TableofContents

AlsobyAniPhyo:TitlePageDedicationIntroductionPART1-THEBASICS

Chapter1-TOOLSANDINGREDIENTSKITCHENTOOLSSHOPPINGTHEESSENTIALRAWPANTRYANDFRIDGEHOWTOUSETHISBOOK

Chapter2-RAWBASICSANDTECHNIQUESDEHYDRATIONFLATBREADSSOAKINGANDSPROUTINGFERMENTINGANDPICKLINGSUBSTITUTIONS

PART2-THERECIPES

Chapter3-DRINKSSMOOTHIESMYLKSANDSHAKESELIXIRSSUNTEASCULTUREDDRINKS

Chapter4-BREAKFASTCEREALSCREPES

PANCAKESBACONSCRAMBLESQUICHETOASTANDBISCUITSJAMSANDBUTTERS

Chapter5-SNACKSANDACCOMPANIMENTSCHEEZESCHIPSCRACKERSVEGETABLESSEASONEDNUTSPICKLEDVEGETABLES

Chapter6-SOUPSTORTILLASOUPWITHJALAPEÑO-LIMEKREAMJALAPEÑO-LIMEKREAMCORNCHOWDERTOMATOANDTARRAGONBISQUEKREAMOFBROCCOLIWITHREDBELLPEPPERKREAMREDPEPPERKREAMMANGOGAZPACHOGAZPACHOANDALUZTOMYAMGOONGWONTONSINALIGHTSESAME-SOYBROTHWITHPEASMEXICANLIMESOUPCURRIEDCOCONUTSOUPTOMATOCHILIWITHTACONUTMEAT(BEAN-FREE)TACONUTMEAT

Chapter7-SALADSANDDRESSINGSBASICWHISKEDDRESSINGBASICBLENDEDDRESSINGCROUTONS

Chapter8-WRAPS,SANDWICHES,ANDBURGERSWRAPSWRAPPERSSANDWICHESSUNBURGERS

Chapter9-PIZZAANDNOODLESPIZZADEHYDRATEDPIZZACRUSTNOODLES

Chapter10-DUMPLINGSANDRICEKOREANDUMPLINGSSOYVINEGARDIPPINGSAUCERAVIOLICHERRYTOMATOMARINARAPIEROGI“RICE”NORIMAKI

Chapter11-DESSERTSPIESCAKESICEKREAMSWEETSAUCESCOOKIES

Chapter12-SAMPLEMENUSBREAKFASTLUNCHANDPICNICDINNERFOODSTOGO

Chapter13-RAWFORDOGSKANGA,MYDOG

PART3-RESOURCES

REDUCINGYOURCARBONFOOTPRINTREDUCE,REUSE,RECYCLEMORERESOURCESMETRICCONVERSIONS

AcknowledgementsINDEXEatWellandLiveLong

CopyrightPage

AlsobyAniPhyo:

Ani’sRawFoodDessertsAni’sRawFoodKitchenReturnonDesign

Idedicatethisbooktoourchildren.Mayweworktogethertouncoverthetruthaboutfood;tocontinueimprovingourhealththroughorganicgardeningandwholefoodnutrition;toinspireourfriends,family,andcommunitiestolivealifetheylove;andtohealourearth.

INTRODUCTION

WhenIfirststratedonmypathtolivefoods,Iwasamazedbythepotential—therearesomany,thingsyoucandowithrawfruitsandvegetables.Evenseemingly “hands-off” foods, such as pizza or pasta, couldbemadeusingfresh,uncookedingredients.I’mnotaformallytrainedchef;Icametorawfoodsfromasimpleandpracticalhands-onperspective.Iwanteddelicious,healthyfoodsthatwerefastandeasy.Myrecipesaresimpleandcaneasilybemademorecomplexbyaddingsaucesandservingbeautifully.

Overthepastfifteenyears,I’vegonefrommakingthesimplestrawmealstostartingmyownrawfoodscompany,SmartMonkeyFoods.I’vealwaysfocusedon fast, fresh, unfussy—and ultimately, delicious—food. Along the way, I’vedeveloped somemore complicated recipes but always keep an eye onwhat isquicktoassembleanduseseasonalingredientswheneverpossible.I’vedesignedtheserecipeswithsimplicity inmind,basedonhowIfeedmybusyself.Mostrecipesrequireonlyafeweasy-to-findingredientsthatareblendedorprocessedquickly.Mostoftherecipesarereadytoeatrightaway.

Thisbookis foranyonewho’snewtorawfoods—ifyou’recuriousandnotsurewheretostart,I’lltellyouwhatutensilsyouneedandwhichingredientstostockinyouressentialrawpantry.You’llalsolearnalotofbasictechniques—from how to split a fresh coconut to working with a dehydrator (and how toexperimentifyoudon’townyourownExcaliburDehydratorjustyet!).Ifyou’vebeenaroundtherawfoodsblockafewtimes,you’llfindsomenewtipstomakeyourtimeinthekitchenlesscomplicatedandmoreenjoyable,aswellasrecipesyou can use as templates to develop your own unique raw foods kitchen. It’seasy—andtherewardsareendless.

ONESMALLSTEP

ItseemseverypersonImeetiseagertolivehealthier,greener,fitter,leaner,andhappier.Butmanypeoplehavethemisconceptionthattobehealthy,theyneedtoinvestalotoftimeandenergy.I’mgoingtobreakitalldownforyoutohelpyougethealthythefast,easy,anddeliciousway.It’ssimpletodowhenwestart

bytakingsmallsteps,oneatatime.Eachlittlebitaddsupovertimetomakeadifference.

We all would benefit from eating more unprocessed whole foods—fresh,unheatedfruits,vegetables,nuts,andseedsarewhattheFDAcalls“superfoods,”whichhavebeenshowntoincreaseouroverallhealth.Superfoodshelpuswardoffdiseasesand illness,giveusmoreenergyandstamina,keepusatour idealbodyweight,andhelpuslookandfeelourbest.

LIVINGWELL

Raw food is more than just a diet. It’s an entire philosophy and way of life.Eatingmorefreshorganicingredientsaffectsthewaywelook,howwefeel,andhowweinteractwithotherlifeandplanetEarth.

Whole, fresh, unheated, unprocessed, organic fruits, vegetables, nuts, andseedsarerocketfuelforourbody.Thisturbo-charged,nutrient-densefoodfillsusupwiththevitamins,minerals,aminoacids,andenzymesourbodyneedstohumlikeawell-oiledmachine.

Rawfoodsandsunshinegivemeenergy,mentalclarity,focus,andhelpmetobemoreproductive.

Aproperlyfueledbraincantakechargeandorchestratethetrillionsofcellsinourbodytofightillnessanddisease.Asourhealthandstaminaincrease,wemayshedunwantedextrapounds,ourcomplexionmayclearup...allwhilewetread

lightlyonourplanet.And,whenwefeelgreat,anythingispossible!

Myrecipesaredesigned tohelpyouenjoymorehealthy,whole, fresh food,whichisthekeybuildingblockforlivinglifewell.

MYRAWFOODJOURNEY

MostofmyyouthwasspentintheCatskillMountains,livingonalargeplotoflandwheremy family grewour own organic produce.We didn’t have candy,sugar,soda,orprocessedfoods inmyhousegrowingup. Iatea lotofKoreanfood,which, likemostAsian food, is traditionallywheat andgluten free.Likemosttraditionalfoods,Koreanfoodiswholeandunprocessed.AndamajorityofKoreanfoodisvegan,raw,andfermented.

My fatherwas a raw fooder, andmonodieted frequently.He’d eat awholebellpepper likeanapple,and Ihad thought thiswasbecausehewas fromthe“OldCountry.”ThateraofrawfoodsiswhatInowlabel“RawFood1.0.”Rawfood was eaten functionally back then, because it was good for you, notnecessarilyfortaste.

Myparents,havingcomefromwhatwasconsideredathird-worldcountryinthose days, were frugal. Having grown up poor, Koreans were good atconserving and using less . . . which are essential for treading lightly on ourplanetandlivingeco-green.

AlthoughIgrewupinarawfoodsfamily,myeatinghabitschangedwhenIgot to college: the dining halls were full of new types of food, such as friedcheese, pasta, cake, and cookies. I loved trying all these new tastes.Unfortunately, I was eating mostly white flour, sugar, and dairy, and thisnewfound“diet” took its toll. I gained theFreshman15 in just a fewmonths’timeandmycholesterolwasalmostat300,which is toohigh foranyone.Mymom put me back on a vegan, whole food diet—and immediately, mycholesteroldropped.Ibeganexercisingagain.Thatwastheturningpointonmypathbacktoanactive,healthylifestyle.

Aftercollege, Idiscoveredveganrawfoods inSanFrancisco.Afriend tookmetoarawrestaurantthathaddeliciousfoodservedlikeI’dneverexperiencedbefore. It was what I call “Raw Food 2.0” and was beautiful, delicious, andhealthy.

IhadsomuchenergyaftermyfirstRawFood2.0meal,Icouldn’tsleep.IfeltfinethenextdayandcarriedonwithworkasifI’drested.Soon,Ibegantoeatmoreofthisrawgourmetfoodforenergy,stamina,mentalclarity,andfocus.Icould work more efficiently, be more productive, feel great, and sleep lesswithoutgettingsick.Ibeganmakingandincorporatingmoregourmetrawfoodsintomydiet,andthepeoplearoundmewereinterestedinlearningmore.WhenImovedtoLosAngelesforworkafewyears later,a fewotherrawchefsandIoffered weekly dinners around town; their popularity grew quickly. This waswhen I realized I wanted to focus only on raw foods to help people and ourplanet.

ItJustTakesPractice

AKEYTOlivingwellisconsistencyanddailypractice,notextremes.Extremescause stressmentally, emotionally, physically, and spiritually.Consistency, ontheotherhand,practicedrepeatedlyovertime,becomesagoodhabit.

Amentoroncerecommendedhavingadailypractice.Thatpracticemaytaketheformofreadingthelatestindustrynewsforfifteenminutesdaily,orwalkingforthirtyminuteseveryday.

Let’ssaywalkingforthirtyminutesburns150calories.That’s1,050caloriesaweek. If it takes burning3,500 calories to lose onepound, then in just overthreeweeks,you’llhavelostonepound.Itaddsupovertime.

Havingaconsistentpracticewillbuildself-esteem,andwhenyou’refuelingyour body with ultimate superfoods, you’ll feel great. You’ll shine from theinsideoutwithhealth.

Mydailypracticeistoslowdownandrelaxmore.

MODERATIONANDGRATITUDE

I developed a line of prepared packaged foods under the name SmartMonkeyFoods,eventuallyalsolaunchingalineoffruitandnutbars.Tofocusonmyrawfoodsbusiness,ImovedtoPortland,Oregon,forfouryears.

Portland was cold and damp probably ten months out of the year, withgorgeous summers, wild blackberries, and no humidity. Eating all uncooked,cold,dampfoodsinthatcold,dampclimatetookitstollonmeovertimewithoutmyevenrealizingit.

Ididn’tlistentomyfriendswhotoldmetoconsidertheclimateinrelationto

mydiet—thatIcouldn’teatthesamewayinthecoldmonthsinPortlandasIdidinwarmLosAngeles. Iwas into being fully raw, and itworked forme for awhile.WhatIlearnedwasn’tthatit’simpossibletobe100percentrawinacoldclimate; rather, that it’s important to find what works for each of us.We allcome from different ethnic backgrounds, have a unique genetic makeup, andhavegrownupandliveinvariousclimates.

Whenpeopleaskmehowimportantitistobe100percentraw,Iremindthemto have an attitude of gratitude instead. We are lucky to have the option todeclinefoodbecauseit’snotraw,organic,orvegan,forexample,whilepeoplein other parts of ourworld are starving. If someonemakes ameal filledwithgoodintentionsthathappenstonotbeallorganicorraw,itmayjustbehealthierto choose to accept it graciously, rather than being extreme. Extremes causestress.

TherearemanydayswhenIenjoyallrawfoods,especiallyifI’mreallybusyor it’s superhotoutside.But,oncold,overcast,dampdays, Imaycraveahotsoup,andsoI’llhaveone.

I’veactuallyfoundasI’veletgoofmyreinsofextremeness,peoplearemoreopen andwilling to trymy style of eating and living. The pressure to be 100percentperfectisgone.Instead,havinggratitudeforthefoodsIhavetoeathelpsmemaketherightchoices.

We are indeed privileged to have the choice to decline food that is notorganic,vegan,orfresh.Weareblessed.Let’sremembertogivethanksforthis.Onyourownpath,youmaywant togo100percent raw,oryoumayfind it’sbest for you to try adding raw dishes to your diet daily or weekly. What’simportanttorememberisthatyoudon’tneedtoberigidandyoudon’thavetogo to extremes. The recipes in this bookwere createdwith those thoughts inmind.

ECO-GREENLIVINGANDLONGEVITY

Eatingrawfoodsincreasesourhealth,nodoubt.Buttoincreaselongevityevenfurther,it’simportanttoconsiderouroverallwell-being.Toincreasemyoverallhealth and longevity, Imake sure to live eco green and toxin free, I enjoy anactivelifestyle,Ichoosenaturalbeautyandecofashion,Iworkonbeinghappy,

andIeatmydelicious,whole,fresh,rawfoods.

TOXIN-FREELIVING

Toxins in our living and working environments can be decreased by usingtoxin-free cleaners, choosing organic materials for furnishings wheneverpossible,andopeningwindowstoairrooms.TheEPAestimatesindooraircanhavetwotofivetimesmorepollutionthanoutsideair.

NontoxicCleansers

TO AVOID nerve-damaging chemicals such as the butyl cellosolve andammonia found inconventionalcleaners, justmakeyourownwith ingredientsyoualreadyhaveinyourkitchen.

GLASSCLEANER

¼cupvinegar½tablespoonecoliquidsoapordetergent2cupswater

Placeallingredientsinaspraybottle,andusetocleanglass.

ALL-PURPOSECLEANER

½cupvinegar¼cupbakingsoda½gallonwaterEssentialoils,forscent(optional)

Placealltheingredientsinabucket,mix,andusetocleanmostsurfaces.

MOLDBUSTERANDASTRINGENT

1teaspoonteatreeoil1cupwater

Mixtheteatreeoilandwaterinaspraybottle.Shaketoblend.Spritzonanitemsuchasfabricandleaveon;donotrinse.Linedry.Ievenusethistogivemydogaquickbathwhenshegetsintosomethingdirty.

TOUNBLOCKSLOWDRAINS

1gallonwater½cupsalt

Heatthewaterandsalttoalmostboilingandpouritdownyourdrain.Ifyouhaveamajorblockage,you’llneedtosnakeyourdraininstead.

Or,tryusingbakingsodaandvinegartounblockyourdrain.½cupbakingsoda½cupwhitevinegar1quartwater

Pour the baking soda down the drain.Thenpour the vinegar down thedrain.Itwillfizz.Lastly,pourthewaterdownthedraintoflush.

IlovemydressmadefromaBaltimoreOriolesjersey.

In Korea, shoes are left at the door, which avoids tracking in residualpesticides. I use aHEPA filter vacuum to filter out dust, bacteria, pollen, anddogdanderfrommypooch,Kanga.MyshowercurtainsarePVC-freetoavoidtoxinsthatcandisruptmyhormones,andIhavegreenplantsthathelpcleanand

filtermyindoorair.ANASAstudyfoundplantsremove96percentofharmfulcarbonmonoxidefromaclosedroom.

Toxin-free living alsomeans abandoning toxic thoughts.Apositive outlookmakesiteasiertofeelhappier.Focusonwhatyouwant,anddon’twasteenergyworryingaboutwhatyoudon’twant.

ACTIVELIFESTYLE

Ourbodywasdesignedtorunawayfrompredatorsinthewild,andtogatherourfood.Today,weworkalldayatourdeskinanofficeandbuyourfoodatthemarket. So, it’s important to include cardio, stretching, and weight-bearingexercises, tobuildstrong, leanmusclesandahealthybody that’s lessprone toinjuryandpain.

I’vegot tosweateverydaytodetoxandcleanmyselffromtheinsideout—evenifitmeansgoingtoasaunaondayswhenI’vegotlessenergy.Meditationisexerciseformybrainmuscle,andIdomybest tomeditate,evenifonlyforfiveminutes,everymorninguponrisingandeveryeveningbeforebed.

ECOBEAUTYANDFASHION

Eating more whole, fresh, organic foods increases overall health from theinside out to give us a glow of health. In Los Angeles, we have clothingrecyclingstores,whereyoucantradeaboutthreestylishfashionitemsforcredittowardanotheriteminthestore.Iloveshoppingatthesefashionrecycleriesandfind one-of-a-kind gems that create my fashion statement. Plus, it’s a cost-effectiveway toget newclothes.Whenbuyingnewclothing, I domybest tochooseorganicfabricsthathelpmeavoidchemicalsonmyskin.

Researchhasfoundtoxicchemicalscalledparabens,usedaspreservativesinmakeup, shampoos, deodorants, and nail polish, in cancer cells. Choosingpoison-freebeautyoptionswilldecreaseyourexposure to toxicchemicals thatbuilduponyourbodyovertime.Ourskinisourlargestorgan,andwhatweputon it is the same as if we are drinking or eating the substance. I make sureeverythingIputonmybodyissafe toeat,suchas lemonjuice to lighten,andcoconutoilandjojobaoiltomoisturizemyhairandskin.

Taketimeoutforourfriends,family,andpooches.

HAPPINESS

Whenwefeelhappy,wearelessstressed,andouroverallsenseofwell-beingisincreased.I’vefoundbeinghappytakespractice,buttherewardsareendless.Happy people win favors, receive kind gestures, laugh more, have fewerwrinkles,andevenmakeotherssmile.

Even though I eat a nutrient-rich diet of fresh, organic,whole foods, I stillhavedayswhenIneedtoworkonfeelinghappy.IthelpsmetomakealistoftentotwentyblessingsI’mthankfulfortoday.Imaybegratefulforsomethingasbasicasanewday,agoodnight’srest,astrongbody,abeatingheart,andmyfamilyandfriends.ItrynottothinkaboutwhatIdon’thave,oncehad,orwishIhad,andfocusonthismomentandallthat’sgoodinmylife.

Toincreasehappiness,bekind,takeaminutetohelpsomeoneout,andgivecompliments freely.Give it a try, andyou’ll see howgood itmakes you feel.Spend more time with your family. Our family and friends are the mostimportant thing in life.At the endof your life, youwon’twishyou’dworkedharder, or made more money. You’ll wish you’d spent more time with thepeopleyoulove.

Ihaven’thadaTVinyears,andIavoidgossip.Livingwithouttheseleavesme with more time to make nourishing food, meditate, contemplate, and feelgratitudeandbliss.And, Imakesure togivemydog,Kanga,asmuch loveaspossible.

GREENEATING

What we choose to eat has the largest impact on our planet, and the rightfoodscanhelpusfeelandlookourbest.Byenjoyingmoreorganicrawfoods,we’re contributing to a green planet by decreasing the production and use oftoxicchemicalsand theircontaminationofournaturalenvironment.Weingestless poisonous chemicals, and place less stress on our immune system. Weprovide nutrient-rich food to fuel our optimal physical,mental, and emotionalperformance.

WhenIstartedeatingmorewholefoods,Inoticedanimmediatedecreaseinkitchengarbage,asmostof itcomesfromfoodpackaging.Thestuffwethrowaway is what we’re paying for . . . the packaging, printing, manufacturing,warehousing, refrigeration, and distribution. After all this has been paid off,

there’snotmuchmoneyleftfor theactual ingredients in thefood.This iswhymost processed, packaged, and prepared foods are full of chemical flavors,colors, and empty calories created tomake actual food ingredients go further.Another reason for enjoying more whole, fresh, raw foods straight from thesource.

RAWFOODS2.0

MystyleofRawFoods2.0includesfruits,vegetables,nuts,andseeds.Mostareneverheatedorcooked,andifheated,thetemperaturenevergoesabove104°F.Ibelieveanythinghotter than104°Fbegins todamage thenutrientsandenzymeactivityinourfood.Researchhasshownnutrientsaredamagedanddestroyedasfoodisheatedandcooked.I’veheardsomepeopleheatrawfoodsuptoashighas 110° or 118°F, and you’ll hear varying numbers. I believe anything hotterthan104°Fdamagesenzymesandnutrients,because104°FishotwhenItouchitandfeelsasifit’sdamagingmyskin.

Whole, unprocessed, fresh fruits, vegetables, nuts, and seeds are mixedtogetherinablenderorfoodprocessor,orsimplytossedtogetherinabowl,tocreate delicious, nutrient-richdishes that taste better than the cookedversions.Good for you and good for the planet, my recipes support eco-green living,health,andoverallwell-being.

I consider my food to be living foods, which is a bit different from the“classic”definitionofrawfoods.Adehydratedcrackercanberawbuthaslessenzyme activity, so its shelf life is longer than, say, a living apple, whichcontains water and enzymes and will ripen more andmore over time until iteventually composts back into the earth. I recommend enjoying dehydratedfoods in moderation, and drinking plenty of water with it to keep hydrated.Remember,wateristhebasisofallthingsliving.

I prefer soaking allmy nuts and seeds, and even sprouting them,wheneverpossible. It can be challenging to soak and sprout when busy or traveling,though,soIdothebestIcaneachday.Personally,Idon’teatmuchdehydratedfood.Butthesefoodsaredefinitelyfuntoeatandareagreatwaytotransitionaway fromwheat, breads, and crackers. Dehydrated treats are a good way toincorporatemorerawfoodsintoanydiet.

CHOOSEORGANICANDLOCAL

To keep the level of toxins inside my body to a minimum, I enjoy organicswhenever possible. Because I live in LosAngeles,where organics arewidelyavailable,it’seasyformetochooselocal,whichensuresIeatproducewhenit’sin season and at its peak in nutritional profile and flavor. I shop at farmers’marketsasmuchaspossible,whichkeepsmoneyinmylocalcommunity.

Genetically modified foods (GMOs) have been altered by science to beresistant to pests and to produce greater crop yields, artificially. GMO foodscontain lessnutrients,soyou’reactuallygetting lessforyourmoney.Theyarefarfromnaturalorhealthyandit’swisetoavoidthem.

MygardenproducesvegetablesfasterthanIcaneatorgivethemaway.

HerearesometipsforreadingthePLUcodesonfruitandvegetablelabels.

*afour-digitnumbermeanstheitemisconventionallygrown.*afive-digitnumberbeginningwith9meansit’sorganic.*afive-digitnumberbeginningwith8meansit’sbeengeneticallymodified.

WHAT’SA“RAWFOODER”?

Definitionsofa“rawfooder”variesfromsomeonewhoeats50percentraw100percentofthetime,toeating80percentrawand20percentcookedinaday,toeatingonly100percentraw.Iwanttoencourageyoutofindwhateverworksforyouandfitsyourlifestyle.You’llbeundoinganygoodeffectsofeatinghealthyifyou’restressingoutaboutwhatyoucanandcannoteat.Howmuchrawfoodyoueatmayalsochangewiththeseasons,withwhat’shappeninginyourlifeatthe moment, and over time as your body changes. Keep in mind, health is alifelongpursuit.

LEANANDGREEN,FROMTHEINSIDEOUT

Eliminatingfoodfrommydietleavesmewithasenseofdeprivation.Instead,Iprefer includingmorehealthy,guilt-free,weight-loss-promoting,andeco-greeningredientsintoeachmeal.Overtime,moreofthegoodstuffweincludeleaveslessandlessspacefortheless-valuable,less-nutrient-dense,less-healthyfoods,without having to try to eliminate them.What is bad for us gets elbowed outnaturally.

Asweincreasetheamountofnutrient-densefoodsintoanydiet, theamountof vitamins,minerals, enzymes, and antioxidants we feed our body increases,and the healthier we become. The water and fiber from fresh, whole fruits,vegetables,nuts,andseedsshowerandsweepourinsidesclean,detoxifyingusinahealthywayfromtheinsideout.

RESEARCHERSATUNIVERSITY ofCalifornia in SanDiego have foundeatingredmeatanddairyproductsincreasesinflammationinthebodybecauseour body doesn’t recognize molecules from other animals, since they’re nothuman, and treats animal molecules as invaders. This increases inflammationthroughout thebody.Aswedisplacethoseingredientswithmorewhole,fresh,fruits, vegetables, nuts, and seeds, our body becomes less swollen. It lookstighterandleanerandhelpsusloseunwantedextrapounds.

GETYOURSHINEON

Today’s fashion is driven by the lookof natural beauty and lighter cosmetics.The healthier our body becomes, the more we obtain clear skin, shiny hair,strongnails,brighteyes,andmoreenergy.

Ourskinisourlargestorgan,anditshealthreflectsthepurityofourbodyontheinside.Eatinghealthyrawfoodswillgiveyoutheshineofglowingskinandtheradianceofoverallvitalityandnaturalbeauty.

PART1

THEBASICS

1

TOOLSANDINGREDIENTS

KITCHENTOOLS

It’s easy to set up a raw food kitchen. Most tools are the same as in aconventionalcookedkitchen,minus thepotsandpans.Afewmust-have itemswillmakeiteasytostartmakingmyrecipes,andafewothernice-to-haveitemsthataren’tnecessarywillmakekitchenplayevenmoreenjoyableandfun.

MUST-HAVES

Tworawfood tools to startwith inyourkitchenarea foodprocessorandablender.Tomakesomeoftherecipesinthisbook,you’llalsoneedadehydrator,which isused tomakecrackers,biscuits,cookies,andpancakes. (Inchapter2,you’ll learn how to use a conventional oven to experimentwith dehydrating.)And,you’llatleastneedaknife,bowl,andmeasuringspoonsandcups.

FOODPROCESSOR

A food processor chops dry and low-moisture ingredients, such as nuts andvegetables.Youcouldinsteadchopbyhandwithaknife,butafoodprocessorwillsaveyouheapsoftime.

HIGH-SPEEDBLENDER

I recommend saving money to buy just one high-speed blender. I have theVitamix,whichwilllastmealifetime.It’spowerfulandpulverizesnuts,seeds,and vanilla beans whole. A blender is used with liquid to make mylks,smoothies,soups,andsauces.

TRIBESTPERSONALBLENDER

A smaller blender is great for traveling, and the Tribest Personal Blender ispricedlowerandmakesagreatfirstblender.Itcomeswithagrindingblade,soyoucangrindyournutsandseedsbeforeblendingtocreateasmoothertexturewhiledecreasingstrainonyourblender’smotor.

EXCALIBURDEHYDRATOR

Adehydrator isused todryat low temperaturesandsimulatessundrying.Mydehydrator brandof choice is theExcaliburDehydrator. It comeswith four tonine 14-inch-square shelves plus heatproof Paraflexx liners, and I recommendgettingamodelwithabuilt-intimer.

KNIFE

Obtain several knifes of various sizes. I prefer ceramic knives because theyneverneed sharpeningand theoxidationof cutvegetables and fruits is slowerthan when cut with a metal knife. You can find these on my Web site,www.AniPhyo.com/store.

MIXINGBOWLS

Largermixingbowlsmake it easier to toss ingredientswithoutmakingamessoutside your bowl. I have an assortment of different-sizemixing bowls inmykitchenandhave found that it’s useful tohave at least threebowlsofvaryingsizeshandy.

MEASURINGCUPSANDSPOONS

You’ll need measuring cups and spoons to get the right proportions ofingredients into your recipes. There’s a slight difference betweenwet and drymeasuringcupsthatmattermorewhenworkingwithwheatflours.Iusebothwetanddry interchangeably. Ihavea4-cupwetmeasuringcupwithahandle andspout,plusthestandard¼-,1/3-,½-,and1-cupdrymeasuringcups.

NICE-TO-HAVE

I love kitchen toys, and the following items are definitely fun to have, if notabsolutely necessary to begin making and enjoying the recipes in this book.These toolswillmake it easier to create new textures andwill speed up yourpreptime.

SPIRALIZER

Some of the noodle recipes use a spiralizer to create thin angel hair-typevegetablenoodles.Youcanslicenoodleshapeswithaknifeuntilyougetyourhandsonaspiralslicer,availableonlineatwww.AniPhyo.com/store.

MANDOLINESLICER

A mandoline slicer helps slice vegetables very thinly, giving you consistentslices.Youcanslicetheold-fashionedway,usingaknife,too.

CITRUSJUICER

Acitrusjuicerhelpsextractmorejuicefromyourlemonsandlimesthanifyousqueezedthembyhand.

VEGETABLEJUICER

Only a few recipes require vegetable pulp, left over from juicing carrots.Youcanalwaysvisitajuicebartoaskforpulpifyoudon’twanttobuyajuicer.

WHISK

Awhisk is used tomix liquids evenly.You can also use a fork for a similareffect.

ICE-CREAMSCOOPER

Anice-creamscoopermakesiteasytoportionandshapebatterforcookiesandothersweets,aswellasicekream.

GRINDER

Agrinder helpsmake a powderedmeal out of nuts and seeds.Your PersonalBlenderwillcomewithagrindertop.Yourhigh-speedblendermayhaveadrycontainer to use for grinding. Or, you can grind in your liquid high-speedblendercontainer,thoughitwilldullthebladesovertime.Youcanbuyalreadygroundalmondandflaxmeal,too.

STRAININGSIEVE

Asievemakesiteasytostrainsolidsoutofyourliquid.Ipreferametalsieveforseeds,soakedrice,andsoakedquinoa,andasmallerplasticsieveformykefirgrains.

LEMONZESTER

This toolmakesfun, long,curlystrandsofcitruszest.Youcanzestapieceoffruitwithaplanerorgrater.

COOKIECUTTERS

Cookie cutters help form cookies and mini cakes. You can always use yourhands,andkidscanhelpmakefunshapes,too.

COCKTAILSHAKER

Cocktail shakers are fun to have, especially when making elixirs for dinnerparties. You can use a jar with a tight lid to seal and shake, then a strainer,instead.

MASONJARS

Mason jars aregood containers formakingmy raw fermentedvegetables.Butanyglassjarwithalidwillwork,too.

BAKING,PIE,ORTARTLETPAN

Bakingpanshelpshapeandholdcakes,pies,andtartlets.Youcanalwaysuseaplateandformshapeswithyourhands.

RUBBERSPATULA

A spatula makes it easier to scrape up all batter off the edges of your foodprocessor,bowl,orblender.Ialsolikescrapers,asemicircularspatulawithoutahandle,forscrapingbowls.

GLOVES

When using your hands, wearing disposable plastic or latex gloves will keepfoodfromstickingtoyou,andthey’remorehygienic.

SpendTimeinYourOwnKitchen,RatherThaninaRestaurant

RESTAURANTSMAYKNOWhowtomakefoodtastegood,buttheydon’tcareaboutyourhealth.Taketimetopreparemoreofyourownmealsathome,and take snacks and lunch to your workplace. This will save you a bunch ofmoney, and you might find yourself losing weight while looking and feelingbetter,too.

SHOPPING

Ipreferbuyingseasonalfoodbecauseit’sat itspeakinnutritionalcontentandflavor,soIgetmoreformymoney.Localfoodtravelslessandishandledless,loweringthechancesforcontaminationandfood-borneillness.

Iloveshoppingatmylocalfarmers’markets.Theproducearrivessuperfresh,straightfromthefarm,usuallypickedjustafewhoursbefore.You’llnoticehowmuchlongerthisfoodkeeps,comparedwithwhatyou’dbuyataregulargrocerystore.Thismeanslessspoilageandlessmoneywasted.

Buyingdirectly from farmersmeansyou’re bulkbuyingwithout packaging.Thishelpsyou tread lightlyonourplanet byusing less resources.And if youbring your own bags, you’ll be helping that much more. Paper, plastic, andpackaging prices are soaring due to the increase in gas prices, contributing torisingfoodcosts.

I choose organicwhenever it’s available,whichmeans I’m investing in thefutureofourplanetandmyhealth.Diseaseiscausedbythetoxinsweputintoandontoourbodyandeatingorganic lowers this toxic load.Prevention is thelowest-costwaytosavemoneyinthelongrun.

Grocery stores put items on sale weekly at a really low price to bringcustomersintotheirstore.Ifyouhavethetime,it’sworthittodoyourshoppingatseveraldifferentstores,tosavemoneybybuyingsaleitems.

THEESSENTIALRAWPANTRYANDFRIDGE

HereisalistofbasicitemsIkeepinmypantryandfridge.Youcanusethisasyourshoppinglist,tomakeiteasytostockyourkitchenwitheverythingyou’llneedtomaketherecipesinthisbook.

Fresh fruits and veggies, on the other hand, are specific to each recipe andshouldbepurchasedattimeofuse.Thiswillalsoencourageyoutobecreativeandusetheserecipesasatemplatefornewdishes.

I storeshelf-stable items, suchasdriedspicesandherbs,nuts,andseeds, inmy pantry. I store food with a shorter shelf life, such as flaxseeds and freshproduce,inmyfridge.

THEESSENTIALRAWPANTRY

NUTS

Ibuynutsinbulkapoundatatimeandstoretheminglassjars,asIusethemupquickly.Youcanalsostoretheminyourfridgeorfreezertoslowtheirturningrancid.

Almonds,wholeandmealBrazilnutsCashewsCoconut,driedandshreddedPecansPistachiosSunflowerseedsWalnuts

SEEDS

I buy bulk raw seeds by the pound,when available, and storemy seeds inglass jars. It makes it easy to see what’s inside. In case you haven’t yetdiscoveredchia seedsandbuckwheatgroats, theyareavailableatnatural foodco-ops and health food stores, and online at my store atwww.AniPhyo.com/store.

Buckwheatgroats

BuckwheatgroatsChiaHempseeds,alsocalledhempnutsPumpkinseedsQuinoaSesameseedsSunflowerseedsWildrice

CEREAL

Oats are gluten free, but some are processedwithwheat. If you’re allergic togluten,checkwithyouroat source to learnhow it’sprocessed. Ipurchase rawwhole oats by the pound. Oats are cooked during processing, so look for thelabel“raw”ratherthan“steel-cut”or“rolled”oats.

Oats,whole

DRIEDFRUITS

I buy the following fruits by the pound and in bulkwhen available, exceptwherenoted.Cacaoisraw,unprocessedfruitofthecacaotreeandiswhereallchocolatecomesfrom.

Carobisanalternativetochocolatethat’scaffeinefreeandhasamaltflavor.

Goji berries, small red berries from Asia, used traditionally in Chinesemedicine,arehighinvitaminCandtastesweet.

Dates ripenon the tree, and I prefer them fresh.But they are also availabledried,too.

CacaopowderCacaonibsCarobpowderCranberriesDatesGojiberriesMangoes

MangoesRaisinsSun-driedtomatoes

OILS

Oils are used to give a smooth consistency and add flavor. I prefer toastedsesameoil,whichisobviouslynotraw,foraddingAsianflavortoarecipe.Iusesuchasmallamount, it’sworththerichflavor itaddsforme.Youcanchooserawsesameoilinstead,ifyouprefer.Somenaturalfoodstoresselloilsinbulk,andIliketotakeinmyownglassjarstocollectit.Besuretostoresesameoilinthefridge,asitcangorancidquickly.

CoconutoilOliveoil,extra-virgin,coldpressedSesameoil,toasted

SEAVEGETABLES

Seavegetables come from theocean.They’re fullofminerals and iodine tofeed our thyroid and help regulate our metabolism. Nori sheets are flattenedseaweed laver used tomakemaki rolls.Kelp is pressed into noodle shapes tomakenutritiouskelpnoodlesthathaveonly6caloriesaserving.Therearemanyotherseaweeds,suchashijiki,arame,anddifferentlavers,whichvaryincolor,texture,andflavor.Mostaredried,andyoureconstitutethembysoakingtheminwater before using. I include nori, kelp, andwakame here because they’re themostcommonandeasiesttofindatnaturalfoodstoresandonline.

KelpnoodlesNorisheetsWakame

SWEETENERS

Agaveandyacónarebothlow-glycemicsweetenersthataresupposedlysafefordiabetics.Yacónhasevenlesssugarandcaloriesthandoesagave,isdeepin

color,andhasarichconsistencyandamolassesflavor.Steviaisaplantwhoseleaves are dried and ground into a powder. Supposedly stevia doesn’t evenregisterinthebodyasasugaratallandmayevenlowerbloodsugarlevels.Ithaslittlecaloriesandisconsiderednoncaloric.Iliketousesteviainsmoothies,butsparingly,asithasastrongflavor.Ifyouprefertousemaplesyrup,choosegradeB,whichislessprocessedandcontainsmorenutrientsthangradeAdoes.It’sdefinitelycookedbutprovidesawonderful,uniqueflavor.Anothercookedsweetener popular in the macrobiotic world is brown rice syrup, made fromcookedriceinoculatedwithenzymes,whichfermenttoturnthestarchesinthericeintosugars.

AgavesyrupBrownricesyrupMaplesyrup,gradeBSteviapowderYacónsyrup

DRIEDHERBS,SPICES,ANDFLAVORS

Imake sure to always have at least a cup of the following dried herbs andspicesonhandinmyspicerack.Well,exceptforwholevanillabean,whichcanbeexpensive.Ijustkeepafewofthemonhandinasealedjartoretainmoisture.Ibuytheseinbulkwhenavailableandstoretheminsmallglassjars.Nutritionalyeasthasacheeselikeflavor, isgrownforitsnutritionalvalue,andprovidesBvitamins 1, 2, 3, 6, and 12. It’s different from brewer’s yeast,which is a by-productofbreweriesanddistilleries.Youcanfinditinmosthealthfoodstores,largerchainhealthfoodstoressuchasWholeFoods,oronline.

AlmondextractBlackpepperCayenne,groundChipotlechile,groundCinnamon,groundCoriander,groundCumin,groundNutritionalyeastOregano,dried

Rosemary,driedSage,groundSeasaltThyme,driedVanillaextract,alcohol-free,and/orvanillabeans

THEESSENTIALRAWFRIDGE

ThesearetheitemsIliketokeepstockedinmyfridgetomakeiteasytowhipupanyrecipeinasnap.Thefollowingitemsallhavearelativelylongshelflife.Fresher vegetables and fruits, I like to buy as needed and as in season, perwhateverrecipeI’mmaking.

NUTSANDSEEDS

Ibuyflaxseedandmealby thepound.Ibuy tahini,which ismulledsesameseeds,andalmondbutterbythejarandstoretheminthefridgetoextendtheirshelflife.Lookforthelabel“raw,”astheseareusuallymadewithtoastedseedsandalmonds.Other funbutters toexplorearemade fromothernutsandseedssuchaspumpkin,cashew,walnut,andpecan.Iincludetahiniandalmondbutterbecausetheyarethemostcommonandeasiesttofind.Thaibabycoconutscanbefoundatmostnaturalfoodstoresandco-ops.Iliketobuythembythecaseofnineat thenaturalfoodstoreoratanAsianmarket.Theykeepforacoupleofweeks.

AlmondbutterFlaxseedandmealTahiniThaiyoungcoconuts

CONDIMENTS

Condimentswillkeep indefinitely, so Ihave these inmyfridgeatall times.

I’drecommendstartingoutwiththesmallersizestoseewhichyoulikethetasteofbest.Theygoalongway.BraggLiquidAminosisagluten-freesaltysaucesimilar to soy sauce but has a slightly different flavor and is supposedly raw.Nama Shoyu is a raw soy sauce that has not been pasteurized.Miso containsprobioticsandisafermentedandculturedfood.Misocomesindifferentflavors,includingwhite,red,andbrown.Whiteisthemildestandeasiesttouse,becauseit doesn’t affect the color of your recipes. I like to buy apple cider vinegarcontaining the filament “culture” inside it to show it’s raw, alive, and full ofprobioticsandenzymes.Storeallcondimentsinyourfridge.

ApplecidervinegarBraggLiquidAminosMiso,unpasturized,whiteNamaShoyu

FRUITS

Oliveswillkeepforuptosixmonthsorlongerinyourfridge.Ipreferblackolives because they are the most common to find online and occasionally athealth food stores.Buy thempickled, using sea salt rather than table salt. Seasalt is raw and healthier for us because it is dried ocean water; table salt ischemicallycreated.Ialwayskeepatleastapoundofdatesonhand.Shelflifeinthefridge isup tosixmonths,oroneyear frozen.Theydryout,sokeep themsealed.Istorefourorfivelemonsandafewlimesinthefridge,astheykeepforacoupleofweeks;andacoupleofavocados,whichwilllastforaweekormoreinthefridge.Buyotherfreshfruitsasneededperrecipe.

Avocados

BlackolivesLemonsLimesMedjooldatesOtherin-seasonfreshfruits

VEGETABLES

Onionandgarlicwillkeepforweeks,soIalwayshavetheminmyproducedrawer.Jalapeñowillkeepforaweekortwo,andIkeeponeortwoonhand.Ialwaysbuywhatevergreens lookgreat at the farmers’market, then figureoutwhattomakewhenIgetthemhome.Or,youcanalsobuygreensasneededperrecipe.

GarlicIn-seasongreensandlettucesasneeded,suchascollard,kale,andromaineJalapeñoOnion,redOnion,yellow

FRESHHERBS

Wheninseason,freshherbsarealwaysthewaytogo.Theywillonlykeepforaweekatmost,sobuyasneededperrecipe.Usehalftheamountofdriedwhen

outofseason,sincedriedisstrongerthanfresh.

In-seasonfreshherbs,asneeded,suchasbasil,thyme,androsemary

HOWTOUSETHISBOOK

I’llgiveyouthebasictoolsyouneed,alongwiththeessentialunderstandingofhow to create interesting textures and delectable flavors, so you can startcreatingyourownuniquerecipes.

I’ve spent fifteen years learning about the art of live foods, and one of thethingsI’vediscoveredisthatanyonecanlearntomakedeliciousrawfoodsthataresimpletoprepareyetsophisticatedinflavorandpresentation.

BACKTOTHEBASICS

In this book I’ll tell you all you need to know to enjoymaking fast, easy,delicious,healthy food . . . everyday.Onceyougetdown thebasics,youcanthen explore swapping out ingredients, adding spices and flavors, and evenaddingsaucesandadditionalrecipestocreateincreasinglycomplexdishes.

I start out each chapter or section with a series of “basic” recipes that arepared down to the fewest ingredients possible. Next, I include “basic plus”recipesbyaddingingredientstoa“basic”recipe,toshowyouhoweasyitistocreatenewflavorsandvariations.Ialsoprovideotherrecipesdesignedtohelpinspireyoutoexploreandexperiment,tocreateyourownpersonalizedrecipes.LookformySmartMonkeytopointoutmysimplebasicrecipes.

Iwillshowyouthatyoudon’tneedtospendhoursinthekitchentopreparesophisticated,delicious,healthyfood.Itcanbedonequicklyandeasily.

NUTALLERGIES

This book uses nuts and seeds extensively, though there are some nut-freerecipes.Ifyou’reallergictonuts,thismaynotbethebestbookforyou.

INLOVEANDCOMMITTED

Onceyou’vefalleninlovewithmakingandeatingrawfoods,youmaywantto venture deeper and deeper into theworld of dehydration and fermentation.I’ve included a dehydration chapter full of easy-to-make foods that requireseveralhoursofpatienceastheydry,beforeyoucaneatthem.Butstill,thepreptime remains short and fast. Recipes that require dehydration include breads,pizzacrust,chips,vegetables,wraps,pancakes,andjerky.

Cultured foods are extremely beneficial for any diet. I include pickledvegetablerecipesformakingsauerkraut,cucumberpickles,andKorean-inspiredkimchi, and also a cultured drinks chapter where I’ll show you how tomakeprobioticdrinkssuchaskefirandkombucha.Theserecipesareeasytomakebutrequiretimetobrewandferment.

RESOURCES

At the endof this book, I provide additional resources for green living,myrecipesandonlineuncookingvideos,ingredients,andkitchentools.

TRANSITIONINGTOANDFROMCOOKEDFOOD

All natural food starts out raw, whether eaten immediately or cooked andeatenlater.Whenyoumakemyfood,youcanenjoyitrightawaywithouthavingtocookit.However,ifyouarejuststartingwithrawfoodsormaybeit’sachilly

dayandyouwantsomethingthat’swarm,youmaydecideyouwanttocookorheatmyrecipes,suchasasoup,burger,sauce,orpizza,afterit’sbeenprepared.Feel free to changemy recipes to suityour liking, even if itmeansheatingorcooking them.At least the ingredients startedwith all fresh, whole food, andpreferablyorganicingredients.So,it’sstillaveryhealthyoptionfreeoffillers,chemicalflavors,orartificialcolorssnuckinalongtheway.

You’llseeplacesthroughoutthisbookwithacooked-foodicon.ThisiswhereIrecommendtransitionalwaysofenjoyingmorerawfoods.Forexample,eatmySun Burgers on a sprouted whole-grain bun, roll up my wraps in a spelt orwhole-grain tortilla on theoutside, or toss a raw sauceor cheezeover cookedricenoodles.

If adding a bit of cooked food tomy recipes helps you to enjoymore rawfoods, then I think that’s great! Remember to have gratitude, be happy, andcelebratelife.

ATAGLANCE

SPIRALIZER

MANDOLINESLICER

CITRUSJUICER

VEGETABLEJUICER

WHISK

ICECREAMSCOOPER

GRINDER

SIEVE

FOODPROCESSOR

LEMONZESTER

COOKIECUTTER

COCKTAILSHAKER

MASONJAR

BAKINGTRAY,PIE,ORTARTLETPAN

CHOCOLATEMOULDTRAY

GLOVES

TRANSITIONALCOOKEDFOOD

TIPICONS

Throughout this book, I’ve included tips to help make things easier whileinspiringyoutolivelifegreenerandhappier.

WELL-BEINGTIP

GREENLIVINGTIP

GENERALTIP

BASICRECIPE

2

RAWBASICSANDTECHNIQUES

Dehydrating, Soaking and Sprouting, Fermentation and Pickling, andSubstitutions

Theessentialinformationinthischapterwillhaveyouquicklyonyourwaytowarddehydrating,tomakedeliciousflatbreadstouseinthesamewayasyouwoouldanytoast.I’llshowyouhoweasyit istosoakandsproutnutsandseeds,too.

I’llhelpyoustartmakingyourownfermentedvegetables,usingcucumbersto

make pickles that will help add probiotic goodness to your diet, so you canabsorb more nutrients from the food you eat. I’ll also explain how to makesubstitutionsofyourfavoriteingredients.

Later,inchapter3,I’llbeshowingyouhowtomakecultureddrinkssuchaskombuchaandkefir.Drinkingprobioticsworkswondersforyourdigestionandistheeasiestwaytogetmorehealthybacteriaintoyourbody.

DEHYDRATION

Inhot,dryclimatessuchasadesert,foodcanbelaidoutunderthesuntodry.Fortherestofuswhodon’tliveinadesert,adehydratorallowsustheflexibilitytodry all year round,with the ability to control the temperature and lengthofdryingtime.Dehydratorsactasthesundoestodryandpreservefoodssuchassun-driedtomatoes,raisins,fruitleathers,andjerkies.

A dehydrator is an enclosed container, such as a box, which has a heatingelement towarm at low temperatureswhatever has been placed inside.A fanblowsthiswarmairacrossthesurfaceoffood,whichhasbeenplacedorspreadonlinedmeshtraystodry.

Althoughdehydratingisn’tnecessarytotherawdiet,itwillhelpyoucreateaunique baked or fried texture. You can make crackers, breads, pizza crusts,chips, fried onions, scones and biscuits, pancakes, and even bacon. In thischapter,I’llshowyouhowtomakethreeeasyflatbreadswithatexturesimilartoacracker.Theycanbeusedliketoasttomakesandwiches,ascroutonscrumbledontoyoursaladandsoup,andasapizzacrusttoppedwithsauceandcheeze.

Don’t have a dehydrator? Don’t worry—I’ll offer tips on transitioning andeasyways to learn about dehydratingbeforeyou invest in your ownmachine.You can familiarize yourself with these essentials and then move on to therecipes,oryoucangostraighttotherestoftherecipes.Allofthesebasicsarecross-referencedthroughoutthebook.Ihopeyouenjoytheseessentialsfrommykitchen.

THEEXCALIBURDEHYDRATOR

IuseanExcaliburDehydrator.I’vetriedmanydehydratorsovermylifetime,andkeepcomingback to theExcalibur. Ihaveanine-traymodel inmyhome,justformyself.Youcanchoosefromasfewasfourtrays,toasmanyasnine.Ilike having nine trays because I like tomake large batches of crackers, pizzacrusts, and cookies, especially during the holiday season. Nine trays givemespacetomakeacoupleoftraysofcookies,afewtraysofbreadsandcrackers,afew traysofwrappers, anda coupleof traysofBuckwheatCrispies, all at thesametime.

I’ve been using my nine-tray Excalibur Dehydrator at home and in mycommercialkitchensforoveradecade,andthey’vemadefoodforthousandsofpeople. I love Excalibur’s large, 14-inch-square mesh trays. Unlike otherdehydrators that have an air channel and hole in the center of each tray,Excalibur’ssolidtraysallowmetodrylargepiecesofbread,wrappers,andbigroundpizzacrusts.

ExcaliburoffersreusableParaflexxnonsticksheetsthatfitperfectlyovereachtray.Theselinerssupportmyeco-greenlifestylebecauseIdon’thavetowasteparchmentpaper.

Irecommendchoosingadehydratorwithatimer,forconvenience.Thetimercontrol is built right into the box frame andmakes it easy to set your dryingtime,topreventover-orunderdrying.Eachmodelalsohasatemperature-controldial,notsimplyanon-offswitch.

For more information on the Excalibur Dehydrator, visitwww.excaliburdehydrator.com.

DEHYDRATIONTIPS

Dehydration is our raw equivalent of baking in the cookedworld. As withcooking,youdon’twant tooverbakeyourfood,or itwillbecometoodry.Forbestresults,youneedtoconsideryourclimateandtheoutsidetemperatureandhumidity,whenyouuseadehydrator.Hereareafewtips:

DON’TOVERDEHYDRATE

DON’TOVERDEHYDRATE

Howquicklyyouplantoeatyourtreatswilldeterminehowlongyoushoulddrythem.Thelongeryoudehydrateyourfood,thedrierandcrisperitgets,andthelongeritsshelflife.ButwhenImakedehydratedsnackssuchasapizzacrustor corn tortillas that I knowwill disappear in a day or two, I choose to leavethemabit lessdehydrated,sotheywillbealittlesofter.Thissaveselectricity,too.Theonlyitemsyou’lldefinitelywanttodryallthewayarethecrispychips,or any fresh herbs that you wish to preserve (underdehydrating them couldcontribute to their growing moldy when stored). If you do accidentallyoverdehydrateyourfood,youcanrehydrateitbyspritzingitwithwaterwithaspraybottle.

MOREFULL,MORETIME

If I’mgoing todehydrate, Imake sure to fill asmanydehydrator trays as Ican.However,notethatthemoreyourdehydratorisfilled,thelongeritwilltaketodry,becausemoretotalmoistureneedstobeextractedandevaporated.

CLIMATE

The temperatureandmoisturearoundyourdehydratorwill effect thedryingtime.Dryingtimeswillbebrieferinhot,dryclimatesandwillbelongerincolddampclimates.

BATCHVOLUMES

Ingeneral,tomakeacrackerorcrust,youwanttospread2to3cupsofbatterper14-inch-squareExcaliburDehydratortray.

ROTATEBACKTOFRONT,TOPTOBOTTOM

TheExcaliburDehydratorhasafaninthebackoftheunit,soIliketorotatethetraysfrombacktofrontaswellasfromtoptobottom.Thisisnotcompletely

necessary, since the Excalibur is designed to dry evenly; it’s just a habit I’veacquired over the years that’s especially usefulwhen not fully drying outmyfood.

DOUBLINGANDTRIPLINGRECIPES

Irecommenddoublingandtriplingtheserecipes,andyou’llsee thatmakinglarger volumes doesn’t take much more time than a single batch does.Preparation is simpleandfast,andcleanup is thesamewhetheryoumakeonebatchorfive.Theonlyextraingredientyouneedispatience,sinceyouhavetowaitanywherefrom3to12hoursforyourfoodtodrybeforeeating.

IFYOUDON’THAVEADEHYDRATOR...

In my world, live foods are not heated above 104°F; a dehydrator with atemperaturecontrolwillallowyou tomaintain theproperheat, topreserve theenzymes in your food. However, I know that not everyone is going toimmediatelygooutandgetanExcalibur!Whilearawfoodslifestylemeansnotusingyouroven,ifyou’renewtorawfoodsandarecuriousaboutdehydrating,youcanuseyourbigkitchenappliancetoexperimentwiththefollowingsimplesteps:

Preheat the oven to 140°F or set at the lowest setting. The temperaturecontrolsaren’tas fineespeciallyat lowerheat ranges,but justdo thebestyoucanfornow.Linecookiesheetswithparchmentpaper.Spreadyourbatteronthelinedcookiesheetsandplacetheminyouroven.Proptheovendooropenwithabutterknifeorachopstick.Thismethodwill takealongwhiletodry.Butisagood way to test out the recipes before investing in a dehydrator. Althoughlettingtheheatescapeisgenerallynotagreatideaintermsofconservation,youcan use thismethod sparingly, and hopefully you’ll be inspired to invest in adehydrator.

FLATBREADS

Unlike traditional bread that haswheat and gluten, these dehydrated breadsareglutenandwheatfreeandaremadewithflaxseeds,agreatsourceofomegasandfiber.Crispcrackers, flatbreads,andmoistbiscuitshaveflaxmealas theircommon binding ingredient; this is mixed with seasonings, vegetables, andbuckwheattomakedifferenttexturesandflavors.

Two to three cups of “dough” are blended or processed and then spreadevenly across a 14-inch-square Paraflexx-lined Excalibur Dehydrator tray, tomakenineslicesof“bread.”

These recipes serve to introduce you to dehydrating; you’ll see recipes forother dehydrated foods throughout the book, aswell as recipes that use thesebreads. Feel free to experiment to get just the consistency you want; forsandwiches,youmaywantabreadthathasabitmorefirmness;forpizza,one

thathasabitmoregive.It’salluptoyourpreferenceandcravings.

RYEFLATBREAD

MAKES9SERVINGS

Theoliveoilandfiberfromcelerymakeforasoft,flexiblebread.Andthecacaoreallymakesittastelikeandlookthesamecolorasadarkryebread.

The caraway plant resembles a carrot plant, with feathery leaves. Carawayfruits,whichwecallseeds,haveananiselikefavor,andIusethemtomakemyryebread.Youcansubstitutefennelseedforthecaraway.

1¾cupschoppedcelery2tablespoonsoliveoil2tablespoonscacaoorcarobpowder1½cupsflaxmeal1½cupsfilteredwater1tablespooncarawayseeds

Placethecelery,oliveoil,cacao,flaxmeal,andwaterinahigh-speedblender,andblenduntilsmooth.

Spread thedoughonone14-inch-squareParaflexx-linedExcaliburDehydratortray.Sprinklewithcarawayseedsandpressthemlightlyintothedough.

Dehydrate at 104°F for 4 to 6 hours. Flip directly ontomesh tray. Peel awayParaflexxsheet.Scoreitintonineslices.Dehydrateforanother4to6hours,oruntildesiredconsistency.

ZUCCHINIBREAD

MAKES9SERVINGS

Thisisasoftbreadthatcombineszucchiniandalmondmealwiththeflaxmeal.The olive oil and squash’s cellulose fibermake this a lighter bread that staysmoistandpliable.

2cupschoppedzucchini¼cupextra-virginoliveoil1teaspoonseasalt1cupalmondmeal1cupflaxmeal

Place the zucchini, oil, and salt in a foodprocessor, and process into a puree.Addthealmondmealandflaxmeal,andprocessintobatter.

Spreadthebatterevenlyonone14-inch-squarelinedExcaliburDehydratortray.Dehydrateat104°Ffor6to8hours.Flipdirectlyontomeshtray,peelingawaytheParaflexx,anddehydrate foranother4 to6hours.Note that thebreadwillremainmoistandflexible.

SUNFLOWERBREAD

MAKES9SERVINGS

Thisheartyyetsoftbreadismadewithsunflowerseeds,flaxmeal,andcelery.

1½cupschoppedcelery3tablespoonssunflowerseeds1½cupsflaxmeal1to1¼cupswater,asneeded

Place the celery in a food processor and process into small pieces. Add thesunflowerseedsandprocessintosmallpieces.Addtheflaxmealandwater,andmixwell,usingonlyenoughwatertomakeaspreadablebatter.

Spreadthebatterevenlyonone14-inch-squarelinedExcaliburDehydratortray.Dehydrate for 4 hours at 104°F degrees. Flip and peel off the Paraflexx, thenplacebackonthelinerandscoreintoninesliceswithabutterknife.Becarefulnot tocut through themesh.Dehydrate for another2 to4hours,or todesiredconsistency.

SOAKINGANDSPROUTING

TheeasiestwayIsoakistosimplyplacenutsandseedsintoatleastdoubletheamount of filteredwater overnight. In themorning, I rinse the nuts and seedswell and discard the soakingwater. If you reallywant to get into it, there arespecificsoakingtimesfordifferentseedsandnuts,butI like taking theeasiestroutepossible.

Ifinditeasiesttodrainsoakednutsandseedsthroughafine-meshsieveafterrinsing. To sprout them, I’ll keep them in the sieve, balanced over a bowl orcontainer,untilIseeasmalltailstartingtosprout.Dependingonthenutorseed,thiscantakefromhourstodays.Irunwateroverthesievetorinsethenutsorseedsafewtimesthroughouttheday.

The benefits to soaking and sprouting is that this begins the germination

processinthedormantnutorseed,makingiteasiertodigestandconvertingthecarbohydratestoprotein.WhenI’mtravelingandontheroad,it’simpossibleforme to soakor sprout, so I’ll forego it then,anddo thebest I canwhen I’mathome.

Ideally,youwanttosoakallnutsandseedsbeforeusingtheminyourrecipes.Butagain,dothebestyoucan.IfindthatlatelyIhavelesstimeforsoakingandsproutingthanIusedto.

I take the easy route and soak the nuts and seeds overnight. If youwant tofollowmorespecificinstructions,here’sageneralcharttoworkfrom:

FERMENTINGANDPICKLING

Pickling is a way to preserve food and creates a tangy flavor that is a tastyaccompanimenttoanydish,includingsandwiches,wraps,rice,andevensalads.Itcreateshealthybacteriaduringthefermentationprocess,whichwillaidyourdigestionsoyoucanabsorbmorenutrientsfromthefoodyoueat.

Fermentingdrinksisanotherbeneficialwaytogetmoreofthosegood-for-usbacteria intoyourbody;again,I’llshowyouhowtomakefermenteddrinksin

thenextchapter.

The following recipe is an easy vinegar-free pickle dish made with a saltbrine. It’ll be ready to eat in one day. For an even speedier pickling time, Iincludeavinegarrecipe inchapter5,alongwithmanyotherpickledvegetablerecipes.

SLICEDCUCUMBERPICKLES

MAKESABOUT1CUPPICKLINGTIME:1DAY

Cucumberissoftenedinsaltandlemonjuice,thensetasideforadaytopickle.

1cupcucumber,peeled,cutinto¼-inch-thickrounds1teaspoonseasalt2tablespoonslemonjuice

In a nonreactivemixing bowl, toss the ingredients together. Place in a picklepress,underpressure.Or,placeaplateoveryourmixtureinthebowl,andstackheavyplatesontopofit.Setasideatroomtemperaturefor1day.

Willkeepinthefridgeforseveraldays.

VARIATION:Add2tablespoonsoffreshdill,orotherdriedorfreshherbsandspices,tothebasicrecipetomakeadditionalflavors.

SUBSTITUTIONS

I encourage you to substitute your favorite ingredients whenever your heart

desires.Youmaywanttosubstituteasweetenersuchasmaplesyrupforagave,ordriedherbsforfresh(twotoone),orcollardforromainelettuce,oralmondsforBrazilnuts.

Notice the consistencyand flavorwhenmaking substitutions. If substitutingdatesforagave,forexample,you’llwanttoaddabitmorewater,asdatesareasolidfruitandagaveisasyrup.

Remember,whenusingwholefoodingredients,notwodatesareidenticalinnature, for example.Onemaybemoister and softer,whereas the next is drierand less sweet. Use your own judgment to adjust levels of spice, flavor,sweetness,and/ormoisturetocreatetheexactflavorprofilesandconsistenciesyoulove.Here’ssomeexamplesweetenersubstitutions:

Agaveformaplesyrup,orviceversa1:1

Apinchofsteviapowderto1tablespoonofagavesyrup

2 pittedMedjool dates and 3 tablespoons of water to 1 tablespoon ofagavesyrup

PART2

THERECIPES

3

DRINKS

ALTHOUGHDRINKSMAYseemtobeano-brainerinrelationtoarawfoods diet, threre are nuances of flavor and nutrients, as well as a hugearray of possibilities.Evenmore traditional dairy-ladenbeverages canbeconverted to a great raw drink with some creative yet easy-to-fingingredients.Rawdrinkscanbemasteredwhenwefocusonflavors,colors,andconsistenciesinspiredbytraditionalnonrawversions.

Drinking is the easiestway to get nutrient rich foods into your diet.Add a

smoothie,mylk,shake,orelixir toanymeal forablastof instantantioxidants,vitamins,minerals,andenzymes.Thewaterandfiberinmydrinkswillfillyouupwhiledetoxingyoufromtheinsideoutandwillevenhelpyoueatless.

Smoothies,mylks, and shakes aremade by putting fruits and/or nuts into ahigh-speed blender and blending them until smooth. Adding ice will create acold, slushy texture.And using your high-speed blenderwill give the drink asmoothtexturepluscreatebubblesontop,similartoalightcappuccinofroth.Ifyou don’t have a high-speed blender, youmaywant to first grind yourwholenuts into a powder before placing in your blender, to create a smootherconsistency. I’ll start you offwith three different Basic Smoothie recipes andoneBasicNutMylkrecipe,thenIwillshowyouhowtocreatenewflavorsfromthere.

NotAllCaloriesAreCreatedEqual

CALORIESINrawfoodsaredifferentfromthecaloriesthatcomefromcookedfood.AnordinaryicedcoffeeshakeusuallywillhavemanymorecaloriesthanmyrawMatchaShake,butforthesakeofthiscomparison, let’ssaytheyhavethesamenumberofcalories.

Mostofthecaloriesfromthetraditionalcoffeeshakecomefromrefinedwhite

sugaranddairymilk.Neitherofferanynutritionalvalue,andthedairyraisesourcholesterol, depletes our calcium, andplaces a strain on our heart.Both sugaranddairycauseanallergicresponseinthebody,aswellasswellingthatmakesusfeelandlookbloated.

MyMatcha Shake, on the other hand, is sweetened with dates, which is awholefruitfullofvitaminsandsuchmineralsasironandpotassium.Mymylkismade from almonds, which is an FDA superfood that lowers cholesterol andgives us vitamins and minerals for healthy skin and hair, in addition toantioxidantstofightfree-radicaldamage.

Sun teas are antioxidant rich and aremade by brewingwater in a glass jarwithteabagsinthesun.Aswithtraditionallycookedteas,youcanaddmylktomakealatte.

SMOOTHIES

BASICFRUITSMOOTHIE

MAKES4CUPS

Blendupyourfavoritefruitintoadelicious,nutritioussmoothie.Chooseagavesyrupordatestosweeten,andadjusttoyourdesiredlevelofsweetness.Addingdateswillgiveyoursmoothiemorebody,becausedatesareawholefruitwithfiber. Dates are caramel in color, so they will darken your smoothie. Agavesyrup, on the other hand, is good to use for a lighter consistency and lighter

color.

4cupsfruit,suchasslicedbanana,cubedpineappleorpersimmon,orblueberries¼cupagavesyrup,or1/3to½cuppitteddates,packed,asdesired2cupsfilteredwaterIce(optional)

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Addice,ifusing,andblendtomixwell.Serveimmediately.

Willkeepfor1dayinthefridge.

SweetenwithStevia

FORTHE firstmanyyearsofbeing100percentraw,Ialwaysstuffedmyselffull and never worried about calories. Recently, I’ve started to keep count ofwhatI’meatingandhavebeenremindedthatmostcaloriesdocomefromsweetssuchasfruitandagavesyrup.

For a noncaloric and nonglycemic alternative sweetener, replace dates andagavewitha tinybitof steviapowder instead.Steviagoesa longway, sousesparinglyandseeifyoulikethetaste.

BASICGREENSMOOTHIE

MAKES4CUPS

I’vebeenblendinggreensforyears,butthisparticularstyleofblendinghalffruitwithhalfgreenswasintroducedbyVictoriaButenkoandisrelativelynewintherawfoodworld.Togetmoregreensintoanydiet,usefruittohelpmasksomeofthemoreintense“green”flavors.Maskingthecolorbyusingadarkerfruitsuchasblueberrieswillhelpwhenfeeding tokids.And,youcanalways includeanadditionalsweetener,suchasapinchofstevia,forflavor,ifdesired.

2cupschoppedgreens,suchasromainelettuce,kale,orcollards2cupsfruit,suchasslicedbanana,cubedmango,orblueberries2cupsfilteredwater,asdesired

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Willkeepfor1dayinthefridge,butbestenjoyedimmediately.

SUGGESTIONS:Startwithmilder-tastinggreensandstronger-flavoredfruits.Although you can use kale, chard, and collards, their flavors are strong andhardertomask.Trythesecombos:

2cupschoppedspinachwith2cupsslicedbananas2cupschoppedspinachwith2cupscubedpineapple2cupschoppedromainelettucewith2cupscubedmango

BASICKREAMYFRUITSMOOTHIE

MAKES4CUPS

Blending nuts creates a creamy consistency, so adding them to your smoothiewilladdmorebody,richness,andacreamycolor,too.

Onceblended,addonetotwocupsoficeandblend,toaddafrostychill.

3cupsfruit,suchasslicedbanana,cubedpineappleorpersimmon,blueberries,oraçai½cupnutsorseeds,suchaspumpkinseeds,almonds,orpecans¼cupagavesyrup,or1/3to½cuppitteddates,packed,asdesired2cupsfilteredwaterIce(optional)

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Addice,ifusing,andblendtomixwell.Serveimmediately.

Willkeepfor1dayinthefridge.

GENERALTIP:WhenUsingFrozenFruit

ILIKETOfreezemyfruitwhenitstartsgettingtooripeandwilluseitinmysmoothies.When using frozen fruit, youmay need to add additionalwater toachieveyourdesiredconsistency.Onceblended,Iliketoadd1to2cupsoficetoaddmoreofachilled,frostytexture.

PERSIMMONSMOOTHIE

MAKES4SERVINGS

If you’ve never had a persimmon, this beautiful, bright orange smoothie is awonderful introduction.The recipecalls forFuyupersimmons, the flatteronesthatlooklikeorangetomatoes,ratherthanthepointedones.

ChooseFuyupersimmons thataresoft to the touchandripe, rather than toofirm.Ilikechoosingpersimmonsthathavetherichestorangecolor.

1 recipeBasicKreamyFruitSmoothie (page34)madewithFuyupersimmonsandcashews1vanillabean,or1tablespoonalcohol-freevanillaextract1cupice

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.Enjoyimmediately.

Willkeepfor2daysinthefridge.

MANGO-GOJI-LIMESMOOTHIE

MAKES4SERVINGS

AbeautifullybrightorangesmoothiepackedwithvitaminCandantioxidant-richmango and goji berries, kissed with a slight tartness of lime. I always preferusingfresh,butfrozenmangowillwork,too.

1recipeBasicFruitSmoothie(page31)madewithmangoandagavesyrup¼cuplimejuice(from1lime)¼cupgojiberries

FollowtheinstructionsfortheBasicFruitSmoothie,addingthelimejuiceandgojiberriesasyoublendit.Enjoy.

Willkeepfor2daysinthefridge.

STRAWBERRYLIQUADO

MAKES4SERVINGS

Hereisalight,refreshing,andcoolstrawberryblissthat’sgreatonahotsummerdayat thebeachorby thepool.Theblendof strawberries and ice, sweetenedwithagave,isinspiredbyMexicanaquasfrescasIdiscoveredonvisitstoPuertoEscondido.

1recipeBasicFruitSmoothie(page31)madewithstrawberriesandagavesyrup¼cuplimejuice(from1lime)2cupsice

2cupsice

FollowthedirectionsforBasicFruitSmoothierecipe,addingthelimejuice.Addtheiceandblend.

Bestifservedimmediately,butwillkeepforadayortwointhefridge.

SKINCARERECIPE:SmoothieforYourBody

THISISAquadruplealpha-betahydroxyacidbodyscrubyoucanapplywhilerelaxingbythepoolorocean.Thebetahydroxyacidinstrawberriescleansawaythedirtlayeronskin,whilethestrongeralphahydroxyacidsofgrape,apple,andorangeget into thepores todissolvedeadskincellsandexfoliate.This letsallthatnew,fresh,cleanskinyou’vebeenbuildingcomeouttothesurface.Showitoff!

1½cupsstrawberries1cupgrapes1apple,coredandquartered1orange,peeled,seeded,andquartered

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Apply to your face and body and leave on for 20minutes. Rinse off in anoutdoorshowerortheocean.Enjoyyoursmooth,clean,freshskin.

APRICOTROOIBOSFLURRY

MAKES4SERVINGS

Rooibos,aredbushteafromAfrica,isthecenterpieceofthiscreamymylktea.Rooibos is packed with antioxidants that attack free radicals, limiting theirdamagingeffectsanddelayingouragingprocess.Italsocontainsalphahydroxyacidandzinc,tocombatacneandgiveushealthy,clear,smoothskin.

2rooibosteabags3¼cupsfilteredwater1cuphalved,pittedfreshapricots,or½cupdriedapricots½cupcashews¼cuppitteddates,packed1cupice

Placetheteabagsinaglassjarandaddthewater;cover.Placethejarinthesunforseveralhourstobrew.Ifyouchoosetobrewtheteainboilingwater,you’llneedtoletitcooltoroomtemperaturebeforeusing.

Combine the brewed tea, apricots, cashews, anddates in a high-speedblenderandblenduntilsmooth.Addtheiceandblendtomixwell.

Bestservedimmediately,butwillkeepforacoupleofdaysinthefridge.

TheBeautyofRooibos

ROOIBOSCONTAINSALPHAhydroxy,amildacidthatdissolvesdryskinforexfoliationwithouttheneedforscrubbing.Fullofantioxidants,itrejuvenatesandrevitalizesourskinbyhelpingtodecreaseinflammation,calmstressed-outskin,increaseelasticity,increasecirculation,andrestoretheskin’ssuppleness.

Apply soaked rooibos tea bags directly to skin irritations such as itches,sunburns,rashes,andacne,andondryspotsonyourknees,elbows,andheels.

Putusedrooibosteabagsinthefridgeorfreezeranduseonyourtiredorredeyestosoothandrelax.

ALMOND-BUTTEREDBANANAFREEZE

MAKES4SERVINGS

Thisrefreshinglylight,smoothalmondmylkismadebyblendingbananaswithalmondbutter andahintof cinnamon.Almondsprovidecalcium,protein, andvitaminE,andbananasareloadedwithpotassium.Thiseasysmoothieisagreatpostworkout fuel—it helps increase circulation and blood flow to stressedmuscles,whilebuilding leanmuscle tissue.Thedrink issweetenedwithyacónsyrup, a low-calorie, low-glycemic sweetener that tastes like caramel andmolasses.Ifyoudon’thaveyacónhandy,youcanuseagavesyrup.

2bananas,sliced¼cupalmondbutter2tablespoonsyacónoragavesyrup¼teaspoongroundcinnamon3cupsfilteredwater1cupice

Combine the banana, almond butter, yacón syrup, cinnamon, and water in ahigh-speedblenderandblenduntilsmooth.Addtheiceandblendtomixwell.

Bestservedimmediately,butwillkeepforacoupleofdaysinthefridge.

YacónPower

YACÓN, A perennial plant grown in the Andes, is used as a concentratedsweeteneramongnativeAndespopulations.Theplant’s sweet-tasting tuberousroothasantiagingpropertiesandishighinprotein,fiber,andvitaminsAandC;and is also a good source of calcium, iron, phosphorus, and potassium. Avaluablehealthfoodandalternativesweetener,yacóncontainsinulin,acomplexsugar that improves the health of our lower intestines by feeding healthybifidobacteria, which are probiotics, in the intestine. Inulin is a probiotic that

helps with mineral absorption, combats cancer, and keeps our skin clear andhealthy. Inulin can’t be broken down by digestive enzymes in the stomach. Itpassesthroughtheupperdigestivetractintact,hasalmostnousablecalories,andalmostnoimpactonbloodsugar.

Yacónsyrupisdarkincolor,tasteslikeablendofcaramelandmolasses,andis a low-calorie, low-glycemic sweetener with only 40 calories per two-tablespoonserving.Ithashalfthesugarandonlyathirdofthecaloriesofagavesyrup.Useitasyouwouldagaveormaplesyrupinanyrecipe.Althoughyacónsyrupisflash-pasteurizedtokillbacteria,ithasbeenfoundtoretainmostofitsenzymes and nutritional benefits. It is available at natural food stores, online,andmyWebsite,www.AniPhyo.com/store.

SUPERCACAO-COCONUTENERGIZER

MAKES4SERVINGS

Whenyou’recravingacaffeinebump,thiscreamy,rich,darkchocolatedrinkisahealthywaytogetasuperjazzybuzz.Madewithcacaoforzingandsweetenedwith dates and banana for energy, it is also full of omegas and potassium tomakeyouglow.I leavetheblendergoingforaminuteormoretoheatupthisdelight.

1banana¼cupcacaonibs¼cupalmonds2tablespoonstanorbrownflaxseed2tablespoonsshreddedcoconut2tablespoonspittedMedjooldates1tablespoonliquidcoconutoil2teaspoonsmacapowder(optional)3cupsfilteredwater

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.Ifyoudon’t have a high-speed blender, you may want to first grind the almonds,flaxseed,andcoconutintoamealforasmootherconsistency.

SERVINGOPTION:Placeinapotandheatonthestoveuntilwarm.

MYLKSANDSHAKES

Mydairy-freemylksaremadebyblendingnutsorseedswithwater.Agaveordatescanbeaddedasasweetener.Justaswithdairymilk,nutmylksarethininconsistency,anddeliciouswithcerealsandaddedtosmoothies.

Idon’tbotherstrainingthenutfiberfrommymylksbecausefiberisgoodforme.Youcanstrainyourmylksthroughastrainerornutmylkbag(availableatmosthealthfoodstoresoronline—searchfor“nutmilkbag”)ifyouprefer.Youcanusethepulpinplaceofnutmeals indehydrationrecipessuchas thoseforcookies and crackers. Or you can feed it to your dog (avoid giving your dogmacadamias,though,astheyarepoisonoustopets),orcompostit.

BASICNUTMYLK

MAKES4SERVINGS

Useyourfavoritenutstomakeabasicmylk.Ifyou’reconcernedaboutcaloriesorsugar,sweetenwithapinchofsteviainsteadofthedatesoragavesyrup.

½cupalmonds,cashews,pecans,oryourfavoritenut½cuppitteddates,or¼cupagavesyrupApinchofseasalt5cupswater

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Willkeepforatleast4daysinthefridge.

VANILLAALMONDMYLK

MAKES4SERVINGS

Ifyoucantreatyourselftowholevanillabean,yourtastebudswillthankyouforit.Plusthelittleblackseedswillbevisibleinyourmylk,andlookpretty.

1recipeBasicNutMylk(page41)1vanillabean,or1tablespoonalcohol-freevanillaextract

FollowthedirectionsforBasicNutMylk,addingthevanilla.

Willkeepforatleast4daysinthefridge.

CHOCOLATEMYLK

MAKES4SERVINGS

Cacao powder has less fat than the whole cacao nib and tastes more liketraditionalcookedcocoapowder.Youcanusethesameamountofnibsinsteadofpowderforastrongerdarkchocolateflavorthat’smorebitter,orevencarobpowderforacaffeine-freeversion.

1recipeBasicNutMylk(page41)3tablespoonscacaopowder

FollowthedirectionsforBasicNutMylk,addingthecacaopowder.

Willkeepforatleast4daysinthefridge.

CHOCOLATEFLURRYSHAKE

MAKES4SERVINGS

1recipeBasicNutMylk(page41)madewithalmonds2tablespoonscacaopowder2tablespoonscacaonibs2cupsice

2cupsice

Follow the directions forBasicNutMylk, adding the cacao powder and nibs.Addtheicelast,andblendtomix.Serveimmediately.

STRAWBERRYMYLK

MAKES4SERVINGS

Freshfruitisalwaysmypreference,butyoucanalsousefrozenstrawberriestomakethisdeliciouslysweetpinkmylk.

1recipeBasicNutMylk(page41)2cupsstrawberries½vanillabeanpod,whole,or½tablespoonalcohol-freevanillaextract

FollowthedirectionsforBasicNutMylk,addingthestrawberriesandvanilla.

Willkeepforatleast4daysinthefridge.

MINERALGREENMYLK

MAKES4SERVINGS

Algae,suchasspirulina,areconsideredasuperfoodbecausetheyaresuperrichin nutrients. Packed with more chlorophyll than is found in any other foodsource, they contain amino acids, vitamins, and trace minerals that tone andstrengthen our immune system, and increase energy levels. Chlorophyll, gramfor gram, contains more protein than any animal product, so it’s great forbuildingmuscle.Youcansubstitutethesameamountofwheatgrasspowder,ifyouprefer.

1recipeBasicNutMylk(page41)3tablespoonsspirulinapowder½vanillabeanpod,whole,or½tablespoonalcohol-freevanillaextract

FollowthedirectionsforBasicNutMylk,addingthespirulinaandvanilla.

Willkeepforatleast4daysinthefridge.

MATCHASHAKE

MAKES4SERVINGS

Matcha isapowderedJapanesegreentea.Thetealeavesarepickedanddried,the stems and veins are removed, and only the leaf is stone-ground.Traditionally, sweets are eaten before drinking matcha to complement itsdelicious flavor. Green tea does contain caffeine, so you may want to add atouch ofmaca powder to this smoothie to help rebuild your adrenals.Matchateas can usually be found at local teahouses or coffee shops, in natural foodstores,and,ofcourse,online.

¾cupalmonds¾cuppitteddates1tablespoonmatcha3cupsfilteredwater

½teaspoonmacapowder(optional)1cupice

Combine the almonds, dates,matcha, water, maca (if using), and ice in yourhigh-speedblenderandblenduntil smooth.Add the iceandblenduntilmixedwell.

Bestservedimmediately,butwillkeepforseveraldaysinthefridge.

VARIATION: If you’re avoiding caffeine, replace thematcha with the sameamountofspirulinablue-greenalgae.Spirulinaisatinyaquaticplantwithmoreproteinthansoy,morevitaminAthancarrots,andmoreironthanbeef.It’salsoagreatsourceofphytochemicalsthatprotectusfromillnessandaging.

Youcanalsoreplacethematchawith1tablespoonofalcohol-freevanillaextractplusateaspoonofmintextract.

ThePowerofMatchaGreenTea

WITH FINEMATCHA powder, you ingest whole tea leaves ground into apowder, resulting inabeverage that is ten timesmorepotent—with137 timesmoreantioxidants—thanregularbrewedgreentea.

Matcha boosts your metabolism by up to 40 percent, helps control bodyweight,andregulateshealthybloodsugarlevels.It’sastrongblooddetoxifier,ispacked with antioxidants, helps control free-radical damage, prevents heartdiseaseandcancer, reducescholesterol, and increasescirculation forbeautiful,clearskin.

Green teaalsohasbeen found tohelpourbrainproducemorealphawaves,which decreases tension and stress, while increasing mental focus andconcentration.

CHILLEDCHAIFROSTYSHAKE

MAKES4SERVINGS

ThisisanotherdrinkthatusesmyBasicNutMylkrecipe;Iusealittlelesswaterhereforathicker,creamerconsistency.Thislight,cool,frothychaiismadewithrichmaple-flavoredpecansandhintsofIndia-inspiredspices.Iliketoleavetheblenderblendingfor30secondsormoreonhighspeedtocreateabubblyfroth.I’lladdtheiceattheverylastmomenttochill,thenserverightawayjustlikeacappuccinowithfroth.

1recipeBasicNutMylk(page41)madewithpecansanddates,andonly3cupsofwater(insteadof5)½teaspoonalcohol-freevanillaextract¼teaspoongroundcardamom¼teaspoongroundcinnamon1cupice

Follow the directions for BasicNutMylk, adding the vanilla, cardamom, andcinnamon.Blenduntilsmooth.Addtheiceandblendtomix.

Bestservedimmediately,butwillkeepforseveraldaysinthefridge.

ELIXIRS

Myelixirsaremadebymixingtogetherfruitandwater,plussometimesabitofwhite wine, kombucha, or kefir for extra sparkle and taste (for recipes formakingyourownkombucha andkefir, seepages52-59).Elixirs are clear andvibrantlycolorful,andanypulpisstrainedout.Servethesebeautifulelixirsinamartiniglasswhenentertaining,orforaromanticdinnerfortwo.

RASPBERRYLEMONADE

MAKES4SERVINGS

A classically tart lemonade mixed with beautiful red raspberries with addedeffervescence and probiotic goodness from kombucha or kefir. You cansubstitute kombucha or kefir with Thai baby coconut water to make anelectrolyte-richlemonade.

½cupfreshorthawedfrozenraspberries2/3cupfreshlysqueezedlemonjuice(fromabout4lemons)½cupagavesyrup3cupskombuchaorkefir

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.Strainthroughaplasticsieveintoapitcher.Serveoverice.

Willkeepfor2daysinthefridge.

WATERMELONPUNCH

MAKESABOUT20SERVINGS

Addthisdrinktoyoursummertimepicnicorparty.Madewithwatermelonballs,agave,andlemon,it’sservedinadecorativewatermelonbowlwithpinenuts.

1smallseedlesswatermelon(about10pounds)½cupagavesyrup1tablespoonlemonjuice(fromabout1lemon)2cupsicecubesPinenuts,forgarnish

Cutthewatermelonacrossone-thirddownfromtop,andcutabitoffthebottomsoitsitsflat.

Useamelonballertoscoopthefleshintoalargebowl.Scrapeouttheremainingwatermelonfleshandsqueezeoutthejuice,usingasieveorcheesecloth,intothelargebowlholdingthescoopedballs.Addtheagaveandlemonjuice,andstirtomixwell.Add1cupoftheice.

Transferthepunchtothewatermelonbowlandaddtheremainingice.Garnishwithpinenutsandserve.

SERVINGSUGGESTIONS:Addotherfruitstothepunch,suchascantaloupeorhoneydewmelonballs,strawberries,pineapplechunks,lychees,ormandarin

orangeslices.

GINGER-LEMONMARTINI

MAKES2COCKTAILS

A refreshing white winemartini made with tart lemon juice and ginger. Addjalapeñotokickuptheheatinyourelixir.

2tablespoonsagavesyrupPalmsugarorshreddedcoconut,groundintoapowder½lemon,sliced1(1-inch)piecefreshginger,peeledandsliced6ounceswhitewine1cupiceLemonzest,forgarnish

Rimtwoglasseswiththeagavesyrupandpalmsugar.Setaside.

Placethelemonandgingerslicesinanold-fashionedglassandmuddle.Addthewineandswirl.Transferthemixturetoacocktailshaker,withtheice.Shake.

Straintheelixir intotherimmedcocktailglasses.Garnishwiththelemonpeel.

Enjoyimmediately.

SERVING SUGGESTION: Add 1 to 2 tablespoons sliced fresh jalapeño toyourmuddlemixture. If you really like it hot, use your sliced jalapeño to rimyourglasses.

PEARSPRITZER

MAKES4COCKTAILS

Awonderfulpartydrink.YoucanuseappleifanAsianpearisunavailable.Youcansubstitutewhitewinewithkefir,kombucha,orskip itall togetherand justusesparklingwater,ifyouprefer.

1Asianpear,peeled,cored,andslicedthinly1½cupswhitewine2cupssparklingwater,chilled4limewedges,forgarnish

Place thepearslices inapitcher.Add thewine,andplace in the fridge for30minutesto2hours.

Fill four glasseswith ice. Strain thewine and place a few pear slices in eachglass.Topoffeachglasswith sparklingwater.Garnisheachglasswitha limewedge.

WATERMELONCOOLER

MAKES4COCKTAILS

Thisrecipecallsforfrozenwatermelon.Ifyou’reinahurry,justaddicecubeswhenblendingtochill.

2cupswatermeloncubes,seeded½cupwhitewineJuiceof1lime1tablespoonagavesyrup4slicesofwatermelonorwedgesoflime,forgarnish

Freezethewatermeloncubesforanhourortwo.

Place thewatermelon,wine, limejuice,andagave inahigh-speedblenderandblenduntilsmooth.

Strainintofourcocktailglasses.Garnisheachglasswithsliceofwatermelonorwedgeoflime.

POMEGRANATE-MINT-CUCUMBERFIZZ

MAKES2SERVINGS

Abrightredelixirpackedwithantioxidantsfrompomegranate,whichfightfree-radical damage and accelerated aging. Cucumber andmint add a cool flavor.Feelfreetosubstitutesparklingwaterwithkefirorkombucha.

¼cupchopped,peeledcucumber¼cupfreshmint½cuppomegranatejuice1cupice1cupsparklingwater2freshmintstems,forgarnish2cucumberslices,forgarnish

Placethecucumberandmintinabarglassandmuddle.Addthejuiceandswirltomix.Pourintoabarshaker,withtheice,andshake.Strainintotwoglasses.Topoffwithasplashofsparklingwaterandserveimmediately.Garnishwithamintstempokedthroughacucumberslice.

Willkeepforadayortwointhefridge.

MUDDLEDSTRAWBERRIESINCOCONUTKEFIR

MAKES4SERVINGS

Naturally effervescent and probiotic rich coconut kefir is muddled with fresh

strawberries toaddasweetredcolorandflavor.Thisrecipecanbemadewithwaterkefir,too(forkefirrecipes,seepages54to56).

1cupfreshstrawberries4cupscoconutkefir,chilled(page54)

Divide the strawberries andkefir among four glasses.Use a fork tomash andmuddlethestrawberriesinthekefirbeforeserving.

SUNTEAS

Makingsunteaisslow-cookingyourteawiththeheatofthesun.Allyouneedisalargeglassjar,suchasa1-or2-quartmasonjaroragallonjug.

Fill itwith filteredwater and tea bags, thenplace in the sun to brew.Usuallyfourteabagsperliterworksgreat.

Extreme raw fooders don’t even boil their water, hence the sun tea. If youdon’t mind boiled water, you can always make traditional tea to use in thefollowing recipes. Never boil your water in a microwave. It will change themolecularstructureofyourwaterandemitdangerousradiation.

TEALATTE

MAKES4SERVINGS

Teaisbrewedinaglassjarinthesun.Onceitisready,yourfavoritenutmylkisaddedovericetomakeadeliciouscoldlattedrink.

1literfilteredwater4teabags1cupofyourfavoritenutmylk(pages41-42)

Fillacleanglassjarwiththefilteredwaterandteabags.Coverandsetinthesunforbetween2and5hours,dependingonhowdarkyouwantyourtea.

Oncetheteahasbrewedtoyourliking,removefromthesun.Openthelidandremovetheteabags.Coverandplacethejarinthefridgetochill,orpourtheteaovericeintoglasses.Add¼cupofnutmylkperglass,toserve.

POMEGRANATE-BERRYSUNTEA

MAKES4SERVINGS

Raspberry Lemonade ice cubes and frozen blueberries are added to brewedgreenteajustbeforeserving,tocreateafestivepresentation.

½recipeRaspberryLemonade(page46)4teabagspomegranategreentea1literfilteredwater¾cupblueberries,frozen

FilltwoicecubetrayswithRaspberryLemonade,andfreeze.

Fillacleanglassjarwiththefilteredwaterandteabags.Coverandsetinthesun

forbetween2and5hours,dependingonhowdarkyouwantyourtea.Removetheteabagsandchillinthefridgeforatleast1hour.

Toserve,placethefrozenblueberriesandicecubesinthetea.

THAIICEDTEA

MAKES4SERVINGS

Thai tea leavesaresunbrewed inwater, then the tea issweetenedwithagave.Nutmylkisaddedforcreaminess.

Ifyoudon’thaveThaitealeaves,youcanuseablackteainstead.Addapinchofcinnamonandacoupleoflargeslicesofdriedmangobeforebrewing.

1cupThaitealeaves4cupsfilteredwater½cupagavesyrup2cupsVanillaAlmondMylk(page41)

Placethetealeavesinateabag,andbrewinthewaterforseveralhoursinthesun.

Removethetealeavesandstirintheagavesyrupandmylk.Serveandenjoy.

CULTUREDDRINKS

These drinks are a refreshing and delicious way to obtain more good-for-usprobiotics, the beneficial bacteria we need to build a healthy inner body

environment.

Thefriendlybacteriaincultureddrinkscreateahealthydigestivesystemandcolon, to help us break down and digest our food and absorbmore nutrients.Theyalsohelpremovetoxinsfromourbody,detoxingusfromtheinsideout.

Kefir,myfavoriteandthesimplesttomake,andkombuchaaremadewiththehelpofalivingculturethatfermentsand“brews”thedrink.Rejuvelacisanotherpopulardrinkmadeby fermentinggrains inwateralone,without thehelpofalivingculture.

KEFIR

Kefir isaprobioticdrinkwithhealingproperties that slowsdownouragingprocess.It’smadeusingkefir“grains,”whichoriginateinMexico.Thesegrainsare not actually a cereal but are a mother culture that digests sugar in afermentation process, resulting in a fizzy, carbonated beverage similar tochampagne.

Althoughsomevarietiesofkefirrequiredairy(andmanypeoplehavelikenedkefir toyogurt), rawwaterkefir isavailableaswell.Unlikedairyyogurt,kefircontains about thirty strains of bacteria and yeast. The culture comes in smalltranslucentballscalled“grains,”whicharemadeupofapolysaccharidecalledkefiran,organicacids,yeasts,andbacteria.

Kefiran has antitumor properties, is an anti-inflammatory, and boosts theimmunesystem.Kefirisknowntolowercholesterollevels;helpswithheartandartery disease; regulates blood pressure; aids in digestion; and heals the liver,kidneys,spleen,pancreas,gallbladder,andstomachulcers.

Waterkefir isbrewedusing“waterkefirgrains,” asopposed to“dairykefirgrains”usedindairymilk.Thegrainsallowustocreateanewrecipeofwaterkefir every 24 to 48 hours. It’s a great, healthy, soda replacement that’sdelicious.

Ideally,youwanttouselivinggrains,notgrainsthathavebeendehydratedorfrozen.Trytoavoidpowderstarters;thebacteriaarenotasactiveandwillonlymakeeightbatches,ifyou’relucky,beforeyouhavetobuymorestarterpowder.You’ll only need to buy living grains once, and they’ll grow and expandindefinitelywhencaredforproperly.Youcanbuywaterkefirgrainsonline.Ilist

a couple of places in my resources section (see page 308). I got mine fromChereeatwww.stichingtime.com.

COCONUTKEFIR

MAKES1QUART

This recipe calls for Thai young green coconuts,which can be found atmostAsianmarketsandnaturalfoodstores.Wholegreencoconutsarelarge,andtheonesatthestoresareusuallyshaveddowntothewhite,spongy,pithlayer.

To open your coconut, see page 55.Make sure not to use anymetalwhenmakingthisrecipe,asitwilldamageyourlivingcultures.Useonlyplasticandglass.

Coconutkefirmakesahealthysodasubstitute.Kefirissaidtodecreasesugarcravings; clear our complexions; aid in digestion; and provide nutrients,minerals,andhealthybacteriathatrestorebalancetoourintestinalflora.Itwillbereadytodrinkinjustadayortwo.

NOTE:Onecoconutwillusuallyyieldaround1½toalmost2cupsofwater,andaround¾to1cupofmeattouseinCoconutBacon(page76)andCoconutKefirCheeze(page106).

2coconuts1to2tablespoonswaterkefirgrains

Openyourcoconutsandpourthecoconutwaterthroughaplasticstrainerintoa

largemeasuringcuporbowl.Then,transferthewatertoalarge,glasscanningormason jar. Using a funnel will make it easier. Fill your glass jar only three-quarterstofour-fifthsfull.NOTE:Makesurewaterisclear;ifthewaterispink,it’srancid.

Next,addyourkefirgrainstothejarwiththecoconutwater.Closethelidandplacethejarsomeplacethat’s70°to74°F.Incolderclimates,youcanplaceyourjarinyouroven,withonlytheovenlighton.

The longer yourwater ferments, the less sweet andmore sour andvinegary itwilltaste.Thewaterwillturnmilkyincolor.Thebrewtimeshouldnotexceed48hours.There’sreallynominimumbrewtime;theshorterthetime,themoresugarand sweeteryourbrew. Ideally,youwant tobrew thecoconutwater forsomewherebetween24and48hours.Youcantasteyourwaterevery24hourstocheckifit’sslightlyfizzy,likechampagne,andtoachievethesugarlevelandflavoryoudesire.

Onceyourbrewisdone,pourit intoanonmetalbowl,catchingthegrainsinaplasticsieve.Usethesegrainstostartyournextreciperightaway.

Pourthestrainedkefirwaterintoanotherglassjar,andenjoyimmediately.Storeinthefridge.

Willkeepforseveralweeksinyourfridge.

OpeningandScrapingaYoungCoconut

SINCEWRITINGmyfirstbook,Ani’sRawFoodKitchen,I’vefoundaquieterwaytoopenacoconutwithouttheneedofaheavycleaver.Asharpknifeofanysize, even a pocketknife, will work. So, now I can take a coconut hiking orcampingwithoutluggingmycleaveralong.

1.Toopenacoconut,layitonitsside.Useaknifetoshavethewhitepith,orcoir,offthetopofthecoconut.Shavetowardthetopcenterpointof

orcoir,offthetopofthecoconut.Shavetowardthetopcenterpointofthecoconut.Rotatecoconut,andrepeatuntilyoufullyexposethehardcenter,whichlookslikesmoothwoodandcontainsthewater.

2.Next,setthecoconutuprightandusetheheelofyourknifetogentlytaptheedgeofthehardexposedcenter.Thecoconuthasanaturalstresslinearoundthecrown,inacirclethatwillgiveandcrackopen.

3.Placetheheelofyourknifeintheopeningandrockbackwardandforwardtoincreasetheopening.Itshouldsplittocreatealarge,circularopening.

4.Pullbackandremovethetopfromthecoconut.Pourthecoconutwaterintoacontainer.

Toscrapeoutyourcoconut’smeat,useastrong,largespoon.Ifinditeasiertoholdthespoon’scurveoppositeofthecoconut’scurve,upsidedowncomparedwithhowweholdittoscoopsoup.IliketoseeifIcangetallthemeatoutinonepiece.Placethemeatinabowlandcleanitbyrunningyourfingersoverittoremoveanyhardpieces.

WATERKEFIR

MAKE2CUPS

Whereas kombucha and rejuvelac, and even coconut kefir, can taste a bitvinegary, water kefir’s taste is themost palatable. It’s really delicious, like asoda.

This is an alternative way to make beneficial kefir when coconuts are notavailable,orwhenyouwantafaster,easierprocess.Justdissolvesugaroragave

syrupinwater,addraisinsandlemonslicesplusthegrains,andbrewfor24to48 hours. This recipe was inspired by Cheree from www.stichingtime.com,whereIordermygrains.

Aswithkombuchabrewing,somepeopleareconcernedaboutthesugarusedtofeedtheculture’sfermentationprocess.I’vedoneextensiveresearchandhavefound that though thewatermay still taste sweet at 48 hours of brewing, thesugarcontentisverylow.

Allowing for a secondary fermentation, byplacing thewater kefir, after thegrainshavebeenremoved,inaglassjaratroomtemperatureforanotherdayortwo,willdecreasethesugarcontentevenmore,whilesubstantiallyincreasingB-groupvitamins.

NOTE:Keepmetalawayfromyourkefirgrains.

2cupsfilteredwater1/3cuporganicSucanat,turbinadosugar,oragavesyrup1tablespoonraisins¼cuplemonslices,withrindon(about½lemon)1to2tablespoonswaterkefirgrains

Pour thewater intoaglass jarwitha lid.Don’t fillall thewayto the top,andmakesuretoleaveacoupleofinchesofair.Dissolvethesugarinthewaterbystirringorshakingwiththelidon.Addtheraisinsandlemonslices,andthekefirgrains.Closethelid.

Placethejarinadarkcabinetfor24to48hours,tobrewandferment.Youcanstir the brewonce a day, or just leave it alone for 2 days.When ready, use aplasticspoonorsieve(donotusemetal)toscoopthelemonandraisinsoffthetop.Then,stirslightlyandpourthewaterthroughaplasticsievetocatchallofyourwaterkefirgrains.

Pour thewater into a glass container, and either place in the fridge and enjoyimmediately;orleaveatroomtemperatureforanotherdayortwoforsecondaryfermentation,thenplacethejarinthefridgetoenjoy.

Willkeepforamonthormoreinthefridge.

Usethekefirwatergrainstostartanotherbatchimmediately.

IsSugarVegan?Turbinadovs.Sucanatvs.WhiteSugar

I’VEALWAYS known thatwhite sugar is refined and processed.But, Iwasreallysurprisedtofindoutthatwhitesugarisrefinedwithbonechar,soit’snotvegan.AccordingtoPETA,Sucanatandturbinadoareneverfilteredwithbonechar.

Turbinado sugar is similar to white refined sugar except for its color andcontains only a tiny amount of molasses. It’s made by evaporating and thencrystallizing sugar cane juice. The crystals are spun in a turbine (hence thename)toremoveanyremainingwater.

Sucanat(“SUgarCAneNATural”)ispuredriedcanejuice.It’sanonrefinedcanesugarandcontainsitsfullmolassescontentandflavor.

KOMBUCHA

Ahealinganddetoxifyingdrinkmadefromtea,sugar,andaculturecalledthe“mother”or“mushroom,”which isactuallyasymbiosisofaceticacidbacteriaand yeast. This mother culture transforms the tea into enzymes; vitamins;organic acids; and substances with antibiotic, antiseptic, and detoxifyingcharacteristics.

The earliest records of kombucha are from 414 BC in Korea, where iteventually migrated to China, Japan, Russia, and India. It’s known for itsantiagingproperties,removesheavymetalsandtoxinsfromourbodies,andisapowerful detoxifier. It increases stamina, thins our blood, improves skinelasticity,tone,andcolor,helpsourbodyflushacidictoxins,andevencombatsdepression.

Kombuchaishighinhyaluronicacid,whichhelpsconnectivetissuesandthecollagen in skin staymoist and youthful. It can also be applied topically as a

compress and is used in cultured food recipes as a starter to speed up thefermentationprocess.

The“mothermushroom”cultureisa jellylikemembranethatwillconstantlygrow. You can grow your own mother from scratch, using unpasturizedkombuchateainplaceofthemotherwhenbrewing.Thisprocesstakeslongertobrewbecauseofthesmallamountofbacteriaandyeast.Whereasittakesabouttwo weeks when you start from a mother, it will take about a month whenstartingfromscratch.

Kombucha can be made with caffeinated or caffeine-free teas. Drink amaximumoftwocupsperdayasapreventative.Kombuchaissimilartovinegarinthatitcontainsahighamountofaceticacid,soI’drecommendamaximumoftwocupsaday.

KOMBUCHA

MAKES1GALLON

Make your kombuchawith black, oolong, or green tea. The culture prefers tohave at least some black tea in themix. Using caffeine-free tea can bemorechallengingbecauseitlackstannin,andyou’llneedtouseaboutsixtimesmorethancaffeinatedtea.AvoidusingherbsandaromaticteassuchasEarlGrey,asthearomaticoilscankillyourkombuchaculture.

Usespringwater;avoiddistilledorreverseosmosiswater,asthebrewneedsthetracemineralsinthewater.Useawide-toppedglass,china,orenamelbowltobrew;thiswillallowforgoodbreathingoftheculture,plusit’llbeeasiertoremovethemotherculturelater.Or,useawide-mouthegallonjug.Avoidusingmetalbowlsorspoonswhenmakingthisrecipe,asitwilldamagetheculture.

Thelongerkombuchaisleft,themoresourandvinegarythetaste,andthelesssugar it will contain. Factors such as not using enough starter, poor hygiene,cigarette smoke, sunlight, contact withmetal, andwater withoutminerals canspoilaculture.Adeadculturewilldarkenandsinktothebottom.

Orderkombuchamushroomsonlineatwww.stichingtime.com.Youcanstartwith the stringy culture found in a bottle of kombucha drink, but it will take

muchlongertobrewthatwaybecauseofthesmallamountofbacteriaandyeast.Remember,whereasit takesabouttwoweekswhenyoustartfromamother,itwilltakeaboutamonthwhenstartingfromscratch.

2½quartsspringwater¼cuploosetealeaves,or6regularteabags1cuprawsugar,Sucanat,orturbinadosugarKombuchamushroomculturefromthepreviousbrew,aboutthesizeofasaucer1½cupskombuchafromthepreviousbrew,or½cupwhitevinegarasastartersubstitute

Boilyourwater for at least 5minutes, then turnoff theheat.Add the tea andsugar, and let steep until completely cool before removing the leaves or bags.Remember, the sugar is for the culture to eat andwill help grow a new babyculture on top of the tea, creating enzymes and other beneficial properties.Although I’ve not hadmuch success with these, you can try to use agave orhoney,buttheirbacterialcontaminantsmaydegradethecultureovertime.

Pour2½quartsofyourroom-temperatureteaintoa1-gallonwide-mouthedglassjar,oraglassorceramicbowl.Makesuretoleaveaironthesurface,notfillingyourcontainercompletely.

Addthemushroomandthestarter.Tasteoncewithacleanspoontomakesureittastesslightlytart.Ifnot,add¼cupofwhitevinegartopreventmold.

Cover the jarwithanewcoffeefilterandsecure itwitha rubberband.Afineclothwon’tkeep fruit fliesout, and towelsare too thick.Place thebrewawayfrom sunlight in a stable environmentwhere itwill never bemoved. Select aplacewithatemperaturebetween68°and83°F.

Aclearortranslucentfilmwillbeginformingontopoftheliquidwithinafewdaysandwillsmell fermented.Aftersevento twelvedays, thenewmushroomculturebabyontopoftheliquidwillbeabouta¼-to⅜-inchthick,whichtells

youit’sreadytodrink.Theculturemaybegray,cream,orpeachincolor.

Whenreadytobottleyourbrew,first transferthebabyculturethat’sgrownonthetopandtheoriginaltoacleanbowl,asthestarterforyournextbatch.

Stirupthesedimentthatformedonthebottomofthebowl,andbottleyourbrewinglassbottles,tightlycapped.Thesedimentcontainstheyeastthatwillmakeitfizzy,anditwillneedanotherdayortwoafterbottlingatroomtemperaturetobuildupenoughpressuretomakeafizz.

Willkeepforuptothirtydaysinthefridge.

Your kombucha should taste a bit tart, and a little sweet, with slighteffervescence.Eachrecipewillbedifferent.Asyourculturemultiplies,youcanplacebothintoonejar,orgiveonetoafriendwithsomestarterteatostarthisorherownbrew.

TheeasiestwayIliketoflavormykombuchaisbymixingfruitjuiceswiththekombuchabeforedrinking.Agoodratiotostartatisabout5to10percentjuiceto90to95percentkombucha.Adjusttoyourliking.

REJUVELAC

Rejuvelac is the fermented drink of choice for Dr. AnnWigmore, an old-schoolnaturalhealtheducatorwhofoundedtheAnnWigmoreInstituteinPuertoRicoin1990.Shetaughtthatrejuvelacshouldbeusedasareplacementtowateronthelivefoodsprogram.

Rejuvelac contains friendly bacteria necessary for a healthy colon and forhelpingourbodyremovetoxinsandisagoodsourceofB-complexvitaminsandvitaminsC andE. It’smade using any cereal grain, such as barley, oats, rye,wheat, unhulled millet, or buckwheat, and any whole-grain rice. Each grain

creates its own unique flavor. I personally prefer the taste of kefir, thenkombucha,torejuvelac.Rejuvelachasatartlemonadeflavor.

REJUVELAC

MAKESABOUT2QUARTS

For best results, you want to use fresh, organic grains when making yourrejuvelac.Usea2-quartwide-mouthedglassmasonjartomakeyourbrew.

2cupsgrains(anycerealgrainorwhole-grainricewilldo)Filteredorspringwater

Placeyourgrainsintoyour2-quartjar,andfillwithwatertorinse.Pouroffanyfloatingdebris andcloudywater.Fill the jar again and rinseuntil thewater isclear.Then,addnewwatertofillthejarto1to2inchesfromtop.Letthegrainssoakforabout12hours.

Pourthewateroutofthejarbytippingitcarefully.Addfreshwater,andrinseand drain the grains well. Try to leave as little water in the jar as possiblebetweenrinses.Setthejarsomeplacedarkbetween68°and80°Fandsproutthegrainsfor24to72hours,untilatailgrowsoutattheendoftheseed.Rinsethegrainsacoupleoftimesdailywhilesprouting,drainingwell.

Next,fillthejaralmosttothetopwithfreshwater,leavingacoupleofinchesofair.Coverwithacoffeefilter,andsecurewitharubberband.Placethebrewinadark cabinet and let ferment for 24 to72hours at room temperature (between68°and80°F).You’llknowit’s readywhen it smells fermentedandhasa tartlemonadeflavor.

Pourthebrewthroughaplasticstrainerintoalargebowl,toremoveyourgrainsfromtherejuvelac.Youcouldmakeanotherbatchofbrewwiththesegrains.Itwon’ttakeaslongtofermentbutwon’tbeasstrong,either.Usethesesproutedgrainstomakearawcrackerorcereal(seepages112and63).

Willkeepforseveraldaysinthefridge.

4

BREAKFAST

BREAKFASTISMYmostimportantmeal.Itfuelsmeupandpowersmethroughmyday.Enjoyingwholerawfoodsforbreakfastwillfillyourbodywithvitamins,minerals,andpowerfulantioxidants togiveyouapowerfulheadstarttoyourday.

Iwasinspiredtocreatethefollowingrecipesbecauseit’snearimpossibleto

go out to enjoy any breakfast or brunch that’s free ofwheat, gluten, soy, anddairy.And,aswitheveryotherrecipeinthisbook,rawisnotsynonymouswithgiving up the delicious tastes of your favorite foods. This chapter includesbreakfastgoodiessuchascrepesfilledwithfruit,kream,andchocolate;savoryscrambles;vegetablequiches;toastwithjamandbutter;biscuitsandgravy;andcerealsthataregreattotakewithyouontheroad.

Whatagreatwaytostarteveryday!

CEREALS

Thesimplestcerealsaremadebyplacingnuts,seeds,and/ordriedorfreshfruitinabowl,andenjoyingwithyourfavoritemylk.However, Ialsohaverecipesthatareabitmorecomplex—andtotallyworththeeffort.BuckwheatCrispiesinabowlwithmylkisreminiscentofacrispedricecereal.Oatmealandporridgecan bemade in a food processor, and superfood chia seeds thicken into a gelwhenhydratedinyourfavoritemylk.

DRIEDFRUIT,PECAN,ANDCOCONUTRAWNOLA

MAKES4SERVINGS

Asimplemixofcoconut,pecans,andyour favoritedriedfruits.Agreat travelfood,thiscerealcanbeenjoyedeverywherewithasplashofyourfavoritemylk.

¼cupshredded,driedcoconut½cupcrushedpecans¾cupmixeddriedfruit,suchascranberries,raisins,cherries,and/orblueberries

Placealltheingredientsinamixingbowl.Tosstomixwell,andservewithyourfavoritenutmylk.

Iliketomakealargerecipeofdehydratedbuckwheatandkeepitstoredinabigjar.IplacetheseBuckwheatCrispiesinabowlwithmylktomakeaquickcereal,addthemtocakesforacrispytexture,andgrindthemintoapowderandcoatvegetablesbeforedehydratingtomakealighttempurashell.Isprinklethemintowrapsandonsmoothiestoaddanextratextureofcrunch.

BUCKWHEATCRISPIES

MAKES2CUPS

Thisrecipe’sfromAni’sRawFoodKitchen.I’mincludingithereagainbecausewe’llbeusingthesecrispstoaddalightcrunchtocakes,cereals,anddesserts.

1poundbuckwheatgroats

Soak the groats in a largemixing bowlwith three times the amount ofwater.Leaveovernight.Rinsewellthenextmorning,anddrain.

Spread evenly on 14-inch-squareExcaliburDehydratormesh trays, and dry at104°Ffor3to5hours,oruntilcompletelydry.

Store the Buckwheat Crispies in an airtight glass jar. Will keep for severalmonths.

CHOCOLATECRISPIES

MAKES4SERVINGS

AsimplecerealmadebypouringChocolateMylkoverabowlfulofBuckwheatCrispies.Thismakesagreatmidafternoonsnack,too.

2cupsBuckwheatCrispies(page63)1½cupsChocolateMylk(page41)

Divide the Buckwheat Crispies among four serving bowls. Serve with theChocolateMylk.

SERVINGSUGGESTION:Add1to2tablespoonsofgojiberriestoeachbowlofcereal.

STRAWBERRYCRISPIES

MAKES4SERVINGS

A superfast, fun, strawberry cereal made by pouring StrawberryMylk over abowlfulofBuckwheatCrispies.

A bowl of these Strawberry Crispies makes me want to watch Saturdaymorning cartoons. Which, by the way, I was rarely allowed to watch whengrowingup,andalwaysfeltlikeI’dmissedout.Perhapsthat’swhatattractedmetomyearlycareerinanimationanddigitalvideo.

2cupsBuckwheatCrispies(page63)1cupslicedstrawberries1½cupsStrawberryMylk(page42)

Divide the Buckwheat Crispies among four serving bowls. Top with thestrawberries.ServewiththeStrawberryMylk.

SERVING SUGGESTION: Enjoy your Buckwheat Crispies with whateverflavor mylk you have on hand. Add fresh and dried fruits, and even nuts orseeds,tocreateyourownpersonalfavorite.

APPLE-NUTPORRIDGE

MAKES4SERVINGS

A delicious creamed porridge packed with beautifying vitamins and omegasfromnutsandflaxseedsandkissedwithsweetredgojiberriesandfigs.

½cupofyourfavoritenuts2apples,coredanddiced1tablespoongroundflaxseed2tablespoonsagavesyrup1tablespoongojiberries6driedfigs,chopped

Placethenuts,apples,groundflaxseeds,andagaveinafoodprocessor.Processintoachunkyporridgetextureofyourliking.

Toserve,divideamongfourbowls.Topwiththegojiberriesandfigs,andserve.

SERVINGSUGGESTION:Enjoywithyourfavoritemylk.

BASICSPROUTEDOATMEAL

MAKES4SERVINGS

Enjoythisbasicoatmealrecipeonitsown,ormixinyourfavoriteflavors,fruits,nuts,andfavoritemylk.

2cupswholeoatgroats,soakedovernightin4cupsofwater,andrinsedwellbeforeusing½cuppitteddates,or1cupslicedbanana,or¼cupagavesyrup2tablespoonsfilteredwater,asneeded1½tablespoonsofyourfavoriteflavoring,suchasalcohol-freevanillaex-tract,cacaonibsorpowder,orcarobpowder(optional)½cupofyourfavoritefruitornuts,suchasgojiberries,raisins,oral-monds(optional)

Placetheoatsanddates(orothersweetener)inafoodprocessorwiththewater,and process into a creamy texture similar to cooked oatmeal. For a thinnerconsistency,addanother¼cupofwaterandprocess.

Addtheoptionalflavoringandfruitsandnuts,ifdesired.Pulsetomixwell.

SERVINGSUGGESTION:Enjoywithyourfavoritemylk.

SUPERCHIACEREAL

MAKES4SERVINGS

ChiaisanAztecsuperfoodthatbuildsstrengthandenergy.Hydratedchiaseedsabsorbmorethantwelvetimestheirweightinwater,keepingushydratedallday

long.Chiagelgives thiscereal its thick texture.Asupersourceofenergy, thiscerealtravelsgreatoncampingtripsandlongtreks.

½cupchiaseeds½cuppumpkinseeds½cupcurrantorraisins½cupchoppeddehydratedapples3cupsofyourfavoritemylk

Placealltheingredientsinamixingbowlandstirwell.Waitfor5to10minutesforthedryingredientstobecomehydratedandthecerealtothicken.Serveandenjoy.

SERVINGSUGGESTION:Topwithfreshfruitbeforeserving.

OPTIONS: Start with½ cup of chia seeds and your favoritemylk, then addwhatever nuts, seeds, fresh or dried fruit you have on hand to create yourpersonalized flavor combos.One ofmy favorite combos is chia inmylkwithdehydratedapples,raisins,andcinnamon.Anotherischiainmylkwithpecans,cranberries,anddriedshreddedcoconut.

CREPES

Yes,thereissuchathingasrawcrepes!Theseareeasytomake,andcanbeabase for a meal any time of the day—breakfast, lunch, or dinner. Banana orApple Crepe wrappers, made by blending fruit with flax meal and thendehydrating, are filledwith kream or sauce and fresh fruit. A savory crepe ismadebyfillingcrepewrapperswithyourfavoritescrambleandaspicyjalapeñosauce.

BANANA-CHOCOLATE-HAZELNUTCREPES

MAKES4SERVINGS

This crepe is inspired by the delicious-smelling banana Nutella crepes madefreshonthestreetsofParis.Here’smyhealthyandguilt-freeversion.Feelfreetosubstituteyourfavoritenutsifyoucan’tfindhazelnuts,andcarobpowderforcacaoifyoudon’twantthecaffeine.

CREPES1recipeBananaFlaxCrepes(page68)(fourcrepes)FILLING1recipeChocolate-HazelnutKream(page68)TOPPING1recipeChocolateFudgeSauce(page282)

Layonecrepeontoeachoffourservingdishes.Scoopabout¼cupofChocolateHazelnutKreaminalinedownthecenterofeachcrepe.Foldthecrepeinhalforrollitupwiththefillinginside.

Toserve,drizzlewiththeChocolateFudgeSauce.

SERVING SUGGESTION: Sprinkle with cacao powder for looks. Garnishwithslicesofbanana,hazelnuts,orcacaonibs.

BANANAFLAXCREPES

MAKES4CREPES

Mildinflavor, thesecrepescanbeenjoyedinasavoryorsweetrecipe.Usetowrapsalads,makeburritos,andformwontons.Theflaxinthisrecipemakesforacrepelikeconsistencythat’slessleatherythanafruitleather.

1cupmashedbanana,packed(about2whole)½cupflaxmeal½cupwater,orasneeded

Placethebananainthebottomofahigh-speedblender.Addtheflaxmealandwater,andblenduntilsmooth.

Spreadthemixtureevenlyontoonelined14-inch-squareExcaliburDehydratortray.

Dehydratefor4to6hoursat104°F,oruntilcompletelydry.

CHOCOLATE-HAZELNUTKREAM

MAKESABOUT1CUP

Inspired by Nutella, a chocolate hazelnut spread from Italy. My version is a

creamysuperfoodthat’spackedwithantioxidantstokeepushealthyandstrong.

1cuphazelnuts(alsoknownasfilberts)2tablespoonscacaopowder2tablespoonsagavesyrup½to2/3cupfilteredwater,asneeded

Tomakeyourkream,placethehazelnuts,cacaopowder,agave,andwaterinahigh-speedblender.Blenduntilsmooth,addingonlyasmuchwaterasneededtocreateathickcream.

STRAWBERRYCREPES

MAKES4SERVINGS

Strawberry lovers’ breakfast bliss: sliced strawberries with chunky strawberryjamwrappedinsideacrepe,toppedwithstrawberrysauce.

1recipeAppleCrepes(page69)(fourcrepes)1recipeStrawberryJam(page96)1cupslicedstrawberries1recipeStrawberrySauce(page280)

Layonecrepeoneachoffourservingdishes.Spread¼cupofStrawberryJamoneachcrepe.Topeachwith¼cupofslicedstrawberries.Fold inhalforrollup.DrizzlewithStrawberrySaucebeforeserving.

SERVINGSUGGESTION:Garnishwithstrawberriesandmint.

APPLECREPES

MAKES4WRAPPERS

Mildinflavor,thesecrepesmakeagreatwrapforsavoryandsweetrecipes.Theflaxinthismixturecreatesacrepelikeconsistency,ratherthanthatofarubberyfruitleather.Erronthesideoflessagaveratherthanmore,oryourcrepeswillstaymushyandwon’tdryfully.

1cupcoredanddicedapple½cupflaxmeal2tablespoonsagavesyrup½cupwater,orasneeded

Placetheapplesinthebottomofahigh-speedblender.Addtheflaxmeal,agave,andwater.Blenduntilsmooth.

Spreadthemixtureevenlyontoonelined14-inch-squareExcaliburDehydratortray.

Dehydratefor4to6hoursat104°F,oruntilcompletelydry.Youcanalsoflipthecrepes,peelofftheliner,anddehydrateforanothercoupleofhoursuntildry.

VANILLAKREAMCREPES

MAKES4SERVINGS

These crepes are filledwith a cashew kream and toppedwith a pretty orangemarmalade.

1recipeAppleCrepes(page69)(fourcrepes)1recipeWhippedCashewKream(page266)1recipeOrangeMarmalade(page96)

Lay one crepe upon each of four serving dishes. Spread 1/3 cup of CashewKream down the center of each crepe. Roll up. Top with OrangeMarmaladebeforeserving.

SERVINGSUGGESTION:Garnishwithslicedorangesandmint.

LEMONKREAM-FILLEDCREPESWITHRASPBERRYSAUCE

MAKES4SERVINGS

ApplecrepesarefilledwithatangyLemonKream,thentoppedwithbrightredraspberrysauceandfreshraspberries.

1recipeFreshFruitJam(page96)madewithraspberries¼cupagavesyrup2recipesAppleCrepes(page69)2recipesLemonKream(page71)½cupfreshraspberries

To make the sauce, follow the directions for Fresh Fruit Jam made withraspberries.Addtheagavesyrupandprocess.

CuteachAppleCrepewrapperinhalf,soyouhavefourpieces.Layonecrepeoneachoffourservingdishes.Spread½cupofLemonKreamdownthecenterofeachcrepeandsprinklewith2tablespoonsofraspberries.Rollup.

Topwithjamandfreshraspberriesbeforeserving.

SERVINGSUGGESTION:Grind dried coconut into a powder, and sprinkleoveryourcrepesthroughasievetogiveapowderedsugarlook.

LEMONKREAM

MAKES1CUP

Cashews blended with fresh lemon juice and zest create a creamy, rich, and

tangysauce.

Ifyoudon’thaveahigh-speedblender,usethegrindertopwithyourPersonalBlenderoryourcoffeegrinder to firstgrind thecashews intoapowderbeforeusing,tohelpcreateasmooth,creamyconsistency.

1cupcashews½cuplemonjuice(fromabout2lemons)1teaspoongratedlemonzest¼cupfilteredwater,orasneeded

Place all the ingredients in a high-speed blender. Blend until smooth, addingonlyasmuchwaterasneededtocreateathick,smoothkream.

SAVORYMORNINGCREPESWITHJALAPEÑOCHEEZESAUCE

MAKES4SERVINGS

Asavorycrepefilledwithyourfavoritescrambleandtoppedwithaspicysauce.Deliciousforbothbrunchanddinner.

1recipeAppleCrepes(page69)1recipeofyourfavoritescramble(pages79to85)1recipeJalapeñoCheezeSauce(page104)

Layonecrepeoneachoffourservingdishes.Scoopyourfavoritescrambleonto

halfofeachcrepe.Foldovertheotherhalf,orrollup.

TopwithJalapeñoCheezeSauce,andserve.

Willkeepforonedayinthefridge.

PANCAKES

Myrawpancakesare trulymoistandfluffy,withaconsistencyverysimilar tothatofcookedwheatpancakes!You’vegottotrymakingthemsoyoucanseeforyourselfhowamazingthetextureandflavorare.

Imakemypancakebatterbyblendingtogetherbananasandflax,whichbothbind and hold together rich Brazil nuts. Bananas add a light, airy, fluffyconsistencywhenblended,theBrazilnutsaddasmoothness,whiletheflaxhelpsholdeverythingtogether.

Finally,sweet,soft,fluffypancakestoenjoysyrups,butters,andsauceswith!

BRAZILNUT-BANANAPANCAKES

MAKES6PANCAKES

Deliciouslylightpancakes.Enjoywithagavesyrup,maplesyrup,oranyoftheJamsandButters(pages96to100),orSauces(pages280to282).

2cupsmashedbananas,packed(about3whole)1cupBrazilnuts,processedintoapowder1cupflaxmeal2teaspoonsgroundcinnamon1cupfilteredwater,orasneeded

Place the banana in the bottom of a high-speed blender. Add the processedBrazilnuts,flaxmeal,cinnamon,andwater.Blenduntilsmooth.

Ladle ½ cup of the mixture into six circles on two lined 14-inch-squareExcaliburDehydrator trays(fourononetray, theremainingtwoonthesecondtray).Spreadintopancakeshapes.

Dehydrate for 5 to 7 hours at 104°F. Flip, peel off the Paraflexx lining, anddehydrateforanother2to4hours,todesiredconsistency.

Servewithyourfavoritejam,sauce,orsyrup.

BRAZILNUT-BANANAPANCAKESWITHBLUEBERRYSYRUPANDSLICEDBANANAS

SLICEDBANANAS

MAKES4SERVINGS

1recipeBrazilNut-BananaPancakes(page73)(fourpancakes)1cupslicedbananaand/orberries1recipeBasicFruitSauce(page280)madewithblueberries

Layonepancakeoneachoffourservingdishesandtopwith thefruit.Drizzlewiththesauceandserve.

BACON

I like to make raw vegan bacon using the fatty meat from fresh Thai babycoconuts in the same way cooked jerky is made. You can buy these youngcoconutsatnaturalfoodstoresandAsianmarkets.Youngcoconutsaredifferentfrom the traditional brown furry ones we’re used to seeing. The young onestypicallyhavetheshelltrimmedoff,exposingtheirwhitespongypith.Theylookwhiteontheoutside.

Youmaybeabletoordercoconutsonline,buttheyareveryheavy,anditwill

beexpensive.

In case coconuts are not available, I’ll show you how tomake bacon fromeggplantinstead,byfirstwiltingitwithsalt,thenmarinatinganddehydratingitthesamewayasthecoconutmeat.

COCONUTBACON

MAKES4SERVINGS

Thai baby coconut is a favorite raw food for its electrolyte-rich living water.Plus,theinsideofeachcoconutislinedwiththecoconutmeatusedtomakethisrecipe.

Thethicknessofeachcoconut’smeatvariesfromthinner,moretranslucentincolor, andgelatinous in consistency toharder,whiter, and thicker—sometimesup to¼-inch thick. The thickermeatsmake for better bacon, only because itshrinksalotduringdehydration.

Addingafewdropsofliquidsmokewillgiveyourbaconabarbecueflavor.

2cupscoconutmeat(from3to4Thaibabycoconuts)3tablespoonsNamaShoyuorBraggLiquidAminos2tablespoonsoliveoilAfewdropsofliquidsmokeflavoring(optional)

When scraping the meat out of your coconuts, try to keep pieces as large aspossible.Cleanthemeatbyrunningyourfingersoveritssurface,pickingoffanypiecesofhardhusk.Rinsewithfilteredwaterasalaststep,anddrainwell.

Place the coconut meat in a mixing bowl and add the remaining ingredients.Tosstomixwell.Laythemeatinasinglelayerontwo14-inchsquareExcaliburDehydratortrays.

Dehydrate for 6 to 8 hours at 104°F. The length of timewill depend on howthick your coconut meat is. Check it and dry it to your liking. Don’toverdehydrate,becausethemoreyoudryit,themoreitwillshrink,andyou’llbeleftwithonlyasmallamountofbacon.

OPTIONS:Replace the smoke flavorwithherbsand spices tomakedifferentflavors.Trychipotlepowder,garlic,dill,ororegano.

EGGPLANTBACON

MAKES4SERVINGS

Eggplant turns crispy hard when dehydrated, with a texture similar to that ofcookedbacon.Here, it is sliced intobaconshapesandsoftenedwithsalt, thenmarinated in olive oil and salty Nama Shoyu, for a healthier alternative tocookedbacon.

1medium-sizeeggplant(about2cups,sliced)1tablespoonseasalt2tablespoonsNamaShoyuorBraggLiquidAminos2tablespoonsoliveoil1tablespoonagavesyrupAfewdropsofliquidsmokeflavoring(optional)

Sliceyoureggplantintothinrounds,usingamandolineslicer.Then,useaknifetoslicetheroundsinto1½by4-inchslicessimilarinshapeandsizetocookedbacon.

Placetheeggplantstripsinamixingbowlandtosswiththesalttocoat.Setasidefor 10 to 20 minutes to soften and until the eggplant releases water. Gentlysqueezeanyexcessmoisturefromtheeggplant,anddiscardtheliquid.

Placetheeggplantinamixingbowl.AddtheNamaShoyu,oliveoil,agave,andsmokeflavoring(ifusing),andtosstomixwell.

SpreadthemarinatedeggplantevenlyonExcaliburDehydratormeshtrays,anddryat104°Ffor1to2hours,untildryandcrisportoyourdesiredtexture.

OPTIONS: Use spices and flavors to create variations. For example, try ½teaspoon of chipotle powder, ½ teaspoon of ground cumin, or another 1 to 2tablespoonsofagavesyrup.

SCRAMBLES

These scrambles are made by mixing together different vegetables withcombinationsofnutsandseeds tocreateachunkymixturesimilar toacookedvegetablescramble.

CORNTORTILLAANDMUSHROOMSCRAMBLEWITHHEIRLOOMTOMATOSALSA

MAKES4SERVINGS

My version of chilaquiles—a dish from Baja, Mexico, which is made bysautéingstripsoftortillaswithsalsa.Thisrecipeaddsmarinatedmushroomstothemixture.

Themushroomsaremarinated,thentossedwithslicedSoftCornTortillasandHeirloomTomatoSalsa.

2cupsslicedmushrooms,anytype2tablespoonsNamaShoyuorBraggLiquidAminos3tablespoonsextra-virginoliveoil1recipeSoftCornTortilla(page173)1recipeHeirloomTomatoSalsa(page81)

Beginbymarinatingyourmushrooms:tosswithNamaShoyuandoil.Setasidetomarinatefor5to10minutes,orlonger.

Slice two or three tortillas into 1-inch strips, and then cut in half lengthwise.Place in amixingbowl.Add the salsa andmushrooms and toss lightly. Serveimmediately.

SERVINGSUGGESTION:TopwithChipotleCheeze(page104)and/orslicesofavocado.

MarinatingMushrooms

IN RAW food, mushrooms are softened and marinated to create a cookedconsistencybytossinginasaltysubstance,suchasNamaShoyu,Bragg,orseasalt,andsomeoliveoil.

Thesalthelpsthemushroomsreleasewater,sotheywiltandsoften,whiletheoiladdsaslipperyconsistencyforareal“cooked”mouthfeel.

I prefer the savory flavor of salt or Bragg to marinate and to speed upmarinatingtime.

ButwhenIwanttoavoidasaltyflavor,Imarinatemymushroomsinoliveoilandasplashoflemonorlimejuice,orevenapplecidervinegar.Theacidsfromcitrusandvinegaralsohelptosoftenandreleasewater.UsethesameamountsoflemonorlimejuiceorapplecidervinegartoNamaShoyuorBragg.

When marinating, try adding herbs and spices, such as fresh garlic, basil,rosemary,oronion.

Ifyouwanttouseyourdehydrator,youcantossyourmushroomsinjusttheoliveoil,andthendrythemontraysinadehydratorat104°Ffor2to3hours,tosoften.Thiswillhelpwiltyourmushrooms,tocreatethatcookedconsistency.

HEIRLOOMTOMATOSALSA

MAKES1CUP

Salsas are traditionally raw. This simplified version uses gorgeous heirloomtomatoeswithfreshcilantro,garlic,andtheheatofjalapeño.

1cupseededanddicedheirloomtomato¼cupchoppedfreshcilantro½teaspoonmincedgarlic½to1teaspoonchoppedjalapeño¼teaspoonseasalt

Placealltheingredientsinamixingbowlandmixwell.

Willkeepfor2daysinthefridge.

OPTION:Forasweeter,crispiersalsa,add½cupoffreshcornkernels.

LOVE-THE-CHICKSPÂTÉ

MAKES4SERVINGS

ThisisthebasicscramblerecipefromAni’sRawFoodKitchen.I’musingithereagainasthebasefortwonew,easy-to-makescramblesI’msureyou’lllove.

2cupsalmonds1cupsunflowerseeds½teaspoonseasalt2teaspoonsgroundturmeric,forcolor(optional)

2teaspoonsgroundturmeric,forcolor(optional)1cupwater,orasneeded

Place the almonds, sunflower seeds, sea salt, and turmeric (if using) in a foodprocessor.Process intoapowder.Add thewaterandprocessuntilwellmixed.Thetextureshouldbechunky,ratherthancreamysmooth.

Usethefollowingrecipesoraddyourfavorite ingredients tothisbasetomakedifferent“scrambles.”

SPINACH,MUSHROOM,ANDTHYMESCRAMBLE

MAKES4SERVINGS

Marinatedmushrooms are tossedwith fresh spinach and thyme andmyLove-the-Chicks Pâté for a delicious morning scramble. Top with Cashew Gravybeforeserving.

2cupsslicedmushrooms,anytype,3tablespoonsNamaShoyuorBraggLiquidAminos3tablespoonsextra-virginoliveoil2cupsspinach,wellwashed1recipeLove-the-ChicksPâté(page82)1tablespoonfreshthyme,or½tablespoondried

Begin by tossing the slicedmushrooms in theNamaShoyu and olive oil. Setasidetomarinatefor5to10minutes.Next,addthespinachtothemushrooms,andmarinatefor5minutes,untilslightlywilted.

Fullysqueezethemarinadeoutofthemushroommixture.Placethemushroomsand spinach in a bowlwith theLove-the-ChicksPâté and thyme.Toss tomixwell.

SERVINGSUGGESTION:TopwithCashewGravy(page94).

HUEVO-LESSRANCHEROSWITHREDENCHILADASAUCEANDPICODEGALLO

MAKES4SERVINGS

Marinatedonionismixedwithtomatoandbellpepper,scoopedontoaSoftCornTortilla, and topped with a delicious Red Enchilada Sauce and fresh Pico deGallo.

½cupdicedyellowonion1tablespoonNamaShoyuorBraggLiquidAminos1tablespoonextra-virginoliveoil

1tablespoonextra-virginoliveoil1cupseededanddicedtomato½cupseededanddicedbellpepper1recipeLove-the-ChicksPâté(page82)1recipeSoftCornTortilla(page173)1recipeRedEnchiladaSauce(page84)1recipePicodeGallo(page85)1ripeavocado,pittedandsliced

StartbytossingtheonioninNamaShoyuandoliveoil.Setasidetomarinateforat least 10 minutes. Squeeze the marinade out of your onion, and place theonion,tomato,andbellpepperinamixingbowlwiththeLove-the-ChicksPâté.Tosstomix.

Lay one tortilla on each of four serving dishes. Scoop the scramble onto thetortillas, and top with Red Enchilada Sauce and Pico de Gallo. Garnish withavocadoslicesandserveimmediately.

REDENCHILADASAUCE

MAKES2CUPS

AversatilesaucetotopyourHuevo-lessRancherosandwetburritos.ThissauceisalsoadelicioussubstituteforItalianmarinara.

2cupsseededanddicedRomatomatoes2tablespoonsextra-virginoliveoil1tablespoonlimejuice1teaspoonmincedgarlic¼to½serranoorjalapeñochile,seededanddiced,totaste1tablespoonchoppedfreshoreganoorcilantro,or½tablespoondried2tablespoonschoppedonionAfewdropsofliquidsmokeflavor(optional)

Afewdropsofliquidsmokeflavor(optional)

Place the tomatoes, olive oil, lime juice, and garlic in a blender. Blend untilsmooth.Addtheremainingingredientsandpulsegentlytomixwell.

LiquidSmoke

ONEWAY to add the taste of smoke without cooking is by using a liquidsmokeflavoringmadebycondensingsmokefromburningwoodintowater.

Incaseyou’rewonderingwhetherliquidsmokeissafetoeat,here’swhattheSan Diego Union-Tribune said about it on July 29, 2009: “Carcinogeniccompounds found in smoke can be filtered out as a part of the productionprocess.Someof these flavorings,however, can containmutagenic substancesformedwhenwoodisburned... .Butifyouusethisseasoningperiodicallyaspartofavarieddiet,anyriskwouldbeconsiderednegligible.”

I agree, and remember to keep everything inmoderation.A few occasionaldropsofliquidsmokeflavoringisokaybymybook,butyoushoulddecideforyourself.

PICODEGALLO

MAKES2CUPS

IntraditionalMexicancuisine, thissalsaisfreshanduncooked.Myrecipeisamixture of tomato, onion, chiles, lime juice, and cilantro. Try adding otheringredients,suchascucumber,radish,ormango.

2cupsdicedRomatomatoes¼cupwhiteonion,choppedfinely½to1jalapeñopepper,seededandchoppedfinely1tablespoonfreshlimejuice¼cupchoppedfreshcilantro½teaspoonseasalt

Placealltheingredientsinamixingbowlandtosstomixwell.

Willkeepfor2daysinthefridge.

SUN-DRIEDTOMATOESANDCOCONUTBACONSCRAMBLE

MAKES4SERVINGS

This scramble is made with young Thai baby coconut meat processed withalmonds.Turmericgives thisscramble itsyellowcolor,and it’spepperedwithredsun-driedtomatoesandCoconutBaconbits.

1cupalmonds1½cupscoconutmeat½teaspoonsalt2teaspoonsturmeric,forcolor(optional)½cupwater,orasneeded½cupchoppedsun-driedtomatoes½cupchoppedCoconutBacon(page76)orEggplantBacon(page78)

First, place the almonds, coconutmeat, salt, and turmeric (if using) in a foodprocessor.

Processtomixwell,addingonlyasmuchwaterasneededforeverythingtomixtogether.

Next,addthesun-driedtomatoesandCoconutBacon.Pulselightlytomix.

SERVINGSUGGESTION:ServedrizzledwithCashewGravy(seepage94).

QUICHE

Yes, even quiche has a place in my book! These quiches are made bydehydrating your crust first, then filling with vegetables and cheeze, anddehydratingforacoupleofhoursbeforeservingwarm.

QUICHECRUST

MAKES4SERVINGS,FILLED

MyquichecrustismadeusingthesamebatterfrommyZucchiniBreadrecipe,

pressedintoapiedish.It’sthendehydrated12to14hourstofirmup.

1recipeZucchiniBreadbatter(page23

Scoop your batter into a standard pie dish about 9 inches in diameter. Spreadevenlyalongbottomandsideswithyourfingersorawetspoon.

Place thepiedish inyourExcaliburdehydrator anddryat104°F for12 to14hours.ItwillfitintheExcaliburifyouleaveoutoneofthetraystomakemoreheadroom.Alternatively,directlyon thedehydrator’s liner,youcanshapeflatdiskswithraisededges,similartotheshapeofpizzacrustortart.Youwanttheedgestobedry,butit’sokayifthecenterisn’t100percentdrybeforeusing.Usethiscrustasabaseforthefollowingfillings.

SPINACHQUICHE

MAKES4SERVINGS

Onionsaremarinatedandaddedtoasunflowercheezewithspinach,tomakeacreamy puree. The mixture is scooped into your Quiche Crust and thendehydratedforacoupleofhourstowarmbeforeserving.

1recipeQuicheCrust(page86),dehydratedasdirected1cupslicedyellowonion1teaspoonNamaShoyuorBraggLiquidAminos

1teaspoonNamaShoyuorBraggLiquidAminos2teaspoonsgarlic(about2cloves)1teaspoonseasalt2cupssunflowerseeds¼cuplemonjuice(fromabout2lemons)½to¾cupfilteredwater,asneeded3cupsspinach,washedwellandtightlypacked

First,placetheonioninabowlwiththeNamaShoyu,andmarinateforatleast20minutestosoften.

Place thegarlic and salt in a foodprocessor, andprocess thegarlic into smallpieces.Addthesunflowerseeds;processintosmallpieces.Addlemonjuiceandwater,asneeded,toproduceathickconsistencysimilartothatofcottagecheese.

Add theonionswith itsmarinadeand the spinach;pulse lightly tomix filling.ScoopintotheQuicheCrust.

Dehydratefor2to4hoursat104°Fandservewarm.

ASPARAGUS-MUSHROOMQUICHE

MAKES4SERVINGS

Chopped asparagus and mushrooms are mixed into a tangy cashew creamcheeze. Themixture is scooped into your Quiche Crust and dehydrated for acoupleofhoursbeforeservingwarm.

1recipeQuicheCrust(page86),dehydratedasdirected2teaspoonsgarlic(about2cloves)1teaspoonseasalt2cupscashews¼cuplemonjuice(fromabout2lemons)½to¾cupfilteredwater,asneeded1cupslicedthinlyandchoppedasparagus2cupsslicedmushrooms(anytype)

Place thegarlic and salt in a foodprocessor, andprocess thegarlic into smallpieces. Add the cashews; process into small pieces. Add the lemon juice andwater,asneeded,toproduceathickconsistencysimilartothatofcottagecheese.

Addtheasparagusandmushrooms;pulse lightly tomix the filling.Scoop intoyourQuicheCrust.

Dehydratefor2to4hoursat104°Fandservewarm.

BROCCOLI-CHEDDARQUICHEWITHCOCONUTBACON

MAKES4SERVINGS

Broccoli bits mixed with a cheezy orange-colored sunflower seed sauce andscooped into a Quiche Crust. It’s then topped with Coconut Bacon bits. Thequicheisdriedinadehydratorforacoupleofhoursbeforeservingwarm.UseEggplantBaconifyoudon’thavecoconutsavailable.

1recipeQuicheCrust(page86),dehydratedasdirected2teaspoonsgarlic(about2cloves)1teaspoonseasalt2teaspoonsturmeric,forcolor(optional)2cupssunflowerseeds¼cuplemonjuice(fromabout2lemons)½to¾cupfilteredwater,asneeded1cupbroccoliflorets,brokenintosmallpieces2cupschoppedCoconutBacon(page76)orEggplantBacon(page78)

Placethegarlic,salt,andturmeric(ifusing)inafoodprocessor,andprocessthegarlicintosmallpieces.Addthesunflowerseeds;processintosmallpieces.Add

thelemonjuiceandwater,asneeded,toproduceathickconsistencysimilartothatofcottagecheese.

Add the broccoli and pulse lightly tomix the filling. Scoop into yourQuicheCrust.SprinklewiththeCoconutBaconbits.

Dehydratefor2to4hoursat104°Fandservewarm.

TOASTANDBISCUITS

Raw toast is made by using your favorite crispy dehydrated breads, such asBasicFlaxCracker,TomatoFlaxCracker,orRyeFlatbread,asyouwouldslicesoftoastedbakedbreads,butwithoutthewheatandgluten.

Topwithyourfavorite ingredients,suchasjamandbutter, tomatoandfreshbasil,orslicesofcreamyavocadoandspicychipotlepowder.

TheBiscuits andGravy recipe is one ofmy favorites for a Sunday brunch.

BuckwheatBiscuitswithjam,butter,andkreamaregreatforhighteainthelateafternoon. That’s the inspiration for the Scones with Clotted Kream and Jamrecipe—arealtreat—attheendofthissection.

TOASTWITHJAMANDBUTTER

MAKES4SERVINGS

Enjoythisrecipewithanyofyourfavoritebreadorpizzacrustrecipes,suchasRye Flatbread (page 23), Kalamata Olive Crostini (page 114), or BuckwheatPizzaCrust(page213).Topwithyourfavoritefruitjamandbutter.Simpleanddelicious.

1recipeofyourfavoritebread1recipeFreshFruitJam(page96)1recipeofyourfavoritebutter(pages98to100)

Dividethetoastslicesamongfourservingdishes.Servewithjamandbutter.

TOASTWITHAVOCADOANDCHIPOTLE

MAKES4SERVINGS

Thissavorytoast is toppedwithavocadoslicesandapinchofspicypowderedchipotle,thendrizzledwitholiveoil.

Enjoythisrecipewithanyofyourfavoritebreadorpizzacrustrecipes,suchasRyeFlatbread(page23),KalamataOliveCrostini(page114),orBuckwheatPizzaCrust(page213).

1recipeofyourfavoritebread1ripeavocado,pittedandsliced½teaspoonpowderedchipotle1tablespoonextra-virginoliveoil

Divide the toast slices among four serving dishes.Topwith slices of avocadoandpinchesofpowderedchipotle.Drizzlewitholiveoilandserveimmediately.

TOASTWITHHEIRLOOMTOMATOANDBASIL

MAKES4SERVINGS

Toastistoppedwithslicesofbeautifulheirloomtomatoesandfreshbasil, thendrizzledwitholiveoil.

Enjoythisrecipewithanyofyourfavoritebreadorpizzacrustrecipes,suchasRyeFlatbread(page23),KalamataOliveCrostini(page114),orBuckwheatPizzaCrust(page213).

1recipeofyourfavoritebread1heirloomtomato,seededandsliced¼cuptornbasilleaves¼teaspoongroundblackpepper1tablespoonextra-virginoliveoil

Dividethetoastslicesamongfourservingdishes.Topwithslicesoftomato,thebasil,andpinchesofblackpepper.Drizzlewitholiveoilandserveimmediately.

BISCUITSANDGRAVY

MAKES4SERVINGS

Ilovebiscuitsandgravy.Butitcanbehardtofindwheat-freeorevenvegan

biscuitsorgravyoutinthecookedworld.So,Iwasinspiredtocomeupwiththisrecipe.MoistBuckwheatBiscuitsaresmotheredinrichCashewGravy.You’regoingtolovethese,Ipromise;theyaredelicious!

1recipeBuckwheatBiscuits(page93),dehydratedasdirected1recipeCashewGravy(page94)2tablespoonschoppedgreenonions,forgarnish

Divide thebiscuitsamongfourservingdishes.Topwith thegravyandgarnishwiththegreenonions.Serveimmediately.

BUCKWHEATBISCUITS

MAKES4SERVINGS

ThisrecipewascreatedasIwastryingtomakeanewbreadtexture.MyfriendCarolC.saidthetextureremindedherofbiscuits,andIagreed.

Thesebiscuitsarelightandstaymoistandareverymildinflavor.Crispyontheoutside, theytastegreat,andaresavorywhensmotheredwithgravy.Servethemassconesforhigh tea,with jamandbutter,andyourfavoritesun teasor

smoothies.

If you don’t have Buckwheat Crispies on hand, just substitute 2 cups ofbuckwheatgroatsinstead.

2cupsBuckwheatCrispies(page63)¼cupgoldenflaxseed¼cupoliveoil1teaspoonseasalt1½cupsfilteredwater

GrindtheBuckwheatCrispiestoapowder,thenplaceinafoodprocessor.Thengrindflaxseedstoapowderandaddtothefoodprocessor.Addtheoilandsalt;processtomixwell.Addthewaterandprocessintoathick,doughybatter.

Scoopthebatterinto1/3-cupbiscuitshapes(youshouldbeabletomakeaboutten),onalined14-inch-squareExcaliburDehydratortray.Dehydratefor8to10hoursat104°F.

Flip anddehydrate for another 2 to 4 hours, or until desired consistency.Youwantthebiscuitstohaveacrustaroundtheoutsideandbesoftbutnotmushyontheinside.

Will keep 1 day at room temperature in a brown bag.You can refrigerate forseveraldaysorfreeze,butthebiscuitswillloosetheircrispycrust.

OPTIONS:Mixdriedfruitssuchascranberriesorraisins,orchoppednutsintoyourbatterbeforeformingyourbiscuits,tocreatenewflavors.

CASHEWGRAVY

MAKES1CUP

Cashews are blendedwith nutritional yeast for a cheeselike gravy that’s greatwithscrambles,onnachos,andoverbiscuits.

½cupcashews¼cupnutritionalyeast1tablespoonoliveoil1tablespoonunpasturizedyellowmiso2teaspoonslemonjuice½cupwater

Blendalltheingredientstogetherinahigh-speedblenderuntilsmooth.

Willkeepfor4to5daysinthefridge.

SCONESWITHCLOTTEDKREAMANDJAM

MAKES4SERVINGS

AclassicEnglish afternoon tea is servedwith scones that are split and spreadwith strawberry jamand toppedwithclottedcream.For this recipe,you’lluseWhippedCashewKreamasahealthyalternativetotraditional,fat-ladenclottedcream,andhomemadestrawberryjam,withbutterofyourchoice,ontopofmy

moistBuckwheatBiscuits,servedwithyourfavoritesunteawithmylk.

1recipeBuckwheatBiscuits(page93),dehydratedasdirected1recipeofyourfavoritesweetbutter(pages98to100)1recipeWhippedCashewKream(page266)1recipeFreshFruitJam(page96),madewithstrawberries

Splitthebiscuitsinhalfhorizontally,andplaceatopandbottomoneachoffourservingdishes,thesoftinsidesfacingupward.

Spreadeachhalfwithbutter,topwithkreamandjam.

JAMSANDBUTTERS

My raw jams are healthier than store-bought jams, which are often preservedusingprocessedwhitesugar.Thesesimplerecipesaremadebypulsingtogetherfreshfruits,withsemisoftdatesasasweetener.Theconsistencyischunkyandthickerthanasauceforafull-fruitexperience.

Butter ismadebybeatingsoftcoconutoil forawhippedbutterconsistency.

Forasavoryflavor,Iaddsaltymisopaste.Forasweetbutter,Iuseflavoringswithlow-glycemicagavesyrup.

ORANGEMARMALADE

MAKES1CUP

Orangeisprocessedwithzestandsweetdatestomakeachunky,freshjam.

1cupseededorangesegments(removeallpeelandpith)2tablespoonsfreshorangezest¼cuppittedMedjooldates,packed

Place all the ingredients in a food processor and pulse lightly to mix into achunkymarmalade.

FRESHFRUITJAM

FRESHFRUITJAM

MAKES1CUP

Makeyourownhealthyfruitpreserve.Chooseyourfavoritein-seasonfruit,suchaspersimmon,raspberry,strawberry,pineapple,orblueberry,andmixinafoodprocessorwithdates.

Forasmootherconsistency,youcanblendinasmaller-scaledblenderratherthaninfoodprocessor.

1cupofyourfavoritefruit¼cuppittedMedjooldates,packed

Place all the ingredients in a food processor and pulse lightly to mix into achunkyjamconsistency.

Willkeepinthefridgefor2to3days.

CoconutOilIsaSaturatedFat

THERE’S A debate in the raw food community over coconut oil and itssaturatedfat.Ontheplusside,eatingitissaidtoraiseyourHDL,whichisthe“good”cholesterolinyourbody,andthishelpstheratioofgood-to-badimproveforthebetter.

Ilovecoconutoilforitsflavor,butuseitinmoderation.

MISOBUTTER

MAKES½CUP

This butter is slightly saltedwith unpasturizedmiso and is so delicious you’llforgetthere’snodairyinit.Ithastheconsistencyofawhippedbutterandmeltslikebutter,too!Useonyourpancakes,scones,andtoast,justasyouwoulddairybutter.

1to2tablespoonsunpasturizedwhitemiso½cupcoconutbutter,softenedbutnotliquid

Place themiso, to taste, andcoconutbutter inabowlandmix togetherwithaspoon.

Willkeepforaweekormoreatroomtemperature.

VANILLABUTTER

MAKES½CUP

I found vanilla butter at a French patisserie, and it sounded delicious, so thatinspiredmetocreatethisguilt-freeversion.Thisisasweetbutterwithoutsalt.

½cupcoconutbutter,softenedbutnotliquid1tablespoonalcohol-freevanillaextract,or1vanillabean,seeded1to2teaspoonsagavesyrup

Placetheingredientsinabowl,addingtheagavesyruptotaste,andmixtogetherwithaspoon.

Willkeepforaweekormoreatroomtemperature.

LAVENDERBUTTER

MAKES½CUP

A sweet butter with aromatic lavender from fresh or dry lavender flowers orextract.

Pickfresh,unsprayedlavenderflowers,discardingthegreenparts.Washwell,then chop into the tiniest pieces possible. Alternatively, seek out culinarylavenderinthespicesectionofgourmetstores(neverconsumelavendersoldasapotpourri ingredient).Add to softenedcoconutbutterand let sitovernight toallowfortheflavortoabsorbintothebutter.Adjusttouseasmuchoraslittleasyouwishofthelavenderbudsforastrongerorlighterscentandflavor.

½cupcoconutbutter,softenedbutnotliquid1teaspoondriedculinarylavender,pulverizedinfoodgrinder,or1table-spoonfreshflowers,finelychopped,or½teaspoonculinarylavenderextract1teaspoonagavesyrup

Placetheingredientsinabowlandmixtogetherwithaspoon.

Willkeepforaweekormoreatroomtemperature.

MakeYourOwnExtracts

ANEASYWAYtomakeyourownextractisbymixingculinarylavenderbudsorvanillabeanwithvodkainasmallglassjarwithatight-fittinglid.Vodkaisa

distilledalcohol,soit’snotraw.Ionlytendtouseatmostatablespoonatatime,so enjoy using my homemade extracts. But, if you’re sensitive to alcohol orvodka, youmaywant to just buy organic alcohol-free extract, and skip thesehomemaderecipes.

Your extracts will last for years, and you can keep topping off the vanillaextractwithmorevodkaasyouuseit.Makesuretoshakewelltomix.

LAVENDEREXTRACT

Tomakelavenderextract,place¼cupofcrushedculinarylavenderbudsinaglassjarwith1cupofvodka(ideallyorganicvodka).Closethelidandletthejarstand inacool,darkplace forat least1week,up to6weeks ifyoucan. (Thelongeranextractsits,thestrongeritwillbe.)Shakethejardailytohelpinfusethelavenderinthevodka.

When ready, strain out the lavender. Now you have your own homemadelavenderextracttouseincookies,sauces,andbutter.

VANILLAEXTRACT

Tomakevanillaextract,you’llneedthreevanillabeans.Sliceeachlengthwisewithasharpknife.Placethebeansinaglassjarandcovercompletelywith1cupofvodka(ideallyorganicvodka).Shakethejareverydayortwo,andstoreinadark,coolplaceforatleast2months.

CHOCOLATEBUTTER

MAKES½CUP

Coconutbutterismixedwithcacaopowderandagavesyruptomakeasmooth,decadentchocolatebutter.Usethistospreadontoyourpancakes,toasts,biscuits,andevencookies.

½cupcoconutbutter,softenedbutnotliquid2teaspoonscacaopowder1teaspoonagavesyrup

Placetheingredientsinabowlandmixtogetherwithaspoon.

Willkeepforacoupleofweeksormoreatroomtemperature.

5

SNACKSANDACCOMPANIMENTS

INTHISCHAPTER,I’llshowyouhowtomakerecipesthatcanbeusedtodress up any dish. Recipes include easy cheezes made by blending orprocessingnutsorseeds;chipsandcrackersmadewithvegetablesandflax;thendehydrateduntilcrispy;andevendehydratedcrunchyvegetablessuchasKaleChips,madebycoatingkalewithasweetredbellpeppersauce,and“Fried”OnionRingsmadewithacrispybuckwheatcoating.Seasonedmutsareeasytomakebymarinatingandthendehydratingtointensifytheflavorsoftheseasonings.

I will also show you how easy it is to make your own sauerkraut and

cucumberpicklesbysoakingvegetablesinasaltbath,thensettingthemasidetopickle. I’ll introduce you toKorean-inspired, probiotic-rich pickled vegetablescalledkimchi,madewithgarlic,ginger,andchilipepper.Allaresimpletomake,butrequirewaitingtimeforthefermentationtotakeplace.

CHEEZES

Alotofpeoplelistdairycheeseasoneofthemorechallengingitemstoreplacein a vegan or raw lifestyle. The good news is that it’s easy to create tangy,creamy,deliciouscheezeswithoutworryingaboutdairy.

Rawvegan cheeze ismadebyblendingor processingnuts and seeds into a

cream-orpâtélikeconsistency.Iaddlemonjuicetoachieveatartnesslikethatofa fermented dairy cheese, and bit of garlic to add a savory flavor. Since allcheezeissalty,Iaddapinchofseasalt, too.Youcanusethesecheezesinthesamewayyouwouldanydairycheeze:onpizza;insandwiches,burgers,wraps;

andonsalads.

I’ll start by showing you how to make Basic Cheeze. The consistency issimilar to that of ricottaorwhipped creamcheese.Unlikedairy cheeze,BasicCheeze won’t become stringy whenmelted. Addingmore water will create asmoother,meltedsauceconsistencythatworksgreatonnachosandasadip.

A second style of cheeze is dry and crumbly, just like Parmesan. It’s my

RawmesanCheezemadeofgroundnutswithabitofgarlicandsalt.It’seasytomakeandcanbeusedasyouwouldadairyParmesan,sprinkledontosoupsandpizzas.

Allmycheezesarefullofproteinandcalciumanddon’tcauseinflammation

nor raise cholesterol levels the way dairy does. If you’re transitioning to rawfoods,youcanusethesedairy-freecheezesinyourcookedfoodrecipes,suchasmacaroni and cheese or enchiladas; you can also just sprinkle themonto yoursaladoruseasadipforvegetables,forsometasty,animal-freeprotein.

These cruelty-free versions of cheese aremade with nuts and seeds full ofminerals that will keep your skin clear and radiant, and your body lean andstrong.

CleanKarmaIsEcoGreen

THEUNITEDNATIONSREPORT“Livestock’sLongShadow”saysthattheproduction of livestock creates more greenhouse gases than does all of ourplanet’stransportationindustry.

Per person per year, the average carbon emissions from an animal product-baseddietareeleventons,whereastheemissionsonaplant-baseddietareonlysixtons.That’salmosthalf.

Tomakefoodforananimal-baseddiet,ittakesthreeacresoflandand2,500

gallonsofwateraday.Aplant-baseddietneedsonlyasixthofanacreoflandand300gallonsofwateraday.That’s oftheland,andeighttoninetimeslesswater.

According to the USDA, one acre of land can produce 20,000 pounds ofvegetables,butonly165poundsofmeat.

In addition to being better for our health, you can see how enjoying moreplant-based,whole,rawfoodshelpsourplanet.

BASICCHEEZE

MAKESABOUT2CUPS

This is thebase recipe for rawvegancheeze.Tryusingyour favoritenutsandseeds—suchasalmonds,cashews,Brazilnuts,pumpkinseeds,sunflowerseeds,andmacadamianuts—toaddvarietytoyourflavorsandtextures.

1teaspooncoarselychoppedfreshgarlic½teaspoonseasalt2cupsofyourfavoritenutorseed¼cupfreshlemonjuice(fromabout2lemons)¼cupwater,asneeded

Placethegarlicandsaltinafoodprocessorandprocessintosmallpieces.Addthenutsorseeds,andprocessintosmallpieces.Addthelemonjuiceandwater;processtomixwell.Addmoreorlesswatertoreachyourdesiredconsistency.

Willkeepfor4to5daysinthefridge.

OPTIONS:Addfreshordriedherbssuchasbasilorrosemary,orpittedolivesandsun-driedtomatoes,tocreatenewflavorsofcheezes.

CHIPOTLECHEEZE

MAKES2CUPS

Anexampleofhowtoaddspiceandanewflavor to theBasicCheezerecipe,thisisadeliciouslysmokyandslightlyspicycheeze.

1recipeBasicCheeze(page103),madewithcashewsorpinenuts½to1teaspoonpowderedchipotle

FollowthedirectionsformakingBasicCheeze,addingchipotlepowdertotaste.

Willkeepupto1weekinthefridge.

SERVINGSUGGESTION:EnjoyinSouthoftheBorderWraps(page180),asadip, tossedwithspiralizedzucchininoodles,and innachosmadewithSaltedFlaxChips(page108).

COOKEDVARIATIONS:TosswithbrownricemacaroniforaChipotleMacandCheeze,andenjoywithorganicbluecornchips.

JALAPEÑOCHEEZESAUCE

MAKES2CUPS

A delicious sauce mixed with fresh jalapeño for an added kick. Adjust theamountofjalapeñoperyourspicepreference.Removingtheseedswillmakethepepperlessspicy,too.

Tomakea sauceconsistency,which is runnier thana cheeze, just addabitmorewatertoyourfavoriteBasicCheezerecipe.

1recipeBasicCheeze(page103),madewithyourfavoritenutorseed1tablespoonjalapeñopepper,totaste½to¾cupwater,asneeded

Follow the directions for Basic Cheeze, adding the jalapeño and additionalwater.

Willkeepfor4to5daysinthefridge.

CHEDDARCHEEZESAUCE

MAKES2CUPS

This sauce is colored orangewith turmeric to look likeCheddar.Drizzle overfreshvegetables,asparagusspears,ordehydratedBatteredZucchiniSticks(page116)or“Roasted”BellPeppers(page118).

Turmericworkstodecreaseinflammationinthebody.Thelessinflammationwehave,thebetterwefeel,andthetighterandleanerwelook.

1recipeBasicCheeze(page103),madewithsunflowerseeds1tablespoonturmeric,forcolor(optional)½to¾cupwater,asneeded

Follow the directions for Basic Cheeze, adding the turmeric and additionalwater.

Willkeepfor4to5daysinthefridge.

OPTION: SpreadyourCheddarCheezeSauceon a lineddehydrator tray anddryat104°Ffor6to8hours,untildried.CrumbleanduselikeParmesan.

RAWMESANCHEEZE

MAKES½CUP

Sprinkleanextralayerofsavorygoodnessonsoups,salads,wraps,andpizzas.Iusecashews for their color, althoughpinenutswork just aswell. Ifyoudon’tmind a darker-colored Rawmesan, feel free to use your favorite nut or seedinstead.

½cupcashews,groundintoapowder

½cupcashews,groundintoapowder½teaspoonmincedgarlic¼teaspoonseasalt

Mixtheingredientstogetherinasmallbowl.

Willkeepfor5daysinthefridge.

GENERALTIP:GetExperimental

CASHEWS AND ALMONDS have the mildest flavors and work great incheeze recipes. But it’s fun to experiment with other nuts and seeds, such aswalnuts,sunflower,hempnut,andpumpkinseeds,whichcanyieldawholenewflavorprofile.

CHEEZYSPRINKLE

MAKESABOUT¾CUP

Nutritionalyeasthasacheeselikeflavorallonitsown,with8gramsofproteinand 320milligrams of potassium, and only 1 gram of fat per two-tablespoonserving.Here,it’scombinedwithcashewsandapinchofsalt,forarich,tangymixture.Useasyouwouldanycheese: sprinkleonsoups, salads,or inwraps,

andtogarnish.

½cupcashews,groundintoapowder¼cupnutritionalyeast¼teaspoonseasalt

Mixtogetheralltheingredientsinafoodprocessor.

Willkeepforatleastaweekinthefridge.

COCONUTKEFIRCHEEZE

MAKESABOUT1TO1½CUPS

TheyoungThai coconutmeat left over aftermakingCoconutKefir (page54)makes a great probiotic cheeze similar to cottage cheese. Friendly bacteria,probioticseatupthesugarinthecoconutmeatduringthefermentationprocessandcreateadeliciouslylight,pungentcheezethat’screamy,white,anddeliciousasasauce,cheeze,anddip.

2cupscoconutmeat(from2to3youngcoconuts)¼cupcoconutkefirCoconutwater(optional)

Cleanyourcoconutmeatbyrunningyourfingersover itssurface toensureallhardbitsareremoved.Placeinablenderwiththecoconutkefirandblenduntilsmooth. If you needmore liquid, add a small amount of coconutwater to theblender, as needed, to produce a chunky consistency similar to that of cottagecheese.

Transferthemixturetoaclose-fittingbowlorjarwithanairtightlid.Setoutat

roomtemperaturefor24hours.Then,storeintherefrigerator.

CHIPS

Chips are great for scooping up delicious dips, sauces, guacamole, and salsa.Madebyblendingvegetableswithflaxandthendehydrating,SaltedFlaxChipsare used to make delicious Nachos. Kale is marinated with oil and spices tomakeChipotleKaleChipsortossedwitharedbellpeppersauceanddehydratedtomakecheeselikeCheddar-KaleChips thatcanbeenjoyedon theirownasasnack,orrolledupinsidenoriorawrap,orservewithasandwichorburgerforaddedcrispness.

SALTEDFLAXCHIPS

MAKES32CHIPS

These chips are light and crisp, just like tortilla chips, and are fun to use forfingerfoodsuchasnachos,andfordippingguacamoleandfreshsalsa.

1cupchoppedcelery1¾cupsflaxmeal2tablespoonsdriedoregano1½cupsfilteredwater1teaspooncoarseseasalt

Place the celery, flax,oregano, andwater in ahigh-speedblender.Blenduntilsmooth.

Spread evenly onto one lined 14-inch-square Excalibur Dehydrator tray.Sprinklewiththeseasalt.

Dehydrate for 5 to 6 hours at 104°F. Flip and score into four horizontal andverticalrows.Thenscoreeachsquarediagonallyinhalfintotwotrianglechips.Dehydrateforanother6to8hours,untildriedandcrisp.

NACHOS

Justliketraditionalbakednachos,myrawversionistoppedwithsalsa,cheeze,avocado,anddeliciousvegan“meat.”

Asa fresh, crunchyalternative todehydrated flaxchips, slice jicamaor sunchokesanduseasyour“chips”toppedwithcheeze,salsa,andtacomeat.

1recipeSaltedFlaxChips(page108)1recipeTacoNutMeat(page146)1recipeChipotleCheeze(page104)

1recipeChipotleCheeze(page104)1recipeHeirloomTomatoSalsa(page81)1ripeavocado,pittedanddiced

AssembleyournachosbyplacingtheSaltedFlaxChipsonaservingplatter.Topwiththetacomeat,cheeze,salsa,andavocado.Enjoyimmediately.

CHIPOTLE-KALECHIPS

I decided to try dehydrating kale because I hadmanybunches on hand, and IflippedwhenI firstdiscoveredkalechips: light,crispy,anddelicious, just likepotato chips, but super green and healthy.Youwon’t be able to eat just one.Simplytosskaleinoliveoilandspices,anddehydrateintochips.

Ifyoudon’thaveadehydrator,youcanuseanovensettoalowtemperaturewiththedoorproppedopen,orevenbaketheseat300°Ffor15minutes,whichis definitely not raw, but still better for you than traditional potato chips.Hopefully,you’llbeconvinced tobuyadehydratorsoyournextbatchwillbemadeinamoreecomannerthatdoesn’tuseasmuchenergy.

6cupsbite-sizepiecesofkale,tightlypacked(about1bunch)3tablespoonsagavesyrup2tablespoonsextra-virginoliveoil½teaspoonseasalt½to1teaspoonpowderedchipotle

Placealltheingredientsinalargemixingbowl,addingthechipotletotaste,andtosstomixwell.

Spreadontwo14-inch-squareExcaliburDehydratortraysanddryat104°Ffor4to6hours,untildried.

CHEDDAR-KALECHIPS

Nutritionalyeast ismixedwith redbellpepperandcashews tomakea cheezethat is thenused to coat the kale before dehydrating it.The cheezemixture isorange and tastes likeCheddar. These chips are hearty and crispy-chewy, andmyabsolutefavorite.

1cupredbellpepper,seededandchopped1cupcashews2tablespoonsnutritionalyeast2to4tablespoonswater,asneeded2tablespoonsagavesyrup1tablespoonoliveoil½teaspoonseasalt6cupsbite-sizepiecesofkale,tightlypacked(about1bunch)

Placetheredbellpeppersinablender,thentheremainingingredients,exceptforthekale.Blend,usingonlyenoughwatertoprocessintoathickcream.

Inalargemixingbowl,tossthepeppermixturewiththekale,coatingitevenly.

Spreadthekaleontotwo14-inch-squareExcaliburDehydratortrays,anddryat104°Ffor8to10hours.

OPTIONS:UseCheddar-KaleChipsinCaterpillarNoriRoll(page253)toaddachewy,sweetcrunchiness.

CRACKERS

I’ll start you off with a Basic Flax Cracker recipe, to which you can addflavorings,spices,andotheringredientstocustomizeyourownpersonalcrackerflavors.

BASICFLAXCRACKER

MAKES9CRACKERS

This crispy basic cracker recipewill show you how simple it is tomake flaxcrackers. When flax is wet, it becomes gelatinous in consistency and bindstogethertomakeadoughthatcanbespreadacrossyourdehydrator trayonitslinersorparchmentpaper.Ingeneral,youwanttouseabout2to3cupsofbatterper14-inch-squareExcaliburDehydratortray.

Whenyoudoyourfirstflipofthecrackersinthedehydrator,scorethedoughwithadullbutterknifetocreatelinesalongwhichtobreakupthecrackerswhentheyhavedried.Youcanmakenineslicesofcrispy“toast,”orscorethedoughmorefinelytocreatesquarecroutonstotopsaladsandsoups.

2cupsflaxseeds2cupsfilteredwater1teaspoonseasalt,ortotaste(optional)

In a bowl,mix the flaxseedswith thewater and salt. You’ll notice the batterbecominggooeyand theseedsbegin tobind together tomakeadough.Addalittlebitmorewaterifthebatterbecomestoothicktospread,butyoudon’twantthebatterdoughtobewatery.

Spread the batter evenly on a lined 14-inch-square Excalibur Dehydrator tray(linethetraywithparchmentpaper).Thebattershouldbeabout⅛-inchthick.

Dehydratefor5 to6hoursat104°F.Flipyourcrackersdirectlyonto themeshtray,thenpeelawaytheliningorpaper.Usingabutterknife,scorelinesinyourbattertoportionyourcrackerdoughintoninesquares.Dehydrateforanother3to4hours,oruntilcompletelydriedandcrispy,thenremovefromthetrayandbendalongthescorelinestobreakintoslices.

OPTIONS: Add flavors and spices such as 1 tablespoon dried herbs (or 2tablespoonsfresh),1teaspoonofmincedgarlic,and¼cupsun-driedtomatoorpitted,choppedolives.

Tomakeyourcrackers lesscrispy,dehydrate lessoradda tablespoonofoliveoil.

And,asyou’llseeinthenextrecipe,addingvegetablesincreasestheamountofcellulosefiberinyourbatterforasofter,lighter,breadliketexture.

TOMATOFLAXCRACKER

MAKES9CRACKERS

Onceyou’vemastered theBasicFlaxCracker recipe (page112),youcan thenexperimentbyreplacingthefilteredwaterwithawateryvegetableinstead,suchastomato,asinthisrecipe,oronion,celery,andcarrot.Thevegetablefiberwill

addalightertexturetoyourcrackerandmoreflavorandcolor.

2cupsflaxseeds2cupstomatoes1teaspoonmincedgarlic1cupwater,orasneeded

Placeall the ingredients ina foodprocessorandmixwell, adding just enoughwatertocreateaspreadablebatterconsistency.

Spread the batter evenly on a lined 14-inch-squareExcaliburDehydrator tray.Thebattershouldbeabout⅛-inchthick.

Dehydratefor5 to6hoursat104°F.Flipyourcrackersdirectlyonto themeshtray,andpeelawaytheliner.Usingabutterknife,scorelinesinyourbattertoportionyour cracker into nine squares.Dehydrate for another 3 to 4 hours, oruntilcompletelydriedandcrispy,thenremovefromthetrayandbendalongthescorelinestobreakintoslices.

OPTIONS:Replacethetomatowithanotherwateryvegetable,suchasredbellpepper, celery, onion, and even carrot. Add more filtered water as needed tocreatetherightspreadableconsistency.

KALAMATAOLIVECROSTINI

KALAMATAOLIVECROSTINI

MAKES9SERVINGS

Crostinimeans“littletoasts”inItalianandaremadebyslicingbreadthinly,thentoastingandgrillingitsoit’scrispy.Drizzlewitholiveoilorsaltorservewithyourfavorite toppings;useasagarnishforsoups;oruselikecroutons,brokenup,onsalad.Thebuckwheatgivesthisrecipealighter,crispiertexture.

½cupdriedbuckwheatgroats1cupchoppedcelery1cupflaxmeal1½cupsfilteredwater½cuppittedandchoppedkalamataolives

Grindthebuckwheatintoapowder,thenplaceinahigh-speedblender.Addthecelery, flax meal, and water. Blend until smooth. Add the olives last; pulselightlytomixintothebatter.

Spread the batter evenly on a lined 14-inch-squareExcaliburDehydrator tray.Dehydrate for 6 to 8 hours at 104°F. Flip onto tray, peel away the liner, andscore into nine squares. Score each slice diagonally so you have a total ofeighteenlittletriangulartoasts.Dehydrateforanother4to6hours,untildried.

VEGETABLES

Theactofcookingfoodsteamsawaymuchof thefood’swatercontent.In thesameway,dehydrationisonewayto“cook”vegetablesinrawfood.

Lightdehydrationwillhelptosoftentoughvegetables,suchasasparagus,andwiltsredbellpeppersandonionstotaketheircrunchaway.

Dehydrating for longer periods of time, on the other hand, removes allmoisturetocreatealight,crisptexture.Coatingyourvegetablesinoliveoilwillhelptosoftenthemwhilealsoslowingdownhowquicklyandfullytheirwaterislostinyourdehydrator.

BASICBUCKWHEATBATTER

MAKES4SERVINGS

Coatanyvegetablewiththisbasicbatteranddehydrate,toaddalightandcrispycrunch to the outside—similar to a tempura or panko (Japanese bread crumb)batter,butlighterandhealthierforyou.

If you don’t have Buckwheat Crispies on hand, just use buckwheat groatsinstead.

2cupsBuckwheatCrispies(page63),groundintoapowder1teaspoonseasalt½teaspooncayenne

Placethebuckwheatpowder,salt,andcayenneinabowlandmixwell.

OPTIONS: Dip slices, sticks, or spears of your favorite vegetables and evenfruit into this batter, and dehydrate to add a crunchy outer layer. To help thepowder stick better, you may want to toss your veggies with a couple oftablespoonsofoliveoilfirst.

BUCKWHEAT-BATTERED“FRIED”ONIONRINGS

MAKES4SERVINGS

Thinlyslicedonion isdipped intobuckwheatbatteranddehydrated tocreateabatteredandfried,deliciousonionring.Thetextureissimilartothatofalightlyfriedtempurabatter,andtheflavorisdelicious!

The longer the onions are dehydrated, the milder the onion flavor willbecome.Usingasweetoniongivesamilderonionflavor.

4cupsthinlyslicedsweetonion3tablespoonsextra-virginoliveoil2tablespoonsfilteredwater1recipeBasicBuckwheatBatter(page115)

Prep the onions by tossing in the oil andwater.Then, dip the onions into theBasicBuckwheatBattertocoatwell.

Gentlyplacetheonionsinasinglelayerontwolined14-inch-squareExcaliburDehydrator trays,anddehydrateat104°F for4 to6hours,oruntil completelydriedandcrisp.

BATTEREDZUCCHINISTICKS

MAKES4SERVINGS

Zucchini sticks are tossed in buckwheat batter, then dehydrated to soften theinsidewhileaddingalightcrispycrunchtotheoutside.

3zucchini,cutlikeFrenchfries3tablespoonsextra-virginoliveoil2tablespoonsfilteredwater1recipeBasicBuckwheatBatter(page115)

Prep the zucchini by tossing in the oil and water. Then, dip into the BasicBuckwheatBattertocoatwell.

Gently place the zucchini sticks in a single layer on two lined 14-inch-squareExcaliburDehydratortrays,anddehydrateat104°Ffor5to7hours,oruntiltheoutsideisdriedandcrisp.

“ROASTED”BELLPEPPERS

MAKES4SERVINGS

Bell peppers are tossed in olive oil, thendehydrated to soften and remove thefresh crispiness of this vegetable. The result is a soft consistency like that ofroastedpeppers.

4cupsseededandslicedredbellpepper½cupextra-virginoliveoil1teaspoonmincedgarlic

Tossthebellpepperwiththeoliveoilandgarlictomixwell.

Gently place the bell pepper in a single layer on two lined 14-inch-squareExcaliburDehydrator trays, and dehydrate at 104°F for 3 to 5 hours, or untilsoft.Becarefulnottooverdry,youjustwanttosoftenthepeppers.

If you leave them too long to dry, theywill shrink andbecome crispy. If thishappens,theywillworkgreatasacolorfulsprinkletoaddtosoupandsalads.

SEASONEDNUTS

Marinatedanddehydratednutsarenicetokeeponhand,toaddanextralayerofcrunchandflavortoanydish,savoryorsweet.Usethemtotopsalads,icecream

sundaes,andcrepes.

Justmarinatethenutsandspreadondehydratortrays.Dehydrateandenjoy.

TAMARIALMONDS

MAKES2CUPS

Thesealmondsmakeagreat toppingforAsian-inspirednoodledishes, suchasPadThaiwithKelpNoodles(page227)andSesameNoodles(page228).

¼cupNamaShoyuorBraggLiquidAminos1tablespoononionpowder½teaspoonseasalt2cupsalmonds

PlaceNamaShoyu,onionpowder,andsaltinamixingbowlandmixwell.Addthealmondsandmixtocoatwell.

Spread the almonds on a lined 14-inch-square ExcaliburDehydrator tray, anddehydratefor2to3hoursat104°F,oruntildried.

STICKYMAPLE-PEPPERPECANS

MAKES2CUPS

Thisrecipecallsonmaplesyrupforitsflavor.Maplesyrupisnotraw,though,soifyou’reconcerned,useagaveinstead.

¼cupmapleoragavesyrup1teaspoonseasalt½teaspooncayenne2cupspecanhalves

Place the syrup, salt, and cayenne in a mixing bowl and mix well. Add the

pecansandmixtocoatwell.

Spread the pecans on a lined 14-inch-square Excalibur Dehydrator tray anddehydratefor2to4hoursat104°F,untildried.

GINGERCANDIEDWALNUTS

MAKES2CUPS

Sweetwalnuts candiedwith agave syrup, flavoredwith a hint of freshginger.Thesenutsspruceupbothsavoryandsweetdishes.

¼cupagavesyrup1teaspoonseasalt1tablespoongratedfreshginger,or1teaspoonground2cupswalnuthalves

Placethesyrup,salt,andgingerinamixingbowlandmixwell.Addthepecansandmixtocoatwell.

Spread the pecans on a lined 14-inch-square Excalibur Dehydrator tray, anddehydratefor2to4hoursat104°F,untildried.

PICKLEDVEGETABLES

Rawsauerkraut,kimchi,andpicklesareexamplesoflive-cultureprobioticfoodsthat contain lactobacilli, a beneficial bacteria that improves our digestion andoverallhealth.Pickledvegetablesareagoodsourceoffiberandsuchessentialnutrientsasiron,vitaminsKandCandareagreatwaytopreservecabbageand

othervegetables.

Live-culture foodshelp restorebeneficialbacteriawe’vedamagedby taking

antibiotics, which kill both good and harmful bacteria in our body. Damagecaused to our flora by poor diet, stress, and pharmaceuticals can lead to life-threateningdiseases.

Probiotics support healthy elimination of waste from our body. When

eliminationispoor,toxicwastesitsinourintestinesandisreabsorbedintoourbody.Ahealthygutcontributestoouroverallwell-being.

Enjoy the pickled vegetables in this chapter as an accompaniment to most

savorydishes,cookedorraw.They’llimprovedigestionsoyoucanabsorbmorenutrientsfromthefoodyoueat,plusyou’llfeelmoreenergized.

SAUERKRAUT

Sauerkraut isaneasypickledvegetable tomake.Allyouneed todo issliceyourcabbage,placeitinasaltwaterbrine,thenleaveittoferment.

Cabbage fermentsquicklyat room temperatureand is ready toeat in2 to3weeks. When temperatures are cooler, fermentation takes longer, but thesauerkrautwillbecrunchierandhavemoreflavor.Onceit’sreadytoeat,storeyourkrautintherefrigeratortokeepitfromspoiling.Ifitturnsdarkbrown,it’sgonebad.

Hereisabasicrecipe:

BASICGREENCABBAGESAUERKRAUT

BASICGREENCABBAGESAUERKRAUT

MAKESABOUT6CUPSPICKLINGTIME:2WEEKS

Cabbage is softened in saltwater, then left at room temperature to fermentandpickle.Usingamandolineslicerwillmakeiteasiertoshredyourcabbage.

1tablespoonseasalt1cupfilteredwater1½poundsgreencabbage(about1mediumhead),coredandgratedinto⅛-inchstrips.

Place the salt and water in a large bowl; mix to dissolve the salt. Add thecabbageandmixwell.Placeaplateontopofthecabbageinthebowl.Next,adda weight on top of the plate. Stacks of more plates work well, or if you’recamping, use large, clean rocks. Cover and set aside the container at roomtemperaturefor2days.

Checkyoursauerkraut,andskimoffanythinlayer(askin)youmayseeontop.Then,repackitdownagain.Checkevery3days.After2weeks,tastetoseeifittastes ready foreating.Once it’s toyour liking, transfer it toaglassquart jar,andstoreinthefridge.

Willkeepformanyweeksinthefridge.Theflavorwillmatureforthenextfewweeks.

GARLICSAUERKRAUT

GARLICSAUERKRAUT

MAKESABOUT6CUPSPICKLINGTIME:2WEEKS

It’s easy tomake new sauerkraut flavors by adding spices and herbs such asfreshdill, thyme, rosemary,orchiles.Here, Iaddgarlicandonion togive itamoresavoryflavor.

1recipeBasicGreenCabbageSauerkraut(page121)2clovesgarlic,chopped1slicedyellowonion

Follow the recipe for BasicGreenCabbage Sauerkraut, adding the garlic andonionbeforesettingthesauerkrauttoferment.

CUCUMBERPICKLES

Picklesarefasterandeveneasiertomakethansauerkraut.AndI’veincludedacoupleofrecipesheresoyoucanmakesometoenjoywithyoursunburgersandinyourThousandIslandDressing(seepage188).

I include two types of recipes. The first is vinegar free, made using a saltbrine,andisreadyinoneday.Thesecondusesvinegarasawaytospeedupthepicklingprocess,whichhappensovernight.

SLICEDCUCUMBERPICKLES(VINEGAR-FREE)

MAKESABOUT1CUPPICKLINGTIME:1DAY

Cucumberissoftenedinsaltandlemonjuice,thensetasideforadaytopickle.Add2tablespoonsoffreshdill,orotherdriedorfreshherbsandspices,tothisbasicrecipetomakeadditionalflavors.

1cuppeeledcucumber,cutinto¼-inch-thickrounds1teaspoonseasalt2tablespoonslemonjuice

In amixing bowl, toss the ingredients together. Place in a pickle press, underpressure.Or,placeaplateoverthemixtureinthebowl,andstackheavyplatesontopofit.Setasideatroomtemperatureforaday.

Willkeepinthefridgeforseveraldays.

SLICEDPICKLESINVINEGAR

MAKES1QUARTPICKLINGTIME:OVERNIGHT

Sliced cucumber, carrot, and onion are softened in vinegar and salt. They’reflavoredwithpicklingspice,which isusuallymadeupofallspice,bay leaves,cardamom, cinnamon, cloves, coriander, ginger, mustard seeds, andpeppercorns.

Thisrecipewillbereadytoenjoyafterpicklingovernight.

¾cupapplecidervinegar1teaspoonseasalt2teaspoonsgroundpicklingspice1cupfilteredwater1cupcucumber(useone6to8inchesinlength),peeledandcutinto¼-inch-thickrounds½cupcarrotpeeledandcutinto¼-inchpieces¼cupsweetyellowonion,slicedinto¼-inchpieces

¼cupsweetyellowonion,slicedinto¼-inchpieces

Placethevinegar,salt,picklingspice,andwaterintoa1-quartmasonjarwithalid.Mixwell.Addtheremainingingredientsandclosethelidtightly.Shaketomixwell.

Set aside at room temperature for 3 to 4 hours. Then place in the fridgeovernight.

Willkeepforaweekormoreinthefridge.

KIMCHI

TheKorean style of pickling and culturing vegetables ismy favorite, perhapsbecauseofmyKoreanheritage,orbecauseI lovespicesandthekickofgarlicandginger.

Traditionally,kimchiwasmadetolastthroughlong,coldwintermonthswhenfreshvegetablesweren’tavailable,andrecipesvarybyregionandfamilytaste.Kimchicanbemadewithdifferentvegetables,cabbages,cucumbers,anddaikonradishes,tonameafewvariations.

AsIdevelopedthekimchirecipesinthischapter,I’dpassthemtomymothertomakesuretheystilltasteauthenticallyKorean.Sometimes,she’dcalloneofher two sisters (one’s in NewYork City; and the other, in Seoul, Korea) foranother opinion. So be assured these recipes are pretty close to the traditionalflavors and textures.Mom andmy friend SoYoung, both of whom are fromKorea,helpedmechangeKoreaningredientstothosefoundhereintheStates.

I start you off in this section with simple recipes such as Napa CabbageKimchi,madebysofteningcabbageinsaltwater,thenaddingspicesandsettingasideforafewdaystopickle.

Fortherecipesinthelaterpartofthissection,IrecommendmakingajarofKimchiSauce,aspicyredpepperpaste, tokeeponhand.Whenyoufindyourfavoritekimchivegetablesonsale,youcanbringthemhomeandmakeajarofkimchiquicklyandeasilywiththispremadesauce.

Enjoy my simplified vegan versions of Korean-inspired kimchi as anaccompaniment to any dish, on salads, even in sandwicheswhen youwant tokickuptheflavorfromjusteverydaylettuce.

NAPACABBAGEKIMCHI

MAKESABOUT8CUPS(½GALLON)PICKLINGTIME:2TO3DAYS

This is the simplest recipe formaking spicyKorean-style kimchi andwill bereadytoeat inabout3days.Cabbage issoftenedinsaltwater, thenspicesareadded.Cabbageissetasidefor2to3daystomarinate,ferment,andripen.

Ifyoudon’thaveKoreanchilipowder,justusethekindofredpepperflakessprinkledonpizza.Grinditintoapowderbeforeusing.

1napacabbage,cutcrosswiseinto2-inchchunks½medium-sizedaikonradish,peeledandcutintoquarterslengthwise,theninto½-inch-thickchunks2tablespoonsseasalt½cupwater2greenonions,slicedinto2-inchlengths3clovesgarlic,minced1tablespoonsgratedfreshginger1tablespoonsKoreanchilipowder

Placethecabbageanddaikonpiecesinalargemixingbowl.

Placethesaltandwaterinaseparatesmallbowl;mixtodissolve.Pouroverthevegetables.Setasideatroomtemperatureovernighttosoften.

Thenextday,drain,reservingthesaltwaterthevegetablesweresoakedin.Addthegreenonions, garlic, ginger, and chili powder to the cabbagemixture, andmixwell.

Tightly pack themixture into a ½-gallon glass jar with a lid. Pour the savedsaltwaterintothejar,leaving1inchofspaceatthetop.Tightlyclosethelid.

Leavethejarinacool,darkplacefor2to3days(dependingonthetemperatureand how pickled and fermented you want your kimchi). Refrigerate afteropening.

Willkeepforacoupleofweeksinthefridge.

PICKLEDGREENPEPPERS

MAKESABOUT8CUPS(½GALLON)PICKLINGTIME:2WEEKS

Insteadofsofteninginsaltwater,peppersarepreservedinsoysauceandvinegar.Enjoy these savory peppers whole or sliced and served as a side dish oraccompaniment.Pickleswillbereadytoeatin2weeks.

1poundKoreangreenpeppersorAnaheimchiles,washed¾cupNamaShoyu¾cupapplecidervinegar¾cupfilteredwater2tablespoonsagavesyrup

Place thepeppers ina½-gallonglass jarwitha lid.Add theNamaShoyuandvinegar.

Inasmallbowl,mixthewaterandagavesyrupwell.Pouroverthepeppers.

Tightlyclosethejarandstoreinacool,dark,dryplacefor2weeks.Refrigerateafteropening.

Willkeepinthefridgeforatleastacoupleofmonths.

SPICYKOREANCUCUMBERSLICES

MAKESABOUT2CUPSPICKLINGTIME:10MINUTES

Slicedcucumbersaresoftenedinsalt,thenspicedwithredpepper,tartvinegar,sweetagave,andsesameoil.Ipreferusingtoastedsesameoilfortheflavor.Ifyouwanttokeepthisraw,justsubstitutewithrawsesameoilandsomesesameseeds.Ifyoudon’thaveKoreanchilipowder,justuseredpepperflakesgroundintoapowderinstead.

Thispicklerequiresnopicklingtimeandisreadytoeatafterabout10minutesofsofteningtime.

2cupscucumbers,unpeeled,sliced¼-inchthick1tablespoonseasalt1teaspoonKoreanchilipowder,ortotaste2teaspoonsapplecidervinegar1teaspoonagavesyrup3tablespoonsjuliennedcarrots1tablespoontoastedsesameoil

Placethecucumbersinamixingbowlandtosstocoatwiththesalt.Setasidefor5 to 10minutes to soften and release liquid.Gently squeeze the excess liquid

fromthecucumbers,anddiscardtheliquid.

Returnthecucumberstothemixingbowl.Addthechilipowder,vinegar,agavesyrup,carrots,andsesameoil,andtosstomixwell.

Willkeepfor3daysinthefridge.

OPTION:Add1teaspoonofsesameseedswhentossing.

PICKLEDGINGER

MAKES2CUPSPICKLINGTIME:1WEEK

Thisrecipeisreadytoeatinaweek’stime.Agreatsidedish,accompaniment,and relish. Ginger’s great for decreasing inflammation and increasingcirculation.

EnjoythiswiththeJapanese-stylenorimakirecipes(pages253to259).

2poundsfreshginger,peeled,washed,andslicedpaper-thin1cupapplecidervinegar¼cupagavesyrup

Into a 2-quart glass jarwith a lid, place spiral layers of the ginger. Stack onelayerontopofanother.

Inamixingbowl,combinethevinegarandagavesyrup.Stirtomixwell.Pourintothejarwiththeginger.

Closethejarlidtightlyandleavetomarinateandfermentatroomtemperaturefor1week.Thevinegarandgingerwillchangecolortopalepink.

Storethejarinthefridge,whereit’llkeepforseveralmonths.

KIMCHISAUCE

MAKESABOUT2½CUPS

Ifyou’reintoinvestingabitoftimeup-front,makeupajarofthissaucetokeepinyourfridge.It’llmakeiteasytomakekimchilater.

You’llbesaltingandwiltingyourvegetables,draining,thenrubbingonafewspoonfulsofthissaucebeforesettingthemasidetopickle.

You ideally want to use Korean chili flakes to make this sauce, for theirunique flavor.But, if they aren’t available, just use redpepper flakes,makingsuretogrindthemintoapowderbeforeusingthem.

1cupKoreanchiliflakes½cupwater4tablespoonsGarlicPaste(page130)2teaspoonsmincedfreshginger1tablespoonfineseasalt2tablespoonsagavesyrup

Place all the ingredients in amixing bowl.Using a rubber spatula,mix into asmoothpaste.Transferthepastetoaglassjarwithalid.

Willkeepfor2monthsinthefridge,ifsealedinanairtightjar.

GarlicPaste

GARLIC PASTE IS more flavorful than minced garlic, with a smootherconsistency.Tomakeyourpaste,processpeeledclovesuntilsmooth ina food

processor.

Garlicpastecanbekeptinaclosedglassjarinthefridgefor2to3months,andinyourfreezerforupto6months.Thepastewilldarkenovertime,andtheflavorwilldeepen.

CUBEDDAIKONRADISHKIMCHI

MAKESABOUT4CUPSPICKLINGTIME:1DAY

Thisistheeasiestofthekimchistomake.Simplycutdaikonradishintocubesandsprinklewithseasalt.AddKimchiSauce,andsetasidetomarinate.It’llbereadytoeatinjustaday.

It’sveryimportanttoalwaysprotectyourskinfromthespicyKimchiSaucewhenmixingwithyourhands,bywearingrubberordisposablelatexorplasticgloves.

Cubesareatraditionalshapeforthiskimchi,butIliketocutmydaikonintostripsratherthancubesbecauseIthinktheylookprettierandhaveatexturethatIlikeevenmore.

2poundsdaikonradishes(about2large),slicedinto1-inchcubes(washandchoptheleavesalsoifyoudesire)2tablespoonscoarseseasalt½cupKimchiSauce(page129)4greenonions,slicedinto1-inchlengths1smallapple,peeled,cored,andgrated

1smallapple,peeled,cored,andgrated

Placethedaikoncubesandoptionalleavesinalargebowl.Sprinklewiththeseasaltandsetasideatroomtemperaturefor2hourstowilt.

Drainanyliquidfromthedaikonandplacethecubesandleavesinadrybowl.AddtheKimchiSauce.Putonapairofgloves,thenrubtocoatthedaikonwiththeKimchiSauce.Addthegreenonionandapple,andmixwell.

Place themixture inaglass1-quart jarandclose the lid tightly.Leaveforonedayatroomtemperaturetopickle.Refrigerateafteropening.

Willkeepfor2weeksinthefridge.

GREENCABBAGEKIMCHI

MAKESABOUT6CUPSPICKLINGTIME:1DAY

This is my Korean version of Basic Green Cabbage Sauerkraut. Rather thanbeing shredded, the cabbage is sliced into 2-inch squares. It is soaked in saltwater,thendrainedandrubbedwithKimchiSaucebeforesettingasidetopickle,andisreadytoeatafteroneday.

1recipeBasicGreenCabbageSauerkraut(page121),slicedinto2-inchsquares5tablespoonsKimchiSauce(page129)

In large bowl, combine the salt and water; mix to dissolve the salt. Add the

cabbageandsoakfor2hours.

Drain and discard the water from the cabbage. Put on gloves to protect yourhands,addtheKimchiSauce,andrubintothecabbage.

Placethemixtureina½-gallonglassjarandclosethelidtightly.Leaveforonedayatroomtemperature.Storeinthefridgeafteropening.

Willkeepfor2weeksinthefridge.

STUFFEDMINICUCUMBERKIMCHI

MAKES8CUCUMBERSPICKLINGTIME:1DAY

Mini cucumbers are stuffed with daikon, onion, and green onions to make aprettyKorean-stylespicypickle.Onlyonedayofpicklingtimeisneededbeforeyoucanenjoythem.

8minicucumbers1tablespoonseasalt

STUFFING

1cupjulienneddaikonradish

¼cupjuliennedyellowonion2juliennedgreenonions2tablespoonsKimchiSauce(page129)

Sliceeachcucumberlengthwise,leaving1inchatthebottomuncut.Rotateandcutlengthwiseagain,againleaving1inchatthebottomuncut.(The1-inchbaseholdstogetherthefourslicedquartersofeachcucumber.)

Place the cucumbers in the bottom of a small tray or bowl, and sprinkle saltinside the flesh and on the outside of the cucumbers. Set aside for 2 hours atroomtemperature.

Drainanddiscardtheliquidfromthecucumbers.

In a separate bowl, combine the stuffing ingredients and mix well. Use one-eighthofthestuffingmixturepercucumber,fillopenspacesofeachcucumber,fittingthecucumberquarterstightlyagainstthestuffing.

Packthestuffedcucumbersintoglassjarstofitthemtightly(don’tchoosejarsthatwill leaveextraairaround thecukes).Close the lids tightlyandenjoy thefollowingday.

Willkeepfor3daysinthefridge.

6

SOUPS

RAW SOUPS AREmade using pretty much the same in gredients as incooked soup, with the ingredients simply blended together rather thancooked on the stove.Raw soups are faster tomake, and cleanup ismucheasier,asallyouhavetodoisrinseouttheblendercontainer.

Nutsareblendedin tocreateacreamysoupconsistency; then, toppingswilladdanotherlayeroftexture,flavor,andcolor.

I’mfrequentlyaskedabouthotsoupsandrawfoodincoldwintermonths.I’vepersonallyfoundrawfoodbestenjoyedinhotterclimates.Ifyouwantawarmsoup, you can just keep the blender going longer to create a low heat. Keepcheckingtheheatlevelwithyourfingerifyouwanttokeepitraw.Onceitgetswarmtoyourtouch,stopblending.

If you’re craving a hot soup and aren’t as concerned with keeping it 100percentraw,youcanheatthesesoupsinasaucepantoyourdesiredtemperature.They are still superhealthy and free of chemical preservatives, flavorings, andcolorings and have been made from scratch, using whole, fresh, organicingredients.Butdokeepinmindthatbeneficialenzymesaredamagedathighertemperatures.Forme,rawisbelow104°F,andanyhotterdamagesnutrientsandenzymes.

TORTILLASOUPWITHJALAPEÑO-LIMEKREAM

MAKES4SERVINGS

Tomatoesareblendedwithcumin,oregano,andgarlictomakethebaseforthissoup.It’sthentoppedwithchips,freshcilantro,andadollopofJalapeño-LimeKream.

SOUPBASE

3cupschoppedtomatoes1cupoliveoil2teaspoonsseasalt1teaspoongarlic1teaspoonjalapeñopepper,totaste½teaspoongroundcumin½teaspoondriedoregano2cupswater

TOPPINGS

1recipeSaltedFlaxChips(page108),sliced,forgarnish¼cupfreshcilantro,choppedfinely1recipeJalapeño-LimeKream(page134)

Place all the soup ingredients in a high-speedblender andblenduntil smooth.Divide among four serving bowls. Top each portion with sliced Salted FlaxChips,cilantro,andadollopofJalapeño-LimeKream,andserveimmediately.

JALAPEÑO-LIMEKREAM

MAKES1CUP

Afreshgreenjalapeñopepperandtartlimeareblendedinacashewkream.Thissavorykreamcantopsoups,pastas,orcanaddspicetosandwichesandwraps.Foraspicierkick,leavetheseedsinthejalapeño.

IuseasmallerPersonalBlendertomakejustonecupofthiskream.Ifyou’reusingalargerblender,you’llneedtodoublethisrecipetomakesurethemixturecoversthebladestoblendproperly.Youcanalsouseafoodprocessor,butyouwon’tgetthesamesmoothtextureasyouwouldbyblending.

1cupcashews¼cupseeded,choppedjalapeñopepper(about2whole)1teaspoonlimezest¼cuplimejuice(fromabout2limes)1tablespoonextra-virginoliveoil½teaspoonseasalt¼cupfilteredwater,orasneeded

Begin by grinding half of your cashews at a time into a powder. Place thispowder in a 1-cup blender. Add the remaining ingredients and blend untilsmooth. Add only enough water as needed to produce a smooth, creamyconsistency.

Willkeepfor3daysinthefridge.

CORNCHOWDER

MAKES4SERVINGS

Thisisachunkysoupmadeinyourfoodprocessor.Cornismixedwiththymeandgarlic tomakeadeliciouschowder that’s toppedwithCoconutBaconbitsandadollopofJalapeño-LimeKream.

1teaspoongarlic½teaspoondriedthyme½teaspoonseasalt4cupscornkernels(fromabout4earsofcorn)¼cupextra-virginoliveoil2cupswater1recipeCoconutBacon(page76),diced1recipeJalapeño-LimeKream(page134)

Place the garlic, thyme, and salt in a food processor, and process into smallpieces.Addthecorn,oil,andwaterandprocessintoachunkychowder.

Divideamongfourservingbowls.TopeachportionwithdicedCoconutBaconandadollopofJalapeño-LimeKream,andserveimmediately.

TOMATOANDTARRAGONBISQUE

MAKES4SERVINGS

Tomatoes areblendedwith tarragon,parsley, andahintofnutmeg to create auniquelyspicedtomatosoup.Garnishwithfreshsprigsoftarragon.

SOUPBASE

3cupsseededandchoppedtomatoes¾cupextra-virginoliveoil1teaspoonchoppedgarlic1/8teaspoongratednutmeg1tablespoonfreshtarragon,packed1teaspoonfreshparsley,packed2teaspoonsseasalt2cupswater

TOPPING

Tarragonsprigs,forgarnish

Place all the soup ingredients in a high-speedblender andblenduntil smooth.Divideamongfourservingbowls.

Garnisheachportionwithtarragonsprigsandserveimmediately.

SERVINGSUGGESTION: Thinly slice greens, such asmild spinach, sweet

romaine, or heartier kale or chard, and use them to top the soup, for addedtextureandcolor.

KREAMOFBROCCOLIWITHREDBELLPEPPERKREAM

MAKES4SERVINGS

Broccoli is blendedwith sweet cashews tomake the soup base. Because raw

foodisallaboutsimulatingthelook,flavors,andtexturesofthecookedversion,I’ve added spinach for a greener color while also helping to mellow out thestrongtasteofrawbroccoli.

SOUPBASE

1cupchoppedbroccoli1cupspinach,washedwellandpacked1cupcashews½cupextra-virginoliveoil2teaspoonsseasalt2cupswater

TOPPING

1recipeRedPepperKream(page138)

Place all the soup ingredients in a high-speedblender andblenduntil smooth.Divideamongfourservingbowls.

TopeachportionwithadollopofRedPepperKreamandserveimmediately.

REDPEPPERKREAM

MAKES1CUP

Creamy cashews are blended with red bell peppers for color and flavor. Tartlemonjuiceandapinchofsaltareaddedforafullflavorprofile.

Iliketousemysmallerblendertomakethiskream.Ifyou’reusingalargerblender,doubletherecipesoyourblenderbladesarecovered.Youcanalsouseafoodprocessor;yourkreamwilljustnotbeassmoothaswhenblended.

½cupcashews1cupseededandchoppedredbellpepper1tablespoonlemonjuice½teaspoonseasalt2tablespoonsfilteredwater,orasneeded

Beginbygrindingyourcashewsintoapowder.Then,placealltheingredientsinaPersonalBlenderandblenduntilsmooth.

Willkeepfor3daysinthefridge.Stirbeforeusing.

MANGOGAZPACHO

MAKES4SERVINGS

A refreshingly cool, sweet, and tart fruit soup that’s perfect for summertime.

Fruitismixedwithfreshmint,tartlime,spicyginger,andcayenne.

Havefunsubstitutingyourfavoritefruitsforthedicedpineappleandmelon.Apples and pears work great, too. The spice of the cayenne is a greatcomplementtothesweetfruits.

2cupscubedmango1cuporangejuice1cuppineapple,dicedinto½-inchpieces1cupofyourfavoritemelon,dicedinto½-inchpieces½cupmango,dicedinto½-inchpieces2tablespoonschoppedmintleaves1tablespoonlimejuice(fromabout1largelime)1tablespoonmincedfreshginger1/8teaspooncayenne,ortotaste

Place the cubedmango and orange juice in a blender and blend until smooth.Transfertoamixingbowl.Addtheremainingingredientsandtosstomixwell.Chillfor30minutesbeforeserving.

Willkeepfor2daysinthefridge.

GAZPACHOANDALUZ

MAKES4SERVINGS

ASpanish-inspiredchunkyversionofgazpachomadewithdicedtomatoesand

choppedbellpepper,cucumber,andSpanishonion.

2cupsseededanddicedripetomato¼cupfinelychoppedSpanishonion1cupchoppedbellpepper(anycolor)1cuppeeledandchoppedcucumber1/3cupextra-virginoliveoil1teaspoonmincedgarlic1tablespoonlemonjuice(fromabout½lemon)¼teaspoonseasalt2cupsfilteredwater

Place all the ingredients in amixing bowl andmixwell. Chill for at least 30minutesbeforeserving.

TOMYAMGOONG

MAKES4SERVINGS

A Thai-inspired hot and sour soup with the flavor of kaffir lime leaves andpepperygalangal.

Galangalisapaleyellowrootrelatedtothegingerroot.Feelfreetousethesameamountofgingerifyoucan’tfindgalangal.Youcanalsouseyourfavoritemushroomsinsteadofstrawmushrooms.

TOPPINGS

¼cupthinlyslicedshallot½cupslicedstrawmushrooms3tablespoonschoppedgreenchilepeppers(about3Thaior1serranopepper)¼cuplimejuice1tablespoonNamaShoyuorBraggLiquidAminos¼cupextra-virginoliveoil2tablespoonschoppedcilantroleaves,forgarnish

SOUPBASE

1teaspoongarlic5mediumkaffirlimeleaves1tablespoongalangalorgingerroot2tablespoonschoppedlemongrass,lowerstalksonly1/8teaspooncayenne3cupsfilteredwater

Prepare the topping first:Marinate the shallot,mushrooms, andpeppers in thelimejuice,NamaShoyu,andoliveoilforatleast15minutes.Setaside.

Place all the soup ingredients in a high speed blender. Blend to mix well. Ifyou’re not using a high-speed blender, you’ll want to grate and chop youringredientsbeforeblending.Pour the soupbase throughameshstrainer intoalargeservingbowl.

Topthesoupwiththemarinatedmixtureandchoppedcilantrobeforeserving.

WONTONSINALIGHTSESAME-SOYBROTHWITHPEAS

MAKES4SERVINGS

MarinatednapacabbageispackedinsideAppleCrepesquarestomakewontons.Themarinadeandpeasareaddedtowater,foralightbrothinwhichtoservethewontons.

Anotheroptionistothinlyslicedaikonradishtouseasyourwrapper.Sliceasthinlyaspossible,thenfillthecircleswiththefillingandfoldintosemicircularwontons.

WONTONS

2cupsfinelychoppednapacabbage2tablespoonsfinelyslicedyellowonion¼cupfinelychoppedgreenonions1tablespoonNamaShoyuorBraggLiquidAminos1tablespoontoastedsesameoil1recipeAppleCrepes(page69),dehydratedasdirected

SOUPBASE

½cuppeas,freshorfrozen4cupswater

Tomakethewontonfilling,placethecabbage,greenonions,NamaShoyu,andsesameoil inabowland toss tomixwell.Setaside forat least15minutes tomarinateandsoften.

To make the wonton wrappers, cut the Apple Crepes into sixteen 3½-inch

squares.

To fill thewontons, first squeeze all excess liquid from themarinated filling,saving themarinade to use in the soup base. Then, place about a teaspoon offilling in the center of eachwontonwrapper.Hold thewrapper shiny sideup;that’s the side that was against the lining. Fold in half diagonally to make atriangleshape,makingsuretheendsmeet.Pressdownfirmlyontheendstoseal.Wet the corners of your triangle by dipping your fingertip in a small bowl ofwater, and bring the two ends together so they overlap. Press to seal. (SeeManduMaking,page238.)

Tomakethesoupbase,pourthemarinadeintoalargebowl,alongwithpeasandwater. Mix well. Ladle into four serving bowls. Add the wontons and serveimmediately.

OPTION: Instead of usingAppleCrepes, you can slice daikon radish circlespaperthin.Fill,andfoldinhalftoformasemicircle.

MEXICANLIMESOUP

The inspiration for this dish comes from a sopa de Lima recipe from the

Yucatán,whichisatartsoup.Ifyoucanfindthem,useMexicanorkeylimesinthisrecipe.Youcanevenuselemonwiththelime,toupthetartness.

½cupslicedyellowonion½cupseededandchoppedmildgreenchiles(about2large)¼cuplimejuice1teaspoonseasalt1teaspoonmincedgarlic1teaspoonfreshthyme,or½teaspoondried1tablespoonextra-virginoliveoil2cupsfilteredwater2cupsseededandchoppedtomatoes¼cupchoppedcilantro2largeripeavocados,pittedandsliced

Beginbyplacingtheonion,chiles,limejuice,salt,garlic,thyme,andoliveoilinamixingbowl.Setasidetomarinateandsoftenforatleast20minutes.

Placethewaterandtomatoesinahigh-speedblender.Blenduntilsmooth.Addthemarinatedvegetableswiththeirmarinade.Pulsegentlytomix.

Toserve,divideamongfourservingbowls.Topwith thecilantroandavocadoslices.Serveimmediately.

SERVING SUGGESTION: Serve with 1 recipe of Soft Corn Tortilla (page173).

CURRIEDCOCONUTSOUP

MAKES4SERVINGS

Coolcucumberand tomato isblendedwithcreamyavocado.Tart lemon juice,coconutoil,andcurrypowdergivethissouparichconsistencyandflavor.

1cupdicedripeavocado(about1largeavocado)1½cupspeeledanddicedcucumber1cupseededanddicedtomato2tablespoonslemonjuice(fromabout1lemon)1/3cupcoconutoil,setatroomtemperatureuntilliquid¼cupfreshcilantro1tablespooncurrypowder1teaspoonmincedgarlic1teaspoonseasalt1cupcoconutmilkfromayoungThaibabycoconut,orfilteredwater

Placealltheingredientsinablenderandblenduntilsmooth.

To serve, divide among serving bowls. Top each portion with fresh cilantroleaves.Enjoyimmediately.

Willkeepfor1dayinthefridge.

TOMATOCHILIWITHTACONUTMEAT(BEAN-FREE)

MAKES4SERVINGS

Avegetablechilimadewithchoppedtomatoes,bellpeppers,celery,mushrooms,andcornkernels.Spicedwithcuminandoregano,forarealchiliflavorsimilarto the cooked bean version. Top with Taco Nut Meat for an added layer oftextureandSouthwestflavor.

3cupsseededandchoppedtomatoes1cupseededandchopped,mixedredandgreenbellpepper¼cupchoppedcelery¼cupchoppedyellowonion1/3cupchoppedmushroom(anytype)1/3cupcornkernels1teaspoonmincedgarlic2teaspoonschilepowder1teaspoongroundcumin¾teaspoondriedoregano¼teaspoonseasalt1recipeTacoNutMeat(page146)

Placealltheingredientsinamixingbowlandmixwell.Transferaboutone-thirdof themixture to a high-speed blender and puree. Place the puree back in themixingbowl.

To serve, divide among four serving bowls. Top each portion with Taco NutMeat(recipefollows),andenjoy.

SERVING SUGGESTION: Serve topped with a dollop of Jalapeño-LimeKream(page134).

TACONUTMEAT

MAKESABOUT1CUP

Walnuts are ground and spiced with cumin and coriander to make this taco-flavorednutmeatcrumble.Use it to topsaladsandsoups,and insidewraps toaddtacoflavorandtexture.

1cupwalnuts1tablespoonextra-virginoliveoil1tablespoongroundcumin2teaspoonsgroundcoriander1teaspoonBraggLiquidAminosorNamaShoyu¼teaspoonseasalt,ortotaste

Place thewalnuts in a food processor and process into small pieces. Add theremainingingredients;pulsetomixwell.

Willkeepfor1weekinthefridge.

7

SALADSANDDRESSINGS

SALADSMAYSOUNDbasicanddull—afterall, it’swhata lotofpeoplethink of immediately when they hear “raw food.” But there’s a world ofdelicioussaladswaitingtobediscovered.Bymixingupdufferentvegetables,textures,colors,and flavors,alongwith thechange inourseasons,no twosaladseverneedtobealike.

IstartthischapterbyintroducingyoutothreeBasicDressingrecipestoshow

you how easy they are to make. From here, you can add flavors, herbs, andspicestomakeasmanynewvarietiesofdressingsasyourheartdesires.

There’s also an endless variety of salad mixes to explore. My recipes useeverydaygreenssuchasromaineandcabbage,watercress,seaweed,andAsiangreens. You can always add dried or fresh fruits, too, such as papaya andcranberries.

I remembergrowingup inupstateNewYork,where thesaladsweremostlyjust iceberg lettuce with bottled dressings. Iceberg is refreshing in summermonths with a Japanese-style light ginger dressing. But there are so manyoptionswithallsortsofleaves,vegetables,andevenseaweed,thatwecanallbemorecreative.Thepossibilitiesareendless.

BASICWHISKEDDRESSING

MAKES4SERVINGS

This is the fastest dressing tomake and requires only a bowl and spoon, or awhisk.Justmix togethervinegarandyour favoriteoilwithapinchofsaltandpepper.Youcanreplacethe2teaspoonsofvinegarwith1tablespoonlemonorlimejuice,andaddfreshordriedherbsandspicestomixitup.

OndayswhenIdon’tevencare tomakeanydressingatall, I’ll justdrizzletheseingredientsdirectlyontomybowlofgreensandtoss.Youcanchangetheflavorsbyusingdifferenttypesofoil,suchashemporflax,oroilsinfusedwithherbs.

2teaspoonsapplecidervinegar3tablespoonsextra-virginoliveoil½teaspoonseasaltApinchofpepper

Place all the dressing ingredients into a small bowl andwhisk together. Tosswithabout6cupsofgreens(about1pound).

OPTIONS: Try adding 1 tablespoon of chopped shallots or green onions, 2tablespoonsofchives,½teaspoonofgratedgarlicorginger,or1tablespoonofagavesyrup.

BeyondOliveOil

TOMIXupyourdressing flavors, tryusingotheroils suchashemp,almond,sesame,flax,orcoconutoilinsteadofoliveoil.Forthisdressing,you’llwanttolightenyouroilwithabitoftartnessfromvinegarorcitrus,suchlemon,lime,orevenorangeforasweetertaste.

Here’sthebasicratioformixingatartliquidwithoiltomakeadressing:

3tablespoonsoil1tablespooncitrusjuice,or2teaspoonsapplecidervinegarBlackpepperandseasalt

Adjust the ratios to suit your taste buds.When I use a stronger oil such ashemp,forexample,Imaydecreasetheoilquantityanduseonly2tablespoonsofitto1tablespoonofcitrusjuice.OrImayevenuse1tablespoonofhempoiland1tablespoonofoliveoil.Seasontotaste.

BASICBLENDEDDRESSING

MAKES1CUP

Dressingscanbemadewithprettymuchanyvegetableorfruit.Justblendwithabitofoliveoil.

Tomixitup,addyourfavoriteflavorings,suchasgarlic,freshordriedherbs,orcurry.And,ifyoulikeyourdressingtarter,add1tablespoonoflemonorlimejuice,or1to2teaspoonsofapplecidervinegar.

If usinga largerblender, youmaywant todouble this recipe. I recommenddoublinganywaysoyou’llhaveextraonhandinthefridgetouseasasaucefornoodlesordressingonyournextsalad.

1cupchoppedfruitorvegetable,suchasapple,orange,redbellpepper,ortomato1/3cupextra-virginoliveoil½teaspoonseasalt,ortotaste

PlacealltheingredientsinaPersonalBlenderandblenduntilsmooth.Ifusingadryvegetable such as carrot, youmayneed to add a couple of tablespoonsofwatertoachieveyourdesiredconsistency.

OPTIONS:Add1teaspoonofmincedgarlic,½teaspoonoffreshherbssuchasoregano or basil, or ¼ teaspoon of dried herbs. Try using other oils such assesameorhemp.

CROUTONS

Asincookedfood,croutonsaresquaresofbreadorcrackers.Youcanuseanyofmycracker,bread,orpizzacrustrecipescutintosmallersquaresascroutons.IparticularlylikemyNoriCroutonsforsalads.Thenorigivesasaltyflavorthatbringsout theflavorofmostvegetablesanddressingsandaddsmoremineralsfromtheoceanwhensprinkledoveranydish.

NORICROUTONS

MAKESABOUT9SERVINGS

Light, crispy croutons made with buckwheat, flax, and nori. Nori is a seavegetable that’s high in minerals and makes a great nutritional, as well asdelicious,additiontoanysaladorsoup.

1/3cupdriedbuckwheatgroats1cupflaxmeal2cupsfilteredwater¼cupchoppednori,orlaverflakes½cupbrownflaxseeds

Grindthebuckwheatintoapowder;setaside.

Placetheflaxandwaterinahigh-speedblenderandblendtomixwell.Addthebuckwheatpowder;blendtomixwell.Addthenoriandwholeflaxseeds.Pulsegently to mix, being careful not to blend. You want to keep the nori andflaxseedswhole.

Spreadevenlyonalined14-inch-squareExcaliburDehydratortray.

Dehydrate for 7 hours at 104°F.Flip, peel away lining, and score into½-inchsquares.Dehydratefor6to8morehours,untilyourdesiredconsistency.

OPTIONS:Anyofyourbreadscanbemadeintocroutons.Spreadyourbatterdouble the usual thickness, so only half the dehydrator tray is covered, ratherthantheentiretray.Scoreintocrouton-sizesquaresanddehydrate.

TENDERGREENSWITHPINENUTSANDSWEETMUSTARDDRESSING

MAKES4SERVINGS

This is a simple salad of soft greens tossedwith dressing ingredients, toppedwithpinenuts.Ifyoudon’thaveHomemadeMustardSaucehandy,justuseanorganicjarredmustardfromthegrocery.

Youcansubstituteapplecidervinegarforthebalsamicvinegarifyouwanttokeepthisasrawaspossible.

SALAD

2cupsspinach,wellwashed2cupsromainelettuce2cupsBostonlettuce1cupwatercress

DRESSING

2teaspoonsHomemadeMustardSauce(page201)1tablespoonbalsamicvinegar2tablespoonsagavesyrup1tablespoonpinenuts

Place all the salad ingredients in a large mixing bowl. Add the dressingingredientsandtosstomixwell.Serveimmediately.

SEAWEEDANDCUCUMBERSALAD

MAKES4SERVINGS

This Korean-inspired recipe is refreshing and cooling, great for summertimepicnicsinthepark.Theseavegetablewakame istossedwithcucumbersintartapple cider vinegar with a splash of sesame oil. Sea vegetables are full ofmineralsand iodine fromtheoceanandhelp regulateour thyroidand improveoverallhealth.

1cupdriedwakame2cupsslicedcucumber2tablespoonsapplecidervinegar3tablespoonstoastedsesameorcold-pressedextra-virginoliveoil½teaspoonmincedgarlic

First,soakthewakameinabout1cupoffilteredwater.Setasidetohydrateforat least 5 minutes. Squeeze the excess water from thewakame and place theseaweedinamixingbowlwiththeremainingingredients.Tosstomixwell.

Willkeepfor1dayinthefridge.

ASIANGREENSWITHLEMON-TAHINIDRESSING

ASIANGREENSWITHLEMON-TAHINIDRESSING

MAKES4SERVINGS

Acreamysmoothdressing,packedwithcalciumfromthetahini,istossedwithbeautiful spicy greens and sliced radishes. Lemon, sesame, and oregano addanotherlayerofwonderfulflavor.

DRESSING

¼cuptahini¼cuplemonjuice2tablespoonsBraggLiquidAminos¼cupwater,orasneeded

SALAD

2cupschoppedmatsuma(Japanesemustardgreens)2cupschoppedmustardgreens10radishes,sliced½cupcornkernels1tablespoonfreshbasilleaves

Place the dressing ingredients in a bowl andmixwith a spoon. Pour over thesaladandtosstomixwell.

Willkeepfor2daysinthefridge.

GENERALTIP:TravelingSalads

IFYOU’REGOINGtosavesomesaladtoenjoyforlunchthenextday,orwillbetravelingwithsaladoutofyourfridge,orwheneveryouwanttoextendyoursalad’sshelf life,store thedressingandveggiesseparatelyandmix justbeforeeating.

Usethissametipforanyofyourdishesthatareservedwithasauce,suchasnoodles,pizza,andburgers.

VIETNAMESECABBAGESALADWITHFRESHMINTMAKES4SERVINGS

Napa cabbage, carrots, and cucumber aremixedwith freshmint, cilantro, andbasil,andthentossedinawhiskedshallotandlimevinaigretteforabrightandflavorfulsalad.

DRESSING

¼cupthinlyslicedshallot(about1large)¼cuplimejuice3tablespoonsagavesyrup1teaspoonseasalt1teaspoonapplecidervinegar

SALAD

4cupsshreddednapacabbage1cupshreddedcarrots½cupcucumber,halvedverticallyandslicedthinlyintohalf-moons¼cuptornfreshmintleaves¼cupfreshcilantroleaves2tablespoonstornbasilleaves

GARNISH

3tablespoonschoppedalmonds

Placeallthedressingingredientsinamixingbowl.Mixwell.

Addthesaladingredientstothebowlandtoss.Setasidetomarinateandsoftenthecabbage,orserverightawayforacrunchiersalad.

Topwiththealmondsandserve.

Willkeepfor2daysinthefridge.

GREENPAPAYASALAD

MAKES4SERVINGS

This ismy version of the traditional Thai recipe.A lightwhisked dressing oflimeandagave is tossed intopapayaandcarrotswithredchilesandgarnishedwithcilantro,basil,andalmonds.

Ifyoudon’thavegreenpapaya,tryusinggreenmangoinstead.

DRESSING

2tablespoonslimejuice2tablespoonsagavesyrup

SALAD

4cupsjuliennedpapayas2cupsshreddedcarrots2redchilies,slicedthinly,ortotaste

GARNISH

½cupchoppedfreshcilantro½cupchoppedfreshbasil1/3cupchoppedalmonds

Whisktogetherthelimejuiceandagavesyrupinalargemixingbowl.Addthesalad ingredients and toss well. Set aside and leave to marinate for 15 to 20minutes.

Toserve,topwiththeherbsandalmonds.

Willkeepfor2daysinthefridge.

WATERCRESSWITHCRANBERRIESANDALMONDS

MAKES4SERVINGS

This isawatercress lover’ssalad. Ifyou’renota fanofwatercress, thismightjustmakeyou into one: spicywatercress is tossed in a lightwhiskeddressingandgarnishedwithalmondsandcranberries.

DRESSING

1recipeBasicWhiskedDressing(page149)

SALAD

4cupswatercress

GARNISH

½cupsliveredalmonds¼cupcranberries1recipeRawmesanCheeze(page105)orCheezySprinkle(page106)Severalpinchesofcrackedblackpepper

Inalargemixingbowl,whisktheBasicWhiskedDressingtoblendandaddthewatercress,tossingtocoat.

Toserve,topwiththealmondsandcranberries.Sprinklewithcheezeandblack

pepper.

Willkeepfor1dayinthefridge.

SPRINGGREENSINCURRYDRESSING

MAKES4SERVINGS

Delicatespringgreensaretossedinacreamycurrydressing.Thisdressingissotastyandversatile,Irecommendmakingadoubleortriplebatchsoyoucankeepextraonhandinajarinyourfridgetodressupplaingreensanytime.

DRESSING

1recipeBasicBlendedDressing(page151)2teaspoonscurrypowder

SALAD

8cupsmixedgreens,suchasmesclun,mâche,arugula,orspinach(about1pound)1cupsnappeas

Tomakethedressing,blendcurrypowderwiththeBasicBlendedDressing.

Toserve,tossthesaladwiththedressingandserveimmediately.

SERVINGSUGGESTION:Use a spiralizer to slice a beet into long strands.Usethebeet“noodles”togarnisheachsalad.

CHINESECHICKENLESSSALAD

MAKES4SERVINGS

Asweet sesame-gingerdressing iswhisked together and tossedwithnapa andredcabbage,carrots,andgreenonions.

DRESSING

2tablespoonsNamaShoyuorBraggLiquidAminos2teaspoonsapplecidervinegar1teaspoonmincedgarlic1teaspoonmincedginger1tablespoontoastedsesameoil2tablespoonsagavesyrup

SALAD

6cupsthinlyshreddednapacabbage2cupsshreddedredcabbage2cupsshreddedcarrot½cupthinlyslicedgreenonion(about3whole)

GARNISH

¼cupslicedalmonds

Whiskallthedressingingredientstogetherinasmallbowl.

Place the salad ingredients in a largemixingbowl.Pour thedressingover thevegetablesandtosstomix.

Toserve,dividethesaladamongfourservingdishes.Garnisheachportionwiththealmondsandserveimmediately.

YINANDYANGSALADWITHJALAPEÑO-TAHINIDRESSING

YINANDYANGSALADWITHJALAPEÑO-TAHINIDRESSING

MAKES4SERVINGS

Cabbage,romainelettuce,carrots,cucumbers,peas,andfreshcilantroaretossedin a lemon-tahini dressingwith the added heat of a green jalapeño. Jalapeño-Tahiniisoneofmyfavoritedressings.

JALAPEÑO-TAHINIDRESSING

1/3cuptahini1/3cuplemonjuice(fromabout2lemons)2tablespoonsBraggLiquidAminosorNamaShoyu1tablespoonjalapeño(about¼whole),ortotaste1teaspoonmincedgarlic3to4tablespoonsfilteredwater,asneeded

SALAD

4cupsthinlyshreddedcabbage,2cupstornromainelettuce½cupjuliennedcarrots½cupslicedcucumbers½cuppeas¼cupfreshcilantroleaves

GARNISH

3tablespoonssesameseeds

Placeallthedressingingredientsinablender.Blenduntilsmooth.

Placeallthesaladingredientsinalargemixingbowl.Tosswiththedressing.

Toserve,topthesaladwiththesesameseeds.

Willkeepfor2daysinthefridge.

REDCABBAGEANDGRAPEFRUIT

MAKES4SERVINGS

Avery simple, easy-to-make salad that’sbeautiful in color.Segmentsof freshgrapefruit and red cabbage are mixed with tart red cranberries and pumpkinseeds,andtossedwithlemonjuice.

SALAD

4cupsthinlyslicedredcabbage2cupssegmentedgrapefruit,pits,peel,andpithremoved3tablespoonsdriedcranberries2tablespoonspumpkinseeds

DRESSING

2to3tablespoonslemonjuiceApinchofsaltApinchofpepper

Placethesaladingredientsinalargemixingbowl.Addthedressingingredientsandtosstomix.

Willkeepfor2to3daysinthefridge.

SAUERKRAUT-AVOCADOSALAD

SAUERKRAUT-AVOCADOSALAD

MAKES4SERVINGS

This isaquicksalad Ienjoyonsuperbusydays. Just tossyour favoritegreenswith an avocado and sauerkraut. The avocado adds a creaminess, while thesauerkrautgivesthesaladasalty, tartflavorthat’sdelicious.Ifyoudon’thavehempnuts,useyourfavoriteseedornut,suchassesameorchoppedalmonds,toaddthatextralayeroftexture.

6cupslightlypackedgreens2cupscubedripeavocado(fromabout2medium-sizeavocados)½cupBasicGreenCabbageSauerkraut(page121),packed,excessliquidsqueezedout2tablespoonshempnuts

Place all the ingredients into a large mixing bowl. Toss to mix well. Serveimmediately.

Willkeepfor1dayinthefridge.

Brazil Nut-Banana Pancakes with Blueberry Syrup and Sliced Bananas,page75

LemonKream-FilledCrepeswithRaspberrySauce,page70

SconeswithClottedKreamandJam,pages94to95

PickledVegetables,pages121to132

CornChowder,page135

MediterraneanWrapwithRedPepperHummus(Bean-Free),page181

BLTClub,page190

Lox,Tomato,RedOnion,andCapers,page189

FriedOnionandMushroomPizza,pages216to217

PadThaiwithKelpNoodles,page227

KoreanDumplings,pages237to238

Cranberry-CashewWildRicePilaf,page248

MakiwithMarinatedSpinachand“Peanut”Sauce,page257

CustardTartlets,page267

BasicFlourlessCake,page268

GojiBerry-ChocolateChipCookies,page286

TACOSALAD

MAKES4SERVINGS

Abedofromaineandiceberglettuceis toppedwithlayersofChipotleCheezeSauce,HeirloomTomatoSalsa, andTacoNutMeatandgarnishedwithSaltedFlaxChips,foradeliciousandnutritiousvariation.

4cupsshreddedromainelettuce2cupsshreddediceberglettuce1largeripeavocado,pittedandsliced1recipeChipotleCheeze(page104)1recipeHeirloomTomatoSalsa(page81)1recipeTacoNutMeat(page146)1recipeSaltedFlaxChips(page108)

To serve, divide the lettuce among four serving bowls.Top each portionwithChipotle Cheeze and Heirloom Tomato Salsa, sprinkle with Taco Meat, andgarnishwithSaltedFlaxChips.

CAESARSALADBOATSWITHCOCONUTBACONANDRAWMESANCHEEZE

MAKES4SERVINGS

A beautiful salad served as stacked whole romaine leaves tossed in Caesardressing, toppedwithbitsofCoconutBaconandsprinkledwithRawmesan.AfastersubstituteforRawmesanis tosprinklea tablespoonor twoofnutritionalyeastinstead.

IlovegarlicandgarlickyCaesar,soIusetwoteaspoons,abouttwocloves,ofgarlicinthisrecipe.Formilderflavor,usejustoneteaspoonofgarlic,andgiveitataste.Graduallyaddmoretoyourliking.

DRESSING

1cupchoppedceleryorzucchini1to2teaspoonsgarlic½cupoliveoil1tablespoonwhitemiso

SALAD

12largeromainelettuceleaves

GARNISH

1recipeCoconutBacon(page76)orEggplantBacon(page78),diced1recipeRawmesan(page105)

Placeallthedressingingredientsinahigh-speedblender.Blenduntilsmooth.

Tosstheromaineleavesinthedressing,coatingwell.

Toserve,placethreeleavesontoeachoffourservingdishes.TopeachportionwiththeCoconutBaconbits,andsprinklewith1tablespoonofRawmesan.

SERVINGSUGGESTION:Servewithyourfavoritecroutons.

8

WRAPS,SANDWICHES,ANDBURGERS

THIS IS THE ultimate chapter for healthy, delicious, and versatilehandheldrecipes.WrapsaremadebyfillingdehydratedCornTortillasorTomato Wrappers, or your favorite leaves such as iceberg lettuce orromaine,withcheeze,pâté,hummus,sauce,andevensalad.Sandwichesaremadewith flax flatbreadfilledwithCoconutBacon,cheeze, tomato,mocktuna salad, and even my raw version of lox with capers and onions.VegetablesandflaxaremixedtogethertomakemySunBurgers,whichareservedwithBBQSauce,Sun-DiredTomatoKetchup,AioliMayonnaise,orHomemadeMustard Sauce for delicious, nutritious, soy-free, and gluten-freegoodness.

SoyStory

BEINGOFKoreandescent,IwassurprisedtofindthatmymomandIarebothallergictosoy.ThisallergyhadbeenappearinginmyskinasinflammationthatImistook as acne.A friend recommended I try eliminating soy, andmy skinclearedupinamatterofweeks.IhadthoughtsoywaspartofahealthyAsian

diet.Tomysurprise,Idiscoveredsoyisactuallytoxic.

InAsia,soyisfermentedtoeliminatetheantinutrientsandsoytoxinsinrawsoybeans.It’seatenonlyinsmallamountsintheformoftempeh,miso,andsoysauce.NamaShoyuisaraw,unpasteurized,andsafelyfermentedsoysauceusedinrawfoodstoaddasalty,richflavortorecipes.It’sfullofenzymesthatmakeitalivingfood.

Thesoy inAmerica,on theotherhand, isprocessedandnot fermented.Dr.Kaayla Daniel, author of The Whole Soy Story, says, “Today’s high-techprocessingmethodsnotonlyfailtoremovetheantinutrientsandtoxinsthatarenaturallypresent insoybeansbut leave toxicandcarcinogenic residuescreatedby the high temperatures, high pressure, alkali and acid baths and petroleumsolvents.”Inanattempttoeatmoreprotein,Westernerseattentotwentytimesmore unfermented, highly processed soy than is eaten inAsia. Ironically, thisunfermentedsoycontainsenzymeinhibitors,whichblockproteinabsorption.

What’sevenscarier is thatalmost90percentofAmericansoyisgeneticallymodified, and the soy crop grown in the USA contains the highest levels ofpoisonous pesticide contaminants. No wonder soy is among the eight mostcommon food allergens and has been linked to thyroid problems, includingweightgain,fatigue,hairloss,lossoflibido,kidneystones,aweakenedimmunesystem, infections, and digestive problems, to name a few. And, since soydoesn’t taste so good, manufacturers flavor it with sugar, MSG, and otherartificialchemicalstomakeitpalatable.

Dr.Mercolapointsout, “DowChemical andDuPont, the samecorporationsthat brought misery and death to millions around the world through AgentOrange, arenow thedriving forcesbehind thepromotionof soy as a food forhumans.Theyarefinancinganti-meatandanti-milkcampaignsaimedlargelyatthoseconcernedaboutanimalwelfareand theenvironment, trying toconvincethemthatimitationssuchas‘soymilk’arenotonlyhealthierthantherealthing,butbetterfortheearthtoo.

“There is no evidence that consuming soy products can improve health,reduceenvironmentaldegradationorslowglobalwarming.Infact,theevidencesuggestsquitetheopposite.”

Soy,likeallfood,isbestinitsnatural,whole,rawfoodform.ThebulkofthesoyconsumedintheUSAishighlyprocessed,andnotsogoodforyourhealth.

WRAPS

Unlikemosttraditionalwraps,rawwrapsaretypicallymadeusingalargeleaf—a collard green, green lettuce, cabbage, iceberg, or a romaine leaf.The leaf isthen stuffed with such fillings as cheeze, avocado, tomato, sauce, vegetables,and/orsalsa.

Therearemanydifferentrawwrapstochoosefrom.Whenchoosingaleaftouse as awrapper, consider its texture, flavor, and color.A burrito shellmadefrom a cabbage leaf gives it a light, crisp crunch when bitten into. Andsurprisingly, collard’s flavor is mild, and this leaf makes for a great wrapperbecause it is large and flat; plus, its darkgreencolorgive a strongcontrast tolightercolors.Romaineandgreenleavesaresofter,notascrisp,andworkwellwhenyouwantthefillingstoclaimthespotlight.

Inadditiontolettucewraps,I’llbeintroducingyoutowrapsmadeusingmy

TomatoWrapperorAppleCrepe.ThesewrappershaveatexturesimilartothatofthericepaperusedforVietnamesespringrolls.I’vealsoincludedMexican-inspired recipes that use Soft Corn Tortilla (see pages 171 and 179 for thosewrapperrecipes).

IFYOU’REFEELING theneedforsomethingmorethanjustagreenlettucewrap,youcan always addonawholewheator spelt tortilla as the finalouterwrapper layer.You’ll still be eatingup all thewhole, fresh, raw food fillings,including the green wrapper full of minerals and chlorophyll. You’re stillnourishingyourbody.

CORNTOSTADA

MAKES4SERVINGS

A traditional tostada ismadewith a fried or toasted corn tortilla layeredwithlettuce,salsa,avocado,andolives,allofwhichareraw.Inmyrecipe,Iswapoutthe dairy cheese, cooked taco meat, and tortilla in favor of a spicy meltedChipotleCheeze,myfamousTacoNutMeat,anddelicioushandmadeSoftCornTortilla.

1recipeSoftCornTortilla(page172)1recipeChipotleCheeze(page104)4cupsshreddediceberglettuce1recipeHeirloomTomatoSalsa(page81)1recipeTacoNutMeat(page146)1ripeavocado,pittedandsliced¼cuppitted,choppedblackolives

Place one Soft Corn Tortilla onto each of four serving dishes. Spread with alayerof cheeze.Topeachwith1 cupof lettuce, thenHeirloomTomatoSalsa,TacoMeat,avocado,andolives.

Serveandenjoyimmediately.

Willkeepfor1dayinthefridge.

SERVINGSUGGESTION:Foracrispiertostadasubstitute,useyourfavorite

crackerorflatbreadinsteadoftheSoftCornTortilla.

SOFTCORNTORTILLA

MAKES5TORTILLAS

Inspired by handmade corn tortillas, but easier to make, these tortillas stayflexible from the corn kernels and olive oil. Simply blend or process youringredientsandscoop¼-cuproundsontoyourdehydratortraytodry.

Although fresh isalwayspreferred,youcanuse frozenorganiccornkernelsfor ease and availability. Tomake corn bread slices instead of tortilla rounds,spread thebatter evenly acrossone lined14-inch-squareExcaliburDehydratortray.

1½cupscornkernels(from3to4earsofcorn)½cupflaxmeal3tablespoonsoliveoil¾cupfilteredwater

Placealltheingredientsinahigh-speedblenderandblendtomix.

Formfour¼-cupcirclesononelined14-inch-squareExcaliburDehydratortray.Spreadthebatterevenlywiththebackofaspoon.Placetheremaining¼cupofbatteronasecondlineddehydratortray,andspreadevenly.Dehydratefor5to6hours at 104°F. Flip over and peel away the liner.Dehydrate for 5 to 6morehours,toyourdesiredconsistency.

Not just for lunchordinner!Enjoywithabreakfastscramble(seepages79 to85).

WRAPPERS

My raw wrappers are similar in concept and texture to fruit leather, but lessrubberyandsticky.Fruitisblended,sometimeswithflaxmeal,thenspreadinathinlayerontolinedExcaliburDehydratortraysanddried.

Wrappers can be used to make crepes when filled with kream, fruit, andsauce;as the“tortilla” tomakeaburritoorwrap;andtomakeKoreanpocketscalledmandu,filledwithmarinatedvegetables.Wrappersevenmakefettuccinenoodleswhenslicedintolongstrips.

Ifyoudon’thaveadehydrator,spreadthebatterontoacookiesheet.Placethe

cookiesheetina140°Foven,withtheovendooropenaboutaninchortwo.Dryfor3to5hours,oruntilleatherybutstillpliable.Thisishardlyaneco-friendlywaytodry,buthopefullytheresultswillinspireyoutoinvestinadehydrator.

TOMATOWRAPPER

MAKES4WRAPPERS

A delicious red wrapper that has a fruit leather texture, but thinner and lesssticky.Greattousetomakevegetablehorsd’oeuvre“pockets,”wraps,androlls.

Make sure not to put in more than a tablespoon of agave syrup, or yourwrapper will never dry solid but will stay sticky, because agave doesn’tdehydratefully.

3½cupsseededandchoppedripetomato1tablespoonagavesyrup

Placethetomatoandagaveinahigh-speedblenderandpureeuntilsmooth.Themixturewillbealiquid.Carefullyandevenlyspreadthemixtureontoonelined14-inch-squareExcaliburDehydratortray.Dehydratefor4to6hoursat104°F,untilcompletelydried.Noneedtoflipthewrapper;justpeelawaythelineranduse.

TAHINIZUCCHINIROLLS

MAKES4SERVINGS

Julienned zucchini strips are tossed in a creamy, delicious Lemon-TahiniDressingand thenrolled insideawrappermadeofeither tomatoorapplewithfreshbasilforbrightflavorandcolor.

1recipeTomatoWrapper(page173)orAppleCrepes(page69)1cupjuliennedzucchini1recipeLemon-TahiniDressing(page155),madewithhalftheamountofwater¼cupfreshbasilleaves

Cutthewrapperintofourstrips.Cuteachstripinhalfsoeachstripisabout3½by7inches.Setaside.

TossthezucchiniwiththethickLemon-TahiniDressing.Setaside.

Tomakeyourrolls,placeawrapperonaflatsurface,suchasacuttingboard,positionedsoitistallerthanwide.Placeacoupleofbasilleavesnearthebottomofyourwrapper(thesidenearestyou),andthenarrangeabout2tablespoonsof

zucchini horizontally on top of the basil. The leaves will help keep yourwrappersfrombecomingmoistfromthewetfilling.Rollupwardtoenclosethefilling.Repeattomakeatotalofeightrolls.

Serveimmediately.

WETBURRITO

MAKES4SERVINGS

Thisburritoismadeusingacrunchycabbageleaf,whichisshapedlikeabowltoholdall thefillings.Aniceberglettuceleafwillworkwell, too.Forasoftershell thatwill soak up someof theRedEnchiladaSauce, replace the cabbagewithonerecipeofTomatoWrapper(page173)orAppleCrepes(page69).

4largegreenorredcabbageleaves1recipeofyourfavoriteBasicCheeze(page103)1recipePicodeGallo(page85)1recipeTacoNutMeat(page146)1recipeRedEnchiladaSauce(page84)

Placeonecabbage leafoneachof fourservingdishes.FillwithBasicCheeze,andtopwithPicodeGalloandTacoNutMeat.

Toserve,drizzlewithagenerousamountofRedEnchiladaSauce.Enjoy.

Willkeepfor1dayinthefridge.

CHEEZEENCHILADAWITHRANCHEROANDMOLESAUCE

MAKES4SERVINGS

Enchiladas are traditionally made with corn tortillas that are rolled up withcheese inside, then toppedwith a red sauce andmore cheese. Inmy recipe, asavorycheezeiswrappedinsideaTomatoWrapperorAppleCrepe,andtoppedwithRedEnchiladaSauceanddelicious,spicyChocolateMoleSauce.

2recipesTomatoWrapper(page173)orAppleCrepes(page69)2recipesCoconutKefirCheeze(page106)oryourfavoriteBasicCheeze

Cheeze(page103)1recipeRedEnchiladaSauce(page84)1recipeChocolateMoleSauce(page177)2cupsshreddediceberglettuce

Takeonewrapperandcoverhalfofitwithabout1/3cupofcheeze.Thenrollupandplacetheenchiladainacasserolepan.Continueuntilalleightwrappersarefilledandrolled.ScooptheRedEnchiladaSauceontopof theenchiladas,anddrizzlewithChocolateMoleSauce.

Servewithshreddediceberglettuce.

Willkeepfor2daysinthefridge.

SERVINGSUGGESTION:Aquickwrappersubstitutearesheetsofnori.Justuse insteadofadehydratedwrapperorcrepe, in thesameway.Thecrispnoriwillgetsoftfromtheenchiladasauceandmole.

CHOCOLATEMOLESAUCE

MAKES1CUP

ThissavorychocolatesaucewilladdarichMexicanflavortoanydish.Topyourenchiladasandnachoswiththisantioxidant-packedcacaosaucesweetenedwithlow-calorie,low-glycemicagavesyrup.

½cupseededanddicedtomato¼cupoliveoil2tablespooncacaoorcocoapowder1tablespoonagavesyrup1teaspoongroundcinnamon¼teaspoonpowdereddriedchipotle¼teaspoonseasalt2tablespoonswater,orasneeded

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Willkeepfor3daysinthefridge.

SERVINGSUGGESTION: Enjoy in South-of-the-BorderWraps (page 180),drizzleoveryourenchiladas,andserveasadipforvegetablesandchips.

TOMATOANDOLIVEQUESADILLASWITHMANGO-CUCUMBERSALSAANDSOURKREAM

MAKES4SERVINGS

Soft tortillas sandwich tomatoes and black olives in creamy Cheddar CheezeSauce,servedwithatomatoandalsoMango-CucumberSalsaandSourKream.

2recipesSoftCornTortilla(page172)1recipeCheddarCheezeSauce(page105)1largetomato,sliced¼cuppitted,slicedblackolives1recipeHeirloomTomatoSalsa(page81)1recipeMangoCucumberSalsa(page178)1recipeSourKream(page178)

Place one tortilla on each of four serving dishes. Top eachwith cheeze, thentomatoesandolives,and thenmorecheeze.Placeanother tortillaon top.Sliceintotwoorfourwedges,andservewiththesalsasandsourkream.

Willkeepfor1dayinthefridge.

MANGO-CUCUMBERSALSA

MAKESABOUT2CUPS

Acoolchangefromtraditional tomatosalsa.Try this in thesummertimewhenbeautifulorangemangoesandcrispy,coolcucumbersareinseason.

1cupdicedmango

1cupdicedmango½cupchoppedcucumber½cupseededanddicedtomato2tablespoonschoppedredonion2tablespoonschoppedfreshcilantro1tablespoonfreshlimejuiceApinchofseasalt

Placealltheingredientsinamixingbowl.Tosstomixwell.

Willkeepfor1dayinthefridge.

SOURKREAM

MAKES1CUP

Cashews are blendedwith lemon juice andwater tomake awhite, tart kreamthattastesandlookslikedairysourcream,butwithouttheguiltorkarmaload.

Ifyoudon’thaveahigh-speedblender,grindyourcashewsintoapowderfirstwiththegrindingattachmentonaPersonalBlender,orinafoodprocessor.Thiswillhelpyougetasmoothertexturewhenyoublend.

1cupcashews¼cupfreshlemonjuice1/3cupfilteredwater,orasneeded

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth,addingenoughwatertoproduceyourdesiredconsistency.

SOUTH-OF-THE-BORDERWRAPS

MAKES4SERVINGS

Fresh tomatoes, onion, cilantro, and avocado top a spicy Chipotle Cheeze.Drizzlewithdelicious,richChocolateMoleSauce.Enjoyinaromaineleafboatforalow-carbdelight.

4largeromainelettuceleaves1recipeChipotleCheeze(page104)1cupseededandchoppedtomato2tablespoonschoppedredonion2tablespoonschoppedfreshcilantro1cupdicedripeavocado(about1avocado)½recipeChocolateMoleSauce(page177)

Beginbyspooningabout2tablespoonsofyourChipotleCheezealongtheinsidespineofyourlettuceleaf.Next,sprinklewithyourtomato,onion,cilantro,andavocado.

Toserve,drizzleonabout1tablespoonofChocolateMoleSauce.

Willkeepfor1dayinthefridge.

For a cooked add-on, wrap everything up inside your favorite whole-grain orwheat-freetortilla.

GARDENWRAP

MAKES4WRAPS

Your favorite vegetables are wrapped up inside a collard green leaf, withAvocado-PistachioPesto.Thesewrapstravelandkeepwellandmakeforagreatonthegohandheldsnack.

2largecollardleaves1recipeAvocado-PistachioPesto(page216)½cuppeeled,choppedcucumber½cupseededandchoppedredbellpepper½cupslicedmushrooms½cupsprouts

Cut the leavesaway from the thickcenter stemofeachcollard leaf tomakeatotalof four flatpieces.Spoon theAvocado-PistachioPesto across thebottomedge of the shorter width of each leaf. Top with cucumbers, bell peppers,mushrooms,andsprouts.Rollupintoawrap,andserve.

Willkeepforupto1dayatroomtemperature,orstoreforadayortwointhefridge.

I love the taste of fresh raw collards. To soften, sometimes I’ll prepare theleaves, then leaveoutat roomtemperature towilt forabout30minutes.But ifyoupreferusingasofterleaforevenacookedtortilla,youcaneithersubstituteitforthecollard,oraddit.Dowhatsuitsyourfancy.Eitherway,you’llstillbeeatingsuperhealthyandlivingecogreen.

MEDITERRANEANWRAPWITHREDPEPPERHUMMUS(BEAN-FREE)

MAKES4WRAPS

This recipe uses collard leaves for wrapping up vegetables, such as spinach,zucchini,blackolives,andavocado,withadeliciousRedPepperHummus.

2largecollardleaves2cupsspinach,washedwell½recipeRedPepperHummus(page184)1ripeavocado,pittedandsliced½cupzucchini,cutintolong,thinspears¼cuppitted,choppedblackolives

Cut the leavesaway from the thickcenter stemofeachcollard leaf tomakeatotaloffourflatpieces.

Topeachcollardsectionwithspinachleaves.Then,spoonRedPepperHummusacross the bottom edge of the shorter width of each leaf. Top with avocado,zucchini,andblackolives.Rollupintoawrapandserve.

Willkeepforuptoadayatroomtemperature,orstoreforadayortwointhefridge.

REDPEPPERHUMMUS(BEAN-FREE)

MAKES2CUPS

This hummus is made using tahini, as in traditional recipes, but instead ofchickpeas,Iuseredbellpepperandapinchofcuminforaricherflavor.Sesamepowderhelpsabsorbsomeoftheexcessliquidfromthejuicybellpepper.

½cupsesameseeds,groundintoapowder2teaspoonschoppedgarlic1teaspoonseasalt2cupsseededanddicedredbellpepper1/3cuptahini¼cuplemonjuice½teaspoongroundcumin

Inafoodprocessor,processthesesameseeds,garlic,andsaltintosmallpieces.Addtheremainingingredientsandprocessuntilsmooth.

Willkeepfor2daysinthefridge.

GENERALTIP:HummusFlavors

HUMMUSCANCOMEinasmanyflavorsasyourimaginationwillallow.Tryreplacingtheredbellpepperswithzucchini,usingotherherbssuchasoreganoordill,andaddingolivesorsun-driedtomatoes.

CAESARSALADWRAP

MAKES4WRAPS

Addatwisttoeverydaysaladbywrappingitupinacrepeorwrapper.DeliciousCaesarSaladwithCoconutBaconandRawmesanisrolledupinsideaTomatoWrapperoranAppleCrepetomakeabeautifulhandheldtreat.

2recipesTomatoWrapper(page173)orAppleCrepes(page69),halvedratherthanquartered,fortotaloffourwrappers

TOSSEDSALAD

1recipeCaesarSaladwithCoconutBaconandRawmesan(page166)

Placeonewrapperoneachoffourservingdishes.Fillwithtossedsaladandrollupintoawrap.Serveimmediately.

OPTIONS: Try replacing thewrapper or crepewith a sheet of nori for lightcrispiness,oraddafinallayerofcookedtortillaorbakedflatbread,ifyouprefer.

SANDWICHES

Asthechapterondehydratingshowed,it’sprettyeasytomakerawbread.Inarawsandwich,bread is replacedwitha flax flatbread.The texture issimilar tothatofacookedLebaneseflatbreadorpitabread.Mostofthefillingsinaraw

sandwicharethesameasinacookedsandwich,suchaslettuceandtomatoandThousandIslandDressing.

Theserecipesaremyversionsofclassiccomfortsandwichesyou’dfindinanydiner.

TheBLTclubismadewithmyegg-freeMayonnaise,iceberglettuce,tomatoslices, avocado, andCoconutBacon—yes, rawbacon!MyGrilledCheezeandTomato sandwich uses a cheeze sauce similar to melted Velveeta, and myCinnamon-AppleOpen-FaceSandwichisahealthysweettreat.

Nottobeoutdone,you’llalsofindrecipesformocklox(coconutisthesecrethere,too,andcreatesalookandfeellikepickledherring).Whenit’slayeredonflatbread with tomatoes, onions, and arugula, and topped with capers, yourSundaybreakfastwillneverbethesame.

As with the other recipes in this book, feel free to use these recipes as aspring-boardtocreatingyourowndeliciouscombinations.

RECIPES ARE ABOUT putting together the right textures and flavors,whether cooked or raw. If you’re missing cooked bread, enjoy any of thesesandwichesonslicesofyourfavoriteorganic,preferablyhandmade,andgluten-freebreadinstead.

COCONUTBACONREUBENSANDWICHWITHTHOUSANDISLANDDRESSING

MAKES4SANDWICHES

Inspired by the classicReuben,my version uses heartyCoconutBacon as themeat. It’s topped with a layer of cheeze, then Thousand Island Dressing andsauerkraut,andsandwichedbetweenslicesofRyeFlatbread.

1recipeRyeFlatbread(page23)1recipeofyourfavoritecheeze1recipeCoconutBacon(page76)orEggplantBacon(page78)1recipeThousandIslandDressing(page188)1cupofyourfavoritesauerkraut(pages121to122)

PlaceasliceofRyeFlatbreadoneachoffourservingdishes.Spreadwithalayerofcheeze.TopwithslicesofCoconutBaconanddrizzlewithThousandIslandDressing. Top with sauerkraut and a second piece of flatbread, and serveimmediately.

THOUSANDISLANDDRESSING

MAKES1CUP

IlearnedhoweasyitistomakeThousandIslandDressinginSeoul,Korea,ofallplaces.They justmixupmayowithketchupandpickles. I add somechoppedonions,too.Useasadressingorsauceonsalads,insandwiches,andinwraps.

¾cupAioliMayonnaise(page198)¼cupSun-DriedTomatoKetchup(page205)¼cupchoppedSlicedCucumberPickles(page123)orSlicedPicklesinVinegar1tablespoonchoppedonion

Mixalltheingredientswell.

Willkeepfor3to4daysinthefridge.

GRILLEDCHEEZEANDTOMATO

MAKES4SERVINGS

Aquickandsimplesandwichtomake.Thecheezesaucehastheconsistencyofameltedcheese,andit’sdrizzledover thickslicesof tomatobetweenslicesofflatbread.

8slicesofZucchiniBread(page23)orSunflowerBread(page24)1recipeofyourfavoriteCheezeSauce(pages103to106)1tomato,seededandslicedthickly

Placeasliceofbreadoneachoffourservingdishes.Spreadeachwithabout¼cup of cheeze. Topwith a slice of tomato and a second slice of bread. Serveimmediately.

LOX,TOMATO,REDONION,ANDCAPERS

MAKES4SANDWICHES

Thai baby coconut meat is used as the “lox” in this sandwich, layered withcreamy Aioli Mayonnaise, red onion and tomato slices, and capers. A goodsubstitute for coconut meat is mango, sliced thinly. It has the same slipperyconsistencyascoconutmeatandlox.

8slicesofyourfavoritebread¼cupAioliMayonnaise(page198)1tomato,seededandsliced1cupslicedmangoorThaiyoungcoconutmeat½cuparugula¼cupslicedredonion¼cupdrainedcapers

Placeasliceofbreadoneachoffourservingdishes.Spreadeachportionwith2tablespoonsofAioliMayonnaise.Topwith the tomato slices, then themango,arugula,onion,andcapers,andfinallytheremainingbread.

Willkeepforseveralhours.

SERVING SUGGESTION: Serve with Cheddar Kale Chips (page 110), orplainarugula.

BLTCLUB

MAKES4SERVINGS

Iceberg lettuce, tomato, avocado, and Coconut Bacon are slathered withmayonnaiseandsandwichedbetweenthreeslicesofflaxflatbread.

Thissandwichkeepsforseveralhours,makingitagreatsandwichfortheroadwhentravelingoronahikeorpicnic.

12slicesofZucchiniBread(page23)orSunflowerBread(page24)(about1½recipes)1recipeAioliMayonnaise(page198)8leavesiceberglettuce1tomato,seededandsliced1ripeavocado,pittedandsliced1recipeCoconutBacon(page76)

PlaceasliceofbreadoneachoffourservingdishesandspreadwithacoupleoftablespoonsofMayonnaise.Topeachportionwithalettuceleaf,thenasliceoftomato, some avocado, and then another slice of bread. Spread that slicewithadditional Mayonnaise, and top with slices of Coconut Bacon, lettuce, andtomato. Spread a couple of tablespoons of Mayonnaise on one side of theremaining slices of bread, and place Mayonnaise side down atop yoursandwiches.

Theassembledsandwichwillkeepforafewhours.

OPTION:UseEggplantBaconifyoudon’thaveanyThaiBabyCoconutsforCoconutBacon.

MOCKTUNASALAD

MAKES4SERVINGS

Agoodkarmamock tuna saladmade bymixing together creamyMayonnaisewithonionandcelery.Carrotpulpisaddedtogivethissaladaflakedfish-liketexturethat’stolivefor.

Incaseyoudon’thaveavegetable juicer, justvisityour localsmoothiebar.Orderacarrotjuice,andaskthemforthepulp.

1recipeAioliMayonnaise(page198)3cupscarrotpulp(fromabout1poundwashed,peeled,juicedcarrots)1cupchoppedcelery¼cupchoppedyellowonion1recipeofyourfavoritebread

Place theAioliMayonnaise, carrot pulp, celery, and onion in amixing bowl.Mixwell.

Assembleyoursandwichesbyspreadingone-quarterofthemixturebetweentwo

slicesofbread.Topwithslicedtomatoandiceberglettuce.Repeattomaketheremainingsandwiches.

The assembled sandwicheswill keep for a couple of hours.MockTunaSaladwillkeepfor2dayswhenstoredseparatelyinthefridge.

AB&B

MAKES4SERVINGS

A gooey sandwich filledwith banana and almond butter, drizzledwith agavesyrup,andlefttomarinateandsoakupthesweetness.Enjoywithafork.

8slicesofZucchiniBread(page23)orSunflowerBread(page24)½cupalmondbutter1/3cupagavesyrup2bananas,sliced

Placeasliceofbreadoneachoffourservingplates.Spreadeachportionwith2tablespoonsofalmondbutteranddrizzlewithsomeagavesyrup.Topwithhalfasliced banana. Spread 2 tablespoons of almond butter onto one side of theremainingslicesofbread,andcompleteeachsandwich.

Drizzle2to3tablespoonsofagavesyrupovereachsandwich.Setasidefor15

minutesormoretomarinate.Eatwithafork.

Willkeepfor1dayinthefridge.

CINNAMON-APPLEOPEN-FACEDSANDWICH

MAKES4SERVINGS

Enjoy this sweet sandwich open-faced. Just combine your favorite butterwithyour favorite bread, stack with sliced apple, drizzle with agave syrup, andsprinklewithcinnamon.

4slicesofyourfavoritebread1recipeMisoButter(page98),VanillaButter(page98),LavenderButter(page98),orChocolateButter(page100)1apple,coredandsliced¼cupagavesyrup1teaspoongroundcinnamon

Placeasliceofbreadoneachoffourservingdishes.Spreadeachslicewithyourchoiceofbutter.Topwithslicedapples,drizzlewithagavesyrup,andsprinklecinnamonontop.

Willkeepforaday.

SUNBURGERS

Mysunburgersaremadewithnuts,seeds,andvegetables...manyofthesameingredients usedwhenmaking a cooked veggie burger,minus thewheat, soy,and legumes. The texture of this sun burgerwhen dehydrated is very familiarand similar to that of a falafel, as Andrew Zimmern described it in a recentepisodeofhisBizarreFoodsshow.

These recipes are versatile and can be enjoyed in different shapes, such assmaller slider-size burgers as hors d’oeuvres for parties. You can even enjoyundehydrated as a fresh pâté, as a filling in nori rolls andwraps, used as youwould tuna salad on bread tomake a sandwich, and even spooned on top ofsaladsorusedasathickdipforvegetables.

IFYOU’RENOT as concernedaboutbeingona strict 100percent raw fooddiet, all my burgers can also be pan-fried or baked. These burgers are stillorganic, fresh, super healthy, and clear of all chemicals such as preservatives,pesticides, and artificial colors and flavors, and soy. If you don’t like rawflatbreads,enjoyyoursunburgeronawheat-freespeltorwhole-grainbunwithorganic ketchup and mustard. Although it won’t be fully raw, you’ll still bedoingyourparttolivehealthy,green,andhappy.

SAVE-THE-SALMONBURGERWITHMANGOCHUTNEY

MAKES4SERVINGS

When I first served theseburgers,peoplewerecuriousas to the typeof fish Iused. I repeatedly told them itwasn’t real fish,butmocksalmon.Andwhen Iexplainedtheingredientsandthatitwasnotcooked,theywereamazed.

TheMockTunaSaladismadewithcarrotpulp,tosimulatethefibroustextureoftunafish,andismixedtogetherinacreamyMayonnaisewithchoppedceleryandonion.Pattiesareformedwiththissalad,anddehydratedfor2to4hourstofirmup.Ifyou’reshortontime,youcaneatthisasis,itwillbemorelikeasave-the-salmonpâtéthanburger,butjustasdelicious.

1recipeMockTunaSalad(page192)

FormtheMockTunaSalad intofourburger-sizepatties (not too thick, tohelpthem dry). Place on one 14-inch-square Excalibur Dehydrator Tray, anddehydratefor2to4hoursat104°F,untilyourdesiredconsistency.

Serveonyourfavoritebread(seepages23to24)withMangoChutney(seepage197)andlettuce.

GENERALTIP:DehydratinginYourOven

THISADVICEISN’Tecosavvy,sinceconventionalovensaretheHumveesof

the kitchen.But, if you don’t have a dehydrator yet, burgers can be placed inyour oven at 140°F with the oven door propped open an inch or two with achopstickorbutterknife.Thismethodofdryingwilltakeaverylongtime,butmay be a good starting point to try sun burgers.And, if you decide you lovethem,likeIdo,thenyou’llprobablywanttoinvestinanExcaliburDehydratoratsomepoint.

MANGOCHUTNEY

MAKES1CUP

This chutney is inspiredbymy love for Indian food.MyCaliforniaversion ismade with fresh mango seasoned with cilantro and red chile. A deliciousaccompanimenttoanyburger,wrap,orricedish.

1cupdicedmango2tablespoonslemonjuice(fromabout1lemon)1teaspoonmincedgarlic1smallredchile,choppedfinely,ortotaste¼cupchoppedcilantro¼cupchoppedyellowonion½teaspoonseasalt1teaspoonagavesyrup(optional)

Place about2 tablespoonsof themango in aPersonalBlenderwith the lemonjuice.Blendtomixandtransfertoasmallmixingbowl.

Addtheremainingingredientstomixingbowlandtosswelltomix.

CHICKENLESSBURGERWITHAIOLIMAYONNAISE

MAKES4SERVINGS

Coconutmeat is placedon topof this burgerbeforedehydrating andbecomestheunchicken“skin”forextratexture.Theburgerismadewithsunflowerseedsseasonedwithsageandblackpepper.

If you don’t have Thai baby coconuts, don’t fret. This burger’s just asdeliciouswithoutthecoconutmeat;justleaveitoff.

2cupssunflowerseeds1tablespoonmincedgarlic2cupschoppedcelery¼cupoliveoil¾teaspoonsalt1½tablespoonsdriedsageorpoultryseasoning½teaspoongroundblackpepper1cupcoconutmeat

Place the sunflower seeds and garlic in a food processor. Process into smallpieces.Addthecelery,oil,salt,sage,andpepper,andprocesstomixwell.Setaside.

Place the coconut meat in four flat bunches on a 14-inch-square ExcaliburDehydratortray,soyoucanthenplaceyourpattiesontop.Formthesunflowermixtureintofourpatties,about¾-inchthick.Placeontopofthecoconutmeat.Dehydrate for2 to3hoursat104°F.Flipwith thecoconutmeatattached,anddehydrateforanother2or3hours.

SERVINGSUGGESTION:Servewithyour favoritebread, suchasZucchiniBread(page23),iceberglettuce,tomato,andAioliMayonnaise(page198).Or,makesmallercroquetteorslider-sizeburgersandservewithsalad.

Servetheburgersonwhole-grainbunswithVegenaise.

AIOLIMAYONNAISE

MAKES1CUP

This creamy, rich, smooth mayonnaise with a garlic kick can be used insandwiches,burgers,andwraps—youwon’tevenmisstheversionfullofanimalproducts!

1cupmacadamia,cashew,and/orpinenuts¾cupfilteredwater,orasneeded1teaspoonmincedgarlic,ortotaste½teaspoonseasalt

Blend all the ingredients into a smooth mayonnaise, adding more water asneededtoproduceyourdesiredconsistency.

Storefor4to5daysinatightlyliddedglassjarinthefridge.

HEMPSUNBURGERWITHMUSTARD

MAKES4BURGERS

ImadethisburgerforAndrewZimmernonhisL.A.episodeofBizarreFoodson theTravelChannel.Andrewsaidhewouldhavepreferred thisburgeronaregularbuninsteadofflaxflatbread.Ifyou’refromthesamecamp,feelfreetoenjoymyburgeronyourfavoritebunwithallyourfavoritefixings.

Gardenveggies suchascelery,bellpeppers, andonionareheld togetherbyflax,hemp,and sunflower seedsand spicedwithoregano.Somemayconsidermyburgerbizarre,butit’sjustplaindelicious.

1cupchoppedcelery½cupchoppedyellowonion

½cupchoppedyellowonion1cupseededandchoppedredbellpeppers½teaspoonseasalt2teaspoondriedoregano1cupgroundsunflowerseeds½cupgroundflaxseeds¼cuphempseeds½cupfilteredwater

Placealltheingredientsinamixingbowl,addingthewaterlast.Mixwell.Formintofourballs,thenflattenintopatties.

Placeonone14-inch-squareExcaliburDehydratortray,anddehydratefor3to4hoursat104°F.

ServewarmwithyourfavoriteFlaxFlatbread(oronyourfavoritewhole-grainbun).GarnishwithHomemadeMustardSauce(page201), tomato, lettuce,andketchup,asyouwouldanyburger.

Theburgerswillkeepfor4to5daysinthefridge.

HOMEMADEMUSTARDSAUCE

MAKESABOUT1CUP

Beware,blackmustardseedsarethespiciest,sousethemonlyifyoulikeithot.Otherwise,stickwiththeyellowseeds.

Theseedsaresoakedfortwodays,thenpureedwithagavesyrupandsalttomakeadelicioushomemademustardsauce.

1/3cupyelloworblackmustardseeds½cupapplecidervinegar2to3tablespoonswater,asneeded1teaspoonagavesyrup1teaspoonseasalt,ortotaste

Begin by soaking your mustard seeds in the vinegar and water at roomtemperature for 2 days. Add more water as needed to ensure the seeds aresubmergedinthewater.

Gentlypureethesoakedseedsinafoodprocessorwiththeagavesyrupandsalt.Addwaterasneededtoproduceyourdesiredconsistency.

Storeinatightlyliddedglasscontainerinthefridge;thismustardwillkeepforatleast5to6days.

BBQBURGER

MAKES4SERVINGS

This burger’s all about theHickory BBQ Sauce. Choose your favorite burgerand bread, and top with sauce and your favorite toppings. I like my burgersloppy,whichmeansItopitwithagenerousamountofsauce!Beware:thechilepowderinthissaucepacksapunchincoloraswellasflavor,sobesuretousedarker-coloredclothnapkinsorbandanasasnapkinstoavoidstains.

1recipeofyourfavoriteburger1recipeHickoryBBQSauce(page202)1recipeofyourfavoritebread

Serveyourfavoriteburgeronthebreadofyourchoice,toppedwithBBQSauce,slicedonions,andlettuce.

HICKORYBBQSAUCE

MAKESABOUT1CUP

Tomatoisblendedwithsweetmango,tartapplecidervinegar,andchilepowdertomakeadelicioussauceyou’llwanttouseonyourburgers,asadipforyourvegetables,andinyourwraps.

I like to add a smoky flavor by using a dropor twoof smoke flavor. I useflavoringssparinglyandfindthisoneaddsalayeroftasteandsmellthatiseasytomisswith raw foods.Decide for yourself if you’d like to use it by readingLiquidSmoke,page84.

1cupseededandchoppedtomato

1cupseededandchoppedtomato1tablespoonsapplecidervinegar2tablespoonsagavenectar2tablespoonschoppedyellowonion1teaspoongarlic1tablespoonchilepowder1/3cupdriedmango1or2dropsliquidsmoke(optional)

Placealltheingredients,exceptthedriedmango,inahigh-speedblender.Blenduntil smooth.Add themangograduallyandblend, to thickenyour sauce.Addmoreorlessmangotoproduceyourdesiredconsistency.Notethatthesaucewillthickenastimepassesandthedriedmangoabsorbsevenmoreoftheliquid.

SLOPPYJOE

MAKES4SERVINGS

Chickenless Burger is crumbled into a marinara sauce with chile powder, tocreateasloppy,saucyburger.

Iused to lovehowmarinarawouldsoak intobread. Ifyou’renotconcernedwithkeepingtoastrict100percentrawdiet,feelfreetomakeyourSloppyJoeonawheat-freeorwhole-grainbun.Whateversuitsyourfancy.Thesauceand

burgerarestillsuperclean,green,andhealthyforyou!

1recipeChickenlessBurger(page197),dehydratedasdirectedandcrumbled½recipeCherryTomatoMarinara(page240)1tablespoonchilepowder

Placetheingredientsinamixingbowl,andtosswelltomix.

Serveonyourfavoritebreadwithromainelettuce.Enjoyimmediately.

PORTOBELLOBURGER

MAKES4SERVINGS

MarinatedportobellomushroomslicesaretoppedwithAvocado-PistachioPesto,Buckwheat-Battered“Fried”OnionRings,and“Roasted”BellPeppers,tomakeamushroomlovers’dreamburger.

2portobellomushrooms,stemsremoved,slicedinto¼-inchslices2tablespoonsNamaShoyuorBraggLiquidAminos1tablespoonlimejuice

1tablespoonlimejuice3tablespoonsextra-virginoliveoil1recipeAvocado-PistachioPesto(page216)1recipeBuckwheat-Battered“Fried”OnionRings(page116)1recipe“Roasted”BellPeppers(page118)4tomatoslices4romaineleaves1recipeofyourfavoritebread

PlacethemushroomsinabowlwiththeNamaShoyu,limejuice,andoliveoil.Setasidetomarinateforatleast20minutes.

Squeeze the excessmarinade from themarinatedmushrooms, and discard themarinade. Arrange themushroom slices on your favorite bread. Topwith theremainingingredientsandserveimmediately.

INSIDE-OUTBURGER

MAKES4BURGERS

Theseburgerpattiesareassembledontheoutsideasyour“bun,”thenfilledwithsuchfillingsaslettuce,tomato,onions,andAioliMayonnaise(page198).

4cupspeeled,choppedcarrotsand/orbeets1teaspoonmincedgarlic1teaspoonseasalt2tablespoonsextra-virginoliveoil¾cupalmondmealcupflaxmeal1recipeSun-DriedTomatoKetchup(page205)

Place the carrots, garlic, salt, and olive oil in a food processor and pulse intosmallpieces.Addthealmondandflaxmeal,andmixwell.

Forminto½-cuppatties,andflattentoabout½-to¾-inchthick.Placeonone14-inch-squareExcaliburDehydratortray.Dehydratefor3to4hoursat104°F.

To serve, use two patties as your “bun,” and fill with your favorite burgerfillings,suchaslettuce,tomato,onion,andmayonnaise,ketchup,ormustard.

SUN-DRIEDTOMATOKETCHUP

MAKESABOUT1CUP

Sun-dried tomatoes give this ketchup its beautiful red color and thickconsistency. The dried tomatoes absorb excess juice and liquid from blendingfreshtomatoesandtartapplecidervinegar.

1cupseededanddicedtomato2teaspoonsapplecidervinegar1teaspoonagavesyrup½teaspoonseasalt¼cupsun-driedtomatoes

Place the fresh tomato,vinegar, agave syrup, and salt inahigh-speedblender,andblenduntilsmooth.Addthesun-driedtomatoesandblendtomixwell.

Willkeepfor4daysinthefridge.

9

PIZZAANDNOODLES

ARAWPIZZA or raw noodlesmay not sound very appetizing. But rawpizza is actuallymy favorite of all raw food entrées. Pizzas aremade bylayeringsaucessuchasamarinarathat’sbeenblendedwithfreshtomatoesand herbs, or a pesto made with pistachios ans basil, with fresh pizzatoppingssuchasolives,tomatoes,batterdandʺfriedʺonions,andmydairy-free cheeze. Noodles are made from sliced or spiralized fresh vegetables,dehydrated and sliced vegetable wrapper “fettuccune,” or a package orlowclaorie, mineral-rich, kelp noodles. Noodles are tossed in sauces andbroths to make such pasta dishes as Koreanstyle Jap Chae, TeriyakiNoodles,andVietnamesePho.

Givethesepizzasandpastasatryandyou’llquicklyagreethatrawpizzasandnoodlesaredelicious—andtheyaregoodforyou!

PIZZA

Aswithanyrecipe,rawpizzaisaboutsimulatingflavorsandtextures.Inmyrawpizzas, themarinaraisalreadysimilar toacookedmarinara,whichismadebyblending tomatoes with Italian herbs.My cheeze ismuch like amelted dairycheese in consistency and flavor, and the toppings are the same as those on abakedpizza,suchastomatoes,olives,onions,peppers,basil,andpineapple.Youcanstarttoseethatrawpizzasarereallynotverydifferentfromacookedpizza.I like todrizzle themwitholiveoilasafinishing touch.Theoilgivesmyrawpizzathatoil-on-your-lipstastesimilartodairycheese.

Onethingthatisdifferentinrawpizzaisthecrust:it’swheatandglutenfreeand made from flax and vegetables, so it’s superhealthy. I like to use adehydratedcrust,whichhasatexturesimilartobakedcrustonceallthetoppingsandsauceareon it.Butdehydratedcrust isn’tamust-have; in thischapter I’ll

introduce you to a delicious no-dehydration-required instant crust that worksgreatfor timeswhenyouwantapizzaquicklyanddon’thaveapremadecrustready.

I’llstartyouoffwithsomeofthebasicstoshowyouhoweasyitistobeginwithyourfavoritecrust,thenlayeronallofyourfavoritetoppings.Justasbakedpizza always tastes better the next day,my raw pizzas also taste better a fewhours,orevenaday,later.Theveggiesandsaucehavetimetomarinate,andthecrustwillsoakupthejuices.Ifyoucanholdoff,giveitatry.Betteryet,makeextrasoyou’llhaveleftoversforthenextday.

INSTANTPIZZACRUST

MAKES4SERVINGS,ORCRUSTFORONE12-INCHPIE

Tomakethissimplecrust,mixtheingredientstogether,formthebatterintoyourdesired shape, and then add your favorite sauce and toppings.Nodehydrationrequired.

Seasonedwithoregano,garlic,andoliveoil,thisisamoist,softcrustwithatexture and consistency similar to that of a whole-grain, seeded, handmadetortilla.

Youcanformthebatterintofourindividualpizzettes,orintoonelargerpizzacrust.

1cupsunflowerseeds,groundintopowder(about1¼cups,ground)1cupflaxmeal2teaspoonsdriedoregano½teaspoonsalt1teaspoonmincedgarlic(about1clove)

1teaspoonmincedgarlic(about1clove)2tablespoonsoliveoil5tablespoonsfilteredwater,plusextraifneeded

Placethesunflowerandflaxmeal,oregano,andsaltinamixingbowl.Tosstomix.Add the garlic, olive oil, andwater, andmixwell.You can add anothertablespoonofwaterifneededtohelpbattersticktogether,butbecarefulnottoaddtoomuchwatersoyourcrustdoesn’tgetmushy.

Ifmakingindividualpizzettes,scoop1/3cuplightlypackedportionsontoeachoffourservingdishes.Presseachintoacircleabout4inchesindiameter,witharaisededgearoundthecircumference.

Or, on a serving tray, press the entire batter into one large pizza crustwith araisededge.

Scooponyourfavoritesauce,cheeze,andtoppings,andserve.

Thecrustalonewillkeepfor5daysinthefridge.Anassembledpizzawillkeepfor1to2daysinthefridge,dependingonthefreshnessofthetoppings.

REMEMBER,THERE’SNO need tobeextreme.So, ifyoupreferusinganalreadybakedwhole-grainpizzacrust, just top itwithyourfavoriterawdairy-free cheeze and sauce, plus toppings. The raw ingredients won’t require anyadditionalcookingtime,soyoucanstilleatuprightaway.

AMBERWAVESOFGRAIN

WEALLloveourbreads,bagels,pizza,pasta,breakfastcereals,andpancakes,whichhavebecomeastapleintheAmericandiet.But,as thebookDangerous

Grains states,grainsareat the rootofmanyserioushealth issues.Wildgrainsarehardtoeatandwereneverapartofourhumandietuntilrecentagriculturaltechnology was invented. Grain farming requires more effort than hunting orgathering,butgrainscanbestoredforlongperiodsoftime,makinggrainsmorereliableasasourceoffood.Thisenabledhumanstosettleintomorepermanentcommunities.

Mostgrainstodayarehighlyprocessed,haveexcessiveamountsofsugarandcarbohydrates,andarefullof toxicpesticidesandadditives.Processingwhole-grainwheat intowhite flour grinds away its nutrients and leaves behind purestarch devoid of vitamins, minerals, or fiber. Vitamins and minerals are lateraddedbacktotheflourtomakeit“enriched.”

Wheatisacidformingandslowsdownourmetabolism.Itcontainsaproteincalledgluten thatcreates inflammation in thebodyandcontributes tobacterialimbalance, yeast overgrowth, and food allergies; depletes the immune system;and makes us feel and look bloated and swollen. Even organic whole wheatraisesinsulinlevels,disruptsbiochemistry,andimpairsourbody’sabilitytoloseweight.

Dr. JosephMercola, author ofTheNo-GrainDiet, saysone in every thirty-three people exhibits symptoms of celiac disease, a severe from of glutenintoleranceresultinginintestinalcomplications,andthenumbersarecontinuingtorise.Glutenisanallergenproteininwheat,barley,andrye.

My friendBilly is anorganic andpermaculture farmer inPortland,Oregon,and he breaks it down forme like this:Grains aremass produced andmono-cropped,meaningthesamecropsaregrownoverlargeareasoffarmlandeveryyear.Thiscreatesabreedinggroundforpestsbecause thecropsaren’t rotated.So, each year, stronger and stronger pesticides need to be used to combatstrongerpests.Farmingthesamecropsyearafteryeardepletes thenutrients inthesoil,whilethechemicalpesticidesandfertilizersprovidenonutrientstothesoil, nor to the crops grown in it. This is why nonorganic foods contain lessnutrientvalue.

On the other hand, organic gardening and permaculture use broken-downplantmaterials,microorganisms,andcomposttoamendthesoil,toreplenishit,andtoputnutrientsbackintoitsothefoodgrownisnutrientdense.

MichaelPollan,authorofmanybooksincludingTheOmnivore’sDilemma,inhisTED(Technology,Entertainment,Design)talkdescribesafarmerwhocalls

himself a grass farmer, rather than a chicken or sheep or cattle farmer. Thisfarmermoveschickensaroundhis farm tohelp fertilize the soil.Thechickensbreak down the cowmanure and help to enrich the soil so it grows healthiergrasses,whichinturnfeedhislivestock.Pollanpointsoutthatwethinkthatforus togetwhatwewant,natureneeds tobediminished. In thisexampleof thefarmer,there’sactuallymoresoil,morefertility,andmorebiodiversitycreatedattheendoftheseason,notless.SaysPollan,“Ifwebegintotakeaccountofotherspeciesandthesoil,wecantakethefoodweneedfromtheearthandheal theearth in the process. This is a way to reanimate the world.” I couldn’t agreemore.

DEHYDRATEDPIZZACRUST

MypizzacrustsarebasicallyflatbreadandcrackerrecipesthatIthinkworkwelltopped with pizza ingredients.When sauce and toppings are added, the crusttakesonatextureandtastethattomeisverybakedpizza-like.

As with baked pizza that can be made on English muffins, baguettes, andslicedbread,youcanalsousewhatever rawcrackeror rawflatbreadyoumayhaveonhandtomakeanypizza.

BUCKWHEATPIZZACRUST

MAKES9SERVINGS

The buckwheat makes this a light crust that’s delicious when topped withmarinaraorpestoandyourfavoritepizzatoppings.

Ifyoudon’thaveBuckwheatCrispiesonhand,use½cupofdriedbuckwheatgroatsinstead.

½cupdriedBuckwheatCrispies(page63)3cupschoppedcelery2tablespoonsoliveoil½teaspoonseasalt1cupwater1cupflaxmeal

GrindtheBuckwheatCrispiesintoapowder,setaside.

Place thecelery,oliveoil, salt, andwater inahigh-speedblender.Blenduntilsmooth.Add the flaxmealandblend tomixwell.Add thebuckwheatpowderandblendtomixwell.

Scoopthebatterontoalined14-inch-squareExcaliburDehydratortray.Spreadthebatterevenlyacrosstheentiresurface.

Dehydratefor10hoursat104°F.Flipandscoreintoyourdesiredshape,eitheracircularpieornineslices.Dehydrateforanother4to6hours,untilthecrusthas

yourdesiredconsistency.

TOMATOPIZZACRUST

MAKES9SERVINGS

Madewith both flaxmeal and flaxseed for additional texture and crunch, thispizzacrustwilladdevenmoretomatoflavortoyourpizza.Thetomatohelpstokeepthiscrustpizzadough-like,ratherthantoocrispy.

½cupflaxmeal1½cupsseededandchoppedfreshtomato½teaspoonseasalt1cupfilteredwater1cupwholeflaxseed

Placetheflaxmeal,tomato,salt,andwaterinahigh-speedblender.Blenduntilsmooth.Addthewholeflaxseeds,andpulsegentlytomix.

Spreadthebatterevenlyontoalined14-inch-squareExcaliburDehydratortray.

Dehydratefor6to8hoursat104°F.Flip,scoreintonineslices,thendehydrateforanother4to6hours,oruntilthecrusthasyourdesiredconsistency.

OREGANOPIZZACRUST

MAKES9SERVINGS

Thisisamedium-thickcrustwiththesofttextureofabakedpizzacrust.CeleryisblendedwithflaxpowderforasmoothtextureandnaturalsaltandspicedwithoreganoforItalianflavor.

1½cupschoppedcelery1½cupsflaxmeal3tablespoonsdriedoregano1½cupsfilteredwater

Blendalltheingredientsinahigh-speedblender.

Spread the dough in a circle on a lined 14-inch-square Excalibur Dehydratortray.

Dehydratefor6hours.Flipanddehydrateforanother6hours,oruntildry.

MincingGarlic

ILOVEGARLIC,butitcanbeapaintopeelandchopwhenIdon’thavealotoftime.Asimplewaytopeelgarlicistoplaceacloveonyourcuttingboardandpressdownwiththeflatsideofyourknifetosmashit.Thenpeelofftheskin.

To mince your garlic, use a fork. Place the peeled garlic on your cutting

board.Usethefork’sflatedgetopressdown,tomashandmincegarlic.

BLACKOLIVEANDPESTOPIZZA

MAKES4SERVINGS

Start by choosing your favorite crust, either dehydrated or the quickie instantone. Top the crust with pesto, tomato, onion, bell pepper, black olives, andRawmesanCheeze.

Ifyoucanwaittodigin,tryplacingyourassembledpizzainthedehydratorat104°Fforaboutanhourortwo,towarmup.

CRUST

1 recipe Buckwheat Pizza Crust (page 213), Tomato Pizza Crust (page 213),OreganoPizzaCrust(page214),orInstantPizzaCrust(page209)

TOPPINGS

1recipeAvocado-PistachioPesto(page216)1tomato,slicedandseeded3tablespoonsthinlyslicedredonion½cupdicedandseededgreenbellpepper¼cuppitted,choppedblackolives1recipeRawmesanCheeze(page105)orCheezySprinkle(page106)

OliveoilorHerb-InfusedOliveOil(page217)

Toassembleyourpizza,spreadthepestoonthepizzacrust.Topwiththetomatoand onion slices, then sprinkle with the bell pepper, olives, and RawmesanCheeze.

Drizzle a few tablespoons of olive oil over your pizza just before serving, tocreatethatbakedpizzagreasy-mouthfeelwhenyoubiteintoit.

Willkeepforacoupleofdaysinthefridge.

AVOCADO-PISTACHIOPESTO

MAKES1CUP

Acreamy,dreamypestowithpistachio,freshbasil,andavocado,madeinyourfoodprocessor.

½tablespooncrushedgarlic(about1medium-sizeclove)½teaspoonsalt1cupshelledpistachionuts2cupsfreshbasil,lightlypacked1tablespoonlemonjuice½cupchoppedripeavocado1tablespoonoliveoil

Placethegarlicandsaltinafoodprocessor.Processintosmallpieces.Addthepistachio nuts, and process into small pieces. Add the basil, lemon juice,avocado,andoliveoil,andprocessuntilmixedwell.

Thispestoisbestmadefreshandconsumedwithinafewhoursofmaking.Thepartsexposedtoairwillbegintooxidizeandturnbrownintime,soyou’llwanttoscoopawaythetopbrownlayerbeforeusing.

FRIEDONIONANDMUSHROOMPIZZA

MAKES4SERVINGS

Here, mushrooms are marinated with rosemary, then placed on your favoritepizzacrustwithmarinaraandBuckwheat-Battered“Fried”OnionRings.Ifyouwant to avoid marinating in salty Nama Shoyu or Bragg Liquid Aminos, tryusing citrus juice and olive oil, or dehydrating. (SeeMarinatingMushrooms,page80.)

Ifyoucanwait, let thepizzamarinateatroomtemperatureforanhourafterit’s assembled. The crust will soak up the sauce and marinade from themushrooms.Anotheroptionistoputtheassembledpizzaintoyourdehydratortowarmupforanhourortwoat104°Fbeforeserving.

Forathickermarinara,add1tablespoonofchoppedsun-driedtomatoeswhenblendingyoursauce.

TOPPINGS

2cupsslicedmushrooms(anytype)2tablespoonsBraggLiquidAminosorNamaShoyu2tablespoonsextra-virginoliveoil½teaspoonfreshrosemary,¼teaspoondried,chopped1recipeCherryTomatoMarinara(page240)1recipeBuckwheat-Battered“Fried”OnionRings(page116)OliveoilorHerb-InfusedOliveOil(page217)

CRUST

1 recipe Buckwheat Pizza Crust (page 213), Tomato Pizza Crust (page 213),OreganoPizzaCrust(page214),orInstantPizzaCrust(page209)

Place the sliced mushrooms in a mixing bowl with the Bragg, olive oil, androsemary.Tosstomixwell,andsetasidetomarinate.

Assemblethepizzabyspreadingthemarinaraonyourcrust.Next,squeezetheliquid from the marinated mushrooms and discard the marinade. Add themushroomstoyourpizza.Lastly,sprinklewithyouronions.Drizzlewithseveraltablespoonsofoliveoilbeforeserving.

SERVINGSUGGESTION:Sprinklewithmicrogreens,arugula,and/orCheezySprinkle(page106).

Willkeepfor1to2daysinthefridge.

Herb-InfusedOliveOil

YOUMAYHAVE noticed that I love to drizzle olive oil overmypizza justbeforeserving.It’stocreatethatgreasyfeelonyourlipssimilartowhenyou’reeatingabakeddairypizza.

Adeliciousideaistopourabout¼to1/3cupofoliveoilintoasmallglassjarorbowl,andadd freshherbsandspices, sucha tablespoonof torn freshbasil,thymeleaves,choppedrosemary,mincedgarlic,and/ordicedchiles.Then,coverandsetasideforanhourormore,toinfuseandmixtogetheralltheflavors.

Usethisinfusedoliveoiltodrizzleoveryourpizza.Don’tbothertostrain—includealltheherbsandspices.

GARLICMARGHERITAPIZZA

MAKES4SERVINGS

Myrawversionisverysimilartothebakedclassic:marinaraisspreadoveryourfavorite crust layered with sliced tomatoes, cheeze, fresh basil, and mincedgarlic.

CRUST

1recipeBuckwheatPizzaCrust(page213),TomatoPizzaCrust(page213),OreganoPizzaCrust(page214),orInstantPizzaCrust(page209)

TOPPINGS

1recipeCherryTomatoMarinara(page240)1cupslicedandseededtomato1recipeofyourfavoriteBasicCheeze(page103)¼cuptornfreshbasil1teaspoonmincedgarlicOliveoilorHerb-InfusedOliveOil(page217)

Makeyourmarinara.Forathickermarinara,add1tablespoonofchoppedsun-driedtomatoeswhenblendingyoursauce.

Assemblethepizzabyspreadingthemarinaraonthecrust.Topwiththetomatoslices.

Drop dollops of cheeze from a spoon onto the pizza. Sprinkle with basil andgarlic.Drizzlewitholiveoilbeforeserving.

Willkeepfor1dayinthefridge.

VARIATION:Mix it up by adding fresh herbs,marinatedmushrooms, blackolives,orothertoppings.

HAWAIIANPIZZA

MAKES4SERVINGS

MostoftheflavorinHawaiianpizzacomesfromthepineapple,withthebaconadding a salty, hearty mouthfeel. In my raw vegan version, the toppings are

prettymuchthesamewithmarinara,cheeze,pineapple,plusmyCoconutBacon.

CRUST

1 recipe Buckwheat Pizza Crust (page 213), Tomato Pizza Crust (page 213),OreganoPizzaCrust(page214),orInstantPizzaCrust(page209)

TOPPINGS

1recipeCherryTomatoMarinara(page240)1recipeBasicCheeze(page103)1cupdicedfreshpineapple1recipeCoconutBacon(page76)orEggplantBacon(page78)OliveoilorHerb-InfusedOliveOil(page217)

Makeyourmarinara.Forathickermarinara,add1tablespoonofchoppedsun-dried tomatoes when blending your sauce. The dried tomatoes will soak upexcesstomatojuice.

Assemble the pizza by spreading the marinara on the crust. Drop dollops ofcheezefromaspoonontothepizza.Addthepineappleandbacon.Drizzlewithafewtablespoonsofoliveoilbeforeserving.

Willkeepfor1dayinthefridge.

NOODLES

Rawnoodlesareterrificformanyreasons.First,theyaremadewithvegetables,sothey’rewheatfree,glutenfree,andlow-carb.Rawnoodlesareagreatvehiclefor enjoying delicious sauces (from Korean to Italian, and everything inbetween),butwithlesscaloriesandnoprocessedwhiteflour.

Aneasysubstituteforvegetablenoodlesarenoodlesmadefromkelp.Kelpis

aseavegetable that’s fullofmineralsand iodine tofeedour thyroidandhelpsregulateourmetabolism.Kelpnoodlesonlyhave6caloriesaserving.Youreaditright,6calories!Thecoldertheyare,thecrunchiertheirtexture.Iliketowarmthemupbyrinsingtheminwarmwatertosoftenthenoodlesbeforeusingthemin my noodle recipes. Kelp noodles originate in Korea and can be found innaturalfoodstores,inAsianmarkets,andonline.

Tomakeanynoodledish,justchooseyourfavoritenoodles,thentosswiththe

sauceyou’re craving.Explore toppings to addcolor and texture, suchas freshherbs,dicedvegetables,orchoppednutsandseeds.

MakingNoodlesfromFreshVeggies

DIFFERENTTYPESofnoodlescanbemadefromsuchvegetablesaszucchiniorredbellpepper.Usingaspiralizer,orspiralslicer,youcancreateangelhair-shaped noodles. No need to peel your zucchini, because the skin is soft anddoesn’taffectthenoodletexture.Cutyourzucchiniinto3-inch-highrounds,andplace securely into your spiralizer container,with the blade turned to the sidewithalltheteeth,andthenclosethelid.Itwilltakepracticetomasterusingthemachine; a spiralizer can be tricky, but well worth the effort. Apply constantdownwardpressureontothehandlewhileturningslowlytosliceyourvegetablesintolong,angelhairnoodles.

For flat, fettuccine-stylenoodles, slicevegetables into thin, longpiecesonamandolineslicer,thencutlengthwisewithaknifetocreateafettuccineshape.

Ifyoudon’thavethesetools,youcanjulienneorthinlysliceveggiesbyhandorwithavegetablepeeler.

Tryaddingslicedcoconutmeat toyournoodlesforextra textureandflavor.Oraddlongslicesofdehydratedwrappersorcrepesforanotherleveloftexture,color,andflavor.

FETTUCCINEWRAPPERNOODLES

When I’m in the mood to add a level of complexity and another layer oftexture to my noodle dish, I’ll mix the vegetable noodles half and half withwrapper noodles made by slicing wrappers into long strips shaped like

fettuccine.

TomatoWrapper orAppleCrepes are two flavors thatworkwell in savoryrecipes,withalltypesofnoodledishes,dressing,andsauces.

KOREANSTIR-FRIEDKELPNOODLESWITHVEGETABLES(JAPCHAE)

MAKES4SERVINGS

JapchaeisoneofmyfavoriteKoreannoodledishes,andit’straditionallymadewithricenoodles.Thisrecipewasinspiredbymymother,whopointedouthowsimilar kelp noodles are to rice noodles. Mom helped me figure out how toseason my noodles with pretty much the same ingredients as in the cookedversion.Imarinatemymushroomsandonionstogetthesametextureasiftheyweresautéed.

Ifyoucan’tfindkelpnoodles,substituteyourfavoritevegetablenoodles.

½cupthinlyslicedonion1cupslicedshiitakemushrooms1tablespoonNamaShoyuorBraggLiquidAminos½cupjuliennedcarrot½teaspoonmincedgarlic1teaspoonagavesyrup2tablespoonstoastedsesameoil1(12-ounce)packagekelpnoodles1cupspinach,washedwellandpacked

PlacetheonionandmushroomsinalargemixingbowlandtosswiththeNamaShoyuuntilmixedwell.Setasideforatleast15to20minutestomarinateandsoften.

Addtothemarinadethecarrot,garlic,agave,andsesameoil.Mixwell.Addthenoodlesandspinach,andtosstomixwell.

Willkeepfor1dayinthefridge.

TERIYAKINOODLES

MAKES4SERVINGS

Alightsaucemadebywhisking togetherNamaShoyuwith tartvinegar, spicyginger,savorygarlic,andasplashofsweetagavesyrup.

This delicious sauce makes a great dressing and dip for dumplings,vegetables,andwraps.

SAUCE

3tablespoonsextra-virginoliveoil2tablespoonsNamaShoyuorBraggLiquidAminos3tablespoonsagavesyrup1tablespoonapplecidervinegar1tablespoongratedfreshginger1teaspoonmincedgarlic

NOODLES

4cupsspiralizedzucchininoodles(4to5zucchini)

Whisktogetherallthesauceingredients,andtosswiththenoodlesinamixingbowl.

Thesaucewillkeepfor4to5daysinthefridge.Noodlesthathavebeentossedwiththesaucewillkeepforadayortwointhefridge.

PADTHAIWITHKELPNOODLES

MAKES4SERVINGS

Although traditional peanut sauce can be complicated tomake,my version ispareddowntothebasics.Becauserawpeanutbutterdoesn’t tasteverygood,Iuse almond butter, seasonedwith coconut oil, lemon, jalapeño, and coriander.Justblendandtoss.

Irecommendslicingyourcabbagewithamandolineslicer,togetthethinnestslices.You can always use a knife.And, if you don’t have kelp noodles, usespiralizedzucchiniorslicedcoconutmeatinstead.Redbellpeppersmaketasty,prettynoodles,too.

“PEANUT”SAUCE

MAKESABOUT1½CUPS

¼cupalmondbutter½cupcoconutoil2tablespoonsBraggLiquidAminosorNamaShoyu¼cuplemonjuice1tablespoonseeded,choppedjalapeño,ortotaste1teaspoongroundcoriander¾cupfilteredwater

NOODLES

¼cupslicedfreshbasil1cupthinlyslicedcabbage2(12-ounce)packageskelpnoodles(oryourfavoritenoodles)

Placethesauceingredientsina2-cupPersonalBlender.Blenduntilsmooth.

Toserve,tossthesaucewiththebasil,cabbage,andnoodles.

Thesaucewillkeeponitsownforupto3to4daysinthefridge.Noodlesthathavebeentossedwiththesaucewillkeepforadayortwointhefridge.

SERVING SUGGESTION: Top with microgreens, Tamari Almonds (page119),andwedgesoflime.

SESAMENOODLES

MAKES4SERVINGS

This recipe calls for cashew and walnut butter, to make it easy to get asupersmoothtexture.Youcanalwaysgrindyournutsintoapowderfirst,orusewholenutswithabitmorewater,onlyasneeded, toblendintoasmooth,richsauce.

Thissauceisflavoredwithtoastedsesameoil,BraggLiquidAminos,vinegar,

garlic,andginger.ToastedsesameoilcreatesanauthenticAsianflavor,butyoucanuserawsesameoilinsteadifyouwanttokeepittrulyraw.

SESAMESAUCE

MAKES1CUP

¼cupcashewbutter¼cupwalnutbutter1tablespoontoastedsesameoil2teaspoonsBraggLiquidAminos2teaspoonsapplecidervinegar1/8teaspooncayenne,ortotaste1teaspoonmincedgarlic(about1clove)1teaspoonmincedfreshginger6tablespoonsfilteredwater

NOODLES

½cupslicedandseededredbellpepper2tablespoonsthinlyslicedgreenonion(about1stalk)1cupslicedcoconutmeat1(12-ounce)packagekelpnoodles(oryourfavoritenoodle)

TOPPINGS

¼cupcoarselychoppedTamariAlmonds(page119)

PlaceallsauceingredientsinasmallPersonalBlenderandblenduntilsmooth.(Youcanuseahandheldblenderaswell.)

Placethenoodleingredientsinamixingbowl,andtosswiththesauce.

Toserve,distributethetossednoodlesamongfourplates.Topwiththechoppedalmonds,andenjoy.

Thesaucewillkeepfor3to4daysinthefridge.Noodlesthathavebeentossedwiththesaucewillkeepforadayortwointhefridge.

NOODLESWITHJULIENNEDVEGETABLES,DAILYGREENS,TOSSEDINBASICBLENDEDDRESSING

TOSSEDINBASICBLENDEDDRESSING

MAKES4SERVINGS

IliketossingthisdishwithBasicBlendedDressingandzucchinisquashinthesummertime. For a sweeter salad, add 1 cup of fresh corn kernels to yourmixture.

2cupsslicedwhiteorcreminimushrooms(about3.5ounces)1tablespoonNamaShoyuorBraggLiquidAminos2cupsshreddedgreencabbage2cupstornromainelettuce1cupjuliennedmixedcarrotsandbroccolistalks1recipeofyourfavoriteBasicBlendedDressing(page151)

First,tossthemushroomswiththeNamaShoyu,andsetasidetomarinateforatleast10minutes.

In a large mixing bowl, combine remaining ingredients plus the marinatedmushroomswiththeirmarinade.Tosstomixwell.

Thetossedsaladwillkeepfor1dayinthefridge.

AVOCADO-PISTACHIOPESTONOODLESALAD

MAKES4SERVINGS

Ilovetossingabagofkelpnoodlesintomysaladtocreateanewnoodlerecipe.Kelp noodles are combined here with a thick, rich, creamy pesto, and also afreshherbedsaladmixturefortexture,moreflavor,andcolor.

1(12-ounce)packagekelpnoodles(oryourfavoritenoodles)4cupsherbedspringsaladmixture,lightlypacked1recipeAvocado-PistachioPesto(page216)

Placealltheingredientsinamixingbowlandtosseverythingtogetherwell.

VIETNAMESEPHONOODLESOUP

MAKES4SERVINGS

Inspired by the Vietnamese broth called pho, made with aromatic ginger,cinnamon, cloves, and anise, this broth is poured over a bowlful of noodles,fresh herbs, bean sprouts, and lime. Star anise is beautiful, but if it isn’tavailable, substitute ½ teaspoon of Chinese five-spice powder, aniseeds, orfennelseeds.

BROTH

½cupthinlyslicedyellowonion1teaspoonmincedgarlic1tablespoonmincedfreshginger½teaspoongroundcinnamon1/3cupNamaShoyuorBraggLiquidAminos4podsstaranise4cupsfilteredwater

SOUP

2(12-ounce)packageskelpnoodles,rinsedanddrained,or4cupsofyourfavoritenoodles¼cupthinlyslicedgreenonions1½cupsbeansprouts½cupwholefreshbasil,mint,orcilantroleaves1lime,cutintowedges1redThaichile(optional)

Tomake your broth, place onion, garlic, ginger, cinnamon,NamaShoyu, andstaraniseinalargemixingbowl.Mixwell,andsetasideforatleast20minutestomarinate.Then,addthewaterandstirwell.

To serve, divide the soup ingredients among four bowls, and ladle your brothoverthetop.Makesuretoincludeonestaraniseineachbowl,asgarnish.

Phowillkeepfor1dayinthefridge.Thebrothalonewillkeepfor2to3daysinthefridge.

CARROTANGELHAIRWITHSUN-DRIEDTOMATOESINCHEDDARCHEEZESAUCE

MAKES4SERVINGS

Beautifulorangecarrots are spiralized intonoodles that are tossed in a cheezesauce with spicy arugula, topped with sun-dried tomatoes, pine nuts, andRawmesanCheeze.

4cupsspiralizedcarrots(about8carrots)1recipeCheddarCheezeSauce(page105)2cupsbabyarugula

TOPPINGS

1/3cupslicedsun-driedtomatoes1/3cuppinenuts1recipeRawmesanCheeze(page105)

Inamixingbowl,tosstogethercarrots,cheeze,andarugulatomixwell.

To serve, distribute the noodles among four serving dishes and top with thetomatoes,pinenuts,andRawmesanCheeze.

SERVINGSUGGESTION: Serve garnishedwithwedges ofKalamataOliveCrostini(page114)

FETTUCCINEWITHLEMON,GARLIC,ANDTHYME-MARINATEDMUSHROOMS

MAKES4SERVINGS

Thisbeautifuldish is inspiredbyaclassic Italian recipe.Dehydratedwrappersarecutintofettuccine-shapednoodlestrips.Ifyouwanttolightenupthisdish,mixdehydratednoodleshalfandhalfwithzucchininoodlesalsoslicedintolong,flatstrips.

4cupsfinelyslicedcreminimushrooms1/3cupextra-virginoliveoil1teaspoonseasalt1teaspoonmincedgarlic2teaspoonslemonjuice1teaspoonlemonzest1teaspoonfreshthymeleaves,or½teaspoondried1recipeFettuccineWrapperNoodles(page222)

TOPPINGS

¼cupchoppedfreshparsley1recipeRawmesanCheeze(page105)Blackpepper

Place the mushrooms, oil, salt, garlic, lemon juice and zest, and thyme in amixingbowl,andtosswell.Setasidefor20minutesormoretomarinate.

Toserve,tossthenoodlesinabowlwiththemarinatedmushrooms.Distributeamong four serving dishes, and top with the parsley, Rawmesan Cheeze, andblackpeppertotaste.Serveandenjoyimmediately.

10

DUMPLINGSANDRICE

MANY DIFFERENT CULTURES have their own unique version or adumpling,orafilledpockettypicallymadeofwheatflour.Koreahastheirmandu, which is traditionally filled with vegetables or meat, pan-fried,steamed,orboiledinasoup.Manducanbeeatenontheirownasasnackorappetizerwitha soyvinegardipping sauce.Similarly,you’ll findgyoza inJapan and wonton in China. Italy has ravioli filled with cheese or otherfillingsandtoppedwithmarinarasauce;theEasternEuropeanpierogiareladenwithpotatoandcheese,amongothersavoryfillings

Formyrawveganversionsofdumplings,IliketousemySpinachorTomato

Wrappers for the pocket, and fill themwith vegetables and cheezes. Anothereasierandfresherwaytomakewrappersistothinlyslicebeets,zucchini,daikonradish, or turnip, and to then sandwich cheeze between two layers of thevegetables.Ifthecircularsliceislargeenough,aswithdaikon,itcanbefoldedto forma stuffed semicircle.Thenice thingabout thesedumplings is thatyoudon’thave towait for them tocook; they’re ready toeat rightaway.Theyarewheatandglutenfree,andsuperdelicious!

My“rice”ismadebymixingtogethersmallbitsofpinenutswithturnips,andisused in the samewayascooked rice inside Japanese-inspirednori rolls and

risotto.Isproutmyquinoaandwildriceanduseittomakedelicioustabboulehandwildricerecipes.

KOREANDUMPLINGS

MAKES4SERVINGS

Traditionally, tomakedumplings,a shreddedvegetable filling isenclosed inacircularwrapperthat’sfoldedoverthefilling.It’seasytomake,butmakingyourfilling,thenstuffingallyourwrappers,cantakeabitoftime.Thisisafunthingtodowithfriendsandkids,asextrasetsofhandswillspeedupyourprocess.

WRAPPERS

1 recipe Tomato Wrappers (page 173), dehydrated as directed, cut into 16squaresabout3½inchesacross

FILLING

MAKESABOUT2CUPS

½cupGreenCabbageKimchi(page131),squeezeddryandslicedfinely

(ifyoudon’thavekimchihandy,seenotebelow)¾cupfinelychoppedlettuce,suchasiceberg,bokchoy,orromaine1¼cupsfinelychoppedbeansprouts,oryourfavoritesprout2tablespoonsfinelychoppedgreenonion(about1wholegreenonion)1tablespoontoastedsesameoil,forflavor,orrawifyouprefer

Placeallthefillingingredientsinamixingbowlandtosstomixwell.Squeezeout all excess liquid completely before using.Make sure the filling is drainedwell,otherwiseyourwrapperwillgetsoggyquickly.

Placeawrappersquarein thepalmofyourhand,shinysideup.(Thesidethatdehydrated against the Paraflexx liner needs to be facing upward.) Scoop 1tablespoonoffillingintothecenterofyourwrapper,andfoldandsealapocketin the shape of a triangle. Then fold so that the two far edges of the trianglemeet,andpinchtogether.SeeManduMaking,page238.

ServewithSoyVinegarDippingSauce(page239).

KIMCHI SUBSTITUTE: If you don’t have kimchi on hand, use ½ cup ofshreddednapacabbagetossedwith½teaspoonofNamaShoyuorBraggLiquidAminos, a pinch of cayenne (to taste), 1 teaspoon of minced garlic, and 1teaspoonofgratedginger.Setasidetomarinateandsoftenforatleast5minutesbeforeusing.Besuretosqueezeoutallexcessliquidbeforeusing.

ManduMaking

TOMAKEYOURmandu,followtheseeasysteps:

■Makesureyourwrapper isshinysideup.Theside thatwasagainst theParaflexxlinershouldfaceupward.

■ Squeeze all excess liquid from your filling, the drier the better. Anymoisturewilldamageyourwrappers.

■Spoonatablespoonoffillingintothecenterofyoursquarewrapper.■ Fold the wrapper in half to form a triangle, sealing in the filling, and

securetheedgesclosedbypressingfirmly.■ Join the corners of your triangle and secure into a ring shape bysqueezing together.Adropofwateron the cornerswill help tohold ittogetherifneeded.

Alternatively, instead of using dehydrated wrappers, which can tend to getsoggywhen filledwithmoist fillings,usevery thinlysliceddaikon radish.Setoutatroomtemperaturefor30minutestowiltandsoften,thenfillandfoldoverintoastuffedsemicircle.

SOYVINEGARDIPPINGSAUCE

MAKES½CUP

A sauce to serve with your mandu, made with salty Nama Shoyu and tartvinegar, sesame, and fresh green onion. I like to use toasted sesame oil for amoreauthenticKoreanflavor,butrawworks,too.Ifyouhaveaglutenallergy,substituteBraggAminoAcidfortheNamaShoyu.

¼cupNamaShoyu2tablespoonsapplecidervinegar1tablespoonagavesyrup2tablespoonstoastedsesameoil1teaspoonsesameseeds,rawortoasted1tablespoonchoppedgreenonion

In a mixing bowl, mix together the Nama Shoyu, vinegar, agave syrup, andsesameoil.Addthesesameseedsandgreenonionsandservewithyourmandu.

Willkeepfor3daysinthefridge.Withoutthegreenonions,thesaucewillkeepfor1weekinthefridge.

RAVIOLI

MAKES4SERVINGS

The easiest way I’ve found tomake ravioli is to slice a beet of any color asthinlyaspossible.Then,usetwoslicestosandwichyourfavoritecheeze.

Chioggia beets, called the “Bull’s-EyeBeet,” have bright fuchsia andwhiterings that look impressivewhen sliced.You can alsouse turnipor zucchini ifbeetsarenotavailable.

Create your own variety of ravioli by mixing up your cheeze, vegetable“wrapper,”andsaucetomakeyourfavoriterecipe.

1beet,washedandpeeled,thenslicedthinly,usingamandolineslicer1recipeofyourfavoriteBasicCheeze(page103)1recipeCherryTomatoMarinara(page240)

Tomakeyourravioli,sandwichabout1teaspoonofcheezebetweentwoslicesofbeets,dependingonhowbigyourslicesare.

Divide the ravioli among four servingdishes, anddrizzlewithCherryTomatoMarinarajustbeforeserving.

SERVINGSUGGESTION:Garnishwithjuliennedfreshbasil,freshthyme,orslicedblackolives.

OPTIONS: Try addingmarinated, dicedmushrooms to the cheeze tomake amushroom ravioli, and topwith Cheddar Cheeze Sauce (page 105) instead ofmarinara.Or,mixfreshthymeintoyourcheezetomakearicotta-thymeravioli;or add chopped Coconut or Eggplant Bacon to your cheeze to make baconravioli,andservewithAvocado-PistachioPesto(page216).

CHERRYTOMATOMARINARA

MAKES1CUP

The easiestmarinara sauce tomake ever. Just blend tomatoeswith a date forsweetness and herbs for flavor. The dried herbs will help to absorb excesstomato juice, and the date helps thicken the sauce, too. The oil helps smootheverythingout toarichconsistency.TrymakingthisusingRomatomatoes,astheyareanotherlower-juicetomato,likecherrytomatoes.

1½cupscherrytomatoes2teaspoonspittedMedjooldates(about1whole)1teaspoondriedoregano½teaspoondriedrosemary1/3cupoliveoil½teaspoonsalt

Placealltheingredientsinahigh-speedblenderandblenduntilsmooth.

Willkeepfor2to3daysinthefridge.

PIEROGI

MAKES4SERVINGS

PierogiaredumplingsofSlavicoriginandaresemicircularorsquare inshape.MyversionisinspiredfromtheUkraineandisfilledwithcheezeplusCoconutBaconandsauerkraut.Forthewrappers,useeitherthinlyslicedbeetsorSpinachorTomatoWrappers.

FILLING

1recipeBasicCheeze(page103)¼cupdicedCoconutBacon(page76)¼cupSauerkraut(page121),squeezeddryandchopped

WRAPPER

1beet,washedandpeeled,cutsquare,andslicedthinly,usingamando-linesliceror1recipeSpinachorTomatoWrappers,dehydratedasdirected,cutinto16squaresabout3½inchesacross

GARNISH

1recipeMisoButter(page98)1recipeRawmesanCheeze(page105)

Inamixingbowl,combinethecheeze,bacon,andsauerkraut.Tosstomixwell.

Ifusingbeets,sandwichabout1teaspoonoffillingbetweentwosquareslices.Ifusing Spinach or Tomato Wrappers, place about 1 teaspoon of filling in thecenter of each square. Fold the wrapper over the filling and pinch the edgestogether to form a rectangle shape. Wet the edges of the wrapper with yourfingerdippedinwater,andpressfirmlytoseal.

ServedrizzledwithmeltedMisoButterandsprinkledwithRawmesanCheeze.Tomelt yourMiso Butter, place in a small bowl. Then, place that bowl in alargerbowlfilledwithwarmwater.Setasidetomeltintoaliquid.

Enjoyimmediately.

“RICE”

It’seasytomakeamock“rice”byprocessinganautumnsquash,turnip,and/orjicamaintorice-sizebits.Allthesevegetablesarehardwhenwholebutsoftenupwhen broken down into small pieces. Chopped pine nuts can be mixed in tocreateanevensofter texture.Theneutral flavorsmakeforarice that’seasy toseasonandworkswellacrossmanydifferentrecipes.

Also,rawseedscanbesoakedandsproutedtomakeraw“rice.”Wildriceandquinoaarebothseedsratherthangrainsandcanbesoakedandsprouted.Iliketosoakwildriceforadayortwoinfilteredwater.Itwilldoubleinsizeandsoften.The texture is chewy, hearty, and perfect on a cold day when I’m craving aheavier, starchier-tasting food. Following, you’ll find tips for soaking andsproutingseeds.

These various rice bases are great with veggies or any of the saucesthroughoutthisbook.Youcanalsousethericewithsoups,asfillingforwraps,orinsushirolls.

Quinoaonlyneedstobesoakedandsproutedforafewhours.Tosproutit,Isoakit for3 to4hours,drainthesoakedquinoainasieve,andrinse itwell. Ithensetitasideinacoveredbowlforanywherefrom4to8hours,justuntiltailssprout and grow to 1/8to¼ inch. Sprouted quinoa is a bit softer than sesameseeds,butstillcrunchy.

SUSHI“RICE”

MAKES2CUPS

Sushi rice is a glutinous short-grain rice that gets sticky when cooked. It’sseasonedwithricevinegar,sugar,andsalt.Myversionismadewithturnipsandpinenutstoaddsoftness,applecidervinegarfortartness,andapinchofseasalt.

It’scrumblyratherthanstickyandwillworkbestwithasaucethatwillhelpitholdtogetherinsideyournorirolls.

1½cupspeeledanddicedturnips½cuppinenuts¼teaspoonseasalt2teaspoonsapplecidervinegar

Inafoodprocessor,combinethe turnips,pinenuts,andsalt.Process intorice-sizepieces.Addthevinegarandpulsegentlytomix.

Willkeepforacoupleofdaysinthefridge.

Ifyoudon’thavepinenuts,cashewsareagoodsubstitutehere.Andifyoudon’thaveturnips,youcanalsousejicamainstead.

SOAKEDWILDRICE

MAKESABOUT2CUPS

Soakedwildriceismyfavorite“rice.”It’sheartyandchewyandtastesgreatinsalads,salsas,andsoups.Ittakesafewdaystosoakbutiseasytoprepare.Allyouneedtodoissoakandrinse.Youcansproutit,too,ifyouprefer,thoughIusuallydon’tbother.

Wildriceissupposedlyheatedupduringthemanufacturingprocess.Ifyou’reconcernedaboutthisissue,Iencourageyoutodoyourownsleuthingtofigureoutwhatworksforyou.TrulyrawsproutablewildriceisavailableonlineatmysiteatAni-Phyo.com/store,andalsoatnaturalfoodstoresandotherWebsites.

1½cupswildrice3cupsfilteredwater

Placethewildriceinabowlandcoverwithtwiceasmuchfilteredwater.Letitsitforat least twenty-fourhours.Iprefer tosoakfor2dayswhenIhavetime.Rinse and change thewater two to three times per day,making sure the newwatercoverstherice.Finally,rinsewellbeforeusing.

To sprout, pour into a large sieve and rinsewell. Set out on your counter topoverabowl,cover,andletsitfor2to3days,rinsingacoupleoftimesaday.

SPROUTEDQUINOA

MAKES2CUPS

Quinoa,pronounced“keen-waa,”is theseedofthegoosefootplant.It’srichinamino acids and protein and contains all nine essential amino acids. Quinoacontainslysine,whichisessentialfortissuegrowthandrepair;itisalsoagreatsourceofmanganese,magnesium, iron, copper, andphosphorus and is said tohelppeoplewithmigraineheadaches,diabetes,andatherosclerosis.

Quinoaonlyneedstobesoakedandsproutedforafewhours.Thetextureof

sproutedquinoaissimilartosesameseeds,andabitsofter.Ichooseredquinoawhenavailable(thoughfeelfreetousethebrown,black,ormixedvarieties)andlike tomake a simple salad by tossing in some diced beets for crunch, and adrizzleofcoconutoil.

1cupquinoa2cupsfilteredwater

First,washthequinoabyimmersinginalargebowlofwaterandrinsingseveraltimesuntilthewaterisclear.Next,soakthequinoainalargebowlcoveredwiththefilteredwater,forabout4hours.Drainthesoakedquinoainasieveandrinsewell.Setthesieveontopofabowltocatchthedrainingwater,andcoveritwithaplate.Setasidefor4to6hours,justlongenoughforthetailstogrowto1/8to¼inch.Rinsewell.

Useimmediately,orwithinafewhours,formaximumbenefit.

Canbestoredfor1dayinthefridge.

NOTE: Quinoa is known to contain saponin, which protects the plant frominsects and fungus. Saponinmust be rinsed awaybefore using, because it canhavetoxiceffects.So,makesuretorinseyourquinoatwoorthreetimes,untilthewaterisclear,beforeusing.

QUINOATABBOULEH

MAKES2CUPS

InmyLebanese-inspired tabbouleh, Iusequinoa insteadofbulgurwheat.Thequinoa is sprouted and mixed with cucumber, green onions, red bell pepper,fresh parsley, andmint. It’s served with a light lemon dressing. Serve as theLebanesedo,andenjoyyourtabboulehwithheartsofromaineleaves.

TABBOULEH

½recipeSproutedQuinoa(page244)½cupdicedcucumber2greenslicedonions½cupseededandfinelydicedredbellpepper½cupchoppedfreshparsley¼cupchoppedfreshmint

DRESSING

2teaspoonsfreshlemonjuice2tablespoonsextra-virginoliveoil¼teaspoonseasalt

Tomake the tabbouleh, place all the tabbouleh ingredients in amixing bowl.

Mixwell.

Tomakethedressing,whisktogetherallthedressingingredients.Setaside.

Toserve,divideamongfourservingbowls,andservewithasideofthedressing.

PINENUT-SHIITAKERISOTTOWITHPEAS

MAKES4SERVINGS

A delicious creamy risotto made with Sushi “Rice” tossed in a rich cashewcheezesauce,withgreenpeasandmarinatedshiitakemushrooms, toppedwithpinenuts.

2cupsslicedshiitakemushrooms2tablespoonsextra-virginoliveoil1tablespoonNamaShoyuorBraggLiquidAminos1recipeSushi“Rice”(page242)1recipeBasicCheeze(page103),madewithcashewsplusanextra½cupfilteredwater½cuppeas¼cuppinenuts

MarinatethemushroomsintheoilandNamaShoyuforatleast20minutes.

In a mixing bowl, toss together the rice and the cheeze sauce. Add themushroomsandtheirmarinade;mixwell.Lightlytosswiththepeas.

Toserve,divideamongfourservingdishesandtopeachportionwithpinenuts.

Willkeepfor1dayinthefridge.

RISOTTOWITHCHERRYTOMATOES,BLACKOLIVES,ANDJALAPEÑOCHEEZE

MAKES4SERVINGS

Sushi “Rice” is tossedwitha spicy JalapeñoCheeze tomakeacreamy risottotoppedwithsweetcherrytomatoesandsaltyblackolives.

1recipeSushi“Rice”(page202)1recipeJalapeñoCheezeSauce(page104),plusanextra½cupfilteredwater1cuphalvedcherrytomatoes¼cuppittedandchoppedblackolives

Inamixingbowl,combinetherice,cheeze,andtomatoes,andmixwell.

To serve, divide among four serving dishes. Top each portion with choppedblackolives,andenjoy.

Willkeepfor2to3daysinthefridge.

CRANBERRY-CASHEWWILDRICEPILAF

MAKES4SERVINGS

Pilaf is traditionally rice cooked in a seasoned broth. My raw version usesSoakedWildRiceandtossesitwithsweetgoldenraisins,crunchycashews,andfresh cilantro leaves to make a delicious, hearty dish that’s delicious all yearround.

1recipeSoakedWildRice(page243)1cupcranberries1cupcashews¼cupchoppedfreshcilantroleaves1teaspoonseasalt

Tossalltheingredientstogetherandenjoy.

Willkeepfor2to3daysinthefridge.

SERVINGSUGGESTION:EnjoywithIndianSpicedChutney(page249).

MUSHROOMWILDRICEWITHROSEMARY

MAKES4SERVINGS

Mushroomsandonions aremarinated in rosemary andoliveoil to soften, andthentossedwithSoakedWildRice.

¼cupdicedredonion1cupslicedmushrooms1tablespoonoliveoil1teaspoonseasalt½teaspoonfreshrosemary,or¼teaspoondried,chopped1recipeSoakedWildRice(page243)

Tosstheonionandmushroomsinabowlwiththeoliveoil,salt,androsemary.Setasidetomarinateforatleast15minutes.Addthericeandmixwell.

Willkeepfor2daysinthefridge.

SERVINGSUGGESTION:EnjoywithIndianSpicedChutney(page249)

PARSLEYWILDRICE

MAKES4SERVINGS

Wildriceistossedwithfreshparsley,lemon,andoliveoiltomakeasimplericethatgoeswellwithanydish. I likerolling this rice intoawrapwithcheezeorsauce,andenjoyingitwithsoup.

1½cupschoppedfreshparsleyleaves½cupchoppedyellowonion1teaspoonmincedgarlic1teaspoonlemonjuice1tablespoonsoliveoilSalt1recipeSoakedWildRice(page243)

Placealltheingredientsinamixingbowl.Tosswellandenjoy.

Willkeepfor2to3daysinthefridge.

SERVINGSUGGESTION:EnjoywithIndianSpicedChutney(page249).

INDIANSPICEDCHUTNEY

MAKESABOUT2CUPS

Makethischutneywithafruitofyourchoice.Mulberries,whicharesweet,andgolden berries,which are tart, are both rich in antioxidants and create a greatflavor. Fresh mango is sweet and works well, too. Mix with hints of Indianspicessuchasginger,cilantro,chile,andonion.Adeliciousaccompanimenttoanydish.

1teaspoonmincedginger1clovegarlic,minced(about1teaspoon)¼cupchoppedfreshcilantro¼cupchoppedredonion½to1teaspoonchoppedjalapeño1tablespoonoliveoil1/8teaspooncuminseeds(optional)2cupsdicedmangoor1cupdriedmulberriesand1cupdriedgoldenberries

Ifusingdried fruit suchasmulberries andgoldenberries, first soak them in1cupofwaterfor3hoursormore,tohydratebeforeusing.

Placetheginger,garlic,andsoakedberries(ifusing)inafoodprocessor.Pulseintosmallpieces.Addtherestof the ingredients,adding jalapeñoto taste,andpulsetomixwell.

NORIMAKI

Thewordmakimeans“roll”or“toroll,”andnorimakiarerollsmadeusingasheetofdriedseaweed,orlaver,callednori.Seavegetablesprovidethebroadestrangeofmineralsofanyfoodandcontainalmostallthemineralsoftheocean—the same minerals as are found in human blood. Sea vegetables are a greatsource of iron, calcium, B vitamins, and lignans, which are antioxidants thathavebeenfoundtoprotectusfromcancer.

I’ll showyouhow tomakesomeseriouslyRAWking rolls, inspiredby theAsian fusionof sushi restaurantshere inLosAngeles.Mostof the ingredientsarethesameasincookedmaki,suchasavocado,cucumber,carrot,andnori.

The rice, of course, is not sticky as traditional sushi rice is andneeds tobecoupled with a sauce or avocado to help bind it together. The results aredeliciousrollswiththesametextureandtasteastheirfishycounterpart,butevenhealthierforyou,ouranimals,andourplanet.

ThrowaMake-Your-Own-MakiParty

HERE’SAGREATwaytoenjoyclean,healthy,cruelty-freefoodthat’sfuntomake, super healthy, eco green, and will cost less than going out to a sushirestaurant.

Ask guests to bring their favorite organic fillings and nori sheets. You canprovidetheSushi“Rice,”therice-bindingavocadoorsauce,NamaShoyu,andwasabi.

Showyourfriendshowtorolltheperfectmaki,andinvitethemtomaketheirfavoritemakitoshareasitcomesofftheproductionline.Serveonplatters,andskiptheindividualdinnerplatesandutensils,foreasycleanup.Makiisagreatfingerfood.

CATERPILLARNORIROLL

MAKES4SERVINGS

Kale chips give this roll a sweet, chewy, crispy taste and texture that’ssurprisinglylikethecookedversion.Fillwithavocadoandcool,crispcucumber.EnjoywithwasabiandNamaShoyuorBraggLiquidAminos.

4norisheets1recipeSushi“Rice”(page242)1largeripeavocado,pittedandslicedintothinstrips1smallcucumber,slicedintolong,thinstrips1recipeCheddar-KaleChips(page110)

Placeasheetofnorionadrysurface,suchasacuttingboard.Alongthebottomthirdof thenori sheet, spreadabout1/3cupofSushi“Rice”evenly.Press thericedowngently.Arrangeone-quarteroftheavocadoslicesevenlyontopoftherice;itwillhelpholdthericebitstogetheroncerolled.Acrosstheentirebottomedgeofnori,placeone-quarterofthecucumber,thenthekalechips.

Tomakeyourmaki,startwiththeedgeclosesttoyou.Liftthenoriedgeupandaround the fillings, and roll tightlyaway fromyou.Repeatwith the remainingnorisheetsandfillings.SeeRollingthePerfectMaki,page254.

Enjoywhole,orsliceeachrollintofourtosixpieceswithadry,sharpknife.Eatimmediatelybeforethenorisheetsgetdampenedbytheingredients.

SERVING SUGGESTION: Enjoy with Soy-Vinegar Dipping Sauce (page239),orwithNamaShoyuandwasabi.

RollingthePerfectMaki

NORIISTHEdrieddarkseaweedlaverthat’spressedintoaflatsheetandusedtorollriceandfillingsintoJapanesemaki,orrolls.Itcontainsalmost50percentbalancedprotein;that’smorethansunflowerseedsorlentils.It’srichiniodine,iron,zinc,andcalcium.NorihashighlevelsofvitaminsB1,B2,B3,B6,B12,A,C, andE, the “beauty vitamins,” for building collagen and skin cells and is alow-fat food. Nori sheets are typically toasted, so you want to look for norilabeled“raw,”whichcanbefoundatmostnaturalfoodstoresandonline.Storedin a cool, dry place, dried seaweed will keep for several years in an airtightcontainer.

Many people use a rollingmatmade from strips of bamboo, to helpmaketightrolls;however,arollingmatisn’tnecessary.Ipreferjustusingmyhands.

Startbyplacingnorisheet,shinysidedown,onyourrollingmatoronadrysurface,suchasacuttingboardorcountertop.Somenoriisthinnerthanothers.SometimesIdoubleupthinnersheetsforrolling.

Next,placeyourfillingsallthewayacrossthebottomedgeofthenori.That’stheedgethat’sclosesttoyou.Typically,youwanttoputdownthedriestfillingsfirst,tocreateamoisturebarriersoyournoriwon’tgetsoggytooquickly.

Startingattheedgeclosesttoyou,useyourhandsorthesushimattorollthenoritoenclosethefillingsasyourollupwardtowardthetopedgeofthesheet.Rollastightlyasyoucan,withoutsqueezingthefillingsoutthesides.

Onceyourmakiiscompletelyrolledup,dabalittlewateralongthetopedgeofthenorisheet,usingyourfinger,andsealtherollclosed.

Youcan enjoy as ahandheldwholemaki, or use adry, very sharpknife tosliceintofourtosixpieces.

LoveSeaweed

SEA VEGETABLES provide a high level (38 to 50 percent) of completeproteinandvitaminB12.Thechemicalmakeupof seavegetables is similar tohumanblood,sotheyhaveabalancing,alkalizingeffectonourblood.Seaweedsareknowntoreducecholesterol,removemetallicandradioactiveelementsfromthe body, and prevent goiter. Seaweed also has antibiotic properties,which iswhyIliketousestripsofnoriinsteadofaBand-Aidoncuts.

MANGO-MACADAMIANUTMAKI

MAKES4SERVINGS

Themango in this roll creates the fleshy texture, and the richmacadamianutsaddasoftcrunch.

4norisheets1recipeSushi“Rice”(page242)1ripemango,seeded,peeled,andslicedintothinstrips1ripeavocado,pittedandslicedintothinstrips½cuphalvedmacadamianuts

Lay a nori sheet on a dry surface, such as a cutting board. Along the entirebottom edge (the edge closest to you) spread about 1/3 cup of Sushi “Rice”

evenly.Pressdowngently.Arrangeone-quarteroftheavocadoevenlyontopoftherice;itwillhelpholdthericebitstogetheroncerolled.

Across theentirebottomedgeof thenori,placeone-quarterof themangoandmacadamianuts,androllup.Repeatwiththeremainingnorisheetsandfillings.(SeeRollingthePerfectMaki,page254.)

SERVING SUGGESTION: Enjoy with Soy-Vinegar Dipping Sauce (page239),orwithNamaShoyuandwasabi.

MAKIWITHMARINATEDSPINACHAND“PEANUT”SAUCE

MAKES4SERVINGS

Spinach ismarinated and softened, then rolled up insidemakiwith a peanutysauceinspiredbyThaispices.

4cupsspinach,wellwashed2tablespoonsoliveoil4norisheets1recipeSushi“Rice”(page242)1recipe“Peanut”Sauce(page259)1cupseededredbellpepper,slicedintolong,thinstrips(about½wholepepper)¼cupfreshcilantroleaves

Tossthespinachwiththeoliveoil,andsetasidefor5minutestosoften.

Layasheetofnorionadrysurface, suchasacuttingboard.Along theentirebottom edge (the edge closest to you) spread about 1/3 cup of Sushi “Rice”evenly. Press down gently. Spread one-quarter of the “Peanut” Sauce evenlyovertherice; itwillhelpholdthericebits togetheroncerolled.Layeronone-quarterof themarinatedspinach, thenone-quarterof the redbellpepperstripsandcilantroalong thebottomedge.Rollup tightly.Repeatwith theremainingnorisheetsandfillings.(SeeRollingthePerfectMaki,page254.)

Enjoywholeorsliceintofourtosixpieceswithadry,sharpknife.

ImaginativeNoriMakiMaking

THE PRECEDING recipes are just a few of my favorites. You’ll want toexperiment with your own combinations to re-create some classic rolls or to

inventyourown.Here’sabasicmakicheatsheet:

Forfourrolls:

4norisheets1recipeSushi“Rice”(page242),orsproutedquinoa2cupsofyourfavoritefillings

I like a combination of crunchy-crisp with soft and savory, for complextextures and flavors inside each roll. Sushi “rice” is softer and quinoa iscrunchier.Iliketousethemboth,dependingonthetextureI’mcraving.

Tryusingsomeoftherecipesfromthewrapsandburgerchaptersasfillings;themock tuna salad/salmon burger pâté (page 195), undehydrated, can be thebaseforaspicytunalikeroll;ortrymarinatedmushroomsandbarbecuesaucetoinventanewbreedofunagi.AddspicyJalapeño-LimeKream(page134).Theoptionsareunlimited!

Herearesomeadditionaltipsfortastymaki:

■Useathicksauce,cheeze,oravocadowiththeSushi“Rice,”tohelpkeepthericebitsboundtogether.

■ Create a moisture barrier by first placing a dry leaf (such as a wholeromaine leaf, half a stemmed collard leaf, or½ cup shredded romainelettuce) along thebottomedgeof thenori sheet.Thenput the rice andtoppingsontopoftheleaf.Thiswillkeepthenorifromgettingmoisttooquickly.

■Chooseacombinationofbothsoftandcrunchyfillings,suchasmangoand macadamia nuts, or avocado and cucumber, to create a complexrangeoftexturesandcolorsinsideyourroll.

■Cut thefillings intoskinnystrips, rather than thickpieces. It’seasier torollupwhenusingthinnerpieces.

“PEANUT”SAUCE

MAKESABOUT1CUP

ArichsauceinspiredbyThaipeanutsaucebutmadewithalmondbutter(sinceraw peanuts don’t taste very good) and whisked with lime juice, garlic, andNamaShoyu.Useinyourmaki,wraps,onnoodles,andasadressing.

½cupalmondbutter¼cuplimejuice2tablespoonsapplecidervinegar1tablespoonNamaShoyuorBraggLiquidAminos1teaspoonmincedgarlic½to2/3cupfilteredwater,asneeded

Whiskalltheingredientstogetherinamixingbowl,slowlyaddingonlyenoughwatertocreateathicksauce.

MARINATEDSHIITAKEMUSHROOMROLL

MAKES4SERVINGS

Shiitake mushrooms have a rich, earthy flavor that lends itself well to Asiancuisine.Theyaresoftenedandmarinated inNamaShoyuandsesameoil forasautéedconsistency.Iliketousetoastedsesameoilfortherichflavor.

2cupsslicedshiitakemushrooms1tablespoonNamaShoyuorBraggLiquidAminos1tablespoontoastedorrawsesameoil2cupsspinach,wellwashed

2cupsspinach,wellwashed2tablespoonsoliveoil1norisheets1recipeSushi“Rice”(page242)1ripeavocado,pitted,halved,andslicedthinly1carrot,peeledandslicedintolong,thinstrips

Place themushrooms inabowlwith theNamaShoyuand sesameoil, and setaside forat least20minutes tomarinate.Squeezeout theexcess liquidbeforeusing,anddiscardthemarinade.

Next,tossthespinachwiththeoliveoil,andsetasidefor5minutestosoften.

Layasheetofnorionadrysurface, suchasacuttingboard.Along theentirebottom edge (the edge closest to you) spread about 1/3 cup of Sushi “Rice”evenly.Pressdowngently.Arrangeone-quarteroftheavocadoslicesalongthebottomedgeoftherice,whichwillholdthericebitstogetheroncerolled.

Along the bottom edge, spread an even layer of one-quarter of themarinatedspinach, then themushrooms, then the carrot.Roll up tightly.Repeatwith theremaining nori sheets and fillings. (See Rolling the PerfectMaki, page 254.)Enjoy whole or slice into four to six pieces with a dry, sharp knife. Serveimmediately.

11

DESSERTS

DESSERT ISMY favorite part of every meal; in fact, one of these rawdessertscanmakeanutritiousmealinandofitselfforme.Mydessertsareadelicious,nutritiouswaytoaddhealthy,wholefoodsintoanydiet—whichisaneasywaytogetridofunhealthy,foodswithouteventrying.Themorenutrientdensefoodsweeat,themorenutrifiedwebecomethehealthierwefeel, and the less room we have available to eat empty calories or lessvaluablefoods.Ifindthisapproachtobelessstressfulthanfocusingontheelimination of certainfoods out of our diet. Eating raw foods isn’t aboutdenial—it’saboutall thearrayofpossibilitiesof thedelicious, fresh foodsyourbodywilllove.

Byenjoyingmoreofthedelicioussweetsinthischapter,you’llbedisplacingbakedgoodsloadedwithsugar,flour,eggs,butter,cream,andmilk—ingredientsthatcauseinflammationandswelling.Instead,you’llbeeatingsuperfoodssuchasnuts,seeds,andfruit—andtheleaneryou’llbecome.Thesedessertswillhelpyouachieveatighterbodyfullofvaluablenutrientstobuildhealthybones,skin,fightage-acceleratingfree-radicaldamage,andcreatehealthinessfromtheinsideout.And,sinceourskin isour largestorgan,healthon the inside translatesontheoutsideasaclear,radiantglowofhealth.

I start this chapterwith an easy-to-makeBasic Piecrust andBasic Fruit PieFillingtowhichyoucanaddingredientstocreatenewflavorsandtextures.NextarevariationsofaBasicFlourlessCakerecipethataresimpleyetsophisticatedin presentation and flavor. I include two basic IceKream recipes, and severalsweet sauces.Lastlyarecookies thatare reallyquick toassemble,using justafewingredients,butrequiredehydration.

Yes,youcanhaveyourcakeandeatit,too...andgetahealthyglowon.

Vanilla

EARLIERINthisbook,Iofferarecipeformakingyourownvanillaextractinorganic vodka (see page 99). If you want to avoid alcohol, use alcohol-freeextract,butrealizeitusuallycontainsglycerin.

Thebestbetistoalwaysgodirectlytothewholefoodsource,inthiscase,tousewholevanillabeans.Theycanbeexpensive,buttheflavorisworthit.

Useonetablespoonextracttoonevanillabeanpod,seeded,orusethewholepodifblendinginahigh-speedblender.

PIES

Mypiesareusuallymadeintwoparts,firstacrustandthenafilling.

Piefillingcanbemadewithfruitsorwithnuts.I’llshowyouareallysimple

BasicFruitPieFilling,towhichyoucanaddotheringredientsyouhaveonhand,tomixuptheflavorsandtextures.

You can make a kream pie or tartlets by filling your crust with WhippedCashewKream,madebyblendingcashewswithabitofcoconutoilandvanilla,andtoppingwithyourfavoritefruits.

BASICPIECRUST

MAKES1PIECRUST

Thisisthesimplestwaytomakeafastpiecrust.It’smadewithchoppednutsthatare bound together, using stickydates. I recommend lightly chopping the nutsfor texture, but you can also grind them into a powder for a smoother crusttexture.

Try using different varieties of dates and nuts to change up the flavor andtexture. You can swap out the dates for raisins, cranberries, and other stickydriedfruits,andthenutsforseeds,coconut,andotherdryingredients.

2cupsnuts,suchasalmonds,pistachios,pecans,orwalnuts1teaspoonseasalt2cupspitteddates(anytype,preferablysemisoft,suchasMedjool)

NOTE: Ifusingdrierdates,soakthemfirst infilteredwaterfor15minutesormoretohydratebeforeusing.

Pulse the nuts into small bitswith salt in a food processor.Make sure not toover-processnutsintoapowder;youwantsmallchunksfortexture.

“Flour”thebottomofyourpiedishwithsomeofthefinernutpowdertokeepthecrustfromstickingtothepan.

Addthedatestothefoodprocessorwiththenutsandpulsetobindintoadough.Ifthedoughistoocrumbly,addafewmorepitteddates.Processuntilyougetadoughthatstaystogether.

Pressthedoughevenlyintothebottomofyourpiedish.

Fillwithyourfavoritefilling.

OPTIONS: Some of my favorite combos include chunky almonds boundtogetherwithMedjooldates;pecanpiecesheldtogetherwithcranberries;andforasmoothercrustthatworkswellforsmalltartlets,IliketouseanalmondmealboundwithMedjooldates.

BASICFRUITPIEFILLING

FILLS1PIE

Here’saneasywaytomakeafruitpie.Chooseyourfavoritein-seasonfruit,andslicethinly.Thentossinagavesyrup,oryourfavoritesyrup,tosweeten.

Try adding a cup of dried fruit, such as raisins or cranberries, for color,texture, and flavor, alongwith such flavorings as a tablespoon of alcohol-freevanillaextractoracoupleofteaspoonsofgroundcinnamon.

Forotherdeliciousvariations, trytossingfruitwithyourfavoriteFreshFruitJam (page 96), Vanilla Butter (page 98), Lavender Butter (page 98), orChocolateButter(page100).

4to5cupsslicedfruit,suchasapples,persimmons,strawberries,orpeaches¼cupagavesyrup

Placethefruitandsyrupingredientsinamixingbowl.Tosstomixwell.Ifyouhavetimetospareandareusingfirmerfruitsuchasapples,setyourfillingasideforafewhourstoreleasewater,soften,andmarinate.Thiswillgiveyourfillingmoreofacookedfruittexture.

Spreadinyourpiecrust,andenjoy.

Willkeepforacoupleofdaysinthefridge.

OPTIONS:Someofmyfavoritecombinations includeapplesliceswithacupof raisins and a tablespoon of alcohol-free vanilla extract; blueberries tossedwithagavesyrupanda teaspooneachofgroundcinnamonandgratednutmeg,for a spiced flavor; and sliced peaches tossedwith agave syrup andLavenderButter.

STRAWBERRYKREAMPIE

FILLS1PIE

Fill your favorite Basic Piecrust withWhipped Cashew Kream, and top withbeautifulstrawberries.

1recipeBasicPiecrust(page263)2recipesWhippedCashewKream(page266)2cupshalvedstrawberries2tablespoonsagavesyrup

Spreadthewhippedkreaminyourpiecrust,inasingle,evenlayer.

Toss the strawberry halves in the agave syrup, then arrange the strawberries,slicedsidedown,ontopofthekream.

Willkeepfor2or3daysinthefridge.

SERVINGSUGGESTION:ServewithChocolateFudgeSauce(page282)orStrawberrySauce(page280).

WHIPPEDCASHEWKREAM

MAKES1½CUPS

Awhite, richkream to enjoyon topof your pie, ice kreams, and as a dip forberriesandslicedfruit.

1cupcashews½cupcoconutoil1tablespoonalcohol-freevanillaextract(seeVanilla,page262)½cupfilteredwater

Place all the ingredients in a high-speed blender and blend until smooth.Transfertoasmallbowlandplaceinthecenterofaservingtrayorplatter.

Willkeepfor4to5daysinthefridge.

SERVINGSUGGESTIONS:Servewith1poundofstrawberries,blackberries,orslicedpeachesorapples.Spreadthekreaminsideyourpiecrust,thentopwiththefreshfruittomakeakreampie.

CUSTARDTARTLETS

MAKESABOUT6TARTLETS

Tomake tartlets, which are traditionally small pastry crusts, divide and pressBasic Piecrust into the compartments in a tartlet pan tomake individualminipies.ThesetinypiesarefilledwithWhippedCashewKream,andtoppedwithavarietyoffruitsforabeautifuldisplay.

1recipeBasicPiecrust(page263),madewithalmondmeal2recipesWhippedCashewKream(page266)

Your favorite small fruits for topping each tartlet, such as 1 blackberry, 3

blueberries,1raspberry,orcacaonibs

Linethecompartmentsofatartletormultiplebriochepanwithplasticwrapfirst,then press the piecrust firmly into the pan. Remove by gently lifting up theplasticwrap.

Next, spoon thewhippedkream into each tartlet.Topeach tartlet decorativelywithonetypeoffruitorthecacaonibs.

Serveimmediately,orkeepinthefridge.

Willkeepfor2or3daysinthefridge.

CAKES

Thecakesinthisbookareinspiredbythetextureofbakedflourlesscake.It’sadense,moist,andgooeyconsistencysimilar to thatoffudgeorabrownie.Thecaketastesguiltladen,butinreality,ispackedwithantioxidantsthatarehealthyandgoodforyou,ouranimals,andtheplanet.

BASICFLOURLESSCAKE

Iliketoleavesmallbitsofnutsinmycakemixformoretexturevisuallyandfora more interesting mouthfeel. If you prefer a smoother cake mix, you canprocessyournutsintoapowderfirst,beforeaddingdatestobinditalltogether.

MyrecipecallsforMedjooldatesbecausetheyhaveahighermoisturecontentandaresoftandsticky.Ifyouuseadrierdate,soaktheminwarmwaterfor20minutesormorebeforeusingtoaddmoisture.

Tomakeyourcake,nutsareboundtogetherwiththestickinessofthedates.Ifyourcake is toocrumbly, justaddafewmoredates to themix.Youcanevenaddatablespoonortwoofwateroragavesyrup,toaddmoremoisturethatwillhelpbind,ifneeded.

3cupsnuts,suchaswalnuts,almonds,orBrazilnuts¼teaspoonseasalt1cuppittedMedjooldates,packed1tablespoonalcohol-freevanillaextract(seeVanilla,page262)

1tablespoonalcohol-freevanillaextract(seeVanilla,page262)1to2tablespoonsagavesyrup(optional)

Placethenutsandsaltinafoodprocessorandbreakdownthenutsintochunks.Addpiecesofdates,ratherthanonelargelump,andthevanilla.Processuntilthenutsbindtogetherwiththestickydatestoformacakebatter.

Test the batter by grabbing a handful and squeezing to make sure it holdstogether.Ifit’snotstickyenough,addafewmoredates,or1to2tablespoonsofagavesyrup,andprocessuntilitholdstogether.

OPTION: To add crunch,mix in½ cup of Buckwheat Crispies (page 63) toyourbatter.Tomakemorecomplexcakes,alternate layersofdifferentflavors,suchasvanillawithchocolatecake.

ORANGE-ALMONDCAKE

MAKES1CAKE

Atwo-layercakefilledwithorangesauceandsegmentedoranges.Thetopoftheassembledcakeisfinishedoffwithadustingofwhitecoconutpowder.

1recipeBasicFlourlessCakeMix(page268),madewithalmonds½recipeBasicFruitSauce(page280),madewithoranges1orange,pittedandsegmented(removeallpeelandpith)¼cupdriedcoconut,groundintoapowder

Divide thecakemix into twoequalparts.Form twocake roundsbyhand.Or,lineasmallcakepanwithplasticwrapfirst,thenpressoneportionofthedoughinside to form the shape.Flip the formedcakeoutof thepanandpeeloff theplastic.Repeatwiththesecondportionofdough.

Placethefirstroundontoaplateandtopwithorangefruitsauceandsegmentedorangeslices.Topwiththesecondcakeround.Useawiresievetodustthetopofthecakewiththecoconutpowder.

Willkeepfor3to4daysinthefridge.

RASPBERRY-LEMONDREAM

MAKES1CAKE

Two layers of amoist, flourless cake sandwich a tart lemon sauce andbright,fresh,redraspberries.

1recipeBasicFlourlessCakeMix(page268),madewithyourfavoritenut½recipeBasicFruitSauce(page280),madewithlemon1½cupsraspberries

Divide thecakemix into twoequalparts.Form twocake roundsbyhand.Or,lineasmallcakepanwithplasticwrapfirst,thenpressoneportionofthedoughinside to form the shape.Flip the formedcakeoutof thepanandpeeloff theplastic.Repeatwiththesecondportionofdough.

Placethefirstroundonaplateandtopwithlemonfruitsauceand1cupoftheraspberries.Topwiththesecondcakeroundandtheremainingraspberries.

Willkeepfor3to4daysinthefridge.

STRAWBERRYSHORTCAKE

MAKES1CAKE

Fresh red strawberries and sweetwhipped kream are layered between amoistflourlesscake.

1recipeBasicFlourlessCakeMix(page268),madewithyourfavoritenut1batchWhippedCashewKream(page266)1½cupsslicedstrawberries

Divide thecakemix into twoequalparts.Form twocake roundsbyhand.Or,lineasmallcakepanwithplasticwrapfirst,thenpressoneportionofthedoughinside to form the shape.Flip the formedcakeoutof thepanandpeeloff theplastic.Repeatwiththesecondportionofdough.

Place the first round on a plate and top with whipped kream and half thestrawberries.Topwiththesecondcakeround,remainingkream,andremainingstrawberries.

Willkeepfor3to4daysinthefridge.

COCONUTCAKEWITHNUTELLAHAZELNUTSAUCE

MAKES1CAKE

Vanilla flourless cake is filled with a rich hazelnut chocolate sauce, vanillawhipped kream, and chopped almonds. It is frosted with vanilla kream andtoppedwithshreddedcoconut.

1recipeBasicFlourlessCakeMix(page268),madewithyourfavoritenut1recipeWhippedCashewKream(page266)1tablespoonalcohol-freevanillaextract(seeVanilla,page262)1recipeNutellaHazelnutSauce(page282)1cupcoarselychoppedalmonds½cupshreddeddriedcoconut

Divide thecakemix into twoequalparts.Form twocake roundsbyhand.Or,lineasmallcakepanwithplasticwrapfirst,thenpressoneportionofthedoughinside to form the shape.Flip the formedcakeoutof thepanandpeeloff theplastic.Repeatwiththeotherportionofdough.

Mixthewhippedkreamwiththevanillaextract.

Place the firstcake roundontoaplate.Topwith thechocolatehazelnut sauce,thenhalfofthevanillawhippedkream,andthenthechoppedalmonds.Topwiththesecondcakeround,remainingvanillakream,andshreddedcoconut.

Willkeepfor4to5daysinthefridge.

CHOCOLATE-CHERRYCAKE

MAKES1CAKE

Cherries,cherryjam,andwhippedkreamarelayeredbetweentwocakerounds.Ideally,youwanttousefreshcherries,butfrozenwillwork,too.

1recipeBasicFlourlessCakeMix(page268),madewithyourfavoritenut2/3cupcacaoorcarobpowder1recipeFreshFruitJam(page96),madewithcherries1cuppittedhalvedcherries1recipeWhippedCashewKream(page266)

Add the cacao to your cakemix andmixwell.Divide the cakemix into twoequal parts. Form two cake rounds by hand. Or, line a small cake pan withplasticwrapfirst,thenpressoneportionofthedoughinsidetoformtheshape.Flip the formed cake out of the pan and peel off the plastic. Repeatwith theotherportionofdough.

Place the first roundon aplate.Topwith the cherry jam,half of the cherries,then half of the whipped kream. Top with the second cake round, remainingkream,andremainingcherries.

Willkeepfor3to4daysinthefridge.

VARIATION:Makebite-sizebrownieswithjusttheBasicFlourlessCakeMixand cacao powder. Frost with Nutella Hazelnut Sauce or Chocolate FudgeSauce.

ICEKREAM

I’llshowyouhowtomake twotypesof icekream.Thefirst isnut-freeand ismadebyprocessingfrozenbananas.Youcanenjoyit immediately,orfreezeitagainforacoupleofhourstostiffenuptheconsistency.

Thesecondtypeoficekreamismadebyblendingnutsintoarichcreamandthen freezing it overnight. I’ve figured out how tomix ingredients thatwon’tfreeze,suchasagavesyrup,withnutsandwater,sothatmyicekreamremainsscoopable straight out of the freezer. My recipes don’t require an ice-creammaker,butyoucanuseoneifyouwant.

Yourfavoriteflavors,suchasfruit,chocolate,andvanillabean,canbeaddedtoyouricekreamtomakedifferentvariations.

BASICBANANAICEKREAM(NUT-FREE)

MAKES4SERVINGS

Whenyouhavesuperripebananasthatneedtobeeatenrightaway,usethemtomakebanana icecream.Peelandfreeze thebananasforat least8hours.Thenprocessthefrozenbananastomakeyourready-to-eaticekream.

6ripebananas,peeledandfrozen

6ripebananas,peeledandfrozen¼cupagavesyrupWater,ifneeded

Place the frozen bananas in a food processor and process into a smooth icekream.

Enjoyimmediatelywithyourfavoritetoppings,suchaschoppednutsandfruit,sauces,andsyrups.Or,transfertoacontainerandplaceinthefreezertofirmupforanhourortwo,toyourdesiredconsistency.

Willkeepforweeksinthefreezer.Removeandletsitatroomtemperaturefor10minutes,tosoftenbeforescooping.

SERVING SUGGESTION: Serve with sliced strawberries and ChocolateFudgeSauce(page282).

CHOCOLATE-BANANAICEKREAMWITHHAZELNUTS

MAKES4SERVINGS

Bananasareflavoredwithcacaopowderforchocolateicekream.Hazelnutsareadded for flavor andcrunch.Makea sundaewithyour favorite sauce, suchasBerryCompote(page281)toppedwithLavenderExtract(page99).

6ripebananas,peeledandfrozen2tablespoonsagavesyrup

2tablespoonsagavesyrup¼cupcacaopowder½cupcoarselychoppedhazelnuts

Placethefrozenbananasandagavesyrupinafoodprocessorandprocessuntilsmooth.Add the cacao and process tomixwell.Add the hazelnuts and pulselightlytomix.

Enjoyimmediately,ortransfertoacontainerandplaceinthefreezertofirmupforanhourortwo,toyourdesiredconsistency.

Willkeepforweeksinthefreezer.Removeandletsitatroomtemperaturefor10minutes,tosoftenbeforescooping.

BASICICEKREAM

MAKES2CUPS

Startwiththisbasicrecipe,thenaddyourfavoriteflavorstocreateendlessflavorcombinations.

Ifyoudon’thaveahigh-speedblender,firstgrindnutsintoapowder.Then,put into the blender, and blendwith the remaining ingredients. Thiswill helpyouachieveasmoothertexture.

I’ve discovered a way to keep my ice kream scoopable straight out of thefreezer.Thewaterisinadelicatebalancewiththesyrup,whichdoesn’tfreezesolid when frozen. If you’re finding your ice kream too icy or hard, trydecreasingtheamountofwaternexttime.And,ifit’snotfreezinghardenoughforyou,addanothertablespoonortwoofwatertofindtheexactbalancefortheconsistencyyoulove.

1cupnuts,suchascashews,Brazilnuts,hazelnuts,oralmonds¼cupagavesyrup4to6tablespoonsfilteredwater,asneeded

Blendthenutswiththeagavesyrup,addingonlyenoughwatertomakeathickcream.Thelesswateryouuse,thelessicecrystalswillforminyourfinalfrozenrecipe.

OPTIONS:Add1 tablespoon alcohol-free vanilla extract or the seeds from1vanillabeanpodforatraditionalVanillaIceKreamflavor.Or,replacethewaterwithfruitjuice,suchasorange.Or,lightlyswirlinasyruporsauce(pages280to283)beforefreezing.Thecombinationofflavorsareendless!

MEXICANCHOCOLATEICEKREAM

MAKES2CUPS

InspiredbyMexicanhotchocolate,whichisablendofchocolatewithcinnamonmixedwithanoptionalbitoftheMayan-influencedspice,cayenne.

1recipeBasicIceKream(page277)¼cupcacaopowder1teaspoongroundcinnamonpowder1/8teaspooncayenne(optional)

Blendtogetheralltheingredients,includingthecayenne,ifdesired.Transfertoacontainer,cover,andplaceinthefreezerovernight.

LAVENDERICEKREAM

MAKES2CUPS

An aromatic ice kream with the flavor of lavender. I prefer using lavenderextract,forasmoothertexture.Butyoucanalsousestraight,pulverizedflowerstoavoidthealcoholintheextract.

1recipeBasicIceKream(page277)1tablespoonlavenderextract,or2tablespoonspulverizedculinarylaven-derbuds(donotconsumeanylavendersoldforpotpourri)

Blendtogetheralltheingredients.Transfertoacontainer,cover,andplaceinthefreezerovernight.

SERVINGSUGGESTION:Servewithyourfavoritesauce.

LÚCUMAICEKREAM

MAKES2CUPS

Agelato-likeicecreampopularinSouthAmerica,lúcumaisafruitwithaflavorreminiscentofcaramel.Youdon’tneedanice-creammakertoenjoythisrecipe.Justblendandfreeze.

You can also make this ice kream without a high-speed blender by firstgrinding up your cashews into a powder, then blending with the remainingingredients.Thiswillhelpyouachieveasmootherfinalproduct.

NOTE: If you don’t have yacón syrup, just replace itwith agave syrup.Youmaywanttoadd1tablespoonofblackstrapmolasses,whichisnotrawbutwillrichentheflavor.

Lúcumapowderisavailableatnaturalfoodstoresandonline,andinmye-store,atwww.aniphyo.com/store.

1recipeBasicIceKream(page277),madewithcashewsandyacónsyrupinsteadofagave,ifavailable.(SeeNoteabove.)½cuplúcumapowder1tablespoonalcohol-freevanillaextract(seeVanilla,page262)½cupfilteredwater

Placealltheingredientsinahigh-speedblender.Blendslowlyatfirst,increasingthespeedgraduallytogetthesmoothestconsistencypossible.

Transfer to a container andplace in the freezerovernight.Enjoy straight fromfreezerwithyourfavoritesaucesandsyrups(pages280to283).

SWEETSAUCES

Saucesareagreatwaytoaddanextralevelofflavorandvisualcomplexitytoanysweettreat.So,sauceitupfromsimpletosophisticatedwitheasy-to-makesauces. Just process your favorite fruit and agave syrup together. Now, that’sevenfasterandeasierthanwalkingdownagroceryaisletofindajarredsauce.

Use these sweet sauces to make ice-kream sundaes with your favorite icekream,drizzleoveryourpiesorpancakes,andeventodipyourcookiesinto.

BASICFRUITSAUCE

MAKES1½CUPS

Make your favorite sauce with whatever fruit is in season and whatever youhappentohaveonhandtoday.Addingabrightlycoloredsyrupisagreatwaytobumpupthesophisticationofyourpresentationandflavorprofile.

Ialwayspreferfreshfruitwhenit’sinseason,butyoucanusefrozeniffreshisn’tavailable.Justthawbeforeusingfrozenfruitinthisrecipe.

This basic sauce is similar to the Raspberry Sauce from Ani’s Raw FoodDesserts,but therecipeinthisbookwillhelpyoutocreateyourownvarietiesandflavors.

2cupsfruit,suchaspineapple,mango,orpeaches½cupagavesyrup

Placetheingredientsinahigh-speedblenderandblenduntilsmoothtomakeabeautifulcoloredsauce.

Willkeepfor3to4daysinthefridge.

AGAVEBLUEBERRYSAUCE

MAKES1½CUPS

Blueberries are processed with agave syrup to create a chunky sauce that’sbeautifulincolor,andtastesgreatwitheverydessert.

1recipeBasicFruitSauce(page280),madewithblueberries

Placethesauceingredients inahigh-speedblender.Blendsmoothlytomakeabrightpurplesaucethatlooksamazingandtastesdelicious.

MAPLE-STRAWBERRYSAUCE

MAKES1½CUPS

This recipe calls for maple syrup, which isn’t raw but adds a great flavor.Medjooldatesalsohaveamapleflavor.Soifusingagavesyrupinstead,addtwoorthreeMedjooldates,too.

2cupsstrawberries½cupmaplesyrup,or¼cupagavesyrupand2to3Medjooldateswith2tablespoonswater

Ifusingdates,placeinafoodprocessor,andchopintosmallbitsfirst.

Place thestrawberriesandyoursyrupofchoice ina foodprocessor,andpulseintosauce.Ifusingdates,addwiththewaterandpulse.

Willkeepfor4to5daysinthefridge.

BERRYCOMPOTE

MAKES1½CUPS

Compoteisfruitinsyrup.Iuseredwinewithfreshfruit,sweetenedwithagavesyrup.

2cupsraspberries¼cupredwine2tablespoonsagavesyrup1tablespoonlemonzest(optional)

Placealltheingredientsinafoodprocessor.Pulselightlytomix.

NUTELLAHAZELNUTSAUCE

MAKES1CUP

InspiredbytheItalianjarredsauce,Nutella,adeliciouschocolate-hazelnutsaucethat’susedfordippingfruit,onsandwiches,andincrepeswithslicedbananas.Usemyuncookedversioninexactlythesameway,drizzledovercake,pie,andcrepes,andasadipforcookies.It’sdelicious!

1cuphazelnuts2tablespoonsagavesyrup2tablespoonscoconutoil,warmedatroomtemperatureuntilliquid1tablespooncacaopowder2to4tablespoonsfilteredwater,asneeded

In a food processor, process the hazelnuts until they have formed a butter,scrapingdownthesidesandmixingthosenutswiththebutterthatformsatthebottom.Next,addtheagavesyrupandcoconutoilandprocesstomixwell.Addthe cacao powder and as much water as needed to create your desiredconsistency.

Will keep for 4 to 5 days in the fridge. Can also be frozen for a fewweeks.Defrostbackintoasyrupconsistencybeforeusing.

CHOCOLATEFUDGESAUCE

MAKES1CUP

Adelicioussaucethat’ssupersimpletomake.Justplaceagavesyrupandcacaopowderinasmallblender,andaddasplashofoliveoiltoaddbody.Blendandeatrightaway.Ifusingalargerblender,youmaywanttodoublethisbatchsoitblendsbetter.Itkeepsforacoupleofweeksanyway,soit’sagoodideatokeep

someonhand.

Youcansubstitutemaplesyrupfortheagave,ifyouprefer.Mapleisdarkerincolor than agave, but the chocolate powder will hide that. Choose Grade Bmaplesyrup;it’slessprocessedandcontainsmoreminerals.

This is similar to the chocolate sauce inAni’sRawFoodDesserts, but I’mincludingthisvariationherebecauseIcanneverhavetoomuchchocolatesaucefortoppingcakes,pies,ice-kreamsundaes,andcookies.

½cupcacaopowder¾cupagavesyrup4teaspoonsextra-virginoliveoil

Blendalltheingredientstogetherandenjoy.

Willkeepforacoupleofweeksinthefridge.

SERVINGSUGGESTIONS:UseChocolateFudgeSauce(page282)tomakeasundae by topping your favorite ice kream, and drizzle over slices of cake orcookiesbeforeserving.

COOKIES

Inspiredbycookbooksthatmake101cookiesstartingfromjustonebaserecipe,Idecidedtoalsostart fromonebaserecipecreatedusing just four ingredients.Fromthere,youcanaddwhateveryouhappentohaveonhandinyourpantry,tocreateendlesscombinationsofcookieflavors.

BASICCOOKIEDOUGH

MAKESABOUT16COOKIES

Almondmeal issweetenedwithyourchoiceofsyrupandapinchofsalt.Addfillingsandflavorings tomakeavarietyofcookies. Itdoesn’tgetmucheasierthanthis.

2½cupsalmondmeal½teaspoonsalt½cupagave,maple,orricesyrup¼cupfilteredwater1½to2cupsofyourfavoritefillings,suchasdriedfruit,cacaonibs,chocolatechips,orchoppednuts

Mixthealmondmealwiththesalt.Addthesyrupandwater;mixwell.Addyourfavoriteflavoringsandfillings.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydrator trays.Dehydrateat104°Ffor4 to6hours,ortoyourdesiredconsistency.

NOTE: You can buy finely ground almond meal. To make your own, justprocessalmondsintoapowderinyourfoodprocessororgrinder.

GOJIBERRY-CHOCOLATECHIPCOOKIES

MAKESABOUT18COOKIES

Splashesofbeautiful redgojiberries anddarkchocolate chipsmake thesemyall-time favorite cookies. I like touseorganicdarkchocolate chips,whicharehardtofindsugar-free.Ifigureinthisoneinstance,thejoythesecookiesbringmeoffsetsanynegativeeffectsofatinybitofsugar.Foracompletelyrawandsugar-freecookie,usecacaonibsinstead.

1recipeBasicCookieDough(page284)1cupgojiberries½to1cupdarkchocolatechipsorcacaonibs

Mixalltheingredientstogetherinalargemixingbowl.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydratortrays.

Dehydrateat104°Ffor4to6hours,ortoyourdesiredconsistency.

Willkeepinthefridgeforoneweek.Willkeepinthefreezerforseveralweeks;thawfor10minutesbeforeeating.

ORANGE-CRANBERRYCHOCOLATECHIPCOOKIES

MAKESABOUT18COOKIES

Deliciousorangeandchocolatecombinewith tangycranberries forapowerfulantioxidantblast.Thesecookiesfightageaccelerationandfree-radicaldamage.

1recipeBasicCookieDough(page284)1tablespoonorangezest,or½teaspoonalcohol-freeorangeextract1cupdriedcranberries1cupsemisweetdarkchocolatechipsorcacaonibs

Mixalltheingredientstogetherinalargemixingbowl.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydratortrays.

Dehydrateat104°Ffor4to6hours,ortoyourdesiredconsistency.

Willkeepinthefridgeforoneweek.Willkeepinthefreezerforseveralweeks;thawfor10minutesbeforeeating.

BROWNIECACAOCHIPCOOKIES

MAKES16COOKIES

Moist, rich, dark chocolate brownies as bite-size cookies. Cacao powder ismixedintoyourcookiedoughwithraisinsforaddedsweetnessandcacaonibsfor crunch.Adjust theamountofnibs toyour liking.Theyarebitter and tastelikecoffeebeans.Youmayprefertouseonly½cupforcrunch.Butifyoulikecacaonibs,bumpitupto1cup.

1recipeBasicCookieDough(page284)1cupraisins½to1cupcacaonibs½cupcacaopowder

Mixalltheingredientstogetherinalargemixingbowl.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreensofyour14-inch-squareExcaliburDehydratortrays.

Dehydrateat104°Ffor4to6hours,ortoyourdesiredconsistency.

Willkeepinthefridgeforatleastoneweek.Willkeepinthefreezerforseveralweeks;thawfor10minutesbeforeeating.

WALNUTBROWNIECOOKIES

MAKESABOUT18COOKIES

Thetextureofthiscookieisverysimilartothatofatraditionalbakedbrownie.This version has chunks of walnuts, plus raisins for added moistness andsweetness. The texture of dehydrated cookies are very different fromnondehydratedcookies,whosenutsareboundtogetherusingstickydates.

1recipeBasicCookieDough(page284)½cupcacaopowder1cupswalnutpieces½cupraisins

MixtogethertheBasicCookieDoughandcacaopowder.Addthewalnutsandraisinsandmixwell.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydratortrays.

Dehydrateat104°Ffor4to6hours,ortoyourdesiredconsistency.

Willkeepinthefridgeforoneweek.Willkeepinthefreezerforseveralweeks;thawfor10minutesbeforeeating.

BANANA-CHOCOLATECHIPCOOKIES

MAKES16COOKIES

Inspired by chocolate-covered bananas, dried banana and chocolate aremixedintotheBasicCookieDough.Tomakethesecookiesevenmoredecadent,servewithChocolateButter.

1recipeBasicCookieDough(page284)¾cupchoppeddriedbananas1cupsemisweetdarkchocolatechipsorcacaonibs

Mixalltheingredientstogetherinalargemixingbowl.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydratortrays.

Dehydrateat104°Ffor4to6hours,ortoyourdesiredconsistency.

SERVINGSUGGESTION:ServewithasideofChocolateButter (page100)orChocolateFudgeSauce(page282)fordipping.

ALMONDCOOKIES

MAKESABOUT20COOKIES

This recipe, inspired by Chinese almond cookies, is a slight variation of theBasic Cookie Dough recipe. I still use almonds for flavor and add additionalbuckwheat for a light crunch.These cookies lookprettywith awhole almondpressedintothecenter.

1cupdriedbuckwheatgroats2cupsalmondmeal1tablespoonalmondextract2/3cupagavesyrup1cupfilteredwater20wholealmonds

Grindthebuckwheatintoapowder,andplaceinamedium-sizemixingbowl.Itmayhelp togrindahalf cupat a time.Add thealmondmeal, almondextract,agavesyrup,andwater.Mixwell.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydratortrays.

Pressonealmondintothetopofeachcookie.

Dehydrateat104°Ffor4to6hours,ortoyourdesiredconsistency.

Will keep in your fridge for one week. Will keep in the freezer for severalweeks;thawfor10minutesbeforeeating.

OPTION:Foldin1cupsliveredalmondstoaddmoretexture.

FRUITMACAROONS

MAKESABOUT16COOKIES

Make your favorite fruit macaroons by mixing up the fruits you use in thisrecipe.Trybanana,blueberry,strawberry,mango,orpineapple.Thestickyfruitwillbindyourcoconuttogether.Ifyoulikeyourmacaroonsabitsweeter,addanadditionaltablespoonortwoofagavesyrup.

1½cupswholestrawberries,dicedpineapple,blueberries,slicedbananas,oryourfavoritefruit3tablespoonsagavesyrup2tablespoonsalcohol-freevanillaextract(seeVanilla,page262)½cupalmondmeal2cupsdriedshreddedcoconut

Placethefruit,agave,andvanillainyourfoodprocessor.Processintoapuree.Addthealmondmealandcoconut,andpulsetomixwell.

Usea2-tablespoonscoopertoportionthedoughdirectlyontothemeshscreenofyour14-inch-squareExcaliburDehydratortrays.

Pressonealmondintothetopofeachcookie.

Dehydrateat104°Ffor3hours,ortoyourdesiredconsistency.

EcoGift

YOURFRIENDSANDfamilywillloveyouforgiftingthemwithhomemade,delicious, healthy cookies. I like to package them in a jar with a ribbon andcustomlabelsmadefromrecycledstickers.Agreatwaytoavoidthebusymallduringholidayseason.

12

SAMPLEMENUS

BREAKFAST

Weekday mornings can be rushed, especially when getting children off toschool.Aquick,easycerealwithnutmylkandtoastareagreatwaytostarttheday,andtheycanallbepreparedonceatthestartoftheweek.

Myweekendmornings,whichItrytomakemoreleisurely,arewhenI’llhavetimetosavorpancakes,crepes,scrambles,biscuitsandgravy,andquiche.

WEEKDAYBREAKFAST

DriedFruit,PecanandCoconutRawnola,page62VanillaAlmondMylk,page41ToastwithJamandButter,page91

WEEKENDBRUNCH,PANCAKES

MatchaShake,page43BrazilNut-BananaPancakes,page75BerryCompote,page281CoconutBacon,page76,orEggplantBacon,page78

WEEKENDBRUNCH,RANCHEROS

Mango-Goji-LimeSmoothie,page35Huevo-lessRancheroswithRedEnchiladaSauceandPicodeGallo,page83VanillaKreamCrepes,page70

VanillaKreamCrepes,page70

WEEKENDBRUNCH,SCRAMBLE

BasicGreenSmoothie,page32Sun-DriedTomatoesandCoconutBaconScramble,page85BiscuitsandGravy,page93

LUNCHANDPICNIC

Myworkday lunchesareusually leftovers frommydinner thenightbefore,orevenbrunchfromtheweekend.

Ilovebringingmyownlunch.Itsavesmoney.Plus,itensuresIeathealthysoIstaymyidealweight,feelgreat,andremainproductivefortherestoftheday,withoutthepostlunchslump.Myco-workershavealwaysbeenmoreinterestedinmyrawlunchesthaninwhattheywereeating.

Soups,pizzas,wraps,noodles, andburgers all keepand travelwell,makingterrificlunchoptions.Theselunchescanbeenjoyedoutsideinthesunonaniceday,andonablanketforapicnic,too.

Anyofthefollowinglunchescanalsobeenjoyedasdinnermenus.

WEEKDAYLUNCH,THAIINSPIRED

ThaiIcedTea,page51TomYamGoong,page140GreenPapayaSalad,page157PadThaiwithKelpNoodles,page227

WEEKDAYLUNCH,AMERICANINSPIRED

AlmondButteredBananaFreeze,page37Broccoli-CheddarQuichewithCoconutBacon,page88TenderGreenswithPineNutsandSweetMustardDressing,page153

TenderGreenswithPineNutsandSweetMustardDressing,page153StrawberryShortcake,page271

WEEKDAYLUNCH,ITALIANINSPIRED

BasicKreamyFruitSmoothie,page34TomatoandTarragonBisque,page137GarlicMargheritaPizza,page219CustardTartlets,page267

DINNER

Iliketoprepareweekdaydinnerswithrecipeitemsthatcanbemadeaheadandstored,thenassembledquicklybeforeservingforminimaleffortandtimeafteralongday.

Evenonweekends,Ifindmyselfbusycatchinguponthingsleftoverfromtheweek.Thebottomlineis,Ipreferthefastestandeasiestrecipesalways.Unless,foraspecialoccasion,makingdinnerforsomeoneIwanttoimpress.

Ifnecessary,componentsofburger,bread,rice,pizza,salad,soup,andnoodlerecipe can all be prepared days ahead of time and stored separately, and thenassembledquicklybeforeserving.

Mostof theseitemskeepandtravelwellandaregreat tocarrywithyouforlunchthefollowingday.So,makeextrasoyou’llhaveleftovers.

DINNER,KOREANINSPIRED

PersimmonSmoothie,page34WontonsinaLightSesame-SoyBrothwithPeas,page141KoreanStir-FriedKelpNoodleswithVegetables(JapChae),page224NapaCabbageKimchi,page126SpicyKoreanCucumberSlices,page127Chocolate-BananaIceKreamwithHazelnuts,page271

DINNER,JAPANESEINSPIRED

Ginger-LemonMartini,page47YinandYangSaladwithJalapeño-TahiniDressing,page162Mango-MacadamiaNutMaki,page255MarinatedShiitakeMushroomRoll,page259CoconutCakewithNutellaHazelnutSauce,page271

DINNER,MEXICANINSPIRED

MuddledStrawberriesinCoconutKefir,page49Nachos,page109TortillaSoupwithJalapeño-LimeKream,page134South-of-the-BorderWraps,page180MexicanChocolateIceKream,page277

DINNER,AMERICANINSPIRED

Pomegranate-Mint-CucumberFizz,page49CaesarSaladBoatswithCoconutBaconandRawmesanCheeze,page166ChickenlessBurgerwithAioliMayonnaise,page197BatteredZucchiniSticks,page116Sun-DriedTomatoKetchup,page205SlicedCucumberPickles,page123StrawberryKreamPie,page266

FOODSTOGO

IcarrysnackswithmewhenItravelandwhenI’mawayfromhome,toensurethatIfuelmyselfwithnutrient-richfoodsthatpowermethroughmyday.

Easy-to-carry travel foods that don’t need refrigeration include cereals anddehydratedcrackers,breads,nuts,onion rings,wrappers, andbacon.Travelingwith breads and crackersmakes it easy to assemble a sandwich or toast withfreshavocadoandtomatowhenyouarriveatyourdestination.Andonionringsandbaconspruceupanysaladyoumayorderatarestaurant.

Prepared foods that travel well and can stay out of refrigeration for a fewhours include drinks, collard wraps, pizza, burgers, sandwiches, soups, andbreads.

Shelfstable,norefrigerationrequired

(orderedfromthelongesttoshortesttimeatroomtemperature):

CEREALS

BuckwheatCrispies,page63DriedFruit,PecanandCoconutRawnola,page62SuperChiaCereal,page66

CRACKERS,FLATBREADS,PIZZACRUST,CHIPS,CROUTONS

Iffullydried,willkeepforatleastacoupleofweeksatroomtemperature.

SEASONEDNUTS

Iffullydried,willkeepforatleastacoupleofweeksatroomtemperature.

BUCKWHEAT-BATTERED“FRIED”ONIONRINGS

Iffullydried,willkeepforatleastaweekatroomtemperature.

WRAPPERS

Whenstoredontheirownandfullydried,wrapperswillkeepforatleastseveraldaysatroomtemperature.

BACON

Whenfullydried,willkeepformanydaysatroomtemperature.

CAKESANDCOOKIES

BasicFlourlessCake(page268)willkeepfordaysatroomtemperaturewhenstored on its own, since all its ingredients are shelf stable to begin with.Assembledcakes last a fewhours,dependingon the fruit and sauces.Cookieswillkeepforseveraldaysatroomtemperatureorlonger,dependingonhowlongtheyweredehydrated.

Canstayoutofrefrigerationforseveralhoursorlonger

(orderedfromthelongesttoshortesttimeatroomtemperature):

SUNBURGERS

Alldehydratedburgerswillkeepforadayorlongeroutofthefridge,storedontheirown,withoutsauces.

DRINKS

Smoothies,Mylks,Shakes,SunTeas,pages31to51

CULTUREDDRINKS

Canstayatroomtemperatureforadayormore,butbewareofpressurethatbuildsupinsideyourbottlewhenopening.

QUICHE

SpinachQuiche,Asparagus-MushroomQuiche,Broccoli-CheddarQuichewithCoconutBacon,pages86to88

CHEEZES

All,exceptCoconutKefirCheeze.

RICEANDQUINOA

Willkeepforseveralhoursormorewhenstoredseparately.Assembledrecipeswillkeepforacoupleofhoursoutofthefridge.Thewrappersonnorimakirollsgetsoggyquicklyonceassembledbutstilltastegoodandwillkeepseveralhoursatroomtemperature.

SOUPS

Willkeepseveralhoursoutofthefridge.

WRAPS

Wrapsrolledinlettuceleavesandcollardwillkeepforseveralhoursoutofthefridge.

RAVIOLI

Assembledravioliwithwrappersmadefromsuchvegetablesasslicedbeetswillkeepforafewhoursoutofthefridge.

PIZZA

Allassembledpizzaswillkeepforatleastafewhoursoutofthefridge.

NOODLES

Allnoodleswillkeepforseveralhoursormorewhenstoredseparatelyfromsauces.Liquidwillbegintorelease,sothesearebestenjoyedimmediately.Idon’tmindextrajuiceinmynoodles,though.

SANDWICHES

Allsandwicheswillkeepforafewhoursoutofthefridgewhenassembled,andlongerwhentheircomponentsarestoredseparately.

PIESANDSWEETSAUCES

Pies will keep for a few hours at room temperature, depending on the fruitfilling.Sweetsauceswillalsokeepforseveralhours.

EatingontheRoad

BEFOREITRAVEL,Iresearchtolocatelocalco-ops,healthfoodstores,andfarmers’ markets at my destination. Most restaurants have fresh vegetablesavailable,usuallyassalads.Mostwilluseconventionalproduce,soremembertohavegratitudeandtodothebestyoucan.

Ipackmycrackers,cereal,bread,seasonednuts,wrappers,cake,cookies,andsheetsofnori.Iuseavocadoandvegetablestomakesandwicheswithmybread,wrapswithmywrappersandnorisheets,andsnackonseasonednuts,cake,andcookies. IsprinkleonmybaconandBuckwheat-Battered“Fried”OnionRingstospruceupaboringsalad,ormunchonthemassnacks.

13

RAWFORDOGS

IMAKEKANGAabirthdaycakeeveryyeartocelebratethedayIfoundandrescuedher.Orrather,thedaysherescuedme.

KANGA,MYDOG

Dogs help to relieve our stress. Kanga, my Rhodesian Ridgeback, makes melaughall thetime.Sheremindsmetotakebreakstowalkherandhugherandactsasmycompostbin,eatingallmyleftovers.KangaloveseverythingImake.

Dogsshouldnoteatonion,macadamianuts,orchocolate(allarepoisonoustotheminevensmallamounts),andsweets.Thefollowingrecipesaregoodtousetomakeyourpoochtreatsthatheorshewillloveyoufor.

BasicNutMylk,nosweetener,page41

MineralGreenMylk,page42

BuckwheatCrispies,page63

Crackers, pages 112 to 114 and Flatbreads, pages 123 to 124 (shape into dogbiscuits)

PART3

RESOURCES

InthissectionI’lloffersometipsandinspirationforhelpingtotowerourcarbonfootprint when traveling and while in our homes I list several Web sites,includingmyown,AniPhyi.com,whereyoucanfinduncookingvideos,recipes,kitchentools,appliances,organic ingrredients,andwaterkefirgrains.And,I’llrecommend a few of my favorite films that’ll hopefully change the way youviewourworld.Theydidforme.

REDUCINGYOURCARBONFOOTPRINT

IdoasmuchasIcaneverydaytoreducemycarbonfootprint.Althoughthesesuggestionsaren’tdoableforeverybody,here’salistofideastohelpyoutreadmorelightlyontheplanet:

TRANSPORTATION

*Walkorbikewheneverpossible.*Whenavailable,takepublictransitonlocaltrips.*Ifyouhaveacar,limititsuseasmuchaspossible,evenifyouhaveaPriusorotherenergy-efficientvehicle.

*Takeabusortrainratherthanshortairplanetrips.

SAVINGENERGYANDMONEYINYOURHOME.

*Installcompactfluorescentbulbsinallyourlightfixtures,anddisposeofbulbssafelyastheycontainmercury.

*Weatherproofingyourhomeisagoodidea,asisinsulatingyourwaterheaterorswitchingtoatanklessheaterthatheatswaterasyouneedit.

heaterorswitchingtoatanklessheaterthatheatswaterasyouneedit.*Incoldmonths,wearmorelayersindoorsandkeepyourthermostatlow.*Whenyouarereadytoreplaceyourappliances,buyenergy-efficientappliances.

*Washclothesonlywhenyourmachineisfull.*Dryyourclothesonaclotheslinewhenpossible.*Defrostyourfridgeandfreezerregularly.*Unplugelectronicswhennotinuse;theystillsuckpowerevenwhenoff.*Handwashyourdishesastheygetdirty.*Compostinsteadofusingagarbagedisposal.*Takeshortershowers.

As you can guess frommy recipes, I eat as much local, seasonal foods aspossible, buy in bulk to reduce packaging and waste, and shop at farmers’markets. Planting a garden and cutting back on animal products has a hugeimpactonourplanet.ThisisfrommybookAni’sRawFoodDesserts,andI’mrepeating it here again: switching to a totally local diet saves 1,000 miles ofdrivingperyear.Replacingredmeatanddairywithvegetablesjustonedayperweeksavesresourcesequalto1,160milesofdrivingperyear.And,switchingtoacompletelyvegandietistheequivalentofdriving8,100fewermilesperyear!Whatwechoosetoeathasahugeimpactonourenvironment.

REDUCE,REUSE,RECYCLE

Notonlyweremyparentsearlyrawfooders,theywerealsothefirstrecyclersIknew.I’vebeentrainedbymyfolkstoconservebyusingandbuyingless,whichsavesmoney.Ireplaceitemsonlywhenneeded,reuseandrecycle,compost,andbuy recycled products, including clothes and furniture. Remember, it takesresources and energy to recycle, make recycled products, and package,warehouse,anddistributethem.

Visitwww.myfootprint.org—take thequiz at thisWeb site and estimate thesizeofyourecologicalfootprint.Youmaybesurprisedathowbigyourfootprintis.Iwas.

RECYCLINGANDECODISPOSAL

It’s important to dispose of toxic substances properly to keep them fromcontaminatingourgroundwaterandenvironment.TheU.S.GeologicalSurveyfound medications such as antibiotics, birth control hormones, andantidepressantsinmorethan80percentoftheriverstheytested.

Visit www.Earth911.com—type in your zip code and what you want torecycle, such as paint or compact fluorescent lightbulbs, to find nearby dropsites.

MORERESOURCES

ANI’SRECIPESANDUNCOOKINGVIDEOS

http://www.aniphyo.com/category/recipes/http://www.aniphyo.com/category/videos/http://www.youtube.com/aniphyoVisitmyWebsite,SmartMonkeyFoods,whereIofferrecipesandinspiration—http://www.smartmonkeyfoods.com/.

INGREDIENTS

AniPhyo.com/store—organic food and ingredients such as cacao, nuts andbutters,seavegetables,sweeteners,petcare

GoldMineNaturalFood.com—culturedvegetables,rawnori

PremierOrganics.org—Artisananutbutters

UltimateSuperFoods.com—superfoodssuchascacao,goji,spirulina

LivingTreeCommunity.com—Nutsandbutters,oils,grains,andseeds

Nutiva.com—hemp,coconutoil

KelpNoodles.com—kelpnoodles

KEFIRGRAINS

I buymywater kefir grains fromCheree, and you can also buy kombuchaculture from her store at http://www.stichingtime.com on eBay, orhttp://www.bonanzle.com/booths/stichingtime, or e-mail atchereepaula@rocketmail.com.

IfCheree’stemporarilyoutofstock,here’sanothersource:

http://happyhealthybalance.blogspot.com/2009/07/get-your-kefir-on-water-kefir-grains.html.

AndDom’ssiteispackedwithinformationonwaterkefir,kefirkraut,andotherfermentedfoodsanddrinks:

www.kefir-grains.com

KITCHENTOOLS

AniPhyo.com/store—kitchen tools such as dehydrators, blenders, ceramicknives,spiralizers,andmycookingDVDs

ExcaliburDehydrator.com—dehydratorsandParaflexxlinersheets

www.Tribest.com—PersonalBlender,juicers

MOVIESTOWATCH

TheFutureofFood

Investigationintothedisturbingtruthbehindtheunlabeled,patented,geneticallyengineeredfoodsthathavequietlyfilledU.S.grocerystoreshelvesforthepastdecade.

http://www.thefutureoffood.com/orwatchonlineat

http://www.hulu.com/watch/67878/thefuture-of-food

Food,Inc.

Howindustrialfoodismakingussicker,fatter,andpoorer,andwhatyoucandoaboutit.

http://www.foodincmovie.com/

Flow

Ourworldwatercrisis,and thegrowingprivatizationof theworld’sdwindlingfreshwatersupplywithanunflinchingfocusonpolitics,pollution,humanrights,andtheemergenceofadomineeringworldwatercartel.

http://www.flowthefilm.com/

JusticiaNow!

Chevron Texaco’s toxic legacy in the Northern Ecuadorian region of theAmazon rainforest—and a courageous group of people called Los Afectados(TheAffectedOnes)who are seeking justice for the ensuing cancer, sickness,anddeathinthelargestenvironmentalclass-actionlawsuitinhistory.

http://www.mofilms.org/justicianow/index.html

METRICCONVERSIONS

The recipes in this book have not been tested with metric measurements, sosomevariationsmightoccur.

Rememberthat theweightofdryingredientsvariesaccordingtothevolumeor density factor: 1 cup of flour weighs far less than 1 cup of sugar, and 1tablespoondoesn’tnecessarilyhold3teaspoons.

GENERALFORMULAFORMETRICCONVERSION

Ouncestograms multiplyouncesby28.35

Gramstoounces multiplyouncesby0.035

Poundstograms multiplypoundsby453.5

Poundsto multiplypoundsby0.45

Poundstokilograms multiplypoundsby0.45

Cupstoliters multiplycupsby0.24

FahrenheittoCelsius

subtract32fromFahrenheittemperature,multiplyby5,divideby9

CelsiustoFahrenheit multiplyCelsiustemperatureby9,divideby5,add32

VOLUME(LIQUID)MEASUREMENTS

1teaspoon=1/6fluidounce=5milliliters1tablespoon=½fluidounce=15milliliters2tablespoons=1fluidounce=30milliliters¼cup=2fluidounces=60milliliters1/3cup=22/3fluidounces=79milliliters½cup=4fluidounces=118milliliters1cupor½pint=8fluidounces=250milliliters2cupsor1pint=16fluidounces=500milliliters4cupsor1quart=32fluidounces=1,000milliliters1gallon=4liters

VOLUME(DRY)MEASUREMENTS

¼teaspoon=1milliliter½teaspoon=2milliliters¾teaspoon=4milliliters1teaspoon=5milliliters1tablespoon=15milliliters¼cup=59milliliters1/3cup=79milliliters½cup=118milliliters2/3cup=158milliliters¾cup=177milliliters1cup=225milliliters

1cup=225milliliters4cupsor1quart=1liter½gallon=2liters1gallon=4liters

WEIGHT(MASS)MEASUREMENTS

1ounce=30grams2ounces=55grams3ounces=85grams4ounces=¼pound=125grams8ounces=½pound=240grams12ounces=¾pound=375grams16ounces=1pound=454grams

LINEARMEASUREMENTS

½in=1½cm1inch=2½cm6inches=15cm8inches=20cm10inches=25cm12inches=30cm20inches=50cm

OVENTEMPERATUREEQUIVALENTS,FAHRENHEIT°FANDCELSIUS°C

100°F=38°C200°F=95°C250°F=120°C300°F=150°C350°F=180°C400°F=205°C450°F=230°C

ACKNOWLEDGMENTSThankyou,JaePhyo,mymother,andMaxPhyo,mybrother,foryourendlesssupplyofunconditionalloveandsupport.ThankyouforthislifeIamblessedtolive.Thankyou,RubenCartegena,fortakinggreatcareofMom,forcontinuedmedicaldiscussions,andforphotographyadvice.

Tyler Golden, thank you for the delicious food photographs and yourmeticulous attention to detail. Andre Schnyder, thank you for your creativity,patience,andforthebeautifullifestylephotos.AntonioSanchez,mydearfriendand family, thank you for continuing to grace my books with your beautifulillustrations.Youaretheworld’sbestillustrator.Carol Conforti, thank you for being gorgeous in every way, and for your

excitement to help with everything from location scouting, to productionassisting, to styling, to testingandprep.SoYoungLee,my friendand family,Korean recipe consultant, and beautiful supermodel, thank you and JenniferKangandSeanKangforyoursupportandforjumpingintojoinmyproduction.Chris Elwell and Kory Odell, thank you for hosting me at the Odellwell

Manor andRetreatCenter, for beingmy eager testers, for believing inme alltheseyears,andforbeingmygoodfriends.ChristopherAutry,mycosmictwin,thankyouandGrantNvisionforlovingmyfood.ImisshavingyoubothhereinL.A. JoeArancio, thankyou forbeingmybiggest fan.KatoBanks, thankyouforyourbrightenergyandlove.ShadiAzarpour,dearfriendandfellowdoggiemommy,youareagift.Thank

youandEricWeissler forbelieving inme, foryourvaluable legaladvice,andguidance. TinaWexler, thank you for taking great care ofme andmy books.GeorgeRuiz,thankyouforbeingmychampion,andforintroducingmetoTina.BillAhmann, thankyouforcontinuing toprotectmySmartMonkeyIP,you’reanangel.Thankyou toShaunaVerkadeandExcaliburDehydrators foryour loveand

support. VegNews Magazine and publisher Joseph Connelly and ColleenHolland,thankyouforstandingupforthetruth,andforbelievinginme.BryantTerry,thankyouforbeinganinspirationandgoodfriend.Phillip Schenkler, Leandra Yahola, Martin Libich, and Stephanie Person,

thankyouforbeingmymodelsandtesters,andforshowingupformethewayyoudo.Thankyou,Barry Jan, for taking photos ofmydemo at theSFFerry

Building Farmers’ Market, and for letting me use them in this book. DavidDaugherty, my old friend, thank you for connecting me back to organics somanyyearsago.Icouldn’thaveguessedI’denduphere.AspecialthankyoutomyteamatDaCapo.ReneeSedliarandWendieCarr,

it’sbeenajoyandhonortoworktogetherwithyoubothoverthepastfouryears.Kevin Hanover and Lindsey Triebel, thank you for believing in me and mybooks.And,ofcourse,Kanga,thankyouforendlesshoursofsnuggles,licks,andtail

wags.

INDEX

A

AB&BSandwichActivelifestyleAgaveBlueberrySauceAgavesyrupAioliMayonnaiseAlgae.SeealsoSeavegetablesAllergiesAlmondbutterAlmondCookiesAlmond-ButteredBananaFreezeAlmondsalmondbutterAlmondCookiesAlmond-ButteredBananaFreezemylksOrange-AlmondCakeTamariAlmondsVanillaAlmondMylkWatercresswithCranberriesandAlmondsAmerican-inspiredmenusAnimalproductsAntioxidantsApplecidervinegarAppleCrepesApple-NutPorridgeApricotRooibosFlurryAsianGreenswithLemon-TahiniDressingAsparagus-MushroomQuicheAvocadoandChipotle,ToastwithAvocado-PistachioPesto

Avocado-PistachioPestoNoodleSaladAvocados

B

BaconCoconutBaconEggplantBaconBakedfoodsBakingpansBananaCrepesfilledwithChocolate-HazelnutKreamBananaFlaxCrepesBananaIceKream(nut-free)Banana-ChocolateChipCookiesBananasAlmond-ButteredBananaFreezeBananaCrepesfilledwithChocolate-HazelnutKreamBananaFlaxCrepesBananaIceKreamBanana-ChocolateChipCookiesBrazilNut-BananaPancakesBrazilNut-BananaPancakeswithBlueberrySyrupandSlicedBananasChocolate-BananaIceKreamwithHazelnutsBand-Aid,noriusedasBasicCheezeBasicFruitSmoothieBasicGreenSmoothieBasicKreamyFruitSmoothieBasicNutMylkBatteredZucchiniSticksBBQBurgerBBQSauceBeautyandfashionBeetsBellPeppers,“Roasted”

BerryCompoteBiscuitsBlackOliveandPestoPizzaBlendedDressing,BasicBlenderBLTClubBowls.SeeMixingbowlsBraggLiquidAminosBrazilNut-BananaPancakesBrazilNut-BananaPancakeswithBlueberrySyrupandSlicedBananasBreadBrewer’syeastBroccoli,Kreamof,withRedBellPepperKreamBroccoli-CheddarQuichewithCoconutBaconBrownricesyrupBrownieCacaoChipCookiesBrunchBuckwheatBatter,BasicBuckwheatBattered“Fried”OnionRingsBuckwheatBiscuitsBuckwheatCrispiesBuckwheatgroatsBuckwheatPizzaCrustBurgerturnedInsideOutwithSun-DriedTomatoKetchupBurgersBBQBurgerBurgerturnedInsideOutwithSun-DriedTomatoKetchupChickenlessBurgerwithAioliMayonnaiseHempSunBurgerwithMustardPortobelloSloppyJoeBurrito,WetButenko,VictoriaButters

C

C

CabbageCabbageSaladwithFreshMint,VietnameseChineseChickenlessSaladGreenCabbageKimchiGreenCabbageSauerkrautNapaCabbageKimchiRedCabbageandGrapefruitVietnameseCabbageSaladwithFreshMintSeealsoSauerkrautCabbageKimchiCabbageSaladwithFreshMint,VietnameseCacaoBrownieCacaoChipCookiesChocolateMylkSuperCacao-CoconutEnergizerCaesarSaladBoatswithCoconutBaconandRawmesanCheezeCaesarSaladWrapCaffeineCakesandcookiesCaloriesinrawfoodsCarawayCarbonemissionsCarbonfootprintCarobCarrotAngelHairwithSun-DriedTomatoesinCheddarCheezeSauceCashewGravyCashewKreamCaterpillarNoriRollCeleryCerealsflatbreadsfoodstogostockingthepantrySeealsoGrains;specificgrains

ChaiFrostyShakeCheddarCheezeSauceCheddar-KaleChipsCheeze,BasicCheezeEnchiladawithRancheroandMoleSauceCheezesCheezySprinkleCherryTomatoMarinaraChiaCerealChickenlessBurgerwithAioliMayonnaiseChineseChickenlessSaladChipotleChipotleCheezeSauceChipotle-KaleChipsChipsChocolateButterChocolateCrispiesChocolateFlurryShakeChocolateFudgeSauceChocolateMoleSauceChocolateMylkChocolate-BananaIceKreamwithHazelnutsChocolate-CherryCakeChocolate-HazelnutKreamCholesterolChutneyCinnamon-AppleOpen-FacedSandwichCitrusjuicerCleaningproductsClimateClottedKreamCocktailshakerCoconutCurriedCoconutSoupDriedFruit,Pecan,andCoconutRawnolaelixirs

FruitMacaroonsinelixirskefiropeningandscrapingStrawberriesinCoconutKefirSuperCacao-CoconutEnergizerCoconutBaconCoconutBaconReubenSandwichwithThousandIslandDressingCoconutCakewithNutellaHazelnutSauceCoconutKefirCoconutKefirCheezeCoconutoilCoconutSoup,CurriedCompote,BerryCondimentsCookedfoodsCookiecuttersCookieDough,BasicCookiesCornChowderCornTortilla,SoftCornTortillaandMushroomScramblewithHeirloomTomatoSalsaCornTostadaCrackersCranberriesCranberry-CashewWildRicePilafCrepesCroutonsCrustpiepizzaquicheCucumberKimchi,StuffedMiniCucumberPicklesCucumberSlices,SpicyKoreanCucumbers

Mango-CucumberSalsaPomegranate-Mint-CucumberFizzSeaweedandCucumberSaladTomatoandOliveQuesadillaswithMango-CucumberSalsaandSourKream-SeealsoPickledvegetablesCultureddrinksCulturedfoodsCurriedCoconutSoupCurryDressingCustardTartlets

D

DaikonRadishKimchiDailypracticeDairyDatesDehydratingfoodsDehydratorDinnermenusDogsDoublingrecipesDressings,saladDriedFruit,Pecan,andCoconutRawnolaDrinks.SeealsoElixirs;Mylks;Smoothies;TeasDumplings

E

Eco-greenlivingEggplantBaconElixirsEnchiladaSauceEnchiladawithRancheroandMoleSauce

EnergysavingsEnzymesExcaliburDehydratorExtractslavendermakingyourownvanillaExtremes

F

Farmers’marketsFermenteddrinksFermentingandpicklingFettuccineNoodlesFettuccinewithLemon,Garlic,andThyme-MarinatedMushroomsFlatbreadsFlaxChips,SaltedFlaxCrackers,BasicFlaxseedandmealbreakfastNoriCroutonssnacksandaccompanimentsSunflowerBreadSuperCacao-CoconutEnergizerSeealsoFlatbreadsFlourlessCakeMix,BasicFoodprocessorFreshFruitJamFriedfoodsFriedOnionandMushroomPizzaFruit,driedbreakfastrecipesFlourlessCakeMixsmoothies,mylks,andshakes

stockingthepantryWaterKefirFruit,freshBananaIceKreamBasicFruitPieFillingBlendedDressingbreakfastrecipeselixirsFruitMacaroonsFruitPieFillingjamssaucessmoothies,mylks,andshakesStrawberryKreamPieStrawberryShortcakesunteasFruit,frozenFruitMacaroonsFruitSauce,BasicFruitSmoothie,Basic

G

GardenWrapGarlicGarlic,mincingGarlicpasteGarlicPizzaMargheritaGarlicSauerkrautGazpacho,MangoGazpachoAndaluzGeneticallymodifiedfoods(GMO)GiftsGinger,PickledGingerCandiedWalnuts

Ginger-LemonMartiniGlovesGojiberriesGojiBerry-ChocolateChipCookiesMango-Goji-LimeSmoothieGojiBerry-ChocolateChipCookiesGrainsbreakfastideaseffectofprocessedgrainsfoodstogokefirgrainsRejuvelacSeealsoCereals;specificgrainsGratitude,attitudeofGravy,BiscuitsandGravy,CashewGreenCabbageKimchiGreenCabbageSauerkraut,BasicGreeneatingGreenPapayaSaladGreenPeppers,PickledGreensmoothieGreenSmoothie,BasicGreensinCurryDressingGreenswithLemon-TahiniDressingGreenswithPineNutsandSweetMustardDressingGrilledCheezeandTomatoGrinder

H

HappinessHawaiianPizzaHazelnutKreamHeatingfoods

HeirloomTomatoandBasil,ToastwithHeirloomTomatoSalsaHempSunBurgerwithMustardHerb-InfusedOliveOilHerbs,spices,andflavorsliquidsmokemakingyourownextractsstockingthefridgeHickoryBBQSauceHuevo-lessRancheroswithRedEnchiladaSauceandPicodeGalloHummus

I

IcekreamIceKream,BasicIce-creamscooperIndianSpicedChutneyInflammationInstantPizzaCrustItalian-inspiredmenus

J

JalapeñoJalapeñoCheezeSauceJalapeño-LimeKreamJalapeño-TahiniDressingJamandButter,ToastwithJamsJapChaeJuicersJuliennedVegetables,Noodleswith

K

KalamataOliveCrostiniKalechipsKefirCoconutKefirCheezehealthbenefitsStrawberriesinCoconutKefirWaterKefirKelp.SeeSeavegetablesKelpNoodlesKimchiKimchiSauceKnivesKombuchaKoreanDumplingsKoreanStir-FriedKelpNoodleswithVegetablesKorean-inspiredmealsKreamBananaCrepesfilledwithChocolate-HazelnutKreamChocolate-HazelnutKreamClottedKreamfruitsmoothiesicekreamicekreamsJalapeño-LimeKreamKreamofBroccoliwithRedBellPepperKreamLemonKream-FilledCrepeswithRaspberrySauceRedPepperKreamSconeswithClottedKreamandJam-95SourKreamStrawberryKreamPieTomatoandOliveQuesadillaswithMango-CucumberSalsaandSourKream-TortillaSoupwithJalapeño-LimeKreamVanillaKreamCrepes

WhippedCashewKreamKreamyFruitSmoothie,Basic

L

LavenderButterLavenderextractLavenderIceKreamLemonKream-FilledCrepeswithRaspberrySauceLemonzesterLemonadeLemon-TahiniDressingLiquidsmokeLivestockproductionLivingfoodsLocalfoodsLongevityLove-the-ChicksPâtéLox,Tomato,RedOnion,andCapersLúcumaIceKreamLunches

M

MacapowderMacaroons,FruitMaki,rollingMakipartyMakiwithMarinatedSpinachand“Peanut”SauceMandolineslicerManduMangoChutneyMangoGazpachoMango-CucumberSalsa

Mango-Goji-LimeSmoothieMango-MacadamiaNutMakiMapleStrawberrySauceMaplesyrupMaple-PepperPecans,StickyMarinara,CherryTomatoMarinatedShiitakeMushroomRollMarinatingmushroomsMasonjarsMatchagreenteaMatchaShakeMatsumaMayonnaiseMeasuringcupsandspoonsMediterraneanWrapwithRedPepperHummus(bean-free)MetricconversionsMexicanChocolateIceKreamMexicanLimeSoupMexican-inspiredmenusMineralGreenMylkMisoMisoButterMixingbowlsMockTunaSaladModerationMoleSauceMuddledStrawberriesinCoconutKefirMushroomWildRicewithRosemaryMushroomsAsparagus-MushroomQuicheCornTortillaandMushroomScramblewithHeirloomTomatoSalsaFettuccinewithLemon,Garlic,andThyme-MarinatedMushroomsFriedOnionandMushroomPizzaMarinatedShiitakeMushroomRollmarinatingShiitakeMushroomRoll,Marinated-260

Spinach,Mushroom,andThymeScrambleMustardSauce,HomemadeMylksAlmond-ButteredBananaFreezeApricotRooibosFlurrybreakfastdishesnutritionalbenefitstealatte

N

NachosNamaShoyuNapaCabbageKimchiNoodlesNoriNoriCroutonsNorimakiSeealsoSeavegetablesNutellaHazelnutSauceNutritionalyeastNutsallergiestoApricotRooibosFlurryAvocado-PistachioPestoBasicKreamyFruitSmoothieCashewGravyCashewKreamcheezesCookieDough,BasicfoodtogoIceKreamMango-MacadamiaNutMakiseasonedsmoothies,mylks,andshakes

soakingandsproutingstockingthepantrySuperCacao-CoconutEnergizerWhippedCashewKreamZucchiniBreadSeealsoAlmonds;Mylks

O

Oatmeal,BasicSproutedOilscoconutoilforsaladdressingsHerb-InfusedOliveOilstockingthepantryOlivesOnionandMushroomPizzaOnionRingsOnionsOrangeMarmaladeOrange-AlmondCakeOrange-CranberryChocolateChipCookiesOreganoPizzaCrustOrganicsOven,conventional

P

PadThaiwithKelpNoodlesPancakesPans,bakingPantryandfridge,stockingPapayaSaladParabens

ParsleyWildRicePâté,Love-the-Chicks“Peanut”SaucePearSpritzerPeppersPersimmonSmoothiePhoNoodleSoup,VietnamesePickledvegetablesPicklesinVinegarPicklingPicnicsPicodeGalloPieFilling,BasicFruitPiecrust,BasicPierogiPiesandsweetsaucesPineNut-ShiitakeRisottowithPeasPizzaPizzaCrust,BuckwheatPizzaCrust,DehydratedPizzaCrust,InstantPizzaCrust,TomatoPlantsPLUcodesPomegranate-BerrySunTeaPomegranate-Mint-CucumberFizzPortobelloBurgerProbioticsProcessedfoods

Q

QuesadillasQuicheQuicheCrust

Quinoa,SproutedQuinoaTabbouleh

R

RaspberryLemonadeRaspberrySauceRaspberry-LemonDreamRavioliRawfoodphilosophyRawfoodersRawFoods2.0RawmesanCheezeRecyclingRedCabbageandGrapefruitRedEnchiladaSauceRedPepperHummusRedPepperKreamRejuvelacResourcesRestaurantsReubenSandwichRice“Rice”Risotto,PineNut-Shiitake,withPeasRisottowithCherryTomatoes,BlackOlives,andJalapeñoCheeze“Roasted”BellPeppersRooibosRubberspatulaRyeFlatbread

S

Salads

AsianGreenswithLemon-TahiniDressingAvocado-PistachioPestoNoodleSaladCaesarSaladBoatswithCoconutBaconandRawmesanCheezeChineseChickenlessSaladGreenPapayaQuinoaTabboulehRedCabbageandGrapefruitSauerkraut-AvocadoSeaweedandCucumberSaladSpringGreensinCurryDressingTacoSaladTenderGreenswithPineNutsandSweetMustardDressingtravelingsaladsVietnameseCabbageSaladwithFreshMintWatercresswithCranberriesandAlmondsYinandYangSaladwithJalapeño-TahiniDressingSalsaMango-CucumberTomatoSandwichesAB&BBLTClubCinnamon-AppleOpen-FaceCoconutBaconReubenwithThousandIslandDressingGrilledCheezeandTomatoLox,Tomato,RedOnion,andCapersMockTunaSaladSaturatedfatSauce,KimchiSaucessavorysweetSauerkrautSauerkraut-AvocadoSaladSave-the-SalmonBurgerwithMangoChutneySavoryMorningCrepeswithJalapeño-CheezeSauce

SconeswithClottedKreamandJamScramblesSeasaltSeavegetablesAvocado-PistachioPestoNoodleSaladCaterpillarNoriRollimaginativenorimakingKoreanStir-FriedKelpNoodleswithVegetablesMakipartynutritioninformationPadThaiwithKelpNoodlesrollingtheperfectmakiSesameNoodlesVietnamesePhoNoodleSoupSeaweedandCucumberSaladSeedsbreakfastrecipescheezesinbreakfastrecipessoakingandsproutingstockingthepantrySeealsoFlaxseedandmealSesameNoodlesSesameoilShakesShiitakeMushroomRoll,MarinatedShoppingforfoodSieveSlicedCucumberPicklesSloppyJoeSmartMonkeyFoodsSmoothiesApricotRooibosFlurryBasicFruitSmoothieBasicGreenSmoothieBasicKreamyFruitSmoothie

Mango-Goji-LimeSmoothiePersimmonSnacksSoakingSodasSoftCornTortillaSoupsCornChowderCurriedCoconutSoupGaspachoAndaluzKreamofBroccoliwithRedBellPepperKreamMangoGazpachoMexicanLimeSoupTomYamGoongTomatoandTarragonBisqueTomatoChiliwithTacoNutMeatTortillaSoupwithJalapeño-LimeKreamWontonsinaLightSesame-SoyBrothwithPeasSourKreamSouth-of-theBorderWrapsSoysauceSoystorySoyVinegarDippingSauceSpices.SeeHerbs,spices,andflavorsSpicyKoreanCucumberSlicesSpinachSpinach,Mushroom,andThymeScrambleSpinachand“Peanut”SauceMakiSpinachQuicheSpiralizerSpirulinaSpringGreensinCurryDressingSproutedgrainsquinoawildriceSproutedOatmeal

SproutedQuinoaSproutingSteviaStickyMaple-PepperPecansStrawberriesinCoconutKefirStrawberryCrepesStrawberryCrispiesStrawberryJamStrawberryKreamPieStrawberryLiquadoStrawberryMylkStrawberryShortcakeStuffedMiniCucumberKimchiSubstitutionsSucanatSugarSunburgersSunteasSun-DriedTomatoKetchupSun-DriedTomatoesandCoconutBaconScrambleSunflowerBreadSuperCacao-CoconutEnergizerSuperChiaCerealSuperfoodsSushi“Rice”SweetenersagavesyrupinsmoothieskombuchasugarWaterKefiryacón

T

TabboulehTacoNutMeatTacoSaladTahiniTahiniZucchiniRollsTamariAlmondsTartlets,CustardTeaLatteTeasApricotRooibosFlurrykombuchaandMatchaShakesunteasTeriyakiNoodlesThaiIcedTeaThousandIslandDressingToastToastwithAvocadoandChipotleToastwithHeirloomTomatoandBasilToastwithJamandButterTomYamGoongTomatoandOliveQuesadillaswithMango-CucumberSalsaandSourKreamTomatoandTarragonBisqueTomatoChiliwithTacoNutMeat(bean-free)TomatoFlaxCrackerTomatoPizzaCrustTomatoSalsaTomatoWrapperTomatoesSun-DriedTomatoKetchupSun-DriedTomatoesandCoconutBaconScrambleTools,kitchenTortillaSoupwithJalapeño-LimeKreamTortillasTostada,CornToxins

TravelTunaSalad,MockTurbinadosugar

V

VanillamakingyourownextractvanillabeansVanillaAlmondMylkVanillaButterVanillaKreamCrepesVegetablejuicerVegetablesassnacksandaccompanimentsBasicGreenSmoothieBlendedDressinginelixirsnoodlesmadefrompickledseavegetablesstockingthefridgeSeealsoSalads;specificvegetablesVietnameseCabbageSaladwithFreshMintVietnamesePhoNoodleSoupVinegar

W

WakameWalnutBrownieCookiesWaterKefirWatercresswithCranberriesandAlmondsWatermelonCooler

WatermelonPunchWeightlossWetBurritoWheateffectofprocessedgrainsglutenintoleranceWhippedCashewKreamWhiskWhiskedDressing,BasicWigmore,AnnWildriceWildRice,SoakedWineWontonsinaLightSesame-SoyBrothwithPeasWrapper,TomatoWrapsCaesarSaladWrapCheezeEnchiladawithRancheroandMoleSauceCornTostadaGardenWrapMediterraneanWrapwithRedPepperHummusSouth-of-the-BorderWrapsTahiniZucchiniRollsTomatoandOliveQuesadillaswithMango-CucumberSalsaandSourKreamWetBurrito

Y

YacónYeastYinandYangSaladwithJalapeño-TahiniDressing

Z

ZucchiniBreadZucchininoodlesZucchiniSticks,Battered

EatWellandLiveLong

I’m grateful to live a life I love, doingwhat I enjoy, for people I care about.Everyday,Imakesuretospendtimewithmyfamilyandfriends,playwithmydog, sweat, stretch, study, eatgood food, liveeco-green,practicepatienceandkindness, and work and play hard. I meditate, contemplate, and remember tofocusonwhatIwantandtrynottothinkaboutthethingsIdon’twant,

Eat up, be blissful, and live long. Happiness is a reflection of your health.Yum!

Manyofthedesignationsusedbymanufacturersandsellerstodistinguishtheirproductsareclaimedastrademarks.WherethosedesignationsappearinthisbookandDaCapoPresswasawareofatrademark

claim,thedesignationshavebeen

Copyright©2010byAniPhyo

Allrightsreserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted,inanyformorbyanymeans,electronic,mechanical,photocopying,recording,orotherwise,

withoutthepriorwrittenpermissionofthepublisher.Forinformation,addressDaCapoPress,11CambridgeCenter,Cambridge,MA02142.

Cataloging-in-PublicationdataforthisbookisavailablefromtheLibraryofCongress.

FirstDaCapoPressedition2010eISBN:978-0-73821406-1

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