Rocking Body Raw Food - Joy Houston

Unleash your fit
figure within using

easy to follow
menu plans and
shopping lists.
By Joy Houston Including Photos by
Author of The Delicious Revolution Travis Houston

Rocking Body Raw Foods by: Joy Houston
Author of The Delicious Revolution & Hostess of The Delicious Revolution Channel
Connect with The Delicious Revolution on Facebook, YouTube, and Twitter
DISCLAIMER: All content in Rocking Body Raw Food is informational only and is in no
way intended as medical or nutritional advice. Before making any changes to your diet, consult
with your physician or health practitioner. The perspectives shared herein are the opinions of the
author who is neither a physician or a nutritionist. Your health is your responsibility.
OPEN DISCLOSURE
The links in this PDF (and on the website) to Vita-Mix and Amazon represent affiliate
arrangements that may pay me a small commission for promoting their products. They do not
have any input in my choices, nor any say over which items I review, nor any editorial rights
over my writings. They simply allow a small percentage to go to me as an affiliate because they
recognize that honest opinions from a passionate chef are a fabulous form of advertising for
them. I do not make affiliate links to ANY product or service that would charge you more in
order for me to get paid. Quite the contrary, you will get the same price as if you went direct and
any discounts I can arrange for my readers will be passed on directly to you. No secrets!
ISBN 978-0-9843704-0-5
© 2010 by Joy Houston with photographs © by Travis Houston
All rights reserved under the Pan-American and International Copyright Conventions
This book may not be reproduced in whole or in part, in any form or by any means without
written permission from the publisher. This text is for your personal use only and it not to be
shared, traded or distributed without the written consent of The Houston Corporation.
Published by The Houston Company LLC

Table of Contents
Before You Begin! 6
Thank you! 6
When will I find the time? 6
Will I Starve? 7
What do I need to buy? 7
Common Challenges 8
Common Benefits 11
Tips and Tricks for Success! 14
The Detox That Rocks 14
Veggie Drinks 14
Breakfast 15
Keep It Fun 15
Be Prepared For Temptation 15
Quitting Coffee 16
Don’t Clear Your Social Calendar 16

Why Raw Cuisine?! 17
Enzymes 17
Alkalization 18
Kitchen Gear For Living Foods! 19
What Am I Eating and Why?! 22
Nut Pâtés & Nut Cheeses 22
Greens, Greens, and More Greens 23
Flax Crackers and Sprouted Bread 23
New and Different Ingredients 24
Common Ingredients with Incredible Benefits 26
Menu Plan! 31
14 Day OverView 31
Week One 32
Week Two 33
Shopping Lists! 34
Day by Day Guide! 40
Preparation Days! 48
Day One Preparations 49
Day Four PreparationS 57
Day Eight PreparationS 60
day Eleven Preparations 64
Quitting Coffee Painlessly! 69
Desserts! 70
Living Lemon Bars 70

Cacoa Pudding 71
Decadent Caramel 72
Mint Cacao Brownies 72
Caramel Coconut Brownies 73
You Rawk!! 74
Congratulations! You did it. 74
What’s Next? 74
RAW
Before
Rocking Body You FOODS
Begin
Before You Begin
Thank you!
Thank you for choosing the Rocking Body Raw Foods diet. Rocking Body Raw Food
is intended to do two things, guide you through a two week cleansing diet and teach
you how to make basic raw dishes you can incorporate into your everyday meals. This
will empower you to make the foods that help you loose weight and keep it off. Keep in
mind that you need not commit to a 100% raw lifestyle after this diet to enjoy the
benefits of living foods. As you go through the next two weeks take note of what
works well for your body. Look for recipes and tricks to integrate into your lifestyle. If
you adopt one habit from this cleanse, let it be drinking green juices, live vegetable
drinks with fresh organic greens. Likely, you will find much more to
incorporate daily. There are a couple of kitchen tools you may not have,
so review the Kitchen Gear For Living Foods. You may also need to pad
your pantry with a few new ingredients some of which are less
expensive when ordered in advance through Amazon. The
benefits of raw food for your rocking body are outlined in Why
Raw Cuisine.
When will I find the time?
Two preparation days each week will keep your kitchen

stocked with staple dishes that can be quickly and
easily paired with fresh produce for each meal. This
course is set up to weed out the wimps right away.
The first preparation day will be somewhat of a raw
foods marathon. The rest will be an easy walk
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around the block. Preparation days will be a fair amount of work, but keep in mind that
you will be set up with meals for three and a half days. Prep days are more fun (and
faster) if you team up with someone. You will have more than enough of each basic
recipe to serve two people hefty portions for the days that follow. Cut recipes in half to
serve one, or find someone to cleanse with you so you can support each other.
Will I Starve?
There will be more food than you need. That is intentional. You can snack when you
feel the need and still have plenty for your scheduled meals. In the future you can
scale back recipes if you want less food. If you find you have excess, SHARE. You
may turn a friend or neighbor onto foods that guide them toward fitness and improved
health. Follow the pointers in Tips and Tricks For Success to assure you have ample
snacks around. This is a cleansing diet of abundance not lack. Enjoy it.
What do I need to buy?
The section Kitchen Gear For Living Foods will let you know the tools you need for the
raw foods trade. Do not fret over the gadgets, do your best with what you’ve got. If
you don’t have a dehydrator, use the oven with the door open.
Some grocery items can be ordered on line before you start the diet. To save money
order the following items from Amazon: Nutiva
Organinc Coconut Oil in the 54oz containers, Navitas
Naturals Raw Cacao, and Navitas Naturals Maca
Powder .
Shopping for produce is scheduled for twice a

week. Shop on your preparation days for the
freshest ingredients. Shopping lists are included
so that trips to the store can be quick and easy.
Support you local farmers whenever possible.
Spring for organics, you’re worth it!
7
COMMON CHALLENGES
I Don’t Have A (fill in the blank with missing kitchen gadget)
Don’t let what you don’t have stop you. If don’t have a Vita-Mix or high
speed blender, a food processor, a dehydrator, or any of the other tools
used in this program, don’t sweat it! Like all things in life you get what
you pay for. If you use a regular blender to make your green
smoothies, they may be a little less smooth. So what! If you mince
by hand, things may take you longer. No worries! If you remove
moisture from recipes in an oven on low temp instead of a
dehydrator, it is fine. You may get better results from having these
items, but clearly eating these recipes prepared without all the
gadgets is still a far cry better than drive through fast food burgers or burritos. If and
when you can get the tools that make raw food easier, great. If not, do what you can
with what you’ve got and you will be impacting your health in profound ways.
Felling Restricted
Negative feelings like stress, overwhelm, denial, and restriction undo some of the good
you are doing for your body by eating raw foods. Relax. Enjoy raw foods. Make a
perception change by focusing on how beneficial this 14 day diet is for your body. Let
your friends know you are eating this way, share the new dishes you’ve learned to
make and get their support. If it still feels bad, let it go for now and try again later.
Above all, listen to your body and do what feels right. If you choose to incorporate a
high-raw diet after the cleanse, go slow. Flow into the changes. See Tips and Tricks
For Success for transitional foods and suggestions on simplifying a high-raw diet.
Hitting A Wall
If you experienced feelings of hitting a wall, meaning that you felt completely drained
and totally exhausted almost out of nowhere, this could simply be your body calling out
for some overdue rest while detoxifying. It may also signify an imbalance of organisms
in the body. For example, an overgrowth of candida or other organism might be
consuming the sugars and carbs you eat. Their consumption of elements your body
needs effects your energy level, but the serious drain comes when your system has to
deal with all the excrement from that overgrown gang. For this reason, it is important
8
to get clear on exactly when you feel great lulls in your energy. Pay attention to your
body’s reactions to food. If you notice that these energy droughts come after sweets,
chill out on the sugars and carbohydrates to see if that does away with the issue. Your
body is amazing. Once there’s not enough sweets to feed the gang, they will die down
to normal levels. Check with your health practitioner about aiding the body in regaining
balance if you think this may be an issue for you. There are natural herbs and
mushrooms that can help your system regain balance.
This Too Shall Pass

When you share the news of your fourteen day raw cleanse with others you might be
surprised by how many people assume you are going to be burping and farting your
way to good health. While gas can be an issue for some, this side effect can be
reduced by easing into the consumption of greens each day with your green juice. The
Vita-Mix helps breakdown the cellulose, the cell walls of the plants, to aid in absorption
of nutrients. Another gas-causing situation is trapping quickly digested foods, like
fruits, in the bowls between nuts or starchy vegetables which are digested more slowly.
You can avoid this scenario by eating fruits separately, on their own, between meals or
as a meal. Feel it out and listen to your body. For example, my system does well with
fruit in salads, but struggles with dishes that contain both fruit and nuts. Listen to your
body. Check with your health practitioner if gas issues persist.
Nut Gut
As you feel less dependent on meats and dairy you will reduce the amount of nut
based dishes that are included in this diet. This menu is set up for
people who are new to raw foods and are accustomed to heavy
meat and cheese dishes. The nut pâtés and nut cheese
included here are intended to assure you that you will have
those cravings satiated. You will notice as you progress
through the diet that a little goes a long way. The nutrient dense
nature of raw foods makes them more filling. Ween down your
portion sizes of the nut pâtés as soon as you progress. A small
ice cream scoop of nut pate is a full serving once you have
adjusted If ever you feel a heavy stomach, or like your body is
really having to work on digesting your food you are experiencing
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what raw foodists call “nut gut”. It is akin to the post Thanksgiving, bloated belly that
comes with feeling that you’d better lie down and let your body get down to work on
digesting your meal. This is a sure sign that you can back of the pâtés and increase
the greens, fruits and veggies. Pâtés are useful in reducing cravings for meats and
cheeses, but too much of them will slow your weight loss.
Insomnia
The subject of getting less sleep comes up as both a benefit and a challenge when
reviewing the raw foods experience. Many people feel the need for less sleep while on
raw foods. If you lay in bed tossing, turning and being pissed off that you are not
sleeping, this result is quite frustrating. Upon suggesting that they check in and see
how they feel with less sleep, respondents agreed that they felt rested despite getting
less than their normal 8 hours. That said, it is normal to feel more tired when
detoxifying. My first week of raw foods I found I needed more sleep and that I slept
like a rock. By day seven, I was bounding out of bed at 5 in the morning. Listen to
your body and do what feels right. Pay attention and be open minded to changes that
may occur. Be careful not to wrap the blessing of 730 more waking hours
in the year with a bad mental image by labeling it insomnia.
Stressed About Time

This cleanse makes the most of your precious time in the kitchen
by scheduling one preparation day every three and a half days.
Even this can be stressful if you have work, family and social
obligations vying for your time. Let’s face it people with Rocking
Bodies also tend to have rockin’ lives with major demands both
socially and professionally. Don’t stress over your food! If you have
organic corn chips instead of dehydrated raw chips, who cares?
You are still eating way better than if you stopped at the local taco joint and picked
up a pile of nachos. No flax crackers or raw breads? No worries! Reach for one slice
of Ezekiel Bread and use a big lettuce leave as the top of your sandwich. You are
consuming half the bread of a normal sandwich and none of the processed flours
because Ezekiel is made of sprouted grains. Even if you fall off the wagon for a meal
or two, chill out. A couple of “cheater” meals out of 42 is still 95%. Give yourself a
“big up” for the A+ rather than fill your body with the residue of demeaning thoughts.
10
Wanting Hot Food
Sometimes you may simply crave hot food, not warm food. When warm-you-from-the-
inside, hot food is the only thing that will fill your needs, heat it up! My first suggestion
is to have a warm soup like raw corn chowder or tortilla soup, or drink a cup of green
tea. If that doesn’t do the trick, heat your food in a toaster oven, or add baked whole
foods to your diet. Better to have a healthy raw dish that has been heated than to eat
processed foods or junk because your cravings got the better of you.
COMMON BENEFITS
Weight Loss
The Rocking Body Raw Food Diet focuses on making nutrient dense foods with their
enzymes intact, not on weight loss. That’s why it works. When you focus on weight
you get more weight. Switch the focus to health, and you get more health. For those
of you who are overweight, that will naturally mean that you shed pounds. Stay
focused on how it will feel to strut down the beach with your Rocking Body. Spend
your last few waking moments each day meditating on how it feels for everyone to
notice how hot you look in your new jeans. Keep your focus on all the ways you will
feel when you’ve hit your goal weight. As your body alkalizes you won’t have any need
for the extra fat. As your enzymes cease to be diverted to the task of digesting
processed foods, your Rocking Body reveals itself a little more everyday. You will need
to maintain your fitness efforts, but they need not be excessive. Keep in mind that a
good sweat moves toxins quickly out of the body, so shot for at least one work out a
week that has you dripping.
More Energy
Some of the best feedback on raw foods is the added energy
people experience. When people ask me to describe it I liken it
to driving. Eating the Standard American Diet (S.A.D.) is kind of
like driving a beet up old FORD or
a crappy little Yugo. Sure it gets
the job done, but it’s nothing like
being behind the wheel of a
sports car. It’s even a step above
11
the typical,shiny, gas-guzzling race car. It’s more like doing zero to 60 in 3.9 seconds in
an electric Tesla. All that speed and power while also being better for the planet. To
put it simply you can feel your body operating at it’s peak.
Feeling Rested on Less Sleep

This is the flip side of the insomnia complaint. Many people, myself included, find that
they naturally wake feeling very rested with less hours of sleep. You gain more hours of
consciousness in your life when you meet your body’s need for rest in less time, this is
a huge gift. Run the numbers. If you get 730 more waking hours a year, that equates to
30 extra days every year. What will you do with an extra 30 days each year? Doesn’t
make it seem like it takes so much time to prepare living foods if you factor this 30 day
bonus into the equation.
Feeling Light
If humans could photosynthesis we wouldn’t need to eat at all. We eat to absorb
energy, energy that was initially created by the sun in the form of light. That energy is
absorbed by plants. We can eat plants or animals that ate plants in a transaction that
culminates with our bodies receiving the sun’s light. When we eat a living food diet, we
are consuming that light in a more direct fashion and you feel it. You
may not feel this lightness on the first day, but when you stick with it
and stay on the path there is a palpable, real feeling of lightness.
You can feel your body operating like the fine tuned, miraculous
machine it is. The best calls I get are from people who are just
starting to feel this way. They talk fast, with contagious
excitement about their bodies and what a difference it
make to experience their day to day lives in such a
heightened state.
Glowing Skin
Skin is the largest organ of the body in terms of surface
area. It is sometimes referred to as the third kidney
for it’s ability to release toxins from the body.
When you consume a living diet, the skin doesn’t
have so many toxins to remove from the body,
12
giving it time to work on regeneration and maintenance. Combine this change with the
effective digestion, improved circulation, and increased phytonutrients of a raw foods
diets, and you can understand why your skin might glow like you haven’t seen for
years, if ever. My favorite comment about the changes in skin texture, look and feel
was from a mother who told me her cheeks were as soft and rosy as her baby’s!
Balance
Eating raw foods gives the body a break from the up and down dietary drama of the
Standard American Diet (S.A.D.), inviting natural balance and ease within all systems.
How that will manifest in your body will be unique to you. Some people experience a
balancing of blood sugars (see amazing examples of this in 30 days of Raw). Some
people experience hormonal balance resulting in less mood swings. Some people
experience healing of recurrent illness or conditions that have plagued them their entire
lives. Almost all people report being more in tune with their emotions. Often times they
describe being aware of emotional responses to their surroundings instead of being
reactive. What causes this healing, clarity and balance? Is it the food? Is it the time,
attention and love they are expressing for themselves and the planet by eating raw?
My response to that is, “Who cares?”. Does the lagging nutritional community in
Western medicine need to label and explain something in order for us to reap the
rewards? No. Living foods simply works well for some people, bringing balance and
ease to often times over stressed systems.
13
BodyforRAW
Tips and Tricks
Rocking FOODS
Success
Tips and Tricks for Success
THE DETOX THAT ROCKS
Although this is not an extreme or harsh detox, 14 days of
raw cuisine will detoxify you. Help your body efficiently
eliminate toxins and boost your immune system.
Drink lots of water: two liters minimum, consumed
between meals so you don’t dilute stomach acid during
digestion of foods.
Dry brush: before you shower brush the body with a natural
bristle brush in small circles working from the extremities
toward the heart. Be gentle, this process may be mildly
exfoliating, but the intention is simply to stimulate the skin.
Contrast hydro therapy: at the end of your shower,
alternate hot and cold rinses. End with a cold rinse. This
stimulates the immune and endocrine systems, aiding in
detoxification.
Drink a detox tea: inform your naturopathic provider of
your 14 day raw food plan and get their recommendation. I
use a blend of pau de arco and reishi mushroom tea.
Sweat: no less than once a week. If you don’t sweat from
your workouts, go for a sauna or steam bath to ensure you
are moving toxins out of the body efficiently.
VEGGIE DRINKS
Start your day with a green smoothie. There are recipes for
veggie smoothies listed for each day with more on the on
the Delicious Revolution blog. You’ll quickly learn to
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estimate the ratio of greens to other flavors to make your own freestyle creations.
Alternate greens so you get a wide array of nutrients. Keep in mind that spinach is a
good choice for beginners due to its mild flavor.
BREAKFAST
The word breakfast means breaking a fast, a daily fast since last nights dinner. Go
easy on the body. Have a green drink for breakfast. Only if that’s not enough for you, if
you require a more substantial start to your day, add fresh seasonal fruit or use the
breakfast menus provided. They have been included because so many people
mention fears of going hungry on a raw diet. No one goes hungry on my watch. Be
aware that the soaked oat groats are more filling than they look. You will only need 3 to
5 tablespoons of soak groats to give you the sustained feeling comparable to a bowl of
cooked oatmeal. Go easy and remember the green drink is the base of your morning
meal.
KEEP IT FUN
This is intended to be a fun romp through the new frontier of raw cuisine, not a
laborious, frustrating challenge. The fact they we are not only giving your body a 14
day raw cleanse, but also empowering you to make new raw dishes may make this a
bit overwhelming. If any or all of these recipes are too labor intensive for you, skip it
and have a simple raw plate. For this purpose, keep a nut cheese and a nut pate
around as well as some flax crackers or Ezekiel bread. Go simple when you are busy
or stressed. Have fun with recipes when you have the time and energy. Ironically, the
more raw you eat the more time and energy you have!
BE PREPARED FOR TEMPTATION

Don’t let the Sweet Tooth Fairy blow your raw experience.
Reach for fresh seasonal fruit to satisfy. If that
doesn’t do it, there are mind blowing raw
desserts that are tastier than most cooked foods.
A few of my favorites, are in the desserts section
on page 70.
15
QUITTING COFFEE
If other humans are not safe in
your presence before you’ve
had your first cup (or two) of
coffee, for the sake of world
peace, STAY ON THE
BEAN. Knowing your limits
doesn’t mean accepting
them. If you know you’re a
java slave and want to set
yourself free, cut it back. Start with
only one cup. Then try half a cup as well as the
delicious Maca F.A.C.A. concoction on page 58.
You may find you prefer the taste as well as the
mental clarity and energy that maca provides.
Mayans relied on it for clarity of thought, stamina,
and virility. Mayans gave you the perfect
calendar. What has Starbucks done for you
lately?
DON’T CLEAR YOUR SOCIAL CALENDAR

No need to avoid social functions in fear you will
star longingly at a warm plate of brie and a frothy
topped brew singing “ I can’t get no satisfaction.”
Spice up parties and events by bringing raw
libations and treats. Not only will you stick to your
14 day raw diet, you will also impress your friends
and expose them to delicious foods and drinks.
They might incorporate the new recipes into their
own culinary repertoires and drop a few pounds
thanks to you.
16
Body RAW FOODS
Why Raw Cuisine?
Rocking
Why Raw Cuisine?
ENZYMES
Raw foodists believe that eating raw foods is the healthiest way to fuel the body. Why?
Because raw foods naturally contain all the enzymes needed to break that food down,
or digest it. That means our body does not have to dedicate the finite number of
enzymes we have to the mundane task of digesting food. How do they propose we
keep food enzymes intact? By not heating food over 115˚ farenhieght.
Why all the fuss about enzymes? Enzymes are catalysts that enable chemical
reactions. Pretend enzymes are your own miniature plastic surgeons, cruising around
the body enabling everything from the rejuvenation of the skin around your eyes to the
repair and maintenance of your tiniest capillaries. They have plenty to do to keep you
looking and feeling your best. Would you pay the surgeon's exorbitant hourly while he
cleans your toilettes? Probably not. Keep Doc focused on the crows feet, tight
tummy, and perky butt, and bring in the right person for the right price to clean the
bathrooms. This is an over simplification, but you get the picture. The body does not
have to redirect its enzymes from their natural functions to the task of digesting foods
that came in with their enzymes destroyed by cooking or processing.
Now that you've got the basic concept, keep in mind that this is one perspective.
Chinese medicine, for example would advise those diagnosed with "damp heat" to eat
very little raw, steaming their veggies and fruits instead. We are not here to debate the
pros and cons of various culinary platforms, nor to advocate the exclusive choice of
one way of eating. We are here to extol the virtues of
raw cuisine for it’s varied and delicious
methods of incorporating more fresh, live
foods into our lives.
17
ALKALIZATION
We can work our muscle groups like mad to create perfect six pack abs, but if our
body is too acidic it may hold on to fats, covering up all our hard work under a layer of
flab that is actually protecting us. Protecting us from what? From acids. The body
has an arsenal of defense strategies to deal with excess acids. Depending on
individual body types it may let acids settle in weak areas of the body, causing pain.
Or it may pull calcium from the bones to neutralize acid. This can lead to bone disease
such as osteoporosis. It might hold on to cholesterol. This seems like a bad thing, but
in actuality it is the body’s attempt to protect the sensitive vascular system from acids
in the blood that damage sensitive linings. Another easy way for the body to deal with
acids is to store them in fats. Better to store acids in a “spare tire” or a “wide load”
than to let them damage vital organs or settle in weak areas of the body to wreak
havoc. Your extra pounds may be saving your life. Get your pH corrected by alkalizing
your body and the extra weight won’t be necessary any longer. The excess pounds are
free to go. Incorporating live, fresh, organic foods is a delicious, easy way to alkalize
your body.
Before You Go Raw

Always let your health practitioner know about changes to your dietary regime. Listen
to your body and only do what feels right for you. There may be some detoxing that
occurs, but a raw foods diet is simply a healthy change in your eating pattern and
should be very easy on the body. You are not starving yourself or taking in clays or
pills to scour your insides. If you visit the bathroom more frequently, it should be a
natural, “regular” experience, no doubling over with the intestinal cramps or sudden
releases as harsh cleanses can cause.
Before you invest in the key items needed for raw cuisine, be sure living
foods agrees with your body. Until you establish wether or not raw
foods are for you, borrow the gear or arrange to do
your two preparation days each week with a
friend who owns the kitchen gear listed in
the next section.
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Kitchen
RockingGear
BodyFor RAW
Living FOODS
Foods
Kitchen Gear For Living Foods
Raw food gets a bad rap when it comes to the expense of tools needed to prep it well
and with ease. Compare the cost of a kick ass blender, a food processor, and a
dehydrator to the cash you’d lay down for a six burner Viking range. The costs are
quickly put into perspective. That said, you can prioritize your purchases
and work within your budget to grow your collection of raw foods
tools. Here’s some advice on what to spring for first.
The Vita-Mix 5200

Hands down, this is the best high speed blender. Use it as a blender, juicer, even
homogenizer to make pates. Easy to clean, reliable, and has a 10 year guarantee
to back it up! It has a built in “knock it off” function in case you try to abuse it!
Go too crazy making thick nut butters or pates and it cuts you off! It resets and
you can use it once the temp is normal. It will set you back $449.00 and it’s
worth every penny considering you will literally use it several times a day.
Rocking Body Raw food readers get free shipping and a 30
day money back satisfaction guarantee when you use this
link.
Knives & Cutting Boards

You are about to be chopping, slicing and dicing your way
to a healthier you. That is tough to do with crappy knives.
You are also MUCH more likely to hurt yourselves with dull
blades. No need to break the bank, just get one good chef knife and one good
pairing knife. If you can swing a small serrated blade, that will come in handy too.
Treat the blades well by using a quality WOOD cutting board, preferably end cut
bamboo. Want suggestions? These are great products for the price:
Shun 8” Check Knife (Ken Onion Design)
3.5” Shun Classic Pairing Knife
19
17.25 by 13.75 Bamboo Cutting Board
Excalibur Dehydrator
Meet your new “oven”, the Excalibur dehydrator. This
machine is the industry standard for raw foodists.
When recipes state the number of trays a mixture will
fill in a dehydrator, they are generally referring to
the 15” by 15” trays of the Excalibur machine. A
dehydrator may seem like some lame infomercial
product, but once you start cooking with one,
you will be amazed at the diversity dishes you
can create. Excalibur makes a 5 tray and a 9 tray
dehydrator. Go for the 9 tray if you plan to incorporate raw
dishes. You can dehydrate on the top shelves and remove lower shelves to
make room to warming bowls, plates or dishes. This comes in handy because although the Vita-
Mix makes hot soups and the dehydrator warms your food, it cools
quickly when served on cold dish ware. It is also energy efficient to
dehydrate more things at once, having nine trays makes that easy to do.
The bigger dehydrator takes up no less counter space and offers
enough room to invite friends to do their raw food
preparations with you. This makes ti worth the extra $50.
Food Processor
This 7 cup KitchenAid Food Processor has a smaller 3 cup
bowl and blade that fit within the machine for smaller jobs.
I am thrilled with this unit. It is priced between $50 and
$100 less than other options of the same quality that hold 9
cups. The motor is the same strength, so the results are
fabulous. Unless you are cooking for a large family and
need bigger batches, this machine will do the job. You
will definitely want a food processor if you intend to
incorporate raw cuisine. So many dishes require mincing
to the point of forming pates. That would be hours of
laborious chopping without a food processor. It is also
the key tool in making unbelievable raw desserts.
20
Vegetable Spiralizer
The spiral slicer is the best thirty dollars
you can spend if you are ready to
replace pasta with veggies.
Forget the processed flour
and eggs formed into
noodles and use raw
vegetables like zucchini
or summer squash to
make pasta. Toss a
quick, easy sauce
over the veggie
noodles to warm
them. They absorb
the flavors of your
sauces even more than standard pasta and they are gluten free. The spiralizer makes noodles in far
less time than it takes to boil a large stock pot of water and wait for your pasta to reach al dente
status. I tried a tiny version by Joyce Chen, but returned it for the model shown here. It is far sturdier
and gives a consistent texture to the noodles. If you don’t have any raw meal planned or prepared,
veggie noodles on the spiralizer topped with a quick blender sauce makes a fast, easy, delicious
meal.
21
What EatingRAW
Am IBody
Rocking FOODS
and Why?
What Am I Eating and Why?
NUT PÂTÉS & NUT CHEESES

The term nut pâté is used to describe the base for some of the meat-like dishes.
Instead of meat balls, you’ll have Neat balls. Instead of actual falafel, which are fried
and made from cooked garbanzo beans, you will have living Falafel made with fresh
spices and raw veggies. You will also try Mock Egg Salad, and Living Latin Scramble
which are meant to taste similar to egg dishes. To save time we will make pâtés and
nut cheeses in batches dividing portions and seasoning them differently to give a wide
range flavors to use throughout the week.
Nut cheeses can be much more complex than those you will sample on this 14 day
plan. They can mimic firm cheese, parmesan and even feta, but these versions require
rejuvelac (soak water from fermented wheat berries), overnight fermentation, and
dehydration. We will skip the complicated stuff (for now) and stick with spreadable
cheeses and sauces. You will try your hand at making Not-cho cheese, a pourable,
spicy cheese mixture that will put movie-variety nacho cheese to shame. You will also
make Tzatziki (a Greek yogurt sauce), Kalamata Spread, and two types of cheese to
use in the Italian flavored recipes, Sun Dried Tomato Cheese and Cracked Pepper and
Chive Cheese. You will even make a Creamy Curry Maple Dressing from this dairy-like
base.
The reason we mimic these cooked foods, meats, egg dishes,

and dairy is so we can feed the whole self. Sound nutty?
Look, you could do just fine switching to an all
veggie, fruit and nut based diet, but we
aren’t just feeding a machine. We are
feeding a body, soul and mind. The
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mind being the trickiest part to satisfy. We may be used to a quick burger and fries
with friends, pizza and movie night, and a whole host of other social and emotional
food habits. We go to the trouble of whipping up these unique recipes to keep the
whole self happy and fulfilled. Once you get the hang of creating raw foods you can
omit or reduce the amount of nuts and increasing the amount of veggies you use in
your pâtés. This will help avoid “nut gut”. Initially the nuts
provide fats and protein that mimic cooked foods and
help you feel satiated.
GREENS, GREENS, AND MORE GREENS

Alkalizing, nutrient, mineral, and vitamin - rich
greens appear at every meal on this cleanse.
Although you don’t sit down to a salad for
breakfast, you are basically drinking one
(without any calorie packed dressing) by way of your
morning veggie juice. You cannot take a powder or
supplement that is anywhere near as advantages for your Rocking
Body as live greens. You will notice that the plan starts with spinach in the smoothies
and moves on to kale and chard in the latter part. There are two reasons for this,
because your tastes will change as you consume more nutrient dense live foods and
because you will be confident that you are not ruining a perfectly good drink by adding
kale or chard once you trust the plan.
FLAX CRACKERS AND SPROUTED BREAD

You can take a crack at making the flax cracker and pizza crust recipes using a cookie
sheet, parchment paper and your oven (on it’s lowest setting with the door open). It
will work, but to be honest it can be a little messy and time consuming. If you do not
have access to a dehydrator (ask around
you may be surprised how many
people thought they would one
day make their own beef jerky
and have one lying around in
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garage), get Ezekiel 4:9 Sprouted Grain Bread. It is a flour-less bread made from
sprouted grains. It is a handy cross over food. It tastes great lightly toasted and
topped with the same ingredients suggested for the flax crackers or pizza crust. Either
the crackers, which can be flavored in a variety of delicious ways, or the Ezekiel Bread
will add fiber, complete protein, and essential amino acids to your meals.
NEW AND DIFFERENT INGREDIENTS

There may be a few ingredients that you are not used to using. For example you may
not normally cook with Nama Shoyu, a raw soy sauce. For the most part this 14 day
menu sticks to easy-to-find ingredients. Even the nama shoyu can be replaced with
Bragg if your local market does not carry it. You will see young coconuts, lemon grass,
kafir lime leaves, dulse flakes, nori, phsyillium husk, and all sorts of ethnic spices,
alternative items and, some might say, odd concoctions when you flip through most
any raw or living food cook book. These sorts of ingredients are kept to a minimum in
this introduction, but will be expanded in the next book and on the site. Though not
listed in your daily meal pans, I recommend incorporating young coconuts right a way,
if you can find them. They are fabulous for you and make a delicious, nutritious
beverage and snack all in one. Also consider goji berries and acai as superfood fruit
choices for your between meal snacks. Here is the low down on a few ingredients you
might be unfamiliar with, or simply not realize the benefits of.
Raw Cacao
Higher in antioxidant flavinoids than green tea, a
great source of essential minerals such as iron, calcium, zinc,
copper, sulfur and potassium. My brand of choice is Navitas
Naturals, for quality and price it is the best available. There is
a wealth of information on this magically delicious super
food. My favorite expert on the subject (and on all super
foods) is David Wolfe. Learn more by reading his book
Naked Chocolate, or Superfoods: The Food and Medicine of
The Future.
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Maca
This adaptogen, herbs that increase the body’s ability
to adapt to stressors, has a malt-like flavor. Again the Navitas
Naturals Maca is my choice. Sometimes called the superfood
of the Andes, it is used in our recipe for Maca F.A.C.A. (our
silly acronym: For Absolute Clarity All day). This is our answer
to coffee, which is neither raw nor good for you. Mayans and
Latin America have relied on maca for centuries for clarity,
virility, and to lift mood and energy levels. We rely on it to keep
those who are coffee dependent from going postal during the cleanse. No migraines or
headaches, sweats or shakes while kicking the bean with this delicious drink.
Raw Honey
As is evident from its presence in the pyramids of Egypt, honey has been used
for ages. You will want to find a local source for raw honey. Eating raw honey made by
bees in your area, collected from the same pollens you are exposed to, stimulates your
body to adapt well to it’s environment, reducing hay fever and allergies. It is delicious,
creamy, and better for you than processed table sugar. This is another topic covered
beautifully by David Wolfe in SuperFoods.
Coconuts
You will see coconut oil in many of the Rocking Body
Raw Food recipes. If you continue on with more of our
menus you will see young coconut water and meat used
often. The oil contains lauric acid, which - without going
into the science of it all- makes it anti-viral and anti-
microbial. The water contained within young coconuts
is one of the highest known sources of electrolytes and
nearly identical to human blood plasma. The meat is soft
and makes a great mock-noodle for raw pad thai or soba
dishes. For price, tastes and consistency of coconut oils,
my choice is Nutiva in the 54oz containers. Curious about
the benefits of coconuts? Check out The Coconut Miracle by
Bruce Fife for a wealth of information.
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Turmeric
A great source of manganese, iron, B6 and potassium, turmeric is one of the
best natural anti-inflammatory medicines. You may think anti-inflammatory benefits are
for those with I.B.S. or arthritis and you’re right, it will help those conditions. But , how
‘bout for injuries, that time of the month, and joint pain due to exercise, stress or age.
Did I mention that is also helps fight cancers, provides cardiovascular protection,
improves liver function, lowers cholesterol, and protects against Alzheimer’s Disease?
Turmeric is a healthy addition for all of us. It is the spice that gives curry that notable
color, but it is much more mild on its own, making it easy to incorporate into meals
often.
Quality Salts
When salt is called for in the recipes here, I am referring to real sea salts. Walk
to your cupboard now and throw away the chemical grade sodium chloride that is
standard table salt and you’ve taken a massive step toward
a more Rocking Body. Unlike tables salt which is
mass produced and full of toxins that then need to
stripped away (and bleached out), natural sea
salts have highly beneficial trace minerals, help
you resist infections, balance acid/alkaline levels,
and replenish electrolytes. I prefer the slightly pink
Himalayan or Celtic for it’s high mineral content, but try
a few and see what you like.
COMMON INGREDIENTS WITH INCREDIBLE BENEFITS

Unlike the above ingredients that might be new to you, the staples below are common
place, easy to find and, some might say, ordinary. Like the girl next door their beauty
(and benefits) may go unnoticed, and might surprise you. This list gives insight as to
why these foods appear in the Rocking Body Raw Foods plan and why they should
take a staring role on your plate. These benefits are highlights taken from
www.whfoods.com which is the best resource on the web for reading about and
researching the benefits of individual vegetables and fruits.
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Broccoli
This cruciferous veggie provides
more than 200% of the RDA for
vitamin C, is a tasty source of vitamins
K, A, B6, B2, B1 and B3, and contains
loads of folate and fiber. Broccoli
protects against cancer and heart
disease, helps detoxify the body,
supports stomach health by inhibiting
Helicobacter pylori (the culprit behind
most ulcers), prevents cataracts and builds
stronger bones. Forget milk! Broccoli: it does a
Rocking Body good.
Celery
Celery is crunchy, delicious and a perfect any time snack food. I think chicken
soup gets all the credit for the immune system support that celery brings to the broth.
If it has been healing sniffles and fevers in boiled-to-death soup all this time, think of
how beneficial it is in live food recipes! It lowers blood pressure and cholesterol levels.
It lowers the risk of heart disease, stroke and cancer.
Avocados
Referred to as “the food of the gods”

at our house, avocados are full of the
good fat, oleic acid. What does that
mean? It means they fight cancer, are
good for your heart and your
cholesterol levels. But let’s face it, they
are so delicious the health benefits are
a mere bonus to the creamy, rich flavor
they bring to vegan foods. Being fatty, they
are used as a creamy base for all sorts of raw
foods, including the decadent Raw Cacao Pudding.
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Tomatoes
You get half
a days worth of
vitamin C in a single
cup of ripe, organic
tomatoes. They also contain the
cancer fighting antioxidant lycopene,
which is credited with fighting a wide
range of cancers, and boosting colon
and prostate health. Before you run out and
buy lycopene supplements (or any supplements for that matter), it is important to note
that more and more research is pointing to the fact that tomatoes - not lycopene
supplements- deliver these amazing health benefits. The sooner the we drop the
twisted idea that we can improve our health with supplements that contain elements
found in real foods instead of eating the food itself, the sooner we will see our overall
health recover from the unnecessary epidemics we are now experiencing.
Cucumbers
Glowing skin, shinny hair, and strong bones, we owe it all to cucumbers.
Actually to silica, but this is another one of those supplement vs. real food things.
Cucumbers make the perfect addition to green veggie drinks. Spinach-Apple-
Cucumber is one of the most loved green drinks on the diet and is full of healthy silica
thanks to cucumbers. Cucumbers also prevent water retention,
making them a great food for that time of the month
ladies.
Flax Seeds
These tiny jewels are loaded with
omega-3-fatty acids, a hot commodity if
you are a vegetarian or vegan. They
have a mild nutty tastes and make great
additions to smoothies and crackers
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(when ground into meal they serve as a binder). Their tough skins make the bounty of
nutrients inside difficult for our bodies to attain, so best to grind them to aid in
absorption. Flax helps protect against diabetes, cancer, and heart disease, keeps
bones healthy, and helps to control and prevent high blood pressure. They are the
Mighty Mouse of healthy staples.
Sesame Seeds
Not just seeds on a burger bun any more! Given that they prevent cancer,
osteoporosis, migraines, and PMS, as well as supporting vascular and respiratory
health, make a point of adding them to crackers, nut pates (especially falafel), and use
tahini (a butter made from sesame seeds) often.
Almonds
These alkalizing super snacks get a bad rap for being high in fat. Bring it on! It
is the same “good fat” that is in olive oil. Almonds protect against cardiovascular
disease, diabetes, lower cholesterol, and risk of heart disease, and may help you shed
unwanted pounds! Always buy raw
almonds. If you want the crunch and
flavor of roasted almonds, you can
achieve that by soaking, flavoring with
spices if you like, and
then dehydrating
until crunchy.
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Kale
You will be hard pressed to find a more phytonutrient, vitamin, fiber rich food.
You might also be hard pressed to find people who like kale. My theory is that it has
been poorly represented by a generation that thought it needed to be boiled before
being consumed. The bitterness often associated with kale can simply be massaged
into tasty submission. Once you get the method down, you may very well put it in
heavy rotation on your dietary playlist.
Garlic
Wow! Garlic gets the big wow when it comes to flavor and function within the
body. It can fight infection, both viral and bacterial, reduces inflammation, fights
cancers, builds a strong cardiovascular system, lowers blood pressure, balances
weight, and is an overall tonic for the body. If the taste of raw garlic offends you (a
solid reason to question your character), find a way to get it into your diet. A simple
soak in lemon and olive oil or balsamic and honey followed by a few hours in the
dehydrator will give a milder taste, more like roasted garlic.
Lemons
Lemons and their little green cohorts, limes, contain unique phytonutrients that
have antioxidant and antibiotic effects. They are a delicious source of free-radical-
neutralizing vitamin C that have been found to fight cancers of all kinds, protect against
arthritis, and alkalize the body. In raw foods they are used to “cook” tougher greens
(such as chard and kale) and to flavor and preserve the
freshness of countless dishes. One of the raw desserts
we get the best feedback on is Living
Lemon Bars which make use of the
juice and rind of these healthy
fruits.
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Menu PlanBody RAW FOODS
Rocking
14 DAY OVERVIEW
Menu Plan: 14 Day Overview
Rocking Body Raw Foods covers your menu for the next 14 days, but it goes far
beyond that. You can create a never-ending range of flavors from the base dishes you
learn to make on this diet. You can essentially continue as long as you wish by altering
the vegetables and spices you add to the base recipes. Obviously, you’d need to re-
vamp your shopping lists by omitting the veggies and spices used here, replacing with
the ingredients in the recipes you craft. Blank menu plans and shopping lists are
available for download at www.RockingBodyRawFoods.com.
Getting in the habit of menu planing will see to it that you keep a rainbow of vegetables
rocking through your diet and save you from wasting produce. If you are going to
throw down for organic local produce (and you are because you’re worth it), you’d be
wise to make sure each and every bit of food gets used. Menu plans can seem
restrictive and to lack spontaneity. In reality they free you from a question that can be
stressful after a long day. What’s For Dinner? With menu plans, you already have base
recipes ready. You decide which option sounds best and after a quick bit of chopping
or dicing you have a delicious meal. Weekly menu plans are available at
www.RockingBodyRealFoods.com. If you absolutely hate planning, consider joining
the menu membership that hooks you up with weekly meal plans, shopping lists,
recipes, and seasonal produce information. The low monthly fee is less than the cost
of produce you would otherwise waste.
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Rocking Body RAW FOODS
Week One
Week One
Be sure to put the nuts and groats in separate bowls to soak the night before you start
day one.
Veggie Drink Breakfast Lunch Dinner
Soak: 1 cup oat groats, 1 cup almonds and 1 cup pecans, 2 cups macadamia nuts.
Optional: If you will be drinking Maca FACA soak an additional cup almonds
Day 1 Spinach, Apple, Honey Almond Oat Apple & Avocado Falafel & Tzatziki
Cucumber Groats Salad
Prep Day
Fresh seasonal fruits for snacks
Day Two Celery, Cucumber. Maple Pecan Oat Falafel & Tzatziki Zucchini Pasta
Spinach Groats Wrap with Neatballs
Day Three Celery Cooler Ezekiel Toast with Neatball Latin Burgers with
avocado & tomato Sandwich avocado & greens
Soak: 2 cups almonds and 1 cup sunflower seeds. Optional: If you will be drinking
Maca FACA soak an additional cup almonds
Day Four Just Beet It Ezekiel Toast with Not-Cho Salad Sweet Red Pepper
avocado & beets Soup
Prep Day
Day Five Cucumber, Living Latin Cranberry Celery Mock Egg Salad
Lettuce, Lime Scramble Salad Sandwich
Day Six Celery, Cucumber. Living Latin Mock Egg Salad Maple Curry
Spinach Scramble Sandwich Salad
Soak: 1 cup cashews for corn chowder
Day Seven Ginger Apple Banana Almond Corn Chowder BBQ Salad with
Lettuce Flax Shake with avocado Eggplant Bacon
salsa
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Rocking Body RAW FOODS
Week Two
Week Two
Veggie Drink Breakfast Lunch Dinner
Soak: 1½ cup oat groats, 1 cup sunflower seeds, 2 cups cashews. Optional dessert:
soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak one more cup
almonds.
Day Eight Ginger, Apple, Chai Spice Oat Kale & Avocado Veggie Pizza
Kale Groats Salad
Prep Day
Day Nine Just Beet It Apple Cinnamon Zucchini Pasta Rawvioli On

Oat Groats Marinara Spinach
Day Ten Celery, Pink Grapefruit Zucchini Pasta in Honey Balsamic

Cucumber, Creamy Pesto Spinach Salad
Spinach
Soak: ⅔ + ¼ cup sunflower seeds, 1½ cup almonds, ½ cup buckwheat groats, 2 cups
cashews. Spiralize 1 beet and let soak in ginger water. Optional dessert: soak 1
cup almonds and 1 cup cashews. Maca Drinkers soak one more cup almonds.
Day Eleven Carrot, Celery, Tomato & Avocado Ginger Beets & Dolmas with
Lettuce on Flax Cracker Almond Salad Creamy Dill
Prep Day Dressing & Tabouli
Day Twelve Just Beet It Avocado & Beets Tabouli & Cranberry Dill
on Flax Cracker Kalamata Spread Spinach Salad
Day Celery, Fruit and Granola Cran-Dill Wraps & Corn Chowder with
Cucumber, with Almond Milk Kalamata Spread Avocado Salsa
Thirteen Spinach
Optional: make corn chips & put in dehydrator (if desired w/ Tortilla Soup. It’s great w/ out
too!)
Day Ginger, Apple, Acai Bowls with Cucumber Salad Tortilla Soup with
Chard Granola & Kalamata Avocado Salsa
Fourteen Spread
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Shopping
Rocking Lists
Body RAW FOODS
Shopping Lists
Shop for Staples in advance so you have them on hand. This makes it easier to pick
up produce only on preparation days.
Buy produce fresh on preparation days for best results and so you don’t have to put it
all away! Properly store the greens and produce that will be used later in the week, but
the rest of it can simply be prepared. Keep in mind that there may be veggies on these
lists that you don’t normally eat, perhaps because you have not enjoyed them in the
past. Stick with the recipes as much as possible. Reduce or omit spices and flavors
that you find offensive. Some people find onion and/or garlic offensive to their palate.
So be it. However, do your best to give veggies and fruits you may have previously
found unpalatable a chance to charm your palate in the guise of these living foods
recipes. You will be happily surprised and you will Rock Your Body with a wider range
of phytonutrients by expanding your veggie consumption. Note that all underlined
items represent groceries that I found for less on Amazon. Clicking on the underlined
items takes you direct to Amazon. Consider ordering these ahead of time to save
money.
These recipes are intended to serve two adults with hearty

appetites. If you are currently eating a diet free of or very low
in animal products and processed foods, you will find there is
more than you will be able to consume of some items,
particularly the meat replacement nut pâtés. Share the
gastric wealth with family and friends or scale back the
recipes as you see fit.
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Staples
Make sure you have these items on hand before you begin.
∗ : If you make your own almond milk for daily Maca FACA (to replace coffee), you will need an
additional 4 cups almonds, 4 tsp vanilla, and an extra cups of dates.
✔ Staple Quantity ✔ Staple Quantity
raw almonds ∗ 4½ cups dates ∗ 3¼ cup
raw pecans 1¼ cups raw honey 1 cup
raw cashews 6 cups raw agave 1½ cup
raw sliced almonds ¼ cup maple syrup 1¼ cup
macadamia nuts 2 cups dried cranberries 1 cup
flax seeds 3 cups dried coconut ¼ cup
golden flax seeds 1 cup olive oil 6½ cups
sesame seeds 1½ cups coconut oil 3 cups
black sesame seeds ¼ cup sea salt 10½ tsp
sunflower seeds 4¼ cup black peppercorns 1 cup
pine nuts ¾ cup cayenne 2 tsp
oat groats 2 cup chili powder 1 tsp
almond butter 1 cup smoked paprika 1 tsp
sun dried tomatoes 1½ cup cumin 1 tsp
apple cider vinegar 2 tsp nama shoyu (raw soy sauce) 2-4 Tbs
raw cacao powder 16oz bag sweet pickles (or dill) 1 cup
raw maca powder 16oz bag turmeric 6 tsp
vanilla ∗ 5 tsp onion powder ½ tsp
cinnamon 2-4 tsp mustard 1-2 Tbs
curry powder 3 tsp balsamic vinegar ½-1 cup
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Produce for Day 1 to 4
These groceries will cover all the items you will make on
Preparation Day One as well as all the meals until the evening of
Day 4.
✔ Produce Quantity ✔ Produce Quantity
apples 4 jalapeño 1-2
spinach 1 bunch limes 2
cucumbers 2 parsley 1 bunch
celery 1 bunch dill 1 bunch
beets 2 mint 1 bunch
green leaf lettuce 1 head ginger 6” piece
zucchini 2 avocados 5
sweet onion 1 basil 1 bunch
broccoli ⅔ cup fresh seasonal fruit for snacks
tomato 6
garlic 1 head
fresh oregano 1 tsp
lemons 4
yellow pepper 1
red pepper 1
cilantro 1 bunch
bananas 2
Ezekiel Bread 1 loaf
green onion 1 bunch
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These groceries will cover all the items you will make on Preparation Day 2 as well as all the
meals until the evening of Day 8.
carrots 2 red pepper 1
kale 1 bunch orange/yellow pepper 1
romaine lettuce 1 head sweet onion 1
spinach 1 bunch tomato 4
cucumber 3 cilantro 1 bunch
limes 4 celery 1 bunch
apples 4 fresh seasonal fruit for snacks
ginger 4” piece
avocado 4
bananas 2
frozen organic corn 3 cups
green onions 1 bunch
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These groceries will cover all the items you will make on Preparation Day 3 as well as all the
meals until the evening of Day 11.
ginger 6ʼ piece fresh basil 1 bunch
apples 3 tomatoes 5
zucchini 3 red pepper 1
spinach 1 bunch fresh seasonal fruit for snacks
romaine lettuce 1 head
carrots 2
beets 3
celery 1 bunch
cucumbers 2
pink grapefruit 2
garlic 1 head
sweet onion 1
lemons 2
avocado 1
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These groceries will cover all the items you
will make on Preparation Day 4 as well as all
the meals until the evening of Day 14.
beets 3 garlic 1 head
apples 7 parsnips 5
celery 1 bunch lemons 4
cucumber 3 dill 1 bunch
spinach 1 bunch parsley 1 bunch
chard 1 bunch mint 1 bunch
ginger 6” piece cilantro 1 bunch
avocado 4 Kalamata olives ½ cup
tomato 6 grape leaves 1 jar
bananas 2 dried strawberries 1 cup
green onion 1 bunch frozen blueberries ¼ cup
sweet onion 1 frozen strawberries ¼ cup
carrot 1 bunch frozen cherries ¼ cup
frozen organic corn 3 cups frozen or dried acai optional
limes 3 fresh seasonal fruit for snacks
green leaf lettuce 1 head
zucchini 1
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GuideRAW FOODS
Day by DayBody
Rocking
Day By Day Guide
Your preparation days give you a stocked fridge. You can really eat things in any order
you want to. This day by day guide is just that, a guide. Get off the path and have fun
with it. This simply shows you how to incorporate the staple dishes you make on the
Preparation Days into your daily meals. Make sure you are getting plenty of leafy
greens and fresh veggies. A quick reminder not to over-eat, remember that this food is
nutrient dense and may sneak up on you, especially the foods you pre-make on
Preparation Days. The nut based cheese and pates are more filling than they look.
You can always serve up more later, so go heavier on the greens and lighter on the nut
based products until you feel out what works for your body.
Remember to soak the night BEFORE you start the cleanse.
Soak: 1 cup oat groats, 1 cup almonds and 1 cup pecans, 2 cups macadamia nuts.
Optional: If you will be drinking Maca FACA soak an additional cup almonds
Day One: Prep Day
Veggie Juice Breakfast Lunch Dinner
Blend: a handful of Rinse oat groats under Top chopped romaine Serve 3-4 falafels on a
spinach, one apple warm water in a straine lettuce with diced bed of spinach and top
(cored & quartered), to warm. Top with apple, avocado, and with Tzatziki
one cucumber and two almonds and a drizzle pecans. Dress with
cups water in the of honey. Add bananas olive oil and balsamic
VitaMix until smooth. and fresh almond milk or Goddess Dressing.
Strain if desired. Stir in if you like.
a few ice cubes to chill.
For between meal snack, eat fresh seasonal fruit.
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Day Two
Blend a handful of Rinse remaining oat Wrap falafels in green Toss spiralized
spinach, four celery groats under warm leaf lettuce leaves. Use zucchini noodles in
stalks, one cucumber water in a strainer. Tzatziki as a dipping olive oil & garlic
and two cups water in Serve topped with sauce. powder. Top with
the VitaMix until pecans, cinnamon and Neatballs and marinara.
smooth. Strain if a drizzle of maple. For marinara blend 1
desired. Stir in a few Tbs of STDCatsup
ice cubes to chill. with 2 ripe tomatoes
and ½ a red pepper
until smooth and warm.
Day Three
Blend a handful of Lightly toast Ezekiel Spread SDT Catsup on Warm Latin Patties and
parsley, 4-6 celery bread and top with lightly toasted Ezekiel serve on flax crackers
stalks, 2Tbs lemon mashed avocado and bread. Top with or toasted Ezekiel with
juice, and two cups tomato slices. Sprinkle Neatballs and chopped greens, red pepper
water in the VitaMix with Bragg Aminos or spinach leaves. slices, avocado, Not-
Forsmooth.
until betweenStrain
meal snack, eat Shoyu
Nama fresh seasonal
for a saltyfruit. cho Cheese and
into a pitcher filled flavor. cilantro. Serve with a
with ice. Stir in a dash lime wedge.
of salt and 1 tsp agave.
Soak: 2 cups almonds and 1 cup sunflower seeds. Optional: If you will be
drinking Maca FACA soak an additional cup almonds
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Day Four: Prep Day
Blend 2 small beets, Lightly toast Ezekiel Toss a salad of Blend the reserved beet
peeled & quartered bread and top with chopped lettuce, diced pulp from this morning
with 2 apples, cored & mashed avocado and tomato, green onion, with 2 red peppers, 2
quartered, and a two chopped spinach. red pepper, and carrots, 2 ½ Tbs olive
inch piece of peeled Sprinkle with Bragg avocado. Drizzle with oil, ½ tsp seas salt, and
ginger in the VitaMix. Aminos or Nama Shoyu Not-cho Cheese and a a dash of smokey
Strain into a pitcher for a salty flavor. squeeze of lime . paprika until warm. Or
filled with ice. Reserve Crumble a Latin Patty simply try all the foods
pulp. on top. you prepped tonight!
Day Five
Blend a cucumber, a Serve ½ to ¾ cup Toss lettuce, diced Mix the Mock Egg
half head of lettuce, 2 scoop of Latin green onion, cashews Salad ingredients into
stalks of celery, the Scramble on a bed of cranberries, in the the nut pate. Top flax
juice of one lime, and 2 spinach leaves. Top Maple Curry Dressing. crackers with spinach,
cups water in the with avocado, cilantro top with egg salad and
VitaMix. (Add dill if leaves and a squeeze of sliced tomatoes.
you have some leftover) lime juice. Add salsa if
Strain into a pitcher on you like
ice with a dash of salt.
Stir and serve.
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Day Six
Blend a handful of Serve ½ to ¾ cup Top flax crackers with Toss cashews,
spinach, four celery scoop of Latin spinach, top with egg cranberries, chopped
stalks, one cucumber Scramble on a bed of salad and sliced celery, spinach and
and two cups water in spinach leaves. Top tomatoes. chopped romaine with
the VitaMix until with avocado, cilantro Maple Curry Dressing
smooth. Strain if leaves and a squeeze of
desired. Serve over lime juice. Add salsa if
ice. you like.
Soak: 1 cup cashews for corn chowder
Day Seven
Blend a 2” piece peeled Rinse the VitaMix and Blend 3 cups frozen Toss cashews,
ginger, 2 apple, 2 blend 2 ripe bananas, 2 organic corn, 1 carrot, 1 cranberries, chopped
celery stalks and half a Tbs almond butter, celery stalk, 1 cup celery, spinach and
head of lettuce and two 1Tbs flax seeds, 2 cups soaked cashews 2 cups chopped romaine with
cups water in the almond milk and ½ cup water, juice of 1 lime, Maple Curry Dressing
VitaMix until smooth. ice until creamy. 1-2 tsp honey, 2 green
Strain if desired. Stir in onions, 1 tsp salt, ½ tsp
a few ice cubes to chill. cumin in the VitaMix
until creamy and warm.
Top with diced avocado
& tomatoes and
cilantro leaves.
Soak: 1½ cup oat groats, 1 cup sunflower seeds, 2 cups cashews. Optional
dessert: soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak
one more cup almonds.
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Day Eight: Prep Day
Blend a 2” piece peeled Rinse oat groats under Toss spinach, romaine, Top pizza crust with
ginger, 2 apples, 2 warm water in a & kale leaves in a marinara or pesto, dabs
celery stalks, 2 kale strainer. Stir in a dressing made with 2 of garlic cheese,
leaves and two cups drizzle of honey, ½ tsp tsp olive oil, 1 teaspoon spinach, tomato
water in the VitaMix cinnamon, dash lemon juice, salt and (yellow tomatoes
until smooth. Strain if powdered clove, dash pepper to taste. Add shown), and basil.
desired. Stir in a few cayenne. Top with diced avocado, green Sprinkle with crushed
ice cubes to chill. almond milk. onions, and tomato. red pepper if desired.
Day Nine
Blend 2 small beets, Rinse remaining oat Spiral cut zucchini into Cut paper thin slices of
peeled & quartered groats under warm pasta and toss in olive zucchini with a
with 2 apples, cored & water in a strainer. oil and a dash of garlic mandolin. Sandwich a
quartered, and a two Serve topped with powder. Top with small dollop of pesto
inch piece of peeled diced apples cinnamon marinara. Drizzle with cheese between two
ginger in the VitaMix. and a drizzle of maple. a little pesto. zucchini slices. Seal
Strain into a pitcher closed with olive oil
filled with ice. Reserve seasoned with garlic
pulp. powder. Top with
marinara.
44
Day Ten
Blend a handful of Last nights prep called Spiral cut zucchini into Toss spinach leaves,
spinach, four celery for a grapefruit to be pasta. Thin 2 Tbs chopped celery, diced
stalks, one cucumber halved, sectioned, and pesto cheese with 1-2 cucumbers, and pecans
and two cups water in topped with agave. It Tbs almond milk to with Honey Balsamic
the VitaMix until should be sweet and form a cream sauce. Onion Dressing.
smooth. Strain if delicious this morning. Top with chopped
desired. Stir in a few tomatoes & julienne
ice cubes to chill. spinach.
Soak: ⅔ + ¼ cup sunflower seeds, 1½ cup almonds, ½ cup buckwheat groats,

2 cups cashews. Spiralize 1 beet and let soak in ginger water. Optional
dessert: soak 1 cup almonds and 1 cup cashews. Maca Drinkers soak
one more cup almonds.
Day Eleven: Prep Day
Blend a half head of Lightly toast Ezekiel Toss chopped greens Roll Cranberry Dill
lettuce, a carrot, 2 bread and top with with spiral cut soaked Rice in grape leaves or
celery stalks, a 2” piece mashed avocado and beets, diced avocado, lettuce. Serve with
peeled ginger and two tomato slices. Sprinkle sliced almonds. Top Creamy Dill Dressing
cups water in the with Bragg Aminos or with Honey Balsamic for dipping and a side
VitaMix until smooth. Nama Shoyu for a salty Onion Dressing. of Tabouli.
Strain if desired. Stir in flavor.
a few ice cubes to chill.
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Day Twelve
Blend 2 small beets, Lightly toast Ezekiel Chop a handful of fresh Toss Cranberry Dill
peeled & quartered bread or a flax cracker greens. Top greens Rice with julienne
with 2 apples, cored & and top with mashed with a ½ cup of spinach and top with
quartered, a two inch avocado and some pulp Tabouli. Drizzle with Creamy Dill Dressing
piece of peeled ginger , from the strained beet Creamy Dill Dressing.
and two cups water in juice. Serve with flax crackers
the VitaMix. Strain topped with Kalamata
into a pitcher filled Spread.
with ice.
Day Thirteen
Blend 2 stalks celery, 1 Warm a flax cracker in Wrap Cranberry Dill Blend 3 cups organic
cucumber, 1 handful the toaster oven and Rice in grape leaves or corn, 1 carrot, 1 celery
spinach, 1 apple, and top with mashed lettuce and serve stalk, 1 cup cashews 2
two cups water in the avocado seasoned with withCreamy Dill cups H20, juice of 1
VitaMix. Strain into a Bragg or Nama Shoyu. Dressing. Include lime, 1-2 tsp honey, 2
pitcher filled with ice. Top with sliced Kalamata Spread and green onions, 1 tsp salt,
tomatoes. crackers if desired. ½ tsp cumin in the
VitaMix until warm.
Top with diced
avocado, tomatoes and
cilantro leaves.
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Day Fourteen
Blend a 2” piece peeled Blend 100g frozen acai Whisk 2 tsp olive oil, 1 Blend 2 tomatoes, 1
ginger, 2 apples, 4 with ½ to 1 cups fresh teaspoon lemon juice, yellow pepper, 1 inch
chard leaves and two apple juice , ¼ cup salt & pepper. Toss chunk sweet onion, 2
cups water in the each frozen cherries, with 1 chopped celery stalks, 1 carrot, 1
VitaMix until smooth. strawberries and cucumber, green clove garlic, 2 cups
Strain if desired. Stir in blueberries until onion, and tomato. water, juice of 3 limes
a few ice cubes to chill. smooth. Top with Serve with Flax 1½ tsp salt , 2 tsp
fresh fruit and granola Crackers and Kalamata cumin, 2 tsp chili
Spread powder, 1 tsp smoked
paprika, dash of
cayenne, 4 Tbs olive oil
in the VitaMix until
warm. Top with
avocado slices and
cilantro leaves.
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Preparation
Rocking BodyDays RAW FOODS
Preparation Days
Start your 14 day Rocking Body Raw foods diet on a day that allows you 4 to 5 hours
of preparation time. You may not need that long, but since this is your first prep day,
give yourself ample time to enjoy the process. A big part of eating raw is being
conscious of the emotions you are seasoning you food with. If you are in a huff about
preparing meals for yourself or your whole family, that food is bound to soak up those
nasty feelings. Take a minute to give yourself a pat on the back for reaching out and
trying living foods. Focus on how this live, enzyme and nutrient-rich food will benefit
your body. Do whatever it takes to go into your prep days with a strong commitment
to your Rocking Body. You don’t need to be a quantum physicist to understand that
energy rubs off on the things around it. Make your food in a positive state.
Soak: Print the overviews for Week One and Week Two and keep them on
your fridge. Green boxes indicate you have some soaking to do. You
will need to soak the night BEFORE the first day of the diet.
First Prep
Day
Second The four preparation days are indicated by orange boxes. Be sure to
Prep Day set aside time to pick up fresh produce and prepare your meals for
the next few days. The first preparation day is long, but the
Third Prep
Day subsequent days are quick and easy.
Fourth Prep
Day
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1
DAY ONE PREPARATIONS
Today we jump head first into raw cuisine. You should have have one cup
each of raw almonds, pecans, and 2 cups macadamia nuts that you put
in water overnight, drained and rinsed. You will want to have all your
ingredients chopped, diced and ready to go into the recipes.
Step 1 Step 2 Step 3 Step 4: Add Neatball ingredients.
Almonds & Transfer nut Divide nut Mix well. Form balls
Pate go into pate to pate into 3
Step 5: Add Latin Patties
the VitaMix mixing bowl. equal
ingredients. Mix well. Form Patties.
to become Stir in pate portions.
the base of ingredients
Step 6: Add Falafel ingredients.
nut pate.
Mix well. Form oval patties.
Step 7: Transfer Neatballs, Latin Patties, and Falafel to dehydrator. Dehydrate until
dry to the touch. Flip and dehydrate one hour longer. You will serve the falafel warm
for tonight's dinner. Store the Neatballs and Latin Patties in the fridge and warm in the
dehydrator before serving.
Step 8 Step 9: Add Tzatziki ingredients to

Blend Macadamia nuts in VitaMix to make make a creamy, delicious Greek sauce.
a cream base. Half will remain in the
VitaMix to become Tzatziki Sauce. The half Step 10: Add Not-cho Cheese
that is removed will later be placed back in
ingredients for a spicy latin cheese.
the VitaMix to make the Not-cho Cheese.
Step 11: (Optional) make a quickie batch of Sun Dried Tomato Catsup by combining
ingredients in a high speed blender until smooth.
Step 12: (Optional) If you have the optional dessert ingredients on hand you can
make Cacao Pudding. No need to make it on prep day, it’s best fresh when you want it
49
Step One: Make the Nut Base
Ingredients:
1 cup pecans (soaked 8 hours,
drained and rinsed)
1 cup almonds (soaked 8 hours,
drained and rinsed)
To make the nut base for the

pate, put the soaked nuts into
the VitaMix and blend well. Note
that you will need to use the New to using a VitaMix?
tamper by removing the small lid Treat it like a race car. Start with the machine on
and inserting it into the container to Variable and the speed set to 1. Slowly up the speed to
mash the nuts down toward the 10 before flipping the switch to High. Don’t let it hang
spinning blade while the machine is out on high more than a minute or so at a time so it
won’t overheat on you. Treat her nice and she'll handle
on. I find it best to keep the
like a dream. Rocking Body readers get free shipping on
machine on Variable with the speed
VitaMix orders.
set to about 6 while you get a
relatively consistent texture. Then you
can take it up to ten and then to high. Stop the machine, scrape down the sides of the
container and move the finer grained nuts at the bottom up to make room for the
chunkier bits toward the top. Then blend once more to get the best consistency.
Step Two: Make the Nut Base Into Pate
Ingredients:
1 zucchini,finely chopped
1 onion, finely chopped
⅔ cup broccoli, very finely chopped
⅓ cup chopped tomato
1 teaspoon sea salt
3 cloves garlic, minced
nut base
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By far the easiest way to accomplish the chopping and
mincing above is to use a food processor adding
ingredients in this order. Pulse the garlic cloves until
minced. Cut onion into one inch chunks, add them to
the processor and pulse until well chopped (about ¼
inch pieces). Transfer these into a large mixing bowl.
No need to rinse the food processor yet. Put the
broccoli into the processor in roughly 1 inch pieces and pulse until they are about ¼
inch. Add the zucchini in one inch chunks and pulse to about ¼ inch. Finally add the
tomato and pulse briefly. Transfer the contents of the processor to the mixing bowl.
Add all of the nut base from Step One and fold the mixture until it is very well
combined. This is the pate that will be formed into three different dishes; Neatballs,
Latin Patties, and Falafels.
Step Three: Divide The Nut Pate
Ok, I may be having a blond moment by making this it’s own step. I could have just
finished Step two with “Divide into three equal portions.” Instead, I want to take
minute here to give you some options. You definitely need to split the pate into three
portions. No question there. But, you can proceed with making just the Falafel, which
will be dinner tonight, and keep the other two portions as-is in the fridge until the day
they will be used on the 14 day plan. I usually prefer to do this because I like adding
the remaining ingredients fresh on the day they will be eaten. I then put them in the
dehydrator in time for them to be warm and ready by dinner.
Having expressed my preference, I will divulge that I work from home. If you have no
mid-day access to your kitchen, the above plan might be tough. You choose. Make
everything on your prep days for quick easy meals. Or, take a little extra time and
finish the recipes the day of. Your choice.
For the first go round I highly suggest proceeding with all three recipes. These dishes
were specifically chosen because all three keep really well. They even taste better as
the flavors meld in the fridge until you warm them up and enjoy them. So lets proceed
as planned.
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Step Four: Make Neatballs
Ingredients:
⅓ of the nut pate
1-2 tablespoon fresh basil, minced
1 teaspoon lemon juice
dash cayenne pepper (more if you want a kick)
⅓ teaspoon sea salt
½ teaspoon fresh cracked black pepper
½ teaspoon dried or fresh oregano (optional)
Put one-third of the nut pate in a large mixing bowl. Mix in the remaining ingredients
with your very clean hands. Get your fingers in there and really mash it all together.
Once the mixture is well combined use about one tablespoon to form each ball. Roll
between your palms to perfect the shape. You can pop them into the dehydrator now
or wait for the Falafel and Latin Patties. The need to dehydrate at 115 for two
hours. Flip and put them back in for another hour or two. You want them
dry to the touch and warm in the center.
Step Five: Make Latin Patties
Ingredients:
⅓ of the nut pate
¾ teaspoon chili powder or smoked paprika
½ cup chopped orange, yellow or red pepper
1 tablespoon fresh minced cilantro
1 small jalepeno (optional)
the juice of one lime (at least two teaspoons)
Once again , put a third of the nut pate in a large mixing

bowl. Add the remaining ingredients and mix well with your
hands. After things are well combined, form patties using about
a ⅓ cup of the mixture. You are shooting for thin patties, about a
third of an inch thick so that they dehydrate evenly. Place the patties on a
dehydrator sheet and warm them at 115 for two hours. Flip them and put them
52
back in for another hour or two. They should be dry to the touch so they don’t stick
together when you store them. If you choose to store the patties and warm them just
before serving, place squares of wax or
parchment paper between the
patties.
Step Six : Make Falafel
Ingredients:
⅓ of the nut pate
¼ cup sesame seeds
¼ cup parsley
¼ cup cilantro
¼ to ½ teaspoon black pepper
½ to 1 teaspoon cumin (powdered)
⅓ teaspoon sea salt
By now you are starting to see a pattern, right? Put the remaining
third of the nut pate into a large mixing bowl. Put the remaining ingredients in the food
processor and pulse until the leaves of the cilantro and parsley are about an eighth of
an inch. This will give you a uniformly spiced mixture to add to the nut pate. Combine
well with your hands and form into balls. Flatten the balls slightly. Flattening does two
things, it makes them dehydrate more evenly, and it makes them easily distinguishable
from the neatballs. That way if you pop into the fridge for a quick snack you won’t
accidentally put marinara on your falafel and tzatziki on your Italian flavored neatballs.
Step 7: Dehydrate Neatballs, Latin Patties, and Falafels
This is another point in the process where you can decide to wether or not to
dehydrate all at once or as needed. If you want my advice, dehydrate them ALL now.
I’ll tell you why. Because it will give you a diverse range of flavors in case you get
snacky. On your first raw cleanse you might get cravings. When they come on, you’ll
have delicious choices. Fulfilling cravings fast means no cheating and a happy tummy,
a happy, flat tummy if you stick with it.
53
So wether you dehydrate them all now or some now and some later, the directions are
the same. Dehydrate for two hours at 115˚. Flip and dehydrate one to two more hours.
The goal is to have them dry to the touch on the outside and warm inside.
If you do not have a dehydrator check your toaster oven. The Oster toaster oven has a
dehydrate mode. If that is not an option you will want to preheat your oven on it’s
lowest setting for ten minutes. Put the items to be dehydrated on a cookie sheet
topped with parchment paper. Put the cookie sheet in the oven with the door slightly
ajar. Use the convection setting if you have a convection oven. The lowest setting on
ovens is generally higher than 115˚ which is not ideal, but it will work. You only need to
bake until they are dry to the touch. Flip them to dry the other side and remove them
from the oven.
Store the dehydrated items in glass, airtight containers. When you are ready to
serve,simply warm and enjoy.
Step 8: Make a Macadamia Cream Base
Ingredients:
2 cups macadamia muts (soaked overnight, rinsed and drained)
3 to 4 tablespoons fresh squeezed lemon juice
¼ cup olive oil
½ cup water
Put the macadamia nuts, 3 tablespoons of the lemon

juice, the olive oil and the water into the Vita-
Mix. With the speed on 4 or 5, use
the tamper to press the mixture
toward the spinning blades. Get a
uniform mixture before you increase the
speed to 10 and flip the switch to high. If the
mixture is not quite wet enough to mix well, add
the remaining tablespoon of lemon juice. Once
you have a relatively consistent mixture, blend on
high, aiming for a cream-cheese-like texture. Remove half the
54
mixture from the blender and set aside. Keep the other half in the VitaMix and follow
directions below to make the Tzatziki.
Step 9: Make Tzatziki
Ingredients:
½ batch Macadamia Creme Base (above)
2 cloves garlic
½ teaspoon sea salt
1 tablespoon lemon juice
olive oil (as needed to thin the mixture)
1 tablespoon chopped fresh dill
1 teaspoon minced fresh mint
1 cucumber, peeled, seeded and chopped into ½” pieces
To make the Tzatziki, a creamy Greek sauce normally made from yogurt, add the garlic
cloves, salt and lemon juice to the VitaMix with half the Macadamia Cream Base.
Blend well. Scrape down the sides and add olive oil to get a creamy consistency
throughout. Pour the mixture into a mixing bowl. Add dill, mint, and cucumber. Fold
to incorporate and chill to allow flavors to marry.
Step 10: Make Not-cho Cheese
Ingredients:
½ batch Macadamia Creme Base (above)
1 tablespoon Nama Shoyu (or Bragg)
1½ teaspoons turmeric (more if you like)
½ teaspoon cayenne pepper
½ to 1 cup water
Put the Macadamia Nut

Creme Base in the VitaMix.
Add all ingredients except
the water. Slowly add the
water through the top by
55
removing the small lid. Add water until the consistency you
like for your nacho cheese is achieved. Store to
serve with Latin Patties and on Taco Salad.
Step 11: Make Sun Dried Tomato

Catsup
Ingredients:
½ cup sun dried tomatoes (drained of oil)
1 ripe tomato
4 to 6 pitted dates
¼ cup olive oil
1 teaspoon sea salt
1 teaspoon apple cider vinegar
¼ teaspoon onion powder
agave to taste
Blend all ingredients well in the VitaMix until smooth. The taste gets sweeter after it
refrigerates, so don’t over due it with the agave. Use one teaspoon at the most.
Step 12: Make a Dessert
This step is totally optional. If you are the type to crave sweets, don’t risk blowing your
14 day plan over your yearnings for delicious desserts. Provided you are not cleansing
to rid your body of candida or to balance blood sugar levels (after a diagnosis of pre-
diabetes for example), then indulge. You will find that living sweeties are more
satisfying with smaller portions. Serve small slices. They are nutrient dense and will
leave you with a belly bomb feeling if you overdue it. Select the Dessert you want to
have around this week and whip it up.
YOU DID IT! You made it through your first prep day. Preparation day one is meant to
test your commitment to cleansing your body with raw foods. The rest of the prep
days are easy in comparison. If you did fine today, you are well on your way to your
Rocking Body on Raw Foods.
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4
DAY FOUR PREPARATIONS
Last night you soaked a cup of raw sunflower seeds and a cup of raw
almonds, those will serves as the base for the Living Latin Scramble, Mock
Egg Salad, and Maple Curry Dressing. You may be relieved to know that
todays prep day will take far less time than Preparation Day One.
Step 1 Step 2 Step 3: Add Maple

Almonds & Sunflower Divide the nut pate. Leave 4 Curry Dressing
seeds go into Vita- tablespoons in the blender, put ingredients. Mix well.
Mix along with sea half the remaining mixture in a
salt and turmeric to mixing bowl, reserve the other half
Step 4: Add Living
become the base of to make Mock Egg Salad
Latin Scramble ingredients.
the nut pate. tomorrow, on Day 5.
Mix well.
Step 5: (Optional) make a batch of flax crackers
Step 6: (Optional) If you bought the optional dessert ingredients, you have everything
to make Decadent Caramel. Serve it on apples whenever you have a sweet tooth.
Step One: Make Nut Pate
Ingredients:
1 cup raw almonds (soaked 8 hours, drained and rinsed)
1 cup raw sunflower seeds (soaked 8 hours, drained and rinsed)
1 teaspoon seas salt
2 to 4 teaspoons turmeric
Put all the above ingredients into the Vita-Mix and blend into a pate as you did on the
first preparation day.
Step 2: Divide the Pate
Once the pate is formed separate the mixture into two glass bowls. Remove one
heaping tablespoon of the pate from each bowl and put it back in the Vita-Mix. This
57
will become the creamy Maple Curry Dressing. Since your dinner menu tonight is
Sweet Red Pepper Soup, you don’t really need these dishes to be ready to eat today.
You will, however, need the Living Latin Scramble for breakfast and the Maple Curry
Dressing for lunch tomorrow. So I advise that you make those up now. The Mock Egg
Salad is best prepared just before you eat it.
Step 3: Make Maple Curry Dressing
Ingredients:
the nut pate that remains in the VitaMix
1 to 2 tablespoon maple syrup (sweeten to taste)
⅓ cup olive oil
2 to 3 teaspoons curry powder
1 to 2 teaspoons of minced onion
fresh cracked black pepper
Add all ingredients to the nut pate in the VitaMix and blend well. You can thin the
mixture more by adding extra olive oil or keep it thick. If you like the flavor of this
mixture you may want to consider splitting the batch into thirds next time and making
more of this dish. If you make a bigger batch you can keep some of
it thick for a vegetable dip and thin some for dressing. The
flavors in this dish blend beautifully with celery and
cranberries, a combination you will try in a salad on the
menu plan.
Step 4: Make Living Latin Scramble
Ingredients:
½ the nut pate (minus one heaping tablespoon)
⅓ cup diced tomato
⅓ cup chopped sweet onion
½ cup diced orange, yellow or red pepper
1 small jalepeno, minced (optional)
the juice of one lime
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Fold the tomato, onion, pepper and lime juice into the nut pate. The flavors will marry
overnight in the fridge. You may see a bit of liquid in the scramble. That happens
because the salt invites the veggies to release their fluids. Sounds sexy, but really it
just means you may find liquid pooling in the mixture. Simply stir it in before you eat it.
Serve the mixture on a handful of fresh spinach leaves, top with corn salsa, avocado
and cilantro leaves. Remember, the scramble is nut based which provides the healthy
fats you need, but greens should take the staring role on your plate. This scramble
makes an easy, quick snack. Wrap a bit of scramble and avocado slices in a lettuce
leaf with a bit of your favorite salsa.
Reserve Pâté For: Make Mock Egg Salad
Ingredients:
1 cup chopped celery
1 cup chopped cucumber
½ to 1 teaspoon organic mustard ½
cup chopped organic sweet or dill pickles (plus soak
water for extra flavor))
This dish really captures the

flavor of egg salad well.
If you are the type who
enjoys sweet pickles in
your egg salad, go ahead
and add some to the recipe.
Check ingredients, most
mainstream brands are a high
fructose nightmare, but organic brands
tend to have a very simple ingredient list. If you
prefer, add dill pickles, or fresh dill. If it is at all possible add
all these fresh ingredients an hour before serving so flavors marinate. Serve this on
greens as a delicious salad or on flax crackers or Ezekiel bread with plenty of greens.
If you prefer a creamier egg salad you can add a bit of Veganaise or raw mayonnaise.
59
Step 5: Make a Batch of Flax
Crackers (Optional)
Ingredients:
1 cup ground flax seeds (or flax meal)
⅓ cup whole flax seeds
⅔ cup sunflower seeds Storage Tip: Flax crackers that are fully dehydrated to
¼ cup black sesame seeds a crisp will stay fresh in an airtight container at room
2 tablespoons yellow onion, minced temp for two weeks. Crackers that are dehydrated to a
soft, pliable texture must be refrigerated and used in
1⅓ cup water
one week.
¾ teaspoon sea salt
Combine all ingredients except the ground flax (or flax meal) in a large mixing bowl
using a fork to lightly whisk. Stir in the flax meal and whisk again. Pour onto a
Excalibur dehydrator tray lined with a Teflex sheet. Spread evenly. Dehydrate for 2 to 3
hours at 110˚ or until dry to the touch and the Teflex sheet peels easily from the
crackers. To flip, place another dehydrator try (with no Teflex sheet) atop the dry side
of the crackers. Invert the trays so the crackers have been flipped on to the new tray.
Peel the Teflex sheet from the crackers and dehydrate until dry to the touch. Note you
can use these while the crackers are soft and pliable, acting more like a bread that will
not crack when you bite into it. Or you can dehydrate them to a crispy crunch. Either
way these are a delicious source of omega-3-fatty acids.
Step 6: Make Decadent Caramel (optional) recipe page 72
8
DAY EIGHT PREPARATIONS
It is time to take the flavors down an Italian path. Today’s prep day we
will create two creamy nut cheeses that we will use to make Rawvioli,
Living Lasagna, and creamy pasta sauces during the week. We will also
make a Marinara Sauce, and Honey Balsamic Dressing. You should have two cups of
cashews and one cup of sunflower seeds soaked and ready to go for todays un-
cooking. You should also have a cup and a half of oat groats soaked for breakfasts.
60
Step 1: Make a Pizza Crust
Step 2 Step 3: Make Pesto

Cashews go into VitaMix along with sea salt, olive
oil, lemon juice, agave, and garlic cloves to form
Step 4: Add Pesto to one
the Garlic Cheese. Divide into two equal portions.
portion of the garlic cheese
Step 5: Make Marinara
Step 6: Make Raw Honey Balsamic Onion Dressing
Step 7: (Optional) If you bought the optional dessert ingredients, you have everything
to make Mint Cacao Brownies. Store in the fridge until you want one.
Step 1: Make Pizza Crust
Ingredients:
1 cup sunflower seeds (soaked 8 hours, drained, rinsed)
½ cup oat groats (soaked 8 hours, drained, rinsed)
1 medium carrot
1 stalk celery
2 cloves garlic
2 tablespoons minced onion
¼ cup sesame seeds
¾ cup flax meal
1⅓ cup water
Put oat groats in the food processor and pulse until halved in size. Add the
sunflower seeds, carrot, celery, garlic, onion and pulse until minced. Transfer the
mixture to a large mixing bowl. Add the salt, pepper and sesame seeds. Mix well.
Add the flax meal and water and whisk together well with a fork. Let the mixture set 5
minutes then whisk again. Divide the mixture evenly between two Excalibur
61
Dehydrator sheets with Teflex liners. Form a circle with each half of the mixture. These
will be your pizza crusts. Dehydrate one to two hours at 110˚, until dry to the touch
and the Teflex sheet peels off the back easily. Dehydrate one hour more or until crisp
to your liking. This makes two crusts. You can freeze one to keep on hand for a quick
veggie pizza. Or break it into pieces and use it as crackers this week.
Step 2: Make Garlic Cheese
Ingredients:
2 cups raw cashews (soaked 8 hours, drained and rinsed)
3 tablespoons olive oil
1 tablespoon agave nectar
3 cloves garlic
Put all ingredients in the Vita-Mix and blend as before when making cheese. Stop to
scrape down the sides of the container as needed. Once you have consistent creamy
texture transfer half the mixture to a mixing bowl and half to a glass storage bowl. This
is the Garlic Cheese.
Step 3: Make Pesto
Ingredients:
2 cup fresh basil leaves
1 cup spinach leaves
¼ cup pine nuts
1 garlic clove
½ cup olive oil
2 tablespoons lemon juice
½ teaspoon sea salt
Place all ingredients in the food processor and

pulse. Scrape down sides as needed and
continue to process until smooth pesto is formed.
62
Step 4: Make Pesto Cheese
Ingredients:
2-3 tablespoons Pesto (above)
½ batch Garlic Cheese (above)
Stir the pesto into the Garlic Cheese until well

combined. Store in a glass container and
refrigerate.
Step 5: Marinara
Ingredients:
2 ripe tomatoes
1 cup sun dried tomatoes
½ red pepper
10-15 fresh basil leaves
¾ to 1 teaspoon sea salt
½ cup olive oil
Put all ingredients except olive oil in the Vita-Mix and blend. Use some tonight on your
veggie pizza and store the rest in a glass container to use on zucchini pasta for lunch.
Step 6: Honey Balsamic Onion Dressing
Ingredients:
1 to 2 raw honey (to taste)
2 tablespoons balsamic vinegar
1 tablespoons minced sweet onion
½ to 1 teaspoon cracked black pepper
salt to taste
Put all ingredients in the blender until smooth.

Store in a glass dressing bottle until needed.
Step 7: Mint Cacao Brownies (optional) page 72

63
11
DAY ELEVEN PREPARATIONS
You made it to the last prep day.
The dishes we make today have a
Greek or Mediterranean flare. These
goodies will hold us over until Sunday.
Step 1: Make Sesame Flax Crackers
Step 2: Make granola
Step 3 Step 4: Make half the minced

Pulse parsnips in the food processor until about the parsnip into Cranberry Dill Rice
size of rice grains. Divide the minced parsnips into
two equal portions in separate mixing bowls. Step 5: Make half the minced
parsnip into Tabouli
Step 6: Make a batch of fresh almond milk
Step 7 Step 8: Make Creamy Dill
Blend soaked cashews in the VitaMix to make a Dressing with cashew cream base
cashew cream base. Leave two tablespoons in
the VitaMix & transfer the rest to a mixing bowl. Step 9: Make Kalamata Olive
Spread with Cashew Cream
Step 10: (Optional) Caramel Coconut Brownies
Step 1: Make Sesame Flax Crackers
Ingredients:
1 cup golden flax soaked in 2 cups water until all
liquid is absorbed
⅔ cup sesame seeds
⅔ cup sunflower seeds
2 tablespoons yellow onion, minced
½ cup chopped zucchini
1 cup water
64
Combine onion, garlic and zucchini in the Vita-Mix and blend until smooth. Place the
mixture in a large mixing bowl with the remaining ingredients and mix well. Pour the
contents of the mixing bowl on a Excalibur dehydrator tray lined with a Teflex sheet.
Spread evenly. Dehydrate for 2 to 3 hours at 105˚ or until dry to the touch and Teflex
sheet peels away easily. To flip, place another dehydrator try atop the dry side of the
crackers and invert on to the new tray. Slowly peel off the Teflex sheet and
dehydrate until crisp.
Step 2: Make Raw Apple Granola
Ingredients:
1/2 cup almonds (soaked 8 hours, rinsed)
¼ cup sunflower seed (soaked 8 hours, rinsed)
½ cup oat groats (soaked 8 hours, rinsed)
¼ cup dried coconut
¼ cup pitted chopped dates
2 apples, cored and quartered
seeds from 1 vanilla pods or 1 teaspoon extract
1 teaspoons ground cinnamon
dash of sea salt
1 cup dried strawberries (optional)
Place the almonds, sunflower seeds,

groats and coconut in a mixing bowl.
Put dates, apples, cinnamon, vanilla,
and sea salt in the food processor.
Pulse until a pasted is formed. Add the
paste to the mixing bowl and toss well to
coat. Divide the mixture over two
dehydrator trays with Teflex sheets. Spread
the mixture evenly and dehydrate at 115˚ until dry
to the touch. Flip and dehydrate until crunchy. Mix in
dried strawberries once the granola is dry. Store in an airtight
glass container.
65
Step 3: Make Parsnip Rice/Cous Cous
Ingredients:
4 to 5 parsnips chopped into 1-2 inch pieces
Pulse parsnips in the food processor until the pieces are about the size of a small grain
of rice or cooked cous cous. Half the minced parsnip will take the place of cooked rice
in the Cranberry Dill Rice and the rest will substitute for cooked cous cous in the
Tabouli.
Step 4: Make Cranberry Dill Rice
Ingredients:
2 cups minced parsnip
3 to 4 tablespoons olive oil
2 tablespoons fresh squeezed lemon juice
¾ cup dried cranberries
¼ cup fresh dill, chopped
¾ cup chopped green onions
⅓ cup pine nuts (optional)
¾ teaspoon salt
Combine all ingredients in a mixing bowl. Stir to combine well. Let marinate to soften
parsnip to a rice-like texture. You can roll this rice dish in grape leaves to form dolmas
or fill butter lettuce cups for an easy and attractive dish. The Creamy Dill dressing
make a great dip with either presentation.
Step 5: Make Tabouli
Ingredients:
2 cups minced parsnip
3 cups chopped parsley
1 cup tomatoes, diced and rinsed of seeds
2 cucumber, peeled, seeded and chopped
66
3 tablespoons mint, chiffonade
3 tablespoons fresh squeezed lemon juice
¼ teaspoon sea salt
In a large glass mixing bowl whisk olive oil,

lemon juice, garlic, salt and pepper. Toss in
parsnip, parsley, tomatoes, cucumbers, mint.
Taste and adjust salt and pepper as needed.
Allow flavors to marry.
Step 6: Make a Batch of Fresh Almond Milk
Ingredients:
1 cup almonds (soaked 8 hours, drained and rinsed)
6 cups water (filtered, spring)
OPTIONAL
½ a vanilla bean or ½ teaspoon vanilla
2 teaspoons agave, raw honey or maple
Combine almonds and water in the Vita-Mix and blend. Blend on High for one minute.
Strain through a nut milk bag.
Step 7: Make the Cashew Cream Base
Ingredients:
2 cups soaked Cashews
½ teaspoon seat salt
1 tablespoon agave nectar
Put soaked cashews, olive oil, two tablespoons of the lemon juice, salt, and agave in
the Vita-Mix and blend into a nut cream. Scrape down the mixture toward the blades
as needed. Once you achieve a creamy texture throughout transfer all but two
67
tablespoons of the mixture to a mixing bowl. The cashew cream in the mixing bowl will
become the Kalamata Spread and the portion remaining in the Vita-Mix will become
the Creamy Dill Dressing.
Step 8: Make the Creamy Dill Dressing
Ingredients:
2 tablespoons Cashew Cream Base
½ to 1 cup almond milk
garlic powder, sea salt and fresh cracked black pepper to taste
2 to 3 tablespoons fresh dill, chopped
1 to 2 tablespoons minced green onion
The two tablespoons Cashew Cream remaining in the Vita-Mix will serve
as a base for the Creamy Dill Dressing. Add a half
cup almond milk and blend until creamy.
Transfer to a small mixing bowl and whisk in dill.
Season to taste and whisk again. Store in a glass
container.
Step 9: Make the Kalamata Spread
Ingredients:
cashew cream base
½ cup kalamta olives, chopped, pits removed
⅓ cup chopped chives
Gently fold in the olives and chives. Store in a glass container.
Step 10: Time to celebrate. Make a

batch of the Caramel Coconut Brownies
in the dessert section on page 69.
68
Quitting
RockingCoffee RAW FOODS
BodyPainlessly
Quitting Coffee Painlessly
The acronym in Maca F.A.C.A. stands for “For Absolute Clarity All Day”. It’s a silly name, but it is a
fabulous beverage that can do wonders for those of you who want to kick the coffee habit without the
migraines, sweats and general malaise.
Maca FACA
1 teaspoon Maca Powder
1 tablespoon Raw Cacao Powder
¼ teaspoon Matcha Green Tea Powder
1 to 1½ cups Almond Milk (see video)
1 teaspoon Raw Honey
dash of cayenne pepper
In a Magic Bullet blender mix all ingredients

until well combined. Adjust the Matcha Green
Tea Powder as needed to keep yourself
caffeinated. For most ¼ teaspoon in
combination with the Maca and raw chocolate
is plenty, but there is no need to suffer through
the transition. Maca is an adaptogen and will
help you through the change. It is also a stimulant
that helps with focus and mental clarity (and some say
sexual prowess- bonus!). This beverage will give you the pick
me up of coffee without taxing your system. Once you no
longer physically crave the caffeine you can cut the green tea
powder.
69
Desserts Body RAW FOODS
Rocking
Raw Desserts
For the longest time the Godzilla that trampled my city of healthy eating was my
mother-in-love’s lemon bars. They are perfection. She was baking up a batch while I
was on a raw cleanse which had me wracking my brain to devise a raw version that
would be any where near as tantalizing. After a little experimenting, I crafted a recipe I
was proud of and offered the Queen of Lemon Bars a Living Lemon Bar. To my
surprise, this advocate of butter and sugar, the fairy of all things flour, said, “I think I like
these better.” That was the beginning of my obsession with raw and living desserts.
Make no dietary mistake, raw desserts are loaded with sugars and fats. The sugars
come from a variety of sources; fruits, stevia, agave nectar, dates, maple, raw honey
and so on, but they are still sugars, so don’t over do it. The fats may come from nuts,
coconut oils, or avocados. Although these fats and sugars are certainly healthier
alternatives to those found in highly processed, enriched flour and refined sugar filled
desserts, they are still to be eaten in moderation. Luckily these treats are more nutrient
dense and rich, so most people find that their sweet tooth is satisfied with small
portions of these treats.
LIVING LEMON BARS

Ingredients:
Crust
¾ cup macadamia nuts (soaked 8 hours, drained and
rinsed)
½ cup cashews (soaked 8 hours, drained and rinsed)
1 cup dried pineapple, diced
½ cup dried coconut
3 to 4 tablespoons lemon juice
lemon rind from 2 lemons
70
Topping
rinds from 2 lemons
¾ cup coconut oil
2 tablespoons raw honey
dash sea salt
To make the crust combine all ingredients except lemon juice in a food processor and
pulse. Slowly add the lemon juice through the top until a dough-like consistency is
formed. Process until the dough is free of chunky nut pieces. Scrape down and stir the
mixture to achieve the doughy consistency. Place the crust mixture in an 8” by 8”
square glass pan. Press the mixture into the pan to form a crust of even thickness.
To make the tangy frosting, add all topping ingredients to the processor. Pulse until a
relatively even consistency is achieved. Process until the mixture becomes creamy and
a little fluffy. Do not over process or the mixture will melt and become soupy. Pour the
topping on the crust. If necessary, spread to distribute evenly. Cover the pan and
place it in the fridge until the toping sets. It will be firm and waxy-feeling. Slice the bars
into small squares and serve.
CACOA PUDDING
Ingredients:
2 ripe avocados
¼ cup raw cacao powder
½ to ¾ cup maple syrup or agave
2 tablespoons coconut oil
seeds from 1 vanilla pod or 1
tablespoon vanilla
dash sea salt
Put all ingredients in the Vita-Mix and

blend. Stop to scrape down sides.
Blend again until warm. Serve warm.
This make a great pudding parfait.
71
Layer with slices of ripe banana and sliced almonds or your choice of fresh seasonal
fruits. A subtle variation on this can be made by adding mint, or by reducing the
amount of sweetener slightly and replacing it with fresh squeezed orange juice. The
possibilities with this pudding base are endless. It also makes a fabulous frosting as
you will see with the Mint Cacao
Brownies because it firms to a totally
different texture when refrigerated.
DECADENT CARAMEL
Ingredients:
½ cup coconut oil
⅓ cup almond butter
½ cup maple syrup
seeds from ½ a vanilla bean pod or 1 tsp
vanilla
¼ to ½ teaspoon salt
Blend all ingredients, starting with a ¼ teaspoon of the salt, in a food processor. Pulse
until well combined, then let it process for several minutes. Taste to check salt level
and add more if desired. The mixture will warm slightly in the processor and the
textures will meld, eventually forming a gooey, delicious caramel. Serve drizzled over
cold, crisp apple slices garnished with a sprinkle of cinnamon.
MINT CACAO BROWNIES

Ingredients:
Brownies
1 cup cashews (soaked 8 hours, drained and rinsed)
1 cup chopped dates, pits removed
¾ cup raw cacao powder
1/8th teaspoon sea salt
20-25 mint leaves or ¼ teaspoon organic mint extract
¼ cup maple syrup
72
Frosting
a full batch of the Cacao Pudding Page 60
Pulse all brownie ingredients in the food processor until well combined. Process until
mixture becomes a dough of uniform consistency. Transfer the mixture to an 8” by 8”
square glass pan. Press the mixture into the pan to form an even surface. Top with the
Cacao Pudding and refrigerate until the pudding sets to form a creamy, light frosting.
Serve garnished with mint leaves. Grab one for yourself before you serve them or you
may not get one.
CARAMEL COCONUT BROWNIES

Ingredients:
Brownies
1 cup cashews (soaked 8 hours, drained and rinsed)
1 cup chopped dates, pits removed
¾ cup raw cacao powder
⅛ th teaspoon sea salt
¼ cup maple syrup
Frosting
a full batch of the Decadent Caramel Page 61
Topping
¼ cup dried coconut
Pulse all brownie ingredients in the food

processor until well combined. Process until
mixture becomes a dough of uniform consistency. Transfer the mixture to an 8” by 8”
square glass pan. Press the mixture into the pan to form an even surface. Top with the
batch of Decadent Caramel. Sprinkle with coconut and serve.
73
You Rawk!Body RAW FOODS
Rocking
You Rawk!
Congratulations! You did it.
You’ve gained some serious new skills. You have mastered the art of making milk,
cheese, and all sorts of patties, burgers, and pates from various nuts. You learned to
make warm soups that are delicious and ready right out of the Vita-Mix. You can even
make crunchy raw crackers. You have gotten into the habit of consuming green drinks
in the morning to start you day off right. You are consuming more vegetables and leafy
greens in your diet than anything else. You’ve learned and experienced a lot.
What’s Next?
Although this two week diet has come to an end, it is my hope that you integrate living
foods into your diet permanently as a way of consuming more fresh, organic produce.
This 14 day raw diet is just the tip of a health-altering, beautiful ice burg. There is so
much more to share about this new culinary and nutritional frontier. In the next book
Rocking Body Real Foods, we will cover more techniques, more supplements and or
course more bold, flavorful recipes. We will cover spouting, an amazing and delicious
source of protein. We will integrate living dishes with some cooked foods to create a
high raw diet. Instead of pushing for 100% raw 100% of the time, a high raw diet
integrates some warmed, steamed, and even baked whole foods. This high raw diet is
sustainable indefinitely without compromising your social life, travels, or eating out. We
will also explore supplementing with vitamins, herbs, mushrooms, minerals and
teas to insure that you get the most out of your high-raw lifestyle.
If you enjoyed this 14 day cleanse you may be interested

in menu planning from
www.TheDeliciousRevolution.com. Menu plans take
the stress out of healthy eating. You receive
shopping lists, menus, and recipes for each meal. You can enjoy them in any order
based on what sounds good when you get hungry.
∗ Enjoy a delicious variety of foods,

∗ the convenience of pre-made shopping lists,
∗ using only in-season foods with
∗ fresh, and easy-to-follow recipes.
You can choose to stay on the menu plans as long as
you wish. While you are a member of The Delicious
Revolution Menu Plan, you will not only get shopping
lists, preparation schedules and recipes. You will
also have access to,
∗ video tutorials for recipes,
∗ raw food classes
∗ and nutrition discussions
All via your own computer, available whenever you want to watch and learn. Join for
as long as you like. When you feel competent in raw food preparation, simply cancel
and start getting creative with your own recipes. You may even wish to join up for a
week each season to get fresh ideas for seasonal foods as they come available. Your
purchase of Rocking Body Raw foods gets you access to one free menu plan so you
can experience for yourself the hassle-free, tasty menu plans available from The
Delicious Revolution. Enjoy.
Thank you!

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By Joy Houston Including Photos by

Author of The Delicious Revolution Travis Houston

Published by The Houston Company LLC

Before You Begin! 6

When will I find the time? 6

What do I need to buy? 7

Tips and Tricks for Success! 14

The Detox That Rocks 14

Be Prepared For Temptation 15

Don’t Clear Your Social Calendar 16

Kitchen Gear For Living Foods! 19

What Am I Eating and Why?! 22

Nut Pâtés & Nut Cheeses 22

Greens, Greens, and More Greens 23

Flax Crackers and Sprouted Bread 23

New and Different Ingredients 24

Common Ingredients with Incredible Benefits 26

Day by Day Guide! 40

Day One Preparations 49

Day Four PreparationS 57

Day Eight PreparationS 60

day Eleven Preparations 64

Quitting Coffee Painlessly! 69

Living Lemon Bars 70

Mint Cacao Brownies 72

Caramel Coconut Brownies 73

Congratulations! You did it. 74

Before You Begin

When will I find the time?

Two preparation days each week will keep your kitchen

What do I need to buy?

Shopping for produce is scheduled for twice a

This Too Shall Pass

Stressed About Time

Feeling Rested on Less Sleep

BE PREPARED FOR TEMPTATION

DON’T CLEAR YOUR SOCIAL CALENDAR

Before You Go Raw

The Vita-Mix 5200

Knives & Cutting Boards

NUT PÂTÉS & NUT CHEESES

The reason we mimic these cooked foods, meats, egg dishes,

GREENS, GREENS, AND MORE GREENS

FLAX CRACKERS AND SPROUTED BREAD

NEW AND DIFFERENT INGREDIENTS

COMMON INGREDIENTS WITH INCREDIBLE BENEFITS

Referred to as “the food of the gods”

Veggie Drink Breakfast Lunch Dinner

Fresh seasonal fruits for snacks

Fresh seasonal fruits for snacks

Fresh seasonal fruits for snacks

Fresh seasonal fruits for snacks

Soak: 1 cup cashews for corn chowder

Fresh seasonal fruits for snacks

Day Nine Just Beet It Apple Cinnamon Zucchini Pasta Rawvioli On

Fresh seasonal fruits for snacks

Day Ten Celery, Pink Grapefruit Zucchini Pasta in Honey Balsamic

Fresh seasonal fruits for snacks

Fresh seasonal fruits for snacks

These recipes are intended to serve two adults with hearty

✔ Staple Quantity ✔ Staple Quantity