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

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.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 : .

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

and Iw as on m y way t ker ur s rst o Paradi Healh. t ake t s ki ofphysi hi nd cal det i aton f grant eror i or ed. N.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'.If tlke a wi up ant ndi i acl gy. 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 . and Isuddenl had a glm pse s. e i t y. lhave expanded m y expect i atons f m y lf and f ever si e day llve. l f . Culu r l speaki w e ofen t t aly ng. 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 . . 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. C. el i ndt t was wi ng i oy hat ndi nexorabl down. y i i o dif nt ferentpossi ltes.Norm an ed he ii W al and Nat e' Fi Law .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. 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. SC. 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 . ragi l he m Isubsequenty di l scover t w rtngs ofDr.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. No or ie or y ngl î R FOO DS FOR BUS P PL AW Y EO E .

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 .Irealz ultm ied t lm i hat ssed t si plciy ofraw f he m i t oods. 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.and t hen Ist ed gourm etr r pe books and udi aw eci l ned som e new t i ear rcks. 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. 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. 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. e si nus headaches eiher and sunbur ar a t ng oft past. Furt herm or I e.mor j ntpai gum i e i ori ge to No mor e oi ns. M ay i hel you and yourf iy i j. ease and creatviy. 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 . 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. 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. nfctons ndi s in. 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. 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. 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.

Hel ng you achi Par se un pi eve adi Healh. A l aly ot. 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.I TRO D U CTI N N O Lets f i. 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 . 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. s hi s l about . 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. 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.happiy and conveni l i whatt s book i al t l enty. End ofst est ant ol y.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. l you wantt eatr f f o aw oods butdo notwant t prepar o e anyt ng yours f t hi el. l agi ve e m ne wantng t prepar a gr led cheese sandwi Do you r er t i o e il ch. or tng hi Fi . 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. B us peopl do notlke t pr ' ace t y e i o epare f ood.B BUS ?EO?ù ? z ) S OR Y E 7 . lhad t r wo easons f wrii t s book. W e gener l eatout. aly he ong r .

Suddenl w e f t y. m e. s s he oad t Par se Healh.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. 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.lke t raw f di . 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 .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.' Thi oft s book as your l nk hi aunchi pad.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. 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. o adi t 8 R FOODSF BUSYPEOPL AW OR E . 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 .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. ur .by t ansl i n he i r or r atng. ' 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. 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. am lar W ih t hel oft s book. hat ure o f t n he or Eas nat al si pl Thi i t r y. Thes have becom e easy.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 .you easiy assem bl t i edi s.com f t e rt s.

R. 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. s o et hat s eas aw whol and organi e c. Si coeki yourf dest oys vialnut i a oxi t nce ng ood r t rent and enzym es.and Col ene et on Healh:Ke t a Vi antLfe b Dr Nor an Wal r t y o br y . 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. her or o t ahsor i ofoptm um nut ton f ever cel i your he pton i rii or y ln body.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 . M any Nat alHygi st and col t ur eni s on herapi s agree wih st t Raym ond. C . 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 . SC. m ke .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 . 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.CH APTER 1 : T H E A BC ' O F RAW S I ycu' pi f ) ve cked up t s bttk outofcurosiy. 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.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 . ncl ng he sease-r Hunza peopl oft f ee e he H i al m ayas.and 100% e. 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 . N.NeverBe Si s.i hi hook.

Thi i t ue f al hum ans aton s s s r or 1 regar ess ofbl dl ood t ype.aut ofRaw i hor Fbtl / Buidi Stengt and Muscl Nat aly.l y gr t' r t eaf eens and al onds. pr ed unfow Raw bodybuider lke St l s. 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.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. he eelng hat o ake Eatng r wilhel keep yourenerw nat aly el ed. laf s outs.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. 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. Form or m e i or aton r nf m i ead Bec e Youngetby Dr. To al i ze your bl kalni ood r y on raw pl f el ant oods. t hei gestve W hen we eatlf ess. . 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.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. 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. 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. 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. RAW FOODSFOR BUSY PEOPL E .EN ZYM E = EN ERG Y S Li ng f vi oods com e st ocked wih t r own di i enzym es.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 . Hum an bei have al i bl and l col ngs kalne ood ong ons lke ot pl i her ant eat ers.especi l aly f resh cirus fuis. 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.and sprout s l er seeds. i ephen Arln. eelng et o . l ng r ' h e ur l i hese qualt sour ofprot n:heavy greens.lstt ter .

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. Som e peopl wilr ar e l eexperence ehidhood il i l lnesses.you s ot l i or rl be conf fay used aboutw hata daiy m enu w oul l l d ook lke. 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.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. ChiiorZucchi Relenos or ot raw ent ée l ni l her r M I . 1 i 7l lstm i her so you'lhave an e i ne e l xam pl e. i oxi Thi pr s ocess can be uncom f t e. Hot t urt a Sw eetSeed Baror NutButerCooki ea ih t e LUN C H .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. R FGO DS F R BUS PE P Aw O Y O LE .O R Pàt or Guacam ol wih Fl Cr é e t ax acker OR s. 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. 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. EV ENI : NG A shake sm oot e or f hi resh fui O R r t .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. A DAY' M EN U S l t vi on raw f f hri ng oods i a t aly alen conceptf you.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. Soup. se D.headaches nausea ordi rhea.or cooki t. A f ui sm oot e orpuddi OR r t hi ng.t at out om oes et c. 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. % 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.

you7lprobabl w antt sw ap m y Afernoon suggestons w ih y o t i t m y Eveni s ng ugges i tons.whi i t uli at conveni des r r t ch s he tm e ence f ood. 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 . est ant der so t m y gr een sal ad. 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. y o r ton ckl A sl t ansii i generaly m or com f t e.and i' a ow r ton s l e or abl ts mi racul process lst ng t ourbodi as t change.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. E NG O UT ATI Many r s aur so frfes s ue z o angej c fui e t ant fe r h.i a greattm esavi opton. Sever ar lst i t back oft s t o al e i ed n he hi book. 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 . 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. 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. l t s or nearyou or f he t es don' carr whatyou want r t y . AtJew i dels Ieatf es pi es. Fi outwhe et fes j cebar ar i yourar a. 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. 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 .o. f t go s i ng i Besi fesh fui. nd r he r h ui s en e and i ude t ncl hem on yourdaiy rout l e. equestt hem .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. FO R TRUL BUW PE PLE Y O Raw -ood. 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. Fora healhi sal dr ng.

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. 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.and i so.whatki and why.Ntl t f nt Your e o .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. 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 . 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. 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.M .God ga e e v . . n d o i i t bct hands.r lh ead 12 Stps t Raw Foods.Her tM . 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 .Shelon.Thei r dif ences le i whet t y r fer i n her he ecom m end eatng any cooked i f atal.by GahrelCousens.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. 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. 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 . ber t us t eatr seeds fui herbs and m ik.t i ease cal i i ake.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.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. RAW FOO DS FOR BU5YPEOP P LF Es sene Dl t-Bas d o ThcEss e Gos o e e n en pel fpeac . 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.l is and ex t i at entl l egum es. ppocr es at Di C/J Healh Pr am by Dr.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.

pl viam i Book: s ym com ex t ns.butas Deepak Chopr rem i us. Juie Fasttg and Deo éc ï zby St v Mye owizand c it txï ar o/ ee r t . ay hat ss avocadoes i lgo a coupl ofdaysw ihout t f e t hem .A pr i e ns. I your f aler es ar pot i l sever or lf t eat ng.habiualt es. . SC. s. ck n r Fr anci M . rngentand sour.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 .bit pungent ast i t . 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. N C. lnow even en o s c fods wher Iwaspr vousy v y s nstv t j y piy o . 1t ook t r olves i m edi el and lcan now s t Im i o aw i m at y. .l had di i avocadoes and olves i m ensel Si t e ar slked i m y. 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. Lo and behol her r d.and B. LERGI E. Forexam pl hef ld st ed eatng pri ariy raw f e. ore ? art i m l oods. seaweed and poss bl br i y own ri and soy pr ce oduct i uded. t t er. l gi R FOO DS F R BUS PEOPL AW O Y E . Di ng i t Raw hy Ria Rom ano.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. 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.R . e te ï / el c d s HABI AN D AL T.t e ar si favors of et a nds her e x l hea1h:sweet saly.w ih m i t so. Clars and Pur p Thys fby Rihar Ander on. As you em bark on your own brand ofr di be as open as aw et you can be t chalengi your pr ous. 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. e e i l er e iie o t hem and di i slked peppersi gener . 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. 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. Letl racl happen. s ncl The f ocus i on enz es. .

n' f:a xz 1 3 s) x #. i ng . 33.= Food Pr s or %!l = Dehydr or -vo' z at '. .ee O pton chi Fr i Li kewi i a m achi i necessar or optonalf a reci se. bl Fi m achi can be i i i i f r f begi rst. ym s' ' . t s l i consum i t assem bl ng o e use and cl up aferm aehi ean t nes. 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. f ne s y i or pe you w ilsee one orm ore oft l hese s bol . sy ner s r ndi ed s pursui a si pl di and lf jl ng m er et iestre. Som e ofyou m ay wonderwhy.. :'' 'h7 . 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. 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.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 . Ther or Ihave st ct ed each chapt as a pr ef e nl ur er ogress on. t ' B4f Bj ender êuo. Thi dl noi m achi y i cont ai cat when one i r y. = M a ne. R FOODS F BIS X OPLE AW OP J F 15 .CH APTER 2: U SI G T H I BO O K N . = k . oce s çJL . Secondl i i unnecessariy tm ey. i fom si pl t l si pl reci r m est o ess m e pes. nes ntm datng or aw ood nners.

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 . f sbl I NGREDI ENTS l you ar new t r f f e o aw oods.For m achi fee f pr ne-r ood epar i lsuggestyou have on hand aton a whik a mandoi ormanualg at .Buy t 100% pur varet Though m apl e he e i y. They m ake gr crunchy cr t i l eat acker s when dehydrat ed. Fl oi i greaton sal ax 1 s ads. 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 .and m ake sur i hasn' aw it ed et t been diut wih corn s up. iy ngr ent Agave nea ar:A yur r sweet e aw ener ext act fom a r ed r deser pl . Afe nd us pl houl wn uie s l tr i ag n. e s up i boied f r yr s l or educton. M apl sNrup. yo fes j ce i pos i e. 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.som e oft i edi s i t s he ngr ent n hi book m ay be unf ii t you. Honeu: Buy r . 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. es. 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. 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. o i R FOO D: F R BUS PEO P AW O Y LE .lke m any com m erci brands l ed t yr i al ar even t e.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. t ai l buy ur r h ui . f a e oo o es or dehydrat use t or. hem on t weekends or on yourdays of. By a1 means. 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.a b y peo e s d noto j c r atal.Sz lbrown orgol ax . 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. 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.i i ofen t easi t pl -based i t s t he es ant s eet w ener t fnd. Notentr y conveni t fnd. 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. nal den s eeds. Past i i dest oys enzym 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 . hough i doesn' s so on t l . l e n t ood or Fl seeds.w' ch ar hi i hi e gh n healhy essentalois.

W hen warm i lqui lke soups and sauces.Raw olves ar t i i e hose t have been eured w ihout hat t past z aci c vi euried di negars.use a doubl ng i ds i e boier so t t t per ur wilrse sl y. 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 i 1 d n he S.al i zi vi kalni ng negar. 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 zed so i usi f ng.cal orvi tt he i 1 d l si he websie f Be t or yond Healh. Young coconut:Al o caled a Thaior whie coconut t s i s l t . hi s t one covered wih t he t ough whi e fbers. Spi ces. Organi ar bet er. tc s . i al el aw Vi negar:Raw appl ci vi e der negar i t healhi t s he t es unpast i eurzed.ed ar best. m o e t I you he avoi ng f m ent f f r di er ed oods.Unpast zed soy sauce by Ohsaw a.you r w antt substt e l l o iut fes lmonj c f vi g .t e i r l no her s ealy s ubstt e f fesh gari and gi iut or r lc nger. i NOTI For m or i orm aton. Nam a Slovt. 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. so s t er ed .Y i M i i a saly.gestbl lber t i generaly lum di i e i hat s l used f col el or on eansi ng. t o l pes.and you'lwantt ski t m i eci l o p he so entrel i y. OiI Al s: waysus col pressed unr i e defned organi ois. However. l m akes a healhy t ckener f r t t hi or aw puddi and pi lli ngs e i lngs. o he ouch R FOODS FOR BUS PEOPLE AW Y . 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.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.i s al packed wih healhy enzym es. 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. Sun. Psgli powder:A non. 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 . i ' cooked. 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. Thi i z z euri s s a f m ent pr er ed oduct .f m ent soybean product Though so.w hen you have t tm e he i and ener rt prepar i. s ' e nf i t pur o chase t best olve oi sol anyw here.

Aboutan hour at l05 degrees. t E VERY DAY V5 GO URM ET . cr r ym i y. For f t gui ur her dance. 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. Anot opton i t use a slghty war ed oven. 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.so use spar ngl or never.a dehydr or i tn saf w ay t ng r at s le est o r eheatf ood. 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. 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 .W hen w arm i ent ees.or a lt l hi ite gher wildo. ualy hat Raw gour etf m oods ar i pi i Att r best t e ns rng. l her i s o i l m M i owaves dest oy enz es. hei i ed he hi 18 R FOODS F BUS PEOPLF AW OR Y .see W armit Up t Li ng Foods by rq o vi Elsa M ar i kow iz.

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 .

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. For f ts ad dr ngs.pl rui al essi ease s page 57 i t u i ee n he D p Thi D i That'chapt s. 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. p ' er. t bori orrepettve att st. 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. 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. 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. s i nt i o i echni ques. 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 .m ake t mos eforlsss a dr sng. 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. Thati untlt si ofr i ng.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. di negar and processed ois. RAW FOODS F BUS PECPLE OR Y .

22 R FOODSF BUS PE LE AW OR Y OP .

J ' p hi t à nakes a gr t m an' ecf nade t oo. nc s lc 2 Tb.j. 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.(. tri aso l y.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.SMP EVI caEr E . xt e 3 cl gari mi edvorW tp. r.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 .hone oragave S up y yr 1tp. oy al ar s r as m unchi atany tm e ofday. l l o ender. es i M t/FOOD5 F R BIS PEO PL t O JY E 90 u l . 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 .ea s tand bl pepper s ch al ack 2 tp.gyI L xAj -r j 'au j Kee t s one hcudp. For t Raspberr or Cream y ore ' l he y Vi gr t you' need t use a bl nai et e. t hen s haken bef eacl use. &. 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 .gari pow der oves lc.

he l ad. 1 3 c Tahi Dr sng / up ni esi 2 Tb.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. . 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.orW tp.l TAXT RAxcl DRE SXG . â) .' . nc s lc I cup chopped parl A sey 1tp.-.XS .('('. m y oss er &'C.xlolE jxc . For t Bel PepperSal si pl t and s ve..gari pow der ove l c. r 1c cas w buter up he t 1 c w a er / up t 2 3 Tb. For a super sm oot dr ng use a em ur h essi bl ender.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 .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. e l monj c uie R FOO DS FCI BUS P PL AW R Y EC E .SI l 'o c whi t su i t mi e Wcà k u an p hï p n wo nut s .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.

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

t nl sied el y t ks hi y lc 2 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 . ('( LGHT J MERcoL s Aw D. 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.cdervi i negar 28 R FOODSF BUS P AW OR Y EOPL E .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.and you' have i memorzed. 7CAU LI O W ER O RAN G E SA L D FL A Thebe r ie Iev rtansl e r Bet Cr c .faxs orolve oi l eed i l 1tp.chopped parl sey 12c pec orwal s ornut ofyourchoi Z up ans nut. IZbel pepper chopped / l ..mapl s up orhoney s e yr 11tp.#) I cs w UM EL Clck yourheel t ee tmes. 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. s ce W c s ame oi up es ! 2 Tb. i i t ght n he ref gerat str i occasi ri orp i rng onaly. st ecp e r atdf om ty o ker l s al head ofc il er chopped / m l i aulfow . '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.alow i i t l ng t o m arnat and r i e educe wihi t sal t n he ad.cups ofchopped spi i 2 nach .lmonj ie e uc 3 Tb.

R FOO DS F R BUS PEO P AW O Y LE .W tp.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.c oppe ( t) / up un dr omaoe . ds f l we ll e hï 4 cupsr c ed abbage. oa e 5 n t s h d op . 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.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. g ve yr p 3 Tb.t nl sied hl y lc 2 pear orappl . i r ng t & S E T RE CAB AGE w E D B Ki o al c s wilov l s.gari pow der s l c 1 c s . Tb.sied een ons lc 1c r . ppl J c or2 a a s u a e uie.gr ed arot at : c r rnsorc r s / up aii 1 urant 4Tb.id t t s J k d 1 miu e.sied s es lc 3 gr oni .r ci vi aw der negar 1 tp.olve oi i l 1Tb. a e 1tp. 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.

dred dil s i l CREAM Y PI E N APPL CO LES E LAW .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. 4 sweet topi teat .G.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.t. 1 J l Ap l AI E ADS . 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. 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. l us ng a em at f i 30 RAW F OODSFOR BUSYPEOPLE . )J t . l usi a whi oget f ng sk m ake sur t nutbut eri atr e he t s oom t per ure.r/)#) AMY pxE p.'$.S .s ali schopped 4 c lons ! cup wal sorpec / 2 nut ans W c parly.Jied t ks er lc 3.t.e j ie Imon uc K Tb. r cal r .olve oi i I 2 tp.'CRE .

bl ender. Rqb/ z t FOODSFO.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.ty IETI S AD GARXIHE .lmonj ie e uc 1Tb. Toss al i l ngredi s and alow t m ari e atl ent l o nat eastonc hour strrng ofen .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.and serve f ' resh. W al fSal i gr dor ad s eat served on a bed ofgreens.buta m andoi orhand s e rwilwor j taswel lne hr dde l k us l. &. i i t Ser as a garni w ih a gr ve sh t een sal ad.O R he i r er i rCr a (a 3 ) OR ou e m p ge 9 .'uj7J VE AL . x ' S S These ar gr t pped L/t avocado slces.olve oi i l 1Tb. esl ed he t ood Toss a1 i edi l ngr ents. ') m i . Forver Ine yi col aw. TANGY M ARI NADE: W c orn j c up a ge uie 2 Tb.add t dill and genty pu l bl he l ast l se end. e eat o tïh i 4 c S edded carot.815FPEOI ?J J LE 31 .

ol oi i ve l 1tp.ort o lt v tt z eet tld.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. om i eci M W FOODS F )R BUS PEOPL ( Y 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. / 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.hours l s r y or 4 Ga banzos r /Lentl Soa 8.S D E L AL Usepl zy oft rat crd ser e t/h ( gr r szc ett . ï 112c s out l i. 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 .DE TIID p r MYS FE The ti i dtt tm i rck s r he i ng.Q s aou'. 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. 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. 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.i ng he egum es once per day. 4 i nch l ong.2 hour ai dr 2.lmonJ ieorrw cde vie a e uc a i r ngr 4 Tb. n . e. Legum es wilbe r l eady t use when t sprout a t labout 1 o hey ai . 1c s up eedsorl egumess oaked i 4 cupswat n er Sunfower seeds: Soak 8-12 hour ai dr f 2.da is: k 1 s. entl n he out d i ad beow) & ' PROUTE L XTI S AD . r y 3 ys Sproutng i eas i concept The chalenge f busy peopl i i s y.

ve t n her or s et ng el om hi se.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.and i gr eens lke spi i nach orchopped bok choy.o cder ci c ng e e s i e n uie.broccol. y ri vi negar. 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. 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. 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 .t veget es w ilsofen as t y dsi m er'i t he abl l t he m ' n he m arnade. Thi i t especi l ofm ushr i s s rue aly oom s. M ostoft hese reci can be m ade wihoutm achi y so pes t ner t cl up i al os ni. i hem f days. Chop up a bat ofyour ch f avorieveggi add a m arnade and m unch on t t es. 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. 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.

34 R FOODSF BUS PEOP AW OR Y LE .

hours atr ce or 3 oom t per ur str i ofen.and chopped olvest t t i o ale W hi i sk ngredi s t her.Nam a S hoyu 12 cove. iri onaly. i t l ay tfh f 3 Tb. Pl lpf ï.or s egano. Use J.hone oragave s up s y yr Blck pepperorca a yenne 1Tb. n r a e i I o up nd e v uie o Add 1tp.or em at e.gari . i rng t over ghti t ref gerat str ng occasi l ni n he ri or. l/ ï F DS FOP 8tSY PFOPL ? î. OO u ? F .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.g JM P ET MARI I LS NADE M emorze i. M arnat veget es ofyour ent oget i e abl choi f 2. Serve at f op resh cn z nchy bean spr s orm ake Veget e out abl Kabo ( e 66) bs pag .l lc 1Tb. ri l orImonJ ie fe h i me e uc 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.. op r unchy bean s out pr s. I ' al a good m ar nade f n ng hi ts so i or shr edded yam .r appl ci vi s aw e der negar Cr hed r pepper c us ed .G. RAW F ODS F R BUS PFOPLE O CI Y . e ora a ewr p ( tona) s hon y g v u op i l 1tp.hours atr l abl o i e or 3 oom t per ur str ng of en. W c olve ors ame oi up i es I 3 tp. ' z UTTE M ARI R XADE Fou ccn m ake fzs rch sauce as s cy as you Ike. Moxo B =. Ser as i orat fesh cr ve s.cl 4 ovesgari lc 1tp. rs l fe h emonJ c uie 2 tp. strrng occasi i i onaly. l I usi dat youhlw antt use a bl f ng es l o endel. /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.corander s i 1litp. Toss w ih veget es t abl ofyourchoi and m arnat f 2.(.AL t)u.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.or over ghti t r ri em at e.orc up hoppe dat d es 3.x i av r e /e otcfl o s. iri t ni n he ef gerat or. &' ' MoaoccAx MARI XADE .ci / s nnam on 2Tb. i i t ght n he ef gerat or str ng occasi iri onaly.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. ayenne. 4 blnd q. Alow veget es t m ar nat f 2.or overni i t r ri em at e.

i Sel at fesh cr we op r unchy bean spr s or m ake Veget e out abl labobs( k page66) . 4 s r hed r pepper orm i ed hotpepper ed .Tb.Tb.strrng ofen oroverni i t refi at em at i i t ght n he rger or strrng occasi l i i onaly.gar m as a orcury powder s am al r W tp.unr i s am e orolve oi efned es i l 2. l o i e or 3 oom t per ure. RAW F DS FOR BUS PE PL OO Y O E . s lc 1t p.died oni 4 c on 1t p.dr m usar s y t d 1 tp. 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 .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.Tb.Nam a S 3 hoyu 3 covesgari or72tp.c fl t clc bel p s. 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 . Toss w ih veget es and alow t ne l ngr ent t abl l o m arnat f 2. f W cup unr i s am eoi efned es I 2.hours at r ce. & 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.eac dr m usar and bl k pepper s h y t d ac Cayennet t t orm i o ase.rc w i 3 ie ne 2. nced hotpepper s Com bl a1 i edi s.gari powder l l c. ee a l r s 2 Tb.&' cuaRlo AP L MARI E PE XADE T s st c i gr bf/ c r t . 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 us .

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

dehydrat f out e or Veg a e Kabo ( ge(6) orus t m ak Asan Pat ( et bl bs pa 5 .W s ht pag Raws ome Relnos( e 70) le pag . he em ni ngr ent Us t a co e o c mpanyAnyt ng You.& $ cI GI R MARI #' TRU5 XGE XADE Fr léfzk? makes t s sauce exqui t esl /hrér hi sie.honey ora ve s up ga yr 1Tb. 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 . ( ts u a CRE ' .c opp d.0t consf enc assi t s 0 h sl v. / s Z lc 12 Tb. ed hopped Pi ofs t nch al 1salon. 4 cr eam y cl c w ih a .hours at abl ce. : . R AW FCI ODS F R BUS PECI E O Y PL .cl gari orI tp. . A dd t r ai ng i edi s. .str ng occasi l ef i at iri onaly.u .fe h gr ed gi r s at nger 2. 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.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. 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.o é AM ?.a . 7 c or g orp n a ej c 2 up an e i e ppl uie W c Nama Shoyu up 1Tb.m. eo e i e page 59) . 1c r w c hews s up a as .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. Sel e at fesh cr w op r unchy bean spr s. 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.gari pow der 3 over lc.antBor c ( e49) or hi .

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 . &''lB E P TOBE L t.or1 tp.ormi d hotpepper nce s 2 Tb.gari pow der mal l lc /8 s l c W tp.s / up un.and drzzl wih a lt e m apl s e i e t itl e yrup. s 4 i ack Com bi a1 i edi s.ast Ve t bl Ka s ma wihc unk o P gea e bob . 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.i om oes oake 1 m i es c d 5 nut . he Bar c Poro l ( l . t z eaf o t t.mapl s up.ca s yenne. pt iut 1cup c hopped fes t at r h om oes lac s dred t at .pl.ol or5 am e oi i ve e5 l 1tp./ 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. Acce no substt e.ort t t e yr o ase 2 Tb.and bl untls11 h. 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. 40 M W FOODSF BUS PEGPLE OR Y . hopped 2 Tb. 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 .' t PI E * N APPLE BARBECUE S * AUCE Fr atd t esh k angy. o ase ! tp.each paprka and bl pepper .pie pl J c . ARB CUE OR * LO a 4 heary m ealyou cah cr e t sui potrt es.i t ort t t s al.

or c r w i i gani ed ne 1cove gari. 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 . Use over Veget e Kabobs or i ead ofta Bar abl nst le becue Sa eon t Bar c Porobel ( e iuspag .i om oes oake 1 m i er c d 5 nut .gari powder s lc Pi ofbl k pepperorc nch ac ayenne W cup ç dred t at .orW t p. 1 jCO U AG E Pl . . l l der v e rs en l !è. tJ . he t e s e lw) . Or pouri uc he be ue t lo pr vo e) . goul s u So smpl youJ wan ther f' be alyourp/ i e. p . 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. 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..r al ond buterors ame t ni aw m t es ahi 1 t p. hopped RAW F OOD:FOR BLSFIEOPL / J E 41 .'t é.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.Q .o' cKET Gl vy .. .s un. ) 3 cup w at 4 er 1Tb.m i l lc nced.unpaseurzed mio ofyourchoie t i s c 2 Tb.each olve oiand Nema Shoyu i I k Tb. E M at ed veget es t jnat abl opped w ih r t t ' shcd Pot oesl Mc at ' .

<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 .' . 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. eat sm oot sauce. r ce.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. t ul o e f endi Ass bl t pi i i vi em e he es n ndi dualtns. - y E o #Y+G .gari powder l l cv s lc 1t p.bl her end t m ari he nade lqui w i h t sun. ' ' '' . 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. i' ' RAW F O DS FOR BUS PFOPL CI Y F .oss wih t veget es ri bef e om oes t t he abl ght or assem blng t pi i he es.orl ed i sm al i ayer n l bowl wih t G ashed pot oesfon t oft m arnat s.s as oaked 30 m i n. t he m at op he i ed veget es.t hen add t caulfow erand t r oft he il he est he i edi s.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 .olve oi i l 1cove gari orW tp. Pr ngr ent ocess untlsm oot Scrape t si oft i h. To m ake t G ashed pot oes' grnd t nut i a f he m at ' i he .i i ds t he dred t at and re.

i ts w ar t t t m o he ouch .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. 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 ? .us a doubl boier so t t per ur m aw e e l he em at e wilrse sl y. T f JY F . r i o i m Som e. 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. on.lke Borscht and Chunky Tom at Chii si pl beg f i o l m y or cr i t eatviy. Ilke m aki raw soups because t r f i ng hey'e ast and generaly l easy t m em orze. Strrng ofen.

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

c al o ase Blnd orwhik t t niornutbute sfr t wih t7 j c e s he ahi t r is . hopp d e 12 c orng j ie . x E FRUI S UP: Z T O ! c a ej c 0 R 1whol a e c # up ppl uie z e ppl.'// a bi o r sh rï . 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.' ANGY F T j s .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. o a t op i l 2Tb.Q. Fl pi oat eces oft f tofyour choi orwhol ber es.@zT ' . L Gar sh wih f ni t resh m i . 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. I usng hotpeppers. O U5 2 Tb.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.NNER J UP: T. hef e addi t r oft i edi s.v RUI oUp qnpf ui clt use fo s p. e ri n he soup.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 .and S tt t t o.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.i t he rui ce. t le uie. a t ii amon orc he b t ( tona) rw ahn.cas w buterort niw ih EZ Fr tS e he t ahi t ui oup Add 2 Tb. nt R FOO DS F R BUS PEOPL AW O Y E . 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: .

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. ayenne.emon j c s l uie S tc al.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. l. s t i eas ng 2 tp.wher i cat x n he abl e ndi ed.or t Bar he becue Sauce and chiipow der. These r pes buid on each ot eci l her SO #0N Cft S/ /Si lh OrW tCr l ll JJ mp q fzv.or Chii bi o. ee i r st For t Cr he eam ofTom at G azpacho.m apl ora r e gave s up yr GO. 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 .ï )F J TOMATO s s # ' RE H w oup Use or c tpe t at gani.r l espectvel w ih t Basi Tom at Soup r pe. he negar. s o are Mii c x n hunksofzuc hi .lalan S oni r h i.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. 48 RAW F OODSFORBUS P Y EOPL F . i y t he c o eci and m i i t chopped veget es by hand.c l pow der orhotpepper t t t end n s hii . end t hc avocado and syr t vi up. hopped 2 Tb.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 . i om oes.fes ball or1tp.

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. ' 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 .antBorscht si pl add gr cd beet W ./ f he q or l ONCF. ï a su/ -/ p fe t word o hl . ( Bo Ri 4) cHT . RAW FOODSFCI BUSYPEOPL R E 49 .. 'oat lons n he ForAnyt nghi You. .. ss eel .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. Fl scali and cabbage i t soup. . oat he he ngr di s or he s you c t nk ofli t s an hi l n he oup. . .ANT BO RS NGW CHT: Juie BarBorc bos c s ht e 1cup gr ed beet at s 1r pepperorhotpepper .c ed s hopped k tp. 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. a a ni a oom e rt r) W Tb. rhk rz Fr tadii om r tonalt m odem t .

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 .wat nutbuteror t ni scali and spi he er. t o ast s t mi nced r pepper. and chopped ciant o or spr s.gr s ound gi nger Pi h ofcayenne.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.ormi ed hotpepper nc nc s Chopped cl r t gar s iant o o nih Bl end a1 iagredi s exceptt ciant o.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. 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 .cury pow der r 1tp. lons ce untlsm oot Add sal and pepper t t e. and garni h wih i h. Thi ed l r out s s i gr atwar d (e pag 43) oup s e me s e e .m i ed c lonr nc ! tp. # CURRID cocoxuT s ? E otp Thi soup i w el t/lttt i a young coconut s s l ttr? acklnn .i m a g uie 12 Tb. 50 RAW F OODSF BUS PE E OR Y OPL . ll ent he l r Add cl r j tbeor s r i iant o us f e e vng.

So. hes ie shes wilgi you t par y f i any day oft week.gari t pat and fui di t e versatl di lcly es. 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. D I TH AT P Di ar f t e' no doubt abouti. r t ps.CH APTER 6: D I TH I P S. Avocadoes nut and t m e.r t s ie Sunfowe Pat ( e 59) l r e pag . 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. They ar com m onl a ps e un. 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.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. sel t M W FOODS F P BI Y PECPLF E O JS I . ch c fl wih t EZ Nor Filng( e 58) o wih a Ver atl an il t he i li pag .

52 RAV/F OODSFOR BUS PEOPL Y E .

pag o c he vo do iht he ki ' . Voial l R FOODS F R BUS P AW O Y EOPL E .t.oni pepper. Q UI AVO CADO PI CK ZZA Ri cnt lutii ch t f t rtous epen up hen you 'e ïza t sh.j .. 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. ' tr. .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 . s as wih a das of e n r i uie e ac f and e on t h sal and pepperorcayenne.z chi . Use car stcks orF' Cr t rot i 1 ax ackels - ( e 68)t s oop t a ca rg outoft s n. r lm o o lmej c ov re h hal. .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. . . jj t j . 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 .

nce s lc W c.orW t p.s d 1 m i esand chopped un.s up n eeds oaked 1 mi es 0 nut Add 1 Tb. 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 .fes gr ed gi .gari pow der . t er u .oves l c. o r t p hos pag .Imon orl j c e i uie me 12 cl gari m i d. l ' al a greataccol sa ts so npani entf Rawsom e m or Relnos( e 70) le pag . v t burrt st e i a cabbage orrom ai l t l wih som e io.s i quee ect' j c ov rtn t a l vet av ca z ir uie e le op.gr / z r h at nger s ound gi nger Mas t a oc h he v ado. t n i i or er ng i R EOO DS F R BUS PEO P AW O Y LE . nd ea he o do us pis i untlrghtbef e s vi tm e.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 . u eal tz o w f y p 2 rpeavoc i adoes 2 3Tb.or1tp. Guacam ol doesn' keep wel so i you m ake i ahead of e t l f t tme.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 .hotpepper.t n mi i ctusj c and s c . l e tnut o vhi omehig v ! e y u oryo r l ztntt sho of p.yl n ne etuce eaf t sal added. 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 $ .i om oes oake 5 nut Chopped bl k ol ac i ves Basl or i. Fod i he x n ir uie pies l n rem ai ng i edi s addi t at l .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.

nc ude n l Car otChi Nac ( xtpag ) r p hos ne 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.s t ort t t 4 s al. .5 a s t ort t t l e al. . nckde n l ' Car otChi Nac ( xtp ) oraongsde Raws z r p hos ne age .Tb l ej c 1 . t cx ac r pag . vatvel ct ' h sa narnat or 1 hourbef e addi m or or ng e.emon orl j ie l i uc me Mi nced pepper ofyourchoi t t t s ce. I usi hotpepper add conser i y f ng s. r ALA Use t bestqualt rp estt at you can . ppe s yourc c hoie K. l i on e Relnos( e 70) le pag . ' 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. 1mi c d j l en orpe r of n e aap o. 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.('( F S 'oMA'o S S ( #) RE H r D1 . i uie m W c p or g j ie u an e uc ! tp. Spi wi ps can use bel peppers.m i ed lc nc 1tp. l 4t omatlol chopped il .#nd. he iy. o are 2 cl ovesgari. Se e wih Flt Cr ke s( e68) ori ll i a pieol n. RAW F QDS FOR BUXY PEQPL O E . o ase 1rpeavoc i ado Bl end a1 i l ngredi s untldesi consi ency. i om oes 11 c c / ups hopped t 2 omat oes 12Tb. 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 . vatvel and l t sal m ari e f an hour bef e addi m or et he sa nat or or ng e.

i omat .':. 'v.ade.t F)z. p. 56 R FOOD5F BUS PE E AW OR Y OPL . 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.. ite er f Sel.a q.s oes oaked 1 mi es choppe 5 nut .l lc. ï z t t m ast 1cup al onds s m . al t mo gas r kq REFRI ALM O N DS là à) 't ED .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 . nc s lc W c s dred t up un. .m ake e yt ng.each c n. 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.orW tp. 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 . .l t e and cianto om oes etuc l r M i c d j l pe o.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.i al ostt es cooked. Q . oaked 8-2 hour 1 s ! c lmonj ie / up e 2 uc 12 covesgari mi ed.gari pow der . Fora f iy ora par y.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 .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. So ?c/ and nuty. ut nt ound 'c ps' 'hi ' Rere Al fid monds(e b ow) orM e ia Pae( g 59 se el . d W cup r oni ed on 1tp.

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

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

r o.maro am ort e and ho d ia r s jr hym .fes g at d gng r ar t r h uie .YPEOP F ?C LE 5t ) . A bl ender can be used i ead i you add wat t t n t nst f er o hi he pat e.mi ar l lc ncedsorW tp. M W FOOD5FOREU. Us asa di frv ggeso Fl Cr ke s ( e 68) t stf e p o e i r ax ac r pag . . 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. 2 c ss fowe 5e .Tb. ' o tlf eel y stcks avocadoes t at er i om oes or bel peppers'or as a l .pr eitpacked basi pat nool ot tc e. .j p ?. 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.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. y .. cayenne orm i nced hotpeppers t t e..bel pepper.y .bok l el y c y.cel ' . S e t& S CarotPa e: M i i by hand 2.pa se a orcl r M i i a ltl Cir Gi e ho r l yp nd/ iant o. oras a tli f No iRols ( e i pa ) ilng or r l pr v ous ge .. ch e rom yourne es fes j c bar Add 1 2 Tb. I you'e shor on tm e.rw t ni a ahi 1 c lm onj c Z up e a uie 12 Tb. 4 sr h. ot p. pr t d (e p g 32 up un l r e d5 J ou e se a e ) 2 Tb. base f one oft vari i bel or he atons ow.Nama shoyu 1l ge covegari.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. 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.Add 2 tp.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.. kF. Putal i edi s i o a f pr 1 ngr ent nt ood ocessor wil an S.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. x n ite tus ng r M ar nade t bi t i i o nd he ngredi s. o s uf Raws t f ome Rel lenos( e 70) pag . U se as a di or t o ast p. e p.( jBpj ERS . 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. V ATI SU N FLO W ER PATE LE .

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

r w ve s 1 l By dehydr i you rown f atng oods. t woul be a dehydr or..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. Usi a dehydr or i easy and f proof Si pl set t ng at s ool .or check your l ocalapplance sour i ces. 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. l y crackers and cooki es R FOODSFORBUS PE E AW Y OPL 61 .you 'lbe abl t avoi l e o d com m erci l dri f aly ed oods. urn t he m achi on. 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 . See page 88 f m aior lorder r esour ces. m y he t perat e t l05 degr em ur o ees.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. 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. est . 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. l Iwer t r f e o ecom m end any m achi f bus peopl i ne or y e.

62 R F AW OODSFORBUSYPEOPL E .

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. i her se. t up ppl uie tr s ci nnam on. ej c g apej c o a ej ce. . Use sold dehydrat sheet when dr ng sm al f t lke i or s yi l rui . 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 . 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 . 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. Li j untlsm oot l er. i bll keberres. r er Tr c Fr tLe her Bl opial ui at : end 2 cups ofm ango. banana. uca er appl uie r uie. at i dr about 12. Bananas and appl are easy.and 1 t p. and/ ki swih lc ofor ej ceorwat r or wi t up ang ui 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 .hours. t t nw er hcl hf Fr tofyourchoiessi ui c l ced Use lt l any f tyou' lke. l R FOODSFORBUS PEOPL AW Y E 63 . Fr young coconutm eat and young coeonutwat can be esh er added as wel.pi neappl e. p sw .kJ DRI Fau l b ? ED T I doesn' gefany si l l llt s. al quefr i h pouroutont sold dehydr or sheet and dehydr e untl o i at s. he ot ed r (. y. Ot wi use t sl t t ays. Turn your dehydr or on and alow fui t dr f 8-12 hours at l r t o y or or m ore . r ng ui or pe s wih 1c ofa ej c orwa e .of ar . .

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

f e urns out t stf ordr.. e .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. Dehydr e f 8-12 hour and t at or s.y l lke t s f r a.o j tus dte c c .cnnamon and 1 Tb. 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. 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.olve orfaxs oi i l eed l 1Tb. T/cfs efor l z ' f tess. 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 .hours or m or e or her 8 e untldl on t out de.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.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. 1m e bus )aslam . Dehydrat f anot 4.t yi.(r . 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 . shapi t cooki w ilrequ ie eiher r lng oo if j. at nt perectcooki shapes. UT BUTTER CO O KI zj N it i .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.. 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. RAW FOODSF BUS PEGPLE OR Y 65 . hen m ove cooki t sl t es o oted dehydrat t or rays. ng he es l r t oli and re.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. an y 5 ) ou' i hi l t ck Iuse f shapi cooki I your cooki dough t ri or ng es.ve act t hands. oom t emper ur at e 3 c m apl s up orhoney 4 up e yr 2 Tb.

i ' t èVE TABL KABOBS #a GE E Ser tpt a sal f Bar ve /ïh ad. 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.f l t 8 hour Rem ove r ngl s fom m arnade and or o s.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. i et r i pl on sold dehydrat sheet f 12. 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. / 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 . o o . 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. ght n he efi at veggi and dehydr e f up t 24 hours or untlas sof as es. e t e sh.hour oru ntl ace i or s or 20 s i crsp. 66 R F I F BUS P OPL AW OCDS OR Y E E .ftn.crNor Rols. at or o i t desied. Use any m ari abl nt ar nade ofyou r choi f om Chapt 4. Skew eryour em at e. he becue Porobelo. To reheat r ur col Kabobs t t dehydrat f l r . et n d o he or or hour.

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 . Alow t m ari e f 30 m i es t 24 hours l o nat or nut o (hel rt s r r.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.m i es bef e t ng.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 . ng he ze he dehydrat f l2.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. 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. s 6 Ser as a snack. 2. 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 .and easi lhsneak f o t er c nl he ci nema. 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. R FOODSF BUS PEOP AW OR Y LE 67 .hours.c nut and x edxofyourc c 4 ups s e hoie SAL N UT M ARI ADE: TY N Nama shoyu.ors a s tdis ved i w at e al sol n er Cr l e g ri.hours oruntldl . 1 ot her nu t 4.hours.

(x or ur .and i t i ng.t. pper ari al.and Chi l r i nese s. spi As Fa Crc er: Blnd wat wih Nama Shoyu. Fbr m or com pl favor you ean use a bl e ex l s.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.and s t ia r i uie. al Ialan Fl Cr ker : Bl wat wih t at t i ax ac s end er t om oes. 1 bed s ead t fa' seed goo ont sold dehydr or s pr he I . N o i at heet and s s i e wih yourehoi ofs t. l you use waxed paper however you f .f i veget es lke t at reduce t wat t 3 cups.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.or Chi nese s. 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.lalan prnkl t ce al i t i seasoni ngs.pi s ce.Noï yo ino pt . abl i om oes he er o Dehydrat f 8-12 hours.cayenne.l n j c . I you don' have enough sold dehydr or at f t i at s e sf al t g o yo g .garlc powder.ce. m ustwat yourdr ng tm e caref l and rem ove t ch yi i uly he cr acker fom t paperafer about 3. 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 .hour m or oruntlcri oted r e or 8 s e i sp. 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. 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.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.zucchi . 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. r l i l ciant o. i lx a k s e an er t emo uie 68 R FOOD5 F BUS PEOPLE AW OR Y . oak 1% seeds as descri above.hours. s t.peppers.g lc. ni garic Ialan seasoni fesh basi olves bel peppers.garlc.

f i s o es. Add t garlc and olve oi t t nut and process or t he i i 1 o he s.or pound t hem i a n m or ar. pound untlbl i ended. - 5' t O 6'6)PE TO-TUFF D VE TABL .mi ed r h lc nc l cup c / a hopped parly se 1 cup c / a hopped fes basl r h i 1Tb. od st e v sp'sh l c 13 c pi nut.J / up ne s oaked 1 20 m i es 0nut 2. l anot iem i dehydratng att sam e tm e. 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.' î . z e ece t i l gar sh w ih w hol pi nut anc sel e w ih w hol raw olves. Gradualy add t gr l he eens and pul se chop or pound untlfnel chopped.put t f her t s i he i he pest veggi on t botom . ni t e ne s l a? t e i RAW FOODSFORBUSYPEOPLE 69 . 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. fk These m ake gr hor d' eat s oeuvr es. X t ' : 1 SPI NACH PE VrO: s tt e 1 cup ofc ubsiut . S J E GE E S . 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. 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. (. Sal t t c.cl 3 ovesfes gari. Oh and a go pe odes r e e gari.olveoi i 1 Pi ofs t nch al V %. 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 .

ong he ndent i l hwi atons engt se. l i ot nt hree or f st i al t i our rps. Rem ove t seeds.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. 70 R FOOD5FOR BLSYPEOPL AW I E . i or These ar greatsenr wih col Cream y Tom atlo Sal e ed t d il sa.choose f r e nd o Anahei peppers. 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. 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.hours. m a on t m i sde ( e 55) o wih So Cr am ( ge39) de he l i pag d . l you7e notsur what ki ofpeppert use. l you'e ser ng guest use a vari y ofpepper of m f r vi s. r t ur e pa . To reheat dehydr e col Relenos f one hour or 8 at d l or m ore. et s varous col s. Fi)each l l pepper orzucchi st p wih M exi Pat and dehydrat f ni ri t can e.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. e or 6.

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.lt ast knch and di nner and stl be eatng bet er t il i t han you everhave i n your lf ie. T D ESSERT S You coul eatany oft f l ng dessert f br d he olowi s or eakf . Dessert ar our fi s e rends. n ur B ut neverf ear.C H APTER 8: A LM O S EFFO RT LEC.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 .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. Thi chapt w ilhave you on a healhy s er l t cou r i no tm e. 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.

72 RAW F ODSFORBUS PEOPL CI Y E .

get he o d lee e son Thi m crncf i/-ï i f l f n tr jl or s à tec.lm on j ie e uc 1tp.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.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. alo ng t l lwi he emonj c t s t t f i. 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 .dat s e ugaroragave s up yr W tp.i f s-ulo at al av .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. u i 4 rpe appl . lc 2 Tb. 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 . 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.Q cl xxAMox S w E y T TE D Rul For t c oke )l lss v r i . 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.orpe i es s aches sied .or 4 s ange z t es 2 Tb. R FOODS F R BUS PEO PL AW O Y E .pear.

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

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 . l ur e e or hi l ! 4 c gr ups ound wal s nut 1c gr up ound c hews maca as . dami oral onds as m 1c s l erand/orpumpki s ed. R FOODS F R BUSY PEO P AW O LE . 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. 1 al oget separat y. 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. k 1 1 . 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. t' / 1 x . Refi at i a short r angul cont nerf at l rger e n ect ar ai or east3 hours.. . 7 I N RVA N A BARS Rolup yo slev sf t stne. 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.eiherwih a whi ori a f pr el t t sk n ood ocessor.and t hen cuti o bar l s raw candy! nt s.so spend som e tm e realy m ashi i al t her. 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.

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. 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. ! -1 c wat / 4.v niae rd ( tona) a l xta op i l l M EXI CAN CARO B S AUCE: Add 2 t p. 'N En o Jlyour au i t or(/ -r 'o r vgrx t.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) . Thi m akes a healhy cr er f any beverage.r c hew buterO R ! c cas w s s aw as t 4 up he . er f he s oo hi PAH/FO ODS FOP HUSY PEOPL ' E . up 6 er I TANT ALM ON D M I NS LK: 1Tb.' YctI STA NT CREA M ER --. i v oc u l op i l 2Tb. oaked 30 mi n.u u.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. 1c r car pow der up aw ob 1 c pit s tdat .r al aw mond buter t F cup w at a er Bl untls11 h and cr end i 100t eam y. u L ' RO B SAU CE BICA Thi goe t e/onj tabo q/ f n ? s s / / us p ut w hfj..

m oaked 8 hr. ngr ent Top wih W hi t pped Cas w Cr am ( e79)i de ie he e pag f sr d.i ed up t 30 m i e. ei oak o nut 2.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 . er r oc 2 t p.bl t nut and wat or end he s er j cefr t untlt l s o h. i nly m ot f e ng he e t he i edi s. y ) ) l # ( 6 dat . oc . 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.vanil e r t s la xt ac 1tp. .oral ondsJ up s oake n.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.vanil ex r i la t ad BANANA BAS PUDDI ED NG: 1rpe banana i <yL .)CREAM Y PU DD I G S J: ' # N zt tct b lz zl) anana anJ so tnut make c e puddigs.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. i amon ( ton ) s cnn op i al NUT BM ED PUDDI NG: 1c ca hew ss d 30 m i . i i endi For t nut based puddi he ngs.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.t . s W c p wa e. R AW FOO DS F R BUS PF PL O Y O F . 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 .beor addi t r s oft ui is .

Ti Peelbananas bef e f eezi p: or r ng.al 3 mond buter t 2 Tb. a a ob r opt ) on 12. Add a f i ent i h ew ce cubes i desi f red.. 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.cup w at /1 er Bl a1 i end 1 ngredi s untlsm oot and creamy.Tb. 2.t ni 3 ahi 1Tb.hone oragave S up es y yr Das ofvanil extac h la r t 3.)H ALVAH SH AKE sgy . t' ' CARAM ELAPPLE S ' * HAKE .r) . l ngr ent i h 78 R FOODSF BUS IECI é AW OR Y D TL .al ond buter m t 1fes orfozen rpe banana r h r i 2 dat vor1Tb. n 1c a pl j ie up p e uc 2.O R 3 pit J tda e..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 ..Tb rw c r powde ( i al 4 . Deccdencc d ( gl l n z ass. ' 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.mapl S up.Tb. 1appl cuti chunks e.

M eatand w at fom oneyoung c onut er r oc 12 Tb.or t com pl ent ng or ert o em fesh ber es or slced bananas.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 . Bl l ne he s er uie ist enc untls11 h and cr y. 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.dat . Use a spat a t scrape t ent ul o he si oft bl des he endera f tm es durng bl ng. Be patent ew i i endi i and m ake s e i get r sm 00t ur t s eal h. 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 . 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 .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 . 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. Add t dat t ata tm e.' * ' 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 .and i 100t eam he es wo i t hen t r ai ng i he em ni ngredi s. 2 as .h. Thi i a healhy t s s t oppi f any dess .

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

shi d a ik z r/ uf bagf e r smo hne s.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 . 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 . Usi a nut m ik bag i stl ng . The la t f ng. oaked over ghti 2 c wat ni n ups er 2Tb.agave s up orhone 3 yr y 1tp.oot bever or sm h age. Us r c aof a n fa one c ppucc'o! Usea h -nfk c aw ac or ew.l f ng.and m aca. or xta ot s U c r cac beans s a up aw ao . n ac ac I. eo t t i pl e ofc ao beanr ase.oryou can w ar i t llx l he m t usi a doubl hoier. Take your tm e w ih t nu tm ik bag.l i r ner o em he i pi eces. 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.lke m any bus peopl you have a t e f speci t cofee f i y e. Si pl bl al i edi m y end l ngr ents..addi t r oft i edi s.vanil sal .pur vanil extac s e la r t Pi ofs s t nch ea al 2 Tb. 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.c hew . Axlm r 9 *t t cAcAo L IIE A'' '' -v. squeezi genty so as nott t i.Tb. end l heatofa Via-k i wilw arm t beverage.i udi ng he est he ngr ent ncl ng s weet ener. R F AW OOD5F ) BU3 P L (R Y EOP E 81 . 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.m ac as adam i oral ond buter a m t 2 Tb.l s il r ecom m ended f a super.t .. i yo l n o hi ih alhy t natve l ot n c e b r t d c ao. 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 . u' e j y t s rc he t aler i .i usi Bl wel. Ret ng l o ear t urn t lqui t t he i d o he bl ender.i usi i t he . ATIE: ac up er t tong ea.t niorhemp s ed buter ahi e t 2.

82 RAt E P ! OODSF BJ YP OP E / OR IS F L .

R ESO U R C ES * I D EX N R F AW OODSF B YP OP E OR US E L 8 3 .

84 R FOODSF(RBUS PL E Aw ) Y OPL .

1. l d cftn o f Br e. O wen .Ph. Wi mor Ann. Mucusl Di Healng Syst . N.H I Y RE M M ENDED GHL CO NeverB e Si Agait H ealh i a ck ': t s Choie. The Su//oc DitSuc e s Spsl r. ww be t com Orcal 1l 8002503063 RAW H E TH I J RATI N AL N PI O Am eri Nat alHygi Soci y. s SC. yondhealh. Dr. i woc at et alh ' ycm. ih s t Aehi ever s. ? Sz kel Edmond Bor e y.El ne. The Lii Fo dsLiesyl Br vng o f t e. pr son e or a tc D i ond H ar y. De es i Fr ef J/ . z eventB r eastCanc ! er Di o Har e and M arl Fif rf J. eve. W al ker. Nat alNppl 'The Prstne t/v/ol t .Bob. W heat ass:Nat e' Fi gr ur s nestAf icï ecd ne. 1T4.Paul Raw Know l . Raw Pow er:F ufdf Stengt a/t M uscl l i ng r h l: d e Nat aly.. Eatn /l Beaut f i i g -r c p.N . Sfps l Raw Foods:H ow t S pc Ftur ct i 2 e o o àd l zctd ï) t Cooked Food. k ant t Cobb. . Ni son. îe set pel f Peace. deaux t a T t Es te Gos o r ns. C . Cous ens. D om . Fo7 Can Pr am ve . k Halm oon. ( alh Co muni a i .l ) 2002 He t m c tons nc. ur cnc. A. et nol ess et i em Engel Ci ./ïz r Cous ns. . enda. Spr s:Tle M iacl Food. . Roger' Aecopel . ur l Bogdanovi R uza. i i it! . The Cur i Jzt Cause.Dr The Hl r esDi and He t Fr jrt g e. Bec e Younger m Sc.Lii He t am nd. e i D. o W ole Dav d.h l DS.t o ftm te t M eyer t St . ' Ehr . i . . D ous .R . f d zb s e cs grl - R F AW' OODSF BUS P OP E OR Y E L g5 ./o/ AI s . Or f der rom w'r . God' W '//t Llï ct H ealh. . f a.G eor km ge. Lii gFo uc ai vl odsforRadi Healh. s c.G abrel M . ndy. Ari St ln. .Hygei PI D.Gabrel M . eve out t r e M eyer t St owiz./0/ l t n ur c l Pn t a nf l Ki he z mc! ngdom .HerbertM . Consci J cf/p. p Shelon.D .Ar d. Wid Healh:Lessons i Nat alW'/ncss.Nor an. edge 1:Jzer kt/ ult Healh 1 ht p/ t. t o vc J vng alh. i otz fzy h tccr l l M al us. v y i yn. W ole D avi . ch D e s ? he Bout enko Vi ora. owiz. The Nat alHygi can ur ene et ur ene ff -andhook.fecrzHoz tlChoose l c ? v c t By Raym ond Franci M . ephen. PrmalAf /cr/j fza Afli r W ord.

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l lz ff t . ?l tfSoup so q/?or( Nut2 Br l occolSbup / i Avocado Sobps t z vocado Cd ws Soup q l r /tocct Gr Soup . eam il Sal Fr Tom at sa.E y ll qnc Puddl al ngs NutFtcc zlkngs Relenos l l tawsom e SALAD DRESSI NGS Avocado Dressi ng AvoTom at Dr ng o essl Ranch D r ng essi Tahi Dr ng ni essk Vj m grett s n e Basi W rcf cte c lrgr t Cr ? 1 W laï crc ea n 7 k gr f Ras bev Vi gr t p ry nai ete Sal G ar shes ad ' nl SALADS Bel PepperSal l ad Cauli orange Sal ad Chi nese Cel Sal ery ad CoolM i Sal nt ad Jo da s Sl ke Sa ad r n' ac r l Pi neappl W al e dorf Sprout LentlSal ed i ad Taboul Raw esom e i Sal Cr y Tom atlo sa.nlr u f 7 RealFr /Soup uf Wol fSo p doî u 24 28 27 26 26 30 'om at Soups r o Chuthj Fom tf Chtï lï q zo l Crcm o To o e f mat Go. lê lo een A tocaco A'x Soup p f f e A vocado Stup p Bor scht A upftrg Bor àlt scht Jup RorFtr z ce îasc/t CoolCucum berSoup Corn Chow der.Gczpacho Go t RealFtplpt Sou p?t o p Soui Cream ' Spagheti t Sjrouts Dem ystf ed a li Sweet Seed Bars Sweet Spreats l Veget e I abl kabobs W hi pped Cream Appl Cr x e ctm Casl w Cr w ean' CocotutCv l t eo n Lem oï Cr n ï ea' Orc/ge Crecp ïà n 39 38 32 64 74 66 79 78 Nuty Ca ùlwe t ul o r Jl Altond Soup ?ch tk 90 R FOODS F BUS PEOPLE AW OR Y .Fres h Cur y Coconut Soup r Frui Soups t EZ &?ui Sot 't z p 46 50 50 47 F' torli?e So p ui. esh o SHAKES Caram elAppl Shake e Hal Slake vah a Jordan' PowerShake s Orange Pecan Shake SOU PS Al ond Soups m M i .Puddi ngs Alcctdc Jtdt ngs pl ..

Cont i on. q . & & # Love.aw f r oodror ypeopl c f bus e. në J & . . th..om I udes ncl : Aut Bi hor o Book O r i l or aton derng nf m i O rgi Aril i nal tces Updat çon Fut e Pr ec' e.CA 921 0056 64- RAW F OODSFol BLSFCEOPV ? / J E 91 .. Heal Cr viy. eati t r buti Vii t w ebit f bus peopl st he ie cr y e: w w w . ur oj l s PI : u5 Q ui W eb L nkq ck i t t r our esand pr o he es c cduc syou need m os! t t M aii Addr s lng es : J dan M aern or i PO Box 40056 5 Di an ego.

F i or a i about s or nf m t on unga ng. s ar i com 92 R FOODS F BUS PEOPLE AW OR Y . zi st w w w . s aw ood ent i t husas and s unga I ng i 5 Di zer i vi n an ego.ABO UT THE AUTH O R J dan M aern hol a degr or i ds ee i Phi ophy f cm n l os r M i gan S at Uni qt qhe i a r f chi t e ver iy.cl healng.vii . e he been a c r butng w rt f Ze ont i i ier or ngerv news a m gazi ne.Calf ni w her 5 ha5 ior a.

* * @ * f ood.and i ac eptng i-Ial m ys f n c i t i gn el w ih t gener ener esoft Ear h t he ous gi he t and S un. br . .@ @ @ @ @ * @ * @ @ @ @ * * @ @ * @ @ @ * @ @ * *@ @ @ @ * : @ @ @ A W FOO D BLESSI NG @ * @ * @ . * @ @ @ . t @ * @ @ * * @ @ * @ @ * * @ @ @ . * * * lgi t ve hanksf t r w nut i si t s or he a rent n hi f ood. . * * @ @ * @ * * * @ * * @ @ @ * @ @ * @ @ @ @ @ @ @ @ @ * * @ R V FOODS F R BLIF PEOPL AY O S E .w hi Idi tand abs b easl ch ges or iy.w hih lac eptopenl j uly c c y. . . @ * @ @ * @ @ * @ * @ @ * @ . lgi t ve hanksf t sf or hi ood a5a t cf ool m y i enton t m anies m y ow n nt i o f t Sr t ong. lgi t ve hank f t Ivi ener oft s s or he i ng gy hi f ood. l Igi t ve hanksf t di ne il i of or he vi luson t sf hi oodsr es i a5i doest epr entng t he i i t c m i ener ofw hih lam a nfnie os c gy c par . om orabl @ * @ .vi ant c f t e body. oyf l and rght i eousy. Igi t ve hank f t nours ent oft s s or he ihm hi .

IlL31 ZI-ï1 I-1ko Bq. I: .1 Nl 1a X o 1 $11. I tu î 'V I . N O .R AW 1 (1S AlE H FLPI G J )7 t . IIIN G Fol I .A -t? . U S 95 9 781411 61 8567 .'r .' ARF. TH OU SAN D S OF PEO PLE ACI IEVE I O PTI UM I IAL'I M ' T F I.vol!w . I 1 1s Boo I i A KE s 1l EA s'.

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