The Raw 50: 10 Amazing Breakfasts, Lunches, Dinners, Snacks, and Drinks for Your Raw Food Lifestyle

50

CAROL ALT with David Roth

BREAKFASTS, LUNCHES, DINNERS, SNACKS, DRINKS

RAW FOOD

SOUTKE~N OAKS

I CLARKSON POTTER/PUBUSHERS

METROPOLITAN UBRARY SYSTEM “SERVING OKLAHOMA COUNTY”

NEW YORK

c Copyright Foreword All

© 2007 by Carol Alt copyright (02007 by

Nicholas .1. Gonzalez, M.D.

reserved.

rights

Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House~ Inc., New York.

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Data

Alt, Carol, raw 50: 10 amazIng breakfasts, lunches, dinners~ snacks, and drinks for your raw food lifestyle / Carol Alt

The

with David Roth.—lst ed. Includes index. 1. Raw food HI. Title:

diet—Recipes. Rawflfty.

I.

Roth, David.

RM237.5.A467 2007 641 .563—dc22

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ISBN 978-0-307.35174-6

Printed in the United States of America

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10987654321 First Edition

II. Title.

ONTENTS FOREWORD BY NICHOLAS J. GONZALEZ, M.D.

6

INTRODUCTION

15

THE RAW 50 STAPLES

22

Outfitting

the Raw Kitchen

Your Raw

Staples Shopping

24 List

Vegan or Not? Sprouting and Germinating

40 41 44

10 RAW BREAKFASTS TESTIMONIAL: Christine Alt

10 RAW LUNCHES

56 60

TESTIMONIAL: Penni Shelton 10 RAW DINNERS TESTIMONIAL:

26

106

108

Ginger

Tansen

IORAWDRINKS

150 152

TESTIMONIAL: Donald Good

164 168

IORAWSNACKS TESTIMONIAL: Glen Moses

182

TESTIMONIAL: Amanda

183

Sager

RECIPE CREDITS

185

ACKNOWLEDGMENTS

186

INDEX

188

FOREWORD

BY NICHOLAS J. GONZALES, M.D.

proved to be so well received, I couldn’t have been more pleased. I’ve been acquainted with Carol now for many years, and know how important it is to her to spread the word about good nutrition in general, and raw food in particular. Eating in the Raw did change lives, sometimes in very small ways, sometimes more profoundly. Since the book first came out, Carol has heard from many readers who reported that their health had been changed for the better by following some of the simple rules she outlined. Many wrote with gratitude that their energy had improved, their headaches had disappeared, the pounds had fallen away, the aches and pains had lessened, just by giving up the junk—the white flour, white bread, white sugar, the chemicals and the synthetics passed off as food— and instead turning to whole foods, clean foods, organic foods, and largely raw foods, When Carol Alt’s first book,

Eating

in the Raw,

with all the vital vitamins, minerals, and enzymes intact and untouched. As she did with

foreword

to

this

in the Raw, Carol asked

Eating

new

book. I

address the question we’re “Must I become no; an

while

some

a

who go

raw

some

am

also asked

length

why

honored

commonly

vegetarian

individual choice based I

was

to

do

on

raw

to

asked

do

by

me

so.

if I would be

willing

She and I continue

those

new to

the

raw

to

animal

food is beneficial to

about enzymes, those intricate

our

lifestyle:

answer

products, including dairy,

what combination of foods makes

one

is

it is

feel best.

health. The first time I talked

protein catalysts

the

be eager to

food

reap the benefits of this diet?” The short

ultimately forgo

to write

that allow the

at

compli

cated reactions of life

and

rapidly. I also pointed out that food not only provides proteins, fats, carbs, along with the health-promoting vitamins, miner als, and trace elements, but actually represents an excellent, though usually unappre ciated, source of enzymes. In general, we don’t think of food as a source of enzymes, though in fact, all food—whether animal or plant in origin—can provide large quanti ties of these life-supporting proteins. We can absorb these food enzymes for use as replacements for our own damaged and aging cellular catalysts. But here’s the catch: Food can provide these beneficial enzymes only if it’s raw. In our office, my colleague Dr. Linda lsaacs and I don’t recommend a single per fect diet that works for all. On the contrary, we prescribe a variety of diets for our pa tients, depending on individual metab~olic needs. These can range from near vegetarian to largely red meat, with all variations in between. Such an approach, we realize, might be considered unusual, since in the nutritional world today, whether al ternative or~ more conventional, dietary experts usually proclaim the value of one ideal diet. Too often, though, the perfect diet of one expert differs considerably from the perfect diet extolled by another, and the wars between the camps can become quite

occur

close

nutritional researchers maintain that all humans should eat

to

vegetarian

as

the nuts-and-bolts

imal the

products more

an

specifics,

subscribe to the belief that the less fat and the fewer

the better. For these thinkers and scientists, carbs

the better, and animal fat and

most Western nations. Raw

years

Such

as

“obvious root cause” of the

to

ran a raw

these folks,

foods proponents such

foods clinic in Boston,

raw means raw

are our

as

and heart disease

the late Ann

tend toward the

invariably vegetarian, period.

conventional researchers such

as

an

friend,

Dr. Gerald Reaven from

afflicting

Wigmore, who for

purely vegetarian: as

well

as

Stanford, who take

have warned and continue to

warn that physicians complete opposite a high-carbohydrate, plant-based diet, particularly one heavy on refined sugar, re fined white flour grains, synthetic trans-fats, and synthetic chemicals, is the true cul prit behind obesity, diabetes, and heart disease—the very same problems the

the

tack. These

true

the most insidious enemies, the

protein epidemic obesity, diabetes, are

On the other hand, there have been those, like the late Bob Atkins, more

or

the late Nathan Pritikin, Dr. Dean Ornish, and those that pro the macrobiotic school of thought. All of these movements, though differing in such

evangelists

mote

vegetarian,

approach reached full flower during the widely publicized dictates and popular books of vegetar

possible.

1 980s and 1 990s, with the

ian

efficiently

intense.

Many as

to

FOREWORD

7

vegetarians blame better health

fat. Small wonder the

consumer

for

looking

simple guides

for

but confusion.

experience nothing long thought that much of the

I have

only

on

can

angry

nutritional researchers would consider for

dietary discourse might a

moment

where

our

be resolved if

various

ances

from, and the type of food they would have eaten. Historically, our an occupied a variety of ecological niches, each providing a different type of

tors came

tecedents

food, from the

Arctic Circle to the

available in each of these these locales,

places

Equatorial jungles of South

vary

considerably,

America. The foods

and for humans to have existed in

they would of necessity have had to survive on very disparate diets. regions of Canada, Alaska, Siberia, and Greenland, winter lasts much

In the Arctic

of the year. Such not

a

clime allows for

no

real

summer

of any consequence, and

the

most

than

significant growing season needed to nurture and harvest the plant familiar to us: fruits, vegetables, nuts, seeds, and grains. In the Arctic,

a

few varieties of berries,

not exist. The Arctic

caribou and bear,

plant

other

foods suitable for human

does, however, provide and for those

fatty fish,

certainly

foods

an

near

abundant

the

consumption simply do supply of fatty animals, like

sea, ocean

animals such

as

seal

and whale. At the turn of the last century, the

explorer and anthropologist Vilhjalmur Ste fansson spent ten years studying the Inuit (previously known as Eskimos), living among them as one of the community, at a time in history when these famed hunters still lived their traditional and very isolated life. He summed up his observations and expe riences in a series of very popular books published during the first half of the 1 900s.

During lived

perts

on an

even

his stay in the Arctic, he all-meat diet

was

astonished

consisting of about

in Stefansson’s

day

80

to

find that the Inuit he observed

percent fat—a way of eating that

ex

claimed could not support human life. But eat meat

the Inuit did, to their apparent great benefit. As Stefansson

reported in his book Not by Bread Alone published in 1946, the Inuit he studied enjoyed extraordinary health, with apparent immunity to the diseases of civilization such as obesity, diabetes, heart disease, even arthritis and cancer. So impressed was Stefansson by the absence of cancer even among the most elderly Inuit that he wrote a book, first published in 1960, entitled Cancer—Disease of Civilization. Stefansson also noted that though the Inuit did cook

some

food,

which Stefansson himself

weeks, let

cessing,

8

THE RAW 50

as

it

sit, then

strange

most came

come

as

of it to

was

enjoy,

eaten raw or

his Inuit friends would

back and feast

it may

seem

to us

fermented. As

the

festering today, actually serves on

a

favorite treat,

bury fish

or meat

for

goo. Such natural pro to

improve

a

food’s

nutritional—and enzyme—content. In this way, the Inuit created their

own

unique

superfood. pioneering researcher still underappreciated outside a dentist by training who spent seven years of his life

Dr. Weston Price, another

of the alternative world,

during

the 1 930s

was

traveling

to remote

Dr. Price studied diets of

journey.

way of life and still

eating

a

indigenous

outer

isolated

peoples

still

extensive

living

a

traditional

nonindustrialized diet. Over the years, he roamed from

the Arctic home of the Inuit visited

Africa, from the

regions of the world. During his

by

Stefansson decades earlier to the

islands of Scotland

to

the

high

Peruvian Andes. In

diet, but also the

the

only indigenous general health of the people, both those still following traditional nutritional practices, as well as those of the same background who had already begun to adopt the foods of “advanced” he

observed not

depths of each place,

carefully

Western civilization.

put his findings together

Dr. Price

cal

Degeneration, first published

in

in 1946

comprehensive book, Nutrition and Physi and still available today. His findings sug

a

that humans in traditional settings eating traditional foods thrived

gested

dictated

ranged

by the available food,

and not

from the all-meat Inuit diet

by

nuts,

diets

inviolate nutritional law. These diets

one

at one extreme to

those of

milder climes that consisted of considerable amounts of

vegetables,

on

peoples living

plant foods,

such

as

in

fruits,

seeds, and grains.

Furthermore, the people he observed used in the

at

least

some

form of animal food, be

of the Masai, who drank up to

a gallon of case dairy—as milk a day, or the high-mountain Swiss, who relied on cheese. That finding alone should long ago have put the “vegetarian is always best” argument to rest. Price noted that the groups following their time-honored diets relied on food in its most natural form possible, processed minimally if at all. All of the food was grown locally, or in the case of animal products, obtained locally. This isn’t an incon sequential observation: the storage and shipping of food invariably leads to loss of at

it meat,

least

fish, eggs,

some

or

nutritional value

as

well

as

flavor.

each of the groups Price studied had folk wisdom

Interestingly, gleaned from their experience about the value of uncooked food, that raw foods provided nourish ment more profoundly life sustaining than cooked versions of the same food. In his travels, Price, a meticulous observer and a very sophisticated scientist, carefully documented the health histories of literally thousands of people and inter viewed any Western physicians who might be living amongst these traditional

FOREWORD

9

peoples the

he studied. What he found, after years of hard labor, should have

course

of modern dietetics and modern medicine. The

of civilization” that

changed

and chronic “dis

common

already reaching epidemic proportions in Price’s day—diabetes, heart disease, cancer, tuberculosis (at that time a deadly and common disease in the industrialized countries), and arthritis—seemed largely if not entirely absent among the populations he visited. Even those groups with what we might consider extreme eating practices (such as the Inuit, living on nothing but meat and mostly fat, or the Masai, surviving on raw milk and cattle blood) seemed to be in ex eases

were

traordinary physical shape. As the years have passed, such studies have become nearly impossible to pursue, and Price’s odyssey would not be feasible today. Even in the high Andes, Western foods have made insidious inroads, and few people anywhere follow what Price would have considered a “traditional” way of living and eating. But the points are valid, nonetheless: • Humans have survived and thrived

by

locale and the available food

• No human group has lived

• Whole

usually

Good nutrition health free

us

can

very different

traditionally

be

our

shipped

diets, determined

source.

vegetarian diet.

on a

foods, whatever the specific diet,

• Local is better than that • Raw is

on

always

are

from distant

best.

places.

better than cooked.

can

make

birthright

a

difference for everyone, in all of

and

a

way of life;

from many if not most of the diseases

good, optimal we

most

our

lives. Good

nutrition

can

potentially

fear.

Hopefully, my foray into dietary history also reinforces the philosophy I advocate practice, that each of us may require a diet, depending on our genetic, nutri tional, and cultural ancestry, that differs in important ways from that required by our neighbor, our doctor, or even our spouse. In terms of food, one size does not fit all. in

our

But all of sist

on

all

our

raw

eating and in certain

food. First of all, eases,

and for

10 THE RAW 50

many diets do include

we

some

raw

foods,

to

varying degrees.

We

rarely

specific cases, we many patients with serious, often life-threatening dis of these people, at least initially, we may recommend a fair do

see

in

do allow considerable cooked

amount

of cooked food.

Though heating destroys

erals like calcium less available, and

destroys

down cell walls in food, both

some

vitamins, makes certain min

all enzymes, it does have the effect of

and animal—in

predigesting the food. Some of our most debilitated patients tolerate cooked food more easily and make up for the nutrient and enzyme losses with additional supplements. Even in these cases, as the patient improves and as digestion normalizes, we gradually in breaking

crease

the percentage of

In every case,

plant

raw.

though,

we

always

insist the

One easy, convenient, and very effective way

which

virtually

any

a sense

patient

can

tolerate. A

patients

to

juicer

include

consume some raw raw

will extract

food is

a

through juicing, plant’s—be it fruit or

and its various nutrients, which then separate

vegetable—water gestible fiber. In the

nutrients and enzymes in

fiber gone, the

purest

sense

a

or

energy

of the word,

liquid. Freshly made juice provides

raw

is

on our a

easily

completely raw form—and with the digestive tract, requiring though technically juice is not, in the

assimilated in the

part. And

“whole food,” since much if

we

often

re

to provides a unique benefit, though whose diets already provide large amounts of fiber, vegetarian patients, recommend four to six 8-ounce glasses a day, largely carrot-based. These to

thrive

on

juice, often reporting

drink it. On the other hand, we

of the fiber is

be individual

our

patients tend folk

not most

the amounts need

moved, it still ized. For

from the indi

very dense, pure, and

remaining juice

very little effort

out

process, the vitamins, minerals, trace elements—and the vital liv

enzymes—are concentrated in the

ing

foods.

usually

still advise

a

In addition to the diets

our

a

great boost in energy when they

carnivores do less well with

glass

or

two a

juice, though for these

only from root vegetables. recommend a large number of supple

day,

but made

prescribe, we ments for our patients as part of our therapy. And all our patients, whatever their un derlying problem, take an enzyme supplement specifically designed to replace those normally found in raw food. Though our supplement programs are largely enzyme based, in our protocols we prescribe for each patient specific combinations of vita mins, minerals, and trace elements, which, along with the enzymes, help regulate the thousands of reactions each of these nutrient

we

occurring

in all

cells, tissues, and organs. We individualize do the diets, to address each patient’s specific

our

protocols as we needs and health problems. While prescribing a regimen of whole, mostly raw foods is just part of the overall treatment plan we prescribe our patients, we consider it a vital one, one without which the complementary supplements and diet modifications would fail to achieve

FOREWORD 11

food

plans does take some adjustment for many of our patients, as it represents a significant change from the processed food, additive, refined sugar, and flour-based diets they are accustomed to. But the evi dence in support of eating raw, whole, local, and unprocessed, some of which I’ve cited above, is persuasive. Most of our patients are very unusual people. Though more orthodox researchers and physicians tend to view those who seek out “alternative” therapies and practi tioners as rather dim-witted souls, easily manipulated by conniving, money-hungry

their greatest benefit.

Adhering

to such

victimizers, in fact, when scientists (such

as

Dr.

Eisenberg from Harvard) have actually more educated and intelligent than the

people, they turn out to be far average population of patients. We certainly find this to be the case in our own prac tice. Our patients overall think independently, look outside the box, and are often will ing to take charge of their lives and their situation and make significant changes in order to improve their health. Though of course we are not always successful—no one could be, particularly with the population of patients who seek us out—we frequently do succeed, patients frequently get well and go on to enjoy productive, happy lives. Our successes give us the energy to keep going. The following case study illustrates quite compellingly the impact of an enzymebased diet on a patient suffering from metastatic breast cancer. She had been in good health when a biopsy of a lesion in the left breast found on routine mammography confirmed cancer. Although her surgeon suggested a modi fied radical mastectomy, she insisted on a lumpectomy; the pathology report con firmed carcinoma. Radiographic studies showed no evidence of metastatic disease and consequently, since the disease seemed localized, her doctors suggested no fur looked at such

ther treatment. She did well until her years to

be

physician detected a mass in the opposite breast three later. She underwent a lumpectomy shortly thereafter, and the tumor proved again cancerous, but this time more aggressive, having invaded the lymph

nodes. Her doctors ordered

right

an

lobe of the liver. A needle

abdominal ultrasound, which revealed

biopsy

confirmed the carcinoma had

a mass

spread

in the

from

the breast.

particularly when it has invaded a major organ like the Chemotherapy and hormonal blockade can help some invariably, even when the patient responds to treatment, the

Metastatic breast cancer,

liver,

is considered incurable.

for

patients disease

a

time, but

ultimately

12 THE RAW 50

proves fatal.

patient did agree to an aggressive multi-drug chemotherapy regimen, which she tolerated poorly. After completing three cycles of a projected six, she refused to continue because the side effects were so devastating, and her doctors had told her The

that

even

under the best of circumstances the

several months, she did Word of mouth

fering

chronic

pain

treatment

no

eventually

would not be curative. For

therapy

of any kind.

led her to my office. She

in her liver, and

initially

she had

a

quite ill

was

difficult

the time, suf

at

course on

her nutritional

At times, the liver

pain was so severe, she required morphine for comfort. She suffered episodes of fatigue and malaise for many months, before she finally began improving. When I saw her for a return evaluation a year after beginning treat ment with me she was feeling much stronger and her abdominal pains had dimin ished greatly. Unfortunately, she began to feel so well that she subsequently discontinued her

protocol.

protocol, assuming the

diagnosis

she

of two

“cured.” After

was

masses

suffering

of symptoms and

a recurrence

in the brain consistent with metastatic

cancer

she resumed her full nutritional program with renewed dedication. She

proved,

and in

April 1992,

liver and brain tumors

CT

were

scans

in 1991,

quickly

im

of both the head and abdomen revealed that the

gone.

Her story tells much about cancer, its course, and its control. We tend to think of

frightening illness in “all or none” terms; that is, if you don’t exterminate every last malignant cell, the disease will spread aggressively and ultimately kill. But in our office, we have a different way of thinking about cancer, a disease we view as a po tentially chronic problem that can be well controlled for years and decades, even if every last cancer cell isn’t blasted out of existence. I usually tell our patients that

this

managing

long

as

he

cancer or

is like

managing diabetes;

she follows the

prescribed

a

diabetic

can

live for

diet and takes insulin.

ups and downs, medication doses will need

to be

changed,

off, certainly trouble follows quickly. Despite such pitfalls,

a

hundred years

Invariably

and if

there will be

falls

compliance

many diabetics

as

lead

can

fairly normal, productive lives as long as they stick to their treatment regimen. This patient’s diet protocol emphasizes plant foods in largely unlimited amounts: all the fresh fruits and vegetables she could eat, specified amounts of fruit and veg etable juices, raw nuts (particularly almonds, which have a mild anti-cancer effect), raw

seeds and whole grains of various types and various forms. The diet also allows

some

tial

limited animal

fatty

protein, specifically

eggs

daily—which provide

ideal

protein,

acids, many vitamins and trace elements, and which do not, contrary to

essen

popular

FOREWORD

13

supply of enzymes, and fish, preferably a leaner variety

belief, raise cholesterol; whole-milk yogurt, which provides

easily digested protein, such

as

sole, twice

The diet

a

and many other nutrients;

week. However,

requires that

at

poultry and

red meat

a

rich

are

strictly forbidden.

least 70 percent of all food be consumed of cooked foods, such

cooked. Even in the

raw or

very

recommend

case as breads, we lightly pri under Ezekiel Shiloh such those the Farms the as or versions, marily organic sprouted label. Not only does sprouting increase the enzyme and overall nutritional content of

a

grain,

but these

particular

breads

cooked at very low temperatures, to preserve

are

most of the essential nutritional value.

It should be noted

range of 180

capsules

that, like all a

patients, this patient

day, including large doses

four hours away from meals, ferent

our cancer

as

of

pancreatic

consumed in the

enzymes taken every

the main anti-cancer effect of the program. With dif

and different diseases,

prescribe differing protocols, and this story is not intended to advocate a particular cure-all regimen for combating all dis eases, or even all cancers. Rather I hope to make the point that good nutrition, specifically enzyme-based good nutrition, is a powerful tool, not just for those of us hoping to increase our energy or lose weight, but also for those diagnosed with seri patients,

already know, thanks to scientists such as Weston Price, I believe that we’re only at the beginning in terms of our understanding of what proper diet and whole foods living can do for all of us. However, for those looking for help now in their own whole foods, raw foods journey, Carol’s new book is a great place to start. Tested in the front lines of the kitchen, her recipes stick true to her nutritional message and provide a varied and ous

illness. And,

tasty

set

as

much

we

as we

of meals that wilt convince

just

about anyone that whole

raw

foods

are

indeed best.

NICHOLAS J. GONZALEZ, M.D. (Cornell University Medical

College), began working under Dr. Robert A. Good, often called the father of modern immunology. Dr. Gonzalez currently practices in New York City, where he offers intensive nutritional therapies for patients with serious degenerative his medical research

diseases such

career

as cancer.

Procter & Gamble have

14

THE RAW 50

The National Institutes of Health

supported

his research.

as

well

as

Nestlé and

I

INTRODUCTION

:~-~:

~

When I wrote Eating in the Raw my motivation was simple: I couldn’t keep a secret. I had been eating nearly 100 percent raw for almost a decade. Raw food had literally changed my life, and permanently so, and I wanted to share what I had learned with everyone.

always loved to dispel people’s long-held notions and to shatter their misconceptions. I’ve found that most people will attack what they don’t know. In stead of doing their own homework, they’ll follow like sheep whatever passing fad diet the media happens to pick up on. Remember the no-fat Pritikin diet and the no-carbs Atkins diet? What will happen when the fad becomes a no-protein I have

diet? What will be left to eat? As

did, I

former

a

never

could

forget throwing diet!) When must say

it off. Some of the diets

keep

up frozen blueberries

of the

none

that

all those diets. I

sheep, myself, I tried

on

my

one

own

actually

made

winter when I

trendy diets worked,

I

was

lost

never

weight,

or

me

sick. (I’ll

was on a

popular

left to my

own

if I

never

all-fruit

devices. And I

I didn’t fare much better. While

starving myself to try to single potato! And along the way I gave my

weight, I’d gain weight if I ate a hypoglycemia, too. I had finally given up all hope, my ego’s defenses were down, and I was at my wits’ end. Then one day, God gave me—by way of two brilliant doctors, first Timothy Brantley and later Nick Gonzalez—what has become the key to my life, looks, and the longevity of my career. What I found is that with just a few adjustments to what I was eating, mostly lose

self

in the way that my foods

boy, did

And

were

the food taste

and I felt amazing too! Not

prepared, I could

eat almost

anything

I wanted.

good—unbelievably good! My weight stayed perfect only that; it cured the things that were literally ailing

I still marvel.

me.

Eating what other diet, living such

a

what other

can

This

was not a

eating

50—by eating

raw,

or

who promote diets but still look and feel horrible,

I felt and looked great. At

twenty. People regularly

forty,

the World.” The title

made

bit of

an

exaggeration,

than I

“the Most Beautiful Woman in little uncomfortable

me a

but since I

was

feeling bad,

it

was a

arm.

Then I wrote

16 THE RAW 50

a

Playboy magazine called was something that always

Eating

I

I felt better than I had at

me

and may have been

once

came up to me and remarked that I looked better

did in the I 980s, when

real shot in the

raw!

fad diet. Unlike many doctors and authors who create diets but

practice them,

started

shamelessly have only possible by eating

you

wide range of delicious foods and treats? None. It’s

the kinds of foods you find here in The Raw

don’t

lifestyle,

in the Raw. The subtitle of that book

was

“A

beginner’s

guide way.” to

getting slimmer, feeling healthier, and looking

to

Based

on

the mail I received and the

talk about how Eating in the Raw had

plished raw

changed

what I had set out to do. It introduced

and showed them how to put

raw

misconception that eating

common

stalk of

people

celery

ing beside

and

food

going hungry. The photo

into

means

on

stopped

to

the street

me on

their lives, the book

people

principles

raw

who

younger the raw-food

accom

the benefits of It

practice.

gnawing

that book’s

dispelled the

on a

cover

eating

carrot and

shows

me

a

stand

array of gourmet entrées and desserts. I’m

holding a sundae that, I confess, photo was shot. eating Since taking up the raw food lifestyle, I have never gone hungry and I have never seen my weight fluctuate, as I did when I was dieting while eating cooked food and constantly struggling with bloating. The allergies and mood swings I had when I was I was eating cooked food have also disappeared. Many people who have switched to a diet of raw food tell me that they’re enjoying these same ben efits from eating raw, in addition to others I haven’t mentioned here. Eating in the Raw included some easy-to-make recipes, but it was never in tended to be a cookbook or a book of menus. I learned a long time ago that it is best not to overwhelm people with too much information on raw food at one time. The important things are to get them interested by explaining the benefits of eating raw food over cooked, to give them some encouragement and inspira tion, and to show them what to do and how to do it. I knew what people needed because they are what I needed to get started. Still, once the book was pub lished, people told me they wanted more recipes and more inspiration. This book is the “more” those readers have been asking for. an

the moment after the

I couldn’t resist

Since

Eating

in the Raw

eat all kinds of cooked

was

published,

food about health issues, from headaches

gies, dry skin, depression, brittle

overweight, suffering someone

I have heard from all sorts of

hair

or

loss of hair,

from heart disease and, yes,

high

etables. It

must

be horrible. I have

Imagine the looks

on

to

have my

asthma, aller

blood pressure,

even cancer.

say, “I know you eat that way, but I can’t go

to

people who

raw.

being

I will often hear

I can’t live

on

just

veg

pasta.”

their faces when I tell them that

they

can

do

just about

INTRODUCTION

17

they really want to do it. The truth is, of course, I eat a lot more than just vegetables. As for the famous carrots, I eat hardly any of them. But I do eat tiramisu, for example, and cookies, and pie and ice cream when I want to. They’re all raw, of course, and guess what? They are just as tasty as the cooked versions that you eat—or try to avoid eating. And, by the way, my ice cream is anything they

more

if

want to

nutritious than your pasta,

have any of the health

or

the ham sandwich you had for lunchl I don’t

people who eat cooked food have—though I did before I ate raw food. So it’s actually your choice if you want to continue eating unhealthy and being unhealthy. In a world where nearly everything is cooked and processed, most of our experience of food, it’s

as a

Very

few of

food is salad

small part of

cooked meal and

a

eat

cooked food

one

day

to

us

On the

veggies.

we

Whether

things from

raw

problems

that

or raw,

occasions when

not very

most

the next, and this is

rare

of

us

appetizing by

true

when

eat

we

raw

itself.

less the

eat more or

especially

we

same

eat at home.

through gourmet cookbooks every day in search of a culi tonight’s dinner. Mostly we prepare our favorite

browse

nary adventure that will become

tried-and-true dishes and

satisfying.

who

are

If

over

over

they weren’t,

introduced to

these cooked

and

staples

raw

we

again. These meals

usually simple to make repeatedly. Often people

are

wouldn’t make them

don’t make the switch because moving away from too

seems

labor-intensive and it is

tough

to break a

long-

held habit. With these

(the

thoughts

in

“raw 50” of the book’s

mind, what you will find here is

title) that

can

be made

by

a

collection of 50 meals

anyone. The meals consist

of ten breakfasts, ten lunches, ten dinners, ten drinks, and ten snacks. Some of the dishes

are

easier to make than others but

they

The breakfasts, lunches, and dinners include and eat

people

on

their

over

own—a

from several different one

soup

or a

and you intend to menus

salad, for

serve

a

list of

raw

My raw-food story

recipes that

example.

Or

might pull out maybe you’re having you

several desserts to your guests: select them

and try them out. There’s

and every taste. And for most of

50 to start

all doable.

are

staples

us

that will

there is never

something here for every enough of a selection in The Raw

go stale.

you’ll find other tes timonials that are even more exciting than mine. Most of these people don’t live anywhere near the two meccas of raw foodism, New York and Los Angeles. While they may have been inspired by one or more of the well-known raw foodists,

18

THE RAW 50

is

just

one

of many, and in The Raw 50,

these to

raw

converts haven’t

live out their years

When I

part of

as

real lives, just like you. I

dropped

hope

a

out or run away to a raw retreat

fringe

movement.

They

you will find their stories

raw, I knew

are

real

somewhere

people leading

inspiring.

anyone else who had

hardly given up cooked food. Even when I started writing Eating in the Raw, my circle of raw-food friends and acquaintances was small. That has all changed now, and not just for me. The raw-food world is booming. So even if you don’t live next door to someone else who eats raw, thanks to the Internet there’s no longer a reason to feel isolated. A few years ago it seemed the only way you could get the necessary equip ment and ingredients to make raw food—from a high-quality blender to a vac uum-sealing system or even the ingredients themselves—was to live in a major city.

began eating

Manhattan, many health-food

Even in

stores

didn’t stock

lot of raw-food

a

making several stops at stores spread out all across hard, time-consuming work. That has all changed too.

items.

Shopping

Eating

raw was

meant

town.

ia.

By the

time I wrote

information about were

launching

dependent

on

Eating

raw

in the Raw, the Internet had become

food, and

websites. Your

whether

or

ability

food

products.

such

as

gourmet

vegan, there

things

Now there

as

are

raw

has

are more

a

been

more

a

places

get

a

variety

well. Thanks to the Internet,

of

supermarket

places online

now

raw

you

was no

treasure trove to

cookies and crackers. And for those who to

major

companies that sold

Whole Foods

long

and

more

find what you wanted

to

not you had

town. The Nature’s First Law site

and

more

a

source

raw

of

food

longer

in your home

for vegan

raw-

get specialty items, are

not

strictly

cheeses and all sorts of other can

find almost

anything

you want

shipped directly to you. Check out my website, Carolalt.com, too. Thankfully, health-food stores everywhere are now stocking raw selections like never before. Even the major discount stores are beginning to get into the groove. Wal-Mart recently announced that it will add an organic produce section in each of its superstores, and Target now stocks some raw items. The major nat ural food store chains—Whole Foods and Wild Oats are the two largest—may not offer the best prices, but they are building and opening new stores every week. And there are more and more raw restaurants, cafes, and take-out places as well as juice bars sprouting up everywhere (no pun intended)! and have it

INTRODUCTION

19

In the “Raw 50

Staples” section,

we’ve included

a

lot of

starting your raw lifestyle, from outfitting a raw kitchen food, to the health benefits of raw staples and the decision on

helpful advice and stocking it

and info with

to go vegan or not.

U..

If

in the Raw is “a

Eating

and

beginner’s guide

younger the raw-food

looking

way,” think of The

book for meals, snacks, and drinks. Even a

community of people and

happier,

more

advice from • Take it

reason

going

easy! Calm down, relax. There

ful. This isn’t to

lobotomy

a

or a

as an

the

same

journey

stomach

is

essential hand

it

as

your link to

healthier,

to a

up cooked food

food is for you, here

raw

who at first feared

someone

on

you’re afraid of giving

all its benefits—that

certain—despite

Raw 50

important, think of

more

who have embarked

fulfilled life. If

getting slimmer, feeling healthier,

to

are a

or

still not

few bits of

too.

raw

no reason

to

become anxious

stapling you’re agreeing

to.

or

fear

There is

no

be afraid!

• Go slow. Add

few

day. Don’t be afraid to try new things. You may not like everything. That’s okay. Not everyone is going to like everything. And everyone likes different things. You will find the staples a

raw

items to your

menu

each

you like.

• Be

sure

to eat

way to make

a

variety of foods. Variety

sure

• Don’t allow the

you

getting the full

are

is the

spice of life.

It is also the best

range of nutrients your

body needs.

might feel threatened by the won derful changes that are happening to you) to sabotage your progress. Let me tell you that as you change the status quo, they will, absolutely, try to keep things as they have always been. Don’t let other people control you!

• Never be

long

• Most

not

we’ve had

THE RAW 50

you—into

important,

by mine,

20

discouraged by

you (who

your progress. You’re

habits—ones that may be life

of life for

own

people around

life.

a

by

new ones

don’t try to

the other

threatening

that may be measure

people’s

head start! Join us, but

changing deeply rooted,

but have become

lifesaving;

measure

your

are

very real

part

that takes time!

your progress

whose stories

a

life

by

anyone else’s. Not

in this book. Remember,

success

by the changes

in your

Everyone’s journey percent

raw,

life. Give

but

to

raw

even

yourself

is

being

time to try

a

personal

one.

Sure, it’s great if you

75 to 85 percent new

things,

to

raw

can

become 100

in the end will revolutionize your

explore.

Now relax. Read this book. Think about what you like to eat now, and then do some

investigating

into where you

foods. See how different

eating

can

raw

find the

raw

substitutes for those favorite

is from all those worthless diets you have

tried before.

Try

it for

thirty days

and create

you feel and look. What have you

a new

got

to

habit of how to eat. See how different

lose besides

some

unwanted

few over-the-counter medications, and the poisonous toxins that

body?

And what do you stand to

Steal back your life here to

gain?

starting right

Better health, energy,

are

vitality,

pounds,

a

rampant in your and

youth!

now! You’re not alone. I and others like

me are

help!

INTRODUCTION

21

I

I

~AW5O STAPLES

Ii

Before I get to the recipes themselves, I 50

staples,

raw

can

meals. There is information

a raw

like

and the steps you

staples shopping

sprouting

I also go

and

through

take

on

so

germinating seeds,

outline the Raw

you’re ready

outfitting

list. Certain easy

and describe

want to

raw

your

raw

skills

are

to

make

kitchen and necessary,

and I go into them here.

commonly

used

raw

ingredients

water, kefir, salt, natural sweeteners, miso, flax seeds, fruits, oils, and raw preserves so you’re all set up and good like raw

to go. I or

dairy products,

also

give

my

not to go vegan.

personal

answer

to the

question of whether

OUTFITTING THE RAW KITCHEN I remember my mother’s kitchen. There

casserole dishes to

use

were

pots and pans

in the oven, and lots of

Tupperware

to cook

in, lidded glass

for leftovers. On the

beside the blender.

toaster, right countertop Well, at least I still use a blender. was a

Over time,

accumulate. If

and

you’re

our

kitchens become the

you’ve

sure

to

been

find

cooking

for

appliances

place

even a

where all

sorts

of

gizmos and gadgets

few years, look around your kitchen

and utensils you

rarely

use,

tucked away in

a

cabi

taking up space on a countertop. Now is your chance to replace them with something new, something you’ll actually use. Doing away with cooking means doing away with many things: toasters, mi crowaves, even pots and pans. I use my stove to heat water for tea. I don’t really net or

need my a

few

be

oven at

things

you

preparing Here

all. You may have

probably

your

are

the

a

well-outfitted kitchen for

don’t have that

own raw

you’ll

want to

but there

cooking,

invest in if

you’re going

are

to

food.

key pieces

of equipment

you’ll

need:

BLENDER There

blenders, and then there

are

mother used, and I have

ing

is

than

a

a

blenders.

many of my

destroyed

remember the

own over

flimsy

one

my

the years. But since blend

preparation, you can’t make a better investment nearly indestructible, top-notch blender. My favorite is the

cornerstone

purchasing

are

of raw-food

Vita-Mix.

JUICER When I wrote

Eating

in the Raw, I didn’t

even own a

the smoothies I made in my Vita-Mix and those I

juicer. My favorite

bought

from the

drinks

were

juice bars through

City. At the time, I thought it was just easier to let someone else blend vegetables into sumptuous, savory, nutritious drinks. When I bought my

out New York

fruits and

juice

at

oxidize most

24

the

juice bar, though,

as soon as

no

a case

choice but to drink it

to air. In

they’re exposed

of their nutrition, It’s

THE RAW 50

I had

of

as

little

diminishing

as

right

away;

juices

twenty minutes they

returns:

the

longer

start to

can

lose

you wait to drink

them, the less nutritious juices become. Having my fresh, seen

nutritious

more

in

use

cost

a

own

when I want it. But the

juice right

juicer

would

assure me

of

juicers I had heard about and

small fortune!

Then I learned about Jack LaLanne Power Juicers. Now I’m hooked. This

everything the $500 and $600 juicers ment definitely worth making.

does

do for less than $100,

so

this is

juicer

an

invest

DEHYDRATOR

dehydrator is to a raw foodist what the oven is to Betty Cracker. Yes, you can get by without one, but so many of the really incredible things you may want to make—from fresh fruit preserves to breads—call for a dehydrator. If you don’t want to shell out for the versatile top-of-the-line Excalibur, buy a cheaper one with a reli The

able thermostat to start. Do look for

that

one

comes

paper, which

dehydrator). Teflex

with your

keeps

Teflex sheets too (in addition to the

some extra

is

foods from

dehydrating making preserves

your

shelves. A necessity when

or

nonstick material used like

a

dripping through

the

wax

dehydrator

cookies!

COFFEE GRINDER No, this isn’t blender

jobs.

as

so

powerful

Whether

know is

an

you

can

as

have

fresh-ground coffee

the Vita-Mix is

you’re grinding

inexpensive

nuts or

electric coffee

too a

big

dry,

ponder The Raw 50. A chopping or grinding cheese, the best and cheapest tool as

you

for many small

raw

I

grinder.

INSTANT-READ THERMOMETER

everything

Not

get

too hot.

grees F

so

raw

This

has to be cold, but when you do

handy

device will

warm

help you keep things compromised.

food,

warm

you don’t want it to

but less than 115 de

that the enzymes won’t be

SPIRAL SLICER I said it

once

and I’ll say it

every cent, this is it!

Why

is this such

that is

a

again:

Spiral handy tool?

perfect for special

if there has

ever

slicers (also called It takes

treats

like

been

an

appliance

“spiralizers”) are vegetables and cuts them

raw

that is worth

sold for into

a

as

little

as

$20.

spiral shape

pasta!

THE RAW 50 STAPLES

25

MANDOLINE You

easily get by

can

without

one,

into very thin slices easier and a

wide

a

but

a

mandoline slicer makes cutting

lot faster than

Unless you eat

by

hand.

They

vegetables

are

available

at

everything

you make

right

(VACSY) away, this is

want to invest in. I couldn’t live without my

not

only

store

pump, allow you serves

it

variety of price points.

VACUUM STORAGE SYSTEM

They

doing

to

Its

VacSy.

appliance you will definitely glass containers are unique. an

food, but also, with the help of their small, handheld suck the air out,

creating

an

oxygen-free

vacuum

environment that pre

your leftovers.

OTHER ODDS AND ENDS Most of the other accessories

there. If you don’t have and

sprouting,

need for your

you’ll

canning jars

you should

raw

kitchen

and cheesecloth (or

probably get

a

likely already stocking!) for germinating are

some.

YOUR RAW STAPLES SHOPPING LIST When I OJ in

was

our

growing up,

kitchen

as

well

you as

were sure

cover

the easier

find milk, eggs, bread, sugar, flour, butter, and

Tab, my mother’s favorite soft drink, boxes of sugary break

fast cereal, and Oreo cookies. You have to

to

Today

my

shopping

the basics. And the

list looks very different,

sooner

diet becomes.

you get used to

fortunately.

shopping for raw fresh, living so shop for pro

in mind that

sticking Keep staples, naturally perish more quickly than cooked, processed ones, duce often and conservatively to avoid spoilage. Most important, always remember to read labels. You want raw products, not their cooked counterparts. Labeling can be vague or even deceptive, and unless you see the word “raw” or an equivalent—”unpasteurized,” or “cold-pressed,” for example—chances are it is not raw. And always get organic if you can. You should be able to get everything on the following pages at a natural foods su permarket such as Wild Oats or Whole Foods. For certain items you may need to visit a good health-food store or check out an online resource or my website, Carolalt.com. If you’re vegan, you will skip some items on the list—honey, for example. foods

26 THE RAW 50

to a raw

.1

Refrigerator

Section

Udo’s Choice oil blend

(a cold-pressed seed mixture— tasty for salads!) Raw milk

Miscellaneous

Cold-pressed, extra-virgin olive oil (“cold pressed” are the key words) Agave (again,

nectar

look for the word “raw”

on

the label)

Raw-milk cheeses

Raw, virgin

Organic, fertile

eggs

Dried Fruits, and Nuts

Legumes,

coconut oil and shredded

coconut

Carob

powder

or raw

chocolate nibs

Raw almond butter

(Be careful because several brands sell both

Cashews

raw

and roasted under the

label; only the

raw

same

variety says RAW!)

Almonds

Sunflower seeds

Spices

and Condiments

Bragg’s

raw

Macadamia nuts Pine nuts

Flax seeds (dark and

light)

apple cider vinegar

Bragg’s Liquid Nama

Dates

Aminos

Shoyu

(raw soy sauce) Raisins

Raw

honey

Dried lentils

(Look for the word “raw”

Dried

Himalayan

chickpeas

also be found in bulk, along with lentils and chickpeas, in stores that

(Nuts

on

the label)

salt

(evaporated,

not

iodized)

can

sell bulk foods, and at health-food

stores.)

Sun-dried tomatoes

Cayenne

pepper

Ground cinnamon Cumin seeds and

ground

cumin

Dill

THE RAW 50 STAPLES

27

Fresh Produce

Frozen Foods

Manna bread

Remember to get whatever is in

on the outside, but raw (This available the in carrot and on inside; and cinnamon date, fruit and nut, raisin,

and whatever you know you’ll eat. You’ll find raw recipes often use:

is cooked

multigrain,

and

are

Bananas

though they are sprouted ingredients, good stepping-stone to

Red, orange, and yellow bell peppers

not raw,

made with all

but

they are a sprouted raw breads.) Organic frozen

Avocados

rye.)

Ezekiel 4:9 and Genesis 1:29 breads

(These

season

Young

coconuts

(not the hard, dark-shelled ones) Onions

fruit with syrup

(for smoothies)

Garlic Tomatoes

Fish/Meat Section Lettuces and

Spence and Co. gravlax (Usually available at Whole sure

not

you read the

Foods. Make

label; you

want

cured,

(which is cured pork) case are

Lemons and limes

Oranges

Apples

Proscuitto

don’t

mix”

Spinach

smoked fish!)

And in

“spring

not

making

Berries:

blueberries, strawberries,

rasp

berries your own,

forget:

Mangos Zucchini

Drinks

Celery Fresh herbs such

Water

Orange juice (You want fresh-squeezed or the fully frozen, unpasteurized kind, not the frozen concentratesand not the “not-from-concentrate” pasteurized OJ in the

dairy section.)

Herbal tea

28 THE RAW 50

as

parsley, basil,

mary, sage, cilantro (coriander)

Jalapeno

peppers

Gingerroot Remember; try you can!

to

get organic if

rose

RAW DAIRY PRODUCTS Have you

milk? Guess

buy pasteurized There

dairy farmers go down to the what? They don’t. They get theirs

wondered if small

ever

time when

local

supermarket

fresh from the

to

source.

process that involves heat

pasteurizing dairy products, a degrees F, made sense. A hundred years ago we ing didn’t have reliable refrigeration or affordable vacuum sealing to keep things from spoiling in transit. Those days are long past, but old habits die hard. Go into any su was a

them to between 175 and 212

permarket ized”

on

and

just about everything

it—as if it’s

something

to

in the

dairy

section will have the word

boast about. Not to

me

“pasteur

it isn’t!

dairy products take pride in the fact that their milk and all the wonderf~il nutrients that God intended. Their enzymes dairy and they are raw.

Those who make real

cheeses still contain intact.

They

are

real

unpasteurized milk, but I don’t stop there in Supermarkets with large cheese selections often offer I love

behind the counter should know which cheeses

Foods, for example, there is usually ask you if you

want

cow’s, goat’s,

or

sheep’s Marichego

If you like

Manchego

or

you

not

cream

they

foods.

milk. At Whole

enough about cheeses a

preference they have.

to

for

will let you taste what

Emmentaler cheese, for

example,

ask for “raw-milk”

where

at many

the sale of

dairy products differently.

places buy raw milk, yet across the state line it is readily available. raw dairy is legally available, you can find fresh raw milk and

regulates

allowed

Pennsylvania,

raw

hard cheese, and if you have

milk. Better yet, or

made from

dairy

cheeses. The person

some raw

who knows

raw

Emmentaler.

Each state are

soft, medium,

someone

or

are

my search for

are

raw

to

farm stands and health-food

kets. But there is

a

restriction

on

stores

In

some

In

and raw-milk cheeses in supermar

unpasteurized butter,

which

must

be sold “for ani

consumption” only. Of course, the same sanitation standards are followed in making butter as in making cheese so, since I’m an animal, I don’t hesitate to buy and consume fresh traditional, Mennonite-made butter. Obey your state laws and be careful who you buy from. For raw foodists everywhere who want raw dairy products, the Internet is a God send. These days, you can get just about anything shipped overnight, and the high quality standards that producers of organic, raw dairy products adhere to make these products quite safe. Still, if you can buy locally, do! If you can’t, check on the Internet for sources of raw dairy products. mal

/

THE RAW 50 STAPLES

29

Two

more

The shelf life of

things:

that the

shipper dairy products from

use

proper

refrigeration

retailer you trust,

a

When you receive your

dairy

it

refrigerated

freshness. In fact, because it is exposure to air that mend

always using refrigerator.

a

and it is

methods

dairy, always keep

raw

relatively short,

is

important during transport. Always buy raw and observe expiration dates carefully.

raw

VacSy (see page 26)

causes

milk,

to store

and

dairy

sealed for

tightly

to

spoil,

I

recom

and cheese in the

cream,

KEFIR Kefir more

good”

in Turkish. With

a name

like that, it’s hard

to

resist

learning

about kefir.

Kefir is to

“feel

means

cousin to yogurt. It is

a

an

ancient, cultured,

balance your inner ecosystem, build If that sounds

natural

more

like

yogurt. While

liquid

from yogurt, it also

provides

Yes, your body needs yeast yeasts that

are

you eat kefir

offering

trying

to

regularly,

your

food, let

a

body

food that

the

me assure

you it’s

friendly probiotic

control and eliminate the destructive,

make their home inside the

as

tasty

as

bacteria you get

several additional strains of the yeast your

to

helps

and restore health.

immunity,

medicine than

a

enzyme-rich

body

needs.

pathogenic

lining of your intestines. symbiotically to replenish

mucus

the bacteria and yeasts combine

If

flora and boost your immune system~ Kefir

be made vegan

can

ple, however, those who from

dairy.

are

use

cow,

from young coconut, soy,

style

sheep,

or

lactose-intolerant

or

rice milk. Most peo

goat’s

milk. Because of the fermentation process,

usually

have

no

But check with your doctor if this is

problem

with kefir,

even

if it is made

a concern.

possible to find ready-to-serve kefir in health-food stores, but homemade is really the best. It’s simple to make. All you need is a live culture-starter kit or a chunk of kefir culture, called a “bud,” which is really just a spoonful of already made kefir. (I got mine from a friend at a local Indian restaurant.) A bud remains living but dormant when frozen, so you can keep some in the freezer. Stir at least 1 tablespoon of culture into 1 gallon of milk. (The milk does not have It’s.

to

be raw; the bacteria reconstitutes the milk,

Then wrap the bowl in 110

bud

degrees

speeds There is

30 THE RAW 50

a

towel and

place

it

making

near a

even

heat

cooked milk healthier.)

source

that is

F. Wait 8 to 12 hours for fermentation to take

up the process, while no one

way to

a

smaller bud takes

make kefir,

so

long

as

no

place. Using longer.

the culture is

kept

hotter then a

alive.

larger

kefir

During

the

fermentation process, kefir will separate into soft

(whey).

clumps (curds)

If you want smooth, drinkable kefir, stop the process and

gets this far

along,

but if you want kefir “cheese,”

it

and thinner consume

liquid

it before it

time.

just give making kefir, it will become a regular part of your diet. I love to kefir because I am absolutely sure of the quality, and I can have it whenever some extra

Once you start

make

I want it! In the

wintertime, I wrap kefir in towels and

place

it

on or near

the oil furnace in

keep it warm (but not cooked!) and to allow the kefir bacteria and cul tures to multiply. In the summer, I leave it in the sun for the whole day. Either way, I keep an eye on it. When it gets to my favorite consistency, I put it in the refrigerator to stop the multiplying process. I mix kefir with granola, agave, or fruits, just as I my house to

would yogurt, but in my book, kefir is healthier!

RAW EGGS In 1926, Julius Freed decided to start was

by.

simple:

a

sell fresh orange juice from

Freed enlisted the

backing

of

a

business in Southern California. The concept a

spot by the road with lots of traffic passing

friend who

agreed

that fresh California orange

would sell, but who also knew Freed needed

a marketing hook. If glass there was something special, something different, about Julius’s orange juice, it might bring people who couldn’t get it elsewhere to his stand. Julius added some powdered sugar and a secret ingredient, and the first Orange Julius franchise was born. What was the secret ingredient? A raw egg. In recent years, to address concerns about salmonella, the Orange Julius folks changed the formula, eliminating the raw egg. But fact has been overtaken by fear when it comes to salmonella. In 2002 the US Department of Agriculture officially ac knowledged that only 1 in 30,000 chicken eggs contain salmonella, and these figures are usually for commercially mass-produced eggs, not the safer, healthier ones from free-range, organically fed chickens. Eggs are an amazingly compact, inexpensive source of high-quality protein. They also a significant source of vitamin A, riboflavin, folic acid, vitamin B6, vitamin B12, are choline, iron, calcium, phosphorous, and potassium. I understand that for many people the issues surrounding eating eggs are serious ones, and many people feel very strongly that it is wrong to eat any animal products. But strictly on a nutritional basis,

juice by

the

it’s hard to find

a

better food than

raw

fertilized organic eggs. You

because after fertilization, the enzymes in the egg

are

want

released, helping

fertilized eggs to

digest the

THE RAW 50 STAPLES

31

concentrated

yolk

and

the nutrients (which would nourish the chick if the egg

releasing

into one). That is

had

developed Several recipes

why fertilized

in The Raw 50 include

eggs

are

easy to

digest

and nutritious.

them; decide for yourself if you wish

to

indulge!

SUGAR, AND OTHER SWEETENERS I grew up

eating lots of

healthy product,

sugar. Back

but many of

us

then, “pure

cane

sugar”

was

advertised

as a

knew that the sugar in the sugar bowl made you fat,

rotted your teeth, and made kids

jumpy.

There

simply

had to be substitute without

those unwanted side effects. Then

along

saccharine,

came

an

artificial, sugar-free, calorie-free sweetener,

as

aspartame, Nutrasweet, and other artificial products designed to satisfy the human sweet tooth. Research has shown, however, that some of these substances

well

are

as

not

unnatural but also

only

tooth in

sweet

natural

a more

When I started eating Of

sweeteners.

cellent

truly

than

raw nor

decade ago, it

a

in mind that

can we

please

on

was

hard

to

find

Honey:

Fortunately, today

there

are

sweetener.

Most

known is the

people

aren’t

is semisolid. If

a

textures

recipe

ways used. Whichever you

is orange blossom

If you

are

keeping

those with

Agave

32 THE RAW 50

of

honey

raw

doesn’t

to a vegan raw

are

specify

choose, make

several

ex

clover

in for

amazing.

a

Some

the

use,

packaging honey.

diet, you may

foodists want,

not

really

and who

Bible, honey is nature’s original

which type to

sure

are

are.

If all you have

surprise.

The range

honey

liquid

the

is

liquid type

says “raw.”

and is al

My favorite

honey, but honey has antiallergy properties that

not want to use

especially the

hay fever, for example.

Nectar:

plant-based

in the

of how many varieties there

aware

honey, followed by

health benefits that many

help

praised

garden-variety, supermarket honey, you’re

of flavors, colors, and some

even

Prized since antiquity and

raw

the market.

organically grown, plant-based sweeteners all that nutritious for your body. But if you wish to indulge occasionally, doesn’t, it’s worth choosing wisely. Keep

our

available in health-food stores. But “raw”

nutritious.

choose from

raw sweeteners to

So how

way?

raw more

course, raw cane sugar was

sugar is neither

cane

positively dangerous.

In the last few years raw,

sweetener

of choice for most

organic

raw

agave nectar has become the

foodists. Extracted from

a

Mexican

cactus

plant,

agave is

varieties. Because it is I love

started

using

Stevia: for

raw

and,

staple

a

hardly

can

comes

in dark and

light

liquid honey.

remember what life

readily available,

still do. I just

some

honey,

was

like before I

in my kitchen.

Until agave nectar became

sweetening, and

like

syrup, it is often used like

a

nectar

agave it. It’s

high-nutrient liquid that,

a

developed

never

foodists used stevia

most raw a

for it.

taste

recipes call for stevia, also known as sweetleaf or sug arleaf. It comes in both liquid and powdered forms. Because the powder is 250 to 300 times sweeter by volume than table sugar, it reminds a lot of people of artificial sweeteners, and some describe it as having a bitter aftertaste. I think the flavor is One

or

two of The Raw 50

less like sugar and Stevia is

than

popular

in

years, with

thirty

tests

more

like Sweet’N Low.

Japan,

no

and has been

known

done with stevia have

reported suggested there or

widely used

as a

harmful effects may be

sweetener

on

there for

more

humans. But animal

negative health effects. Propo

problems are not with the whole herb itself, but with stevia ex tracts and isolated compounds such as stevioside. That’s why, most raw foodists who use stevia argue, you should use only the truly natural varieties, which are green or brown, and avoid the white, which may be processed. In 1991 the FDA said, “Toxicological information on stevia is inadequate to demon strate its safety.” They allow stevia to be labeled and sold as a dietary supplement, but not as a food additive. Still, there are lingering, unanswered questions about stevia. nents

of stevia say the

Date

Sugar:

Dates

Date sugar is tasty raw.

Like the

cane

sugars but not

find the

a

truly

dehydrator.

at

delicious, and you’ll find them

well, if you

can

all,

most

crose

and

in this book. see

are

processed

processed than white high temperatures. If you

at

date sugar, try it. If you can’t find it, make it; that is the

You

substitute date sugar for

can

very

recently,

the Andean root

seems

raw as a

glucose)

liquid,

to hold the

regular sugar on

plant

promise

compared

to

extremely

low and

was

yacon as

that of

much like agave nectar, but its

content is

is not

in the Raw, which is less

date sugars

of the future.” Yacon’s flavor is often

usually

recipes

granular

the US and Canada. Now it

sold

in many

find it, but almost all the date sugar you

product Sugar

sugar

raw

raw,

Yacon: Until

as

are

the a

a

“healthy

simple

beauty of

1-to-i ratio.

virtually

melon

can

or

unknown in

raw

sweet

sugar

sweetener

apple.

(fructose,

supposedly indigestible,

It is

or su

and therefore

THE RAW 50 STAPLES

33

ideal for anyone who is diabetic and prevent

if I

recipes

and

seems

that is

for

“uncooking”

am

fat,

for you! We

good

helps regulate

absorption, helps to

intestinal flora

lower cholesterol and

boost the immune system. I substitute yacon in

to

Yacon won’t make you ener

calcium

constipation, improves

triglycerides,

calories. It

watching

or

friend who doesn’t

a

teeth,

rot your

have

sure

or

come a

eat

of the

some

sugar.

make the kids

jumpy. Imagine

long way from “pure

cane

a

sweet

sugar.”

SALT, SALT, AND MORE SALT Salt is salt,

right? Wrong.

The word “salt” is But not all salts

are

a

the

catchall

body

uses

excess

salt has received, it’s easy

sodium for all sorts of

The to

the immune system. Salt is

common

white table salt that

food and, apart from

fairly tures.

right,

Since I started

unprocessed

raw, I

have

and natural. It is not

salt includes

of

most

specific purify salt, however,

sodium chloride either—which is sea

forget

that

to

us

we

to

grew up with

certainly adds flavor usually chemically at processed very high tempera

it’s

table salt is cooked, whether you cook it

eating

to

from maintaining the elec

additives (often iodine), it’s

some

pure. To whiten and That’s

sodium chloride.

things, regulating sleep, from aiding digestion essential to good health.

balance inside and outside cells

trolyte fortifying

compound

same.

With all the bad press that

need salt. The

for the chemical

term

mostly

again

or not.

used

evaporated Celtic sea salt, which is unnaturally bright white color and it’s not pure good thing. Gathered from pristine waters, Celtic

an

a

naturally occurring essential minerals that are hard for your body to sea salt is only about 84 percent sodium chloride—salty enough

get elsewhere. Celtic to

awaken your taste buds, but

the trace elements it needs

as

structurally complex enough

are

other natural salts, each with its

what is to

me

the ultimate salt,

malayan

Himalayan

salt

on

comes

more

most

find it

than

eighty

complex on

34 THE RAW 50

your

Himalayan

own

merits, but recently, I switched

salt. If Celtic

sea

salt is

good for

remote

pristinely

Himalayan Mountains,

free of environmental

which

on

to

you, Hi

pollutants

cover

earth. Once hard to get, it is

the shelf of your local

supermarket,

now

but you

readily

can

parts

and contains

minerals and trace elements. It’s the purest and yet the

salt

body

earth and the best for you.

from the

of six countries in Asia. It is

provide

well.

There

salt is the best

to

nutritionally

available. You may not

get it in many health-food

stores

and, of

always

course, at

Carolalt.com. However, before

adding

any salt to your diet,

consult your doctor.

WHAT TO DO ABOUT There is

no

WATER?

life without water. Our bodies

are

made up

mostly of

water. So who

thought that something so simple, so common, would be a complicated subject? Sadly, getting pure, healthy water into our bodies is not an easy task. In the early 1990s, the media started to draw a lot of attention to the fact that most common tap water was not only full of chemical additives but sometimes full of

would have

nasty bacteria

making the

too.

Sales of bottled

water you drink a

water

personal

took off. Madison Avenue got involved in

fashion

statement. Now

bottled

waters are as

supermarket shelves as soft drinks. Simply putting water in a bottle, though, doesn’t make it healthy. Water “bottled at the source” doesn’t mean it’s pure; it simply means it didn’t travel anywhere to get into the bottle. A recent study showed that the quality of bottled waters varies widely. There is little correlation between where the water comes from and how pure it is, and there is no correlation whatsoever between the cost of water and its purity. Most bottled waters come in plastic bottles that leach toxins. So no matter how clean the water may have been at its source, by the time it gets from the plastic bot tle into your body I feel it’s too polluted. Distilled water is good but, again, not in the plastic bottles you find at the super market. Most water is best when it has been filtered and purified by reverse osmosis, then stored in clean glass bottles until you use it. You can purify tap water yourself right at home, but the system you’ll need in order to do it can be expensive, and if you don’t maintain it properly, the water it produces may be as bad as, or worse than the bottled water in the store. So it’s just another thing you have to pay attention to, something else to maintain, another responsibility in an already full life. Do your best when it comes to buying (read labels) or making your own water by filtering or distilling it. Do what you can afford, because water is important. Sadly, what should be the simplest of concerns is actually a very complicated one. numerous on

RS. I turned my water

Water, who made save so

me a

woes over to

my friend Jim Artress of Custom Air and

system I could afford. Now that I don’t haul in bottled water, I

much money that the system has

paid

for itself.

THE RAW 50 STAPLES

35

FIBER Raw foods not are

only provide

also the best way

is fiber

indigestible part

of the

plant

foods

we

for energy. Instead, nature has enabled your

body

rid of

get fiber in your diet. But who

to

cares

body

needs but

about fiber? And what

anyway?

Fiber is the the

the enzymes and essential nutrients your

built-up gunk

There

two

are

in your

eat

that doesn’t get used

body to

use

it

as a

way to

digestive system.

kinds of fiber, insoluble and soluble. Insoluble fiber passes intact. It

prevents and relieves

through

bulk

constipation, in the colon, and can help re toxic waste dislodges built-up through duce hemorrhoids. It also helps to control and balance the pH in your intestinal tract, changing it from acidic (not good) to more alkaline. This is believed to help prevent our

intestines

largely

by get

moves

the intestines,

colon

cancer

by keeping

microbes from

Soluble fiber dissolves in

water. It

producing

cancerous

substances.

prevents cholesterol from recirculating and

being reabsorbed into your bloodstream and instead carries the cholesterol out of your body through the stool. It speeds up the passage of toxins out of your system through the bowel, which reduces the ability of these toxins to recirculate back to the liver. Even earlier in the process, fiber prolongs the emptying of your stomach so that any sugar you eat is released gradually and absorbed more slowly. As a result, reduce diabetes and total cholesterol,

fiber

can

also

helps

to

especially the

bad LDL cholesterol. It

reduce the risk of heart disease, diverticular diseases, and

possibly

cer

including colon cancer. In simple language: the stuff you eat eventually ends up in your bloodstream and your intestines. You can have murky blood and a stopped-up colon, or you can have a clear, fresh bloodstream and a clean, healthy colon. Without much fiber you get the

tain cancers,

former; with it you get the latter.

Experts In

say not to worry about the ratio of soluble to insoluble fiber in your diet.

fact, those who

eat a

largely

both kinds of fiber. Excellent

raw

diet full of

sources

vegetables

of fiber include

nuts

and fruits get

plenty

of

and seeds of all sorts, ap

ples, bananas, blackberries, blueberries, carrots, cherries, coconut, dates, figs, grape fruit, kiwi, oranges, pears, raspberries, spinach, strawberries, and raisins and other dried fruits. Virtually any vegetable, fruit, nut, or seed you eat, especially if it’s raw, will contribute to your fiber intake. When

36 THE RAW 50

juicing,

save

the

pulp—it

is

fiber;

mix it in

with other foods,

so

pulp from your fresh-squeezed orange juice. oats, are not only an excellent bottlebrush for

you don’t waste the

Oats of any kind, and

especially

your colon but also the

raw

ultimate, proven cholesterol buster.

Most Americans who eat

processed

and cooked foods and few

raw

fruits and

vegetables get less than half the fiber their bodies need, and some get even less than that. By eating raw you can be certain that you’re getting what you need.

Flax Seeds: may not be

a

Raw 50 will

i had

never

heard of flax seeds before I started

fixture in your diet either—not yet. But

show, they play

big part

a

eating

they

cursory look at The

as even a

in the raw-food diet, and for

good

reason.

of ways. Flax seeds

are

nutritious, tasty, and

•

Are

an

•

Are rich in soluble

•

Contain vitamins B1, B2, C, E, and carotene. The seeds also contain iron, zinc,

They

excellent

source

of

a

variety

high-quality protein

fiber, clean the colon, and

and trace amounts of •

can

be used in

and

raw,

act as

a

very

potassium, magnesium, phosphorus,

Contain up to 100 times

more

of the

colon

breast

as

cancer.

cancer.

Besides their

tibacterial, antifungal, most raw

grinding

seem to

estrogen

and antiviral

also have

out

Flax seeds

me, eat

the seeds who!e after

omega-3 fatty acids (EFAs), which

the

calories. And everyone knows what that

ones

come

in two

tend to be

and stronger, but

are

an

Flax seed oil

body needs, especially

keep

it from

means:

going

if

means

you lose

weight! quickly. brown. The lighter

rancid too

delicate in flavor, while the darker varieties

nutritionally they

can

soaking them,

treasures.

colors, light yellow and dark reddish

more

of

properties.

getting them from fish. EFAs speed up the metabolism, and that

more

rye,

reduce the incidence of

tumor-inhibiting properties, lignins

Store flax-seed oil in dark containers to

colored

excess

them releases the fullness of their hidden nutritional

not

you burn

Flax seeds also

foodists, including

contains essential

you’re

and calcium

body, thereby reducing the likelihood of developing estrogen-linked

cers, such

While

natural laxative

phytonutrient lignin than buckwheat,

millet, oats, and soybeans. It appears that lignins flush the

gentle,

are

nuttier

similar.

THE RAW 50 STAPLES

37

THE TRUTH ABOUT COCONUT OIL

Pity the poor some

About

coconut.

research claimed be

out to

Here

a

classic

are

link it to heart disease and

to

case

years ago coconut oil got

forty

of either mistaken

identity

or

a

bad

reputation

high cholesterol levels. guilt by association.

after

It turns

the facts I have found: What is not mentioned about this research is that

hydrogenated coconut oil, not raw coconut oil! The process of hydro genization creates toxic trans-fatty acids, or TFAs (also known as “trans fats”). These TFAs enter cell membranesin our bodies and block the use of essential fatty acids (EFAs) our bodies need (that’s why they’re called “essential”). The result is high cho the

study

used

lesterol and heart disease. Raw coconuts and

other words, real

cally

coconut

altered cousin,

generations

raw coconut

oil

was never

hydrogenized

to

liver to

the

coconut

no

guilty culprit. oil, that ruined

TFAs,

It’s the

none

at

all. In

evil, twisted, chemi

coconut

oil’s

reputation for

to come.

The truth is that the benefits of hard

oil, however, contain

coconut

oil (also known

exaggerate. It is cholesterol free. It contains the

as

only

coconut

butter)

are

fat that goes into the

energy rather than into the bloodstream. Coconut oil accelerates the

use as

metabolism, and may help people with ulcers, Crohn’s disease, chronic fatigue, and irritable bowel up

acne.

And

syndrome.

coconut

It may accelerate the

oil contains

caprylic

acid

fight candida yeast infections. And here’s a simple beauty tip: I alternate skin. If the skin is the

largest

organ in the

healing of wounds and helps to clear and two other fatty acids that may

coconut

body

oil with

body

and absorbs into the

lotions

on

my

body things

you

it, then I would rather absorb pure healthy coconut oil and chemical-free body put lotions, both of which I feel will put up a protective barrier, preventing my skin from on

absorbing the pollution that lands on it from the air. By the way, the dark brown, hard-shelled coconut you see in the store with the dry coconut meat inside is just a Thai coconut that has had the husk removed, thus allowing the shell to dry out and crack. These cracks let in air, which then causes the coconut meat to go rancid from oxidation and become hard from drying out. That is why you want Thai coconuts (also called “young coconuts”) that are still wrapped in their white, barkllke cocoon~ This husk protects the shell and in turn the coconut milk

and meat inside,

keeping

how to open coconuts.)

38

THE RAW 50

them fresh until the coconut is

opened. (See

page 97

on

HOW TO MAKE RAW FRUIT PRESERVES There’s

need to cook fruit

no

make

to

their cooked cousins and easier

jam

or

Raw-fruit preserves

jelly.

are

tastier than

make. Here’s how:

to

Peel, seed, and slice your choice of fruit and put in the blender. Blend until it is 3 minutes, the smoother the

liquefied (about

trays lined with Teflex sheets and above the an

of the shelf.

edge

Dry

in the

place

the fruit

better). Pour the liquid

dehydrator.

until it becomes

purée

average of 24 hours for drier fruits and 48 hours for

dehydrator

onto

Do not let the mixture rise

leathery.

This takes

juicier fruits.

Once the fruit has reached the desired texture, soak the fruit leather in water

for 1 hour. Drain and put the

the bowl of

a

food processor. Blend the fruit into

slowly adding

able preserves, water

through

Spread

rehydrated

the feed tube

a

as

TIP

spread-

Preserves

very small amount of

drated cracker

or

on

can

also be transformed

into fruit syrup in the food processor.

needed.

Gradually

the preserve

purified

fruit in

your favorite raw,

dehy-

water

unbaked bread.

increase the amount of

added and whir in the blender

until the

consistency

is that of syrup.

ONION AND GARLIC Both onion and ficial to

garlic

properties.

are

essential items in the

Onions have antioxidant and

combat cholesterol and

boils, and Garlic

some was

used

has antibacterial

helps

with

products as an

cancer.

They

used in the

pantry and both have many bene

anti-inflammatory properties of

treatment

scars

contain onion extract.

gangrene

during

both World Wars; it

and is used in treatments for intestinal

fungal infections, digestive disorders,

terol, and candidiasis (vaginal yeast infections infection; moodiness and bloating

are some

My father used garlic to reduce

his

and work

sometimes used to treat blisters and

are

antiseptic to prevent

properties

raw

cardiovascular

are one

parasites.

problems,

indication of

Garlic

choles

candidiasis

a

others).

high blood pressure

and

hypertension.

Dr. Robert Marshall of Premier Research Labs in Austin Texas makes

a

wild

garlic

complex. The flavor of both onion and

garlic

are

stronger when

raw, so use

accordingly.

THE RAW 50 STAPLES

39

BRAGG LIQUID AMINO ACIDS This

flavor-enhancing

condiment is

a

great

for soy

replacement

cause,

unlike them, it is unheated and unfermented. It is also

sauce,

which

usually

lists wheat

full of amino acids, which essary to the

raw

are

as

the

the second

or

tamari

sauces

gluten free,

ingredient (salt

unlike soy

first!). Bragg

is the

blocks of tissues and organs and very

building

be

is

nec

foodist.

VEGAN OR NOT? Many people What is

in the

raw

food

community

are

vegaris,

though

not

all.

who does not eat any

someone exactly? simply, and are distinguished from vegetari honey. Vegans including dairy products, ans, who do not eat animal flesh, but may eat dairy and eggs. The majority of vegans (and vegetarians) eat cooked food, although some do a

Put

vegan

a

vegan is

animal

fact, the

not. In

reasons

for

not

most

recognized

to

in the raw-food movement

eating animal products include

concerns

the violence and disorder of the world, and

Not everyone

comes to raw

food the

same

are

vegan. Their

about how safe uncooked

be, respect for other sentient beings,

meat may or may not

tribute

names

reluctance

a

specific

way, for the

health

same

to con

concerns.

reasons, or

with the

goals. My experience has been that most people embrace a rawfood diet because they have a specific end result in mind, such as overcoming an ill values and

same

ness or a

disease,

losing weight. Along

philosophy “totally

vegan

never

or

as

become

raw

necessarily

some

of those not.

people might adopt Similarly, most people

raw.”

It doesn’t have to be

is not

the way,

well, while others, like myself, do

nothing when it comes to raw food. Eating having a radical, philosophical, or ethical conversion ex ultimately take some of them down that path, but it cer

a case

of all

or

about

The

journey may perience. tainly doesn’t have to.

prolong my career by eating natural foods that would nourish me me healthy both inside and out, while allowing me to wide of foods. a My first book included recipes for raw-meat and raw enjoy range fish dishes. Dr. Nick Gonzalez, the Cornell-trained physician who wrote the foreword to this book, is a leading researcher in raw-food and raw-enzyme therapies. He ex I

adopted

a raw

diet

so

I could

and make

40

THE RAW 50

plained

that

over

time, different

ments and ecosystems; we

tend to travel

so

us

evolved in

and relocate all

extensively really affect

nomenon, too new to

the results it may

or

their diets to their local environ

peoples adapted

not all of

may not have

our

over

adaptation

on our

precisely

the

same manner.

the earth. This is to

new

a

modern

environments

Today

phe

or to assess

health.

people from all over the globe make our home in our genetic roots are planted deeply elsewhere. People change loca tion, but their roots will always remain their roots and may be planted somewhere thousands of miles, and many climates and cultures, away. We end up biologically adapting to different diets based on where we transplant ourselves. Yet for our bod ies, our optimal diet and nutrition will always be based in our roots, which often are grounded in faraway places and environments we have lost track of and no longer I and millions of other

Although New York City,

identify with. In other words, what feeds me best may not be what best feeds my neighbor, like it or not, It seems that some of us evolved for optimal nourishment through eating meat or fish or dairy, while others of us did not. I believe your body knows what it needs and will tell you. Although you may want to be vegan, you may find that your body is genetically adapted to animal products; you may

need them. On the other hand, you may feel

even

without animal

My and be when it

products

in your

diet, and if that’s

so,

wonderfully

my hat’s off to

satisfied

you!

advice is do the best you can, eat what you think you need and feel is

patient

and tolerant of others. And most

comes to

important,

right,

check with your doctors

your diet.

SPROUTING AND GERMINATING One

reason raw

only versatile,

foodists

eat so many

seeds, beans, and

nuts is

because

but also veritable treasure troves of nutrition. Valuable

Mother Nature has

as

they

are

they

may be,

not

they are tightly locked. Fortunately for us, releas ing their enzyme inhibitors and freeing their nutrients is simply a matter of immersing them in water, which can be done by germinating or sprouting. Seeds and beans can be germinated, and given more time they can be sprouted. Nuts germinate, but most

seen

to it

that

will not sprout.

Most

and it is

raw

foodists take

essentially

a

germinating for granted—it

once-and-you’re-done

is

something they

do

deal: you soak, walk away, then

routinely,

come

back

THE RAW 50 STAPLES

41

and after

rinsing,

you

what you soaked and what has

can now use

germinated

in your

Sprouting takes a little more time, but is still a fairly simple process. Unless they state otherwise, the redpes in this book assume that you are germi

absence.

nating all seeds, beans, and Remember to

use

Roasted, canned, jarred,

cooked) will

not

nuts.

only dried, or

raw,

otherwise

and

preferably organic seeds, beans, and nuts. processed products (which, by definition, are

germinate.

GERMINAT$NG, STEP-BY-STEP begin the germination process, rinse the beans, nuts, or seeds; place them in a glass bowl or jar with under an inch of purified water; and soak them at room tem

To

perature for the

glass jar

or

After

amount of time indicated

bowl with cheesecloth

they

germinated beans, nuts, ready to use

or

as

the chart

stocking

to

appropriate

seeds with

recipe. They granola.

eat or use in any

in foods such

THE

or a

have soaked for the

on

purified

the

keep

amount

the next page. Cover the

bugs

out.

of time, rinse and drain the

couple of times. They are now dehydrated after germination for

water a

also be

can

on

ONE, TWO, THREE OF SPROUT$NG

To turn

germinated seeds

1. Put the

ing

lated.

Again,

or

beans into sprouts

beans

germinated

container

or

or

seeds, such

bowl, making

cover

sure

that

as

chickpeas

they

are

or

almonds, in

a

sprout

well drained and well venti

the container’s open end with

a

fine mesh

stocking

or

cheesecloth. 2. Set the

sprouting container on your counter and allow the required time (see the chart opposite).

beans

or

seeds to

sprout for the 3. Rinse the

sprouted

nuts or

seeds with

purified

water a

couple

of times for

good

measure, and drain well.

either eat your sprouts

You

can

that

point they

are

likely to

vacuum-sealed) container

42 THE RAW 50

right

away

become bitter.

in your

or

store them

Always refrigerator.

store

for up

sprouts

days—after airtight (not

to 5 or 6

in

an

GERMINATING AND SPROUTING TIMES INGREDIENI

O~ERMINA~O~t ~

~

8 hours

2—5

8—12 hours

12 hours

BARLEY

6 hours

3-4

BUCKWHEAT

6 hours

2

CASHEWS*

2-.2Y2 hours

n/a

CHICKPEAS

12 hours

12 hours

KAMUT

7 hours

2-3

LENTILS

8 hours

12 hours

ALFALFA

ALMONDS*

days

days

days

days

day

2-5

days

MUSTARD

8 hours

2—7

days

UMONDS. *

6 hours

n/a

OAT GROATS

6 hours

2

days

PUMPKIN

8 hours

I

day

RADISH

8 hours

2-4

days

RED CLOVER

8 hours

2—5

days

RYE

8 hours

3

SESAME SEEDS

8 hours

1—2

SPELT

7 hours

2

SUNFLOWER SEEDS

2 hours

2—3

WALNUTS*

4 hours

n/a

WHEAT BERRIES

7 hours

2—2Y2

WILD RICE

9 hours

3—5

MUNG BEANS

NUTS

(OTHER

the

THAN

I

that sprout

fact, almonds

*Almonds

are

sprouted.

Note that their sprouts will be vety small,

only

nuts

easily.

In

even

are

days days

days

days

days

days

most nutritious

when

after 12 hours of sprouting time.

THE RAW 50 STAPLES

43

I U

‘~ ~

YUMMY NUTTY RAW OATMEAL

APPLESAND .5. CREAM MUESU

10 RAW

BREAKFASTS What is

breakfast, anyway? When you think of

a

breakfast, what

A

COMPLETE

“

SREAKPASTSP*AXE

“most

mind? For most Americans this

comes to

important meal of the day” may

coffee with sugar,

cup of

mean a

accompanied by. a bagel

muffin.

or a

____________________

Or

5

CMHEW$ANANA~ ~AKt~5

maybe

it’s cereal with

milk; fried eggs with potatoes,

bacon, and toast; pancakes with syrup;

glass

S

or

yogurt and

a

of juice.

_____________________

Outside of the Western world, breakfast choices

often

day is

more

salad.

(Maybe that reason why Japanese people, before they started

adopting

7

Japanese

are

sometimes start their

poached salmon, rice, and

with

one

exotic The

Western

low rates of

dietary practices,

cancer

a

used to have such

and heart disease.)

S

_________

8~2~~’ EXPtOSIONI*I$IC

Those who eat

often turn

to

raw

food—especially beginners—

foods that look like their cooked counter

part whenever possible. That’s why

popular.

Even

though

raw

raw

and cooked

granola

granola

is

look simi

_____________________

lar, the grains in your commercial cereal

0 RASi~.• F

cooked. Under the intense heat, the grains the ratio of

proteins

carbohydrates. 4~’ IV

ADSfl~’ RREAJCFAST

~COOKJE~

‘S

are, in

to

ar.

fact,

changed:

shifts in favor of

carbohydrates everyday cereal

This makes your

and grä

very sugary food. However,

nola

a

Raw

granola

difference

Of

by taste—only by

pour raw,

how it makes

30). If you don’t to pour

milk

over

I like the

consume

your

a

ner.

We need to start

me

our

day

with

have found that when I don’t eat in the seems

morning. I

am

If I eat

not the

And while

you

a

poor lunch, I

But

why

not? No

only

one, because

the

sales of

subject, who’s

candy

to say

pressed

except we’re

reason

olive oil,

a

a

salad in the

little

Himalayan

not

used to

morning. Try sea

you should eat

If I a

am on

commercial

to manage

Oh and

a

raw

and

waiting for

before and

more

gives

it’s

it that

organic

vacuum

not

sealing

a

familiar, doesn’t

morning

and

And it

soaring.

a

fruit salad.

way!

mesclun mix with cold-

through

my salad in

Stop kidding yourself, and

you when you start your

thing:

me

I

eleven o’clock

salt, hummus, guacamole, and

snack bar. This sounds

are

through.

us

are

din

over

that the acronym is SAD—

your

seared steak from dinner the

green drink

the way, if you

night

tuting

a

than cooked.

by

almond milk

can’t eat salad for break

start

person,

refrigerating

a

some crum

morning—and

night before (since

small dinner). I would cut it into pieces for my

the run,

the

One

save some

and snacks

eating

an

can

you

queen, and dinner

morning, unless

bled cheese. The salad has all you need to carry you then some! I used to

a

hungry by

am

we

(funny

doesn’t include salad in the

I love

Personally,

raw

hungry again by four o’clock.

am

can

kefir (see page

make

lunch like

great breakfast, I

a

we are on

appropriate!)

dairy,

to raw

of nutrients to carry

a reserve

fast? It’s true that the standard American diet how

You

important!

so

king,

granola.

some raw

always

can

choices is a

access

Or try

granola.

products,

I can’t tell the

that saying expresses the importance of breakfast

like

To

animal

the

“Eat breakfast like

expression

pauper.”

over

to eat your

if you have

or

granola. Having

raw

pages 41 to 43).

feel afterward!

me

options for how

the handful into your mouth,

unpasteurized

germinated (see

is

cereal, but much healthier. Personally,

course, you have so many

by

pop it

is reminiscent of

granola

raw

morning salad.

glass!

Or I will eat from

it? Raw food is

no

harder

making yourself healthy! try making these dishes

them

so

that

they

are

ready

day!

if you feel that you can’t

give

up

coffee, you might try

Teccinno’s roasted herbs for every other cup of coffee you drink.

several flavors: I like the vanilla, but you may

prefer the mocha

or

to

They

substi

come

coffee flavor.

in

YUMMY, NUTTY RAW OATMEAL SERVES I 1 cup

raw

oats,

germinated

The great

about oatmeal is that it has been shown to lower

thing

(see pages 41—43)

cholesterol. The great

cup raw almonds, germi nated (see pages 41—43)

that’s

1/4

tasteless and

purified water (approx. 110 degrees F)

I

no mean

thought

it

nuts

feat. When I

gloppy.

member

so

this oatmeal: I love it. And

kid I

on

ate

never

oatmeal, because

gloppy. Looking back,

This oatmeal,

and fruit and cinnamon,

hot water and don’t take

~/2 banana, sliced

was a

tasteless and

was

warm

cup

thing about

as

on

well

that

as

I realize it

was

the other hand, is full of oats

that stand up under

unappetizing consistency

I

re

well.

Ground cinnamon to taste Raw agave nectar to taste

Rinse the

germinated

food processor and

TIP It

can

truly

be

a

challenge

raw oats.

to

find

It’s easier to

46 THE RAW 50

oats

chop

and almonds. Put them in the

them

coarsely.

Transfer to

a serv

ing bowl, add

the ¾ cup of

gether with

fork. Add the cinnamon and agave nectar.

a

warm

water, and mix them to

Top the oatmeal with sliced banana.

:.

APPLESAND CREAM MUESLI SERVES I

Hass avocado

I

ripe

2

tablespoons

I

fresh lemon

at

a

friend’s house in Switzerland

have for breakfast, when I found of it before.

juice 1/4

was

to

cup

raw

me

My

apples,

something

box of muesli. I’d

never

to

heard

try it—she loved the stuff—but

liquid honey

any

1/4

cup

14

cup raisins

raw

a

to

me

for

it tasted like cardboard with little bits of fruit in it.

recipe has

Now this 4

friend told

looking

variety

rolled oats

very little in

ual

ingredients.

It also has oats in it, but it is creamier than the

page 46.

on

Avocado tends to take

on

1/4

it—in this

case

contributes

Kelly’s

Macadamia

Cream

(optional,

Whipped

page 134)

with its distant Swiss

cousin. It’s called muesli, but it retains the flavor of all the individ

oatmeal

cup raw pistachios, germi nated (see pages 41—43)

common

need to

a

the flavor of whatever you

honey, apples, and

lip-smacking

lemon

juice.

pair with

The lemon

juice

sweet-and-tart taste. Notice you don’t

any water to make this dish. That’s because the

use

avocado becomes like

a

thick

cream.

Who in the world doesn’t

love cream?

TIP If you think the muesli is just begging for more nuts, add more.

your

free

Don’t be afraid to add

own

favorites, and feel

to toss in more

fruit too.

fresh

Peel and

pit the avocado

and put in the blender

the lemon

juice and honey.

them to

medium

a

or

Core and

peel

the

along

with

apples, grate

fine texture, and transfer to the

blender. Add the rolled oats and raisins and blend until creamy,

adding

the

pistachios

toward the end to

lightly

chop them. Spoon

the muesli into

Macadamia

Whipped

a

bowl and fold in

Kelly’s

Cream if desired.

10 RAW BREAKFASTS

47

YUMMY DAIRY MUESLI SERVES I 4

tablespoons

flax seed oil

2

tablespoons

raw

If you

can

find

stores sell

milk

raw

Kefir is 1 teaspoon

3Y2

ounces

raw

honey

cause

page 30)

This crushed

tablespoons coarsely ground flax 2

it is

or

seeds

1/~

cup fresh seasonal berries

or

sliced fruit of your choice

I think

milk,

milk, but make

yogurtlike

find it

rants. I

kefir (see

a

raw

sweeter

milk

course,

it’s

product

page 30

recipe. Many farm

organic.

often found in Indian

on

restau

kefir.)

is your substitute for the

nola you may have eaten for

of

sure

love this

than yogurt. Kefir balances your system be

probiotic. (See

recipe

you’ll

yogurt and cooked gra

breakfast, but it is

even

better, and,

better for you.

Combine 3

tablespoons of the oil, the milk;,

and the

honey

Dash of cinnamon in

2

a

bowl and add the kefir

tablespoons

cover

in small amounts. Put

of crushed flax seeds in

it with the fruit.

tablespoon

gradually

a

cereal bowl, and

Top the muesli with the remaining

of flax seed oil and add

a

dash of cinnamon.

Serve.

BREAKFAST TIP a gourmet? Well, everyone needs a breakfast for quick, easy mornings when you are just too rushed to fix anything yourself. All you need is some granola made by a com

No time to make muesli? Not

pany called Good Stuff from Mom and Me, who have done all the hard work for you. The granola is raw, utterly delicious, and very It indudes buckwheat, dates, sunflower seeds, raisins, al monds, pecans, walnuts, brown flax seeds, sesame seeds, and

healthy.

hazelnuts. All you have you can’t find

raw

milk,

to

do is

use a

buy

the

raw

milk to eat it with. If

little almond milk. It’s

so

quick

easy, your kids can help themselves while you sleep late. This granola, and other Good Stuff, is available online.

48

THE RAW 50

and

COMPLETE BREAKFAST SHAKE SERVES I I

ripe banana, sliced

1/2 fresh

mango,

This shake is my sister Christine’s favorite

peeled

and

admit she did

a

sliced

Shake is

1/4

cup fresh

potassium, and, best

1

tablespoon

pineapple,

sliced

1

tablespoon

of

all, organic

sneaky

greens for nutrition hidden in

of my sister. Thanks

to

Christine,

oil there’s

raw,

I have to

with fruit for flavor, banana for

beautifully balanced,

the mix. That’s pretty coconut

morning shake.

great job with this recipe. The Complete Breakfast

now no excuse

for not

getting

your greens in the

morning.

smooth al

mond butter 1

tablespoon

green

powder

Combine the banana, mango, mond butter, and green

pineapple,

powder

in

until smooth. Pour the shake into

a

a

achieve the

Mangos

are a

Besides

being

comfort food.

consistency

oil, al

blender and puree

tall

If the shake is too thick for you, add

TIP

coconut

glass a

and

serve.

bit of water to

you like.

rich in vita

mins, minerals, and antloxi

dants, they have enzymes similar

to

papain,

which is

found in payayas and aids

digestion.

10 RAW BREAKFASTS

49

CASHEW BANANA SHAKE SERVES 1

1/4 cup raw cashews, soaked for about 2 hours and

guacamole.

drained

derful mixed with

% ripe pitted and peeled

Chef Dan Hoyt of Quintessence Restaurant. It’s

avocado

won’t believe it. Before I tried it, I couldn’t believe that avocados

2

ripe bananas, sliced

Y2 teaspoon extract

raw

1

tablespoon

raw

tablespoons

could taste

so

When you

are

and ice until

agave

this is

raw cacao

one

now

I’m

a

convert. I

so

extract most

of

us

grew up with is made with al

cohol. If you have or have had alcohol problem you may

an

not want any

alcohol,

no

mat

little. Those of you who follow Hilda Clark’s ter how

may not want alco hol because of its effects on

teachings

the liver and because of

possi

ble parasites. If you want to make your own nonalcoholic vanilla extract, vanilla bean

by

won-

Raw

creamy, you

love this shake.

ready for breakfast,

blend the cashews,

they a

reach

glass

a

and

milk-shake-like serve.

Add

a

nectar

just steep a overnight in glyc

cover.

THE RAW 50

or

avo

honey,

consistency.

Pour

little water (filtered

raw cacao

for

an

extra

consistency,

boost. For

back childhood memories of chocolate milk.

The vanilla

wasn’t

as

thick creamy shake!

Add the

50

missing.

recipe that

Avocado tastes

and distilled if you have) to get the desired

TI P

erine to

but

was

banana. This shake is made

honey and

good,

the shake into

1 cup crushed ice

2

time to accept avocados in any

I didn’t know what I

cado, bananas, vanilla extract, salt, agave

honey

or raw

me some

vanilla

(see TIP)

Y4 teaspoon Himalayan salt

nectar

It took

me, it

brings

SIMPLE FAVORITE GREEN SMOOTHIE SERVES 4 I head

organic

romaine let

tuce, shredded 6

I’m not

kidding—Margi

the whole

to

thing.

to, make. What’s

TIP

nutrition of

Romaine lettuce is chock-full

of nutrients. It is sources

a sur

Just mix them up and go for it. I’ve made this smoothie in the

past, intending

C, B1 and B2,

quite

prise. My advice is, don’t think about the individual ingredients.

ripe bananas

best

Ende’s no-brainer smoothie is

one

of the

raw

put half away for later, and ended up drinking

It’s

refreshing

more, it

greens.

and smooth and

so

simple

and easy

fills you up and provides the tremendous

Margi’s

how many of her classmates

smart,

no

at McMaster

doubt about it. I wonder

University

start their

day

this way.

for vitamins A, as

well

as

fo

late, magnesium, potassium,

With the blender

on a

and iron. nanas,

adding purified

sistency.

low

speed,

puree the lettuce and ba

water as necessary

Pour the mixture into

a

glass

and

for

a

smooth

con

enjoy!

10 RAW BREAKFASTS

51

CAROL’S MORNING KEFIR DRINK SERVES 2 2 cups

raw

This is my favorite

kefir

(see page 30) 2

tablespoon

green

to

sure

E3LIve

or

powder

2 teaspoons coconut oil

tablespoon

raw

agave nectar

TIP’~’~ My

sister has found that

essential

fatty acids,

is

I’m

one

through

kefir

so

I

be

can

and the agave nectar is, well, agave nectar, crave

with it, I feel

so

this drink in the

much stronger.

morning and

Perhaps there Explosion

on

page 53.

Blend the kefir, E3Live agave nectar

and

serve.

or

thoroughly

green in color

THE RAW 50

own

The kefir is sweet, the

drink better than this, and that’s the Mega

çl~.aper than store-bought

52

morning.

which is ambrosia from God. I

agave available online is

Shop~around for the best source for your products.

drink. I make my

E3Live is nutritious, the coconut oil builds the immune system with

once

2

morning

have this drink every

green

powder,

coconut

oil, and

in the blender until smooth and

throughout.

Divide between two

glasses

CAROL’S MEGA HEALTH EXPLOSION DRINK SERVES I

Morning Kefir Drink (opposite) 2 cups Carol’s

1/4 teaspoon coral calcium

tablespoon powder 1

A friend of mine read this

you, it sounds like

1

tablespoon

That’s

not

entirely

uninten

throwing

helped

get what

our

us

form the best of

wrong. They’re

foods, but they

no

body

raw

needs

can

by making available

for

eating Mother

add potent nutrients to as

in

supple

foods and nutrients. But don’t get

replacement

foods. Think of this

tablespoon Quantum-Rx Slim-Body whey

project.”

tional. I’m

ment

1

science

I have to tell

in this drink because nutritional science has

colostrum

1 tablespoon Quantum whey protein

a

recipe and said, “Carol,

Carol’s

a

Nature’s

diet of

fresh, living

Morning Kefir Drink with

those mornings when you need

an

extra

jolt

me

raw

a

punch for

of energy!

tocotrienols

Combine all the

oughly.

ingredients

in

Pour the mixture into

a

a

blender and blend thor

glass

and drink

upi

TIP Don’t freak out about the

gredientsl.YOi~ them at

a

can

in

find all of.

well-stocked local

health-food

store~:

10 RAW BREAKFASTS

53

RAW GRANOLA WITH FRUIT SERVES 1

GRANOLA

1/3

1/4

to

soaked

cup

A

raw

rolled oats,

overnight and

drained

1/4

cup

almonds, soaked and drained

Small handful of raisins,

preferably

a

mix of

as

course,

companies just

“easy,”

as

far

as

it

usually use

one.

When you

else needs to be said?

granola

have you

and

looking

see a

food item de

anything

help

but. Of

them sell

more

prod

this dish is concerned, I’m not

amazing food. This really

This

be

turns out to

the word to

other than the opportunity for you

yellow

and brown

easy breakfast for

scribed

ucts. But

raw

overnight

perfect,

a

is

to

easy—and

have raw

selling anything better health through

and

good

for you. What

except that it’s

lip-smacking good! Nothing, of fresh-squeezed orange juice will

glass

forward

to

breakfast every

day.

1/3 cup dried cranberries Seasonal berries

or

sliced

In

a

bowl, mix together the rolled oats, almonds, raisins,

fruit of your choice

and cranberries.

Top the

honey to

and drizzle with

honey

Raw

1 cup

raw

taste

milk

or

mixture with your choice of fruit

to taste.

Add

raw

milk

or

Cheater’s

Almond Nut Milk if desired.

Cheater’s Almond Nut Milk

(page 158)

TIP

:

Drying fruit

Buy organic when the price is right, and toss dehydrator to dry them out before storing them. All have to do is wash them, and depending on the fruit, peel you them. For example, you may not want to eat a mango skin, but for is easy.

them in the

blueberries

or

grapes you would.

a great way to enjoy seasonal fruits like blueberries and cranberries all year long. Most people never think about making their own raisins, but once you have tasted your own preserved

This is

grapes, you may neveT buy raisins again. Just remember, they take about 30 hours to dr~ so make a big batch. When your family tastes

54 THE RAW 50

these, they will go fast!

ALMOND RAISIN BREAKFAST COOKIES 1 cup

1%

golden

cups

2 cups

flax seeds~

purified

water

Who would have

Okay,

almonds, germi

nated (see pages 41-43)

pitted

25

MAKES 24 COOKIES

nated are

dates

Y~ cups raisins

or

goji

model would offer you cookies for breakfast?

these aren’t just any old cookies.

nuts

and seeds,

they

They

granola

or as a

are

made with

germi

highly nutritious, and, of course, they

are

raw! Whether you eat them broken up in

breakfast I

thought a

cookie makes

no

bowl

a

if

as

they

matter. It’s not

were

the form,

it’s the function.

berries

Soak the flax seeds in water for 1 hour

tiriie~to

make cookies

processor. Process

yours~if at home? MIss Ul~

raisins and

han’s Oatmeal Raisin Cook

porated,

ies

are

until all the water is

ingredients, except the raisins, in a food until finely ground and well mixed. Add the

soaked up. Put all the

TIp:.., No

or

made of

organic

groats,, dates1 raisins,~ ~ apples, almonds, coconut, and spices. You can learn’ about their creator, Harlem’s own Lillian Butler

but not

Spread

oat

the food processor until the raisins

pulse thin,

a

ground even

lined with Teflex and at 115

degrees

F.

are

incor

up.

layer of the

mixture

on

place in the dehydrator.

dehydrator trays

Set the

dehydrator

Dehydrate for approximately 6 hours,

or

until

more

the tops of the

Remove the

of Raw Soul. One an

Lucky

giant cookies

Dudc

rnake~

turn

are

dry to the

dehydrator trays,

the cookies

over.

Place

on

touch.

lift off the Teflex liners, and

the trays, Teflex side up. Peel

oatmeal breakfast

cookie too. It Is sweetened I with

maple syrup (which is’~ though the restof, j

away the Teflex liners. Place the trays back in continue to

not raw,

the cookie is). Just the

thought of

it makes my

mouth’ water.

dehydrate

for

at

least 10

Remove the cookies from the

more

dehydrator

and

hours.

dehydrator and

cut each in

half, and then each half into quarters. Place the cookies back

“

the

dehydrator.

to 15

hours,

or

on

Continue to

the trays and return the trays to

dehydrate

until the desired

approximate total cooking

for at least another 14

consistency

is achieved. The

time is at least 30 hours.

10 RAW BREAKFASTS

55

!.~‘. !1; CHRISTINE

ALT

~

Siblings are notorious for being at odds with one

For

other.

more

than

ten years, since

my sister Christine to

adopt

convince her to make the

First, she said it

the

eating habits.

raw

my

day I began eating

raw

I’d been

myself,

urging

No matter how much I tried to

switch, she refused.

because she didn’t want to get too thin. To be truthful, I

was

un

perhaps the best ai’~d most famous plus-size model in the industry, she didn’t want to do anything that would jeopardize her career. In the highly competi tive world of modeling, that’s certainly understandable. But that wasn’t her only reason. Christine also loved to cook and didn’t want to give up her gourmet cooking to “eat carrots.” Deep inside, I knew that the day would come when Christine would decide she derstood. As

wanted

to

enjoy those

same

times, I decided to wait her

benefits that I’d discovered. for the

patiently

moment when

Although

she

was

it

was

ready

for

hard

some

me to

help

her life for the better.

change One ordinary day

home

on

January 2006, I decided

in

Long Island.

On my way, I

picked

to

up the

stop in

phone

to see my sister at

her

and called her. “Don’t

come

over,” she said. “I can’t move.” “What do you “I

am

lying

on

mean

my bed

you can’t move?”

hot and cold

alternating

packs on

my back and it’s just not

helping. I can’t even get to the couch to sit and visit with you,” she said, moaning in agony. I simply couldn’t believe my beautiful, vibrant, fun-loving, sister could be in so pain that she couldn’t live her life the way she always had, the being the nosy sister that I am, I picked up my mom and went to

much

way she wanted.

So

see

Sure

enough,

model in the

painting.

prime

Her skin

like the cracks

on

Worse, she She told

pale and looked like an old lady, not a beautiful only was she in pain; she looked like a Old Master with little cracks that reflected light in every direction,

was

of her life. Not

was

covered

the face of

really

me

getting better,

56 THE RAW 50

my kid sister

Rembrandt.

a

couldn’t

move.

she had been in

she

her anyway.

was

getting

physical therapy for three months,

worse.

but instead of

And, she said, she had lost faith

in her thera

who seemed

pist,

do to

help

to

be

up his hands in

throwing

me

degenerating

she had three different

disk, and arthritis. Quite

“Well,” I thought, “God works told her I

thought

peration,

she gave in.

raw

in

I took Christine into New York to

predictable:

answer was

“She doesn’t

mean

car on

the way

clined to listen had

brought

to

to

body therapist, water so

pointedly.

was

Elizabeth Schoultz,

Christine was, “You

lot of

went onl

Dip!. dehydrated.” My sis be,” she said, proudly.

are

that can’t

Christine looked at

essential

acids oils,

fatty

Christine’s look

changed

me

more

like I

eating

explained things

to

raw a

a

an

hour and

health

problem

or

specifically,

from confusion

a

half. When

we were

three. But since that

decade earlier, I could

me—or

from

was

to

hookedl

Christine’s back for

that she had

she be any different from I

a

ways, and

her house, I gave Christine my “raw talk.” I knew she’d be

now

me

on

my

to

means

I knew then that she

Elizabeth worked

a

water,” I said

Finally the lightbulb

curiosity, and

herniated disk,

a

hat trick!

see

“I drink

crazy. I seized the moment. “She

oils.”

with her back:

problems

a

mysterious

Ac., L. Ac. The first thing Elizabeth said

raw

to

although I don’t like to force a change, this is my chance!” I took a deep breath and food might help her get better. Finally, probably out of des

my sister suffer to

ter’s

really knowing what

not

her.

She told

see

despair,

hardly

blame her.

in the

more

was

Why

in

what would

you?

Christine the best way I knew how. I told her the

body

digest food. The body does this because its to digest and utilize food and water. If you think

needs nutrients to make enzymes to most

essential function

about it, it’s

simple,

function of the even

earth is

common sense.

Without food and

water

we

secondary. Repairing itself, maintaining functions and elimination—everything else is

body

basic organ

on

is

die.

Every other

the immune system, a

distant second!

problem with cooked food is that it no longer has any enzymes of its own. So digest cooked food, the body pulls nutrients from the most readily avail able source, itself. The body then produces enzymes to digest the cooked, nutrientdepleted food, which no longer has the nutrients to replace the nutrients in the body that were used to make the digestive enzymes. It’s a big vicious cycle! As a result, the body begins to break down and age. Here is an even easier way to look at it: To digest that cooked meal from last night, you will pull vitamin E from the collagen in your skin, resulting in wrinkles. You pull the copper that gives your veins and skin their elasticity, and over time this can The

in order to

~O RAW BREAKFASTS

57

lead

not

bones and Those not

only

broken

only to

heart attack)

spider

veins, but much

burst veins in your heart (a

worse, to

brain (a stroke). And what about calcium? We all know about brittle

or

osteoporosis. just

are

a

few of the many vitamins and minerals

make the enzymes necessary

and maintain

our

bodies and

provide

to

a

digest food, but

nutrient

reserve

need every

we

also

day. They

help repair, rebuild,

for whatever else

we

may

need in the future.

So, in

a

nutshell, cooking destroys essential enzymes. The body needs those

zymes and must re-create them when causes a

they

are

depleted

for

en

sustain life. That

us

lot of stress and “dis-ease.” Raw food puts back what

our

bodies

desper

ately need, restoring biological harmony! After the

speech,

showed her how

I took Christine to Whole Foods for

staples.

I

recognize what’s raw and what’s not. Raw and cooked foods sit side by side on the shelf and usually look almost the same! In the end, it was more of an introductory lesson in raw-food shopping than a real shopping trip. When the cashier rang up the total, though, it came to more than $100. Christine

to

was

read labels

some raw

so

that she could

horrified.

Raw food isn’t

cheap, it’s true, but it is far more nutritious! And you’ll start to eat less food as your body comes back into balance and regains nutrients. I also assured Christine that there was a much bigger selection and better prices out there. I told her I’d show her where to get everything she could ever need or want, more cheaply and easily. I had been doing a lot of my shopping at produce markets and through the Inter net, but I knew I needed to make it simple for Christine and many others like her who needed some help. I wanted to KISS—”keep it simple, silly.” That’s why I started Carolalt.com. We are connected to almost everything. We keep an eye on the best prices, and best of all, we deliver everything right to your door. So much for excuses! It didn’t take

weeks later I got “I

am

long. a

Next

thing I knew,

a raw

monster on

my hands! Two

call.

mad at

“Uh-oh,”

I

youi” thought. “What

did I do now?”

“After two weeks of raw, I have still hurts and I can’t do

“Yet,” I said.

58 THE RAW 50

I had

anything

so

much energy and I feel

with all this

energy.”

so

good,

but my back

“What?” “Yet!” I said “So you

mean

“Give your to

It

again. “Yet,

you can’t do

anything, yet.”

I will be able to?” she asked

body

hopefully.

time to heal. It took you all these years to

point. Give it time to repair and restore itself. will happen.” I am very happy to report that today Christine is this

up the escalators at the mall, but she is still

raw,

Most

not

run

your

important,

down

body

don’t give up.

only running the wrong way making her own gourmet

and she is

many of which appear in this book. She got her health back and didn’t have

recipes, give up

to

the cherished, gourmet side of her life

few unwanted

pounds!).

And not

better, but she mentioned to with No

me

only

(although

she did have to

is Chris’s skin fresh and

the other

day

that

finally,

supple,

allergies!

As

an

of guy is

a

struggling are

gone.

No more! She is free!

added benefit, her husband, who is with the

regular Joe meat-and-potatoes kind huge changes in her vitality, her energy, and her a

only happy even enjoys a few raw treats and raw meals himself. “He saw major changes in me,” Christine says. “He went from a skeptic porter instantly!” not

up

and her back

after years of

discomfort, bimonthly shots, and over-the-counter pills, her allergies

more

give

health, but he

to

a

sup

10 RAW BREAKFASTS

59

I I II

‘1 I

2

13

CHILI CHAMP LUNCH

UN-SUPERSIZE ME!

ASIAN PERSUASION

1 0 RAYs!

LUNCHES So, we’ve

I A I~T

REAL MEN EAT

RAWLUNCH

like

a

queen. I don’t

queen, but

as

who grew up INDIAN DREAM

LUNCH

L

1

PIZZA PERFECT

LUNCH

the

I

• “

king.

know what it feels like to be

of

a

New York

City

And the

will do the

same

me

for

supposed

lunch

following

ordinary. menu.

menus

feel like

you!

are

ten

yourself to

take

a

break from the

And don’t feel that you have to stick to the full

Mix them up. Pick and choose.

If you tend to eat at your desk in the office, it is

18

THE IDEAL

easy to

pack

container

and store your meals. A

can

•

‘

21’ U

A HIPPIE PICNIC

THE RAW

MEXICAN LUNCH

bagging”

it!

simple plastic

fit the bill, and the food should last

unrefrigerated

~o

a

fireman

Island, I do know that I’m

one.

they

Next is lunch

diverse lunches sure to satisfy the simple and adventurous palate alike. Choose something that fits your

These

LIGHT-N-EASY LUNCH

a

meal choices that make

am sure

mood and allow

4 ~

Long

on

provide midday

really

daughter

to eat my lunch like

royalty.

1 0

breakfast like

eaten our

for

a

few hours.

Nothing

like “brown

The

by

the

good

same

goes for the kids for school. Whatever

way? School lunches have

reason!

Compared

come

under

lunch, they

to a raw

If you do decide to eat out at lunch,

percent In

you

or more

case

plastic

are raw.

are

raw.

your

own

cold-pressed olive

squeeze container. That way you

Order

a

salad and make your

with you. Then order

a

seared fish

If you have eaten

a

proper

or

own

Since I recommend that at least 75

are a

some

few

oil and

simple guidelines

at

out

Even

though

simple

and you will be

a

you may not be

four-o’clock

to

help

salt with you in

a

least your oils and salt

of what you have carried

steak and fresh fruit for dessert.

breakfast,

wheat is not the best food for the

leeway.

Himalayan

are sure

dressing

it will hold you until lunch and you

not order with your head. Don’t fall victim to out for

years, and for

in the Raw teaches you how to eat

should be able to resist the bread at the table and not be

stomach, which will call

lunch box,

disastrousl

be raw, you have

daily food

you don’t have my first book, here

along: Carry

little

of your

to the

scrutiny the last few

Eating

away from home and remain pretty much

happened

so

hungry

taking orders from

that you

your

can

hungry

sugars. (See page 67 for my ideas

on

why

body!)

hungry

at

lunchtime, lunch is important. Skip it

casualty eating candy

at

a

snack bar!

CHILI CHAMP LUNCH 1 cup

raw

1 cup

pumpkin

I

yellow

pine

nuts

seeds

bell pepper, seeded

SWEET MELISSA’S AUTUMN CHI-LEE

and diced i jalapeno pepper, seeded and minced

SERVES 8 Juice of 2 limes

I loved chili 6 medium

garlic cloves, 2 of

them minced extra-

kid, but I’d get acid indigestion after eating it,

realize

the result of the cooked tomatoes

was

my stomach. I

can

have all I want of this chi-lee, from

Melissa Davison of Terra Bella Cafe in Redondo Beach, Califor

nia, and I feel better after I

stands out, not

teaspoon ground allspice

eat it

than I did before.

Chili lovers know that the varieties

scallIons, (white and green

parts), chopped 1

now

burning

1/4 cup cold-pressed, virgin olive oil 3

which I

as a

it

won a

prize

only

at

are

endless. This

one

because it’s not cooked, but also because

the 2005 Texas Chili Cookoff in competition

with conventional meat-and-beans chili. 4 cups

2

chopped ripe

tomatoes

tomatillos, quartered Put the

I small fresh mango,

lime

chopped 1

teaspoon Himalayan salt

pine

juice,

minced

lions, and

allspice

at least 1 hour at 4 teaspoons chill

pumpkin seeds,

nuts,

garlic cloves, extra-virgin in

a

bowl. Stir

pumpkin pie

spice I ~4

teaspoons ground cumin

together

in

a

remaining

food processor

4

or

olive oil, scal

and marinate for

marinating, pulse the

toes, tomatillos, mango, salt, chili

spice, the

jalapeno,

temperature.

room

powder

While the first mixture is I 1A teaspoons

bell pepper,

toma

powder, pumpkin pie

garlic cloves,

and the cumin

together

blender. Transfer this mixture

to

another bowl and let it marinate for at least 1 hour. Combine the two mixtures Don’t

~erminate the

Soaking the

nuts in

together

and

serve.

nuts.

the

marinade is sufflcient.

Variation: For

a

heartier chili, stir 2 to 3 cups of

sprouted

lentils into the first mixture before you marinate it. 62

THE RAW 50

LETTUCE SHELL TACOS SERVES 6 2

ripe avocados, pitted and

peeled tablespoons fresh juice

Spanish

I know P. F.

lemon and

onion

the

they sell raw

tortilla. But sometimes isn’t it great

tablespoons chopped fresh parsley

2

There is

I ~/2 teaspoons

ground

is a

good

Chang’s

of

restaurants

like crazy. That many

to

have the

that you need?

body

offer stuffed lettuce wraps,

people

can’t be wrong. This is

way,

please

don’t be

tempted

whole book’s-worth of

to

reasons

use

why

iceberg lettuce.

I don’t think

iceberg

for you.

cumin

I garlic clove, pressed through a garlic press

cup sun.~dried tomatoes,

Cut the avocado into bite-size chunks and

lemon

juice. Chop the

soaked and drained for 2

add the

hours

jalapeños,

iY2 jalapeno

lightness

version.

By the

2/2

a corn

flavor you like and the

2

I medium

So this isn’t

peppers

sprinkle

with the

onion in the food processor, and then

parsley, cumin, garlic,

sun-dried tomatoes,

and salt. Process the mixture until it is smooth

and creamy.

1/2 teaspoon Himalayan salt

Distribute the taco

filling equally

among the six lettuce

6 medium romaine lettuce

leaves and then fold the ends of the lettuce

leaves

a

together

like

taco.

10 RAW LUNCHES

63

ZUCCHINI CRACKERS MAKES 24 CRACKERS

1/2

cup

golden

3h

cup

purified

flax seeds water

I can’t eat chili without crackers

zucchini, cubed

(approximately

2

in this book too. Mix and match

crumble crackers

over

cups) careful

not to

my chili,

become

tablespoons nutritIonal yeast (optional)

Grind the flax seeds in

raw

slurp

up the

just like

juices.

bread

are

you like. I love to

as

my dad used to do. Be

germinate the walnuts for too

walnuts, germi nated (see pages 41—43) 2 cups

bread to

In this book you have your choice of either—there

recipes I medium

or

long

or

will

they

big pile of mush.

a

2

transfer them to 1

hour,

ally.

or

a

spice

a

or

coffee

until all the water is absorbed,

stirring

occasion

Set aside.

chopped

food processor and

a

into very small, uniform

point of being

containing the

walnuts in the food processor and

ground, to the

but

again,

mushy

may need to

Once you have

them out

Teflex sheets and

use

over on

your

thoroughly

evenly

on

some

the

pulse

until

pastelike.

Add

texture.

they

are

finely

Add the walnuts

hands).

dry

ingredients,

dehydrator trays

at 115

dehydrator

Teflex liners. Continue to

to

degrees

the touch,

screens

dehydrate

and

them back in the Serve with

lined with

F for about 6

flip

the cracker

remove

the

for another 3 hours.

Then cut the crackers into the desired size and

crisp.

the

flax seeds. Put the

mixed the

two

dehydrate

hours. When the tops feel sheets

or

not to

it is

bowl with the flax seeds and zucchini and combine

(you

spread

not

pulse until

pieces, but

mush. You want to retain

the zucchini to the bowl

shape.

Place

for another 11 hours,

or

until

hummus, cheese, and guacamole;

or

with

dehydrator

your favorite soup.

64 THE RAW 50

and then

bowl. Add the water and soak for about

Put the zucchini in

well

grinder,

ALMOND BANANA SHAKE SERVES 1 I

Not full yet from your lunch? How about

ripe banana sliced

shake with almonds? As Dr. Gonzalez notes in his foreword,

1 cup almond milk 1 teaspoon

ground

germinated almonds may help protect against cancer. (They supposedly have estrogen blockers.) That is why I eat them

cinnamon

and include them in every meal I

~ ~

.~ ‘

For ajaeamler, shakepfreeze

t~banan~,sllèesfirst...~ ~

can.

1~.

~,i

~ -~

beautiful banana

a

Blend the banana, almond milk, and cinnamon

blender until

they

the shake into

a

reach

glass

a

and

together

in

milk shake-like consistency Pour serve.

.

10 RAW LUNCHES

65

a

2 1 cup

raw

UN-SUPERSIZE ME MEAL

almonds, germi

nated (see pages 41—43) 1 cup sunflower

seeds, ger minated (see pages 41-43)

celery stalks, finely chopped

RAW BURGERS

6

1/2

MAKES 8 BURGERS

cup minced red onion cup

chopped

Juice of

fresh

parsley

I gave up any

longer.

burger Juice of

1/2 lime

when I found I couldn’t

And that

was

better. But I’ve

burgers

Y2 lemon

burgers

and

picking

opportunity

to

do

okay

always

with

digest

the cooked meat

me

because I

actually

loved the process of

it up to eat it. This

recipe gives

like

making

me

the

raw

ham

a

perfect

so.

garlic clove, squeezed through a garlic press I

Blend the almonds, sunflower seeds, 3

tablespoons

tahini 8

Sprouted

Buns

Kamut Flatbread

(recipe follows), split

Lettuce, sliced tomato, and sliced onion for

Red Pepper

serving

Catsup (page

lemon and lime

juice, garlic, and tahini

blender.

the mixture into 8

Shape

Teflex-lined trays in the

Place the

burgers

on

the

give

you

your

burgers

a

twist,

instead

quinoa recipe, or them on the Thyme

can use

of kamut in this serve

Bread (see recipe, page 98).

66 THE RAW 50

and

place

them

at 105

or on

degrees

flatbread buns

and dress them with leaves of your favorite lettuce and

if desired.

TIP

patties,

food processor

split sprouted

Avocado

Mayo (page 68) or Egg Mayonnaise (page 68), optional

a

F for 24 hours.

slices of tomato and onion. Add

Raw

in

dehydrator. Dehydrate

129), optional

To

celery, onion, parsley,

raw sesame

one or

two

condiments,

SPROUTED KAMUT BUNS OR FLATBREAD MAKES

kamut, sprouted (see

6 cups

pages 41-43) (or

sprouted rye you prefer) 1,4

cup

it. I love

help

PIECES OF BREAD

bread, but

I know it’s nonnutritious,

and bad for the

every way I

thing

tablespoon Himalayan

Like

salt

is wheat

or

a

barley, spelt,

wheat

or

in

storing them

VacSy will

meds.

them

keep

first,

and

Why

reaction to

a

is

grain. This recipe

a

a

make it

VacSy system

to

to

keep

your

Combine the kamut,

thank-you

tional mixer, sary. On

a

or

in

a

into ‘,4-inch-thick buns

flatbread. but still to 28

Dehydrate

slightly

see

through

spread

at 95

a

a

minimum.

olive oil, and salt in

juicer with

adding

it about

degrees to 24

an

water if

the

op

neces

dough

1/~ inch thick for

F until the bread is

soft. The buns should be

hours, flatbread for 16

The

you don’t eat

dehydrator tray, shape or

them

what you have been

notes to

food processor,

Teflex-iined

stop

freezing

keep them fresh.

honey, extra-virgin

bowl. Combine the mixture

may take

can

longer storage.

After you taste these flatbreads and

missing, try

in.

weekend project with

days, provided

be frozen for

can

a

bunch of buns and

buns at least four

they

some

Hoyt’s kamut flatbread steps

not

making

in your

or

products.

quinoa, kamut

your kids? Think about or

fattening, just about

time that

little time to master, but it is well worth it when you

taking your sinus

a

and is

a cause

experience, much of the

This is where Raw Chef Dan

extra-

olive oil

and in my

something,

body

think of. Have asthma? Well, how much bread

can

pasta do you eat? Everything has

plus 2 tablespoons liquid honey

virgin 1

buckwheat if

cold-pressed,

I can’t

16

BUNS OR

allergy-forming, mucus-making,

cup

raw

1/4

or

use

8

dry,

dehydrated for

24

hours.

10 RAW LUNCHES

67

avocado mayo

You can’t have

“Hold the

mayo?”

by eating

raw, I don’t want for

can

No

MAKES2CUPS

way!

anything.

I

a

without the works. Believe me,

burger

have the works anytime I like, and

can

so

you. Choose between two different kinds of mayo. If you don’t like this one, try

the second recipe. I’ll get you

1 cup

raw

pine

large ripe avocado, pitted

1

tablespoon fresh

water and

lemon

soaking,

are

soft

and

or

VacSy

you will notice

Kudos

to

Brooklynite

never

a

teaspoon Himalayan salt

for

and

burgers

turned Southern Californian

great dip for

raw

veggies

vinegar

with the

nuts, then

chop

avocado, lemon juice, apple cider vine

or a

look at its cooked counterpart

store

until creamy. Use the the remainder in

keep for

where it should

fridge,

plump

pine

ingredients together

raw

cider

hours. When the pine nuts

have gotten

they

apple

raw

pitted dates

or more

mayonnaise

egg

herbs makes

you’ll

spread

container in the

raw

1

the touch. Drain and rinse the

to

decadent

tablespoons

water for 6

gar, salt, and dates. Process the as a

2

3 medium

juice

them in the food processor. Add the

mayo

the other.

peeled

purified

nuts in

pine

have finished

way

nuts

I

Soak the

one

4

or

5

a

days.

MAKESABOUT11/2CUPS

Tracey

spread

for

Oddo—this

raw

raw

mayo with

crackers! After trying this,

again.

11/2 tablespoons fresh ‘emon juice

1/4 teaspoon Himalayan salt

I whole egg,

Additional dried organic herbs and spices of your choice (such as dry mustard)

plus

I egg

yolk

at

room

temperature

1/4 teaspoon white

or

Combine the lemon dried herbs

or

juice,

spices

68 THE RAW 50

egg and

yolk,

you may wish to

Then with the blender stream until

1 cup

cayenne pepper

on

low

cold-pressed, extra-virgin

olive oil

pepper, salt, and any additional

use

in

a

blender and blend

speed, slowly add

you have achieved the desired

the olive oil in

consistency.

a

slightly. very thin

MARTIN’S FAVORITE COLESLAW SERVES 4 1 cup shredded red

cabbage

1 cup shredded green

Picnic time! You can’t have

coleslaw. I put it’s

cabbage

just like

a

some

regular

When David

,4 carrot, shredded

was

right

picnic with hamburgers without

a

on

my

burger.

working

on

cup shredded onion 1

tablespoon

yellow

recipe, and

not

only

recipe

maybe

did he love it,

son

we

Martin

is all

even

the first book with

experimenting with recipes. David’s

1/4

This

coleslaw recipe, and

raw

yet

easier!

me, we were

came

up with this

loved it, tool

cumin seeds

Put all of the Juice of I lemon

ingredients

in

a

large

bowl. Toss to combine

and serve! 1

teaspoon Himalayan salt

2

garlic cloves, minced

1 teaspoon

1#4

cup

virgin

ground

cumin

cold-pressed,

extra-

olive oil

Drizzle of

raw

cider

vinegar

I medium tomato, diced

(optional)

10 RAW LUNCHES

69

YUMMY CHOCO COCO MOUSSE SERVES 4 I

ripe

Hass avocado

without brown

ably

3 to 4

tablespoons

(preferspots)

teaspoons vanilla

~.

tablespoons “Yummy” raw

Coconut Butter

always learning

foods.

of his 30

drops

raw

wild

propolis

called “live

store

long “1”)

a

and

made

Avocados .

powder

the

in

raw

about the benefits of

these

me

are

body,

skin and

a

a

short

beauty

nonsynthetic supplements.

things

Christopher told

mousse:

Cacao

new

lines of

he

Though

products, Christopher has

products, superfoods,

I’m 2 to 3

on

“i”, followed by live with care

great

for himself with his live live (that’s the word live with

name

tract

a

the Lower East Side of New York.

sells all sorts of raw-related

raw

agave nectar I to 2

My friend Christopher Dobrowoiski has live and organic”

about the

things

eating

ingredients

great for the brain, energy, and skin.

form

.

.

rich

is

.

in

ant,ox,dants,

iron,

and

extract

magnesium, and 1

tablespoon fresh (optional)

coconut

a

source

4 to 5 teaspoons

raw cacao

powder 2

tablespoons “Yummy” powder

Tocos

1% teaspoon Himalayan salt

of hormonal support and

energy. “Tocos” 30 times

more

are

increases

really tocotrinols,

potent than vitamin E,

a

sea

salt contains

as a

lower

to

to

cholesterol,

be the best

over

preservative, and

en-

wide array of minerals and

minerals, enhances flavor, and helps

in

digestion.

Wow! All

that in chocolate moussel

Cut the avocado in half,

and

place

vanilla,

it in

blender. While

a

coconut

remove

the

pit,

scoop out the meat,

whirring, add the

butter, propolis,

smooth. Scoop nish with fresh

pings.

mousse

into individual

or

at

room

a

few minutes until

serving

raspberries, blueberries,

Serve chilled

agave,

coconut meat, cacao pow

der, tocos, and salt. Blend thoroughly for

70 THE RAW 50

good

antioxidant which is

good

seems

a

a

metabolism and cellular

helps

all natural immune system booster, acts hances flavor. Celtic

It is also

antifungal.

and is great for the skin! Wild pro polis

trace

Raspberries, blueberries, or other topping, for garnish

antibacterial agent and is

good

meat

mood and energy elevator. Coconut butter is

is a

or

cups and gar

your favorite top

temperature.

ASIAN PERSUASION LUNCH I fennel bulb

ASIAN ANISE SOUP

1 bunch fresh dill I scallion I

jalapeno

or

red Thai chile

pepper, stemmed and seeded, or 1 teaspoon red curry paste

1,4 small red

SERVES 4

through

Can’t go

found that

a

utes, but

hearty

Juice and meat of I young

cold winter’s

hot soup makes

onion a

a

raw one

the

right ingredients,

ing

me warm

me

day

without

sweat

something

for about five

hot? I

to ten min

like this Janice Innella creation, with all

sticks to the bones,

filling

up and

me

keep

coconut

5 fresh basil leaves

14 pound

daily

cashews, germi nated (see pages 41—43) raw

11/2 teaspoons Himalayan salt

dose of essential

warm as

glow!

they

burn off

No wonder

raw

great

way to

oils. It’s the oils that will

cleanly,

people

a

and

they

also

call Janice “The

give

get your

keep you

you

a

beautiful

Beauty Chef.”

This soup is full of wonderful herbs. Fennel is excellent for di

gestion,

iY2 teaspoons ground

inside all afternoon. It’s also

where

milk after

coriander

beauty starts.

giving birth,

Dill increases the flow of

a

mother’s

and is used to treat bad breath, heartburn,

colic, gas, and amenorrhea (abnormal menstruation). Anise is used 2 I

I

dates

pitted

as a

apple, preferably

Gala, diced

avocado, pitted, peeled and

natural

treatment

for asthma, bad breath,

problems, colds, coughs, sexual problems, and

erectile

sore

dysfunction,

breast-feeding female

estro genetic

throat.

diced

Up

to 2

cups

purified

I small bunch fresh

chopped

or

water

chives,

left whole

Roughly chop conut. Put in

the fennel, dill, scallion, chile, onion, and

the blender with the basil, cashews, salt,

water as

needed, until you have

a

smooth and creamy soup. Divide the soup among four

Coriander is the spice made from the seeds of the herb known

co

riander, dates, and all but 1/4 cup of the apple and avocado. Blend, adding the

TIP

co

by

cilàntro.

its

Spanish

bowls and

garnish

with the reserved

and the chives. Chill the soup

lightly,

apple

and avocado,

or serve

at

room

name,

temperature.

10 RAW LUNCHES

71

NAMA SHOYU

CARROT CRACKERS MAKES 24 LARGE CRACKERS I can’t eat soup without

fect crunch

far

as

as

crackers

3 cups purified water, little extra as needed

you make ‘em, make

2 cups carrot

plus

a

great

pulp (reserved.

alone

sit in the

or

with

crunchies In it, and this is the per

I’m concerned. Unlike most

2 cups dark flax seeds

can

some

refrigerator bunch

a

keep

to

on

these

hand. These crackers

avocado mayo, humus,

raw

things,

for at least 2 weeks. So when

guacamole,

are

or raw

milk cheese.

from when you make carrot

juice) Yz

Y2

Put the flax seeds in

cup Nama

Shoyu

Bragg Liquid

cup

I small

garlic clove,

well. Soak the Aminos minced

1

hour,

the

or

have

a

Juicer,

you

can

flnelychopthecarrotsina foodprocessor and squeezed them out th a clean old towel to

dry

them out

grinder and grind at

least

garlic

in

a

Nama

Shoyu, Bragg Liquid Aminos,

food processor and process,

if needed: the drier your

water you will

need. If your

pulp

slowly

carrot

pulp is,

is very wet, you

may not need water at all. The mixture should be moist, but

lf’$J~o”not make carrot Juice

coffee

flax in the 3 cups of water for

pulp,

extra water

more

or

until all the water is absorbed. Put the soaked

or

and minced

TIP~..•.

ground

flax seeds, carrot

adding

spice

a

not runny.

Spread trays

the cracker mixture

thinly

as

as

can

you

drate at 115

degrees

the tops

dry

onto

the

are

to

without

F for

screens

Return the crackers to the

hours,

or

until the tops

Teflex-lined

leaving

approximately

the touch.

dehydrator

on

any holes. 6 hours,

Dehy

or

Flip the giant crackers

and

until over

peel off the Teflex liners.

dehydrator

are a

dehydrator

for

approximately

bit drier. Remove and cut the

sheets into small, cracker-size squares. Place the crackers back in

dehydrator

proximately

72 THE RAW 50

6 to 10

until

they

more

3

are

hours.

crispy

and

crunchy,

ap

MURIEL’S DOUBLEDUO DILL ‘N’ CUCUMBER SALAD SERVES 6 5

thinly 2

When I

cucumbers, peeled and

mostly

sliced

tablespoons Himalayan

salt

for picnics

enough

tablespoons

raw

apple

cider vinegar 2

tablespoons cold-pressed

or

to

make

a

dill cucumber salad,

barbecues, and the Alt family could

of it. I wondered what made the salad

I asked my 2

kid, my mother used

was a

cumbers

She told

mom.

to

“get

means, but to

the .

get

it

burps

me

.

right,

that the secret

out.” I’m not

so

was

never

irresistible,

get

so

pressing the

cu

sure

I know what that

.

follow her directions

carefully.

This

as a

great salad. Thanks again, Mom!

olive oil I bunch

dill, chopped Place the cucumbers in

1/2 onion, chopped (optional)

small dish

on

a

bowl, add the salt, and

top of the cucumbers and place

top of that—a blender filled with down

on

the cucumbers,

Then drain off the

juice

liquid,

water

weight

a

on

will do—to press

and take the time to squeeze

by

a

them for at least 2 hours.

squeezing

out of the cucumbers

hand. Discard the

the cucumbers back in the bowl and add the

vinegar,

toss. Place

liquid.

raw

apple

more

Place cider

olive oil, dill, and onion, if you wish.

Mix well and

everyone

enjoy

Variation:

serve

it

the salad in

one

giant

bowl. Let

family-stylel

Here is

an

easy “double” version of the Dill ‘n’

Cucumber Salad for those who like it creamy. Just make some

Avocado

Mayo (see

page

68)

or

the Raw

Egg Mayon

naise (see page 68) and add dill to it. Mix it with my mom’s

recipe,

to taste. Now you have two cucumber

creamy and

salads,

plain.

10 RAW LUNCHES

73

FRESH FRUTTA DI STAGIONE SERVES AS MANY AS YOU LIKE

Sliced seasonal fruit of your choice

Real-Dairy Whipped Cream (recipe follows) or Kelly’s Macadamia Whipped Cream (page 134)

One

day

boyfriend, Alexei,

my

and I

ganic produce market. Alexei asked When I

organic?” using pesticides,” he

grapes

speaks English

as a

were

shopping

“How

me,

gave

second

me a

quizzical

language,

so

first I

Obviously grapes

not

found seedless in nature!

genetically modified

Organic

something

to

Admittedly,

always genetically engineered

chemically

altered. Nonetheless, I

less. While

you’ll

in

a

now

must

doesn’t be considered

hybrid

fruits

laboratory, irradiated,

prefer

not to

not,

buy anything

are or

seed

even

if

they are

pesticides.

serve

in

a

bowl

glass. Top with either Real-Dairy Whipped

THE RAW 50

They

find seedless watermelon and other seedless

Cut up your choice of fruit and

Macadamia

something.

to nature. How can

seedless

“organic,” technically they’re

grown without

to

be without seeds.

that should have seeds but

fruits labeled

was on

simple, healthful, and close

“close to nature”? It can’t. not

these seedless

thought maybe

Then I realized he

means

or

look. He’s Russian and

at

me.

are

the local

replied, “Well, they’re grown without

he didn’t understand

have been

74

are

at

Whipped

Cream.

or

Cream

parfait or

Kelly’s

real-dairy whipped I

love, love, love whipped

there

up. At the

time, I understood all the

same

the least of which is that I I don’t have these

real

congestion

raw cream

same

(See recipe

I~

on

Put the

peaks.

cream,

raw

they

raw cream

the

I’ll

badly.

as

—

.‘~

raw cream.

to

I don’t

never

creams

go back to

whipped

made without any

without

pasteurized

keep

my

get the

cream,

weight

down.

same un

problems

pasteurized cream.

cream

whenever

room

or

If you can’t find

fix, don’t worry. We have vegan

hydrolyzed

or

acids.

trans-fatty

1/4 teaspoon vanilla

well chilled

are

very well chilled, about 20 minutes.

with the mixer

on

low

or cover

and

speed, gradually increasing

~

refrigerate

the

cream

briefly.

for up to 2 hours before

the

speed

to

forms soft Serve im

serving.

~s’fi

Jfl

~

Bêëarefül-not:to overbeat

refriger

Begin beating

thickens, and continue beating until the

cream

.~

extract

and the beaters from your electric mixer in the

I

or

~

the

)~$~I~ ~ r.mt.~~* t~4•’~~ wnu~n,

model and need

Add the agave nectar and vanilla extract and beat

mediately,

cream

about

problems

with

longer

in the

agave nectar

mixing bowl

ator until

as

thoughts

am a

grew

page 134.)

heavy

raw

teaspoons

high

and still

but you need your

style, nondairy whipped

cup

was

arms

anywhere

reactions. I don’t feel full. I don’t feel fat. I don’t get sinus

healthy mucus

I used to say that my

bowl around. I could reach that bowl from

was a

getting

cream.

cream

.~.

will become sweet butter—

.~

~um~,w U1U1R or icr

I5nttqo~shabbyin ft~1fl~t~ ~

.~

~

10 RAW LUNCHES

75

REAL MEN EAT RAW LUNCH

BRUCE WEINSTEIN’S SPINACH QUICHE SERVES 6 When chef Bruce Weinstein chose the

FILLING

cashews, ger minated (see pages 41-43)

9

his

ounces raw

premade

cooked

raw

pIus

2

tablespoons

and

quiche

light

is

and tasted

so

good

that

we

had to

recipe for this book.

with his

us

regular

and I don’t like their greasy af

butteiy,

call Bruce and ask him to honor

water

Awesome Foods for

foods company, he chose well. I find

quiches heavy

tertaste. But this

cup

name

It’s

truly awesome. 2

tablespoons plus

spoon fresh lemon

1 tea

Be careful not to

juice

germinate the cashews for

too

long—they

break down fast. 11

ounces

spinach,

stems

removed I

Y2 teaspoons dried parsley

Grind the cashews in lemon

11,4 onions, minced

3,4 teaspoon Himalayan salt

juice

ing. until

as

a

food processor,

you go to make

adding

a cream.

the cashews have formed

a

pepper

Y4 teaspoon white pepper Pinch of

smooth paste. Add the

4

1/2 pound walnuts

or

they

pecans,

soaked for 4 hours, drained, and

fer the

dehydrated,

at 105

to

a

large

are

evenly

bowl and set aside.

or

finely chopped,

into

a

to the crust,

9-inch

Trans

pecans in the food processor until

but not

pie plate

distributing

it

to

powdered.

form

evenly.

a

Press them

crust. Add the

Cover and

filling

refrigerate

the

de

grees F for 24 to 36 hours

quiche overnight or

76 THE RAW 50

filling

Grind the walnuts

apple pectin capsules

pepper, all

spice, and apple pectin; process again until smooth.

ground allspice

and

Continue process

spinach, parsley, onion, salt, black and white ~ teaspoon black

water

warmed (but

to set. Serve it

never more

cold,

than 115

at room

temperature,

degrees F).

.4 RED LEAF SALAD WITH ARUGULA PESTO DRESSING SERVES 2 2 cups

leaves

packed arugula

When I first started to eat raw, I told Dr. eat

cup raw pine nuts, germi nated (see pages 41-43) I

garlic clove,

salads because

commercial felt like

minced

ate.

1

teaspoon Himalayan salt

Dr.

right!

3 cups torn red leaf lettuce

diet. As

to

Brantley

tuce,

spinach,

as a

kid,

was a

was a

good

me

if I ate

green lettuce

and

a

think-•,

dressings

calorie choice.. Uttle did F

heavy

iceberg

hungry

and

to

hour after I

an

lettuce, which I did. He

better choice, and he

was a

iceberg

was

ex

was

opted for romaine, butter let

no

a

staple

in my

shortage

of interest

experiment with different sal

from this book. Or make your

Have fun. Food should be a

cooked

own

adventure and

an

signature we

rut.

V

Put the

low-

up. Those

mesclun mix, salad became

shouldn’t get stuck in

snack when I

me

full of all the wrong kinds of fats,

from this book, there’s

dressing.

I used to eat salads

are

you’ll see ing salad ideas. Don’t be afraid

~ It

asked

Once I eliminated

ads and

ing that

dressings,

which

lot of empty calories because I

plained that dark

~,4 cup cold-pressed, extra-virgin olive oil

1/4

a

they didn’t fill

Timothy Brantleys didn’t

arugula, pine

Blend the

nuts,

garlic,

ingredients together

and salt in

while

a

blender.

slowly adding the

olive

know that salad with bottled

oil in

dressing was almost as fattoning as ~ hamburger and friesi So be’sure to make

to V

a

stream

until you have

a

thick

dressing.

Be careful not

add too much oil! To serve, divide the lettuce between

two

bowls, let each diner add

some

dressing

and toss.

your own dressin~.—you’Q find easy recipes on pages

V

~

V

116and124~

10 RAW LUNCHES

77

LEMON GINGER COCONUT TART SERVES 8 Once

FILLING

you’ve made

cup coconut butter

there. You

crust out

1 cup fresh meat from

a

young coconut, plus extra for garnish if desired

jellies

chef Cassandra Durham’s

raw

or

chopped fresh ginger-

fill it with almost

can

for

nut creams,

often rub it

about it. I love on

But

example.

stomach; it settles it down. And

good things cup

Santa Fe-based

tart, trust me, you will be hooked. Her crust rivals the best baked

my skin—all

raw

ginger

so

good

for the

enough

much that I

coconut oil so

Just ask any

oven

is

coconut? I cannot say

virgin

raw

anything you like—fruit

makeup

artist who

root

has worked with dates

pitted

1 cup 1 cup

raw

me

about my skin.

Dr. Gonzalez’s advice is to eat ten

almonds, soaked

to

help prevent

cancer.

This is

germinated

fun way

one

to

almonds

day

a

get your medicine.

for 8 to 12 hours and drained

1/4

For the

grated lemqn

cup

zest

suring 1 cup fresh lemon

(about 4

to 6

juice

lemons)

tly

filling,

scoop the coconut butter into

cup. Immerse it in

melt. In

a

føod processor,

gingerroot, dates, zest, lemon

CRUST

almonds, soaked for 8 hours and drained, plus 2 cups

extra

raw

(do

not

hot, but

juice,

until you have

a

and almonds

glass

mea

boiling,

water to gen

blend the

coconut meat,

not

finely

a

together.

Add the lemon

and coconut oil and continue to blend

creamy

Transfer the

filling.

filling

to a

bowl

and set it aside.

soak) for gar

For the crust, combine the

almonds, dates, and flax

nish if desired

seeds in the food processor and blend until creamy. Pour 1 cup

dates, soaked in

water

for 2 hours and

warm

drained 3

tablespoons ground flax

into a

a

9-inch

pie

pan, tart pan with

cake pan. Use your

of the crust.

fingers

Spread the

tart

to

with almonds, mint leaves, and

8 fresh mint leaves for gar

desired.

nish

not

(optional)

complete dry,

and then

78 THE RAW 50

Dehydrate

serve.

the

removable bottom,

or

form the sides and bottom

filling

seed

a

over

strips of

tart at 110

about 6 hours.

the crust. Garnish coconut meat

degrees

as

F until firm but

Refrigerate

for 2 hours,

INDIAN DREAM LUNCH

RED PEPPER CURRY SOUP SERVES 6 3 bell peppers of your choice

yellow), and chopped

(red, green, seeded

or

apple, peeled eighths I

I have

already

told you how I feel about Janice Innella’s soups (see

page 71) and this in India

and cut into

I ripe avocado pitted, peeled, and diced

shooting

is

one

a

per,

garnish

curry

1 cup

pine

to

powder,

I

garlic clove, chopped

3

tablespoons

garnish.

combine. Add the

and the basil,

purified

evenly

with the reserved pepper, basil leaf. Serve at

curry

a

on

couple of months curry. If you love

room

powder

apples sections,

Combine the

pine

chile pepper, and salt in

Divide the soup

~6 red onion, chopped

pepper, 2

chopped

apple, avocado,

leaves for

nuts

I spent

movie, and I got hooked

half the avocado for

raw

exception.

curry like I do, then this is the soup for you.

Set aside ‘A cup of

~4 cup fresh basil leaves, chopped, plus 6 whole

no

a

water and

remaining

nuts, onion,

pep

garlic,

blender and whir

blend until creamy.

among six bowls and

apple,

and

garnish

and avocado, and

a

whole

temperature.

I dried red chile pepper,

TIP.

chopped 1 teaspoon 2 cups

Himalayan

purified

salt

Apples

are an

and boron. water

excellent

They

are

source

of vitamin C, pectin, fiber, lutein, aging and

also full of antioxidants that slow

protect against cardiovascular disease and

cancers.

(It

seems

it’s

they say about keeping the doctor awayl) And with so choose from, there is no reason to limit yourself varleties,to many

true what

to one a

day.

10 RAW LUNCHES

79

r

SIMPLE FLAX SEED CRACKERS MAKES 12 1 cup flax 1’

12

seeds,

any type

teaspoon Himalayan salt

No soup is

complete

different—they

healthy

are

for you, it is ridiculous. There’s

no

suffer

to

get your fill of flax. Eat these crackers in soup,

your salad,

or

with raw-milk cheese.

need on

without crackers, but these crackers

are so

to

something good and healthy front of your

for your

Why

are

body?

you

The

waiting

answer

is

to

do

right

in

nose.

Put the flax seeds in

rified water

over

glass bowl,

a

the seeds to

and pour

cover

just enough

pu

them. Soak them for at

least 1 hour. After the seeds have soaked, without

draining,

add the salt.

Spread j~

the mixture

Teflex-lined

1/4 inch thick. Dehydrate

hours

or

until crispy.

tion time,

helps

to

or

at

the

crackers into

a

as

pieces

degrees

spatula, flip

the

halfway through

that

they

the crackers

dehydrate

crackers will shrink

over

point

dehydrator trays

at 95 to 105

Using

drated cracker sheets

80 THE RAW 50

on

evenly

they dehydrate.

to serve.

dry

are

it

F for 24

partially dehy

the

on

so

dehydra

top. This

in less time. The

Break the sheet of

SPINACH STRAWBERRY SALAD WITH RASPBERRY DRESSING. SERVES 4 3 cups

baby spinach

leaves

10 fresh strawberries, hulled

If you

Ontario,

and sliced

salad

1/4

are

cup frozen

not crazy

about salads,

because you think it is native

or a

Margi

Ende’s

or

about

spinach

in

general,

and bland, try it with Hamilton,

boring

dressing.

You won’t be

sure

if it is

a

fruit bowl.

raspberries

Juice of I navel orange

Toss the

spinach with the

bowl. Combine the

sliced strawberries in

raspberries

and orange

juice

blender and puree until smooth. Toss with the

TIP

the strawberries and

a

serving in

a

spinach

and

serve.

Contrary to popular opinion, spinach Is not a great source of iron~ Altho’ügh this ièafy~ green suppcsedlykePtPop~ ,~ eye the Sailor Maq strong,.4 ~.. spinach also contains oxalic

acid, which binds with the

spinacl~ and prévents~ body from absorbing it. The only way to absorb cal cium and iron from spinach is iron in

the

to eat it

with vitamin C.

On the

bright side,

spinach has carotenoids, which help to keep eyes healthy. It also has loads of other vitamins and minerals

that the

body

needs and

can

absorb.

10 RAW LUNCHES

81

MAC MACS MAKES 24 TO 30 COOKIES 1 cup dried

raw

coconut

Note that the nuts

flakes 1 cup

I have raw

macadamia nuts,

chopped 1’

12

people one,

cup

raw

agave nectar

tablespoon vanilla (see Tip, page 50) 1

1 1/

/4

tablespoon teaspoon

extract

coconut

sea

salt

not a

am

is not

in this

types of “macs” some

to

recipe!

choose from. Some

don’t, believe

it

chocolate person, but my friends a raw

good

healthy

chocolate than

for them. So

we

a

I

just love

from the

I, for

not.

I’d rather

chocolate I know for

have chocolate

macs

and fabu

my sister.)

toughest part of this recipe is walking away dehydrator for the 30 hours it takes to dehydrate the way, the

macaroons.

restrain

the

You’ll want to eat them before

yourself; they

are

best when

they

they’re

done. But

finish their time in

dehydrator.

Mix the

ingredients

with your hands,

or a

spoon, in

bowl. Form the mixture into 1-inch balls and Teflex-lined

hand

or

dehydrator trays.

with

a

Dehydrate mately

82 THE RAW 50

or

are.

bus nonchocolate Mac-Macs. Bravo, Christine. (She created both;

By the oil

germinated

not

you two

love chocolate and

have them eat

cup almond flour

sure

1/4

given

are

place

a

large

them

Then flatten them with your

fork. the cookies at 115

12 hours

or

on

degrees

F for

approxi

until at the desired gooeyness.

DEATH BY CHOCOLATE MACAROONS MAKES 24 COOKIES 2 cups dried

raw coconut

flakes 1 cup

cup

case

for chocolate: It is said to be

chocolate

powder carob powder

raw

raw

agave nectar

by coating while may

the teeth and

tablespoon

vanilla extract

and anti-

preventing plaque

from

decay And

forming.

phenolics,

which

lower the risk of heart disease.

I know Christine

1

aphrodisiac

butter has saturated fats, it also has

cocoa

help

an

Cocoa butter in chocolate may prevent tooth

depressant.

or raw

3/4

The

was

thinking

about all this when she created

these delicious cookies!

(see Tip, page 50) 2 1’

/4

coconut oil

tablespoons .

teaspoon Himalayan salt

Mix the coconut

flakes,

coconut oil, and salt in

cocoa a

large

powder,

agave nectar,

bowl with your hands

spoon. Form the mixture into 1-inch balls and on

Teflex-lined

your hand

for

or

dehydrator

with

approximately

a

place

vanilla, or a

them

trays. Flatten the cookies with

fork and

dehydrate

20 to 30 hours,

at 115

depending

degrees

on

F

the size of

the cookie.

10 RAW LUNCHES

83

PIZZA PERFECT

LUNCH

RAW PIZZA SERVES

golden

1 cup 1 cup

flax seeds

purified

Even

8

though

I

water

foodist,

am a raw

often. I like popcorn

at

hockey

I do

games, and

self to the best pizza I know and the

almonds, germi nated (see pages 41—43) 2 cups

one

not to

do it

year I treat my

once a

I grew up on—Borelli’s

raw

Pizza

on

Hempstead Turnpike, right by the

Long Island. Frank Borelli, the 2

cheat, but I try

tablespoons chopped

crust

pizza, and

now

owner,

Nassau Coliseum

has made

me a

his other patrons with wheat

on

fabulous rice-

allergies

ask

onion

him to make it for 2

tablespoons chopped fresh

thyme 2

ing and

tablespoons choppedfresh

rosemary 2

tablespoons chopped

oregano

zymes;

keep they

them,

is if you’re

My point

it

will

tool

going

a once- or

to

cheat, admit that you

twice-a-week

help you digest your

event.

cooked

(And

are

cheat

pop your

pizza.) The

en

rest of

the time, when you

fresh

It has all the

crave pizza, this will give you what you want. trappings of cooked pizza, but it won’t burn the roof

of your mouth!

Grind the flax seeds the

ground seeds

finely

in

a

spice

coffee

or

in the water until it is

grinder.

completely

Soak

ab

sorbed, stirring occasionally; which should take about 2 hours. Place the soaked flax seeds in add the almonds, onion,

thyme,

Process until the mixture is

84 THE RAW 50

a

food processor and

rosemary, and oregano.

finely ground

and well mixed.

TOPPINGS

-

Roll the

(it may help

Sun-Dried Tomato Sauce

size

(recipe follows)

Once all the balls

White

Topping with Optional (recipe fol-

Fresh Tomatoes

palm

in your hands to form 8 balls of

dough

to

wash your hands after

are

Simple

Olive

pizza breads

Tapenade

(recipe follows, optional)

dehydrate

Then

few).

of your hand.

Place the and

(optional)

a

rolled, flatten them evenly with the

on a

Teflex-lined

lows) Dried oregano

rolling

equal

flip

move

hours,

them at 115

the breads

over

degrees

onto the

the Teflex liners. Continue to or

until done. You

which will take

Spread

longer

to

can

make

F for about 4 hours.

dehydrator trays

re

4

bigger pizza breads,

dehydrate. over

Add the white

topping and, if desired, top

chopped fresh

tomato,

oregano, and olive

and

dehydrate for another

the Sun-Dried Tomato Sauce

a

dehydrator tray

the

pizzas.

it with the

drizzle of olive oil,

a

finely

dash of dried

tapenade.

10 RAW LUNCHES

85

sun-dried tomato

sauce

MAKES

11/4CUpS

1 cup sun-dried tomatoes

Put the sun-dried tomatoes in

a

bowl, barely

cover

them with

purified

water,

and let them soak for at least 1 hour. Pour off half the water and put the tomatoes and the

until the

tomatoes

remaining are

water in

chopped

into

a

food processor. Blend the mixture

paste.

a coarse

white

topping with optional fresh tomatoes 1 cup

raw

macadamia nuts

2

1 cup

raw

pine

I small

2

tablespoons

nuts

nutritional yeast

1

Cop-

tional)

tablespoon cold-pressed, extra-virgin

cup

3 to 4

olive oil

fresh lemon

juice

garlic dove, minced

tablespoon

1’

12

1

tablespoons

Nama

purified

Shoyu

water

ripe plum tomatoes, finely

chopped Cover and soak the Drain the nuts and

olive oil, lemon

gether

86 THE RAW 50

until

raw

place

macadamia nuts and them in

juice, garlic,

they

are

the

a

Nama

pine

nuts in water

for 1 hour.

food processor with the yeast (if

Shoyu,

consistency

and water,

blending

of ricotta cheese.

using),

them to

olive

simple

After olive oil, olives in the store

your hands

They

on

tapenade

body

2 cups

thing.

fatty

raw

acids.

Believe me, most of the olives you get

don’t look like it. At Carolalt.com you

raw

olives that

olives is

They

are

body

is

are

not

can

get

flash-cooked in the jar.

much healthier for you.

are a

healthy

the

snack that

gives

you your

blocks of many

building

immune system. Don’t kid

because your

only

they

fabulous

made with

body, including your

your

if

even

deliciously

allotment of essential

oils

the next best

are

cooked,

cured in brine and in my view,

are

This

are

tapenade

things

yourself; you’re surviving

extraordinarily efficient,

not because you

in your

cooked

on

are

daily

giving

what it needs!

raw

pitted

olives (black

or

green)

2

tablespoons cold-pressed, extra-virgin

olive oil 1 tablespoon Bragg Liquid (optional)

Put the olives, and the

blender and

Aminos

Bragg Liquid

chop finely.

Tapenade

will

are

using it,

Drizzle in the oil with the blender

think paste forms. Store the needed.

Aminos if you

keep

tapenade

in

a

VacSy System

this way for 3 to 4

in the

running until

a

container until

days.

TIPS~1 ~ a strong flavored olive

I love

like. Mbrbccah~or Greek for this recipe.

Tapenade crackers

is also great

or

on

bread.

10 RAW LUNCHES

87

WATE RCRESS AND RED PEPPER SALAD SERVES 4

garlic cloves, pressed through a garlic press I to 2

In

a

6

small bowl,

lemon

piece of gingerroot, pressed through a garlic

ro

juice,

thoroughly

mix

and flax seed oil,

together

adding

the

Nama

garlic, ginger, Shoyu

if de

I small

1

dressing

aside.

Toss the watercress, red peppers, and onion in

press

Juice

sired. Set the

of 1,4

lemon

tablespoon

Nama Shoyu (optional)

flax seed oil to taste

2 bunches watercress,

coarsely chopped 3 medium red bell peppers,

seeded and

chopped

3 to 4 tablespoons very finely chopped onion

88 THE RAW 50

bowl. Drizzle the

dressing

over

the salad and

a

serve.

serving

MASON’S BLUEBERRY BANANA SMOOTHIE SERVES I I frozen banana

Eating

1,4

family and

fresh

ripe banana

raw

is

contagious.

all his friends tried it, too, and

ing recipes, including Handful of fresh blueberries a

drink,

nanas

or a

really simple

each

they

one

started, his

began

creat

from his stepson,

can

be served

as a

dessert. The combination of frozen and fresh

snack,

ripe ba

is what makes itso creamy. It will remind you of an old-

fashioned shake easy,

this

This versatile smoothie

Mahaffey.

Mason

Once my coauthor David

even a

feel like

right

from the ice

cream

parlor.

Best of

kid could make it. (Wait, in fact, Mason is

one too

when you

slurp

a

all, it’s

so

kidl) You’ll

this smoothie down.

Combine the frozen and fresh bananas and blueberries in

blender and puree. Add

(up

to

again.

Y~ cup)

When the

smoothie into

as

much

purified

water as

to achieve the thickness you

a

liquid

glass

is smooth and

and

prefer

frothy,

a

needed

and blend

pour the

serve.

10 RAW LUNCHES

89

LITE-N-EASY LUNCH

TUNA CEVICHE SERVES 6 1 cup fresh lemon

6

juice (4

to

I

am

not vegan,

do I want to be

juIce (6

to 8

prefer

to

get my oils from the natural

rather than from

limes)

when

garlic clove

people

ask

a

man-made

me

jalapeno

pepper,

chopped

1/2 teaspoon Himalayan salt 1 pound boneless, skinless, sashiml-grade tuna

Kernels from 2 4

plum

ears

tomatoes,

of

corn

chopped

ripe avocados, pitted, peeled, and cubed

2

Chopped fresh cliantro for garnish (optional)

(carpaccio, bresaola, creams,

right

or

vegan. I like fish

can

lightly seared,

say

protein,

that God created, source.

raw

dairy (raw milks;

butters, and raw-milk cheeses). Most of these

Combine the lemon a

I love it

fish (sashimi,

and cured) and meat

tartare, and seared) and

in your grocery store—not

salt in

source

man-processed

what I eat, and I

tartare, ceviche, marinated, I

fully

and I feel useless and tired without it. I also love the fish oils and

lemons)

1 cup fresh lime

I

nor

are

sold

hidden, just undiscoveredl

juice, lime juice, garlic, jalapeno, and

blender, and pulse

to mix

them well. Cut the tuna

into

Y2-inch cubes (the smaller the pieces of tuna, the faster

they

will “cook”) and

tight-fitting ing

sure

place

in

an

airtight

container with

lid. Cover the tuna with the juice mixture, mak

that all the tuna is

fully immersed,

and

cover

container. Marinate until the tuna is “cooked” to your Drain the tuna,

90

THE RAW 50

a

the

liking.

reserving half of the lemon-lime mixture.

Toss the marinated tuna with the corn, tomatoes, and

avocados in

a

large serving

bowl.

marinade, sprinkle it with cilantro let everyone

portions

help

Top to

taste, if

themselves. Or you

in martini

glasses

or on

it with the reserved

desired,

can serve

plates

on a

and

individual

bed of greens.

10 RAW LUNCHES

91

CUCUMBER AVOCADO SOUP SERVES 4 4

large cucumbers, peeled

cleaned

and 4

This soup is

eating

Dr. Robert

celery stalks

said that I Hass

one

thing you

can cause a

body.

That

cup

fresh-squeezed purified

T ip~

~.

for lemon

raw

As you

they

water

.-

fats that

means

indigestable,

that

raw

a~a

cucum

bern refers1to the fact that —.

cucumbers have sUch

a

high

watór~cbnte.~t.thefdn re main 20 d~grees’cóoler than air, ~l~er~ the

tern

perature spikes. The cuke is a ‘diminUtive’Y~ousin ‘to :the wa terrnelon, works as a diuretic, ~ ~ ~, and has other cleansing. •

-

properties~ Besides being• one,of the

~thin~s

most

sores

refreshing

to eat; it ‘can

topically to

fats

stored fats

can

be used

by

the

body

help

the

body

by exchanging

were

useless to the

ingredients

be used

soothe burns and

and soften the skin.

92 THE RAW 50

as

ready-made

rebuilding your body,

to

them

were

energy.

you

can

stored because

body.

in the blender and whir them until

creamy smooth. Pour into bowls and

phrase~’cool

k4.’~ ..~4’

needs.

quoted in my first book, basically preferential exchange with unusable

this fat for energy and

use

Put all the

~

I

the outside

body really

I

become slimmer! In fact, the cooked fats

4 cups

won’t feel after

dill

chopped

Juice

-

raw

fats stuck in the

cup

The

and fresh that

Marshall, whom

fats

get rid of the bad,

1

1/4

light

avocado, peeled and

pitted h

so

it is “fat.” But it has the kind of fat your

serve.

ROSEMARY CRACKERS MAKES 24 2 cups

3 cups

golden

flax seeds

purified

water

why like

almonds, germi. nated (see pages 41-43)

2 cups

1

1/4

raw

teaspoon Himalayan salt cup fresh rosemary,

coarsely chopped

Christine knows I like crackers and breads.

My sister

she makes

variety

so

Maybe that’s

many different kinds. I love ‘em, and because I

and abundance, I will

keep searching

out new

and dif

ferent recipes for crackers.

Again, because they

are

these do count toward your

monds. These crackers

guacamole,

or

and

a

them. Soak the

grind

or

until all the

grind

in

daily

a

spice

or

ten

germinated

with hummus,

a!

tapenade,

Enjoy!

or

ground

water is

germinated almonds,

dose of

good alone

raw-milk cheeses.

Put the flax seeds in

hour

are

made from

coffee

grinder

and

finely

flax seeds in the water for I

absorbed. Drain the almonds

food processor with the soaked flax seeds,

salt, and fresh rosemary until well mixed and finely chopped.

Spread the cracker trays

as

holes.

evenly

Dehydrate

approximately touch.

and

mixture

thinly

as

on

you

Teflex-lined

can

without

the cracker sheets at 115

6 to 8

hours,

Flip the crackers

or

leaving

degrees

until the tops

onto the

dehydrator

dry

are

any F for

and

dehydrator trays

the

to

peel

off the Teflex liners. Place the cracker sheets back in the de

hydrator tops

for

are a

approximately

3 to 4

more

crispy

or

until the

bit drier. Cut the sheets into small cracker-sized

squares. Return the crackers to the are

hours,

and

crunchy,

for

dehydrator

approximately

until

they

6 to 10 hours.

10 RAW LUNCHES

93

PECAN PIE MAKES 20 TO 24 SQUARES

almonds, germi nated (see pages 41—43) 2 cups

35

raw

pitted dates,

soaked for

1 hour and drained 1

tablespoon fresh

Still think that I suffer and do without? That I how I feel about cooked-food eaters who

dieting. Those

poor

deserts because lime

Juice

ing

a raw

people suffering

they are fattening

doing without great

unhealthy,

while I

am

eat

Pecan Pie like this.

Eat your heart out,

~h teaspoon ground

and

and

am deprived? That’s deprive themselves by

baby!

cinnamon

14 teaspoon Himalayan salt

Combine the almonds and 10 of the dates in

1h teaspoon vanilla

sor

extract

raw pecans, germi nated (see pages 41—43)

2 cups

and process until

ing together. pan

from

Cold-pressed extra-virgin

the

olive oil to grease your pan

date mixture

pie

are

coarsely ground

Grease the bottom of

with

pie plate

or a

they

sticking evenly

the sides to form

a

to

a

little

the

a

a

and

olive oil to

into the bottom of brownie pan and up

crust. Set

aside.

salt, and vanilla in

a

blender

and process until the mixture has

or a

raw

Cut the

94 THE RAW 50

pecans

pie

on

juice,

small food processor,

over

the crust.

Arrange

top of the date mixture and press

into 2-inch squares and

cinna

smooth, uniform consis

tency. Spread the date filling evenly the

keep

Press the almond-and-

Combine the remaining dates, the fresh lime mon,

clump

9-inch square brownie

cold-pressed

plate.

food proces

serve.

lightly.

THE IDEAL MEAL

2

large

and/or

handfuls of lettuce a

baby

KELLY’S SALAD FOR ONE

greens mixture

Large handful of sunflower seeds, sprouted (see pages

41-43)

~.4

scallion (white and green

parts), thinly sliced

SERVES I

1/3 medium cucumber,

Because the stereotype of the

quartered

and sliced

eats

tablespoons

what

tute

cup dulse, small pieces 5 to 7

raw

snipped

olives

In

though, there

And since this salad

someone

are

times when that’s

comes

from

master

Kelly Serbonich, formerly of the Hippocrates

of Palm Beach, it’s

not

who

only

main-course salad among The

just simple,

it’s

simply

a

large bowl,

toss

all the

a

exactly

chef and

Health Insti

masterpiece.

ingredients together, except

the oil. Drizzle with the oil if desired, and

Drizzle of any high-quality, cold-pressed oil (optional)

TIPS

want.

a

foodist is

Enjoy!

into

pitted black

we

author

raw

sauerkraut

1/4

I hesitated to include

Raw 50. Let’s face it,

Y2 ripe avocado, pitted, peeled, and diced 2 to 3

salads,

raw

serve

with

Super

Flax Crax.

4

If you have

never

sauerkraut, you

tasted

raw

must It’s avail

able in the jar at health-food stores and at Whole Foods

Dulsé isa mitrient-densé red’ seaweed with

briny

sea

a

fine, light,

taste. It

is delicious

salads and soups, and may be eaten with cheese.

on

10 RAW LUNCHES

95

KELLY’S SUPER FLAX CRAX MAKES 1

pound

flax seeds, soaked

for 4 to 6 hours and drained

8

TO

These ‘crax’ on

12 LARGE CRACKERS for themselves. Read about the power of flax

speak

page 37.

1/4 pound pumpkin seeds, soaked for 4

to 6

hours and

Grind the flax seeds in

drained

14 pound

raw

pistachios,

blender. Transfer

to a

a

large

soaked for 4 to 6 hours and

processor, combine the

drained

juice, bell

1/4

cup fresh lemon

juice

I red bell pepper, seeded

and

roughly chopped

2

tablespoons ground

14

cup dulse flakes

14

cup

or

Bragg Liquid Shoyu

cups

purified

to

Shoyu.

the bowl of

food lemon

dulse flakes, and

Process until

Spread

If necessary, add

ground

thoroughly

flax seeds. Add

parsley.

Let

Aminos

a

small amount of water

spreadability. out the batter on Teflex-lined

about ~4 inch thick and

1/2 bunch fresh parsley, chopped

96 THE RAW 50

spreadable.

to increase

cumin

water

stemmed and

combined, and add

and

Nama

2Y2

Nama

garlic, cumin,

or

stand for at least 30 minutes. The batter should be thick

minced

garlic clove,

or

a

pumpkin seeds, pistachios,

pepper, onion,

Aminos

bowl and set aside. In

the water to the mixture, and then stir in the

34 medium red onion, roughly chopped I

Bragg

spice grinder, coffee grinder,

dehydrate overnight. Flip

crackers, peel off the Teflex sheets, and to the

dehydrator until fully dry

hours. Break them up into container.

dehydrator trays

and

pieces

return

over

the crackers

crispy another

and store in

the

an

2 to 3

airtight

VITO’S AMAZING BROWNIES 2 cups shredded dried

SERVES 8

coconut

~worked in

2

pitted Medjool

tablespoons honey 3

1

tablespoon

dates

raw

on

bakery

a

Vito Natale’s

brownies,

Many people

powder

your

1 teaspoon vanilla extract

wonder if I

They

day,

some

but

of the

ask am

to

talking

To open

a

young coconut: On

eat

a

5-point

star cut into

the outer husk, then

pronged

end of

rip off the husk time. Once you

a

a

use

the

hammer to

piece

are

at a

down

the inner brown shell,

use

one

spill

Pour the

the

liquid

being careful

liquid

inside.

into

glass,

a

then locate the two spines

running lengthwise shell and

use

brownie.

not raw,

does what

together

because

already

baking

and you

can

fingers.

your

cooking

to ruin

and

dehydrating

or

is that

pH (acidity

or

denature the vit

amins and minerals in the food. The trade-off is that it takes

longer

to

prepare. But, a

hey,

aren’t you worth it?

salad, what’s better than

a

guilt-free

brownie?

the

Next, poke the screwdriver

not to

modeling!

a raw

butter—are

of the food. Nor does it kill enzymes

to

of the hard “eyes.”

into the soft eye,

alkalinity)

oven

I started

at low temperatures doesn’t alter the

And after

hammer and screwdriver to

pierce

dehydrating

Dehydrating

oozing through

The difference between

the flat end of the coconut,

make

a

brownie without it

or

that it holds

so

those extra

eating the batter. (Hate

you use—like oil

does: dries out the batter

on

have

to

brownie batter is

cooked before you get them.)

TIP

possible

about

even common

ingredients

put

get rid of when

how it is

me

teenager. And if I had snacked

was a

I would not have

twenty pounds, which I had

liquid

carob

when I

down the

the hammer to

Blend all the

ingredients thoroughly in~a

processor untIl

finely chopped

bit

more

honey

food

they

x

4-inch

don’t hold

rectangles,

together,

add

a

to the mixture.

Place the brownies

dehydrate

or

and well combined. With

your hands, form the mixture into 2

each about 3/4 inch thick. If

blender

at 105

on

Teflex-lined

degrees

F for 6 to 8

dehydrator trays

and

hours, depending

on

how moist you like them.

crack the coconut in the prone area

Use

where there is a

spoon to pry

no

spine.

the off the

broken shell pieces.

10 RAW LUNCHES

97

A HIPPIE

PICNIC THYME BREAD

THE SIMPLE VEGGIE SANDWICH

1 cup dark flax seeds 1 cup

purified

1 cup

raw

water

walnuts, germi

nated (see pages 41—43)

1/4

cup fresh

chopped thyme

11/2 teaspoons Himalayan salt

SERVES I

4 told that I could make

was once

a

sandwich out of anything, and I

can, because I love sandwiches. I know I’m not alone. Here’s

SUNFLOWER

PÂTE

you’re

large

on

fresh,

raw

one

Thyme Bread and

is

an

carrots

1/4

cup fresh lemon

1/8

cup

Bragg Liquid

14

cup

raw sesame

1/4

cup

chopped

Put the flax seeds in

juice Aminos

tahinl

scallions

tablespoons chopped parsley

fresh

garlic cloves, minced

1/4 teaspoon

Soak the

spice

ground

coffee

or

grinder

and

grind

flax seeds in the water for 1 hour;

all the water should be absorbed. Combine the soaked flax

seeds, walnuts, thyme, and salt in

Spread

2 red onion slices

3

finely.

process until

(white and green parts)

I to 2

made

to love. It’s

other of my sister Christine’s creations.

1 cup sunflower seeds

3

sure

finely chopped

the mixture

trays and dehydrate

hours,

or

over onto

until the tops the

are

dehydrator

liners. Continue to

and well mixed.

thinly

at 115

food processor and

a

on

Teflex-lined

degrees dry

to

screens

dehydrate

on

F for

approximately

the touch. and

the

dehydrator

peel

Flip

6

the breads

off the Teflex

screens

for another 3

cayenne pepper

hours. Cut the bread into the desired Avocado slices

back into

should be Tomato slices

dehydrator pliable,

and not

bread, dehydrate longer. Sprouts Lettuce

98 THE RAW 50

shape and

size. Place

for about another 6 hours. The bread

crunchy.

If you desire

crispier

.

Put all the

TIP. in

process until well blended.

1

Genesis 1:29 breads,: which. :~j

are

made.from .sprout~d~ ~..

in

•...

the

pâté. Top

a

food processor, and

Refrigerate

To assemble your sandwiches,

aplnct~, yoi~can’use Food:

for Life’s delicious Ezekiel 4:9: or

pâté ingredients

if not using

spread

the bread with

4 slices with avocado and tomato

your favorite sprouts, and lettuce and

a

at once.

slices,

second slice of

.~

thyme

grainsand seeds. (They are only breads that I have foundr~iSd~ frbri~oni~~

bread.

the

~ they’ránotraw,thiyare’ about al can

good

a

bread

as

you

find in the: health-food ..

o~i,c~iisetbIs.pâtelil~e”~’ 84ds not fla~

bi.atter it •

but creamy moistness as well it alsócontrlbutesthè pÔwer~ n# rr.w iünflciw.r ci,ndc! their

•

—••—.—-

~

~

:.

1

.

-g

sentIa( fatty ‘ac~dsi They pro vide energy as well. When sunflowór seedS are mixed. with

raw

tahlñf~ whidi ~s;

sesame seed

paste, the

.binatio~ g~v~s

corn

y~ou several dif

ferent oils. Good for you, in

many

more

Spread

ways then onel

leftOvers

on

flaii.

seed crackers. This tasty pâté will keep well in the refrigera tor

for about2 weeks..

10 RAW LUNCHES

99

BEET AND APPLE SALAD SERVES 6 TO 8

tablespoons

2

tablespoons cider vinegar 2

This side dish is

honey

raw

dant!

apple

raw

1 tablespoons cold-pressed, extra-virgin olive oil

tablespoon Udo’s Choice oil blend, or cold-pressed olive oil,

of both

or some

2

pounds

I

apple

olive oil and Udos Choice oil, because the latter is immune

boosting. (Jdo’s

chopped

is what I

sential

choice is

talk about mean:

fatty acids,

essential

having

but the

fatty acids

olive oil, but I

only

cold-pressed,

a

a

Olive oil has

always

mix oils—

seed-oil mixture. And

wide variety of oils and veggies, this

some

body

vitamins and minerals and

needs

more,

es

it needs all the di

and all the vitamins and minerals you

feed it.

~

your.~cjothing,,in

~

eat

an,

about two ~

apple,is

Irn

getput. 7rue,

th,

ch.mcal used in th.

dry dèanin~ actually brings out th’ó’~s~t, butth. real culprit ls,,t~,invtsib!. apple pectin. that dried ‘oh your dothirig. I’~.d thóre thaiio’ná’ pi.c.of dothln~ this way~

100 THE RAW 50

and olive oil in

a

small bowl.

a

salad bowl.

Season with salt and pepper and set aside.

Toss the

~

rom:Your.

w..ks.a brown spot wil! ap pear. This spot; caused by th. pictin In ~I1â

honey, vinegar,

Peel and slice the

a~id’à juI~y bit, sprays

possible

it calls for

Peel and slice the beets

Awei~d ~on dry dóan.r,lf you

áppl~

we

Combine the

parsley

.c~1A

created

original recipe.

can

•tiPt~~ -~. ~

my

beets

I to 2 teaspoons

fresh

dessert redun

a

chiropractor’s assistant, has

this

verse

Salt and pepper to taste

that it almost makes

raw

when 1

sweet

so

KellyAnn Palazzolo,

with the

apples thinly

apples

parsley,

thinly

and put in

and add to the beets.

and beets with the

and

serve.

dressing, sprinkle

THE RAW MEXICAN LUNCH

GUACAMOLE AND LETTUCE BURRITOS SERVES 6 3 small I

ripe

No

ripe avocados

tomato

1A small jalapeRo pepper, seeded and

finely chopped

1½ teaspoons organic

powder 1

or

live without Mexican food, and the

one can

exception! Raw foodists

come

and nationalities, and

does their food. These

the

same as

exchanged

so

in

a

raw

foodist is

ingredients

those in “normal” cooked Mexican food. We

raw

for cooked

no

variety of shapes, sizes, habits,

ingredients.

Come

see

pits.

Use

are

simply

for yourself.

onion

diced onion

tablespoon

fresh lemon

juice

-

Halve the avocados and scoop the flesh into

a

remove

the

mixing bowl and

mash

sprigs, stemmed and finely chopped

fork. Halve the tomato

3/4 teaspoon Himalayan salt

then add the

jalapeno,

6 romaine lettuce leaves

Combine the

ingredients gently, mashing

2 fresh cliantro

tomato

through

like your

guacamole

less

spoon to

lightly

to the

a

a

powder,

chunky. Heap

avocados and

lemon juice, and salt. a

the

bit

more

if you

guacamole

the romaine leaves and wrap each leaf around the

like

with

the equator and cut the

halves into ½-inch dice. Add onion

a

onto

filling

burrito.

10 RAW LUNCHES

101

EVERYDAY CHILI SERVES 6

recipe differs from the first chili recipe

I small

If you notice, this

cut

section (see Sweet Melissa’s Autumn Chi-lee

eggplant, peeled and into Y4-iflch dice

5 fresh shiltake or

I medium

mushrooms,

into

Y43

cut

1/4-inch dice

I medium to

zucchini,

cut into

1A-inch pieces

garlic cloves,

both

a

version of the

popular

food has diverse recipes for the

portabello

mushroom, stemmed and

are

crushed

14 medium red onion, finely

tually,

that is the

foods

are

only

way that I

on

page 62), yet

cooked chili. Just

same can

thing,

so

in this

as

does

think of that

raw

raw

they

cooked food. Ac

and cooked

alike!

You need to try

things

because you will not like

piece of cooked food

set

and decide for

everything.

yourself what you like

I can’t

imagine

down in front of you, and

different. I repeat, you need to try

things

to

you like every raw

food is

no

find what you like!

chopped I medium

into

1/*.

to

plum tomato, cut Y2-inch.chunlcs

Combine the

eggplant, mushrooms, zucchini, garlic, onion,

and tomato in

a

quart-sized jar

or

container with

For the marina, whisk the lemon

MARINADE 1

tablespoon

malayan fresh lemon

juice 2

tablespoons cold-pressed, extra-virgin olive oil 3~4 teaspoons Himalayan salt

102 THE RAW 50

salt in

a

small bowl, and pour it

bles. Cover and marinade at 6 hours and

juice,

room

preferably overnight.

a cover.

olive oil, and Hi

over

the vegeta

temperature for

at

least

Just before

SAUCE I

large

tomato, cut in chunks

I cup sun-dried tomatoes,

soaked In

purified

water

for

serving, make the

sun-dried tomatoes in the bowl of process until

finely chopped.

pepper, oregano, and chili

20 minutes, and drained

puree. Pour the

14

bles and stir

cup

virgin ~/e

to

cold-pressed,

extra-

olive oil

1/4 teaspoon

pepper 1

teaspoon fresh oregano

than 115

Taste for

Spoon teaspoon chill powder

a

Put the fresh and

food processor and

Add the oliveóil, cayenne

powder and whir

sauce over

to

make

a

the marinated vegeta

combine; discard the garlic cloves. a

saucepan and

degrees F, using

also heat the chili in

leaves. I Ye

to

pureed

Transfer the chili to cayenne

sauce:

a

a

deep-fat

warm

to no more

thermometer. (You

can

temperature-controlled Crock-Pot.)

seasoning, adding

more

into bowls and top each

salt

or

serving

cayenne if needed.

with

a

dollop

of

Cashew Sour Cream, if desired.

Cashew Sour Cream (recipe follows) for serving (optional)

10 RAW LUNCHES

103

cashew The great

chili

or a

But be

whipped

careful,

cream

too

versatility.

for dessert just

much of one

anything

is not

type of fat is

so

not

apple

Soak the cashews in

overnight.

The

fridge

in

purified

water

a

104 THE RAW 50

they

VacSy

the other Cashews

a sour cream

for

ingredients you

are

very

fatty

a

soup

or

mix with it.

and that is

good for you. Variety, variety!

Juice of

should

from the cashews, then ents. Whirl until

make

Y4 teaspoon Himalayan salt

young Thai coconut

1/2 teaspoon raw cider vinegar

good.

can

~/2 teaspoon unpasteurized light miso paste

preferably from

coconut meat,

You

by changing

cashews

raw

1,4 cup fresh a

about cashews is their

thing

but too much of

good,

1 cup

sour cream

water cover

place

come

container

the

for the

minimum of 2 hours and

nuts

in

a

as

long

by 1/2 inch. Drain any leftover

nuts in the blender with the

together or

a

1/2 lemon

as

water

remaining ingredi

smooth and creamy puree. Keep in the

eat it up while it is fresh.

RASPBERRY SORBET MAKES 6 SMALL SERVINGS I ~A cups

pIus

organic raspberries,

6 for

garnish

1Y2 tablespoons

/3

CUP

full of sugar, is

room

purified

Well,

temperature

it wasn’t the same; it

I had made

myself,

was

and! didn’t

sc0~~i~’~

Freeze the

raspberries (except

fr~1~i~ ~ Foods a1bl~nd~he~ ~

When

as

it. Would it

fabulous

as

the

hypoglycemia?

better! It had

mess

was

more

that it

real-fruit

was some

it up with any addi

~:i~

..

,

Mik..sur. you

skeptical about

lot of satisfaction in that.

a

he:

was

And the best part

tives! 1 took

TIP

9~t the kInd”~

that~oti~eAyj~Ided ~

~~$~Li •

I

and bad for my

fattening,

taste and it was creamier.

~

•

no

water at

thing

•

recipe,

sorbet I grew up on? Would it be

sorbet I remembered but have not eaten for years because it is

raw

liquid honey 1’

The first time I made this taste like the

they’re ready,

stir the

honey

dissolved Combine the frozen .

in a

.

those for

garnish) overnight.

into the water until it

raspberries

.

blender and whir until the berries and

smooth, sherbetlike consistency. Add

needed, being careful

not to

berry

on

top. Serve

honey

liquid

little

have

is

water a

more water

if

let the sorbet become too

soft. Divide among 6 dishes, and fresh

a

and

garnish

each scoop with

right away!

10 RAW LUNCHES

105

a

‘.u:~i .1—’

IRRITABLE BOWEL SYNDROME

PENNI SHELTON

Tulsa, Oklahoma

Penni’s health By

age

eight

problems

she suffered from

started

early.

persistent, unexplainable intestinal problems.

would often miss the school bus because I

was

struggling

with cramps,

rhea,” she says. “My stomach problems created tremendous levels. The doctors

performed

lots of tests, but there

Penni’s symptoms continued

when she

throughout

stress

was never a

for

clear

pain,

me on so

the

many

diagnosis.”

adolescence and into adulthood,

under stress. Unable to

“I

and diar

especially

of her ailments, she spent

identify terrible in curled in bed, lying pain, unable to do anything but pray. “My many nights up prayers usually consisted of nothing more than simple cries for relief,” she recalls. ate or was

As the years not to

passed

accept

sure

she drove her

own car

might suffer another attack, she

ing. She lived

embarrassing problem. She learned ready access to a

invitations to any function where she would not have

bathroom. She made that she

she learned to manage her

cause

wherever she went. And out of fear

made certain not to eat

with the constant fear that she would double

over

anything in

when travel

or

lose control

was

called irrita

pain

of her bowels. When she

ble bowel

was

in her

early twenties,

syndrome (IBS)

and it

she learned that her

problem

treatable. But the medications she

prescribed over the years had side effects that were not much more appealing than the problem it self. Nor did they entirely alleviate her lBS symptoms; they merely helped to hold the lBS at bay. By the time she reached her late thirties, with a life that most people would find enviable, Penni felt she was spiraling out of control. “I was reflecting upon all that God had blessed me with: a beautiful, healthy daugh ter, a wonderful marriage, a thriving professional life, and a deep, rich faith. At the same time, though, I found myself at the unhealthiest point in my life. My lBS was relentless and debilitating, my weight was soaring to new levels, and my use of alcohol to numb my symptoms had become a daily crutch.” she recalls. “I was in a depression and felt a real sense of hopelessness for the first time in my life. I was doing a good job of putting on a game face each morning, but inside I felt like things were falling apart.” While preparing for a family vacation in August, Penni stopped by the local book store to pick up a few magazines for the trip, and a book caught her eye. “It had Carol Alt on the cover, Penni says. “As a teenager I had Carol Alt posters plastered on my bed room walls, so just out of curiosity, I picked up a copy along with my magazines.” 106

THE RAW 50

was

was

Later, settled

on a

lounge

chair in the

sun,

Penni

began reading. What she learned changed her life. “I kept reading parts of it aloud to my husband I could tell he found it

park.

as

intriguing

as

in the Raw and

opened Eating

as

the children

played

I did. The words seemed to

well. I asked

in the water

penetrate

not

Could the lack of

myself, healthy, raw, alive, only my mind but my heart as of for all have been the foods these source years? I began to enzyme-rich my problems look at my surroundings with a new eye. All around me gigantic, unhealthy parents and children jiggled between, the funnel cake hut and the Dippin’ Dots kiosk. I counted five men who clearly had fairly recent open-heart surgeries, all overweight, noshing on junk food. ‘Oh my God,’ I thought, ‘I’m surrounded by sick food, sick people, and I am sitting right

here in the middle of hell,’” Penni says.

Penni and

husband, Gordon, decided then and there to lose. “I felt

to start

eating

raw,

knowing

I had tried

as though everything else,” she recalls, they had nothing well Carol’s and in take advice that eat as a might enable me to live my might way life fully alive and not just eat to survive.” The Sheltons immediately began eating almost completely raw. Within the first week, all of Penni’s lifelong irritable bowel syndrome symptoms were gone. Within eight weeks she lost fifteen unwanted pounds, and she had not reduced the amount of food she was eating at all. In fact, she finally felt free to eat and enjoy food as she never had before. “We ate and ate wonderfully healthy, raw foods, as much as we wanted, and the weight was still falling off,” she recalls. Penni had to relearn everything about preparing food for herself and her family. In

that

“so I

their hometown of Tulsa, Oklahoma, there up to

me

to

could find

again.

figure

on raw

recipes,

food

as

she

“1 still

wisely

an

and she

was

how

to

make this

work,” she

says,

restaurants. “I knew it would be so

she read

everything

she

food and she outfitted her kitchen. She learned how to

She got into

tried

out

were no raw

entirely began

new

groove of meal

planning

to create her own. Now

with cooked, and she feels

one

she’s

and food

as

shop all over preparation. She

much at home with

raw

hundred times better.

occasionally indulge in a cooked-food item here and there, but I choose always take my enzymes when I know I’ll be faced with eating something

and I

that isn’t raw,” she says.

Beautiful not

as

she

hard-core about

life and what I have

begins her forties, Penni Shelton doesn’t look or feel her age. “I’m maintaining this lifestyle,” she says. “I am a real person with a real come to realize is that I really do like it raw.”

10 RAW LUNCHES

107

21

A “PURE” DINING

~

ATUS~AN

~

SUPPER

23

EXPERIENCE

QU~SEN~AL

10 RAW

biNNERS eat

a

lot of dinners out. Wherever I do, I

able to find

something

cities I visit, I

am

raw

always

on

the

menu.

able to find

am

always

In many of thea

excellent

some

placesto eat, and I don’t lat “like a model.” I eat, and 1 eat well. I do not hesitate to

have dessert. I make sure I am always satisfied~ Because I’m eating raw food, though,

I

never

feel full

position of having

get

to

not so

actually

bloated. I’m in the enviable

the best of both worlds. I don’t have.

to eat like a pauper to

It’s

or

look and feel great.

easy to eat dinner like

pauper. When I

dinner, if. I have done the right things all day, I

hungry. The problem for

many

can’t eat smaller amounts of food at are

a

simply

too

hungry.

people

they

night because they’

The combination of

nonnutritious, cooked foods and

is

am

eating breakfast

or skipping lunch is the culprit. Eating well and correctly keeps your appetite in check and isa great weight-control device.

The Raw 50 dinner

menus are

shamelessly self-indulgent.

come

from the master chefs in my favorite restaurants.

good

that if you

serve

it to your

impress them! Some of the dishes

few

might be

one

of them is

food

can

Buon

a

challenge an

if

you’re

are

new

exquisite example of

and should be.

appetito.

Every dish

is

so

cooked-food-eating friends, they probably

won’t believe you when you tell that that the food is to

Some of them

simpler

to

What

an

easy way

to make than others. A

preparing

how

raw.

raw

incredibly

food, but every

delicious

entirely

raw

A “PURE” DINING

EXPERIENCE RED BEET RAVIOLI WITH TARRAGON “GOAT CHEESE” SERVES 6 TO 8 3 cups

3/4

cup

virgin

pine

raw

I

nuts

cold-pressed,

extra-

olive oil

was

delighted

Food and Wine me

lemons, zested,

peeled and quartered

then

as

well

as

this recipe. The very

ravioli—in this 2 whole

when Sarma

case,

Melngailis,

Chief Duck

as

that’s

exactly

oneluckyduck.com,

thinly sliced vegetable means

gave

that is used for the

red beet—has pretty much the

pasta. By the way, pasta

tency

at

chef and cocreator of Pure

“paste”

in

same

consis

Italian, and

what it is when it’s in your system.

I medium shallot

The real 2

tablespoons

nutritional

softened

yeast

so

2 teaspoons whole black

nuts are

peppercorns

use

I

3fl

garlic cup

purified

cup fresh

ate

with them. You

is made with

this dish, the “cheese”

was

without the ravioli shell. Like cashews, pine

extremely versatile, taking

Soak the 2 small red

beets

3/4

ate it

“goat cheese,” which

last time I

can

on

the flavor of the

spices you

also mix them with mushrooms and make

water

Salt to taste or

pine

delicious, I

here is the

nuts. The

mushroom ravioli.

clove

I medium

gift

pine

nuts in

enough purified

for 1 hour. Drain, put the

pine

water to

nuts in a

cover

them

food processor, and

add the olive oil, lemon quarters, shallot, and zest. Process tarragon leaves

Cracked pepper to taste

for about 8 minutes until the mixture is well combined and

clumps together. and set the

110 THE RAW 50

Pour half of this mixture into

rest aside.

a

blender

Add the yeast and 1 teaspoon of the

peppercorns to the mixture in the blender and blend

medium fer the

speed

on

for 2 minutes, until thick and smooth. Trans

“goat cheese”

to

bowl and

a

refrigerate, uncovered,

for 1 hour.

Meanwhile, place the reserved pine the blender. Add the

the

garlic,

nut mixture in

remaining teaspoon of

and the water, and blend

on

peppercorns,

high speed

for I

minute, until smooth but quite liquid. Add the salt, and set

the

sauce

aside.

Roughly chop into the cheese

the tarragon and fold ~ cup of the leaves

once

the cheese has

completely

chilled.

Add salt to taste. Peel the beets and slice slices

on a

clean surface.

paper-thin. Lay

Spoon about

1

Arrange

on a

baking

with salt, then store in the To serve, pour the

sheet in

on

a

of the

second beet

single layer, sprinkle refrigerator.

sauce

and arrange the ravioli

half of the

tablespoon

cheese onto each slice, then top each with slice.

out

onto a

a

deep serving platter

top. Sprinkle with the remaining

Y4 cup of tarragon leaves, and salt and cracked pepper.

10 RAW DINNERS

111

SALAD 1 cup

walnuts, soaked for

hours, drained, and

4

BABY SPINACH AND ARUGULA SALAD WITH CINNAMON BALSAMIC DRESSING AND CANDIED WALNUTS

dehy

drated for 24 hours at 115

degrees 2

F

tablespoons

SERVES 4

raw

agave nectar

I try to

1

teaspoon ground

1

teaspoon ground

cinnamon

stay away from vinegar. It is acidic, and the body makes

more

than

taste

and

pucker

that

salad with balsamic

cardamom

mind that if you live

14 pound baby spinach

giving yourself

% pound baby arugula I small red

acid. But I understand that

enough

additional acid.

with agave and

they

then

peeled,

shaved into ribbons with

dish,

really

stressful life, the last

a

Perhaps you

so

candy

to

spices; they

like the

I’ve added this

is delicious. Bear in

thing you can

need is to be

substitute

lemon for the balsamic. At least

If you don’t have time

paper-thin

to a

because it

vinegar

apple cider vinegar or

onion, sliced

I Bosc pear,

vinegar brings

people

the walnuts,

just

raw

they’re

raw.

toss them

won’t be caramelized and

crunchy,

but

will be sweet.

a

vegetable peeler For the

DRESSING cup

virgin 2 1

cold-pressed,

extra-

tablespoons

balsamic

tray and

vinegar

arugula, the

raw

agave nectar

1/2 teaspoon ground

a

dehydrate

small bowl. at 110

onion, and pear

Whisk all the cinnamon

cup fresh tarragon

roughly chopped

112 THE RAW 50

Lay

degrees Gently

them

on a

cinnamon,

Teflex-lined

F for 3 hours to toss the

together, taking

spinach,

care

not to

bruise

spinach.

hand

1/4

toss the walnuts with the agave,

caramelize. Set them aside.

olive oil

tablespoon

salad,

and cardamom in

or

mix in

a

ingredients

for the

blender

low

on

dressing together by

speed.

Drizzle the

dressing

leaves, over

the salad, and then top with the

warm

candied walnuts.

SARMA’S STRAWBERRY TARTS MAKES 12 TO 14 3-INCH TARTS This is

TART CRUST 4 cups whole

raw

in cup

1/2

cup coconut oil at

raw

perature

pantry except the strawberries. Make this

raw

spring, when you

or

slightly

room

can

get fresh, local berries.

tem

For the crust,

warmer

nuts to

VANILLA CREAM

a

it will become almond

food processor until too

oily. (If you keep

butter.) Transfer the ground

bowl and add the nectar, coconut oil, and salt.

ing each sheet loosely

over

plastic

the tops, without

lay

wrap,

tucking

it

agave nectar

raw

under the pan. (if you don’t have 2

a

Line about twelve 3-inch tart pans with

4 cups fresh coconut meat

light

the almonds in

grind

fine, but stop before the they become

blending,

cup

in your

agave nectar

14 teaspoon fine Himalayan salt

1/2

gourmet dessert, and you should have all the

true

ingredients

almonds

1/4

a

tablespoons vanilla

a

tart pan, a

muffin pan

extract

Seeds from

~6 vanilla bean

1,4 teaspoon

fine

Himalayan

will do.) Fill each tart pan with 3

mold into the pan. salt

1/2

cup coconut oil, warmed until liquid

for 30 minutes

Refrigerate

Remove the crust from the pan

then

tablespoons

by pulling

of

and

dough,

or

until firm.

up the

plastic,

peel off plastic.

Combine all the vanilla coconut

oil in

a

cream

ingredients except the

blender and puree until smooth. Add

STRAWBERRI ES

the coconut oil and blend until 1 quart strawberries, hulled

and sliced (1 or

2 small

1/4

cup

large strawberry

ones

for each tart)

thoroughly

To assemble the tarts, fill each crust with 2 cream.

agave nectar

overlapping erate

Chill

for about 1 hour.

of the vanilla raw

fully incorporated.

them

for 2 hours

Top each

tart

with

attractively. Drizzle

or

until

ready

tablespoons

strawberry slices,

with agave and

refrig

to serve.

10 RAW DINNERS

113

A TUSCAN

SUPPER PINE NUT “PARMI

GIANO” (OPTIONAL) 1 cup

raw

pine

nuts

SQUASH SPAGHETTI I medium butternut

cup

cold-pressed,

squash extra-

SQUASH SPAGHETTI WITH GARLIC AND OIL AND PINE NUT “PARM IG IANO”

virgin olive oil

garlic doves, pressed through a garlic press 4

SERVES 4

When I cut wheat out of my diet, many of my health 1 teaspoon

Himalayan

salt

disappeared, especially for this freedom?

Hardly anything!

substituted

pasta dish. The

on

a

a raw

the flavor of whatever

sauce

lot like pasta. You do need

it, and it is easy your salads

or

Don’t be mind not

For the

to use.

I gave up my

long,

did I pay

daily pasta and

spa ghetti.like

veggies took

I added. This dish looks and tastes

spiral slicer;

can

complaints

price

also

any kitchen store sells

it to make

use

garnishes

for

other dishes.)

skeptical

only

(You

a

What

problems.

my sinus

about

about the

raw

“parmigiano.”

It will

change your

but also about how you eat nuts.

“parmigiano,” soak the pine

nuts in

purified

water

for 8 hours. Rinse, drain, and germinate for 8 hours. Rinse

again. Dehydrate

degrees

F until

in the

dehydrator for

thoroughly dry.

24 to 36 hours at 95

Grind the

coffee

nuts in a

grinder. The,~’parmigiano”

can re-.

main stored in the

refrigera

For the

adaccio

or

squash spaghetti, peel similar

spiral slicer

strands. In

a

sui~ they. stay freshi

Toss in the

squash spaghetti and

mix the olive

coated. Add the Pine Nut

114 THE RAW 50

squash and

to create

torfbruptiD1 month. Try to use.aVacSy system to make

large bowl,

the

use a

Sal

spaghetti-like

oil, garlic, and salt.

mix until the strands

“Parmigiano”

if you like.

are

JANICE INNELLA’S TUSCAN BREAD MAKES ABOUT 12 PIECES 3 cups cups

golden

flax seeds

pumpkin

seeds

Viva Italial

Nothing

is tastier than Italian

Janice Innella of Essential

Living Breads

bread, and this is delicious

enough

table in Siena. And with all these seeds and oils, this 3 cups raw Brazil nuts, ger minated for 24 hours, and then

sprouted

for 4 (see

pages 41-43) i

jalapeno

just

good

for you. It

helps build your

from

for any is

raw one

immune system and is

great for younger-looking skin. We know good skin is promoted protect it from the inside

when

we

leave

some

of the Brazil

nuts

as

well

as

the outside. You

and

ungerminated

chop

can

them for

pepper a

1

so

one

tablespoon ground

car

little crunch in your bread. Or add

raw

olives for

a

wonderful

olive bread.

away seeds I bunch fresh

basil, stemmed

I bunch fresh rosemary,

cover

stemmed

1,4

cold-pressed

them for 4 hours,

sorbed. Combine the

cup sage leaves

1 cup

Soak 2 cups of the flax seeds in

olive oil

pumpkin

seeds in

a

finely ground. (You 3

tablespoons Himalayan

salt,

large bowl.

to a or

to taste

or

enough purified

until the water is

or

completely

ab

cup of flax seeds with the

remaining

spice

water to

coffee

grinder

may need to do this in

and whir until

batches.) Transfer

Grind the Brazil nuts and add to the bowl.

Next, grind up the jalapeno, caraway seeds, and herbs, and add to the bowl. Add the soaked flax seeds, oil, and salt and mix

Spread trays over

the or

as

hand until you have

by

out the

thick

or

batter

thin

the breads and

dehydrator trays

until firm and

as

a

evenly

you like.

peel off the and

bready

nice, uniform batter.

on

Teflex-lined

Dry for

dehydrator

12 hours, then

flip

Teflex sheets. Return to

dehydrate

for another 12 hours,

but still moist.

10 RAW DINNERS

115

FIELD GREENS SALAD WITH CREAMY BLACK PEPPER AND SAGE DRESSING SERVES 4

Okay,

CREAMY BLACK PEPPER AND SAGE DRESSING 6

tablespoons

Edgerton Dressing

raw sesame

it

on

tablespoons light

miso

simply

can

Eating

dressing

cannot

also makes

complain that

Thank you, Charlene

About 24 fresh sage leaves 1 teaspoon

Himalayan

tablespoons cold-pressed, extra-virgin olive oil freshly

from Charlene

can

be

(There is

a

version of

that I love

excellent pasta

an

recipes

are

too

sauce.

compli

simpler than this?

Edgerton, for sharing this recipe.

Combine the tahini, miso, arid sage in

a

blender and whir

until creamy. Add the salt, oil, pepper, lemon agave nectar and blend

Rinse and

Juice of 2 lemons raw

one

dressings

raw

again, adding

essary; be careful not to make the

black pepper

i1A tablespoons

this

salt

2

3 to 4 teaspoons

in the Raw.

tell from these

cated. $ won’t hear it. What

paste

ground

I wrote about in

page 124.) You

You

dressings:

of Winston-Salem, North Carolina, and the Caesar Salad

creamy stuff. This

tahini 2

you found my two favorite

spin

a

bit of water if

dressing

agave

dressing

and

nec-

too runny.

the greens, and transfer to

bowl. Toss with the

juice, and

a

serving

serve.

nectar •.

TIP buy

wide

variety of fr~sh, orgánicgreensat most goed~..

4 cups mIxed mesclun

You

salad greens

produce markets, and

can

a

many vendors

now

sell them

vantage of buying the greens premixed is that you is fre5h, and you’re less like!y to haie greens go bad in

116

THE RAW 50

..

pr.rnlked. The ad- ~ geta vari.ty that

y~ur fr~9e~

LEMON CREAM PIE SERVES 8

Handful of

raw

almonds

Handful of

pitted

Dates

raw

yoi’fl

Yz

ripe banana

caIIv raw

coconut

meat

2

the

and ~‘ursati!e.

raw crusts

cracker.

for

tarts and

add

They

They

just

the

become tIi~:

pies. Some.

right

touch of

carob awrness,

cup shredded

PDgerher

fjfl.i them in

y~~t they’re

.~5tus when I

1

amazing fruit, healthy

re/cia

oaste that

dates

times

tablespoons powder 2

are an

was

changed

not

growing

overpowering. up, hut

my mind. (See

tips

Thank you Raw Chef Dan

was never a

big

fan of

the /ast few years I have radi

in

on

I

dates

Hoyt for

on

page 174.)

this and the iiext four

recipes.

tablespoons

fresh lemon

juice Combine the cashews, almonds, dates, and carob 1

tablespoon flax

the food processor and

finely chop

crumblike. Add

water

ture sticks

nP packs

orgy: sucrose,

a

lot of

en-

purified

together. Dump

by

the teaspoon until the mix

the crumbs into

a

glass pie plate

three natural sugars

that not

only get

but

give

crust.

Place the crust in the freezer for 5 to 10 minutes.

you

you

a

going boost

While the crust chills, combine the banana, coconut, lemon

juice,

texture is

that lasts, Athletes eat ba because

a

fructose, and

glucose,

quickly

in

until the mixture is

and press onto the bottom and up the sides to form

The banana

they provide an energy boost good enough for a ninety-minute workout. nanas

powder

seed oil

ture, then cut into

and flax seed oil in

a

blender and whir until the

smooth and creamy. Fill the pie shell with the mix

refrigerate

for 30 minutes

or

longer.

Serve cold,

wedges.

10

RAW

tnr~irJr u’

II /

QUINTESSENTIAL MEAL I medium tomato,

coarsely

chopped I bunch

arugula,

stems

re

moved

ARUGULA VEGGIE SOUP

I red bell pepper, seeded and cut into chunks

2 medium cucumbers, cut

SERVES 2

into chunks

Jack LaLanne says eat five

2

celery stalks,

day,

cut into

and here

they

raw

servings of fruits and veggies

are, in all their

every

glory.

chunks

1/4

cup fresh lemon

1~/4

cup

juice

cold-pressed,

virgin olive

Set aside 1

extra

bell pepper, cucumbers,

Y2 small tomato,

blender. Puree until cut in

small

garnish

Cayenne

Mad. from

garnish

Kamut Flatbreads

ground

chile

pods,

cayenne pepper boosts circu-. latlon and blood ffo~ thUi

helping ether herbs and supplements work more effec

tiv~ It’h~Is t~een used to teott~aches, headaches, throats, and chronic pain. I

treat son

tomato

remaining chopped

for

118 THE RAW 50

celery,

lemon

garnish.

tomato, the

finely chopped

juice,

and oil in

with

some

with the flatbreads

diced tomato and on

the side.

a

and well combined.

Divide the soup between two soup bowls and

topped

pepper for

Sprouted (page 67)

arugula,

the

oil

1 teaspoon salt

dice for

tablespoon of the chopped

Combine the

a

serve

dash of cayenne,

COCON UT-CRUSTED “SHRIMP” WITH RED CURRY SAUCE

“SHRIMP” 1 cup sunflower

seeds,

germinated (see

pages 41-43)

1 cup Brazil nuts,

germinated

-

SERVES 2

(see pages 41.43)

Raw Chef Dan

Meat of I fresh young

of

Thai coconut

Once everyone in the

1/4

people.

way

cup dulse

through

quick

1~/4 teaspoon peeled and

was

1 cup dried

raw

cause

clove coconut

the water flows

everything. flakes

CURRY SAUCE

cup dried flakes

raw

prefer

or

through

more

including

one

picky

shrimp,

classroom full

to

ask Dan for this

recipe

hydrate

they’re

to

garbage we are

cleaner be

are

stuck

the bottom. And I do is another fish’s

what

we

on

the

mean

food,

eat, then

dulse, onion, ginger, and garlic

flakes. Place at 95

fish. If

crustaceans. In other

them. Crustaceans

that falls

fish’s

me

so

so are

I

they.

combine the sunflower seeds, Brazil nuts,

food processor.

conut

seeds,

I guess

coconut meat,

coconut

I red bell pepper,

the

For the

1 cup coconut water

1/4

prompted

except scavenger fish like

gingerroot

garlic

a

had “ummmed” and “ahhhhhed” their

I eat fish with fins and scales. To

ground eating everything I medium

in front of

day

and easy to make and tasted delicious.

room

the dish, I

I eat most fish

words, fresh

was

one

for my book.

1 tablespoon red onion, coarsely chopped

chopped

It

Hoyt made this

Shape on

into

“shrimp”

Teflex-lined

degrees

in

a

blender

and roll in the

dehydrator trays

co

and de

F for 12 hours.

cut into chunks

When almost

tablespoon cold-pressed, extra-virgin olive oil

ready

to serve,

combine all the curry

sauce

1

ingredients

in the blender and whir until smooth and

creamy. Pour 1

“shrimp.”

red onion 2

some

curry

sauce on

each

plate

and top with

tablespoon chopped

tablespoons

curry

Serve additional

sauce

at

the table.

powder

1 teaspoon coconut butter 1

teaspoon Himalayan salt

1 teaspoon

paprika

10 RAW DINNERS

119

“SAUTÉ ED” VEGGIES SERVES 4

This is just the

2 small heads

bok

choy,

sliced

most

right side dish for the “shrimp”

time-consuming part of making I think Raw Chef Dan

I red belt pepper, seeded

veggies.

fore, but that’s okay, just put them

yellow

bell pepper, seeded

recipe

is

page 119. The

dehydrating

Hoyt prepares these the

and sliced I

this

on

in the

night

dehydrator and

the

be

go

watch your movie!

and sliced I

yellow

summer

halved and sliced

squash, lengthwise

into half-moons

Combine the

Toss to coat the

and toss 3 scallions

(white and green

parts),

on

cut

into 2-Inch

the

diagonal lengths

tablespoons cold-pressed, extra-virgin olive oil 2

Himalayan salt freshly ground

and

black

pepper to taste

TIP~ If green peppers “repeat” on youor make you burp, It. us •

be~ause

not

green peppers

are

fUll~ ripe..Yellow, oraflge,

red~and purple hiuA

peppers

mi~r~ ~nivv?ia~

e4er,~d

~n

easier ~o

~est.

120 THE RAW 50

vegetables

a

bowl and drizzle with the oil.

vegetables, sprinkle

with salt and pepper,

again.

Spread and

in

the

dehydrate

vegetables at 95

on

degrees

Teflex sheet

dehydrator trays

F for 1 to 2 hours.

RAW CHEF DAN’S ALMOND COCON UT COOKI ES MAKES 8 COOKIES 1 cup

1/2

raw

When your cookies

almonds

cup dried

raw

coconut

pitted

in the

made from nutritious

same

foods

raw

way that cooked cookies

almond cookies nourish your

flakes 3

“fattening”

not

are

body—and

taste

they are

are.

These

great.

dates

11/2 teaspoons Himalayan

salt

2 teaspoons vanilla extract

Combine all the

ingredients

until well mixed and

dehydrate

a

doughlike.

and flatten into cookies,

trays, and

in

place

at 95

food processor and process Form into 1-inch-thick balls

on

Teflex-lined

degrees

dehydrator

F for 15 to 18 hours.

Variation: For softer cookies, first process the coconut

flakes in

a

food processor to make

a

then add the salt, vanilla, and 1 teaspoon of tar

or

and

honey.

Omit the dates. Mix with

dehydrate

as

a

nuts

and

dry powder, raw

agave

nec

fork, then shape

above.

10 RAW DINNERS

121

ITALIAN-STYLE DINNER HEATHY’S RAW LASAGNA MUSHROOM LAYER 1 cup button

¾

cup cup

mata

bad I didn’t know that, who served

sliced

thinly 1/4

mushrooms,

Heather Pace is from Ontario, Canada, close

Bragg Liquid

lasagna fulfills

civil service!

a

recipe

this recipe to

satisfy

my

needs to be shared with the world! It

kala

SAUCE

uid Aminos

2 cups sun-dried tomatoes, soaked for 1 hour and

approximately

drained to

where I live. Too

olives

For the mushroom

1/2

use

to

and couldn’t find anyone

lasagna

version. Now I

urges. This

Aminos

chopped pitted

a raw

I love

as

3/4

together

cup

fresh

in

Meanwhile, for the

start. Process

mix the mushrooms and

a

fridge.

sauce, combine the

adding just 1/2

until

Bragg Liq

medium bowl, and marinate for

1 hour in the

food processor,

chopped

layer,

ingredients

in

a

cup of the fresh tomatoes to

finely chopped

and saucelike,

adding

as

tomatoes

much of the 2

1/2

pitted dates cup fresh basil leaves,

chopped ¾

cup

I to 2

remaining

right consistency.

liquid

from

seeping

sauce

out

as

needed

to

achieve the

should be thick to prevent the

of the finished

lasagna.

To make the ricotta, blend the nuts and lemon

pitted

kalamata olives

garlic cloves, chopped

Himalayan

salt to taste

just enough

water to create

salty cheesy

taste.

separately.

Fold in the

noodles,

and the zucchini

THE RAW 50

a

use a

to

with

get that

spinach.

mandoline to slice the

lengthwise

juice

creamy paste with the consis

tency of thick ricotta cheese. Add enough salt

For the

122

The

tomatoes

to make

eggplant

thin sheets. Reserve

To assemble the

NUT RICOTTA

11,4

cups cashews, soaked 4

to 8

1%

hours and drained

cup walnuts, soaked 4 to

8 hours and drained

1/4 1/4

to

cup

Himalayan

purified

pan.

water

salt to taste

Arrange

a

ture

and

that

layer

with the

of

eggplant Top with

chopped

x

noodles a

layer

in the pan.

hours

13-inch

baking

to cover

of tomato

the

lasagna

and

Top

with half the zucchini nut ricotta.

Top cover

Sprinkle grated zucchini

the entire

lasagna surface.

refrigerate

to set. Cut into squares

en

sauce.

remaining eggplant noodles, and

over

of

tablespoons

olives into the mushroom mix

more tomato sauce.

Cover the

large zucchini, peeled

9

noodles, and spread them with all of the

“cheese” and olives

I

a

spread evenly

spinach

eggplant, peeled

the bottom of

tire bottom of the pan.

1,4 cup finely chopped

I

few

layer

them with

NOODLES

a

sauce on

Stir the 14 cup of

cup fresh lemon juice

1/2

the tomato

lasagna, spread

and

for at least

a

few’

serve.

TOPPING

14

cup

math

chopped pitted kala

olives

cup

grated zucchini

10 RAW OtNNERS

123

THE “EATING IN THE RAW” CAESAR SALAD SERVES 4 I

garlic clove, chopped

organic romaine let chopped into bite-size pieces

2 heads tuce,

When I put this recipe in Eating in the Raw, much I knew I had to share it 100 percent raw,

could be The

cup

irresistibly tasty,

dinner all

ingredients

grated raw-milk

Pecorino Romano

by

are

Caesar salad but this

DRESSING

1/2

a

again.

and very nutritious. In fact, it

itself.

basically

raw

the

same as a

cup

conventional

version is, in my humble

opinion,

much

or

cold-pressed,

extra-

garlic

clove and rub all

over

the inside of

a

large

wooden salad bowl. Place the lettuce in the bowl.

olive oil In

1/2

so

better for you.

Crush the

virgin

loved it

It’s not vegan, but it is

Parmesan cheese cup

people

raw

apple

a

medium

mixing bowl,

combine all the

vinegar

gredients.

Add the

dressing

to

fertile, organic egg

2

tablespoons Bragg Liquid

Aminos

1/2

in

the romaine lettuce in the

salad bowl, and toss to combine. I

Juice of

dressing

cider

lemon

124 THE RAW 50

HEATHY’S BANANA BERRY TART CRUST SERVES

14

cup dried apricots, soaked for 4 to 8 hours

MAKES TWO 9-INCH TARTS

12;

Be careful when is

1/2

cup Medjool dates, soaked for 4 to 8 hours

extra

raw

with sulfuric acid, and

preserved

almonds, plus

God didn’t make

If needed

tablespoons ground

seeds, plus

extra

apricots with artificial

If it is too FILLING

6 to 8

rIpe bananas, frozen

Fresh

raspberries garnish

sticky,

add

more

more

pans.

Dehydrate

each tart crust is

and fresh

For the

‘-

toms of

Banàna’s.!hIgh potassium. controlling .—

.,.

..

4

~

Serve mint

with ~Oh ~

learn. The fiber in ~

well.

as

why should

a

comes

at 105

dry,

together

filling,

as a

dough.

or some

dough

degrees

of the

soaking liq

into two 9-inch tart

F until the entire surface of

4 to 6 hours at least. Then lift the

dehydrating

dry.

arrange the sliced strawberries in the bot

spoon the banana

cream over

immediately, garnished

through

a

the strawberries.

with fresh

raspberries

and

Increased

centration afld, enhances the.

ability ~

so

the tart shells. Run the frozen bananas

juicer and

low salt combination makes

to.

coloring,

of the pan, turn it over, and continue

crust out

•~-.

potassiumhelps

least-tampered-with

and dates and combine in

agave nectar

until the entire crust is

•

to

almonds and flax; if it is too

uid from the fruit. Press this

mint for

ssure.

apricots

until the mixture

add

crumbly,

strawberries, sliced

blood pr

added

food processor with the almonds, flax seeds, and agave nectar. Pulse

tonic ~or

coloring

dye?

For the crust, drain the

needed

a

have

Most dried fruit

flax

tablespoons raw agave nectar, plus extra if

it

they

or eat.

if needed

I to 2

4 fresh

cook

and this goes for your other dried fruits

are,

you eat them with food 2

to

them. You want to find the best, cleanest,

apricots there 2 cups

choosing apricots

~

or

freeze the tarts until

frozen tarts soften at fore

.~

leaves,

garnishing

and

room

ready

to serve. Let

temperature for 10 minutes be

serving.

bananas ~

they~re ripe). helps normal..healthy bowel

~

action.

10 RAW DINNERS

125

TERRA BELLA CAFE’S RAW “BARBECUE” 2 bell peppers, seeded and sliced

12 button mushrooms 12 grape tomatoes I onion, cut Into 1-inch I

eggplant,

pieces

VEGGIE KEBABS WITH BARBECUE SAUCE•

cut into 1-inch

cubes MAKES 4 KEBABS

MARINADE 1 cup

cold-pressed,

extra-virgin 2

olive oil

tablespoons

1 cup

Melissa Davison is barbecue

once

the Most Creative

and cooked entries in the GrillMasters

coconut oil

red bell pepper

chopped

award-winner

an

sauce won

again!

Yummy

Her kebabs and

Dish

competition

Con grats, Melissa! Your Terra Bella Cafe must be

people trying

to

Melissa has

get

a

over

meat

in Boise 2004!

sprawling

with

taste of this award-winner!

graciously

shared this and the next three

recipes.

Juice of 2 limes 2

tablespoons grated ginger

2 teaspoons minced

Himalayan 1 cup

salt

garlic

Soak 4 wooden skewers in water for 30 minutes. Thread the

vegetables

to taste

on

the skewers and arrange

Mix the marinade

packed fresh cilantro

platter.

except the cilantro, in

blender until well combined. Add the cilantro and once or

BARBECUE SAUCE

ingredients,

on a

Pour

twice to

over

incorporate,

but do not

chop

a

pulse

too fine.

the kebabs and turn them to coat. Place kebabs

2 cups diced fresh tomatoes

in the

1/2

cup raisins, soaked until soft

at

dehydrator

at 95

degrees

F to

warm

and marinate for

least 2 hours.

1 cup sun-dried tomatoes,

For the sauce, if

making,

combine all the

ingredients

ex

soaked until soft

cept the yellow onion in the blender and whir until well 1 cup

chopped

1 teaspoon

red onion

ground

cumin

Pinch of cayenne pepper

1/4

cup

chopped yellow

126 THE RAW 50

onion

combined. Fold in the

chopped

kebabs before

in the

for

dipping

or

placing

brushing

on

onion. Brush

liberally

dehydrator, saving

before

serving.

on

the

some sauce

JICA-RICE FRESH SERVES 4 I

Jicama is ve.y versatile. Here it is in another

large jicama, peeled

1/4

cup onion

finely chopped

/2

finely

red

Davison

recipe served and ask, “1

eat jicama

rice cooked?” cup

at Terra

Bella Cafe. Many times my friends said this

thought you

Although

signature Melissa

some raw

was raw

restaurants

do

food. Isn’t this

serve

rice, I love

diced red bell

being

able

to tell my friends that

they

not

are

eating

rice but

a

pepper

healthy,

finely

cup

diced

delicious

vegetablel

yellow ___________________________________________________

bell pepper I cup

cherry tomatoes,

halved

a

mandoline to cut the

jicama

into thin slices. Stack the

sheets and cut into fine strips, then cut the

1 teaspoon minced

1/B teaspoon black

Use

garlic

pepper

tablespoon cold-pressed, extra-virgin olive oil 1

~ teaspoon ground

to make

ricelike

bowl. Add the

wedges,

pieces.

Put the

jicama

remaining ingredients,

strips

“rice” in

a

crosswise

mixing

except the lime

and toss well to combine. Marinate at

room

tern-

perature for 4 hours. Serve with lime wedges.

cumin

14 teaspoon Himalayan salt 2 tablespoons fresh lime juice, plus lime wedges for

garnish

10 RAW DINNERS

127

AVO-CO RN STUFFED TOMATO SERVES 8

14

cup sun-dried tomatoes, soaked until soft

chopped fresh toma plus 8 whole ripe toma

3 cups

toes, toes

1

tablespoon

chili

powder

This dish is

just

the

doesn’t look like for

perfect thing

one.

a

is

While you’re

admiring

raw

a

barbecue—a salad that

enough vegetable ingredients a

tomato, not

veggies

or

dumped

this dish, notice how many

fruit you

are

on a

different and

actually something quite

presentation

five

It has

salad, but is stuffed in

at

to pass

plate;

servings

of your

getting!

1 tablespoon cold-pressed, extra-virgin olive oil

Drain the sun-dried tomatoes and combine in the food

1/2 teaspoon Himalayan salt

processor with the fresh tomatoes, chili

3 cups sweet

corn

kernels

In

large firm avocado, pitted, peeled, and diced

lime

1,4

set

cilantro,

chopped 1

powder,

olive oil,

and salt. Pulse until combined.

I

cup fresh

its

refreshing.

a

bowl, mix together the

juice.

corn,

Pour the tomato mixture

aside to marinate at

room

avocado, cilantro, and over

all, mix again, and

temperature for 10

to 20

minutes.

tablespoon

fresh lime

juice

use a

melon scoop

spoon to scoop out the seeds and soft

flesh, leaving

Core the whole tomatoes and

or a a

hol

lowed-out shell. Fill with the corn-avocado-tomato mixture

TIP

and

You could also stuff the mix ture into

seeded Anaheim

peppers.

128

THE RAW 50

serve.

MANGO DE FLAN SERVES 3 1 cup fresh mango, peeled, flesh removed from pit, and

cubed

It’s easy to tell if

gers. If the skin

a

mango is

gives just

overripe. Being overripe

1 cup fresh coconut meat,

preferably

from

a

young

the

more

a

Roll the fruit between your fin-

ripe:

little bit, then it’s

is not

ripe. If it’s mushy,

bad, because the riper

so

a

it’s

fruit,

enzymes and the sweeter it is. So it’s up to you to de

cide whether you like

tart

fruit

sweet—it’s all in the enzymes.

or

Thai coconut cup almond milk

Coat three 6-inch 4 teaspoons

syrup 1

or

raw

agave

honey

tablespoon

coconut

oil

.

aside

a

few mango cubes for

ing ingredients

garnishes, Pinch of

Himalayan

sprigs for garnish

in

a

blender

and blend

garnish.

or

agave syrup. Set

Combine the

remain-

food processor, except the

thoroughly

until smooth.

salt

Soaked and drained

berries, and fresh

Pyrex bowls with dark

Gently GoP

pour the mango mixture into three bowls. Set

aside until the agave

coating

rises to the top of the mixture.

mint

Smooth the surface

gently

coating. Place the bowls set, but don’t freeze

dessert

plates; the

without

stirring

in the agave

in the freezer for 30 minutes to

completely.

Invert the bowls onto

mango mixture should slide out. Garnish

with fresh mango cubes,

Goji berries,

and mint.

10 RAW DINNERS

129

26

DINER DINNER

MEATLESS MEAT LOAF MAKES 1 LOAF

3 cups

raw

I

pecans,

germinated (see

pages

41—43) 3 cups

saw a

walnuts,

tasting

nuts

chopped chopped

Kelly

recipe,

I

Serbonich told

was

dying

she had

me

loved

to taste it. I

give

loaf

meat

Kelly’s

it up.

was

fabulous nut

a

is

as a

kid,

great-

and easy to make.

The most

2 red bell peppers, seeded

1 cup

loaf

this in Juliano Brotman’s book, Raw, and it

and when I went raw, I didn’t want to

germinated and

When

inspiring. meat

raw

recipe like

time-consuming part of the recipe

properly,

since not every nut

(See the germination chart

on

germinates

is

at

germinating the

the

same

speed.

page 43.)

carrots

2

tablespoons paprika

1

tablespoon garlic powder

In

a

mixing bowl, combine the

carrot,

tablespoon poultry seasoning

pecans,

walnuts, bell pepper,

paprika, garlic powder, poultry seasoning,

and

1

Bragg Liquid

Aminos

Shoyu

to taste

Nama 1 cup 1 cup

finely finely

Bragg Liquid through

the Jack Lalanne

tachment,

celery

or

Bragg Liquid

cup

Red

chopped

fresh

or

Nama

celery,

or

Teflex-lined

Barbecue Sauce

the

and

and transfer to

parsley

a

loaf

shape

and

as

you

might

a

use

a

large

your

Pepper Catsup the

for 2

dehydrator

barbecue

to 3 more

sauce.

place

on a

8 to 12 hours,

Crock-Pot.

several hours before

or

and

dehydrator tray. Dehydrate

dehydrator

catsup THE RAW 50

Shoyu

thoroughly.

Form the mixture into

(page 126)

130

Aminos

parsley

Pepper Catsup (recipe

follows)

at

process in your food processor. Season with

bowl. Add the onion,

hands to mix

Y4

juicer using the homogenizing

or

diced onion diced

Aminos and mix well. Process this mixture

Top

serving

using

with Red

and return to

hours. Slice and

serve

with

red pepper catsup What’s next?” you

“Mayo! Catsup! raw

food, and

want to

I

suck

saw a

I

going

was

on

thinking.

starving and sucking

list every

perfect right. on

“1

in their

not a

unless you free country.

products.

FDA to pass

a

law requiring

com

In the nineteenth century, catsup had

ill, all this from what

was basically a pureed people were falling goodness for the FDA; thank goodness for Kelly Serbonich’s recipe!

2 teaspoons

1/4

cup

chopped

red onion

Pinch of

cup

chopped

red beet

2,4

cup

so

tomato.

garlic powder

ground

cloves

cold-pressed, extra-virgin

olive oil

11,4 tablespoons fresh lemon juice

2

tablespoons paprika

2

tablespoons ground

1

tablespoon celery powder (optional,

1/4 teaspoon

flax seeds

raw

Bragg Liquid

Tip)

agave nectar

Aminos

or

Nama

Shoyu

to taste

Combine all the catsup Aminos

about

and added toxic substances to

tomato

red bell pepper

or

Nama

ingredients

in the

Shoyu. Blend well and

blender, except the Bragg Liquid

season

with

Bragg Liquid

Aminos

or

Shoyu.

powder withaspice fee

Well,

was

catsup, which described how the catsup in

chopped

Nama

this book

carrots.”

on

2 cups

see

thought

It is still somewhat of

prompting the newly formed

ingredient

many toxins,

Thank

be

used all the rotten pieces of the

kill the tart, rotten taste, to

be

carrots, which is your

History Channel documentary

dustry originally panies

to

might

MAKES2CUPS

grinder:~

-~

or

cof

.•

10 RAW DINNERS

131

CABBAGE AND PEAS WITH TARRAGON SERVES 8 2 cups fresh shelled peas

2 cups diced green and/or

great thing about

A

decide to leave out won’t

red cabbage

or

1/2 1,4 1

cup

chopped fresh parsley

cup diced red onion

tablespoon

raw an

recipes

is that

ingredient

two

ingredients Play

out

of this

are so

fJexib~e. If you

that you don’t like, the soufflé

collapse, figuratively speaking.

won’t kill it.

they

So if you want to leave

recipe from Kelly Serbonich,

around with it,

experiment,

and

one

you

enjoy eating

your mistakes.

dried tarragon

Combine the peas,

cabbage, parsley, onion,

and tarragon in

DRESSING a

1 cup

cold-pressed,

extra-

mixing bowl. Combine the

virgin olive oil

dressing ingredients

in

a

blender and whir

until well combined. Taste for seasoning and add 1

tablespoon

dried tarragon

21% teaspoons fresh lemon juice

Bragg Liquid Pour the

Aminos if necessary.

dressing

and marinate at 1 teaspoon

dry

mustard

Pinch of cayenne pepper I

garlic

clove

2 teaspoons

Aminos

1/4

cup

or

Bragg Liquid Shoyu

Nama

purified

132

water

THE RAW 50

more

before serving.

over

room

the salad mixture, mix

temperature for

at

gently,

least 30 minutes

CH RISSY’S APPLE PIE WITH WHIPPED CREAM SERVES 8

powder for sprin kling pie plate Raw carob

2 cups 40

raw

cream, it’s as

version of

Grease the bottom of

I cored and

apples, chopped and the other thinly sliced and dehydrated at 115 degrees F for 2 to 4 hours 1 teaspoon

raw

whipped

sitting around, guiltlessly eating

are

though

we’re kids

again.

beloved American classic.

a

soaked for

1 hour and drained

2

with

apple pie This is her

almonds

pitted dates,

When my sister Christine and 1

ground

cinnamon

1/2 teaspoon nutmeg

pressed keep the

the

piecrust

to

tom of the

(recipe follows, optional)

from

piecrust, combine

starting

form

mon,

pie plate

a

sticking

raw

with

carob

to the

a

little cold-

pie plate.

chop

until

on

To make

ball. Press the

coarsely ground

dough evenly

and

into the bot

up the sides.

remaining

30 dates,

chopped apple,

cinna

nutmeg, and salt in the food processor. Process until

the mixture is smooth and caramel-like. Pour the the

this will

powder;

the almonds and 10 of the dates in

pie plate and

Combine the

Cream

9-inch

olive oil and dust with

the food processor and

14 teaspoon Himalayan salt

Kelly’s Macadamia Whipped

a

prepared piecrust. Arrange

the

filling

dehydrated apple

into

slices

top. Serve with

Kelly’s

Macadamia

Whipped

Cream

on

the

side, if desired.

10 RAW DINNERS

133

macadamia

kelly’s I said you

can

included this with

make

recipe

apple pie,

whip pod

like ‘em both, you

make

can

Kelly

cream

loud,

“I

with orange

kidding me.” Well,

whipped

vegan am a

real

Tip,

juice

I ate my words. I eat them

dehydrated

fresh, young

cream,

and here’s how.l so

well

recipe for “real” dairy

prefer.

You may

at 115

de-

5

in Juliano Brotman’s

lover. You’re

whipped nearly

telling

me

you

cream? You have got to

every

day.

pitted dates, soaked for

2 hours

and drained 1

(see

coconut water

recipe

tablespoon

coconut

organic, butter

cold-pressed

page 97)

Combine all the Chill for

at

ingredients

in

least 1 hour before

TIP, My

a

cream

that tastes like

grees F for 12 hours cup

cream

whipped

1 cup macadamia nuts, soaked for 8 to

1/2

dairy

Serbonich in Eating in the Raw, but it goes

know.

saw a raw,

I said out

10 hours and

raw

cream

page 75—make them both and decide which you never

The first time I

be

without using

cream

I didn’t want you to miss out. We have

cream on

book, Raw,

whipped from

whipped

sister and I noticed that this

cream

in the Vita-Mix

whips best

blender. I think the blades

faster and more

aerate

the

move

nut cream

thanmostother blenders

making the

134 THE RAW 50

cream

lighter.

a

blender and whir until smooth and creamy.

serving.

SPRING FLING MENU THREE-NUT PESTO PASTA SERVES 6 4 medIum zucchini

Once

2

ner

cherry

tomatoes, quar

6 asparagus

1/2

month, Lisa Montgomery sponsors

Philadelphia

away. She acts

tered

sliced

a

in the

on an

cup

a

stalks, thinly angle

monthly

kitchen

1/2

cup

and reminds

raw

raw

pine

4

raw

could not

me

give

up if

of

the

din

potluck

participants’ recipes

enough,

in

Lisa’s talented in the

people they

have told

went raw is

me

that the

pasta. They

simple,

regular pasta, but, honestly,

in Lisa’s

in this book

monthly get-together.

macadamia nuts

ing

easy,

it tastes

healthy,

even

me

to

come

from

people

who

partic

Thank you, Lisa, for introduc

them.

minced

6 tablespoons fresh lemon juice 4

publishes

tried Lisa’s pesto pasta! It’s

Many of the recipes

cashews

garlIc cloves,

food

people from several hours

better!

nuts

ipate cup

a raw

well.

obviously haven’t 2 cups

hostess and

newsletter. As if that’s not

thing they

one

PESTO

that draws

I cannot count how many times

fresh cilantro

chopped

as

as

area

teaspoons Himalayan salt

Use

a

put in

spiral a

slicer to cut the zucchini into

serving

long strips

and

bowl. Add the tomatoes, asparagus, and

cilantro. Combine the pine nuts, cashews, macademia nuts,

~ The

sauce

lemon ~.

alone makes

.fab~àu~ dip,and add whatever

you

in

a

food processor and process until

smooth and saucelike. Pour the

a

sauce over

the

vegetables

and toss well.

can

vegetables

juice, and salt

garlic,

you

want to the zucchini.

10 RAW DINNERS

133

BABY SPiNACH SALAD WITH CARROT HORSERADISH DRESSING

DRESSING

If you love the burn you feel in your mouth and

large carrots, coarsely chopped

something spicy,

2

celery stalks, coarsely chopped I

2

or

2

tablespoons vinegar

raw

root is

then

pungent and

law Bill grows his

KellyAnn

you’ll

can

own,

love this

dressing.

be grown in your

nose

when you eat

Fresh horseradish

garden. My

brother-in

and he makes the best horseradish—and

Palazzolo makes the best horseradish

dressing.

apple

cider

Combine the

1 tablespoon minced fresh gingerroot, or more to taste

smooth. If the water.

teaspoons freshly grated horseradIsh, or more to taste

2

ung I to 2

apples, sliced

3 cups

baby spinach

136 THE RAW 50

leaves

Adjust

Put the over

dressing ingredients

dressing the

seems too

ginger

spinach

and

them. Toss and

or

in

a

blender and blend till

thick, add

horseradish

apples serve.

in

a

as

some

purified

desired.

bowl and pour the dress-

BANANA TRIFLE

This is another Christine Alt concoction, and it is great. The

BANANA LAYER 8

drawback is that you have

ripe bananas

it. Left

1/4 2

cup

raw

agave nectar

tablespoons

overnight,

and unappetizing. But

coconut oil

much of

too

a

in

even

to eat it within

a

refrigerator,

hey, eating

hardship,

a

the trifle becomes

it all in

only

few hours of making

one

mushy

shot shouldn’t be

should it?

CASHEW LAYER For the banana

21/2 Yz

cups

raw

cashews

with

cup date sugar

a

fork

gredients tablespoons raw powder, sifted

6

3

tablespoons

in

a

garnish

prefer

a

smoother texture, blend the in

layer, grind

the cashews and date sugar

ingredients

coffee

or

grinder

coarse.

until well

Set aside.

for the cinnamon

trifle bowl (or individual

layer

in

a

layer evenly

parfait glasses), spread the bottom.

over

spoon one-third of the banana

or

cashew

layer. Sprinkle

Repeat the layers on

a

nectar and

small bowl.

pour

If you find it difficult to spread the banana layer

mash the bananas

blender.) Set aside.

third of the cashew

TIP

mixing bowl,

The mixture should be

Mix all the

In

(optional)

a

food processor, blender,

ground.

cinnamon

Banana slices for

a

For the cashew

carob

date sugar

11/2 tablespoons

in

in

potato masher. Stir in the agave

oil. (If you

coconut

CINNAMON LAYER

or

layer,

you like.

2

Refrigerate

Carefully

cream over

the

with one-third of the cinnamon

more

times.

Top with

about 2 hours

or

one-

layer.

banana slices if

until firm.

top of the cashew layer,

place the trifle bowl freezer for

adding

a

in the

short time after

each cashew

layer.

10 RAW DINNERS

131

28

COMFORT FOOD DINNER BROCCOLI CHEDDAR CANNELLONI SERVES 4

TOMATO SAUCE

Dan

TOPPING

raw

Hoyt—Raw Chef foods. And this

Again,

1/2

in

place

cup sun-dried tomatoes, soaked for 2 hours

pasta has

1’

mild flavors that

/4

cup

purified

no

is an

juice

easy

sauce

may wonder

tablespoon cold-pressed, extra-virgin olive oil 1

on

your acid

to

creating unbelievable

master at

we use a

to

veggie.

believe. And

again,

I say that

have

basically wallpaper paste. Veggies

distinguish

the flavor of heavier

a

you have to taste

of pasta

flavor—it’s

water

1/2 teaspoon fresh lemon

Dan—is

one

spices,

from another.

one

and in this case,

a

They

also take

tomato

sauce.

on

This

make. It doesn t burn your stomach, and you

why nobody indigestion

told you about

it

before you got hooked

meds. At least try it; I think

you’ll

like it.

clove

I

garlic

1

tablespoon

For the sauce, blend the sun-dried tomatoes, water, lemon fresh

thyme

or .

Juice, olive oil, and

oregano

fer to the bowl of 2 medium tomatoes,

thyme

a

in a

blender until smooth. Trans

food processor and add the fresh

chopped

tomatoes, basil, fresh oregano, and salt. Pulse until the

1/2

ingredients

cup

chopped fresh basil

1

/4 cup fresh oregano leaves

1/2 teaspoon Himalayan salt

138

THE RAW 50

(do

not

are

puree).

well combined into Set aside.

a

thick,

coarse sauce

To make the

FILLING

(with the

2 broccoli stalks

crowns),

cut into

1 teaspoon

chunks

grated nutmeg

tablespoon chopped

1

fresh

processor. Add the nutmeg and rosemary and process until

incorporated. Transfer without

tablespoon chopped

cup

raw

ture into

Use

cashews, soaked

for 2 hours

1/2

cup sunflower

seeds,

pages 41-43)

cup fresh lemon

juice

1/2 tablespoon salt

strips

a

Y4

cup

the work bowl, combine the sage,

the broccoli until well blended and set aside. mandoline

or

vegetable peeler

bit,

to shave

long

wide

from the zucchini; these will be your cannelloni

to make

blespoons

a

by side, overlapping

square mat of sliced zucchini. Place

of the broccoli mixture

along

one

a

a

pool of tomato

tomato sauce and

pine

sauce.

Top with

a

a

few ta

long edge and

roll the mixture in the zucchini slices to create

Serve in

large

mixing bowl arid,

a

a

long

tube. Repeat with the remaining zucchini strips and

CANNELLONI “SHELLS” I

out

“shells.” Place 4 of the strips side

sprouted (see Y4

washing

the broccoli to

cashews, sunflower sprouts, lemon juice, and salt in the

fresh sage

1/2

the broccoli in the food

food processor; process until smooth. Stir the cashew mix

rosemary 1

filling, finely chop

little

filled

filling.

more

nuts.

zucchini

raw

pine

nuts

for

garnish

10 RAW DINNERS

139

SPICED SQUASH SERVES 4

1/2

cup

chopped

sun-dried

Marinating

tomato, soaked for 2 hours

and this

and drained

in this

tablespoons cold-pressed, extra-virgin olive oil

ter

2

1

makes all the difference in the world for

recipe

is

no

spiced squash

those

veggies

be. If you want

a

exception. According he created, the

can

absorb the

more

some

dishes,

to Raw Chef Dan

Hoyt,

you marinate, the bet-

spices and the

tastier

they

will

milder flavor, marinate them for less time.

tablespoon minced white

onion

In 1

tablespoon

a

mixing bowl, combine the sun-dried tomatoes, oil,

minced fresh onion,

chopped fresh herbs,

and salt. Add the sliced

squash

oregano

and toss to coat. Marinate for 2 hours before 1

tablespoon

minced fresh

basil 1

tablespoon minced fresh

dill 1

tablespoon minced fresh

sage 1 teaspoon

Himalayan

salt

2 zucchini, sliced 2

yellow

summer

squash,

sliced

140 THE RAW 50

serving.

QUINTESSENCE VANILLA PUDDING WITH FRESH BERRIES SERVES 4 I

large ripe

smooth-skinned

(not Hass) avocado, chilled 1

tablespoon high-quality

vanilla extract 2

tablespoons

nectar 1’

i~

or raw

4

large

raw

or

I

When I take

people

pudding

to Gum-

or mousse

are

they have tasted it. If I told them they wouldn’t tiy it. Once I’ve told them, well,

pleasantly surprised. At they’re finishing off their pudding.

waiting for,

are

an

least this is what Come on, what

they

are

tell

you

invitation?

water

fresh strawberries,

chopped

people

me as

purified

again.

don’t tell them that the

is made with avocados until after

most

agave

honey

hulled and sliced, mango,

go with the avocados

we

tessence restaurant, I

before, chances

teaspoon Himalayan salt cup chilled

Here

Pit and

peel the

vanilla, agave

or

avocado and put in

honey, salt,

a

blender. Add the

and water and whir until

smooth.

Serve in

and/or

a

wide bowl,

chopped

topped with

fresh strawberries

mango.

10 RAW DINNERS

141

PEPPER AND SALAD DINNER 1/2

cup dried

1/2 dried

pineapple

mango

4 cups raw cashews, soaked for 2 hours and drained 2 cups

raw

macadamia nuts,

BELIVE MOM’S STUFFED BELL PEPPERS

soaked for 2 hours and drained 1 cup whole

cherry tomatoes

chopped

2 cups

red

low bell peppers, whole peppers

1/2

yel

Brian Lucas goes

6

talented. You may find this recipe

or

plus

cups

easier than you

tribute. You’re

fresh

chopped

2¼

cups cilantro cup

the

name

Chef BeLive a

little

give

chopped

When

fresh

such

raw

agave

nectar

making

Mom’s stuffed

as a

blending these ingredients,

use a

as a

raw—and the

In separate

1

teaspoon dried and ground

the

pomegranate seeds

plum

tomatoes

(optional)

a

blender

red onions

Himalayan

THE RAW 50

salt

soaking wafer. Chop

or

mango.

food processor, combine the cashews,

macadamia nuts, whole cherry tomatoes, 1 cup of the

chopped

bell pepper, the avocado, the soaked dried

pineapple

chopped

142

it!

water to cover for

remaining dried pineapple and dried In

teaspoon habanero pepper

2 teaspoons

uses

blender

bowls, soak 1/4 cup of the dried pineapple and

1/4 cup of the dried mango in purified

cup diced

high-powered

Vita-Mix. Seems that every chef I asked

60 minutes. Drain and set aside the

cup

try It just may be

peppers—only

teaspoon ground cumin

1/2

a

think, and it’s definitely worth it! Think of it

1

1

it

fresh chives

snipped

2Y2 teaspoons

¾

Light, and he is very more challenging than

effort is worth it.

mango

1~/4

by

many of the others in this book. But

cup diced avocado

1~/4

SERVES 6

and mango, 1/4 cup of the

chopped

fresh mango

1% cups of the cilantro, the chives, agave, cumin, pome granate seeds, and optional habanero pepper. Pulse the

chop and combine

mixture to

the reserved

pineapple and

it. Then add 1/2 cup each of

mango

the rest). Process until smooth and In

a

soaking

(discard

liquid.

separate large mixing bowl, combine the remaining

1 ~ cups of

chopped

chopped

fresh mango, the

remaining

1 cup of

bell pepper, the diced tomatoes, and red onions.

Toss to mix, then pour the blended mixture toss

water

again

to coat

all and

thoroughly.

Cut the whole peppers in half,

stuff them with the

chopped cilantro,

over

remove

filling. Sprinkle

the seeds, then

with the

remaining

the diced dried mango, diced dried

pineapple, and Himalayan

salt and

serve.

10 RAW DINNERS

14~

CHOPPED SPINACH SALAD WITH ESSENTIAL DRESSING SERVES 6

ESSENTIAL DRESSING

1/4

cup flax seed oil

I know this more

or

sure

hemp

oil

/4

Bragg Liquid

you

recipe involves

chop

(or

Icy soning,

organic dried

pars-

such

as

sea-

For the

Ofl

SALAD 10 to 12

leaves,

ounces

spinach

torn into bite-size

pieces cup small cauliflower fib

rets,

coarsely chopped

celery stalks, chopped

2 shallots

or

I small red

onion, chopped cup

chopped

fresh basil

2 red bell peppers, seeded

1/4

want mush.

(See page 81

chopped

cup

raw

pine

nuts

144 THE RAW 50

dressing ingredients

in

a

bowl and whisk to

blend.

kelp flakes,

ents

and

the tastier the salad. Just make

spinach.)

on

Combine all the

to taste

1,4

butt find that the

Aminos

flakes and/or other

2

ingredients,

chopping,

purified water)

Dash of

1/2

lot of

you don’t go overboard. You don’t

for information cup

these

a

salad,

in a

large bowl,

combine all the

but the pine nuts and mix well.

top. Drizzle with the dressing,

Sprinkle

toss

the

again, and

ingredi pine

nuts

serve.

VITO NATALE’S FRUIT AND CHOCOLATE DECADENCE SERVES 12 What

1 cup chocolate

can

I say about chocolate that you don’t

about that Vito Natale’s dessert is 1 cup

raw

agave nectar most

1 cup

3/4 1

raw

carob

powder

amazing dessert

already

know? How

just about the chocolatiest,

ever? Don’t take my word for it. Make it.

It’s not called “decadence” for

nothing!

cup coconut oil

tablespoon

raw sesame

seeds

Combine the chocolate, agave, carob, coconut oil,

seeds, and germinated almonds in cup raw almonds, germi nated (see pages 41—43)

very smooth; transfer to

Clean 1 cup raw cashews, germi nated (see pages 41—43) 1 cup

purified

straw

berries, hull and slice) Fresh mint leaves for

Kelly’s

Macadamia

Cream

(optional,

bowl and set aside.

the blender, then add the cashews and water

the chocolate mixture, until it is very smooth.

water

using

mixing

blender and whir until

and blend until the mixture is smooth and creamy. Fold into

Spoon

Seasonal fresh berries of your choice (If

out

a

a

sesame

glass,

the mixture into

and smooth the top.

Cut into squares,

garnish

Whipped

with sliced

of

whipped

or

remove

a

square

baking dish, preferably

Refrigerate

for 1 hour

from the dish, and

serve

whole berries and mint leaves. Add

cream

or more.

topped a

dollop

if desired.

page 134)

10 RAW DINNERS

145

SUSHI SAMBA SUMMER~ I small watermelon

CHILLED WATERMELON SOUP

Y2 pound daikon radish,

chopped 10

cucumbers, 5 peeled and

chopped, 5 unpeeled finely diced 4

coarsely chopped

and

shallots

SERVES 8 I

I fresh

gingerroot knob, peeled and chopped

thought

never

the

same

cup Namu

Shoyu are

14 cup cold-pressed, virgin olive oil

extra

I bunch fresh mint, stems

moved and leaves I red

made

to

be broken. Take the

in the cooked world

I eat fats to boost my immune

looking

as

young

as

possible

for

as

they

adage

long

as

but in the

are,

system and

now

that fats

keep

raw

my skin

possible.

re

chopped

Scoop

out the sweet

moving Freshly ground

were

fattening. Maybe

world,

onion, finely diced

Himalayan salt

But, hey, you’re in the raw-food world

sentence.

and the rules

1/4

I would say “watermelon” and “daikon radish” in

as

flesh from the watermelon rind,

many seeds

as

possible.

In

re

blender, combine

a

to taste

the watermelon, daikon radish, white pepper

to taste

chopped peeled cucumbers,

shallots, ginger, Namu Shoyu, and olive oil and puree

high speed

for at least 3 minutes,

or

until all the

on

ingredients

2 fresh limes

liquefy. (You Chill for

at

may have to do this in two

least 8 hours, then pass it

or more

through

a

batches.)

fine-mesh

sieve. Discard all solids. In

a

small bowl mix the mint, red onion, and diced

cu

cumber. Season this mixture with salt and pepper. To serve, spoon the watermelon broth into

bowls,

spoon

a

dollop

THE RAW 50

chilled

of the cucumber, mint, and onion

mixture in the center, and finish with

146

large

a

squeeze of lime.

SASHIMI CEVICHE SERVES 1 1

tablespoon juice

fresh

Sushi Samba is not

orange

reason

1 teaspoon fresh lemon 1

juice

teaspoon fresh lime juice

menu

why

Shoyu

eating

One

only

minor

or

summer

restaurant, but

a raw

everyone else

my mood. Not

condiment 1 teaspoon Namu

I like

there. I

and

uses

can

always

that, with the

ingredient,

I lived

I

maybe

choose find

things

eat

from the

something

exception of

can

that’s part of the

an

entirely

raw.

Michael Cressotti’s delicious ceviche.

on

You don’t feel too full when you stand up from the

paste (see Note)

stays with you and

1/4 teaspoon grated fresh

feel satisfied but

not

hungry an for the

light—perfect

table, yet it

hour later. It makes you

summer.

I love it in the winter, too. lt’s full of essential oils that burn off

gingerroot

cleanly and keep you

Himalayan salt

Pinch of

that satisfies

occasional

1/8 teaspoon aji amarillo

you’re

same

tablespoons cold-pressed, extra-virgin olive oil, plus

Clearly,

warm.

it’s wonderful

anytime’

2

extra

for

drizzling

on a

¾ pound sashimi-grade 1

In

a

glass mixing bowl,

combine the citrus

juices,

Namu

dish

Shoyu, aji tuna

tablespoon julienned

ginger, and salt. Slowly drizzle

amarillo paste,

the oil while

whisking briskly.

Slice the fish

thinly

across

in

Set aside.

the

grain

into 4 slices.

red onion

In

tablespoon jullenned yellow bell pepper

a

separate glass bowl, combine the fish, onion, bell

1

celery, jalapeno,

pepper,

and tomatoes.

Add the citrus and oil to the fish and

tablespoon julienned celery

vegetables

and

1

toss. Place

and 4 thin slices of

I

cherry

jalapeno

tomato,

quartered

¾ teaspoon minced chives

the ceviche

sprinkle chives

NOTE:

on a

over

Aji amarillo paste

is

serving plate,

the

a

presentation for garnish.

spicy

pepper

stores, but it is available online. Like

can

~se other sashims..

that is

commonly

But you

spices

can

to

not raw. It’s

a

few other

ingredients

included here because there is

in

only

a

recipe, and its unique, zesty taste is delicious. make this recipe—not the Sushi Samba way—with raw

tiny quantity I~IR ,~

sauce

used in Latin American dishes. You won’t find it in health.food

The Raw 50, it is

You

drizzle with oil,

add

in the

a

different

sort

of

zest. It’s your

choice.

10 RAW DINNERS

147

SHAVED ASPARAGUS SALAD SERVES 2

Trim off the ends of the asparagus, about 1 inch from the 10 asparagus spears

bottom and discard. With

a

vegetable peeler

in

hand, hold

I small carrot

each asparagus and shave downward I small daikon radish

2 red radishes 3

plum cup

make

apple

the top. Toss the

salad bowl. Dice the tops and

toss

strips

cider

vinegar

the

vegetable peeler just

as

into

a

them in the bowl.

Peel the carrot and daikon radish, then make

tomatoes raw

long strips, avoiding

the stem to

along

strips with

you did with the asparagus,

and toss them in the bowl.

cup Udo’s Choice oil blend

Salt and pepper

to taste

2 shiso leaves

Using and add In

a

a

to

mandoline, slice the

common

radishes

paper-thin

the bowl.

blender, pulse together the tomatoes, vinegar, oil,

salt, and pepper. Pass this mixture through

a

fine-mesh

sieve and chill.

Combine the blended salad bles in the salad bowl and toss bowls atop

148

THE RAW 50

a

shiso leaf.

dressing lightly.

with the vegeta

Serve in separate

VITO’S FROZEN WATERMELON CHEESECAKE SERVES 8 I young Thai coconut 2 cups 2

raw

Usually, bet

cashews

tablespoons

raw

tablespoons

raw

Himalayan

and

page 102 you

But if you

please

Open the

salt

are

can

having

light

and easy (in the

them with

coconut

company, you may want to

a

cake

they

can

eat

other

water

or

discard the

rest.

measure

Pry

out

1/z cup

out

the

1/4 cup, reserving the

rest

a

blender

or

watermelon

processor. Add the agave nectar,

1/2

water, and watermelon, and process until

thoroughly

bined.

dish and

cup raw chopped almonds for garnish (optional)

for

an

use.

Place the coconut water and meat in

1 cup cubed and seeded

Kiwi slices for

sur

free.

guilt

(see Tip, page 97) and pour

coconut water; save

coconut meat and

purified

sor

substitute watermelon for the

raw sesame

seeds cup

on

watermelon sorbet; it is

honey of

1 teaspoon

a

agave

prise

Pinch of

1/4

recipe

raspberry).

nectar

2

I like

Scrape

the mixture into

a

honey, salt, glass pie

sesame

food

seeds, com

place

in

the freezer for at least 1 hour until firm.

garnish

(optional)

Cut into

chopped

wedges

and

almonds and

a

serve

garnished

with

a

sprinkle of

few kiwi slices if desired.

Watermelon Isan excellent source

of vitamins A and C

well

B~fld B1:~~tenoid~l~-

as

as

copene magnesium; and pOtas s~eds, beIngof fat and

sium. Its

:,•~

protein,’ are edible—and so is the rindl

10 RAW DINNERS

149

~‘

~I-’

TANSEN

Modesto, California

No one wants to hear the word cancer—especially not someone in her twenties. Ginger’s stepfather died of 2002, her grandfather

succumbed

grandmother “I never imagined

colon

cancer

lost his battle with to

the

same

CERVICAL CANCER AND SINUS PROBLEM

in 2001 at the age of

lung

cancer.

Then, just

a

forty-three.

In

year later, her

disease.

people in my life, so many people I was close to and loved, would die in such a short period of time,” she recalls sadly. Shortly after her grandmother’s death, Ginger went for her annual gynecological exam. The doctor did a Pap smear, Ginger went home, and she didn’t think twice about it. When no one called her with the results, she assumed everything was nor mal. But a few months later, when she called her gynecologist’s office, the reception ist

put her

on

so

many

hold. Then the doctor got

on

the line.

right away,” the doctor said. Somehow they had failed to inform her that her test results were anything but normal. Ginger had stage Ill cervi cal cancer, which has about a 50 percent five-year survival rate. She needed surgery, “We need to

see

the doctor said, and

you

soon.

“When I heard the word ‘cancer’ I freaked out and

everything

in my life

changed,” Ginger says. She resolved she was not going to be the fourth member of her family to die of the disease. Her doctor performed a loop electrosurgical excision procedure, known as a LEEP, t~ surgically remove the cancerous cells. But it was only partially successful, and following the procedure, Ginger had a series of infections. “I had nothing but problems after that small surgery,” she says, “and there were still cancerous

cells.

“I decided that

watch it for

a

while

whatever it took

Ginger

to

though the cancer wasn’t before they went back in to do even

get well, I

set out to

was

going

to do

doing

health. I knew that what I ate could make a

It mentioned

150 THE RAW 50

vegan. Then a

more

cutting.

my

have them

it,” Ginger says.

own

improve her

research into the effect of diet

real difference,

so

first I became

a

on

vege

day I spotted an article about Carol Alt and raw food. written that explained how eating raw food helped re

one

book she had

a

to

In the meantime

learn all she could about what she could do to

health. She read and read. “I started

tarian, then

all gone, I wanted

store

good

health. I knew who Carol and

was, so I

ordered it. I got

Eating

in the

When Carol wrote about her sinus

read it, and then I read it

again

lems and how

cured her sinus infections, she could have been

eating

raw

again.

Raw,

prob talking to

problems at least seven times a year,” Ginger says. Ginger bought more books about raw food. “The more I read, the more I knew that eating raw food could be answer to my health problems.” So Ginger bought a juicer and “juiced like crazy,” she says. She made recipes out of Eating in the Raw and before long, saw real changes in her health. “My sinus problems simply stopped. Finally, I could breathe!” she says. But that was just the beginning. After her surgery, Ginger’s doctor had set her up on a schedule of testing every three months to keep an eye on the cancerous cells. In June 2005, less than a year and half after her surgery and barely half a year since going raw, she returned to the gynecologist for a biopsy to check on the cells’ progress. The doctor was intending to take another biopsy, but what he saw didn’t make sense. The cancerous cells seemed to have disappeared—and his test showed that the cancer was simply gone. “I changed what I was eating. That is what was different. That’s it. I was eating raw,” Ginger recalls. Since that first clean bill of health, Ginger has returned to the doctor regularly and remains cancer free. She has noticed other, subtler changes as well. me; I had sinus

“Eating

raw

just makes

me

feel better.

My

inner self is somehow different. I’m

compassionate toward others, to children, to animals. I find I want to help oth and not just keep up with the Joneses. I’m more spiritual, more connected to my

more

ers,

church.

My

outlook

on

life has

And cherish it she should.

changed. I cherish life,” Ginger says. Not yet thirty, it seems Ginger has a long, healthy

life

ahead to make the most of.

10 RAW DINNERS

151

31

JACK LALANNE’S ENERGY BOOST

QUINTESSENCE

~.

32

VANILLA AVOCADO MILK

SWEET LEMON-

1 0 RAV1

LIME ORANGEADE

DRINKS FOUNTAIN OF

34

YOUTH SWEET

CUCUMBER JUICE

One of the most positive

the food world in the past five years is the

juice

35

ALMOND MILK ‘ TWO WAYS ______________

36

bars. Not that Dunkin’ Donuts is

However, In

Jamba Juice any time

likely

of

to be

soon,

ALEXEI YASHIN’S FROZEN FRUIT

DRINK

SWEET, SWEET FRESH-SQUEEZED ORANGE JUICE

packed

well be

created

with sugar and milk shake!

as

Avoid those drinks

containing pasteurized milk, yogurt,

If

SO-GREEN DRINK)

some are so

are

calories, you might

cream,

THE SHELTON (A NOT-

not all smoothies and juice drinks

fact,

GREEN GODDESS

40

proliferation

DAVID JUBB’S

GINGER WARMER

PENNI’S PERFECT

39

seen in

but juices, smoothies, and other healthy drinks are certainly in fashion and much easier to come by than ever before. displaced by

equal.

38

developments I have

they

or

bottled

juice. (Yes,

drinking

most

a

juices

are

pasteurized.

don’t squeeze it in front of you, I would be

suspicious!)

best way

course, the

Of

yourself. Fortunately, invested in

a

any kind of

raw

to know

exactly

it is easy and fun to make

good-quality juicer (see drink you

raw

drink

can

be

around with friends

or on

and

to

are a

could you

great way not

enjoy

Jack LaLanne is the know him

ple

more raw raw

as a

food for

vegetables and

vitality

Juices

raw.

are

ize, for its

more

and five

once

you’ve

set to make

They’re refreshing

possibilities packed

with nutrition,

Done

veggies.

or

endless.

enjoy them sitting

can

and

are

right,

how

drink?

original

American health and fitness guru. While most peo

than half

a

servings of

trying

get people

to

to eat

century. He insists that eating five servings of raw

fruit each

day has been key

to

his

own

longevity. juicing and

so

But the benefits of

refreshing.

You get

need to be

juiced

to

a

to your

raw

lot of nutrients in are

impossible

to

juices

juice

to

are

to

blend

benefit from

hard to overstate.

quick-and-easy together.

form. You And

can

some

foods

get their maximum benefit. Some people don’t real a raw

carrot

without

into your system because

down the cellulose walls. But

appeal

do I. You don’t need

making fresh,

example, that just eating

precious beta-carotene

doesn’t

meal in itself, and you

the go.

combine flavors that otherwise

actually

drinks. The

fitness expert, he has also been

Jack believes in

eating

raw

get your daily dose of fruit

a raw

drinks, and

make it

to

dream up.

can

treat or a

a

raw

drink is

raw

you’re pretty much

page 24),

This book could have been all about A

what is in your

juicing does.

palate,

And

combined with

even

it

juicing

barely gets

chewing simply if the

apple juice,

thought for

any of

doesn’t break

of carrot juice

example,

it’s

simply

delicious. In his nineties now, Jack LaLanne and his

and still

helping people. The first recipe

the selection here to ten, but you

suggestions

to

is

wife, Elaine,

one

of Jack’s

certainly don’t

are

own

still

going strong

favorites. I limited

need to stop there. Use these

get you started; then whip up your

own

signature blends!

3

4

I

JACK LALANNE’S ENERGY BOOST

SERVES 1 I carrot, trimmed I

celery

i did

stalk with leaves

I beet with roots and

leaves,

an

an

infomercial with Jack LaLanne, and he told

Energy

Boost drink

if this guy needs any

nearly

more

every

day.

I

me

that he has

thought, “Yeah, right,

energy!” Apparently

as

it works!

scrubbed Small handful of fresh parsley leaves

One

3 to 4 lettuce leaves

through

Small bunch of watercress

paper towel to

Small handful of

them, and then

spinach

leaves 3 tomatoes, halved

Salt to taste

154 THE RAW 50

by

carrot,

juice

one,

feed the

celery

vegetables

and beet into

into the

pieces

juicer, cutting

if necessary to fit

the feed tube. Roll the greens like

and

enjoy!

remove any excess water

push

them

through

the

a

cigar

from

in

a

washing

the feed tube. Stir the

QUINTESSENCE VANILLA AVOCADO MILK

SERVES I

The great

14 ripe avocado 1/2 teaspoon high-quality

bagel 1

tablespoon honey

raw

salt

agave

nec

tar or raw

11/2

purified water, needed (optional) 1,/2

cups

cup crushed ice

day

with

something

as

(optional)

is

sugar.) needs

a

like fruit don’t feed the

But sweet

things

function

over a

to

and has

long period

glycemic effect—it

Sugar

produce

insulin. That wouldn’t be bad if the insulin

constant

level. But with

and with

ing,

no

a

a

fruit

makes your pancreas

wheat sugar

or

solid follow up,

it

in any form is

was

spike

you’re left tired

or

kept

in the

at

a

morn

hungry about

hour later.

from the

Remember top~ your avo cados into a brown paper and Into

a

dark cup

board to ripen them. But don’t forget they’re there, which I’ve done and

more

drink like this, you

a

not

only

boy, what

on

own

raw

avocado that

are

clean

enzymes. The fats become

morning. off; you

That way,

are

you’re

not

an

left

burning

energy

hungry

and

source

come

with their

later in the

after the sugar burns

left with the energy from the fats, meaning you’re well

fed all morning

long.

than

a mess.

Now, I put a note on the cup board door to remind myself check

body what

have the sugar you need for instant energy, you also have the fats

TIP.

to

of time.

quickly

So, what should you do? With

once,

as a

a muffin, or a bagel. (Yes, that wheat flour in the simple carbohydrate, otherwise known as a simple

used up

an

bag

Many

sweet.

sweet, such

piece of fruit,

vanilla extract

1/8 teaspoon Himalayan

about this drink is that it’s not just

thing

like to start their

people

the avocados.

Combine the avocado, vanilla, salt, and agave blender and puree. Add

needed and continue you wish, and

as

much of the

to whir

nectar in a

purified

until smooth. Pour

water as over

ice, if

serve.

10 RAW DRINKS

15$

SWEET LEMON-LIME ORANGEADE SERVES 2 TO 3 2 cups

purified

water

Juice of I lemon Juice of I lime

This drink is 100 percent fruit juice, with water. I. feel you should cause

never

so

I

always suggest mixing

it

just drink straight fruit juice be

it contains too much sugar.

Raw agave nectar to taste 2 orange slices

Pour the water into

juice.

a

pitcher

and stir in the lemon and lime

Add in agave nectar to achieve desired sweetness.

Add the orange slices and ice, if desired, and stir and

156 THE RAW 50

serve.

FOUNTAIN OF YOUTH SWEET CUCUMBER SUMMER JUICE SERVES 1 I

I

celery

stalk

You need five

large cucumber, peeled

servings

you get four seriings Fountain of Youth in

I red

Y~

or

yellow

sweet red

ripe

bell pepper

apple

or

It is

quick,

easy to

each of

out

fruit and veggies every day, and right here. My friend John Moretti at

raw

of ten

Westport, Connecticut, makes this drink for

make, and

so

healthy. (See

my

tip

on

me.

cucumbers

on

page 92.)

pear

Feed all the

ingredients through

the

juicer.

Stir well and

10 RAW DRINKS

serve.

157

j5

ALMOND MILK, TWO WAYS CHEATER’S ALMOND NUT MILK SERVES 1

2

tablespoons smooth

raw

almond butter 1 cup

purified

I call this “cheater’s” almond milk because you don’t have to ger

minate your almonds,

makes

honey (optional) Raw

or

grind

them in the blender,

almond bits; it is all done for you

water

raw

processor,

Shake it For

TIP. Nut milk lasts several

days in the fridge, and longer if vac-.. uum

sealed.

filter

out

the

company that

almond butter.

agave nectar

Blend the almond butter and water in

to

or

by Marantha, the

Gently

remix before

shake it

using.

a

adding honey

again.

or a

drop

a

blender

or

food

of agave if desired.

Mmm!

delicious raisin flavor combine the almond milk

with 7 raisins; whir in the blender to combine.

LIVE LIVE’S ALMOND NUT MILK SERVES 1

1 cup almonds

or

nut

of your

choice, germinated (see pages 41—43) 3 to 5 cups

purified

tablespoon raw tar or raw honey 1

This is the way

Christopher from

“live live &

organic” taught

me

to

make it from scratch!

water

Combine the agave

nec

germinated

whir until the nuts

are

nuts and water in

the blender and

practically pulverized.

Strain

cheesecloth and discard the solids. Return the

blender, add the 158 THE RAW 50

agave nectar

or

honey, and

through

liquid

whir.

to the

DAVID JUBB’S GINGER WARMER SERVES 2 2 inches fresh

gingerroot,

Dr. David Jubb is known for his advice

peeled

makes and sells great food. In

1/2 cinnamon stick

raw

purified

Got

a

great-tasting drink.

of the

original great

But it is also somewhat medicinal:

indigestion? Ate cooked food? Ginger really settles

ach. Lemon is very

alkalinizing,

mind alike. Put it all

very high

together,

which settles the

and

maybe

this is

body

the stom

and the

something you

should take

right

before bed.

To learn

more

about David Jubb, go to jubbs-longevity.com.

~

CinhãmOn is

health, but he also

one

water

2 slices lemon

TIP

on

is

chefs. This is

4 cups

fact, he

in

antloxidants, and the oil.. of cinnamon has antimi-..

Mince the

crobial properties. Over

press. Combine the minced

the years. it has been used to treat diañhóa and~

water in

digestive problems,

but

newscientist.corn reports

the

a

gingerroot, grate it,

press

ginger,

small pan and heat until

boiling point.

Serve with

or

a

Pour

through

a

through

cinnamon warm,

a

garlic

stick, and

but well below

strainer into two cups.

slice of lemon.

that.iñstudies just ~ tea•

•

dayseemed.to significantly reduce blood:

spoon~a

sugarlevels and

the levels

of fats and .~b~d” choles •

tero~

in the blood.~.

10 RAW DRINKS

159

37

PERFECT GREEN GODDESS SERVES 1

1 bunch kale

or

spinach

It’s my

juices because they

stalks

3

celery

I

lemon, peeled

to

I bunch 1 fresh

parsley

gingerroot knob,

take my

people

cause

many

veggies

into

any

It will make you on

your face while ever

you

play with the taste by changing the kind of apple you use. Granny Smith

Feed all the

Fuji

think “I have

They

veggie juice.

juice

taste

as

they

can.

probably finding

are

good together.

really

goddessl being

Even if

is the

Not

to

.

cram as

they’re getting

minimum taste. Some so

perfect

with Penni She! mixture of greens.

Or at the very least, it will put

very

good

for

.“ Be

you—unlike

a

smile

any medicine

can

serve.

makes the drink tart, while

for

vegetable

tasted before.

TIP You

a

as

away from

medicine.

I have to take my

ton’s Green Goddess. This

variety

people shy

thinking medicinally, they try

are

one

benefit, they

veggies just don’t

apple,

many

think of them

veggie juice,

these

maximum

peeled i

experience that

or a

Braeburn

sweeter

matter

of

160

apples

make

drink. It’s all

preference.

THE RAW SO

a

ingredients through

your

juicer.

Stir well and

38

THE SHELTON

(A NOT-SO-GREEN DRINK) SERVES 1

I frozen banana

This is another of Tulsa-based Penni Shelton’s creations. It’s her fa

Handful of strawberries

vorite green

1

banana, strawberry, almond milk, and agave

/2

cup fresh almond milk

vegetable Juice of I orange

2

not as green

mixture of sugar from the fruit is

(page 158)

Splash of

drink, though it’s

Manna

agave nectar

tablespoons Crystal

green

powder. By

flakes, substitute

as

others

it includes

the

supported by proteins from

the way, if you can’t find

green

as

nectar. Notice

powder

the

Crystal

from Carolalt.com

or

E3Live.

Manna

______________________________________________________

flakes

Combine all the

ingredients

in

a

blender and whir until

smooth. Pour and drink.

TIP Bananas contain the

tryptophan,

a

enhancer that you to

protein

natural mood can

also

relax. When it

verts to

help

con

serotonin, trypto not only help lift

phan depression but also make you feel good all over. can

10

RAW DRINKS

161

ALEXEI YASHIN’S FROZEN FRUIT DRINK SERVES 2 Juice of 4 oranges I

Again,

notice I mix water into this drink to soften the sugar rush

somewhat. If he’s

ripe banana

powder 5 fresh strawberries, frozen

pineapple chunks,

5 fresh

or

taking

it when he’s about to eat,

I’ve made this drink

raspberries,

frozen

the

staple

sional

purified

water,

meal, Alexei adds green

him sustain the energy he needs

after solid food because fruit is

frozen

2 cups

as a

or

over a

long

pe

after he has eaten,

digested slowly

right

before

and ferments in

the stomach and may make you feel bloated.

chunks,

Handful of fresh

this drink

he doesn’t need the greens. Fruits shouldn’t be eaten

frozen 5 fresh mango

help

to

riod. If he’s

taking

Alexei drinks

more

times than I

nearly

hockey player charged

every

day.

can

If it

up, it’ll get you

count can

because it’s

get

going,

a

profes

too!

as

needed

Combine all the fruit in the blender and whir to combine,

adding enough

water to

much that it becomes

t

you can drink any time

~zer so is

162 THE RAW 50

make the drink smooth, but not

too

thin.

so

SWEET, SWEET, FRES.H-SQU EEZED ORANGE JUICE SERVES 1 3

organic oranges

Purified water,

as

Last, but surely needed

you have

not

least, and simple

wanted but

always

again people have told trate” OJ in the

label

closely;

orange

juice,

me

probably

that

not

fresh.

pasteurized.

Orange juice

a

the “not from

That’s

is

they

Add water

will make

according

a

it’s cooked

staple

cereal. (Just remember

sugar.)

Cut the oranges in half and squeeze them.

their size,

juice.

right,

concen

Read the

great American

a

hearty

little water to cut the

had! Time and time

it’s fresh

supermarket, thinking

that juice is

be, here’s the juice

never

they buy

that’s ideal with your breakfast of to mix with

as can

larger

or

Depending

smaller

glass

for

on

one.

to taste.

10 RAW DRINKS

163

DONALD GOOD ~ILY

a—’

(LEUKEMIA), ALLERGIES,

“What, me? Cancer?’

HYPOTHY Donny Good could hardly believe his The

twenty-five-year-old

ears.

ROIDISM, AND

husband and father hadn’t

been his usual strong-as-an-ox self

DEPRESSION

It started in

lately.

appetite and was feeling began vomiting in the evenings. At

Elida, Ohio

November 2005. He lost his

unusually tired. that

maybe

he

He was

first his wife, Nicole,

hard and wasn’t

simply working a lot of weight, going too

December he had lost

thought getting enough sleep. But by

from 190

pounds down to 170. As the days passed he became weaker and weaker. Some days at work, where he drove a dump truck at an excavation site, he found himself falling asleep at the wheel. Taking vitamins didn’t help. He didn’t know what to do. “I had been a bodybuilder since I was fifteen. I considered myself pretty healthy,” he says. Growing up in a close-knit, traditional Mennonite family in rural Ohio, Donny was unafraid of long hours of manual labor. Yes, he had been working hard, but that clearly wasn’t the problem. By Christmas he could hardly move. He literally had trouble putting one foot in front of the other. Donny needed when the doctor gave the Good test

showed that

fast-growing

Donny

cancer

was

to see

family

suffering

of the blood and bone

It seemed like time

saying,” Donny

doctor. On January 12 he did, and that’s

unimaginable

from acute

“The shock and devastation that hit

again.

a

the

myelogenous

us was

something even

I

ble. He went the very

leukemia

a

next

was a

aggressively

ommended

if I

day

164

never want to

experience was

was

and

Hospital,

was

in

University Comprehen

Columbus, Ohio,

as soon as

possi

admitted.

type, M5. The doctors said that they needed to going to have any chance to live. To begin with, they rec

very

very strong dose of

transplant,” Donny

THE RAW 50

a

severe

get the leukemia under control marrow

blood

recalls.

sive Cancer Center, the James Cancer

treat it

a

leukemia (AML),

grasp what the doctor

The doctor recommended that Donny go to Ohio State

“My

Results from

marrow.

We could not

stopped.

news.

chemotherapy. They wanted to see if they could first; then, they said, they would need to do a bone

recalls.

“We

struggled

ing God, ‘Why? Why

us?

Why

me?

God,

days,” Donny

we are

together.’ Family and friends, especially

wife’s cousin took

long

back

haul. As

on.

pay the

a

young. We

are

myself

just starting

ask

our

-

from their church, rallied around the Goods. His

of the Goods’ home and their pets. If

care

young

family they

didn’t have

a

lot of their

it would be

own resources

to

fall

people visited at the hospital and brought gifts—more than enough to mortgage. According to Donny, “It seemed like God was saying, ‘See, I am care

Donny spent and in their

a

of you. Trust in me.’

full month in the

way made

own

hospital.

Donny sicker.

His treatments

strength

turn over in

February

to

hold his four-month-old

bed. He had lost another twenty

14 it

was

the

happiest

were

grueling, painful,

At times he felt that he would die from the

regimen of chemotherapy rather than the disease. have the

was

Donny lived,

But

still here to take

he

says. “I found

“

life

a

hard those first few

so

Valentine’s

He

pounds.

Day

weak that he didn’t

was so

son, Dallas. He

even

needed

But when he

of his life. He

was

was

not

help

to

released

on

well, but least

alive!

Before

hospital, however, doctors told Donny that no matter what, he needed a bone marrow transplant if he was to survive. After a short hiatus at home, until a transplant donor could be identified, they wanted him to continue receiving chemotherapy. Donny returned to the hospital once again in March only to learn that neither his brother nor his two sisters were a match for a transplant. The next option was to go to the National Bone Marrow registry in hopes of finding someone. Meanwhile, the best

leaving

course

“The

of

treatment was more

thought

occurred to

match? At first the is another way to

search into bone it

the

thought

fight

was

fight

this battle.

What if

terrifying

this without the

marrow

they to

use

and asked him

don’t find

me.

Then I

a

donor? What if there is

began

to

to

to

wonder if I wanted

show

me

if there

no

wonder: What if there

of toxic chemicals? And

transplants I began

not. I called out to God

or

me:

chemo.

was

as

I did

to go

more re

with

through

another way

to

Looking back, I know God answered my prayer,” Donny says.

A series of events led him to consider alternatives to the conventional treat ments.

eating

“Almost and

everything

drinking organic

I

was raw

reading

talked about

fruits and

raw

food and the benefits of

vegetables,” Donny

recalls. “I

began

to

re

10 RAW DRINKS

165

alize how the live enzymes in

food feed the

body and build the immune system, chemotherapy I was taking was destroying my im

raw

diseases. The

fight

which

helps

mune

system instead of building it up. The

to

which is toxic

chemotherapy,

with my

problem

body

the lack of

not

was

but rather the lack of proper nutrition and live

poison,

enzymes.” Hestarted His wife Nicole

and

brought

in

prepared

set

little kitchen in his

a

room

with

through

hospital, Donny went home once again, still a transplant, or even if one would become

before then. Meanwhile, Nicole served

new

up

hospital.

day.

scheduled to return to Columbus in

was

served in the

being

half weeks in the

a

uncertain if he would go

anything

were

organic food instead,

raw

his meals each

After three and

available. He

the cooked meals that

by refusing

Before

and he started

juicing. juice, five quarts of distilled

he

long

was

a

month and wouldn’t know

Donny only

consuming

organic foods

raw

three quarts of fresh

water, and three

On

returning bone

was no

glad.

I

now

knew what it

was

still

of leukemia. None. more

to continue

Everyone

was

now

lost. He

Donny

getting

166

despair I thought I would feel, I was al take to get my body better. Food would

to

Results of

a

bone

marrow

to

biopsy

showed

The leukemia could

come

back

chances of survival

chemotherapy, Donny’s

at

hopeful

sign or

any time,

were

much better, and convinced that he

so

no

amazed. Still, the doctors wanted to do four

five

they

still

was

only 20 making the

and determined

better.

family

walks two to three miles

keeps

There still

news.

and

he refused the treatments. He returned home

his

daily

a

has continued to eat almost

day and

has

schedule. Determined

to

gained

back the

completely raw. forty pounds he

rebuild his immune system,

has not returned to work yet, but he feels strong. “I know it’s hard to believe,

but I feel better

family

going

immediately.

more

Since March 2005, the Good

Donny

important

Donny.

percent, they said. But feeling

right decision,

was

more news.

rounds of chemo

told him. Without

some

a

Donny.

disappointment, fear,

be my medicine,” says But there

the Goods got

hospital,

match for

marrow

“Instead of the most

the

to

meals

vegetable

day. Each day he complete lay out in the sun for twenty minutes. He started exercising by walking half a mile. He also spent time praying and meditating daily and by 9:30 each evening he was in bed. raw

today

than I

ever

have,” he

says. Besides

raw

food, he credits the

and church community support he has received, and God, for his

THE RAW 50

getting

well.

Good’s

Donny around his that

one

eating

raw

family’s health,

has not

too.

“My

time four years ago when she

to

kids, he has

son,

been sick,

never

Dallas, has

never

never even

had

raw

eaten

duced her

what she heard about

to

Eating

Donny

turn

allergies

went into ana

vanished. My

entirely

cooked food and, unlike

most

Pennsylvania,

was

already

im

when she met writer David Roth. He intro

in the Raw. Michele sent

parents. Michele had her

have

severe

field she

a

helped

cold,” says Donny.

a

His sister Michele, who lives ten hours away in

pressed by

they

It has

cancer.

suffer from such

walking through

was

phylactic shock, but since she has been eating one-and-a-half-year-old

him beat

only helped

wife used

copies

of the book

to

Donny and their

problems. Perhaps eating raw food could help was being treated for hypothyroidism and depression. thought. After reading the book she started preparing the recipes in it to feed herself. Very quickly she could feel a change. Her chronic lethargy, one of the telltale signs of un deractive thyroid, disappeared; she felt a new energy. Her overall mood was chang ing

own

health

She

her, too, she

for the better,

too.

After

one

month of

eating

raw

she

was

able to discontinue

by August was off her thyroid medication. Growing up, the Good family ate like everyone else around them. Coming from a rural farming community, the quality of their food was probably better than most Americans’—but it was cooked. Today, in their sixties, Donny and Michele’s parents have begun to change the way they’re eating too. There are more raw foods in their diet. Though it may seem hard to change old ways, sometimes it’s worth it and for her

antidepressant

and

the better. “After all never

we

have been

through

and all

go back to the standard American

have

experienced, diet,” Donny says. we

my

family

and I will

10 RAW DRINKS

167

Al •

CHEESE, CRACKER~ AND PEAR PLATE

CHRISTINE’S

42

IT’S-CHEESE

CRACKERS

43

MURIEL’S STICKY

10 RAW

GRANOLA

SNACKS 44

in the Raw I described how my

AWESOME FOODS’

In

CASHEW CHEESE

when I

was a

vividly

was

SPREAD

Eating

child. One of the

the

45

TRIO

46

TRAIL MIX

47

CAROL’S GYM OR

some were

ate

I remember

important role snack food played

day-to-day lives. SNACK NUT

things

family

saIt~

Some of the snacks

were

in

our

sweet, and

and of course, most of them

were

bad for us. Snack food was what you ate when you hung around with friends and relaxed; it was a big part of socializing. Even now, when you visit the Alts there

are

We Alts

love our.snacksI

CHRISTINE’S

really

So I wasn’t

HUMMUS

always plenty

of

things

surprised when, shortly

to nosh on.

after my sister

Christine started to eat raw, she turned her attention CAROL’S UCANIT

48

to

50

raw

LIVE WITHOUT IT”

grew up with. The

TOMATO SOUP

enjoy as

49

developing

CHIPS ‘N’ DIPS

ONE LUCKY DUCK’S RAW

ICE CREAM

replacements

big

them without

ever!

for the snacks

difference is that

guilt.

And

we

now we can

they’re just

as

delicious

The best part is that these snacks

before, when

you deal with

know about food because

different effect

of

plate

pasta!

is not the

wild

on

with

healthy

As cream

on

and make

the other

struggle

night,

working

with their

while I eat

big

eating

out

your kids, don’t eat

batch of

appetites for

a

granola

once.

bowl of One

day in, day

physiques just

healthy, guilt-free

source.

of the

granola

you

a

has

in it and is better for them than

dinner,

eat

and let the kids go

At least

Lucky

Duck’s

a

ice

so

out, It

they

cream

seemed

can

eat

so

they’re ruining

it

amazing

Good Stuff

by

saw

ice

all these

ironic that

unhealthy

raw

they

cooked foods,

in the comfort of my chairl That is

nutshell.

If you find you don’t have the time to make snacks

two

my

I watched VH-l’s 100 Best Bodies. I

the raw-food difference in

online

everything

cooked, and it has

food!

aside: While

poor celebs

a

discard

to

people that

spices

imagine telling

it. Let them ruin their

an

same as

I love to tell

body.

Can you

your trail mix? Go

‘

the

raw

for you. As I mentioned

foods, you have

nutritious fruits and nuts and

more a

on

raw

good

are

yourself,

Mom and Me and Raw Revolution

companies making great healthy

snacks.

then try are

just

an

A4

CHEESE, CRACKER,

~ I

AND PEAR PLATE This

FLAX CRAX 1

pound flax seeds, soaked

seems

mean

for 3 to 4 hours

or

Bragg Liquid Nama Shoyu

Aminos

cups

purified

water

no-brainer: cheese and crackers. But many peo

usually

cooked

cold, but the ingredients the

2Y2

a

are

labels, you will find that

cheeses. These

are

food is sold cold, it doesn’t

perfect example.

pasteurized.

or

The milk in

So the cheese itself is

cooked. But some

once

cheeses

are

again, if you

read

labeled “raw.milk”

the cheeses you should look for. So ask your

cheese expert what is what and Raw

a

it’s not cooked. Cheese is the

cheese is 1 cup

like

pie don’t realize that just because

they

will tell you.

cheddar, brick, bouche,

and smethe (Camembert

like) cheeses Fresh, ripe organic pears

Grind the flax seeds in

spice grinder, coffee grinder,

a

or

blender, and transfer to

a

Aminos

and let stand for at least 30 min

or

Nama

Shoyu

bowl. Add the

utes. The batter should be thick and

sary, add

some

Spread an

Bragg Liquid

spreadable.

flip

the batter

Teflex-lined

on

the crackers over,

return to the

neces

of the water.

dehydrator trays

Ys inch thick and dehydrate for 8 hours

Then

If

dehydrator

about 2 to 3 hours

more.

peel off the

until

or

about

overnight.

Teflex sheets, and

completely dry

and crispy,

Store leftover crackers in

an

airtight

container. Cut the cheeses into

wedges

and arrange

on a

platter.

Core and quarter the pears and arrange around the cheese.

Add the crackers and

170

THE RAW 50

serve.

CHRISTINE’S IT’S-CHEESE CRACKERS kernels,

3 cups fresh

corn

frozen

thawed

corn,

2 cups shredded

raw

cheddar cheese, mild

or

The

ever

Cheez-lt

popular

my sister and I found

a raw

when

me

organic

people

or

ever

you eat

they ask cooked,

I

favorite in

was a

alternative. This

how I

can

our

can

stay

find it for you

house. So

only proves

naturally

what I tell

lifestyle—what

on a raw raw.

sharp, loosely packed I

red, orange,

or

bell

yellow

Combine all the

pepper, seeded and

and process until the

chopped 2

tablespoons chopped

red

well blended. and

onion

1/4 teaspoon

ingredients

cayenne pepper

1/4 teaspoon chili powder 1/4 teaspoon Himalayan salt

for

place

Spread

in the

Flip

over

peel off the more

hours,

onto

6 hours

food processor

Teflex-lined

or

or

blender

and the mixture is

pulverized

dehydrator trays degrees

at 115

until the tops

the crackers onto the

Teflex liners. or

is

a

dehydrator. Dehydrate

approximately

touch.

corn

in

are

dry

to the

dehydrator trays,

Dehydrate for approximately

until the tops

are a

F

and

6

bit drier.

Cut into small cracker-size squares and return to the de

hydrator, approximately on

how

on

the

crunchy

you would like them. I

chewy side,

less time,

10 to 20 hours

not

on

approximately

the

longer, depending

prefer

crispy side,

so

I

this cracker

dehydrate

for

20 hours total.

10 RAW SNACKS

171

43

MURIEL’S STICKY GRANOLA

MAKES 5 CUPS 3 cups mixed

seeds, such

raw

as

nuts

and

buckwheat,

I eat this

nearly

every

either to snack

day,

member, when making this, however, the

on or

for

a

meal. Re

and seeds all

nuts

germi

walnuts, sliced almonds,

pumpkin seeds, flower seeds,

and

nate at

2

raw

cup

sure

you

note

the time you must

sun

germinated

dump ator

(see pages 41—43)

1/2

different times. So make

off the water and put

while

waiting

for the

refrigerator

the seeds,

you to

nuts are

allowing

seed into the

or

longer-germinating

ish. The cold of the

honey

tablespoons ground

certain nut

a

nuts

or

refriger

seeds

fin

to

slows down the enzyme action in them fresh until all your seeds

keep

or

done.

cinnamon 5

1/4

pitted

dates

Put the mixed nuts and seeds in the food processor and

cup raisins

pulse in

TIPS If you

a

a

few times to

large

combine.

really

like

a

cinnamon

flavor, when the granola is

Mix the

honey

and cinnamon

bowl. Add the nut and seed mixture and toss to

Chop

dehydrate

the dates into small

pieces and add

to the

with the raisins.

along

Spread

but still

sticky, place it in a resealable plastic bag and sprinkle with more

dehydrated,

nuts,

pulverize.

the mixture at

115

on

degrees

Teflex-lined F for

dehydrator trays

approximately

and

12 hours,

or

until the mixture is the desired stickiness.

cinnamon. Shake to distrib ute it.

This also works well

with coconut flakes, for more

tropical

a

Variations Here to

If you can’t find raw sliced al monds and wish to use raw

whole almonds, put the whole almonds in the food processor alone and

them

a

adding

172

other

good

flavor combos

ingredients.

THE RAW 50

consider: Coconut and dried banana slices

dried

pineapple

slices

•

•

•

Coconut and

Hazelnuts and vanilla extract

Cacao nibs and almond extract

orange rind

•

Coconut, dried pineapple, dried

banana, and ground ginger

pulse

few times before other

are some

mixture.

•

Dried mangos and

44 10

1/2

ounces raw

cashews

plus 2 tablespoons purified water cup

I yellow bell pepper, seeded and cut into chunks

tablespoons juice 5

1/2

cup dried

fresh lemon

parsley

AWESOME FOODS’ CASHEW CHEESE SPREAD MAKES 2 CuPS Remember when I told you that cashews other

case

in

point.

now

here

nuts

later in this

This

they

We have had cashews in

are as a

spread,

versatile~ Here is

are

an

desserts, dinners, and

snack. We’ll do roasted, salted, and

spicy

chapter. and the tomato variation that

from Awesome Foods, Bruce Weinstein’s

follows, both

come

food company in

raw

Bridgeport, Pennsylvania.

1~/2 tablespoons chopped fresh dill

Put the cashews in

11/2 teaspoons dried basil 1

teaspoon freshly ground

black pepper 1 teaspoon 1

1/4 teaspoon

Scant

raw

seeds

1/4 teaspoon

Himalayan

food processor and process until

finely

ground.

Add the water and process until thick and creamy.

Add the

remaining ingredients except

the crackers and

process until smooth. Serve with the crackers of your choice.

granulated garlic

teaspoon granulated onion

sesame

a

Variation: Tomato Cashew Cheese

Spread

Soak 1/3 cup of sun-dried tomatoes in water for 4 hours,

drain, and finely chop. Add them

apple pectin capsules.

to

Mix well and

the

spread along

serve as

with

above.

salt

Assorted crackers

for serving

10 RAW SNACKS

173

4S

SNACK NUT TRIO

CINNA-NUTS 2 teaspoons date

1/4

cup

raw

powder

honey

MAKES

21,4

CUPS

Since my sister Christine is

~/2 teaspoon ground

need and she

cinnamon

recipes

1/

/2

teaspoon

sea

we

salt

2 cups raw walnuts or other nuts, germinated

(see pages 41—43)

are

a

Mix the date

powder is just what it seems: powdered dates. If Date

you wish to make your own date powder, just dehydrate

the dates (see page 39 for preserves). Then when they break

off pieces and grind in a cof fee grinder until powdered. an

old salt

shaker for future

a raw

help

recipe for

from

me.

tell her what I

it! So these three nut

Remember, I told you

point!

powder, honey, cinnamon, and Spread

trays and dehydrate

completely dry,

out

little

can

sea

salt in

large

bowl until well combined. Toss in the walnuts and mix until

TI P

Put it in

figure

gourmet cook, I

Alts love snacks. Here she proves my

well coated.

are

can

hers, with

a

or

use.

174 THE RAW 50

sugar

until

they

nuts in an

are

sticky

airtight

the nuts at 115

but

no

on

Teflex-lined

degrees

longer

container.

dehydrator

F for 15 to 24 hours

wet. Store

the cooled

SPICY MACS 2Y2

MAKES

2 cups

raw

macadamia nuts

1/4

raw

honey

cup

CUPS

Germinate the macadamia nuts for 1 hour, rinse, and drain. Mix the

cayenne, and

honey,

salt well in

sea

bowl.

large

Toss in the macadamia nuts and coat well with the 1

teaspoon cayenne pepper mixture.

1

teaspoon

salt

sea

Spread

trays and

place

hours until

in

they

cooled nuts in

out the nuts

dehydrator

are

an

on

sticky

airtight

but

Teflex-lined

at 115 no

dehydrator

degrees

longer

honey

F for 15 to 24

wet. Store

the

container.

SIMPLE SALTED NUTS MAKES ABOUT 3 CUPS

3 cups choice

raw nuts

of your

germinated (see

pages 42—43) 2

Toss the

and

germinated

sprinkle

with the

first, and add

teaspoons cold-pressed,

on

nuts in

more

Teflex-lined

extra-virgin olive oil

sea

the olive oil until well coated

salt. Start off with

to taste. Toss

dehydrator trays

well.

and

Spread

out

dehydrate

grees F for 6 to 10 hours. If you find the nuts

Himalayan salt

little salt at

a

the nuts

at 115

are

too

de

oily,

to taste

dehydrate longer. up any use

excess

Place the

oil and salt

nuts on a paper

again. If

nuts

still

towel to soak

seem

too

oily,

less oil next time.

10 RAW SNACKS

175

46

CAROL’S GYM OR TRAIL MIX MAKES 6 TO 8 cups

1 cup 1 cup

raw

raw

sunflower seeds

I want to thank Pam Krauss at Clarkson Potter for this

pumpkin seeds

never

thought

online. But 1 cup

raw

1 cup

raw

doing

making

it

my

trail mix because I

own

myself gives

.

.

what I put rnto it. Not

macadamia nuts raw

walnuts

also gave

named it it. I

1 cup

raisins or

1 cup

raw

Goji berries

Dash of

In

Himalayan (optional)

usually

versatility

me

only

.

did Pam give

me

great suggestions for what

to

to

this great

choose

idea, she

put into it and she

too. The secret to this mIx is to make it the way you like

always keep

some

in my purse.

salt

separate containers, germinate the sunflower seeds,

pumpkin seeds, almonds, germinate the broken

and macadamia nuts, but do not

walnut

pieces. (See

43.) Dehydrate the germinated at 115

TIP

degrees

hours) and cool

See the snack trio

to

the

I.had order it

chocolate (cacao)

(optional)

previous

me

one.

almonds

1 cup broken

nibs

of

on

the

pages if you wish

nuts

176 THE

RAW 50

to

chocolate if

airtight

on

page

thoroughly least 24

temperature. Mix the dehydrated

pieces,

using. Sprinkle

container.

and seeds

they’re crunchy again (at

room

with the walnut

flavor your trail mix. an

F until

nuts

the chart

raisins

or

Goji berries, and

with salt if desired and store in

47

HUMMUS

2Y2 cues

MAKES 1 cup

raw

dried

chickpeas

be

Y2 lemon

Juice from

tablespoons cold-pressed, extra-virgin olive oil 3

raw.

The hummus you

1/2

tablespoons purified raw sesame

cup

2 small

or

I

water

the tahini too,

large garlic

this

me

Timothy Brantley

Dr.

96)

or

Flax Crax

(page

another flax seed

cracker for

legumes.

body

hummus

cooked too,

trans-fatty

Soak the

the

right

paste. In the

version is

next to the

probably

cooked

Look for the word “raw”

one. on

the label. This hummus is best after it sits

acids (i.e.,

overnight

in the

until the are

juice, oil,

chickpeas

actually

refrigerated

on

to

sec

chickpeas, oil, the hurnmus you

cook the

the ratio of

changing

are more

happen just

that

chickpeas proteins

proteins; with chick

Think about that the next time you

protein;

you

are

eating

thereby making them,

a

carbohydrate,

they

more or

in

use

less,

ran

fattening).

in

a

or

ground

Drain the

overnight.

food processor

water, tahini,

are

not

along something

the heat used

for 8 hours,

chickpeas

the lemon

might

needs very little. And the oils that

chickpeas and combine sesame

read the label because

raw

more

of which the are

depending to pass

carbs. This doesn’t

are more

peas, but with all

cooked: the

it is cooked there

serving

TIPS store

me:

carbohydrates. Before

cid

Tahini is

opportunity

told

order lentil soup. No

Kelly’s Super

are

their molecular structure,

after, there

1/2 teaspoon Himalayan salt

sure,

that

the deli is in the

ingredients

to

clove, minced

at

and, I’m pretty

changes

tahini

buy

tion, but all its main

choose. Allow 5

example of a cold food

Hummus is another

garlic,

or

blender with

and salt. Process

up and all the

ingredients

well mixed and creamy. If you find the mixture is too

thick, slowly add

more

water while

blending.

Serve with

your favorite flax seed crackers.

refrig

erator.

10 RAW SNACKS

177

A0

‘+0

CAROL’S “CAN’T LIVE WITHOUT ~T~’ TOMATO SOUP SERVES 1

About 8 too

2

ounces

hot, purified

tablespoons

hot, but

not

water

raw

tablespoons

Quantum-Rx

tablespoon

Salt to taste

traveling,

distilled bottled

because

I

buy

water. I

try

glass bottles the cloudy plastic in

leach chemicals into

ones

the water.

178

In

a

good,

home-uncooked

it, but after all these years of eating of

care

but my real these

night,

ace

can

on

always keep in

the road

have

a

raw, I’ve

supply of

raw

in the hole is this ultra-nutritious

ingredients

when I’m I

myself.

I

a

warm

one

so

quick

jar

or

plastic bag and

that wherever I

cup of the soup I

am,

any

simply

water!

small pan, heat the water until

degrees

THE RAW 50

warm,

no more

F. Add the tomato concentrate and the

ingredients

TIP

get it

a

coral calcium

Quantum-Rx EFA Oil Blend)

to

or

always get

can’t live without. Just add

2 dashes Udo’s Choice Oil (or

When I’m

day

me

I can’t

take

tomato soup. I mix

time of

Quantum

to

me,

carry it with

Medi-Aminos

Y4 teaspoon

want

learned how snacks with

Nutritional Flakes 1

traveling

meal when I

tomato

concentrate

2

When I’m

and stir to combine.

than 115

remaining

49

DIPS RAW

CORN CHIPS MAKES 8 CUPS LOOSELY PACKED CHIPS 6 1

/2

What will

ears corn

•

ornon,

quartered

cause

raw

2 cups sunflower seeds

11/2 tablespoons Bragg Liquid Aminos

cup

purified

water

my

can

order

raw corn

chips

are

The

mixing

next? I

chips online, make,

easy to

takes but

a

hope

popcorn, be-

cooked weakness with

only

corn

These

yourself.

raw

so

but

they’re

best to

second. The

whip

no

ox-

‘em

dehydrating,

as

usual, takes longer.

1/2teaspoon Himalayansalt 1/4

point that’s really

cousin! You

pensive. up

think of to make

they

at this

.._.._.

Cut the kernels from the a

blender

or a

corn

cobs and put the fresh

in

corn

food processor with the onion. Process them

until smooth, and then add the sunflower seeds, Bragg

Liquid Aminos,

and salt. Continue to blend until smooth. If

the batter is too thick and

clumpy,

add

a

little

purified

water.

To make the onto a

chips,

Teflex-tined

to make it

use a

teaspoon

to scoop

dehydrator tray, flattening

the batter

each mound

about 1/8 inch thick and 11/2 inches wide.

drate at 105

degrees

sheet and turn the

F for 12 hours, then

chips

another 10 to 12 hours,

over or

onto the

until the

crispness. Cool before serving

or

remove

Dehy the Teflex

tray. Dehydrate for

chips

reach the desired

storing them

in

an

airtight

container.

10 RAW SNACKS

179

MANGO SALSA MAKES 2 CUPS You may 3

large ripe

mangos~

serve

this salsa

right

peeled

1/2 jalapeno pepper with seeds, finely minced

away, but it’s best the next

Cut the mango flesh away from the seed and

small, irregular chunks. Put in thinly sliced

4 scallions, 3

tablespoons chopped fresh

day.

—_________________________

jalapeno, scallions, cilantro, Cover and

a

chop

into

medium bowl and stir in the

and lime

juice until combined.

refrigerate.

cilantro leaves 2

lime

tablespoons

juice

ZESTY GUACAMOLE 3

ripe

Hass

avocados, pitted

MAKES 3 CUPS When I

I red onion, diced

buy avocados,

choose very soft 3

ripe plum

tomatoes, diced

fingers, they are ripe).

2 fresh cilantro

harder, and

stemmed and

at

sprigs, finely chopped

the

same

some

a

dark

cupboard

I’ve done

salt to taste

buy

them in all stages of

(squeeze

them

lightly;

more

to

are a

on

ripeness.

they give

lot harder. That way,

ripen

them. But don’t

than once, and

“stick ‘em” note

if

Then I look for avocados that

time, and I don’t keep going

pepper to taste

Himalayan

that

I

Remember to put your avocados into

Juice of I lime

Cayenne

ones

the

boy,

cupboard

what

are a

they

First I

under the

little

don’t all

ripen

to the store. a

brown paper

bag

and into

forget they’re there, a mess.

door to remind

Now, I put

a

which

little

myself to check

on

the avocados.

TIP Refrigerate the ingredients before making the guacamole if you like yours cool and refreshing.

Scoop

the meat from the avocado skins and cut it into chunks.

Stir in the onion, tomatoes, and cilantro. Mash the mixture

until semismooth, then add the lime and salt. Serve

180 THE RAW 50

right

away.

juice,

cayenne pepper,

50

ONE LUCKYDUCK’S RAW ICE CREAM MAKES 8 CUPS

2 cups

for

raw

cashews, soaked

approximately

2 hours

and drained

Sarma

Meingailis

for her

1 cup coconut

is

recipe

raw

one

dessert

or

cious and cup

raw

virgin

beauty!

This ice

not

just

cream

is

Pure Food and Wine Restaurant

raw

ice

cream

in the world. This

of several that she makes. It first

appeared

in the

surprise and

a

a

real treat, whether you

serve

it

as a

or raw

agave nectar

1/2

famous and

rightly

a raw

book she co-authored, Raw Food Real World (2005). Make it!

juice

honey

Duck is

to

agrees that Sarma’s is the best

You’re in for cup

Lucky

and everyone I take

amazing,

2 cups fresh coconut meat or milk

of One

ice cream—she is also

raw

you eat it

the most sumptuous of snacks. It’s deli

as

healthy.

coconut

butter/oil 2

tablespoons

vanilla extract

Seeds of Y2 vanilla bean. or

2

vanilla extract

right

Y2 teaspoon salt,

or

in

ingredients

a

blender and puree until very

smooth. Pour the mixture into freeze

teaspoons

more

Put all the

according or

away

an

ice

cream

freezer and

to the manufacturer’s directions. Serve

store in

the freezer while still firm.

to taste

Variations This recipe vored ice

creams.

Here

can serve as are a

couple

the base for other fla of my favorites:

TIP For Chocolate Cinnamon Ice Cream, add 3 table always keep several pints of One Lucky Duck ice I

cream

in my freezer

never run

ways

so

out. There is

somebody

astonish with

that

tastes

sum

of its

an

I

spoons of

raw cacao

cinnamon before

powder

and 1

tablespoon

of

ground

blending.

al

I want to

For Blue

ice

and extract, and add 1/2 cup fresh blueberries before

cream

Blueberry

Ice Cream, omit the vanilla bean

blending.

better than the

nondairy parts.

To tell you the

truth,

der how I

lived with

ever

I

won

out it.

10 RAW SNACKS

181

~I” GLEN

U I

OVERWEIGHT AND HIGH BLOOD PRESSURE

MOSES•

I

For Glen Moses the turning The Woodlands, Texas point came five years ago, at his sister’s wedding.

reception, when I overheard a raw foodist telling unbelievable stories about the benefits of eating raw and how people’s lives had been dramatically changed. I had never heard anything like it,” Glen recalls. “I

was

talking

“At that

point

didn’t know what

in my life I

the

was

overweight

raw

and had

high

blood pressure. I

to do about it,” he admits. A little overwhelmed

hope: “Glen, you

percent

at

he shared his situation with his

hearing, him

with guests

can

new

get rid of your

acquaintance,

high

by

really

what he

was

and what he heard gave

blood pressure if you

only

eat a 100

vegan diet.”

intrigued but remained skeptical. He went to see his doctor, who sim ply wrote him a prescription for blood pressure medication. But Glen couldn’t get the raw foodist’s challenge out of his mind. Rather than filling the prescription, he de cided to try eating entirely raw just for a trial period. His blood pressure rapidly started to go down. Soon it was normal. His weight dropped quickly too. “I weighed 218 pounds when I started eating raw. My waist was thirty-eight inches. In eight months, without trying to lose weight and without starving myself, I lost eight inches in my waist and weighed 150,” says Glen, who is five foot ten. Although very slim, Glen knew that he was still considered in the healthy-normal range for someone of his height and build, and he felt great. But sometimes his en ergy level was a little low and some friends and family members were concerned about him. They had never seen Glen so thin. “On Thanksgiving Day, after months of my loved ones telling me I was too skinny, I decided to join everyone and eat the holiday meal that my aunt had pre pared. That was the end of my 100 percent raw diet. From the minute I sat down to that turkey and dressing, I found myself eating cooked food more and more, going from totally raw to about 50 percent raw pretty much overnight,” Glen says. Within a short time his weight started rising again and with it, his blood pressure. Memories of his former fat and unhealthy state were all he needed to return to eating raw—this time for good. Glen

was

“My blood pressure “I’m not

as

182 THE RAW 50

thin

as

I

was

is normal

again

and I don’t take any medications,” says Glen.

when I first went raw, and my

weight

has settled at about

185. I

now eat

between 90 and 99 percent

loved chocolate,

so

of

I love

course

raw cacao

is that I don’t worry about what I eat these

Life is

1!,!tl

raw,

though

nibs

I’m

now,

no

longer

and also

days—so long

as

it’s

raw

raw.

always honey. The fact I feel healthy. vegan. I

good.

AMANDA SAGER

~ AND

Even as a kid, Amanda Sager curious about food. Now in her mid-twenties, she’s a

was

registered dietitian—and raw foodist. Amanda’s moment of truth

be

listening

came

when she

“Who knew that Howard Stern would

I had

was

not a name I

ever

was

in

college

and

just happened

to

to the radio.

radio and Howard

Wolfe,

Rochester, New York

a

interviewing

had

heard of, but

ever as

I

some

change

my life?” she asks. “1 turned

guy who ate

only

raw

foods. It

was

on

heard before. At first it seemed like the strangest

listened, something within

me

the

David

thing

said ‘that makes total

sense.’ I had to find out more.”

Doing

homework

she had been

on

food

reading books

was

nothing

new

for Amanda. Ever since she

about diet and nutrition.

“Everyone

in my

was a

family

girl

is

heavy, and I decided when I was very young that I didn’t want to be, so I would go to library and get books about food and I read anything I could. I just keep reading and reading,” she says. In college, Amanda exercised regularly and ate what is commonly considered “a balanced diet.” She had been a vegetarian since age sixteen and became completely vegan at twenty, but Amanda knew she was still not right with food. “I always had this feeling that my diet was not working. I was overweight, puffy, and pale. My emo tions were all over the place, and I was often depressed without good reason or ex planation. My energy level was low, and I felt somewhat trapped by my eating habits. ft’s frustrating to think you are following the healthiest diet and then realize you are not,” she says. Fascinated, but not entirely convinced that raw food was the answer, she logged on to the Internet and started reading. She went to David Wolfe’s web the

site. She contacted

raw

foodists.

10 RAW SNACKS

183

At first Amanda

thought those

who ate

raw

food

were

idealistic

phonies,

out

of

Giving up cooked food seemed drastic and ridiculous. But as and heard more stories of people whose lives had been changed by

touch with the world. she read

eating

more

she found herself

raw,

“At first I

she

sees

it

was

as a

reconsidering.

kind of angry that it made such

precious

sense

to eat

The truth that Amanda discovered has to do with how

food. “It reminds

me

raw,” she recalls. Now

truth, hidden but obvious.

of when

Dorothy from The Wizard

our

of Oz

bodies metabolize was

told, ‘You had

along,’ because it’s not the food that heals us, it is our bodies. us right—sometimes for the first time,” says Amanda. While at school, Amanda started experimenting with eating more and more raw food. “It’s hard in college,” she says, “but by the time I was a senior, I was getting close to being totally raw.” The encouragement she needed to continue came from the positive changes she saw in herself: weight loss, healthier hair, clear skin, stable what you needed all Raw food lets

moods, and

a

function

positive

outlook

on

life. For the first time in her life, she

experienced

a

deep, new sense of freedom that is still with her. “I don’t feel addicted to food as I did growing up. Raw food doesn’t make you feel that pull,” she says. With a degree in nutrition in hand, Amanda became a registered dietitian and ac cepted a commission as an officer in the US Air Force. Today, Captain Sager is the service’s point-of-contact for vegetarian, vegan, and raw food diets. She advises those who are interested in these diets in compliance with science-based guidelines of the American Dietetic Association. The Air Force doesn’t promote them in

particu through Amanda, offers and supports them. Amanda takes pride in working with a large, diverse group of people to help them include more nutrient-rich plant foods and improve their diets. For Amanda, helping others to make changes in their diet is definitely worthwhile, but it still leaves her hungry to do more. She longs to study and do original research into the effects of raw foods on the human body. lar but,

just don’t know about raw-food nutrition simply because there large volume of research available,” she says. Fully understood or not, the

“There is is not

a

so

much

we

lasting, tangible benefits of eating raw are something Amanda sees own life every day. “That’s why I’m never turning back,” she says.

184 THE RAW 50

and feels in her -

RECIPE CREDITS Thanks to my sister, Christine, and my mother, Muriel, for

share

so

people

many of their

for

amazing

contributing recipes

raw

to

Thanks also

recipes.

allowing

me

to

following

to the

The Raw 50:

MICHAEL CRESSOTT1 OF SUSHI SAMBA:

MASON MAHAFFEY~

Chilled Watermelon Soup; Sashimi Ceviche; Shaved Asparagus Salad

Smoothie

Veggie Kebabs with Barbecue Sauce; Jica-Rice Fresh; Avo-Corn Stuffed Tomato; Mango de Flan; Autumn

Stuffed with Tarragon “Goat Cheese”; Baby Spinach and Arugula Salad with Cinnamon

MELISSA DAVISON:

Chi-lee

Blueberry

Banana

SARMA MELNGAILIS: Red Beet Ravioli

Balsamic Dressing and Candied Walnuts; Strawberry Tart; One Lucky Duck Raw Ice Cream

CHRISTOPHER DOBROWOLSKI: live live Al

mond Nut Milk;

Yummy Choco-coco

CASSANDRA DURHAM: Lemon conut

Mousse

Ginger

Co

CHARLENE EDGERTON:

Creamy

Black

Pep

Simple Favorite Green Smoothie; Spinach Strawberry Salad with Raspberry Dressing RAW CHEF DAN MOTh Cashew Banana

Shake; Sprouted Kamut

VITO NATALE: Fruit and Chocolate Deca

dence; Frozen Watermelon Cheesecake;

Sage Dressing

MARGI ENDE:

Buns

or

Flatbread;

Arugula Veggie Soup; Cucumber Avocado Soup; “Easy As Pie” Cool Lemon Pie; “Sautéed” Veggies; Coconut Crusted “Shrimp” with Red Curry Sauce; Almond Co conut

JOHN MORETTI: Fountain of Youth Sweet

Cucumber Summer Juice

Tart

per and

LISA MONTGOMERY: Three-Nut Pesto Pasta

Cookies; Broccoli Cheddar Cannelloni;

Spiced Squash; Quintessence Vanilla Pud ding with Fresh Berries; Quintessence Vanilla Avocado Milk; Sweet Cucumber Summer Juice

Amazing

Brownies

TRACEY ODDO: Raw

Egg Mayonnaise

HEATHER PACE: Raw

Lasagna;

Berry

KELLYANN PALAZZOLO:

Baby Spinach

Salad with Carrot Horseradish and

Banana

Tart

Dressing;

MARTIN ROTH: Favorite Cole Slaw

KELLY SERBONICH: Meatless Meatloaf; Red

Pepper Catsup; Cabbage and Macadamia

Peas

Whipped Cream; Ideal

Salad for One;

Pepper Curry Soup;

Soup; Red

Tarragon; Meal

Super Flax Crax

PENNI SHELTON: Perfect Green JANICE INNELLA: Asian Anise

Beet

Apple Salad

Goddess;

The Not-So-Green Drink

Tuscan Bread BRUCE WEINSTEIN: Cashew Cheese

DAVID JUBB:

Ginger Warmer

JACK LALANNE:

Energy

Boost Drink

BRIAN LUCAS (CHEF BELIVE

LIGHT):

Spread/Tomato Spinach Quiche

Cashew Cheese

Spread;

ALEXEI YASHIN: Frozen Fruit Drink

Stuffed Bell Peppers

RECiPE CREDITS

185

ACKNOWLEDG ME NTS When you are writing a book, you really find out who your friends are. So, thank you to my friends and my family for helping with this immense project! Thanks to: Nicholas Gonzalez, M.D., for

again sharing his

once

and his

patients’ insights,

wisdom, knowledge, and experience, and for writing the foreword. Those who contributed recipes: overtime with

to

me

make

Especially

I had all the

sure

Hoyt of

recipes I needed; Christopher

City, who filled

browoiski of live live & organic New York Dan

my sister Christine Alt, who worked

Quintessence Restaurant in New York

Do

in the gaps; Raw Chef

City, for timely

responses and

last-minute recipes; Melissa Davison of Terra Bella Cafe in Redondo Beach, for

sharing

your

Michael Cressotti and the chefs of Sushi

award-winning creations;

Samba; the suburban Philadelphia monthly

Beauty Chef,

Lisa

Montgomery,

raw

potluckers:

Janice Innella—The

Vito Natale, and Bruce Weinstein of Awesome

Foods; and Cassandra Durham, Charlene Edgerton, Margi Ende, David Jubb of Jubb’s

Longevity

Light),

Mason

and

in New York

Mahaffey,

City,

Sarma

Jack LaLanne, Brian Lucas (aka Chef Belive

Meingailis

oneluckyduck.com, Tracey Oddo,

of Pure Food and Wine in New York

Heather Pace,

KellyAnn Palazzolo,

Martin

Roth, Kelly Serbonich, Penni Shelton, Alexei Yashin, Tatiana Yashin, and my Muriel Alt, who in

everything I have done Those who

their

“lent

supplied recipes,

are

knowledge,

an

ear,” and has given

me

City

mom,

support in this and

in my life.

profiled

in The Raw 50, and the many other

life stories, and

experience of eating

Christine Alt, Jake Andra, Marcelle

Angelo,

raw:

people

Bella

who shared

AgamaOm,

Colette Bizal, Peter Clement, Melissa

Davison, Justin Donne, Victoria Ellison, Margi Ende, Rebekah Fraser, Donald

Good, Michele Good, Aavigalle Haas, James C. Harwood, Lainey Heller, Kristin

Hickey,

Jim

Igo,

Rindi

Klarberg,

Nora Lenz, Tom

Lindsley,

Katherine Marion,

Nadya

Markin, Rachel Maynard, Aldie Mincey, Nicole Misiorowski, Lisa Montgomery, Glen Moses, Susanna Norlund, KellyAnn Palazzolo, Anakalia Robles, Suzanne Roth,

186

ACKNOWLEOGMENTS

Amanda

Penni Shelton,

Sager, Kelly Serbonich,

Karl Starkweather,

Christopher Snow,

Ginger Tansen, Marielle Tavares, Yahneen Toombs, Julie Weiss, Kelly Williamson. Raw food experts who shared information and

provided support:

Gabriel

Cousens, M.D., of the Tree of Life Rejuvenation Center in Patagonia, Arizona, and my friend

again

Christopher

Dobrowolski of live live &

and David Jubb, Ph.D., of Jubb’s Those who worked

Marysarah Quinn, hair/makeup

on

the

cover

and Nikki Van

photo

in New York

shoot:

Noy; designer

artist Bata; assistants

Jensen; Beck Preston of Queenie

gailis

Longevity

Laura

City

Ben

Fink,

Palese; stylist Peter Clement; Jeff

Kavanaugh,

Jewelry (queeniejewelry.com);

of Roberto Cavalli in the New York

City,

City.

photographer

Margarida Correia,

and the staff of Pure Food and Wine. A

cover

in New York

organic

special thanks

to

and Joelle

and Sarma Mein

Christiano Mancini

showroom and press office for the fabulous

dress!

For food

photos: Ryu Kodama of ryukodama.com for

Melissa Davison, Lisa Joanna

Montgomery, and Kelly Serbonich.

his For

generosity,

special

Cisowska, public relations for Sushi Samba, for getting

sions and

photos; and, Lynda

me

as

well

as

assistance:

recipes, permis

Gentile of Tristar Products for Jack LaLanne and the

Jack LaLanne Power Juicer. And the

people

Krauss—thank you for your

script; Aliza Fogelson, for for

Potter/Random House: My super editor Pam

at Clarkson

long nights

your

and

personal

time spent

on

this

manu

patience and troubleshooting; and Kathleen Fleury

accepting countless e-mails. Penny

Simon and Melanie A. Bonvicino for the terrific PR—thanks for

touting

both of my books to the ends of the earth! Scott Hart, my manager, for

always supporting

me

in all I do.

My patient, supportive,, and ingenious agent and friend, Laura Dail

Laura Dail of the

Literary Agency.

My writer, my friend, and my confidant David Roth—without you there would be

no

book.

To all: thank you, thank you, thank

you!

ACKNOWLEDGMENTS

187

U

11

INDEX

ç

II

agave nectar. 32—33 Almond Nut Milk

Banana(s)

Almond Banana Shake, 65 Cheater’s, 158 Uve Live’s, 158

Pie” Cool Lemon

as

Cream Pie, 117 Banana Berry Tart, 125 Lemon Ginger Coconut Tart,

Heathy’s

Pecan Pie, 94 Raw

Cookies, 55

Raw Pizza, 84—85

Rosemary Crackers,

93

Strawberry Tarts,

113

and Beet Salad, 100 and Cream Muesli, 47 health benefits from, 79

Pie, Chrissy’s, with Cream, 133

Whipped

Cream Pie, 117 health benefits from, 117, 125, 161 The Shelton (A Not-So-Green

Drink), 161

Simple

Favorite Green

Salad with Cinnamon Balsamic Dressing and Candled

Walnuts, 112 Pesto Dressing, 77 Veggle Soup, 118 Asian Anise Soup, 71 Asparagus, Shaved, Salad, 148

Avocado(s) Avo-Corn Stuffed Tomato, 128 Cucumber Soup, 92

Guacamole and Lettuce Burritos, 101 Lettuce Shell Tacos, 63 68

removing pit from,

91

Vanilla Milk, Quintessence, 155

germinating, 41—43 sprouting, 42—43

70

Zesty Guacamole,

Apple Salad,

One

Lucky

raw, health

benefits from, 111

Red, Ravioli with Tarragon “Goat Cheese,” 110—11

and Cream Muesli, 47

Muriel’s

Sticky Granola,

172

Raw Granola with Fruit, 54 Yummy, Nutty Raw Oatmeal~

health benefits from, 89 Ice Cream, Blue, 181 Bread. See also Crackers

Sprouted

Kamut Buns

Flatbread,

or

Crackers, 171 Cracker, and Pear Plate, 170 Caesar Salad, 124 raw-milk, buying, 29—30 Chi-lee, Sweet Melissa’s

Autumn, 62

Chili, Everyday, 103—4 Chocolate

Gym or Trail MIx, 176 Cinnamon Ice Cream, 181 Death by, Macaroons, 83 and Fruit Decadence, Vito Carol’s

67

98

Tuscan, Janice lnnella’s, 115 Broccoli Cheddar Cannelloni, 138—39 Brownies, Vito’s Amazing, 97

Burgers, Raw,

48 Cheese Christine’s It’s-Cheese

The “Eating In the Raw”

Banana Smoothie, Mason’s, 89

66

Burritos, Guacamole and Lettuce, 101 butter, unpasteurized, 29

Natale’s, 145 nibs, about, 145 Vito’s Amazing BrownIes, 97 Yummy Choco-Coco Mousse, raw

70

Cinnamon

Balsamic Dressing, 112 Chocolate Ice Cream, 181

Martin’s Favorite Coleslaw, 69 and Peas with Tarragon, 132 Carrot Crackers, Nama 72

Shoyu,

Dressing,

136 Banana

Duck’s Raw Ice

Cream, 181 Sour Cream, 104 Three-Nut Pesto Pasta, 135 Tomato Cheese Spread, 173

46

100

Cashew(s) 180

Lasagna,

Yummy Dairy Muesli,

Carrot Horseradish

Yummy Choco-Coco Mousse,

Raw

122—23

Apples

Thyme,

Awesome

Cheesecake, 149

Cabbage

Quintessence Vanilla Pudding with Fresh Berries, 141

Spread~

Foods’, 173

Cereal

Beans

and

Spinach

Vito’s Frozen Watermelon

Blueberry(ies)

Arugula and Baby Spinach

Mayo,

Pie” Cool Lemon

Beet(s)

Apple(s)

Cheese

Heathy’s as

Christine’s Hummus, 177 enzymes and nutrients In, 41

Burgers, 66

Sarma’s

“Easy

Peppers, 142-43 QuIche, 76

Smoothie, 51 Trifle, 137

78 Raisin Breakfast

Bruce Weinstein’s

49

Cookies, Raw Chef

Dan’s, 121

“Easy

Berry Tart, Heathy’s, 125 Blueberry Smoothie, Mason’s, Cashew Shake, 50 Complete Breakfast Shake,

Chrissy’s Apple Pie with Whipped Cream, 133 Coconut

BeUve Mom’s Stuffed Bell

89

Almond(s)

Trifle, 137

Banana

Almond Shake, 65

Shake, 50

Cinna-Nuts, 174 health benefits from, 159 Coconut

Almond Cookies, Raw Chef Dan’s, 121

cracking

open, 97

-Crusted

“Shrimp”

Curry Sauce,

with Red

119

INDEX

189

Lemon

Coconut (cont.) Death by Chocolate Macaroons, 83

Lucky

Pies; Tarts Banana

Tart, Lemon Ginger, 78 Thai, buying, 38

Trifle, 137

Fresh Frutta di Stagione, 74 Mango de Flan, 129

Dan’s, 121 Almond Raisin Breakfast, 55 Death by Chocolate

-Avo Stuffed Tomato, 128

Crackers, 171 179

Crackers Flax Crax, 170 Flax Seed, Simple, 80

It’s-Cheese, Christine’s, 171 Kelly’s Super Flax Crax, 96 Nama Shoyu Carrot, 72

Spread,

156

Avocado Soup, 92 Chilled Watermelon Soup, 146 92

‘N’ Dill

Salad, Muriel’s Double-Duo, 73 Sweet Summer Juice, Fountain of Youth, 157 79

29—30

Date(s) Almond Raisin Breakfast

Cookies, 55

Chrissy’s Apple Pie with Whipped Cream, 133 Pie” Cool Lemon

Eggplant Everyday Chili, 102—3 Heathy’s Raw Lasagna, 122—23

Sauce, 126

organic, about,

31—32 173

Raw, Mayonnaise, 68 enzymes, 6—7, 11

Cashew Sour Cream, 104 Christine’s Hummus, 177

equipment, kitchen,

Mango Salsa, 180 Raw Egg Mayonnaise, 68 Red Pepper Catsup, 131 Simple Olive Tapenade, 87

fiber, 36—37

Sunflower Pâté, 98—99 Three-Nut Pesto, 139 173

Zesty Guacamole,

Cream Pie, 117

Orangeade,

fertilized

Awesome Foods’ Cashew

Spread,

Zucchini, 64 Cucumber(s)

Curry Red Pepper Soup, Curry Sauce, Red, 119

163

Sweet Lemon-Lime

Egg(s)

Tomato Cashew Cheese

93

cleansing properties,

Favorite Green

Smoothie, 51 Sweet, Sweet, FreshSqueezed Orange Juice,

Veggie Kebabs with Barbecue

Yummy Choco-Coco Mousse,

Cheese

Christine’s It’s-Cheese

as

Cheesecake, 149

Dips and spreads Avocado Mayo, 68

Corn

dairy products,

Chocolate Decadence, 145 Vito’s Amazing Brownies, 97 Vito’s Frozen Watermelon

70

Macaroons, 83 Mac-Macs, 82

Rosemary,

with Fresh Berries, 141 105 Vito Natale’s Fruit and

Drink), 161

Simple

Raspberry Sorbet,

Vito’s Amazing Brownies, 97 Cookies Almond Coconut, Raw Chef

Ra~ Chips,

Milk, 155 The Shelton (A Not-So-Green

QuIntessence Vanilla Pudding

113

INDEX

home,

sugar, note about, 33 Desserts. See also Cookies;

Cream, 181 Curry Sauce, 119 Sarma’s Strawberry Tarts,

190

at

174

Duck’s Raw Ice

Penni’s Perfect Green

Goddess, 160 Quintessence Vanilla Avocado

powder, preparing

Red

“Easy

Coconut Tart,

Pecan Pie, 94

Mac-Macs. 82 Mango de Flan, 129 milk, about, 149 oil, about, 38 One

Ginger

78

180

Drinks. See also Almond Nut Milk Carol’s Mega Health

Explosion,

53

Cashew Banana Shake, 50

Complete Breakfast Shake, 49

David Jubb’s

Fish. See Tuna Flax Seed(s), 37

Crackers, Simple, 80 Flax Crax, 170 Janice Innella’s Tuscan

159

Fountain of Youth Sweet

Cucumber Summer Juice, 157 Frozen Fruit, Alexei 162

Jack LaLanne’s

Bread,

115

Kelly’s Super

Flax Crax, 96

Nama

Carrot

Shoyu

Crackers,

72

Rosemary Crackers, 93 Thyme Bread, 98 Fruit. See also specific fruits Drink, Frozen, Alexei Yashin’s, 162

drying, Ginger Warmer,

24-26

in

dehydrator, 54 Stagione,

Fresh Frutta di

74

preserves, preparing at home, 39 Raw Granola

with,

54

Yummy Dairy Muesli,

48

Yashin’s,

Energy Boost,

154

Kefir, Carol’s Morning, 52 Mason’s Blueberry Banana Smoothie, 89

Ginger

Lemon Coconut Tart,

78

Ginger Warmer, David Jubb’s, 159

Greens. See also

Arugula;

Lettuce; Spinach

Field, Salad with Creamy Black Pepper and Sage

Dressing, 116 organic, buying,

Belive Mom’s Stuffed Bell

Penni’s Perfect Green

Pepper

Oil and, 114

Mayo, Avocado, 68 Mayonnaise, Raw Egg,

32

honey,

Mayo, 68 “Parmigiano,” Squash Spaghetti with Garlic and

de Flan, 129 health benefits from, 49

Salsa, 180

Salad, 88

Red Beet Ravioli with 68

Tarragon

Milk. See also Almond Nut Milk

Blueberry,

Blue

181

Quintessence, 155

Chocolate Cinnamon, 181 Raw, One Lucky Duck’s, 181

Optional

or

Kefir, 30—31 Carol’s Mega Health Explosion Drink, 53 Drink, Carol’s Morning,’52 Yummy Dairy Muesli, 48

Cinna-, 174 enzymes and nutrients in, 41 germinating, 41—43

Quiche, Spinach, Bruce Weinstein’s, 76

Muriel’s Sticky Granola, Simple Salted, 175

Raisin Almond Breakfast

sprouting,

172

42—43

Cookies, 55

Three-, Pesto Pasta, 135

Raspberry Dressing, 81 Raspberry Sorbet, 105

Oats

Lemon

Cream Pie, Cool, Pie,” 117

“Easy

as

Ginger Coconut Tart, 78 -Lime Orangeade, Sweet,

Apples and Cream Muesli, raw, buying, 46 Yummy, Nutty

Raw Oatmeal,

46

“Eating

Caesar

in the Raw”

Salad,

124

and Guacamole Burritos, 101

Tapenade, Simple, Orange(s)

77

Shell Tacos, 63 Simple Favorite Green

Smoothie, 51 Macadamia(s)

Orangeade,

156

with

Pecan(s) Meatless Meat Loaf, 130 Pie, 94

Bell, Stuffed, BeLive Mom’s, 142—43

142-43

Mac-Macs, 82 Spicy Macs, 175

Red, and Watercress Salad,

Three-Nut Pesto Pasta, 135 Whipped Cream, Kelly’s, 134 White Pizza Topping with

Red, Catsup, 131 Red, Curry Soup, 79

Optional Fresh Tomatoes, 86

Baby Spinach,

with Carrot

Horseradish Dressing, 136 Baby Spinach and Arugula,

Dressing and Candied Walnuts, 112 Beet and

Apple,

88

Pies

Apple, Chrissy’s, with Whipped Cream, 133

100

Caesar, The “Eating in the Raw,” 124 Dill ‘N’ Cucumber, Muriel’s

Double-Duo,

Cabbage Tarragon, 132

Peas and

Pepper(s)

BeLive Mom’s Stuffed Bell

Peppers,

163

Sweet Lemon-Lime

Salad for One, 95 Red Leaf Salad with Arugula

Kelly’s

Dressing,

87

Juice, Sweet, Sweet, Fresh-

Squeezed,

Salads

with Cinnamon Balsamic

Olive

Lettuce

Pesto

47

Raw Granola with Fruit, 54

156 The

Fresh Tomatoes,

Pizza, Raw, 84—85 Pudding, Vanilla, Quintessence, with Fresh Berries, 141

176

Kamut, Sprouted, Buns Flatbread, 67

Cheese,”

86

Nut(s). See also specific nuts Carol’s Gym or Trail Mix,

Jica-Rice Fresh, 127

“Goat

110-11

Three-Nut Pesto Pasta, 135 White Pizza Topping with

raw, buying, 29—30 Vanilla Avocado,

Ice Cream

as

Avocado

49

Goddess, 160

“Easy

Pie,” 117 Pecan, 94 Pine Nut(s)

Peppers, 142—43 Complete Breakfast Shake,

116

Watercress and Red

Cool Lemon Cream,

Mango(s)

73

Field Greens, with Creamy Black Pepper and Sage

Dressing, 116 Kelly’s, for One,

95

Martin’s Favorite Coleslaw, 69 Red Leaf, with Arugula Pesto

Dressing,

77

Shaved Asparagus, 148 Spinach, Chopped, with Essential Dressing, 144 Spinach Strawberry, with Raspberry Dressing, 81 Watercress and Red Pepper, 88

Salsa, Mango, 180

INDEX

191

salt, 34—35 Sandwich, The Simple Veggie,

and Pine Nut

98—99

Sauce, Sauce, Sauce, seeds.

Curry,

Spiced,

119

Sun-Dried Tomato, 86 See also specific seeds enzymes and nutrients in, 41 172

181

Carol’s “Can’t Live Without It” Tomato Soup, 178

Cheese,

Trail Mix, 176 Cracker, and Pear or

Tuna

Strawberry(ies) Heathy’s Banana Berry Tart, Quintessence Vanilla

Pudding

Drink), 161

Spinach

Salad with

Dressing,

Raspberry

81

Coconut-Crusted “Shrimp” with Red Curry Sauce, 119

Burgers,

Cream, 181 Cinna-Nuts, 174 Muriel’s Sticky Granola, 172 One Lucky Duck’s Raw Ice

Sunflower Pâté, 98—99

Chips,

179

Soups 118

Asian Anise, 71 Cucumber Avocado, 92 Tomato, Carol’s “Can’t Live

Without It,” 178 Watermelon, Chilled, 146 Salad with

Cinnamon Balsamic Dressing and Candied

Walnuts, 112

Baby, Salad

with Carrot

Horseradish Dressing, 136 health benefits from, 81 Quiche, Bruce Weinstein’s, 76

Tahini

Christine’s Hummus, 177

about,

Jack Lalanne’s Energy Boost, “Sautéed” Veggies, 120 The Simple Veggie Sandwich, 98—99

Veggie Kebabs with Barbecue Sauce, 126 Walnuts Bruce Weinstein’s

Spinach

Arugula

Salad with

Dressing and, 112 Meatless Meat Loaf, 130

Tarts

Berry, Heathy’s, 125 Ginger Coconut, 78 Strawberry, Sarma’s, 113

98

Banana

Thyme Bread,

Lemon

Zucchini Crackers, 64

testimonials Amanda Sager, 183—84 Christine Alt, 56—59 Donald Good and family, 164—67

Ginger Tansen, 150—51 Glen Moses, 182—83 Penni Shelton, 106—7 Tomato(es) Avo-Corn Stuffed, 128 Barbecue Sauce, 126 Broccoli Cheddar Cannelloni,

Cashew Cheese

Everyday Chili, Heathy’s

Raw

water, 35 Watercress and Red

Pepper Salad, 88 Watermelon Cheesecake, Vito’s Frozen, 149 Watermelon Soup, Chilled, 146

Whipped Cream, Macadamia, Kelly’s, 134 Whipped Cream, Real-Dairy, 75 yacon, 33—34

Zucchini Broccoli Cheddar Cannelloni,

138—39

Essential Dressing, 144 Strawberry Salad with

INDEX

specific vegetables Arugula Veggie Soup, 118

Cinnamon Balsamic

177

Spread,

173

81

vegan diet, 40—41 Vegetables. See also

Quiche, 76 Candied, Baby Spinach and

Salad, Chopped, with

Raspberry Dressing,

179

Sunflower Pâté, 98—99

Salted Nuts, 175 Spicy Macs, 175

Spinach Baby, and Arugula

Chips,

Raw Corn

note

Simple

Arugula Veggie,

147

66

Raw

Raw Corn

Ceviche, 90—91 Sashimi Cevicha,

154

Tarts, Sarma’s, 113 sugar and sweeteners, 32—34 Sunflower seeds

Plate, 170 Chocolate Cinnamon Ice

Cream, 181

192

lee, 62

140

stevia, 33

with Fresh Berries, 141 The Shelton (A Not-So-Green

Snacks. See also Crackers; Dips and spreads Blue Blueberry Ice Cream,

Gym

“Parmigiano,”

Live

Without It,” 178 Sun-Dried, Sauce, 86 Sweet Melissa’s Autumn Chi

125

germinating, 41—43 Muriel’s Sticky Granola, sprouting, 42—43 shopping list, 26—37

Carol’s

Soup, Carol’s “Can’t Oil

114

Barbecue, 126 Red

Squash. See also Zucchini Spaghetti with Garlic and

102—3

Lasagna,

122—23 Lettuce Shell Tacos, 63

138—39

Everyday Chili, 102—3 Heathy’s Raw Lasagna, 122—23

Spiced Squash,

140

Three-Nut Pesto Pasta, 135

OAKS

IOUTNER