spring 2012
DESCRIPTION
Recipe Book from Spring Term Optimum Health Solution Class 2012TRANSCRIPT
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Optimum Health SolutionSpring 2012
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Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . 4BEVERAGES
Turmeric Lemonade. . . . . . . . . . . . . . . . . . . . 6Hippocrates Green Drink . . . . . . . . . . . . . . . . . . . 5
APPETIZERSTomato Doobina’e . . . . . . . . . . . . . . . . . 8Lettuce Boats w/ Tahini Dressing. . . . . . . . . . 9Nori Rolls . . . . . . . . . . . . . . . . . . . . 10Stuffed Red Pepper . . . . . . . . . . . . . . . . . . 11No Bean Hummus . . . . . . . . . . . . . . . . . 12Cheese and Crackers . . . . . . . . . . . . . . . . . 13Delicious Snow Peas . . . . . . . . . . . . . . . . . 14Sunflower Seed Cheese . . . . . . . . . . . . . . . . . 15Cheese Pierogies . . . . . . . . . . . . . . . . . 16
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SOUPSRaw Carrot Avocado Ginger Soup . . . . . . . . . . . . . . . . . 18Sweet Potato and Corn Chowder . . . . . . . . . . . . 19Gazpacho . . . . . . . . . . . . . . . . . . 20Vegetarian Watermelon Gazpacho . . . . . . . . . . . . . . 21Cream of Zucchini Soup . . . . . . . . . . . . . . . . . 22Cream of Celery Soup . . . . . . . . . . . . . . . . . . 23Yam Soup . . . . . . . . . . . . . . . . . . . 24Cool Dill Soup . . . . . . . . . . . . . . . . . . . 25Cream of Miso, Shitake, Asparagus, Sea Veg . . . 26
BREAD & CRACKERSItalian Crackers . . . . . . . . . . . . . . . . . 28Raw Flax Seed Crackers . . . . . . . . . . . . . . . . . 29Flax Crackers . . . . . . . . . . . . . . . . . . . 30Almond Bread . . . . . . . . . . . . . . . . . 31Raw Vegetable Bread . . . . . . . . . . . . . . . . . 32Lemon Poppy Seed Bread or Biscotti . . . . . . . 33Pistachio Bread . . . . . . . . . . . . . . . . . 34
Key Lime Pie . . . . . . . . . . . . . . . . . . . . 72Walnut Pate . . . . . . . . . . . . . . . . . 73Lemon Cheesecake . . . . . . . . . . . . . . . . . 74Flourless Chocolate Cake . . . . . . . . . . . . . . . . . 75
SALADSRaw Claw Slaw . . . . . . . . . . . . . . . . . 36Salad with Tomato Cucumber Dressing . . . . . . . 37Beet and Carrot Cold Slaw . . . . . . . . . . 38Salad with Caesar Dressing . . . . . . . . . . . . . . . . . 39Kale Salad w/ Mock Bleu Cheese Dressing . . . . . . 40Caesar Salad w/ Healthy Caesar Dressing. . . . 41Fresh Herb & Kale Tabouleh . . . . . . . . . . . 42Sweet and Creamy Cabbage Salad . . . . . . . . . . . . 43Sprouted Lentil Salad on Mixed Greens . . . . . . . . . 44Mixed Vegetable Salad with Dressing. . . . . . . . . . . 45Fresh Spinach Salad . . . . . . . . . . . . . . . . . 46
DESSERTSChocolate Coconut Balls . . . . . . . . . . . 62Fruit, Granola, Hemp & Raisin Dessert. . . . . . 63Carob Mousse & Fruit . . . . . . . . . . . . . . . . . 64Carob Bark . . . . . . . . . . . . . . . . . 65Orange Zested Raw Truffles . . . . . . . . . . . . . . 66Raw Carrot Cake Cookies . . . . . . . . . . . . . . 67Raw Fudge . . . . . . . . . . . . . . . . . 68Almond Butter Cookies . . . . . . . . . . . . . . . . . 69Hawaiian Dessert . . . . . . . . . . . . . . . . . 70Pantry Cookies . . . . . . . . . . . . . . . . . 71
ENTREESWild Mushroom Lasagna, Butternut Squash, Wilted Spinach. . . 48
Soft Taco with Fresh Tomato Salsa. . . . . . . . 60
Zucchini Linguini w/ Basil-Cilantro Pesto. . . . . . . . . 50Zucchini Pasta, Marinara Sauce, Not Meat Balls . . . . . 52Turnip “Rice” and Vegetable Medley . . . . . . . . . . . . 54Mascarpone Pasta - I Feel Italian . . . . . . . . . . 56Mushroom Walnut Veggie Burgers . . . . . . . . . . 57Marinated Mushrooms & Mashed Rosemary Cauliflower . . . 58
(Note: freeze bananas the night before.)
4
Green Smoothie
2 bananas cut into 3 inch pieces
By Brian Axelrod
Ingredients:
1/2 pineapple cut into 3/4” diameter pieces1 large handful of spinach
Directions:Place all ingredients in high-speed blender for 30 seconds.Serve chilled.
5
Sunflower sproutsIngredients:
1 cucumber1 bunch of celery
1 bunch of either kale, Bok Choy and/or any other greens
Directions:The formula for a 12 ounce green drink is 6 ounces of sproutjuice and 6 ounces of vegetable juice. To generate 6 ounces ofsprout juice, start with 1/2 tray of sunflower greens and 1/3 trayof pea greens. Be sure to cut as close to the soil as possible.It is not necessary to remove the black hulls before juicing. Youmight swant to rinse the sprouts before juicing them. For the6 ounces of vegetable juice, use 1 large cucumber and 2 stalksof celery. Several cloves of garlic, a pice of ginger, etc. can beadded, as desired, for flavor and health. Run the vegetablesthrough the juicer first; follow with the sunflower greens andlastly add the pea greens. Use the plunger during the entirejuicing process.
Hippocrates Green Drink
Hippocrates Health Institute
Warm water
Cold water
6
Turmeric Lemonade
5 pieces of fresh turmeric root, washed
By Betsy Bragg
Ingredients:
1 lemon
2 T honey or stevia to taste
Directions:Put the turmeric root, and thelemon through your juicer, you canput the pulp back a second andmaybe even a third time to get allthe goodness out. Leave thejuicer running and pour about 1/2C warm water through. Mix in thehoney. Top up with 1-2 C coldwater and store in the fridge.Serve over ice in short glasses.
8
Tomato Doobina’e
1 thick sliced beefsteak tomato
By Marcus Gorman
Ingredients:
1/2 avocado sliced thick1 clove garlic mashed
1 T of finely cut shallots
A few fresh basil leaves, one cut into stripsJuice of half a lemon
2 T fine organic olive oil
Directions:1 T of fine sea salt
1. Add garlic, lemon juice, half of oil, shallots and sliced basilto bowl and let sit for 15 minutes.
2. Layer tomato and avocado twice with drizzle of lemonmixture in between and add fresh basil.
3. Sprinkle sea salt in between layers
4. Pour remaining lemon mixture over top and on plate.
Let sit for 5 minutes and serve.
9
Lettuce Boats w/ Tahini Dressing
Tahini Dressing
By Kathy Karamanolis
Ingredients:
3/4 C of fresh squeezed lemon juice1 1/2 C raw organic tahini
2 pinches of cayenne (to taste)
1/8 C cold pressed olive oil1 1/2 tsp salt
2 T chili powder13 drops of stevia6 cloves of garlic
Directions:Place all dressing ingredients in a mixing bowl and mix welladding water as necessary so it is not very thick nor too runny.
Boats1 lettuce leaf for each boatA variety of your favorite chopped small raw veggies (1/2 C)
Place one lettuce leaf on a plate and put 1/2 C of choppedveggies on the leaf and add the grated carrots, then a smallslice of avocado. Top with the Tahini dressing.
Carrots, gratedAvocado, sliced
10
Nori Rolls
Raw nori sheets Cucumber
Prepared by Jennifer Mclaughlin, adapted from the book,
Ingredients:
Shitake mushrooms Olive oilJicama Nama Shoyu
Carrots
Ginger Apple cider vinegarAvocado Raw honey
Everyday Raw Express by Matthew Kenney
Directions:1. Peel and pulse the jicama in a food processor until it is small rice-like crumbles. Use a nut-milk bag to squeeze out liquid.2. Dehydrate the jicama 1-2 hrs to dry it out. After it is very dry, add honey, vinegar and salt to give it that sushi rice flavor.3. Marinate mushrooms for 30 min in nama shoyu and olive oil.4. Cut carrots and cucumber in matchstick-like pieces and the avocado into slivers.5. Take a nori sheet, shiny side down, and place on the bamboo mat used for making sushi roll.6. Cover 3/4 of the nori sheet with the jicama “rice” in a row at top of sheet. Place fillings of your choice and combinations.7. Roll tightly, seal with a bit of water, and slice into 1” pieces.
11
Stuffed Red Peppers
2 red bell peppers (cut into sections)
Prepared by Becky Tucker, inspired by www.rawguru.com
Ingredients:
Filling
1/2 C soaked pecans1/2 C soaked sunflower seeds
1/2 tsp each of cayenne powder, paprika, basil, and oregano
1 C tomatoes (heirloom)1 stick celery
2 T lemon juice1 T olive oilSea salt or himalayan salt to taste.
Directions:1. Put all the filling ingredients into food processor and process until thick and smooth.2. Spoon 2 T of filling into each pepper section and garnish with parsley leaf or sprouts.
12
No-bean Hummus
2 zucchini
By Hanna DiStefano
Ingredients:
1/2 C fresh lemon juice3/4 C raw tahini
2 1/2 tsp sea salt
1/4 C olive oil4 cloves of garlic, peeled
1/2 T ground cumin
Directions:1. In a high-speed blender, combine all of the ingredients and blend until thick and smooth.2. Serve with slices of cucumber, celery stalks, or carrot sticks.
Source: RAWvolution by Matt Amsden
13
2 C carrots
By Jennifer Mclaughlin
Ingredients:
Source: Raw food world YouTube video
Cheese and Crackers
2 stalks of celery
4 cloves peeled garlic
2 C soaked nuts/seeds1 C lemon juice
Salt to taste1/2 tsp tumeric
10 raw nori sheets
Directions:Blend everything except the nori sheets in a blender or foodprocessor. Spread thinly on nori sheets, (should be enoughspread for 10 sheets). Dehydrate for 12+ hours at 117 F
14
Delicious Snow Peas
2 C snow peas
By Marcus Gorman
Ingredients:
1/8 tsp liquid stevia1/4 C nama shoyu
1/2 tsp fresh or dried garlic
1 T honey1/2 tsp fresh or dried ginger
Dash of cayenne pepper, to taste
Directions:1 heaping T black sesame seeds
If using fresh garlic and ginger, cut into small pieces, and worka little sea salt in with each piece. Mash with the back of aknife into a soft paste.
Add all ingredients except sesame seeds into shallow dish soall snow peas are covered. Let sit for 30 minutes, stir twicewhile marinating. Five minutes before end, mix in sesameseeds. Pour off some of the marinade before serving and addto a side dish for dipping.
15
Sunflower Seed Cheese
1/2 C fresh lemon juice
By Donna Kelley
Ingredients:
5 cloves of garlic1/2 C Nama Shoyu or Liquid Aminos
2 3/4 C raw soaked sunflower seeds, finely ground
Source: RAWvolution by Matt Amsden
Directions:In a high speed blender, combine all ingredients, addingsunflower seeds last. Blend until smooth. Serve on celery.
1 small jicama, peeled and slicedvery thin into rounds with a mandolinslicer
16
Cheese PierogiesBy Donna KelleySource: RAWvolution by Matt Amsden
Cashew Cheese Filling:
Ingredients:
1/4 red bell pepper1/4 C lemon juice
For the Shell:
1/4 C Nama Shoyu2 - 3 cloves of garlic1 to 1 1/2 C raw cashews or macadamia nuts or pine nuts
18
Raw Carrot Avocado Ginger Soup
4 medium carrots
By Kathy Karamanolis, Source: Internet
Ingredients:
2 C water1 avocado
1 tsp dill
2 cloves garlic1 inch of ginger
1/2 T thyme
Directions:
1 tsp sea salt
Blend until warm and creamy. Makes about 42 oz. Add diced
1 hot pepper (optional)
avocado and green onion. Add a bit of raw mayo on top forflair.
1 date1/2 lemon, juiced1 chunk of onionPinch of curry or any other mediterranean seasoning
19
Sweet Potato and Corn ChowderBy Joe Lucier, inspired by www.spafinder.com
2 C sweet potato, peeledIngredients:
1 T Braggs seasoning or Nama Shoyu1 whole avocado
1 dash cayenne or black pepper to taste
1 small knob of ginger (finely chopped), about 2” square1 dash Celtic sea salt to taste
1 C water2 C fresh corn
Directions:1. Peel, wash, and chop the sweet potato.2. Place all ingredients except corn into a blender and blend until the texture is smooth.3. Taste and adjust the seasoning if necessary.4. Remove from blender and put in a bowl with the corn.
20
Gazpacho
2 C of rough cut zucchini
By Marcus Gorman
Ingredients:
3 large cut fine diced cucumber (2 peeled)3/4 C of rough cut red onion
3 fresh basil leaves, finely cut
3 C of cut tomato (or 2 C cut tomato and 32oz tomato juice)1 tsp oregano
1 1/2 tsp sea salt1/2 tsp hot sauce
Directions:1. Set aside basil, 2 cucumbers and 1/4 C of red onion.2. Place all other ingredients into food processor and puree.3. Pulse on and off for 10 seconds.4. Add remaining basil, onion, and cucumber.
1 T fresh diced garlic
2 T fresh lemon juice1 tsp stevia
1 T fresh lime juice
21
Vegetarian Watermelon Gazpacho
3 C watermelon, chopped
By Paul Barry, source: Jolinda Hackett, www.about.com
Ingredients:
1 small onion, chopped
1 cucumber, diced1 red bell pepper, diced
2 T lemon juice1 T olive oil1 jalapeno (or less to taste)2 T fresh chopped parsley1 dash of salt and/or pepper to taste
Directions:In a high-speed blender, place about half of the watermelon,cucumber, pepper, and onion and all of the jalapeno. Add oliveoil and lemon juice and puree until smooth. Combine theremaining ingredients in a large bowl and mix well. Add to thepureed ingredients and stir to combine. Add more salt andpepper, to taste. Chill for at least one hour to allow flavors tocombine and stir well before serving.
22
Cream of Zucchini Soup
1 C water
By Paul Barry
Ingredients:
2 stalks of celery, chopped2 zucchini, chopped (about 2 cups)
1 clove of garlic
2 T lemon juice2 tsp white miso
1/2 tsp sea salt
Source: Raw Food Made Easy by Jennifer Cornbleet
Dash of cayenne pepper
1 avocado, chopped2 T olive oil
2 T fresh minced dill
Directions:Place all of the ingredients except the olive oil, avocado, anddill in a blender. Blend until smooth. Add the olive oil andavocado and blend until smooth. Add the dill and blend brieflyjust to mix.
23
Cream of Celery Soup
2 C almond milk
By Hanna DiStefano
Ingredients:
2 cloves of garlic2 C celery juice
1/4 C fresh lemon juice2 tsp sea salt
Source: RAWvolution by Matt Amsden
Directions:1. To prepare the almond milk, combine 1 C almonds (soaked for a few hours) and 3 1/2 cups of water in a blender until smooth. Strain through a nut-milk bag.2. Juice the celery in a juicer.3. Blend all ingredients in a high-speed blender until smooth.4. Garnish with chopped celery.
24
Yam Soup
2 1/2 C of yams
By Donna Kelley
Ingredients:
Cinnamon to taste1 1/2 C water
Dash of nutmeg
Directions:Place all of the ingredients in a blender. Blend until smooth.
25
Cool Dill Soup
1 large or 2 medium cucumbers, peeled and seeded
By Brian Axelrod, source: www.bittofraw.com
Ingredients:
.75 ounces dill (one herb pack, a little over 1/3 C)2 green onions
1/4 C soaked sesame seeds
1 T plus 1 tsp lemon juice1/4 tsp salt, to taste
1/2 C water to get the blender goingDrizzle of olive oil
Directions:Blend everything in a high speed blender.Adjust lemon and salt if needed.Garnish with a drizzle of olive oil.
26
By Jennifer Mclaughlin, adapted from Everyday Raw Expressby Matthew Kenney
Cream of Miso, Shitake, Asparagus, Sea Veg.
Soup base:Ingredients:
1 C celery juice5 C water
1/4 C cashews
1/4 C white miso1 C pine nuts
1 T sweetener (dates)1 T dulse flakes
Directions:For soup base, blend all ingredients in a high-speed blender.Season to taste. Slice shitake and asparagus into bite sizedpieces and marinate for 30 minutes in the nama shoyu andlemon juice. Stir mushrooms, asparagus into soup base andgarnish with gomasio.
Shitake and Asparagus:
1 C asparagus1 C shitake
1 T Nama Shoyu1 T lemon juiceGarnish:
1/4 C Wakame1/4 C Hijiki
28
Italian Crackers
2 1/2 C water
By Hanna DiStefano
Ingredients:
1/2 C almonds, soaked1 1/2 C flax seed, powdered
2 T Celtic salt
1/4 C olive oil3 T Italian seasoning
1 T fresh basil, minced
Directions:Combine almonds, water, olive oil, salt, Italian seasoning, andbasil in high-powered blender. Mix thoroughly and transfer tobowl. Stir in flax meal slowly. Scoop about 1 cup of mixture onto
Source: Rainbow Green Live-Food Cuisine by Gabriel Cousens
Teflex on each of 3 or 4 dehydrator trays and spread out to allcorners evenly. Score cracker mixture.
moisture is obtained. Store in refrigerator and consume within
Dehydrate at 145 F for 2-3 hours, then turn over, remove Teflexand continue dehydrating for 6-8 hours at 115 F or until desired
two weeks.
29
Raw Flax Seed Crackers
Approx 6 C water
Prepared by Kate Gast, inspired by Jolinda Hackett
Ingredients:
1 1/2 C Tamari6 C whole flax seeds
2 cloves of garlic, minced
Sea salt to taste3 T fresh minced herbs (optional)
1-2 T cayenne or chili pepper (according to taste)
Directions:1. In medium bowl, cover flax seed with water and allow to
soak for at least 90 min. The water will turn to a gelatinous goo. Check the mixture, and add more water if needed. The mixture should be gooey, but not runny, and not too thick.
2. Stir in tamari, sea salt, and herbs.
3. Spread the mixture about 1/8 “ thick on your teflex sheet
4. Set dehydrator at 110 F and dehydrate for 4-6 hours. Turnthe mixture over and dehydrate another 4-6 hours. If you like
a crispy and crunchy cracker, dehydrate a bit longer.
5. Break or slice crackers into pieces when finished.
30
Flax Crackers
2 1/2 C flax seeds (soaked at least 8 hours)
By Donna Kelley, Source: I Am Grateful by Terces Engelhart
Ingredients:
1 C carrot pulp1 C carrot juice
1/2 tsp freshly ground black pepper1 tsp salt
Directions:
use a Kitchen Aid. Divide onto3 dehydrator trays spreadevenly and score with a butterknife. Dehydrate at 115 F, flipand remove Teflex sheets whendry to the touch (this will allowthem to dry faster).
Combine all ingredients in a bowl. Mix thoroughly with hands or
31
Almond BreadPrepared by Kathy KaramanolisSource: The Art of Raw Living Food by Doreen Virtue and Jenny Ross
Ingredients:
2 cloves of garlic
Directions:
4 C almond pulp (saved from almond milk preparation)
1 C ground golden flaxseed2 C carrot pulp (saved from juicing)
2 T cold pressed extra-virgin olive oil2 tsp sea salt
In a food processor with an S blade attached, combine allingredients (except flaxseed) and process until a smoothmixture forms. Add ground golden flaxseed until a dough ballforms. Press out onto covered dehydrator tray, and dehydrateat 110 F for 8 hours, flipping once halfway through.
2 T dried Italian seasonings
32
By Jennifer Mclaughlin
Ingredients:
CeleryOnion
Kale
CarrotParsley
Ground flaxNama shoyu
Directions:Place all ingredients into a food processor and blend. Spreadthinly on teflex sheets and dehydrate.
CuminChili powderCinnamonRaw honey
Raw Vegetable Bread
33
(until all moisture is absorbed)
Lemon Poppy Seed Bread or Biscotti
1 T chia seeds soaked in 1/2 C water
Prepared by: Hanna DiStefano
Ingredients:
1/4 C raw honey2 lemons (zest and juice)
1 T poppy seeds1 C almond “flour” (pulp from almond milk)
Inspired by: TheDeliciousRevolution.com
Directions:1. Combine all ingredients in a food processor and form a batter using an S blade.2. Spread to 1/4” thickness on a Teflex dehydrator sheet and dehydrate until dry enough to turn.3. Cut, then dehydrate on a standard tray until it dries to the consistency of bread, or until crisp for biscotti.
34
Pistachio BreadBy Becky Tucker
1 C raw organic pistachio nuts (soaked)Ingredients:
Cumin, paprika, and oregano to taste1 C ground flax seed
Himalyan salt to taste
Directions:Mix all ingredients in a food processor. Spread mixture ontoteflex sheets and dehydrate at about 115 F for about 2 hours,then flip over, and continue dehydrating to desired consistency.
36
Raw Claw Slaw
1 small Kohlrabi (cut into strips)
By Brian Axelrod with advice from Anandi, Auroville, India
Ingredients:
1 avocado (ripe)3 carrots (cut into strips)
Fresh parsley
1/2 head of red cabbage1 T of lemon juice or lime
Himalayan sea salt
Directions:1. Slice kohlrabi and carrots into 1/3 strips. Place in large
mixing bowl.
2. Shred cabbage into the same bowl.3. In separate bowl, mix avocado, salt and lemon juice until soft.
4. Take avocado and mix well with the other vegetables.
5. Slice fresh parsley on top.
Put in fridge and enjoy the next day.
37
Salad with Tomato Cucumber Dressing
Salad
Prepared by Paul Barry, Source RawFoodLife.Com
Ingredients:
Mixed GreensSpinach
Shitake Mushrooms
Red PepperYellow Pepper
3 tomatoes, choppedTomato Cucumber Dressing
1 cucumber, chopped
1 celery stalk, chopped1 T fresh oregano, minced
Directions:3 radishes, chopped
Place dressing ingredients in high speed blender and blenduntil smooth. Pour over salad as desired.
38
Beet and Carrot Cold Slaw
4 large carrots
By Donna Kelley, Source: Debra’s Natural Gourmet
Ingredients:
1 tsp Himalayan salt2 large beets
3 T olive oil
1/2 C parsley, chopped2 T ginger, minced
6 T lemon juice
Directions:
1 C red onion, chopped
Scrub carrots and beets. Shred carrots and beets and
1/2 C hemp seeds (optional)
combine in a large bowl with remaining ingredients. Toss andadjust seasoning to taste.
39
Salad w/ Caesar Dressing
Dressing
Prepared by Paul Barry, Source RenegadeHealth.Com
Ingredients:
Lemon juice (to taste)1/2 C pumpkin seeds
1 tsp cumin
2 cloves of garlic2 T honey
1 tsp sea salt
Salad
Yellow bell pepperRomaine lettuce
Cherry tomatoes
Directions:Blend dressing ingredients in high speed blender. Add waterfor desired consistency. Mix into salad.
40
Kale Salad w/ Mock Bleu Cheese Dressing
Salad
By Brian Axelrod
Ingredients:
Kale
1/2 C soaked sesame seeds
Dressing1/4 tsp Himalayan rock salt, to taste
1 C soaked cashews1/4 C lemon zest
Directions:Blend dressing ingredients in a high speed blender. Adjustlemon and salt if needed. Pour over kale. Enjoy.
41
Caesar Salad w/ Healthy Caesar Dressing
Dressing
Prepared by Paul Barry, Source drfuhrman.com
Ingredients:
2/3 C unsweetened almond milk6 cloves of garlic
1 T plus 1 tsp fresh lemon juice
2/3 C raw cashews1 1/2 T nutritional yeast
2 tsp Dijon mustard
SaladRomaine lettuce
Dash of black pepper
Directions:Blend all dressing ingredients in high speed blender untilcreamy and smooth. Pour over romaine lettuce.
42
1/2 tsp black pepper1 tsp thyme (seeded and diced)
Fresh Herb & Kale Tabouleh
2 bunches of parsley
Prepared by Becky Tucker, inspired by www.nataliakw.com
Ingredients:
1 bunch lacinato kale3/4 oz fresh mint leaves1 1/2 C grape tomatoes (halved)
For the dressing:2/3 C olive oil1/2 C lemon juice
1 T Himalayan salt
2-3 cloves of garlic2 T sweet onion
Directions:1. Wash and dry all greens, then remove stems.2. Finely shred the kale and place in a large bowl. Sprinkle with a little salt and massage with your hands until it begins to wilt.3. Finely chop the parsley and mint and mix with kale.4. Toss in your remaining salad ingredients.5. Place all dressing ingredients except olive oil in blender.6. Blend until smooth, then with the blade still spinning, add olive oil until just combined.7. Pour over salad and toss well.
1 C cucumber
1 C hemp seed
43
Sweet and Creamy Cabbage Salad
Dressing
By Kathy Karamanolis
Ingredients:
Juice of 2 juicy lemons1 2/3 C cold pressed olive oil
2 tsp salt (to taste)
1 capful of raw apple cider vinegar1 clove of garlic, minced
2 tsp oregano (dried)
Salad Vegetables8 C of red or green cabbage
1 large sweet apple chopped small1 avocado, chopped
(shredded in food processor)
44
Sprouted Lentil Salad on Mixed Greens
2 C sprouted lentils
Prepared by Hanna DiStefano
Ingredients:
1 C chopped bell pepper1 C chopped celery
Sea salt and pepper to taste
2 T lemon juice4 T olive oil
Directions:Toss sprouted lentils with the rest of the ingredients, and allowto marinate at least one hour. Serve as a garnish with a greensalad.
Inspired by Jordan Maerin, www.rawfoodsforbusypeople.com
45
Mixed Vegetable Salad w/ Dressing
Salad
By Brian Axelrod
Ingredients:
1 head romaine lettucePea shoot sprouts
Dressing
1 container of cherry tomatoes
2 T sesame oil
1 T raw honey1 T Nama Shoyu
1/2 zest of full lemon
Directions:Place dressing ingredients in mason jar and shake really well.Pour over greens and mix well.
46
Fresh Spinach Salad
Salad
By Kate Gast
Ingredients:
1/2 red pepper, diced8 ounces fresh spinach
1/2 green pepper, diced1/2 large onion
1/2 to 1 C extra-virgin olive oilDressing
1 to 2 cloves garlic, minced
1 tsp salt1/2 lemon, juiced
1/2 lemon, zested
48
Wild Mushroom Lasagna,Butternut Squash, Wilted Spinach
Prepared by Jennifer Mclaughlin, adapted from the book,Everyday Raw Express by Matthew Kenney
LasagnaIngredients:
Olive oil1 large or 2 small butternut squash
SaltPeel squash, cut into quarters, and remove seeds. Using amandoline or vegetable peeler, cut the squash lengthwise intovery thin slices. You want each slice to be approximately 3”long. Toss, with a generous amount of olive oil and salt. Allowto soften for at least 30 minutes. Rinse and drain before using.
Ricotta
3 T lemon juice2 C pine nuts or cashews
2 T nutritional yeast1 tsp sea salt1 tsp black pepper
Pulse all ingredients in a high speed blender until smooth andfluffy.
49
Mushrooms
1 1/2 C stemmed and chopped cremini mushrooms1 1/2 C stemmed and chopped shitake mushrooms
1 1/2 C stemmed and chopped oyster mushrooms3 T olive oil1 T lemon juice1 T nama shoyuSalt and pepper
Toss mushrooms with oil, lemon juice, shoyu and salt andpepper and allow to marinate for up to 30 minutes.
Spinach
1 T minced oregano (plus more for garnish)5-6 C baby spinach
1 T thyme (plus more for garnish)2 T olive oil2 T lemon juiceSalt and pepper
With clean hands, toss the spinach with other ingredients.Gently massage to “wilt” the spinach. Season with salt andpepper to taste.
Final PreparationPlace 2 to 3 slices of butternut squash slightly overlapping, inthe center of each plate. Spread a generous amount of ricottaon each. Layer with wilted spinach, then mushroom medley.Repeat once more. Garnish with oregano and thyme. Drizzlewith a little olive oil, salt and freshly ground pepper beforeserving.
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1. Place all pesto ingredients in a food processor and blenduntil almost smooth. There should be some texture to it.Add a little water if it seems too dry. (You can store this in aglass jar in the fridge for up to a week).
For the pesto:
Zucchini Linguini w/ Basil-Cilantro Pesto
Zucchini Linguini:
By Becky Tucker
Ingredients:
4 medium tomatoes4 large zucchini
Pesto:
1 large head of broccoli4 T sprouted sunflower seeds
3 C tightly packed basil
Black pepper, to taste
1 C fresh cilantro
Directions:
1 C sprouted sunflower seeds
1 C sprouted lentils1 C sprouted pumpkin seeds
1 tsp Himalayan or Celtic Sea SaltFresh lemon juice, to taste
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1. Use a julienne peeler to slice the zucchini lengthwise intolong noodles, and place in a large bowl. You could also usea spiralizer.
For the zucchini linguini:
2. Chop the tomatoes and broccoli into bite-size chunks andflorets (I also removed the outside layer of the broccolistalks and chopped the softer, inner part into chunks as well).Add these, and the sprouted sunflower seeds, to the bowl ofzucchini noodles.
3. Add in the pesto and mix thoroughly to combine.4. Season with additional salt and/or pepper if desired.5. Garnish with sunflower sprouts.
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Zucchini Pasta al Pesto
1 Zucchini, peeled
By Hanna DiStefano
Ingredients for Zucchini Pasta (Yield 1 Serving):
Source: Raw Food Made Easy by Jennifer Cornbleet
Marinara Sauce with Not Meat Balls
Directions:1. Cut zucchini into thin noodles using a vegetable spiral.2. Place in bowl and toss with pesto. Serve immediately.
2 C basil leaves, tightly packedIngredients for Pesto (Yield 1 Cup):
1/4 C extra-virgin olive oil1 tsp crushed garlic1/4+ tsp salt1/4 C raw pine nuts
Directions:Place basil, olive oil, garlic, and salt in a food processor (S-blade) and process until chopped. Add pine nuts and processuntil smooth. Do not over-process. You should still see flecksof pine nuts throughout.
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1 T fresh lemon juice1 tsp extra-virgin olive oil1 tsp tamari1/4 tsp garlic powderDash of salt
1 ripe tomato, chopped (about 1/4 C)Ingredients for Marinara Sauce (Yield 1 Cup):
1/2 C sun-dried tomatoes, soaked or oil-packed1/2 red bell pepper, chopped (about 1/2 C)1 T extra-virgin olive oil1 T minced fresh basil1 tsp dried oregano1/2 tsp crushed garlic1/4+ tsp saltDash of pepper (optional)Dash of cayenne
Directions:1. Place all ingredients in a food processor (S-blade) and
process until smooth. Stop occasionally to scrape sides.2. Store in sealed container in the refrigerator (up to 3 days)
1 C soaked raw walnutsIngredients for Not Meat Balls (Yield 1/4 Cup):
1 T minced fresh parsley1 T minced onion
Directions:1. Place first six ingredients in a food processor (S-blade) and
process into a pate. Transfer to a bowl and add parsley and
2. Store in sealed container in the refrigerator (up to 5 days).onion.
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Turnip “Rice” and Vegetable Medley
Rice
By Becky Tucker
Ingredients:
2 medium sized turnips
Vegetables1 red bell pepper, diced3 medium sized carrots, diced
3-4 celery stalks, diced1 bunch of carrot greens, finely chopped
Sauce
2-3 zucchinis, diced1 C fresh cilantro, finely chopped
3 T raw tahini3 T adzuki bean Miso2 tsp olive oil
Water1/2 C fresh lemon juice
Cumin, Paprika, Oregano, Himalyan Salt, Pepper (to taste)
Directions:1. Peel turnips and chop into chunks. Grind in food processor until it is in small, evenly sized bits.
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Directions (continued):2. Place turnip “rice” in nut milk bag to squeeze out excess moisture. Then place in large bowl.3. Add all chopped vegetables to turnip “rice” and mix well.
4. Mash tahini, miso, lemon juice, and olive oil together with fork, until creamy.5. Gradually add warm water to the mixture, mixing as you do so. You want a fairly liquid consistency.
7. Pour over “rice” and vegetables, and mix in well.8. Refrigerate overnight to allow vegetables to marinate and
For the sauce:
6. Add in spices and salt and pepper to taste
soften.
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Mascarpone Pasta - I Feel Italian
Spaghetti
Prepared by Kathy KaramanolisSource: www.RawFoodRecipesOnline by Audrey and Matt
Ingredients:
Zucchini
Sauce1 C of shelled hemp
1/2 tsp cumin
2 tsp olive oil
Directions:
1 tsp tamari
1 red bell pepper2 tsp lime juice
1 tsp nutritional yeast1/4 tsp paprika
Blend all the sauce ingredients. Add mineral water until youachieve the desired thickness.
Pinch of Himalayan salt
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Mushroom Walnut Veggie Burgers
2 C carrots, grated
By Hanna DiStefano
Ingredients:
1 C onion, chopped fine2 C portobello mushrooms, chopped fine
1/2 C pumpkin seeds, soaked and ground fine while wet
3/4 C celery, diced1 C walnuts, soaked and ground fine while wet
1/4 C water, filtered
Source: www.rawmazing.com
1/4 C nama shoyu1 tsp sage1 tsp marjoram
1 C oat flour, raw OR 3/4 C flax, ground1 tsp thyme
Directions:Combine carrots, mushrooms, celery, and onion. Stir in walnutsand pumpkin seeds; combine well. Combine water and namashoyu, mix into veggie/nut mixture. Add herbs, stir well. Stir rawoat flour OR ground flax seeds in two batches (half at a time).Shape into 4”-5” patties no more than 1” thick. Place onscreens and dehydrate at 140 F for 1 hour. Reduce heat to115 F and dehydrate until mostly dry, 3-4 hours.
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Marinated Mushrooms andMashed Rosemary Cauliflower
Mushrooms:
By Barry Harris, source: www.rawmazing.com
Ingredients:
1/3 C olive oil3 large portobello mushrooms, sliced 1/3” thick
Cauliflower:
1/3 C Nama Shoyu1 T agave
1 large head cauliflower1 T olive oilSalt
1/3 C pine nutsPepper
1 tsp rosemary (coarsely chopped)2 T filtered water
“Steak and Potatoes”
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Directions:Prepare the mushrooms by mixing the marinade ingredients(olive oil, nama shoyu, and agave) and pouring over themushrooms. Let marinate for at least 4 hours.
For the cauliflower, cut all florets off the main stem. Thinly slice.Place slices (and any extra pieces) in bowl. Sprinkle with oil,salt, and pepper. Toss. Place on two non-stick dehydratorsheets and spread so there is just one layer of cauliflower.Dehydrate at 116 F for 2 hours. Place in food processoralong with pine nuts, oil and water. Process until pureed. Addrosemary and blend. Salt and pepper to taste.
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Soft Taco with Fresh Tomato Salsa
1 1/2 C raw walnuts, ground in a food processor
By Donna Kelley, Source: RAWvolution by Matt Amsden
Ingredients:
3/4 tsp coriander1 1/2 tsp cumin
1 C shredded romaine lettuce
2 T Nama Shoyu4 small collard green leaves
fresh tomato salsa (see below)Directions:Combine walnuts, cumin, and coriander. Mix well. Add NamaShoyu. Mix well. Spread in collard greens. Add shreddedlettuce and top with salsa just before serving.
2 C chopped tomatoes 3/4 C chopped cilantroSalsa Ingredients:
1 T Extra Virgin Olive Oil 4 cloves garlic, minced1/2 C chopped yellow onions 2 T lemon or lime juice
1/4 tsp cayenne pepper 3/4 tsp salt1 1/2 tsp cumin 3/4 tsp coriander
Directions: Combine all ingredients and serve.
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Chocolate Coconut Balls
Raw almond butter
By Aesha Shaheed
Ingredients:
RaisinsCacao powder
Maple sugar or Agave
Directions:In a bowl, mix all ingredientsexcept shredded coconut. Feelfree to experiment with variouscombinations. Roll into balls(which will be sticky to thetouch). Roll the balls through theshredded coconut and place infreezer for 10 minutes.
Organic shredded coconut
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Fruit, granola, hemp & raisin dessertBy Kate Gast
3 C organic strawberriesIngredients:
3 organic Courtland apples (Empire)4 organic Cripps pink apples
1 C coconut water (organic)
4 organic red D’Anjou pears (Bosc)2 C organic hemp, granola & raisins
10 mint leaves, finely chopped
Directions:1. Properly rinse all fruits2. Chop all fruit to desired size and put into large bowl3. Add coconut water to release fruit juices (and for additional flavor)4. Mix, add chopped mint leaves, toss together5. In the bottom of each individual serving bowl, add organic
hemp, granola & raisins6. Add fruit & the juice into each bowl7. Garnish with julienne cut style mint leaves
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2 Avocados
By Hanna DiStefano
Ingredients:
Source: Raw Food Made Easy by Jennifer Cornbleet
Carob Mousse & Fruit
Directions:1. Blend avocados, dates, coconut oil and carob powder in a food processor.
5-6 dates, soaked for a few hours
1/4 C date soaking water
1 tsp coconut oil2 heaping T carob powder
2. Thin mixture with soaking water from dates to desired consistency.3. Serve with fresh, ripe fruit or berries of your choice.4. Enjoy right away or refrigerate.
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Carob Bark
2 C raw coconut oil
By Paul Barry, Source: www.fromsadtoraw.com
Ingredients:
4 tsp vanilla flavor1 1/2 C raw carob
2 C almonds
Directions:Put the coconut oil in a bowl. Put this bowl in another bowl ofhot water to melt. When it is melted, stir in the carob untilsmooth. Then add other ingredients. Spread on wax paperlined cookie sheet, put in fridge or freezer 5-10 minutes tomake it hard. Break into pieces.
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Orange Zested Raw Truffles
3/4 C raw cacao powder
By Charlotte Presler, source: www.realsustenance.com
Ingredients:
1 1/2 C pre-soaked cashews (soaked for 2 hrs.)3/4 C raw agave nectar
Directions:1. In a high powered blender, combine soaked cashews, raw cacao powder, agave, vanilla extract, orange extract, salt, and the orange zest. Blend until completely smooth.2. Add in the melted coconut oil.3. Place the mixture into the fridge and allow it to begin to cool and firm slightly. After 30-60 minutes, remove from fridge and roll the truffles into balls.4. Roll each truffle in the cacao nibs. Place the finished truffles in the fridge and give them 1 hour to fully cool and solidify.
1 tsp vanilla extract1 tsp orange extract1/2 tsp saltZest of 1 orange3/4 C melted virgin coconut oil1 C raw cacao nibs
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Raw Carrot Cake CookiesBy Becky Tucker
4 carrots, choppedIngredients:
1 T coconut oil3 T coconut butter
5 medjool dates, pitted
1/2 C ground flax seed2 T maca powder
1 tsp vanilla extract2 tsp cinnamon1/2 C raisins
Directions:
Combine all ingredients except for raisins, in a food processorand process until mixture becomes a creamy dough. Mix inraisins by hand. Roll dough into small balls and flatten.Refrigerate or dehydrate.
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Raw Fudge
2 C soaked raw almond butter
By Donna Kelley
Ingredients:
5 T raw honey26 Medjool dates (pits removed)
1/4 C coconut oil1 1/2 C raw carob or cacao powder
Directions:Soak almonds for 8 hours and soak dates for 4 hours. Makealmond butter in blender with the coconut oil. Put all ingredientsin food processor and blend until mixed. Spread into pan andfreeze overnight. Remove from pan and cut into squares. Storein freezer until served.
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4 C almond flour
By Jennifer Mclaughlin, adapted from Raw Food/Real Worldby Matthew Kenney and Sarma Melngailis
Ingredients:
Almond Butter Cookies
Directions:Blend in a bowl, spread on teflex and cut into squares.Dehydrate for 12 hours. Store in fridge.
1 C almond butter
Pinch of sea salt
6 dates1 tsp vanilla powder
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Hawaiian Dessert
1/2 pineapple, cut into cubes
By Brian Axelrod
Ingredients:
2 T cinnamon powder1/4 C carob powder
1 T shredded coconut1 C blended flax seed in vitamix
Directions:First, place pinapple into a container that has a lid. Then, throwall remaining ingredients inside. Place lid on container andshake it up! Place in the refrigerator for 20 minutes. Serve.
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Pantry CookiesBy Becky Tucker
Ingredients:
Goji berries
Directions:
Raw almondsRaw pistachio butter
RaisinsDates
Blend all ingredients together in food processor. Roll mixtureinto balls, or flatten into cookies, and either refrigerate ordehydrate.
You may use whatever you find or have on hand in your pantrythat seems like a cookie ingredient.
Coconut oil
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Key Lime PieBy Kate Gast
Crust:Ingredients:
3 drops of liquid stevia2 C almond (soaked)
Filling:
1/8 tsp Salt1/4 C raisins
2 avocadosJuice from 1 lemonJuice from 2 limes
Directions:
In a high-speed blender, blend almonds, stevia, salt, andraisins. Press into pie plate.
For the crust:
Blend all ingredients until smooth. Pour into the pie plate withprepared crust and set in fridge/freezer (about an hour) untilfirm.
For the filling:
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Walnut Pate
1 C soaked raw walnut
Prepared by Kathy Karamanolis
Ingredients:
1 tsp extra-virgin olive oil1 T fresh lemon juice
1 dash of salt
1 tsp Nama Shoyu1/4 tsp garlic powder
1 T minced fresh parsley1 T minced onion
Directions:Place the walnuts, lemon juice, olive oil, Nama Shoyu, garlicpowder, and salt in a food processor fitted with an S-blade andprocess into a paste. Stop occasionally to scrape down thesides of the bowl with a rubber spatula. Transfer to a smallmixing bowl. Stir in the parlsey and onion and mix well.
Serve with crackers and choice of garnish.
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Lemon Cheesecake
Crust:
By Betsy Bragg
Ingredients:
1/4 tsp vanilla2 C almond
Filling:
1/8 tsp Salt1/4 C chopped dates
3 C soaked cashews
3/4 C raw unscented coconut butter
1 1/2 C almond milk
Directions:
In the bowl of a food processor fitted with an S- blade, processalmonds, vanilla, and salt until finely crumbled. Continueprocessing while adding small amounts of the dates until cruststicks together. Press crust onto bottom of greased (with rawunscented coconut butter) 9” springform pan.
1 C lemon juice
1 tsp vanilla3/4 C agave nectar
2 pinches of salt3 T lecithin
For the crust:
Garnish:Top with lemon slice or fruit of your choice.
Blend all ingredients except lecithin and coconut butter untilsmooth. Add lecithin and coconut butter and blend until wellincorporated. Pour into the springform pan with prepared crustand set in fridge/freezer (about an hour) until firm.
For the filling:
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Flourless Chocolate CakePrepared by Kathy KaramanolisSource: Raw Food Made Easy by Jennifer Cornbleet
Ingredients:
2 tsp water
Directions:
1 1/2 C raw walnuts, unsoaked
10 pitted medjool dates, unsoakedDash of salt
1/3 C unsweetened cocoa or carob powder1/2 tsp vanilla extract
Place the walnuts and salt in a food processor fitted with thes-blade and process until finely ground. Add the dates, cocoapowder, and optional vanilla and process until the mixturebegins to stick together. Add the water and process briefly.Transfer to a serving plate and form into a 5” round cake.Decorate the cake and plate with fresh raspberries beforeserving.
1/2 C fresh raspberries for garnish
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