dian bt sr - rawroserawrose.com/rawrosecookbook.pdf · 2017-10-28 · - amazing avocados ... -...

CanadianBestseller

By Rose Vasile

Copyright © 2013 by Rose Vasile. All rights reserved.

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, or otherwise, without the express written prior permission of the author, except for the inclusion of brief quotations in a review.

Published by:Rose Vasile432A Panorama CrescentCourtenay, B.C. V9N 6V2Canada

First Edition, December 2006Second Edition, April 2007Third Edition, May 2008Fourth Edition, June 2010Fifth Edition, January 2012 • Edition 5.2, September 2013Each edition incorporates new or revised recipes, and updated information. Thanks for your suggestions.

www.rawrose.com

Cover photograph by Van’s Portraits

Additional photographs by Blanka Dolnicek, Jessica Stirling, Deborah Tobin and Rose Vasile

Cover and interior design by Key Graphics Limited

Printed and Bound in Canada by Creekside Print Solutions

Note for Librarians: A cataloguing record for this book is available from Library and Archives Canada at www.collectionscanada.ca/amicus/index-e.htmlISBN -10: 0-9782378-0-3; ISBN-13: 978-0-9782378-0-6

Disclaimer: The information contained in this book is not intended as medical advice. The author and/or distributors will not assume responsibility for any adverse consequences resulting from adopting the lifestyle described herein.

DEDICATION

This book is dedicated to my mother, Anne Gruntorad, who passed away August 27, 2006. Mom always encouraged me and gave me her unconditional love. I know she would be very proud that I’ve completed this book. She will be in my heart forever.

I Love You Mom. xoxoxo

DEDICATION

4 • U N C O O K I N G W I T H R A W R O S E

ACKNOWLEDGEMENTSWriting this book has made me realize how fortunate I am. Many wonderful people have given freely of their time to edit the book, provide advice, lots of encouragement and share my excitement. Thanks and lots of hugs to everyone!

I want to acknowledge some special contributions:

My daughter Lisa for being a sounding board for my ideas, for reassuring me when I wondered what I was doing writing a book, and for giving me wonderful hugs and back rubs.

My son Paul for his suggestions and encouragement.

Friends who edited my book, giving me great feedback and comments: Ray Bacon, Rachel Cunnington, Kristi Inman, Bruce Melville, Pat Newson, Jody Trigg and Dale Marie Young. Special thanks to Pat Newson, who put a lot of energy into providing excellent feedback, after she thoroughly researched the subjects.

Victoria Boutenko for editing my manuscript and writing a wonderful Foreword, for teaching me how to prepare tasty foods, for being my inspiration and a special friend on my raw journey.

Janette Murray-Wakelin and Alan Murray, previous owners of ZenZero-The Secret of Health, for their support and for giving me the opportunity to encourage people to live healthier lifestyles.

Aurel Vasile for his help and patience teaching me how to use a digital camera.

Stephen Cochrane and Ray Kent for freely sharing their wisdom about raw foods and fasting.

Linda Magnuson for her suggestions about book publishing and for her encouragement.

ACKNOWLEDGEMENTS

T A B L E O F C O N T E N T S • 5

TABLE OF CONTENTS PAGEDEDICATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

ACKNOWLEDGEMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

TABLE OF CONTENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

FOREWORD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

EDITORS’ COMMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Chapter 1 - INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13- My Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13- Your Story? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18- About Raw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Chapter 2 – LET’S GET STARTED! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

- Making Raw Work for You . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22- The Five Tastes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27- Menu Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28- RawRose’s Menu Planner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29- Is It Raw? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30- More Raw Nit-Picking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34- Your Raw Kitchen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35- Food Combining . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40- Raw Baby Food . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40- Sprouting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41- Dehydrating Info . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42- Foods For International Flavours . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44

PICTURES OF SCRUMPTIOUS RAW FOODS . . . . . . . . . . . . . . . . 45-54

Chapter 3 – BEVERAGES & OTHER BREAKFAST ITEMS 55- Avocado & Mango . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55- Buckwheat Walnut Scones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56- Chia (Chia Pudding & Chia Fresca) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

TABLE OF CONTENTS


- Fruit Kabobs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58- Granola: Apple Buckwheat Granola & Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . 59- Nut Mylks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61- Rejuvelac . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62- Smoothies: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 - Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 - Orange Banana Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 - Peach Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 - Strawberry Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69- Tea - Hint of Mint (Sun Tea) & Ginger Tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70- Watermelon Quencher & Watermelon Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71

Chapter 4 – SOUPS, SALAD DRESSINGS, SAUCES & DIPS 72- Ingredient Suggestions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72- Creating a Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73- Soup Toppings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73- Creating a Salad Dressing or Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74- Foods for Dipping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74- Barbeque Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75- Beet Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76- Better Than Mayo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77- Celery Cumin Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78- Chili Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79- Creamy Sesame Dressing/Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80- Fiesta Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81- Garden Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82- Lemon Ginger Sauce/Dressing/Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83- Marinara Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84- Pesto Sauce/Dressing/Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85- Super Carrot Soup & Super Carrot Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86- Sweet & Sour Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88- Thai Carrot Coconut Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89- Vancouver Island Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90


Chapter 5 – APPETIZERS, CRACKERS, SALADS, ENTREES 91

- Amazing Avocados . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91- Asparagus & Red Pepper Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92- Brazil Nut Topping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93- Caesar Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94- Cannelloni . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95- Can’t Beet That Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96- Carrot Quinoa Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97- Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98- Chili Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99- Coleslaw & Coleslaw Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100- Creamy Dill Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101- Cucumber Dill Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102- Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103- Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104- Guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106- Hummus/Falafels/RawWraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107- Jicama - Spicy Fries & Not Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109- Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110- Lasagna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111- Marinated Mushrooms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112- Neatballs & Neatloaf . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113- Nori Rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114- Nori Snacks – Curry / Italian / Savoury . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115- Not Dairy: - Almond Cheese . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117 - Cashew Cream Cheese, Sweet Crème Fraiche . . . . . . . . . 118 - Sour Cream, Herb Cheese / Cheese Sauce . . . . . . . . . . . . . . 119- Not Egg Salad & Not Egg Dip/Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120- Oriental Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121- Pesto on Kelp Noodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 122- Pickled Ginger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123- Pizza Crust/Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124- Pizzas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125- Pizza Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126- Rainbow Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127- Red Pepper Boats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128- Salad Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129


- Salsa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131- Sassy Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132- Savoury Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133- Seasoned Nuts & Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 134- Seedy Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 135- Spaghetti / Pasta / Noodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136- Stuffed Mushrooms. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137- Sunburgers for your RawBQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138- Tabouleh Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139- Tahini Turmeric on Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140- Tomato on Walnut Cilantro Crust . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141- Tomato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142- Tortilla Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143- Tortillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144- Tzatziki . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145- Veggie Bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146- Veggie Kabobs (BBQ & Lemon Ginger) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147- Veggie Pate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148- Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150

Chapter 6 – DESSERTS & SWEET TREATS . . . . . . . . . . . . . . . . . . . . . . . . . . . 151- Creating a Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151- Apple Carrot Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152- Apple Pie & Apple Cobbler. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153- Banana Carob Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155- Banana Lemon Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156- Blueberry Surprise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157- Cacao Fondue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 158- Carrot Cake & Carrot Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 159- Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160- Chia Vanilla Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161- Chocolate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162- Chocolate Brownies & Fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163- Chocolate Cream Pie, Pudding & Fudgesicles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164- Coconut Bonbons & Lemon Coconut Bonbons . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 165- Coulis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 166- Dating An Avocado . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167- Dehydrated Bananas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168


- Energy Balls: - Creating Energy Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169 - Cinnamon Energy Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169 - Gingerbread Balls & Gingerbread Cookies . . . . . . . . . . . . . . . 170 - Goji Coconut Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 171 - Lemon Poppy Seed Energy Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172- Fruit Crumble (Berry or Peach) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173- Fruit Rollups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174- Ice Crème . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175- Jams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 176- Mango Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177- Mini Pecan Pies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178- Orange Sesame Chewies & Lemon Poppy Seed Chewies. . . . . . . . . . . . . . . . . . 179- Pineapple Coconut Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 180- Poppy Seed Squares . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 181- Pumpkin Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182- Snowflake Chocolate Bananas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 184- Truffles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185

Chapter 7 – HEALTHY LIFESTYLE MORSELS . . . . . . . . . . . . . . . . . . . . . 186- Breathing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 186- Fasting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 186- Kegel Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187- Less Cluttered Lives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 188- Lymphatics & Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 189 - Nourishing Your Skin & Hair . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 190- RawRose’s Facial . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 192- Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193- Sunshine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193- What Makes Your Heart Sing? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193

APPENDIX- Wellness Assessment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 194- Diary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 197- Creating Cooked Flavours, Textures & Appearances . . . . . . . . . . . . . . . . . . . . . . 198- Gelling, Binders & Thickeners in Raw Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 199- Ripening Fruit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200- It’s a Wrap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 201

ALPHABETIC LIST OF RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 202

1 0 • U N C O O K I N G W I T H R A W R O S E

FOREWORD Rose Vasile’s book is a gift to all of us. It is a practical and easy-to-follow guide for making a wide variety of delicious raw foods. I am privileged to know Rose personally. When Rose came to one of my classes about six years ago, I instantly spotted her shy, smiley face and her keen interest in anything about raw foods. Since then, we have become good friends.

To me, Rose is one of the best organized and most hardworking individuals on the planet. Hence, we are fortunate to have her recipe book with extremely accurate, pre-measured, and pre-tested instructions that guarantee a scrumptious taste.

With the author’s simple, down-to-earth explanations, this book is especially helpful for beginners to raw food. At the same time, the abundance of recipes will easily attract longtime raw fooders.

Rose’s sincere style, combined with her personal story, makes the reading engaging. The book’s appendix contains a helpful wellness assessment based on the author’s personal “raw” journey. I envision the dining experiences of many families will be illuminated, in many ways, by the use of Rose’s wonderful book.

Victoria Boutenko November 2006 Author of

Green for Life,12 Steps to Raw Foods

and Raw Family

FOREWORD

EDITORS’ COMMENTSIt is no surprise that Rose’s book is in its 7th printing and is a Canadian bestseller - it is still one of the best raw food prep books available. The recipes are easy and yet each is superb in its presentation and, most importantly, in the eating. Those are essential components, but for me one of the most remarkable features of this book is how each recipe is pretty well fool-proof. Rose answers ANY question you might have as you go along. When I am looking for a recipe and don’t have time to try it first, I go to Rose’s book. I know it will be easy and will evoke rave reviews.

Pat Newson(Revised 2013)

Having been a raw fooder for two years, I found Uncooking With RawRose to be truly inspirational and informative. It is presented in a simplistic and useful fashion that makes the transition to raw foods easy for anyone. Rose’s recipes are delicious and easy to integrate into any lifestyle. Enjoy the uncooking and the good health that will follow.

Rachel Cunnington

As a budding raw foodist, with infrequent uncooking experience, I was compelled to read Rose’s book. I’m delighted by it. It’s a liberating cornucopia of informative, yet simple recipes. I’ll keep a copy in my kitchen for years to come. Thank you Rose!

Ray Bacon

Rose’s book is very informative, well written, and laid out. I can’t wait to make some of the recipes. There is something for everyone. I never knew that there is such a wide variety of foods you can make. I would suggest this book to everyone. It’s fun to read, interesting, and has a lot of stuff everybody should know. ROSE ROCKS!!!

Kristi Inman

E D I T o R S ’ C o M M E N T S • 1 1

EDITORS’ COMMENTS

Rose’s story is very inspiring; recipes and methods are very clear and mouth-watering. Uncooking With RawRose has provided me with the knowledge to go into the “raw” world full of confidence. The colourful photos of raw foods will inspire me even more!

Jody Trigg

Thank you Rose for your commitment to raw foods. You have inspired me to eat more raw plant foods and I look forward to trying your raw recipes. You convinced me that raw foods are the best thing for my physical and mental health. Raw is law! Many happy meals to you in the future.

Bruce Melville, Fellow Raw Foodist

When I first went “100% raw” in 2004, I took Rose’s “Uncooking Classes”. The tips and recipes I learned (all of which are now in this book) were invaluable to me. Her recipes made going raw extremely easy. Today her recipes continue to inspire my commitment to a raw diet and are always a favourite at any potluck!!

Dale Marie Young, Raw Lifestyle Coach


C H A P T E R O N E - I N T R O D U C T I O N • 1 3

CHAPTER 1 - INTRODUCTIONCongratulations! You’re one of the fortunate people who’ve heard about the benefits of raw foods and are interested in getting on the road to vibrant health! This book was written to make it easier for you to add more raw vegan foods to your diet. My goal is to provide you with simple, tasty recipes that are truly raw and to give you information that will make your transition smoother.

Years from now, I don’t want you to look back and ask:

WAS RAW FOOD THE ANSWER TO MY DISEASE (ALLERGIES, ARTHRITIS, CANCER, CELIAC, CHRONIC FATIGUE, DIABETES, HIGH BLOOD PRESSURE, HIGH CHOLESTEROL, IRRITABLE BOWEL SYNDROME, M.S., OBESITY, PARKINSON’S, ETC.....) BUT I DIDN’T GIVE IT A TRY?

MY STORY

I was born in Kitchener, ontario, Canada on october 13, 1951. As far back as I can remember, I’ve had a problem with my weight. Throughout my childhood, I was about fifteen pounds overweight. Compared to the obesity of a lot of children today, fifteen pounds may not sound like a huge amount, but it was enough to make me self-conscious at a time when most children were fit. Mom was a great cook. We enjoyed a lot of breaded meats, cabbage rolls and cold deli meats. Vegetables were usually cooked with a cream sauce, or even breaded, although I also remember tasty salads. Grandma was a fantastic baker, making mouth-watering strudels, tortes and cookies. No one ever had to tell me about the starving children in Africa to convince me to finish a meal. In fact, sometimes I complained because I didn’t get as much food as my Dad! When I was about eight years old, Mom took me to the doctor to put me on a diet. I don’t recall losing much weight.

CHAPTER 1 - INTRODUCTION


As a child, I was usually severely constipated. I can’t imagine it now, but it was quite normal for me to go for a week or even two weeks without having a bowel movement! I was often given a laxative to help move things along.

When I was twelve, smoking (cigarettes) was the “cool” thing to do when parents weren’t around. By the time I was fifteen, I was smoking almost a pack a day. As an adult, I tried quitting many times: on my own, with a friend, on a bet, New Year’s resolutions, using the nicotine patch, and taking various smoke-ending courses. Each time I quit, I replaced cigarettes with food. Trying to quit always made me feel like a failure, so finally I stopped quitting.

In my adult years I gained and lost weight many times--taking diet pills, using diet products and attending weight loss programs, However, by the time I was 41, my weight was approaching 200 pounds. At that point a friend gave me Fit For Life by Harvey & Marilyn Diamond. This book talked about how you could increase your energy by eating only fresh fruits and juices in the morning. Eating fruit in the morning really helped me. I had so much energy! I didn’t feel brain dead around mid-morning and my elimination became regular and easier. The book talked about Natural Hygiene, which is mainly about eating raw vegan foods. Natural Hygiene sounded too far out for me to accept, although it planted seeds for the future.

My children, Lisa and Paul, were vegetarians when they were young teenagers. They even tried eating a raw vegan diet for a short while. I was relieved when they stopped eating only raw foods because I incorrectly worried they wouldn’t get all the nutrients their growing bodies needed. They often talked about animal rights and gave me the book Diet For A New America by John Robbins. The book describes the inhumane and unhealthy conditions factory-farmed animals are subjected to. Breaded veal had been a favourite food in our family, so I was especially moved reading how veal calves are raised. At age 45 I became a vegetarian. People think of vegetarians as slim, but I found lots of sugary and fried


foods to enjoy. Becoming vegetarian didn’t produce any improvement in the food allergies I had started to acquire when I was 26. In fact, the list of foods I was allergic to grew. Around that time I stopped colouring my hair because of the toxins in hair colouring products.

At age 48 I was ready to quit smoking for the last time. I was feeling tightness in my chest and had trouble taking deep breaths. Also, there was more information in the media regarding how the tobacco industry had known about health concerns of smoking for a long time, yet still promoted smoking. This motivated me to quit. I strongly associated drinking coffee and pop with smoking, so I stopped drinking them. I began walking to replace the smoking habit. I was successful in quitting smoking and drinking caffeine, but within a few weeks my body had very little energy because it wasn’t getting the chemicals it was used to. Dr. Ellie Fuke, a Naturopathic Physician, put me on a detoxification diet which included eliminating wheat and sugar. On that diet, my body was able to regain energy within a month. Ellie also advised me that bras, especially tight ones with underwire support, impede the necessary flow of lymph and might contribute to breast cancer. I began wearing camisoles instead of bras. (In 2011 I started to wear a bra occasionally. I found there are relatively comfortable bras without underwires.)

Along with improvements in my health from the changes I had made, my confidence improved. Each time I accomplished something I thought I couldn’t do, fears became easier to overcome! It gave me the courage to move from Kitchener, Ontario, where I had lived all my life, to Vancouver, British Columbia. Also, I stopped wearing makeup in order to be more real, and due to concerns about the safety of most cosmetics.

When I was 49, my daughter, Lisa was again an example for me. She ate only raw foods for four months and lost weight. I was very interested and in January 2001 began attending raw potlucks and took some raw food preparation classes. As I increased my consumption of raw foods,


I found that, besides easily losing over fifty pounds, eating raw foods provided these benefits for me:- more energy- improved mental clarity and concentration- allergies disappeared (23 years of food allergies)- improved complexion (good colour, smoother texture)- eyes looked younger and more vibrant--not puffy with dark circles - improved gums (previously I had gum disease and my front teeth had been shifting)- improved elimination and reduction in hemorrhoids- fewer mood swings- no heartburn and indigestion- my hunger was satisfied and intense food cravings disappeared- mosquitoes stopped biting- didn’t need deodorant anymore- chronic joint stiffness of my right ankle disappeared- needed less sleep, so I had more free time

In 2001 I met Victoria Boutenko and her wonderful family. Nineteen years ago, the Boutenkos changed to 100% raw foods in order to eliminate their son’s juvenile diabetes. As a result, Victoria’s husband’s arthritis and thyroid problems, and their daughter’s chronic asthma went away. Victoria’s heart arrhythmia disappeared, along with over 100 pounds of excess weight. Besides reading her excellent books about raw foods (see www.rawfamily.com), I’ve heard Victoria speak many times and her sincere, enlightened presentations continue to inspire me. I graduated from the Raw Family’s ‘Raw Living Foods Chef’ course offered in 2002 in Ashland, Oregon.

For 31 years I was an underwriter of group life and health insurance. A major focus of health insurance is paying drug claims. After eating raw foods for two years, I was convinced that drugs weren’t the answer to most of our health problems. They only relieve the symptoms, but don’t correct the problem. In fact, the side effects of drugs often make people sicker. Rather than working in an industry concerned with


paying for drugs, I decided to put my energy into inspiring people to heal with raw foods. At Victoria Boutenko’s suggestion, I quit my job as underwriting manager and went to Creative Health Institute (CHI) in Michigan, USA to learn all I could about raw foods. CHI runs two week cleansing programs based on Dr. Ann Wigmore’s teachings, emphasizing eating raw foods and wheatgrass juice. I became the Director of CHI, which was a great learning experience.

Ten years ago I moved to lovely Courtenay on Vancouver Island, British Columbia. Here, an ever-increasing number of people are turning to raw foods as the answer to their health challenges. For two and a half years I had fun working at ZenZero - the Secret of Health. I assisted many wonderful people in ZenZero’s vegan restaurant, which provides raw foods, and in their store which sold products for a healthy raw lifestyle. I was coordinator of ZenZero Centre for Optimum Health, which provided holistic health education.

In 2009 I graduated from Living Light Culinary Arts Institute, Fort Bragg, California, where I received certification as a Raw Culinary Arts Chef and Instructor. Later that year, almost three years after it was published, Uncooking With RawRose – Your Guide to Raw Foods, became a Canadian Bestseller! In 2011 I returned to Living Light International where I became a Certified Raw Food Nutrition Educator.

Now, I travel to various communities where I teach raw food classes, provide talks, give raw food demonstrations and meet lots of interesting people. I’m delighted that retreats I started five years ago have evolved into my popular RawRose Culinary Arts Program. Hands-on training at the Basics and Raw Chef Certification courses has made it easier for people to make raw foods part of their life. In case you haven’t guessed, I really enjoy my work

This book was written to share some of the knowledge I’ve acquired in twelve years of eating mainly raw foods, and hopefully to inspire you to be the best you can be!


YOUR STORY?Following is an inspiring Health Survey created by Frederic Patenaude (see www.fredericpatenaude.com for great raw information) which shows the most common benefits people experience when they eat raw foods. See how many of these statements are part of your story:

- You have amazing energy. You wake up in the morning ready to go, and you rarely feel ups and downs in your energy during the day.

- Your skin looks great. People often comment how clear your skin is.

- You’re at your ideal weight. Your friends admire you and ask you what kind of diet you follow.

- You don’t feel deprived when eating. You can eat as much as you want and not gain weight.

- You fall asleep easily. You rarely suffer from insomnia. Your sleep is deep and sound.

- You have regular bowel movements and rarely experience constipation or indigestion.

- You look younger than most people your age.

- You have greater than average fitness even when you don’t exercise regularly.

- Your eyes are clear and bright. People often comment on how bright your eyes are.

- You feel happy for no reason. You don’t need coffee to stimulate you or alcohol to make you laugh. You are never depressed.

- You can easily focus and concentrate for long hours without feeling tired.

- You are in touch with your intuition. You “instinctively” know when something is good for you.


ABOUT RAW

As the health of many North Americans declines, people are searching for solutions. A growing number are finding that eating raw foods can have dramatic results. I know it sounds almost too simple, but YOU’LL SEE A NOTICEABLE IMPROVEMENT IN YOUR VITALITY JUST BY EATING MAINLY RAW VEGAN FOODS.

‘Raw food’ normally refers to vegan food that hasn’t been heated above 105 degrees Fahrenheit (40.6 Celsius). It’s food that contains the nutrients and enzymes our body needs to thrive. Raw food consists of fruits, leafy greens and other vegetables, nuts, seeds, grains and some fermented foods, including red wine. Vegan is food free of all animal products (meat, fish, eggs, dairy, honey and gelatin).

People who eat raw foods as 75% or more of their diet are often referred to as ‘raw fooders’, or as eating ‘high raw’. There are different beliefs about what the ideal diet looks like. No one knows what the “perfect” diet is, and it may be somewhat different for everyone. Listen to the “experts”, then decide what resonates with you. In her book Green for Life, Victoria Boutenko suggests that raw fooders increase leafy greens and reduce fats. I try to eat a raw food diet of approximately 55% fruits, 30% leafy greens and other vegetables, and 15% fats (based on percentage of calories). - Fruits are cleansing, energizing and the best source of carbohydrates,

vitamins and water. They provide calories needed to sustain us.- Greens and other vegetables are high in proteins, minerals,

vitamins and fiber, help stabilize blood sugar, and are extremely low in calories.

- Fats lubricate the body, slow sugar absorption, and are very high in calories.

Eating raw food helps our body detoxify, then rebuild using the materials we need. There’s truth to the expression “You are what you eat”.

Raw foods are beneficial not only because of the nutrients they provide, but also because of what they avoid. They don’t have preservatives, MSG, or artificial colouring. Harmful substances are created when food is fried, grilled, or roasted. Raw foods are especially valuable for celiacs (gluten free food = no wheat, kamut, spelt, barley, rye or oats), people who are lactose intolerant, and for diabetics.


It’s best to limit the amount of nuts, seeds and oils we eat. Our ancestors had to manually crack nuts. As a result, they didn’t eat many at a time, compared with the way we grab a handful to munch on. Seeds have less fat than nuts, so are the preferred choice. Eating too much fat can result in brain fog, sugar imbalances, candida and reduced energy.

one of the first questions people usually ask about eating raw foods is “Where do you get your protein?” Consider a cow. It grows very large eating greens. The cow takes amino acids from greens and joins them into the protein molecules it needs. When we eat meat, our body needs to break down the meat’s protein molecules into simple amino acids, then reformat them into the protein our body needs. This is a lot of work for our digestive system. Why not cut out the middleman and eat greens rather than meat? We can obtain adequate protein by eating greens. Our bodies will thank us, as well as the animals. When I eat green, leafy vegetables, I feel vibrant.

our body’s ideal alkaline to acid ratio is about 75% alkaline and 25% acid. When too many acid-forming foods are eaten, our body needs to buffer the acid in our blood. One way it neutralizes the acid to maintain our alkaline level is to pull calcium from our bones and teeth. Also, an acidic body is oxygen depleted, which makes it a breeding ground for disease. The chlorophyll in green leafy vegetables is liquid oxygen. Here is a rough breakdown of foods:

ACID FORMING FOODS: ALKALINE FORMING FOODS:- meat, including fish & poultry - raw vegetables, especially - eggs & pasteurized dairy green leafy vegetables- grains - ripe raw fruit- spices - soaked & sprouted nuts & seeds - cooked food - alcohol, coffee, sugar- unsoaked nuts & seeds, except almonds

On a raw food diet we don’t need to drink much water because fruits and vegetables contain lots of pure water. We need more water if we’re eating dehydrated foods, salty foods or doing lots of exercise. Drinking water with a raw meal dilutes digestive enzymes. I find I need to drink more liquids if I eat chia or flax seeds because they absorb a lot of water.


Sometimes people are cold during their first winter eating raw foods and find the following helpful:

- Drink warm herbal tea, or warm water with lemon juice.- Serve food at room temperature, body temperature, or higher,

instead of eating it directly from the fridge.- Use warming spices/foods such as cayenne, chili powder, cinnamon,

curry, garlic, ginger, mustard and wasabi.- Exercise.- Wear extra layers of clothes.- Have warm baths.

I believe that taking supplements may put our body out of balance. Eating an assortment of foods provides nutrients we require. The exception to this is B12. Some foods previously thought to contain B12 are unreliable sources (e.g. fermented foods, plants, probiotics, seaweeds, spirulina). Therefore, B12 supplements are recommended by Drs. Rick & Karin Dina (www.rawfooddoctors.com) and Dr. Gabriel Cousens (www.treeoflife.nu). Methylcobalamin, taken sublingually, is the preferred type of B12.

People going on a raw food diet usually lose weight because raw foods are nutritionally dense, yet low in calories. Our body doesn’t need to work hard to digest foods, so we have more energy. Gradually toxins and fats stored in our cells are cleaned out. Our body rebuilds cells using healthy materials from raw foods. As a result, our body naturally finds its ideal weight – people who are overweight lose weight; whereas those who are too slim gain weight. People wishing to gain weight may benefit from adding more sweet fruits (e.g. bananas, mangos, pineapple) to their green smoothie and doing weight-bearing exercise.

Any change requires a period of adjustment; therefore, most people make a gradual move to eating raw foods. Many will never move to a totally raw diet. As you eat more raw foods, you’ll enjoy improved health and will probably want to eat fewer cooked foods.


CHAPTER 2 - LET’S GET STARTED!When I adventured into raw foods twelve years ago, I was anxious to get started, but confused about how to do it properly. I knew I wouldn’t be using my stove, but wondered if I should buy a food processor (yes), a better blender (would be ideal) and a juicer (not necessary). Each answer seemed to lead to another question. My goal is to give you information to make your raw journey easier. Now let’s get started!

MAKING RAW WORK FOR YOU!When you were born you didn’t know how to prepare cooked foods—you had to learn. Preparing raw foods is easier than preparing cooked foods, but initially there’s a period of adjustment as you learn some of the basics. After a while you’ll be changing recipes to suit your preferences and inventing your own recipes.

Start by making a list of foods and recipes you eat that are raw, or ones that need minor changes to be raw (e.g. fruits, fruit salads, fresh juices, sprouts, salads, guacamole, salsa, veggies for dips).

I suggest you learn at least 5 recipes you enjoy and can easily prepare. Here are some of my favourites that don’t require a dehydrator:

- Amazing Avocados (page 91)- Banana Lemon Pie (page 156)- Better Than Mayo (page 77)- Brazil Nut Topping (page 93)- Coconut Bonbons (page 165)- Curry (page 103)- Enchilada Filling (page 104)- Green Smoothie (page 66)- Hummus (page 107)- Not Egg Salad & Not Egg Dip/Dressing (page 120)- Sassy Spread (page 132)- Super Carrot Soup (page 86)- Spaghetti/Pasta/Noodles (page 136) with Marinara Sauce (page 84) - Tahini Turmeric on Greens (page 140)- Truffles (page 185)- Tzatziki (page 145)

CHAPTER 2 - LET’S GET STARTED!

C H A P T E R T W O - L E T ’ S G E T S T A R T E D ! • 2 3

At first people usually prepare raw food recipes that remind them of cooked foods. They want foods with lots of flavour from spices, salt and natural sweeteners. Also they use a lot of oil and fats to get that satisfied feeling. After a while they simplify their eating and listen to what their body is asking for.

Most of us don’t eat enough greens. An easy and tasty way to include more raw foods in your diet is to make Green Smoothies. In your blender, combine about 60% fruits and water, with 40% leafy greens. With all the fruit, the Smoothie won’t taste “green”. Vary the types of fruits and greens you use so that your body gets the nutrients it needs. See Chapter 3 for more Smoothie ideas. Having a blended drink is a quick easy way to get energy because your body doesn’t need to work hard to digest the food.

Forget about the foods you normally eat for breakfast, lunch or supper. You can have Smoothies for breakfast, or any time of the day. Contrary to advertising, you don’t need to count calories and you don’t need to have three meals a day. Just listen to the messages your body sends you, which will vary based on your level of activity from day to day. If you’re hungry, eat. If you’re not hungry, don’t eat. Try not to eat at least two to three hours before going to sleep, otherwise it may be harder to fall asleep and your sleep won’t be as deep.

I always eat fruit in the morning, whether it’s in a Green Smoothie or just eating the fruit whole. It gives me so much energy, that I’m not attracted to other foods. In the first year of eating raw I felt best when I ate lunch around 1:30. Then I didn’t feel like eating a big meal in the evening. Lunch was a salad, veggies and dip, Veggie Pate rolled in greens, Guacamole, or Hummus, with crackers and olives. For supper I often had soup or Nori Rolls and/or a treat (e.g. nuts, cookies, Truffles, or Ice Crème). One avocado per day was in my soup or salad.

Now I usually eat simpler. For breakfast/lunch I have about four cups of Green Smoothie or fruits. Supper is generally a Salad (see Salad Ideas), with a treat later (e.g. kale chips, pudding or Ice Crème). Once or twice a week I prepare a raw entrée other than a simple salad (e.g. Not Egg Salad or Enchilada Filling). Sometimes I have steamed vegetables, or cooked quinoa with Tzatziki, or a sauce.


One month when I was testing and eating a lot of raw dehydrated recipes, I noticed I didn’t feel as vibrant because my elimination had slowed down. This reinforced the importance of eating mainly luscious foods that don’t have most of their moisture removed by dehydration.

To make tasty raw foods, familiarize yourself with the Five Tastes (see description in this chapter). Stop using processed salt in your diet. Instead, use natural sea salts and sea vegetables. Dr. Neil Barnard, author of Turn Off The Fat Genes, says it takes about three weeks to change your taste genes, which I’ve found to be true.

Once you’re feeling more comfortable with raw foods, consider making a two or three month commitment to eating a high raw diet to see what difference it makes to your health. Unless you have a serious illness that needs to be dealt with very quickly, in the first months eat based on “Is it raw?” Don’t worry about counting calories, proper food combining, the amount of fats you’re eating, or even the amount of food. After a while your body will let you know what it needs.

I truly believe that for most people, eating 100% raw is the ideal diet for optimum health. Victoria Boutenko suggests, and I agree, that a 100% raw diet is easier for compulsive eaters than 70%, 80% or 90% raw. We can eat lots of fruit and vegetables, which are full of nutrition, yet relatively low in calories.

Be aware of the messages you’re sending yourself. If you’re like me, you constantly have a conversation going on in your head. Make sure you’re not beating yourself up. When you tell yourself you can’t do something, there’s a good chance you won’t be able to do it.

Jim Carey (www.chidiet.com) has some good advice. He says “Eating outside of the program isn’t cheating or failing. You’re just making poorer choices about how you eat, you’re dealing with addictions to your old comfort foods, and you’ve simply been eating outside of the program. Remember this is a lifestyle choice, not a religion.”

Each time we accomplish something new, or get over old fears, we build confidence. As a result, the next time we’re faced with change it will be easier, and even fun to work through.


After you’ve been on a raw food diet for a while, try not to overeat. Although overeating raw foods usually doesn’t cause weight gain, your body won’t be as healthy as possible. Tune into your sense of taste— when food doesn’t taste as good, your body has had enough to eat.

Eat a wide variety of foods, food that’s in season and, ideally, foods that are locally grown. Try to eat organic food as much as possible. For an extra boost of nutrients, enjoy a fresh juice (e.g. carrots, beet, apple, lemon, ginger, celery, leafy greens such as parsley, kale or edible weeds).

Never leave home without nibbles such as seeds, fresh or dried fruit, even if you only expect to be gone a short while. Your errand might take longer than anticipated, or you might get hunger pangs when you pass a restaurant you used to enjoy.

People often have some detox symptoms when they go 100% raw. I don’t remember having any, but I was so excited losing weight and enjoying other benefits, that I may have just ignored symptoms. Also I started with about 90% raw for the first year, moving to 100%. our body may be detoxing due to drugs we’ve taken, chemicals in our skin care products, pesticides in the food we ate, auto-intoxification from being constipated, or from what we’ve breathed. I’m not a medical practitioner; however, to slow detox symptoms people often add some healthy cooked foods to their diet (e.g. steamed broccoli, steamed cauliflower, cooked quinoa, brown rice, soup). Getting lots of sleep is important because it helps healing and you have more willpower to resist old habits. Drinking extra water helps flush out toxins. A glass of water when you wake up aids elimination.

Herbert M. Shelton supported the concept of the Law of Vital Accommodation. This Law asserts that, in order to survive, our body gradually adjusts to toxic substances it can’t eliminate. It insulates itself with mucous, or stores the toxins in our cells. As time passes, our body reacts to the stored toxins and we get cancer, or other diseases. After being on raw foods for a while, a lot of toxins have been cleansed from our body and we’ve reduced our tolerance for toxins. Therefore a 100% raw fooder may have a strong reaction to cooked foods, or toxins.


When I had been eating 100% raw foods for almost a year and a half, I drank a glass of Nut Mylk that contained maple syrup. A number of people had just prepared and drank it. I wasn’t aware it contained maple syrup, which isn’t raw. My body knew almost instantly. Within five minutes of drinking the Nut Mylk, I didn’t know which end of me it wanted to come out of first! My reaction lasted less than an hour, but was strong enough to expel all traces of the maple syrup.

As you start enjoying the benefits of raw foods, you’ll probably want to convince your family and friends that the raw food diet is the way to go. Tell them what you’re doing, but be careful not to push it on them. Unfortunately, in our eagerness to share this information with those we care about, we often turn them against raw foods. The foods we choose to eat are usually based on long established habits that give us comfort. Watch that you don’t put down their food choices—not only in words, but in the expression on your face when they are eating something you know isn’t good for them. Live by example. Offer them some of your Green Smoothie or a dessert. After a while they’ll notice improvements in your health and may become interested in trying raw foods.

When I started eating mainly raw foods, I made a list of the health benefits (physical and emotional) I hoped to enjoy. I put it on the fridge as encouragement for me to make the right food choices. I found I had to add to the list because there were benefits I hadn’t expected. one of the welcome surprises was the healing of chronic joint stiffness in my ankle which I had since adolescence. Review your list from time to time because as our health improves we tend to forget how we felt before we started eating raw foods. You’ll be more motivated to continue.

A Wellness Assessment and a Diary page are in the Appendix. I encourage you to complete the Wellness Assessment and use the Diary when you start eating raw, or even before you start. Seeing the results will encourage you and make you more aware of potential improvements to your health. The Diary can help you see how sleep, diet and physical activity are affecting you.

Some foods in the ingredients list of my recipes are underlined. The underline means that ingredient is the last one to add in that step of preparing the recipe. It corresponds with the preparation instructions below, and is a reminder not to add all ingredients at once.


THE FIVE TASTES

You can make delicious raw food if you have all 5 of these tastes in your recipes. Here are some examples:

SWEET SOUR SALTY SPICY BITTERbanana lemon sea salt cayenne leafy greensdates lime celery hot pepper lemon zestapples apple cider dulse garlic herbsmangos vinegar kelp onion spices raisins orange nori ginger parsleyred pepper grapefruit arame radish arugalacarrots rhubarb horseradish celery topsbeets sorrel wasabi dandeliontomato tomato cinnamon

The ratios will change with each dish. The key to creating great raw recipes is to include and balance the 5 tastes.

Use SALTY and BITTER carefully so they are not overpowering.

When you are done preparing a dish, be sure to taste it, asking yourself whether it needs more of any of the tastes. Some tips for adjusting tastes:

- BITTER brings out SWEET.

- If too BITTER, add SOUR.

- If too SOUR, add SWEET.

- If too SWEET or SPICY, add FAT

- If too SALTY, add ingredients which are not salty.


MENU PLANNING

Raw food preparation is easy, but it may take time for ‘uncooking’ to be natural for you. Remember, you weren’t born knowing how to cook. You had years to learn. Raw food preparation is just another way to prepare food. Eventually you’ll find ‘uncooking’ easier than cooking. Cleanup is easier too because you don’t need to scrub baked-on food.

At first, it’s helpful to use a weekly menu planner, or just use one for special events. You may want to soak seeds for a recipe which also needs to be dehydrated. By planning in advance, your selection of recipes won’t be limited to ones which have no extra preparation time.

A Menu Planner is on the next page. You are welcome to make copies of it. Here’s how to use the Menu Planner using the Nut Mylk recipe as an example. To have Nut Mylk for breakfast on Tuesday, you need to start soaking almonds Monday night.

- In the boxes beside “Breakfast, Lunch and Supper”, write the name of the recipes you’ll make under the day of the week you’ll serve them. (e.g. Write “Nut Mylk” under Tuesday, in the row beside Breakfast.)

- If a recipe needs extra prep time (to dehydrate, set, marinate, soak, ripen, or sprout), put a number beside the name of the recipe, write that number in the “Extra Prep Required” box below, then write what the extra prep is. (e.g. Write “1” in front of where you’ve written “Nut Mylk”, then write “1 – soak” in the box below.)

- The boxes below are for the day you’ll do the extra prep. (e.g. In the “Day To Do Extra Prep” row, write “1 – overnight” under “Monday”.)

Some recipes can be made hours, or days ahead, so you aren’t doing everything at the last minute. For example, if you want to serve Pizza:

- Pizza Crusts can be made weeks ahead of time.- Barbeque Sauce and Marinated Mushrooms can be made days ahead.- Pizza Spread can be made a day or two ahead.- Olives and peppers can be sliced hours ahead.

To ensure avocados don’t have bruises, buy them when they’re hard and the skin is a lime green colour. Store in the fridge until two days before you need to use (three days if the room temperature is cool), then put them in a basket where they won’t be handled until ripe.


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IS IT RAW?

I was first inspired to write this book because I wanted to provide recipes that contain only raw ingredients. To make the transition to a raw diet easier, most raw books include foods that aren’t raw. Many people, including myself, assumed these foods were raw because they were in the books. Here’s info to let you know what’s raw and what isn’t.

ALCOHOL – Red wine is the only raw alcohol I’m aware of. Note that even organic red wine may contain sulphites.

ALMONDS – Since September 2007, most almonds grown in California are pasteurized. Various methods are used - gas, steam, irradiation. Organic almonds are steamed for just a few seconds, so that they are still viable; therefore they are raw. I recommend that you buy organic almonds. If they sprout when you soak them, you’ll know they are raw.

CACAO – Raw cacao has been available for several years. Some raw foodists extol i ts benefits, while others say it should be avoided. Due to cacao’s stimulating effects, many people, including me, find that eating raw cacao in the evening often keeps them awake. I also find it can be rather addictive; therefore I reserve it for special occasions, or use carob powder instead.

CASHEWS – “Raw” cashews are labeled “raw” because they’re not roasted. Actually they aren’t raw because the cashew shell is steamed at high temperatures to remove the nut from the shell, thus cooking the nut inside. A toxic resin inside the shell will make the nut inedible if the shell isn’t opened properly. Suppliers of truly raw cashews use specially designed tools to split open each cashew shell by hand. There are many suppliers of truly raw cashews such as Navitas Naturals, and www.realrawfood.com.

DATES – Dates sold as “pitted dates” are normally steamed in order to remove the pits; therefore they aren’t raw. There are a number of different kinds of whole dates available (e.g. medjool, halawi, kadrawi and deglet noor).

DEHYDRATED FooDS – Dehydrating food at 105 degrees destroys some


of the enzymes, although the food will still have more life than cooked foods. There are various opinions about the appropriate temperature to use, with some raw fooders using temperatures higher than 105 degrees, such as 118 degrees.

DRIED FRUITS – Most dried fruits sold in stores are dried at high temperatures and often have sulphites and/or sugar added. Banana chips are normally made from unripe banana or plantain slices, with sulphites added before they are fried in oil. Sun-dried fruits are raw. Although it’s best to eat fresh fruits, dried fruits are handy for travelling and for a treat. Dehydrate your own fruits (see Dehydrated Bananas - page 168).

FROZEN FOODS – Nuts and seeds freeze in Northern climates in the winter—they still sprout. Therefore it’s fine to store raw nuts and seeds in the freezer. Store-bought vegetables and some fruits are blanched before freezing to kill enzymes that cause deterioration, therefore blanched foods aren’t raw. Berries, bananas, peaches, plums, nectarines, apricots and tomatoes, can be frozen and are still raw, although there is a loss of enzymes.

JUICE - Bottled or frozen concentrated juice has been pasteurized inorder to have a long shelf life. Only freshly made juice is raw.

NORI – Nori is a sea vegetable purchased in packages of 6”x8” sheets for making Nori Rolls and Nori Snacks. If the package says ‘toasted’ or ‘roasted’, then it isn’t raw. Raw Nori is dark purple or black, rather than green and may be labeled ‘dried’.

NUTS – Most nuts are available roasted, blanched or raw. If they have a coating, are salted, roasted or blanched, they aren’t raw. Note that white nuts such as Brazil and macadamias are rancid if they have a yellowish colour. See page 30 regarding cashews.

NUTRITIONAL YEAST – Yeast is grown on mineral enriched molasses. At the end of the growth period, the culture is pasteurized to kill the yeast. This isn’t a raw or living food.

OATS – Hulls are removed from oats, leaving an oat groat. Oat groats are high in fat, so once the hull is removed, an oat groat will go rancid within a few days. Therefore, all oat groats for human consumption are


hulled, then “stabilized” (heated to 200 degrees for an hour or more to stabilize enzyme action). As a result, oat groats won’t sprout and aren’t raw. Steel cut oats and Scottish oats are cut after this heating process. To produce rolled oats, stabilized oats are steamed then rolled. This was surprising to me, so I contacted a number of oat producers in Canada and the US, and they confirmed the above.

There is a hulless oat available. Because it is grown without a hull, it doesn’t need to be heated to stabilize it. I tried various ways of making raw oatmeal with it, but it has a grainy mouthfeel - not something I’d recommend.OILS – Most oils are heated in processing so they don’t go rancid quickly. They’re usually labeled ‘refined’. Look for unrefined, cold-pressed or stone-pressed extra virgin oils. Ideally use an avocado, olives, hemp seeds, or a coconut instead of oil.OLIVES – Canned olives are cooked in the canning process, so they aren’t raw. An online seller of raw olives is www.realrawfood.com. My favourite olives are sun dried, botija, or kalamata. Most olives are preserved with salt, so I usually soak them in water. RICE PAPER – Rice paper isn’t raw because a thinly spread batter of ground rice and water is steamed to produce rice paper. SALT – Many salts sold are baked, bleached and/or have added sugar, iodine, etc. Celtic sea salt and Himalayan salt are raw, but should be used sparingly. Celery and sea vegetables contain natural salts.SOY PRODUCTS (Miso, Nama Shoyu, Tamari, Braggs Amino Acids) – Soy products use cooked soybeans and are salty. However, miso and Nama Shoyu are living foods and some raw fooders consider them to be an important addition to their diet.- Miso is made from cooked soybeans which have been inoculated

with bacteria and fermented for up to three years. It’s sometimes mixed with various grains. Miso is available pasteurized (not raw) and unpasteurized (living food).

- Nama Shoyu, organic and unpasteurized, by Ohsawa, is the only ‘live’ soy sauce on the market at this time. It contains wheat.

- Tamari is pasteurized, so it isn’t raw or living. - Braggs isn’t raw or living. Although Braggs won’t reveal the process,

some experts believe it’s processed with heat and hydrochloric acid. Salt forms in processing, plus glutamic acid, which is in MSG.


SPICES – Many spices are dried at high temperatures and/or irradiated. Get spices from a good source or grow your own.

SWEETENERS – Preferred raw sweeteners are fresh fruits, dried fruits (e.g. raisins, dates, prunes, apricots) and stevia. Raw agave nectar is high in fructose; therefore it’s best not to eat large amounts. Date syrup is an easy to prepare sweetener. Blending 1 cup water and 3/4 cup dates until smooth makes 1 1/4 cups date syrup. Note that a blender produces a smooth syrup, whereas a food processor leaves pieces of dates. Store in fridge. Date syrup stays fresh for approximately 10 days, so substitute it in recipes that call for dates and water.The following sweeteners are not raw:- Maple syrup (40 cups of sap is boiled to produce one cup of syrup)- Evaporated whole cane juice (e.g. Rapadura, Sucanat)- Rice Syrup- Molasses- Most honey isn’t raw because it’s heated at a high temperature. Unpasteurized honey is raw and used by some raw fooders. It’s not vegan because it’s an animal product. Honey is not used in this book.

VANILLA EXTRACT – It isn’t raw because vanilla beans are soaked in ethyl alcohol and water. Sometimes heat is added to create the best extraction. For vanilla flavour use vanilla beans or raw vanilla powder. After scraping the seeds from a vanilla bean, to use in a recipe, I soak the bean in date syrup, or agave nectar. This gives date syrup or agave a vanilla flavour, that can be used in other recipes.

VINEGAR – Apple cider vinegar seems to be the only unpasteurized vinegar available. There’s disagreement as to whether unpasteurized apple cider is acidic, or alkaline-forming in the body. Some people swear by it as a tonic; whereas others believe it should be avoided because it’s acidic. I limit its use, preferring lemon juice in most recipes. Balsamic vinegar isn’t raw. It’s made from grape juice which is boiled to create a ‘must’.

WILD RICE – This is actually a grass seed, not rice and isn’t raw. Seeds are processed at over 200 degrees to remove the husks and to kill bacteria. I confirmed this with the Canadian Wild Rice Council because I used to love eating wild rice. Some people prepare “bloomed” rice by soaking wild rice in water for several days. The rice expands as it absorbs water, but doesn’t sprout because it’s not raw.


MORE RAW NIT-PICKING

Here’s some additional info about raw foods:

SESAME SEEDS - Hulled sesame seeds won’t sprout, which means they aren’t raw. Also, hulled sesame seeds are often treated with chemicals to soften the hull. As a result, I use unhulled sesame seeds.

SOAKING NUTS AND SEEDS – Nuts and seeds contain enzyme inhibitors which preserve them from sprouting until conditions are right for them to grow (warm, moist soil). If enzyme inhibitors aren’t removed, nuts and seeds increase the acidity in our body and may inhibit the breakdown of nutrients. Ideally nuts and seeds should be soaked, then drained and rinsed before using. Besides removing enzyme inhibitors, soaking starts the sprouting process. This increases the bioavailability of nutrients and activates enzymes that help digestion. (Cooking de-activates enzymes that help digestion). Approximate soaking times are:

- 8 to 12 hours for almonds- 4 to 8 hours for hazelnuts, pecans, pumpkin seeds, sunflower seeds and walnuts- up to 2 hours, or just a rinse for sesame seeds- no soaking required for cashews, flax seeds, hemp, macadamia nuts or pinenuts.

FERMENTED FooDS – It’s beneficial to eat fermented foods, especially if you have ever taken antibiotics. They provide our body with probiotics (good bacteria) and B complex vitamins. Fermenting Veggie Pates breaks down the dense fibers of the nuts and seeds, making them more digestible. You can make your own Sauerkraut, or buy refrigerated, unpasteurized Sauerkraut in your health food store.


YOUR RAW KITCHENEating a raw food diet can be as simple as eating one type of fruit or vegetable at a time--referred to as a “mono-meal”. However, most people prefer food combinations, especially in the early stages of eating raw foods. Having the right tools and food staples in your kitchen makes raw food preparation easier. Here are the main appliances and tools in my kitchen, followed by my kitchen staples:

APPLIANCES & TOOLS:I had fun trying to put this list in order of importance, considering what is nice to have and what you could get by without.

CUTTING BOARD – I use a bamboo cutting board.

SHARP KNIFE, PARING KNIFE AND SERRATED KNIFE

BLENDER – A Vita-Mix blender is ideal because it has lots of power and the container holds eight cups. If you don’t have a powerful blender, cut fruits and vegetables into small pieces before blending, and blend smaller batches. For travelling, I bring my Tribest Personal Blender, which is a 2 cup blender similar to a Magic Bullet.

FOOD PROCESSOR – Food processors come in various sizes, from 3 to 14 cups. I use an 11 cup Cuisinart because I can fit the whole recipe in the food processor, instead of doing it in small batches. The “S” blade is used for most recipes. Many food processors also come with grating and slicing attachments, which are wonderful for slicing apples (see Apple Pie) and for grating carrots and beets (see Can’t Beet That Salad).

DIFFERENCE BETWEEN BLENDER & FOOD PROCESSOR:- A blender is best for liquids (e.g. soups, smoothies, Better Than Mayo), If there’s a lot of liquid in a food processor, it seeps out from under the “S” blade.- A blender needs a bit more liquid than a food processor, for its blades to turn. Therefore a food processor is ideal if there isn’t much liquid (e.g. energy balls, Neatballs, Sassy Spread).- A blender produces a smoother texture than a food processor. Therefore, it’s ideal for making date syrup, which would leave pieces of dates if done in a food processor. Conversely, a food processor is ideal for preparing chunkier food (e.g. Barbeque Sauce, Chili Sauce).


GRATER – Use one with large holes for carrots, beets, parsnips, celeriac, etc. and small holes for grating lemon zest.

MIXING BOWLS – I use glass, ceramic or stainless steel - not plastic.

VEGETABLE PEELER – Use to peel carrots, parsnips, ginger, yams, etc. or to make pasta (see Spaghetti / Pasta).

METAL STRAINER – Use to drain, rinse and sprout soaked nuts, seeds and grains. Can also be used to strain Nut Mylk (see recipe), although a Nut Mylk / Sprouting bag works better.

CoFFEE GRINDER – Great for grinding flax seeds, sesame seeds and whole spices. It’s also good for grinding small amounts of nuts. To clean, wipe the inside with a dry cloth, or use a small brush. Wash the lid. If there’s still a coffee drinker in your house, it’s nice to have a separate grinder for coffee.

LEMON JUICER – There are different kinds of lemon juicers, both manual and electric. My favourite is made of stainless steel. It’s similar to glass juicers that have been around for a while, because you squish half the lemon (or other citrus) on the raised portion. The top also strains seeds, while the container underneath catches the juice.

DEHYDRATOR – See Dehydrating Info on pages 42 and 43.

GARLIC PRESS – Years ago I finely chopped garlic using a knife. Now I wouldn’t be without a garlic press because it makes it so quick and easy, plus it cuts garlic finer than I can with a knife.

SPATULAS – Use to scrape the inside of the blender, food processor and bowls. It comes in handy to have both wide and narrow spatulas.

JULIENNE PEELER – This is a great tool for making Noodles (see Spaghetti / Pasta / Noodles). Sometimes I use a julienne peeler, instead of a grater, to cut carrots for salad or to use as a garnish.

SPIROOLI SLICER – This is a wonderful device to make spaghetti that looks and feels similar to the cooked version. Plus it’s easy to use. (see Spaghetti / Pasta / Noodles).

SPROUTING JARS – See basic sprouting information on page 41.


NUT MYLK / SPROUTING BAG – For uses of this cloth mesh bag with a drawstring, see information under NutMylk and under Sprouting. A large metal strainer also strains NutMylk, but the bag is easier to use.

MEASURING CUPS AND SPOONS – Use them to try lots of recipes.

SPRING-LOADED SCOOPER – Spring-loaded scoopers make it easier to form uniform Falafels (see Hummus), Neatballs, Pizza Crusts, Sunburgers and Veggie Bites.

FOOD STAPLES:I store most foods, including spices, in the fridge so they stay as fresh as possible. Nuts and seeds can be frozen. I prefer to store food in glass jars rather than in plastic. It’s also nice to have some herbs, like rosemary or thyme, growing in pots or in an herb garden. Here are foods I normally have in my kitchen. I was surprised to see how long the list is. Remember that these are the things I like to have around, but your list may look different. I’ve included everything to give you ideas.

FOOD STAPLES I DON’T REFRIGERATE:- agave nectar (raw)- apple cider vinegar (unpasteurized)- crackers I’ve made (stored in metal cookie tins or glass jars)- dulse (I use whole dulse, rather than dulse flakes)- fruit that is ripening (see Ripening Fruit - page 200) - garlic (my recipes are based on average size garlic cloves)- goji berries- nori sheets (dried, not roasted or toasted – truly raw nori sheets aren’t green; they are dark purple/black) - olive oil- quinoa- red or white onions- sea salt - seeds for sprouting (I like alfalfa, red clover & fenugreek)- sun dried tomatoes (dry, not yet hydrated in water or oil)- sun dried tomato powder (a handy addition to salads, soups, sauces - Blend dry sun dried tomatoes in blender or food processor until powder / small bits. (1 1/2 cups whole = 1/2 cup powder)


REFRIGERATED FOOD STAPLES:- almonds (raw organic - see info on page 30)- beets- carob powder & cacao powder (both raw)- carrots- cashews (raw - see info on page 30)- celery- chia seeds- coconut (oil & dried unsweetened flakes)- dates (whole dates - see info on page 30) - flax seeds (brown & golden)- fruit, including avocados & other fruits that don’t need to be ripened yet (see Ripening Fruit - page 200) - green onions- greens (vary the greens you use – see page 65 of Smoothies section

for ideas)- hemp seeds- lemons and limes (an average lemon yields 2 tablespoons juice)- parsley (I prefer Italian parsley, but curly is good too)- pecans - pumpkin seeds- raisins (I prefer Sultana because they have seeds; therefore they are less hybridized.) - sesame seeds (unhulled)- sunflower seeds- tahini (raw)- vanilla beans (stored in a jar)- walnuts


SPICES:I store spices in the fridge in glass spice jars. Sometimes I try different spices for variety and for the beneficial properties they may have. Here are the spices I normally have in my fridge:

- allspice- caraway seeds- cardamom- cayenne- celery seeds- chili powder- cinnamon- cloves (ground)- cumin (seeds & ground)- curry powder (mild)- ginger root (fresh)- Italian spices (a packaged combination which may contain basil, oregano, rosemary, savory and sage)- mustard (ground)- nutmeg (ground)- oregano (ground)- paprika- poppy seeds- poultry spice (a packaged combination which usually contains sage, rosemary, thyme, savory & marjoram) - turmeric

OTHER FOODS I OFTEN HAVE (I store them in the fridge):- Brazil nuts- cilantro (fresh)- cucumbers- dill (fresh)- durian (a sensuous fruit from Asian stores – normally sold frozen)- fruits, vegetables and herbs that are in season- kelp noodles- mushrooms- radishes (red or daikon)- red, orange or yellow peppers (only if organic)


FOOD COMBINING

Some foods take longer to digest than others. The digestion times of raw foods are:

Very Fast – melon, fruit, juices, smoothies without fatFast – greens, vegetables, smoothies with fatSlow – grains, avocado, oil, nuts, seeds, dehydrated foods

When we eat foods that have slow digestion times and follow them with a food that is very fast, the very fast food may stay in the stomach for too long and ferment.

Fruits are often served as a dessert, but this isn’t proper food combining and can result in gas and bloating. Fruits are best eaten on their own, although leafy greens combine well with any food. We usually feel better eating melons before other fruits.

Most raw pies are made of nuts and fruits, which have different digestion rates. They are usually processed using a food processor or blender, which lessens the impact of poor food combining. The occasional combination of fruits and fats is okay, but avoiding excessive eating of these combinations will help digestion.

It’s good to know about proper food combining, but listen to what your body is telling you.

RAW BABY FOOD

Here are some tips on preparing raw baby food: - In the first year, don’t feed highly allergic foods (e.g. nut mylks).- Suggested foods: mashed banana, applesauce (blend a cored, peeled

apple), mashed avocado, a simple green smoothie/pudding (fruit such as banana or pear, blended with spinach or other greens).

- Don’t use salt or other seasonings in the first year.- Start with one teaspoon. Wait three to four days before introducing

a new food so if there is an allergic reaction, you’ll know which food caused it. Begin feeding these mashed or blended foods at five to nine months, or even wait until one year if breastfeeding.


SPROUTING

Almost any seed, grain or legume can be sprouted. Most seeds yield six to ten times their weight in sprouts. During the sprouting process vitamins, minerals, proteins and enzymes are produced at an incredible rate. When camping or travelling, you can use a sprouting bag or jar to enjoy the benefits of growing your own sprouts.

Large seeds sprout easily in a sprouting bag or in a jar: adzuki beans, almonds, barley, buckwheat (unhulled - note that large quantities of buckwheat greens can cause sun sensitivity), chickpeas, corn, fenugreek, lentils, millet, mung beans, oats, peas, pinto beans, pumpkin, rye, spelt, sunflower (unhulled), wheat. Don’t eat raw kidney beans!

Small seeds are best sprouted in a jar because their tiny shoots latch onto the material of a sprouting bag. Leave them in direct light the day before harvest for optimum chlorophyll development:alfalfa, broccoli, cabbage, clover, mustard, quinoa, radish, spinach

SPROUTING PROCESS:SOAK - Put small or large seeds in a jar, add water to at least three times the level of seeds, cover jar with a screen and secure with a rubber band. Large seeds can be poured into a sprout bag instead of a jar; immerse the bag in a bowl of water. Allow small seeds to soak four to six hours, grains and larger seeds eight to twelve hours.

DRAIN - Drain the soak water and rinse with fresh water. If using a bag, hang the bag on a hook to drain, with a bowl (or plastic bag if you’re travelling) under the bag. If using a jar, place the jar in a bowl, tilting the jar downward at a 45 degree angle, so air can get in.

RINSE - Using cool water, rinse and drain twice a day to ensure sprouts are moist without getting mouldy.

HARVEST – Sprouting times vary from one to six days, depending on what is being sprouted and whether it develops green leaves. To remove the outer layer (hulls) of small seeds, fill the jar with water. Hulls will rise to the surface and can be scooped off. Note that buckwheat and sunflower seeds need to be planted in soil to obtain green sprouts.


DEHYDRATING INFO

Dehydrating isn’t necessary to eat raw foods, however it provides more variety in recipes and textures. Also, food can be warmed, and coconut butter can be melted. Uncooking With RawRose contains dehydrating recipes for Apple Carrot Cookies, Banana Carob Cookies, Buckwheat Walnut Scones, Carrot Cake, Carrot Muffins, Chili Chips, Coleslaw Crackers, Dehydrated Bananas, Falafels, Fruit Rollups, Granola, Kale Chips, Lasagna, Lemon Poppy Seed Chewies, Neatballs, Neatloaf, Nori Snacks, Orange Sesame Chewies, Pizza Crust, Savoury Crackers, Seasoned Nuts & Seeds, Sunburgers, Super Carrot Crackers, Tortilla Chips, Tortillas, Veggie Bites, Veggie Kabobs and Wraps.

Dehydrating food at 105 degrees destroys some of the enzymes, although food will have more life than cooked foods. There are various opinions about the appropriate temperature to use, with some raw fooders using 118 degrees. I often use 120 degrees Fahrenheit (48.7 Celsius) for the first hour, then turn down to 105 degrees Fahrenheit (40.6 Celsius) for the remainder of the time. Moisture in food keeps the temperature below 105 degrees in the first hour.

Drying time is affected by humidity in the room, how many foods are in the dehydrator, how moist the food is, whether the food is on nonstick sheets or directly on mesh trays, and by using parchment paper instead of paraflexx or plastic sheets. Remove trays not being used. Foods closest to the fan usually dry faster, so it’s helpful to move trays around in the dehydrator.

Crackers with ground flax seeds aren’t as crunchy as crackers with whole flax seeds. However, to obtain more nutrients, lightly grind some or all of the flax.

Crackers can be made with leftovers (e.g. soup, sauce, zucchini noodles, carrot pulp from juicing, pulp from making nut mylk, etc). Process leftover food so there are no large pieces. Add lightly ground flax seeds and water, then allow to thicken 15 minutes or longer. Leftovers containing oil take longer to dehydrate and may be flexible, rather than crunchy.

CONTINUED ON NEXT PAGE


DEHYDRATING INFO CONTINUED: Smoothies and sauces can be dehydrated and used as a topping for soups and salads. A nori sheet can be placed on cracker dough (spread dough fairly thin because nori will make dough take longer to dry).

If dehydrating several recipes at the same time, note that strong smelling recipes (e.g. containing cumin, curry, garlic, or onion) may affect the flavour of other recipes (e.g. cookies).

Make outer edges of crackers and fruit rollups a bit thicker than the middle because the outside dries faster. Smooth cracker dough so thickness is uniform and all crackers will finish dehydrating at the same time. Before removing crackers from dehydrator, squeeze each cracker to ensure it’s completely dry. If it isn’t firm, there is moisture inside which may develop mould if not thoroughly dehydrated.

DEHYDRATORS:Excalibur is the most popular brand. Their 4 tray models hold 11” x 11” per tray. Their 5 and 9 tray models hold 14” x 14” per tray.

Choose a dehydrator with an adjustable thermostat. The temperature is usually too hot in dehydrators that just have an on/off switch.

Rather than buying a dehydrator with a built-in timer, you can get an inexpensive timer from a hardware store—the kind they sell to plug in Christmas lights and security lighting.

Special sheets are needed to make crackers or foods that start out a bit runny (e.g. crackers, fruit rollups). Excalibur’s sheets are called “paraflexx” (previously called teflex because they contain teflon). They are very durable and easy to use. The plastic sheets that come with round dehydrators are usually very thick and have curved edges, so I find it harder to make crackers with them. often I use parchment paper instead of paraflexx or plastic. Some air flows through parchment, so food dehydrates a bit faster than using paraflexx or plastic. If left too long, parchment is hard to remove because food adheres to it.

Convection ovens can be used if the oven can be set at 100 or 105 degrees. Runny foods can be started on a cookie tray lined with parchment paper, then transferred to a mesh rack normally used for cooling foods.


FOODS FOR INTERNATIONAL FLAVOURSHere are some foods to help you achieve a taste you’re looking for, or to give you some ideas:

Chinese: bean sprouts, bok choy, cinnamon, cloves, fennel, garlic, ginger, licorice, sesame, vinegar

Indian: anise, cardamom, cinnamon, cloves, coriander, cumin, curry, fennel, fenugreek, garam masala, ginger, nutmeg, turmeric

Italian: basil, garlic, olive oil, oregano, parsley, rosemary, spinach, thyme, tomatoes

Mexican: avocado, cabbage, chilis, cilantro, cinnamon, coconut, coriander, corn, cumin, garlic, lime, bell & hot peppers, tomatoes

Mid East: almonds, cinnamon, cumin, garlic, lemon, mint, olives, parsley, pine nuts, poppy seeds, sesame, tomatoes

Russian: beets, cabbage, caraway, coriander, dill, garlic, parsley, scallion

Thai: cilantro, coconut, cumin, curry, ginger, lemongrass, turmeric

P H o T o G R A P H S • 4 5

• Amazing Avocados on sprouts (page 91)• Salad Ideas (page 129)• Savoury Crackers (page 133)

PHOTOGRAPHSPHOTOGRAPHS

• Neatloaf (page 113)

• Spaghetti (page 136) with Marinara Sauce (page 84)• Apple Pie (page 153)

• Pineapple Coconut Pie (page 180)

• Hummus in Peppers (page 107)

4 6 • U N C o o K I N G W I T H R A W R o S E

• oriental Salad (page 121)

• Tomato Salad (page 142)

• Beet Soup (page 76)

• Super Carrot Soup & Super Carrot Crackers (page 86) • Corn


• Truffles (page 185)

• Chocolate Brownies (page 163)• Corn

• Cheesecake with Blueberries (page 160)

• Chocolate (page 162)

• Fruit Kabobs (page 58)

• Ice Créme (page 175)


• Granola (page 59)

• Strawberry Smoothie (page 69)

• Chai Nut Mylk (page 61)

• orange Banana Green Smoothie (page 67)

• Goji Coconut Balls (page 171)

• Gingerbread Cookies (page 170)

• Pizza (page 125): • Marinated Mushrooms (page 112) • Barbeque Sauce (page 75) • red & yellow peppers • olives • basil • Pizza Crusts (page 124)

• orange Sesame Chewies (page 179)

• Carrot Cake (page 159)


• Tabouleh Salad (page 139)


• Sunburgers (page 138)• Chili Sauce (page 79)• Better than Mayo (page 77)• romaine lettuce, tomatoes, cucumbers, dill and red onion

• Enchilada Filling (page 104) on lettuce and in a Tortilla (page 144) with Fiesta Sauce (page 81)

• Lasagna (page 111)

• Spicy Fries (page 109)

• Lasagna (page 111)


• Veggie Pate in peppers (page 148)

• Nori Rolls (page 114) • Pickled Ginger - both kinds (page 123)• Sweet & Sour Sauce served in half a scooped out lime (page 88)

• Tortilla Chips (page 143)

• Salsa (page 131)

• Watermelon Quencher & Watermelon Cookies (page 71)

• Banana Lemon Pie with poppy seeds and raspberries (page 156)

• Lisa’s Raw Dinner Plate - lemon, spinach, chard, peppers, avocado, green onions, olives, pumpkin seeds, tomato


• Spaghetti (page 136)

• Herb Cheese (page 119) Red Pepper Round & Dill Roll


• Lisa’s Raw Dinner Plate - lemon, spinach, chard, peppers, avocado, green onions, olives, pumpkin seeds, tomato

• Cannelloni (page 95)

• Tahini Turmeric on Greens (page 140)

• Seasoned Nuts & Seeds (page 134)

• Creamy Dill Pasta (page 101)

• Curry (page 103)


• Carrot Quinoa Salad (page 97)

• Kale Chips (page 110)

• Not Egg Salad on Greens (page 120)

• Veggie Kabobs (page 147)

• Foods For Dipping (page 74)• Better Than Mayo (page 77)

C H A P T E R T H R E E • B E V E R A G E S & O T H E R B R E A K F A S T I T E M S • 5 5

CHAPTER 3 – BEVERAGES& OTHER BREAKFAST ITEMS

For many years I’ve enjoyed the energy and mental clarity that fruit and smoothies provide. Our digestive system doesn’t use a lot of energy to digest the food, and fruit improves elimination. On days when I need to concentrate more, I continue eating fruit or Smoothies.

Remember that breakfast (or any meal) can be as simple as eating some fruit or having a Smoothie. Fruit salads can be luscious.

AVOCADO & MANGO

This tasty combination is perfect for breakfast, lunch, supper or for a snack!

Extra Prep Time: noneQuantity: approximately 1 1/4 cup

Ingredients:- 1 avocado- 1 mango- 1 dash of sea salt (optional)

⇒ Cut avocado and mango in 1” chunks and put in a serving bowl. Add a dash of salt to enhance flavours.

ALTERNATIVES:

- Add 1 cup of sprouts (e.g. clover or alfalfa).

- Combine 1 cup of sprouts with 1 to 1 1/2 cups of fruit (e.g. apricot, avocado, banana, berries, grapes, kiwi, mango, nectarine, peach, plum).

CHAPTER 3 - BEVERAGES& OTHER BREAKFAST ITEMS


BUCKWHEAT WALNUT SCONES

Nice served with Jam and Sweet Crème Fraiche.

Extra Prep Time: - soak buckwheat 1 hour; sprout 24 hours (start-to-finish - soak walnuts 4-8 hours (while buckwheat sprouts) = 37 hrs + prep) - dehydrate Scones 12 hoursQuantity: 8 scones

Ingredients:- 1 1/2 cups buckwheat groats (to sprout) – not kasha—it’s toasted- 3/4 cup walnuts (to soak)- 1/2 cup dates (measure after removing pits)- 1 teaspoon cinnamon- pinch of sea salt- 1 tablespoon raisins- 1 tablespoon orange zest (= zest from 1 orange)

⇒ Soak buckwheat 1 hour, then drain and rinse very well. Sprout 24 hours, rinsing every 8 to 12 hours.

⇒ During the last 4 to 8 hours of sprouting buckwheat, soak walnuts 4 to 8 hours, then drain and rinse.

⇒ In food processor, pulse sprouted buckwheat several times. Add walnuts, dates, cinnamon and salt to buckwheat in food processor. Process briefly until walnuts and dates are small bits.

⇒ Add raisins and orange zest and process very briefly, to combine. Place dough on dehydrator tray lined with nonstick sheet. Using a wet spatula, but not compressing dough too much, form a circle 1” thick x 7” diameter. Dehydrate at 120 degrees for 1 hour.

⇒ Slice circle into 8 wedges. Dehydrate at 105 degrees for 1 hour. ⇒ Flip dough directly onto mesh dehydrator tray. Remove nonstick

sheet, then separate wedges. Dehydrate 10 more hours, or until crusty outside; tender and moist inside. Serve warm or cold. Store in fridge several days, or freeze up to 2 months. Before serving, Scones can be warmed in dehydrator for 1 hour at 120 degrees.


CHIA - Chia Pudding - Chia Fresca

Chia seeds become gelatinous when wet. Use them to make pudding, or for a Mexican drink called Chia Fresca. Also see the Chia Vanilla Pudding recipe (page 161).

CHIA PUDDING:Chia Pudding is easy to prepare when you’re having a smoothie, or tastes great using orange juice.

Extra Prep Time: - prepare a smoothie (or use orange juice) - set 10 minutes or moreQuantity: 1/3 cup using orange juice; 1/2 cup using smoothie

Ingredients:- 1 tablespoon chia seeds (not ground)- 1 tablespoon goji berries (optional)- 1/3 cup orange juice OR 1/2 cup of a smoothie

⇒ Put chia and goji berries in serving bowl. Add orange juice, or smoothie and stir well. Leave on counter or in fridge for 10 minutes or more. Pudding gets thicker the longer it sets.

CHIA FRESCA:Chia Fresca is a refreshing drink with an interesting texture.

Extra Prep Time: set 30 minutesQuantity: 1 cup

Ingredients:- 2 teaspoons chia seeds- 1 cup orange juice

⇒ Put chia seeds in a glass. Add orange juice and stir very well. Allow drink to set 30 minutes. Stir before drinking.


FRUIT KABOBS

Fruit Kabobs are an attractive way to serve fruit—especially for a festive occasion.

Extra Prep Time: none Quantity: as many as you want on 8” or 10” skewers

Ingredients:Suggested fruit to use (nice with 3 to 5 kinds of fruit per skewer):- apple (core, cut in 3/4” – 1” chunks)- banana (sliced 3/4” – 1” thick)- blueberries- dates (pits removed)- grapes (red or green)- kiwi (peel; cut each kiwi in 4)- mango (peel, remove seed, cut in 3/4” – 1” chunks)- nectarine (remove pit, cut in 3/4” – 1” chunks)- orange (cut into wedges; put skewer through peel)- peach (remove pit, cut in 3/4” – 1” chunks)- pear (core, cut in 3/4” – 1” chunks)- plum (remove seed, cut in 3/4” – 1” chunks)- pineapple (cut in 1/2” chunks)- raspberries- strawberries (whole, or cut in half)

⇒ Put 5 to 7 pieces of fruit on each skewer. If Fruit Kabobs will not be eaten right away, drizzle lemon juice on fruit that goes brown quickly (e.g. apples, banana, pears).


GRANOLA: Apple Buckwheat Granola & Granola Bars

A bowl of Granola with Nut Mylk is a nice way to start the day. You can also make CRUNCHY CEREAL with sprouted buckwheat groats (dehydrate 5 hours at 105 degrees and store in fridge), nuts, seeds, dried and fresh fruit, with Nut Mylk.

Extra Prep Time: - soak buckwheat 1 hour, sprout 24 hours (start-to-finish - soak sunflower, pumpkin & flax 4-6 hours = 41 hrs + prep (while buckwheat sprouts)- see next page) - dehydrate: Granola 16 hours; Bars 14 hours

Quantity: 10 cups Granola

Ingredients:- 1 cup buckwheat groats (to soak) – not kasha because it’s toasted- 1/2 cup sunflower seeds (to soak)- 1/2 cup pumpkin seeds (to soak)- 1/2 cup flax seeds (to soak in 1 cup water)- 1/4 cup unsweetened, shredded, or shaved, dried coconut- 1/4 cup currants or raisins- 1 tablespoon cinnamon- 1 tablespoon lemon juice- dash of sea salt- 1 cup dates (measure after removing pits)- 1/2 cup water - 4 cups cored apples (cut in 1 1/2” chunks) - other fruits can be used⇒ Soak buckwheat groats 1 hour. Drain and rinse buckwheat groats very

well. Sprout 24 hours, rinsing every 8 to 12 hours. ⇒ During the last 4 to 6 hours of sprouting buckwheat, soak sunflower

and pumpkin seeds. Also, soak flax seeds in 1 cup water. ⇒ Rinse buckwheat groats, sunflower seeds and pumpkin seeds. Do not

drain water from flax seeds. In a large mixing bowl, stir together buckwheat, sunflower seeds, pumpkin seeds, flax seeds with soak water, coconut, currants/raisins, cinnamon, lemon juice and salt.

⇒ In food processor, process dates and water to form a relatively smooth paste. Add date paste to ingredients in bowl.

⇒ Process apples until small bits. Add to bowl and combine well.



GRANOLA CONTINUED:

APPLE BUCKWHEAT GRANOLA⇒ Spread 1/4” thick using 3 to 4 cups batter per dehydrator tray

lined with a nonstick sheet. Score in 2” x 2” sections so Granola will dehydrate faster. Dehydrate at 105 degrees 3 hours.

⇒ Flip Granola directly on mesh dehydrator trays and remove nonstick sheets. Dehydrate 12 hours.

⇒ Break Granola (so it dehydrates faster), then dehydrate 1 more hour (16 hours total dehydrating time), until dry. Store in fridge, or cupboard.

GRANOLA BARS:⇒ Spread 1/2” thick on dehydrator tray lined with nonstick sheet.

Score into shape of bar (e.g. rectangle, square, triangle). Dehydrate at 105 degrees 3 hours.

⇒ Flip bars directly on mesh dehydrator trays and remove nonstick sheets. Break bars apart so they dehydrate faster. Dehydrate 11 more hours, leaving bars a bit moist inside. Store in fridge.

SUGGESTED SCHEDULE TO PREPARE GRANOLA:Hope this makes it easier to plan when you’ll do each of the steps to prepare Granola or Granola Bars.

DAY1 3:30 pm – soak buckwheat 4:30 pm – drain buckwheat, rinse well and start sprouting pm - rinse buckwheat and continue sprouting

2 am - rinse buckwheat and continue sprouting 11:00 am – soak sunflower, pumpkin and flax seeds 4:00 pm – prepare granola 5:00 pm - dehydrate on nonstick sheet for 3 hours 8:00 pm – remove nonstick sheet & set timer to dehydrate Granola until 8:00 am (= 12 hrs) or Granola Bars until 7:00 am (= 11 hrs)

3 7:00 am - remove Granola Bar from dehydrator (if bars are a bit moist inside & dry outside) 8:00 am – break Granola apart & dehydrate 1 hour 9:00 am – remove Granola from dehydrator (if dry)


NUT MYLKS

Nut Mylks are tasty and nutritious alternatives to dairy. Drink the Mylk, pour it on cereal, or use as a base for smoothies, soups and salad dressings. Add the nut pulp to cereals, crackers, or cookie dough (Apple Carrot Cookies), use as a base for Herb Cheese, Seedy Salad or Veggie Pate.

Extra Prep Time: soak nuts and seeds *Quantity: 2 1/2 cups Nut Mylk, and 1 cup nut pulp

Ingredients:- 1/2 cup almonds (to soak), OR 3/4 cup sunflower seeds, pumpkin seeds, hazelnuts, pecans, or walnuts (to soak) OR 1 cup unhulled sesame seeds (can be soaked, or ground unsoaked)- 2 1/2 cups water (for blending)- pinch of sea salt- 2 tablespoons raisins, dates, dried apricots, dried figs, OR prunes (optional)

⇒ *Soak sesame seeds 2 hours; hazelnuts, pecans, pumpkin seeds, sunflower seeds and walnuts 4 to 8 hours; almonds 8 to 12 hours.

⇒ Discard soaking water and rinse. If using sesame seeds and you don’t have a powerful blender, for a smoother texture, grind unsoaked sesame seeds in a coffee grinder before blending. Blend all ingredients. Strain through a nut mylk bag or a metal strainer.

VARIATIONS: Pour strained Mylk in blender and blend with some of the following: - 1 or 2 bananas - makes the Mylk very creamy and sweet - cinnamon, allspice, nutmeg, cardamom, clove, cacao or carob powder - blueberries, strawberries or raspberries

To make Chai Nut Mylk, add the following to 2 1/2 cups strained Nut Mylk (exceptionally tasty using almond/date mylk, plus a banana): - 1 teaspoon chopped ginger - 1/2 teaspoon cardamom - 1/2 teaspoon cinnamon - 1/4 teaspoon carob powder - pinches of nutmeg and allspice


REJUVELAC

Rejuvelac is tasty, contains friendly bacteria and lots of enzymes. Using it in recipes, instead of water, helps preserve ingredients because Rejuvelac’s vitamin E content acts as an antioxidant. Rejuvelac is normally made with wheat berries, which are wheat seeds for growing wheat, or wheatgrass. People with wheat sensitivities should not have problems, but some use rye instead of wheat berries.

You may see recipes for the “whole berry method” of making Rejuvelac (wheat berries are not ground up). The recipe below makes a tarter, more flavourful Rejuvelac than the whole berry method. Also, fermentation is more complete because more of the seed is exposed to water, resulting in Rejuvelac that is nutritionally superior.

Extra Prep Time: - soak wheat berries or rye seeds 10 to 12 hours - sprout 24 hours - after blending, ferment 2 to 4 daysQuantity: 14 cupsIngredients:- 1/3 cup soft wheat berries or rye seeds (= approx. 1 cup sprouted)- 15 cups water

⇒ Soak wheat berries or rye seeds 10 to 12 hours. Drain and rinse.⇒ Rinsing twice a day, let wheat berries or rye seeds sprout 24 hours…

until there are white tails no longer than the length of the seeds. If you don't have time to proceed immediately, refrigerate to slow sprouting.

⇒ Blend sprouted seeds and some water in a blender. Pour into a one gallon glass jar and fill with water. Cover the opening with a cloth.

⇒ Let jar stand at room temperature 2 to 4 days, stirring VERY gently twice a day with a wooden spoon (Don’t use metal.) Fermentation occurs more quickly when the room temperature is high. On a hot day, Rejuvelac may be ready in as little as one day. It’s ready when it has a fermented smell and tastes somewhat like unsweetened lemonade and sauerkraut juice. Using cheesecloth, or a strainer, pour the liquid into a glass jar for storage and discard the seeds. If Rejuvelac has a foul smell, bad bacteria has affected it, so it should be discarded. Rejuvelac will keep 4 to 7 days, if refrigerated.


SMOOTHIES

Smoothies are a quick and easy way to enjoy raw foods. Just chop and blend the ingredients, then drink. Leftovers can be dehydrated to make tasty Fruit Roll-Ups (see recipe). When Smoothies are blended well, their nutrients are easily absorbed and our body doesn’t use a lot of energy digesting the Smoothie.

Liquids and soft foods go in blender first, then hard items and ice. Cut food into 1” to 3” pieces, with hard ingredients as small as practical. Solid frozen fruit is extremely hard to blend, so let it partially thaw before blending. Allow enough liquid or juicy fruits to ease the blending process.

Smoothies taste best and are most nutritious fresh from the blender. To preserve freshness for several hours away from home, add ice to the Smoothie after blending, and/or add lemon juice (a natural preservative). When I first drank Green Smoothies, I didn’t think about whether or not I was hungry - I sipped over a few hours until it was gone. After a while, I realized that just because a Green Smoothie is good for me, I shouldn’t drink when I’m full. Now I make 4-5 cups in the morning, pour myself a glass and store the rest in a covered jar in the fridge to drink as I get hungry.

I highly recommend Victoria Boutenko’s book Green For Life, which talks about the advantages of drinking Green Smoothies. If a Smoothie consists of 60% fruits and 40% greens, it won’t taste “green” and will provide minerals and vitamins your body needs. Victoria doesn’t add nuts, seeds or oils to Smoothies - just water, fruit and greens for optimal digestion and absorption of nutrients. When using strong-flavoured greens or lots of leafy greens, adding lemon juice makes the Smoothie more palatable, plus it’s alkalizing to our body. Most people love the taste and texture of Green Smoothies right away. You might start by adding 1 or 2 leaves of a mild leafy green, such as romaine lettuce or spinach, to a fruit smoothie. Try to vary what you put in smoothies , especially the greens, because each food contains different nutrients and flavours.



SMOOTHIES CONTINUED:

Include any of the following items in a Smoothie:

LIQUID:- water and/or ice cubes (small ice cubes are easier on your blender)- fresh apple, orange, grapefruit or carrot juice

FoR BoDY (plus flavour, minerals and vitamins): - apple (unpeeled, seeds removed)- apricot (fresh or dried, unsulphured, stone removed)- banana (fresh or frozen) – adds sweetness and smooth texture- berries (fresh or frozen blackberries, blueberries, cranberries, raspberries, strawberries)- coconut (meat and water)- cucumber- currants- dates - adds concentrated sweetness, plus thickens- dragon fruit (peeled)- figs (fresh or dried)- grapefruit (peeled, seeds removed, or just juice)- grapes or raisins- kiwi (peeled)- lemons (peeled, seeds removed, or just juice)- lime (peeled, or just juice)- mangos (peeled, seed removed)- oranges (peeled, seeds removed, or just juice)- papayas (peeled, most of seeds removed)- peaches or nectarines (unpeeled, stone removed)- pears (unpeeled, seeds removed)- pineapples (cut off outer skin and leaves)- plums or prunes (stone removed)- pomegranates (peeled)- rhubarb (peeled, never eat the leaves)- watermelon or other melons (remove outer skin)



SMOOTHIES CONTINUED:

FOR EXTRA PROTEIN, MINERALS, OR A DIFFERENT TEXTURE:- almonds (soaked – alkalizing and rich in calcium)- goji berries (dry - can be blended, or used as a topping)- greens (beet greens, carrot tops, celery, chard, edible weeds such as

stinging nettles, dandelion, lambsquarters or chickweed, fennel, grape leaves, kale, lettuces such as romaine, green or red leaf, mint, mixed greens, parsley, sorrel, spinach, sprouts)

- flax seeds (ground – high in nutrients and essential fatty acids)- hemp seeds (unsoaked – high in complete protein, essential fatty acids)- pumpkin seeds (soaked – high in zinc)- sesame seeds (unhulled, best if rinsed or soaked a few hours—rich in

calcium and magnesium) Thickens smoothie. If not rinsed or soaked, sesame seeds can be ground in a coffee grinder for a smoother texture.

- sunflower seeds (soaked – high in complete protein)

FOR A CREAMY TEXTURE:- avocado (Always blend as the last item. Do not over blend.)- bananas - dried fruit (e.g. apricots, dates, figs, prunes, raisins)

FOR EXTRA SWEETNESS:- more fruit, especially banana- dried fruit (e.g. apricots, dates, figs, prunes, raisins)- a very small amount of dried stevia leaves (a little goes a long way!)

FOR ADDITIONAL FLAVOUR (Note: bitter brings out sweetness):- allspice - cinnamon - clove - ginger (fresh) - lemon zest - nutmeg


GREEN SMOOTHIEI use various combinations of fruit, spices and greens, etc., so each day I enjoy a different smoothie. Refer to previous pages for more information on Smoothies.

Extra Prep Time: noneQuantity: 4 to 5 cups

Ingredients:- 1 1/2 cups water- 1 pear (OR apple, peach, mango, 2 nectarines, 2 plums, 2 apricots, 1/2 cup grapes, 1-2 stalks rhubarb)- 1/2 cup berries (raspberries, blueberries, blackberries or strawberries)- 1 banana- 1-2 tablespoons lemon juice- 1 teaspoon fresh ginger (OR 1/8 teaspoon cinnamon, nutmeg, allspice, or clove)- 1 1/2 lightly-packed cups greens (e.g. kale, romaine, spinach, parsley,

chard, beet greens, some dandelion greens or other bitter greens, mixed greens, carrot tops, or edible weeds)

- 2 dates (optional – for a sweeter Smoothie) - 1 tablespoon hemp seeds, or sesame seeds (optional)- 1 teaspoon goji berries (optional topping)

⇒ Blend all ingredients, except goji berries, until smooth. ⇒ Goji berries can be sprinkled on top for interesting colour, texture

and flavour.


ORANGE BANANA GREEN SMOOTHIE

Get your citrus fix with this tasty smoothie!

Extra Prep Time: noneQuantity: 3 cups

Ingredients:- 1 cup water- 2 oranges (peeled, seeds removed)- 1 banana - 1/2 teaspoon fresh ginger- 2 dates- 1 lightly-packed cup mild tasting greens (e.g. carrot tops, parsley, kale, spinach)- 1 tablespoon hemp seeds, or sesame seeds (optional) - 1 teaspoon goji berries (optional topping)

⇒ Blend all ingredients, except goji berries, until smooth.⇒ Goji berries can be sprinkled on top for interesting colour, texture

and flavour.

FOR ENTERTAINING:

Omit greens. Add another orange (= 3 oranges) and 1/2 teaspoon ginger (= 1 teaspoon fresh ginger). Pour in a punch bowl and sprinkle with nutmeg, or pour into individual glasses and sprinkle each with nutmeg.


PEACH SMOOTHIE

Cucumber or romaine keep this Smoothie light, and allow the peach or nectarine flavour to come out. Lemon provides a hint of tartness.

Extra Prep Time: noneQuantity: 4 to 5 cups

Ingredients:- 1 1/2 cups water- 3 peaches, or nectarines (unpeeled, stones removed)- 1 banana- 1 tablespoon lemon juice - 1 1/2 cups cucumber, or 1 1/2 cups romaine lettuce- 1/8 teaspoon allspice (optional)

⇒ Blend all ingredients until smooth.


STRAWBERRY SMOOTHIE

The scrumptious strawberry taste stands out in this smoothie.

Extra Prep Time: noneQuantity: 2 1/2 cups

Ingredients:- 1 cup water- 6 strawberries (include leaves if they are fresh)- 1 banana - 1 stalk celery- 1 date- dash of allspice (OR cinnamon, clove, ginger or nutmeg)- 1/2 cup lettuce, spinach or other leafy greens (optional)- 1 tablespoon hemp seeds, or sesame seeds (optional)

⇒ Blend all ingredients until smooth.


TEA - HINT OF MINT (SUN TEA) & GINGER TEA

To enjoy teas that are still raw, dry your own leaves, or choose packaged teas that have been dried at low heat. Also when preparing tea, use water that is very warm, allowing it to steep for 5 minutes or more. Here are my favourites:

HINT OF MINT (SUN TEA): Besides having a wonderful flavour, Sun Tea is refreshing and easy to make. Spearmint and peppermint are the most popular mints. Mint is a perennial plant which is easy to grow in full sun with lots of water.

Extra Prep Time: soak 12 to 24 hours to bring out the flavourQuantity: 8 cupsIngredients: - 1 packed cup fresh mint leaves- 8 cups water

⇒ Place mint in a glass pitcher or jar. Add water. Cover with a lid or cloth and place on counter or in the sun 12 to 24 hours so mint flavour can go into water. When it’s ready, Sun Tea can be left out at room temperature for several hours, or placed in fridge. It will keep well for a few days if refrigerated.

GINGER TEA: Ginger Tea is another tasty and soothing tea. Drink warm or cold.

Extra Prep Time: Steep 5 minutes or moreQuantity: 1 1/2 cupsIngredients: - 1 tablespoon fresh ginger (sliced, but not peeled)- 1 1/2 cups water (hot, but not boiling)

⇒ Put ginger in a teapot. Add water to teapot, put lid on and steep five minutes or more so flavour can go into water. Ginger Tea will keep a few days if refrigerated.


WATERMELON QUENCHER & WATERMELON COOKIES

Watermelon is very cleansing, hydrating, energizing, easy to prepare and tastes so good! Here are 2 great ways to enjoy watermelon

Extra Prep Time: noneQuantity: as much as you decide to make Ingredients:- watermelon

WATERMELON QUENCHERThis is one of my favourite drinks.

⇒ Cut off and discard the green skin. You might include a bit of the skin if the watermelon is organic; however it doesn’t always blend thoroughly.

⇒ Cut the red and white parts of the watermelon into 2”- 4” chunks. Put the juicy middle portion in the bottom of the blender to make blending easier. Blend until relatively smooth.

⇒ Pulp gradually floats to the surface, so keep a spoon handy to stir.

WATERMELON COOKIESHere’s a fun way to eat cookie-shaped watermelon. Blend the trimmings & outer part of the watermelon to make Watermelon Quencher.

⇒ Cut off and discard the green skin. ⇒ Slice watermelon in 3/4” thick slices. Lay each slice on the cutting

board. Using a cookie cutter, cut Cookies from the red part of the watermelon. Store in a covered container in the fridge.

⇒ Put the rest of the watermelon in a blender, and blend until relatively smooth. This is the Watermelon Quencher.


CHAPTER 4 - SOUPS,SALAD DRESSINGS, SAUCES & DIPS

Soups, Salad Dressings, Sauces and Dips are very similar. Leftovers of one can be used as a base for another. Add tahini, ground sesame or ground flax seeds to extra sauce for an interesting salad dressing.

Soups usually have a fat and a vegetable as the foundation. Salad dressings, sauces and dips have a fat and a sour as their primary components. Fats produce a creamy texture and make the mixture more satisfying. Fat-free alternatives are shown below.

Soups usually have liquid added (e.g. water or juice), depending on the amount of non-sweet fruits used (e.g. bell peppers, corn, cucumbers, lemon, lime, squash, tomato, zucchini). Turn a salad dressing recipe into a dip by using less water or juice, and/or adding nuts or seeds.

Experiment with veggies, seasonings and seeds you have on hand.

INGREDIENT SUGGESTIONS FOR CREATING SOUPS, SALAD DRESSINGS, SAUCES AND DIPS:

FAT: avocado, coconut, nuts, seeds, nut/seed butter, olive, flax or hemp oil For FAT-FREE Creamy Textures: dried fruit, mango, papaya, red pepper, sundried tomato, zucchini

SOUR: apple cider vinegar, lemon juice, lime juice, orange juice

FOR BODY: beet, bell pepper, celery, cucumber, tomato, zucchini

SWEET: apple, apricot, banana, blueberry, fig, mango, orange, papaya, pear, peach, prune, raisins, raspberry, strawberry

SPICY: cayenne, curry, garlic, ginger, hot peppers, onion

SALTY: celery, sea salt, sea vegetables (e.g. dulse, kelp, nori)

BITTER: celery tops, greens, herbs, spices

CHAPTER 4 - SOUPS,SALAD DRESSINGS, SAUCES & DIPS

C H A P T E R F O U R • S O U P S , S A L A D D R E S S I N G S , S A U C E S & D I P S • 7 3

CREATING A SOUP:A typical serving of soup is 8 to 12 ounces. The serving amount depends on how much fat the recipe contains and how it fits into the menu. Higher fat soups are served in smaller portions, such as 6 to 8 ounces. If a soup is the full meal, as much as 16 ounces per serving may be appropriate. ⇒ For body, start with a non-sweet fruit and a liquid.

⇒ Add spicy, salty, sweet, sour and bitter foods.

⇒ Add fat.

⇒ Add toppings for contrasts in texture, colour and flavour.

SOUP TOPPINGS:- avocado (1/2” to 3/4” pieces)- Brazil Nut Topping (see recipe)- broccoli or cauliflower (chopped fine)- celery (diced, or thinly sliced)- dulse (small pieces)- grated vegetables (carrots, celery root/celeriac, parsnip, zucchini)- hemp seeds- herbs (basil, cilantro, dill, parsley - minced)- peppers (red, yellow or orange peppers - diced) - pine nuts - Seasoned Nuts & Seeds (see recipe)- sesame seeds- sprouts- tomatoes (diced)

Crackers are often served with soup.


CREATING A SALAD DRESSING OR DIP:A typical serving of dressing is 1 to 4 tablespoons. The serving amount depends on how much fat the recipe contains and how it fits into the menu. Higher fat dressings are served in smaller portions.

The tastes that usually dominate in a good dressing are sour, spicy, then sweet. ⇒Start with a fat and a sour. For a creamy dressing or dip, add more

fat.

⇒For body, add a non-sweet fruit, or a bit of water.

⇒Add spicy, sweet, salty and bitter foods.

Keep in mind that the salad itself may have some fat (nuts, seeds, avocado), sweetness (raisins), spice (green onion), saltiness (celery, olives, dulse) and bitterness (greens, veggies). See Salad Ideas (pages 129 and 130) for inspiration.

FOODS FOR DIPPING:When selecting vegetables to use for dipping, try for an assortment of colours, shapes and textures. Veggies can be displayed on large lettuce leaves. - broccoli (florets & peeled stalk) - carrots (peeled sticks or slices)- cauliflower (florets)- celery (sticks - some with leaves) - cherry tomatoes (not sliced)- cucumbers (sticks or slices, peeled in strips or completely peeled) - jicama (sticks or slices)- mushrooms (slices or whole)- peppers (long slices or chunks)- radish (daikon-sliced, red-whole)- zucchini (sticks or slices)


BARBEQUE SAUCE

This sauce is great on Neatloaf, Sunburgers or Pizza, or served with Neatballs or Veggie Bites. It can be prepared well in advance. Extra Barbeque Sauce can be used to make salad dressing - just stir in raw tahini, ground sesame seeds or ground flax seeds (approximately 1 1/2 to 2 teaspoons in every 1/4 cup Barbeque Sauce).


Ingredients:- 1 green onion (chopped a bit)- 1/2 cup raisins- 1 tablespoon olive oil- 1 garlic clove (cut in half)- 1 teaspoon sea salt- dash of cayenne, or 1/4 teaspoon chopped jalapeno- 2 tablespoons Italian spice mix- 2 cups tomatoes (cut each tomato in 8 pieces)

⇒ In a food processor, process all the ingredients except tomatoes, until raisins are broken down a bit.

⇒ Add tomatoes to mixture in food processor and process briefly, leaving some lumps. Store in fridge. Barbeque Sauce will stay fresh for several days.


BEET SOUP

People are always amazed at Beet Soup’s wonderful assortment of flavours and textures.


Ingredients:- 1 cup water- 1 medium size beet (peeled, cut in chunks = approximately 1 cup)- 1 stalk celery- 1 tablespoon olive oil- 1 tablespoon lemon juice- 1 tablespoon fresh parsley (to blend) - 1 teaspoon raisins- 1 clove garlic- dash of cayenne- 1 avocado (cut into 1/2” - 3/4” pieces for topping)- 1 tablespoon fresh parsley (to mince for topping)- 1 tablespoon dulse pieces (optional topping)- 1 teaspoon pine nuts (optional topping)

⇒ Blend the following well: water, beet, celery, oil, lemon juice, parsley, raisins, garlic and cayenne. Pour into serving bowl.

⇒ Sprinkle top of soup with avocado, minced parsley, dulse and pine

nuts. Dulse is nice for colour, flavour and nutrition.


BETTER THAN MAYO

Better Than Mayo is great spread on crackers or sliced veggies, used as a dip or salad dressing, or as a topping on Sunburgers.

Extra Prep Time: none, but will have a smoother texture if all ingredients soak for 1 hour

Quantity: 1 1/2 cups

Ingredients:- 1 1/2 cups raw cashews- 3/4 cup water- 1 tablespoon olive oil- 2 tablespoons apple cider vinegar- 1 1/2 teaspoons Italian spices- 1/2 teaspoon sea salt- dash of cayenne

⇒Place all ingredients in a blender. Can blend right away, or allow to soak for 1 hour for a smoother texture. Blend all ingredients until smooth. Store in fridge. Stays fresh for several days, but is so tasty you'll probably eat it sooner.


CELERY CUMIN DRESSING

This is a yummy, satisfying dressing. I like it on leafy greens with a grated carrot.


Ingredients:- 1/3 cup water- 2 tablespoons olive oil- 2 tablespoons lemon juice- 4 stalks celery (= 2 cups)- 2 dates- 1 garlic clove- 1 teaspoon ground cumin- 1 teaspoon turmeric- 1/8 teaspoon sea salt- dash of cayenne ⇒ Blend all ingredients until smooth. This dressing keeps in fridge for

several days.


CHILI SAUCE

This is a sassy sauce to serve with Neatballs or Veggie Bites, or to put on Sunburgers or Neatloaf.

Leftover Chili Sauce can be used to make an interesting salad dressing. Just stir in raw tahini, ground sesame seeds, oR ground flax seeds (approximately 1 1/2 to 2 teaspoons in every 1/4 cup of Chili Sauce).


Ingredients:- 1 garlic (cut in half)- 2 green onions (cut in half)- 2 dates (remove pits)- 1/2 cup fresh parsley (to chop roughly)- 3/4 teaspoon sea salt- 3/4 teaspoon chili powder- 3/4 teaspoon allspice- 1 tablespoon olive oil- 1/2 teaspoon apple cider vinegar- 1 cup red or yellow peppers (chopped a bit)- 1 1/2 cups tomatoes (cut in 1” chunks)

⇒ In a food processor, process all ingredients, except peppers and tomatoes, until ingredients are small pieces.

⇒ Add peppers and tomatoes to mixture in food processor. Process briefly, leaving it chunky. Stored in fridge, Chili Sauce stays fresh for several days.


CREAMY SESAME DRESSING/DIP

This dip is very tasty and has lots of body to stick to veggies. For the same reasons it also makes a great dressing.


Ingredients:- 1/2 cup unhulled sesame seeds (can be ground before blending)- 2 tablespoons lemon juice- 2 tablespoons olive oil- 3/4 cup water - 2 cloves garlic- 2 tablespoons raisins- 1 stalk celery- 1/4 teaspoon sea salt- dash of cayenne- 1 tablespoon dry Italian spices (or your favourite herbs/spices)

⇒ Blend all ingredients. This dressing/dip keeps in the fridge for several days.


FIESTA SAUCE

Fiesta Sauce is used to make Enchiladas, and is a delightful sauce for Neatloaf or Veggie Bites.

Leftover Fiesta Sauce can be used to make an interesting salad dressing. Just stir in raw tahini, ground sesame seeds, oR ground flax seeds (approximately 1 1/2 to 2 teaspoons in every 1/4 cup of Fiesta Sauce).

Extra Prep Time: noneQuantity: 3/4 cup

Ingredients:- 1 cup red pepper- 1 tablespoon jalapeno pepper (remove seeds)- 1 green onion- 1 clove garlic- 1/2 teaspoon sea salt- 1 tablespoon lemon juice - 1 teaspoon olive oil- 1 date

⇒ Blend all ingredients until almost smooth.


GARDEN SOUP

Enjoy this hearty nutritious soup.


Ingredients:- 3/4 cup water- 1 clove garlic- 1 green onion- 1 date (remove pit)- 1 1/4 cup tomato (1 cup to blend + 1/4 cup diced for topping*) (OR red pepper, or cucumber)- 1 small zucchini (approximately 1 cup)- 2 stalks celery (approximately 1 cup)- 1 1/2 cups (lightly-packed) kale (stems removed)- 1/4 cup (lightly-packed) fresh cilantro leaves (OR fresh dill, OR parsley)- 1 tablespoon apple cider vinegar (OR lemon juice)- 1/2 teaspoon sea salt- 1 dash cayenne- 1 avocado (half to blend + half cut in 1/2” chunks for topping*)

⇒ Blend all ingredients, except avocado and other topping *, until smooth. Add half of avocado and blend in soup. Pour in serving bowl(s).

⇒ Sprinkle toppings* on soup: avocado chunks, diced tomato (OR diced red pepper OR diced cucumber).

ALTERNATIVE TOPPING:

Add a topping of 1/2 cup of sprouted mung beans (chopped so they are not longer than 1”). Note that if they are left in the soup overnight, the soup will take on a bitter taste.


LEMON GINGER SAUCE/DRESSING/DIP

Lemon Ginger Sauce is a very tasty sauce, dressing or dip. It’s good with Falafels, in a RawWrap (see Hummus/Falafels/RawWraps), or as a dip for Veggie Bites. I love using leftover sauce/dip as a salad dressing.


Ingredients:- 1/4 cup olive oil- 1/4 cup lemon juice- 1 1/2 tablespoons fresh ginger (sliced)- 2 cloves garlic- 1 1/2 tablespoons raisins- 1/2 teaspoon sea salt- 1/4 cup (lightly packed) fresh parsley

⇒ Blend all ingredients. This sauce/dressing/dip keeps in the fridge for several days.


MARINARA SAUCE

Marinara Sauce is a thick and tasty sauce for Lasagna, Pasta, Pizza or Spaghetti. Leftover sauce can be used as a base for salad dressing or soup.

Extra Prep Time: soak sun dried tomatoes and dates 4 hours so they will process well

Quantity: 2 cups

Ingredients:- 1/2 packed cup sun dried tomatoes (preferably unsulphured)- 1/4 cup dates (measure after removing pits)- 3 garlic cloves (cut in half)- 1/4 cup olive oil- 1/3 cup water- 1 tablespoon dry oregano- 1 teaspoon sea salt- 1/8 teaspoon cayenne- 1 tablespoon lemon juice- 2 cups fresh tomatoes (cut each tomato in 8 pieces)- 1/2 lightly-packed cup fresh basil

⇒ In a covered jar at room temperature, soak sun dried tomatoes, dates, garlic, olive oil, water, oregano, salt, cayenne and lemon juice, for about 4 hours, so they will process well.

⇒ In a food processor, process soaked ingredients until sun dried tomatoes and dates are very small pieces.

⇒ Add fresh tomatoes and basil to sun dried tomatoes/dates in food processor, and process until fresh tomatoes are small pieces. Marinara Sauce will keep for several days, if refrigerated.


PESTO SAUCE/DRESSING/DIP

This sauce is wonderful on Spaghetti and Pasta. For extra flavour and texture, add slices of olives and mushrooms to the Spaghetti and Pasta.

Extra Prep Time: if using walnuts, soak 4 to 8 hoursQuantity: 2 cups

Ingredients: - 1 cup pine nuts (not soaked) or 3/4 cup walnuts (to soak)- 4 garlic cloves (cut in half)- 1/2 teaspoon sea salt- 2 tablespoons olive oil- 3 tablespoons lemon juice- 2 lightly-packed cups spinach (or other mild leafy green)- 1 lightly-packed cup fresh basil- 1/2 cup water

⇒ If using walnuts, soak 4 to 8 hours, Drain and rinse.⇒ Process garlic and pine nuts or walnuts in food processor until ground.⇒ Add remaining ingredients to mixture in food processor, and process

until creamy. If making dressing, or if sauce is thicker than desired, add a bit of water. Lasts for several days in fridge.


SUPER CARROT SOUP

I love Super Carrot Soup because it’s so tasty and easy to prepare.


Ingredients:- 1 cup water- 1 1/2 cups carrots (cut in 1” chunks)- 1 tablespoon cilantro (to blend)- 1 garlic clove- 1/2 teaspoon sea salt- 1/2 teaspoon curry powder- 1/2 teaspoon cumin- 1 teaspoon raisins (to blend)- 2 tablespoons olive oil- 1 tablespoon lemon juice- dash of cayenne- 1 tablespoon cilantro (to mince for topping)- 1 teaspoon raisins (for topping)

⇒ Blend all ingredients, except toppings. Pour into serving bowl(s).⇒ Sprinkle top of soup with minced cilantro and raisins.

ALTERNATIVES: - Add 1/2 cup red pepper to blend and 1 tablespoon diced for topping.- Fresh parsley can be used instead of cilantro.- Avocado can be used instead of olive oil. After blending other

ingredients, blend 1/2 an avocado and 1/4 cup water until smooth.

SUPER CARROT CRACKERS

Use leftover Super Carrot Soup, or make some, for these tasty crackers.

Extra Prep Time: dehydrate 10 to 12 hours (8 to 10 hours if olive oil and avocado omitted)Quantity: 4 11” x 11” dehydrator trays



SUPER CARROT CRACKERS CONTINUED:

Ingredients:- 4 cups Super Carrot Soup + 1 red pepper (exclude olive oil and avocado for crunchier texture and shorter dehydrating time)- 3 cups flax (to grind lightly)

⇒ Blend soup and red pepper until smooth. Place in a large bowl.⇒ Add lightly ground flax and stir to combine. Let sit 15 minutes.⇒ Spread dough on 4 dehydrator trays lined with nonstick sheets.

Using a spatula, score dough into squares, rectangles or triangles. Dehydrate at 105 degrees. After 5 to 6 hours flip directly on mesh dehydrator trays and remove nonstick sheets.

⇒Dehydrate until completely dry (10 to 12 hours total; 8 to 10 hours if olive oil is omitted). Break at score lines and squeeze each cracker - if not firm, dehydrate more. Allow to cool, then place in a covered container. Crackers remain crunchier if not refrigerated, and keep more than a month.


SWEET & SOUR SAUCE

Great as a dipping sauce for Nori Rolls or for veggies.

Extra Prep Time: noneQuantity: 1 cup

Ingredients:- 2/3 cup dates (measure after removing pits)- 1/4 cup olive oil- 1/2 cup lime juice (or 1/4 cup lime juice and 1/4 cup lemon juice)- 1 teaspoon sea salt- 1 tablespoon apple cider vinegar- 1 tablespoon fresh ginger (chopped) - 1 tablespoon beet (peeled & chopped--added for colour)

⇒ Blend all ingredients. Stored in fridge, Sweet & Sour Sauce will stay fresh for several days.


THAI CARROT COCONUT SOUP

A delightful soup with lots of flavour and colour.


Ingredients:- 1 1/2 cups water (if too thick, add another 1/2 cup)- 1 1/2 cups carrots (cut in 1” chunks before measuring), or fresh carrot juice- 1 green onion- 5 tablespoons fresh or dried coconut (shredded, unsweetened)- 1 teaspoon turmeric- 1/2 teaspoon sea salt- 1 tablespoon lemon juice- 1 date- 2 tablespoons fresh lemongrass (finely chop the heart of 2 stalks)- 1 tablespoon fresh ginger (chopped fine)- 1 avocado - half (to blend) - half cut in 1/2”- 3/4” pieces (for topping)- 2 tablespoons fresh cilantro (to mince for topping)

⇒ Blend all ingredients, except avocado and cilantro, until smooth.⇒ Add half avocado and blend. Pour into serving bowl.⇒ Sprinkle top of soup with avocado pieces and minced cilantro.


VANCOUVER ISLAND DRESSING

You’ll enjoy this creamy tangy dressing.

Extra Prep Time: soak cashews 2 hours Quantity: 1 cup

Ingredients:- 1/2 cup cashews (to soak)- 1/2 cup tomato (chopped a bit)- 1/2 cup red pepper (chopped a bit)- 1/2 teaspoon sea salt- dash of cayenne- 1 tablespoon apple cider vinegar- 1 teaspoon water- 1 tablespoon parsley (finely minced)- 1 tablespoon tomato (finely diced)- 1 tablespoon red pepper (finely diced)

⇒ Soak cashews for 2 hours to make them easier to blend. Drain and rinse.

⇒ Blend until smooth: cashews, tomato, red pepper, salt, cayenne, vinegar and water (exclude the tablespoons of parsley, tomato and red pepper).

⇒ Stir in finely minced parsley, finely diced tomato and finely diced red pepper. This dressing keeps in fridge for several days.

C H A P T E R F I V E • A P P E T I Z E R S , C R A C K E R S , S A L A D S , E N T R E E S • 9 1

CHAPTER 5 – APPETIZERS, CRACKERS,SALADS, ENTREES

on a raw food diet, the definition of appetizer, salad and entree isn’t as distinct as with cooked foods. A salad might be the entree. Stuffed Mushrooms, Guacamole, Pizza or Salsa could be appetizers or entrees. I’ll let you decide whether you’re having an appetizer, salad or entree (with crackers on the side). Bon Appetit!

AMAZING AVOCADOS

Serve this easy recipe on sprouts, crackers or lettuce leaves.

Extra Prep Time: noneQuantity: lunch for 1 person

Ingredients:- 1 tablespoon lemon juice- 1 garlic clove (pressed)- 1 green onion (finely sliced)- 1/4 teaspoon sea salt- dash of cayenne- 1/4 - 1/2 teaspoon curry powder (or 1 tablespoon cilantro to mince)- 1/2 cup carrots (grated)- 1 avocado- sprinkle of paprika (optional)

⇒ Put lemon juice, garlic, green onion, salt, cayenne and curry in a bowl.

⇒ Stir in carrots.

⇒ Carefully cut avocado in half, lengthwise. Scoop inside of avocado and add to bowl. Save avocado shells. Chop avocado until pieces are 1/4” to 1/2” chunks… don’t mash. Stir ingredients and spoon into avocado half shells. Sprinkle paprika on top (optional).

CHAPTER 5 - APPETIZERS, CRACKERS,SALADS, ENTREES


ASPARAGUS & RED PEPPER SALAD

Extra Prep Time: - prepare Lemon Ginger Sauce (see recipe) - tastes better marinated 1 hour or moreQuantity: 2 1/2 cups

Ingredients:- 3 tablespoons Lemon Ginger Sauce (see recipe – also tastes good using apple cider vinegar instead of lemon juice)- 1 1/2 cups thin asparagus (cut off tough ends & discard; cut stalk in 1” pieces)- 1 cup red pepper (diced)

⇒ Prepare Lemon Ginger Sauce, which needs no extra prep time.⇒ Place all ingredients in serving bowl and stir gently to coat. Can be

served immediately, but better if marinated 1 hour or more in the fridge.


BRAZIL NUT TOPPING

Inspired by Terces Engelhart’s Brazil Nut Parmesan Cheese recipe in “I Am Grateful”. This is a tasty, nutritious topping for salads, soups and Spaghetti/Pasta/Noodles.


Ingredients:- 3/4 cup Brazil nuts (not soaked)- 1 clove garlic (cut in half)- 1/4 teaspoon sea salt

⇒ Process all ingredients in food processor until fluffy. Store in glass jar in fridge.


CAESAR SALAD

Caesar Salad is great on its own, or served with Lasagna or Spaghetti.

Extra Prep Time: noneQuantity: 4 cups (includes 1/2 cup of dressing)

Ingredients:- 1/3 cup hemp seeds (to blend) - 1/2 teaspoon sea salt- 1/4 teaspoon mustard powder- 1/4 teaspoon chili powder- 4 tablespoons lemon juice- 2 tablespoons water- 2 garlic cloves- 1 teaspoon brown or golden flax seeds (to grind)- 1 date- 2 tablespoons dulse pieces (minced fine), or dulse flakes- 6 cups romaine lettuce (cut in 1 inch strips)- 1 tablespoon hemp seeds (for topping)

⇒ Blend well: all ingredients, except dulse, romaine and hemp seeds for topping.

⇒ Stir dulse into dressing. Allow dressing to sit at least 5 to 10 minutes to thicken (the ground flax seeds will become gelatinous, making dressing thicker). If dressing seems too thick, add a small amount of water.

⇒ Place romaine in serving bowl. Pour dressing over romaine and toss to coat well.

⇒ Sprinkle 1 tablespoon hemp seeds on top.


CANNELLONI

Extra Prep Time: - prepare Almond Cheese (~16 hours to soak & peel almonds, blend with probiotic & ferment) - soak sundried tomatoes 4 hours for Marinara SauceQuantity: 16 cannelloni rolls

Ingredients:- 1 cup Almond Cheese (recipe on page 117)- 1 1/2 cups Marinara Sauce (recipe on page 84)- 1 tablespoon dry oregano- 1/4 teaspoon sea salt- 1 lightly-packed cup spinach (to chop fine)- 1 medium zucchini (not peeled)

⇒Prepare Almond Cheese. ⇒While Almond Cheese is fermenting, soak sundried tomatoes for

Marinara Sauce for about 4 hours. ⇒Prepare Marinara Sauce and process so sauce is relatively smooth. ⇒When Almond Cheese is fermented, place in a bowl. Add 1/2 cup

Marinara Sauce, oregano, salt and finely chopped spinach to Almond Cheese and stir to combine.

⇒Using a cheese slicer or vegetable peeler, cut zucchini in thin lengthwise slices (1/16” thick). Discard the first 2 slices because they won’t be wide enough to roll cannelloni and have too much of the zucchini’s outer layer. You’ll need 16 slices.

⇒Place 1 1/2 tablespoons of filling on the end of each zucchini slice. Gently roll zucchini around filling, then place roll on serving plate.

⇒When serving, pour 1 tablespoon Marinara Sauce on each cannelloni roll.


CAN’T BEET THAT SALAD

This is one of my favourite salads and it’s so easy to make.


Ingredients:- 2 medium beets (peeled and grated)- 1 1/2 tablespoons apple cider vinegar- 1/8 teaspoon sea salt- 1 avocado (cut in 1/2” to 3/4” pieces)

⇒ Combine beets, vinegar and salt in a bowl. ⇒ Gently stir avocado pieces into beet mixture.


CARROT QUINOA SALAD

Extra Prep Time: soak quinoa 2 to 3 hours, then sprout 10 to 20 hoursQuantity: 3 cups

Ingredients:- 1/4 cup dry quinoa (= 3/4 cup sprouted)- 2 cups carrots (peeled and grated)- 1 tablespoon raisins- 2 tablespoons lemon juice- 1/4 cup fresh cilantro OR parsley (to chop)- 1/2 teaspoon sea salt- dash of cayenne- 1 avocado (cut in 1/2” to 3/4” pieces)

⇒ Soak quinoa 2 to 3 hours. ⇒ Drain quinoa in a fine mesh strainer and rinse several times. Place

strainer over a bowl and cover with a damp cloth. Allow quinoa to sprout 10 to 20 hours (rinse occasionally so it doesn’t dry completely). It should have a white tail the length of each seed.

⇒ Rinse and drain sprouted quinoa. Place all ingredients, except avocado, in serving bowl and stir.

⇒ Add avocado pieces to bowl and stir gently.


CHILI

Extra Prep Time: soak sundried tomatoes & date 4 hours while marinating most of veggies 4 hoursQuantity: 6 cups

Ingredients:- 3/4 cup sun-dried tomatoes, or 1/4 cup sundried tomato powder (see page 37) - 2 cups water- 1 date - 3 cups tomatoes (diced 1/2”)- 2 teaspoons ground cumin- 1 1/2 teaspoons sea salt- 2 tablespoons apple cider vinegar (or lemon juice)- 2 tablespoons olive oil- 1 tablespoon jalapeno pepper (remove seeds, chop fine)- 1 small zucchini (diced 1/2” = 1 cup)- 2 medium size carrots (grated, not peeled = 1 cup)- 1 portabello mushroom (diced 1/2” = 2 cups) - 2 green onions- 1 clove garlic- 1/4 cup hemp seeds

⇒ Soak sun-dried tomatoes, water and date 4 hours. Soaking not required if using sun-dried tomato powder.

⇒ At the same time, put the remaining ingredients, except green onions, garlic and hemp seeds, in a large bowl or 2 litre jar. Stir to mix and coat ingredients. Cover bowl or jar, and marinate 4 hours in fridge. Stir occasionally.

⇒ After marinating ingredients 4 hours, blend sun-dried tomatoes, soak water and date with green onions and garlic until relatively smooth. Stir into marinated ingredients. If too thick, add a little water. Stir in hemp seeds.


CHILI CHIPSChili chips are great for scooping guacamole or salsa. Eat them alone when you’re in the mood for something crunchy.

Extra Prep Time: - ferment 1 1/2 to 2 days (or use lemon juice) - dehydrate 8 to 10 hoursQuantity: approximately 80 chips

Ingredients:- 1 cup brown flax seeds (to lightly grind 1/2 cup & not grind the rest) - 1 cup golden flax seeds (to lightly grind 1/2 cup & not grind the rest)- 2 cups water (to blend) + 1 cup (to add after fermenting)- 1/4 cup raisins- 2 garlic cloves- 1 medium onion- 2 celery stalks- 1 teaspoon chili powder- 1/2 cup fresh cilantro, lightly packed - 1 tablespoon lemon juice (only use if not fermenting dough) ⇒ Pour flax seeds in a large bowl (glass or ceramic). Blend remaining

ingredients, except lemon juice. Stir into flax seeds. Cover bowl with a cloth and leave on counter to ferment for 1 1/2 to 2 days. Fermentation adds a pleasant sour taste (and good bacteria), so add lemon juice only if not fermenting the dough. Stir each day, adding a bit of water (~ 1/2 cup) if dough gets firm.

⇒ After fermenting, add 1 cup water and stir. Dough should be a bit runny. For each chip, drop one tablespoon of dough on dehydrator tray lined with nonstick sheet. After all chips are on sheets, gently smooth any lumps and guide each chip into an oval shape. Dehydrate at 105.

⇒ After 5 to 6 hours, flip each chip directly on to mesh dehydrator tray. Dehydrate a total of 8 to 10 hours (until very dry). Squeeze each cracker—if not firm, dehydrate until completely dry. When done, allow to cool, then place in a covered container. Chips remain crunchier if not refrigerated, and keep for more than a month.

1 0 0 • U N C O O K I N G W I T H R A W R O S E

COLESLAW & COLESLAW CRACKERS

COLESLAW: Extra Prep Time: none Quantity: 4 to 5 cupsIngredients:- 6 cups green cabbage (approximately 1/2 of a medium cabbage)- 1 cup carrots (peeled and grated)- 1/3 cup fresh parsley (to chop)- 1 teaspoon sea salt- dash of cayenne- 1 tablespoon olive oil- 2 to 3 tablespoons apple cider vinegar- 1 tablespoon raisins (optional)⇒ Cut cabbage in half, cutting through core. Cut one of the halves in

half again, and slice off the hard core. Finely slice cabbage and place in a bowl. Add remaining ingredients to bowl and stir gently.

COLESLAW CRACKERS: Enjoy their light crispy texture. Extra Prep Time: dehydrate 10 to 12 hours Quantity: 4 11”x11” dehydrator trays Ingredients:- 4 cups Coleslaw (see above recipe)- 1/2 teaspoon sea salt- 3 cups water- 3 cups brown or golden flax seeds (to grind lightly)⇒ In food processor, process coleslaw and salt until small bits, but not

mushy. Put in a large bowl. ⇒ Add water and ground flax seeds to bowl and stir well. Let sit 30

minutes. ⇒ Stir dough and spread 1/4” thick on 4 dehydrator trays lined with

nonstick sheets. Using a spatula, score dough into squares, rectangles or triangles. Dehydrate at 105. After 5 to 6 hours, flip over directly on mesh dehydrator trays and remove nonstick sheets.

⇒ Dehydrate until completely dry (10 to 12 hours total). Break at score lines and squeeze each cracker—if not firm, dehydrate more. Allow to cool, then place in a covered container. Crackers remain crunchier if not refrigerated, and keep more than a month.

C H A P T E R F I V E • A P P E T I Z E R S , C R A C K E R S , S A L A D S , E N T R E E S • 1 0 1

CREAMY DILL PASTA

Creamy Dill Pasta’s melding of flavours and textures is very satisfying.

Extra Prep Time: noneQuantity: 4 cups (sauce weighs down noodles, resulting in reduced

amount of pasta compared with initial ingredients) served on 4 cups leafy greens (optional)

Ingredients:- 1 cup raw cashews (not soaked)- 1/2 cup water- 1 teaspoon sea salt- 1/8 teaspoon cayenne- 1 tablespoon olive oil- 1 tablespoon apple cider vinegar- 1 clove garlic- 5 packed cups noodles from 2 medium zucchinis (see Spaghetti)- 1/2 lightly-packed cup fresh dill (to chop a bit) or 1 1/2 tbsps dry dill- 4 cups leafy greens and/or sprouts (optional)

⇒ Put cashews, water, salt, cayenne, oil, vinegar and garlic in a blender, but don’t blend yet (so cashews can soften slightly while preparing the noodles).

⇒ Prepare noodles, place in a bowl and snip a few strands with scissors so they aren’t super long.

⇒ Blend ingredients that have been soaking in blender, until smooth. Stir chopped dill into sauce in blender. Blend briefly so pieces of dill are visible, and sauce remains white (instead of turning green).

⇒ Pour sauce over zucchini noodles and toss to coat pasta.⇒ Nice served on leafy greens and/or sprouts because greens/sprouts

get coated with excess sauce (besides tasting good and adding nutrients).

ALTERNATIVE: Add to noodles: 1/2 cup broccoli or cauliflower florets (cut in small pieces), or thinly sliced red pepper.


CUCUMBER DILL SALAD

Cucumber Salad is easy to prepare and very flavourful.


Ingredients:- 1 1/2 cups cucumber (thinly sliced)- 1 tablespoon red onion (thinly sliced)- 1/4 cup fresh dill (to mince)- 2 teaspoons olive oil- 2 teaspoons apple cider vinegar- 1/2 teaspoon sea salt

⇒ Place all ingredients in serving bowl and stir gently.


CURRY

Extra Prep Time: none, although veggies will soften a bit if marinated a few hoursQuantity: 4 cups

Ingredients:- 1 cup red pepper (1 – 1 1/2” long thin strips)- 1 small zucchini (to dice 1/2” = approximately 1 cup)- 1 cup cauliflower (cut into 1/2” – 3/4” florets) - 1 cup broccoli (cut into 1/2” - 3/4” florets)- 1 cup pineapple (diced 1/2”)- 1 cup pineapple (cut in chunks to blend)- 3 dried apricots (slice each apricot in half)- 1/3 cup coconut (dried, or fresh)- 1 clove garlic (cut in half)- 1/2 teaspoon fresh ginger (sliced)- 1 teaspoon sea salt- 2 teaspoons curry- dash of cayenne- 1/4 cup sesame seeds (to grind), or raw tahini- 1 avocado (cut in 1/2” chunks)- 1/3 cup cilantro (to chop)

⇒ Put red pepper, zucchini, cauliflower, broccoli and pineapple in bowl. ⇒ In blender, blend pineapple, apricots, coconut, garlic, ginger, salt,

curry and cayenne, until relatively smooth. ⇒ Add ground sesame seeds, or tahini, to mixture in blender, and blend

to combine. Pour sauce over veggies in bowl and stir to coat. Can be eaten immediately (after adding avocado and cilantro) or, marinated a few hours. If sauce is too thick, add a little water.

⇒ Gently stir in avocado and cilantro.

ALTERNATIVE VEGETABLES TO USE:beans, bean sprouts, carrots, cucumbers, mushrooms, onions, tomatoes


ENCHILADAS

Use Enchilada Filling to make Enchiladas on Tortillas with Fiesta Sauce. Also great eaten alone or on large lettuce leaves.

Extra Prep Time: - dehydrate Tortillas 8-9 hours (make in advance) - soak walnuts & sundried tomatoes 4 hours - dehydrate Enchiladas 1 hour (optional)Quantity: 6 Enchiladas

Ingredients:- 6 Tortillas (recipe on page 144)- 3/4 cup Fiesta Sauce (recipe on page 81)

ENCHILADA FILLING (2 cups):- 1/2 cup walnuts (to soak)- 1/2 packed cup sun dried tomatoes (to soak)- 1/3 cup water (to soak sundried tomatoes)- 1 green onion (cut in a few pieces)- 1 garlic clove (cut in half)- 1/2 teaspoon sea salt- 1/2 teaspoon chili powder- 1/2 teaspoon cumin powder- 1 cup cabbage (finely shredded)- 1/2 cup carrots (cut in 1” chunks before measuring)

⇒ Soak walnuts 4 hours. Soak sun dried tomatoes in water 4 hours. ⇒ Drain and rinse walnuts. In a food processor, process until small bits

but not paste-like. Place in a bowl.⇒ Process well: sun dried tomatoes with its soak water, green onion,

garlic, salt, chili powder and cumin. Add to bowl.⇒ Add finely shredded cabbage to bowl.⇒ Process carrots until very small bits, but not mushy. Add to bowl and

stir to combine all ingredients well.



ENCHILADAS CONTINUED:

ASSEMBLING ENCHILADAS:⇒ Place Tortillas, with inside up (shiny side), on a flat, dry surface.

Spread 1 tablespoon Fiesta Sauce on each Tortilla.⇒ Spread 1/3 cup of Enchilada Filling along middle of each Tortilla.

Gently roll Tortilla and place, seam side down, in a baking dish (or other serving plate). Drizzle (a zigzag design is nice) 1 tablespoon of Fiesta Sauce along the top of each Enchilada.

⇒ Can be eaten immediately, or warmed for 1 hour in dehydrator at 120 degrees.


GUACAMOLE

Guacamole is great on its own, or:- served with Salsa (recipe on page 131)- on sprouts- spread on crackers- rolled in a nori sheet, on a lettuce leaf, or in a wrap- scooped using crackers or tortilla chips - scooped using veggies such as sliced carrots, red pepper chunks, celery

sticks, jicama slices, or daikon radish slices


Ingredients:- 1 tomato (diced)- 2 or 3 garlic cloves (pressed or chopped very fine)- 1 green onion (finely chopped)- 2 tablespoons lemon and/or lime juice- 1/4 cup fresh cilantro (to chop fine)- 1/4 teaspoon sea salt- 1/8 teaspoon cayenne, or 1/2 teaspoon finely chopped jalapeno- 2 avocados (diced or mashed)

⇒ Stir all ingredients together in a bowl. Stored in the fridge, guacamole will remain fresh for 2 days.


HUMMUS / FALAFELS / RAW WRAPS

Hummus is easy to prepare and can be made into Falafels by dehydrating it. Hummus or Falafels can also be eaten in Raw Wraps.

HUMMUS:Hummus is great served on crackers or red peppers, or as a dip for Veggies (e.g. broccoli, carrots, cauliflower, celery, cucumbers, jicima, mushrooms, radishes, red peppers, romaine leaves, tomatoes, or zucchini).

Extra Prep Time: - soak sunflower seeds 4 to 8 hoursQuantity: 2 cups

Ingredients:- 1/2 cup sunflower seeds (to soak)- 1 medium zucchini (= approximately 2 cups) cut in 1” chunks- 3 cloves garlic- 1 teaspoon sea salt- 1/2 teaspoon ground cumin- 1/2 teaspoon curry- 1 tablespoon olive oil- 1/4 cup lemon and/or lime juice- 1/4 cup sesame seeds (to grind)

⇒ Soak sunflower seeds 4 to 8 hours, then drain and rinse.⇒ In food processor, process sunflower seeds and all ingredients,

except sesame seeds, until smooth. ⇒ Add sesame seeds (ground in a coffee grinder) and process until

combined. Will keep several days, if refrigerated.

FALAFELS & RAW WRAPS CONTINUED ON NEXT PAGE


HUMMUS/FALAFELS/RAW WRAPS CONTINUED

FALAFELS:Falafels are made by dehydrating Hummus, with more curry, cumin and sesame seeds added, plus some parsley. They are great eaten alone, or with Tzatziki, Lemon Ginger Sauce, or in Raw Wraps.

Extra Prep Time: - prepare Hummus using sunflower seeds soaked 4 to 8 hours (see recipe on previous page)

- dehydrate Falafels approximately 9 hoursQuantity: 12 Falafels (2 1/4” circles x 1/4” thick)

Ingredients:- 2 cups Hummus (see recipe on previous page)- 2 teaspoons curry- 1/2 teaspoon ground cumin- 1/3 cup sesame seeds (to grind)- 1/3 cup fresh parsley (to mince)

⇒ Stir curry, cumin, ground sesame seeds and parsley into Hummus. For each Falafel, place 2 1/2 tablespoons of mixture on dehydrator trays lined with nonstick sheets. Flatten patties into 2 1/2” circles. Dehydrate at 105 degrees.

⇒ After about 3 hours of dehydrating, Falafels are firm enough to remove from nonstick sheets, and place directly on mesh dehydrator trays.

⇒ Dehydrate Falafels approximately 9 hours in total. They are best the first day, but will keep several days if refrigerated. For travelling, dehydrate approximately 12 hours in total.

RAW WRAPS:Falafels or Hummus are yummy in Raw Wraps, which start with a red cabbage leaf, or lettuce leaf holding a Falafel, or Hummus. To this add a slice of tomato, slices of red pepper and Lemon Ginger Sauce. If using a Falafel in the Raw Wrap, add tomato, red pepper and Lemon Ginger Sauce close to serving time so Falafel doesn’t get soggy.


JICAMA: SPICY FRIES & NOT POTATO SALADJicama (pronounced hickama) - A crisp root vegetable that’s a bit sweet and starchy. Peel, then slice 1/4” thick to use instead of a cracker, or to scoop dips, guacamole, hummus, or salsa. Jicama can also be grated or sliced into salads.

SPICY FRIES:Quantity: 4 cups (approximately 5 servings)Ingredients:- 1/2 – 3/4 teaspoon sea salt- 1/4 teaspoon chili powder- 1/8 teaspoon ground cumin- 1 teaspoon olive oil- 2 tablespoons lime juice- 4 cups jicama (peeled, sliced in 1/4” - 1/2” strips - like french fries) ⇒ Put all ingredients, except jicama, in a bowl and stir to combine. ⇒ Add jicama strips to bowl and gently stir to coat.

NOT POTATO SALAD:Quantity: 3 cups salad on 3 cups leafy greensIngredients:- 3 cups jicama (peeled, diced in 1/2” - 3/4” chunks)- 1 stalk celery (thinly sliced)- 2 green onions (thinly sliced)- 1/4 - 1/2 teaspoon sea salt- 2 teaspoons apple cider vinegar- 1 carrot (peeled, grated)- 1/4 cup fresh dill or parsley (to mince – optional)- 1 cup Not Egg Dressing: 1 cup raw cashews, 1/2 cup water, 1/4 teaspoon sea salt, 1/2 teaspoon turmeric, 1/4 teaspoon mustard powder, dash of cayenne, 1 tablespoon apple cider vinegar and 1 date- 1/2 avocado (cut in 3/4” pieces - optional)- 3 cups leafy greens (optional)⇒ Place jicama, celery, onions, salt, vinegar, carrot and dill or parsley in a bowl. ⇒ Blend Not Egg Dressing and pour over ingredients in bowl. Stir to coat well. ⇒ Add avocado pieces and gently stir. Nice served on leafy greens

because greens get coated with excess sauce (besides tasting good and adding nutrients).


KALE CHIPS

Extra Prep Time: - soak nuts/seeds 4 to 8 hours (not cashews) - dehydrate kale chips approximately 8 hoursQuantity: approximately 12 cups kale chips

Ingredients: - 1 cup walnuts (to soak), OR 1 cup cashews (not soaked), oR 3/4 cup sunflowers seeds with 1/4 cup pumpkin seeds (to soak)- 12 lightly-packed cups kale, after removing stems* (curly kale has a crunchy, melt-in-your-mouth feel and a mild taste)- 1 cup tomato (or red pepper, or combination of both)- 1 stalk celery (= approximately 1/2 cup)- 2 green onions- 2 garlic cloves- 1/2 teaspoon sea salt- 1 teaspoon curry powder- 1 tablespoon olive oil- 2 tablespoons lemon juice

⇒ Soak nuts/seeds 4 to 8 hours (don’t soak cashews). Drain and rinse.

⇒ Rinse kale and remove stems (*Hold end of stem. With other hand, push leaves down and off stem). Place kale in a large bowl.

⇒ Put all ingredients, except kale, in blender with nuts/seeds on top (so ingredients will blend easier). Blend until relatively smooth, then pour over kale. Massage kale to thoroughly coat both sides of kale. Place kale on dehydrator trays lined with non-stick sheets. This fits nicely on 3 dehydrator trays. It’s best to leave an empty space above each tray for better airflow, and so kale doesn’t get crushed by the tray above it. Dehydrate at 105 degrees until very crisp (approximately 8 hours). Allow to cool, then store in a covered container in cupboard. Kale chips keep several weeks.

ALTERNATIVE COATINGS:PESTO: Blend 4 garlic cloves, 1 lightly-packed cup basil, 1/2 teaspoon sea salt, 3 tablespoons lemon juice, 1/3 cup water, 1 cup walnuts (to soak).

CREATE YOUR OWN: Blend 1 1/2 cups sauce (e.g. chili sauce).


LASAGNA

Extra Prep Time: - prepare Almond Cheese (16 hours) - soak sundried tomatoes 4 hours for Marinara - dehydrate Lasagna 1 to 4 hours (optional)Quantity: 8” x 11” glass pan or 9” springform pan (4-5 entrees)Ingredients: ALMOND RICOTTA:- 1 cup Almond Cheese (recipe on page 117)- 1 green onion (minced fine)- 1 garlic clove (crushed)- 1/2 teaspoon sea salt⇒ Place ingredients in a bowl and mix well.

MARINARA SAUCE:- 2 cups Marinara Sauce (recipe on page 84)

MUSHROOM LAYER (= 2 1/2 cups):- 8 medium mushrooms, sliced 1/4” thick, then chopped 3/4” wide

ZUCCHINI LAYER (= 2 cups):- 1 medium zucchini, sliced 1/16” thick lengthwise using cheese slicer or

vegetable peeler. Cut slices in half so they are shorter.

SPINACH LAYER:- 2 lightly-packed cups spinach (to finely chop just before assembling)

ASSEMBLING LASAGNA:⇒ Spread 1/4 of sauce in 8” x 11” glass pan or 9” springform pan. ⇒ Place 1/2 of zucchini slices on sauce, each slice slightly overlapping. ⇒ Spread 1/4 of sauce, then 1/2 of mushrooms. Press firmly.⇒ Dot with 1/3 of Cheese, then 1/2 of spinach. Press firmly. ⇒ Continue layering with: rest of zucchini, 1/4 of sauce, rest of

mushrooms, 1/3 of Cheese, rest of spinach. Press firmly. Finish with rest of sauce and dot with rest of Cheese. Serve immediately, or warm in dehydrator at 120 degrees 1 hour, then at 105 for 3 hours. Remove springform pan before serving. Keeps 2 days in fridge.


MARINATED MUSHROOMS

Use Marinated Mushrooms for a tasty, quick side dish, on Pizza, or to add zip to soups or salads.

Extra Prep Time: noneQuantity: 2 cups (4 cups if eaten immediately)

Ingredients: - 1 1/2 tablespoons Italian spices, or dry oregano- 1/4 teaspoon sea salt- dash of cayenne- 1 tablespoon date syrup, or raw agave nectar - 1/4 cup olive oil- 1/4 cup apple cider vinegar- 12 medium size mushrooms (sliced 1/4 inch thick)

⇒ Place all ingredients, except mushrooms, in a container with a lid that will store the mushrooms. Stir well.

⇒ Add mushrooms and gently stir to ensure all mushrooms are coated. Store in fridge. Gently turn container periodically so mixture coats mushrooms. Marinated Mushrooms will be good for several days if refrigerated.


NEATBALLS & NEATLOAF

Neatballs are great for Spaghetti, or with Sauce (e.g. Barbeque, Chili, Fiesta or Marinara Sauce - Serve sauce in separate bowl to keep Neatballs dry). Neatloaf uses the same ingredients as Neatballs, plus Sauce.

Extra Prep Time: - soak nuts and seeds approximately 8 hours - dehydrate Neatballs 4 hours; Neatloaf 6 hours - prepare Sauce for Neatloaf Quantity: 30 1” Neatballs, or 4” x 7”x 1” Neatloaf

Ingredients: - 1/2 cup almonds (to soak)- 1/2 cup sunflower seeds (to soak)- 1/2 cup pecans or walnuts (to soak)- 1 green onion (cut in half)- 2 celery stalks (cut in 1” chunks)- 2 tablespoons fresh parsley- 1 1/2 teaspoons poultry seasoning - 1/2 teaspoon sea salt- 2 tablespoons olive oil- dash of cayenne - 1/4 cup flax seeds (to grind well)- 1 or more cups Sauce (see recipe for Barbeque, Chili, Fiesta or Marinara Sauce) - if making Neatloaf

⇒ Soak almonds, sunflower seeds and pecans (or walnuts) approximately 8 hours. Drain and rinse. In food processor, process with other ingredients, except flax, until fine but not paste-like. Place in large bowl. Add ground flax seeds to bowl and mix well.

⇒ FOR NEATBALLS: Allow mixture to set 10 minutes. Squeeze and roll mixture into 1” balls and place directly on mesh dehydrator tray. Dehydrate 4 hours at 105 degrees—until outside is dry.

⇒ FOR NEATLOAF: Form mixture into 4” x 7”x 1” loaf on dehydrator tray lined with nonstick sheet. Dehydrate 5 hours at 105 degrees, then remove nonstick sheet and place directly on mesh dehydrator tray. Spread 1 cup Sauce on Neatloaf, and remainder in small bowl to serve with Neatloaf. Dehydrate Neatloaf and sauce in bowl for 1 hour.


NORI ROLLS

Nori Rolls are nice served with Sweet & Sour Sauce and Pickled Ginger. I love eating Nori Rolls with chopsticks!

Extra Prep Time: none (NOTE: best made just before serving)Quantity: 16 1” pieces

Ingredients:- 2 nori sheets (dried, not roasted or toasted)- 1 1/2 cups leafy greens (dry the greens)- 1 avocado (1/4” thin slices)- 1 celery stalk (cut the full length of each stalk in 4 strips; only 2 of the

4 strips are needed per recipe)- 1 green onion (finely sliced)- 1/2 cup carrots (peeled and grated or julienned)- 1 cup sprouts- 1/2 cup red pepper (cut in long, thin strips) – optional

⇒ Lay nori sheets (shiny side down) on a dry surface. Ingredients are only put on half of nori sheet so they end up in the middle of roll.

⇒ Place dried greens on half of nori sheet. The greens will help keep nori sheets from getting soggy.

⇒ Put avocado slices on greens. ⇒ Put a celery slice on each sheet, letting celery stick out each end of

sheet. Besides being tasty and crunchy, the celery slice will make rolling easier.

⇒ Add green onion, then carrots and sprouts. If adding red pepper or sunflower sprouts, let some stick out the ends of sheet.

⇒ Roll each sheet very snuggly, starting with half of nori sheet that has ingredients on it. Moisten the end of the sheet with water or lemon so it will stick to form a Nori Roll. Allow closure to dry for a few minutes, then cut in 1” pieces using a sharp knife, or a serrated knife. Stand each piece on the cut so you see ingredients.

Variations of Nori Rolls: - Instead of avocado, use Sassy Spread, or make interesting fillings using leftover Sunburgers, Neatloaf or Veggie Bites.- Add peeled, grated parsnip, or fresh herbs (e.g. dill, cilantro, fennel).


NORI SNACKS – CURRY/ITALIAN/SAVOURY

Nori Snacks are very tasty, chewy and great to take on hikes. They can be eaten without dehydrating, but need to be dehydrated to keep for more than a day.

Extra Prep Time: - soak nuts and seeds 4 to 12 hours - dehydrate Nori Snacks 3 hoursQuantity: 36 snacks (each 1 1/2” long)

Ingredients (Here are a few types to try):

CURRY NORI SNACKS:- 1/4 cup almonds (to soak)- 1/2 cup sunflower seeds (to soak)- 1 1/2 tablespoons dates (remove pits before measuring)- 1 teaspoon curry- 1/4 teaspoon sea salt- 1 1/2 teaspoons apple cider vinegar- 3 nori sheets (dried, not roasted or toasted)

ITALIAN NORI SNACKS:- 1/2 cup sunflower seeds (to soak)- 1/4 cup sesame seeds (to rinse in a strainer; don’t grind)- 1 tablespoon sun dried tomatoes (cut in 1/4” pieces)- 1 1/2 tablespoons dates (remove pits before measuring)- 1 teaspoon Italian spices- 1/4 teaspoon sea salt- 1 teaspoon lemon juice- dash cayenne- 3 nori sheets (dried, not roasted or toasted)



NORI SNACKS CONTINUED:

SAVOURY NORI SNACKS:- 1/2 cup sunflower seeds (to soak)- 1/4 cup pumpkin seeds (to soak)- 1 1/2 tablespoons dates (remove pits before measuring)- 1 1/2 teaspoons curry- 1/2 teaspoon cumin- 1/2 teaspoon fresh ginger (sliced)- 1/4 teaspoon sea salt- 1 tablespoon apple cider vinegar- 3 nori sheets (dried, not roasted or toasted)

⇒ Soak almonds 8 to 12 twelve hours; sunflower and pumpkin seeds 4 to 8 hours; just rinse sesame seeds.

⇒ Drain and rinse nuts and seeds. In a food processor, process all ingredients, except nori sheets, until paste-like.

⇒ Nori sheets are approximately 6” x 8”. Using scissors, cut each sheet in 3 strips which are each 6” long. Lay these 9 nori sheets flat (shiny side down) on a dry surface. Spread mixture on half of each nori sheet so mixture will end up in middle of roll, when sheet is rolled. Roll each sheet snuggly, starting with half of nori sheet that has ingredients on it. Moisten end of sheet with a bit of water or lemon so it will stick. To make 1 1/2” long Nori Snacks, allow the closure to dry a few minutes, then cut each roll into 4 pieces using scissors.

⇒ Dehydrate Nori Snacks directly on mesh dehydrator trays at 105 degrees for 3 hours. They will keep several weeks if dry and stored in fridge.


NOT DAIRY- Almond Cheese

- Cashew Cream Cheese - Sweet Crème Fraiche

- Sour Cream - Herb Cheese / Cheese Sauce

ALMOND CHEESE:Extra Prep Time: - soak almonds 8 to 12 hours - ferment 8 to 12 hours (less in warmer weather)Quantity: 1 cup

Ingredients: - 1 cup almonds (to soak)- 1/2 cup water + 1/8 teaspoon probiotic powder (= contents of 1

capsule)- 1/4 teaspoon sea salt

⇒ The colour and texture of almond cheese is more cheese-like when skin is removed. To leave skin on, or remove it, soak almonds in water 8 to 12 hours.*

⇒ TO MAKE A WHITE, CREAMY RICOTTA TYPE CHEESE, REMOVE SKINS AS FOLLOWS: After soaking 8 to 12 hours, pinch/peel almonds while they are still in water. If some almonds don’t peel easily, soak in very warm water. Discard soak water.

(*Another way to remove almond skins is with a hot water bath. This method needs to be done BEFORE soaking almonds, otherwise it will scald almonds that have started to sprout. Put almonds in a bowl of very hot water for 5 minutes. Add cold water so you can comfortably peel almonds. After peeling, soak 8 to 12 hours.)

⇒ Rinse and drain peeled or unpeeled almonds. Blend almonds with water, probiotic powder and salt until smooth and creamy. A little more water may be needed to blend. Pour into a nut mylk bag hanging over a bowl (to catch drippings), or put a nut mylk bag or cheesecloth into a colander, over a bowl. Don’t use metal because it may react with acids produced by fermentation. Put a plate on top of bag or



NOT DAIRY CONTINUED: cheesecloth. Ferment 8 to 12 hours (less in warmer weather) in a

warm (not hot) place. If room is cold, cover with a damp towel and place in dehydrator set at 90 degrees.

⇒ When desired fermentation is reached, squeeze out more liquid. Scoop out cheese and store in fridge up to a week. Drippings in the bowl are tasty to drink, or can be used as a base for soup or dressing.

CASHEW CREAM CHEESE:Extra Prep Time: - soak cashews 2 hours - ferment 8 to 12 hours (less in warmer weather)Quantity: 1 cup

Ingredients: - 1 cup cashews (to soak)- 1/2 cup water + 1/8 teaspoon probiotic powder(= contents of 1 capsule)- 1/4 teaspoon sea salt (only use a dash if making Sweet Crème Fraiche)

⇒ Soak cashews 2 hours to make them easier to blend. ⇒ Drain and rinse. Blend with water, probiotic powder and salt. A little

more water may be needed to blend. Cashews don’t release liquid during fermentation, so they aren’t strained. Pour in glass or ceramic container, and cover with a cloth. Ferment in a warm place 8 to 12 hours. Store in fridge up to 4 days.

SWEET CRÈME FRAICHE:Nice served with Buckwheat Walnut Scones, or as topping on pie or fruit. Extra Prep Time: none after preparing Cashew Cream CheeseQuantity: 1 cup

Ingredients: - 1 cup Cashew Cream Cheese (see above)- 1 tablespoon date syrup, or raw agave nectar- 1 tablespoon lemon juice⇒ Stir all ingredients. Store in fridge up to 4 days.



NOT DAIRY CONTINUED:

SOUR CREAM:Extra Prep Time: soak cashews 2 hoursQuantity: 1 cup

Ingredients: - 1 cup cashews (to soak in 2 cups water)- 1/2 cup water - 1/4-1/2 teaspoon sea salt- 3 tablespoons lemon juice

⇒ Soak cashews 2 hours so they are easier to blend. ⇒ Drain cashews and rinse. Blend with water, salt and lemon juice until

very smooth. Store in fridge up to a week.

HERB CHEESE / CHEESE SAUCE:Enjoy as a tasty Spread, or blend with a little water for Cheese Sauce.

Extra Prep Time: none after preparing Almond or Cashew CheeseQuantity: 1 1/4 cup

Ingredients: - 1 cup Almond Cheese, or Cashew Cream Cheese (see previous pages)- 1 green onion (finely sliced)- 1 garlic clove (crushed)- 1 tablespoon fresh parsley (to finely mince)- 1 tablespoon fresh cilantro, dill, oregano, red pepper, OR thyme (to finely mince)- 1/8 teaspoon sea salt- dash of cayenne⇒ Place all ingredients in a bowl and stir. Store in fridge up to 4 days. Serving suggestions (see photo of Red Pepper Round and Dill Roll on page 52): - Serve in a bowl. - Form a 4” x 1” round on a plate. For easy shaping, press cheese onto the plate using a food stacker, or a 4” springform pan (without the pan’s base). - Shape into a 5” x 1 3/4” roll with your hands, and serve on a plate.


NOT EGG SALAD & NOT EGG DIP / DRESSING

I’m sure you’ll love this recipe!

Extra Prep Time: noneQuantity: 3 1/2 cups + 4 cups greens or sprouts to serve it on

Ingredients:- 1 cup cashews (not soaked)- 1/2 cup water- 2 teaspoons dried oregano- 1 1/4 teaspoons sea salt- 1/2 teaspoon turmeric- 1/4 teaspoon mustard powder- dash of cayenne- 1 tablespoon apple cider vinegar- 1 date- 1 medium zucchini (grated, then chopped a bit = 2 cups)- 2 cups green cabbage (finely grated)- 1 stalk celery (finely diced = 1/2 cup)- 3 tablespoons fresh parsley (to mince)- 1 green onion (finely sliced)- 4 cups leafy greens and/or sprouts (optional)

⇒ Put cashews, water, oregano, salt, turmeric, mustard, cayenne, vinegar and date in a blender, but don’t blend yet (so cashews can soften slightly while preparing the other ingredients).

⇒ Put zucchini, cabbage, celery, parsley and green onion in a bowl. ⇒ Blend ingredients that have been soaking in blender, until smooth,

then pour over the zucchini, etc. Combine well. ⇒ Nice served on leafy greens and/or sprouts because greens/sprouts

get coated with excess sauce (besides tasting good and adding nutrients).

NOT EGG DIP / DRESSING (=1 cup) Blend 1 cup cashews, 1/2 cup water, 1/4 teaspoon sea salt, 1/2 teaspoon turmeric, 1/4 teaspoon mustard powder, dash of cayenne, 1 tablespoon apple cider vinegar and 1 date.


ORIENTAL SALAD

Besides being colourful, Oriental Salad is very tasty, and has delightful textures. Have fun eating it with chopsticks.

Adding arame (a sea weed) is optional; however, it’s an interesting and beneficial addition to your diet. Read the description on the label because some companies steam arame, which makes it not raw.


Ingredients: - 1/4 cup dried arame (a sea weed) to soak in a cup of water (optional)- 3/4 teaspoon sea salt- dash of cayenne- 3/4 teaspoon fresh ginger (finely chopped)- 2 tablespoons apple cider vinegar - 2 teaspoons raisins- 2 cups carrots (peeled, then grated)- 1 cup bean sprouts - 1/2 cup grated: celery root (peeled), OR parsnip (peeled), OR zucchini (not peeled)- 2 tablespoons cilantro (to chop)- 1 cup greens (chopped), preferably dark green- 1 avocado (cut in 3/4” to 1” chunks)

⇒ Arame is an optional addition to this salad. To soften arame, soak in a cup of water while you prepare rest of salad.

⇒ Place salt, cayenne, ginger, vinegar and raisins in serving bowl and stir. ⇒ Add rest of ingredients and stir gently.

⇒ Drain and rinse soaked arame, then stir into rest of salad.


PESTO ON KELP NOODLES

This recipe is great if you don’t have much time to prepare supper, yet want a satisfying meal.

Extra Prep Time: if using walnuts, soak 4 to 8 hoursQuantity: 4 cups

Ingredients: - 16 oz. kelp noodles- 1 cup pine nuts (not soaked) OR 3/4 cup walnuts (to soak)- 4 garlic cloves (cut in half)- 1 lightly-packed cup fresh basil- 1 teaspoon sea salt- dash of cayenne- 3 tablespoons lemon juice- 2 lightly-packed cups spinach (to chop a bit)- 3/4 cup cherry tomatoes (cut each tomato in half)- 4 cups leafy greens (optional)

⇒ If using walnuts, soak 4 to 8 hours. Drain and rinse.⇒ Put kelp noodles in a large bowl. Cover noodles with water, then drain.

Using scissors, cut noodles in about 8 places, so noodles aren’t super long. Cover noodles with warm water (not hot) to soak while preparing sauce.

⇒ In food processor, process pine nuts or walnuts, garlic, basil, salt, cayenne and lemon juice until relatively smooth.

⇒ Add spinach to mixture in food processor, and process until relatively smooth.

⇒ Drain noodles well. Pour sauce over noodles and toss to coat. ⇒ Gently stir in tomatoes. ⇒ Nice served on leafy greens because the greens get coated with

excess sauce (besides tasting good and adding nutrients).

ALTERNATIVE: Use 1/2 cup cilantro instead of 1 cup basil.


PICKLED GINGER

Pickled Ginger is usually served with Nori Rolls. It can also be added to salads, soups, sauces or Veggie Pate for some zip.

Extra Prep Time: noneQuantity: 1/3 cup ginger

Ingredients: - 1 tablespoon water- 1 tablespoon raw agave nectar- 2 teaspoons apple cider vinegar (unpasteurized)- dash of sea salt- 1 teaspoon slice of beet (optional - for colour)- 1/3 cup ginger (*use a vegetable peeler to peel, then thinly slice)

⇒ Pour water, agave, vinegar, salt and beet in a glass jar and stir well. ⇒ Add ginger slices to jar, making sure ginger is covered with liquid. Put

lid on jar and refrigerate. Keeps for more than a month in fridge.

ALTERNATIVE:

This is an easier way to make Pickled Ginger. Note that it tends to bring out a stronger ginger flavour than the recipe above. Instead of serving thin slices of ginger, the ginger is in small bits which can be spooned onto Nori Rolls, or your plate. *You don’t need to peel the ginger or slice it thin. Just process unpeeled, sliced ginger in a food processor until ginger is small bits, then add to water, agave, vinegar, salt and beet in a jar. Store in the fridge.


PIZZA CRUST/CRACKERS

Extra Prep Time: - soak sunflower seeds 4 to 8 hours - dehydrate crusts 10 to 12 hoursQuantity: 14 x 6” OR 27 x 3” OR 50 x 1 3/4”

Ingredients:- 2 cups sunflower seeds (to soak)- 3 cloves garlic (cut in half)- 3 green onions (cut in half)- 1 stalk celery (cut in 1” chunks = 1/2 cup)- 3 tablespoons Italian spices- 1 tablespoon raisins- 1 tablespoon lemon juice- dash of cayenne - 1/4 cup water- 2 cups carrots (cut in 1” chunks before measuring) - 1 small beet (peeled, cut in 1”chunks)- 1 cup brown flax seeds (to grind)

⇒ Soak sunflower seeds 4 to 8 hours, then drain and rinse.⇒ In food processor, process sunflower seeds, garlic, onions, celery,

Italian spices, raisins, lemon juice, cayenne and water, until fine but not a paste. Put in a large bowl.

⇒ Process carrots and beet until fine, but not mushy. Add to bowl. ⇒ Grind flax seeds fairly well in a coffee grinder and add to bowl. Combine

well and allow to set 15 minutes so flax will bind the dough. ⇒ Form dough into 1/4” thick circles on a nonstick sheet (a spring release

scooper makes uniform amounts; a lifter dipped in water helps press, form and lift crust without sticking). Gently lift and place directly on mesh dehydrator trays. Dehydrate 10 to 12 hours at 105 degrees, until crust is completely dry.

⇒ Allow crusts to cool, then place in a covered container. Crusts keep well for a month or more, if not refrigerated.


PIZZAS

Pizzas are always a favourite. You might want to experiment using Marinara Sauce and/or some other toppings (e.g. slices of tomato, garlic, onion, broccoli, avocado).

Extra Prep Time: - make Pizza Crust (soak seeds 4 to 8 hours, dehydrate 10 to 12 hours) – can be made weeks in advance

- make Barbeque Sauce – can be made days in advance

- make Marinated Mushrooms – can be made days in advance, or use fresh mushrooms - Pizza Spread (optional) – can be made a day or two in advanceQuantity: 14 x 6”, OR 30 x 2 1/2” Pizzas

Ingredients:- 1 batch of Pizza Crust recipe (page 124)- 1 batch of Pizza Spread recipe (optional - page 126)- 1 batch of Barbeque Sauce recipe (page 75)- 1 red, yellow or orange pepper (diced)- 1/2 cup pitted olives (thinly sliced)- 1/2 batch of Marinated Mushroom recipe (page 112), or use 6 fresh mushrooms sliced 1/4” thick- 14 fresh basil leaves (chopped) – optional, but very nice

⇒ Shortly before serving, spread some Pizza Spread (optional) on each Pizza Crust, then Barbeque Sauce. NOTE: If Barbeque Sauce is added too far in advance, the Pizza Crust may get soggy; however using Pizza Spread between the Crust and Barbeque Sauce will keep the Crust dry a bit longer. Top with peppers, olives, mushrooms, then with basil.


PIZZA SPREAD

Pizza Spread put directly on Pizza Crusts keeps crusts drier than if sauce is put directly on crust.

Extra Prep Time: soak almonds and sunflower seeds 8 hours Quantity: 1 cup

Ingredients:- 1/2 cup almonds (to soak)- 1/2 cup sunflower seeds (to soak)- 1 clove garlic (cut in half)- 2 teaspoons dried oregano- 1/2 teaspoon sea salt- 1 tablespoon olive oil- 1 tablespoon lemon juice

⇒ Soak almonds and sunflower seeds 8 hours. Drain and rinse.

⇒ Process almonds, sunflower seeds and other ingredients in food processor until mixture becomes paste-like. Stays fresh in fridge for several days.


RAINBOW SALAD

This recipe from Patrick Dubois of Vancouver, British Columbia, is tasty, colourful and easy to prepare!


Ingredients:- *kernels cut off 2 cobs of corn (Don’t substitute frozen or canned corn. In addition to not being raw, the flavour is different.)- 1 1/2 cups cherry tomatoes (sliced in half)- 1/2 cup red onion (sliced thin)- 1/2 cup fresh basil (chopped fine)- 1/2 teaspoon sea salt (optional)

⇒ Stir all ingredients together in the serving bowl.

* Kernels can be cut off the cob easier if each cob is cut or broken in half. Place the cut end of each cob on the cutting board so the cob is upright, then slice off the kernels.


RED PEPPER BOATS

My daughter Lisa created Red Pepper Boats. The recipes she likes best are those with minimal ingredients—to really enjoy the flavour of the vegetables (see photo of Lisa’s Raw Dinner Plate on page 52). Fill these Red Pepper Boats with cargo and ship them to your mouth.

Extra Prep Time: noneQuantity: lunch for one person Ingredients:- 1 red pepper (cut in large wedges)- 1 avocado (cut in slices, or 1/2” chunks)- 1 garlic clove (sliced extra thin, or squeezed through a garlic press)- 1 tablespoon fresh cilantro or parsley (to mince)- juice of 1 lime- a few dashes of sea salt

⇒ Put avocado in red pepper wedges.

⇒ Add garlic, cilantro or parsley, lime juice and sprinkle with salt.

ALTERNATIVES:

- Use chard or lettuce instead of red pepper.

- Another tasty use of red pepper wedges is to stuff them with raw sauerkraut. A small amount of caraway seeds mixed with the sauerkraut adds a nice flavour.


SALAD IDEAS

Salads provide an abundance of nutrients, are easy to make and taste delicious. Try to vary ingredients so you get an assortment of minerals and vitamins. Also, eating a variety of foods will help keep you interested in healthy eating habits. Listen to your body’s cravings.

Here’s one of my favourite salads, followed by some ingredients you may want to substitute or add.


Ingredients:- 1 1/2 tablespoons raw tahini OR 2 tablespoons dry sesame seeds (to grind) - 1 - 2 tablespoons lemon juice- 1 tablespoon water (2 tablespoons if using ground sesame seeds)- 1 - 2 sprinkles of sea salt- dash of cayenne- 1 - 2 cloves garlic (crushed)- 2 teaspoons raisins or currants- 3 tablespoons fresh dill, cilantro or parsley (to mince),

OR 2 teaspoons fresh thyme, basil or rosemary (to mince), AND/OR 1/2 teaspoon of a dry spice or herb (e.g. caraway seeds,

celery seeds, cumin, curry, Italian spices, turmeric) - 1 carrot (grated or julienned, not peeled)- 2 cups leafy greens, chopped or torn (e.g. kale, beet leaves, spinach, lettuce, sorrel or dandelion greens)- 1 avocado (cut in 1/2” – 3/4” chunks)

⇒ Stir tahini, lemon, water, salt, cayenne and garlic in a bowl.⇒ Stir in raisins, herb and/or spice and carrot.⇒ Add and gently toss greens, evenly coating them.⇒ Add avocado and stir gently.



SALAD IDEAS CONTINUED:

ALTERNATIVES:

- 1 small beet (peeled and grated)- 1 - 2 broccoli or cauliflower florets (chopped in 1/4” pieces)- 1 stalk celery (sliced)- 1/4 cup celery root/celeriac (peeled and grated)- 1/4 cup cucumber (sliced)- 1/4 cup dulse (whole dulse broken into 1” pieces)- 1 teaspoon fresh ginger (unpeeled, finely chopped)- 1 green onion (thinly sliced)- lime juice, orange juice or apple cider vinegar--instead of lemon juice- 2 - 3 mushrooms (sliced)- 1 - 2 tablespoons whole flax seeds (to grind), flax oil, hemp seeds, or

olive oil, instead of avocado- 5 olives (soaked in water to dilute salt)- 1/4 cup parsnip (peeled and grated)- 2 tablespoons red pepper (diced)- 1 teaspoon pine nuts - 1/4 cup daikon radish (peeled and sliced), or red radish (sliced)- 1/4 cup squash (peeled and sliced, or grated)- 1/2 cup fresh tomato (sliced) – can be used instead of lemon juice- 3 sun dried tomatoes (soaked in water or oil for several hours), or 1/2

teaspoon sun dried tomato powder (see page 37)- 1/4 cup turnip (peeled and sliced, or grated)- 1/4 cup zucchini (sliced)

For a light, easy to prepare salad, stir together lemon or lime juice (or sliced tomato), olive oil (or an avocado), salt and cayenne. Add chopped fresh herbs and leafy greens.


SALSA

The combination of flavours will remind you that this Salsa is still alive!

Salsa is great:- scooped using Tortilla Chips, Pizza Crackers, Chili Chips, Savoury

Crackers and/or Super Carrot Crackers- served with Guacamole- served with slices of avocado- Extra Salsa can be used to make salad dressing -- just stir in raw

tahini, ground sesame seeds or ground flax (approximately 1 1/2 to 2 teaspoons for every 1/4 cup Salsa)

- For Nachos, serve Tortilla Chips with Salsa and Herb Cheese (recipe on page 119).


Ingredients:- 2 1/2 cups fresh tomatoes (diced in 3/4” pieces) - 1/4 cup sun dried tomatoes (snipped in 1/4” - 1/2” pieces with scissors),

or 4 teaspoons sun dried tomato powder (see page 37)- 2 green onions (finely chopped)- 3 garlic cloves (pressed, or finely chopped) - 1 teaspoon sea salt- 1/8 - 1/4 teaspoon cayenne, or 1/2 teaspoon finely chopped jalapeno (or more for Hot!)- 1 tablespoon olive oil- 1 tablespoon raisins- 1 tablespoon lime juice- 1 cup red or yellow peppers (diced in 1/2” pieces)- 2/3 cup fresh cilantro (to mince)

⇒ Put all ingredients in a bowl and mix thoroughly. Stored in fridge, Salsa remains fresh for several days.


SASSY SPREADSpreads are easy to prepare and taste great. I like them on crackers, wraps, lettuce, red pepper, cucumber and in Nori Rolls, with sprouts on top. Try various herbs and spices, and you’ll enjoy a different spread each time.

Extra Prep Time: soak walnuts 4 to 8 hours Quantity: 1 cup

Ingredients:- 1 cup walnuts (to soak)- 1 clove garlic (cut in half)- 1 stalk celery (cut in 1” chunks = approximately 1/2 cup)- 1/4 teaspoon sea salt- 1 teaspoon curry- 1 teaspoon olive oil- 1 tablespoon lemon juice

⇒ Soak walnuts 4 to 8 hours. Drain and rinse.

⇒ Process walnuts and other ingredients in food processor until it becomes paste-like. Stays fresh in fridge for several days.

ALTERNATIVES:

- Instead of curry, add a dash of cayenne, plus an herb or spice such as basil, cilantro, cumin, dill, ginger, Italian spices, oregano, rosemary or thyme. If dried, use 1-2 teaspoons. If fresh, use 2-3 tablespoons.


SAVOURY CRACKERSThe seeds’ colours add to the appeal of these crunchy, flavourful crackers.

Extra Prep Time: dehydrate 9 to 10 hoursQuantity: 4 11” x 11” dehydrator trays Ingredients:- 1 cup unhulled sesame seeds (to soak – can also use 1/2 cup white sesame seeds and 1/2 cup black sesame seeds)- 3 cups brown flax seeds (lightly grind 2 of the 3 cups)- 1 cup golden flax seeds (not ground)- 2 tablespoons cumin (whole, not ground)- 1 teaspoon curry powder- 1 teaspoon sea salt- 3 cups water- 1 lemon (peeled and seeds removed, or 2 tablespoons lemon juice)- 4 stalks celery- 1 large onion- 1 cup parsley- 2 tablespoons raisins- 1 cup carrots (grated) (optional)

⇒ Soak sesame seeds while preparing other ingredients.⇒ Place flax seeds, cumin, curry and salt in a large bowl and stir. ⇒ Blend remaining ingredients except sesame seeds and carrots, then

stir into mixture in bowl. Drain and rinse soaked sesame seeds, then stir into dough. Stir in grated carrots (optional). Allow to sit for at least 15 minutes so flax binds dough together.

⇒ Stir dough and spread 1/8” to 1/4” thick on 4 dehydrator trays lined with nonstick sheets. Using a spatula, score dough into squares, rectangles or triangles. Dehydrate at 105 degrees 5 or 6 hours.

⇒ After dehydrating 5 to 6 hours, flip over directly on mesh dehydrator trays, and remove nonstick sheets.

⇒ Dehydrate a total of 9 to 10 hours. Break crackers at score lines. Squeeze each cracker—if not firm, dehydrate until completely dry. When done, allow to cool, then place in a covered container. Crackers remain crunchier if not refrigerated, and keep more than a month.


SEASONED NUTS & SEEDS

Have these tasty nuts and seeds on hand when you want something to nibble, or to use as toppings for salads and soups. Try different seasonings—for ideas, refer to Foods For International Flavours (see page 44).

Extra Prep Time: - soak nuts/seeds 4 to 12 hours - dehydrate approximately 7 hours for seeds and 9 hours for nutsQuantity: 3 cups

Ingredients:- 2 cups nuts or seeds (to soak) – almonds, hazelnuts, pecans, pumpkin

seeds, sunflower seeds and/or walnuts. (I like 1 1/2 cups sunflower seeds and 1/2 cup pumpkin seeds)

- 1/3 cup dates (measure after removing pits)- 1/4 cup water- 1 tablespoon cinnamon- 1/2 teaspoon nutmeg- 1 teaspoon sea salt

⇒ Soak almonds 8 to 12 hours; hazelnuts, pecans, pumpkin seeds, sunflower seeds and walnuts 4 to 8 hours.

⇒ Drain and rinse nuts/seeds and put in a bowl. ⇒ In food processor, process dates, water, cinnamon, nutmeg and salt,

then add to bowl with nuts and seeds. Stir so nuts and seeds are coated. Spread mixture on dehydrator tray lined with nonstick sheet. Dehydrate at 105 degrees approximately 7 hours for seeds and 9 hours for nuts. After about 4 or 5 hours in dehydrator, use a spatula to turn nuts and seeds so they dry thoroughly. Allow to cool, then store in a glass jar in fridge for a month or more.

ALTERNATIVE:

Instead of using cinnamon and nutmeg, add 1 teaspoon ground cumin and 1 teaspoon curry.


SEEDY SALAD

This recipe has a yummy sweet/sour flavour, plus it uses pulp left over from making Nut Mylk.

Extra Prep Time: To obtain pulp, make Nut Mylk (requires soaking nuts/seeds for 2 to 12 hours). Pulp can be prepared the day before and refrigerated, or can be frozen days in advance.

Quantity: 5 cups

Ingredients:- 1 cup nut pulp (see Nut Mylk recipe on page 61)- 3 tablespoons apple cider vinegar- 1/4 cup olive oil- 1/4 teaspoon sea salt- dash of cayenne- 1/2 cup fresh dill (to chop) - 1 carrot (grated)- 1 stalk celery (sliced)- 1 avocado cut in 3/4” chunks- 1/2 cup chopped red pepper (optional)- 5 cups of greens (e.g. lettuce, spinach, kale, etc.)

⇒ Place pulp in a large bowl. Stir in apple cider vinegar, olive oil, salt and cayenne.

⇒ Add dill, carrot, celery, avocado, and red pepper (optional).⇒ Stir in greens.


SPAGHETTI / PASTA / NOODLES

Pesto Sauce or Marinara Sauce are tasty sauces for Spaghetti, Pasta or Noodles. For the ultimate Spaghetti, serve Neatballs on Spaghetti with Marinara Sauce. Use leftover noodles and sauce in salads, salad dressings or soups. Also see Cannelloni, Creamy Dill Pasta and Pesto on Kelp Noodles recipes.

Extra Prep Time: none Ingredients:Various vegetables can be used to make Spaghetti, Pasta or Noodles:- beets (peeled) NOTE: If serving beets with other vegetables, prepare

beets last, and serve separately so beet juice doesn’t make the other noodles pink.

- butternut squash (peeled and seeded)- carrots (peeled) - celery root (celeriac) (peeled) - turnips (peeled)- yams (peeled)- zucchini (not peeled)

⇒ Spaghetti can be made by putting beets, yams or zucchini (=Zugetti) through a Spirooli Slicer. If a lot of juice comes out of zucchini noodles, drain in a strainer. The Spirooli Slicer cuts one continuous (very long!) strand, so snip some noodles with scissors, or have scissors handy for guests to have fun cutting as they serve themselves. One medium zucchini produces approximately 2 1/2 packed cups of spaghetti.

⇒ A Spiralizer makes angel hair pasta from beets, carrots and zucchini. Zucchini made using a Spiralizer will be quite juicy; therefore prepare it immediately before serving, and/or drain in a mesh strainer.

⇒ A julienne peeler is a handy tool for making Pasta. Cut long, thin strips of butternut squash, carrots, celery root (celeriac) or zucchini. Zucchini with a carrot is pleasing to look at and taste.

⇒ Vegetable peelers, or cheese slicers, make thin, wide Noodles (e.g. Lasagna, fettucini, Cannelloni) from butternut squash, celery root (celeriac), turnips or zucchini.


STUFFED MUSHROOMS

Stuffed Mushrooms are a scrumptious finger food to serve at parties or potlucks.

Extra Prep Time: - soak walnuts 4 to 8 hours - can be dehydrated for 1/2 hourQuantity: 2 cups filling for 20 small mushrooms

Ingredients:- 2/3 cup walnuts ( to soak)- 20 small mushrooms (Stuffed Mushrooms are move flavourful using small mushrooms instead of large ones)- 5 cloves garlic (cut in half)- 1 lightly-packed cup fresh cilantro (to chop a bit)- 1/2 teaspoon sea salt- 1/8 teaspoon cayenne- 2 tablespoons lemon juice- 1/2 cup red pepper (chopped a bit)

⇒ Soak walnuts 4 to 8 hours. Drain and rinse.⇒ Gently wash mushrooms and pop off stems. Place mushrooms on

serving plate and stems in food processor. ⇒ In food processor, process mushroom stems, walnuts, garlic, cilantro,

salt, cayenne and lemon juice until coarsely ground. Place in a bowl. ⇒ Process red pepper in food processor until small bits. Add to bowl

and stir. ⇒ Stuff mixture into mushroom caps. Store in fridge until ready to

serve, or can be dehydrated at 120 degrees for 1/2 hour before serving. If there is extra filling, it’s great served on crackers.


SUNBURGERS (FOR YOUR RAWBQ)

This is always a favourite at retreats.

Extra Prep Time: - soak sunflower seeds or walnuts 4 to 8 hours - dehydrate patties 4 to 6 hoursQuantity: 8 full size pattiesIngredients:Patties: - 1 cup sunflower seeds, or walnuts (to soak)

- 1 teaspoon sea salt - 1/8 teaspoon cayenne - 1 teaspoon poultry seasoning - 1/2 cup celery (cut in 1” pieces) - 1/2 cup onion (chopped a bit)

- 1/4 cup red pepper - 1 tablespoon fresh parsley - 3 cups carrots (cut in 1” chunks before measuring) - 1/4 cup flax seeds (to grind well)

To Serve: - 8 large romaine lettuce leaves - tomato (sliced to put on patties) - onion (sliced thin to put on patties) - Barbeque Sauce or Chili Sauce - Better Than Mayo – optional, but oh so good! - thin cucumber slices and fresh dill, or Tzatziki (optional)

⇒ Soak sunflower seeds or walnuts 4 to 8 hours, then drain and rinse. ⇒ In a food processor, process sunflower seeds or walnuts, salt, cayenne

and poultry seasoning until well processed, but not paste-like. Put in a large bowl.

⇒ Process celery, onion, red pepper and parsley until finely chopped. Add to bowl.

⇒ Process carrots until fine but not mushy. Add to bowl. ⇒ Add ground flax seeds to bowl and combine well. Let sit 10 to 15 minutes

so flax will bind the mixture better. Form 8 patties 1/2” thick (smaller patties for kids and potlucks). Gently place patties directly on mesh dehydrator tray. Dehydrate at 105 degrees 4 to 6 hours.

⇒ Serve each patty on the wide portion of a dry romaine leaf (so the leaf can be folded to keep toppings from falling out). Serve tomato, onion, cucumber and dill on a separate plate so patties don’t get soggy.


TABOULEH SALAD

This salad is full of flavour, textures and colour.

Extra Prep Time: soak quinoa 2 to 3 hours, then sprout 10 to 20 hoursQuantity: 6 cups

Ingredients:- 1/4 cup dry quinoa (= 3/4 cup sprouted)- 2 tablespoons olive oil- 2 tablespoons lemon juice- 1 teaspoon sea salt- 1 clove garlic (chopped fine or pressed)- 2 cups fresh parsley (to chop fine)- 2 cups fresh tomatoes (to dice 1/2”)- 1/4 cup sun dried tomatoes (snipped in 1/4” pieces with scissors), or 4 teaspoons sun dried tomato powder (see page 37)- 1/2 cup onion (finely chopped)- 2 cups cucumber (to dice 1/2”)- 1/4 cup fresh mint (optional – to chop)

⇒ Soak quinoa 2 to 3 hours.⇒ Drain quinoa in a mesh strainer and rinse several times. Place strainer

over a bowl and cover with a damp cloth. Allow quinoa to sprout 10 to 20 hours (rinse occasionally so it doesn’t dry completely). It should have a white tail the length of each seed.

⇒ Rinse and drain sprouted quinoa. Place quinoa, olive oil, lemon juice, salt and garlic in serving bowl and stir gently.

⇒ Add remaining ingredients to bowl and stir gently. Note: If salad is being left to marinate in fridge for several hours, add cucumber and mint just before serving so cucumber doesn’t get a rubbery texture and mint will be fresher.


TAHINI TURMERIC ON GREENS

This is one of my favourite salads!


Ingredients:- 1/2 teaspoon grated lemon zest - 2 tablespoons lemon juice - 1 1/2 tablespoons raw tahini (see alternatives below)- 1 tablespoon water (see alternatives below) - 1/4 teaspoon sea salt - 1/2 teaspoon turmeric- 1/8 teaspoon curry- dash of cayenne- 1 clove garlic (crushed)- 2 teaspoons raisins- 1 carrot (grated)- 4 cups salad greens (chopped or torn)- 1/2 - 1 avocado (cut in 1/2”-3/4” chunks)

⇒ Place the following ingredients in a large salad bowl and stir: lemon zest and juice, tahini, water, salt, turmeric, curry, cayenne, garlic and raisins. If dressing is too thick, add a bit more water.

⇒ Stir in grated carrot.⇒ Add salad greens and toss to coat greens.⇒ Add avocado and stir gently.

ALTERNATIVES:

Instead of using 1 1/2 tablespoons raw tahini and 1 tablespoon water:- grind 1 tablespoon sesame seeds and mix with 1 tablespoon water,- oR grind 1 tablespoon flax seeds and mix with 1 tablespoon water.


TOMATO ON WALNUT CILANTRO CRUST

Treat yourself to an entrée that’s easy to prepare and satisfying.

Extra Prep Time: soak walnuts 4 to 8 hoursQuantity: 3 1/2” round x 1/2” thick (entrée for one person)

Ingredients:CRUST:- 1/2 cup walnuts (to soak)- 1/8 teaspoon sea salt- 1/4 cup fresh cilantro (to chop a bit)- 1 tablespoon shredded coconut (unsweetened)TOPPING:- 1 medium tomato (thinly sliced)- 1/2 cup sprouts

CRUST:⇒ Soak walnuts 4 to 8 hours.⇒ Drain and rinse walnuts. In a food processor, process with salt until

walnuts are small bits. ⇒ Add cilantro and coconut to walnuts in food processor, and process

very briefly, until ingredients are combined. ⇒ Put mixture onto serving plate. Using a spatula, press crust firmly on

plate to form a round 3 1/2” x 1/2” thick crust.

TOPPING:⇒ Place tomato slices on crust. Top with sprouts.

ALTERNATIVES:Use 1/2 cup fresh basil or dill, instead of 1/4 cup cilantro.


TOMATO SALAD

Tomato salad is simple to prepare and full of flavour.


Ingredients:- 3 cups tomatoes (cut in half through the stem, then cut in slim wedges)- 1/3 – 1/2 cup white or red onions (very thinly sliced)- 1/3 cup fresh parsley (to chop coarsely)- 1 teaspoon sea salt- 2 teaspoons olive oil- 1 tablespoon apple cider vinegar

⇒ Place all ingredients in serving bowl and stir gently.

ALTERNATIVE: Tomato Salad is also nice with 3/4 cup red pepper slices added.


TORTILLA CHIPS

Tortilla Chips are great with Amazing Avocados, Guacamole, Hummus, Pate, Salsa, Tzatziki or dips.

Extra Prep Time: - soak sunflower seeds 4 to 8 hours - dehydrate Tortilla Chips 9 to 10 hoursQuantity: 96 Tortilla Chips (2 1/2” x 2 1/2” x 3” triangles)

Ingredients:- 1 cup sunflower seeds (to soak)- 1 1/2 cups golden flax seeds (to grind lightly)- 4 tablespoons lime juice (lemon is also good, but I prefer lime)- 1/4 cup dates (measure after removing pits)- 1 teaspoon jalapeno pepper (remove seeds)- 2 teaspoons sea salt- 1/2 teaspoon ground cumin- 3 cups fresh corn kernels (approximately 4 cobs of corn)- 1 medium onion (chopped a bit) - 1 cup red pepper (chopped a bit)

⇒ Soak sunflower seeds 4 to 8 hours.⇒ Lightly grind flax seeds and put in a large bowl. ⇒ Drain and rinse soaked sunflower seeds. In a food processor, process

sunflower seeds, juice, dates, jalapeno, salt, cumin and corn, until small bits. Add to flax in bowl and stir.

⇒ Process onion and red pepper until they are small bits. Stir into rest of ingredients.

⇒ Spread dough very evenly on 3 dehydrator trays lined with nonstick sheets with 12” x 12” of dough on each sheet. With the edge of a spatula, score each sheet into 16 squares (3”x3”each), then score each square from one corner to its opposite corner to make triangles. Dehydrate at 105 degrees 3 hours, then flip directly on mesh dehydrator trays and remove nonstick sheets. Dehydrate 6 to 7 more hours, until dry. Cool and store in a covered container in fridge, or at room temperature, for several weeks.


TORTILLAS

Tortillas are ideal for making Enchiladas or wraps (see It’s A Wrap on page 201).

Extra Prep Time: - dehydrate tortillas 8 to 9 hoursQuantity: 8 (6” rounds)

Ingredients:- 2/3 cup golden flax (to grind well)- 1/4 teaspoon chili powder- 1 1/2 cups water- 2 cups carrots (cut in 1” chunks before measuring)- 3 stalks celery (approximately 1 1/2 cups)- 1/4 cup olive oil- 2 tablespoons lemon juice- 1 tablespoon raisins

⇒ Place ground flax and chili powder in a bowl and stir.⇒ In a blender, blend water, carrots, celery, olive oil, lemon juice and

raisins until relatively smooth. ⇒ Add wet ingredients to ground flax in bowl and mix well (a whisk is

good for this). Leave 5 minutes to absorb water and thicken a bit, but not too long or it won’t spread easily. For each tortilla, drop 1/2 cup dough on dehydrator tray lined with nonstick sheet. Form 4 discs (6” each) on each sheet, not touching each other. Spread evenly so Tortillas dry uniformly.

⇒ Dehydrate at 105 degrees for 8 hours, or until able to peel off nonstick sheets. If there are moist areas, flip Tortillas directly onto mesh dehydrator trays, remove nonstick sheets and dehydrate until dry but still pliable (approximately 30 minutes). Store 2 weeks in fridge, or 2 months in freezer. Can be moistened with water, sauce or filling, to soften.


TZATZIKI

This Greek food can be used as a sauce to serve with Falafels, or as a dip for crackers or veggies. Also, at your next RawBQ, put Tzatziki on a Sunburger instead of Better Than Mayo, cucumber slices and dill.

Extra Prep Time: soak cashews 2 hours Quantity: 2 cups

Ingredients:- 1 cup cashews (to soak)- 1/3 cup water- 1/2 teaspoon sea salt- 2 tablespoons lemon juice- 1 clove garlic (cut in half)- dash of cayenne- 1 cup cucumber (* after peeling, seeding, grating and squeezing)- 1/3 cup fresh dill (to mince finely) or 1 tablespoon dry dill

⇒ To soften cashews, soak 2 hours in enough water to cover them. Drain and rinse.

⇒ Blend until smooth: cashews, water, salt, lemon juice, garlic and cayenne. Pour in a bowl.

⇒ * Peel cucumber if skin is thick/hard. If there are seeds, remove by scraping a spoon down the middle. Grate cucumber, then squeeze out most of juice (discard juice). Add cucumber and dill to bowl of blended cashews, and stir to combine. Can be eaten immediately, although best after chilling in fridge.


VEGGIE BITES

Great finger food, especially with Barbeque Sauce, Chili Sauce, Creamy Sesame Dip, Fiesta Sauce, Lemon Ginger Sauce or Sweet & Sour Sauce.

Extra Prep Time: - soak almonds and sunflower seeds 8 hours - dehydrate Veggie Bites 4 to 5 hoursQuantity: 24 Veggie Bites (2” x 1 1/2” x 1/3” thick)

Ingredients:- 1/2 cup almonds (to soak)- 1/2 cup sunflower seeds (to soak)- 2 lightly-packed cups spinach or other greens (chopped a bit)- 2 green onions (cut in half)- 2 teaspoons ground cumin- 1 teaspoon curry - 1/2 teaspoon sea salt- 2 tablespoons olive oil- 2 tablespoons lemon juice- 1 1/2 cups carrots (cut in 1” chunks before measuring)- 1/3 cup flax seeds (to grind well)

⇒ Soak almonds and sunflower seeds 8 hours. Drain and rinse. Process in food processor until fine, but not paste-like. Place in a large bowl.

⇒ Process spinach, onions, cumin, curry, salt, oil and lemon juice until fine. Add to bowl.

⇒ Process carrots until fine by not mushy. Add to bowl.⇒ Add ground flax seeds to bowl and combine well. Let sit 10 minutes so

flax will bind mixture. For each Veggie Bite, place one tablespoon on a nonstick sheet (a spring-release ice cream scooper is helpful). Form into an oval shape, 1/2” thick (a lifter dipped in water helps to press, form and lift dough without sticking). Place Veggie Bites directly on mesh dehydrator tray. Dehydrate at 105 degrees 4 to 5 hours (until firm and outside is dry). Serve immediately, or allow to cool, then store in fridge for several days.


VEGGIE KABOBS

Extra Prep Time: - marinate 4 to 5 hours - dehydrate 1 to 2 hoursQuantity: 4 Kabobs on 10” or 12” skewers

Ingredients:BBQ MARINADE (3/4 c): - 3/4 cup tomatoes (cut in chunks) - 1 green onion - 1/4 cup dates - 1 garlic clove - 1/2 teaspoon sea salt - 1 1/2 tablespoons Italian spices - 1 tablespoon olive oil- 1 tablespoon lemon juice- dash of cayenneKABOBS:- 1 small zucchini (cut in 12 rounds 1/4” - 1/2” thick)- 1/2 red pepper (cut in 8 chunks) - 4 small mushrooms (cut in half)- 1 medium tomato (cut in 8 pieces)- 1 cup pineapple (cut in 8 chunks 1/2” - 3/4” thick)

⇒ In blender, blend Marinade until smooth. Pour in a bowl.⇒ Add Kabob vegetables and pineapple to Marinade, gently stirring to

coat all pieces. Cover bowl and marinate in fridge 4 to 5 hours. ⇒ Put vegetables and pineapple on 4 skewers. It’s nice with zucchini in

the middle of each skewer and at each end. Lay Veggie Kabobs on dehydrator tray lined with nonstick sheet. Pour extra Marinade over Kabobs. Dehydrate at 120 degrees 1 to 2 hours. Leave on skewers to serve.

ALTERNATIVE: LEMON GINGER MARINADE (1/2 cup) – Blend 1/3 cup lemon juice, 1/4 cup olive oil, 1 1/2 tablespoons fresh ginger (sliced), 3 cloves garlic, 2 dates and 1/2 teaspoon sea salt.


VEGGIE PATE

Veggie Pate (also called Seed Cheese) can be eaten immediately, or left to ferment. I like a combination of almonds and sunflower seeds. Fermented foods are easy to digest because they are already partially digested by enzymes and healthy bacteria. Serve on red peppers, hollowed-out tomato, lettuce leaves, celery, crackers or just like that.

Leftover Veggie Pate can be dehydrated, similar to Veggie Bites. Just add ground flax seeds so it stays together better, a bit more herbs/spice and perhaps some grated carrots.

Extra Prep Time: - soak nuts/seeds 4 to 12 hours, or use pulp leftover from making Nut Mylk - can be fermented 8 to 24 hoursQuantity: 3 1/2 cups

Ingredients:- 1 cup nuts and/or seeds (to soak), or 1 cup pulp from making Nut Mylk.

Note If Using Sesame Seeds: They are too small for a food processor to break down. Therefore sesame seeds need to be ground (dry), or blended (see Blender Method on next page), or use sesame pulp from making Nut Mylk.

- 2 stalks celery - 2/3 cup tomato (or 1/3 cup sundried tomatoes soaked in 1/4 cup of

water and the olive oil for about 4 hours) - 1/2 cup fresh parsley- 3 green onions (cut in half)- 2 teaspoons raisins, or 1 date- 2 tablespoons olive oil- 2 tablespoons lemon juice- 1 teaspoon sea salt- pinch of cayenne- 1 1/2 teaspoons dry herb/spice OR 2 to 3 tablespoons fresh herbs

(e.g. basil, cilantro, cumin, curry, dill, ginger, Italian spices, oregano, rosemary, thyme)

- grated carrot, beet, chopped broccoli, or other veggies



VEGGIE PATE CONTINUED:

⇒ Place Nut Mylk pulp in a bowl. If not using leftover pulp, soak almonds 8 to 12 hours; hazelnuts, pecans, pumpkin seeds, sunflower seeds and walnuts 4 to 8 hours. Rinse and drain. If using sesame seeds, grind them or use the Blender Method (see below). Process in a food processor, then place in a bowl.

⇒ Process the other ingredients in food processor (except grated/chopped veggies) and add to bowl.

⇒ Add grated/chopped veggies to bowl. Veggie Pate is now ready to eat, or can be left to ferment 8 to 24 hours at room temperature, covered with a cloth. The taste will be stronger the longer it ferments.

BLENDER METHOD: Finely blend Nut Mylk pulp, or nuts/seeds which have been soaked, drained and rinsed, with 1/3 cup water and the rest of the ingredients (except grated/chopped veggies). Note that sesame seeds should only be soaked a few hours, or just rinsed and drained. Pour into a nut mylk bag or a strainer, and hang for 8 to 24 hours with a bowl underneath. The grated/chopped veggies can be added before or after fermenting.


WRAPS

Rawthentic Eatery, a fantastic raw food restaurant in Qualicum Beach, British Columbia, shared their great Wrap recipe. See It’s A Wrap on page 201 for ideas on filling wraps.

Extra Prep Time: - dehydrate 9 to 10 hoursQuantity: 12 Wraps (5 1/2” x 5 1/2”) OR 6 Wraps (11” x 5 1/2”)

Ingredients:- 2 cups golden flax (to grind well)- 1 teaspoon sea salt- 2 teaspoons coriander- pinch of cayenne- 1/4 lemon (include peel, remove seeds)- 4 1/2 cups carrots (cut in 1” chunks before measuring)- 1 large onion (cut in chunks)- 1 medium zucchini (= approximately 2 cups; cut in chunks)- 2 cups greens, loosely packed (spinach or sunflower sprouts)- 1/4 cup olive oil- 2 cups water

⇒ Place ground flax, salt, coriander and cayenne in a large bowl and stir.

⇒ In a blender, blend rest of ingredients until smooth. This should equal 7 1/2 cups. If less than 7 1/2 cups, add water.

⇒ Add wet ingredients to ground flax in bowl. Mix well (a whisk is good for this). Set out 3 dehydrator trays lined with nonstick sheets. Put 3 cups of dough on each sheet. Spread immediately (it thickens, then won’t spread easily), and evenly (so it dries uniformly) into 12” x 12” squares on each sheet. Dehydrate at 105 degrees for 8 hours, or until able to peel off nonstick sheets.

⇒ Flip Wraps directly onto mesh dehydrator tray, and remove nonstick sheets. Dehydrate approximately 1 hour until both sides are dry to the touch, but still pliable. Using scissors, cut each square into 4 Wraps or 2 long Wraps. Long Wraps are great for hearty Wraps. Filling helps soften Wrap. Keeps several weeks in fridge.

C H A P T E R S I X • D E S S E R T S & S W E E T T R E A T S • 1 5 1

CHAPTER 6 - DESSERTS &SWEET TREATS

Although we often see fruit served for dessert, it isn’t ideal food combining. Fruit digests quickly, especially melons. If you eat food that digests slowly, then eat fruit, the fruit might ferment on top of the slower digesting food.

Raw desserts are often rich tasting and filling, so it’s appropriate to have smaller servings than baked desserts.

CREATING A PIE:Raw pies don’t go in the oven, so use fancy and/or interesting plates to prepare and serve them. Here’s a basic pie recipe (for more ideas, see Apple Pie, Banana Lemon Pie, Cheesecake, Chocolate Cream Pie, Fruit Crumble, Mini Pecan Pies, Pineapple Coconut Pie and Pumpkin Pie):

CRUSTS – Crusts are formed using raw nuts for body, plus dried fruit to hold the nuts together with sweetness. - For nuts use almonds, dried coconut, filberts, hemp seeds, macadamia nuts, pecans or walnuts. - For dried fruit try apricots, dates, figs, prunes or raisins. ⇒ For a 9” dish, process 2 cups nuts (to soak, or leave unsoaked) in a

food processor until small bits. ⇒ Add 1 cup dried fruit to nuts in food processor and process. Don’t

overprocess, or crust will be too oily. Crust is ready when you can press dough against the wall of the processor and it sticks. Set aside two tablespoons of nut/fruit mixture to decorate the filling.

FILLINGS ⇒ Arrange 3 cups sliced fruit on crust. ⇒ Process or blend 2 cups fruit, 1 tablespoon lemon juice, 1 teaspoon

cinnamon, dash of salt and 1/2 cup dates. Spread over sliced fruit. Sprinkle with nut/fruit mixture set aside earlier and refrigerate for an hour or more, to allow pie to set.

CHAPTER 6 - DESSERTS &SWEET TREATS


APPLE CARROT COOKIES

These cookies have a refreshing sweet/sour taste. The texture is crunchy on the outside and chewy inside. You can use leftover nut mylk pulp from making Nut Mylk.

Extra Prep Time: dehydrate cookies 8 to 9 hoursQuantity: 40 cookies (2” round x 1/4” thick)

Ingredients:- 1 cup sesame seeds (to grind well), or use 1 cup nut mylk pulp from

sesame or other nuts/seeds (see Nut Mylk recipe page 61)- 1/4 cup brown and/or golden flax seeds (to grind well)- 1/4 cup raisins (to add whole)- 1/2 cup dates (measure after removing pits)- 1/4 teaspoon allspice- 2 teaspoons cinnamon- 1/4 cup lemon juice- 1/4 teaspoon sea salt- 1 cup carrots (cut in 1” chunks)- 2 1/2 cups apples (cored, not peeled, cut in 1” chunks)

⇒Put ground sesame seeds (or nut mylk pulp), ground flax seeds and whole raisins in a bowl.

⇒ In food processor, process dates, allspice, cinnamon, lemon juice, salt and carrots until carrots are fine, but not mushy. Add to bowl.

⇒ Process apples until they are small chunks, then stir into rest of ingredients in bowl. Set out 3 dehydrator trays lined with nonstick sheets. For each cookie, put 1 tablespoon dough on nonstick sheet (a spring release scoop works well), then flatten with a spatula dipped in water so cookie is 2 1/2” wide. Dehydrate at 120 for 1 hour, then lift cookies from nonstick sheets and flip directly on mesh dehydrator trays. Dehydrate 7 or 8 more hours at 105 degrees. Cool and store in fridge up to a week.


APPLE PIE & APPLE COBBLER

This recipe is a hit at potlucks! Can be made ahead and frozen. Nice served with Ice Crème or Crème Fraiche.

Extra Prep Time: - soak almonds 8 to 12 hours - refrigerate (to set) or dehydrate (to warm) 1 hour - if frozen, defrost a few hoursQuantity: 9” round pie/cobbler (10-12 servings)

Ingredients:CRUST:- 3/4 cup almonds (to soak)- 3/4 cup pecans (not soaked)- 1/8 teaspoon cinnamon- 1/8 teaspoon nutmeg- dash of sea salt- 1/2 cup dates (measure after removing pits) FILLING:- 1/2 cup dried apricots (preferably unsulphured)- 1/4 cup dates (measure after removing pits)- 1/3 cup water - 1 tablespoon cinnamon- 1/4 teaspoon allspice- dash of sea salt- 1 teaspoon grated lemon zest and 2 tablespoons lemon juice- 4 medium size apples (quartered, cored, but not peeled)

⇒ CRUST: Soak almonds 8 to 12 hours. Drain and rinse almonds, then drain well.

⇒ Process almonds, pecans, cinnamon, nutmeg and salt in food processor until small bits.

⇒ Add 1/2 cup dates to nuts in food processor and process briefly, until there are no large pieces of dates. Gently distribute mixture in a 9” pie plate, then press firmly to form the crust.



APPLE PIE & APPLE COBBLER CONTINUED:

⇒ FILLING: In food processor, process apricots, dates, water, cinnamon, allspice, salt, grated lemon zest and lemon juice, until mixture is small lumps

⇒ Add half of apples (cut in 1” pieces) to mixture in food processor, and process until apples are small bits. Put in a bowl.

⇒ Thinly slice remaining apples using food processor’s slicing attachment, or slice using a knife. Stir apple slices into apricot/date mixture in bowl.

⇒ Spread filling on crust. Pie sets nicely if refrigerated for an hour, or can be dehydrated at 120 degrees for an hour.

For APPLE COBBLER, scoop out servings with a tablespoon, rather than cutting/lifting pie slices.

Pie or Cobbler can be frozen days in advance, then defrosted a few hours before serving.


BANANA CAROB COOKIES

These cookies are scrumptious and have a great chewy texture. See below for the nut-free alternative.

Extra Prep Time: dehydrate cookies 20 to 24 hoursQuantity: 60 cookies

Ingredients:- 1/4 cup shredded coconut (unsweetened)- 2 cups pecans (not soaked)- 10 medium bananas (ripe)- 1 teaspoon allspice- 1/4 cup raw carob powder (or raw cacao powder)- 1 teaspoon lemon zest- 3 tablespoons lemon juice

⇒ Place coconut in a bowl.⇒ Process pecans in a food processor until small bits. Add to bowl. ⇒ Process rest of ingredients until bananas are relatively smooth with

some small lumps. Stir into the coconut and pecans in bowl. ⇒ For each cookie, drop one tablespoon of dough onto a dehydrator tray

lined with nonstick sheet. Dehydrate at 105 degrees 7 or 8 hours, until cookies are firm enough not to ooze through mesh trays. Lift cookies from nonstick sheets and place directly on mesh dehydrator trays.

⇒ Dehydrate a total of 20 to 24 hours until cookies are a bit chewy, but outside is dry. Allow to cool, then store in fridge for a week, or in freezer for a month

NUT-FREE ALTERNATIVE (for 50 cookies):- 2/3 cup shredded coconut (unsweetened) - 10 medium bananas (ripe) - 1/2 teaspoon allspice - 1/2 cup raw carob or cacao - 1/2 teaspoon lemon zest - 2 tablespoons lemon juice


BANANA LEMON PIE

This is one of my favourite desserts. It’s also very quick (10 minutes!)and easy to prepare. I always have some pecans and raisins in the fridge in case I want to make a pie.

Extra Prep Time: noneQuantity: 9” x 9” plate = 9 slices (3” x 3”)

Ingredients:- 3 cups pecans or walnuts (not soaked)- 1 1/2 cups raisins- zest from 1 lemon + 3 tablespoons lemon juice- 4 medium bananas- poppy seeds, blueberries, raspberries, slices of colourful fruit, or

sprigs of mint (optional)

⇒ Process nuts in food processor. ⇒ Add raisins to nuts in food processor and process until mixture starts

to clump together. Gently distribute mixture on a 9"x9" plate, then press firmly to form crust.

⇒ Grate lemon zest on top of crust. Juice lemons into a bowl. Slice bananas (1/4” to 1/2” thick) and put into lemon juice; stir gently to coat bananas with juice. Spread banana slices/lemon juice on crust.

⇒ Optional: Decorate with poppy seeds, blueberries, raspberries, slices of colourful fruit, or sprigs of mint.


BLUEBERRY SURPRISE

Extra Prep Time: noneQuantity: 24

Ingredients:- 3 cups pecans or walnuts (not soaked)- 1 1/2 cups raisins- 1 tablespoon lemon juice- 24 fresh blueberries

⇒ Process nuts in food processor. ⇒ Add raisins and lemon juice to nuts in food processor and process

until mixture starts to clump together. Place mixture in fridge for 10 to 15 minutes so it becomes firmer.

⇒ Remove processed mixture from fridge and roll into 1” balls. Poke a hole in each ball, put in a blueberry, then cover the blueberry with mixture. Can be refrigerated for a few days.

ALTERNATIVE:

For a quicker method, or if you don’t like surprises, just place a blueberry on top of each 1” ball instead of putting the blueberry in the center of each ball.


CACAO FONDUE

Cacao Fondue is a quick treat for when you want something special. It’s a mouth-watering dip or sauce for strawberries, bananas, grapes, pears, kiwi and pineapple. Cacao Fondue is also a delectable topping for Ice Creme. For a special touch when dipping fruit, serve sauce in a wine glass.

Extra Prep Time: noneQuantity: 2 tablespoons

Ingredients:- 1 tablespoon raw cacao powder (or raw carob powder)- 1 tablespoon date syrup, or raw agave nectar- dash of sea salt- dash of allspice- 1 teaspoon water- 1 teaspoon raw tahini, or raw almond butter- fresh fruit to dip, or to spread sauce on (e.g. strawberries, bananas, grapes, pears, kiwi or pineapple)

⇒ In a small dish, stir together all ingredients, except fruit, until completely combined. If sauce is too thick, add a little water.

⇒ Dip fruit in sauce, or spread sauce on fruit.


CARROT CAKE & CARROT MUFFINSTo make Carrot Muffins, cut iced cake into 1” - 1 1/4” squares and dehydrate 3-4 hours at 105 degrees.

Extra Prep Time: - soak walnuts 4 to 8 hours - dehydrate cake 8 hours - soak cashews 2 hours (for Icing) Quantity: 7” x 7” x 1 1/4”Ingredients:CAKE:- 2 1/2 cups walnuts (to soak)- 1 cup dates (measure after removing pits)- 2 teaspoons cinnamon- 1/4 teaspoon cardamom- 1/4 teaspoon nutmeg- 1/8 teaspoon sea salt- 1/4 cup raisins- 2 teaspoons fresh ginger (thinly sliced and chopped a bit)- 3 cups carrots (cut carrots in 1” chunks, then measure 3 cups) OR use 3 cups pulp from juicing carrots (dehydrate less if using pulp)ICING:- 2/3 cup cashews (to soak)- 2 dates- 1 teaspoon grated lemon zest + 2 tablespoons lemon juice - 1/4 cup water- dash of sea salt⇒ CAKE: Soak walnuts 4 to 8 hours. Drain and rinse. Process in food

processor until small bits. Set aside 1 tablespoon for topping. Add dates, cinnamon, cardamom, nutmeg and salt to walnuts in food processor and process briefly until there are no large pieces of dates. Put in a bowl. Add raisins to bowl.

⇒ Process ginger and carrots in food processor until very fine, but not mushy. Add to bowl and combine well. Put dough on dehydrator tray lined with nonstick sheet. Form into 7”x 7”x 1 1/4” . Dehydrate 1 hour at 120 degrees. Flip cake directly on mesh dehydrator tray, remove nonstick sheet and dehydrate 7 hours at 105 degrees.

⇒ ICING: Soak cashews 2 hours. Drain and rinse. Blend with rest of ingredients until very smooth. Spread on cooled cake. Sprinkle with processed nuts. Cake keeps well for several days, if refrigerated.


CHEESECAKE

Extra Prep Time: - soak cashews 2 hours (for filling) - chill Cheesecake 2 hours or more before servingQuantity: 9” round (use springform pan) – 12 to 16 servings Ingredients:CRUST:- 2 cups pecans (not soaked)- 1/8 teaspoon sea salt- 3/4 cup dates (measure after removing pits)FILLING:- 3 cups cashews (to soak)- 1 cup coconut oil (to melt at 76-105 degrees)- 3/4 cup dates, at room temperature (measure after removing pits)- 1/2 cup water- 1/8 teaspoon sea salt- 3/4 cup lemon juice (approximately 6 lemons)- 1 vanilla bean, or 1/2 teaspoon vanilla powder – optional (Cut along length

of bean. Use spoon to scrape seeds from inside of bean.) TOPPING:- 1 cup berries or fruit slices

⇒ CRUST: Process pecans and salt in food processor until small bits. ⇒ Add dates to nuts in food processor and process until there are no large

pieces of dates. Gently distribute mixture in a 9” springform pan, then press firmly to form crust.

⇒ FILLING: Soak cashews 2 hours, to soften. ⇒ Melt coconut oil. NOTE: coconut oil melts at 76 degrees. Methods of

melting: in a cup in dehydrator at 105 degrees, in a cup in a bowl of hot water, or in a pot on stove at lowest heat.

⇒ In food processor, process dates, water and salt until smooth.⇒ Drain and rinse cashews. Add cashews and melted coconut oil to date

paste in food processor. Process a few minutes until very smooth. ⇒ Add lemon juice and vanilla. Process until smooth. Pour on crust and

spread evenly. ⇒ TOPPING: Arrange fruit on filling and gently press to embed slightly. To

set, chill in freezer 2-3 hours, then remove from springform pan. Keeps 4 days in fridge, or a month in freezer.


CHIA VANILLA PUDDING

The texture and flavour will remind you of tapioca pudding.

Extra Prep Time: - soak almonds 8 to 12 hours - allow pudding to set 1 hour or longerQuantity 2 cups

Ingredients:- 1/2 cup almonds- 1 1/2 cups water- 1/3 cup dates (measure after removing pits)- 1 teaspoon cinnamon- dash of sea salt- 1 vanilla bean OR 1/2 teaspoon vanilla powder- 1/3 cup chia seeds (not ground) ⇒ Soak almonds 8 to 12 hours. ⇒ Drain and rinse almonds. Blend almonds and water until smooth.

Strain through a nut mylk bag or a metal strainer (if pulp from almond mylk is included, the pudding’s texture is grainy). This will produce about 1 1/2 cups mylk and 1/2 cup pulp. Pour mylk back into blender and store pulp in fridge or freezer to use in Herb Cheese , cereals, cookie dough, as a base for salads, or Veggie Pate.

⇒ Add to mylk in blender: dates, cinnamon, salt and seeds from scraping inside of vanilla bean with a spoon (or vanilla powder). Blend until smooth.

⇒ Put chia seeds in a bowl. Add mylk mixture to chia seeds and stir well. Allow to set one hour or longer in the fridge. For a really thick pudding, let it set 12 hours.


CHOCOLATE

Extra Prep Time: - put chocolate in freezer for 15 minutes to solidify Quantity: 5”-6” plate, or 12 flexible molds (1 tablespoon each ~ 1 1/4“x 1/2“)

Ingredients:- 1/2 cup cocoa butter, or coconut oil (*melted at 76-105 degrees)- dash of sea salt- 1 tablespoon goji berries (not soaked)- 1 tablespoon raisins, or currants (not soaked)- 1/4 cup pecans or walnuts (to chop a little, not soaked)- 2 tablespoons date syrup, or raw agave nectar **- seeds of 1 vanilla bean ** or 1/2 teaspoon vanilla powder- 1/2 cup raw cacao powder (OR 6 tablespoons cacao powder + 2 tablespoons carob powder) - 1 - 2 teaspoons hemp seeds (to sprinkle on top)

OPTIONAL ADDITIONS (add some, or all of the following):- 1 teaspoon fresh ginger (finely chopped or grated)- 2 tablespoons raw tahini, or almond butter- 2 teaspoons buckwheat groats (for a crunchy texture)- 1 tablespoon shredded coconut (to mix in and/or sprinkle on top)- 1 tablespoon goldenberries (slice each berry in half)⇒Cocoa butter melts at 93 degrees, and coconut oil melts at 76 degrees;

therefore cocoa butter is preferred or use a combination of both. * Melting methods: in a cup in dehydrator at 105 degrees, in a cup

set in a bowl of hot water, or in a pot on stove at lowest heat. ⇒Add rest of ingredients to melted butter or oil, except for hemp seeds

and any other ingredients to sprinkle on top. Stir until combined. Pour in a 5”- 6” plate, or into molds (such as silicone cups). Nice with hemp seeds or coconut sprinkled on top. To solidify, put in freezer for 15 minutes. Best eaten cold, although chocolate made with cocoa butter will remain solid when not cold. Store in fridge or freezer.

** TIP FOR VANILLA FLAVOUR - After scraping seeds from vanilla bean, put shell in 1/4 cup date syrup, or agave nectar in a covered jar in fridge. The vanilla flavour goes into the date syrup, or agave. Many recipes that include vanilla also use dates, or agave, so just use date syrup, or agave that has vanilla shells soaking in it. Even after soaking, vanilla shells are still hard, so avoid including the shells in the recipe.


CHOCOLATE BROWNIES & FUDGE

Chocolate Brownies are delicious! If the dough is processed too much, it becomes yummy Fudge.

Extra Prep Time: noneQuantity: 5” x 5” (= 25 squares 1” x 1”, or 8 rectangles 2 1/2” x 1 1/4”)

Ingredients:CAKE:- 1 cup pecans (not soaked)- 2/3 cup dates (measure after removing pits)- 1/2 cup hemp seeds (not soaked)- 1/4 teaspoon sea salt- 1/8 teaspoon allspice- 6 tablespoons raw cacao powder (or raw carob powder)- 2 tablespoons raw carob powder (or raw cacao powder)- 3 tablespoons orange juiceICING:- 2 tablespoons raw cacao powder- 1 tablespoon water - 1 teaspoon date syrup, or raw agave nectar

⇒ CAKE: Process pecans in food processor until they are small bits. Set aside 1 teaspoon of processed pecans to use for topping. Add dates, hemp seeds, salt and allspice to pecans in food processor. Process until pecans and dates are small bits. NOTE: Dough becomes Fudge if processed too much.

⇒ Add cacao, carob and orange juice to mixture in food processor and process briefly. Press dough on a plate, making it 5”x5” and 1” thick. Press sides with a spatula to make edges straight. NOTE: Dough becomes Fudge if pressed too much.

⇒ ICING: In a cup, stir Icing ingredients until thoroughly combined. If too thick, add a little water. Quickly spread this thin layer on top of Brownie or Fudge, then sprinkle with pecan bits set aside earlier.

Refrigerate at least 15 minutes so Brownie or Fudge will be firmer and easy to cut. Looks best if moved to a serving plate after slicing. Store in fridge in a covered container.


CHOCOLATE CREAM PIE, PUDDING & FUDGESICLES

Extra Prep Time: - to set, refrigerate 2 hours or put in freezerQuantity: 9” round pie Ingredients:

CRUST: - 1 1/2 cups walnuts or pecans (not soaked) - 1/2 cup shredded dry coconut (unsweetened) - 1/4 teaspoon sea salt - 1/4 teaspoon cinnamon - 1/4 teaspoon nutmeg - 1/2 cup dates (measure after removing pits)

PUDDING - 1 cup dates (measure after removing pits) - 1/2 cup water - 1/4 teaspoon allspice - 1/4 teaspoon sea salt - 1 tablespoon lemon juice - 1/2 cup cacao powder (or cacao powder and carob powder) - 1 1/2 cups avocados, diced (= approximately 2 avocados)

TOPPING: - 1 cup berries and/or 1 to 2 bananas sliced and dipped in lemon juice

⇒ CRUST: Process nuts, coconut, salt, cinnamon and nutmeg in food processor until nuts are small bits.

⇒Add 1/2 cup dates to mixture in food processor and process briefly until dates are small bits. Gently distribute mixture in a 9” pie plate, then press firmly to form crust.

⇒PUDDING:Place 1 cup dates, water, allspice, salt and lemon juice in blender and blend until smooth.

⇒Add cacao and avocados to mixture in blender; blend until smooth. Pour in crust.

⇒TOPPING: Decorate with berries and/or banana slices. To set, refriger-ate 2 hours or put in freezer. Keeps 3 days in fridge; 2 weeks in freezer.

FUDGESICLES: Prepare Pudding using 1 1/4 cup water instead of 1/2 cup water. Spoon into ice cube tray, insert wooden popsicle sticks, then freeze.


COCONUT BONBONS & LEMON COCONUT BONBONS

You will love the flavour of these sweets!

COCONUT BONBONS:Extra Prep Time: noneQuantity: 16 (each 1” x 1” x 1/2” thick)

Ingredients:- 1 cup dried, shredded, unsweetened coconut- dash of sea salt- 3 tablespoons coconut oil (melted at 76-105 degrees - see page 199)- 1/2 cup dates, at room temperature (measure after pitting)- 16 pecans = approximately 1/3 cup (not soaked)

⇒ Put dried coconut and salt in a large bowl.⇒ Melt coconut oil. In food processor, process dates and coconut oil

until smooth. Add to bowl and knead coconut into mixture.⇒ Place dough on a plate, shape into 4” x 4”x 1/2” square, straightening

edges with a spatula. Cut into 16 squares, or form into balls, rectangles, or triangles. Firmly press a pecan into each Bonbon. Store in fridge.

LEMON COCONUT BONBONS:Extra Prep Time: noneQuantity: 12 (1 1/2” round x 1/2 thick)

Ingredients:- 1 cup dried, shredded, unsweetened coconut- dash of sea salt- 1/3 cup pecans (not soaked)- 1/2 cup dates, at room temperature (measure after pitting)- 2 tablespoons lemon juice- 1 tablespoon coconut oil (soft, or melted at 76-105 degrees)

⇒ Put dried coconut and salt in a large bowl.⇒ In food processor, process pecans until small bits. Add to bowl. ⇒ In food processor, process dates, lemon juice and coconut oil until

relatively smooth. Add to bowl and knead coconut into mixture. Squeeze and shape dough into 1” balls. Press each ball with thumb so Bonbons are 1 1/2” round x 1/2” thick. Store in fridge.


COULIS

Using a spoon or squeeze bottle, drizzle Coulis on or around desserts, soups or entrees to add pizzazz and enhance flavours.

Extra Prep Time: noneQuantity: 3/4 cup (less if Coulis is strained to remove seeds)

Ingredients:- 1 cup fresh or defrosted apricots, berries, cherries, mango, peaches, pineapple, plums, pears, tomato or other fruits - 1 - 2 tablespoons raw agave nectar (optional - depends on sweetness of fruit)

⇒ Blend fresh or defrosted fruit and agave until very smooth. If using raspberries, blackberries, tomatoes or other fruits with small seeds, you may want to strain them after blending to remove seeds. Must be strained for those fruits if using a squeeze bottle, otherwise seeds clog the opening of squeeze bottle. Coulis will keep in fridge 3 to 4 days.

ALTERNATIVE: Using soaked, dried fruit instead of agave nectar results in a slightly creamier Coulis. The colour is less vivid due to the dark colour of dried fruit.- 1/4 cup dried fruit, chopped a bit (e.g. apricots, dates, figs, prunes) - 1/4 cup water - 1 cup fresh or defrosted fruit

⇒ Soak chopped, dried fruit in water for 1 hour.⇒ Blend dried fruit and water until relatively smooth. Add fresh or

defrosted fruit and blend until smooth. If using a squeeze bottle, Coulis needs to be blended until very smooth, otherwise bits of dried fruit clog the opening.


DATING AN AVOCADO

Janette Murray-Wakelin, came up with this yummy combination. Dating An Avocado is a super simple snack.

Extra Prep Time: soak dates 30 minutes or moreQuantity: breakfast, lunch, snack or dessert for one or two people (depends on your appetite)

Ingredients:- 1/3 cup dates (measure after removing pits)- 3 tablespoons water- pinch of cinnamon (optional)- 1 ripe avocado- dash of sea salt (optional)

⇒ Chop dates in 1/2” pieces, then soak in water and cinnamon (optional) for 30 minutes or more. Stir.

⇒ Cut the avocado in half lengthwise and remove the pit. Put soaked dates and soak water in the middle of each avocado. Sprinkle with salt. Use a spoon to enjoy your dates with the avocado. That’s all there is to it!


DEHYDRATED BANANAS

As mentioned on page 31 of the ‘Is It Raw?” section, most dried fruits sold in stores are dried at high temperatures and often have sulphites and/or sugar added. Banana chips are normally made from unripe banana or plantain slices, with sulphites added before they are fried in oil. Sun-dried fruits are raw.

Although it’s best to eat fresh fruits, dried fruits come in handy for travelling, for a treat and to thicken sauces. You can dehydrate your own fruits at temperatures up to 105 degrees Fahrenheit (40.6 Celsius). This recipe makes scrumptious dehydrated bananas. It takes about 20 hours to dehydrate them, if you can resist eating them while they’re dehydrating.

Extra Prep Time: dehydrate approximately 20 hoursQuantity: as many bananas as you want

Ingredients:- ripe bananas (bananas are ripe when there are brown spots on the yellow peel)

⇒ Peel each banana, break it in half, then gently squeeze each half. Each banana half will separate into three sections. Place each piece directly on a mesh dehydrator tray (not on nonstick sheet).

⇒ Dehydrate at 105 degrees for approximately 20 hours. Let bananas cool. Dehydrated Bananas keep for several weeks, if refrigerated.


ENERGY BALLS

CREATING ENERGY BALLS:⇒ Process, then set aside a few tablespoons for coating balls: - nut/seeds (e.g. almonds, Brazil nuts, cashews, hazelnuts, hemp seeds, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, walnuts), plus dry goji berries (optional) - spice (e.g. allspice, cinnamon, ginger, nutmeg, vanilla powder) - dash of sea salt⇒ Add to mixture in food processor and process until fruit is small and

mixture starts to clump together: - dried fruit (e.g. apricots, dates, figs, golden berries, prunes, raisins) - lemon juice⇒ Form balls, then coat with mixture, or coconut, so balls won’t be sticky.

CINNAMON ENERGY BALLS:Extra Prep Time: noneQuantity: 18 balls (1 1/4“)

Ingredients:- 1 cup sunflower seeds (not soaked)- 1/4 cup pumpkin seeds (not soaked)- 1/4 cup sesame seeds, or hemp seeds (not soaked)- 2 teaspoons cinnamon- 2 teaspoons fresh ginger (chopped)- 3/4 cup raisins- 1 tablespoon lemon juice

⇒ Process sunflower seeds, pumpkin seeds, sesame seeds (or hemp seeds), cinnamon and ginger until seeds are very small. Put 2 tablespoons of processed mixture in a small bowl to coat balls.

⇒ Add raisins and lemon juice to mixture in food processor. Process until raisins are small and mixture starts to clump together.

⇒ Squeeze and roll into 1 1/4” balls. Coat with seed mixture set aside in the first step. Store in fridge for maximum freshness. Cinnamon Energy Balls keep well for weeks.

ENERGY BALLS CONTINUED ON NEXT PAGE


ENERGY BALLS CONTINUED:

GINGERBREAD BALLS

The taste of Gingerbread Balls reminds me of old fashioned gingerbread cookies. See below for Gingerbread Cookies.

Extra Prep Time: none Quantity: 20 balls (1 1/4”) Ingredients:- 2 cups sunflower seeds (not soaked)- 3 tablespoons fresh ginger (chopped)- 1 tablespoon cinnamon- 3/4 teaspoon ground cloves- dash of sea salt- 1 cup dates (measure after removing pits)- 1 tablespoon lemon juice

⇒ Process sunflower seeds, ginger, cinnamon, cloves and sea salt until seeds are very small. Put 2 tablespoons of processed mixture in a small bowl to coat balls.

⇒ Add dates and lemon juice to mixture in food processor. Process until there are no date pieces and mixture starts to clump together.

⇒ Squeeze and roll into 1 1/4” balls. Coat with seed mixture set aside in the first step. Store in fridge for maximum freshness. Gingerbread Balls keep well for weeks.

GINGERBREAD COOKIES (20 cookies 3 1/2” tall)Complete first two steps of above recipe, except don’t put 2 tablespoons of mixture aside for coating balls. Instead of rolling dough into balls, spread it 1/4” thick on a nonstick sheet. Cut with gingerbread cookie cutter and place cookies directly on mesh dehydrator sheet. Dehydrate at 120 degrees for one hour, then at 105 degrees for approximately 11 more hours. Store in fridge.




GOJI COCONUT BALLS

You’ll love the flavour and texture of these energy balls.

Extra Prep Time: - soak almonds 8 to 12 hoursQuantity: 12 balls (1 1/4”) Ingredients:- 1/3 cup almonds (to soak)- 1/3 cup cashews (not soaked)- 1/3 cup dried shredded unsweetened coconut (for inside the balls) - 1/3 cup goji berries (not soaked)- 1/8 teaspoon sea salt- 1/8 teaspoon nutmeg- 1/3 cup dates (measure after pits removed)- 1 teaspoon grated lemon zest + 2 tablespoons lemon juice- 2 tablespoons dried shredded unsweetened coconut (for coating balls)

⇒ Soak almonds 8 to 12 hours. Drain and rinse. Almonds can be peeled, or left with skin on.

⇒ In a food processor, process almonds, cashews, coconut, goji berries, salt and nutmeg until everything is small bits.

⇒ Add dates, lemon zest and lemon juice to mixture in food processor. Process until dates are small and mixture starts to clump together.

⇒ Put 2 tablespoons of coconut (for coating) in a small bowl. Squeeze and roll dough into 1 1/4” balls, then coat with coconut. Stored in fridge, balls stay fresh for a week.




LEMON POPPY SEED ENERGY BALLS

Extra Prep Time: noneQuantity: 18 balls (1 1/4”)

Ingredients:- 1 cup sunflower seeds (not soaked)- 1/4 cup pumpkin seeds (not soaked)- 1/4 cup sesame seeds, or hemp seeds (not soaked)- 1/4 cup shredded coconut (unsweetened)- 4 teaspoons poppy seeds- 1/4 teaspoon allspice- 2/3 cup raisins- grated zest from half a lemon & 3 tablespoons lemon juice

⇒ Process sunflower seeds, pumpkin seeds, sesame seeds (or hemp seeds), coconut, poppy seeds and allspice until seeds are very small. Put 2 tablespoons of processed mixture in a small bowl to coat balls.

⇒ Add raisins, lemon zest and lemon juice to mixture in food processor. Process until raisins are small and mixture starts to clump together.

⇒ Squeeze and roll into 1 1/4” balls. Coat with seed mixture set aside in the first step. Store in fridge for maximum freshness. Lemon Poppy Seed Energy Balls keep well for weeks.


FRUIT CRUMBLE (BERRY OR PEACH)

Fruit Crumble is easy to make and everyone loves it! You may want to pour Nut Mylk on it, or add a dollop of Sweet Crème Fraiche.

Extra Prep Time: none, but can be warmed in dehydrator for 1 hourQuantity: 9“X 9“ dish

Ingredients:BASE:- 2 cups berries for Berry Crumble (e.g. blackberries, blueberries, raspberries or strawberries) OR 3 ripe unpeeled peaches (thinly sliced) for Peach Crumble

FILLING:- 1/4 cup raisins- grated zest from 1/2 lemon + 1 tablespoon lemon juice - 1/2 teaspoon allspice- 1/8 teaspoon sea salt- 1 1/2 cups berries for Berry Crumble OR 2 ripe unpeeled peaches for Peach Crumble

TOPPING:- 2 cups pecans (not soaked)- 1/2 cup dates (measure after removing pits)

⇒ BASE: Place Base in a 9”x 9” serving dish.⇒ FILLING: In a food processor, process raisins, lemon zest, lemon

juice, allspice, salt and fruit until relatively smooth (raisins will still be visible). Pour on fruit in serving dish and spread evenly.

⇒ TOPPING: Process pecans until they are small bits. Add dates and process briefly until dates are small. Sprinkle over fruit mixture in serving dish.

Fruit Crumble is ready to eat, or can be warmed in dehydrator at 120 degrees for 1 hour.


FRUIT ROLLUPS

This is a great way to use extra fruit. Fruit Rollups are tasty, fun to chew on and are good for hikes and traveling. You can even use this method of dehydrating when you have too much Smoothie or Soup. Instead of rolling it, break in pieces to munch on, or to use as toppings for salads and soups.

Extra Prep Time: dehydrate 8 to 10 hoursQuantity: 1 1/2 to 2 cups of blended fruit on a 14”x14” nonstick sheet produces 8 3”x 6” Fruit Rollups

Ingredients:- 1 1/2 to 2 cups washed fruit with seeds removed (e.g. apples, apricots,

bananas, berries, grapes, mangos, nectarines, papayas, peaches, pears, pineapples, plums, rhubarb – try different combinations of fruit, leaving the peel on fruits such as apples, apricots, grapes, nectarines, peaches, pears and plums)

- 1/8 to 1/4 teaspoon of allspice, cinnamon, cloves, ginger or nutmeg (optional)

⇒ Blend fruit. You may need a bit of water to get blender started. Remember that Fruit Rollups will need less dehydrating if no water is added.

⇒ Pour and spread on dehydrator tray lined with nonstick sheet, making outer edge thicker than the middle because outside will dry faster. Dehydrate at 105 degrees.

⇒ Depending on wetness and thickness of fruit, after 8 to 10 hours of dehydrating, peel fruit from nonstick sheet (fruit should still be pliable and easy to peel). Using scissors, cut in strips approximately 3”x 6”, then roll up strips so they are 6” long. Store in a cookie jar or glass container in a relatively cool place. They retain more flavour if refrigerated. Fruit Rollups keep for several weeks.


ICE CRÈME

Ice Crème is a delicious creamy treat, besides being better for you than dairy or soy ice creams. It can be served as a parfait by alternating layers of Ice Crème and fruit in individual serving glasses. For pizzazz, drizzle with Cacao Fondue, Coulis and/or Jam.

Extra Prep Time: freeze bananas 12 hours or moreQuantity: 1 1/2 cups Ingredients:- 2 medium size bananas (to freeze)- 1/4 cup fresh or frozen apricot, berries, mango, nectarine, peach, pear OR plum (cut in pieces), or 3 tablespoons water- dash of sea salt

⇒ Peel bananas and put in a container to freeze 12 hours or more. ⇒ If using frozen fruit, take out of freezer 10 minutes before using so

it will defrost a bit. Remove banana from freezer 5 minutes before using and cut in 1” chunks.

⇒In a food processor, process fruit (not the bananas) and salt until fruit is relatively smooth. Add banana chunks and process until creamy. Don’t over-process or it will be runny rather than creamy. Can be put in freezer 10 minutes or more to firm up a bit. Will keep several days in freezer, although Ice Crème has a creamier consistency when first made.

ALTERNATIVES:- A Vita-Mix blender is ideal for making Ice Crème. Blend a dash of salt and 1/4 cup fresh or slightly defrosted fruit (or 3 tablespoons water). Add 2 frozen bananas, cut in 1” chunks. Turn Vita-Mix on and push bananas into blades with the tamper. Ice Crème is ready when mixture starts to look creamy and has a small vortex in centre.- Ice Crème can also be made using Green Star or Champion juicers. Put frozen bananas or other frozen fruits through these juicers, using the blank screen. High water content fruits produce an icy sorbet texture. For a swirl, alternate bananas, then other frozen fruits.


JAMS

Jams are a delight on scones, cookies and crackers. They can also be used as icing or filling for cakes and pies.


Ingredients:- 1 cup fresh or defrosted berries, peaches, pineapple, or other fruit- 2/3 cup dried fruit (e.g. apricots, dates, figs, prunes or raisins)

⇒ Blend fresh or defrosted fruit until relatively smooth. ⇒ Cut dried fruit in 1/2” pieces. Add to fruit in blender and blend until

smooth. Jam keeps 2 days in fridge, or 4 months in freezer (if fresh fruit is used).


MANGO PUDDING

Keep Mango Pudding in mind when you want a simple, light dessert or treat. Serve in martini or wine glasses for a special touch.

Extra Prep Time: soak dehydrated mango 30 minutesQuantity: 2 cups

Ingredients:- 2 cups dehydrated mango- 1 cup water- 1/2 cup orange juice- 1 tablespoon lemon juice- 1 teaspoon shredded coconut (unsweetened), or 1/4 cup fresh blueberries, or a few mint leaves (optional)

⇒ Soak mango in water 30 minutes. ⇒ Put mango and soak water, orange juice and lemon juice in blender.

Blend until smooth and creamy. Pour into serving dish(es). ⇒ Can be garnished with coconut, blueberries, or mint leaves (optional).

Pudding is ready to eat.


MINI PECAN PIES

Mini Pecan Pies are so yummy and easy to make. Serve as hors d’oeuvres, or treat yourself when you have a craving for something sweet.

Extra Prep Time: noneQuantity: as many as you want

Ingredients:- Medjool dates - pecans (not soaked) – 2 pecans for every date

⇒ Cut Medjool dates in half (not lengthwise) and remove pits.

⇒ Put a pecan in each date half. That's it!

ALTERNATIVES:

- Use almonds instead of pecans. Almonds are best if soaked 8 to 12 hours, then drained and rinsed. They can be peeled, or left with skin on. - Cut a Medjool date in half (lengthwise) and remove pit. Remove leaves from a strawberry, cut strawberry in half (lengthwise) and press the cut side of each strawberry half in each date half.


ORANGE SESAME CHEWIES

Orange Sesame Chewies are cookies with a nice chewy texture.

Extra Prep Time: dehydrate approximately 10 hoursQuantity: 30 cookies (1 1/2” round)

Ingredients:- 1 cup unhulled sesame seeds (to soak)- 1/4 cup brown or golden flax seeds (to grind)- 3/4 cup dates (measure after removing pits)- 1/4 teaspoon sea salt- 1 teaspoon grated orange peel and 1 cup orange juice- 1 cup carrots (grated)

⇒ Soak sesame seeds in water while preparing rest of ingredients.⇒ Finely grind flax seeds and put in large bowl.⇒ Put dates, salt, orange peel and orange juice in blender. Drain and rinse

soaked sesame seeds and add to blender. Blend until fairly smooth, then add to bowl of ground flax seeds and stir (a whisk works well).

⇒ Stir grated carrots into mixture. For each cookie, drop 1 tablespoon dough onto dehydrator tray lined with nonstick sheet, then smooth lumps a little. Dehydrate at 105 degrees. After 3 hours of dehydrating, lift cookies from nonstick sheets and flip directly onto mesh dehydrator trays. Dehydrate approximately 7 hours (don’t dry thoroughly like you would crackers), then cool. Chewies keep several weeks, if refrigerated--unless someone raids the cookie jar . They don’t need refrigeration, but stay fresher in the fridge.

LEMON POPPY SEED CHEWIES:Same as Orange Sesame Chewies, except:EXCLUDE - 1 teaspoon orange peel and 1 cup orange juiceADD - 1 tablespoon poppy seeds (add to ground flax in bowl) - 1/2 cup lemon juice = approximately 4 lemons (add to blender) - 1 teaspoon grated lemon peel and 1/2 cup water (add to blender)


PINEAPPLE COCONUT PIE

Extra Prep Time: - soak walnuts 4 hours (for crust/topping) - soak cashews 2 hours (for filling) - put pie in freezer for at least 2 hoursQuantity: 9” round pie plate (Pie is too short for a springform pan.)

Ingredients:CRUST/TOPPING: - 1/2 cup walnuts (to soak) - 1 cup shredded dry coconut (unsweetened) - 1/2 teaspoon cinnamon - 1/8 teaspoon sea salt - 1/2 cup dates (measure after removing pits)FILLING: - 1 cup cashews (to soak)

- 3 cups pineapple (peeled, cored and cut in 1” chunks) - 1/8 teaspoon sea salt - 2 dates (remove pits) - 2 tablespoons lemon juice - 1/3 cup coconut oil (melted at 76-105 degrees - see page 199)

⇒ CRUST/TOPPING: Soak walnuts 4 hours. Drain and rinse. ⇒ Process coconut, cinnamon and salt in food processor until finely

ground. ⇒ Add walnuts to coconut in food processor and briefly process until

mixture is finely ground, but not paste-like. ⇒ Add 1/2 cup dates to mixture in food processor and briefly process

until dates are small bits. Set aside 1/4 cup of crust for topping. Gently distribute mixture in a 9” pie plate, then press firmly to form crust.

⇒ FILLING: Soak cashews 2 hours. Drain and rinse.⇒ Blend pineapple, cashews, salt, 2 dates and lemon juice in blender

until smooth. NOTE: Put pineapple in bottom of blender so there will be enough liquid to blend cashews.

⇒ Add melted coconut oil to mixture in blender, and blend until combined.

⇒ TOPPING: Pour filling in crust, then sprinkle with 1/4 cup of crust set aside earlier. Put in freezer 2 hours or more. Can be frozen several weeks. Defrost about 30 minutes before serving.


POPPY SEED SQUARES

These squares are very satisfying. In addition, almonds, cinnamon, hemp seeds, pecans and poppy seeds are great sources of zinc.

Extra Prep Time: soak almonds 8 to 12 hoursQuantity: 5” x 5” (cut in 1” squares = 25 squares)

Ingredients:CRUST:- 1/2 cup almonds (to soak)- 1/2 cup pecans (not soaked)- 1/2 cup raisinsTOPPING:- 1/2 cup raisins- 3/4 cup hemp seeds- 1 cup poppy seeds- 1 teaspoon grated lemon zest & 3 tablespoons lemon juice- 1/2 teaspoon cinnamon- dash of sea salt

⇒ CRUST: Soak almonds 8 to 12 hours. Drain and rinse. ⇒ Process almonds and pecans in food processor until they are small

bits. Set aside one tablespoon for garnish.⇒ Add raisins to almonds and pecans in food processor. Process until

raisins are very small. ⇒ Gently distribute mixture on a flat plate. Press firmly, making crust 5” x

5”. Press with a spatula to make crust level and sides straight.⇒ TOPPING: Put topping ingredients in food processor and process until

raisins are small pieces. Spread evenly on crust, ensuring crust is covered. Press with a spatula to make topping level and sides straight. Sprinkle the tablespoon of almond/pecan bits on top.

Refrigerate at least 15 minutes so mixture will be firm and easy to cut into 1” squares. Store in fridge in a covered container.


PUMPKIN PIE

Be sure to include Pumpkin Pie in your Thanksgiving menu..

Extra Prep Time: - soak cashews 2 hours (for icing) - refrigerate pie at least 1 hourQuantity: 9” round plate = 10 - 12 slices

Ingredients:CRUST:- 2 cups pecans (not soaked)- 1/2 cup dates (measure after removing pits)- 2 teaspoons cinnamon- 1 teaspoon nutmeg- dash of sea saltFILLING:- 4 cups pumpkin (peeled, seeds removed, cut in 1” chunks)- 1 tablespoon water- 2/3 cup dates (measure after removing pits)- 1 tablespoon cinnamon- 1 teaspoon nutmeg- 1/2 teaspoon cardamom- 1/4 teaspoon ground clove- 1/4 teaspoon allspice - dash of sea salt- 1/4 cup coconut oil (to melt at 76 - 105 degrees, see page 199)ICING:- 1/2 cup raw cashews (to soak)- 1/2 cup dates (measure after removing pits)- 1 orange (peeled and seeds removed)- 1 tablespoon water or orange juicePIZZAZZ:- can use 2 tablespoons of the Crust OR:- 1 tablespoon raw cacao powder (optional)- 1 tablespoon date syrup, or raw agave nectar (optional)- 2 teaspoons water (optional)



PUMPKIN PIE CONTINUED

⇒ CRUST: Process pecans in food processor until small bits. Add dates, cinnamon, nutmeg and salt to pecans in food processor, then process until smooth. If you are not decorating pie with cacao powder, date syrup and water, set aside 2 tablespoons of Crust to use for Pizzazz. Gently distribute rest of Crust onto a 9” round plate, then press firmly to form crust.

⇒ FILLING: In food processor, process pumpkin and water until smooth. Add dates, cinnamon, nutmeg, cardamom, clove, allspice, salt and coconut oil and process until smooth. Spread on Crust.

⇒ ICING: Soak cashews for 2 hours to soften, then drain and rinse. Put cashews, dates, orange and water in blender and blend until smooth. Spread on Filling.

⇒ PIZZAZZ: - If you won’t be decorating with cacao, date syrup and water, sprinkle the Icing with the 2 tablespoons of Crust set aside earlier. - If you will be decorating with cacao, date syrup and water, stir them together in a small container until smooth. Using a spoon, drizzle on top of the pie in whatever pattern you want.

Refrigerate for an hour or longer to firm up. Pumpkin Pie remains yummy for several days, if refrigerated. Can be frozen, then thawed a few hours before serving. The flavour of Pumpkin Pie that has been frozen is close to baked pumpkin pie. Note that there may be some moisture on the bottom of the pan a day after thawing.


SNOWFLAKE CHOCOLATE BANANAS

This is a healthy, fun treat for kids and adults.

Extra Prep Time: freeze after preparingQuantity: 8

Ingredients:- 1/4 cup shredded coconut- 1/8 teaspoon sea salt- 1/8 teaspoon allspice- 2 tablespoons raw cacao powder (or raw carob powder)- 1 tablespoon raw carob powder (or raw cacao powder)- 2 tablespoons date syrup, or raw agave nectar- 3 tablespoons water- 2 tablespoons raw tahini- 4 bananas (peeled and cut in half)- 8 wooden popsicle sticks

⇒ Place coconut in a bowl so it’s ready to sprinkle on coated bananas.

⇒ In a narrow glass that holds at least 1 cup, add salt, allspice, cacao, carob, date syrup or agave and water. Stir until smooth (a whisk works well).

⇒ Add tahini and stir until smooth. If too thick, add 1 to 2 tablespoons water. Note that the sauce shouldn’t be too thick or too runny.

⇒ Insert a wooden popsicle stick in the cut end of each banana. Hold-ing the stick, dip banana in sauce, coating half of banana, then turn upright so sauce runs down rest of banana. Moving quickly so sauce doesn’t drip in coconut, hold coated banana over coconut and sprinkle with coconut. To coat the last bananas, drizzle sauce on bananas with a spoon. Lay bananas in a container, cover and freeze. Leftover sauce and coconut is yummy just like that.


TRUFFLES

Truffles taste so decadent, yet are easy to make.

Extra Prep Time: noneQuantity: 15 truffles (1” balls) or 24 smaller truffles (3/4 “ balls)

Ingredients:- 1 cup pecans (not soaked)- 1/2 cup dates (measure after removing pits)- 1/4 teaspoon sea salt- 3 tablespoons raw cacao powder, plus 1 tablespoon for coating- 1 tablespoon raw carob powder (or raw cacao powder)- 1 tablespoon shredded coconut (unsweetened)

⇒ Process pecans in food processor until small bits. Set aside one tablespoon of processed pecans in a small bowl for coating some truffles.

⇒ Add dates, salt, cacao, carob to pecans in food processor. Process until mixture is smooth and able to clump together when squeezed.

⇒ Put remaining tablespoon of cacao in a small bowl. Put shredded coconut in another small bowl.

⇒ Roll processed mixture into balls. Coat some balls in processed pecans, others in cacao and the rest in shredded coconut. For balls that are coated with processed pecans, sometimes I like to roll them in cacao after their pecan coating. Store in fridge for several weeks or in freezer for a month.

ALTERNATIVES:

- For a scrumptious, easy treat, slice a banana into a bowl and crumble 2 or 3 Truffles on it.

- Process 3 tablespoons goji berries (not soaked) with the pecans.


CHAPTER 7 – HEALTHY LIFESTYLE MORSELS

Eating healthy food significantly impacts our vitality. You probably already know that smoking, drinking coffee or soda, eating sugar, artificial sweeteners, white flour and white rice aren’t good for our health. Here’s some information about other lifestyle changes that may improve your quality of life.

BREATHING

Usually we don’t give much thought to breathing…it just happens. As a result, many people don’t breathe very deeply. When I’m in a place where the air is very clean, I like to inhale for four seconds, then exhale for five to six seconds. I repeat this several times to get the stale air out of my lungs and to give my body more oxygen. When you’re faced with a challenging situation, taking a few deep breaths can help provide clarity.

FASTING

Fasting is not ingesting anything except water. It’s something all animals do when they’re not feeling well because it’s a natural way of healing. Digestion uses a lot of energy. If we fast and rest, our body can devote its attention to cleansing, plus our teeth and gums are given a rest. During a fast it’s best to keep warm, and rest in bed or a comfortable chair. Calm music and audio books make time pass more enjoyably. Blood pressure is usually lower during a fast, which can result in dizziness… put your head between your knees. Walk and stand up slowly. Sip water when thirsty. Your tongue will probably be coated for most of the fast because toxins are being eliminated. I find it interesting to keep a short journal of cleansing reactions, weight, water intake, elimination and activities.

For the first two days of a fast our body burns glucose. By the third day, glucose is out of our system, so the body switches to burning fat reserves, where most toxins are stored. Loren Lockman of Tanglewood Wellness Center, a fasting clinic in Panama, states that “water fasting requires complete rest. If you continue to exercise or be active while

CHAPTER 7 – HEALTHY LIFESTYLE MORSELS

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fasting, you’re hurting yourself because your body will dramatically increase the amount of muscle consumed in order to meet higher caloric demands of the body.”

Coming off a fast should be followed by a gradual reintroduction of solid foods (follow a ten day water fast with five days of adding foods). Eat very small amounts of fruit the first day, chewing completely to stimulate peristaltic action in the digestive system. The taste of food is incredible! Following with a raw food diet is ideal.

Some people choose to do a juice fast, or the “Master Cleanse” because they can continue most of their normal activities. Note that the body is still receiving nutrients, so it doesn’t burn fat reserves as the primary source of fuel and less detoxification occurs.

People with a lot of stored toxins may want to cleanse by eating more raw foods, including Green Smoothies, and/or fresh juices, and consider a water fast for the future. Most fasting authorities believe women who are pregnant or nursing should not go on a water fast because there could be an overload of toxins to the baby. It may be dangerous for some people to fast on their own. You may want to consult a fasting specialist for a supervised fast. After eating mainly raw foods for several years, I fasted on my own for ten days, and years later for fourteen days. I had done a lot of reading about fasting and had discussions with people who completed a number of water fasts. I found it interesting that on the third day of my first fast I smelled like potato chip oil from all the potato chips I had eaten in the past. I’ve heard of mechanics who smelled like gasoline during a fast--years after they stopped working as mechanics. Fasting is a powerful way of cleansing.

KEGEL EXERCISE

This is a simple exercise if you have trouble with incontinence (including leaks when you sneeze, cough or laugh). For women, besides strengthening the bladder muscles, it also has the pleasant side effect of tightening muscles around the vagina.


Tighten the pelvic floor muscles as if you’re trying not to urinate for ten seconds. Some people refer to this as the elevator exercise because you can visualize an elevator going up when you tighten your muscles, then down when you release. You can do this anywhere. I prefer the following method: Sitting on the toilet, I urinate a bit, then do the Kegel Exercise for ten seconds, then urinate, then Kegel Exercise again for ten seconds. Doing it this way, I can tell whether my bladder muscles are strong enough to hold back urine.

After childbirth, I had trouble holding my urine. I did Kegel Exercises several times a day. The first day it felt like nothing was happening, but doing it several times a day for a week, my bladder muscles were able to hold back the flood. Now I do Kegel Exercises when I feel my bladder muscles aren’t allowing me as much time to get to the washroom as I’d like. (I realize this info is rather personal, but I wanted to share it with you incase you had the same problem.)

LESS CLUTTERED LIVES

Many people shop for entertainment. Our possessions can weigh us down. Besides the initial monetary investment, we invest our time cleaning, moving, sorting and walking around things. Some possessions hold us back emotionally because they remind us of unpleasant times. Before making a purchase, I often figure out how many hours I need to work to pay for the item. I shop at thrift stores, but need to watch that I’m not bringing clutter home just because it’s a good price.

I became more aware of the true cost of possessions when I moved from Ontario to British Columbia. I was moving from a house to a small apartment, so I had to get rid of a lot of things. I knew I’d be making a few more moves in my lifetime, which would require money and energy to move the items. Giving things to friends and charity became a very freeing experience.

In Vancouver I met a woman whose mortgage was paid off, who was comfortably living on less than $8,000 per year. I was amazed because I was earning $50,000 and was in debt. I started reading about living simply and it struck a cord. The media has a huge impact on our spending habits, making us want things we don’t really need, and perhaps can’t afford.


LYMPHATICS & EXERCISE

Our lymphatic system carries waste materials from cells. It’s similar to the cardiovascular system, except it depends on movement to move lymph, rather than having a pump, like the heart. Deep breathing, exercise, massage, skin brushing and sweating are ways to make lymph move. Many detox symptoms result from concentrations of toxins. If our lymphatic system flows well, detoxification reactions are reduced.

Years ago people didn’t need to do exercise because their lives were filled with movement and physical labour. If you’re not active in sports, you might try simple activities like walking, riding a bike, or even parking your car at the end of the parking lot. You can do light exercises like stretching, bending and sit-ups. Yoga, Tai Chi and Qi Gong are all relaxing and beneficial. I love Zumba and dancing - they really energize me. Besides being good for the Lymphatic system, exercise helps us de-stress.

Skin brushing removes dead skin and wastes that clog pores, and stimulates blood and lymph circulation. Brushing with a dry natural fiber brush should be done on dry skin before showering. Use long gentle strokes towards the heart. Lymph accumulates in lymph nodes, so brush those areas first (armpits and groin are locations of some lymph nodes), using a circular motion, so lymph can flow more freely.

If I feel symptoms of a cold, sore throat, or earache, there are usually lumps on the sides of my throat under my jaw. I lightly massage the lumps to loosen toxins sitting in lymph nodes there. I may also gargle with salt water (half a teaspoon in half a cup warm water).

Sweating helps eliminate toxins directly through the skin. Saunas are a relaxing way to sweat.


NOURISHING YOUR SKIN & HAIR

Whatever you put on your skin gets absorbed by your body. I try not to put anything on my skin that I wouldn’t be willing to eat. Read labels. If you have trouble pronouncing a word, there’s a good chance you shouldn’t be using it on your skin or hair. Here are some natural alternatives that probably cost less than products on the shelf.

ALOE VERA – Good for rashes, sunburn or eczema because it soothes and stops itches. Slice a piece of the plant, cut it open and apply the gel directly to your skin. Aloe vera gel really helped when I had itchy rashes from a latex allergy, and when I was sunburned.

APPLE CIDER VINEGAR (unpasteurized) – Use full strength as a compress to reduce swelling and pain, and accelerate healing. Pour it on gauze, put on the inflamed area and cover with plastic wrap.

CILANTRO – It’s a natural chelator which helps remove heavy metals from our body.

CoCoNUT oIL – I use organic unrefined coconut oil as face moisturizer and for dry spots on other parts of my body. Apply small amounts so skin doesn’t have a greasy film. Coconut oil is wonderful for massages. Also, my cats have shiny coats because they love licking a 1/8 teaspoon of coconut oil off my finger every day.

COMPLEXION BRUSH – Instead of using soap or cleansers on my face, I splash on some warm water, then gently rub a complexion brush in circles on my face and neck, avoiding the eye area.

DEODORANT – When I stopped using a deodorant, I rubbed a piece of lemon or put apple cider vinegar under my armpits to kill bacteria. Now I don’t use anything (and it’s safe to be downwind of me).


FLAX SHAMPOO/SHAVING CREAM/SOAP – Debby Boyes, a dear friend who passed away, inspired many to use flax seeds for shampoo, shaving cream and soap. The oil in flax seeds leaves hair and skin soft. Finely grind two tablespoons flax seeds in a coffee grinder, then pour in a container. Add 3/4 cup water and five drops of an essential oil (e.g. lavender or peppermint). Put lid on container and shake. The mixture thickens in an hour and lasts for a week unrefrigerated. If hair is oily, rub with lemon juice or apple cider vinegar.

Note: Marketing has convinced us that we need to use shampoo. For a few years, I’ve only shampooed when I get a haircut, massage, or do a lot of exercise. A daily shower is enough to keep my hair clean and shiny.

FRAGRANCE – Many of today’s fragrances contain toxic synthetic chemicals which we inhale and absorb through our skin. Essential oils can be an alternative to perfume. They should not be applied directly to the skin…use a carrier oil such as jojoba oil, grapeseed oil or almond oil. To mix, put 5 ml. of essential oil in a vial, then add 20 drops of carrier oil.

GINGER – Fresh ginger helps inflammation and indigestion.

PAPAYA – The papaya’s juicy orange flesh can be used for skin rejuvenation. Rub the inside of papaya skin to moisturize and aid healing.

PARSLEY – Eating parsley can freshen breath and it’s a diuretic.

PINEAPPLE – It contains bromelain, an enzyme which is anti-inflammatory. Pineapple can be eaten to relieve joint and muscle pain.

SHEA BUTTER – It’s a great moisturizer and doesn’t leave a greasy feeling. Especially good for dry hands.

WATER – Try to drink water from a good source, not stored in plastic bottles. Swim in clean natural bodies of water, or pools that use ozone to clean the water, rather than in chlorinated pools.

OTHER – For your safety and the environment, reconsider the use of fabric softener, dryer sheets, scented detergent, makeup, cleaning products and air fresheners. Try to wear and use natural fibres such as cotton, linen, hemp and bamboo, rather than synthetic materials. See the next page for a natural facial you’ll love.


RAWROSE’S FACIAL

Men and women enjoy this facial at my retreats. Your face will glow!

CUCUMBER CLEANSER - to cleanse skin with gentle ingredients INGREDIENTS: 1/4 cup organic cucumber, 1/4 cup waterPREPARATION: In a blender, blend cucumber and water until smooth. - Rinse face with warm water.- Dip a face cloth into Cucumber Cleanser and gently wipe face, using

circular motions.- Rinse off Cleanser with warm water, then pat face dry. Cucumber

Cleanser can be stored in a covered jar in fridge to use within 2 days.

SESAME SCRUB - to gently shed dead tissue & stimulate new cell growthINGREDIENTS: 1 teaspoon sesame seeds (to grind), 1 teaspoon water,

1 teaspoon ripe bananaPREPARATION: Grind sesame seeds in a coffee grinder and pour in a small bowl. Add water and stir. Add banana and mash with a fork. Stir well. - Using fingertips and small circular motions, very gently apply Sesame

Scrub to nose, chin, cheekbones, forehead and neck. Avoid eye area.- After gently massaging for 2 or 3 minutes, rinse Sesame Scrub off

with warm water, then pat dry.

AVOCADO MASK - to nourish skinINGREDIENTS: 1 tablespoon ripe avocadoPREPARATION: Mash avocado with a fork until relatively smooth.- Apply avocado to face and neck. Lay back, close your eyes, take slow deep

breaths and relax for 5 to 15 minutes.- Using warm water and a face cloth, gently wash off Avocado Mask. - Splash cold water on face to close pores, then pat dry.

COCONUT OIL - to moisturize and protect skinINGREDIENTS: 1/8 teaspoon unrefined organic coconut oilPREPARATION: none- Apply Coconut Oil to face, around eyes and neck, especially dry, wrinkled

areas.


SLEEPGetting enough sleep is vital, especially when making changes in your life. When we’re awake, all of our systems are competing for available energy. Our body needs sleep to recharge and repair cells. Once it completes those jobs, it can get rid of toxins stored in our cells. Therefore, if we don’t get enough sleep, we won’t be as healthy and vibrant as we can be.

It’s best not to eat two to three hours before going to sleep for the night. When you eat close to bedtime, you may find it harder to fall asleep and your sleep won’t be as deep.

I find a twenty minute nap very energizing. If the nap is longer than thirty minutes, I feel groggy and have trouble sleeping at night.

SUNSHINESunshine is important to our well being. Our body needs it to produce vitamin D. Lack of sunshine can affect our mood.

WHAT MAKES YOUR HEART SING?List ten things that make you really happy, then decide how you will make those things happen.

Figure out what your passion in life is and go for it! If you’re not sure what you want, think back to what you liked to do when you were very young. Just thinking about it may give you a feeling of excitement. Often we get sidetracked from doing something we love and need to rekindle the old feelings we had. There are many books that can help you. Once you open your mind and heart to what makes your heart sing, you’ll feel more alive and answers will come to you.

Wishing You MuchHealth, Love and Laughter

on Your Life’s Journey!


APPENDIX

WELLNESS ASSESSMENT

Complete this Wellness Assessment now, in two weeks, in four weeks and in two months. Watch for and celebrate any improvements!

1. GENERAL NOW 2 WKS 4 WKS 2 MOS

Rate the following from 1 to 10: (1 = poor; 10 = great)

Date: Date: Date: Date:

Ability to CommunicateAbility to Handle StressAppetiteAttitudeBody ToneConcentration/ClarityCreativityEnergy Level (am)Energy Level (afternoon)Energy Level (pm)Feel HealthyFlexibilityIntellectual GrowthMemoryMood SwingsQuality of RelationshipsSociabilitySpiritual GrowthStamina


APPENDIX

A P P E N D I X • 1 9 5

WELLNESS ASSESSMENT CONTINUED:

2. ACTIVITIES, HABITS

NOW 2 WKS 4 WKS 2 MOS

How Many Times a Week I Do Each of the Following:Argue or YellCrave Sugar or SaltDrink AlcoholDrink Caffeinated BeveragesEat Junk FoodEliminate Exercise Laugh or SmileMeditate / Pray / Quietly ReflectRemember My DreamsSmoke or Chew TobaccoSocializeUse Drugs (Prescription or Otherwise)Wake Up RestedWatch TVOther (specify)



WELLNESS ASSESSMENT CONTINUED:

3. PHYSICAL CONDITIONS

NOW 2 WKS 4 WKS 2 MOS

Rate from 1 to 10: Allergies (1=none; 10=extreme)Bacterial or Fungal Infection (1=none; 10=widespread)Blood Pressure (1=normal; 10=high)Breathing (1=easy; 10=difficult or painful) Circulation (1=no problem; 10= cold hands and feet)Elimination (1=regular;10=painful or irregular)Equilibrium (1=no dizziness;10=frequent loss of balance)Eye Area (1=looks vibrant; 10=dark circles, puffy)Gastro-Intestinal Upset – gas,heartburn, burps, pain (1=never; 10=constant and painful)Gum and/or Tooth Pain (1=never; 10=constant)Halitosis (1=never;10=constant)Headache(1=never;10=constant)Heartbeat(1=regular; 10=irregular)Hemorrhoids (1=none;10=frequent and painful)Insomnia/Difficulty FallingAsleep (1=none; 10=nightly)Joint Pains (1=never; 10=constant)Skin (1=clear; 10=rashes, eruptions)Weight (1=ideal; 10=obese)Other: __________________ (1=never;10=constant)

A P P E N D I X • 1 9 7

DIARY

Date & Day of Week: ___________________________________

Weight: _________

Amount & Quality of Sleep:_______________________________ Activities, Foods, How I Feel * How I Feel Time Medications Physically Emotionally

* Clues for Emotional Imbalance: agitated, anxious, bored, depressed, hyper, irritable, mad, restless, sad, scared, scattered

Clues for Emotional Balance: calm, confident, easygoing, energized, excited, focused, happy, humorous, interested, patient, relaxed


CREATING COOKED FLAVOURS,TEXTURES & APPEARANCES

There are various ways to create cooked flavours, textures and appearances in raw foods: MARINATING with salt and/or acids softens and breaks down cells of veggies and leafy greens, resulting in the release of liquids (e.g. Marinated Mushrooms, Veggie Kabobs). Besides softening vegetables, it helps create a cooked texture and appearance, and the marinade’s flavour is absorbed. Marinating works best if food is cut in small pieces. A thin marinade works better than very thick because it’s absorbed, rather than just coating the food. Therefore oil is better in marinades than avocados.

MASSAGING softens veggies such as kale and cabbage.

DEHYDRATING REMoVES LIQUIDS and can create firm, crisp, and/or crunchy textures (e.g. crackers, Granola, Kale Chips, Neatballs).

DEHYDRATING CAN BE USED TO WARM sauces, soups and other foods (e.g. Lasagna, Enchilada), while maintaining their enzymatic integrity.

FERMENTING cabbage and other vegetables softens them.

PROBIOTICS CAN BE USED TO FERMENT nut & seed cheeses (e.g. Almond Cheese).

USE GARLIC AND ONION CAREFULLY because they taste stronger when raw. Chopped ONIONS CAN BE RINSED in water to reduce their bite.

NUT MYLKS are very similar in taste and texture to dairy.

FOOD PROCESSORS CREATE TEXTURES similar to cooked foods (e.g. pie crusts, pates, sauces and ice cream).

BLENDERS CREATE SMOOTH AND CREAMY TEXTURES (e.g. smoothies, dressings, sauces and soups).

PASTA can be made from zucchini and other vegetables using various tools (e.g. spirooli slicer, julienne peeler, vegetable peeler, cheese slicer).

BEVERAGES can be made using juicers and blenders.

A P P E N D I X • 1 9 9

GELLING, BINDERS & THICKENERS IN RAW FOODS

AVOCADO can be used to thicken desserts (e.g. Chocolate Cream Pie, Fudgesicles) and savoury foods (e.g. soup, dressing). It’s usually the last ingredient added to the recipe so that it doesn’t get too fluffy.

FLAX SEEDS become gelatinous when wet. They are used in recipes as a glue to hold ingredients together (e.g. cookies, crackers, Neatballs).

CHIA SEEDS become gelatinous when wet, so are good for making puddings and interesting textures (e.g. Chia Vanilla Pudding).

PECTIN IN FRUIT is a natural thickener, especially when combined with sugars in dried fruits. Pectin is in apples, apricots, blueberries, nectarines, plums, peaches, pears, pineapples and strawberries.

DATES & DEHYDRATED FRUITS are binders and thickeners.

CoCoNUT oIL melts at 76 degrees, providing a firm consistency in desserts and savoury foods. COCOA BUTTER melts at 93; therefore it’s best for making chocolate. To liquefy coconut oil or cocoa butter for a recipe, put it in a cup in dehydrator set at 105 degrees, or in a cup set in a bowl of hot water, or in a pot on stove at lowest heat.

GROUND SESAME SEEDS are a thickener (e.g. Hummus, Falafels).

ZUCCHINI can be used to thicken in blended dressings and soups.

PSYLLIUM HUSKS AND PoWDER thicken and bind fillings, puddings and sauces. Use a maximum of 1 teaspoon per 2 cups of recipe. Psyllium sets rapidly, so whisk or blend briefly at end of recipe.

IRISH MOSS is a seaweed, also known as pearl moss or carrageen. After rinsing, soaking and blending, Irish moss is used as a gelatine in recipes such as cheesecake, dressings, or sauces, where other ingredients will mask the taste (e.g. chocolate, lemon). Recipes using Irish moss set better in the fridge than freezer. SOY LECITHIN is often used in raw desserts; however it isn’t raw. The purpose of using it is to emulsify and homogenize fat and liquid so they won’t separate. It also makes desserts creamier and easy to slice. To replace soy lecithin in a recipe, blend a little longer, and add extra tablespoons of coconut oil.

AGAR AGAR is a seaweed used in Asia to make molded jellies. It must be simmered, then cooled slightly before using; therefore it isn’t raw.


RIPENING FRUIT

When ripe, fruits are more flavourful, sweeter, nutritious and easier to digest.

FRUITS THAT CONTINUE TO RIPEN AFTER BEING PICKEDTo speed up ripening, put in a bowl or a brown paper bag with a banana, at room temperature. Plastic bags don’t work for ripening.

- avocado- banana- cantalope- cherimoya- dragonfruit- kiwi- papaya- pear- persimmon- plantain- stone fruits (apricot, mango, nectarine, peach, plum)- tomato

FRUITS THAT DON’T RIPEN AFTER BEING PICKED- apple- berries- cherries- citrus (grapefruit, lemon, lime, orange, tangerine)- cucumber- fig- grape- lychee- pepper- pineapple- watermelon - yellowish underside is a good sign of ripeness - zucchini

APPENDIX

A P P E N D I X • 2 0 1

IT’S A WRAP

Wraps are tasty, easy to prepare, and a great way to use “leftovers”. Place filling on a wrapper, add veggies and garnishes. Sergei Boutenko’s yummy “Gorilla Roll” is a banana wrapped in a romaine lettuce leaf.

WRAPPERS:cabbage leaves (green or red)collard leaves, romaine leaves, or other large leafy greensnori sheets, Tortillas or Wraps

FILLINGS:Almond Cheese, Cashew Cream Cheese or Herb Cheeseavocado, sliced or diced, or Amazing AvocadoEnchilada FillingGuacamoleHummus, or FalafelNeatballs, or NeatloafNot Egg SaladVeggie Pate, Pizza Spread, or Sassy SpreadPesto, Dips, Better Than Mayo, or Saucesraw nut butter (e.g. almond, pumpkin seed, tahini)SalsaSunburgerTzatziki

VEGGIES (chiffonaded, chopped, diced, grated, julienned, sliced): carrots, gratedcucumber, sliced or juliennedred bell peppers, julienned or dicedred or green onions, thinly slicedsprouts (e.g. alfalfa, broccoli, clover, sunflower, etc.)tomato, chopped or sliced

GARNISHES:cilantro, or parsley dulselemon or lime juice Marinated Mushroomsolives, sliced pumpkin, sesame or sunflower seeds raisins


Almond Cheese . . . . . . . . . . . . . . . . . . . . . . . . . 117 Almond Ricotta . . . . . . . . . . . . . . . . 111 & 117 Amazing Avocados . . . . . . . . . . . . . . . . . . . . . . 91Apple Buckwheat Granola . . . . . . . . . 59Apple Cobbler . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153Apple Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153Asparagus & Red Pepper Salad . . 92Avocado & Mango . . . . . . . . . . . . . . . . . . . . . . . 55Baby Food . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Banana Carob Cookies . . . . . . . . . . . . . . . 155Banana Lemon Pie . . . . . . . . . . . . . . . . . . . . . . 156Barbeque Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . 75Beet Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76Berry Crumble . . . . . . . . . . . . . . . . . . . . . . . . . . . 173Better Than Mayo . . . . . . . . . . . . . . . . . . . . . . 77Blueberry Surprise . . . . . . . . . . . . . . . . . . . 157Brazil Nut Topping . . . . . . . . . . . . . . . . . . . . . 93Buckwheat Walnut Scones . . . . . . . . 56Cacao Fondue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 158Caesar Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94Cannelloni . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95Can’t Beet That Salad . . . . . . . . . . . . . . . 96Carrot Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 159Carrot Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . 159Carrot Quinoa Salad . . . . . . . . . . . . . . . . . . 97Cashew Cream Cheese . . . . . . . . . . . . . . 118Celery Cumin Dressing . . . . . . . . . . . . . . . 78Chai Nut Mylk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160Cheese Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119Chia Fresca . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57Chia Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57Chia Vanilla Pudding . . . . . . . . . . . . . . . . . . 161Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98

Chili Chips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99Chili Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79Chocolate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162Chocolate Brownies . . . . . . . . . . . . . . . . . . . 163Chocolate Cream Pie & Pudding . 164Chocolate Fudge . . . . . . . . . . . . . . . . . . . . . . . . 163Cinnamon Energy Balls . . . . . . . . . . . . . . 169Coconut Bonbons . . . . . . . . . . . . . . . . . . . . . . . 165Coleslaw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100Coleslaw Crackers . . . . . . . . . . . . . . . . . . . . . 100Coulis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 166Creamy Dill Pasta . . . . . . . . . . . . . . . . . . . . . . 101Creamy Sesame Dressing/Dip . . 80Crunchy Cereal . . . . . . . . . . . . . . . . . . . . . . . . . . . 59Cucumber Dill Salad . . . . . . . . . . . . . . . . . . 102Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103Date Syrup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Dating An Avocado . . . . . . . . . . . . . . . . . . . . 167Dehydrated Bananas . . . . . . . . . . . . . . . . . 168Dehydrating Info . . . . . . . . . . . . . . . . . . . . . . . 42Dip (Creating) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74Dipping Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104Energy Balls (Creating) . . . . . . . . . . . . 169Falafels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108Foods For International Flavours . . 44Fiesta Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81Fruit Crumble . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173Fruit Kabobs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58Fruit Rollups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174Fudgesicles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164Garden Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82Gingerbread Balls . . . . . . . . . . . . . . . . . . . . . . 170Gingerbread Cookies . . . . . . . . . . . . . . . . . 170

ALPHABETICAL LIST OF RECIPESALPHABETICAL LIST OF RECIPES

A L P H A B E T I C A L L I S T O F R E C I P E S • 2 0 3

Ginger Tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70Goji Coconut Balls . . . . . . . . . . . . . . . . . . . . . 171Gorilla Roll . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 201Granola & Granola Bars . . . . . . . . . . . . . 59Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . 66Guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106Herb Cheese . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119Hint of Mint (Sun Tea) . . . . . . . . . . . . . . 70Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107Ice Crème . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175It’s A Wrap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 201Jams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 176Jicama - Spicy Fries & Not Potato Salad . . . . . . . . . . . . . . . . . . . 109Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110Kelp Noodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 122Lasagna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111Lemon Coconut Bonbons . . . . . . . . . . . 165Lemon Ginger Sauce/Dressing/Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83Lemon Poppy Seed Chewies . . . . . 179Lemon Poppy Seed Energy Balls . . 172Mango Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . 177Marinara Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . 84Marinated Mushrooms . . . . . . . . . . . . . . 112Mini Pecan Pies . . . . . . . . . . . . . . . . . . . . . . . . . . 178Neatballs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113Neatloaf . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113Noodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136Nori Rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114Nori Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115Not Dairy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117Not Egg Dip/Dressing . . . . . . . . . . . . . . 120Not Egg Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . 120

Not Potato Salad (Jicama) . . . . . . 109Nut Mylk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61Orange Banana Green Smoothie 67Orange Sesame Chewies . . . . . . . . . . 179Oriental Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . 121Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136Peach Crumble . . . . . . . . . . . . . . . . . . . . . . . . . . . 173Peach Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . 68Pecan Pies (Mini) . . . . . . . . . . . . . . . . . . . . . . . 178Pesto on Kelp Noodles . . . . . . . . . . . . . . 122Pesto Sauce/Dressing/Dip . . . . . . . 85Pickled Ginger . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123Pies (Creating) . . . . . . . . . . . . . . . . . . . . . . . . . . . 151Pineapple Coconut Pie . . . . . . . . . . . . . . . 180Pizza Crust/Crackers . . . . . . . . . . . . . . . 124Pizzas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125Pizza Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126Poppy Seed Squares . . . . . . . . . . . . . . . . . 181Pumpkin Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182Rainbow Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127RawBQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138Raw Wraps . . . . . . . . . . . . . . . . . . . . . . 108 & 201Red Pepper Boats . . . . . . . . . . . . . . . . . . . . . . 128Rejuvelac . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62Salad Dressing (Creating) . . . . . . . . . 74Salad Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131Sassy Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132Savoury Crackers . . . . . . . . . . . . . . . . . . . . . . 133Seasoned Nuts & Seeds . . . . . . . . . . . 134Seed Cheese . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148Seedy Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 135Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63-70Snowflake Chocolate Bananas . . 184

ALPHABETICAL LIST OF RECIPES - CONTINUED


Soup (Creating) . . . . . . . . . . . . . . . . . . . . . . . . . . 73Soup Toppings . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73Sour Cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119Spaghetti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136Spicy Fries (Jicama) . . . . . . . . . . . . . . . . . 109Sprouting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Strawberry Smoothie . . . . . . . . . . . . . . . 69Stuffed Mushrooms . . . . . . . . . . . . . . . . . 137Sunburgers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138Sun Tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70Super Carrot Soup . . . . . . . . . . . . . . . . . . . . . 86Super Carrot Crackers . . . . . . . . . . . . . . 86Sweet & Sour Sauce . . . . . . . . . . . . . . . . . . 88Sweet Crème Fraiche . . . . . . . . . . . . . . . 118Tabouleh Salad . . . . . . . . . . . . . . . . . . . . . . . . . . 139Tahini Turmeric on Greens . . . . . . 140

ALPHABETICAL LIST OF RECIPES - CONTINUED

Tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70Thai Carrot Coconut Soup. . . . . . . . . 89Tomato on Walnut Cilantro Crust . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141Tomato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142Tortilla Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143Tortillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144Truffles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185Tzatziki . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145Vancouver Island Dressing . . . . . . . 90Veggie Bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146Veggie Kabobs . . . . . . . . . . . . . . . . . . . . . . . . . . . 147Veggie Pate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148Watermelon Cookies . . . . . . . . . . . . . . . . . . . 71Watermelon Quencher . . . . . . . . . . . . . . . 71Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150

Rose Vasile’s book is a gift to all of us. It is a practical and easy-to-follow guide for making a wide variety of delicious raw foods. ... we are fortunate to have her recipe book with extremely accurate, pre-measured, and pre-tested instructions that guarantee a scrumptious taste.

With the author’s simple, down-to-earth explanations, this book is especially helpful for beginners to raw food. At the same time, the abundance of recipes will easily attract longtime raw fooders. Rose’s sincere style, combined with her personal story, makes the reading engaging.

- From the Foreword by Victoria Boutenko, Author of Green for Life, 12 Steps to Raw Foods, and Raw Family

When I first went "100% raw" in 2004, I took Rose's "Uncooking Classes". The tips and recipes I learned (all of which are now in this book) were invaluable to me. Her recipes made going raw extremely easy. Today her recipes continue to inspire my commitment to a raw diet and are always a favourite at any potluck!!

- Dale Marie Young, Raw Lifestyle Coach It is no surprise that Rose’s book is in its 7th printing and is a Canadian bestseller - it is still one of the best raw food prep books available. The recipes are easy and yet each is superb in its presentation and, most importantly, in the eating. Those are essential components, but for me one of the most remarkable features of this book is how each recipe is pretty well fool-proof. Rose answers ANY question you might have as you go along. When I am looking for a recipe and don’t have time to try it first, I go to Rose’s book. I know it will be easy and will evoke rave reviews.

- Pat Newson, Raw Chef Extraordinaire (Revised 2013) www.rawrose.com $29.95 CAN

dian bt sr - rawroserawrose.com/rawrosecookbook.pdf · 2017-10-28 · - amazing avocados ... -...

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