RâW FO O DS
F0 R B U SY PEO PLE
Si pl and M achi Free m e ne

Reci pes f Ever Day of y

by Jordan M aeri n

Thi book i dedi ed t s s cat o The t hree peopl who gotm e st ed: e art

Raym ond Fr anci M Sc,RNC s, Nancy G ordon,LCSW Aar Howar on d

C over Desi gn: Vanesa D ur C hr st an an i m ll st atons: B ernadi Sai - gust lu r i ne nt Au e C opyrghtV 2004 by Jordan M aern. i i A1 ri s r er l ght es ved.

FistEdii 2004 r ton, Pri ed i t USA nt n he

A c k n ow l dg em en ts : e

Thanks t e r o ve yone who encour aged and i pied r and gave m e ns r ne good i deas and f edbac i udi Iob Tius Aar Howar e k ncl ng: t t on d Paym ond Fr anci Bran Ander on Ki ber y Dar Nancy Gor s i s m l k don Chrs O' i Loug i t entr st fofNat e' Fi stLaw ,and a1 t e hln he ie af ur s r l hos who par i pat i t book' pr s e. And m ostofa1 t my w ie tci ed n he s e- al lo f LaDawn,f her unwaverng s or i uppor and f t t aih.
D i cl i er: s a m The r pons biiy f any adver det fcaton efe s or es i lt or se oxii i f ct c onsequenc r tng fom t use ofany sugges i descrbed es esuli r he tons i he eaf e le notwih t aut or di r but s oft s book. Thi r t r is t he hor st i or hi s book i noti ended as m edi advi By f l w i any sugge ed s nt cal ce. olo ng st di ar pr am , et y ogr you ar pr r bi f your el w hi i your rght e esc i ng or s f ch s i .

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RAW F OODSFOR BUS PEOPLE Y

D i That er p s p Chapt 7: Dehydr ton F t Road er a i or he Cha er8: Al os E f tes Desers pt m t for l s s t Res c our eg Rec pe I x i nde 9 15 1 9 33 43 51 61 71 85 89 R FOODS F BUS PEOPLE AW OR F .TA BLE O F CO N TEN TJ Pr ac ef e I r nt oducton i 5 7 Chapt 1 The ABC' of2a er : . w C hapt 2: U s ng Thi Book er i s Chapt 3: Exctng 5 a er ii ald5 Chapt 4: M arnades& Ot W ets uf er i her t f C hapt 5: super s m pl s er i e oups Chapt 6: Di Thi.

RAW F DS FC R BUS P OO I Y EOPL E .

R. lexpect t lwas y ed hat j tg tngol and t my aiment woul sowl wor en as us eti der hat l s d l y s Iaged.Norm an ed he ii W al and Nat e' Fi Law . N.1have com e t y hat t ' i eni n act o pref and l r f er ove aw oods! Consequenty lve been l l ' earni ng aboutt pr he ocesses ofdet lcaton and Iam ever so gr ef oxii i at ul t peopl who m ake col hygi t r prort and lf swor o e on ene hei i iy ie' k. and Isuddenl had a glm pse s. No or ie or y ngl î R FOO DS FOR BUS P PL AW Y EO E . How ofen have we shar i t ed t over t he hil j l' okeswih o findsand f i member ? ' t ur re am l y s Then Idi cover t book NeuerBe Si zl dr by s ed he ck zgcll ' Raym ond Franci M .PR EFA C E Li a gr ng num ber ofent ke owi husi i l healhy peopl al astcaly t e 1 overt worl swichi t a r f di has gi m e a new he d t ng o aw ood et ven l ease on lf ie! Att age of36 lwas aleady experi ng si oft ng'.and Iw as on m y way t ker ur s rst o Paradi Healh. l f . . Culu r l speaki w e ofen t t aly ng. y i i o dif nt ferentpossi ltes. Icam e t see t t aches and biii o hat he pai Ihad been experenci ar notnat alaferal t ns i ng e ur t l hough t hey ar detniel and t caly t nor . el i ndt t was wi ng i oy hat ndi nexorabl down. Thank you! lhav t e r ofan a es e ag n and am en o nga e he ne gy dol c nt ai j yi spi t and em otonalrenai riual i ssance. ragi l he m Isubsequenty di l scover t w rtngs ofDr.If tlke a wi up ant ndi i acl gy. SC. C. lhave expanded m y expect i atons f m y lf and f ever si e day llve. e i t y. se t The hi quantt ofr f gh iy aw oodslve been eatng i i efect ' i s n f new i or aton f m y body whi i speaki t m e m or nf m i or ch s ng o e l oudl now t i know s Im lst ng. he r enci gns f agi ' lke wi s e j nta ba pai c oni g i e tons i de pr ad oi nd ck n hr c um nf c i const i geston and l c ofener . t ake t s ki ofphysi hi nd cal det i aton f grant eror i or ed.

Realzi t y he i ng hat Ii m edi el m at y m ade i my prort t devel a m ore si pl and efi entdaiy t i iy o op m e tci l r i f pr outne or eparng t y r f i ast aw oods. M ay i hel you and yourf iy i j. nfctons ndi s in. Furt herm or I e.mor j ntpai gum i e i ori ge to No mor e oi ns. f ed t or Ihad al ways been an ent husi i veget an cook 10t astc ari 7 h pr essi l and athom e so when Idi of onaly scovered raw f oods I w as excied t pr t o epar and delver t e i hem t m y f ends w ho o ri wer r e equestng t i hem fom m e. Aferal osta yearofpr t m eparng gourm etraw f i oods and worki atm y delver busi ng î y ness f li e however. it t p am l on yourpat t Par se Hea1h! h o adi t R FOODS F R BUS PEO PL AW O Y E . En r e lm ade gr f ends wih out eat ri t my br ne mac ne my fod pr es o de at r j c r and w hi s: o oc s r hydr o uie and Sal adacco spialz r ier.Irealz ultm ied t lm i hat ssed t si plciy ofraw f he m i t oods.and t hen Ist ed gourm etr r pe books and udi aw eci l ned som e new t i ear rcks. e si nus headaches eiher and sunbur ar a t ng oft past. eansng m y col has r i i on eleved a lf i e ofexcr atng ietm uci i m enst ualcr ps f m e as w el as t l erback aches I r am or l he ow have sufer wih f overa decade. t ns e hi he Notonl do Ino l y onger f sl sh butexerci ng has eel uggi si becom e efor l f tess and Ineed m uch l sl now t ess eep han lused t Cl o. r i t m ostpeopl woul tbe ahl t spend t ki of ealzed hat e dn' e o he nd tm e and energy Ihad been spendi preparng r gour et i ng i aw m f oodsever day oft week. Idevel r oped m y r r aw epert r oie by t ransl i t reci lhad been usi f years i o raw atng he pes ng or nt versi ons. M y ow n r ur t a et n o mor smpl r di hasbe n v r e o ef rme and i i e i e aw et e e y nj yabl o ts m y i enton t hel ot nt i o p hers cr e a si pl r f eat m e aw ood r epert r oie t t hat hey can m ai ai f t l run . nt n or he ong Thi book r es s a com prom i bet een si plciy and s epr ent se w m i t varet. ease and creatviy.

l you wantt eatr f f o aw oods butdo notwant t prepar o e anyt ng yours f t hi el. A l aly ot. aly he ong r . B us peopl do notlke t pr ' ace t y e i o epare f ood. ef o a cookbook t fnd outhow m uch but eryou s o i t houl use on t d he hr ead? Do you getoutyour scal and ask yourguestexacty e l how m any ounces ofcheese t y w anton t r sandw i he hei ch? Do you rel on a t y herm om et t t lyou when yourskil i er o el let s ready t recei t sandw i o ve he ch? D o you agai consul a n t cookbook t lnd outexacty how l oi l ong t sandwi shoull he ch c !Am FO(D. e e rng oo d oo m ybe ve e o) Letm e gi you an exam pl ofwhat1m ean. l t s book 1di cuss st at es f n hi s r egi or eatng out'diectyou t som e m ai or resok r f raw i r o l der l ces or prepar f ed oods'and yes encour age you t l n som e ver o ear y si pl di m e shes t you can pr hat epar f yoursel. Hel ng you achi Par se un pi eve adi Healh. Hose rr t r a eFl ny e y Ways t en oy n cr va it v v j he e r fa as o j llc rey whie eatng raw f l i oods. l agi ve e m ne wantng t prepar a gr led cheese sandwi Do you r er t i o e il ch. s hi s l about . or tng hi Fi . hen you'lsubsi on f l st resh r f t and aw rui fequentyour l r ocalsal bar And i you'e l c you'llve ad s. o ns r o ort y f unctonalpr i epari r f ng aw oods i your kichen as you ever n t havehe n pr pa i c ke f ds( a e n mor s l. e or f Ev t buses pe een o s v it i t fodst y en he i t opl j y ome arey n he o he eat especi l over t l . f r ucly l i neara raW r aur .happiy and conveni l i whatt s book i al t l enty.1w antt r ove t l vestge ofan excuse f you rst o em he ast i or t resi em br ng t r f dj :t pr tna f or.I TRO D U CTI N N O Lets f i. End ofst est ant ol y. lhad t r wo easons f wrii t s book. W e gener l eatout. o st aci he aw ood et Ke ep i e act Secondl Iwantt i pie you t becom e as com f abl y.B BUS ?EO?ù ? z ) S OR Y E 7 .

am lar W ih t hel oft s book. e i i he ood et A new diecton lke t s seer lke a curve bal a speed r i i hi ns i l bum p. hat ure o f t n he or Eas nat al si pl Thi i t r y.com f t e rt s. ur .you easiy assem bl t i edi s. l ' an ease t we t f gr ed untlt day ietm ts hat ake or ant i he we di scovera whol new way ofeatng. ' puti som e oft tm e and ener f you .what e or abl iual ever w e? l ned t do i our kichens over t cour ofour ve ear o n t he se lf i es. m e.' Thi oft s book as your l nk hi aunchi pad. com pii and cr i som e ver si pl r pes and lng eatng ' m e eci y consoldatng t i i hem i o t nt ypes t wilbe easy f you t hat l or o rem em berand duplcat i e.as you di ng scover t ease and cor or ofprepari t m ostnut ii he nf t ng he rtous f oods t nat has t ofer w ihi t com f tofyour ow n hom e.eyebal t nst l e he ngr ent l he am ountofbut er and chees t ow t sandwi ont t t e hr he ch o he slil w hen you 'e ready.by t ansl i n he i r or r atng. s s he oad t Par se Healh. Suddenl w e f t y.lke t raw f di .you ' di t he p hi l scover t r f l hat aw ood pr eparaton t i akes m uch l tm e t ess i han you' t d hought And lve . o adi t 8 R FOODSF BUSYPEOPL AW OR E . Thes have becom e easy.r ai on t hotskil bef e fi ng i t t ot em n he let or lppi t o he her si de? O f course not ! l ead.and t clet r hen peek underneat t h he botom pi ofbr t ece ead t det i w hen you wantt fi i o erm ne o lp t. eel hat t rul have changed t he es he rest ct ons m u li i t m achi ri i tpl edp he neozbecom e unf ii . W ih t s hook as your gui you'lnever agai com e hom e t hi de l n aferan exhaustng day and t nk u don' have t tm e and t i hi l t he i energy t m ake som et ng healhy t eat' o hi t o .

R. t y l ng e: l ar f i Celul m aluncton i t l ar f i n urn has onl t causes:delci y wo i ency and t ciy.CH APTER 1 : T H E A BC ' O F RAW S I ycu' pi f ) ve cked up t s bttk outofcurosiy. C .you 'e pr hi l) i t v obabl y aleady heard som et ng aboutt healng and ener zi r hi he i gi ng pow er ofr f s aw oods Raym ond Fr anci M . M any Nat alHygi st and col t ur eni s on herapi s agree wih st t Raym ond.and 100% e. SC. ncl ng he sease-r Hunza peopl oft f ee e he H i al m ayas. sease m anies i m any f m s but f ts n or i has onl one underyi caus celul m aluncton. RAW F ODSX R BUSF PEOPLE O . m ke . For m or i or aton r e nf m i ead The Nat alH ygi ur ene H andbook by t Am ercan N at he i uralHygi Soci y. her or o t ahsor i ofoptm um nut ton f ever cel i your he pton i rii or y ln body.t onl w ay t gi yourcels a) t nut ent he y o ve l 1 he ri s t y need and pr ectt he ot hem f rom subst ances t ar t c or hat e oxi unusabl i t eata di t i atl t 80% r .and Col ene et on Healh:Ke t a Vi antLfe b Dr Nor an Wal r t y o br y . Si coeki yourf dest oys vialnut i a oxi t nce ng ood r t rent and enzym es. N.as y r f al i aiure cal ii wel as an i rng l att healhi peopl on t l nspii ook he t est es he pl anet i udi t di . The nat aly hi fber cont ofr f ur l gh i ent aw oods i t s he ke t a healhy di i s em and col and t ef e t y o t gestve yst on.NeverBe Si s. n s ck Agai Healh i a Choi Leat How t Choose J expl ns why n: t s ce wt o f ai raw f oods heal Hum an di . s o et hat s eas aw whol and organi e c. The evi dence Raym ond Franci pr ent i udes hi own s es s ncl s r ecover fom near-at lverf l and ehem i hepatts.i hi hook.

BL O D W PES AN D ALKALI I O NW Nat alcarni es have aci c bl and shortcol ur vor di ood ons. Eatng cooked and pr i ocessed f oods and ani al m pr oduct rai ouraci trunnat aly whi i t n eauses s ses dij ur l ch n ur degener i and diease. To al i ze your bl kalni ood r y on raw pl f el ant oods. laf s outs.and sprout s l er seeds.lstt ter .EN ZYM E = EN ERG Y S Li ng f vi oods com e st ocked wih t r own di i enzym es. Form or m e i or aton r nf m i ead Bec e Youngetby Dr. D BE N D PRO TEI YO N The i t prot n com es onl f dea hat ei y rom m eatand dai' l y product i a m yt Prot ns are bascaly am i aci whi ss h. TH E SKI NNY O N DE XI CATI N TO FI O W hen we r egul l i ary ngestpr ocessed f oods m eatand dai y r pr oduct our l phatc s em s becom e overl s. Thi i t ue f al hum ans aton s s s r or 1 regar ess ofbl dl ood t ype. he eelng hat o ake Eatng r wilhel keep yourenerw nat aly el ed. i aw l p j ur l evat Conservi t body' enz e r ng he s ym esources i partcul y s i arl i port i you need t m ant f hose res ces t healf our o rom a serous i il lness. pr ed unfow Raw bodybuider lke St l s. . l ng r ' h e ur l i hese qualt sour ofprot n:heavy greens.Nor an W al or om ' m ker Rai nbow Gr een Li Food Cui ne by GabrelC ou s ve si i ens M .l y gr t' r t eaf eens and al onds. t hei gestve W hen we eatlf ess. i ephen Arln.enzym e-ess f iel l oods ourbodi m ust es cr e di i enzym es puli ener fom ot areas and eat gestve lng Ky r her organs oft body.lke r ai l t iy ces ei i om ne et uce and lal as w el as avocadoes olves coconut and (aX c e l i s I seeds. RAW FOODSFOR BUSY PEOPL E . eelng et o .w hi i why eatng cooked f he ch s i oods cr es a eat f i ofl har r or t f i t you wantt t a nap. ei i l no ds ch ar pr e i a1 r fods es i l whe g as j c af la e es nt n 1 aw o pecal y at r s uie.aut ofRaw i hor Fbtl / Buidi Stengt and Muscl Nat aly. Hum an bei have al i bl and l col ngs kalne ood ong ons lke ot pl i her ant eat ers. ym i yst oaded or congest l ng excess t ns t rem ai r panti t ed eavi oxi o n am n he bl ood and i t di i s em w her t n he gestve yst e hey cause chr c oni il lnesses and di seased col ons.especi l aly f resh cirus fuis.

A f ui sm oot e orpuddi OR r t hi ng.O R Pàt or Guacam ol wih Fl Cr é e t ax acker OR s.and t ii p o ox e owl r ead The Det M iacl Sour ox r e cebook by RobertM or N. I your sehedul does t alow f e n' l f i.WP RNO O N: D AI E Fr s v e abl j c orJor sPo rShake e h eg t e uie dan' we DI ER : NN Al arge gr sal packed wih garni een ad t shes olves avocadoes i spr s. 1 i 7l lstm i her so you'lhave an e i ne e l xam pl e.t at out om oes et c.or cooki t. R FGO DS F R BUS PE P Aw O Y O LE . EV ENI : NG A shake sm oot e or f hi resh fui O R r t .Raw f oods hel our di i s em s t heal w hi alow s p gestve yst o ch l ourl phatc syst s t di ym i em o scharge t hese congestve t ns.headaches nausea ordi rhea. Hot t urt a Sw eetSeed Baror NutButerCooki ea ih t e LUN C H .o i yo en o a mor cr atv m e li t e ni or t r f u j y e e i e a n he ve ngs. l you experi f ence l enerjy or ow l bowelir r egul tes over a l peri oft m e you m ay have arii ong od i an over growt ofyeast or Candi î your i es i h da n nt tnes. ChiiorZucchi Relenos or ot raw ent ée l ni l her r M I . l eatng raw f f i oods m akes you f i1 lnd a supportve eel l i i healh practtoner who ean hel you t det m or sl y. B REAKFA ST : Hotwat wih fes l m on j c al ys s ar s m y da er t r h e ui e wa t t y Fr gr esh apef ui or ot fesh fuî OR r t her r r t. Soup. se D.you s ot l i or rl be conf fay used aboutw hata daiy m enu w oul l l d ook lke. r e Si eourdiesi s t a es r ng tatmi day le j nc g tve ysems r t o es dn oy my m or el e aborat r pes t e eci hen.cucum bers. Sm al gr l een sal orcol l wih ad es aw t M arnat Veget es orW al fSal OR i ed abl dor ad. % desser ener bar. or abl Sym pt s ofdet fcaton i ude a t porar l of om oxii i ncl em y oss energy. A DAY' M EN U S l t vi on raw f f hri ng oods i a t aly alen conceptf you. i oxi Thi pr s ocess can be uncom f t e. Som e peopl wilr ar e l eexperence ehidhood il i l lnesses.

JL OW O R FM T? The pace atw hi you r t ch l ransii t r f l ton o aw oods w ildepend on l w het you'e cur enty i a healh cri s i w hi case you ' her r r l n t si n ch l l pr obabl w antt t ansii qui y. FO R TRUL BUW PE PLE Y O Raw -ood.o. Fr esh sal barsare ad al conveni and qui so keep t e i m i i udi so ent ck hes n nd ncl ng t hose l ed i m ai r ocat n nst eam grocer st es i yourarea. l t s or nearyou or f he t es don' carr whatyou want r t y . Sever ar lst i t back oft s t o al e i ed n he hi book. sh i r h ckl Once you st tl ng att word t ar ooki he l hrough ' ' eyess raw ' you ' getm or cr i and f m ore com f t e m aki l l e eatve eel orabl ng speci r al equest w hen you eatout s .i a greattm esavi opton. y o r ton ckl A sl t ansii i generaly m or com f t e. est ant der so t m y gr een sal ad.and i' a ow r ton s l e or abl ts mi racul process lst ng t ourbodi as t change.you i ad essi t er ad essi can bri a sm al bot l offax oi wih you t rest ng l te l 1 t o aurantsand requestf resh l on wedges. equestt hem . Anot t i luse i udes brngi m y own fax crackers her actc ncl i ng l t Me c r t ant s Ic en o fes gua m ol a o xian esaur s o an j y r h ca e nd sal A tJapanese r aur s lm ay or m i soup w ih sa.q e ed r uie r t pl es cr i l ge di at eatve ar nner sal ads orsal bars as w el as ad l i nnovatve sal dr ngs. l t n he s m ertm e som e rest ant ofercol r sou ps lke um i aur s f d aw i gr pacho. y or n l needed t f here ar com pani w ho can shi conveni e es p ent r f aw ood iem s t you. Fi outwhe et fes j cebar ar i yourar a. Iusualy r em l equestfesh avocado r slces f m y sal i or ads w hi adds s e cr ch om eam i ness. nd r he r h ui s en e and i ude t ncl hem on yourdaiy rout l e.you7lprobabl w antt sw ap m y Afernoon suggestons w ih y o t i t m y Eveni s ng ugges i tons. AtJew i dels Ieatf es pi es. you can al buy fax seed crackers r ener bars and dred so l aw r i f ui atm osthealh f r t t ood st es now . f t go s i ng i Besi fesh fui. ous i eni o es hey Form or i or aton lrecom m end t book Conscï Eatng e nf m i he ous i R F OD5 FoI BUSY PEOPLE AW O ï . Fora healhi sal dr ng. E NG O UT ATI Many r s aur so frfes s ue z o angej c fui e t ant fe r h.whi i t uli at conveni des r r t ch s he tm e ence f ood.

De ot ese j y a e m pl el m y at u n v e n o o et y muc l s a al i physc s at Books:The Sun o uses nd kalne ial t e.Shelon. I' t ptng t putof our com m ir r r i ts em i o f tnentt o r f aw oods t a hundred ora t o housand t or ows. l& o i Addi i t Cooked Food by Vi ori Bout cton o ct a enko'and consi der e o nga r te ata r w f nj yi e r at a oodshe i c e s ve alof alng ent r e r whi ar lst i t back oft s book. Hi ppocrates Di -A 100% raw pl f di f et ant ood et ocusi on ng m u i um e ym es ur eslke s out wheat as j ceand m nz o c i pr s gr s ui f m ent f er ed oods lke fesh sauer i r kraut Books:The H i . ch e i ed n he hi Anot good book f peopl f ng m otvatonali her or e aci i i ssues i n e ge y st i i Man' Se c mer nc iuatons s s arhforMe n byVit anig c or Fr ankl .whatki and why.Thei r dif ences le i whet t y r fer i n her he ecom m end eatng any cooked i f atal.l is and ex t i at entl l egum es.Ntl t f nt Your e o .Each oft healh syst s lst bel encour a ood et he t em i ed ow age di consi i ofatl et stng east75% raw lvi pl f i ng ant oods.M .by GahrelCousens.t i ease cal i i ake. ber t us t eatr seeds fui herbs and m ik.Thati r l w hi o aw r t l s nik ch i unpast i and fom healhy ani al s eurzed r t m s. f od Di Suc et cess Syst by D avi W ole and 12 S' p s t Raw em d f t e o Foodsby Vi ori Bout ct a enko.Ann W i ore and The Li ng et IZ t ogr gm vi Fo dsLie yl by Br nda Co o f st e e bb. Nat alHggi ur ene -Prm ariy a r pl f di wi h i l aw ant ood et t cooked com pl s arches lke pot oes yam s. om r l you wantt m ake a qui t f o ck ransii t r f ton o aw oods because ofi m edi e healh concer lol ont yourm otvaton wih m at t ns.Her tM . Tle l ofi m edi e m otvaton i D a ack m at i i f t or hose ofus who are noti em er n genc siuatons however y t i can be f ust atng. HO w RAW 1 RAW ? 5 Ther are m any dif entphiosophi ofhealh and e fer l es t spiiualt t ean pi a person' i er i a r pl r t iy hat que s nt est n aw ant f di .r lh ead 12 Stps t Raw Foods. . ood l f nds 1OO% Raw Pl ant Food Di -The pat t di et h o scoverng how i t l he lhy yo ca be.God ga e e v . n d o i i t bct hands. RAW FOO DS FOR BU5YPEOP P LF Es sene Dl t-Bas d o ThcEss e Gos o e e n en pel fpeac .and i so. ppocr es at Di C/J Healh Pr am by Dr.B ooks:The Nat al o ncr ore nt ur Hygi Handbook by t Am ercan Nat alHygi Soci y ene he i ur ene et and any book by Dr.

Juie Fasttg and Deo éc ï zby St v Mye owizand c it txï ar o/ ee r t . SC. lnow even en o s c fods wher Iwaspr vousy v y s nstv t j y piy o .bit pungent ast i t . Di ng i t Raw hy Ria Rom ano. Letl racl happen. t t er. rngentand sour. n al ni es Be open t t possi lt t yourf o he biiy hat ood alergi w il l es l change aswel. .M acrobl i R aw D i -Focus on r pl f ot cet aw ant oods. o l ng evi t ast Sweetand saly favor dom i e i t st t l s nat n he andard Am ercan i di . ay hat ss avocadoes i lgo a coupl ofdaysw ihout t f e t hem . .w ih m i t so. e e i l er e iie o t hem and di i slked peppersi gener . Iempor g Raw Di t-Ra f csa j c ar v r e fc ie ar e w ool nd uies e e y fe tv f ptr or lposes ofdet fcaton and col cl oxii i on eansi B ooks: ng.A pr i e ns. ni n he t H unza D f -A n 80% r pl f et aw ant ood di w ih som e cooked et t whol grai and healhy m eatand eggs i uded.t e ar si favors of et a nds her e x l hea1h:sweet saly. l gi R FOO DS F R BUS PEOPL AW O Y E . ore ? art i m l oods.and B. Forexam pl hef ld st ed eatng pri ariy raw f e. Lo and behol her r d.however you l gi e entaiy e ie hr eni m ay wantt wor wih a healh practtonert det i when o k t t ii o erm ne you can experm entagai w ih t f i n t he oods t w hi you'e been o ch v aler c.pl viam i Book: s ym com ex t ns. s. seaweed and poss bl br i y own ri and soy pr ce oduct i uded. LERGI E. .l had di i avocadoes and olves i m ensel Si t e ar slked i m y. Clars and Pur p Thys fby Rihar Ander on. t ncl actcal appr oach bas on t l lved diease-ree peopl oft ed he ong-i s f e he Hunza cuiur Book:NeverBe Si Agai b) Raym ond t e. e te ï / el c d s HABI AN D AL T.R . As you em bark on your own brand ofr di be as open as aw et you can be t chalengi your pr ous. nce hes e t o i port r sour ofessentalf t aci 1chalenged w m ant aw ces i aty ds l mysel t gi each oft f o ve hem anot honestt y. N C.butas Deepak Chopr rem i us. s ncl The f ocus i on enz es.habiualt es. I your f aler es ar pot i l sever or lf t eat ng. Many peopl fnd t as t eatm or r l e i hat hey e aw f oods and det f t r bodi t r f aler es as wel as oxiy hei es hei ood l gi l envi ronm ent and petaler es w ildi al l gi l sappear. ck n r Fr anci M . 1t ook t r olves i m edi el and lcan now s t Im i o aw i m at y.

bl Fi m achi can be i i i i f r f begi rst. Ther or Ihave st ct ed each chapt as a pr ef e nl ur er ogress on. nes ntm datng or aw ood nners. = k . f ne s y i or pe you w ilsee one orm ore oft l hese s bol . i ng .= Food Pr s or %!l = Dehydr or -vo' z at '. :'' 'h7 .ee O pton chi Fr i Li kewi i a m achi i necessar or optonalf a reci se. The i ofpur dea chasi and usi unf ii m achi y can be ng ng am lar nel an a to bar irt t alea ov r l i pr j ctof ddiinal re o he r dy e whem ng o e swichi t raw f t ng o oods. t ' B4f Bj ender êuo..l Each r pe t can be m ade wihouta m achi wil eci hat t ne l i ude t s sym bol ncl hi : ' ck . oce s çJL . Each chapt begi er ns wih r t nachi f reci and ends udt a reci t i udes ne-ree pes h pe hat ncl a m or advanced concepti r f prepar i lke e n aw ood aton i s proutng orusi a nut m ik bag.CH APTER 2: U SI G T H I BO O K N . t s l i consum i t assem bl ng o e use and cl up aferm aehi ean t nes. 33. Som e ofyou m ay wonderwhy.n' f:a xz 1 3 s) x #. i fom si pl t l si pl reci r m est o ess m e pes. sy ner s r ndi ed s pursui a si pl di and lf jl ng m er et iestre. Secondl i i unnecessariy tm ey. . Thi dl noi m achi y i cont ai cat when one i r y. I t s book 1oferas z n hi f nany m achi fee r pes anc optons ne-r eci l i as possi e. ym s' ' . R FOODS F BIS X OPLE AW OP J F 15 . = M a ne.

e s up i boied f r yr s l or educton. Honeu: Buy r . f r nt est i qui el ri t fee m achi n et ect ciy-r nes you can purchase a hand c ank bl r enderand a m a nualwhe gr sj c . Past i i dest oys enzym es. Casl w s:Com m er aly avaiabl cashews are not w ci l l e t echni l raw si t ar heat dtrng t sheli caly nce hey e ed l i he lng pr ocess.lke m any com m erci brands l ed t yr i al ar even t e. Dat sugar: Gr e anul ed s at ugar m ade fom gr r ound dred i dat Avaiabl i m osthealh f st es. iy ngr ent Agave nea ar:A yur r sweet e aw ener ext act fom a r ed r deser pl .Sz lbrown orgol ax .i i ofen t easi t pl -based i t s t he es ant s eet w ener t fnd.w' ch ar hi i hi e gh n healhy essentalois. Li ed bel are som e am lar o st ow descrptons i udi si pl tpson how t choose t i i ncl ng m e i o he hi ghestqualt i edi s. Fl oi i greaton sal ax 1 s ads.a manualc t j c r s lne r er irus uie and a m ort and peste i you l pest l you'e i er ed ar l f ove o. hough i doesn' s so on t l .For m achi fee f pr ne-r ood epar i lsuggestyou have on hand aton a whik a mandoi ormanualg at . Ther ore use t ef hem spari y orpur ngl chase t ul r r y aw cashewsf om Nat e' Fi Law or ot di rbut r ur s rst her st i or.som e oft i edi s i t s he ngr ent n hi book m ay be unf ii t you. By a1 means. t ai l buy ur r h ui . i t eurzaton r M œca:A powder nut ii r fom Peru t gi a ed rtous oot r hat ves m aled favor t s oot es and bever t l o m hi ages. nal den s eeds. They m ake gr crunchy cr t i l eat acker s when dehydrat ed. t ant iel ent o i Bragg' lqtî am i s i ld nos:A healhy sal aler i t i t t t natve hat s notfr e ed lke Nama Sho (o s e i. Notentr y conveni t fnd. yo fes j ce i pos i e. M apl sNrup. f sbl I NGREDI ENTS l you ar new t r f f e o aw oods. t t ay he abel Jai :Us onl f e fui and v e ahl j ce f ces e y r sh r t eg t e ui s or optm um healh.Buy t 100% pur varet Though m apl e he e i y. hem on t weekends or on yourdays of.and m ake sur i hasn' aw it ed et t been diut wih corn s up. l e n t ood or Fl seeds.a b y peo e s d noto j c r atal. he f cl ng t s een a f tm es you won' everwantt l at eani he cr ew i t o ook Oh.unller honey. es. e m nt i yu s y auc ) s Carob Pow der: A powder cacao s ed ubstt e avaiabl iut l e raw . f a e oo o es or dehydrat use t or. o i R FOO D: F R BUS PEO P AW O Y LE . at as uier The onl el rc m achi lus r y ect i nes e egul l are a bl ary enderand an eec rccir j c r I ytu hav a f d pr c s ora l ti tus uie . Afe nd us pl houl wn uie s l tr i ag n.

W ARM I G YO UR FO O D N The t perat e atw hi a si l em ur ch gni icantam ountofvial t enz es are dest ym royed i nat n uralf oods i som ewher bet s e ween l08 and 119 degr ees. OiI Al s: waysus col pressed unr i e defned organi ois.and i 1 d n he S. l m akes a healhy t ckener f r t t hi or aw puddi and pi lli ngs e i lngs. Car uly c t i ef l hop open wih a l t arge knie or m achet t r f e o each t t he ender m eatand w at i t cent er n he er. W hen warm i lqui lke soups and sauces. I t s book lofen suggesttm esavi short s such as n hi t i ng cut usi garlc and gi ng i nger powders. hi s t one covered wih t he t ough whi e fbers. Young coconut:Al o caled a Thaior whie coconut t s i s l t .al i zi vi kalni ng negar. so s t er ed .Raw olves ar t i i e hose t have been eured w ihout hat t past z aci c vi euried di negars. Spi ces.you r w antt substt e l l o iut fes lmonj c f vi g . i al el aw Vi negar:Raw appl ci vi e der negar i t healhi t s he t es unpast i eurzed. t zed so i usi f ng. Thi i z z euri s s a f m ent pr er ed oduct .cal orvi tt he i 1 d l si he websie f Be t or yond Healh. c l O lve Oi :St es show t i l udi hat 96% oft W100% Ext a Vi n he r rgi Olve Oi' sol i t U.w hen you have t tm e he i and ener rt prepar i.ed ar best. Sun.i s al packed wih healhy enzym es. i NOTI For m or i orm aton.f m ent soybean product Though so. Psgli powder:A non. i ' cooked. Organi ar bet er. However.use a doubl ng i ds i e boier so t t t per ur wilrse sl y.and you'lwantt ski t m i eci l o p he so entrel i y. o he ouch R FOODS FOR BUS PEOPLE AW Y .Y i M i i a saly. tc s . Nam a Slovt.Unpast zed soy sauce by Ohsaw a. s ' e nf i t pur o chase t best olve oi sol anyw here. m o e t I you he avoi ng f m ent f f r di er ed oods.t e i r l no her s ealy s ubstt e f fesh gari and gi iut or r lc nger. c e t dri e Ta hi :Sesam e bu ter used i popul M i e East n ni t n ar ddl er di shes lke hum m us and f af Choose r . Strofen and l hat he em at e l i owl i t eihe us a t r t r e he mom e e o he j tuntlt lq d i war t r r at us i he iui s m t t t !. t o l pes. Sal:Realsea sal i rch i m i t t s i n neral Celi i best s. M i s ts t' so t t so oup i popul i Japanese r aurant Buy unpas euri m i s ar n est s.and Br slqui a i s f r he uie or ne ar agg' i d m no or Nam a Shoyu i t n hese r pes.gestbl lber t i generaly lum di i e i hat s l used f col el or on eansi ng.

t s m eant t t o ake t-e pl ofoccasi l l ace onalf orays i o raw gou r et nt m f pr ood epar i t aton hough f s e ofyou t ue sl or om r ackers i m ay t act l do t .see W armit Up t Li ng Foods by rq o vi Elsa M ar i kow iz. Anot opton i t use a slghty war ed oven.W hen w arm i ent ees. Aboutan hour at l05 degrees. l her i s o i l m M i owaves dest oy enz es. Suppor your l f l t ocalr f aw oods r aurat est eurs and once you'e m ast ed t si pl t v er he m er echni ques i t s book expl e n hi or t wor oft r f m ast s and al he k he aw ood er chem i s.so use spar ngl or never. hei i ed he hi 18 R FOODS F BUS PEOPLF AW OR Y .or a lt l hi ite gher wildo. cr r ym i y. Thi book i m eantt hel you i s s o p ncor at r f por e aw oods m ost conveni l and com f t y i o your e y day lf I i not enty or abl nt ver ie.a dehydr or i tn saf w ay t ng r at s le est o r eheatf ood. hei hey alow l t s he uperor favors ofr f i l aw oods t be punct ed m ost o uat artuly. Som e of st t r books are lst att end oft s one. t E VERY DAY V5 GO URM ET . For f t gui ur her dance. ualy hat Raw gour etf m oods ar i pi i Att r best t e ns rng.

R EC I PES R V FOO D. F R 85S ?EO ?ù AY T O F E .

20 R FOODSF BUS PEOPL AW OR Y E .

m ake t mos eforlsss a dr sng. p ' er. t bori orrepettve att st.CH APTER 3: EXC I I G T N SA LA D . r h e uie s he t f te ald es i Reci f col aws and W al fsal are al i uded i pes or esl dor ad so ncl n t s chapt as i a br efi roducton t sproutng t hi er. I you m ake a week' wor h ofa dif ur f s t ferentraw sal ad dr ng and sal gar sh each weekend youhlfnd yoursel essi ad ni l i f l ng f war t your sai evel day oft week. W el i s tm e f greenerpast es! Thi chapt lst sonne l t' i or ur s er i s e tng w ays t t xcii o urn your green sal ads i o fel of nt i ds advent e. RAW FOODS F BUS PECPLE OR Y . Ofcourse s l s m pl faxseed orolve oi w ih r appl ci vi i e l i 1 t aw e der negaror fes lmon j c . we r or he as j rt lts have r ved const ecei antstm ul i fom such a w i vari y of i aton r de et cooked f oods t t s t t eatng a l ge gr hat he wich o i ar een s ad or al t e ' day can t wo ver y ake som e get i used t I can seem tng o. Thati untlt si ofr i ng. s i nt i o i echni ques. For f ts ad dr ngs. di negar and processed ois. Gr een sal and f ads resh fui f m a st ong di aorbase f us r t or r et or hum a Ho ve f t v tm a o iy ofus ourpa a e ns.pl rui al essi ease s page 57 i t u i ee n he D p Thi D i That'chapt s. ii ir s i he gh elef your body gi you evel tm e you eatraw fuis and greens ves ' i y r t over er t des r f t cooked processed f pow s hat i e or he oods ofyor e. ooki or d o ads ' y he M aki your own sal dr ngs wilhel you t avoi ng ad essi l p o d ri etned sugar aci c vi s.

22 R FOODSF BUS PE LE AW OR Y OP .

&.SMP EVI caEr E . J ' p hi t à nakes a gr t m an' ecf nade t oo. l l o ender.ea s tand bl pepper s ch al ack 2 tp. xt e 3 cl gari mi edvorW tp.e dred or s ach i egano and ba6l i Dre c i pe r ( i l id hl ppes optona) i CREAM Y VI GRFTTE: NAI Add 3. r. es i M t/FOOD5 F R BIS PEO PL t O JY E 90 u l . t hen s haken bef eacl use. For t Raspberr or Cream y ore ' l he y Vi gr t you' need t use a bl nai et e. tri aso l y. M ar nat cherozt at or m ushr i e om oes oom s or any ot her veget e ofyour choi i t Basi V i gret ef t ee abl ce.gari pow der oves lc.sal ofc er t t BascVi gr l r i 4 t ks el y o he i nai ete ecpe RASPBERRY VI GRE E: NAI U 12BascVi gr t r i / i nai ete ecpe 1pi r pberi fe h orfozen nt as res r s r k c orn j c z ' up a ge uie 1chopped sali c lon M ARI NATED M USHROOM SO R CHERRY TO M ATO ES : M us oomsort at vpl BascVi gr te t coat hr om oes us i nai e t o A EascVi gr teca be as e bld i any ki o aj r and i nai e t n sm e n nd f a . nc s lc 2 Tb.gyI L xAj -r j 'au j Kee t s one hcudp.(. n he c nai t or hr hours atr oom t per ur str ng ofen or over ghti t em at e iri t ni n he r fie a or s irngocc inal Enj asa s ad g ni h o erg r t . oy al ar s r as m unchi atany tm e ofday.hone oragave S up y yr 1tp.j. BASC VI GREW E: I NAI 1cup ex r vigi olve oi ta r n i l 12c r ci orbalami vi / up aw der s c negar ora mi ur .

â) ..-. r 1c cas w buter up he t 1 c w a er / up t 2 3 Tb. e l monj c uie R FOO DS FCI BUS P PL AW R Y EC E . For a super sm oot dr ng use a em ur h essi bl ender. 1 3 c Tahi Dr sng / up ni esi 2 Tb.xlolE jxc .lalan Se oni t i as ng l usi a whi t m i t dressi m ake s e t t nii at f ng sk o x he ngp ur he ahi s room t perat e. m y oss er &'C.l TAXT RAxcl DRE SXG .k') Asl k jl D g7 Tahi make a del iusl rch dr ssi ors ads ni s i o y i e ngf al . nc s lc I cup chopped parl A sey 1tp. For t Bel PepperSal si pl t and s ve.mi d c or ce l s xe ol s 1c c up hopped c il er aul ow f $ cup choppe r oni 4 d ed on 1ral c er chopped t k el y.XS .gari pow der ove l c. . he l ad.' .('('.orW tp.5 tand a pi ofca s al nch yenne 1pi e d t ( i a) t d a e opton l t BELLPFPPER J AD: AL 2 cupsdi d bel pepper.SI l 'o c whi t su i t mi e Wcà k u an p hï p n wo nut s . c 2/3 c t hi up a ni 1cup w at er W c lmon oror ng j ie up e a e uc 1cl gari mi ed.

1t p.rw ci vi gar s a der ne Pi h ofs t nc al 1tp.lalan J oni ordre dil l t i eas ng id l 1cl gari ove lc 1Jal c er t k el ' y Coll ne al i edi s i a bl rbi l ngr ent n enderanc whi untlsm oot l p i h and cr y. eam Fbra m achi l ver on,r ace t sal and cel y st k ne-kee si epl he t er al w ih a hi ofcel y sal and m ake sur your cashew but er i t t er t e t s at r oom t perat e. em ur
.

pe7

? Avo cA Do DRESSI G B@ N
'

Cr es a sal packed wih essentalois. eat ad t i l
2 rpeavoc i adoer

34 Tb.l emonj c uie
1covegari l l c

1medi cuc ber peeld um um . e

W c chopped s ali O R r oni up c lons ed on 1Tb.lalan s oni 0 2 dred dil t i eas ng i l
AVO CADO TOM ATO DRES NG: SI
Add 1rpe t at i om o Bl end al i edi s t 1 ngr ent oget her,addi w at t desi ng er o red consi enc st y. l usi a whik s m pl r ace t eucum ber wih enough f ng s i y epl he t w at t t n. er o hi

Z W FOO DS FOR BUSF ?ïO?C A C E

'J RDA N ' SLACKER SALAD O S
Thi i my di ' n I ee r al d z? ss nnetwhe f l e l t l. y z
1c hopped t a o om t

1handf ofr ol ul aw i ve:

1c opp d a a ( ton l h e voc do op i a) Bai ViairteDr si (a e21 l n ge t erng p g ) c
Tos and e j y. s no

Y) cooLM l S AD xT AL
Coo,lg and rfr shig,alye r d. l fht e e n l ar oun
1c chopped cuc up umber s

1c chopped t up omat oeg

1 c chopped fes m i /3 up r h nt
W cup c hopped parly se

2 Tb I mon j c .e uie
1Tb.olve oi i l

W c p s r td s nfo rs e ( a e32 ( tona) u p ou e u lwe e dl p g ) op i l
RAW E SOM ETABO ULI : l eas chopped par l t 1c ncr e sey o up

Ad % rcpeS oue L tlS ld ( ge3 miulvie r d e i pr td en i aa pa 2) n n ga

Toss al i l ngredi s and alow t m ari e i t refi at at ent l o nat n he rger or l eastone hour str i ofen. i r ng t

26

R F AW OOD5 F B YP OP E OR US E L

& ' xE ECE E S AD ' cHl s L RY AL
.

4 t eq t Ore t. ast f he frf

6 sal cel v t ks er

1c mu hr up s oomsofy c oie ( tona) our h c op i l
2 Tb.Nam a s hoyu

1Tb.r ci vi aw der negar
1Tb.5 am eoi e5 l

1tp.fes gr ed gi ,orW tp.gi pow der l r h at nger s nger
Pi h of5 t nc a1 sied Chi e c lc nes abbage,and s edded c r s hr arot

Thi y slce t cel y,and t wih m ushr nl i he er oss t oom s t ar am i

vne r,emo j c g ng and s t Alow t m arna e f 3 i ga l n uie i er al. l o i t or
hours atr oom t per ur str ng ofen or overni i t em at e iri t ght n he r ri ef gerat str ng occasi l or iri onaly. Ser on a bed ofC hi e cabbage,and gar sh w ih ve nes ni t shredded carr s. ot

q

l, ''u i
27

R FOODSF BUS PEOPL AW OR Y E

lmonj ie e uc 3 Tb.t nl sied el y t ks hi y lc 2 Tb. 7CAU LI O W ER O RAN G E SA L D FL A Thebe r ie Iev rtansl e r Bet Cr c .#) I cs w UM EL Clck yourheel t ee tmes.mapl s up orhoney s e yr 11tp.alow i i t l ng t o m arnat and r i e educe wihi t sal t n he ad. ('( LGHT J MERcoL s Aw D.cdervi i negar 28 R FOODSF BUS P AW OR Y EOPL E . l F' a m or port e ver on ski t gr or e abl si p he een beans or br occol and add l. 'Zc chopped gr beansorbr c i Z up een oc ol 1k c mandarn or i ups i ange s ent egm s 3 Tb. i s hr ï l l t i 3 c s edded gr and/ r c ups hr een or ed abbage 1c S edded c r s up hr arot 2 c er Jal . st ecp e r atdf om ty o ker l s al head ofc il er chopped / m l i aulfow .faxs orolve oi l eed i l 1tp.or / s angezes t 5al and bl k peppert t t t ac o ase ser e on a bed ofs nac and gar s w ih chi ' v pi h. IZbel pepper chopped / l .and you' have i memorzed.chopped parl sey 12c pec orwal s ornut ofyourchoi Z up ans nut. i i t ght n he ref gerat str i occasi ri orp i rng onaly.. s ce W c s ame oi up es ! 2 Tb.cups ofchopped spi i 2 nach . nih t ves Toss al i edi l ngr ents and alow t m arnat f t ee hour at l o i e or hr s room t per ur strrng ofen oroverni i t em at e.

sied s es lc 3 gr oni .gr ed arot at : c r rnsorc r s / up aii 1 urant 4Tb. a e 1tp.r ci vi aw der negar 1 tp. ng ade ood Toss al i l ngredi s and alow t m arnat atl tone hour ent l o i e eas st r i of en. g ve yr p 3 Tb. Tb.d' mu tr ( i a) / s l iad opt l 2 y on Sal and peppert t t t o ase Toss a1 i edi s t her and m ar nat f 2 hours atr l ngr ent oget i e or oom t perat e str ng ofen orovernj i t r rger or em ur iri t ght n he efi at str ng occasi l iri onaly.c oppe ( t) / up un dr omaoe .sied een ons lc 1c r . ds f l we ll e hï 4 cupsr c ed abbage. i r ng t & S E T RE CAB AGE w E D B Ki o al c s wilov l s.id t t s J k d 1 miu e. ppl J c or2 a a s u a e uie. R FOO DS F R BUS PEO P AW O Y LE . oa e 5 n t s h d op .t nl sied hl y lc 2 pear orappl . I i he rot e i f you wantt fnel shred t cabbage and carr s use t o i y he ot he shr eddi bl on a f processor.e l p yJ e s( tona) s fnne or opp e d op i l s tand bl k peppert t t al ac o ase Slee t cabbage and car s by hand or us a m andolne.olve oi i l 1Tb.gari pow der s l c 1 c s .W tp.

)J t .t.Jied t ks er lc 3. r cal r .chopped par ly se Cr eamy Pi neappl s e e auc sal and peppert t t t o ase Pi NEAPPLEW ALDO RF S ALAD: 1chopped appl e k c pi appl chunks i up ne e 3 sal cel y.r/)#) AMY pxE p.t.olve oi i I 2 tp. 1 J l Ap l AI E ADS .'CRE .e j ie Imon uc K Tb.'$.s ali schopped 4 c lons ! cup wal sorpec / 2 nut ans W c parly. l us ng a em at f i 30 RAW F OODSFOR BUSYPEOPLE . 2 c s edded gr c ups hr een abbage k'c s edded c r s z up hr arot 1c pi appl c up ne e hunks 2 Tb.G. l usi a whi oget f ng sk m ake sur t nutbut eri atr e he t s oom t per ure. CRE Y PI AM NEAPPLE S AUCE: 1 c c he ormac 4 up as w adam i buter a t W c pi ap ej c up ne pl uie 1Tb.chopped up se Cr eamy Pi appl S e ne e auc s tt t t al o ase W hi or bl sauce i edi sk end ngr entst her. 4 sweet topi teat .dred dil s i l CREAM Y PI E N APPL CO LES E LAW .S .

x ' S S These ar gr t pped L/t avocado slces. W al fSal i gr dor ad s eat served on a bed ofgreens.olve oi i l 1Tb. Rqb/ z t FOODSFO.'uj7J VE AL .and serve f ' resh.add t dill and genty pu l bl he l ast l se end. e eat o tïh i 4 c S edded carot. &. Toss al i l ngredi s and alow t m ari e atl ent l o nat eastonc hour strrng ofen .bl ender.or angezes t Pi h ofc nc ayenne l' easestt m ake a week' wor h oft ts i o s t hese sal gar shes by ad ni usi t shreddi bl on a f pr ng he ng ade ood ocessor. i i t Ser as a garni w ih a gr ve sh t een sal ad. ') m i .lmonj ie e uc 1Tb. Forver Ine yi col aw.beet and/ Dai r r ups hr rs s or kon adih ! c each m i ed sali and parl 4 up nc c lons sey O ne oft marnadesfom Chapt 4.you can shr t cabbage wih a f processor. TANGY M ARI NADE: W c orn j c up a ge uie 2 Tb.O R he i r er i rCr a (a 3 ) OR ou e m p ge 9 .buta m andoi orhand s e rwilwor j taswel lne hr dde l k us l. esl ed he t ood Toss a1 i edi l ngr ents.ty IETI S AD GARXIHE .815FPEOI ?J J LE 31 .

da is: k 1 s.DE TIID p r MYS FE The ti i dtt tm i rck s r he i ng.lmonJ ieorrw cde vie a e uc a i r ngr 4 Tb. n . 1c s up eedsorl egumess oaked i 4 cupswat n er Sunfower seeds: Soak 8-12 hour ai dr f 2. ï 112c s out l i. n i y Soak your seeds or l egum es i t r ri at over ght n he ef ger or ni t hen rnse w el.2 hour ai dr 2.ort o lt v tt z eet tld.S D E L AL Usepl zy oft rat crd ser e t/h ( gr r szc ett . Leave t i l hem i t st ner or col n he rai ander t o alow t l hem t ai dr r rnsi t l o r y.Q s aou'.hone ormapl s up s y e yr s tt t t al o ase Toss spr ed l is wih t r oft i edi s and alow out entl t he est he ngr ent l t m arnat at l o i e eastone hour. e. Sel as a gar s wih a gr ve ni h t een sal orus i t ad e n he Raw s e Tabou l r pe on page 26. 4 i nch l ong. r y 3 ys Sproutng i eas i concept The chalenge f busy peopl i i s y. l or es to rem em ber t som et ng' spr i g and t dr n or 'n s hat hi s outn o ai r e i t seeds or l he egum es i a tm el m anner.ol oi i ve l 1tp. / ups pr ed entl 1l c chopped t / ups i omat oes ! c each c / up i ' hopped oni and bel pepper on l 2 Tb.i ng he egum es once per day.hours l s r y or 4 Ga banzos r /Lentl Soa 8. entl n he out d i ad beow) & ' PROUTE L XTI S AD . Legum es wilbe r l eady t use when t sprout a t labout 1 o hey ai . Sprout seeds and l ed egum es ar gr on gr e eat een sal ads U se s lwer s e f m a ng Ve s tl Pa es ( e 5 o us unfo e ds or ki r a ie t pag 9) r e l isi t Spr e LentlSal ( l . om i eci M W FOODS F )R BUS PEOPL ( Y E .

Anot bonus:when you use m arnades t i ude her i hat ncl a di i r dint lkelm o j c Nam a Sho u.CH A PTER 4: M A RI A D ES N A N D O T H ER W ET JTU FF These r pes ar m y f ies because t punct e t eci e avort hey uat he ease and si plciy ofraw f m it oods.broccol. or H ere' t easestw ay t m ari e: Si pl sealyour s he i o nat m y veget es and m ari abl nade ofchoi i an ai tghtcont ner. M ostoft hese reci can be m ade wihoutm achi y so pes t ner t cl up i al os ni. y ri vi negar. Chop up a bat ofyour ch f avorieveggi add a m arnade and m unch on t t es.o cder ci c ng e e s i e n uie. ce n r-i ai l eave i on your count f a f hours'and shake ï up t er or ew t wr heneveryou w al by.and i gr eens lke spi i nach orchopped bok choy.t veget es w ilsofen as t y dsi m er'i t he abl l t he m ' n he m arnade. i hem f days. ve t n her or s et ng el om hi se. Thi i t especi l ofm ushr i s s rue aly oom s. O r i you l k f eave t cont neri your he ai n refi at you can gi i a shake when you go i t e f r ger or. Rem em beryourwhi he ean s m t l sk? Dus i of tt f honey! R FOO DS F ) BUX PEOPL Am (R Y E .

34 R FOODSF BUS PEOP AW OR Y LE .

i rng t over ghti t ref gerat str ng occasi l ni n he ri or.gari . Serve at f op resh cn z nchy bean spr s orm ake Veget e out abl Kabo ( e 66) bs pag . iri onaly. M arnat veget es ofyour ent oget i e abl choi f 2.and chopped olvest t t i o ale W hi i sk ngredi s t her. i t l ay tfh f 3 Tb. OO u ? F .g JM P ET MARI I LS NADE M emorze i. ri l orImonJ ie fe h i me e uc 1tp. Pl lpf ï.l lc 1Tb.or em at e.unr i d s am e orolveoi efne es i I PO L E AN M ARI YN SI NADE: U5 feh pi ap ej iean c nk i plc ofctus e r s ne pl uc d hu s n a e ir M EDI TERM NEAN M ARI NADE: O m i Nama S t hoyu I c e s ol e oit W c a lm on j c t 3 Tb.or s egano. Use J. n r a e i I o up nd e v uie o Add 1tp.hours atr ce or 3 oom t per ur str i ofen.Nam a S hoyu 12 cove. l/ ï F DS FOP 8tSY PFOPL ? î.hone oragave s up s y yr Blck pepperorca a yenne 1Tb.

ayenne. Moxo B =. &' ' MoaoccAx MARI XADE .corander s i 1litp.r appl ci vi s aw e der negar Cr hed r pepper c us ed . Toss w ih veget es t abl ofyourchoi and m arnat f 2. Ser as i orat fesh cr ve s.orc up hoppe dat d es 3. /ï i pi i /2c each r al ond buterand wat up aw m t er W c Nam a S up hoyu /4c honey.(.or overni i t r ri em at e. l I usi dat youhlw antt use a bl f ng es l o endel. W c olve ors ame oi up i es I 3 tp. rs l fe h emonJ c uie 2 tp.cl 4 ovesgari lc 1tp. id or n e p e orsfr ( tona) s dre a g e l afon op i l W hi t m ar nade and t wih veget es ofyour choi sk he i oss t abl ce.hour atroom ce i e or 3 s t per ur strrng ofen. l lsuggesti udi fesh chopped t at and bel ncl ng r om oes l peppers w len usi t s sauce. I ' al a good m ar nade f n ng hi ts so i or shr edded yam .AL t)u..G. 4 blnd q.x i av r e /e otcfl o s.ci / s nnam on 2Tb.hours atr l abl o i e or 3 oom t per ur str ng of en.and J 5 tt t t ea al o ase W hi or bl sk end al i l ngredi s t ent oget her. RAW F ODS F R BUS PFOPLE O CI Y . Alow veget es t m ar nat f 2.or over ghti t r ri em at e. op r unchy bean s out pr s. iri t ni n he ef gerat or. strrng occasi i i onaly. ' z UTTE M ARI R XADE Fou ccn m ake fzs rch sauce as s cy as you Ike. i i t ght n he ef gerat or str ng occasi iri onaly. e ora a ewr p ( tona) s hon y g v u op i l 1tp.

nc s W hi t i edi s t her and t wih veget es of sk he ngr ent oget oss t abl your choi Alow t m arnat f 2.c fl t clc bel p s.eac dr m usar and bl k pepper s h y t d ac Cayennet t t orm i o ase. l o i e or 3 oom t per ure. RAW F DS FOR BUS PE PL OO Y O E .hours at r ce.Tb.unr i s am e orolve oi efned es i l 2.strrng ofen oroverni i t refi at em at i i t ght n he rger or strrng occasi l i i onaly.dr m usar s y t d 1 tp.c us .gari powder l l c.Tb. f W cup unr i s am eoi efned es I 2. i Sel at fesh cr we op r unchy bean spr s or m ake Veget e out abl labobs( k page66) . Ser at f ve op resh cr unchy bean spr s or m ake V eget e out abi Ka bs( e 66) ho pag .gar m as a orcury powder s am al r W tp.hours str ng ofen oroverni i t i e or 3 iri t ght n he rel gerat str ng occasi ki or iri onaly. & s cHw Ax MARI ' zE XADE T s d apo fulsc e be mccef/tzrc wik hi s wer l uc st s t à dc te.died oni 4 c on 1t p. nced hotpepper s Com bl a1 i edi s.Tb.rc w i 3 ie ne 2. hi cuc s eat ftz aro s aul ol/ lzf lpe pcr p ' er W c p a ej ie prfr byfeh u ppl uc . ee a l r s 2 Tb. 4 s r hed r pepper orm i ed hotpepper ed .&' cuaRlo AP L MARI E PE XADE T s st c i gr bf/ c r t .Nam a S 3 hoyu 3 covesgari or72tp. Toss w ih veget es and alow t ne l ngr ent t abl l o m arnat f 2. s lc 1t p.

' L M ARI ' * XARA M ARI XADE ou4m ' Tr/cho J pped zuc nf belpe chï .hours atr l o i e or 3 oom t per ur str ng em at e. S PAGHFU I ser e M arnar M arnade overzuc ninoodl : ' v i a i chi es Bl a1 i end l ngredi s and t wih veget es ofyourchoi ent oss t abl ce.ol oi i l ve 1tp.lalan g oni t i ear ng 1s lcl gari mal ove lc 2.q oeg oaked 1 m i 5 n.w ih lalan Fl Crackersyou can pu r t t i ax chase ordehydr ey s l f at our ef page68j .i omat .i lt at f a sm oot drec om oes or her rcher sauce. l pper qnc rt s l rushr ooms w ih t s t hi sauce. 2 l ge t ar omat oes 2 Tb. nut n e l t he Add sun. h e op i a) v 1 Tb.str ng occasi l t ni n he ef i at iri onaly.blc ol ei c opp d ( ton l 4 a k i . iri ofen or over ghti t r rger or.s ee rof h c ( ton l / 1 we tne c oie op i a) ial t t t t o ase PI S ZZA AUCE: Add k cup s dred t i un.or i a doubl boierwih t sauce. To m ake zucchi noodl u s a Sal ni es. 38 . e adacco or Spi i rool spi i ralzer. U se i as a pi spr zza ead. Alow t m arnat f 2.cde vie arorlmonj c s i r ng e uie 2 Tb. The noodl can be warm ed i a dehydrat f 30 es n or or m i es.

he em ni ngr ent Us t a co e o c mpanyAnyt ng You.cl gari orI tp.str ng occasi l ef i at iri onaly. : .honey ora ve s up ga yr 1Tb.antBor c ( e49) or hi . o g r ih ( i al c l h e t a ns opton ) i Blnd c he wih lm o j c and a ltl wat .c opp d.i ne d e as ws t e n uie ite er f ede untlt nut di ve and a t ul sm oot consi ency i i he s ssol r y h st s r eached. ed hopped Pi ofs t nch al 1salon. Sel e at fesh cr w op r unchy bean spr s.hours at abl ce. 7 c or g orp n a ej c 2 up an e i e ppl uie W c Nama Shoyu up 1Tb.gari pow der 3 over lc. oaked 30 m i esand dr ned nut ai / c Imonj c 4 up e uie k sal c er peel and c i t k el y.0t consf enc assi t s 0 h sl v. ( ts u a CRE ' . 1c r w c hews s up a as . A dd t r ai ng i edi s.m. R AW FCI ODS F R BUS PECI E O Y PL .a . eo e i e page 59) . / s Z lc 12 Tb.o é AM ?.& $ cI GI R MARI #' TRU5 XGE XADE Fr léfzk? makes t s sauce exqui t esl /hrér hi sie. 4 cr eam y cl c w ih a . l o nat or 3 r oom t per ure strrng ofen or over ghti t em at ii t ni n he r rger or.W s ht pag Raws ome Relnos( e 70) le pag . Scr ape t si oft bl he des he ender wih a spat a t ai t ul o d i bl n endi ng.fe h gr ed gi r s at nger 2.unr i r am eoi efned es I W hi or bl sk end t i edi s t he ngr ent oget anc t w ih her l oss t veget es ofyour choi Alow t m ari e f 2. .u .dehydrat f out e or Veg a e Kabo ( ge(6) orus t m ak Asan Pat ( et bl bs pa 5 . .

ca s yenne.each paprka and bl pepper . 40 M W FOODSF BUS PEGPLE OR Y .and drzzl wih a lt e m apl s e i e t itl e yrup.i t ort t t s al.mapl s up. pt iut 1cup c hopped fes t at r h om oes lac s dred t at .s / up un.i om oes oake 1 m i es c d 5 nut . o ase ! tp. he Bar c Poro l ( l . For a m achi f ver on si pl t m arnat ne-ree si m y oss i ed veget es and Port abl obelo w ih fesh chopped t at and l t r om o pi neappl chunks.pie pl J c . I' alo us d ast bas f be ue t belo beow) ts s e he e or ChunkyTo at Chii( e48) m o l pag .ort t t e yr o ase 2 Tb. ARB CUE OR * LO a 4 heary m ealyou cah cr e t sui potrt es.ast Ve t bl Ka s ma wihc unk o P gea e bob ./ c piea l c nk n ap e uie u 4 up n ppe hu s W c c up hopped oni on 1s lcovegari. ne l ngr ent end i 400t Us t t p of a bat h o Ve et e Kabobs ( 66) ort eoo f c f g abl page .ol or5 am e oi i ve e5 l 1tp. de t h s f odobel (a e66 l pg ) o Pie eBabe u s u e (b ) n appl r c e a c a ove Crs yOnonTopp r (a e66 ip i es p g ) For a satsf ng ent ée drzzl t Kabobs wih Pi i yi r i e he t neappl e B arbecue Sauce and gar sh w ih Crspy O ni Topper ni t i on s.pl.' t PI E * N APPLE BARBECUE S * AUCE Fr atd t esh k angy.gari pow der mal l lc /8 s l c W tp. t z eaf o t t.ormi d hotpepper nce s 2 Tb. hopped 2 Tb. &''lB E P TOBE L t. Acce no substt e.or1 tp. s 4 i ack Com bi a1 i edi s.and bl untls11 h.

goul s u So smpl youJ wan ther f' be alyourp/ i e. The Quee M o he nev had i so goo n t r er t d! 2 c t alchopped br olvc il erand c r s ups ot occ i aul ow f arot 1 cup mi / 2 nced cel v er W c mi ed r oni up nc ed on W cup choppe parly d se : c p c opp d s na h ( ton l / u h e pi c op i a) 9 2 Tb.each olve oiand Nema Shoyu i I k Tb. ) 3 cup w at 4 er 1Tb..s un. p .o' cKET Gl vy . ent oget l usi a whi m ake s e t al ond but er or t nii f ng sk ur he m t ahi s atroom t perat em ure.. . Use over Veget e Kabobs or i ead ofta Bar abl nst le becue Sa eon t Bar c Porobel ( e iuspag . . Or pouri uc he be ue t lo pr vo e) .'t é.Q . tJ .orW t p. 1 jCO U AG E Pl .or c r w i i gani ed ne 1cove gari.gari powder /8 s lc Pi h ofbl k pepper nc ac W hi or bl sk end al i l ngredi s t her. t overa bat oft l ashec Pot oes't f m t t ch he t M l at ' hat or he oppi of ng t CotagePi (e beo . E M at ed veget es t jnat abl opped w ih r t t ' shcd Pot oesl Mc at ' . hopped RAW F OOD:FOR BLSFIEOPL / J E 41 .m i l lc nced.gari powder s lc Pi ofbl k pepperorc nch ac ayenne W cup ç dred t at . l l der v e rs en l !è.i om oes oake 1 m i er c d 5 nut . he t e s e lw) .r al ond buterors ame t ni aw m t es ahi 1 t p.unpaseurzed mio ofyourchoie t i s c 2 Tb.

t ul o e f endi Ass bl t pi i i vi em e he es n ndi dualtns. Alow t i edi s t reach r abl l he ngr ent o oom t per ur em at e or heati a w ar oven f 1 hour bef e servi n m or or ng.r emar orIalan s oni s os y t i eas ng 5 tand peppert t t al o ase M arnat veget es i olve oi Nam a Shoyu. s n ood pr ocessor. W c lmonj ie up e uc 2 Tb. r ce.bl her end t m ari he nade lqui w i h t sun.s as oaked 30 m i n. Pr ngr ent ocess untlsm oot Scrape t si oft i h. - y E o #Y+G .olve oi i l 1cove gari orW tp.<M ASH ED POT ATO ES': t ' 2c c ups hopped c il aul ower f 2/ c r c hew gormac 3 up aw as adam i .gari powder l l cv s lc 1t p.oss wih t veget es ri bef e om oes t t he abl ght or assem blng t pi i he es.t hen add t caulfow erand t r oft he il he est he i edi s.i i ds t he dred t at and re. G ar sh ni wih papri and pars e or fesh hotpeppers ofyou rchoi t ka l y. he des he pr ocessor wih a spat a t ensur uniorm bl ng. To m ake t G ashed pot oes' grnd t nut i a f he m at ' i he .' .r w i gari i e abl n i l ed ne lc and bl pepper f atl ack or east 1 hour or over ght To cr e a ni . eat sm oot sauce. t he m at op he i ed veget es.orl ed i sm al i ayer n l bowl wih t G ashed pot oesfon t oft m arnat s. i' ' RAW F O DS FOR BUS PFOPL CI Y F . ' ' '' .

Strrng ofen. on. i ts w ar t t t m o he ouch . Ilke m aki raw soups because t r f i ng hey'e ast and generaly l easy t m em orze.lke Borscht and Chunky Tom at Chii si pl beg f i o l m y or cr i t eatviy.C H A PTER 5: JU PER JI PLE M JO U PS Raw s oups are super favorf and t can easiy be war ed. Ther ar soups f ever m ood and o i e e or y occasi f om lghtcucum ber soups t rch al ond soups.war t soup untli reaches l i owl ii t m he i t no m or t e han 11 degr on a t m om et or untli i 9 ees her er. l ul hey l m To war a r soup. r i o i m Som e.us a doubl boier so t t per ur m aw e e l he em at e wilrse sl y. Once you t y a1 t soups i t s secton you'lbe r l r 1 he n hi i l ealy good fi rendswih yourbl t ender! /AW JO ODS Fof BIS PFOPL ? . T f JY F .

44

RAW F OODSFORBUSYPECPL E

( Mlo At & s Moxo s oup
.

4 qui er- rl boost and easy flm ent i ck u re w , t orze.

1Tb.unpaseurzed m io ofyourchoie t i s c

1 Tb.r al Z z aw mond buter t 1c w ar orhotwat up m er

% c c opp d v g t blsormus ooms( i al up h e e e a e hr opton )
1c hopped s lon,gar s cali nih

The veget esw ilsofen i you alow t abl l t f l hem t st i hot o eep n wat bef strrng i t m i o and nutbuter. er ore i i n he s t
* '

' )'yaj Au G . , cs uoxo j t) .é oup
.. . .. .

t 2 .

These ar bestw ar ed,and serv L/f a Il/!sal e m ed zïh fpz ad. I c r w al / up a mond buter 4 t
1c w a er up t

2Tb.lmonoror n ej c e a g uie
1Tb.Nama shoyu

2 Tb.hone oragave s up,or3 pîl dat y yr ted es
2 sali .mi c lons nced Ca yenne.orchoppe hotpepper,t t t d s o ase NUTTY BROCCO LIO R CAULI OW ER SO UP: FL Add 2 c c ups hopped br col orcaultower oc i i l Om i s ener and a 11tp.cury powderorc i t weet . dd / s r um n l youYe usi a w hi t I f ng sk o nake t s s hi oup,m ake s t ure he al ond but er i atr m t s oom t pel ure. l you'e usi dat em at f r ng es or t broccol orcaulfower,youh wantt us a bl he i il l l o e ender.

RAW F OODS F BUSYPEOPLE OR

45

& y.CRE ., ,y AMY AVOCAoo j p g ou
Av ado = 51 0t +Sats yi oc n0 h if ng
2 I ge avocados ar l2cup w at Z er

3Tb l .emonj c uie
1cove gari.or1 tp.gari pow der l lc 4 s l c
S t orBrgg' lqui ami ,t t t al. a si d nos o ase 2 Tb.lalan s oni t î eas ng

CI TRUSJ OUP:Ad 1c p orng J ie+ 1tp.aa n d u a e uc s jlpe o
M EXI CAN JOUP: O mi lalan g oni add l tp. each c n and t t i eaj ng; ii umi

blc p ppe,1tp.mic d jl en a d 2Tb. nc d rd oni a k e r s n e aap o n mi e e on
GREEM S UP:Add 1lacup c O / hopped s nac O R br c i pi h oc ol
Com bi a1 i edi s,and w hi or bl untlsm 00t . I ne 1 ngr ent sk end i h f usi broccol you'lwantt use a bl ng i l o ender .

C )co o L CUCU M BER 5 UP v ' k é O
. s o sA

' sc ip,rf eshng s up Lpls t' po dfesto f rs e r i o t ? oo /e ur g fn. xf f t
2 I ge c umber,peel s ded and c ar uc s ed, ee hopped

W c p Imonj ie u e uc
1tp.s t ort t t s al, o ase
W at t t n er o hi

2 Tb.rw thiior1a oc do ( i al a a n, v a opton )
1s ali c c l on. hopped
W c fes m i ordil up r h nt l
C om bi al exceptt s lons and her , and w hi u ntl ne l he cali bs p i sm 00t Add t scali and her and pul bl , l ng h. he lons bs se end eavi t gr he eens i sm al pi n l eces.

46

RAW FOOD%F BUS PE E OR Y OPL

i t he rui ce.'// a bi o r sh rï . e ri n he soup. o a t op i l 2Tb.cas w buterort niw ih EZ Fr tS e he t ahi t ui oup Add 2 Tb.NNER J UP: T.Q. a t ii amon orc he b t ( tona) rw ahn.v RUI oUp qnpf ui clt use fo s p. L Gar sh wih f ni t resh m i .O DI O Add 1c fe hc rotc l y be tpe rj c t E Fuis up rs a r / eer/ e/ ppe uie o Z r t oup Add 1fes t r h omat died. l d as w uter op i l REAL FRUI S UP: T O Add 2 c fui ofyourchoi t EZ Fr ts ups r t ce o ui oup: W ALDO PF S UP: . r t cr be d r ou zi z t ff e r ut f l Add nutb t rort ni ra rc ba utc ahi fo iher se. Fl pi oat eces oft f tofyour choi orwhol ber es. hef e addi t r oft i edi s.ups a e uc W c chopped fei m i up r h nt Ch pe h pep r t tse( tona) op d ot pe. c al o ase Blnd orwhik t t niornutbute sfr t wih t7 j c e s he ahi t r is .and S tt t t o.acd consenr i y and alow t f i l atvel l o m ari e atl nat eastone houri t r r gerat bef e acdi n he efi or or l ng 11(8e! '121t . I usi a whi i ' or ng he est he ngr ent f ng sk ts he ti yo nutbuter andj c ar a r om tm per ur s f ur ts uies e t o e at e. t le uie. O U5 2 Tb.' ANGY F T j s . I usng hotpeppers. nt R FOO DS F R BUS PEOPL AW O Y E . hopp d e 12 c orng j ie .honey or3 s tdat of es Add 2 sal ofcel ' t ks er y Add W c eac c up h hopped parl and s lons sey cali FRUI F R.@zT ' . x E FRUI S UP: Z T O ! c a ej c 0 R 1whol a e c # up ppl uie z e ppl.

ee i r st For t Cr he eam ofTom at G azpacho.or t Bar he becue Sauce and chiipow der. 48 RAW F OODSFORBUS P Y EOPL F . i om oes.fes ball or1tp.emon j c s l uie S tc al. These r pes buid on each ot eci l her SO #0N Cft S/ /Si lh OrW tCr l ll JJ mp q fzv.GAZPACHO : GO Bl adas ofci vi end h der negarw ih t Real t he Tomat s o oup Jtri m i ed zuc ni bel pepper and parl j n nc chi . ayenne. hopped 2 Tb. l.r l espectvel w ih t Basi Tom at Soup r pe. l s sey CHUNKY TOM ATO CHII L: Ben 1c BB s u e( g 4 wiht eRe Toma o J l d up Q a c pa e 0) t h al t oup Bl i 2 tp. s o are Mii c x n hunksofzuc hi . RE TO M ATO 5 UP: AL O 4 m edi t at um om oer 1sal c er t k el y / bel pepper c 2 l .or Chii bi o.ï )F J TOMATO s s # ' RE H w oup Use or c tpe t at gani. i y t he c o eci and m i i t chopped veget es by hand.bel pepper and gr beans c ni l s een Com bi al i edi s oft RealTom at Soup i a bl ne 1 ngr ent he o n ender and pur untldesied consi ency. he negar.m apl ora r e gave s up yr GO.and mi nced hotpepper t t t s o are CRE O FTO M ATO J UP: AM O Add 1avoc ado and 2 tp. end t hc avocado and syr t vi up. s t i eas ng 2 tp.c l pow der orhotpepper t t t end n s hii .wher i cat x n he abl e ndi ed.lalan S oni r h i.

Fl scali and cabbage i t soup. rhk rz Fr tadii om r tonalt m odem t .. . a a ni a oom e rt r) W Tb. . . 'oat lons n he ForAnyt nghi You. oat he he ngr di s or he s you c t nk ofli t s an hi l n he oup. a h Im on j c a Na s oy ec e uie nd ma h u Chopped sali c lons Fi y chopped cabbage nel Jal and peppert t t t o ase ANYTHI YO U.antBorscht si pl add gr cd beet W . ss eel ./ f he q or l ONCF.c ed s hopped k tp. .ANT BO RS NGW CHT: Juie BarBorc bos c s ht e 1cup gr ed beet at s 1r pepperorhotpepper . ( Bo Ri 4) cHT ..paprka is i Chopped s l cali ons Chopped r d orgr c e een abba ge Chopped c r s arot sied c er lc el y Chopped appl e Di avoc ced ado Dol ofS Cram (a e 3 ) l op our e p g 9 ForJuie BarBor c smpl pur has fes v et l j ce c s ht i y c e r h eg abe ui and whi a1 i sk l ngredi ents t her excepts lons and oget cali cabbage. ' JUI BAR BO RS CF CHT: 2 c sfe h be t c rotc l r / e p pe j c up r i e/ a r / e e y r d ep r uie 2Tb rw thi (tr t mpea u e . RAW FOODSFCI BUSYPEOPL R E 49 . ï a su/ -/ p fe t word o hl . pepper and paprka t t Jui Bar Borschtbase and bl s i o he ce end untls ot Fl any oft ot ri e ent ( any ot r i mo h. m y at s.

# CURRID cocoxuT s ? E otp Thi soup i w el t/lttt i a young coconut s s l ttr? acklnn .m i ed c lonr nc ! tp. t o ast s t mi nced r pepper.wat nutbuteror t ni scali and spi he er.i m a g uie 12 Tb. Thi ed l r out s s i gr atwar d (e pag 43) oup s e me s e e . and garni h wih i h.gr s ound gi nger Pi h ofcayenne. M eatand wat fom one young c er r oconut 3 c s edded carot OR buter s h ups hr r s t nut quas 1medi chopped oni um on 1Tb fe h Imon l eoror n e j c .rs e . ll ent he l r Add cl r j tbeor s r i iant o us f e e vng.c n O R pum pki pi s c 4 s umi n e pie 5 tand peppert t t al o ase M i ed r peppert gar s nc ed o nih Chopped cl r orS out t gar s ianto pr s o nih Bl end t corn.cury pow der r 1tp. and chopped ciant o or spr s. lons ce untlsm oot Add sal and pepper t t e.L<d 'FRESH co Rx CH O w D ER o BI ' fneverkhel/com di ' need t be eookedl z z dn t o 2 cupsfes c n. 50 RAW F OODSF BUS PE E OR Y OPL .c fom t c r h or ut r he ob 1cup w at er W c r w al up a mond orc he buterort ni as w t ahi 2 sali . t ahi .ormi ed hotpepper nc nc s Chopped cl r t gar s iant o o nih Bl end a1 iagredi s exceptt ciant o.

go ahead! Di veget es di fui di fax crackers p abl p r t p l and car otchi Throw your fa par y! r ps.r t s ie Sunfowe Pat ( e 59) l r e pag . lhave al i uded Nor Rolsi t s chapt whi you so ncl i i n hi er. l ve hat t eelng he Fur her or t y'e nut tous. her s t e y part f y ood ar t e hey not From guacam ol t sal ? e o sas nut spr eads.gari t pat and fui di t e versatl di lcly es. They ar com m onl a ps e un. r t ps. So. ch c fl wih t EZ Nor Filng( e 58) o wih a Ver atl an il t he i li pag . sel t M W FOODS F P BI Y PECPLF E O JS I .CH APTER 6: D I TH I P S. hes ie shes wilgi you t par y f i any day oft week. D I TH AT P Di ar f t e' no doubt abouti. Avocadoes nut and t m e. he r rii s spr ed seeds are a greatw ay t get hi qu alt prot n anc out o ghiy ei l essentalois i your di i l n et.

52 RAV/F OODSFOR BUS PEOPL Y E .

oni pepper.z chi . ' tr. r lm o o lmej c ov re h hal. . jj t j .j . s as wih a das of e n r i uie e ac f and e on t h sal and pepperorcayenne. 1rpe a ado i voc 1 l on orIme / em z i S tand pepperorcayenne al Car otsi orFl Cr r tckr ax acker s Cutan avocado i hal and r ove t pi Squeeze fesh n f em he t. Q UI AVO CADO PI CK ZZA Ri cnt lutii ch t f t rtous epen up hen you 'e ïza t sh.. Voial l R FOODS F R BUS P AW O Y EOPL E . Use car stcks orF' Cr t rot i 1 ax ackels - ( e 68)t s oop t a ca rg outoft s n.and mus ooms d i ves on s uc ni hr Spr ead fesh avocado on Fl Crackersyoupe boughtor r ax v dehydrat yours f sprnkl w ih Ialan Seasoni anc t cd el i e t t i ng l op wih veggi ofyourchoi t es ce.Q AvocAoo S GHT up TRAI T e adv aneo he ?tt !c e nes o o ado ak ant ft zzum r ami s fav c . r r u 1rpe avoc i ado lalan S oni t i eas ng lai org l -lvord Fa Crc er ( g 68 tl an ari fa e lx a k s pa e ) c Choppe ol . . .t. . pag o c he vo do iht he ki ' .

Imon orl j c e i uie me 12 cl gari m i d.s d 1 m i esand chopped un.s up n eeds oaked 1 mi es 0 nut Add 1 Tb. l e tnut o vhi omehig v ! e y u oryo r l ztntt sho of p. v t burrt st e i a cabbage orrom ai l t l wih som e io.hotpepper.orc nc l s s ayenne Choppe cianto orparl d l r sey Pi nut ors l ers ne s untow eeds s dred t at . o r t p hos pag .s i quee ect' j c ov rtn t a l vet av ca z ir uie e le op. nd ea he o do us pis i untlrghtbef e s vi tm e.i om oes oake 5 nut Chopped bl k ol ac i ves Basl or i. t er u . nce s lc W c. l ' al a greataccol sa ts so npani entf Rawsom e m or Relnos( e 70) le pag . Guacam ol doesn' keep wel so i you m ake i ahead of e t l f t tme.yl n ne etuce eaf t sal added.t n mi i ctusj c and s c . ni ngr ent ng om oes ast Ser Guacam ol wih di n' ve e t ppi veggi and ll Cr es ?mx ackers ( ge(8) orat p Car o Chi Nac ( e 5ô) Ser e i pa $ .fes gr ed gi . Fod i he x n ir uie pies l n rem ai ng i edi s addi t at l . t n i i or er ng i R EOO DS F R BUS PEO P AW O Y LE .oves l c.or1tp. u eal tz o w f y p 2 rpeavoc i adoes 2 3Tb.Q KI X 5xKcuAcAMoL TCHE l E Pere ti he h yo onl hak af w n i est t p s t n f c .gari pow der . egano and r emar f an lalan favor os y or t i l GI NGER PUM PKI SEED GUACAM O LE: N Us W c or n ej c ise d o ImonorI j c e up a g uie n ta f e i uie me Add 1c pumpki s .gr / z r h at nger s ound gi nger Mas t a oc h he v ado.m i ed r oni nc ed on S agl orBrg l i annost t se e at a fs i d ri o at qu 1chopped t omat o O PTI ONALADDI ONS: TI M i ed bel pepper.orW t p.

. o ase 1rpeavoc i ado Bl end a1 i l ngredi s untldesi consi ency. Spi wi ps can use bel peppers.5 a s t ort t t l e al.('( F S 'oMA'o S S ( #) RE H r D1 . I usi hotpepper add conser i y f ng s. ce m l Se ve wih Fl Cr cke s ( e 68) or i l i a pie of r t ax a r pag . RAW F QDS FOR BUXY PEQPL O E . i uie m W c p or g j ie u an e uc ! tp. vatvel ct ' h sa narnat or 1 hourbef e addi m or or ng e. Se e wih Flt Cr ke s( e68) ori ll i a pieol n.Tb l ej c 1 . o aie K c p c opp d cl to ( tona) u h e i r op i l an You c make t s i a machi fe r j v son oryo c an hi n ne-r e oo er i u an pur i i a bl ee t n ender. .m i ed lc nc 1tp. nc ude n l Car otChi Nac ( xtpag ) r p hos ne e. t cx ac r pag . 1mi c d j l en orpe r of n e aap o. . r ALA Use t bestqualt rp estt at you can . vatvel and l t sal m ari e f an hour bef e addi m or et he sa nat or or ng e. ' Y1CRE Y TO M ATI L S S t ' AM L O AL A & > ow l l u en o t s as muc asJdo you' rckef a stpl fjo j y hi h l nt t a e. I usi hot ent i red st f ng pepper add conser i y and l t e sal r i e f al s. l i on e Relnos( e 70) le pag . l 4t omatlol chopped il . nckde n l ' Car otChi Nac ( xtp ) oraongsde Raws z r p hos ne age . ppe s yourc c hoie K.s t ort t t 4 s al. o are 2 cl ovesgari.#nd.emon orl j ie l i uc me Mi nced pepper ofyourchoi t t t s ce. i om oes 11 c c / ups hopped t 2 omat oes 12Tb. he iy.

d W cup r oni ed on 1tp. ut nt ound 'c ps' 'hi ' Rere Al fid monds(e b ow) orM e ia Pae( g 59 se el .i al ostt es cooked.c i s umi oranderand paprka i Pi h ofc nc ayenne 5 s tt t t ea al o ase Putal i edi s i o a f pr l ngr ent nt ood ocessor wih an S. t bl Pr ocess untlsm oot or untlt consi ency ofa t adii i h i he st r tonal bean di Add a ltl wat i needed.gari pow der . .i udi Fl Cr am l t ver hi ncl ng ax acker s ( ge 68) and c li a s r bo d! pa .s oes oaked 1 mi es choppe 5 nut . Fora f iy ora par y. xc n t pa e ) Kic ensnkGu c e( g 5 th i a amol pa e 4) Fe hTomao orCra Toma io s la( e ouspa e rs t e my tl as prvi l g) C hopped t at . p. ï z t t m ast 1cup al onds s m . 'v. 56 R FOOD5F BUS PE E AW OR Y OPL .orhotp pp so yourc c n e aa n e er f hoie Sweetcarr s go ver wel wih guacam ol di and sal ot y l t e ps sas s o m ake t s di h as si pl or decadentasyou wi hi s m e sh. wih di n' gge o Fl Cr cke s ( e 68) or ae t ppi ve is r ax a r pag i l i a pieofCar otChi Na ncude n l r p chos (e abov ) se e.m ake e yt ng.l lc. nc s lc W c s dred t up un.ade.i omat . So ?c/ and nuty. al t mo gas r kq REFRI ALM O N DS là à) 't ED .t F)z. oaked 8-2 hour 1 s ! c lmonj ie / up e 2 uc 12 covesgari mi ed. Q .a q. .CARRO T CH I N ACH O S u :' P As er e t l r t yo t t trc fa cTcst s nbl &e aye s o ur as c 'tt ts t af ï Thi carotends c i o r ck r .l t e and cianto om oes etuc l r M i c d j l pe o. ite er f Sel.':.each c n..orW tp.

v a o) 1l c mi beri . tou' i ' n t 1rpe banana i / rpea oc do Nup a oc d 2i v a . VERy BERRY yRul ol ' s é) ' p r w.t Thi di i partcul y gooc wih t i l .feç orfoz / ups xed res r h i r en 12Tb.ora pi ofdred mi r h nt nch i nt Pi ofs s t nch ea al Bl end al i edi s untlsm oot and cr ny.l . up yr 2 up of t 1t p. .& (txs .vanil extac s la r t 1Tb.s emon oror ange zes t 1Tb. he dat t ata tm e. TAxT cl g xxAMox F T Dl RUI P . k cup c hew ormac i as adami buter ort ni a t ahi W c or g J ieorwa e up an e uc tr W c honey oragaves up O R / c s tda e. ui s p s i arl' l t t opi fuis lke banana and m ango. Add t honey oragave synz or t 000t eam he p. Fou lp tbeleve w hats ï d.I .honey ormapl s up.and tl add t r oft i es wo i len he est he ngredi s.ci nnamon orpum pki pi s c n e pie l tp.or1 Tb. Si l heavenl nw y y. 1 ngr ent i h eal RAW F DS F( BUS PE PL OO 3R Y O F . ent Add m o ej c orwatr untlt di r lesdesr d r uie e i he p eaca ie consi ency. r cal r t i t . .dat s e yr / z e ugar Chopped fei mi ..emon ororn ej c I a g uie 12 t p.or / s ange z t i er Bl o whi k nutbute wih or ej c o wat untl end r s t r t ang uie r er i s1 h and cr y. em ur Serve wih slced f. st l usi a whi k.m ake sur yournutbuteri atroom f ng s e t s t perat e and use honey or agave syrup. .

unpaseurzed mio ofyourchoi t i s ce 1Tb.l i 2 nch fom t r he edge. 58 M W FOOD5 F BUS PEOPLE OR Y .m i ed. . t rt ( E xoRlFlD z llxc -l Mac ne-r fo quikprpar i hi f ee r c e aton. oom t per ur em at e 3 Tb.honey oragave s up yr 1cove gari. ol he i away fom you.-. n i l s ve . 1 cup r t nioral ond buter atr /3 aw ahi m t .Nama s hoyu.. Spr ar in f ead about 3 Tb. .and easi t l you fz k.ofyour fli ofchoi al ilng ce ong one oft nar he row ends.ormor t t t e o ale ML a1 i r dint Usei Nor Hand Rols (eeabo ) orfr x l ng e e s. ' .' .sealng t edge w ih a ltl wat att ot r i he t ite er he her end. Lay al yourveggi on t oft fli and r lt nor l es op he ilng.powder d gi is e nger W c s ali vm i d up c lons nce 1Tb. rn 3 N O RIRO LU Fr and t y.. w ih Nam a Shoyu and w asabi Iadakirasul e t . ( î!' -i. 1y k . Z i ii s e eow) OR l J e & S rCa r tP t ( x pa e we t ou ro a e ne t g ) Thi 5rp5ofc r cuc n ti arot umberand bel pepper l 5ie5ofavoc lc ado s out ofyourchoi pr s ce s e dc b g orltu e( tona) hrdde a ba e et c op i l Ch d cln r ( ton l oppe i to op i a) a Cuta l ge sheet ofnor i hal. esh ast er hcn /gz Raw nor J l i heet E Nor Flng(e b l . Sen . o di n' ppi veggi es. . .gari pow der l lc nc /8 s l c k tp.or1 tp.

r h r e i e and addii l tonal emonj ceand c ye t t t Us asa di ui a nne o ase. y . pr t d (e p g 32 up un l r e d5 J ou e se a e ) 2 Tb. ' o tlf eel y stcks avocadoes t at er i om oes or bel peppers'or as a l . ot p. I you'e shor on tm e.. U se as a di or t o ast p.rw t ni a ahi 1 c lm onj c Z up e a uie 12 Tb. e p.Nama shoyu 1l ge covegari. cayenne orm i nced hotpeppers t t e.pa se a orcl r M i i a ltl Cir Gi e ho r l yp nd/ iant o. Ara Pa e Mi i by hand 1c (o al ofcho d ve is o in t : x n up t t ) ppe gge f your choi i udi red oni cep ncl ng ons. oras a tli f No iRols ( e i pa ) ilng or r l pr v ous ge . r o. o s uf Raws t f ome Rel lenos( e 70) pag .bel pepper.bok l el y c y.ace tn bl l and pr ocess untls1400t occasi l s api t si of i 1 h onaly cr ng he des t f processorwih a spat a t ensure tniorm bl he ood t ul o l f endi ng. ent M exian Pa e: Subs iut lme uie f lm onjzc Mi i by c t tt e i j c or e lie.. . M W FOOD5FOREU. 2 c ss fowe 5e . V ATI SU N FLO W ER PATE LE .j p ?.gari pow der s lc Wc c up hopped sali c lons Pi ofc nch ayenne You can spr l yourow n s ntower seeds orbuy t okt u l hem f rom a healh f st e.Add 2 tp.fes g at d gng r ar t r h uie . A bl ender can be used i ead i you add wat t t n t nst f er o hi he pat e.you can si pl soak t ood or f r t i m y t s he eeds f 30 m i es bef e usi or nut or ng. kF. base f one oft vari i bel or he atons ow.pr eitpacked basi pat nool ot tc e.Tb..( jBpj ERS .y .YPEOP F ?C LE 5t ) . 4 sr h. ch e rom yourne es fes j c bar Add 1 2 Tb. x n hand i cup each m i 2 nced carr s cel y zucchi r oni ot er ni ed on and c ppe clnto. Us asa di frv ggeso Fl Cr ke s ( e 68) t stf e p o e i r ax ac r pag . Putal i edi s i o a f pr 1 ngr ent nt ood ocessor wil an S.. S e t& S CarotPa e: M i i by hand 2.mi ar l lc ncedsorW tp. .maro am ort e and ho d ia r s jr hym .cel ' .m i e r d w e our r t xn 3 nc d e oni and l cup ofcarr pul whi you can procur f on. x n ite tus ng r M ar nade t bi t i i o nd he ngredi s.

R AW FOQDS F R BUS PFQ PL O Y E .

est .you 'lbe abl t avoi l e o d com m erci l dri f aly ed oods. The recom m ended dryi t m es are ext em el ne ng i r y fexi e'Ive f goten aboutm y dehydratng f f up t an l bl ' or t i ood or o ext a t el hour and al w as wel..w hi ar cooked athi ch e gh t perat es and ofen i ude added oi sweet em ur t ncl l ener s chem i s and pr cal eservatves.putt f he ood i and t n. l Iwer t r f e o ecom m end any m achi f bus peopl i ne or y e. l y crackers and cooki es R FOODSFORBUS PE E AW Y OPL 61 . urn t he m achi on. t woul be a dehydr or. i You c b a smpl de a orf ro y a o $40an uy i e hydr t o nl r und 80 f rom N esco.C H A PT ER 7: D EH Y D RAT I N O FO R T H E RO A D M achi fee dehydr i i possi epbutonl i you lve i a ne-r aton s bl y f i n ver hotclm at and can dr yourf i t sun! As f t y i e y ood n he or he r ofus. Or som e ext a s i dr ng der r old yi sheet t w hi w ilbe necessaz f dr ng f ui l her fax s oop ch l ' or yi r t eat .or check your l ocalapplance sour i ces. r w ve s 1 l By dehydr i you rown f atng oods. Usi a dehydr or i easy and f proof Si pl set t ng at s ool . See page 88 f m aior lorder r esour ces. d at D r ec f i l oods ar ext em el conveni f peopl on t go e r y ent or e he si nce t l keep w el i a desk drawer gl com part ento1 hey'l ln ove m backpack. m y he t perat e t l05 degr em ur o ees.

62 R F AW OODSFORBUSYPEOPL E .

ieraly rui d i es Stl awber es m ango and ki s ar especi l t y.>)( ryau l LEATH ER B' D% . r er Tr c Fr tLe her Bl opial ui at : end 2 cups ofm ango. al quefr i h pouroutont sold dehydr or sheet and dehydr e untl o i at s. ej c g apej c o a ej ce. Letyouri agi i rzn w idl m naton l l 2 cupsoffui rt 1c ofj c orw a er up uie t Putf tofyour choi i o a bl rui ce nt ender wih l cup oflqui t i d coconttwat Add a dash ofsea s t. Fr young coconutm eat and young coeonutwat can be esh er added as wel.kJ DRI Fau l b ? ED T I doesn' gefany si l l llt s. r ng ui or pe s wih 1c ofa ej c orwa e . at i dr about 12. p sw . banana. Bananas and appl are easy. ' r . .hours. 20 Sam pl Varatons: e i i Appl orPe Ci e ar nnamon L her 2 peel and cor appl or eat : ed ed es s l aswat . t t nw er hcl hf Fr tofyourchoiessi ui c l ced Use lt l any f tyou' lke.and 1 t p. he ot ed r (. Turn your dehydr or on and alow fui t dr f 8-12 hours at l r t o y or or m ore . l R FOODSFORBUS PEOPL AW Y E 63 . and/ ki swih lc ofor ej ceorwat r or wi t up ang ui e. M i Bery L her Bl xed r eat : end 2 cups offes orf ozen ber es r h r ri wih 1c o a ej c g a j c o wat . ri wi e aly ast Filyourdehydrat t l or rays wih slced fui ofyourchoi t i r t ce. t up f ppl uie r pe uie. Ot wi use t sl t t ays. . i her se.pi neappl e. y.of ar . t up ppl uie tr s ci nnam on. Use sold dehydrat sheet when dr ng sm al f t lke i or s yi l rui . uca er appl uie r uie. i bll keberres. Li j untlsm oot l er.

Eiherway. Any tm ey r g ng t bej ci a fw lm ons.*r) n4 ' i q =z ' . Fr h gr ed rnd ofl es at i emon. M Q al i edi s l ngr ent t her wih yourhands.L monoror g j c ATI : d e an e uie VARI O N 2: Add 12Tb.Vanil e r ctand % tp.and i m akes an atr i garni t t t tactve sh oo. EEr SEED BA RS ' Stc sl/ fandpel cl po t e iky z ee fe t rabl.ora 6 gave ormapl s up e yr Pi h ofs 5 t nc ea al VARI ON 1 Ad 12Tb.consi m aki zestfom t ri der ng r he nd. ace he ngs old at D ehydrat f abou tan hour oruntldr. if ubber s ul m ay be us t pat a ed o shape t bars on t dehydr or sheet he he at s. o ot ed dehydr ort ays. Shape i o t n bars on sold oget t nt hi i dehydr or s at heet Dehydrat 8-12 hour or untldr enough s.Tb. W hen m i ng t bat wetyour hands t pr xi he ch o eventt oo m uch stcki A wet stf r i ng. i y t r ove f o em rom t sold sheet M ove bars t sl t he i s.i' gr t have ar i t ts eat o ound when you ueed i . For a fne e or i j.lm e oror i ange Kee t p hese ar ound and s i e fz or cleq/hï prnkl /em t / t ng.ci ATI / la xt a s nnamon Soak s eeds f 10 m i es bef e usi or nut or ng.lme or i ou'e oi o ui ng e e i s oranges.you can grnd t dred zes i a s orcofee st i he i t n eed f grnder. t. y 2 c pss s / e p s n l e/ m pkn s e mi u e ame h m / u fow rpu i e d x 5. e s. 64 R F AW OODSF ) B YP OP E C f US K V ç . Fi l g at t o errnd o yo ctusfui beor j cng ' y r e he ut i f ur ir r t f e ui i ne i and pl t shavi on a s i dehydr or sheet. .and dehydr e f anot 4.hours or at r at or her 8 untldl on aI si i 7? 1 des. tM cl aus ZE b) r SI S < n. i consi ency.Raw honey.

1m e bus )aslam . RAW FOODSF BUS PEGPLE OR Y 65 . at nt perectcooki shapes.y l lke t s f r a.. M y shor cuti udes addi wat t t cooki dough t ncl ng er o he e untli' sof enough t be f m ed i o plabl bals. Dehydrat f anot 4. Slape à i o c ki (e beow) and pl eon s i dehydr orshe t nt oo es s e l ac old at e s. oom t emper ur at e 3 c m apl s up orhoney 4 up e yr 2 Tb. ng he es l r t oli and re. shapi t cooki w ilrequ ie eiher r lng oo if j. f e urns out t stf ordr.hours or m or e or her 8 e untldl on t out de. i ' y he si I you'e as1 . ' 3 c gr ups ound nut and/ dred c onut s or i oc /2c r w al up u mond orcas w buter atr he t .nut e CE ES: i / 4 m g BANANA CO O KIS:Repl e 1c nut w ih dred banana E ac up s t i M i al i edi s by hand orw ih a f lpr x l ngr ent t ooc ocess or. T/cfs efor l z ' f tess. Dehydr e f 8-12 hour and t at or s.. lt i ts t o or nt i e l hen pl a sold dehydr orsheeti f ace i at n rontofm e on t count he er and t ow each bal ofdough at t sheet They spl i o hr l he .oli t dough outbet een wax paper s r lng he w heet and s cut i i or shapi i i o unat l i w ads w ih your tng t ng t nt t. e .ve act t hands.(r . Ot r us e i d o onut henvi you c t se a/ us af dpr c s t Jrhc t ntf e oo o e sor o ïàf he ts.vanil extac la r t Pi h of5 s t nc ea al CARO B CO OKIJ:Add W c car pow der E up ob SPI COO KI Add 1Tb.w ih no t f e t rouhl atal! A ddi t ext e l ng he ra w at m akes f ext a dr ng tm e ofcour but1don ' m i er or r yi i se t nd w aii tng. UT BUTTER CO O KI zj N it i . hen m ove cooki t sl t es o oted dehydrat t or rays.cnnamon and 1 Tb.olve orfaxs oi i l eed l 1Tb.t yi. an y 5 ) ou' i hi l t ck Iuse f shapi cooki I your cooki dough t ri or ng es.uj ES To?z ke t s r ie u ïho afo pr es or buy yo tut zt hi ecp pf ut od oc s z ur k s ale gr r ady ound.o j tus dte c c .

t l ) i l Zucc nioryelow s h hi l quas M us oom sofany ki hr nd Pepper and Oni s ons Chery t a oes r om t Caulfowerand Br c i il oc ol Carot r r Cu tveget es i o l ge chunks.f l t 8 hour Rem ove r ngl s fom m arnade and or o s. o o .hour oru ntl ace i or s or 20 s i crsp. i ' t èVE TABL KABOBS #a GE E Ser tpt a sal f Bar ve /ïh ad. / o tp o l Bar c Porobel onpa 35.' t ) s yoxl Top Rs # cRlp ox pE These cr gr on sal te eat ads crt tp ol z ! v yeabl di Use . To reheat r ur col Kabobs t t dehydrat f l r . Use any m ari abl nt ar nade ofyou r choi f om Chapt 4. at or o i t desied. i et r i pl on sold dehydrat sheet f 12. he becue Porobelo. ce r er M arnat t veget es f atl i e he abl or east2 hours at r oom t per ur oroverni i t r rger or.crNor Rols. n o ftw be ue t lo ge Tw o I ge oni ar ong 1cup Nama shoyu 13 c ol oi / up i l ve Galcp ri owde. Skew eryour em at e. e t e sh.ftn. 66 R F I F BUS P OPL AW OCDS OR Y E E .c y nneorChn s si c ( ton l r ae ie e -pie op i a) Slce oni i o ri et and m arnat i t ari olve oi and i on nt ngl s i e n am i 1 spi ces. et n d o he or or hour. ght n he efi at veggi and dehydr e f up t 24 hours or untlas sof as es.

hours oruntldl .hours. 2. I l nut and s 30 nut or ossi dealy s eeds s hou llbe t oughl soaled so i you have t tm e soak c hor y c f he i al onds and sunfowerseeds f 8-12 hours'wal s and m l or : nut pum pki seeds f 2.ort w ih a green sal col aw or ve oss t ad esl Pi appl W ado fSaad ( e 30) ne e l r l pag .org ri powde ( i a) uh d al c al c r opton l Cr h d rd pe rorc y n ( ton l ui e e ppe a e ne op i a) HO NEY NUT M ARI NADE: (or2 c ofn t a se ) f upg u s nd e di W cup hone a y. 1 ot her nu t 4. ng he ze he dehydrat f l2.m i es bef e t ng.c nut and x edxofyourc c 4 ups s e hoie SAL N UT M ARI ADE: TY N Nama shoyu. s 6 Ser as a snack.vanil extac / la r t Pi h ofs t nc al Cina a d nu me ( tona) n mon n t g op i l Chi powde ( i a) l i r opt l on Covernut and seeds wih t Saly M ari s t he t nade or t wih t oss t he SweetM ari nade. R FOODSF BUS PEOP AW OR Y LE 67 .ors a s tdis ved i w at e al sol n er Cr l e g ri. Alow t m ari e f 30 m i es t 24 hours l o nat or nut o (hel rt s r r. Spr ad on mes ors ld de dr or t onge he tonge ) e h o i hy at s heet dependi on t si oft seed or nut and s.cashews f 30 m i es'and al n or 4 or nut . gave ormapl s up e yr 112Tb.' td F Avo RED b) l ' a - x u' & SEEDS rs z Lr alem atv t po l leat t i e o pcom . e or 24 i ' y I usi t Sw eetM ari f ng he nade soak t nut or seeds f at he s or l east 10.hours.and easi lhsneak f o t er c nl he ci nema.

yo c s e t g ont he t or 1 he o uke ot u an pr ad ùe oo o pi eces ofwaxed paper.and s t ia r i uie. pie e e a e se eow) K c p 55 meorh mpse ( i al u ea e e ds opton ) F'r a bl o ender-r versî s f ee on.and t e or hen m ove cr aeker t s o sl t t ays and dehydrat f 4. s f er 1u f 3 ho s Stc your n d ï.hours. m ustwat yourdr ng tm e caref l and rem ove t ch yi i uly he cr acker fom t paperafer about 3.t. N o i at heet and s s i e wih yourehoi ofs t. I you don' have enough sold dehydr or at f t i at s e sf al t g o yo g .garlc powder. abl i om oes he er o Dehydrat f 8-12 hours. al Ialan Fl Cr ker : Bl wat wih t at t i ax ac s end er t om oes. spi As Fa Crc er: Blnd wat wih Nama Shoyu.pi s ce.lalan prnkl t ce al i t i seasoni ngs. oak 1% seeds as descri above.zucchi . Sam pl V ari i e atons: M exian Fl Cr c ax acker: Bl wat wih f esh t at s end er t r om oes cl nto lmej c pe s. A stf spat a wor wel t spr if ul ks l o ead t fax goo ont t he l o he dehydr or sheets.g lc.or Chi nese s.hour m or oruntlcri oted r e or 8 s e i sp.garlc. pper ari al. 1 bed s ead t fa' seed goo ont sold dehydr or s pr he I . i lx a k s e an er t emo uie 68 R FOOD5 F BUS PEOPLE AW OR Y .l n j c . r l i l ciant o.f i veget es lke t at reduce t wat t 3 cups.ce.peppers.(x or ur . l you use waxed paper however you f . ni garic Ialan seasoni fesh basi olves bel peppers. s t. endert lque' o i f y t veggi and s ees ofyour choi i t wat bef he es pi ce n he er ore l addi t t fax s e frs ng (eebeow) I usngwet ng o he l e ds o oaki s l .XC-' A x CRACKERS Dtyt v' J Tr f ' e pej nt Soak J c p ( y hp x tme : s o u TJJX s eds f ! c p o wat e u . l t cr s r he t 4 f he acker s are l ton waxed paperf t l ef or oo ong t l be st hey'l ubbornl st y uck t oget her.cayenne.and Chi l r i nese s. Fbr m or com pl favor you ean use a bl e ex l s.Noï yo ino pt .and i t i ng. ik jiger ? f z v u c u vhy J z 1 cr acker ar so easy t makc: I' t gool s e o ts hc 2 c fax s ups l eedJ 4 c w a er ups t S t 5 c 5orv g t bls(e b l al.

pound untlbl i ended. z e ece t i l gar sh w ih w hol pi nut anc sel e w ih w hol raw olves. - 5' t O 6'6)PE TO-TUFF D VE TABL . Add t garlc and olve oi t t nut and process or t he i i 1 o he s. fk These m ake gr hor d' eat s oeuvr es.cl 3 ovesfes gari.olveoi i 1 Pi ofs t nch al V %. Oh and a go pe odes r e e gari. l anot iem i dehydratng att sam e tm e. Sal t t c. Puta dolop i i y t o ast l ofpest ont each veget e pi o o abl ece and dehydr e f 3at or 4 hours. od st e v sp'sh l c 13 c pi nut. (.mi ed r h lc nc l cup c / a hopped parly se 1 cup c / a hopped fes basl r h i 1Tb.or pound t hem i a n m or ar. S J E GE E S . X t ' : 1 SPI NACH PE VrO: s tt e 1 cup ofc ubsiut . f i s o es.put t f her t s i he i he pest veggi on t botom .' î . ni t e ne s l a? t e i RAW FOODSFORBUSYPEOPLE 69 . You can ul o e l f endi st m ake t pest ahead and alow i t m arnat over ght he o l to i e ni . 4 hopped r nach f W c of pi or up t parl he sey M us oom c hr aps Bel pepperc l hunks Zuc nioryel s h r chi l quas ounds ow G rnd t pi nut i a f i he ne s n ood pr ocessor.J / up ne s oaked 1 20 m i es 0nut 2. Regul l scrape t si oft f pr ary he des he ood ocessor wih a t spat a t ensur tniorm bl ng and consi ency. Pest drppi don' t e ver o es he t o i ngs t ast y w el on cooki ) es! I senzng as hor d'euvr drizl each pi w ih olve oi. Gradualy add t gr l he eens and pul se chop or pound untlfnel chopped.

To reheat dehydr e col Relenos f one hour or 8 at d l or m ore.t ' (RAw S M E RELLEN O S F)) ' D' O M uy bf cn/ On bac ofM e ianP t ( g 59 e th xc a e pa e ) Anahei pepper. et s varous col s. Forzucchi cuti o wi s ri and he ni nt de t ps r ove enough oft cent t cr e i em he er o eat ndent i atons.orpepper ofyourc c m r l hoie Zuc hi 'boa s' c ni' t' Slce your peppers down t m i e l hwi or bel peppers i he ddl engt se.hours. Rem ove t seeds. l you'e ser ng guest use a vari y ofpepper of m f r vi s. m a on t m i sde ( e 55) o wih So Cr am ( ge39) de he l i pag d . l i ot nt hree or f st i al t i our rps. e or 6. i or These ar greatsenr wih col Cream y Tom atlo Sal e ed t d il sa. You can u s hoterones i you'e s m e t f r o i i d orj tus belpeppe sorz c nii yo r a s c ncl ne us e l r uc hi f u' pie e wi p. ong he ndent i l hwi atons engt se. r t ur e pa . 70 R FOOD5FOR BLSYPEOPL AW I E .choose f r e nd o Anahei peppers. Fi)each l l pepper orzucchi st p wih M exi Pat and dehydrat f ni ri t can e. l you7e notsur what ki ofpeppert use.

lt ast knch and di nner and stl be eatng bet er t il i t han you everhave i n your lf ie. n ur B ut neverf ear. t l f r n a nat alset i and you have a sw eett h w hatdo you ur tng 00t r each f or? Fr t ofcourse! ui Unf t or unat y. O ursweett h i nat al i i oot s ur : t s ou ri nnat propensiy t ar f e t ow d resh f t Aferal i you 'e i rui. T D ESSERT S You coul eatany oft f l ng dessert f br d he olowi s or eakf .How aboutsom e viam i enz es lber se n i t ns ym i and l ng wa erwih your ( t a )s ar W ha a c e ! i vi t t na ur l ug ? t onc pt RAW F OODXFORBUS PEOPLE Y 71 . Thi chapt w ilhave you on a healhy s er l t cou r i no tm e.our natur t e f sw eetf ti w orki el al ast or rui s ng agai u s i t m odel w ord si ourt e buds have nst n he m l nce ast been exposed t artfci and concent at sugarsnotf o ii al r ed ound i nat e.C H APTER 8: A LM O S EFFO RT LEC. Dessert ar our fi s e rends.

72 RAW F ODSFORBUS PEOPL CI Y E .

Q cl xxAMox S w E y T TE D Rul For t c oke )l lss v r i . lc 2 Tb.pear. u i 4 rpe appl . alo ng t l lwi he emonj c t s t t f i.cn mon ( i al s ina opton ) Chopped al mondst gar s o nih Si pl m arnat t st ber es f an hou rorm or and m y i e he raw ri or e en o j y.dat s e ugaroragave s up yr W tp. Top t sde e tof wih Or e Cas w Cr am ( ge79) hi ss r f t ang he e pa f a t ul decadentt eat or r y r .a veorma es u ( i l ga pl yr p optona) K c r ii sorc r n s( i al up a sn ura t opt ) on ! c c op dorg ou p c n orn t ( tona) / up h pe 4 r nd e a s u s op i l Toss a1 i edi s and alow t m arnat f atl l ngr ent l o i e or eastan hour.or 4 s ange z t es 2 Tb.l on zes s em t X c a l J ie up ppe uc 1Tb.cnnamon orpumpki pi s c i n e pie 1Tb.lm on j ie e uc 1tp.orpe i es s aches sied . uie o ofen he nzt To wih W hi d Cas p t ppe hew Cr am ( g 79)f ran e pa e o addii tonaldi ensi offavor. m on l &' E E ROM AXOF B RRIS F Tr dii l r z l/f'a dash o Conte l ur a tonal ntde zï/ y l f i r au i que . 1pi fei Jr nt r h tawberi ormi beri res xed res 9 c p or g j ie 2 / u an e uc ! tp. R FOODS F R BUS PEO PL AW O Y E .i f s-ulo at al av . get he o d lee e son Thi m crncf i/-ï i f l f n tr jl or s à tec.

W cup t nimas w ih 1Tb. su. df l i d mf Raw al mond orcas w buter O R he t . ' n r at o 2 cupsfozen fui ofyourchoie r rt c 2 Tb. o .: .st awber es. 1F ?1 E D REAM . En o rg awa orr -r e e oc s r j y iht y e fe z .Q S E T S RE w E P ADS Lik i ofyo hands an ee lkea ki cf n. . Peelyourfazt. . To makea s unda t wih Car Sauce ( 76) e op t ob page . . ar po we ene c ob wderand/ nutmik t t foz n or l o he r e f ui and m ash eiherw ih a pot o m as r t t t at her or i a f n ood pr es o . C . t r h res B an . . t ruîs r ri peaches and m angoes. c t f ur .s eet w enerofyourchoie c ! c rw c r powde ( i al / up a a ob 4 r opton ) W c futJ c OR I t tCra rorAl d M i ( tona)( g up r i uie nsan e me mon l op i l pa e k 76 ) Soferf t work best such as bananas. hi .wihCaobs uc ( a 76 an a t r a e p ge ) A b thofNutBu trCooke ( a e65 ac te i. Add s et r. x 4 naf dji ze te . um . çz ' ? . p g ) Sm ear nutbut er and sweet t ened t nion absol el ahi ut y anyt ng.honey oragave i up ahi hed t yr Cel v orc r ii er arot tck. . Appl sies wih fes ber i e lc . or tng t nt l eces and f reezi ng.i des r bef e cuti i i o sm al pi l i f i ed. W hi pped Cas w Cr am ( e 79)and c ppe nut . he e pag ho d s 74 RAW FOODSFOR BUSYPEOPL E . . s .

Usi ng your hands m ash al t i edi 1 he ngr entst her untlt nut oget i he m i ur i com pl el coat xt e s et y ed. l ur e e or hi l ! 4 c gr ups ound wal s nut 1c gr up ound c hews maca as .eiherwih a whi ori a f pr el t t sk n ood ocessor. k 1 1 . up unfow ne 1c dr d c onu ( ton l up i oc t op i a) e K c rw c r p up a a ob owde ( i al r opton ) 1c amon bu t (tr tmp aur) up l d ter a oom e ert e k cup mapl s up. he s ob oget st W hi t al ond but er m apl syr oi and s tt her p he m t e up. l t t i l ng t 1 oget f he m i ur i t wet i won' st xt e s oo t t and up i sold bars afer n i t r rger i efi atng. Refi at i a short r angul cont nerf at l rger e n ect ar ai or east3 hours.so spend som e tm e realy m ashi i al t her. The m i ure shoul be f rl dl whie you'e wor ng wih xt d ai y ' y l r ki t i. R FOODS F R BUSY PEO P AW O LE .. dami oral onds as m 1c s l erand/orpumpki s ed.and t hen cuti o bar l s raw candy! nt s. t' / 1 x . 1 al oget separat y.ormor t t t a ' e yr e o ase W cup faxr oi l eed l Pi ofs s t nch ea al Toss t nut seeds coconutand car powder t hersr . 7 I N RVA N A BARS Rolup yo slev sf t stne. .

' '.r al aw mond buter t F cup w at a er Bl untls11 h and cr end i 100t eam y. You can s t eam or al pour i overf so t resh st awber es bananas orpeaches or r ri p'r u chase r gr aw anol fom one oft com pani lst on a r he es i ed pages 8788. er f he s oo hi PAH/FO ODS FOP HUSY PEOPL ' E .r c hew buterO R ! c cas w s s aw as t 4 up he .' YctI STA NT CREA M ER --. ' : . oaked 30 mi n. Thi m akes a healhy cr er f any beverage. 'N En o Jlyour au i t or(/ -r 'o r vgrx t. up 6 er I TANT ALM ON D M I NS LK: 1Tb.v niae rd ( tona) a l xta op i l l M EXI CAN CARO B S AUCE: Add 2 t p.. ! -1 c wat / 4. i v oc u l op i l 2Tb.u u. Add a ltl ite w at i t sauce i t t ck. jy ? f ort ea pcr/ug r at tngp e -/ z 1Tb. 1c r car pow der up aw ob 1 c pit s tdat . u L ' RO B SAU CE BICA Thi goe t e/onj tabo q/ f n ? s s / / us p ut w hfj.s Z up ted of el oaked 1 mi es 2 0 nut / c mapl oragaves up 2 up e yr 2Tb ol eorc on toi( tona) .cnnamon s i A bl enderworksbestwih t s sauce t t hi hough you can use a whi i you substt e addii sk f iut tonalsyr f t dat and use up or he es t olve or coconutoi and som e el he i l how gr ease.

or n eJ ieorc c twa e u t r a g uc o onu t r 1rpe banana O R W c pit dat .beor addi t r s oft ui is .bl t nut and wat or end he s er j cefr t untlt l s o h.vanil e r t s la xt ac 1tp. . i nly m ot f e ng he e t he i edi s.s i up ted es oaked 1 m i es 0 nut 1 c p dre orfe hc onu ( i al / u id r s oc t opton ) 1 sied banana orfel beri ofyourchoi lc r h res ce Fort avocado and banana hased pu cdi he l ngs. y ) ) l # ( 6 dat . s W c p wa e.)CREAM Y PU DD I G S J: ' # N zt tct b lz zl) anana anJ so tnut make c e puddigs. R AW FOO DS F R BUS PF PL O Y O F . ei oak o nut 2. oc .i ed up t 30 m i e.vanil ex r i la t ad BANANA BAS PUDDI ED NG: 1rpe banana i <yL .t . i i endi For t nut based puddi he ngs. U se a spat a t scr ul o ape t si oft bl he des he ender a f ew tm es durng bl ng. er r oc 2 t p. i amon ( ton ) s cnn op i al NUT BM ED PUDDI NG: 1c ca hew ss d 30 m i . f s r amy n AVO CADO BM ED PUDDI NG: 1rpe avocado i 1rpe banana O R W c pit dat .peaches ormeatand w at fom oneyoung c onut 3 .s i up ted es oaked 1 mi e: 0 nut 1 c beri O R W cup r c ob pow der / up rer 1 aw ar 2 t p. m oaked 8 hr.oral ondsJ up s oake n. ngr ent Top wih W hi t pped Cas w Cr am ( e79)i de ie he e pag f sr d.si pl w hi up m y y al i edi l ngr entsi a bl n ender or m ash by hand i notusi f ng dat es.

O R 3 pit J tda e. a a ob r opt ) on 12. Ti Peelbananas bef e f eezi p: or r ng.t ni 3 ahi 1Tb.Tb.Tb rw c r powde ( i al 4 .hone oragave S up es y yr Das ofvanil extac h la r t 3.r) . n 1c a pl j ie up p e uc 2.mapl S up.Tb...)H ALVAH SH AKE sgy .al ond buter m t 1fes orfozen rpe banana r h r i 2 dat vor1Tb.al 3 mond buter t 2 Tb. Deccdencc d ( gl l n z ass. 2.ga -j j A w Se same t i mak f ra Kc l d c e ah ni es o i? an r amy sl ke m . 1appl cuti chunks e. e yr ted of t Das ofci h nnamon and nut meg 1rp ba an ( tona) ie n a op i l O M NGE PE CAN JHAKE. ' U5 l2c pec i t ofal e / up ans nlead mond buter t Add W c r ii ss k d i W c p or n ej ie up a sn oa e n u a g u c Add adas ofor h angezes t Bl end a1 i edi s untlsm ool .V. Add a f i ent i h ew ce cubes i desi f red.cup w at /1 er Bl a1 i end 1 ngredi s untlsm oot and creamy. t' ' CARAM ELAPPLE S ' * HAKE .. l ngr ent i h 78 R FOODSF BUS IECI é AW OR Y D TL .

ent i 100t 1 ' #l slpE CAS w CRE w p o HE AM O?et e o hi and yo l nev tgo b k t Jtï .h.dat . uie o lv s e lw 4. z ast ft s u' e' ac o zqf l 17 cupsc hews s ed 30 mi e. Use a spat a t scrape t ent ul o he si oft bl des he endera f tm es durng bl ng.' * ' O RDAX' pow Ea SHAKE J S Wrenyo upë s hi heaver o f a e a Lor ut / ' u cnl omet ng z i r or ftr v ko .pr ei ors ementpow derofyourchoi ot n uppl ce W -W c p orng j c u a e uie 2 Tb amon but r( ton l . oak nut ! c p wa er orj c t fa or (e beo ) 4 u t . r ri i R FOO DS FOR BUSY PE PL AW O E . l d te op i a) Da hofv iaexrc ( ton l s anl ta t op i a) l Bl al i end l ngredi s untls1. Thi i a healhy t s s t oppi f any dess . 2 as . M eatand w at fom oneyoung c onut er r oc 12 Tb.s 5 es oaked 30 m i es nut 1tp.vanil oral s l a mond ex r t t ac ORANGECRE :Us or g J ie+ ada hofor n ez s AM e an e uc r a g et AP L CRE :Us a ej c + adahofcn amon P E AM e ppl uie s in L MON CRE :U5 13 c lmonj ie+ W c h y orsr E AM e / up e uc up one y up CO CO NUT CREAM : U5 c onutwat + exta vanil e oc er r lu l a blnde c n e r ombi t nut and wat orj c fr .and i 100t eam he es wo i t hen t r ai ng i he em ni ngredi s.or t com pl ent ng or ert o em fesh ber es or slced bananas. Be patent ew i i endi i and m ake s e i get r sm 00t ur t s eal h. Add t dat t ata tm e. Bl l ne he s er uie ist enc untls11 h and cr y.

he gar she r e s het or p l 1c al onds gr up m a ound 2 Tb. add dat and ot dri fui a f pi es her ed r t ew eces ata tm e. up es i 6 iot i . i 80 R FOODSF BUS P AW OR Y EOPL E .r leach bal i car powder or fnel ol ln ob i y gr ound coconutoral onds. l i tf. oaked 30 m i e. o-. Ls . Add coconuttrst and t i hen ci nnam on and vanil Fi l la. s c n e pie Gri dr nut i a f pr nd y s n ood ocessor or buy your nut gr s ound. Shape i bateri o s al l s 1 .and t . naly.dred aprc sorfgs s . 2 ol n id coconut Chiluntls if . M L t al ond but er ood t bl X he m t sweet ener and wat i needed separat y. 1cup pit dat ss ted es oaked up t 30 m i es o nut 1 c dat . l you'e o d oget l nt l f r dr ng t essi hem up.ade. Ref i at sever hours untl m rger e al i frm . nut 1cup pec . ' gnq . DATE N UT LO G S Not pou ' kuol?hoï t m ake pour(t/z v. kj -.4 i h t c and r l i dre t nt m l og / 3/ nc hik.ci s nnam on orpum pki p. FJ PARTY BALLJ Eatt seun ni d o dr s t n upf aJarp.wal yoral onds gr ans nut m ound 1c dred c onut up i oc 1tp. enough t hol t her when roled i o bals.. The dough shoul be f ry dr r butwet he ' ngr ent y d ail j.ormor t hol balst her yr e o d l oget CAZO B BAL : Add 1c car pow der+ W c wat LN up ob up er Com bi t nut coconut and earob powder i usi i a ne he s f ng n f processorwih an S. er f el hen add t o t dr i edi s. l I t v o lzr.pi nut orc hewsormac ne s as adam i gr as ound 1ac dre s edded c / up id hr oconut W c r al up aw mond buter t W cup honey ors up.

and m aca. Us r c aof a n fa one c ppucc'o! Usea h -nfk c aw ac or ew.vanil sal . squeezi genty so as nott t i.Tb. Usi a nut m ik bag i stl ng .addi t r oft i edi s.m ac as adam i oral ond buter a m t 2 Tb. Axlm r 9 *t t cAcAo L IIE A'' '' -v.i usi Bl wel.c hew .shi d a ik z r/ uf bagf e r smo hne s. end l heatofa Via-k i wilw arm t beverage. Si pl bl al i edi m y end l ngr ents. ATIE: ac up er t tong ea.oot bever or sm h age. uch nt or ange orr pbery as r RI CHOCOLATE M I U5 1 c r c ob powder ormor t CH LK: e / up aw ar 2 .agave s up orhone 3 yr y 1tp.. oaked over ghti 2 c wat ni n ups er 2Tb.. Ret ng l o ear t urn t lqui t t he i d o he bl ender. The la t f ng.p owde e ma a ( ton l r d c op i a ) FLAVORED L ' Repl e 1c wat w ih sr t s arm i .oryou can w ar i t llx l he m t usi a doubl hoier. ast or aly f Com bi soaked cacao beans and w at w ih t nutand ne er t he seed bu ters and bl t end f sever m i es.l s il r ecom m ended f a super. Putt s m i ur or al nut hi xt e t ough a nut m ik bag or a fne st ai t r ove t sold hr .pur vanil extac s e la r t Pi ofs s t nch ea al 2 Tb. n ac ac I.lke m any bus peopl you have a t e f speci t cofee f i y e. ng e l l er i y raw cacao does notcause t exciem entof nt estngl he t t ner he vous and cicul or syst s or t accel at pul r at y em he er ed se drnks.i usi i t he . u' e j y t s rc he t aler i .t niorhemp s ed buter ahi e t 2. i yo l n o hi ih alhy t natve l ot n c e b r t d c ao. eo t t i pl e ofc ao beanr ase.i udi ng he est he ngr ent ncl ng s weet ener. or xta ot s U c r cac beans s a up aw ao . Take your tm e w ih t nu tm ik bag. Enjy y cac l t i go i fe aus d y oase ac o our ao ate n oc healh! t To m ake Ri Chocol e M ikjno soaki i r ch at l ng s equi red.l i r ner o em he i pi eces. R F AW OOD5F ) BU3 P L (R Y EOP E 81 .l f ng.t .

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