3 DAY CHALLENGE

Table of Contents
What is Raw Food? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 What are Enzymes? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Give Raw a Try! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 Why Take the 3 Day Raw Challenge . . . . . . . . . . . . . . . . . . . . . . . . . 10 How Do I Get Started? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Lets Get This Ship Sailing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Using your Oven as a Dehydrator . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Juices and Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Sample Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

NOTE: As an added bonus, the recipes in italics have an accompanying video. This helps me be with you every step of the way.

DrinKs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Chocolate Peanut Butter Banana Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 The Fountain of Youth Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Dynamic Trio Juice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

MeAl Options . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 MedicAl DisclAimer

This book is not intended to be or to provide, medical advice. All the content, including the text, graphics, images and information is for general information and educational purposes only. This content is not intended to be a substitute for professional treatment or diagnosis. The author and publisher of this book are not responsible for any adverse effects that may occur from the application of the information in this book. You are encouraged to make your own healthcare decisions, based on your own research and in partnership with a qualified healthcare professional. Copyright Information: This book is intended for personal use only. No part of this publication may be reproduced or distributed in any form or means. This includes, but is not limited to, electronic, photocopying, mechanical or otherwise without the prior consent and written permission of the author, Chef Tina Jo Stephens. All rights reserved. Published by ChefTinaJo.com, 757 Emory Street, Imperial Beach, CA 91932 www.ChefTinaJo.com Strawberry Spinach Salad .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 25 Poppy Seed Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Asian Salad Rolls .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 29 Spicy Peanut Sauce . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 30 Asian Kale and Bok Choy Salad .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 33 Jalapeno Cucumber Mango Madness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Table of Contents (continued)

Zucchini Pasta with Garden Pesto Sauce .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 37 Edamame Fiesta Salad .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 38 Mexican Tahini Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41

SnAcKs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Orange Granola and Purple Power Snack Bars .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 43 Chocolate Hazelnut Butter .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 44

EAsY PeAsY DecAdent Desserts . . . . . . . . . . . . . . . . . . . . . . . . 46

Goji Chocolate Chip Brownies .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 47 Goji Chocolate Sauce . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 48 Chocolate Peanut Butter Goji Berry Fudge .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 51 Sultry Chocolate Velvet Mousse .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. 52

Congratulations! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Further Reading and Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

What is Raw Food?

I first came to raw vegan food out of sheer desperation. I was battling health problems and a friend suggested I try a raw vegan detox program. Honestly, I was skeptical. But my western doctor was steering me towards a hysterectomy, so I decided to give the detox route a try. I figured that at the very least, eating fruits and vegetables for thirty days had to be healthy and would help me shed a few pounds. I went into the program without a thought about raw vegan eating as a lifestyle. It just seemed so extreme to live on fruit and salad. But then something amazing happened; I came away from the detox program feeling fantastic! I reached out to others who had turned to a raw vegan lifestyle to correct health ailments and every single person I talked to had only positive things to say. Maybe this wasnt so extreme, I told myself, and decided to continue the regimen at home. My medical problems soon began to clear up and even my doctor changed his mind! He said surgery was no longer needed and I was hooked on the raw vegan lifestyle. I truly felt my best eating a raw diet and my clean bill of health just drove the point home. Back in those early days I thought eating raw meant eating a whole lot of salads and cold foods, but I soon discovered how wrong I was. So, what does raw vegan food really mean? First off, raw vegan foods are whole plant foods such as organic fruits, vegetables, fresh herbs and leafy greens; then there are nuts and seeds, seaweeds and amazing wildcrafted superfoods, fermented foods and even sprouting. Raw vegan foods contain no animal products and have all their enzymes intact. Youll find no white flour, gluten, refined sugar, cholesterol or trans-fats in a raw foods diet. It is believed that cooking foods above 115 degrees Fahrenheit actually destroys vital nutrients and enzymes. In other words, raw does not mean cold. Raw vegans enjoy pizza, lasagna, hearty soups and so much more. Its just not cooked or made in the traditional way. Blending and dehydrating are processes that heat foods without destroying enzymes and nutrients. Fermenting, sprouting, and food processing are other techniques raw vegans use to add more excitement and variety to meals. In the meantime, if you are looking for a great introduction to some fabulous raw foods, I encourage you to visit ChefTinaJo.com and try out some of my recipes. I guarantee your taste buds will be pleasantly surprised by the incredibly mouthwatering taste of raw vegan foods. From comfort foods to desserts and gourmet meals for entertaining, youll find it all. If you decide to take it a step further, there are books and coaching programs on ChefTinaJo. com to help you get started. What have you got to lose? You wouldnt be here now if you werent ready to take a positive step to a healthier lifestyle. Its all about the journey forward. So come on, lets take the next step to a whole new healthier you!

What are EnZyMeS?

Enzymes are proteins that increase the rate of biochemical reactions in the body, including digestion. If you eat food with the naturally occurring enzymes intact, your digestive organs dont have to work as hard to break down and absorb your food. This frees up a tremendous things, amount like of fight energy disease. that your body can use to do more important There are three major enzymes involved in digestion: protease digests proteins, amylase digests starches, and lipase digests fats. These enzymes are present in perfect proportions in raw plant foods. So what happens if you dont take in enough enzymes? Enzyme deficiencies have been linked to a host of health problems, including malabsorption of nutrients, allergic reactions, poor wound healing, skin problems (such as acne and eczema), premature aging, and degenerative disease.

Give Raw a Try!

It is my mission to get raw vegan foods onto every dinner plate in America. I want to help you begin to heal yourself and your family with delicious whole raw foods. Im not a doctor or a nutritionist; I am a chef. I urge you to do some further research on your own as the health benefits of the raw vegan lifestyle. I guarantee your taste buds will be pleasantly surprised by the incredibly mouthwatering taste of raw vegan foods. From comfort foods to desserts and gourmet meals for entertaining, youll find it all. If you decide to take it a step further, there are books and coaching programs on ChefTinaJo.com to help you get started.

Welcome!
Congratulations on taking this first step into doing something AMAZING for you! We are about to embark on a 3 day excursion through the wonderful world of raw vegan living. Of course, if you like how you feel at the end of your journey you are welcome to stay aboard as long as you like! First off, Id like you to put all your worries aside. You will feel satisfied and fulfilled after each meal; I certainly dont want you to be hungry! This isnt a diet or a fast; its an introduction to how awesome your body can look and feel when you ravish it with fresh raw wholesome goodness. In fact, you can eat as much as you want as long as its raw vegan foods that you are feasting on. We all know how important it is to consume a large amount of fruits and vegetables each and every day. Yet most Americans dont even consume half the amount of fresh raw foods that our bodies require. The FDA recommends a minimum of 2 cups of vegetables and 2 cups of fruits every day, but most holistic physicians will tell you to at least double those numbers. If you are not used to eating that much you may think it sounds like a tall order but trust me, its really not. Besides, if this is new to you, you will be amazed and thankful at how wonderful you feel when we complete our mini excursion. You see, raw fruits and vegetables are packed with the nutrients that our bodies need most. Have you ever heard that statistic that most folks carry around between 4 and 25 pounds of fecal matter in their intestines? I know its gross, but its true! If you eliminate animal products from your diet and add lots of raw fruits and vegetables, you will start to eliminate this toxic sludge in your intestines and not only will you feel the difference; you will see it in the mirror and on the scale. Now I dont want you to get caught up in numbers and percentages, but just to give you some guidelines; my suggestion is that you strive for 7590% raw and 100% vegan. This is only 3 days, folks! You can do it and you will be thankful that you did! Lets get ready to cast off, my friends!

WhAt do You meAn BY rAw?

Raw foods are whole, unprocessed, uncooked pure foods such as ripe organic fruits and vegetables, sea vegetables, sprouted seeds, nuts, and grains. Now uncooked does not necessarily mean unheated.

WhY soAK nuts And seeds?

It is essential you soak your nuts and seeds in water before using them in a recipe. Soaking them removes the enzyme inhibitors. Removing the inhibitors allows the enzymes to be released and to activate their life force. These enzymes help to break down the nuts and seeds into fuel for your body thus easing digestion.

WhY tAKe the 3 DAY RAw ChAllenge?

Increasing your intake of fresh raw fruits and vegetables will do your body good! Plant based foods contain the best and highest sources of many essential vitamins, minerals, enzymes, essential fatty acids, and amino acids that our cells require to function and reproduce properly. In fact, many of these essential nutrients are found exclusively in the plant kingdom. A vegan diet fights and prevents disease! Plant based foods are loaded with high concentrations of disease fighting antioxidants. There have actually been scientific studies that have concluded that a raw vegan diet lowers cholesterol, improves heart health, and reverses type 2 diabetes! Have you noticed that most superfoods are vegan? Its easier than you think! In fact, I am hoping that you find it so easy and feel so good that you will continue to gradually add more and more wholesome raw goodness into your daily life. Who knows? Maybe you will surprise yourself and decide youd like to stick with the raw and/or vegan lifestyle!

the nutrients in their skin and does not remove all the pesticides. So, buy them as organic and forget about it! The folks at EWP state the fruits and vegetables on the following list tend not to absorb and retain high levels of pesticides and are considered safer for human consumption when conventionally grown: bananas, blueberries, cranberries, grapefruit, honeydew melon, kiwi, mango, oranges, pineapple, raspberries, tangerines, watermelon, asparagus, broccoli, brussel sprouts, cabbage, green peas, onions and radishes. If you have an allergy to an ingredient, simply swap it out for another. For instance, if you are allergic to peanuts, use almonds or cashews. Nows the time to look for packaged raw vegan foods in your local market and try them. Be adventurous! Choose whole grain and sprouted breads and pasta, brown rice, millet, and quinoa in place of their white counterparts. Replace mayonnaise with Veganaise. These whole foods are not raw, but they are wholesome and they are vegan.

As an added bonus, many of the recipes included in this book have an accompanying video. This will help me to be with you every step of the way! So be sure to follow the link for helpful recipe tips.

How Do I get stArted?

Since we have only 3 days, we are just going to jump right in and do it. You may need a day of preparation to acquire ingredients. Commit. The most important thing you can do for yourself right now is make a commitment to yourself. Commit to sticking with a mostly raw all vegan diet for just 3 short days. Clear your surroundings of temptations. Start by hiding all the junk food, processed food, and animal products in your home. That includes white flour, white sugar, supermarket bread, and anything in a bag, can, or box that isnt labeled raw or vegan. Hide it in a corner of the basement or borrow some space in a friend or family members pantry and refrigerator if you need to get it out of the house. The bottom line is remove temptations from your immediate surroundings. Im secretly hoping that after your 3 day challenge you will not want it back. Go Shopping! Take a look at the recipe section and make sure you have the required ingredients for the recipes then go shopping! Purchase a large amount of fresh organic fruits and vegetables for juices, smoothies, and salads. I strongly encourage you to buy what is fresh, local, and/or organic to avoid pesticides and chemicals. According to the Environmental Working Group (EWP) we can reduce our pesticide exposure by 80% if we simply buy the following 11 most contaminated fruits and vegetables as organically grown: apples, cherries, grapes, nectarines, peaches, pears, strawberries, carrots, celery, leafy greens and sweet bell peppers. Scrubbing and peeling these conventionally grown fruits and vegetables is an option, but that strips away most of the benefits we receive from 10 11

LetS get thIS ShIP SaIlIng

now You Know the WHY, heres the HOW!

How to use your oven as a dehydrator:

You will notice that some of these recipes require a dehydrator. If you have one or can borrow one for now, great! If not, have no worries as Ive got a temporary solution. You can use your oven as a dehydrator as long as you can set the temperature super low. The warm setting is sufficient on most ovens. Turn your oven on to the lowest setting and wait about 10 minutes for it to heat up. Stick a thermometer in your oven and test things out. If the temperature is 115 degrees or less, youve got yourself a dehydrator. If the temperature of your oven is too warm, try propping the door open about 6 inches and check the temperature again. If its 115 degrees or less, you are in business!

I strongly recommend that you use this method only on a temporary basis. It wastes a ton of gas or electricity and you have to be home and awake the entire time that you are dehydrating. If you are planning on going even 50% raw, a dehydrator is an absolute raw kitchen essential as it is virtually your oven. Dont waste your money on those stackable circular things. Trust me, been there done that. You are much better off saving up a bit and purchasing an Excalibur. It is a totally different machine and is quite literally the Cadillac of dehydrators. 12 13

Juices & Smoothies

I am hoping that you have a juicer or are able to acquire one. I am amazed at how many people tell me they have a juicer packed away in storage. Ask around and see if someone has one that you can borrow or, better yet, buy one and use it frequently! Juicing is an excellent way to get loads of raw organic goodness directly into your cells. I drink a quart of freshly made juice every morning. On the rare occasions I do not juice, I really feel the difference in my body. Some of you may be wondering what to juice. You can juice just about anything you can squeeze some juice out of. You can get quite creative with your juice blends and I suggest you do; just keep the following basic guidelines in mind. Start simple! Start with simple blends of just two juices such as apple celery and orange carrot. Stick to the 1/4 green rule! Juice 1 part green vegetable to 3 parts other ingredients like sweet red pepper, tomato, beets, carrot, apple, grapes, etc. Watch your sugar intake! Limit fruits and sweet vegetables such as beets and carrots to just one or two ingredients. Keep it simple! I find simpler blends to be tastier and less bitter. One of my favorites is celery, carrot, and grape juice. Smoothies open up another whole new delicious world! You can make a smoothie out of just about anything you juice and its a great opportunity to get more greens and superfoods into your diet. The difference is that with smoothies you are leaving the fiber in while juicing removes the fiber. Both are beneficial to your body for different reasons. You can also make smoothies a cold and creamy treat with nut milks and superfood powders. Our pantry is stocked with Amazing Grass chocolate and Amazing Grass berry superfood powders at all times. You can order direct here or you may be able to find it on the shelf of your local grocery store if they have an organic section. You will need a blender to make your smoothies, so if you dont have one borrow or buy one. A high speed blender is an absolute essential in my kitchen! It can be used to make delicious warm yet raw soups, creamy yogurts, and decadent (raw) mousses, as well as hearty smoothies. 14 15

Day 1:

Meal Plan

Sample

Breakfast: Chocolate Peanut Butter Banana Smoothie Lunch: Strawberry Spinach Salad Dinner: Asian Salad Rolls with spicy peanut sauce Water: Drink half your body weight in ounces Juice: Drink only fresh juices (nothing pasteurized) and have as many as you want. Smoothie: Make more as needed Choose a dessert Choose a snack All the fresh whole organic fruit you want

Day 2:
Breakfast: The Fountain of Youth Smoothie Lunch: Asian Kale and Bok Choy Salad Dinner: Zucchini Pasta with Garden Pesto Sauce Water: Drink half your body weight in ounces. Juice: Drink only fresh juices (nothing pasteurized) and have as many as you want. Smoothie: Make more as needed Choose a dessert Choose a snack All the fresh whole organic fruit you want

Day 3:
Breakfast: Dynamic Trio Juice Lunch: Award-Winning Mango Salsa Dinner: Edamame Fiesta Salad Water: Drink half your body weight in ounces. Juice: Drink only fresh juices (nothing pasteurized), no smoothies and have as much juice as you want. Choose a dessert Choose a snack All the fresh whole organic fruit you want 16 17

drInKS

Chocolate Peanut Butter Banana Smoothie

This smoothie is rich and thick and, oh, so chocolaty! Youll hardly believe its good for you! This is also my producers FAVORITE smoothie! She seldom strays from it. Once you give it a try, youll see why!

ingredients
1 cup almond milk 2 dates, pitted 2 scoops of Amazing Grass Chocolate Green SuperFood (or 2 tablespoons cacao powder) 1 frozen banana 2 Tbsp peanut butter (or almond or cashew butter)

What IS cacaO POwder?

All chocolate comes from cacao, or cocoa, as it is more commonly known. Raw Organic Chocolate Powder is created by cold-pressing Raw Cacao Nibs into a cake separating the oil from the protein and fiber. The remaining dry cake-like material is then cold-ground, fine-milled and sifted so that only the finest, most bio-available raw cacao particles filter through into the finished product. This powder is filled with delicate vitamins, minerals, and antioxidants.

ProCedure
1. Place all your ingredients in your blender and blend until smooth. For a thinner smoothie, add more almond milk as needed.

What IS AMaZIng GraSS?

Amazing Grass gives a full spectrum of alkalizing green superfoods, antioxidant rich fruits, and support herbs which unite with organic Acai, Maca and Cacao to provide a powerful dose of whole food nutrition with a delicious dark chocolate taste, complete with pre- & probiotics and digestive enzymes to ensure rapid nutrient absorption and healthy digestion.

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The Fountain of Youth Smoothie

What IS cOcOnUt water?

Coconut water is a refreshing natural drink with electrolytes (ionic mineral) that are similar to human plasma. It has 15 times the amount of potassium that most sport and energy drinks sold at the local super markets have. And, unlike other beverages, it is completely compatible with the human body, so much so, that it historically has been infused directly into the bloodstream. In fact, doctors have used coconut water successfully as an intravenous fluid for over 60 years.

ingredients
8 oz. coconut water 1/2 cup goji berries 1 banana, frozen

Procedure
1. Place all your ingredients in your blender and blend until smooth.

What IS a GOjI Berry?

Goji berries are a sweet-tasting, dark-red colored dried fruit about the same size as a raisin. The Goji berry tastes somewhat like a cross between a cranberry and a cherry. This fruit has extraordinary healing properties that most people dont know about. It is considered the worlds most nutrient-dense food and is known as the BEST anti-aging Super food available to humankind. For over 2,000 years the Goji has proven to improve many health conditions and cure ailments. They are some of the highest antioxidant-containing foods in the world. Goji berries typically contain 24 times the amount of antioxidants found in blueberries. Goji berries can be purchased here. Now you can see why I call this the Fountain of Youth Smoothie!

Just imagine how thankful and good your body will feel after youve finished off the last sips of this smoothie! Dont get me wrong, this is not only good for you, its beyond delicious! Who could ask for anything more? Coconuts can be purchase at your local health food store or Asian Market or you can now find coconut water in little juice boxes. How convenient!

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The Dynamic Trio

This juice is super easy, super fast and really delicious!!!

ingredients
7 oz. orange 4 oz. carrot 5 oz. banana

Procedure:
1. Juice the carrots and oranges. Then place the juice in your blender and add the banana (one banana is typically about 5 ounces). For a frothy treat, use a frozen banana yum!

HereS a bIt abOUt the DynaMIc TrIO

The orange is one of the best sources of the powerful antioxidant vitamin C and has multiple health benefits. Carrots offer an excellence source of beta-carotene, fiber, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, potassium and thiamine. Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy.

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Meal OPtIOnS

Strawberry Spinach Salad

Click here to view this recipes accompanying video. This helps me be with you every step of the way. The star of the show here is certainly these mouth watering sweet strawberries! Not only is this salad fabulous for you but the addition of these berries makes this salad so sweet to eat! Serve with my Poppy Seed Dressing.

ingredients
4 cups baby spinach 2 cups watercress leaves 1 cup green onions diced 1 cup walnuts, soaked and dehydrated, roughly chopped 1 quart strawberries washed, steamed and sliced vertically

Procedure
1. Wash and dry all your produce. 2. Place the greens into a large mixing bowl and add the remaining ingredients. 3. Add dressing and toss your salad taking special care not to break the strawberry slices. Voila! You are ready to serve! If strawberries are out of season, substitute with any seasonal fruit for an amazing salad.

Servings: 8 Yield: 8 cups

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Poppy Seed Dressing

This dressing is a delicately sweet treat! The gratifying taste of the orange flavor combined with the poppy seeds makes this dressing a perfect accompaniment to any fruit or fruit salad. This is fuel for the soul.

ingredients
1/2 cup orange juice, freshly squeezed 1/4 cup flax oil 1/4 cup olive oil 1-1/2 tsp onion, finely minced 1 tsp ground mustard 1/3 cup rapadura / cane sugar 1/2 tsp salt 3 tsp poppy seeds 1/2 tsp lemon juice, freshly squeezed

Procedure
1. Place all ingredients in a medium sized bowl and whisk together. Enjoy! 2. Store in refrigerator for up to 5 days in air tight container.

Servings: 10 Yield: 1 cup

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Asian Salad Rolls

Click here to view this recipes accompanying video. This helps me be with you every step of the way.

ingredients
1 whole red bell pepper, seeded and julienned 1 whole cucumber peeled, seeded and julienned 4 whole green onions, finely julienned 1 bunch cilantro, chopped 1 bunch lettuce greens 1 whole carrot, large, scrubbed and thinly julienned 1 cup purple cabbage, shredded 6 whole spring roll skins

Procedure
1. Cut all your ingredients and have at the ready. Place some water into a bowl large enough to accommodate the rice skins. Briefly dip one skin at a time into the water be careful not to get them too wet because theyll turn to mush. 2. Place the damp rice skin on a flat surface and start to add your ingredients start first with a few leaves of lettuce and some of the other ingredients in any order you see fit. Place the ingredients on the skin, just a bit off-center towards you. Be sure not to overstuff, for this makes them hard to roll. 3. Now fold both sides of the rice skin over the top of the filling. Then begin to roll the skin over the ingredients. Be sure to tuck the front edge of the skin under the ingredients. Continue to roll.

Notes
When it comes to rolling spring rolls, practice makes perfect! Either serve whole or cut in half making a diagonal cut. Serve with dipping sauce or drizzle it over the rolls. Rice papers can be found in the Asian Section of your market.

Servings: 6

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Spicy Peanut Sauce

Click here to view this recipes accompanying video. This helps me be with you every step of the way. This is the PERFECT combination of sweet and spicy. This sauce is a fabulous addition to spring rolls, cabbage wraps or salads. Just dip and enjoy!

ingredients
1/4 cup toasted sesame oil 1/2 cup peanut butter, organic, raw 2 Tbsp lemon juice, freshly squeezed 2 Tbsp agave nectar 1 Tbsp chipotle peppers, diced 1/2 cup water, filtered

Procedure
1. Add water and all ingredients into a blender and blend. Add more or less water for desired consistency. 2. Store in air tight container for up to 5 days in refrigerator.

Servings: 6

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Asian Kale and Bok Choy Salad

Click here to view this recipes accompanying video. This helps me be with you every step of the way. This is an amazing salad not only is it good for you, but its crazy delicious too!

ingredients
1 bunch kale 8 leaves bok choy 1/4 tsp Himalayan pink salt 1/2 cup carrots, finely diced 1/2 cup green onions, finely diced 1/2 cup red bell pepper, seeded and diced 1/2 cup almonds, (soaked for 4 hours, drained, rinsed and dehydrated until crunchy) coarsely chopped 1/4 cup sesame seeds, (soaked for 4 hours, drained, rinsed and dehydrated until crunchy)

Procedure
1. Wash and dry kale and bok choy. 2. Remove vein from kale and cut into fine shreds. You can use your mandolin to slice or chiffonade them. (To chiffonade, simply roll leaf into a tight cylinder and use very fine parallel cuts. This will produce beautiful ribbon-like shreds.) 3. Do the same procedure with the bok choy. 4. Place kale and bok choy into mixing bowl. Add salt and massage for several minutes. Set bowl aside and finely dice carrots, red pepper, and green onions. Before adding these ingredients, massage the kale and bok choy once more. This gives a nice cooked-like texture. Now add the carrots, red pepper and green onions to the bowl. 5. Coarsely chop your almonds. Add nuts and seeds to bowl mixture. Mix all ingredients well. 6. Serve with Spicy Peanut Sauce. 7. Salt and pepper to taste.

Servings: 8 Yield: 8 cups

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Jalapeo Cucumber Mango Madness

ingredients
1r  ipe mango, peeled, pitted, and diced (about 1-1/2 cup) 1/2 medium red onion, finely chopped 1J  alapeo chile, minced (include ribs and seeds for a hotter taste if desired) 1 small cucumber, peeled and diced (about 1 cup) 3 Tbsp fresh cilantro leaves, chopped 3 Tbsp fresh lime juice Salt and pepper to taste Also good with diced red bell pepper and jicama.

Procedure
1. Combine all of the ingredients in a bowl. Add salt and pepper to taste. If the salsa ends up being a little too hot or acidic for you, simply temper it by adding some diced avocado. Eat in a bowl or over a bed of greens.

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Zucchini Pasta With Garden Pesto Sauce

Click here to view this recipes accompanying video. This helps me be with you every step of the way. This is just like momma used to make, only better! So get ready to set your taste buds twirling because this is one delicious dish!

ingredients
2 cups fresh basil, firmly packed 2 Tbsp olive oil 2 Tbsp flax oil 2 Tbsp white miso 2 tsp garlic, minced 1 tsp nutritional yeast 1/2 tsp Himalayan pink salt 1/2 cup pine nuts, soaked 6 hours 1 pinch black pepper 1 tsp lemon juice, freshly squeezed 1 cup tomatoes, chopped 1/2 cup green olives 2 large zucchini

Procedure
1. Noodles: Wash and dry zucchini. Create zucchini noodles by using the veggie sprial cutter or with the use of a vegetable peeler. Place noodles in a bowl. 2. Add a pinch of salt and massage zucchini. This will help it release water; let rest. 3. Pesto: Add olive oil, flax oil, basil, miso, garlic, yeast, lemon juice, salt, pepper and pine nuts to food processor and blend. When well blended, add tomatoes and olives and pulse just 2 or 3 times. Do not over blend, as you want nice chucks of tomato and olives running through your pesto. 4. Go back to your zucchini and massage just a few more times, then drain water. Place noodles in mixing bowl and add pesto sauce. Serve and enjoy! 5. Leftovers (if there are any!) can be kept in an airtight container for 5 days in the refrigerator. Servings: 4 Yield: 2 cups

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Edamame Fiesta Salad

Click here to view this recipes accompanying video. This helps me be with you every step of the way. Be sure to buy certified organic edamame so theres no worry about GMOs. I prefer Seapoint Farms brand.

ingredients
2 packages frozen organic edamame - 14 ounces each 2 cups yellow corn on the cob (4 ears) 1/2 cup green onion minced 1 whole red pepper, diced into 1/4 pieces 1-1/2 tsp Himalayan pink salt 1 pinch white pepper 1 1/2 cups grape tomatoes, halved 1/2 cup cilantro, minced

Procedure
1. Place thawed edamame into mixing bowl. 2. Cut corn from cob, seed and chop red pepper and add both to mixing bowl. 3. Add all other ingredients and mix. 4. Toss with Mexican Tahini Dressing (or your own personal favorite). 5. Refrigerate for one hour, then serve on greens, in wraps, or just by itself! Its delicious and sooooo refreshing. 6. As always, salt and pepper to taste.

Servings: 8 Yield: 8 cups

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Mexican Tahini Dressing

This is a sweet and spicy dressing perfect for spicing up any salad.

ingredients
2 Tbsp tahini juice of 1 lime 1 Tbsp flax oil 1 Tbsp olive oil 1 orange 1/4 tsp cayenne pepper 1/2 tsp cumin

ProcEdure
1. Peel and seed oranges. Cut in quarters and place in blender. 2. Add all other ingredients to blender and blend until smooth. 3. Thats it! Enjoy! This dressing will last up to four days in the refrigerator.

Servings: 8 Yield: 2 cups

What IS tahInI yOU aSK?

Its a thick, smooth paste made of raw, ground, hulled sesame seeds with a flavor similar to peanut butter. Tahini can be used to flavor sauces and soups or give texture to a creamy dressing.

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Orange Granola and Purple Power Snack Bars

Click here to view this recipes accompanying video. This helps me be with you every step of the way.

ingredients
Granola 3 cups oats, soaked 4-6 hours, drained and rinsed 2 cups almonds, soaked 4-6 hours, drained and rinsed 2 cups sunflower seeds, soaked 4-6 hours, drained and rinsed 1 cup hazelnuts, soaked 4-6 hours, drained and rinsed 1 cup pumpkin seeds, soaked 4-6 hours, drained and rinsed 1 cup agave nectar or use coconut nectar 1 tsp orange extract, alcohol free (optional, but really adds an amazing unique, fresh flavor) Dried Fruit Mix 1 cup goji berries 1 cup dried bing cherries 1 cup golden Hunza raisins 2 cups golden flax seeds, soaked in 1 1/2 cups water for 4 hours 3 Tbsp maqui berry powder

SnacKS

PROCEDURE
Granola 1. Soak, oats, nuts and seeds for 4-6 hours in plenty of water. I use mason jars for this and masking tape to label the jars. This is especially helpful if you have a few projects going. 2. Once nuts have been soaked, drain and rinse. 3. Place the oats, nuts and seeds in a food processor and pulse. Dont over blend, you want nice chunks here. 4. Place in bowl. Stir in agave and orange extract. Then divide this mixture into halves. Take one half and spread on dehydrator sheets. Dehydrate at 105 for 6 hours. This is your granola. Snack Bars 1. The remaining half of your mixture is for the snackbars. Soak the dried fruit in just enough water to cover for 1/2 hour. Add the soaked (but drained) fruit to the oats mix. 2. Add the soaked flax seeds and maqui berry powder, mix well. 3. Spread about 3 1/2 cups of mixture on a dehydrator tray with a Paraflexx sheet. 4. Score the mixture using a metal spatula into kid sized squares or rectangles. By scoring first you ensure a fine looking finished product that easly snaps apart. 5. Dehydrate at 105 degrees for 6 hours. 6. Flip bars and remove Paraflexx sheet. Dehydrate for another 4 hours or until bars are crisp, but still flexible.

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Chocolate Hazelnut Butter

Click here to view this recipes accompanying video. This helps me be with you every step of the way.

ingredients
2 cups hazelnuts, soaked 68 hours, drained, rinsed and dehydrated 8 hours or until crunchy 1-1/2 cups agave nectar 1/2 tsp Himalayan pink salt 1 tsp cinnamon 1/2 cup coconut oil, liquid 3/4 cup cacao powder

Procedure
1. Place hazelnuts, salt and cinnamon into a food processor with the S blade and process until nuts become butter (this might take up to 1015 minutes). Periodically, scrape nuts down from the side of processor bowl to keep ingredients well incorporated. 2. Add coconut oil and cacao to nut butter and process again until all ingredients are well combined. 3. Place in airtight glass container. Will keep for one month.

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Goji Chocolate Chip Brownies

Click here to view this recipes accompanying video. This helps me be with you every step of the way. This recipe serves up some Big Bad Super Fantastic Brownies! Very decadent, very chocolaty. A true chocolate lovers brownie! Serve them up with almond milk and enjoy! For an even BIGGER CHOCOLATE BLAST drizzle with the Goji Chocolate Sauce!

ingredients

Decadent DeSSertS

Easy Peasy

4 cups walnuts 12 whole pitted medjool dates 4 Tbsp carob powder 8 Tbsp cacao powder 2 tsp vanilla powder 1/2 cup dried goji berries, soaked and coarsely chopped 6 Tbsp goji water, drained after soaking berries 1/2 tsp Himalayan crystal salt 1/2 tsp cinnamon 1/2 cup walnuts, roughly chopped 1/4 cup cacao nibs

Procedure
1. Place the walnuts into the food processor with the s blade and grind them until they look like meal (dried powder). 2. Pull the dates apart into a few smaller pieces and add to the walnut meal. Continue to process until the mixture is well combined. 3. Add the carob powder, cacao powder, vanilla powder, goji water, salt and cinnamon. Process again to combine all ingredients. 4. Remove mixture from processor and place into a mixing bowl. Add the cacao nibs and drained goji berries and mix well by hand. Pack the mixture into a 9x9 baking dish. Let chill for 2 hours before serving. 5. Drizzle with Goji Chocolate Sauce (see recipe) before serving. 6. Store the brownies in an airtight container in the refrigerator for up to one week. They will also freeze beautifully for up to three months. So make extra! 46 47

Goji Chocolate Sauce

Click here to view this recipes accompanying video. This helps me be with you every step of the way. My nickname for this sauce is, Ive died and gone to goji heaven. The lip-smacking flavors of this decadent sauce will have you mumbling something about heaven the second it touches your tongue!! You simply wont believe its not dairy chocolate! Drizzle it on everything from brownies, cheese cake, your favorite ice cream, to strawberries and bananas! You simply cant go wrong!

Ingredients
1/2 cup water (or to desired thickness) 1/2 cup goji berries, soaked for 20 minutes in just enough water to cover, then drained 1 whole avocado, seeded, peeled and quartered 7 Tbsp cacao powder 1/4 cup rapadura, raw (non-raw ingredient. If you are 100% raw, please omit ingredient or adjust recipe) 1 tsp vanilla powder 1/8 tsp cinnamon 1/8 teaspoon Himalayan pink salt

Procedure
1. Place all ingredients in highpowered blender, in listed order. Blend until smooth and creamy. Add more or less water as needed for that perfect consistency.

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Chocolate Peanut Butter Goji Berry Fudge

Click here to view this recipes accompanying video. This helps me be with you every step of the way.

ingredients
1 cup cacao butter, melted 1 cup agave nectar 2 tsp vanilla powder 1/2 tsp Himalayan pink salt 1 tsp lucuma powder (optional) 1 cup cacao powder 1/2 cup peanut butter 1 cup goji berries, chopped

Procedure
1. Place all the ingredients in a high powder blender EXCEPT the goji berries in the order listed. Blend until well combined. 2. Place blended batter in a mixing bowl and add chopped goji berries. Hand stir all ingredients well. 3. Line an 8x8 glass baking dish with non-stick paper. Evenly spread fudge batter in dish. 4. Place glass dish in the refrigerator for 20 minutes or until batter has hardened. 5. Once hardened, remove fudge from dish simply by lifting the edges of the paper. Peel paper away from fudge and then cut into bite-sized pieces. 6. Will keep in the refrigerator for several weeks, or the freezer for months, in an airtight container.

What IS LUcUMa POwder yOU aSK?

Lucuma is an exotic Peruvian fruit with a flavor reminiscent of maple and cashew. This subtly sweet full bodied superfood has become a favorite culinary treat of raw foodists worldwide. Raw lucuma powder is dried at low temperatures then gently ground and sifted retaining all its vitamins, minerals, fiber, and carbohydrates.

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Sultry Chocolate Velvet Mousse

Click here to view this recipes accompanying video. This helps me be with you every step of the way. This mousse is warm, sultry and decadent. The slight heat from the pepper powder comes as a welcome surprise. With each bite of this fluffy mixture youll slowly feel the heat build, making you warm and cozy all over. (For a PG version, eliminate the red pepper)

ingredients
1 whole large or 2 small avocados, peeled and seeded 1/2 cup cocoa powder 1/2 cup agave nectar 1 tsp vanilla powder 1/4 tsp cinnamon 1/8 tsp Himalayan pink salt 1/4 cup water, filtered 1/4 tsp red pepper powder 1/2 cup strawberries, sliced 1/2 cup blueberries

Procedure
1. Place water and all other ingredients into the blender and blend. Add more water if necessary. Remember not to add much water, you want to keep that light fluffy texture of mousse. 2. Place your mousse in desired serving pieces and chill for one hour before serving. Garnish with fruit and enjoy!!

Servings: 4 Yield: 2 cups

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cOngratUlatIOnS!

Can you believe you are here at your destination already? I can; I didnt doubt you for a second and I am so proud of you! I hope you are too. I am betting that you feel amazing! You probably notice a difference in how you look; your complexion may be clearer and brighter. Your clothes may even feel a bit looser. Now imagine how great you will feel if you stay raw for an entire week, a month, or even longer. No pressure here, but do think about it. I know some of you are on this 3 day excursion as the beginning of a much grander journey as youve already made the decision to transition to raw and this is your first step. Stick with it, you can do it and you will be so thankful you did!

Obviously a high raw vegan diet is not for everyone as we are all unique and different. If you choose to return to a standard American diet I of course respect your decision; but please dont forget about me and our little weekend excursion. Keep snacking on fruits and nuts and forget potato chips exist! Continue juicing or blending at least once a day. You know this isnt about me, but something I want you to do for you! And please, feel free to pick up this book now and then and join me for another excursion! You can stay as long as youd like or just come on board for a meal or two.

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Further Reading and Resources

The documentary Simply Raw: Reversing Diabetes in 30 Days (http://www.rawfor30days. com/trailer.html) follows diabetic Americans on a standard American diet (SAD) who literally reverse their diabetes in less than 30 days on a raw vegan diet. If you are not familiar with the horrors of modern day mass food production in the United States, please educate yourself. The following book and documentary films may shock you and are likely to change the way acquire your groceries. Your Right To Know: Genetic Engineering and the Secret Changes in Your Food, by Andrew Kimball Food Inc, documentary film Food Matters, documentary film The Gmo Trilogy, documentary film

Please visit ChefTinaJo.com to learn more about Chef Tina Jo and the raw vegan lifestyle. Chef Tina Jo is the accomplished author of the Real Life Raw Series: 7 Day Juice Feasting, Kids in the Kitchen, Tricks for Healthy Treats: Halloween, 30 Days to a Healthier You and Chocolate. She is also a well known raw foods coach whose programs range from a get started phone call to in depth one on one private coaching. For more information, please visit ChefTinaJo.com
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