Gettin’ Raw

with Rawdawg Rory

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Acknowledgements
Wow, where the heck do I start? First off, I want to thank you. Yeah you the one reading this book! I really appreciate the support and am very happy that you’re looking into adding some awesome rawness to your life! I hope you enjoy all the info and recipes! Thanks so much to my friends and family for all the support they’ve given me. Huge thanks to my brilliant wife Amanda, for her relentless editing and re-editing of this book. You have made it much more readable and beautiful beyond what I could’ve anticipated (she took 99% of the photos!). All my friends, subscribers and viewers on You Tube! You all freakin’ rock! I love all the great comments and questions I receive from all of you, and it’s awesome to know you’re enjoying and gaining so much from all my recipe videos. Many thanks and well wishes to Bunny Berry! Bunny, your work on Raw Fu is awesome, and it’s been a lot of fun doing recipe videos for the challenges. Keep rockin’ the Fu! Thanks so much to all my friends online who I’ve learned so much from. Huge thanks to all the awesome raw pioneers out there, and those pushing the boundaries to see how healthy and fun we can make our lives by thinking outside the box of pre-processed crap in the middle aisles!

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This book is dedicated to Isabel, much love and my deepest wishes for you to have a long, healthy and fun life! You can do anything!!

Disclaimer: This book is for informational purposes only. It is not medical advice, nor should it be interpreted as such. It is not intended to diagnose or treat any disease. Always work with a qualified health professional before making any change to your diet, prescription drug use, exercise, or lifestyle activities. The reader assumes all risks from the use, misuse, or non-use of this information. In this book I hope to give you some ideas, info, tips and guidelines you can use to make your own decisions about eating healthier!

....................................................................................................... 13 What are your goals and inspirations for gettin’ raw? ....................................................................................................................................................................................................................................................................... 7 What raw foods did for me................. 93 ........................................................................................ 26 What you need to get started .......................................................................................................................................................................... 66 Rawdawg’s Raw Energy Bars...................................................................................................................................................... 57 Dandy Blend Coffee..................................................................................................................................................... 73 Living Miso Mushroom Soup ................................. 52 Breakfast .............................................................................................................................................................................................................................................. 59 Granola............................................................................. 63 Honey Mustard Sauce ................................ 64 Sunflower Seed Ranch Dip ............................................................................ 80 Cheesy Crackers.................................. 84 Salsa Non Queso ................................................................................................................................................................................................................................................................................ 92 Rice............................................................. 85 Zesty Salsa.......................................................... 65 Mexican Style Seed Cheeze ............................................................................................. 71 Cluckless Noodle Soup ................ 32 Basic raw food prep techniques.... 75 Curried Carrot Soup................................................................................................................................ 21 Easing into the raw world................................................................................................................................................................................................................................................................................................................................................... 62 Veggies ...... 82 Ranch style Tortilla Chips .............................................................................................................................. 10 What can raw do for you? ............................................................................................................... 83 Nacho Cheese Chips....................................4 Table of Contents  And so it began….............................................................................................................................................................. 87 Kale Chips ..... 69 Cucumber Aioli with Bruschetta and Cheezy “ Bread” Sticks .................... 61 Lunch.......................................................... 76 Snacks........................................................................................ 20 What exactly are raw foods? ...................................................................................... 83 Chipotle Chili Cheeze Chips........................................................ 81 Sunflower Flax Tortilla Chips...... 89 Dinner................ 77 Flax Crackers............................................................ 58 My Favorite Cereal......................................... 46 Enzyme Inhibitors................................................. 56 Lemony Goodness ................................. 86 Sushi Seeds .......................................................................................................................................................................................................................................... 78 Pizza Crackers.............................. 85 Teriyaki mix ............................................................................................................................................................................................................................................................................... 87 Honey Mustard and Onion Mix .................................................................................................................................................................... 81 Red Pepper Dulse Crackers............................... 90 Stirred..................................................................................................................................................................................................................................................... Rawdawg Style ...................................... 67 This Ain’t Tuna Salad? .............................................................. Not Fried Veggies ................ 60 Fruit as your breakfast? ........................... 88 Sweet and Salty Seed Bars...

.......... 93 Fajitas.......................................................................................................... 128 Other Fruit Pies............................................................... 106 Cilantro Lime Dipping Sauce............................................................................................................................................................................................... 96 Marinated mushroom wraps with a simple seed cheeze ..................................................................................................................................................................................................... 101 My Favorite Burger....................................................................................... 126 Strawberry Pie .................................................................................................. 134 ...................................................... 102 Southwestern Burgers with Chipotle Ranch .............................................. 132 Raw Creamy Chocolate Pops ............................................................................... 129 Fig Walnut Brownies.......................................................................... 130 Rawdawg’s Raw Version of Nutella ................................................................................................................................................................................................................................................... 123 Desserts......................................... 121 Amanda’s Herbal Dressing ..................................................................5 Faux Shoyu ............................................................................................................ 95 Sunflower Sour Cream ................................. 112 Simple BBQ Portabella Burger ........................................................ 105 Raw Mustard ................................................ 131 Raw Tahini...................................................................................................... 121 Creamy Teriyaki ................................................................................................. 131 Chocolaty Banana Bon-Bons ................................................................................................ 115 Rawfried Beans .......................................................................................................................................................................................................................................... 104 Raw Ketchup.................. 134 Dreamsicle Pop ............................................. 111 Buffalo Veggie Platter.............................................................. 124 Sunflower Seed Crème Parfait .................................................................................................................................... 117 “Buttery” Green Beans .................... 119 Simple................................ 108 Vision Boosting Burrito .................................................................................................................. 99 Amanda’s Amazing Marinara Sauce............... Yet Amazing Dressing ........................................................................................................................................................................................................................................................................ 107 Curried Mushroom Salad .................................................................................................................................................................. 133 Creamy Vanilla Pop .............................................................................................. 94 Rawdawg’s Fave Guacamole ............................................................................................ 122 Creamy Basil Vinaigrette..................................................... 103 Zucchini Onion Bread ......................... 118 Salad ................................................................... 97 Marinated Mushrooms.............................................. 110 Super Easy Raw Tacos.......................................................................................... 97 Sunflower Seed Cheeze ................................................................................................................................................................................................................................ 134 Peaches and Cream Pop....................................................................................................................................... 99 Faux Parmesan Sprinkles.......... 98 Zucchini Pasta Ala Marinara ......................................................................... 109 Simple Salsa ................................................................. 100 Sunflower Seed Alfredo Sauce ....................... 105 Turkish Style Cauliflower Patties ........................... 134 Pina Colada Flavored Pop............................................... 113 Stuffed Peppers...................................................................................................................................... 134 Coconut Cream Pop ....................................................................................................................................................................................................................

................ 173 .............................................. 141 Date Syrup................................................................................. 148 French Vanilla Delight ................................................................................................... 168 Raw Resources................. 153 Mango Lassi..................................................................................................................... 163 Raw Chocolate Soda ..............................................................................................................6 Deep Blue Pop......................................................................................................................................................................... 157 Sour Blue Raspberry Icy ...................................................................................................................................................... 143 Sorbet............................................ 144 Drinks and Smoothies ........................................................................................................... 165 Green-Ya Coloda ............................ 136 Tahini Torte with a Cacao Coconut Crust .................................................................................................................................................................................................................. 168 Water.......................................................................................................... 166 Banana Mango Delight....................................................................................................................................... 160 Obviously Orange Juice ........................................... 148 Dandy Blend Icy .......................................................................................... 138 Chocolate Ganache ....................................................................... 142 Green Vanilla Pudding ......................................................................................................... 164 My Original Fave Green Smoothie .............................................................................................................................................................................................................................................................................................. 154 Pumpkin Pie Smoothie ....................................... 140 Candied Walnuts .................................................................................................................................................................................................................................. 137 Lemon Cookies...................... 153 Strawberry Banana Shake................................................................................. 158 Sour Melon Slush .............. 162 Raw Orange Soda.................................................................................................................................................................................................................................................. 151 Green Vanilla Bean Shake .......................................................................................... 148 Berry Chilly Coffee ......................................................................................................................................................................................................................... 149 Chocolate Banana Smoothie...................................................................................................................... 148 Chunky Monkey Coffee Shake ........................................................................... 139 Banana Ice Cream .............................................................................................................................................................................. 161 Green Grapefruit Juice ............................................................................................................................................................. 167 Strawberry Orange Pineapple...................................... 135 Creamy Vanilla Tahini Pie . 154 Nectarine Lemonade Icy ... 167 Spring Cleaning Detox Smoothie .... 145 Rawpuccino................................................. 159 Pink Pear Icy ................................................................................................................................................................................................................................................................................................................................................. 143 Chocolaty Chia Seed Pudding .................................................................................................................................................................. 155 Orange Frosty ... 160 Green Lemonade Juice ................................................................................... 135 The Mayan Special Pop .......................................................................... 150 Peanut Butter Cup Smoothie..................... 152 Purple Numminess......................... 156 Strawberry Icy Goodness................... 147 Cinnamon Hazelnut .......................................................................................... 161 Lemonaide Tonic.........................................

unprocessed foods in their natural state. Another challenge when whipping up these complex dishes was that a lot of the ingredients were either difficult or impossible to find locally. I was hooked! And so it began… That Spring I picked up a few books on raw foods and began searching online for any info I could get on this “Tao” of munching. “No freakin’ way!” I had just recently gone vegetarian and could not imagine giving up cheese. I always had a passion for eating and living in a more natural way. PA. I didn’t want to have to live off of mail ordered . although I had eaten my share (and your share!) of junk food throughout my life. I knew she’d love the idea of going to a raw vegan restaurant and I was up for trying something new! She ordered the zucchini lasagna and I had the raw tacos. This struck a chord with me since. and juices danced in my head. (I even met my wife while doing an internship at an organic farm at her college.) Raw foods brought all of my passions and hobbies together in one livable. I was excited by the challenge of creating delicious foods without cooking and I began experimenting with all the complicated raw recipes that I could get my hands on. This was a lot of fun. Being a foodie. looking good and feeling good. while using the healthiest ingredients ever. salads. I said to myself. and doing it all by eating whole. I was blown away when I saw that someone could make something so tasty and with all the familiar textures of the original dish. What I came across was people making amazing improvements on their health. but soon became impractical because I was spending way too much time in the kitchen. let alone the ability to cook! On my wife’s 25th birthday I took her out to dinner at Loving Life Café in New Oxford. and it just went on from there. eatable package! Culinary challenges That April I started out with a goal of 50% raw eats a day. but visions of carrot sticks.7 When I first heard of raw foods the health benefits made sense to me.

I never wasted time beating myself up over it. During this time I aimed for the healthier cooked food choices available: cooked vegan eats. These lapses usually helped me because. (there’s a pun in there. For the . rather than just dropping cooked foods cold turkey. A lot of those recipes are in this book! cooked. veggie subs. I recommend that you try experimenting with healthier cooked options during your transition to raw eating. oat cereal with rice milk. comfy withdrawal from them. This allowed me to easily and affordably stick with my raw foods mission.8 munchies. When I’d get home after the occasional lapse I’d whip up a green smoothie and venture forth with my raw foods. This energy could be going to much more positive work! There’s a select few out there with an iron will and loads of free time that jump into this lifestyle head first and never look back. These dishes are leaps ahead of their counterparts and usually just as tasty. Did I slip and eat “less than ideal” stuff? Heck yes I did! But. so I began concocting my own recipes and using easily found goods that were available at my local grocery and health food stores. don’t ever waste time beating yourself up over eating something that is not ideal. etc. Eating cooked during my transition I decided. I’d just laugh at myself and realize that I’m still eating better overall than I ever have in my life. sprouted breads. rice crackers. I just know it!) I went for a slow. This satisfied my cooked cravings without resorting to junky foods. They’ll also be good fall back options when you do crave something If you set out with a high raw goal. as I was eating those junky eats I’d be dreaming up a raw replacement for them.

9 average person. . rather than falling out of it because you were worried about the punishment you’d put upon yourself if you didn’t do it perfectly. laugh at your goofs. This passion will keep you going! Over the course of about a year and a few months I went from 50% raw to 100% raw. Since I’ve started raw foods I’ve had some amazing changes. Give yourself the freedom to fudge up. I experienced minimal detox effects and a huge increase in my energy levels. and it went along smoothly because I took my sweet time at it and allowed myself the freedom to fudge up every now and again. isn’t completely necessary. this isn’t feasible and in my opinion. Just keep excited about all the positive changes you’re making in your diet (and life!) and focus on that. and remain excited and inspired by the positive changes that you’re making. This will keep you motivated and wanting to eat healthier.

lower back. . I believe a lot of this was a result of food allergies to gluten and dairy.10 What raw foods did for me Me before Me After During the first year and a half of gettin’ raw I shed 90lbs! I went from 260lbs when I started and I now weigh about 170lbs. and legs began to fade away. and even after hours on my feet doing work I have no discomfort in any of these areas! I can’t remember the last time I had a headache. which were easily phased out and tastily replaced with the many raw dishes I discovered and created! Annoying aches and pains in my ankles. The constant stuffy headedness and chronic sinusitis I’d suffered from faded away.

I noticed a big increase in the whiteness of my eyes as well. and rather than feeling beat afterwards. I had plenty of energy left over to do more of the fun stuff I wanted to do! Exercising became fun and easy with the extra energy. and was shocked to find them doing just that! My teeth and nails feel much stronger. and size! I figured these were a permanent fixture on my leg and joked that they’re the reason I never realized my dream of being an underwear model. The changes I’ve experienced since I began adding raw foods to my life have been amazing and inspiring to me and my family! . but during my last eye exam my doctor was surprised that my glasses didn’t need an upgrade. There are so many more lil’ benefits that the list would start to get a bit silly. This encouraged me to work out more. and I experienced a lot of awesome results! My skin became quite a bit clearer and my eyes brightened up a bit. I never would’ve thought they could heal and diminish. and I didn’t feel all sore and achy afterwards.11 A couple of big scars on my left leg (the results of injuries on my leg as a child and teen) began to fade and now have been reduced to about 30% of what they were in color. density. I didn’t notice the improvements in my eyesight. A nice bonus was that I found my recovery times were a lot faster than back when I was eating cooked foods. even though it was my first new pair in five years! My energy levels went through the roof! I would work eight hours. and the annoying sensitivity in my teeth disappeared. My overall mood got a surprising boost. and I can’t remember the last time I felt down in the dumps.

So you never know what kind of changes await you. you can just be sure that it’s bound to be good! My deepest well wishes to you in your mission to improve your health and life! You can do it! .12 What changes await you? They could be any one of the experiences I had. This leaves your metabolic enzymes and immune system free to work their wonders. or more! Eating more raw foods means giving your body better building materials and more of the minerals and nutrients it needs in a form that it can effortlessly access.

such as: back pain. cleansing. about what they do or how important . They are full of water. Their structure is not altered by exposure to high temperatures. fatigue. In many cases they can reverse numerous common health issues. detoxing. and get involved in online raw foods communities. This Includes chemical goodies such as chlorophyll. and increased stamina and vigor overall. skin conditions. etc. Check out personal accounts in the many online bios of people trying and benefiting from raw foods. so your body doesn’t have to go through the energy intensive process of making its own. digestive issues. aches and pains. Gotta love enzymes Before I became hardcore into raw foods. enzymes and many other awesome things (and here’s the most important part) in an easy to digest package.13 What can raw do for you? Raw foods can do a LOT for you and your body. low hydrochloric acid. if anything. acne. I thought I knew quite a bit about the health benefits of certain foods. which fruits and veggies had high amounts of antioxidants. mental clarity. polyphenols. Raw food is well known for giving people increased energy. I hadn’t bothered to think about enzymes and knew little. Some of the many benefits include: weight loss. They are whole foods with all the necessary co-factors that allow you to use the vitamins and minerals within them. All the good food in the world is useless if you can’t absorb and assimilate it. and healing. How can something as simple as un-cooked food do all that? The answer is that it doesn’t do it all! It allows your body to do the miracle work by providing it with the proper building materials. polyphenols. Raw foods are easy to absorb because: They are full of their own intact digestive enzymes. and many other ailments. vitamins. minerals.

Some enzymes actually identify cancerous cells for our immune system to attack. I had understood early on that cooking food can dilute or denature vitamins and minerals. That means it takes up to 10 metabolic enzymes to create one digestive enzyme! What a bum deal. eh? This is one of the main causes of that energy drain we feel after eating a heavy cooked meal. When we constantly eat foods that have had their naturally occurring enzymes denatured by cooking. Why are enzymes so freakin’ important? Our bodies couldn’t perform any of its vital functions without them.14 they are to our health and well being. even creating carcinogenic properties when food is burnt. When these chemicals “land” upon the enzyme it holds them in place and either brings them together or bends them apart. When I delved into the raw food world I learned that one of the biggest things we lose when we cook foods is active enzymes. causing a physical reaction. These reactions would be impossible for our bodies to perform without the help of enzymes. as well as change the molecular structure of the food itself. To make digestive enzymes (the enzymes that enable digestion) the body has to use metabolic enzymes (the ones responsible for all those amazing functions that keep us going) at a ratio of 10-1. our DNA couldn’t replicate itself. and without their assistance. Once I discovered their intrinsic value I became even more geeked up about eating raw and living foods. They lower the amount of energy required for a chemical bonding or un-bonding to take place by becoming the lil’ landing platform (of sorts) for the two chemicals about to undergo a change. Enzymes aid our body in digesting and assimilating our food. . our body must produce its own digestive enzymes to pick up the slack. How do they do that voodoo so well? Enzymes are catalysts for every biochemical reaction that takes place in our body.

they don’t promote unhealthy weight gain and can allow the body to cleanse itself of these stored fats.. Raw foods allow for easy weight loss as raw sugars and fats present in fruits and nuts actually fuel your metabolism. Since raw foods don’t contain a lot of starches. Processed sugars and trans fats and oils from cooked food lead to fat warehouses in your body. and being weapons in the arsenal of our immune system? Then imagine what we could do with an abundance of these helpful lil’ protein catalysts.15 On the flipside. This leaves our body not only with much more energy. they pretty much digest themselves. regenerating. Eating raw leaves you feeling lighter and more willing and able to get moving and keep active. if we were to consume foods with their digestive enzymes intact (raw foods). but think of all those vital roles that were previously tied up by digestion. How many ailments do we deal with that could have been caused by our body not having enough of its metabolic enzymes free to do such amazing things as: healing. fueling our cells. This is a big plus for those looking to shed some pounds! . they have the technology! Metabolism boosting Easier to digest foods can make your metabolism way more efficient. or cooked carbs. they can rebuild us.. refined sugars. They can make us stronger and healthier..

but I also seem more energetic and excited about everything. it’s for the sake of fun as well! With more time spent feeling good and full of energy. my negative thinking began to fade slowly away. you can get there by adding more fresh living foods to your diet. but like many people. The days I find myself bummed out have diminished now to the point where I can’t remember the last time I had one! People around me have noticed that. sick. If you’re looking for an improvement in the quality of your life. I’ve always been a pretty “happy go lucky” guy. Raw food can boost your mood! Now I’ve heard that what you eat affects the way you feel emotionally and the science made perfect sense. This unanticipated bonus to changing my diet was a very welcome change! .16 Health = Fun! Healthy eating isn’t just for the sake of health. not only has my attitude improved tremendously. or uncomfortable. but I had no idea how much diet affected the way I felt until I started to change mine for the better. I began to notice that as my diet gradually changed. I would have those nagging negative thoughts and I’d find myself feeling down in the dumps some days for absolutely no reason I could think of. you’ll have more time to do the things you love and spend less time feeling tired.

there are raw hemp and brown rice bran protein powders available to add to your smoothies. Raw fruits. If you do your homework on greens and decide that you still would like to add more than what’s available in the usual raw sources. veggies and seeds contain plenty of protein. only 10% of our calories should come from protein. especially greens! Raw foods haven’t had their amino acids denatured by cooking and they’re readily available for your body to absorb and put to good use. The Max Planck Institute for Nutritional Research in Germany found that cooked foods lose up to 50% of the original usable proteins through the cooking process. simply adding green smoothies to our daily diets can give us the good stuff we need to keep feeling a lil’ more chipper! Readily absorbable protein When we cook proteins they can become denatured and unusable by our body. 164 support our body’s normal neurological functions can cause symptoms such as depression and lethargy. The average American gets about 15-16% of their calories from protein. according to The China Study. . that’s a big loss! These denatured proteins can cause inflammation of our digestive system and digestive leukocytosis. For example. and broccoli gets a staggering 20%! For more info on greens and protein check out Green for Life by Victoria Boutenko. not cool! What’s more. kale gets 16%. cucumbers get 11% of its calories from protein. Luckily.17 Acidic body pH and a lack of the minerals that For more about green smoothies check out the drinks section on pg.

Issues ranging from E. and watermelons (as well as others) have the opposite effect. coli to Candida and parasites can flourish in the body when we’re not pH balanced. A very worthwhile read! Alkalizing your body A lot of common ailments. Colin Campbell. it’s a great idea to add more of these foods into your menu and get yourself closer to a 7. PHD and Thomas M. it becomes unrecognizable by the body. Our body’s natural response to this now unfamiliar substance is to attack it! Our immune system becomes activated and .18 For the thorough low down on protein.0 on the pH scale. Campbell II. and cooked starches amongst many other common foods in the Standard American Diet. whether you get them from animal or plant sources. lemons. An amazing resource for anyone with protein concerns. Raw foods. This acidic condition is caused by constantly eating meats. But. Even weight loss can be realized by becoming more alkaline. such as greens. potatoes. diseases and sicknesses can be caused by having acidic conditions within our body. They help alkalize our body and bring us closer to our naturally intended balance. disorders. we may find ourselves shedding some of that protective poundage. because our body uses the fat as a buffer against the harmful effects of acidic conditions. Eating raw can help by freeing our metabolic enzymes from the duty of digestion. Because cooking actually changes the physical structure of the food and denatures the naturally occurring enzymes. there is another good reason to eat raw…Digestive leukocytosis. Even if you aren’t planning on going 100% raw. Maximize your immune system One of the many roles of our metabolic enzymes is to support the activities of our immune system. check out The China Study by T. As our pH becomes more balanced. This is a condition caused when we eat food that has been physically altered by the process of cooking.

Even combining raw foods with cooked foods can make the total meal more recognizable and can reduce the occurrence of digestive leukocytosis. What to do? Eat more raw food! When we eat raw foods our body can easily recognize and digest them with no immune response. like preventing disease. infections. This wastes a huge amount of our body’s energy. Reducing this issue can leave our bodies with extra energy and allows our immune system to do what it does best. 1! Both times my recovery from these bouts was rapid. During my first year of raw this dropped to only 2! The second year. and ties up our immune system from performing other vital roles. and other sicknesses.19 floods our digestive system with white blood cells in an effort to kick the invading substance’s booty. The problem is that it’s going through all this effort just over some food. keeping us healthy! Who couldn’t use an immune system boost? The number of times a year I’ve gotten sick since gettin’ raw has been dropping fast! I used to get sinusitis 4-6 times a year. Now that I’ve been raw for a few years I’ve not come down with anything for a long time! *knock on wood* I attribute this to a fully functioning immune system and all the awesome nutrition I get via my new way of eating! .

Antioxidant rich foods are great for skin and eyes. and even list your motives in this plot for a healthy diet. and eating more fresh fruits and veggies. your health. Silicon rich foods are good for joints. nut mylks (to replace dairy). rather than frying. Every little step counts and is rewarded by health improvements. but by mixing things up a bit and not getting stuck in a food rut. then that rocks as well! The more you add. inspirations. weight loss. or to help heal yourself and the world? Or is it for all of these? Going raw can and will help with these goals.20 What are your goals and inspirations for gettin’ raw? Take a moment to consider. As you learn more about how raw foods affect your health (and you experience it). Keeping these reasons in your mind and in your heart will keep you going when there are challenges! Is it for you. but remember that it’s your reasons. it helped make sure my diet was balanced and I was getting all the vitamins and minerals I needed. Write down all the wonderful reasons. motivations. you will feel that certain foods affect different parts of our body. Lightly stir frying veggies is a great way to preserve as much nutrition as possible while still ending up with a cooked dish. go for healthier options. and daydreams you have for taking on this new addition to your lifestyle. . nails and hair. not someone else’s that are the most important! If you’re goal is simply to add more raw foods into your current diet. Some easy raw foods to start adding to any regular cooked food diet are green smoothies. and foods rich in zinc are important for our vitality. bones. I had a lot of fun learning about all the amazing benefits that come from eating whole foods in their natural raw state and it inspired me to add more and more variety to my diet! This was not only fun. such as baking or steaming. fun. the better you will feel. When cooking.

pineapple. tomatoes. cauliflower. lemons. green leaf lettuce. the meaty. chards. sweet potatoes. but we’re going be sticking to raw vegan foods. These include: • Green leafy veggies . cherries. For some. etc. plums.21 What exactly are raw foods? Raw foods can be described as any foods that are prepared at temperatures below 105º -115º Fahrenheit.get to love these bad-boys and your body will love you for it! Spinach. apricots. pumpkin. • Veggies – some nice bulky stuff to beef up your dishes. bananas. romaine. radishes. grapes.The creamy. • Nuts and seeds. watermelons. peaches. this includes raw meat and dairy. turnips. oranges. dandelion. zucchini. mustard.. and more. carrots. Broccoli. collards. peppers. etc. • Fruits – awesome sweet and spicy treats! Apples. kale. and herbs such as parsley and cilantro can be included in the greens category. grapefruits. and the sweeties! .

You’ll want to do some “gourmet” raw meals to give you that cooked flavor and feeling. Where do you get your b12 on a raw vegan diet? Good question! Being a huge fan of this way of eating. and easy to prepare.22 Creamy nuts and seeds would include almonds and cashews. and because it’s just plain fun! Eating “gourmet” raw meals may help you to curb your cravings for their cooked alternatives. but don’t allow yourself to get too bored. When marinated and seasoned. Meaty nuts are walnuts and pecans. from the standard white capped ones to the enormous portabellas. they can be a great. . I personally wanted to read up on this a LOT! What I found was a lot of differing opinions and theories on where raw vegans can hope to get this very important nutrient. All make great additions to pates and salads. saving yourself some food preparation time. as well as sunflower seeds. Sweet ‘uns include macadamia and hazelnuts. but first let’s talk about what b12 is. And so many more! • Fungi Mushrooms come in many forms and textures. meat substitute. Do as much of the plain stuff as you enjoy. Do you just eat plain fruits and vegetables? You could. but that may be a bit boring. especially when we’re so used to complex flavor combinations and heavily seasoned (and salted) food.

without it the cells cranked out can be misshapen. Unfortunately.These contain small amounts of b12. bacteria laden. I’m not knocking pollen at all because it is a great source of nutrients. It can only be synthesized by the activity and enzymes of bacteria. They do however provide loads of friendly bacteria that support our digestion and assist us in absorbing vitamins (such as b12).23 B12 is one of the most complex vitamins. it doesn’t contain enough b12 to supply our nutritional needs.Although raw honey is a great source of enzymes. Same goes for pollen. These sea veggies are awesome sources of minerals and nutrients though (and are pretty tasty) so don’t count them out of your diet! Kombucha and other cultured foods . This analog form of b12 can actually bind to our b12 receptor sites and block absorption of the good stuff! Kind of like eating negative b12. There are some studies that contend that plants grown in healthy. including protein! Seaweeds and other sea veggies . or properly absorb them! Also. Well where do we get this vital. I’ve also read that this isn’t a reliable source either! . fats and carbs. long chain sugars and some vitamins and minerals.Although sea goodies are often reported to contain b12. but again not enough to supply all our needs effectively. organic soil can absorb b12 from the bacteria present in the soil. it’s actually the analog form of b12. not the “human active” form we’re looking for. These b12 loaded veggies are then a source of b12 for us. Serious issues such as pernicious anemia can be caused by these poorly built blood cells. bacteria built b12? Let’s take a look at some of the reported sources: Honey . Without b12 our body couldn’t effectively move about proteins. b12 is crucial to red blood cell production.

that their grain storage containers were constantly populated with bugs and bug poop. yech! Many raw food health experts base our diet on the diets of our closest biological relatives. but raw poopist?! No freakin’ way!! Also. and the ones they pick off of their buddies! As you may have heard. you can get b12 directly from the soil microorganisms clinging to your homegrown produce. if you eat them unwashed! I’m planning to experiment with this when I get a piece of land to garden on. There was a vegan community in India I read about that had good b12 levels.There a lot of prominent raw food health advocates that suggest that if you’re growing your own organic veggies. so it probably has a decent amount of b12 in the form of bacteria. That is. many strict vegans can suffer from b12 deficiencies if they aren’t using a b12 supplement. It turns out b12 is present in …err poo! And primates don’t generally wash their hands! But who wants to apply this principle to their diet? I mean raw foodist sure.24 Speaking of soil full of b12 rich bacteria . It turned out though. There are many sources of vegan b12 supplements out there that you can purchase to make sure your b12 bases . as they’ve been handled by many hands before you’ve picked them up! And especially the stuff at the grocery store. even by chance from the potentially infested wild fruits they eat. This is the route I’ve gone. along with the odd one that piques their interest. then you might want to consider taking a b12 supplement. these wild bad boys don’t wash any of their produce. such as chimpanzees and anthropoid apes. soil organisms and bug poopies. Hey speaking of bugs… Bugs can be quite a good source of b12! Primates do eat a small amount of bugs. eat washed produce. So there we are with bugs again! Well if you’re like most people who wash their hands. Then where do they get their b12? They have several sources. and don’t fancy eating either bugs or poop. This is not recommended for produce that you purchase (even from organic farmers markets).

which is an easily absorbed form of b12 that can be found in vegan friendly supplements at your local health food store or online. Don’t give up yet though! There is methyl cobalamin. This is great because your body can store and stockpile b12 so one high dose b12 lozenge can supply you with a weeks worth of the stuff! So it saves you $$$. or copper and create those unabsorbable analog forms of b12. .25 are covered. This form isn’t that easy to digest. and what’s cool about it is that it’s a high dose supplement. iron. and if combined with other vitamins and minerals in a single supplement (such as a multi-vitamin) it can interact with Vitamin C. This is the kind I use. But which are the best? The most common is the cyanocobalamin form that is available in most supplements.

maybe light some candles and get geeked up about playing with .26 Easing into the raw world For some individuals. or one salad a day. You should choose days when you don’t have much else to do and make it a fun experience. Put some of your favorite music on in the background. A nice bonus to consider when tackling a meal with a few steps is that the dishes leftover from preparing raw meals are a lot easier to clean up than those with baked or fried-on residues! You’ll want to try at least one of the gourmet meals a week to keep your menu interesting and fun. go on and jump in 100%! For most people though. My advice is. salads. but not including the dehydration time. and as a treat for the hardcore raw fooder! These dishes usually involve some prep-time. it’s best to take it step by step. usually refers to it being something more complex and very reminiscent of a cooked meal. Perfect for people transitioning into eating more raw. raw cereal mixes. The term “Gourmet”. then working up to a higher percentage goal later on. When it comes to the actual preparing of your raw food meals. they need to go “all or none”. when doing something like kicking a bad habit. pates. let’s try to keep it as simple as possible to start. Maybe even setting a percentage goal like 50% raw meals to start. when applied to raw-dishes. leaf-wrap sandwiches. a dehydrator is a lot more forgiving than a stove if you leave something going too long. Starting off simple will prevent you from feeling overwhelmed with hundreds of new recipes. Not to mention. smoothies and marinated veggies and such. “cold turkey” and “hardcore”. Consider your lifestyle and set a goal that’s doable for you. it usually takes a lot less time than if you we’re cooking. For those who this works best for. or replacing all your dairy milk with nut-mylk. “slow and steady wins the race”! You can start with a goal of one green smoothie a day.

27 your food! A cool thing about many raw foods is that they can store for several days in the fridge (longer for dehydrated stuff) so you can take a day like this to make several days worth of foods in one shot! This allows you to only have to rinse some fresh veggies and do some simple prep during the rest of the week.

Letting raw foods grow on you
If you don’t eat much raw plant foods already, then your body may take a lil’ time to adjust to them. You may feel bloated or very full after some meals. This is perfectly normal since the Standard American Diet can cause the body to become low in hydrochloric acid, making some plant foods, especially greens, hard to digest. Some people just assume that these foods “aren’t for them” or “doesn’t agree with them”, but don’t get intimidated! Your body will remember what it needs to do to assimilate these foods, since it was meant to thrive on them. Some ways you can help ease your body’s transition and jog its memory include: • Green smoothies! These delicious beverage/meals are a great way to get your digestive system in gear. They are basically leafy greens blended with water and fruit in whatever combinations tickle your fancy! They introduce greens into your system in a highly palatable and easily broken down form. They have been proven in studies to help increase hydrochloric acid production in individuals suffering from a deficiency. For more information on the miracle of the green smoothie, Victoria Boutenko’s Green for life is a must read. It is also loaded with delicious recipes. • Blended foods such as raw soups, smoothies, and nut-mylk based creamy shakes are also a great way to present your body with an easy to access dose of raw plant goodness. Everything you ingest is (ideally) broken down into liquid form and absorbed as such. So proper chewing is very important, especially with fruits and veggies. This is a common digestive

28 issue for everyone no matter what they eat. Blending your foods makes this a no-brainer, but for best absorption, you should faux-chew your blended foods to allow some saliva to be released before swallowing. Saliva and enzymes in the mouth are the first step in digestion and this action gets that going! • Eat oranges. Oranges and other citrus fruits help increase hydrochloric acid production and are a great after-salad snack to aid in digestion. Try these steps, and if you still feel like you need more you can buy enzyme tablets or other digestive enzyme supplements. Your foods will already be loaded with their own enzymes, which will help you digest them, but when it comes to enzymes, the more the merrier!

Detoxing
Detoxification sounds scary, but it’s really just your body’s way of taking out the trash. Whatever foods you eat your body will use as its own building blocks. When we eat foods that are low in minerals and nutrients, or that are overprocessed, our bodies are left with dough when they need bricks! When we begin to eat nutrient laden living foods our body begins to tear down the junk and rebuild with the good stuff. All the inferior stuff needs to be disposed of, along with the many toxins and pollutants that we absorb from the air, water, and the junk in our diets. This is all a part of detoxifying. One of the many reasons I recommend taking a moderate paced journey to raw foods is to spread out the detoxification period, stretching it out so as not to get hit by it all at once. If you decide to go 100% raw right off the bat, you’re going to detoxify rapidly, which can cause a lil’ discomfort. You may feel flu-like symptoms, tiredness, loose stools, slight fever, runny nose, gas, and headaches. A lot of people bail on healthy eating because they misinterpret these feelings and think “the food is

29 making me sick” or “healthy foods don’t agree with me”. Don’t be alarmed by these symptoms, they are a good sign! Here are several things that I would recommend to deal with the detoxifying process. 1. Drink plenty of water. This will help keep things flowing along. Keeping you and your bowels hydrated is going to allow some of the nastiness you’re cleaning out to exit more efficiently, instead of hanging around and making you feel miserable. 2. Add psyllium husk powder, ground chia and/or ground flax seed to your smoothies. This helped me a LOT during my transition to raw foods. Whenever I felt down in the dumps…it usually meant I should take one! All the toxins that you’re cleaning out of your body are going to be heading to the colon first, and if you don’t flush them out, they can make you feel like crap. So get them out! 3. Colon hydrotherapy. When I first got into raw foods I thought, “Hey, I’m eating the best diet ever, why the heck should I need to flush out my colon? Isn’t all the fiber I’m eating enough?” Well, it may not be enough in the long run when we change our diet rapidly from the standard American diet to a cleansing raw food diet. Because this diet allows your body to really clean house, your colon can get bogged down with all this rapidly exiting junk! So if you’re up for it, colon hydrotherapy can provide a rapid release from all that funky stuff that’s been building up in your system over the years. For those who may be uncomfortable about going for a colonic, there are sources out there for enema bags that even go up to 6 quarts for a thorough bum flush! Although enemas may sound gross and unpleasant, they have been a common treatment for all sorts of ailments for years. People have used them for everything from reducing fevers to treating disease. For the DIY pooper flusher, these can be a great tool for easing the symptoms of detoxification.

decreasing my junk food intake. and keeping some cooked food in there to slow down the detoxification process! By doing this I experienced a minimal amount of detox symptoms. and it gave me time to create raw recipes that tasted great and were easily made with stuff that I could find anywhere! Because. If you dive in head first it can be a shock to your system. You might think. the faster you’ll feel better. During this time I also made healthier cooked food choices. and trying to find raw recipes that are doable for you and your schedule all at the same time can be a bit overwhelming …to say the least! Weight loss from detoxing For some who go 100% raw for a while. as I have. let’s face it. and along the way they can cause you some discomfort or leave you feeling downright miserable. then the easiest route is to allow yourself to cleanse gradually. So I was increasing my raw intake. harsh food cravings. This sounds great. allowing your body to release all the toxins it’s been accumulating over the years.30 4. My preferred method overall for easing detox symptoms is easing into the raw food diet. I wasn’t tortured by cravings. Flushing all this contaminated fat away can leave us looking a little on the skinny side! This happened to me and I didn’t want to become one of those . or the money to pay for regular colonics. from your diet and from the environment. But if you’re like the average person that doesn’t have the time to take off from work during your detoxing. by switching so rapidly to a 100% raw diet. I started out with a 50% raw foods goal and gradually (over the course of a year and several months) worked my way to a 100% raw diet. This is what I did. including the garbage that had previously been bound up in our body fat. they may find themselves losing a little more weight than they’d expected. to be dealing with detox symptoms. but these released toxins don’t just dematerialize into the ether. that the faster you get rid of the unhealthy eats. you can open the floodgates. they have to make their way out of your body. When we eat raw and unprocessed healthy foods long enough our bodies want to take the opportunity to flush out all the garbage. But in fact.

. Muscle building exercises also help maintain a healthy bone density. I began to do resistance exercises such as push-ups. You don’t have to go for a body builder’s look or workout for hours a day. • I also made an effort to eat bigger meals less often. allowing your body to assimilate more of what you’re eating. eat small meals often. or losing weight too quickly. this helps to slow down metabolism. pull-ups. and free weights. but a moderate addition of these anaerobic exercises is the healthiest way to maintain an ideal body weight. which helps you bulk up.31 “scrawny vegans”. but if you find yourself facing this challenge someday in your raw food journey. these things worked for me: • I mixed raw fats with my green smoothies. Raw fats can aid in the assimilation of the amino acids in the greens. (The opposite is true for losing weight. chin-ups. I would advise you to try several options and do what feels right and works for you. If you’re finding that you are losing too much weight. This hasn’t been necessary for me. I also did abdominal exercise like crunches and sit-ups. so I did a few things to bulk up. • Some raw foodists have chosen to add a lil’ healthy cooked food meals back into their diet when faced with excessive weight loss. such as in my “Green Vanilla Bean Shake” (which you’ll find in the drinks section). but I’ve gained weight in muscle mass. Now I’ve not only lost the unhealthy weight.) • Most importantly.

So many uses . Use them to make mylks out of all sorts of nuts. and squeeze every last drop of juicy goodness from the pulp with ease. then strain this through your nut mylk bag. and with one of these bad-boys your blender will become your juicer! A couple of small paring knives for those random. Let’s do a run-down of the basic tools. One or two nut mylk/juice bags.don’t be without one. small cutting tasks. and will allow it to keep longer in the fridge. 8” chef’s knife. preferably bamboo (or wood) as it is easy on the blade and easy to clean. . These will come in handy like crazy. and to make pretty stuff out of your veggies. A must have! Invest in a big one if you don’t already have one. Makes your salad much more appetizing. with a spouted rim for straining your nut mylks or juices into. A large plastic or glass bowl. makes for easy pouring! Salad Spinner.32 What you need to get started Equipment Not nearly as much as you’d think! To get prepared for your venture into raw foodism. A sharp knife is often safer than a dull one because a dull one can slip from what you’re cutting and may get you instead! A nice.simply blend your fruits or veggies with just enough water to get them moving. doesn’t need to be fancy. Be sure to have a sharpener handy to keep it nice and honed. large cutting board. you probably already own a lot of the equipment you’ll need. That blender that sits around collecting dust between margaritas is a smoothie making monster in waiting! A standard food processor. For fast juicing.

nut mylks. which can be used for raw pastas. Great for rinsing off veggies after scrubbing. taking the guesswork out of determining the shelf-life of your recipes.33 Colander. pizzas. crackers. There are a lot of inexpensive models available now. pie crusts. Not your typical kitchen tool. This isn’t just a good idea for raw foods! How many times have you taken something out of your fridge and played leftover roulette? I’ve done that many times in the past. Great for storing your nuts and seeds. as they’re non-reactive and don’t leach anything into your drinks like plastic can. . Slice super thin carrots for salads. The main thing you’re looking for is a model with an adjustable thermostat with a minimum low temp setting of 105º Fahrenheit (lower if possible). and for soaking small amounts of nuts and seeds. You can make so many delicious raw snacks. You will be surprised at all the cool stuff you can make with a good veggie peeler. so to get your nuts crunchy again you’ll want to dehydrate them. smoothies. Also awesome for toting around your smoothies and other beverages. raw soups. You’ll want to be soaking your nuts and seeds as much as possible when getting started in raw foods to remove the enzyme inhibitors. But as you get more into the groove of whipping up raw dishes. and for washing fruits under the tap. and then use the peeler to shave off noodle like strips. The more the merrier! A washable marker. I strongly recommend investing in a food dehydrator. Quart sized mason jars. and sometimes with unpleasant results! This is all the stuff you need to get going to whip up some lovely raw creations. Use a veggie peeler to peel a zucchini or yellow squash. A couple of veggie (potato) peelers. or to add to your nori-rolls. but comes in real handy for marking your storage containers. breads. trail mixes and more with one of these wonderful machines! You needn’t invest in a highpriced model right away (or at all). granolas. cookies.

was that it was heating up the finished juice. We did some research and found that you’d have to purchase one of those $400+ models to avoid this problem.34 One item I don’t think is completely necessary is a juicer. Speaking of ice cream. and digestive complications it can cause. live and learn! Another problem we had with it. and taking apart and cleaning all the juicer components. You just want to have a blender with at least 450 watts power to handle your smoothie needs. the high fat content. and does a more thorough job of annihilating the produce. feeding it through piece by piece. don’t get discouraged if you can’t afford to invest in one right away. I find it well worth the price (I so wish I’d bought one before the juicer!). especially if you enjoy ice cream on a regular basis. we purchased one of the most recommended juicers on the market and found it to be nothing but a hassle. It can actually pulverize the seeds of many fruits into drinkable goodness. I use a Vita-Mix and I freakin’ love the thing! It does all our blending jobs in a fraction of the time. So I’ll stick to the blender and juice bag option! The one high-price item I can wholeheartedly endorse would have to be a high powered blender. This device can help save your life! There are many disputes surrounding dairy (especially pasteurized dairy) and allergies. even tough greens like kale. as far as juicing was concerned. You’d be amazed . A $250 ice cream maker! Oh well. it can be used to grind soaked seeds into creamy dips and seed cheezes. Now it’s relegated to making ice cream out of frozen fruits. we went our first year and a half raw without one. But. you may want to consider investing in an ice cream maker. It’s a good idea to experiment with alternatives. This saves a lot of time and hassle compared to cutting the veggies and fruits into juicable slices. So with all this going for it. and blend frozen fruits and nut mylks into ice cream-like treats. but I find I can pull off all my juicing needs with my blender and a nut mylk/juice bag. unlocking all their health-giving properties. Beyond blending. When we first got started in raw foods. This may sound like sacrilege to a lot of raw food enthusiasts.

cucumber. carrot. as well as blended coconut meat and oil can be used to make rich. Believe it or not. squash. So consider an ice cream maker as one of your potential new kitchen “toys”.How fun would it be to crank out your own raw vegan version of spaghetti? Well lucky you. Speaking of toys. parsnip or other veggie.35 at how many delicious creamy sweet concoctions you can make without relying on milk! Nut and seed mylks.. creamy bases for your ice creams. and all you have to do is peel a zucchini. it does make a really good stand in for the traditional cooked pastas without all those heavy cooked carbs and wheat allergy concerns! . and you can use all sorts of fresh fruits to create awesome refreshing sorbets.. they make just such a device! It’s called a spiral slicer. Crank it through this bad boy to create mountains of raw pastas to serve with the raw sauce of your choice.

as well as a mylk that’s out of this world! Try it blended with some cinnamon. They can be candied for a tasty treat by tossing with agave nectar or honey and a pinch of salt. Try them on salads with raisins or diced apples for a nice complimentary flavor. a nice creamy base for salad dressings and are an awesome addition to a raw granola. o Brazil nuts make great mylks. shakes and raw ice creams). o Hazelnuts make an amazingly delicious addition to many raw desserts. I managed to find some inexpensive raw almonds on Ebay and Amazon. and re-dehydrating until crunchy. They’re also very rich in selenium. vanilla and honey or agave and ice. They also make a strong. All great taco meat substitutions. o Walnuts are great additions to dishes where you’re going for a meaty texture and flavor. cakes. burger patties and pates feature these beauties.com. yummy mylk. And any leftover pulp from mylking can be used to make pie crusts.36 Food staples Nuts o Almonds should be on hand whenever possible. which goes really good with bananas in cereals and smoothies. They . cookies and crackers. as they’re so versatile! With almonds you can create delicious pates and creamy mylks (which can be used as bases for smoothies. Soaked and dehydrated walnuts are a really satisfying addition to raw trail mixes and cereals.

and rich dressings. creamy pasta sauces. as it is so good for you! Awesome in deserts. They’re also a great source of linoleic acid which is helpful for lowering cholesterol levels! . creamy dips and desserts. and are a great addition to raw trail mixes. o Pecans. I’ll leave that up to you to decide! However. Why are cashews way down here on the list? Well cashews are a tricky lil’ nut. But. and either tossed with some salt. they’re often either steam heated or fried in oil until they pop. o Cashews. but fear not this raw fat. mylks. or for a really rich salad dressing. and to remove this yucky shell. Another great desert nut in crusts. The outer shell is naturally coated in an acidic poisonous compound for their own protection. and re-dehydrated for a tasty snack. then you may want to skip on them. cheeses.37 also make a wonderful crust for raw pies when processed 1 to 1 with dates and a pinch of salt. creamy dip bases. dehydrated. Many of the recipes that I use sunflower seeds in can be substituted with cashews (aside from in pates) if you prefer them. o Pine nuts (pignollis) have a flavor that lends perfectly to savory dishes such as pesto. smoothies. Do what works for you! Seeds o Sunflower seeds are a must to have on hand! They can be made into cereals. So unless you’re dealing with those truly raw (and truly pricey) cashews. o Macadamias are ridiculously creamy nuts due to their naturally high fat content. toppings and candied or salted as a yummy treat. or just eaten as is after being soaked and dehydrated. they’re widely used and are an awesomely creamy nut for pasta sauces. cheeses. or lightly coated in oil and your choice of spices. o Pistachios are particularly good soaked.

or for making a pudding. Flax seeds are a great binder for raw breads and they make a great cracker. They’re loaded with calcium. For added points. these tasty mama-jamas are great for cereals. and both soluble and insoluble fiber. iron. which makes them a great internal cleansing aid. They also taste pretty darn good! Awesome additions to your raw cereals. try a small bowl of pumpkin seeds with a tiny drizzle of olive or hemp oil.38 o Sesame seeds are great for making into a blended mylk that usually doesn’t even require straining. They’re also an awesome creamy base for salad dressings. Now all you need is a beverage . and pies. o Pumpkin seeds. so don’t panic! They’re chock-full of protein (up to 60%) and are rich in essential fatty acids. or marinated in various flavors before being dehydrated into crunchy-snackygoodness! o Chia seeds act as a great thickener for smoothies. Making your own homemade tahini with them is super simple (recipe in the dessert section). and copper (which works out really well as copper is essential to the absorption of iron). Sesame seeds also pack quite a bit of nutrition. smoothies. Rich in zinc and other minerals. zinc. stir in some other spices and seasonings to see what awesome flavor combinations you can come up with. o Flax seeds are also loaded with essential fatty acids (both omega-3 and -6). These lil guys won’t cause you to fail a drug test. o Hemp seeds. trail mixes. Chia is also an awesome source of omega-3 fatty acids and cleansing fiber. and toss with a lil’ salt. dehydrated cookies and and a good movie! For a quick savory snack.

They are also a nice touch to a salad or as an awesome snack on their own. they also make a fun substitute for jerky. You should always have one of these on hand to sweeten up everything from your smoothies to your sauces. chewy texture and savory quality.39 brownies. antioxidants. and cereals. making your own dried tomatoes is super easy and inexpensive. If you have a dehydrator. Sun-dried tomatoes for thickening up sauces. Agave is low-glycemic. soups and dressings. as they have a meaty. and it’s polysaccharides (long chain sugars) provide long-lasting energy and have anti-bacterial and anti-fungal properties. For long term. For me. as a savory snack tossed with a lil’ oil and salt. or even in glass jars in the door of your fridge for long term storage to protect against rancidity. not only for people with diabetic issues. smoothies. Dried fruits such as raisins. They can be stored short term in a cool dark place. as well as many other healthy goodies! Even better for people with sugar concerns is stevia. including powder. Agave nectar and/or raw honey. Raw honey is loaded with active enzymes. which you would use as you would artificial sweetener or a liquid extract (often with some yummy flavor . place them in a sealed baggie or container in the fridge. Just mix some dulse flakes in with some hemp seeds and dip the ends of your finished sushi for a good looking and yummy touch! All nuts and seeds should be stored in a cool dark place. and are also great in pates. flax crackers and raw breads. which comes in several forms. making it appropriate. but also great for people looking to avoid sugar highs and crashes. dates and currants are a common ingredient in raw desserts. They make a great base for raw ketchup. and add a really nice touch to your finished nori-rolls.

40 options). Stevia is not an artificial sweetener, but is derived from an herb whose leaf has the same effects on our taste buds as sugar. Herbs and spices. You’ll want to stock up your spice cabinet! If you can, find a local health food store with a “bulk foods” section that carries herbs and spices, and have fun! With the option of choosing the quantity of each, you can experiment easily with all sorts of flavors that you may have never even tried before, and for reasonable prices! If you don’t have access to such a health food store, then you can save a lot of money by purchasing your herbs and spices from an online source such as www.mountainroseherbs.com. Their quality is awesome and their prices rock! The more variety of herbs and spices you have, the more options you have for creating delicious raw dishes that totally blow away cooked versions! Mineral or sea salts. Get rid of that mineral deficient salt and get some of the good stuff! These types of salts are rich in trace minerals, and are not only a nice flavor enhancer in your culinary tool-box, but their nutritional elements can be a helpful addition to your healthy diet. Bragg’s liquid aminos, tamari, or wheat-free nama-shoyu. These salty sauces are great for enhancing the flavor of all sorts of foods like: sauces and soups, pates, marinated veggies and mushrooms, etc. You can add them in for a savory addition to wraps or salads, and they make great sauces on their own for dipping your nori-rolls. In my recipes you’ll find a mushroom based sauce, called Faux Shoyu, which I created to provide a totally wheat free and inexpensive alternative to these sauces that you can experiment with. Cold pressed olive, hemp, flax and coconut oils. Did you know that veggie based oils that have been either heated or allowed to go rancid transform into trans-fats? Yeah, sad thing is that this includes corn, canola, vegetable oil, and oils that haven’t been cold pressed. Oils should always be either raw or cold pressed and should be kept cool and away from air and light. The containers storing them should be a darkened glass or

41 black plastic bottles. Most hemp and flax oils are packaged like this in the refrigerated section of you health food or grocery store. Hemp and flax oils are rich in omega fatty acids and make great additions to many a yummy dish! Coconut oil is rich in medium chain fatty acids, which are actually good for your heart, increase your metabolism, detoxify your system, and even have anti-parasitical and anti-fungal properties that help your body eliminate the baddies in your system. Hemp and flax are my oils of choice, but a great low-cost and often easier to find substitute would be first cold pressed (or stone pressed) extra virgin olive oil. It makes a great base for salad dressings, and is awesome for making a raw pasta aioli sauce! Raw chocolate, or cacao powder, is an essential for me! Gotta love chocolate! Just because you’re getting into raw foods doesn’t mean you have to give up this tasty treat, it just means that there’s a new way to go about making it! Raw cacao is the same chocolate bean we know and love, but rather then being roasted, it is fermented (which is a much more low heat and gentler process) to produce that rich taste. This means the fats in it aren’t altered much, and the antioxidant and mineral content (which is amazingly high in this magic bean) are intact and readily absorbable. You can use raw cacao powder in your smoothies, puddings, pies, and cakes. And with a lil’ coconut oil or raw cacao butter and some honey or agave, you can make your own delicious raw chocolates that’ll put any of those store bought candy bars to shame! Raw chocolate powder is becoming much more readily available in health food stores (even chain ones), but if not, this is one of those things worth ordering online! If you’re just starting out with raw, you can sometimes substitute regular cocoa powder for the raw stuff in many of these raw cacao creations, as I did when I first got into raw foods. One tip if you plan to use regular cocoa is to always try using a lil’ less than the amount recommended, since it is often much more bitter. If you have chocolate

42 allergies or concerns about the simulating affects of the theobromine in cacao you can often substitute raw carob powder. Those were your basic staples of non-perishables; now let’s get to the produce section! GREENS!! Never be without some fresh greens in your fridge! Spinach, mixed salad greens, kale, chard, or collards should be on hand for smoothies, salads and entrees. They’re the most important foods in your raw diet, and having plenty on hand will allow and encourage you to eat more of them. Even if you don’t, or aren’t planning on going 100% raw, adding more greens to your diet is one of the best things you can do to improve your health. Tomatoes and cucumbers should be on hand as well, as they’re great salad additions and make quick and easy snacks themselves. Plenty of raw entrees call for either of these juicy, nutritious, non-sweet fruits. Frozen fruits are great to have in the freezer, ready and waiting for your green (and other) smoothie creations. Nowadays, you can get everything from pineapple, strawberries, wild blueberries, and raspberries, to acai and goji berries. Garlic. This delicious bulb is loaded with way too many health benefits to list here, and is easily storable for weeks. So when you get that hankering for a savory dish, you can have fresh garlic within easy reach. Fresh fruits are your lifeline! They make tasty and easy breakfasts, smoothie and dessert additions, and quick handy snacks for anytime. I’ve heard of diets that shun fruit because of the sugar content, but the sugars in fruit actually fire up your metabolism and foster healthy weight loss. If you’re concerned about fruit spiking your blood sugar level, then consider this, fresh fruits (or blended fruits in smoothies) contain their own fibers which slows down the absorption of the sugars during the digestion process. This works especially well in the case of green smoothies, which

If you have diabetes. or other blood sugar issues. either to friends or family. such as the toaster. If you want to give your fruit smoothies a fiber boost. many people reversing their diabetes by changing their diets!! Amazing stuff! Having fresh fruit on hand means constantly having access to a healthy raw snack whenever a sweet craving strikes. simply add a lil’ ground flax or chia seeds to them. so it should be a place that’s inviting and comfortable to be in! Here are some ideas and suggestions to help turn your kitchen into a place you’d actually like to spend a lil’ time in. You might want to consider giving these items away.43 are loaded with fiber. or to a local charitable organization. You can simply store them Our fridge with motivational Raw magnets . Also check out the documentary Simply Raw: Reversing Diabetes in 30 Days. which follows the lives of several of the many. and definitely the microwave. you may want to think about relocating some of your cooking appliances. can spike your blood sugar levels as they’re rapidly absorbed. Clear out clutter! Go through those cabinets and find any of that stuff that you haven’t touched in the last six months. be sure to do your homework on the quantities of fruit you should have daily. If you’re shooting for 100% raw. which lack pulp (fiber). Fruit juices. So pick up a bunch of your favorites and experiment with some new ones often to keep things interesting! Pimpin’ out your kitchen Your kitchen is going to be your playground and laboratory for playing with food and tinkering with delicious and healthy creations. crock pot.

Make places to set out your awesome raw edibles! Large serving platters. Art or photos of nature scenes. you might want to put up some beautiful and/or inspirational artwork in your kitchen. glued them to thick pieces of colorful scrapbook paper. we don’t need stoves…. Stoves? Where we’re going. Cover up your stove-top if you’re not going to be using it much. and glued four squares of the magnets to the back. menus. Covering the range top is also a good motivator to discourage you from using it so much. lil’ reminders of the awesome eats you can prepare with healthy ingredients! Put up some artwork! In the spirit of decorating for success. but it also keeps these healthy eats in mind and within easy reach. You know those fridge magnets that you occasionally get from the delivery places? Well. Clearing space in the kitchen makes a great improvement on the flow of everything that goes on in there. Now we got our own raw-food “advertisements”. you could also just use a large cutting board. some of them also doubling as cutting boards. and maybe giving them away later after you’ve decided whether or not you’ll need them again. You can purchase range top covers in a variety of materials.44 elsewhere for a while to see how you like going without them on your raw journey. and coupons for pizza joints and such that are floating around your kitchen gotta go! When you’re dealing with cravings you don’t need those lil’ reminders hanging about. we cut them into squares and used them for our own goal of healthy eating! We took some of our favorite photos of raw dishes we prepared. Having them right in plain view isn’t only a great way to beautify any kitchen. tomatoes. Speaking of which. avocados. people doing activities that you’d like to do . Get rid of junk food propaganda! All those flyers. big ‘ol wooden bowls. This will increase your work and food storage space. baskets or even large plates make a great place to set your bananas. garlic bulbs etc. and allows for a more relaxing atmosphere.

These will not only make your kitchen look nice. Airborne pollutants. candles. motivated and inspired! Be creative and you’ll end up with a place you look forward to being. and anything else you’d like to style your kitchen with. You can also be listening to the news. You can change them up whenever you want. but they produce oxygen and filter your air by acting like living dust magnets. and anything that puts a smile on your face! Motivational quotes are another fun thing to put around! You can print out or write your favorite quotes. Fresh flowers are a nice way to bring some life and color to your eating and prep area! So every now and again treat yourself to a bunch when you’re out picking up your groceries. it’s one of the best things you can invest in. but also waters them thoroughly and they come out sparkling clean. and even germs become trapped on the leaf surfaces and can easily be washed away by giving your plants a weekly bath. Listening to tunes always gets me motivated and keeps me going even through somewhat tedious tasks. dust. cut them out and stick them up on the fridge. but also give you a lift whenever you see it! Plants! Can’t say enough about the power of plants! They not only lend a beautiful natural feel to your kitchen (or any room for that matter). Plants also make nice house guests. but not least. Last. stand up comedy albums! . I place my plants in the bath tub and spray them down with roomtemperature water from the shower head. knick-knacks. books on tape.45 with all the excess energy that a raw foods diet can lead to. you gotta have some music! Get yourself a radio with a CD player for your kitchen. It’s all good if it makes you feel comfortable. or from your own flower garden if you are lucky enough to have one! Little sculptures. motivational or meditational CDs. like washing the dishes. I am always comforted and relaxed when I look at them or am watering our lil’ green companions. or my favorite. This not only washes away the junk they’ve filtered.

break down the veggies. simply stack several of these large noodles and slice them lengthwise with your kitchen knife. And like I mentioned earlier. These strips make great noodles for raw Pad Thai. being acidic. Citrus juices or vinegars. From beefy slices of portabellas marinated in a mix of Bragg’s liquid aminos. Pulse them . Simply peel and chop your veggie into 1-2” chunks and place them in the processor. cumin and cilantro. peel it into long flat strips. chili powder. especially when you use mushrooms. lime juice and curry powder to make a zesty Thai-inspired wrap inside of a romaine lettuce leaf. soften them up. The magic component of your marinades is the acidic ingredient.46 Basic raw food prep techniques Making pastas out of veggies Zucchini. salt. Now to spaghettify them. pumpkins. perched atop a bed of baby spinach .to standard white caps marinated in a blend of hemp oil. yellow squash. pepper. Marinating flavors and tenderizes veggies. Simply peel the skin from your veggie and then. and cucumbers can easily be turned into quick and tasty pasta with just a couple tools: a potato peeler and a kitchen knife. Fajitas can easily be done up raw by marinating sliced peppers. with black pepper and a splash of apple cider vinegar. There are so many opportunities to enhance your menu using a marinade. and in a sense. onions and mushrooms in a mixture of lemon juice. “cook” them. and fettuccini. onion and garlic powder. lasagna. adding new dimensions to your raw dishes. if you get hardcore with this you may want to go ahead and pick up a spiral slicer! Marinating mushrooms and veggies Marinated veggies can make a great substitute for meats. Ricing squash and root veggies You can quickly and easily transform squash. using the peeler. and even turnips into a pretty convincing rice substitute using your food processor.

then there won’t be an issue. fried rice or even Indian spiced rice. When the pieces get down to lil’ ricesized bits. Juicing with you blender Easy and straight forward! Simply toss your ingredients in the blender with just enough water to get them blending. you’re in business! To finish it off. but if you’re enjoying your juice right after making it. strain the contents through a nut mylk/juice bag and you’re done. mix in a lil’ oil of your choice and a dash of salt. fruits or veggies you’re juicing when compared to a high quality (and high priced) juicer. adding citrus to your juices can help prevent oxidation as its antioxidant qualities can actually help reduce oxidization of your juice. or go all out and experiment with adding other spices and veggies to make your own raw versions of rice and beans. Once they’re thoroughly liquefied. Also. It’s the same principle as using lemon juice to keep sliced apples from browning. and not to mention you get to pick exactly what goes into it! . Either way you go about it. No need for a high priced juicer! Some may argue that this method of blending and straining can lead to oxidation of some of the nutritional content of the greens. fresh home made raw juices are way more beneficial than any pasteurized prepackaged stuff you can buy in the store. These veggie rices also make great fillings for your nori rolls.47 in short bursts and frequently use a rubber spatula to scrape down the sides to make sure everything is getting chopped.

The romaine leaves are great for raw tacos and seed cheese. as many people don’t own a dehydrator. pizza crusts. and an amazing assortment of chewy desserts. you’ll want to lay the leaf out flat with the underside facing up. When . With collards. to fruit leathers. There are inexpensive alternatives out there. This will allow you to easily roll up the finished product and avoid that chewy stem being a part of the finished dish. the only prep work that needs to be done is cutting off that extra bit of crunchy stalk at the end. but my favorites are romaine and collard leaves. removing as much of the top portion as possible in an effort to thin it. The collards are great for rolling up into burritos or mock egg-rolls. You’ll notice the stem protruding up along the leaf.48 Using leaves as wraps This is a great way to enjoy your raw dishes more and get greens into your diet in a fun and creative way! You can use any large leafy green for wraps. Use a sharp knife and carefully cut along the upper part of the stem. as they can be $300 for the larger models. or nut pate wraps. to create everything from crackers. For romaine leaves. Allow me to make a case for these nifty kitchen gadgets! Dehydrators allow you. Dehydrating I saved dehydrating for last. to breads. as a potential raw foodie. crunchy snacks and even your own vegan burgers! I understand the cost concern with dehydrators. way too high for a dish rich with active enzymes). such as the Nesco® brand Snackmaster® model which goes for about $60 and has that key component of a good raw food dehydrator …an adjustable thermostat! This makes the difference compared to those $15 store models (which are usually set at a temp around 150º F.

. later on in your raw foods adventure you can upgrade when you get the chance. you should go for one with a thermostat that at least goes down to 105º F.49 choosing a dehydrator. If all you have to work with is the $15 bad-boy. it’s a LOT easier on the foods than an oven! Then. which is a generally excepted enzyme friendly temperature. then I say “work with what you got!” (for now) it may not preserve the enzymes as much as you’d like but.

Sometimes more or less water. You may want creamier mylk for your raw cereals. . or cashews. you may want to give about 2-3 minutes of blend time (1-2 for high-powered models) to allow for maximum extraction of all the yummy raw fats and flavors. Brazils. pecans. and a thinner one to use as a base for your smoothies. pecans. I like to do about 3 cups water to 1 cup nuts. such as walnuts. Play with this a bit and see what amount you like the best. We’ll need a blender. For standard blenders. Once it’s finished blending. You will need to figure out your preferred nut to water ratio. a nut mylk bag (or cheese cloth or fine mesh strainer in a pinch) and a large bowl with a spout. walnuts. Pour into a nut mylk bag over a bowl. it’s time to mylk them. I prefer a nut with a creamy quality. I use 3:1. or sesame seeds to make a nice creamy mylk substitute. depending if I want it creamier or thinner.50 Making nut mylks Use the nuts and/or seeds of your choice. and sesame seeds. Experiment a bit and find what you like the best. pumpkin. Making Nut Mylks Mix water and soaked nuts in blender at your favorite ratio. such as almonds. Now that our seeds are done soaking. you’ll want to strain it (especially for almonds and Brazil nuts) but you can get away without this step for some. Blend until it’s creamy. macadamias. You could alternatively use sunflower. Pour your water and nuts/seeds in the blender and blend away. 1. Soak your nuts or seeds (see my recommended soak time for nuts and seeds on page 53) 2. 3. Try a glass of your mylk unstrained.

We get them for about $3. and they make great easy-to-wash jugs for our own mylks. just put your nut mylk bag or cheese cloth inside your bowl and pour the milk through. Your finished nut mylk makes a great beverage all on its own. You could also have fun experimenting with other flavorings such as vanilla. a nice topping for a bowl of raw granola and fruits. Refrigerate the leftover pulp for up to 3 days. pie crusts. and other goodies. I recommend glass mason jars with tight fitting lids or another glass carafe with a sealing lid (that Pour into a glass jar and store in the fridge Squeeze the juice out of the pulp and into the bowl Save the left over pulp for another recipe! can easily be washed after use). nutmeg or raw carob or cacao powders. but if you want to give it that authentic milk taste. My favorite storage containers are glass milk jugs. To store it.00 at our local health food store. or as a creamy base for smoothies and shakes. Don’t toss the pulp out though! It can be used in raw breads. I try to go the unstrained route when it works because it saves a lil’ prep time. . cookies. cinnamon. it’s done. 4. or as dairy free base for your raw ice cream creations. You can keep your mylk in the fridge for 4 to 5 days. If it needs straining. then pop it back in the blender and add a lil’ agave or honey for sweetener (approx 1 teaspoon per 3-4 cups mylk) and pinch of salt. Now that it’s strained.51 then strained and compare to see which you prefer. After that it may get funky. Cinch the bag up (or bring the corners of the cheesecloth together) and begin gently squeezing the pulp until you’re left with a well wrung-out mass of pulp.

presumably so that if an animal were eating them it may miss chewing some. be sure to keep in mind that the thirsty seeds may double in size after soaking. When selecting a container for soaking your nuts or seeds. Once you got your nuts or seeds in their ideal container. After the nuts or seeds have soaked. How much water? The more the better! I would recommend having the nuts or seeds covered over by about 2-3 inches. Enzyme inhibitors are the seed’s way of remaining dormant until conditions are right for it to begin germinating and sprouting. but when the seed is exposed to moisture for a while the enzyme inhibitors are washed away. we soak the nuts and seeds to wash these away and begin the process of germination. Mason jars make awesome soaking containers as well. as well as bloating.52 Enzyme Inhibitors Always soak your nuts and seeds. This allows you to easily drain and rinse the lil’ guys your soaking. and stomach discomfort. If conditions are dry. Sweet deal! Soaking your nuts and seeds Let’s get soakin’! Simply measure out the amounts of nuts and seeds you need for your recipe and plop them in a bowl or mason jar. leaving them to pass through and be deposited elsewhere along the animal’s travels. I like using a bowl with a spout for soaking nuts or seeds for nut mylk because I can then use that same bowl (after rinsing it out) to strain the nut mylk into. plop them in a colander and . This way we not only knock out the inhibitors. This can lead to improper nutrient absorption at best. especially if you can pick up some of those plastic or wire mesh sprouting lids. gas. These enzyme inhibitors also hinder digestion of the seed. just pour on the water. but we allow the seed to undergo a change that permits it to contain more active health giving enzymes. especially useful for small seeds. and the enzymes that cause the growth are allowed to get to work making a new plant. This allows plenty for your nuts to absorb and have a bunch left over for the enzyme inhibitors and tannic acids to wash out into. Therefore. This digestion retarding effect also affects us if we consume raw nuts with the inhibitors intact. the seed will not sprout.

I’ve accidentally left almonds soaking for over 24 hours and they tasted funky because at that point. then simply place your soaking nuts or a mere 2-6 hour soak If you let them go longer than that it won’t hurt them. hemp seeds I don’t soak these as they are very low in enzyme inhibitors. 67) it’s totally okay to soak them together. So the nuts aren’t only easier to digest. cashews and pine nuts Pumpkin. This reduces those enzyme inhibitors and makes them easier to blend into a creamy goodness! . I wouldn’t let any of them soak longer than 12 hours (if you can avoid it). Recommended soak time for nuts and seeds Almonds. Brazil nuts. If you’re making a recipe that uses several kinds of nuts and seeds (such as granola or my Energy Bars pg. If you’re concerned you may forget to drain them and store them before this length of time. sesame and sunflower seeds flax and chia seeds I don’t soak these unless I’m using the chia seeds to make a pudding. walnuts. which reduces bitterness. they began to ferment. Can you soak your nuts and seeds too long? The answer is yes. This is my personal preference as soaking and rinsing either of these seeds can be quite tricky due to their gelatinous properties.53 rinse them through with filtered water. but tastier. but also removes the tannic acids. about 4-6 hours between 68 hours This not only activates the enzyme inhibitors. hazel nuts and pecans Softer nuts such as macadamias. pistachios. This makes them a quick and easy addition to your recipes and a quick base for a seed mylk. I’ve not noticed any digestive issues from my method and I also believe it helps prevent losing some of the omega fatty acids these two contain.

These dehydrated mama-jamas will store in your fridge in a sealed container or a zipper bag for up to a month. the recipes! . be sure to subtract the stored days from the shelf life of the recipe you’re using them for. what are you going to do with them? If you’re not ready to use them right away they can be stored in the fridge in a sealed container for up to 5 days. simply use your dried goodies and add a lil’ water to the recipe. we are going to dive right into the best part. This works out great for whipping up recipes on the fly! Whenever a moist recipe (such as a pate or seed cheeze) calls for soaked nuts or seeds. To keep you’re soaked nuts extra long (which is really handy for whipping up meals in a hurry) just pop your soaked nuts or seeds into your dehydrator and dry them until crunchy (about 24-36 hours). but I would recommend draining and rinsing them as soon as you can. Now that we have some basics. You can leave them floating in the fridge like this for a couple of days if you had to.54 seeds in a container with a lid and pop them in your fridge. This slows the germination process and delays fermentation. Now that you got your soaked and rinsed nuts and seeds. When using nuts that have been stored like this.

55 Recipes .

Lemony Goodness Dandy Blend Coffee My Favorite Cereal Granola. Rawdawg Style Fruit Page 57 Page 58 Page 59 Page 60 Page 61 . as many a cooked morning meal can.56 Breakfast What’s’ for breakfast? Here are some great healthy eats to start your day! I like to keep breakfast simple so that I can start out my day feeling refreshed. When you get around to getting out of bed and eating them. What’s really cool is that raw foods leave you feeling full of energy rather than sluggish. that is.

pains and other annoying issues that come from being dehydrated. The citrus helps to alkalize your body. The lemon in this beverage can help to boost our pH closer to neutral without the side affects of coffee. especially in the morning. and this not only has many health benefits. How can lemonade replace coffee? The caffeine in coffee is an alkalizing stimulant and often we crave such things (along with nicotine. and THC *marijuana*) because our bodies can be too acidic from all the heavy foods and stress we deal with everyday. but may also reduce your cravings for caffeine (such as soda or coffee). Add ice if you like. add a lil’ sweetener. cleans the funky taste out of your mouth. A big help when preparing to head off to work! .57 Lemony Goodness Here’s a recipe and a health tip all rolled into one! A large glass of filtered water (or otherwise purified) A lemon (or other citrus fruit of your choice) A lil’ honey or agave for sweetness (totally optional) Squeeze the citrus juice into your water. and helps you clean the residues out that your body was dealing with while you slept. if desired. can help you avoid a lot of aches. A glass of water is one of the best pre-breakfast beverages possible! It hydrates you. Even if you have no intentions of cutting coffee from your diet. and stir. then sip and enjoy. adding more water to your diet.

stuff to your personal menu! Getting excited about adding more good stuff to my diet and allowing the bad stuff to slowly be gradually and effortlessly edged out was one of the principles that helped me to transition smoothly and comfortably into my raw lifestyle (and other healthy living goals I’d set along my lifetime!). or straight up if you like it black.58 Dandy Blend Coffee If you need a nice warm cuppa in the morning. Don’t let yourself get focused on what you’re going to be removing or reducing from your diet but.dandyblend.com . be sure to check out my Rawpuccino recipe (pg. You can find dandy blend in many health food stores and online at www. but this instant coffee like beverage has a delicious natural sweetness from the caramelization of the sugars in these mineral loaded roots! It is not a raw product. This tasty beverage is made with roasted dandelion. but is a tasty and healthy beverage for those mornings you need something hot or you are really craving coffee. Give it a shot with some honey or agave nectar and some almond mylk. Sounds yummy right? Believe it or not. chicory and burdock root. then you might give Dandy Blend a try. 147) in the Smoothies section. focus on how awesome it would be to add more healthy . For a fun and tasty coffee alternative.

but combinations like these soon filled my morning menu and left me satisfied and ready to start my day! Walnuts and bananas in a bowl of almond mylk with honey drizzled over top ½ -¾ cup of soaked and dehydrated pumpkin seeds. currants. etc. macadamia nuts. blackberries. ripe fruits or berries peeled and chopped to your liking (strawberries. bananas. cranberries. etc. bananas and almond mylk Walnuts. sunflower seeds. and a drizzle of agave Sunflower seeds. walnuts. & bananas. almond mylk.59 My Favorite Cereal Cereal was one of my alltime weaknesses when going 100% raw. dates. pecans. blueberries. top it off with your fruit of choice and drizzle with a lil’ sweetener if your heart desires! This will satisfy the crunchy cravings and start you off with the energy you need to get going! Some yummy cereal combos I enjoy are: Pumpkin seeds.) Honey or agave to sweeten Simply toss your nuts and seeds into your preferred breakfast bowl. topped with walnut mylk & drizzled with honey Pecans with blueberries. almond mylk. brazils or almonds (or your favorites) ½ to ¾ cup of your favorite nut mylk Fresh.) Dried fruits of your choice (raisins. chopped apples. pour in some nut mylk. drizzle with agave or honey and sprinkle with cinnamon .

Here’s a raw version that tastes great. I like to use pre-soaked and dehydrated nuts and seeds before coating them because I find that when using freshly soaked and rinsed ones.60 Granola. you can stir in any dried fruits you like. 2 cups pumpkin seeds. currants or blueberries. You can make a bunch in advance. This potent mix is loaded with zinc. such as raisins. is easily modified to whatever floats your boat. or the seeds of ½ a vanilla bean pod ¼ teaspoon of cinnamon Plop all the ingredients in a large mixing bowl and toss until thoroughly coated and mixed. saving you prep time in the morning. Spread this onto the solid trays of your dehydrator and dehydrate until crunchy. soaked and dehydrated 1 cups walnuts or pecans. which is an allimportant mineral for vitality. Rawdawg Style Granola is one of those comforting traditional breakfast eats that fills you up and keeps you buzzing until lunchtime. soaked and dehydrated ¼ cup honey or agave (more or less to your taste) Pinch of salt ½ teaspoon of vanilla bean extract. soaked and dehydrated 2 cups sunflower seeds. and place it in an air tight container and store in your fridge up to three weeks. Once your mix has crunchified. . the excess moisture washes off the tasty coating. and is storable.

This is referred to as a mono-meal and some raw foodies love to start off their day this way. either cut up and mixed. I personally prefer my granolas or cereals and a big ‘ol green smoothie. it’s your life. your goals. pocket book. It can also be bagged up and popped in your lunch box. you can try having a simple breakfast of fruit. green smoothie. But. Also great for sneaking a healthy snack into the movies! Other tasty raw morning kick offs can be fruit pie. . but my wife goes for the fruit in its simple form. However you like them. or as they are. and your creativity that will guide you in your breakfast choices! Fruit as your breakfast? If you’re interested in experimenting with something lighter and easier on the digestion. It’s completely a personal choice. or my raw energy bar. If you’re really shooting for super easy digestion then just eat one kind of fruit by itself. or pocket to take to work for whenever the munchies strike.61 This is an awesome breakfast topped off with almond mylk and some of your favorite fresh fruit.

Additionally. but tempting foods.62 Lunch Lunch is the easiest time to fall off the raw wagon (or any healthy eating adventure for that matter!) because we’re far away from our comfy kitchen with its healthy goodies and the equipment needed to prepare them. we’re going to be surrounded by less than ideal. So we gotta think ahead a wee-bit and whip up some packable goodies in advance to fuel us along in our daily travels! Page 63 Page 64 Page 65 Page 66 Page 67 Page 69 Page 71 Veggies Honey Mustard Sauce Sunflower Seed Ranch Dip Mexican Style Seed Cheeze Rawdawg’s Raw Energy Bars This Ain’t Tuna Salad? Cucumber Aioli with Bruschetta and Cheezy “ Bread” Sticks Cluckless Noodle Soup Living Miso Mushroom Soup Curried Carrot Soup Page 73 Page 75 Page 76 .

63 Veggies Veggies with dip is a simple lunch or snack and easy to pack up and eat wherever! Creatively cut veggies with one or more raw dips will have you looking forward to lunch time. as it’s not digestible) Cherry tomatoes. mini-platters make for a great TV watching snack. That is. to remove that waxy coating. or combo. perfect for dipping Thin strips of red or green bell peppers Broccoli or cauliflower florets Slices of cucumbers (peeled if non-organic. of the following veggies: Carrots. Any one. and no one will even notice that it’s a raw dish. just dip and pop! Snow peas. leaving you with a long carrot chip. until you can’t keep from sharing the truth that healthy eats can be delicious! Also. Make sure that you use an insulated lunch bag and an ice pack to keep your dips cool and your veggies crisp. sliced radish. This lunchtime treat can also be done up as a large party platter with all of the different dips. slices of fennel bulb or kohlrabi are also fun and tasty options to mix things up! . It’ll be a hit at any party or pot luck for sure. thinly sliced in a diagonal direction. as that can be a time when we crave something savory and crunchy. even more than usual! There are all sorts of handy lil’ travel containers that make toting these and your other raw munchies easy. baby bok choi leaves. no need to slice.

to compensate for the dilution. and is also good as a condiment on a leaf wrap sandwich with marinated mushrooms. These dips or dressings can be stored in a sealed container in your fridge for 3-4 days. and Mexican Seed Cheese Honey Mustard Sauce Just like the original.64 Now for the dips… All of the below dips and cheezes are great salad dressings as well. Simply add a lil’ more water and liquid ingredients and bump up the seasonings a bit. Clockwise left to right: Ranch Dip. Honey Mustard Sauce.½ cup water Juice of 1 lemon (or 2 tablespoons of apple cider vinegar. . only a LOT healthier! ¾ cup soaked sunflower seeds ¼ . because recipes should be flexible!) 2-3 tablespoons honey (or agave) 1 tablespoon ground mustard seed 1 tablespoon turmeric 1 + ½ teaspoons onion granules 1 teaspoon black pepper ½ teaspoon salt This tangy dip is great on all sorts of veggies.

lemon juice. juice. as well as a tasty wrap condiment! Of course it’s also an awesome salad dressing! ½ cup of water Juice of 1 lemon 1 + ½ teaspoons salt 1 teaspoon onion granules ¼ teaspoon black pepper 1 + ½ tablespoons dried dill Blend the seeds. Sunflower Seed Ranch Dip Oh yeah! Good ‘ol ranch dip with a non dairy twist! 1 cup soaked sunflower seeds This makes an awesome and familiar veggie dip. salt and honey until creamy. water. and salt until creamy then add remaining ingredients and blend until just combined.65 Blend the seeds. then add remaining ingredients and blend until just combined. water. .

lemon juice. . Toss in the remaining goodies and blend until just combined.66 Mexican Style Seed Cheeze Spicy. This stuff not only makes one heck of a dip. but an awesome raw taco or burrito sauce. water. cider vinegar. 1 cup soaked sunflower seeds ¼ cup water Juice of ½ a lemon 1 + ½ tablespoons apple cider vinegar 1 pitted date 1 teaspoon salt ¾ teaspoon onion granules ¾ teaspoon garlic powder ½ teaspoon black pepper 1 tablespoon oregano 1 teaspoon ground coriander ¼ teaspoon cumin ⅛ to ½ teaspoon chipotle pepper powder (depending on how spicy you like it Blend seeds. creamy and cheesy dip. date and salt until creamy.

mangos or whatever sounds tasty to you. cranberries.) ¼ cup of dried fruits (raisins. You can even add in some shredded dried coconut for a tropical flare. Once it starts to roll into a ball it’s ready! If you have a good standard sized .) Coarsely grind the nuts and seeds in your food processor and toss into a mixing bowl. or none at all. Toss the pitted dates into the food processor and grind into a pulpy mass. pineapples. as this ingredient is optional. or chopped dried apricots. goji berries. 1 cup of pumpkin seeds and 1 cup of almonds. but you can use any combination of nuts and seeds that you like.67 Rawdawg’s Raw Energy Bars These satisfying nutrient packed energy bars are ridiculously easy to prepare! 1 cup of pitted dates 3 cups of soaked and dehydrated nuts and seeds (my favorite blend is 1 cup of sunflower seeds.

. This good stuff will keep in the fridge about two weeks. coconut flakes. such as goji berries. maca powder. Simply slice the mix into bar shapes and store in an airtight container in the fridge. If you have any favorite superfoods. spirulina. chlorella. cloves. grab a small pan and sprinkle sesame seeds. etc. cacao powder or finely ground nuts or seeds on the bottom of it to prevent your bars from sticking. nutmeg. seeds or dried fruits. This stuff is incredibly versatile and can be mutated into all sorts of flavor combinations using different nuts. Once you got your “dough” going. and by adding in flavorings such as vanilla. blue green algae. This also adds some interesting flavor and texture! Press in your dough and chill in the fridge for about a ½ hour. cacao powder. you could go ahead and blend them in and create superfood bars! . If you are using a small one. Also.68 processor you can add the nuts back in and process until everything is combined. so that you can have them on hand for travel or a quick snack at home. If you want to make them even easier. cinnamon. you could just roll them into snack sized balls and roll them in the ground seeds or powder for energy balls. then simply hand mix the dates and dry ingredients in a mixing bowl. hand mixing in the dried fruits is a good idea if you don’t want them ground up. or carob.

Then toss in the following flavorings: 1 tablespoon parsley flakes 1 tablespoon dulse flakes ½ teaspoon black pepper 1+ ½ teaspoon onion granules (or powder) 1 teaspoon celery seed 1 teaspoon dill Process until it has the consistency of a finely ground tuna salad. scooping with sliced veggies. At this point it’s ready to go.69 This Ain’t Tuna Salad? If you like tuna fish. you’re going to love this tasty raw rendition! 2 cups soaked sunflower seeds 1 cup soaked almonds Juice of ½ a lemon ¼ cup of water 1 + ½ teaspoons salt. but if you want to make it even more tuna salad like you can go ahead and hand mix in some minced celery and onion. or to taste Toss these ingredients in your food processor and give them a go around until the nuts and seeds appear to be coarsely chopped. stuffing halves of tomatoes. This fish alternative is perfect for topping off salads. a great filling for making your own raw vegan version This Ain't Tuna Salad? on celery .

Either way you serve it. Optionally. sliced onions and a generous sprinkle of black pepper. or your local health food store. rolled up in a collard leaf with sliced romaine lettuce. chopped tomato. there are prepackaged shakers of kelp granules and seaweed flakes that would also work well in this recipe. this stuff is great for stocking up your lunch box.70 of sushi rolls. or my personal favorite. If you do have to order it online (as we did before we found it locally) it’s usually inexpensive as a lil’ goes a long way in giving your dishes a familiar seafood taste. Dulse is a nutritious seaweed that comes in flake form and is readily available at most grocery stores with a health section. .

a knife and a veggie peeler. Save the seedy core for the “Bread” Sticks. simple and savory! All you need is a cutting board. 3 large cucumbers Peel the cucumbers to remove the skin. Aioli. minced ½ teaspoon of salt ¼ teaspoon of crushed red pepper flakes (or cayenne pepper powder) . peel the cukes into a mass of thin wide noodles. Aioli Sauce: ¼ cup of hemp or olive oil 4 large cloves of garlic. and then using the peeler.71 Left to Right: Bruschetta. and “Bread” Sticks Cucumber Aioli with Bruschetta and Cheezy “ Bread” Sticks This simple meal makes a great dinner or lunch when you want something quick.

Cheezy “Bread” Sticks: Take the cucumber cores and slice them in half lengthwise. Cut these strips into thirds so that you’re left with sticks. 1 cup of diced tomatoes (preferably Roma) 1 teaspoon of thyme (or basil) ¼ teaspoon of salt ¼ teaspoon of black pepper Toss these into a glass bowl and stir. so as not to outcompete the taste of the aioli sauce. Last. Allow to marinate a few minutes while you make the “Bread” Sticks.72 Stir together in a small glass bowl and allow it to sit for about 10 minutes while you make the bruschetta. Place a pile of these tasty strands on your plate. but not least. then cut these in half so that you’re left with quarters. Next take a generous scoop of the Bruschetta and plop it right next to your noodles. To serve. Toss your cucumber sticks with some nutritional yeast to coat them and you got a yummy side dish for your pasta! You could also sprinkle on some Italian seasonings and salt if you like. drizzle the Aioli sauce over your noodle cucumbers and toss to coat. arrange some of the Cheezy “Bread” Sticks on the plate and it’s ready to go! . Bruschetta: I like to make this one really simple with a mild flavor.

73 Cluckless Noodle Soup My wife whipped up this delicious raw version of chicken noodle soup. chopped roughly ½ clove of garlic 1 + ½ cups of water 1 tablespoon dried celery leaf and stalks (these are sold as a seasoning. but if you can’t find them locally it’s just as easy to throw in another ½ celery stalk) 4 tablespoons of veggie broth powder (available at most health food stores or supermarkets with healthy options) ½ teaspoon salt ½ teaspoon black pepper 1 tablespoon olive oil Blend these until thoroughly liquefied. . chopped roughly 1 + ½ large celery stalks. and it blew me away how much it tasted like the original! 1 carrot.

and with all its enzymes and nutrients intact. If you need to warm it up you can run the jar under hot water for a bit. .74 Stir in: 2 cups of fine cut zucchini noodles. or noodle’fied carrot And 1 stalk of finely sliced celery This soup makes an awesome hearty lunch. or if its fresh out of the blender you can pour it into a pot on the stove and warm it at the lowest possible flame until just warmed (when we do this we use a candy thermometer to make sure it stays below 115º F). it blows the original version out of the water when it comes to helping you fight a cold! Raw soups such as this can easily be toted to work in a mason jar or other non-reactive container. or you can use a spiral slicer to make noodles ½ cup of minced mushrooms 1 grated.

and a satisfying lunch all on its own. Stir constantly and monitor the temp using a candy thermometer to make sure it stays below 115º F. . However. not to mention some awesome minerals and nutrients from the seaweeds! It makes a great accompaniment to nori rolls. Miso is not technically a raw product. when it undergoes this culturing process it develops a lot of probiotic cultures and active enzymes. So be sure to pick the unpasteurized variety.75 Living Miso Mushroom Soup Miso soup was always a favorite of mine back in my cooked days. place on the stove top (gasp!) on the lowest flame possible (phew). it is a cultured food that starts off with a base of cooked soybeans. Once it gets close. as it hasn’t had all these wonderful goodies cooked out of it. Toss this and all the other ingredients in a large pot and stir. it’s ready to serve! This hearty living soup is rich in probiotics and active enzymes. so I was geeked up when I figured out how to whip up a raw version! 3 + ½ cups of water ½ cup of water (separate) 1 cup of sliced mushrooms 1 large carrot (peeled into thin strips) 5 scallions (with greens) thinly sliced ¼ cup of unpasteurized red or brown miso 3 sheets of nori seaweed (rolled up and thinly sliced) 1 tablespoon dulse flakes ¼ teaspoon black pepper Add the miso paste and ½ cup of water in a cup and stir until the miso is dissolved (this prevents chasing a clump of miso around in your pot). Next.

. so it’s nice for when you want a lil’ something. 2 + ½ cups of chopped carrots 1 + ½ cups water ¼ cup of red onion 2 tablespoons of coconut oil 1 tablespoons of curry powder ½ teaspoon turmeric 1 teaspoon salt ½ teaspoon paprika ¼ teaspoon cayenne pepper Blend the carrots. It makes a great accompaniment to a wrap or salad. particularly the Curried Mushroom Salad in the dinner recipes section. This creamy spicy soup is rather light. onion and coconut oil until creamy. if desired. then toss in the spices and blend until just combined. This soup tastes best when allowed to sit for about 15 minutes to allow all the spices to wake up. Warm.76 Curried Carrot Soup This creamy carrot soup has a warming quality and a beautiful color. on the stove top or seal in a jar and run under hot water. water.

77 Snacks The fun thing about raw foods is they don’t require heating! So they’re quick and easy to eat anywhere. Page 78 Page 80 Page 81 Page 81 Page 82 Page 83 Page 83 Page 84 Page 85 Page 85 Page 86 Page 87 Page 87 Page 88 Page 89 Flax Crackers Pizza Crackers Cheesy Crackers Red Pepper Dulse Crackers Sunflower Flax Tortilla Chips Ranch Style Tortilla Chips Nacho Cheese Chips Chipotle Chili Cheeze Chips Salsa Non Queso Zesty Salsa Teryaki Mix Sushi Seeds Honey Mustard and Onion Mix Kale Chips Sweet and Salty Seed Bars . on the road. and the majority of them travel effortlessly. or anywhere else that may otherwise be hard to find healthy options. So many of the dishes we’re going to whip up can be taken to work.

e.2 cups of veggie slurry (basically a mix of savory fruits and veggies. I also like to toss in a clove of garlic before blending. but it’s totally optional. but let me tell you. red bell peppers. ½ -1 teaspoon salt Herbs and spices of your choice . these are near impossible to mess up …yes. onions. and really hit the spot when you need something with all the familiar crunchiness of a chip! I’m going to give a basic recipe for flax crackers. zucchini. delicious. freshly ground in a coffee grinder 1+ ½ . even for those who say they can mess up anything! Clockwise from left: Cheesy Crackers. I like any or all of the following either in combination or by themselves: Tomatoes. celery. Pizza Crackers. I recommend a lil’ forethought when making them. blended into a soup like consistency in your blender).78 Flax Crackers These tasty crackers are simple. with just enough water to get them moving. go ahead and make a batch when you can because they’ll last a bit and you never know when you’ll get that crunchy craving! 1 cup of flax seeds. i. or even greens like spinach. and Red Pepper Dulse Crackers Since these require dehydration and aren’t an instant raw food. carrots. sun dried tomatoes.

Once your crackers are all finished. and salt with your veggie slurry. which makes them perfect for your lunch box or backpack. Mix the flax seeds into your veggie slurry with a spatula in a large mixing bowl until it begins to thicken up into a thick. Once your crackers are nice and crispy they’re done! You can’t over dry these in my experience. In a pinch. which works out well as they’re storable in the fridge for weeks. This will save you time by allowing you to prepare large batches of dehydrated recipes at a time. this will allow you to easily break the finished layer into individual crackers. you can simply pop it in an airtight container and store in your fridge until the initial batch is done. Using the edge of the spatula like a knife. let it sit for about 15 minutes and it should be ready to go. . If it’s still runny. but offer the option to purchase more. but the total drying time may be between 10-24 hours.79 Blend your herbs. spices. where they’ll keep for up to two weeks… if you don’t eat them all by then! If there is leftover cracker batter after filling your dehydrator. Dehydrate until thoroughly dry on one side and flip over the Teflex sheet or fruit leather tray and peel it off to allow the bottom side to dry. Spread the mix on the fruit leather trays (or Teflex sheets if using an Excalibur) of your dehydrator to about a ¼” thick layer (a lil’ more or less won’t hurt) using a rubber spatula. but spreadable consistency. They are also really great Most dehydrators only come with a couple fruit leather trays/Teflex sheets. allow them to cool to room temperature and store in air-tight containers in your fridge. score lines in the cracker mix. you could also line the mesh trays with either cling wrap or parchment paper. so that you’re not tempted to pick up a baggie of chips while you’re out and about. I recommend ordering as many liners as there are trays in your dehydrator. Flax crackers are such versatile munchies! You can snack on them as is.

to minced pineapple! Get creative and have fun with your food! . here are a couple of specific combinations I enjoy. 1 cup flax seeds. These are an awesome snack on their own. Pizza Crackers Oh yeah! These have a savory pizza taste with a cheesy twist. Voila.80 for movie theatre munchies! They’re awesome for dipping in your fresh salsa or guacamole. Prepare as the above recipe for basic flax crackers. And for adding a new dimension to your salads. not to mention any of those tasty veggie dips on the previous pages. from diced marinated mushrooms or red peppers. ground in your coffee grinder Slurry – 2 medium tomatoes ½ cup water ¼ cup sun dried tomatoes 1 teaspoon oregano 2 teaspoons Italian seasonings Pinch of cayenne pepper 2 teaspoons nutritional yeast Pinch of salt Blend the slurry ingredients in your blender and mix with the ground flax. try crumbling up a handful of these lil’ bad-boys over it for your own raw croutons. you got Raw Pizza Bites! Also for fun. Now that I’ve given you the basic recipe. go ahead and plop on any other toppings you like. or as a fun appetizer. thanks to the nutritional yeast. Serve with a bit of seed cheese spread on top and a bit of the marinara sauce from the zucchini pasta recipe.

prepare as the basic flax crackers. concocted these savory snacks. who loves sea veggies and red peppers. The nutritional yeast tastes amazingly cheesy and gives these crunchy snacks a great flavor. spreadable consistency.81 Cheesy Crackers Here’s another munchie that’s met its raw match! 1 cup of flax seeds. Red Pepper Dulse Crackers My lovely wife. Once it’s a gooey. ground in your coffee grinder 1 cup water ½ cup nutritional yeast flakes Pinch of salt Pinch of black pepper No need to blend a slurry on this one. 1 cup of flax seeds ground in your coffee grinder Slurry – 2 tablespoons nutritional yeast 1 cup of water 1 red bell pepper (stem & seeds removed) 2 tablespoons dulse flakes 1 clove garlic Pinch of salt Pinch of black pepper These are so delicious and flavorful that you’ll probably just want to eat them as is! You could also serve them up with a nice dollop of seed cheese. and maybe a sprinkle of minced red bell peppers on top. Perfect for eating on their own or dipping. simply mix your ground seeds with the rest of the ingredients. .

Score tortilla chip shapes into the spread mix and dehydrate until dry thoroughly on one side.82 Sunflower Flax Tortilla Chips This is my favorite tortilla chip recipe! 1 cup flax seeds ground in your coffee grinder 1 cup soaked sunflower seeds ½ teaspoon salt Toss everything but ¼ cup of the sunflower seeds in your food processor and process until the sunflower seeds have been ground smooth. thanks to the sunflower seeds. They totally rock for dipping in all sorts of stuff and are especially tasty in my favorite dip. Remove the blade of the processor and use a spatula to mix in the remaining ¼ cup of seeds (for texture and a neat look to the finished chips). the Salsa Non Queso! . Spread the chip mix onto your fruit leather (or Teflex trays) about ¼” thick. Once they’re done. Carefully remove the mix from the fruit leather or Teflex trays and continue drying the chips on the mesh sheets until crispy. allow to cool to room temperature and store in a sealed container in your fridge up to two weeks. These tasty crunchy chips have a slight thicker consistency than the flax crackers.

trans fat loaded junk. but toss the following flavors in the processor: 2 tablespoons nutritional yeast ½ teaspoon of turmeric for color ¼ . This tangy variation is awesome all on its own! Nacho Cheese Chips Use the Sunflower Flax Tortilla Chip recipe on the previous page. Remove the blade of the processor and use a spatula to mix in the remaining ¼ cup of seeds. when you can make your own healthy raw junk? . 1 cup flax seeds ground in your coffee grinder 1 cup soaked sunflower seeds ½ teaspoon salt ½ teaspoon onion granules ½ teaspoon garlic powder ¼ teaspoon black pepper 1 tablespoon dried dill Toss everything but ¼ cup of the sunflower seeds in your food processor and process until the sunflower seeds have been ground smooth.½ teaspoon cayenne pepper ¼ teaspoon paprika Cheezy. with just a few extra ingredients.83 Ranch style Tortilla Chips This is similar to the Sunflower Flax Tortilla Chip recipe. zesty and crunchy! Who needs the bagged.

but be sure to have plenty of dip on hand to cool them off! .¼ teaspoon of chipotle powder Wowsas! The chipotle really gives these chips a kick. so if you’re not big on spicy. go easy on it! If you are big on spicy then go ahead and load them up.84 Chipotle Chili Cheeze Chips Use the Sunflower Flax Tortilla Chip recipe. but toss the following additional goodies into the processor: 1 tablespoon nutritional yeast 1 tablespoon chili powder ⅛ .

Versatile. gotta love that! .½ teaspoon cayenne pepper Mix all the salsa ingredients together in a glass bowl and allow to marinate for about 20 minutes.85 Salsa Non Queso A ridiculously yummy dip that will make that cheese and salsa dip look bland in comparison! You will need 1 cup of the Mexican Seed Cheeze (pg. Put salsa and Mexican Seed Cheeze in a glass bowl and stir gently until just combined. chopped ½ cup of minced onion (red or Vidalia are my choices) Juice of 1 lemon ½ clove of garlic. plop a healthy dollop of this onto a romaine lettuce leaf and top off with chopped tomatoes and minced romaine or baby greens. simple and tasty. This awesome spicy cheezy dip is a perfect partner for the tortilla chips or any of the flax crackers that you’d like to dunk in it. 66) and the Zesty Salsa Zesty Salsa 1 large ripe tomato. Serve right away or store in the fridge for two days. minced 1 tablespoon minced fresh cilantro ¼ teaspoon salt ¼ teaspoon cumin ½ teaspoon black pepper ¼ . Veggies are also very fond of taking a dip in it! For a quick taco wrap.

86 Seed Mixes You can’t get easier than this for a tasty and crunchy raw munchy. Toss with – 3 tablespoons of agave or honey 2 tablespoons Nama Shoyu. almond. Simply take whatever mix of raw nuts and seeds you like and soak and dehydrate them until the excess water is gone (dry to the touch). and Sushi Seeds the seasonings adhere. and toss with a variety of seasonings and a lil’ oil or honey (or agave) to help Clockwise from Left: Honey mustard and Onion.2 cups of soaked and dehydrated nuts and seeds (pumpkin. or my own Faux Shoyu 1 tablespoon minced garlic ½ teaspoon minced fresh ginger (or ¼ teaspoon powdered ginger) ½ teaspoon black pepper . but remember to get creative. Teriyaki. Dehydrate until crunchified. Bragg’s. sunflower. work with what you’ve got. etc. Here are some combos I like. and try flavors that you know and love! Teriyaki mix 1 .

2 cups of soaked and dehydrated nuts and seeds 1 + ½ tablespoons of Bragg’s. Store in an airtight container in the fridge for up to two weeks. nama shoyu or my own Faux Shoyu 1 tablespoon dulse flakes ¼ . Store in an airtight container in the fridge for up to two weeks. Store in an airtight container in the fridge for up to two weeks.½ tablespoon wasabi powder (Depending on how spicy you like it!) Follow directions above in bold. This exotic snack mix will impress you and anyone else you share them with! Honey Mustard and Onion Mix 1 . Allow to marinate about 10 minutes and spread on fruit leather or Teflex trays and dehydrate until crunchy. Allow to marinate about 10 minutes and spread on fruit leather or Teflex sheets and dehydrate until crunchy. This can’t be healthy eating … or can it? Sushi Seeds 1 .87 Follow directions above in bold. Allow to marinate about 10 minutes and spread on fruit leather or Teflex trays and dehydrate until crunchy. One of my all time favorite flavor combinations! . MmmmmMmmmm! Traditional teriyaki flavor in a crunchy snack you can enjoy anytime.2 cups of soaked and dehydrated nuts and seeds 2 tablespoons honey 1 teaspoon ground mustard ¼ teaspoon turmeric ½ teaspoon salt ¼ teaspoon black pepper ¼ teaspoon onion granules or powder Follow directions above.

1 large head of organic kale.88 Kale Chips I didn’t invent these tasty chips. All this from a snack… see why I’m so geeked up about raw foods? If you want to get creative with these chips. and have an alkalizing effect on our body. Dehydrate until crispy and store extra in an airtight container in the fridge for maximum freshness. washed. Toss with and gently massage into the kale the following – 1 tablespoon extra virgin olive oil ½ teaspoon salt Take your massaged/seasoned kale pieces and spread them onto the mesh trays of your dehydrator. trans fat free. They should keep up to two weeks. they won’t survive munchies attacks for that long! These chips are actually mineral loaded. but trust me. and I’m not quite sure who the originator of them is. torn into approx. or you can go all out and make a spicy seed cheeze or my Ranch Dip and coat them with that for added flavor and crunch. but to them I give major kudos for such a ridiculously simple and undeniably tasty snack! You can’t talk of raw crunchy goodies without sharing this one. . 2”x2” pieces and ran through your salad spinner to remove excess water. your imagination is the limit! You can toss them with these same ingredients and add in whatever blends of herbs and spices you like.

or other small dried fruits can be a chewy addition to these crunchy bars. or ground flax seeds. sweet. Remove from the trays and cut into bars and then pop them back in and continue dehydrating until crunchy. . and spices such as cinnamon. Dehydrate for about 12 hours. Spread the mix onto the fruit leather trays or Teflex sheets of your dehydrator at about 1/2” thick. These will store in an airtight container in your fridge up to three weeks…if they don’t get munched first. or nutmeg. These are a great crunchy snack for watching TV. cranberries. satisfying and travel with ease for a raw snack that’ll replace any desire for other goodies when you’re on the go! 1 + ¼ cups soaked and dehydrated pumpkin seeds 1 + ¼ cups soaked and dehydrated sunflower seeds 5 tablespoons agave or honey 1 teaspoon salt Reserve ¾ cup of the seeds and coarsely grind the rest in your food processor. or sneaking into the movies or a restaurant! Experiment with mixing in other ingredients before dehydrating. Also raisins. Toss everything into a mixing bowl and stir until thoroughly coated. these bars are tasty. coconut flakes. and salty.89 Sweet and Salty Seed Bars Crunchy. or whatever you like. such as sesame seeds.

90 Dinner There are so many fun and savory options for making a raw dinner! And with no greasy. dinner time is going to be a LOT more enjoyable! Stirred. burnt up pots and pans to clean. Not Fried Veggies Rice Faux Shoyu Fajitas Rawdawg’s Fave Guacamole Sunflower Sour Cream Marinated Mushroom Wraps Sunflower Seed Cheeze Zucchini Pasta Ala Marinara Amanda’s Amazing Marinara Sauce Faux Parmesan Sprinkles Sunflower Seed Alfredo Sauce My Favorite Burger Southwestern Burgers with Chipotle Ranch Zucchini Onion Bread Raw Ketchup Raw Mustard Turkish Style Cauliflower Patties Page 92 Page 93 Page 93 Page 94 Page 95 Page 96 Page 97 Page 98 Page 99 Page 99 Page 100 Page 101 Page 102 Page 103 Page 104 Page 105 Page 105 Page 106 .

91 Cilantro Lime Dipping Sauce Page 107 Curried Mushroom Salad Vision Boosting Burrito Simple Salsa Super Easy Raw Tacos Buffalo Veggie Platter Simple BBQ Portabella Burger Stuffed Peppers Rawfried Beans “Buttery” Green Beans Salads Simple. Yet Amazing Dressing Creamy Teriyaki Dressing Amanda’s Herbal Dressing Creamy Basil Vinaigrette Page 108 Page 109 Page 110 Page 111 Page 112 Page 113 Page 115 Page 117 Page 118 Page 119 Page 121 Page 121 Page 122 Page 123 .

Not Fried Veggies This is super quick and easy to prepare. Not Fried Veggies with Sesame Seeds The marinade – ⅓ cup Bragg’s liquid aminos. you just sit your veggies in a bowl and let the marinade do the “cooking” for you! The Veggies – 1 head’s worth of broccoli florets. and rather than slaving over a hot wok. raw honey or date syrup 1 + ½ tablespoons brown rice vinegar ¼” clove of garlic. lid it up and shake it like a Polaroid picture! Place all your veggies in a large (preferably glass) bowl and pour on your marinade. or loosely cover with a lid . sliced into about 1/4” thick pieces 2 large portabella mushrooms. Cover the bowl with a clean kitchen towel. sliced thinly 4 scallions sliced thinly Stirred. sliced thinly ½ red bell pepper. or my own Faux Shoyu ⅓ cup of fresh squeezed orange juice 4 + ½ tablespoons agave nectar.92 Stirred. minced very fine ⅛ teaspoon cayenne pepper powder ¼ teaspoon black pepper Mix all the marinade ingredients together in a drinking glass or small bowl. nama shoyu. To do this super easy you can put it in a small mason jar.

Rice Fresh pumpkin or turnip without skin and cut into 2” chunks A lil’ splash of either hemp or cold pressed olive oil (optional) Salt to taste Pulse pumpkin or turnip chunks in the food processor while constantly scraping down the sides to ensure even blade contact. Faux Shoyu This simple and inexpensive replacement for Bragg’s liquid aminos or nama shoyu can be whipped up in seconds! ¾ cup of water 1 medium sized portabella mushroom cap 1-2 teaspoons salt . To make this a more substantial dish you can serve it over a bed of pumpkin or turnip rice. in your fridge. You can warm it up in your dehydrator or your stove top on the lowest setting.93 and allow it to set on your kitchen counter for up to two hours. The dish will keep in your fridge for about 4 days. Stop when it starts to resemble rice-sized bits. monitoring the temp with a candy thermometer. Add salt and oil and toss. covered with a lid or cling wrap. it’s ready to serve. stirring once or twice in between. If you’re going somewhere and are worried about leaving it out too long you can set the bowl. Once the veggies begin to feel tender.

94 Blend everything in your blender until mushrooms are liquefied. Cut these strips into about1-2” pieces. orange or yellow. pinch of cayenne or chipotle powder . cores and seeds and slice into thin strips approximately 1-2” long. peeled zucchini and then peeled into thin strips with a veggie peeler. Fajitas Yes you can make a delicious fajita without busting out the frying pan! Fajitas with Rory's Fave Guacamole Veggies – 3 bell peppers preferably red. Can store in the fridge in a sealed container for about 2 days. remove the tops. and use immediately for an assortment of recipes. Cut them in half. 1 lg. ¼ of a red onion sliced into thin strips as well Marinade – In a large (preferably non-reactive) bowl place your veggies and toss them with the following: juice of 1 lemon 2 tablespoons of minced fresh cilantro 2 tablespoons chili powder 1 teaspoon cumin powder 1 + ½ tablespoons oregano 1 + ½ teaspoons salt pinch of onion powder sm.

or served in hollowed out tomato halves and sprinkled with minced fresh cilantro and a dash of cayenne! Great …now I’m drooling! . Guacamole goes great with these. It turns out that most cravings for cooked foods can be satisfied with good raw fats. This delicious mix can be served either rolled in collards or wrapped in romaine leaves for a 100% raw dish. 2 ripe avocados 1 lg.95 Simply stir everything until well coated and allow to soften. raw fajitas. you can also eat them in traditional tortillas as I had done when I first started. which avocados just happen to be full of. veggie slices. For those still transitioning to raw. This stuff is awesome on flax crackers. Dice the tomato and drain off the excess tomato liquid before adding to mashed avocado. or just adding more raw into your diet. so I’ll give you my favorite guacamole recipe! Rawdawg’s Fave Guacamole I love guacamole and it was seriously helpful to me in my transition to a high raw diet for fighting off cravings. Add all the remaining ingredients and stir well. ripe red tomato 2 tablespoons minced red onion ½ teaspoon fresh minced garlic Juice of 1 lemon 2 tablespoons of minced fresh cilantro 1 teaspoon of salt ¼ teaspoon cumin powder ½ teaspoon black pepper ⅛ -¼ teaspoon cayenne or chipotle powder 2 teaspoons of nutritional yeast flakes (optional) Peel and pit the avocados and mush them up with a potato masher.

This will keep in the fridge about 3-4 days. tacos and burritos.96 Sunflower Sour Cream This is a super easy.½ cup water (depending on how thick you like it) Juice of ½ a lemon ½ teaspoon salt 1 teaspoon of agave or 1 date (balances out the tang of the lemon juice) Blend the all the ingredients until creamy in your blender. ¾ cup soaked sunflower seeds ¼ . dairy free topping for fajitas. This stuff rocks! Plain and simple goodness. . Also good drizzled over a bowl of raw soup.

allowed to dry on paper towels. and sliced in half down the middle and furthermore into about ¼” thick slices.97 Marinated mushroom wraps with a simple seed cheeze This recipe is a two-parter. washed. but is as simple to prepare as it is delicious to eat! Marinated Mushrooms 2 lg. loosely cover and allow to soften. Juice of ½ an orange ¼ teaspoon of fresh minced garlic 2 tablespoons Bragg’s liquid aminos. or my own Faux Shoyu ¼ teaspoon black pepper Dash of onion powder Sprinkle of Italian seasonings Combine all the above in a non reactive bowl. portabella mushroom caps. nama shoyu. let’s make some cheeze! . While it’s doing its thing.

Juice of ½ a lemon Approx ¼ cup of water 1 + ½ teaspoons salt ¼ clove of garlic Blend all this in either a high power blender or a food processor until it’s creamy and spreadable. soaked about 2-3 hours. This simple cheeze is great as a dip for veggies.98 Sunflower Seed Cheeze 1 cup of sunflower seeds. great plopped on a salad. or as the perfect munchie meal with a movie! . and pile on some marinated mushrooms. and can be easily tweaked with the addition of some spices to make it Italian. Enjoy this savory treat for lunch. and maybe a sprinkling of black pepper. or even spicy. a rich addition to your raw veggie wraps. a lil’ sliced onion. Top off with diced tomato. Now to wrap up our wraps! Simply spread some of your yummy seed cheeze onto either a collard or romaine leaf. dinner. rinsed and drained. herbed.

Perfect when you’re in the mood for pasta! 2 lg. yet delicious dish. and allow to sit a while as you prepare the sauce. it’s also a good pizza sauce! 2 lg. stack up your zucchini peels about 3-4 layers high on your cutting board and cut them into strips lengthwise. Zucchini Pasta with the Amazing Marinara Sauce and Faux Parmesan Sprinkles Zucchini Pasta with Sunflower Seed Alfredo Sauce and Faux Parmesan Sprinkles Amanda’s Amazing Marinara Sauce Amanda came up with this delicious pasta sauce. For thinner noodles without a spiralizer. Next. toss them well. teaspoons honey (or date syrup) ½ cup of coarsely chopped sun dried tomatoes Dash of cayenne pepper . take your noodles and place them in a non reactive bowl and sprinkle with a lil’ salt.99 Zucchini Pasta Ala Marinara A simple. red-ripe tomatoes 1 clove of garlic 2 tablespoons minced red onion 1 teaspoon salt 2 heaping tablespoons of your favorite Italian seasonings 2 sm. zucchini peeled and either spiralized for spaghetti or peeled into large fettuccini type noodles with a veggie peeler.

hemp.100 This is too easy… No slaving over a hot stove for that perfect tomato sauce. For an extra fancy touch you can warm your serving plates before dishing it out. simply run your dishes under hot water and towel them off. but not obliterate them. Or put them in your oven on low heat until warm. Place a generous pile of noodles on your serving plate and top off with some marinara. just grab your blender! Blend everything except the sun dried tomatoes and Italian seasonings. you could also serve with mushrooms that have been marinating in Italian seasonings. add the remaining bit and blend again (if using a high speed blender you could just toss it in all at once). . or flax oil. This nifty trick is used by raw restaurateurs to give that illusion of a cooked dish. Now for those zucchini noodles (recipe above). Add ½ the sun dried tomatoes and blend thoroughly. Faux Parmesan Sprinkles Adds that cheesy goodness to top off any pasta dish or your favorite salad. salt and oil of your choice. This sauce tastes best served at room temperature. For a meaty touch. or slightly warmed using either you’re dehydrator or the stove top on a super low temperature and monitor carefully. Drain away the liquid that the salt drew from zucchini and toss the noodles with a bit of Italian seasonings. Now toss in your seasonings and give it one last quick blend to mix in. ½ cup of soaked and dehydrated sunflower seeds 2 tablespoons nutritional yeast ¼ teaspoon salt Grind all the above in your coffee grinder and it’s done! Store in an air tight container in your fridge and it should keep at least two weeks. and either a good cold pressed olive. but not hot.

or more garlic to make it spicier. chop up a handful of baby spinach leaves and mix them in for a Creamy Spinach Alfredo. . creamy and tasty! You can amp up the cheesy flavor with a teaspoon of nutritional yeast. Or.101 Sunflower Seed Alfredo Sauce This creamy sunflower seed based Alfredo is so yummy. if you want to get really creative. Don’t forget to play with your food! This Alfredo sauce and all its variations make good salad dressings or wrap condiments as well. red pepper flakes.½ cup water (depending on how thick you want it) Juice of 1 lemon 1-2 cloves of garlic ½ teaspoon salt ½ teaspoon black pepper Simple. Blend in a few sun dried tomatoes for a Sun Dried Tomato Alfredo. And feel free to mix in extra ground black pepper. you won’t miss the original version! ¾ cup soaked sunflower seeds ¼ .

1 cup soaked walnuts 1 cup soaked and dehydrated sunflower seeds ½ cup of minced mushrooms ¼ cup of water Pinch of salt 2 tablespoons Bragg’s. you can freeze them for longer storage. This should probably take about 4-5 hours. Hand stir in the minced mushrooms to add texture. Serve warm out of the dehydrator and store extras in the fridge for about 4 days. nama shoyu or my Faux Shoyu ½ teaspoon black pepper ⅛ teaspoon paprika 2 tablespoons of minced red onion ¼ clove of minced garlic Toss garlic and onion in your food processor and give them a quick whirl. Alternately.102 My Favorite Burger This savory burger was a welcome replacement for the burgers of my past diets! To me. Form into patties about 1/2” thick and dehydrate on the mesh trays until crunchy on the outside and chewy on the inside. My favorite burger with raw ketchup and raw mustard on Zucchini Onion Bread . This makes about ten 3 inch patties. Then add everything but the minced mushrooms to the processor and grind thoroughly. it tastes better than both traditional or vegan burger patties.

Next. sprinkle in an additional ¼ tsp of cayenne pepper When done processing. Southwestern Burgers with Chipotle Ranch A spicy twist on a couple of my recipes. hand stir in: 1 finely diced jalapeño minced mushrooms from the “My Favorite Burger” recipe Now prepare as directed in the original recipe. stack on some sliced tomatoes and onions and shredded lettuce and cover with another slice or leaf. put a generous dollop of the chipotle ranch on top. and when combined they create something you’d only expect to experience at one of those trendy restaurant establishments! Take the ingredients from the “My Favorite Burger” recipe. I’m drooling just writing this! . or shredded lettuce. take or make ½ a batch of the Sunflower Seed Ranch and stir in: ¼ to ½ teaspoon of chipotle chili powder Simple huh? Wait’ll you taste the difference! Place a burger on either a slice of dehydrated bread or romaine lettuce.103 These “meaty” bad boys are awesome between slices of raw bread or romaine lettuce leaves with sliced tomatoes and onions. mixed baby salad greens. and process with the following: 1 tablespoon chili powder If you’re feeling tough. and a raw ketchup and/or mustard. except the minced mushroom.

You want the bread to be dry. Toss in the following: 1 + ½ cups of flax seeds ground in your coffee grinder 1 + ½ cups sunflower seeds ground in your coffee grinder Stir until thoroughly combined with a spatula and allow it to thicken up for several minutes. go ahead and whip up a large batch so you can have it on hand whenever you have a sandwich craving! . marinated mushrooms. or until ready to be peeled from the sheets. Flip them and continue drying for another 4 . seed cheeze. or tomato sandwich with any of the dressing recipes in this book. but not crunchy. Spread this mix onto the fruit leather (or Teflex sheets) of your dehydrator about 1/4 inch thick and score into squares or triangular bread shapes with the edge of the spatula. allow to cool and break or cut along your score lines. Dehydrate for 6 -10 hours. It can be stored in an air tight container in your fridge for up to two weeks. The oil in the recipe (as in all raw bread recipes) is to keep the finished bread pliable like nice flat bread. This savory flat bread is great for either of the burgers. the “tuna” salad. Once it’s done.8 hours. one month in the freezer.104 Zucchini Onion Bread Now that you’ve got your burgers you need a good bread to serve them on! 3 cups chopped zucchini 2 peeled and quartered sweet onions 3 tablespoons of olive oil 1 tablespoon salt Puree these in your food processor and then pour into a mixing bowl. Because it keeps so long.

use it as the base of a salad dressing or a raw tomato soup. Raw Mustard Simply make half of the recipe for Honey Mustard Sauce. This tangy raw ketchup is great on the burgers and as a veggie dip. If you have extra and are not sure what to do with it. but omit the honey! Who says raw food is hard? .105 Raw Ketchup Yes you can have ketchup! 1 medium tomato 3-4 sun dried tomatoes 2 tablespoons apple cider vinegar 1 date (or 1 tablespoon honey or agave) ¼ teaspoon salt Pinch of cayenne pepper Simply blend until smooth and store in a sealed container for up to 3 days in the fridge.

broken into florets 1 cup soaked sunflower seeds ¼ cup of ground flax seeds 1 teaspoon salt 2 tablespoons paprika ½ teaspoon black pepper ½ teaspoon turmeric Pinch of cayenne Grind everything in the food processor until thoroughly ground. . then hand mix in: 6 green onions sliced into thin rounds Form the mix into patties and dehydrate until crunchy on the outside and chewy on the inside.106 Turkish Style Cauliflower Patties I used to live next to this awesome lil’ Turkish restaurant back in the day and thinking about all the yummy stuff I would pick up there inspired me to concoct these spicy patties! Turkish Style Cauliflower Patties with Cilantro Lime Dipping Sauce and lime 1 head cauliflower. Definitely try them with my Cilantro Lime Dipping Sauce (inspired by a yogurt based version I made back when I was into cooking vegetarian). These are awesome atop a salad. on a leaf wrap or in between two slices of raw bread.

as well as an awesome veggie dip! . juice and salt until creamy. Then toss in the cayenne. and cilantro and blend until just mixed in. creamy. and spicy! Makes a great condiment for the Turkish Style Cauliflower Patties. Tangy.½ teaspoon cayenne pepper Blend the seeds.107 Cilantro Lime Dipping Sauce ¾ cup of soaked sunflower seeds ¼ cup water Juice of 1 lime 2 tablespoons of minced fresh cilantro ¼ teaspoon salt ½ teaspoon turmeric ¼ . turmeric. water.

splash fresh squeezed lime juice. drizzle on the remaining marinade.108 Curried Mushroom Salad on a bed of Arugula Curried Mushroom Salad The marinated mushrooms in this dish are tasty and meaty (it was actually inspired by a curried shrimp salad I used to make as a teenager). sprinkle on a lil’ additional hemp or olive oil. A great salad for those switching to a diet lower on the food chain! ½ pound of sliced mushrooms (I prefer either baby portabellas or white caps) 1 + ½ teaspoons of curry powder 1 tablespoon hemp or olive oil Pinch of salt Toss all these together and allow to marinate in a glass bowl for at least 20 minutes. and add a lil’ dash of black pepper and you got one heck of a salad! . Serve over a bed of mixed greens.

this allows the spices to fully penetrate the mix. Then. allow to sit for about 20 minutes before serving. For best flavor. mix: ½ .rawfu. to give it a lil’ added flavor and texture. then toss in the following: 2 teaspoons paprika 2 teaspoons cumin 2 teaspoons onion granules 1 teaspoon oregano ⅛ to ¼ teaspoon cayenne pepper (depending your heat preference) Blend until just mixed in.com www.com An awesome online community for people who’re just getting started or already lovin’ the raw foods lifestyle! They not only taste good.109 Vision Boosting Burrito I concocted these zesty raw vegan burritos for Ocular Health Week on RawFu. but they utilize ingredients that help your eyesight! ¾ cup soaked pumpkin seeds ¾ cup soaked sunflower seeds ¾ cup water Juice of ½ a lemon ½ clove garlic 1 teaspoon salt Blend until smooth in your blender or food processor.¾ cup chopped mushrooms 1-2 tablespoons of chili powder Vision Boosting Burrito with Simple Salsa .

allow the flavor to absorb in for about a half hour. Now to assemble you can either roll this mix up in a collard leaf for a traditional burrito look. Now for a simple salsa to compliment this zesty filling… Simple Salsa 1 tomato (diced) 2 tablespoons minced onion Juice of ½ a lemon ¼ clove garlic Pinch of salt Pinch of cayenne Mix everything together in a glass bowl and allow to marinate for 10 -15 minutes before serving. such as minced onions or diced zucchini. or serve in a romaine leaf wrap.110 Toss in a bowl and stir. Awesome hearty meal when you’re in the mood for Mexican food! . Gently stir these seasoned mushroom chunks into the filling and it’s done! If you’re looking to lower the raw fat content of this dish you could bulk it up with more of these seasoned mushroom chunks or season some other diced veggies along with them.

you could stir in a handful of soaked walnuts that you’ve ground in the food processor. or to taste) and mix it in. Serve on romaine lettuce leaves with toppings of your choice. Sprinkle in some taco seasoning (about 1-2 tablespoons. My favorite toppings for these mama-jamas are a Simple Salsa. look for one without wheat) Simply scoop the avocado flesh into a bowl and mash it up as Super Easy Raw Tacos with Zesty Salsa you would for making guacamole. Told you they were ridiculously easy! You can amp up the spiciness with a lil’ cayenne or chipotle powder if you like. . and a squirt of lime juice. some mixed baby greens. diced onions. and if you want to give it more texture.111 Super Easy Raw Tacos A ridiculously easy raw taco! 1-2 ripe avocados Taco seasoning (Preferably organic.

broken into florets 2 large carrots cut into chips Toss these with the following tangy marinade: 2 tablespoons hemp or olive oil 2 teaspoon honey or agave 3 teaspoon paprika 4 tablespoons lemon juice Now either allow to marinade at room temp for about 30 minutes before serving. broken into florets ½ a head of broccoli. or pop in your dehydrator for about an hour to soften and warm them up.112 Buffalo Veggie Platter One thing I’ve missed after going vegetarian was buffalo wings! There are plenty of vegan and vegetarian replacements. chipotle powder. but now that I’ve gone raw. curry powder. extra honey. I had to invent my own! ½ a head of cauliflower. extra cayenne. minced garlic. Don’t be afraid to tweak the marinade…think of all the combos you can do! Try blending to this mix any of the following: chili powder. taco seasonings. or whatever floats your boat! Serve this zesty dinner or snack with some celery sticks and a lil’ dipping bowl of my Sunflower Seed Ranch and you got an awesome alternative to wings! This is sure to impress even your non raw friends! ½ teaspoon cayenne ½ teaspoon salt ¼ teaspoon black pepper .

Don’t be afraid of having extras as they’ll keep in the fridge for up to 2 days after making.113 Simple BBQ Portabella Burger This is one of those really quick and easy savory dinners that’ll hit the spot when you need it most! 4-8 medium to large sized portabella mushroom caps (depending on how big you like your burgers and how many you’re serving). BBQ marinade: ½ cup tomato 3 sun dried tomatoes 2-3 dates or 1 tablespoon honey ¼ clove of garlic ½ teaspoon ground mustard 1 tablespoon chili powder .

except the mushrooms. with some sliced tomato and onion. in your blender until it’s smooth.114 ½ teaspoon paprika ½ teaspoon onion powder ½ teaspoon salt ¼ teaspoon cayenne pepper (feel free to amp this up!) Pinch black pepper Blend this mixture. Either way they’re great! These burgers are crazy yummy! Serve them up on either raw bread or between romaine leafs. or place them on the fruit leather trays or Teflex sheets in your dehydrator and warm them for about 30 minutes. but it helps them to absorb the marinade. . and maybe some ranch dressing. Slather the mushroom caps with the marinade and either allow them to marinade in a dish for 30 minutes. a sprinkle of black pepper. They don’t need to be super dry. Rinse your portabella mushroom caps clean and allow to dry on paper towels or a colander.

yellow. they taste just as good as the original! In fact. or other ripe bell pepper (green ones are okay. but the ripe red ones are best). If using an Excalibur. Cut the peppers along the naturally occurring grooves lengthwise so they form shallow boats. Stuffing – Toss these ingredients in a large mixing bowl: . you can do raw stuffed peppers.115 Stuffed Peppers Yep. you can cut the peppers in half lengthwise as you can remove some of the trays and give them more head-room. I like them better because the peppers retain more flavor when done up raw style! 5 lg red. These shallow pepper boats fit perfectly in the round dehydrators. and believe it or not.

Then food process the following ingredients until smooth: 2-3 medium zucchinis 2 teaspoons salt ⅓ cup soaked sun dried tomatoes 1 teaspoon black pepper 1 teaspoon garlic powder 1 + ½ teaspoons oregano 1-2 teaspoons fresh minced parsley ¼ teaspoon cayenne pepper Plop this mix in with the previous ingredients and stir well. . Scoop the mix into your pepper boats or halves and pop in the dehydrator for about 4-5 hours.116 2 diced roma tomatoes 4 lg portabella caps (diced) 2 lg carrots minced (or processed into tiny bits) ½ cup minced red onion ¾ cup peas. Awesome hearty dinner! Serve warm out of the dehydrator with a side salad or all on their own! The stuffing mix also tastes great in dehydrated mushroom caps and Anaheim peppers. fresh or frozen Set this aside for later. Leftovers can be stored in the fridge for up to 4 days.

or try a scoop on a bed of mixed greens with a topping of salsa and drizzle of the sunflower sour cream for one heck of a taco salad! Don’t forget to serve with a side of lime wedges! . allow the mix to sit for about 10 -15 minutes. This stuff makes an awesome filling for raw burritos or tacos. a lot of Mexican food! But hey. then add the following ingredients and blend until just combined: ½ teaspoon cumin 1 + ½ teaspoons paprika ½ teaspoon chili powder ¼ . an awesome dip for any of the tortilla chip recipes. I know.½ teaspoon cayenne (depending on how spicy you like it!) ½ clove garlic ½ teaspoon onion granules For best taste.117 Rawfried Beans I know. I gotta make what I love! This tasty refried bean replacement is an awesome addition to many dishes! 1 cup soaked sunflower seeds 1+ ½ cups avocado flesh 2-3 sun dried tomatoes Juice of ½ a lemon 1 tablespoon apple cider vinegar 1 teaspoon salt Blend all the above ingredients until smooth in blender or food processor until smooth. or almost smooth.

our when your out and about. Then sprinkle on the seasonings and toss to coat. You could even add chili powder in the mix to give them a boost.118 “Buttery” Green Beans This savory side dish also makes an awesome snack for enjoying while relaxing at home. and then dip them in the Sunflower Ranch Dip! They also make a great snack all on their own to enjoy whenever. . drizzle with the oil and mix with your hands until they’re evenly lightly coated. it’s all to taste. It also makes a great alternative to French fries! This recipe is so simple that you don’t even need to worry about amounts. especially great stand in for fries to go with the burgers. and tasting is the best part of food prep if you ask me! Fresh green beans A drizzle of hemp or olive oil (just enough to make the following ingredients stick) Nutritional yeast Salt Black pepper (optional) Simply toss your green beans in a mixing bowl. Start out on the light side with the flavorings and add more till it suits you just right! They’re now ready to enjoy! They make an amazing side dish for many of the dinners.

119

Salad
Many people have an aversion to salad, as I did when I first began my transition to raw foods. I would scoff when I heard people talk of how they craved them. I never pictured myself longing for, let alone thoroughly enjoying, salad. I can attribute this lack of affection for salad to a couple of things. 1. All the lame, translucent iceberg concoctions, with cardboard tomatoes that they dish out at many restaurants. That’ll turn anyone off salad! 2. Our bodies (sadly) aren’t used to (or prepared for) properly digesting greens! Luckily both of these situations are easy to remedy! Let’s start with number 2. Greens are an important source of minerals, chlorophyll, fiber, and alkalizing nutrients, but they require hydrochloric acid to be properly digested. After years of eating a lot of cooked foods and lil’ greenage our bodies slow down or have impaired production of this important digestive element. So it makes perfect sense that our body doesn’t long for salads because it knows it can’t properly break them down! One way to fix this mess is to begin adding green smoothies to your diet. I say, start off with a mild green such as baby spinach and add a handful to your fruit smoothies. After a week or two of this you can up the amounts and even try other greens such as kale, dandelion, or mixed salad greens. This allows your body to easily adjust to the digestion of greens by providing a lil’ at a time and

120 offering them to your stomach in an easy, pre-broken down smoothie. After a month of doing green smoothies I was actually craving salads and found myself eating the greens out of the colander before I could even get them in the blender! For more in-depth and well researched info on greens and green smoothies, I strongly recommend picking up a copy of Victoria Boutenko’s Green for Life. Victoria’s work with greens is eye opening, and it helped me reap the many benefits of a properly balanced and mineral loaded raw diet! Citrus to the rescue! An instinctual thing happened when I began eating more salad. I craved oranges. I’m not an orange loving person in general. I enjoy them in my smoothies and occasionally I’ll eat one, but once I started eating salad regularly I was putting away 3 - 4 of them a day! I thought it was just an odd craving, but it turns out my body may have been looking for help in assimilating the greens. The citric acids in orange juice can actually break down the fibers found in greens. So you may want to try eating an orange or other citrus fruit before or after your salad, and/or a citrus juice infused salad dressing can also impart such benefits. The number 1 reason for my lack of affection for salads (only having experience with lame iceberg lettuce salads) was easily fixed by making my own salads. When you do it yourself you get to be the quality control expert! Pick the best looking greens from your local grocery store or farmers market. Don’t skimp on the tomatoes! Get the good looking ones and then start searching for other salad goodies: Red bell peppers, green or red apples, fresh carrots, radish, and whatever catches your eye! One of the really cool things about salads (besides their ridiculous amount of healthy elements) is that making them couldn’t be more straightforward. Once you get to love them, whipping up one for dinner is a breeze! Wash your greens in a colander under cold running water (preferably from a countertop water filter). Run your greens through a salad spinner; this not only keeps that excess water

121 from diluting your salad dressing (another thing that grossed me out about salad back in the day), but increases your salads life in the fridge. Now toss the ingredients together in a large bowl to evenly distribute the goodies, and serve up a plate of it! I like to prepare enough salad to fill a large bowl with a snap on lid and store the leftovers for the next day’s lunch or dinner. Just keep the salad dressing in a separate container so that it doesn’t wilt your greens in storage.

Simple, Yet Amazing Dressing
½ cup of lemon juice 3 tablespoons agave or honey 2 cloves of minced garlic ¼ teaspoon salt ½ teaspoon black pepper This seemingly uncomplicated dressing has a tangy sophisticated flavor, sure to impress you and anyone else sharing your salad! Pop everything in a glass mason jar (or other container) and shake to stir. Allow to infuse for about 10 minutes for best flavor. Can be kept in the fridge up to 3 days.

Creamy Teriyaki
¼ cup water 4 tablespoons tahini 1 + ½ tablespoons honey or agave 1 + ½ tablespoons Bragg’s, nama shoyu or my own Faux Shoyu 1 teaspoon fresh minced ginger (or ½ teaspoon ginger powder) 1 tablespoon hemp or olive oil ¼ clove garlic ¼ teaspoon black pepper Pinch cayenne pepper Blend in your blender until smooth and store in your fridge up to 3 days. This creamy dressing will give your salad a nice Asian flare. Also a great dip for veggies.

nama shoyu or Faux Shoyu 1 tablespoon apple cider vinegar ½ teaspoon honey 2 tablespoons herbal seasonings blend (such as Herbamare or Spike. Try some mushrooms marinated for a few hours in the fridge. This dressing speaks for itself! An intense herbal vinegary taste slightly mellowed by the honey and hemp oil. or flax) Juice of ½ a lemon 2 tablespoons Bragg’s. If you can’t find these you can substitute 2 tablespoons of your own favorite dried herbs) 1 teaspoon garlic powder 1 teaspoon onion powder ¼ teaspoon salt ¼ teaspoon black pepper Place all ingredients in a jar or other sealed container and shake it up. It makes an awesome vegetable marinade as well. they’ll make and awesome salad or wrap addition. . or a tasty snack on their own. This dressing will keep in the fridge for up to 3 days.122 Amanda’s Herbal Dressing ½ cup water ¼ cup hemp oil (or olive.

almond butter.123 Creamy Basil Vinaigrette ¾ cup soaked sunflower seeds ¾ cup water ¼ cup olive oil (or hemp or flax) 1 + ½ tablespoons apple cider vinegar Juice of 1 lemon ½ teaspoon salt Blend the above until smooth and creamy then toss in the following flavorings: 1 + ½ tablespoons dried basil 1 teaspoon dried rosemary ½ teaspoon mustard powder Blend until these are just mixed in. Get creative and have fun with it! ½ teaspoon salt ¼ teaspoon black pepper . This dressing will keep in the fridge up to 3 days. flax. tahini. and or hemp. olive. Sunflower Seed Ranch. along with the Honey Mustard Sauce. citrus juice) with some sweet (honey. should be a great start for you to go on! When concocting your own salad dressings you can’t go wrong if you mix some sour (vinegar. or coconut oil) then taste and add any spices you think would work well with your blend. This tangy dressing is one of those that actually leaves you looking forward to a plate of salad! It’s a great veggie marinade as well. agave. These dressings. date syrup) and a lil’ creamy or oily (blended seeds. and the Mexican Seed Cheeze.

and cacao nibs The Mayan Special Pop Page 135 .124 Desserts Guiltless Pleasures. otherwise known as raw desserts! The best thing is that these tasty treats have no dairy. refined sugars. So they’re a lot friendlier on your health and waist line than their cooked counterparts! Sunflower Seed Crème Parfait Strawberry Pie Other Fruit Pies Fig Walnut Brownies Rawdawg’s Raw Version of Nutella Raw Tahini Chocolaty Banana Bon-Bons Page 126 Page 128 Page 129 Page 130 Page 131 Page 131 Page 132 Raw Creamy Chocolate Page 133 Pops Creamy Vanilla Pop Dreamsicle Pop Peaches and Cream Pop Coconut Cream Pop Pina Colada Pop Deep Blue Pop Page 134 Page 134 Page 134 Page 134 Page 134 Page 135 Banana Ice cream with strawberries. hydrogenated oils. kiwi. trans fats. or cooked starches.

125 Creamy Vanilla Tahini Pie Tahini Torte with a Cacao Coconut Crust Lemon Cookies Chocolate Ganache Banana Ice Cream Candied Walnuts Date Syrup Green Vanilla Pudding Chocolaty Chia Seed Pudding Sorbet Page 136 Page 137 Page 138 Page 139 Page 140 Page 141 Page 142 Page 143 Page 143 Page 144 .

) Juice of 1 lemon 6 pitted dates The seeds of ¼ of a vanilla bean pod (or 1 teaspoon vanilla extract.) ¼ cup of honey or 3 tablespoons agave (I find agave to be more pronounced in this dish than the honey. I recommend an alcohol free extract for raw desserts because you won’t be cooking off the alcohol as in traditional cooked sweets) . so I recommend starting off with 3 tablespoons and taste to see if you need more. it also helps protect the enzymes from the heat produced by the blender blades during long periods of blending. familiar and versatile.126 Sunflower Seed Crème Parfait This creamy parfait is satisfying. Not to mention it’s as much fun to make as it is to eat! 1 cup soaked sunflower seeds ½ cup ice water (this is a neat trick for blending up things that you want to serve chilled.

and you can alter the crème as well. and so on and so on until your glasses are full. Pile a layer of fruit at the bottom of the glass.127 Blend all the above ingredients until creamy in your blender or food processor. blueberries. and maybe some of the Candied Walnuts that I’m going to show you how to make in the next recipe. This recipe can be tweaked a million different ways. as you can use any combination of fruits you like. such as sliced strawberries. You can set it in a sealed container in your fridge for about 20-30 minutes to allow it to thicken up. and another layer of fruit. You’ll need parfait cups or clear glasses and an assortment of your favorite fruits. Now to make the parfait. and blackberries. then a layer of parfait. or remove half of the blended batch and add fruit to the remaining mix in the blender so you have two different colors/flavors to pimp out your parfait with! . Toss a handful of fruit into the crème mix before blending.

you’re actually getting more for your money because you can do so much with the leftover pulp!) 1 + ½ cups raisins Pinch of salt Grind these ingredients in your food processor until thoroughly combined. When you make almond mylk. Lightly coat a spring form pan with coconut oil. Filling: 1 + ½ cups chopped red apple 1 + ½ cups fresh strawberries ½ cup of dates 1 tablespoon psyllium husk powder Blend or food process these ingredients until smooth. making a rim around the inside about 1 + 1/2 “high. especially when topped off with some Banana Ice Cream! Crust: 1 cup of almond pulp (leftover from making Almond Mylk. Then press the crust evenly into the spring form pan.128 Strawberry Pie Freakin’ yummy. Then toss in a large mixing bowl with: 3 cups of chopped fresh strawberries .

This preseparation will help keep your pie in perfect shape when the pan is disassembled. you know how to make peach. When removing your chilled and set pie. you can simply add a lil’ more psyllium powder to the blended mixture. but also is good for adding a lil’ extra colon cleansing power to your smoothies or stirred in juices! You can often find it in your grocery store’s vitamin and supplement section or healthy foods section. This pie is so good for you that you can have it for breakfast! Psyllium husk powder is a fiber supplement made from the ground husks of the common plantain seed. take a small paring knife or butter knife and run it along between the crust rim and the inside of the pan. Cover the spring form pan with cling wrap and set in the fridge for about an hour to firm. Then spread this mixture evenly into the pie crust. It’s also sold at most health food stores. Easy! . It’s an awesome tool to use. mango.129 Hand mix until thoroughly combined. blueberry. Wasn’t that freakin’ easy compared to baking!? Enjoy this sweet and tangy pie with a dollop of Banana Ice Cream. not only for thickening desert recipes such as puddings or pie fillings. you can use the same recipe and simply substitute the fruit. If using softer or wetter fruits. apple. Other Fruit Pies Now that you know how to make a strawberry pie. or mix up a couple or more different kinds of fruit for your own flavor combinations. pineapple or just about any fruit pie! As long as the fruit has a similar consistency.

You can leave it a bit chunky if you like. cacao powder or shredded coconut. roll into lil’ brownie balls and they’re done! But. delicious. These will keep in your fridge for up to a week (longer in your freezer) and make great snacks when you have a chocolate craving. and are a lot faster from start to finish than cooked brownies! Here’s what you’ll need: 1 cup of dried figs cut in half and soaked for about 30 minutes to soften 2 cups of walnuts (soaked) 4 tablespoons honey or agave 4 tablespoons raw cacao powder Seeds of a 1” pod of vanilla bean (or ¼ teaspoon of alcohol free vanilla extract) Pinch of salt Process all ingredients in your food processor until thoroughly ground. They travel great too. A few of these lil’ guys and a glass of almond mylk and I’m good to go! Another way to pimp them out is to roll them in ground nuts. if you have a dehydrator you can pop them in there on the mesh trays for a few hours to firm them up and warm them through. which can help prevent you from choosing less healthy sweet options when you’re out and about! . Next.130 Fig Walnut Brownies These are simple.

and makes a great dip for bananas and other fruits.131 Rawdawg’s Raw Version of Nutella This chocolaty. This mix will keep about 4 days in the fridge. buttery spread tastes similar to its inspiration. just throw a couple tablespoons per cup of water in your blender with a lil’ sweetener and give it a quick blend. It also makes a quick nut mylk. but is so much healthier! 1 cup raw tahini (my recipe for tahini to follow. but I love the peanut butter taste of tahini) ⅓ cup of raw honey or agave 2-3 tablespoons cacao powder (depending on how chocolaty you like it) Seeds of a 1” piece of vanilla bean pod (or ½ teaspoon vanilla extract) Pinch of salt Simply toss all these ingredients in a small mixing bowl and stir with a spoon or spatula and you’re done. occasionally stopping to scrape down the sides of the blender with a spatula. This creamy homemade tahini will keep in your fridge about 4 days. and a creamy base for salad dressings. No need to strain it either! . or it makes a heck of a fondue-like dip for a platter of fresh fruits! Raw Tahini 1 cup of sesame seeds (soaked for two hours. This stuff is delicious spread on a sweet raw bread and made into a sandwich with some fruit. drained and rinsed) ½ cup water Pinch of salt Toss these into your blender and blend until creamy. you could also substitute raw almond butter.

ground nuts. sliced into rounds and frozen in a single layer on a cookie sheet in your freezer. until at least firm Sesame seeds.132 Chocolaty Banana Bon-Bons These are super simple ice creamish treats! Great for when you want to just grab a bite of dessert…. or shredded coconut flakes Just dunk the banana rounds in the chocolaty spread using tongs or chopsticks and place on a plate or cookie sheet that has been sprinkled generously with sesame seeds. ground nuts. They’ll keep in the freezer about 2-3 weeks and are perfect for those random cravings or for treating your guests! . Pop in the freezer and allow to chill through. or coconut flakes.or a handful! ½ or more (depending on how many you want to make) of my Raw Version of Nutella recipe Several beautifully ripened bananas.

1 cup of soaked almonds blended with 2 cups of water rather than the usual 1:4 ratio) Use whichever is easiest for you! To this base blend in the following: 1 ripe banana ½ cup of agave or honey (this sounds like a lot but with popsicles it’s better to error on the sweeter side because the coldness diminishes the taste a bit) 5 tablespoons of raw cacao powder (or raw carob) Seeds of a 1” piece of vanilla bean pod (or ½ teaspoon of vanilla extract) Pinch of salt Blend until thoroughly mixed and pour into popsicle molds. Also.133 Raw Creamy Chocolate Pops These are another great chocolaty frozen treat that is so good you’ll want them any time of year! They’re also kid approved! The cream base. this recipe can be modified easily! Below are some fun variations. you can go about this 2 ways: 1 + ¾ cups water + I cup of tahini or other nut butter blended together Or 2 + ⅔ cups of extra creamy nut mylk (for example. simply toss some ice and a lil’ more nut mylk in the blender and blend yourself up a smoothie! These creamy treats are a great alternative to dairy based chocolate pops. If you have extra. .

The tiny flecks of peach skin in the finished pops make an awesome visual effect! Coconut Cream Pop Use the original recipe but omit the chocolate and toss in ½ . Dreamsicle Pop Jody Allen’s Dreamsicle Smoothie (www. and healthy. but omit the cacao powder and add: ½ cup of fresh squeezed orange juice Seeds of 2 more inches of vanilla bean pod (or 1 teaspoon of vanilla extract) Peaches and Cream Pop Use the original Creamy Chocolate Pop recipe. but omit the chocolate and add a couple of beautifully ripened peaches. but omit the cacao powder and triple the amount of vanilla. but omit the cacao powder and add ½ cup of fresh or frozen pineapple ½ . raw food rocks! . Reminds me of those whole fruit bars I used to pick up at the corner store as a kid! Pina Colada Flavored Pop Use the original recipe.¾ cup of shredded coconut flakes Tasty.lovinglifecafe. refreshing.134 Creamy Vanilla Pop Simply use the above recipe.¾ cup of shredded coconut flakes.com) inspired me to make these tasty orange cream pops! Use the original recipe.

and any of the smoothies (including green ones) can be used as a popsicle base. and sweet with a color that’s sure to impress! Many of these recipes will also work in an ice cream maker! For added creaminess you may want to blend in ¼ cup of coconut or hemp oil.135 Deep Blue Pop Take the original recipe. simply up the creamy and sweet ingredients a lil’ bit and freeze them up! . omit the cacao and replace with a ½ cup (or more) of fresh or frozen blueberries. Antioxidant rich. The Mayan Special Pop Use the original Creamy Chocolate Pop recipe and add ½ teaspoon of cinnamon and ¼ teaspoon of cayenne pepper. This is one unique flavor sure to surprise anyone who tries it! There are millions of variations. creamy.

This creamy delicious pie was whipped up on a whim one afternoon while visiting family and it was such a hit that I had to remake it quite a bit! Enjoy as it is. Lightly coat an 8”-10” spring form pan with coconut oil. but on a different level of creamy goodness. or with a topping of chopped strawberries that had been stirred with a lil’ honey or agave. Crust: 1 cup of almond pulp (leftover from making Almond Mylk) ¾ cup of pitted dates Seeds of a 1” piece of vanilla bean pod (or ½ teaspoon vanilla extract) Creamy Vanilla Tahini Pie with strawberries and blueberries Grind thoroughly together in your food processor.136 Creamy Vanilla Tahini Pie This tastes amazing! It’s vaguely reminiscent of cheesecake. Filling: 1 + ¾ cups of soaked sesame seeds ¼ cup of water ¼ cup of pitted dates 3 tablespoons honey or agave Seeds of a 2” piece of vanilla bean pod (or 1 teaspoon vanilla extract) Pinch of salt Blend until smooth and creamy and pour into pie crust. Then press the crust evenly into the pan. . Cover the spring form pan with plastic wrap and place in the freezer for a few hours to set up.

The filling: 1 + ½ cups of soaked sesame seeds ¼ cup of water 4 teaspoons of honey ¼ teaspoon salt Blend until smooth and creamy then pour onto the crust. After the pie is all set up remove from freezer and sprinkle on chopped pecans and drizzle with either honey or agave. tasty creation is satisfying and impressive both to look at and taste! Enjoy with a glass of almond mylk.137 Tahini Torte with a Cacao Coconut Crust This ridiculously good medley of flavors was randomly concocted one evening when preparing a desert for a friend’s dinner party. This rich. Cover the spring form pan with plastic wrap and set in the freezer to firm up. . The results were drool worthy! Crust: 2 cups shredded coconut flakes ½ cup of honey or agave 3-4 tablespoons cacao powder (or carob powder) Pinch of salt Grind in your food processor until everything is happily and thoroughly combined. Press the mix into a lightly coconut oiled spring form pan and set in the fridge to chill a bit while you prepare the filling.

sweet and are an amazing substitute for the real deal…. These lemony cookies are tangy. . Store them in the fridge for up to 5 days. Using a cookie cutter. Place on mesh dehydrator trays until firm on the outside and chewy on the inside. cut out your favorite shapes.. sprinkle a large cutting board with finely ground nuts and spread the cookie dough out on it. If you want to get really fancy. If you don’t have a dehydrator you can simply form them into cookie shapes (or balls if you like) and eat as is and they can be stored up to 3 days in the fridge.especially with a glass of almond mylk. or up to two weeks in the freezer.138 Lemon Cookies Those prepackaged iced lemon cookies were one of my arch nemeses during my transition to raw foods …that was until I concocted my own! 1 + ½ cups of almond pulp (leftover from making almond mylk) ½ cup of pitted dates 2 tablespoons of chia or flax seeds ground in your coffee grinder 3 tablespoons lemon juice 2 teaspoons lemon zest Grind all the ingredients in your food processor until thoroughly blended and form into cookie shapes by hand.

but you want to give this cake a go. creamy. then replace with coconut oil and toss in an extra ½ teaspoon of cacao powder.139 Chocolate Ganache This rich. but a lil’ goes a long way! If you don’t have access to it.) ¼ cup of honey or agave ¼ cup of raw cacao powder Seeds of a 1” piece of vanilla bean pod (or ½ teaspoon of extract) . cacao laden cake is one of those desserts that hits the spot with a mere slice! Crust: 1 + ½ cups almond pulp (leftover from making almond mylk) ¾ cup of pitted dates Seeds of a 1” piece of vanilla bean pod (or ½ teaspoon of vanilla extract) Grind these in a food processor until thoroughly combined and press into the bottom of a lightly coconut oiled 8”-10” spring form pan. Filling: ¾ soaked sunflower seeds ½ cup of almond mylk ¼ cup of pitted dates ¼ cup of raw cacao butter (This ingredient can be a lil’ pricey.

Process until it just resembles ice cream. This cake is a lil’ slice of life by chocolate! Great follow up to a nice gourmet style raw dinner. but not much longer than that to prevent it from melting At this point it’s ready to serve! . Put in your food processor through the chute while it is operating. sliced 1-2” thick. This cake has the best taste and texture when allowed to thaw for about 10 minutes. Freeze for several hours to set and then cut into thin slices and serve. then pour over the crust and spread it out evenly using a rubber spatula. peeled. Chop up some strawberries and mix them with a lil’ honey or agave for an awesome topping! Banana Ice Cream Seems too simple to taste so good. and frozen Simply take your frozen bananas and slightly thaw them (about 10 minutes).140 Blend until smooth and creamy. but wait until you try it! Banana Ice Cream with Candied Walnuts 3 perfectly ripened bananas (lots of those lil’ brown “sugar spots”).

140). . drained and dehydrated Toss with the following: ¼ cup of honey or agave ¼ teaspoon of cinnamon Pinch of salt Pop these in the dehydrator again until crunchy and cool for about 20 minutes before popping into an airtight container in your fridge. where they’ll store up to three weeks. These are an awesome snack on their own. soaked 6-8 hours then rinsed.141 Candied Walnuts These sweet and crunchy walnuts are versatile and delicious! 2 cups of walnuts. 126). or for using as a crunchy layer in the Sunflower Seed Crème Parfait (pg. and are great for crumbling up and topping off the Banana Ice Cream (pg.

and cacao or carob powder to make your own flavored syrups for jazzing up your raw ice cream or desert concoctions! . potassium. top off raw desserts. vanilla. and sweeten whatever you need sweetened! Get creative . drizzling over your bowl of raw cereal. magnesium and fiber to boot. smoothies. tossing into a nice fruit salad. 1 part dates (pitted) 1-2 parts water (depending on how thick you want it) Date Syrup on blueberries and bananas in Simply toss your dates into a non- almond mylk reactive bowl or glass mason jar and add the water. Plop the dates and water into your blender and blend into a smooth liquidy gooey goodness! This finished syrup can be stored in a sealed container in the fridge for up to five days.142 Date Syrup Dates can quickly be turned into a yummy syrup. Adding to your sauces and dressings.You can experiment with blending in fresh or frozen fruits. where it’ll be at the ready for …. and have a good amount of calcium. Allow them to soak for about 2 hours.

⅓ cup of chia seeds Stir until well combined with a spoon and cover. This rich pudding will satisfy your sweet tooth and provide you with plenty of healthy goodies! Not a bad deal. huh? . blend the flowing: 1 cup almond mylk 2 tablespoons honey or agave 1 tablespoon of cacao powder (or raw carob or cocoa) Seeds of a 1 inch piece of vanilla bean pod (or ½ teaspoon extract) Tiny pinch of salt Pour this in a sealable container and stir in the following: ¼ . Allow to set up in the fridge for about 30-45 minutes.143 Green Vanilla Pudding Kids ought to get a kick out this tasty pudding’s funky hue! The flesh of 2 ripe avocados ½ cup of almond mylk 3 tablespoons honey or agave Seeds of ½ a vanilla bean pod (or 1 teaspoon of extract) Small pinch of salt Blend everything in your blender until smooth and creamy. This is awesome all on its own. Serve right away or chill in the fridge if preferred. To start. Chocolaty Chia Seed Pudding This chocolaty pudding has the consistency of tapioca and are loaded with omega fatty acids and fiber. but I like to serve it topped off with slices of bananas. strawberries and a sprinkle of blueberries. This tasty pudding will keep in your fridge for a day.

some frozen fruit and a lil’ imagination you can create all sorts of delicious sorbets! Simply take frozen chunks of fruit of your choice (whether they’re ones you cut and froze yourself. allow them to thaw a lil’ bit and blend them in your food processor. Quick. simple.144 Sorbet With a food processor. and yummy. & a lil’ sweetener. Add some fresh citrus juices or water to get it going. . or store bought). such as agave nectar or raw honey.

juices. and shakes. or leave out any that you don’t.145 Drinks and Smoothies Now to whip up some creamy smoothies. change any of them to include foods you enjoy. These recipes are very flexible. Rawpuccino Cinnamon Hazelnut Chunky Monkey Coffee Shake Berry Chilly Coffee French Vanilla Delight Dandy Blend Icy Chocolate Banana Smoothie Peanut Butter Cup Smoothie Green Vanilla Bean Shake Purple Numminess Strawberry Banana Shake Mango Lassi Pumpkin Pie Smoothie Page 147 Page 148 Page 148 Page 148 Page 148 Page 149 Page 150 Page 151 Page 152 Page 153 Page 153 Page 154 Page 154 .

146 Nectarine Lemonade Icy Orange Frosty Strawberry Icy Goodness Sour Blue Raspberry Icy Sour Melon Slush Pink Pear Icy Green Lemonade Juice Obviously Orange Juice Green Grapefruit Juice Lemonaide Tonic Raw Orange Soda Raw Chocolate Soda My Original Fave Green Smoothie Green-Ya Coloda Banana Mango Delight Strawberry Orange Pineapple Spring Cleaning Detox Smoothie Water Page 155 Page 156 Page 157 Page 158 Page 159 Page 160 Page 160 Page 161 Page 161 Page 162 Page 163 Page 164 Page165 Green-Ya Colada Smoothie Page 166 Page 167 Page 167 Page 168 Page 169 .

but by doing this I was able to keep away from soda (which has far more health consequences than just caffeine). icy beverage is a great alternative to those franchise coffee drinks! 1 + ½ cups of almond mylk (or other nut or seed mylk of your liking) 3-4 tablespoons of Dandy Blend (or Teeccino) 1 + ½ -2 tablespoons of honey or agave 1 frozen banana 1 + ½ cups of ice Teeny pinch of salt (for flavor enhancing. and something fun to bring along for a car ride where you might’ve been tempted to stop at one of the many coffee pimpin’ places! If kicking coffee altogether is a hard thing to imagine. Gradually.147 Rawpuccino This creamy. I’ve used this trick to kick my soda addiction when I started with raw eating. you can try adding some chilled coffee to the base of this smoothie and gradually reducing the amount at a pace that’s comfortable for you. as my diet began to work its energizing magic. I would use coffee as the base of my morning smoothie and this kept me from craving soda later on in the day! I believe it was the caffeine that was the addictive portion for me. totally optional) 1 tablespoon raw cacao powder (or raw carob powder) Blend everything until smooth and serve right away! Serves 2-3 coffee lovers. Really awesome anytime of the day. I didn’t desire the coffee rush anymore and I phased it out without even realizing it! .

but substitute unstrained walnut mylk and toss in another frozen banana. You could take or leave the cacao powder. either way this variation rocks and can be a nice filling drink that’ll tide you over for a bit. Freakin’ tasty! Chunky Monkey Coffee Shake Use the Rawpuccino recipe. but omit the cacao. equals one tasty drink! . Berry Chilly Coffee Use the good ‘ol Rawpuccino recipe. add a lil’ extra sweetener. minus the cacao and add the seeds of ¼ of a vanilla bean pod (or ½ teaspoon extract). and omit the cacao. and replace ½ the ice with mixed frozen berries of your choice for a tangy iced coffee replacement that also packs a nice dose of antioxidants! French Vanilla Delight Use the original Rawpuccino recipe. Add a 1/2 teaspoon powdered cinnamon.148 Some fun Rawpuccino variations Cinnamon Hazelnut Same recipe as above. but substitute the almond mylk for hazelnut mylk.

2 tablespoons of honey or agave 2 .149 Dandy Blend Icy This variation is Amanda’s favorite! 1 + ¾ cups of almond mylk (or other nut or seed mylk of your liking) 3-4 tablespoons of Dandy Blend (or Teeccino) 1 + ½ .3 cups of ice Tastes just like an iced coffee! .

frosty and sweet. Serves 2-3 chocolate shake lovers! Great treat anytime of the day or night.150 Chocolate Banana Smoothie So creamy. I love to enjoy one of these bad boys as an after dinner special! Kids love them too! . you’ll think it came from your former favorite fast food joint! 2 + ½ cups almond mylk 2 frozen bananas 3 tablespoons agave or honey 2 + ½ tablespoons of cacao powder (or carob powder) Seeds of a 1” piece of vanilla bean pod (or ¼ teaspoon extract) Teeny pinch of salt Blend everything to a creamy goodness and serve immediately.

but either way you can adjust this by adding an extra pinch of salt to the smoothie if using your own fresh made tahini) 4 tablespoons honey or agave 4 tablespoons raw cacao powder (or raw carob powder) Seeds of a 1” piece of vanilla bean pod (or ¼ teaspoon extract) Blend until creamy. it didn’t happen because someone accidentally got their tahini in my chocolate smoothie! You can also experiment with using other raw nut butters. or that they don’t soak their seeds. It could be that they add sesame seed oil.151 Peanut Butter Cup Smoothie Oh yes! 2 cups of water I cup of ice 1 frozen banana 4 heaping tablespoons of raw tahini (I have a recipe for tahini in here. . but in my opinion the raw tahini you can find in health food stores or online has more of a peanut buttery taste. This blew me away when I first accidentally concocted it and no.

152 Green Vanilla Bean Shake This sounds like a funky combo. but trust me you’re going to love this creamy vanilla shake with a green twist. A simple and tasty way to get some more greens in your diet. Serves 2-3 vanilla fiends. and great for kids! . Serve immediately. 2 cups almond mylk 2 frozen bananas 2 big handfuls of baby spinach 3 tablespoons or honey or agave Seeds of ½ a vanilla bean pod (or 1 teaspoon extract) Pinch of salt Blend everything until smooth and creamy.

Serves 2-4 frosty fruit beverage addicts! This is a creamy and delicious antioxidant loaded shake that leaves its dairy laden counterparts in the dust! Strawberry Banana Shake The classic combo in a raw vegan shake! 2 cups of water ¾ cup of soaked walnuts 3 frozen bananas ½ cup frozen strawberries 2-3 pitted dates Blend thoroughly into a creamy smoothness.153 Purple Numminess Easy . Serve right away for 3-4 or 2-3 strawberry/nana fiends. and delicious! 2 cups of water ¾ cup of soaked walnuts 3 frozen bananas ½ cup of frozen blueberries ⅓ cup of frozen blackberries 2-3 pitted dates (could sub 1-2 tablespoons honey or agave) Blend everything into a purple creamy goodness and serve immediately. .peasy.

108)! Pumpkin Pie Smoothie One day I was craving a raw pumpkin pie.½ teaspoon ground nutmeg Pinch of salt . but didn’t have all the ingredients necessary to whip one up on hand. I’m geeked up to have created my own raw substitution! 2 cups of almond mylk 1 cup of ice 1 fresh mango peeled and chopped (you can sub with 1 + ½ cups frozen) 2 tablespoons of honey or agave 1 tablespoon lemon juice (this gives it the traditional tang of the original!) Blend thoroughly and enjoy thoroughly! Serves 2-4 Tangy.1 teaspoon minced fresh ginger (or ½ teaspoon powdered) 1” piece of vanilla (or 1 teaspoon extract) ¾ teaspoon powdered cinnamon ¼ . A wonderful beverage to accompany the Curried Mushroom Salad (pg. sweet and creamy. I looked at the pumpkin and thought “I’m gonna smoothify that mofo!” Here’s the resulting drinkable pie! 1 + ½ cups peeled and cubed pumpkin 1 cup almond mylk ½ cup of soaked pitted dates (or 2-3 tablespoons honey or agave) 3-4 ice cubes 2 frozen bananas (broken up so it doesn’t kill your blender) ½ .154 Mango Lassi I used to love whipping up this traditional Indian yogurt based beverage.

in the case of the peanut butter cup smoothie. You’re going to love this one. Nectarine Lemonade Icy This unlikely combination was created one ridiculously hot summer night and it really took the edge off the heat! 1 cup of water 2 + ½ cups of ice 2 pitted nectarines Juice of 2 lemons 2-3 tablespoons agave or honey Blend everything but the ice until liquefied. use another 3 tablespoons of tahini) and about a ¼ cup of coconut oil. toss in the ice and blend to a frosty goodness. also up the flavorings just a bit adding approximately a ¼ more of the amounts given for the sweeteners and the cacao. then add bananas and blend until creamy. especially on a hot day! .155 Blend everything but the frozen bananas thoroughly until smooth. Use it in your ice cream maker according to the manufacturer’s directions. vanilla or spices. This smoothie will satisfy up to three pumpkin pie cravers! You can turn any of the above smoothies into an ice cream base simply by using a double thick mylk (1 part nuts to 2 parts water ratio. Serve right away to 3 lemonade lovers.

Serve immediately to 2-3 frosty beverage fans! .156 Orange Frosty I used to love those frosty orange beverages from the mall and this drink brought back many fond memories! 3-4 peeled and seeded mineola or tangelo oranges 2 + ½ cups ice ¼ cup of water 1 tablespoon honey or agave Blend everything but the ice until thoroughly pulverized. and then blend in ice until frostified (you may need to occasionally scrape down the sides of the blender with a spatula and rev it up again).

157

Strawberry Icy Goodness
This drink brought me back to my slushy addled younger years! 1 + ½ cored and chopped apples 1 + ½ cups frozen strawberries ¾ cup ice water 1 tablespoon honey or agave Blend thoroughly into an icy goodness and serve immediately to 2-3 who salivate over strawberries. The apple in this icy beverage balances out the tartness of the strawberry much the same way it does in those bottled juice blends, leaving you with a sweet, tasty drink that now has a bit of fiber and cleansing power!

158

Sour Blue Raspberry Icy
I think I cracked the raw code for this sweet and sour tongue dying favorite of convenience store runs! It’s ridiculous that this is good for you! It has antioxidants, Vitamin C, and fiber in something you’d have thought came back from an open all night joint! 1 cup ice water 1 cup ice ½ cup of frozen blackberries ½ cup of frozen blueberries 1 cored and chopped apple Juice of 1 lemon 1-2 tablespoons honey or agave Blend everything thoroughly and serve promptly! This’ll satisfy 2-3 blue raspberry fans.

159

Sour Melon Slush
Sweet watermelon blended with sour citrus in an icy slush of a beverage, perfect for a hot summer day! 1 peeled and seeded orange (preferably mineola or some other small soft orange, as they blend very easily) 1 lemon, peeled and seeded 1 lime, also peeled and seeded 1 teaspoon of orange peel (you can use a zester or small paring knife to take this from the rind of the orange) ½ cup of water Blend these ingredients thoroughly until liquefied (or as close as you can get to it), then add the following: 3 cups frozen watermelon chunks 2 cups fresh (or frozen) watermelon chunks 1 cup of ice 3-5 tablespoons agave or honey Blend into a slushy goodness that’ll serve 3-4 people drained from the summers heat! This makes an awesome sorbet as well! Simply replace all the fresh watermelon with frozen, omit the water, and juice the citruses instead of blending them. Toss everything in your food processor and blend until sorbet-like!

Green Lemonade Juice Now this stuff is freakin’ awesome! A ridiculously refreshing beverage with some awesome alkalizing properties. To make this as a sorbet. Allow the frozen fruits to thaw slightly and toss in your food processor with the ice until it is a sorbet. simply freeze the chopped pears and replace all the water with ice. Tasty. and excellent post workout drink as it has loads of Vitamin C and the hydrating qualities of the salts in the kale. ½ a bunch of kale Juice of 2 lemons Juice of 1 lime 2 cups of water 1 cup of ice 3-4 tablespoons honey or agave Blend thoroughly and strain through a mesh strainer or nut mylk bag. and healthy. lots to love! Makes an awesome sorbet as well! 4 ripe pears (cored and chopped) 1 + ½ cups frozen strawberries ½ cup of ice water Blend the pears and water until smooth. then add in your frozen strawberries and blend again. Serve over ice to 2-3 lemonade fans! . Perfect drink anytime of the day or year. fast.160 Pink Pear Icy This tangy and sweet frosty beverage is loaded with fiber and pectin. as well as Vitamin C. Serve immediately to 2-3 of those who crave something sweet and icy.

The greens actually pack more nutrients than the carrots themselves!) 3 oranges (peeled and seeded) Blend everything thoroughly and strain through a nut mylk bag or mesh strainer. ½ a bunch (or 4-5 large leaves of kale) 1 + ½ cups of ice water 2 large grapefruits (peeled and seeded) Blend thoroughly and strain through a nut mylk bag or strainer. and antioxidants. and potassium. folic acid. Vitamin C.161 Obviously Orange Juice This simple juice blend combines a couple of potent goodies into one tasty beverage! Rich in Vitamin C. 1 + ½ cups ice water 4-6 large carrots washed and chopped (if they have greens. Loaded with minerals. Vitamin A. Serves 2-3 that are fond of the color orange! Green Grapefruit Juice Grapefruits and greens? Oh yes! This pair makes for one lovely juice to start your day off with. save them for a green smoothie. beta carotene. Serves 2-3 looking for great way to start their day! .

Increased circulation can help you reduce fevers and assists in moving waste out of your bloodstream.162 Lemonaide Tonic I concocted this juice blend to fight off colds and sinus infections using a combination of ingredients inspired by Ayurveda and natural health research. and has an alkalizing effect which “bad bacteria” don’t really care for! If using raw honey. Since gettin’ raw though.½ teaspoon cayenne pepper . and veggies that you can easily blend and strain to whip up your own favorites. You can store the extra in a glass mason jar in the fridge. the number of times a year I get sick has been steadily declining. it is loaded with enzymes and the long chain sugars (polysaccharides) in it have antibacterial and antiviral properties. This concoction helped me a LOT when dealing with the sinus infections I used to come down with so frequently. helps to stimulate circulation. but the sky is the limit when it comes to combinations and the many fruits. and along with the cayenne. so if you’re a juice lover I suggest you try this simple technique of blending and straining to create your own healthy concoctions! 1 heaping tablespoon of honey or agave ¼ . Recently. so you can make days worth at a time. Fresh raw juices are ridiculously more nutrient and mineral rich than the pasteurized pre-packaged stuff you find in the store. Lemon juice provides you with Vitamin C. This diet does wonders for your immune system! Those are my favorite juice blends. greens. helpful for when you’re feeling down in the dumps! The ginger helps relieve sinus congestion and inflammation of the throat. I’ve not come down with anything even while people around me have. 2 cups of ice water Juice of 2 lemons 2 tablespoons ginger (peeled and chopped) Blend thoroughly and strain through a nut mylk bag or strainer. Serve over ice.

but my own raw rendition of my ‘ol addiction! So easy and so good! This stuff was inspired by Orangina. not the high fructose corn syrup laden concoctions you find everywhere. Add an ice cube or two and it’s done! This is a great beverage to go with a salty. which was one of my favorite drinks to pick up at my local Italian grocery store as a teen. but if you’d like to have more it’s easy to go ahead and mix up enough of the orange “syrup” to make up several glasses and store in a sealed jar in your fridge for up to a day. The juice of 3 mineola oranges (or other good juicing oranges) 2 tablespoons agave or honey 2 glasses naturally sparkling mineral water (chilled) Pour ½ the orange juice and 1 tablespoon of the agave or honey in a glass and stir until the sweetener is thoroughly dissolved.163 Raw Orange Soda Now how about some soda? No. and it’s just a matter of pouring in some syrup and stirring in the water to have seconds. That way you can have a couple bottles of the mineral water chilled and ready to go. This recipe serves 2. or thirds! Great for a party! Go ahead and experiment with different juice blends for this recipe to make your own fun variations! . crunchy snack like flax crackers and dip or any of the nut and seed mixes. then gently pour in some of the sparkling mineral water and stir lightly.

which can sometimes be tricky even for the hardcore raw fooder! They’re also an amazing way to begin your ventures into raw food eating because they pack a tremendous amount of nutrition. minerals. stir gently and add ice if you like. ________________________________________________________________ Now let’s delve into the ultimate in raw food smoothies. Pour ½ the mix into a glass and top off with the chilled sparkling mineral water.2 tablespoons of honey or agave Blend the above ingredients until thoroughly combined in your blender. particularly . and alkalizing properties in a delicious and easy to digest drink! Because they’re blended. your body gets the most out of the greens and it allows your digestive system to re-learn how to break down greens. I highly recommend this book to anyone interested in improving their diet.164 Raw Chocolate Soda This creamy chocolate variation is good for those looking to recapture that classic creamy soda of yesteryear! ½ cup of double strength almond mylk (almond mylk made with either ½ the water or double the almonds of the regular recipe) 1 tablespoon of cacao powder (or carob or cocoa powder) 1 + ½ . the Green Smoothies! These surprisingly delicious beverages are a staple of my diet and are a great way to get your daily supply of greens. how to incorporate them into your diet and a butt-ton of recipes! Another cool benefit for people looking to go raw is that after a while of drinking green smoothies you may find yourself craving more raw foods. green smoothies are amazing and Victoria’s book gives you all the exciting details of their benefits. whether they’re looking to go raw or not. Green for Life. fiber. Many people who’ve added a quart of green smoothie to their regular daily diet began to restore their hydrochloric acid levels (hydrochloric acid is a powerful digestive secretion needed to break down greens and other fibrous foods) as documented in Victoria Boutenko’s.

I had this experience myself and it made my transition to raw foods a lot more fun and easy! Here are some of my favorite green smoothie concoctions: My Original Fave Green Smoothie This is my original green smoothie concoction and I still enjoy this combination today. but the cool thing about green smoothies is that they can be stored for about 24 . but baby spinach is such a mild and easy to blend green that it makes a great “starter green” for those just delving into green smoothies) 2 cups of ice water 2 frozen bananas (broken into chunks) 1 ripe pear (cored and chopped) 1 apple (cored and chopped) ½ cup of fresh or frozen blueberries Blend everything thoroughly and enjoy thoroughly! Serves 2-3 soon to be green lovers. dandelion etc.. You could also prepare your work lunch smoothie the night before. This allows you to prepare a bunch ahead of time so that you can have it ready to go throughout the day. All the benefits of a salad in an easy to drink beverage! 3 big handfuls of baby spinach leaves (you could use other greens such as kale. chard.48 hours in a sealed container (glass mason jars are my favorite) in the fridge. This smoothie is best served right away.165 salads! A lot of this fun bonus is due to your body having redeveloped a taste for and the ability to digest raw eats. saving you time in the morning! .

166 Green-Ya Coloda All the benefits of a green smoothie with a tasty tropical and refreshing twist! 4 big handfuls of baby spinach leaves (you can use any green you fancy. I put baby spinach leaves in the recipe because they’re good to start with) 1 cup of water 1 peeled and seeded mineola orange (or other small soft orange) 1 cup frozen pineapple chunks 2 + ½ frozen bananas (broken into chunks) 1 heaping tablespoon of honey or agave 3 teaspoons of coconut oil (gives that pina coloda taste) Blend thoroughly and enjoy! Serves 2-3 pina coloda fans. .

167 Banana Mango Delight 4 big handfuls of your choice of greens 2 cups of ice water 1 fresh peeled and chopped mango (or 1 cup frozen) 3 frozen bananas (can substitute one of them for a fresh one) Blend thoroughly and drink to your health! Serves 2-3 fruity smoothie lovers. When I first ventured into raw foods I used to add some pre-packaged juice blend to my green smoothies and it was helpful for covering up some of the stronger greens until I got used to them! Like I say. After a while I was enjoying them with no added sweetener) Blend everything thoroughly and enjoy thoroughly! Serves 2-3 a delicious green breakfast beverage! . Do what works for you and then go from there! 4 big handfuls of your choice of greens 2 cups of ice water 2 peeled and seeded mineola oranges (or other soft oranges) 2 frozen bananas (broken into chunks) 1 cup fresh or frozen strawberries 1 tablespoon honey or agave (optional. but I found that adding a lil’ sweetener in the beginning made my green smoothies even more palatable. Strawberry Orange Pineapple This green smoothie was inspired by the popular orange juice blend.

but a brief suggestion. Drink more water! I’m sure you’ve heard it a million times before. and the fiber and pectin from the greens and apples gives them the final boot out the backdoor! 1 cup of ice ½ cup of water 2 apples peeled and chopped ½ a bunch of dandelion greens ½ a bunch of parsley Juice of 2 lemons 1-2 tablespoons of minced ginger Blend everything but the greens until liquefied. .168 Spring Cleaning Detox Smoothie This green smoothie blend is loaded with stuff to help your body flush out toxins! The greens are potent liver and kidney cleansers. so it’s ok to drink anytime! Water. The Vitamin C in the lemon juice helps to liquefy toxins in the blood so they’re ready to be moved out. and although the mere mention of detoxifying might lead you to think of spending the rest of your day in a seated position. The ginger increases circulation to encourage the toxins to move out. as have I. Serves 2-3 looking to clean house! Oh. Then toss in greens and blend again. but once I actually started doing it the difference was night and day! Even back when I was eating all sorts of junk food and drinking soda I began to make a conscious effort to drink more water. this smoothie’s effects are quite mild. water everywhere so why doesn’t anyone want to drink it? This is not a recipe. and I noticed the benefits within a few days.

This simple step ended up cutting my soda consumption in half! What was happening was. pains. How I upped my water supply I used to have headaches. aches and pains in my joints. we still should be drinking plenty of water to assist our bodies with the removal of toxins that this wonderful diet allows our body to do away with! . We don’t drink much water and what we do drink is usually soda or coffee. Much of these benefits came about because water is necessary to keep our joints lubricated. they don’t need to be drinking plain water. All this lack of water leads to many small and annoying. I would drink the water when I was thirsty and sip the soda when I wanted soda. Sodas and coffee actually suck moisture out of us by acting as a diuretic (because our body is trying to flush them out!) and our cooked food is sadly lacking in its own previously existing water content. are living in a dehydrated state. This was hard to hear for a soda addict! I went about adding more water to my beverage intake simply by pouring myself a glass of ice water along with my glass of soda. soreness in my lower back. and a slew of annoying issues that bothered me. Whenever I’d look up natural remedies I would come up with “drink more water”. Even raw foodies need plenty of water Some may think that because they’re consuming water rich fresh fruit and veggies. and certainly the headaches greatly diminished with my new fondness of water. and it became easy to get more and more of it into my diet! Many of the aches. to large and serious health issues. After a while of doing this the water became more and more familiar and palatable. Sounds logical. as well as drinking smoothies. but in reality even when eating a raw food diet filled with moisture rich goodies. when eating the standard American diet.169 Many of us.

leading to constipation and a back up of our biggest waste management department. or go all out and get an . or it binds the toxins up in fat. especially when you consider the cost of bottled water. such as pushing it out through our skin (which leads to acne and other annoying skin issues). it sits around in a plastic bottle. our colon. but it also uses fat in a last ditch effort to trap the toxins we ingest or absorb from our environment. By adding more water to our diet we help support the two main avenues of waste removal and begin to free our body from using the other (less pleasant) routes! Water quality One thing to consider when adding more water to your daily menu is where to get the good stuff!? As many are coming to find out. usually gets exposed to high temperatures during transit. My favorite right now is a 10 stage countertop water filter that easily connects to your sink faucet. We want to keep these toxins moving out through our bowels or urinary tract. There are all sorts of models out there. not only through urination. the stuff in the plastic bottles isn’t all that great. Not a bad deal. and absorbs all sorts of chemicals from the plastic. Even if it actually does come from some pristine spring. Whether you start off with an inexpensive water filtering pitcher. otherwise our body is going to move on to other resorts for dealing with the stuff. but (let’s drop the technical stuff for a moment) though pooping! If our body is dehydrated our stools become hard and are not easily dumpable. This doesn’t mean that it’s not better than the soda next to it in the vending machine! Filter it I highly recommend that you get yourself a decent water filter. Many people suffering from weight issues may really be dealing with toxin issues! The body doesn’t just store fat for a rainy day.170 Waste removal problem solver! Water is essential to elimination. It set me back about $90 and the filter cartridge lasts a year! After that it costs just $60 for a replacement cartridge.

rawdawgrory. and your filter will give you just that. Now this is the option I end up using most because I also tote my smoothies in them. so you’re beverage stays healthy and refreshing! 2. Here are my two best picks. but they do have one drawback. These durable and attractive bottles are great for taking your water anywhere you go. but adds some cushioning to reduce the chances of breakage! We also include a couple of jar lid inserts with pre-drilled straw holes. They are great non-reactive and inexpensive drink carriers. These smoothie jar bags are handmade fabric mason jar carriers with a shoulder strap for hands-free carrying. Stainless steel. “You either buy a filter.171 expensive version. or you become a filter”! Filtering doesn’t just remove unhealthy junk from our water.com hours. they can break. You want your water to taste clean and refreshing. you gotta bring it with you! There are a bunch of options for traveling with water. Take it to go Now that you have your refreshing and healthier water. and are lined with a bubble wrap insulative insert that not only keeps your drink cold for Smoothie Jar Bag www. This led me to concoct the smoothie jar bags that Amanda and I make and sell. it improves the taste. but some rock more than others. it’s still a step in the right direction! I love what David Wolfe says. I used to hate drinking tap water as a kid because it had a metallic taste to it. The best thing about stainless steel is that it doesn’t leach anything noxious into the water. Glass mason jars. If they . 1.

The simple act of adding water to your diet.172 sound neat to you then check out my website www. This’ll usually save you from having to wash it at the last minute as you’re running out the door! I hope these ideas and suggestions help you to get more of this important element into your daily regiment. without worrying about taking something away. lubricated and detoxified! .com to see them for yourself! Whatever container you choose to bring your water around in. can help you keep hydrated.rawdawgrory. make sure you purchase two of them.

The creator. Here are some of my raw friends that provide loads of fun. Give it to Me Raw is the first raw online community I joined and I highly recommend it! Raw Fu . and interesting people to chat with.173 Raw Resources Here are some of my favorite raw resources that I’d like to share with you to make your goals a lot more doable! For most of us. either way. Could be a salad a day. down to earth. Definitely join up and tell Bunny. you’ll find support and regular videos by Bunny that are inspirational. Some of our friends and family may think it’s a lil’ odd. gettin’ raw is going to be a fun and exciting adventure with lots of new tricks to learn. is a great guy with a positive message. “Rawdawg sent you”! Raw blogs are great resources for learning more about this awesome Tao of munching from people who’re living it on a day to day basis. If you’re a newbie to raw and may be struggling.This wonderful. gotta love that! Give it to Me Raw . educational and fun. You can learn from each other. and just shoot the breeze and have a good time! It’s a lot of fun and you can learn a lot. Dhrumil Purohit.This fun and funny group has been rocking the raw scene for a while now and they just keep growing! Lot’s of great info. or a loftier goal of 100% raw. forums and discussions. share the experiences. and all around kind soul. yet well versed community is run by the loveable and easy going Bunny Berry. where she challenges you to add more raw foods to your life. this is the place to be! The community is very supportive and Bunny likes to make it a personalized experience with specific raw food (Raw-Fu!) challenges that range from 30-100 days. informative and inspirational through their writings. photos and videos. so it’s nice to connect with other people embarking on this path. Be sure to check them out! .

with a wealth of info to share on many facets of the raw diet. the animals and ourselves”. Great stuff! Gaia Attuned . and gardening. A warm. His videos are nothing short of amazing and are really fun and informative! Check out his work! Raw Food Health Tips . he covers everything from raw foods.Pedja Milosavljevic is an awesome guy with a beautiful and artful way of sharing his passion for “Living in harmony with our planet.com .Justin is the man! He’s been doing the raw foods thing since ’03 and has created a great website/blog to help people getting started with the raw foods lifestyle! Great info.Anthony Anderson is a well read and fascinating dude. Raw Model .Follow the adventures of Sam. and Justin is an all around great guy! Be sure to check out what he’s got going on! Now for some awesome raw websites! These are some of my favorite places to check out for cutting edge info on healthy living and living foods. In his blog. in hopes to inspire others to look and learn better ways to live more according to our true nature. living and being. This guy likes to constantly take it to the next level. His fun videos were a big inspiration for me on my raw journey. to . and his passion is contagious! Lot’s of fun stuff to learn as you share his experiences with raw foods. fitness. intelligent. fitness and healthy living. putting into practice many awesome ways of eating.174 Yardsnacker. They are one of my favorite sources of health info online! Their fun and educational videos provide you with everything from interviews with experts in various fields of healthy living. and humorous guy. The Renegade Health Show .Kevin and Annmarie Gianni are freakin’ amazing! This dynamic duo of health advocacy have been putting out amazing cutting edge info on raw foods. to his adventures with Permaculture.

Raw Spirit and Raw Success. fun stuff from his travels. and other interesting goodies that will help you out in your raw journeys. so you get a real before and after visual. and the atmosphere is laid back and enjoyable. Raw Success has inspired me quite a bit. In his Raw Food World TV show he shares a lot of info. and is one of the most awesome books on being 100% raw successfully in the long run! Glen Colello of Catch a Healthy Habit Café has an amazing raw vegan café/ store/awesome event central in West Haven CT. Their website has links to purchase their various books. Check out Matt Monarch’s amazing website/blog/RawFoodWorld TV show central! Matt’s been a 100% raw foodist for 11 years now and has some amazing insights to share on his journey towards optimal health. Be sure to link over to his You Tube channel and check out all the awesome videos…you might even catch me in some of them! And last. Kevin and Annmarie also do videos showing you how to workout safely and properly for maximum results.com I created a blog where I write of some of my adventures with raw and healthy living. info on the benefits of raw foods. links to my many online hang-outs. Glen also films much of the awesome goings on at the café and in his adventures in raw living. not to mention. and a link to all my fun and informative recipe videos where I show you how to make all sorts of raw eats! The fun thing about my recipe videos is that I started doing them early on in my raw journey. and many of my findings from reading up on this raw lifestyle. Matt also put out a couple of awesome books. you get to see the improvements in our filming and editing! Be sure to check out the videos and website and drop me any comments or questions! . I share a bunch of recipes and fun photos. which I highly recommend. and continues to have some of the most prominent names in the raw food world stopping by to give amazing talks and presentations! The menu at the café is fun and tasty. but not least.175 delicious and easy raw recipes. He has had. my website! At Rawdawgrory.

and to reap the benefits of such a state of mind! They also carry green living goods such as stainless steel water bottles and stylish re-usable shopping bags! Now that you have some awesome online resources. Also be sure to check out their other healthful living products! For those looking to express their love for life and raw living as well. Not only does she lay . Victoria extols the many benefits of adding more fresh greens to your diet. ShopRawFoods. supplements. at ridiculously low prices. from culinary to medicinal. books.176 Raw Food! Yay! We’re getting to the munchies. is a constant reminder to think and act more in sync with our hearts.My buddy Justin of Raw Food Health Tips launched this amazing online store featuring practically EVERYTHING raw foodie could ever want! Appliances. Greens are a key ingredient in any healthy diet. Here’s my favorite online source for awesome raw edibles for great prices. here are some of my favorite raw books: Green for life by Victoria Boutenko This book is a must read for anyone. “Love More”. and even apparel. This cool company is out to encourage people to practice a more loving way of being. be sure to check out the awesome selection of cool and eco friendly shirts available at Lovemore. The mere slogan. DVDs. raw staples.com . raw. cooked. and I had to share his awesome shop with everyone so that you could pick up some gear at prices that make raw living even more doable! Mountain Rose Herbs is an amazing resource! In their catalog you can pick up an amazing assortment of herbs. or in-between! In this info packed book. all at amazing prices! I really appreciate the effort he puts into making raw foods more affordable. You can really stock up your pantry with an assortment of organic high quality herbs and spices without breaking the bank.

This book is also packed with more than two hundred delicious raw recipes. and loads of info on the various health giving properties of a multitude of common. to beautifying yourself from the inside out. not only optimal health. David’s passion for the raw food lifestyle is contagious. and her knowledge shines throughout this awesome book! In depth descriptions of the numerous advantages of a raw over a cooked diet. fresh foods. graphs. practical advice. and comparisons of various greens that’ll leave you with a newfound respect for these all too often neglected goodies. from healing. and how you can attain. but also great physical strength and muscle mass by adopting this way of eating. and gives recommendations for customizing a raw diet to assist you with various goals. David Wolfe gives you the goods on the many. I highly recommend as it has helped me immensely! The Sunfood Diet Success System by David Wolfe This awesome piece of work is loaded with an immense amount of info that could change your life. Stephen Arlin shows you how to get pumped up with a living foods diet! . many benefits of various raw foods. and some not so common. I always heartily recommend this book to anyone interested in healthful and raw eating! Raw Power by Stephen Arlin This is a hardcore book on the benefits of the raw foods diet. and one bug that you oughta catch! Rawsome by Brigitte Mars Brigitte Mars is an herbalist and nutritional consultant who has over thirty years experience with natural medicine. to weight loss. Complete with recipes and exercise regiments.177 out all the awesome “whys” of consuming greens. but Victoria takes it a step further by showing you “how” to add greens to your diet in the form of easy and delicious green smoothies! In the book you’ll find a wealth of charts.

Be sure to tell her Rory says hi! .178 Recipes Made With Love by Jody Allen Jody Allen is a living foods chef with over eleven years experience and is the founder of Loving Life Café. These awesome and savory dishes are a great way to make loving live foods and loving yourself (by eating the kind of healthy stuff your body deserves) a lot easier and so enjoyable! Also in the book you’ll find deserts. and then dives right into some amazing recipes such as ‘Living Lasagna’. drinks. what you need to get started. Her passion for creating delicious raw dishes that taste even better than their cooked counterparts shines through in this awesome lil’ book! Jody outlines the basics of a living foods diet.com. ‘Chocolate Brownies’.lovinglifecafe. soups and salads many of which were popular items on the cafes’ menu! You can check out the book by going to Jody’s website www. appetizers. ‘Onion Rings’ and my absolute favorite “Veggie Cheesesteak Sandwich”.

179 It is my sincerest wish that the info. recipes. love and rawness ~ Rory :0) . and experiences I shared in this book help inspire and assist you in improving your life by improving your eats! Many smoothie cheers to your health and many thanks for checking out my work! Peace.

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