicine, farming,permaculture, and exotic fruits and constantly worked to improvemyunderstandingofhealthyeating.Sadly, in1999weclosedthedoorsofthe Raw Experience. I continued teaching and spent a fair bit of timeusingmybodyasmylaboratoryandlearningwhatworkedbestforme.Iwouldoftenfast,orlivesolelyonfoodthatIpickedmyself.CurrentlyIgrowmuchofwhatIeat,andIincluderawdairyinmydiet.Irecentlyhad the opportunity to work with the University of Hawaii culinarystudents in a sold-out event. The students and public were awed anddelighted by the fantastic five-course meal these culinary studentsprepared. It is a true pleasure to see raw food cuisine becomingmoreand more widespread and accepted. I’ve always found that the mostimportantingredientinanymealistheloveandattentionwebringtoit.Above all, raw food is about connecting with nature and beingecological,sustainable,andhealthy.
Introduction
With the correct tools and the proper resources, we can accomplishanythingwewish.Experience (whatwedo)plus knowledge (whatwelearn)givesuswisdom(whatwecanshare).
RawExperience
Experienceisthegreatestteacherthereis.Ourlivesareourlessons,andcontainedwithinthemistheinformationthatwillallowustogrow.Itisuptoeachofustodecidewhatourlifewillhold.Eachlessonwelearnleads to thenext,andasweencouragegreaterdiversityofexperience,ourability tocomprehendour life lessons increases.Themanychoicesthatwemakehelpdefinehowwe relate to theworld.Wechangeourworldasmuchasourworldchangesus.Thelessimpactweinflictuponthisworld,thebetterwewillbeabletoenjoyitinourfuture.Readingor hearing about the experiences of others is not the same asexperiencing something ourselves. We may understand someone else’sexperience,butlearningfromitisadifferentmatter.Themorepositiveour experiences, the more positive we become about our lives. Savoreachexperience,fortheyallhelptomakeuswhatweare.
RawKnowledge
Afundamentalprincipleofrawfoodismisthat lifepromotes life.Foodfresh from nature’s garden contains a wide range of nutrients and apowerfullifeforce.Rawfoodistsbelieveinlivingascloselytotheearthas possible and respecting all life.We suggest growing your own foodandtradingwithotherfarmers,obtainingitfromlocalfarmers’markets,or even foraging for it.We advocate theuse of food asmedicine, andfastingasawaytocleanseandpurifyyourbodyandsoul.Werecognizethat if you feedapersona sprout theyeat for aday,but if you teachthem to sprout, they eat for life and can teach others, too. With thecorrecttoolsandtheproperresources,wecanaccomplishanythingwechoose.Foodsthathavebeenheatedoroverlyprocessedhavelostmost(andoften all) of their life force. The beneficial enzymes in food arecompletely destroyed by the heating process, causing the digestivesystemandbodytoworkmuchhardertogainanyenergyornutrition.Ifwe heated the human body to over 108°F, it would be veryuncomfortable,andifwewentover116°F,itwouldbedead.Thesamecanbesaidofourfoods.Anothertenetofrawfoodismisthateatingtoliveisbetterthanlivingto eat. Most of what is consumed today is overly processed factoryfarmed consumables. In fact, much of the food eaten today is “ediblemedia;” mainstream society eats for entertainment rather than energyandnutrition.Thisediblemediausuallycontainslittletononutritionorlife force,but it iswellpackagedandmarketed, sopeople continue toeatit.Manypeoplehave thought theycouldoutsmartnatureandprofitbyisolatingthebeneficialsubstancesinafood.Atfirstpeopleateorangesandwerehealthy.ThensomeonediscoveredvitaminCanddecidedthatitwasthehealthfulpartoftheorange.Lateritwasrealizedthatascorbicacidwas important for theabsorptionof vitaminC.Then they figuredout that it was the bioflavonoids they needed. Eventually, they willrealize that all we needed was the orange all along, and that naturemadeitperfectlyinthefirstplace.There aremany different ideaswithin theworld of raw food. Somepeople consider raw food to consist only of fruits and leaves, whileotherssuggestdiningonelaboraterawrecipesmadeinthetraditionofavariety of cultures. There are groups that eat only living food—foods
thatmayhavebeencookedatonepointbuthavebeenfullydigestedbya living culture like miso or nama shoyu. Sproutarians eat mostlysprouts, and fruitarians eat only fruits. My current philosophy is bio-unity—beingonewithnatureandforagingorgardeningasmuchofthefoodthatIeataspossible,andalwaysbeingcreativeandlovingwithmyfood.Mysuggestion forpeople transitioning toa raw lifestyle is “take thebest and leave the rest.” Find the raw food philosophy or style thatworkswith your life.Whether it is starting the day raw and going aslongasyoucan,ortakingonedayaweektoeatonlyrawfood,besuretotransitioninacomfortableway.Goingrawisveryeasyforsomebutmorechallengingforothers,justlikebecomingvegetarian.Itisamatterofmaking a conscious choice to eat from theplant kingdomand theneducatingyourselfproperlyinordertomaintainahighlevelofhealth.Eatinginvolvesintentaswellasnutritionandlifeforce.Whenweeatfoodsmadewith love,we are inspired;whenwe eat foodsmadewithsugar,wegetupset.Thewayfoodishandledandcaredforalsoaffectsitsgeneralenergy.Food is sensitive toenergy: intentandactioneitherhelp keep the food pure or corrupt it. Grandma’s soup doesn’t healbecauseoftherecipe;it’sGrandma’slovethatheals.Aromanticdinnerisn’tromanticbecauseoftheingredients;it’sthelovethatmakesitwhatitis.Theseexamplesdemonstratehowourintentandthoughtscanaffectourfood.Thisistrueforlifeaswellasfood.Ifweenterintoasituationwithpositiveintent,wecandoanything,andifweactwithnegativity,anger, fear, and worry, we just can’t seem to do anything right.Rememberthatyourwordsandthoughtsmakeupyourworldandthatourbodiesand livesarea reflectionofourmind’sexperienceof itself.We are what we think: positive, loving intentions create positiveexperiences.Intentioniseverything.
RawOrigins
Alllivingcreaturesontheplanet,exceptforhumans,eattheirfoodinaraw form. No one has to tell the cow to eat grass or the bear to eatberries—theyjustdoit.Ashumanshaveevolved,however,mostpeople
havebeenledawayfromnatureandrawfood.Inreaction,championsofrawfoodismhavearisentocarryforthnature’scause.Oneof the early andbetter-knownadvocates of raw foodwas Jesus
Christ.ChristwasamemberofacommunityknownastheEssenes.TheEssenes lived on sprouts and grasses as well as dehydrated breads.Edmond Bordeaux Szekely expounded upon the Essene teachings bybringingustheEsseneGospelofPeace(atranslationfromtheDeadSeaScrolls).AnotherearlyadvocateofeatingfreshrawfoodswasLeonardodaVinci.Leonardounderstoodtherelationshipbetweeneatingwellandthinkingwell.ManypeoplehaveheardthatLeonardowasavegetarian,but not as many know of his writings in which he spoke of theimportance of using fresh raw fruits and vegetables as one’s primaryfoodsource.More recently, several people have stepped forward to revive and
broadcast the message of the benefits of raw food. These revivalistsincludeDr.AnnWigmore,whoinherlifetimespreadknowledgeaboutthe importance of sprouts and introduced wheatgrass into the humandiet; Paul Bragg, the originator of health food stores and a pioneer ofhealth through proper exercise and nutrition; Norman Walker, whoresearched the healing benefits of juicing and invented the NorwalkJuicer, a juice press that allows us to get themaximumnutrition andminimumoxidation fromour juiceand to thisday is stillarguably thefinest juicer available; T. C. Fry, who expounded the teachings offruitarianismandhelpedbringabout thenaturalhygienemovementofthe 1970s; and Herbert Shelton, whose teachings on fasting andcleansinghaveinspiredsomany.Alltheseteachershavebroughttolightthecrucialteachingsofeatinguncookedfoodsstraightfromnature.More recently, an environmental movement revolving around raw
foodhasemerged.Manypeoplewishtoseekoutnature,whichhasbeeneradicated inmanyplaces, to regain their health and their connectionwithMotherEarth. Just by eatingnaturally andbyproducing as littleimpactonourbodies (and theplanet)aspossible, each individual cancontributetotherawfoodmovement.Remember,youarewhatyoueat.Thetools,techniques,andrecipesyou’llfindonthefollowingpageswillgive you a solid understanding of raw living. Use the knowledge toinspireorenhanceyourownrawexperience.
RawFacts
The advantages of eating raw food include everything from benefitingfrom the live enzymes contained in raw foods to ingesting a greaterquantityofvitaminsandothervitallife-forcenutrients.Heatchangesthemakeupofallthings.Whenfoodisheated,it ischemicallyalteredandlosesmostofitsabilitytoprovideenergy.Eatingrawitemsmakes100percent of the food’s nutrition available to us. According to Dr. AnnWigmoreoftheAnnWigmoreNaturalHealthInstitute,thesamefoodincooked form can have up to 85 percent less nutritional value. Oncecooked, many foods combine to form new substances that may bepalatablebutarebynomeansbeneficial.Eatinglivingfoodsalsohelpsustoobtainallofitsenzymes,catalysts
thathelpusdigestourfood.Enzymesremainintactbelowtemperaturesof 116°F (and ideally below 108°F); higher temperatures destroy theenzymes and our bodies have to work harder to digest the foods weconsume. Enzyme-rich foods help provide our bodies with a moreefficient energy source. Raw foods rapidly digest in our stomach andbegin to provide energy and nutrition quickly. When you consumecooked food, either aloneorbefore raw food, it can causea conditioncalled leukocytosis, an increase in white blood cells. Our bodies mayrespondtocookedfoodasifitwereaforeignbacteriaoradiseasedcell,whichcausesour immunesystemtowasteenergyondefendingus.Byeating only raw food or eating raw food before cooked food, you canpreventleukocytosis.Raw food contains all the enzymes necessary to break itself down,
thereby providing you with the maximum amount of energy withminimal bodily effort. Raw food is therefore more wholesome,assimilable,anddigestible.Foodeatenrawcreatesverylittleimpacton
thebody’ssystems.Ialsofindthatrawfoodshaveafargreaterrangeoftastes than cooked foods. Plants take Earth’s natural resources andproduceasubstancethatprovidesenergywithnoneedforalteration.Itis truly a gift to be respectful and gentle with the foods that natureprovides,intheprocessbenefittingbothourselvesandthenaturalworldwelivein.
BenefitsofRawFood
Awiderangeofbenefitscomesfromeatinganidealdiet.Oneofthebestadvantagesofeatingrawfoodistheabundantenergyitprovides.Energythat is spentdigesting cooked food canbemade free forus touse forother thingswhenwe eat raw. People eating raw foods find that theyneed to sleep less to feel restedandoftenattest toachieving lifegoalsthat seemed unachievablewhen on a cooked food diet.Many athleteshave found that light rawmealsgive themamore sustainable formofenergyandallow themto surpass theirprevious records.Studentsalsofind that raw food gives them amore balanced blood sugar level andhelpsthemthinkmoreclearlyandstaymorefocused.Indigenouspeoplethroughouttheworlddemonstratethegreat lifeextensionbenefitsthatraw foodhas tooffer.Manyof these cultures eat aprimarily rawdietandlivemuchlongerlives.Peopleeatingrawfoodalsofinditenhancestheirbeauty.Mostofall,peoplewhoeatwellfeelgood.Feelinggoodisthe essence of life.We enjoy our livesmore whenwe feel good. TheHawaiians say that the most valuable thing a person can have is apositive attitude. By eating well and feeling good, we can be morepositiveandcreateabetterlifeforourselvesandthosewelove.
APlant’sIntention
Aplant’s intentionistogrow.Itsproutsfromaseedandproducesanduses chlorophyll to combine sunlight and carbon dioxide with othernutrientsfoundinsoiltocreatemoreofitself.Asmoreandmoreleaves
are produced, a plant matures enough to bear fruit. Plants take theelemental minerals in soil (in their raw form), absorb them, andtransformthemintoorganicmineralsthatanimalscanassimilate.Plantsarenotharmedwhentheir fruit iseaten. Itactuallybenefits theplant.Thefruit’s intentionistobeeatensothatitsseedscanspreadtootherplaces to further propagate the species. To enable this process, fruitlooksandtastesdelicious.Itmanyways,allcreatureswhoeatfruitaregivinglifetofuturegenerationsoffruit,aswellasabsorbingnutrients.Someplants continually produce fruit,while others produce fruit onceandpassbackintotheearth.Plantaseedandcreateafuturemeal.Aswesow,soshallwereap.
PreprogrammedversusProcessed
In today’s world, commercially produced foods are grown with anagenda.First,aseedisplanted,usuallynotwiththeintentiontoforwardlife,butrathertobenefitthefarmerfinancially.Then,astheseedsgrowintoplants,theyareoftentreatedwithtoxicchemicals(undertheguiseof protecting the plant and us from bugs). After that, the plants areeither harvested by fossil fuel–burning machines or by poorly paid,disgruntled workers. The fruit and vegetables produced from theseplantsarethenshipped,usuallymanymiles,beforebeingtossedaroundbyworkerswhocarenothingfortheproduce.Oftenthenextstepisthatanunderpaidproduceclerkputsthefruitsand vegetables on a shelf, where they are sprayed with chlorinatedwater after they have been coated with an animal-based wax. Thisproduce is often made to look homogeneous, and it tastes like asyntheticversionoftherealthing.Inthestore,thefruitsandvegetablessit under fluorescent lights until someone buys them and takes themhome.Sometimestheproduceissenttofactories,wheremachineswithgreaseanddirtflyingaboutmash,mutilate,cook,andkilleverypossiblerawnutrientandallthefood’slifeforce.Thenthefruitsandvegetablesarepackagedandsenttoasupermarketnearyou,wheretheysitontheshelf indefinitely. By the time you buy the box or can containing thefruits and vegetables, there may be more nutritional value in the
packagethanintheproductinside.
FromtheTreeRighttoMe
Conversely,therearestillsomefarmerswhorefusetoparticipateinthemass mechanization and chemicalization of the food industry. Theygrow their food without chemicals or pesticides and still harvest byhand.This food is referred toas“organic”or“unsprayed”and, fromanutritionalandenergeticpointofviewitisthebeststore-boughtfoodtoconsume. There aremany alternatives to shopping at a grocery store.Localfarmers’markets,farmstands,co-ops,andnaturalfoodstoresofferan abundance of consciously raised, organic, unsprayed, and locallygrown food.Homegrown foods and those harvested from thewild arethebestavailable.Onlynatureandtheforagerareinvolvedincreatingadirectconnectionbetweentheearthandhuman.Growingyourownfoodin a greenhouse or garden is a way to ensure that love goes into thegrowthofaplant.Whenweinteractwithourfoodinapositiveway,thefood provides far more energy. Positive interaction with plants canincreasetheplant’syieldandvitality.
Enzymes
Live enzymesare essential todigestion.Enzymesbreakdown the foodwe eat into a usable form for the body. When a food is exposed totemperaturesgreater than116°F(or, toa lesserextent,anythingabove108°F),mostofitsenzymesarekilled.Enzyme-depletedfoodcanbeveryhardtodigestandprovidesthebodywithverylittleenergy.Withoutthevaluable enzymes contained in raw and living food, our body mustproducesomeofitsownenzymestodigestfood.Thisprocessleavesthebody drained of energy. Raw and living food can fill the body withenergy and vibrancy rapidly by breaking down food quickly for easydigestionandassimilation.Sincemanynutsandseedscontainacoatingofenzymeinhibitorsthatstopthedigestivebreakdownoftheseed,seeds
shouldbesoakedinwaterorsproutedsotheybecomedigestible,alive,andpackedwithnutrients.
AssimilationandElimination
Illness and disease are symptoms of either poor assimilation or poorelimination. For many reasons, from a deficient diet to poor lifestylechoices, thebodycanbecome filledwith toxicmatter thatpoisons thebody,mind,andspirit.Thistoxicmattersometimesclogsthebodyandgreatly reduces the ability of the body to absorb nutrients. The bodythen becomes starved of valuable vitamins,minerals, and amino acidsthat keep the body functioning optimally. This is known as poorassimilation.Whentoxicorharmfulsubstancesaretakenintothebodybutcannotbemovedoutofthebody,itiscalledpoorelimination.Organicrawandliving foods benefit both assimilation and elimination, helping to keepthebodyfreefromillness.Thefoodsmanypeoplehaveconsumedearlierin lifehaveoftenbeen less thanhealing for their bodies, and this canresult in a clogged colon. The colon is where we get most of thenutrition out of our foods. At present,many people have their colonscloggedwithfecalmucoidmatter.Thisdebriscansometimescoverthemajority of the surface area of the intestinal walls. The walls of theintestinesarecoveredwithmanyfolds,curves,andfingerlikeprojectionscalledvilli,whicharedesignedtotakeinnutrition.Whenthecolongetsoverly impacted with fecal mucoid matter, our ability to take innutritionisdegraded.Manypeopleeatalotandyetareunabletogetwhattheirbodyneeds.In fact, some of the best-fed people in the world suffer frommalnutrition. A contributing factor to effective assimilation is healthyintestinal flora. Eating food in the correct combinations and chewingwellalsoimproveassimilation.Freshrawjuiceandfruitsaretheeasiestto assimilate.Greens and fibrous foods arewonderful for cleaning outthe intestines of old debris. Eating raw food allows for themaximumassimilationofwhat foodhas tooffer.Manyofour true foodcravingsarenutritionallybased.Ourbodiesknowwhattheyneedandsendword
tooursensestoseekoutfoodswiththesenutrients. Inordertoabsorbthenutrientsweseek,weneedtohavehealthyassimilation.Ifnot,wewilleatmuchgreateramountsoffoodinanattempttogetthenutrientsweneed.Rawfood,withallofitsnutrientsandenzymesintact,isveryeasy to absorb and often helps cleanse the body and promote greaterassimilation.Eliminationistheprocessofremovingfromthebodysomethingthat
isuselessortoxic.Manypeoplepickupbacteriaortoxicfoodsubstancesandbecomeill.Thisisbecausetheirbodiesarenotreleasingtheharmfulsubstances. When a healthy body encounters toxic materials, it willquickly pass them out of the system. When toxic materials areencountered by a body suffering from poor elimination, theymay getstuckinthesystemandcausedisease.Toxicdebriscanbuildupinthebodyformanyyearsandeventuallycausehealthissues.Byeliminatingpotentiallyharmful substances fromourdiet,weprotectourbodyandpromotegreaterhealthandlongevity.
OrganicallyDistilledWater
Water is one of the fundamental elements of life, and humans arecomposedofalmost80percentwater.Findingpuresourcesofwater isoftheutmostimportanceinthismodernera,whenenvironmentaltoxinsabound. In ancient times, the purest water came from wells, streams,andrainwater.Now,ahundredyearsaftertheintroductionofchemicalsandpesticides,wellwater,rivers,andrainareoftenpolluted.Tapwaterisevenworse,asithasusuallybeentreatedwith“cleansing”chemicals.Additionally,tapwaterandbottledwateroftengothroughplasticpipes(a syntheticmaterial, neither organic or inorganic). There are variousmethodsofobtainingpurewaterthroughmechanicalornaturalmeans—such as evaporation or filtration—but the best source of all is directlyfromplants.Plants have the natural ability to distill water. A tree will draw
inorganic minerals into its roots from stream runoff, rain, andunderground springs and transform it into organically distilled waterthatitwillstoreinitsleavesandfruits.Thisorganicallydistilledwater
held in the plant’s living cells can be obtained by juicing or eatingwatery fruits or by drinking coconut water. The method by whichmodernwaterpurifiersremoveunwantedchemicalsandbacteriaisverysimilar to that of a plant. Filters range from those that eliminate onlyodorsand tastes to those that removeallunwanted inorganicmineralsandharmfulbacteria.Manypeopleinthenaturalhygienetraditionusewater distillers, which evaporate thewater and recondense it, leavingany toxic sediment behind. There are also companies that sell bottledwater that is especially pure and water that has been ozonated oroxygenated.Both filtered water and organically distilled water can be further
improvedthrougharestructuringprocessthatresultsinwhat’sreferredtoaschargedwater.Tomakechargedwater,pourpurifiedorcleanwater(water thatdoesn’tneed tobe filteredorpurified, suchas freshspringwaterorwellwater)backand forth three to seven timesbetween twoglassjars,thenleaveittosettleinoneofthejars.Addaquartzcrystaltothewater,thenputthewaterindirectsunlightfortwenty-fourhoursormore.Theresultingwaterwillberechargedandholisticallystructured.
TheFourLivingFoodGroups
Thefourprimarycategoriesoflivingfoodsarefreshfood,sproutedfood,culturedfood,anddehydratedfood.Freshfoodisanytypeofrawfoodthatisreadyforuseinitsvibrantunadulteratedform.Examplesoffreshfoodsarefruits,vegetables,freshherbs,andotherharvestedfood.FreshfoodsrepresenttheelementofWaterandarelifegiving.Sprouted food is any typeof seed,nut, grain,orbean thathasbeen
soakedinwater,exposedtoairandindirectsunlight,and,whenrinseddaily, formsanewplant, beginningwith a sprout. Someexamples arealmondsprouts,buckwheat sprouts, sunflower sprouts,andmungbeansprouts. Sprouted foods represent the element of Air and areregeneratingandcleansing.Cultured food is any type of food that has had a beneficial culture
introduced into it (acidophilus, koji, and bifidus, for example). Thesecultures thengrowandproliferatewithin the food.Someexamplesare
miso,amazake,seedcheeze,kimchee,andtofu.CulturedfoodsrepresenttheelementofFireandareenergizingandtransformational.Dehydrated foodsare those fromwhich thewaterhasbeenremovedthrough gentle drying at low heat. Some examples are dried fruits,Essenebread,anddriedherbs.Dehydratedfoodsrepresent theelementofEarthandareverygroundingandsustaining.Eating100percentrawfoodiseasy.Itdoes,however,requireeatingabalanceddietandacertainunderstandingaboutthefoodsyouconsume.It’sveryimportanttoknowaboutfoods’nutritionalvalueandwhatourbodiesneedinordertomakesuretheserequirementsaremet.Thecharthere gives general guidelines about what makes a well-balanced rawfooddiet.Byincreasingthequantityoffreshfoodsinacookeddiet,thecleansing process begins and helps flush out old toxins and theaddictions that go with them. Greens and fresh fruits are especiallyhelpful inpushingharmfuldebrisoutof thecellsandthecolon.Thesetwoprimaryrawfoodsourcesallowapersonintransitiontoadjusthisbody to eatingmore andmore raw food. As a person feels fuller andmorenourishedfromeatingrawfoods,hemaybegintoexperimentwithlettinggoofcookedfood.Theculturedfoodswillreallyhelpinitiatethisbyincreasingtheamountofassimilationthroughproperintestinalflora.Dehydratedfoodswillalsoassistapersoncravingforsomethingheavy.The chart here shows an ideally balanced raw food diet that can becontinuedthroughoutone’slife.
TransitioningStrategies
Eachpersonisunique,andsoisherwayofeating.Inordertotransformto a raw plant-based diet, some people may need only a short time,while others may require years to comfortably make the transition.PeoplewhowereraisedonastandardAmericanstarch-andmeat-baseddietmaytakeuptothreeyearstoproperlytransitiontoa100percentlivingfoodsdiet.Throughfastingandcleansingpractices,thebodycanberebuilt.Thecleanerandhealthierthebodyis,thequickerandeasierthetransition.Thefourlivingfoodgroupschartherecanhelpstructurea transition that is easy and healthy. When moving toward healthier
eating, it ishelpful towork inconscious stepsand to staywithinyourcomfortzone.Senselessstruggleandself-judgmentonlyimpedegrowth.Dehydrated foods are the closest to cooked foods and canhelp peoplewho are used to eating bread and pasta. Refer to the followinginformationfortheproperpercentagesthatcansupporttransition.
TransitioningTips
Change is the only constant. In our eternal growth,we often seek outnew ways of thinking, living, and even eating. The transitory periodbetweenonewayandanother canbe smoothandeasyorquite roughand challenging. The following are a few tips on transitioning to rawfood,althoughmanycanbeappliedtoalmostanyaspectofyourlife.
•Takeyourtimeandbepatient.Accentuatethepositive.Befocusedonthegoodthingsyouateanddidtoday.Eattherawandnaturalfoodsyouenjoy.
•Startthedayrawandseehowfaryougo.Drinkasmoothieforbreakfast,eatsaladforlunch,andstartyourdinnerwitharawsouporsalad.
•Havearawfooddinnerpartyorpotluckatyourhome.It’sagreatwaytotrynewdishes,turnpeopleon,andsupportyournewlifestyle.
•Eatonenewrawfoodeachday.Findoutwhatfoodsyoulikeanddon’t.Discoverthevarietyofdeliciousflavorsnaturehastooffer.Ifyouknowyourfoods,youcancreateanydish.
•Goonlocalplantwalksandfamiliarizeyourselfwithherbs,fruits,flowers,andgreensthatgrowwildnearyourhome.
•Dineoutatrawcafesandthengohomeandre-createyourfavoritedishes.Itisalsofuntomakeoldcookedfavoritesasrawdishes.
•Alwaysmakethebestchoice.Eatthethingwiththemostlifeforceandthefoodsyouknowwillhelpyou.
•Knowyourselfandeducateyourself.Knowledgeispower.
PERCENTAGESTOSUPPORTTRANSITION
AverageAmerican(Poor)Diet
•80percentcookedfood
•20percentrawfoodOfthe20percentrawfood,mostisdehydrated,someisfresh
“Healthy”AmericanDiet
•60percentcookedfood
•40percentrawfoodOfthe40percentrawfood,20percentisfresh10percentissprouted10percentisdehydrated
ASustainingTransitionalRawDiet
•40percentfreshfood
•20percentsproutedfood
•20percentculturedfood
•20percentdehydratedfood
ARejuvenatingTransitionalRawDiet
•20percentfreshfood
•40percentsproutedfood
•40percentculturedfood
ABalancedRawDiet
•60percentfreshfood
•20percentsproutedfood
•10percentculturedfood
•10percentdehydratedfood
FourLivingFoodGroups
BIO-DESTRUCTIVETOBIO-GENICFOODS
Bio-Destructive(foodthatishurtful)
Bio-destructivefoodsdamageanddestroythebody’sorgansandcellsanddepletethebody’sabilitytohealitself.Thesefoodsaretoxic.
Foodcontainingchemicals,preservatives,syntheticmaterials,artificialcolorsandflavors
Foodcookedinaluminum
Hormone-raisedanimalproducts
Bio-Degenerative(foodthatisharmful)
Bio-degenerativefoodshaveadestructiveeffectovertime.Theyweakenthebodyandcaneventuallycausedisease.
Meats
Overcookedandpackagedfood
Oldandrottingfood
Cannedfood
Foodcontaininginorganicmaterials
Processedfood
Foodcookedinoils
Foodsfrozenfortoolong
Homogenizedandindustriallyprocesseddairyproducts
Foodcontainingunknownandunpronounceablesubstances
Foodmadewithanger
Bio-Static(foodthatisinert)
Bio-staticfoodsrequiretimeandenergytodigest,givingverylittle(ifanythingatall)backtothebody.Thesefoodsmayslightlysustainlife.
Cookedfruits
Cookedvegetables
Cookedgrains
Cookedbeans
Frozenfood
Fooddriedathightemperatures
Bio-Active(foodthatishelpful)
Bio-activefoodshavemanyvitalnutrientsandallowthebodytofunctionoptimally.Thesefoodsbuildandmaintainthebody’snormalprocesses.
Raw,live,organicfood
Wholefood
Amino-richfood
Enzyme-richfood
Fooddriedatlowtemperatures
Bio-RegenerativeorBio-Genic(foodthatheals)Bio-genicfoodsrepairthebodyandpromotelongevityandhealing.
Rejuvenatingfood
Sproutsandchlorophyll-richfood
Culturedfood
Medicinalherbs
Fresh,wild,hand-pickedfood
Foodmadewithlove
FreshFoods
It is very important to consume large amounts of fresh foods, such asfruits,vegetables,herbs,andotherharvestedfoods,whichshouldmakeup about 60 percent of your daily intake. Fresh foods contain a largequantity of organically distilled water (up to 85 percent) and alsocontainmany vital nutrients and vitamins. There is a wide variety offresh foods, but it is often best to eat fresh foods grown in your ownarea.
WhyOrganic?
Organic foods are grown without any chemicals, pesticides, orfungicides. Nonorganic or conventionally grown foods may containdeadly poisons that can cause cell damage and toxic buildup andeventuallyleadtodeath.Thesesyntheticpoisonsarecompletelyforeignto humans and animals, and we are just now beginning to see theireffectsincivilization.Mostfarmsgrowsprayedfoodsbecausethespraykeeps the pests away, thereby ensuring a larger crop even though thefood is deadly. Organic foods are grown the way nature intended,fertilized only with compost made from other organic foods or seavegetablesorplantmatter.Plantsgrownonlywith these fertilizersareconsideredgrowninaveganmanner(withnoanimalproducts).Otherorganic farmingmethods entail fertilizing cropswithmanure and fishemulsion: these are considered organic only if the animals were fedorganically.
SeasonsofFruit
Throughout the year,most fruits transition from a fruiting stage, to adormantstage,toaleaf-andbranch-growingstage,toafloweringstage,andthenbackagaintofruiting.Eachvarietyoffruithasitsowncycle;sometrees fruit in thesummer,whileothers fruit in thespringor fall.Some trees fruit at different times based on their elevation or where,
exactly, they are grown. For more information, contact your localfarmers to learn what fruits are in season where you live, and startkeepingalocalseasonalcalendar.
FoodCombining
Some foods go together quite well, such asmango and papaya, whileothers don’t, like onions and persimmons. For the most part, foodcombining is intuitive; we do what feels best for our bodies. Somecombinationsmayworkwonderfullyforonepersonandnotaswellforanother. There are many philosophies about food combining; someteachingssuggestthatitisbesttoeatfruitsseparatelyfromvegetables.Someevenadviseeatingeachtypeoffoodalone.Theprimaryreasoningbehindtheseideasisthatdifferentfoodstakedifferentamountsoftimetodigestandsomecanevenimpedethedigestionofotherfoods.Foodsareoftendividedintogroupssuchasacid,subacid,andsweetfruits;grains;greens;andotherveggies.Peoplewhopracticeproperfoodcombiningtrytoeatonlyfoodsthatareclassifiedinthesamegroupatthesametime.Ithasbeensaidthatfruits,ifeatenalone,takeonlythirtyminutes todigest,whereasmostother foods takeup to sevenhours todigest. For this reason, melons are best eaten alone. Melons will beabsorbedintothebodyinfifteenminutesifeatenbythemselves,butifeatenincombinationwithsomethingelse,theymaytakeaslongastheother food eaten to be digested. The best sign as to whether you areproperlycombiningfoodsittolookatthequalityofstoolproducedandthe sensation the foods give to your body.When foods are eaten in apropercombination,youwill feelgoodandproduceno flatulence,andyour stoolwill be solidandnot containanyundigested foodparticles.Creativedigestionisthepracticeofeatingwhatfeelsgoodbecausethebodyalwaysknowsbest.
Juicing
Juicingisextractingtheorganicwaterfromfruitsandvegetables,whichconcentratesthevitaminsandmineralsbyremovingthepulpandfiber.
Juicing is a great way to stay hydrated and enjoy a wide range ofnutrition.Juicingisextremelycleansingandhealing.
FreshIsBest
Thereisgreatbeautyinconsumingfoodsrightunderthetreetheygrewfrom.Muchofthefoodthatiswidelyavailabletousisshippedallacrosstheworldandstoredforextendedperiodsoftime.Food,whenattachedtoitsrootorplant,isstillintheprocessofgrowing.Whenweharvestit,itholdsitslifeforceforonlyashorttimeandthenbeginstodecompose.Thecloseryouaretothesourceoftheharvest,thebetterthequalityoffoodandthemorevitalitis.Thereareavarietyofwaystogetclosertothe sourceof the foodyoueat.Oneway is to contact local farmers inyour area. Another way of obtaining fresh foods is to go to a localfarmers’market.Ofcourse, theeasiestway is togrowyourown.Foodthatwecoparentisofthegreatestvaluebecauseitcomesimbuedwithourownenergy.Interactionwiththeplantsweeatcanhealusandhelpusgrow.Remember,youarewhatyoueat!
EasyIndoorGardening
Many plants grow easily indoors. Indoor gardening can be crucial forcity survival or just to supplement your winter diet with fresh home-grownfoods.Sproutsarethemostnutritiousandmostrapidlygrowingof any indoor-grown food. For instructions on sprouting, see How toSprout.However, it’s easy to grow some fresh foods indoors, too. Beettops cangrowbeet greens, and celerybottomswill grow leaves.Beetsandothergreenscanbegrowneasilybyplacingthetopofthebeetorthebottomofacelerystalk inashallowtrayordishofwater.Afterafew days, the greens begin to grow and can be harvested for manyweeks.Herbssuchasbasilandparsleycanbegrownindoorsyear-round.Just provide a bit of light and nourishing soil plus an ample dose ofwater and you will have a beautiful array of herbs. Even hot pepperplantsandedibleflowerscanbegrownindoorseasily.Indoor growing systems are also a goodway to grow vegetable and
small fruit crops as well as an abundant supply of herbs. Hydroponic(water-grown) or traditional soil-grown plants can be grown indoors.Thismayrequiresupplementallighting(fluorescent,halide,orsodium)inordertogetasubstantialyield.Therearemanybooksandguidestogrowing everything from tomatoes to strawberries in a basement orwarehouse. Greenhouses and solariums are some of the best ways togrowyourownfoodyear-round.
CuttingandStoringFreshFoods
Whenwebiteorcutintoafreshfood,weruptureitsauricfield.Weareessentiallybreaking the food’s safety seal,which ismadeupof all thecellsofthefood.Whenwesliceorpuncturethesecells,weopenupthefruitandallowittobegintooxidize.Oxidationistheprocessbywhichoxygencombineswithotheravailablemineralsandfeedsbacteriasothefruit cangoback to the soil andnourish the seedswithin it.All of ushave experienced biting into an apple, setting it down for a fewmoments,andseeingitturnbrown;that’soxidation.Thisisonereasonthatthebestmethodforextractingjuicefromafruitorvegetableistopress it.Bypressing,wecausecells torupturefromwithinratherthancuttingorpoppingthecells fromtheoutside.Pressed juicetakesuptotwenty-fourhourstooxidize,whileanymasticatedorcentrifugallymadejuices oxidize in less than an hour. The way we store foods is alsoimportant.TheancientEgyptiansstoredfoodinpyramids.Thisallowedgrains and seeds to be stored for considerably longer periods of time.Thekamut found inKingTut’s tomb thousandsof years laterwas stillviable and sprouted. Temperature and light play major roles in thestorageof foods.Warmthanddirect lightmakefoodbreakdownmorequickly.Sokeepyourfruitsdry,cool,andoutofthesun.
SproutedFoods
Sprouted foods, such as almond sprouts, buckwheat sprouts, sunflowersprouts,andmungbean sprouts,areoftenveryhigh inchlorophyll. In
manyplants,thehighestlevelsofchlorophyllexistwhiletheplantisinitsyoungestandmostvitalstages.Sproutedfood isveryhelpful in thebuildingofnewcells,providesexistingcellswithadditionaloxygen,andhelpsrejuvenatethebody.Plantsknowthattheirseedsorseed-ladenfruitswillbeeaten—infact,they plan for it. All seeds, nuts, beans, and grains are coatedwith anenzyme inhibitor.This inhibitor isdesigned toprotecta seed from thedigestivesystemofanimals.Wheneatenwholeandraw,seedscanpassthroughananimal’sdigestivesystemintheirentiretyandbeplantedina pile of fertilizer to grow a new plant. The best way to release theenzymeinhibitoristosprouttheseedortogrinditintoapowder.Whenwe grind a seed, we are able to digest it, primarily because we havecreatedagreatersurfaceareaandbrokenthroughtheskincoatedwithan enzyme inhibitor. Chewing well is a great way to grind seeds.Sprouting, however, completely releases the enzyme inhibitor andalsoactivatestheseeds.Soakingaseedforfifteenminutesreleasesupto50percentoftheenzymeinhibitors.Therecommendedsoakingtimeslistedin the chart here are the times required for the maximum release ofenzymeinhibitors.
TheBenefitofSprouts
Sprouts are potential energy unleashed. The sprout is the youngestgrowthofaseedornut,whentheenzymeinhibitorshavebeenreleasedandthefoodhasbecomeenzymerich.Sprouts,whicharequitediverse,areabundant inchlorophyll,averyrichsourceofprotein,andahigh-energyfoodprovidingawiderangeofnutrients.Sproutedseedsalsohavemorenutrition than theirdrypredecessors.Some types of sprouts have as much as five times their originalnutritional value. A sprout is the baby plant, so it puts an enormousamountofenergy intogettingthose first fewleavesout.Thesproutingcycle of a plant’s life iswhere it has themost concentrated nutrition.Thisisbecausethesproutwantstobecomeaplantanditknowsthatitmust get a root in the ground and a leaf up to the sky. Once rooted,survivalwillbemucheasier.Muchlikeallcreatures,sproutsgothroughtheir most rapid development at this early stage. The equivalent in
humanswouldbelearningtowalkortalk;forasprout,it iscreatingawiderangeofenzymesandvitaminsandmineralstogetagoodstartinlife. The young sprouts and grasses contain the highest amount ofchlorophyll that the plantwill ever attain. Sprouts are very nutritiousandhavemanyrejuvenatingbenefits.
Chlorophyll
Chlorophyll is liquid life. All plant life is based upon it. Plants usechlorophyll to transform sunlight andCO2 into sugar andoxygen.Thechlorophyll cell and the human red blood cell aremolecularly almostidentical.Wheningested,chlorophyllisalmostinstantlyabsorbedintothebody
andfeedsabundantamountsofoxygentotheblood,brain,organs,andall cells, allowing them to function at an optimal level. It creates anunfriendlyenvironmentforharmfulbacteria,helpingtoprotectthebodyfromvirusesandinfections.Chlorophyllhelpsbuildtheimmunesystem,detoxifies the organs and cells of the body, cleanses the liver ofaccumulated toxic oils, and aids in healingwounds. Chlorophyll helpsprotect cells from the harmful effects of radiation from electricitysubstations, televisions, computers, X-rays, nuclear power plants, andnuclearwaste.Chlorophyllcanbefoundinallgreenplants,andsomeplants,suchas
wheatgrass,containasmuchas70percentchlorophyll.Sproutingseedsreleasestheenzymeinhibitorsandbeginstheproductionofchlorophyllusinglightandwatertocreatelife.Chlorophyll-richfoodisfullofvitalenzymes and essential vitamins. It increases cell growth and therebyhelps the body regenerate. Young grasses and sprouts are some of thebestsourcesofchlorophyll,buttemperaturesgreaterthan108°Fbegintobreakdown the chlorophyll inplants.Thehigher the temperature, themore quickly the chlorophyll is destroyed, so chlorophyll-rich foodsshouldbeeatenrawandnotcooked.
GrowingWheatgrass
Theyoung shootsof thewheatplant are a great sourceof energyandnutrition.Wheatgrass is a power food andprovides every vitamin andmineral necessary for human survival as well as helps to reduceradiationpoisoningandremoveothertoxinsfromthebody.Wheatgrassisproteinpacked,andoneounceofwheatgrassisequalnutritionallytofourandahalfpoundsofvegetables.Wheatgrassisfunandeasytogrow.Tosproutwheat,justfollowthe
directionsforsproutingseeds(seebelow),andthenspreadathicklayerofwheatsproutsonthesurfaceofatrayfilledwithsoil1½inchesdeep,orspreadthesproutsontheground.Then,coverthesproutswithathinlayerofsoil.Next,coverthetraywithmeshoranothertray.Waterthewheatgrasseveryday tokeep itmoistandafter3days itwillpushupthe top tray.Remove the trayandcontinue towaterasneeded.Whenthe grass is about 5 inches tall, expose it to some sunlight for a fewhourseachdaytohelpenrichthechlorophyll.Wheatgrassisoneofthebest sourcesof this substance, since it contains asmuchas70percentchlorophyll.There aremany varieties of wheat, and all have different purposes.
Winter wheat is better for wheatgrass, soft spring wheat is best forfermenting,andsummerwheatisnicefordehydrationandcereal.
HowtoSprout
Sprouting is the easiestway to grow foods for yourself. You can growsprouts inanyclimateanywhereintheworld. Ifyoucanlivethere,socansprouts.Tosprout,firstselectthetypeofseedyouwishtogrowandrefer to the chart here to find out the optimal soaking time. You cansproutseedsinjustaboutanycontainer,includingaclothbagorevenawickerbasket,althougha largeglass jar (½to1gallon)withascreencoveristhemostpopularsetup.Asageneralrule,forayieldof½gallonofsproutedseeds,use2to3tablespoonsofsmallseedssuchasalfalfaorclover;1½cupsofmediumseedssuchaswheat,oat,orgarbanzo;or2to 3 cups of nuts and rice. After soaking them for the appropriateamountoftime,drainthemandthenrinsethesproutswithfreshwateratleasttwiceadayuntilthetailsareatleastthreetimesthesizeoftheseedinlength.Next,exposeyoursprouts,stillinthejar,tosunlightfor
about15minutestoactivatetheabundanceofchlorophyll.Now,chowdown!
SproutingTips
•Ifusingajar,itisimportanttosetthejarata45-degreeangle.Thispromotesthemaximumamountofdrainageandanidealamountofairflow.Theeasiestwaytodothisisbyplacingitinadish-drainingrackorsettingitinthesinkwithamugorcuptopropitup,orevenstickingitleaningagainsttheedgeinsideaheavybowlsothatithasproperdrainage.Ifusingabasket,fillthebaseofthebasketandsoakitinabowlofwater.Keepthebasketcoveredwithcheeseclothorsilkscreenandsetitsomewherecoolandoutofsunlight(thoughnotintotaldarkness).Ifusingabag,placetheproperamountofseedsinthebagandsoakinwaterovernight.Hangthebagabovethesinksoitcandripandhavemaximumairflow.
•Makesurethatthesproutscanbreathe—usewide-mouthjarswheneverpossible.Tocoverasproutingjar,usemeshwindowscreens,or,inapinch,youcanusecheeseclothorevenanoldT-shirt.Therearealsosproutingjarlidsavailablecommercially.
•Sproutscandrown!Don’tsoakthemfortoolong.
•Buckwheatandsunflowersproutsarebestwhenplantedlikewheatgrassinsoilandgrownintotastygreens.
•Alwaysrinsewithfilteredwatertopromotecleansprouts.
SEEDSOAKINGANDSPROUTINGTIMES
TypeofSeed:AdzukiAmount:1½cupsSoakTime:8hoursSproutTime*:3daysTypeofSeed:AlfalfaAmount:3tablespoonsSoakTime:6hours
SproutTime*:3daysTypeofSeed:AlmondAmount:3cupsSoakTime:8hoursSproutTime*:1to2daysTypeofSeed:BarleyAmount:2½cupsSoakTime:7hoursSprout Time*: 2 to 3 days (plant in soil for grass) Type of Seed:Buckwheat,inhullAmount:2cupsSoakTime:6hoursSprout Time*: 2 days (plant in soil for greens) Type of Seed:Buckwheat,nohullAmount:2cupsSoakTime:10hoursSproutTime*:1dayTypeofSeed:CabbageAmount:3tablespoonsSoakTime:6hoursSproutTime*:1dayTypeofSeed:CarawayAmount:1cupsSoakTime:6to10hoursSproutTime*:1to2daysTypeofSeed:CashewAmount:3cupsSoakTime:5hoursSproutTime*:1dayTypeofSeed:ChiaAmount:3tablespoonsSoakTime:6hoursSproutTime*:2to3daysTypeofSeed:CornAmount:2cupsSoakTime:8to10hoursSproutTime*:3daysTypeofSeed:CuminAmount:1cupSoakTime:7to9hoursSproutTime*:1dayTypeofSeed:DillAmount:3tablespoonsSoakTime:5hoursSproutTime*:2daysTypeofSeed:FenugreekAmount:½cup
SoakTime:7hoursSproutTime*:3daysTypeofSeed:FlaxAmount:3cupsSoakTime:6hoursSproutTime*:2to3days(1hourisokay)TypeofSeed:GarbanzoAmount:1½cupsSoakTime:8hoursSproutTime*:2to3daysTypeofSeed:HazelnutAmount:2cupsSoakTime:8hoursSproutTime*:2to3daysTypeofSeed:KamutAmount:2cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)TypeofSeed:LentilAmount:2cupsSoakTime:7hoursSproutTime*:3daysTypeofSeed:MacadamiaAmount:3cupsSoakTime:5to7hoursSproutTime*:4daysTypeofSeed:MilletAmount:2cupsSoakTime:8hoursSproutTime*:3daysTypeofSeed:MungbeanAmount:2cupsSoakTime:8hoursSproutTime*:3daysTypeofSeed:MustardAmount:3tablespoonsSoakTime:6hoursSproutTime*:2daysTypeofSeed:OatgroatsAmount:2½cupsSoakTime:6hoursSproutTime*:2daysTypeofSeed:PeanutAmount:2cupsSoakTime:8hoursSproutTime*:2daysTypeofSeed:PeasAmount:2cupsSoakTime:7hours
SproutTime*:3daysTypeofSeed:PecanAmount:2½cupsSoakTime:4hoursSproutTime*:1dayTypeofSeed:QuinoaAmount:2cupsSoakTime:6hoursSproutTime*:1dayTypeofSeed:RadishAmount:3tablespoonsSoakTime:6hoursSproutTime*:3daysTypeofSeed:RedcloverAmount:3tablespoonsSoakTime:6hoursSproutTime*:3daysTypeofSeed:RyeAmount:2cupsSoakTime:8hoursSproutTime*:3days(plantinsoilforgrass)TypeofSeed:SesameAmount:2cupsSoakTime:6hoursSproutTime*:2daysTypeofSeed:SoyAmount:2cupsSoakTime:8hoursSproutTime*:3days(1dayfortofu)TypeofSeed:SunflowerAmount:3cupsSoakTime:7hoursSproutTime*:2days(plantinsoilforgrass)TypeofSeed:TriticaleAmount:2cupsSoakTime:6hoursSproutTime*:3daysTypeofSeed:WalnutAmount:2½cupsSoakTime:4hoursSproutTime*:1dayTypeofSeed:Wheat(wheatberries)Amount:2cupsSoakTime:7hoursSproutTime*:2 to3days(plant insoil forgrass)TypeofSeed:WildriceAmount:3cupsSoakTime:9hours
SproutTime*:3to5days*Sprout time is the time between draining the seeds and eating them.The length of sprouting time may vary based on the climate. Theseinstructionsarefora½-gallonjarorbag.
LiveCulturedFoods
Culturedfoods,suchasmiso,amazake,seedcheeze,kimchee,andtofu,help to promote healthy bacteria within the digestive system. These“friendly” bacteria help break down our food and hand us the vitalnutrientsthatweneed.Ahighconcentrationofgoodbacteriaallowsformaximumabsorption and faster assimilation of our food’s nutrients. Astrong concentration of friendly bacteria will also maintain a healthybalance within the intestines and will not leave room for unfriendlybacteriatogrow.
Culturing
Culturing is the process of encouraging the production of beneficialbacteriainfood.Bacteria,suchasacidophilusandthosefoundinfoodslikekojiandmiso,areallveryhelpfulinthebody’sassimilationoffood.Friendlybacterialiveinthedigestivetractandbreakdownfoodsothatitcanfeedourbodies.Therearealsoharmfulculturesthatcangetinsidethebodyandthebestwaytogetridofthemistohaveanabundanceofgoodbacteria.Foodssuchassproutedbeans,nuts,andseedsallcultureverywellwhenintroducedtobacteriaandkeptinawarmplace.Manycultured products can be made easily, such as kimchee, seed cheeze,rejuvelac,andtofu.Fermented foods are living foods. A living food is one with live
bacteriaflourishinginitandthatcontainsorganismsthatcanliveinthebody of an animal in a symbiotic relationship. It is possible to cook afoodandthenculture it,butrawfoodistsbelieve insprouting foods tofermentthem.Itisgoodtocheckwithlocalstorestodeterminehowthefoods you purchase were shipped and stored, because cultured foods
aren’tviableoncetheyarefrozenorheated.Somefoodscultureinhoursandothersindays.Somefoods,suchasmisoandshoyu,canbeculturedforyears.
WhatAreCulturedFoods?
Cultured foods are those that have been predigested by a helpfulbacteria suchasacidophilus,bifidus,orkoji.These livecultures resideon thevilli, small fingerlikeprojections thatextend fromthe intestinalwalls.Thegreaterthesurfaceareaofthevilli,themoreroomthereisforhealthy cultures to live there. The helpful bacteria that reside in ourbodiesoriginallygottherethroughourmother’smilk(ifwewerebreast-fed).Culturedfoodsarelivefoods.Someculturedfoodsmayhavelivedon a cooked product. These foods, such as miso, contain none of theoriginal cooked food, only the live raw culture (unless they arepasteurized, inwhichcase theculture is cooked).Manycultured foodslive on raw food and are considered both raw and live. These are theideal cultured foods. Some great-tasting cultures are even grown onsprouts.
WhatDoCulturedFoodsDoforUs?
Cultured foods both protect us from foreign bacteria and energize usthroughproperassimilation.Thesehelpfulbacteria,suchasacidophilus,allowforhighratesofassimilationofnutrientsfromourfood.Culturessuch as acidophilus also act as a protective barrier against harmfulcultures thatmay seek to invade thebody.New cultures, bothhelpfulandharmful,enterintooursystemthroughthefoodsweeat.Whenwecreate a healthy environment for positive cultures, they grow andproliferate.Thesame is true forunhealthycultureswhenwecreateanunhealthy environment in our colon. Healthy cultures protect us fromdiseasebystandingguardintheintestinesandusheringharmfulculturesontheirway.Often,cleansingpracticessuchascolonicsorenemascanwash away health-giving bacteria along with the fecal mucoid matterimpactedonthecolon.Itisimportanttocontinuallyreintroducehealthy
bacteriaintothesystembothorallyandrectallywhenfollowingacolontherapyprogram. Fasting can also deplete the active cultures living inour system, so it is important to reintroduce cultures into the systemafterlongwaterordryfasts.
HowtoCultureFood
Culturedfoodscanbecreatedbyusingastarterorbycreatingtheidealenvironmentforhealthyculturestobegintogrow.Becauseculturesarepresent in the air around us, there is often no need for a starter.However, using a starter is a great method to ensure you obtain theflavor you’re looking for. A starter is simply a food that is alreadycultured. Unpasteurized kimchee or miso, for example, can be yourstarterformakingyourownbatch.Followingaresomeexamplesofhowtomakeculturedfoods.
STARTERMETHOD(EXAMPLE:KIMCHEE)
Grindorchop1to3headsofcabbage.Add¼cupcarawayseeds.Add3crushedclovesofgarlic.Addthejuiceof5lemons.Add1tablespoonofapreviousbatchofkimcheeor1teaspoonliveacidophilusculture.Place in a Harsch crock or in glass bowls for 5 to 30 days (some
kimcheeisagedformonths),atroomtemperature.Ifusingglassbowls,placethevegetablestobeculturedinonebowlandputasecondbowlinsideittoweighdowntheculturingmix(astoneorjarofwatercanbeusedasaweight), thencoverwithascreenorcloth tokeepawayanypests.(AHarschcrockcanbepurchasedthroughLovingFoodsoryourlocal
Asiandistributor.ItisanearthencrockthathasaV-ringsealonthetop.Thismeans that themouthof the crock is flutedandwater sits in theringedVshapeandthelidsitsinthegrooveoftheV,therebysealingthecrockanditscontents.Airgoesoutbutnotin.)
THEAIRBORNEJARMETHOD(EXAMPLE:REJUVELAC)
Soak1cupofquinoainahalf-gallonjarfor8hours.Drainandrinsethe
seeds twicedaily.After24hours, grind the seedswith6 cupsof freshwaterandplaceinahalf-gallonjar.Letitsitfor12hours.Drainofftherejuvelacandcomposttheseedpulp.Refrigerateandenjoy.(Ifitsmellstoopungent,however,don’teatit.Itshouldsmelllemony.)
WheretoObtainCultures
Cultures can be obtained through a variety of sources. Purchase apreviouslymade cultured food product from your local retail store orcontactahealthproductdistributor.Theseculturedproductscontainthemotherorstarterandcanbeusedtocreateyourownculturedfoodsathome.Somecommonculturedproductsavailableare:
•KimcheefromRejuvenativeFoods
•SauerkrautfromFermentations
•LiveAppleCiderVinegarfromBraggs
•SauerkrautfromCultured
•Kombuchaculture(getthemfromfriends)Cultures can also be purchased in their whole form (not on asubstance).Theseareusuallysolddryasapowderorasaliquid.Trytoget cultures that are growing on something, because they are usuallyheartier and are specific to what you want to make. When buying astarter, make certain that it is refrigerated. Cultured foods are verytemperaturesensitiveandwillnolongerbeviableifexposedtoextremeheatorcold.Here isagoodsourceof livecultures:GoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).
DehydratedFoods
Dehydrated foods, such as dried fruits, Essene bread, and dried herbs,areveryconcentrated.Byremovingthewateranddecreasingthemassofthefood,dehydrationintensifiesfoodsandallowsfortheintakeofa
greaterquantityofnutrients.Dehydratedfoodsareconsideredaliveonlyiftheyaredriedatorbelow108°F(thepointatwhichenzymesdieandothervitaminsandmineralsbreakdown).Mostdriedfoodsretaintheirnutrients longer than fresh because they are unaffected by thebreakdowncausedbywatertrappedwithinthecells.Manydriedfoodscanalsoberehydrated.
TheValueofDehydratedFoods
Dehydrated foods are concentrated nutrition. A fresh apple thatmighttakeustwentybitestoeatwilltakeonlythreetosevenbitestoeatwhenitisdried.Mostnutsandseedsaresolddriedbecauseitmakestheoilsinthemmorestable.Seavegetables,fruits,andvegetablesaredriedforstorage.Oilsareconsideredadriedfoodbecausetheycomefromadriedseedornut.Spirulinaisalsoadriedfood.Infact,manySouthAmericantribeswouldsundryspirulinaintopattiesinordertocarrythenutrient-richdriedfoodwiththemontheirlongjourneyacrosstheAndes.Dehydratedfoodsgiveusawiderangeofconcentratedmineralsandvitamins and a concentrated amount of protein. These foods also slowdownthemetabolisminordertomaximizeassimilation.Thebodywillrehydratethefoodandtakeitstimedigestingit.Dehydratedfoodscanbe very grounding. Often people transitioning to a raw diet find thattheyconstantlywantfood.Dehydratedfoodswilleasilyfillthisneedbyslowingthedigestionandallowingformaximumabsorptionofboththedehydratedfoodandother foodsthatarealso inthebody.Dehydratedfoods canbe especiallyhelpful topeoplewhoare transitioning to rawfoodwhoareusedtoeatingalotofstarchycookedfood.
DehydratedFoodsforTravel
Dehydratedfoodshavealwaysbeenthechoicefor travelers. Inancienttimes, peoplewould dry part of their harvest forwinter or for a longmigration to warmer climates. Even today, people going to work orschoolwill bringdried fruits ornutsbecause theyare lightweight andstable.Dehydratedfoodscanbekeptforconsiderablylongerthanthose
in fresh form. Dehydrated foods are great for hiking because of theconcentratednutritionandenergy.Driedfoodsareoftendehydratingtothebody,however,sobecertaintodrinklotsoffluidsoreatfreshfoodstorehydrateyourself.
MethodsofDehydrating
Dehydration is the process of removing water from food to createdenselytexturedlivefoods.Eachfoodhasadifferentwatercontent,sodrying timesvary fromfoodto food. Inancient times, foodwasput inthe sun to dry. Today we have more advanced technology at ourdisposal. Building a solar or homedehydrator is a great project and asimple way to dry food. Buying a commercial or home dehydrationsystem unit is often the easiest andmost reliableway of drying food.Enzymesdiearound116°F,sotobesafe,wedehydrateataround108°F.Fordryingbreads,Iadvocatetheuseofadehydratorthathasbothafanand a temperature control (such as Excalibur). If a dehydrator isunavailable, an oven set on the lowest temperature with the doorslightlyajarwillwork.Themost ancient (and free)way to dehydrate food is to place it inthin layers on a ceramic or glass tray in the sun. Flipping it overfrequentlycanhelpitdryfaster.Anothersun-dryingmethodistohangahammockmadeofmeshorscreenoutsideandputthefoodtobedriedon it. If you are dehydrating outdoors in the sun, the temperature isalwaysfine,althoughwarmertemperatureswillmakedehydrationoccurmore quickly. When making sun-baked foods, it is nice to create ascreenedareatodoitinsothatnobugsoranimalsgettothefood.Formoreondryingmethodsandsuggestedtimes,seebelow.
KissedbytheSun
Thesunisthegreatprovideroflife.Itisapowerfulhealerandgiverofwarmth.Most food enjoys its days basking in the sun,where it growssweetandripeandrichinnutrients.Thesunblessesuswithbothlightand warmth, two very powerful forms of energy. Drying foods helps
concentrateevenmoreofthispowerfulmanna.Bydryingfoods,wegetto concentrate extra sunlight into an already sun-laden food, therebyenhancingthefoodwithmoreenergy.
DRYINGMETHODS,TIME,ANDTEMPERATURE
Food:Apple,SlicedDryingTime:13hoursTemperature:108°F
Food:Apple,GroundDryingTime:10hoursTemperature:108°F
Food:Banana,WholeDryingTime:28hoursTemperature:108°F
Food:Banana,SlicedDryingTime:18hoursTemperature:108°F
Food:Banana,GroundDryingTime:14hoursTemperature:108°F
Food:Carrot,GroundDryingTime:8hoursTemperature:108°F
Food:Coconut,Sliced
DryingTime:18hoursTemperature:108°F
Food:Coconut,GroundDryingTime:21hoursTemperature:108°F
Food:Corn,WholeDryingTime:18hoursTemperature:108°F
Food:Corn,GroundDryingTime:15hoursTemperature:108°F
Food:Corn,GroundsproutsDryingTime:15hoursTemperature:108°F
Food:Flowers,WholeDryingTime:3to5hoursTemperature:98°F
Food:Garlic,WholeDryingTime:12hoursTemperature:108°F
Food:Garlic,GroundDryingTime:8hoursTemperature:108°F
Food:Herbs,WholeDryingTime:5to7hoursTemperature:100°F
Food:Kiwi,SlicedDryingTime:16hoursTemperature:108°F
Food:Mango,SlicedDryingTime:21hoursTemperature:108°F
Food:Melon,GroundDryingTime:21hoursTemperature:108°F
Food:Oatsprouts,WholeDryingTime:15hoursTemperature:108°F
Food:Oatsprouts,GroundDryingTime:24hoursTemperature:108°F
Food:Onion,SlicedDryingTime:13hoursTemperature:108°F
Food:Onion,GroundDryingTime:10hoursTemperature:108°F
Food:Papaya,SlicedDryingTime:20hoursTemperature:108°F
Food:Papaya,GroundDryingTime:16hoursTemperature:108°F
Food:Peach,SlicedDryingTime:24hoursTemperature:108°F
Food:Peach,GroundDryingTime:18hoursTemperature:108°F
Food:Pear,SlicedDryingTime:15hoursTemperature:108°F
Food:Pear,GroundDryingTime:13hoursTemperature:108°F
Food:Persimmon,WholeDryingTime:48hoursTemperature:108°F
Food:Persimmon,SlicedDryingTime:18hours
Temperature:108°F
Food:Persimmon,GroundDryingTime:15hoursTemperature:108°F
Food:Potato,SlicedDryingTime:21hoursTemperature:108°F
Food:Sapodilla,SlicedDryingTime:12hoursTemperature:108°F
Food:Seaveggies,WholeDryingTime:15hoursTemperature:100°F
Food:Sprouts,WholeDryingTime:13hoursTemperature:100°F
Food:Sprouts,GroundDryingTime:20hoursTemperature:100°F
Food:Starfruit,SlicedDryingTime:13hoursTemperature:108°F
Food:Sunchoke,Sliced
DryingTime:16hoursTemperature:108°F
Food:Tomato,SlicedDryingTime:18hoursTemperature:108°F
RawFoods
Findingpure foodhasbecomeachallenge in themodernworld.Foodsthat are labeled “organic” can still be mass-produced, possibly using“natural”pesticidesthatarestilltoxic.(Purelynaturalpesticidessuchasbay leaves ormarigolds are not harmful, but inmy book, biodynamicfarming—usinglivingplantstodeterbugs—isstilltheonlywaytogo.)Evenworse,companiesmayclaimtheirfoodisorganicwhenit’snotjusttogetmoremoney.On the flip side, therearealsopure, trulynaturalfoodsthataresoldwithoutthelabelsandhighpricetagsthatareusuallyassociatedwith organic foods; it’s just that the farmerswho grow andsellthemcan’taffordcertificationasorganicfarmers.Tobeabsolutelysureyourproduceispure,growityourselforforage
itinthewild.Plantingtrees,growingagarden,andespeciallygrowingsprouts are all excellent ways to obtain food. Foraged foods are idealsincenaturegrewthemonitsown.Participatinginlocalherbwalksandinterviewing docents can provide a solid education about the habitatsandseasonalavailabilityoflocalfoods.Farmers’ markets are usually the next best source of fresh produce.
They’realsoagreatplace to learnabout localproduce that’savailablefor foraging. In fact, many farmers’ markets have a side selection offoods that grow wild in the area; look here for information andinspiration.Farmersalsoselldirectly fromtheir farms,socheckonlineforlocalresourcesandstopatlocalfarmstands.Whatthefarmersdon’tsellthemselveswillgototheshelfofalocalstoreorco-op;askaroundandfinallocalmarketsthatbuyproducedirectlyfromlocalfarms.For exotic and hard-to-find items, check Asian or Latin American
markets, as they usually carry a wide range of tropical produce andspecial items. There are also some companies that mail order exotic
foods and fresh product directly from farms, so nomatter where youlive,youshouldbeabletofindanicearrayofproduce.
Herbs
Herbsarethegreensandflowersofannuallybloomingplantscommonlyusedforseasoningandmedicine.Theyareusedbothfreshanddried.
BASIL:Asweet,broad-leafedaromaticherbthatgrowsrapidly.Somevarietiesarepurple,French,Thai,andlemonbasil.BasiliscommonlyusedinItalianandThaicooking.
CILANTRO:Aflat-leafedherbwidelyusedinLatinAmericanandSoutheastAsiancooking.SometimescalledMexicanparsley,freshcoriander,orChineseparsley.Thisplant’sseedsareknownascoriander.
DILL:Asoft,wispy,refreshingherb.
FENNEL:Awispyherbsimilarinappearancetodill,withaslightlysweetlicoricetasteandsmell.
LAMB’SQUARTER:AnherbcommonlyfoundthroughoutthenortheastandnorthwestareasoftheUnitedStates.
LEMONGRASS:Along,hearty,sharp-edgedgreengrasswithalemonlikescent.
LOVAGE:Asweet,beautifulfloweringherbwithastrongscent.
MALVA:Aslightlybitter,richlygreenherb.
MARJORAM:Apungentandaromaticherb.
MINT:Arefreshingandcoolherbthat’savailableinmanyvarietiesandgrowsalmostanywhere.
Applemint:Asweetmintwithaslightlyappletasteandroundleaves.Chocolatemint:Asuperblyrichmintwithtiny,darkleaves.Lemonmint:Amildmintwithadistinctlemonaroma.
Peppermint:Astrong,darklycoloredmintwithsmooth,longleaves.Pineapplemint:Amild,sweet-tastingmintwithahintofpineapple.Spearmint:Alight-colored,mild,coolingmintwithpointedleaves.
OREGANO:Asomewhatsharp-flavoredherbavailableinbroad-leafedorcreepingformsandoftenusedinItalianrecipes.
PARSLEY:Aclean-tasting,refreshingherb,highinvitaminC,that’savailableincurlyandflat-leaftypes.
PEPPERGRASS:Athingrasswithamildlyspicypepperflavor.
PURSLANE:Around-leafedherbthatisquiteniceinsalads.
ROSEMARY:Apiney,mintyherbresemblingevergreenneedles.
SAGE:Arobust,pungent,aromaticherbwithlong,whitish,fuzzyleaves.
SHEEPSORREL:AnherbwithatangyflavorandhighinvitaminCandpotassium.
SOURGRASS:Awildtypeofsorrelwithyellowflowers,alemonyflavor,andaslightbite.
TARRAGON:Atart,mildherbthattastesofanise.
THYME:Anearthy-flavoredherbthatcomesinmorethanfortyvarieties.
WINTERCRESS:Anherbwithaslightlyspicy,slightlybittertaste,oftenfoundgrowinginmoistareas.
EdibleFlowers
Therearemanytypesofedibleflowersfoundallovertheworld.Theygowonderfullyinsaladsorasgarnishonanydish.Makesureyouuseonlyunsprayed,organicallyraisedblossomsinyourfood.Edibleflowershavea very short shelf life, so it is best to grow them yourself either in agardenoutdoorsorinawindowbox.
ARUGULA:Adelicate,palelavenderorwhiteblossomwithaslightlyspicytaste.
BORAGE:Abluestar-shapedflowerwithamild,watery,cucumberflavor.
CALENDULA:Ayellow-orangeflowerthatissweetandcalmingtothenervoussystem.Itisalsoknownaspotmarigold.
CHRYSANTHEMUM:Asilverywhiteflowerwithaslightlyspicytaste.
DAYLILY:Ayellow-orangeflower.Thepetalsofthisplantareedible,whiletheyoungbudsarenot.Daylilieshaveanutty,sweettaste.
GARLIC:Awhiteorpurpleflowerfromthegarlicchivewithaspicy,garlickytaste.
GERANIUM:Amild-tastingfloweravailableinmanyvarieties,suchasrose,lemon,almond,andmint.
HIBISCUS:Abrightred,orange,orpinkflowerthatmakeswonderfulsuntea.
HONEYSUCKLE:Adeliciouslysweet,honey-flavored,yellow-whitetinyflower.
IMPATIENS:Afive-petaledpastel-coloredflowerwithamildlysweettaste.
LAVENDER:Aflowerwithablue-purpleblossomthattastesalmostasstrongasitsmells.
NASTURTIUM:Averyspicyfloweravailableinavarietyofcolors,fromyellowtobrightred.
PANSY:Avelvety-textured,mild-flavoredfloweravailableinmanycolors.
REDCLOVER:Apurple-and-white-toppedflowerthatcanbegrownfromcloverseedorfoundinfieldsintheearlysummer.ThisherbcontainshighquantitiesofvitaminC.
ROSE:Asoft,sweet,aromaticflower.
SCOTCHBROOM:Asweet,honey-flavored,brightyellowflower.
SQUASH:Atender,huge,orangeflowerwithasweetandslightlystarchytaste.
TIGERLILY:Anexquisiteorangeflowerthattasteslikesweetcrispylettuce.
VIOLET:Apurple-pinkflowerwithbothsweetandspicyovertones.Theflowers,stems,andleavesofthevioletarealledibleandcontainvitaminsAandC.
SeaVegetables
Seavegetableshaveanabundanceofmineralsandtraceelements.Theyare an ideal source of organic salts. They are high in calcium, iodine,potassium,magnesium,phosphorus,iron,niacin,andvitaminsA,B1,B2,B6,B12,andC.Seavegetablesareveryhelpful incleaningtheprostateandthewholelymphaticsystem.Althougheatingfreshseavegetablesisideal, sea vegetables can be purchased dried and then soaked torehydrate.Somecompaniesboil theirvegetablesbeforedrying them.Check thelabels carefully; if they don’t specify that the vegetableswere orwerenot boiled, find another brand or call the company’s customer servicenumber and ask. Always read the package and look for koshercertification to verify that it contains no animal or fish products.Purchase dried sea vegetables at Asian markets or directly from GoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).
AGAR-AGAR:Aclear,gelatinousseaweedproductavailableinflakesorbars.Agar-agarisusedtogelliquidsintoamoresolidform.
ARAME:Adarkbrownishgreen,broad-leafedseaplantmostcommonlyshreddedintofinestrands.Thissweet,nuttyseavegetableisabundantincalcium,phosphorus,iodine,iron,potassium,andvitaminsAandB.(GrowsaroundJapan,thePacificcoasts,andSouthAmerica.)DULSE:AleafypurpleseafrondfromcoldnorthernAtlanticwatersthatcanbeeatendriedorrehydrated.Itsflat,fan-shapedfrondshaveachewyconsistency.Dulsehasaveryhighconcentrationofiron.Itisan
excellentsourceofmagnesiumandpotassiumandisquiterichiniodine;calcium;phosphorus;vitaminsA,B2,B6,C,E;andmanytraceminerals.(Growsincoldwatersworldwide.)HIJIKI:Astringyblackseaweedthatlooksliketwine.Itisthickerandstronger-tastingthanarameandisveryhighincalcium.ItalsohasampleamountsofvitaminsA,B1,B2;phosphorus;andiron.(ItgrowsinwatersaroundsouthernJapan,Hawaii,Taiwan,andtheIndianOcean.)KOMBU(kelp):Agreenseaweedwithchewy,sweetishbladesthatisdriedandusedasacondimentorflavorenhancer.Kombuisrichinpotassium,sodium,andvitaminsAandB.Monosodiumglutamate(MSG)isderivedfromkombu.Driedkelpisavailableinstrips,flakes,andinpowderedformaswellasvinegaredandshredded,givingitabreadlikeflavor.(Foundincoldwatersworldwide,includingJapan,northernandmid-Pacificcoast,andAtlanticcoast.)NORI:Abrightlightpurplewhengrowing,thisflat-bladedseavegetabledriespurpleorblack-green.Noriismostcommonlyfoundshreddedandpressedintosheetsandusedinsushi.Noriisanexcellentsourceofcalcium,potassium,manganese,magnesium,andphosphorusandisespeciallyrichinniacinandprotein.NorialsocontainslargeamountsofvitaminsAandC.(GrowsinthecolderwatersoftheAtlanticandPacificandalongthecoastsofJapan,California,Hawaii,thePhilippines,andEurope.)SEAPALM:Aseafrondthatisgray-greenwithverticalridges.Itisquitefirmandslightlyjellylike.(FoundonthewesternNorthAmericanrockycoastline.)WAKAME:Adarkgreenseaweedthatissweetandbecomesabeautifullightgreenwhenrehydrated.Itisquiteslipperywhenwet.WakameisanabundantsourceofcalciumandniacinandishighinvitaminsA,B1,B2,andC.(GrowsinnorthernJapan,theUnitedStates,andtheBritishIsles.)
Algae
Anorganism that transforms sunlight into chlorophyll, algae is knownforitsblood-buildingandcleaningproperties.Algaeisabundantintraceminerals and is very digestible and easily assimilated because of itssimplicity.Manypeopleusealgaesupplementsfortheirhighaminoacid
content, naturally available protein, and high levels of traceminerals.The powder and liquid forms of single-celled algae are the only rawoptions; algae flakes contain soy lecithin, which in its preparation issteamedattemperaturesof140°Fandhigher.
CHLORELLA:ApowderedalgaeoriginallydiscoveredbyChristopherHillsandHirashiNakamura,renownedscientistswhoseresearchprovidedalotofinformationaboutalgaetotheWest.
PHYTOPLANKTON:Aseavarietyofalgaethatgrowsindeepwatersandstillproduceschlorophyllfromwater-filteredsunlight.Phytoplanktonisnolongercommerciallyavailable.
SPIRULINA:Aspiral-shapedalgaeknownforitspotencyandeasydigestibility.Driedspirulinapowderisthehighestsourceofproteinknown,containingalmost70percentfullyabsorbableprotein.
Mushrooms
Not all mushrooms are fit for raw consumption. Use caution whenharvesting any wild mushrooms. Mushrooms can provide a rich andmeaty texture that is satisfying to people transitioning to a vegetariandiet.
CHICKEN-OF-THE-WOODS:Athick,yellow-orange,many-layeredtreefunguswithafibroustexture.Usedfresh.
ENOKI(ENOKIDAKE):Atiny,slim,whitemushroomthatfrequentlygrowsinclusters.Usedfresh.
HEN-OF-THE-WOODS:Alightgraytreefungusthatgrowsinbunchessimilartochicken-of-the-woods.Usedfresh.
KOMBUCHA:Aflatfungusgrowninajarortankofwaterwithgreenteaandasweetener.Awell-cared-forkombuchacolonywillcontinuouslydivideandmultiply,producinganendlesssupplyofkombucha-infusedteaifdesired.Kombuchateaisknownforitshealingproperties.
MOREL:Aspongy,wrinkly,brown-blackwildmushroomwithanelongatedhead.Usedfreshanddried.
PORTOBELLO:Alarge,tendermushroomwithasmoothwhite-brownsurfaceandwhitestem.Usedfresh.
SHIITAKE:Asmallbutter-flavoredmushroomusedinAsianrecipes.Usedfreshanddried.
SILVEREAR:Asilver-whitefungusthatlookslikeaspongeorcoral.Usedfreshanddried.
STRAW:Averyfleshymushroom.Usedfresh(avoidcanned).
TREEEAR:Adark,roundfungus.Thesmallervarietiesareknowntobethetastiest.Usedfresh.
TRUFFLES:Averyrare(andthereforeexpensive)wilddelicacy.Amustforthemushroomconnoisseur.Usedfreshanddried.
WOODEAR:Asmallgold-brownfunguswithawoodyflavor.Usedfresh.
Legumes
Alsoknownasbeans,legumesgrowinpods,usuallyonvines.
ADZUKIBEAN:Ared-skinneddriedbeanwithasweetflavorwhensprouted.
BLACKBEAN:Adriedblackbeanwithastarchyflavorwhensprouted.
GARBANZOBEAN(chickpea):Abeige,dimpleddriedbean,verygoodforsprouting.
KIDNEYBEAN:Avarietyofred-skinnedlegumesthatarekidneyshaped.Thesedriedbeanshaveablandtastewhensprouted.
LENTILS:AtraditionalingredientinIndiancuisine,thelentilisasmall,flat,androundbeanthatissolddried.Lentilscomeinmanycolors,arehighinprotein,andmakeforverysweetsprouts.
Greenlentil:Whensprouted,goodinsalads.Redlentil:Usesproutedinsoupsandsauces.Yellowlentil:Goodformakingsproutloavesandpâtés.
LIMABEAN:Alargegreen-yellow,kidney-shapedbean,withasweettastewhenfresh.Availablebothfreshanddried.
MUNGBEAN:Afresh,yellow-orgreen-skinnedbeanwhosesproutsareusedfrequentlyinAsiancuisine.
NAVYBEAN:Awhitedriedbeanwithamildtastewhensprouted.
PEA:Agreen,roundlegumewithadeliciouslysweetflavorwhenfresh.Driedvarietiesarealsoavailable.Alsomakesgreatsprouts.
PEANUT:Alegumeoftenreferredtoasanut,thisfreshbeanhasarichnuttyflavor.
POLEBEAN:Afresh,longpodbeanthatiscrispandsweet.
SNAPPEA:Afresh,superblysweetbean.Thesecrunchylittlebrightgreenpodsaredeliciousinsalads.
SNOWPEA:AtraditionalChinesepeapodthatissoldfreshandisslightlyblanderthanthesnappea.
SOYBEAN:Apowerhouseofprotein,thesoybeanisextremelyversatile.Ineitherfreshordriedform,thesoybeanprovidesthebasisfortofu,soymilk,miso,tamari,andmanyotherproducts.
STRINGBEAN:Afresh,long,thin,crispy,greenpodwithsmallbeansinside.
WAXBEAN:Afresh,long,thin,yellowpodsimilartothestringbean.
Greens
Leafygreenplantsgrowinheadsinahugearrayofcolors,flavors,andtextures.Theyarerichinchlorophyll,silica,andfiber.
ARUGULA:Apepperygreenwithaslightlyspicyflavor.
BAMBOOSHOOTS:Theyoungshootsofcertaintypesofbambooareedible.
BEETGREENS:Aplantwithdarkgreenleaveswitharedvein.Ittastesmildlybitter,withawoodsyflavor.
BELE(treespinach):AplantfromthePhilippineswithlarge,broadleaves.Thisplant’stoughgelatinousleavesarealmost30percentsilicaandaregreatforrollingburritos.
CHARD:Amemberofthebeetfamily,chardhascoarseleavesandawoodsytaste.
CHICORY:Adarkgreenplant(oftenfoundinthewild)withnarrow,frillyleaves;apalegreencenter;andabitterflavor.
COMFREY:Aplantwithbroadfuzzyleavesthatcanaidincellularregenerationandthehealingofwoundsandmuscleandboneinjuries.Bestforrawconsumptionwhentheleavesareyoungandtender.
CURLYENDIVE:Acrisp,compactheadwithfrillylightgreentowhiteleavesandaslightlybitterflavor.
DANDELION:Abittergreenwithsmallandnarrowdarkleaves.Lookfordandelionsgrowinginthewild.
ESCAROLE:Lessbitter,andwithbroaderandcurlierleavesthanendive,escaroleispartofthechicoryfamily.
FIDDLEHEADFERN:Oftenwild,thisyoungsproutedfernhascurlylightfrondsandadelectablynuttyasparagus-likeflavor.
FRISÉE:Abitter,lightyellowtowhitesaladgreenwithcurlyleaves.
GREENBUTTERLETTUCE:Acrispy,large-headedlettucewithgenerous,wideleaves.
GREENLEAFLETTUCE:Aloose-headedgreenwithfrillyedgesandamildtaste.
GREENOAKLETTUCE:Aloose-headedgreenwithfrilly,taperingfingerleaves.
KATUK:AnAfricantreewhoseleavesaremorethan30percentproteinandtastelikenuts.
MÂCHE:Amildanddelicategreenwithsmallroundleaves.
MALABARSPINACH:Apurpleandgreenvarietyofgardenspinach.
MIZUNA:Ajagged-leafed,slightlyspicygreenoftenusedinAsianfoods.
MUSTARD:Averypungent,spicy,tartgreenabundantinvitaminsAandB.
NEWZEALANDSPINACH:Acrispyvinelikespinachthatgrowswild.
PLANTAIN:Along-leavedplantthatiscommoninNorthAmerica.
RADICCHIO:Atypeofredchicory,radicchiohasaloosewhiteheadandtangycrimsonleaves.
REDBUTTERLETTUCE:Acrispy,large-headedlettucewitharedtinge.
REDCHARD:Alarge,leafygreenwitharedveinrunningupitsmiddle.Amemberofthebeetfamily.
REDHIBISCUS:Theseburgundy-coloredleaveshavealemonytaste.Redhibiscuscanoftenbefoundgrowinginthewild.
REDOAKLETTUCE:Aloose-headedgreenwithfrilly,red-tinged,tapering,fingerlikeleaves.
REDORACH:Ablossomingburgundy-coloredgreenwithmildflavor.
SAVORY:Adistinctlypepperygreenwithaspicyflavor.
SPINACH:Adeepgreenplantwhosedelicateleaveshavearich,earthyflavor.
TANGO:Apungentandflavorfulgreenwitharichflavor.
TATSOI:Around,crispygreenwithasweettaste.
TRAVISSIO:Asweetandspicygreen.
WATERCRESS:Around-leafed,fast-growinggreenwithabitteraftertaste.
Roots
Rootsare starchy,nourishingplants thatgrowunderground.Most rootgreens are edible and highly nutritious. A root can be cut into a fewpiecesthat,ifputintheground,willeachgrownewfullroots(providedeachpieceincludessomeportionoftheroot’sexternalsurface).
BEETS:Alarge,bulbousrootwithredandgreenleaves.
Chioggia:Ared-and-white-ringedbeetthatlookstie-dyedinside.Golden:Agoldenvarietythatmakesabeautifuldecoration.Red:Acommonvarietyofbeetquitehighiniron.
CARROT:Alongorangerootwithawispygreentop.
CELERY:Alargerootwithmultiplestalksthatarehighinwaterandorganicsodiumcontentandhavesmallleafygreensonthetips.
CHINESEARTICHOKE:Asmallwhiteroot.
GINGER:Abeigeroot,growninriverbeds,withasweetandspicyflavor.
GINSENG:Agummyrootinavarietyofcolors.Especiallyvaluedforitsenergy-boostingandyang-tonifyingcharacteristics.
JICAMA:Alargelight-brownrootwithawhite,crispyinside.
LOTUS:Aconicaltuberthatcontainshollowtubesinaring.
PARSNIP:Abitter,whiteroot—verynicewhenshredded.
POTATOES:Asmooth-skinned,eye-coveredrootthatgrowsprolifically.
Goldenrusset:Agoldenwaterypotato(verystarchyraw).Purple:Adark-skinned,purple-flesheddrypotato.Redromano:Ared-skinned,white-fleshed,verystarchypotato.
RADISHES
Daikon:Along,large,white,crispy,spicyroot.Horseradish:Averyspicywhiteroot.Red:Around,red-skinned,juicyradish.White:Aslightlyspicierversionofthered.
RUTABAGA:Apurple-and-white-skinnedcrispyrootwithawaterytaste.
SALSIFY:Abrown,long,skinny,slightlyhairyroot.
SWEETPOTATO:Anorange-fleshed,verysweetroot.
TARO:Adensetuberthatcausesintensemouthandthroatdiscomfortwheneatenraw.
TURMERIC:Apungent,bitter,orangerootusedofteninIndianfood.
TURNIP:Aspicyandbitter,large,round,whiteroot.
YAM:Arootverysimilartothesweetpotatointasteandappearance.
YUCCA:Aplantalsoknownascassavathatistoodenseandstarchytoeatraw.
Brassica
Thesehardyplantsgrowincoolerclimatesinclustersflankedbyleaves.They are coated with layers of acidophilus, which helps increaseintestinalflora.
BROCCOLI:Agreen,clustered,flowerlikeplantwithsomepurpleovertonesthatisveryhighincalcium.
BRUSSELSSPROUT:Aplantthatlookslikeminiature,tightcabbagesgrowingonastalk.
CABBAGES:Anacidophilus-richplantthatgrowsincoolerclimates.
Bokchoy(Chinesechard):Acabbagewiththickwhitestalksandbroad,darkgreenleaves.Choysum:Acabbagesimilartobokchoywithamoreslenderappearance.Miniaturered:Asmallerversionofthenormalred.Napa(Chinesecabbage):Aplantwithlayersofdarkgreen,purple-veinedleaves.Red:Acabbagewithdeepmagentaleavesonacompact
head.Savoy:Acabbagewithcrinkly,palegreenleavesandaloosehead.White:Adense,firmheadwithsmoothyellow-greenleaves.
CAULIFLOWER:Awhite,flowerlikeplantwithacreamytaste.
KALE:Adarkgreentopurpleplantwithoverlappingleavesandred-purpleveins.
KOHLRABI:Aroundandgreenplantwithapurplestem.
TURNIP:Aplantwithtartleavesandaspicyroot.
Allium
Alliumarepungentbulblikeplantsthatgrowundergroundandproducegreen shoots. They are anthelmintic, which means they help removeintestinalparasites.
ASPARAGUS:Aplantwithlongbranchesthatendinflowerliketopswitharobusttaste.
CHIVE:Adelicate,slender,mild-tastingplantwithanonionflavor.
GARLIC:Awhite-skinnedbulbcomposedofclovesindividuallywrappedinaparchmentlikemembraneandwithaspicy,oftenstrongflavor.
LEEK:Agrasslikeplantwithaslightonionflavor.
ONIONS
Kula:Anoblong,verysweetonionwithawhiteinteriorandyellowskin.Red:Aspicyonionwithpurple-redskin.Spanish:Ayellow-skinned,slightlyspicyroundonion.White:Acrispandsweetonionwithawhiteskin.
SCALLION:Along,green,grasslikeshoot.
SHALLOT:Asmallbrownbulbwithatastebetweenthatofgarlicandonion.
Nightshades
Nightshadeplants,whichgrowatnight,produceafruitwithfine-lobedearsandedibleflowersofvariouscolors.
ARTICHOKE:Aflowerlikegreenplantwithsharpleaves.
EGGPLANT:Alargepurplefruitwithalightgreeninteriorwithseeds.
OKRA:Apointed,cylindricalfruitthatcanbegreentopurple.
PEPPERS
HotAnaheim:Along,mild,thin,freshgreenchile.Cayenne:Alongandtwistingorangetored,pointed,driedchile.Chile:Asmall,round-tippedredpepper.Chipotle:Asmokedanddriedjalapeñowithasmokyflavorandspicyaftertaste.Habanero:Anextremelyhotfreshchilewhosesmallsizebeliesitsfierytaste.Jalapeño:Amedium-sizedfreshgreenchilewithanice,gentlespice.Scotchbonnet:Anorange,bell-shaped,veryhotfreshchile.Tepin:Amedium-hotredtogreendriedchile.Thai:Atinyred-purplepepperthat’ssuper-spicy.SweetGreen:Acrispy,waterybellpepper.Orange:Apepperthat,asidefromitscolor,isverysimilartothered.
Purple:Abland,almostbitter,purple-skinnedbellpepper.Red:Averysweetandcrunchybellpepper.Yellow:Averysweetandquitejuicybellpepper.
TOMATOES
Beefsteak:Alarge,watery,lightredtopinktomato.Cherry:Atiny,round,verysweetandjuicytomato.Pear:Asmallpear-shapedtomatothatgrowsinavarietyofcolors.Plum:Amedium-sizedredtomato,greatforslicing.
Cucurbits(VineSquashandMelons)
Cucurbits are fruits that grow on vines and contain many seeds. Allflowersfromcucurbitsareedible.
ACORNSQUASH:Alargegreenandbrownsquashresemblinganacorn.
MELONS
Cantaloupe:Thiscommonmelonhasfairlydenseorangetopinkfleshwithbeigeskinthatisscalyorbumpy.Crenshaw:Ascaly-skinned,golden-fleshedmelonthatistheultimateinjuiciness.French:Agoldenorange-fleshedmelonwithsmoothbeigeskinthatisverysweet.Honeydew:Asmooth,firm,green-yellow-skinnedmelonwithpalegreenfleshthatisultrasweet.Muskmelon:Amelonwithscaly,nettedskinandextremelysweetyellow-orangetoyellow-greenflesh.Sharlyn:Amelonwithskinlikeacantaloupe,thisultrasweetmelonhasgolden-orangeflesh.Sugarbaby:Adelectable,smaller,ultrasweet,seedlessversionofwatermelon.
Watermelon:Alargemelonwithsmoothskinthatisgreenordarkyellow,eithermottledorstriped.Thecrispflesh,frompinktored,iscomposedof96percentwater.Agreatkidneycleaner.Yellowbaby:Astrainofwatermelonthathasacreamyyellowflesh.
PUMPKIN:Alarge,rounded,orangesquashwithmanyseeds.
YELLOWSQUASH:Asweetandcrunchyyellow-skinnedsummersquashwithamildtaste.
ZUCCHINI:Alonggreensummersquashwithanearthyflavor.
Seeds
A seed is definedby the fact that its hull canbe removed, and that itproduces two leaves upon sprouting. Seeds are the potential energysource of plants-to-be and as such have highly increased nutritionalvalue.Seedscanbeusedinavarietyofforms.Store-boughtseedsareadried food and are concentrated. If seeds are soaked, their enzymeinhibitors release and they become more digestible. This can also beaccomplishedbygrindingaseedintopowderorbychewingverywell.Sprouting seeds is a great way to get more bang for your buck: itincreases the seeds’ nutritional value as well as their size, therebyprovidingmorefoodmass.
ALFALFA:Aseedthatsproutsquicklyandprovidesmanyvaluablenutrients.
BUCKWHEAT:Ablack-hulledgrainthatproducessweetgreens.Buckwheatisthehighestinproteinofanyseed.
CELERY:Aseedthathelpsinhibitmoldsandisusefultoaddtootherseedsforsprouting.
CHIA:Aseedthatproducesagelatinouscoatingbeforesproutingandispackedwithenergy.
CLOVER:Aseedthatprovidesachlorophyll-richsprout.
CORIANDER:Aseedwithamildlyspicyflavor.
CUMIN:Arobust-tastingseedthatisquiteearthy.
FENNEL:Aseedwithadistinctivelicoriceflavor.
FENUGREEK:Thisseedproducesarichandtastysproutthatisgreatinsalads.
FLAX:Aseedthatcreatesagelatinouscoatingwhensoaked.Providesagoodbalanceofomegaoilsandessentialfattyacidsandworkswellasaneggsubstitute.
GARLIC:Averyspicyseedwithareddishhuewhensprouted.
HEMP:Arich,tangyseed,highinessentialfattyacids.
MUSTARD:Aversatileseedthatmakesgreatsproutsandisuseddryasaspice.
ONION:Asweetandspicyseed,greatforsprouting.
POPPY:Aroundblueseedwithadelightfullycrunchytexture.
PUMPKIN:Averyrobustandsweetseedthatprovidesagoodbalanceofomegaoilsandessentialfattyacids.
RADISH:Aspicyandbitterseed,goodforsprouting.
SESAME:Averysweet,tinywhiteseed.
SUNFLOWER:Apointedgrayseed,greatformakingEssenebreadandpâtés.
WILDRICE:Blacklong-grainwildriceistheonlyricethatisaseedandnotagrain.Thisseedalsosproutswithoutanyoxygen.
Grains
Grainsare thekernelof aplant thatproducesonlyone shoot, agrass.Grainsarepermanentlyaffixedtotheirhullandusuallycontaingluten.
These close relatives of seeds are abundant in carbohydrates andmostdigestiblewhensprouted.
AMARANTH:NativetotheAmericasandthesecond-smallestgrain,amaranthplantsgrowsoftredandwhiteflowers.Theseedssprouteasily.
CORN:Astarchy,sweet,juicygrainthatgrowsinanumberofcolors.Wonderfulbothrawandsprouted.
MILLET:Asmallyellowgrainwithstarchytastewhensprouted.
OAT:Averysweetgraintosprout.Lotsoffiber.
QUINOA:AgrainworshippedbytheAztecs,quinoaisthethirdsmallestgrainandcreatesaspicysprout.
RICE:ThestaplegrainofChina.Mostricesareediblewhensprouted,thoughnotverytasty.Experimentwiththelengthofsprouttimeforvariedflavors.
Basmati:Atranslucentlonggrain.Brownlonggrain:Along,round,browngrain.Brownshortgrain:Ashort,stubbybrowngrain.Jasmine:Asweetwhitericewithadelicatefragrance.Spanish:Alongyellowrice.Sushi:Aroundwhitegrainusedinthemakingofsushi.Sweet:Awhite,stubbygrain.
RYE:AbrownseedgoodformakingEssenebread.
TEFF:Averysmallgrain,sweetandgray.Highinprotein.
WHEAT:Agrassrichinchlorophyll.ThestaplegrainofAmerica,itproducesatastysprout.
Hardwinter:Agoodvarietyforgrowingwheatgrass.Softwinter:AwheatthatisverygoodformakingEssenebread.Summer:Asweeterwheatvariety.Goodformakingbreadsandsalads.
Nuts
Nutsaretheinnercenterofafruitthatiscontainedbyashell.Nutsareverysweetwhenharvestedandgetmuchmoreoilywhendried.
ALMOND:Awhiteoblongnut,pointedononeend,thatcomesinabeigeshell.
BRAZIL:Acreamy,oilynutthatisoftenaninchinlength.
CASHEW:Awhite,verysweet,crescent-shapednutthatispoisonousunlessdriedinthesun.
CHESTNUT:Abrown-skinned,large,round,crunchynutthatissometimesbitter.
HAZELNUT:Adarkbrown–skinned,small,roundnutwitharichflavor.
MACADAMIA:Asweetwhitenutwithadelightfulcrunchandaveryhardshell.
MALABARCHESTNUT:Alightbrown–skinned,sweetnutthatiscrispywhensprouted.
PECAN:Anoblong-shellednutwithawavyinterior.Thisnutisverysweet.
PINE:Atinygoldenteardrop-shapedseedfromapinecone.Ittastesquiterich.
WALNUT:Around-shelledandwarp-shapednut.
Fruits
Fruit is a beautiful, colorful, delicious membrane made of cells filledwithorganicwaterandnutrients.Fruitislovesinceitisdesignedtofeedthe seed inside it or to feed a creature and, with that creature’scooperation, spread the seeds,makingmore fruit trees andmore fruit.Fruitscomeinahugevarietyofflavorsandcolors.
ANNONAORMOYAFAMILY:Annonaceousfruitshavescalyskins,blackseeds,andcreamyflesh.
Atemoya:Ahybridbetweenthesweetsopandcherimoya.Bullock’sheart:Apurple-skinnedfruitconsistingofanexteriorwithroundedscalesandaninteriorfleshthatissweetandcreamy.Cherimoya:Asweetandjuicyversionofthesweetsop,withfarfewerseeds.Rolliniadeliciosa:Aspikyblackandgoldfruitwiththesweetflavoroflemonpudding.Soursop:Aspikygreenfruitalsoknownastheguanabana,withasweet-and-sourwhitefleshandmanypoisonousseedsthatmustberemovedbeforeconsumption.Sweetsop:Agreen,round,scalyfruitalsoknownasthesugarapple,withaseed-filledinteriorandasweetandcreamytaste.
APPLES
Discovery:Aredapplethatfruitslateintheseason.Gala:Amedium-sized,crisp,juicyapple,withaskinthatismostlyredwithsomeyellow.GoldenDelicious:Agolden,sun-filledapplewithasweettaste.GrannySmith:Ahardgreenapplewithasweet-tarttaste.Jonagold:Agoldenapplewithamildflavor.McIntosh:Asmallredandwhiteapplethatisgoodwhensoft.Pippin:Acrispyandcrunchyapplewithredskin.RedDelicious:Alargeredapplewithasweetflavorandahardcrunch.Spartan:Amedium-sizedredandgreenapplewithamildlysourtaste.StarkingDelicious:Asmallredandgoldapple.
ASIANPEAR:Asweetbeige-skinnedfruitthathasatasteandtexturesimilartoapearbutlookslikeanapple.
AVOCADOS
Alligatorpear:Awatery,light-colored,small,slenderavocado.Bacon:Arichbacon-flavoredavocadowithsmoothdarkgreenskin.Cocktailavocado:Asweetavocadothatisthesmallestofitskind.Common:Around,hard-skinnedavocadowithacreamyinterior.Ettinger:Agreen,somewhatrough-skinnedavocadowithacreamyinterior.Fuerte:Awateryavocadowithsmoothskinthat’ssometimespurple.Haas:Adark,rough-skinnedavocadowithabutterytaste.Oneofthemostpopularvarieties.Nabal:Alargepurpleavocadowhoseflavorvariesfromtreetotree.Reed:Around,green-skinned,sweetandcreamyavocado.Sharwil:Agreen-skinned,dry,butteryavocado.
BANANAS
Apple:Asmallstarchybananawithareddishinterior.Bluefield:Thisisthelargest,fattest,andsweetestofitskind.Chinese:Alargeandverysweetbanana.SlightlythinnerthantheBluefieldvariety.Cubanred:Aredsemistarchy,semisweetbanana.Dessert:Amedium-sizedsweetandcreamybanana.Icecream:Alargetriangularbananawithwhitefleshreminiscentofvanillaicecream.
Ladyfinger:Atinyandsupersweetbanana.Plantain:Adryandstarchybanana.
BERRIES
Blackraspberry:Amedium-sizedberryformedofmanyblackbeads.Blackberry:Ablackseed-filledberrywithaverystrong,slightlysourtaste.Blueberry:Asmallbluebushberrywithasweettaste.Averyhighsourceofpectin.Boysenberry:Asweetpurpleberry.Cranberry:Averytangyandsourredberry.Currant
Black:Averysweetberryofteneatendried.Red:AslightlymoretartredvarietyWhite:Awhitish-yellowvariety.
Dewberry:Asweet,tinycousinoftheraspberry.Gooseberry:Agreenbushberryrelatedtotheblueberry.Mulberry:Ablackberrythathasasweet-and-sourflavorandgrowsontrees.Physalisfruits
Chineselantern:Atiny,yellow,sweet,tomatolikefruitcoatedwithapaperyskin.Tomatillo:Agreen,tart,tomatolikefruit,alsocoveredwithapaperyhusk.
Raspberry:Ared,verysweet,oblongfruitfromabushthatgrowsincoldclimates.Strawberry:Apointedredberrythathasadistincttasteandgrowsonlowshrubs.
Alpine:Awhitevarietythat’snotassweetasthetraditionalstrawberry.
Hotboy:Averycrimsonberrywithatartbite.Redgauntlet:Alargeredvarietywithahighsugarcontent.Scarlet:Adarkred,verysweet,medium-sizedberry.White:Atinywhitetoyellowberry.Wild:Aminiatureberrywithlittleflavorthatgrowsinsmallclustersintheshade.
Tayberry:Averysweetandmildberryalsoknownasthethimbleberry.
BREADFRUIT:Around,scalyfruitthattasteslikebreadpuddingwheneatenveryripe.
CACAO:Foodofthegods.Cacaopods,rangingincolorfromyellowtopurpleandresemblingapapayainshape,containbothasweetwhitepulpandanumberofsmallseeds.Theseeds,whendriedandroasted,arethesourceofchocolate.
CAROB:Carobpodsarenature’scandybars:theytastelikechocolate-coveredcaramel.Theseedsareashardasrocks,soremovethembeforeeatingornavigatearoundthemcarefully.
CHERRIES
Barbados:Asmallblackcherrywithalargeseed.Bing:Averytangycherry.Dukes:Alargeblackcherrywitharichtaste.EarlyRivers:Aredcherrythatisquitesweet.Surinam:Asmall,lightred,sourcherryshapedlikeasmallpumpkin.
CITRUS,SOUR
Calamondin:Atiny,verysourorange.Citron:Amedium-sizedyellowfruitwithlemonyflavor.Kumquat:Asmallorangefruitwithasweetandsourflavor.Lemon:Asourfruitwithgoldenjuiceandskin.
Uglifruit:Arough-skinnedversionofthelemon.
Meyerlemon:Asweeterandjuicierlemon.Limes
Green:Agreen-skinnedfruitwithsourflavorandsweetundertones.Kaffir:Asmallpear-shapedlime,whoseleaves,whichareuniquelyshapedliketwoleavesjoinedendtoend,areoftenusedinAsiancuisine.Tiny:Asmall,round,yellowtogreenlime.Yellow:Ayellow-orangevariety.
Orangequat:Asourorangewithmildflavor.
CITRUS,SWEET
Grapefruits
Pinkgrapefruit:Aslightlymoresourversionofthered.Pomelo:Averylargeandthick-skinnedgrapefruit.Rubyred:Ared-fleshed,verysweetvarietyofgrapefruit.
Oranges
Blood:Ared-and-orange-skinned,verysweetfruit.Clementine:Atangyandjuicyorange.Mandarin:Atangyandtartorange.Mineola:Averyjuicysweetorange.Navel:Averyroundandmildorange.Satsuma:AsmallAsianvarietywithatangyaftertaste.Seville:Asweetgolden-fleshedvariety.Sour:Asourversionofthenavelorange.Tangelo:Acrossbetweenatangerineandanorange.Tangerine:Averydarkorangeincolor,withsoft,sweetfruit.Resemblesasquishedorange.
Uniquefruit:Arough-skinnedsourfruit.Valencia:Averycommonvarietythatiseasytocultivate.
COCONUT:Ahard-shelledfruitofapalmtreethatcontainsbothwaterthatishighinelectrolytesandawhitegelatinousmeatthatisveryrichandpackedwithprotein.Coconuts are the fruit of a palm tree that has been around since
prehistoric times. This prolific plant hasmade it to the shore of everycontinentexceptAntarcticaandisavailableinmorethan100varieties.Coconutscanfloatforthreemonthsintheocean,landonasandybeach,andstillsproutupatreethatwillbearuptotenthousandcoconutsinitslifetime.Coconutscanbeusedatalmostanystageof ripeness.Babyorbitter
coconuts areused for theirwater, as theyhavenot yet developedanymeat.Thewaterintheseyoungnutsisslightlybitterandisconsideredmedicinal in many island nations around the world as well asthroughout Asia. As they develop slightly sweeter water and a smallamountofclearjellyontheinsideoftheirshell,babycoconutsarethencalled jelly nuts or spooners. Next, they become young or greencoconuts, the most popular variety for use in food and for drinking.Theseyoungnutshaveverysweetwaterandacoatingofrich,creamy,softmeatacentimeterormorethickontheirinsideshell.Mature coconuts are the kind most people are used to seeing in
supermarkets. These brown nuts have had most of the husk removeddowntotheshelllayer.Thesenutsareoldandthewatereitherisbadorhasfermentedandtasteslikecoconutchampagne.Maturecoconutsareusedforoilandcreammadefromthehardmeat.Ifamaturenutfallstothegroundandhasachancetogerminate,itbecomesacoconutsprout—once considered the most powerful food in the Hawaiian Islands.Sprouted coconuts contain a spongelike heart that tastes like cottoncandy.Itsmeat,knownascopra,isverythinandcrispyandhasathinlayer of natural coconut oil. The oil can be obtained (for nutritional,medicinal,orcosmeticpurposes)justbyrubbingafingerontheinsideofthecopra.Coconutsareessentialtotherawfooddiet,soitisimportanttoknowhow to find themat thedesired ripenessand then,of course,howtoopenthem.Sincetherearesomanyvarietiesofcoconuts,itcan
bechallengingtotellwhatstageofripenessacoconutisat.Lookforthethreenubsatthebaseofthenut;ifthey’reclosetogether,thecoconutismostlikelyyoung(asthenutages,thenubsspreadfartherapart).Highmoisture content in the coconut’s husk can also help determine howyoung a nut is; the higher the moisture content, the younger thecoconut, since the husk dries out as it ages. Thoughmost young nutshaveagreenstage,don’tbethrownoffbycolor:somenutsarealwaysred,brown,gold,orgreen.Toopenacoconut,usingamacheteorheavyknife,shaveonesideof
the coconut’s outer layer at a 45-degree angle until a hole providingaccesstothecoconutwateriscreated.Reserveordrinkthewater,thenchop the coconut in half lengthwise with the grain. Some industriouspeople also open coconutswith power drills. At Chinese andMexicanmarkets, youmay findyoung coconuts soldwith theirhusks removed;typically, these nuts don’t keep as long or taste as fresh, but they aremuch easier to open. Themeat ofmature nuts can be scooped out byusingthebackedgeofabutterknife,carefullyavoidingthehardshell,which isn’t fun to eat. To remove themeat froma young coconut, allthat’sneededisaspoonsincethemeatisthinnerandsofter.
COFFEE:Asmallredbeanofatropicaltree.
DATES:Thefruitofapalmtreethat,whenfruiting,producesuptothreehundredpoundsatatime.Datesareusedastheprimarysweetenerinarawfooddiet.Datesrangeincolorfromgreentogoldenbrowntoblack,dependingontheirripenessandvariety.MyfavoritevarietiesareBahari,fortheirwonderfulflavor,andMedjool,fortheirlargesizeandnicetexture.Nomatterthevariety,choosesoftdates,asthey’remorelikelytobefreshandhaveabetterflavor.
Bahari:Averysweet,soft,almosthoneylikedate.Bread:Averydry,chewydate.DegletNoor:Alargeandcreamyvariety.Halawi:Abrown,soft,sweetdate.Honey:Asticky,golden,honey-flavoreddate.Medjool:Averysweetdatethatisoneofthelargest.Zahidi:Asmall,darkdatethathasahintofmapleflavor.
DURIAN:Ayellowfruitthatsmellslikesulfurbuttasteslikevanillaicecream.
FIG:Averysweet,small,plump,pear-shapedfruitfilledwithmanyseedsandsmallfibers.Thisfruitisdeliciousfreshandalsocanbedried.Driedfigsareevensweeter,andoftenthefigsugarswillcrystallizeontheoutside.
GUAVAS
Commonguava:Ahardyellow-skinnedfruitwithpinkishfleshandmanyseeds.Pineappleguava:Alsoknownasthefeijoa,aguavathattasteslikepineapple.Quince:Apear-shapedfruitalsoknownastheguavapear.Strawberryguava:Atinyredguavafilledwithatartwhitemembrane.
JABOTICABA:Asmallblack-skinnedfruitthatisverysweetandgrowsdirectlyfromthetrunkofatree.
JACKFRUIT:Alarge,spikyfruitweighinguptoseventypoundsthathasanediblemembranesurroundingaseedthattasteslikeJuicyFruitgum.
KIWI:Asmall,brown,hairyfruitwithdistinctivebrightgreenandblackinsideandatastethatisacrossbetweenstrawberryandbanana.Peelbeforeeating.
LONGAN:Afruitalsoknownasthedragon’seye,withhardbrownskinandawhitemembrane-coveredseedthatisquitejuicy.
LYCHEE:Ared,rough-skinnedfruitsimilartothelonganalthoughsweeter.
MABOLO:Afruitknownasthevelvetapple,withavelvetyskinandaflavorlikeapplesandbananas.
MANGOS:Asweetandjuicyfruitthatisgrowninhundredsofvarietiesaroundtheworldandrangesgreatlyinshape,color,andflavor.
Alphonso:Ajuicy,orangemangowithahoneyliketaste.Haden:Asticky,sweet,veryorangemangowith
multicoloredflesh.Julie:Asmall,sweetmangowithmildflavor.Kent:Acold-climatemangowithcreamyflavor.
MANGOSTEEN:Knownasthe“queenofthefruits,”ithasapurpleskinandanumberofwhite,gelatinous,moon-shapedseedsinside.
MIRACLEFRUIT:Atinyredfruitthat,wheneatenbeforesourfoods,makesthemtastesweetforaboutthirtyminutes.
MONSTERA:Thelarge,tubularfruitoftheMonsteradeliciosaplant,withmanygreenscales.Itcanonlybeeatenalittleatatimetoavoidstingingfromtheacidsinthefruit.Ittasteslikepineappleandbanana.
PAPAYAS:Apear-shapedfruitthatcontainsmanyblackseedsandtakesninemonthstoripen.
Babaco:Agiant,mountainpapayathatismildinflavor.Common:Ayellow-skinnedandyellow-fleshed,verysweetpapaya.Strawberry:Ared-fleshedversionthatismuchsweeterthanothervarieties.
PASSIONFRUITS
Common:ayellow-shelledfruitfilledwithsweet-sour,yellowmembranesurroundingmanyedibleseeds.Purple:Apurple-shelledvarietywithaslightlymoreacidictaste.Velvet:Averysweet,orange,soft-skinnedpassionfruitwithwhitemembranes.
PEANUTBUTTERFRUIT:Asmallredfruit,alsoknownasciruela,thattastessimilartopeanutbutter.
PEARS
Anjou:Alargegreenpear.Bartlett:Ared-skinned,verysweetpear.Bosc:Abeige-skinnedpearbesteatenwhensoft.
PERSIMMONS:AsweetorangefruitcommonlygrowninAsiaandCalifornia.
Fuyu:AroundvarietythatislikeanapplewheneatenhardandlikeaHachiya(below)whensoft.Hachiya:Apointedvarietythatisonlyeatenwhensoft.Hachiyaareverygelatinousandsweet.
PINEAPPLES:Theveryjuicyandsweetfruitofasmallgroundbushwithsharpleaves.Itisknownasthe“kingofthefruits”becauseofitscrown.
Common:Avarietythatgrowsrapidlyandproducesmedium-sizedfruits.Sugarloaf:Asweetvarietywithabeautifulgoldencolor.White:Awhite-fleshedpineapplethathasaloweracidcontentthanmostpineapplesandtastesverycreamy.
PRICKLYPEAR:Afruitfromavarietyofcactus,ithasaverysweetandmelonlikeflavorandisfilledwithseeds.Thisfruitcomesinpurpleandgreenandcontainsverysimplesugarsthatcanprovidequickenergy.Ifforagingthisfruit,bewareofitsmanyminusculebarbedthorns.Cleanverywellbeforeuse.
RAMBUTAN:Acousinofthelycheethatisoblongandhasredtendrilsalloveritsexterior.
SAPOTES:Aroundsubtropicalfruitwithsweetfleshandseveralseedsthatshouldberemovedbeforeusing.Theeggfruitandsapodillaarebothmembersofthesapotefamily,butthevanillasapote(below)isnot.
Chocolatepuddingfruit:Afruitwithacreamybrowninteriorandgreenskinthattasteslikeaveryripebanana.Itisalsoknownasthechocolatepersimmonorblacksapote.Eggfruit:Alsocalledacanisteloryellowsapote,arichorangefruitthathasaverycakelikemeat.Mamey:Acaramel-flavoredfruitwithbrownskin.Orange:Anorange-fleshed,creamy,oblongfruit.Sapodilla:Asmallbrown-skinnedfruit,alsocalledachico,thattasteslikecinnamonandsugar.
Vanilla:Agreen-skinnedfruitwithawhitevanillapudding–likeinterior.
TAMARILLO:Anoblongredfruitthatisalsoknownasthetreetomatoandtastesofbasilandtomatoes.
TAMARIND:Arichseedwithasweet-tartflavor.
VINEFRUITS
Blackgrapes
Flame:adarkpurple,sweetgrape.
Whitegrapes
Californiaseedless:Aseedlessvarietyofwhitegrape.Italia:AstrainfromItalyoftenusedforwines.Muscat:Alightgreengrapewithaverysweettasteandsmallseed.Sultana:Avarietyofgrapeoftenusedindesserts.Thompsonseedless:Adarkerseedlessvariety.
RawCondiments
Thesefoodsaredesignedtoseasonandflavordishes.Varietyisthespiceof life, so use these to enliven and enhance other foods. These areavailableatlocalhealthfoodstores.
BEETPOWDER:Redbeetsthathavebeendehydratedandpowdered.Excellentforcoloringfood.
BRAGGLIQUIDAMINOS:Anagedsoyproductusedtoreplacesalt.
CAROBPOWDER:Thesoftinnerliningofthecarobpod.
CAYENNEPEPPER:DriedhotpepperavailableinarangeofScovilleunits.ThosewithlowerScovilleunitsareforfood;thosewithhigheronesareformedicinalusage.
CURRYPOWDER:AmixtureofIndianspices,whichofteninclude
cumin,coriander,andturmeric.
DRIEDSHREDDEDCOCONUT:Dehydratedcoconutmeatfinelyshredded.
ENZYMESPRINKLE:Dehydratedgreenpapayasandlimejuice.
KELPPOWDER:Adriedandpowderedformofkombuusedasasaltyseasoning.
MIRIN:AsweetAsianricewine.
MISO:Anagedandculturedsoypaste.
NAMASHOYU:Afermentedsoyandwheatsauce.
NIGARI:Adriedformofseawaterthatcoagulatestofu.
NUTRITIONALYEAST:AtypeofyeastgrowninbeetsugarthatcontainsawiderangeofBvitamins,especiallyB12,whichcanbechallengingforvegetarianstofindnaturally.
OILS:Anydrynutorseed,olive,oroilyfruit(suchascoconuts)canbepressedforoil.Becertaintolookforcold-pressedoilsratherthanoilsthathavebeenextractedusingsolvents.Also,beawarethat“cold-pressed”iscommonlyusedtodescribeoilsthatresultfromheatinggroundingredientsto160°Fbeforepressing.Oilsdon’tlastverylongseparatedfromtheirwholefood;storetheminadarkcontainer(lightmaycausespoilage)intherefrigerator.Stableoils(likeoliveoil)maintaintheirintegritywhenheated;unstableoils(likeflaxoil)becometoxicwhenheated.Theoilslistedherecanbefoundintherefrigeratedandvitaminsectionsofhealthfoodstores.
Avocadooil:Itisquiteraretofindcold-extractedavocadooil.However,avocadosareoftenveryoilyontheirownandcanbeusedasawholefoodreplacementforotheroils.Coconutoil:Coconutoilisoneofthebestfatsyoucanconsume.Itisdeliciousandcreamyandcanbeusedbothinrecipesandasamoisturizer.Flaxoil:Flaxoilishighinessentialfattyacidsandisoneofthehealthiestoilstouse.Flaxhasarichtasteandisadelightinsweetandsavorydishes.
Hempseedoil:Hempseedoilhasaverynuttyflavorandcanbeusedinplaceofflaxoil.Thisoilisunstableandshouldneverbeheatedorusedinrecipesthataredehydrated.Nutandseedoils:Driedseedsandnutscanbepressedfortheiroils.Manycommercialnutandseedoilsareheatedduringprocessingandarethereforenotraw.Lookforcold-pressednutandseedoilsinspecialtystores.Oliveoil:Oliveoilisthemoststableoil;itcanhandleslightamountsofheatandisverytastyinrecipes.Otheroils:Thereareawidevarietyofoilssoldinhealthfoodstoresthatmaybefarlessthanhealthful.Fractionatedoroverheatedoilsbecomerancidquickly,andsomeoilsareeventoxicforhumanconsumption.
STEVIA:Agreenherbthatisonehundredtimessweeterthansugarandisusefulasanonfruitsweetener.
SUN-DRIEDSEASALT:Thissalt,theresultofslowlydryingseawater,looksgrayandfeelswet.Sun-driedseasaltcontainsfarmoremineralsthantablesalt.
VINEGARS:Alwaysbuyvinegarthatsays“withthemother”onthelabelbecausethatisasuresignthatitisliveandraw.
Applecidervinegar:Afermentedappleproductwithatangytaste.Redwinevinegar:Afermentedgrapevinegar.
WASABI:Aspicycondimentmadefromhorseradishrootsandgardeniaflowers.ThisbrightgreenpasteisservedwithJapanesefood.Wasabiisalsoavailableinpowderedform.
RawWarnings
Thesewarningsaredesigned toeducate.Wemake thebestchoiceswecanineachsituation,andwegrowaswego.Bepatient,takeyourtime,
andvibranthealthwillfollow.Agave nectar. The nectar from the agave cactus is used by manypeople in the living foodworld as a sweetener.Whenharvested fresh,thissweetliquidissimilartomaplewaterorcoconutwater.Inordertostabilize itandconcentratethesugars,agaveisheatedtotemperaturesabove150°F.Thispreventsitfromfermentingandturningintoalcohol.Commerciallyavailableagavenectarisacookedandprocessedproduct.Itcan,however,beobtainedinitspure,rawform.Anythingorganicallygrown.The label “organic”doesn’tmean thefoodwasconsciouslygrown.Manyorganicfarmsareusingconventionalmethodsthatareharmfultotheenvironmentandarefarmingformoneyrather than to produce healthy natural food. Biodynamically grownfoodsaremoreconscious,yetonlyfoodsyougetfromfarmersorgrowyourselfaretrulyconsciouslygrownandsustainable.Ontheotherhand,producethatisgrownlocallymaybeorganiceventhoughitisn’tlabeledassuch(probablybecausethegrowerdidn’twanttoapplyforandpayfor the certification).Andallwild food is organicunless itwasgrownnear heavily sprayed areas. Use your best judgment when looking atproduce.Ifitisvibrantandyoufeelitmightbeorganic,thereisagoodchanceitis.Dowhatisrightforyourbody.Itisbettertoeatwhatyourbodyneedsthantodepriveyourselfbecauseofalabel.It isalso important to storeup local supplies in summerand fall forwinter(unlessyouliveinanareawhereit’spossibletoeatlocallyyear-round), because any food that must be transported by planes, trains,boats,trucks,andcarsisnottrulysustainable.Ithasbeensaidthat70percentof theworld’s transportation isused formoving food.That’s alotoffuelandwastedtime.Thinkglobally.Eatlocally.Applesandcucumbers.Toincreasetheirshelflifeandimprovetheirvisualappeal,applesandcucumbersareoftenwaxedwithasyntheticorcarnaubawax.Eveniftheseitemsarelabeled“organic”andhavebeengrown organically, they might be treated later by the shipping ordistributioncompany.BraggLiquidAminos.Thisproductmadeonlyoutofsoybeansisstillone of themost controversial “living food” products. At this point, nooneknowshow it ismade.Wedoknow thatPaulBraggwasahealthpioneer and that the other Bragg products are raw and living. Therehavebeenmanyquestionsaboutthisproduct,andtheansweriswestill
don’tknow.Braggsisnon-GMOandsupposedly“organic.”Cacao.Cacaobeans,ornibs,arebecomingevermorepopularintherawfoodscene.Whilecacaomayhavesomehelpfulproperties,suchasaminoacidcompositionsandhighlevelsofantioxidants, itcanalsobetoxicandcausemildhallucinationsindosagesofmorethanfortybeans.Cacao is shunned by all animals in nature, and domesticated animalsthatare fedcacaooftencontract cancerandcandieof toxicity.Cacaocontainsachemicalverysimilartocaffeinethatishighlyaddictive,actsasastimulantonthecentralnervoussystem,andcausesextrememoodswingsandaggressivetendencies.Honey.Manybeekeepersharmthebeeswhentheycollectthehoney.Somesmokeoutthebeesorevenfumigatethehive.Manycommercialhiveshaveallthehoneyremovedandleavenoneforthebeesduringthewinter. Tropical honey is usually the safest bet since there are alwaysflowers around and therefore always more nectar available to collect.Some honey contains larvae (baby bees), and this is not vegan.Manybeekeepersuseseparatorstokeepthequeenoutofthetoplayersotheeggsdon’tgetlaidinthathoney.Besuretogethoneyfromasourceyoutrust,andmakesuretheyareusingnon-impregnatedcellstoclaimtheirgoldennectar.Nama shoyu. This is a fermented product made from soybeans,wheat,salt,andastarter.Thisproductiscookedbeforebeingallowedtoculture.Thisisalivingfoodproductaslongasitisunpasteurized.TheAspergillus oryzae culture has proliferated so much by the time youpurchaseitthatthereismorecultureandveryfewremnantsofthesoy-wheatsoupthattheculturelivedin.Nori. Most nori contains fish! In fact, nori can contain up to 10percentfishandstillbelabeledonlyasnori.Whennoriisharvested,itiscaught as a bigmass of sea lettuce in nets. Thiswet seaweed is thenlightly rinsed, put in a big blender, and then spread out like paper todry.AfewcompaniessellBuddhistandkoshervarietiesofnori,whicharefish-free.Nutritional yeast. This bacteria is superabundant in B vitamins,especially B12, which is often lacking in a vegetarian diet. Somecompaniesfreeze-drytheiryeast,althoughmostkiln-dryitat375°Fforthreeseconds.Soalthoughmostnutritionalyeast isessentiallycooked,
therearestillafewcompaniesthatstilldoittheoldfreezerway.Somecompanies also add things to their product. They are always listed, sojustreadthelabel.Nutsandnutbutters.Thereisahugequestionabouthownutsandseeds are dried. Many seeds such as sesame are hulled using steam.Some places, however, still use a machine for hulling. Nuts must bedriedbeforeselling,andmanycompaniesdrytheminkilnsandovensatwellover200°F.Nutbuttersthataremadefrom“raw”nutsaresoldasrawevenifthenutbutter–makingequipmentheatedtheingredientstowellover200°F.Trulyrawnutsareusuallyfreeze-dried.Sea salt/Celtic sea salt. Watch out for iodized salts and kiln-driedmineral salts. Sun-dried salt is filledwithvital nutrients only found inthesea.Spirulina. Most spirulina is freeze-dried. This breaks open the cellwall(duetowaterexpansion),increasesitsdigestibility,andmakesthespirulinamore absorbable. This freeze-drying process does destroy thelifeforce(theabilitytogrowandcreatemorelife).Afewcompaniesstillsun-drytheiralgae.However, freeze-driedfoodsareconsideredrawbymost,andsoisspirulina.Young Thai coconuts. These raw coconuts imported fresh fromThailandaredefinitelynot organic.Thesenutshavebeen treatedwithvarious chemicals, including formaldehyde and bleach, and areprocessedbymachines.
RawTools
Kitchen tools are a blessing to the culinary-minded raw fooder. Byhavingawiderangeoftoolstoworkwith,youcancreategourmetmealsto live for.Knowingwhatkindof equipment is right for you canhelpyou get the results you want in the kitchen. This chapter lists thecommon types of tools found in raw food kitchens. For some items, Isuggestbothtypesandbrandnames.
Utensils
Household kitchen utensils such as bowls, knives, cutting boards,countertops, spoons, spatulas, and so forth aremade fromavarietyofsubstancesinourmodernage.Somearebetterthanothers.
GLASS:Averyinertsubstance;greatforbowls.
CERAMIC:Naturalearthenware;verypure.
STAINLESSSTEEL:Verydurableandeasytoclean.
PLASTIC:Canaffecttheflavoroffood.
WOOD:Bestmaterialforallutensils;greatforflavor.
ALUMINUM:Extremelytoxic.Watchout!
Juicers
Juicers separate organic liquids from foods. Fruits, vegetables, soakednuts, and sprouts can all be juiced. Juicing concentrates the food’snutrientswhileremovingitsfibers,thusprovidinguswithmoreenergythat’smorereadilyabsorbedbyourbodies(meaningmoreenergyfromless food). Be sure to juice only organic or unsprayed foods sinceotherwise the juicing process will concentrate any pesticides or otherchemicalsalongwiththefood’snutrients.
CENTRIFUGAL: Centrifugal or spinning juicers are juicers that have aspinningmetal blade in their upper chamber that shreds and spins offjuice.Thesearethemostcommonjuicersavailableonthemarket.Theyareoftencheap,easytoclean,andcompact.TworecommendedbrandsareMiracleandJuiceMan.Thesejuicerslackinefficiency,though;theyextractonly60percentof the juice. (To improve this rate, tryrunningthepulpthroughasecondpass.)Centrifugaljuicersalsocausethejuicetoquicklyoxidize,andthejuicemayrequirestraining.
HOMOGENIZING:These juicersuse theprocessofmastication togrindandpressjuicefromitssource,muchlikeourownteeth.TheChampionJuicer (my favorite) isonemasticating juiceravailable today; itgrindsitslittleteethonahubandpressesthefruits,vegetables,nuts,orseedsup against a screen or blank plate. Any homogenizing juicer canmasticate(homogenize)foodsintopasteorapulpaswellasjuicethem.Masticating juicers are 80 percent efficient and produce juice that ismuchslowertooxidize.
JUICE PRESSES: Juice presses are one of the most efficient ways toextractjuice.Apressrupturesthecellsfromwithin.Thejuiceproducedis barely oxidized, tastes the best, and has the longest shelf life andstability.
Automatic:TheNorwalkjuicerisanelectricpress,muchlikethe hand press. This machine also comes with a built-ingrinderattachedtothesideformashinghardervegetablesorgrindingsproutedgrains.Citrusjuicer:Usedtopressthejuiceoutofcitrusfruits.Handpress:Thesepressesaremadefromtwo-tonhydrauliccar jacks and stainless-steel screws, plates, and bowls. The
juicypulpoffruitsorveggiesisplacedinaclothbaginsideabowl and the juice is then pressed out by pumping a jack.Hardervegetablesmustbegroundbeforehandjuicing.Juicebag:Thissimplejuicerisinexpensiveandlightweight,making it perfect for travel. Shredhard vegetables or fruits(juicyfruitscanjustbecutandinsertedwhole),thenplaceinameshsproutbagorcloth.Squeezeoverabowltocatchthejuice. This juice has the slowest oxidation rate, butunfortunatelythemethodisn’tveryefficient.Screw presses: Available in manual and electric varieties,these have a spiral screw that presses against a screen,forcingfoodsthroughthetop,squeezingthepulpand juice.Awheatgrassjuicerisonetypeofscrewpress.
TRITURATING:A triturating juicer is one that uses twogears to grindand press foods for homogenizing. This process is very similar tomastication yet happens at a slower speed. Trituration provides juicethatoxidizesveryslowlyandis90percentefficientorbetter.
Blenders
Blendersareusedtogrindfoodintoliquids.
BLENDERCUP:A small jar that fits upside-down on the blender base,allowing you to blend smaller quantities at a time. Blender cups alsoallow for more torque per square inch, thereby resulting in creamier,smoother blends. Most blender bases (the blade and bottom) have astandard type of threading that will actually attach to any small-mouthed jar, such as an old nut butter or honey jar. (Some hardwarestoresevencarry theright-sized jarsnew.)The jarscanbe filleduptothree-quartersfulland,onceblendingiscomplete,theoriginallidcanbescrewedbackonforstorage.
DUALSPEED:Ablenderwithhighandlowsettings.
MULTISPEED:Ablenderthathasavarietyofspeeds.
OSTERIZER:Acommonhouseholdblenderthatoftenhasoptionalsmallblendingjarsthatattachforsmallportions.
VITAMIX: A super-powered blender that can blend dry or wetingredients and grind almost anything into a liquid. The carafe holdseightcups(mostblendersholdfivecups).
SproutingEquipment
Sprouting canbeaccomplished inanumberofways.Having the toolsthatworkwithyourlifestyleandkitchenmakesitmucheasiertokeepacontinualsproutgardeninyourhome.
BIOSTA:Aneasy-to-usemultitieredsproutingsystem.
JARS:Half-gallonglassBallorMasonjarsarebest.
LIDS:Lookforplasticsproutinglidsthatscrewon.Theyaresoldonlineorathealthfoodstores.
MISTAPONIC:Anautomaticsproutingsystem.
SCREEN:Useanylonscreen,whichischeapandeasytofind.Apieceofscreen can be affixed to the top of the jar, allowing for drainage andairflow while hindering the invasion of outside during the sproutingprocess.
SOIL:Gardenstoressellorganicsoil,orusesoilfromyouryard.
TRAYS:Plastictraysareavailableatgardeningstores.
GarnishingTools
Garnishes add an element of beauty to any meal. Many master chefsfromAsiacanproduceahugearrayofgarnishesusinganytypeoffood.
CARVINGTOOLS:Smallknivesandcurvedbladesusedtocutfruitsandveggiesintoshapes.
PASTRYBAG:Usedtodecoratecakesorwriteusingicing.
SPIRALIZER:Atoolformakinglong,thin,curlystripsofvegetables—asthinasangelhairpasta.
ZESTER:Atoolformakingthinstripsofcitrusrind.
FoodProcessors
Thesetoolsareusedtogrindfoodintoapowderorpasteorjusttomix.
CUISINART: This solid standard comes in a variety of sizes. Thismachineisatrueworkhorse.
GENERIC:Goodforlightgrindingbutbreakseasily.
KRUPPS:Makesanexcellentmini-processor.
Culturing
Youcanusethefollowingtoolstocreateanidealenvironmentforlivingbacteria.
HARSCH CROCK: An earthen jar with a water seal used for makingsauerkraut,pickles,andkimchee.
SEEDCHEEZEBAG:Forseparatingcurdsandwhey.Aseedcheezebagisanorganicunbleachedclothbagor a silk screenbag thathelps in thedraining process. Alternatively, commercially sold nut milk bags,cheesecloth bags, or even paint-straining bags are commonly used tohelp extract the water (whey) from the culturing seed cheeze. Somepeople even use old T-shirts or straight cheesecloth or silk screen topresstheliquidoutofthecheeze.
TOFU PRESS: Used to press water out of soy tofu. It is available inJapanesecookingstoresorsomespecialtyculinarytoolshops.Itconsistsofasquareboxwitharemovabletopandbottomandholesinthesides
fordrainage.Thetopslipsintothebox,allowingweighttobeputuponthetofu,whichhelpstosolidifyitasitcurds.
Dehydrators
Thesetoolsareusedtoremovewateranddryfood.
CABELA’S: A great dryer, with a glass front, digital timer, and variedsettings.Powerfulandefficient.
CERAMIC DRYING TRAY: A flat porcelain or ceramic dish for solardrying.
EXCALIBUR: A dryer with a variety of temperature settings, good forbothhomeandcommercialapplications.
HARVESTMAID:Alargedryergoodforhomeuse.
STACK: Not very efficient, but a type of cheap and easy-to-obtaindehydrator. It stacks one tray on top of another, and has a heatingelementatitsbase,sothismethodreliesonthermalconvectionforthedryingprocess.
RawTechniques
Thebasicskillsdiscussedinthischapterarethefoundationofrawfoodpreparation.Althoughsomeof these techniqueswill takesometime tomaster,ageneralunderstandingofthemwillallowyoutocreatedivinedelights.
SoakingDates,DriedFruits,andNuts
Driedfoodscanberehydratedtomakethemeasiertouseinrecipes.Tobe used as sweeteners, dates often require soaking for an hour or so,thenblendinguntilsmooth.Itisimportanttoremovetheseedsfromthedatesbeforeusingthem.Nutsandseedsfrommanyfruitscanbesoakedtomakethemblendup
moresmoothly.Seedsandnutscontainenzymeinhibitorsthatlimittheirdigestibility.Whenwesoakseedsandnutsfor15minutes,wereleaseupto50percentoftheenzymeinhibitors.Bysoakingthemforthecorrectamountof time (see the charthere),we can release all of the enzymeinhibitors,making the seeds and nuts easier to assimilate. Sprouting aseedornutwillgiveitmoreofawateryandsweettaste,sosometimessoakednutsarebetter inarecipethanfullysproutedones.Donotusesoakingwaterfromseeds,sinceitcontainsalloftheenzymeinhibitorsweare removing. (The soakingwater from fruits suchasdatesor sun-driedtomatoes,however,isexcellenttouse.)
Garnishing
Garnishing is the art of beautifying foods. There are almost limitlesscolorsandshapestoworkwith,souseyourcreativity.Therearemanydifferenttools,too.Avegetablepeelercanbeusedtopeeltheskinofatomatotoproduceathinstripthatcanberolleduptolooklikearose.Asharp spoon can be used to sculpt root vegetables into many shapes.Therearealsostandardgarnishingtoolssuchastheradishroser,whichproduces a rose shape out of a radish, and the tomato scooper,whichperfectly removes the seeds from a tomato. The Japanese havediscoveredsomeofthemostbeautifulwaystogarnishfoods,andthereare a variety of books on the subject. Garnishing foods enhances thepresentationandaddstoourenjoymentoffood.Remember,eatingisanexperience,andeachpartofit—fromtheatmospheretothetaste,color,andgarnish—playsalargepartinthepleasureitprovides.
CompostingandRecycling
Intoday’sworld,itisidealtowalkaslightlyaspossibleupontheEarth.We have learned that the Earth’s resources are exhaustible and thatpollutionisdamaging.Byproducinglesswaste,wehelpmakethefuturebrighter. Almost everything is recyclable; whether it is used again orbrokendownandmade into somethingnew, it still results in one lesstree chopped down or one less chemical created. Composting isbeautiful,asitbotheliminatesallorganicwasteinaconsciouswayandrefertilizesthesoilforfuturegrowth.Compostingcanbemadeeasierbyaddingwormsorbacterialstarterstohelpitbreakdownfaster.AgoodbookoncompostingisLetItRot!byStuCampbell.
FindingRawFoodinaCookedCity
In most urban environments, there are farmers’ markets where local
growersgotoselltheircrops.Checkingonlineatlocalharvest.orgoftenprovides good leads. Also, search online under “Health Food,”“Restaurants, Vegetarian,” and even “Farms,” “Fruit Stands,” or“Farmers’ Markets.” Once you find the healthy stores, take a look attheirbulletinboardsandpickupanyhealthornewagemagazinestheymayhave for free.Thesepublicationsoftenhave listingsof everythingfrom“fruitforsale”to“rawgatherings”andmayalsolistrestaurants.Ifallelse fails,mostsupermarketsnowhaveorganicsections,sofindthebiggest one you can and make do with their commercially grown“organic”produce.Metropolitanareasusuallyhaveanumberofhealthfood stores that serve different neighborhoods, as well as organic orhealth-conscious restaurants that serve some raw foods. Check out theYellowPagesunder“HealthFood”orbuyacopyofTheTofuTollbooth,compiledbyElizabethZipernandDarWilliams,whichlistsjustaboutallthehealth-friendlyplacesintheUnitedStates,statebystate.
ForagingintheWoods
Manywonderful plants found in the woods can be consumed. Almosteverygrassisedible,andsomeareverynutritious.Birchbarkisedible;dandelion greens and flowers are edible. Most large fruits are edible.Manysaladgreensareavailablewild.It isagoodideatocheckoutanherbandwildfoodguideforpicturesofwhateachherborgreenlookslike. It is also helpful to contact native or indigenous people formoreinformationabouttheedibleplantsinyourarea.Researchisinvaluable,because youwant to be preparedwhen a life-giving plant comes intoseason.
ForagingaroundTown
Many people live in houses with fruiting trees planted in their yard.Amazingly,peopleoftenprefertobuyfromastoreratherthanpickthefruit for themselves. If you see fruit falling on the ground in your
neighborhood, consider knockingon thedooror leavinganote askingwhether it’sokaytopicksomeof it.Manypeoplewill letyouhavealltheirfruitorwillsplittheharvestwithyou.
RawTravelTips
When adventuring to new places, it can be challenging to find raworganic food. Many places in the world have become inundated withmodern packaged foods, or their local denizens dine primarily on fastfood and junk. Most modern cities do have some form of raw andorganic resourcesavailable,yet sometimeswe findourselves inadeadfoodzonewherethereisn’tanyvitalfoodavailable.Inthosesituations,trytoplanaheadormastertheartofpatienceandfasting.
Airplanes
For airplane travel, it is best to bring your own food. This is the onlywaytoensurecleanandfreshrawfood.I’vebeentoldthatafewairlinesoffer a raw option, and one airline offers only organic produce. Thesedays it’s challenging to get airline security to let you throughwithoutirradiatingyour food. Ifyouhappentohave food inyourpockets,youcangetafewthingsonboardwithoutbeingirradiated.Otherwise,everybag goes through the X-ray machine. The amount of radiation issupposedly less thanthatemittedbyacellphone,yet thismay justbesafetypropaganda.Personally, IeitherfastorbringwhatIcan.Oneofthe best travel foods is kimchee. When they break out the cart ofmicrowavedbeef,openupyourkimchee. Itwillmask the smellof theairplane food and help build up good flora that airline radiationdestroys.
TrainsandBuses
Ontrainandbusrides,itiseasytobringyourownfood.Certainwhole
foods travel better than others—avoid ones that can get squished.Preparedfoodsaregreatforthiskindoftravelaswell.
LongCarTravel
Cartravelgivesyouthebestoptionsofall.Youcanbringpreparedfoodsfor parts of the road trip and collectmany fruits along theway. Eachnewdestinationbecomesanewsourceoffoodandfun.Sproutscanalsobegrowninsidecarsorbusesbyhangingsproutbagsfromthewindows.Somepeoplehaveevencreatedsolardehydratorsinthebackwindowoftheircar.
Hotels
Hotelsaregreatforpreparingfoodandgrowingsprouts.Youcansetupamini-kitchenareawithacuttingboardandevensetupablender.Thebathroom can be used as a sprouting area, and you can stock up theroomwithlocalproduce.
Intention
Aswe think, so it is. Benjamin Franklin once said that he saw “morepeoplegetillfromwhatcameoutoftheirmouthsthanfromwhatwentin.”Thisistosaythatwearewhatwethinkandsayasmuchas,ifnotmore than, we are what we eat. Some of the most unhealthy food apersoncaneatismadebyangrychefsorpeoplewhoareupset.Loveandpositive intent can influence our creations as much as negativity andanger.Bykeepingapositiveattitudewhilepreparingfood,wecanaddtothejoyandexperiencepeoplegetwhentheyeat.
Recipes
Food canbe art. Thebest chefs are artistswho combine visual appealwithflavorandtexture.Onceyouknowhowtousethetoolsdescribedin thisbookanddiscoverwhich foodsworkwellwitheachother,youcancreatedazzlingdishestodelightthemouthandtheeyes.Allittakesis a little self-expression. These recipes are some fantastic discoveriesthatIhavemade.Remembertouseyourhead,actwithyourheart,andfollowyourtongue.
Drinks
AlmondMylkBanalmondMylkBananaMylkCashewMylkGreenDreamStorangeSmoothBlackRaspberry–PricklyPearTangyTangoFruitRootBanaberryBanacadoRubyCooler(SunTea)SproutPowerSunshineCoconutMilkGreenCleanComplementaryFreedom’sFrothNature’sNectarWhiteDelightMellowMelonNutBlissSweetLimeandAloeAppleZingNutShakeFireWaterGingerBlast
IronLionLilistarTropicalAmbrosiaThinMintSoursop-PineappleLiverCleanseRejuvelacIntestinalCleanseFlaxativeCoolingGreeneVe-8
AlmondMylk
Ineverreallyunderstoodtheconceptofhumansdrinkingmilkfromacow.Cow’smilkisdesignedtotakeaneighty-poundcalfandturnitintoathree-hundredpoundheiferinafewmonths.AlmondMylkhasmorenutritionthancow’smilkandisfarmoreabsorbableintothehumanbody.Sproutablealmondsarealsoagreatsourceofproteinsandaminoacids.
SERVES1OR2
3dates,seeded
3cupsfilteredwater
½cupsproutedalmonds
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Transfer the dates and their soaking water to ablender, add the almonds, and blend until smooth. Strain through awire-meshstrainerintoatallglassandserve.(Thepulpcanbeblendedagainforalighterbatchorusedfor“rawies,”ordehydratedcookies.)
BanalmondMylk
Thispower-packeddrinkisgreatforprovidingextraenergy.It’safavoriteofabody-buildingcoupleIknow.Theysayitgoesrighttotheirmuscles.Asavariation,blendin2teaspoonsofrawcarobpowder.(Picturedhere,topcenter)
SERVES1OR2
4dates,seeded
2½cupsfilteredwater
½cupsproutedalmonds½vanillabean
4bananas,peeled,frozen,andthicklysliced
Placethedatesinasmallbowl,coverwith½cupofthewater,andsoakfor about 1 hour, or until soft. Place the sprouted almonds and theremaining 2 cups water in a blender and blend until smooth. Strainthrough awire-mesh strainer, discarding the almond pulp. Return thealmond mylk to the blender, add the dates along with their soakingwater, andadd thevanillabean.Blenduntil smooth.Add thebananasandblendagainuntilsmooth.Pourintoatallglassandserve.
BananaMylk
InHawaii,bananatreesgroweverywhere;fromseed,ittakesonlyninemonthstogetahundred-poundstalkofbananas.Bananasareexcellentformakingmylkastheyprovideacreamytextureandasweetyetsubtleflavor.Therearehundredsofvarietiesofbanana,butWilliamsandBluefieldworkthebest.Asaflavoringvariation,tryanyofthefollowing:blendin2tablespoonsrawcarobpowder;blendintheseedsofhalfavanillabean;blendintheseedsofhalfavanillabeanand2tablespoonsrawcacao.Youcanalsofirstfreezethebananasandenjoyabananamylkshakewithorwithoutanyoftheabovevariations.
SERVES2TO4
4dates,seeded
1cupfilteredwater,plusadditionalasneeded
4bananas,peeled
Placethedatesinasmallbowl,coverwiththe1cupwater,andsoakforabout1hour,oruntilsoft.Transferthedatesandtheirsoakingwatertoa food processor and blend until smooth. Add the bananas and blenduntil creamy. Ifneeded,adda littlemorewaterandpulsea few timesuntilcombined.Serveinatallglass.
CashewMylk
Thissweetandrichnutmylkisoneofthemostdeliciousandfillingtreats.Cashewsblendupbetterthananyothernut,soifyouarelookingforareallycreamyconsistency,usecashews.Asavariation,blendintheseedsofhalfavanillabeanor3tablespoonsofrawcarobalongwiththedatesandnuts.
SERVES1OR2
2dates,seeded
½cupcashews
3cupsfilteredwater
Placethedatesandcashewsinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,nuts,andsoakingliquidinablenderandblenduntilcreamy.Pourintoatallglassandserve.
GreenDream
Spirulina,anoceanalgae,containsmoreproteinthananyotherfoodontheplanet.Italktopeopleallthetimewhoaskmewheretogetproteininavegetariandiet.Ialwaystellthemthatbeefisabout25percentprotein;milk,30percent;soybeans,35percent;andspirulina,awhopping70percentprotein!Besidesitsfabulousproteincontent,spirulinacontainseveryvitaminandmineral.That’salotofnutritionforoneofthesimplestsingle-celledlifeformsonearth.(Picturedhere,farright)
SERVES2
4dates,seeded
1½cupsfilteredwater
2papayas,peeled,seeded,andchopped
1cupcoconutwater
4bananas,peeled,frozen,andthicklysliced
1to2tablespoonsspirulinapowder
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Transfer the dates and their soaking water to ablenderandblenduntilsmooth.Addthepapayasandthecoconutwaterand blend to combine. Add the frozen bananas and the spirulina andblenduntilsmooth.Pourintoatallglassandserve.
StorangeSmooth
ThisisavitaminC-packedsmoothie.ManypeoplethinkoforangesasagreatsourceofvitaminC.Althoughorangesdocontainafairamountofthevitamin,thetophonorsgotoacerolacherries,hotchilepeppers,andstrawberries.(Picturedhere,bottomcenter)
SERVES1OR2
½cuphulledstrawberries
2cupsfreshlysqueezedorangejuice
2bananas,peeled,frozen,andthicklysliced
Placealloftheingredientsinablenderandblenduntilsmooth.Serveinatallglass.
Clockwise,fromtop:BanalmondMylk,GreenDream,StorangeSmooth,BlackRaspberry–PricklyPear
BlackRaspberry–PricklyPear
PricklypearsgrowprolificallyinHawaiiandintheSouthwesternUnitedStates.Manynativetribessubsistedprimarilyonthefruitforalmostonethirdoftheyear,whileitwasinseason.Thepricklypeariscoveredwithhundredsoftinythorns,sobecarefulwhenhandlingit.Thebarbedthornsareassmallasfiberglass.Makecertaintowipedownallcuttingareasafterpreparingthisfruit.(Picturedhere,farleft)
SERVES2TO4
7largepricklypears
10blackraspberries
1cupfilteredwaterorcoconutwater(optional)
Topeel thepricklypears,make a¼-inch-deep lengthwise cut throughtheskins.Cutoffbothendsofthepricklypearsandpeelbacktheskins,removingthefruit.Discardtheskins.Juicethepricklypearsalongwiththeraspberriesinajuicerorpuréeinablenderandstrain.Transfertoapitcher,addthewaterifathinnerconsistencyisdesired,stirtocombine,andenjoy!
TangyTango
KiwisarealsoknownasChinesegooseberries.Thereisactuallyaminiaturestrainofkiwisandagoldenkiwi.Allofthemworkgreatinthistastyandtangysmoothie.
SERVES1OR2
1largepapaya,peeled,seeded,andchopped
½cupraspberries
1kiwi,peeledandcoarselychopped
Juiceof1largelime
4bananas,peeled,frozen,andthicklysliced
1½cupsfilteredwater
Place all of the ingredients in a blender and blend until smooth. Pourintoatallglassandserve.
FruitRoot
Combiningthefruitofthetreeandtherootoftheearthcreatesatastyandwell-balanceddrink—thebestoftheearthandsky.
SERVES1OR2
6apples,cored
6carrots
Processbothingredientsthroughajuicerintoabowl.Pourintoaglassandserve.
Banaberry
Thisisyourstandardsmoothie.AllIcansayisitisberrygood.
SERVES1OR2
½cupraspberries
½cuphulledstrawberries
2bananas,peeled,frozen,andthicklysliced
1to2cupsfreshapplejuice(2to4apples)orfilteredwater
Place the raspberries, strawberries, and bananas in a blender. Whilecontinuing toblend, slowlyaddat least1cupandup to2cupsof theapplejuice,asneeded,blendinguntilsmooth.Pourintoatallglassandserve.
Banacado
OnedaywhiletravelingtheroadtoHana,onMaui,Ihadthepleasureofharvestingbotharipestalkofbananasandsomeripeavocados.Beinghungryafteralongdrive,IbeganmunchingonthebananaswhenInoticedthatoneoftheavocadoshadgottensquished.Istartedeatingthemashedavocadoalongwiththebananaanddiscoveredadeliciousnewcombination.LaterIfoundoutthatthebanana-avocadocombinationisaHawaiiantradition.
SERVES1OR2
2dates,seeded
2cupsfilteredwater
4bananas,peeledandthicklysliced
½avocado,peeledandpitted
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Drain, reserving the liquid. Place the bananas,avocado,andthereservedliquidinablenderandblenduntilcombined.Addthedatesandcontinueblendinguntilathick,smoothconsistencyisachieved.Serveinatallglass.
RubyCooler(SunTea)
Sunteausesconcentratedsunlighttoextractflavorandessencefromherbs,fruits,andflowers.ThepHofthewaterdetermineshowfastitwillextractthetea.Themorealkalinethewater,thefasteritwillextractthetea.
SERVES2TO4
⅓cupdriedhibiscusleaves
⅓cupdriedrosehips
6cupsfilteredwater
½cupfreshlysqueezedlemonjuice
1cupfreshlysqueezedorangejuice
½cuppineapplejuice(optional)
2to4lemonororangewedges,forgarnish
Placethehibiscusleavesandrosehipsinalargeglassjarandcoverwiththe water. Cover the top and set the jar in direct sunlight for 3 to 6hours, until the taste is to your liking. Stir in the lemon, orange, andpineapplejuicesandrefrigerateuntilchilled,about2hours.Serveintallglasses,garnishedwithawedgeoflemonororange.
SproutPower
Sproutscontainsomeofthemostabundantlifeforcesontheplanet—they’rethepotentialenergyofawholeplant.Whengiventheopportunitytosprout,aseedwillspendasmuchenergyaspossibletogetarootintheearthandaleafuptoheaven.Indoingso,asproutcreatesmoreconcentratednutritionperouncethaniteverwillinitsentirelife.Growyourownsprouts,followingthesimpledirectionshere.
SERVES1OR2
4mediumtomatoes,cored
1cuplooselypackedsunflowersprouts
½cupalfalfasprouts
Juiceof½lemon
1teaspoonpowderedkelp
1teaspoonnutritionalyeast(optional)
Processthetomatoesandthesproutsthroughajuicerintoabowl.Stirinthelemonjuice,kelp,andyeast.Pourintoaglassandserve.
Sunshine
Thisbrightorangesmoothieisadelighttotheeyesaswellasthetastebuds.Forapumpkinpie–flavoredvariation,addpinchesofgroundcinnamon,nutmeg,andclove.
SERVES2TO4
7apples,cored,orfilteredwater,asneeded
4persimmons,peeledandseeded
2bananas,peeled,frozen,andthicklysliced
Ifusingtheapples,processthroughajuicerintoalargemeasuringcup(youshouldhaveabout2cupsofjuice).Placethepersimmonsand1cupoftheapplejuiceinablenderandblenduntilsmooth.Addthebananasandblenduntilsmoothandcreamy,addingtheadditionalapplejuiceifneeded.Pourintoaglassandserve.
CoconutMilk
Coconutshavethebadreputationofbeinghighinfat,butcoconutwatercontainsnofat,andcoconutmeat,dependingonitsmaturity,cancontainlotsofhealthy,goodfats.Itisamazinghowmuchmisinformationisoutthere.
MAKES1½CUPS
½cupfresh,finelychoppedcoconutmeat
1cupcoconutwater
Placebothingredientsinablenderandblenduntilsmooth.Strain.Pourintoaglassandserve.
GreenClean
Thisgreendrinkcomesclosetoprovidingthenutritionandcleansingbenefitsofwheatgrassjuiceandisfartastiertodrink.
SERVES1OR2
2to3leaveskale
3stalkscelery
1cucumber
½cuplooselypackedfreshflat-leafparsleyleaves
½cuplooselypackedwatercress
Processallof the ingredients througha juicer intoabowl.Pour intoaglassandserve.
Complementary
Thelookofthisdelicioussmoothiedetermineditsname.Thedrink’sorangecolorisperfectlysetoffbytheflecksofbluescatteredthroughout.
SERVES2TO4
1mango,peeledandseeded
2peaches,peeledandpitted
½cupblueberries
4bananas,peeled,frozen,andthicklysliced
2cupsfreshlysqueezedorangejuiceorcoconutwater
Placealltheingredientsinablenderandblenduntilsmooth.Pourintotallglassesandserve.
Freedom’sFroth
WhenIfirstusedtovisitHawaiiIwouldstaywithFreedom,wholivesinthejungleofMaui.TheRawExperiencewasbornoutofideasthatFreedomandItossedaroundbackthen.Thisdrinkwaspermanentlyonthemenuasatributetohim.
SERVES2
2papayas,peeled,seeded,andchopped
4bananas,peeledandthicklysliced
Juiceof2smalllimes
1to2cupscoconutwaterorfilteredwater
Placethepapayas,bananas,limejuice,and1cupofthecoconutwaterin a blender and blend until combined. While continuing to blend,slowlyaddupto1cupoftheremainingcoconutwateruntilsmoothandthick.Pourintoglassesandserve.
Nature’sNectar
Thissmoothietasteslikecoconutcreampie.
SERVES1OR2
3dates,seeded
2cupsfilteredwater
1cupfresh,finelychoppedcoconut
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Transfer the dates and their soaking water to ablender,addthecoconut,andblenduntilsmooth.Pourintoaglassandserve.
WhiteDelight
Thevanillasapoteismisnamedsinceitisactuallynotamemberofthesapotefamilybutamemberofthecitrusfamily.Vanillasapotes,alsocalledwhitesapotes,aregreenontheoutsidewithpaleivoryflesh.Thegreensapote(atruesapote)isgreenontheoutsideandorangeontheinside.LookforvanillasapotesatLatinmarketsandspecialtyproducestores.
SERVES2TO4
8apples,cored,or3cupsfilteredwater
2vanillasapotes,seeded
1largecherimoya,peeledandseeded
2bananas,peeled,frozen,andcutintochunks
Seedsfrom½vanillabean(optional)
Ifusingtheapples,processthroughajuicerintoalargemeasuringcup(you shouldhaveabout3 cups).Place2½cupsof theapple juiceandthe sapotes, cherimoya, bananas, and vanilla in a blender and blenduntilsmooth,addingtheadditional½cupapplejuiceifneededtocreateasoupyconsistency.Pourintotallglassesandserve.
MellowMelon
Therearemanywaystojuiceawatermelon,butmypreferenceistouseajuicepress,whichkeepstheliquidvitalandpreventsoxidationforuptotwenty-fourhours.Whenthejuiceoxidizes,itseparatesandformssedimentaryparticles.Ifyouobtainthejuiceanyotherway(centrifuging,masticating,orgrinding),thejuicewilloxidizeinlessthanonehour.Itisamazingtoseeaglassoffreshlypressedwatermelonjuice—itglowsbrightly,especiallywhenputinthesun.(Picturedhere,topright)
SERVES2TO4
1hugewatermelon(8to10pounds),rindremovedandchopped
Placethewatermeloninajuicepressorinaclothbagoverabowlandpressorsqueezefirmly.Youcanalsoblendthewatermeloninablender,slowlyatfirst,thenfaster,thenstrain.Pourintotallglassesandserve.
NutBliss
Thisdelightfulcombinationofnutmylksandbananasmakesforathick,frozenshakereminiscentofanicecreammilkshake.
SERVES2TO4
Seedsfrom½vanillabean
¼cupfilteredwater
1cupAlmondMylk
1cupCoconutMilk
4bananas,peeled,frozen,andthicklysliced
4seeded,soakeddates,drained
Placethevanillabeanseedsandthewaterinablenderandblenduntilsmooth.Addthemylkandcoconutmilkandblendtocombine.Addthebananasanddatesandblenduntilsmooth.Pourintoglassesandenjoy.
SweetLimeandAloe
Aloeveraleavesareapowerfulintestinalcleanser,butthefleshisextremelybitterandoftenachallengetoeat.Citrusjuicemakesaloemuchtastier.Lookforcold-pressedaloeveragelathealthfoodstores.
SERVES2TO4
1cupfilteredwater
1tablespooncold-pressedaloeveragel
Juiceof½lime
2cupsfreshlysqueezedorangejuice
Placealloftheingredientsinablenderandblendthoroughly.Pourintoglassesandserve.
AppleZing
Thiszippydrinkisadelighttothetastebuds.Itisnicetojuicetherindofthelemonthroughthejuicerforanaddedsparkofflavor.
SERVES1OR2
10apples,cored
½-inchpiecefreshginger
⅓ofalemonwithrind,orjuiceof1lemon
Process the apples and ginger through a juicer into a bowl. Juice thelemonwith rind,or stir in the lemon juiceonce theapplesandgingerhavebeenjuiced.Pourintoaglassandenjoy.
NutShake
Whenusingfrozenbananas,slicethemupbeforeputtingthemintheblender.Thiswillensurethatallofthepiecesblendupevenly,resultinginthemostcreamy“milkshake”imaginable.
SERVES1OR2
5dates,seeded
2¾cupsfilteredwater
Seedsfrom½vanillabean
½cupsproutedalmonds4bananas,peeled,frozen,andthicklysliced
Placethedatesinasmallbowl,coverwith¾cupofthewater,andsoakforabout1hour,oruntilsoft.Placethedates,alongwiththeirsoakingwater,andthevanillabeanseedsinablenderandblenduntilsmooth.Add the almonds and the remaining 2 cups water and blend untilsmooth.Addthebananasandcontinueblendinguntilsmooth.Pourintoaglassandserve.
FireWater
Thisisagreatwaytostartameal.FireWaterwasservedatTheRawExperienceasapalatecleanseranddigestivestimulant.Itwasagreatopenertoamealattherestaurantandprovidedanewspinonsteppinguptothebarandthrowingdownashot.
SERVES8TO16
2quartsfilteredwater
3chiles(suchashabanero,jalapeño,orserrano,oracombinationforaddedflavor),thinlyslicedlengthwise1lemon,coarselychopped
Juiceof1orange
2teaspoonsbeetpowder
Placeallof the ingredients inaglass jarwitha lid.Cover, shakewell,andrefrigerateforatleast2hoursorovernight.Pourintoshotglasses,beingcarefultoleavethechilesinthejar,andserve.
GingerBlast
GingergrowswildinriverbedsandthejunglesthroughoutMaui.Whenhikinginthewoods,thesmelloffreshgingeriseverywhere.Itswonderfulscentandflavorenhancethisbracingdrink.
SERVES1OR2
1pineapple,peeled,cored,andchopped
2-to3-inchpiecefreshginger,peeledandminced(about¼cup)
½cupfilteredwater
Juiceof2lemons
Processthepineapplethroughajuicerintoalargemeasuringcup(youshould have about 2 cups). In a blender, thoroughly blend the gingerwiththewater.Strainthroughawire-meshsieve,discardingthegingersolids. In a pitcher, stir together the pineapple juice and lemon juice.Addthegingerwaterandstirtocombine.Chillbeforeserving.
IronLion
Itisnicetomakethisrootdrinkwithdarkredbeetsforareallyearthytaste.Goldenbeetsprovideafarlighterflavorbutareveryniceaswell.Beetsareanexcellentsourceofiron.
SERVES1OR2
8carrots
1beet,peeled
½cuplooselypackedfreshcurlyparsleyleaves
Process thecarrots,beet,andparsley througha juicer intoaglassandserve.
Lilistar
Starfruit,orcarambola,areasweetjuicyfruitwithaverymildflavor.Mixingthemwiththejuiceofthepassionfruit,whichissometimesknownaslilikoi,bringsoutthetropicaltang.
SERVES2TO4
5starfruits,ribsremovedandseeded
1passionfruit,shellremoved
Processthefruitsthroughajuicerorpuréeinablenderandstrain.Pourintoglassesandserve.
TropicalAmbrosia
Thispiñacolada–stylesmoothieisadelicioustropicaldrink.Pineapplesarepropagatedbyplantingthetopcrown.Afewyearslater,anewpineapplegrowsoutofthecenterofthecrownoftheoldone.
SERVES1OR2
1pineapple,peeled,cored,andchopped
1cupfresh,finelychoppedcoconutmeat
4bananas,peeled,frozen,andthicklysliced
Processthepineapplethroughajuicerintoalargemeasuringcup(youshouldhaveabout2cups).ReservethepineapplefleshformakingFruitRawies.Placethepineapplejuice,coconut,andbananasinablenderandblenduntilsmooth.Serveinatallglass.
ThinMint
Thissmoothiewasinspiredbyeveryone’sfavoriteGirlScoutcookie.Foradifferenttreat,youcandehydratethissmoothieintorawies.
SERVES1OR2
6dates,seeded
1½cupsfilteredwater
1largesprigmint
3tablespoonsrawcarobpowder
1cupCoconutMilk
4bananas,peeled,frozen,andthicklysliced
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Place the dates and their soaking water in ablender,addthemintandcarobpowder,andblenduntilsmooth.Blendinthecoconutmilkandthebananasuntilsmooth.Pourintoatallglassandserve.
Soursop-Pineapple
Soursopskinsareusuallygreen,butifthesoursopisallowedtofullymatureinthetropics,itturnssilver.Makecertaintoremoveallsoursopseedssincetheyarepoisonous.
SERVES2TO4
1soursop,peeledandseeded
1pineapple,peeled,cored,andchopped
Process the fruits through a juicer into a bowl, pour into glasses, andenjoy.
LiverCleanse
Thisdrinkisagreatwaytocareforyourliver,whichfiltersthebloodandeliminatesmanyofthetoxinsthebodyencounters.Thisdrinkhelpstheliverremoveoldwasteandalsohelpsclearthegallbladder.Thisdrinkwascalledthe“ElvisParsley”onTheRawExperiencemenubecauseitmadeyoushimmyandshake.
SERVES1OR2
¼cuplooselypackedfreshflat-leafparsley
1clovegarlic
2cupsfreshlysqueezedorangejuice
Juiceof1lemon
1tablespoonoliveorflaxoil
Pinchofcayennepepper
Placetheparsley,garlic,and1cupoftheorangejuiceinablenderandblend. Strain through a wire-mesh sieve into a pitcher. Add theremaining1cuporangejuice,thelemonjuice,oil,andcayenne,andstir.Serveimmediately.
Rejuvelac
Dr.AnnWigmore,thewomanwhobroughtsproutsandwheatgrasstotheworld,wasamajorproponentofrejuvelac,aculturedgraindrinkfullofhealthybacteriaandenzymeshelpfulinthedigestionofrawfood(particularlywhentransitioningtoarawfooddiet).Drinkingrejuvelacisalsoanexcellentwaytobringpositivefloraintotheintestinaltract,therebybringingthebodyintoamorealkalinebalanceandstrengtheningtheimmunesystem.
SERVES2TO4
1cupsproutedwheatberriesorsproutedquinoa,withsproutsofequallengthastheseed7cupsfilteredwater
Placethesproutsinaclean½-gallonjugandaddthewater.Coverwitha screen or leave open. Place the jug in a warm area, out of directsunlight, and soak the sprouts overnight. Strain through a wire-meshstrainer,discardingthesoakedwheatberries.Therejuvelacshouldsmellslightlysour.Refrigerateuntilchilledbeforeserving.
IntestinalCleanse
Everyonceinawhile,itisagoodideatohelpcleartheintestines.Manypeopleeatfarmorethanneededorcouldhaveeatenbetterfoodsintheiryouthandarenowreadytocleansetheunhealthyremainsfromtheirsystems.Psylliumhusksaretheoutercoatingofthepsylliumseedandtheyhaveagreatabilitytoswellandhelpeliminateoldintestinalmucoidmatterthatmaybelimitingtheabsorptionofnutrientsorimpedinghealthydigestiveaction.Thereareotherbulkingorbrushingagentsthatworksimilarly,althoughpsylliumiswidelyrecommendedandcommonlyavailableinmosthealthfoodstores.Thisdrinkisasweetandeasywaytowardbetterhealth.
SERVES1OR2
10apples,cored
Juiceof1lemon
1tablespoonpsylliumhusks
Processtheapplesthroughajuicerintoabowl(youshouldhaveabout4cups).Blendor stir in the lemon juice andpsyllium.Pour into a glassandserve.
Flaxative
Flaxseedsareagreatsourceoffiberandcanhelptocleanouttheintestinaltract.Thisdrinkisagreatwaytohelpkeepthingsmoving.
SERVES1OR2
¼cupflaxseeds
1cupfilteredwater(optional)
4apples,cored
2bananas,peeled,frozen,andthicklysliced
Theflaxseedsmaybepreparedinoneoftwoways:Placetheflaxseedsinabowl,coverwiththewater,andsoakfor15minutes,untiltheseedshaveabsorbedallofthewaterandagelisformed.Alternatively,grindthe flax seeds into a powder using a coffee grinder or a small foodprocessor.Processtheapplesthroughajuicerintoalargemeasuringcup(you should have about 1½ cups). Place the flax and apple juice in ablenderandblenduntilsmooth.Addthebananasandblendagainuntilsmooth.Pourintoatallglassandserve.
CoolingGreen
Thislightandjuicydrinkissatisfyingandprovidesanabundanceofminerals.Cucumberscontainmuchoftheirvitalnutrientsintheirskin.Unfortunately,theflavorofacucumber’sskinisquitebitter.Toenjoyafartastiercucumber,skinincluded,followthesesimpleinstructions:Cutthetipsoffthecucumber.Takethetipfromoneendandrubitsexposedfleshinsmallcirclesontheskinneartheoppositeenduntilamilkywhitesapcomesoutoftheskin.Repeat,usingtheothertipontheskinoftheoppositeend.Cutoffthenewendsnowcoatedinwhitesapanduseyournew,improvedcucumber.
SERVES1OR2
1largecucumber
3stalkscelery
1teaspoonpowderedkelp
Processthecucumberandcelerythroughajuicerintoabowl.Stirinthekelp.Pourintoaglassandenjoy.
eVe-8
Thisflavorfuldrinkcombineseightvegetablesandispower-packedwithawiderangeofnutrientsthatprovidelong-lastingenergy.
SERVES1OR2
2tomatoes
1carrot
1beet,peeled
1yellowbellpepper
1cucumber,endstrimmedandrubbed(seeabove)
2stalkscelery
½cuplooselypackedfreshflat-leafparsleyleaves
1or2clovesgarlic
1or2shotsofwheatgrassjuice(optional)
Process all of the ingredients except the wheatgrass juice through ajuicerintoabowlandstirtocombine.Pourintoaglass.Addashotofwheatgrasstotheglassforalivelykick!
Appetizers
PestoWrapsFlax-DulseChipsCornChipsCarrot–PineNutDipCeleryandAlmondButterVeggieKabobsTofu-StuffedCherryTomatoesMiniPizzasCabbageRolls
PestoWraps
PestoWraps
Thesedelightfullittletreatswereoneofthemanybite-sizedcreationsthatIcameupwithforacateringgig,andtheybecamesuchahitthatpeoplerequestedthemforeverafter.(Picturedhere)
SERVES4TO6
3largezucchini,peeled
Pinchofsun-driedseasalt
Juiceof½lemon
PRESTOPESTO
2cupschoppedwalnuts
2cupslooselypackedfreshgreenandpurplebasilleaves3clovesgarlic
1heapingtablespoonredmiso
2tomatoes,cubed
Choppedgreenandpurplebasil,forgarnish
Usingavegetablepeelerormandoline,cutthin,widestripslengthwisedownthezucchini.Placethezucchinistripsinabowl,coverwithwater,addtheseasaltandlemonjuice,andsoakfor2hours,oruntiltheytasteclean(notstarchy).Drain,rinse,anddrainagain.Toprepare thepesto,place thewalnuts,basil leaves,andgarlic ina
homogenizer juicerorfoodprocessorandhomogenize,creatinganoilypaste.Transferthepastetoabowlandstirinthemiso.Toprepareeachwrap,layazucchinistripflatonyourworksurface.
Dropateaspoonofpestointhecenterofthezucchinistrip.Pressasmall
pieceoftomatointothepesto.Foldorrollupthezucchinistrip.Securethewrapbypiercingitwithatoothpickorplaceit,seamsidedown,onaservingplate.Servegarnishedwiththechoppedbasil.
Flax-DulseChips
Flaxcrackersarepossiblythesimplestchiporcrackertomakeandareacrunchydelight.Allyouwillwantis“justtheflax,ma’am.”
SERVES2TO4
3cupsflaxseeds
4cupsfilteredwater
¼cupdulseflakes
Place the flax seeds in a bowl, coverwith thewater, and soak for 15minutes.Mixinthedulseflakes.Drainthroughawire-meshsieve.Usingone of themethods described here, thinly spread themixture¼ inchthickontheappropriatedryingsurfacefor thechosenmethod.Dryfor18hours,oruntilcrispy.
CornChips
Dehydrationremoveswaterwhileleavingtheenzymesandnutritionofthedehydratedfoodintact.Dryingcornconcentratesitsflavor,anddryingthecoconutmakesitcrunchyandoily,givingthesecornchipsgreatflavorandbigcrunch.
SERVES4
2cupscornkernels(approximately4earscorn)
1cupfresh,finelychoppedyoungcoconutmeat
¼cupdriedcilantro
Dashoffreshlysqueezedlimejuice
Pinchofsun-driedseasalt
In a food processor, process the corn and the coconutmeat untilwellcombined. Add the cilantro, lime juice, and sea salt and continue topulsea few timesuntil chunky. Spread ina single sheet about¼ inchthickonadehydratorsheetoronaflatpieceofceramic.Usingoneofthe methods described here, dehydrate the corn chip mixture for 5hours,oruntildryontop.Flipandcontinuetodryfor5hoursmore.Cutintotrianglesanddryuntilcrisp,about2hoursmore.Keepinasealedbagorcontainertomaintaincrispness.
Carrot–PineNutDip
Dipsandspreadsareagreatwaytostartameal.Thiscreamycarrotdipkeepsthemcomingbackformore,somakealot.
SERVES2TO4
4carrots
2cupspinenuts,soakedfor2hoursanddrained¼cuplooselypackedfreshflat-leafparsley
2tablespoonslooselypackedfreshcilantroleaves3tablespoonsBraggLiquidAminosornamashoyu
1loafCarrot-AlmondEssenceBread,sliced,forserving
Process the carrots through a juicer into a large measuring cup (youshould have about 1 cup of juice). Place all of the ingredients in ablender andblenduntil smooth. Pour into a bowl and serve alongsidetheCarrot-AlmondEssenceBread.
CeleryandAlmondButter
ThiswasastandardsnackinmyschoollunchandpossiblythefirstrecipeIeverlearnedtomake.Inevercouldgetenoughofthemthen,andIstillcan’tnow.
SERVES2TO4
1bunchcelery,separatedintostalksandtrimmed1cupsproutedalmondsorrawalmondbutter½cupsoakedraisins,drained
Break the celery stalks in half and peel off any large strings. Cut thecelery into 5-inch pieces. In a food processor, blend the almonds andraisins.Spreadthealmondmixtureonthecelerysticksandserve.
VeggieKabobs
VeggieKabobs
Thisdishhasahighentertainmentvalue.Thereissomethingtobesaidforfunfood.Thesedisplaybeautifullyandarealmostasenjoyabletomakeastheyaretoeat.(Picturedhere.)
SERVES4
MARINADE
2teaspoonsoliveoil
¼cupBraggLiquidAminos
2cupsfilteredwater
2tablespoonsapplecidervinegar
1clovegarlic,pressed
Juiceof½lemon
Pinchofpaprika
Pinchofchilepowder
Pinchofdriedcilantro
10cherrytomatoes
1avocado,peeled,pitted,andcubed
1onion,cubedandseparatedintothinsquares
10pittedolives
1largeredbellpepper,seededandcutintochunks1smallpineapple,peeled,cored,andcutintochunks
Topreparethemarinade,inalargebowl,combinetheoliveoil,Braggs,
water,vinegar,garlic, lemonjuice,paprika,chilepowder,andcilantro.Mixwell.Topreparethekabobs,spearthetomatoes,avocado,onion,olives,bellpepper, and pineapple onto 10-inch wooden skewers, alternatingingredientssothatthetastesandcolorsmix.Placethekabobsinashallowbowlandpourthemarinadeoverthem.Marinate the kabobs for at least 1 hour and up to 10 hours beforeserving.
Tofu-StuffedCherryTomatoes
Tofuistraditionallyalive-culturedfoodcomposedmostlyofalivingbacteriaknownasAspergillusoryzae.Mostcompaniespasteurize(cook)theirtofusoitdoesn’tfermenttoofar,andindoingsokillallofitslivingcultures.Atrueunpasteurizedtofuisalivingfoodbutnotarawfoodbecauseitisgrownoncookedsoybeans.Thetofurecipebelowisforsproutedtofuthatisbothrawandlive.Tofutakestimetomaster,sobepatient.
SERVES4TO6
BASICTOFU
1cupslightlysproutedsoybeans(tailshouldjustbepokingoutofthebean)2to4tablespoonsfilteredwater
1teaspoonnigari
1teaspoonmiso
¼cupdicedyellowbellpepper
¼cupmincedonion,rinsed
1clovegarlic,pressed
2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantro
Juiceof½lemon
BraggLiquidAminos
20cherrytomatoes
2teaspoonspaprika,forgarnish
To prepare the tofu, rinse the sprouted soy beans well. Using a food
processor,grindthesproutedsoybeanswithjustenoughwatertocreatea thick paste. Place the sprouted soy beans in a bowl and stir in thenigariandthemiso.Coverthetofuwithapieceofcheesecloth.Placeasecond,smallerbowlinsidethefirst,pressingsothatitpressesdownonthe tofu. (Youmay need to put a brick or jug ofwater in the secondbowltoaddweight.)Leavethetofuinawarm(70°to85°F),darkplacefor24hours,oruntilit’sdryandfirm.Removethetofufromthebowland,using thecheeseclothora silk screen, squeezeoutany remainingwater.Inalargebowl,mixthetofu,bellpepper,onion,garlic,parsley,andcilantro.Stirwell.AddthelemonjuiceandtheBraggstotaste.Scoopoutthecherrytomatoesusingatomatocorerorasharpparingknife. Fill each tomato with a small amount of the tofu mixture andserve,garnishedwiththepaprika.
MiniPizzas
Thismaybeoneoftheultimaterecipesintheworldofrawcuisine.Thismini-pizzarecipewillconvinceanyonethatrawfoodisn’tjustsaladsandnuts.
SERVES4
PizzaCrust(recipefollows)
1cupRedSauce
1cupWhiteSauce
½cupchoppedfreshbasil,forgarnish
Beginning1dayinadvance,preparethepizzacrust.To serve, place the pizza crusts on a tray. Spread¼ cup of the red
sauceontopofeachcrust,then¼cupofthewhitesauce.Garnishwiththebasilandserve.
PIZZACRUST
MAKESDOUGHFOR4MINIPIZZAS
2cupssproutedbuckwheatorsoftwheat,sproutedfor2days3largecarrots,plus2tablespoonsshreddedcarrot2tablespoonsshreddedbeet
2tablespoonsmincedonion
¼cupflaxseeds
2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantro
2tablespoonsfinelychoppedfreshbasil
2tablespoonsnutritionalyeast
2tablespoonscarawayseeds
2tablespoonssun-driedseasalt
Homogenize the sprouted buckwheat with the whole carrots in ahomogenizing juicer. In a bowl, mix the wheat mixture with theshredded carrot, beet, and onion. In a coffee grinder or small foodprocessor,grindtheflaxseedsintoapowder.Addthegroundflaxseeds,parsley,cilantro,andbasiltothewheat-carrotmixture.Stirintheyeastandcarawayseeds,andaddsalttotaste.Mixwell(youmayneedtosinkyourhandsintothisone).Usingwethands,pressthedoughinto3-inchdisks,¼to½inchthick.Usingoneofthemethodsdescribedhere,dehydratethecrustsforabout12hours,oruntildry.Todecreasethedryingtime,occasionallyflipthecrusts.
REDSAUCE
MAKES3½CUPS
7dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2largetomatoes,chopped
1clovegarlic
4freshbasilleaves,chopped
2tablespoonsBraggLiquidAminos
2tablespoonsoliveoil
1tablespoonnutritionalyeast
Place the sun-dried tomatoes, tomatoes, garlic, basil, Braggs, olive oil,andyeastinablender,andblendwelluntilsmooth.Thesauceshouldbeverythick.
WHITESAUCE
MAKES3CUPS
½cupmacadamianuts
¼cuppinenuts
½cupcashews
1cupfilteredwater,plusadditionalforthinning,ifneeded2tablespoonsoliveoil
1tablespoonBraggLiquidAminos
2teaspoonsnutritionalyeast
Juiceof1lemon
Placethemacadamianuts,pinenuts,andcashewsinabowl,coverwiththewater,and soak for2 to6hours,until smoothandcreamy.Drain.Placealloftheingredientsinablenderandblenduntilsmooth,addingadditionalwater,ifneeded,toobtainacreamyconsistency.
CabbageRolls
Cabbageprovidessomeofthemoredurableleavesinthevegetablekingdom.Cabbageleavescanbeusedasasaladbowl,asaburrito“tortilla,”or,inthiscase,asthewrapforcabbagerolls.ThisAsian-styledishwasmodeledafteraChinesecabbagerollthatIusedtoeatafterkungfuclass.Seapalmisgenerallyavailableinadriedformandmustbemoistenedforeasierdigestionandculinaryuse.
SERVES4
8sturdycabbageleaves
½cupsproutedmungbeans1cupshreddedredcabbage
1cupshreddednapacabbage
½cupshreddedcarrots
¼cupseapalm(wet)
2tablespoonswhitesesameseeds
Juiceof1largelemon
1teaspoonmirinorricewinevinegar
1teaspoonsesameoil
1teaspoonBraggLiquidAminosornamashoyu
1teaspoonrawtahiniorpumpkin-seedbutter
Place the cabbage leaves on a plate and place in the refrigerator (thiswillhelpsoftenthemforrolling).In a largebowl, combine themung sprouts, shredded cabbages, and
carrotsandmixwell.Addtheseapalmandsesameseedsandmixwell.Placethelemonjuice,mirin,sesameoil,Braggs,andtahiniinablenderandblendwell.Pourthe lemonjuicemixture intothebowlcontaining
theshreddedcabbageandtoss tocombine.Coverandrefrigerate for2hoursbeforeassemblingtherolls.To prepare each roll, fill awhole cabbage leavewith½ cup of theshreddedcabbagemixture.Foldtheendsintightlytoenclosethefilling,then finish by rolling up the leaf in the opposite direction (like aburrito).Ifneeded,piercetherollswithatoothpicktokeepthemclosed.Repeatfortheremainingrollsandserve.
FruitDishes
ExoticFruitSaladTropicalFruitSaladMixedMelonBallSaladAppleswithGingerChutneyStarFruitandRaspberry-NutKremeFruitRawiesApple-CinnamonCupCinnamon-AppleSproutedWheatPersimmonSunburstMangoBlissApplesauceCherimoyaFreezeBanalmondBlissPineapple-PepperSaladPineapple-GingerPuddingMangoPuddingBanana-DatePuddingPapayaFundaeFabulousFigParfaits
ExoticFruitSalad
Natureprovidessuchawiderangeofflavorsandcolors,andeachareaoftheworldhasitsownuniqueofferings.Travelerscantakeinmorethanjustthesightsofaforeignland;theycanexperiencenewtastesthatbroadenthesenses.Athome,lookfortropicalfruitsinlocalMexicanorAsianmarkets.PohaberriesarealsoknownasChineselanterns,incaberries,goldenberries,orpsylisfruits;theyareavailableatmanymarketsinbothfreshanddriedforms,andthefreshonesarecontainedinalittlepaperlantern(hencethename)muchlikeaminiaturetomatillo.Forafunpresentationofthissalad,serveitinpapayaboats—halvedpapayaswithseedsandfleshremoved.
SERVES2TO4
2cherimoyas,peeled,seeded,andsliced
1papaya,peeled,seeded,anddiced
1mango,peeled,seeded,anddiced
1eggfruit,peeled,seeded,andthinlyslicedlengthwise1sapote,pulpseededandmashed
5to10Surinam(pitanga)cherries,pitted,orpohaberriesFreshlyshreddedcoconut,forgarnish
Combinethecherimoyas,papaya,mango,eggfruit,andsapoteinalargeserving bowl.Gently fold in the cherries, sprinkle the coconut on top,andserve.
TropicalFruitSalad
Tropicaltreatscanadddeliciousnewflavorsaswellasvariednutrientstoyourdiet.ManyofthetropicalfruitsinthissaladcanbeobtainedinAsianmarkets.Ifyouliveinthetropics,removetheseedsfromthepapayas,persimmons,andcherimoya,andplantthem.Intime,you’llbeabletoharvestandenjoyyourownfruit.
SERVES4TO6
2papayas,peeled,seeded,andcutinto½-inchcubes
2mangos,peeled,seeded,andcutinto½-inchcubes
1pineapple,peeled,cored,andcutinto½-inchcubes3Hachiyapersimmons,seededandcutinto½-inchcubes1cherimoya,peeled,seeded,andseparatedintosmallsections1smallbunchbananas,peeledandthicklyslicedcrosswise1starfruit,peeledandthinlyslicedcrosswise
1kiwi,peeledandthinlysliced
Freshlyshreddedcoconut,forgarnish
Place the papayas, mangos, pineapple, persimmons, cherimoya, andbananasinalargeservingbowl.Alternatestarfruitandkiwislicesinaspiraloverthetop.Garnishwiththecoconut.
MixedMelonBallSalad
MixedMelonBallSalad
Thisdishentertainsnotonlywithitsdeliciousflavorsbutalsowithitsshapesandcolors.Forafestivepresentation,servethissaladinahollowed-outwatermelon.(Picturedhere)
SERVES4TO6
1cantaloupe,halvedandseeded
1honeydewmelon,halvedandseeded
1watermelon,halved
Juiceof2limes
Scoopoutthefleshofthemelonswithamelonballer,placeina largeservingbowl,andmixgently.Splashwiththelimejuiceandserve.
AppleswithGingerChutney
Applesareavailableyear-roundandmakeexcellent“chips.”Bythinlyslicingtheapplelengthwisearoundthecore,youcanobtainanaverageoftenslicesperapple.
SERVES2TO4
10dates,seeded
¾cupfilteredwater
1½-inchpiecefreshginger
¼cupfreshlysqueezedorangejuice
Pinchofgroundcinnamon
4crispapples,coredandthinlysliced
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Finelygratethegingerwithagingergraterorfinegrater to extract its juice (you should have about 1 tablespoon). Placethe dates and their soaking water along with the ginger and orangejuicesandcinnamon inablenderandblenduntil smooth.Arrange theappleslicesonaplateandpourthedatemixtureoverthem,orservethedatemixtureinabowlwiththeappleslicesaroundit.
StarFruitandRaspberry-NutKreme
Starfruit,alsoknownascarambola,hasfivetosevendeeplengthwiseribsthatformbeautifulstarshapeswhenthefruitisslicedcrosswise.Theedges(pointsofthestar)canbetougherthantherestofthefruit,soitisoftennicetoremovetheedgesandtheseedsbeforeuse.
SERVES2TO4
1cupdates,seeded
1cupfilteredwater
1cupsproutednuts10raspberries
2starfruits,thicklyslicedcrosswise
Freshmintleaves,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour, oruntil soft.Drain, reserving the liquid.Place thedates, nuts,andraspberriesinablenderandblendslowly,addingthereservedliquidasneededuntilthemixturebecomessmooth.Arrangethestarfruitonaplate.Spoonsomeofthenutkremeoneachslice.Garnishwiththemintleaves.
FruitRawies
Thesedeliciousdehydratordelightsarequickandeasytomake.Thesewereoriginallycalled“fruitcookies,”butsincethereisnocookinginvolved,I’vedubbedthem“rawies.”
SERVES3TO4
10seeded,soakeddates,drained6bananas,peeledandhalvedcrosswise
1cuppeeled,cored,andcoarselychoppedpineappleor4apples,peeledandcored1cupchoppedwalnuts
1teaspoongroundcinnamon
Dashofpurevanillaextract
In a food processor, blend the dates, bananas, pineapple, walnuts,cinnamon, and vanilla until the fruit is just slightly chunky. Form themixture into little balls, using2 to 3 tablespoons for each, and flatteneachballintoadisk1inchthick.Arrangeondryingtraysand,usingoneofthemethodsdescribedhere,dehydratefor18hours,oruntildry.
Apple-CinnamonCup
Thisdishwasinspiredbyharosset,atraditionaldishmadeofapples,walnuts,andwineeatenatPassover.WheneverIgotoaPassoverseder,Ibringthisdish,andit’salwaysabighit.
SERVES2TO4
6seeded,soakeddates,drainedJuiceof½lemon
1teaspoongroundcinnamon
1teaspoongroundallspice
1teaspoonfreshlygroundnutmeg
3crispapples(suchasFujiorGala),peeled,cored,andshreddedorcutintomatchstick-sizepieces¼cupsoakedraisins,drained
2tablespoonschoppedwalnuts,forgarnish
Inafoodprocessor,combinethedates,lemonjuice,cinnamon,allspice,andnutmegandprocessuntilsmooth.Transfertoalargebowlandstirintheapplesandraisins.Spoontheapplemixtureintoindividualbowlsorramekins,garnishwiththechoppedwalnuts,andserve.
Cinnamon-AppleSproutedWheat
Sproutedwheat,afantasticsourceofprotein,stillcontainssomegluten.Itcanbereplacedherewithsproutedbuckwheat,whichisglutenfreeandevenhigherinprotein.
SERVES2TO4
8seeded,soakeddates,drained2cupssproutedwheatberries2apples,peeled,cored,andshredded
1teaspoongroundcinnamon
1teaspoonfreshlygroundnutmeg
½cupraisins,forgarnish
Inafoodprocessor,combinethedates,wheatberries,apples,cinnamon,and nutmeg and pulse until combined but still chunky. Transfer to abowl,garnishwiththeraisins,andserve.
PersimmonSunburst
Hachiyapersimmons,alsoknownasJapanesepersimmons,areveryhighintannicacidandtastelikeverybitterchalkwhenunderripe.Toavoidthis,makecertainthatyourpersimmonsarefullyripeandsoft.Theskinshouldpeeloffthefruiteasilyiftotallyripe.
SERVES2TO4
6dates,seeded
½cupfilteredwater
½cupfreshblueberries
4ripeHachiyapersimmons
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. In a food processor, combine the dates, theirsoakingwater,andtheblueberriesandprocessuntilsmooth.Startingatthepointofeachpersimmon,sliceanXshapethroughthe
skin,cuttingallthewaydowntothenubontop.Placethefruit,pointup, on serving plates. Gently peel the skin away from each fruit, andleave it hanging like the petals of a flower.Using amelonballer or asmallspoon,scoopoutapieceofpersimmonfromthetopofeachopenfruit.Spoonsomeoftheblueberrysauceintotheopenpersimmonpointsanddrizzlemoreoverthetops.
MangoBliss
Thisrecipehasprovidedjoyandfunforeveryonewhohastriedit.Ifindthatsimplicityisoftenbest.Besides,whocouldimproveuponthemango?
DELIGHTS1
Mangotree
Ladder(optional)
Pickaripemangofromthetree.Peelandeatitimmediately,preferablyonthebeachornearariver.Bliss.Swim.Wow.
Applesauce
Applesauceisagreattreatforkidsandaquickandeasysidedish.Asavariation,add1½teaspoonsofgingerjuice.
SERVES2TO4
¼cupraisins
¾cupfilteredwater
Juiceof½lemon
2large,crispapples,peeled,cored,anddiced
Groundcinnamon,forgarnish
Freshlygroundnutmeg,forgarnish
Placetheraisins inasmallbowl,coverwiththewater,andsoakfor1hour. Place the raisins, their soaking water, and the lemon juice in ablenderandblenduntilsmooth.Addtheapplesandblenduntilsmooth.Sprinkleeachservingwithcinnamonandnutmeg.
CherimoyaFreeze
PeoplethroughouttheSouthPacificadorethisdish.ManypeopleintheHawaiianIslandshavetoldmeitremindsthemofchildhoodvisitstolocalfruitstandswherethey’denjoyasimilarsticky,sweetfrozentreat.Whenitischerimoyaseason,Ialwaysmakeextraandfillmyfreezer.ServewithBuckies,withchoppednuts,oronitsown.
SERVES2TO4
5cherimoyas,peeledandseeded
Juiceof2limes
Putthecherimoyasinasealedcontainerandfreezeforabout8hours,oruntil firm.Put the frozen fruit throughahomogenizing juicerwith theblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Addthelime juice and process until smooth. Pour into individual bowls andserve.
BanalmondBliss
Thiscreamytreatisanevolutionofbananaicecream.Asafrozentreat,thisdishispurebliss.EnjoywithBuckiesasanalternativetochoppednuts.
SERVES2TO4
8bananas,peeledandsliced
¼cupAlmondMylk
2tablespoonsrawalmondbutter
1teaspoonpurevanillaextract
Choppedwalnuts,forgarnish(optional)
Placethebananasinasealedcontainerandfreezeforabout8hours,oruntil firm.Put the frozenbananas throughahomogenizing juicerwiththeblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Inalargebowl,combinethealmondmylk,almondbutter,andvanilla.Addthefrozenbananapuréeandstiruntilcombined.Freeze,covered,for1hour, or until firm. Transfer to individual serving bowls, garnishwiththewalnuts,andserve.
Pineapple-PepperSalad
Peppersgivethisrecipejusttherightcrunch.Applemintaddsanespeciallyniceflavortothissalad,butifyoucan’tfindit,anysortoffreshmintwilldo.
SERVES2TO4
1largepineapple
2redbellpeppers,seededandsliced
4kiwis,peeledandthinlyslicedcrosswise
¼cupmincedfreshflat-leafparsley
¼cupmincedapplemintleaves
Juiceof½orange
With a sharp knife, carefully cut the pineapple in half lengthwise,removeanddiscardthecore,andcutoutthefruit,leaving2hollowed-out pineapple halves. Remove the abrasive brown eyes from the fruit.Dicethepineapplefruit.Inalargebowl,mixtogetherthedicedpineapple,peppers,kiwis,and
herbs. Stir in the orange juice. To serve, divide the salad among theemptypineapplehalves.
Pineapple-GingerPudding
Pineapplesarethehighestsourceofbromelain,anenzymethatbreaksdownprotein.Theyaresohighintheseenzymesthattheycanbeusedasadigestivestimulantthathelpseasegastricissuesandaidsdigestion.
SERVES2TO4
10dates,seeded
¾cupfilteredwater
¾-inchpiecefreshginger
4cupschopped,peeledpineapple
1cupfreshlysqueezedlemonjuice
Gratedzestof1lemon
Coarselygroundalmonds,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Finelygratethegingerwithagingergraterorfinegratertoextract its juice(youshouldhave1½ teaspoons). Place the dates, pineapple, lemon juice and zest, andgingerjuiceinablenderandblendslowly,addingthereservedliquidasneededuntil themixture is smoothyet thick. Pour thepudding into adecorativebowl,sprinklethealmondsoverthetop,andserve.
MangoPudding
Mangosareamongthemostpopularfruitsintheworld,andtherearemorethanthreehundredvarieties.Thefruit’savidfanshavecultivateditallovertheworld,andpeoplestillbreednewstrainstoday.
SERVES2TO4
4dates,seeded
½cupfilteredwater
4mangos,peeled,seeded,andquartered
4bananas,peeledandhalvedcrosswise
Freshlyshreddedcoconut,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Drain, reserving the liquid. Place the mangos,bananas,dates,and¼cupofthereservedliquidinablenderandpurée.Ifneeded,addadditionalreservedliquiduntilthemixtureissmoothyetthick.Transfertoaservingbowlandrefrigeratefor2hours,oruntilwellchilled.Garnishwiththeshreddedcoconutandserve.
Banana-DatePudding
Banana-DatePudding
Thisdishwasoriginallyinspiredbyabanana-date-tofupuddingatanAsianvegetarianrestaurantinNewYorkCity.Ineverdidgettherecipeforit,butthiscreationisanamazinglycloserawversion.(Picturedhere)
SERVES2TO4
6dates,seeded
½cupfilteredwater
Seedsfrom¼ofasplitvanillabean
6bananas,peeledandhalvedcrosswise
Choppedwalnuts,forgarnish
Shreddedcoconut,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inafoodprocessor,blendthedates,theirsoakingwater,andthevanillaseedsuntilsmooth.Addthebananasandprocessuntil smooth. Spoon the pudding into individual serving bowls. Coverand refrigerate for2hours, oruntil chilled.Garnishwith the choppedwalnutsandcoconutandserve.
PapayaFundae
These“fundaes,”alwaysoneofthemostpopulardessertsatourrestaurants,areagreatpartydish.
SERVES4
CAROBSAUCE
6dates,seeded
¾cupfilteredwater
2tablespoonsoliveoilorhempseedoil
¼cuprawcarobpowder
BLACKRASPBERRYKREME
5dates,seeded
½cupfilteredwater
1cupsoakedcashews,drained⅓cupblackraspberries
8bananas,peeled,frozen,andthicklysliced
2papayas,halvedandseeded
Choppedwalnuts,forgarnish
To prepare the sauce, place the dates in a small bowl, coverwith thewater, and soak for about 1 hour, or until soft. Drain, reserving theliquid.Inafoodprocessor,combinethedatesandtheoil,slowlyaddingthereservedliquidasneededuntilthemixtureissmooth.Addthecarobpowderandpulseuntilcombined.Tomaketheraspberrykreme,placethedatesinasmallbowl,cover
withthewater,andsoakforabout1hour,oruntilsoft.Drain,reserving
the liquid.Placethedates,cashews,andblackraspberries inablenderandblendslowly,addingthereservedliquidasneededuntilthemixturebecomessmooth.Put the frozen bananas through a homogenizing juicerwith a blankplateinplace,orpuréeinafoodprocessoruntilsmooth.Fillthepapayahalveswith the puréed bananas, dividing equally. Topwith 3 heapingtablespoons of the raspberry kreme. Drizzle the carob sauce over thepapayasandraspberrykremeandgarnishwiththechoppedwalnuts.
FabulousFigParfaits
Freshfigsareawealthoflifeforce,containingthousandsoftinyseedsthatmakethemaveryvirileandhormone-richfood.ThesedelicatefruitsareverypopularinthecuisinesofEuropeandtheMiddleEast,wheretheyoriginated.Feelfreetouseanysproutednutinthepreparationofthenutkreme;pecansarejustmyfavorite.
SERVES2TO4
½cupdates,seeded
½cupfilteredwater,plusadditionalasneeded
NUTKREME
½cupsoakedpecans,drained
RASPBERRYSAUCE
¼cupraspberries
8freshfigs
Mintleavesorfreshlyshreddedcoconut,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Tomakethenutkreme,placethesoakednutsandhalfofthedatesin
ablenderandblendslowly,addingupto¼cupofthereservedsoakingliquid,untilthemixtureissmoothyetthick.Tomake the raspberry sauce,blend the remaininghalf of thedates,
the raspberries, and the remaining¼ cup of the reserved liquid untilsmooth. The sauce should have a thin consistency; if needed, add
additionalfilteredwater.Topreparetheparfaits,startingfromthetop,cutthefigslengthwiseintoquarters(leavingthebottomsintact)andgentlypressopen.Spoonsomeofthenutkremeintothemiddleofeachfig.Arrangetheparfaitson a platter and drizzle raspberry sauce over the top of each parfait.Garnishwiththefreshmintleavesorshreddedcoconut.
FruitSoups
Ginger-PearSoupNectarine-CardamomSoupFennel-BerrySoupWatermelonSoupPeach-MelonSoupPersimmonSoupApple-AlmondSoupBerrySoupSpicyPapaya-LimeSoupTropicalFruitSoup
Ginger-PearSoup
Thepearmakesthissoup—sobesuretopickagoodone.Whenselectingpearsforthisdish,choosesofteronesthatareveryripe.Iliketoremovetheskinbeforemakingthisrecipeasityieldsasmootherconsistency.Topeelaripepear,justholditunderrunningwaterandrubtheskinrightoff.
SERVES2TO4
6dates,seeded
2cupsfilteredwater
¼-inchpiecefreshginger
4pearssuchasBartlett,peeled
½teaspoongroundcinnamon
2freshaniseflowers,or½teaspoonaniseseeds,orafewwispsofFlorencefennel2mintleaves
Blackandwhitesesameseeds,forgarnish
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Finelygratethegingerwithagingergraterorfinegratertoextractitsjuice(youshouldhave½teaspoon). Place the dates, pears, cinnamon, anise, mint, and gingerjuice in a blender and blend slowly, adding the reserved liquid asneeded,untilsmooth.Pourintobowls.Garnishwiththeblackandwhitesesameseeds.
Nectarine-CardamomSoup
Withitscardamomandcashews,thissummertimedelighthasanEastIndianflair.
SERVES2TO4
4nectarines,pitted
2teaspoonsgroundcardamom
½cupsoakedcashews,drained1½cupsfilteredwater
Pinchofblacksesameseeds,forgarnish
Place the nectarines, cardamom, cashews, andwater in a blender andblenduntilsmooth.Pourintobowls,garnishwiththesesameseeds,andserve.
Fennel-BerrySoup
InKula,ontheislandofMaui,theKulablackraspberrygrows.Wherevertheraspberrygrows,wildfennelgrowsaswell.Iwouldoftenrubmyfingersonthefennelflowersandthenpicktheberries.Thetastewasfabulous,andthatishowtheflavorcombinationforthissoupwascreated.
SERVES2TO4
3cupsraspberries
3cupsblueberries
2tablespoonschoppedfreshfennelfronds
2cupsfilteredwater
1avocado,pittedandpeeled
Freshfennelfronds,forgarnish
Placetheberriesintheblenderwiththechoppedfennelandblendwhileslowlyadding thewater.Add theavocadoandcontinue toblenduntilsmooth.Pourintobowls,garnishwithfennelfronds,andserve.
WatermelonSoup
Afewyearsagosomeonetaughtmeanewtechniquefortestingtheripenessofawatermelon:Setthewatermelononatableasitwouldsitontheground.Takeadrystrawfromabroom,orapieceofhay,andlayitacrossthewatermeloncrosswise.Thepieceofstrawwillturnonitsowntowardthelengthofthewatermelon.Themoreitturns,theriperthewatermelon.
SERVES2TO4
8cupspeeled,chopped,andseededwatermelon,juicesreservedJuiceof1lime
Filteredwater,asneeded
Place thewatermelon inasealableplasticcontainerorplasticbagandplaceinthefreezerforabout3hours,oruntilverycoldbutnotfrozen.Transfer the watermelon to a blender, add the lime juice and thereserved watermelon juice, and blend until thin but still chunky. Ifneeded, add water, ¼ cup at a time, until the thin and coarseconsistencyisreached.Transfertoapitcherandfreezeuntilwellchilled,about1hour.Pourintobowlsandserve.
Peach-MelonSoup
Peach-MelonSoup
Ihadalwaysbeentoldthatmelonsshouldeitherbeeatenaloneorleftalone.Inmakingmelonsoups,I’vefoundthatmelonsactuallycombinequitewellwithotherfoods—providinggreattasteandeaseofdigestion.(Picturedhere)
SERVES2
1largecantaloupe,halvedandseeded
2peaches,pitted
1½cupsfreshlysqueezedorangejuice
½teaspoonfreshlygroundnutmeg
Usingametalspoon,scoopoutthecantaloupeflesh,reservinghalftheflesh for another use. Set aside both cantaloupe bowls. Place theremaining half of the cantaloupe flesh, the peaches, orange juice, andnutmeg inablenderandblenduntil smooth.Divide the soupbetweenthereservedcantaloupebowlsandserve.
PersimmonSoup
Persimmonstypicallybecomeripeearlyinthefall.Luckily,inHawaiithereisaspringtimefruitthatisacloserelativeofthepersimmon:thechocolatepuddingfruit(alsoknownasthechocolatepersimmon)orblacksapote,whichworksgreatforthissoup,too.
SERVES2TO4
5persimmons,peeledandchopped
Pinchofgroundcinnamon
1cupfilteredwater
Placethepersimmons,cinnamon,andwaterinablenderandblenduntilsmooth.Pourintobowlsandenjoy.
Apple-AlmondSoup
Thisisaclassiccombothattasteslikeapplepieinabowl.Iftimeallows,trysproutingthealmonds,whichmakesforalessoilysoup.
SERVES2TO4
2apples,cored
½cupsoakedorsproutedalmonds,drained1½cupsfilteredwater
½teaspoongroundginger
½teaspoongroundcinnamon
Place the apples and almonds in a blender. While slowly adding thewater, blend until smooth. Pour into bowls and sprinkle each servingwithgingerandcinnamon.
BerrySoup
Anyberrywillworkforthisrecipe.Blueberriesproduceathickersoup,whileraspberriesandstrawberriescreateatangier,lightersoup.
SERVES2TO4
4cupsberries(suchasblueberries,strawberries,orraspberries)8seeded,soakeddates,drained1½cupsfreshlysqueezedorangejuice
Placetheberriesandthedatesinafoodprocessor.Whileslowlyaddingtheorangejuice,blenduntilsmooth.Coverandrefrigerateuntilchilled,about1hour.Pourintobowls,serve,andenjoy.
SpicyPapaya-LimeSoup
Mostofthepapayasyou’llfindinthemarkettodayarehermaphrodites(halfmale,halffemale).Thesefruitsareoblongandhaveaslightpearshape,unliketruefemalepapayas,whichareroundandhavefivelobes.Iprefertheflavoroftruefemalepapayas,buteitherkindwillworkfineinthisdish.
SERVES2TO4
2papayas,peeled,seeded,andchopped
Juiceof1lime
Filteredwater,asneeded
Pinchofcayennepepper
Place thepapayasand lime juice inablenderandblenduntil smooth,addinga littlewater, ifneeded, to thin.Pour intobowls, sprinkleeachservingwithcayenne,andserve.
TropicalFruitSoup
Thisisland-inspiredsouphasadelightfultropicalflavorthatwillmakeyoufeelthealohaspirit.
SERVES2TO4
½-inchpiecefreshginger
2cupspeeled,choppedpineapple
2bananas,peeledandthicklysliced
2papayas,peeled,seeded,andchopped
1cupcoconutwaterorfreshpineapplejuice
Pinchofbeetpowder
Finely grate the ginger on a ginger grater or fine grater to extract itsjuice(youshouldhave1teaspoonjuice).Placethepineapple,bananas,papayas,andgingerjuiceinablender.Whileslowlyaddingthecoconutwater, blend until smooth. Cover and refrigerate until chilled, 1 to 2hours. To serve, pour into bowls and sprinkle each serving with beetpowder.
SavorySoups
CreamyCarrot-GingerSoupRosySeaSoupTomYumSpirulina-AvocadoSoupCreamyRedPepperSoupCascadillaSoupGazpachoMauiOnionGazpachoBorschtCucumber-DillSoupCreamofZucchiniSoupCornChowderCurriedAlmondSoupAlmond-Onion-ParsleySoupCauliflowerChowderPestoSoupPeaSoupCreamofBroccoliSoupSweetPotatoSoup
CreamyCarrot-GingerSoup,RosySeaSoup
CreamyCarrot-GingerSoup
ThissmoothandspicysoupwasoneofthemostpopularsoupsatTheRawExperience.(Picturedhere)
SERVES4
½-inchpiecefreshginger
6largecarrots
1avocado,peeledandpitted
2tablespoonslooselypackedfreshcilantroleaves
1tablespoonBraggLiquidAminos
1⅓cupsWhiteSauce
Blacksesameseeds,forgarnish
Finely grate the ginger on a ginger grater or fine grater to extract thejuice(youshouldhaveabout1teaspoon).Usingahomogenizingjuicer,homogenizethecarrots(youshouldhaveabout2cups).Placethegingerandcarrotjuices,avocado,cilantro,andBraggsina
blender and blenduntil smooth. Pour the soup into individual servingbowls, top eachwith about⅓ cup of the sauce, and garnishwith thesesameseeds.
RosySeaSoup
DulseisapurpleNorthAtlanticseavegetablethathasasmoothandsilkytextureandisnotoverlysalty.Dulsedoesn’tneedtobesoakedbeforeusebecauseitissosofttobeginwith.Dulseissolddried,whole,orasflakes.(Picturedhere)
SERVES2TO4
1beet
2cupsAlmondMylk
½cupdulseflakes
1avocado,peeledandpitted
BraggLiquidAminos
Usingahomogenizingjuicer,homogenizethebeetintoameasuringcup(you should have about ¼ cup). Place the almond mylk, dulse, beetjuice,andavocadoinablenderandblenduntilsmooth.AddtheBraggstotaste.Pourintobowlsandserve.
TomYum
ThistraditionalThai-stylesoupismypersonalfavorite.Ilovecoconuts,andthissoupisallaboutthecoco.Iliketousedifferentagesofcoconutmeattogetvariedtextures.Amorematurenutmakesachunkysoup,whileayoungeronemakesacreamysoup.Ialsoliketouseavarietyofhotpeppers:jalapeño,serrano,andeventhesuper-spicyThaichile,justtogetawiderangeofspiciness.Somepeppersarehotasyoueatthem,othersafteryoueatthem;myfavoritesarehotonlywhenyoustopeatingthem.(Picturedhere,topleft)
SERVES2TO4
1coconut
7leavesbasil,plusadditionalforgarnish
1sprigoregano
5sprigscilantro,stemmed
½Thai,jalapeño,orserranochile,seededandminced2tablespoonsBraggLiquidAminosornamashoyu
Openthecoconutwithamachete,cleaver,drill,orknife(seehere).Pourthe coconut water into a blender.With a metal spoon, scoop out thecoconutmeatandplaceintheblenderwiththecoconutwater.Addthebasil,oregano,cilantro,chile,andBraggsandblenduntilsmooth.Pourthesoupintoindividualbowlsandgarnisheachwithafewbasilleaves.
Spirulina-AvocadoSoup
Spirulinaoffersawealthofnutrition,providinganabundanceofvitaminsandminerals.Thissmoothandsilkysoupispackedwithpowerandtastesgreat.
SERVES2TO4
1largeavocado,peeledandpitted
1cupfilteredwater
2tablespoonschoppedfreshcilantro,plusadditionalforgarnish2tablespoonsBraggLiquidAminos
2teaspoonspowderedspirulina
Juiceof½lemon
Placetheavocado,water,cilantro,Braggs,spirulina,andlemonjuiceina blender and blend until smooth. Serve in bowls, garnished withadditionalcilantro.
CreamyRedPepperSoup
Thissouphasabrightandsweetflavorthatiswellsupportedbytherichnessoftheavocado.
SERVES2TO4
1redbellpepper,seededandchopped
1avocado,peeledandpitted
2cupsfilteredwater
Leavesfrom1sprigoregano
2tablespoonschoppedfreshcilantro
2tablespoonschoppedfreshflat-leafparsley
BraggLiquidAminos
Blacksesameseeds,forgarnish
Placethebellpepper,avocado,water,oregano,cilantro,andparsleyinablender and blend until smooth. Add the Braggs to taste. Pour intoservingbowlsandgarnishwithafewsprinklesofsesameseeds.
CascadillaSoup
Cascadillameans“cascade”or“waterfall”inSpanish,whichisanaccuratedescriptionoftheoutpouringofflavorfromthissweetandtangysoup.
SERVES2TO4
5tomatoes
1avocado,peeledandpitted
1redbellpepper,seededandchopped
1cucumber,chopped
1greenonion,chopped
1clovegarlic,crushed
2seeded,soakeddates,drained1teaspoonchoppedfreshdill
BraggLiquidAminos
Using a homogenizing juicer, homogenize the tomatoes (you shouldhave about 4 cups of juice). Place the tomato juice and avocado in ablenderandblend.Addthebellpepper,cucumber,onion,garlic,dates,anddill andblendwell.Add theBraggs to taste. Pour into bowls andserve.
Gazpacho
Manypeoplethinkofsoupassomethingwarmorhot.Yetintheheatofthesummer,mostpeopledon’twantahotsoup.Gazpachoisadeliciousrawsouptraditionallyservedchilled.Thissoup,whichoriginatedintheAndalusiaregionofsouthernSpain,isthebasisforthisamazingcreation.
SERVES2TO4
2largeor3mediumtomatoes,plus2cupsdicedtomatoes1smallonion,mincedandrinsed
1cucumber,diced
2greenonions,chopped
Juiceof1orange
Juiceof1lemon
1clovegarlic,crushed
2tablespoonsapplecidervinegar
2tablespoonsoliveoilorflaxoil(optional)
⅓cupcoarselychoppedfreshflat-leafparsley
1teaspooncoarselychoppedfreshtarragon
1teaspoongroundcumin
⅓cupcoarselychoppedfreshbasil
⅓cupcoarselychoppedfreshcilantro
Pinchofcayennepepper(optional)
BraggLiquidAminosorsun-driedseasalt
Juicethewholetomatoesusingajuicerorpuréetheminablenderand
strain.Setaside.Ina foodprocessor,pulse thediced tomatoes,onion, cucumber,andgreenonionsonlya few times tomixandchop the ingredients,not togrind them. Place the reserved tomato juice, orange and lemon juices,garlic,vinegar,andoil inablender.Add theparsley, tarragon, cumin,basil,cilantro,andcayenneandblendwell.Inalargebowl,combinethechoppedvegetableswiththeblendedsoup.AddtheBraggstotaste.Chillforabout2hoursbeforeserving.
MauiOnionGazpacho
TheMauionionisaspecialthing.ItgrowsupathighelevationsonthesideofHaleakalacrater.Theonioniscrispandsweet,almostlikeanapple.Infact,therearepeopleonMauiwhoeatthemwhole.Mauionionsarewhatmakethissoupsogood.Ifyoudon’thaveaccesstothem,findasuitablesweetoniontoreplaceitwith.
SERVES2TO4
3largetomatoes,plus1tomato,chopped
1Mauionion,diced(about¾cup)andrinsed
1yelloworredbellpepper,seededandcoarselychopped1clovegarlic
1cucumber,peeledandchopped
2tablespoonschoppedfreshdill
Juiceof1lemon
1to2cupsfilteredwater
BraggLiquidAminosorsun-driedseasalt
Using a homogenizing juicer, homogenize the whole tomatoes (youshould have approximately 2 cups). Place the onion, bell pepper, andgarlic ina foodprocessorandpulsea fewtimes toblendslightly.Addthe chopped tomato, cucumber, dill, lemon juice, tomato juice, and 1cupofthewater.Pulseafewmoretimes,untilthinbutstillchunky.Ifthesoupistoothick,addupto1cupoftheremainingwaterandpulsejust once or twice to combine. Do not blend until smooth. Add theBraggstotaste.Serveimmediately.
Borscht
ThisclassiccabbageandbeetsoupispopularthroughoutRussiaandtheSlavicregionofEurope.Borschtishearty,healthy,andfuntosay.
SERVES2TO4
2to3cupschoppedredcabbage
1beet,peeled,shredded,andrinsed
2tablespoonsredmiso
1clovegarlic
1cupfilteredwater
Placethecabbage,beet,miso,garlic,andwaterinablenderandblenduntilsmooth.Pourintobowlsandserve.
Cucumber-DillSoup
Thereisacucumbercalledthelemoncucumberthatisyellowandroundinsteadofgreenandlong.Lemoncucumbersaddanextraflavortothissoup.Ifyoucangetthem,usethem;ifnot,regularcucumberswillwork.
SERVES2TO4
1cupsunflowersprouts
2cupsfilteredwater
1largecucumber,peeledandchopped
2tablespoonslooselypackedfreshdill,plusadditionalforgarnishPinchofnutritionalyeast
BraggLiquidAminos
Place the sunflower sprouts and water in a blender and blend untilsmooth.Addthecucumber,dill,andyeastandblenduntilsmooth.Addthe Braggs to taste. Pour into bowls and serve, garnished with theadditionaldill.
CreamofZucchiniSoup
Creamysoupsofanykindrequiresomekindoffattomakethemcreamy.Avocado,soakednuts,andcoconutarethetraditionalrawsources.Thisrecipeusescashews,which,ofallthenuts,providethecreamiestconsistency.
SERVES2TO4
¼cupsoakedcashews,drained½cupsproutedalmonds2largezucchini,chopped
2tablespoonschoppedfreshcilantro
2tablespoonschoppedfreshflat-leafparsley
2cupsfilteredwater
BraggLiquidAminos
Dulseflakes,forgarnish
Place the cashews and almond sprouts in a blender and blend untilsmooth.Add the zucchini, cilantro, parsley, andwater andblenduntilsmooth. Add the Braggs to taste. Serve in bowls, garnished with thedulseflakes.
CornChowder
OnavisittoGeorgia,afriendofmineturnedmeontorawcornchowder.Itwassummerandcornwasreadilyavailable,soeachnightweexperimentedwithnewevolutionsofcornchowder.Wedecidedthisfinalversionwastheperfectchowder.
SERVES2TO4
½cupsproutedalmonds1cupfilteredwater
1clovegarlic
¼cupcoarselychoppedfreshcilantro
2largecarrots,shredded
1cupcornkernels(approximately2earscorn)
2tablespoonschoppedonion,rinsed
Pinchofnutritionalyeast
BraggLiquidAminos
Place the almond sprouts, water, garlic and cilantro in a blender andblenduntil creamy.Add the carrots, corn, onion, and yeast and blenduntilchunky.AddtheBraggstotaste.Pourintobowlsandserve.
CurriedAlmondSoup
ManyIndianrestaurantsinNewYorkCityusealmondsintheircooking,andthatwastheoriginalinspirationforthisuniqueanddelightfulsoup.
SERVES2TO4
6carrots,plusshreddedcarrot,forgarnish
2cupssproutedalmonds1cupfilteredwater
1teaspoonturmeric
1teaspoonBraggLiquidAminos
1teaspoongroundcumin
1teaspooncurrypowder,or1curryleaf
1teaspoonnutritionalyeast
Usingahomogenizingjuicer,homogenizethewholecarrots(youshouldhaveabout2cups).Placethealmondsandcarrotjuiceinablenderandblend until smooth. Add the water, turmeric, Braggs, cumin, currypowder, and yeast and blendwell. Serve in bowls garnishedwith theshreddedcarrot.
Almond-Onion-ParsleySoup
Analmondcansproutonlyslightlyatroomtemperature.Foralmondstofullysproutandgrowintoatree,theyrequireatemperatureof57°F.Soakedandgerminatedalmonds,however,stillhaveahighernutritionalvaluethantheoriginalnutandarefartastierthanafullysproutedalmond.
SERVES2TO4
1tablespooncuminseeds
½cupsproutedalmonds2cupsfilteredwater
½cuplooselypackedfreshcurlyparsleyleaves,plus¼cupchoppedparsley,forgarnish1teaspoonchoppedfreshoregano
1clovegarlic,crushed
1tablespoonoliveoil
BraggLiquidAminos
⅓cupmincedsweetonion
Using a coffee grinder or small food processor, grind the cumin seedsintoapowder.Placethealmondsandwaterinablenderandblenduntilsmooth.Add the½ cupparsley leaves, oregano, ground cumin, garlic,andoilandblenduntilsmooth.AddtheBraggstotaste.Pourthesoupinto individual bowls, stir in the onion, and garnishwith the choppedparsley.
CauliflowerChowder
Thecauliflowerandalmondsinthiscreamysoupcreateasynergisticcombinationthattastessomethinglikecookedrice.Thischowderisflavorfulandfun.
SERVES2TO4
1cupsproutedalmonds2tablespoonsshreddedcarrot
1cupfilteredwater
2tablespoonschoppedonion,rinsed
1headcauliflower,chopped(about2cups)
2tablespoonsnutritionalyeast
BraggLiquidAminos
Place the almonds, carrot, and water in a blender and blend untilsmooth.Add theonion,cauliflower,andyeastandblenduntilcreamy.AddtheBraggstotaste.Pourintobowlsandserve.
PestoSoup
ThisRawExperiencecreationhasarobustflavorandchunkytexturethatmakeit“soupreme!”
SERVES2TO4
10largefreshbasilleaves
1clovegarlic
¼cuppinenuts
1tablespoonredmiso
1tablespoonnutritionalyeast
2cupsfilteredwater
2cupsdicedtomatoes(about4tomatoes)
¼cupdicedredbellpepper
2tablespoonsshreddedcarrot
2tablespoonsshreddedbeet
2tablespoonsmincedonion,rinsed
1tablespoonBraggLiquidAminos
Basilflowers,forgarnish
Placethebasil,garlic,pinenuts,miso,andyeastinablenderandblendwhilegraduallyaddingthewater.Addthetomatoes,bellpepper,carrot,beet, onion, and Braggs and pulse until chunky. Serve in bowls,garnishedwiththebasilflowers.
PeaSoup
Freshpeasareafunsummertimetreat.Peasstillinthepodarealwaysthesweetest—plusthey’refuntoshuck.
SERVES2TO4
2cupsshelledfreshpeas(approximately2poundspeasintheirpods)½avocado,peeledandpitted
¼cuplooselypackedfreshcilantroleaves,plusadditionalforgarnish1cupfilteredwater
BraggLiquidAminos
Placethepeas,avocado,cilantro,andwaterinablenderandblenduntilsmooth. Add the Braggs to taste. Serve in bowls, garnished with theadditionalcilantro.
CreamofBroccoliSoup
Broccoliandcaulifloweraretwoofthemostbeautifulplantsinnature.Whenflowering,thesemembersoftheBrassicagenushavegiantbulbousflowerheadssurroundedbyolivegreen,cabbagelikeleaves.Broccolistemscanbeusedaswellastheflorets;justpeelthemfirst.
SERVES2TO4
1cupsproutedalmonds3cupsfilteredwater
1smallheadbroccoli,chopped(about2cups)
½cupchoppedredonion
¼cuplooselypackedfreshflat-leafparsleyleaves2tablespoonsnutritionalyeast
1tablespoonBraggLiquidAminos
2tablespoonsmincedonion,forgarnish
2tablespoonschoppedfreshcilantro,forgarnish
Place thealmondsand thewater inablenderandblenduntil smooth.Pourthemixtureintoabowlandstirinthebroccoli,redonion,parsley,yeast, and Braggs. Spoon the soup into individual serving bowls. Topeachwithalittleofthemincedonionandcilantroandserve.
SweetPotatoSoup
Tomakesweetpotatoesmorepalatable,aftershreddingthem,soaktheminwaterwithsomeseasaltforatleast2hours.Thiswillhelppulloutsomeofthestarchytasteandsoftenthepotatoforblending.
SERVES2TO4
2sweetpotatoes,peeledandshredded(about2cups)⅛cupseasalt
3carrots
2seeded,soakeddates,drained¼teaspoongroundcardamom
1cupfilteredwater
BraggLiquidAminos
Placethesweetpotatoesinabowl,coverwithwater,addthesalt,andsoak for at least 2 hours. Drain. Using a homogenizing juicer,homogenizethecarrots(youshouldhaveabout1cup).Placethesweetpotato and the carrot juice in a blender and blend. Add the dates,cardamom,andwaterandblenduntil creamy.Add theBraggs to tasteandserve.
Salads
MixedFieldGreenswithEdibleFlowersShreddedSaladGardenSaladZucchini-SquashSaladWaldorfSaladCorn,Carrot,andPeaSaladCucumber-JicamaSaladDeluxeSaladSproutSaladLittleItalySaladGreenPapayaSaladGreekSaladSeaSaladCreamyColeslawRootSlawTabouli
MixedFieldGreenswithEdibleFlowers
EverywhereIgoIfindgreenstoeat.Wildgreensgrowwithoutanycultivationorhelp.Theyhavesomuchzestforlifethattheytakeoverpeople’sgardens.Intheend,theyjustgetinsultedbybeingcalledweeds.Isay,“Eattheweeds!”Thissaladiseater’schoice.Usewhatyoulike;somegreensarespicy,whileothersarebitterorsweet.Someedibleflowershaveadistinctflavor,whileothersarejustthereforcolor(seehere).Becreativeanddesignasaladthatsuitsyourtastesandismadeofgreensfoundinyourarea.Consultthelistofgreenslistedhereforideas.
SERVESAFLEXIBLEAMOUNTOFPEOPLE
Greensofyourchoice
Edibleflowers,forgarnish
Saladdressingofyourchoice,fordrizzling
Inasaladbowl,makeabedofgreens.Garnishwiththeflowers,drizzlethedressingoverthesalad,andserve.
ShreddedSalad
Quicktomakeandhighlyfilling,saladsofshreddedvegetablesareawelcomesidedishtoanymeal.
SERVES2TO4
3carrots,shredded
2purplepotatoes,shreddedandrinsed
2beets,peeled,shredded,andrinsed
2cupsshreddedcabbage(about½head)
2cupsCarrot-Cashew-GingerDressing
Inasaladbowl,tosstogetherthecarrots,potatoes,beets,andcabbage.Drizzlethedressingontopandserve.
GardenSalad
Thissaladisstandardfareinanyrestaurant.Nothingfancy,nofrills,justyourbasicsidesalad.It’saquickandeasyadditiontoamealthatneedsjustalittlesomethingextra.Makeitwiththefreshestingredientsanditwillbesomethingspecial.
SERVES2TO4
1smallheadredleaflettuce,tornintosmallpieces1smallheadgreenleaflettuce,tornintosmallpieces1cupradish,clover,andsesamesprouts
1cucumber,thinlysliced
2largetomatoes,coredandcutintowedges
2cupsGreenGoddessDressing
2carrots,shredded
Pansyflowers,forgarnish
Ina saladbowl,makeabedof the lettuces and sprouts.Topwith thecucumber and tomatoes and drizzle with the salad dressing. Garnishwiththecarrotsandpansiesandserve.
Zucchini-SquashSalad
Cucurbitssuchassummersquashessometimeshaveabittertastetothem.Toimprovetheirflavorconsiderably,soakthechoppedzucchiniandyellowsquashinwaterwithapinchofsaltandadashoflemonjuice,thenrinsethoroughly.
SERVES2TO4
2zucchini,cubed
2yellowsquash,cubed
1onion,slicedandrinsed
1½cupsAlmond-CuminDressing
Inasaladbowl,combinethezucchini,yellowsquash,andonion.Drizzlethedressingontopandserve.
WaldorfSalad
TheWaldorfsaladwasapopulardishoriginallycreatedfortheWaldorfHotelinNewYorkCity.Thisrawevolutionofthetraditionalsaladistastierthantheoriginalandoffersauniqueflavorcombination.
SERVES2TO4
1smallBelgianendive,separatedintoleaves
1largeheadredleaflettuce
¼cuppeeled,shreddedjicama
3stalkscelery,diced
1apple,coredanddiced
1cupsunflowersprouts
½cupchoppedwalnuts
1cupredorgreengrapes
2cupsWaldorfSaladDressing
Arrange the fivenicestendive leaves into theshapeofa stararoundasaladbowl.Byhand,tearthelettuceleavesintosmallpieces,thenslicethe remaining endive leaves crosswise.Mix together the sliced endiveleavesandthetornlettuceandaddtothesaladbowl.Inanotherbowl,combinethejicama,celery,apple,andsprouts.Place
thejicamamixtureontopofthegreens.Sprinklethewalnutsontopofthe jicamamixture and the greens, then arrange the grapes on top toform a ring. Finish by drizzling the salad with the dressing. Serveimmediately.
Corn,Carrot,andPeaSalad
Thissaladevolvedfromacookeddishusingfrozencorn,carrots,andpeasthatIremembereatingatsummercamp.WhenIfinallygotaroundtomakingit,Iwasamazedathowmuchbetteritwasthantheoriginal.Machine-processed,frozen,thawed,andcookedvegetablesjustdon’tcomparetotheirfresh,naturalcounterparts.
SERVES2TO4
2cupscornkernels(approximately4earscorn)
4carrots,shredded
1cupshelledfreshpeas(approximately1poundpeasintheirpods)1smallonion,dicedandrinsed
Combinealloftheingredientsinasaladbowl,toss,andserve.
Cucumber-JicamaSalad
Thiscoolandcrispsaladisagreatoptionwhenyouwantalivelytexture.Ithasagoodcrunchandisfuntomake.
SERVES2TO4
1cucumber,sliced
1smalljicama,peeledanddiced
1apple,coredanddiced
2stalkscelery,diced
2cupsCreamyHerbDressingorCucumber-DillDressing
Combine the cucumber, jicama, apple, and celery in a salad bowl andgentlytoss.Drizzlethedressingontopandserve.
DeluxeSalad
ThiswasthestandardsaladatTheRawExperience.Manyoftherestaurant’srecipeschangedovertheyears,butthisonestayedthesame.Ifitain’tbroke,don’tfixit.
SERVES2TO4
1headromainelettuce,tornintosmallpieces
1headredoaklettuce,tornintosmallpieces
2heapingtablespoonsalfalfasprouts
2heapingtablespoonsshreddedcarrot
2heapingtablespoonsshreddedbeet
½avocado,peeled,pitted,andthinlysliced
2tablespoonsseeded,choppedyellowbellpepper
2cupsCarrot-Cashew-GingerDressing
Inalargesaladbowl,makeabedofthelettucesandsprouts.Topwiththe carrot, beet, avocado, andbell pepper.Drizzle thedressingon topandserve.
SproutSalad
Thereisnosubstituteforgrowingyourownfood.Havingadailyinteractionwiththeplantsthatultimatelyprovideyouwithfoodandnutritionisoneofthegreatestpleasuresthereis.Sproutsgrowquicklyandeasilyandcanbegrowninanyseasonandinalmostanysituation(seehereforsproutingdirections).Iknowpeoplewhogrowsproutswhilehiking,intheirvehiclewhiletraveling,aswellasintheirkitchen.Sunflowerandbuckwheatgreensaregrowninsoilforafewdaysafterbeingsprouted.Thisrecipeisfulloflifeforceandpackedwithnutrients,andifyouhavegrownthesproutsyourself,youcanbecertainthattheywillcontainlotsofyourlovingenergy,too.
SERVES2TO4
1tablespoonflaxseeds
¼cupfilteredwater
2cupssunflowergreens
2cupsbuckwheatgreens
½cupalfalfasprouts
¼cupwheatsprouts
2tablespoonssunflowersprouts
2tablespoonssesamesprouts
2cupsGreenGoddessDressing
Placetheflaxseedsinasmallbowl,coverwiththewater,andsoakfor15minutes,until theseedshaveabsorbedallof thewaterandagel isformed. Ina saladbowl, createabedof the sunflowerandbuckwheatgreens and alfalfa sprouts. Garnish with the wheat, sunflower, andsesamesproutsandsoakedflaxseeds.Drizzlethedressingoverthesaladandserve.
LittleItalySalad
LittleItalySalad
Thisrichandaromaticsalad—aclassicfromthekitchenatTheRawExperience—makesaheartysidedish.YoucanalsoserveitonabedofgreensanddrizzleitwithItalianDressing.Marinatedportobellomushroomsandsun-driedtomatoeslendameatyflavor.Thetomatoesandblackolivesalsogiveanicecolorcontrast.(Picturedhere)SERVES4
½cupdry-packedsun-driedtomatoes(goldenifavailable)1largeportobellomushroom,stemmedandcutinto½-inchpieces2tablespoonsBraggLiquidAminos
1smallclovegarlic,pressed
2to5basilleaves,coarselychopped
2sprigsoregano,coarselychopped
Juiceof½lemon
¼cuppittedolives,diced
2tablespoonsdicedredbellpepper
2tablespoonsmincedonion
2tablespoonsoliveoil
Placethesun-driedtomatoesinasmallbowl,coverwithwater,andsoakforabout1hour,oruntilsoft.Inanotherbowl,combinetheportobello,Braggs,garlic,basil,oregano,andlemonjuice.Coverandmarinateforatleast 1 hour. Drain the sun-dried tomatoes and slice them into smallstrips. In a separate bowl, combine the sun-dried tomatoes with theolivesandbellpepper.Tokeeptheirflavorfromdominating,rinsetheonionswithwaterina
wire-mesh sieve.Drain themushroommixture, reserving themarinadeforotheruses.Add theonionsand themushroommixture to thebowlcontainingthesun-driedtomatoes.Addtheoliveoilandstirtocombine.
Ifneededforadditionalflavor,add¼cupofthereservedmarinade.
GreenPapayaSalad
IslandpeopleallacrosstheSouthPacific,includingHawaii,eatgreenpapayasalad.Therearetwofruitsreferredtoasgreenpapaya:oneisalong,largepapayathatdoesn’tripenwellandisonlyusedgreen;theotherisjustaregularpapayathatisusedbeforeitisripe.Eithermaybeusedinthisrecipe.Greenpapayahasamuchhigherpapaincontentthanripepapayaandthereforeisevenbetterasadigestivestimulant.Seedsofthegreenpapaya,whendriedandground,makeanexcellentreplacementforblackpepper.Serveasis,orarrangeonabedofmixedgreensanddrizzlewithSpicyPapaya-LimeDressing.
SERVES4
2greenpapayas,peeledandseeded
1yellowbellpepper,seededanddiced
1redbellpepper,seededanddiced
½cupdicedredonion,rinsedanddrained
¼-inchpiecefreshginger
2tablespoonsmincedfreshcurlyparsley
2clovesgarlic,pressed
1freshjalapeñochile,minced
2tablespoonsoliveoil
2tablespoonsapplecidervinegar
3tablespoonsBraggLiquidAminos
Juiceof1lemon
Juiceof1lime
Shred the papaya using a box grater or the shredding blade of a foodprocessor. In a large bowl, combine the papaya, yellow and red bellpeppers, and onion. Finely grate the ginger on a ginger grater or finegratertoextractitsjuice(youshouldhaveabout½teaspoon).Addtheginger juice to the papayamixture alongwith the parsley, garlic, andjalapeño.Seasonwiththeoliveoil,vinegar,Braggs,andthelemonandlimejuicesandserve.
GreekSalad
FromthesalsasofMexicotothetapenadeofItaly,andeventothegreenpapayasaladoftheSouthPacific,everyculturehassomethingtooffertheworldofrawfoodcuisine.ThissaladborrowsfromGreece,whosecuisinefeaturesmanytraditionalsaladswithcheese.ThisclassicGreeksaladutilizesseedcheezeinplaceofdairycheese,andincludesolives,anotherGrecianfoodstaple.
SERVES4
1headromainelettuce
2tomatoes,diced
2cucumbers,diced
½cuppittedanddicedolives
1tablespoonmincedfreshoregano
1tablespoonmincedfreshbasil
1tablespoonflaxoil
1tablespoonBraggLiquidAminos
1tablespoonapplecidervinegar
Juiceof1lemon
¼cupBasicSeedCheeze
Tearthelettucebyhandintobite-sizepiecesandplaceinalargesaladbowl. Add the tomatoes and cucumbers. In a separate bowl, mix theolives,oregano,basil,flaxoil,Braggs,vinegar,andlemonjuice.Addtheolivemixturetothebowlcontainingthelettuceandtoss.Servewiththeseedcheezeontheside,oraddtheseedcheezetothesalad,tosslightly,andserve.
SeaSalad
Thisisamineral-richsaladwithanAsianflair.Seavegetablessuchasseaweedarewildfoodsthatgrowinoceansthroughouttheworld.Ifyoucan,getfreshseavegetablesthatgrowinyourarea.Ifthat’snotpossible,thenpurchasedriedones.Thereisalargevarietyofseaweedsoutthere,soreadthepackageswellandfindoneyoulike.Avoidseaveggiesthatarecookedbeforesundrying.Driedseavegetablessuchasdulse,seapalm,andwakamearealmostalwaysdriedfresh,whilehijikiandarameareusuallycookedfirst.TwogoodsuppliersofrawseavegetablesaretheMendocinoSeaVegetableCompany(www.seaweed.net)andGoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).ServethisdishonitsownoronabedofgreenswithMiso-TahiniDressing.Forindividualservings,servethesaladonalargeredcabbageleaf.
SERVES6TO8
1largeheadredcabbage,shredded
1largeheadnapacabbage,shredded
3largecarrots,shredded
2greenonions,thinlysliced
2cupswetseaweed,rinsedandcoarselychopped,or1cupdriedseaweed,soaked,drained,andchoppedHeaping¼cupsesameseeds(whiteorblackoracombination)1-inchpiecefreshginger
3tablespoonsBraggLiquidAminos
2tablespoonsricewinevinegarorwhitewinevinegarorothervinegarJuiceof1lemon
Juiceof1orange
In a large bowl, toss together the red and napa cabbages. Add the
carrots, greenonions, seaweed, and3 tablespoons of the sesame seedsandmixwell.Finelygratethegingeronagingergraterorfinegratertoextract its juice (you shouldhaveabout2 teaspoons).Place thegingerjuiceinasmallbowlandaddtheBraggs,vinegar,andlemonandorangejuices and stir to combine. Drizzle over the cabbagemixture and tosswell.Garnishwiththeremainingsesameseeds.
CreamyColeslaw
ColeslawhasalwaysbeenoneofthegreatAmericanpicnicfoods.Thisversion’screamyconsistency—theresultofaspecialbalancebetweenitsacidsandoils—anditsflavorofvinegar,tahini,anddatestogetherenhancedbythemustardseeds,makeitaslawtoremember.
SERVES4TO6
DRESSING
½teaspoondriedmustardseeds
3tablespoonsrawtahini
2teaspoonsapplecidervinegar
1teaspoonsun-driedseasalt
2tablespoonsnutritionalyeast
2seeded,soakeddates,drained
1largeheadredcabbage,shredded
1largeheadsavoycabbage,shredded
3carrots,shredded
Toprepare the dressing, using amortar andpestle, crush themustardseeds into a fine powder. Combine the mustard seed powder, tahini,vinegar,salt,yeast,anddatesinablenderandblendwell.In a large serving bowl, toss the red and savoy cabbages with the
carrots.Drizzlethedressingoverthetop,tosswell,andchillfor1hourbeforeserving.
RootSlaw
RootSlaw
Shreddedrootvegetablesofdifferentcolorsmakeforafestiveandbrightsalad.Theyalsoholdtheircolorforalongtime.Rootvegetablesaresturdyandcanbecarvedandshapedinvariouswaystoaddflairandtexturetoadish.Experimentwithdifferentstylesofshreddingandslicingtomakethisdishlookunique.LookforthemirininJapanesemarkets.Yacónisasweettubergrownintropicalenvirons.Ithasasweetflavoralmostresemblingapplesandisquitecrisplikejicama,yetfarmorejuicy.Yacóngrowsfromthereplantedroottopsandtheoffshootsortubersareharvestedinthewinterwhentheflowersdieoff.(Picturedhere)
SERVES4
¼jicama,peeledandshredded
1beet,peeledandshredded
2carrots,shredded
4sunchokes,shredded(optional)
½yacón,shredded(optional)
2tablespoonsnamashoyuorBraggLiquidAminos
2tablespoonsmirin
2tablespoonsflaxoil
Juiceof½lemon
½teaspooncuminseeds,ground
½teaspoonmustardseeds,ground
½teaspoonkelppowder
In a large serving bowl, combine the jicama, beet, carrots, sunchokes,andyacón.Combinetheshoyu,mirin, flaxoil, lemonjuice,cuminand
mustard seeds, and kelp powder in a blender and blend until smooth.Pourthemixtureovertheroots,tosswell,andletsitfor1hour,mixingevery10to15minutesorso.Serve.
Tabouli
IwasintroducedtothistraditionalMiddleEasternvegetariandishbythelittlegyroshopsoftheLowerEastSideinNewYorkCity.Traditionally,tabouliismadefrombulgurorcrushedwheat.Sproutedquinoahasalmostthesametasteandaverysimilarconsistency.Ioriginallymadethiswithgroundsproutedwheat,butthewholesproutedquinoahasmorelifeforce(beingwhole)andissofter.Thequinoaonlyneedstosoakovernightandsitoutandsproutforpartofaday,andthenit’sreadytouse.Blackquinoacanbeusedforthisdishforanexoticlook.
SERVES4
3cupssproutedquinoa¼cupoliveorflaxoil
1teaspoonsun-driedseasalt
2tomatoes,finelydiced
½largeredonion,mincedandrinsed
1greenonion,thinlysliced
1redbellpepper,seededandfinelydiced
½yellowbellpepper,seededandfinelydiced
2or3sprigsmint,coarselychopped
¼cupmincedfreshflat-leafparsley
¼cupmincedfreshcilantro
Juiceof2lemons
Mixedsaladgreens,forliningplatter
In a bowl, mix the quinoa, oil, and sea salt. Stir well. Add in thetomatoes,onion,greenonion,andredandyellowbellpeppers.Mix inthemint,parsley,cilantro,andlemonjuiceandstiruntilthecolorsare
mixedevenlythroughoutthedish.Serveonabedofmixedsaladgreens.
Dressings
WaldorfSaladDressingAlmond-CuminDressingCreamyHerbDressingSweetMustardDressingMiso-TahiniDressingGreenGoddessDressingMango-GingerVinaigretteHerbedVinaigrettePeanut-CurryDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCucumber-DillDressingItalianDressingSpicyPapaya-LimeDressing
WaldorfSaladDressing
ThisWaldorf-styledressingisaperfectreplacementforthetraditionalmayonnaise-baseddressing.Itincludesagreatraw,veganmayoreplacementthatisfurtherenhancedwithorangejuice,dill,andonion,makinganeasyanddeliciousdressingforaWaldorfsalad.
MAKES2½CUPS
RAWMAYONNAISE
½cuprawtahini
¼cupfreshlysqueezedlemonjuice
2tablespoonsapplecidervinegar
2seeded,soakeddates,drained2tablespoonsBraggLiquidAminos,or1teaspoonsun-driedseasalt
¼cupfreshlysqueezedorangejuice
2tablespoonsdrieddill
2tablespoonsmincedonion
1cupfilteredwater
Combineallofthemayonnaiseingredientsinablenderandblenduntilsmooth.Add the remaining ingredients andblenduntil combined.Thedressingcanbecoveredandrefrigeratedforupto2days.
Almond-CuminDressing
Thissimpledressinghasarichandrobustflavor.Cuminseedisthedominantflavor,givingitanearthytaste.
MAKES1½CUPS
½cupsproutedalmonds1cupfilteredwater
2teaspoonsBraggLiquidAminos
1teaspoongroundcumin
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
CreamyHerbDressing
Avocadosarethebestthingtousetomakeacreamydressing.Itisimportanttochoosearich,fattyavocado,notafruity,wateryone.SharwilandHaasavocadosarebothgoodchoices.Ifyoudon’tknowthevariety,it’softenachallengetotellwhatitwillbelikeinside.Sincetherearemorethanthreehundredvarietiesofavocado,it’sbesttotryeverytypeyoucanfind,andonceyoufindoneyoulike,usethesametypeinalloftheavocadodishesyoulike.
MAKES2CUPS
1avocado,peeledandpitted
2tablespoonschoppedfreshflat-leafparsley2tablespoonschoppedfreshcilantro
2tablespoonschoppedfreshbasil
DashofBraggLiquidAminos
1cupfilteredwater
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.
SweetMustardDressing
Thisdressingisspicedbytheseedofthemustardplantandtemperedbythesweetnessofthecarrotjuiceanddates.Usingorangejuicetoreplacethedatesresultsinatangierflavor.
MAKES1½CUPS
4carrots
3seeded,soakeddates,drained,or½cupfreshlysqueezedorangejuice1teaspoongroundmustard
2tablespoonsBraggLiquidAminos,orapinchofsun-driedseasalt1tablespoonnutritionalyeast
Processthecarrotsthroughajuicerintoabowl(youshouldhaveabout1⅓cups).Combinethecarrot juiceandtheremaining ingredients inablender and blend until smooth. The dressing can be covered andrefrigeratedforupto2days.
Miso-TahiniDressing
ThisAsian-styledressingwasbyfarthemostpopularchoiceforsaladsatTheRawExperience.Itissaltyandcreamyandseemstobathethesaladinadivinenectar.Well-aged(twoyearsorlonger)whitemisoiswhatgivestheflavortothisdressing,andthetahiniiswhatmakesitcreamy.
MAKES1½CUPS
2tablespoonsrawtahini
2heapingtablespoonswhitemiso
1seeded,soakeddate,drained1cupfilteredwater
Juiceof1lemon
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto3days.
GreenGoddessDressing
Therearemanydressingsouttherecalled“GreenGoddess.”ThisrecipewastheversionweservedatTheRawExperience.Idon’tknowwhatisinanyoftheotherones,butIdoknowthatthiswascreatedoutofmygarden.Itwascomposedfromthegiftsoftheearthgoddess,andsincethedressingwasgreen,IcalleditGreenGoddess.
MAKES3CUPS
1cupsunflowersprouts
2tablespoonschoppedfreshcurlyparsley
2tablespoonschoppedfreshdill
2tablespoonschoppedfreshcilantro
Juiceof1lemon
2tablespoonsBraggLiquidAminos
1cupfilteredwater
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.
Mango-GingerVinaigrette
ThisAsian-styledressingissweetandtangy.
MAKES2CUPS
1mango,peeledandseeded
3-inchpiecefreshginger,peeledandchopped3tablespoonsapplecidervinegar
1cupfilteredwater
Juiceof1lemon
Combinealloftheingredientsinablenderandblendwell.Thedressingcanbecoveredandrefrigeratedforupto4days.
HerbedVinaigrette
CenturiesagoEuropeansbeganscentingtheiroilsandvinegarswithherbsbyleavingherbsprigstositinglassjarsofoilsandvinegarsformonths,orevenyears,toslowlyextracttheessenceoftheplant.Thisvinaigretteisatributetothattradition.Ifyoulike,keeptheherbswholeandplacealloftheingredientsinacoveredglassjar,leaveittositinacoolplaceforamonthorso,andthenblend.
MAKES¾CUP
¼cupoliveoil
¼cupredwinevinegarorapplecidervinegar2tablespoonsBraggLiquidAminos
1clovegarlic,crushed
3sprigsflat-leafparsley,chopped
4sprigsdill,chopped
3sprigscilantro,chopped
Combinealloftheingredientsinablenderorfoodprocessorandpuréeuntil smooth.Thedressingcanbecoveredandrefrigerated forup to4days.
Peanut-CurryDressing
FromIndiatoThailand,curryisusedinmanycuisines.Currypowderisactuallyamixturemadeofmanyspicesfromavarietyofplants.Turmeric,ginger,ajowan,andotherspicesarealloftenusedtomakecurrypowder.ThereisalsoacurrytreethatproducesaveryaromaticandspicyleafthatisacommoningredientinmanyIndiancurrypowders.
MAKES2½CUPS
1cupsoakedpeanuts,drained1teaspooncurrypowder
1tablespoonBraggLiquidAminos
½-inchpiecefreshginger,peeled
1cupfilteredwater
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
Avocado-ParsleyDressing
Thiscreamydressinghasbothstrongandsubtleflavors.Theparsleygivesthedressinganherbalandearthytone,whilethelemon’saciditycutsthroughthefatoftheavocadoandoffersalightyetsmoothtexture.
MAKES2CUPS
1avocado,peeledandpitted
½cuplooselypackedfreshflat-leafparsleyleaves1tablespoonBraggLiquidAminos
1teaspoongroundcumin
Juiceof½lemon
1cupfilteredwater
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.
Carrot-Cashew-GingerDressing
ThisRawExperienceclassiciszingyandcreamy.Somepeopleeveneatitasasoup.
MAKES2½CUPS
6carrots
1-inchpiecefreshginger
2tablespoonssoakedcashews,drained2tablespoonsBraggLiquidAminos
Process the carrots through a juicer into a large measuring cup (youshouldhaveapproximately2cups).Reserve¼cupofcarrotpulpfromjuicingthecarrots.Processthegingerthroughthejuicerintothebowlofafoodprocessor.Addthecarrotjuiceandthecashewsandprocessuntilsmooth. Add the reserved carrot pulp and Braggs and pulse once ortwicetocombine.Thedressingcanbecoveredandrefrigeratedforupto2days.
Cucumber-DillDressing
Thislightdressingisperfectwhenyouwanttheflavorofthesaladtobestrongerthanthatofthedressing.Itsflavorissweetandsouryetnotoverpowering.
MAKES2CUPS
1cucumber,thicklysliced
¼cupchoppedfreshdill
1tablespoonBraggLiquidAminos
Juiceof¼lemon
1cupfilteredwaterorcucumberjuice(fromabout2cucumbers)
Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
ItalianDressing
Theherbsusedinthisrecipearesomeoftheeasiesttogrowathome.Freshbasil,oregano,cilantro,andparsleycanalladdtrueflavortoyourmeals.Eachalsoproducesaflavorthatmakesabeautifulgarnishandhelpsbringoutthesubtlerflavors.
MAKES2½CUPS
2tablespoonschoppedfreshbasil
2tablespoonschoppedfreshoregano
2tablespoonschoppedfreshflat-leafparsleyJuiceof1lemon
4teaspoonsapplecidervinegar
1tablespoonoliveoil
1tablespoonBraggLiquidAminos
½cucumber,thicklysliced
1tablespoondriedonionflakes
1teaspoonpaprika
1cupfilteredwater
Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.
SpicyPapaya-LimeDressing
ThistraditionalHawaiianIslanddressinghasafruityflavorwitharealkick.
MAKES3CUPS
1mediumtolargepapaya,peeled
Juiceof1lime
1tablespooncayennepepper
1cupfilteredwater
2to3tablespoonsBraggLiquidAminos
Seed thepapaya, reserving2 teaspoonsof theseeds.Place thepapaya,limejuice,cayenne,water,andreservedpapayaseedsinablenderandblenduntilsmooth.AddtheBraggstotaste.Thedressingcanbecoveredandrefrigeratedforupto3days.
Sides
KimcheeTraditionalGuacamoleStarFruitGuacamoleStarFruitSalsaRedPepper–ChipotleSalsaTomatilloSalsaChileMolePeaMoleOnion-WalnutPâtéCashew-BeetPâtéSunnyRedPepperPâtéCarrot-AlmondPâtéUnstuffingCranberrySauceBasicSeedCheezeFestiveSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezeHerbedGarlicSeedCheezeColorfulTofuSaladTapenadeEssenceBreadsHerbedEssenceBreadApple-CinnamonEssenceBreadCarrot-AlmondEssenceBreadFruitandNutEssenceBreadCaraway-OnionEssenceBread
PumpkinButterBabaGhanoushSproutedHummus
Kimchee
Kimchee
KimcheeisanAsianversionofsauerkraut,orfermentedcabbage.Kimcheehasatangyandspicyflavor;itisalsoconsideredahealingfoodbecauseithelpsbringhealthybalancebacktotheintestinalflora.Tostarttheculture,you’llneedatablespoonofpreparedkimchee.Usingsomeofapreviousbatchisbest,butyoucanalsopurchasekimchee—justmakesureit’s“live”(unpasteurized)kimcheeanddoesn’tcontainanysugarorchemicals.(Picturedhere)
SERVES4
½headredcabbage
½headnapacabbage
1-inchpiecefreshginger
1heapingtablespoonredmiso
1jalapeñochile,seededanddiced
1tablespoonpreparedkimchee
Thereare threedifferent traditional stylesofchopping thecabbage forthis dish: (1) Thai style: shred the cabbage using either the shreddingbladeofafoodprocessororahandshredder;(2)Koreanstyle:slicethecabbage using the small slicing blade of a food processor or by handusingasharpknife; (3)Hawaiianstyle:usingablender,homogenizingjuicer,orfoodprocessor,grindthecabbageuntilitbecomesmush.Usingonemethodorsomecombinationofthethree,preparetheredcabbageandthenapacabbage.Placebothcabbagesinalargeceramicbowloratraditionalkimcheeorsauerkrautcrock,andtoss.Inahomogenizingjuicer,juicethegingerand¼cup,firmlypacked,
ofthepreparedcabbage.Placethejuicedcabbageandgingerinabowl,add themiso, jalapeño, andprepared kimchee, and stirwell.Add this
mixture to the tossed cabbage in the bowl and toss well to combine.Coverwithapieceofcheesecloth.Placeasecondbowlofthesamesizeon topof the first. (This secondbowlwillactasaweight.)Leave inawarm (75° to 90°F), dark location for 2 days. When your kimchee isready,itwillsmellstrong.
TraditionalGuacamole
Avocadosmaybethemostcelebratedfruitintheworldofrawfoods.ThistraditionalguacamoleisaMexicanrecipehandeddowntomebymyfriendJosh.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.
SERVES4
2veryripeavocados,peeledandpitted
1largetomato,diced
¼onion,diced
½teaspoonsun-driedseasalt
2tablespoonschoppedfreshcilantro
Juiceof½lemon
Pinchofnutritionalyeast
Pinchofcumin
Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.
StarFruitGuacamole
AgiantstarfruittreebehindtheMauiRawExperienceinspiredthisdeliciousguacamole.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.
SERVES4
2avocados,peeledandpitted
2smallstarfruits,ribsremovedanddiced
1tomatillo,diced
¼cupdicedshallot
1tablespoonBraggLiquidAminos
Juiceof1lemon
2tablespoonschoppedfreshcilantro
Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.
StarFruitSalsa
OnewinterwhilevacationingonMaui,Icreatedthisfabuloussalsa.Ihadanabundanceofstarfruitsandwasgoingtoapotluckgathering.Ihadalreadytastedmangosalsaandpapayasalsa,bothofwhichareHawaiianspecialties,soIdecidedtodiscoverstarfruitsalsa.ThissweetandtangysalsawasahugehitandoftenappearedonthemenuatTheRawExperience.ServethissalsawithFlax-DulseChips.
SERVES4
5starfruits,ribsremovedanddiced
1cuppittedanddicedolives
1smallonion,mincedandrinsed
1½-inchpiecefreshginger
2tablespoonsmincedfreshcilantro
1tablespoonapplecidervinegar
1clovegarlic,crushed
2tablespoonsBraggLiquidAminos
Juiceof1lemon
Bottomhalfofajalapeñochile,seededandminced
Inalargebowl,combinethestarfruits,olives,andonion.Finelygratethe ginger on a ginger grater or fine grater to extract its juice (youshouldhaveabout1tablespoon).Addthegingerjuice,cilantro,vinegar,garlic, Braggs, lemon juice, and jalapeño to the star fruitmixture andmixwell.Coverandletsitintherefrigeratororatroomtemperaturefor1to4hours,untiltheflavorsmingle.Servewithflaxchips.
RedPepper–ChipotleSalsa
Thechipotlechile(adriedandsmokedjalapeño)hasarobustandsmokyflavor.Bothblackandreddriedchipotlesaresold;theredonesseemtohavemoreflavor,buttheblackonesarefarspicier.Thesechilesareavailablepickledandinadobosauce,butonlythedriedchipotlesareraw.
SERVES4
1chipotlechile
5dry-packedsun-driedtomatoes
2redbellpeppers,seededanddiced
1largetomato,cubed
¼cupdicedonion
2tablespoonsmincedfreshcilantro
2leavesfreshbasil
1tablespoonoliveoil
½teaspoonsun-driedseasalt
Juiceof½lemon
In a small bowl, soak the chipotle and sun-dried tomatoes inwater tocoveruntil soft.Drain.Mince the chipotleand sun-dried tomatoesandsetaside.Inalargebowl,mixthebellpeppers,freshtomato,andonion.Inablendercuporblender,mix thecilantro,basil,chipotle, sun-driedtomatoes,andoliveoil.Blenduntil theconsistency is thatofachunkypaste.Addtothelargebowlandmixwell.Addtheseasaltandlemonjuice.Mixwell.Coverandrefrigeratethesalsafor1to4hours,untiltheflavorsmingle.
TomatilloSalsa
Tomatilloshaveahighentertainmentvaluebecausenaturedecidedtomakethisfruitcomecompletewithwrappingpaper.Atomatilloislikeacrossbetweenaberryandagreentomatoandhaspaperyhusksurroundingitsfruit.Servewithslicedveggies(suchassunchokes,carrots,orjicama),fordipping.
SERVES4
1poundtomatillos,huskedanddiced(about3cups)
1cuppittedanddicedolives
½cupdicedyellowbellpepper
¼cupdicedtomato
½cupdicedonion
2tablespoonsmincedfreshcilantro
2tablespoonsBraggLiquidAminos
Juiceof1lime
1habanerochile,seededandminced
Ina largebowl,mix the tomatillos,olives,bellpepper, tomato,onion,and cilantro. Add the Braggs and lime juice and mix well. Add thehabanero to taste. Cover and let sit in the refrigerator or at roomtemperaturefor1to4hours,untiltheflavorsmingle.Servewithslicedveggiesfordipping.
ChileMole
Manyingredientsgointomakingagoodmole.InMexico,chocolateorcacaoistraditionallyusedinitspreparation.Thismolefeaturesarangeofvegetablesandincorporatesmanylayersofflavor.
SERVES4
1largetomato,diced
½redbellpepper,seededanddiced
½purpleoryellowbellpepper,seededanddiced
1mediumavocado,peeled,pitted,andcubed
1½cupscornkernels(approximately3earscorn)
¼cuplooselypackedfreshflat-leafparsleyleaves
¼cuplooselypackedfreshcilantroleaves
½cupdry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2tablespoonsBraggLiquidAminos
2clovesgarlic,pressed
Juiceof½lemon
1teaspoonnutritionalyeast
Pinchofcayennepepper
In a bowl,mix the tomato, bell peppers, avocado, and corn. Place theparsley, cilantro, sun-dried tomatoes, Braggs, garlic, lemon juice, andyeastinablenderandblenduntilcreamy.Seasonwiththecayenne.Addthe blendedmixture to the bowl containing the diced vegetables. Stiruntilalloftheingredientsareevenlycombinedandathickconsistencyisachieved.
PeaMole
Sometimesavocadosaren’tavailable,yetwestillcraveagoodguacamole.Thispeamoleisagreatsubstitutefortheseoccasions.Freshpeasarelessoilythanavocadosbutarejustascreamy.ServewithcucumberslicesorCornChips.
SERVES4
3cupsshelledfreshpeas(approximately3poundspeasintheirpods)¼cuplooselypackedfreshcilantroleaves
Juiceof1lime
Pinchofsun-driedseasalt
Placethepeas,cilantro,limejuice,andseasaltinafoodprocessorandprocessuntilsmooth.Serveinabowl.
Onion-WalnutPâté
Ifirstmadethispâtéusingonlyforaged,wildfoodssuchaswildonions,parsley,Englishwalnuts,andpinenuts,whichallgrowinNorthernCaliforniaandpartsofthePacificNorthwest.Ievenserveditondandeliongreensandnasturtiumleaves.
SERVES2TO4
1smallonion,minced
¼cuplooselypackedfreshflat-leafparsleyleaves
2cupssoakedwalnuts,drained2teaspoonspinenuts,soaked2hoursinwateranddrained
1tablespoonBraggLiquidAminos
2tablespoonsnutritionalyeast
Inahomogenizing juicer,homogenize theonion,parsley,walnuts,andpinenutsintoabowl.AddtheBraggsandyeastandmixwell.Serveinabowl.
Cashew-BeetPâté
Beetshaveahighsugarcontentandcashewsarepossiblythesweetestnut.Togethertheyhelpgivethispâtéapleasantlysweetflavor.Tryservingthiswithcucumberslices.
SERVES4
2cupssoakedcashews,drained2largebeets,peeledandcutintochunks
2largecarrots
¼cupmincedfreshflat-leafparsley
¼cupmincedfreshcilantro
2stalkscelery,diced
½sweetonion,mincedandrinsed
1tablespoonnutritionalyeast
2tablespoonsBraggLiquidAminos
Using a homogenizing juicer with the blank plate in place, or a verystrong food processor, grind the cashews, beets, carrots, parsley, andcilantro. Transfer to a bowl and mix in the celery, onion, yeast, andBraggsandserve.
SunnyRedPepperPâté
Thesunflowerspendsitsdaysfollowingthesunasitjourneysacrosstheheavens.Itisfuntonoticehowsunflowersfaceeastinthemorningandwestintheevening.Thisrecipefeaturessproutedsunflowerseeds.
SERVES4
2cupssunflowersprouts
½cupsoakedalmonds,drained1largeredbellpepper,seededandchopped
1clovegarlic,pressed
2tablespoonschoppedfreshdill
2tablespoonschoppedfreshcilantro
1redonion,mincedandrinsed
Juiceof1lemon
2tablespoonsBraggLiquidAminos
2tablespoonsnutritionalyeast
Inahomogenizingjuicerorfoodprocessor,grindthesunflowersprouts,almonds,bellpepper, garlic, andherbs.Transfer toabowl. Stir in theonion,lemonjuice,Braggs,andyeastandserve.
Carrot-AlmondPâté
Carrot-AlmondPâté
ThispâtéwasthehousestandardatTheRawExperience.Manyoftherestaurant’sdishes,suchasthesamplersupreme,norirolls,andevenour“rawich,”includedthispâté.Thisisaveryversatilerecipe;tryitstuffedinahollowed-outcucumberoralongsideCornChips.(Picturedhere)
SERVES4
9largecarrots
2cupsalmonds,sproutedfor1day¼cuplooselypackedfreshflat-leafparsleyleaves
¼cuplooselypackedfreshcilantroleaves
¼cupmincedonion,rinsed
5tablespoonsBraggLiquidAminos
2tablespoonsnutritionalyeast
1tablespoonoliveoil
Usingahomogenizingjuicerwiththeblankplateinplace,homogenizethecarrots,almonds,parsley,andcilantrointoabowl.Mixintheonion,Braggs,yeast,andoliveoilandserve.
Unstuffing
ForThanksgiving,Ilovetore-createtraditionaldishesinuntraditionalways.ThisunstuffingisahitateveryThanksgivingdinnerI’veattended.
SERVES2TO4
1largeloafor2smallloavesHerbedEssenceBread,crumbled(about4cups)¼onion,mincedandrinsed
2stalksceleryminced
2carrots,shredded
¼cupsunflowerseeds
1teaspooncarawayseeds
2tablespoonsnutritionalyeast
2to3tablespoonsBraggLiquidAminos
Ina largebowl,mixthebreadcrumbs,onion,celery,andcarrots. Inablender cup or a spice grinder, pulverize the sunflower and carawayseeds.Add the seeds to thebowl containing thebread crumbmixture.Add theyeastandup to3 tablespoonsof theBraggs, to taste,and stirwell.
CranberrySauce
Tartandtangy,thiscranberrysauceisawelcomeadditiontoanyfeast.
SERVES4
3cupsfreshcranberries,or1½cupsdriedcranberries,soakedinwateruntilsoftanddrained5seeded,soakeddates,drained1cupsoakedraisins,drained
1teaspoongroundallspice
¼cupfreshlysqueezedorangejuice
Placealloftheingredientsinablenderandblenduntilsmooth.Transfertoabowl,cover,andrefrigerateuntilchilledbeforeserving.
BasicSeedCheeze
Culturedfoodisoneofthefourlivingfoodgroups,alongwithfreshfoods,sproutedfoods,anddriedfoods.Seedcheeze,aculturedfood,isagreatwaytomaintainhealthyflorainyourdigestivesystem.Thisbasicversion,liketofu,isveryversatileandcanbeusedinmanyrecipesthatcallfortofu.Seedcheezecanbemadefromanyseed,althoughsunflowerandpumpkinseedsseemtoworkthebest.Dr.AnnWigmore,themotherofsproutsandwheatgrass,taughtmehowtomakeseedcheezeduringmytimeatherschool,Dr.AnnWigmore’sInstituteforLivingFoodStudies.Thisdishisoneofthefoundationsofthelivingfoodmovement.
MAKES4CUPS
3cupssunflower,pumpkin,orsesameseeds
Filteredwater
1tablespoonRejuvelacorwheystarter(optional)
Place thesunflowerseeds ina½-gallonglass jarand fill the jar to thetop with the water. Cover with a cloth, screen, or mesh and soakovernight.Thenextmorning,drainandrinsetheseeds.Placetheseedsinafoodprocessorandpulsewith2cupsfreshwaterafewtimes,untilchunky.Pourintoacleanjarandcoverwithcheesecloth.Ifdesired,addtherejuvelacorwheystartertomaketheseedsculturefaster.Placethejar in a dark,warm place for 10 to 12 hours, or only 6 to 8 hours ifrejuvelacwasadded.The curds (solid part) and whey (liquid part) should separate. The
seed cheeze should smell slightly sour and cultured, likeyogurt.Drainoff asmuchwhey as you can, reserving it for other uses. Squeeze thecurdsinapieceofcheeseclothtoremovetheremainingwhey.(Ifyoudothisoverabowlyoucansavethiswhey,too.)Thedrycurdsaretheseedcheezeandarenowreadyforuse.Tostoreorshapethecheeze,packitintoabowlorcontainer,cover,andrefrigerateforupto2days.
FestiveSeedCheeze
ThiscolorfulversionofseedcheezeplayedakeypartinTheRawExperience’snorirollsandearnedmanysmilesfromtheresidentsofMaui.
MAKES5CUPS
¼cuppinenuts
2cupsBasicSeedCheeze,preparedusingsunflowerseeds1smallcarrot,shredded
½yellowbellpepper,diced
1smallbeet,peeledandshredded
¼cupmincedonion,rinsed
¼cupmincedfreshflat-leafparsleyleaves
¼cupmincedfreshcilantroleaves
3tablespoonsBraggLiquidAminos
Juiceof½lemon
Pinchofnutritionalyeast
Usingablendercuporblender,grindthepinenutsintoafinepowder.Inalargebowl,combinethegroundpinenuts,seedcheeze,carrot,bellpepper,beet,andonion.Addtheparsley,cilantro,Braggs,lemonjuice,andyeast,andmixwell.Serve.
Pumpkin-CashewSeedCheeze
Thisrecipeincludespumpkinandcheeze.Pumpkinseedsarerichandoilyandaddaheartierflavortothisdish.Tomakepumpkinseedcheeze,justfollowtheinstructionsforBasicSeedCheeze,usingpumpkinseeds.
MAKES3½CUPS
2cupsBasicSeedCheeze,preparedusingsunflowerseeds1cupsoakedcashews,drained½cupBasicSeedCheeze,preparedusingpumpkinseeds
3tablespoonsBraggLiquidAminos
Ina foodprocessor,blendallof the ingredients togetheruntil smooth.Transfertoalargebowlandserve.
RichandCreamySeedCheeze
Avocadotreescangrowalmostanywhere,althoughthey’llusuallyonlybearfruitinthetropics.InNewYorkCity,mymotherhasgrownanavocadotreeformorethantwenty-fiveyears.Itiskeptinsidebecauseavocadosdon’tenjoythecold.Itmayneverfruit,butit’snicetoknowitisthere.
MAKES3CUPS
1avocado,peeledandpitted
2cupsBasicSeedCheeze,preparedusingsunflowerseeds¼cupmincedfreshflat-leafparsley
1teaspoonnutritionalyeast
2tablespoonsBraggLiquidAminos
In a large bowl, mash the avocado. Stir in the seed cheeze, parsley,yeast,andBraggs.Serve.
HerbedGarlicSeedCheeze
Withitsgarlicandbasil,thischeezehasanItalianflair.
SERVES4
5dry-packedsun-driedtomatoes
2cupsBasicSeedCheeze,preparedusingequalamountsofsunflowerandsesameseeds2tablespoonschoppedfreshbasil
2tablespoonschoppedfreshflat-leafparsley
2tablespoonschoppedfreshcilantro
2clovesgarlic,crushed
2tablespoonsBraggLiquidAminos
Inasmallbowl,soakthetomatoesinwatertocoveruntilsoft.Drainandmince.Inalargebowl,combinethetomatoes,seedcheeze,herbs,garlicandBraggs.Mixwellandservewithasmile.
ColorfulTofuSalad
Eyeappealisimportantinanydishyoucreate.Sometimeseyeappealisaboutsymmetryanduseofcomplementarycolors.Inthisdish,thevegetablescreateamedleyofhuesincontrasttothewhitetofubackground;itisbrightandstunningtolookat.
SERVES4
2cupsBasicTofu
1smallcarrot,shredded
2smallbeets,peeledandshredded
½smallonion,diced
½redbellpepper,seededanddiced
1tablespoonBraggLiquidAminos
1teaspoongroundcumin
Inalargebowl,combinethetofu,carrot,beets,onion,andbellpepper.StirintheBraggsandcuminandserve.
Tapenade
Olivesandsun-driedtomatoesaretwooftherichestandmostconcentratedflavorsthatrawfoodoffers.CombiningthetwoyieldsthisclassicItalianspread.ServewithHerbedEssenceBreadorzucchinislices.
SERVES2TO4
8dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained15pittedolives
2tablespoonsBraggLiquidAminos
1clovegarlic
3sprigsbasil
HerbedEssenceBreadorzucchinislices,forserving
Grindalloftheingredientsinafoodprocessoruntilsmooth.Transfertoabowlandserve.
EssenceBreads
Thisbreadwasoriginallycalled“EsseneBread.”TheEsseneswereagroupofpeoplelivingthousandsofyearsagoinPalestine.ThetraditionofmakingEssenebreadisdiscussedintheEsseneGospels,atranslationoftheDeadSeaScrolls.TheEsseneswouldsprouttheirgrains,mashthemup,andsettheminthesuntodry.Thissacredbread-makingtraditionhasbeenhandeddownovertheages.IdecidedtochangethenametoEssenceBreadbecausetheloavesholdtheessenceoflife.Sproutedgrainshaveagreatamountofpotentialenergy,anddryingtheminthesunconcentratestheessentiallifeforcecontainedwithin.EssenceBreadsarecreatedbysproutinggrainssuchaswheat,rye,oat,and
kamutor seeds like buckwheat.These grainsand seedsare thendriedat alowenoughtemperature(108°F)toensureenzymeprotection.EssenceBreadscanbeusedasalivealternativetooverlyprocessedbakedbread,inrawichesor as pizza crusts. You can dry Essence Breads slightly for a soft, doughytexture,ordry thebread totally foracrispy texture thatmakesgreatchipsandcrackersandincreasesitsstoragetime.Grainsareattheirnutritionalpeakwhenthesproutingtailisaslongasthe
grain itself. I recommend processing the sprouted grains through ahomogenizing juicer with the juicing plate and adding a small amount ofwater to keep it lubricated. (Added water is needed only when the grainsaren’talreadymoistandeven—then,just1or2tablespoonspercupofgrainswilldo the job.)Besure toputacontainerwhere the juicenormallycomesouttocatchexcessglutenorwater.Toomuchglutencanbedifficulttopassthroughthebody.Removingtheglutinouspartofthegrainmakesforeasierdigestion, especially of wheat, a grain known for its high gluten content.Buckwheat contains no gluten and makes awesome bread. The pulp thatcomes out of the front of the juicer is the usable part of the grain. If ahomogenizing juicer is unavailable, the grain can be ground in a foodprocessor,addingjustenoughwatertoformasmoothpaste.Thedoughcanbeshapedintoloaves,sticks,orflatcrusts.
HerbedEssenceBread
Breadsmadewithherbsarearomaticandsavory.Inadditiontotraditionalsquareloaves,thisbreadmaybepressedintoflatcirclesorsquares,roundedloaves,orevenstarsorhearts.
MAKES4LOAVES
2cupssproutedgrain,suchaswheat,rye,kamut,quinoa,orbarley2tablespoonsmincedfreshflat-leafparsley
2tablespoonsmincedfreshcilantro
2tablespoonsmincedfreshbasil
¼cupshreddedcarrot
2tablespoonsmincedonion
1clovegarlic,pressed
2cupsflaxseeds
Grind thegrain inahomogenizing juicerandplace it ina largebowl.Addtheparsley,cilantro,basil,carrot,onion,andgarlictothegrainandmixwell. In a blender cupor blender, grind the flax seeds into a finepowder. Add the flax powder to the bowl and mix well. Divide thedoughinto4equalportionsandpresseachintoaloaforanothershape.Using one of the methods described here, dehydrate the bread for 8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
Apple-CinnamonEssenceBread
Thisbreadisagreatbreakfasttreat.Ittasteslikeappleturnovers.
MAKES4LOAVES
4cupssproutedgrain,suchaswheat,buckwheat,orkamut7seeded,soakeddates,drained1cupshreddedapples(1to2apples)
1cupchoppedwalnuts
2teaspoonsgroundcinnamon
Grindthegrain,dates,andapplesinahomogenizingjuicerandplaceina large bowl. Stir in the walnuts and cinnamon and mix thoroughly.Divide the dough into 4 equal portions and press each into a loaf oranothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
Carrot-AlmondEssenceBread
Carrotbreadisverymuchlikeadoughycarrotcake.Thisbreadisagreatbreakfasttreat.
MAKES4LOAVES
4cupssproutedgrain,suchasryeorwheat5seeded,soakeddates,drained1cupsproutedalmonds
2carrots,shredded(about2cups)
2teaspoonssoakedcarawayseeds,drained
Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercuporblender,pulsethedatesandthealmondsuntiltheyforma thick paste. Add the datemixture to the bowl containing the grain.Add the carrots and caraway seeds and mix thoroughly. Divide thedoughinto4equalportionsandpresseachintoaloaforanothershape.Using one of the methods described here, dehydrate the bread for 8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
FruitandNutEssenceBread
Sweetbreadsareespeciallygoodforalmondbutterandjellyrawichesorasasimple,delicioussnack,allontheirown.
MAKES4LOAVES
4cupssproutedgrain,suchaskamutorrye5seeded,soakeddates,drained¼cupsproutedalmonds
¼cupsoakedraisins,drained
2tablespoonschoppedwalnuts
Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercuporblender,pulsethedatesandalmondsuntilchunky.Addthedatemixture to thebowlcontaining thegrain.Addtheraisinsandthe walnuts and mix thoroughly. Divide the mixture into 4 equalportionsandpresseachintoaloaforhalf-domeshape,2to3inchesatpeak.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8 hours and flip. Dry for 12 to 15 hours more, depending on themoistureleveldesired.
Caraway-OnionEssenceBread
Thissavorybreadhasanicespicytastetoit.
MAKES4LOAVES
2cupssproutedgrain,suchasbuckwheatorrye1smallonion,diced
1clovegarlic
¼cupsoakedcarawayseeds,drained
Grind all of the ingredients in a homogenizing juicer, place in a largebowl,andmix thoroughly.Divide thedough into4equalportionsandpress each into a loaf or another shape. Using one of the methodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.
PumpkinButter
Pumpkinsareacucurbitand,likemostoftheircousins,haveaslightlystarchyandbittertastewheneatenraw.Soakingpumpkinscangreatlyimprovetheirflavor.ServethisspreadonFruitandNutEssenceBreadortoppedwithNutCrèmeasadessert.
SERVES4
1pumpkin(approximately3pounds),suchassugarpiepumpkinorsweetpumpkinJuiceof1lemon
1cupsoakedpecans,drained1cupseeded,soakeddates,drained
1teaspoongroundcinnamon
1teaspoonfreshlygroundnutmeg
1teaspoonpurevanillaextract
Peelandseedthepumpkin,reservingtheseedsforanotheruse.Cuttheflesh into chunks (you should have about 4 cups). Place the pumpkinflesh ina largebowl,coverwithwater,add the lemon juice,andsoakovernight.Drainandrinsethepumpkinanddrainagain.In a homogenizing juicer, homogenize the pumpkinwith the pecans
anddatesandplaceinalargebowl.Mixinthecinnamon,nutmeg,andvanillaandserve.
BabaGhanoush
ThisMiddleEasterndishisheartyandearthy.Thelongeryoumarinatetheeggplant,thebetteritgets.ServethebabaghanoushwithSproutedHummus,Falafel,orTabouli.
SERVES4
1largeeggplant,seededandthinlysliced
Generouspinchofsun-driedseasalt
Juiceof1lemon
1clovegarlic,crushed
1teaspoonsproutedcuminseeds¼cuprawtahini
1onion,mincedandrinsed
¼cupmincedfreshflat-leafparsley
BraggLiquidAminos
Puttheeggplantinalargebowl,coverwithwater,addtheseasaltandlemonjuice,andsoakfor4to10hours.(Thiswillhelpcuretheeggplantandimproveitsflavor.)Drain.In a homogenizing juicerwith the blank plate in place, homogenize
theeggplantwith thegarlic andcumin sprouts intoa largebowl.Addthe tahini,onion,andparsleyandmixwell.Stir in theBraggs to tasteandserve.
SproutedHummus
Garbanzobeans,alsoknownaschickpeas,sprouteasilyandquickly.Whensproutinggarbanzos,makecertainnottooverfillthejar.Garbanzosexpandsorapidlythattheycanshatteraglassjar.Thebestflavorcomesfromusinggarbanzosthathavebeensproutedforoneday.
SERVES4
4cupssproutedgarbanzobeans¼cupchoppedfreshflat-leafparsley
1clovegarlic
¼cuprawtahini
¼cupfreshlysqueezedlemonjuice
Sun-driedseasalt
Inahomogenizingjuicerwiththeblankplateinplace,homogenizethegarbanzo beans, parsley, and garlic into a bowl. Place the tahini andlemon juice inablenderandblend. Stir the lemon-tahinimixture intothebeanmixture.Addseasalttotasteandserve.
Entrees
TribalWildRiceSaladMexicanWildRiceandTofuFestiveSproutedWildRiceTamalesTofuLoafAlmond-CornCroquettesSunflower-CarrotCroquettesFalafelMiddleEasternPlateAngelHairwithMarinaraLasagnaPestoPizzaandTraditionalPizzaFocacciaThaiCurryNoriRollsShangriLa
TribalWildRiceSalad
TribalWildRiceSalad
WildricegrowsasaseedalongthebanksoftheGreatLakes.NativeAmericansknownastheChippewastillhand-harvestthewildriceinthetraditionalmanneroftheirtribe:onepersonsteersthecanoewhiletheotherpullstheplantsintotheboat,threshingthericefromitsshaft.Wildriceisoneofthefewseedsthatwillsproutanaerobically(withoutoxygen).Soakthewildricefor3to5days,changingthewatertwiceaday.Lookforhulledhempseedsinhealthfoodstores.(Picturedhere)
SERVES4TO6
DRESSING
4seeded,soakeddates,drained3to5tablespoonsBraggLiquidAminosornamashoyu
Juiceof1lemon
1teaspoonflaxoil
2cupssproutedwildrice1avocado,peeled,pitted,andcubed
1yellowbellpepper,seededanddiced
1Mauiorothersweetonion,mincedandrinsed
1Romatomato,diced
1mango,peeled,pitted,anddiced
¼cuphulledhempseeds
Blackandwhitesesameseeds,forgarnish
Choppedalmonds,forgarnish
Yellowbellpepperstrips,forgarnish
Topreparethedressing,placethedates,3tablespoonsoftheBraggs,thelemonjuice,andflaxoilinablenderandprocessuntilcreamy.Addupto2tablespoonsoftheremainingBraggstotaste.In a large bowl, combine the sprouted rice, avocado, bell pepper,onion,tomato,mango,andhempseeds.Addthedressingandtosswell.Toprepareeachserving,linea2-cupbowlwithplasticwrapandfillwith salad, packing the salad firmly as you go until level. Place anindividualservingplateoverthetopofthebowlandinvert.Setthebowlasideand slowlypeelaway theplasticwrap.Repeat for the remainingservings. Top each with a sprinkling of sesame seeds and almonds.Garnishtheedgesoftheplatewiththebellpepperstripsandserve.
MexicanWildRiceandTofu
Inmanyplaces,riceisastaple,orprimaryfoodsource.Wildriceisveryadaptableandcanbeseasonedwithavarietyofingredients.ThisentréehasadecidedlyMexicanflair.
SERVES4
3cupssproutedwildrice2smalltomatoes,diced
2tablespoonsdicedonion
2tablespoonsmincedfreshcilantro
1redbellpepper,seededanddiced
1yellowbellpepper,seededanddiced
1clovegarlic,pressed
¼cupBraggLiquidAminos,or1teaspoonsun-driedseasalt½teaspoonchilepowder
½teaspooncayennepepper
Juiceof½lime
2cupsBasicTofuorBasicSeedCheeze
In a large bowl, combine the rice, tomatoes, onion, cilantro, bellpeppers,andgarlic.AddtheBraggs,chilepowder,cayennepepper,andlimejuice,andtosswell.Servewiththetofuorseedcheeze.
FestiveSproutedWildRice
Sproutedblacklong-grainwildricehasarobusttasteandsmell.Theseedssproutinwater,whichyouchangetwiceaday.Whentheseedsarerinsed,theearthyaromarisesup.Takeadeepinhalationasyoupouroutthewater,andenjoythescent.
SERVES4TO6
5cupssproutedwildrice½onion,mincedandrinsed
1redbellpepper,seededanddiced
1cupcornkernels(approximately2earscorn)
5tablespoonsBraggLiquidAminos
3tablespoonspaprika
Juiceof1orange
Ina largebowl,combinetherice,onion,bellpepper,andcorn.Stir intheBraggs,paprika,andorangejuiceandserve.
Tamales
ThisrawadaptationoftheclassicMexicandishissimpletomakeandtastesdelicious.
SERVES4
1cupflaxseeds
6cupscornkernels(approximately12earscorn)
1cupdriedcilantro
2teaspoonssun-driedseasalt
2cupsMexicanWildRiceandTofu
1cupRedPepper–ChipotleSalsa
1cupStarFruitGuacamole
In a coffee grinder or food processor, grind the flax seeds into a finepowder. In a food processor, blend the corn, cilantro, salt, and flaxpowderuntilwellcombinedbutstillchunky.Forminto4patties,each½inchthickand6inchesindiameter,arrangeondehydratorsheetsorapieceofwaxedpaperonaflattray,anddryfor8to10hours(seehere).Topeachpattywith½cupoftherice,¼cupofthesalsa,and¼cupoftheguacamole.Enjoy!
TofuLoaf
Thesproutedtofugivesthisdishanicelighttexturewhilestillhavingaverymeatytaste.Foraricherversion,useseedcheeze(anyvariation)inplaceofthetofu.
SERVES4
2cupsBasicTofu
1cupcarrotpulp(fromjuicingcarrots)
½onion,chopped
½stalkcelery,chopped
2clovesgarlic,minced
¼cupmincedfreshflat-leafparsley
¼cuprawtahini
2tablespoonsBraggLiquidAminos
1tablespoonnutritionalyeast
Inalargebowl,combinealloftheingredientsandmixthoroughly.Linealoafpanwithapieceofplasticwrapandpressthetofumixturefirmlyintothepan.Inverttheloafpanontoaplate.Gentlyremovetheloafpanand set aside, thencarefullypeel away theplasticwrap.Alternatively,youcanuseyourhandstoformthetofumixtureintoaloafshape.Serve.
Almond-CornCroquettes
WeservedthisevolutionofcroquettesatTheRawExperienceduringaLivingThanksgivingcelebrationonMaui.
SERVES4
1cupsunflowerseeds
1cupflaxseeds
2cupssproutedalmonds4cupscornkernels(approximately8earscorn)
2tablespoonsBraggLiquidAminos
¼cupdicedonion
Almond-CuminDressing,fordrizzling2loavesCaraway-OnionEssenceBread,forserving
Inacoffeegrinderorfoodprocessor,grindthesunflowerandflaxseedsinto a fine powder. In a homogenizing juicer or a food processor,homogenizeor finely grind the seedpowders, sprouted almonds, corn,Braggs, and onion and place in a large bowl. Form the mixture intosmall,1½-inchloaves.Arrangeonaservingplate,drizzlewiththesaladdressing,andserve,accompaniedbythebread.
Sunflower-CarrotCroquettes
IfirstcreatedthisdelightfullittledishforahousewarmingpartythatIwashaving.Iservedthecroquettesshapedintostarsandhearts,andpeoplelovedthem.
SERVES4
6carrots,chopped
3cupssoakedsunflowerseeds,drained1cupchoppedfreshcilantro
¼cupdicedonion
3tablespoonsBraggLiquidAminos
2tablespoonsnutritionalyeast
Freshherbs(suchasflat-leafparsleyordill),forgarnish
In ahomogenizing juicer, homogenize the carrots and sunflower seedsintoalargebowl.Mixinthecilantro,onion,Braggs,andyeastandformintoshapessuchascircles,stars,orhearts.Arrangeonaservingplatter,garnishwithfreshherbs,andserve.
Falafel
Falafel
ThesefalafelscanbepreparedascrustsforuseintheMiddleEasternPlate,ortheycanbemadeintomoretraditionalfalafelballs.Tomaketheballs,justfollowtheinstructionsbelowbutrollthemixtureinto1-inchballs,thendehydratethemforonly8to10hours.(Picturedhere)
MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS
6cupssproutedgarbanzobeans1cuplooselypackedfreshflat-leafparsleyleaves
1cuprawtahini
1cupfreshlysqueezedlemonjuice
1onion,minced
2tablespoonsgroundcumin
6tablespoonsBraggLiquidAminos,or2tablespoonssun-driedseasalt1cupsesameseeds
Usingahomogenizingjuicerwiththeblankplateinplace,homogenizethe garbanzo beans and parsley and place in a large bowl. Place thetahini, lemon juice, onion, cumin, and Braggs in a blender and blend.Stirthetahinimixtureintothegarbanzopaste.Inaspicegrinder,grindthesesameseedsintoafinepowder.Mixintothegarbanzopaste.Pressinto¼-inch-thickcrusts,each4or8inchesindiameter.Usingoneofthemethodsdescribedhere,dehydrate for12to14hours, flippingat leastonceduringthedryingtime.
MiddleEasternPlate
Thisrecipeusesgarbanzobeanstomakeboththefalafel-stylepizzacrustandthehummusspread.
SERVES4
4falafelcrusts2cupsSproutedHummus
1tomato,diced
¼cupmincedonion,rinsed
2tablespoonsdicedcucumber
2tablespoonsmincedfreshcurlyparsley
4sprigsmint,forgarnish
4blackolives,forgarnish
Placeeachofthefalafelcrustsonanindividualservingplate.Spread½cup of the hummus on top of each crust. Sprinkle the tomato, onion,cucumber,andparsleyevenlyover the topofeachcrust.Garnishwiththemintandolivesandserve.
AngelHairwithMarinara
Ihavealwaysbeenastrongbelieverthatthekeytopastaisinthesauce,notinthepasta.Spaghettiisjustflourandwater,muchlikepapier-mâché.Thenoodlesarejustacarrier.ServewithagreensaladandItalianDressingandHerbedEssenceBreadcutintotriangles.
SERVES4
2largezucchini
1largeyellowsummersquash
1large,fatcarrot
1largeredbeet
Pinchofsun-driedseasalt
2cupsRedSauce
½cuppinenuts,finelyground
½cuppittedandslicedolives
⅛cupchoppedfreshbasil
5dry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychoppedHerbedEssenceBread,cutintotriangles,forserving
Useaspiralizertocreatespaghetti-likestrandsoravegetablepeelertocreate linguini-shaped “pasta” using the zucchini, squash, carrot, andbeet. Rinse the vegetables well and soak in water with the salt for 1hour.Drain.Ineachof4servingbowls,placeone-quarterofthevegetables.Pour
½cupoftheredsauceovereachserving.Topeachservingwithsomeofthepinenuts, olives,basil, and sun-dried tomatoesand servewith the
bread.
Lasagna
OneoftheclaimstofameofTheRawExperiencewasthatwecouldmakeanycooked-fooddishinarawway.Wegotanumberofrequestsforarawlasagnaandcreatedthisrecipeinresponse.Forawhilewecalledit“Living,”buteventuallywewentbacktoitsoriginalname.VersionsofthisdishareservedinrawfoodandvegetarianrestaurantsthroughoutAmerica.
SERVES4TO8
1cupfilteredwater
1cupfreshlysqueezedlemonjuice
3tablespoonsBraggLiquidAminos
1clovegarlic,pressed
1teaspoondriedparsley
1teaspoondriedbasil
1eggplant,peeled
2largezucchini,peeled
1sweetonion,cutintorings
1cupchoppedwalnuts
4cupsRedSauce
2cupsWhiteSauce
Inabowl,combinethewater, lemon juice,Braggs,garlic,parsley,andbasil. Using a vegetable peeler or mandoline with the thinnest blade,slice the eggplant and zucchini lengthwise into long strips. Place theeggplant,zucchini,andonioninashallowdishandpourthelemonjuicemixtureoverthetop.Marinateovernight.In a blender cup or coffee grinder, grind the walnuts into a fine
powder.Moistentheinsideofalasagnadishwithwaterandsprinklethebottomandsidesofthedishwith2tablespoonsofthewalnutpowdertocoat. Cover the bottom of the dish with a layer of the marinatedvegetablesandtopwith1cupoftheredsauceand½cupofthewhitesauce.Repeatthreemoretimes.Topwiththeremainingwalnutpowderandserve,ordehydratefor4hourstoconcentratetheflavorsandthenserve.
PestoPizzaandTraditionalPizza
AtTheRawExperienceinSanFrancisco,wealwayscameupwithdifferentpizzasasadailyspecial,butthesetwowerepermanentlyonthemenu.
SERVES4
4(8-inch)PizzaCrusts(recipefollows)
1cupRedSauce
1cupWhiteSauce
1cupPrestoPesto
½redtomato,diced
½yellowtomato,diced
1onion,mincedandrinsed
1smallbeet,peeledandshredded
½cuppinenuts,ground
5purplebasilleaves,minced
5greenbasilleaves,minced
Placeeachofthecrustsonanindividualservingplate.Spread½cupoftheredsauceovereachoftwoofthecrusts, followedby½cupofthewhite sauce over each. Spread½ cupof the pesto on each of the tworemainingcrusts.Topallfourwiththetomatoes,onion,beet,pinenuts,andbasilandserve.
PIZZACRUSTS
MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS
4cupssproutedwheat1clovegarlic,pressed
¼cupmincedfreshflat-leafparsley
¼cupmincedfreshcilantro
¼cupmincedfreshbasil
¼cupsproutedcuminseeds
¼cupsoakedflaxseeds,drained1beet,peeledandshredded
2carrots,shredded
½cupmincedonion
3tablespoonsBraggLiquidAminos
Using a homogenizing juicer, homogenize the wheat sprouts with thegarlic,parsley,cilantro,basil,andcuminandflaxseeds.Placeinalargebowl and mix in the beet, carrot, onion, and Braggs. Stir until wellmixed, and then press into¼-inch-thick crusts, each 4 or 8 inches indiameter.Usingoneofthemethodsdescribedhere,dehydratethecrustsfor12hours,flippingatleastonceduringthedryingtime.
Focaccia
Focaccia
Thisvegetable-toppedbreadisaclassicItalianmeal.It’slikepizzawithoutthesauces(Picturedhere).
SERVES4
GARLIC-HERBOIL
½cupoliveorflaxoil
1or2clovesgarlic,pressed
4leavesfreshbasil
1teaspoonmincedfreshrosemary
2cupsdry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychopped2redbellpeppers,seededanddiced
10pittedolives,slicedcrosswise
1smallsweetonion,minced
1cuppinenuts,finelyground
½cupchoppedfreshbasil
4(8-inch)PizzaCrustsorHerbedEssenceBreads
TopreparetheGarlic-HerbOil,inabowl,combinealloftheingredients.Coverandallowtositovernight.Inabowl,combinethesun-driedtomatoes,bellpeppers,olives,onion,
pine nuts, and basil. Place each of the crusts on an individual servingplate.Spread¼cupto½cupofthesun-driedtomatomixtureovereachcrust.DrizzleeachfocacciawiththeGarlic-HerbOilandserve.
Clockwise,fromtopleft:TomYum,MellowMelon,ThaiCurry
ThaiCurry
ThailandhasbeenheavilyinfluencedbyIndianculture.India’sreligion,music,andespeciallytheirfoodhaveallbecomepartofThailand’sheritage.CurriesareoftenthoughtofasanIndianthing,butThaiversionsofcurryarejustasdivine.ServethisdishwithTomYum,ifdesired.(Picturedhere)
SERVES4
CURRYSAUCE
1½-inchpiecefreshginger
1cupsoakedpeanuts,drained1cupfresh,finelychoppedyoungcoconutmeat
½cupcoconutwater
1tablespoonrawalmondbutter
2teaspoonsBraggLiquidAminos
1clovegarlic,pressed
1teaspoonturmeric
1teaspooncurrypowder
Juiceof1orange
1Thaichile
¼headcauliflower,diced
1smallcarrot,shredded
¼headredcabbage,shredded
½largecucumber,peeledandcutintohalf-moons
Basilleaves,forgarnish
Mungbeansprouts,forgarnish
Topreparethesauce, finelygrate thegingeronagingergrateror finegrater toextract the juice(youshouldhaveabout1 tablespoon).Placetheginger juice,peanuts,coconutmeat,coconutwater,almondbutter,Braggs,garlic,turmeric,currypowder,andorangejuiceinablenderandblenduntilsmooth.AddtheThaichiletotaste.Placethecauliflower,carrot,cabbage,andcucumberinabowl.Pourthesauceover thevegetables,garnishwith thebasilandbeansprouts,andserve.
NoriRolls
NoriRolls
ThiswasthemostpopulardisheveratTheRawExperience,wherewewouldsometimesmakeuptofiftynorirollsaday.Noricanberolledusingabamboosushimatorbyhand.Onceitisrolled,ittakesskilltocut.Besuretouseawetserratedknifeandtokeeptheseamsidedown.Ittakesskillandpatiencetomasternorirollingandcutting,butonceyoufigureitout,it’sasnap.Noriisveryversatile,andmanydifferentthingscanberolledinside.Experimentwithyourownfavoriteflavors.(Picturedhere)
SERVES4
4sheetsnori(dried,nottoasted)
3cupslooselypackedfieldgreens
1cupFestiveSeedCheeze
1cupCarrot-AlmondPâté
1avocado,peeled,pitted,andsliced
1carrot,cutinto⅛-inch-thickstrips
1beet,peeledandcutinto⅛-inch-thickstrips
1cuplooselypackedsunflowersprouts
¼cupsesameseeds,forgarnish
Foreachroll,placeanorisheetonasushimatorthecounter,shinysidedownwiththeridgesrunningvertically.Layafewgreensonthesheet1inchfromoneedge.Coverwith¼cupoftheseedcheezeand¼cupofthe pâté. Topwith one-quarter each of the avocado, carrot, beet, andsprouts.Fold thenori sheet inhalfand firmlyenvelop thecontentsbytucking the folded sheet edge underneath the contents. Roll the norisheetintoacylinder,wrappingthecontentsfirmly.Moistentheoutsideedgeofthenorisheetandseal.Letsit,seamsidedown,for2minutes.
Cutinto8to10servingpieceswithawetserratedknife.Servegarnishedwiththesesameseeds.
ShangriLa
ThemysticlandoftheimmortalsisknownintheFarEastasShangriLa,andthisdishwilltransportyouthere.ThisAsian-inspireddishisadeliciousremedyforastir-frycraving.Whenitwasfirstinvented,itwasactuallycalled“Stir-Free.”
SERVES4
¼cupBraggLiquidAminos
1½cupsfilteredwater
Juiceof1lemon
1headbroccoli,chopped
1largecarrot,shredded
½smallheadnapacabbage,shredded
SEVEN-STARSAUCE
3-inchpiecefreshginger
1cuppinenuts,soaked2hoursanddrained
4seeded,soakeddates,drained2tablespoonsrawtahini
2tablespoonswhitemiso
Filteredwaterasneeded
¼cupchoppedgreenonion,forgarnish
1tablespoonblacksesameseeds,forgarnish
In a large bowl, combine theBraggs,water, and lemon juice.Add thebroccoli,carrot,andcabbage.Letsitfor1hourorupto10hours.
Topreparethesauce,finelygratethegingeronagingergraterorfinegrater toextract its juice(youshouldhaveabout2 tablespoons).Placethe ginger juice, pine nuts, dates, tahini, and miso in a blender andblend,addingwaterasneededtocreateacreamyconsistency.Drain themarinatedvegetables and transfer to a servingbowl.Pourthe sauce over the vegetables and mix well. Garnish with the greenonionandsesameseedsandserve.
Desserts
CarobDevastationBrowniesRawFruitPiesCoconutCustardLemonBarsFrozenFudgeBananaBreadOat-DateRawiesSesameRawiesCarob-HazelnutTorteBlissBallsCashewSauceBuckiesUltimateSundaeCarrotKakeSix-LayerCarobKakeAppleKake
CarobDevastation
Thecreationofthisrecipewasacelebratorymomentintheworldofrawcuisine.IalwaystoldstoriesaboutacakeIlovedcalled“chocolatedevastation,”whichwasservedatanupscalerestaurantnamedLuma,inNewYorkCity.AtTheRawExperience,wecameupwiththisrawversionofacarobcake.IdubbeditCarobDevastationinhonorofmyfavoritecake,anditbecameapermanentfeatureonourmenu.
SERVES8TO10
1cupsproutedalmonds2cupsseeded,soakeddates,drained1cupsoakedraisins,drained
1tablespoonpurevanillaextract
3cupscarrotpulp(fromjuicingcarrots)
2cupschoppedwalnuts
2cupssunflowerseeds
1cupfresh,finelychoppedcoconutmeat
1cuprawcarobpowder
2cupsNutCrème
Ina foodprocessor,grindthealmonds,dates, raisins,andvanilla. Inalarge bowl, mix the carrot pulp with the almond mixture. In a foodprocessor,grindthewalnutsandsunflowerseedsintoafinepowder.Inaseparate bowl, mix the powdered walnuts and sunflower seeds, thecoconut,andcarob.Graduallyadd thedrycoconutmixture to thewetalmondcarrotmixtureandstirwell.Onaservingplate,formintoacakeshapeandspreadthenutcrèmeoverthetop.
Brownies
Brownies
ThesebrownieswereoneofthefirstrawdessertsIattempted,thankstomyfriendSena,whotaughtmehowtomakethem.WheneverIvisitedherhouse,shewouldhavetheseintherefrigeratorwaitingforme.(Picturedhere)
SERVES8TO10
2cupsdriedfigs,soakedinwateruntilsoftanddrained2cupsseeded,soakeddates,drained
2cupssproutedalmonds½cuprawcarobpowder
2tablespoonspurevanillaextract
2cupsNutCrème
Inahomogenizingjuicerwiththeblankplateinplace,homogenizethefigs, dates, and almonds into a bowl. Add the carob powder and thevanilla andmixwell. Form¼cupof themixture into a1-inch squareand drizzle 2 tablespoons of the nut crème on top. Repeat for theremainingbrownies.Refrigerateovernightbeforeserving.
RawFruitPies
Nooneisreallycertainwhomadethefirstrawfruitpie.IlearnedfromLennyWatson,LennylearnedfromViktorasKulvinskas,andwhoknowswhereViktorasfoundoutaboutit—Ihaven’taskedhimyet.AllIknowisthatitjustkeepsgettingbetter.OurpiesatTheRawExperiencewere“tolivefor,”andmanyknewusasthefolkswhoputthepieinPaia.Thesepierecipesbelowarereallyjustguides.Becreativeandyourtalentwillamazeyou.
SERVES8(MAKESONE9-INCHPIE)
CAROBALMONDCRUST
1cupsproutedalmonds5seeded,soakeddates,drained¼teaspoongroundcinnamon
¼teaspoongroundallspice
1tablespoonrawcarobpowder
WALNUTZINGCRUST
1cupsproutedwalnuts5seeded,soakeddates,drained¼teaspoongroundcinnamon
¼teaspoonfreshlygratedlemonzest
PRALINECRUST
1cupsproutedpecans5seeded,soakeddates,drained¼teaspoonpurevanillaextract
¼teaspoonfreshlygroundnutmeg
NUT-FREECRUST
1cupdriedbananapieces
5seeded,soakeddates,drained¼teaspoongroundcinnamon
¼teaspoongroundallspice
Oil,forgreasingpan(optional)
Rawcarobpowder,fordusting
NUTCRÈME
5dates,seeded
1cupfilteredwater
1cupsoakednuts(suchascashews,almonds,orhazelnuts),drained
4cupsfreshfruitpieces(suchasblueberries,papaya,banana,cherimoya,sapote,orshreddedcoconut)½cupberries,forgarnish
1papaya,peeled,seeded,andsliced,forgarnish
Toprepareanyofthefourcrusts,placealloftheingredientsinafoodprocessorandpulseafewtimestocombine.Continuegrindinguntilthemixtureformsathickpaste.Oilormoistenwithwatera9-inchpieplateandsprinklewiththecarobpowdertocoat(thecarobpowderkeepsthepiecrustfromstickingtotheplate).Formthecrustmixtureintoaballand press it from the center of the pie plate out toward the edges,spreadingasevenlyaspossible.Setaside.Topreparethenutcrème,placethedatesinasmallbowl,coverwiththewater,andsoak forabout1hour,oruntil soft.Drain, reserving¼cupoftheliquid.Placethedates,reservedliquid,andnutsinablenderorblendercup,andgrinduntilsmooth.Topreparethefruit,youmaysliceit,puréeit,leaveitwhole,oranycombinationofthethree.Fillthepiecrustwiththepreparedfruit.Topwith the nut crème and garnish with the berries and papaya slices,arrangedinasunburstformation.
CoconutCustard
ThissmoothandcreamydessertisaHawaiianspecialty.InoldHawaii,itwasacustomtoplantfivecoconuttreesforeachchildborn.Thiswastoprovideallofthebasicfood,clothing,andsheltertheywouldneed.TodaythereisanabundanceofcoconutsinHawaii,andthiscustardisatrue“localkine”recipe.
SERVES2TO4
2dates,seeded
½cupfilteredwater
2cupsfresh,finelychoppedyoungcoconutmeat
1teaspoonpurevanillaextract
Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inablendercuporsmallfoodprocessor,blendthedatesalongwiththeirsoakingwater,thecoconut,andthevanillaintoasmooth custard. Spoon into individual bowls, refrigerate until chilled,andserve.
LemonBars
Theseeasysnackbarsdryquicklyandhaveatangy,sweetflavor.
SERVES4
1cupsproutedoats1cupsoakedalmonds,drained½cupseeded,soakeddates,drained
3tablespoonsfreshlygratedlemonzest
Juiceof1lemon
Usingahomogenizing juicer,homogenize theoats,almonds,anddatesuntilsmooth.Transferthemixturetoalargebowlandmixinthelemonzestandjuice.Pressevenlyintoan18-inchdehydratortray,spreadingit½ inch thick.Usingoneof themethodsdescribedhere, dehydrate thebarsfor18hours.Cutoutofthetrayintobarsanddrylonger.Thebarsshouldn’tbesupersticky.Refrigerateuntilchilledandserve.
FrozenFudge
Thisfudgeissweetandsemiaddictive.Manyofmystudentshavethisrecipeandmakeitadailystapleintheirhomes.Thisstufftastessogoodandmeltsinyourmouth—justbecarefulnottoeattoomuch!
SERVES6TO10
1cupdates,seeded
1½cupsfilteredwater
1tablespoonpurevanillaextract
1½cupsnutbutter(suchasalmondorhazelnut)
1½cupsrawcarobpowder
½cupdriedshreddedcoconut
Placethedates inabowl,coverwiththewater,andsoakforaboutanhour, or until soft. Drain, reserving the liquid. Place the dates andvanilla inablenderandblenduntilsmooth,slowlyaddingthesoakingwaterasneededtoformacreamyconsistency.Transferthedatemixturetoa largebowl,add thenutbutter, and stir to combine. Ina separatebowl,mixthecarobandcoconut.Graduallyaddthedrycarobmixtureto the wet date mixture. Stir well. Press evenly into a 10 by 18-inchbrowniepan,1inchthick,andfreezeuntilfirm,about3hours.Toserve,cutinto1-inchsquares.
BananaBread
Bananasareactuallyanherbplant,notafruit,andweeatitsfloweringstalk.Therearehundredsofvarietiesofbananas,andtheygrowwildalloverMaui.Abananatreecangrowfromseedtofruitinjustninemonths.Theseprolifictreesprovideanexcellentsourceofnourishmentandenergy.Thisistruegorillafood.
SERVES4
½cupseeded,soakeddates,drained4to6bananas,peeledandthicklysliced(about4cups)1cuprawwheatgerm
1cupsproutedoatsorbuckwheat
Inafoodprocessor,blendalloftheingredientsuntilwellcombinedbutstill chunky. Form the mixture into small patties and place on adehydratortray.Usingoneofthemethodsdescribedhere,dehydratefor18hours,flippingatleastonceduringthedryingtime,andthenserve.
Oat-DateRawies
It’sgreattobeabletomakequickandtastydesserts.Thesesimpletreatskeepwellandarefabuloustobreakoutwhenunexpectedcompanystopsinforarawieandaglassofnutmylk.
SERVES4TO6
2cupssproutedoats1cupseeded,soakeddates,drained1cupsoakedraisins,drained
1tablespoongroundcinnamon
Using a homogenizing juicer, homogenize the oats and dates untilsmoothandplaceinalargebowl.Stirintheraisinsandcinnamon.Foreach rawie, form 2 tablespoons of the dough into a ball, place on adehydrator tray, and press into a ½-inch round. Repeat for theremaining rawies.Usingoneof themethodsdescribedhere,dehydratetherawiesfor18hours,oruntildry,andthenserve.
SesameRawies
SesameRawies
Thesesweetlittlerawiesarequickandeasytomakeandhaveagreatcrunchwhenfullydried.(Picturedhere)
SERVES4TO6
2cupssproutedsesameseeds1cupsunflowersprouts
1½cupsseeded,soakeddates,drained1tablespoonpurevanillaextract
Pinchofblacksesameseeds,forgarnish
Using a homogenizing juicer, homogenize all of the ingredients untilsmooth and place in a large bowl. Form into ½-inch balls and placethem on a dehydrator tray. Using one of themethods described here,dehydrate theballs forabout12hours,oruntil firm.Garnishwith thesesameseeds,andthenserve.
Carob-HazelnutTorte
WhenIwasvisitingSanFranciscoin1995,IhelpedthiscrazycatJulianostartarestaurantcalledRAW.Eventually,IboughtRAWandturneditintoTheRawExperience,butbeforethen,whenRAWwasbeingborn,oneofthefirstthingsInoticedwasthatJulianohadnodessertsonthemenu.IinventedthistorteanditbecamethefirstdessertservedatRAW.Soonafter,IwasaskedtoprinttherecipeintheSanJoseMercuryNews.Ireceivedhundredsofcallsaboutitfrompeoplewholovedit.ThisrichandfillingtreatbecameastandardatTheRawExperience.
SERVES8TO12
2cupsseeded,soakeddates,drained3cupsoakedhazelnuts,drained
1cuprawcarobpowder
½cupdriedshreddedcoconut
2tablespoonspurevanillaextract
2cupsNutCrème
1cupCarobSauce
1cupblackberries,forgarnish
Mintleaves,forgarnish
Using ahomogenizing juicer, homogenize thedates andhazelnuts andplace in a large bowl.Mix in the carob powder and coconut.Add thevanilla and mix. Using wet hands, roll the mixture into a ball. On aservingplate,presstheballintoaflatcircle,1inchthick.Topwiththenut crèmeanddrizzlewith carob sauce.Garnishwith theblackberriesandmintleaves.
BlissBalls
ThisrecipeforthesefantasticlittletreatsisoneoftheoldestrecipesIknow.Asachild,Ilearnedtomakenut-butterrefrigeratorballs.TheseBlissBallsaretherawevolutionofmymother’srecipe.Manypeopletellmeoftheblissfulexperiencetheygetfromeatingthismostdelectableofdesserts.
SERVES4TO6
1cupsproutedoatsorBuckies
1cupseeded,soakeddates,drained1cuprawnutbutter(suchasalmondorhazelnut)
½cupsoakedraisins,drained
1teaspoonpurevanillaextract
¼cuprawcarobpowder
1tablespoongroundcinnamon
1cuprawwheatgermorsunflowerseeds,groundintoafinepowder(ifneededtodryoutmix)1cupsesameseeds
In a food processor, mix the oats, dates, nut butter, raisins, vanilla,carob, and cinnamon. Add the wheat germ only if the oat mixture isrunny.Theoatmixtureshouldbetacky, likecookiedough.Spreadthesesame seeds on a tray or plate. Roll the nutmixture into 1-to 2-inchballs,thenrolltheballsinthesesameseedstocoatandserve.
CashewSauce
Thisfabuloussauceisasmootherversionofourstandardnutcrème.Usethisoneonanydessert,orjustdipFruitRawiesinit.
MAKES2CUPS
1cupsoakedcashews,drained4seeded,soakeddates,drained
1teaspoonpurevanillaextract
¼cupfilteredwater
Combinealloftheingredientsinafoodprocessororblenderandblenduntilsmooth.
Buckies
Thisrecipeisoneofthegreatesteverinvented.Buckiesareasproutedbuckwheatsnacktreat,cereal,saladtopping,andmore.Theirnutritionalvalueisveryhighandthetasteisdelectable.Thisispossiblythecrunchiesttreatintheworldofrawfoods.
SERVES4
2cupsdates,seeded
2cupsfilteredwater
1teaspoonpurevanillaextract
4cupssproutedbuckwheat,welldrained
Place thedates in abowl, coverwith thewater, and soak for about1hour,oruntilsoft.Drain,reserving½cupoftheliquid.Placethedates,reserved liquid, and vanilla in a blender and blend. Pour the datemixture into a large bowl, add the buckwheat sprouts, and mix well.Using one of the methods described here, spread the mixture ½ inchthickontheappropriatedryingsurfaceanddehydratethebuckiesfor7to10hours.Crumbleapartanduseasatoppingorjusteatasasnack.
UltimateSundae
SomethingsimilartothisgreatdessertrecipecamewithmyChampionJuicer.Itisnicetoknowthatthepeoplewhomakethisveryversatilejuicerenjoythesimplicityofrawicecream.Thisdessertisatruewinner.
SERVES2TO4
6bananas,peeled,frozen,andthicklysliced
11strawberries,frozen
2cupsfresh,finelychoppedcoconutmeat
2cupsCashewSauceorCarobSauce
Berriesorchoppedwalnuts,forgarnish
Usingahomogenizingjuicerwiththeblankplateinplace,homogenizethe bananas, strawberries, and coconut separately. Transfer equalamounts of each homogenized fruit to individual bowls. Stir thehomogenized fruits in eachbowluntil swirled.Topeachwith someofthecashewsauceandberries,orcarobsauceandcrushedwalnuts,andserveimmediately.
CarrotKake
Thisdeliciousdessertisassimpleascanbe.Carrotpulp(thepartthatisleftwhenjuiceisremoved)isaveryversatilesubstancethatissweet,light,andeasytoform.Thisrecipeisaperfectwaytomakeuseofitsmanyvirtues.
SERVES8TO12
FROSTING
1½cupssoakedcashews,drained½cupseeded,soakeddates,drained
¼cupfreshlysqueezedlemonjuice
1tablespoonpurevanillaextract
3cupssproutedalmonds2cupsseeded,soakeddates,drained
2cupssoakedraisins,drained
6cupscarrotpulp(fromjuicingcarrots)
1tablespoonfreshlygratedlemonzest
1tablespoonfreshlygratedorangezest
1tablespoongroundcinnamon
½tablespoonfreshlygroundnutmeg
1tablespoongroundcardamom
To prepare the frosting, place the cashews, dates, lemon juice, andvanillainablenderandblenduntilsmooth.Setaside.To prepare the kake, using a homogenizing juicer, homogenize the
almonds,dates,andraisinsintoalargebowl.Addthecarrotpulp,lemonandorangezests,cinnamon,nutmeg,andcardamom,andmixwell.Onaserving plate, form into a cake shape and top with the frosting.Refrigerateuntilchilledbeforeserving.
Six-LayerCarobKake
Thisfabulouscakewasoriginallycreatedforawedding.Thesecakescanturnoutbeautifullyifyoudecorateandgarnishthemwell,sobeartistic.
SERVES10TO12
6bananas
2cupsseeded,soakeddates,drained½cuprawwheatgerm
2cupsrawcarobpowder
1cupsproutedwalnuts
CAROBSAUCE
4seeded,soakeddates,drained
¼cuprawcarobpowder
2tablespoonsoliveoil
3cupsNutCrème
Using a homogenizing juicer, homogenize the bananas, dates, wheatgerm,carob,andwalnutsintoabowl.Dividethedoughintosixequal-sizeballsandformsixround,flatlayersofsimilarwidthanddiameter.Using one of themethods described here, dehydrate the dough for 12hours,oruntildry.Topreparethesauce,placethedates,carobpowder,andoliveoilina
blendercuporblenderandblendwell.Toassemblethecake,placeoneofthesixlayersonaplate.Spread½
cupofthenutcrèmeoverthelayer.Continuelayering,alternatingcakeandfrosting,withthenextfivelayers.Generouslyfrostthetopandsidesofthecake.Drizzlewiththecarobsauceandserve.
AppleKake
Thisultimatelyhealthycakeisalightandspicydessertthatletsyouhaveyourcakeandeatit,too.
SERVES4TO6
1cupflaxseeds
½-inchpiecefreshginger
1cupsproutedoats1cupseeded,soakeddates,drained1teaspoongroundcinnamon,plusadditionalforgarnish1teaspoonfreshlygroundnutmeg
1tablespoonfreshlygratedlemonzest
2apples,peeled,cored,andshredded(about1½cups)NutCrème(optional)
Inaspicegrinderorblendercup,grindtheflaxseedsintoafinepowder.Finely grate the ginger on a ginger grater or fine grater to extract thejuice (youshouldhaveabout1 teaspoon). Ina foodprocessor,processthe flax seedpowder,ginger juice,oats,dates, cinnamon,nutmeg,andlemon zest until smooth. Transfer to a bowl and fold in the shreddedapples.Formthemixtureintoacakeshape,4inchesthickand9inchesin diameter. Using one of the methods described here, dehydrate thecakefor4to6hours,untilithasadryouterlayerandfeelsfirmtothetouch. Frostwith thenut crème, sprinkle cinnamonon top to garnish,andallowtosetintherefrigeratorforabout2hoursbeforeserving.
ReadingList
Followingisalistofsomebooksaboutorrelatingtorawfoods.Someofthetitlesareoutofprint,butyoumaybeabletospecialorderthemviabooksellersorfindtheminused-bookstores.
FruitarianismandPhysicalRejuvenationbyO.L.M.Abramowski,MD
LightEatingforSurvivalbyMarciaAcciardo
BlatantRawFoodistPropagandabyJoeAlexander
JuelAnderson’sSeaGreenPrimer:ABeginner’sBookofSeaweedCookerybyJuelAnderson
Nature’sFirstLawbyStephenArlin,FouadDini,andDavidWolfe
TheGardenofEdenRawFruitandVegetableRecipesbyPhyllisAvery
BooksbyElizabethBaker:UnCookbookGourmetUnCookbook
Digestion,Assimilation,Elimination,andYoubyEdBashawandMichaelDiogoBooksbyVictoriaBidwell:GetWellRecipesfromtheGardenofEdenSimplyGood
EatingWithoutHeatingbySergeiandValyaBoutenkoBooksbyPaulBragg:SouthSeaCultureoftheAbdomenSaltFreeHealthSauerkrautCookbook
LivingFoodsforRadiantHealthbyElaineBruce
RegenerativeDietbyDr.JohnR.Christopher,N.D.,M.H.
RejuvenationDietbyDr.J.Christopher
LivingFoodsforOptimumHealthbyBrianClement
LivingFoodsLifestylebyBrendaCobb
RainbowGreenLive-FoodCuisinebyGabrielCousens
HowtoDryFruitbyDeannaDeLong
LivingFoodsbyGeorgeandDorisFathman
TheRawFoodPrimerbySuzanneAlexFerrara
FeastingonRawFoodsbyCharlesGerras
StalkingtheWildAsparagusbyEuellGibbons
CompleteNutritionalHealthFactsbyHealthResearch
TheSecretsofSpirulinabyChristopherHills
ILiveonFruitbyEssieHoniballandTerryC.Fry
EnzymeNutritionbyDr.EdwardHowell
EydieMae’sNaturalRecipesbyEydieMaeHunsburgerandChrisLoeffler
DelightsoftheGardenbyImarHutchins
BooksbyBernardJensen:TheRealSoupandSaladBookBlendingMagicTheHealingPowerofChlorophyll
TheLifeFoodRecipeBookbyAnnieandDavidJubb
SweetTemptationsbyFrancesKendall
LiveFoodJuices
byH.E.Kirshner
FruittheFoodandMedicineforManbyMorrisKrok
BooksbyViktorasKulvinskas:Survivalintothe21stCenturyLoveYourBodySproutfortheLoveofEveryBodyLifeinthe21stCentury
VibrantLivingbyJamesLevin,MD,andNatalieCederquist
Elaina’sPureJoyKitchenbyElainaLove
DryIt—You’llLikeItbyGenMacManiman
WheatgrassJuice:GiftofNaturebyBetsyRussellManning
BooksbyElysaMarkowitz:WarmingUptoLivingFoodsLivingwithGreenPower
RawsomebyBrigitteMars
MetaphysicsofRawFoodsbyStellaMcDermott
BooksbySteve“theSproutman”Meyerowitz:Sproutman’sKitchenGardenCookbook
RecipesfromtheSproutmanWheatgrass:Nature’sFinestMedicine
SproutsbyEstherMunroe
TheRawLifebyPaulNison
RawFoodTreatmentofCancerbyKristineNolfi,MD
TheCompleteBookofSpicesbyJillNorman
BooksbyFrédéricPatenaude:TheRawSecretsSunfoodCuisine
HookedonRawbyRhio
DiningintheRawbyRitaRomano
Herbs&ThingsbyJeanneRose
SoupsAlivebyEleanorRosenast
VitalCreationsbyChadSarnoCerealGrassbyRonaldSeibold
RawGourmetbyNomiShannon
AngelFoodsbyCherieSoria
RawKidsbyCherylStoycoff
BooksbyEdmondBordeauxSzekely:EsseneGospelofPeaceScientificVegetarianismTheBookofLivingFoodsTheEcologicalHealthGarden
TropicalFruitbyDesmondTate
RawbyCharlieTrotterandRoxanneKlein
LivingCuisinebyRenéeUnderkoffler
TheGreatExoticFruitBookbyNormanVanAken
TheOriginalDietbyKarenCrossWhyte
BooksbyDr.AnnWigmore:BeYourOwnDoctorTheWheatgrassBookTheSproutingBookTheHealingPowerWithin
HealYourBodyRecipesforaLongerLifeNaturama
TheCompleteBookofRawFoodbyvariousauthors
Glossary
ACIDOPHILUS:Atypeofhelpfulbacteriausedindigestion.
AMYLASE:Adigestiveenzymefoundinsaliva.
ASSIMILATION:Theabilitytoreceivenutrients.
BIOACTIVE:Foodwithitslifeforce.
BIODYNAMIC:Awayoforganicfarming.
BIOGENIC:Promotinglife.
CHARGE:Toinduceanelectricalcurrentandstoreit.
COMPOST:Thebreakdownoforganicmaterials.
CONVENTIONALLYGROWN:Grownwithchemicalsandpesticides.
CULTIVATED:Grownforthepurposeofeating.
CULTURED:Foodwithhealthybacterialivingonit.
DEHYDRATED:Foodwithwaterevaporatedfromit.
ELIMINATION:Theexpulsionofwastematterfromthebody.
ENEMA:Amethodofcleansingthecolonusingwater.
ENZYME:Substancethatsplitsfoodintoitsvitalparts.
EVAPORATE:Toremovewaterbyusingwarmth.
EXFOLIATE:Stimulatingtheskintoreleasetoxins.
FASTING:Theremovalofsomethingfromdailypractice.
FECALMUCOIDMATTER:Oldmaterialstucktothecolonwalls.
FORAGING:Findingwildfoodorquestingforfood.
FRUIT:Anywater-richfoodsurroundingaseed.
GERMINATION:Thebeginningprocessofsprouting.
GRAIN:Anyaffixedhullseedthatgrowsasagrass.
HERB:Anygreenplantwhoseleavesareedible.
HYBRID:Anyfoodthathasbeenbred.
INTENTION:Thefocusofpositiveenergytowardagoal.
MACROBIOTIC:AnAsiansystemofeatingseasonalandmostlycookedfoods.
NATURAL:Doingthingsinharmonywithnature.
NUT:Aseedthathasaremovableshellandgrowsontrees.
ORGANICALLYGROWN:Grownwithouttheuseofchemicals.
PAPAIN:Adigestiveenzymefoundinpapaya.
PREDIGESTED:Easiertoassimilateduetolivingbacteria.
PREPARING:Creatingarawfoodmeal.
REMINERALIZE:Tointroduceorganicmineralstowater.
SPROUT:Theyounggrowthofafutureplant.
VEGAN:Noanimalproducts,meat,dairy,oreggs,andhoney-free.
WILD:Producedbynaturewithoutanyhelpfromman.
WISDOM:Experience(whatwedo)plusknowledge(whatwelearn).Atrueunderstandingaboutsometeachingsthatwecanpassontootherstohelpbenefittheirlife.
Index
algae,SeealsospirulinaalmondsAlmond-CornCroquettesAlmond-CuminDressingAlmondMylkAlmond-Onion-ParsleySoupApple-AlmondSoupBanalmondBlissBanalmondMylkBrowniesCarobAlmondCrustCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrotKakeCauliflowerChowderCeleryandAlmondButterCreamofBroccoliSoupCurriedAlmondSoupFruitandNutEssenceBreadLemonBarsNutBliss
NutShakeRosySeaSoupsproutingSunnyRedPepperPâtéAloe,SweetLimeandAngelHairwithMarinaraapplesApple-AlmondSoupApple-CinnamonCupApple-CinnamonEssenceBreadAppleKakeApplesauceAppleswithGingerChutneyAppleZingBanaberryCinnamon-AppleSproutedWheatFlaxativeFruitRootIntestinalCleanseSunshineWaldorfSaladWhiteDelightassimilationavocadosAvocado-ParsleyDressingBanacadoCreamyHerbDressingRichandCreamySeedCheezeSpirulina-AvocadoSoup
StarFruitGuacamoleTraditionalGuacamole
BabaGhanoushbananasBanaberryBanacadoBanalmondBlissBanalmondMylkBananaBreadBanana-DatePuddingBananaMylkComplementaryFlaxativeFreedom’sFrothGreenDreamMangoPuddingNutBlissNut-FreeCrustNutShakePapayaFundaeSix-LayerCarobKakeStorangeSmoothSunshineTangyTangoThinMintTropicalAmbrosiaUltimateSundaeWhiteDelightBasicSeedCheeze
BasicTofubeans,SeealsogarbanzobeansbeetsBorschtCashew-BeetPâtéIronLion
bellpeppersChileMoleCreamyRedPepperSoupFocacciaGreenPapayaSaladMexicanWildRiceandTofuPineapple-PepperSaladRedPepper–ChipotleSalsaSunnyRedPepperPâté
berries,SeealsoindividualberriesBanaberryBerrySoupFennel-BerrySoup
BlackRaspberryKremeBlackRaspberry–PricklyPearblendersBlissBallsblueberriesComplementaryFennel-BerrySoupPersimmonSunburst
BorschtBraggLiquidAminos
breadApple-CinnamonEssenceBreadBananaBreadCaraway-OnionEssenceBreadCarrot-AlmondEssenceBreadEssence(Essene)FocacciaFruitandNutEssenceBreadHerbedEssenceBreadUnstuffingbroccoliCreamofBroccoliSoupShangriLaBrowniesbuckwheatBananaBreadBuckies
cabbageBorschtCabbageRollsCreamyColeslawKimcheeSeaSaladShangriLacacaocakesAppleKakeCarobDevastationCarrotKake
Six-LayerCarobKakecantaloupe.SeemelonsCaraway-OnionEssenceBreadcarobBlissBallsBrowniesCarobAlmondCrustCarobDevastationCarob-HazelnutTorteCarobSauceFrozenFudgeSix-LayerCarobKakeThinMint
carrotsCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrot-Cashew-GingerDressingCarrotKakeCarrot–PineNutDipCorn,Carrot,andPeaSaladCreamyCarrot-GingerSoupCreamyColeslawCurriedAlmondSoupFruitRootIronLionSunflower-CarrotCroquettesSweetMustardDressingTofuLoaf
CascadillaSoupcashewsBlackRaspberryKremeCarrot-Cashew-GingerDressingCarrotKakeCashew-BeetPâtéCashewMylkCashewSauceNectarine-CardamomSoupPumpkin-CashewSeedCheezeWhiteSauce
cauliflowerCauliflowerChowder
celeryCeleryandAlmondButterCoolingGreenGreenCleanWaldorfSalad
cherimoyasCherimoyaFreezeWhiteDelight
ChileMolechilesFireWaterRedPepper–ChipotleSalsa
chlorophyllCinnamon-AppleSproutedWheatcoconutCarobDevastation
Carob-HazelnutTorteCoconutCustardCoconutMilkCornChipsCurrySauceFrozenFudgeNature’sNectarNutBlissThinMintTomYumTropicalAmbrosiaUltimateSundaeColeslaw,CreamyColorfulTofuSaladComplementarycondimentsCoolingGreencornAlmond-CornCroquettesChileMoleCorn,Carrot,andPeaSaladCornChipsCornChowderFestiveSproutedWildRiceTamalescranberriesCranberrySauceCreamofBroccoliSoupCreamofZucchiniSoup
CreamyCarrot-GingerSoupCreamyColeslawCreamyHerbDressingCreamyRedPepperSoupcucumbersCoolingGreenCucumber-DillDressingCucumber-DillSoupCucumber-JicamaSaladculturedfoodsCurriedAlmondSoupCurry,ThaiCurrySauce
datesAppleKakeBanana-DatePuddingBlissBallsBrowniesBuckiesCarobDevastationCarob-HazelnutTorteCarrotKakeFrozenFudgeLemonBarsOat-DateRawiesSesameRawiesSix-LayerCarobKakesoakingdehydratedfoods
DeluxeSaladdressingsAlmond-CuminDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCreamyHerbDressingCucumber-DillDressingGreenGoddessDressingHerbedVinaigretteItalianDressingMango-GingerVinaigretteMiso-TahiniDressingPeanut-CurryDressingSpicyPapaya-LimeDressingSweetMustardDressingWaldorfSaladDressing
drinks.SeealsomylkAppleZingBanaberryBanacadoBlackRaspberry–PricklyPearCoconutMilkComplementaryCoolingGreeneVe-8FireWaterFlaxativeFreedom’sFrothFruitRoot
GingerBlastGreenCleanGreenDreamIntestinalCleanseIronLionLilistarLiverCleanseMellowMelonNature’sNectarNutBlissNutShakeRejuvelacRubyCooler(SunTea)Soursop-PineappleSproutPowerStorangeSmoothSunshineSweetLimeandAloeTangyTangoThinMintTropicalAmbrosiaWhiteDelight
dulse.Seeseavegetables
eggplantBabaGhanoushLasagna
eliminationenzymesEssenes
eVe-8ExoticFruitSalad
FabulousFigParfaitsFalafelfarmers’marketsFennel-BerrySoupFestiveSeedCheezeFestiveSproutedWildRicefigsBrowniesFabulousFigParfaits
FireWaterflaxseedsAlmond-CornCroquettesAppleKakeFlaxativeFlax-DulseChipsHerbedEssenceBreadTamales
flowers,edibleMixedFieldGreenswithEdibleFlowersRubyCooler(SunTea)
Focacciafood.Seealsorawfoodbio-destructivetobio-geniccultureddehydratedfreshgroups,fourliving
localorganicprocessed
foodcombiningfoodprocessorsFreedom’sFrothfreshfoodsFrozenFudgefruits,SeealsoindividualfruitsFudge,Frozen
garbanzobeansFalafelMiddleEasternPlateSproutedHummus
gardening,indoorGardenSaladGarlic-HerbOilgarnishingGazpachoMauiOnionGazpacho
gingerGingerBlastGinger-PearSoup
grainsgrapesWaldorfSalad
GreekSaladGreenCleanGreenDream
GreenGoddessDressingGreenPapayaSaladgreens,SeealsosaladsguacamoleStarFruitGuacamoleTraditionalGuacamole
hazelnutsCarob-HazelnutTorte
herbsCreamyHerbDressingdehydratingHerbedEssenceBreadHerbedGarlicSeedCheezeHerbedVinaigretteItalianDressing
honeyHummus,Sprouted
intentionIntestinalCleanseIronLionItalianDressing
jicamaCucumber-JicamaSalad
juicing
Kabobs,VeggieKimchee
kiwisPineapple-PepperSaladTangyTango
Lasagnalegumes,Seealsogarbanzobeans;peanuts;peaslemonsLemonBarslentilsLilistarlimesSpicyPapaya-LimeDressingSpicyPapaya-LimeSoupSweetLimeandAloeLittleItalySaladLiverCleanse
macadamianutsWhiteSaucemangosComplementaryMangoBlissMango-GingerVinaigretteMangoPuddingTribalWildRiceSaladMauiOnionGazpachoMayonnaise,Rawmelons,SeealsowatermelonMellowMelonMixedMelonBallSalad
Peach-MelonSoupMexicanWildRiceandTofuMiddleEasternPlateMiniPizzasMiso-TahiniDressingMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladmoleChileMolePeaMolemushroomsLittleItalySaladMustardDressing,SweetmylkAlmondMylkBanalmondMylkBananaMylkCashewMylk
Nature’sNectarNectarine-CardamomSoupnori.SeeseavegetablesNut-FreeCrustnuts,SeealsoindividualnutsNutBlissNutKremeNutShakesoakingandsproutingStarFruitandRaspberry-NutKreme
oatsAppleKakeBananaBreadBlissBallsLemonBarsOat-DateRawiesolivesGreekSaladStarFruitSalsaTapenadeTomatilloSalsaonionsCaraway-OnionEssenceBreadMauiOnionGazpachoOnion-WalnutPâtéorangesComplementaryFireWaterLiverCleanseRubyCooler(SunTea)StorangeSmoothSweetLimeandAloeorganicfoods
papayasFreedom’sFrothGreenDreamGreenPapayaSaladPapayaFundaeSpicyPapaya-LimeDressing
SpicyPapaya-LimeSoupTangyTangopassionfruitLilistarpâtéCarrot-AlmondPâtéCashew-BeetPâtéOnion-WalnutPâtéSunnyRedPepperPâtépeachesComplementaryPeach-MelonSouppeanutsCurrySaucePeanut-CurryDressingpearsGinger-PearSouppeasCorn,Carrot,andPeaSaladPeaMolePeaSouppecansNutKremePralineCrustPumpkinButterpersimmonsPersimmonSoupPersimmonSunburstSunshine
pestoPestoPizzaPestoSoupPestoWrapsPrestoPesto
Pies,RawFruitpineappleGingerBlastPineapple-GingerPuddingPineapple-PepperSaladSoursop-PineappleTropicalAmbrosiaVeggieKabobs
pinenutsCarrot–PineNutDipSeven-StarSauce
pizzasMiniPizzasPestoPizzaPizzaCrustsTraditionalPizza
PralineCrustPrestoPestopricklypearsBlackRaspberry–PricklyPear
processedfoodspuddingsBanana-DatePuddingMangoPudding
Pineapple-GingerPuddingpumpkinPumpkinButterPumpkin-CashewSeedCheeze
quinoaRejuvelacTabouli
raspberriesBanaberryBlackRaspberryKremeBlackRaspberry–PricklyPearFennel-BerrySoupRaspberrySauceStarFruitandRaspberry-NutKremeTangyTango
rawfoodadvocatesofbalanceddietofbenefitsoffindingprinciplesoftransitioningtotraveland
RawFruitPiesRawMayonnaiseRedPepper–ChipotleSalsaRedSauceRejuvelac
riceRichandCreamySeedCheezeRootSlawRosySeaSoupRubyCooler(SunTea)
salads.SeealsodressingsColorfulTofuSaladCorn,Carrot,andPeaSaladCreamyColeslawCucumber-JicamaSaladDeluxeSaladExoticFruitSaladGardenSaladGreekSaladGreenPapayaSaladLittleItalySaladMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladPineapple-PepperSaladRootSlawSeaSaladShreddedSaladSproutSaladTabouliTribalWildRiceSaladTropicalFruitSaladWaldorfSaladZucchini-SquashSalad
salsas
RedPepper–ChipotleSalsaStarFruitSalsaTomatilloSalsa
sapotesWhiteDelight
seavegetablesdehydratingFlax-DulseChipsNoriRollsRosySeaSoupSeaSalad
seeds,SeealsoindividualseedsBasicSeedCheezeFestiveSeedCheezeHerbedGarlicSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezesoakingandsprouting
sesameseedsBlissBallsSesameRawies
Seven-StarSauceShangriLaShreddedSaladSix-LayerCarobKakesoupsAlmond-Onion-ParsleySoupApple-AlmondSoupBerrySoup
BorschtCascadillaSoupCauliflowerChowderCornChowderCreamofBroccoliSoupCreamofZucchiniSoupCreamyCarrot-GingerSoupCreamyRedPepperSoupCucumber-DillSoupCurriedAlmondSoupFennel-BerrySoupGazpachoGinger-PearSoupMauiOnionGazpachoNectarine-CardamomSoupPeach-MelonSoupPeaSoupPersimmonSoupPestoSoupRosySeaSoupSpicyPapaya-LimeSoupSpirulina-AvocadoSoupSweetPotatoSoupTomYumTropicalFruitSoupWatermelonSoup
soursopSoursop-Pineapple
SpicyPapaya-LimeDressing
SpicyPapaya-LimeSoupspirulinaGreenDreamSpirulina-AvocadoSoup
sprouts,SeealsoindividualseedsSproutedHummusSproutPowerSproutSaladtoolsfor
squash,Seealsopumpkin;zucchiniAngelHairwithMarinaraZucchini-SquashSalad
starfruitsLilistarStarFruitandRaspberry-NutKremeStarFruitGuacamoleStarFruitSalsa
strawberriesBanaberryStorangeSmooth
sunflowerseedsAlmond-CornCroquettesBlissBallsCarobDevastationCucumber-DillSoupGreenGoddessDressingNoriRollsSesameRawiesSunflower-CarrotCroquettes
SunnyRedPepperPâtéSunshineSunTea(RubyCooler)SweetLimeandAloeSweetMustardDressingsweetpotatoesSweetPotatoSoup
TabouliTamalesTangyTangoTapenadeThaiCurryThinMinttofuBasicTofuColorfulTofuSaladMexicanWildRiceandTofuTamalesTofuLoafTofu-StuffedCherryTomatoes
tomatillosTomatilloSalsa
tomatoesAngelHairwithMarinaraCascadillaSoupChileMoleFocacciaGazpachoLittleItalySalad
MauiOnionGazpachoPestoSoupRedSauceSproutPowerTapenadeTofu-StuffedCherryTomatoes
TomYumtoolsTorte,Carob-HazelnutTraditionalGuacamoleTraditionalPizzaTribalWildRiceSaladTropicalAmbrosiaTropicalFruitSaladTropicalFruitSoup
UltimateSundaeUnstuffing
WaldorfSaladWaldorfSaladDressingwalnutsApple-CinnamonEssenceBreadCarobDevastationLasagnaOnion-WalnutPâtéPrestoPestoSix-LayerCarobKakeWaldorfSaladWalnutZingCrust
waterwatermelonjuicingMellowMelonMixedMelonBallSaladWatermelonSoup
wheatCinnamon-AppleSproutedWheat-grassPizzaCrustsRejuvelac
WhiteDelightWhiteSaucewildriceFestiveSproutedWildRiceMexicanWildRiceandTofuTamalesTribalWildRiceSalad
yeast,nutritional
zucchiniAngelHairwithMarinaraCreamofZucchiniSoupLasagnaPestoWrapsZucchini-SquashSalad