easy raw Food:

How much to eat:

One of the most important keys to staying 100% low fat raw is to consume enough calories from fruit. The feeling of hunger after meals is common in where insufficient calories

are consumed. The feeling of 'all the time hunger' is common in people lacking in nutrients. Learning to eat enough fruit at a meal to keep you satiated for 4-5 hours afterwards

takes practice & determination. Taking non-concentrated whole foods means your stomach is adjusting to taking a higher volume. By removing the fiber or the water & by

increasing the fat levels above 10% of total calories consumed, balance of the body is compromised. After some time, as your absorption improves you'll enjoy a light feeling &

be satiated at meals. After the initial stages, craving for concentrated calories sources goes down dramatically.

To consume 2,000 calories from raw foods, you would need to eat something like a large honeydew melon for breakfast (461 calories), a 12- banana smoothie for lunch (1,260

calories), 4 peaches before dinner (153) and a large salad for dinner (175) This would provide 2,026 calories, with a 90/6/4 caloronutrient ratio (90% carbohydrates, 6% protein,

and 4% fat). If you didn't have any physical activity that day, you might eliminate two bananas and one of the peaches.

Keeping it simple: "once your tastebuds change you can taste so many overcomplicated meals in the simplest combinations".

Calories: Simple sugars instead of starches & fats. Sweet fruit: fructose & glucose fuel the cells without the hours of digestion. Occasional fats eg coconut, avocado.

Spicy: Substitute harsh spices for fresh herbs & light spices. Sattvic Spices: Asafoetida (hing), Coriander, Basil, Cumin, Nutmeg, Black Pepper, Fennel seed, Parsley,

Cardamom, Fenugreek, Turmeric, Cinnamon, Cloves, Ginger (occasional). Top Ayurvedic herbs: Holy Basil (Tulsi), Ashwaganda & Shilaji.

Sweet: Orange, dates, jaggery.

Sour: Lemon, Lime, Pineapple, Grapes, Tamerand.

Salty: If your body is asking for salt, try adding more sweet! High saline veggies offer a savory contrast too eg. tom, celery/celery powder, bok choy. Or just have lemon/lime/

apple/grape/fresh herbs. Occasional eats: sun-dried tom, olive, seaweeds.

Garlic/onion: Replace by fresh herbs. Cloves, cinnamon, cumin & mild spices add nuances. Onion: Celery, Cabbage powder. Fennel has an onion like texture. Garlic: Coriander

root, Asafoetida(hing)-supposed to be good for digestion.

Thickeners: avocado/cashew/mangos for creamyness (+ Pineapple!).

Colours: When blending, make sure colour works together: red & green (tom & cuke) makes brown gaspacho! Instead peel the cuke, or garnish herbs instead of blending. For

Red: beets/beet powder. Green: spirulina / chlorophyll. Yellow: tumeric. Orange: beet powder + turmeric.

easy Combinating:Sweet fruit: eg. Banana (w) sesame, mango, date, nut-butter, coconut, vanilla, cinnamon, avocado, spinach, apple. Jain-mashed-potato: Banana, chop, smash!

Sub-acid: eg. Papaya, Apple (w) leavey greens. Acid Fruit: eg. Tomato, Pineapple, Pomegranate (w) avocado, salads, nuts, seeds.

Fat: eg. Avocado (nut) low protein, high fat (w) fair combo with starchs & all fruits. Best with salad. eg. Coconut (classified as starch).

Nuts & Seeds: High fat. Lowest fat nuts/seeds: almond (easiest nut to digest) (54.2%), Sesame (52.2%), sunflower seeds (47.3%), pumpkin seed (45.8%).

easy Rice:Cauliflower rice: 2 cauliflower, 6 vine tom, 2 large cuke, ! lemon, 3 stalks celery, 2 hands Cilantro. Pulse cauliflower in batches till rice size. Pulse veg till course. Lemon for

dressing. (+) add two sweet red peppers or swap toms for mangos: goes well with cuke.

⁃ Sweet: lemon w/zest, cinnamon, cardamom, dates, raisins.

⁃ Sweet & Sour: dates, pineapple. (*acid + sweet fruit)

⁃ Hearty Casserole: Veggies w/ !C dried parsley, 1t basil, 1t sage, 1t rosemary, 1t thyme, pepper, 1t wet mustard.

⁃ Fresh herb: dill, parsley, tarragon, rosemary.

⁃ Italiano: rosemary, black pepper, carrot, lemon. (+) basil, oregano, thyme, olives, sundried-toms.

⁃ Mexican: corn, tom, cuke, cilantro, citrus, sweet pepper (+) Chilli, avocado.

⁃ Algerian: black pepper, hot chilli, paprika, tom.

⁃ Hungarian: paprika, ground black pepper, ground cumin.

⁃ Indian: cabbage, basil, cilantro, 2t cumin, !t coriander, "t mustard, dash cayenne.

⁃ Indian Matter (Pea) curry: Peas, 3 tom, !t garam masala, !t turmeric, coriander, chilli, ginger.

⁃ Indian Mint-Cilantro Rice: 1C coriander, 1C mint, "stick Cinnamon, !t ginger, 2 cloves, 2 cardommon, !t red chilli powder, !t garam masala.

⁃ Indian Almond Curry: 1-2C finely ground almonds, 2 green chilies, tamarind or kokum to taste, 3-4 cups water. For paste: cumin seeds, coriander (garnish),

fresh coconut, 2 sticks of cinnamon, 2 cloves, dates.

⁃ North Indian Spiced Rice: 5 cloves, !stick cinnamon, 5 cardamom pods, !t ground coriander, "C Raisins, 2Tb soaked almonds.

⁃ South Indian: 4C chopped spinach, Tom, zuke, cuke, 3C peppers, 2-3Tb tahini, 1-2 thin sliced carrots, 2Tb soaked tamarind/citrus, curry.

⁃ South Indian Pongal Sweet Rice: 2C nutmilk, 1!C water, 1!C dates, "C grated coconut, 3Tb Rasins, 2Tb almonds, 1t ground cardamom, 1/8tsp ground

nutmeg.

⁃ Thai: 3C coconut water, !Tb citrus/tamarind, 1Tb fresh ginger, 1Tb lemon grass. Blend, add veg, coconut grate/strips. (+) cilantro, avocado, orange, dates,

cayenne.

⁃ Sri lankan 5 Curry base: Coconut milk, tumeric, ground chilli, curry leaves, curry powder & fenugreek. Now, add: (1) bringel or (2) greenbeans or (3) sweet

potato, carrot, cinnamon or (4) okra, tom, cinnamon, mustard seeds or (5) Eggplant, green chilli, 3 toms, ground chilli, Mustard Seeds.

⁃ Sri lankan Pineapple curry: Pineapple, ground pepper, tumeric, crushed chilli, curry leaves, mustard seeds.

easy Italiano:Italian touch: 2 zukes spiralized, blend tom & mango, garnish with coriander. (+) sundried toms, citrus, olives, basil, parsley, rosemary, dates, cayenne.

Sweet potato gnocchi: sweet potato (soak overnight). Blend with basil, cinnamon, cardamom, nutmeg. Add flour for dough texture. Serve w/pesto.

Easy Mushie Marinade: mushrooms, pepper, tarragon or oregano, citrus. (var: orange, corn, rosemary).

Porto Pizza: Mushroom Marinade: Coconut water, tamarind/citrus (30min marinade for each side). Marinara Sauce: 3-4 toms, 5-6 sundried toms, 2 dates, basil, oregano,

black pepper, cayenne. Blend. Nut Cheese (refer to the dairy recipies). Topping: 6 baby bella mushies, ! small zucchini thinly sliced in strips using peeler, 5-6 thinly sliced black

olives, peppers, tom, basil, pepper, oregano. Method: 1 layer marinara spread, 1 layer zuke slices lengthwise, 1 layer nut cheese, add topings.

Lasagna: Layers: 1C spinach, zuke/eggplant, 1t basil, "t black pepper, !t oregano, mustard. Tom sauce: 4 dates (soak 2hr), 1C sundried tom (soak 2hr), 4 medium chopped

tom, basil, lemon. Cheese sauce: 1C almonds, 1 Tb Tahini, 1Tb citrus. Method: Blend the sauce. Layer on the plate: Spinach, zuke/eggplant add a layer of sauce, add a layer

of cheese, and Serve fresh! (+) try marinading veggies for 2-12hrs (zuke/egglant), & try fermenting the cheese 2-12hrs.

easy Indian:Indian Bananas Pudding: 6 bananas, ! cup dates, ! cup fresh coconut, green cardamom. *(sugar with starch)

Sweet Potatoe Kheer: 1C grated sweet potatoes, " cup dates, ! cup fresh coconut scraped, 5 ground cardamoms, 4C nut milk.

easy Mexicano:Outstanding Enchiladas: Wrap: Lettuce leaves. Filling: Corn, zuke, cilantro, toms, avocado, red pepper, chilli. Sauce: "C sundried soaked tom,"C tom.

Flax Burrito: Wrap: Cabbage or lettuce leaves. Filling: avocado, tom, hot pepper, cilantro, corn, citrus, sundried-tom, Chilli.

Mexicorn Salad: mushies, avocado, citrus, dates, pepper, toms, lettuce, corn, pineapple, cilantro.

easy Soup:Base: OJ as a soup base, adding toms, cukes, celery, herbs, greens, etc.

Doug's Gazpaco: Diced tom. Blend. Add a peeled cuke, bell pepper, citrus. Celery makes it thicker/heartier!

Lia's raw tom stew: 300g toms, sweetcorn, ! cuke, 2 celery, chilli, 1Tb dates. Blend.

Tom-sour soup: Tom, grapefruit, cuke, !C sundried-toms, 1Tb dates, 1t garam masala, basil, oregano, thyme, nutmeg, chilli powder, black pepper, .

Red Pepper Soup: Pepper, tom, avocado, basil, rosemary.

Sweet potato Soup: 2 sweet potatoes (soak overnight), 1 avocado, water . (+) cinnamon, vanilla, cardamom, nutmeg, clove, carob.

Happy Soup: Carrot Juice, avocado/coconut, lime, ginger, dates.

Lia's Thai stew: 3Tb coconut flour, a squeeze of citrus, coriander, peas. W/dressing: (nut/seed butter, ginger, chilli, dates, black pepper).

Cool as a Cuke Soup: Avocado, cuke, Citrus, water.

Sri Lankan Coconut Milk Broth: Coconut milk, green chilli, curry leaves, "t tumeric, "t curry, ground chilli, fenugreek, cinnamon, lime.

easy Salad:Base: toms, oranges, peppers, cukes, zukes, greens. Bell pepper for cajun. Green peppers, celery for rice dishs/stews. Carrot, celery for aromatic-French. Dates & cukes,

Oranges, greens & cukes, Toms, cukes & zukes.

Sadhana Special: Veg, toms, grated carrot, grated coconut, citrus, tumeric.

easy Orange Tahini Salad: Romaine, baby spinach, oranges, 2Tb tahini.

Green Papaya Salad: 1 green papaya (thinly julienned), 1 handful basil, ! red chili, 2 tablespoons lime juice.

easy Pineapple Tahini Salad: Romaine, Cuke, pineapple, tahini.

Lia's Salad: Corn, avocado, tom, mushroom, cayenne, citrus, chilli, cumin (+) 'ketchup' dressing or sweet Chilli.

easy Greek Salad: Greens, toms, 1Tb Dill, 1Tb tamarind/! citrus, 1 orange juiced, 1t cayenne. (+) cukes, olives, basil, oregano, black pepper.

easy Green bean Salad: Blended almonds/coconut, green-beans/peas, lemon, rosemary.

easy Mediterranean Salad: 4 Tom, 2 cuke, 1C parsley, !C basil, "C olives, 1t, 2 citrus.

easy Mexican Salad: 2 Corn, 1 red pepper, !C cilantro, avocado, greens.

easy Middle east salad: 1C cherry toms, 1 cuke, 1 red pepper, !C mint, parsley, 1Tb ginger, 2Tb tamarind/citrus, Chilli, "C sesame seeds.

easy Festive salad: Greens, 1 orange, 1 pomegranate, !C nut pulp. Dressing: juice 1 orange, 1Tb dates.

easy Fountain of flavour salad: 1C cherry tom, 1t cinnamon, 1t ground cloves, 3C greens, 1t oregano, 1t thyme, 2Tb citrus, olives.

Basic Indian Salad: Mixed veg & greens, dates, ! green chilies, 1 tsp. cumin seeds, 2 cloves, 2 pieces cinnamon, fresh coriander, ! cup coconut, lemon.

Sri Lankan Greens salad: Greens, chilli, grated coconut, mustard seeds.

Sri Lankan Banana Flower Salad: Banana flower (finely cut), grated coconut, , 1t ground pepper, lime, green chilli.

easy Dressings: Base: toms, mango, orange, pepper. Easy combos: Tom/Orange-Basil, Orange-Sesame, Tom-date-basil, Lemon-Curry, Lemon-Rosemary, Lemon-Mint, Orange-Lime, Date-

Mustard, Cumin-Yogurt, Apple-Sage, Cranberry-Balsamic, Grapefruit-Sesame, Pomegranate-Dates, Dates-Lime, Cashew-Orange, Olive-Tom.

easy Indian Garam Masala: 3sticks cinnamon, !C cardomom pods, "C whole Cloves, "C Cumin Seeds, 2Tb coriander seeds, "C black peppercorns, 1Tb ground Ginger.

easy Basic dressing: nut/seed butter, ginger, chilli, dates, black pepper.

easy Ketchup: 1t tom puree, 1t tahini, 1Tb citrus, 1t dates, black pepper, dash garam masala, chilli, water. Blend.

easy Curries: Sweetie Curry: Orange, Red pepper, Curry, Ginger. Tangy Curry: Citrus, Red pepper, Curry, Ginger.

easy Balsamic/wine vinegar: Grapes, Celery, Lemon. Blend.

easy Tom sauce: Tom, !C sundried-tom, 4 leaves basil (+) mango. Red pepper, dates, basil, ground pepper, cayenne, bay leaf, nutmeg, fennel/aniseeds.

easy Tangy Tom: Tom, Cuke, Pineapple.

easy Minty Sweet: Spearmint, dates, lemon.

easy Sweet Chutney: Apples, pears, dates, citrus, cinnamon.

Green Papaya Chutney: 2C green papaya, 3Tb lemon juice, 2Tbs mustard powder, 3 dates, 1 bunch cilantro, "C bell pepper, "t cayenne.

easy Spicy Pumpkinseed dressing: ! citrus, 30g pumpkinseed butter, 1Tb dates, !cm ginger, black pepper, chilli. Blend.

easy Thai Spicy-Nut: 2Tb Tahini, 1Tb tamarind/citrus, 1Tb dry Coriander, Chilli, Ginger, dates, pepper.

easy Spicy Asian: 2 carrots, 1 roma tom, 2 dates, sliver jalapeno, ginger, ground pepper.

easy Mustard Dressing: Tom, 1Tb mustard powder, 4 dates soaked, !t turmeric, !t, juice of ! citrus.

easy 'all summer' Dressing: 3 ears of corn (has to be sweet!), 1 tom, citrus, orange, thick, yummy!

easy Sweet 'n' Sour: Dates, apricot, 1t mustard powder, 2" ginger, 1/3C OJ, 1/8C tamarind/citrus, 1/8C flax.

easy Cranberry Sauce: 2C cranberries, 2 Oranges, 3/4C dates, 1t Lemon. (+) 1C grapes, Cinnamon, Cloves.

easy Mushroom Gravy: Avocado, celery, soaked mushies, black pepper, water.

easy Treats:easy Ladus: Bulk: 2C seed/nut/flour, !C tahini. Flavour: Ground cardamom, dried fruit/dates, 1t vanilla, 1t Cinnamon, (+) !C carob.

easy Gummy Fruit: Mixed fruit. Blend. Dehydrate for 6-12hrs each side.

easy Choc-delight: Banana, avocado (or nut butter/tahini), carob, dates, vanilla.

easy Apple-Pudding: Apples, dates, cinnamon (+) clove, nutmeg, raisins, dates, lemon, vanilla.

easy Butterscotch: Banana, dates, vanilla, almond butter.

easy Plum-Pudding: dates, plums, bananas.

easy Lemon-pudding: Avocado, lemon, dates.

easy Apple sauce: 6 Large apples, 8 dates, citrus, !t cinnamon.

easy Jam: Dried fruit, water. Blend it.

easy Snacks:easy Pepper-boat: strips of pepper with tahini, dates, black pepper, Chilli, citrus for drizzle.

easy Veggie Chips: Zukes, eggplant, sweet potato, veggies. Dehydrate for a few hrs in the sun & serve with dips.

easy Living Hummus: 2 zukes, nut butter/tahini, lemon. (+) 1C parsley.

easy Tahini: Tahini, Citrus, Water, Cumin, Parsley. (+) spearmint. (Var: /Coriander, Apple juice, tamarind/citrus).

easy Pesto: 1-2 TB ground almond or sunflower or pumpkin seeds, 5-7 fresh basil leaves, ! lemon, water, sun-dried tom (soaked), zuke. Blend!

easy Tropical Salsa: " of a pineapple, 1 mango, 1 papaya, ! red or orange bell pepper, 1 jalapeno, 1 tom, 1 Juiced orange, 1-2 Juiced limes, ! cup minced cilantro leaves.

Chop the veggies! (+) diced avocado. Cumin, Spice.

Sri Lankan Coconut Sambol: Grated coconut, crushed chilli, lime.

easy not-Dairy:easy Milk: 1C almond (soaked) or other nuts/seeds, 1Tb dates, water. Blend.

easy Yoghurt: Make nut milk. Leave in a nut bag in a warm place for 8-12hrs. (+) add fruit/vanilla.

easy Sour Cream: Nut milk w/pulp, lemon, tom, tumeric, cumin. (+) try a mix of green herbs for variation.

easy Cheese: 1C nuts, 1 tamarind/lemon, water. Blend it. Add to nut bag, warm place for 2hrs drain, 9hrs ferment. Add weight on the bag for firmer cheese. Add turmeric

for yellow cheese. Variation: (Red Pepper & Chilli). (Herb: 1Tb Parsley, 1Tb Basil, 1Tb Thyme, 1Tb Cilantro) (Tom Basil: add: tom, basil, citrus.) (Chilli Cheese: add Chilli,

cilantro, citrus, spicy pepper). (Sweet Cheese: add dates). (Seasame cheese: add tahini). (Cheesecake pudding: lemon, dates, vanilla). Stuff some toms, or include in a

salad.

easy Drinks:easy Lemonade: 2 Lemon w/rind, dates, water. (for pink lemonaid: grapefruit. Limeaid: lime).

easy Chai: 1C nutmilk, 1Tb dates, !stick cinnamon, 2 whole cloves, 2 cardamom pod, pinch nutmeg.

Indian Shake: "t anise seeds, 2-3 peppercorns, !t ground cardomom, 1stick cinnamon. Grind/Blend. 1C almonds (soaked), 1t poppy seeds, 1 qt. water, !C dates. Blend.

easy Cilantro Shake: Pink: Grapefruit, cuke, cilantro, lime, pineapple, dates, Vanilla, Cinnamon.

easy Smoothies: Banana-date. Tropical peach: Mangos & Peaches, Orange-Pomegranate, Strawberry-pineapple, Persimmon-Mango.

easy Pina Colada: !C Maca nuts (soaked), "C Pineapple, 1 Orange, coconut & water. Blend!

easy Malibu: !Pineapple, !-1 glass coconut water, 1 date (rub glass & strinkle shredded coconut on edge of glass)

easy Sangria: 3 cups grapes, 2/3C lemon, 2/3C lime, 1C orange, 1C apple, hand of mint, dates, pineapple.