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50 Raw Food Recipes

By Audrey & Matt First of all, thank you for being you, driven by such a curiosity on the raw food diet and all the diversity of dishes this way of eating brings. You are about to discover more secrets of a raw food kitchen. You may: - already be following a raw food diet (100% or less) - know about raw food and want to learn more about how to prepare certain dishes - be completely new to it Regardless, this book will get you through 50 delicious raw food recipes as it should be eaten leading you to a life that you can enjoy fully. These are 50 recipes of 100% vegan food that you can enjoy without guilt and which are actually good for your health. You can eat tasty meals everyday without putting on weight. You can have deserts that dont make your insulin spike in your blood stream. You can enjoy creamy dishes even if youre lactose intolerant. You can still eat pasta and be gluten-free!

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50 Raw Food Recipes by Audrey and Matt

Matt and I switched to the raw food diet about 2 years ago, as an experiment. I did not expect to see such a change in my body, inside and out. Now, I can truly say that there is no way I will go back to my old eating habits. Few examples of my health and physical: - acne in my back disappeared - weight loss and no more water retention - clear skin: no more black heads on my nose - no longer constipated, ever! There is so much more. I will tell you more about it at another time. To me, there is nothing more important than health. What you put in your body has a direct effect on how you look, what you feel, how you think and what you do. Processed and junk food are too easily available and marketed outrageously, it is difficult to follow the path of health. Thats why we want to share our passion for healthy and real food with you and make you aware of the infinite possibilities that the raw food diet allows. In the raw food diet you will find only: - vegetables - fruits - nuts and seeds - seaweed In the raw food diet you are avoiding all the bad foods which are unhealthy for you: - dairy - gluten - animal products - refined and processed food When eating or juicing raw food you will need to choose organic food as often as you can in order to eliminate: - pesticides, - herbicides, - synthetic fertilizers etc These chemicals are harmful to your health. And you wouldnt want it anymore once you realize that organic products may be tastier and more nutritious. With the raw food diet, you are making the most of the good foods by not heating above 115degrees. In fact, you are dehydrating instead of cooking the food. Why is cooking above 115degrees bad? Several reasons: It destroys enzymes. Enzymes are essentials molecules in the digestion process and the absorption of food nutrients It changes the molecular structure of the food. The food then becomes unrecognizable by the body which triggers a defensive reaction by sending white blood cells for protection It destroys the nutrients of the food

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50 Raw Food Recipes by Audrey and Matt

By cooking the food above 115 degrees, you are making your food dead, i.e.: without enzymes or nutrients. The satiety feeling we have is caused by the bodys demand to have enough nutrients to function for a certain period of time. With food deprived of nutrients and enzymes, your body will keep on telling you to eat until it feels it gets what it asks for. Your tendency is to eat more that you should really be eating. Raw food is the ultimate diet for achieving and maintaining good health and ideal weight, a great well-being and staying young so go ahead and immerse yourself in the kitchen with all the recipes you are about to try! Enjoy!

Audrey

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50 Raw Food Recipes by Audrey and Matt

Table of Contents
1STARTERS 1 - Raw Maki I Am A Geisha p.8 2 - Raw Broccolis Delight - I Am Delicious 3 - Stuffed Peppers - I Am Joyful . 4 - Mustard Tagliatelle - I Am with you .. 5 - Raw Falafel - I Am Bellydancing 2SOUPS 6 - Gazpacho - I Am Florishing 7 - Butternut Squash Soup I Am Beautiful 8 - Mushroom Soup I Am Real .. 9 - Carrot & Ginger Soup I Am Warm .. 10 - Thai Coconut Soup - I Am Exotic 3SALADS 11 - Carrot Salad I Am Tanned.. 12 - Kale Salad I Am In Paradise .. 13 - Kale Paradise I Am Powerful 14 - Simple Green Salad I Am Light .. 15 - Audreys Salsa Salad I Am A toreador .. 4MAINS 16 - Veggie Stew I Am Beautiful .. 17 - Chili Con No Carne I Am Hot 18 - Spaghetti Alla Marinara Che Bueno 19 - Mascarpone Pasta I Feel Italian . 20 - Pad Thai I Am Luxurious .. 5SIDES 21 - French Fries I Feel French . 22 - Mashed No Potatoe I Am Yummy 23 - Raw Coleslaw I Am Joyful .. 24 - Tabouli I Am Full of Life .. 25 - Couscous I Am Grateful .. 6DRINKS 26 - My Green Drink I Am Fresh .. 27 - Green Smoothie I Am Green 28 - Raw Chocolate Drink I am Shinning 29 - Strawberry Shake I Am Sweet . 30 - Lemonade I Am Summery . p.9 p.10 p.11 p.12 p.14 p.15 p.16 p.17 p.18

p.20 p.21 p.22 p.23 p.24

p.26 p.27 p.29 p.30 p.31

p.33 p.34 p.35 p.36 p.37

p.39 p.40 p.41 p.42 p.43

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7DESSERTS 31 - Rainbow Tart I Am Delighted . 32 - Crumble I Feel English .. 33 - Raw Chocolate Mousse I Am Divine . 34 - Raw Brownie I Am Delicious 35 - Raw Chocolate Truffles I Am A chocolate Expert . 8FINGER FOOD 36 - Raw Crispy Crisps I Am Free Of Junk . 37 - Bread I Am A Baker 38 - Raw Sweet and Sour nuts I Am Nuts . 39 - Onion Bread I Am Original .. 40 Kale Chips I Am Greedy . 9BREAKFAST 41 - Scones I Am Fabulous .. 42 - Cookies - I Have Energy .. 43 - Raw Pancake I Am High With These .. 44 - Crunchy Fruit Salad I Am Fresh . 45 - Vanilla Yogurt I Am Onctuous 10SAUCES 46 - Mango Chutney I Am Spicy . 47 - Cesar Sauce I Am Creamy . 48 - Mustard Sauce I Am A Warrior . 49 - Persillade I Am On Holliday . 50 - Salted Butter I Am Relaxed .

p.45 p.47 p.48 p.49 p.50

p.52 p.53 p.54 p.55 p.56

p.58 p.59 p.60 p.61 p.62

p.64 p.65 p.66 p.67 p.68

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50 Raw Food Recipes by Audrey and Matt

Glossary

1c - one cup 1ts - one tea spoon 1TS - one table spoon

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50 Raw Food Recipes by Audrey and Matt

1 - Raw Maki I Am A Geisha 2 - Raw Broccolis Delight - I Am Delicious 3 - Stuffed Peppers - I Am Joyful 4 - Mustard Tagliatelle - I Am with you 5 - Raw Falafel - I Am Bellydancing

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50 Raw Food Recipes by Audrey and Matt

1 - Raw Maki - I Am Geisha

Ingredients

1 big parnsip 1 avocado 2 medium carrots nori sheets wasabi and ginger tamari sesame oil (you may also use olive oil) 1 handful of raw cashews

Know How Now


Peel the parsnip and cut into small pieces them into the food processor. Add a handful of cashews, 1 Ts tamari and 1 Ts of oil. Process it. This will make the rice. Set aside in a bowl. Peel the avocado and the carrots. Cut them in sticks. With a sushi maker, on a nori sheet, put some rice and carrot and avocado sticks. Roll the nori sheet and cut it in 3 or 4 to form the maki. Put the makis in a plate with tamari sauce, wasabi and ginger. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

2 - Raw Broccolis Delight - I Am Delicious

Ingredients

5 little heads of broccolis fresh and pure juice of 2 lemons tamari olive oil apple cider vinegar tahini chilli ginger

Know How Now


Wash the broccolis and cut them into small pieces. In a bowl, put 3 Ts of olive oil, juice of 1/2 a lemon, and 2 Ts tamari. Mix the broccolis until covered with sauce. Marinate to soften for about 10 min. Put in the dehydrator for 1 hour or 2. Prepare the sauce while waiting. Drop 3 Ts of tahini in a blender, about 2cm of zested ginger, 1/2 a chilli, 1 Ts tamari, and the juice of the other half lemon. Add some water to be able to mix. Once the broccolis are ready, pour the sauce on top. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

3 - Stuffed Peppers - I Am Joyful

Ingredients
3 bell peppers 1 avocado 1 tomato 1 carrot a bunch of parsley chili pepper

Know How Now


In a food processor, place the avocado, the tomato, carrot and 1 pepper. Process until it forms a puree. Add some parsley and chili to your taste. Cut the bell pepper in half. Pour the mixture on the inside the half bell pepper. Serve with a green salad. Enjoy!

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4 - Mustard Tagliatelle I Am With You

Ingredients
3 cucumbers fresh and pure juice of 2 lemons a bunch of dill shelled hemp seeds olive oil (mustard, optional) himalayan salt

Know How Now


Peel the 3 cucumbers. Take a peeler and peel the cucumbers into thick tagliatelle. Stop peeling when you come across the center of the cucumber where you find the seeds. Mix the lemon juice with 5 Ts of olive oil. If desired, add mustard to your taste. This will make a nice lemon sauce. Wash and dry the dill and put them on top of the tagliatelle. Pour the sauce. Add some shelled hemp seeds. This will serve 2 people. Enjoy!

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5 - Raw Falafel - I Am Bellydancing


Ingredients
1C soaked cashews 2 carrots 1 clove of garlic fresh and pure juice of 1 lime cumin himalayan salt cayenne coriander

Know How Now


In the food processor, put the cashews and the carrots. With a zester, turn the clove of garlic into a paste and add it to the mixture. Put the mixture in a bowl and add the lime juice, 1 ts of cumin, 1 ts of salt, 1ts of cayenne pepper. You may also add some coriander and other herbs such as parsely to your taste. Shape the mixture to small balls and put them onto a teflex sheet. Dehydrate for 6 to 12 hours, depending on your taste. You can serve with hummous. Enjoy!

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6 - Gazpacho - I Am Florishing 7 - Butternut Squash Soup I Am Beautiful 8 - Mushroom Soup I Am Real 9 - Carrot & Ginger Soup I Am Warm 10 - Thai Coconut Soup - I Am Exotic

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6 - Gazpacho - I Am Flourishing

Ingredients
For the gazpacho:

5 tomatoes 1/2 bell pepper 3 soaked sundried tomatoes fresh and pure juice of 1 lemon 1/4 C soaking water from the sundried tomatoes 2 Ts Olive oil 1 ts hymalayan salt 1 ts pepper optional: zested clove of garlic

For the garniture: 1 avocado 1/2 bell pepper 3 tomatoes

Know How Now


Blend all ingredients of the gazpacho in a high speed blender. You may add water to achieve the thickness you desire. For the garniture, cut 1 avocado into small pieces, the other half of the bell pepper, 3 tomatoes. Put in a bowl and pour the soup on top. Serves 2 and you will want more! Enjoy.

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7 - Butternut Squash Soup - I Am Beautiful

Ingredients

1 butternut squash 3 Ts tamari pinch of salt 1/2 stick of celery 1/2 c olive oil 1 c mineral water 1 ts curry powder

Know How Now


Peel the butternut then cut it into small pieces. Blend all the ingredients, except the water, in a high speed blender. Warm up the water a little bit (not more than 46deg c) and pour it in the blender. Blend some more. When the mixture looks like a puree, add warm water until you achieve the consistency you desire. Enjoy!

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8 - Mushroom Soup I Am Real

Ingredients

3 C of mushrooms 3 Ts olive oil tamari fresh and pure juice of 1 lemon 1 garlic clove 1 Ts honey 3 Ts almond butter handful of cashews 4 cups of mineral water (you may also use fresh coconut water)

Know How Now


Cut up the mushrooms and marinate in olive oil and tamari for 2 to 4 hours. Blend the remaining ingredients. Add water and/or pepper to your taste. Sprinkle the mushrooms you set aside on the soup. You may serve it cold or warm (not more than 46degC). Enjoy!

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9 - Carrot & Ginger Soup I am warm

Ingredients

fresh and pure juice of 8 carrots 1 avocado 2 Ts olive oil red chili 1 Ts agave syrup pepper and dash of himalayan salt

Know How Now


Prepare a pan with water. Blend all the ingredients then pour it into a glass or bowl. Put it on the pan you prepared. Heat until the water in the pan boils. This should heat the soup. Serve with some coriander and/or chives. This is a perfect Autumn starter! Enjoy!

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10 - Thai Coconut Soup I Am Exotic

Ingredients
For the soup base:

Fresh and pure juice and flesh of 2 coconuts 3 ts tamari 1 small chilli pepper 1 Ts olive oil 1 Ts curry 1 stick or 2 of lemon grass 1/2 avocado

For the garnish:


1 tomato 1 bunch of coriander/ cilantro few leaves of mint 1/2 avocado 1/2 Portobello mushroom

Know How Now


Blend all the soup base ingredients. Set aside. Cut the portobello, the avocado and the tomato into little squares. Pour the soup base in a bowl. Sprinkle the garnish. Serve hot and enjoy!

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11 - Carrot Salad I Am Tanned 12 - Kale Salad I Am In Paradise 13 - Kale Paradise I Am Powerful 14 - Simple Green Salad I Am Light 15 - Audreys Salsa Salad I Am A toreador

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11 - Carrot Salad - I Am Tanned

Ingredients

4 carrots 1 avocado 10 to 15 radishes 1 red bell pepper bunch of coriander Fresh and pure juice of 1 lemon 3 Ts apple cider vinegar 1 Ts olive oil pepper

Know How Now


Wash and peel the carrots and make some spaghetti with the spiralizer or a mandoline. Cut the avocado and the red bell pepper. Then chop the coriander. Put everything into a bowl with the lemon juice, 3 Ts of apple cider vinegar, 1 Ts of olive oil and some pepper. Mix the salad together with the sauce and serve. Enjoy!

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12 - Kale Simple Salad - I Am In Paradise

Ingredients

kale 1 carrot 2 avocados 2 tomatoes raisins pickle fresh and pure juice of 1 lemon garlic

Know How Now


Remove the core of the leaves then wash and drain the kale salad carefully. In a bowl, mash the 2 avocados, zest some garlic and add a dash of lemon juice. Mix. Add the kale salad first. Blend the whole mixture so the kale is covered with the avocado sauce. Then add the rest of the ingredients and serve with some raw bread sprinkled or on the side. Enjoy!

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13 - Kale Salad I am powerful

Ingredients
Salad

1 kale 2 tomatoes 5 sundried tomatoes walnuts raisins pumpkin seeds cucumber 1 apple

Sauce

5/6 dried tomatoes 3 tomatoes 1 Ts agave 2 Ts olive oil 1 cup of water pepper 1 ts of paprika

Know How Now


Blend all the sauce ingredients. Set aside. Remove the center of the kale leaves. Chop the leaves. Pour the sauce on the kale and mix well until every bit of kale is covered with sauce. Cut the tomatoes, cucumbers, dried tomatoes and apple in small pieces. Add them in the salad. Throw some walnuts and raisins in, mix and serve. Enjoy!

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14 - Simple Green Salad - I Am Light

Ingredients

spinach rocket salad 3 carrots 3 tomatoes 1 avocado 1/4 cucumber

Know How Now


Wash the salad and cut in smaller pieces if desired. Put in a salad bowl and set aside. Chop all of the others ingredients. You may peel the carrots into tagliatelle if desired. For this salad, the Simple Green Salad Dressing(put page here) is recommended. Pour the sauce on top of the salad ingredients and mix until its good to eat! Simple and green! Enjoy!

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50 Raw Food Recipes by Audrey and Matt

15 - Audrey's Salsa Salad

Ingredients

2 avocados 3 tomatoes 5 dehydrated tomatoes 10 little pickles rocket salad

Know How Now


Chop all the ingredients in tiny bits. Add some balsamic vinegar and olive oil. Mix. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

16 - Veggie Stew I Am Beautiful 17 - Chili Con No Carne I Am Hot 18 - Spaghetti Alla Marinara Che Bueno 19 - Mascarpone Pasta I Feel Italian 20 - Pad Thai I Am Luxurious

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16 - Veggie Stew I Am Beautiful

Ingredients
1 cucumber spinach 4 tomatoes 2 big peppers 2 carrots 1 avocado 2 sticks of celery 1 Ts raw honey sun-dried tomatoes parsley himalayan salt

Know How Now


Wash all the ingredients. Blend the cucumber, 2 tomatoes, 1 stick of celery, 1/2 avocado, 1 big pepper (yellow, red or green), 1 carrot, a big bunch of spinach, a bunch of parsley, 1 Tsof raw honey, and some salt. Add water depending on the thickness you want. Blend and set aside. Chop 1/2 avocado, 1 pepper, 1 stick of celery, 2 tomatoes, sun-dried tomatoes, and 1 carrot and put in a bowl. Pour the soup on top. If you want to serve it warm, add warm water when blending. You may also serve it cold. Enjoy!

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17 - Chili Con No Carne I Am Hot

Ingredients
For the vegan carne:

1 cup of almonds 2 medium carrots 1 portobello mushroom 1 stick of celery 1/3 red onion 1/2 red bell pepper

For the chilli sauce:


1 cup of sundried tomatoes (soaked for 1 hour minimum) 2 cups of soaking water from the sundried tomatoes 1 Ts of honey 1 Ts of olive oil 1 ts tamari 1 clove of zested garlic 1 bunch of fresh oregano 1 ts of cumin 1/2 ts of paprika 2 ts of apple cider vinegar

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Know How Now


For the vegan carne: Soak the almonds in water for at least 1 hour. Drain and grind the almonds in the food processor for 5/10 seconds. Chop the carrots, celery and red bell pepper. Cut the mushroom into small cubes and mince the onion. Transfer all the prepared ingredients into a large bowl and set aside.

For the chilli sauce: Blend all ingredients. Take the bowl with all the ingredients from the vegan carne and pour the chilli sauce on it. Mix until you achieve the thickness of a chilli con carne. You make tagliatelle with a peeler or use a spiralizer to make spaghetti. Put on a plate and pour the vegan carne. You may put it in the dehydrator to warm the dish a little bit. Enjoy!

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18 - Spaghetti alla Marinara - Che buono!!

Ingredients

3 or 4 courgettes 1 tomato 1 red bell pepper 1/2 cup soaked sundried tomatoes 1/4 cup olive oil bunch of fresh basil leave (or 1 ts dried basil herbs) 1 ts dried oregano add salt and pepper to taste

Know How Now


Blend all those ingredients in the food processor to give the marinara a bit of a meaty texture. Cut some courgettes in a spaghetti shape with a mandoline or a spiralizer. You can warm the marinara up a touch if you like it warm. Enjoy!

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19 - Mascarpone Pasta - I Feel Italian

Ingredients
Spaghettis

Zucchinis

Sauce

1 Cup of shelled hemp 2 Ts olive oil 1 Ts tamari 2 Ts lime juice 1 red bell pepper 1 Ts nutritional yeast 1/4 ts paprika 1/2 ts cumin pinch of himalayan salt

Know How Now


Blend all the sauce ingredients. Add mineral water until you achieve the desired thickness. You may add some garnish such as baby tomatoes, pine nuts, marinated mushrooms, broccolis and cauliflower if desired. Enjoy!

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20 - Raw Pad Thai - I Am Luxurious

Ingredients

1 courgette 3 medium carrots 1 avocado red cabbage 1/2 chilli 4 Ts olive oil 2 Ts tamari 1 Ts honey 1 Ts tahini almonds

Know How Now


Peel the courgette and cut the cabage, courgette and carrots into spaghetti or tagliatelle using a peeler, a food processor, or a mandoline. Mix the tahini, olive oil, tamari with 1/4 of chilli in the blender. Add water if desired. Cut the avocado in slices and put it with the rest of the salad. Add the sauce in the vegetables mixture and mix. Chop the rest of the chilli and the almonds and sprinkle them on top of the pad thai. Enjoy!

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21 - French Fries I Feel French 22 - Mashed No Potatoe I Am Yummy 23 - Raw Coleslaw I Am Joyful 24 - Tabouli I Am Full of Life 25 - Couscous I Am Grateful

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21 - French Fries I feel french

Ingredients

4 or 5 big sweet potatoes olive oil nama shoyu salt

Know How Now


Peel and cut the sweet potatoes into strips. Put them in a bowl to marinate into the olive oil and nama shoyu for 6 hours or until the fries to be covered by the marinade. Sprinkle a pinch of salt. Marinate overnight. Dehydrate for 12 hours. Eat them all without guilt! Enjoy!

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22 - Mashed No Potatoes I am yummy

Ingredients

1 broccoli 3 Ts raw almond butter 1 clove of garlic bunch of dill pinch of salt dash of pepper and cumin

Know how now


Wash and cut one broccoli head. Put it into a food processor with the chopped garlic together with the dill. Add the raw almond butter to give the creamy texture to the mixture. Process until it forms a puree. Add the salt, pepper and cumin to your taste. Its yummy. Enjoy!

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23 - Raw Cole Slaw - I Am Delightful

Ingredients

4 medium carrots 1/3 white/green cabbage 1/3 red cabbage mayonnaise: 1c of cashews, 1/4 c water, juice of 1 lemon, salt

Know How Now


Chop the cabbage and get the carrots grated. Use a food processor to make it easier. Mix the vegetables into a bowl. Set aside Blend 1 cup of raw unsalted cashews, 1/4 cup of water, the juice of 1 lemon and salt to taste. You can add some zested garlic if desired. Blend and pour the mixture onto the vegetables. Mix and enjoy!

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50 Raw Food Recipes by Audrey and Matt

24 - Taboule I Am Full Of Life

Ingredients
1/2 cup shelled hemp seeds 1 huge bunch of parsley 2 tomatoes 3 onions 1 big bunch of mint 3 tablespoons olive oil fresh and pure juice of 1 lemon 1 cucumber

Know How Now


Wash all ingredients. Chop the tomatoes, the cucumber and the onion. Finely chop the parsley and the mint. Put everything into a bowl. Add some shelled hemp seeds if desired and mix. Set Aside. Mix the lemon juice and some olive oil. Pour it over the tabouli. Flavors mix very nicely if you let it marinate overnight. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

25 - Couscous I Am Grateful
Ingredients
1 head of cauliflower 3 tomatoes bunch of mint and coriander 1 avocado 1/2 clove of garlic pinch of salt black pepper 1 celery fresh and pure juice of 1 lemon 1 red onion

Know How Now


Put the cauliflower in a food processor and pulse until its grainy. Chop the tomatoes, avocado, celery and the red onion. Mix with the lemon juice. Add the herbs and mix the ingredients together. Marinate in the refrigerator for few hours. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

26 - My Green Drink I Am Fresh 27 - Green Smoothie I Am Green 28 - Raw Chocolate Drink I am Shinning 29 - Strawberry Shake I Am Sweet 30 - Lemonade I Am Summary

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50 Raw Food Recipes by Audrey and Matt

26 - My Green Drink I Am Fresh

Ingredients

1/2 cucumber 2 kiwis 1/2 bag of spinach 1 apple fresh and pure juice of 2 pieces of limes

Know How Now


Blend the lime juice with peeled and chopped kiwis, cucumber, apple and the spinach. You may add water until you achieve the thickness that you want. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

27 - Green Smoothie - I am Green

Ingredients

4 strawberries 1 pear 3 bananas big handful of spinach 2 c mineral water 1 ts maca 1 ts spirulina powder 1 ts sumaroot

Know How Know


Well there is nothing really complicated about making a smoothie. Blend all ingredients until you achieve the thickness you want. Use the program number 2 of Blendtec. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

28 - Raw Chocolate Drink - I Am Shining

Ingredients

350ml hazelnut milk or almond milk) 2 bananas 2 ts raw cacao powder 1 ts mesquite 1 ts raw honey (manuka honey) optional superfoods: 1 ts maca powder and 1 ts of flower pollen

Know How Now


To make the nut milk, blend the nut of your choice with water. Sieve through a nut milk bag and collect the milk in a bowl. Put the nut milk in the blender with the rest of the ingredients. Blend and enjoy the great taste of a hot or cold raw and dairy free chocolate drink. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

29 - Strawberry Shake I am sweet

Ingredients
2 bananas 1 1/2 C strawberries 1/2 cup booja booja vanilla ice cream handfull of gojies cacao nibs

Know How Now


Blend the 2 bananas, 1 C strawberries and 1/2 cup booja booja vanilla ice cream. Serve the smoothie in a glass and top it with the cacao nibs and the gojies. Its ready to go. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

30 - Lemonade I Am Summery

Ingredients
1 liter of water (still or sparkling) 2 limes or 2 lemons agave sirup

Know How Now


In a jug, put the water and the juice of 1 lime or lemon together with 1 ts of agave sirup. Cut some lemon or lime tranches and put them inside the jug. Add some ice cubes if desired. Good news: this lemonade recipe works with oranges or grapefruit. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

31 - Rainbow Tart I Am Delighted 32 - Crumble I Feel English 33 - Raw Chocolate Mousse I Am Divine 34 - Raw Brownie I Am Delicious 35 - Raw Chocolate Truffles I Am A chocolate Expert

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31 - Rainbow Tart I Am Delighted

Ingredients
For the tart base:

2c pecans c dates (soaked or not) 3c coconut flakes

For the cashew custard:


2c raw cashews Juice of 3 oranges 1 ts vanilla extract Vanilla flavoured Agave syrup (with vanilla pods inside) 1c macadamia nuts pinch of turmeric (gives an eggy flavour) pinch of salt (Himalayan)

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50 Raw Food Recipes by Audrey and Matt

Know How Now


For the tart base: Blend the pecans and put them into the food processor with the coconut flakes. After processing, add the pitted dates and process until the paste sticks together. Do not over-process, otherwise it could be too sticky.

For the cashew custard: Put all the ingredients for the cashew custard in the blender and blend. Spread the tart base into a tart dish and pour the custard inside. Then cut some fruits of your choice that you will put on the custard.

It is simply a bliss. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

32 - Crumble I Feel English

Ingredients
Crumble

1 C pecans 1 C almonds 1 C dates Cinnamon as you wish

Cobbler

2 pears 3 apples 3 bananas 3 Ts agave 1 Ts organic vanilla extract

Know How Now


Put 1 pear, 2 apples and 2 bananas into the food processor together with the agave, cinnamon and the vanilla extract. Process until it forms a puree. Cut the rest of the fruits into small pieces and put it in the puree. Mix then set aside. To make the crumble, put all of the almonds, pecans, dates and cinnamon in a food processor and blend until you have the desired texture. Powder the mixture with the crumble and put it in the dehydrator from 2 to 6 hours. You can serve the BAP crumble with some vanilla/pecan Booja Booja ice-cream, which is a raw vegan ice cream. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

33 - Raw Chocolate Mousse - I Am Divine


Ingredients

3 well riped avocados 3 Ts raw honey 3 Ts raw cacao powder

Know how now


Put the avocados in the blender or food processor and blend until you achieve a creamy texture. Add the honey and the cacao powder to your taste. You may serve with strawberries, raspberries, mangoes, and other fruits. It is awesome for dessert or a holiday breakfast. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

34 - Raw Brownie - I am Delicious

Ingredients

1 C walnuts 1 C dates 1/2 C raw cacao powder 2 avocados 2 Ts coconut oil 1 Ts raw honey 1 ts vanilla extract 1 pinch of Himalayan salt 1 pinch of cinamon

Know How Now


For the base, put the walnuts, dates and 1/4 of a cup of raw cacao powder in a food processor. Process until it forms a paste with granules. Set the base aside. Put the 2 avocados, the honey, the rest of cacao powder, the salt, cinnamon, coconut oil and vanilla in the food processor and process until it forms a smooth paste. Spread a thin layer of chocolate icing on the bottom of your brownie mould with. Then put the base in a brownie mould and press the paste with the back of a table spoon for it to stick together. Spread the rest of the chocolate icing on top of the base and put in the freezer for an hour or so. Have Fun and enjoy!

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50 Raw Food Recipes by Audrey and Matt

35 - Raw Chocolate Truffle - I Am A Chocolate Expert

Ingredients

3/4 c coconut oil 1/3 c agave nectar 1/3 c maple syrup 3/4 c raw cacao powder 1/3 cup cacao powder + carob powder 2 ts maca powder 2 ts vanilla extract

Know How Now


Put the coconut oil a bowl for a 20 minutes or so to soften it. Once the coconut oil is melted, add the cacao powder, the agave and the maple syrup and mix. Put it in the refrigerator and leave for 3 to 4 hours. Put 1/3 cup of cacao and carob powder on a plate. Add the maca and the mesquite to taste. Take the mixture out of the fridge and scoop some with a spoon in your hand to form a ball. If its too melted, put the bowl back in the fridge until you get a texture easy to work with. Due to the coconut oil, the longer you have the mixture on your hands, the meltier it will become. So you need to quickly put the ball in the powder mixture on the plate and roll the ball in the powder so it is completely covered. The powder prevents the ball to stick to your hands so its easier to form a nicer shape. Put the balls in the freezer. Enjoy!

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36 - Raw Crispy Crisps I Am Free Of Junk 37 - Bread I Am A Baker 38 - Raw Sweet and Sour nuts I Am Nuts 39 - Onion Bread I Am Original 40 - Banana Bread I Am Greedy

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36 - Raw Crispy Crackers - I Am Free Of Junk

Ingredients

5 peppers (any color) 1 1/2 cup soaked sunflower seeds 1 cup flaxseeds 2 Ts cumin 1 Ts himalayan salt

Know How Now


In a food processor, put the bell peppers and process until it forms a paste. Add the soaked sunflower seeds and the flaxseeds and process some more. Add the cumin and the salt and process. Pour 1/3 of the mixture onto a teflex sheet and spread it evenly. With the back of a knife, draw some square or triangles and put in the dehydrator for 12hours at 105deg. After 12hours, flip them to the other side and wait another 12 hours or until it is crispy. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

37 - Bread I Am A Baker
Ingredients
150gr almonds 3 medium carrots 2 tomatoes flaxseed tamari pinch of salt

Know How Now


Soak the almond in mineral water overnight. Drain the almonds and blend them with 1/2L water in a high speed blender. Put the mixture into a sieve and put the almond flour in a bowl. Blend the tomatoes and the carrots. Add them to the almond flour. Add 1 cup of flaxseed, 3 Ts of tamari, 2 or 3 pinch of salt and mix. Spread the final mixture evenly (about 1cm high) onto a teflex sheet and dehydrate for 12 hours. Flip the bread over and continue to dehydrate for another 12 hours. When its ready, enjoy!

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50 Raw Food Recipes by Audrey and Matt

38 - Raw Sweet and Sour nuts I Am Nuts


Ingredients
Pecans, almonds, cashews, and any nuts you like agave syrup cinnamon paprika

Know How Now


Soak the nuts in water for a couple of hours. Drain the nuts and set aside. In a bowl, mix some agave syrup with cinnamon and paprika to your taste. It should be enough to cover all of the nuts. Once the nuts are covered with the sweet mixture, put them onto a teflex sheet and in the dehydrator for at least 12 hours. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

39 - Onion Bread I Am Original


Ingredients
5 onions 1 c sunflower seeds 1 c flax seeds 1/2 c olive oil nama shoyu or tamari

Know How Now


Put the sunflower seeds in a food processor and process a little, do not form a paste. Add the onions in the food processor and process the whole mixture. Be careful not to mush it, it should remain a bit granular. Put the mixture in a bowl and add the flaxseeds and about 2 ts of nama shoyu or tamari. Smooth onto teflex sheets, spread about 1cm thick and place in the dehydrator for 5 hours. Flip the bread over and continue to dehydrate for another 3-4 hours or until dry and crispy. You can break it into pieces to make some croutons, chips or crisps. You can also use it as a piece of bread to make some raw sandwich. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

40 - Kale Chips I Am Greedy

Ingredients
a big bunch of kale salad 100gr cashews curry powder paprika cumin nutritional yeast water

Know How Now


Take out the middle of the kale leaves. Wash the kale and put in a mixing bowl. In a high speed blender, blend the cashews with a bit of water until you achieve the thickness you want. Add some paprika, cumin and curry powder to taste. Add about 1 Ts of nutritional yeast. Blend again and pour onto the kale leaves. Put on a teflex sheet and dehydrate until dry and crispy which is about 5 or 6 hours. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

41-Scones I Am Fabulous 42-Cookies - I Have Energy 43-Raw Pancake I Am High With These 44-Crunchy Fruit Salad I Am Fresh 45-Vanilla Yogurt I Am Onctuous

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50 Raw Food Recipes by Audrey and Matt

41 - Scones I Am Fabulous

Ingredients

2 carrots 3 apples 1/4 agave nectar 1/4 coconut oil 1 cup soaked pecans 1 cup soaked almonds 1/3 cup coconut flakes 2 cups of pitted dates pinch of salt 150gr Blueberries 1 cup of raisins

Know How Now


In a food processor, put the carrots, apples, almonds and pecans and process. Add the dates and process again. Then insert the coconut flakes and the agave nectar, add a pinch of himalayan salt and process more. Pour all the mixture into a big bowl adding the raisins and the blueberries. Make some big burgers with your hand as seen on our video. Dehydrate overnight and have a go with it. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

42 - Cookies I Have Energy

Ingredients

200 gr walnuts 140 gr almonds 40 gr shredded coconut 250 gr raisins pinch of salt

Know How Now


Grind the walnuts and the almonds together with the coconut and 200 gr of raisins in the food processor until sticky. You may add some shredded coconut if desired. Take a handfull of the mixture in your hand and roll it into a ball, add some raisins Place the ball on the teflex sheet and press a bit in order to form a cookie!! Dehydrate for 12 hours, flip the cookies upside down and keep dehydrating for another 12 hours. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

43 - Raw Pancakes - I am high with these!


Ingredients
1 cup of raw cashews 1/4 cup of agave nectar 4 bananas

Know How Now


Put all of the above ingredients in a food processor and blend until you achieve the thickness that you want. Pour it onto a teflex sheet forming a round pancake. Dehydrate for 5-6hours and flip it around. Continue to dehydrate for another 5-6 hours.

Have it with raw mapple syrup or with a layer of banana topped with some berries. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

44 - Crunchy Fruit Salad I Am Fresh

Ingredients

1/2 C pecans 1/2C almonds 1/2 C soaked dated Strawberries raspberries apples pears bananas fresh and pure juice of 2 oranges fresh and pure juice of 1 lime agave

Know How Now


Wash and cut 3/4 of the strawberries you have, raspberries, pears and bananas. Pour the lime juice on the fruits and set aside in a bowl. Blend the orange juice, 1/4th of the strawberries and 1/4th of a cup of agave until smooth. Set aside. In the food processor, put the pecans and walnuts and thoroughly pour the agave. You should get a sticky mixture. Pour the sauce onto the fruits and top with the nut crumble you just made and serve! Suggestion: you can also put the dessert in the dehydrator for 1 or 2 hours to warm it up a bit. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

45 - Vanilla Yogurt I Am Onctuous


Ingredients
50gr Cashews 1 banana vanilla pod vanilla extract salt water

Know How Now


Blend the cashews and drop some mineral water using a high speed blender. Water should be about half the size of the cashews). Once you have a nice creamy texture, add a banana and a vanilla pod (scratch the inside of the vanilla pod). Add another 2 ts of vanilla extract and add a pinch of salt. Blend and you can enjoy the vanilla yogurt as it is or add some fruits in it. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

46 - Mango Chutney I Am Spicy 47 - Cesar Sauce I Am Creamy 48 - Mustard Sauce I Am A Warrior 49 - Persillade I Am On Holliday 50 - Salted Butter I Am Relaxed

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50 Raw Food Recipes by Audrey and Matt

46 - Mango Chutney I Am Spicy


Ingredients

1 mango 1/2 ts cumin 1/2 ts himalayan salt 2/3 green chili 1/3 cup of water

Know How Now


Peel the mango, cut into pieces and put them in the blender with the rest of the ingredients and blend. The hot sauce that will keep you light and cool for the summer. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

47 - Cesar Sauce I Am Creamy


Ingredients
100gr cashews nutritional yeast mustard salt apple cider vinegar olive oil

Know How Now


Blend the cashews with a little bit of water (about c). Add 2 Ts of nutritional yeast, a Ts of mustard, 3 Ts of apple cider vinegar and 2 Ts olive oil. Blend and enjoy!

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50 Raw Food Recipes by Audrey and Matt

48 - Mustard Sauce I Am A Warrior


Ingredients
olive oil 1/2 lemon apple cider vinegar mustard salt water

Know How now


Put about 4 Ts of olive oil, 3 Ts apple cider vinegar, the juice of 1/2 a lemon and a bit of mustard in a bowl. Mix and add a bit a pinch of salt. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

49 - Persillade I Am On Holiday
Ingredients
parsley coriander chives olive oil balsamic vinegar himalayan salt and pepper

Know How Now


Chop the hebrs very finely and mix in a bowl with some olive oil and balsamic vinegar. Sprinkle some salt and pepper to taste and incorporate into a simple green salad. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

50 - Salted Butter - I Am Thoughtful


Ingredients

1/2 cup coconut oil 2 ts raw honey 1/2 ts himalayan salt

Know How Now


Put the coconut oil in a bowl. Put the bowl in the dehydrator to melt the coconut and achieve a creamy texture. This should take 20 to 30 minutes. Add the salt and the honey and mix with a spoon. This makes a great spreading for a banana bread, pancakes or the scones. Enjoy!

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50 Raw Food Recipes by Audrey and Matt

Thank you. Enjoy!


Audrey and Matt

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50 Raw Food Recipes by Audrey and Matt