Have A Winter Raw Food Romance

hoan.phamkhai@outlook.
com 18 Sep 2020

hoan.phamkhai@outlook.com 18 Sep 2020
Being a raw vegan in the winter is completely possible.
I wanted to share with you some new recipes that I have created to warm you even
though they are not cooked. You will need a dehydrator and a high speed blender that
can warm liquids. This however is not completely necessary as the recipes are fine without
warming, but it is nice if you want something closer to what you’ve been used to.
If you don’t have a dehydrator, you are more than welcome to use your oven on low and
babysit the food. If you are not concerned with being 100% raw, a little cooking can
happen in this circumstance. I simply use the dehydrator to warm up foods, but they are still
considered to be raw vegan as I never dehydrate over 115F.
At any point in this book where I say to use the dehydrator, it will always be at 115F.
A few ingredients that you might need on hand that a little more obscure or harder to find
would include nutritional yeast, coconut aminos and coconut nectar, almond flour (ground
almonds - you can also make this yourself in a coffee grinder) and coconut flour, raw miso
paste, enoki mushrooms and vanilla bean pods.
These recipes also are not exclusie to winter! You can make them in the summer too, just
replace foods that you can’t get in the summer months. For example, you can replace
cranberries or pomegranate seeds with other berries and zucchini can be used in place
of many squashes. Most ingredients are available year round, but again, there are always
swaps you can do if you can’t find certain ingredients.
Also before you start, remember the higher fat recipes in this book should be balanced
with low to no fat meals. If you are planning on having something higher fat such as a des-
sert, make sure that you balance it out with more greens, fruit and low fat meals throughout
the day and only have a small amount of the dessert.
I love you, and enjoy a wonderful healthy winter! ~ Lissa
1
2
SALADS
6 Creamy Orange Spinach Salad
7 Kale Pomegranate Salad
10 Sweet Cranberry Dressing and Salad
11 Plum Corn Salad
14 Chipotle Tomato Salad
15 Candied Pecans
18 Creamy Pecan Spinach Salad
19 Warming Ginger Sesame Salad
22 Spiced Apple Cabbage Salad
23 Peppery Raisin Root Spirals
SIDES, MAINS and DIPS

26 Acorn Squash Quiche
27 Mushroom Loaf
30 Spiced Apricot Mushrooms
31 Herbed Coconut
34 Scalloped Zucchini
35 Mashed Veg with Sour Cream and Smoked Bits
38 Tomato Hazelnut Green Beans
39 Cranberry Jalapeno Sour Cream Dip
42 Zucchini Mushroom Stuffing
43 Orange Ginger Cranberry Relish
46 Chipotle Yam Cakes
47 Spiced Winter Chutney
50 Festive Mushrooms
3
SOUPS and STEWS

51 Butternut Ginger Soup
54 Enoki Noodle Soup
55 Sweet Potato Curry Stew
58 Cozy Minestrone
DESSERTS
59 Chocolate Pear Crisp
62 Orange Chocolate Pudding
63 Vanilla Pumpkin Pie
66 Cranberry Apple Crumble
67 Sweet Currant Tarts with Tahitian Vanilla Cashew Cream
70 Lemon Raisin Pecan Pie
71 Warm Spicy Plum Currant Pudding
74 Spicy Cacao Oranges
75 Simple Mint Coconut Balls
78 Persimmon Gingerbread Cookies
DRINKS
79 Warming Cacao
82 Spiced Apple Cranberry Cider Smoothie
83 Banana Nog
86 Cranberry Cayenne Lemonade
87 STAYING RAW IN THE WINTER
4
5
Creamy Orange
Spinach Salad
INGREDIENTS CREATION
6 mandarin oranges 1 ~ In the high speed blender, combine together 3
2 tsp orange zest peeled mandarin oranges, 1 tsp orange zest, dates,
2 tbsp raw tahini butter tahini, garlic, spices and apple cider vinegar. use water
2 pitted medjool dates to consistency, you won’t need much because of the
1 clove garlic hydration in the oranges.
1/4 tsp ground cloves 2 ~ Fill a bowl with spinach and any other vegetables
1/8 tsp all spice you might like to add to it.
1/8 tsp salt 3 ~ Peel the other 3 mandarin oranges and toss into the
1/2 tsp apple cider vinegar salad bowl.
4 cups spinach 4 ~ Top salad with dressing and orange zest as decor.
Note ~ The high vitamin C content of the oranges will

boost absorption of any iron in the spinach. take your
B12 at the same time if you supplement as they all work
together synergestically.
optional:
orange zest as garnish makes 1-2 salads
6
Kale
Pomegranate
Salad
2 pomegranates 1 ~ Use 1 tbsp of water and mix with the mustard powder.
1 small bunch of kale Allow to stand for about 10 mintes in order to activate
1/2 small red onion the mustard. You can let this sit while you take the seeds
3 pitted medjool dates out of both pomegranates.
1/2 tsp mustard powder 2 ~ In a high speed blender, blend 1/2 cup of the
1/2 tsp apple cider vinegar pomegranate seeds with the dates, apple cider vinegar
and the activated mustard. Use a small amount of water
to achieve desired consistency.
3 ~ Wash and chop kale and onion for the salad.
4 ~ Toss in the remaining pomegranate seeds.
5 ~ Mix salad together and serve with more seeds on
top if you want.
optional:
loose pomegranate seeds
for garnish makes 1-2 salads
7
8
9
Sweet Cranberry
Dressing and Salad
1 cup fresh cranberries 1 ~ In a high speed blender, create the dressing with
6 pitted medjool dates the cranberries, dates, lime juice, garlic and apple cider
1 lime vinegar
1 clove garlic 2 ~ Make your salad, chop the romaine or kale with
1/2 tsp apple cider vinegar tomatoes and green onions. you are welcome to add
1 head romaine or black kale any other ingredients you might have in the fridge as well
1 lb cherry tomatoes 3 ~ Pour on the dressing and serve
1 green onion stalk 4 ~ Top with a few fresh cranberries
optional:
fresh cranberries to top salad makes 1-2 salads
10
Plum Corn
Salad
1 head romaine lettuce 1 ~ In a high speed blender make your dressing by
1 lb cherry tomatoes blending 4 of the cherry tomatoes, 2 of the plums, juice
3 ears of organic corn of the lime, dates, apple cider vinegar, sage, garlic and
1 shallot onion powder with a small amount of water to desired
3 plums consistency.
1 lime 2 ~ Chop the lettuce and corn. finely dice the remaining
4 pitted medjool dates tomatoes, plum and shallot. Toss into a salad bowl.
1/2 tsp apple cider vinegar 3 ~ Mix dressing thoroughly with salad ingredients.
1/2 tsp ground sage 4 ~ Top salad with sliced green onions.
1 clove garlic
1/2 tsp onion powder
optional:
green onions to garnish makes 1-2 salads
11
12
13
Chipotle Tomato
Salad
1 lb cherry tomatoes 1 ~ Chop all cherry tomatoes and add to salad bowl
1 small shallot 2 ~ In a high speed blender, blend together half of the
5 pitted medjool dates shallot, the dates, lime juice, garlic and spices except
1 lime leave out the dried onion flakes and chipotle powder.
1 clove garlic 3 ~ Once the dressing is blended, dice the other half of
1/4 tsp mustard powder the shallot and stir into the dressing along with the onion
1/4 tsp ground sage flakes and chipotle powder.
1/4 tsp red pepper flakes 4 ~ Add to salad, mix and serve.
pinch of salt 5 ~ Optional: Put tomato salad on a bed of kale,
1 tbsp dried onion flakes romaine or spinach to increase greens intake.
1/4 tsp chipotle powder
optional:
salad greens for base makes 1-2 portions
14
Candied Pecans
1 cup pecan halves 1 ~ In a high speed blender, blend the dates, cinnamon,
4 pitted medjool dates salt, red pepper flakes and cayenne pepper with a very
1/4 tsp ground cinnamon small amount of water until you create a paste.
1/4 tsp salt 2 ~ In a bowl, mix the paste with pecans until they are all
1/4 tsp red pepper flakes evenly coated.
pinch of cayenne 3 ~ Place coated pecans on a dehydrator sheet
spread evenly apart and dehydrate until no longer sticky,
about 2-4 hours depending on desired dryness.
4 ~ Use on salads like the creamy pecan spinach salad
on the page 18.
makes 1 cup of candied pecans
15
16
17
Creamy Pecan
Spinach Salad
4 cups spinach greens 1 ~ In a high speed blender make your dressing by
1 pint cherry tomatoes blending the dates, orange juice, pecans, cinnamon,
1/3 cup pecans onion powder, paprika, garlic, apple cider vinegar, salt
4 pitted medjool dates and cayenne pepper with a small amount of water until
1/4 cup fresh orange juice creamy or desired consistency.
1/8 tsp ground cinnamon 2 ~ Chop spinach and tomatoes and add to a bowl.
2 tsp onion powder 3 ~ You are more than welcome to use other ingredients
1/4 tsp smoked paprika as well in this salad. Grated carrot, yam, or zucchini would
1 clove garlic be nice additions.
1 tsp apple cider vinegar 4 ~ Pour on the dressing and mix.
pinch of salt 5 ~ Optional: Top with a few candied pecans from the
pinch of cayenne pepper recipe on page 15.
optional:
candied pecans makes 1-2 salads
18
Warming
GingerSesame
Salad
1 head romaine lettuce 1 ~ Chop all salad ingredients (the lettuce, cucumber,
1 long english cucumber tomatoes and sprouts) and toss together in a bowl.
1 lb cherry tomatoes Add other ingredients as desired: more options include
1/2 cup pea shoot sprouts grated carrot or cabbage, bell peppers and mung
3 tbsp sunflower seeds bean sprouts.
6 pitted medjool dates 2 ~ In a high speed blender, blend the sunflower seeds,
1 small chunk ginger dates, ginger, garlic and spices with a small amount of
1 clove garlic water until desired creamy consistency is acheived.
1/2 tsp onion powder 3 ~ Mix dressing thoroughly with salad ingredients.
1/4 tsp ground black pepper 4 ~ Top salad with angle sliced green onions and a
pinch of cayenne pepper sprinkle of 1 tbsp black sesame seeds.
optional:
black sesame seeds
and green onion as garnish makes 1-2 salads
19
20
21
Spiced
Apple Cabbage
Salad
1/2 head purple cabbage 1 ~ Shave the red cabbage into thin slices and add to
2 apples of choice a bowl with two apples and the yellow onion both diced
1/2 sweet yellow onion into small pieces.
3/4 cup dried currants 2 ~ In a high speed blender, puree the dried currants
3 pitted medjool dates (leaving a few aside as garnish if desired), medjool
1 orange dates, juice of the orange, sunflower seeds, spices and
2 tbsp sunflower seeds vinegar. Use a small amount of water to blend to a thick
1 clove of garlic desired consistency.
1/2 tsp apple cider vinegar 3 ~ Pour over salad ingredients and mix thoroughly.
1/4 tsp dried thyme 4 ~ Add other vegetables to this dish if you like. Grated
1/4 tsp black pepper carrots, green cabbage and zucchini are all wonderful
1/2 tsp paprika options.
1/8 tsp cinnamon powder 5 ~ Top salad with apple slices, dried currants and black
pepper if desired.
optional:
apple slices, dried currants
and black pepper as garnish makes about 2-3 servings (or 1 if you eat it all)
22
Peppery Raisin
Root Spirals
1/2 cup soaked raisins 1 ~ Spiralize or grate your carrots, beet and turnip.
3 pitted medjool dates 2 ~ Place spirals on plate in a pretty fashion.
1/2 tsp smoked paprika 3 ~ Blend the raisins, dates, spices and apple cider
1/2 tsp black pepper vinegar with about 1/2 cup of water in the high speed
1 tsp apple cider vinegar blender until it reaches desired consistency.
1 tsp onion powder 4 ~ Pour over salad in a swirl.
2 carrots 5 ~ Top with more raisins and black pepper.
1 beet
1 turnip
water
optional:
extra raisins to top the salad
ground black pepper makes 1-2 servings
23
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25
Acorn Squash Quiche
1 small acorn squash 1 ~ Slice the acorn squash in half. scoop out the inside
4 pitted medjool dates squash and seeds. Place scooped quash and seeds
1 clove garlic into the high speed blender.
2 tbsp nutritional yeast Cut the bottoms off of the remaining squash so they can
1 tbsp coconut aminos sit on their own if you want to use them as bowls.
1 small yellow onion 2 ~ Chop mushrooms, tomatoes, half of the yellow onion
1 tsp onnion powder and broccoli into very small pieces. Toss together in a
1/8 tsp salt separate bowl.
1 cup chopped broccoli 3 ~ Blend squash with dates, garlic, nutritional yeast and
1/2 cup cherry tomatoes coconut aminos (optional), the other half of the onion
3 crimini mushrooms with the onion powder and salt. Blend until warm.
4 ~ Add warmed sauce to the chopped vegetables.
5 ~ Scoop this mixture into the acorn halves that you can
use as bowls. Top with a few tomato slices and smoked
paprika. Place these in the dehydrator if you can to warm
up for another hour only if desired.
optional:
tomatoes and
smoked paprika as toppings makes 2 servings
26
Mushroom Loaf
4 brown crimini mushrooms 1 ~ Finely chop 2 crimini mushrooms, 1/2 of the zucchini,
1 sweet yellow onion 1/2 of the sweet yellow onion and the green onion
1 cup walnuts and into very small pieces. Place in a bowl.
1 green onion stalk 2 ~ In a high speed blender, blend together other half
12 pieces sun dried tomatoes of the onion, the walnuts, 6 of the sun dried tomatoes,
1 medium zucchini the rest of the zucchini, onion powder, sage, black
1/2 tsp onion powder pepper, salt and 1 medjool date. Blend until thick.
1/2 tsp sage 3 ~ Combine the puree with the chopped veggies. Mix
1/4 tsp black pepper together and form 2 loaves on dehydrator sheets. The
1/4 tsp salt thinner the loaf the faster it will dehydrate but you can
4 pitted medjool dates make them thicker if you don’t mind waiting.
6 grape tomatoes 4 ~ Allow loaves to dehydrate for about 4 hours or
1/3 tsp smoked paprika until they are desired firmness. I like to slice them a bit at
1 tsp apple cider vinegar the 2 hour mark to allow warm air to flow between slices.
5 ~ Make a tomato ketchup in your high speed
blender with the remaining dates, grape tomatoes, sun
dried tomatoes, paprika and apple cider vinegar. Top
the loaves with ketchup and let to sit for another hour in
the dehydrator. Garnish with fresh or dried parsley.
optional:
parsley to top and garnish makes about 2 small loaves or one large one
27
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29
Spiced
Apricot
Mushrooms
12 brown crimini mushrooms 1 ~ Scoop the stems and inside out of your mushrooms.
1/2 small yellow sweet onion 2 ~ Soak and coat mushroom caps in coconut aminos
1 cup dried apricots and lemon juice. This is an optional step to keep the
4 tbsp sunflower seeds mushrooms from drying too much while they dehydrate.
1 clove of garlic 3 ~ Chop onion and apricot into small pieces.
1/2 tsp onion powder 4 ~ In your food processor or high speed blender, blend
1/2 tsp dried sage the onion, apricots, sunflower seeds, garlic, spices and
1/4 tsp dried thyme optional nutritional yeast.
5 ~ Scoop mixture into soaked mushroom caps and
place in dehydrator.
6 ~ Dehydrate at 115F for about 1-2 hours or until warm.
optional:
2 tbsp nutritional yeast
2 tbsp coconut aminos
1 tbsp lemon juice makes 12 mushroom caps
30
Herbed Coconut
1 young thai coconut 1 ~ Open your thai coconut and drink the water.
1 tbsp coconut aminos 2 ~ Scoop out coconut meat and separate into pieces.
1/4 tsp poultry seasoning 3 ~ In a bowl combine the coconut aminos, spices and
1/2 tsp onion powder optional cayenne pepper. Mix thoroughly and allow to sit
1/8 tsp ground sage marinating for about 5 minutes.
1 tsp dried parsley 4 ~ Coat each piece of coconut in the mixture and
pinch of salt and pepper place on a dehydrator sheet.
5 ~ Dehydrate for approximately an hour or until pieces
are slightly dried, but not crispy.
6 ~ Serve with mashed veg or on a salad.
optional:
cayenne pepper for
a spicy version makes about 1 cup of coconut meat
31
32
33
Scalloped
Zucchini
1 larger zucchini 1 ~ Slice zucchini into thin rounds and place in the
1 sweet yellow onion dehydrator for about an hour to soften.
1/3 cup almonds 2 ~ Create the cream sauce in a high speed blender
1 pitted medjool date with the almonds, 1/4 of the onion, the date, garlic, and
1 clove garlic spices. Use a small amount of water to blend.
1/4 tsp onion powder 3 ~ Slice a bunch very thin slices of the onion.
1/4 tsp salt 4 ~ Layer a small casserole dish with zucchini, then a small
1/4 tsp ground black pepper amount of cream sauce, and a few thin onion slices.
water Continue layering zucchini, sauce and onions until you
get to the top and used all the zucchini and cream.
5 ~ Top your scalloped zucchini dish with about 1-2
tbsp of almond flour and sprinkle some smoked paprika.
6 ~ For added warmth with this recipe, place casserole
in the dehydrator for about an hour or two to warm up
before eating.
optional:
almond flour
and smoked paprika as toppings makes 1-2 portions
34
Mashed Veg with

Sour Cream and
Smoked Bits
1/2 head cauliflower 1 ~ Soak cashews for 4 hours. Make the sour cream in the
1 small zucchini high speed blender using the cashews, 1/4 of the onion,
1 yellow onion juice of the lemon and the apple cider vingegar. Use as
1/3 cup sunflower seeds little water as possible to blend. Allow to chill in the fridge.
1 clove garlic, 1/4 tsp salt 2 ~ Open your coconut, drink the water and scoop out
1/2 tsp onion powder the white meat. Chop the coconut into very small minced
1 tbsp nutritional yeast pieces. In a bowl mix 1 tbsp coconut aminos with 1 tbsp
2 tbsp coconut aminos coconut nectar and the smoked paprika. Transfer to a
1 tbsp coconut nectar dehydrator sheet and let sit in the dehydrator for an hour
1 young thai coconut or until desired consistency.
1/2 tsp smoked paprika 3 ~ Blend the cauliflower, zucchini, 1/2 the onion,
1 cup cashews sunflower seeds, garlic, salt, onion powder, nutritional
1/2 tsp apple cider vinegar yeast, and 1 tbsp coconut aminos in the food processor
1 lemon or high speed blender. Use as little water as possible.
green onion stalk 4 ~ Warm the veg pate in the dehydrator if desired.
Top with sour cream, smoked bits and green onion too!
optional:
for a vaiation use
mushroom gravy on page x makes about 1-2 servings with extra sour cream and bits
35
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37
Tomato
Hazelnut
Green Beans
1-2 lbs fresh green beans 1 ~ Place beans in hot but not scalding hot water to
6 pieces of sun dried tomatoes warm them up. Allow to soak while changing the water
8 small fresh tomatoes occasionally as it cools, for about 30-45 minutes.
1/3 cup hazelnuts 2 ~ While the beans are soaking, make the dressing
3 pitted medjool dates by blending the sundried tomatoes, 4 of the small fresh
fresh rosemary tomatoes, the hazelnuts, dates, 1 sprig rosemary, spices
1/4 tsp red pepper flakes and apple cider vinegar in a high speed blender. Add
1/2 tsp ground sage water only as needed to blend to a thick consistency.
1/2 tsp ground black pepper 3 ~ Chop the remaining tomatoes and add to a bowl
1/2 tsp apple cider vinegar with the beans. stir in the dressing.
4 ~ Top salad with some red pepper flakes and for flair,
decorate with a rosemary sprig.
optional:
use almonds instead of
hazelnuts if you are allergic makes 1-2 salads
38
Cranberry
Jalapeno
Sour Cream Dip
1 cup cashews 1 ~ Soak cashews for 4 hours. Make the sour cream in the
1/4 of a sweet yellow onion high speed blender using the cashews, the onion, juice
1/2 tsp apple cider vinegar of the lemon and the apple cider vingegar. Use as little
1 lemon water as possible to blend. Allow to chill in the fridge.
1/2 cup dried cranberries 2 ~ Finely chop the jalapeno and green onions.
1 jalapeno 3 ~ Transfer the cream to a separate bowl.
2 stalks green onion Stir in 1/4 cup dried cranberries, 1/2 of the chopped
5 pecan halves jalapeno and green onions along with the cumin,
2 pitted medjool dates cayenne pepper and mustard powder.
1/2 tsp cumin 4 ~ In your food processor, make the topping by
pinch of cayenne pepper pureeing the other 1/2 of the chopped jalapeno and
1/2 tsp mustard powder green onions with 2 medjool dates, 1/4 cup cranberries,
a small piece of a beet (optional for red color) and the
pecans
5 ~ Add this red mixture to the top of the cream.
6 ~ Chill in the fridge for a few hours, allowing it to set.
optional:
small chunk of beet
parsley garnish makes about 1-2 cups of dip
39
40
41
Zucchini
Mushroom Stuffing
1 medium zucchini 1 ~ Dice mushrooms, zucchini, onion, carrots and celery
12 brown crimini mushrooms (also avocado, cranberries and a few leek rings if you
1 yellow onion want as a variation on this recipe) into small pieces and
2 carrots add to a large bowl.
1 rib celery 2 ~ In a separate bowl, mix thoroughly together the
4 tbsp almond flour almond flour, nutritional yeast and spices.
2 tbsp nutritional yeast 3 ~ Spritz the diced veggies with a small coconut aminos
1/2 tsp ground rosemary or just plain water to moisten them in order for the almond
1 tsp onion powder “breading” to stick better.
1 tsp garlic powder 4 ~ Stir in the breading, coating the vegetables.
1/2 tsp dried thyme 5 ~ Transfer the coated veggies to a dehydrator tray if
1 tsp dried sage powder you would like a warm and crispier version.
1 tbsp dried or fresh parsley 6 ~ Dehydrate until flavors are infused and the breading
1/4 tsp salt is slightly cripsy, normally about one or two hours at 115F
should be enough.
optional:
avocado, leek and/or cranberries
coconut aminos makes about four to five cups of stuffing
42
Orange Ginger
Cranberry Relish
3 mandarin oranges 1 ~ In a food processor, combine the cranberries, dates,
1 cup fresh cranberries oranges, spices, apple cider vinegar and lemon juice
3 pitted medjool dates 2 ~ Process ingredients until they are a chunky, but still
1/4 tsp ground nutmeg smooth consistency.
1 small chunk of ginger 3 ~ Garnish with a few fresh cranberries and orange zest
1/2 lemon as desired.
1/2 tsp apple cider vinegar 4 ~ Use this relish to top salads, cucumber rounds or the
yam cakes on page 46. It may also be used as a dip for
veggies like celery sticks, zucchini, carrots or inside lettuce
boats.
optional:
a few cranberries and
orange zest as garnish makes about 2 cups of relish
43
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45
Chipotle Yam Cakes
1 yam or sweet potato 1 ~ Puree in a high speed blender or food processor, the
1/2 sweet yellow onion yam or sweet potato with the yellow onion, dates, and
2 pitted medjool dates garlic. Transfer to a mixing bowl.
1 clove garlic 2 ~ Mix in by hand all of the spices, sunflower seeds and
1/4 tsp allspice almond flour. If you prefere a no fat version, simply leave
1/4 tsp ground cloves out the seeds and almond flour. (Listed in the optional
1/4 tsp ground black pepper section of the ingredient list) The flour and seeds help
1 tsp onion powder soak up a little of the moisture and help the patties stick
1/4 tsp chipotle powder togehter, but the option is yours. Without them, they will
3 green onion stalks take longer to dehydrate.
3 ~ Chop green onion stalks and add to the mixture.
4 ~ Create small or large patties with the puree. You may
want to make small ones as they dehydrate faster but
that is up to you.
5 ~ Leave patties in the dehydrator until partially dry. All
you want is for them to stick together, about 2-3 hours at
115F should be enough.
6 ~ Serve with the spiced winter chutney on page 47 or
orange ginger cranberry relish on page 43
optional:
2 tbsp sunflower seeds
2 tbsp almond flour makes about 24 small patties or 8-12 larger ones
46
Spiced Winter
Chutney
10oz grape tomatoes 1 ~ Finely mince the tomatoes, shallot, medjool dates,
4 pitted medjool dates plums, apricots and cranberries into very small pieces.
1 shallot onion The smaller the better. Add to a large bowl and stir as
2 fresh plums you go.
6 dried apricots 2 ~ Press the garlic and grate the ginger, adding to the
1/4 cup fresh cranberries other chopped ingredients.
1 clove garlic 3 ~ Add all remaining spices, apple cider vinegar and
1 small chunk of ginger chia seeds. Stir thoroughly. Add 1 tbsp of coconut nectar
1 tbsp apple cider vinegar if you desire, this is an optional step.
1 tbsp chia seeds 4 ~ Transfer the bowl to the fridge to allow flavors to
1/4 tsp onion powder intensify and the chia seeds to gel, stirring occasionally if
1/2 tsp smoked paprika you can remember to. Leave to sit overnight.
1/4 tsp allspice 5 ~ Serve as shown stuffed inside small pepper halves,
1/4 tsp black pepper use as a topping for the yam cakes on page 46 or even
1/4 tsp ground cinnamon top cucumber rounds with the chutney.
optional:
1 tbsp coconut nectar makes about 3-4 cups of chutney
47
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49
Festive Mushrooms
12 brown crimini mushrooms 1 ~ In a bowl, mix together the coconut aminos, lime juice,
1 small green jalapeno nectar and spices until well dissolved.
1 small red hot chili pepper 2 ~ Slice all 12 mushrooms (or more if you want) quite
2 green onion stalks thinly and add to the bowl of marinade.
2 tbsp coconut amimnos 3 ~ Mince both hot peppers and green onions and add
1 tbsp coconut nectar to the bowl. Mix thoroughly together until everything is
1 lime well coated with seasoning marinade.
1/2 tsp red pepper flakes 4 ~ Put the bowl either in a very warm sunny spot in your
1/4 tsp garlic powder house covered with mesh to prevent unwanted dirt or
1/4 tsp onion powder dust to get into the bowl, or use the dehydrator at about
1/4 tsp poultry seasoning 100F for a few hours until desired warmth. Normally about
1/4 tsp ground sage 3-4 hours in the sun, or 1-2 hours in the dehydrator.
1/4 tsp smoked paprika
Note ~ If you allow them to marinate in the sun, there is a
slight increase in the vitamin D content of the mushrooms.
5 ~ Use mushrooms as a side to a large salad or entree.
optional:
more mushrooms if desired makes about 2 cups of marinated mushrooms
50
Butternut
Ginger Soup
1 small butternut squash 1 ~ Chop up the butternut squash into small chunks and
6 pitted medjool dates place in the high speed blender.
1/2 sweet yellow onion 2 ~ Optional step: scoop out the seeds. in a small bowl
small chunk of fresh ginger combine 1/8 tsp ginger powder and 1/8 tsp onion
small piece of turmeric root powder with a very very small amount of salt.
1 clove garlic Coat the seeds with this mix and place in dehydrator to
1/8 tsp ground clove dry for an hour.
1/8 tsp ground cinnamon 3 ~ In the blender add the dates, the yellow onion, salt,
1 tsp onion powder ginger, turmeric, garlic, and spices.
dash salt to taste 4 ~ Blend on the highest speed with about one or two
water cups of water (or as needed to create your desired
soup consistency) for 3-5 minutes. The friction of the
blades will warm up the soup.
5 ~ Transfer to serving bowl. Top with a dollup of cashew
sour cream only if desired (recipe page 35),
the dehydrated squash seeds and some parsley for
color.
optional:
cashew sour cream (page 35)
onion and ginger powder for
dehydrated squash seeds
dried or fresh parsley to garnish makes about 2-3 servings (or 1 if you eat it all)
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53
Enoki Noodle Soup
1 cup enoki mushrooms 1 ~ Thinly angle slice the carrot and about 1 tbsp of the
1 carrot yellow onion. Combine in a bowl with chopped enoki
1 green onion stalk mushrooms, green onion, celery, the one brown mushroom
1 rib of celery and marinate them in 1 tbsp coconut aminos.
1/2 small yellow onion You may marinate these in the dehydrator, in the bowl if
1 brown crimini mushroom you want them warm.
1 long english cucumber 2 ~ Peel the green skin off your cucmber if you want
1 tbsp coconut aminos whiter noodles and spiralize the cucumber. place spirals
1/4 tsp poultry seasoning in warm water so they are not cold when you add them
2 tbsp miso paste to the soup.
1 clove garlic 3 ~ Once these ingredients are warmed and marinated,
1/2 tsp onion powder create your broth by blending in a high speed blender
1 pitted medjool date 3 cups of water with the rest of the yellow onion, poultry
1/4 tsp salt seasoning, miso paste, onion powder, the date and salt.
Blend this until warm, about 2-3 minutes on high.
4 ~ Pour into a bowl and add the marinated ingredients
and cucumber noodles. Mix and top with dried parsley.
optional:
use brown crimini mushrooms
or oyster mushrooms if
you can’t find enoki
top with parsley makes enough for 1-2 soups
54
Sweet Potato
Curry Stew
1 small yellow onion 1 ~ Dice the yellow onion, carrot, sweet potato,
1 carrot mushrooms, zucchini and tomatoes and toss in a bowl
1 cup sprouted lentils with 1 tbsp coconut aminos and the lentil sprouts. Place
1 small sweet potato or yam this mix on a dehydrator sheet and allow to warm for
5 brown crimini mushrooms about an hour.
1 small zucchini 2 ~ Once your vegetables are warm and slightly wilty,
1 cup cherry tomatoes prepare the stewing sauce in the high speed blender
1 tbsp coconut aminos with the sun dried tomatoes, dates, ginger, garlic, curry
6 pieces sun dried tomatoes powder, salt and sesame seeds. Blend on high with a
2 pitted medjool dates small amount of water until sauce is steaming and warm.
1 small chunk of ginger you want this sauce to be thick for the stew.
2 cloves garlic 3 ~ Combine the sauce with the warm veggies and stir
2 tsp curry powder thoroughly.
1/8 tsp salt 4 ~ Top with parsley flakes or fresh sprigs.
2 tbsp sesame seeds
optional:
parsley to garnish makes enough for 1-2 stews
55
56
57
Cozy Minestrone
2 celery ribs 1 ~ Chop the celery, carrot, onion, zucchini, bell pepper,
1 carrot green beans and 1.5 cups of the cherry tomatoes into
i small yellow onion small pieces. Toss in a bowl and add a pinch of salt and 1
1 medium zucchini tbsp of the dried oregano. Mix thoroughly and place on a
1 sweet red bell pepper dehydrator sheet. allow to warm for about an hour.
1 cup green beans 2 ~ When vegetables are warm and slightly wilty, prepare
2 cups cherry tomatoes the broth with the high speed blender. Blend the r
4 pieces sun dried tomatoes emaining half cup of cherry tomatoes, sun dried tomatoes,
2 pitted medjool dates dates and miso paste with about 3 cups of water. Blend
2 cloves garlic until steamy warm.
fresh basil 3 ~ When broth is warm enough as desired, add 5 leaves
fresh parsley of basil, remaining 1 tbsp of dried oregano, a pinch of salt
2 tbsp dried oregano and a sprig of parsley. Pulse the blender just to mix slightly
pinch of salt and release the flavors. Do not over blend the herbs.
1 tbsp raw miso paste 4 ~ Pour btoth into the bowl of veggies. stir and serve.
optional:
any other veggies you
yould like to add makes enough for 1-2 soups
58
Chocolate Pear
Crisp
2 ripe pears 1 ~ Chop one of the pears and place in the bottom of
1/4 cup fresh cranberries a small mason jar or bowl.
3 tbsp almond flour 2 ~ In a high speed blender, blend the 6 dates with a
6 pitted medjool dates small amount of water to create a date paste.
2 tsp raw cacao powder 3 ~ In a separate bowl, mix 1 tbsp of the date paste
1/4 tsp ground cinnamon with the almond flour and 1 tsp of cacao powder until a
1/4 tsp ground cloves crumble forms. Place crumbs in the dehydrator for about
an hour or until firm.
4 ~ Blend the remaining date paste with the other pear,
cranberries, 1 tsp raw cacao powder, cinnamon and
cloves. Blend until warm, about 2-3 minutes.
5 ~ Pour mixture over the chopped pears.
6 ~ Place dehydrated crumbs on top of puree.
7 ~ For added warmth, leave jar in the dehydrator for
about 30 minutes or so
optional:
fresh cranberries to top jars makes one mason jar dessert
59
60
61
Orange
Chocolate
Pudding
8 pitted medjool dates 1 ~ Blend in the high speed blender, the dates and the
1-2tbsp raw cacao powder juice of two mandarine oranges. Blend until thick, try not
2 mandarine oranges to add water if you don’t have to.
2 ~ Transfer to a bowl and stir in 1 tbsp of raw cacao. If
you want more chocolate flavor, add the rest.
3 ~ You can warm this dessert too by placing the bowl
in the dehydrator for about 30 minutes if you like or you
can place in the fridge for a chilled version.
4 ~ Top with orange sections, or other berries if you want
a little twist.
optional:
a few orange sections
or other berries as garnish makes about 2 cups of pudding
62
Vanilla Pumpkin Pie
1 small organic pie pumpkin 1 ~ In a high speed blender, combine 6 medjool dates
1 cup almond flour with a very small amount of water and 1 tbsp chia seeds
1/2 cup coconut flour just to make a paste. Create the crust by mixing the date
1/4 tsp salt paste with the almond and coconut flour.
2 tbsp chia seeds 2 ~ Press dough into silicone tartlet cups or fill the base
14 pitted medjool dates and up the sides of a springform pan to release later.
1 tsp cinnamon powder Place tartlets or pie pan in the dehydrator (or fridge) for
1 tsp ground nutmeg about 1-2 hours to harden a little.
1/4 tsp ground cloves 4 ~ Empty the pumpkin of seeds. Chop the flesh with the
2 tahitian vanilla bean pods skin on and add the chunks to the high speed blender.
(one for pie, one for optional 5 ~ Blend the pumpkin, remaining dates, vanilla bean
cream, leave out if you desire pod, chia seeds and spices with a small amount of water.
less fat for this dessert) you want this very thick so try not to use too much water.
6 ~ Pour filling into pie crusts and transfer pies to fridge or
freezer to set.
7 ~ Optional: Blend the cashews, dates and vanilla
bean pod together with a small amount of water until a
optional: thick cream is created. serve pie topped with classic whip
Add 1 drop of almond extract cream.
to the crust for a different flavor
Whip Cream: 1 cup cashews
3 pitted medjool dates
1 tahitian vanilla bean pod
for the “whipping cream” makes 2 x 4 inch pies or about 6-8 tartlets
63
64
65
Cranberry
Apple
Crumble
1 cup unsweetened 1 ~ Combine dry almond and coconut flour with salt.
dried cranberries 2 ~ In your high speed blender, blend the medjool dates
3 apples of choice with water until a paste is formed. Mix with the flour until a
1 lemons crumble begins to take shape. Let cruble mix sit in a
1 tbsp chia seeds dehydrator for about 1-2 hours to get a little crunchy.
1/2 tsp cinnamon powder 3 ~ Again in your blender, blend your cranberries, 1
1/2 tsp ground nutmeg apple, the juice of a lemon, chia seeds, cinnamon
1/2 cup finely ground almonds powder and nutmeg with water into a thick filling paste.
or almond flour 4 ~ Slice your apples into rounds. coat each slice with a
1/2 cup coconut flour generous amount of the filling. Use as many apple slices
1/4 tsp salt as desired. Pictured are some slices cut into stars with a
6 pitted medjool dates cookie cutter.
water 5 ~ Sprinkle crumble on top of your coated apples.
6 ~ Garnish with fresh cranberries and dash of cinnamon.
optional:
fresh cranberries as garnish makes enough for two desserts
66
Sweet Currant Tarts

with Tahitian
Cashew Cream
1 cup dried cranberries 1 ~ Soak the cashews for 4-5 hours.
1/2 cup dried currants 2 ~ In a high speed blender, cream the cashews, 3 of the
1 orange medjool dates and one tahitian vanilla bean pod. if you
3 tbsp chia seeds can’t find a pod, use organic alcohol free vanilla extract.
1/2 tsp cinnamon powder 3 ~ Transfer the cream to chill in the fridge.
1/2 tsp ground nutmeg 4 ~ Again in the high speed blender, puree completely
1/2 cup cashews the cranberries, currants, orange juice, 1 tbsp chia seeds
1 cup almond flour and spices. Set aside to allow the chia time to gel.
1/2 cup coconut flour 5 ~ Once more in the blender, blend the other 6 medjool
1/4 tsp salt dates with a very small amount of water and 2 tbsp chia
9 pitted medjool dates seeds just to make a paste. create the crust by mixing the
1 fresh tahitian vanilla bean pod date paste with the almond flour, coconut flour with the
salt until like dough. Add water only as needed. Form into
small tartlets using silicone tart cups for easy release.
6 ~ Gently release tartlets from molds and fill with filling.
Top with cream and optional currants.
optional:
1 tsp vainlla extract
extra currants to top the tarts makes 6-8 tartlets depending on size
67
68
69
Lemon
Raisin
Pecan Pies
1 cup almond flour 1 ~ In a high speed blender, combine 6 medjool dates
1/2 cup coconut flour with a very small amount of water and 1 tbsp chia seeds
1/4 tsp salt just to make a paste. Create the crust by mixing the date
13 pitted medjool dates paste with the almond flour, coconut flour, juice of half the
1 lemon lemon with the salt and 1 tsp lemon zest until like dough
1 cup raisins 2 ~ Press dough into silicone tartlet cups or fill the base
2 tbsp chia seeds of a springform pan to release later. Place tartlets or pie
1/3 cup chopped pecans pan in the dehydrator (or fridge) for about 1-2 hours.
1/2 tsp nutmeg 3 ~ Blend in the high speed blender the other 7 medjool
water dates, 1/2 cup raisins, 1 tbsp chia seeds, juice the other
half of the lemon, nutmeg and water to consistency.
4 ~ Stir in the other 1/2 cup raisins and 1/3 cup pecans.
5 ~ Scoop filling into tartlets or pie pan and return to the
dehydrator to warm up (or fridge if you want chilled pies)
for another hour or two.
optional:
a few pecans for top decor or
candied pecan recipe page 15 makes about 2 x 4 inch pies or 6-8 tarts
70
Warm Spicy
Plum Currant
Pudding
3 black plums 1 ~ In a bowl stir together the coconut nectar, lime juice
3 pitted medjool dates and the nutmeg. Slice one of the plums into thin sections
1 tahitian vanilla bean pod and allow to soak in the sauce in the dehydrator to warm
1 tbsp dried currants up and for flavors to meld as long as desired. The longer
1/4 cup fresh cranberries they sit in the dehydrator, the more flavor they will have. I
2 tbsp chia seeds allowed mine to sit for about 1-2 hours.
1 lime 2 ~ In a high speed blender, blend the other two plums,
1 tbsp coconut nectar dates, cranberries, currants and vanilla bean pod. Once
1/4 tsp ground nutmeg blended, transfer to a bowl and stir in the chia seeds.
allow to sit and gel for another 20 minutes.
3 ~ Serve pudding topped with marinated plum slices
and use the rest of the sauce to drizzle. Sprinkle with
cinnamon or nutmeg and a few currants for decoration.
optional:
cinnamon or nutmeg to sprinkle makes one serving
71
72
73
Spicy Cacao
Oranges
1 tbsp raw cacao powder 1 ~ In a high speed blende, blend the 6 dates and
6 pitted medjool dates pinch of cayenne pepper with a small amount of water to
pinch of cayenne pepper make a paste.
4 organic mandarin oranges 2 ~ Transfer to a bowl and stir in the raw cacao powder
thoroughly.
3 ~ Make sure your oranges are organic if you want to
eat the peel, otherwise peel your oranges and slice them
into rounds.
4 ~ Dip half of each orange slice into the cacao and
place on a dehydrator sheet. You may also sprinkle with
more cayenne for added heat as an option. Dehydrate
for about 2-4 hours or until desired firmness.
optional:
more cayenne
to sprinkle on cacao makes enough to eat lots of oranges
74
Simple
Mint
Coconut Balls
10 pitted medjool dates 1 ~ In the high speed blender, blend the 10 dates with a
1 tahitian vanilla bean pod small amount of water to make a date paste and transfer
1 cup unsweetened to a bowl.
raw shredded coconut 2 ~ Take out 4 tbsp of the date paste in a separate
1 tbsp raw cacao powder bowl with a few drops of peppermint oil and mix with 1
peppermint essential oil extract cup of raw shredded coconut until a sticky consistency.
adjust date paste and coconut to get it perfect.
3 ~ Mix the raw cacao powder with the remaining date
paste thoroughly.
4 ~ Form balls with the coconut mix, the smaller the balls,
the faster they dehydrate. dip balls in the cacao mix and
put on dehydrator sheets.
5 ~ Sprinkle with more coconut and cinnamon powder for
decoration. dehydrate until desired firmness.
optional:
vanilla extract
if you can’t find a pod
shaved coconut and cinnamon
to sprinkle on top makes about 8-12 balls depending on the size
75
76
77
Persimmon
Gingerbread
Cookies
2 ripe persimmons 1 ~ In the high speed blender, blend the two very ripe
1 tahitian vanilla bean pod persimmons with half the vanilla pod. Once blended into
1 tbsp chia seeds a cream, place in a bowl and stir in 1 tbsp of chia seeds.
2 cups almond flour Set aside and allow the chia to create a gel.
1/2 cup coconut flour 2 ~ Back in the blender, blend the 7 medjool dates with
7 pitted medjool dates some water to create a date paste.
1/4 tsp salt 3 ~ Mix in a bowl, the almond flour, coconut flour, salt,
1 tsp ground ginger ginger, cloves and cinnamon. Once the dry ingredients
1 tsp ground cloves are ready, stir in the date paste to make a thick dough.
1 tsp ground cinnamon Add more almond flour if you need to.
4 ~ Create cookies with cutters or by hand. Place in the
dehydrator for about 3 hours to dry and harden
5 ~ Once dried, cover one cookie with persimmon mix
and top with another cookie, creating a sandwich. Return
to the dehydrator if desired for another hour or so
optional:
use another type of berry
about 1 cup worth
in place of persimmons
if unavailable makes 8-12 cookies depending on size
78
Warming Cacao
4 pitted medjool dates 1 ~ In a high speed blender, blend all ingredients on
1 tsp raw cacao powder high for 3-5 minutes or until desired warmth.
2 cups water 2 ~ Add cashews if you want a higher fat version for a
1/4 tsp ground ginger creamier drink. Also add vanilla as another option.
1/8 tsp ground cinnamon 3 ~ Serve immediately warm, you can add cashew whip
pinch of salt cream to the top of your drink, recipe is with the sweet
pinch of cayenne pepper currant tarts recipe on page 67.
Note ~ Start slow with the spices. you can always add
more, but you can’t take away. do a taste test
and increase as desired.
This drink is meant to stimulate the internal fire with the
warming spices so play with ingredients accordingly.
optional:
1-2 tbsp cashews or macadamia
vanilla extract makes 1-2 drinks
79
80
81
Spiced Apple Cranberry

Cider Smoothie
1 apple of choice 1 ~ In a high speed blender, combine the apple, the
1/3 cup fresh cranberries fresh cranberries, medjool dates, lemon juice, vanilla bean
2 pitted medjool dates pod and spices.
1/2 tsp allspice 2 ~ Blend for about 3-5 minutes on high with about 3
1/2 tsp cinnamon cups of water until apple cider is warm. Add more water
1 tahitian vanilla bean pod as desired for a thinner consistency. This apple cider will
juice of half a lemon be thicker due to the fiber left in the apple so it is more
3 cups water like a cider smoothie. A healthier alternative than just
juicing the apple.
3 ~ Pour and serve still warm with cinnamon sticks
and a sprinkle of cinnamon on top.
optional:
cinnamon sticks
ground cimmamon as garnish makes enough for 2 large drinks
82
Banana Nog
1 ripe spotty banana 1 ~Iin a high speed blender, combine the banana,
3 pitted medjool dates dates, spices and water.
1/8 tsp ground clove 2 ~ Blend on high until warm if you want a warm drink,
1/8 tsp ground cinnamon otherwise transfer to the fridge.
1/4 tsp ground allspice 3 ~ Serve with a sprinkling of cinnamon and another
1 tahitian vanilla bean pod vanilla bean pod for decoration.
3 cups water 4 ~ If you prefer the high fat version (only offering this as
an alternative) you can use 1/2 cup soaked cashews
instead of the banana.
optional:
1/2 cup soaked cashews
instead of banana
for full fat version
extra vanilla pod for decor
sprinkling cinnamon makes 2-4 small drinks
83
84
85
Cranberry
Cayenne
Lemonade
1/4 cup fresh cranberries 1 ~ In a high speed blender, blend together the juice of
1 lemon the lemon, the cranberries, dates and water on high for
6 pitted medjool dates 3-5 minutes until warm if you want a warm drink.
4 cups water 2 ~ Right before it is ready, add a pinch of cayenne
pinch of cayenne pepper pepper to the blender and pulse it in for a few seconds.
Remember to use only a small amount because it can
get quite spicy very quickly if you add too much.
3 ~ Serve warm or allow to chill in the fridge.
optional:
add more dates depending
on how sweet you would like it makes 2-4 drinks
86
Staying Raw Vegan

in the
cold winter months
TIPS TRICKS
calorie restriction In the next few pages we will discuss tips and tricks to stay
herbs and spices true to your raw vegan lifestyle through the cold months
temperature of your produce as well as dealing with social situations during holiday
warm beverages times. Most people find winter to be the hardest time to
take advantage of the sun continue on as a raw vegan, but it is possible.
using appliances to warm food
exercise Each topic will have it’s own pages to be discussed. We
hot yoga and saunas have many mental games that we can play with ourselves
baths and dry brushing to deal with certain situations, and there is really no
cold showers reason why a person could not be a raw vegan in the
blankets and sweaters colder months.
family get togethers
restaurants Here are some ideas to help along the way, to keep you
cravings and smells from falling down or eating something that your body may
feel proud not desire.
That said, if you do fall, don’t beat yourself up about it.
87
88
The temperature of
your produce
THE FRIDGE
keep all fruit on the counter We never had fridges in the warm tropical areas where
we originated, and had to create them in order to store
don’t put tomatoes in the fridge foods over longer peroids of time for preservation.
quality is compromised with
cold exposure In the winter months we could store animal products, root
vegetables and other foods easily in the snow or cold
take vegetables and greens cellars/holes in the ground but eating cold food is not
out of the fridge well before the greatest thing when it comes to keeping our bodies
preparing your meal warm.
allow the produce to come
to room temperature Some issues with eating cold foods and drinking cold
water include; impared and slow digestion, lowered heart
soak vegetables and fruit rate, using unnecessary energy to bring the body back
in warm water to to a regulated temperature thus robbing the body of the
bring down the temperature energy it needs to digest and absorb nutrients from your
release dirt and chemicals food. Cold foods can also make your body produce
by adding vinegar mucous, lowering your immune system and sludging up
or hydrogen peroxide your internal systems.
91
Warm Beverages
DO NOT BOIL
herbal teas and warm drinks Drinking warm and warming beverages greatly help s
during the colder months to stay on track.
warm lemon water
gikgo or rosemary tea Make sure if you don’t over boil your teas and use warm
warm teas with water instead.
added cayenne pepper
I have included some warm beverages in this book that
will help to stimulate circulation using herbs and spices.
The warmth of the drinks will help as well if you feel you
need that comfort.
warm beverages in this book: Blending drinks in the high speed blender on high will
apple cranberry cider smoothie help with keeping temperatures withing the range of a
cayenne cacao hot summer day. If you want you can take the temperature
banana nog of your drinks made in the blender and test to make sure
cranberry cayenne lemonade they remain around 115F.
92
Take
Advantage
of the Sun
AS MUCH AS YOU CAN
warmth Human beings were meant to get their vitamin D from the
vitamin D sun. We were never meant to be getting it from the foods
marinating we eat. It is an environmental vitamin and we should take
depression steps to make sure we are getting enough. Remember
walks to get a blood test if you need to know where you are
with that. Make sure that if you are not getting proper
exposure to the sun that you take a vitamin D supplement.
The higher north you live and the more time you spend
indoors increases your need for this vitamin.
Find sunny spots around your house and use those to

your advantage. Warm fruits and veggies in sunny spots
so they aren’t cold from the fridge. If you are marinating
vegetables, marinate in the sunny spots!
Take walks and expose yourself to the sun as much as

you can which helps with winter depression and sadness.
93
Appliances that
Warm Your Food
MAKE IT WORK
high speed blender The best and easiest way to warm your food is using the
like a Vitamix dehydrator. If you don’t have one though, and you aren’t
dehydrator too worried about things being 100% raw, you can heat
fridge your oven on the lowest setting, turn it off and then place
stove bowls in the oven with the door cracked slightly. Your
food will still be somewhat raw, just warmed.
The temperature should be tolerable to your hands.
Nothing too hot.
The Vitamix or a high speed blender is another option

for warming up sauces, soups and drinks. If you allow the
blender to blend on high for a few minutes, it will warm
whatever you are blending.
The side of the fridge typically is nice and warm and I like
to put fruit there to ripen faster since it gets kind of cold in
my place during the early morning hours.
94
Exercise
MOVEMENT
yoga Moving your body is so vital to keeping warm and
stretching staying healthy. Exercise is not about losing weight, it is
rebounding so much more than that. Your weight will balance with the
dancing proper diet, but exercise has more benefits that we tend
hiking to forget about. Not only does exercise promote circula-
walking tion and warmth, it helps manage stress. Exercise releases
running endorphines that help with anxiety and depression,
swimming especially in the winter months when we see very little sun.
exercise classes It can also enhance brain function, improve memory and
weight training has been said to help prevent alzheimers. Dealing with
home workouts addictions can also be helped with regular exercise.
jumping jacks at your desk
stairs Increase relaxation, creativity, time management, and
anything that gets you moving inspiration are all linked to exercise as well. Increased life
spans, and prevention of disease are also on the list of
great benefits. Get stronger, leaner and toned.
Boost bone density, improve sleep and digestion on top
of your increased circulation.
If you are ever chilly, do 100 squats, jumping jacks or

some russian twists. That’ll warm you up!
95
Hot Yoga
Saunas
Baths and Dry Brushing
SEEK WARMTH
find a nice hot yoga studio Dry brushing is an amazing tool to promote circulation
use the sauna at the gym and lymph drainage. Exfoliate your skin and stimulate fluid
or local liesure center flow between your cells to aid in toxin elimination.
dry brushing Your body does this naturally but dry brushing helps to
warm baths speed up the process. Make sure you are eating lots of
fibre, hydrating fruits and vegetables, and drinking a fair
facial steams amount of water to help with this process as well.
using fresh herbs such as
rosemary, thyme, peppermint, Saunas, hot yoga, facial steams and warm baths are all
oregano, lavender, relaxing and can help warm you up if you have been
eucalyptus, ginger, feeling the chill. Hot yoga would be the best as you are
and cinnamon etc will help also a little getting exercise in the process. Facial steams
stimulate the skin during steams are nice because they bring the same sort of feeling
as a hot soup. The steam on your skin will stimulate toxin
release and healing as well.
Add fresh rosemary, thyme, peppermint, lavender or
eucalyptus oil to the water for added benefits.
96
Cold Showers
Blankets and
Sweaters
IT’S OKAY TO COZY UP
cold showers Sometimes the first thing to do is the simplest. Bundle up.
blankets We were never meant to live this high north and therefore
sweaters need to cover up to deal with the chill. If it’s cold, then
socks you will feel cold and no amount of hot food is going to
heaters fix that.
Cozy up in your favorite flannel pajamas, socks, slippers
with a blanket and nice cup of warming spiced tea.
Space heaters are a nice touch too if you can find one.
You shouldn’t feel like you should be strong and face the
cold, it’s okay to put on three sweaters if you need to.
With time you may be able to handle the cold more than
you used to. Also try to avoid spending too much time
outside if you can. It takes a lot longer to warm up after
being in the cold for long periods. As stated, we were not
meant to live in colder climates, but we make it work.
97
Social Eating : Family

LOVE THEM
stand your ground Family get togethers during the winter months can be
learn to say no quite intense when you are trying to maintain a healthier
bring salad faves lifestyle than they are. Saying no and standing your
eat in front of others ground are so important. Eating something that disagrees
share with you or goes against your ethical choices is actually
mindset disrespectful to yourself. You should never eat something
to please someone else. Respect yourself by standing by
your values surrounding food choices and you will feel so
much better after, mentally and physically.
Take food that you can share with those you love, and
extra for you. Take what you would normally eat for the
meal to make sure you get enough calories. Eat in front
of everyone so they know you are serious about your
eating and are not starving yourself. Most people will
purposefully eat before family get togethers and then
not eat anything while at the event. This however, creates
a shadow of what your diet really is. They don’t know for
sure if you ate before or not and assume you are starving
yourself. Eating in front of them speaks volumes.
Remember, you are at family events for the laughs, love,

jokes, fun, atmosphere, celebrations, etc... not the food.
98
Social Eating : Restaurants

MAKE THE CHOICE
there are always options I have never had an issue eating at a restaurant as a
no matter what restaruant raw vegan. All food begins as raw (unless in a fast food
you find yourself at joint frozen maybe) but there are always choices.
its about making the choice
to eat healthy or not Call in advance or check their menus online if you know
you decide before hand where you might be eating. Scan the menu
and see what you can raw veganize. If you are unsure if
the venue can accomodate you, call in advance and
chat with the head chef.
When ordering mention that because you are not

getting the “expensive” animal products, if they would be
willing to make up for the extra cost with more veggies.
See what other fresh produce they have in other dishes

on the menu. Maybe they make a tuna dish with mango,
or something with broccoli and you know they have those
ingredients in the back. Don’t hesitate to ask for them.
For dressings you need sweet, sour and spice. Berries for
sweet, lemon for sour and black pepper for your spice.
You can also bring your own dressing, Sneak it in!
99
Cravings and Smells

DIET HACKS
mind tricks During holiday feasts, it can be really difficult to make
eat enough good choices. Most of us grew up with the typical feasts
lower your fat intake but we need to make new traditions and let go of what
go over your reasons we are used to in order to be better.
distract yourself
feel proud When I am faced with a nice smelling grandmothers
house at christmastime, I now tell myself that it’s just the
scent of the season. Much like an air freshener, that is just
what the holidays smell like to me now.
We don’t automatically assume there are vanilla

cupcakes when we wash our hands with vanilla cupcake
scented soaps. Why all of a sudden do we think there
is turkey and stuffing when it smells like that? Because of
conditioning. We just have to work at telling ourselves this
is not food. It may smell good, but doesn’t mean there is
food around to eat.
Go over your reasons why you are doing this. Tell yourself
daily that you are a vegan or raw vegan. Feel proud in
your choices. You are making a difference.
100

Have A Winter Raw Food Romance

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hoan.phamkhai@outlook.

com 18 Sep 2020

Being a raw vegan in the winter is completely possible.

I love you, and enjoy a wonderful healthy winter! ~ Lissa

SIDES, MAINS and DIPS

SOUPS and STEWS

87 STAYING RAW IN THE WINTER

Note ~ The high vitamin C content of the oranges will

makes 1 cup of candied pecans

Acorn Squash Quiche

Mashed Veg with

Chipotle Yam Cakes

5 ~ Use mushrooms as a side to a large salad or entree.

Enoki Noodle Soup

Vanilla Pumpkin Pie

Sweet Currant Tarts

Spiced Apple Cranberry

Staying Raw Vegan

Find sunny spots around your house and use those to

Take walks and expose yourself to the sun as much as

The Vitamix or a high speed blender is another option

If you are ever chilly, do 100 squats, jumping jacks or

Social Eating : Family

Remember, you are at family events for the laughs, love,

Social Eating : Restaurants

When ordering mention that because you are not

See what other fresh produce they have in other dishes

Cravings and Smells

We don’t automatically assume there are vanilla

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