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FirstDanisheditionpublishedunderthetitleRawFoodin2009,Copenhagen,Denmark,byThaning

&Appel.ISBN:9788741301723.

TheArtofRawFood:Delicious,SimpleDishesforHealthyLivingissponsoredbytheSocietyforthe

StudyofNativeArtsandSciences,anonprofiteducationalcorporationwhosegoalsaretodevelopan

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Casupei,Jens,1976–

Theartofrawfood:delicious,simpledishesforhealthyliving/JensCasupei,VibekeKaupert;

[forewordby]DavidWolfe.

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Summary:Equallyathomeonthecoffeetableorinthekitchen,TheArtofRawFoodfeatures

gorgeousfour-colorphotographyanddeliciousyetsimplerawfoodrecipesaswellasabackground

onthebenefitsofarawfooddiet.Aterrificintroductiontotheworldofrawfoodsforanynewcomer,

TheArtofRawFoodoffers140diverseanduniquerecipessuretoappealtoseasonedrawfoodistsas

well.”—Providedbypublisher.

eBookISBN:978-1-58394874-3

HardcoverISBN978-1-58394-247-5

1.Rawfoods.2.Vegetables.3.Fruit.4.Health.5.Cookbooks.I.Kaupert,Vibeke,1961-II.Title.

TX391.C372011

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2011002951

v3.1

Foreword

I was first exposed to this beautiful Danish book while doing a detoxcleanse and fast in Belgium. I was captivated by the pictures and therecipes.Normally,whensuchdeliciouscuisine isaround (atanearby rawfood restaurant, for example), I will work hard and barely eat all day,knowing that in theeveningmydisciplinewillpayoffwithawell-earned,delightful meal. I had no such privilege or luxury during my cleanse inBelgium.AllIcoulddowasperusethewonderfulrecipesfoundwithinthesepages and imagine tasting and testing them, so instead I delved into thebook’smoreintroductoryandinformationalaspects.

As JensandVibekepointout, raw food lessensourdeleterious impactonour immunesystems,ourcommunities,ournations,andourplanet.Rawfood is environmentally friendly, sustainable, simple, fun, innovative,trendy, and is the future! What a combination! As the problems andchallenges in our world continue to mount, the solutions continue topresentthemselves.Rawfoodispartofaholisticsolutiontoourworld’sills.

TheArtofRawFooddeliversapracticalguidetounderstandingtheideaofaraw fooddiet aswell as topreparinguncooked,plant-based cuisine. Jensand Vibeke artistically deliver a menu that is rich in cancer-fighting andheart-healthyfruits,vegetables,nuts,seeds,seaweeds,sprouts,herbs,andeven some superfoods! Recipe instructions are clear enough even forchildren to learnhow tomake the imaginativedishes foundwithin thesepages.TheArtofRawFoodisdefinitelyfortheentirefamilytoenjoy.

I’malwaysexcitedtosupportanincreasinglypopularbookintherawfoodgenre, especially a book with such extraordinary recipes and beautiful

photos!TheArtofRawFoodisthefirstrawfoodbooksinceKristineNolfi’sRawFoodTreatmentofCancer(nearlyseventyyearsago)thathasmadeitswayoverfromDenmarktoNorthAmerica.

EnjoyTheArtofRawFood!

And…HavetheBestDayEver!!!

David Wolfe (www.davidwolfe.com), founder of the nonprofit Fruit TreePlantingFoundation(ftpf.org),authorofTheSunfoodDietSuccessSystem,EatingforBeauty,Superfoods,NakedChocolate,andAmazingGrace.

November2010

Preface

Iwrotethisbookoutofmyloveforfoodandadesiretolivelifetothefullestwhileenjoying itasmuchaspossible.Thefoodyouwill readabout inTheArtofRawFoodwillgiveyouenergyand time toenjoy life. It is seductivefood that tastes delicious, food that brings the best tastes out ofingredients.

Sometimes food should be quick and easy to prepare. At other times Ipersonallyenjoy thechallengeofpreparinggreat food.Regardless, formepreparingfoodmustbefunandthefinalresultshouldenchantmyguests.Food should enliven the senses and stimulate our passion for life. Foodshould be amazing and delicious, simple and raw. All the recipes in thisbookareeasy tomake,down-to-earth,anduncomplicated. It isall aboutgettingdowntobasics—downtothecleanandpureenjoymentoffood.

Whenwritingthisbook,Irevertedtoaverybasicquestion,aquestionthathas lingered in the back ofmymind at various stages ofmy life: Does itenrichme?

Inthecaseofthisbook:Doesitenrichmylifetoeatrawfood?Doesittastedivine?DoIcraveit?WillmybodybefullofenergywhenIeat?

FormetheanswertoallthesequestionsisYES!

Iloverawfood.Ihopethisbookwillshowyouwhyandmakeyouwanttotryrawfood.

Enjoy!

JensCasupei

Contents

CoverTitlePageCopyrightForewordPreface

RawFoodOverviewWhyReadThisBook?RawFood:TheShortStoryRawFood:AnEmergingTrendRawFood:AHistoryHollywoodGoesRawRawFoodandAthletesRawFood=RawMusclePowerRawFood:TheTechnicalDetailsDefinitionTheImportanceofEnzymesBiologicalEnzymesAretheSourceofAllLifeinYourBodyWhatRawFoodIsNotWhenFoodBecomesHarmful:TheEffectsofHeatingFoodTheEffectsofProcessedFoodYourBodyatWarwithFoodAvoidingLifestyleDiseasesSlimandHealthywithRawFoodLetYourBodyDotheWorkforYouEatAllYouWantandLoseWeightYourBodyFunctionsasaWholeWeightandEnzymesBreaktheViciousCircle:Malnourishment,Overeating,andFatAccumulationRawFoodandBodyTemperatureWhyWarmFoodMakesYouFeelColdWhyRawFoodMakesYouWarmTheBestThingYouCanDoforEarth

CleanDrinkingWaterforEveryoneFeedtheEntireWorld’sPopulationSaveBiodiversityReducetheGreenhouseEffectby18PercentOrganicFarmingVersusPesticidePollutionAnimalWelfareProtecttheWorld’sOceansSaveonElectricityConclusionWhyWePreferRawFoodJens’sStoryVibeke’sStoryHowtoBeSuccessfulwithRawFoodQualityProductsandthePresenceofLoveEatingOrganicEnjoymentandHealthMoreThingsYouShouldKnowaboutFoodAnimalProteinandHumanIllnessesVitaminB12EssentialMineralsWaterandFluidsWhatAboutSugar?HowtoUseThisBookDiscoverYourOwnCookingStyleExperimentandSubstitute

RecipesBreakfastCabbageSlawwithCacaoDeliciousBuckwheatPorridgeMorningSaladFruitSaladRawYogurtMuesliYummyOatPorridgeFruitPlateLook-alikeScrambledEggswithBaconFakeBakedBeansinTomatoSauceSmoothiesVanillaorCinnamonSmoothieOrange-RaspberryShakeYummyBlueberry-StrawberryShake

ChocolateMintShakeEasyChocolateShakeOrangeandBlack-currantShakeBluePassionStrawberry-BananaSmoothieSaladsBeetrootinHorseradishCreamSeaweedSaladFreshAsparagusBasicInstinctCabbageCurrySaladOrangeandRedCabbageSaladBoldSaladofFennel,RedGrapefruit,andAvocadoArugulaSaladwithPearsRootVegetableSaladWaldorfSaladSaladwithWalnutsandFennelBroccoliandKaleonaBedofRedCabbageTomatoandAvocadoSaladGreekSaladwithTzatzikiPapayaSaladEggSaladLook-alikeStuffedTomatoHorsD’oeuvresMainDishesNotStir-friedLasagnaSushiPadThaiThaiVegetablesSpanishRiceWannabeRefriedBeansSushiwith“Salmon”StuffingLentilsonRomaineLettuceCabbageSlawMiddleEasternCauliflowerPlatePastaPestoPastawithTomatoSaucePastawithBéchamelSauceWalnutMeatloafChilisinCarneRawMarinatedCornontheCobLook-alikeMashedPotatoes

MushroomCreamSoupsPineappleandCucumberSoupGazpachoPeaSoupLightandFluffyPepperBisqueCornChowderSimpleCucumberSoupFantasticCelerySoupBeetrootSoupEasyTomatoSoupCarrotSoupShiitakeandSeaweedSoupBroccoliSoupAsparagusSoupDipsandPâtésToo-Easy-to-Be-RealCashewButterTzatzikiMayonnaiseEasyHummusMadewithSunflowerSeedsHummusRawTahiniOliveTapenadeJerusalemArtichokePuréePestoSun-driedTomatoPestoEasyGuacamoleLook-alikeSalmonPâtéPeaPâtéRedCabbageCrunchSunflowerPâtéDillCreamCheeseSun-driedTomatoCreamCheesePaprikaDipSourCreamandOnionDipDessertsCashew-StracciatellaIceCreamChocolateMousseMazarinCakeKiwiSorbetRaspberry-OrangeSoupSuperSimpleVanillaIceCream

BananaSplitStrawberriesDippedinChocolatePineappleCarpacciowithBerryCoulisStrawberryIceCreamDeliciousMango-RaspberryCocktailCakesandOtherSnacksCarrotCakeEasyAppleCakeMarzipanBananaandCashewsinCinnamonLemonPieRaspberryTartwithNutCrustCoconutPuffsSinfulChocolatePieStrawberryPieConfectionaryRollsBlueberryTartQuetzalcoatlChocolateSweetCreamsandSaucesCoconutCreamChocolateSauce“YouJustMightThinkIt’sCrèmeFraîche”HeavenlyVanillaCreamApricotJamDateSyrupBerryCoulisNutMilksAlmondMilkChocolateMilkCashewNutMilkRooibosNutMilkStrawberryMilkSesameorSunflowerMilkRiceMilkSaucesandDressingsSunflowerandBeetrootSaucePadThaiSauceSuper“Fish”SauceAsianSweetChiliSauceBéchamelSauceBasicTomatoSauceDressings

MyFavoriteDressingwithHoneyandDijonMustardFennelandOrangeDressingEasySourDressingScallionDressingGarlicDressingGingerandSoyDressingHorseradishCreamHerbalDressingStrawberryVinaigretteLightSummerDressing

HowtoRollYourSushiRollsHowtoDiceanAvocadoTheRawFoodTestIndexAbouttheAuthors

RawFoodOverview

WhyReadThisBook?

TherearetworeasonswhyIwrotethisbook.Firstly,myjobinvolveshelpingpeopletobehappy,gethealthy,andlivethelifetheyhavealwaysdreamedof.Ihavediscoveredtheunequivocalbenefitsofrawfoodinhelpingmyclientsachievethesegoals.Regardlessofwhoyouare,whatyoudo,orwhatyourcurrentsituationis,youcanachievesubstantialimprovementsthrougharawfooddiet:physically,mentally,andemotionally.

Secondly,inwritingthisbook,Istrivetosharemypassionwithyou.IlovefoodandIlovelife.Foodmustbeheavenlydeliciousandlifemustbelivedtothefull.Forme,rawfoodisthebestwaytoachieveboth.Ihaveaddedbeautifulpicturesofeverydishinthebooksoyoucanseehowdelicate,exquisite,andsexyrawfoodcanbe.

Myobjectiveistoinspireyouandarouseyourcuriosity;toawakenyourdesiretotryrawfood,whichwillgiveyoutheultimaterushofvitalityinyourbody.Iwantyoutoexperiencethefantasticbenefitsofeatingrawfood:

■Youwillbemoreradiantandhealthy.■Youwillthinkmoreclearly.■Youwillhavemoreenergytodothethingsyoutrulyenjoy.■Youwillbehappier.■Youwillridyourselfofphysicalailments.

Youdon’thavetobeagourmetcookorapastrycheftobeabletomakethedishesinthisbook.Evenpeoplewhohavenevertriedtocookbeforehavetoldmehowmuchfuntheyhavehadandhoweasyitwasforthemtofollowtherecipes.

IamkeenlyawarethatthereisnotjustoneuniversaltruthandIdonotinanywayclaimtohavealltheanswers.Thisbookincludesmypersonalviewsandideasandisintendedasasourceofinspiration.

RawFood:TheShortStory

Rawfoodisrawandunprocessedfood.Itisplant-basedandfilledwithlife-forcenutrientsandenergy.Withrawfoodyouwillexperienceanabundanceofcolor,texture,andtastethatisunsurpassedinothercuisines.Rawfoodbringsouttheultimatecharacterofeachingredient.Rawfoodcanbedescribedascreamy,crisp,juicy,lush,strong,sweet,light,crunchy,andextremelytasty.Itisfoodthatfocusesonenchantingyoureyes,palate,andnose.Youwillnotneedtocountcalorieswithrawfood,butbite-by-bite,youwillfillyourbodywithhealthandvitality.Rawfoodcontainsenzymes,vitamins,andothernutrientsthatareperfectlybalancedandinsyncwithyourbodysincetheyhavenotbeendestroyedbyheatingorotherformsofprocessing.Rawfoodisfoodinitspurestandmostnaturalform.

Enzymescanrightfullybecalledthefountainofyouth.Theyarenecessaryforbreakingdownandabsorbingthefoodyoueat.Enzymesareessentialforthebody’svitality.Thefewerenzymesinfood,thelessvitalityitcontains.Thesameappliestoyourbody.Heatingfoodtoover118degreesFahrenheitdestroystheenzymespresentintherawingredients.Foodthatcontainsfewornoenzymesdepletesyourbodyofitsownnaturalresources,acceleratestheagingprocess,andcausesillness.Rawfood,ontheotherhand,enhancesyournaturalbeauty,health,andintelligencewhileslowingdowntheagingprocess.

“Sowhatwasthebiggestchangeforme?NormallyIfeelmyselfagingdaybyday.NowIfeelyoungereachdaythatpasses.”(MatthewKenney,rawfoodgourmetcook).

Rawfoodisforeveryone,regardlessoftastepreferences.Itincludeslasagna,chilistews,strawberrysmoothies,creamysoups,easysalads,carrotcakes,blueberrypies,andlotsandlotsofchocolate.Youcangorawatallmeals—breakfast,lunch,anddinner—aswellasforsnacktimesduringtheday.Theserecipesareeasyandcanmakeanyonepreparefoodlikeagourmetcook.Andperhapsthebestfunofgoingrawisthatyouwillneverhavetoworryagainaboutburningyourfood!

neverhavetoworryagainaboutburningyourfood!

Rawfoodisnotnew.Beforewediscoveredfireandstartedcookingourfood,weateeverythingraw.HumansareinfacttheonlyspeciesonEarthtoheatfood.Allothercreatureseatrawfood.

RawFood:AnEmergingTrend

RawFood:AHistory

Rawfoodisbothnewandancient.Ithasalsobeencalled“lightfood”and“livingfood.”Severaltrendsexistwithintherawfoodmovement,withacommondenominator:thebeliefthatourdietshouldconsistofasmanyrawvegetablesandfruitsaspossible,andthattheyshouldbeconsumedinanunadulteratedstate.

Inthemillenniasincehumansfirstdiscoveredfireandbegancooking,theoldestevidenceofarawfooddietdatesbacktoancientGreece.Pythagorasestablishedaphilosophical,mathematical,andspiritualschoolinwhichtheinnercircle,knownasmathematikoi,togetherwithPythagoras,werevegansandaterawfood.AnotherrenownedthinkerfromancientGreeceisHippocrates,fatherofmodernmedicineandcreatoroftheoriginaloaththatalldoctorstaketoday,theHippocraticoath.Oneofhisfamousquotesis“Letfoodbeyourmedicine.”Thereisstrongindicationthathetoolivedmainlyonrawfood,ashe,likePythagorasandmathematikoi,believedthatdoingsowasoptimalforhealthandintellectualability.

TherawfoodmovementasweknowittodaytookoffintheUnitedStatesatthebeginningofthetwenty-firstcentury.JulianoandotherrawfoodgourmetchefscapturedtheattentionofthemediaandHollywoodstarswithcolorful,deliciousdisheswithanintensetasteexperience.Celebritiesquicklyadoptedthenewcuisine,which,besidesbeinginnovative,trendy,anddelicate,helpedthemfeelyoungerandfitter.

Eatingrawsoonbecameahottrend.Itwasexquisitegourmetfood,andonecouldeatasmuchasdesiredwithoutworryingaboutcalories.Thedietremovedexcessweightandreducedwrinkles.Glowingskinandsparklingeyeswereback.Thetastewassinfulandtheresulthealthy.Modernandstylishrestaurantspoppedupinbigcities,whileseveralbooksonrawfoodwerepublished.

werepublished.

Atthesametime,thegrowingandincreasinglyinfluentialalternativehealthmovementfocusedpassionatelyontheinfluenceofnutritiononeverythingfromhealthtostateofmind,tobeautyandphysicalability.Againandagain,rawfoodwaslaudedasoptimalforourhealthandspiritualdevelopment,enhancingintelligence,curingillnesses,andforimprovingqualityoflife.

Itwasnotonlyinthealternativehealthsectorthatrawfoodgainedpopularity.Doctors,psychologists,andresearchersallovertheworldhadalreadyutilizedrawfoodtocurethemselvesandtheirpatientsofcancer,Alzheimer’s,andsimilardiseases.Theterm“moodfoods”wasalsousedduetothestronginfluencerawfoodhasonourmoodandmentalstate.Itwasallabouteatingourwaytohealthandhappiness,freedfromdepressionandillness.

JustafterWorldWarII,theDanishphysicianKristineNolficuredherselfofbreastcancerbyeatingonlyrawvegetablesandfruit.Similarstoriescanbefoundfromallovertheworld.In1993,Dr.LorraineDay,headoftheorthopedicsurgerydepartmentatSanFranciscoGeneralHospital,wasdiagnosedwithbreastcancer.Theverdictwasterminalbreastcancer.However,byswitchingovertorawfood,shewastotallycuredwithouttheneedforchemotherapyorradiationtreatments.

HollywoodGoesRaw

ActressessuchasUmaThurman,LisaBonet,AngelaBassett,DarylHannah,andSusanSarandonhavetalkedaboutincorporatingrawfoodprinciplesintheirkitchens.

ThemenofHollywoodhavealsojoinedin:amongothers,RobinWilliams,WoodyHarrelson,JaredLeto,EdwardNorton,andPierceBrosnan.RadiopersonalityHowardSternhasalsoexpressedhispassionforrawfood.

Thefashionandglamourworldhastakentotheprinciplesofeatingrawfoodaswell.FormersupermodelCarolAltwrotethebookEatingintheRaw:ABeginner’sGuidetoGettingSlimmer,FeelingHealthier,andLookingYoungertheRaw-FoodWay.Inthebook,shereflectsonheryouthandhowshestarvedherselfinordertostaythinandasaconsequencedevelopedserioushealthissues.Today,sheeatsonlyrawfoodandhasneverlookedbetter.

FashioniconDonnaKaranhasalsoswitchedtorawfood.Afterlosingalmost22poundsbyeatingrawfood,shedecidedtospreadthewordtoothers.ShespokecandidlyaboutherexperienceofeatingrawfoodonTheMarthaStewartShow.

Fromthemusicbusiness,Sting,DavidBowie,andAnthonyKiedisfromtheRedHotChiliPeppershavestartedeatingrawfoodaswell.

Thefatheroflifecoaching,AnthonyRobbins,whohascoachedtennisstarssuchasSerenaWilliamsandAndreAgassiandhasservedasapersonaladvisertoPresidentBillClinton,isalsoadedicatedrawfoodadvocate.

RawFoodandAthletes

Canyoueatrawfoodandstillbuildmuscleandperformsportsatahighlevel?

Aftertwentyyearsofinactivity,attheageofthirty-seven,TimVanOrdenstartedhiscareerasarawfoodathlete.Withinaveryshortperiodonhisrawfooddiet,Timrealizedthathehaddiscoveredsomethingbig.Inrecordtime,hetrainedhimselftobecomeoneofthebestmountainrunnersinCalifornia,winningseveralcompetitions.

Nowhealsoparticipatesincompetitionsthatinvolverunningasfastaspossibletothetopofsomeoftheworld’stallestskyscrapers.In2008,hewontheU.S.BankTowerStairClimb,wherehesetanewrecordbyrunning

wontheU.S.BankTowerStairClimb,wherehesetanewrecordbyrunningupeachandeverysteptotheseventy-fifthfloor.Butregardlessofwhetherherunsupmountains,upstairs,orplowshiswaythroughknee-highpowderwearingapairofsnowshoes,hemanagestooutruncompetitorstwentyyearsyoungerthanhe.Inallthreedisciplines,heisconsideredtobeamongtheelite,eventhoughheisoverfortyyearsofage.

“AchangetoarawvegandietwasthebestdecisionIevermadeasanathlete.MystaminahasimproveddramaticallyandIamabletorecuperatefromhardtrainingandcompetitionsinhalfthenormaltime.IhavehadtostopweighttrainingatthegymbecauseIamnowbuildingmuscleatamuchfasterratethanbefore,whichmakesmeaslowerrunner.Myasthmaisgone,andInolongersufferfromjointpain.”(TimVanOrden,RunningRaw).

BrendanBrazierisyetanothersportsstarwhohasendorsedrawfood.Hestartedeatingrawfoodinordertocopewithfatigueandchronicmusclepains.Heisatwo-timeCanadianchampionofthe50-kilometerUltramarathon,in2003and2006.Moreover,heisaprofessionalIronmantriathlete,whotimeandagaintriumphsoverhiscompetitors.HeisanestablishedwriterandspeakerandsportsnutritionexpertandhastwicebeeninvitedtospeaktotheU.S.HouseofRepresentativesaboutthesocioeconomicadvantagesofimprovingpersonalhealththroughhealthyeatinghabits.

OneoftheUnitedStates’bestcyclists,BobMionske,whowonoverforty-fivebicycleracesinhiscareer,attributesmuchofhissuccesstoeatingrawfood.Hedescribesitasanaturaldevelopmentforahealthylifestyle.BobrepresentedtheUnitedStatesinthe1988SummerOlympicsinSeoul,SouthKorea,wherehemadethewinningbreakinthemen’sIndividualRoadRace,finishinginfourthplace,andtwoyearslaterhewontheU.S.NationalChampionshipinthemen’sroadrace.

Savate(aFrenchversionofkickboxing)expertJamesSouthwoodhascalledtherawfoodlifestyle“aneasy,pure,andwholesomewayofliving.TrainingandcompetinginthisphysicalstateistheonlywayIwouldeverchoose.”SouthwoodistheBritishChampion(2006,2008),EuropeanVice

Champion,andWorldBronzemedalistinSavate.

RawFood=RawMusclePower

PeterRagnarisagoodexampleofhowrawfoodandrawpowergohandinhand.InAugust2004,hedidathousandpush-upsintwenty-threeminutes.Withthetipsofthefingersofonehand,hehasmanagedtoliftsevenweightdiscsweighingatotalof165pounds.Thisfeatearnedhimanunofficialworldrecord.ConsideringthatPeterhadlongsincepassedretirementagewhenhedemonstartedtheseabilities,hisprowessistruly

impressive.

Dr.GabrielCousens,MD,MD(H),DD,founderanddirectorofTheTreeofLifeRejuvenationCenter,isaleadingauthorandworld-renownedspiritualteacherandexpertinraw,living-foodnutritionandhealing.Onhissixtiethbirthday,heperformedsixhundredconsecutivepush-upsforhisguests.Iamnotsureifhedidittoinspirehisgueststoexperiencehowmuchenergytheywouldderivefromeatingtherawchocolatecake,buthowmanypeopledoyouknowwhocandosixhundredpush-ups?

Performingsuchimpressivefeatsonadietofrawfoodisnotlimitedonlytohumans.Withonearm,chimpanzeescanripyourcardooroff,andagorilla,whichistentimesasstrongasahuman,canliftmorethantwotons.Bothprimates,whoareourclosestrelatives,liveentirelyonrawfood—andthriveonit.

Thesearejustafewexamplesoftheexceptionalphysicalperformancethatispossibleonarawfooddiet.Discoverthepossibilitiesforyourself!

RawFood:TheTechnicalDetails

Definition

Arawfooddietistheclosestwecangettotheoriginalhumandiet,asourceofinvigorating,life-givingnutrients.Rawfood,preparedwithoutheatingtoabove118degreesFahrenheit,ismadeoforganicingredientsintheirmostnaturalform,andincludesallthenutrientsyouneedinordertohelpyouliveahealthylifefullofenergy.Rawfoodisthemostnutritiousandvitalfoodyoucaneat.Itisfoodthatenhancesbeauty,health,andintelligence.

Rawfoodinitsmostseductiveformoffersgourmetdishesthatwillmakeyourmouthwaterandarouseyoursenses.Initssimplestform,itcouldbeasliceofmelon,ahandfulofsun-ripenedblackberries,orafreshlydugupcarrot.Regardlessofhowyoupreferit,itisirresistible.

“Youneednotbeavegetableguruorahealthfreaktobeabletoappreciatethebenefitsofrawfood.Asmostofusknow,alllife-formsdieat109degreesFahrenheit:cats,dogs,humans—andfood.Rawfoodismuchbetterforthebodyandforthedigestivesystem.Thehigherthelevelofenzymesfoundinfood,themorebenefitwecangetoutofit.Anditcanbedeliciousandsatisfyinggourmetfoodatthesametime.”(PierreSpiridon,Swedishmasterchef,andfoodpioneer).

TheImportanceofEnzymes

Enzymesarechargedproteinmoleculesthatcontrolthebiomechanicalprocessesinyourbody’smetabolism.Allvitalprocessesinyourbodyaredependentonenzymes.Enzymesareresponsibleforeverychemicalreactionineachandeverycellofyourbody.Minerals,vitamins,andhormonescannotfunctionwithoutenzymes.Youwouldnotbeabletoliftyourarmaboveyourheadoreventhinkwithoutthepresenceofenzymes.

Foodthatisheatedtoatemperatureoflessthan118degreesFahrenheit

Foodthatisheatedtoatemperatureoflessthan118degreesFahrenheitcontainsenzymesthatassistyourdigestivesysteminbreakingdownfoodintoitscomponents,thusenablingyourbodytoabsorbessentialnutrients.Theseenzymesareactivatedassoonasyoutakeyourfirstbiteoffood,andtheygoontobreakdownthefood’scellularmembrane.Whenyoueatrawfood,youdonotdepleteyourbody’sownstockofenzymes—thesecanbeusedinsteadtokeepyouyoungandhealthy.Youwillgetalotofenergyfromthefoodpassingthroughyourdigestivesystemwithoutleavinganyundesirableresiduesthatcanlodgeinyourbowelsforseveralyears.

BiologicalEnzymesAretheSourceofAllLifeinYourBody

Enzymesareessentialbothforyourdigestionandforyourbody’sownrejuvenationprocess.Theyarenature’sdetoxifyingagents,cleansingyourbodyofbothinteriorandexteriorpollutants.EnzymesaidtherepairofyourDNAandRNAwhilemaintainingandstrengtheningyourimmunesystem.Theytransformandstoreenergyinyourbody;theybreakdownfibers.Enzymesareanti-inflammatoryagentsthathaveapain-relievingcapacityandcounteractwaterretentioninthebody.Enzymesarealsobeneficialinminimizingtheconsequencesofinjuriesandreducingtherecuperationperiodfromsportsandothertypesofactivities.

Enzymesareessentialformaintainingahealthyandyouthfulbody.Dr.EdwardHowell,oneofAmerica’spioneersinthestudyofenzymes’roleinfoodandourbodies,hasstatedthattheamountofenzymesinourbodiesequalswhatwecallourlifeforceorvitality.Heconsidersthebody’senzymelevelsagoodindicatorofourstateofhealth.Theamountofenzymesmeasuredinthesalivaofanaveragetwenty-five-year-oldisalmostthirtytimeshigherthanthatofanaverageeighty-one-year-old.Afteralongperiodofchronicillness,aperson’senzymelevelsareusuallyverylow.Putsimply,yourbody’senzymereservescanbecomparedtoabattery.Youcanrechargeitoryoucandrainit,alldependingonwhatyoueat.Whenyourenzymelevelsarehigh,youhaveenergyandallyourbodyfunctionsperformoptimally.Ifthelevelfalls,yourbodyfunctionsslowlystarttoshutdownandyougetolder—regardlessofyourchronologicalage.

“Astheamountofenzymesinourbodiesdiminisheswithage,sodoes

ourabilitytoperformvariousfunctionsthatareinstrumentalinkeepingourbodyhealthy.Theagingprocessoccurswhentheenzymeconcentrationinthebodydiminishes.”(GabrielCousens).

Soifyouwanttostayyouthfulandmaintainyournaturalbeautyandenergy,itisofparamountimportancethatyoueatfoodwithahighconcentrationofenzymeswhileavoidingfoodthatstealsyourenergyanddrainsyourbodyofvitalenzymes.

Youcanimprovethenaturalamountofenzymesinyourbodybyeatingenzyme-richfoodsbecausetheexcessenzymeswillbeabsorbedintoyourbody’senzymedeposits,fromwheretheycanbecirculatedthroughthebodyandperformvitalprocesses.Rawandunprocessedfoodnaturallycontainsahighlevelofenzymes,whichinturnleadtoincreasedphysicalstaminaandenergy,toapositiveoutlookonlife,andtogoodhealth.Youcanthusachieveayouthfulbodyandmindregardlessofyourage.Youcanlivewiththeenergyofatwenty-year-oldeventhoughyouhavereachedyoursixties.

WhatRawFoodIsNot

Rawfoodisnotpasteurized,gene-modified,processed,cooked,fried,baked,sprayed,microwaved,orchemicallytreatedfood.ItiswithoutartificialadditivesorinscrutableEnumbers(numbercodesforadditives,commonlyfoundonfoodlabelswithintheEuropeanUnion).

WhenFoodsBecomeHarmful:TheEffectofHeatingFood

Heatedandprocessedfoodhasaveryloworevennonexistentlevelofvitalenzymes.Heatingfoodreducesitsnutritionalvalueandatthesametimedamagescertainsubstancesinfood,thusmakingthemharmfultoyourbody.

Duringtheprocessofheating,forexamplewhilefrying,boiling,orbaking,theenzymesinfoodaredestroyed.Thefoodyousubsequentlyputinyourmouthincludesfewornoenzymes,soyourbodyisobligedtouseitsown

mouthincludesfewornoenzymes,soyourbodyisobligedtouseitsownstorestoprocesstheintakeoffood.Yourenzymereservesarethusdepletedintheprocessofconsumingheatedfood.

Thisdepletioncanhavefar-reachingconsequencesandmaybethecauseofvariousillnesses,depression,apathy,reducedmentalperformance,andreducedenergy—conditionsthatareoftenassociatedwithaging,butcouldalsoperhapsjustbeyourbody’swayofsignalingthatyouareenzymedeficient.

Heatingdoesnotmerelydestroyessentialenzymes;italsodestroysactiveformsofvitaminsandminerals.Almost85percentofallnutritionalvalueinfoodisthusdestroyedthroughheating.

AccordingtotheMaxPlanckInstitute,50percentofproteinsfoundinfoodcoagulatewhenheated.Thismakesitmoredifficultforthebodytobreakdownproteinsintovitalaminoacids,limitingthebody’sabsorptionofproteinsconsumed.

Notonlydoesheatingreducefood’snutritionalvalue,insomeinstancesitcanalsocausevitalaminoacidsandfattyacidstobetransformedintosubstancesthatareextremelyharmfultoyourbody.Cookingcreatesahighleveloffreeradicalsinfood.Excessiveamountsoffreeradicalsinthebodycanleadtocellinjuryanddeath,resultingindiseasessuchascancer,stroke,myocardialinfarction,diabetes,andothermajordisorders.Itcanalsocauseprematureaging.Furthermore,certaintypesofnaturallyoccurringsubstances,whichintheirrawfoodformareresponsibleforcombatingundesiredorganismsandfungicides,becometransformedbyheatingintotoxicchemicalcomponents.

InApril2002,scientistsatStockholmUniversitydiscoveredthatbaking,frying,roasting,anddeep-fryingfoodstuffscontaininghighlevelsofcarbohydratesledtoanundesiredby-productknowasacrylamide.Thischemicalcompounddamagesboththecentralandtheperipheralnervous

systemandcanpotentiallybecarcinogenic.

ThestudyshowedthatabagofpotatochipscouldcontainfivehundredtimesmoreacrylamidethanthelevelsrecommendedfordrinkingwaterbytheWorldHealthOrganization(WHO).Foodsthattypicallyincludelargeamountsofthissubstancearebakedpotatoes,chips,bread,cookies,andotherhigh-carbohydratebakedgoods.

Dr.WilliamNewsomeofCanada’sDepartmentofHealthandWelfareFoodResearchDivision,BureauofChemicalSafety,madeanotherdiscovery.Insamplesofheatedfood,hefoundoverfiftytimesmoreETU—amutationandcarcinogenicagent—thanthatfoundinnonheatedfood.Insomeinstances,cookedtomatoescontainedoverninetytimesmoreETU.

Heatingfoodweakensthenutritionalpropertiesofwhatyoueatandcreatestoxicsubstancesandharmfulcompoundsthatcancauseyourbodytodeteriorateandultimatelyleadtoseriousillnessesandotheradversehealthconditions.

Perhapsyoumayhavebeentoldhowimportantitistoheatyourfoodinordertokillgermsandbacteria,andbydoingsoavoidgettingsickfromthefoodyoueat.I,however,wouldarguefortheexactopposite;yes,heatingdoesinfactkillbacteria,butheatingalsodestroystheenzymesandvitaminscontainedinyourfood.Devoidofenzymesandvitamins,yourimmunesystemcannotperformitsprimaryfunctionofprotectingyouagainstharmfulvirusesandbacteria.Moreover,therearestrongindicatorsthatifyourbodyisnotexposedtobacteria,yourunamuchhigherriskofdevelopingallergies.

TheEffectsofProcessedFood

The“chromiumeffect”isagoodexampleofhowprocessedfoodcanaffectourbodies.Chromiumisamineralthatisinstrumentalinbalancingthebody’sbloodsugarlevels.Itplaysanimportantroleintheproductionof

insulinandtheformationofgoodcholesterolinthebody,andalsohasaneffectonthesynthesisbetweenproteinandRNA.

Rawandunprocessedbrownsugarandcornbothcontaintherequiredamountsofthemineralchromiumtoensuretheabsorptionofcarbohydratesinthebody.Conversely,processedwhitesugarandflourcontainfarlowerlevelsofthismineral.Whenyoueatwhitesugarandflour,youforceyourbodytoutilizeitsownstorageofchromiuminordertoabsorbcarbohydrates.Inthelongterm,thiscanleadtochromiumdeficiencyinthebodyandcancausevariousillnesses.

YourBodyatWarwithFood

Yourbody’snaturalreactiontoviruses,infections,stress,andothertoxicinvadersthatthreatenyourhealthistoimmediatelyincreasetheproductionofwhitebloodcells.Thesecellsrushtotheafflictedarea,wheretheycombatandneutralizetheinvadingfoe.

Thesameprocessoccurswhenyoueatfoodthatisheated,refined,preserved,homogenized,pasteurized,orinanyotherwayprocessed.Yourbodyconsidersthistypeoffoodtobeharmfulandcombatsitinthesamewayitfightsagainstthefluvirusoranyotherharmfulagent.Theprocessentailschannelingwhitebloodcellsfromyourbloodandimmunesystemtoyourstomachinordertocombattheintrusiveelementposingathreattoyourhealth.

Formanyyearsitwasthoughtthatthiswasanaturalprocess,termed“digestiveleukocytosis.”Subsequentscientificstudieshavenotbeenabletoconfirmthisphenomenon.Infact,itisunnecessaryandstressfulconditionthatputsyoursystemonhighalert,wearingyourbodyoutandcausingittodeteriorate.

Whenyoueatrawandunprocessedfoodthisprocessdoesnotoccur.Yourbodyinstinctivelyrecognizesrawfoodasnutritionandthusisnotsubjectedtounduestress.Thenumberofwhitebloodcellsdoesnotincrease.Atthe

tounduestress.Thenumberofwhitebloodcellsdoesnotincrease.Atthesametime,yourimmunesystemremainsstrongandreadytoeliminatediseasesandfightotherthreatstoyourhealth.

AvoidingLifestyleDiseases

Wouldyouliketominimizeyourriskofcontractingtoday’smajorkillersandlifestylediseases?

From1932to1942,Dr.FrancisPottenger,MD,studiedtheeffectsofheatedandprocessedfoodversusrawandunprocessedfoods.Theresults

heatedandprocessedfoodversusrawandunprocessedfoods.Theresultsofhisstudieswereastounding.Inhisclassicexperimentsstudyingtheeffectofdietoncats,morethanninehundredcatswereobserved.Dr.Pottengerfoundthatonlydietscontainingrawandunprocessedfoodsproducedoptimalhealth.Aftertenyearsandthreegenerations,thecatsthatwerefedrawandunprocessedfoodswerehealthy,whilethecatsthathadbeenfedheatedandprocessedfoodswereunabletoreproduce,weredeformed,andhadseverallife-threateningdiseases.

Hisfindingsweredisturbing.Initiallyitmayseemdifficulttocomparehumanstocats;butitisneverthelessinterestingtonotethatthediseasesthecatscontractedareseenmoreandmoreinhumans.Infact,allthediseasesobservedinthecatswerenormallyonlyassociatedwithhumans.Theonlythingthatseparatedthesickcatsfromthehealthyoneswasthediettheywerefed.Whatwouldthatmeanifthesamewereappliedtoyouandme?

WearetheonlyspeciesonEarththateatsheatedandprocessedfood.Thisshouldbeconsideredinlightofthefactthatwearetheonlyspeciesthatsuffersfromcardiovasculardiseases,osteoporosis,obesity,nutrition-relateddepressions,Alzheimer’s,andmanyotherailments.Weencountertheseailmentsonlyindomesticatedanimalsandwildanimalsincaptivity—inotherwords,animalsthatarefedheatedandprocessedfoods.Alldiseasesthatconstitutethemajorkillersofhumansarethosewhoseoriginsareobscureandthatarenotcontractedbyanimalslivinginthewild.

Foodisprobablynottheonlycauseoftheseextremelyunpleasantdiseases.Pollution,stress,poorsleepquality,andotherfactorshaveanimpact.Butwhatifyoucouldsubstantiallyreduceyourownriskfortheseseriousdiseasesandillnessesbysimplychangingyoureatinghabits?

SlimandHealthywithRawFood

Discovertheeasiest,smartest,andmostnaturalwaytogetslim.Youwon’tneedtocountcaloriesorevencontrolportions.Youcaneatallyoulikeuntilyouarefullandsatisfied.

Tobeslim,healthy,andbeautifulisnatural,whatnatureintendedyoutobe.Thatistheonlythingyouneedtoknowinordertogetthebodyyouhavealwaysdreamedof.

Yourbodyknowsexactlywhatisrequiredandhowmuch.Itismerelywaitingforyoutotakethefirststeptowardthechangethatwillrenderyoutheradiant,beautiful,andfitpersonyouhavealwayswantedtobe.Youdon’tneedtoreadanybooks,attendanyseminars,starveyourself,orfollowdifficultdietplans.

Ifyoujustgiveyourbodytheoptimalconditions,itwillautomaticallyreturntoitsnaturalweightandhealth.Ifyougiveyourbodywhatitneedsinordertominimizeoreradicateallthatisharmfultoyou,yourbodywillgiveyouthelifeyouhavealwayswanted.

Modelsandfashioniconshavealreadyembracedthissimplerecipeforgettingtheirnaturalbeautyback.Asmentionedbefore,DonnaKaranlost22poundsjustbyswitchingtorawfood.FormersupermodelCarolAlt,votedoneofthemostbeautifulwomenintheworld,isnow,atagefifty,evenslimmerandinbettershapethanshewasinhertwenties.Shedescribesherhealthasoptimalandsaysshefeelsfullofenergyandenjoyshavinggottenridofmanyailmentsandphysiologicaldisorders—allthankstoeatingarawfooddiet.

Storiesaboundfrompeoplewhohaveshedpoundsandexperiencedthefabulousresultsofeatingrawfood.InitsFitNationcampaign,CNNtoldthestoryofAngelaStokes,wholost165poundsinjusttwoyears.Shehad

storyofAngelaStokes,wholost165poundsinjusttwoyears.Shehadneverbeforehadthedesiretochangehereatinghabits,asfoodwasheronlysourceofenjoyment.Butthingschangedforherwithrawfood.Shemanagedtosatisfyherneedforindulgencewhileenjoyingthefeelingofbeingphysicallysatiated.Shehadnoregretsaftermakingthetransition,andafterthefirstmonthonarawfooddiet,shemetherfirstboyfriendinoverfiveyears.Intheensuingperiodsheexperienceddramaticchangesemotionally,physically,andsocially.Sheregainedherappetiteforlifeandsaysshehasneverfelthappier:“Rawfoodchangedmylifecompletely.”

LetYourBodyDotheWorkforYou

Whetheryouweighjustafewpoundstoomuchorcarryagreatdealofweight,itisnotaproblem.Onthecontrary,theextrafathasgoodreasontobethere.Itisoneofnature’swonderfulinventions,createdtoensurethatyoustayalive.

Obesityactuallyhasadoublefunction:ithasaprotectiveelementtoitaswellasawarningmechanism.Obesitytellsyouthatyouareoutofbalance,whileatthesametimeprotectingyoufromtheconsequencesofthatimbalance.Youwillbegintounderstandyourbodydifferentlyonceyoustartviewingexcessfatinthisway,andwillfinditeasiertoachieveyouridealbodyweightagain.Youcanbegintoworkwithyourbodyandfollowsomesimplerulesinsteadoffightingagainstthem.Yourbodyisalwaysreadyandalert,willingtohelpyouassoonasyougiveitthego-aheadsignal.

Yourbodyisuniqueandwondrous.Itprocessesmillionsofpiecesofinformation,functionseachandeverysecond,andishighlyskilledatdoingso.Yourconsciousnessisonlyasmallpartofyourbody’senormousknowledgeandskill.Thequalitiesandabilitiesyoucanhandlewithyourconsciousmindareimpressive,buttheycan’tcomparetowhatyourbodycanperform.FromsplittingyourDNAtosustainingyourphysicalandmentalfunctions,yourbodyhastotalcontrol.Ithassinceyouwereconceived.

Becomeyourbody’sbestfriendanditwillhelpyoustayyoung,healthy,andradiant.Thebestyoucandoisletyourbodytakeoverforyou.

EatAllYouWantandLoseWeight

Imaginebeingabletoeatallyouwant,asmuchasyouwant,andwheneveryousodesire,withoutputtingononeounce.Imagineeatingabigpieceofchocolatecakeandknowingthatyourbodywillbenefitfromitandthatyouwillleadyourbodytoitsidealweight.Thatisoneoftheadvantagesofrawfood.

Youwillstartneedinglessandlessfoodonceyourbodygetsaccustomedtoeatingraw.Youwillnaturallystartcravinghealthieralternativesandyouwillinstinctivelyknowwhatyouneedanddesire.Youwillmostlikelybecomehappier,havemoreenergyandlessneedtoresorttocomforteatingorovereating.

Ifyouhaveabittoomuchbodyfatwhenyoustarteatingrawfood,youshouldexpecttoloseabout4to5poundsduringthefirstweek.Overalongerperiod,itisquitenormaltoloseabout2poundsperweek.

Ifyouarealreadyslim,youmaynotexperiencemuchweightchange,butyouwillmostsurelyfinditeasiertobuildmuscleandyourbodywillbecomebetterproportioned.

YourBodyFunctionsasaWhole

Animbalanceinyourweightcannotbeseenasanisolatedissue.Allthefunctionsofyourbodyareconnected,andachangeinonesystemcaninfluencetherestofthebody.Yourweightisthustheresultofwhatgoesoninyourglands,yourlungs,yourdigestivesystem,yourliver,yourheart,andyourblood.Moreover,yoursleephabits,thoughts,andlevelofstressandactivityarealsoinfluential.Youcanexperiencebringingallthesefunctionsintoalignmentandbalanceonceyouswitchtoeatingrawandunprocessed

food.Thebenefitsarethusforyourentirebodyandnotjustforachievingweightloss.

WeightandEnzymes

Whentakingacloserlookatthebiologicalmechanismsinyourbodyandthereasonsforbeingoverweight,twoenzymegroupsstandout:proteasesandlipases.

Proteasesareagroupofenzymesthatarecrucialforsustainingoptimalhealth.Proteasesaidinthebreakingdownofproteinsandaminoacidswhileremovingvarioustoxicsubstances.Yourbody’sabilitytoremovethesetoxicsubstancesisessentialforthefat-burningprocess.Ifyouareunabletoremovethesetoxins,yourbodystorestheminfatinordertoensurethattheydonotcauseharm.Itisyourbody’swayofprotectingyoufromtheadverseeffectsofthetoxins.Thismeansthatyouwillputonweightanditbecomesalmostimpossibletoshedtheexcesspounds.Regardlessofhowmuchyouexerciseorreducefatintakeinyourdiet,yourbodywillsimplyrefusetogetridofthefatuntilithasasufficientlevelofproteases.

Eatinglotsoffruitandvegetablessuppliesyourbodywithlargeamountsofproteases.Thisresultsinyourbodyagainbeingabletoexpeltoxinssincetheynowcanbeneutralized.Theprocesswillultimatelyleadtoreducingtheamountofbodyfatrequiredtoencapsulateharmfulsubstances.Yourbodywillautomaticallyburnfatwhenithassufficientstoresofproteases.

Lipases,whicharefoundingreatquantitiesinrawfood,areagroupoffattyaciddegradationenzymes.Ifyoueatheatedfood,youareprobablynotgettingsufficientamountsoflipasesthroughyourdiet,sinceenzymesaredestroyedbyheatingorprocessing.Eatingheatedfoodcanthusresultindifficultieswithburningthefatyoueat,nottomentiongettingridofalltheexcessfatyoucarry.Lipasesaidintheprocessesofdigesting,distributing,andfatburning.Lipasesbreakdownanddissolvefatinyourbody.Withoutlipases,fataccumulatesinyourbody.Itisthisfatthatyoumayseeonyour

hips,yourthighs,yourbehind,andyourstomach.Soinshort,enzymessuchaslipasesandproteasesplayacrucialroleinyourattempttoloseweightorstayfit.

BreaktheViciousCircle:Malnourishment,Overeating,andFatAccumulation

Ifyoueatfoodwithlowornonutritionalvalue,itisquitelikelythatyouwillendupinaviciouscycleofmalnourishment,overeating,andfataccumulation.Yourstomachisnotmuchbiggerthanaclenchedfist.Ifyoufeelthatyouneedtoeatbiggerquantitiesthanthatinordertofeelsatiated,youareatriskofendingupinthatviciouscycle.

Theprimereasonforeatingistogetenergyandnutritionforthethousandsofprocessesthattakeplaceinyourbodyeverysecond.Youeattolive.Whenyourbodyneedsreplenishment,itsendsahungersignaltoyourbrain.Whenyouconsumethenourishmentyouneed,thehungersignalstops.

However,whenyoueatfoodthatdoesnotcontainsufficientnutrients,yourbodycontinuestosignaltoyouthatyouarehungryandyouendupovereating.Whenyourstomachismorethanfilled,yourbodystartstosendanewtypeofsignal.Thissaysthatthebodynowhastostartstoringfatinordertobereadyformeagertimesthatmaycome.Theobviousresultofthisprocessisthatyoustarttoputonweight.Yourbodykeepssendingoutsignalsthatitishungryeventhoughyouaregainingweight.Thisistheviciouscyclethatyouneedtobreak.

Ifyoucontinuetoeatfoodwithlownutritionalvalue,youjustcontinuetheabovescenario.Youcanreduceyourportionsandavoideatingcakesanddessertsforlongperiodswithoutlosinganyweight.Itcouldevenbethatbyjusttastingsomethingthatisalittlebitsweetyoustartaccumulatingmorefat.Itallseemslikeahopelesssituationbutthesolutionisjustaseffectiveasitissimple.

Whenyoueatfoodfilledwithenzymes,vitamins,minerals,andother

Whenyoueatfoodfilledwithenzymes,vitamins,minerals,andothernutritionalelements,yourbodyfinallygetswhatithasbeenstarvedof.Themomentyoustartgivingyourbodywhatitneeds,youwillautomaticallystartgettingridofthesurplusfatstoredinyourcells.Insteadofstarvingyourselfandhavingtostrugglewithstringentdietplanseachandeveryday,youarefinallyabouttoturnthecornerleadingtoyoursuccess.

Youwillgetenoughtoeatandfeelsatisfiedwhileregainingyournaturalwell-proportionedbodyshape.

RawFoodandBodyTemperature

“HowcanIkeepwarminwintertimewhenIeatrawfood?”Thisisaquestionoftenposed,especiallyfrompeoplewholiveinthecolderclimatesofthenorth.Youprobablyknowthefeelingofwarmthonacoldwinterdayafterconsumingalargeportionofhotsouporanyotherhotmealordrink.Thesamesensationcanalsobefeltbydrinkingstrongspirits,astheyspreadafeelingofwarmththroughoutyourbody.Thereasonforthiskindofheat,althoughnotquitesimple,isthesameinbothinstances.

Ifyouhadaskedmeyearsagowhywefeelwarmaftereatinghotfood,Iwouldhaveansweredthatthereasonisobvious:theheatinthefoodheatsourbody.However,eventhoughthereisadirecttransferofheatfromthefoodtoourbody,itisonlyminimal.Therealreasonforfeelingwarmisquitedifferent.

WhyWarmFoodMakesYouFeelCold

Whenyoueatheatedorprocessedfood,bloodflowincreasesinyourveins.Whitebloodcellsareredirectedtoyourstomachinordertocombatwhatyouareeatingbecauseyourbodydoesnotrecognizewhatyouareconsumingasfood.Atthesametime,yourbody’senzymesareoverworkedsincetheamountofenzymesinheatedfoodissomuchlessthantheamountfoundinrawfood.Yourbodythusentersintodefensemode,whichisthecauseofthewarmthyouexperience.

Shortlyafterthisinitialwarmingeffect,asecondarywarmingbeginsasaresultofachemicalandbiologicalprocess.Whentheheatedfoodyouhaveconsumedentersyoursystem,youradrenalglandsareirritated.Theadrenalglands,whicharefoundjustabovethekidneys,startproducingadrenalineandvariousotherhormones.Thesehormonesstimulateyoursympatheticnervoussystem,whichstimulatesyourstateofalertness.Thehormonesalsoincreaseyourheartrateandbloodflow,againleadingtothefeelingofwarmththatyouexperience.

Butthisfeelingofwarmthisshort-lived.Afterabrieftime,yourbodybecomesfatiguedbytheunnecessaryadditionalwork.Yourheartneedsabreak,yournervoussystemweakens,andyoustarttofeeltiredandcolderthanyouwerebeforeeatingtheheatedfood.

Whatoftenhappensisthatyouremembertheinitialfeelingofwarmthandassociateitwitheatingheatedfood.Soyouproceedtorepeatthisstimulationagainandagain,andthisdamagingroutinewearsdownyourbody,especiallytheadrenalglands.Anotherundesiredeffectisthatyourresistancetocolddiminisheswiththisprocess.

Yetanotherreasonwhyeatingwarmfoodmakesyoufeelcoldisthatwarmfoodimpedesyourbloodcirculation.About80percentofyourbloodisfoundinthesmallbloodvessels,knownascapillaries,andonly20percentflowsinthelargerarteriesandveins.Theminisculecapillariesgetcloggedupquicklybythelargefoodparticlesfromheatedfood,andyourbloodcirculationbecomesinsufficient.Thisimpededcirculationmakesitmoreandmoredifficultforyoutokeepwarm.

WhyRawFoodMakesYouWarm

Rawfoodregeneratesyourstaminaandyouradrenalglands,yourcentralnervoussystem,andyourheart,whileatthesametimehelpingtoimproveyourbloodcirculation.Allthesefactorscontributetoyourfeelingniceandwarmevenonacoldwinter’sday.

Ifyoufeelcoldduringthefirstwinteryoueatrawfood,thiscouldbebecauseyouradrenalglandsmaybeweakened.Yourbloodcirculationisprobablynotfunctioningproperlyyet.Botheffectsmaybeduetoyearsofsustainedwearandtear.Mostpeoplewillexperienceanimprovementintheirabilitytoregulatetheirbodytemperatureafterthefirstyearofeatingrawfood.Untilyoufeelthisshift,wearmorelayersinthewinterortrytoincreaseyourphysicalactivity.

DuringtheperiodwhenIatemeatandalsowhenIswitchedtobeingavegetarianandthenavegan,Iusedtobeverysensitivetocold.Whenfallbroughttemperaturesdowntobetween50–60degreesFahrenheit,Iusedtosufferfromcoldhandsandfeet.

Now,afterbecomingarawfoodist,Isoenjoyanice-colddipinthesea,evenwhenthewatergetsfreezingcoldinwinter.Istillenjoythewarmthfromafireplace,butcolddoesnotaffectmeinthesamewayasbefore.

TheBestThingYouCanDoforEarth

TheFoodandAgricultureOrganizationoftheUnitedNations(FAO)publishedthereport“Livestock’sLongShadow—EnvironmentalIssuesandOptions”onNovember29,2006,inwhichthefollowingwasstated:

“Livestockareoneofthemostsignificantcontributorstotoday’smostseriousenvironmentalproblems.Urgentactionisrequiredtoremedythesituation.”

ThemeatindustryconsumesworrisomeamountsoftheEarth’sresources.Itgenerates65percentofthenitrousoxide,mostlyfromlivestockmanure,thatisproducedbyhumanindustry.Theselevelsofnitrousoxideare296timestheGlobalWarmingPotential(GWP)ofcarbondioxideandarethebiggestcontributortodeforestationandthustothedestructionofbiodiversityandtheextinctionofspecies,pollutingtheEarthweliveonandtheairwebreathe.

“NothingwillbenefithumanhealthandincreasechancesofsurvivalforlifeonEarthasmuchastheevolutiontoavegetariandiet.”(AlbertEinstein).

Bysubstitutingpartofyourdietwithrawfood,youcanhelpmaketheEarthabetterplacetolive.Youcouldstartbybuyingmoreorganicproduce,byreducingyourmeatconsumption,bybuyingfewerprocessedfoods,orbybecomingavegetarian.Anyofthesechoiceswillcontributepositivelytotheenvironment.

InformationinthefollowingsectionispartlytakenfromtheFoodandAgricultureOrganizationoftheUnitedNationsandfromEarthSaveInternationalandtheWorldWildlifeFund.

CleanDrinkingWaterforEveryone

CleandrinkingwaterisascarceresourceinmanyplacesonEarth.Food

productionworldwideusesover75percentofallavailablefreshwater.Oneofthemainculpritsisthemeatproductionindustry.Uptothirty-seventimesmorewaterisrequiredtoproduce2poundsofmeatthantoproduce2poundsofvegetables.Thisbecomesaverysubstantialnumberathighervolumes;intheyear2000themeatindustryproduced514billionpoundsofmeat,whichtranslatestoapproximately3,962gallonsofwaterused.Wecouldreduceourwaterconsumptiondramaticallybyreducingtheamountofmeatweeatduringayear.

Anotherwayinwhichwecanhelpensureadequatesuppliesofcleandrinkingwaterisbyeatingorganicproduce.Pesticidesusedintheproductionofnonorganicfarmingseepintoourgroundwaterandpolluteit.InDenmarkalone,overfiftytypesofpesticideshavebeenfoundinthegroundwater.

Simplystated:organic+rawfood=moreandcleanerdrinkingwater.

FeedtheEntireWorld’sPopulation

Theequivalentof26poundsofgrainisrequiredinordertoproduce2poundsofmeat.IntheUnitedStatesalone,livestockproductionaccountsfor70percentofthegrainconsumed.Everyyear,Denmarkimports1.8milliontonsofsoyproductsusedasanimalfeed.

Thecoefficientofutilizationoflandisseveraltimesbetterforplantingcropsthanitisforrearinglivestock.Iftheseareaswereusedforgrowingfruitandvegetablesinstead,itwouldbepossibletofeedtheentireworld’spopulation.Withoutincreasingeithertheamountofarablelandortheconsumptionofresources,wecoulderadicateworldhungerifweswitchedovertoaprimarilyvegetable-baseddiet.

SaveBiodiversity

Since2004,Brazilhasbeentheworld’slargestexporterofbeef—inall,sixtymillionheadofcattleayear.Inordertoprovidegrazinglandforallthose

millionheadofcattleayear.Inordertoprovidegrazinglandforallthosecattle,hugeareasoftheAmazonjunglehavebeencompletelydeforested—bothlegallyandillegally.Foreverytwopoundsofmeatproducedinthisarea,twentytothirtydifferenttypesoftreesandplantsaredestroyed,morethan1.3tonsofinvaluablebiomassinall.Overahundreddifferenttypesofinsects,birds,smallmammals,andreptilesarealsokilled.

Ifthisdevelopmentcontinues,itisestimatedthatsevenmillionacresofrainforestinBrazilandBoliviawilldisappeareachyear.

ReducetheGreenhouseEffectby18Percent

Theworld’slivestockandotherhusbandryproductioncontribute18percenttothetotalgreenhouseeffectandthusisthebiggestsinglecontributortoglobalwarming.ThatismorethantheentiretransportationsectorandalmostasmuchastheentiregreenhousegasemissionsoftheUnitedStates.SixtypercentofBrazil’sgreenhousegasemissionsisdirectlyorindirectlycausedbydeforestationandcattlefarming.Iftheworld’shumanpopulationcutitsmeatconsumptioninhalf,wecouldreducetheemissionofgreenhousegasesby9percent.

OrganicFarmingVersusPesticidePollution

In2000,Denmark,whichhasapopulationofonly5.5millionpeople,used2,889tonsofpesticidesandapproximately10,000tonsofchemicaladjuvant.Atotalofabout13,000tonsofchemicalswerespreadonDanishfields.Inthesameyear,1,396water-drillingsites,equalto24percentofexamineddrillingsites,werefoundtobecontaminatedbypesticides.AndthatisonlyinDenmark,wherefarmersareconsideredtobeveryeffectiveatreducingtheamountsofpollutantsusedinproduction.

Pesticidesdestroylocalfaunaandfloraregardlessofwheretheyareusedintheworld.Over90percentofallinsects,plants,andbacteriaeradicatedbypesticidesareharmlessorevenbeneficialtocrops,totheenvironment,andtohumans.

Organicfarmingdoesnotmakeuseofpesticidesandthusdoesnotcontaminatelocaldrinkingwater.Youcanplayaninfluentialpartinreducingtheamountofpesticidesusedinfarmingbyeatingmoreorganicfruitsandvegetables.Thisreductionisinstrumentalinmaintainingagoodsupplyofcleandrinkingwaterwhileensuringthatbeneficialinsects,plants,andbacteriaarenotexterminated.

AnimalWelfare

InDenmarktherearemorepigsandcowsthanpeople.Pigsandcowsareraisedwiththesoleintentofendingupasmeatasquicklyaspossible.Themajorityoftheseanimalsliveunderconditionsthatareunnaturaltothemandsomeofthemareevendirectlymistreated.

Thereisnolongeraneedtokillanimals.Nevertheless,thenumberofanimalskilledintheDanishmeatindustryisalarming.Humansaretheonlyspeciesthatruthlesslyexploitotheranimals,resultinginbillionsofanimalssufferingandbeingkilledeveryyear.

Perhapsthebiggestgiftyoucanbestowonyourselfandtherestofthethousandsofanimalspeciesthatinhabitthisplanetwithyouistoswitchtoaplant-baseddiet.

ProtecttheWorld’sOceans

Twenty-fivepercentofallfishcaughtintheworldarebycatch(thosecaughtunintentionally).Inotherwords,one-fourthofallthefishcaughtarenottheintendedcatchandaresubsequentlydiscarded.Enormousnumbersofsmallfish,seals,birds,andevendolphinsarekilled,thrownout,ormerelylefttorot—withthefewexceptionsofwhenthebycatchisusedtoproducemeatandbonemealforanimalfeed.

Thehugetrawlersusedbythefishingindustrydamagetheseabedandkilleverythingintheirway.Manyfishhavealreadygoneextinctandmanymore

havebecomeendangeredspecies,whilethetotalfishpopulationhasbeendramaticallyreducedinrecentdecades.Fishfarmspolluteboththeirfishandthesurroundingwaterswithhighconcentrationsofstrongantibioticsandfishfeces.

Theseasarealsobeingpollutedbyouroverconsumptionofpackagingmaterials.Theprocessedfoodindustryuseshugeamountsofpackaginginproducingfrozenmeals,softdrinks,andallmannerofconveniencefoods.Someofthispackagingendsupasoceandebris,alongwithsomuchofourotherwaste.Therearehugegarbageanddebrisfieldsfloatingaroundinourseas,knownas“garbagepatches.”

Mostofusdon’trealizehowmanyindustriescontributetothepollutionofourwaterways.IntheUnitedStates,cattlefarmingproduces219billiongallonsofmanureeachyear,manurethatseepsintoourriversandgroundwater.Almost80percentofthatmanureendsupintheMississippiRiver,whichflowsintotheGulfofMexico,leavingawastelandinitswake.

ItdoesnottakeaHerculeanefforttosavetheworld’soceans.Youcanchoosetoeitherreduceyourconsumptionofmeat,fish,andprocessedfoodsorchangeyourdiettomoreplant-basedandrawfood.Regardlessofwhatyouchoose,theaboveexamplesshowhowevensmallchangescarrythepotentialforgreatimprovements.

SaveonElectricity

Thefoodindustrytodayusesenormousamountsofenergyonprocessingfoodsandonproducingartificialadditives.Therearefactorybuildingsfullofchickensandstableschokedwithcattle.Factoriesaswellasstablesneedtobeheated.Supermarketsneedhugefreezers;andwhenconsumersbringhometheirfood,theyusearefrigerator,astove,atoaster,andamicrowaveoventostoreandpreparetheirfood.

Allthisamountstoahugeconsumptionofenergythatcanbereducedasyouswitchtoeatingmorerawfood.

Conclusion

Asaconsumer,youhaveagreatdealofpower,perhapsmorethanyouareawareof.Byexercisingyourfreedomofchoiceeachandeverydayinthewayyouchoosetoliveandinyourbuyinghabits,youcanmakeasignificantdifferencewithouthavingtocompromiseyourstandardofliving.Yourcontributionscanhelpincreasethesupplyofcleandrinkingwater,eradicatefamine,reducetheemissionsofgreenhousegases,secure

eradicatefamine,reducetheemissionsofgreenhousegases,securebiodiversity,savetheseas,minimizepollution,andreducethesufferingofanimals.

Thisisnotaboutbeingself-righteousorfanatical.Itisnotaboutgivingupprogressandallthatisgood—onthecontrary.Itisaboutbeingmorethankfulforwhatwehave,appreciatingit,andtreatingitwithconsideration—notbecausewehaveto,butbecauseitissimplythebestwecandoforourselves,andforlifeonEarth.

Withrawfoodyoucanmakeadifferencetotheworld’shealthwhileimprovingyourown.

WhyWePreferRawFood

Jens’sStory

Doyouwantyourfoodraworheated?

Thisisprobablynotaquestionyouareusedtoaskingyourself.Actually,themajorityofthepeopletowhomIhaveintroducedrawfoodhadneverreallyconsideredtheirfoodpreparationchoices.Whyshouldtheyquestionsomethingthatseemssonatural?Ifyouhadaskedmethequestionacoupleofyearsbackmyanswerwouldhaveinvariablybeen:hotfood,please.WhywouldIhavewantedtoeatrawfood?IlikedthetasteofthefoodIateandIconsideredmylifestyletobereasonablyhealthy.

Iwasfineandhealthy.Admittedly,Icouldnolongerpartyforthreenightsinarowandwithlittleornosleepstillbeabletoshowupforworkfullofenergy.Butthatwasnotsoimportantformeanylonger.WhenIlookedatmyfriendsandpeopleIknew,Iwasstilltheonewiththemostenergy—theonewho,eventhoughhehadtaughtaseminarfrom8a.m.to11p.m.threedaysinarow,gotupat6a.m.todoyoga,runonthebeach,orgoforadipinthefreezingcoldsea.

Still,Iwasnotinasgoodshapeasbefore.Ihadsomedifficultyrunninglongdistanceandfastduetoacoupleofpulledmusclesinmythighandabitofaproblemwithoneofmyknees.Myfitnessratingwaswayaboveaverageandmybodyfatpercentagewasonly10butmybodyneededlongertorecuperate.

IwastoldthatitwastotallynormaltonothavetheenergyIwantedtohave;thatIwasjustexperiencingthenormalsignsofaging,andweallloseenergyaswegrowolder.Iwas,afterall,noteighteenanylonger;Iwasinmythirties.

Frankly,thatwasjustnotenoughforme.Iwantedtoliveanextraordinarylife,notsettleforsecondbest.Iwantedtobeabletopursuemydreamswithoutbeingheldbackbymybody.Iwantedtobehappierandhealthiereachdaythatwentby.Ialsowantedittobepossibleforotherstofollowsuit.Anewmottoenteredmymindandlodgedthere:“Mayyourwildestdreamsandaspirationsbecomethefootstepsthatyouleaveinthesandtomorrow.”

IwantedtobejustasvitalandaliveasIhadbeenbefore,andhopefullyevenmoreso.Iwantedtogushenergyandvitality.IwantedtobeabletogivethebesttothepeopleIhelpedsotheytoocouldlivealifethatsurpassedtheirowndreams.ThatiswhyIbecameinterestedinrawfoodandnowgiveadifferentanswertothequestionofwhetherIwantmyfoodhotornot.

WhydidIchangemymind?

IfreelyadmitthatIhavereadnumerousarticlesandbooksonnutrition,health,andlongevity.Ihaveattendedlecturesandseminars,butthatisnottherealreasonwhyIprefergoing100percentraw.Itarousedmycuriosityandcapturedmyinterest,butthereasonwassomuchsimpler:

Itriedrawfood!

ForaperiodIaterawfood,thenstopped.Istartedagainandstopped.Itriedeating100percentrawandthen50percentraw.ItriedcombiningrawfoodwithheatedfoodandevensometimesateasIhaddoneearlier—notbecauseitwasanykindofpersonaltestorexperiment,butbecauseIhadaninsatiablecravingforthekindoffoodthatIhadbeenaccustomedto.OthertimesitwasjustanoldhabitIfellbackon,revertingtocruisecontrolandnotbeingtotallyawareofwhatIwasdoing.However,IrealizedthatwhenIatefoodthatwasheatedorinanyotherfashionprocessed,itjustdidnotgivemethesatisfactionIwanted.

ThemoreIgotintouchwithmyownneeds,thegreatertheconsequences.FoodIhadearlierrelishedeatingnowmademetired,restless,lethargic,orhyperactive,asifIhadbeentakingdrugsorhadswallowedahandfulofsleepingpills.ItinfluencedmymoodandIfeltasifmystomachhadbeenfilledwithconcrete.

IexperiencedtheoppositefeelingduringtheperiodswhenIaterawfood.Iexperiencedaninnerpeaceandafeelingoffindingmyinnerequilibrium.Myneedtoovereatoreatforcomforthadcompletelydisappeared.Ihadmoreenergyandjoiedevivre.Ibecamemoreresilient.Myskinwasclearerandhadthatradiantsun-kissedlook.Ineededlesssleepandfeltlikeacloudhadbeenliftedfrommymind.Mysensesbecamesharper:everythingseemedtotasteandsmellbetter.MyattentionspanincreasedandIfounditveryeasytoliveinthemoment.Ibecameverykeenonsensingmyownneedsandsatisfyingthem,whilefeelingabletogivemoretothosearoundme.Itseemedasifbymagiceverythinginlifebecamebetter.Ifeltliberated,happy,andstrong.

AsIswitchedbackandforthbetweenrawfoodandheatedfood,Ibecamemoreandmoreimpressedbythewonderfuladvantagesofeatingrawfood.Today,Iwillnoteatanythingelse.

Forme,eatingrawfoodfeelsliketheultimateluxury.IttastesheavenlyandIfeelcompletelysatisfiedaftereachandeverymeal,alldaylong.ThatIhavebecomebetterlooking,healthier,andhappierisjustawonderfuladdition.

SowhydoIpreferrawfood?

Besidesfallinginloveandbecomingafather,itisthechangethathasmostgreatlyimprovedmyqualityoflife.

Vibeke’sStory

ThefirsttimeIheardaboutrawfoodIwastotallyfascinatedbywhatitcoulddoforourbodiesandminds,fascinatedbywhatitcoulddoforourworldandthestateoftheEarth.IfirstheardaboutrawfoodatacourseIattendedintheUnitedStates.AsIlistenedtoDavidWolfe,arawfoodexpert,Iwasespeciallyenchantedbythepositiveinfluencerawfoodcouldhaveonourhealthandconsciousness.

“Thecleaneryoueat,thecleareryousee.”(DavidWolfe)

Isubsequentlyboughtlotsofbooksonrawfoodbutquicklyfoundoutthatthebooksavailableonthemarkethadaveryexoticapproachtorecipes,anditwasnoteasytoacquireallthenecessaryingredientsinDenmark.

SoeventhoughIreallywantedtochangemydiettorawfooditwasnotfeasible.ItwasonlywhenImetJens,whotaughtmehisownstyleofpreparingdeliciousandeasydishes,thatmytransitiontorawfoodtrulybegan.

Jensgavemerecipesthatwereeasytofollowandshowedmehowtomakefoodthattastedheavenly.

ThequantumleapimprovementIexperiencedinmyqualityoflifeaftersuchashortperiodofeatingrawfoodwassomethingIhadtosharewiththeentireworld.Iexperiencedaheightenedstateofawareness,intuition,vitality,flowofideas,andhealth.Ihaveneverdiscoveredanythingthatissosimple,yetcanhavesuchahugeimpact.Itisindescribable.Iwanttoshowwhatrawfoodissothateveryoneofyouwhomaywanttotryitcanexperiencewhatitmeanstoeatraw.

HowIStartedEatingRawFoodItcanbedoneverysimply.Ifyouarecurious,myadviceistotakeitonestepatatime.Istartedbyremovingeverythinginmykitchenthatwasnotrawfood,andbeganexperimentingwithrawbreakfasts,smoothies,andsalads.Iquicklygotthehangofthebasicelementsandthingsjusttookofffromthere.ThemoreIaterawfood,themoreIcravedit.Today,IfeelbestwhenIeat100percentrawfood.

WhatRawFoodHasMeantforMeRawfoodhashadaprofoundimpactonmyphysicalhealthandsenseofwell-being.Ifeelhealthierandstrongerthaneverbefore.Mybodyismoresupple,myskinismoreradiant,andmynailsarestronger.Inolongersufferfromjointandmusclepains,andIhavegottenridofvariousformsofallergies.Iusedtobeallergictonickel,grass,birch,andmugwort,andsufferedfrompollenallergiesasearlyintheyearasFebruary.Becauseofmynickelallergy,Icouldnoteatseveraltypesofnutsandfruits,butnowaftergoingraw,IcanindulgeallIwant.Alltheseailmentshavebeenalleviatedbyarawfooddiet.PerhapsthebestpartofitisthatIhavenothadonesickdaysinceIchangedmydietovertorawfood.

Rawfoodhasalsogivenmeahugeboostofjoiedevivreandagreatlyimprovedqualityoflife.Rawfoodcleansesandheals.IfeelmysensesaremoreopenandthatafilterhasbeenremovedsoIseeeverythingmoreclearlythanbefore.Myintuitionforwhatisgoodorbadformehasbeenrestored.CreativityandideasfillmeinawayIhadneverexperiencedbefore.

Ihavealsoregainedmyenjoymentoffoodagain,andthedesiretoprepareit.ForyearsIhadnotreallyenjoyedfood.Ihadeatenareasonablyhealthyandorganicdietbutthefoodjustdidnottasteofmuch.Rawfoodhasgivenmeafantasticgourmetsense.Itislikehavingloveflowdownyourthroat.Ihopeyouwillhavethesameexperience.

Togorawisverysimple.Itfeelsnatural.Moreover,itisoneofthemostsustainablewaysoflivinginharmonywithnature.

Iamverygratefulforallthatrawfoodhascontributedtoinmylife—andgratefulthatJenswasconvincedtowritethisbook.

Enjoyit!Itisfantastic!Unsurpassed!

HowtoBeSuccessfulwithRawFood

QualityProductsandthePresenceofLove

Themostimportantfactorinachievingsuccesswithrawfoodisusinggoodquality,fresh,organic,seasonalproduce.Qualityisthesurestwaytodeliciousfoodinanykitchen.Whyisthatso?

Qualityproducetastesbetter,smellsbetter,ismorenuanced,andoffersavarietyofcolor—allaspectsnecessaryforawell-preparedmeal.Rawfoodofferslushandseductivetastes,mouthwateringsmells,irresistibleandalluringbeautytobeguileyoureyes:foodthatyoujustcan’tresisttasting.

Iwasveryprivilegedtogrowupinahomewithagarden.Myfather,whogrewuponafruitorchard,taughtmeataveryearlyagethatthereisahugedifferencebetweenappleslefttonaturallyripenonthetreeinourgarden—pluckedjustastheyreachedtheirfullpotentialfortasteandquality—andapplesthatarebought,cooled,sprayed,andflowninfromoverseas.Ihadneverheardoforganicfarmingthen;Ijustinstinctivelyknewtheapplestastedbetter.

MychildhoodwasalsoblessedwithamotherwhopreparedsolidDanishdisheswithlocal,seasonalvegetablesandalwaysservedthemwithanabundanceoffreshsalad.Inspring,shewouldservegroundbeefwithnewDanishonionsandpotatoesandinwinterwewouldhavemeatballswithcreamycookedcabbage.Thespicesmymotherusedweresalt,pepper,chives,andparsley.Simpleyetdelicious,witheverymealpreparedfromscratch.Basicingredientsarestillveryimportanttome—ingredientspackedwithtasteandvitalityandservedintheirsimplestform.

Noonespecificrecipeorpreparationmethodistherightone;ourtastescanvaryfromdishtodishdependingonpersonalpreference.Butonethingisforsure:presence,attentiontodetails,makingadjustmentswhere

forsure:presence,attentiontodetails,makingadjustmentswherenecessary,andloveallcontributetocreatingthesublimeexperienceofpleasurederivedfromgreat-tastingfood.Tasteyourfoodasyouprepareit;sometimesallthatisneededisaslightadjustmenttobringadishuptothelevelofsublimetaste.

EatingOrganic

WheneverIamaskedwhyweshouldeatorganic,Igivethisanswer:Noonecandecideonyourbehalfifyoushouldeatorganicfood,butthenexttimeyouhaveachoicebetweenanorganicproductandaconventionalone,askyourselfthefollowingquestion:DoIfeellikedrinkingasmallglassof

yourselfthefollowingquestion:DoIfeellikedrinkingasmallglassofpesticide?

Orhowaboutdrinkingateaspoonoffertilizer,thickeningpowder,thinningpowder,orbleach?

Youwouldn’tlikethat,wouldyou?

IknowforsureIwouldn’t.Andtheideaofservingsuchthingstomydaughterorfriendsis,frankly,unthinkable.Whatandhowyouliketoeatisreallynoneofmybusiness,butwhenIamthecook,Iamadamantinmychoiceoforganicingredients.

Itisimpossibletowashpesticidesoffyourfood.Vegetables,fruits,andalltherestofthefoodweeatarelivingorganismsthatabsorbnutrientsfromothersubstancestheycontactthroughtheirrootsandexternalshellorpeel.Thismeansthatpesticidesareabsorbedintothestructureofthevegetablesorfruitsthatyoueat.

In2000,about13,000tonsofchemicals,intheformofpesticidesandothertoxins,werespreadoverthefieldsofDenmark.Theyearbeforethat,itwasfoundthat33percentofDanishfruitand62percentofimportedfruitwascontaminatedwithpesticides;forvegetablesthenumberamountedto6percentforhomegrownvegetablesand22percentforimportedones.

Generallyspeaking,allpesticidesandprocessingmethodsareintendedtokilllife.Killinglifethatoncewasfoodcanresultinshowcaseproductsthatcanbekeptlookingfreshandlushforlongperiodsoftime—someseeminglyforever.ThisprocessisreminiscentoftheembalmingprocessespracticedbytheancientEgyptians.Butwearenotdeadyet,arewe?

Thebestroutetobeautyistokeepthecellsinyourbodyalive.Everythingdeaddecomposes,whileeverythingaliveregenerates.IreadilyadmitthatI

deaddecomposes,whileeverythingaliveregenerates.IreadilyadmitthatIwanttolookgood,soformeorganicequalsbeauty.Sometimesvanityisfantastic!

Eventhoughthemajorityofuseatfoodbecauseittastesgood,wealsowantittobefullofnutritiousenergy.Wewanttohaveaphysiquethatenablesustodowhateverwewant—whetheritbeclimbingMountEverest,dancingallnightlong,walkingforhourssightseeinginNewYorkorTokyo,laughingandtumblingaboutwithourchildrenandgrandchildren,orhavingfantasticsexforhourswithourpartner…

Formepersonally,organicisnotamatterofchoice;itisamust.Nonorganicproductsareonlyalastresort,somethingIwouldratherlivewithout.

Mypartner,Naja,lovescashewnutsandeatslotsofthem.Butthathasnotalwaysbeenthecase.Sheusedtohaveallergicreactionsaftereatingjustacoupleofnuts.However,whenweswitchedovertobuyingonlyorganiccashews,herdiscomfortdisappearedalmostovernight.

Vibekeusedtohavethesameproblemwheneatingalmonds.Ifsheatejustonenut,shewouldgetanitchingandirritatingsensationinherthroat.Whensheswitchedtoorganicalmonds,shesuddenlydiscoveredthatshecouldeatasmanyasshelikedwithoutanydiscomfortatall.

Doyouexperienceanyuncomfortablereactionswheneatingnuts?Orhaveyoubeentoldthatyouareallergicorhaveanintolerance?Itisverypossiblethatyoucaneatthesenutsaslongastheyareorganicallyproduced.Itisofcoursenotcertainthatthisappliestoyou,soperhapsyoushouldstartwithaverysmallamountoforganicnutsandfeelyourwayforward.

EnjoymentandHealth

HaveyoueverwonderedwhytheFrenchandtheItalianscaneathugeamountsofwhitebreadandpastaandeatlateatnight,yetstillseemtobe

amountsofwhitebreadandpastaandeatlateatnight,yetstillseemtobehealthy?Theyusuallyeatdinnerataround10p.m.andtheirbreakfastoftenconsistsofonlycoffeeandacroissantorcookie.Whatismore,theypourlotsofoliveoiloneverythingtheyeat.WeinnorthernEuropeareconstantlyremindedthatthesehabitsareunhealthy.Howdotheymanage,then?Whatistheirsecret?

IthinkitboilsdowntothesimplefactthattheFrenchandItaliansarepassionateaboutfood—theytrulyenjoyeating.Forthem,eatingisasocialencounterwithfamilyandfriendsandtheysetasidetimetoenjoyit.DoliketheItaliansdo:eatwhenyoueat.Giveyourselftimetobepresentinthemoment.TurnofftheTVandradio,hideawayyournewspaper,andkeepthatbookforlater.Takethetimetopreparetemptingandappetizingfoodandenjoyeatingittogetherwithothers.Preparefoodtogether,laugh,relax,andgiveyourselftimetoenjoylife.

Thereareseveralphysicalandpsychologicalfactorsthatcontributetothefactthatenjoyingyourfoodishealthy,butyoudonotneedtolearnaboutthescientificexperimentsandstudies.Justlistentoyourbody,eat,andbehappy!

MoreThingsYouShouldKnowaboutFood

AnimalProteinandHumanIllnesses

Proteinconsistsoflongchainsofaminoacidsthatconstitutevitalcomponentsforahealthybody.Yourbodymostneededproteinswhenyouwereanewbornbaby.However,breastmilk,whichwassufficientforyoutogrowstrongandhealthy,containslessthan2percentprotein.Severalyearslater,asanadult,yourbodyhasstoppedgrowing,butyoustillneedtoreplenishthesuppliesofaminoacidsusedbyyourbody.Yougettheseproteinsthroughthefoodyoueat.However,itmattersagreatdealwhatsourceyougetyourproteinsfrom,asyouwillseefromthefollowingresearchresults.

Dr.T.ColinCampbell,whoheadedoneofthemostambitiousresearchprojectsonnutritionandhealth,theChinaStudy,whichwasconductedincollaborationwithOxfordUniversity,CornellUniversity,andtheChineseAcademyofPreventiveMedicine,madethefollowingremarks:

“Peoplewhoeatlargeamountsofanimalproductssuffermostfromchronicailments.Evensmallamountsofanimal-basedsubstancesinyourdietcanhaveadverseeffects.Cancer,cardiovasculardisorders,diabetes,obesity,allailmentsthatwesufferfrominourmodernsociety,canactuallybepreventedandtreatedbyconsumingadietoforganicallyproducedvegetables.”

Foralmostfiftyyears,Dr.Campbellhasdesignedanddirectedlargeresearchprojectsintheareasofnutritionandhealth.HehasgivenspeechestotheU.S.Congressandtomanypublicagencies.Heisauthororcoauthorofmorethan350scientificarticles.Hehasappearedonovertwenty-fiveTVshowsandhasbeenfeaturedinleadstoriesintheNewYorkTimesandUSAToday.HisresearchprojectsaresupportedbytheNationalInstitutesofHealth,theAmericanCancerSociety,andtheAmericanInstituteforCancerResearch,sohisstatementsshouldbetakenseriously.

Basedontheirresults,theChinaStudygrouprecommendedthatwegetourproteinsfromplant-basedfoods,asthesearethehealthiestandmostbeneficial.Plant-basedproteinsenableaslowerandmorestablebuildupofproteininyourbody.TheUnitedStatesDepartmentofAgriculture(USDA)hasstatedthatthedailyproteinrequirementcaneasilybemetthrougheatingvegetables.

Darkgreenvegetablessuchasspinach,broccoli,andkaleincludelargeamountsofprotein,asdonuts,seeds,andlegumes.(Ifyoueatrawfood,remembertosoaklegumesandwaittilltheysprout,asthiswillensureoptimalnutritionalvalue.)Regardlessofhowyouchoosetoproceed,youwillmostassuredlybeabletogettherequiredamountofproteinsthroughavariedvegetablediet.

VitaminB12

Eventhoughonarawfooddietyouwillmostlikelyfeelbetterthaneverbefore,onethingthatiscrucialtokeepinmindwhenyoufollowsucharegimeistoensurethatyouaregettingsufficientamountsofvitaminB12.

Vitaminsareformedbybacteriathatliveinwater,insoil,andinthedigestivesystemofanimalsandhumans.However,becausebacterialiveinthelargeintestinaltractandyourbodyabsorbsvitaminB12throughyoursmallintestine,itisnotpossibletoabsorbthevitamin.Inprehistorictimes,humansingestedtheirvitaminB12throughthesoilontheirvegetables.Buttoday,withallourvegetablesbeingrigorouslywashed,theriskforsufferingfromavitaminB12deficiencyisveryhigh.

Ifyoueatavegandietorrestrictyourselftorawfoodforlongperiods,youwillneedtoensurethatyoutakeaB12supplement;eventhoughyouonlyneedminuteamounts,itisessential.MakesurethatthesupplementincludesanactiveformofB12suchasadenosylcobalamin,methylcobalamin,cyanocobalamin,orhydroxocobalamin.

EssentialMinerals

Mineralsareessentialbuildingblocksinallyourbody’sorgansandcellularstructures.Inaway,yourbodyisconstructedofminerals.Moreover,mineralsareresponsibleforactivatingvitaminsandenzymecomponentsinyourbody.Intheabsenceofessentialmineralsandtraceminerals,youwouldnotbeabletosurvive.

Mineralsmustbeminisculeforyourbodytoabsorbthem,forthemineralstoenterintoyourcellswheretheyareneeded.Theycannotexceedone-millionthofameter,alsoknownastheangstromsize.Ifmineralsarelarger,theycanpotentiallyturnintotoxicaccumulationsinvariouspartsofyourbody.

“Ultimatelyyoucantraceeachandeveryillness,everydiscomfortandeverydiseasebacktoamineraldeficiency.”(Dr.LinusPauling,two-timeNobellaureate).

Oneofthereasonswhyorganicfruitsandvegetablesaregoodforyouisthattheycontainlargeamountsofmineralsthatyourbodycaneasilyabsorbanduseforvitalfunctionsthatkeepyouhealthyandhappy.Besidesfruitsandvegetables,varioustypesofseaweedprovideeasy-to-absorbmineralsandtraceminerals.Kelpanddulse,bothdriedseaweeds,arehealthyalternativestosalt.Theyincludeloadsofessentialmineralsandtraceminerals,suchasiodine.Theyarealsoagoodtaste-enhancerforyourfood.Sodiumchloride,betterknownastablesalt,isnotagoodsourceofminerals.Ithasnonutritionalvalueandisevenharmfultoyourbody.Ifyouchoosetousesalt,remembertouseitsparinglyandtochoosethebestavailablequality.ThebesttypesareunrefinedseasaltorHimalayansalt,whiletheworsttypesarethecheap,ordinarytablesalts.

WaterandFluids

Fluiddeficiency,ordehydration,isthemostcommoncauseoffatigueduringtheday.Oftenthesignsthatyoumayconstrueashungerareinfactsignsthatyouarethirsty.Ifyouwaittodrinkuntilyoustartfeelingthirsty,

youarealreadydehydrated.Whenyourcellsstarttodehydratetheystarttodie.

In2001,astudywasconductedamongtheBritishparticipantsintheOlympicGames.Itshowedthata1percentfluiddeficiencyledtoalossofperformanceequaling5percent.Thisisnotonlyimportantfortopathletes.Yourentiremetabolicsystemandyourbrainwillshutdownwhenyoureachastateofdehydration.Yourskindriesoutandlosesitselasticityandyouagefaster.

Someyearsagotherewasawidespreadcampaignwiththeslogan“Youarewhatyoueat.”Whenyouconsiderthatyourbodyconsistsofmorethan70percentwater,shouldn’tyourdietthenincludeatleastasmuchwater?

Allthatyoueatmustbetransformedintofluidinordertobeabsorbedbyyourbody.Whenyoufry,cook,orbakefood,theingredients’naturalwatercontentevaporates.Sonotonlydoesdigestingcookedfoodnotreplenishyourbody’svitalneedforfluids,italsodrainsyourbodyofitswaterreserves.

Whenyoueatrawfood,yourbodydoesnotneedextrawatertoinitiatethedigestionprocess.Allrawvegetablesandfruitsarewater-saturated,withsomeofthemcontaining90percentwater.Whenyoueatrawfood,youwillnotbecomeeasilydehydratedasyourdietprovidesyouwithasufficientamountofwater.

Oneofthereasonswhycertainberries,fruits,andvegetables(suchasbeetrootsorblueberries)leavestainsisthattheyarewetterthanothervegetablesorfruits.“Wetter”heremeansthatthesurfacetensionintheirjuicesislow.Thisisthereasonwhydifferentsubstancesinthejuice,suchasthecolor,easilypenetratethefibersinyourfinesummertablecloth,onwhichyourchildaccidentallyputahandfulofripeberries.Thispropertyinberriesishighlybeneficialforyou.Itisnotonlythecoloringagentthatentersyourbodyandyourcells—allthenutrientsdothesame.

Tosumup:rawfoodhasamuchhigherleveloffluidsthanheatedfoodandalsoincludesvitalnutrients.Sincethefluidfoundinvegetablesandfruitshasalowsurfacetension,nutrientscanflowunhinderedintoyourbodyandlodgeexactlywhereyouneedthemmost.

WhatAboutSugar?

Therearemanywaysofsweeteningwithrawfood.Youcanusesweetfreshfruitssuchasbananas,dryfruits,stevia,orvariousformsofagave.Thetasteandconsistencydifferwiththeseingredients,andsomemethodsofsweeteningarebetterforsomedishesthanothers.Itisalsoimportantto

sweeteningarebetterforsomedishesthanothers.Itisalsoimportanttonotethatthespeedatwhichasweetenerisabsorbedinyourbodydependsonthetypeused.ThisisperhapsthereasonwhyIespeciallycovetcertaintypesofagavenectarandstevia,astheseenableyoutomaintainastablebloodsugarlevel.

Asyouenjoythevariouscakes,desserts,andsmoothiesinthisbook,youwillfindthattheyarejustassweetintasteasthoseusingconventionalsugars;butunlikeordinarysweeteners,allthesedeliciousrawfoodtemptationsarehealthyandgoodforyou.Byusinghealthysweeteners,youensurethatyourdishesarepackedwithusefulvitamins,enzymes,andotheressentialnutrients.Anditwillbeeasierforyoutotransitiontoarawdiet.

Itiswonderfulatlonglasttobeabletoenjoyacookbookpackedwithrecipesfordeliciousdessertsthatyoucanenjoywithagoodconscience,knowingthatyouareactuallydoinggoodforyourbodybyeatingthem!

HowtoUseThisBook

DiscoverYourOwnCookingStyle

Therearemanywaystoenjoythisbook.Youcanuseittodiscoverfavoritenewrecipesandservethemwiththefoodsyounormallyeat.Youcanfindinspirationfromthedishesandplayaroundabitwiththerawfoodconcept.Youcouldsubstituteonedailymealwithrawfoodoryoucouldgoraw80percentor100percentofthetime.Youcanenjoyabriefflirtationwithrawfoodorlaunchintoapassionatedesiretochangeyourlifestyle.Whatyouchooseisentirelyuptoyou.

Whenfirstintroducedtotheconceptofrawfood,Ihadnointentionofgoing100percentraw.NowthatIhavetrulyexperiencedthewondersofgoingraw,however,Iwillnoteatanythingelse.

Thebookdoesnotspecifyhowmanyservingseachrecipeyields.Thatwasdoneonpurpose,asawayofgivingyouthefreedomtodoasyouplease—servethedishesontheirownorassidedishes,servethembuffetstyle,orjustasaquicksnack.

Becreativeandcomeupwithyourownfantasticversionsofthedishes.Thefactthattherearenorecommendedservingportionsenhancesyourawarenessthatyoushouldfeelyourwaytowhatworksbestforyou.

Howmuchapersoncaneatisveryindividual,notjusttothembuttotheirmoodorcircumstances.SometimesIcaneatfourhelpingsatonesitting;atothertimesIdon’tfeellikeorneedsuchlargeportions.

Adjusttherecipestosuityourneeds.Someorangesaresour,othersaresmall,somehavearobusttastewhileothersaremoredelicate.Somedaysyourbodycravesmoregreens,otherdaysmoreoil.Sometimesyoumayfeel

aneedtoaddlotsofspices,whileotherdaysyoujustwanttotastetheunadulterated,cleantasteofrawingredients.

Lookat,touch,andtastethefoodasyouprepareitandeatit.Getafeelforhowitshouldbe:drier,oilier,crisp,sweet,orsour.Takeyourtimetoconsiderthepossibilitiesforbothpreparationstyleandquantities;whetheryoucansufficewithhalfaportionorifyoushoulddoubleuponalltheingredients.

Preparingfoodisaboutlove,nourishment,andenjoyment.Sofeelyourwayforwardlikeyouarenewlyinlove:tasteit,playwithit,andletitbeguileyou.

ExperimentandSubstitute

Eventhoughthisbookispackedwithcompleterecipes,itismyhopethatyouwillalsobeinspiredtoexperimentinyourownwaywithrawfood.Whetheryouchoosetofollowtherecipespointbypointorjustseekinspirationforyourownexperiments,itisworthnotingthatalltherecipescaneasilybeadjustedandmodified.

Let’ssayyoudon’thavehazelnutsinyourkitchencabinet.Noworries;justuseanyothernutsyouhave.Youcouldevenusesunflowerseedsasasubstitutefornutsinsomeoftherecipes.Almostanyingredientcanbesubstitutedwithsomethingelse.Ifyouhavedifficultyfindingsomeofthenuts,oryouperhapsdon’tlikethemorjustdon’tfeellikeeatingthemonagivenday,substitutesomethingelse.

Ofcoursedatesaredifferentfromfigsandraisins,justashazelnutsaredifferentfromcashews,bothintasteandtexture.Thesameappliestobabyspinach,arugula,andiceberglettuce.Butthosedifferencesenableyoutomodifyadishtosuityourpalateoruseingredientsthatyouhaveonhandathome.Youwillquicklyestablishyourfavorites,andthesemaychangeoveraperiodoftime.Therewillinevitablybevariouscombinationsofingredientsthatyoulikebetterthanothers;youmayfindthatcarrotsaremoresuitableforpastathansquashorviceversa.

moresuitableforpastathansquashorviceversa.

Tryexperimentingandsubstitutewithwhatyoualreadyhaveinyourkitchen.

Recipes

Breakfast

CabbageSlawwithCacao

Cabbageslaw

Rawcacao

Cacaopiecesornibs(optional)

Mixthecacaowiththeslaw.

Thiswillgiveyouaveryhealthy,fiber-richbreakfastwithatasteofcacao.

Forme,itislikehavingCocoaKrispiesforbreakfast,withoutthesugarandtheadditives.

DeliciousBuckwheatPorridge

2cups(5deciliters)buckwheat,soakedfor6hoursandsprouted1–2days1apple,cored

6dates,pitted

½tablespooncinnamon

½teaspoonvanilla

1pinchofsalt

½cup(1dl)raisins

1slicedbanana

Soakthebuckwheatinwaterfor6hours,thendrain.Allowittosproutfor1–2daysinabowlcovered

withadishtowel;rinsethesproutstwoorthreetimesaday.

Mixbuckwheat,apple,dates, cinnamon,andvanilla ina foodprocessorandblenduntil ithas the

desiredconsistency.Seasonwithsaltandmixintheraisinsandbananaslices.

Servewithacoupleofthinlyslicedapplesandasprinkleofcinnamon.

WhenIstartedeatingrawfood,thisquicklybecamemyfavoritebreakfast.

MorningSalad

2pears

1banana

½cup(1dl)almonds,soakedovernightandcoarselychopped4dates,pitted

1tablespooncacaobits

1teaspoongratedginger

1tablespooncrushedlinseed

½teaspooncinnamon

Cutpears,banana,anddatesintoappropriateportionsandmixwiththeotheringredients.

Tryservingthesaladwithcoldrooibosnutmilkoralmondmilk.

Youcanalsoaddbuckwheatorquinoasoakedforatleast24hours.

FruitSalad

1banana

5strawberries

1apple

¼melon

1orange

½cup(1dl)hazelnuts,coarselychopped2tablespoonscacaobits

Cutthefruitintodesiredsizesandputitinabowl.Mixwithnutsandcacao.

Ifyoufeellikeindulgingyourself,youcanaddsomeheavenlyvanillacreamtothesalad.

RawYogurt

2½cups(6dls)nutsorseeds,soaked1¼cups(3dls)water

Soak cashews,macadamia nuts, almonds, or sunflower seeds in plenty ofwater overnight. Throw

wateroutaftersoaking.Ifyouusealmonds,removetheskinsbeforeusingthem.

Mixnutsandwater inablender.Pourthethickmilk throughanut-milkbagoradishtowel. Ifyou

like,youcansavethenutmeatanduseitinanotherdish.

Leavethemilkatroomtemperaturefor8–12hourscoveredwithadishtowel.Themilkwillbeginto

separate.

Refrigerateforatleast8–12hourssotheyogurtontopwillhavetimetoaccumulateandstiffen.

Carefullypourthemixintoacontainerwithaspoonwithoutdisturbingthefluidatthebottom.The

yogurtcanstayfreshfor5daysintherefrigerator.

Forayogurtflavor,servewithberriesandagavenectar.

Muesli

¾cup(2dls)nuts,coarselychopped¼cup(½dl)sunflowerseeds

½cup(1dl)blueberriesorraspberries½cup(1dl)apple,diced

½cup(1dl)driedfigs,diced

Coconut

Mixtheingredientsinabowlandsprinklewithcoconut.

Servewithyourfavoritenutmilk.

YummyOatPorridge

2cups(5dls)oatmeal,soakedfor1–3days(changewaterandrinseatleastonceaday)*

½cup(1dl)dates,pitted

½tablespooncinnamon

1pinchofsalt

¾cup(2dls)raisins

Drainoatmealandpour intoa foodprocessor,adddatesandcinnamon,andblend to thedesired

consistency.Seasonwithsaltandmixintheraisins.

Serveasisoraddextrafruitsuchasslicedkiwiorstrawberries.

Ifthedatesaretoodry,itisagoodideatosoakthemforafewhoursbeforeuse.(Youcankeepthe

soakwatertouseasasweetenerinasmoothie.)Youcanvarythetastebyaddingalmonds(soaked

overnight)orcoconutflour.

* Soaking the oatmeal makes it easier for your body to digest the porridge and thus absorb the

nutrients.

FruitPlate

1banana

1kiwi

1sliceofwatermelon

1orange

2–3drieddates

1handfulofnuts

Arrangethefreshfruitonaplateandenjoytheirwonderfulcolorsandaromas.

Use any combination of seasonal fruit, combining different colors but keeping it simple. Here is

ampleopportunitytoexperiment.

Look-alikeScrambledEggswithBacon

3earsofcornor10.5ounces(300g)frozencorn¼headofcauliflower

1shallot

¼cup(½dl)cold-pressedgrapeseedoil1smallbunchofparsleyorchives

1redbellpepper

Saltandpepper

1clovegarlic,minced

1handfulofsun-driedtomatoes(“bacon”)2tablespoonsoliveoilorotheroilofyourchoice1

teaspoonherbalsalt

Cherrytomato

Cutthekernelsoffthecobs(orthawthefrozencorn).Pourhalfofthekernelsintoafoodprocessor

withthecauliflower,shallots,garlic,andoil.Dicetheredbellpepperandchoptheparsleyorchives.

Mixitallinabowlandseasonwithsaltandpepper.

Cutthesun-driedtomatoesintoslicesandputtheminabag.Pourtheoilandsaltintothebag,seal,

andshake.

Arrange the “scrambled eggs” on a platewith the “bacon” and garnishwith a little parsley and a

cherrytomato.

FakeBakedBeansinTomatoSauce

1¾cups(4dls)barleyorspelt,soakedfor6hours2tomatoes

3tablespoonsagavenectar

1teaspoonapplecidervinegar

Saltandpepper

4sun-driedtomatoes,sliced

Soak thebarley for6hours,drain,and letsprout for1–2days inabowlcoveredwithadishtowel,

rinsingtwoorthreetimesadayuntilgerminated.

Preparethetomatosaucebycuttingthefreshtomatoesintoquarters.Removetheseedsandtomato

juice.Pourintoablenderwiththeotheringredientsandblenduntilthesauceissmooth.

Mixthetomatosauceandbarleyinabowlandallowthemixturetosoakforafewhourssotheflavor

ofthesauceblendsintothegrain.

Servewiththeslicedsun-driedtomatoes.Theymakeafine“bacon,”justhealthier.

Smoothies

Somedays Ionly liveoff smoothies.They tasteheavenlyand thereare somanyvariations.

Ifyoucan’tgetaholdofrawcacao,usecarobinstead.Somepeopleonlyusecarob,butIdon’t likethetaste. Ipreferusingordinarygood-quality,non-rawcacaopowdersuchasValrhonainstead.

Somepeople likeproteinpowderoroil in theirsmoothies.Personally, I’mnotsokeenonthat,butitisamatteroftaste.Iprefertouseoilindressingsorasashotwithfreshlysqueezedjuice.

Serveyoursmoothieinalargeglasswithastrawortryitinawineglassoracocktailglass.Itlooksmoredelicateservedinaglasswithastem.

Whenyouhaveripebananas,peelandslicetheminabout1.5inch(3cm)longpieces,thenfreezethem.Thiswayyoualwayshavebananasreadyfordelicioussmoothies.

VanillaorCinnamonSmoothie

1¾cups(4dls)nutmilk

Frozenbananas

2teaspoonsvanillaorcinnamon

Mix all in a blender until youhave themost delicious, soft smoothie. The recipe doesn’t say how

muchbanana tousebecausepeople’s tastes vary, and it ismucheasier for you todecideonyour

idealportions.Somakeyoursmoothieascreamyoraslightasyoulikeit.

Thisisabasicsmoothierecipeandittastesdelicious,especiallyifyoufancyvanillaorcinnamon.

Orange-RaspberryShake

2oranges

1banana

¾cup(2dls)raspberries

Agavenectar

Mixeverythinginablenderuntilyouhavethemostdelicious,softsmoothie.

Youdecidewhetherthebananaortheraspberriesshouldbefrozen.

YummyBlueberry-StrawberryShake

1¼–1¾cups(3–4dls)nutmilk1tablespoonhoney

1handfulfrozenstrawberries¾cup(1½dls)frozenblueberries2smallripebananasor1largebanana

½tablespoonrawcacao

½teaspoonvanillaorcardamom1–2tablespoonscoconutoil

Mixalltheingredientsinablenderuntilyouhavethemostdelicious,softsmoothie.

Thisrecipeisabitmorecomplex,butthetasteisenchantingandseductive.

ChocolateMintShake

1ripeavocado

1¼cup(3dls)nutmilk

2–3tablespoonscacao

2tablespoonsagavenectar1handfulfreshmintleaves

Mixallingredientsinablenderuntilyouhavethemostdelicious,softsmoothie.

Youcanreplacetheavocadowithabananaifyoudon’tfeellikeusingavocadointhesmoothie.

Oneavocadoisfantasticatgettingthatrich,creamyconsistency,butdon’tusetoomuch.Youshould

notbeabletotastetheavocado.

EasyChocolateShake

½guadeloupemelon

2tablespoonsagavenectar1tablespoonrawcacaopowder

Removeseedsfromthemelon.Mixitwiththeotheringredientsinablender.

OrangeandBlack-currantShake

2oranges,peeled

¾cup(2dls)blackcurrants,freshorfrozen3–5dates,pitted

Blendthedates,oranges,andblackcurrants inablender.Youcanaddhoneyormoredatestothe

shakeifittastestoosour.

BluePassion

1¾cup(4dls)pineapple

1¼cup(3dls)nutmilk

2tablespoonsagavenectar½teaspoonvanilla

¾cup(2dls)blueberries1passionfruit

Blendthepineapple,nutmilk,agavenectar,andvanilla.Pourthemixtureintoachampagneglass(or

two)untilitishalffull.

Addtheblueberriestotheremainingmixtureandblend,thenaddtothemixture inthehalf-filled

glass.

Cutthepassionfruitinhalfandremovethefleshwithaspoon.Addthepassionfruitandserve.

Strawberry-BananaSmoothie

Ifyouhavefreshstrawberries,usefrozenbananas,orelseusefrozenstrawberriesandripebananas.

1¾cup(4dls)nutmilk

1–2ripebananas

1¾cup(4dls)frozenstrawberries1teaspoonvanilla

Mixalltheingredientsinablenderuntildeliciouslysmooth.

Salads

BeetrootinHorseradishCream

3largebeetroots

2apples

¾cup(200g)cashews

¾cup(2dls)water

2tablespoonsoliveoil

2tablespoonsagavenectar

1tablespoononion

1–1.5ounces(30–50g)gratedhorseradishSaltandpepper

Capers(optional)

Peelanddicethebeetrootsandapples.Blendtheotheringredientsusingahandblender.Addsalt,

pepper,andmorehorseradishtotaste.

SeaweedSalad

2tablespoons(30g)arameseaweed2tablespoons(30g)wakameseaweed2tablespoons(30g)nori

seaweed1cucumber

1largebeetroot

1bunchofradishes

1scallion

½cup(¾dl)sesameoil

Juiceof½lemon

3tablespoonsagavenectar

2tablespoonsginger

1tablespoonBraggLiquidAminosorNamaShoyu3tablespoonssesameseeds

Soaktheseaweeduntilitissoftbutstillspringy.Toachievetheright“bite”inthedifferentkindsof

seaweed it is important that theysoakseparately.Drainseaweedandmix together inabowl.Peel

andjuliennecucumber.Peelandgratethebeetroot.Slicetheradishesandjuliennethescallion.Mix

ingredientstogethercarefully.

Blendtheoil,lemonjuice,nectar,ginger,andsoysauceusingahandblender.

Servethesaladonaplate,pourthedressingoverit,andgarnishwithsesameseeds.Thissaladisbest

thedayitismade.

FreshAsparagus

1bunchofasparagus

Oliveoil

Coarsesalt

Hold each stalk of asparagus in your hands and bend it until it breaks. Only use the upper part.

Arrangethestalksonasmallplate,drizzlethemwithoil,andsprinklewithsalt.

Canbeservedwitholivetapenadeorhummus.

BasicInstinct

2avocados

1yellowbellpepper

½cucumber

8cherrytomatoes

¾cup(2dls)alfalfasprouts

10.5ounces(100g)babyspinach10olives

6sun-driedtomatoes,sliced

⅓cup(¾dl)pumpkinseeds

Dice avocados, bell pepper, and cucumber. Cut the tomatoes in half and combinewith the other

ingredientsinabowl.

Servewitholiveoilandherbalsaltoryourfavoritedressing.

Seehoweasilyyoucandiceanavocado.

CabbageCurrySalad

½smallgreencabbage,finelychopped½apple,finelychopped

CurryCream:

3½tablespoons(50g)cashews

1tablespooncurry

1teaspoonlemonjuice

1tablespoonapplecidervinegar1tablespoonwater

Saltandpepper

Mixthecabbageandappletogetherinabowl.

Usingahandblender,grindthenutsintoflour.Addthecurry,lemonjuice,applecidervinegar,and

water.Blendagainuntilyouhaveathick,fluidcream.Addsaltandpeppertotaste.

Carefullyfoldthecurrycreamintothecabbage-and-applemixture.

OrangeandRedCabbageSalad

½smallredcabbage,finelychopped1largeorange,diced

3½tablespoons(50g)coarselychoppedhazelnuts½cup(1dl)nuttyoilorneutral-tastingoil½

tablespoonDijonmustard

1tablespoonrawhoney

2tablespoonsapplecidervinegar

Inabowl,combinethecabbage,orangepieces,andnuts.

Combinetheotheringredientstomakethedressing,stirringuntilsmooth.

Tossthecabbage,orange,andnutmixturewiththedressing.

BoldSaladofFennel,RedGrapefruit,andAvocado

2redgrapefruit

2avocados

1largefennel

½cup(1dl)mintleaves

1tablespoonlimejuice

½cup(1dl)nutoilorneutral-tastingoil1teaspooncrushedcoriander

Saltandpepper

Cut the grapefruit into segments. Cut the avocado into slices and julienne the fennel.Mix all the

ingredientsinabowl(leavingafewmintleavesforgarnishing)andserveonaplate.

Thissaladisbothattractiveanddelicious!

ArugulaSaladwithPears

½cup(125g)arugulaorbabyspinach1largepear

Juiceof1lime

⅓cup(¾dl)neutral-tastingoil2tablespoonsrawhoney

½cup(1dl)sun-driedgojiberries½cup(1dl)pumpkinseeds

Saltandpepper

Rinsethegreensandremovestems.Peelthepearandremovethecore.Useapotatopeelertocutthe

pearintopaper-thinslices.

Mixthelimejuice,oil,andhoneywithahandblender.Tossthesaladandpearwiththedressing.

Serveonaplateandgarnishwithgojiberriesandpumpkinseeds.Add freshlygroundpepperand

coarsesalttotaste.

RootVegetableSalad

2cups(500g)parsnips

1¼cups(300g)Jerusalemartichoke8sun-driedtomatoes,sliced

1handfulchoppedparsley

¼redonion

¾cup(1½dls)oliveoil

4teaspoonsDijonmustard

3teaspoonsrawhoney

Saltandpepper

Peelanddicetheparsnipsandartichokeandmixthemtogetherinalargebowlwiththesun-dried

tomatoesandmostofthechoppedparsley(savesomeforgarnish).

Blendtheonion,oil,mustard,andhoneyusingahandblender.Addsaltandpeppertotaste.Tossthe

dressingand rootvegetables togetherandplace thesalad in the refrigerator tomarinate fora few

hours.

Servegarnishedwithparsley.

Youcanuseallkindsofrootvegetables.Insteadofchoppingtheparsleywithaknife,youcanputitin

alargeglassandcutitwithscissors.

WaldorfSalad

3stalkscelery

2apples

⅓cup(75g)walnuts,coarselychopped⅔cup(150g)cashews

½cucumber,diced

2tablespoonsneutral-tastingoil1teaspoonapplecidervinegar

Salt

10blackgrapes,halved

Dicetheceleryandapplesandmixwiththewalnuts.Blendthecashews,cucumber,oil,vineger,and

salttotastewithahandblender.

Garnishwiththegrapes.

SaladwithWalnutsandFennel

1handfulradicchio

1handfullamb’slettuce(mâche),orotherlettuce½fennelbulb

Juiceof½orange

2tablespoons(30g)walnuts

Tearradicchioandlettuceintosmallpieces.Juliennethefennelandmixwiththegreens.

Pourtheorangejuiceoverthesaladandgarnishwithwalnuts.

Trysoakingthejuliennedfennelinorangejuiceforafewhoursbeforemixingitintothesalad.You

willprobablyneedalittlemoreorangejuiceforsoaking.

BroccoliandKaleonaBedofRedCabbage

Marinade:

2handfulskale,destemmed

¾cup(1½dl)mixofsesameoilandrapeseedoil½cup(1dl)water

3tablespoonslemonorlimejuice2garliccloves

2teaspoonsBraggLiquidAminos,NamaShoyu,or½teaspoonsaltCayenne

1earofcornor3.5ounces(100g)frozencorn½headofbroccoliflorets

1handfulchoppedredcabbage

1smallredonion,chopped

Redcabbageleaves

2tablespoonschoppedhazelnuts

Mixalltheingredientsforthemarinadeandblenduntilcreamyandgreen.Addcayennetotaste.

Cut corn kernels off the cob and put them in a bowl with the broccoli florets, red cabbage, and

choppedonion,andtosswiththemarinade.Letitrestforatleast2hours.Useacolandertostrain

offthemarinadeandsaveit.

Placethecabbageleavesonaplateandarrangethevegetablesontop.Garnishwithnutsandserve

themarinadeasextradressing.

TomatoandAvocadoSalad

4tomatoes

2ripeavocados

12blackolives

Saltandpepper

Oliveoil

Freshbasil

Cut the tomato and avocado into slices and arrange on a small plate, alternating tomato with

avocado. Cut the olives in half, remove the pits, and arrange the olives around the tomato and

avocado.Garnishwithcoarsesaltandfreshlygroundpepper.Carefullypouroliveoiloverthedishand

garnishwithlotsofbasilleaves.

GreekSaladwithTzatziki

¾headromainelettuce

10radishes

½cucumber

2tomatoes,coarselychopped

1smallredonion,finelychopped10kalamataolives,pitted

1smallhandfulparsley,finelychopped1smallhandfulmint,finelychopped3½tablespoons(50g)

cashews

Tzatziki

Tear the lettuce into small pieces and cut the radishes and cucumber into slices. Combineall the

ingredientsandgarnishwithcashews.

Serveonaplatewithtzatzikionthesideormixedwithtzatziki.

PapayaSalad

¼headiceberglettuce

½papaya

1redbellpepper

2avocados

2carrots

4tablespoonsUdo’sChoiceOilBlend½lime

¼teaspooncumin

1¼cup(1½dls)arameseaweed

3tablespoonssunflowerseeds

Cut the lettuce, papaya, red bell pepper, and avocado into strips.Use a peeler tomake the carrot

strips.Makethedressingwithoil,limejuice,andcumin.

Arrangethestripsof lettuce,papaya,redbellpepper,avocados,andcarrotswiththeseaweedona

plate,pourthedressingontop,andgarnishwithsunflowerseeds.

EggSaladLook-alike

3avocados

3sun-driedtomatoes

Currycream

Dice the avocado and chop the sun-dried tomatoes. Gently fold in the curry cream until well

combined,takingcarenottocrushtheavocado.

Seehoweasilyyoucandiceanavocado.

StuffedTomatoHorsD’oeuvres

20cherrytomatoes

4–5differentdipsorpâtés(e.g.,leftovers)

Cutoffthetopsofthetomatoesandremovethe“meat”withateaspoon.Fillthetomatoeswithdips

orpâté.

Serveonadishasafirstcourseoraspureself-indulgence.

MainDishes

NotStir-fried

1squash

1carrot

1redpepper

½–1cup(1–2dls)choppedbroccoliflorets1handfulfinelychoppedwhitecabbageorredcabbage2

tablespoonssesameoil

1tablespoonBraggLiquidAminosorNamaShoyuAsiansweetchilisauce

Sesameseeds

Finelygratethesquasheitherwithaspiralslicerorwithagrater.Juliennethecarrotandredpepper.

Mixalltheingredientstogetherinabowl.

Youwillachievethebestresultsbyleavingthemixtureforanhour,occasionallystirringcarefullyso

thatthesoysauceandoilcanmarinateallthevegetables.

ServeonaplatewithAsiansweetchilisauceandgarnishwithsesameseeds.

Lasagna

1eggplantor3squash

½cup(1dl)oliveoil

4beefsteaktomatoes

½cup(100g)spinach

Béchamelsauce

Basictomatosauce

1handfulfreshbasil

Cuttheeggplantintothinlasagnasheets.Marinatetheeggplantslicesinoilfor10minutes.Cutthe

tomatoes into slices and coarse-chop the spinach. Arrange the eggplant slices on a plate and top

withalternating layersof tomatoes, spinach,béchamel sauce, and tomato sauce. Youcanuse the

basilasgarnishorputitintothelasagna.

Youcanvarythelasagnabyusingpestoinsteadofeitherthetomatosauceorbéchamelsauce.

Youcanalsoblendthemixturewithwalnutmeatloafifyouwantthelasagnatobeheavier.

Sushi

½headofcauliflower

4norisheets

Redcabbagecrunch

Peapâté

2teaspoonscashewbutterorpeanutbutter1carrot,peeledandjulienned

Wasabi

BraggLiquidAminosorNamaShoyu

Blendthecauliflowerinafoodprocessoruntiltheconsistencyislikestickyrice.

Placeonenorisheetonyoursushimatandarrangethe“rice”onthesheet,leavingabouta¾inch(2

cm)stripofnoriuncoveredatthefarend(tobeusedforclosingthesushiroll).

Arrangeastripofredcabbagecrunchacrossthenorisheet,about1/3ofthewayintothesheetand

about¾inch(2cm)long.Topwithsameamountofpeapâté.

Finally,spreadnutbutteronacoupleofcarrotpiecesandplacethemwiththenutbutterdownward

onthepâté.

Rollthenorisheettightlyandmoistentheendofthesheetwithalittlewater.Nowyoushouldhavea

wholerollofnori.Repeatuntilyouhavefourrolls.

Cuteachrollinto8–10piecesandgarnisheachpiecewithabitofwasabi.Servewithsoysauce.

Youcanseethewholeprocessonthispage.

PadThai

1squash

¼cup(50g)sugarpeas

1handfulcashews

1lime

1handfulbeansprouts

PadThaisauce

Gratethesquashfinely,eitherwithaspiralslicerorwithagrater.Slicethesugarpeasfinely,chopthe

cashews,andcutthelimeintosmallwedges.

Arrangethesquashandbeansproutsonaplateandtopwithsugarpeas.Spoonthesauceoverand

garnishwithnuts.Servewithalimewedge,whichcanbesqueezedontothedishbeforeeating.

ThaiVegetables

Halfaheadofbroccoli

¼cabbage(redcabbage,savoycabbage,oranyothercabbage)1handfulcashews

3tablespoonsAsiansweetchilisauce

BraggLiquidAminosorNamaShoyu

½cuppineapple,chopped(optional)

Finelychopthebroccolifloretsandcabbage.Mixallingredientstogetherandserve.

SpanishRice

1¼cups(300g)wildrice,soaked12hoursandsprouted2days(speltcanalsobeused)2chopped

tomatoes

2tablespoonschoppedparsley

2tablespoonsoliveoil

½finelychoppedredonion

1teaspoonsalt

3teaspoonscumin

Cayenne

Lime

Spanish Rice Mix together the first seven ingredients and add cayenne and lime juice to taste.

Marinateforacoupleofhourstoallowtheflavorstoblend.

WannabeRefriedBeans

1¼cups(3dls)sunflowerseeds

¾cup(2dls)sun-driedtomatoes

Juiceof1lime

2tablespoonsoliveoil

1tablespoonagavenectar

2teaspoonscumin

½–1teaspooncayennepepper

1teaspoonsalt

(Extrawater)

½freshchilipepper

2scallions

2teaspoonscoriander

Garnish:Cilantro

WannabeRefriedBeansSoaksunflowerseedsfor2hoursandsoaksun-driedtomatoesfor1hour.

Mixalltheingredientsexceptchilipepper,scallions,andcorianderinafoodprocessor.Blenduntil

youhaveathickandcreamymixture.Addalittlewateriftheconsistencyistoothick.

Finelychopthechilipepperandscallion,addthecoriander,andmixwiththeotheringredients.

Servingsuggestion:Arrangeonadishwitheasyguacamoleorplacethemixtureinhollowedpeppers

andservewithtomatosauce.

Sushiwith“Salmon”Stuffing

Look-alikesalmonpâté

4norisheets

Wasabi

BraggLiquidAminos,NamaShoyu,orsoysauceThinslicesofapple

Here is another ofmy favorites: sushi filled with look-alike salmon pâté. Prepare using the same

procedureas thesushi. In this version, you replace thepeapâtéand the redcabbagecrunchwith

look-alikesalmonpâté,andinsteadofcarrotswithnutbutter,youtopoffwiththinslicesofapple.

Therearemanymorewaysof filling thenori sheets. Tryusing your favorite stuffingor simplifyby

usingavarietyofvegetablesjulienneasfillings.

LentilsonRomaineLettuce

¾cup(180g)lentils,soakedfor8hoursandsprouted3days1tomato,chopped

½cucumber,chopped

½yellowbellpepper,chopped

1carrot,grated

Juiceof½lemon

½bunchofparsley,basil,orcoriander

Cayenne

Crushedcumin

Saltandpepper

6romainelettuceleaves

Mixall the ingredientstogether inabowl.Addcayenne,cumin,salt,andpeppertotaste;maybea

dropofoliveoil.

Arrangethelentilsaladinportionsonthelettuceleaves.

CabbageSlaw

½smallwhitecabbage

1carrot

1handfulparsley

½cup(1dl)raisinsorcranberries

½cup(1dl)“YouJustMightThinkIt’sCrèmeFraîche”

2tablespoonstahini

Saltandpepper

Chop the cabbage finely. Grate the carrot and chop the parsley. Stir the sour cream and tahini

together,addingtheparsley,salt,andpepper.Mixalltheingredients,includingtheraisins,together

inabowl.

MiddleEasternCauliflowerPlate

Thisisverysimilartotheclassicbulgursalad.

½headofcauliflower

1cucumber

1redonion

½cup(1dl)cashews

¾cup(150g)driedapricots

1cup(250g)cherrytomatoes

½cup(1dl)oliveoil

2tablespoonslemonjuice

1handfulchoppedmint

1handfulchoppedparsley

1handfulchoppedcoriander

Saltandpepper

Put the cauliflower ina foodprocessorandblenduntil finely chopped.Finely chop the cucumber,

onion, cashews, andapricots. Slice the tomatoes intohalves.Mixall the ingredients together in a

bowl.

Putthedressingingredientsintotheblenderandblendlightly.Addthedressingtothesaladmixture

andsprinkleherbs,salt,andpeppertotaste.

PastaPesto

1largesquash

1smallsweetpotato

1handfulblackolives

Pesto

Freshbasilandfinelychoppedcashews(optional)

Therearemanywaysofmakingpasta,andthereareseveralvegetablesthataresuitable.HereIhave

chosengreensquashincombinationwithasweetpotato.Ipreferusingaspiralslicer,whichIbought

abroad.Ifyoudon’thaveone,youcanuseanold-fashionedgrater.

Cutoffthetopandbottomofthesquashandgrateitlengthwise,usingeithertheroughorfineside

ofthegrater.Thenplacethesquashinacolanderandletitdrainforhalfanhour.Thisremovesthe

juiceandmakesthesquashlookmorelikepasta.Peelthesweetpotatoandgrateitlengthwiseand

mixwiththesquash.

Cutblackolivesintohalvesandremovethepits.

Arrangethepastaonaplate,pourthepestoontop,andgarnishwiththehalvedolives.

Youcaneasilymakethedishwithoutdrainingthegratedsquash,whichmakesitaquickandeasy-

to-preparedinner.

PastawithTomatoSauce

2squash

Basictomatosauce

2tablespoonscashews,veryfinelychopped1handfulbasilleaves

Gratethesquashlengthwisewithagrateroruseaspiralslicer.

Arrangethepastaonaplateandpourthetomatosauceoverthepasta.Sprinklewithcashewsand

garnishwithbasil.

PastawithBéchamelSauce

2sweetpotatoes

10cherrytomatoes

¾cup(2dls)peas

1handfulbabyspinach

Béchamelsauce

2tablespoonschoppedparsley

Makethepastabyusingthesameprocedureasforthepastapesto.Slicethetomatoesintohalves

andtakepeasoutofthepods(orthawiftheyarefrozen).Rinsespinachandremovethestems.

Arrangethespinachonaplatewiththepastaandpourthebéchamelsauceontop.Spreadpeasand

tomatoesoverthepastaandgarnishwiththechoppedparsley.

Experimentwiththekindofpastayouprefer.Thethreerecipesaboveofferdifferentwaysofmaking

thepasta.Findyourfavoriteorcombinethemtomakeamulticoloredpasta.

WalnutMeatloaf

¼cup(½dl)crushedlinseedorhempseed

Juiceof1orange,orwater

1¾cup(4dls)walnuts,soakedfor5hours1¾cup(4dls)mushrooms

2carrots,grated

1redonion

3tablespoonsavocadooil

2teaspoonsherbalsalt

Pepper

Extra:

2clovesgarlic

2stalkscelery,chopped

½teaspooncayenne

2tablespoonschoppedparsley

Soakthe linseed inorange juice(orwater) for5–10minutes.Blendthewalnuts,mushrooms,and

onioninafoodprocessor.Pourallotheringredients,includingtheorangejuice,carrots,andseeds,

intothemixtureuntilitiswell-combined.

Ifyouwantaplumpmeatloafyoucanaddtheextraingredients.

Optional:Serveonhalfacabbageleafwithslicedradishesandbéchamelsauce.

Youcanalsousethis“mincedmeat”forlasagna,orforpastawithtomatosauce.

ChilisinCarne

¾cup(150g)dates

1smallshallot

½cup(100g)sun-driedtomatoes

1teaspooncurrypowder

1chilipepper

¼cup(½dl)rawhoney

3clovesgarlic,chopped

½cup(1dl)water

Cayennepepper

Salt

1shallot

1greenpepper

6tomatoes

1¾cups(400g)germinatedbuckwheat,soaked6hoursandsprouted12–24hours1corncob,kernels

shavedoff

¼cup(½dl)oliveoil

Juiceof1orange

½tablespoonBraggLiquidAminosorNamaShoyu

Blenddates,shallot,sun-driedtomatoes,curry,chilipepper,honey,andgarlicwithalittlewater.Add

cayenneandsalttotaste,andaddtherestofthewatertothemixture.

Chopthesecondshallotanddicethegreenpepperandthetomatoes.Mixallthreeingredientsina

bowlwith thegerminatedbuckwheat,corn,oliveoil,orange juice,andsoysauce.Stir thesauce in

withtheotheringredientsinalargebowl.

This dish tastes so fantastic that the first time Imade it, I stuffedmyself! I simply couldn’t stop

eating.Thiscanbestoredintherefrigeratorfor3–5days.

RawMarinatedCornontheCob

3tablespoonsoliveoil

1–2teaspoonscoarsesalt

4earsofcorn

Cayenne

Place a piece of aluminum foil large enough to wrap a corncob on a plate. Spread the oil on the

aluminumfoilandsprinklewithsalt.Placeacorncobonthefoilandwrapitup.Repeatwiththerest

ofthecorncobs.Letthemmarinateforhalfanhour.

Unwrapthecobsandservewithasprinkleofcayenne.

Thefastestwaytopreparethisistoputoilinyourpalmandrubthecorncobs,thensprinklewithsalt

andcayenne.

Look-alikeMashedPotatoes

1¼cups(3dls)cashews,soaked1–2hours

½headofcauliflower

¼cup(½dl)oliveoil

1–2clovesgarlic,minced

Water

Saltandpepper

Chilipepper

Garnish:1largebeetroot

Parsley

Look-alikeMashedPotatoesBlendcashews,cauliflower,oil,andgarlicinafoodprocessor.Addwater

littlebylittleuntilyouhaveacreamyconsistency.Ifyouwantextrafinelymashed“potatoes,”finish

offbyusingahandblender.Addsalt,pepper,andchilipeppertotaste.

MushroomCream

1¼cups(3dls)choppedPortobellomushroomsoramixofmushrooms1clovegarlic,minced

1tablespoonoliveoil

1tablespoonBraggLiquidAminos,NamaShoyu,orsoysauce1tablespoonwater

1teaspoonsage

½teaspoonherbalsalt

Pepper

1handfulfreshthyme

MushroomCreamBlendallthemushroomcreamingredientsinafoodprocessoruntilyouachievea

smoothconsistency.

Peelanddicethebeetroot.

Arrangethe look-alikemashedpotatoesonaplate.Pourthemushroomcreamontopandgarnish

withthedicedbeetrootandparsley.

Soups

Soupsarequickandeasytomake,andbecausenutrientsinliquidformaremoreeasilyabsorbed,yourbodydoesnotneedtouseenergytobreakdownthefood.It’saterrificwayofgettinganenergykick.

PineappleandCucumberSoup

2cucumbers

1scallion

1pineapple

1smallchilipepper

Saltandpepper

4tablespoonsavocadooil1tablespoonlimejuice

½cup(1dl)freshchoppedherbs(optional)

Peelthecucumbersandcutthemintosmallpieces.Chopthescallion.Peelandcorethepineapple

andcutitintoslices.Blend¾pineappleand¾cucumber,¾scallion,avocado,limejuice,andhalf

thechilipepper(withoutseeds).Addextrachilipepper,salt,andpeppertotaste.

Garnishwiththeremainingpineapple,cucumber,andscallion,thenserve.

Gazpacho

8tomatoes

1cucumber

2cups(5dls)watermelon(orothermelon)1scallion

2clovesgarlic,minced

Cayennepepper(orchiliorTabascosauce)2tablespoonslimejuice

Saltandpepper

Garnish:cilantro

Chop the tomatoes, cucumber, watermelon, and scallion into small pieces.Mix half of them in a

blenderwiththegarlic,cayenne,andlimejuice.Combinetherestofthechoppedvegetableswiththe

blendedmixtureandaddextracayenne,salt,andpeppertotaste.

Garnishwithfreshcilantro.

Tryservingwithfrozenstrawberriesoricecubes.

PeaSoup

1pint(½l)water

¾cup(150g)almonds

1¾cups(450g)peas

1avocado

1smallhandfulfreshmintSaltandpepper

Freshlygratednutmeg

Firstmakethealmondmilk.Thenmixwithpeas,avocado,andhalf themint,andblend.Addsalt,

pepper,andfreshlygratednutmegtotaste.Garnishwithmintandserve.

LightandFluffyPepperBisque

2bellpeppers

¾cup(2dls)cashewnutmilk

1cucumber

Juiceof½orange

4tablespoonssesameoiloravocadooil¼teaspooncayenne

Salttotaste

Garnish:Oil

Freshlygroundblackpepper

Removestems,seeds,andmembranesfromthebellpeppers.Chopthepeppersandblendwiththe

remainingingredientsinablenderuntillightandfluffy.Serveinabowlandgarnishwithacircleofoil

andfreshlygroundblackpepper.

You can substitute dulse or kelp for the salt. Both dulse and kelp are rich in iodine and other

minerals.

CornChowder

3⅓cups(8dls)almondmilk

5corncobs,kernelsshavedoff1avocado

Salt

Firstmakethealmondmilk,thenmixwithcornandavocadoandblend.Addsalttotaste.

Forthosewhopreferaslightlystrongertaste,thefollowingcanbeadded:

2scallions

3tablespoonsavocadooil1clovegarlic

Jalapeñoandlemonjuicetotaste

SimpleCucumberSoup

1avocado

1cucumber,sliced

Juiceof1lime

4tablespoonsdill(orthyme)Salt

Water

1tablespoontahini

Garnish:1tablespoonoliveoil

Blendallingredientsexceptforacoupleofcucumberslices,theoil,andsomedill.

Serveinabowlandgarnishwithcucumberslices,oil,anddill.

FantasticCelerySoup

¾cup(220g)cashews,soaked3hours3⅓cups(8dls)water

½celeriac(600g)

2apples

6tablespoonsoliveoil

¾cup(1½dls)chives,chopped2tablespoonscoconutoil1teaspoonlimejuice

1teaspoonhoney

1teaspoonpaprikapowderSaltandpepper

Garnish:1tablespoongratedlemonzest

Blendnutsand1¾cups(4dls)watertoamilkyconsistency.Pourthemilkintoafoodprocessor.Peel

thecelery,cutitinlargepieces,andaddtothefoodprocessor.Coretheapplesandput¾ofthemin

thefoodprocessor.Dicetherestoftheappleandsaveforgarnish.(Ifyou’renotusingitrightaway,

youcansprinkletheapplewithlemonjuicesoitdoesn’tturnbrown).Save¼cup(½dl)ofthechives

for garnish.Add the rest of the ingredients to the foodprocessor andblenduntil themixture is a

creamysoup.Addpaprika,salt,andpeppertotaste.

Serveinbowlsandgarnishwithpaprika,apple,chives,andlemonzest.

Hereweuse a solidDanish vegetable,which is affordable and loadedwithhealthy dietary fiber. I

mustadmitthatIamusuallynotabigfanofthetasteofcelery,butthissoupissodeliciousthatI

addedraisinstotheleftoversandateitforbreakfastthefirsttimeImadeit.

BeetrootSoup

2–3beetroots

1tablespoonoliveoil

1pinchofsalt

1pinchofvanillapowder(ormoretomakethesouptastemorelikeadessert)Freshginger(optional,in

whateverquantityyouenjoy)Water(enoughtobarelycoverthebeetroots)Freshmint

Peelthebeetrootsandcutintolargedices.Mixalltheingredientsinafoodprocessorandblenduntil

theconsistencyisjustthewayyoulikeit.Seasonthesoup.Garnishwithmintandserve.

EasyTomatoSoup

1coconut(¼ofthecoconutmeat,allofthemilk)8tomatoes

4sun-driedtomatoes

2–3tablespoonsginger,finelychopped1clovegarlic,minced

½chilipepper,chopped

Herbalsalt

Freshlygroundblackpepper

Splitthecoconutandpourthecoconutmilkintoablender.Remove¼ofthecoconutmeatfromthe

shell,chopitintosmallerpieces,andmixitwiththemilk.Chopallthefreshtomatoesandthreeof

thesun-driedtomatoesandmixwithcoconut,ginger,chilipepper,andgarlic.Blenduntilyouhavea

softandcreamysoup.Seasonwithherbalsaltandpepper.

Cutonesun-driedtomatointothinslicesanduseitasgarnish.

CarrotSoup

5carrots

¼teaspooncayenne

1tablespoonoliveoil

1pinchofsalt

1pinchofvanillapowderFreshgingertotaste

Water(enoughtobarelycoverthecarrots)

Peelthecarrotsandcutintolargepieces.Addalltheingredientstoafoodprocessorandblenduntil

theconsistencyisjustthewayyoulikeit.Seasonthesoupandserve.

ShiitakeandSeaweedSoup

2tablespoons(30g)arameseaweed1handfulshiitakemushrooms1scallion,finelychopped1¾cups

(4dls)almondmilk

3tablespoonssesameoravocadooil1tablespoonBraggLiquidAminosorNamaShoyuHerbalsalt

1teaspoonrawcacao

Soaktheseaweedinwateruntil it issoftbutstillspringy.Removestalksfromthemushroomsand

cutthemushroomsintosmallpieces.Blendhalfofthemushrooms,seaweed,andscallionwiththe

almondmilk,oil,rawcacao,andsoysauce.Addherbalsalttotaste.Pourthesoupintobowlsanduse

therestofthemushrooms,scallion,andseaweedtoformavarietyofshapesandplacetheminthe

middleofthesoup.Becreative!

BroccoliSoup

2½cups(6dls)water

1cup(200g)almonds

1teaspoonhoney

¾headofbroccoli

1ripeavocado

1clovegarlic

2tablespoonsavocadooil¼redonion

Saltandpepper

½teaspooncarawayseeds

Blendwater,almonds,andhoneyuntilmilky.Chopthebroccoli,avocado,garlic,andonionandblend

ina foodprocessororblenderandblenduntil theconsistency is just thewayyou like it.Addsalt,

pepper,andcarawayseedstotaste.

Ifyouwantasilk-likesoup,pouritthroughastrainer.

AsparagusSoup

2radishes

1–2bunchesofgreenorwhiteasparagus1scallion

¼cup(50g)kale,stemsremoved1stalkcelery

1handfulfreshthymeandrosemary½teaspoonrawhoney

1avocado,peeledandpitremoved1¼cups(3dls)water

Salt

Cuttheradishesintothinslicesandsetthemasideforgarnishingwithabitofthefreshherbs.Chop

theasparagus,scallion,kale,andceleryintosmallpiecesandmixwiththerestoftheingredientsina

blender. Blend until you have a creamy soup. Strain the soup and garnish with fresh herbs and

radishes.

If you prefer a less bitter soup, you can remove the heads of the asparagus and use them for

somethingelse.

DipsandPâté

Too-Easy-to-Be-RealCashewButter

1¾cups(400g)cashewsormixednuts

Putall thenuts intoa foodprocessorandblenduntil themixture formsamoistball.This takesa

while, so beware of not overheating the food processor; stop themachine every coupleminutes,

scrapingdownthesidesofthebowlfromtimetotime.

Youcanaddsomeoilifyouusealmonds,astheballmaybecometoodry.

Thenutbutterlastslongerifyoudon’tuseoil.

Tzatziki

2cucumbers

2teaspoonssalt

2–3clovesmincedgarlic

3⅓cups(8dls)rawyogurt

2tablespoonsoliveoil

Garnish:

Olives

Oliveoil

Cucumberslices

Cutthecucumbersinhalfandremovetheseeds.Gratethecucumbers,putthemintoastrainer,and

sprinklewith salt. Let themdrain and thenuse yourhands topress the rest of the juice from the

cucumber.

Mixgarlic,rawyogurt,andoliveoiltogetherandaddthedrainedgratedcucumber.

Arrangeonadishwitholives,oliveoil,andslicesofcucumber.

Mayonnaise

¾cup(2dls)nutmilk

3tablespoonsavocado

1½tablespoonsapplecidervinegar1teaspoonsalt

¾cup(2dls)cold-pressedgrapeseedoilorsunfloweroil

Blendthenutmilk,avocado,vinegar,andsaltwithahandblender,thenslowlypourtheoilintothe

mixturewhilecontinuingtoblend.

Beforeusingthemayonnaise,putitintherefrigeratorforacoupleofhoursuntilitthickens.Youcan

alsoadjustthethicknessbyaddingmoreavocadoorvinegar.

Foradifferenttaste,youcanmakethenutmilkwithcucumberinsteadofwater.

EasyHummusMadewithSunflowerSeeds

2cups(5dls)sunflowerseeds,soakedfor2hours½cup(1dl)water

Juiceof1lemon

2clovesgarlic,minced

½cup(1dl)oliveoilorsesameoil1teaspoonsalt

1teaspoongroundcumin

2tablespoonstahini(optional)

EasyHummusMadewith Sunflower SeedsMix all the ingredients together in a blender. You can

adjusttheconsistencybyusingmoreor lessoilandwater.This isaquickwaytopreparedelicious

hummus.

Hummus

2cups(5dls)sproutedmungbeansorchickpeas⅓cup(¾dl)tahini

½redonion,chopped

2–4clovesgarlic,minced

¾cup(1½dls)oliveoil

Juiceof1lemon

1teaspoongroundcumin

1teaspoonsalt

Garnish:

1handfulchoppedparsley

Hummus Soak themung beans or chickpeas overnight and let them sprout for a couple of days.

Rinse twice a day. Use a food processor or blender to mix all the ingredients. I prefer a chunky

consistencybutyoucanblendthehummusfinelyifyoupreferitthatway.

Youcanchangethecolorofthehummusbyaddingblackolives,gratedcarrots,orredbellpeppers.

Youcansubstitutethetahiniwithsesameoilifyouprefer.

RawTahini

½cup(1dl)sesameseeds

¼cup(½dl)sesameoil

Salt

Grindtheseedsinacoffeegrinderuntiltheyaretheconsistencyofflourorarefinelychopped.Blend

thecrushedseedsandoil togetherwithahandblender,graduallyadding theoila littleata time.

Seasonwithsalt.

OliveTapenade

½cup(1dl)oliveoil

3tablespoonschoppedparsley3tablespoonschoppedbasil

1clovegarlic,chopped

1tablespoonlemonjuice

Saltandpepper

12olives,pitted

Blendalltheingredientsexcepttheolivestogetheruntilthemixtureiscreamy.Addthepittedolives

andblenduntilyoucanonlyseesmallpiecesofolive.

JerusalemArtichokePurée

2cups(500g)Jerusalemartichoke1shallot

½cup(1dl)“YouJustMightThinkIt’sCrèmeFraîche”

¼cup(½dl)avocadooil

1tablespoonlemonjuice

1teaspoonherbalsalt

Pepper

Peel the Jerusalem artichokes and shallot and chop them into small pieces. Mix with all other

ingredientsinablender.Addwaterifnecessary,andsaltandpeppertotaste.

Pesto

1¼cup(3dls)oliveoil

½cup(1dl)cashews

1bunchoffreshbasil(orparsley)2clovesgarlic,minced

1tablespoonsalt

Mixalltheingredientsinablender.

Thereisnoneedtobuypesto;itissoeasytomake.Youcanexperimentuntilyouhaveyourfavorite

flavor.Foratasteclosertotheauthentictasteofpesto,substituteavocadooilfortheoliveoil.

Sun-driedTomatoPesto

¾cup(2dls)oliveoil

½cup(1dl)cashews

½cup(1dl)sun-driedtomatoes(soaked2hours)2clovesgarlic

2teaspoonslemonjuice

2tablespoonsfreshherbs

¼teaspooncayenne

Saltandpepper

Blendalltheingredientsinablender.(Iusecashewsinsteadofpinenutsforthispesto,sinceI’mnot

much for the taste of raw pine nuts. I think cashews have the right taste and consistency.)

EasyGuacamole

2ripeavocados

1tablespoonlimejuice

2teaspoonscuminpowder

¼teaspooncayennepepper

1teaspoonherbalsalt

Removeskinandpitfromtheavocados.Combinealltheingredientsuntilcreamybutstillchunky.

Therecipecanbeexpandedwith:½choppedtomato

1clovegarlic,minced

½choppedredonion

Freshcoriander

Look-alikeSalmonPâté

1cup(250g)walnuts,soaked6hours1stalkcelery

1largeredbellpepper

1shallot

½–1teaspoonsalt

Peeltheshallotandchopittogetherwiththeceleryandtheredbellpepper.Mixalltheingredientsin

afoodprocessorandblenduntiltheconsistencyislikepâté.

PeaPâté

¾cup(150g)walnuts,soaked6–8hours1½cups(350g)peas

½teaspoonsalt

2tablespoons(25g)ginger(canbecrushedinagarlicpress)1pinchofcayennepepper(optional)

Drainwalnutsandmixalltheingredientsinafoodprocessor.Blenduntilcreamy.Addextrasaltand

gingertotaste.

RedCabbageCrunch

½cup(100g)pumpkinseeds,soaked6hours1cup(200g)redcabbage,chopped5dates,pitted

¼redonionor1shallot

Juiceof1orange(optional)

Drainthepumpkinseedsandmixalltheingredientsinafoodprocessoruntilwellcombined.

SunflowerPâté

1½cups(300g)sunflowerseeds,soaked8–12hoursJuiceof1lime

2–3shallots,chopped

4–6tablespoonschoppedparsley2–3clovesgarlic,minced

½teaspooncayenne(ormore)1handfulfreshbasil

2teaspoonsgroundcumin

2teaspoonssalt

Lettuce

Avocado

Cherrytomatoes

Mixalltheingredientsinafoodprocessorandblenduntilthepâtéiscreamyanddelicious.

Serveonafewleavesoflettucegarnishedwithtomatoesandavocado.

DillCreamCheese

½–¾cup(1–2dls)water

¾cup(2dls)cashews,soakedatleast2hours½cup(1dl)finelychoppeddill1tablespoonherbalsalt

1pinchofcayennepepper

Pourhalfofthewaterintotheblenderandslowlyaddthecashews,alternatelypouringmorewater

andblending.Addcashewsuntilyouhaveathickmass.Addmorewaterifneeded.Whenthemixture

lookslikecreamcheese,addtherestoftheingredientsandmix.

Dillcanbereplacedbyotherherbs,currypowder,orpaprika.

Sun-driedTomatoCreamCheese

¾cup(2dls)macadamianuts,soakedovernight½–¾cup(1–2dls)water

⅓cup(¾dl)sun-driedtomatoes,soaked1–2hours1tablespoonoliveoil

½tablespoonapplecidervinegar½–1teaspoonherbalsalt

½teaspoonpaprikapowder

Pourhalfofthewaterintotheblenderandslowlyaddthemacadamianuts,alternatelypouringmore

waterandblending.Addmacadamianutsuntil youhavea thickmass.Addmorewater ifneeded.

Whenthemixturelookslikecreamcheese,addtherestoftheingredientsandmix.

PaprikaDip

1redbellpepper

1greenbellpepper

1avocado

¾cup(2dls)finelychoppedbroccoli1tablespoononion,chopped

1teaspooncumin

1teaspoonsalt

1pinchofcayennepepper

Chop the bell peppers into smaller chunks and add them to the blender (or use a hand blender)

togetherwiththeavocadomeatandtherestoftheingredients.Seasonwithspices.Ifyouwantthe

diptobethinner,addalittlewater.

SourCreamandOnionDip

¾cup(2dls)macadamianutsorcashews⅓cup(¾dl)water

½cup(1dl)choppedonion

1tablespoonapplecidervinegar½teaspoonsalt

Mixalltheingredientsinablender.Addalittlewatertomakesureitgetsthickandcreamy.

Desserts

Thisispurewonderland.Eatasmanydessertsasyouwantto.Theyareallextremelyhealthy.

Cashew-StracciatellaIceCream

2½cups(6dls)cashews

½cup(1dl)agavenectar

¾–1¼cups(2–3dls)water

1teaspoonvanilla

1–2tablespoonscoconutoil(optional)¼cup(½dl)hazelnuts

3tablespoonsrawcacaonibs

Blendthecashewsinafoodprocessoruntilyouhavenutbutter.Addagavenectar,water,andvanilla

andmix.Chopthehazelnutsandcarefullymixthenutsandcacaonibsintothemass.Putit inthe

freezer,andafteracoupleofhoursyouwillhavethemostdeliciousicecream.

Foradifferenttaste,tryreplacingcashewswithhazelnutbutteroralmondbutter.

This is my favorite ice cream. If I am home alone, I make one portion for myself. What self-

indulgence!

ChocolateMousse

1avocado

20dates,pitted

3–4tablespoonsrawcacao

4tablespoonsagavenectarOrangejuiceandsomegratedorangezest(optional)

Peeltheavocadoandremovethepit.Mixalltheingredientsinablenderandblenduntilcreamy.

Garnishwithasliceoforange,kiwi,orfreshstrawberries.

MazarinCake

Crust:

1cup(2½dls)macadamianutsorhazelnuts5dates,pitted

¼cup(½dl)coconutflourFilling:

2½cups(6dls)cashews,soaked2hours2tablespoonslemonjuice

¼cup(½dl)water

½cup(1dl)rawhoney

½cup(1dl)coconutoil

1teaspoonvanilla

¼teaspoonsalt

Garnish:

1cup(250g)strawberriesChocolatesauce

Blendthemacadamianutsanddatesinafoodprocessoruntilyouhaveacompactmass.Placewax

paper,plasticwrap,oraluminumfoilinapiedishandsprinklewithcoconutflour.Spreadthemass

ofnutsanddatesinthedish.

Mixall ingredients for the filling ina foodprocessoruntil it becomesa smoothmass. Spread this

mixtureontopofthecrustandplacethedishintherefrigeratoruntilthecakehasset.

Cutthefreshstrawberriesintohalvesandarrangethemonthecake.Servewithchocolatesauce.

KiwiSorbet

1cup(250g)kiwifruit

¾cup(200g)dates,pittedVanilla,cardamom,orcinnamon(optional)

Peelthekiwis,cutthemintosmallpieces,andfreezetheminfreezerbags.

Blendthedatesandfrozenkiwisinafoodprocessoruntilyouhaveadelicious,creamysorbet.

Youcansubstituteraspberriesorotherberriesforthekiwis.

Raspberry-OrangeSoup

10oranges

1¼cup(300g)cashews

1handfulfreshmint

1cup(250g)raspberries

1teaspooncinnamon

2tablespoonsrawhoney

Gratealittleorangezestandsaveforgarnishing,alongwithafewmintleaves.Juicetheorangesand

mixorangejuicewithnuts,mint,andraspberriesintheblender.Blenduntilyouhaveanicelycolored

soup.Addcinnamonandhoneytotaste.

Garnishwithorangezestandmintleaves.

SuperSimpleVanillaIceCream

4ripebananas

1teaspoonvanilla

Rawcacaonibs(optional)

Peel the bananas, cut them into small pieces, and freeze them in freezer bags. Blend the frozen

bananas in a food processor for 1minute. Add vanilla and blend until themixture looks like ice

cream.

Serveimmediately.

Alwayshavefrozenbananasinthefreezerreadyforicecreamandsmoothies.

BananaSplit

1bananaperperson

3scoopsofyourfavoriteicecreamHeavenlyvanillacream

ChoppedhazelnutsoralmondsChocolatesauce

Arrangeonaplate.Enjoy!

StrawberriesDippedinChocolate

Strawberries

Chocolatesauce

Rinsethestrawberriesandmakethechocolatesauce.Dipthestrawberriesinthechocolateandput

themintherefrigerator,stemsdown,tosetforanhour.

Aclassic—butnowasrawfood.Simplebutfantastic!

PineappleCarpacciowithBerryCoulis

1pineapple

¼cup(½dl)agavenectarBerrycoulis

Mintleaves

Cutthetopandbottomoffthepineappleandpeel.Cutitlengthwiseintoasthinslicesaspossible.

Layertheslicesonplasticwrap,withwrapbetweeneachlayer.Freezetheslicesfor1–2hours.

Arrangeonaplateandtopwithagave,coulis,andmintleaves.

StrawberryIceCream

4ripebananas

½cup(125g)strawberries3–4tablespoonsagavenectar1teaspoonvanilla

Strawberriescaneasilybereplacedbymango,blackberries,blackcurrant,orsimilarfruits.

Usethesameprocedureforthisicecreamasforthesupersimplevanillaicecream.Youwillhavethe

mostenchantingstrawberry ice cream in less than5minutes. If it is toosoft,put it in the freezer

beforeserving.

Adjusttheamountofagavenectaraccordingtohowsourtheberriesare.

DeliciousMango-RaspberryCocktail

2mangoes

1cup(250g)raspberries

Garnish:

1tablespoonagavenectar

Cacaonibs

Mintleaves

Peelandremovepitsfromthemangoesandblendthefruitmeat.Blendtheraspberriesseparately.

Arrangethetwosorbets inawineglass inalternating layers.Pourtheagavenectarontop,sprinkle

withcacaonibs,andfinishoffwithamintleafortwo.

Serveice-coldtohighlighttheflavorfromthesweetmangoesandthesourraspberries.

CakesandOtherSnacks

CarrotCake

1¼cups(3dls)oatmeal

½cup(1dl)hazelnuts

¾cup(2dls)dates,soaked

8carrots

1teaspoonvanilla

1teaspooncinnamon

½teaspooncardamom

½cup(1dl)raisins

1cup(2½dls)cashews

Juiceof½orange

4tablespoonsrawhoney

Garnish:

Gratedorangezest

Gratedorangezest

Grindtheoatmealinacoffeegrinderorwithahandblender.Dothesamewiththenuts.Removepits

from the dates and cut them into small pieces. Peel the carrots, cut them into small pieces, and

blend well in a food processor. Add dates, flour (oatmeal and nuts), vanilla, cinnamon, and

cardamom,andblend.Thenaddtheraisinsandblend.

Pourintoapiedishandleaveittostandintherefrigerator.

Chop the cashews very finelywith a hand blender, add juice andhoney, and stir until you have a

delicious,thickcream.

Justbeforeserving,pourthecreamontopofthecakeandgarnishwithorangezest.

EasyAppleCake

4apples,cored

½cup(1dl)raisins

1tablespooncinnamon

¾cup(1½dls)hazelnuts

½cup(1dl)oatmeal

“YouJustMightThinkIt’sCrèmeFraîche”

Apricotjamorfinelychoppedraisins

Blendapples,raisins,andcinnamoninafoodprocessor.Chopthenutsandoatmealinablenderora

coffeegrinder.

Layerthemashedappleandchoppednutsinalternatinglayers.Finishoffwithatoplayerofapricot

jamorfinelychoppedraisins.

Servewithcrèmefraîche.

Youcaneasilychangethiscaketoanapplepiebyaddingthemashedapplemixturetoanutcrust.

Donotuseoatmealbutchopthenutsfinelyandsprinkleontopofthemashedapples.Garnishwith

appleslices.

Marzipan

2cups(5dls)almonds

½cup(1dl)rawhoney

Allowthealmondstosoakovernight.Removetheirskinsandblendthenutsinafoodprocessoruntil

theyturntoflour.Remembertostopthemachinefrequentlyinordertoavoidoverheating.Continue

blendinguntilthealmondsstarttobecomemoist.Addthehoneyalittleatatime.

YoucanservethemarzipanasitisorenjoyitwithQuetzalcoatlchocolate.Youcanalsotrymakingit

intoarouladewithapeachfilling.

Thismarzipanissuitabletousethewayyounormallyusemarzipan.

BananaandCashewsinCinnamon

WhenIfeellikeaquicksnack!

1banana

1handfulcashews

½teaspooncinnamon

Peel a banana and cut it into thin slices. Rough-chop the nuts andmix them together with the

bananaandcinnamon.

LemonPie

Crust:

2cups(5dls)dates

2cups(5dls)walnutsormixednutsFilling:

1¾cups(4dls)dates

1teaspoonvanilla

2teaspoonsrawcacao

Juiceof1lemon

1tablespooncoconutoilorchocolatebutterGarnish:

Gratedlemonzest

Coconutflour

Blendthedatesandwalnutsinafoodprocessoruntiltheyformamoistmass.Thisisthedoughfor

thecrust.Spreadthemassonwaxpaperoraluminumfoilinapiedish.

Forthefilling,blendthedates,vanilla,cacao,lemonjuice,andthecoconutoilorchocolatebutterin

afoodprocessoruntilcreamy.Placethefillinginthecrustandleavethepieintherefrigeratorforat

least3hours.Garnishwithgratedlemonzestandcoconutflourandserve.

RaspberryTartwithNutCrust

Crust:

2cups(5dls)raisins

2cups(5dls)hazelnuts

Filling:

1¾cups(4dls)dates

Juiceof½lime

Garnish:

1¼cups(300g)raspberries

Blendtheraisinsandnutsinafoodprocessoruntiltheyformamoistmass.Thisisthedoughforthe

crust.Spreadthemassonwaxpaperinapiedish.

If thedatesareverydry,soak thembeforeuse.Blendthedatesand lime juice ina foodprocessor

until creamy.Place the filling in thecrustand leave thepie in the refrigerator forat least3hours.

Garnishwithraspberriesandserve.

Youcanvarythispiewithallkindsoffillings.

CoconutPuffs

1¼cups(3dls)macadamianuts,soakedfor3–4hours2cups(5dls)coconutflour

¼cup(½dl)agavenectar

3tablespoonscoconutoil

1teaspoonvanilla

Usingahandblender,chopthenutsuntiltheyarelikeroughflour.

Mixall the ingredientstogether inabowlusingagoodwoodenspoonuntilyouhaveasolidmass.

Useyourfingerstoformtinycoconutpuffsandplacethemonaplatelinedwithwaxpaper.Whenall

thepuffsaremade,coverthemwithaluminumfoilandletthemsetintherefrigerator.Afteracouple

ofhourstheyarereadytoserve.Ifyoulike,drizzlethepuffswithchocolatesauce.

SinfulChocolatePie

Crust:

¾cup(2dls)nuts

½cup(1dl)rawcacao

1½tablespoonscoconutoil

1pinchofsalt

Filling:

¾cup(2dls)rawcacao

2½cups(600g)dates

3tablespoonscoconutoil

2teaspoonsvanilla

½teaspoonsalt

Garnish:

Freshraspberries

Grindnutsintoflourinacoffeegrinder.Stircacao,coconutoil,andsaltwiththenutflouruntilyou

getasolidmass.Youcanalsouseafoodprocessor.

Spreadthemassinasthinalayeraspossibleinapiedishlinedwithwaxpaper.

Mixtheingredientsforthefillinginafoodprocessoruntilcreamy.Pourthefillingintothepiedish

andleaveitintherefrigeratorforacoupleofhours.Ifithastobeservedquickly,youcanplaceitin

thefreezerforaboutanhourinstead.

Serveonaplatewithfreshraspberriesortrywithpassionfruit.

StrawberryPie

Crust:

1¾cups(4dls)pecannuts

½cup(1dl)coconutflour

1¼cups(3dls)dates

Filling:

2cups(500g)strawberries

1–2ripebananas

1teaspoonvanilla

½cup(100g)cashews

1tablespoonpsylliumhusksorcrushedlinseedAgavenectar(optional)

Blendnutsinafoodprocessoruntiltheyarefinelyground.Addcoconutflouranddates.Soakdates

beforeuseiftheyaretoodry.

Coverapiedishwithwaxpaperandspreadthemassinsidetheentiredishsothatitalsocoversthe

edges.

Mixhalfofthestrawberriesandbananawiththevanillainafoodprocessor.Blenduntilcreamy.Add

extravanillaandagavenectartotaste.

Pour thecreamintothepiedish.Cut therestof thestrawberries intohalvesandarrangethemon

top.Leavethepieintherefrigeratorforanhour,thenserve.

ConfectionaryRolls

1cup(2½dls)cashews

1¼cups(300g)dates

1cup(2½dls)coconutflour

¼cup(½dl)orangejuiceorwater

2–4tablespoonsrawcacao

1teaspoonvanilla

1pinchofcayennepepper

Gratedorangezest(optional)

Coconutflourfordecoratingtherolls

Chopthenutsfinelyinafoodprocessor.Addtherestoftheingredientsandblenduntilitissolidand

startstobecomelumpy.Addextracacaoifnecessary,andaddwaterifthedoughistoodry.

Takeagoodhandfulofthedoughandrollitintoalogshapeapproximately1inch(3cm)thick.Roll

theloginthecoconutflour.Youcanalsoshapesmallballsandrolltheminthecoconutflour.

Leaveintherefrigeratororfreezerovernight.

Trydifferentflavorsinyourrollsusingingredientssuchascarob,lime,mint,orcloves.

BlueberryTart

Crust:

1¼cups(3dls)nuts

¾cup(2dls)driedapricots

Filling:

2½cups(6dls)blueberries

1¾cups(4dls)cashewsormacadamianuts½cup(1dl)agavenectar

1–2tablespoonsrawcacao

If theapricotsaren’tsoft,soaktheminwater foracoupleofhours.Blendthenuts inablenderor

coffeegrinderuntiltheyarefinelyground.Mixtheapricotsandgroundnutsinafoodprocessoruntil

themixtureformsaballshape.

Coverapiedishwithwaxpaperandspreadthedoughthroughoutthedishsothatitcoverstheedges

aswell.Leavethedoughintherefrigerator.

Blendmostof theblueberries,savingahandful forgarnish.Addcashews,agavenectar,andcacao

andblenduntilcreamy.

Pourtheblueberryfillingintothetinandgarnishwithblueberries.Leavethetartintherefrigerator

foracoupleofhoursbeforeserving.

Thistartiswonderfulandhasthemostbeautifulcolors.

Youcouldalsoreplacehalfthenutsinthebasewithoatmeal.

QuetzalcoatlChocolate

According to an ancientMesoamericanmyth, Quetzalcoatl is the God ofSnakeswhobroughtthecacaobeanfromheaventoEarth.

½cup(1dl)gojiberries

Juiceof1orange

½cup(1dl)cashews

5tablespoonsrawcacao

½cup(1dl)agavenectar

1tablespooncoconutoil

1pinchofcayennepepper

Let theberries soak inorange juice for at least anhour, thendrain them.Save the juice for some

otheruseordrinkit.Chopthenutsfinelyinacoffeegrinder.

Stirthecacaointotheagavenectarlittlebylittletomakechocolate.Addtherestoftheingredients

andstir.

Pourthechocolateintominimuffinmoldsandleaveintherefrigeratorforacoupleofhours.

Ifyouwantpuredarkchocolate,withoutanygojisorcayenne,mixtogetherjusttheagavenectar,raw

cacao,andcoconutoil.

SweetCreamsandSauces

CoconutCream

1coconut(allofthemilk,¼ofthemeat)½cup(1dl)agavenectar

1teaspoonvanilla

Waterasneeded

Mixalltheingredientsinafoodprocessorwithwateruntilitreachesthedesiredconsistency.

ChocolateSauce

½cup(1dl)neutral-tastingoil½cup(1dl)cacao

⅓cup(¾dl)agavenectar

Mixthethreeingredientstogetherinasmalljarordish.

Thissauceiswonderfulwithicecream.IoftenuseitfordecoratingplateswhenIservedessertsand

cakes.

Replaceoilwith⅓cup(¾dls)waterornutmilkifyoufindthesaucetoooily.

“YouJustMightThinkIt’sCrèmeFraîche”

1cup(2½dls)cashews,soakedfor2hours⅓cup(¾dl)water

1–2teaspoonsapplecidervinegarorlemonjuice¼teaspoonsalt

Drainthenutsandmixalltheingredientstogetherwithahandblender.

Thecreamwillthickenifyouleaveitforawhilebecausethenutsabsorbthewater.

HeavenlyVanillaCream

¾cup(2dls)cashews

½cup(1dl)water

3tablespoonsagavenectar

2teaspoonsvanilla

Mixalltheingredientsinatallbowlwithahandblender,addingthewaterslowly.

Thecreamwillthickenifyouleaveitforawhilebecausethenutsabsorbthewater.

Youcanuseorangejuiceinsteadofwaterorsubstituteothernutsforthecashews.

ApricotJam

¾cup(2dls)driedapricotsJuiceof1orange

½cup(1dl)strawberries

1teaspooncinnamon

Soak the apricots in the orange juice, remove the strawberry stems, and mix all the ingredients

togetherinablender.

Makeyourownjam:fast,easy,andtasty.

Inautumn,whentheplumtreesarefullofripeplums,youcanusetheminsteadofapricots.

DateSyrup

1¼cups(3dls)dates,pitted1¼cups(3dls)water

Blendtheingredients.Pourthesyrupintoabottleandleaveitintherefrigerator.Thissyrupcanbe

usedasasweetenerinsteadofhoneyoragave.

BerryCoulis

1cup(250g)berries

1–4tablespoonsagavenectar

Mixberriesandagaveinablender.Ifneeded,addextraagavetotaste.

NutMilks

AlmondMilk

¾cup(2dls)almonds

2½–3½cups(6–8dls)water

3tablespoonsrawhoney

1pinchofsalt(optional)

Letthealmondssoakfor10–12hours.Drainalmonds.Mixalltheingredientsinablenderuntilyou

havethemostdeliciousalmondmilk.

Ifyoulike,youcanstrainthemilkusingafine-meshedsieveoranutmilkbag.Theleftoverscanbe

usedasnutcrumblesfortartsorpies.

Forthoseofyouwhodidn’thavethetimetosoakthealmonds,don’tworry—youcanstillmakethe

milk.Theadvantageofsoakingthealmondsisthattheybecomeeasiertodigestandthenutrients

areeasiertoabsorb.Italsobecomespossibletoremovetheskins,whichmakesthemilkevenmore

delicious.

ChocolateMilk

2½cups(6dls)ofyourfavoritenutmilk2tablespoonsrawcacaoorcarobpowder¼cup(½dl)orange

juice

1tablespooncoconutoil

Cinnamon,vanilla,and/orcardamom(optional)

Mixallingredientsandserve.Yummy!

CashewNutMilk

¾cup(2dls)cashews

2½–3½cups(6–8dls)water

3tablespoonsagavenectar

1pinchofcardamomorvanillapowderSalt(optional)

Use the sameprocedureas in the recipe for almondmilk, above.Cashewshave to soak foronly a

coupleofhours,unlikealmonds,whichneedtosoakfor10–12hours.

Youcanaddmoresaltorsweetenerdependingonwhetherthemilkisusedforamaindish(entrée)

orforadessert.

RooibosNutMilk

¾cup(2dls)nuts

2½–3½cups(6–8dls)coldrooibostea3tablespoonsagavenectar

Usethesameprocedureasforalmondmilk,butmaketherooibosteafirstandletitcool.

Goodforbreakfast,forsmoothies,orjustasarefreshingdrinkonitsown.

Alsotrywithgreentea,greenstrawberrytea,oryourownfavoritetea.

StrawberryMilk

¾cup(2dls)nuts

2½–3½cups(6–8dls)water

4–5tablespoonsagavenectar

1handfulfreshstrawberries,destemmed½teaspoonvanilla

Mixalltheingredientsinablender.Addfrozenstrawberriesonahotsummerdayorleavethedrink

intherefrigeratorforanhourtochillbeforeserving.

SesameorSunflowerMilk

¾cup(2dls)sesameseedsorsunflowerseeds1¾–2½cups(4–6dls)water

1tablespoonagavenectar

Salt(optional)

Rinsetheseedsandblendalltheingredientstogetherinablender.

Alsogoodforuseinmoresavoryrecipessincebothoftheseseedshaveastrongerandnot-so-sweet

taste.

RiceMilk

2cups(5dls)water

2–3tablespoonsricebranpowder1teaspoonagavenectar

½teaspoonvanilla

1pinchofsalt

Mixalltheingredientsinablenderandyougetricemilk!

SaucesandDressings

SunflowerandBeetrootSauce

¾cup(2dls)sunflowerseeds,soakedovernight1beetroot

2teaspoonsagavenectar

1teaspoonlemonjuice

½teaspoonmincedginger

1clovegarlic,minced

Saltandpepper

Water

Grindtheseedsinaminigrinder.Peelanddicethebeetroot.Mixalltheingredientsinablenderuntil

youhavealovelycoloredcreamysauce.

PadThaiSauce

¾cup(1½dls)cashewbutter

½cup(1dl)water

1tablespoonagavenectar

2tablespoonslimejuice

1tablespoonBraggLiquidAminos,NamaShoyu,orsoysauce1tablespoonmincedginger1

tablespoonmincedgarlicChilipeppertotaste

Saltandpepper

Mixalltheingredientsinablender.Addmorewaterifnecessary.

Super“Fish”Sauce

3–4tablespoonsseaweed

½cup(1dl)water

2tablespoonsdulseflakes1date,pitted

1teaspoonBraggLiquidAminos,NamaShoyu,orsoysauce¼teaspoonapplecidervinegar

Soaktheseaweeduntilit’ssoftandblendwiththerestoftheingredientsinablender.

AsianSweetChiliSauce

½cup(1dl)agavenectar

1–2tablespoonsapplecidervinegar1chilipepper

½–¾inch(1–2cm)ginger,minced

Stir theagavenectarandapplecidervinegartogether.Finelychopthechilipepperandcombine it

andthemincedgingerwiththeagaveandvinegarmix.Stiralittleandletitstandforafewhoursto

getthebestbenefitfromthegingerandchilipepper.

BéchamelSauce

½cup(100g)cashews

¾cup(2dls)avocadooil

½cup(1dl)water

Saltandpepper

1teaspoongratednutmeg

Mixcashewsandoilwithahandblender.Addsalt,pepper,andgratednutmegtotaste.Addwaterif

necessary.

BasicTomatoSauce

4tomatoes

6sun-driedtomatoes

½redonion,chopped

3tablespoonsoliveoil

2clovesmincedgarlic

2dates

1teaspoonapplecidervinegarRosemary

Basil

Thyme

Saltandpepper

Soakthesun-driedtomatoesfirstifnecessary.

Cutthetomatoesintoquarters.Removeseedsandthewettomatomeat.Addallotheringredientsto

therestofthetomatoesandblend.

Addherbs,salt,andpeppertotaste.

Dressings

FormanyyearsIdidnotusedressings,butthatwasbeforeIlearnedhowtomake my own. Even though I often eat salad without dressing, I havediscovered that dressings are a goodway of getting one’s necessary dailyamountofoil.

Iprefersimpledressingsandloveexperimenting.

Youcaneasilymakea largeamountofdressingandkeepit intherefrigeratorforacoupleofdays,

dependingontheingredients.

Therearemanywaysofmixingadressing.Youcanshakeit,whiskit,stirwithafork,oruseahand

blenderorcountertopblender.Sometimesallyouneedtodoistossthedressingingredientsinwith

thesalad.

MyFavoriteDressingwithHoneyandDijonMustard

½cup(1dl)oliveoil

1tablespoonrawhoney

1teaspoonDijonmustard

¼cup(⅓dl)cidervinegar1pinchofsalt

Stirorwhisktheingredients.Addmorehoneyifyouwantittobesweeter.

FennelandOrangeDressing

Juiceof2oranges

½fennelbulb

Blendtheorangejuiceandfenneltogetherinablender.Adressingwithoutoil!

EasySourDressing

½cup(1dl)oliveoil

¼–½cup(½–1dl)applecidervinegarSaltandpeppertotaste

Whiskor shake the ingredientsuntil theoil andvinegarhasmixed toa smoothdressing.Youcan

controlthesournesswiththeamountofvinegaryouuse.

Applecidervinegar is fantastic forsoftening food. Ithelpsyourstomachaciddo its jobsoyoucan

drawmaximumnourishmentfromyourfood.

ScallionDressing

2scallions,chopped

¾cup(2dls)oliveoil

⅓cup(¾dl)applecidervinegar¼cup(½dl)agavenectar

Saltandpepper

Blendallingredientsandaddsaltandpeppertotaste.

GarlicDressing

½cup(1dl)oliveoil

1–2clovesgarlic

1tablespoonchoppedchivesorparsley1tablespoonlemonjuice

1tablespoontahini

Freshlygroundsaltandpepper

Stir,whisk,orblendallingredients.Ifyouuseablender,youdonothavetochopthegarlic.

Ifyoudon’tliketahini,youcanusesesameoilinsteadtoachievesomethingofthesameflavor.

GingerandSoyDressing

⅓cup(¾dl)sesameoil

¼cup(½dl)lemonjuice

3tablespoonsagavenectar2tablespoonsmincedginger1tablespoonBraggLiquidAminos,Nama

Shoyu,orsoysauce

Blend,shake,orwhiskalltheingredientstogether.

HorseradishCream

¾cup(200g)cashews

¾cup(2dls)water

2tablespoonsoliveoil

2tablespoonsagavenectar2–4tablespoons(30–50g)gratedhorseradish1tablespoonmincedonion

Saltandpepper

Blendalltheingredientstogetherinablenderandaddsalt,pepper,andmorehorseradishtotaste.

Youcanaddmorewateroroiltomakethemostwonderfulhorseradishdressing.

HerbalDressing

½cup(1dl)oliveoil

1handfulfreshherbs(Imostlyuseparsleyorbasil)

ThisistheeasiestdressingIknowof.Justmixtheingredientsinthesalad.

StrawberryVinaigrette

½cup(1dl)oliveoil

¼cup(½dl)applecidervinegar¼cup(½dl)water

3–4freshstrawberries,destemmed1teaspoonrawhoney

Blendalltheingredientsinablenderandaddsaltandpeppertotaste.

Tryexperimentingwithotherberries.

LightSummerDressing

1cucumber,chopped

1handfuldill

½handfulmintleaves

1tablespoonlemonjuiceorlimejuiceCoarseHimalayansalt

Freshlygroundpepper

Cumin(optional)

Setasideafewmintleavesandsomedillforgarnish.Mixalltheotheringredientsinablenderand

addsaltandpeppertotaste.

HowtoRollYourSushiRolls

Spreadcauliflowermixontopofanorisheet,leavingaboutaninch(2–3cm)atoneend.

Formalineofredcabbagepâtéonthecauliflower,towardsthefrontedgeofthenorisheet.

Addthepeapâtéontopoftheredcabbagepâté.

Putcashewbutteronthecarrotsticksandplacethemontopinarow.

Startrollingfromtheendcontainingthefilling.

Carefullyrollusingabambooroller.

Stopwhenyougettothefreeend.Spreadalittlewaterontheseaweedendandrolltheend.

Useaverysharpknifetocarefullycuttherollintosushipieces.

HowtoDiceanAvocado

Howtocutanavocadowithoutgettingmessy:Cuttheavocadoinhalf.

Removethepit.

Cutinstripslengthwiseandthencutintheoppositedirectiontodice.

Removetheavocadomasswithaspoon.

It’sthateasy!

TheRawFoodTest

Ifyoustillbelievethatheatedandprocessedfooddoesn’thaveadamagingeffectonyourbody,trythistest:

■Eatstrictlyrawfoodforacoupleofweeks.■Gobacktoeatingyournormalheatedandprocessedfood.■Howdoyoufeel?

It’snotpleasant!Believeme,I’vetrieditseveraltimes.WhenIfirststartedeatingraw,Iimmersedmyself100percent.Foracoupleofweeks,Ionlyaterawfood.Then,formysteriousreasons,Iwentbacktomyoldwayofliving.Itdidnotmakemefeelgood!AndIwasforcedtostartalloveragainwithrawfoodbecausemyenergywasgone,anditfeltasifthenormalfoodwaspracticallysuckingallthevitalityandjoyoutofme.

Ibelievedthatmybodywastellingmewhatitneeded,andIwasn’tinterestedinfightingagainstinnerconflictsandmyowncravings.Butwhydidmybodytellmethatitwantednachos,cakes,andwhitebread?SlowlyIrealizedthatmaybeitwasn’tmybodybutmybrainandoldpatternsthathankeredforthe“old”food,eventhoughitdefinitelydidn’tbenefitmyqualityoflifeorphysicalability.

NowthatIhaveturned100percenttorawfoodagainandmybodyhashadthechancetodetoxifyandfinditsbalance,Icantrustandrecognizemybody’ssignals.Andbelieveme,it’snotwhitesugar,burgers,ordinarychocolate,orheated,processedfoodthatmybodycravesanymore.

Itisfreshfruits,vegetables,nuts,andthelike.Ihaveneverfeltbetter,andfoodhasnevertastedsowonderful.Butdon’ttakemywordforit—trythislittletestonyourown.

Thanks!

Thankstoeveryonewhohasinspiredus,helpedus,andsupportedusinthisproject.AndthankstomywonderfulandbelovedgirlfriendNajaandtoVibeke’swonderfulboys,EmilioandOliver.

Index

A

acrylamidecontentofheatedfoodsallergies,andorganicallygrownfoodsAlmondMilkanimalproteinandhealthanimalwelfare,AppleCake,EasyApricotJamArugulaSaladwithPearsAsianSweetChiliSauceAsparagus,FreshAsparagusSoupathletesandrawfood,1.1,1.2avocado,howtodice

B

BakedBeansinTomatoSauce,FakeBananaandCashewsinCinnamonBananaSplitBasicInstinctBasicTomatoSauceBéchamelSauceBeetrootinHorseradishCreamBeetrootSoupBerryCoulisbiodiversity

Bisque,LightandFluffyPepperblenderdrinks.SeesmoothierecipesBlueberry-StrawberryShake,YummyBlueberryTartBluePassionbodytemperatureandrawfoodBoldSaladofFennel,RedGrapefruit,andAvocadoBrazier,Brendanbreakfastrecipes

CabbageSlawwithCacaoDeliciousBuckwheatPorridgeFakeBakedBeansinTomatoSauceFruitPlateFruitSaladLook-alikeScrambledEggswithBaconMorningSaladMuesliRawYogurtYummyOatPorridge

breastcancerBroccoliandKaleonaBedofRedCabbageBroccoliSoupBvitamins

C

CabbageCrunch,RedCabbageCurrySaladCabbageSlawCabbageSlawwithCacaocacao

CabbageSlawwithCacaovs.carob,Seealsochocolate

cakesandsnacksBananaandCashewsinCinnamonBlueberryTart

CarrotCake,8.1CoconutPuffsConfectionaryRollsEasyAppleCakeLemonPieMarzipanQuetzalcoatlChocolateRaspberryTartwithNutCrustSinfulChocolatePieStrawberryPie

Campbell,ColinT.cancerandrawfoodscarobCarrotCakeCarrotSoupCashewNutMilkCashew-StracciatellaIceCreamCauliflowerPlate,MiddleEasterncelebrityadvocatesofrawfoodCelerySoup,Fantasticchemicalfertilizers,1.1,1.2ChiliSauce,AsianSweetChiliSinCarnechocolate

ChocolateMintShakeChocolateMilkChocolateMousseChocolateSauceQuetzalcoatlChocolateSinfulChocolatePieStrawberriesDippedinChocolateSeealsocacao

chromiumcontentoffoodsCinnamonorVanillaSmoothieCoconutCreamCoconutPuffsConfectionaryRolls

cookedfoodvs.rawfood,1.1,1.2,1.3CornChowderCornontheCob,RawMarinatedCousens,Gabriel,1.1,1.2CreamCheese,DillCreamCheese,Sun-driedTomatoCrust,NutCucumberSoup,Simple

D

DateSyrupdehydrationDeliciousBuckwheatPorridgeDeliciousMango-RaspberryCocktaildessertrecipes

BananaandCashewsinCinnamonBananaSplitBlueberryTartCarrotCakeCashew-StracciatellaIceCreamChocolateMousseCoconutPuffsConfectionaryRollsDeliciousMango-RaspberryCocktailEasyAppleCakeKiwiSorbetLemonPieMarzipanMazarinCakePineappleCarpacciowithBerryCoulisQuetzalcoatlChocolateRaspberry-OrangeSoupRaspberryTartwithNutCrustSinfulChocolatePieStrawberriesDippedinChocolateStrawberryIceCream,7.1

StrawberryPieSuperSimpleVanillaIceCreamSeealsosaucesandcreams,dessert

digestiveleukocytosisDillCreamCheesedipsandpâtés

DillCreamCheeseEasyGuacamoleEasyHummusMadewithSunflowerSeedsHummusJerusalemArtichokePuréeLook-alikeSalmonPâtéMayonnaiseOliveTapenadePaprikaDipPeaPâtéPestoRawTahiniRedCabbageCrunchSourCreamandOnionDipSun-driedTomatoCreamCheeseSun-driedTomatoPestoSunflowerPâtéToo-Easy-to-Be-RealCashewButterTzatzikiSeealsosaucesandcreams

diseases,lifestyledressings

EasySourDressingFennelandOrangeDressingGarlicDressingGingerandSoyDressingHerbalDressingHorseradishCreamLightSummerDressingMyFavoriteDressingwithHoneyandDijonMustardScallionDressing

StrawberryVinaigrettedrinkingwaterquality

E

EasyAppleCakeEasyChocolateShakeEasyGuacamoleEasyHummusMadewithSunflowerSeedsEasySourDressingEasyTomatoSoupEggSaladLook-alikeelectricalusageenjoymentoffoodenvironmentalresponsibilityenzymes

effectsofheatingonimportanceof,1.1,1.2andweightloss

ETUcontentofheatedfoods

F

FakeBakedBeansinTomatoSauceFantasticCelerySoupfarming,organicvs.conventionalfataccumulationFennelandOrangeDressingfertilizers,chemicalfishingindustry“Fish”Sauce,SuperfluidintakefoodsafetyFreshAsparagusFruitPlate,1.1FruitSalad

G

GarlicDressingGazpachoGingerandSoyDressingGreekSaladwithTzatzikigreenhouseeffectGuacamole,Easy

H

heatingfood,thedangersofHeavenlyVanillaCreamHerbalDressingHippocrateshistoryofrawfoodsmovementHorsD’oeuvres,StuffedTomatoHorseradishCream,3.1,11.1HummusHummusMadewithSunflowerSeeds,Easyhunger,world

I

icecreamandsorbetsBananaSplitCashew-StracciatellaIceCreamKiwiSorbetStrawberryIceCreamSuperSimpleVanillaIceCream

immunesystem,rawfoodsand

J

Jam,ApricotJerusalemArtichokePurée

K

KiwiSorbet

L

LasagnaLemonPieLentilsonRomaineLettucelifestylediseasesLightandFluffyPepperBisqueLightSummerDressinglipaseenzymeslivingfood,rawfoodasLook-alikeMashedPotatoesLook-alikeSalmonPâtéLook-alikeScrambledEggswithBacon

M

maindishesCabbageSlawChiliSinCarneLasagnaLentilsonRomaineLettuceLook-alikeMashedPotatoesMiddleEasternCauliflowerPlateNotStir-friedPadThaiPastaPestoPastawithBéchamelSaucePastawithTomatoSauceRawMarinatedCorncobsSpanishRiceSushiSushiwith“Salmon”Stuffing

ThaiVegetablesWalnutMeatloafWannabeRefriedBeans

malnourishmentMango-RaspberryCocktail,DeliciousMarinatedCornontheCob,RawMarzipanMashedPotatoes,Look-alikeMayonnaiseMazarinCakemeatindustryMeatloaf,WalnutMiddleEasternCauliflowerPlateminerals,essentialMionke,BobMorningSaladMueslimusclepowerMushroomCreamMyFavoriteDressingwithHoneyandDijonMustard

N

NotStir-friednutallergiesnutandSeedbutters

RawTahiniSunflowerPâtéToo-Easy-to-Be-RealCashewButter

nutandSeedmilksAlmondMilkCashewNutMilkChocolateMilkRiceMilkRooibosNutMilkSesameorSunflowerMilkStrawberryMilk

NutCrust

O

OatPorridge,Yummyobesityoceans,protectionofOliveTapenadeOrangeandBlack-currantShakeOrangeandRedCabbageSaladOrange-RaspberryShakeorganicallygrownfoods,1.1organicfarmingvs.pesticidepollutionovereating

P

PadThaiPadThaiSaucePapayaSaladPaprikaDipPastaPestoPastawithBéchamelSaucePastawithTomatoSaucepâtés.SeedipsandpâtésPeaPâtéPeaSouppesticides,1.1,1.2Pestopiesandtarts

BlueberryTartLemonPieRaspberryTartwithNutCrustSinfulChocolatePieStrawberryPie

PineappleandCucumberSoup

PineappleCarpacciowithBerryCoulisprocessedfoodsproteaseenzymesprotein,animalvs.plant-based,1.1Pythagoras

Q

QuetzalcoatlChocolate

R

Ragnar,PeterRaspberry-OrangeSoupRaspberry-OrangeShakeRaspberryTartwithNutCrustrawfooddiet

athletesand,1.1,1.2benefitsofcelebritiesanddefinitionfluidsandhistoryofandorganicfoodsqualityfoodproductstherawfoodtestwhatitisnot

rawfoodmovementRawMarinatedCornontheCobRawTahiniRawYogurtRedCabbageCrunchRefriedBeans,WannabeRice,SpanishRiceMilkRooibosNutMilk

RootVegetableSalad

S

saladdressings.Seedressingssaladrecipes

ArugulaSaladwithPearsBasicInstinctBeetrootinHorseradishCreamBoldSaladofFennel,RedGrapefruit,andAvocadoBroccoliandKaleonaBedofRedCabbageCabbageCurrySaladEggSaladLook-alikeFreshAsparagusGreekSaladwithTzatzikiOrangeandRedCabbageSaladPapayaSaladRootVegetableSalad

SaladwithWalnutsandFennelSeaweedSaladStuffedTomatoHorsD’oeuvres

TomatoandAvocadoSaladWaldorfSaladSaladwithWalnutsandFennelSalmonPâté,Look-alikesaucesandcreamsAsianSweetChiliSauceBasicTomatoSauceBéchamelSauceMushroomCreamPadThaiSauceSunflowerandBeetrootSauceSuper“Fish”SauceSeealsodipsandpâtés

saucesandcreams,dessertApricotJamBerryCoulis

ChocolateSauceCoconutCreamDateSyrupHeavenlyVanillaCream“YouJustMightThinkIt’sCrèmeFraîche,”

ScallionDressingScrambledEggswithBacon,Look-alikeSeaweedSaladSeedbutters.SeenutandSeedbuttersSesameorSunflowerMilkshakes.SeesmoothierecipesShiitakeandSeaweedSoupSimpleCucumberSoupSinfulChocolatePiesmoothierecipes

BluePassionChocolateMintShakeEasyChocolateShakeOrangeandBlack-currantShakeOrange-RaspberryShakeStrawberry-BananaSmoothieVanillaorCinnamonSmoothiesYummyBlueberry-StrawberryShake

snacks.Seecakesandsnackssorbetrecipes.Seeicecreamandsorbetssoups

AsparagusSoupBeetrootSoupBroccoliSoupCarrotSoupCornChowderEasyTomatoSoupFantasticCelerySoupGazpachoLightandFluffyPepperBisquePeaSoupPineappleandCucumberSoup

Raspberry-OrangeSoupShiitakeandSeaweedSoupSimpleCucumberSoup

SourCreamandOnionDipSourDressing,EasySouthwood,JamesSpanishRiceStrawberriesDippedinChocolateStrawberry-BananaSmoothieStrawberryIceCreamStrawberryMilkStrawberryPieStrawberryVinaigretteStuffedTomatoHorsD’oeuvressugarSun-driedTomatoCreamCheeseSun-driedTomatoPestoSunflowerandBeetrootSauceSunflowerPâtéSuper“Fish”SauceSuperSimpleVanillaIceCreamSushiSushi,howtorollSushiwith“Salmon”StuffingSweetChiliSauce,Asiansweeteners,1.1,9.1

T

Tahini,Rawtarts.SeepiesandtartsThaiVegetablesTomatoandAvocadoSaladTomatoSoup,EasyToo-Easy-to-Be-RealCashewButtertoxifyingeffectsofcookedfoodTzatziki

V

VanillaCream,HeavenlyVanillaorCinnamonSmoothiesVanOrden,TimVegandiet,B-12andVinaigrette,StrawberryVitaminB-12

W

WaldorfSaladWalnutMeatloafWannabeRefriedBeanswater,drinkingsufficientwaterqualityweightloss

Y

Yogurt,Raw“YouJustMightThinkIt’sCrèmeFraîche,”YummyBlueberry-StrawberryShakeYummyOatPorridge

JensCasupeihelpspeopleallovertheworldtobehappyandlivethelifeoftheirdreams.He

ensurestheyachievesuccessinlifebyworkingwiththemphysically,mentally,emotionally,

andspiritually.Heworkswith largeandsmallgroupsaswellaswith individuals.Casupei

designsandleadsseminarsonhumandevelopmentattheorganizationandmanagement

levelforbusinesses.Hehasrunmanagementcoursesforsomeofthelargestcompaniesin

Denmark.www.casupei.com

Vibeke Kaupert is a graphic designer from Denmark’s Designschool, Institute of Visual

Communication.“I’mcrazyaboutrawfood.Theincreasedawareness,intuition,joy,health,

andvitality that raw foodhasgivenmewas something Iwanted to sharewith thewhole

world.”www.kaupert.dkandwww.vibekekaupert.com