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Raw-licious
Delicious and Healthy recipes that helped me lose over 100 pounds in less than six months. Recipes that helped me regain my health. By Scott Jackson
This book is dedicated to my wife Marcia with whose love and support I was able to make the changes in my life and made this book possible.

To David Wolfe whose teachings and inspiration taught me how human beings were meant to eat.

Copyright 2006-09-05

Table of Contents
Pg 4 ForwardMy journey to raw food

Pg 8 Section OneDiscoveries Pg 12 Section TwoGetting Started Pg 15 Section ThreeStarting your raw food diet Pg 19 Section FourDetox and cleansing Pg 21 Section FiveTools needed in the kitchen Pg 24 Section SixIngredient choices Pg 26 Section SevenExercise and Meditation Recipes Pg 31 Section: A - Appetizers Pg 45 Section: B - Soups, Salads & Sauces Pg 67 Pg 85 Section: C - Main Dishes Section: D - Vegetables

Pg 101 Section: E - Breads, Crackers Pg 113 Section: F - Cookies & Desserts Pg 127 Section: G - Beverages & Miscellaneous Pg 140 Recommended Books Pg 141 Raw Food websites Pg 143 Recipe Index Pg 154 Sample E-Newsletter

Foreword
My Journey to Raw Food
My name is Scott Jackson and in December of 2005 I was a whopping 298 pounds. At 56 this meant I was morbidly obese. Migraine headaches, heartburn, pain in my joints, backache, dizziness, shortness of breath, and a host of other problems plagued me daily. That was just my health. Socially was another story all together. I felt like I was stared at constantly. I could imagine people talking about the really fat man. I worked with the public and I knew that my size was hindering me in being able to perform my best. I am sure I wasnt taken seriously due to my size. I put on a good show to hide the bad feelings I was having about myself. I would make jokes about the fat man and hid behind jokes about myself and my weight. All the time I did this, I was hurting inside and didnt feel like I was attractive or good enough. I was in a bad place in my life. My diet was the SAD diet. (Standard American Diet). I ate all the wrong foods. I was a fried chicken and hot wing maniac. Even when I was in my best shape before this change, I was not eating a very good diet. We are bombarded with advertising for processed foods and I fell right into this model. I loved to try the newest treat. The new pizza, chicken, candy, tv dinner you name it. I used food for comfort. The worse I felt the more I ate. This

made me feel even worse so I would eat more to make me feel better but it didnt. I was unhappy in my career so I ate to make me feel better. I used any excuse to eat. I watched my size grow larger and larger. I tried the Atkins diet. I did lose some weight, but felt bad on it. I had constant I.B.S. (irritable bowel syndrome) on the diet. I tried many other diets the flavor of the month with no real success. I would lose a little, but then I would gain back even more weight. I was not successful at these ways of eating. It was a yo-yo pattern that I was following and I knew that wasnt healthy. I knew that I was missing something. I knew there had to be a real answer. How many of you have been in this situation? Struggling with your weight? Feeling bad about yourself but still eating to make yourself feel better. Going on diets that didnt work and feeling even worse about yourself and turning to what you feel the most comfortable with food. It is there for you, an old friend that is at your fingertips. A familiar friend that is always there for you. A friend that keeps you from living life the way you want it. Keeps you from being healthy, makes you even more tired, and makes you feel bad after you eat it. You know what I mean. Being fat is not a good place to be. In December 2005 I decided that I needed to take action. I was tired and fed up with how I

looked and felt. I didnt want to live like this any more. I came to a point in my life that I ready. I accepted what I had done to myself and decided not to dwell on the past. What was done was done. I turned that frustration into energy. The drive that I needed to make this change. I changed my total outlook on my life. I felt a switch, a change, an ah hah! I worked with a nutritionist who helped me start on my path. She suggested that I eat whole foods. Almost immediately, I began to feel better. It was a step in the right direction. It was not until I had read a magazine called Living Nutrition that I found what I was looking for. This magazine introduced me to the idea of Natural Hygiene. A philosophy of eating raw foods mainly fruits. This was very helpful information to me at the time I began my search. I could not get enough information on the subject. My health was improving and I was dropping weight like crazy.

Here is a photo (left) taken in December 2005 before I made any changes to my eating habits. On the right is what I look like after going raw for 6 months. Over 100 lbs of weight lost. Here is close up of my face in December and then July 2006.

You can see how bloated I was then and how much healthier I looked after 6 months on raw food.

Section OneDiscoveries
I wanted more. I knew I was on something big. I was gaining energy, feeling better, thinking more clearly and feeling young again. This is what I had been looking for. My introduction to super-foods was when I began studying David Wolfe and his teachings about raw food. He opened my eyes to the amazing properties of food and what eating it in its natural state can do for the body. The first thing I learned was cooked food is addictive. Think of all the crazy things we do to get it. The cooking procedure changes the properties of the food and makes it damaging to your body. We are able to adapt to the cooked food that is one of the wonderful things about our bodies. Even eating things that arent good for us we manage to live on it. We get used to it. This is part of nature and the way of survival. That doesnt mean it is the best way to eat. Man can smoke, drink and consume other poisons and still survive. One of the other things I learned is that we are designed to be frugavores. This means that we are designed to primarily eat foods that come from flowering plants. Fruits, nuts, melons, cucumbers, etc. are the main stay. We also should consume a good amount of greens. Our digestive

system is very similar to the great apes. They are the strongest mammal pound for pound and are 100% vegan raw foodists. They consume a very large amount of greens and fruits. On this raw diet they grow big and live long lives. They get all the protein, vitamins and minerals from their food. Here are some of the things I have learned on this amazing journey. Man was born to eat food in its natural living state period. Not cooked, not processed with artificial ingredients raw like every other living species on this planet does. We are the only species that cooks its food. Look at nature; do you see birds, chimps, bears, deer or any other creature in nature cooking its food? Robert Sussman from Man the Hunted talks about the process of human evolution. He says early man that lived between 5 and 2 million years ago were very similar to modern man and were fruit and nut eaters. Early man was not designed to eat meat so why would they? They wouldnt hunt for prey but search out fruits and nuts. Man could not eat large amounts of meat until he controlled fire. Evidence of fire

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was found as early as 800,000 years ago and most paleontologists feel it was as recent as 60,000 years ago. That is a very short time in the total span of human history that humans controlled fire. Not long enough for us to completely adapt to food being cooked. Look at all the health problems that humans (and pets that we are feeding cooked food to) are having with their health. Obesity, heart conditions, cancerthe list is long. These diseases have increased greatly since man has been eating more artificial and processed foods. There are many things that people call food but really arent. Do candies grow on trees? Can you find a cake, cookie, soda, instant TV dinner or any of the other processed foods in nature? I dont think so! Nature created the best foods for us. Nature designed our bodies and the food to fuel it. Milk is another subject entirely. Look at nature again. Man is the only species that drinks milk or uses milk products after it has been weaned. We are also the only species that drinks another species milk. We were intended to drink mothers milk only while we were infants. Not as an adult. Many health conditions can be traced back to milk. It is media advertising and a strong milk lobby that perpetuates the myth that milk is good for you. I recommend getting it out of your life. I have. You can get calcium from vegetables like broccoli, kale, chard and many leafy greens. They have more calcium than milk and are much better for you.

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Vitamin D only can be produced in your skin when you are exposed to natural sunlight, not from fortified milk as we are led to believe.

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Section Two - Getting Started

Now, eating raw and natural doesnt mean you have to give up some of your favorite recipes. Not by a long shot. In this book you will find a wide variety of recipes to help improve your eating habits. They are not only healthy for you, but quite tasty as well. You will be eating your food in a more natural state. I know that it will be very difficult to erase years of unhealthy eating habits. Advertising, culture, peer pressure and the many addictions to cooked foods are all good reasons to make and enjoy delicious recipes while you are switching over to a healthier lifestyle.

Mind set The first thing that will need to work on is yourself. You have to look back at your life and see what events in your life trigger your eating habits. It would be helpful to get a pad and begin to write down some of your non-supporting beliefs. For instance: Dont be bad eat all your food, there are starving people in Africa Milk makes a person good You arent good enough Who could love someone like you More food is better - Super-size it I can never be good enough

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The List can be long. They are different for each person and mean different things to each person. One of mine was I didnt feel like I was good enough and for a long time I used food as a crutch to make myself feel better. It was a comfort and I would get into a vicious cycle. Feel bad, eat food for comfort, feel bad from the food and then eat more to feel better. The feel better was very short and I was always hungry after I just ate. I found out later that was because I was not getting the minerals and nutrients that I needed and my body was crying out for it. I was so full that I could not eat another bite yet I would eat more. This is a cycle for many people. Do you ever have those types of issues? Do you eat to make yourself feel better? Are you hungry right after eating and eat again? All these things come from non-supporting beliefs and food addiction. Once you have your list you can work on those non-supporting thoughts to turn them around. You can change these thoughts and beliefs into positive ones. Reword these thoughts in a positive light. Take I am not good enough and a possible revision would be I am good person. Now you need to anchor that thought with something positive. A pleasurable memory, one from your past when you felt the best about yourself, one of great emotional power one that carries a lot of emotion for you.

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Now put your new positive belief with that emotion and anchor the new belief. This can be done over and over again. You can also use a physical anchor with it. Touch your inner elbow, make a special movement, tap a part of your body pick what works best for you and what you will remember. This will help anchor (a basic NLP* technique) the thought and emotion with the movement and you can use it to bring back the feeling and positive belief associated with it. This is just one of many tools that you can use to support your new lifestyle change. Know that in your heart and soul that eating the way Mother Nature intended will make you healthy. Eating this way will bring the change in your life that you have been wanting.

* Neuro Linguistic Programming

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Section Three Starting your raw food diet

There are many thoughts about how to get started. Some will recommend going 100% raw right away. Some will say start with a gradual change. I recommend the latter. Even though going 100% will bring you the greatest results the fastest, your body is not used to eating all these good foods and fiber. You could have issues with digestion (gas, bloating, etc.) and feel very uncomfortable and might cause you to go back to what is the most comfortable and familiar. So starting with one meal a day 100% raw for 2 3 weeks is the way I recommend. I also feel that with your other meals you should add more raw foods. A large salad, raw tomatoes or some of the recipes in the book should be the large part of each meal and the rest should only be more like sides. After the first few weeks you can make another meal 100% raw and leave one meal with cooked foods. You can stay this way for a long time if you like. Just make sure that the majority of what you are eating is raw vegan food. But if you want the best diet you can eat you should take the next step and go 100% raw. It is what you leave out of your diet that is the most important. Here is a small list of things to remove as soon as you can:

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Soda any kind Milk and milk products Coffee and caffeinated beverages Meat, fish and chicken Processed foods Candy Regular table salt Sugar except natural raw honey, and/or raw agave nectar Breads Pasta Artificial anything Sports drinks Stop smoking I cant begin to cover all the reasons to quit I think you get the idea. Some can go right away, some will take longer. Substitute other foods for these foods. There is raw pasta for cooked pasta. There are other drinks you can make instead of coffee and soda lemonade, herbal teas, Kombucha to name a few. Celtic sea salts instead of table salt, fruits (grapes, berries, dates) instead of candy are a couple of examples of things you can substitute. Remember not to restrict yourself on most raw foods. But I would watch it a bit with dates. They are calorie dense and can hold up your weight loss progress. One way to get used to the high fiber foods like greens is to do what David Wolfe and myself

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recommend, drink fresh made green juice. I used a lot of green juice in the beginning and it did wonders for me. I killed my appetite due the nutrient dense foods I was consuming. It was training my body to be able to digest the green foods. People who have been eating the SAD diet (Standard American Diet) are not used to eating foods that have high fiber content. They need to be reconditioned so that they can eat these foods again. If you eat a large amount of salad or greens without training your digestive system to eat these foods it will wonder what youre putting in it. What most likely will happen is that it will pass through undigested looking about the same coming out as going in. This is an indication that you are not ready for large amounts of greens and fibrous foods. So try the juicing at first. Fresh green juices can act like liquid plumber and you can experience some intestinal cleansing at first. This is normal and you should continue with the green juice. Food Balancing Foods should be balanced with carbohydrates, fats and proteins in this order. Our society has this love of protein and has been sold a large bill of goods over protein. Yes, protein is essential, but we dont need the amount that we have been led to believe. Most of the raw foods in nature have the amount of protein that is needed to live and thrive. The great apes are the most similar to us and a lot larger and stronger. They get all the protein they

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need from the leaves, shoots and plants they eat. They digest foods just like us and have the same nutritional requirements. Think of the animals that we eat for protein cattle, chicken, lamb, etc. Where do they get their protein from? Grasses, grains, plants and some vegetables are their primary source of nutrition. So Mother Nature makes its food in the correct balance. Man is always trying to improve on what nature intended. Look at many of the things that he thought he could improve on but never lived up to or functioned the way it was intended. So basically if you eat a raw food diet you will get the nutrients that you require. Remember variety, it will do the most for you. If you eat just one or two types of foods it will be hard to get all the nutrients that you need. Make a varied diet of foods. The more colorful your food choices are the better. A whole book could be written to give the benefits of all the foods available. You can just use the recipes in this book to get a good varied diet. You can also create you own to mimic some of your favorite foods.

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Section Four Detox and cleansing

One of the things you will experience on this diet is a detox. It can come in many forms. It is your bodys natural way of cleansing itself. Rashes, headaches, diarrhea, being tired, and anxiety are just a few things that could happen. This is good. It means that your body is cleansing and should happen. It is when it doesnt happen that you need to look at what your have been doing. You should modify your diet to more raw consumption to get some detox effects. If detox does not occur your body could be in a very toxic state and needs to be kicked up a notch and monitored closely. I experienced rashes and some intestinal distress as my detox symptoms. Detox may not happen right away. It can happen even several months later when on a raw diet. Dont be afraid when it does happen. Embrace it and know that those toxins in your body that have been there for a lifetime are now coming out. Consume more water rich fruits and vegetables. Drink more filtered water. You want to help flush these toxins out. I still get detox symptoms even after being raw for a while. I have heard accounts of old tastes coming out like drug addicts who used cocaine said that they could taste it even after being clean for years. Just remember this is a form of house cleaning and your body will need to be cleansed.

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There are some different cleanses on the market and some are good and some not. Some folks recommend colonics to help with cleansing. I would not recommend doing any of these procedures until you have been raw for a while and your body has a chance to adjust to the new lifestyle. Your small intestine has a mucous plaque built up in it that protects the body from the cooked food is consuming. This plaque also slows down the absorption of nutrients. The longer you stay on the raw food diet the more of this plaque will go away and you will absorb nutrients more readily. One thing that will happen that if you consume cooked foods after being on a raw diet for a while, you can feel sick from it. That plaque is gone and the chemically change food do to cooking will seem like a foreign substance to your body and it will react negatively to it. So try avoiding all cooked foods after you have gone 100% raw. This will not happen as much if you chose to keep some cooked foods in your diet. It is a trade off for the most health you can achieve or being able to eat some cooked foods. I would choose the first and get the most that you can out of your life and foods. But remember that any amount of raw food in your diet is going to be a benefit to you. I just recommend as much as you can.

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Section Five Tools Needed in the Kitchen

In this recipe book you will find many delicious and easy to make recipes. Here are a few suggested kitchen tools to make preparation a little easier. Food Processor to puree, chop, slice and mix many of the dishes. I recommend getting the best quality due to the amount of use this appliance will get. Blender to blend smoothies, fruit drinks, puree and mix recipes. Again you get what you pay for get a good one. Vitamix is the best. I use cheaper units and tend to kill one once in a while. They will work fine for most applications. Saladacco Spiral Slicer this little gem will make it possible to make many of the pastas that are in this book. It will make vegetables into thin strips resembling pasta. It will cut and slice in a rapid fashion as well. Dehydrator this is used to make some of the breads and crackers. You can dry fruit and make granola, pizza, sandwiches and a variety of other delicious items. I recommend the Excalibur line. These dehydrators are very high quality units.

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Juicer For making healthy, delicious and nutritious juices. There are two types masticating and centrifugal. For most of your everyday juicing the centrifugal ones will work just fine. For wheat grass and other leafy drinks you should get a masticating one. There are many high quality ones on the market. Water Filter for pure filtered water. I dont recommend using tap water due to the impurities in it. A good set of knives Let me tell you how important these are. I bought a really good set and I thought I went to heaven! A good set will save you time and money in the kitchen. Sharp knives will make food cutting much faster, easy and more accurate. Dont skimp here! Serving Bowls A good set of serving bowls are helpful and will make your presentation look better. Sprouting bags or jars Many recipes call for sprouted seeds or nuts. You can use a sprouting bag to do this. They are available on the internet. I got mine on ebay with my dehydrator. Sprouting jars work as well as bags.

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Rack to store fruits and vegetables some fruits and vegetables will keep well when stored on a rack and some may need to ripen more and need to be set out on racks.

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Section Six - Ingredient choices

When choosing ingredients you should go with the freshest that you can find. Try to stay away from any canned or cooked ingredients. Frozen vegetables are ok but they lose about 30% of their nutrients and I think they can loose some life energy and enzymes as well. Once in a while use is fine. Next I would go with organic ingredients. Organic ingredients have about 5 time the amount of nutrients as standard produce and dont have the amount of pesticides and chemicals in them. You will support your local organic farmers if you buy from them. This helps the earth as well. Organic farmers are kinder to the environment and there is not as much pollution put into the environment from trucking. There is the benefit of getting the nutrients that were intended for the area you are living in. The crops grown in your area are adapted to the climate and area concerns and will supply you with the nutrients you need to thrive in that environment. Some of the ingredients I call for are super foods and cant be purchased from local farmers. In this case go to your local health food store or health food super store (Wild oats, Whole foods) and get the ingredients called for. Some major food stores are now carrying organic produce and even Walmart (oh my!) is carrying some organic items. Again, stay away from processed foods even with an organic label. They are better than the usual

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products but are still cooked and processed. Stick with fresh produce and ingredients. Watch out for added sugar and sulfur on dried fruits and nuts. Often some dried fruits are coated with sugar and should be avoided. Sulfur is used in the processing of dried fruits and figs. If you cannot find what you need make your own! They will be fresher and you can control how they were made. Nuts should always be raw. Dont buy them roasted. Raw is how they were intended to be consumed. There is some controversy over cashews. They are not a true nut but a penduckle and some people feel they should be avoided. The outer shell on a cashew is poisonous and can sting to the touch. Cashew sometimes are called raw and really are not. They have been cooked some to remove the outer shell and are partially raw. I feel they can be included on a raw food diet but in moderation. Please check the source and make sure they are 100% raw.

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Section Seven Exercise and Meditation

Even though this is a raw food recipe book, I feel that exercise can be one of the best cleansers and disciplines that can be done for health. I will cover some briefly. Modern society has made it so we dont get the activity level of our ancestors even the more recent ones. Life in the old time called for more physical activity and an exercise program wasnt needed. There are many wonderful exercise programs out there and you can choose from a variety of them. Having an extensive background in the martial arts I tend to lean towards Tai Chi and other eastern martial disciplines for exercise. Yoga, pilates, Tai Bo, aerobics and others are wonderful choices. Walking should be included in a raw food lifestyle. Our ancestors walked to get to most places. It will increase your metabolism and help with your digestion of food. Thirty to forty minutes of walking daily would be great. More would be even better. Weight resistance training can help put muscle on and burn fat. A good routine can burn fat faster than an aerobics program can. As the body puts on muscle it will burn more calories even at rest and will increase your metabolism. This form of exercise will make it so you will not have that

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sunken or super skinny look that you may have seen in some vegetarians. They needed to add resistance to their lifestyle so they can keep themselves at a healthy body weight. Meditation is an important tool for your visualizations and to bring your body to a balanced state. Again there are guided meditations, silent meditations and a variety of moving ones (Tai Chi for one and Yoga) that incorporate meditation and exercise. These are again my recommendations.

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Section: A - Appetizers
RAW HUMMUS
(Great for a dip or a topping)

2 med. Zucchini 1/2 c. Raw Tahini (sesame paste) 1/2 Juice from 1 lemon 1 tsp. Celtic Sea Salt 1/2 tsp. Cumin 3 Tbsp. Olive Oil (Extra Virgin) 2 Tbsp. Sunflower Seeds (Raw) 1 dash Paprika 2 Tbsp. Chopped parsley

Chop and blend the zucchini in a food processor. Add the tahini, lemon juice, salt, and cumin. Spread the hummus on a plate and sprinkle the sunflower seeds over the hummus. Drizzle the olive oil over the hummus. Sprinkle the chopped parsley over the mixture and serve. You can use flax crackers, cucumber slices, carrot slices or any vegetable of your choice as chips. You can use the hummus as a topping on other dishes.
This special feeling towards fruit, its glory and abundance, is I would say universal.... We respond to strawberry fields or cherry orchards with a delight that a cabbage patch or even an elegant vegetable garden cannot provoke. ~Jane Grigson

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PICO DE GALO
(A versatile dish many uses)
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6 Roma Tomatoes 1/2 med. Sweet onion (finely chopped) 2 sm. Jalapeno peppers (finely chopped) 1 clove Garlic (minced) 1/4 c. Cilantro (finely chopped) 1/8 tsp. Celtic Sea Salt 1/8 tsp. Pepper 1/8 tsp. Oregano (finely crushed) 1/2 Avocado (diced) Mix the ingredients and serve. You can chill for about 5 hours before serving. Used as a sauce, dip, topping, dressing or what ever else you can think of.

It's difficult to think anything but pleasant thoughts while eating a homegrown tomato. ~Lewis Grizzard

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HUMMUS 2
1 c. Chick peas, sprouted 24-26 hours 2 tbsp. Lemon juice 2 tbsp. Olive oil 2 tbsp. Tahini (raw) 2 cloves Garlic 1 tsp. Cumin 1 tsp. Paprika 1/2 teaspoon cayenne pepper Blend until smooth. Chill and serve.

VEGGIE FRIES
(Simple yet tasty)

1 Medium Jicama 1 Yellow Bell Pepper 1/2 Red Bell Pepper diced 1/4 c. Macadamia Nuts

Cilantro or Cherry tomatoes for garnish 1/2 tsp. Mexican seasoning (organic) Core and remove the seeds from the yellow bell pepper. Slice the yellow bell pepper into long thin strips. Peel the jicama and slice into long strips in the shape of French fries. Blend the macadamia nuts, the red bell pepper and the spices and blend until smooth. Pour the sauce into a small bowl and place on a plate. Put the pepper and jicama fries on the plate and surround them with the garnish. Dip the fries into the sauce to eat. Enjoy!

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POPPERS
(A great snack or appetizer)

Pt 1-1/2 c. Sun-dried tomatoes 1 c. Macadamia nuts 2 sprigs Basil 1 pt. Cherry tomatoes

Soak the sun-dried tomatoes in 2 cups of water for 30 minutes or so. Drain and save the water. In a food processor add the macadamia nuts, sun-dried tomatoes and blend them until a smooth mixture. If it is too thick you can add some of the tomato water to thin it out. Add the basil and process into a thick paste.

Poppers 2 Med Zucchini

Slice the zucchini lengthwise to make thin sheets. Spread the pt over the slices and roll into a roll. Scoop out the middle of the cherry tomatoes and fill with pt. You can use any small vegetable to put the filling in. Small peppers (sweet) are great. Arrange them in an appealing design on the plate and serve.

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BASIL TOMATOES
2 1g. Tomatoes 2 tbsp. Basil freshly chopped 1 pinch Celtic Sea Salt

Slice the tomatoes thinly. Sprinkle the basil and the salt over them. Chill covered for 1 hour and then serve.

SUNSHINE SALAD DRESSING

3 tbsp. Apple cider vinegar 3 tbsp. Orange juice 2 tsp. Paprika 2 cloves Garlic 1 tbsp. Olive oil (extra virgin) Combine ingredients into a blender. Blend ingredients until smooth. Chill and serve.

You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.
Julia Child (1912 - 2004)

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PEAR SPREAD
2 med. Pears (chopped) 1/2 c. Pineapple (chopped fresh) 1/4 c Dates (Pitted and chopped) 1/4 tsp. Cinnamon 1/8 tsp. Ginger A dash Cloves

Combine all the ingredients into a blender and blend to a smooth paste. If too thin, add some shredded coconut (raw, dried) to thicken it. Chill and serve. Great to use on fruit, as a dip, or on raw breads or crackers.

GUACAMOLE
2 Avocados ripe 1/2 Red onion 1 -2 Serrano chilies (minced with stems and seeds removed) 2 tbsp. Cilantro leaves (chopped finely) 1 tbsp. Lime juice (fresh squeezed) 1 dash grated black pepper 1/2 Tomato (chopped)

Cut the avocados in half and remove the pit. Scoop out the avocado from the peel. Mash the avocados in a bowl with a fork. Add the chopped onion, cilantro, lime juice (lemon if you like). Add the chili peppers a bit at a time until you get to the taste desired. Stir in the tomatoes just before serving. Use flax crackers for dipping if desired. Chopped veggies are good to dip with too!

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SUN-DRIED TOMATOES
3 lbs. Pear tomatoes ripe 1 tsp. Celtic Sea Salt Slice the tomatoes thinly. Sprinkle lightly with Celtic Sea Salt. Arrange on a dehydrator sheet. Dehydrate for 12-24 hours at 110 degrees. Let cool and store in a cool dry place. These tomatoes can be used in many recipes.

SWEET AND SOUR SAUCE

1/2 c. Pineapple Juice (fresh squeezed) 1/2 c. Sun-dried tomatoes 2 tsp. Apple cider vinegar 1/2 c. Water (filtered) 1 tsp. Onion (minced) 1/4 tsp Ground chili powder Soak the sun-dried tomatoes for about 30 40 minutes. Combine the tomatoes (with water) and remaining ingredients in a blender. Blend until a it becomes a nice sauce. Chill and use on your favorite vegetables.

If we're not willing to settle for junk living, we certainly shouldn't settle for junk food. ~Sally Edwards

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MINT VINAIGRETTE
2 c. Olive oil (Extra Virgin) 1/4 c. Lemon juice (fresh) 1/4 c. Apple cider vinegar 1/4 c. Mint leaves (fresh) 1 tbsp. Ginger (fresh sliced)

Combine all ingredients into a blender and blend until smooth. Stores in the fridge for 7 10 days.

CORIANDER CHUTNEY
1/4 c. Lemon juice (fresh) 1/2 c. Water 1 bunch Cilantro (coriander) leaves and stems 1/2 c. Coconut (fresh and grated) 2 tbsp. Ginger (minced) 1 tsp. Honey (raw) 1 tsp. Celtic Sea Salt 1/4 tsp. Black pepper

Blend the ingredients until it becomes a chunky paste. Can be stored in the refrigerator for up to one week. Use as a topping or eat straight. Great for dipping with flax crackers.

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AVOCADO DELIGHT
2 Avocados 1 stalk Celery 1/4 Bell pepper green 2 slices tomato 1 tbsp. Nama Shoyu (raw soy sauce) 1 tbsp. Walnuts (ground and raw) 2 Olive black Scoop out the center of the avocados. Put the avocados into a bowl and mash. Chop the celery, green pepper, tomato and olives. Mix all the ingredients together except the olives. Fill the avocado shells with the mixture and garnish with the olives.

MIXED VEGETABLE DRESSING

1/2 Avocado (peeled) 1 stalk Celery 1 Tomato (peeled) 1/4 c. Chives 1/4 c. Parsley (fresh chopped) 1/2 c. Onion sweet 1 c. Water filtered 4 tbsp. Apple Cider vinegar 1/2 tsp. Celtic Sea Salt Put all the ingredients into a blender and blend until smooth. Chill and serve.

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MANGO NECTARINE SALSA

1 Mango ripe (peeled and diced) 2 Nectarines peeled (pitted and diced) 1 med. Onion red (chopped) Lime juice (one lime) 1/4 tsp. Celtic Sea Salt Mix all the ingredients in a bowl and taste. Add more lime juice or salt if needed.

WALNUT PESTO
1 c. Walnuts (raw soaked 24 hours) 6 clove Garlic (minced) 3c. Basil leaves (fresh) 1 tsp. Lemon Juice (freshly squeezed) 1 1/2 c. Olive oil (extra virgin) 2 tbsp. Celtic Sea Salt 2 tsp. Pepper (black organic) Put the walnuts, garlic, basil, and lemon juice into a food processor and process until chunky. Add the remaining ingredients and blend until smooth. Season to taste.

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MIDDLE EASTERN PESTO

1/2 c. Parsley 1/2 c. Coriander (cilantro) 3 cloves Garlic 1/4 c. Lemon juice (freshly squeezed) 1 tsp. Paprika 1 tsp. Cumin (ground) 1/8 tsp. Cayenne pepper 3 tbsp. Olive oil (extra virgin)

Blend the Parsley, coriander and garlic in a food processor until finely chopped. Blend in the lemon juice, paprika, cumin and cayenne pepper then salt to taste. Add the oil and process until completely mixed. Adjust seasoning to taste.

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TABOULEH
1/3 c. Sunflower seeds (raw processed in food process until small bits) 1/3 c. Pine nuts (raw) 4 c. Water (filtered) 2 cloves Garlic (chopped) 1/4 c. Lemon juice (fresh squeezed) 1/4 tsp. Cayenne pepper 1/4 c. Olive oil (extra virgin) 4 Scallions (minced) 2 1g. Tomatoes (chopped) 1 c. Parsley (freshly chopped) 1/2 c Mint (freshly chopped) Soak the sunflower seeds and the pine nuts in water for about an hour drain and rinse. Combine the garlic, lemon juice, cayenne pepper, olive oil. Put the ingredients in a blender and blend until mixed. Combine the seeds and nuts with the remaining ingredients. Pour the dressing over the mixture. Mix completely. Chill for 2 hours and serve.

The body becomes what the foods are, as the spirit becomes what the thoughts are. Khemetic Saying Temt Tchaas: Egyptian Proverbs, Muata Ashaya Ashby, ed. 1994

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Section: B - Soups, Salads & Sauces

SOUTH SEAS FRUIT SALAD
(Great as a meal or side dish) 3 c. Spring Mix (Radicchio, romaine lettuce, other leafy greens) (organic) 6 sm. Star fruits (sliced) 1 c. Pineapple (cut in chunks) 1 c. Fuji Apples (sliced) 2 c. Grape tomatoes 1 Navel orange (peeled and sliced) 1/2 c. Red onions (sliced) 1 Seedless cucumber (chopped)

Make a bed with the spring mix. Layer the fruits and vegetables in a circular eye appealing pattern on the bed of spring mix. Top with your favorite dressing or an Agave nectar, balsamic vinegar and olive oil mix.

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WAKAME SEAWEED SALAD

(Cucumber and Seaweed Salad)

1 1g. Cucumber 1/4 lb. Wakame seaweed (Dried or Fresh) 4 Tbsp. Rice wine vinegar 1 Tbsp. Agave nectar (Raw) 1/2 tsp. Celtic Sea Salt 3 Tbsp. Nama Shoyu (Raw soy sauce) If using dried seaweed soak until softened. Slice the cucumber in half and then take each half and slice thinly at an angle making nice half moon shapes. Put the salt over the cucumber slices and set aside for about 30 minutes. Squeeze the cucumber slices to remove the excess liquid. Mix the Nama Shoyu, Agave nectar and the rice wine vinegar into a cup. Cut the Wakame seaweed into bit sized pieces. Mix the cucumber and seaweed together in a bowl and the pour in the rice wine mixture. Mix well and serve.
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I would feel more optimistic about a bright future for man if he spent less time proving that he can outwit Nature and more time tasting her sweetness and respecting her seniority.
E. B. White (1899 - 1985)

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SUNOMONO
(Japanese Cucumber Salad) 1 med. Daikon Radish 1 med. Cucumber 5 Tbsp. Rice wine vinegar 2 Tbsp. Agave Nectar (Raw) 1 tsp. Celtic Sea Salt Peel the outside of the Daikon. Either grate into strips or use a spiralizer (saladdaco) to make long strips. Slice the cucumber in half. Take the half and slice at an angle making thin half moon shaped slices. Put the cucumber and Daikon in a bowl and sprinkle the sea salt over them and let set for about ten minutes. After the cucumbers and radish have set for the allotted time rinse them in a strainer. Mix the Agave and the rice wine vinegar in a cup. Put the vegetable mix in a bowl and pour the rice wine/Agave mix on the cucumbers and Daikon. Let set for about 15 minutes and serve.
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BEET HEMP NUT SALAD

(Yummy and so good for you) 1 c. Beets (grated or shredded) 2 1/2 T. Lemon Juice 2 Tbsp. Hemp nut oil 4 Tbsp. Hemp Nuts Combine all the ingredients. Mix thoroughly. Serve or chill then serve! Great salad or main dish.

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SWEET CABBAGE DELIGHT

(Yummy cabbage salad) 1 med. Head of cabbage (grated) 3 Carrots (grated) 1 sm. Sweet onion (chopped finely) 1/2 c. Water 1/2 c. Apple cider vinegar 1 tsp. Oregano 3 Tbsp. Agave nectar (raw) 1/8 tsp. Celtic Sea Salt 1/8 tsp. Pepper Put the cabbage, water and salt in a bowl and let set for about 20 minutes. Drain the cabbage. Mix the remaining ingredients and chill in the fridge overnight. Use as a side dish or a topping on a spring mix salad.

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GAZPACHO
(What a soup!) 5 1g. Tomatoes 1 1g. Cucumber (peeled) 1 sm. Sweet onion 1 Bell pepper (green) 4 cloves Garlic 1 bunch Cilantro (stemmed) 1 Tbsp. Balsamic vinegar 4 c. Tomato juice (raw and juiced in juicer) Celtic sea salt and pepper to taste 2 Limes Juiced

Chop up your vegetables coarsely and puree in a food processor. Mix the garlic and the cilantro in. Put in a large mixing bowl and then add the vinegar, lime juice and the tomato juice until you get to the thickness desired. Season to taste. Serve chilled.

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SWEET AVOCADO SPROUT SALAD

(Sweet and refreshing) 2 tsp. Olive oil (extra virgin) 3 Tbsp. Lemon juice (freshly squeezed) 1 1/2 T. Honey (raw) 1 clove Garlic (crushed) 2 2/3 c. Bean sprouts (can use any sprout) 2 med. Carrots (grated) 2 Tbsp. Sunflower seeds (raw) 3 Tbsp. Parsley (chopped) 1 med. Avocado (peeled and sliced) Take the first four ingredients and put in a blender and blend to a smooth dressing. Combine the remaining in a large bowl. Pour the dressing over the salad and toss. Serve to your hungry crowd immediately!

CUCUMBER SALAD - THAI STYLE

(A Thai salad that gives you a kick) 1/2 c. Rice wine vinegar 2 Tbsp. Honey (raw) 1c. Cucumber (European) 4 Shallots (peeled and thinly sliced) 1/4 tsp. Chili pepper flakes 1 Tbsp. Cilantro (finely chopped) Celtic Sea Salt and pepper to taste Combine the vinegar, honey and Celtic sea salt & pepper (to taste). Put into a blender and mix. Take the cucumber and cut in half length wise. Slice thinly and at an angle making a half moon shape. Combine the cucumber and the remaining ingredients in a bowl. Pour on the sauce and toss. Let marinate for about 30 minutes before serving.

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THE GREEN MACHINE

(A lemon and mint nutritious combo) 2 Apples 1 Lemon (juiced) 2 c. Spring Mix (or salad mix) 1 Tbsp. Nama Shoyu (raw soy sauce) 1 Avocado 1/2 c. Mint (fresh) 2 c. Water (filtered) Chop the ingredients and put into a food processor. Blend into a soupy consistency and serve. (Option) you can top with raw walnuts, pecans, sunflower seeds, goji berries, dehydrated vegetables or any other crunchy raw topping. -

SPINACH SALAD WITH GARLIC

1 lb. spinach leaves (raw, washed and torn into pieces, tough stems discarded) 2 c. Mushrooms (raw, sliced) 1 c. Cherry tomatoes (raw, cut in half) 1/4 c. Olive oil (extra virgin) 3 Tbsp. Red wine vinegar 1 Tbsp. Mustard (ground) 2 cloves garlic (minced) 1/4 tsp. salt (optional to taste) Combine spinach, mushrooms and tomatoes in a salad bowl. Combine remaining ingredients in a jar with a tightfitting lid. Shake vigorously. Pour dressing over spinach and toss.

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MIDDLE EASTERN PESTO WITH LEMON AND CORIANDER

1/2 c. fresh parsley 1/2 c. fresh coriander 3 cloves garlic 1/4 c. lemon juice 1 tsp. paprika 1 tsp. ground cumin 1/8 tsp. cayenne pepper 3 Tbsp. olive oil tsp. salt (optional to taste) Blend first 3 ingredients in a food processor or blender until finely chopped. Blend in next 4 ingredients and salt to taste. Add oil and process until totally mixed. Taste and adjust seasoning if necessary.

MUSHROOM AND TARRAGON SALAD

1/2 lb. Mushrooms (raw, trimmed and quartered) 2 tbsp. Tarragon (fresh, chopped) 1/2 lb. Spring mix salad mix 1-1/2 Tbsp. white wine vinegar 1/2 tsp. Dijon mustard 2 tbsp. Olive oil 2 tbsp. Water 1/4 tsp. salt (optional to taste) Combine mushrooms, tarragon and salad mix in a salad bowl. Combine vinegar, mustard, oil, and water into a blender and blend on slow until mixed. Pour over salad. Season with salt and pepper to taste. Chill before serving.

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FENNEL-ORANGE SALAD
1/2 c. Olive oil (extra virgin) 1/2 c. Wine or rice vinegar 1 tsp. Mustard (ground) 1 clove Garlic (crushed) 1 tsp. Honey (raw) Salt and pepper to taste 1 tsp. Orange zest 1 tbsp. Orange juice (organic) 3 tbsp. Raisins (organic) 2 heads Fennel (sliced) 3 Oranges organic (segmented) 3 spring onions (sliced) 3 tbsp. pecan halves sprigs of watercress Combining first 6 ingredients in a blender and blend slowly until mixed. Mix together 5 tbsp. of the dressing, the orange zest, and orange juice. soak the raisins in this mixture for about 45 minutes. Arrange fennel and orange segments on 4 individual plates, top with spring onions, pecans, and dressing. Spoon raisins in the center and garnish with watercress sprigs.

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CAULIFLOWER, MUSHROOM AND ONION SALAD

6 oz. Olive oil 1/4 c. Wine vinegar 1 tsp. Ground Mustard 1 clove Garlic (crushed) 1 tsp. Honey (raw) salt and pepper to taste 1/4 lb. Mushrooms (thinly sliced) 1 lemon fresh juiced 1 sm. Cauliflower (broken into florets) 2 Onions sweet (raw, finely chopped) 1 c. Spring mix or salad mix 1 oz. olive oil (extra virgin) 1 tsp. paprika Put the olive oil and next 4 ingredients in blender and blend slowly, adding salt and pepper to taste. Shake dressing well to blend before serving. Sprinkle the mushrooms with the lemon juice and put into a salad bowl with the cauliflower and onion. Season to taste with salt and pepper. Add the olive oil to the dressing and pour over the vegetables. Leave to marinate for 30 minutes, stirring occasionally. Spread on a bed of spring mix. Just before serving, sprinkle with paprika.

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BLUEBERRIES AND MELON WITH HONEY LIME DRESSING

1/4 c. Honey (raw) 2 tbsp. Lime juice (freshly squeezed) 1 lb. honeydew melon pieces, or cantaloupe 1 c. blueberries Mix the honey and lime juice in a small bowl. Mix the melon and blueberries in another bowl. Add the honey dressing. Gently toss and serve

ENDIVE CITRUS SALAD

2 Belgian endives (washed and leaves divided) 2 Grapefruits (peeled and segmented) 6 Scallions (chopped) 2 tbsp. olive oil (extra virgin) 3/4 c. Apple cider vinegar 2 tbsp. Agave Nectar (raw) Arrange endive leaves on serving plates. Place grapefruit segments in a bowl. Combine remaining ingredients into a blender and blend at a slow speed until mixed. Add salt and pepper to taste. Shake vigorously and pour dressing over grapefruit. Mix thoroughly and spoon mixture over endive leaves.

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SWEET & SOUR HEMP NUT SALAD

1 tsp. Hemp nut oil (raw cold pressed) 1 Plum 2 Tbsp. Rice wine vinegar 1/4 c. Agave Nectar (raw) 1/2 c. Carrots (grated) 1-1/2 c. Mung bean sprouts 2 c. Cucumber (sliced) 1 scallion (minced) 2 tbsp. Hemp nuts Combine first 4 ingredients in a blender and blend until mixed at a slow speed. Then chill and shake before putting on vegetables. Combine next 4 ingredients in a bowl. Shake dressing again and pour over vegetables. Sprinkle with raw hemp nuts.

ORANGE ONION SALAD

1 1g. bunch Spinach 6 Oranges 1 Onion (Vidalia) 4 tbsp. Water 2 tbsp. Apple Juice (fresh squeezed) 1 tsp. Rice wine vinegar 1 clove Garlic 1 tbsp. Agave Nectar Peel the oranges and cube. Tear the spinach into bite sized pieces. Chop the onion into small pieces. Toss the three ingredients in a bowl. Blend the remaining ingredients in a blender until smooth. Pour over the salad mix and then serve.

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ASIAN SPROUT SALAD

3 tbsp. Hemp nut oil 3 tbsp Rice wine vinegar 1/2 tsp. Garlic (minced) 1 tsp. Ginger (fresh grated) 1/2 tsp. Agave Nectar (raw) 1/8 tsp. Celtic Sea Salt 1/8 tsp. Red pepper crushed 12 oz. Bean Sprouts (fresh) 3 Scallions (minced) 1 tbsp. Hemp nuts

In a shaker combine the oil, vinegar, garlic, Agave nectar, salt and red pepper. Shake until well blended. Put the bean sprouts and scallions in a bowl. Apply the dressing and toss. Top with the hemp nuts. Enjoy.

To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Buddha

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JICAMA CHILE SALAD

1/4 c. Lime Juice freshly squeezed 1/4 c Olive oil (extra virgin) 2 tsp. Honey (raw) 1/4 tsp. Celtic Sea Salt 4 Oranges 1 1g. Jicama (peeled and julienned) 2 med. Cucumbers (peeled and sliced) 1 med. Onion red (thinly sliced) 1 c. Cilantro (coarsely chopped) 1 Chile (finely chopped) In a shaker put the olive oil, honey, and salt and shake until mixed. Peel the oranges and chop into small sections. Mix all the remaining ingredients with the oranges in a large bowl. Pour on the dressing and toss until mixed. Salt and pepper to taste. Chill for an hour. Can be served on a bed of spring mix.

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CUCUMBER AND FRUIT SALSA

1 med Cucumber (diced) 1/2 c. Mango (peeled and cubed) 1/2 c. Papaya (peeled and cubed) 1 c. Pineapple (fresh cubed) 1/2 c. Onion red (diced) 1/2 tsp. Jalapeno pepper (minced) 1 tbsp. Lime juice (fresh squeezed) 1 tbsp. Olive oil (extra virgin) 1 tsp. Cumin (ground organic) 1/2 tsp. Celtic Sea salt 1/2 tsp. Pepper black 1 clove Garlic (minced) Combine all the ingredients into a bowl and let set for 20 minutes or so. Serve cold. Use flax crackers or just eat with a spoon!

GINGER DRESSING
1 c. Nama Shoyu 2 tbsp. Garlic (minced) 2 tbsp. Ginger (grated) 2 tbsp. Olive oil (extra virgin) 1 tsp. Chili oil 1/3 c Lime juice (fresh) 1/4 c. Rice wine vinegar 1 tsp. Onion (minced)

Put the ingredients into a blander and combine. Chill before serving.

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ORIENTAL DRESSING
1 c. Olive oil (extra virgin) 1/3 c. Honey (raw) 1 c. Apple cider vinegar 1/4 c Hemp nuts 1/4 c Ginger (minced) 1/4 tsp. Garlic (minced) 1 tsp. Hemp nut oil 1/4 tsp. Red pepper flakes

Put the ingredients into a blender and blend until mixed. Chill before serving.

SPICY AVOCADO SOUP

2 Avocados 2 tbsp. Miso brown (un-pasteurized) 1/8 c. Hemp nut oil 1/8 c. Olive oil (extra virgin) 2 c. Water (filtered) 4 tbsp. Lemon juice 1 tsp. Rosemary 1 tsp. Chili powder

Put the ingredients into a blender and blend until smooth. Use Celtic sea salt and pepper to taste. Garnish with hemp nuts or chopped vegetables of your choice.

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MUSHROOM GRAVY
1/4 c. Cashew butter (raw) 1 c. Water (filtered) 2 c. Mushrooms (portabella) 2 tsp. Nama Shoyu 1/2 tsp. Celtic sea salt Place all the ingredients into a blender and blend until smooth. Pour over your favorite dish.

BUTTERNUT SQUASH SOUP

1 Butternut squash 1 Avocado 1 tsp. Celtic sea salt 1 tsp. Nutmeg 1/4 c. Olive oil (extra virgin) 1/8 c. Hemp nut oil 1/2 tsp. Cinnamon Blend all the ingredients in a blender. Blend until smooth. Add filtered water if needed. Serve and enjoy. May be put in a dehydrator to warm for a couple of hours. Put in a shallow dish and dehydrate at 110 degrees.

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FRUIT SALAD
1 c. Honeydew melon (cubed) 1 c. Cantaloupe (cubed) 1 c. Grapes green 1 c. Grapes red 3 Kiwi sliced (peeled) 1 c. Pineapple (cubed) 2 Oranges (peeled and cubed) 2 Peaches (pitted and cubed) 2 Apples (peeled, cored and cubed) 1/2 c. Agave Nectar (raw)

Put all the fruit into a bowl. Pour on the agave nectar and mix completely. Serve cold.

CUCUMBER DRESSING
1/2 c. Brazil nuts (soaked overnight) 1/4 tsp. Dill weed 1/4 tsp. Nama Shoyu 1/4 c. Cucumber (chopped) 1 tsp. Onion (chopped) 1/2 c. Olive oil (extra virgin) Put the ingredients in a blender. Blend until smooth. Chill for several hours before using. Great for salads, vegetables or what ever you like!

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CARROT DILL SOUP

5 Carrots (chopped) 2 c. Sprouts 1 c. Cucumber juice (freshly juiced) 1/2 Onion sweet 1/2 c. Dill Weed (freshly chopped) 2 tbsp. Hemp nut oil 2 tsp. Nama Shoyu Put all the ingredients into a blender and blend until smooth. Enjoy!

Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend to them all the care, kindness and understanding you can muster, and do with no thought of any reward. Your life will never be the same again.
-Og Mandino

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Notes:

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Section: C - Main Dishes

MUSHROOM PATTIES
(Great for a wonderful main meal) 1/2 c. Walnuts (soaked for about 8 hours) 1 c. Sunflower Seeds (soaked for about 2 hours) 1 lb. Button mushrooms 1/4 White onion (sweet, if possible) 2-4 Garlic cloves (to taste) 1 tsp. Sage 1 tsp. Oregano (organic) 1 tsp. Thyme 1 tbsp. Nama Shoyu (raw soy sauce) Take the button mushrooms and wash. Put into a food processor and chop up. Add the drained walnut and sunflower seeds and blend into a paste. Peel the garlic cloves and dice. Add the garlic and remaining ingredients to the mix and blend into a thick paste (olive oil may be added if you wish to make into a dip). Take a large spoonful of the mixture and shape into a patty. Makes two to three patties per serving. Top with raw hummus or other favorite raw dressing.

Keeping your body healthy is an expression of gratitude to the whole cosmos - the trees, the clouds, everything.
Thich Nhat Hanh

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PINEAPPLE CRANBERRY DELIGHT

(A great main dish change of pace) 2 Oranges (peeled and segmented) 2 tsp. Orange zest (minced) 2 Apples tart (cored and chopped) 2 c. Cranberries (chopped) 1 c. Agave nectar (raw) 1/2 lb. Grapes (your favorite kind) 1 med. Pineapple (cored, peeled and chopped into chunks) Mix all the ingredients together. Chill until you are ready to serve. Great main dish!

MELON STEW
(Cold, delightful fill yourself up on this one)
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1 c. Orange juice (fresh squeezed) 3 tbsp. Lime juice (fresh squeezed) 2 tbsp. Honey (raw, unheated, unfiltered) 1 med. Cantaloupe (peeled, seeded and chopped) 1 med. Honeydew melon (peeled, seeded and chopped) 1 c. Apple juice (freshly juiced) Put the orange juice, lime juice and honey and 1/4 of the cantaloupe and honey dew into a blender and puree. Put the remaining melon into a large bowl. Pour on the puree and stir in the apple juice. Keep cool until you are ready to serve.

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SWEET AND SOUR ZUCCHINI

(A main dish or an entire meal) 4 med. Zucchini (thinly sliced) 3/4 c. Honey (raw) 1/2 c. White wine vinegar 1/3 c. Olive oil (extra virgin) 1/2 c. Bell peppers (seeded and chopped) 1/4 c. Celery (chopped) 1 tbsp. Onion (minced) 1 tsp. Celtic Sea Salt (optional) 1 tsp. Pepper (black) Combine all the ingredients in a glass or ceramic bowl. Refrigerate overnight. Drain off any excess juices. Serve chilled or at room temperature if desired

MEXICAN CHILI
(South of the border flavor) 1/2 head Cabbage (red) 2 tbsp. Olive oil (extra virgin) 1/2 c. Sun Dried tomatoes (soaked) 2 Green onions (chopped) 1 Tomato (Roma) (diced) 1/2 c. Peas 1 tsp. Celtic Sea Salt 1/2 tsp. Chili Powder (organic) 1/2 tsp. Cumin (ground) Put the cabbage and the sun dried tomatoes into a food processor and chop until it is a coarse consistency. Add the remaining ingredients into a large bowl with the cabbage mixture. Eat as is. If you want it warm place into a glass dish and put in a dehydrator at a low temp (110 or below) for a couple of hours and then serve.
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CHERRY HEMP NUT POWER MEAL

(A protein filled meal) 1/4 c. Almonds (raw sliced) 1 1/2 c. Hemp nuts 2 c. Spinach leaves 2 c. Cherries (pitted) 1 Cucumber (peeled and diced) 1 c. Peas 1/2 sm. Onion Sweet 3 tbsp. Olive oil (extra virgin) 2 tbsp. Lemon Juice (freshly squeezed) 2 cloves Garlic (minced)
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Take the spinach leaves and roll into a roll. Slice into strips. Repeat until you have cut all the spinach. Toss the hemp nuts, almonds, spinach, cherries, peas, and onion into a large mixing bowl. Whisk the olive oil, lemon juice and garlic into a small bowl. Pour on the main dish and mix. Add celtic sea salt and pepper to taste. Chill for 45 minutes to bring out all the flavors.

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TACOS
(Yummy taste treat) 1/2 Avocado 3 slices green pepper 2 slices each red and yellow pepper 1 Thin slice of sweet Onion 1/2 c. broccoli and cauliflower florets 1/2 c. Pico de gallo salsa 1 tbsp. Lemon juice 1 tsp. Galic (minced) Celtic Sea salt and pepper to taste 3 Leaves of romaine, green leaf, collard greens or red leaf lettuce Blend the avocado, one slice of bell pepper and the onion to a chunky consistency. Season to taste with lemon juice, minced garlic, and Celtic Sea salt, thus making raw guacamole. Cut the remaining peppers into long pieces. Take a leaf of lettuce and put on a layer of the avocado mixture. Continue to layer with peppers, onion, broccoli, and cauliflower. Top with Pico de Gab and fold in half or roll up sides.

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SUNFLOWER SEED SUSHI

3 - 4 Nori Sheets (not roasted) 1 c. Sunflower seeds (raw) 2 tbsp. Olive oil (extra virgin) 1/2 tsp. Celtic sea salt Other misc. Sushi veggies (Daikon radish, cucumber, peppers, green onions, mushrooms, olives, celery, avocado whatever you like) Bean sprouts, sunflower sprouts or herbs (again, optional whatever you prefer) fresh grated horseradish or Wasabi (optional) 1/3 c. Nama Shoyu (raw soy sauce)
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In a food processor put the sunflower seeds, olive oil and Celtic sea salt and blend into a rice like consistency. The olive oil will help hold the mixture together. (Optional add 1 tsp. of Agave Nectar to sweeten like sushi rice). Take your vegetables of choice and thin slice them into strips about the width of the nori sheet if possible. Take a sheet of Nori and moisten slightly. Put a layer of your sunflower mix over 3/4 of the sheet. Put the vegetable strips in a row across the sunflower mix. Roll the nori into a roll and moisten the end to make a seal. Cut into 1 inch lengths. Serve with Nama shoyu, Wasabi (or blended horse radish). Add a bit of pickled ginger to clean the pallet.
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MEAT LOAF
(A great main dish for the family) The Loaf 1 c. Almonds Raw (soaked for 24 hours) 1 c. Sunflower seeds Raw (soaked for 24 hours) 1 c. Walnuts Raw (soaked for 24 hours) 3 4 cups Assorted Veggies (Bell pepper assorted colors, Garlic, mushrooms, squash, carrots, onion a slice or two, celery, tomatoes, etc)

Drain and rinse the nuts. Put the nuts and the veggies through a juicer (masticating) to remove as much moisture as possible. Take the pulp hand mix until the mixture is thoroughly mixed. If the mixture seems to dry, add a little extra virgin olive oil Add your favorite spices to season the mixture. Take a teflex sheet and for the dough into a loaf. Spread the sauce over the loaf evenly. Put into a dehydrator set at 100 degrees for about 4 -5 hours. Serve immediately. Enjoy! The Sauce 1 c. Tomatoes (chopped) 1/2 c. Sun Dried tomatoes (soaked in 1 c water for about 30 minutes) 2 slices Onion 1 small piece of Chili Pepper 1 clove garlic 3 4 Dates (pitted) 1 tsp. Olive Oil (extra virgin)

Put all the ingredients in a blender and blend until smooth.

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SWEET AND SOUR KABOBS

1 1/2 c. Pineapple (fresh chunked) 1/4 c. Apple cider vinegar 1 tbsp. Olive oil (extra virgin) 1 tsp. Nama Shoyu 1 tbsp. Agave Nectar (raw) 1/2 tsp. Garlic (minced) 2 med. Carrots (cut into 1 sections) 1 1g. Green Bell pepper 1 1g. Red Bell pepper 1 1g. Yellow Bell pepper 1 1g. Zucchini Put into a blender 1/2 c pineapple, vinegar, Nama Shoyu, Agave nectar, and Garlic and blend into a sauce. Put the vegetable chunks on skewers in a colorful pattern. Coat with the sauce. Place in a dehydrator for 2 3 hours at 100 degrees. Use a teflex sheet to keep the sauce from dripping too much. Serve warm.

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GREEN GAZPACHO
2 c. Tomatillos 1 1g. Cucumber (peeled and diced) 1 med. Bell pepper green 3 Green Onions (trimmed and chopped) 1 sm Jalapeno (seeded and diced) 1/4 c. Mint leaves (finely chopped) 1/2 c. Walnuts (chopped and soaked for 24 hours) 2 tbsp. Olive oil (extra virgin) 1 tbsp. Red wine vinegar 1 clove Garlic (minced) 1 tsp. Agave nectar (raw) 1/4 tsp. Celtic Sea Salt 1/4 c. Water Put the tomatillos in a blender and puree. Pour the ingredients into a mesh strainer over a bowl. Push as much of the pulp and juice through the mesh leaving the seeds in the mesh. Put the pulp back into the blender and add the cucumber, bell pepper, green onions, jalapeno pepper and 1/4 c. mint. Pulse to chop finely. Add the walnuts, olive oil, vinegar, garlic, agave nectar and salt and blend to a chunky puree. Add the water a little at a time. Chill until serving time.

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TOMATO SPROUT WRAP

2 Lettuce leaves romaine or collard leaves 2 tbsp. Nama Shoyu 1/2 Tomato (sliced) 1/2 Avocado (sliced) 2 slices Onion 1 c. Alfalfa Take one of the lettuce leave and form in a cupped manor. Layer the ingredients and sprinkle with the Nama Shoyu. Serve and enjoy.

BEET LOVERS SPECIAL

3 c. Beets (raw) 1 Carrot 3 tbsp. Olive oil (extra virgin) 4 tbsp. Apple cider vinegar 2 tbsp. Parsley (raw chopped) 3 1g. Lettuce leaves romaine 1/2 med. Cucumber 3 Radishes Grate the beets and carrot. Add the olive oil, vinegar and parsley. Line a dish with lettuce leaves and put the beet mixture on the leaves. Garnish with thinly sliced cucumbers and radishes.

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SUMMER MELON LOVE

1 c. Watermelon 1 c. Honeydew 1 c. Cantaloupe 1 tbsp. Walnuts (raw crushed) 2 tbsp. Coconut flakes (raw unsweetened) 4 tbsp. Raisins Cut the melon into bite sized pieces and mix in a salad bowl. Garnish with the coconut flakes, raisins and the walnuts. Chill and serve.

VEGETABLE KABOBS
2 Bell pepper green (cut into 6 wedges) 2 Bell pepper red (cut into 6 wedges) 12 Mushrooms 12 Pearl onions (raw) 12 Cherry tomatoes 1 tbsp. Nama Shoyu 1 tbsp. Olive oil (extra virgin) 1 tsp. Basil fresh chopped 1/2 tsp. Oregano Skewer the peppers, mushrooms, onions and tomatoes. Mix the Nama Shoyu, olive oil and spices in a blender. Brush on the skewers. Put in a dehydrator for 2 hours at 110 degrees. Serve while warm.

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STUFFED PEPPERS
6 Bell peppers 2 Onions (Vidalia diced) 2 tbsp. Olive oil (extra virgin) 1 c. Corn kernels (fresh raw) 1/2 c. Tomato (diced) 2 c. Sunflower seeds (raw) (chopped in a blender) 1 tbsp. Nama Shoyu 1/4 c. Walnuts (raw) (chopped) Remove the tops on the peppers. Clean out the seeds. Take the onions, olive oil, corn, tomato, sunflower seeds and Nama Shoyu and process in a food processor until it is a chunky mixture. Stuff the peppers and top with the walnuts. You may sprinkle some olive oil over them before serving.

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MARINATED VEGETABLES
1 c. Peas fresh (or frozen not cooked) 1 c. Snow peas 1 c. Broccoli (chopped) 1 c. Carrots (diced) 1 c. Zucchini (diced) 1/3 c. Olive oil (extra virgin) 3 tbsp. Lemon juice (fresh squeezed) 1/8 tsp. Black pepper 1 tbsp. Nama Shoyu 1 tsp. Basil (fresh chopped) 2 tbsp Onion (chopped) 1/2 tsp. Dill Weed

Mix all the vegetables in a salad bowl. Take the remaining ingredients and put in a blender. Blend until smooth. Pour the sauce over the vegetables and refrigerate for a couple of hours. Serve and enjoy!

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RAINBOW OLIVE SALAD

1 c. Olives (sun or oil cured) 1 Bell pepper red 1 Bell pepper green 1 Bell pepper yellow 1/2 Onion sweet 1 sm. Cucumber 1 sm. Zucchini 1 sm. Yellow squash 1 c. Peas (fresh or frozen) 1/4 c Olive oil (extra virgin) 1/2 tsp. Celtic Sea Salt 1/4 c. Dill weed 2 Tomatoes Chop all the vegetables into small cubes. In a large bowl mix all the vegetables. Add the olive oil, salt, dill weed and mix completely. Top with Goji berries or chopped raw nuts of your liking. Serve and enjoy!

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SPAGHETTI
9 - 13 Sun dried tomatoes (soak for about 1/2 hour) 1 1g. Tomato 1 Bell pepper red 1 Celery stalk 1 clove Garlic 1/4 Onion Sweet 1/4 c. Basil fresh 1 1g. Cucumber (or zucchini) Salt and pepper to taste (Celtic sea salt)

Put all the ingredients into a blender except the Cucumber (or zucchini). Blend until smooth. Add Celtic sea salt and pepper to taste. Take the cucumber (or zucchini) and cut into thin spaghetti like strips using a saladdaco spiralizer or a Julianne peeler. Put the spaghetti on a plate and pour the sauce over it. Garnish with some ground walnuts or pecans.

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WALNUT CRANBERRY SALAD

1 hd. Kale (any variety) (sliced thinly) 1/2 hd. Cabbage red 1 Scallion (chopped finely) 1/2 c. Brazil nuts (soaked overnight rinsed) 2 cloves Garlic 1 tsp. Celtic sea salt 1/8 c. Hemp nut oil 1/8 c. Olive oil (extra virgin) 1/2 Lemon (juiced) 1/2 c. Water (filtered) 1 c. Cranberries 1 c. Walnuts Take the Brazil nuts, garlic, salt, oils, juice and water and place into a blender. Blend until smooth. Put the kale, scallions and cabbage into a large bowl. Stir in the cranberries and walnuts. Pour on the dressing and toss completely.

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Section: D - Vegetables
WATERMELON SALSA
(A refreshing dish) 2 c. Watermelon (chopped) (remove seeds if desired) 1 c. Pineapple (chopped, fresh) 1 c. Mango (chopped) 11/2 Tbsp. Lime juice 1 c. Scallions (trimmed and chopped) 1/2 c. Cilantro (chopped) (optional) Celtic Sea Salt and pepper to taste Mix all the ingredients into a mixing bowl. Season with salt and pepper prior to serving. Great as a dip, side or main dish if you love it that much!

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AVOCADO SALSA
(South of the border taste)

2 med. Avocados (peeled and chopped) 2 Tomatoes (ripe and chopped) 6 Green onions (chopped) 1/2 c. Cilantro (chopped) 1/2 Jalapeno pepper (chopped finely) 2 tbsp. Lime juice 1 tsp. Cumin seed (ground finely) 1/8 tsp. Celtic Sea Salt 1/8 tsp. Pepper Mix all the ingredients together in a large bowl. Let the mixture sit at room temperature for about an hour. Serve with flax crackers, Cucumber slices or your favorite vegetable slices or sticks. Can be served as a side dish or main if you love it! Use it as a topping on a spring mix salad.

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GINGERED CARROT DELIGHT

(This if for carrot lovers) 1 lb. Carrots (grated, organic) 1/4 c. Ginger (grated) 1/8 tsp. Cloves (ground) 1/8 tsp. Nutmeg (ground) 1/4 c. Agave nectar (raw) 1/4 c. Orange Juice (fresh squeezed) 1/4 c. Raisins, goji berries or other dried fruit Mix the Agave nectar, orange juice and spices into a large bowl. Stir until totally combined. Add the remaining ingredients and mix. Refrigerate before serving. A cool and delicious dish.

CRANBERRY, ORANGE SALSA

(Sweet and tasty) 3 c. Cranberries (chopped) 1/2 c. Honey (raw not heat treated!!!) 2 Tbsp. Lime juice (fresh squeezed) 1/2 sm. Red onion 1 med. Jalapeno pepper (seeded and minced) 2 1g. Oranges (peeled and chopped into small chunks) 1/2 c. Goji berries 1/3 c. Cilantro (minced)
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Combine the ingredients and chill overnight! Use as a topping, side dish, dip or main dish.

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FRUIT BOWL WITH ZESTY MANGO SAUCE

1 lb. Mango (chopped) 1/4 c. Pineapple juice (freshly juiced) 2 Tbsp. Honey (raw) 2 Tbsp. Lime juice (freshly squeezed) 2 Papayas (peeled, seeded and sliced) 1/4 lb. Guava halves (sliced) 1 c. Strawberries (hulled and halved) 1 Honeydew melon (cut into 1 inch cubes) 1 1/2 Tbsp. Lime zest (cut into thin strips) Put the first four ingredients into a food processor and blend until smooth. Set aside. Combine the remaining ingredients in a large bowl. Pour the Mango sauce over the fruit. Toss gently and let stand for about 15 minutes before serving.

MINTED LIME CARROTS

(A mint treat) 1 lb. Carrots (peeled and grated) 1/3 c. Mint (freshly chopped) 2 Tbsp. Lime Juice (freshly squeezed) 1/4 tsp. Celtic sea salt (optional to taste)
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Combine ingredients into a bowl and season to taste. Cover and chill for about 30 minutes.

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MINTED TOMATOES
(What a mint combo) 1 1/4 lb. Tomatoes (sliced) 1 tbsp. Balsamic vinegar 2 tbsp. Olive oil (extra virgin) 1 tbsp. Mint (fresh, chopped) 1/8 tsp. Celtic Sea Salt 1/2 lb. Spring mix salad greens Line a plate with the spring mix. Arrange the tomatoes on the greens in a circular pattern, combine the remaining ingredients in a blender and blend. Pour the mixture over the tomatoes and serve.

ORANGE DATE DELIGHT

(Oh so good!) 2 Oranges (peeled and cubed) 1 Apple (unpeeled and cubed) 3 Dates (pitted and chopped finely) 1/2 c. Macadamia nuts 1/2 c. Sunflower seeds 1 tbsp. Agave Nectar (raw) 1/2 tsp. Nutmeg 1/2 tsp. Cinnamon Put the Macadamia nuts and Agave nectar into a blender and liquefy. Mix the sauce with the Oranges, apple, and dates tossing until all are covered with the sauce. Sprinkle the nutmeg and cinnamon over the dish. Garnish with sunflower seeds and serve.

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CABBAGE GRAPE BOWL

1 c. Cabbage (shredded) 1/2 c. Grapes (green or red) 2 tbsp. Walnuts (raw chopped) 1/2 c. Macadamia nuts 1 tbsp. Agave Nectar (raw) Put the Agave nectar and the macadamia nuts into a blender and liquefy. Mix the cabbage and the grapes together. Pour the dressing on the mix and stir until it is coated. Sprinkle the walnuts on top for a crunch topping.

SALSA
(Not just for a dip any more!) 1/2 c. Scallions (chopped) 1 c. Cilantro (fresh chopped) 6-8 cloves Garlic (minced) 1/4 c. Oregano (fresh chopped) 2 tbsp. Jalapeno pepper (minced) 1 Red Pepper (chopped) 2 Yellow peppers (chopped) 1/4 c. Olive oil (extra virgin) 3 tbsp. Lime juice (fresh squeezed) Celtic Sea salt and pepper to taste Toss the ingredients into a food processor and process into a chunky mix. Once it is all mixed, cover and chill for at least an hour or two

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RAINBOW CABBAGE SALAD

1 med. Onion sweet 2 c. Cabbage Green (shredded) 2 c. Cabbage Red (shredded) 2 sm. Apples cubed 2 tbsp. Olive oil (extra virgin) 1/4 c. Apple cider vinegar 1 tsp. Celery Seed Dash Black pepper Slice half the onion into rings to use as a topping later. Chop the remaining onion. In a large bowl mix the cabbage (green and red) with the chopped onion. Mix in the apple. Now put a layer of onion rings on top. Take the olive oil, apple cider vinegar, and celery seed and put them into a small bottle. Shake vigorously. Pour over the cabbage mix. Season with the dash of black pepper.

VEGETABLE SALAD
1/2 c. Carrot (raw grated) 1/2 c. Cauliflower (raw chopped) 1 c. Peas raw (can come from frozen do not cook) 1/4 c. Olives (oil or sun cured) 3 tbsp. Apple cider vinegar 1 tsp. Agave Nectar (raw) 1/4 c. Sun-dried Tomatoes Dash Black pepper

In a large bowl combine the first four ingredients. Soak the sun-dried tomatoes in enough water to cover for 30-45 minutes. After soaking, combine the tomatoes with the rest of the ingredients and blend in a blender for a few seconds. Pour over vegetables and chill for an hour before serving.

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STUFFED DRIED TOMATOES

1 c. Walnuts (raw soaked 24 hours) 1 c. Onion (chopped) 1/2 tsp. Basil (fresh chopped) 1/2 tsp. Parsley (fresh minced) 2 tbsp. Olive oil (extra virgin) 1/2 c. Tomatoes 9blended) Black pepper to taste 12 halves Dried tomatoes Take 6 tomatoes and scoop out the center and save. Dehydrate the shell halves for 8- 12 hours at 110 degrees. Drain and rinse the walnuts. Blend the walnuts, tomato centers and the rest of the ingredients into a rough chopped mix. After the halves have finished dehydrating fill the halves with stuffing. Dehydrate the finished product for 4 5 hours at 115 degrees. Serve as a main dish or a side.

ITALIAN GREEN BEANS

1 lb. Green Beans (raw) 2 tbsp. Olive oil (extra virgin) 2 tbsp. Garlic (minced) Ground black pepper 1/4 tsp. Savory herbs Put the green beans into a bowl. Add the other ingredients and toss. Serve and enjoy.

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ORIENTAL CABBAGE SALAD

Dressing
2 3 tbsp. Apple Cider Vinegar 2 tbsp. Agave Nectar (raw) 1/2 c. Olive oil (extra virgin)

Salad
1/2 c Almonds (raw slivered) 2 tbsp. Hemp nuts 1A head Cabbage 4 Green onion (sliced) Prepare the dressing 1-2 hours before putting on the salad. Mix the salad ingredients. Pour on the dressing and serve.

MUSHROOM SPINACH SALAD

2 cloves Garlic 1 head Romaine Lettuce 1/2 head Butter Lettuce 1/4 head Cabbage red (shredded) 2 Bell peppers (sliced) 1 med. Onion red (sliced thin) 1 lb. Spinach (fresh chopped) 1/2 lb. Mushrooms (sliced) Rub mashed garlic into the sides of a wooden bowl. Tear the lettuce into bite sized pieces, add all the ingredients into a bowl and toss well. Chill for a couple of hours and then garnish with tomatoes and serve with your favorite oil and vinegar dressing.

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ZUCCHINI SALAD
3 Carrots (organic) 6 Zucchini 1/2 Onion 1/2 Bell pepper 1 clove Garlic 1/2 tsp. Thyme (fresh chopped) 1 dash Pepper 1/2 c. Water 2 tbsp. Apple Cider vinegar 1 tsp. Basil Tomato wedges for garnish (one tomato) Shred the carrots, zucchini and onion. Dice the bell pepper, mince the garlic and toss all the vegetables together in a salad bowl. Put the remaining ingredients into a blender and blend for a few seconds. Add the dressing to the vegetables and chill for a couple of hours. Garnish with tomato wedges.

SWEET CUCUMBERS
c. Brown Rice vinegar 1 tbsp. Honey (raw) 3 tbsp. Nama Shoyu 1 tsp. Ginger (fresh grated) 1/8 c. Water (filtered) 2 Cucumbers (sliced) 2 Green onions (diced) 2 tbsp. Basil (fresh chopped) Mix the vinegar, honey, Nama Shoyu, ginger and water in a blender and blend well. Put the remaining ingredients into a bowl and pour the dressing over the vegetables. Cover and chill for several hours. Serve and enjoy!

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SPINACH GRAPEFRUIT SALAD

1/4 c. Olive oil (extra virgin) 3 tbsp. Lemon juice (fresh squeezed) 3 tbsp. Orange juice (fresh squeezed) 1 tbsp. Apple cider vinegar 1 tbsp. Hemp nut oil 1 tbsp. Honey (raw) 1 tsp. Chili sauce 1/4 c. Sunflower seeds (raw) 1 Grapefruit 3 c. Spinach baby (packed) 1 c. Water Chestnuts (fresh) 1/2 sm. Onion red (chopped) 2 tbsp. Ginger (minced fresh) 1 tsp. Hemp nuts In a blender combine the olive oil, juices, vinegar, hemp nut oil, honey and chili sauce and blend until it is mixed and set aside. Peel the grapefruit and segment. Put the spinach, chest nuts (peeled and sliced), ginger and sunflower seeds into a bowl. Add the dressing and toss until all is coated. Garnish with the grapefruit segments and onions. Sprinkle on hemp nuts. Enjoy. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. Raymond Chandler (1888-1959) American novelist and screenwriter

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STUFFED TOMATO CUPS

4 1g. Tomatoes 1 Cucumber 2 Carrots 2 Onions green 1/2 c. Parsley 1 tbsp. Mint (fresh chopped) 1 clove Garlic 1 c. Sunflower seeds (raw) 1/4 c. Olive oil (extra virgin) Slice the tomatoes in half. Scoop out the insides and place in a food processor. Add the sunflower seeds and olive oil and process until a fine chunky mixture. Finely chop the remaining ingredients. Mix the seed mix and the vegetable mix together. Spoon the mixture into the tomato halves. Garnish with parsley and sunflower seeds.

MASHED POTATOES
4 c. Cauliflower 1 c. Macadamia nuts 1/4 c. Hemp nut oil 1 tsp. Celtic sea salt 1/4. tsp. Pepper black 1/4 tsp. Paprika Put the ingredients into food processor and blend until a lumpy smooth. Next put on a teflex sheet and dehydrate at 100 degrees for 4 5 hours until warm. Top with mushroom gravy.

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CORN SALAD
2 Ears corn (organic) (raw) 1 Bell pepper red (chopped) 1 Bell pepper green (chopped) 1 Tomato (chopped) 1/4 c. Onions red (chopped) 2 tbsp. Lemon juice (fresh squeezed) 1 tbsp. Olive oil (extra virgin) 2 cloves Garlic (minced) Cut the corn from the cob into a bowl. Add the remaining ingredients and mix well. Chill before serving.

AVOCADO TOMATO SALAD

3 Avocados (diced) 3 Tomatoes (diced) 1/4 c. Basil (fresh chopped) 2 tbsp. Olive oil (extra virgin) 2 tsp. Nama Shoyu 1 tsp. Lemon Juice (fresh squeezed) 1 1/2 c. Spring mix or sprouts In a shaker combine the basil, oil, Nama Shoyu and lemon juice and shake until blended. Put the tomatoes and avocados in a bowl and pour on the dressing. Mix gently until all is coated. Serve on a bed of spring mix or sprouts.

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Section: E - Breads, Crackers

TASTY STUFFING
(An anytime addition to your family dinner) 2 c. Pecans 2 c. Almonds 1 Tbsp. Miso (organic) 1 sm. Onion (sweet) 6 stalks Celery 1 Apple 4 Carrots 1 c. Goji Berries 2 tbsp. Sage 2 tbsp. Rosemary 2 tbsp. Thyme Put the miso and nuts into a food processor and chop. Put into a large bowl. Then take the apple, carrots, celery and goji berries and chop in the food processor until a medium to small chunk. Pour into the bowl with the nut mix. Stir in the spices by hand until completely mixed. Put the mixture on a teflex or other type of nonstick tray and put into your dehydrator for about 3 hours at 115 degrees. Flip the mixture over on to another nonstick tray and dehydrate for another 3 hours. Serve when finished.

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FLAX CRACKERS
2 c. flax seeds 4 c. water 1 1/2 c. Sun Dried Tomatoes 2 c. water 2 tbsp. Chili powder (organic) 1 tsp. Celtic Sea Salt 1 tbsp. Crushed Red pepper 2 tbsp. Italian Herbs (organic) 3 med. Tomatoes (organic) 3 cloves Garlic 1/2 c. Onion (Sweet) 2 c. Bell pepper (various colors) (chopped) In a large mixing bowl put the Flax seeds and the 4 cups of water and let soak for 30 minutes. Most of the water should be absorbed. Put the sun dried tomatoes in a bowl with the 2 cups of water and let soak for 30 minutes. After the sun dried tomatoes have soaked, put them in a blender water and all. Add the garlic (chopped), salt, and herbs. Blend until smooth. Pour into a large mixing bowl. Now blend the flax seeds. This should be done in stages because the flax will get very doughy and hard on the blender. After the flax is done combine it with the sun dried tomatoes mixture. Stir until completely blended. Now, take a teflex dehydrator sheet and put a scoop of the dough on the sheet. Spread it out evenly over the entire sheet. Take the tomatoes and slice them thinly. Place the tomatoes on the mix to decorate the crackers. Sprinkle the bell peppers over the cracker mix. It makes approximately three teflex sheets out of this mix. So make sure to have enough veggies left to do all the sheets. Now put in a dehydrator for 15-24 hours at 110 degrees. 3/4 of the ways through flip the crackers over to dry on both sides. An hour or two before the crackers are done cut them into squares or other shapes (triangles, etc.). Put in a sealed container after they are finished and totally cooled down. Enjoy with a dip or as crunches on a salad or a great crunchy snack.
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CARROT BREAD
1 c. Almonds (raw soaked 24 hours) 2 c. Carrots (finely grated) 1 tsp Celtic Sea Salt 3 stalks Celery 1 tbsp. Honey (raw) 1 tsp. Nutmeg 1 tsp. Cinnamon 1/2 c. Raisins Drain the almonds and put into a blender. Blend completely. Pour the nuts into a cheese cloth and squeeze to remove as much moisture as possible. Mix all the ingredients in a large bowl. Combine to make sure the ingredients stay stuck together. Mold into loaf forms about 1/2 inch thick on a teflex sheet. Dehydrate at 110 degrees for 8 15 hours. Check often. You want it to stick together but not be too dry. Enjoy!

FALAFEL
1 c. Walnuts (soaked for 12 hours) 1 c. Pecans (soaked for 12 hours) 1/2 c. Hemp nuts 1/4 c. Parsley (chopped) 1/4 c. Cilantro (coriander) (chopped) 1/4 tsp. Pepper black 2 tbsp. Lemon juice (fresh squeezed) 1 tsp. Cumin 1 tsp. Celtic sea salt 1/4 c. Water (filtered) Put all the ingredients into a food processor and blend to a smooth paste. Make small squares with the paste about 1 1/2 square and 1/2 thick and place them on a teflex sheet. Dehydrate until the outsides are crispy about 8 12 hours. Turn the patties over once during drying.

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PIZZA
Crust 1 1/2 c. Wheatberries (sprouted) 1/4 c. Olive oil (extra virgin) 2 tbsp. Basil (fresh chopped) 2 tbsp. Oregano (fresh chopped) 2 tbsp. Rosemary (fresh chopped) 1 tsp. Celtic sea salt 2 cloves Garlic 2/3 c. Flax seed (soak in a 1 1/2 c. water for about 20 minutes) Combine all the ingredients (except flax seeds) in a food processor and blend into a paste. Put the paste and flax seeds into a bowl and mix completely. Make two crusts from the mixture and place on teflex sheets for your dehydrator. Dehydrate the crusts for about 10 15 hours or until dry. Spread the pizza sauce on the crusts. Top with vegetables of your choice bell peppers (all colors), onions, olives (sun or oil cured), egg plant, mushrooms and many different kinds of nuts what ever you want! Put back into the dehydrator for about 4 hours and serve warm.

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Pizza Sauce 1 c. Sun dried tomatoes 1 tbsp. Oregano 1 tsp. Rosemary 1 tsp. Celtic sea salt 1 clove Garlic (minced) 1 med. Tomato Roma 2 tbsp. Olive oil (extra virgin) Soak the sun dried tomatoes for about 30 minutes. Chop the roma tomatoes into small cubes. Take the sun dried tomatoes and all the ingredients, except the roma tomatoes, put into a blender and blend until it is a thick paste. Stir in the roma tomatoes until mixed.

It takes a deep commitment to change and an even deeper commitment to grow.

Ralph Elliston

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DRIED FRUIT
3 -4 c. Fruit your favorites

Cut the fruit into thin sections. Put on a dehydrator sheet and dehydrate until dry. About 8 14 hours. Use for dipping, snacking, croutons on salads endless possibilities.

SPICY NUTS
2 tbsp. Nama Shoyu 2 tbsp. Chili powder 2 tbsp. Celtic sea salt 1 clove Garlic (minced) 1 c. Apple juice (fresh squeezed) 1 lb. Almond (raw soaked for 12 hours)

Mix all the ingredients, except the almonds, in a bowl. Add the almonds and soak for 4 5 hours. Spread the almonds on a teflex sheet and dehydrate for about 24 hours at 110 degrees.

CINNAMON PECANS 1 lb. Pecans raw soaked for about 12 hours and then drained 3 tbsp. Cinnamon ground organic 1 tsp. Celtic sea salt 5 tbsp. Agave nectar Take the pecans and stir them into the agave nectar. Now roll them in the cinnamon and salt mix. Spread on a dehydrator teflex sheet. Dehydrate for 24 or so hours. Enjoy.

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VEGETABLE TWISTS
1 Yam 1 Zucchini 3 Carrots 1 tbsp. Celtic sea salt Take a spiralizer ( saladdaco ) put on the curly setting and slice the vegetables into long thin strips. Salt to taste. Dehydrate for 12 hours or so. Can be eaten like they are or make your favorite raw dipping sauce.

CORN CHIPS
5 cobs Corn (sweet organic) 1 clove Garlic 1 Onion sweet 1 tbsp. Flax seed (ground fine) 1 Tomato Combine all the ingredients in a food processor and blend into a paste. If too dry add a little olive oil. Spread on a teflex sheet. Make it about 1/4 thick. Dehydrate for 24 hours. Turn the sheet over around the 15 hour mark to dry the bottom. Cut into shapes and serve. Eat with your favorite salsa.

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ZUCCHINI BREAD
2 c. Flax seeds (ground finely) 1 c. Walnuts (soaked 8 hours) 1 1/2 c. Goji berries (soaked for 4 hours) 1 c. Zucchini 2 tbsp. Cinnamon 1/2 tsp. Nutmeg 1 tsp. Celtic sea salt Grind the flax seed in a blender until fine. Put the walnuts into a food processor into a corse consistency. Process the goji berries and zucchini in a blender until smooth. Add some berry water to make the mixture blend easier. Combine all the ingredients into a large mixing bowl. Mix well. Form several loaves about 1 inch thick on teflex sheets. Dehydrate for about 10 15 hours at 110 degrees. The crust should be crunchy and the insides firm.

OATMEAL
1 c. Oat groats (soaked overnight) 1/2 c. Orange juice (fresh squeezed) 1/2 c. Raisins (organic) 1/2 c. Dated (chopped) 1/2 Banana (sliced) 1 tbsp. Honey (raw) 1/4 c. Coconut (shredded unsweetened) Stir this mixture together and enjoy.

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CINNAMON BREAD
4 c. Almonds (soaked overnight) 1 1/2 c. Flax seeds (raw ground fine) 1 c. Coconut oil 1/2 c. Honey (raw) 1 tsp. Cinnamon 1 c. Goji berries 1 tsp. Celtic sea salt Process all the ingredients in a food processor except the goji berries. Stir in the goji berries. With your hands make loaves about 4x 6x 1/2 thick on a teflex sheet. Dehydrate for 4 8 hours at 110 degrees. Eat right away or store for up to a week in the fridge.

To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. Buddha Let your food be your medicine and your medicine your food. Hippocrates Every mans spice box seasons his own food. Zora Neale Hurston

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Section: F - Cookies & Desserts

BANANA DATE NUT DELIGHT
(Banana lovers come on down) 2 Bananas (peeled and cut in 1/2 slices) 8 Dates (pitted and chopped) 1/4 c. Pecans (raw) (chopped) 1 tsp. Lemon Juice (freshly squeezed) 2 tbsp. Agave Nectar or Honey (raw optional) Combine the dates, bananas and pecans in a bowl. Sprinkle with lemon juice and toss. Chill to serve. May top with Raw honey or Agave nectar if desired.

PINEAPPLE FRUIT BOAT

(A tasty sweet treat) 1 whole Pineapple 1 Papaya (peeled, cut into chunks) 1/4 lb. Grapes (your favorite) 1 Apple (peeled, cored and cut into chunks) 1/4 c. Pecan halves (raw) 1 Banana (sliced) 1/4 c. Lime juice (freshly squeezed) 1 Lime (quartered as garnish) Take the pineapple and cut into quarters length ways. Remove the core and discard. Remove the pineapple by cutting close to the skin but saving the skink to use as a boat. Cut the pineapple into chunks and then mix with the remaining ingredients (excluding the lime wedges) in a bowl. Toss and chill if needed. Serve in the pineapple shell as a boat and garnish with the lime.
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PEAR PIE (A raw sweet treat so good for you!)

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Crust 1 c. Almonds (soaked 8 hours) 1/2 c. Walnuts (soaked 2 hours) 1/2 c. Raisins 1/8 c. Coconut Oil 1 Tbsp. Pumpkin spice (organic) 1 pinch Celtic Sea Salt 1 c. Sunflower seeds (raw soaked 2 hours)
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Crust directions Blend almonds and raisins in a food processor until paste. Add the rest of the ingredients and blend into a smooth paste. Press the mixture into a pie dish. Refrigerate to make hard and while preparing the filling. Filling 8 Pears (organic) 8 Dates (any variety but medjool) 1 c. Raisins 1 Lemon (juiced) 1/2 tsp. Cinnamon 1/4 tsp. Cloves 1/4 tsp. Nutmeg 1 1/2 Tbsp. Psyllium 1 pinch Celtic Sea Salt Put the ingredients into a food processor and blend into a sauce consistency. Take the crust and sprinkle some sunflower seeds on it. Spoon the filling into the crust over the seeds. Top with almonds, shredded coconut, apples, pears, or what ever you want! Server right away or chill to harden.

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RAW PIE CRUST

(Versatile can be used with many fillings)
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1 c. Almonds (raw soaked 10 hours) 1/2 c. Walnuts (raw soaked 2 hours) 1/2 c. Raisins 1/8 c. Coconut oil (raw) 1 tbsp. Pumpkin spice 1 tbsp. Cinnamon 1 pinch Celtic Sea Salt 1 c. Sunflower Seeds (Raw soaked 2 hours)
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Blend the almonds and raisins in a food processor until a paste. Add the rest of the ingredients and blend until it is a smooth paste. Press into a pie dish. Refrigerate until you have your filling ready.

WATERMELON WITH MINT AND LIME

(A cool treat for a hot day) 1/2 c. Honey (raw unfiltered) 1 sprig Mint (fresh) 1 Lime zest (2 piece) 2 1/2 tbsp. Lime juice (freshly squeezed) 3 lb. Watermelon (cut into chunks) Put the honey, mint and zest into a blender and make a smooth consistency. Puree the watermelon in the blender until smooth and strain the liquid. You should have a couple of cups remaining. Combine the watermelon and the honey mixture together. Stir to mix. Pour into a glass baking dish and cover with plastic wrap and put into the freezer. Keep in the freezer for about an hour and then take out and stir. Freeze for another 3/4 hours. Stir once in a while to keep from getting totally solid. Scoop and serve as a sorbet!

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LEMON CREME PIE

Crust 1/2c. Cashews (raw) 1/2 c. Almonds (raw) 1/2 c. Dates pitted (organic) 2 tbsp. carob powder (or raw cacao powder) Put ingredients in processor to combine into breadcrumb-like texture. Add just enough water so that mixture combines. Press mixture into pie plate lined with wax paper. Put in freezer to set for about 5-10 minutes Filling 1 Banana 1/2 c. Coconut (raw shredded) (unsweetened) 2 tbsp. Lemon juice (freshly squeezed) 1 tbsp. Honey (raw) 1 tbsp. Hemp oil Blend ingredients in a binder until smooth. Pour into pie crust and chill for about an hour then serve.

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CARROT TREATS
1 c. Sunflower seeds (raw) 1 c. Pecans (raw) 1/2 c. Water (filtered) 1 tsp. Vanilla bean powder 1/4 tsp. Lemon zest (fresh) 1 Carrot medium 1/2 c. Raisins 1/2 c. Goji berries Soak the nuts and vanilla bean in the filtered water for about 5 hours. Then blend in a blender with the remaining ingredients except for the raisins and Goji berries. When the mixture is smooth, stir in the raisins and Goji berries. Make into bars and dehydrate at 110 degrees for about 11 hours.

BANANA COCONUT FROSTY SMOOTHIE

4 bananas (peeled and cut into 1 inch slices) 1 1/2 c. Lemon juice (fresh squeezed) 1/2 lemon (sliced, peeled, 1/4 inch long) 1 tsp. lemon zest 2 c. Coconut milk 4-1/4 c. crushed ice (made from filtered water) Arrange banana slices in a single layer on a cookie sheet. Freeze about 45 minutes, or until frozen. Combine with remaining ingredients, except ice, in a blender and pure. Serve over crushed ice.

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PEACHY PLUM PUDDING

(Yummy) 2 1g. Peaches (organic) 3 1g. Plums (organic) 1 c. Macadamia nuts 1/4 tsp. Nutmeg 1 tbsp. Honey (raw) Blend the macadamia nuts until they are a smooth consistency. Add the peaches, plums and raw honey. Blend until smooth. Put into cups and chill for about 2 hours and then serve.

BANANA PUDDING CUPS

3 1g. Bananas 2 tbsp. Cashew butter (raw) 1 c. Macadamia Nuts 2 tbsp. Agave nectar (raw) 1 tsp. Cinnamon 1/2 c. Walnuts (raw grated) Take one of the bananas and combine in a blender with the Agave nectar and cashew butter. Blend to a pudding consistency. Take four small cups and slice the remaining two bananas into the bottoms. Fill each cup with the pudding. Sprinkle with cinnamon and the walnuts. Put in the freezer for about 30 60 minutes and serve.

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STUFFED APPLES
2 1g. Apples 1 c. Pecans (raw chopped) 1/2 tsp. Cinnamon 1 tbsp. Honey (raw) 1/4 tbsp. Lemon Juice (fresh) 2 tbsp. Water (filtered) Core the apples almost to the bottom. Leave some of the base of the apple to keep the apple cup remaining firm. Take the apple insides, pecans, cinnamon, raw honey, lemon juice and water and blend to a chunky consistency. Fill the apples with the mixture. Top with cinnamon and serve. You can chill in a freezer for an hour before serving for a crisp freshness.

FRUIT BALLS
1 c. Dates (pitted) 1/4 c. Walnuts 1/4 c. Oat groats (soaked 10 hours) 1/4 c. Carob powder (raw) Drain and rinse the oat groats. Place all the ingredients into a food processor and blend until the mixture is all thoroughly combined. Wet your hands and fashion balls about 1 in size. Place on a plate covered in wax paper. Refrigerate for up to two weeks.

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BERRY POPS
1 c. Strawberries (hulled) 1 c. Blueberries 1/2 c. Red Raspberries 1/3 c. Apple Juice (fresh squeezed) 3 tbsp. Agave nectar (raw) 12 Popsicle sticks Blend all the ingredients into a smooth mixture. Pour mixture into ice cube trays and insert sticks. Freeze for 8-12 hours before serving.

PINA COLADA POPS

2 c. Coconut juice (fresh from coconuts) 1 c. Pineapple (chunks fresh) 3 tbsp. Agave Nectar (raw) 1 1/2 tsp Vanilla (non alcoholic) 1/2 c. Almond milk 12 Popsicle sticks Mix ingredients into a blender and blend into a smooth mixture. Pour into ice cube tray and put in sticks. Freeze for 8-12 hours before serving.

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APPLE/APRICOT SAUCE
4 Apricots (dried) 4 Apples 1/4 c. Apple Juice (fresh squeezed) 1/2 c. Honey (raw) Cover apricots with water and soak for an hour or two until soft then drain. Put all the ingredients into a blender and blend until smooth. Chill and serve.

FRUITY NUT MIX

1/4 c. Raisins (organic) 1/4 c. Prunes (pitted organic) 1/4 c. Sunflower seeds (raw organic) 1/4 c. Sesame seeds (raw) 1 Banana (sliced) 1 tsp. Agave Nectar (raw) 1/2 c. Walnuts (raw) Place raisins and prunes in a bowl and cover with water. Soak overnight. Drain and add remaining ingredients. Chill and serve.

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CHILLY FRUIT SCOOP

2 Plums 1 Pear 2 Peaches 1/2 c. Blueberries 1/2 c. Raisins 1 Apple 1/2 c. Apple Juice (fresh squeezed) 1 tbsp. Honey (raw) 1 Banana (frozen) 1 tbsp. Cashew pieces (raw) Chop the plums, pear, peaches and apple and put into a bowl with the raisins and blueberries. Take the apple juice, honey and frozen banana and place them into a blender and blend until smooth. Pour over the fruit and top with the raw cashews.

CHOCOLATE MOUSSE
3 Avocados 1/2 c. Honey (raw) 1 1/2 tbsp. Coconut oil 1/2 c. Raw carob powder 4 tbsp. Cacao powder (ground from raw cacao nibs) 1 pt. Blueberries or sliced strawberries 1/4 c. Mint leaves Cut the avocados in half, remove the pits and scoop out the flesh into a blender. Add the coconut oil and blend until smooth. Spoon in the carob and cacao powder and blend until smooth. Layer the berries in a bowl and pour on the pudding. Top with some mint leaves. Can also be topped with finely chopped raw pecans.

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STRAWBERRIES AND CREAM

1 c. Macadamia nuts (soaked overnight) 1/2 c. Orange juice (fresh squeezed) 5 Dates (soaked for 30 minutes) 1 tbsp. Honey (raw) 1 c. Strawberries (organic sliced) In a blender put the nuts, orange juice, honey and dates. Blend until smooth. Put the strawberries into a bowl. Pour the sauce over the berries and serve.

COCONUT BALLS
1/2 c. Cashew butter (raw) 1 c. Coconut (shredded) 1 tbsp. Honey (raw) 1/2 c. Dates (pitted chopped) 1/4 tsp. Celtic sea salt In a food processor, process all the ingredients to a thick paste. Take tablespoon sized scoops out and roll into balls in you hands. Place on a plate and chill. Will last about a week in the fridge. Only those who will risk going too far can possibly find out how far one can go. T.S. Eliot (1888-1965) American poet

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Notes:

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Section: G - Beverages & Miscellaneous

PICKLED GINGER
(Healthy Garnish) 2 1g. Ginger Roots 1 c. Rice Wine Vinegar 5-7 tbsp. Agave Nectar (Raw) 1 tsp. Celtic Sea Salt Peel the ginger root. Slice into very thin slices. Put in a bowl and salt it. Leave the ginger in the bowl for about 30 minutes. Put the ginger in a jar. Mix the Agave and the rice wine vinegar together. Pour the mixture over the ginger in the jar and cover with a lid. Put in the refrigerator for about a week. The ginger should change color to a light pink. The ginger will last for up to a month in the fridge.

MUSHROOM SAUCE
1/4 c. Cashew butter (raw) 1 c. Water (filtered) 2 c. Mushrooms (portabella) 2 tsp. Nama Shoyu (raw soy sauce) 1/2 tsp. Celtic Sea Salt 4 tbsp. Mushrooms (finely chopped) In a food processor mix the cashew butter and water until smooth. Add the remaining ingredients except the chopped mushrooms. Blend until it is a creamy smooth consistency. Pour over your desired dish and top with the chopped mushrooms.
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ISLAND SMOOTHIE
1/3 c. Coconut milk 1/2 Mango (peeled and cut into slices) 1/4 Papaya ( peeled and cut into chunks) 6 Strawberries 2 Dates (pitted and chopped) 1 tsp. Agave Nectar (raw) 2 tbsp. Bee pollen Blend all ingredients together. Feel free to add water or crushed ice to thin, if the smoothie is too thick.

BANANA NUT SMOOTHIE

1/2 c. Cashew cream or raw almond milk 1 Banana 1 Date (chopped) 1 tbsp. Almond butter (raw) 1 tbsp. Coconut oil Water and ice to desired consistency Put all the ingredients into a blender and blend. You can add crushed ice. Please use filtered water to make your ice.

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PINKIE DATE BLAST

1 Banana 1 Date (pitted chopped) 1/2 Pink Lady apple ( peeled and chopped) 1/2 Mango 1/3 c. Coconut oil (raw) 2 tbsp. Bee pollen 2 tbsp. Honey (raw) Water as needed Blend together and add water until you get it the thickness you want. (Can add crushed ice.)

CHERRY APPLE SMOOTHIE

1 Apple large 1 Banana large 1/2 c. Strawberries 1/2 c. Blueberries 1/2 c. Goji berries 1 1/2 tbsp. Honey (Raw) 1 tbsp. cinnamon Put the ingredients into a blender a little at a time and blend until smooth and enjoy!

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TANGERINE AMBROSIA
2 Tangerines (peeled and segmented) 2 Pink grapefruits (peeled and segmented) 1 tbsp. Mint leaves (chopped) 2 tbsp. Orange juice 2 tsp. Honey (raw) 2 Mint sprigs (fresh optional) Combine tangerine and grapefruit segments in a bowl. Stir in chopped mint. Stir together orange juice and raw honey in a separate bowl and pour over fruit. Toss gently. Cover and chill at least 1 hour to blend flavors. Serve garnished with mint if desired.

VINAIGRETTE
(A good simple dressing) 1/2 c. Apple cider vinegar 1 tsp. Mustard (dried and ground) 1/2 c. Olive Oil (extra virgin) Put the ingredients into a shaker bottle and shake until mixed. Use on salads or other dishes.

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WASSAIL
2 qt. Apple juice (fresh squeezed) 1 pt. Cranberry Juice fresh 1/2 c. Agave Nectar (raw) 2 tbsp. Cinnamon 1 tsp. Allspice 1 sm. Orange 5 - 8 Cloves Peel and section the orange. Put cloves into the orange. Put it and the rest of the ingredients into a blender and blend lightly. Put in a container and chill for 5 hours. Serve. If you want it warm put in a coffee mug and place in hot water gently warming until it is warm but not hot or boiled. That will kill the enzymes.

LEMONADE
4-5 Lemons 2 qt. Water (filtered) 2-3 tbsp. Honey (raw) Juice the lemons into a blender. Add the water to the lemon juice. Put in the raw honey, go with 2 tbsp. first to see if it is as sweet as you want, if not add more honey. Blend the mixture until all is mixed completely. Taste to see if you want it sweeter. Chill in the fridge for up to a week.

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STRAWBERRY BANANA SMOOTHIE

2 c. Strawberries (fresh organic) 2 lg. Bananas (peeled) 1/4 c. Orange Juice (fresh) 1/2 c. Nut milk almond To make the nut milk take a cup of almonds and soak overnight. Drain and rinse. Put into a blender and blend. Strain the mixture through cheese cloth. The liquid is the nut milk. You can add some Agave nectar for sweetness. Put the nut milk and the rest of the ingredients into a blender. Blend into a smooth consistency. Chill if desired.

PAPAYA - LIME TROPICAL

2 c. Papaya pulp 1 tbsp. Lime juice (fresh squeezed) 1/2 c. Orange juice (fresh squeezed) 1 tbsp. Honey (raw) 2 tbsp. Coconut flakes (raw unsweetened) Put all the ingredients into a blender except for the coconut flakes. Blend until smooth. Pour the mixture into serving glasses. Top with the shredded coconut.

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CRENSHAW SMOOTHIE
3 c. Crenshaw melon 1 c. Orange juice 1 Banana (frozen) 2 tbsp. Honey (raw) Put all the ingredients into a blender and blend until smooth. Put in cups and freeze for a few hours (about 3 hours). Serve!

MELON BALLS WITH STRAWBERRY TOPPING

1/2 Cantaloupe 1/4 Honey Dew melon 1/4 Casaba melon 2 c. Strawberries (fresh organic) 1/2 c. Ice (crushed) 2 tbsp. Coconut flakes (raw) 2 tbsp. Pistachio nuts (raw ground) Take a melon scoop and scoop out the melon and put into a large bowl. Put the strawberries and ice in a blender and blend until smooth. Pour the strawberry sauce over the melons. Top with the coconut flakes and pistachio nuts. Serve cold.

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LIFE BLOOD COCKTAIL

1 c. Beet Juice (freshly juiced) 1 c. Celery Juice (freshly juiced) 1/2 c. Celery juice (freshly juiced) 1 tsp. Parsley 6 tbsp. Ice (crushed) Use a juicer to juice the veggies. Add the parsley and mix well. Serve in a glass over ice.

SCOTTS POWER SMOOTHIE

1/2 c. Blueberries 1/2 c. Strawberries 1/2 c. Blackberries 1/2 c. Goji berries 1 tbsp. Coconut oil 1 1/2 tbsp. Honey (raw with bee propolis and royal jelly) 2 tbsp. Bee pollen 1 Apple (cored) Put all the ingredients into a blender and blend until smooth. Add water if its too thick for you. You can add some crushed ice if desired. Use filtered water please!

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LEAN AND GREEN

4 Celery stalks (organic) 4 Collard leaves 4 Kale leaves 1 sm. Cucumber 1 hd.. Broccoli 1/2 c. Kelp (optional)

In a juicer, juice all the ingredients. Serve immediately. May be served on crushed ice. Kelp may be added let soak for 5 10 minutes before drinking. Use kelp granules.

CRAN - POM JUICE

1/2 c. Pomegranate Juice (Fresh not pasteurized) 1/2 c. Cranberry juice (fresh) 1/4 tsp. Cinnamon 1 tsp. Honey (raw) 2 c. Water (filtered) Mix all the ingredients together into a glass. Serve over crushed ice.

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ALMOND MILK
1 c. Almonds (raw) 1 c. Water (filtered) 1 tsp. Honey (raw) Soak the almonds over night (24 hours). Blend the almonds and filtered water in a blender until a smooth mixture. Take a cheese cloth and strain the nut milk into a bowl or jar. Add the raw honey and stir. Chill and use within a couple of days. You can drink straight or used in many recipes. Save the nuts for nut bread or to add to other recipes.

PEAR SMOOTHIE BLAST

2 Pears (any organic variety) 1 tbsp. Honey (raw) 1 tbsp. Bee pollen 1 Apple 1 c. Ice crushed (filtered water) 1 tbsp. Coconut oil Mix all the ingredients into a blender and blend until smooth. Serve right away.

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ORANGE BUNNY
4 -6 Carrots 4 -6 Oranges 1 tbsp. Agave Nectar (raw) 1 c. Ice crushed (filtered water) Juice the carrots and the oranges. Put in a blender with the ice and agave nectar. Blend until mixed. Serve immediately!

GREEN SMOOTHIE
1/2 hd. Romaine 1/2 bunch Collard greens 1/2 bunch Celery 1 bunch Kale 1 Apple 2 tbsp. Honey (raw) Chop all the greens completely. Bit by bit put the greens into a strong blender (add the greens slowly they can be tough on a blender). Add filtered water if needed to thin out the mixture. Core the apple and chop it up. Add the apple and the honey to the mixture. Blend until smooth. Serve right away to get all the enzymes!

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NOG
1/4 c. Almonds (soaked overnight) 1/8 c. Hemp nut oil 5 Dates (pitted) 1/2 Vanilla bean pod 1 tsp. Nutmeg 4 c. Water (filtered) Blend all the ingredients with 1 cup of the water. Blend until smooth then add the remainder of the water until completely mixed. Drink right away or if you like it chilled chill for a few hours then serve.

GOLDEN LOTUS
2 Oranges 2 Pears 2 Apples 1/2 c. Water (filtered) 2 tbsp. Ginger (minced) 1 tbsp. Honey (raw) Juice the oranges, pears, and apples. In a blender put the fruit juice, ginger, water and honey. Blend until completely mixed. Serve and enjoy. Can be made with very warm water.

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PEACH ORANGE SMOOTHIE

2 Peaches 2 Oranges 1 Apple 1 tbsp. Honey (raw) 1 tbsp. Coconut oil 1 tbsp. Bee Pollen 1 c. Ice (crushed) Peel the oranges and the apple. Core the apple. Put all the ingredients into a blender and blend smooth. Serve right away.

AVOCADO BANANA SMOOTHIE

1 Avocado 1 Banana 1 c. Macadamia nuts (soaked 6 hours) 1 tbsp. Honey (raw) 1 tbsp. Coconut oil 1 c. Water (filtered) Put the macadamia nuts, honey, coconut oil and water in a blender and blend until smooth. Add the Avocado and banana and continue blending. Add crushed ice from filtered water, if desired.

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Recommended Books:
Man the Hunted Robert Sussman The Sunfood Diet David Wolfe Naked Chocolate David Wolfe Raw the UNcook Book Juliano Rawsome! Brigitte Mars Rainbow Green Live Food Cuisine Dr. Gabriel Cousin Living Foods for Radiant Health Elaine Bruce 12 Steps to Raw Foods Victoria Boutenko Secrets of the Alkaline Body Dr Jubbs Life Food Recipes Dr. Jubbs Eco Eating - Sapoty Brook

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Raw Food websites:

www.raw-licious.com My raw food website. Information, products, free e-newsletter www.therawvegannetwork.com Raw Vegan network raw instruction www.rawfood.com Natures First Law Raw food products www.therawtable.com Raw food information and guides www.thebestdayever.com David Wolfes raw food membership site www.thegardendiet.com Storm and Jinjees raw food site Breakthrough video www.annwigmore.org Ann Wigmore institute site wheatgrass and living food www.rawfamily.com The Boutenko family raw site great information www.notmilk.com Great information site that shows health issues with milk www.truefoodnow.org Site that is working to protect our food supply non GMO food

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www.livingnutrition.com Living Nutrition Magazines web site - Natural Hygiene www.fresh-network.com A UK raw information site www.davidwolfe.com David Wolfes personal raw site www.living-foods.com Fantastic site for raw food information and community www.treeoflife.nu Dr. Gabriel Cousins site - Tree of Life Rejuvenation www.alissacohen.com Alissa Cohens site on raw food health www.beautifulonraw.com Tonya Zavastas raw food information site www.goraw.com Raw food products website www.rawfoodlife.com Great raw food in the news information site www.rawfoodsnewsmagazine.com Raw food in the news

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Recipe Index
ALMOND MILK - 136 APPLE /APRICOT SAUCE - 121 ASIAN SPROUT SALAD - 57 AVOCADO BANANA SMOOTHIE 139 AVOCADO DELIGHT - 39 AVOCADO SALSA - 86 AVOCADO TOMATO SALAD - 97 BANANA COCONUT FROSTY SMOOTHIE - 117 BANANA DATE NUT DELIGHT - 113 BANANA NUT SMOOTHIE - 128 BANANA PUDDING CUPS - 118 BASIL TOMATOES - 35 BEET HEMP NUT SALAD - 47 BEET LOVERS SPECIAL - 76 BERRY POPS - 120 BLUEBERRIES AND MELON WITH HONEY LIME DRESSING - 55

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BUTTERNUT SQUASH SOUP - 61 CABBAGE GRAPE BOWL - 90 CARROT BREAD - 103 CARROT DILL SOUP - 63 CARROT TREATS - 117 CAULIFLOWER, MUSHROOM AND ONION SALAD 54 CHERRY APPLE SMOOTHIE - 129 CHERRY HEMP NUT POWER MEAL - 70 CHILLY FRUIT SCOOP - 122 CHOCOLATE MOUSSE - 122 CINNAMON BREAD - 109 CINNAMON PECANS - 106 COCONUT BALLS - 123 CORIANDER CHUTNEY - 38 CORN CHIPS - 107 CORN SALAD - 97 CRAN - POM JUICE - 135

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CRANBERRY, ORANGE SALSA - 87 CRENSHAW SMOOTHIE - 133 CUCUMBER AND FRUIT SALSA - 59 CUCUMBER DRESSING - 62 CUCUMBER SALAD - THAI STYLE - 50 DRIED FRUIT - 106 ENDIVE CITRUS SALAD - 55 FALAFEL - 103 FENNEL-ORANGE SALAD - 53 FLAX CRACKERS - 102 FRUIT BALLS - 119 FRUIT BOWL WITH ZESTY MANGO SAUCE - 88 FRUIT SALAD - 62 FRUITY NUT MIX - 121 GAZPACHO - 49 GINGER DRESSING - 59 GINGERED CARROT DELIGHT - 87 GOLDEN LOTUS - 138

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GREEN GAZPACHO - 75 GREEN SMOOTHIE - 137 GUACAMOLE - 36 HUMMUS 2 - 33 ISLAND SMOOTHIE - 128 ITALIAN GREEN BEANS - 92 JICAMA CHILE SALAD - 58 LEAN AND GREEN - 135 LEMON CREME PIE - 116 LEMONADE - 131 LIFE BLOOD COCKTAIL - 134 MANGO NECTARINE SALSA 40 MARINATED VEGETABLES - 79 MASHED POTATOES - 96 MEAT LOAF - 73 MELON BALLS WITH STRAWBERRY TOPPING - 133 MELON STEW 68 MEXICAN CHILI - 69

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MIDDLE EASTERN PESTO - 41 MIDDLE EASTERN PESTO WITH LEMON AND CORIANDER 52 MINT VINAIGRETTE - 38 MINTED LIME CARROTS - 88 MINTED TOMATOES - 89 MIXED VEGETABLE DRESSING - 39 MUSHROOM AND TARRAGON SALAD - 52 MUSHROOM GRAVY - 61 MUSHROOM PATTIES - 67 MUSHROOM SAUCE - 127 MUSHROOM SPINACH SALAD - 93 NOG - 138 OATMEAL - 108 ORANGE BUNNY - 137 ORANGE DATE DELIGHT - 89 ORANGE ONION SALAD - 56 ORIENTAL CABBAGE SALAD - 93 ORIENTAL DRESSING - 60 SPICY AVOCADO SOUP - 60 PAPAYA - LIME TROPICAL - 132

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PEACH ORANGE SMOOTHIE - 139 PEACHY PLUM PUDDING - 118 PEAR PIE - 114 PEAR SMOOTHIE BLAST - 136 PEAR SPREAD - 36 PICKLED GINGER - 127 PICO DE GALO - 32 PINA COLADA POPS - 120 PINEAPPLE CRANBERRY DELIGHT - 68 PINEAPPLE FRUIT BOAT - 113 PINKIE DATE BLAST - 129 PIZZA - 104-105 POPPERS - 34 RAINBOW CABBAGE SALAD - 91 RAINBOW OLIVE SALAD - 80 RAW HUMMUS - 31 RAW PIE CRUST -115 SALSA - 90

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SCOTTS POWER SMOOTHIE - 134 SOUTH SEAS FRUIT SALAD - 45 SPAGHETTI - 81 SPICY NUTS - 106 SPINACH GRAPEFRUIT SALAD - 95 SPINACH SALAD WITH GARLIC - 51 STRAWBERRIES AND CREAM - 123 STRAWBERRY BANANA SMOOTHIE - 132 STUFFED APPLES - 119 STUFFED DRIED TOMATOES - 92 STUFFED PEPPERS - 78 STUFFED TOMATO CUPS - 96 SUMMER MELON LOVE - 77 SUN-DRIED TOMATOES - 37 SUNFLOWER SEED SUSHI - 72 SUNOMONO - 47 SUNSHINE SALAD DRESSING - 35 SWEET & SOUR HEMP NUT SALAD - 56 SWEET AND SOUR KABOBS - 74

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SWEET AND SOUR SAUCE - 37 SWEET AND SOUR ZUCCHINI - 69 SWEET AVOCADO SPROUT SALAD - 50 SWEET CABBAGE DELIGHT - 48 SWEET CUCUMBERS - 94 TABBOULEH - 42 TACOS - 71 TANGERINE AMBROSIA - 130 TASTY STUFFING - 101 THE GREEN MACHINE - 51 TOMATO SPROUT WRAP - 76 VEGETABLE KABOBS - 77 VEGETABLE SALAD - 91 VEGETABLE TWISTS - 107 VEGGIE FRIES - 33 VINAIGRETTE - 130 WAKAME SEAWEED SALAD - 46 WALNUT CRANBERRY SALAD - 82 WATERMELON SALSA - 85 WALNUT PESTO - 40

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WASSAIL - 131 WATERMELON WITH MINT AND LIME - 115 ZUCCHINI BREAD - 108 ZUCCHINI SALAD - 94

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My Favorites:

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More Favorites:

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Here is a partial sample of one of my free E-Newsletters: I just came back from and trip out of state. I was in a training seminar for a week and wasn't able to travel far to get something to eat. I was stuck in the hotel and only a few restaurants were close by. This didn't leave my many choices for dining. So it is lucky that I prepared for my trip in advance. When you are traveling or going to a friend or family member's home it is good to prepare. I knew that I would run into this situation and brought along some staples to get me by. Only having an hour to eat I would go to the closest cafe and get a mixed greens salad. I would have them hold the dressing, croutons, cheese and any other non-healthy foods. I then would add my own toppings which I carried in my back pack. I was able to make an ok meal into a nutritious healthy raw meal. Here is a fast recipe for traveling: Get one mixed greens or romaine salad with only vegetable toppings - no cheese, croutons, or cooked items Next add: 1/4 c. Raw Pecans 1/4 c. Raw Cashews 1/4 c. Organic Raisins 1/4 c. Goji Berries 1/4 c. Hemp nuts 1 sm. Orange Spread the nuts, raisins and berries over the salad. Toss with a fork. Squeeze the juice of the orange for

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dressing. Toss and enjoy. You can adjust the amounts of the topping for your own needs. Boy do I have a headache Not really, but if you have one here is some great information: I read an article recently that stated Dr. Nair at Michigan State University discovered that 20 cherries contain between 12 and 25 mg. of anthocyanins, which 10 times more potent at blocking the proinflammatory enzyme COX-2 than aspirin. Nair found that 20 cherries have pain blocking action similar to one or two aspirin. Most other berries contain high amounts of anti-inflammatory flavonoid compounds as well, especially blackberries, blueberries, boysenberries, and cranberries. Wouldn't it be wonderful if a doctor would say: "Take 20 cherries and call me in the morning."

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About the Author: Scott Jackson lost an amazing 105 lbs. in six months by changing his diet to 100% raw. He is a certified Raw Food Chef and Raw Food Coach through the Ekaya Institute. He has studied naturopathic health and herbal medicine for many years and has worked as a trainer for a large Nutraceutical company offering many herbal and health supplements. Scott holds a Master ranking in two martial arts styles. Through these studies, Scott, has learned about energy flow and healing. He has an in-depth knowledge of chi flow in the body and how foods effect it. He applies these teachings to his comprehensive program for health and wellness. Scott is available for seminars and coaching. He can be contacted at: Info@raw-licious.com Sign up for his newsletter at www.Raw-licious.com