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50 Raw Food Recipes
By Audrey & Matt First of all, thank you for being you, driven by such a curiosity on the raw food diet and all the diversity of dishes this way of eating brings. You are about to discover more secrets of a raw food kitchen. You may: - already be following a raw food diet (100% or less) - know about raw food and want to learn more about how to prepare certain dishes - be completely new to it Regardless, this book will get you through 50 delicious raw food recipes as it should be eaten leading you to a life that you can enjoy fully. These are 50 recipes of 100% vegan food that you can enjoy without guilt and which are actually good for your health. You can eat tasty meals everyday without putting on weight. You can have deserts that don’t make your insulin spike in your blood stream. You can enjoy creamy dishes even if you’re lactose intolerant. You can still eat ‘pasta’ and be gluten-free!
50 Raw Food Recipes by Audrey and Matt ©
Matt and I switched to the raw food diet about 2 years ago, as an experiment. I did not expect to see such a change in my body, inside and out. Now, I can truly say that there is no way I will go back to my old eating habits. Few examples of my health and physical: - acne in my back disappeared - weight loss and no more water retention - clear skin: no more black heads on my nose - no longer constipated, ever! There is so much more. I will tell you more about it at another time. To me, there is nothing more important than health. What you put in your body has a direct effect on how you look, what you feel, how you think and what you do. Processed and junk food are too easily available and marketed outrageously, it is difficult to follow the path of health. That’s why we want to share our passion for healthy and real food with you and make you aware of the infinite possibilities that the raw food diet allows. In the raw food diet you will find only: - vegetables - fruits - nuts and seeds - seaweed In the raw food diet you are avoiding all the “bad foods” which are unhealthy for you: - dairy - gluten - animal products - refined and processed food When eating or juicing raw food you will need to choose organic food as often as you can in order to eliminate: - pesticides, - herbicides, - synthetic fertilizers etc These chemicals are harmful to your health. And you wouldn’t want it anymore once you realize that organic products may be tastier and more nutritious. With the raw food diet, you are making the most of the “good foods” by not heating above 115degrees. In fact, you are dehydrating instead of cooking the food. Why is cooking above 115degrees bad? Several reasons: It destroys enzymes. Enzymes are essentials molecules in the digestion process and the absorption of food nutrients It changes the molecular structure of the food. The food then becomes unrecognizable by the body which triggers a defensive reaction by sending white blood cells for protection It destroys the nutrients of the food
50 Raw Food Recipes by Audrey and Matt ©
: without enzymes or nutrients. Raw food is the ultimate diet for achieving and maintaining good health and ideal weight. Your tendency is to eat more that you should really be eating. i. The satiety feeling we have is caused by the body’s demand to have enough nutrients to function for a certain period of time. a great well-being and staying young so go ahead and immerse yourself in the kitchen with all the recipes you are about to try! Enjoy! Audrey 3 50 Raw Food Recipes by Audrey and Matt © . you are making your food “dead”.e. your body will keep on telling you to eat until it feels it gets what it asks for.By cooking the food above 115 degrees. With food deprived of nutrients and enzymes.
33 p..40 p.Mascarpone Pasta – I Feel Italian ………………………………. 13 ..Stuffed Peppers .I Am with you ……………………………..Green Smoothie – I Am Green …………………………………… 28 .16 p.Raw Maki – I Am A Geisha …………………………………………… p.Butternut Squash Soup – I Am Beautiful ……………………… 8 . 9 .36 p.14 p.Spaghetti Alla Marinara – Che Bueno ………………………… 19 .42 p.11 p.27 p.Raw Coleslaw – I Am Joyful ……………………………………….I Am Delicious ………………………… 3 .Audrey’s Salsa Salad – I Am A toreador .Kale Paradise – I Am Powerful …………………………………… 14 .22 p.8 2 .Gazpacho .Raw Broccolis Delight .43 4 50 Raw Food Recipes by Audrey and Matt © .24 p.Pad Thai – I Am Luxurious ………………………………………….10 p.Raw Chocolate Drink – I am Shinning ………………………… 29 ..15 p.Lemonade – I Am Summery ……………………………………….Carrot & Ginger Soup – I Am Warm …………………………….Table of Contents 1STARTERS 1 .20 p. 27 . 22 .French Fries – I Feel French ……………………………………….34 p.Veggie Stew – I Am Beautiful ……………………………………. 15 .I Am Exotic ………………………………… 3SALADS 11 ..Carrot Salad – I Am Tanned……………………………………….Mustard Tagliatelle . 17 .Raw Falafel .Simple Green Salad – I Am Light ………………………………. 4MAINS 16 .Tabouli – I Am Full of Life …………………………………………. p. 24 .23 p.29 p..9 p..Mashed No Potatoe – I Am Yummy …………………………… 23 .Thai Coconut Soup .31 p.Mushroom Soup – I Am Real ………………………………………. 5SIDES 21 .12 p.17 p.30 p.My Green Drink – I Am Fresh ……………………………………..……………………. 5 . 4 .I Am Joyful ……………………………………….Couscous – I Am Grateful ………………………………………….21 p. 30 .Chili Con No Carne – I Am Hot …………………………………… 18 ..I Am Florishing …………………………………………… 7 .26 p.39 p... 25 .Strawberry Shake – I Am Sweet ………………………………….. 12 . 10 .Kale Salad – I Am In Paradise ……………………………………. 20 .35 p.41 p. 6DRINKS 26 .I Am Bellydancing …………………………………… 2SOUPS 6 .18 p.37 p.
p. 43 .53 p. 32 .Salted Butter – I Am Relaxed …………………………………….59 p.Onion Bread – I Am Original ……………………………………. 39 .Crumble – I Feel English ………………………………………….50 p...61 p. 49 .62 p.Vanilla Yogurt – I Am Onctuous ………………………………… 10SAUCES 46 .58 p.Raw Sweet and Sour nuts – I Am Nuts ………………………. 40 – Kale Chips – I Am Greedy ………………………………………….Cesar Sauce – I Am Creamy ……………………………………….Raw Brownie – I Am Delicious …………………………………… 35 .Raw Chocolate Truffles – I Am A chocolate Expert …….Raw Chocolate Mousse – I Am Divine ……………………….Crunchy Fruit Salad – I Am Fresh ……………………………….67 p.Rainbow Tart – I Am Delighted ………………………………….45 p.55 p..54 p. 34 .66 p. 37 .65 p. 48 .Mango Chutney – I Am Spicy …………………………………….7DESSERTS 31 . 42 .Mustard Sauce – I Am A Warrior ………………………………. 50 . 44 .Cookies .Scones – I Am Fabulous …………………………………………….I Have Energy …………………………………………….Raw Pancake – I Am High With These ………………………. 9BREAKFAST 41 .68 5 50 Raw Food Recipes by Audrey and Matt © ..52 p. 33 .49 p. 8FINGER FOOD 36 .56 p.Bread – I Am A Baker ………………………………………………… 38 . 47 ..60 p.48 p. 45 .Persillade – I Am On Holliday …………………………………….Raw Crispy Crisps – I Am Free Of Junk ……………………….64 p.47 p.
Glossary 1c .one table spoon 6 50 Raw Food Recipes by Audrey and Matt © .one tea spoon 1TS .one cup 1ts .
1 .I Am with you 5 .Raw Maki – I Am A Geisha 2 .I Am Delicious 3 .Stuffed Peppers .Mustard Tagliatelle .Raw Broccolis Delight .I Am Bellydancing 7 50 Raw Food Recipes by Audrey and Matt © .Raw Falafel .I Am Joyful 4 .
Raw Maki . This will make the “rice”. Put the makis in a plate with tamari sauce. With a sushi maker. Enjoy! 8 50 Raw Food Recipes by Audrey and Matt © . put some rice and carrot and avocado sticks. Peel the avocado and the carrots. Add a handful of cashews. on a nori sheet. 1 Ts tamari and 1 Ts of oil. Roll the nori sheet and cut it in 3 or 4 to form the maki.I Am Geisha Ingredients 1 big parnsip 1 avocado 2 medium carrots nori sheets wasabi and ginger tamari sesame oil (you may also use olive oil) 1 handful of raw cashews Know How Now Peel the parsnip and cut into small pieces them into the food processor. Process it.1 . Cut them in sticks. Set aside in a bowl. wasabi and ginger.
Once the broccolis are ready. Marinate to soften for about 10 min. about 2cm of zested ginger.Raw Broccolis Delight . Put in the dehydrator for 1 hour or 2. Add some water to be able to mix. and the juice of the other half lemon. 1/2 a chilli. juice of 1/2 a lemon. and 2 Ts tamari. Mix the broccolis until covered with sauce. 1 Ts tamari.I Am Delicious Ingredients 5 little heads of broccolis fresh and pure juice of 2 lemons tamari olive oil apple cider vinegar tahini chilli ginger Know How Now Wash the broccolis and cut them into small pieces. Drop 3 Ts of tahini in a blender. Enjoy! 9 50 Raw Food Recipes by Audrey and Matt © . put 3 Ts of olive oil.2 . pour the sauce on top. In a bowl. Prepare the sauce while waiting.
3 . Cut the bell pepper in half.I Am Joyful Ingredients 3 bell peppers 1 avocado 1 tomato 1 carrot a bunch of parsley chili pepper Know How Now In a food processor. Enjoy! 10 50 Raw Food Recipes by Audrey and Matt © . Process until it forms a puree. Add some parsley and chili to your taste. carrot and 1 pepper.Stuffed Peppers . Serve with a green salad. the tomato. Pour the mixture on the inside the half bell pepper. place the avocado.
Wash and dry the dill and put them on top of the tagliatelle. Mix the lemon juice with 5 Ts of olive oil. Stop peeling when you come across the center of the cucumber where you find the seeds. Add some shelled hemp seeds. Enjoy! 11 50 Raw Food Recipes by Audrey and Matt © .4 . add mustard to your taste. optional) himalayan salt Know How Now Peel the 3 cucumbers. This will serve 2 people. Pour the sauce.Mustard Tagliatelle – I Am With You Ingredients 3 cucumbers fresh and pure juice of 2 lemons a bunch of dill shelled hemp seeds olive oil (mustard. This will make a nice lemon sauce. Take a peeler and peel the cucumbers into thick tagliatelle. If desired.
You can serve with hummous.I Am Bellydancing Ingredients 1C soaked cashews 2 carrots 1 clove of garlic fresh and pure juice of 1 lime cumin himalayan salt cayenne coriander Know How Now In the food processor. Dehydrate for 6 to 12 hours. put the cashews and the carrots. Shape the mixture to small balls and put them onto a teflex sheet. 1 ts of cumin. Put the mixture in a bowl and add the lime juice. depending on your taste. 1ts of cayenne pepper.5 . Enjoy! 12 50 Raw Food Recipes by Audrey and Matt © . turn the clove of garlic into a paste and add it to the mixture.Raw Falafel . With a zester. 1 ts of salt. You may also add some coriander and other herbs such as parsely to your taste.
I Am Florishing 7 .I Am Exotic 13 50 Raw Food Recipes by Audrey and Matt © .Butternut Squash Soup – I Am Beautiful 8 .Carrot & Ginger Soup – I Am Warm 10 .6 .Thai Coconut Soup .Gazpacho .Mushroom Soup – I Am Real 9 .
Gazpacho . the other half of the bell pepper. Serves 2 and you will want more! Enjoy. 14 50 Raw Food Recipes by Audrey and Matt © . cut 1 avocado into small pieces. You may add water to achieve the thickness you desire. Put in a bowl and pour the soup on top.6 .I Am Flourishing Ingredients For the gazpacho: 5 tomatoes 1/2 bell pepper 3 soaked sundried tomatoes fresh and pure juice of 1 lemon 1/4 C soaking water from the sundried tomatoes 2 Ts Olive oil 1 ts hymalayan salt 1 ts pepper optional: zested clove of garlic For the garniture: 1 avocado 1/2 bell pepper 3 tomatoes Know How Now Blend all ingredients of the gazpacho in a high speed blender. 3 tomatoes. For the garniture.
I Am Beautiful Ingredients 1 butternut squash 3 Ts tamari pinch of salt 1/2 stick of celery 1/2 c olive oil 1 c mineral water 1 ts curry powder Know How Now Peel the butternut then cut it into small pieces. Blend some more. Enjoy! 15 50 Raw Food Recipes by Audrey and Matt © . When the mixture looks like a puree. Blend all the ingredients. except the water. add warm water until you achieve the consistency you desire. Warm up the water a little bit (not more than 46deg c) and pour it in the blender.Butternut Squash Soup .7 . in a high speed blender.
Mushroom Soup – I Am Real Ingredients 3 C of mushrooms 3 Ts olive oil tamari fresh and pure juice of 1 lemon 1 garlic clove 1 Ts honey 3 Ts almond butter handful of cashews 4 cups of mineral water (you may also use fresh coconut water) Know How Now Cut up the mushrooms and marinate in olive oil and tamari for 2 to 4 hours. Add water and/or pepper to your taste. You may serve it cold or warm (not more than 46degC). Enjoy! 16 50 Raw Food Recipes by Audrey and Matt © .8 . Sprinkle the mushrooms you set aside on the soup. Blend the remaining ingredients.
9 - Carrot & Ginger Soup – I am warm
fresh and pure juice of 8 carrots 1 avocado 2 Ts olive oil red chili 1 Ts agave syrup pepper and dash of himalayan salt
Know How Now
Prepare a pan with water. Blend all the ingredients then pour it into a glass or bowl. Put it on the pan you prepared. Heat until the water in the pan boils. This should heat the soup. Serve with some coriander and/or chives. This is a perfect Autumn starter! Enjoy!
50 Raw Food Recipes by Audrey and Matt ©
10 - Thai Coconut Soup – I Am Exotic
For the soup base:
Fresh and pure juice and flesh of 2 coconuts 3 ts tamari 1 small chilli pepper 1 Ts olive oil 1 Ts curry 1 stick or 2 of lemon grass 1/2 avocado
For the garnish:
1 tomato 1 bunch of coriander/ cilantro few leaves of mint 1/2 avocado 1/2 Portobello mushroom
Know How Now
Blend all the soup base ingredients. Set aside. Cut the portobello, the avocado and the tomato into little squares. Pour the soup base in a bowl. Sprinkle the garnish. Serve hot and enjoy!
50 Raw Food Recipes by Audrey and Matt ©
11 - Carrot Salad – I Am Tanned 12 - Kale Salad – I Am In Paradise 13 - Kale Paradise – I Am Powerful 14 - Simple Green Salad – I Am Light 15 - Audrey’s Salsa Salad – I Am A toreador
50 Raw Food Recipes by Audrey and Matt ©
1 Ts of olive oil and some pepper. Then chop the coriander.11 .I Am Tanned Ingredients 4 carrots 1 avocado 10 to 15 radishes 1 red bell pepper bunch of coriander Fresh and pure juice of 1 lemon 3 Ts apple cider vinegar 1 Ts olive oil pepper Know How Now Wash and peel the carrots and make some spaghetti with the spiralizer or a mandoline. 3 Ts of apple cider vinegar. Enjoy! 20 50 Raw Food Recipes by Audrey and Matt © .Carrot Salad . Mix the salad together with the sauce and serve. Cut the avocado and the red bell pepper. Put everything into a bowl with the lemon juice.
zest some garlic and add a dash of lemon juice.12 .Kale Simple Salad . Mix. Blend the whole mixture so the kale is covered with the avocado sauce. Enjoy! 21 50 Raw Food Recipes by Audrey and Matt © . Then add the rest of the ingredients and serve with some raw bread sprinkled or on the side. Add the kale salad first. mash the 2 avocados.I Am In Paradise Ingredients kale 1 carrot 2 avocados 2 tomatoes raisins pickle fresh and pure juice of 1 lemon garlic Know How Now Remove the core of the leaves then wash and drain the kale salad carefully. In a bowl.
Throw some walnuts and raisins in. mix and serve. cucumbers. Remove the center of the kale leaves. dried tomatoes and apple in small pieces. Chop the leaves.13 .Kale Salad – I am powerful Ingredients Salad 1 kale 2 tomatoes 5 sundried tomatoes walnuts raisins pumpkin seeds cucumber 1 apple Sauce 5/6 dried tomatoes 3 tomatoes 1 Ts agave 2 Ts olive oil 1 cup of water pepper 1 ts of paprika Know How Now Blend all the sauce ingredients. Set aside. Add them in the salad. Cut the tomatoes. Pour the sauce on the kale and mix well until every bit of kale is covered with sauce. Enjoy! 22 50 Raw Food Recipes by Audrey and Matt © .
Simple Green Salad .I Am Light Ingredients spinach rocket salad 3 carrots 3 tomatoes 1 avocado 1/4 cucumber Know How Now Wash the salad and cut in smaller pieces if desired. For this salad. You may peel the carrots into “tagliatelle” if desired. the Simple Green Salad Dressing(put page here) is recommended. Put in a salad bowl and set aside. Chop all of the others ingredients.14 . Pour the sauce on top of the salad ingredients and mix until it’s good to eat! Simple and green! Enjoy! 23 50 Raw Food Recipes by Audrey and Matt © .
Mix. Enjoy! 24 50 Raw Food Recipes by Audrey and Matt © . Add some balsamic vinegar and olive oil.15 .Audrey's Salsa Salad Ingredients 2 avocados 3 tomatoes 5 dehydrated tomatoes 10 little pickles rocket salad Know How Now Chop all the ingredients in tiny bits.
Pad Thai – I Am Luxurious 25 50 Raw Food Recipes by Audrey and Matt © .Mascarpone Pasta – I Feel Italian 20 .Chili Con No Carne – I Am Hot 18 .16 .Spaghetti Alla Marinara – Che Bueno 19 .Veggie Stew – I Am Beautiful 17 .
16 . 1 pepper. 1 stick of celery. 1 big pepper (yellow. If you want to serve it warm. a bunch of parsley. sun-dried tomatoes. You may also serve it cold. 1 carrot. 2 tomatoes. Chop 1/2 avocado. 1 stick of celery. a big bunch of spinach.Veggie Stew – I Am Beautiful Ingredients 1 cucumber spinach 4 tomatoes 2 big peppers 2 carrots 1 avocado 2 sticks of celery 1 Ts raw honey sun-dried tomatoes parsley himalayan salt Know How Now Wash all the ingredients. Add water depending on the thickness you want. Pour the soup on top. and 1 carrot and put in a bowl. 1/2 avocado. 1 Tsof raw honey. Blend and set aside. red or green). Blend the cucumber. Enjoy! 26 50 Raw Food Recipes by Audrey and Matt © . and some salt. add warm water when blending. 2 tomatoes.
17 .Chili Con No Carne – I Am Hot Ingredients For the vegan carne: 1 cup of almonds 2 medium carrots 1 portobello mushroom 1 stick of celery 1/3 red onion 1/2 red bell pepper For the chilli sauce: 1 cup of sundried tomatoes (soaked for 1 hour minimum) 2 cups of soaking water from the sundried tomatoes 1 Ts of honey 1 Ts of olive oil 1 ts tamari 1 clove of zested garlic 1 bunch of fresh oregano 1 ts of cumin 1/2 ts of paprika 2 ts of apple cider vinegar 27 50 Raw Food Recipes by Audrey and Matt © .
Mix until you achieve the thickness of a chilli con carne. Cut the mushroom into small cubes and mince the onion.Know How Now For the vegan carne: Soak the almonds in water for at least 1 hour. For the chilli sauce: Blend all ingredients. You may put it in the dehydrator to warm the dish a little bit. Enjoy! 28 50 Raw Food Recipes by Audrey and Matt © . Transfer all the prepared ingredients into a large bowl and set aside. Chop the carrots. Put on a plate and pour the vegan carne. Drain and grind the almonds in the food processor for 5/10 seconds. celery and red bell pepper. You make tagliatelle with a peeler or use a spiralizer to make spaghetti. Take the bowl with all the ingredients from the vegan carne and pour the chilli sauce on it.
Spaghetti alla Marinara .18 . Cut some courgettes in a spaghetti shape with a mandoline or a spiralizer. You can warm the marinara up a touch if you like it warm. Enjoy! 29 50 Raw Food Recipes by Audrey and Matt © .Che buono!! Ingredients 3 or 4 courgettes 1 tomato 1 red bell pepper 1/2 cup soaked sundried tomatoes 1/4 cup olive oil bunch of fresh basil leave (or 1 ts dried basil herbs) 1 ts dried oregano add salt and pepper to taste Know How Now Blend all those ingredients in the food processor to give the marinara a bit of a “meaty” texture.
marinated mushrooms.19 . broccolis and cauliflower if desired.Mascarpone Pasta . pine nuts. You may add some garnish such as baby tomatoes. Enjoy! 30 50 Raw Food Recipes by Audrey and Matt © .I Feel Italian Ingredients Spaghettis Zucchinis Sauce 1 Cup of shelled hemp 2 Ts olive oil 1 Ts tamari 2 Ts lime juice 1 red bell pepper 1 Ts nutritional yeast 1/4 ts paprika 1/2 ts cumin pinch of himalayan salt Know How Now Blend all the sauce ingredients. Add mineral water until you achieve the desired thickness.
Mix the tahini.20 . Add water if desired. or a mandoline. courgette and carrots into spaghetti or tagliatelle using a peeler. Chop the rest of the chilli and the almonds and sprinkle them on top of the pad thai.Raw Pad Thai .I Am Luxurious Ingredients 1 courgette 3 medium carrots 1 avocado red cabbage 1/2 chilli 4 Ts olive oil 2 Ts tamari 1 Ts honey 1 Ts tahini almonds Know How Now Peel the courgette and cut the cabage. Add the sauce in the vegetables mixture and mix. tamari with 1/4 of chilli in the blender. Cut the avocado in slices and put it with the rest of the salad. olive oil. a food processor. Enjoy! 31 50 Raw Food Recipes by Audrey and Matt © .
Tabouli – I Am Full of Life 25 .French Fries – I Feel French 22 .Raw Coleslaw – I Am Joyful 24 .Mashed No Potatoe – I Am Yummy 23 .Couscous – I Am Grateful 32 50 Raw Food Recipes by Audrey and Matt © .21 .
Marinate overnight. Eat them all without guilt! Enjoy! 33 50 Raw Food Recipes by Audrey and Matt © .French Fries – I feel french Ingredients 4 or 5 big sweet potatoes olive oil nama shoyu salt Know How Now Peel and cut the sweet potatoes into strips.21 . Put them in a bowl to marinate into the olive oil and nama shoyu for 6 hours or until the fries to be covered by the marinade. Dehydrate for 12 hours. Sprinkle a pinch of salt.
Enjoy! 34 50 Raw Food Recipes by Audrey and Matt © . Put it into a food processor with the chopped garlic together with the dill. Add the salt.Mashed No Potatoes – I am yummy Ingredients 1 broccoli 3 Ts raw almond butter 1 clove of garlic bunch of dill pinch of salt dash of pepper and cumin Know how now Wash and cut one broccoli head. Add the raw almond butter to give the creamy texture to the mixture. pepper and cumin to your taste. It’s yummy.22 . Process until it forms a puree.
the juice of 1 lemon and salt to taste. 1/4 c water. Blend and pour the mixture onto the vegetables. You can add some zested garlic if desired.Raw Cole Slaw .I Am Delightful Ingredients 4 medium carrots 1/3 white/green cabbage 1/3 red cabbage mayonnaise: 1c of cashews. Use a food processor to make it easier.23 . salt Know How Now Chop the cabbage and get the carrots grated. Mix and enjoy! 35 50 Raw Food Recipes by Audrey and Matt © . 1/4 cup of water. juice of 1 lemon. Set aside Blend 1 cup of raw unsalted cashews. Mix the vegetables into a bowl.
Mix the lemon juice and some olive oil.24 . Flavors mix very nicely if you let it marinate overnight. Chop the tomatoes. Finely chop the parsley and the mint. Set Aside.Taboule – I Am Full Of Life Ingredients 1/2 cup shelled hemp seeds 1 huge bunch of parsley 2 tomatoes 3 onions 1 big bunch of mint 3 tablespoons olive oil fresh and pure juice of 1 lemon 1 cucumber Know How Now Wash all ingredients. Pour it over the tabouli. Add some shelled hemp seeds if desired and mix. Put everything into a bowl. Enjoy! 36 50 Raw Food Recipes by Audrey and Matt © . the cucumber and the onion.
Add the herbs and mix the ingredients together. Chop the tomatoes. Marinate in the refrigerator for few hours. celery and the red onion.Couscous – I Am Grateful Ingredients 1 head of cauliflower 3 tomatoes bunch of mint and coriander 1 avocado 1/2 clove of garlic pinch of salt black pepper 1 celery fresh and pure juice of 1 lemon 1 red onion Know How Now Put the cauliflower in a food processor and pulse until its grainy.25 . avocado. Mix with the lemon juice. Enjoy! 37 50 Raw Food Recipes by Audrey and Matt © .
Green Smoothie – I Am Green 28 .Raw Chocolate Drink – I am Shinning 29 .My Green Drink – I Am Fresh 27 .26 .Strawberry Shake – I Am Sweet 30 .Lemonade – I Am Summary 38 50 Raw Food Recipes by Audrey and Matt © .
Enjoy! 39 50 Raw Food Recipes by Audrey and Matt © . You may add water until you achieve the thickness that you want. cucumber. apple and the spinach.26 .My Green Drink – I Am Fresh Ingredients 1/2 cucumber 2 kiwis 1/2 bag of spinach 1 apple fresh and pure juice of 2 pieces of limes Know How Now Blend the lime juice with peeled and chopped kiwis.
Enjoy! 40 50 Raw Food Recipes by Audrey and Matt © .I am Green Ingredients 4 strawberries 1 pear 3 bananas big handful of spinach 2 c mineral water 1 ts maca 1 ts spirulina powder 1 ts sumaroot Know How Know Well there is nothing really complicated about making a smoothie. Blend all ingredients until you achieve the thickness you want.27 .Green Smoothie . Use the program number 2 of Blendtec.
blend the nut of your choice with water. Enjoy! 41 50 Raw Food Recipes by Audrey and Matt © . Sieve through a nut milk bag and collect the milk in a bowl.I Am Shining Ingredients 350ml hazelnut milk or almond milk) 2 bananas 2 ts raw cacao powder 1 ts mesquite 1 ts raw honey (manuka honey) optional superfoods: 1 ts maca powder and 1 ts of flower pollen Know How Now To make the nut milk.Raw Chocolate Drink .28 . Put the nut milk in the blender with the rest of the ingredients. Blend and enjoy the great taste of a hot or cold raw and dairy free chocolate drink.
29 . It’s ready to go. 1 ½ C strawberries and 1/2 cup booja booja vanilla ice cream.Strawberry Shake – I am sweet Ingredients 2 bananas 1 1/2 C strawberries 1/2 cup booja booja vanilla ice cream handfull of gojies cacao nibs Know How Now Blend the 2 bananas. Enjoy! 42 50 Raw Food Recipes by Audrey and Matt © . Serve the smoothie in a glass and top it with the cacao nibs and the gojies.
Cut some lemon or lime tranches and put them inside the jug.Lemonade – I Am Summery Ingredients 1 liter of water (still or sparkling) 2 limes or 2 lemons agave sirup Know How Now In a jug. Good news: this lemonade recipe works with oranges or grapefruit. put the water and the juice of 1 lime or lemon together with 1 ts of agave sirup.30 . Enjoy! 43 50 Raw Food Recipes by Audrey and Matt © . Add some ice cubes if desired.
Crumble – I Feel English 33 .31 .Rainbow Tart – I Am Delighted 32 .Raw Chocolate Truffles – I Am A chocolate Expert 44 50 Raw Food Recipes by Audrey and Matt © .Raw Chocolate Mousse – I Am Divine 34 .Raw Brownie – I Am Delicious 35 .
31 .Rainbow Tart – I Am Delighted Ingredients For the tart base: 2c pecans ½ c dates (soaked or not) 3c coconut flakes For the cashew custard: 2c raw cashews Juice of 3 oranges 1 ts vanilla extract Vanilla flavoured Agave syrup (with vanilla pods inside) 1c macadamia nuts pinch of turmeric (gives an eggy flavour) pinch of salt (Himalayan) 45 50 Raw Food Recipes by Audrey and Matt © .
After processing. For the cashew custard: Put all the ingredients for the cashew custard in the blender and blend. Then cut some fruits of your choice that you will put on the custard. It is simply a bliss. otherwise it could be too sticky. Do not over-process. Enjoy! 46 50 Raw Food Recipes by Audrey and Matt © . add the pitted dates and process until the paste sticks together.Know How Now For the tart base: Blend the pecans and put them into the food processor with the coconut flakes. Spread the tart base into a tart dish and pour the custard inside.
pecans. Process until it forms a puree.32 . dates and cinnamon in a food processor and blend until you have the desired texture. which is a raw vegan ice cream. 2 apples and 2 bananas into the food processor together with the agave. To make the crumble. put all of the almonds. Mix then set aside. Cut the rest of the fruits into small pieces and put it in the puree. Powder the mixture with the crumble and put it in the dehydrator from 2 to 6 hours.Crumble – I Feel English Ingredients Crumble 1 C pecans 1 C almonds 1 C dates Cinnamon as you wish Cobbler 2 pears 3 apples 3 bananas 3 Ts agave 1 Ts organic vanilla extract Know How Now Put 1 pear. cinnamon and the vanilla extract. Enjoy! 47 50 Raw Food Recipes by Audrey and Matt © . You can serve the BAP crumble with some vanilla/pecan Booja Booja ice-cream.
It is awesome for dessert or a holiday breakfast. mangoes. Add the honey and the cacao powder to your taste. You may serve with strawberries.33 .I Am Divine Ingredients 3 well riped avocados 3 Ts raw honey 3 Ts raw cacao powder Know how now Put the avocados in the blender or food processor and blend until you achieve a creamy texture. Enjoy! 48 50 Raw Food Recipes by Audrey and Matt © . and other fruits.Raw Chocolate Mousse . raspberries.
cinnamon.Raw Brownie . Then put the base in a brownie mould and press the paste with the back of a table spoon for it to stick together. Spread a thin layer of chocolate icing on the bottom of your brownie mould with. Have Fun and enjoy! 49 50 Raw Food Recipes by Audrey and Matt © . coconut oil and vanilla in the food processor and process until it forms a smooth paste.34 . Set the base aside.I am Delicious Ingredients 1 C walnuts 1 C dates 1/2 C raw cacao powder 2 avocados 2 Ts coconut oil 1 Ts raw honey 1 ts vanilla extract 1 pinch of Himalayan salt 1 pinch of cinamon Know How Now For the base. Spread the rest of the chocolate icing on top of the base and put in the freezer for an hour or so. put the walnuts. dates and 1/4 of a cup of raw cacao powder in a food processor. Process until it forms a paste with granules. the honey. the rest of cacao powder. the salt. Put the 2 avocados.
Once the coconut oil is melted. put the bowl back in the fridge until you get a texture easy to work with. the meltier it will become. add the cacao powder. the longer you have the mixture on your hands. Take the mixture out of the fridge and scoop some with a spoon in your hand to form a ball. Enjoy! 50 50 Raw Food Recipes by Audrey and Matt © .Raw Chocolate Truffle . Due to the coconut oil. the agave and the maple syrup and mix.I Am A Chocolate Expert Ingredients 3/4 c coconut oil 1/3 c agave nectar 1/3 c maple syrup 3/4 c raw cacao powder 1/3 cup cacao powder + carob powder 2 ts maca powder 2 ts vanilla extract Know How Now Put the coconut oil a bowl for a 20 minutes or so to soften it. Put it in the refrigerator and leave for 3 to 4 hours. Put 1/3 cup of cacao and carob powder on a plate. So you need to quickly put the “ball” in the powder mixture on the plate and roll the “ball” in the powder so it is completely covered. Put the balls in the freezer. If it’s too melted. Add the maca and the mesquite to taste.35 . The powder prevents the ball to stick to your hands so it’s easier to form a nicer shape.
Raw Crispy Crisps – I Am Free Of Junk 37 .36 .Bread – I Am A Baker 38 .Banana Bread – I Am Greedy 51 50 Raw Food Recipes by Audrey and Matt © .Raw Sweet and Sour nuts – I Am Nuts 39 .Onion Bread – I Am Original 40 .
put the bell peppers and process until it forms a paste. After 12hours. With the back of a knife. Enjoy! 52 50 Raw Food Recipes by Audrey and Matt © .36 .I Am Free Of Junk Ingredients 5 peppers (any color) 1 1/2 cup soaked sunflower seeds 1 cup flaxseeds 2 Ts cumin 1 Ts himalayan salt Know How Now In a food processor. flip them to the other side and wait another 12 hours or until it is crispy. Pour 1/3 of the mixture onto a teflex sheet and spread it evenly. draw some square or triangles and put in the dehydrator for 12hours at 105deg. Add the cumin and the salt and process. Add the soaked sunflower seeds and the flaxseeds and process some more.Raw Crispy Crackers .
Drain the almonds and blend them with 1/2L water in a high speed blender.37 . Blend the tomatoes and the carrots. enjoy! 53 50 Raw Food Recipes by Audrey and Matt © .Bread – I Am A Baker Ingredients 150gr almonds 3 medium carrots 2 tomatoes flaxseed tamari pinch of salt Know How Now Soak the almond in mineral water overnight. Put the mixture into a sieve and put the “almond flour” in a bowl. 3 Ts of tamari. Spread the final mixture evenly (about 1cm high) onto a teflex sheet and dehydrate for 12 hours. Add them to the almond flour. When it’s ready. 2 or 3 pinch of salt and mix. Add 1 cup of flaxseed. Flip the bread over and continue to dehydrate for another 12 hours.
Raw Sweet and Sour nuts – I Am Nuts Ingredients Pecans. In a bowl. put them onto a teflex sheet and in the dehydrator for at least 12 hours. Drain the nuts and set aside. mix some agave syrup with cinnamon and paprika to your taste. almonds. Once the nuts are covered with the sweet mixture. and any nuts you like agave syrup cinnamon paprika Know How Now Soak the nuts in water for a couple of hours. It should be enough to cover all of the nuts. Enjoy! 54 50 Raw Food Recipes by Audrey and Matt © . cashews.38 .
Onion Bread – I Am Original Ingredients 5 onions 1 c sunflower seeds 1 c flax seeds 1/2 c olive oil nama shoyu or tamari Know How Now Put the sunflower seeds in a food processor and process a little. Be careful not to mush it. Put the mixture in a bowl and add the flaxseeds and about 2 ts of nama shoyu or tamari. You can break it into pieces to make some croutons. Flip the bread over and continue to dehydrate for another 3-4 hours or until dry and crispy. Smooth onto teflex sheets. Add the onions in the food processor and process the whole mixture. You can also use it as a piece of bread to make some “raw sandwich”. it should remain a bit granular. Enjoy! 55 50 Raw Food Recipes by Audrey and Matt © . chips or crisps. spread about 1cm thick and place in the dehydrator for 5 hours.39 . do not form a paste.
Add some paprika. Blend again and pour onto the kale leaves. cumin and curry powder to taste. blend the cashews with a bit of water until you achieve the thickness you want. Add about 1 Ts of nutritional yeast. In a high speed blender.Kale Chips – I Am Greedy Ingredients a big bunch of kale salad 100gr cashews curry powder paprika cumin nutritional yeast water Know How Now Take out the middle of the kale leaves.40 . Wash the kale and put in a mixing bowl. Enjoy! 56 50 Raw Food Recipes by Audrey and Matt © . Put on a teflex sheet and dehydrate until dry and crispy which is about 5 or 6 hours.
41-Scones – I Am Fabulous 42-Cookies .I Have Energy 43-Raw Pancake – I Am High With These 44-Crunchy Fruit Salad – I Am Fresh 45-Vanilla Yogurt – I Am Onctuous 57 50 Raw Food Recipes by Audrey and Matt © .
Add the dates and process again. put the carrots. Pour all the mixture into a big bowl adding the raisins and the blueberries. almonds and pecans and process.41 . Then insert the coconut flakes and the agave nectar. apples. Make some big burgers with your hand as seen on our video.Scones – I Am Fabulous Ingredients 2 carrots 3 apples 1/4 agave nectar 1/4 coconut oil 1 cup soaked pecans 1 cup soaked almonds 1/3 cup coconut flakes 2 cups of pitted dates pinch of salt 150gr Blueberries 1 cup of raisins Know How Now In a food processor. Enjoy! 58 50 Raw Food Recipes by Audrey and Matt © . Dehydrate overnight and have a go with it. add a pinch of himalayan salt and process more.
Take a handfull of the mixture in your hand and roll it into a ball. Enjoy! 59 50 Raw Food Recipes by Audrey and Matt © . You may add some shredded coconut if desired. flip the cookies upside down and keep dehydrating for another 12 hours.42 . add some raisins Place the ball on the teflex sheet and press a bit in order to form a cookie!! Dehydrate for 12 hours.Cookies – I Have Energy Ingredients 200 gr walnuts 140 gr almonds 40 gr shredded coconut 250 gr raisins pinch of salt Know How Now Grind the walnuts and the almonds together with the coconut and 200 gr of raisins in the food processor until sticky.
Pour it onto a teflex sheet forming a round pancake.Raw Pancakes . Have it with raw mapple syrup or with a layer of banana topped with some berries. Continue to dehydrate for another 5-6 hours. Dehydrate for 5-6hours and flip it around. Enjoy! 60 50 Raw Food Recipes by Audrey and Matt © .43 .I am high with these! Ingredients 1 cup of raw cashews 1/4 cup of agave nectar 4 bananas Know How Now Put all of the above ingredients in a food processor and blend until you achieve the thickness that you want.
pears and bananas.Crunchy Fruit Salad – I Am Fresh Ingredients 1/2 C pecans 1/2C almonds 1/2 C soaked dated Strawberries raspberries apples pears bananas fresh and pure juice of 2 oranges fresh and pure juice of 1 lime agave Know How Now Wash and cut 3/4 of the strawberries you have. In the food processor. Pour the lime juice on the fruits and set aside in a bowl. You should get a sticky mixture. Blend the orange juice.44 . Enjoy! 61 50 Raw Food Recipes by Audrey and Matt © . Pour the sauce onto the fruits and top with the nut crumble you just made and serve! Suggestion: you can also put the dessert in the dehydrator for 1 or 2 hours to warm it up a bit. Set aside. 1/4th of the strawberries and 1/4th of a cup of agave until smooth. raspberries. put the pecans and walnuts and thoroughly pour the agave.
45 . Water should be about half the size of the cashews). Once you have a nice creamy texture. Add another 2 ts of vanilla extract and add a pinch of salt.Vanilla Yogurt – I Am Onctuous Ingredients 50gr Cashews 1 banana vanilla pod vanilla extract salt water Know How Now Blend the cashews and drop some mineral water using a high speed blender. Blend and you can enjoy the vanilla yogurt as it is or add some fruits in it. add a banana and a vanilla pod (scratch the inside of the vanilla pod). Enjoy! 62 50 Raw Food Recipes by Audrey and Matt © .
Mango Chutney – I Am Spicy 47 .Cesar Sauce – I Am Creamy 48 .46 .Mustard Sauce – I Am A Warrior 49 .Salted Butter – I Am Relaxed 63 50 Raw Food Recipes by Audrey and Matt © .Persillade – I Am On Holliday 50 .
The hot sauce that will keep you light and cool for the summer. Enjoy! 64 50 Raw Food Recipes by Audrey and Matt © .Mango Chutney – I Am Spicy Ingredients 1 mango 1/2 ts cumin 1/2 ts himalayan salt 2/3 green chili 1/3 cup of water Know How Now Peel the mango. cut into pieces and put them in the blender with the rest of the ingredients and blend.46 .
Add 2 Ts of nutritional yeast. 3 Ts of apple cider vinegar and 2 Ts olive oil.Cesar Sauce – I Am Creamy Ingredients 100gr cashews nutritional yeast mustard salt apple cider vinegar olive oil Know How Now Blend the cashews with a little bit of water (about ¼ c).47 . a Ts of mustard. Blend and enjoy! 65 50 Raw Food Recipes by Audrey and Matt © .
the juice of 1/2 a lemon and a bit of mustard in a bowl.48 . Mix and add a bit a pinch of salt. 3 Ts apple cider vinegar. Enjoy! 66 50 Raw Food Recipes by Audrey and Matt © .Mustard Sauce – I Am A Warrior Ingredients olive oil 1/2 lemon apple cider vinegar mustard salt water Know How now Put about 4 Ts of olive oil.
Persillade – I Am On Holiday Ingredients parsley coriander chives olive oil balsamic vinegar himalayan salt and pepper Know How Now Chop the hebrs very finely and mix in a bowl with some olive oil and balsamic vinegar.49 . Enjoy! 67 50 Raw Food Recipes by Audrey and Matt © . Sprinkle some salt and pepper to taste and incorporate into a simple green salad.
Put the bowl in the dehydrator to melt the coconut and achieve a creamy texture. This makes a great spreading for a banana bread.Salted Butter .50 . pancakes or the scones. Enjoy! 68 50 Raw Food Recipes by Audrey and Matt © . This should take 20 to 30 minutes. Add the salt and the honey and mix with a spoon.I Am Thoughtful Ingredients 1/2 cup coconut oil 2 ts raw honey 1/2 ts himalayan salt Know How Now Put the coconut oil in a bowl.
Enjoy! Audrey and Matt 69 50 Raw Food Recipes by Audrey and Matt © .Thank you.