July Menu Planner

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet.

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Copyright © 2008 by Tera Warner & Amy De WolfeThe Raw Divas Sisterhood is a trademark of The Raw Divas.

All rights reserved.

Published by:

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Suite 246Cheyenne, WY 82001www.therawdivas.com

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July Menu PlannerFoods in Season in July (Partial List)

Prime Time Also In Season

Avocado•

Bananas•

Basil•

Blueberries•

Broccoli•

Cabbage•

Carrots•

Cauliflower•

Celery•

Various Greens•

Citrus•

Cucumbers•

Figs (some varieties)•

Grapes•

Lettuce•

Pears•

Peppers•

Tomatoes•

Apricots•

Cherries•

Asparagus•

Strawberries•

Mangoes•

Spinach•

Wild Greens (dandelion,•

lambsquarter, etc.)•

Raspberries•

Nectarines•

Peaches•

Tomatoes•

Papaya•

Pineapple•

Other fruits•

Nuts•

Most vegetables•

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Meal PlannersJuly Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Detox Day!

Enjoy as many green smoothies as desired during

the day.

Fruit may also be consumed

Simple Fruit Meal

(Apricots or Cherries)

Honey Greenp. 14

Garden Blend (July Version)

p. 12

Red-White and Blue Fruit

Saladp. 26

Summer Fruit Soupp. 21

Mono-Melon Meal

Lunch Peachy Green Smoothie

p. 15

Bananas and Lettuce

Green Smoothie or Fruit Meal

Banana Milkshake

p. 11

Fred’s Mom’s Saladp. 25

Green Smoothie

Green Smoothie

Dinner

Raw Cambell’s Soup

p. 20

Simple Salad with Mango

Dressingp. 29

Tomato-Celery Soupp. 22

New Gazpacho

p. 19

Salad with Creamy Kelp

Dressingp. 27

Enjoy fresh fruits of your choice with greens and/or a green smoothie.

Pico de Gallop. 17

Portobello Supreme

p. 17

Greens

Berry Delicious

p. 12

Spinach Dip with

Vegetablesp. 18

Indicates a recipe where an ingredient must be soaked in advance

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Breakfast

Detox Day!


the day.


Green Smoothie

Green Smoothie or Mono Fruit

Meal

Green Smoothie

Banana Berry Shakep. 11

Peaches & Cream Ice

Creamp. 34

Mono Melon Meal

Lunch Banana Milkshake

p. 11

Banana Spinach Green

Smoothiep. 11

Green Milkshake

p. 13

Green Smoothie

Creamy Sunshine

Saladp. 25

Durian Ice Creamp. 33

Dinner Roquette Me Soupp. 21

Green Goddess Salad

p. 25

New Gazpacho

p. 19

Arugula Salad with Blueberry

Dressingp. 23

Mango-Blueberry

Creamp. 33

and/or

Salad with Creamy Kelp

Dressingp. 27

Mono Meal of Mangos and Wild Greens

Peachy Green Smoothie

p. 15

Entree of Fruit

Not-Your-Mom’s Stuffed

Peppersp. 32

Mango Salsa with Lettuce

p. 31

Spirooli-Spaghetti

p. 32


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Breakfast

Detox Day!


the day.


Mango Raspberry

Shakep. 14

Cool Coconut Smoothie

p. 12

Peachy Green Smoothie #2

p. 15

Creamy Sunshine

Saladp. 25

Papaya-Mango Pudding

p. 34

Summer Berry Soupp. 21

Lunch Green Smoothie

Green Smoothie

Banana Milkshake

p. 11

Green Smoothie

Romans Gone Madp. 16

Green Milkshake

p. 13

DinnerRed Soup

p. 20

Salad with Hemp Seed

Dressingp. 28

Plate of Mangos and Tomatoes

Chili with Tomato Sauce

p. 30

Salad with Berry Tahini

Dressingp. 27

Plate of Greens

and Raw Vegetables

Gourmet Coconut Soup

p. 19

or


p. 12

Entree of Fruit

Alexa’s Mandarin Delightp. 23

Entree of Fruit

Special Avocado-

Spinach Saladp. 29


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Breakfast

Detox Day!


the day.


Patricia’s Smoothie

p. 14

Banana Berry Shakep. 11

Mono Fruit Meal

Mango-Raspberry

Shakep. 14

Mono Melon Meal

Green Smoothie

Lunch Banana Milkshake

p. 11

Green Smoothie and

Fruit

Green Action Smoothie

p. 13

Green Smoothie and

Fruit

Summer Berry Soupp. 21

Banana Ice Cream with Strawberries

p. 33

DinnerEntree of

Fruit or Green Smoothie

Bell Pepper Salad

p. 24

Fruit Smoothie

Simple Salad with Mango

Dressingp. 29

Entree of Cherries of Fruits

in Season or Green Smoothie

Salad with Avocado Kelp

Dressingp. 26

Green Smoothie

and/or

Blended Salad with Nori

p. 30

Green Smoothie

Vanilla Coconut

Cream with Fruitp. 34

New Gazpacho

Soup

p. 19

Fennel Delights

p. 31


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Shopping ListWeek 1

Fruits:

Bananas (fresh and frozen)OrangesApricotsCherriesPeaches or NectarinesLimes

LemonsMangoesHoney Dew MelonBlueberries (fresh & frozen)LemonsAvocado

StrawberriesRipe Red Banana or PlantainPineappleFresh RaspberriesCantaloupe

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Don’t forget extras for Mono-Fruit meals too! If you’re a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:

Mixed GreensSpinachArugula (Roquette)Romaine LettuceBasilAvocadoOrange or Yellow TomatoesRed TomatoesCherry Tomatoes

Bell PeppersEnglish peasBaby ZucchinisScallionsParsleyLettuceDark Green KaleMixed Baby Greens, or other greens of your choice

CarrotsCeleryMung SproutsFresh BasilCucumberRed OnionsWhite OnionsChivesCilantroPortobello mushrooms caps

AlmondsBalsamic VinegarApple Cider VinegarDatesSun-dried tomatoes

Cayenne PepperDulse Power or FlakesPaprika PowderCuminGround Clover

Agave nectarFresh garlicKelp Powder or Granuales

Extras on Hand:

Make sure you have these on hand:dulse

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Week 2

Fruits:

Bananas (fresh and frozen)LimesBlueberriesDates

LemonsMangoesRaspberriesPeaches

NectarinesBananas for FreezingRed Bananas or PlantainOranges

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Don’t forget extras for Mono-Fruit meals too!

If you’re a man or you do not want to lose weight, increase the quantities of fruit to purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables: Mixed GreensLettuceRomaine LettuceSpinachArugula (Roquette)Fresh BasilAvocadosYellow or Orange TomatoesRed Tomatoes

Cherry TomatoesEnglish PeasEnglish CucumbersBaby ZucchinisScallionsFresh ParsleyRed Bell PepperFresh BasilCucumberRed Onion

ChivesWild GreensDark Green KaleCarrotsCelerySunflowerSproutsBell PeppersDurianRed OnionsFresh Cilantro

cuminFresh GarlicCayenne PepperSun-dried TomatoesApple Cider VinegarAgave Nectar

Extras on Hand:

Make sure you have these on hand:TahiniBalsamic VinegarKelp Powder or GranualesCoconut WaterRaw Pistachios

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Week 3

Fruits:

Bananas (fresh and frozen)RaspberriesOrangesMangoesYoung Coconuts

LimesPapayaPeachesNectarinesBlackberries

BlueberriesStrawberries


Vegetables: Mixed GreensMixed Baby GreensLettuceRomaine LettuceSpinachFresh BasilArugula (Roquette)Cauliflower

Snow PeasMung SproutsScallionsWhite OnionsZucchinisBaby SpinachGreen Onionstomatoes

Hemp Seed Nut ButterPaprika PowderApple Cider VinegarAgave NectarItalian HerbsFresh GarlicSun-dried TomatoesDulse Flakes or PowderMild Chili Powder

Extras on Hand:

Make sure you have these on hand:

Coconut WaterFresh GingerTamariDried ApricotsSesame Seeds

Fresh CilantroNapa CabbageCeleryRed Bell PepperOther Bell PeppersGreen Onions

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Week 4

Fruits: Bananas (fresh and frozen)AvocadosMangoesRaspberriesLemons

LimesMelonOrangesBlackberriesBlueberries

StrawberriesYoung CoconutsDates


Vegetables: Mixed GreensMixed Baby GreensLettuceRomaine LettuceSpinachRed Tomatoes

Yellow, Orange & Red BellPeppersCucumbersCarrotsFennelChives

CeleryCherry TomatoesRed OnionFennelParsleyGarlic

sun-dried tomatoesBalsamic VinegarSun-dried TomatoesAgave NectarKelp Powder or GranulesPaprika PowderNori SheetsPure Vanilla ExtractFresh Garlic

Extras on Hand: Make sure you have these on hand:

Cayenne PepperOlive Oil (optional)Raspberry or Blackberry BalsamicVinegar (Optional)

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Recipes - Smoothies & DrinksBanana Berry Shake

Total calories : 550-650Ingredients:4-5 bananas1 pint raspberriesWater

Directions:Blend all ingredients and enjoy.

Banana Milkshake

Total calories: 500Ingredients:3 fresh bananas2 frozen bananas1½ cups water

Directions:Blend at high speed until frothy. It’s amazing!

Banana Spinach Smoothie

Total calories: 450-850Ingredients:4-8 bananas2-3 handfuls of spinachWater

Directions:Blend all ingredients. If desired, replace one or two fresh bananas with one or twofrozen bananas. Enjoy!

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Berry Delicious Smoothie, by Robert Carlson

Total calories: 300Ingredients:1½ cups ripe strawberries1½ cups blueberries, washed1½ cups raspberries1½ cups spinach1 stalk celery1½ cups water

Directions:Blend until smooth and enjoy before your meal as a great appetizer.


Total calories: 300-500Ingredients:2youngcoconuts,waterandflesh3-5 cubes of ice

Directions:Blendcoconutwaterwithcoconutflesh(youngcoconutonly),withice(optional)andenjoy this very simple smoothie!

Garden Blend Smoothie (July Version)

Total Calories: 450Ingredients:1½ cups water3mangoes(about3cupsofflesh)2 ripe peachesbig handful arugulabig handful kale leavesbig handful parsley

Directions:Blend all ingredients together at high speed. Be prepared for an intense and delicious green smoothie!

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Green Action Smoothie

Total calories: 600 or moreIngredients:4 mangoes1 pint raspberriesGreens of your choiceWater

Directions:Blend mangoes with water, add in raspberries and greens, and blend until smooth. Good greens to use include: sweet lettuce, spinach, mixed baby greens, and romaine lettuce.

Green Ambush Smoothie

Total Calories: 600Ingredients:2 cups water3 bananas1 peach1 mango or large pear2 dates2-3 cups spinach1 cup romaine lettuce

Directions:Blend all ingredients until smooth in the order listed. You can use less water for a more“pudding” consistency.

Green Milkshake

Total calories: 500Ingredients:3 fresh bananas2 frozen bananas1 big handful of greens (spinach or romaine lettuce)1½ cups water.

Directions:Blend at high speed until frothy. It’s amazing... and green!

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Honey Green (Smoothie)

Total Calories: 350-500 (depending on size of melon)Ingredients:1 ripe honeydew melon1 large handful of spinach

Directions:Scoop out honeydew into blender; add spinach and blend!

Mango Raspberry Shake

Total calories: 550Ingredients:4½ cups mangoes1½ cup raspberriesWater

Directions:Blend mangoes and raspberries together, using as much water as necessary to achieve desired consistency. When using perfectly ripe ingredients, this might be the best smoothie ever.

Patricia’s Smoothie, by Patricia Swords

Total calories: 450-500Ingredients:1 banana ripe or frozen1 mango2 peaches1 cup frozen organic wild blueberries2-3 handfuls of spinach¾ cup water

Directions:Blend all ingredients together and use as much water as necessary to reach desired consistency.

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Peachy Green Smoothie

Total Calories: 500-650Ingredients:Water (as necessary)6 medium sized ripe peaches or nectarines2 large bananas8 leaves dark green kale (with stems removed)

Directions:Blend, inhale...

Peachy Green Smoothie #2

Total Calories: 400Ingredients:3 medium bananas2 peaches, peeled and pitted8 large romaine leaves

Directions:Blend with little to no water for a thick delicious smoothie.

Purple Haze Smoothie (super-sized)*, by Alicia Anthony

Total Calories: 1000Ingredients:6 bananas (medium)1 pint blueberries (or equal amount frozen)3 ripe pears1 head red leaf lettuce½ cup water (more if too thick)

Directions:Blend bananas, pears, blueberries, and water. Add lettuce and blend.

*NOTE: This smoothie is very mild. The taste will depend on the quality of the lettuce used. If it’s too big for you, you may drink the rest later as a snack, or make only half ofit.

Optional: add one handful of dandelion green stalks (cut off the bottom. Measure a handful of stalks, NOT a handful of leaves. This would NOT be good for beginners. Dandelion greens have a strong taste, but if you want to up the nutritional value, go for it!

*”Super-sized” means if you don’t have a vita mix or a huge blender, scale down therecipe

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Romans Gone Mad

Total Calories: 550-750Ingredients:5-7 bananas1 to 1½ cups water2-3 cups romaine lettuce

Directions:Blend bananas and water together. Add romaine lettuce progressively. Use more water if needed.

Ultimate Greens Smoothie

Total calories: 500Ingredients:4 cups mangoes2 cups papayaGreens of your choicewater

Directions:Blend mangoes with bananas, and use water only if necessary or desired for consistency. Blend in greens of your choice, including: romaine lettuce, spinach, sweet lettuce, dandelion greens (in small quantities).

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Recipes - AppetizersMango Blueberry Cream

Total calories: 425Ingredients:2 mangoes1 pint blueberries1 cup water

Directions:Blend until smooth. Enjoy as an appetizer.

Pico de Gallo

Total Calories: 175Ingredients:4 cups tomatoes, chopped2 limes, diced¼ cup onions, diced1 cup pineapple, diced1 cup cilantro, chopped2 Tbs. apple cider vinegar, or lemon juice1 tsp. cumin2 Tbs. agave nectar

Directions:The tomatoes,onions,andpineappleshouldbedicedfinely.Mix inabowl.Addotherspices if desired, but it’s great the way it is!

Portobello Supreme

Total Calories: 450-500Ingredients :3-5 Portobello mushrooms caps1 guacamole recipe (see below)

Guacamole

Ingredients:2 cups tomatoes, diced1 avocado, mashed½ lemon, juice of

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8-10 sundried tomato halves, soaked and diced2 Tbs. red onion, diced3 green onions or handful chives, chopped(1 Tbs. kelp of dulse powder)

Directions:Mix all ingredients together. Make sure the sundried tomatoes have been soaked in advanced and are tender. Chop them well. If you’re strained for time, soak them for 5 minutes in very hot water.

Directions (for Dish):Fill Portobello mushroom caps with as much guacamole as desired and enjoy!

Optional: decorate with a few olives.

Spinach Dip with Vegetables

Total Calories: 400-450Ingredients:½ cup water (or more)3 cups spinach1 cup cucumber½ lemon, juice of¼ tsp. clover (ground)1 avocado

Directions :Blend all ingredients together in a food processor or blender. Try to achieve a very creamy consistency. Use as little water as possible. Serve this dip with lettuce leaves or with other vegetables of your choice !

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Recipes - SoupsGourmet Coconut Soup

Total calories: 300-400 (hard to tell)Ingredients:1 cup young coconut water*1½ cups tomatoes1½cupsyoungcoconutflesh*½ inch fresh gingerJuice of 1 lime½cupfreshcilantro,finelychopped1 cup tomatoes, diced3 Tbs. onions, minced3Tbs.celery,finelydiced3Tbs.redbellpepper,finely1 Tbs. tamari sauce (optional)

Directions:Blend thefirst5 ingredientsuntil smooth.Add incorianderandother ingredientsandmix well. The soy sauce (tamari) is entirely optional and I personally do not use it. But if you’re making the recipe for someone else, you might want to have it available if their taste buds are not used to a low-sodium diet.

*Young coconuts are available in Asian stores in all major metropolitan areas in North America and possibly Europe. Some online stores also mail them. For a picture of what they look like, http://wiliweld.com/coconuts/nutrition.html

New Gazpacho

Total calories: 135Ingredients:2-3ripemediumtomatoes,or1and1⁄2pintofcherrytomatoes(sweetis good!)5-6 sun-dried tomatoes (soak 1-2 hours in advance)½ red bell pepper½ cup fresh basil, chopped1 cup cucumberJuice from 1 lime½ clove garlic (optional)pinch cayenne pepper (optional)¼ cup chopped red onion

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Directions:First blend the tomatoes and sundried tomatoes. Then add in the other ingredients in the order listed, except for the red onion, which you’ll use to garnish your soup. Try to blend the last ingredients (after you’ve blended the tomatoes and sundried tomatoes) just enough so it’s liquid, but still chunky.

Red Soup

Total Calories: 115This soup is really simple to make and quite surprising!Ingredients:2 medium-sized tomatoes4 celery stalks1 medium red bell pepperLime juice to taste (optional)

Directions:Blend in tomatoes and add celery stalks progressively. Add red bell pepper and continue blending. Leave this soup slightly chunky. For your information, the ratio is 2 celery stalks for every tomato.

Raw Campbell’s Soup

Total Calories: 550Calories from fat: 336Ingredients:2 cups tomatoes2 sweet red bell peppers, dicedJuice of 1 lime½ cup almonds*

Directions:Blend all ingredients together. Add a pinch of sea salt if desired — but it is good as it is!

*For best results, almonds should be soaked overnight or several hours in advance.

*Note: This is a nice little soup that reminds me of canned Campbell’s soup, in a gourmet, much-improved version. This makes 2 servings, so you can either share, or have another serving!

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Roquette Me Soup

Total calories: 350-400Ingredients:1 cup water2 cups arugula (roquette)1/3 to 1 cup fresh basil1 small avocado3 medium or large tomatoes, orange or yellow*

*I like to use orange tomatoes because of their low acidity. If not available, use regular tomatoes,butonlytheripestonesyoucanfind.

Directions:Blend all ingredients except for tomatoes. Add the tomatoes last and blend just enough to leave tomatoes chunks in.

Summer Berry Soup

Total calories: 700Makes 2 servingsIngredients:1 liter (1000 ml.) freshly squeezed orange juice2 cups fresh raspberries1 cup fresh blackberries1 cup fresh blueberries or strawberries

Directions:Mixallingredientstogether.Letitsitforsometimetolettheflavorsmix.

*Note: This is a great soup to enjoy as often as possible during the berry season. I serve it as an entree before the dinner meal.

Summer Fruit Soup

Makes 4 servingsTotal Calories: 350-450 (depending on sweetness and size)Ingredients:1½ cups pineapple2 peaches, sliced½ cup strawberries, sliced½ cup fresh raspberries5-7 ripe apricots, diced½ liter (500 ml.) freshly-squeezed orange juice*

*Or blended grapes, or mangoes blended with a little water.

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Directions:Mix all the fruit together in a bowl and cover with freshly squeezed orange juice. Serve in individual bowls.

Tomato-Celery Soup

Total Calories: 115This soup is really simple to make and quite surprising!Ingredients:3 medium-sized tomatoes6 celery stalksLime juice to taste (optional)

Directions:Blend in tomatoes and add celery stalks progressively. Leave this soup slightly chunky. For your information, the ratio is 2 celery stalks for every tomato.

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Recipes - Salads & DressingsAlexa’s Mandarin Delight

Serves 2Calories Per Serving: 425Calories from fat: 200Salad Ingredients:1 medium Napa cabbage, sliced thin2 red peppers, sliced thin1½ cups snow peas, sliced in ½” pieces2 cups mung bean sprouts3 scallions, thinly sliced

Directions:A mandolin slicer works well for this salad. A thin slicing attachment in a food processor works especially well for the cabbage (it’s a lot of slicing). Toss all above ingredients in a large bowl. Add dressing and mix well.

Dressing Ingredients:1/3 cup sesame seeds10 dried apricots, cut into small chunksWater, as needed

Directions:Blend seeds, apricots and water as needed in blender. Can be a little thick.

*NOTE: This is an excellent recipe from Alexa, who’s a teenage raw-foodist and daughter of Kathy Raine, our smiling customer support team member. I’ve raved about this recipe so we decided to included it in the menu planner!

Arugula Salad with Blueberry Dressing

Blueberry DressingTotal Calories: 175Ingredients:1½ cups blueberries (you can use frozen)2 dates, pitted1 Tbs. apple cider vinegar1 Tbs. lemon juice

Directions:Blend all ingredients and enjoy over your salad!

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Arugula Salad

Total Calories: 75Ingredients:2 cups lettuce, shredded1 cup arugula (roquette)1 cup mung sprouts*1 cup cherry tomatoesBlueberry Dressing (see above)

*Those are the sprouts used to make chop suey, available in most supermarkets.

Directions:Mix lettuce and arugula together. Add mung sprouts on top and decorate with cherry tomatoes. Serve with Blueberry Dressing to taste.

Bell Pepper Salad

Total calories : 500-600Ingredients :1 red bell pepper1 orange bell pepper1 yellow bell pepper2 tomatoes, diced1 cucumber, diced1 cup fennel, chopped½ cup sundried tomatoes, soaked*1 small avocado, diced1 Tbs. balsamic vinegar

*The dried tomatoes need to be soaked in advance. If you’re short on time, put them inhot water for 5 or 10 minutes.

Directions:Cut peppers either in cube or thin slices. Mix with other ingredients. Presentation is keyfor this recipe!

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Creamy Sunshine Salad

Total Calories: 550-600Ingredients:3 red bananas, or 1 plantain, very ripe*2 Tbs. coconut water3 peaches, diced3 nectarines, diced1 mango, diced

Directions:Whip ripe bananas and coconut water in a blender until smooth; it should be on the thick side. Combine cubed fruit with sauce in a bowl. Serve.

*Note: Alternatively, you can use 1 regular, ripe banana.

Fred’s Mom’s Salad

Total Calories: 400-550Ingredients:3 mangoes, peeled, seeded, and chopped (about 3-4 cups of fruit)2 tomatoes, diced1 handful of cilantro, chopped½ small sweet red onion, chopped (when mixed with the other ingredients, the “spiciness” goes away.)

Directions:Mix all ingredients together in a bowl and enjoy this unusual combo!

Green Goddess Salad

Total Calories: 250Ingredients:½ cup shelled English peas2 baby zucchinis1 scallions3 Tbs. chopped parsley½ avocadojuice of 1 orange

Directions:Cut the zucchini in half lengthwise and slice thinly. Slice the scallions. Combine peas, zucchini, scallions and parsley in a bowl. Either mash the orange juice and avocado together with a fork, or blend in blender. Stir the avocado in with the veggies. Individualportions may be served on a lettuce leaf.

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Mangoes and Wild Greens

Total Calories: 300-600 calories (or more!)Simplicity, simplicity, simplicity! Isn’t that what the good life is about?Ingredients:3, 4, 5 or more mangoes, dicedChopped greens of your choice (including wild greens)

Directions:Make a fruit salad with the mangoes and add in chopped greens of your choice. Try wild greens such as dandelion and lambsquarter!

Red-White-and-Blue Fruit Salad

Total Calories: 545Ingredients:½ pint blueberries2½ pints strawberries2 bananas (not too ripe)1 very ripe red banana, or ½ small plantain, very ripe

Directions:Cut strawberries in halves or thirds; cut yellow bananas in ½” pieces, toss together. Blend red bananas or plantain in blender, adding a shot of water if necessary, to make a cream. Blend into the fruit pieces.

Salad with Avocado Kelp Dressing

Total calories (with salad): 400-500Dressing Ingredients:1½ cups tomatoes1 Tbs. agave nectar1½Tbs.flavoredbalsamicvinegar*½ medium avocado to 1 small avocado1 Tbs. kelp powder of granulesChives (5-6)

Directions:Blend all ingredients.

*May be replaced by regular balsamic vinegar lime juice. Flavored balsamic vinegar can befoundinmanyhealthfoodstore,itmaybeflavoredbyblackberries,cherries,orotherfruits.

Salad Ingredients:Mixed baby greens

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Spinach1 diced tomato1 Tbs. paprika powder (organic)

Directions:Mix all salad ingredients together with dressing, and sprinkle paprika powder on top of salad! Serve with fresh fruits such as apple slices. Decorate with mint leaves and enjoy this guilt-free!

Salad with Berry Tahini Dressing

Berry Tahini DressingTotal Calories: 225-300Ingredients:1/3 cup raspberries1/3 cup blueberries2-3 Tbs. tahini1 stalks celery

Directions:Blend berries tahini, and push the mixture using a celery stalk. Eventually blend the celery stalk.

SaladTotal calories: 75Ingredients:A salad bowl of your favorite greens.

Directions:Mix ingredients together and add dressing to taste!

Salad with Creamy Kelp Dressing

Total calories (with salad): 400-500Ingredients:1½ cups tomatoes1 Tbs. agave nectar1½Tbs.flavoredbalsamicvinegar*3 Tbs. tahini or almond butter1 Tbs. kelp powder of granulesChives (5-6)


*May be replaced by regular balsamic vinegar lime juice. Flavored balsamic vinegar can

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befoundinmanyhealthfoodstore,itmaybeflavoredbyblackberries,cherries,orotherfruits.

Salad Ingredients:Mixed baby greensSpinach1 diced tomato1 Tbs. paprika powder (organic)

Directions:Mix all salad ingredients together with dressing, and sprinkle paprika powder on top ofsalad!

Salad With Hemp Seed Dressing

Total calories (with salad): 400-500Ingredients:1½ cups tomatoesJuice of 1 orange3 Tbs. hemp seed nut butter*2 green onions.1-2Tbs.dulseflakes(optional)


*Made by Manitoba Harvest or other companies. May be replaced by other nut buttersor 6 Tbs. whole hemp seeds (shelled).

Salad Ingredients:Mixed baby greensSpinach1 diced tomato1 Tbs. paprika powder (organic)

Directions:Mix all salad ingredients together with dressing, and sprinkle paprika powder on top ofsalad!

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Simple Salad with Mango Dressing

Total Calories (with Salad): 350Dressing Ingredients:2 cups tomato2 cups mango2 Tbs. balsamic vinegar½ cup water (can also be replaced by lime or lemon juice)

Salad Ingredients:4 cups mixed baby greens (or other greens of your choice)1 cup lettuce, chopped1 cup grated carrots

Directions:Perfect over a large billowing bowl of your favorite greens.

Special Avocado-Spinach Salad

Total calories: 400-450Calories from fat: 250Ingredients:4-5 cups baby spinach leaves, washed and dried1 avocado, diced1 tomato, diced2-3greenonions,choppedfineJuice of 1 lime1 Tbs. agave nectar1Tbs.dulsepowderorflakes1 tsp. paprika powder

Directions:Mix salad greens. Add in other ingredients on top without mixing. Enjoy, this salad is great!

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Recipes - EntreesBlended Salad with Nori

Total calories: 350-400Ingredients:1 tomato1 cup peeled cucumber1 red bell pepper3-4 cups baby greens mix½ lemon, juice of½ red bell pepper2 sheets of nori½ avocado2-3 stalks celery

Directions:Blendthetomato,cucumberandlemonjuicefirst,untilthemixtureisliquid.Addinredbell pepper, baby greens, nori and avocado progressively, pushing with the celery stalksuntil the entire mixture is blended.

Chili with Tomato Sauce

Tomato SauceTotal calories: 175Ingredients:2 cups tomatoes1½ Tbs. apple cider vinegar1 Tbs. agave nectar, or 2 small dates½ cup fresh basil½ cup sundried tomatoes, soaked in advance1 tsp. Italian herbs*1/3 clove garlic (optional)

Directions:Make sure that you’ve soaked the dried tomatoes at least 45 to 60 minutes in advance. If you have a Vita-Mix or other powerful blender, this step is optional. If you’re in a hurry, you can always soak them for 5 minutes in boiling water, and that does the job. (Just bring the water to boil — don’t keep it boiling). Blend all ingredients together until you’ve reached a thick, tomato sauce consistency. If the sauce is too thin, add more dried tomatoes. If it is too thick, add fresh tomatoes.

*This is a mixture of dried thyme, basil and rosemary, available in the herbsection of the health food store or supermarket. Make sure it is salt-free.

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Chili

Total calories (with sauce): 250First make the tomato sauce above.Ingredients:1cupcauliflower2 Tbs. onions, chopped2 cups zucchinis, Julienned*1 cup diced red bell peppersTomato sauce (see above)1 Tbs. chili powder (mild)*Cut into thin matchstick-sized strips

Directions:Mix all ingredients into a bowl along with the tomato sauce. Use more or less chili powder to taste.

Fennel Delights

Total Calories: 350-400Calories from Fat: about 250Ingredients:3 cups fennel, thinly sliced¼ cup chopped parsley1 yellow pepper, diced1 celery rib, diced½ avocado, diced1 tsp. olive oil (optional)1 tsp. raspberry or blackberry balsamic vinegar (optional)*6-8 sundried tomatoes, soaked and chopped

Directions:Soak the sundried tomatoes in advance for at least one hour. Mix all of the ingredients and be prepared for something delicious! It’s okay to use one small teaspoon of olive oil, ifdesired,forflavoring,butthisisentirelyoptional.Youmaybeabletofindoneofthoseflavoredbalsamicvinegar.Tryalittleinthissalad.

Mango Salsa with Lettuce

Total Calories : 200Ingredients :2 cups tomatoes, diced1½ cups mangoes, diced1/3 cup red onions, diced½ cup cilantro, choppedJuice of 1 lime

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Directions :Mix all ingredients in a bowl and serve with lettuce leaves (as sandwiches !)

Not-Your-Mom’s Stuffed Peppers

Total calories: 550-600 caloriesCalories from fat: 350Ingredients:1/3 cup raw, shelled pistachios (watch out for shells pieces!)1½ medium carrots1 stalks celery1cupchoppedsunflowersproutsorange juice2 medium red bell peppers

Directions:Put the pistachios and carrots through a geared juicer with the blank plate. Stir in orange juice, just enough to make it thick and smooth. Dice the celery, and add celery and sunflowersproutstothenut/carrotmixandstir.Cutpeppersalongtheseams(thirdsorquarters) and stuff. Serve with greens. So delicious!

Spirooli Spaghetti

Ingredients:2 English cucumbers (don’t use regular cukes as they have too many big seeds)3 tomatoes, cut in ½” cubes1 avocados, cut in ½” cubes½cupfinelychoppedchivesJuice of ½ lime

Directions:This uses a special tool, a Spirooli (or Saladacco) for the cucumbers, using the smallersized holes plate. You could also use a hand grater, and run the cucumber over it length-wise so you get long strips. Toss “noodles”, tomatoes and avocados together, pour onto a platter, and top with chives and lime juice to serve.

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Recipes - DessertsBanana Ice-Cream with Strawberries

Total Calories: 600-800Ingredients:4-6 frozen bananas1½ cups fresh strawberries (not frozen)

Directions :To make banana ice-cream, you should ideally process the frozen bananas in a Champion or Green Star juicer, with the blank plate on. Alternatively, you can use a Vita-Mix or other powerful blender, or a food processor. Also process the fresh strawberries. Alternate between bananas and strawberries. The result is pretty, and tasty!

Durian Ice-Cream

Ingredients:1 pound of durian, without seeds, thawed or partly thawed*2 frozen bananasWater

*That’s about 2-3 pods.

Directions:This recipe requires a powerful blender and access to durian (a tropical fruit). You canfinddurian inmanyAsian stores, and for this recipe, I use their already seeded andpackageddurianthatyoucanfind inthefreezersection. Thawthedurianenoughsoit’s soft but still cold. Put that (without seeds) and a little water in your Vita-Mix or other powerful blender, and start blending. Add in the frozen bananas cut in pieces and bring the speed to “high”. It will make a hell of a noise! Keep blending and use the plunger or additional water if necessary. The result will be the most delicious ice-cream ever.

Papaya-Mango Pudding

Total calories: 500Ingredients:2 cups papaya, cubed4 cups mangoesWater (as little as necessary)

Directions:Blend papayas and mangoes together, using as little water as necessary to achieve a thick, pudding consistency. This is without a doubt one of my favorite smoothies. Eat with

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a spoon.

*NOTE: You can easily turn this pudding green!

Peaches & Ice Cream

Total Calories: 600-800Ingredients:4-6 frozen bananas3-5 ripe peaches

Directions :To make banana ice-cream, you should ideally process the frozen bananas in a Champion or Green Star juicer, with the blank plate on. Alternatively, you can use a Vita-Mix or other powerful blender, or a food processor. Once you’ve obtained ice-cream from the frozen bananas,takepeachesandcuttheminhalf.Removetheseedandfillthepeacheswithice cream. It is heaven!

Vanilla Coconut Cream with Fruit

Serves 2Total calories (per person): 400-500 (without the fruit)This is likely the best raw food dessert. The food combination isn’t the best, but if youhaveitbyitselfwithfruitsandgreensafter,youshouldbefine!Ingredients:2cupsyoungcoconutflesh1 cup dates, pitted1/3 cup coconut water½ tsp. pure vanilla extra (or about 2 inches fresh vanilla pod)

Directions:Blend all ingredients together in a blender or food processor until you’ve obtained a veryrich and creamy consistency.

July Menu Planner

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