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By Audrey & Matt First of all, thank you for being you, driven by such a curiosity on the raw food diet and all the diversity of dishes this way of eating brings. You are about to discover more secrets of a raw food kitchen. You may: - already be following a raw food diet (100% or less) - know about raw food and want to learn more about how to prepare certain dishes - be completely new to it Regardless, this book will get you through 50 delicious raw food recipes as it should be eaten leading you to a life that you can enjoy fully. These are 50 recipes of 100% vegan food that you can enjoy without guilt and which are actually good for your health. You can eat tasty meals everyday without putting on weight. You can have deserts that dont make your insulin spike in your blood stream. You can enjoy creamy dishes even if youre lactose intolerant. You can still eat pasta and be gluten-free!
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50 Raw Food Recipes by Audrey and Matt
Matt and I switched to the raw food diet about 2 years ago, as an experiment. I did not expect to see such a change in my body, inside and out. Now, I can truly say that there is no way I will go back to my old eating habits. Few examples of my health and physical: - acne in my back disappeared - weight loss and no more water retention - clear skin: no more black heads on my nose - no longer constipated, ever! There is so much more. I will tell you more about it at another time. To me, there is nothing more important than health. What you put in your body has a direct effect on how you look, what you feel, how you think and what you do. Processed and junk food are too easily available and marketed outrageously, it is difficult to follow the path of health. Thats why we want to share our passion for healthy and real food with you and make you aware of the infinite possibilities that the raw food diet allows. In the raw food diet you will find only: - vegetables - fruits - nuts and seeds - seaweed In the raw food diet you are avoiding all the bad foods which are unhealthy for you: - dairy - gluten - animal products - refined and processed food When eating or juicing raw food you will need to choose organic food as often as you can in order to eliminate: - pesticides, - herbicides, - synthetic fertilizers etc These chemicals are harmful to your health. And you wouldnt want it anymore once you realize that organic products may be tastier and more nutritious. With the raw food diet, you are making the most of the good foods by not heating above 115degrees. In fact, you are dehydrating instead of cooking the food. Why is cooking above 115degrees bad? Several reasons: It destroys enzymes. Enzymes are essentials molecules in the digestion process and the absorption of food nutrients It changes the molecular structure of the food. The food then becomes unrecognizable by the body which triggers a defensive reaction by sending white blood cells for protection It destroys the nutrients of the food
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50 Raw Food Recipes by Audrey and Matt
By cooking the food above 115 degrees, you are making your food dead, i.e.: without enzymes or nutrients. The satiety feeling we have is caused by the bodys demand to have enough nutrients to function for a certain period of time. With food deprived of nutrients and enzymes, your body will keep on telling you to eat until it feels it gets what it asks for. Your tendency is to eat more that you should really be eating. Raw food is the ultimate diet for achieving and maintaining good health and ideal weight, a great well-being and staying young so go ahead and immerse yourself in the kitchen with all the recipes you are about to try! Enjoy!
Audrey
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50 Raw Food Recipes by Audrey and Matt
Table of Contents
1STARTERS 1 - Raw Maki I Am A Geisha p.8 2 - Raw Broccolis Delight - I Am Delicious 3 - Stuffed Peppers - I Am Joyful . 4 - Mustard Tagliatelle - I Am with you .. 5 - Raw Falafel - I Am Bellydancing 2SOUPS 6 - Gazpacho - I Am Florishing 7 - Butternut Squash Soup I Am Beautiful 8 - Mushroom Soup I Am Real .. 9 - Carrot & Ginger Soup I Am Warm .. 10 - Thai Coconut Soup - I Am Exotic 3SALADS 11 - Carrot Salad I Am Tanned.. 12 - Kale Salad I Am In Paradise .. 13 - Kale Paradise I Am Powerful 14 - Simple Green Salad I Am Light .. 15 - Audreys Salsa Salad I Am A toreador .. 4MAINS 16 - Veggie Stew I Am Beautiful .. 17 - Chili Con No Carne I Am Hot 18 - Spaghetti Alla Marinara Che Bueno 19 - Mascarpone Pasta I Feel Italian . 20 - Pad Thai I Am Luxurious .. 5SIDES 21 - French Fries I Feel French . 22 - Mashed No Potatoe I Am Yummy 23 - Raw Coleslaw I Am Joyful .. 24 - Tabouli I Am Full of Life .. 25 - Couscous I Am Grateful .. 6DRINKS 26 - My Green Drink I Am Fresh .. 27 - Green Smoothie I Am Green 28 - Raw Chocolate Drink I am Shinning 29 - Strawberry Shake I Am Sweet . 30 - Lemonade I Am Summery . p.9 p.10 p.11 p.12 p.14 p.15 p.16 p.17 p.18
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50 Raw Food Recipes by Audrey and Matt
7DESSERTS 31 - Rainbow Tart I Am Delighted . 32 - Crumble I Feel English .. 33 - Raw Chocolate Mousse I Am Divine . 34 - Raw Brownie I Am Delicious 35 - Raw Chocolate Truffles I Am A chocolate Expert . 8FINGER FOOD 36 - Raw Crispy Crisps I Am Free Of Junk . 37 - Bread I Am A Baker 38 - Raw Sweet and Sour nuts I Am Nuts . 39 - Onion Bread I Am Original .. 40 Kale Chips I Am Greedy . 9BREAKFAST 41 - Scones I Am Fabulous .. 42 - Cookies - I Have Energy .. 43 - Raw Pancake I Am High With These .. 44 - Crunchy Fruit Salad I Am Fresh . 45 - Vanilla Yogurt I Am Onctuous 10SAUCES 46 - Mango Chutney I Am Spicy . 47 - Cesar Sauce I Am Creamy . 48 - Mustard Sauce I Am A Warrior . 49 - Persillade I Am On Holliday . 50 - Salted Butter I Am Relaxed .
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50 Raw Food Recipes by Audrey and Matt
Glossary
1c - one cup 1ts - one tea spoon 1TS - one table spoon
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50 Raw Food Recipes by Audrey and Matt
1 - Raw Maki I Am A Geisha 2 - Raw Broccolis Delight - I Am Delicious 3 - Stuffed Peppers - I Am Joyful 4 - Mustard Tagliatelle - I Am with you 5 - Raw Falafel - I Am Bellydancing
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1 big parnsip 1 avocado 2 medium carrots nori sheets wasabi and ginger tamari sesame oil (you may also use olive oil) 1 handful of raw cashews
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50 Raw Food Recipes by Audrey and Matt
Ingredients
5 little heads of broccolis fresh and pure juice of 2 lemons tamari olive oil apple cider vinegar tahini chilli ginger
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50 Raw Food Recipes by Audrey and Matt
Ingredients
3 bell peppers 1 avocado 1 tomato 1 carrot a bunch of parsley chili pepper
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50 Raw Food Recipes by Audrey and Matt
Ingredients
3 cucumbers fresh and pure juice of 2 lemons a bunch of dill shelled hemp seeds olive oil (mustard, optional) himalayan salt
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
6 - Gazpacho - I Am Florishing 7 - Butternut Squash Soup I Am Beautiful 8 - Mushroom Soup I Am Real 9 - Carrot & Ginger Soup I Am Warm 10 - Thai Coconut Soup - I Am Exotic
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50 Raw Food Recipes by Audrey and Matt
6 - Gazpacho - I Am Flourishing
Ingredients
For the gazpacho:
5 tomatoes 1/2 bell pepper 3 soaked sundried tomatoes fresh and pure juice of 1 lemon 1/4 C soaking water from the sundried tomatoes 2 Ts Olive oil 1 ts hymalayan salt 1 ts pepper optional: zested clove of garlic
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1 butternut squash 3 Ts tamari pinch of salt 1/2 stick of celery 1/2 c olive oil 1 c mineral water 1 ts curry powder
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50 Raw Food Recipes by Audrey and Matt
Ingredients
3 C of mushrooms 3 Ts olive oil tamari fresh and pure juice of 1 lemon 1 garlic clove 1 Ts honey 3 Ts almond butter handful of cashews 4 cups of mineral water (you may also use fresh coconut water)
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50 Raw Food Recipes by Audrey and Matt
Ingredients
fresh and pure juice of 8 carrots 1 avocado 2 Ts olive oil red chili 1 Ts agave syrup pepper and dash of himalayan salt
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50 Raw Food Recipes by Audrey and Matt
Ingredients
For the soup base:
Fresh and pure juice and flesh of 2 coconuts 3 ts tamari 1 small chilli pepper 1 Ts olive oil 1 Ts curry 1 stick or 2 of lemon grass 1/2 avocado
1 tomato 1 bunch of coriander/ cilantro few leaves of mint 1/2 avocado 1/2 Portobello mushroom
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50 Raw Food Recipes by Audrey and Matt
11 - Carrot Salad I Am Tanned 12 - Kale Salad I Am In Paradise 13 - Kale Paradise I Am Powerful 14 - Simple Green Salad I Am Light 15 - Audreys Salsa Salad I Am A toreador
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50 Raw Food Recipes by Audrey and Matt
Ingredients
4 carrots 1 avocado 10 to 15 radishes 1 red bell pepper bunch of coriander Fresh and pure juice of 1 lemon 3 Ts apple cider vinegar 1 Ts olive oil pepper
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50 Raw Food Recipes by Audrey and Matt
Ingredients
kale 1 carrot 2 avocados 2 tomatoes raisins pickle fresh and pure juice of 1 lemon garlic
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50 Raw Food Recipes by Audrey and Matt
Ingredients
Salad
1 kale 2 tomatoes 5 sundried tomatoes walnuts raisins pumpkin seeds cucumber 1 apple
Sauce
5/6 dried tomatoes 3 tomatoes 1 Ts agave 2 Ts olive oil 1 cup of water pepper 1 ts of paprika
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50 Raw Food Recipes by Audrey and Matt
Ingredients
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50 Raw Food Recipes by Audrey and Matt
Ingredients
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50 Raw Food Recipes by Audrey and Matt
16 - Veggie Stew I Am Beautiful 17 - Chili Con No Carne I Am Hot 18 - Spaghetti Alla Marinara Che Bueno 19 - Mascarpone Pasta I Feel Italian 20 - Pad Thai I Am Luxurious
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1 cucumber spinach 4 tomatoes 2 big peppers 2 carrots 1 avocado 2 sticks of celery 1 Ts raw honey sun-dried tomatoes parsley himalayan salt
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50 Raw Food Recipes by Audrey and Matt
Ingredients
For the vegan carne:
1 cup of almonds 2 medium carrots 1 portobello mushroom 1 stick of celery 1/3 red onion 1/2 red bell pepper
1 cup of sundried tomatoes (soaked for 1 hour minimum) 2 cups of soaking water from the sundried tomatoes 1 Ts of honey 1 Ts of olive oil 1 ts tamari 1 clove of zested garlic 1 bunch of fresh oregano 1 ts of cumin 1/2 ts of paprika 2 ts of apple cider vinegar
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50 Raw Food Recipes by Audrey and Matt
For the chilli sauce: Blend all ingredients. Take the bowl with all the ingredients from the vegan carne and pour the chilli sauce on it. Mix until you achieve the thickness of a chilli con carne. You make tagliatelle with a peeler or use a spiralizer to make spaghetti. Put on a plate and pour the vegan carne. You may put it in the dehydrator to warm the dish a little bit. Enjoy!
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50 Raw Food Recipes by Audrey and Matt
Ingredients
3 or 4 courgettes 1 tomato 1 red bell pepper 1/2 cup soaked sundried tomatoes 1/4 cup olive oil bunch of fresh basil leave (or 1 ts dried basil herbs) 1 ts dried oregano add salt and pepper to taste
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50 Raw Food Recipes by Audrey and Matt
Ingredients
Spaghettis
Zucchinis
Sauce
1 Cup of shelled hemp 2 Ts olive oil 1 Ts tamari 2 Ts lime juice 1 red bell pepper 1 Ts nutritional yeast 1/4 ts paprika 1/2 ts cumin pinch of himalayan salt
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1 courgette 3 medium carrots 1 avocado red cabbage 1/2 chilli 4 Ts olive oil 2 Ts tamari 1 Ts honey 1 Ts tahini almonds
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50 Raw Food Recipes by Audrey and Matt
21 - French Fries I Feel French 22 - Mashed No Potatoe I Am Yummy 23 - Raw Coleslaw I Am Joyful 24 - Tabouli I Am Full of Life 25 - Couscous I Am Grateful
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50 Raw Food Recipes by Audrey and Matt
Ingredients
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1 broccoli 3 Ts raw almond butter 1 clove of garlic bunch of dill pinch of salt dash of pepper and cumin
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50 Raw Food Recipes by Audrey and Matt
Ingredients
4 medium carrots 1/3 white/green cabbage 1/3 red cabbage mayonnaise: 1c of cashews, 1/4 c water, juice of 1 lemon, salt
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1/2 cup shelled hemp seeds 1 huge bunch of parsley 2 tomatoes 3 onions 1 big bunch of mint 3 tablespoons olive oil fresh and pure juice of 1 lemon 1 cucumber
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50 Raw Food Recipes by Audrey and Matt
25 - Couscous I Am Grateful
Ingredients
1 head of cauliflower 3 tomatoes bunch of mint and coriander 1 avocado 1/2 clove of garlic pinch of salt black pepper 1 celery fresh and pure juice of 1 lemon 1 red onion
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50 Raw Food Recipes by Audrey and Matt
26 - My Green Drink I Am Fresh 27 - Green Smoothie I Am Green 28 - Raw Chocolate Drink I am Shinning 29 - Strawberry Shake I Am Sweet 30 - Lemonade I Am Summary
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1/2 cucumber 2 kiwis 1/2 bag of spinach 1 apple fresh and pure juice of 2 pieces of limes
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50 Raw Food Recipes by Audrey and Matt
Ingredients
4 strawberries 1 pear 3 bananas big handful of spinach 2 c mineral water 1 ts maca 1 ts spirulina powder 1 ts sumaroot
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50 Raw Food Recipes by Audrey and Matt
Ingredients
350ml hazelnut milk or almond milk) 2 bananas 2 ts raw cacao powder 1 ts mesquite 1 ts raw honey (manuka honey) optional superfoods: 1 ts maca powder and 1 ts of flower pollen
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50 Raw Food Recipes by Audrey and Matt
Ingredients
2 bananas 1 1/2 C strawberries 1/2 cup booja booja vanilla ice cream handfull of gojies cacao nibs
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50 Raw Food Recipes by Audrey and Matt
30 - Lemonade I Am Summery
Ingredients
1 liter of water (still or sparkling) 2 limes or 2 lemons agave sirup
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50 Raw Food Recipes by Audrey and Matt
31 - Rainbow Tart I Am Delighted 32 - Crumble I Feel English 33 - Raw Chocolate Mousse I Am Divine 34 - Raw Brownie I Am Delicious 35 - Raw Chocolate Truffles I Am A chocolate Expert
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50 Raw Food Recipes by Audrey and Matt
Ingredients
For the tart base:
2c raw cashews Juice of 3 oranges 1 ts vanilla extract Vanilla flavoured Agave syrup (with vanilla pods inside) 1c macadamia nuts pinch of turmeric (gives an eggy flavour) pinch of salt (Himalayan)
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50 Raw Food Recipes by Audrey and Matt
For the cashew custard: Put all the ingredients for the cashew custard in the blender and blend. Spread the tart base into a tart dish and pour the custard inside. Then cut some fruits of your choice that you will put on the custard.
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50 Raw Food Recipes by Audrey and Matt
Ingredients
Crumble
Cobbler
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1 C walnuts 1 C dates 1/2 C raw cacao powder 2 avocados 2 Ts coconut oil 1 Ts raw honey 1 ts vanilla extract 1 pinch of Himalayan salt 1 pinch of cinamon
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50 Raw Food Recipes by Audrey and Matt
Ingredients
3/4 c coconut oil 1/3 c agave nectar 1/3 c maple syrup 3/4 c raw cacao powder 1/3 cup cacao powder + carob powder 2 ts maca powder 2 ts vanilla extract
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50 Raw Food Recipes by Audrey and Matt
36 - Raw Crispy Crisps I Am Free Of Junk 37 - Bread I Am A Baker 38 - Raw Sweet and Sour nuts I Am Nuts 39 - Onion Bread I Am Original 40 - Banana Bread I Am Greedy
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50 Raw Food Recipes by Audrey and Matt
Ingredients
5 peppers (any color) 1 1/2 cup soaked sunflower seeds 1 cup flaxseeds 2 Ts cumin 1 Ts himalayan salt
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50 Raw Food Recipes by Audrey and Matt
37 - Bread I Am A Baker
Ingredients
150gr almonds 3 medium carrots 2 tomatoes flaxseed tamari pinch of salt
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
Ingredients
a big bunch of kale salad 100gr cashews curry powder paprika cumin nutritional yeast water
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50 Raw Food Recipes by Audrey and Matt
41-Scones I Am Fabulous 42-Cookies - I Have Energy 43-Raw Pancake I Am High With These 44-Crunchy Fruit Salad I Am Fresh 45-Vanilla Yogurt I Am Onctuous
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50 Raw Food Recipes by Audrey and Matt
41 - Scones I Am Fabulous
Ingredients
2 carrots 3 apples 1/4 agave nectar 1/4 coconut oil 1 cup soaked pecans 1 cup soaked almonds 1/3 cup coconut flakes 2 cups of pitted dates pinch of salt 150gr Blueberries 1 cup of raisins
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50 Raw Food Recipes by Audrey and Matt
Ingredients
200 gr walnuts 140 gr almonds 40 gr shredded coconut 250 gr raisins pinch of salt
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50 Raw Food Recipes by Audrey and Matt
Have it with raw mapple syrup or with a layer of banana topped with some berries. Enjoy!
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50 Raw Food Recipes by Audrey and Matt
Ingredients
1/2 C pecans 1/2C almonds 1/2 C soaked dated Strawberries raspberries apples pears bananas fresh and pure juice of 2 oranges fresh and pure juice of 1 lime agave
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
46 - Mango Chutney I Am Spicy 47 - Cesar Sauce I Am Creamy 48 - Mustard Sauce I Am A Warrior 49 - Persillade I Am On Holliday 50 - Salted Butter I Am Relaxed
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50 Raw Food Recipes by Audrey and Matt
1 mango 1/2 ts cumin 1/2 ts himalayan salt 2/3 green chili 1/3 cup of water
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
49 - Persillade I Am On Holiday
Ingredients
parsley coriander chives olive oil balsamic vinegar himalayan salt and pepper
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt
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50 Raw Food Recipes by Audrey and Matt