P R E S E N T S

GOING
GOING
GONE
RAW
P Y
C O
E S S
P R
by DOUGLAS & CINTIA van DUYNE
with recipes by
Best Gourmet Raw Chef of the Year 2010
Chef Be*Live
 GOINGGOINGGONERAW.COM

You Rawk! is an imprint of G. Normous Co.

G. NORMOUS CO. BOOKS

Published by G. Normous Co.

G. Normous Co.
101 Convention Center Boulevard, 7th Floor
Las Vegas, Nevada 89109-2001 U.S.A.

First Published in the U.S.A. in 2012

Copyright © 2012 Douglas King van Duyne,

Cintia Carla Castelo Branco van Duyne,
& Brian James Lucas (Be*Live)

Cover photo by Jeff Carrillo

All rights reserved.

Except in the United States of America, this book is sold subject to the condition
that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise
circulated without the publishers’s prior consent in any form of binding or cover other
than that in which it is published and without a similar condition including
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other means without the permission of the publisher is illegal and punishable by law.
Please purchase only authorized electronic editions, and do not participate in or encourage
electronic piracy of copyrighted materials. Your support of the author’s rights is appreciated.

ISBN 978-0-9851063-0-0

The recipes in this book are to be followed exactly as written. The publisher is not responsible
for your specific health or allergy needs that may require medical supervision. The publisher is
not responsible for any adverse reaction to the recipes contained in this book.

This book is available for quantity discounts for sales promotions, premiums, fund-raising,
and educational purposes. Contact the publisher at the above address for more details.

If you wish to give this book to family or friends,

please go to GoingGoingGoneRaw.com and purchase a copy,

and help support our continued efforts

of bringing healthy living to everyone... thank you!!

2
GOING
GOING
GONE
RAW

3
 DISCLAIMER

THIS INFORMATION IS PROVIDED FOR CONSUMER EDUCATION PURPOSES ONLY. THE

INFORMATION PRESENTED IN THIS TEXT IS HERE TO EDUCATE CONSUMERS ON
MEDICAL AND NUTRITIONAL ISSUES THAT MAY AFFECT THEIR DAILY LIVES. THE
INFORMATION GIVEN HERE DOES NOT CONSTITUTE THE PRACTICE OF ANY MEDICAL
OR OTHER PROFESSIONAL HEALTH CARE ADVICE, DIAGNOSIS OR TREATMENT.
ALTHOUGH THE AUTHOR HAS MADE A CONSCIENTIOUS EFFORT TO PROVIDE HIGH
QUALITY INFORMATION, NO ARTICLE CAN SUBSTITUTE FOR PROFESSIONAL CARE AND
ADVICE. THEREFORE, YOU SHOULD CONSULT WITH YOUR PERSONAL PHYSICIAN OR
OTHER HEALTH-CARE PROFESSIONAL IF YOU HAVE ANY HEALTHCARE RELATED
QUESTIONS OR BEFORE EMBARKING ON A NEW DIET OR FITNESS PROGRAM. IF A
MEDICAL PROBLEM APPEARS OR PERSISTS, DO NOT DISREGARD OR DELAY SEEKING
MEDICAL ADVICE FROM YOUR PERSONAL PHYSICIAN OR OTHER QUALIFIED
HEALTHCARE PROVIDER. ACCORDINGLY, DOUGLAS AND CINTIA VAN DUYNE AND BRIAN
JAMES LUCAS EXPRESSLY DISCLAIM ANY LIABILITY, LOSS, DAMAGE, OR INJURY
CAUSED BY INFORMATION CONTAINED IN THIS TEXT.

THIS TEXT AND ANY INFORMATION CONTAINED ON OR PROVIDED THROUGH THE TEXT
IS PROVIDED ON AN "AS IS" BASIS. THAT MEANS THAT THE INFORMATION CONTAINED
ON OR PROVIDED THROUGH THE BOOK IS INTENDED FOR GENERAL CONSUMER
UNDERSTANDING AND EDUCATION. ANY ACCESS TO THIS TEXT IS VOLUNTARY, AND
DOES NOT CONSTITUTE "DOING BUSINESS" IN ANY PARTICULAR JURISDICTION.

4
 HOW TO USE THIS BOOK
1. Read the Stories about why and how to go raw
2. Order the Equipment you need to go raw, if any
3. Enjoy the amazing Be*Live Recipes
4. Follow the Going Raw Plan to get started
5. Once you have all the equipment, follow the Gone Raw Plan

MENU of CONTENTS
WAKING UP TEN

THE SAD STORY FIFTEEN

RAW PRINCIPLES & STRATEGIES TWENTY

YOUR RAW KITCHEN TWENTY-FIVE

YOUR CRAVINGS THIRTY

WHY WE’RE VEGAN THIRTY-SIX

DETOUR TO DETOX FORTY-FIVE

BEING THE EXAMPLE IN THE ROOM FIFTY

GOING & GONE RAW EQUIPMENT FIFTY-SIX

LIFE IN THE RAW FIFTY-EIGHT

5
 DRINKS
ALMOND MILK SIXTY
BLUEBERRY BANANA SMOOTHIE SIXTY-ONE
CHOCOLATE MINT BANANA SIXTY-TWO
SMOOTHIE
COCONUT ALMOND YOGURT SIXTY-THREE
COCONUT MILK SIXTY-THREE
ORANGE JULIUS SIXTY-FOUR
PINEAPPLE GREEN SMOOTHIE SIXTY-FIVE
TROPICAL CURRY SMOOTHIE SIXTY-SIX
WATERMELON DELIGHT SIXTY-SEVEN

SNACKS
APPLE BEET ROSEMARY DIP SIXTY-EIGHT
BBQ KALE JERKY SIXTY-NINE
CHEESY KALE CHIPS SEVENTY
CHILI RELLENO NORI SNACKS SEVENTY-ONE
COCONUT RED PEPPER DIP SEVENTY-TWO
COCONUT TAPIOCA PUDDING SEVENTY-THREE
GREEN ONION DIP WITH CARROT SEVENTY-FOUR
CHIPS
HUMMUS SEVENTY-FIVE
MOLE NORI TREATS SEVENTY-SIX

SOUPS
CHILI SEVENTY-SEVEN
CREAM OF BROCCOLI SOUP SEVENTY-EIGHT
CREAM OF CELERY SOUP SEVENTY-NINE
FRUIT GAZPACHO EIGHTY
GUACAMOLE SOUP EIGHTY-ONE
THAI CURRY SOUP EIGHTY-TWO
TOMATO CORN CHOWDER EIGHTY-THREE

6
 GOING GOING GO NE RAW • RECIPES & PLANS
SALADS
BROCCOLI SESAME SALAD EIGHTY-FOUR
BROCCOLI CRANBERRY SALAD EIIGHTY-FIVE
CAESAR SALAD EIGHTY-SIX
COCONUT CEVICHE EIGHTY-SEVEN
CREAMY ITALIAN DRESSING EIGHTY-EIGHT
GREEN GODDESS DRESSING EIGHTY-NINE
NOT-CHICKEN SALAD NINETY
NOT-EGG SALAD NIINETY-ONE
SQUASH FINOCCHIO SALAD NINETY-TWO

ENTRÉES
APPLE CINNAMON GRANOLA NINETY-THREE
BLUEBERRY GRANOLA NINETY-FOUR
BURGER NINETY-FIVE
BBQ SAUCE WITH PASTA MEATBALLS NINETY-SIX
HERBAL TRUFFLE RISOTTO NINETY-SEVEN
MANGO GINGER NOODLES NINETY-EIGHT
MARINATED MUSHROOM SANDWICH NINETY-NINE
NACHOS ONE HUNDRED
PESTO PASTA ONE HUNDRED-ONE
CHEESE PIZZA ONE HUNDRED-TWO
QUICK! AVOCADO SANDWICH ONE HUNDRED-THREE
RAVIOLI ONE HUNDRED-FOUR
RAWTATOUILLE ONE HUNDRED-FIVE
RED CURRY VEGETABLES ONE HUNDRED-SIX
SESAME GINGER RICE ONE HUNDRED-SEVEN
SHISH KEBAB ONE HUNDRED-EIGHT
SPAGHETTI BOLOGNESE SAUCE ONE HUNDRED-NINE
SPANISH RICE ONE HUNDRED-TEN
SPICY BROCOLLI ALMOND STIR-RAW ONE HUNDRED-ELEVEN

APPENDICES & PLANS

SPROUTING/SOAKING CHART ONE HUNDRED-THIRTEEN
GOING RAW PLAN ONE HUNDRED-EIGHTEEN
GONE RAW PLAN ONE HUNDRED-TWENTY 7
 WHAT’S THE
IMPORTANCE OF...

GOING
RAW
Twelve years ago, I suffered from constant migraines and cluster headaches, also known as
“Suicide Headaches,” which caused me to frequent the ER.   At that time, I was just meeting my
boyfriend who had been vegan for about six years. He was a huge help with my transition from the
S.A.D. (Standard American Diet) to vegetarianism, veganism and then into raw vegan. We read
helpful books on what to eat and how to prepare it as well as what tools we’d need for a raw vegan
kitchen.
I will admit that when I first started eating raw, I didn’t like it at all. The food I ate (like nori rolls
and durian) and some things I drank (coconut water) tasted awful to me, partly because my palate
had been perverted by the SAD diet. I would think,   “I don’t like raw, I don’t want to do this
anymore.” But eventually I realized it was all part of the detoxification process. I struggled with
sugar cravings and even dairy for a while, but after a thorough cleanse, my body became more
balanced and the raw vegan foods tasted DELICIOUS to my palate! I also found that the more
recipes I learned to make, the more I fell in love with raw vegan foods. Yet, it was still a transition. I
lived 100% raw for a few years to get rid of my ailments and it worked magnificently. Eating a high
raw vegan diet has certainly been worth it, since I have not had a single migraine or cluster headache
since I started eating a high raw vegan diet over twelve years ago!
Now, years later, eating raw is second nature to me, though other people may find it strange. I
know some raw foodists who don’t like to admit it’s not perfect for everyone, but everyone has to find
what works for him/her and eating around 80% raw or a little more is what works for me.
Granted, when I started eating raw, I did get a very negative reaction from other people. They
thought I was eating birdseed and their reactions were especially bad when I was detoxing because I
lost a lot of weight and my friends and family worried when they saw that. However, after cleansing,
I quickly gained the weight back.
Now, my boyfriend and I do raw food coaching as well as fitness coaching. People are surprised
when they see me: because I’m a raw foodist, they expect me to be skinny and anorexic-looking and
have body-image issues. Yet, I’m fit and have quite a bit of muscle mass. If someone asked me about
this lifestyle, I would say just give it a try. All the talking about it in the world doesn’t prove anything:
you have to do something to truly experience it. You have to do it for yourself, too.
Before now, my boyfriend and I really didn’t know anyone who was raw.  Six months ago, we
sold everything that wouldn’t fit into our car and drove from St. Louis to  Encinitas, CA partly
because our food options in St. Louis were poor and we had no support system. 
As soon as we arrived in Cali, a raw food restaurant opened up in St. Louis! But we’re finding
that even here, people may think our diet is strange, but there’s definitely more acceptance in
California.
Overall, I’ve had an amazing experience on my raw journey. I love how much energy I have,
how much more flexible I am, and how great my hair, skin and nails look on the raw diet. Being raw
has worked magic for me and I know I will never give it up!
—KEY-JISEI MANOLITA

8
 I dedicate this book to my amazing, lovely, soulful wife, Cintia, who brings a depth of joy and passion to life. She is like the
wind and the trees and the river, the mother earth, both strong and vulnerable, the one I cherish, and my loving partner in life.
She instigates our living fully the raw lifestyle by educating me slowly and gingerly with movies and inspirational stories.
To my dear friend Joel Funk, for being the soul-brother that reintroduced me to my long lost brother Brian James Lucas (aka
Chef Be*Live), and one of my teachers, the master of raw, Lou Corona. Joel is a warrior of raw love.
To my mother, who had the courage to face cancer with depth and tenacity, choosing to make it a spiritual journey,
and teaching everyone around her by example at the same time.
To my son, Zane, for teaching me about my own mortality, and living every day to the maximum,
and for teaching me how powerful Western medicine can be. He’s a beautiful spirit and force.
To my son, Max, the one who helped me return to earth during my spiritual travels facing death,
and for being one of my best teachers on fatherhood.
To my father for living life day-by-day among the plants and soil that gives us life.
For being a man of deep calm and loyalty.
To my sister, Melisande, for being the one to start me at an early age on the path of health and fitness.
To my brother, Edward, for being my early teacher of thinking completely outside the box.
And to everyone, my teachers, of all ages.

D.K.v.D.

I dedicate this book to my mother Dona Sue Lucas,

who raised me vegetarian in a meat eating household which helped set me on my path at an early age.
When she was 43 years of age she transitioned on due to cancer of the female organs.
These were both huge inspirations as to why I was eventually led to the raw living plant based lifestyle.
I would also like to dedicate this book to my grandmother Grandma Essman, who always made me such delicious vegetarian
options when cooking primarily animal-based food for the rest of the entire family.
I am glad you were able to experience my cuisine before you passed because you and my mother were the biggest influence on my
early food experiences.
I love you Grandma Lucas and would love to dedicate this book to you as well. Before you transitioned on, you became open to
eating raw living plant based food, but not long after we discussed it you decided you wanted to be elsewhere. I know that the
three of you are ultimately in a better place. 

Be*Live

9
 Douglas & Cintia in the Peruvian Amazon

WAKING UP
“The way you think, the way you behave,
the way you eat, can influence your life by 30 to 50 years.”
— Deepak Chopra

My wife Cintia and I used to follow a lifestyle typical of educated, financially secure and health-
conscious people in the United States: We ate meat in some form or another every day, exercised regularly,
and made sure to accompany our meals with plenty of salads. Sure, we consumed alcohol and “cheated”
sometimes by eating junk food, but who doesn’t, right? You could always work off those extra, empty
calories at the gym, or so we’d been told. We thought of ourselves as just having weaknesses like everyone
else. We didn’t think about where they came from, that they stemmed from thousands of years of evolution
and emotional attachments to food and the eating patterns our cultures had instilled in us. For example,
Cintia consumed sugar—candy, cookies, and other snacks—nearly every day. She’d been given a lot of
sugar as a child, therefore eating that way was “normal” to her, as was consuming a lot of meat, which is a
key aspect of the cuisine in her native Brazil.
In my case, I was heavily influenced by conventional wisdom regarding different styles of eating: I had
tried to live as a vegetarian and consumed a lot of pasta at a nutritionist’s suggestion, but I experienced
energy peaks and crashes on such a carb-rich diet. I then began to eat a body builder’s diet, which was
recommended to me by fitness experts at a fitness bootcamp I attended. They advised consuming mass
quantities of protein in the form of protein shakes and meat. I later altered this diet slightly to follow a low
glycemic plan, which did help me achieve better muscular definition. Regardless, the result of these dietary
choices was that, not long before going raw, I consumed meat at least twice a day, such as bacon for
breakfast and grilled chicken sandwiches for lunch. Dinner always centered around a meat entrée. Over the

10
 GOING GOING GO NE RAW
course of five years, I also ate massive quantities of eggs, often six a day, though my cholesterol levels were
always good. I also devoured at least one tub of Greek yogurt per day. At 6’5”, my highest weight at that
time was 200 lbs. (On the raw diet, I have also reached a high weight of 200 lbs, though my physique is
leaner).
Overall, Cintia and I considered ourselves to be in good shape, physically and emotionally and no one
—not our doctor, nor our friends or family—told us differently. We made food choices based on the
information available to us and avoided meat that contained hormones. We believed we were doing what
was best for our bodies. That is, until we had an awakening that forever changed our lives and our view of
ourselves and our health.
What brought about this awakening was the shock of finding out in 2008 that my mother, Peg van
Duyne, had lung cancer, even though she had never been a smoker. My mother was told that with
chemotherapy, she could expect to live for another two years. That was all. Obviously, without
chemotherapy it was assumed she’d have even less time left.
My mother confided in my sister about her condition and it was she who prepared me for my mother
to break the news to me. By the time Peg called to tell me about her cancer, I already knew she saw herself
as being on a spiritual journey and was ready to be supportive of that view. However, I was not expecting
her to refuse traditional treatment.
Peg had the lower lobe of her lung removed. Six months later when other spots were found on her
lung, Peg decided not to have chemo. She was firm about this decision and made it clear she did not want
to be coddled or for anyone to be depressed about her cancer.
My mother asked me to look up a health institute in San Diego that
made claims that seemed outrageous to me. I dismissed the institute I believed in the
when I contacted people who had been patients there and said the scientific method
treatments hadn’t helped them. But Peg continued to look for and worried some
alternatives and eventually found an institute in Switzerland that offers quacks with
alkaline treatment. I thought my mother was crazy. I believed in the
unproven methods
scientific method and worried some quacks with unproven methods were
were going to take
going to take advantage of her. Furthermore, her cancer had suddenly
opened my eyes to my mother’s own mortality. Though I felt she had advantage of her.
lived a full life, this awareness was highly painful.
Part of my inability to understand my mother’s refusal of Western
medicine stemmed from witnessing my young son’s near-death from liver failure. At only eight months old,
Zane had a liver transplant. (In our family we call the long, horizontal scar crossing his belly his “shark
bite”). My ex-wife and I sought the best doctors around and they kept Zane alive with their knowledge and
expertise. As a result, I had tremendous faith in them and their methods. How could my mother say “no” to
the best of medical science?
I wanted to support my mother on her path, but I felt she was making insane choices. She was
demanding that those close to her not treat her like she was going to die. In response, I cultivated an
attitude of “however long she lives, she lives.” At the same time, she seemed all too aware of her own
mortality. She was on a spiritual journey. Peg felt she had to travel the world, that the window on her life
was closing. Even now, she speaks as if she might be gone any second.
About two years passed, during which my mother continued to refuse chemo. She traveled to the Swiss
institute she had researched where they taught her to practice an alkaline diet, which is designed to alter the
body’s acid level so as to be better equipped to combat disease. She was also doing cleansing, colonics,
massage, and different kinds of body work, in addition to intensive Qigong practice. At home, she began
eating more raw fruits and vegetables and developed a closer relationship with her food, eating what she
could grow in her garden and, for the first time, preparing food with gratitude and with the intent of
nourishing herself, not just her family. I was amazed that my mother was still alive, period, but also by the
transformation she was undergoing. Her experience showed me what I never would have believed if I
hadn’t seen it with my own eyes: altering your diet can change—and in this case, prolong—your life.
At the same time, my wife Cintia started watching films about the truth of the practices and policies of
the food industry like “Food Inc.” and “Food Matters.” In the latter, well-known raw foodist David Wolfe
advises viewers to “go 50% raw and see what effect it has on you.” I also saw “Beautiful Truth” about the
controversial Dr. Gerson, who created the alkaline diet my mother decided to follow. His daughter runs an
institute in Mexico, as such clinics must remain in obscurity in the US. In “Beautiful Truth,” I saw
11
WAKING UP interviews with patients where they talked about going into remission, even those who had very serious cases
of cancer with an extremely small amount of estimated time left to live.
So, I went out and bought my first bunch of kale and added it to my daily protein shake. I immediately
felt I was getting something out of it, though I couldn’t say what it was: perhaps the energy of my body had
changed. I was living 50% raw but decided that wasn’t good enough. I went to 80%. Then I challenged
myself to experiment with going 100% for a month, though Cintia was very reluctant to join me. But after
less than a week, Cintia started jumping out of bed in the morning. Before then, it had taken her hours to
get up and she’d suffered from lethargy. She also felt less irritated by the children’s rambunctiousness. Her
diet had been full of sugar, refined grains in bread, and anything white and processed.
One weekend, we went to a meditation class in LA. There, we ran into
our friend Joel Funk. The terrible irony of Joel’s name was that the first
Lou claims our few times we’d met him, he had indeed appeared to be in a “funk.” Joel
natural state is to suffered from Chronic Fatigue Syndrome. Weeks would go by during
eat raw and it’s only which he was unable to function. This affected his work, his relationships,
through cultural his entire life. One doctor even told Joel to give up the hope of ever
and historical getting better, as there was nothing more that Western medicine could do
patterns that we for him. Joel attempted to keep himself going with artificial stimulants
adhere to eating but obviously that didn’t work very well and was not sustainable.
cooked food, which We hadn’t seen Joel for about nine months before running into him at
we believe we can’t the meditation class. In that time, he seemed to have undergone a
change. dramatic change: he was active and his skin looked healthy. He
announced to the class that he had been eating raw and felt transformed.
He had a cooler with him on a luggage dolly that had in it the raw
favorite, Gorilla Milk, which is almond milk combined with green vegetable juice.
Joel invited us that weekend to have dinner at a raw restaurant with the raw “guru” Lou Corona. Lou
gave a presentation about his story of physical transformation from having tumors, asthma, acne and
arthritis to being healthy. He had gone raw about thirty-nine years prior and his appearance was impressive.
He looked only about forty and even though he said he didn’t do much exercise, he was incredibly strong
and could even do handstands and an “L” on his fingertips!
Lou claims our natural state is to eat raw and it’s only through cultural and historical patterns that we
adhere to eating cooked food, which we believe we can’t change. But Lou had worked at finding a raw diet
that is nourishing and, through his experience helping dozens of people over the years, he said that anyone
can eat 100% raw if he or she really commits to the raw diet, even though it may be more difficult for some
than others. Only by living completely raw will your body be able to really heal and cleanse itself. Consider,
Lou advised, that every piece of cooked food you eat is dead. We are living organisms and when we cook
food, we kill it, eliminating all its vital enzymes. Therefore, when you ingest such food, you are putting
something dead in your body, which sends the signal to your body over and over that you are dying; you
program your body to believe it’s dying.
Meanwhile, my mother continued to live well. Originally given only two years to live with traditional
treatment, she has now survived three years post-diagnosis without one day of chemo. If you met her, you
would never imagine that she had cancer. On the contrary, she is much more vibrant and active than most
women her age that I’ve seen. Peg does not think of herself as sick or dwell on illness. Instead, she focuses
her energy on living each day fully, beautifully, and on nourishing her body and spirit.
In learning about the reality of food production in the United States, watching my mother defy her
doctor’s expectations and talking to Joel and Lou, whose lives had been completely transformed by eating
raw, I felt we were getting a powerful message about the effect of food on our lives and the potential for self-
transformation through diet. I was beginning to see signs all around us that said, “Go raw!” I could not
ignore that message. I knew we had to continue on the path to living raw.
I decided to try living by Lou’s philosophy of raw--which included cultured nut yogurt and cleansing
ginger juice--for several months. I also thought about trying to clear up my acne, which still plagued me in
my forties. Joel told me about people who lived raw but hadn’t done much cleansing and continued to have
problems with acne and bloating. I came to realize that eating raw was about beauty, if you consider that
your appearance is a reflection of your inner health. As raw expert David Wolfe explains it, “Our physical
beauty and attractiveness are directly related to our actions (habits of behavior). […] The most reliable and
consistent action we can apply to achieve beauty is to eat for beauty (11).”i

12
 GOING GOING GO NE RAW
Cintia was also driven to go raw by her desire for clear skin. Through meditation, she also felt she was
beginning to find her purpose in life. She and I wanted to energize ourselves, to find spiritual as well as
physical health. We could finally see clearly how our diet had been holding us back. Eating processed and
cooked food seemed to be just the accumulation of toxins and we didn’t want to get cancer or arthritis as we
aged. To avoid that, we also felt we needed to detoxify and remove the “junk” that had been accumulating
in our bodies our whole lives so that we could avoid toxemia, “[…] an accumulation of toxic substances in
the tissues and intestines…” (Wolfe 51). Cintia and I began doing hydro-colon therapy here in San
Francisco. We also did herbal cleansing and liver and gallbladder cleanses. Meanwhile, we kept coming
across people who had been cured of disease—or “dysfunction of the body” may be a better way to put it
—by eating raw and cleansing.
Then, we saw the film “Earthlings.” We realized that the way food is promoted and sold in this country
is unacceptable and we should show compassion for animals as spiritual beings and go raw for the health of
the planet, not just our own health. We realized we had to do something to help others by spreading our
knowledge about raw food. We began inviting friends to raw dinner parties. Our friends were excited and
loved the food but were deterred by the seeming complexity of going raw; they could see the benefits, but it
seemed too difficult to make the transition.
Then we came up with the idea of doing a two-week cycle. It would give people variety and something
uncomplicated to follow, simple as that. They would know what food and equipment they would need. They
wouldn’t need to search for recipes and test them; no one would have to keep reinventing the wheel. We
began compiling our own recipes, testing and organizing them.
It was then that I reconnected with Joel, who had continued
to greatly reduce his symptoms of Chronic Fatigue through eating
raw. I told him about our project and he suggested I talk to his
roommate, Be*Live, a well-known raw food chef. We arranged a
meeting and Be*Live brought a sandwich and Indonesian style
zucchini pasta. The sandwich had avocado, raw mayo, tasty raw
bread and was absolutely delicious. Be*Live’s food was unlike any
raw food I’d ever had before. It was immediately clear that he
could add another dimension to what we were doing and would
provide a way to deal with cravings. He helped me see how we
don’t have to forget about our taste buds to enjoy a raw lifestyle.
Be*Live had already written a book called Orgasm of the Taste
Buds and his and our goals for developing and sharing raw
products seemed like a match. We agreed to work together and
talked about the possibility of creating more books beyond Going,
Going, Gone Raw.
However, Be*Live and I connected as more than just business
partners. Meeting him felt like finding my brother whom I’d never
(photo by Jeff Carrillo)
met before. (Of course, we are brothers, both from Mother
Earth). We had a lot of the same experiences and insights and we
Chef Be*Live,
connected on an ethical and philosophical level, as we are both
committed to raising awareness around raw food. We agreed
Best Gourmet Raw Chef
about being non-judgmental and trying to help people at of the Year 2010
whatever stage they might be. In other words, we had a shared
purpose in terms of our life goals and intentions.
Now, with Be*Live’s help and expertise, we’ve created a guide that demonstrates simply what you need
to do on a daily basis to enjoy the benefits of living raw, from health, vitality—enjoyed from eating fantastic,
flavorful and living food—to having a clean body and “clean thoughts,” meaning not to be bogged down by
negative ideas.
As far as I know, no other guide breaks the process down as practically and comprehensively as this
book does, even synthesizing the debates about philosophies and methods of living raw. This book is a
bridge from where people are now, eating their SAD diet, to eating raw and enjoying the myriad benefits of
true self-nourishment.
In the end, once we saw how others’ lives had been improved through living raw, Cintia and I knew
that being healthy could not wait until tomorrow. Our eyes were open and we could not go back to sleep.

13
WAKING UP Another life was waiting for us, one that included true nourishment, clean, detoxified organs, and wellbeing
and happiness. Until we started on this path, we never knew what “health” truly meant.
Through this guide, you will also be able to live a life of vitality and invigoration that you never knew
was possible. Eating raw does not just change your physical state, it is a way of life that can change your way
of being:
“Nutrition is the one thing that is everything. Becoming conscious of the importance of nutrition allows
you to begin to chart the direction of change in your life. Becoming conscious of nutrition means that you
are becoming aware that little things add up, that consistent actions taken every day begin to take you in a
certain direction. Things you do every now and then do not really affect your life—it is what you do
consistently, such as eating food, that controls your destiny” (Wolfe 12)
Why would you hesitate to become the best you possible? Can you close your eyes? Do you want to go
back to sleep?
_____________________________
iEating for Beauty by David Wolfe: http://www.amazon.com/Eating-Beauty-DavidWolfe/dp/
1556437323/ref=sr_1_1?ie=UTF8&qid=1316548118&sr=8-1

MOVIES WE WATCHED ON THE WAY TO GOING RAW:

Food, Inc. ( C LIC K H ERE TO S EE O N A MA ZO N )

Foodmatters ( C LIC K H ERE TO S EE O N A MA ZO N )

The Beautiful Truth ( C LIC K H ERE TO S EE O N A MA ZO N )

Earthlings (C LIC K H ERE TO S EE O N A MA ZO N )

Fat, Sick & Nearly Dead (C LIC K H ERE TO S EE O N A MA ZO N )

Forks Over Knives ( C LIC K H ERE TO S EE O N A MA ZO N )

Dying to Have Known ( C LIC K H ERE TO S EE O N A MA ZO N )

14
 Standard American
Raw Lifestyle
Diet (SAD)

THE SAD STORY

“If you take just the $11 million Kraft/Altria spent advertising Crème
Savers—one candy product among thousands on supermarket shelves
—it still amounts to more than five times the largest amount of money
ever spent by the U.S. government on the Five-a-Day for Better Health
campaign to encourage people to eat more fruits and vegetables.”
— Marion Nestle, What We Eat

The state of the current Standard American Diet—aptly dubbed the “SAD” diet—is unsettling: Firstly,
there is far too much food available in this country, most of it full of fat and non-nutritious calories. In fact,
there are 3,900 calories available for each person in this nation, including children, while most adults only
need to consume a bit more than half that amount (Nestle 11).i
A large percentage of those calories come from meat and dairy, which are full of harmful saturated fat
and cholesterol: 35 million cows produce 26 billion pounds of beef each year while about 8 billion birds
become 43 billion pounds of chicken (Nestle 138). “This works out to a per capita share of about 98
pounds of beef and 102 pounds of chicken, plus 67 pounds of pork” (Nestle 141). Through the use of

15
THE SAD STORY hormones, dairy farmers have been able to double the amount of milk obtained from the cows in use since
1970, even while the number of dairy “farms” (factories is a better term) have significantly declined (Nestle
69). Even more disconcerting is the relatively tiny slice of the SAD pie made up of produce: “[…] one-third
of all vegetables consumed in the United States come from just three sources: french fries, potato chips, and
iceberg lettuce” (63).
The American diet has become so unhealthy and unbalanced that it’s obvious it’s making us sick, and
has been for some time. According to the National Cancer Institute at the National Institutes of Healthii, an
estimated three out of four Americans die each year from diseases that are diet-related such as heart disease,
high blood pressure, stroke, or some types of cancer or diabetes. The organization Trust for America’s
Health reports that: “Two-thirds of adults and nearly one-third of children and teens are currently obese or
overweight, putting them at increased risk for more than 20 major diseases, including type 2 diabetes and
heart disease.”iii In fact, the rate of obesity has increased so steeply that “Twenty years ago, no state had an
obesity rate above 15 percent. Fifteen years ago, Mississippi had the highest obesity rate, at 19.4 percent,
which is lower than the lowest ranking state today, (Colorado at 19.8 percent)” (Trust for America’s
Health).iv
Shocking as these figures may be, they do not actually reveal anything
new about the effect of the SAD diet on health. While the numbers may
Many of the have changed, by 1961, the American Heart Association was already
intractable diseases telling doctors to advise their patients to reduce their intake of saturated
have two causes. fat, which in the American diet primarily comes from meat. In the late
The first is the chief 1950’s, nutrition experts already demonstrated an understanding of the
culprit: enzyme harmfulness of what we would now call trans fat (Nestle 115).
deficiency or Furthermore, medical professionals were already concerned by other
undernutrition, the trends in the American diet, such as the increase in the amount of sugar
all-important, consumed: “In 1942, a committee of the American Medical Association
underlying, hidden saw fit to comment on what it viewed as an alarming eleven-fold increase
predisposing first in sugars in American diets since 1821 […]” (Nestle 332).
cause. An examination of the history of the raw food movement—starting with
DR. HOWELL Dr. Gerson, who created the controversial alkaline diet—reveals that the
ENZYME NUTRITION idea that fresh, non-processed food free of pesticides, hormones, and
other chemicals helps the body heal and maintain itself has been
repeatedly suggested for sixty years.
Clearly a radical change needs to take place in how we view and nourish our bodies and going raw is
the way to do that with the highest potential for positive effects, including slowing down the aging process,
preventing or reversing the effects of disease, and maintaining overall health and beauty. However, what
form should a raw diet take? How should it be balanced?
Those who have awakened to the idea of living raw have experimented with many different balances of
raw foods. The well-known Boutenko family, champions of raw, started off trying to reinvent the wheel and
ate a diverse raw diet that nevertheless did not provide them with enough greens, causing their health to
suffer.v Other raw foodists say eating 100% raw is harmful. Ayurvedic medicine suggests only certain people
can eat a pure raw diet, based on their composition. There are even people who eat raw meat and raw
dairy. Those strategies are not scientifically proven to be beneficial.
In contrast, we’ve learned not only from our own experimentation, but from what we’ve seen with our
own eyes (and felt with our own stomachs): there are distinct negative effects from eating cooked food,
which can be severe in some cases. We’ve learned from some of the healthiest-looking raw foodists that
we’ve found. These people are living examples of a winning formula. In fact, seeing how young they look
relative to other people their age is a fantastic indicator that they are doing something right. What we’ve
seen with raw food over and over is that it helps the body heal itself, preventing cumulative damage, which
contributes to disease. Dr. Howell reports in Enzyme Nutrition that “Many of the intractable diseases have two
causes. The first is the chief culprit: enzyme deficiency or undernutrition, the all-important, underlying,
hidden predisposing first cause.” This leads to cancer, heart disease, arthritis, premature aging and other
diseases. The second cause is factors like “carcinogens, cholesterol, bacteria, X-rays, food additives, and
tobacco smoke (15).vi However, this tendency towards disease and decay can be reversed by conversion to a
raw diet, full of live enzymes in nutritious food. As Dr. Stanley S. Bass puts it in The Detox Bible, “[…] When
the quality of the food coming into the body is of higher quality than the tissues which the body is made of,

16
 GOING GOING GO NE RAW
the body begins to discard the lower grade materials and tissues to make room for the superior materials
which it uses to make new and healthier tissue” (7).vii
The raw diet we follow assists the body in keeping itself healthy even as it ages, whereas a typical diet is
so taxing to the system that it causes people to develop so-called age-related disorders that actually can arise
at any age from a poor diet.
For example, one of our raw teachers is well-known raw foodist Lou Corona. At age 20, Lou could run
a four and a half minute mile, that is, until he joined the military. The food he ate in the military over the
course of a year caused acute constipation. He also developed arthritis, cancer, asthma, and severe acne. Of
course, a healthy 21 year old should not have such disorders and this was a wake-up call for Lou. As a
result, he has developed a practice to find the healthiest and best balanced raw diet while also creating a
better understanding of how to get enough protein, which he does by eating nuts and using them in recipes
like cultured yogurt. As Lou explains it, nuts are very dense and for the body to assimilate the nutrients in
the nuts, it has to work hard to break down the nut meat. Relying on your digestive system to do that means
you won’t get as much from the nuts as you could. To maximize their value and not deny yourself nutrients,
culturing them into yogurt pre-digests the nuts for you. This way, you receive more of the protein and fats in
these nuts.
Why is it important to assist your body in digestion and proper assimilation of nutrients? “I’ve been
eating cooked food all my life and I haven’t felt it make me sick,” you may think to yourself. But ask yourself
how can you be sure your diet has not had an effect? It’s likely that you are not even aware of the effects the
stress of your diet has had on your body as you have never experienced it in any other state. As Dr. Ted H.
Spence says in The Detox Bible, many people have no idea what it feels like to be healthy because they’ve
always had a poor diet and lived a life that inundates them with toxins (21). Now is the time to realize what
your current diet has done to your organs: eating cooked food every day for years taxes the pancreatic,
metabolic and enzymatic systems.
To fully comprehend the benefits of the raw diet, it’s key to learn about the role enzymes play in our
digestion, metabolic system, and overall health. First, there are three classes of enzymes: digestive,
(proteases to digest protein; amylases to digest carbohydrates; lipases to digest fat), metabolic which fuel the
body, and food enzymes from raw food (Howell 3). In the digestive system,

Enzymes convert the food we eat into chemical structures that can pass through the cell
membranes of the cells lining the digestive tract and into the bloodstream. Food must be digested
so that it can ultimately pass through cell membranes. Enzymes also aid in converting the prepared
food into new muscle, flesh, bone, nerves and glands. Working with the liver they help store excess
food for future energy and building needs. They also assist the kidneys, lungs, liver, skin, and colon
in their important eliminative tasks (Howell 33-34)

By eating raw, where all the food is alive with enzymes and much more easily digested, we prevent our
bodies from concentrating enzyme use on digestion. As Dr. Howell explains:

Humans eating an enzymeless diet use up a tremendous amount of their enzyme potential in
lavish secretions of the pancreas and other digestive organs. The result is a shortened lifespan (65
years or less as compared with 100 or more), illness, and lowered resistance to stresses of all types,
psychological and environmental. By eating foods with enzyme capsules, we can stop abnormal
and pathological aging processes. As a consequence of the improvements in health on such a
regime, symptoms are alleviated and the response of the bodily immune system is strengthened
(29).

The diversion of enzymes to digestion instead of other useful tasks within the body is a process Lou
Corona calls “enzyme stealing.” By following the Going Going Gone Raw plan, you allow your body to produce
more enzymes to help clean out your system so that the enzymes that would normally be used in digestion
can go to supporting your entire body, assisting in the function of the major organs and by helping the
white blood cells remove the accumulated “junk” in your bloodstream and create stronger, healthier red
blood cells.
The balance that we offer with our two plans, which will help you transition to a life of health and
vitality, is one we’ve found to combine the best aspects and balance of greens, fruits, nuts and seeds so that
you’re receiving enough nutrients and protein—a healthy balance of all the essentials. While some well-
known raw foodists advocate for a diet composed of specific percentages of carbohydrates, fat, and nuts,

17
THE SAD STORY we’ve created a meal plan with the same kind of variety of nutrients and flavors that you would have in a
non-raw diet. This way, you will not feel denied of tastes and textures. Going raw should not mean feeling
like you’re being tortured by a deprivation diet.
Someone who’s highly athletic and needs more calories can use this plan and supplement it with
additional green smoothies and raw snacks. This book is a foundation, giving a basic meal plan, on which
additional smaller meals can be added if you feel you need more food. According to Dr. Howell, the body
assimilates raw calories differently from cooked calories. “Ever hear of anyone getting fat on [avocados]? Or
on bananas, which also have plenty of raw calories?” he asks (109). The answer, of course, is no. In general,
it is difficult to gain unnecessary weight when you are nourishing your body with live food. Therefore, many
raw food chefs and experts, such as Alissa Cohen, recommend eating as much raw food as you desire.viiiAs
Cohen explains,

Raw plant fats do not cause the body to gain excess weight because raw fats contain lipase, an
enzyme necessary for digesting fat. Lipase breaks up the raw plant fats as they are eaten and helps
to digest the fats in these foods. On the other hand, cooking fats destroys lipase, along with other
important enzymes and minerals. Because raw foods do not contain animal fats and are digested
properly, they do not clog arteries or cause chronic and degenerative diseases. Raw fats are not
stored as excess weight in the body (13).

As you start following the plan outlined in this book, you will notice where your energy peaks as you go
through your own detoxification and cleansing, which is a key part of the process and will be outlined in
detail in coming chapters. Pay attention to the flow of your energy and your body’s response to changes in
your diet. You can supplement the plan with foods that you find help you through the cleansing or to get
through cravings. Such challenges are all part of the transformation.
Yet it’s not enough to only eat well and detox the body. It’s also very
important to start a “mental diet,” which means promoting healthy
It’s also very thoughts and emotions, as they strongly influence the body’s ability to
important to start a perform at the maximum level. A healthy mental diet is a great deal
“mental diet,” easier when you’re on raw food, but it involves taking time for oneself,
which means practicing yoga, meditation, or just going for a walk in the woods. Lou
promoting healthy Corona classifies physical activities as internal and external. Internal
thoughts and exercise assists with cellular regeneration and healing while external
emotions, as they exercise improves muscle tone and function. Internal exercise includes
strongly influence rebounding (using a trampoline), swimming, stretching, brisk walking,
the body’s ability to and yoga. The difference is not necessarily about how strenuous the
perform at the exercise is, but rather its primary effect as related to cell rejuvenation.
However, external exercise can be defined as traditional aerobic activities
maximum level.
such as running, cycling, rowing, or other anaerobic activities such as
weight-lifting.
Other practices include eliminating negative thoughts, which is an ongoing process. It’s logical that
healthy thoughts would lead to healthy emotions while negative thoughts would lead to negative emotions.
A lot has been written about how a healthy mental attitude can have a great impact on the state of the
body. For example, Norman Cousins author of Head First: The Biology of Hope and the Healing Power of the
Human Spirit, which came out in the mid-1980’s, treated terminally ill cancer patients.ix From a medical and
also humanitarian perspective, he sought to reformulate the care for these moribund patients. What he
found was that their feelings about their disease were able to influence the situation in which they found
themselves. For example, Cousins noted anecdotally that if he talked more positively to the patients about
their case, they would also take on a more positive attitude.
Over time, Cousins formalized his study of this effect and set up a clinic where he treated people using
not only Western medicine, but emotional and psychological support meant to provide hope and levity
while giving them a sense of context. One approach he took was through humor: comedic movies played
24/7 in the clinic. Eventually, Cousins published many scientific papers in addition to his well-known book
on this subject.
Martin Seligman wrote about his research on people who are able to deal effectively with ongoing
rejection and how that enables success. He found they looked at positive events as permanent and pervasive

18
 GOING GOING GO NE RAW
while they saw negative events as temporary and isolated. He developed a test to help people identify where
they fell within the matrix of the positive/negative outlook.
The eye-opening Biology of Belief was written by former Stanford professor, Bruce Lipton.x Lipton was
initially treated as an outcast in the scientific community when he worked on a number of papers that did
not conform to the views of traditional cellular biology. His radical insight was that the way cells operate
depends largely on the communication from the outside to the inside of the cell and vice versa. Imagine
that each cell in your body is its own living, communicating
entity that responds to the environment and is able to learn
and unlearn behavior in relation to that environment. In Negative thoughts produce
other words, the cells communicate. negative emotions, which
In my own life, I discovered that my negative emotions trigger cortisol and
were triggered by my negative thoughts. The thoughts came adrenaline at inappropriate
from a critical belief about myself, which influenced how I times and generally keep our
lived. The strategy I learned was: take a look at the moment, cells in a sub-optimal state.
find when the emotion started, find the thought it came
from, and re-evaluate the belief from which it originated.
Within the context of Cousins, Seligman and Lipton’s ideas, it’s clear that while we’re providing our
bodies with the best nutrients possible by eating raw food, we also need to consider our mental, emotional,
and spiritual health; our thoughts and emotions trigger a hormonal response, which affects our physical
health. Negative thoughts produce negative emotions, which trigger cortisol and adrenaline at inappropriate
times and generally keep our cells in a sub-optimal state. We need to adopt different practices aimed at
increasing the level of optimism and self-love in our thinking while also cleansing the junk in our blood,
providing our cells with the optimum nutrition, so that as our cells regenerate we ultimately create the ideal
conditions for health. As we create a positive mental state and revaluate the beliefs we’ve been given, the
more we can focus on our higher purpose, our biggest dream, and work that we enjoy. Our energies then
become aligned around the achievement of our goals.

__________________________
i What to Eat by Marion Nestle: http://www.amazon.com/What-Eat-Marion-Nestle/dp/0865477388/
ref=sr_1_1?ie=UTF8&qid=1316548647&sr=8-1
ii http://www.cancer.gov/
iii http://healthyamericans.org/
iv http://healthyamericans.org/report/88/
v http://www.rawfamily.com/about-the-raw-family
Enzyme Nutrition by Dr. Edward Howell: http://www.amazon.com/Enzyme-Nutrition-Dr-Edward-
vi

Howell/dp/0895292211/ref=sr_1_1?ie=UTF8&qid=1316550958&sr=8-1
vii http://chetday.com/detoxbible.htm
ix http://www.amazon.com/Food-Everyone-Simple---Sophisticated-ebook/dp/B00452V44U/
ref=sr_1_5?ie=UTF8&qid=1316551720&sr=8-5
x Head First: The Biology of Hope and the Healing Power of the Human Spirit by Norman Cousins: http://
www.amazon.com/Head-First-Biology-Healing-Spirit/dp/0140139656/ref=sr_1_1?s=digital-
text&ie=UTF8&qid=1316551848&sr=1-1
xiThe Biology of Belief: Unleashing the Power of Consciousness, Matter and Miracles by Dr. Bruce H Lipton:
http://www.amazon.com/s/ref=nb_sb_ss_i_0_11?url=search-alias%3Ddigital-text&field-
keywords=biology+of+belief&sprefix=biology+of+

19
 RAW PRINCIPLES &
STRATEGIES
“Aim for the moon. If you miss, you may hit a star.”
— W. Clement Stone

Based on Cintia’s and my own experience, we’ve come to see that there are certain helpful principles
and strategies to be followed when going, and then determining whether to stay raw, that can help you
overcome obstacles and stick with the plan: survival strategies, if you will. The following chapter outlines
such principles, which are not meant to be taken as rules or be prescriptive. Rather, they are designed to
help you be aware and prepared of some of the effects you’ll experience on your journey and to optimize
your success. These basic principles are easy to live by.

20
 GOING GOING GO NE RAW
THE PRINCIPLES OF GOING RAW

1. TH INGS GET WO RS E BEF O RE TH EY GET BETTER

The initial changes in your diet coupled with the detoxification process can cause physical changes such
as weight loss, break-outs, mood swings, and the surfacing of strong emotions. These responses are only
temporary! Think of your body as releasing toxins, both physical and emotional. This is a necessary and
sometimes painful process, but it does not go on forever.

2. NO W TH Y C RA VINGS
Your body may be addicted to substances like caffeine and refined sugar. Everyone knows such things
are bad for your health and if they were easy to stay away from, no one would consume them. As Mark
Twain put it, “Giving up smoking is the easiest thing in the world. I know because I've done it thousands of
times." This book will help you learn how to conquer your cravings for unhealthy food.

3. S ET TIME GO A LS
We recommend you go completely raw for at least a week and see how you feel. The higher the
percentage of your diet is raw, the faster you’ll see dramatic results. After a week, consider committing to a
month, three months, six months, etc. When you transition from going raw to gone raw is up to you. You
could repeat the two-week Going Raw cycle as many times as desired. However, as you move forward, you
will become eager to try more complicated recipes or recipes that require more advanced equipment. This
would require making bigger changes to your kitchen and investing in the needed equipment.

4. F O LLO WING TH E DA ILY S C H EDU LE

This book offers easy-to-follow steps so that you do not have to think twice about what food to buy or
prepare. All you have to do is read the instructions carefully and follow them.

5. S P IRITU A L, MENTA L A ND EMO TIO NA L WELLNES S

Going raw is not just about increasing physical health, it’s about changing your way of life. As you
experiment with raw food, you may also increase your awareness of what you are putting into your body,
how it makes you feel, and the relationship between your physical and emotional health. It’s important to
exercise consistently whether through walking, swimming, yoga or some other activity you enjoy. You should
also “exercise” emotionally by journaling, meditating, etc. Make time for yourself to perform these
important activities.

6. DO N’T BE TO O H A RD O N YO U RS ELF
Going raw is not the same as going to boot camp. Criticizing yourself or “beating yourself up” when
you give into a craving is counterproductive: going raw should assist you in increasing the amount of
positive thoughts you have.

7. A LWA YS H A VE F O O D WITH YO U O R REA DILY A VA ILA BLE

In order to avoid feeling bad about straying from your raw diet, bring raw snacks with you when you go
out. If a friend invites you over, bring a raw dish or dessert to share. Obviously if the only food option is not
raw, it will be hard for you to resist. A little planning can keep you from putting yourself in such a bind.

8. EA T A S MU C H A S YO U WA NT
While how much food you wish to consume may change over time, you don’t need to be restrictive of
your diet in the beginning. Raw food is healthy and it’s ok to seek satiety, though what you define as satiety
can change. Remember that eating raw is not only about losing weight, though that certainly can happen
for people who are overweight.

Once you’ve completed the 2-week Going Raw plan, you’ll be ready to transition to the Gone Raw
plan. The principles for the latter are based on the idea that you already have some experience with the
benefits and challenges of eating raw, such as increased energy juxtaposed against cleansing issues or break-
outs. Rest assured, this too shall pass. Such an up-and-down experience is a normal part of the process. As
you continue following all of the steps in the guide concerning cleansing, juicing, etc. you’ll be sure to see
even more benefits the longer you stick with it. Furthermore, the recipes in the Gone Raw plan are even
more satisfying if you have had a lot of comfort food cravings, such as pizza, as you’ll now be able to
incorporate more advanced and better equipment into your food preparation process.

21
RAW PRINCIPLES & STRATEGIES GONE RAW PRINCIPLES

1. GET TH E RIGH T EQU IP MENT

You can’t build a birdhouse without wood, a hammer, and nails. To prepare delicious and healthy raw
food, likewise you must have the right tools. One of the best investments you’ll make is in a good
dehydrator. We recommend a square-shaped dehydrator. The Excelsior Excalibur 9-Tray is a great model.
See our chapter on equipment recommendations.

2. KNO W WH ERE TO BU Y GRO C ERIES

You don’t just need the right tools, you need to know where and how to find them in order to maximize
your time as well as your enjoyment of your food. However, even supposed health food stores like Whole
Foods will not have everything you need. Try your local food Cooperative.

3. U S E YO U R S U P P O RT NETWO RK
Making a major life change can be done alone, but it’s easier and more pleasurable if you have
someone to share it with or at least to talk to about your revelations, the changes you experience, and your
feelings.

4. TH INGS GET WO RS E BEF O RE TH EY GET BETTER

The detox process can go on for some time and you may experience cravings for quite a while,
depending in part on your former level of food addiction. Use your support network to deal with these
obstacles and keep in mind that this too shall pass.

5. O WN YO U R C RA VINGS
Keep in mind that the emotional association with food can stem from childhood experience and a
desire for connection. Cintia, who has struggled with cravings, says you satisfy your need for comfort by
using the food, rather than relying on another person. The food never says “no” to you, thereby providing
comfort without the possibility of rejection.

6. S ET A GO A L F O R H O W LO NG YO U ’RE GO ING TO GO RA W
Maximizing success can be achieved by setting specific goals. Choosing to transition to the Gone Raw
plan is a commitment that suggests you’re ready to set a goal to live raw for a longer period of time. Can
you commit to four weeks? Three months? Six months? Think about how you will feel when you reach this
goal.

7. C REA TING A BU DGET

Being healthy doesn’t mean going bankrupt. This book will show you how to eat well, spend well, and
live well. It’s important to note that the plans that we offer for Going and Gone Raw have been priced for
San Francisco, a major metropolitan market.

8. S P IRITU A L, MENTA L, A ND EMO TIO NA L WELLNES S

Going raw is not just about changing what you put into your mouth: it’s about improving your overall
wellness and happiness. This cannot be achieved without tending to your physical, emotional, and spiritual
self. As you progress on your raw journey, you’re not only cleansing your cells nutritionally, your thought
process and emotions can change. For example, the cortisol you release when you’re stressed sends the
message to your whole body that you’re under duress, even if you’re eating well. So, eating raw will help
you cope with this and give you more energy to deal with such obstacles. As you detox, it’s important to
notice when you have negative thoughts in order to find their source. Focus on confronting then letting go of
negative thoughts.

9. DO N’T BE TO O H A RD O N YO U RS ELF
Don’t beat yourself up if you go out with friends and eat cooked food or give in to a craving. Instead,
notice how you feel after consuming this food so that you can use the event as a learning experience.
Through “slip-ups,” you’ll discover exactly how food you were eating for years really affects you. Once
you’ve been living raw, these reactions may also be magnified.

22
 GOING GOING GO NE RAW
STRATEGIES

INVES T IN EQU IP MENT

• High-speed blender or large food processor, (Recommended, as many raw recipes deal with ground
nuts, chopped and minced fruits and vegetables, having a food processor cuts down on a lot of the
prep work you otherwise have to do by hand and increases your recipe options. While a blender can
do some of this work, a food processor is more effective and can thinly slice vegetables or grind up
larger quantities of food than a blender will).
• Strainers, nut milk bags
• Glass, wide-mouthed jars, medium to large
• Large mixing bowls
• Good quality, sharp knives

See chapter Going & Gone Raw Equipment.

MA NA GE YO U R BU DGET
We’ve created a plan that costs about $15 a day, per person. It’s important to note that this plan worked
for us as a family in a city where the cost of living is very high. How much you spend will obviously be
influenced by the quantity of food you eat and where you live. In order to keep track of how much you
spend, it’s necessary to collect and log all of your receipts. This may also require coordinating with others if
you live in a household of more than 1. Do not just estimate how much you spend: rather, you should know
the precise amount at the end of each week. If you manage to come in under budget, you can save that
money to reward yourself ! Also, it is almost always possible, depending upon where you live, to grow staple
greens, such as kale, spinach, arugula, lettuce, and chard yourself, in your own backyard.

KEEP YOURSE LF O RG AN IZE D

Changing your menu at the last minute or forgetting to buy an ingredient forces you to run to that
convenient but pricey organic market and will cause your budget to take a hit. Furthermore, the more often
you visit the grocery store, the more likely you are to fill your basket with “extras” that look appetizing but
are not necessary additions to your kitchen. You may also be tempted to “cheat” and buy cooked or
processed food! Keep yourself out of the market as much as you can.

FOODS TO BUY
Here is a list of the staples found in a well-stocked raw kitchen. Keeping your kitchen well-stocked is
part of what helps prevent extra grocery shopping trips:
• Raw nuts such as walnuts, almonds, and truly raw cashews. (Try looking for organic nut farmers
from whom you can buy in bulk. You can easily save hundreds of dollars this way.)
• Seeds such as pumpkin, sunflower, and sesame seeds
• A variety of fresh and healthy greens such as lettuce greens, kale, dandelion greens, swiss chard, bok
choy, arugula, spinach etc.
• Celery
• Cucumbers
• Apples
• Lemons
• Bell peppers
• Avocados
When making decisions about what produce to buy, clearly organic is preferable, especially as you will
be consuming this food completely raw. For more information on the importance of buying organic, see
chapter Your Raw Kitchen.

23
RAW PRINCIPLES & STRATEGIES IF YO U C A N’ T EA T ‘ EM, J U IC E ‘ EM!
Obviously buying more fruits and vegetables than you can consume is not beneficial to your budget.
However, it happens to all of us from time-to-time: you look in the fridge and note with surprise and dismay
that a forgotten bunch of kale has wilted and is turning yellow. Throwing food away is not good for your
pocketbook. In this case, as long as the food is still edible, the best thing to do is make juice. If you do not
have a juicer, a blender will do just fine. To thin the juice out after you have thoroughly liquefied your fruits
and/or veggies, simply pour the liquid through a heavy mesh strainer, or you could add avocado, nuts,
cashew butter or other ingredients containing fat and make a smoothie.
Another option for produce that’s going south is to make a sauce. Any green—arugula, spinach, kale,
etc. can be used to make a pesto sauce, for example.

EA T WH A T’ S A VA ILA BLE
A recipe calls for raspberries but they cost $5 per container? Substitute them for frozen berries or
another fruit that’s on special. Eating what’s available means not only making use of the food you already
have in your fridge, but also making smart changes or substitutions to the recipes you follow, such as fresh
versus frozen. Over time, such savings really add up.

O R D ER H A R D -T O -F IND INGR ED IENT S O NLINE

If you live in Los Angeles, San Francisco or New York, it’s possible to find almost any ingredient you
need as long as you’re willing to put the time into looking. But if you live in a small, rural town with only
one major grocery store, obtaining kelp noodles or soy lecithin powder could be a problem. However, it’s for
just such cases as yours that online shopping was invented! As long as you look ahead to the coming week
and think about with what you need to stock your kitchen, you should be able to avoid pre-meal panic.
Furthermore, there’s a plethora of buying options on the net: take the time to shop for the best quality and
price. Review raw blogs to see what others are saying about their preferences or experience.

C REA TING A D A ILY S C H ED U LE

There are many tasks that happen daily or a few times a week in a raw kitchen, which are very different
from the chores performed in the average American kitchen. These include: soaking nuts and seeds in
water, sprouting seeds and groats, preparing food to be dehydrated and eaten later in the week, cracking
and removing the meat from coconuts (not every day), monitoring your “supply levels,” juicing fruits and
vegetables, and preparing almond milk and yogurt.
If this list seems daunting to you, you’re not alone. Many people who are interested in living raw are
thwarted by questions like:
• How on earth do you “sprout” seeds? What does that even mean?
• Ok, I want to eat raw food. Where will I find the recipes I need?
• What if recipes have ingredients I’m unfamiliar with?
• How much food do I need to buy? What if I don’t know what to do with it?

Unlike all the confused and worried potential raw-foodists out there, you can relax because you have a
great resource in your hands: this book! Soon, all of the above questions and more will be answered. In
Going & Gone Recipes, you’ll be given specific and easy-to-follow recipes for great raw food. Going & Gone
Menus will help you prepare for and then follow these recipes so that you can nourish yourself and your
family for an entire month without ever having to ask yourself, What in the world am I going to make for
dinner?! You’ll soon get the hang of it and wonder why you ever bought pre-packaged cereal or processed
almond milk that tastes nowhere near as good as what you make at home!

24
YOUR RAW KITCHEN
A key step to take early on the Road to Raw is to “rawify” your kitchen so as to better utilize kitchen
space, which makes food preparation easier, and also as an expression of your commitment to living raw.
This is a transition process which has four steps: 1) removing unhealthy food from your kitchen; 2) stocking
your pantry and fridge with raw organic food; 3) removing unnecessary equipment; and 4) ordering new
equipment.
When changing the kind of food you keep in your house, the first step is to get rid of the most obvious
blemish in your kitchen: junk food. This is step number one as such products are the most difficult sort of
temptation to resist and also offer no nutritional value in return. Cakes, cookies, crackers, soda, chips, etc.
should be disposed of immediately, and not by eating them! Throw or give them away, but be sure they
don’t remain in your house. If other members of your household insist on consuming junk food and are not
joining you on the journey to raw, request that they keep such items in a private space in the house, away
from the kitchen, and try not to consume them in front of you.
At this stage, I recommend being especially careful to eliminate products containing refined sugar from
your house as refined sugar is a harmful substance, described by Dr. Edward Howell in Enzyme Nutrition as
“Being almost 100 percent ‘pure,’ this high-calorie dynamite bombs the pancreas and pituitary gland into
gushing forth a hyper-secretion of hormones comparable in intensity to that artificially produced in

25
YOUR RAW KITCHEN laboratory animals with drugs and hormones. Sugar is the culprit endocrinologists have been looking for
that has been throwing the finely regulated endocrine balance completely out of kilter” (84). Furthermore, if
your diet includes food full of refined sugar, it will be more difficult for you to manage your cravings or
make smart food choices as the influx of sugar in your body will artificially increase your appetite. Howell
explains: “[…] when sugar gets into the mouth and begins its evil machinations, it throws the endocrine
switchboard into helter-skelter. The gland knows the organism has been loaded up with a lot of calories but
in spite of searching, the nutrients that normally go along with the calories cannot be found in the body. So
[in] order to take in more food, in the expectation of getting the important vitamins, minerals, and
enzymes, is issued in the form of increased appetite” (85). Therefore, it is initially crucial to remove things
with refined sugar—especially corn syrup—or artificial sugar including cereal, juices, even granola bars
from your home. Once you fully transition to eating raw, you will consume only fresh fruit or vegetable juice
with no added sugars or preservatives. You will also learn how to make your own healthy, raw treats!
It’s also a good idea to find and dispose of anything containing animal products like butter,
mayonnaise, yogurt, eggs, and milk. You’ll want to carefully review the labels on the foods on your shelves.
Bread, for example, may contain eggs or milk. Go through the fridge and remove things that contain these
ingredients, as well as hydrogenated oils such as margarine. The principle behind the removal process is that
if you’re hungry and non-raw food is not in your kitchen, then you are much less likely to eat it.
Some foods that may appear harmless will be difficult to prepare raw and also may not be as good for
you as you think. For example, white rice and potatoes, including sweet potatoes, are things that will
probably disappear from your diet. There are raw recipes that make use of potatoes, but we have found
such food to be difficult to digest and not especially tasty. Corn, however can be pureed or the whole kernels
can be safely consumed. Wild rice can be scored and will “bloom” in water, a delicious substitute for that
favorite staple.
As you clear out your kitchen you may have moments of doubt about the
value of certain items, or feel wasteful throwing away unhealthful food
It is initially crucial that is still “perfectly good.” At that point it can be useful to remind
to remove things yourself that, if you are committing to a healthy lifestyle, why would you
with refined sugar surround yourself with non-healthy products? The monetary cost of
—especially corn such products is nothing compared to their cost to your health.
syrup—or artificial Therefore, in order to facilitate the decision-making process regarding
sugar including what stays and what goes in your kitchen without agonizing over these
cereal, juices, even choices, it’s important to have a discussion about what food is unhealthy
granola bars from and why eating cooked and/or processed food is problematic. In the end,
your home. the more knowledge you have about your food, the better able you will
be to make decisions about what you put in your body. You may come to
see that what something tastes like and what it actually is are two very
different things.
“What exactly is wrong with processed food?” you might ask. To answer this one, more questions have
to be asked. First of all, what is processed food? In essence, processed food refers to any food that has been
altered from its natural state for reasons either of safety or convenience. This includes dehydration, canning,
freezing, aseptic, and refrigeration processes (about.com).i Therefore, if the goal of eating raw food is to
ingest the natural and highly beneficial enzymes (not to mention vitamins and other nutrients) found in
food, these methods of food alteration would obviously interfere with the quality of our food and often
change it from live to…well, not-live.
In reviewing the definition of processed food, you may stumble over the words “canning” and
“freezing.” Can raw foodists eat canned or frozen food? Certainly raw foodists, like everyone else in this
country, can choose to eat whatever they want. Again, there is no Church of Raw! However, I do not advise
consuming canned food. The canning process is one of preservation, which can include pasteurization,
boiling, refrigeration, drying, freezing, vacuum treatment, and the use of preservatives, even ionizing
radiation. Treating food this way destroys its enzymes. Canned food therefore is definitely not live. If you
have canned food in your kitchen, consider donating it to a shelter or food bank.
Regarding frozen food, obviously there is less interference than in the case of canned food, yet freezing
fruits and vegetables can also destroys crucial enzymes, making such produce no longer live. Therefore, I
recommend substituting frozen for fresh only when that particular ingredient is out of season. If you have
frozen fruits or vegetables in your freezer that must be consumed cooked, donate them.

26
 As you transition into living raw, if you don’t want to live 100% raw then try to eat cooked foods that

GOING GOING GO NE RAW

are vegan and unprocessed. Try to avoid canned or frozen food, anything containing animal fat, junk food,
artificial colors, chemicals, dyes and sugar. It’s up to you to listen to your body and find the balance that
works for you, but be careful to feed yourself as well as you can.
Now you’ve made space in your kitchen for delicious, healthy, raw organic food like fruits, vegetables,
seeds, nuts, spices, etc. It’s important for the produce you buy to be organic and, if you’re concerned about
your carbon footprint, locally grown whenever possible. You may think that certified organic is a
meaningless label that enables farmers to make extra money off what is ostensibly the same product as non-
organic. In reality, this label actually does mean quite a bit about where a food comes from. According to
nutritionist and food expert Marion Nestle:

The organic seal tells you that the producers of the foods followed a long list of rules: they did not
use any synthetic pesticides, herbicides, or fertilizers; they did not plant genetically modified seeds,
use fertilizer derived from sewage sludge, or treat the seeds or foods with irradiation; and they kept
records of everything they did and showed the paperwork and everything on their farm to
inspectors from a USDA-accredited state or private certification agency any time they were asked
to, announced in advance or not (42).

It’s a no-brainer that consuming pesticides cannot possibly be good for you or your children, but even if
that doesn’t concern you, ask yourself if you want to eat food whose production caused pesticides to be
released into the soil and water. The higher cost of organic is compensated for by its lower cost to the
planet.
Additionally, the dollar you spend at the grocery store is a “vote” in
the marketplace, sharing our money to the hands of conscious farmers, It’s important for
not to the hands of profit-motivated “factory farms”. the produce you
buy to be organic
Once you’ve filled your refrigerator with organic produce, the issue
of re-stocking your cabinets and pantry has to be addressed. Re-filling and, if you’re
your shelves is clearly time-consuming and expensive. I do not concerned about
recommend “cleaning house” all in one shot, as this approach can be your carbon
overwhelming. You also don’t know what ingredients or spices you’ll need footprint, locally
later on. So, here are some staples that are wise to have on hand in your grown whenever
kitchen: possible.
• sea salt
• pepper
• garlic powder
• onion powder
• curry powder
• paprika
• oregano
• apple cider or coconut vinegar
• coconut aminos
• Nama Shoyu
• mustard seed
• clove
• cinnamon
• nutmeg
• agave
• vanilla powder
• cumin

27
YOUR RAW KITCHEN Once you’ve changed the kind of food you have in your house, it’s time to think about the equipment
needed to prepare such food. Obviously eating raw does not require the use of pots and pans. Unnecessary
equipment, however also refers to items such as a deep fryer, toaster oven, fondue pot, and frying pan. You
may choose to store them in the basement, garage, storage closet, etc. However, just as with re-stocking your
pantry, removing all your cooking equipment at once can be a challenge. It can also sometimes be counter-
productive. In our family’s case, we altered our kitchen slowly over the course of a few weeks. We also have
children in the house who weren’t ready to go raw, partly because they split their time between a raw
household and a non-raw, omnivorous household. This meant it was necessary to keep some pots around.
We actually ended up retrieving some things we initially put into storage in the garage.
If you want to challenge yourself or further limit temptation, you can give away old kitchen supplies
that you no longer need. If this will help you commit to eating raw, then that can be a wonderful strategy.
However, if this will cause some “separation anxiety,” then think twice. You should also remember that you
will probably have non-raw visitors come over and you may regret having given up every single pan in your
house, unless you are going to insist that anyone who sets foot in your home eat raw.
Our kitchen still has a stove and an oven and, in all likelihood, yours probably will as well. It’s
completely acceptable not to do away with such things unless you really feel comfortable with that decision
and have thought through all the consequences.

RECOMMENDED
LA RGE F O O D P RO C ES S O R Choose one that can hold 8-14 cups.
GLA S S J A RS These are healthier, easy to clean, better for the environment, and allow you to see what’s
inside. Get wide-mouthed Ball jars, which are like canning jars, in medium or large. Make sure you wash
them or put them through the dishwasher before use!
A H IGH -SPEED BLEN DER A low power blender is also usable, just not as powerful for making nut-milks
and nut-yogurts
J U IC ER Several juicers are recommended in the Raw Equipment section
C O F F EE GRIND ER If you already have one, it’s a good idea to keep it! It’s the best and perhaps the only
way to effectively grind flax.
P IZZA C U T T ER Get one to slice raw pizza, bars, crackers, cookies, etc.
C U TTING BO A RD S It’s useful to have boards of different sizes, either wood (my preference) or plastic.
IC E C REA M S C O O P ER You can use one for raw ice cream or for parfaits.
D E H YD R ATO R These are an important purchase. To choose a dehydrator that will best meet your needs,
select a model that has a temperature control, removable shelves, and paraflex nonstick sheets because
they’re washable and non-stick. However, whenever possible, use the mesh screens because they allow better
air circulation and therefore less dehydration time, unless it’s something sticky or messy.
Use your dehydrator for fruit chips, crackers, kale chips, cookies, meatballs, bread, burgers—basically
anything for which you would’ve used an oven. When the dehydrator is in use, check the food periodically
to review the firmness and consistency. Pizza should be chewy and pliable whereas crackers and chips
should be crunchy. It takes practice to find the balance that appeals to you.
You often need to flip the food half-way through the dehydration process to make sure both sides dry
evenly. If you have a paraflex sheet, you can turn the entire thing over.
P A R A F LEX S H EET S These are essential for the proper dehydration of certain recipes.
C LEA VER You’ll need for opening coconuts—don’t use the blade on mature coconuts! Use the blunt side
NU T BA GS —nylon or unbleached cotton with a drawstring. Cheesecloth is acceptable, but the fabric is
loose and you may get pulp in your milk. We suggest retaining nut pulp to make crackers, crusts, cinnamon
rolls, not-tuna, etc.
MES H TO P S F O R GLA S S J A RS to use when sprouting or soaking seeds
MA NDO LINE —essential for thinly slicing vegetables. It makes prep for certain recipes much easier, but use
the finger guard!
S ER R A T ED P EELER —very useful for creating spaghetti from vegetables like zucchini

28
 GOING GOING GO NE RAW
In the end, you will find that what stays or goes in your kitchen will be a constantly evolving process as
you gradually learn more about where your food comes from, how it affects you, and as your tastes change.
For example, the spices you may first have in your kitchen probably won’t be organic but as they run out
and you replace them, you’ll be more likely to buy organic products when you learn more about the value
of certified organic products for your health and the environment.
Once you get to the final stages of rawifying your kitchen, this can extend to your entire house as you
make different choices about non-edible products you have in your home. Consider, for example, the logic
of filling your body with raw, enzyme-rich, healthy food, yet filling the air in your house with harsh cleaning
chemicals or putting chemicals you can’t even pronounce on your skin every day. According to the
organization the Environmental Working Group, we breathe in the chemicals that surround us,
unintentionally digest them, or absorb them through our skin. Some of these chemicals can even act as
hormone disruptors, causing fertility problems or feminization in males. The fact of the matter is that these
products are not thoroughly tested and are assumed to be safe until proven otherwise, when it should be the
other way around: “the Food and Drug Administration (FDA) has no authority to require companies to test
products for safety. FDA does not review or approve the vast majority of products or ingredients before they
go on the market. The agency conducts pre-market reviews only for certain color additives and active
ingredients in cosmetics classified as over-the-counter drugs” (Environmental Working Group).ii This is why
Cintia has begun gradually phasing out the beauty products she uses and replacing them with organic,
cruelty-free, non-chemical make up, shampoos, soaps, and lotions, and detergents, which are better for us as
well as the environment.
In our household, we have also phased out over-the-counter medicines such as ibuprofen, Tylenol,
cough medicine, decongestants, antacids, etc. in part because we try to live a chemical-free existence. We
also want to experience the symptoms of detox or illness without masking them and disassociating from our
experience. For example, if I have a cold and take ibuprofen or over-the-counter cold medicine, I may
alleviate my symptoms, but this so-called medicine will not cure the virus. It is only a band-aid solution.
Through living fully in our own skin, experiencing our bodies’ response to their environments, we live a
richer life wherein we are not disconnected from our physical and emotional selves.
Once again, remember that the process of going raw is just that—a process. Any change—from
overcoming a craving to changing the kind of dishwashing soap you buy—can happen step-by-step. Each of
us is on his or her own path, even when we are on the Path to Raw.

______________________________
i http://nutrition.about.com/od/askyournutritionist/f/processedfoods.htm
ii http://www.ewg.org/

29
 Raw Apple vs. Meat Burger

YOUR CRAVINGS
“Real foods promote health and bring pleasure. Delicious food can be
simple—just good ingredients simply prepared.”
— Marion Nestle, What to Eat

Living raw is about living well: eating nourishing food for which you are grateful, tending to your
emotional, physical, and spiritual needs. However, even as you improve your ability to focus on your food
and appreciate its production and nourishment of your body, it still may not always be easy to avoid the
temptation to eat cooked and unhealthy food. In fact, we, and many of our raw friends, agree that this is the
biggest obstacle one faces when going and staying raw. As fresh, delicious, and nutritious as raw food may
be, it is not easy to undo a lifetime of poor eating habits, or to disassociate comfort from food.
An acceptable ratio of prep time to meal consumption would be one in which the time it takes to
prepare the food is not much greater than the time it takes to eat it. An ideal scenario, however, is one
where it takes less time to prepare your meals than it does to consume them, in part because the
consumption of that food happens in a joyful and mindful way: you are conscious of and grateful for each
bite of food, the energy contained within it, and the nourishment with which it will provide your body. You
savor your food and think about the palpable pleasure it brings you. One way to make this happen is by
giving thanks before each meal. For example, over breakfast you might express being grateful for the day
itself, thereby beginning your day with good thoughts, which can positively affect the outcome of your day.

30
 GOING GOING GO NE RAW
Gratitude is a fundamental practice, even though doing so is not necessarily a religious exercise in the
traditional sense. Someone who does not consider himself to be spiritual could still pause before digging in
and think about the time and effort it took not only to prepare the meal, but where the meal came from:
someone planted the seeds that became the vegetables on your plate. The seedlings turned to sprouts,
absorbing the vital energy of the Sun and the stars at night. The plants were tended to and observed as they
grew, especially if they are certified organic. In that case, they were also treated with respect and not
sprayed with pesticides or treated with contaminated fertilizer. Then, through the labor of others, they were
harvested and brought to the market where you then selected and purchased them. This raises a few
questions: the hands that picked your fruits and vegetables belong to human beings you have probably never
met. Who are those people? Where did they come from? How many hours did they work, stooping in a field
or reaching up through tree branches? Did the sun beat down upon them? Did the wind chill their bones?
Then, once the food was harvested, how far did it travel to reach you? How much energy was spent
transporting it? A great deal of work went into making this food available to you. When you take a moment
to contemplate that energy, it’s hard not to feel that you should give thanks. Doing so may help you live
more mindfully in general.
Once you’ve taken the time to think about how your food came into
being, you may want to do that food justice by enjoying it as much as Gratitude is a
possible. As already mentioned, savoring your food contributes to the fundamental
amount of pleasure you derive from its consumption. Furthermore, your practice, even
taste buds will become more sensitive as you continue to eat raw.
though doing so is
According to raw expert David Wolfe, “Eating raw foods increases one’s
not necessarily a
taste sensations and the sensitivity of the taste buds” which have been
religious exercise in
dulled by eating cooked food (14).
the traditional
Another important factor that influences your enjoyment of your sense. Someone
food is the company in which you eat it. Whether or not a beautiful,
who does not
incredibly delicious meal is more or less enjoyable to you when eaten
consider himself to
alone is a question of your personality. However, it’s safe to say that in
general humans enjoy their food more when it is taken in good company. be spiritual could
In our family, sitting around the table in the evening, sharing stories and still pause before
laughter, greatly increases our pleasure in our food. If you share your digging in and think
home with your family or a partner or even roommates, try to organize about the time and
time to eat together. If your schedules conflict, look for overlap and aim effort it took not
to share a meal at least once a week. If you live alone, invite friends or only to prepare the
relatives over to share a meal. This would also give you an opportunity to meal, but where the
share some of the fantastic new raw recipes you’ve been trying. However, meal came from:
be careful when inviting others to join you that they do not bring cooked someone planted
food into your home as in the first stages of living raw it is easy to give in the seeds that
to temptation. Instead, suggest simple raw recipes others can easily became the
prepare, or do all of the meal preparation yourself and offer to show
vegetables on your
your loved ones how it’s done.
plate.

AVOIDING TEMPTATION
Consider this simple scenario: two people are learning to live raw. One lives in a house where there is a
box of cookies in the cupboard. In the other house, there are no cookies. Both live equal distance from a
supermarket. Which person is more likely to consume cookies? The answer is obvious. Hence, the secret to
avoiding temptation is in large part about controlling what you buy. As I’ve already mentioned, it’s a good
idea to limit the number of trips you make to the market each week so as to cut down on exposure to vast
quantities of processed, unhealthy food. When you do go to the grocery store, you should try to be mindful
of what you’re looking at. Each time you pick up an item and move to put it into your cart, ask yourself, is
this food alive? Is this food going to enhance my body, mind and spirit, or degrade them? This technique
will help you to stick to your shopping list, which is also a plus for your budget. Most shoppers, however, are
unable to do this. According to nutritionist Marion Nestle, “Research says that about 70 percent of
shoppers bring lists into supermarkets, but only about 10 percent adhere to them. Even with a list, most
shoppers pick up two additional items for every item on it” (23).

31
 Why is this? Certainly many shoppers are distracted and choose items on impulse, without considering
YOUR CRAVINGS how the food was produced, who produced it, how far it traveled to reach the store or how much packaging
was used towards its presentation, (and therefore how large its carbon footprint is). That, of course, is the
idea: grocery stores are designed to encourage you to buy things you don’t need or don’t necessarily even
want. You will be tempted to make impulse purchases and pay for things that will not nourish you, that are
full of empty calories. Nestle explains the disturbing basic principles of store design and product placement:

• Overall, supermarket design follows fundamental rules, all of them based firmly on extensive
research.
• Place the highest-selling food departments in the parts of the store that get the greatest flow of traffic
—the periphery. Perishables—meat, produce, dairy, and frozen food—generate the most sales, so put
them against the back and side walls.
• Use the aisle nearest the entrance for items that sell especially well on impulse or look or smell
enticing—produce, flowers, or freshly baked bread, for example. These must be the first things
customers see in front or immediately to the left or right (the direction, according to researchers,
doesn’t matter).
• Use displays at the end of aisles for high-profit, heavily advertised items likely to be bought on
impulse.
• Place high-profit, center-aisle food items sixty inches above the floor where they are easily seen by
adults, with or without eyeglasses.
• Devote as much shelf space as possible to brands that generate frequent sales; the more shelf space
they occupy, the better they sell.
• Place store brands immediately to the right of those high-traffic items (people read from left to right),
so that the name brands attract shoppers to the store brands too.
• […] Do not create gaps in the aisles that allow customers to cross over to the next one unless the
aisles are so long that shoppers complain. If shoppers can escape mid-aisle, they will miss seeing half
the products along that route (19).

You may find it easier to control what you buy at the supermarket if you consider that such stores do
not simply present you with a variety of food options and leave it up to you to decide what to put in your
cart, but that the store itself and the corporations that produce the food in them seek to manipulate you—
not out of malevolence—but to increase profits. (Note the use of the word “escape” in the above quotation).
In the interaction between consumer, manufacturer, and food seller, the only party concerned who is not
indifferent to your health is you.

DEALING WITH TEMPTATION

Even if you are able to always grocery shop responsibly, obviously that will not eliminate temptation. At
home, you may feel cravings for sweets, pizza, meat products, cheese, crackers, etc. and this desire can be
very powerful. Fortunately, there are strategies you can employ to successfully overcome such cravings.
The first and easiest method is to try to find substitutes for the foods you have a hankering for. For
example, when Cintia desires sugar, she eats a few oranges instead, a healthy alternative that also brings her
satiety. When I find myself craving pizza, a handful of salty olives may do the trick. In order to find
substitutes for your favorite foods, make a list of the cooked/unhealthy foods you love the most. Next to
each, think of a raw option that has the same sweetness, crunchiness, or saltiness that you desire. Place this
list on the fridge as a reminder and keep your kitchen stocked with those acceptable alternatives.
A more challenging method of taking on cravings, which also has more productive long-term effects, is
to learn to deconstruct and disassociate from your cravings. First, make a new list of all your favorite foods,
focusing on the ones you know are bad for you. In the next column, write what this food has done to you
such as cause you to gain weight, experience break-outs, lethargy, high cholesterol, etc. then read it to
yourself out-loud seven times. You may also read it in front of someone else. This will help you to
acknowledge that you are in denial about the food’s effect on you. After all, if that were not the case, why
would you continue to put something harmful into your body?

32
 GOING GOING GO NE RAW
THE BUDDY SYSTEM
While employing the strategies explained here, a useful method of dealing with cravings is to partner
with someone else who is also overcoming his/her dependence and addiction to cooked and over-processed
food.
First, you need to choose someone to be your buddy. Obviously choosing carefully is important. If you
have a friend or family member who is going raw as well, that person may be a good candidate. But what if
you’re doing this on your own? You can try to go raw with a friend or invite a friend to experiment with you
and try going raw for a month, which would be preferable, but if that doesn’t work, go to the forum on our
website and visit the “buddy list” section. You may then ask someone to be your buddy. Even if that person
does not live in your area, you can stay in touch through email, phone calls, and social networking sites.
You may also choose to find a buddy through our website if you are in a relationship, but your partner
is not interested in doing this project with you. You need to have positive, helpful support. There will be
times when you’ve given in to a craving, which doesn’t mean you are giving up, just that becoming raw can
sometimes be a challenging transition. You really need a friend or loved one’s support, so ask this person if
he/she can be that for you. Don’t neglect that need. If your partner cannot offer you that, then you need to
turn elsewhere for that support and there is nothing wrong with that! Living raw is about living well and
fully. As you transition into it, it’s just as important to take care of your emotional as it is your physical
needs. Those aren’t things that can “wait till tomorrow.”
Once you’ve found someone to be your buddy, you should consider how you want to navigate this
relationship. Below are some suggestions to follow in order to ensure that the connection is useful and
productive for both parties:

RULE 1: OFFER NON-J UDGMENTAL SUPPORT

Be non-judgmental of each other’s cravings, understand that it takes time to reach a place of comfort
and acceptance regarding temptation and that, along the way, there may arise emotional and physical
issues. Remember that you are both cleansing and detoxifying and that this is a long-term process and it
may take six months or a year, or even more! Above all, think of what you will want from your buddy after
a “moment of weakness” and treat your buddy with the same amount of respect and understanding that
you will want. No one likes to feel judged or chastised. Therefore, when your buddy comes to you feeling
guilty about what he/she has eaten, you can try to listen without automatically reacting. Acknowledge what
you’re hearing and accept the information, then ask your buddy what kind of response he or she is seeking
at that moment.

RULE 2: DON’T OFFER ADVIC E UNLESS IT’S REQUESTED

We are all on our own path to health. If you act as though you have the answers for a loved one, he/
she may resent it. You can also ask, Do you want me to respond, or do you want me to listen? Sometimes
someone does want suggestions and hasn’t asked for them directly. This question will help you find out what
your loved one needs from you.

RULE 3: C HEC K IN
When you have a buddy, check in with each other daily, in person or by phone or email. Ask, Hey, did
you have a good food day? Talk about your cravings, about how others are reacting to your choices and
your physical and emotional changes. If you do give in to a craving, check in with yourself later and see
how it affects you. Do you have stomach cramps? Lethargy? Do you feel guilty? Talk to your buddy about
this and compare notes.
In some cases, you may have a buddy who abandons eating raw and encourages you to do the same.
How you live is your decision, as is what you put into your body. Ask yourself, is this person supporting me
and am I supporting this person? If the answer is no, find another buddy.

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YOUR CRAVINGS
MEDITATION/LOOKING INWARD
Another strategy in dealing with cravings is controlled meditation. Before going to sleep each night,
close your eyes and lull yourself into a meditative state by imagining each part of your body is relaxed and
open, your muscles completely at ease. You may visualize a point of light traveling bit by bit through your
entire body, easing muscles and allowing the energy to flow as it goes. Talk yourself through the
visualization. Then, picture the coming day from start to finish, saying aloud each thing you’ll do and what
you’ll see. Imagine eating only healthy, raw food and resisting food that is not good for you. If you do this
every night, you will notice a change in your behavior after a week or two.

KEEP A J O URN AL
In the meantime, keep a journal of what you eat and your physical and emotional state so that you can
better notice patterns and become fully cognizant of how the food you consume affects you. In my case, I
know I’m in a bad mood when I’m irritated by things that normally don’t bother me. If I find this
happening, I ask why and think about what I’ve eaten. I can often trace bad moods back to a poor food
choice.
If you employ these techniques, it should have an impact on the amount of cravings you experience
and also your ability to resist them. However, even if you are always able to control your cravings at home,
unless all of your friends, relatives, and co-workers are raw foodists, (which would be quite remarkable!) you
are regularly going to confront situations wherein cooked food is offered to you or even pushed on you.

S K EP T IC A L P EO P LE
Again, there are concrete strategies you can employ to resist temptation in social settings. However,
before you begin thinking about controlling your own behavior, you should consider how other people’s
behavior will affect you. People around you will put pressure on you to eat what they’re eating. They may
mock your food choices or ask you hostile questions. This can cause you to second-guess your commitment
to eating raw or feel bad about yourself and then eat as an emotional reaction: a way to soothe yourself. As
Cintia says, we often seek comfort in food because it will never say no to us; we can never be rejected by
what we eat, which is not the case with other people. This is in part why the buddy system is so important as
that person will always be there to provide you with positive reinforcement and to negate the hostility or
ridicule others may send your way.
You need to be aware that when others are hostile or mocking, this behavior is actually an expression of
insecurity. Your attempt to improve your diet and your life feels like a judgment to those who have not made
such a change, even if you do not say anything remotely judgmental about their choices. It also doesn’t
matter whether you’ve preached about raw or even explained what raw food is. As soon as you say you’re
living differently, others may feel threatened. Keep that in mind when those around you pressure you to eat
cooked food. If you do give in, ask who you’re doing it for?
You should also come prepared to social situations and/or group settings. For example, when Cintia
goes out with friends, she eats at home first so that she can resist whatever her friends will be indulging in.
You can also take food with you when you go to someone else’s house or to some kind of gathering.
Avocados, for example are easily transported, highly caloric, and delicious.

HOW TO “COME OUT” RAW

The most intimidating aspect of living raw may be the reaction others have to your decision.
Remember that many people interpret the food choices others make as an indirect judgment on their own
decisions, hence the hostility vegetarians often face even when they don’t mention animal cruelty. Below is a
list of questions you’re likely to hear and how to answer them.

WH Y?
How you answer this question depends partly on how much information you are willing or feel it is
appropriate to share. It may be better at first to avoid complicated explanations of how enzymes function in
the body or what the inside of a meat eater’s intestines might look like. Instead, you can “keep it simple”
and state that the diet is very healthy and can have many positive effects, such as more energy or clearer
skin. Or you could just say that the diet makes you feel good.

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 GOING GOING GO NE RAW
A R E YO U T R YING T O LO S E WEIGH T ?
While weight-loss can be a welcome side effect of going raw, for many people overall health and well-
being is the larger goal. Furthermore, a balanced raw food diet should not result in precipitous weight loss
for a healthy person of normal weight.

C A N’ T TH A T D IET MA K E YO U S IC K ?
It’s hard to put as much thought into what you eat as a raw foodist does without becoming healthier.
Furthermore, many raw foodists report that the diet helped them control or eliminate illness from their
bodies. Besides, while eating a hamburger may be bad for your heart, cholesterol, and waistline, a fresh
zucchini never hurt anyone.

IS TH IS A P H A S E?
You could answer this question by asking your loved one if his or her diet could also be called a phase.

IS N’ T TH A T EX P ENS IVE?
While fresh, organic produce can be pricey, knowing where to buy it can cut down on costs. Besides,
you’ll save money on your electric bill by not cooking!

WH A T A BOU T P ROTEIN?
Again, in this case it may also be best to give a concise answer, rather than getting into a debate about
nutrition where everyone grows defensive. Instead, you could point out that the raw food diet is largely nut
based. Other foods commonly used in raw food recipes that contain protein are: avocados, chickpeas, lentils,
olive oil, quinoa, and tahini.

WH A T A BOU T DA IRY?
You can point out that just as most major grocery stores now sell almond and rice milk, so too are there
many raw recipes for almond milk, almond yogurt, and a variety of cheeses.

WH Y DON’T YOU J U S T BE A VEGETA RIA N, OR A VEGA N? WH Y A RA W VEGA N?

It’s hard to answer this question without getting into more technical information. Suffice to say there
benefits associated with eating raw that are greater than those that come from just eating vegan.

IS N’ T TH E F O O D GRO S S ?
As much as you may insist that raw food is tasty, many people will still greet this assertion with an “ick”
expression. Therefore, it’s often best just to show them. Taking pictures of the food you make is not only a
way to document your journey from a SAD diet to a raw one, it also provides evidence of how appetizing
and diverse raw food can appear.

C A N WE S TILL H A VE A TU RK EY A T TH A NK S GIVING?
In truth, many loved ones are often not just concerned about how your decisions affect you personally,
but how they affect them. It’s important to emphasize that while you are happy to prepare raw with or for
loved ones and share your new-found knowledge, there is no Church of Raw!

GIVING IN
Remember, if you do succumb to a craving, don’t beat yourself up or see it as defeat. You’ve already
punished yourself by putting something unhealthy in your body so don’t punish your mind as well with
negative thoughts about yourself. Remember, eating raw is about elevating the positive in your life. Talk to
your buddy about this experience. He or she should provide non-judgmental support.
At the same time, you can also try to give in gently. For example, if Cintia does succumb and eat non-
raw food, she eats as much raw as she can first so that when she gets to what she’s craving, the portion is
nowhere what it would be if her stomach were empty. She may also set a limit for herself. She advises
putting an amount of the food you’re craving in front of you and looking at it carefully. Is this an ok
amount? Can you live with this? Then put the rest away and leave it there.

35
 WHY WE’RE VEGAN
DISCLAIMER: It’s not advisable to read this chapter unless you are emotionally prepared to accept the
facts and open your mind to the opinions presented herein. Some of the details regarding the treatment of
animals raised for food you may find disturbing or traumatic. Therefore, it is best to avoid looking at this
chapter unless emotionally and cognitively prepared for a possible negative response.

“Half the dogs in America will receive Christmas presents this year, yet
few of us pause to consider the miserable life of the pig–an animal
easily as intelligent as a dog–that becomes the Christmas ham.”
— Michael Pollan

A popular belief about vegetarianism or veganism as a lifestyle choice is that it is based on soft-headed,
bleeding-heart idealism. What we eat, many believe, comes down to personal preference and if an animal
suffers, that may be a distasteful reality, but so what? That animal tastes good and its protein is beneficial to
the human body. As selfish and unsympathetic as this attitude may be viewed in and of itself, it
demonstrates a lack of understanding of the complexity of the issue of human consumption of animals and
animal products. In fact, what most Americans do not know is that consuming animals has consistently
been shown to be detrimental to human health and is also a major factor in environmental destruction and
degradation, contributing to the suffering of not just animals, but other humans as well.

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 GOING GOING GO NE RAW
THE PROTEIN OBSESSION
One of the primary arguments against a diet that does not include animal products from the
standpoint of “health” is that it will not provide enough protein to maintain physical wellness. Vegetarians
and vegans are regularly asked, “How do you get enough protein?” In fact, the idea that any American who
eats a healthful and varied diet that does not include animal protein could somehow be protein deficient is
based on a lack of knowledge of how much protein is needed to maintain the body and also what a protein
source is. Marion Nestle, the widely-known and well-respected nutritionist, researcher, and author reports
that “To meet nutritional requirements, you only need to eat about half a gram of protein each day for
every pound you weigh, which works out to 55 grams (just under two ounces) for a 120-pound woman and
65 grams (just over two ounces) for a 180-pound man […] Even if you are a vegan and eat no animal
products at all, you almost certainly get more than enough protein from the grains, beans, and vegetables
you eat” (143).
It’s because of the protein obsession that vegetarians are encouraged
to rely on dairy products and that vegans are criticized for not doing so. “The meat
In the dairy argument, the protein obsession merges with the calcium
industry’s big public
fixation. Once again, alternative sources of calcium are ignored, despite
relations problem is
the fact that calcium from plant sources is free of fat: “Grass has calcium,
and so does every other food plant: fruits, vegetables, grains, beans, nuts that vegetarians are
[…] Overall, it may be a lot healthier for bones to get calcium from plant demonstrably
foods” (Nestle 74). healthier than meat
eaters.”
Furthermore, the idea that milk products are a healthy food source
ignores that most of the world’s population of adults are lactose — Marion Nestle
intolerant. Therefore, encouraging adults to consume milk and cheese,
which makes them sick, clearly benefits the dairy industry far more than
the health of those individuals.
In fact, not all cultures rely heavily on dairy as a food source. So, if such products are an essential part
of a healthy diet, one could easily draw the conclusion that cultures in East Asia, for example, would report
statistics representing rampant osteoporosis. In fact, the truth is the exact opposite:

In parts of the world where cow’s milk is not a staple of the diet, people often have less
osteoporosis and fewer bone fractures than we do; they maintain calcium balance perfectly well on
less than half the calcium intake recommended for Americans […] The dependence of calcium
balance on intake of other nutrients may explain why the highest rates of osteoporosis are seen in
countries where people eat the most dairy foods (Nestle 74).

In fact, the high demand for dairy products, based on the industry-promoted fallacy that such foods are
healthful, has led dairy “farmers” to focus so heavily on production that their cows are often in bad shape
and suffer from frequent udder infections, requiring the near-constant use of antibiotics. Furthermore, cows
are given hormones to enhance milk production. According to Ronnie Cummins of the Organic
Consumers Association, “[…] the milk from cows injected with rBGH contains higher levels of pus,
bacteria and fat” (84).

FAT
While vegetables, legumes and grains that contain protein are often low in fat, high-protein animals
products are inherently fat-filled, the consumption of which can have severe consequences. A 2009 study
published in the International Journal of Obesityii links meat consumption to adult obesity across
sociodemographic groups (Wang and Beydoun). As Nestle explains, “Meat, like all foods from animals, is
high in saturated fat, the kind that raises blood cholesterol levels and the risk of coronary heart disease.
Meat also may have something to do with development of certain kinds of cancers” (Nestle 143). According
to The Cancer Project of the Physicians Committee for Responsible Medicine,iii nations with a diet high in
fat, especially fat from animal products, have a higher incidence of breast cancer. The Cancer Project also
reports that the consumption of red meat is associated with colorectal cancer and fat consumption may also
be linked to prostate cancer. Yet “[…] vegetarians and near-vegetarians display lower rates of those cancers
[associated with meat consumption]” (Nestle 147).

37
 Furthermore, consuming red meat raises one’s risk of Type 2 diabetes (NY Times).iv The Washington
WHY WE’RE VEGAN Post also reports the findings of a study linking daily red meat intake of about four ounces and premature
death, largely as a result of cancer and heart disease.v

ANTIBIOTICS
It becomes difficult to argue that the consumption of animal protein is part of a healthy lifestyle if one
considers the direct correlation between diseases that threaten human life and the practices of the meat-
producing industry. The World Health Organization reports:

Currently, only half of all antibiotics produced are slated for human consumption. The other 50%
are used to treat sick animals, as growth promoters in livestock, and to rid cultivated foodstuffs of
various destructive organisms. This ongoing and often low-level dosing for growth and prophylaxis
inevitably results in the development of resistance in bacteria in or near livestock, and also
heightens fears of new resistant strains "jumping" between species.vi

Furthermore, the sheer quantity of animals produced for slaughter in the US, combined with the
unsanitary living conditions in which the animals are kept and the distances the animals are transported has
contributed greatly to the scale of the threat to humans of animal-borne disease. A report published by the
Humane Society in Biosecurity and Bioterrorism: Biodefense Strategy, Practice, and Science states, “In the
United States, the number of cattle, sheep, and pigs trucked interstate each year increased from 30 million
animals in 1970 to 50 million in 2001, yet there has not been a concurrent rise in regulatory safeguards.”vii
The report goes on to explain the correlation between these figures and the outbreak of deadly viruses such
as the avian flu H5N1, which appeared simultaneously in eight countries in Southeast Asia in 2004. The
constant transportations of animals meant for human consumption over great distances makes such
concurrent outbreaks possible.
Yet the reality of such viruses’ origins has largely been glossed over in the public dialogue about illness
prevention. If animal production were not performed on such a large scale and with so little regard to safety
and sanitation in order to meet the demands of a meat-hungry public, it stands to reason that many
outbreaks and public health threats could be avoided.
Bovine spongiform encephalopathy, (BSE) or Mad Cow Disease, can also be passed to humans who
consume contaminated meat. The origin of this disease, however stems not from the over-use of antibiotics,
promoting anti-microbial resistant pathogens, or overcrowding of animals but from the feed given to cows:

Other changes in modern animal feeds are the extensive recycling of animal fats and proteins
through rendering and the addition of industrial and animal wastes as well as antimicrobials
(AMs), including arsenic derived compounds (arsenicals). In some cases, these additives can be
dangerous to human health, as illustrated by the bovine spongiform encephalopathy (BSE) crisis in
Britain in the early 1990s—scientists discovered that it resulted from the inclusion of brain and
brainstem parts in the renderings that went into animal feeds (Pew Commission on IFAP 15).viii

In layman’s terms, BSE developed as a result of cows being fed animal fat and animal waste, a kind of
enforced cannibalism. Aside from the potential for disease, there is something unnerving and unpalatable
about cows consuming rendered animal fat and animal wastes. It’s hard to argue that such a diet would be
healthy for a cow, whose digestive system is designed to break down grass, (though most cows are forced to
eat corn, which causes digestive problems) let alone that such meat would be ideal for human consumption.

DISEASE AND THE “ICK” FACTOR

Of course, those who consume animals can be affected by illness on a less dramatic scale,
once again owing to the unsanitary practices of Industrial Farm Animal Production (IFAP). For example,
despite its promotion as a “healthier” meat choice, chicken is processed through especially distasteful
methods and “Scientific studies and government records suggest that virtually all (upwards of 95 percent of)
chickens become infected with E. coli (an indicator of fecal contamination) and between 30 and 75 percent
of chickens in retail stores are still infected” (Foer 131)ix creating the potential for such poultry to make the
humans who eat it sick.

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 GOING GOING GO NE RAW
How does this happen? It’s common practice among the major chicken producers for chicken
carcasses, often covered in their and other birds’ feces as well as pus from any infections, to be deposited
into a bath where they soak up the shared water, known as “fecal soup”: “[…] One study has shown that
simply placing the chicken carcasses in sealed plastic bags during the chilling stage would eliminate cross-
contamination. But that would also eliminate an opportunity for the industry to turn wastewater into tens of
millions of dollars’ worth of additional weight in poultry products” (Foer 135). In fact, legally the birds’
weight is allowed to derive from up to 11% from “liquid absorption” (Foer 135). Not only are consumers
eating birds made up of 11% fecal soup, they actually pay more for the privilege of getting their chicken
with a side of shit!
If one considers the information regarding the potential effect of meat consumption on human health,
ranging from infection to cancer, it is clearly erroneous to say that one can live a healthy lifestyle even if one
does eat meat, as vegetarians and vegans are often forced to assert. In truth, the evidence demonstrates that
a healthy diet that includes meat is a contradiction in terms.

THE ENVIRONMENT
The environmental effects from industrial animal farming and fishing are wide-scale, ranging in scope
from greenhouse gas production to groundwater contamination to species endangerment. The Pew
Commission on Industrial Farm Animal Production sums up the problem as follows:

The downside of IFAP practices is that they have produced an expanding array of deleterious
environmental effects on local and regional water, air, and soil resources. Those effects impose costs
on the society at large that are not “internalized” in the price paid at the retail counter for meat,
poultry, dairy, or egg products. The large concentration of animals on the typical industrial farm
presents a major waste management problem. The volumes of manure are so large that traditional
land disposal methods can be impractical and environmentally threatening. Excess nutrients in
manure contaminate surface and groundwater resources. Today, over a million people are
estimated to take their drinking water from groundwater that shows moderate or severe
contamination with nitrogen-containing pollutants… (29)

In the United Nations report, “Livestock’s Long Shadow” the over-use of arable land for grazing and
animal feed production is also described as an environmental problem.x According to the report, about 30
percent of ice-free terrestrial surface on the Earth is devoted to grazing or feed crop production for
livestock.

Directly and indirectly, through grazing and through feed crop production, the livestock sector
occupies about 30 percent of the ice-free terrestrial surface on the planet. In many situations,
livestock are a major source of land based pollution, emitting nutrients and organic matter,
pathogens and drug residues into rivers, lakes and coastal seas. Animals and their wastes emit
gases, some of which contribute to climate change, as do land-use changes caused by demand for
feed grains and grazing land. Livestock shape entire landscapes and their demands on land for
pasture and feedcrop production modify and reduce natural habitats (4).

The most dramatic impact of the enormous livestock sector is its contribution to global warming.
According to the UN:

Livestock are responsible for much larger shares of some gases with far higher potential to warm
the atmosphere. The sector emits 37 percent of anthropogenic methane (with 23 times the global
warming potential (GWP) of CO2) most of that from enteric fermentation by ruminants. It emits
65 percent of anthropogenic nitrous oxide (with 296 times the GWP of CO2), the great majority
from manure. Livestock are also responsible for almost two-thirds (64 percent) of anthropogenic
ammonia emissions, which contribute significantly to acid rain and acidification of ecosystems.xvi

Again, this is owing to the sheer number of animals needed to satisfy demand for meat, a key example
of how the current modes of production in the field of animal production are not sustainable. Yet, the
demand for livestock is certain to increase in the future with the industrialization of countries such as China
and India (UN “Livestock’s Long Shadow”). Where is the discussion of the meat industry’s impact on this

39
WHY WE’RE VEGAN crucial environmental issue? Al Gore certainly left that part out in An Inconvenient Truth. How many people
world-wide who are concerned with global climate change continue consuming large quantities of animal
protein with no concept of the consequences of their food choices?
Furthermore, the raising, processing, and transportation of animals for food furthers the dependence
on fossil fuels, fueling both environmental degradation and political strife:

[…] IFAP systems are almost entirely dependent on fossil fuels. The nitrogen used for fertilizer to
produce animal feed is derived from natural gas. Phosphorus and potash are mined, processed,
and transported to farms with petroleum energy. Pesticides are manufactured from petroleum
resources. Farm equipment is manufactured and operated with petroleum energy. Feed is produced
and trucked to concentrated animal operations with fossil fuels. Manure is collected and hauled to
distant locations with fossil fuels (Pew Commission on IFAP 51).

“The livestock sector is a major player, responsible for 18 percent of greenhouse

gas emissions measured in CO2 equivalent. This is a higher share than transport.”
— United Nations Report, “Livestock’s Long Shadow” xxvvii

While America’s appetite results in the over-production of farm animals, other species are
simultaneously endangered and threatened with extinction. In the case of fishing, the sheer size of the nets
used and the accidental killing of species not desired as food, called “bycatch,” have tremendous fallout.
The World Wildlife Foundations reports:

Species endangerment and extinction: Over 300,000 small whales, dolphins, and porpoises die
from entanglement in fishing nets each year, making bycatch the single largest cause of mortality
for small cetaceans and pushing several species to the verge of extinction.

Over 250,000 endangered loggerhead turtles and critically endangered leatherback turtles are
caught annually on longlines set for tuna, swordfish, and other fish, with thousands more killed in
shrimp trawls.

26 species of seabird, including 23 albatross species, are threatened with extinction because of
longlining, which kills more than 300,000 seabirds each year.

89 per cent of hammerhead sharks and 80 per cent of thresher and white sharks have disappeared
from the Northeast Atlantic Ocean in the last 18 years, largely due to bycatch.

Shrimp trawlers catch as many as 35 million juvenile red snappers each year in the Gulf of
Mexico, enough to have an impact on the population.

Billions of corals, sponges, starfish, and other invertebrates are caught as bycatch every year.

SPIRITUALITY
The image of the idyllic farm where cows graze freely and chicken strut about, pecking at stone and
worms, stems from American nostalgia and myth-making. In truth, “Less than 1% of the animals killed for
meat in America come from family farms” (Foer 201). Instead, animals raised for consumption live in what
can best be termed “factories.” They exist in confined, stinking spaces, full of their own waste and the
sounds of their suffering. Michael Pollan writes:

[…] These are places where the subtleties of moral philosophy and animal cognition mean less
than nothing, where everything we’ve learned about animals at least since Darwin has been
simply . . . set aside. To visit a modern CAFO (Confined Animal Feeding Operation) is to enter a
world that, for all its technological sophistication, is still designed according to Cartesian principles:
animals are machines incapable of feeling pain. Since no thinking person can possibly believe this
any more, industrial animal agriculture depends on a suspension of disbelief on the part of the
people who operate it and a willingness to avert your eyes on the part of everyone else (Pollan).xii
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 GOING GOING GO NE RAW
The Humane Society of the United States reports that the severe conditions of animals’ confinement
results in symptoms of distress. Perhaps the worst-treated animals are egg-laying chickens, called “layers,”
and breeding sows:

In the United States, the overwhelming majority of the nation’s 280 million egg-laying hens are
reared in barren, wire battery cages so restrictive that the birds cannot even spread their wings.
With no opportunity to exercise or engage in many other natural behaviors, these caged birds
suffer immensely […] (HSUS)

Chickens are often born sick and deformed from their altered genetics: designed for quick growth, their
bones cannot support their weight, which disables them. The writer Jonathan Safran Foer in his book Eating
Animals offers this analogy: “[…] imagine human children growing to be three hundred pounds in ten years,
while eating only granola bars and Flintstone vitamins” (107). Their illnesses are not treated and the dead
lie amongst the living in cages so small, an adult bird is confined to a space smaller than a letter-size piece of
paper (HSUS). Even so-called “free range” chickens suffer miserable lives:

To be considered free-range, chickens raised for meat must have ‘access to the outdoors,’ which if
you take those words literally, means nothing. (Imagine a shed containing thirty thousand chickens,
with a small door at one end that opens to a five-by-five dirt patch—and the door is closed all but
occasionally). The USDA doesn’t even have a definition of free-range for laying hens and instead
relies on producer testimonials to support the accuracy of these claims. Very often, the eggs of
factory-farmed chickens—chickens packed against one another in vast barren barns—are labeled
free-range. (‘Cage-free’ is regulated but means no more or less than what it says—there are literally
not in cages). One can reliably assume that most ‘free-range’ (or ‘cage-free’) laying hens are
debeaked, drugged, and cruelly slaughtered once ‘spent.’ I could keep a flock of hens under my
sink and call them free-range (Foer 61).

The organic label is also virtually meaningless, particularly in regards to the treatment of poultry. As
Foer quips, “You can call your turkey organic and torture it daily” (Foer 70).
Pigs also experience a high level of abuse, particularly breeding sows, who live in filthy confined spaces
where they cannot indulge their birthing instincts. The HSUS reports:

As gestation crates are barely larger than the sow’s body, she must urinate and defecate where she
stands. As such, the concrete flooring of the crates are often either partially or fully slatted,
designed to allow waste to fall through. Living directly above the excrement pit may expose sows to
aversively high levels of ammonia, and respiratory disease has been found to be a major health
issue for pigs kept in confinement. Gestation crated sows suffer from a higher rate of urinary tract
infections than uncrated sows because they are inactive, drink less water, urinate infrequently, and
may be in contact with their excrement. These infections can result in a high mortality rate, with
one study estimating that half of mortalities were caused by urinary tract infections.

The unnatural flooring of gestation crates may cause damage to joints, lameness, and toe lesions
that, according to one report, afflict up to 80% of crated sows. Erosion of the cement floor from
water and feed leaves rocks and sharp edges that contribute to foot, leg, and shoulder sores. Bolts
affixing the crates in place contribute to similar injuries, as does rubbing against the bars of their
enclosures and standing or lying on barren flooring. As gestation crates are narrow and typically
placed side-by-side in production facilities, when lying down, sows must extend their limbs into
adjacent stalls where they may be stepped on. Discomfort can be compounded by lack of bedding
materials. Without bedding, sows have little thermal protection, which can cause systemic and local
cold stress, and may contribute to or exacerbate injuries to skin and limbs.

As a consequence of their confinement and inability to express instinctive behavior, sows exhibit
abnormal tendencies hardly ever found in unconfined pigs such as “bar-biting, head-weaving, pressing their
drinkers without drinking, and making chewing motions with an empty mouth (sham or vacuum
chewing)” (HSUS). This behavior is a sign of psychological disturbance.
Fish, too such as salmon, suffer when raised factory-style in cramped tanks full of foul water where they
do not have the space in which to express their instincts. Their stress is caused primarily by: “(1) water so

41
WHY WE’RE VEGAN fouled that it make it hard to breathe; (2) crowding so intense that animals begin to cannibalize one another;
(3) handling so invasive that physiological measures of stress are evident a day later; (4) disturbance by
farmworkers and wild animals; (5) nutritional deficiencies that weaken the immune system and (6) the
inability to form a stable social hierarchy, resulting in more cannibalization” (Foer 189-190).
How could it be beneficial to your spiritual well-being to strive to better yourself while simultaneously
contributing to an industry that tortures animals and exploits immigrant workers?

HUMAN RIGHTS
Eating animals, and thereby supporting the meat-production industry, is a decision that expresses a lack
of empathy not just for animals, but for our fellow humans. What many Americans do not realize is that the
people who care for and slaughter animals work in dangerous, toxic environments. These people are often
illegal immigrant workers who are underpaid and considered expendable by the large corporations that
employ them, which explains the industry’s high turnover rate. In cattle slaughterhouses, for example, the
rate of turnover is 75 to 100% per year according to Eric Schlosser, author of Fast Food Nation. Like the
farm animals themselves, such people are not treated as if worthy of humane consideration. As a result,
they suffer illnesses, injury, and remain in poverty. In that sense, consuming meat is much like buying
garments produced in a sweatshop. Schlosser writes in Mother Jones:

In some American slaughterhouses, more than three-quarters of the workers are not native English
speakers; many can't read any language, and many are illegal immigrants. […] A wage of $9.50 an
hour seems incredible to men and women who come from rural areas in Mexico where the wages
are $7 a day. These manual laborers, long accustomed to toiling in the fields, are good workers.
They're also unlikely to complain or challenge authority, to file lawsuits, organize unions, fight for
their legal rights. They tend to be poor, vulnerable, and fearful. From the industry's point of view,
they are ideal workers: cheap, largely interchangeable, and disposable.

The meat industry is able to turn a tremendous profit by treating living animals as product units and
this philosophy applies equally to the workers who process and kill the animals, resulting in tremendous
health hazards for employees. The Pew Commission reports, “IFAP facilities generate toxic dust and gases
that may cause temporary or chronic respiratory irritation among workers and operators. IFAP workers
experience symptoms similar to those experienced by grain handlers: acute and chronic bronchitis,
nonallergic asthma–like syndrome, mucous membrane irritation, and noninfectious sinusitis” (16). Another
illness associated with IFAP work is a respiratory disease known as organic dust toxic syndrome, or ODTC.
The symptoms include: “fever, malaise, muscle aches, headache, cough, and tightness of the chest” (Pew
Commission on IFAP 16).
One of the most hazardous gases workers are exposed to is hydrogen sulfide, which is released by liquid
manure: “Animals and workers have died or become seriously ill in swine IFAP facilities when H 2S has
risen from agitated manure in pits under the building” (Pew Commission on IFAP 16). Jonathan Safran Foer
retells a story of a worker who fell into a lagoon of pig feces. Such lagoons are common practice at pig-
raising factories and can be as large as 120,000 feet and reach a depth of 30 feet (Foer 177):

A worker in Michigan, repairing one of the lagoons, was overcome by the smell and fell in. His 15-
year-old nephew dived in to save him but was overcome, the worker’s cousin went in to save the
teenager but was overcome, the worker’s older brother dived in to save them but was overcome,
and then the worker’s father dived in. They all died in pig shit (177-178).

IFAP workers also face the added risk of the species-jumping diseases, as previously mentioned, which
they may then spread to other humans:

[…] IFAP workers […] may serve as vectors carrying potential disease-causing organisms from the
animals they work with to the larger community, do not usually participate in public health
monitoring, disease reporting, and surveillance programs because, as an agricultural activity, IFAP
is often exempt. Furthermore, migrant and visiting workers, many of whom are undocumented,
present a particular challenge to adequate monitoring and surveillance because their legal status
often makes them unwilling to participate in health monitoring programs (Pew Commission on
IFAP 11).

42
 GOING GOING GO NE RAW
Slaughterhouse workers are also at risk for on-the-job injury, as they struggle to quickly kill and
dismember scores of animals for hours on end. Schlosser details the case of one such worker in Mother Jones:

[Kenny Dobbins] was struck by a falling 90-pound box of meat and pinned against the steel lip of
a conveyor belt. He blew out a disc and had back surgery. He inhaled too much chlorine while
cleaning some blood tanks and spent a month in the hospital, his lungs burned, his body covered in
blisters. He damaged the rotator cuff in his left shoulder when a 10,000-pound hammer-mill cover
dropped too quickly and pulled his arm straight backward. He broke a leg after stepping into a
hole in the slaughterhouse's concrete floor. He got hit by a slow-moving train behind the plant, got
bloodied and knocked right out of his boots, spent two weeks in the hospital, then returned to
work. He shattered an ankle and had it mended with four steel pins. He got more bruises and cuts,
muscle pulls and strains than he could remember […]And then, in December 1995, Dobbins felt a
sharp pain in his chest while working in the plant. He thought it was a heart attack. According to
Dobbins, the company nurse told him it was a muscle pull and sent him home. It was a heart
attack, and Dobbins nearly died. While awaiting compensation for his injuries, he was fired. The
company later agreed to pay him a settlement of $35,000.

Humans, particularly children, who do not work in farm animal production but who live in
communities where these facilities are located are also at risk for pulmonary disease such as asthma. In
addition, the chemicals released into the air are suspected of having neurobehavioral effects, such as
depression, anger and fatigue, not to mention the oppressive odor which residents are forced to tolerate
(Pew Commission on IFAP 17). Considering the impact factory farms have on a community, it’s no surprise
that such facilities are found in lower income areas, thus making it possible for all of America to enjoy meat
eating, but for only certain sections of the population to unfairly bear the burden of its production (Pew
Commission on IFAP 17).

ECONOMIC IMPACT
As previously stated, the elimination of the small-scale family farm, which was the norm of animal
production for much of this country’s history, has had an economic impact on farming communities in the
United States:

The IFAP trend toward consolidation among meat packing companies and meat packer control of
livestock production through contracts with farmers to grow the animals, rather than buying the
animals at the slaughterhouse, has put the farmer at a disadvantage. The incentive for both meat
packers and farmers is to gain control of markets and thus reduce the fluctuation and uncertainty
of prices. But the high degree of consolidation in the meat packing industry has created a near
monopoly in that sector (Pew Commission on IFAP 41).
Somewhere along the line, the idea that meat-eating is an “American” habit became insidious, altering
the public’s consciousness: we Americans like our hamburgers, our hotdogs, our ribs, Thanksgiving turkeys,
and Christmas hams. While many sharing this attitude may not be moved by stories of the exploitation of
illegal immigrant workers, what is “American” about taking control of their business away from small
farmers and forcing them to bend to the will of an enormous, impersonal corporation? During the 1980’s
and 90’s, meat packing companies moved into rural areas, undercut the competition, increased production
speed and “[…] By the late 1990s, the meat packing industry had consolidated such that the top four firms
accounted for approximately 50 percent of all U.S. poultry and pork production and 80 percent of all beef
production” (PBS).xv Perhaps as a direct result, “Communities with greater concentrations of industrial
farming operations have experienced higher levels of unemployment and increased poverty (Pew
Commission for IFAP 58-59).

43
WHY WE’RE VEGAN CONCLUSION
Once one begins to ask questions about the origins of the meat consumed every day in the United
States, this inevitably leads down a path of bitter awakening wherein one realizes his/her contribution to
the torture of animals and larger-than-imagined role in the degradation of the environment and the
suffering of easily-exploited people. However, there are many who would simply shrug when confronted
with such information. In Eating Animals, Jonathan Safran Foer describes the moment in his childhood he
realized the chicken he was eating for dinner was actually a chicken. He was unable to finish his dinner, but
his brother, also present for the conversation, cleaned his plate without a problem. Yet someone such as
myself, seeking true wellness while having a positive impact on the people around me and the environment
in which I live, cannot shut his/her eyes against this shocking reality. There is something deeply disturbing
about the meat industry’s practices and to continue to be complicit in them is not healthy for one’s body or
mind. And it is certainly not healthy for our planet.

IF EVERYO NE WENT VEGETA RIA N J U S T F O R O NE D A Y, TH E U . S . WO U LD S A VE:

• 100 billion gallons of water, enough to supply all the homes in New England for almost 4 months
• 1.5 billion pounds of crops otherwise fed to livestock, enough to feed the state of New Mexico for
more than a year
• 70 million gallons of gas--enough to fuel all the cars of Canada and Mexico combined with plenty to
spare
• 3 million acres of land, an area more than twice the size of Delaware
• 33 tons of antibiotics

IF EVERYO NE WENT VEGETA RIA N J U S T F O R O NE D A Y, TH E U . S . WO U LD P REVENT:

• Greenhouse gas emissions equivalent to 1.2 million tons of CO2, as much as produced by all of
France
• 3 million tons of soil erosion and $70 million in resulting economic damages
• 4.5 million tons of animal excrement.xvi

_____________
i http://www.organicconsumers.org/
ii http://www.nature.com/ijo/journal/v33/n6/abs/ijo200945a.html
iii http://www.cancerproject.org/about.php
ivhttp://well.blogs.nytimes.com/2011/08/10/swapping-nuts-for-meat-to-lower-diabetes-risk/?
scp=2&sq=meat&st=cse
v http://www.washingtonpost.com/wp-dyn/content/article/2009/03/23/AR2009032301626.html
vi http://www.who.int/infectious-disease-report/2000/other_versions/index-rpt2000_text.html
vii http://www.humanesociety.org/news/publications/whitepapers/farm_animal_welfare.html
ix http://www.ncifap.org/
x http://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884/ref=sr_1_1?
s=books&ie=UTF8&qid=1317319217&sr=1-1
xi http://www.fao.org/docrep/010/a0701e/a0701e00.HTM
xii http://www.worldwildlife.org/what/globalmarkets/fishing/bycatch.html
xii http://www.nytimes.com/2002/11/10/magazine/10ANIMAL.html?pagewanted=1
xiv http://www.amazon.com/Fast-Food-Nation-Dark-All-American/dp/0060938455
xv http://motherjones.com/politics/2001/07/chain-never-stops
xvi http://www.pbs.org/now/shows/250/meat-packing.html
xvii http://www.huffingtonpost.com/kathy-freston/the-breathtaking-effects_b_181716.html

44
DETOUR TO DETOX
As mentioned again and again throughout this book, detoxification is an important part of the
transition to living raw and living well. Over time, toxins have accumulated in your blood and internal
organs in part because of the food you’ve been culturally conditioned to eat. Changing your diet can
prevent the continued build-up of such bodily pollution, but it cannot cleanse your intestines of the junk
already present in your body. The only way to do this is to eat raw in tandem with certain cleansing
routines.
The intestines themselves can accumulate undigested, unassimilated food that becomes trapped there:
imagine your intestines as a pond that fills up with leaves and other organic debris, which drop into the
water and slowly drift to the bottom of the pond, year after year. Eventually the pond’s water becomes dark
and polluted with this decaying debris. Over time, the water can become inhospitable. Essentially, this is
what also happens in your intestines as you eat cooked food and accumulate toxins.
Detoxifying your body happens in stages. According to The Detox Bible, the first phase is called
catabolism and involves shedding waste. You may lose weight as a result. The second phase is stabilization.
Here, the amount of waste being discarded equals the quantity of new tissue forming and the body weight
stabilizes. In the third phase, called anabolism, the body weight goes up even though you’re ingesting fewer
calories. New tissue is more durable and forming more quickly. The amount of food the body needs now

45
DETOUR TO DETOX decreases. People with sensitive skin and a tendency towards rash will now release toxins through the skin
and may have break-outs or rashes. Some may get colds or fevers.
It’s important to note that the worse you were eating and treating your body, the more severe the
symptoms of detoxification. You may have headaches, feel tired or irritable, have diarrhea, be nervous,
urinate frequently, etc. (10).
Various gentle approaches and some that are more intense can “clean house” in the intestines. People
who need to do cleanses quickly from acute illness might opt for a more intense cleanse, such as a water fast,
explained below. To continue with the pond metaphor, by cleaning out the built-up and decomposing
organic matter, you renew the vibrancy of the pond. However, if you cleanse your system by eating raw
but fail to also cleanse your organs, you may continue to experience some of the adverse effects of your
former diet.
As we cleanse, the response to a food you have a pre-existing intolerance to is much more severe. For
example, Cintia was always lactose intolerant but ignored this, thinking milk products were good for her.
But once she had cleansed her system and eliminated the buffer, trying dairy again made her extremely ill.
In addition, after living vegan and raw for several months, eating some bread that contained eggs was
intolerable for her and made her quite nauseated.
Why does this happen? Once you go raw and have detoxed, you become more in tune with your body
and what’s good for you. Perhaps you also no longer have a buffer between you and your food and you feel
its effect on you acutely: the pond is now healthier, the water is clear, but any disturbance has an even more
powerful effect once those waters are still.
Over time, “detritus”, or debris of dead organisms from the food we eat not only accumulates in the
intestines, but in our blood; our bodies retain undigested nutrients that persist in our intestines and also get
into the bloodstream. The evidence comes from a well-known technique
called “live blood analysis” which looks not only at the number of red
“Live blood blood cells, triglycerides and other such elements of the blood, but other
analysis” looks not key details that Western medicine has largely ignored. Of course, this
only at the number type of assessment is more difficult and must be performed by a trained
of red blood cells, analyst. When such an analysis is done, however; what shows up in the
triglycerides and blood are undigested fats, which have gone rancid, proteins, which have
putrefied, and carbohydrates that have actually fermented.
other such
elements of the After eating raw for only about a month, Cintia decided to try this kind
blood, but other key of analysis, though she was skeptical at first. She was a firm believer in
details that Western Western medicine, but she was impressed by the highly trained
medicine has technician’s ability to tell from looking at her blood that she had had
surgery and suffered from depression. When you experience depression,
largely ignored.
the technician told her, the debris in your blood forms into crystals. The
worse your depression, the more of a round shape the crystal take on. At
the time of her analysis, the crystals in Cintia’s blood were quite circular.
They were also blue-green in color, which comes from fermentation of dairy products, and orange-yellow,
from putrefaction of animal proteins.
Typically, a machine analyzes blood samples in a laboratory, not a human being. The machine counts
your blood cells, but doesn’t notice their shape. So, when Cintia had her live blood analysis, the analyzer
found that the first layers of her cells were damaged. Other cells were shaped like lemons from consuming
too much protein. The analyst says completely cleaning your blood can take six months to a year, and that’s
on a strict raw diet with no refined sugar or cooked food.
In general, the red and white blood cells can become distressed and are often malformed or are not
shaped as the strong, vibrant spheres they should be; in short, they have become weak cells. This is a result
of not only trying to remove errant viruses and bacteria, but also having to deal with the stress of the food
products floating around in the blood.
As we continue to detoxify, cleansing our system and eliminating the debris from our blood and
intestines, we may experience the effects of detoxification for some time. The proof of the efficacy of this
process can be seen in subsequent live blood analyses.
The intestines, liver and gallbladder can be cleaned out through various cleanses.

46
ENZYMES

GOING GOING GO NE RAW

Taking enzymes is important not just for digestion but also for detoxification. The best way to get more
enzymes into your diet is by eating raw fruits and vegetables, though enzyme supplements may also be
taken (Spence 18).

GINGER J U IC E
Every morning, I drink juice made from ginger, a hot pepper, a lemon, and half an apple. This
incredibly spicy drink is Lou Corona’s own recipe and is part of my detoxification regimen. According to
Lou, this juice is antiviral, antibacterial, anti-fungal, anti-mucous, anti-fat, and anti-parasitic. Lou claims it
improves circulation, stimulates digestion, and neutralizes free radicals. It’s an anti-aging drink, the fountain
of youth in a glass! I drink it as a means of cleansing my body daily and to fully take advantage of all of the
positive aspects of being raw.
As you follow the two week cycles outlined in this book and become more invested in the benefits of the
raw lifestyle, you will also prepare this juice each morning, beginning with a higher ratio of apple and
lemon to spice. Over time, you work up to a more intense amount of ginger, gradually increasing your
tolerance for this spicy, detoxifying root.

O IL P U LLING
One form of detoxification that you may not be familiar with is oil pulling. It is a relatively easy method
that does not involve fasting. For many, the primary goal of oil pulling is increased tooth and gum health.
Yet, according to Dr. Karach, oil pulling can also be used to treat “migraine headaches, bronchitis, diseased
teeth, arterio thrombosis, chronic blood disorders such as leukemia, arthritis and related illnesses, neuro
physiological paralysis, eczema, gastro enteritis, peritonitis, heart disease, kidney disease, meningitis, and
women’s hormonal disorders.”
Oil pulling is simple method that involves swishing a teaspoon of sesame or sunflower oil in your
mouth every morning for twenty minutes before eating. The taste is mild. When you spit the oil out, it will
be foamy. Accidental swallowing is ok, but you should not swallow the oil intentionally. After you spit, brush
your teeth, use mouthwash, or swish with a little bit of hydrogen peroxide.
Cintia found that after two or three days of oil pulling, her acne began to clear up. However, after
about a week, her tongue began to swell up and she stopped the oil pulling. In my case, I experienced no
bothersome symptoms.

H YD R O -C O LO N T H ER A P Y
According to the Colon Therapists Network, a person of normal weight may have anywhere from ten
to twenty-five pounds of dried fecal matter stuck in his/her colon. If someone is overweight or has a
problem with allergies, the amount can be even higher. The site reports that, “Toxins present in the
unhealthy colon can be transported into the circulatory system... And soon the body may be unable to
properly metabolize food and fat, or to provide vital energy for living!” Hydro-colon therapy is used as
treatment for a variety of ailments such as acne, allergies, arthritis, and even cancer in some cases.
The procedure is performed by a trained professional called a therapist or hygienist. There are two
methods, called the open or closed system. In both cases, a tube is inserted through the rectum into the
colon. In the open system a toilet-like receptacle is placed under the patient. In a closed system, the tube is
bigger and the waste exits the body through the tube. In our case, we heard that the open system was
recommended for beginners as the tube for the closed is larger and therefore can cause more discomfort.
Using a machine or gravity-driven pump, liquid is pushed into the large intestine. Afterwards, the
therapist massages the patient’s abdomen to help remove the accumulated waste from the colon wall, which
leaves the body through a tube. The procedure is often performed multiple times and a typical session lasts
about 45 to 60 minutes. At the clinic my wife and I visited, the cost of each session was $70.
When Cintia and I first began our raw journey, we were not aware of the role detoxification would play
in this transition: we thought that eating 100% raw was “enough.” Then, our friend Joel Funk opened our
eyes to the importance of detox regimes and hydro-colon therapy. He told me about a woman he knew who
had lived 100% raw for years but still struggled with acne and arthritis. It was only when she began
receiving hydro-colon therapy that these problems dissipated, allowing for the experience of the full effect of
living raw.
When we went to the hydro-colon therapy clinic, we met a woman who looked between eighteen and
twenty-two, though she was actually in her thirties. She said she was frequently confused as the sister of her

47
DETOUR TO DETOX nieces. Her skin was glowing, marvelous. She’d struggled with horrific acne but had cleared it up by doing
hydro-colon therapy once a day for sixty days. The man who administered the colonics asked her before
beginning the process if she was willing to do whatever it took to be healthy. She said yes.
In total, I underwent about six hydrocolon therapies while Cintia experienced twice that number.
Though I certainly felt lighter after each session, I did not notice any dramatic changes. This could in part
have something to do with the number of sessions.
In Cintia’s case, her acne cleared up immediately after beginning the therapies. She did have a
somewhat more severe reaction, however and experienced back pain, vomiting, and intense pain. She was
unable to consume solid food for about a week. The hydrocolon therapist explained that this is a normal
reaction to the therapy for someone of Cintia’s size: the therapy causes the release of toxins, which would
attach to fat cells in the body of an average-sized person. Cintia, however, being quite petite does not have
enough body fat to provide an outlet for the toxins. Therefore, the toxins released by the therapy were “free
floating” in her body, causing her to experience severe symptoms of detoxification.

C A U TIO N: TH E H ERX H EIMER REA C TIO N

The Herxheimer Reaction can occur when the body detoxifies too rapidly. Symptoms include
headache, nausea, vomiting, and malaise. To avoid this condition, make sure to take detoxification slowly
and not rush the process. Drinking plenty of water, getting a bit of exercise, sweating, and getting outdoors
in the sun can help prevent this reaction. However, if you experience the Herxheimer Reaction, ease up
your detox regimen (Spence 20).

WA TER A ND J U IC E FA S TING
Cintia and I have begun experimenting with water or juice fasting, and our research suggests both offer
wonderful benefits. Water fasting has been known to alleviate the symptoms of, or even heal practitioners
with illnesses such as cardiovascular disease, epilepsy, obesity, pancreatitis, arthritis, lupus, and type II
diabetes, among many others.
As a beginner, it’s best to try juice or water fasting for 48 to 72 hours, or over a weekend. For 24 hours
before starting, eat only raw fruits and vegetables. Once you begin, the body enters a detoxification state
during water fasting that is similar to its sleep state, according to the Foundation for Gaian Studies. During
a fast, the body’s energy is used not to digest food but to cleanse the body. As the fast continues, the body
consumes anything nonessential to is function such as “bacteria, viruses, fibroid tumors, waste products in
the blood, any build up around the joints, and stored fat.”
As the fast continues and the body is no longer able to derive glucose from consumed food, it shifts to
the store of sugar in the liver called glycogen. This will fuel the body for about eight to twelve hours. After
that, the body enters a phase called ketosis or ketone production:

Ketosis is the use of fatty acids as fuel instead of glucose. This shift generally begins on the second
day of fasting and completed by the third. In this interim period there is no glucose available and
energy from fat conversion is insufficient but the body still needs fuel. So it accesses glucose from
two sources. It first converts glycerol, available in the body's fat stores, to glucose but this is still
insufficient. So it makes the rest that it needs from catabolizing, or breaking down, the amino acids
in muscle tissue, using them in the liver for gluconeogenesis, or the making of glucose. Between 60
and 84 grams of protein are used on this second day, 2-3 ounces of muscle tissue. By the third day
ketone production is sufficient to provide nearly all the energy the body needs and the body's
protein begins to be strongly conserved. The body still needs a tiny amount of glucose for some
functions, however, so a very small amount of protein, 18-24 grams, is still catabolized to supply it
- from 1/2 to 1 ounce of muscle tissue per day. Over a 30 day water fast a person generally loses a
maximum of 1-2 pounds of muscle mass.

However, I do not recommend such a long fast for a beginner. Once again, a water fast should not be
attempted without supervision.
The benefit of juice fasting versus water fasting is obviously that you are still able to take in calories,
which means you can perform your usual activities with minimal modification, while a water fast requires
complete rest and supervision. A juice fast is also a softer method, as a water fast requires the body to burn
fat reserves, releasing toxins at a higher rate. Therefore, detoxification is accelerated by water fasting versus
juice fasting, but the overall effects of both are relatively similar.

48
 GOING GOING GO NE RAW
Some of the benefits of juice fasting may be: more energy; better skin; higher quality sleep; improved
cardiovascular health; reduction or elimination of joint pain; fewer or no headaches; stabilization of blood
pressure; more efficient digestion; regular bowel movements; weight-loss; elimination of stored up toxins;
improvement of chronic disorders (Kim 26).
While juice fasting, you can drink as much juice as you desire. Dr. Kim recommends drinking around
five (5) juices per day. According to Kim, a good recipe for juice fasting might appear as the following:

J U IC E 1
honeydew
lemon wedges

J U IC E 2
2 carrots
2 pieces of celery
8 leaves of Romaine

J U IC E 3
3 pieces of celery
2 apples
a handful of strawberries

J U IC E 4
2 tomatoes
3 pieces of celery
1 carrot
lemon wedge

J U IC E 5
big bunch of kale
2 carrots
2 pieces of celery

To complete the fast, begin eating fruit and vegetables, such as a small bowl of melon, an apple, pear, a
handful of grapes, a cucumber, tomato, or celery sticks. Two hours after the first meal you will be able to eat
another and to continue eating small portions of produce for the rest of the day. The following day you may
begin to eat small portions of raw meals (Kim 31).
In the end, remember that detoxification is a highly personal experience and not everyone’s journey
will be identical. Many factors including your weight, previous diet, level of exercise, and overall health may
influence how long it takes you to detoxify and how severe your symptoms might be. But do not despair: no
matter how long the process might take, if you stick with it the ups and down will eventually level out!
Remember though that if you choose a more intense method of detox such as fasting, do not do so without
qualified supervision!

________________
i www.oilpulling.com
ii http://www.colonhealth.net/
iii The Foundation For Gaian Studies: http://www.gaianstudies.org/

49
 BEING THE EXAMPLE
IN THE ROOM
“Nothing will benefit human health and increase the chances for survival
of life on Earth as much as the evolution to a vegetarian diet.”
— Albert Einstein

“How am I going to live today

in order to create the tomorrow I'm committed to?”
— Tony Robbins

Recently, Cintia and I attended a van Duyne family reunion. At breakfast everyone was eating bacon,
eggs, and pancakes with butter. What did I order? A bowl of fruit. No one commented when I placed my
order, but I experienced different emotions: First, the awkwardness of ordering what no one else was, which
is a kind of social trespass. Did my family feel I was criticizing them by not joining them in their choices I
wondered. I therefore experienced the feeling that I might be insulting others, as if I were saying their food
wasn’t good enough for me. As always, there was also the worry that other people, who don’t know what I
know about the raw food diet, think I’m crazy.

50
 GOING GOING GO NE RAW
Fortunately, my choice did lead to a conversation with family members at my end of the table. I don’t
know if that talk will lead them to change or not, but if someone is curious about my diet I am happy to
share my views and experience, with love.
Generally, I do end up talking to people all the time about my lifestyle. For example, when I go to work
and bring my own food my coworkers ask questions, or when a friend mentions that he has gout or eczema
or some other illness and I can’t help but think going raw could help him
and I may mention this. Having this kind of dialogue stems from the
stages of emotions a new raw foodist can experience: First, noticing these
feelings as they appear; acceptance that this is the situation and that it’s If you choose to
ok to be different from other people; lastly, creating strategies to deal with stick with your diet
this situation, which include being prepared for but not forcing a or to make an
dialogue with those around you who are not raw. exception, let that
be entirely your
There are many situations you can consider how to handle ahead of
time. For example, now that you have gone raw, what happens when you choice and not the
go to someone’s house and he/she serves you food you don’t eat? By not result of negative
partaking of that food, you’ve insulted that person, or so says our feelings you impose
culture’s social protocol. on yourself
In the case of friends or family who know that I eat a diet different because of how you
from theirs, I find they can panic about what to offer me before I even imagine other
come over. “Can I use cheese? Eggs? Or, you’re not just vegetarian, people are looking
you’re vegan? And you’re raw? What’s that? Oh no! What do you eat?!” at you.
So, if you fall off the wagon in such a case, don’t be critical of yourself
and try not to obsess over it. I tell friends not to worry, that I really just
avoid dairy and meat, but for them not to panic about making food that meets all of my diet’s requirements.
I tell them that they don’t have to make anything special for me and a salad or even pasta is fine. In the end,
I’ll take a brief break from total raw for the sake of someone else’s comfort. Whether or not you make the
same sacrifice is a question of personal preference, health, and feelings. For example, someone grappling
with a serious illness might be hard-pressed to give in to eating non-raw food, and rightfully so. Yet, as the
philosopher and author of Animal Liberation,i Peter Singer, explained in an interview with Mother Jones:

[…] I don’t think eating ethically, particularly from a utilitarian point of view, is a matter of saying,
“Here’s this strict law that I have to do everything possible to comply with.” I think we can be
ethically conscientious and recognize that sometimes there are going to be compromises.
Sometimes it’s going to be very difficult, very inconvenient, to get the best choice, so we’ll settle for
something else. […] there’s a little bit of room for indulgence in all of our lives. I know some
people who are vegan in their homes but if they’re going out to a fancy restaurant, they allow
themselves the luxury of not being vegan that evening. I don’t see anything really wrong with that.
If what they’re doing nine days out of ten is good, I’m not going to criticize them for being less
than perfect on the tenth day. Sure, you’ll make mistakes, but don’t flagellate yourself if you do.

Another idea in that case is to offer to bring your own food, but how you handle the situation depends
on who is involved, your relationship to that person, and your own comfort.
In the end, it’s important not to worry about someone judging you. If you choose to stick with your diet
or to make an exception, let that be entirely your choice and not the result of negative feelings you impose
on yourself because of how you imagine other people are looking at you. In my case, I feel that maybe
others are judging me, but I accept that. Anyone who criticizes me is trying to make him/herself feel better.
Why? This must stem from a problem—someone’s suffering—and I should therefore feel compassion for
that person. For example, I used to judge people who are overweight. I thought they lacked discipline or
self-control. Then I realized, they are using food as a distraction, whereas I used to do other things like
watch TV to distract myself. Judging other people is ultimately just a kind of defense of your own
ego.
Even with your best intention in mind, trying to “convert” people to the raw life style by over-discussing
the benefits or making pointed comments can also come off as judgment. The best advice I can offer is
from a former teacher, who once told me it’s best not to speak into a space that’s not ready to receive what
you have to say. As such, it’s a wonderful thing to be the example for other people. When people ask about
raw food, I tell them what they want to know. However, if you set about to change someone, and that has

51

BEING THE EXAMPLE IN THE ROOM
not been requested, it will be resisted. For someone to trust you, you have to be competent and sincere and
he/she has to give you the authority in order to teach him/her. Remember that everyone is on his/her own
path. This is not an issue of ego, you’ve chosen the life and diet that brings you health and happiness, but
that choice is not an inherent judgment of others who have made different decisions, though they may see it
as such. Ask yourself, why would you judge the people about whom you care so much, which can cause
conflict and hurt feelings?
In the end, the best that we can do is enjoy the company of others, be joyous, be present and not get
caught up in the inner dialogue. We desire to be the person who accepts others. Tell your story if asked, but
if no one does ask, it is perfectly acceptable to remain silent on that topic. If you’re not judgmental, it’s
harder for people to be judgmental towards you. You may often receive criticism because someone else fears
you are criticizing him/her: it’s pre-emptive judgment! Instead, strive to be the Buddha in the room!

YO GA

Just as detox There are several methods you might employ in order to enhance your
cleans your centeredness and sense of peace, better enabling yourself to commit to a
healthful life free of negative thoughts and feelings, such as judgment
physical body of
and fear of criticism. Yoga is one such practice, as a strenuous workout
unnecessary and
that assists with increased flexibility. Our Bikram yoga instructors
unwanted toxins, so explained to us how the practice puts pressure on different organs and
too does physical helps detoxification and constipation. David Wolfe also views yoga in
activity and focus general as beneficial for cleansing:
on your emotional
self help rid you of Yoga moves energy throughout the body and releases memories,
negative thoughts perceptions, and emotions. It also helps the body eliminate the
and feelings, which residues of the poor-quality foods, toxins, and chemicals we have
contribute to a poor consumed over the years that are stored in our calves, thighs, torso,
self-image and and buttocks, as well as in our arms, back, shoulders, and
neck” (Eating for Beauty 142).
mental health.
Some yoga classes also incorporate meditation, which assists in
eliminating stress from the mind and body while becoming more
centered. Just as detox cleans your physical body of unnecessary and unwanted toxins, so too does physical
activity and focus on your emotional self help rid you of negative thoughts and feelings, which contribute to
a poor self-image and mental health. In other words, it is essential to devote time to practices that help you
rid your life of unnecessary and detrimental elements. David Wolfe goes as far as to advise ridding your
home of clutter and unnecessary “stuff.” What you surround yourself with, he argues, reflects what’s inside
you. If you want your body to be clean, healthy, functional and beautiful, you should make the space
around you reflect those qualities.

EA RTH ING
The body’s cells receive and send information through an electric charge. In fact, “Everything we do is
controlled and enabled by electrical signals running through our bodies” (How Stuff Works)ii:

At rest, your cells have more potassium ions inside than sodium ions, and there are more sodium
ions outside the cell. Potassium ions are negative, so the inside of a cell has a slightly negative
charge. Sodium ions are positive, so the area immediately outside the cell membrane is positive.
There isn't a strong enough charge difference to generate electricity, though, in this resting state.

When the body needs to send a message from one point to another, it opens the gate. When the
membrane gate opens, sodium and potassium ions move freely into and out of the cell. Negatively
charged potassium ions leave the cell, attracted to the positivity outside the membrane, and
positively charged sodium ions enter it, moving toward the negative charge. The result is a switch
in the concentrations of the two types of ions -- and rapid switch in charge. It's kind of like
switching between a 1 and 0 -- this flip between positive and negative generates an electrical
impulse. This impulse triggers the gate on the next cell to open, creating another charge, and so
on. In this way, an electrical impulse moves from a nerve in your stubbed toe to the part of your
brain that senses pain (How Stuff Works).

52
 GOING GOING GO NE RAW
Many believe that humans are able to “re-charge” through direct contact with the Earth and that the
disconnect—caused by living indoors and walking with soled shoes—can and has had a negative effect on
we humans. According to Dr. Sinatraiii, an author, speaker, and advisor for the research and development of
nutritional supplements who was formerly chief of cardiology at Manchester Memorial and served for 17
years on the Connecticut State Medical Education Committee, walking barefoot on the earth “reduces
stress and balances the autonomic nervous system, which works in conjunction with your sympathetic
nervous system.”
In a study entitled “The Effect of Earthing (Grounding) on Human Physiology” published in European
Biology and Bioelectromagneticsiv, electrodes were attached to subjects’ feet,
connecting them through a wire to the earth. The subjects maintained a
prolonged, relaxed state while “hooked up” to the earth itself. The theory Spend time quietly
behind this experiment stems from the idea that: and peacefully in
When humans are in direct contact with the earth (barefoot), nature, barefoot
free electrons are conducted onto the skin surface and into the whenever possible,
body via the mucus membranes of the digestive and respiratory in order to plug
systems. The body is thereby maintained at the same electrical back in to the
potential as the earth. This has been the natural bioelectrical Earth.
environment of the human body and of other organisms
throughout most of evolutionary history (Chevalier, Mori,
Oschman).

The results of the study found:

[…] that electrically coupling the human body to the earth produces immediate and lasting
changes in electrophysiological measures: the left hemisphere electroencephalograms (EEG) and
right and left trapezius surface electromyograms (SEMG). These changes appear to take place in
less than one second after earthing. At the same time, blood volume pulse (BVP), which is a direct
physiological measure and not an electrophysiological measure, decreases steadily and significantly
after earthing. Taken with the results of the previous study, which showed that earthing changes
cortisol profiles and affects subjective reports of quality of sleep, pain, and stress, we begin to see a
picture of systemic effects of earthing (Chevalier, Mori, Oschman 20).

The evidence presented in the study correlates with Lou Corona’s philosophy of living, as he strongly
suggests spending time quietly and peacefully in nature, barefoot whenever possible, in order to plug back in
to the Earth. Lou further breaks down his method of belief into “the four principles of life,” which are:
cellular communication, cellular environment, cellular exercise, and cellular nutrition.
For example, cellular communication requires surrendering to divine love; honoring, respecting,
accepting and appreciating life; staying connected to a sense of purpose; fostering an attitude of gratitude;
prayer and blessings. Lou also teaches those he helps to recognize that they are “spiritual, electrical
unlimited being[s]” who “intend to be alive, abundant, radiant, and at peace” and “know all experiences as
opportunities to grow and expand [their] understanding.”

S T IC K ING WIT H IT
Tony Robbins teaches that we are more motivated by the promise of pain than by pleasure. For
example, you might be more motivated if your boss says, “I’ll fire you if you don’t do this” vs. if he says, “I’ll
promote you if you do this.” Imagine such a scenario in your own life and ask yourself, is this true about me?
Why is this the case for so many of us? It’s easier not to take a risk and avoid trying something different
or experimenting with a new idea. Instead, it’s easy to keep doing what everyone else around you is doing:
to listen to conventional doctors, to eat what your mother wants you to eat, to live as everyone else around
you lives. To be different requires educating yourself, standing out, being different, learning new skills, and
changing the way you live. It changes the way you socialize and interact with other people. It changes how
people feel about you and that can be scary or lead us to feel judged, even ostracized. Of course, as
previously discussed, we must consider to what extent such feelings accurately reflect the view others take of
us vs. how much of these feelings come not from the judgment of other people, but the judgment we pile on
ourselves. Once again, when we choose not to judge others or be harsh to ourselves, this attitude is reflected
back to us in our interaction with other people. This is what you could call “the mirror effect”: the way
people approach you can, to some degree, be a mirror, held up to reveal your own self-perception.

53
BEING THE EXAMPLE IN THE ROOM KEEPING ON TRAC K
Feeling a desire for something, whether it be food, a person, or an object, does not provide justification
in and of itself for taking action to acquire that food, person, or thing. This is obvious in many simple
scenarios. For example, if a friend is in a relationship with a person you find attractive, most likely you will
not make advances towards the friend’s partner as you recognize that this jeopardizes the health of the
friendship and also may have a negative impact on the happiness of your friend, your friend’s partner, and
possibly yourself, in the end. The same is true of an object: we are all taught from an early age that taking
something that belongs to someone else is socially unacceptable behavior. Yet, somehow this desire enters a
gray area of cause and effect when we talk about desire for food. While there are certainly social norms in
place regarding what can be eaten, how, and how much, in general our food choices are considered to be
entirely personal, with no larger effect. Yet, as this book has already demonstrated, what we eat does matter
to the people and corporations who produce the food and that production itself has an influence on our
planet’s present and future health.
Of course, as we already know, what we put into our bodies greatly influences our own physical health
and wellbeing. Yet it’s this aspect of eating that we often push aside. If we want to eat something, then we
can, with no regard for our responsibility to nurture ourselves. As David Wolfe puts it:

The truth is that human beings will eat anything. Name any plant, animal, worm, insect, or object
and odds are that somebody, somewhere, has tried to eat it! When one stops eating ‘anything,’ that
is the moment when a startling realization occurs—the realization that what we eat deeply and
radically affects the way we think, feel, and behave. When discernment is introduced into one’s
food choices, a fascinating physical and spiritual transformation begins to take place (Eating for
Beauty 13).

A desire or willingness to consume a new food or return to one previously eaten does not automatically
signify that it is beneficial. Instead, we ought to be able to justify our choices by consciously thinking of the
benefit of each bite of food to our physical and emotional selves. In this way, we treat ourselves with great
respect and care, which contributes to our overall well-being and happiness: “[…] imagine the idealized
image of yourself. Get a clear picture of the outstanding potential within you. Could such a god-like ideal
be reached by eating junk food?” (Wolfe Eating for Beauty 13).
This is not to say that it’s helpful to chastise ourselves when we do eat something not directly beneficial.
If we do so, we are punishing ourselves doubly, first by making a poor choice and then by suffering for that
choice. Being forgiving of ourselves, letting go of judgment of one’s self and others, helps us along on the
path to true health. Furthermore, by divorcing guilt and punishment from food choices, we are less likely to
make the same mistake again, as we begin to separate emotional expression from food. Gradually, we can
begin to eat not out of social pressure, depression, a desire for gratification, or to express a displaced
emotion. Instead, we eat to nourish and grow.
___________________
i Animal Liberation by Peter Singer: http://www.amazon.com/Animal-Liberation-Definitive-Classic-

Movement/dp/0061711306/ref=sr_1_1?s=books&ie=UTF8&qid=1317238282&sr=1-1
ii http://health.howstuffworks.com/human-body/cells-tissues/human-body-make-electricity.htm
iii http://blog.drsinatra.com/
iv http://www.energyresearch.us/

54
 GOING GOING GO NE RAW
Though born perfectly healthy, an allergic reaction to a live polio vaccine at 10 months old
almost killed me and left me with convulsions, seizures and paralysis.
My parents tell me that before I got the polio shot I was walking almost perfectly. But
afterwards, it was a long time before I could walk again. I remember as a small child having no
strength in my legs or arms, and feeling very tired and needing lots of sleep.
I was so uninterested in food so that I was very underweight; the doctors’ solution was to force
me to eat dairy, fats and junk, processed foods. Needless to say, this only made things worse and led
to, among other things, juvenile diabetes and digestive problems. It boggles my mind to think how
hard my parents tried to feed me naturally and how opposed the doctors were to anything that
deviated from the Standard American Diet.
Not surprisingly, as time went by my health deteriorated further. My parents took me to doctors
of all kinds – from one opinion to the next, and from America to Europe. We went half-way around
the world looking for a cure, not realizing the cure was in the proper nutrition found in our own
garden and in the wild.
There came a time when we did not go to mainstream doctors anymore. My mom became a
naturopathic doctor so she could learn what she needed to know to help me. By then we had
discovered that doctors do not learn anything about nutrition during their studies, which is why they
insist that nutrition has nothing to do with healing.
The first breakthrough in my health happened after my dad became interested in Paul and
Patricia Bragg’s fasting techniques. My parents took me to see Patricia and I fasted many times for
1 to 3 days, then 7 to 10 days and then I worked my way up to a few 14 day water fasts. Each time I
water fasted I experienced great improvement in my symptoms, but as soon as I started eating
cooked food again, the problems would return. 
We tried so many different diets, and most of them had certain things in common: they focused
on whole foods and excluded sweets, white flour, fried foods and other junk. This is why they worked
partially, yet none of these diets would work as completely as the raw food diet.
My mother kept researching and one day she came across David Wolfe’s Nature’s First Law and
The Sunfood Diet Success System. She handed me these books to read and I dove right in. The
information resonated so deeply within me I couldn’t put them down. I completely woke up to this
truth; it was like someone had turned on the lights. I was ready to go in this new direction
wholeheartedly and I embraced it knowing that this would stop my suffering once and for all. I
changed to a 100% raw vegan lifestyle overnight. I was 21 at the time.
What convinced me the most about raw food was that humans and their pets are the only
creatures that get sick with degenerative diseases. They are also the only ones who eat cooked food. I
went to see and studied with many raw food experts – something I am still doing to this day. I
learned about the importance of rest, little or no stress, sunshine and exercise, and that a program
that combines these essential elements with raw foods and periodic fasting enables the body to
perform miracles. When we start doing what’s right for our body it starts healing immediately. It’s
amazing, really, how simple it all is.
After six months on a 100% raw food diet my condition started to change for the better and
kept improving all the time. First, I could walk without pain. Then for the first time, I could run. I
gained 40 pounds over the next few years. This is what happens when the body is freed of mucus
and able to absorb the essential nutrients on an enzyme-rich raw vegan diet. With patience and
perseverance, coupled with forgiveness for the doctors and my parents, I was able to overcome what
had seemed to be insurmountable problems. Raw, organic food is a very important part of healing
yet without emotional healing, finding peace in your heart and forgiving everyone, you will not heal
completely.
— JESSE BOGDANOVICH
CO-FOUNDER OF THE CURE IS IN THE CAUSE FOUNDATION

55
 GOING & GONE RAW
EQUIPMENT
Vitamix 1709 CIA Professional Series,
Brushed Stainless Finish
A high-powered blender is what every raw kitchen needs to make
smoothies, nut milks, nut yogurts, raw soups, and lots more.

( C LIC K H ERE TO S EE O N A MA ZO N )

Cuisinart DFP-14BCN 14-Cup Food Processor,

Brushed Stainless Steel
A decent food processor is not that expensive, but there are big
differences between manufacturers. Cuisinart seems to make the best.

( C LIC K H ERE TO S EE O N A MA ZO N )

Prime Pacific Euro Stainless Steel Mixing Bowls, Set of 4

A bunch of mixing bowls, perhaps even 8, can come in handy as you soak
nuts days in advance as well as prepare food for the day.

( C LIC K H ERE TO S EE O N A MA ZO N )

OXO Good Grips 8-Inch Double Rod Strainer

A couple good strainers will come in handy as you soak and drain various
nuts and seeds, strain pulp from juice, and a multitude of other uses.
( C LIC K H ERE TO S EE O N A MA ZO N )

Ball Regular Mason Canning Jar 1 Qt., Case of 12

These jars are great storage for juice if you make some to take on the go,
as well as provide a nice jar for sprouting.

( C LIC K H ERE TO S EE O N A MA ZO N )

Nut Milk Bag

These nylon bags help you quickly squeeze the milk from your nut-pulp
and coconut water.

( C LIC K H ERE TO S EE O N A MA ZO N )

56
 GOING GOING GO NE RAW
Pure Himalayan Salt
Unprocessed salt from the Himalayaʼs gives you lots of trace minerals that
are typically missing from an average diet.

( C LIC K H ERE TO S EE O N A MA ZO N )

Progressive International 3 Piece Fruit Scoops Set

Use these scoops for fruit and to scrape the meat from young coconuts.

( C LIC K H ERE TO S EE O N A MA ZO N )

Pyrex Smart Essentials 8-Piece Mixing Bowl Set

A bunch of bowls that also double as storage containers help keep leftover
salads and dishes fresh in the fridge.

( C LIC K H ERE TO S EE O N A MA ZO N )

Heavy Duty Cleaver

A simple but heavy cleaver will help you open young coconuts in a snap.
( C LIC K H ERE TO S EE O N A MA ZO N )

Green Star Elite Jumbo Twin Gear Juice Extractor

This may be the best juicer available, with counter-rotating, crushing gears
that squeeze out the most juice and nutrients from fruits and vegetables. It
will also make nut butters.

( C LIC K H ERE TO S EE O N A MA ZO N )

Excalibur 3900 Deluxe Series 9 Tray Food Dehydrator

One large dehydrator like this can give you enough room to make a
number of dishes at the same time. I set the temperature to 105ºF and
pulled out the knob to make sure I did not set the temp too high.

( C LIC K H ERE TO S EE O N A MA ZO N )

OXO Good Grips V-Blade Mandoline Slicer

A high-powered blender is what every raw kitchen needs to make
smoothies, nut milks, nut yogurts, raw soups, and lots more

( C LIC K H ERE TO S EE O N A MA ZO N )

Breville BJE510XL Ikon 900-Watt Variable-Speed Juicer

This juicer might not pull out as much juice as the Green Star, but itʼs
easily twice as fast and half the price. A good alternative for those on a
tighter time and price budget.

( C LIC K H ERE TO S EE O N A MA ZO N )

57
 LIFE IN THE RAW
“Let your food be your medicine, and your medicine be your food.”
— Hippocrates

Congratulations on coming this far on the road to raw! You should feel proud and honor yourself for
this accomplishment, as you’ve worked hard to change your life, improve your health, and make a
difference.
As you go forward, it’s helpful to remember some of the key points outlined in this guide. First of all,
remember that you are not alone in this process. Cravings and detoxification can continue for some time.
Some people never completely escape cravings and others can detoxify for years. If this happens to you, do
not worry. The buddy system was designed so that you would never feel alone in this process. Furthermore,
through our website and as you continue the raw life, you can expand your network and connect with more
people who have lived raw or want to do so.
However, remember that if you do eat something that is not raw, or find yourself unable to live 100%
raw, it is not productive to beat yourself up over it. Each person is on his or her own path towards health
and happiness. As the testimonials presented in this book demonstrate, other people’s choices and
experiences may or may not correspond with your own. Each person seeks the balance that works for him
or her. Therefore, no one can tell you how you “must” live. This book, with all the information, principles,
and ideas it contains, is meant to provide suggestions and inspiration, derived from research and the

58
 GOING GOING GO NE RAW
experience of those who have lived raw and lived well. It is not dogma and there are no rules. Again, there
is no Church of Raw!
Therefore, regardless of how your own journey unfolds, remember to respect others’ paths, as well.
When you see how eating raw can change your physical and emotional state, you may become quite excited
and want to tell everyone you know about this incredible discovery you have made. You may wonder, Why
isn’t everyone eating raw? Or, how can I get all my friends and family on the raw diet, or at least turn them
into vegans? At that point, it may sometimes be necessary to check your enthusiasm and remember, as well-
meaning as you may be, it’s not advisable to speak into a space that isn’t open to you. Leading by example
and answering questions when someone expresses curiosity can be very helpful and lead to positive and
productive discussion. However, forcefully presenting ideas or arguing your point can result in other people
feeling that you are “preaching” at them or “shoving raw food down their throats.” Such negative feelings
do not do much to help maintain a healthy relationship, nor do they inspire individuals to change.
This is another reason why creating or finding a raw community is so important: you can discuss the
benefits of raw life and share your story without worrying that anyone will feel judged or intimidated by
such information.
As you go forward, your pride in your “raw repertoire” will continue to grow. The best way to share
your discovery of raw, therefore is by sharing these amazing recipes with friends and family! Meanwhile,
our family at You Rawk! will be sure to continue to share information, recipes, and ideas with you. Welcome
to the wonderful world of raw!

59
GOING GOING GO NE RAW • DRINK RECIPE

ALMOND MILK
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 1/2 cups coconut water First, open the coconuts to remove the meat. The
water can be saved for other recipes or enjoyed as a
• 2 cups soaked almonds (see appendix for soaking chart)
refreshing beverage. To open, shave around the top
• 1/8 tsp vanilla powder (half ¼ tsp) with a serrated knife till you reach the bulb inside.
Pop it open with the knife. Use a rubber spatula to
pry out the meat by inserting it at the rim and
working it in a circle all the way around the top,
AS CINTIA ALWAYS turning your wrist as you go. Another option to
remove the meat is to cut the coconut in half with a
SAYS, THIS SIMPLE MILK cleaver. Either way, be sure to remove any splinters of
the husk from the meat.
TASTES LIKE MELTED
VANILLA ICE CREAM. Blend all ingredients at low speed for 10 seconds then
at high for 20 seconds. Repeat 4 times. Strain through
nut milk bag/cheesecloth.

Use right away on cereal with fruit, in a smoothie, or

store in the fridge in a sealed glass jar.

60
BLUEBERRY BANANA

GOING GOING GO NE RAW • DRINK RECIPE

SMOOTHIE
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 cup frozen blueberries Blend all ingredients except the banana on high in a
blender until thoroughly mixed. Add the banana and
• 1 ½ cups sliced frozen banana, or about 1 ½ continue to blend till smooth.
banana
• 1/8 tsp fine Sea, Celtic or Himalayan salt (half ¼ Garnish with dried shredded coconut and serve
tsp) immediately.
• 2 Tbs agave or 3 dates Serves 2
(leave out if on a low-sugar diet)
• ¼ tsp vanilla powder

A FROSTY SWEET-BUT-
NOT-TOO-SWEET
TREAT THAT’S
PERFECT FOR
BREAKFAST OR AS A
SNACK.

61
GOING GOING GO NE RAW • DRINK RECIPE

CHOCOLATE MINT
BANANA SMOOTHIE
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups frozen banana, or about 2 bananas Blend all ingredients except the banana on high.
Add the banana and continue blending till smooth.
• 2 cups coconut milk Garnish with sprigs of mint and serve immediately.
• 3 Tbs agave or 5 pitted dates
Serves 2
• 1/8 tsp fine Sea, Celtic or Himalayan salt
• 2 Tbs cacao powder
• 5 whole leaves of fresh mint

A CREAMY,
CHOCOLATELY
SMOOTHIE WITH A HINT
OF MINT THAT YOU AND
YOUR FAMILY WILL LOVE
FOR BREAKFAST OR AS
AN ANYTIME SNACK!

62
 GOING GOING GO NE RAW • DRINK RECIPE
COCONUT ALMOND YOGURT
By Chef Be*Live

INGREDIENTS
• 1 Cup soaked almonds (see appendix for soaking chart)
• 1 Cup Thai Young coconut water
• ½ Cup Thai Young Coconut meat
• 1 teaspoon probiotic (NCP brand preferred)
DIRECTIONS
Blend all ingredients on high in a blender until smooth.
With probiotic, let almond yogurt sit open to air at room
temperature for 4-6 hours (depending on temperature of
the room)  or until it has a yogurt-like bite. As other
probiotics vary in culture time, it is important to check the
yogurt every couple hours to see if it has a tang. After
culturing, cover and refrigerate.

A PERFECT PARTNER FOR Serve with fruit, cereal, or to accompany smoothies.

FRUIT, SMOOTHIES, CEREAL Serves 3
OR A DELICIOUS SNACK ALL
BY ITSELF.

COCONUT MILK
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups dried shredded coconut Blend all ingredients on high until uniform, then pour the
mixture into a nut bag over a large bowl. Strain all the
• 8 cups water fluid and discard the pulp. Use immediately or store in the
• ¼ tsp vanilla powder refrigerator.
• 2 Tbs agave or 1/3 cup pitted dates

A NICE ALTERNATIVE TO ALMOND MILK

WHEN IN A PINCH OR ON A BUDGET.

63
GOING GOING GO NE RAW • DRINK RECIPE

SWEET AND CREAMY—A

CREAMSICLE IN A GLASS,
JUST LIKE THE ORIGINAL!

ORANGE JULIUS
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 3 cups fresh-squeezed orange juice Blend all ingredients till smooth in a blender. Blend for an
additional 45 seconds on high to create froth.
• 1/8 tsp maca powder (half ¼ tsp)
• ¾ tsp vanilla extract Chill before serving.
• 1 tsp lucuma powder Serves 3
• 2 Tbs soaked cashews (see appendix for soaking chart)
• 3 Tbs agave or 1/4 cup pitted dates
• 1/8 tsp Sea, Celtic or Himalayan salt

64
 GOING GOING GO NE RAW • DRINK RECIPE
FOR A TROPICAL DELIGHT WITH
POWERHOUSE GREENS...
ENJOY THIS BLEND OF BOTH!

PINEAPPLE GREEN SMOOTHIE

By Chef

INGREDIENTS DIRECTIONS
• 1/4 cup dinosaur kale Blend all ingredients on high in a blender till smooth.
• 1/4 cup dandelion greens or spinach Serve immediately or chill.
• 1 Haas avocado
Serves 2-3
• 8 cups fresh pineapple
• 1 1/2 cups water
• 1/2 cup agave or maple syrup optional
• 1/8 tsp fine Sea, Celtic or Himalayan salt

65
GOING GOING GO NE RAW • DRINK RECIPE

SWEET AND CREAMY

WITH A SURPRISING
TOUCH OF SPICE.
PERFECT FOR
BREAKFAST OR AN
ANYTIME TREAT.

TROPICAL CURRY SMOOTHIE

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups coconut milk Blend all ingredients on high in a blender, except the
banana. Add the banana and continue blending till
• 2 Tbs agave or 1/3 cup pitted dates smooth. Serve immediately and enjoy.
• 1/8 tsp Sea, Celtic or Himalayan salt
Serves 2
• ½ cup sliced frozen banana, or about ½ a banana
• 1 cup frozen mango chunks
• 1 cup frozen pineapple chunks
• 1/8 tsp curry powder (half 1/4 tsp)

66
 GOING GOING GO NE RAW • DRINK RECIPE
THE CINNAMON MERGES
PERFECTLY WITH THE
OTHER FLAVORS TO
CREATE A REFRESHING
AND SWEET SMOOTHIE OR
ANYTIME TREAT.

WATERMELON DELIGHT
By Chef Be*Live

INGREDIENTS
• 8 cups watermelon
• 1/4 cup agave or 1/2 cup pitted dates  For best results, refrigerate the watermelon first for an icy,
• 1/2 tsp fine Sea, Celtic or Himalayan salt
• ½ cup truly raw soaked cashews
(see appendix for soaking chart)
• 1/4 tsp cinnamon
DIRECTIONS
Blend all ingredients in a blender on high till smooth.
Strain the mixture through a nut bag/fine cheese cloth.
ready-to-go drink. Alternatively, refrigerate the
watermelon delight after blending.
Serves 3

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GOING GOING GO NE RAW • SNACK RECIPE

APPLE BEET ROSEMARY DIP

By Chef Be*Live

INGREDIENTS DIRECTIONS
• ¼ cup liquefied coconut oil First, liquefy the coconut oil by placing it in a sealed
glass jar and running hot water over the jar. A
• 1/3 cup coarsely cut red beet, or about 1 beet double-boiler can also be used or the jar can be
• 3 cups coarsely cut Gala apples with skins, or placed in the dehydrator, though that method is more
about 3 apples time-consuming.
• ½ cup truly raw soaked cashews Then, blend all ingredients on high in a blender until
(see appendix for soaking chart) smooth.
• 1 tsp lemon juice
Serve chilled with green apple slices or carrot
• 1 Tbs lime juice “chips.”
• ½ tsp black pepper
Serves 4-6
• 2 ¾ fine tsp Sea, Celtic or Himalayan salt
• 1 Tbs olive oil
• 1 Tbs apple cider vinegar/coconut vinegar
• 1 Tbs agave or 1/4 cup pitted dates
• ¼ cup dried rosemary
• ½ cup water
• Green apples, about 1 or 2 per person
• Carrots, about 3 per person optional

A COMPLEXLY
FLAVORFUL,
PURPLISH DIP THAT
IS PERFECT TO
SERVE AT PARTIES,
GATHERINGS, OR
JUST AS A SNACK!

68

BBQ KALE JERKY
By Chef Be*Live
INGREDIENTS
• 2 ½ cups loosely packed Lacinto kale
• 1 cup sundried tomatoes, soaked 2-4 hours
• ½ cup water used to soak the sundried tomatoes
• 1 cup pitted and halved dates
• 1 tsp smoked paprika
• 1 ½ tsp Sea, Celtic or Himalayan salt
• 1 tsp fresh, coarsely chopped garlic
• 1 tsp onion flakes
• ½ cup chopped vine ripe tomatoes
• ½ tsp black pepper
• 1 Tbs apple cider vinegar/coconut vinegar
• 2 Tbs agave or 1/4 cup pitted dates (soaked 1 hour)
• 1 Tbs cold pressed olive oil
• 1/8 tsp cayenne (half ¼ tsp)
GOING GOING GO NE RAW • SNACK RECIPE
DIRECTIONS
First, without removing the stems, cut the kale leaves
so that each is about for inches in length. Save the
remaining pieces to juice.
Blend all the remaining ingredients on high till
smooth. Set aside.
Lay the kale leaves on unlined dehydrator sheets.
With a rubber spatula or spoon, spread a ¼ inch
thick coating of sauce on top of each piece.
Dehydrate for 18 hours at 105 degrees.
Enjoy as a delicious snack or addition to an entrée.
Serves about 4
THIS RECIPE TAKES JERKY TO A
WHOLE NEW LEVEL! BARBEQUE
LOVERS WILL ALSO AGREE THAT
THE SAUCE IS SWEET AND TANGY!
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GOING GOING GO NE RAW • SNACK RECIPE

CHEESY KALE CHIPS

By Chef Be*Live

INGREDIENTS DIRECTIONS
Chips Blend all ingredients for the sauce in a blender on high till
smooth and creamy. Pour the sauce over the kale and use
8 packed cups curly kale, or about 2 bunches, de-stemmed your hands to coat thoroughly and evenly. Spoon onto
and broken into bite-size pieces unlined dehydrator sheets and dehydrate for 18 hours at
105 degrees. Serve as a snack or salad topping.
First, prepare the kale and set aside in a large bowl.
Serves 2-4
Sauce
.
• 2 cups truly raw soaked cashews
(see appendix for soaking chart)
• 1/3 cup red bell pepper A CRUNCHY, SLIGHTLY SPICY AND
• 1 Tbs lime juice
SATISFYING SNACK YOU CAN TAKE
• ¼ cup sliced vine ripe tomatoes
• 1 ½ tsp Sea, Celtic or Himalayan salt
WITH YOU ANYWHERE OR USE TO TOP
• 1/8 tsp cayenne pepper (half ¼ tsp) YOUR FAVORITE SALAD.
• 2/3 cup water
• 3 Tbs nutritional yeast
• ½ tsp black pepper
• ¼ tsp apple cider vinegar/coconut vinegar

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 GOING GOING GO NE RAW • SNACK RECIPE
A SALTY, SLIGHTLY SPICY AND
SATISFYING SNACK.

CHILI RELLENO NORI SNACKS

By Chef Be*Live

INGREDIENTS
• 1/3 cup soaked almonds (see appendix for soaking chart)
• ½ cup soaked cashews (see appendix for soaking chart)
• ¼ cup Poblano green bell pepper or Anaheim pepper
• 1 Tbs lemon juice
• ¼ tsp cumin
• ½ tsp fine Sea, Celtic or Himalayan salt
• ¼ tsp onion flakes
• ¼ cup water
• 1 Tbs cold pressed olive oil
• ½ tsp apple cider vinegar/coconut vinegar
DIRECTIONS
Blend all ingredients on high in a blender till smooth and
creamy.
• 1 Nori sheet
Spread the topping over a piece of nori placed on a
dehydrator sheet and dehydrate at 105 degrees for several
hours or until the sauce darkens and becomes firmer, like
dried icing. Cut the sheet into neat triangles and serve as a
great snack.
Serves 1-2

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GOING GOING GO NE RAW • SNACK RECIPE
COCONUT RED PEPPER DIP
By Chef Be*Live

INGREDIENTS
• ¼ cup liquefied coconut oil
• 2 cups truly raw soaked cashews
(see appendix for soaking chart)
• 1 ¼ cup coarsely chopped red bell pepper
• 1 tsp Sea, Celtic or Himalayan salt
• ¼ tsp black pepper
• 1/4 tsp cumin
• 2 tsp olive oil
• 1 Tbs nutritional yeast
DIRECTIONS
Liquefy the coconut oil by placing it in a glass jar and
running hot water over it or by leaving the jar in an
active dehydrator. The water method is faster.
To prepare the dip, blend all ingredients on high in a
blender till smooth and creamy. Best served with
cucumber chips, though any vegetables can be used.
Serves 4-6

THIS IS A CREAMY DIP BEST SERVED WITH CUCUMBER

CHIPS TO ACCENT THE DISTINCT AND DELICIOUS FLAVOR
OF THE RED PEPPER.

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 GOING GOING GO NE RAW • SNACK RECIPE
ENJOY THE RAW GOODNESS WITH
ALL THE FLAVOR OF MOM’S
TAPIOCA PUDDING.

COCONUT TAPIOCA PUDDING

By Chef Be*Live

INGREDIENTS
• 1/2 cup chia seeds, just covered with water and soaked
till all water is absorbed, usually about 15 minutes
• 4 cups young coconut meat
• 1 cup coconut water
• 3 Tbs agave or maple syrup
or 1/3 cup pitted dates (soaked 1 hour)
• 1/4 tsp Bright Earth ground vanilla or 1/2 tsp vanilla
extract

DIRECTIONS
Stir the chia seeds. Set aside. Blend all ingredients except
the chia seeds until the mixture takes on a silky, pudding-
like consistency. Add the seeds and pulse five times.

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GOING GOING GO NE RAW • SNACK RECIPE

PERFECT FOR
PARTIES, GET-
TOGETHERS,
OR AS A
SNACK. SO
CREAMY,
YOUR FRIENDS
WILL NEVER
BELIEVE IT’S
DAIRY-FREE!

GREEN ONION DIP WITH CARROT

CHIPS
By Chef Be*Live

INGREDIENTS
• ¼ cup warmed coconut oil
• 2 ½ cups truly raw soaked cashews
(see appendix for soaking chart)
• ¾ cup water
• 1 Tbs and 1 tsp onion flakes
• 1 ½ tsp fine Celtic, Sea or Himalayan salt
• 2 tsp cold pressed olive oil
• ½ tsp black pepper
• 1 tsp agave
• ½ tsp apple cider vinegar/coconut vinegar
• 1 tsp nutritional yeast
• 1 Tbs chopped chives
• 1 cup finely chopped scallions/green onions
DIRECTIONS
First, warm up the coconut oil. The easiest method is to
spoon the oil into a glass jar and seal it, then place under
hot running water. Other possibilities are to use a double-
boiler or place the oil in a cup inside the dehydrator, which
is the most time-consuming method. Set melted oil aside.
Blend all the ingredients, except the chopped scallions,
until the dip is smooth and creamy.
Next add chopped scallions into blender and pulse 6 times.
Chill the dip for an hour to allow it to set and thicken, then
serve with carrot chips. Garnish with chives or sliced
scallions.
For Chips, slice carrots at an angle into “chips” with a
mandoline or knife.
Serves 4-6

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 GOING GOING GO NE RAW • SNACK RECIPE
HUMMUS
By Chef Be*Live

INGREDIENTS
• 1 cup soaked garbanzos/chickpeas
(see appendix for soaking chart)
• 1 cup peeled and sliced zucchini, or
about 1 ½ medium-sized zucchini
DIRECTIONS
Blend all ingredients thoroughly in the food processor,
shaking occasionally with a firm grip on the top and
base and alternately scraping down the sides. Once the
mixture is uniform, transfer to the blender and blend
until very smooth.

• 1 cup soaked white sesame seeds Serve with vegetable chips, on top of a salad, or as a
(see appendix for soaking chart) condiment on burgers and sandwiches.

• ¼ cup olive oil

• 3 Tbs lemon juice, or about 1 lemon

• 1 ¼ tsp cumin

• 1 ¾ tsp paprika

• 1 ½ tsp apple cider vinegar/coconut vinegar

• 1 ¾ tsp Sea, Celtic or Himalayan salt

• ¾ tsp black pepper

• 1 tsp garlic flakes

• 1 tsp coarsely chopped fresh garlic

A CREAMY RAW VERSION OF THE ORIGINAL THAT YOU AND

YOUR FAMILY WON’T BE ABLE TO GET ENOUGH OF.

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GOING GOING GO NE RAW • SNACK RECIPE

MOLE NORI TREATS

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 ½ cups soaked truly raw cashews In a blender, combine all the sauce ingredients and
(see appendix for soaking chart) blend on medium-high, using the plunger as
necessary. Blend till the mixture resembles
• 1/3 cup soaked almonds chocolate pudding. Set aside.
(see appendix for soaking chart)
• ¼ cup water Cut the nori sheets on the creases into one large
and two small rectangles that will all fit on an
• ¾ tsp cumin unlined dehydrator sheet. Place them shiny side
• 1/8 tsp cayenne down and spread the mole in a thick, even layer.
Use a small spatula and be careful not to rip the
• 1 tsp garlic flakes sheets.
• ½ tsp onion powder
• 3 Nori sheets
• 1 ½ tsp fine Sea, Celtic or Himalayan salt
• ½ tsp black pepper Dehydrate at 105 for up to 24 hours or until the
• ¼ cup agave desired firmness is achieved. Cut into small
triangles and serve as a snack or to accompany a
• 3 Tbs cacao
Mexican style dish such as Macho Nacho’s,
Tostada or Taco Salad.

Serves 2-4

A WONDERFUL MEXICAN VERSION OF A SALTY RAW SNACK.

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 GOING GOING GO NE RAW • SNACK RECIPE
CHILI
By Chef Be*Live

INGREDIENTS
Sour Cream
SPICY AND SO MEATY, YOU’LL
• ½ cup young coconut meat THINK YOU’RE IN TEXAS!
• ½ cup truly raw soaked cashews
(see appendix for soaking chart)
• 1 tsp probiotic powder
• 1 tsp lemon juice
• ¼ tsp fine Celtic, Sea or Himalayan salt
• ¼ cup water
“Beef ”
DIRECTIONS
First, make the sour cream as it must be prepared in
• 1 cup soaked sunflower seeds advance. Blend all ingredients in a blender on high till
(see appendix for soaking chart) smooth. Set aside in a bowl. Allow at least six hours for the
• 1 cups sun dried tomatoes soaked in 3/4 cup water for 1 mixture to culture. Placing the sour cream in a warm
hour place, such as on top of an active dehydrator, can expedite
the process.
• ½ tsp black pepper
• ½ tsp smoked paprika Combine the “beef ” ingredients in a food processor and
pulse 10 times then stir well and repeat three times.
• 1 Tbs fresh minced garlic
• 1 Tbs dried onion flakes Add remaining ingredients then pulse 5 more times. This
should resemble ground beef.
• ½ tsp smoked paprika
• ½ tsp garlic powder In the blender, pulse all ingredients for the sauce 8 times,
then add mixture to the mixing bowl with the “beef ” and
• 1 ½ tsp fine Celtic, Sea or Himalayan salt
stir well.
Sauce
1 ½ cup cherry tomatoes Next, prepare the vegetables and add them to the sauce
and beef. Mix well.
• 2 Tbs fresh red onion
The chili can be warmed in the dehydrator, or served
• ½ tsp black pepper
immediately. Garnish with a dollop of coconut sour
• ½ tsp smoked paprika cream.
• 2 tsp dried minced onion
• 1 tsp fine Himalayan salt
• 1 Tbs cold pressed olive oil
• ¼ tsp cayenne (optional)
• ¼ tsp ground chipotle pepper
Vegetables
• 1 ¼ cup cubed mushrooms, Portobello preferred
• ¼ cup fresh corn (optional)
• 1/3 cup chopped red onion
• ¼ cup chopped tomatoes
• ¼ cup agave or 1/2 cup pitted dates

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GOING GOING GO NE RAW • SOUP RECIPE

CREAM OF BROCCOLI SOUP

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups chopped broccoli stalks Blend all ingredients on high till smooth. Serve
immediately or chill.
• 5 cups water
• Soup First, prepare the stock by blending the water and
broccoli stalks in a blender until thoroughly mixed.
• 1 ¼ cups truly raw soaked cashews
With a nut bag or fine mesh cheesecloth, strain the
(see appendix for soaking chart)
mixture over a large bowl to collect the liquid. Discard
Stock the pulp and return the stock to the blender.
• 2 tsp fine Sea, Celtic or Himalayan salt Add the cashews to the stock and blend in a blender
• ¾ tsp black pepper until smooth. Add the seasonings and continue
blending. Last, add the chopped florets and pulse on
• ¼ tsp onion powder high five times. Serve at room temperature and
• 1/8 tsp garlic powder (half ¼ tsp) accompany with a salad or vegetable dish.
• 1 Tbs nutritional yeast
• 1 tsp olive oil
• 1 tsp dried rosemary
• 1/3 cup broccoli florets

LIGHT YET
CREAMY, YOU’LL
FIND YOURSELF
GULPING THIS
SOUP DOWN
AND THEN
LICKING THE
BOWL!

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 GOING GOING GO NE RAW • SOUP RECIPE
A LIGHT,
REFRESHING,
AND SLIGHTLY
CREAMY SOUP
WITH A PERFECT
BALANCE OF
FLAVORS.

CREAM OF CELERY SOUP

By Chef Be*Live

INGREDIENTS
• 4 cups coarsely chopped celery
• 5 cups water
• 1 ½ cups truly raw soaked cashews
(see appendix for soaking chart)
• 2 ¾ tsp fine Sea, Celtic, or Himalayan salt
• 1 Tbs and 2 tsp dried parsley
• 1 ¼ tsp black pepper
• 1 ¼ tsp garlic flakes
• 1 ½ tsp onion flakes
• 1 Tbs olive oil
• 1 Tbs nutritional yeast
DIRECTIONS
Blend the water and celery on high till smooth. Pour the
resulting juice through a nut bag or fine mesh cheesecloth
and strain the juice into a large bowl. Squeeze out as much
of the fluid as possible till only pulp is left in the bag. Then
pour the broth back into the blender.
Add the second set of ingredients to the blender as well
and blend on high till smooth, varying the speed
occasionally so as to prevent the blender’s temperature
from getting too high. Once ready, skim off the foam from
the soup. Serve chilled, at room temperature, or warmed in
the dehydrator. Garnish with parsley, a drizzle of olive oil,
and/or slices of avocado if desired.
Serves 4

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GOING GOING GO NE RAW • SOUP RECIPE

AN AMAZING
COMBINATION OF
SWEETNESS AND A
TOUCH OF SPICE,
THIS DISH IS
IRRESISTIBLE, NOT
TO MENTION
GORGEOUS!

FRUIT GAZPACHO
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 cup cubed pineapple, about ¼ pineapple First, prepare the jicama, cucumber, tomato, and
• 1 cup cubed jicama, about ¼ jicama mango. Place in a bowl and mix. Then add the minced
• 1 cup cubed mango, about ¾ large mango onion and cilantro. Toss. Add the chopped dates and
• 1 cup peeled and quartered cucumber, about 1 pineapple and toss again. Set aside.
cucumber
• ½ cup finely chopped cilantro To prepare the broth, blend the lime and orange juice,
• ¾ cup diced yellow onion pineapple, vinegar, salt, and agave first. Blend till
• 1 cup diced tomatoes, about 2 tomatoes smooth, starting at a low setting and gradually increasing
• ½ cup or about 6 dates, packed the speed until smooth. Then add the cilantro, tomatoes,
jalapeño, and onion. Pulse three times or until the soup
contains fine but visible particles of cilantro and tomato.
Broth Finally, pour the broth over the fruit mixture and stir
• 2 Tbs lime juice slightly. Chill or serve immediately.
• ¾ cup orange juice
• 1 cup tomatoes, coarsely chopped, about 2 tomatoes
• 3 Tbs agave
• ½ cup cilantro
• 1 tsp jalapeño
• ¼ cup pineapple
• 3 Tbs yellow onion
• ½ tsp apple cider vinegar/coconut vinegar
• 2 tsp salt
• 1 ½ cups water

80
 GOING GOING GO NE RAW • SOUP RECIPE
IF YOU LOVE
GUACAMOLE, YOU”LL
LOVE THIS SOUP!

GUACAMOLE SOUP
By Chef Be*Live

INGREDIENTS & DIRECTIONS

Mix following ingredients well on high in blender until Add these ingredients to the mixing bowl with soup and
smooth. stir well.

• 2 cups water • 1/3 cup finely chopped cilantro

• 2 cups avocado • 1 cup chopped tomatoes
• ¼ cup cilantro
• 1 tsp minced fresh garlic Best served immediately.
• 2 ½ tsp fine Sea, Celtic or Himalayan salt
Serves 2-3
• 1 tsp cumin
• ¾ tsp black pepper
• 1 tsp onion flakes
• ¼ tsp cayenne
• 2 Tbs lemon juice

Prepare and set aside in a mixing bowl while preparing

final ingredients.

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GOING GOING GO NE RAW • SOUP RECIPE

THAI CURRY SOUP

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 3 ¼ cups young coconut meat, coarsely chopped First, open the coconuts to remove the meat. The water
can be saved for other recipes or enjoyed as a refreshing
• ½ cup truly raw soaked cashews beverage. To open, shave around the top with a serrated
(see appendix for soaking chart) knife till you reach the bulb inside. Pop it open with the
• 2 1/2 cups coconut water knife. Use a rubber spatula to pry out the meat by
inserting it at the rim and working it in a circle all the
• 2 ¾ tsp curry powder way around the top, turning your wrist as you go.
• ¼ tsp coriander Another option to remove the meat is to cut the coconut
in half with a cleaver. Either way, be sure to remove any
• 1 ½ tsp Sea, Celtic or Himalayan salt splinters of the husk from the meat. Remove the meat
• 3 Tbs agave and coarsely chop.
• 1/8 tsp cayenne (half ¼)
Add all the ingredients together in the blender and blend
• ¼ tsp garlic flakes on medium to high speed until smooth and uniform in
• ¼ tsp apple cider vinegar/coconut vinegar color. Serve chilled, at room temperature or warmed in
the dehydrator at 105 degrees. This soup is lovely by
• a pinch tumeric itself or with a salad.
• ½ tsp olive oil

A CREAMY AND
SPICY MIX NO
ONE CAN
RESIST!

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TOMATO CORN CHOWDER
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups fresh corn Blend all ingredients in a blender on high till creamy. The
seasoning should remain visible and the soup will be beige
• ½ sheet nori ripped into pieces
in color.
• ½ cup chopped fresh tomatoes
• 1 Tbs fresh thyme
• ¾ cup corn
• 2 cups water
• ½ tsp Celtic, Sea or Himalayan salt
• 1 ½ tsp Sea, Celtic or Himalayan salt
• ¼ tsp black pepper (half ¼ tsp)
• ¾ tsp black pepper
• 1 ½ tsp lemon juice Pulse 10 times so the soup remains chunky but mixed well.
• 2 tsp nutritional yeast
• 1 tsp olive oil • ¼ tsp Celtic, Sea or Himalayan salt
• ½ cup fresh corn

Pulse just 5 times. Serve at room temperature, chilled, or

warmed in the dehydrator.

A HEARTY, TOMATO-Y AND, (BEST OF ALL!) RAW VERSION OF

A NEW ENGLAND CLASSIC.

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GOING GOING GO NE RAW • SALAD RECIPE

THE SESAME OIL

IS A KEY
INGREDIENT
THAT GIVES THIS
DISH A
DELICIOUS
TOUCH OF
SWEETNESS
THAT’S
REMINISCENT OF
ASIAN-STYLE
CUISINE.

BROCCOLI SESAME SALAD

By Chef Be*Live

INGREDIENTS Sesame Seasoning

• 4 cups broccoli, cut into bite-size pieces • 2 Tbs sesame seeds

• 1 cup chopped vine ripe tomatoes
• ¼ tsp fine Sea, Celtic or Himalayan salt
Dressing
• 2 Tbs olive oil
• 1 Tbs apple cider vinegar/coconut vinegar
• 1/3 cup toasted sesame oil
• 2 tsp sesame seeds
• 1/8 tsp garlic powder
• 1/4 tsp onion flakes
• 1/2 tsp fine Sea, Celtic or Himalayan salt
• 2 Tbs nutritional yeast
• ¼ tsp fine Sea, Celtic or Himalayan salt
DIRECTIONS
Prepare the broccoli and set aside in a large bowl. Blend
all ingredients for the dressing on high until smooth. Set
aside and grind the ingredients for the sesame seasoning
in a coffee grinder. Finally, combine all ingredients in a
large bowl, adding the tomato and salt. Chill or serve
immediately.
Serves 2

• ¼ tsp dried basil

• ¼ tsp lemon pepper
• ¼ cup water

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 GOING GOING GO NE RAW • SALAD RECIPE
IT’S AMAZING
WHAT
CRANBERRIES
CAN DO! THIS
SALAD IS A
CREAMY, FILLING
AND SURPRISING
COMBINATION OF
TASTES AND
COLORS.
BROCCOLI NEVER
LOOKED SO
GOOD.

BROCCOLI CRANBERRY SALAD

By Chef Be*Live

INGREDIENTS
• 1 cup thawed frozen cranberries or fresh
• 1 large head of broccoli
• ¼ cup minced red onion
• 1 cup chopped broccoli stems optional
Dressing
• ¾ cup truly raw soaked cashews
(see appendix for soaking chart)
• ¼ tsp black pepper
• 1 tsp fine Sea, Celtic, or Himalayan salt
• 1 Tbs apple cider vinegar/coconut vinegar
• ¼ cup agave
• ¼ cup thawed frozen cranberries or fresh
• 1/8 cup water (half ¼ cup)
• 1 tsp nutritional yeast
• 2 Tbs olive oil
DIRECTIONS
Chop the broccoli into bite-size pieces and set aside in a
large bowl along with the cranberries and red onion. If
desired, include the broccoli stems.
In a blender, mix the dressing by blending all the
ingredients except the olive oil on a low setting, adding the
water as the mixture blends. Once smooth, carefully drizzle
the olive oil while the blender is running on low and blend
till the mixture thickens. Pour over the salad, toss and serve.
This dish nicely accompanies sandwiches, burgers, soups,
or is great by itself !
Serves 3

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GOING GOING GO NE RAW • SALAD RECIPE

CAESAR SALAD
By Chef Be*Live

INGREDIENTS DIRECTIONS
Mixing Bowl Prepare the vegetables and set aside in a large bowl.
• 4 cups Romaine, chopped into 2x2 inch pieces Next, blend all ingredients for the dressing on high in a
blender, using the plunger as needed, till smooth and
• 3 Tbs chopped cured black olives creamy. Pour into the mixing bowl and toss well. Serve
• ½ cup halved cherry tomatoes immediately.

This salad goes beautifully with an Italian pasta dish or

Dressing soup.
• ¾ cup truly raw soaked cashews Serves 2-4
(see appendix for soaking chart)
• 1 ½ tsp nori water (water used to soak a 1 piece of
nori for 1 hour at the most)
• 1 ½ tsp fresh chopped garlic
• 2 Tbs cold pressed olive oil
• 1 tsp apple cider vinegar/coconut vinegar
• 1 Tbs lemon juice
• ½ tsp black pepper
• 3 Tbs water
• 1 ½ tsp nutritional yeast
• 1 1/8 (half ¼ tsp) tsp fine Sea, Celtic or Himalayan
salt

AN IDEAL RECIPE FOR THOSE WHO LOVE CAESAR

DRESSING BUT NOT ALL THE FAT. THE NORI AND BLACK
OLIVES ARE EXCELLENT SUBSTITUTES FOR THAT SALTY-FISH
ANCHOVY FLAVOR.

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 GOING GOING GO NE RAW • SALAD RECIPE
A LIGHT, TANGY DISH
FOR THOSE FORMER
SEAFOOD-LOVERS!

COCONUT CEVICHE
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 cup dry dulse First, put the dulse in a bowl with ½ cup water.
• 4 cups julienned young coconut, or about 4 coconuts While it soaks, cut open the coconuts and pour the water
• 2 cups cubed cucumber, or about 2 cucumbers into a large bowl. Open the coconuts by making four cuts
on the top of the coconut, creating a little “door” you can
• 2 diced tomatoes remove so that the water does not spill. The meat can be
• 2 ½ Tbs minced (very finely chopped) fresh jalapeño removed through this opening, or cut the coconut in half
for easier access. Meanwhile, store the coconut water in a
• 1 cup chopped cilantro large glass jar and refrigerate to drink later or for other
• 1/3 cup lime juice recipes. Then, julienne the coconut meat.
• 1 Tbs lemon juice Mix the coconut slivers in a large bowl with the cilantro,
• ¼ tsp black pepper jalapeño, and vegetables. Add the dulse and lime juice,
then sprinkle the salt in a little bit at a time, tossing the
• 2 tsp fine Sea, Celtic or Himalayan salt mixture each time. Add the olive oil, vinegar, garlic, onion,
• 1 Tbs olive oil lemon juice, and agave. Toss again and serve. Garnish with
cilantro if desired.
• 2 Tbs apple cider vinegar/coconut vinegar
• 1 tsp garlic flakes Serves 2-4
• 2 tsp onion flakes
• 2 Tbs agave

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GOING GOING GO NE RAW • SALAD RECIPE
A RICH,
VELVETY
DRESSING THAT
MAKES ANY
SALAD A
SATISFYING
AND
FULFILLING
DISH.

CREAMY ITALIAN DRESSING

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 tsp finely chopped garlic Blend all ingredients in a blender except the olive oil.
While the blender is running, slowly add the olive oil to
• 1 cup truly raw soaked cashews emulsify (thicken). Serve with your favorite salad.
(see appendix for soaking chart)
• 1/3 cup water
• 2 tsp apple cider vinegar/coconut vinegar
• 1 tsp dried basil
• 1 tsp dried oregano
• ¼ tsp dried thyme
• ¼ tsp dried rosemary
• 1 tsp onion flakes
• ¾ tsp fine Sea, Celtic or Himalayan salt
• 1/8 tsp black pepper
• 1 Tbs agave
• 2 Tbs olive oil

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 GOING GOING GO NE RAW • SALAD RECIPE
GREEN GODDESS DRESSING
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 3 nori sheets First, soak 3 sheets of nori in 1 Cup of water for 1 hour.
• ½ cup truly raw soaked cashews Blend all remaining ingredients in a blender on high speed
(see appendix for soaking chart) till smooth and uniformly green.
• ¼ cup nori water
Lastly, at low speed, add olive oil slowly. This helps to
• 2 Tbs lemon juice emulsify the dressing.
• 2 tsp apple cider vinegar/coconut vinegar
• ½ tsp black pepper
• ½ tsp onion flakes
• 1 tsp fine Sea, Celtic or Himalayan salt
• ¼ cup chopped scallions
• 1 Tbs chopped chives
BODACIOUS AND SALTY, WITH A
• 1 Tbs agave TOUCH OF SWEET: DOESN’T THAT SAY
• ¼ cup fresh parsley “GODDESS” TO YOU?
• 2 T water
• 2 Tbs olive oil

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GOING GOING GO NE RAW • SALAD RECIPE
NOT-CHICKEN SALAD
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 cup truly raw soaked cashews First, blend all ingredients in a food processor, pulsing
(see appendix for soaking chart) 20 times. The mixture should be chunky, not pate-like.
• ¼ cup water Next, add the second set of ingredients to the first
• ¼ tsp cumin mixture in food processor and pulse 5 more times. Then
mix with a spoon or spatula and pulse 10 more times.
• ¼ tsp ground celery seed Set aside.
• ¼ tsp ground mustard powder
Add both mixtures together in a large bowl and stir till
• ½ tsp Sea, Celtic or Himalayan salt thoroughly mixed.
• ½ tsp apple cider vinegar or coconut vinegar
Serve on pieces of Romaine lettuce, removing the thick
• ¼ tsp garlic powder
bottom bitter portion of the leaf first. Alternatively, add
• ¼ tsp dried minced onion to a salad or serve on zucchini bread.
• ¼ tsp black pepper
Serves 2-3
• ½ tsp dried dill
Second Set
• ¼ tsp dried dill
• ½ cup chopped scallions (green onion)
• ½ cup chopped ripe tomatoes or sliced cherry
tomatoes
• 1 cup chopped celery
• ½ tsp ground celery seed
• 2 Tbs agave
• ¼ tsp ground mustard powder
• ¼ tsp Sea, Celtic or Himalayan salt

A FANTASTIC DISH
THAT HAS SO MUCH
FLAVOR, IT’S UNFAIR
TO CALL IT A
SUBSTITUTE.
CHICKEN IS THE
SUBSTITUTE FOR
THIS SALAD!

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 GOING GOING GO NE RAW • SALAD RECIPE
NOT-EGG SALAD
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups cubed young coconut meat, or about 2 coconuts * First, open the coconuts to remove the meat. The water
can be saved for other recipes or enjoyed as a refreshing
Salad beverage. To open, shave around the top with a serrated
knife till you reach the bulb inside. Pop it open with the
• ½ tsp dried dill knife. Use a rubber spatula to pry out the meat by inserting
• 1 cup diced red bell pepper it at the rim and working it in a circle all the way around
the top, turning your wrist as you go. Another option to
• 1 cup finely chopped celery remove the meat is to cut the coconut in half with a
• 2 Tbs finely chopped chives cleaver. Either way, be sure to remove any splinters of the
husk from the meat. Then, slice it into cubes and place
• 2 Tbs minced red onion them in a medium-sized bowl.
• 1 head Romaine, or a package of Romaine leaves
Add the bell pepper, celery, chives, dill and red onion.
Sauce
• 1 cup truly raw soaked cashews Next, make the sauce by blending all the ingredients in a
(see appendix for soaking chart) blender until smooth and creamy, scraping down the sides
as necessary.
• 1/8 tsp turmeric (half ¼ tsp)
• ¼ tsp annatto seeds, ground in a spice/coffee grinder Toss the coconut mixture, then coat it with the sauce and
toss again. Stir in the black Indian salt if using. Serve on
• 1 ½ tsp fine Celtic, Sea or Himalayan salt leaves of Romaine as “boats.” They’re great by themselves
• ½ tsp black pepper but can also accompany soup or salad.
• ¼ tsp paprika Serves 2
• ¾ tsp ground mustard
• ½ tsp dried dill * The amount of meat varies from coconut to coconut. To
• 1 Tbs lemon juice, or about ½ lemon be safe, buy one or two extra.
• ½ cup water
• 1 tsp apple cider vinegar/coconut vinegar

THIS SALAD ACTUALLY

RESEMBLES THE ORIGINAL
NOT ONLY IN COLOR AND
TEXTURE BUT ALSO IN
FLAVOR, YET WITHOUT ALL
THE CHOLESTEROL! ADDING
INDIAN SALT WILL MAKE IT
ESPECIALLY “EGGY,” THOUGH
THE INGREDIENT IS
OPTIONAL. EITHER WAY, ONCE
YOU TRY THIS, YOU’LL NEVER
WANT TO EAT ANY OTHER
KIND.

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GOING GOING GO NE RAW • SALAD RECIPE

SQUASH FINOCCHIO SALAD

By Chef Be*Live

INGREDIENTS
Salad
• 4 cups crook neck squash, sliced and cut into four
pieces
• 1 cup halved cherry tomatoes
• 1/3 cup finely chopped fresh dill, or about ½ bunch
• 1 cup finely chopped fennel bulb
• 1 cup julienned red bell pepper, optional
• 1 cup julienned red bell pepper
DIRECTIONS
Combine the squash, tomatoes, dill and red bell pepper
in a bowl and set aside.
Whisk together the vinegar and agave, then add the salt
and fennel seed powder and to continue whisking. Next,
slowly add the olive oil while whisking vigorously so that
the dressing emulsifies (thickens). Lastly, add the fresh
dill and the black pepper.
Pour the dressing over the salad, toss, and add the fresh
fennel, if using. Then, add ½ tsp salt to the salad, toss
again, and serve.

Dressing Serves 4
• 3 Tbs apple cider vinegar/coconut vinegar
• 1 tsp ground fennel seed
• 1 tsp fine Sea, Celtic or Himalayan salt
• 1 Tbs and 2 tsp agave
A SATISFYING AND COLORFUL SALAD
• 2 Tbs olive oil THAT NICELY ACCOMPANIES RAW
• 1 tsp fresh dill NOODLES, RICE DISHES, OR SOUP.
• 1/8 tsp black pepper

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A DELICIOUSLY
HEARTY AND
CINNAMON-Y WAY TO
START THE DAY!

APPLE CINNAMON GRANOLA

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 1 cup buckwheat crunchies, soaked 8 hours and Pulse the almonds then add the dates, cinnamon, apples,
dehydrated till completely dry and crunchy, about 18 agave and salt. Pulse twenty more times and mix well,
hours scraping down the sides of the vessel. Pulse fifteen
additional times.
• 3 cups almonds, pulsed 30 times in a food processor
• 1 ¼ cup dates In a large bowl, mix the buckwheat crunchies with the
apple mixture. Combine well and spread onto an unlined
• 1 tsp cinnamon dehydrator sheet. Spread the cereal evenly using a spatula.
• 2 cups coarsely chopped green apple Dehydrate at 105 degrees for about 24 hours or until
crunchy.
• 1 Tbs agave
• ¼ tsp salt

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BLUEBERRY GRANOLA
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 cups buckwheat crunchies, soaked 8 hours and First, pulse the almonds. Then, add the hemp if using
dehydrated till completely dry and crunchy, about 18 and pulse ten more times. Stir the mixture while still in
hours the food processor and scrape down the sides of the
vessel. Add the dates and pulse fifteen more times. Mix
• 2 cups almonds, ground in the food processor by and scrape down again. Add the salt and vanilla then
pulsing 15-20 times into small bits pulse ten more times. Stir the mixture and scrape down
• 1 ½ cups dates the sides of the vessel. Finally, add the blueberries and
agave. Pulse twenty times.
• ¼ tsp salt
• 1 tsp vanilla powder In a large bowl, mix the buckwheat crunchies with the
blueberry mixture. Combine well and spread onto an
• 2 cups fresh or frozen blueberries, thawed unlined dehydrator sheet. Spread the cereal evenly and
• 1 Tbs agave use a spatula to dig small rows, like furrows in a garden.
This ensures the granola will dry more evenly and will
• ½ cup hemp seeds (optional) avoid big clumps. Dehydrate at 105 degrees for about 24
hours or until crunchy.

Serves 4-6

A CRUNCHY, SWEET-BUT-NOT-TOO-SWEET CEREAL

WITH A KISS OF BLUEBERRY.

94
BURGERS
NOURISHING AND MEAT-LIKES, THESE BURGERS
PROVIDE AND GUILT AND CRUELTY-FREE
By Chef Be*Live ALTERNATIVE TO THE TRADITIONAL VARIETY!
BURGER INGREDIENTS
• ½ cup soaked macadamia nuts (see soaking chart)
• 1/2 cup soaked cashews (see soaking chart)
• 1/2 cup soaked pecans (see soaking chart)
• ½ cup soaked walnuts (see soaking chart)
• 2 Tbs and 1 ½ tsp water
• ¾ tsp fresh rosemary
• ¾ tsp dried tarragon
• ½ tsp smoked paprika
• ½ tsp fine Sea, Celtic or Himalayan salt
• 1/8 tsp black pepper
BREAD INGREDIENTS
• 4 cups peeled zucchini, cut into half moons, about 4
zucchini
• ½ cup almond flour (see recipe)
• 1 Tbs cold pressed olive oil
• 1 tsp fine Sea, Celtic or Himalayan salt
• ¼ cup water
• ¼ cup flax meal (golden flax ground in a coffee grinder)
• 1 tsp psyllium husk
BREAD DIRECTIONS
Combine all ingredients except the almond flour and flax
meal in the food processor, scraping down the sides
occasionally. Once evenly mixed, add the almond flour and
flax meal and process till smooth. Then spread the batter
between ¼ and ½ inch thick onto a ParaFlexx-lined sheet.
Dehydrate at 105 for 5 hours, then flip the bread over and
dehydrate for another 5 hours.
MAYO INGREDIENTS
• 1 cup young coconut meat
• ¼ cup liquefied coconut oil
• ½ tsp fine Sea, Celtic or Himlayan salt
• ½ cup soaked cashews (see soaking chart)
• ¼ cup water
MAYO DIRECTIONS
Blend all ingredients on high in a blender, using the
plunger to ensure proper mixing. Blend till smooth and
creamy. Mayo will last up to one week in the fridge.
GOING GOING GO NE RAW • ENTRÉE RECIPE
BURGER DIRECTIONS
In the food processor, combine all ingredients and process,
occasionally gripping the processor by the top and base
and shaking vigorously, until the mixture takes on a thick,
pate-like texture. Then, take the batter into your hands
and roll it into balls. Flatten them on a ParaFlexx-lined
sheet to achieve regular hamburger-sized patties.
Dehydrate at 105 degrees and flip after 3 hours, removing
the ParaFlexx. Dehydrate an additional 3 hours, or until
the burgers are firm yet still soft. Serve on zucchini bread
or a leaf of butterleaf lettuce with ketchup, mayo,
mustard, and/or any other toppings. Serve with a salad or
carrot “chips” and dip for a summer barbeque-like meal.
KETCHUP INGREDIENTS
• ½ cup fresh vine ripe tomatoes, or about ½ a tomato
• ½ cup sundried tomatoes soaked in ½ cup water for 1
hour, drained well
• 1/3 cup pitted dates
• ½ tsp paprika
• 3 tsp apple cider vinegar/coconut vinegar
• 1 ¼ tsp fine Sea, Celtic or Himalayan salt
• ¾ cup water
KETCHUP DIRECTIONS
Blend all ingredients on high in a blender, shaking the
vessel occasionally to ensure thorough mixing. Scrape
down the sides as necessary. The ketchup will last up to
one week in the fridge.
MUSTARD INGREDIENTS
• 1 1/3 cup soaked cashews (see soaking chart)
• ¼ cup liquefied coconut oil
• 1/3 cup water
• ¼ cup agave
• 1 ¼ tsp fine Sea, Celtic or Himalayan salt
• 1 Tbs mustard powder
• 1 Tbs apple cider vinegar/coconut vinegar
• ¼ tsp tumeric for color
MUSTARD DIRECTIONS
Blend all ingredients on high in a blender until smooth.
Mustard will last up to one week in the fridge.
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BBQ SAUCE WITH PASTA

MEATBALLS
By Chef Be*Live

INGREDIENTS DIRECTIONS
2 (12 oz) packages of kelp noodles To soften the kelp noodles, fill a large mixing bowl with
water and add 1 Tbs of lemon juice or 1 tsp Apple
Spicy Meatballs Cider/coconut vinegar, and 1 tsp fine Sea, Celtic OR
• 1 cup soaked pumpkin seeds Himalayan salt. Allow them to soak in the water for
(see appendix for soaking chart) about an hour, checking them occasionally to see if
• 1 cup soaked sunflower seeds they’ve softened.
(see appendix for soaking chart)
Once the noodles have softened, drain the water and
• 2 cups soaked sundried tomatoes, soaked 2-4 hours massage the noodles for a few minutes, making sure to
• 1 tsp smoked paprika squeeze out the excess water. This is an important step in
order to avoid your sauce becoming watery when mixed
• 1 tsp black pepper with the noodles. Set aside.
• 2 tsp Sea, Celtic or Himalayan salt
To prepare the meatballs, blend all ingredients in a food
• 2 tsp garlic flakes processor, gripping the processor by the top and base to
• ½ tsp onion powder shake occasionally and ensure thorough mixing. Scrape
down the sides as needed. The mixture should be moist,
• ¼ tsp cayenne (optional, leave out if you do not want but not wet, and reddish in color. When ready, shape into
your meatballs to be spicy) balls and place on ParaFlexx-lined sheets. Dehydrate at
• 1 Tbs nutritional yeast 105 degrees overnight.
• 2 Tbs agave
Prepare the sauce by blending all ingredients on high in a
• 2 tsp apple cider vinegar/coconut vinegar blender till smooth. Pour over noodles and toss.
• 1 Tbs olive oil
To make the parmesan cheese, combine all ingredients in
Sauce a coffee grinder and grind till the mixture resembles dry
• 1 cup dates parmesan, a few seconds.
• ½ cup soaked sundried tomatoes
Serve 2-3 per person
• 1 ½ cups fresh vine ripe tomatoes
• 2 tsp Sea, Celtic or Himalayan salt
• ½ tsp black pepper
• 1 tsp smoked paprika
• 1 tsp onion flakes A SWEETLY SPICY RECIPE WITH VERY
• 1 tsp garlic flakes
“MEATY” MEATBALLS!
• ¼ cup water
• 1 Tbs agave
Garnish: Parmesan Cheese
• 1/3 cup pine nuts
• 1/8 tsp Sea, Celtic or Himalayan salt
• 2 tsp nutritional yeast
• 1/8 tsp black pepper

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 GOING GOING GO NE RAW • ENTRÉE RECIPE
THIS WOULD BE A
FANTASTIC, FILLING,
AND CREAMY DISH
REGARDLESS, BUT THE
TOUCH OF TRUFFLE
OIL IS WHAT MAKES IT
OUT OF THIS WORLD.
A MUST-TRY!

HERBAL TRUFFLE RISOTTO

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 ½ cups wild rice Place rice in the food processor and “score” it by
processing for 1 full minute. To get the rice to
Sauce “blossom,” transfer it to a large bowl and fill with
• 1 Tbs white truffle oil water, until rice is covered by about 2 inches. Allow to
soak for several hours (up to 12) or until grains begin
• 2 Tbs coarsely chopped red bell pepper to open and soften. Rice will still be somewhat firm
• 1 ¼ tsp fine Sea, Celtic or Himalayan salt and perhaps a bit chewy. Rinse and use immediately
or store in the fridge.
• 1 tsp fresh thyme
• 1 Tbs chive Prepare the sauce by blending all ingredients in a
blender until smooth and creamy. Set aside.
• ¾ cup water
• 1 ¾ cashews Next, mix the remaining ingredients in a large bowl.
Everything Else Add the sauce and mix well. Serve immediately or
store in the fridge.
• 4 cups bloomed rice
Makes a fantastic meal in and of itself.
• 1 Tbs nutritional yeast
• 1 ½ tsp black pepper Serves 2-4
• ½ cup chopped red bell pepper
• ½ cup halved cherry tomatoes
• ½ tsp finely chopped thyme
• ½ tsp finely chopped rosemary
• 1/8 tsp fine Sea, Celtic or Himalayan salt
(half ¼ tsp)
• 1 Tbs white truffle oil
• ¾ cup diced Crimini mushrooms (optional)
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MANGO GINGER NOODLES

By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 12 oz packages or 24 oz softened kelp noodles To soften the kelp noodles, fill a large pot with water and
add the juice of 1 lemon, 1 tsp Apple Cider/coconut
• 1 cup mango slivers vinegar, and 1 tsp Sea, Celtic or Himalayan salt. Warm
• ¼ cup julienned basil the water and use a food thermometer to make sure the
water does not exceed 120 degrees. While the water
• ½ cup chopped bok choy
heats, empty the kelp noodle package into a colander and
• 1 beet, golden preferred briefly run cold water over the kelp while breaking it into
smaller pieces with your hands. Once the water is hot,
turn off the burner and add the kelp noodles. Allow them
Sauce to soak in the water for about an hour, checking them
• 1 Tbs and 1 tsp diced fresh ginger occasionally to see if they’ve softened. Once softened, set
aside.
• ¼ tsp fresh garlic
• ½ tsp fine Sea, Celtic or Himalayan salt While waiting for the noodles, prepare the mango and
• 1 Tbs coconut aminos/Nama Shoyu vegetables. Grate the beets with a mandoline to produce
fine slivers and chop the bulbs of the bok choy and
• 2 tsp lemon juice discard the leaves, or save them for a salad. Roll up the
• 1 cup mango, fresh preferred or frozen and thawed basil leaves cigar-style and cut them in slivers with
vertical strokes. This is called “chiffon.” Set aside.
• 2 Tbs agave
• 2 dates Once the noodles have softened, drain the water and
massage the noodles for a few minutes, making sure to
• 1 ½ tsp vinegar squeeze out the excess water. This is an important step in
• 1/8 tsp black pepper (half ¼ tsp) order to avoid your sauce becoming watery when mixed
with the noodles. Set aside.
• ½ cup water
• 1 tsp olive oil Next, prepare the sauce by mixing all ingredients in the
blender on high, scraping down the sides or using the
plunger occasionally. Pour the sauce over the vegetables
and noodles in a large bowl and toss. If using red beets,
the noodles will turn pink. Serve immediately or store in
the fridge. The dish nicely accompanies a salad or soup
or can stand alone.

AN ASIAN-INSPIRED,
COLORFUL NOODLE DISH
WITH UNIQUE FLAVOR
COMBINATIONS.

98
 GOING GOING GO NE RAW • ENTRÉE RECIPE
MARINATED MUSHROOM
SANDWICH
By Chef Be*Live

THE TEXTURE OF THIS SANDWICH

IS HEARTY AND MEAT-LIKE.
WHETHER SERVED ON LETTUCE DIRECTIONS
OR ZUCCHINI BREAD, ADDING Put mushrooms in the marinade and place a plate or bowl
atop them to hold them down and ensure as much
CONDIMENTS MAKES THEM saturation as possible. Allow to marinate for 2 hours. If
desired, re-use the marinade to soak more mushrooms.
IRRESISTIBLE!
Then, place the mushrooms on a ParaFlexx-lined
dehydrator sheet. Dehydrate at 105 degrees for 1 ½ hours,
then flip. Continue dehydrating for another 1 ½ hours or
INGREDIENTS so, or until the desired dryness is achieved. Serve on
• 2 cups Portobellos, cut ¼ inch thick, or about 2 squares of zucchini bread and add mayo, mustard, tomato,
Portobellos avocado, red onion, or any other desired toppings/
condiments. Butter leaf lettuce can also be used as a quick
• leftover marinade from shish kebabs, strained and easy zucchini bread alternative.
• ½ tsp salt
Serves about 4
• 1/8 tsp pepper

MAYO INGREDIENTS MUSTARD INGREDIENTS

• 1 cup young coconut meat • 1 1/3 cup truly raw soaked cashews
(see appendix for soaking chart)
• ¼ cup liquefied coconut oil
• ½ tsp fine Sea, Celtic or Himlayan salt • ¼ cup liquefied coconut oil

• ½ cup truly raw soaked cashews • 1/3 cup water

(see appendix for soaking chart)
• ¼ cup water
MAYO DIRECTIONS
Blend all ingredients on high in a blender, using the
plunger to ensure proper mixing. Blend till smooth and
creamy. Aioli will last up to one week in the fridge.
• ¼ cup agave
• 1 ¼ tsp fine Sea, Celtic or Himalayan salt
• 1 Tbs mustard powder
• 1 Tbs apple cider vinegar/coconut vinegar
• ¼ tsp tumeric for color
MUSTARD DIRECTIONS
Blend all ingredients on high in a blender until smooth.
Mustard will last up to one week in the fridge.

99
GOING GOING GO NE RAW • ENTRÉE RECIPE
AS IRRESISTIBLE AS
THEY ARE NICE TO
LOOK AT. SERVE AT
A PARTY OR
GATHERING AND
EVERYONE WILL
RAVE…WHILE THEY
LAST!

NACHOS
By Chef Be*Live
INGREDIENTS DIRECTIONS
Sour Cream Sour Cream
• ½ cup young coconut meat This recipe must be prepared in advance. Blend all
ingredients in a blender on high till smooth. Allow at
• ½ cup truly raw soaked cashews least 6 hours for the mixture to culture. Placing the sour
(see appendix for soaking chart) cream in a warm place, such as on top of an active
• 1 tsp probiotic powder dehydrator, can expedite the process.
• 1 tsp lemon juice
Meat
• ¼ tsp Celtic, Sea or Himalayan salt Combine all ingredients in the food processor. Lift the
• 4 Tbs water processor while it’s on, holding it firmly by the top and
base, and shake it a few times to ensure effective mixing.
Meat
Allow to blend until a ground beef-like look is achieved.
• 1 cup soaked pumpkin seeds (see soaking chart) Set aside.
• 1 cup sundried tomatoes, soaked 2-4 hours
Cheese
• ½ tsp apple cider vinegar/coconut vinegar
Blend all ingredients at medium speed in a blender. Use
• ¼ tsp black pepper the plunger as necessary and blend until smooth. Set
aside.
• 1 1/8 (half ¼ tsp) tsp Sea, Celtic or Himalayan salt
• 1/8 tsp cayenne (half ¼ tsp) Finally, peel the jicama and cut it into triangular blocks
resembling hard parmesan cheese. Using a mandoline,
• ¾ tsp cumin
shave the blocks into chips. To assemble the nachos,
• 1 ½ tsp lemon juice arrange the chips on a plate and spread on some of the
mock meat as a base, then the add the salsa and/or
Cheese
guacamole, if using. Top with the cheese and sour
• 1 cup truly raw soaked cashews (see soaking chart) cream, preferably drizzled from plastic condiment bottles
• 1/8 tsp cayenne (half ¼ tsp) for best visual results. Serve alone or with other raw
Mexican favorites like tostada.
• 1 tsp Sea, Celtic or Himalayan salt
• 1 tsp black pepper Serves 2-4
• 2 Tbs nutritional yeast
• ¼ cup water
• ¼ cup coarsely chopped red bell pepper
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PESTO PASTA
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 12 oz packages of kelp noodles, or 24 oz, softened To soften the kelp noodles, fill a large pot with water and
add the juice of 1 lemon, 1 tsp Apple Cider/coconut
• 4 cups sweated zucchini noodles, or about 4 medium- vinegar, and 1 tsp Sea, Celtic or Himalayan salt. Warm the
sized zucchini water and use a food thermometer to make sure the water
does not exceed 120 degrees. While the water heats, empty
Pesto Sauce the kelp noodle package into a colander and briefly run
• 1 ½ cup soaked walnuts cold water over the kelp while breaking them into smaller
pieces with your hands. Once the water is hot, turn off the
(see appendix for soaking chart) burner and add the kelp noodles. Allow them to soak in
• 1 Tbs pine nuts the water for about an hour, checking them occasionally to
see if they’ve softened.
• 1 cup fresh basil, packed
• ¾ cup water Once the noodles have softened, drain the water and
massage the noodles for a few minutes, making sure to
• 2 Tbs olive oil squeeze out the excess water. This is an important step in
order to avoid your sauce becoming watery when mixed
• 2 Tbs nutritional yeast with the noodles. Set aside.
• 1 tsp fresh coarsely chopped garlic
Meanwhile, sweat the zucchini noodles. Cut off each end
• 1 ½ tsp fine Sea, Celtic or Himalayan salt and peel the skin. Use a serrated peeler to make long, thin
• 1 Tbs lemon juice strips by running it lengthwise along the side of the
zucchini. If you don’t have such a peeler, use a regular one
• ½ tsp onion flakes to make fettuccine-style noodles. Place them in a large
bowl and sprinkle salt over the noodles, then mix with your
• ¼ tsp black pepper hands to evenly distribute the salt. Set aside and allow to
• ¼ tsp apple cider vinegar/coconut vinegar drain.
Parmesan Cheese After half an hour to an hour, strain the zucchini in a
• 1/3 cup pine nuts colander and massage the noodle, squeezing out the
moisture as firmly as possible without breaking the pasta.
• 1/8 tsp Sea, Celtic or Himalayan salt The noodles at this point will shrink from water loss.
• 2 tsp nutritional yeast
Pesto Sauce
• 1/8 tsp pepper
Combine all ingredients in the blender and gradually
increase the speed, mixing until smooth and creamy. Set
aside.

Parmesan Cheese

Combine all ingredients in a coffee grinder and grind till

the mixture resembles dry parmesan, a few seconds.

Finally, in a large bowl, toss the zucchini and kelp noodles

together, then add the pesto and toss again. Garnish with
pine nuts, parmesan “cheese” and cherry tomatoes, if
desired.

Serves 2-4

SO IRRESISTIBLY DELICIOUS, THE ONLY

WORD FOR THIS RECIPE IS “YUMTACULAR!”

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CHEESE PIZZA
By Chef Be*Live THOUGHT GOING RAW MEANT
GIVING UP THIS CLASSIC
CRUST INGREDIENTS & DIRECTIONS
• 2 cups flax seed, soaked in 3 cups of water for 1 ½ FAVORITE? THINK AGAIN! THIS IS A
hours
ZESTY AND CRUNCHY
• 1 ½ cups sliced tomatoes
ALTERNATIVE TO THE TRADITIONAL
• ¼ cup sundried tomatoes
• 1 ½ tsp fresh oregano VARIETY.
• 1 ½ tsp olive oil
• 1 Tbs agave
• 2 ½ tsp salt
• 3 Tbs fresh basil
• 1/8 tsp onion powder
SAUCE INGREDIENTS & DIRECTIONS
• ¼ tsp garlic flakes
• 1 ½ cups sliced fresh vine ripe tomatoes
First, allow the flax to soak. When adding the water to
the flax, make sure to stir for a few minutes and then • 1 ½ tsp sliced fresh garlic
occasionally during the soaking period. The flax will • ½ cup sundried tomatoes
become goopy, but should not completely liquefy. The
• 1 tsp salt
seeds should remain intact and all the water should be
absorbed. More water can be added if needed. Set aside. • 1 Tbs chopped fresh oregano
Meanwhile, blend all other ingredients on high in a • 1 Tbs chopped fresh basil
blender until uniform. When the flax is ready, add it to • 1 ½ Tbs agave
the tomato mixture in a large bowl and mix with a
• 1 Tbs olive oil
spatula.
• ½ tsp apple cider vinegar/coconut vinegar
Spread the dough onto ParaFlexx-lined sheets and shape
into large circles, about ¼ inch thick. Dehydrate for 5
hours at 105 degrees, then flip and dehydrate for 2 hours. Blend all ingredients on high in a blender till smooth and
Next, flip back to original side and add sauce and then thick. With a ladle, spread over your pizza crust, then top
cheeses. with pizza cheese.

WHITE CHEESE ORANGE CHEESE

INGREDIENTS & DIRECTIONS
• ¾ cup truly raw soaked cashews
(see appendix for soaking chart)
• ½ cup water
• ¼ tsp fine Sea, Celtic or Himalayan salt
Blend all ingredients on high in a blender till creamy.
Drizzle over pizza crust and sauce using a chef ’s
condiment bottle, or drip with a teaspoon.
INGREDIENTS & DIRECTIONS
• ¾ cup soaked cashews (see appendix chart)
• ½ tsp fine Sea, Celtic or Himalayan salt
• ¼ cup chopped red bell pepper
• 1 Tbs nutritional yeast
• 1/8 tsp black pepper (half ¼ tsp)
• ¼ cup water
Blend all ingredients on high in a blender till creamy.
Drizzle over pizza crust and sauce using a chef ’s
condiment bottle, or drip with a teaspoon, layering over
the white cheese.

Keep as is or add your favorite toppings and continue

dehydrating the pizza for another 8 hours at 105 degrees,
cut into slices and serve.
102 Serves 2-4
 GOING GOING GO NE RAW • ENTRÉE RECIPE
QUICK! AVOCADO SANDWICH
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 2 leaves of Romaine leaf lettuce Liquefy the coconut oil by placing it in a glass jar and
running hot water over it or by leaving the jar in an active
• 1 avocado dehydrator. The water method is faster. Set aside.
• 2 slices of vine ripe or plum tomato
Blend all aioli ingredients on high in a blender, using the
• aioli plunger to ensure proper mixing. Add liquefied coconut oil
• mustard optional towards the end of blending. Blend till smooth and creamy.
Aioli will last up to one week in the fridge.
• red onion optional
Blend all mustard ingredients on high in a blender until
smooth. Add liquefied coconut oil towards the end of
Aioli blending. Mustard will last up to one week in the fridge.
• 1 cup young coconut meat
Spread the mayo on the bottom Romaine lettuce leaf and
• ¼ cup liquefied coconut oil mustard on the top, or aioli on both if not using mustard.
• ½ tsp Sea, Celtic or Himlayan salt Fill the sandwich with avocado slices, tomato slices, and
onion, if using. Be sure to sprinkle salt and pepper on the
• ½ cup truly raw soaked cashews (see soaking chart)
tomato and avocado. Close with the top Romaine lettuce
• ¼ cup water leaf and enjoy.

Mustard
• 1 1/3 cup truly raw soaked cashews
(see appendix for soaking chart) SO DELICIOUS, YOU’LL MAKE IT EVEN
• ¼ cup liquefied coconut oil IF YOU’RE NOT IN A RUSH!
• 1/3 cup water
• ¼ cup agave
• 1 ¼ tsp Sea, Celtic or Himalayan salt
• 1 Tbs mustard powder
• 1 Tbs apple cider vinegar/coconut vinegar

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RAVIOLI
By Chef Be*Live

INGREDIENTS DIRECTIONS
Cheese First, prepare the cheese by processing all ingredients in
the food processor. Pause to scrape down the sides
• 2 cups truly raw soaked cashews occasionally, then continue until the mixture resembles
(see appendix for soaking chart) ricotta. Scrape into a bowl or glass container and set
• 1 tsp probiotic blend (NCP brand preferred) aside for 4 to 5 hours, depending on the air temperature.
The cheese will develop a slightly tangy flavor when it
• ¼ cup water or more if needed has fermented. Leaving it on or near an active
• ½ tsp fine Himalayan, Sea or Celtic salt dehydrator will cause it to ferment more quickly.
Pasta Next, peel and cut the ends off the zucchini. Use a
• 2-3 zucchini mandoline to cut very thin, moon-shaped slices. If not
thin enough, the slices will not properly fold to hold the
Sauce filling. If you do not have a mandoline, a peeler can be
• 1 ½ cups vine ripe tomatoes used. If you’re going to serve the ravioli immediately,
sweating the zucchini is not necessary but if you plan to
• ¼ cup green onions/scallions refrigerate and then serve the ravioli, sweating will
• ¼ cup sundried tomatoes, soaked 2-4 hours prevent the dish from filling up with water.
• ½ tsp onion flakes Meanwhile, prepare the sauce by blending all ingredients
• 2 tsp dried oregano on high in a blender till smooth. Set aside.
• 1 tsp dried basil To assemble the ravioli, use a teaspoon to smear about a
• 1 tsp fresh garlic ¼ tsp of cheese onto each slice of zucchini, then fold it
in half like a tiny taco. Place a drop of sauce on each just
• ½ tsp dried thyme before serving. Garnish if desired with parmesan
• 1 Tbs and 1 tsp mild pressed olive oil “cheese.”
• 1 Tbs and 2 tsp agave Combine all ingredients in a coffee grinder and grind till
• 1 ½ tsp fine Himalayan, Sea or Celtic salt the mixture resembles dry parmesan, a few seconds.
• Parmesan Cheese Serve alone or with a salad.
• 1/3 cup pine nuts
• 1/8 tsp (half ¼ tsp) fine Sea, Celtic or Himalayan salt
• 2 tsp nutritional yeast
• 1/8 tsp (half ¼ tsp) black pepper

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 GOING GOING GO NE RAW • ENTRÉE RECIPE
SCRUMPTIOUS,
SATISFYING, AND
COLORFUL! BE SURE TO
SAVE THE MARINADE TO
USE TO MAKE
MUSHROOM STEAK
SANDWICHES IF YOU’RE
ON THE GONE RAW
PLAN.

RAWTATOUILLE
By Chef Be*Live

INGREDIENTS DIRECTIONS
Vegetables Prepare the vegetables and place in a large bowl. Set
aside.
• 5zucchinis
cups chopped zucchini or about 4 medium
Add all the ingredients for the marinade together in a
• 2 cups chopped carrots, or about 3 large carrots blender, except for the olive oil. Blend well, then drizzle
• 2 cups whole cherry tomatoes the olive oil into the mixture while the blender is
running to thicken. Pour over the vegetables and let
• 2 cups corn, or about 2 ears marinate overnight in the fridge, or in the dehydrator
• 2 cups sliced white mushrooms for a more “cooked” texture.
Marinade Serve alone or accompanied by a salad.
• 1 cup water
• ¼ cup agave Serves about 4
• ¼ cup lemon juice
• 1/3 cup chopped red bell pepper
• 1/3 cup cherry tomatoes
• 2 ½ tsp fine Sea, Celtic or Himalayan salt
• ½ tsp black pepper
• 1 Tbs dried onion flakes
• 1 Tbs and 1 ½ tsp garlic flakes
• 1 Tbs dried basil
• 1 Tbs dried oregano
• 2 Tbs nutritional yeast
• 1/3 cup olive oil

105
GOING GOING GO NE RAW • ENTRÉE RECIPE
A SPICY AND
COLORFUL DISH.
THE CORN ADDS A
SURPRISING AND
COMPLEMENTARY
TOUCH OF
SWEETNESS.

RED CURRY VEGETABLES

By Chef Be*Live

INGREDIENTS • ½ cup truly raw soaked cashews

(see appendix for soaking chart)
Vegetables
• 2 Tbs dates, or about two dates
• 1 cup julienned carrots
• 3 Tbs agave
• 2 cups chopped crimini, button or white mushrooms
• 1 Tbs nutritional yeast
• 2 cups spinach, chopped if large leaf or whole if baby
spinach • ½ tsp tumeric
• ¼ tsp cumin
• 1 cup red/purple shredded cabbage
• ¼ tsp ginger powder
• 1 ½ cups corn, or about 2 ears
Sauce
DIRECTIONS
• ½ cup sundried tomatoes, soaked 1-2 hours
First, prepare the vegetables and set them aside in a large
• 2 cups cherry tomatoes bowl. To julienne the carrots, a serrated peeler works
• ½ cup carrots best. Then, simply cut the strips into smaller pieces.

• 1 Tbs red onion To prepare the curry sauce, blend all the ingredients in a
• 3 Tbs olive oil blender except the cashews and dates. Blend thoroughly.
While on a low setting, add the cashews and blend until
• 1 cup water creamy. Add the dates and continue blending till
• ½ tsp garam masala completely mixed in.
• 1/8 tsp cayenne pepper (half ¼ tsp) Pour the sauce over the vegetables and toss. For best
• 2 Tbs curry powder results, allow to marinate in the fridge for two hours, then
serve. This dish is great on its own, or can accompany a
• 2 tsp fine Sea, Celtic or Himalayan salt
salad or soup.
• ½ tsp apple cider vinegar/coconut vinegar
Serves 2-4

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 GOING GOING GO NE RAW • ENTRÉE RECIPE
SESAME GINGER RICE
By Chef Be*Live

INGREDIENTS DIRECTIONS
Mixing Bowl To get your rice to “bloom,” pour it in the food processor
and “score” by processing for 1 full minute. Transfer rice
• 4 cups bloomed wild rice (about 2 ½ cups before to a large bowl and fill with water, till rice is covered by
soaking) about 2 inches. Allow to soak for several hours (up to 12)
• 2 cups julienned carrots or until grains begin to open and soften. Rice will still be
somewhat firm and perhaps a bit chewy. Rinse and use
• 1 cup chopped spinach immediately or store in the fridge.
Sauce
Place the rice, carrots and spinach in a large bowl. Mix
• 1 cup truly raw soaked cashews and set aside.
(see appendix for soaking chart)
• 1 ½ tsp fresh ginger Blend the remaining ingredients on high in a blender
until smooth, using the plunger as needed. Sauce should
• 1 ½ tsp fresh garlic appear thick and creamy. Pour the sauce over the rice
• 1 ½ tsp lime juice and vegetables and mix well.
• 1 Tbs and ¾ tsp toasted sesame oil Serve immediately or store in the fridge. So filling and
• ½ tsp apple cider vinegar/coconut vinegar delicious, it’s a meal by itself.
• 1 ½ tsp wheat free tamari Serves 4
• 1/8 tsp cayenne (half ¼ tsp)
• 1 Tbs and ½ tsp agave
• 1 ½ tsp Sea, Celtic or Himalayan salt
• 2 Tbs and 1½ tsp water

CREAMY, SLIGHTLY
SPICY, FILLING AND
OVERALL DELICIOUS!
YOU’LL BE EATING THIS
DISH BY THE BOWL-
FULL.

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GOING GOING GO NE RAW • ENTRÉE RECIPE

SHISH KEBABS
By Chef Be*Live

INGREDIENTS
Vegetables DIRECTIONS
• 2 cups red, yellow, orange and/or purple bell pepper First, prepare the almond flour. Dehydrate the leftover
almond pulp from the almond milk for about 20 hours or
• 2 cups broccoli florets with some of the stalk still until dry. Then pulverize it in the food processor until
attached powder-like. Set aside.
• 2 cups thick slivers of yellow onion
Prepare the vegetables and set aside in a large bowl.
• 2 cups moon slices of zucchini
• 2 cups cauliflower florets with some of the stalk still Next, blend all the ingredients for the marinade on
attached medium speed till thoroughly mixed. Pour over the
vegetables and stir. Place a plate or a bowl on top of the
vegetables to hold them down, then remove occasionally
Marinade to stir as the vegetables marinate. Let stand preferably at
• 3 cups water room temperature or in the refrigerator for several hours,
• 2 Tbs tamari ideally overnight.
• 1 ½ tsp apple cider vinegar/coconut vinegar Once the vegetables have marinated, prepare the
• 2 ½ tsp salt seasoning by combining all ingredients in a small bowl.
• ½ tsp ginger powder Then, pierce the vegetables with wooden skewers. Try to
• 1 tsp dried tarragon maintain a pattern of the order of the vegetables used.
Finally, sprinkle the kabobs with seasoning and
• ½ tsp pepper dehydrate at 105 degrees overnight or until desired
• 1 Tbs lime juice texture is reached.
• ½ tsp onion powder
Serve with salad or soup.
• ¼ cup and 2 Tbs agave
Serves 2-4
• ¼ cup aminos

Seasoning
• ¼ cup almond flour
THESE KEBABS HAVE A CHEWY,
• 1/8 tsp onion powder
• ½ tsp garlic powder
MEAT-LIKE TEXTURE. THE
• 1/8 tsp pepper MARINADE PACKS THEM WITH
• 1/8 tsp salt FLAVOR AND THE TOPPING ADDS
THE PERFECT TOUCH OF

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 GOING GOING GO NE RAW • ENTRÉE RECIPE
A HEARTY, “MEATY”
RAWTALIAN FAVORITE.

SPAGHETTI BOLOGNESE
By Chef Be*Live
INGREDIENTS Parmesan Cheese

Meat • 1/3 cup pine nuts

• 1 cup sundried tomatoes, soaked 2-4 hours • 1/8 tsp Sea, Celtic or Himalayan salt
• ½ cup soaked hemp seeds, drained • 2 tsp nutritional yeast
(see appendix for soaking chart) • 1/8 tsp black pepper
• 1 cup dates
• 1/8 tsp black pepper DIRECTIONS
• ¾ tsp Sea, Celtic or Himalayan salt In a food processor, pulse all the meat ingredients except
• ½ tsp dried basil the tomatoes and basil. Then, add the last two ingredients
and pulse until the mixture has a ground beef-like texture.
• ½ tsp sliced fresh garlic Set aside.
• ¼ tsp garlic flakes
Next, in a blender, blend all the sauce ingredients on high
Sauce
until smooth and creamy.
• 1 cup sliced fresh vine ripe tomatoes
Scoop the meat mixture into a large bowl, chopping it a
• 1 Tbs fresh basil
bit with a rubber spatula. Add the sauce and combine
• 1 tsp fresh oregano gently with a spatula. The sauce should remain chunky.
Serve over kelp noodles and sprinkle with parmesan
• 1 tsp fresh chives
cheese.
• 1 Tbs and 1 tsp agave
Combine all the parmesan ingredients in a coffee grinder
• ½ tsp dried oregano
and grind till the mixture resembles dry parmesan, about
• ½ tsp Sea, Celtic or Himalayan salt a few seconds.
• ½ tsp dried thyme
• ½ tsp onion flakes
• ¼ cup sundried tomatoes, soaked 2-4 hours
• 1 tsp apple cider vinegar/coconut vinegar
• 1 Tbs olive oil 109
GOING GOING GO NE RAW • ENTRÉE RECIPE
CREAMY, SPICY,
HEARTY, AND
COLORFUL!!
WHAT MORE?? SPANISH RICE
By Chef Be*Live

INGREDIENTS DIRECTIONS
• 4 cups bloomed rice (about 2 ½ cups rice unsoaked) Pour rice in the food processor and “score” by processing
for 1 full minute. Transfer rice to a large bowl and fill
• Sauce with water, till rice is covered by about 2 inches. Allow to
• 2 cups soaked truly raw cashews (see soaking chart) soak for several hours (up to 12) or until grains begin to
open and soften. Rice will still be somewhat firm and
• ¾ cup water perhaps a bit chewy. Rinse and use immediately or store
• ½ cup coarsely chopped red bell pepper in the fridge.
• 2 tsp fine Sea, Celtic or Himalayan salt First, prepare the sauce by mixing all the ingredients on
• ¼ tsp apple cider vinegar/coconut vinegar high until smooth and creamy. Set aside.
• 1 Tbs cold pressed olive oil
Next, add all the ingredients in the mixing bowl together
• 1 tsp cumin with the wild rice. Pour on the sauce and mix well.
• ½ tsp chipotle powder
A stand-alone dish, or a nice pairing with a salad.
• 1 tsp onion flakes
Serves 4
• ½ cup sliced vine ripe or plum tomatoes
Mixing Bowl
• ½ cup cilantro
• 1 cup corn or about 1 ear
• 1 cup chopped tomatoes
• 2 Tbs nutritional yeast
• ¼ tsp pepper

110
 GOING GOING GO NE RAW • ENTRÉE RECIPE
SPICY BROCCOLI ALMOND
STIR-RAW
By Chef Be*Live

INGREDIENTS DIRECTIONS
Vegetables Prepare the vegetables and set in a large bowl, along
with the almonds.
• 3 cups bite-size pieces of broccoli
• 1/3 cup julienned red bell pepper Blend all the other ingredients for the sauce in the
blender till smooth. Pour the sauce over the vegetables
• ½ cup julienned carrots and chopped almonds and mix well with a rubber
• ½ cup soaked almonds (see soaking chart), chopped spatula until uniformly coated. Serve and enjoy.
Sauce Serves 2
• 1/2 cup soaked almonds (see soaking chart)
• 1 tsp fresh ginger
• 1/8 tsp garlic powder (half of ¼ tsp)
• 1 Tbs agave
• 2 tsp Nama Shoyu
• 1 tsp apple cider vinegar/coconut vinegar
• 1/8 tsp black pepper (half of ¼ tsp)
• ¼ cup water CREAMY, A LITTLE SPICY,
• ¼ tsp fine Sea, Celtic or Himalayan salt
COMPLETELY SATISFYING!

111
112
APPENDIX:

GOING GOING GO NE RAW

SPROUTING/SOAKING CHART
WHY SOAK OR SPROUT? SIX EASY STEPS TO SPROUTING:
• Textures become softer and more palatable. 1. Soak in a glass jar or bowl

• Natural enzyme inhibitors—phytates and oxalates—are 2. Drain and rinse

removed. Eating raw foods means eating as many enzyme-
rich foods as possible. Sprouting increases enzymes, vitamins, 3. Cover with a nut bag or strainer-top
minerals, and other nutrients found in living foods.
4. Set aside to grow
• Sprouted nuts, seeds, beans, grains, and legumes become
more alkaline.
5. Rinse and drain 2/3 times a day
• Nutritional values are increased twentyfold. The vitamin
contents literally increase, dramatically. 6. In a couple days, check to see if the sprouts are
ready. if so, rinse, drain, and refrigerate.
• The protein content is broken down into amino acids, their
starches turned to simple sugars, and their fats and converted The easiest sprouts for beginners are alfalfa, sunflower,
into soluble fatty acids, all of which are easier to digest. almonds, lentils, and mung beans.

Nuts/Seeds Amount Soak Time Sprout Time Yield Comments

Almonds 3 cups 24 to 48 hours ———— 4 cups Only need to
soak. Once
soaked, change
water and
refrigerate in
water (change
daily), use
within 4 to 5
days.

Brazil 3 cups 8-12 hours ———— 3.5 cups Only need to

soak. Once
Cashews
soaked, change
Hazelnuts water and
refrigerate in
Macadamias
water (change
Pecans daily), use
within 4 to 5
Walnuts
days.
Pistachios

Alfalfa 3 tablespoons 8 hours, 4 to 5 days 4 cups Place in direct

overnight sunlight on the
last day to
increase
chlorophyll
content.

113
 SPROUTING/SOAKING CHART
Nuts/Seeds Amount Soak Time Sprout Time Yield Comments
Chia 1/2 cup 1 to 2 hours ———— 2 cups Soak only and
use in puddings,
salads, smoothies,
and drinks.

Clover 3 tablespoons 8 hours or 5 days 4 cups Place in direct

overnight sunlight on the
last day to
increase
chlorophyll
content.

Broccoli 3 tablespoons 6 to 12 hours 3 to 5 days 2 cups There are as

many
antioxidants in 1
ounce of broccoli
sprouts as in 3
pounds of
broccoli.

Mustard 3 tablespoons 8 to 12 hours 5 to 6 days 2 cups Place in sunlight

on the last day so
the leaves open.

Flax 1 cup 1 to 2 hours ———— 2 cups Flax seeds absorb

a lot of water,
give them enough
to absorb. Add
more if needed.
No need to
sprout, just soak.

Pumpkin 1 cup 6 hours 1 day 2 cups For salads,

garnishes, and
sandwiches.
These sprout
quickly.

Sesame 1 cup 4 hours 1 day 1.5 cups Use unhulled

only, hulled will
not sprout.

Sunflower 1 cup 6 hours 1 day 2 cups For salads,

garnishes, and
sandwiches.
These sprout
quickly.

Hemp 1 cup 1 hour ———— 1.5 cups Rinse well and

use right away for
salads, smoothies,
or to make milk.

114
 GOING GOING GO NE RAW
SPROUTING/SOAKING CHART
Grains Amount Soak Time Sprout Time Yield Comments
Amaranth 1 cup 8 hours 1 to 2 days 3 cups Use in salads,
soups, and
crackers.

Barley 1 cup 8 to 15 hours 3 to 4 days 2 cups Texture is

chewy; perfect in
stews and salads.

Buckwheat 1 cup 8 to 15 hours 2 to 3 days 2 cups For smoothies,

cereals, breads,
desserts.

Millet 1 cup 8 hours 12 hours 2 cups Sprout very

quickly. Sprouts
are very small.

Quinoa 1 cup 8 hours 12 hours 2 cups For breads and

hearty salads.

Spelt 1 cup 8 to 15 hours 2 to 3 days 2 cups Gluten free; use

regular wheat
substitute in
breads and
crackers.

Wild Rice 1 cup 8 to 15 hours 4 days 2 cups Make sure this is

wild rice, not
white or brown.

Beans & Amount Soak Time Sprout Time Yield Comments

Legumes
Chickpeas 1 cup 8 to 15 hours 3 to 4 days 2 cups Rinse 3 to 4
times each day.
For hummus and
salads.

Lentils 1 cup 8 to 15 hours 3 days 2 cups Rinse sprouts to

remove hulls.

Mung Beans 1 cup 8 to 15 hours 4 to 5 days 2 cups Rinse sprouts to

remove hulls.
Use with
sandwiches,
salads, and
soups.

Peas 1 cup 8 to 15 hours 3 days 2 cups Soups,

garnishes, and
salads.

115
 LET’S GO RAW-PING!:
ORGANIC MARKETS
Organic Food Delivery Service Directory by State
http://www.greenpeople.org/FoodDelivery.html
Food Co-ops, Health Food Stores, Natural Food Stores by State
http://www.greenpeople.org/healthfood.htm
Organic Foods Store Locator by State
http://www.organicstorelocator.com/
Nature’s Garden Delivered
http://ga.naturesgardendelivered.com/index.php
Green Well
http://www.greenwellatlanta.com/food/local_produce.html

116
 GOING GOING GO NE RAW
SHOPPING LISTS—STAPLES:
NUTS AND SEEDS: almonds
cashews
walnuts
pecans
sunflower seeds
pumpkin seeds
golden flax
hemp seeds
OILS/SYRUPS/VINEGARS: agave nectar
olive oil
apple cider vinegar
coconut oil
Nama Shoyu
maple syrup
Braggs liquid aminos

SPICES/HERBS: cinnamon
Himalayan pink salt
garlic flakes/powder
onion flakes/powder
ground dried ginger powder
dill
curry powder
cayenne powder
cumin
coriander powder
chipotle powder
ground mustard
dried basil
dried oregano
thyme
rosemary
dried parsley
dry dulse
nutritional yeast
maca powder
vanilla powder
cacao powder
FRUITS: dates
goji berries
SEAWEED: Nori sheets
dulse

117
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Groceries for three days: 1 brWKKWTQÆWret Other (long-lasting): Breakfast: Watermelon Breakfast: Almond milk Breakfast: Chocolate Mint
5 carrots cacao powder Delight with fresh/frozen berries Banana Smoothie
Fruit: 1 bunch scallions 1 pound cashews Lunch: Pesto Pasta and salad Lunch: Kelp Noodles with Lunch: Not Chicken Salad
Bananas ginger root 1 pound almonds with Creamy Italian Dressing Mango Ginger Sauce and and Squash Finocchio Salad
2 coconuts 4 zucchini apple cider/coconut vinegar Snack: Green Onion Dip Vegetables Snack: Green Onion Dip
nutritional yeast
1 watermelon 2 packages kelp agave nectar with Carrot Chips Snack: Fruits! with Carrot Chips
1 package blueberries noodles 2-3 oz pine nuts Dinner: Cream of Celery Dinner: Spicy Almond Dinner: Fruit Gazpacho
1 papaya 1 bunch scallions (green lb walnuts Soup and Sesame Ginger Broccoli Stir-Raw
frozen berries onions) lb wild rice Rice
1 mango wheat-free Tamari
3 apples Herbs/Greens: toasted sesame oil
1 lime fresh dill Nama Shoyu
20-30 dates fresh fennel coconut oil For Monday: For Wednesday:
1 squash fresh basil olive oil Soak 4 cups cashews For Tuesday: Marinate Vegetables
3 oz sesame seeds
fresh chives vanilla powder Soak 1 cups walnuts Soak 2 cups almonds for Rawtautouille
fresh spinach Soak 2 cups wild rice Soak 2 cups cashews
Vegetables: 1 garlic bulb *For day 1: Freeze 2-3 Bananas
cherry tomatoes 2 heads bok choy Soak 6 cups cashews
2 bell peppers 1 golden beet Soak 1 cups walnuts
1 bunch celery dry dulse Soak 2 cups wild rice

>LKULZKH`+H` ;O\YZKH`+H` -YPKH`+H` :H[\YKH`+H`

Groceries for four days: 1 oz white mushrooms Other (long-lasting): Breakfast: Chocolate Breakfast: Pineapple Breakfast: Orange Breakfast: Almond
2 cucumbers 1/4 pound hemp seeds Mint Banana Smoothie Green Smoothie Julius milk with fresh or frozen
Fruit: 5 tomatoes wPQ\M\Z]NÆMWQT Lunch: Rawtatouille Lunch: Not-Egg Salad Lunch: Salad with peaches, strawberries,
1 pineapple 1 brWKKWTQÆWret Maca powder Snack: Apple Beet Dip on a Romaine Leaf Green Goddess blueberries, or
4 coconuts 2 red onions Lacuma powder with green apples Snack: Apple Beet Dip Dressing raspberries
3 avocados 1 red beet Annato seeds Dinner: Coconut with green apples Snack: Fruit Lunch: Spaghetti
frozen cranberries 2 bell peppers Ceviche and Broccoli Dinner: Cream of Dinner: Guacamole Bolognese
6 apples 1 cup sun-dried tomatoes Cranberry Salad Broccoli Soup Soup Snack: Coconut Red
2 limes Pepper Dip
1 lemon Herbs/Greens: Dinner: Herbal TZ]NÆM
6 oranges 1 bunch dinosaur kale
frozen or fresh berries 1 bunch/bag spinach For Thursday: Soak 2 For Friday: Soak 1 cup For Saturday: Soak 2 For Sunday: Soak 3
bananas 1 head romaine lettuce cups cashews cashews cups almonds cups cashews
fresh cilantro Soak 1 cup sun-dried Soak cup sun-dried
fresh oregano tomatoes tomatoes
Vegetables: fresh thyme Soak cup hemp seeds Freeze 2-3 bananas
4 zucchini nori sheets Score and soak 2
3 carrots cups wild rice
cherry tomatoes
2 ears of corn
.605.9(>>,,2·73(5 :/67705.30:;:
:\UKH`+H` 4VUKH`+H`  ;\LZKH`+H`

Groceries for three days: 2 packages kelp noodles Other (long-lasting): Breakfast: Chocolate Mint Breakfast: Almond milk Breakfast: Chocolate Mint
1 golden beet 1 lb cashews Banana Smoothie with fresh/frozen berries Banana Smoothie
Fruit: 1 brWKKWTQÆWret 1 lb walnuts Lunch: Not-Chicken Salad Lunch: Quick! Avocado Lunch: Not Chicken Salad
Bananas 2 red onions .5 lb pumpkin seeds and Squash Finnocchio Salad Sandwich and Squash Finocchio Salad
3-4 oranges 1 bunch scallions raw nori sheets Snack: Fruits Snack: Fruits! Snack: Green Onion Dip
2 coconuts Dinner: Red Curry Dinner: Spaghetti with Carrot Chips
frozen berries Herbs/Greens: Vegetables Bolognese Dinner: Fruit Gazpacho
1 mango fresh mint
1 pineapple fresh dill
2 avocados 1 fennel bulb
1 squash 1 bunch/bag spinach 2-4 hours before dinner, soak
4-5 apples 1 head cabbage 1 cups sun-dried tomatoes
1 bunch butter leaf lettuce
fresh basil For Monday: For Tuesday: For Wednesday:
Vegetables: fresh oregano Soak 2 cups almonds, Soak 2 cups almonds Marinate Vegetables
2 red bell peppers fresh chives Soak cup cashews, for Rawtautouille,
2-3 carrots 1 head dinosaur kale Soak cup hemp seeds Soak 2 cups cashews
2 oz mushrooms (any type) 1 head bok choy
sun-dried tomatoes fresh ginger root

>LKULZKH`+H` ;O\YZKH`+H` -YPKH`+H` :H[\YKH`+H`

Groceries for four days: 1 head celery Other (long-lasting): Breakfast: Almond Breakfast: Orange Breakfast: Almond Breakfast: Blueberry
1 oz white mushrooms 1 lb buckwheat groats milk with fresh or frozen Julius milk with fresh or frozen Banana Smoothie
Fruit: 1 oz black olives berries Lunch: Broccoli berries Lunch: Caesar Salad
1 pineapple cherry tomatoes Lunch: Fruit Gazpacho Sesame Salad Lunch: Spicy Broccoli and Ravioli
1 jicama 1 red beet Snack: Apple Beet Dip Snack: Fruit Almond Stir Raw Snack: Coconut Red
2 coconuts 2 brWKKWTQÆWrets with green apples Dinner: Guacamole Snack: Coconut Red Pepper Dip with carrot
2 avocados 5 small zucchinis Dinner: Chili Soup Pepper Dip with carrot and cucumber chips
6 apples 5 carrots and cucumber chips Dinner: Spicy Broccoli
2 limes 2 oz Portobello mushrooms Dinner: Caesar Salad Almond Stir Raw
1 lemon and Ravioli
6 oranges Herbs/Greens: For Thursday: Soak 2 For Friday: Soak 2 For Sunday (If
frozen or fresh berries fresh cilantro cups cashews cups almonds, For Saturday: Freeze proceeding to Gone
bananas fresh parsley Soak 4 cups cashews 2-3 Bananas, Raw): Soak then
2 heads romaine lettuce Soak 1 cup almonds, dehydrate buckwheat
Soak 5 cups cashews, groats for 18 hours,
Vegetables: In the morning, Soak Prepare and dehydrate
1 cucumber sun-dried tomatoes for granola for 24 hours,
1 yellow onion ravioli Soak 4 cups cashews,
5 tomatoes Soak 1 cup pumpkin
4 bell peppers seeds, Culture sour cream
2 ears of corn
.65,9(>>,,2·73(5 :/67705.30:;:
:\UKH`+H` 4VUKH`+H` ;\LZKH`+H`

Groceries for three days: 3 cucumbers Other (long-lasting): Breakfast: Apple Breakfast: Apple Breakfast: Protein Shake
1 head celery 3 lbs almonds Cinnamon Granola with Cinnamon Granola with Lunch: Tomato Corn
Fruit: 2 ears of corn 6 oz macadamia nuts almond milk/yogurt almond milk/yogurt Chowder and Caesar Salad
20-30 dates 3 tomatoes 6 oz pecans Lunch: Cream of Broccoli Lunch: Mesclun Salad with Snack: Hummus with
4 green apples 1 zucchini 12 oz garbanzo beans Soup and salad with Green Green Goddess Dressing crudités
5 coconuts ÆI`UMITOWTLMVÆI`ground Goddess dressing Snack: Coconut Red Pepper Dinner: Coconut Ceviche
4 lemons in a coffee grinder) Snack: Mole Nori Treats Dip with carrot and
3 avocados psyllium husk Dinner: Nachos with cucumber chips
1 jicama Herbs/Greens: MSM powder guacamole and Salsa Fresca Dinner: Not-Egg Salad
3-4 oranges raw nori sheets vanilla protein powder For Wednesday:
fresh cilantro maca powder For Tuesday: Prepare and dehydrate
fresh parsley Soak 3 cups cashews, Soak 2 burgers and zucchini bread if
Vegetables: fresh chives For Monday: tbs hemp seeds, Soak 1 cup desired, Score and soak 2.
2 brWKKWTQÆWrets fresh thyme Prepare and dehydrate chickpeas, Soak 1 cup sesame cups wild rice, Soak 4 cups
sundried tomatoes garlic tostada shells, soak 3 cups seeds, Soak 1 cup macadamia cashews, Soak 1 cup
3 red bell peppers 1 head lettuce cashews, dehydrate pulp from nuts, soak 1 cup pecans, soak garbanzos/chickpeas, Soak 1
4 plum tomatoes 1 bunch/bag spinach almond milk to make almond 1 cup walnuts, dehydrate cup sesame seeds, Freeze 2-3
2 red onions ÆW]Z almond milk pulp to make bananas
2 carrots ÆW]Z

>LKULZKH`+H` ;O\YZKH`+H`  -YPKH`+H` :H[\YKH`+H`

Groceries for four days: Breakfast: Blueberry Breakfast: Protein Breakfast: Apple Breakfast: Apple
Banana Smoothie Shake Cinnamon Granola Cinnamon Granola with
Fruit: Herbs/Greens: Lunch: Burgers on Lunch: Chili with almond milk/ almond milk/yogurt
Bananas fresh rosemary Zucchini bread or Snack: BBQ Kale yogurt Lunch: Quick! Avocado
fresh/frozen blueberries fresh thyme butterleaf lettuce Jerky Lunch: Not-Chicken Sandwich
3 coconuts fresh chives Snack: Hummus with Dinner: Pizza Salad over Romaine Snack: Ranch Kale
4 lemons 5 bunches kale crudités Boats Chips
2 avocados 1 head romaine lettuce Dinner: Herbal TZ]NÆM Snack: BBQ Kale jerky Dinner: Marinated
fresh oregano Risotto Dinner: Spicy-Almond Mushroom Steak
fresh basil Stir Raw Sandwich
Vegetables:
4 zucchini For Thursday: Soak 2 For Friday: Dehydrate For Sunday: Prepare
2 tomatoes K]X[ÆI`for 2 hours, granola, Soak 2 cups and dehydrate chili
3 red bell peppers Prepare and dehydrate almonds, Soak 3 cups For Saturday: relleno nori treats, Soak
cherry tomatoes pizza crust, Soak 2 cups cashews, Soak 1 cup Dehydrate granola, 2 cups cashews, Score
3 red onions cashews, Soak 3 tbs sundried tomatoes Marinate and dehydrate and soak 2 cups rice,
1 ear corn hemp seeds, Soak 1 cup mushrooms, Dehydrate Marinate vegetables for
4 portobello mushrooms sundried tomatoes, kale, Soak cup shish kebabs, Prepare
1 bunch scallions Dehydrate kale, Soak almonds, Soak cup and dehydrate granola
1 head celery K]X[]VÆower seeds, cashews, Soak 2 cups
1 brWKKWTQÆWret Soak then dehydrate 2 buckwheat groats and
1 red bell pepper cups buckwheat groats dehydrate for 18 hours
for 18 hours, Culture
sour cream
.65,9(>>,,2·73(5 :/67705.30:;:
:\UKH`+H` 4VUKH`+H` ;\LZKH`+H`

Groceries for three days: Breakfast: Apple Breakfast: Apple Breakfast: Pineapple Green
Cinnamon Granola with Cinnamon Granola with Smoothie
Fruit: Herbs/Greens: Other : almond milk/yogurt almond milk/yogurt Lunch: Nachos
4-5 apples fresh cilantro 2 packages kelp noodles Lunch: Guacamole Soup Lunch: Pesto Pasta and Snack: Green Onion Dip
4 avocados fresh basil 1 oz pine nuts Snack: Chili Relleno Nori Salad with Creamy Italian with carrot chips
1 pineapple romaine lettuce raw nori sheets Treats Dressing Dinner: Marinated
2 coconuts 1 bunch/bag spinach Dinner: Spanish Rice Snack: Chilli Relleno Nori Mushroom Sandwich
1 jicama Treats
Dinner: Shish Kebabs
Vegetables: For Monday: For Wednesday: Prepare
1 Poblano green pepper Soak 1 or 2 cups buckwheat and dehydrate granola,
5 tomatoes groats and dehydrate for 18 For Tuesday: Marinate and Prepare and dehydrate spicy
1 ear corn hours, Prepare and dehydrate dehydrate mushrooms, Soak meatballs, Prepare and
5 zucchini shish kebabs, Soak 2 cups 5 cups cashews, Soak 1 cup dehydrate samosa pastry,
3 peppers (any/all types) almonds, Soak 1 cups pumpkin seeds, Soak 1 or 2 Soak 2 cups almonds, Soak 2
2 brWKKWTQÆWrets walnuts cups buckwheat groats, Soak cups sundried tomatoes,
1 yellow onion 1 cup pumpkin seeds, Soak 1 Soak 1 cups cashews
KI]TQÆowMZÆWret K]X[]VÆower seeds
1 red onion
3 carrots
2 portobello mushrooms
>LKULZKH`+H` ;O\YZKH`+H` -YPKH`+H` :H[\YKH`+H`

Groceries for four days: Breakfast: Apple Breakfast: Blueberry Breakfast: Protein Breakfast:
Cinnamon Granola Banana Smoothie Shake Watermelon Delight
Fruit: Herbs/Greens: with almond milk/ Lunch: Spanish Rice Lunch: Herbal TZ]NÆM Lunch: Squash
4-5 apples fresh cilantro yogurt Snack: Mole Nori Risotto Finocchio Salad
3-4 oranges raw nori sheets Lunch: Pasta and BBQ Treats Snack: Mole Nori Snack: Fruits
bananas fresh thyme Sauce with Spicy Dinner: Samosas with Treats Dinner: BBQ Pasta
fresh or frozen blueberries raw dulse Meatballs Mango Chutney Dinner: Mushroom Sauce and Spicy
1 small watermelon fresh dill Snack: Green Onion Burgers with leftover Meatballs
1 squash Dip with carrot chips mayo, mustard, and
Dinner: Broccoli ketchup
Vegetables: Sesame Salad For Friday: prepare
2 carrots and dehydrate burgers, For Saturday: soak 4
1 brWKKWTQÆWret For Thursday: score and soak 2 cups cups cashews, culture
1 ear corn Prepare and dehydrate wild rice, soak 1 cups sour cream, prepare and
4 plum tomatoes samosas, Prepare and cashews, prepare dehydrate tostada shells,
3 red bell peppers dehydrate mole nori ITUWVLÆW]Zfor tostada prepare and dehydrate
2 portobello mushrooms treats, Soak 3 cups shells, soak 1 cup meatballs
cashews, Score and soak pumpkin seeds, soak 1
2 cups rice, Soak 2 K]X[]VÆower seeds
K]X[[]VÆower seeds,
Soak 1 cups walnuts,
Freeze 2-3 bananas
 P R E S E N T S

GOING
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