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A selection of 20 irresistible raw and vegan recipes.
Healthy and easy delicious meals, anyone can do it!
DO EAT RAW We hope that this e-book will inspire you to eat more raw food. and should not be used as a substitute for a medical evaluation by a physician. no part of it may be reproduced. transmitted. you are taking full responsibility for your actions.com. Always consult your physician for medical advices. Therefore. warranties or assurances as to the current accuracy of the information provided and in no event they are liable for any damages or injury resulting from your reliance upon any information provided within this eBook. Even if you are not a 100% raw food eater. if you wish to apply ideas contained in this book. This ebook is copyright. ©2011 All Rights Reserved doeatraw. they make no representations. or translated into any language in any form by any means without written permission. transcribed or stored in a retrieval system. The authors and publishers of this eBook and the accompanying materials have used their best efforts in preparing this eBook. Suggestions: * Any oil listed in ingredients should be cold pressed * Use organic ingredients anywhere in these recipes as much as you can Disclaimer: The information provided within this recipe book should not be misconstrued as medical advice. Enquiries should be addresses to doeatraw. starting a new diet or when making a health decision.com Useful things you should have in your Kitchen A powerful blender or/and a food processor A dehydrator A strong “masticating” type juicer The doeatraw team . remember to add as many different delicious fruits and vegetables to your routine as possible.
DO EAT RAW Contents DRESSINGS SPREADS AND DIPS BREADS AND CRACKERS Almond hummous Barbecue sauce Sunﬂower seed cheese APPETIZERS AND SNACKS 4 5 5 Almond pizza crust Onion bagels Pizzaiola Flax crackers DESSERTS 12 12 13 Crunchy quick porridge Mini sandwiches ENTREES AND MAIN COURSES 6 7 Blueberry jam Brownies 14 15 Simple mango ice cream 16 8 9 DRINKS AND SMOOTHIES Beet ravioli Cauliﬂower cous cous and veggies Berry smoothie Carrot-ginger juice Walnuts milk 16 17 17 Spaghetti alla puttanesca 10 SALADS Baby green salad Mung beans salad Spinach .strawberry salad 10 11 11 .
it will keep in the fridge for about 4 days. if you like. If covered.DO EAT RAW DRESSINGS SPREADS AND DIPS Almond hummous Ingredients: 2 cups almonds soaked 6 hours 1 tablespoon parsley chopped 1/2 tablespoon basil chopped 1/2 cup tahini 2 cloves garlic minced 2 lemons juiced pinch of celtic sea salt pinch of black pepper Description Place all the ingredients in the blender and blend leaving it a little chunky. ENJOY 4 . FREE EBOOK.
DO EAT RAW DRESSINGS SPREADS AND DIPS DRESSINGS SPREADS AND DIPS Barbecue sauce Ingredients: 2 tablespoons extra virgin olive oil 2 teaspoons cumin powder 1 cup sundried tomatoes 2 tablespoons apple cider vinegar 1 teaspoon garlic powder 3 tablespoons nama shoyu 1/3 cup water 1 cup dates 1 teaspoon chili powder a sprinkle black pepper 2 chipotle Description Soak the chipotles in 1/3 cup of water for about 1 hour. Then blend chiplotles and water with all the other ingredients on high until smooth. FREE EBOOK. It lasts 5 days in the fridge. ENJOY Sunﬂower seed cheese Ingredients: a dash black pepper 1 cup sunﬂower seeds soaked for at least 2 hours 2 green onion 1 cup swede chopped 3 cloves garlic 1 bunch basil 1 teaspoon nutritional yeast a pinch sea salt Description Add all ingredients to food processor and process until you have the consistency you want for your cheese 5 .
ENJOY 6 .DO EAT RAW APPETIZERS AND SNACKS Crunchy quick porridge Ingredients: 1 tablespoon almonds crushed 1/4 cup raisins 1/4 cup dried prunes chopped 1 teaspoon agave nectar 2 tablespoons walnuts crushed 1/2 cup apple juice 1 cup amaranth 1/4 cup dried apricot chopped 1 cup millet Description In a blender. FREE EBOOK. blend millet and amaranth with the apple juice. then add all the other ingredients and mix well.
salt and pepper. blend almonds. Top mini sandwiches with the basil mixture. ENJOY 7 . FREE EBOOK. pinenuts. oil. garlic. add lettuce. carrot.DO EAT RAW APPETIZERS AND SNACKS Mini sandwiches Ingredients: 1/4 cup almonds soaked for 6 hours 1 large zucchini sliced 2 iceberg lettuce leaves thinly sliced into strips 1/2 cup fresh basil 1 red bell pepper sliced 1 carrot julienned 1 tomato sliced pinch of celtic sea salt 2 cloves garlic pinch of black pepper 3 tablespoons extra virgin olive oil 1 tablespoon pinenuts Description Place zucchini slices on a serving dish. In a food processor. basil. then red bell pepper and top with circles of tomatoes.
ENJOY 8 . Spoon the nuts ﬁlling onto one slice and top with a second. Slice beets to a very thin width.DO EAT RAW ENTREES AND MAIN COURSES Beet ravioli Ingredients: 3 beets 1/2 cup cashews soaked 1 hour 1/2 cup macadamia nuts 1 teaspoon dried herbs 1 tablespoon agave nectar 1 tablespoon nama shoyu 1 tablespoon lemon juice 1 clove garlic 1 cup spinach 1 handful fresh basil leaves 2 green onions Description Place all of the ingredients except beets in a food processor and blend until very smooth. FREE EBOOK. Serve immediately.
Place in a bowl with all the other ingredients and toss well! Yield: 2 servings FREE EBOOK.DO EAT RAW ENTREES AND MAIN COURSES Cauliﬂower cous cous and veggies Ingredients: 2 cups cauliﬂower 1 cucumber chopped 1 big tomato chopped 1 carrot chopped 1 bunch basil minced 2 Tablespoons extra virgin olive oil 1 pinch himalayan salt 1 pinch garlic powder 1 teaspoon lemon juice Description Place the culiﬂower in a food processor and process until chopped like cous cous. ENJOY 9 .
toss together all the ingredients and serve immediately. combine all of the other ingredients and blend until smooth. Baby green salad Ingredients: 4 cups baby greens chopped 1/2 cup walnuts chopped 1 green apple sliced 1 avocado sliced 4 green onions minced 1 carrot julienned 4 mandarins juiced 1/2 lemon juice 1/2 teaspoon lemon zest 1 clove garlic minced 2 tablespoons extra virgin olive oil pinch of himalayan salt Description In a large bowl.DO EAT RAW ENTREES AND MAIN COURSES SALADS Spaghetti alla puttanesca Ingredients: 3 zucchini spiralized 1/2 cup sundried tomatoes 4 tomatoes 3 tablespoons kalamata olives 3 tablespoons extra virgin olive oil 1 shallot 2 cloves garlic 1 bunch fresh basil leaves 2 tablespoons parsley 1 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon chili powder pinch of himalayan salt dash of black pepper 1 tablespoon lemon juice Description Put the zucchini spaghetti in a bowl and sprinkle with a mixture of 1 tablespoon olive oil. Set aside. lemon juice and some salt. ENJOY 10 . In a food processor. FREE EBOOK. Pour nicely over the spaghetti and toss gently.
Let marinate for at least one hour to allow for the ﬂavors to blend. Toss in the spinach and strawberries. honey and seeds until emulsiﬁed. Yield: 4 servings FREE EBOOK. 11 .strawberry salad Ingredients: 2 cups fresh spinach shredded 2 cups strawberries thinly sliced 1 tablespoon sesame seed 1 teaspoon poppy seeds 1 teaspoon ﬂax seeds 1 tablespoon cashews chopped 1 teaspoon honey 2 tablespoons lemon juice 2 tablespoons extra virgin olive oil pinch of himalayan salt Description Mix the olive oil. ENJOY Spinach . lemon juice.DO EAT RAW SALADS SALADS Mung beans salad Ingredients: 1 cup mung bean sprouts 2 cups spinach thinly sliced 4 green onions chopped 2 cups mushrooms sliced 2 cups quinoa soaked 10 hours 1/4 cup cashews chopped 1/4 cup pecans chopped 2 cloves garlic ﬁnely minced 1 lime juiced 2 tablespoons tamari 1/4 cup extra virgin olive oil pinch of cayenne Description Toss well all ingredients in a bowl.
Dehydrate for 12 hours at 105° removing teﬂex sheet after few hours. press a bottle cap in the middle and remove the dough. blend all the ingredients adding ﬂax seeds at the end. Dehydrate at 105° for 8 hours.DO EAT RAW BREADS AND CRACKERS BREADS AND CRACKERS Almond pizza crust Ingredients: 2 cups almonds soaked 12 hours 1 cup ﬂax seeds ground 1 apple 1/3 cup extra virgin olive oil 1/3 cup water 1 tablespoon italian seasonings 1/4 teaspoon hot curry powder 1 teaspoon himalayan salt Description In a food processor. Roll the dough into balls. FREE EBOOK. adding water at the end. Place each ball on a teﬂex sheet and spread it around into pizza-shaped circle. Continue to blend until mixture resembles a ball of dough and section it into 2 balls. Stir in the the other ingredients and blend until a dough forms. ENJOY Onion bagels Ingredients: 1 cup sunﬂower seeds 1/2 cup red onion 1/2 cup ﬂax seeds 4 tablespoons dried dill 1/3 cup water pinch of himalayan salt Description In a blender. 12 . grind sunﬂower and ﬂax seeds until a powder forms. Flatten and place onto nonstick dehydrator sheets. To make the hole.
DO EAT RAW BREADS AND CRACKERS Pizzaiola ﬂax crackers Ingredients: 1 cup ﬂax seeds soaked 4 hours 1 cup sundried tomatoes soaked 2 hours 1/2 cup sunﬂower seeds ground 2 cloves garlic 1 red hot chili pepper 4 tablespoons fresh basil 2 tablespoons fresh oregano 2 tablespoons extra virgin olive oil 1 teaspoon himalayan salt 1/2 cup water Description Blend all the ingredients into a dough. Spread onto nonstick sheets and dehydrate at 105° F for 14 to 18 hours removing the sheets and ﬂipping over after 6-8 hours. ENJOY 13 . FREE EBOOK.
Toss in dates and let them soak in the blueberry mixture for about 15 minutes. ENJOY 14 . FREE EBOOK. Once chilled it will rich the perfect consistency.DO EAT RAW DESSERTS Blueberry jam Ingredients: 2 cups dried blueberries 1 lemon juiced 6 dates Description Blend the blueberries with the lemon juice in the blender. Then blend until smooth and refrigerate.
Place in the freezer for one hour. FREE EBOOK.DO EAT RAW DESSERTS Brownies Ingredients: 1 cup pecans 1/4 cup carob powder 1 cup dates 1 tablespoon extra virgin olive oil pinch of celtic sea salt Description Mix in a food processor all the ingredients and spread in a pan. ENJOY 15 . then cut to your desired size.
Spoon a dollop of the almonds cream onto the mango ice cream. Blend until mixed. ENJOY Berry smoothie Ingredients: 1/2 cup strawberries 1/2 cup blackberries 1/2 cup blueberries 1 cup cranberries 1 cup almond milk 1 carrot 2 cups ice Description Add all theingredients into a blender. Put the mango in a blender. Process the almonds to an almond butter consistency. 16 . and puree.DO EAT RAW DESSERTS DRINKS AND SMOOTHIES Simple mango ice cream Ingredients: 1 fresh mango sliced and frozen 1/4 cup almonds 1/4 cup honey 1/2 teaspoon vanilla seeds Description Remove mango from freezer and allow to partially thaw. Set aside. it should still have ice crystals in them. Add the honey and vanilla and process further. FREE EBOOK.
FREE EBOOK. Strain the milk to remove any walnut and date grit. ENJOY 17 . Chill the drink in the refrigerator until ready to serve. dates and water in a high-speed blender until liqueﬁed and smooth. Walnuts milk Ingredients: 1 cup walnuts soaked 12 hours 2 dates 2 cups water Description Blend the walnuts.DO EAT RAW DRINKS AND SMOOTHIES DRINKS AND SMOOTHIES Carrot-ginger juice Ingredients: 4 carrots 2 cloves garlic 1 lime unpeeled 2 inches ginger root Description Push the ingredients through a juicer.
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