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Disclaimer

The recipes in this book are prepared and do not require a physician's prescription. These remedies are commonly used and very effective, but results may vary. We urge you to use common sense. Serious injuries or

persistent problems do require a physician's consultation. If you are pregnant or taking a medication please consult a physician before using any

remedy.

These remedies are not substitutes for a doctor's prescribed treatments. The publisher, retailers, mail order sources, distributors or manufacturers of any of the products described in this manual accept no liability for their

effects.

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Introduction

There are 128 medical schools in the United States and only 26 of them actually teach a course, for physicians, on nutrition. Of those 26 schools the average doctor gets only one hour of nutrition education in four years of training. The medical establishment neglects the healing power of food. Food is the primary fuel for the human engine. While doctors continue to dish out astronomical repair bills it might serve us to learn a bit about the different grades of fuel that are available to run our motors. There are basically five grades of fuel that can be used to run the human body and some are better than others: Regular-poor grade Foods that are full of chemicals, preservatives, hormones, heavy metals, antibiotics, artificial colors and flavors are the lowest grade fuels. These foods have barely enough nutrients to keep the body alive. Many of these substances are carcinogenic. These ingredients interfere with cell function, stress individual organs and damage immunity, thereby increasing the risk of cancer. These foods will eventually turn your sports car into a wreck! Unleaded-low grade Animal products and processed foods provide very little nutrition to the body, because they require more energy to be digested and assimilated. The average Thanksgiving meal uses up an energy equivalent in enzymes, vitamins and minerals that is comparable to run a 26-mile marathon. More energy is expended by relying on this fuel source and the residue left on your engine dramatically increases the risk heart disease. These foods will eventually blow your engine!

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Premium unleaded-average grade Cooked plant based nutrients (fruits, vegetables, nuts, beans and grains) provide the body with carbohydrates, proteins and fats, but are devoid of enzymes and other essential nutrients. These fuels will keep the engine running, but there will be little left over for high performance healing. Super Unleaded -very good grade Uncooked plant based nutrients provide the body with carbohydrates, proteins, fats and are abundant in vitamins, minerals, enzymes, oxygen and fiber. This grade of fuel will keep your engine running clean and maximize performance. These foods are good for those that want to go the distance! Rocket fuel-excellent grade Sprouted and fermented dishes, wheatgrass, and sea vegetables are super foods. These are potent fuels with an excellent rating. One ounce of fresh wheatgrass juice has the equivalent vitamin, mineral and nutrient content of 2-3 pounds of freshly cut vegetables. These foods are a cost-effective way to accelerate healing. These nutrients will blast healing potential into orbit! The human engine is certainly capable of running on the lowest grade fuel, but at a considerable expense to the overall life of the vehicle. Having a little knowledge about the fuel that goes into your tank can mean the difference between riding in a Porsche or a Hugo. It is possible to treat all disease when we recognize the healing power in our food. Using pharmaceuticals is a sure sign that the body is in need of a tune up. Hippocrates, the father of body mechanics said, "let food be they medicine and medicine by thy food."

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88 Recipes that Heal

This recipe guide can be an important tool for those looking to improve their overall health. It is common for health oriented cookbooks to focus on macronutrients (proteins, carbohydrates and fats) as a source of energy for the body. These recipes offer well-balanced macronutrient options, while simultaneously taking into account the subtle healing power of micronutrients. Enzymes, oxygen, fiber, minerals and vitamins are micronutrients that move the body toward a more vibrant state of health. Enzymes

Enzymes are the living element in your food. Enzymes are present in all whole foods in a natural uncooked state. Heating food to temperatures in excess of 117 degrees destroys delicate enzymes. When enzymes are lacking in our food the body is forced to produce them, thereby taxing the digestive organs, eventually draining vital energy. Enzymes are essential for digesting and assimilating our food. Enzymes are the catalysts responsible for cleansing, rebuilding and rejuvenating all organ systems. Vitamins, minerals, oxygen, proteins and carbohydrates are incapable of functioning without the aid of enzymes. In 1946, Nobel Prize winner Dr. James B. Sumner said, “that middle aged feeling is due to diminished enzymes.” Without enzymes the body wears down and ages rapidly. By eating uncooked plant-based foods, more enzymes are available to keep up that youthful vigor. Oxygen Oxygen is one of the body's most important nutrients. Oxygen is more readily available in uncooked food. Fresh fruits and vegetables are up to 90 % water, which translates to 60% oxygen. Dr. Otto Warburg, a Nobel Prize laureate in Medicine, found that cancer cells could not live in a high oxygen environment. Oxygen accelerates the cleansing process. Eating a diet of uncooked foods is a great way to decrease the risk of developing the second most common disease that afflicts mankind, CANCER.

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Vitamins and Minerals Vitamins and minerals depend on the power of enzymes to heal and rebuild the body. With an abundance of enzymes present in our food the body is able to utilize vitamins and minerals more efficiently. Enzymes are present in uncooked foods. In addition, vitamins and minerals are more available in uncooked foods, because their structure has not been damaged by heat. Fiber Uncooked plant-based foods are full of fiber and water to keep the digestive tract moving. Cooking food turns its fiber into "mush" contributing to constipation and sluggish digestion. Additionally, animal based foods do not even contain fiber. Our bodies require fiber to remove waste and maintain a clean internal environment. Fiber is natures broom! Chlorophyll Chlorophyll makes plants green. The chlorophyll in plants is almost identical to the hemoglobin molecule in our blood. We can actually receive a blood transfusion from green plant based foods. Greens are rich in calcium, iron, oxygen, magnesium and a variety of amino acids. Green is good for the blood. Alkaline Metabolism Eating uncooked plant-based food allows the blood to stay alkaline. When the blood moves into the alkaline zone, oxygen is more available to the cells for efficient metabolism. Foods that are alkaline aid the body in detoxification, healing and overall well being. Eating highly processed and/or animal based foods generates unhealthy acids, laying the foundation for disease.

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Below is a breakdown of foods that move the blood chemistry into acidic, neutral and the life supportive alkaline state. Alkaline Foods (Excellent grade)

Fresh Green vegetables Fresh Starchy vegetables Fresh Mushrooms Fresh Sea Vegetables Sprouts Sprouted grains and nuts

Fresh ripe fruits Fresh food herbs Fresh Beans and legumes Wheatgrass Fresh squeezed juices

Neutral Foods (Average grade) Cooked Vegetables Cooked Fruits Cooked Grains Unsoaked nuts

Unsoaked seeds Pasteurized juices Cold pressed oils

Acid Foods (poor grade) Fried foods Sea food Pork products Beef Turkey Chicken Caffeine Processed foods

Eggs Dairy products Refined sugars Vinegar Heat treated oil (non-cold pressed) Alcohol Carbonated beverages

Only alkaline foods improve circulation, oxygenation and tissue revitalization! Strengthen Immunity The immune system responds to cooked food by producing white blood cells. Paul Kouchakoff, MD, a Swedish research scientist, documented that the body produced an increase in white blood cell count in response to cooked food that was similar to that of a person with a blood infection. Over time, this response wears out the immune system. Uncooked plant-based food does not cause this response, thereby preserving the immune system.

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88 Recipes

There is no sincerer love, than the love of food

- George Bernard Shaw

These recipes are just guidelines to make food preparation easier. Don't be afraid to experiment with any of the ingredients. Have fun and keep in mind that making mistakes is very often the best way to learn. The variety of recipes in this guide should be enough to prove that eating healthfully does not have to be limiting. Here are a couple tips on soaking; sprouting and dehydrating that will make your time in the kitchen more enjoyable. Soaking and sprouting To soak seeds, nuts or grains cover them completely in purified water overnight or for at least 8 hours. The next morning or after 8 hours pour them into a colander and rinse thoroughly. The nuts and seeds are then usable in recipes. The grains, however need to be sprouted for at least 2 days or until they develop a tail. If you wish to continue to sprout the nuts, seeds or grains, you can either put them in sprouting jars or leave them in a colander and rinse them two or three times a day. Frequent rinsing is especially important in humid climates to keep mold from growing. Drain and store sprouts so they can breath in the refrigerator. Soaking and sprouting seeds, nuts and grains increases digestibility and nutritional value, because it activates the enzymes. Dehydrating Some recipes call for a dehydrator. A food dehydrator can be purchased through your local health food store. Dehydrating dries and slightly warms food. It is not recommend to dehydrate food at a temperature in excess of 117 degrees farenheight. Higher temperatures destroy enzymes and thus make the food less digestible and nutritious.

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Breakfast Ideas

Vanilla Shake 2 fresh or frozen bananas 1/4 cup of soaked almonds 1 cup of purified water 3 pitted dates 1 teaspoon of vanilla extract Blend and liquefy. Add ice for a thicker smoothie Carob Shake 2 fresh or frozen bananas 1/4 cup soaked sunflower seeds 1 cup water 3 pitted dates 1 dried fig 1 tablespoon carob powder Blend and liquefy. Add ice for a thicker smoothie Strawberry Shake 2 fresh or frozen bananas 3 pitted dates 5 fresh or frozen strawberries 1/2 teaspoon of vanilla extract 1/4 cup of soaked almonds 1 cup of water Blend and liquefy. Add ice for a thicker smoothie Green Shake 2 fresh or frozen bananas 3 dates 1/4 cup soaked almonds 1 cup orange or apple juice 1 teaspoon spirulina Blend and liquefy. Add ice for a thicker smoothie

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Blueberry Shake 2 fresh or frozen bananas 2 tablespoons of fresh or frozen blueberries 3 dates 1/4 cup of hemp seeds or sunflower seeds (soaked) 1/2 teaspoon of cinnamon Dash of nutmeg 1 cup of water Blend and liquefy. Add ice for a thicker smoothie Cherry Shake 1 fresh or frozen banana 1/4 cup of fresh or frozen cherries 1/2 teaspoon of vanilla 1/4 cup of almonds, soaked 1 cup of water 3 pitted dates Blend and liquefy. Add ice for a thicker smoothie Carrot/Apple Shake 1 cup of carrot juice 1 cup of apple juice 1/2 avocado Squeeze of lemon or lime Blend and liquefy Nut or seed milk 1/4 cup soaked almonds or sunflower seeds 2 dates 1 1/2 cups water Blend. Strain if you want it smoother. Add ice for a thicker drink.

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Rejuvelac 4 cups filtered water 1 cups sprouted wheatberries This drink is super high in enzymes, vitamins, minerals and friendly bacteria that support healthy digestion. Soak wheatberries in filtered water for at least 8 hours. Drain water and rinse wheatberries thoroughly. Place in colander or sprouting jar and sprout for 36 hours, rinsing twice a day. Blend 4 cups of water and wheatberries. Pour mixture into a glass jar. Let sit at room temperature for at least 24 hours or until the taste becomes sour like lemon water. Strain wheat. Keep liquid and refrigerate. The leftover wheat can be used to make crackers. Raw Cream of Oatmeal 2 cups of soaked oat groats (whole seeds) 1 banana 2 cup of water 1 dates Blend until thick and smooth. Add chopped apples, chopped almonds, raisins and cinnamon for variety. Papaya Avocado Fruit Salad 1 cup papaya diced 2 bananas sliced 1 avocado diced 1 lime juiced 2 tablespoons of chopped macadamia nuts Mix everything in a bowl and serve. Top with Macadamias

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Wheatberry Breakfast 1 cup of sprouted wheatberries or buckwheat

Serve with chopped bananas, apples, raisins and cinnamon and nut milk Sprouted Wheat Toast & Strawberry Jam 4 cups of soaked spring wheat, sprouted for two days 1 cup of water 2 cups of sesame seeds, soaked for 8 hours and drained 1 cup of flax seeds 4 tablespoons of olive oil 1/4 cup of raisins 1 teaspoon of sea salt 3 dates 1 teaspoon of cinnamon Blend all ingredients except for flax until smooth. Fold in flaxseeds. Place in dehydrator for 4 hours at 115 degrees. Turn over and continue dehydrating for 6 more hours. To create a strawberry jam 8 ounces fresh or frozen strawberries 1 cup pitted dates 1 teaspoon vanilla Blend to jelly consistency.

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Breads and Crackers Curry Quinoa Crackers 2 cups of quinoa sprouted for 1 day, rinsed daily 1 cup of sunflower seeds, soaked overnight 1 cup of shredded carrots 1/2 cup of flax seeds, soaked over night 1 teaspoon of sea salt 1 tablespoon of dried curry powder Using a food processor, add everything except flaxseeds and blend. Blend flaxseeds separately with a 1/2-cup of water until smooth and then add to mixture Place in dehydrator for 6 hours at 115 degrees then turn over and dry for 4-8 more hours. Sour Rye Caraway Bread 4 cups of soaked rye, allow rye to sprout for two days 1 cup of water 2 cups of sunflower seeds, soaked overnight 1 cup of flax seeds 1 tablespoon of caraway seeds 4 tablespoons of olive oil 1 tablespoon of dill 1 teaspoon of salt 2 garlic cloves 3 dates 1 carrot, diced Blend all ingredients except flax until smooth. Blend flaxseeds separately with a 1-cup of water until smooth and then add to mixture. Let mixture set overnight in refrigerator. It will start to turn sour. Place in dehydrator for 6 hours at 115 degrees then turn over and dry for 4-8 more hours. Kamut Fennel Crackers 4 cups of kamut, soaked for 8 hours and spouted for two days 1 cup of water 2 cups of almonds, soaked for 8 hours and drained 1 cup of flax seeds 1 tablespoon of fennel seeds

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4 tablespoon of olive oil 1 teaspoon of sea salt 2 garlic cloves 3 dates 1 medium beet Blend all ingredients except for flaxseeds. Blend flaxseeds separately with a 1-cup of water until smooth and then add to mixture Place in dehydrator for 4 hours at 115 degrees. Turn over and dehydrate for 6 more hours. Italian Pizza Bread 4 cups of sprouted wheat 2 garlic cloves 1 tablespoon of oregano 4 ounces of water In a food processor blend all ingredients until thick. Be sure that all the wheat kernels have been pulverized. Make small pancakes to desired pizza size in your dehydrator and dehydrate for 3 hours then remove them from the dehydrator and turnover all the pizzas. Place back in the dehydrator until dry but soft. (3-5 hours) Cumin Seed Crackers 2 cups soaked sunflower seeds 1 cup soaked pumpkin seeds 1 tablespoon soaked cumin seed 1/2 cup soaked flaxseed 3 cloves garlic

Sea salt to taste

In a blender or a food processor, blend sunflower seeds and pumpkinseeds with garlic and cumin adding enough water to until smooth. Blend flaxseeds separately with a 1/2-cup of water until smooth and then add to mixture. Place in dehydrator for 4 hours at 115 degrees. Turn over and dehydrate for 6 more hours.

Raw croutons Take any dehydrated cracker, break up into smaller pieces and lightly coat with olive oil and salt

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Meal Salads

Miso Plum Spinach Salad 2 bunch of Chinese spinach or baby spinach 1 large piece of wakame seaweed, soaked in a little water, then sliced 1 diced apple 1 diced pear 2 carrot shredded 1 broccoli stalk cut in small shoestring strips (julienne) 1 small daikon radish cut the same as the broccoli Mix all ingredients in a serving bowl. Miso Plum Dressing 1/4 teaspoon of umeboshi plum paste 1 teaspoon of miso 3 tablespoons of olive oil 1 diced apple Sea salt to taste Dash of cayenne pepper Blend in a blender then mix thoroughly in the salad and serve. Caesar Salad 1 1/4 cup of olive oil 1 1/2 tablespoons of garlic 1 tablespoon of chopped shallots 1/4 cup of lemon juice 1/3 cup of nutritional yeast 1/4 cup of dulse 1 tablespoon of capers 1 teaspoon of oregano 1 tablespoon of Bragg's Liquid Aminos Dash of sea salt

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Place all ingredients in the blender and purée. Serve over big pieces of romaine, chunky tomatoes, raw croutons or halved macadamia nuts Avocado Spinach Caesar 1 avocado 1 tablespoon of dulse seaweed 4 garlic cloves 1 tablespoon of olive oil 1 teaspoon of Bragg's or shoyu sauce

Juice of half of a lemon Place everything in the blender, liquefy and serve. Serve over baby spinach, sliced or cubed avocado, cherry tomatoes, marinated onions, raw croutons or chopped Jerusalem artichokes Grain Salad 3 cups of sprouted grain: kamut, wheat, quinoa, buckwheat, etc. 1/4 cup of chopped sun-dried tomatoes (soaked and drained) 2 tablespoons of pitted and chopped black olives 1 tablespoons of chopped red onion 3 cloves of garlic 1 scallion chopped 1 tomato chopped 1 cup of romaine lettuce shredded 1/2 red or yellow bell pepper, chopped 1/4 cup of mixed herbs: basil, parsley, dill, etc. 1/4 cup of flax oil or olive oil Shoyu sauce or Bragg's to taste Juice of one lemon Minced garlic and one chopped avocado (optional) Toss everything in a bowl and serve. Japanese Seaweed Salad 1 large piece of Kombu soaked in water then sliced 3 tablespoons of soaked wakame 2 tablespoons of soaked arame 1 large avocado, diced 1 large tomato diced or a handful of cherry tomatoes 1/4 cup of sliced and chopped red onion

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1/4 cup of diced red bell pepper 1/4 cup of marinated shitake mushrooms Place all seaweed in a bowl and cover with three times the amount in purified water. Allow to sit for 15 minutes, making sure all seaweed is covered. Drain the water into your houseplants In a serving dish slice the Kombu seaweed and add the seaweed. Hold the rest of the ingredients until after you have mixed the dressing in the salad. Japanese Seaweed Dressing 1/4 cup of olive or flax seed oil 2 tablespoons of peeled and smashed ginger 2 cloves of garlic 1/8 cup raw apple cider vinegar Braggs or Sea salt to taste Place all ingredients in the blender and cream. Pour dressing over the freshly soaked seaweed. Fold in the rest of the salad ingredients and serve. Date Mustard Spinach Salad 1 head of spinach 1 apple diced 1/4 cup of walnuts, chopped 1 small red onion, sliced and marinated 1/4 cup of sweet red bell pepper Pinch off the spinach stems Place all ingredients into a serving bowl and slowly add a little dressing and mix. If you wish to keep the salad fresh, wait and add the dressing to individual bowls. Date Mustard Dressing (for four) 2 cups of olive oil 1 tablespoon of mustard seed 1 cup of dates 3 cloves of garlic 5 tablespoons of raw apple cider vinegar 1 teaspoon of sea salt Place half the oil and all of the mustard seed in the blender and cream until thoroughly blended.

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Now place the rest of the ingredients and blend. This dressing can be served slightly warmed Hemp Salad 4 cups of mixed salad greens 1/2 cup of cherry tomatoes or diced tomatoes 1 diced avocado 1/4 cup of hemp seeds or chopped macadamia nuts Hemp Beet Dressing 1/2 cup of hemp oil 1 1/2 cup of olive oil 1/2 small beet 3/8 cup of raw apple cider vinegar 1/2 teaspoon of fennel seed 1 date 1 tablespoon of fresh, smashed and peeled ginger 6 cloves of garlic 1/2 teaspoon of salt Dash of cayenne Blend everything in the blender. Toss everything in a bowl and drizzle some dressing over and serve. Hardcore Sprout Salad Sunflower greens Clover sprouts Lentil sprouts Mung bean sprouts Marinated red onion (see recipe) Red pepper Mixed greens Hardcore Sunflower Seed Dressing 1 cup soaked and rinsed sunflower seeds 2 garlic cloves 2 tablespoon apple cider vinegar 3 dates

Dash of cayenne

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Seasalt or Braggs to taste

Blend with 1/2-cup water. Should be thick and smooth. Spinach Arugula Almond Salad 3 cups spinach 1 cup arugula 1 small basket of cherry tomatoes (if they are large cut in half) 1 handful of black olives, (to pit easily place a knife over the olive and smash and the

seed will pop out) 1/2 small yellow onion or red sliced thinly in ringlets and tossed with olive oil and a dash

of soy sauce. 1 diced avocado Spinach Almond Dressing 2 cups soaked almonds 1 tablespoon of miso 2 teaspoon of raw apple cider vinegar 3 cups of water 4 cloves of garlic 1 teaspoon (small chunk) of peeled and smashed ginger Dash of sea salt Dash of cayenne pepper Blend almonds, avocado, miso, water, garlic, ginger and salt and pepper until slightly chunky. In a bowl dump the spinach and arugula and mix in the cherry tomatoes, avocado, black pitted olives and marinated onions. . Cauliflower Confetti Salad 1 head of cauliflower, finely chopped 1 red bell pepper, finely chopped 1 yellow bell pepper, finely chopped 1 small red onion, finely chopped and marinated 1/4 cup cilantro or parsley 1/4 cup chopped dill 1/4 cup chopped soaked seaweed 2 cloves of minced garlic 1/2 cup of chopped soaked sunflower seeds, almonds or pumpkinseeds 1 tablespoon poppy seeds 1 lemon, squeezed over mix Bragg's to taste

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Olive oil Mix everything in a bowl and add Bragg's, lemon and olive oil to taste. Ginger Miso Cabbage Salad 1/2 head of shredded green or purple cabbage 2 carrots grated 1/2 cup of grated broccoli stem 1/4 cup of red bell pepper, chopped 1/4 cup of soaked seaweed of your choice, drained and chopped Ginger Miso Dressing 1/8 cup of fresh, peeled and smashed ginger 1/8 cup of fresh garlic 1 cup of sesame oil 1/4 cup of olive oil 1/4 cup of sesame seeds 1/3 cup of dates 1/2 cup of miso 1 teaspoon of red pepper flakes 1 cup of water Sea salt to taste Mix everything in the blender until creamy and serve with the cabbage salad. Broccoli Salad 1 head of broccoli finely chopped, with stem 1 carrot, grated 1/2 cup of walnuts, chopped 1 beet, grated 1 tablespoon of dulse 1 medium red onion, marinated 1 red pepper, sliced 3 tablespoons of tahini 3 cloves of garlic, minced Squeeze of half a lemon Sea salt to taste Thoroughly mix everything in a bowl and serve.

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Side salads Shitake Salad 1 pound of shitake mushroom 3 scallions 1/4 cup of basil 1 tablespoon of soy sauce or Braggs Amino Acids 3 tablespoons of olive oil Chop up shitake mushroom, scallions and basil. Mix in oil and shoyu sauce and serve as a side salad. Green Bean Almondine 1 pound of chopped green beans 1/4 cup of chopped soaked almonds 1/4 cup mushrooms, sliced 1 red pepper diced 1/4 cup of almond Alfredo (see recipe) 2 tablespoons olive oil 2 cloves of garlic 2 teaspoons of shoyu sauce or Bragg's 1 lemon juiced Remove hard ends of the green beans, break in two, and place in a bowl. Pour a little olive oil, sea salt and lemon juice over the beans for eight hours. This process helps the hard cellulose to open and allow the natural juices of the green beans to mix with the rest of the ingredients. Add remaining ingredients.

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Asparagus Salad 1 pound of asparagus, finely diced 1 tablespoon of shoyu sauce or Bragg's 2 tablespoons of olive oil 1 tablespoon of tahini 1 tablespoon of lemon juice 1 carrot, peeled into ribbons 1 scallion, chopped 1 red bell pepper, diced 1 teaspoon of fresh, peeled and smashed ginger 1 clove of garlic Dash of cayenne pepper 1 tablespoon of raw apple cider vinegar Mix everything thoroughly in a bowl and serve as a side salad. Moroccan Carrot Salad 1 pound of shredded carrots or butternut squash 1 lemon juiced 3/4 teaspoon of sea salt 1/3 teaspoon of clove powder 1 teaspoon of ginger 5 dates chopped 2 tablespoons of mint, chopped 1/4 cup of olive oil Add everything but the carrot to a blender and liquefy. Pour over carrot and serve as a side salad. Jerk Plantains 1 plantain, sliced 1 red pepper, diced 1 tablespoon of mint 2 chopped dates 1 small red marinated onion, see marinades 1 lime juice 2 tablespoons olive oil Bragg's to taste Toss everything in a bowl and serve as a side salad.

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Sauerkraut This recipe is rich in enzymes and friendly bacteria. For those who have difficulty digesting raw vegetables the process in this recipe causes the vegetables to be slightly predigested. Here are two variations. It is best to use hard vegetables (carrot, cabbage, beet, and onion) for making the krauts. Cabbage Kraut 1 head cabbage-shredded 1/2 teaspoon caraway seeds 1/2 teaspoon celery seeds 1/2 teaspoon dill seeds Veggie Kraut 1 head of cabbage, shredded 1 cup of grated or finely chopped carrot 1/4 cup of grated or finely chopped beet 1 red bell pepper, chopped 1/4 cup of onion, diced 2 cloves of garlic 1/4 cup of mixed herbs: bay leaf, tarragon, savory and parsley salt to taste Save outer leaves of cabbage. Add all of the ingredients in a large bowl and mix. Add 1/3 of the ingredients to a blender with 1/4 cup of water and blend. Add the liquefied mixture back to the bowl and stir. Cover the mixture with the outer leaves of the cabbage with a heavy plate on top weighing the ingredients down. Let stand for 3-7 days at room temperature. Remove plate and leaves and store in the refrigerator. It is best kept in glass jars.

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Soups Ann Wigmore’s Energy Soup This soup is a complete meal. 1 teaspoon of dulse seaweed 1/2 avocado 1 apple or 1/2 cup of papaya 2 tablespoons sprouted legumes 1 handful of sprouted greens or spinach 1 carrot 2 cup of water or rejuvelac Place everything in the blender and liquefy. You may add some sea salt, garlic and fresh herbs for flavor. Gazpacho 1 chopped cucumbers 2 juice of 2 lemons or limes 3 chopped tomatoes 1 red onion-finely chopped 2 pressed garlic 2 scallions diced 1/4 cup chopped cilantro 1 carrot finely chopped 1 diced avocado 1 ear of corn, remove kernels with knife 3 cups pureed tomatoes Braggs or sea salt to taste Jalepeno Place three cups of ripe sweet tomatoes in food processor and puree Combine with other ingredients in large bowl and chill. Blood Orange Soup 5 cups of fresh squeezed Blood Orange, Tangerine or Orange Juice 1 cup chopped pineapple 1/2 cup blueberries 1/2 cup strawberry

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1/2 cup chopped kiwi 1 cup chopped apple 1/2 cup raisins or other dried fruit 1 cup chopped soaked almonds, sunflower seeds or pumpkin seeds 1. Juice blood oranges-add lemon or lime to make it more tart-add apple juice to make

it sweeter 2. Stir in the remainder of fruits-add your favorite fruit or nut Sweet Borscht 1 cup of beet juice 1 cup carrot juice 1 avocado 1 large beet 1 garlic clove 1 teaspoon of dill 1. Blend everything and top with chopped dill. Cucumber Dill Soup 2 medium cucumbers 2 cups of water 3 garlic cloves 2 juice of medium lemons 1 tablespoon fresh dill 1 tablespoon fresh oregano 1 ripe avocado

Salt to taste

Blend everything and top with chopped oregano and dill. Red Pepper Soup 2 Red peppers -remove seeds and stem 1 Medium- ripe tomato 1 Avocado 1 Tablespoon raw apple cider vinegar 2 Garlic cloves 3 tablespoons chopped cilantro 2 cups water

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Add sea salt and hot pepper to taste

Blend everything and top with chopped cilantro.

Seed or Nut Cheese Some tasty seeds are sunflower, sesame, flax and pumpkin. Some good nuts that work with seeds, combined or made alone are almonds, walnuts and Brazil nuts. 1. Soak two cups of any combination of seeds or nuts over night or for 8 hours. After

8 hours place seeds or nuts in colander and drain and rinse thoroughly. 2. Place in blender with just enough water to blend. 3. Pour seed or nut mixture into a cheesecloth that is covering and is suspended over a

bowl. Tie the cheesecloth off with the mixture inside. Leave the cheesecloth suspended over a bowl and allow the mixture to ferment for two or three days. More days will make a stronger cheese.

4. Place the cheese in a food processor or fold in the herbs and flavoring to make a robust cheese. Don't worry about the cheese turning gray on the top it's perfectly edible.

5. Store the cheese in the refrigerator.

Marinating Tips Eggplant Slice eggplant thinly. Place in bowl. Lightly sprinkle with sea salt. Let sit for ½ an hour. Squeeze off excess moisture and serve. Onions Slice into thin circles. Cover lightly with Braggs Aminos or Nama Shoyu and let sit for 10 minutes. Mushrooms Slice to desired thickness. Cover lightly with Braggs or Nama Shoyu and a dash of olive oil. Let sit for one hour.

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Appetizers

Mushroom Pate 1 1/4 cups soaked almonds 1 1/4 cups walnuts 5 garlic cloves 1/4 pound of shitake mushrooms, fresh 1/4 pound of portobello mushrooms 1/4 cup of Bragg's 1 cup of parsley Using a food processor process until smooth. If you have a Champion juicer process everything except the Bragg's and parsley. Add these after you have creamed the batch. Serve on flatbread with red onions, tomatoes and cayenne pepper. Stuffed Mushrooms 1 pound of button mushrooms 1/4 cup Braggs 2 cups water Remove stems from mushrooms and soak overnight in Braggs and water Place a plate over the mushrooms to keep all of them submerged under the water Drain and stuff mushrooms with mushroom pate and let dehydrate for 4 hours Top with finely diced red onion Marinated Eggplant 1 medium eggplant, salted, seeded and thinly sliced 2 garlic cloves 1/2 cup of red onion, sliced 1 medium red pepper, sliced 1/2 cup of olive oil Salt to taste Marinate eggplant in light coating of sea salt for at least 30 minutes. Drain off water from marinated eggplant. Add all ingredients to a flat baking dish and marinate out in the open for 1 hour. Serve with crackers or vegetable slices. Curry Stuffed Tomatoes 3 cups of soaked almonds

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6 garlic cloves 2 juice of two lemons 3 tablespoons diced onions 1/4 cup chopped parsley 4 tablespoons diced red pepper 1 tablespoon curry powder

Hot pepper and sea salt to taste

Hollow out tomatoes Blend almonds, garlic, lemon juice and curry powder in food processor. Fold mixture together with onions, red pepper and parsley Stuff mixture inside of tomatoes and dehydrate for four hours Humus 1/2 cup of sunflower seeds, soaked overnight 1 cup of sprouted garbanzos 1/2 cup of olive oil 6 cloves of garlic 1 lemon juiced 1/2 teaspoon of sea salt Dash of cayenne pepper 2 tablespoons of fresh dill 1. Soak garbanzos overnight. 2. Sprout for one day and rinse 3 times during the first day. 3. Place in the refrigerator for 5 days rinsing once daily. 4. Combine everything except the dill in a blender or food processor and blend until

creamy. 5. Add the dill last and process for about 10 seconds more. Serve with flat bread, carrots, Jerusalem artichokes, jicama or beet slices.

Burgers

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Barbecued Sun Burgers 2 cups soaked hemp seeds (hulled) or almonds and walnuts 2 cups soaked sunflower seeds 1 large carrot 2/3 cup finely chopped green cabbage 2/3 cup finely chopped purple cabbage 1 large zucchini, chopped 6 cloves of garlic 2 teaspoons of sea salt 1/4 cup of fresh cilantro 1/4 cup of fresh parsley 1 teaspoon of cumin or caraway seeds Using a food processor add all ingredients and process. If using a blender you may need to add a little water and add a little bit of each ingredient creating a small amount to blend so the blender can mix all of the ingredients evenly. Mold into patties. Place in a dehydrator for 4-8 hours depending on the thickness of patties and desired tenderness. Option. If you don't have a dehydrator you can place the patties on an oiled cookie sheet in your oven and turn it on the lowest setting with the door left open a few inches to insure proper ventilation and not too much heat. This may take a while as each oven varies. You will also have to flip them over once. Barbecue sauce 10 sundried tomatoes, soaked and drained 2 ripe tomatoes 2 dates 1 tablespoon raw apple cider vinegar 2 tablespoons Braggs 3 tablespoon ginger 1 clove garlic 1 teaspoon chili powder Blend. Butternut Squash Burgers with Apple Ginger Chutney

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8 cups soaked sunflower seeds 1/4 cup soaked flax seeds 4 cups shredded butternut squash 1 small red onion (finely minced) 2 pureed roma tomatoes 1 tablespoon fresh oregano 1 cup fresh chopped basil 2 garlic cloves 2 cups water Run soaked sunflower seeds, flax, garlic and water through food processor until thick Mix with the remainder of the ingredients in bowl Mold into patties. Place in a dehydrator for 4-8 hours depending on the thickness of patties and desired tenderness. Apple Ginger Chutney 1 diced apple 1 seeded orange 1 juice of lemon 1 tablespoon of fresh ginger 1/2 cup dates Add hot pepper and sea salt to taste Blend ginger, dates, orange and lemon juice. Place in bowl Stir in diced apple

Sushi

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Tuna Rolls This recipe requires nori sheets, some sliced cucumber, carrot sticks, fresh dill, clover sprouts and basil leaves to make sushi. 1/2 cup of sunflower seeds, soaked for 3 hours and then drained 1/2 cup of almonds, soaked for 5 hours and then drained 3 garlic cloves 2 stalks of celery, finely chopped 1/2 medium red onion, chopped finely 1 red pepper finely diced 1/4 cup chopped parsley 1 tablespoon granulated kelp Juice of 1/2 a lemon Salt to taste Using a Champion, food processor or blender, thoroughly blend sunflower seeds, almonds, garlic, kelp and lemon. In a bowl thoroughly mix in remaining ingredients. Take some nut mixture and cover half the nori sheet. Now drop a couple of slivers of cucumber and carrot, pinch of dill and a basil leaf. Place some clover sprouts on the top. Slightly moisten the other edge of the sheet with a lemon or water so it will stick to itself. Serve rolls cut in half with a little bowl of soy sauce and Raw Wasabi Raw Wasabi 1/4 cup horseradish 1/4 cup spinach Add a little water and blend Ginger Garlic-Dipping sauce 1 Garlic clove 1 Tablespoon chopped ginger 1/4 cup Braggs Amino Acids or raw soy sauce 1/4 cup water Blend Slamin' Sushi 1 pound of soaked almonds (soaked for 8 hours and drained)

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2 carrots 3 garlic cloves 1 scallion 1 teaspoon kelp 1 teaspoon dulse 1 lemon juiced 1 teaspoon fresh dill 1 teaspoon fresh parsley 1 tablespoon Bragg's or shoyu sauce 1 teaspoon of sea salt Using a food processor or Champion juicer, process almonds, carrots, garlic and salt. Mince scallions, parsley and dill and mix into the processed paste. This recipe works in a sushi roll with thinly sliced red pepper, scallions, sprouts, carrots and cucumbers. Avocado sushi Clover sprouts Sunflower sprouts Cucumber strips Sliced tomato Avocado slices or guacamole Braggs Lemon Roll and eat Cucumber Rolls 1 pound of soaked almonds 1 cup of chopped cauliflower 1 tablespoon of sesame oil or olive oil In a food processor blend ingredients until course like rice' On a Nori Sheet press almond- cauliflower mixture, top with sliced cucumber strips, sliced carrot strips, chopped spinach and sprouts. Roll and eat.

Pasta

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Almond - Macadamia Alfredo 1 cup of soaked almonds 1/2 cup of macadamia nuts 3 cloves of garlic 1/2 cup of miso 1 1/2 cups of water 1/2 tablespoon of oregano 1 tablespoon of basil 2 zucchinis Add everything to the blender and cream. Using a carrot peeler, peel the zucchini until strips are achieved. You can use this over a bed of thinly sliced zucchini with tomatoes, capers and marinated mushrooms and top with fresh basil leaves or on your favorite sandwich. Brazil Pesto Pasta 1 cup of Brazil nuts 1 cup of olive oil 2 cloves of garlic 2 cups of fresh basil 1/2 teaspoon of sea salt 1 large zucchini 1/2 eggplant, sliced very thin cherry tomatoes a few ringlets of onions tossed with soy sauce and olive oil lemon wedges to squeeze over dish Blend nuts and olive oil until slightly creamy. Add the garlic, basil, sea salt and process to desired consistency. Using a carrot peeler, peel the zucchini until strips are achieved. Toss some pesto, marinated onions, some cherry tomatoes and squeeze a little lemon over the zucchini strips and serve. Putanesca 8 medium diced tomatoes 3/4 cup of cold-pressed organic olive oil 1/4 cup of capers 3/4 cup of basil, chopped 1 clove garlic, minced 1/2 cup of soaked sundried tomatoes

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1 teaspoon crushed red pepper flakes 2 teaspoons of oregano 1/4 cup of chopped and pitted sundried black olives Add salt to taste 2 large zucchinis cut into thin strips (julienne) Place all ingredients except for the zucchini in a large bowl and mix thoroughly. Remove 1/3 of the mixture and place in a blender and puree slightly. Add the blended mixture back to the bowl. (Note: the natural flavor of this recipe comes out more if you make it the night before.) Using a carrot peeler, peel the zucchini until strips are achieved. Now toss with zucchini strips that have had a little sea salt and olive oil drizzled over them. Sun-Dried Tomato Pesto 1 cup of sun-dried tomatoes 2 cups of basil 1 cup of olive oil 3 garlic cloves Sea salt to taste 2 large zucchini, julienne or made into ribbons using a carrot peeler Blend everything but the zucchini in the blender and cream. Using a carrot peeler, peel the zucchini until strips are achieved. Serve over zucchini with tomato and marinated onions or crackers. Spinach Ravioli This recipe calls for large spinach leaves to hold the nut cheese filling. To top this delicacy add the putanesca sauce 1 cup of macadamia nuts 1 cup of walnuts 3 cloves of garlic 1 teaspoon of rosemary, chopped 1 teaspoon of oregano, chopped Squeeze of half a lemon 1 tablespoon olive oil 1 cup loose spinach leafs to be blended with ingredients 1 cup spinach leafs - remove stems 1 teaspoon of sea salt Using a food processor or blender, add all ingredients and blend thoroughly until creamy. You may need to add ingredients a little at a time to achieve desired consistency in

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the blender. Take spinach leafs and lightly marinates in olive oil for at least 15 minutes. Put a small drop of nut mixture in the leaf, enough so that the leaf can fold over and become affixed to itself forming a pod of nut cheese. You can take a fork and smash the edges together. Serve as is or topped with Putanesca or Alfredo sauce and fresh pepper.

Pizzas, Pockets & More

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Mexican Pizza Ancho cream sauce: 2 cups of soaked almonds 2 large red peppers 4 garlic cloves 1/3 cup cilantro 1 teaspoon of Ancho chili (can substitute chili powder) Blend everything to a thick smooth sauce Spread a layer on the pizza bread (see recipe) Top with avocado slices, marinated onions, sliced cherry tomatoes and black olives Top with salsa Sea salt to taste

Salsa 1 pound chopped tomato 1 chopped yellow pepper 4 diced scallion 1/4 cup chopped cilantro 1 pressed garlic clove

Squeeze of lime Add jalepeno and salt to taste For variety add chopped mango, papaya or pineapple

Humus Pizza To make this pizza you need to make these recipes found in this book, humus and sun dried tomato pesto. Layer your choice of pizza bread with each spread and top with marinated onions, chopped parsley and sliced tomato and black olives Pesto Pizza Choose a pesto recipe found in this book. Some sundried tomatoes if you're not using the sun-dried tomato pesto recipe, onions, olives and a seed cheese of your choice. Just make layers on your choice of pizza bread and enjoy.

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Almond Falafel To make falafel sandwiches you need some cabbage leaves, chopped onions, tomatoes, lettuce and Orange Tahini Sauce (next recipe) 1 pound of soaked almonds (soaked for 8 hours and drained) 2 carrots 3 garlic cloves 1 scallion 1 teaspoon dulse 1 lemon juiced 1 teaspoon of sea salt 2 tablespoons of onion 1 tablespoon of cumin powder 1 tablespoon of coriander powder Squeeze of half a lemon 1 tablespoon of Bragg's Using a Champion juicer or food processor adds all ingredients and mix thoroughly. Roll mixture into small balls for dehydration 4 to 8 hours or use an oiled cookie sheet and the lowest oven setting with the door cracked open a few inches. You need to flip them over if you are using an oven. Using a purple cabbage leaf add some chopped onion, tomato, black sundried olives and lettuce. Drop a couple of falafel balls and top with orange tahini sauce. Orange Tahini Sauce 3 garlic cloves 1 cup tahini 1 cup fresh squeezed orange juice Blend until smooth Nut Taco 6 ounces mushroom pate`(see recipe)

Sprouts Cabbage leaf

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Chopped tomato Marinated onions Dried olives Salsa

In a large cabbage leaf add pate` and cover with other ingredients Crab Cakes This calls for the Slamin' sushi recipe. Mold the mixture into patties and dehydrate for 8 hours. Top with cherry tomatoes, chopped parsley and dill and Almond Macadamia Alfredo Sauce

Sweets

Space Balls 2 cups of soaked dates 1 cup of tahini or nut butter 1/3 cup of carob powder 1 tablespoon of spirulina

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1 cup of raisins 12 figs, soaked for one hour, cut stems 1 cup of walnuts 1 cup of pecans 4 cups coconut, dried and shredded In a blender or food processor add date water, dates and all ingredients slowly except for coconut. Roll sticky stuff in coconut and form small balls. You can dehydrate these for a few hours to make chewier. Oatmeal Cookies 2 cups soaked oat groats 3 cups soaked buckwheat 2 cups soaked sunflower seeds 1/2 dried coconut 2 tablespoons soaked flax 3 bananas 1 cup pitted dates 1/2 cup raisins 1 teaspoon cinnamon 1 teaspoon vanilla or one fresh vanilla bean 2 cups water Blend oat groats in blender with one cup water until smooth In a food processor blend bananas, buckwheat, dates, flax, sunflower and water until smooth. In a bowl combine all ingredients Place cookies on dehydrator sheets for 6 hours and then turnover and dehydrate for 4-6 more hours Butterscotch Pudding 2 cups of macadamia nuts- soaked for one hour and drained 2 cups of soaked dates 2 cups of water 1 tablespoon butterscotch flavoring or one fresh vanilla bean

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1/2 teaspoon of cinnamon Dash of nutmeg Blend macadamia nuts, dates and water until smooth. Add remaining ingredients and blend. Layer with kiwi and top with chopped nuts. Chocolate Mousse 2 young Thai coconuts with meat and milk 1/4 cup of raw cocoa powder - if unavailable add additional carob to the recipe 1/3 cup of carob powder 2 cups of dates, soaked and chopped 2 teaspoons of vanilla or one fresh vanilla bean Blend coconut water and powder. Blend remaining ingredients until smooth. Add more water and make into a sauce for desserts. If coconuts are unavailable you may substitute with 2 avocados or 2 cups of soaked nuts. German Chocolate Cake 1 1/4 cup pitted dates 1 cup sesame tahini 1/3 cup chopped walnuts 1/3 cup chopped macadamia nuts 3/4 cup carob powder 1 teaspoon vanilla or one fresh vanilla bean 3 cups dried coconut Blend dates with 1-cup water until like syrup In a large bowl mix all ingredients until mixture begins to stiffen Form into cake shape and refrigerate for 6 hours German Chocolate Frosting 1 cup pecans 20 dates 1 cup water 3/4 cup carob powder 1/2 cup dried coconut

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Blend pecans, dates, water and carob powder until smooth, fold in coconut; vary the amount of water to change the consistency of the frosting Carrot Cake 2 cups carrots, grated 1 1/2 cups soaked dates, drain water 1 cup of sesame tahini 1 cup of chopped figs 1 cup of raisins 3 cups of shredded coconut 1 teaspoon of cinnamon 1/2 teaspoon of cloves 1 teaspoon of allspice 2 teaspoon of vanilla 1/2 cup of chopped walnuts In the champion or food processor, process the seeds or nuts and soaked dates. It should become a thick paste. In a large bowl add all the ingredients and mix until slightly crumbly. Press into a shape using your hands on a plate. Cover with ginger or carob frosting and refrigerate or dehydrate for 6 hours. Ginger frosting 20 dates soak for one hour, drain water (can use the water in smoothies) 1 tablespoon fresh ginger 6 ounces of hemp butter or six ounces of any seed or nut butter except peanut butter Blend with just enough water to make frosting thick and creamy Ice Cream Peel and freeze ripe (brown spotted) bananas. Also seasonal fruits such as berries, mango, pineapple and papaya make excellent ice cream. Run through champion juicer. Serve immediately.

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For greater variety add Chopped dates Raisins Chopped figs Coconut Chopped nuts Chopped fruits Carob or vanilla To create a chocolate sauce 1 ounces of tahini 1 cup of pitted dates 1/4 cup carob powder Blend with water to desired consistency To create a strawberry sauce 3 ounces fresh or frozen strawberries 2 cup pitted dates 4 teaspoon vanilla Blend with water to desired consistency. Add chopped fresh strawberries to enhance flavor.

Pies Sprouted Pie Crust 2 cups soaked almonds 1/2 cup-dried figs - remove the stem

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Take soaked almonds and place in dehydrator for 4-6 hours until dry Place in food processor until it turns into a dry meal Add figs and process until the mixture becomes a dry paste Use olive oil to grease the pie dish. Mix thoroughly and press into pie dish. Nut Pie Crust 1/4 cup sunflower seeds 1/4 cup pecans 1/4 cup walnuts 1/4 cup dates, soaked and drained 1/4 cup of figs, soaked and stems remove Dash of cinnamon Run nuts, figs and dates through a Champion juicer or food processor. Use olive oil to grease the dish. Mix thoroughly and press into pie dish. Instant Coconut Crust 2 cups of shredded coconut 1/4 cup of sesame tahini butter or any nut butter 1/4 cup soaked dates with the water Blend dates with 1/4 cup of water. Mix all ingredients in bowl until ingredients stiffen. . Use olive oil to grease the dish. Press into dish Pumpkin Pie 1 cup of pumpkin or butternut squash 1 1/2 cups dates 1 cup of water 1 teaspoon vanilla or one fresh vanilla bean 1/2 teaspoon cardamom 2 teaspoons cinnamon

Pinch of seasalt Pinch of nutmeg Pinch of clove

1 teaspoon psyllium husks (add last) Blend water and dates until smooth. Add remaining ingredients and blend. When thoroughly blended add 2-tablespoon psyllium husks to jell mixture Pour into pie shell Top with finely chopped pecans Mango Pie

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2 large ripe mangoes peeled 1 cup of dates, soaked 1 small coconut with meat and water 1 teaspoon of vanilla or fresh vanilla bean 1 tablespoons of psyllium husk to thicken (add last) Blend everything except the psyllium husk until smooth. Add the psyllium husk and process for another 30 seconds. You may layer the pie with banana, kiwi, strawberry and top with chopped nuts. Pour into a pie shell and refrigerate for one hour. Blueberry Pie 3 ounces of fresh blueberries 16 ounces of frozen blueberries 1 cup pitted dates 2 lemons juiced 1 teaspoon psyllium husks Place frozen blueberries, dates and lemon juice in food processor and blend until thick and smooth. Blend in psyllium husks. Stir in fresh blueberries Pour into a pie shell and garnish with fresh blueberries or chopped nuts.

Common Herbs The secret to good cooking is all about using spices and herbs. Herbs are very potent aromatic flavor enhancers that have medicinal qualities. All herbs are recognized as folk remedies when used in proper combinations. Adding herbs to your dishes increases their nutrient value and will give your engine a turbo boost. Anise Bay leaf

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Basil (many varieties) Celery leaf or seed Chervil Chives Cilantro Coriander (seed of cilantro) Cumin seed Dill Fennel root and stem Fennel seed

Lemon grass Lime leaves Marjoram Mint Mustard seed Oregano Parsley (Italian and Curly) Sage (many varieties) Savory Tarragon

Edible weeds and flowers Edible weeds and flowers are more nutritious than many garden vegetables. They can be juiced, dried and used in salads, raw pastas or a topping on a raw pizza. Weeds are nothing more than plants that science has no given full attention. Many weeds are even categorized as herbs in indigenous cultures. Weeds Bamboo shoots Chicory Chives Cattail Chickweed Comfrey Dandelion Jerusalem Artichoke Lambsquarter Maple

Mint Plantain Purslane Red Clover Rose Hips Sour Grass Wild Lettuce Watercress

Flowers

Apple Blossom Chamomile Chive Chrysanthemum Elderberry Garlic Geranium Gladiolas Grapeleaves

Lavender Marigold Mulberry Nasturtium Orange Blossom Rose Petals Rose Hips Strawberry Blossoms

Squash Blossoms Primrose Rosemary Sage Spearmint Sweet Potato Thyme Tiger Lily Pods Wild Mustard

Superfood

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Sea vegetables, fermented foods, sprouts and wheatgrass are superfoods. These are plants or grasses that have been grown or prepared in a way that has resulted in a dramatic increase in phytonutrient content. Blue-green algae is a sea vegetable that is higher in protein than any other food (10x higher than any animal product). Fermented foods have naturally occurring bacteria that assist in digestion. Sprouts are baby vegetables that are harvested at the height of their enzyme producing ability and wheatgrass is a mineral rich grain that has been used to reverse many diseases, including cancer. These foods can be purchased from a local health food store. A diet rich in superfood is good health assurance. Superfoods are the natural alternative to costly synthetic supplements and a great way to guarantee a daily-recommended allowance of vitamins, minerals, proteins, probiotic bacteria, and enzymes.

Conclusion

The benefits found in healing foods usually do not offer immediate results. Healing through nature is a more gentle pursuit. It may take weeks or even months to notice the physical effects that are derived from eating higher-performance fuels, but the results are long lasting. Eating food that has not been denatured by chemicals, processing, dispassionate

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farming practices or over cooking leaves us with a vital nutritious gift in the form that Mother Nature intended. The human engine thrives on fuel that supports its inherent ability to regenerate. Unlike an automobile, when the human body is given the tools needed to optimize performance it has the ability to transform itself from an old warn out jalopy to a fine-tuned Rolls Royce. With good food, regular exercise and rest there is no limit to the distances that may be covered on life's long journey.

Glossary Arame- dark brown shredded seaweed-soak in water- high in calcium and iron Arugula- spicy leaf, use in salad, similar in appearance to baby spinach

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Apple cider vinegar (raw)-unpastuerized and unfiltered apple vinegar, good in salad dressings Braggs Liquid Amino Acids- salt substitute-unfermented soy product- no added sodium Carob- chocolate substitutes –taste similar to chocolate with no caffeine Celtic sea salt- table salt substitute-unrefined salt containing natural trace elements Buckwheat- soft grain, use hulled grains in foods; use unhulled grains for growing sprouts Flax seed- small brown seed high in essential fatty acids Dulse- reddish sea vegetable- high in iron and phosphorous, salt substitute-can be eaten unsoaked as snack Hijiki- tangled black seaweed-soak in water Kamut- ancient Egyptian wheat, non hybridized, superior in nutrition to wheat Kelp- thick, green, rubber-like seaweed- also called Kombu seaweed, can be used in powder form as salt substitute Miso- enzymatic soy bean paste- used as a condiment or as a soup base Nama shoyu- unpastuerized soy sauce Nori- processed seaweed sheets used in making sushi and wraps-try to get the dried not the roasted or toasted Nut butter- seeds or nuts ground to a paste-look for raw nut butters such as raw almond butter Oat groats- hulled, whole oat seed Organic- agricultural products grown without the use of chemical fertilizers, pesticides or herbicides Psyllium husks- dry powder that when hydrated turns gelatinous and is useful for carrying toxins out of the digestive track, also useful to make pies jell Stevia – herbal sweetener- sweeter than sugar, slight after taste Spirulina- food supplement- algae- high in protein-easy to digest Tahini-sesame seeds ground into a paste- use in salad dressings and sauce Wakame- green sea vegetable- high in minerals –soak in water