Raw and Simple: Eat Well and Live Radiantly with Truly Quick and Easy Recipes for the Raw Food
Transcript of Raw and Simple: Eat Well and Live Radiantly with Truly Quick and Easy Recipes for the Raw Food
Raw&SimpleEATWELLANDLIVERADIANTLYWITH100TRULYQUICKANDEASYRECIPESFOR
THERAWFOODLIFESTYLE
JUDITAWIGNALL
Contents
Introduction
Chapter1WHYRAWROCKSWhatIsRaw?BenefitsofaRaw-FoodDietMakingItWorkforYouBuildingaLifetimeofGreatHealthRawPitfall:SugarOverload
Chapter2THERAWKITCHENShoppingTipsJusttheBasics:StockingYourPantryEquipmentTechniques,Tips,andTricksTheRawFoodGroupsAnOverviewofAlternativeSweetenersSuperfoodsRawinaCookedWorldTimesavingTips
Chapter3RAWANDSIMPLERECIPESTipsonFollowingRecipesBreakfastSmoothiesBeverages
Soups,Sides&StartersSaladsMainsFermentedFoodsandBeveragesCondimentsDessertsRaw&SimpleSnackIdeas
GlossaryResources
AcknowledgmentsAbouttheAuthorIndex
Introduction
Istumbledupontheraw–fooddietalmostsixyearsagowhenIwaslookingforawaytoclearupmyskin.Itwasadiscoverythatradicallychangedmylife.Ididn’thaveanymajorhealthcrisisatthetime,butIdidstrugglewithacne,arthritisinmyhands,headaches,milddepression,andlowenergy.Alloftheseissueswereremediedbyswitchingfromaheavy,animalprotein-baseddiettoajuicyplant-baseddietofrawfruitsandvegetables.Isangrawfood’spraiseseverywhere,Iboughtandreadeverybookoutthereaboutthismagicaldiet,andIwasinittowinit.MyfriendsandfamilythoughtIwascrazy,tooskinny,rigid,anddogmatic.Thankfully,I’vemellowedoutovertime,shedthedogma,andfoundbalance.Ihadmyupsanddownswiththedietandwanttosharewithyoumysuccessesaswellasmymistakessothatyoucangodowntherawroadsmoothlyandeffortlesslyandreapallthebenefitsithastooffer.
Theraw-foodmovementhasevolvedduringtheyearsthatI’vebeenfollowingamostlyrawdiet.Whatwasoncepushedasanall-or-nothingdiethasmorphedintolessofanichelifestyleandmoreofadailyhealthregimen—kindoflikegettingyourdailyexercise,drinkingeightglassesofwater,orgettingenoughsleepeverynight.Nowit’s“DidIeatenoughrawfoodtoday?”Peoplearestartingtorealizethateatingfresh,livefoodsnourishestheirbodies,calmscravings,andmakesthemfeelenergized.Forthosewhowanttotakeitalltheway,eatinga100percentrawdietisoneofthemostradicallytransformingandhealingwaystoeat.It’ssomethingthatcanbedoneforaslittleasafewdaystoweekstomonthstoyearsdependingonyourhealthgoals.Peoplewithcancer,autoimmunediseases,andarthritishaveexperiencedsomeofthemostradicalresultsbyeatingasimple,clean,rawdiet.
Iwrotethisbooktoinspirepeopletoeatandlivebetter,nottopushmydietaryidealsoranextremediet.Intruth,therereallyaren’tthatmanylifelong,100percentrawfoodistsoutthere.Ihavefullrespectforthosewhoarewillingandabletodoit,butfortheaverageperson,100percentrawisnotpractical,norisitessential.Everybodyhasauniquebioindividualitythatchangesovertime,withage,stress,activitylevel,andseasons.Adietthatworksformemaynotworkforyou,justasmuchasadietthatworkedwonderfullyforyouforawhilemaynotserveyoudowntheroad.Weneedtobeintunewithwhatourbodiesneedandhowthefoodwegivethemmakesusfeel.It’sallaboutfindingyourownpersonalbalancewithoutlettingdietarydogmaandfalsepromisesleadyoudownthewrongpath.Nomatterwhereyouareonthedietaryspectrum—
downthewrongpath.Nomatterwhereyouareonthedietaryspectrum—omnivore,paleo/primal,vegetarian,vegan,etc.—everyonecanbenefitfromincorporatingrawfoodsintotheirdiettowhateverdegreeworksforthem.
Ifyou’renewtorawfoods,youhaveprobablypickedupafewrecipebooksthatlookedabitintimidating,includingmyfirstbook,GoingRaw.Unfamiliaringredients,lotsofsoaking,blending,dehydrating,andhoursofpatience.Forgetthat.Mygoalhereistomakefoodfast,fresh,andtastywithouthavingtorearrangeyourscheduleoryourkitchen.There’snoneedforadehydrator,butifyouownone,byallmeans,useittowarmsomeofthedishesordryyournutsandseedsaftersoaking.I’vekeptmostoftherecipesprettybasic,usingeasy-to-findingredients,withafewcurveballshereandthere.Hey,alittlevarietyisgoodforthesoulandthecreativejuices.I’llshowyoueasymealplanningandwhatbasicstokeeponhandatalltimessoyou’llbereadytowhipupagreatrawmealinaflash.
Forthoseseasonedrawfoodistswhoarelookingfornewinspiration,Ihaveyouinmindaswell.Manyofushavebeenmisledintothinkingwecaneatwhateverwewantaslongasit’sraw.We’veallbeenonblood-sugarrollercoastersandfat-inducedcomasatsomepoint,andmaybewe’veeatenmorenutbutterandRawtellathanwewanttoadmit.Therearemanygut-bustingrawdishesthathaveleftmelethargicinsteadofenergized.I’vetriedtoavoidthatinthisbook.I’vekeptmanyoftherecipeslighteronthefatcontentandhaveexperimentedwithlow-glycemicsweeteners.Sugaroverloadisabigprobleminthiscountry,withdiabetesratesescalatingtonewhighs.Sugarcanbeaproblemeveninitsraw-foodform,whichIaddressinthisbookaswell.Iwanteveryonetothriveonthisdietandfeelthebesttheyhaveeverfelt.
Raw-foodcuisinehasneverbeeneasier,morefun,orhealthy.Ihopeyouenjoythejourneyandfindabundantradiance,energy,andvitalityalongtheway.
xoxo,
Judita
Afteryearsofeatingahigh-animal-protein/low-carbdiet,Ifoundeatingaraw-fooddietrefreshingandhealing.Beforeswitchingtorawfoods,Ifeltsluggishandbloated,myskinwasamess,andthedietsodasandcoffeeIdependedonwereburningoutmyadrenalsandnotsupplyingmewithanyrealenergy.Thisheavy,acid-formingwayofeatingwasnotservingmewell,andIknewIhadtomakeachange.SoonafterIswitchedtoarawdiet,Ilostfifteenpounds(sevenkg),myachesandpainswentaway,andmyskinclearedup.Sixyearslater,Istillloveeatingthisway.Itdoesn’tmeanIdon’tsometimeseatcookedfood,too,butIfindwheneverIneedmorepepinmystep,stickingtofresh,livingfoodskeepsmeenergized.Therawdietmakesmyskinlookyoungandradiant,Icanstayuplateandwakeupearlyfeelingrefreshed,andIrarelygetsickorsufferfromheadaches.Mystoryisn’tuniqueinanyway.Iknowpeoplewhohavedroppedmorethantwohundredpounds,battledcancer,weanedthemselvesoffofinsulin,reversedheartdisease,andeliminatedallergies—allbyswitchingtoaraw-fooddiet.It’snotthatrawfoodholdsmagicalpowers,it’sthatourbodywillhealitselfifweletit.Incorporatingrawfoodintoyourdietgivesyourbodymorenutrientsandenergytodowhatitwasmeanttodo.
morenutrientsandenergytodowhatitwasmeanttodo.
WhatIsRaw?Rawfoodisfoodthathasnotbeenheatedabove118°F(about48°C)ordenaturedbychemicals,pasteurization,orirradiation.Bykeepingfoodasclosetoitsnaturalstateaspossible,wecanpreserveitsnutritionalcontentbyupto70to90percent.VitaminsCandBareespeciallysensitivetoheatdegradation,asaretheenzymesthathelpusdigestourfoodmoreefficiently.Rawpreparationssuchasblendingandfoodprocessingkeepthenutrientsintactandallowustocreatewonderfullytastyrawdishes.
Themajorrawfoodgroupsarefruits,leafygreens,vegetables,sproutednutsandseeds,andseavegetables.Theearlypioneersoftheraw-foodhealthmovementwerevegansanddidnoteatanimalproducts,buttodaysomerawfoodistsincluderawdairy,eggs,meat,andfish.Ifindaplant-baseddietismorecleansingandalkalizing,especiallyifyouareswitchingfromastandardAmericandiet(SAD),soI’veincludedonlyvegetarianrecipesinthisbook.Ifyouchoosetoeatrawanimalproducts,makesureyougetthemfromacleanandhumanesource.
BenefitsofaRaw–FoodDietSohowexactlydoesrawfoodbenefitus?Here’sanoverviewofsomeofthemanyadvantages.
ARAWDIETISCLEANSINGOurbodiesneverstoprepairingtissue,clearingouttoxins,andfightingpathogens,butifweoverloadoursystemwithprocessedfoods,toxinsfromcosmetics,toiletries,pesticides,andwaterandairpollution,ourbodycan’tkeepup.Toxinsbuildupinourfattissues,andthenourbodiesbegintoweakenandourhealthdeclines.Webecomesusceptibletobacterialandviralinfections,ourhormonesgetoutofwhack,wefeeltiredandfoggy,wehavedifficultylosingweight,andwearebombardedwithfree-radicaldamagethatcanleadtocancerandacceleratedaging.Whenweeatclean,natural,easy-to-digestfood,ourbodieshavemoreenergytorepairanddetoxifyandbecomesstrongandvibrantineveryway.
ARAWDIETISALKALIZINGFruitsandvegetablescontainalkalizingmineralssuchascalcium,magnesium,andpotassium,assistsourbodyinmaintainingaproperblood-pHlevelof7.35-7.45.Whenweeatfoodsthatareacidic,ourbodyhastobufferitselfbyleachingoutthesemineralsfromourbonesandorgans,therebyweakeningthem.Anacidicdietofmeat,dairy,wheat,coffee,soda,andalcoholcanleadtoweightgain,chronicfatigue,osteoporosis,arthritis,andcancer.Ideallyweshouldeatadietthatis80percentalkalineand20percentacidicfoods(IrecommendreadingThepHMiraclebyRobertO.YoungandShelleyRedfordYoungformoreinformationontheacid-alkalinebalance).
YOUWILLHAVEFEWERCRAVINGSWhenwe’renutritionallydeficient,wecangrazeonfoodalldaylongandneverfeelsatisfied.Eatingnutritionallydensefoodswillcalmconstantfoodcravingsandmakeyoufeellesshungryoverall.
YOUWILLHAVEMOREENERGYRawfoodsdon’tweighyoudownlikestarchymeals.You’llfindyouwon’tneedthatcupofcoffeeorafternoonnapafterall.Nomorefoodcomasforyou.Thisisallabouteatingforenergy!
you.Thisisallabouteatingforenergy!
YOURHORMONESWILLBEMOREINBALANCEDietandlifestylehaveaprofoundeffectonhormonalbalance.Manywomenhaveexperiencedlessbreasttenderness,waterretention,andcramping,andfewerbreakoutsandhotflashes,afterswitchingtoalow-sugar,raw-fooddiet.
YOUWILLBEBETTERHYDRATEDMostpeopledon’tdrinkenoughwaterandarechronicallydehydrated.Rawfoodshavemorewatercontentthancookedfoods,whichhelpsourkidneysfunctionbetter,makesourskinlooksupple,andgivesusmoreenergyandbettermentalfocus.
YOUWILLHAVEBETTERDIGESTIONThehighfiberandwatercontentinrawfoodshelpskeepthingsmovingalongintheintestinaltract,sweepingoutoldmatterandtoxins.You’llbemoreregular,haveaflattertummy,andfeellesssluggishandbloated.
YOURIMMUNESYSTEMWILLBESTRONGERRawfoodhashighamountsofvitaminCandphytonutrients,whichhavestrongimmune-enhancing,antioxidant,anti-inflammatory,andanti-cancerproperties.Theyalsoprotectourcardiovascularsystemandpreventmaculardegenerationandosteoporosis.
ARAWDIETCONTAINSCHLOROPHYLLAllgreenvegetablescontainchlorophyll,alsoknownasplantblood(thinkwheatgrassshots).Thissubstanceishighlyalkalizing,containsanti-carcinogenicproperties,buildsupourredbloodcells,oxygenatestheblood,andchelatestoxicheavymetalssuchasmercury.Cookingquicklydegradesthispowerfulcompound.
YOUWILLLOSEWEIGHTIt’sinevitablethatalow-calorie,fiber-richrawdietwillhelpyoushedtheextraweight.Addingmorerawfoodandcrowdingoutjunkyprocessedfoodwillhelpyouslimdownfast!
ARAWDIETSLOWSDOWNTHEAGINGPROCESSFloodingourbodywithnutrientseverydaykeepsourorgansfunctioningproperly,givingusbetterenergy,mentalclarity,andhormonalbalance—andfewerwrinkles.Yourriskofgettingage-relateddiseasesalsodecreases.No
fewerwrinkles.Yourriskofgettingage-relateddiseasesalsodecreases.Nomoreworryingaboutheartdisease,highbloodpressure,orhighcholesterol.
EssentialNutrientsItis,indeed,possibletomeetyourrecommendeddietaryallowance(RDA)ofvitaminsandmineralsbyeatingarawvegandiet.Thekeyiseatingavarietyoffoods,especiallygreens.Hereisalistofsomeoftheessentialnutrientsandwheretofindthem.
PROTEINIntheUnitedStates,weareobsessedwithprotein.Weeatmuchmoreofitthanpeopledoinanyothercountry—oftenmorethanourbodiesneed.Theaverageadultwomanneeds46gramsofproteinperday,whileanadultmaleneedsaround56grams.Thegoodnewsis,youcangetyourproteinfixfromplants,asallcontainsomeamountofprotein.Proteinismadeupofaminoacidsthatareessentialforrepairingtissue,formingcells,andmakingantibodies,andareanintegralpartofenzymeandhormonalactivity.Ifyou’repregnantoranathlete,you’llneedtobumpupyourintake,butfortheaverageperson,meetingyourdailyneedsisfairlyeasy.
Thebestsourcesare:•Greenleafyvegetables,especiallykaleandspinach•Sprouts•Almonds•Pumpkinseeds•Hempseeds•Chiaseeds•Flaxseeds•Sunflowerseeds•Gojiberries•Cacaonibs•Buckwheat•Oats
HealthNote:Ifyou’rea“proteintype”anddon’tfeelsatisfiedonarawdiet,tryaddingarawveganproteinpowder,suchasSunWarrior,toyoursmoothies.Intheafternoon,whenIfeelmyenergydip,IblendascoopofvanillaorchocolateproteinpowerwithacupofalmondmilkandIperkright
up.Waybetterthancoffee—andwithoutanysideeffects.
CALCIUMTobuildstrongbones,youneedmorethanjustcalcium.YouneedvitaminDtoassimilatethecalcium,andyoualsoneedbone-buildingmineralslikesilicaandmagnesium.Youcanfindcalciumin:•Sesameseeds(tahini)•Kale•Collards•Broccoli•Bokchoy•Endive•Kelp•Figs
VITAMINDSpendtentofifteenminutesinthesuneverydayortakeavitaminD2(ergocalciferol)orD3(cholecalciferol)supplement.D2comesfromaplantsource,whereasD3comesfromanimalsources.Thelatterismorebioavailable,butbothareeffective.
SILICAANDMAGNESIUMThesebone-buildingmineralsarealsogreatfortheskinandheart.
Findtheminthesedelicioussources:•Pumpkinseeds•Spinach•Apples•Oranges•Cherries•Cucumber•Onions•Beets•Celery•Almonds
•Cacao•Bananas•Figs•Horsetail(tea)•Nettle(tea)
IRONIroncarriesoxygenthroughthebloodandhelpsbuildredbloodcells.ItabsorbsbetterwhenvitaminCispresent.Aneasywaytocombinethemistoeatsourcesofironwithlemonjuiceortomatoesinasalad.
Thebestsourcesare:•Pumpkinseeds•Sesameseeds•Sunflowerseeds•Kale•Romainelettuce•Kelp•Broccoli•Bokchoy
ESSENTIALFATTYACIDSOmega-6isabundantinanydiet;it’stheomega-3swereallyneedtofocuson.Omega-3sreduceinflammationandpain,improvebrainfunction,andreducetheriskofheartdiseaseandstroke.
Thebestsourcesare:•Flaxseedsandflaxseedoil•Chiaseedsandchiaseedoil•Hempseedsandhempseedoil•Greenleafyvegetables•Sachainchiseedsandsachainchioil•Seavegetables•Walnuts•Broccoli
VITAMINB12AB12deficiencyisamajorhealthproblemthatcanleaveyouwithdepression,agitation,memoryloss,musclefatigue,andpermanentnerveandneurologicaldamage.Thisisoneareawherearawvegandietfallsshort,astherearenoadequateplantsourcesofnaturalB12.Butstudiesshowthatevenmeat-eaterscanbedeficient.Thebestwaytoguaranteeyou’regettingenoughofitisbyusingatransdermalpatchorasublingualtabletofmethylcobalamin.IstickatransdermalpatchbehindmyeartwiceaweekandmyB12levelsareperfect.
CookingupaStormofHealthProblemsOneofthemajorbenefitsofgoingrawisn’tjustwhatyou’reeating,butwhatyou’renoteating.Eliminatingprocessedfoodsthatcontaintransfats,refinedsugars,artificialflavorsandcoloring,andpreservativesisahugesteptowardbetterwellness.Cookingcancreateahostofcarcinogenicsubstances,too,likeacrylamides,advancedglycationend-products(AGEs),heterocyclicamines,andpolycyclicaromatichydrocarbons.Thesearetheresultofheatingoils,animalproteins,starches,andsugars.Theyhavebeenshowntoimpairtheimmunesystem,alterDNA,accelerateaging,increaseinflammation,andincreasecancerrisk.
Eliminatingothersubstancessuchascoffeeandalcoholcanmakeabigdifferenceinyourhealth,aswell.Coffeeisdehydrating,createshormonalimbalance,blocksironabsorption,stressesthebody,andgivesyouafalsesenseofenergy.Alcoholisalsodehydrating,weakensyourbones,andcausesdepression,weightgain,andhormonalimbalance.I’mnotsayingyoucan’teverenjoytheseagain,butthey’renotaregularpartofatrulyhealthylifestyle.
MakingItWorkforYouNodietisonesizefitsall.Wearealluniqueandhavedifferentneeds,heathissues,andgoals,soIneveradvocatetomyclientsanall-or-nothingapproachtorawfoods.Everyoneneedstofindtheirownpathandnotcomparethemselvestoothers.Rawisnotareligion,it’satool—oneofmany—thatcanhelpyoureachgreathealth.Idobelievethataimingfor50percentrawisidealformanypeopleandcanbedonesimplybyaddingasmoothieforbreakfastandasaladforlunchordinner.Infact,justeatingonerawmealaday,suchasasmoothieforbreakfast,canmakesignificantchanges.VictoriaBoutenko,rawfoodexpertandauthorofGreenForLife,challengedtwenty-sevenpeopletodrinkonequart(twopints)ofgreensmoothieforbreakfastforonemonthinadditiontotheirregulardiet.Twenty-fourparticipantsreportedpositivechanges,whichincludedincreasedenergy,betterdigestion,lessbloodsugarfluctuation,bettersleep,clearerskin,strongerfingernails,lessdandruff,andbettersex.Whathaveyougottoloseexceptpoorhealth?
Onceyoureach50percentraw,try75percent.Thentry100percentandseehowyoufeel.Fornewbies,going100percentovernightcanbeabitofashockforthebody.Evenat75percentraw,youcanexpectdetoxsymptomssuchasheadaches,junk-foodcravings,moodswings,fatigue,andgas.Ialwaysrecommendstartingslowandgraduallyworkingyourwayuptowhereyou’recomfortable.Asyouaddmoreraw,startlettinggoofprocessedfoods,friedfoods,caffeine,meat,dairy,wheat,andotherglutinousfoods.Goonestepatatimeandwatchyourhealthcompletelytransform.
RawTransitionalPlan
Thefollowingisaguidelineforpeoplewhowouldliketotryahigh-rawmealplan.Itisbynomeanstheonlywaytogoraw.Youmayprefertotakeadifferentroute,suchaseatingacookedmealforbreakfastandgoingrawfordinner.It’stotallyuptoyoutodesignamealplanthatisrightforyou.Ahighrawdietmayormaynotberight,solistentoyourbody,gowiththeflow,andcustomizethistoworkforyou.
FIRSTWEEK:50%RAWMorning:RawbreakfastLunch:Rawsidesalad+yourregularlunchRawsnackDinner:Rawsidesalad+yourregulardinnerRawdessert(ifdesired)
SECONDWEEK:75%RAWMorning:RawbreakfastLunch:RawlunchRawsnackDinner:Rawsidesalad+yourregulardinnerRawdessert(ifdesired)
THIRDWEEK:100%RAWMorning:RawbreakfastLunch:RawlunchRawsnackDinner:RawdinnerRawdessert(ifdesired)
BuildingaLifetimeofGreatHealthTherawfoodlifestyleisn’tjustaboutfood.It’saboutcreatingthebesthealthpossiblethroughcleansing,exercise,sleep,andotherhealthyhabits.HerearesomeofmybesthealthstrategiesthatIfollowandteachtomyclients.
GETAWATERFILTER“Getafilterorbeafilter,”I’veheardrawfoodexpertandspeakerDavidWolfesay.TheEnvironmentalWorkingGroup(EWG)hasfound315pollutants—includingchlorine,fluoride,arsenic,radon,radiation,mercury,andchromium-6—inAmericantapwater.Sinceittakesalongtimeforthesetoxinstoaccumulateinthebody,therehasneverbeenanysolidevidenceconnectingtapwatertoaparticularillness,butanylogicalpersoncouldagreethelessexposurewehavetothesesubstances,thebetterhealthwe’llhave.Awhole-housewaterfiltrationsystemisideal,butexpensive.Attheveryleasthaveafilterintheshowerandthekitchenfordrinking,cleaning,andpreparingfood.
REPLACEYOURCOSMETICS,LOTIONS,ANDPOTIONSTossouttoxicmakeup,hairproducts,moisturizers,andnailpolish.Therearemanycompaniesmakinggood-qualityproductsfreeoftoxinsandcarcinogensthatageusandstealourbeauty.TheEWGhasratedmorethan74,000beautyproductsbasedontheirtoxicity.CheckouttheirSkinDeepCosmeticDatabase(www.ewg.org/skindeep)toseewhereyourfavoriteproductsstackup.
GOGREENWITHHOUSECLEANERSDon’tcleanyourhouseorclothingwithbleachorothercausticchemicals.Therearemanyproductsthatdothesamejobandmakeyourhouseandclothessmellpleasant,notantiseptic.Laundrydetergentsandfabricsoftenerscontainxenoestrogensthatcanleadtohormonalimbalance.Sincewewearclothesalldayandsleeponbeddingatnight,weareconstantlyabsorbingthesexenoestrogens.InsteaduseNatureCleanpowderdetergentanddistilledvinegarintherinsecycleasafabricsoftener.
GROWYOUROWNFRESHAIR
Airinsideourhomescanbecomemoretoxicthanairintheoutsideworldasoff-gassingfromfurniture,kitchencabinets,flooring,carpeting,andpaintpolluteourlivingspaces.Keepyourwindowsopenasmuchaspossibleandplacehouseplantsineveryroomtofiltertheair.AwonderfulbookcalledHowtoGrowYourOwnFreshAirbyB.C.Wolvertonisagreatguidetopurifyingyourenvironmentwithplants.
EATREALFOODAvoidprocessed,prepackagedfoods.They’reloadedwithpreservatives,artificialingredients,hydrogenatedfats,MSG,geneticallymodifiedingredients,andsodium.Avoidpesticidesbyeatingorganicfoods.
RemovingToxinsfromOurBody
Theaveragepersonhasaboutthreehundredtofivehundredindustrialchemicals,pesticides,andpollutantsinhisorherbloodstream.Scientistshaveeventestedumbilicalcordsfromnewbornbabiesandfoundthepresenceoftwohundredindustrialtoxins.That’salotofchemicalstohaveinyoursystemthedayyou’reborn!Inthismodernage,wereallyhavetomakealifelongefforttominimizeadditionalexposuretotoxinsandactivelydothingstomovethemoutofourbody.Therearemanygreatbooksoutthereondetoxification,buthereareafewthingsyoucandorightawaytomovethemoutofyoursystemquickly.
SWEATITOUTOurskinisamajordetoxifyingorgan.Wheneverwesweatwepushouttoxinsfromourfattissues.Wecansweatitoutatthegymorinasauna.Farinfraredsaunaisoneofthebestmethodsbecausethefarinfraredwavespenetrate11/2inches(3.8cm)intoourskin,whichhelpsdrawoutthetoxins.Itoperatesatalowertemperaturethanhotrocksaunassoyoucanstayinthissaunaformuchlonger.
REBOUNDINGAlsoknownastheminitrampoline,reboundingisafunwaytogetthelymphaticsystemmovingwhileburningcalories.Theupanddownmovementhelpsstimulatewhitebloodcellswhilelymphsweepsawaybacteria,viruses,andtoxins.Twominutesofreboundingseveraltimesadaywillhelpstrengthenyourimmunesystem,aswellasyourbonesandeverycellinyourbody.Ifyoudon’thavearebounder,jumpingropeworks,too!
CLEANSEYOURCOLONAsluggishcolonisatoxiccolon.Ifyou’renotgoingtothebathroomtwotothreetimesaday,youareholdingtoxinsinyourcolonthatcanre-enterthebloodstreamanddamageyourcells.It’sbasicallyself-poisoning.Infact,theaverageadultwalksaroundwithtenpoundsofwasteintheirgutfromconstipation,makingthembloated,headachy,andtired.Wecaneasilymoveitoutwithwhatisknownastheoldestmedicalprocedureinhistory:coloncleansing.Professionalcolonhydrotherapyisabouttheequivalentoffourtosixbowelmovementsinonesession.Itcleansoutwaste,parasites,yeast,andolddebriswhilehelpingtohydrateandstrengthenthecolontoimprovedigestion.Ifyouprefersomealonetime,anotheroptionishomeenemas.
digestion.Ifyouprefersomealonetime,anotheroptionishomeenemas.Enemabagsareveryaffordable,andtherearemanywebsitesthatcanexplainhowtousethemcorrectly.Irecommendgettingafour-quartbag,whichisalmostasefficientasaprofessionalcolonic.Youcanaddprobiotics,lemonjuice,applecidervinegar,wheatgrass,orevenlukewarmorganiccoffee,whichisextremelydetoxifyingfortheliver.Acoffeeenema,ifdoneproperly,willnotaffectyouthesamewayasdrinkingitwill.Don’tknockittillyoutryit.Manypeoplereportmajorimprovementinskinconditions,backaches,headaches,andchronicfatigueaftercoloncleansing.
DRYSKINBRUSHINGGlidingadry,coarse,naturalbristlebrushonyourskinbeforeshoweringaidsthelymphaticsystemwhileimprovingcirculationandremovingdeadskincellssoyourskincandetoxifymoreefficiently.Brushingyourskinisveryenjoyableandtakesonlytwominutesadaytocomplete.Startatyourhandsandfeetandbrushtowardyourheart.Thebristlesmayseemscratchyatfirst,butsoonyouwillgrowtoloveit.Dothisdailyandwatchyourskintextureandcelluliteimproveinthirtydays.
TAKESUPPLEMENTSTherearehundredsofproductsandherbsthatcanaidthedetoxificationprocess.Herearesomeoftheall-stars:
•Chlorellapurifiesthebloodandisverygoodatremovingtoxinsfromtheintestines,includingheavymetals,pesticides,andradiationparticlesfromcancertherapy.Withtheamountofradiationthatpresentlyisinourenvironment,thisisagreatsupplementtobetakingdailyforprotection.
•Zeoliteiscreatedwhenvolcanicashandlavacomesincontactwithalkalinegroundwater.It’sgroundintoafinepowderandusedinmanynaturaldetergents.Itsnegativechargeattractsandtrapstoxinsandheavymetals,makingitanexcellentdetoxifier.
•Burdockrootalsoknownasgobo,ispopularinAsiancuisine.It’saverypowerfulliverandbloodcleanser,inhibitsbacteriaandmolds,stimulatesskincirculationanddetoxification,andhelpssupportkidneyfunction.Itcanbejuicedorchoppedandsteepedinboilingwatertomakeatea.Itcanbeveryhelpfulwitharthritisandskinconditions.
•Dandelionrootandleavesaregreatforsupportingtheliver,gallbladder,andkidneys.It’sadiureticandincreasestheflowofbileandgastricjuices,purifiestheblood,andtonesthedigestivetract.Drinkdandelionrootteaandeatthegreenleavesinasaladorinajuiceorgreensmoothie.
•MSM,ormethyl-sulfonyl-methane,isasulfurcompoundthatcanbeacquiredbyeatingfoodsthatcontainsulfur.It’sverygoodatremovingmercuryaswellasoldaccumulatedtoxins.It’salsoquitepowerfulandshouldbetakenatverysmalldosesatfirst:1/8ofateaspoonadayforstarters,andthenupto1-2table-spoons(28-55g)perday,butonlyifyouhavenosideeffects.Lookforplant-derivedMSMfromwoodpulponly.
EXERCISEExerciseisanintegralpartofahealthylifestyle—notonlydoesitstrengthenourbonesandmuscles,butitalsoincreasescirculationtohelpacceleratethereleaseoftoxinsandaccumulatedwaste.Ifyou’redoingadetoxthatincludesfasting,thenyoudon’twanttodoanythingtoostrenuous,butyoudowanttokeepmoving.InadditiontothereboundingImentionedearlier,gentleexerciseslikeyogaandqigongaretwowaystoexercisewhilestimulatingthebodytoreleasetoxinsandbalanceitself.
JuiceFasting
Fastingisagreatwaytodeeplydetoxify,rebootyoursystem,andshedsomeextraweight.Whenyourbodydoesn’thavetodigestfood,ithasmoreenergytocleanouttoxinsandfightpathogens.Whilefasting,you’llfindyourselfalternatingbetweenunboundedenergyandlasermentalfocus—andthenheadaches,fatigue,andintensecravings.Thisisnormalasyougothroughprocessed-foodwithdrawalsandreleaseold,storedtoxinsfromyourfattissue.Thefirstthreedaysarethemostchallenging,whichiswhyweekendsathomearetheidealwaytokickoffafast.Afterthatit’ssmoothsailing.
THEPLANIrecommendonlyonetofivedaysforbeginners,andsixtofourteendaysforthemoreexperienced.Anylongerthanthatisbestdonewithafastingexpertorhealthcoach.Ifyouwanttogoitalone,checkoutRawFoodCleansebyPenniSheltonforjuicingplansandadditionalrecipes.Ifyoulikealittlesupport,tryfindingsomefastingcompanionsonline.IfyouliveintheUnitedStates,forinstance,youcancleansewithhundredsofotherpeopleacrossthecountryatwww.cleanseamerica.com.
Thebesttimeofyeartofastisduringthechangingoftheseasons,particularlyspringandfall,whenit’swarmandfreshproduceisabundant.Irecommendgettingextrarestduringthistime,butyoumaydolightexercisesuchasrebounding,walking,orcasualbicycling.I’davoidanythingstrenuousorvigorous.
Here’swhattodo:
•Drink3-4quarts(12-16cups)ormoreoffreshjuiceaday.Atleasthalfshouldbevegetablejuices.Paceyourselfandhave1quart(4cups)eachatbreakfast,lunch,midafternoon,anddinner.
•Ifyou’reonacandidacleanseorhavebloodsugarissues,youshouldavoidallfruitjuicesexceptforonescontaininggreenapples,lemons,orlimes,whicharelowsugar.
•Chewyourjuice.Swishgreenjuicearoundyourteethtohelpmineralizethemandchewtoactivateyourdigestivesystem.Thiswillhelpthebodyabsorbandutilizethenutrientsmoreefficiently.
•Iliketodrink8-16ouncesoffreshalmondorcashewmilk(page59),aswell,whenI’mfasting.Thesmallamountoffatreallytakestheedgeoff,
especiallyinthefirstthreedays.Flavoritwithvanillaandyourfavoritesweetener,ifyou’dlike.
Tokeepthingsmovingalongtheintestinaltract,Irecommendanherbaldigestivestimulator.HealthforceNutritionalsmakesagreatonethatisgentleandnoncramping.Havingacolonhydrotherapysessionbeforeandafterafastordoingdailyhomeenemasishighlyrecommended.Thecoloncanbecomeverytoxicifconstipationarisesandthosetoxinscanbereintroducedintoyourbloodstream,makingyoufeelillandtired.
ENDINGAFASTAlwaysreintroducesolidfoodsslowlywhenbreakingafast.Yourmetabolismslowswhenyoufast,soeatingahigh-caloriemealrightoutofthegatewillcausethosecaloriestogostraightintofatstorageinsteadofbeingusedforfuelbecauseyourbodydoesn’tknowyou’vebeenfasting.Yourbody’ssurvivalmechanismthinksthere’safoodshortageandthatfoodmaycontinuetobescarceinthefuture,soitconservesfatstores.(Note:That’sthereasonwhycrashdietsneverwork!)Also,ourstomach’sabilitytoproducehydrochloricacid(HCI)declinesduringfastingandneedstobereignited.WithoutHCIwehavedifficultybreakingdown,digesting,andabsorbingourfood.Ifyoudon’tslowlyreintroducefoodtoyourdiet,youwillruntheriskofrapidweightgainandmajordigestivedistress.You’vebeenwarned!
Dividethenumberofdaysyoufastedinhalftodeterminethenumberofdaysyoushouldtaketoreturntoyourregulardiet.Forexample,ifyoufastedforsixdays,thenyouwilltakethreedaystoeasebackintoyourregulareatinghabits.
Breakyourfastwithamonomealofrawfruit.Thisiswhereyouonlyeatonekindoffruitinasitting,suchasabowlofgrapesorslicedtomatoesforthelow-sugarcrowd.Thisisgoingtotastelikeoneofthebestmealsofyourlife.Don’tforgettochewitwell!
Fortherestofthedayhaveasimplefruitorvegetablesmoothie.Thenextdayhavesimplesaladswithsomeavocadoalongwithmoresmoothies.Youcanhavedensermealsthefollowingdaybutbemindfulofportionsizesuntilyourdigestivefirereturnsandyourmetabolismisbacktonormal.
Lastbutnotleast,pleasemakesureyoucontactyourphysicianbeforeembarkingonafastifyouhaveanymedicalhealthissues.
HotTip!Manyjuicebarsandcompanieshavepoppeduprecentlythatoffer
three-tofive-dayjuicepackages.Thiscansaveyoualotoftimeandbeagreatoptionifyoudon’townajuicer.
SmoothieFasting
Forsomepeople,juicefastingisalittletooradical.Ifthat’syou,Isuggesttryingasmoothiefast.Likejuices,smoothiesputverylittlestrainonthedigestivesystem,andyou’llhavelesshunger,constipation,andotherjuicingsideeffects.Thismethoddoesn’tproduceasdeepofacleanse,butit’sagreatoptionforpeoplewhoarehypoglycemic,don’tneedintensecleansing,don’twanttodisrupttheirnormallives,ordon’townajuicer.Yourmetabolismwon’tslowdownlikeitwouldduringajuicefast,andyoucanresumeeatingnormallywhenyou’redone.Anotherplusisthatit’smuchquickertoblendasmoothiethanitistojuice4quarts(16cups)offruitsandvegetables.It’salsolessexpensive,asyouwouldneedfourtimesasmanyvegetablestocreatethesameamountofjuice.
THEPLAN•Youcandothisforaslittleasonedayoraslongasyoulike.IenjoyonetotwodayswhenI’veoverindulgedandneedtolightenupandgivemydigestionabreak.IfIwanttothinoutabit,I’llgofivetosevendays.
•Drink3-4quarts(12-16cups)offruitandvegetablesmoothiesaday-oneeachatbreakfast,lunch,midafternoon,anddinner.
•Ifyouaresugarsensitiveoronacandida-eliminationdiet,makeyoursmoothieslowglycemicbychoosinglow-sugarfruitslikestrawberries,ormakevegetablesmoothiesorsoups.YoucanuseanyofthesmoothiesinthisbookaswellasthesmoothsoupssuchasCarrot-GingerCoconut(page77),CurriedCauliflower(page81),andCucumberBasil(page74).
•Ifyouwanttoloseweight,useavocadoandcoconutinmoderation.Reducingfatwillalsogiveyourliverandgallbladderarest.Ifyouwanttomaintainyourweight,makesuretoincludethefats.
•Keepsalttoaminimum,butifyoucangosaltfree,evenbetter.You’lllosewaterweightandreawakenyourtastebuds.Breakingfreeofsaltdependenceismuchhealthier,especiallyifyouaresufferingfromhypertension.
•Youcanusechiaseedstothickenyoursmoothiesandaddsomeextrafiberandsustenance.
Ifyou’reinterestedinaguidedsmoothiedetoxprogram,IhighlyrecommendDr.RitamarieLoscalzo’sonlineGreenCleanseProgram(www.drritamarie.com/greencleanse#).
RawforWeightLoss
Peoplegorawformanydifferentreasons,butmostoftheclientswhocometomewanttoloseextraweight.Herearemybesttipsonhowtoloseweightwithrawfoods.
EATALOW–SUGARRAWDIETAvoidhighlysweetfruitssuchastropicalfruitsandkeepdatesandagavetoaminimum.Alsoskipoatsandgrains.
DON’TEATPAST6P.M.Nighttimeeatingslowsdigestion,andanythingstillinthestomachwhenyougotobedwillgetstoredasfat.Inversely,ifyouareafraidoflosingtoomuchweightonraw(guys,I’mtalkingtoyou),eatlaterintheday,butnotsomuchthatyoucan’tsleepwell.
SLEEPIfyoudon’tgetenoughsleep,youwon’tproducethehormonesthathelpyouburnfat.Lackofsleepalsoaffectsthehungerhormoneleptin.Leptinsignalsourbrainthatwearenothungry.Getatleastseventoeighthoursofsleepanight.
DOMINIFASTSEatalightdinnerlikeCucumberBasilSoup(page74),thenskipbreakfastandhitthegyminthemorning.BreakyourfastwithasensiblelunchlikeChipotleWraps(page124).Avoidanyfructoseorsugarsuntilatleasttwohoursafteryourworkout.Dothisonceortwiceaweek.It’sagreatwaytoovercomeplateausinyourdiet.DoingminifastscanhelpyouincreaseyourHumanGrowthHormoneby1,300-2,000percent!
DOASEVEN–DAYJUICEORSMOOTHIEFASTToxinsinthebodycanpreventyoufromreleasingexcessweight.Asmoothieorjuicefastcanflushthosetoxinsout.
Ifyou’vetriedeverythingandyou’restillstrugglingtoloseweight,seeyourdoctorabouthavingyourhormonelevelschecked.Youcouldbedealingwiththyroidorotherendocrineissues.Estrogendominancemakesitverydifficult
toloseweightandcanberemediedbyfollowingaxenoestrogeneliminationdiet(page18).
HumanGrowthHormone
Growthhormone,alsoknownashumangrowthhormone(HGH),isananabolichormonesecretedbythepituitarygland.Itisessentialtohelpingusgrowwhenwe’readolescents,butitisalsoamajorfat-burninghormonethatbuildsmuscle,improvesbrainfunctionandmemory,andstrengthensbones,amongmanyotheractions.Weproducelargeamountsofitwhenweareyoungandlessofitasweage.CelebritiesandbodybuildersinjectdangeroussyntheticHGHtokeeptheiryouthfulappearanceandmuscularity,butwecanupourbodies’ownproductionofHGHveryeasilythroughsleep,exercise,anddiet.
1.SLEEPStudieshaveshownthatthereisacircadianrhythmtoourhormonalsurgesthroughouttheday.WereleaseHGHinsurgeseverythreetofivehours,andthelargestamountofHGHisreleasedwhenwesleep,somakeitaprioritytogetatleastseventoeighthoursofuninterruptedsleeppernight.ThebiggestHGHsurgehappenssixtytoninetyminutesafterwefallasleepandmostabundantlyaroundmidnight,soifyouregularlyburnthemidnightoil,youmightwanttoconsiderhittingthehayby10p.m.or11p.m.
2.EXERCISEDependingonyourpreference,therearetwowaysofexercisingthatareveryefficientatstimulatingHGH:
Intervalcardiotraining.
Thiswhereyoudoshortburstsofintenseaerobicactivityforthirtysecondsatatime.Mypreferredmethodisonastationarybike.Iwarmupfortwotothreeminutesataneasypacethendoathirty-secondburstasfastasIcan,thenreturntomyeasypace.Oncemyheartratereturnstonormal,Idoanotherburst.Youcanalsodothiswhenwalking.Justincreaseyourpaceduringthebursttoabriskwalkorafullrun,dependingonyourfitnesslevel.Fourtoeightburstspersession,onceortwiceaweekissufficient.
Resistancestrengthtraining.
Engagingyourmusclesusingweightsandkettlebellsalsohelpsstimulategrowthhormone.Scheduleapersonaltrainingsessionatyourgymtolearnhowtostrengthtrainproperly.Twotimesaweekwilldo,asovertrainingcausesinflammationandreleasescortisol.
3.DIETThepresenceofinsulinturnsoffthereleaseofHGH,soeatingalow-glycemicdietisessential.
Don’teatanythingsugary,includingfruit,orstarcheslikepastaorricebeforeexercisingortwohoursafteryourworkout.Agreatpost-workoutmealwouldbeanunsweetenedCashewHempMilk(page59)proteinshakeandagreensaladlikeCreamyKaleSalad(page106).
EatingsweetsorstarchesbeforebedwillshutoffyournightlyHGHrelease.Makesureyoueatyourlastmealatleastthreehoursbeforeyougotobed.Ifyou’regoingtohaveabigmeal,haveitfourtofivehoursbeforebed.
Don’tgraze.YouwillreleasemoreHGHifyouavoideatingbetweenmeals.Eatenoughtokeepyoufullforfourtofivehoursandskipthesnacking.
Stressalsopreventsthereleaseofgrowthhormoneandincreasesfat-storingcortisol.Livealifeofbalancesodailystressdoesn’tsabotageyourdietandhappiness.
Xenoestrogens
Xenoestrogensareforeignchemicalcompoundsthatmimicestrogen,thefemalehormone,inthebody.BothmenandwomenarebecomingveryestrogenicfromexposuretochemicalslikeBisphenolA(BPA),whichisfoundinplasticwaterbottles,canandjuiceboxliners,andstorereceipts.Othersourcesofxenoestrogenscomefromfuelandfuelexhaust,plasticproductsandcookware,Teflon-coatedpans,Styrofoam,pesticides,insecticides,andhundredsofdifferentsolvents,paints,personalbeautyandhygieneproducts,andcommerciallyraisedmeatanddairythathasbeeninjectedwithrecombinantbovinegrowthhormone,orrBGH.
Excessestrogen,alsocalledestrogendominance,hasbeenlinkedtobreastcancer,fibroids,endometriosis,cysts,andearlypubertyingirls.Inmenitcancauseprostatecancer,gynecomastia(“manboobs”),anddelayedpubertyinboys.
TOREDUCEYOURXENOESTROGENEXPOSURE:Avoidplasticbottlesandstoragecontainers.UseBPA-freewaterbottlesandglasscontainersinstead.
Don’tuseconventionaldetergentsorfabricsofteners.IrecommendNatureCleanpowdereddetergentoveranyothers,includingecodetergentbrands.
Buyorganiceverything.
Avoidparabens,phthalates,andphenoxyethanol,whichareoftenusedinlotions,babypowder,andshampoos.
Avoidexposuretoindustrialchemicalssuchaspaint,varnish,bleach,solvents,evennailpolishandremovers.Sorry,ladies:Don’tgotonailsalonsunlessthey’reeco-friendly,orbringyourownnontoxicpolishandremover.
Removeexcessestrogensbyeatingcruciferousvegetablessuchascabbage,kale,broccoli,andbokchoy.Theycontainaphytochemicalcalledindole-3-carbinol,acompoundthatremovesthesebadestrogensandrestoreshormonalbalance.Youcanfindindole-3-carbinolsupplementsatmosthealthfoodstores,butdon’tusetheminplaceofeatingveggies.Followingmanyofthedetoxingmethodsoutlinedonpage14suchassweatingandusingliverherbs,willhelpmovethebadestrogenout,too.
UnderstandingYourCravings
ThemostcommoncomplaintIhearfrompeoplecomingfromaSADdietisthattheycan’tseemtocontroltheircravings.Itsabotagestheirabilitytosticktoahealthydiet,andtheyfeelhelplessandoutofcontrol.I’vebeenthereandIknowit’shard—IhadaDietCokeaddictionformorethantwentyyears.Simplyput,cravingsarejustmessagesfromyourbody.They’renotbadperse,they’rejustsignalsfromourbodythatitneedssomething.Cravingscanbeputintotwocategories:physiologicalandemotional.
Physiologicalcravingscanstemfrommineraldeficiency,chemicaladdiction,dehydration,orlackofenergy.
MINERALDEFICIENCYIfwe’renoteatingabalanceddiet,wemaybelackingtheessentialnutrientsourbodyneeds.Startyourdaywithamineral-richgreenjuiceorgreensmoothie.Powderedgreenwhole-foodsupplementsarealsogreat.Whenyourbodyhasallthenutrientsitneeds,itwon’tbeconstantlyhungry.
FOODCHEMICALADDICTIONSProcessedfoodsarecreatedinsuchawaythatyouwillcravethemagainandagain.Thisisbydesign.Ifyouhaveafoodthatyousayyoucan’tlivewithout,thenithasaningredientthatiscreatinganopiateeffectthatyouareaddictedto.Evenwholefoodslikecheeseandwheatcontainproteinsthatstimulatedopamineproduction.Inprocessedfoodsit’sabitmoresinister,asMSG,high-fructosecornsyrup,andaspartamearenotonlyaddictive,butalsoharmfultothebody.Thebestwaytoridyourselfoffoodchemicalcravingsistogocoldturkeywiththesejunk-foodchemicalsandletyourtastebudsdiscovernewandexcitingfoods.
LACKOFENERGYOneofthemostcommonreasonswehavecravingsisbecausewearelookingforenergy.Weoftenreachforsugarwhenwefeellikewe’relagging;ourbodyknowsthisisthefastestwaytogetenergy.Ifit’salate-nightcraving,Irecommendjustturningin.Ifit’sthemidafternoonslump,Irecommendalittlenapifyoucanswingit.Otherwise,drinkagreenjuiceoraproteinshake.Greenjuicewilloxygenatethebloodandperkyouupphysically,whiletheaminoacidswillgiveyouamentalboost.
aminoacidswillgiveyouamentalboost.
DEHYDRATIONWecanoftenmistakedehydrationforhunger.Wheneveryougetanykindofcraving,alwaysdrinkatallglassofwaterfirstandwaitafewminutestoseeifyou’restillhungry.
LOWLEPTINPRODUCTIONLeptinisknownasthehungerhormone.Formedinourfatcells,itsignalsthebrainwhenwehavehadenoughtoeat.Italsoincreasesourappetitewhenourfat(energy)reservesarelowandreduceshungerwhenwehaveextraenergyreserves.Haveyoueverhadabigmealandanhourlaterfeltlikeyouwerestarvingagain?Thismeansyourleptinlevelistooloworyoumaybeleptinresistant,whichiswhenahighlevelofleptincirculatesinthebloodstreambutthebodyisimmunetoit.It’sverysimilartoinsulinresistance,whichiswhenthecellsarenolongerreceptivetoinsulin.Wecanincreaseourleptinproductionandsensitivitytoitnaturallybynoteatingafterdinner,gettingenoughsleepeverynight,andeatingalow-glycemic,fiber-rich,non-inflammatorydiethighinomega-3fattyacids.
CANDIDAOVERGROWTHCandidathrivesonsugar.Asitproliferatesthroughoutourbody,itsdemandforsugarrisesandcravingscanbecomefierce.Eatingprobiotic-richfoodslikesauerkrautandcoconutkefircaneliminatesugarcravingswithindays.
DIRTYMOUTHFoodleftinourmouthsaftereatingcanstimulatecravings.Ifyoucan’tbrush,chewsomexylitoldentalgumaftermeals.
Emotionalcravingscancomefromstress,boredom,lackofjoy,andemotionalpain.
STRESSStresscausescortisollevelstorise,whichcreatesintensefoodcravingsandbinging.Managestressandlowercortisolbyexercisingregularly,goingforwalks,meditating,deepbreathing,ortalkingitoutwithafriendorlovedone.
BOREDOMBoredomcanleadtocravingsaswell.Ifyou’reeatingbecauseyou’rebored,doanactivitythatyoulove.Rememberwhenyouwereakidandyouweretoobusyplayingtostopandeat?Findthingsthatyoulovetodoandgetlost
toobusyplayingtostopandeat?Findthingsthatyoulovetodoandgetlostinthem.
EMOTIONALPAINEmotionalpaincanleadtoeatingbecausewearelackingjoyinourlivesornumbingapainfulfeeling.Thisisonlytemporaryanddoesnothingtofixadifficultsituation.Dissatisfactionwitharelationship,feelingunfulfilledinacareer,lackingasenseofspiritualpurpose—allofthisandmorecandriveustoconsumecomfortfoods,butonlybytakingactioninthoseareascanwegettotherootofemotionaleating.Agoodhealthcoachcanhelpyounavigateandmasteryourfoodcravingsifyoufeelyouneedmoresupportinthisarea.
ONEFINALNOTEONMASTERINGYOURCRAVINGSEliminatealljunkfoodsfromyourkitchenaswellas“trigger”foods—foodsthatcauseyoutobingewhenyousaidyouwereonlygoingtohavejustone.IfthereisafoodthatturnsyouintoCookieMonster,thenthatfoodisnolongerallowedinthehouse.Thisincludesrawfoodslikerawcookiesandcakes.
MindfulEating
Manyofusdon’tstoptoappreciatethefoodweputintoourbodies.Weliveinafast-food,convenience-dependentsociety,wherewemindlesslyeatinourcarsandinfrontofthetelevisionorcomputer.Iusedtobeoneofthosepeople.Ifwecanslowdownandstarttopayattentiontowhatwe’redoing,savortheflavorsandtexturesofourfood,andenjoycompanyorquietsolitudeduringourmeals,wecanreduceovereatingandimprovedigestionandassimilationofnutrients.
Mytipsforhavingthebestmealever:
PREPAREFOODWITHPOSITIVEINTENTIONANDLOVEThereissomethingtoputtinggoodvibrationsintowhatwethink,say,andcreate.WheneverImakefoodformyfamilyandfriendsIalwaysaddvitaminLovetoit.Itmayseemabithippyforsome,butthereisanecdotalevidenceshowingthatsayingasmallprayeroverfoodcanbringhealing,joy,andempowermentforthosewhoeatit.There’scertainlynoharmindoingit,anditwillgiveyouamomenttoreflectonthosewhoareimportanttoyou.
DON’TEATWHENYOU’REINABADMOODHaveyoueverlostyourappetitewhensomeonetoldyoubadnews?Haveyoueverhadtoruntothebathroombecauseyouweresonervous?Doyougetbutterflieswhenyoumeetacuteguy/girl?Ourgutisactuallyoursecondbrain.Itcontainsavastnetworkofneuronsandneurotransmittersandisconnectedviamajornervestoourbrain.Whenonegetsupset,sodoestheother.Ifyou’reemotionallyupset,yourstomach“goesintoknots”andstopsdigesting.Thisistheworsttimetotrytoeat,asyouwillgetmajorindigestionandyourbodywon’tbeabletoproperlyassimilatethenutrients.Eatingwhenwe’restressed,sad,orupsetinordertonumbouremotionsisalsoabadhabitmanypeoplefallinto.Emotionaleatingleadstoovereatingandbinging,whichleadstofeelingsofguiltaswescoldourselvesforlackingself-control.Ifyou’reupset,goforawalkandgetsomefreshairandsunorgotoaquietroomanddosomedeepbreathingandmeditation.Onceyoufeelbalancedandcalm,enjoyyourmeal.
CHEWYOURFOODBEFORESWALLOWINGIadmitIwastheworstatchewingmyfood,butonceImasteredtheartofslowingdownIhadmuchbetterdigestion.Thesecretistakeabite,putyour
slowingdownIhadmuchbetterdigestion.Thesecretistakeabite,putyourforkdown,andchew,chew,chew.Yourstomachdoesn’thaveteeth,soit’suptoyoutomakefoodaseasyaspossibletodigestasitmakesitjourneydownthedigestivetract.Youdon’thavetocounttothirtywitheachbite.Justmakesurewhatyou’reswallowingiscompletelyliquid.Bytakingtheextratimetoeat,mystomachwasabletotellmybrainitwasfullbeforeIhadtimetoruntogetasecondhelping.
DON’TREADORWATCHTVWHILEYOUEATThismindlesseatingiswhatmakesusovereatthemost.We’retoodistractedtorealizewe’renothungryanymore.Inaddition,we’renotpayingattentiontohowgood(orbad)thefoodis.Ideally,eatwithoutdistraction.Lookatyourfood,smellit,andsavortheflavorsonebiteatatime.
10RawandSimpleLifestyleTips
Optimalhealthisn’tjustaboutthefoodweeat.Simpledailypracticescanmakethequalityofourlifethebestever.
1.DRINKWATERDrinksixtoeightglassesadayofclean,filteredwater.Startthedaybydrinkingtwocupsofthosesoonasyouwakeup.Doingsohelpscurbfalsehunger,givesyouenergy,andflushesyourkidneys.
2.EXERCISEEVERYDAYDosomekindofexerciseforatleasttwentyminutesaday.Walk,jog,cycle,stretch,rebound—whatever.Justmove.Exerciseoxygenatesthebody,getsthelymphaticsystemgoing,andhelpsclearthemind.IcomeupwithmybestideaswhenI’mexercising.
3.GETFRESHAIRKeepthewindowsinyourhomeopentocirculatestagnant,pollutedindoorair.Eveninthedeadofwinter,it’sgoodtoopenyourwindowsandfreshentheairforafewminutes.
4.SLEEPAttheveryminimum,getsevenhoursofshut-eyeanight.Don’tkeepyourcellphonenearyourhead.Turnitofforsetittoairplanemodesoyou’renotbombardedwithelectromagneticfields,orEMFs,whileyousleep.Researchershavefoundradiofrequencyradiationfromcellphonesnegativelyaffectbrainactivityevenwhenthephonesarenotinuse.Unpluglampsandclocksaswell.Makeyourbedroomasanctuaryfreefromeveryenvironmentalpollutantsoyoucanwakeuprestedandreadytorockandroll.
5.MANAGESTRESSMeditate,pray,goforwalks,talkitout.Dowhateveryouhavetodotogetbalanced.StressisconsideredthenumberonesilentkillerinAmerica.Theoverproductionofcortisolexhaustsouradrenals,putsonbellyfat,throwsoffourhormones,andagesus.Stresshasbeenlinkedtoheartdisease,insomnia,digestivedisorders,depression,andobesity.
6.SOAKUPTHESUNSHINEThesunisn’tsomethingtobeafraidof.Spendtentofifteenminutesadayin
Thesunisn’tsomethingtobeafraidof.SpendtentofifteenminutesadayinthesunwithoutsunscreentoactivatethesynthesisofvitaminD.VitaminDgivesusstrongbonesandstrongimmunefunction.Thesun’shealinglightisgreatforacneandforliftingyourmood.Itincreasesproductionofserotoninandmelatonin,helpingtoregulateoursleeppatternsandpreventseasonalaffectivedisorder.
7.GETGROUNDEDWalkbarefootintheyardorinaparkandgetreconnectedtotheearth.Thereismuchevidencetoshowthattouchingtheearthdischargestheelectromagneticradiationthatweareexposedtothroughcellphone,radio,andTVtowers,andthroughtheEMFinourhomeslikeelectricalwiring,computers,andappliances.AsEMFexposurebuildsupinyourbody,youcanfeelfatigue,anxiety,nervousness,andstress.Youcanbuygroundingbedsheetsandgadgetsforthehome,butitcostsnothingtogobarefootinthegrass(orevenconcrete)forafewminuteseveryday.AftereveryflightIalwaystakeoffmyshoesandtouchtheearthforseveralminutestohelpresetmycircadianrhythmandreleasenegativeenergy.Tryitnexttimeyoutravelandseehowmuchquickeryourecoverfromjetlag.
8.VALIDATETHEIMPORTANTPEOPLEINYOURLIFETellthemyouloveandappreciatethemandthattheymatter.ThedaybeforeIunexpectedlylostmymotherIhadmeanttocallher,butIprocrastinated.Thenextdayshewasgone.Doitforyourselfandforthem.Howgreatistohearfromsomeonethatyou’reimportantinhisorherlife?Spreadthelove.
9.HOLDNOGRUDGESDon’tcarryangerwithyou.Itcreatesstress,releasescortisollevels,interfereswithsleep,andexhaustsyoumentallyandemotionally.Ifsomeonehasdoneyouwrong,forgivehimorher—evenifthepersondoesn’taskforit.Lifeistooshorttospenditthinkingaboutotherpeople’sactions.Forgive,forget,andmoveon.
10.FASTFROMTV,MAGAZINES,INTERNET,ANDSOCIALMEDIABetweenallthebadnewsintheworld,unrealisticallyPhotoshoppedmodelsinmagazinesthatmakeusfeelbadaboutourselves,Internetinformationoverload,andthepreoccupationwehavewithoursmartphones,it’sagoodideatotakeabreakeverynowandthenfromallsourcesofmedia.Liveintherealworldandstopstaringatscreensallthetime.Leaveyoursmartphoneathomeandhitthebeachwithfriends.Talkaboutreallife,lookatrealpeople’sbodies,getsomesun,andgetgrounded.
bodies,getsomesun,andgetgrounded.
RawPitfall:SugarOverloadAveryunfortunatethinghappenedafterIfinishedwritingmyfirstbook.Myskinstartedbreakingoutagain.Itriedeverysupplement,skinproduct,andherbalconcoctionouttheretoremedythesituationandwasleftconfusedandfrustrated.Theculpritwasrightinfrontofmyeyes,andyetIcouldn’tmaketheconnectionforthelongesttime.Itwassugaroverload.Ihaddevelopedcandidiasisfromallthefruit,agave,dates,gojiberries,maplesyrup,anddriedfruitIwaseating.Itwasthrowingoffmybloodsugar,spikingmyinsulin,andproducingasystemicyeastovergrowth,whichwascausingacascadeofhormonalanddigestivecraziness.
Luckily,aroundthetimeIwasdealingwithmyacneflareup,IattendedalecturebyDonnaGates,authorofthebookTheBodyEcologyDietandanexpertatdealingwithcandida.Gatesestimatesthat80percentofthepopulationissufferingfromsomelevelofcandidaovergrowthcausedbytoomuchdietarysugarandlackofbeneficialmicroflorainthegut.
Symptomsofcandidaaremany,buthereareafewofthemajorones:•Sugarcravings•Brainfog•Poormemory•Lowenergy•Irritability•Acne•Abdominalbloating•Gas•Fatigue•Migraines•Respiratoryinfections•Iritablebowelsyndrome/disease•Leakygutsyndrome•Hormonalimbalances•Yeastinfections
Candidaisn’tsomethingyoucancompletelyeradicate;it’sactuallyayeastthatlivessymbioticallythroughoutthebody,inourbloodstream,mouth,throat,anddigestivetract.It’spartofourbowelfloraandcanhelpfightoffbadbacteriaandpathogens.Candidaovergrowthcanbekeptincheckbyeatingprobiotic-richfoodsandsupplementsandbynotoverconsumingsugarandstarchyfoods.Bytakinginlotsofgoodbacteriaandstarvingouttheyeastwithalow-sugardiet,wecangetbalancedinaslittleasonetothreemonths.It’sbesttocontinuealow-sugar,high-probiotic,alkaline-richdietifyouhaveacneoranyseverecandidasymptoms.
IsawtremendouschangesinmyhealthwhenIeliminatedallformsofsugarfrommydietandincreasedmydailyprobioticintakebyeatingfermentedfoodsanddrinkingcoconutkefir.Weightloss,clearskin,andthedisappearanceofPMSsymptomsaresomeofthebenefitsmanywomenhavereportedfromfollowingthesetwoprinciples.Ifyou’renotfindingsuccessontheraw-fooddiet(oranydietforthatmatter),eliminatesugarforatleastonetothreemonths.
Ipersonallysawgreatresultsbyfollowingthisplan:Drinking1/4cup(60ml)ofcoconutkefireverymorningEating1/2cup(120ml)ofculturedvegetableswithbreakfast,lunch,anddinnerordrinking1/4cup(60ml)ofcoconutkefirbeforemealsDrinking1/4cup(60ml)ofcoconutkefirbeforebed
Ifollowedthiswithasugar-free,highrawdietandhadmuchbetterskinwithinthreeweeks,aswellasbetterbloodsugaranddigestiveandhormonalbalance.
Thisbookincludesasectiononmakingcoconutkefirandculturedvegetablesinchapter3,butyoucanalsoeasilyfindthematmosthealthfoodstores.IrecommendInnerEcococonutkefirandsauerkrautthathasbeenfermented,notpickledinvinegar.Kimchiisalsogreat.CheckoutmybookGoingRawforadditionalfermentedrecipes.
Anti–CandidaLifestyleTips
Asidefromremovingsugarsandaddinginprobiotics,therearemanyotherstepsyoucantakethatcanhelpcreateaninnerenvironmentwherecandidacannottakeover.
Alkaline-richdiet.(Hint:You’reholdingalltheinformationyouneedaboutthisinyourhands.)
Drinkplentyoffreshwaterthroughouttheday.Startyourdaywithtwocupsofwaterwithlemonjuiceandcayenne.Thishelpsstimulateperistalsisinthebowelsandflushesoutandassiststhekidneyintheremovaloftoxicbuildup.
Eliminatestress:asitmakesyourbodyacidic,weakenstheimmunesystem,andelevatescortisolandbloodsugarlevels—theperfectstormforcandidatogetoutofhand.
Don’toveruseantibiotics.Alwaystakeextraprobioticsifyouareprescribedantibiotics,astheywillkillallthebacteriainthebody,includingthebeneficialbacteria.
Avoidusingbirthcontrolpills:Theexcessestrogenfeedscandida.
Keepyourbowelsmovingalongbyeatingafiber-richdiet.Ifyouaresufferingfromconstipationduetocandida,giveyourselfdailyenemas.Twoweeksofdailyenemaswilldowondersforskinconditions,especiallyacne.
Avoidalcohol,caffeine,dairy,gluten,eggwhites,andredmeat,allofwhichaggravatecandidiasis.
Foranin-depth,step-by-stepanti-candidaplan,checkoutwww.yeastinfectionnomore.comandTheBodyEcologyDietbyDonnaGates.
SugarandInsulin
Sugarcanwreakhavocinotherwaysbesidesfeedingcandida.Sugarstimulatesthepancreastoreleaseinsulin,amasterhormonewhosemainfunctionistoescortthebloodsugar(glucose)intoourcellstobeusedforenergy.BecauseourSADdietscontainsomuchsugarandstarch,wearereleasinginsulinseveraltimesaday,andthat’swhereitturnsintomajorhealthproblems.
WEIGHTGAINANDTYPE2DIABETESToomanyinsulinsurgesthroughoutthedaycancontributetoweightgainandinsulinresistance.Excessinsulincausesbloodsugarlevelstodrop,leadingtostrongcarbohydratecravingsasthebodytriestocompensateforthelowbloodsugar.Thismakesusreachforthequickestformofenergy,usuallymoresugar,togetbalanced,butindoingsowecreateanotherbloodsugarspike,leadingtomoreinsulin,whichresultsinanotherbloodsugarplunge,leadingtomoreravenouscravings.It’saviciouscyclethatIexperiencedwhenIusedtoeatpasta,cake,andotherrefinedcarbohydratefoods.Thecycleofsugarcravingsandbloodsugarfluctuationsleadstoinsulinresistance,whereyourcellsnolongerrespondtothepresenceofinsulin,forcingyourpancreastoreleaseevenmore.Eventuallytheinsulinwilltellthelivertostoretheexcesssugarwe’vebeeneatingasfat.Thischainreactioniseventuallywhatleadstoobesity,type2diabetes,andacceleratedaging.Luckily,type2diabetescanbereversedbycorrectingthediet.ThedocumentarySimplyRaw:ReversingDiabetesin30Daysshowshowsixdiabeticswereabletoreversetheirconditionbyeatingasugar-free,raw-fooddiet.
HORMONALEFFECTSInsulinresistanceaffectseveryhormoneprocessinthebodydirectlyorindirectly.Inmen,excessinsulinconvertstestosteroneintoestrogen,whichcreatesabdominalfat(e.g.,thebeerbelly),aswellasmalebreasts.Forwomen,insulinresistancehasbeenconnectedtoestrogendominance,whichcanleadtopolycysticovarysyndrome(PCOS),fibroids,andexcessfacialhair.Foracnesuffers,toomuchinsulinstimulatesandrogens,whichmakesoursebaceousglandsoveractiveleadingtoexcesssebumontheskin,whichclogsthepores.
HALTEDPRODUCTIONOFHUMANGROWTHHORMONE(HGH)ExcessinsulinalsopreventsthebodyfromproducingHGH.Thisanti-aginghormonehelpsburnfat,buildmuscle,andimprovebrainfunction.LivingalifestylethatkeepsHGHlevelshighwillkeepyoulookingandfeelingyourbest.Seepages18-19forhowtoupyourlevelsnaturally.
FEEDSCANCERCELLSIn1931,GermandoctorandNobellaureateOttoWarburgdiscoveredthatcancercellsfeedonbloodglucose,andthereismuchevidencetosupportthatremovingsugarfromthedietmayslowtumorgrowth.Infact,ittakesyearsbeforecanceractuallymanifestsasatumorinourbody,sothesoonerwecorrectourdietsthebetterchancewehaveofpreventingit.WiththeamountofradiationweareexposedtointheNorthernHemispherefromthenuclearfalloutofFukushimaandthetoxicheavymetalsinourwater,food,andair,weneedtodoallwecantoprotectourselvesfromtheonslaughtofenvironmentalcellulardamage.Byremovingexcesssugarfromourdiet,drinkinggreenjuicesdaily,andeatingaclean,rawandalkalinediet,wecanprotectourselvesfromthisepidemicdisease.
TheLow–SugarLifestyle
Exerciseanddietarethetwomajorcomponentstohavingalow-sugarlifestyle.
EXERCISEExercisehelpsmakeourcellsmorereceptivetoinsulin,somakeitapartofyourdailyroutine.Movingforatleasttwentyminutesadaywillhelpstabilizebloodsugarbalance.
DIETIfyou’restilleatingfoodscontaininghigh-fructosecornsyrup,thenstop.Now.Alsoeliminaterefinedflour,whiterice,andbeerandstarteatinganatural,whole-foodsdiethighinrawfoods.Followingalow-sugar/anti-candidadietwhiletryingtoeat100percentrawistotallydoable.Theonlydifficultyisthatwhenyouremovefruit,youneedtogetcaloriesfromsomewhereelse,namelyfromfats.Ididn’tlikethewayeatingmorefatmademefeel,soinsteadIaddedgentlycookedvegetables,squashes,rootvegetables,andquinoa(pronouncedKEEN-wah),aneasy-to-digest,protein-packedalkalizingseedgrain.ItwaseasytoadaptmanyofmyrecipesfromGoingRawtomakethemBodyEcologyDiet(BED)friendly.Iusedalternativesweetenerssuchasxylitolandsteviainmyrecipesinsteadofagavenectaranddates.Therecipesinthisbookgiveyouplentyofwiggleroomtomodifyrecipesasyouseefitandusesweetenersthatworkforyou.
IhopeI’mnotmakingyousugar-phobic.Alittleistotallyokay,butyouneedtoknowyourpersonallimit.Ifyouhavebloodsugarfluctuations,cravings,orgetsleepyfromeatingsweetsandrefinedcarbohydrates,thenyouarebetteroffwithoutit.IfyouloveyourgreenfruitsmoothieslikeIdo,focusonlow-sugarfruitssuchasstrawberries,blueberries,raspberries,blackberries,acai,andapples,andaddasmanyleafygreenstoitasyoucantolerate.Thefiberfromthegreensalongwiththeproteinandmineralswillhelpkeepyourbloodsugarlevelssteady.Alittletip:Takeaprobioticordrinkkefirbeforehandsothegoodbacteriacaneatupthesugars.Youcanevenaddkefirtoyoursmoothies.
ThebestadviceIcouldgiveonmakingrawfoodisalwaysbuythehighest-qualityingredients.Mypantryisstockedwiththefreshestorganicproduce,seeds,andnuts,thefinestgourmetseasonings,andgorgeous,small-batch,cold-pressedoils.Sincewe’renotaddinganyheattoourfoodtoalterthetaste,weareleftwithonlythetrue,nakedflavorofouringredients,sobuytheverybestwheneveryoucan.Youmaynotbeaprofessionalgourmetchef,butyousurecanactlikeoneinyourkitchen.
ShoppingTipsBUYORGANICOrganicfruitsandvegetableshavebeenshowntocontainmuchhighermineralcontentduetothebetterqualityofsoiltheyaregrownin.Theyarealsogrownwithouttheuseofpoisonouspesticides,herbicides,andfungicides.OveronebilliontonsoftoxicpesticidesareusedeveryyearintheUnitedStatesalone.Manyofthemarecarcinogenicwhileothersareendocrinedisruptersthatblockormimichormonesanddisruptnormalfunctionsofthebody.Oneverysinisterpesticidecalledmethyliodide,aregisteredcarcinogen,hasbeenlinkedtoneurologicaldamage,miscarriages,andthyroidtumorsandisusedonvine-growingfruitsandvegetables,suchasstrawberries,tomatoes,peppers,andcucumbers.Itmimicsiodineandisabsorbedintothethyroidwhereitcanwreakhavoc—veryscaryconsideringthyroidcanceranddiseasehasbeenrisingexponentiallyinthiscountry.Tomakeitworse,notallpesticideswillwashoffinthekitchensinkwhenyoutaketheproducehome.Fungicidesaddedtothesoilareabsorbedintotheplants,especiallyrootvegetables,andcannotberemoved.Ofcourse,noteveryonecanaffordtoeatorganicallthetime,butyoucanchoosecertainproducethatislesscontaminatedthanothers.CheckouttheClean15andtheDirtyDozenattheEnvironmentalWorkingGroupwebsite,www.ewg.org.Signupfortheirnewslettersandgetinvolvedwiththeclean-foodmovement.Bybuyingorganicyousupportfarmerswhocareabouttheenvironment,ourhealth,andthequalityofourfood,andyouwillprotectyourselfandyourfamilyfromtheseharmfulchemicals.Howcanyoutellifthefoodyou’rebuyingisorganic?Readthelittlestickersonyourproduce.Ifthestickerhasafour-digitnumberstartingwitha3ora4,it’sconventionallygrown.Ifithasafive-digitnumberbeginningwitha9,it’sorganic.
BUYLOCALMostproduceispickedweeksbeforeitisripe,travelsmanymiles,andthenisblastedwithethylenegasrightbeforeithitsthestoreshelvestoquicklyripenit.Ifyouwanttogetthefreshestfoodforthebestprice,thenyourlocalfarmer’smarketisyourbestsource.Produceispickedfromthefarmthatmorningandsoldforlessthanyouwillpayatthegrocerystore.Therearealsocommunity-supportedagriculture(CSA)programsthatyoucanjointhatwillsupplyyouwithlocallygrownproduceinseason.Thesebuyinggroupsarea
supplyyouwithlocallygrownproduceinseason.Thesebuyinggroupsareawaytoinvestinlocalfarmsandguaranteefarmersthattheircropswillbepurchased.Theyareveryaffordable,andyougetalotofbangforyourbuckwhenthecropsareharvested.Therearealsomanyweeklyproducedeliveryservicesthatwillbringaboxoffreshproducetoyourdoor.Youcanoftentailortheseboxestoincludemorevegetablesormorefruit,andyoucanrequestcertainitemstonotbeincluded.They’realsoveryaffordableandwillsaveyouanextratriptothemarket.InSouthernCalifornia,wehaveseveralofthesedeliveryservices.IhaveoneinmyhometowncalledBeachgreensthatgetsallitsproducefromsmalllocal,organic,andsustainablefarms.Igetbeautiful,heirloomvarietiesofproduceIwouldneverseeatatypicalgrocerystore,anditfeelslikeChristmaseveryweekwhenIopenthebox!
BUYSEASONALLYBesidesthebetterflavorandcheaperpriceofbuyingseasonally,thereissomethingtoeatingthefoodsthatMotherNatureprovidesforusatcertaintimesoftheyear.Inspringtime,naturegivesuscleansingfoodssuchastenderleafygreens,grapefruits,lemons,oranges,berries,anddandelion.Thisisanexcellenttimetodoadetoxsuchasajuicefast.Inthesummer,naturegivesuscoolingfoodslikewatermelon,peaches,tomatoes,cucumber,andzucchini.Thisisanidealtimetotrya100percentrawdiet.Inautumnandwinter,wegetgroundingandwarmingfoodslikebeets,carrots,onions,garlic,sweetpotatoes,squashes,andcruciferousvegetablessuchascabbage,kale,andBrusselssprouts.(Ofcourse,thiswillvarydependingonwhereyoulive.)EatingseasonallyisanancientEasterntraditionthatconnectsustoourlocationandtherhythmofnature’scycles,andgetsusmoreintunewithourbody,whichresultsinbetterhealth.
AVOIDGMOSGeneticallymodifiedorganisms,orGMOs,areslowlycreepingintoourfoodsupply.Ifthelargebiotechnologycorporationshavetheirway,theywillbeabletocontinuetamperingwithourfoodwithoutourknowledge.Bysplicingtogethergenesfrombacteriumandgenesofplants,thesecompaniescancreatepest-ordrought-resistantfrankenfoodsthatnatureneverintended.GMOshaveneverbeentestedonhumans,butlaboratorystudieshaveshownanimalsthateatgeneticallyengineeredfoodbecomeinfertilebythethirdgeneration.GMOshavealsobeenshowntocauseliverdamage,organfailure,allergies,digestivebleeding,andbirthdefects.Currently,thelawdoesnotrequireGMOstobelabeledsoit’simportanttoknowwhatfoodstoavoid.As
ofrightnow,themajorityofcorn,soy,canola,cottonseed,andHawaiianpapayaisgeneticallymodified.Corn,soy,andcanolaarefoundinmanyprepackagedandprocessedfoods,socheckthelabelsbeforeyoubuy.Soon,geneticallyengineeredalfalfa,tomatoes,chicory,flax,potato,rice,sugarbeets,apples,andsquashwillbefillingthestoreshelvesaswell.Thisisanothergreatreasontobuyorganicandbecomeachampionforclean,safefood.IhighlyrecommendwatchingthedocumentaryTheFutureofFoodtofindoutmoreabouthowMonsantoandotherbiotechcompaniesaretryingtocontroltheglobalfoodsupply.
JusttheBasics:StockingYourPantryHereareafewofthestaplesusedregularlyinthisbook.Healthfoodstoreswillbeyourbestsourcefororganicingredients.Youcanalsofindgooddealsonline.Visitmystoreatwww.rawjudita.comforsomehard-to-finditems.
FRUITS:Lookforfresh,unbruisedfruit.Irarelybuyfrozenfruit,butifIhaveanexcess,I’llfreezeorjuiceit.•Lemons•Limes•Apples•Oranges•Bananas•Avocados•YoungThaicoconuts•Andalittlebitofwhateveriscurrentlyinseason
VEGETABLESANDLEAFYGREENS:Avoidprecut,prepackagedvegetablesthathavebeensittinginplasticbagsandcontainersforwhoknowshowlong.Insteadpickloose,vibrant-lookingvegetables,andbuyonlyasmuchasyouwilluseinfivetosevendays.•Kale•Spinach•Mesclunorspringmix•Cucumbers•Celery•Carrots•Zucchini•Onions(red,white,yellow)•Tomatoes•Bellpeppers(red,orange,andyellow;notgreen—they’reunripe!)
HERBS:Igrowmanyherbsinmygardenandonmykitchenwindowsill.It’smuchmoreeconomicalthanbuyingthematthestore,andthey’reprettytolookat.Iusethesethemost.•Basil•Mint•Cilantro•Parsley•Thyme•Oregano•Dill
RAWNUTSANDSEEDS:Rawnutsgorancidquickly,sobuyonlyamonth’sworth.•Almonds•Walnuts•Cashews•Hazelnuts•Pinenuts•Chiaseeds•Hempseeds•Pumpkinseeds•Sunflowerseeds
GRAINS:Thesearetheonlygrainsusedinthisbook.•Gluten-freewholeoatgroats•Gluten-freerolledoats
NUTANDSEEDBUTTERS:Youcanfindrawnutbuttersatmosthealthfoodstores.Onceopened,refrigerateandusewithintwomonths.•Almondbutter•Unroastedtahini
OILS:Lookfororganic,cold-pressed,extra-virginoilstogetthebestflavorandhighestnutrientcontent.ThebestseedoilsonthemarketareAndreasbrand.•Oliveoil•Flaxseedoil•Hazelnutoil•Unrefinedcoconutoil
SALTS:Tossthechemicallyprocessed,iodizedsaltandinsteaduseatracemineral-rich,naturalseasaltorpinksalt.•Celticseasalt•Himalayanpinksalt
SEAVEGETABLES:Irecommendcheckingthesourcebeforebuying.NorthAtlanticseaweedsaretheleastcontaminatedatthistime.Herearemyfavorites.•Rawnorisheets•Dulseflakesorpieces•Arame
SPICESANDFLAVORINGS:Youcertainlydon’tneedtobuyeverythingonthislist,buttheydobringavarietyofgreatflavorstorawfoods.Whenpurchasingdriedherbs,buysmallquantitiesandreplacethemeverysixmonths.•Applecidervinegar(raw,unfiltered)•Balsamicvinegar•Nutritionalyeast•Namashoyuortamari(fermented,traditionallybrewedsoysauces)•Sweet,white,orchickpeamisopaste•WholegrainDijonmustard•Freshgarlic•Freshginger•Vanillabeans•Vanillaextract(Ipreferalcohol-freefromFrontierFoods)
•Vanillaextract(Ipreferalcohol-freefromFrontierFoods)•Sun-driedtomatoes(dry,notpackedinoil)•Blackorwhitesesameseeds•Capers•Driedolives•Cacaopowderandnibs•Untoastedcarobpowder•Clovepowder•Wholenutmeg•Cinnamonsticks•Blackandwhitepepper•Garlicpowder•Onionpowder•Cumin•Cardamom•Paprika•Chipotlechilipowder•Cayennepepper•Crushedredpepper•Turmeric•Pumpkinpiespiceblend•Italianseasoningblend•Curryseasoningblend•Mexicanchilipowder•Garammasala
SUN–DRIEDFRUITS:Avoiddriedfruitcontainingsulfurdioxide,vegetablesoils,orsugar.•Raisins•Medjooldates•Cranberries•Apples•Cherries•Gojiberries
•Gojiberries•Driedshreddedcoconut(unsweetened)
SWEETENERS:Iusevarioussweeteners,butthesearemygo-tosfortheirversatilityandneutraloruniqueflavor.•Agavenectar(clear)•Xylitol•Stevia(liquid)•Maplesyrup(gradeB)•Rawhoney
Note:Someingredientsinthisbookarenot100percentraw,suchasmaplesyrupandrolledoats.I’mnotaraw-foodpuritan,sobendingtherulesdoesn’tbotherme,especiallysincethey’restillfullofgoodmineralsandincrediblytasty!
EquipmentYoudon’tneedtogooutandbuyspecial,expensiveequipmenttogetstartedwithrawfood.Youprobablyalreadyhaveeverythingyouneed,butafewgadgetshereandtherecanmakethingseasier.Here’salistofsomeraw-foodkitchenbasicsIkeepinmykitchen.
AGOODKNIFE:You’regoingtodoalotofslicinganddicingsogetyourselfagood-quality8-inch(20cm)chef’sknife.Aparingknifeisalsohandy,asisaknifesharpener(moreaccidentshappenwithadullknifethanasharpone).
CUTTINGBOARD:Ilikewoodandbambooboardswithalargesurfacearea.
MEASURINGCUPSANDSPOONS:Getasetofdrymeasuringcupsaswellasaliquidmeasuringcupandasetofmeasuringspoons.
MIXINGBOWLS:Small,medium,andlargebowlstohelpyoumakeyourrawcreations.
HANDYUTENSILS:Theseincludethingslikearubberspatula,peeler,whisk,smalloffsetspatula,mixingspoon,handgrater,julienneslicer,strainer/colander,sushimat,citrusreamer,spicegrinder,andsqueezebottle.
MICROPLANE:Thisoneisoptional.Thislong,finegraterisexcellentformincinggarlicandgratingzestandspices,andisoneofmyfavoritegadgetsinthekitchen.
NUTMILKBAG:Thisreusablenylonbagisusedtostrainnutpulpwhenmakingnondairynutmilk.
MASONJARSANDSTORAGECONTAINERS:Iusequart-sizemasonjarstosoaknutsandstoresaucesandingredients,andI
Iusequart-sizemasonjarstosoaknutsandstoresaucesandingredients,andIdrinkmysmoothiesoutofthem,too.Avarietyofdifferentstoragecontainersareessential.Iprefertouseglasscontainersoverplastic.
SPIRALIZER:Thisfunlittlecontraptionwillturnzucchini,daikonradish,carrots,andothervegetablesintospaghettinoodles.
MANDOLINE:Thiswillcutyourvegetablesintopaper-thinslices.It’sabigtimesaver,butyoucanalwaysdoitbyhand.
ICEPOPMAKER:Thisoneisoptional,butIhaveseveralicepoprecipesthatfittheNorpoFrozenIcePopMaker,thoughanybrandwillwork.Youcanevenuseanicecubetrayforyouricepops.
MINICUPCAKEPAN:Thisisoptionalthoughveryhelpfultomakemycupcakerecipes.Theykeeptheshapemuchbetter,butyoucanbypassitandjustpressdoughcarefullyintothewrappersbyhand.
PASTRYBAG:Thisoptionaltoolmakesicingyourcupcakesabreeze,butalittlebutterknifeandsomepatiencewillwork,too.
FOODPROCESSOR:Aseven-cup(1.6liter)foodprocessorisbigenoughtohandleeverythinginthisbook.IuseonlytheSbladeformyrecipes,butashreddingbladeisalsoreallyhandyforpreppinglargeamountsofvegetables.
BLENDER:Ahigh-speedblenderlikeaVitamixorBlendtecisatreattoownandaworthwhileinvestmentifyouloveworkinginthekitchen.Youcanmakethesilkiestsaucesandcreamsaswellasgelatosandnutbutters,but,unfortunately,theseblenderscanbeabitpricey.Aconventionalblenderwilldojustfinestartingout,butitmaymeanabitmoreeffortandtheresultsmaynotbeassmooth.Aminiblenderisalsohandyformakingsmallbatches—it’snotessentialbutnicetohave.
JUICER:Getajuicerthatcanhandleeverythingfromfruitsandvegetablestoleafygreens.I’vehadanOmega8005foryears.It’sanall-purposemachine,butalittleslowandclunky.Fasterjuicersareconvenient,butthespeedoxidizesthenutrients,soit’sabitoftradeoffwithwhicheveroneyougowith.Ifyouhaveonlyablender,youcanprocessyourfruitsandveggieswithalittlebitofwaterandthensqueezetheliquidthroughanutmilkbagtomakejuice.
DEHYDRATOR:I’vemadetherecipesinthisbookdehydrator-free,butifyouownone,useittowarmyourrawdishes.MybookGoingRawcontainsdeliciousrecipesthatcallforadehydrator.
Techniques,Tips,andTricksYoudon’thavetogotoculinaryschooltobecomeaproficientrawfoodhomechef.Hereareafeweasytechniquesandtipstohelpyouwiththerecipesinthisbook.Itmightbealittleslowgoingatfirst,butwithabitofpracticeyouwillbeaproinnotime!
SPIRALIZINGVEGETABLESTurningyourveggiesintonoodlesisabreezewithaspiralizer.It’sbesttousevegetablesthatarestraightanddon’tcontainalotofseedslikecucumbersorverylargezucchinis.Ipreferspiralizersthatmakethickerspaghetti-likenoodlesinsteadofveryfineangelhairbecausethelargernoodlesreleaselesswater.Ifyoudon’townaspiralizeryet,youcanmakeribbonsusingavegetablepeeler.
VANILLABEANSIloveusingfreshvanillabeans,buttheycanbesomewhatpriceyifyoubuythemindividually.I’veseensinglebeanssellingfor$10whenIgetthemforaround$0.50eachbybuyingtheminbulk.Checktheresourcessection(page169)forsuggestionsonwheretobuythemandsavebigtime.Youcanalsofindvanillapowder,whichiswholevanillabeansgroundeddown.Alittlegoesalongwaysostartoffsmalloritmayovertakeyourdish.
Toscrapeafreshvanillabean,useaparingknifetomakeaslitdownthemiddlewithoutcuttingallthewaythrough.Usethetipoftheknifetoopenupthebeanandexposetheseeds.Usethesideoftheknifetoscrapeoutseeds.Isteepleftoverpodsinteasordrythemoutandgrindthemintovanillapowder.
SOAKINGNUTSANDSEEDSSoakingnutsandseedsnotonlymakesthemeasiertoblend,butitalsoremovestheenzymeinhibitorsthatmakeseedsandnutsdormant.Removingtheenzymeinhibitorsdecreasessomeoftheacidityandbitternessandmakesthemeasiertodigest.Brazilnuts,cashews,andhazelnutsdonothaveenzymeinhibitors,butsoakingthemwillhelpthemblendbetterifyoudon’thaveahigh-powerblender.Irecommendsoakingthemfortwohours,butit’snottotallynecessary.
Soaknutsbyputtingtheminabowlandcoveringthemwithwater.Youcaneitherleavethemonthecounterorintherefrigerator.Iprefertoleavemine
eitherleavethemonthecounterorintherefrigerator.IprefertoleavemineonthecountersoIdon’tforgetaboutthem.
Soaktimeswilldependonwhichnutsyouuse.Youcanalsouseseedsoracombinationofboth.
SoakingTime•Brazilnuts:2hours•Almonds:8-12hours•Cashews:2hours•Hazelnuts:2hours•Pecans:4-6hours•Pumpkinseeds:4-6hours•Walnuts:6-8hours•Hempseeds:None(notnecessarytosoak)
THERAWDEALONRAWNUTSIn2008,theFDArequiredallalmondsgrownintheUnitedStatestobepasteurizedtopreventsalmonellacontamination.Underthisnewlaw,almondgrowerswerestillallowedtolabelthealmondsraw,though,technically,theyarenolongeraliving,sproutableseed.Sincethen,manynutgrowershavepasteurizedviagas,steam,orirradiationnotonlytheiralmonds,butalmostallnuts.Rawnutspurchasedatmostchaingrocersareprettymuchallpasteurized.Thisisunfortunate,butitdoesn’tmeanit’sallbad.Pasteurizednutsstillcontainhealthyfatsandminerals.Thegoodnewsisimportednuts,suchasItalianalmonds,donothavebepasteurized,andthereisaloopholeforU.S.farmerstobeabletosellrawnutsdirectlytoconsumers.Youcanfindtrulyrawnutsonsomerawfoodwebsites,andmanyoffergreatdealsonbulkpurchases.
YOUNGTHAICOCONUTSTwopopulartypesofcoconutsareavailableatmosthealthfoodstoresandAsianmarkets:theiconicfuzzybrowncoconutsandtheyoungThaicoconuts.Thelatterarethewhite-huskedcoconutswithcut,cone-shapedtopsusuallyfoundintherefrigeratedproducesection.
Maturecoconutshaveverythickdrymeatandlittlewater,whileyoungThaicoconutshaveasmallamountofsoftmeatandcontain1to2cups(235-353ml)ofwater.Lookforoneswithasoft,spongyhuskandnodarkpurplespots
ml)ofwater.Lookforoneswithasoft,spongyhuskandnodarkpurplespotsorcracksonthebottom.OnlyyoungThaicoconutsareusedfortherecipesinthisbook.
OpeningYoungThaiCoconuts
Therearetwowaystoopenacoconut.Irecommendgettingagood-sizecleaveraswellasasturdychef’sknife.
IMPORTANT:Stayfocusedwhenusingacleaver.Donotraiseyourarmaboveyourheadorleaveyourfingersexposedanywherenearthetarget.
THEQUICKMETHOD:Placecoconutonahard,flatsurface.Useacleaver(andyourburlymuscles)tomakefourdeepcutsintothetopofthecone.Keepyourhandsoffthecoconut,ok?It’squick,easyandmostofthetimenotmessy.Removethetopandskipdowntostep4.
THEEASYMETHOD:1.Useasharpknifetoremovethehuskfromthetopportionofthecoconut,
exposingthebrownnut.2.Turnthecoconutonitssideandholditfirmlyfromthebottom.Withthe
heelofasharpcleaver,aimfortheoutermostpartoftheexposednutandgiveitafirmwhack.Itmaytakeafewtries,dependingonthecoconut.
3.Onceyouhavetheheelfirmlyinthenut,turnthecoconutbackonitsbaseandliftthecleavertocreateaflap.Thiswillhappenverynaturallyasthecrackwillalways(ok,usually)createaperfectcircle.
4.Pourthecoconutwaterthroughafinestrainerbeforeusingtoremoveanyshellpieces.
5.Thewatershouldbeclearorslightlycloudyandsweet.Ifitispurple,verycloudy,orsmellsoff,youshoulddiscardthewholecoconut.Alwaysdoatastetestbeforeusingthecoconutorcoconutwaterinarecipe.
6.Storethewaterintherefrigeratorandusewithinthreedays.
Scraping1.Usearubberspatulatoscrapeoutthemeat.Dependingonhowyoungthe
1.Usearubberspatulatoscrapeoutthemeat.Dependingonhowyoungthecoconutis,youwillhavemeatrangingfromverygelatinoustothickandfirm.
2.Removeanybitsofshellwithaparingknife.3.Coconutmeatstoresverywell.Keepitinthefreezeruntilyou’rereadytouseit.
ToMakeCoconutMilk1.Addthecoconutwaterandscrapedmeatofthecoconutintoahigh-powerblenderandprocessuntilsmooth.Ifthecoconutmilkcomesouttoowateryorlooksspeckledaddadditionalcoconutmeat(fromanothercoconut)untilithasaconsistent,milky(notspeckled)texture(itwillbealittlethickerthancanned,storeboughtcoconutmilk).
2.Coconutmilkisgreattouseinsmoothies,desserts,soups,andsauces.Iuseitinseveraloftherecipesinthisbook,includingtheCarrotGingerCoconutSoup(page77)andCocojito(page63).
FOODSTORAGE
Fruit:Somefoodsarebestleftonthecountertopsuchastomatoes,nectarines,peaches,pears,plums,watermelon,citrusfruits,unripebananasandothertropicalfruit,andavocados.Ripentropicalfruitonthecounterandthenmoveittotherefrigerator.Whenavocadosarefullyripe,stickthemintherefrigeratorwherethey’llkeepforanothertwotothreedays.Foodsthatspoilthefastestareavocados,bananas,basil,cherries,corn,dill,mushrooms,strawberries,andwatercress.Eatthemwithintwotothreedaysofbuyingthem.
Leafygreens:Tokeepyourherbsandleafygreensfromgettingsadandslimy,washthemincoldwater,patthemmostlydry,andwraptheminpapertowels.IlikestoringtheminEverettgreenbags,butaregularplasticbagwilldo.Thiswillkeepthemfreshforuptooneweek.
Vegetables:Mostvegetablescanbestoredinaplasticbagintherefrigeratorforseveraldays,suchasbroccoli,cauliflower,cucumbers,celery,greenonions,peppers,beets,carrots,andsummersquash.Removetopsofbeetsandcarrots.Storetopslikeleafygreensandusetheminsaladsandjuices.
Garlicandonions:
Storeinthepantryawayfromheatandlight.
Berries:Storeberriesintherefrigerator,unwashed,intheiroriginalcontainer.
Mushrooms:Storeinapaperbagintherefrigerator.
Oils:Olive,flax,andotherseedoilsshouldbekeptintherefrigeratorandawayfromlight.Theygorancidquickly,sousethemwithinonemonthofopening.Coconutoilisveryshelfstableandcanlastforseveralweeksinyourpantry.
Nutsandseeds:Istorethemintherefrigeratortomaintaintheirfreshness.
Oats:Oatswilllastthreemonthsinanairtightcontainerinthecupboardorsixmonthsifstoredintherefrigerator.
Seaweeds:Storeinanairtightcontainerinthecupboardtoretainfreshness.
Note:Freshenupyourlimpgreens,celery,carrots,andgreenonionsbytrimmingoffwhateverdoesn’tneedreviving.Submergeinasinkorbowloficecoldwaterforseveralminutes.Shakeoffexcesswaterbutdonotdrycompletely.Looselywrapinpapertowelsandplaceinaplasticbagandreturntotherefrigerator.Theyshouldperkupintwotothreehours.
BLENDINGTIPSPlaceliquidingredientsintotheblenderfirst,followedbysolidanddryingredients.Thiswillhelpgetthebladesmoving.
Thefrictionfromhighpowerblenderscanheatupyourfood.Thisisgreatifyou’remakingasoup,butiftheblendermotorgetstoohotbyrunningexcessively,itwillshutdownfor15minutesormoredependingonwhatbrandyou’reusing.
Foreasycleanup,fillwithwaterandasquirtofdishsoap,blend,andrinse.
FOODPROCESSORTIPSFoodprocessorsarebetterforblendingsolidfoodswhileablenderisbettersuitedforliquids.
Usethe“Pulse”buttontoquicklychopyouringredientsorusethe“On”
Usethe“Pulse”buttontoquicklychopyouringredientsorusethe“On”buttontoblendandhomogenizeingredients.
Youmayneedtostopandstartyourmixtureifitstartstocreepupthesides.Scrapedownthesidesofthecontainerandpushingredientstowardthebladeasneeded.
TheRawFoodGroupsThinkyou’llstarveonaraw-fooddiet?Youwon’t!Here’sanoverviewofmanyofthedeliciousfarethatyoucanenjoy.
FRUITSFruitsareloadedwithvitamins,minerals,phytonutrients,andsimplesugarstofuelourcells.Onaraw-fooddiet,you’llenjoyapples,oranges,strawberries,pineapples,papaya,bananas,apricots,plums,dates,driedfruits.
VEGETABLESVegetablesarelowincaloriesandfulloffiber,soyoucaneatasmuchasyoulike.Munchoncucumbers,celery,bellpeppers,tomatoes,beets,zucchini,broccoli,cauliflower,peas,corn,andsoon.
LEAFYGREENSGreenleavesareessentialtoarawfooddietbecausetheycontainessentialmineralssuchascalcium,iron,andmagnesium,andareagreatsourceofproteinandblood-buildingchlorophyll.Greenandredleaflettuce,kale,spinach,collards,Swisschard,romaine,bokchoy,watercress,arugula,dandelion,andlambsquartersareafewleafygreenall-stars.
SEEDSPumpkin,sunflower,hemp,flax,chia,andsesameseedsareagreatsourceofprotein,mineralsandessentialfattyacids.
NUTSAlmonds,cashews,Brazilnuts,walnuts,pecans,pinenuts,hazelnuts,pistachios,wildjunglepeanuts,andmacadamianutsallcontainheart-healthyfats,protein,andminerals.
GRAINSOats,kamut,spelt,quinoa,buckwheat,andhand-parchedwildricecanallbepreparedraw.Inthisbookwewillonlybeusingoats,theeasiestonetoprepare.
SPROUTSAlfalfa,sunflower,broccoli,clover,mungbeans,chickpeas,lentils,andquinoaarejustafewtypesofsproutsyoucangrowathomeandenjoyinsaladsandwraps.Seemyfirstbook,GoingRaw,forinformationonhowtogrowyourownsprouts.
FERMENTEDFOODSFermentedfoodscontainhighamountsofbeneficialbacteriathathelpimproveourdigestionandstrengthenourimmunesystem.Sauerkrautandculturedvegetables,kombucha,water,coconutandkefir,almondandcoconutyogurt,andmisopasteareallpartofaraw-fooddiet.
FATSAvocados,coconuts,andsun-driedolivesaswellasoilssuchascoconut,flaxseed,hempseed,sachainchi,andoliveoilareallhealthyfats.Makesureoilsarecold-pressed(notexpeller-pressed)andextravirgin.
Note:DOavoidpeanutoil,whichisrefinedandmaycauseallergicreactions,andrawsunflowerandsaffloweroils,whichcontaintoomuchinflammatoryomega-6.Alsoavoidcanola,soybean,andcornoil,becausetheyareveryprocessedandmaycomefromgeneticallymodifiedcrops.
SEAVEGETABLESThereareatleasttwodozenedibleseaweeds,butmyfavoritesaredulse,kelp,nori,wakame,andarame.They’refullofessentialtracemineralsandaminoacidsandhavegreatradiation-protectingqualities.
SUPERFOODSSuperfoodshaveexceptionallyhighconcentrationsofnutrientsanduniqueproperties.Therearemanyoutthere,butmyfavoritesaregojiberries,macapowder,beepollen,blue-greenalgae,marinephytoplankton,andcacao.Seepage34-35formoreonsuperfoods.
SWEETENERSClearagavenectar,palmsugar,rawhoney,stevia,yaconsyrup,mesquitepowder,xylitol,erythritol,lucuma,maplesyrup,anddehydratedcanejuice(rapadura)allnaturallyaddsweetness.Exceptforrawhoney,driedstevialeaf,lucuma,andmesquite,mostsugarsareprocessedtosomeextentandarenotconsideredtrulyraw,eveniftheyarelabeledassuch.Avoidwhiteprocessed
consideredtrulyraw,eveniftheyarelabeledassuch.Avoidwhiteprocessedsugar,sugarintheraw,andturbinadosugar,whichareallstrippedoftheirminerals.Alsosteerclearofallartificialsweetenerssuchasaspartame,sucralose,andsaccharin.
AnOverviewofAlternativeSweetenersTherearemanydifferentalternativesweetenersonthemarketthatyoucanuseinyourrawcreations.Mostareprocessedtosomedegree,butIhavefoundtheoneslistedheretobethebestandsafestchoicefortheconsciouschef.
STEVIAThissweetenercomesfromthesteviaplant,whoseleavescanbedriedandgroundintoagreen,all-naturalpowder.It’sintenselysweetwithabitter,licorice-likeaftertaste.Italsocomesinaprocessedwhitepowderformaswell
licorice-likeaftertaste.Italsocomesinaprocessedwhitepowderformaswellasaliquid.Iprefertouseliquidsteviainmyrecipesandfinditworksbestinbeverages.Ithasnosideeffects,noimpactonbloodsugar,andissafefordiabetics,cancerpatients,andthoseonacandida-eliminationdiet.Alittlegoesalongway,souseitsparingly.IliketouseSteviaBotanicaandSweetleafbrandsinmyrecipes.
AGAVENECTAROncethekingofnaturalsweeteners,thissweet,neutral-tastingliquidhasbeencriticizedinsomehealthcirclesforbeingworsethanhigh-fructosecornsyrupasit,too,iscomposedmostlyoffructose.Ifindthattoberatheralarmistsinceagaveisminimallyprocessedfromthesucculentagaveplantwhilehigh-fructosecornsyrupisahighlyprocessedrefinedsugarmadefromgeneticallymodifiedcorn.Fruitalsocontainsfructose,butnooneissayingweshouldavoidfruitliketheplague.Qualityisimportant,though.Theagavenectaryouwanttolookforisclear.Youwillfindmanyambershadesofagavelabeledasrawbecausefructosewillcaramelizeat110°F(43°C).Thisisbelowthe118°F(48°C)rawlimitsocompaniesfeeltheycangoaheadandcallitraw,thoughithasclearlygonethroughachemicalchange.Sincesomepeoplehaveanaversiontoit,I’mnotusingitasmuchinthisbook,butIhaveincludeditinrecipeswhereIthinkitworksthebestcomparedtoothersweeteners.
XYLITOLXyloisGreekforwood,fromwhichthissweetenerismostlyharvested.Itisazero-glycemic,crystallizedsugaralcoholthathasnoeffectonbloodsugaranddoesnotcontributetobacteriaandyeastgrowth,makingitagreatoptionfordiabeticsandcandidasufferers.Iusethissweetenerquiteabitasittastesverymuchlikesucroseandworksmagnificentlyindesserts.Ichosetousethissweetenerthemostinthisbookbecauseitiseasytofindinmosthealthfoodstores.It’sperfectlysafeandhasnomajorsideeffects,thoughalaxativeeffectmayoccurwithoverconsumption.Ifyou’resensitivetoit,thenIrecommendtryingerythritolinstead.
ERYTHRITOLThiscrystallizedsweetener,extractedbyfermentingfruitsugars,isverysimilartoxylitol.It’salsoazero-glycemicsugaralcoholandisabitlesssweetthansucrose.Itisabsorbedintothebloodstreamfromthestomach,nottheintestines,soitwillnotcauseanydigestivedisturbances.Ifyouwouldliketouseitinsteadofxylitol,youwillneedalittlebitmoreofittoachievethesameamountofsweetness.
sameamountofsweetness.
YACONSYRUPThislow-glycemic,thick,molasses-likesyrupismadefromthetuberousrootsoftheyaconplant.Becauseitcomesfromtheground,itisverymineralrichandalsocontains50percentfructooligosacharides,short-chainfructosemoleculesthatarenotdigestedbythebodyandhavenoimpactonbloodsugar.Itisalsoaprebiotic,asithelpsfeedbeneficialbacteria.Yaconsyruphashalfthecaloriesofsugarandisdiabeticfriendly.IuseorganicyaconsyrupbyNavitasNaturals.
MAPLESYRUPIusethisdelicious,mineral-richsweetenertoenhancetheflavorofdessertsandgranolas.Itdoesimpactbloodsugarandfeedsbacteriaandyeastsoavoiditifyouarediabeticorfollowingananticandidaoranticancerdiet.
COCONUTPALMSUGARAlight-browncrystallizedsweetenermadefromtheevaporatednectarofpalmtrees,coconutpalmsugarisminimallyprocessedandcontainsanarrayofmineralsandvitamins.Itislowerontheglycemicindexthanagaveorhoneyandtastesdelicious.Avoiditifyouarefollowingananticandidaoranticancerdiet.
EVAPORATEDCANEJUICEThisisaminimallyprocessedformofsugarthatstillhasthenutrientsintactfromthesugarcane.It’sabrown,grainysweetenerthatiswonderfultouseinrawpiecrustsandotherdesserts.It’samuchbetteralternativetorefinedsugar,butavoiditifyouarediabeticoronananticandidaoranticancerprogram.
HONEYThoughnotaveganproduct,honeydoeshavewonderfulhealingpropertiesandcomesinmanydifferentfloralvarieties.Makesurethelabelsaysunfilteredandraw.Donotgiveittobabiesandavoiditifyouareonalow-sugar,anticandida,oranticancerprogram.
DATESYoucansweetenmanyrecipeswithdates.They’reallnaturalandfullofminerals.MyfavoritedatesareMedjooldates,whicharelarge,softandcaramel-like.Avoidifyouareonalow-sugar,anticandida,oranticancerprogram.
program.
Thoughsomerecipesarespecificaboutwhichsweetenertouse,manyallowyoutochooseyoursweetenerofchoice.SometimesIliketouseacombinationoftwodifferentsweeteners,likeafewdropsofsteviaalongwithagave.
SuperfoodsTherearesomefoodsthataresohealth-promoting,theydeservetheirowncategory.Thesefoodsusuallyhaveexceptionallyhighphytonutrientandantioxidantcontentorothernutritionalbenefits.Thefollowingaretherockstarsoftheraw-foodworld.EventhoughIdon’tusealloftheseinthisbook,Isuggestyouexperimentwithasmanyasyoucan.Theyareeasytoincorporateintoyourcookeddishesaswell.
HEMPSEEDSTheserich,nuttyseedswillnotgiveyouthemunchies,norwiththeygrowintoamedicinalplantforyourherbcollection.Buttheyarefullofessentialfattyacidslikeomega-3and-6andgamma-linolenicacid,asuper-anti-inflammatoryfattyacidthathelpsbalancehormones.Hempseedsarealsoveryhighincompleteprotein.Infact,theyare35percentdigestibleproteinandanexcellentsourceofmajorandtraceminerals.Ienjoythemsprinkledoversalads,blendedintosmoothies,mixedintochocolatetreats,ormadeintoanutmilk(page59).
GOJIBERRIESThesepretty,redberrieshavebeenusedasatonicherbintraditionalChinesemedicineforcenturies.Consideredanadaptogen,atermusedtodescribeherbsthathavetherapeuticeffectsonthebody,gojiberrieshavebeenknowntosupporttheliver,kidney,andadrenalsandboostimmunefunction.TheycontaintwotofourtimestheamountofantioxidantsfoundinblueberriesandaretheonlyfoodknowntostimulatethebodytoproducemoreHGH,making
itagreatantiagingfood.Gojiberriesalsocontainallessentialaminoacids,iron,andothertraceminerals.Enjoytheminsmoothies,asasnack,overcereal,orindeserts.
CACAOThisdeliciousbeanisveryhighinantioxidants,heart-protectingmagnesium,blood-sugar-balancingchromium,andimmune-supportingzinc.It’salsohighintryptophan,amood-enhancingaminoacidthatisresponsiblefortheproductionofserotonin,ourprimaryneurotransmitter.Enjoycacaoinpowderformorasnibsinsmoothiesanddesserts.
COCONUTSCoconutshaveahostofgreathealthbenefits.Theycontainlauricacid,whichyourbodyconvertstomonolaurin,acompoundthatisantimicrobial,antifungal,antiparasitic,andantibacterial.Lauricacidisalsoamedium-chainfattyacid(MCFA)thatiseasilydigestedandusedasfuel—likecarbohydratesbutwithouttheinsulinspike.MCFAsactuallyboostyourmetabolismandhelpyourbodyburnfatforfuel,helpingyougetleanandmean.Blendcoconutmeatandoilintosmoothiesanddesserts.Usecoconutoilasamoisturizer,asshavingcream,orinyourhairtotamethefrizzies.
CHIASEEDSYoumayremembercha-cha-cha-chiapetsfromwhenyouwereyounger.Well,nowthetinyancientLatinAmericanchiaseedsaremakingacomebackinabigway.Theyareanexcellentsourceofessentialfattyacids,havingounceforouncemoreomega-3thansalmon.Chiaisalsoacompleteproteinandagreatsourceofcalcium,potassium,andfiber.Theycanhelpregulatebloodsugar,curbyourappetite,andprovidelong-lastingenergy.Chiaseedsdon’thavetobegroundlikeflaxseedstogetallthenutrients.Addthemtosmoothiesortrytheminchiapuddings(page44)orChiaFresca(page68).
SPIRULINAThisancient,single-celled,blue-greenspiralalgaehasexistedsincethedawnoftime.Itisthesimplestoflifeformsandcontainsinitthebuildingblocksoflife,asitistheverybeginningofthefoodchain.Itgrowsnaturallyinwarm,alkalinelakesandpondsandhasbeeneatenasafoodforfivethousandyears.Ithasahigherconcentrationofprotein(59percentto71percent)thananyotherplantfoodandhasasmuchironasredmeat.Itisalsorichinvitamins,chlorophyll,phytonutrients,andenzymes.Buyitasapowderanduseitin
chlorophyll,phytonutrients,andenzymes.Buyitasapowderanduseitinsmoothiesanddressings,sprinkleitoversalads,oraddittorawdarkchocolatedesserts.
CHLORELLA:Likespirulina,chlorellaisasingle-celledmicroalgae.Itgetsitsnamefromthehighamountofchlorophyllitpossesses.Itisalsorichinvitamins,minerals,aminoacids,essentialfattyacids,andphytonutrients.Itssuperpoweristhatitisagreatdetoxifier,clearingheavymetals,pesticides,andothertoxiccompoundsfromthebody’stissues.It’salsoagreatliverandbloodcleanserandimprovesimmunefunctioninpeopleundergoingchemotherapy.Italsohasanunusualabilitytomultiplythegrowthrateoflactobacillus(beneficialbacteria)inourstomachandintestines,therebyimprovingdigestionandassimilationofnutrients.Chlorellacanbetakenasapowderorpressedtablets.Thetabletsareactuallyreallytastytochewonbutwillturnyourmouthbrightgreen.Don’tchewonthembeforeabigdate!
MACAMacarootisgrownhighinthePeruvianAndes.Itisharvested,dried,andgroundintoapowder.Ithasbeenenjoyedforthepast2,600yearsforitslibido-enhancingpropertiesaswellasforimprovingstrengthandstamina.Likegojiberries,itisanadaptogenandhastheabilitytobalancethebody’sglandular-hormonal,nervous,andcardiovascularsystems.It’sbeenknowntoimproveproblemswithanemia,stress,chronicfatigue,depression,fertility,thyroidissues,PMS,andmenopausalsymptoms.Usepowderedmacainsmoothiesanddesserts.
BEEPOLLENOneofthemostcompletefoodsfoundinnature,beepollencontainsalltwenty-twoaminoacids,eighteenvitamins,fourteenfattyacids,andanarrayofminerals,enzymes,andantioxidants,aswellashavingaphrodisiacandfertility-improvingproperties.Athletescanbenefitfromincreasedstrength,endurance,energy,andspeedbytakingbeepollen.Enjoyitinsmoothies,elixirs,desserts,orbyitself.
ACAIThislittlebluish-purpleberrycomesfromtheAmazonrainforestsofBrazil.Itcontainshighlevelsofessentialfattyacidsandisremarkablyrichinantioxidantsandsterols.Itishighinmineralsandvitamins,includingcalcium,phosphorus,betacarotene,andvitaminE.Acaimightbehelpfulin
calcium,phosphorus,betacarotene,andvitaminE.Acaimightbehelpfulinthepreventionofcancer,asitsabilitytoneutralizefreeradicalsisextraordinary.Recentresearchhasalsoshownthatacaicanhelpregenerateandproducestemcells.Youcanfinditinafreeze-driedpowderorasapureeinthefreezersectionofyourhealth-foodstore.Blendthesesuperfoodsintosmoothiesoruseindesserts.
CAMUCAMUBERRIESTheseberriesarenativetotheSouthAmericanrainforest.TheycontainthirtytimesmorevitaminCthanorangesandareanexcellentsourceofcalcium,phosphorus,potassium,andiron.They’regreatforboostingtheimmunesystemandcreatingbeautifulskinandstrongtendons,asvitaminCisessentialforthesynthesisofcollagen.They’realsogreatforwardingoffviralinfections,decreasinginflammation,andmaintainingexcellenteyesight.Youcanbuycamucamupowderandaddittowater,juice,smoothies,ordesserts.IstaveoffcoldsandsorethroatsbydrinkingateaspoonmixedinwaterseveraltimesadayifIhaveanysignofsymptoms.Itworkslikeacharmeverytime.
KELPThisseavegetableisveryrichinmineralsincludingcalcium,magnesium,potassium,iron,andiodine,whichisessentialforthyroidfunction.Itcontainsphytochemicalsthathavetheabilitytoabsorbandeliminateheavymetalsandradioactiveelementsfromthebody.Kelpalsocontainsessentialsugarsthatareantibacterial,antifungal,andantiviral.Youcanbuydriedkelpthatcanbereconstitutedinwaterandaddedtosaladorsoups,oryoucantrykelpgranules.Thegranulescanbeusedasasaltreplacementorseasoning.
NONIIfyoucangetpastthesmellygymsockodor,thistropicalfruitisagreathealth-promotingfood.Itcontainspowerfulantioxidantsandisparticularlyhelpfulforpeoplewithcompromisedimmunesystems.Studiesshowitstimulateswhitebloodcellsandmakesthemmorepowerful.Freshnonicanboostserotoninlevelswhilefermentednonijuicehasstrongantimicrobialandantifungalproperties.Teafromtheleavesaidsdigestion,stabilizesbloodsugarlevels,eliminatestoxins,anddoesn’tcontainthepungentodorofthefruit.Youcanfindthefruitinpowderedformatheathstores.Addalittletowater,coconutwater,orsmoothies.
ALOEVERATopically,aloeisexcellentforhealingburns,acne,eczema,insectbitesand
Topically,aloeisexcellentforhealingburns,acne,eczema,insectbitesandstings,poisonivy,rashes,skinallergies,andinfections.Internally,aloe’santimicrobialpropertiesaregreatfordigestivewellness.Itcutsanddissolvesmucusintheintestines,allowingittoincreasenutrientabsorption.Itiseffectiveatkillingyeast(candida)andincreasesthepresenceoffriendlybacteriaasaprebiotic.Itisalsoabletoactivatethelivertoproduceglutathione,apowerfulantioxidantessentialfortheproductionofwhitebloodcells.Freshaloegelissuperiortobottledgel.Buythickaloeleaveswithoutwhitespeckles.Youwillneedtofiletthemtoremovetheinnergel,whichcanbeaddedtosmoothies,soups,dips,andsalsas.
Tolearnmoreaboutusingsuperfoodsinrecipesandeverydaylife,checkouttwoofmyfavoritebooksonthetopic:SuperfoodKitchenbyJulieMorrisandSuperfoodsbyDavidWolfe.
RawinaCookedWorldChancesareyou’reprobablytheonlyoneinyourfamilyinterestedinfollowingarawdiet.Iwasandstillamtheonlyrawfoodistinmyfamilyandamongmyclosestfriends(thoughIdohavemanyrawfriendsaroundtheworld!).Ididn’thavealotofsupportwhenIstartedmyrawdiet,butIknewIhadtomakeachangeifIwantedtofixmyskinproblem.Iwrotedownmygoalsandwasdeterminedtoreachthemdespitethenaysayersandthechallengesthatcomeaboutwhentryingtoeat100percentfreshfoods.Iwasespeciallyblessedtohaveahusbandwhowastotallysupportive,thoughhehimselfwasn’treadytotakethe100percentrawplunge.Hesawmyfrustrationwithmyskinandwasonboardwithsupportingmeinthisnewhealthendeavor.ThoughthereweredaysIcouldhavekilledhimforbakingapizzawhileIwasjuicefasting,itmeantalottometohavehimcheeringmeon.Inspiredbymysuccess,heeatsatleast50percentrawmostdays,isanavidsurfer,rarelygetssick,andisinpeakhealthatageforty.
TWOBITSOFADVICEWHENGOINGRAW1.Askforsupport.Explaintoyourlovedonesthegoalsthatyouwantto
reachthroughthisdiet.Askthattheysupportandnotjudgeorcriticizeyourefforts.
2.Don’ttrytochangetheirdiet.Peopleareveryattachedtothefoodtheyeat,sodon’ttrytochangesomeone’sdietifheorsheisn’treadyforit.Bettertoletpeopleseeyourgreatresultsandbeinspiredthantopushthemoutoftheircomfortzone.
INTRODUCINGRAWFOODTOKIDSChildrencanbeenticedeasilywithrawfoods.Fruitsmoothies,icepops,andrawdessertswillnotbeaproblematall.Gettingthemtoeatrawvegetables,though,mightbe.Herearesomeeasytips.•Explaintokidshowdifferentvegetableshelpthemgrowintosuperheroes.Forexamples,carrotsmakeyoureyesseebettersoyoucanspotbaddies.Broccoliwillhelpyounotgetsick.SpinachmakesyoustronglikePopeye.(Thisiswhatmyparentstoldmegrowingupanditworked.)•Sneaksomemildgreensintotheirsmoothies,butaddsomeblueberriessothecolorisn’tso...green.
•Letthemhelpyoupreparerawrecipes.•Plantagardenwiththemsotheylearnwherefoodcomesfrom.Theywillgetatotalthrilloutofeatingfoodthattheygrewthemselves.
ACCOMMODATINGACOOKEDFAMILYIfyouhavetogoitalone,youwillprobablyhavetomakefoodbothforyourselfandforyourfamily.Integratesomeoftherawrecipesfromthisbookintofamilymealsbyaddingrawsoupsandsaladsalongsidecookeddishes.Herearesomerecipesthatareveryfamilyfriendly:•Cherry-HempMuesliwithVanillaCashew-HempMilk(page44)•SouthwestCornChowder(page73)•NachoCheeseSauce(page86)•SmokyGuacamole(page86)•RedBellPepperHummus(page85)•FivePepperChili(page129)•ZucchiniPastaMarinara(page126)•Watermelon-TomatoSalad(page107)•ColorfulCabbageSalad(page99)•Anyofthefruitsmoothies,beverages,anddesserts
I’venotedspecificrecipesinthisbookthatcanbegentlywarmedonastovetop.Thatwayyoucankeepitrawforyourselfandgentlycookedforthefamily.
Peopleoftenaskmewhataresomehealthycookedoptions.Irecommendalkalizing,wholefoods,suchas:•Steamedgreens,vegetables,andsquashes•Sautéedorbakedvegetablesandsquashes(usecoconutoilforhigh-heatcooking)•Vegetablesoups
•Quinoa,aversatilegluten-freepseudograin(soakovernightbeforeusing)•Lentils,notfromacan
•Shiratakinoodlesmadefromkonjac—ayamliketuber,notsoy
TimesavingTipsAsyougetmoreproficientinthekitchen,thefasteryou’llbeabletoputtogetherquickrawmeals.Hereareafewtipstohelpyoubemoreefficientsoyouhavemoretimetorelaxandenjoylife.
PLANNINGTIPSIt’sagoodideatohaveafewbasicspreparedandondecksoyoudon’thavetoconstantlybedoingfoodprepeveryday.Putacouplehoursasideonceaweektopreparesomedressings,sauces,desserts,andsoforthatonetimesoyoucanrelaxtherestoftheweek.IliketoputonsomegoodjamswhileIdomyfoodpreporlistentohealthlecturestogetinspired.
ONCEAWEEK•Maketwosaladdressings.Theycouldbeanyofthedressingsfromthesaladrecipes,suchasLemonTahini(page127)andChipotle-MapleVinaigrette(page108).(Preptime:15minutes)•Maketwotothreesnackcondiments,suchasRedBellPepperHummus(page85),NachoCheese(page86),andHempSeedButter(page147).(Preptime:about45minutes)•MaketwodessertssuchasChocolateHaystacks(page155)andOatmealWalnutRaisinCookies(page158).(Preptime:about30minutes)•BlendupsomeVanillaCashew-HempMilk(page59)oryourfavoritenut/seedmilk.(Preptime:5minutes)•Washandstoreproduceproperlysoitstaysfreshforafewdays.Chopupsomecarrotsticks,bellpepperstrips,andcelerysticks;peelafewgarliccloves;anddicesomeonions.(Preptime:about15minutes)Approximatetotalpreptime:2hours
TIMESAVERSMostofusliveverybusylivessosometimesshortcutsareinorder,especiallyiftheyhelpussticktoahealthyeatingplan.Hereareafewtimesaversifyou’reinapinch.
Prepackagedgreens:•Organic,triple-washedgreensareahugetimesaver.Getabageachofkale,spinach,andspring/mesclunmix.
Shreddedcarrots:•Makesuretheseareorganic,ifpossible.
Precutfruitsandvegetables:•Cubedcantaloupe,pineapplespears,dicedonions,andslicedcarrotsticksaregreattimesavers.Ifpossible,makesuretheseareorganic,andnotcanned.
Frozenfruit:•Keepafewbagsoforganicberries,mango,pineapple,andcherriesinthefreezersoyoucanwhipupaquicksmoothieanytime.
Boxedalmondmilk:•Unsweetenedandorganicboxedalmondmilkisnotnearlyasgoodasthehomemadestuff,butit’sagoodbackuptokeeponhandincaseyourunoutofnuts.
Gingerjuice:•YoucanfindgingerjuiceatmanyhealthfoodstoresintheAsianfoodssection.Onetablespoonofjuiceisequivalenttoatablespoonofgratedginger.Makesureyoushakethebottleverywellbeforeusing.
Premadeguacamoleandsalsa:•Again,theseprepackagedversionsarenotasgoodashavingfoodfreshlymadebylovinghands,buttheyareconvenientifyouneedaquicksnack.
TipsonFollowingRecipesReadrecipesintheirentiretybeforestarting.Ihavelistedingredientsthatneedtobepreparedinadvanceatthetopofeachrecipe.WheneverItrynewrecipes,Iliketofollowtheinstructionstheauthor’swayfirst.ThenImakenotesandmodifyittosuitmytastesfornexttime.Mostrecipeshavesmalleryields,becauseIdevelopedthemforjustmyhusbandandmyself(andwe’relighteaters).Ifyou’repreparingfoodforafamilyorwanttomakeenoughforacoupledays,thendefinitelydoubletherecipe.Justdon’tdoublethesaltcontent.Sometimesyouonlyneed50percentmore.Becausefruitsandvegetablesvaryinflavorandsizefromseasontoseason,I’velistedsomeingredientswithameasurementrange.Forexample,youmightsee2-4tablespoons(30-59ml)lemonjuiceor1-2clovesgarlic.Alwaysstartwithlessandbuildyourwayupsoyoudon’tover-seasonyourdish.Adjustingredientsasneeded.Itrytousetheleastamountofsaltandsweetenerneeded,sofeelfreetoaddmore(orless)ifyoulike.Samegoesforoliveoil,lemonjuice,andotherflavorings.Forsomerecipes,I’velisted“sweetenorsalttotaste,”souseyourdiscretion.Substituteingredientsasneeded.Maybeyou’rehavingcashewoverload.Thengoaheadandusealmondsormacadamianutsinstead.Ormaybeyouneedabreakfromnutsalltogether,sotrysunflowerorpumpkinseeds.Theflavorofthedishwillchange,butyoumightloveitevenmore.Samegoesforgreenleafyvegetables,sweeteners,herbs,andotherseasonings.I’veincludedsomevariationsinmanyoftherecipes.Havefunexperimentingandadaptingtheserecipesforyourselfandyourfamily.
Breakfast
STONEFRUITSALADWITHSWEETALMONDRICOTTAHONEY,MINT,ANDCITRUSFLAVORSDRESSTHISLOVELYSEASONALFRUITSALAD.WONDERFULLYPAIREDWITHSWEETALMONDRICOTTA,THISISTHESTUFFBREAKFASTDREAMSAREMADEOF.
MAKES2-4SERVINGS
PLANAHEAD:MAKEONEBATCHOFSWEETALMONDRICOTTA(PAGE147)
PREPTIME:15MINUTES
DRESSING2tablespoons(40g)honeyoragave
2tablespoons(30ml)oliveoil
1/2tablespoon(7.5ml)lemonjuice
1/2tablespoon(9ml)orangejuice
1teaspoonapplecidervinegar
SALAD1peach
1plum
1/2cup(78g)cherries,slicedandpitted
2apricots,slicedandpitted
1batchSweetAlmondRicotta(page147)
1/4cup(19g)choppedalmonds
1/4cup(6g)shreddedmint
Whisktogetherthedressingingredientsinasmallbowl.Arrangetheslicedpeaches,plums,cherries,andapricotsonaplateorinabowlanddrizzlewithdressing.Placeasmallscoopofalmondricottaontopandgarnishwith
choppedmintandalmonds.
MORNINGSCRAMBLEIFYOUPREFERASAVORYBREAKFAST,THISISASCLOSETOANEGG-TOFUSCRAMBLEASYOU’REGOINGTOGETUSINGONLYRAWINGREDIENTSANDNOHEAT.GETYOURHANDSONSOMEBLACKSALT(WHICHACTUALLYLOOKSPINKWHENIT’SGROUND)IFYOUCAN.ITHASAHIGHSULFURCONTENT,GIVINGTHEAVOCADOANEGG-LIKEQUALITY.IT’SALSOAFUNSEASONINGTOHAVEINYOURPANTRYTOUSEINETHNICSAUCESANDCHUTNEYS,ESPECIALLYINDIANFOOD.
MAKES2SERVINGS
PREPTIME:15MINUTES
MARINATEDVEGETABLES1cup(70g)slicedshiitakemushrooms
1cup(30g)roughlychoppedspinach
1tablespoon(15ml)tamari
1/2tablespoon(7.5ml)oliveoil
1teaspoonfinelychoppedsweetonions
Putallingredientsinamasonjarwithalidandshakevigorously.Letsitforfivetotenminuteswhileyouprepthescramble.
SCRAMBLE1largeavocado
1/8-1/4teaspoonturmeric(optional)
Blackorseasalttotaste
1Romatomato,seededanddiced
Mashtheavocadowiththeturmericandsalt.Topwithmarinatedvegetablesanddicedtomatoesandserve.
CHERRY–HEMPMUESLITHISISASIMPLEEUROPEAN-INSPIREDBREAKFASTCEREALTHATISEASYTOMAKEANDCONVENIENTTOKEEPONHANDFORAQUICKBREAKFAST.IT’SESPECIALLYGREATTOTAKEWITHYOUWHENTRAVELING.IFINDTHEDATESBALANCEOUTTHETARTNESSOFTHECHERRIESQUITENICELY,BUTYOUCANSUBSTITUTEEITHERWITHYOURFAVORITEDRIEDFRUITS,SUCHASAPRICOTS,APPLES,ANDCRANBERRIES.SERVEWITHCHOPPEDBANANAS,APPLES,ORFRESHBERRIESANDYOURFAVORITENUTMILK(PAGE59).
MAKES6SERVINGS
PREPTIME:10MINUTES
1/4cup(56g)driedcherries
1/4cup(44g)Medjooldates
1/2cup(75g)almonds
1/2teaspoongroundvanillapowder
1cup(30g)(100g)rolledoats
1/2cup(115g)hempseeds
Placethedriedcherriesanddatesinafoodprocessorandprocessuntilbrokendownintosmallerpieces.Don’tprocessfortoolong,though;youdon’twanttomakeapaste.Drierdatesarepreferredhereinsteadofthesoft,gooeyones.
Addalmondsandvanillaandpulseuntilallingredientsareincorporatedbutstillalittlechunky.Transferthemixturetoabowlandaddinoatsandhempseeds.Storeinanairtightcontainerforfourweeksorlongerintherefrigerator.
COOKEDVARIATION:Mixwithcookedquinoaandsweetenedalmondmilk.Quinoaisanalkaline,gluten-freeseedgrainandisagoodsourceofproteinandBvitamins.
BANANAWALNUTOATMEALTHISISMYBREAKFASTOFCHOICEWHENINEEDSOMECOMFORTFOOD.IFBANANASARETOOSWEETANDSTARCHYFORYOU,LIGHTENTHISRECIPEUPBYREPLACINGTHEMWITHTWOLARGEAPPLES.
MAKES2to4SERVINGS
PLANAHEAD:MAKEONEBATCHOFUNSWEETENEDALMONDORCASHEWNUTMILK(SEEPAGE59).ALSOSOAKTHEOATGROATSTHENIGHTBEFORE.
PREPTIME:15MINUTES
11/3cup(200g)wholeoatgroats,soakedfor12hoursandrinsedanddrainedwell(shouldyield2cups(300g)soakedoatgroats)
2smallbananas
1teaspooncinnamon
1/2teaspoonvanillaextract
Pinchsalt
1/2cup(118ml)unsweetenedAlmondorCashewMilk(page59)
1/2cup(113g)slicedbananasforgarnish
1/3cup(42g)choppedwalnuts
Maplesyrup(optional)
Placeoatgroats,bananas,cinnamon,vanillaextract,salt,andasplashofnutmilkinafoodprocessorandprocessuntildesiredconsistency.
NOTE:Ipreferitchunkyinsteadofsmooth.Ithaslesseffectonmybloodsugarandkeepsmefeelingfullerlonger.
Dividethemixtureintoservingbowlsandaddanothersplashortwoofnutmilkandstir.Topwithbananaslices,choppedwalnuts,andadditionalcinnamonanddrizzlewithmaplesyrupifdesired.
CHEFTIP:Makeitwarmbycarefullyheatingoatmealonthestovetopwithnutmilk.Itwillgetstarchyveryquickly,sokeepaneyeonit.Ifyouhaveadehydrator,warmoatmealforonehourat145°F(62.8°C).
HEALTHNOTE:Forcenturiespeoplehavesoakedtheirgrainsbeforeeatingthemtoremoveenzymeinhibitorsandphyticacidthatblocknutrientabsorptionofessentialmineralssuchaszinc,calcium,magnesium,andiron.Somecommercialoatsmayhaveatraceamountofgluten,soifyou’resensitivetoitmakesureyouonlyusecertifiedglutenfreeoats.
ChiaPudding,ThreeWaysCHIASEEDSARENUTRITIOUSANDVERSATILELITTLESEEDS.THEY’REAGREATSOURCEOFOMEGA-3AND-6ESSENTIALFATTYACIDSASWELLASFIBERANDPROTEIN.ILOVEUSINGCHIASEEDSTOMAKEATAPIOCA-LIKEPUDDINGTHATICANEATFORBREAKFASTORDESSERT.IT’SVERYHYDRATINGANDGREATFORMAINTAININGBLOODSUGAR—ANDIEVENMADEITLOWSUGARBYUSINGXYLITOL.
CARDAMOMRAISINCHIAPUDDINGTHISRECIPEISEVERYONE’SFAVORITE,SOIFYOU’RENEWTOCHIAPUDDINGYOUMIGHTWANTTOSTARTHERE.
MAKES2SERVINGS
PLANAHEAD:MAKEONEBATCHOFUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:15MINUTES,PLUSSOAKINGFOR2HOURSTOOVERNIGHT
1cup(235ml)unsweetenedAlmondorCashewMilk(page59)
3tablespoons(43g)chiaseeds
2-3tablespoons(30-45ml)xylitolor2tablespoons(28g)agave
1/2teaspooncinnamon
1/4-1/2teaspooncardamom
2tablespoons(28g)raisins
1/4cup(31g)choppedwalnuts(optional)
Combinethenutmilkwithallingredientsexceptwalnutsandmixwell.Letthemixturerestfortenminutesandstiragainuntilthoroughlycombined.Putthemixtureintherefrigeratorforacouplehoursorovernightforthechiaseedstofullyabsorbtheflavors.Whenset,addmorenutmilkorchiaseedsifneeded,thentopwithwalnutsandserve.Thispuddingwilllasttwotothreedaysintherefrigeratorifstoredinanairtightcontainer.
SUPERFOODCHIAPUDDINGEATSUPERFOODSFORASUPERDAY!GOAHEADANDPLAYAROUNDWITHOTHERSUPERFOODSSUCHASLUCUMA,MESQUITE,MACA,MULBERRIES,ORGOLDENBERRIESTOMAKEYOUROWNPERFECTPUDDING.
MAKES2SERVINGS
PLANAHEAD:MAKEONEBATCHOFUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:15MINUTES,PLUSSOAKINGFOR2HOURSTOOVERNIGHT
1cup(235ml)AlmondorCashewMilk(page59)
3tablespoons(43g)chiaseeds
2-3tablespoons(30-45ml)xylitolor2tablespoons(28g)agave
2tablespoons(28g)hempseeds
2tablespoons(28g)gojiberries
1tablespoon(15g)shreddedcoconut
1tablespoon(15g)cacaonibs
Combineallingredientsandmixwell.Letthemixturerestfortenminutesandstiragainuntilthoroughlycombined.Placethemixtureintherefrigeratorforacouplehoursorovernightsothechiaseedscanfullyabsorbtheflavors.Whenset,addmorenutmilkorchiaseedsifneeded.Thepuddingwilllasttwotothreedaysinrefrigeratorstoredinanairtightcontainer.
HAZELNUTCHOCOLATECHIAPUDDINGCHOCOLATEFORBREAKFAST?ANDITTASTESLIKEMYFAVORITEITALIANHAZELNUTCHOCOLATESPREAD?HECK,YEAH!MAKETHISTHENIGHTBEFORESOIT’SREADYWHENYOUWAKEUPORSAVEITFORDESSERTLATER.
MAKES2SERVINGS
PREPTIME:15MINUTES,PLUSSOAKINGTIMEFOR2HOURSTOOVERNIGHT
1cup(30g)(235ml)water
1/4cup(38g)hazelnuts
3tablespoons(43g)chiaseeds
3tablespoons(30-45ml)xylitolor21/2tablespoons(38ml)agavenectar
11/2(22.5g)tablespoonscacaopowder
1(7g)tablespoonchoppedhazelnuts
1smallbanana,sliced
Processwaterandhazelnutsinablenderandstraintheliquidthroughanutmilkbag(seepage27).Whisktogetherthestrainedhazelnutmilkandthechiaseeds,sweetener,andcacaopowderinabowl.Letthemixturerestfortenminutesandstiragainuntilthoroughlycombined.
Placethemixtureintherefrigeratorovernightsothechiaseedscanfullyabsorbtheflavors.Servewithchoppedhazelnutsandslicedbananas.Thispuddingwilllastthreedaysintherefrigeratorstoredinanairtightcontainer.
CHEFTIP:Unlikeothernuts,hazelnutsdonotneedtobesoakedbecausetheydonotcontainenzymeinhibitorslikealmondsdo.
Smoothies
APPLEPIESMOOTHIETHISISAFUNANDCOMFORTINGWAYTOSTARTTHEDAY,ESPECIALLYINTHEFALLWHENCRISP,SWEETAPPLESCOMEINTOSEASON.IPREFERMYSMOOTHIEROOMTEMPERATUREANDTOPPEDOFFWITHASPRINKLEOFCHERRYHEMPMUESLI(PAGE44).APPLESVARYFROMVERYSWEETTOVERYTART,SOADJUSTTHEAMOUNTOFLEMONJUICEYOUUSEANDADDALITTLESWEETENERIFNEEDED.
MAKES2SERVINGS
PLANAHEAD:MAKEUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:15MINUTES
11/2cups(353ml)unsweetenedAlmondorCashewMilk(page59)
3largeRedDeliciousoryourfavoriteapples,chopped
1teaspoonpumpkinpiespice
2-4tablespoons(30-59ml)lemonjuice
3tablespoons(15g)groundchiaseeds
2teaspoonsvanillaextractor1/2vanillabean,scraped
Sweetentotaste
Cinnamonforgarnish
Putalloftheingredientsinablenderandblenduntilsmooth.Topwithasprinklingofcinnamon,thenallowittositforfiveminutestothicken.
CHEFTIP:Makeitgreen!Throwinahandfulofspinachorotherleafygreenstogiveitanextranutrientboost.
HEALTHNOTE:Finnishresearchersfoundthatregularappleeatershadfewerstrokesthanpeoplewhodidnoteatapples.Besidesbeinghighinfiberandantioxidants,applescanhelpregulatebloodsugarandlowerbadLDLcholesterol,andtheycontainloadsofpectin,whichhelpsreducebellyfatandpullunwantedtoxinsfromthecolon.
PUMPKINSMOOTHIEIWASN’TSUREWHATTODOWITHMYDECORATIVEAUTUMNPUMPKINSAFTERTHEHOLIDAYSWEREOVER.IWASPLEASANTLYSURPRISEDTOFINDTHATRAWPUMPKINCOULDTASTETHISGOOD!
MAKES2SERVINGS
PLANAHEAD:1BATCHOFALMONDMILK(PAGE59)
PREPTIME:15MINUTES
1cup(235ml)AlmondMilk(page59)
2cups(300g)freshgratedpumpkin
11/4teaspoonspumpkinpiespice
6Medjooldates,pitted
1/4vanillabean,scraped,or1teaspoonvanillaextract
4icecubes
Dashofseasalt
Putallingredientsintoablenderandblenduntilsmooth.Adjustflavoringsasneeded.Ifthemixtureistoothick,addmorealmondmilk.
HAPPYMONKEYTHISTHICKANDHEARTYSMOOTHIEISMYHUSBAND’SSIGNATURE“DAKINE”PRE-SURFBREAKFAST.ITWILLDEFINITELYFILLYOUUPANDPUTAHAPPYSPRINGINYOURSTEPALLMORNING.
MAKES2SERVINGS
PLANAHEAD:MAKEABATCHOFYOURFAVORITENUTMILK(PAGE59)ANDSLICEANDFREEZEBANANACHUNKSTHENIGHTBEFORE.
PREPTIME:10MINUTES
11/2cups(353ml)AlmondorCashewmilk(pg.59)
2cups(300g)frozenbananachunks
1/2cup(40g)shreddedcoconut
3tablespoons(42g)cacaonibs
3tablespoons(42g)cacaopowder
2tablespoons(28g)rawalmondbutterSweetentotaste
Putallingredientsintoablender,process,andserveimmediately.Addmorenutmilktoachievedesiredconsistency.
CHEFTIP:Upgradethissmoothiebyaddingyourfavoriteproteinpowderorsuperfoodsuchasmaca,tocotrienals,reishi,orchagamushroom.
GreenSmoothiesAbigthankstoVictoriaBoutenkoandherrawfamilyforintroducinggreensmoothiestothemainstream.Shediscoveredthatblendedgreensareeasiertodigestandassimilatethangreenschewedwithourteeth.Thebladesofahigh-powerblendercanbreakthetoughcellularwallandreleasethechlorophyll,minerals,andothernutrientssotheycanquicklyenterourbloodstream.Greensmoothiescanbefruit-orvegetable-basedwithaheftyamountofgreenleafyvegetableslikespinach,kale,Swisschard,romaine,greenandredleaflettuce,arugula,andlambsquarterstonameafew.Anysmoothieinthisbookcanbemadegreenwithoutsacrificingtoomuchoftheflavor.Sweetfruitandacidslikelemonandlimejuicehelpbalancethebitternessofsomeofgreens.Easeintoitwithsomespinachandthentrysomeheartier,darkgreens.Greensareverygoodinfruitsmoothiestohelpbalancebloodsugarbecausetheyaddextrafiberandmineralstokeepourglycemicloadlowandslowtheabsorptionofthesugars.Forgreensmoothierecipes,checkoutmyfirstbook,GoingRaw,aswellasVictoriaBoutenko’sbooksGreenforLifeandGreenSmoothieRevolution.
GARDENSMOOTHIEYOUCANJAZZUPTHEFLAVORWITHAFEWSPRIGSOFBASIL,CILANTRO,PARSLEY,ORDILLFROMYOURGARDENORASMALLPIECEOFSERRANOPEPPERORDASHOFCAYENNEFORMOREKICK.INTHEWARMERMONTHS,ITHROWINAFEWICECUBESFORATRULYREFRESHINGDRINK.
MAKES2SERVINGS
PREPTIME:15MINUTES
1cup(255ml)water
1cup(30g)spinachorkale
1tomato,chopped
1redbellpepper,seededandchopped
1/2cucumber,chooped
1stalkcelery,chopped
juiceof1/2lemon
1smallclovegarlic
1/2avocado
afewsprigsofyourfavoriteherbs
salttotaste
Placeallingredientsinablenderandprocessuntilsmooth.Adjustseasoningsasneededandserveimmediately.
TROPICOGELATOHERE’SALUXURIOUSSMOOTHIEYOUCANEATWITHASPOON.INOTICEDALOTOFTHERESTAURANTSINSANTATERESA,COSTARICA,SERVETHEIRSMOOTHIESTHISWAYSOISTARTEDMAKINGTHEMATHOME.YOU’LLHAVEBETTERRESULTSWITHAHIGH-POWERBLENDERLIKEAVITAMIXWHEREYOUCANUSEAPLUNGERTOKEEPTHINGSMOVING.
MAKES2SERVINGS
PLANAHEAD:MAKECOCONUTMILK(PAGE29)ANDFREEZEFRUIT
PREPTIME:10MINUTES
1/2cup(118ml)CoconutMilk(page29)
1cup(175g)freshorfrozenmango,thawed
1cup(150g)frozenbananachunks
1cup(159g)frozenpineapplechunks
Placeallingredientsinablenderandblenduntilsmooth,butstillthickandicy.Serveimmediately.
CHERRY–CACAOSMOOTHIEMYTASTETESTERSLIKENTHISONETOAVERYPOPULARICECREAMFLAVORNAMEDAFTERTHELATEGRATEFULDEADSINGER.PERSONALLY,ITHINKITTASTESLIKEHEAVEN.
MAKES2SERVINGS
PLANAHEAD:MAKEALMONDORCASHEWMILK(PG59)
PREPTIME:10MINUTES
2cups(310g)freshorfrozencherries,pittedandthawed
1/2cup(120g)youngThaicoconutmeat
1/2cup(118ml)AlmondorCashewMilk(page59)
11/2tablespoons(22.5g)cacaonibs
1/2tablespoon(7.5g)vanillaextractor1/2vanillabean,scraped
Dashofseasalt
4ormoreicecubes
Severaldropssteviaorsweetenerofchoice
Putalloftheingredientsintoablenderandblenduntilsmooth.
HEALTHNOTE:Cherriescontainnineteentimesmorebetacarotenethanstrawberriesandblueberries,havepowerfulantiinflammatoryproperties,andevencontainasignificantamountofnaturalmelatonin,ahormoneformedinthepinealglandthathelpsregulatesleep.
Clockwise:Tropiogelato,Cherry-CacaoSmoothie,SuperantioxidantCoco-berrySmoothie(page56),andorangebeelove(page56).
ORANGEBEELOVETHISLIGHTANDFROTHYORANGESMOOTHIECONTAINSSOMEOFNATURE’SPERFECTFOOD.IRECOMMENDUSINGORANGEBLOSSOMHONEYINTHISRECIPEIFYOUCANFINDIT.IT’SAVERYFRAGRANTVARIETYTHATGIVESTHISBEVERAGEALOVELYDIMENSION.
MAKES2TO3SERVINGS
PREPTIME:15MINUTES
3oranges,peeledandchopped
1/4cantaloupe,chopped
1tablespoon(15g)beepollen
1/2tablespoon(7.5g)vanillaextract
1/2tablespoon(10g)rawhoneyortotaste
4icecubes
Putallingredientsinablenderandblenduntilsmooth.
HEALTHNOTE:Honeyhasantimicrobial,antifungal,andantiviralproperties,whilebeepollencontainsalmostahundredessentialvitamins,minerals,enzymes,andaminoacidsthathaveimmune-boosting,cholesterol-lowering,andanticancerproperties.Makesureyoubuyhigh-quality(raw/unfiltered)productsfromanethicalsource,butsteerclearifyouhaveabeeallergy!
SUPERANTIOXIDANTCOCO–BERRYSMOOTHIEILIKETOLOADUPTHISCREAMYBERRYSMOOTHIEWITHSOMETASTYBUTLESSERKNOWNSUPERFOODSLIKETOCOTRIENOLS,MESQUITE,ANDLUCUMA(SEEBELOW).DON’TWORRYIFTHEYARENOTSOLDWHEREYOULIVE.THISSMOOTHIEISSTILLGREATWITHOUTTHEM.
MAKES2SERVINGS
PLANAHEAD:MAKE1CUP(235ML)COCONUTMILK(PAGE29)ANDBASICNUTMILK(PAGE59)PREPTIME:10MINUTES
2cups(300g)frozenmixedberries
1cup(235ml)CoconutMilk(page29)
1/2cup(118ml)BasicNutMilk(page59)orwater
1-2tablespoons(15-28g)xylitolorsweetenerofchoice
1/2tablespoon(7.5g)vanillaextractordashofvanillapowder
2tablespoons(28g)tocotrienolpowder(optional)
1tablespoon(15g)mesquite(optional)
1/2tablespoon(7.5g)lucuma(optional)
Blendallingredientsinablenderuntilsmooth.
HEALTHNOTE:Tocotrienolpowderisadeliciouswhole-foodsupplementmadefromricebranandisveryhighinvitaminE,apowerfulantioxidant.Italsocontainsadditionalantioxidantslikeselenium,CoQ10,glutathione,aswellasBvitamins,essentialfattyacids,andminerals.Addittosmoothiesanddessertsforanutritionalboost.
MESQUITEPOWDER:Forages,NativeAmericanshaveconsumedandprizedtheseediblepodsfromtheMesquitetree.Itisdriedandgroundintoflourthatissweetandsmokywithahintofcaramel.Itcanbeusedtosweetensmoothiesanddessertsandcanevenbeusedasafloursubstituteinmanyrecipes.It’slowglycemic,highinfiber,andagoodsourceoflysine,calcium,iron,manganese,zinc,andpotassium.
LUCUMAPOWDER:ThefruitofthelucumatreehasbeenanIncansuperfoodforthousandsofyears.Thepulpisdriedandgroundintoafineflourthathasa
uniquesweetnesswithahintofmaplethatcanbeaddedtosmoothies,icecream,andotherdesserts.It’slowglycemicandcontainsiron,calcium,protein,fiber,andanarrayoftraceminerals.
HAZELNUTFIGSHAKETHISFANTASTICALLYDELICIOUSSMOOTHIEWASINSPIREDBYONEOFFEREDATMYFAVORITELARAWEATERY,CAFÉGRATITUDE.
MAKES2SERVINGS
PLANAHEAD:FREEZE11/2CUPS(225G)BANANACHUNKS.
PREPTIME:10MINUTES
2cups(235ml)water
1/2cup(88g)hazelnuts
6smalldriedfigs
11/2cups(225g)frozenbananachunks
1/2vanillabean,scraped
Dashseasalt
Putwaterandhazelnutsinablenderuntilthenutsarebrokendown.Straintheliquidthroughanutmilkbag,andthenreturnhazelnutmilktotheblenderandaddtheremainingingredients.Blenduntilsmoothandserveimmediately.
Beverages
BASICNUTMILKMAKINGYOUROWNNUTMILKISEASIERTHANITSOUNDS.ONCEYOU’VETRIEDIT,YOU’LLNEVERWANTTOGOBACKTOTHEBOXEDSTUFFAGAIN.
SOAKTIME:2-12HOURS
PREPTIME:5MINUTES
1cupnuts(220g),soakedanddrained(seeSoakingNuts&Seedsonpage28)
4cups(940ml)water
Blendnutsandwaterinablender.
Strainpulpthroughanutmilkbag.Sweetentotaste,ifdesiredStoreinanairtightcontainerintherefrigeratorfor3-4days.Shakebeforeusing.
CHEFTIP:Theleftovernutpulpcanbedehydratedandthengroundintoafineflourtousefordesserts.Flourwilllastseveralmonthsinanairtightcontainerintherefrigerator.Ifyoudon’thaveadehydratoryoucanalwaysaddittoyourcompost.
VANILLACASHEWHEMPMILKHEMPSEEDSHAVEAVERYEARTHYFLAVORTHATILIKETOBALANCEOUTWITHTHECASHEWS,VANILLA,ANDSWEETENER.THEGREATTHINGABOUTUSINGCASHEWSANDHEMPSEEDSISTHATTHEREISVERYLITTLETONOPULPLEFTAFTERBLENDING.NONEEDTOSTRAINWITHANUTMILKBAGUNLESSYOUWANTALIGHTERMILK.
PREPTIME:5MINUTES
MAKES4CUPS.
1/2cup(110g)cashews
1/2cup(110g)hempseeds
4cups(940ml)water
1/4teaspoonliquidsteviaorsweetenerofchoice
1/2vanillabean,scrapedor1tablespoonvanillaextract
1/8teaspoonseasalt(optional)
Placeallingredientsinablenderandprocessuntilsmooth.
Storeinanairtightcontainerintherefrigeratorfor3-4days.Shakebeforeusing.
HEALTHYMARYIWASONTHEHUNTFORTHEPERFECTBLOODYMARYUNTILILEARNEDTHEBESTWEREMADEWITHCLAMJUICEANDBEEFBOUILLON.NOWIMAKEMYOWNWITHFRESHTOMATOESANDBOLDSEASONINGS.THEYDON’TCALLITTHEWORLD’SMOSTCOMPLEXCOCKTAILFORNOTHING,SOADJUSTITTOSUITYOURTASTES—ANDIFYOUWANTTOADDASPLASHOFORGANICVODKA,IWON’TTELL.
MAKES2SERVINGS
PREPTIME:15MINUTES
3cups(540g)choppedtomatoes
1cup(235ml)water
1/3cup(50g)choppedredbellpepper
11/2tablespoons(22.5g)freshgratedhorseradishroot
1jalapeno,seeded
1smallclovegarlic
1teaspoontamarindpaste
1/4teaspoonceleryseed
1/4teaspoonseasaltortotaste
Cayenneandfreshgroundpeppertotaste
Celerystalkandlimewedgeforgarnish
Putalloftheingredientsintoblenderandblenduntilsmooth.Adjustseasoningstotasteandserveimmediatelyoverice.Garnishwiththeceleryandlimewedge.
CHEFTIP:AddahandfulofspinachtomakeitaGreenMary!
COCOJITOICAN’TGETENOUGHOFTHISCOCONUT,LIME,ANDMINTSLUSHY.IT’STHEPERFECTFROZENDELIGHTONAHOTSUMMERDAY.
MAKES2-3SERVINGS
PLANAHEAD:MAKE1CUP(235ML)COCONUTMILK(PAGE29)
PREPTIME:10MINUTES
4cups(512g)ice
2limes,rindremoved
1cup(235ml)CoconutMilk(page29)
1/3cup(100g)agaveorsweetenerofchoice
1/3cup(8g)mintleaves
Blendallingredientsinablenderuntilsmooth.Pourintoglassesandgarnishwithmintleavesorlimewedge.Serveimmediately.
STRAWBERRYDAIQUIRIBECAUSEOFTHEFERMENTEDWATERKEFIR,THISACTUALLYTASTESLIKEANALCOHOLICBEVERAGE.THISMAKESAGREATDRINKTOSERVEATPARTIES,ANDISADELICIOUSSUMMERCLEANSER.
MAKES3-4SERVINGS
PLANAHEAD:YOUWILLNEEDABATCHOFBASICORFRUITYWATERKEFIRFORTHISRECIPE(PAGE136).
PREPTIME:10minutes
11/2cups(255g)choppedstrawberries
11/2cups(353ml)BasicorFruityWaterKefir(page136)
3tablespoons(44ml)limejuice
Fewdropssteviaorfavoritesweetenertotaste
3cupsofice
Blendallingredientsinablenderandserveimmediately.
WATERMELON–FENNEL–MINTCHILLERTHISISHANDSDOWNMYFAVORITESUMMERBEVERAGE,ASWELLASAGREATDETOXDRINK.IPRACTICALLYLIVEONTHISWHENWATERMELONSEASONCOMESAROUND.THEFENNELANDMINTAREVERYCOOLINGANDHELPTOBALANCEOUTTHESWEETNESSOFTHEWATERMELON.
MAKES2SERVINGS
PREPTIME:10MINUTES
4cups(600g)cubedwatermelon
1cup(150g)choppedfennel,whitebulbonly
1/3cup(8g)looselypackedfreshmint
6icecubes
Sweetentotaste,ifneeded
Placeallingredientsinablenderandprocesstillfrothy.Serveimmediately.
HEALTHNOTE:Watermelonscontainmorelycopenethantomatoes.TheyarealsoanexcellentsourceofvitaminCandbetacaroteneandcanhelpimprovekidneyfunction.
CleansingDrinksandMocktailsTHESEMOCKTAILSAREAFUNADDITIONTOAJUICECLEANSE,PARTY,ORPICNIC,ORFORANYTIMEYOUFEELLIKESOMETHINGOUTOFTHEORDINARY.ALLOFTHESEBEVERAGESCANBEMADEINTHEBLENDERANDWILLYIELDAROUND16OUNCES(475ML).ACITRUSREAMERANDNUTMILKBAGAREALSOVERYHELPFULFORSOMEOFTHERECIPES.
INDIAN–SPICEDORANGE11/2cup(354ml)fresh-squeezedorangejuice
1/2cup(118ml)AlmondorCashewMilk(page59)
1/4teaspoongarammasala
Putalltheingredientsinablenderandprocess.Serveoverice.
MILKANDHONEYREFRESHER11/2cup(338g)grapefruit(about3small),peeled,removepith
3/4cup(176ml)AlmondMilk(page59)
1-2tablespoons(20-40g)honey
Putingredientsinablenderandprocess.Serveoverice.
SPARKLINGGRAPEFRUIT1cup(236ml)freshlysqueezedgrapefruitjuice
1cup(235ml)sparklingmineralwater
Fewdropsstevia
Putallingredientsinablenderandprocess.Serveoverice.
GREENJUICEMOCKTAIL3cups(510g)choppedhoneydeworcantaloupe
1/2cup(15g)spinach
1/2-inchpiecefreshginger
1/2cup(118ml)ormoresparklingwater
Steviatotaste
Putthemelon,spinach,andgingerinablenderandprocessuntilsmooth.Straintheliquidthroughanutmilkbag.Pourthejuiceintoasmallpitcherandaddsparklingwater.Serveoverice.
VEGGIESONTHEROCKS2cups(300g)choppedredbellpepper
11/2cups(150g)choppedcelery
3/4cup(176ml)water
1/3cup(47g)sauerkrautwithjuice
Dashofcayenne(optional)
Putallingredientsexceptthecayenneintoablenderandblend.Straintheliquidthroughanutmilkbag.Addadditionalsauerkrautjuiceifyoulikeitmoretart.Serveovericewithadashofcayenne.
LEMON–LIMECHIAFRESCA2cups(470ml)sparklingmineralwaterorfilteredwater
2tablespoons(30ml)lemonjuice
2tablespoons(30ml)limejuice
1tablespoon(15g)chiaseeds
1tablespoon(6g)choppedmint
Fewdropssteviaorsweetenerofchoice
Mixallingredientsinalargeglassorsmallpitcher.Letsitfortenminutesandthenstiragain.Serveoverice.
GRAPECHIAFRESCA1cup(150g)redgrapes
1cup(235ml)BasicorFruityWaterKefir(page136)orsparklingmineralwater
1tablespoon(15g)chiaseeds
Putthegrapesandkefirintoablenderandprocessuntilsmooth.Pourtheliquidintoaglassorsmallpitcher.Addchiaseedsandstir.Letsitfortenminutesandthenstiragain.Serveoverice.
JuicesJUICINGISAGREATWAYTOGETANABUNDANTAMOUNTOFVITAMINSANDMINERALSINONEGLASS.IT’SMUCHEASIERTODRINKABIGSALADTHANTOSPEND30-40MINUTESCHEWINGITUP,PLUSTHENUTRIENTSAREEASERTOASSIMILATEASTHECELLWALLSOFTHEPLANTAREBROKENDOWNMOREEFFICIENTLYINTHEJUICINGPROCESS.VITAMINS,MINERALS,ANDCHLOROPHYLLINSTANTLYENTERTHEBLOODSTREAMTHROUGHTHESTOMACH,OXYGENATEYOURBLOOD,ANDENERGIZEYOURBRAIN.MAKEGREENJUICESYOURNEWMORNINGCUPOFJOEANDFEELTHEDIFFERENCE!
Ifindcucumbersandcelerymakeagreatbaseforjuices.Iespeciallylikecucumbersinfruitjuicesbecausethey’resomewhatneutralandhelptowaterdownoverlysweetfruitjuice.Prettymuchanyproducecanbejuiced(exceptavocadosandbananas).Playaroundwithingredients,especiallythegreens.Diveintosomechard,arugula,collards,watercress,broccoli,sprouts,etc.forsomeuniqueflavorcombinations.
Fortipsonjuicefastingseepage15.
REDDELISHLEMONADE4reddeliciousapples
2Myerlemons,peeled
2cucumbers
MAROON51beetwithgreentops
1greenapple
1cucumber
1/2lemon
2-inchpieceofginger
GREENDAY1cucumber
4stalkscelery
1cup(30g)spinach
1cup(60g)parsley
1lime
1redorgreenapple
smallhandfulmint
KINGCRIMSON1pound(455g)carrots
2–3Romatomatoes
2redbellpeppers
SUCCODIPOMODORO3Romatomatoes
4largestalkscelery
2clovesgarlic
1cup(40g)basil
dashofcayenne
MELONCOOLER1/2mediumhoneydew(includerindiforganic)
1cucumber
1cup(96g)mint
FRESHFENNEL1cucumber
1bulbfennel
1greenapple
Handfulspinach
Note:Eachrecipeyieldsaround16ounces(475ml)
TeasWARMTEASAREAGREATWAYTOSTAYCOZYDURINGTHECOLDERMONTHS.IFYOU’RETRYINGTOEATRAWDURINGTHEWINTER,IT’SALMOSTESSENTIALTHATYOUDRINKWARMBEVERAGES.HERE’STHERECIPETOMYFAVORITEMORNINGBLEND.
Fewslicesofdriedastragalusroot2tablespoons(28g)gojiberries
1teaspoongynostemmatea
1/2vanillabean,scraped(usetheleftoversfromanotherrecipe)
Fewdropsstevialiquidoryourfavoritesweetener
Placealltheingredientsintoaquartjarandfillitwithhot,notboiling,water.Letthemixturesteepfortenminutes,thenenjoy.Youcansteepthisteatwice.
ASTRAGALUSROOTAgreatimmune-boostingherbwithantiviralproperties.ConsideredoneofthegreattonicherbsofTraditionalChineseMedicine,itbuildsenergy(Qi),tonifiesthelungsandspleen,andwarmsthebody.GOJIBERRIESAnancienttonicherb,highinantioxidantsandantiagingproperties,andtheygivethisteaalittlebitofsweetness.
GYNOSTEMMAAverypowerfuladaptogenicherbpopularinAsia.Itisverycalmingandantiinflammatory,andhasbeenshowntostrengthentheimmunesystem,lowercholesterolandhighbloodpressure,improvecardiovascularfunction,andregulatebloodglucoselevels.
Therearemanyuniqueingredientssuchasmedicinalmushrooms,roots,andherbsyoucanusetomakeyourownconcoction.Visitanherbalistinyourareaandhavethemmakeyouateablendbasedonyourpersonalneeds.
Soups,Sides&Starters
SOUTHWESTCORNCHOWDERTHISISAWONDERFULWAYTOENJOYSUMMER’SBOUNTYOFSWEETCORN.THISHEARTY,RICHSOUPISGREATTOSERVETOFAMILYANDGUESTSWHODON’TESPECIALLYCAREFORTHEUSUALRAWGAZPACHOSOUPS.MAKESUREYOUONLYUSEORGANICCORN,THOUGH,ASTHEMAJORITYOFALLCORNPRODUCEDISGENETICALLYMODIFIED.
MAKES4SERVINGS
PREPTIME:20MINUTES
SOUPBASE5cups(875g)freshsweetcornkernels(about5ears)orfrozen,thawed,1
cup(130g)reserved
2cups(470ml)water
1/4avocado
3clovesgarlic
1/4cup(59ml)limejuice
11/2teaspoonseasalt
1/2teaspoonchipotlepowder
1/4teaspoonblackpepper
ADD–INS1tomato,diced
1/2avocado,diced
1/4cup(4g)choppedcilantro
Oliveoil
Ifusingfreshcorn,removethecornkernelscarefullyusingaknife.
Inablender,blendtogether4cups(700g)corn,water,avocado,garlic,limejuice,chipotlepowder,salt,andpepperuntilsmooth.
Stirintheadditional1cup(175g)ofcornkernelsandthenpourintofourservingbowlsandtopwithdicedtomatoes,avocados,choppedcilantro,adrizzleofoliveoil,andadashofpepperifdesired.
CHEFTIP:Warmthischowderbygentlyheatinginasaucepanonlowheat,stirringfrequently,orputitinadehydratorforonehourat145°F(63°C).
HEALTHNOTE:Cornishighinantioxidants,potassium,andfolicacid.Whenit’scooked,itbecomesastarchycomplexcarbohydrate;whenitisraw,itisafibrousvegetable.Rawcorniseasiertodigest,haslesseffectonbloodsugar,andwon’taffectthewaistline.
CUCUMBERBASILSOUPTHISLIGHTANDCREAMYCUCUMBERSOUPCANBESERVEDCHILLEDORATROOMTEMPERATURE.
MAKES4SERVINGS
PLANAHEAD:SOAKTHECASHEWSIFYOUDONOTHAVEAHIGH-POWERBLENDER.
PREPTIME:15MINUTES
2cucumbers,peeledandchopped
1/2cup(75g)cashews,soakedfor2hours
1cup(235ml)water
1/2smallserranopepper,seeded,or1/4teaspooncayennepepper
1clovegarlic
1cup(30g)freshbasil
3-4tablespoons(44-59ml)lemonjuice
3/4teaspoonseasalt
1/4cup(6g)choppedmint
Oliveorflaxseedoiltotaste
Processallingredientsexceptthemintandoilinablenderuntilsmooth.Dividethemixtureintoservingbowls,topwithchoppedmint,anddrizzlewithoil.Thissoupwillkeepfortwodaysintherefrigerator.
HEALTHNOTE:Besidesitstantalizingaromaandculinaryuses,basilisaprizedmedicinalherb.Ithasstrongantiinflammatoryandantibacterialpropertiesandhasbeenusedforcenturiestotreateverythingfromcolds,fevers,coughs,andotherrespiratorydisorderstoskinconditions,stress,toothaches,andheadaches.It’smostpowerfulinitsfresh,rawform.
CARROT–GINGERCOCONUTSOUPIMADETHISBEAUTIFUL,RICHSOUPWITHRAWCHEFEXTRAORDINAIREMATTHEWKENNEY(WWW.MATTHEWKENNEYCUISINE.COM)FORAPRIVATEDINNERWEHOSTED,SOICAN’TTAKEALLTHECREDITFORCOMINGUPWITHIT.SUBTLYSWEET,SPICY,AND,OH,SOFLAVORFUL,IT’SSURETOBECOMEASTAPLEINYOURHOME.
MAKES4-6SERVINGS
PLANAHEAD:MAKE2CUPS(470ML)OFCOCONUTMILK(PAGE29)AND2CUPS(470ML)OFCARROTJUICE.
PREPTIME:15MINUTES
2cups(470ml)CoconutMilk(page29)
2cups(470ml)carrotjuice
1/4cup(59ml)limejuice
2teaspoonsgratedgingerorgingerjuice
1/4smallavocado
1/2teaspoonseasalt
1/4teaspooncayenne
Freshblackpeppertotaste
Choppedcilantroforgarnish
Putallingredientsexceptcilantrointoablenderandprocessuntilverysmooth.Adjustseasoningsasneeded.Addmoreavocadoorcoconutmeatifyouwantitthicker.Thissoupwillkeepfortwodaysintherefrigerator.
CHEFTIP:Useorganiccarrotjuiceifyoudon’thaveajuicerorifyou’reshortontime.Towarmit,blenditforanadditionalminuteortwo,orcarefullyheatitinasaucepanonlow.
MUSHROOMMISOSOUPIUSETWOTYPESOFMUSHROOMSINTHISSOUP:CRIMINIMUSHROOMS,ALSOKNOWNASBABYPORTOBELLOS,FORTHEBASE,ANDMARINATEDSHIITAKEMUSHROOMSFORTHEADD-INS.THISGIVESTHESOUPMOREDIMENSIONANDROBUSTFLAVOR.
MAKES4SERVINGS
PLANAHEAD:MAKEALMONDORCASHEWMILK(PAGE59)
PREPTIME:15MINUTES
MARINATEDMUSHROOMS2cups(150g)slicedshiitakemushrooms
2tablespoons(28g)tamari
Putmushroomsandtamariinamasonjar,closethelidtightly,andshakevigorously.Letthemixturesitwhileyoumakethebase.
SOUPBASE2cups(470ml)AlmondorCashewMilk(page59)
1cup(30g)(100g)choppedcriminimushrooms
1/4cup(69g)chickpeamisopaste
2tablespoons(30ml)brownricevinegar
1clovegarlic
1-2tablespoon(15-30ml)oliveoil
ADD–INS2cups(200g)beansprouts
1-2greenonions,greenpartonly,thinlysliced
Blendallsoupbaseingredientsuntilsmooth.Dividethebasebetweenfourbowlsandaddinthemarinatedmushrooms,beansprouts,andgreenonions.Drizzlewithadditionaloliveoil,ifyoulike.Thissoupisbesteatenthedayitismade.
CURRIEDCAULIFLOWERSOUPINTHEPAST,IHAVEUSEDCOOKEDCAULIFLOWERASAREPLACEMENTFORPOTATOESANDWASPLEASANTLYSURPRISEDTHATGIVINGRAWCAULIFLOWERAGOOD,LONGBLENDWITHTHECOCONUTMILKGIVESTHISSOUPTHESAMEBODYANDFEELASCOOKEDPOTATOSOUP.I’MALSOTOTALLYINLOVEWITHTHECOMBINATIONOFCOCONUT,FRAGRANTCURRY(IUSEFLORALESSENCECURRYFROMFRANK’SFINEST),SALTYMISO,ANDSWEETMEDJOOLDATES.ALLOFITHELPSMELLOWTHEFLAVOROFTHECAULIFLOWERTOCREATEAWONDERFULCOMFORTSOUP.THISCANBEWARMEDGENTLYOVERTHESTOVETOPASWELLORBLENDEDFORANADDITIONALTWOORTHREEMINUTESINAHIGH-POWERBLENDER.
PLANAHEAD:MAKE2CUPS(470ML)COCONUTMILK(PAGE29)
PREPTIME:10MINUTES
2cups(470ml)CoconutMilk(page29)
2cups(590g)choppedcauliflower
1/2cup(118ml)water
1/4cup(69g)chickpeamisopaste
3tablespoons(44ml)lemonjuice
2-3teaspoons(4-6g)curryblend
2Medjooldates,pitted
Processallingredientsinablenderuntilsmooth.Useadditionalwaterifneeded,andadjustseasoningstoyourliking.
Thissoupwillkeepfortwotothreedaysintherefrigerator.
Note:Cardamompods(asseeninthephoto)addanicearomatictouchtothesoup,butIdon’trecommendeatingthem!
WATERMELONANDHEIRLOOMTOMATOGAZPACHOTHISCLEANSINGCOLDSOUPISALOVELY,SWEETANDSAVORYTWISTONTRADITIONALTOMATOGAZPACHO.USECOLORFULHEIRLOOMTOMATOESIFTHEYAREINSEASONWHEREYOULIVEORSUBSTITUTEWITHROMATOMATOES.
MAKES3-4SERVINGS
PREPTIME:30MINUTES
SOUPBASE3cups(450g)choppedwatermelon,includingsomeoftheinnerwhiterind
2tablespoons(30ml)limejuice
11/2tablespoons(9g)choppedfreshmint
11/2tablespoons(4g)choppedfreshbasil
1clovegarlic
1/2teaspoonseasaltortotaste
ADD–INS1cup(30g)(180g)multicoloredheirloomtomatoes,diced
1cup(150g)watermelon,diced
3/4cup(89g)dicedcucumber,peeledandseeded
1/3cup(55g)whiteonions,diced
Processallingredientsforthesoupbaseinablenderuntilsmooth.Transferthepuréetoalargebowlandadddicedtomatoes,watermelon,cucumbers,andonionsandstirtocombine.Chillthissoupforanhourortwobeforeserving.Thiswillkeepfortwodaysintherefrigerator.
REDBELLPEPPERHUMMUSIHAVEONEWORDFORTHIS:MMMMM!SERVEWITHCRUDITÉSORCRACKERS,ORUSEASASPREADFORWRAPS.
MAKES6-8SERVINGS
PREPTIME:10MINUTES
1cup(150g)choppedredbellpepper
1/2cup(120g)rawtahinipaste
1/4cup(59ml)lemonjuice
3tablespoons(41g)hempseeds
3clovesgarlic
1tablespoon(15ml)oliveoil
1teaspoonseasalt
1teaspooncumin
1/2teaspoonpaprika
Cayennepeppertotaste
Combinealltheingredientsinablenderorfoodprocessoruntilsmooth.Chillintherefrigeratortofirmup.Thiswillkeepforthreeorfourdaysinanairtightcontainerintherefrigerator.
HEALTHNOTE:BellpeppersareveryhighinvitaminC,B6,folicacid,carotenoids,andphytonutrients.Redbellsaretheonlyonesthatcontainthepowerfulanticancerphytonutrientlycopene.
SMOKYGUACAMOLETHISISONEOFMYFAVORITEQUICKSNACKS.IT’SGREATWITHFLAXCRACKERSORCELERYSTICKSORSPREADOVERAROMAINELETTUCELEAFFORANEASYWRAP.
MAKES4-6SERVINGS
2avocados
2Romatomatoes,seededanddiced
1clovegarlic,minced
2teaspoonsfreshlimeorlemonjuice
1/4teaspoonchipotlechilipowder
1tablespoon(10g)mincedredonion
1/4teaspoonseasaltortotaste
Mashtheavocadoswithaforkandstirinremainingingredients.Adjustseasoningsasdesired.Tostore,coverthemixturewithplasticwrapsothewrapcompletelyrestsontheguacamoleandnoairremains.Storedthisway,itwillkeepfortwotothreedaysintherefrigerator.
NACHOCHEESEDIPTHEKEYTOMAKINGTHISDIPFABULOUSISNOTSOAKINGTHECASHEWSORMINIMALLYSOAKINGFOR30MINUTESIFYOUDON’THAVEAPOWERFULBLENDER.THESWEETNESSOFTHECASHEWSISESSENTIALTOTHEFLAVORBALANCEINTHISSUPERCREAMY,LUSCIOUSCHEESESAUCE.SERVEASADIPORSPREADITONEVERYTHING.
MAKES8SERVINGS
PLANAHEAD:IFYOUDONOTOWNAHIGHPOWERBLENDER,SOAKCASHEWSFOR30MINUTES.DONOTOVERSOAK.
PREPTIME:10MINUTES
1cup(135g)cashews
1/3cup(50g)choppedredbellpepper
1/4cup(59ml)water,ifusingsoakedcashews,1/3unsoaked
2tablespoons(28ml)lemonjuice
2tablespoons(28ml)nutritionalyeast
1clovegarlic
1/2teaspoonchilipowder
1/2teaspoonseasalt
1/8teaspoonanchochilipepper,optional
Blendallingredientsinablenderuntilverysmoothandcreamy.Youmayneedtostopandstarttheblendertoscrapesidesbackintotheblades.Adjustseasoningsasdesired.Willkeepforoneweekintherefrigerator.
MAPLE–DIJONBRUSSELSSPROUTSWHOKNEWRAWBRUSSELSSPROUTSCOULDTASTETHISGOOD?THISMAKESAGREATHOLIDAYSIDEDISHANDCANEVENBEWARMEDGENTLYINAPAN.IFYOUWANT,YOUCANSKIPTHEARUGULAANDUSEONLYBRUSSELSSPROUTS.
MAKES4TO6SERVINGS
PREPTIME:20MINUTES
SALAD4cups(352g)Brusselssprouts,shredded
4cups(120g)babyarugula
1/3cup(42g)choppedpecans
1/3cup(40g)driedcranberries(optional)
DRESSING2tablespoons(22g)whole-grainDijonmustard
2tablespoons(30ml)applecidervinegar
1/4cup(59ml)oliveoil
11/2tablespoons(25ml)maplesyrup
1clovegarlic,finelyminced
Combineallthesaladingredientsinalargebowl.Whiskallthedressingingredientsinasmallbowl.Pourthedressingoverthesaladandtosswell.Thesaladwilllastadayintherefrigerator.
HEALTHNOTE:Brusselssproutsarepartofthecruciferousfamily,whichincludeskale,broccoli,cabbage,andcauliflower.Theytopthelistforhavingthehighestcontentofglucosinolate,aphytonutrientthatisthecatalystforformingseveralpowerfulanticancercompounds.BrusselssproutsarealsoveryhighinvitaminsKandCandmayhelplowercholesterol.
CAULIFLOWERCOUSCOUSI’VEALWAYSPREFERREDCOOKEDCAULIFLOWEROVERRAW—UNTILITRIEDTHISRECIPE.IT’SSOFRESHANDFLAVORFULANDAGREATSIDEDISHTOPAIRWITHREDBELLPEPPERHUMMUS(PAGE85).
MAKES4SERVINGS
PREPTIME:30MINUTES
1/2largeheadofcauliflower
1/2bunchparsley
1/4cup(6g)freshmint
2Romatomatoes,seededanddiced
1/4cup(25g)blackolives,chopped(botijaarebestifyoucanfindthem)
1/4cup(40g)redonions,chopped
1/4cup(59ml)lemonjuice
3tablespoons(45ml)oliveoil
1clovegarlic,minced
1/2teaspoonseasalt
1/4teaspooncumin
1/8teaspoonsmokedpaprika
Dashcayenne(optional)
Chopthecauliflowerandputitinafoodprocessor.Pulseseveraltimesuntilitisbrokendownandresemblescouscous.Transferthecauliflowertoabowl.
Puttheparsleyandmintintothefoodprocessorandpulseuntilfinelychopped.Addthemixturetothecauliflower.Stirinremainingingredientsandtosswell.Adjustseasoningstotaste.Thiswillkeepfortwoorthreedaysintherefrigerator.
HEALTHNOTE:Cauliflowerisanotherrockstarfromthecruciferousfamily.AlongwithcontaininghighamountsofvitaminC(50percentRDAina1/2cup(50g))italsocontainsdi-indolyl-methaneandindole-3-carbinol,two
compoundsthathelpthebodygetridofexcessestrogen.Estrogendominancehasbeenlinkedtobreastcanceraswellascysticfibroids,endometriosis,andpolycysticovarysyndrome.
CAULIFLOWERSMASHTHISRECIPEISGREATONITSOWN,BUTAMAZINGWITHMUSHROOMGRAVY(BELOW)
MAKES4SERVINGS
PREPTIME:15MINUTES
4cups(400g)choppedcauliflowerflorets
1/3cup(45g)pinenuts
11/2tablespoons(18g)nutritionalyeast
1clovegarlic
1/2teaspoonseasalt
1/8-1/4teaspoonblackpepper
Putallingredientsintoafoodprocessorandmixuntilyouachieveaconsistencylikemashedpotatoes.Addmorenutritionalyeastandseasonings,ifyouwantitcheesier.Thiswillkeepforfourdaysintherefrigerator.
MUSHROOMGRAVYTHISRICH-FLAVOREDGRAVYWASMADETOGOOVERTHECAULIFLOWERSMASH(ABOVE),BUTITCANALSOBEUSEDOVERRAWORSTEAMEDVEGETABLES,QUINOA,ORRICE.
MAKES4SERVINGS
PREPTIME:15MINUTES
1cup(30g)(100g)slicedcriminimushrooms
1/4cup(59ml)water
2tablespoons(32g)chickpeamiso
2tablespoons(30ml)oliveoil
2tablespoons(28g)tamari
1tablespoon(10g)choppedonion
1teaspoonfreshthyme
1clovegarlic
Dashblackpepper
Processallingredientsinablenderuntilsmooth.Addmorewaterifneeded,onetablespoonatatime.Stirbeforeusing.Thiswillkeepforfourdaysintherefrigerator.
HEALTHNOTE:MushroomsactuallycreatevitaminDwhenexposedtosunlight.TheyalsocontainagoodamountofBvitamins,selenium,iron,phosphorus,andimmune-boostingandfree-radical-fightingphytonutrients.
CURRIEDCARROTSTHISSIMPLEINDIAN-INSPIREDDISHCAMETOMEDURINGACARROTKICKIWASHAVINGLASTWINTER.ILOVETHEWARMINGSPICESWITHTHERAISINSANDCASHEWS.SAVETIMESHREDDINGYOURCARROTSBYUSINGTHESHREDDINGBLADEONYOURFOODPROCESSORIFYOUHAVEONE.OTHERWISETHISWILLBEAGREATLITTLEARMWORKOUT!
MAKES4SERVINGS
PREPTIME:20MINUTES
4cups(440g)shreddedcarrots
1/3cup(48g)raisins
1/3cup(150g)choppedcashews
3tablespoons(44ml)lemonjuice
2tablespoons(12g)finelychoppedmint
2tablespoons(30ml)flaxseedoroliveoil
1teaspoonturmeric
1/2teaspooncinnamon
1/2teaspooncoriander
1/4teaspooncumin
1/8teaspoonyellowmustard
1/8teaspooncardamom
1/8teaspooncayenne(optional)
Dasheachofclove,nutmeg,andblackpepper
1/4teaspoonseasaltortotaste
Combineallingredientsinalargebowlandserve.Thiswilllastforthreedaysintherefrigerator,butittastesbestfresh.Spruceuptheflavorwithasqueezeoflemonifneeded.
CHEFTIP:Ifyoudon’thaveallthespiceslistedyoucanmakeiteasyonyourselfbyusingastore-boughtcurryblend.Useabout1-2teaspoonsfor
startersandaddmoreasneeded.
HEALTHNOTE:Everyoneknowscarrotsaregreatforprotectingourvision,butdidyouknowthey’realsogoodforcancer,heartdisease,andstrokeprevention—andcreatinghealthy,glowingskinandhelpingtheliverflushouttoxins?Nowyouhaveevenmorereasontochowdownonthosecarrots!
Salads
CALEXICOSALADIHADTHEMOSTAMAZINGWATERCRESSSALADATCALEXICORESTAURANTINBROOKLYN.ITWASSOGOODIHADTORE-CREATEITSOONASIGOTHOME.ILOVETHECRUNCHYJICAMAWITHCITRUSFLAVORSANDTHESPICINESSOFTHEDRESSING.IFYOUCAN’TFINDWATERCRESS,USEMACHE,MESCLUN,ORASPRINGMIXINSTEAD.
MAKES4SERVINGS
PREPTIME:30MINUTES
PLANAHEAD:SOAKCASHEWSFOR2HOURSIFYOUDONOTHAVEAHIGHPOWERBLENDER.
DRESSING3/4cup(113g)cashews
3/4cup(176ml)water
1/4cup(59ml)limeorlemonjuice
1clovegarlic
1Medjooldate,pitted
3/4teaspoonseasalt
1/4-1/2teaspoonchipotlechilipowder
Blendallingredientsinablenderuntilsmooth.
SALAD4cups(136g)packedchoppedwatercress
1/2jicama,julienned
1grapefruit,supremed
1avocado,sliced
1/4cup(35g)pumpkinseeds
1/4cup(4g)choppedcilantro
Cayenneforgarnish(optional)
Tosswatercress,jicama,grapefruit,andavocadoinabowl.Dividethemixtureamongfourplatesanddrizzlewithdressing.Topwithpumpkinseedsandcilantro,andgarnishwithadashofcayenne,ifyoulike.
Ifstoredwithoutdressingonit,thissaladwillkeepfortwotothreedaysintherefrigerator.
HEALTHNOTE:Traditionally,watercresshasbeenusedtohelpdigestion,fightbadbreathandcolds,andtocleantheblood.Ithasaveryhighsulfurcontentandhasbeenshowninlaboratoriestocontaincancer-suppressingproperties.It’salsoagoodsourceofiodine,whichmakesitverybeneficialtothosesufferingfromhypothyroidism.
STRAWBERRY–SPINACHSALADWITHSWEETBALSAMICVINAIGRETTEILIKETOADDEQUALPARTSMESCLUNTOJAZZITUP,BUTFEELFREETOUSEJUSTSPINACH.THISSALADISVERSATILEENOUGHTOSERVEATANELEGANTDINNER,ASUMMERPICNIC,ABRUNCH,ORASABREAKFASTSALAD.
MAKES4SERVINGS
PREPTIME:15MINUTES
SALAD4cups(120g)babyspinach
4cups(120g)mesclunmix
2cups(290g)slicedstrawberries
1/4cup(120g)redonion,thinlyslicedwithamandolineorknife
1/4cup(36g)choppedalmonds
Combineallsaladingredientsinalargebowlandtosswell.
DRESSING1/4cup(59ml)oliveoil
2tablespoons(28ml)balsamicvinegar
1teaspoonDijonmustard
1teaspoonagave
Saltandpeppertotaste
Whiskallthedressingingredientstogetherinasmallbowl.Drizzlethedressingoverindividualsaladservingsasdesired.Saladwillkeeponeday.
COLORFULCABBAGESALADIMADEAZESTYVIETNAMESE-TYPEDRESSINGTOGIVETHISCRUNCHY,VIBRANTSALADSOMEMAJORGINGER-GARLIC-LIMEKICK.IT’SONEOFMYGO-TOSALADSWHENI’MONACLEANSE,ASITHASVERYLITTLEFAT(IFYOUOMITTHEPEANUTS)BUTISVERYFILLINGANDSATISFYING
MAKES4-6SERVINGS
PREPTIME:20MINUTES
DRESSING1/3cup(78ml)limejuice
2tablespoons(30ml)brownricevinegar
1tablespoon(15ml)sesameoil
1tablespoon(13g)palmsugarorsweetenerofchoice
1tablespoon(8g)ginger,gratedorgingerjuice
1teaspoonfinelymincedgarlic
1/2teaspoonseasalt
1/8teaspooncayenne
SALAD5cups(350g/about1smallhead)packed,shreddedredcabbage
1cup(110g)shreddedcarrots
1/2cup(8g)choppedcilantro
1/2cup(13g)choppedmint
1/3cup(48g)crushedrawwildjunglepeanutsorroastedpeanuts(notraw)
Whiskallthedressingingredientstogetherinasmallbowl.Combinesaladingredientsinalargebowl.Pourinthedressingandtosswell.Garnishwithcrushedpeanuts.Thissaladwillkeepforthreedaysintherefrigerator.
HEALTHNOTE:Cabbageisoneofthemosthealth-promotingvegetablesout
there.It’smostreveredforitsanticancer,antitumorpropertiesandisexcellentatcellulardetoxificationandfortheremovalofcarcinogensfromoursystem.
CREAMYKALESALADWITHCAPERSANDHAZELNUTSTHELOVELYGREENANDPURPLECOLORSINTHISSALADMAKEITAFAVORITEDISHTOSERVEFORGUESTS.IALSOLOVEHOWSIMPLEYETFLAVORFULTHISSALADIS.IT’STHEHAZELNUTSTHATREALLYMAKEITFORME.IFYOUHAVEHAZELNUTOILONHAND,ALIGHTDRIZZLEWILLTAKEITTOTHENEXTLEVEL.
MAKES2-4SERVINGS
PREPTIME:25MINUTES
2largebunchesflatorcurlykale,stemsremovedandfinelychopped
1avocado,cubed
3tablespoons(44ml)lemonjuice
1teaspoonseasalt
1cup(70g)shreddedpurplecabbage
1/2cup(88g)choppedhazelnuts
2tablespoons(17g)capers
Placethechoppedkaleinabowlwithavocado,lemonjuice,andseasaltandmassageitverywelluntiltheavocadobecomescreamyandthekalebecomestender.Addcabbage,hazelnuts,andcapersandtosswell.Addadditionalseasoningsoravocadoifneededandserve.Thesaladwillkeepforoneday.
HEALTHNOTE:Ihaven’tmetarawfoodistyetwhodoesn’tincludekaleintheirtopthreefavoriteingredientslist.Becauseofitsdensenutrientprofile,Iliketostickkaleineverythingfromjuicestosmoothiestosalads.It’sextremelyhighinbone-buildingvitaminK,antioxidantsvitaminAandC,manganeseandfiber,andiswellregarded,alongwithothercruciferousvegetables,asananticancerfood.Itshighsulfurcontentaidsinthecellulardetoxificationprocess,whichmakesittheperfectcleansingfood.
WINTERLANDSALADTHISISAWONDERFULMIXOFMYFAVORITEWINTERFRUITSTOSSEDWITHAROMATICFENNEL.
MAKES4-6SERVINGS
PREPTIME:30MINUTES
SALAD2fennelbulbs
2greenapples
1cup(140g)pomegranateseeds
1/2cup(63g)choppedwalnuts
Fennelleavesforgarnish
Useaknifeormandolinetothinlyslicethefennelbulb.Grateorjuliennetheapple.Next,tossallingredientsexceptthefennelleavesintoamedium-sizebowl.
DRESSING1/2cup(118ml)orangejuice
3tablespoons(45ml)applecidervinegar
2tablespoons(30ml)oliveoil
11/2tablespoons(16.5g)preparedwhole-seedmustard
Whiskalltheingredientstogetherinasmallbowlandpourthedressingoverthesalad.Tosswellandserveimmediately.Garnishplatedsaladswithfennelleaves.Thesaladwillkeepfortwodaysintherefrigerator.
HEALTHNOTE:FennelisagreatsourceofvitaminC,potassium,folate,andfiber,andit’sgreatforthedigestivesystem.
SWEETCHILIDAIKONSALADTHISULTRASIMPLESALADMAKESAGREAT(ANDVERYPRETTY)FIRSTCOURSEIFYOU’REPUTTINGTOGETHERANASIAN-INSPIREDMEAL.THESWEETCHILISAUCEISNOTONLYSTUNNINGTOLOOKATOVERTHEDAIKONNOODLES,BUTITISALSOAFLAVORFULCOMPLIMENTTOTHISMILDRADISH.
MAKES4SERVINGS
PLANAHEAD:MAKEHOTSAUCE(PAGE142)
PREPTIME:15MINUTES
SWEETCHILISAUCE1/3cup(78ml)HotSauce(page142)
1/4cup(60ml)brownricevinegar
2tablespoons(28ml)agaveorcoconutnectar
2tablespoons(30ml)sesameoroliveoil
1/4teaspoonseasalt
Whisktogetherorblendingredientsthoroughly.
SALAD2largedaikonradishes,peeledandspiralizedorjulienned
1cup(16g)choppedcilantro
1/3cup(32g)choppedalmonds
Placeprepareddaikononindividualplatesandgarnishwithcilantroandalmonds.Dresswithsweetchilisaucerightbeforeserving.
Storedindividually,SweetChiliSaucewilllastoneweekandthedaikonwilllastthreedaysintherefrigerator.
CHEFTIP:IusedtheSaladaccospiralslicertomakethedaikonribbons.
HEALTHNOTE:Daikonradishcontainsanabundanceofdigestiveenzymes,makingitawonderfuldigestiveaid,particularlyinmetabolizingfats.It’saverycleansingrootvegetablethathasbeenusedtraditionallyasadiureticanddecongestant.Likeothersinitscruciferousfamily,itcontainscancer-fighting
propertiesandagooddoseofvitaminCandpotassium.
WATERMELON-TOMATOSALADWITHFIGVINAIGRETTETHISSALADISASTASTYASITISLOVELYTOLOOKAT.ILOVETHEFRESHAROMAOFMINTANDBASILWITHTHEWATERMELON,ANDTHEFIGDRESSINGTIESITALLTOGETHERWITHOUTBEINGOVERWHELMING.IFYOU’REONACLEANSE,YOUCANSKIPTHEDRESSINGANDYOU’LLSTILLHAVEAREALLYGREAT-TASTINGDISH.
MAKES4-6SERVINGS
PLANAHEAD:SOAKDRIEDFIGSFOR30MINUTES
PREPTIME:20MINUTES
DRESSING4driedfigs,soakedin1/2cup(120ml)waterfor30minutes;reservesoak
water
3tablespoons(45ml)balsamicvinegar
1/2cup(118ml)soakwater
1/4cup(59ml)oliveoil
Saltandpeppertotaste
Blendallingredientsinablenderuntilsmooth.
SALAD8cups(1,200g)cubedwatermelon
6cups(1,080g)cubedheirloomtomatoesofassortedcolors
2tablespoons(12g)choppedmint
2tablespoon(5g)choppedbasil
2-4tablespoons(20-40g)thinlyslicedshallot
Combineallingredientsinalargebowl,thenscoopoutintoservingbowls.Drizzlethefigdressingoverindividualservings.
Thissaladwillkeepforonedayintherefrigerator.
SUNNYPEACHSALADWITHCHIPOTLE-MAPLEDRESSINGSPICY-SWEETVINAIGRETTEOVERRIPESUMMERPEACHESMAKESAGREATCOMBOINTHISBEAUTIFULANDEFFORTLESSSALAD.
MAKES4-6SERVINGS
PREPTIME:15MINUTES
DRESSING3tablespoons(45ml)oliveoil
3tablespoons(45ml)balsamicvinegar
11/2tablespoons(25ml)maplesyrup
1/4teaspoonchipotlechilipowder
1/4teaspoonseasalt
Whisktogetheringredientsinasmallbowl.
SALAD6cups(360g)springormesclunmix
4peaches,pittedandsliced
1/2cup(56g)choppedpecans
1/4cup(40g)thinlyslicedshallot
Tossallingredientsinalargebowlandservewithdressingontheside.Thissaladwillkeepforadayortwointherefrigerator.
ROOTVEGETABLESLAWIFYOUREALLYWANTTOINDULGE,PICKUPABOTTLEOFLEBLANCHAZELNUTOILTODRESSTHISCOLORFUL,CRUNCHYSALAD.TOPREVENTBEETSFROMTURNINGEVERYTHINGPINK,IADDTHEMRIGHTBEFORESERVING,BUT,IFYOU’RETHEONLYWHO’SGOINGTOSEEIT,FEELFREETOTOSSTHEMINWITHEVERYTHINGELSE.
MAKES4SERVINGS
PREPTIME:40MINUTES
SALAD2cups(300g)juliennedbeets
2cups(220g)juliennedcarrots
2cups(232g)julienneddaikonradishorceleryroot
2greenonions,thinlysliced,greenpartsonly
1/4cup(40g)driedcranberriesorraisins
1/4cup(35g)sunflowerseeds
Setthebeetsasideintheirownsmallbowlandtosstheremainingsaladingredientsinamedium-sizebowl.
DRESSING1/4cup(59ml)hazelnutoroliveoil
1/4cup(59ml)orangejuice
2tablespoons(30ml)lemonjuice
Salttotaste
Whisktogetherallthedressingingredientsandpourthemixtureoverthesalad,reservingasmallamountforthebeets.Addremainingdressingtothebeetsandgentlyincorporatethemintothesaladrightbeforeserving.
HEALTHNOTE:Rootvegetablesareagreatsourceofmineralsandantioxidants,aswellasbeingexcellentbloodpurifiersandliverdetoxifiers.Theyalsocontainemotionalandphysicalgroundingenergythatcanmakeusfeelmorefocusedandpowerful.It’saverysimilarenergytothekindmeateaterssaytheygetfromeatinganimalprotein.
Mains
MUSHROOMTACOSTHESETACOSAREBURSTINGWITHQUINTESSENTIALMEXICANFLAVORSLIKEJALAPEÑO,LIME,CILANTRO,ANDAVOCADO.IFYOU’RENOTAFANOFMUSHROOMS,THEWALNUTMEATFROMTHEFIVEPEPPERCHILI(PAGE123)ISAGREATSUBSTITUTE.
MAKES4SERVINGS
PLANAHEAD:YOUWILLNEEDABATCHOFQUICKPICKLEDCABBAGE(SEEBELOW).
PREPTIME:30MINUTES
MARINATEDMUSHROOMS4cups(280g)slicedshiitakeorbabyPortobellomushrooms
2tablespoons(28g)tamari
1smallclovegarlic,minced
1tablespoon(15ml)oliveoil
Placealloftheingredientsintoalargemasonjarandshakevigorouslyortosstogetherinabowl.Letthemushroomssitwhileyoumaketheremainingcomponents.
AVOCADOSAUCE1/3cup(78ml)water
1-2tablespoons(15-30ml)limejuice
1/2teaspoonseasalt
1/2avocado
1clovegarlic
1/2jalapeñopepper,withseeds,orcayennepeppertotaste
Blendallingredientsinablenderorfoodprocessor.Addmorewaterorseasoningsasneeded.Transfertoasqueezebottleorsmallbowl.
FILLING
11/2cups(225g)QuickPickledCabbage
3-4tomatoes,chopped
1cup(16g)choppedcilantro
2/3cup(110g)dicedsweetonions
8romaineleaves
Filleachromaineleafwithmarinatedmushrooms.Topwiththevariousfillingsanddrizzlewithavocadosauce.
QUICKPICKLEDCABBAGETHISISAGREATLITTLECONDIMENTTOPUTONTHEMUSHROOMTACOSORTHROWINTOANYWRAPORSALADFORALITTLEZINGANDSPLASHOFCOLOR.
MAKES8SERVINGS
PREPTIME:15MINUTES
2cups(140g)shreddedredcabbage
1/4cup(60ml)applecidervinegar
1/2tablespoon(10g)agave
pinchofseasalt
Combineallingredientsintoabowlverywell.Placeaplateorbowlwithweight(likeamasonjarofwater)ontopofmixtureandallowtositforonetosixhours.Itwillsoftenandreleasemoreliquidthelongeryouletitset.
Willkeepfor5daysintherefigerator.
HEIRLOOMTOMATOSTACKSHERE’SAFUNANDEASYWAYTOENJOYTHEFRUITSOFSUMMER.
MAKES4-6SERVINGS
PLANAHEAD:YOUWILLNEEDONEBATCHOFCILANTROPESTO(PAGE143)ANDSUN-DRIEDTOMATOSPREAD(PAGE142).
PREPTIME:10MINUTES
1batchCilantroPesto(page143)
1batchSunDriedTomatoSpread(page142)
4-6largeheirloomtomatoesofdifferentcolors
4cups(120g)spinach
1cup(30g)looselypackedbasilleaves
Oliveoilasneeded
Freshblackpepperandseasalttotaste
Slicetomatoesinto1/4-inchthickrounds.Arrange1cup(30g)ofspinachonaservingplate.SpreadthedesiredamountofCilantroPestoontoonetomatosliceandplaceontothebedofspinach,thenplaceacoupleofbasilleavesontop.SpreaddesiredamountofSun-DriedTomatoSpreadontoanothersliceoftomatoandplaceitontopoftheothertomatoslice.Addadditionalbasilorspinachleaves.Repeatthesestepstwomoretimes,alternatingspreadsanddifferentcolorsoftomatoslices.Whenfinished,drizzlethestackswitholiveoilandaddsaltandpeppertotasteandserveimmediately.
THAIVEGGIENOODLESNOODLESPLUSCREAMYCURRYSAUCEPLUSTONSOFVEGETABLESEQUALSONEOFMYFAVORITEDISHES.YOUCANPLAYAROUNDWITHTHEAMOUNTOFVEGGIES,BUTILIKETOGOCRAZYANDPILETHEMON.IFYOUCAN’TFINDKELPNOODLESINTHEREFRIGERATORSECTIONOFYOURLOCALHEALTHFOODSTORE,YOUCANREPLACETHEMWITHTWOADDITIONALZUCCHINI.
MAKES4-6SERVINGS
PREPTIME:45MINUTES
112-ounce(340g)packagekelpnoodles
SAUCE1/2cup(112g)almondbutter
1/4cup(59ml)water
1/4cup(59ml)tamari
2tablespoons(30ml)brownricevinegar
2tablespoons(15g)redThaicurrypaste
1/2teaspooncrushedredpepper(optional)
2tablespoons(28ml)agavenectarorfewdropsliquidstevia
1tablespoon(8g)gratedgingerorgingerjuice
1clovegarlic
VEGETABLES1lemon
4zucchinis,peeled
1redbellpepper,diced
2largecarrots,julienned
2greenonions,greenpartsslicedthinly
2cups(100g)beansprouts
1/2cup(20g)Thaiortraditionalbasil,shredded
4cups(120g)spinach
Rinseandloosenthekelpnoodlesandplacetheminabowl.Coverthenoodleswithwaterandsqueezethejuicefromthelemonintoit.Allowthemtosoakfor30minutes.
Whilethenoodlesaresoaking,makeyoursaucebyprocessingallthesauceingredientsuntilsmoothinablender.After30minutes,rinsethenoodlesandplacethemintoamedium-sizebowl.It’shelpfultocutnoodleswithkitchenscissors,astheytendtobecrazylong.Spiralizethezucchiniwithavegetablespiralizeroruseapeelertoturnthemintoribbons.Combinethezucchiniwiththekelpnoodlesandtosswithsauce.Servethezucchini-noodlemixtureonabedofspinachandtopwithvegetablesandshreddedbasil.Thiswilllasttwodaysintherefrigerator.
CHEFTIP:Warmthisdishbyplacingnoodlesinadehydratorforonehourat145°F(62.8°C)orwarminasaucepanonlowheat,stirringfrequently.Foralightlycookedversion,placenoodlesandvegetablesinalargesaucepanorpotandwarmgentlyfor5-10minutes,stirringconstantly.
BUTTERNUTSQUASHNOODLESWITHSAGECREAMTHISAVERYDELICATELYFLAVOREDDISHCOMPAREDTOMANYOFTHEBOLD,SPICYRECIPESINTHISBOOK.ILOVETHESUBTLETYOFTHESAGECREAMANDMILDLYNUTTYFLAVOROFTHENOODLES.THESEASONEDPISTACHIOSADDANICETEXTURALCRUNCHWITHASMALLPUNCHOFSMOKY,GARLICKYFLAVORS.
MAKES4SERVINGS
PLANAHEAD:SOAK1CUP(150G)CASHEWSFOR2HOURS
PREPTIME:30MINUTES
NOODLES2wholebutternutsquash
2cups(60g)microgreens
Peelandspiralizethesquashusingavegetablesspiralizerorshredthemintoribbonsusingavegetablepeeler.Tossmicrogreensinwiththenoodles.
CHEFTIP:Iprefertomakeafineangelhair-typenoodlewithbutternutsquash,insteadofathickspaghetti-sizenoodleforthisrecipe.
SAGECREAM1cup(150g)cashews,soaked2hours
1/4cup(55g)hempseeds
3/4cup(176ml)water
2tablespoons(32g)chickpeamisopaste
2-3tablespoons(30-44ml)lemonjuice
1tablespoon(12g)nutritionalyeast
1clovegarlic
1/4-1/2teaspoonseasalt
1/2teaspoonagave
4freshsageleaves
Processalltheingredientsinablenderuntilsmooth.Adjustseasoningsifneeded.
SEASONEDPISTACHIOS1/2cup(50g)coarselychoppedpistachios
1/2teaspoonoliveoil
1/4teaspoonsmokedpaprika
1/4teaspoongarlicpowder
1/8-1/4teaspoonseasalt
Putallingredientsinasmallbowlandmixthoroughlyusingyourfingers.
Toassemble,placenoodlesinabowloronindividualplates.Topwiththedesiredamountofsagecreamandsprinklewithpistachios.Ediblepansiesareoptional,butanicetouch.
ZucchiniNoodles,TwoWaysYOUCANUSEEITHERGREENZUCCHINIORYELLOWSUMMERSQUASHTOMAKEAWESOMENOODLES.IT’SUPTOYOUIFYOUWANTTHEMWITHORWITHOUTTHEPEEL.IPREFERWITHOUTIFI’MSERVINGRAW-CURIOUSGUESTS.IFYOUHAVEAVEGETABLESPIRALIZER,YOUCANMAKESPAGHETTI-LIKENOODLESINAJIFFY.ILIKETOMAKETHEMONTHETHICKERSIDE,ASOPPOSEDTOANGELHAIR,ASTHEYCANBECOMEWATERYQUITEQUICKLYONCEYOUPUTTHESAUCESONTHEM.IFYOUDON’TOWNASPIRALIZER,USEAVEGETABLEPEELERTOTURNTHEMINTOWIDEFETTUCCINE-STYLENOODLES.HEREARETWOCLASSICSAUCESTHATWORKBEAUTIFULLY.EACHSAUCEWILLBEENOUGHFORFOURMEDIUMZUCCHINIS.DON’TDRESSNOODLESUNTILREADYTOSERVE,ASTHEYWILLSOFTENANDWEEP.SERVEWITHPARMESANCHEESE.
PASTAMARINARAMAKES4SERVINGS
PREPTIME:15MINUTES
1/2redbellpepper,seededandchopped
2tablespoons(14g)sundriedtomatopowder
1-2tablespoon(15-30ml)oliveoil
2tablespoons(5g)freshbasil,or1teaspoondried
1tablespoon(8g)freshoregano,or1teaspoondried
1/2Medjooldate
2clovesgarlic
1/2-3/4teaspoonseasaltortotaste
1/4teaspooncrushedredpepper
3cups(540g)choppedtomatoes
Blendalloftheingredientsexcepttomatoesinafoodprocessoruntilsmooth.Addtomatoesandpulseuntilincorporatedbutstillalittlechunky.
Spiralizeorpeelzucchinisintoribbonsandtosswithmarinasauce.Garnishwithpinenuts,olives,ordicedbellpeppers.
CHEFTIP:Makesun-driedtomatopowderbygrindingsun-driedtomatoesinaspicegrinder.
PESTOPASTAMAKES4SERVINGS
PREPTIME:10MINUTES
2cups(80g)basilleaves,packed
1/4cup(59ml)oliveoil
3-4clovesgarlic,crushed
1/2-1teaspoonseasalt
1/2cup(110g)hempseedsorrawpinenuts
Placeallingredientsexcepthempseeds(orpinenuts)inafoodprocessorandblenduntilsmooth.Addhempseedsandpulseafewtimesuntilincorporated.
Spiralizeorpeelzucchinisintoribbonsandtosswithpesto.Garnishwithdicedtomatoes,pinenuts,olives,ordicedbellpeppers.
PARMESANCHEESE1/2cup(75g)cashews
1clovegarlic
1teaspoonnutritionalyeast
1/4teaspoonseasalt
Useaspicegrindertocombineallingredients.
FIVE–PEPPERVEGETABLECHILIDON’TBEINTIMATEDBYTHENAME:THISISN’TOVERLYSPICY,BUTITDOESHAVEALITTLEBITOFAKICK.ILOVETHEUNDERTONESOFCACAO,CINNAMON,ANDSMOKEDPEPPERS,BUTYOUCANSIMPLIFYTHISRECIPEBYOMITTINGTHEM.THISISAGREATDISHTHEWHOLEFAMILYWILLLOVE,ANDITCANEASILYBEWARMEDOVERTHESTOVETOPIFYOUHAVEGUESTSWHOPREFERTHEIRCHILICOOKED.THISISEXTRANICETOPPEDWITHADOLLOPOFCRÈMEFRAICHE(PAGE140)ORCUBEDAVOCADO.
MAKES6SERVINGS
PREPTIME:45MINUTES
SAUCE1cup(235ml)water
1/2redbellpepper,seededandchopped
3tablespoons(42g)sun-driedtomatopowder(seechef’stip,page126)
2tablespoons(30ml)orangejuice
2Medjooldates,pitted
1tablespoon(7.5g)Mexicanchilipowder
1tablespoon(15g)oliveoil
1/2tablespoon(4g)cacaopowder
1teaspoontamarindpaste
1teaspoonseasalt
1smallclovegarlic
1/2teaspoononionpowder
1/4teaspooncinnamon
1/4teaspoonanchochilipowder
1/8teaspoonchipotlechilipowder
Blendallingredientsinablenderuntilsmooth.Adjustseasoningsasdesired.
WALNUTMEAT11/2cups(180g)walnuts
2teaspoonschilipowder
1teaspooncumin
2tablespoons(28g)tamari
Putallingredientsinafoodprocessorandprocessuntilwellcombined.Iliketokeepitalittlechunkyfortexture.
VEGGIES1cup(30g)(120g)dicedzucchini
1cup(30g)(180g)dicedtomatoes
1cup(175g)cornkernels
1cup(110g)shreddedcarrots
1/4cup(40g)dicedwhiteoryellowonions
1jalapeño,seededanddiced
Putallingredientsinalargebowlandmix.Addsauceandwalnutsandcombinewell.
CHEFTIP:Thesauceandwalnutmeatcanbemadethedaybeforetocutdownonpreptime.Whenserving,youcanwarmthisinthedehydratorforonehourat145°F(63°C)oronthestovetopatlowheatstirringfrequently.
CHIPOTLENOT–CHICKENSALADWRAPSTHISWRAPHASAHEARTYFILLINGTHATCANBEEATENONITSOWN,ADDEDTOASALAD,ORSPREADOVERAFLAXCRACKER.FORANICEVARIATION,ITCONVERTSWELLINTOACURRYSALAD—ORKEEPITSIMPLEANDREPLACETHESPICEWITHCAPERS.
MAKES4SERVINGS
PLANAHEAD:SOAKSUNFLOWERSEEDSFOR4-6HOURS.
PREPTIME:20MINUTES
1cup(30g)(145g)sunflowerseeds,soakedanddrained
1/4cup(59ml)water
2tablespoons(15ml)applecidervinegar
3/4teaspoonseasalt
1/2teaspoonchipotlechilepowder
1/2teaspoonpaprika
3/4cup(75g)choppedcelery
3/4cup(113g)sweetcherrytomatoes,sliced
1/4cup(40g)choppedredonion
1avocado,cubed
4largecollardleaves
Inafoodprocessor,blendsunflowerseedsandwateruntilyouhaveapâté.Scrapedownthesidesofthecontainerasneededuntilyouachievedesiredconsistency.Addvinegar,seasalt,chipotlepowder,andpaprika,andprocessagain.Transferthemixturetoabowlandstirincelery,tomatoes,andredonions.Gentlyfoldinavocados.Layonecollardleafonacuttingboard.Useaknifetocutofftheprotrudingbottomstem.Filletthethickestpartoftheremainingstemverycarefully.Thiswillmaketheleafmorepliable.Spoonthemixtureontothebottomthirdofthecollardleaf.Rolltheleafupfromthebottomandtuckinthesidesasyougoalongtomakeanice,tightwrap.Youcanstorethesaladmixtureinanairtightcontainerfortwoorthreedaysin
therefrigerator.
COOKEDVARIATION:Ratherthanrollthecollardleaves,servethemontoastedsproutedbreadwithvegancheese.
HEALTHNOTE:SunflowerseedsareanexcellentsourceofvitaminEaswellasmagnesiumandselenium.They’realsoveryaffordableandversatileandagreatalternativetonuts.Itossthemintosaladsandusetheminplaceofnutsformanyofmysavorydishes.
LEMONYGARLICBROCCOLIBOWLTHISISAHEARTYDISHTHATCANBEENJOYEDWARMORCOLD.ILIKEITWITHALITTLESIDEOFHOTSAUCE(PAGE142).
MAKES4-6SERVINGS
PLANAHEAD:SOAK1/2CUP(73G)ALMONDSOVERNIGHTINWATERANDRINSEWELL(OPTIONAL).
PREPTIME:20MINUTES
TAHINIDRESSING2/3cup(167g)rawtahinipaste
2/3cup(167ml)water
1/2cup(118ml)lemonjuice
3clovesgarlic
1teaspoonseasalt
1/4teaspoonblackpepper
1/8teaspooncayenne
Blendallingredientsinablenderorfoodprocessoruntilsmooth.
BROCCOLIBOWL5cups(355g)broccoliflorets,cutintosmallbite-sizepieces
2cups(176g)beansprouts
1cup(110g)shreddedcarrots
1/2cup(73g)choppedalmonds
Coverbroccoliinhotwaterforseveralsecondsthenplungeitintocoldwater.Thiswillsoftenitandmakeitmorepalatable.Next,mixvegetablesandalmondsinalargebowlandservewithtahinidressing.
Storedseparately,TahiniDressingwillkeepforoneweekandBroccoliBowlmixturewillkeepfortwoorthreedaysintherefrigerator.
CHEFTIP:YoucangivethesauceanethnickickbyaddinginalittleThaior
currypastewhenblendingorreplacethesaucewithNachoCheese(page86)oryourfavoriterawsauce.
COOKEDOPTION:Steamvegetablesgentlyorservethemwithcookedquinoa.
GINGERMISOHANDROLLSTHISVERSATILERECIPEISANEASYWAYTOTHROWSOMETHINGTOGETHERWITHOUTRESORTINGTOTHETYPICALSALAD.YOUCOULDFILLTHESEHANDROLLSWITHANYOFYOURFAVORITEGREENSANDVEGETABLESANDEVENUSEDIFFERENTDRESSINGS,THOUGHTHEGINGERMISODRESSINGGIVESITTHEASIANTOUCH.KEEPTHESAUCEONHANDSOYOUCANMAKEAQUICKMEALINMINUTESANYTIME.
MAKES4SERVINGS
PLANAHEAD:MAKEALMONDORCASHEWMILK(PAGE59)(OPTIONAL)PREPTIME:20MINUTES
GINGERMISODRESSING1/3cup(80ml)oliveoil
3-4tablespoons(45-60ml)AlmondorCashewMilk(page59)orwater
21/2tablespoons(43g)chickpeamiso
2tablespoons(28ml)agaveorcoconutnectar
11/2tablespoons(12g)gratedginger
1tablespoon(7.5ml)balsamicvinegar
Blendallingredientsinablenderuntilsmooth.
NORIWRAPS4untoastednorisheets
8greenlettuceleaves
2-3carrots,juliennedorshredded
1beet,juliennedorshredded
2smallavocados,sliced
2cups(100g)sproutsofchoice
Tomakethehandroll,holdthenorisheetwiththeshinysidedownonyourpalminadiamondposition.Laytwopiecesoflettuceintheuppercornerofthediamond.Addremainingfillingasdesired.
Drizzlewithgingermisosauce.Foldtherightcornerofthenorisheetoverthefilling,andfoldbottomcornerupwardoverfilling.Foldtheleftcorneroverthefillingtoclose.Youcanuseatinybitofwatertosealthenorisheetclosed.Serveimmediately.GingerMisodressingwillkeepforoneweekintherefrigerator.
HEALTHNOTE:Norisheetsarethemostpopulartypeofseaweed.Theyarerichinvitamins,minerals,andaminoacidsandhavebeenregardedinJapanesecultureasabeautyfood.Themajorityofstorebrandsaretoasted,butyoumaybeabletofindrawnorisheetsatsomehealthfoodstoresaswellasonline.Ifyoucan’tfinditraw,toastedisstillagreatoption.
HOLDTHENORISHEETWITHTHESHINYSIDEDOWNONYOURPALMINADIAMONDPOSITION.LAYTWOPIECESOFLETTUCEINTHEUPPERCORNEROFTHEDIAMOND.
ADDREMAININGFILLINGASDESIRED.
DRIZZLEWITHGINGERMISOSAUCE.
FOLDTHERIGHTCORNEROFTHENORISHEETOVERTHEFILLING,ANDFOLDBOTTOMCORNERUPWARDOVERFILLING.
FOLDTHELEFTCORNEROVERTHEFILLINGTOCLOSE.YOUCANUSEATINYBITOFWATERTOSEALTHENORISHEETCLOSED.
SERVEIMMEDIATELY.
VIETNAMESESALADROLLSONEOFTHETHINGSILOVEABOUTVIETNAMESECUISINEISTHEUSEOFFRESHHERBS.I’MHEAVYHANDEDWITHTHEMINTANDCILANTROINTHESEROLLSWHENIMAKETHEMFORMYSELF.TRYEXPERIMENTINGWITHOTHERVEGETABLESANDELEMENTSSUCHASCUCUMBERS,BELLPEPPER,BASIL,RADISH,ORFRESHYOUNGTHAICOCONUTMEATFORAHEARTIERROLL.
MAKES4SERVINGS
PREPTIME:30MINUTES
SWEETANDSOURMANGOSAUCEMAKES1CUP(30G)(305G)
1cup(175g)choppedmango
3tablespoons(45ml)agaveorsweetenerofchoice
3tablespoons(44ml)limejuice
1/2tablespoon(4g)gratedginger
1clovegarlic
1/2teaspooncrushedredpepperflakes(optional)
1/4teaspoonseasalt
Blendingredientsinablenderorfoodprocessor.Adjustseasoningsasdesired.
SPICYTAHINISAUCEMAKES1CUP(30G)(305G)
1/2cup(120g)tahini
1/3cup(78g)water
3tablespoons(54g)tamari
2tablespoons(30ml)lemonjuice
2tablespoons(28ml)agavenectarorfewdropsliquidstevia
1tablespoon(15g)redThaicurrypaste(optional)
1tablespoon(8g)gratedgingerorgingerjuice
1clovegarlic
1/2teaspooncrushedredpepper
Blendallingredientsinablenderorfoodprocessoruntilsmooth
SALADROLLS4largechard,cabbage,orcollardleaves
1headromaineorothergreenlettuce
2cups(220g)shreddedcarrots
2cups(100g)beansprouts
4greenonions,slicedlongwise,greenpartsonly
2/3cup(17g)mintleaves
2/3cup(17g)choppedcilantro
Layachard,cabbage,orcollardleafonaplateorcuttingboard.Filletthethickstemcarefullyusingaparingknife.Thiswillallowyoutorolltheleafeasierwithoutitbreaking.
Laytwoleavesoflettuceontheinsideofthechardleafandfillwithremainingingredientsasdesired.Layanothercoupleoflettuceleavesoverthefillingandroll.Servewithsauces.
COOKEDVARIATION:Youcanwrapyourrollsinricepaper.Alsoknownasbinghmah,ricepapercanbefoundatanyAsianmarketandsomehealthfoodstores.Ricepaperisveryeasytouse.Simplydipasheetintohotwaterforafewsecondsthenremove,shakeoffexcesswater,andlayitonaflatsurface.Addyourfillingsandrollcarefully.Foraheartiercookedmeal,addinorganictempeh.
MEATANDCHEESEPIEROGIESCOMINGFROMANEASTERNEUROPEANBACKGROUND,IGREWUPONPIEROGIESANDWANTEDTOCREATESOMETHINGREMINISCENTOFWHATMYMOMUSEDTOMAKE.THESEMAKEGREATFINGERFOODFORPARTIESORCANBESERVEDWITHASALADFORDINNER.THECHEESEISOUTOFTHISWORLDANDCANBEUSEDWITHWRAPPERSOTHERTHANTURNIP.TRYTHINLYSLICEDBEETROOT,ZUCCHINI,ORJICAMAFORALTERNATIVEWRAPPERS.
MAKES6SERVINGS
PREPTIME:20MINUTES
PLANAHEAD:SOAKCASHEWSANDPINENUTSFOR2HOURSANDMAKECRÉMEFRAICHE(PAGE140)MEATFILLING
1cup(30g)(120g)walnutsorpecans
1tablespoon(15g)tamari
1teaspoonlemonjuice
1/2teaspooncumin
1/4teaspoononionpowder
1/4teaspoongarlicpowder
1/8teaspoonblackpepper
Mixalloftheingredientsinafoodprocessoruntilthemixturelookslikemincedmeat.Scrapedownthesidesofthecontainerasneeded.
CHEESEFILLING1/2cup(75g)cashews,soaked2hours
1/2cup(68g)pinenuts,soaked2hours
1-2tablespoons(15-30ml)lemonjuice
11/2tablespoons(18g)nutritionalyeast
1/4teaspoonsalt
Mixallingredientsinafoodprocessoruntilwellcombined.Scrapedownsidesofthecontainerasneeded.
WRAPPER
1largeroundturnip,peeled
Tomakethewrapper,useamandolineorknifetoslicetheturnipintoverythinrounds.
TOPPINGCrémeFraiche(page140)
Choppedchives
Microgreensforgarnish
Toassemble,placeasmalldollopofmeatandcheesefillingontheroundsandthenpinchtocloselikeapitapocket.TopwithCrèmeFraicheandchivesandserveoverabedofmicrogreens.
Thesepierogieswilllastthreedaysintherefrigerator.
FermentedFoodsandBeveragesCivilizationshavebeenusingfermentationasawaytopreservefoodforages.Itwasn’tuntilthispastcentury,though,thatpeoplediscoveredhowhealthpromotingitreallywas.Thebacteriacreatedbyfermentationisimperativeforbuildingastrongimmunesystem,manufacturingBvitaminsandtheneurotransmitterserotonin,andveryhelpfulinreducinginflammationandclearingupskinissuesandallergies.Weneedbeneficialbacteriatobreakdownthefoodweeatsoitcanbeabsorbedintothebody.Ifyoudon’thavegooddigestion,you’renotgoingtogetallthevitaminsandmineralsyouneedandwilleventuallysufferfromanutritionaldeficiencyevenifyou’reeatingalltherightfoods.Probioticsareusedextensivelyinautismtreatment,asresearchhasshownthatchildrenwithautismalwayshavemajordigestiveissues.Manypeoplereportthattheyhavefewersugarcravings,asithelpsgetsugar-feastingcandidaundercontrol.
WATERKEFIRWaterkefirgrainsareasymbioticcultureofbacteriaandyeast(SCOBY).Soundsyummy,right?Well,actually,itis.Kefirgrainsareaneasyandinexpensivewaytomakeyourownfermentedprobioticbeveragethattastesdeliciousandisreallygoodforyou.Theendproductissimilartosodaandhasahostofgreathealthproperties.Ifyoulikekombucha,you’lllovemakingyourownwaterkefir.Ifindthetastemuchmorepleasingandittakesonlytwotothreedaystomakeasopposedtokombucha’stwotothreeweeks.
Kefirgrainsareawhite,translucentcolor,butdependingonthetypeofsugaryoufeedit,itcanchangetodifferentshadesofbrown.Youcanorderyourgrainsonlineorfindsomeonelocallywhoisgivingthemaway.Kefirgrainsmultiplylikerabbits,soonceyoustartmakingyourownkefiryou’regoingtobelookingforpeopletosharethesurpluswith.Youmayalsoeatyourextragrainsbyaddingthemtosmoothies.
YOU’LLNEEDTHEFOLLOWINGMATERIALS:1/4cup(48g)waterkefirgrains
Quartorliterjarwithlid
Cheeseclothorcoffeefilter
Rubberband
Sugar(anyorganiccrystallizedsugar,coconutpalmsugar,brownsugar,evaporatedcanejuice,maplesyrup,oragave—butdonotusehoney.Theantibacterialpropertieswilleventuallykillthegrains.)
Mostpeoplearedeficientinbeneficialbacteriabecauseofourmodernlifestyle.Somemajorcausesare:•Antibioticuse•Poordiet•Chlorinatedwater•Excessstress
Wecanremedythisdeficiencyeasilywithlifestylechangesandaddinglivingfermentedfoodstoourdieteveryday.Theyaremuchmoreeffectivethanamanufacturedprobioticpillorsugar-ladenprocessedyogurt.I’veincludedafeweasyrecipesyoucanmake,suchaskrautandkefir.Isuggesthavingalittlewitheachmeal,assoonasyouwakeup,andbeforebed.NOTE:Beforepreparinganyoftherecipesmakesureyousterilizeallofthejarsandutensilsthatyouwillbeusing.Youcandothisbylettingthemsitinboilingwaterforafewminutesorrunningthemthroughthedishwasher.
SOMETIPSFORMAKINGGREATKEFIR:Kefirgrainslikemineral-richwater.Springorwellwaterisideal,butifyoudon’thaveaccess,youcanusereverseosmosisorotherfilteredwater.Thelackofmineralsinreverseosmosisandfilteredwaterwilleventuallystarveyourgrains.Addinganoccasionalteaspoonofblack-strapmolasseswillkeepyourgrainsthriving.
Avoidtapwater.Thechlorinewillruinthegrains.
Kefirgrainsaremoreactivewhentheyhaveoxygen,socoverthejaropeningwithcheesecloth,acoffeefilter,oralooselidwhenyouareinthefirstfermentationstage.Afteryoustrainoutyourgrains,capthejartightlytoallowthegasbubblestobuildupandcreateagreatfizzydrink.
Sometimesittakesacoupleweekstogetbrand-newgrainsfiring.Addingafewpiecesofdriedfruitandaquarterofalemonisagoodwaytomakethem
moreactive.Youcanputgrainsinafoodprocessororblendertobreakthemintosmallerpiecessoyouhaveamoreactivesurfacearea.
Grainsareheatsensitive.Don’tusehotwaterorleavethemnearanintenseheatsource.
Useonlyunsulfureddriedfruit,preferablywithoutaddedoils.
Thereisanarttomakingwaterkefir.Thegrainscanchangefrombatchtobatchandseasontoseason.Theidealratioofsugartowateris1tablespoon(13g)to1cup(235ml)ofwater.Sometimesyourgrainswillreactwelltoatypeofsugaryou’reusingandthentheystop.Sometimestheyloveginger,thentheydon’t.Theygetbored,somixitupandkeepthingsinteresting.SometimesIusehalfofonetypeofsugarandhalfofanotherandchangeupthedriedfruiteachbatch.
Thelightkefirontherightisinthefirstfermentationstage.ThisistheGingerAleKefirmadeusingorganic
Thelightkefirontherightisinthefirstfermentationstage.ThisistheGingerAleKefirmadeusingorganicwhitecrystallizedsugar,henceitslightappearance.Thekefirontheleftisinthesecondfermentationstage.Thegrainshavebeenstrainedandthejarhasatightfittinglid.ImadethisFruityKefirusinggojiberriesandcoconutpalmsugar,whichgaveitadarkbrowncolor.Bubblesshouldbeveryvisibleatthisstage.
STORINGGRAINSIfyouwanttoputthemintostorage,youcankeepyourgrainsinaglassquartjarwithwaterand2tablespoons(30ml)ofmaplesyrupintherefrigerator.Changethewatereverytwoweekssoyoudon’taccidentallypickleyourgrains.
WARNINGYoumaywanttoavoidkefiroranyfermenteddrinksthatcontainaSCOBY,likekombucha,ifyouareonananticandidacleanse.Somekefirgrainscancontainbacterialstrainsthatfeedcandidaandmaysabotageyoureffortsifyouarecurrentlydealingwithovergrowth.Onceyouhaveitundercontrol,youshouldhavenoproblemenjoyingkefir.
BASICWATERKEFIR3tablespoons(13g)crystallizedsugar,maplesyrup,agave,orcoconutpalm
sugar
Filteredwater
1/4cup(48g)waterkefirgrains
Inyourquartjar,addsugarandasmallamountofhotwater.Stiruntilthesugardissolves.
Fillthejarthree-quartersoftheway(about3cups,or705ml)withroom-temperaturewaterandaddthekefirgrains.Usingarubberband,secureapieceofcheeseclothoracoffeefilterovertheopeningandstorethejarinawarmplace(72-78°For22-26°C)inyourhouseawayfromsunlight.Allowthegrainstofermentfortwenty-fourtoforty-eighthours.Checktheflavorattwenty-fourhours.Ifit’stoosweetgiveitanothertwelvehoursorso.Ideallyitshouldbetartbutnottoosour.Thisiscalledthefirstfermentation.Whenready,strainthegrainsandpourthekefirbackintothejar.Placeatight-fittinglidoverthejarandallowthekefirtositanothertwelvehoursorsotobecomefizzy.Thisiscalledthesecondfermentation.
WARNING:Don’tforgetaboutyourkefir!I’vehadjarsexplodeafterforty-eighthoursbecauseofthepressurebuildup.
Storeyourkefirintherefrigeratorandenjoy.Itcanlastseveralweeksandwillcontinuetoslowlyferment.
VANILLASODAKEFIR1cup(235ml)BasicWaterKefir
1teaspoonvanillaextract
Steviatotaste
Mixtheingredientsinaglassandenjoy.
FRUITYKEFIR3tablespoons(13g)crystallizedsugar,agave,maplesyrup,orpalmsugar
Filteredwater
1/4cup(48g)waterkefirgrains
2tablespoons(15g)ofunsulfureddriedfruit(cherries,gojiberries,mulberries,apricot,cranberries,pineapple,mango,orfig)
FollowthesameinstructionsforBasicWaterKefirbutadddriedfruittothefirstfermentation.Youcanleavethefruitinfortheentiretimeifyouchoose.Iremovethemafteraboutfourtofivedays.
GINGERALEKEFIRFilteredwater
1/4cup(48g)waterkefirgrains
3tablespoons(13g)crystallizedsugar,agave,maplesyrup,orpalmsugar
3slicesoffreshginger
FollowthesameinstructionsforBasicWaterKefir.Addgingertothefirstfermentationandleaveitinaslongasyouwant.
CHERRYSODAKEFIR1cup(235ml)BasicWaterKefir
1teaspooncherryextract
Steviatotaste
Mixtheingredientsinaglassandenjoy.
COCONUTKEFIRSTARTYOURDAYOFFWITH1/4CUP(59ML)OFKEFIRTOIMPROVEDIGESTIONANDBOOSTYOURIMMUNESYSTEM.YOUCANALSOADDITTOSMOOTHIES.
MAKES8SERVINGS
31/2cups(823ml)freshyoungThaicoconutwater(about4coconuts)
Kefirstarter(IrecommendBodyEcology)or1/3cup(78ml)store-boughtcoconutkefir
Ifusingkefirstarter,warmcoconutwaterinasaucepantoabout90-98°F(32-37°C).Dissolveonepacket(5g)ofkefirstarterinthecoconutwater.
Ifusingstore-boughtcocokefir,youcanskiptothenextstepandadditintothejarwithoutheating.Pourthecoconutwaterintoa1-quart(946ml)glassjarandclosetightly.Allowthekefirtofermentforthirty-sixtoforty-eighthoursatroomtemperature72-75°F(22-24°C).Fermentedcoconutwaterwillbecomemilkywhiteandwillformbubblesatthetop.Thekefirshouldbefizzy,andthetasteshouldbeslightlytartandtangy.Youcanstartanotherbatchofkefirbyadding1/3cup(78ml)offermentedcoconutkefirtofreshcoconutwaterandrepeatingthefermentationprocess.Itisbesttomakethetransferwithinthreedays.Thiscanbedoneaboutseventimesbeforeyouneedtouseanewkefirculturestarter.Storecoconutkefirintherefrigeratorandconsumewithinoneweek.
CULTUREDBEET–APPLESALADTHISRECIPEWASADAPTEDFROMGINALAVERDE’S(BLISSEDLIFE.COM)“BEETIT”RECIPE.HERBLOGISAWEALTHOFINFORMATIONABOUTRECOVERINGFROMAUTISMWITHFERMENTEDFOODS.IEATATLEAST1/2CUPADAYOFTHISSALADWITHADOLLOPOFCRÈMEFRAICHE(PAGE140)FORWHATILIKETOCALL“SWEDISHBREAKFAST.”EATITASASNACK,SIDEDISH,ORTHROWONTOPOFAGREENSALAD.
MAKES16SERVINGS
PREPTIME:45MINUTES
EQUIPMENT1/2gallon(1.9L)masonjarwithlid
1packetBodyEcologyculturedvegetablestarter
1/4cup(59ml)warmwater
11/2cups(350ml)filteredwater
2lbs(.9kg)about3redbeets,shredded
3largegreenapples,shredded
1smallbunchdill,chopped
1/4cup(59ml)lemonjuice
1tablespoon(5g)carawayseeds(optional)
1tablespoon(18g)seasalt
2-3beetgreensorcabbageleaves
Dissolveculturestarterin1/4cup(59ml)waterwarmedto90°F(32°C)water.Combinewithadditional11/2cups(350ml)water.Mixbeets,apples,dill,lemonjuice,carawayseedsandseasaltinalargebowl.Tosswell.Tightlypackvegetablesintothemasonjarusingyourhands(youmightwanttoweargloves)oruseavegetablemasher.Pourwaterovervegetablesandpackfirmlyagain.Topoffmixturewithcleanbeetgreensorcabbageleaves.Closejarwithlidandletfermentatroomtemperature,awayfromsunlight,forfivetofourteendays.Thelongeritsitsthemoretartitwillget.Giveitadailytastetesttoseehowyoulikeit.Storeintherefrigeratorwithalid.Itwill
continuetoslowlyfermentandbubble.Aslongasmixtureiscoveredinthebrine,itwilllastseveralweeksintherefrigerator.
JALAPEÑOKRAUTYOUMAYHAVEGATHEREDFROMREADINGTHISBOOKTHATILIKEITHOT.THISSAUERKRAUTHASSOMENICEHEATTOIT,BUTIFYOUPREFERITTOBEMILDER,REMOVETHESEEDSFROMTHEPEPPERSBEFOREMIXINGTHEMIN.
MAKES16SERVINGS
PREPTIME:45MINUTES
EQUIPMENT1/2gallon(1.9L)masonjarwithlid
1packetBodyEcologyculturedvegetablestarter
1cup(235ml)water
1largeheadgreencabbage,shredded
1smallbulbwhiteoryellowonion,diced
1cup(110g)shreddedcarrots
1cup(30g)(116g)sliceddaikonradish
4redjalapeñoorFresnopeppers,choppedwithseeds
2tablespoons(36g)seasalt
1packetculturestarter
1-2cabbageleaves
Dissolveculturestarterin1/4cup(59ml)waterwarmedto90°F(32°C).Combinewithadditional1cup(235ml)water.Mixcabbage,onion,carrots,daikon,peppers,andseasaltinalargebowlandmassagewithyourhandsforafewminutes.Besttouseglovessoyoudon’tgetpepperburns.Packmixturetightlyintojar.Pourwaterintojarsoyouhave1inch(25cm)ofbrineaboveyourmixture.Addmorewaterifneeded.Laycabbageleavesontopofmixtureandpressdownfirmly.Closejarwithalidandallowtositatroomtemperature(70-76°F[21-24°C]),awayfromsunlight,forfivetofourteendays.Thelongeritsitsthemoresouritwillget.Whenready,storeintherefrigeratorwithalid.Itwillcontinueto
slowlyfermentandbubble.Aslongasmixtureiscoveredinthebrineitwilllastseveralweeksintherefrigerator.
Condiments
ORANGE–CRANBERRY–APPLERELISHTHISMAKESAGREATHOLIDAYSIDETHAT’SPERFECTLYSWEETANDTART.DOUBLETHERECIPEIFYOU’REGOINGTOABIGSHINDIGBECAUSEEVERYONEWILLBEWANTINGSECONDS.
MAKES6SERVINGS
PREPTIME:15MINUTES
11/2cups(159g)freshorfrozencranberries,thawed
2reddeliciousapples,chopped(peelifwaxed)
1/2cup(120g)coarselychoppedwalnuts
2tablespoons(30ml)orangejuice
2tablespoons(30ml)agave
1/2teaspoonorangezest
Dashgroundcloves(optional)
Placecranberriesintoafoodprocessorandpulseseveraltimesuntilberriesbreakdownintosmallpieces.Becarefulnottooverprocess.Transferthecranberrybitstoamixingbowl.
Placetheapplesintothefoodprocessorandpulseagainseveraltimesuntilbrokendownbutstillchunky.Again,takecarenottooverdoit.Transfertheapplestothemixingbowlwiththecranberriesandstirinwalnuts,orangejuice,agave,orangezest,andcloves.Mixwellbeforeserving.Relishwilllastthreedaysintherefrigerator.
HEALTHNOTE:Studieshaveshownthatitisnotthejuicebutthewholecranberrythathassomanyhealingproperties,suchashelpingtoinhibitbacteriathatcauseurinarytractinfectionsandulcers,reducinginflationandbadcholesterol,andprovidingreliefforasthmasufferers.
CRÈMEFRAICHECRÈMEFRAICHEISJUSTAFANCYWAYOFSAYINGSOURCREAM,BUTTHISISWAYBETTER.YOUCANUSEITINMANYOFTHESOUPS,FIVEPEPPERCHILI(PAGE123),MUSHROOMTACOS(PAGE112),ANDCULTUREDBEETAPPLESALAD(PAGE139).
MAKES12SERVINGS
PLANAHEAD:SOAK1CUP(150G)CASHEWSFOR2HOURS
PREPTIME:5MINUTES
1cup(150g)cashews,soakedfor2hours
1/2cup(118ml)water
1/4cup(59ml)lemonjuice
Blendallingredientsinablenderuntilverysmooth.Chilltofirm.Thiswillkeepintherefrigeratorforoneweek.
SWEETALMONDRICOTTAHONEYANDALMONDSMAKEMESWOON.IGETLOCALORANGEBLOSSOMHONEY,WHICHHASALOVELYFLORALFLAVOR,FROMTHEFARMER’SMARKET.STRICTVEGANSWILLWANTTOSUBSTITUTETHEHONEYWITHAGAVE,WHICHSTILLTASTESWONDERFUL.USETHISRICOTTAWITHTHESTONEFRUITSALAD(PAGE40)ORASADESSERTTOPPING.
MAKES8SERVINGS
PLANAHEAD:BLANCHALMONDSBYSOAKINGTHEMINBOILINGWATERFOR5MINUTES,THENDRAININGTHEMANDCOVERINGTHEMWITHCOLDWATER.WHENCOOLED,PINCHOFFANDDISCARDTHESKINS.SOAKALMONDSFOR8-12HOURSBEFOREUSING.
PREPTIME:10MINUTES
3/4cup(71g)almonds,blanchedandsoaked
1/4cup(20g)youngThaicoconutmeat
21/2tablespoons(50g)honeyoragavenectar
1/2teaspoonalmondextract
1/2vanillabean,scraped
Dashseasalt
1/4cup(59ml)water
CHEFTIP:You’llgetthebestresultsusingahigh-powerblenderwithaplunger,suchastheVitamix.Ifyoudon’townapowerfulblender,youwillhavebetterresultsusingafoodprocessor.
Processallingredientsinablenderorfoodprocessor.Youwillhavetostopandstartseveraltimestoscrapethesidesandpushthemixturebackintotheblades.Add1tablespoon(15ml)atatimeofadditionalwater,ifneeded,tokeepbladesmoving.Don’tusetoomuchoryouwilllosethefluffyricottaconsistency.Thiswillkeepforoneweekintherefrigerator.
HEALTHNOTE:Almondscontainalmost8gramsofproteinper1/4cup(59ml),morethanthetypicalegg.Theyalsocontainheart-healthymonounsaturatedfat,vitaminE,magnesium,calcium,andpotassium.Forcenturies,mothersinIndiahavebeengivingtheirchildrenafewsoakedalmondseverymorningto
helpimprovecognitivefunction.Recentstudieshaveconfirmedthatalmondsaregreatbrainfoodandsupportthenervoussystem.
HEMPSEEDBUTTERIGAVEUPPEANUTBUTTERWHENIWENTRAWDUETOTHECARCINOGENICAFLATOXINS,SOIWASOVERJOYEDTOFINDABUTTERILOVEJUSTASMUCH.IT’SNUTTY,SUBTLYSWEET,SALTY,ANDPERFECTLYCREAMY.THISISSOMESERIOUSLYGOODSTUFFTHATISRIDICULOUSLYNUTRITIOUS.SPREADITOVERBANANAS,APPLESLICES,CELERYSTICKS,CRACKERS,ORSPROUTEDBREAD.ORJUSTEATITSTRAIGHTOUTOFTHEJARLIKEIDO.
MAKES12SERVINGS
PREPTIME:5MINUTES
2cups(336g)hempseeds
1/4teaspoonseasalt
11/2tablespoons(22.5ml)oliveorflaxseedoil
2-3tablespoons(30-45ml)yaconsyruporagaveorcoconutnectar
Placehempseedsinafoodprocessorwithseasalt.Whileseedsareprocessing,drizzleoilfollowedbytheyaconsyrupintothecontainerandprocessuntilfullyhomogenizedwithabutteryconsistency.Scrapedownthesidesofthecontainerifneeded.
Storeinanairtightjarintherefrigeratorforuptotwoweeks.
HOTSAUCEILOVESRIRACHAANDOTHERHOTSAUCES,BUTUNFORTUNATELYMANYAREMADEWITHPRESERVATIVES.THISHOTSAUCEISFRESH,TASTY,ANDADDITIVEFREE.MUCHOFTHEHEATOFPEPPERSCOMESFROMTHESEEDS,SOIFYOUWANTAMILDERHOTSAUCE,JUSTREMOVEMOSTOFTHESEEDS.IFYOULIKEITFLAMINGHOT,THEMLEAVETHEMIN.
MAKESABOUT1/2CUP(110G)
PREPTIME:10MINUTES
1redbellpepper
1FresnoorredjalapeñoorSerranopepper,chopped,withseeds
1teaspoonapplecidervinegar
1teaspooncoconutpalmsugar
1clovegarlic
1/4-1/2teaspoonseasalt
Blenduntilsmooth.Adjustseasoningstotaste.Thiswillkeepforoneweekinanairtightcontainerintherefrigerator.
MANGOSALSATHISMAKESAGREATLITTLESIDETOMUSHROOMTACOS(PAGE112)ORUSEITASADIPORONTOPOFSALADS.
MAKES4SERVINGS
PREPTIME:15MINUTES
1cup(175g)finelydicedmango
1/2dicedavocado
1/2finelydicedredjalapeño,seeded
1tablespoon(10g)finelydicedredonion
1/2tablespoonchoppedcilantro(.5g)
1-2tablespoons(15-30ml)limejuice
Salttotaste(optional)
Mixalltheingredientsinasmallbowl.Thiswillkeepfortwodaysintherefrigerator.
SUN–DRIEDTOMATOSPREADTHISISALIGHTERSPREADTHANANUTPATEORPESTOANDHASABRILLIANTTOMATO-CITRUSFLAVOR.IUSETHISINMYTOMATOSTACKS(PAGE115),BUTIT’SGREATONCRACKERSANDCRUDITÉS.
MAKES6SERVINGS
PLANAHEAD:SOAKCASHEWSANDSUN-DRIEDTOMATOES.
PREPTIME:15MINUTES
1/2cup(75g)cashews,soaked2hours
2clovesgarlic,minced
2/3cup(37g)sun-driedtomatoes,soakedtwohoursin1cup(235ml)water,reserved
1/4cup(59ml)soakwater
2-4tablespoons(30-59ml)orangejuice
1/2teaspoonseasalt
Placecashewsandgarlicinafoodprocessorandprocessuntilcoarse.Addtomatoesandprocessuntilpuréed,scrapingdownthesidesofthecontainerasneededwithaspatula.Add1/4cup(59ml)ofsoakingwater,orangejuice,andseasaltandprocessagainuntilsmooth.Adjustseasoningsasneeded.Thiswillkeepforoneweekintherefrigerator.
Clockwise:Cilantropesto,Sun-driedtomatoSpread,andherbedpecanpâté.
HERBEDPECANPÂTÉTHISRICH,DIVINESPREADISGREATONCRACKERSANDCELERYSTICKS.I’VEEVENROLLEDTHEMINTO“MEATBALLS”ANDTOSSEDTHEMINTOMYRAWITALIANSPAGHETTIDISHES.
MAKES12SERVINGS
PREPTIME:15MINUTES
2cups(220g)pecans
2tablespoons(30ml)lemonjuice
2tablespoons(28g)tamari
1tablespoon(3g)choppedchives
1/2tablespoon(1.2g)freshchoppedthyme
1/2tablespoon(2g)freshchoppedoregano
1clovegarlic,minced
Placepecansinafoodprocessorandgrindintoaflour.Addremainingingredientsandprocessuntilwellcombined.Scrapethesidesofthecontainerwithaspatulaasneeded.
Thepâtéwilllastoneweekinanairtightcontainerintherefrigerator.
CILANTROPESTOTHISFLAVORFULPESTOISSODIFFERENTFROMYOURUSUALBASILVARIETY.CILANTROANDPUMPKINHAVEVERYSTRONGFLAVORSTHATWORKINCREDIBLYWELLTOGETHER.IUSETHISINMYTOMATOSTACKS(PAGE115)BUTITALSOMAKESAGREATSPREADFORCRACKERS,FLATBREAD,ORCUCUMBERROUNDS.
MAKES6SERVINGS
PREPTIME:10MINUTES
1cup(16g)firmlypackedfreshcilantro
1smallclovegarlic,crushed
1/2cup(140g)pumpkinseeds
1/4cup(59ml)oliveoil
1/2jalapenoor1/4serranopepper,seededandchopped
1teaspoonlimeorlemonjuice
1/4teaspoonseasalt
Placeallingredientsinafoodprocessorandprocessuntilsmooth.Useaspatulatoscrapedownsidesofcontainerasneeded.Thiswilllastfourdaysinanairtightcontainerintherefrigerator.
HEALTHNOTE:Cilantrocontainschemicalcompoundsthatbindtoheavymetalsfromtheorgansandtissueandescortsthemoutofthebody.Thisnaturalchelatorisagreatherbforthosewithmercuryfillingsorwhocookwithaluminum.Cilantroisalsoalivercleanser,isgreatfordigestion,reducesbadcholesterol,andhassomeantibacterialpropertiesthatmayevenreducetheriskofsalmonellaexposure.
Desserts
SUPERFOODSEEDBARTHISNUT-FREE,MINERAL-RICHBARISJUSTHEAVENLY.ITCONTAINSALLMYFAVORITESUPERFOODSHELDTOGETHERWITHCREAMYTAHINIANDCOCONUTOIL.BECAREFULYOUDON’TOVERDOIT:ITISHARDTOSTOPWITHJUSTONE.HIGHINPROTEIN,ZINC,CALCIUM,ANDESSENTIALFATTYACIDS,THISMAKESAGREATPOST-WORKOUTORANYTIMESNACK,ANDILOVETHATIT’SNOTTOOSWEET.IUSELOW-GLYCEMICCOCONUTNECTAR,BUTYOUCANUSEYACONSYRUP,MAPLESYRUP,ORAGAVEIFYOUCAN’TFINDITINYOURAREA.
MAKES16SERVINGS
PREPTIME:20MINUTES
1/2cup(118ml)coconutnectar
1/3cup(80g)rawtahini
1/4cup(59ml)coconutoil,warmedtoliquid
1vanillabean,scrapedorpinchofvanillapowder
1cup(140g)pumpkinseeds
1cup(30g)(145g)sunflowerseeds
1/2cup(75g)gojiberries
1/2cup(80g)shreddedcoconut
1/4cup(36g)blacksesameseeds
1/4cup(24g)cacaonibs
1/4cup(24g)hempseeds
Pinchofsalt
Inablender,processcoconutnectar,tahini,coconutoil,andvanillauntilsmoothandsetaside.
Inamedium-sizemixingbowl,combineremainingdryingredients.Addincoconutnectarmixtureandmixwellusingyourhands.Irecommendwearinggloves.It’llbeprettysticky.
Takehalfofthemixtureandplaceitinafoodprocessor.Processuntilthemixturebreaksdownintoverysmallpieces.Transferitbacktothemixingbowlandcombineitwiththeremainingmixtureusingyourhands.Pressthemixtureintoan8x8inch(20x20cm)panlinedwithparchmentpaperorplasticwrapandplaceinthefreezeruntilfirm,aboutthirtytosixtyminutes.Cutbarsintodesiredpiecesandstoreintherefrigeratororfreezerifyoulikethemchewier.Thiswillkeepforonetotwomonthsintherefrigeratororfreezer.
ORANGE-ALMONDTRUFFLESTHISISTHEPERFECTLAST-MINUTEDESSERTYOUCANWHIPUPIFYOUHAVEUNEXPECTEDCOMPANYCOMINGOVERORNEEDTOBRINGALITTLESOMETHINGTOAPARTY.THEDUSTINGOFCACAOREALLYTIESTHEORANGEANDALMONDFLAVORSTOGETHERBEAUTIFULLY.
MAKES20TRUFFLES
PREPTIME:20MINUTES
2cups(145g)almonds
1cup(178g)Medjooldates,pitted
2tablespoons(30ml)orangejuice
2teaspoonsorangezest
1/4teaspoonseasalt
1/8teaspoonvanillapowder,or1/2teaspoonvanillaextract
1-2tablespoons(15-28g)cacaopowder
Placeallingredientsexceptcacaopowderintoafoodprocessorandprocessuntilwellcombinedandthemixturebeginstosticktogether.Youcancheckforstickinessbypressingthemixturebetweenyourfingers.
Scoopoutoneheapingtablespoonatatimeandrollintotwentyballsusingyourhands.Sprinklecacaopowderontoaflatcleansurface,suchasadinnerplate,androllthetrufflesinituntilcoated.Shakeofftheexcesscacao.Trufflescanbeservedimmediatelyorchilledtofirmup.Storeinanairtightcontainerintherefrigeratorfortwoweeksorinthefreezerfortwomonths.
CHOCOLATEHAYSTACKSTHESEAWESOMELYDELICIOUSTREATSARESUPER-SIMPLETOMAKEANDWILLBRIGHTENANYONE’SDAY.IUSELONGERCOCONUTTHREADSTOGIVEITTHATHAYSTACKLOOK,BUTYOUCANUSETHEFINELYSHREDDEDCOCONUTWITHTHESAMEGREATRESULTS.JAZZITUPWITHSOMECHOPPEDNUTSORHEMPSEEDSFORALITTLENUTRITIONBOOST.
MAKES12SERVINGS
PREPTIME:15MINUTES
2/3cup(66g)cacaopowder
1/2cup(118ml)maplesyrup
1/4cup(59ml)coconutoil,warmedtoliquid
1/2vanillabean,scraped,orsmallpinchofvanillapowder
1/4teaspoonseasalt(optional)
2cups(160g)shreddedcoconut
Blendcacaopowder,maplesyrup,coconutoil,vanilla,andsaltinablenderorfoodprocessoruntilsmooth.
Inabowl,handmixtheshreddedcoconutwithchocolatemixture.Lineaplatewithparchmentpaper.Useaspoonormelonscooptoformtwelvetofourteenindividualhaystacksontheparchmentpaper.Freezeforthirtyminutesoruntilfirm.Thehaystackscanbestoredintherefrigeratororfreezerforonemonth.
CARROT–APPLECUPCAKESTHISISSOMUCHBETTERTHANANYSTORE-BOUGHTCARROTCAKEI’VEEVERHAD.IUSEDRIEDAPPLESTOHELPABSORBTHEMOISTUREFROMTHECARROTSANDABSOLUTELYLOVETHEWAYTHETARTNESSBRIGHTENSTHEFLAVOR.THEDREAMYCREAMCHEESEFROSTINGISTHEMAINSTAR,THOUGH.GOAHEADANDSLATHERITON;YOU’LLHAVEPLENTYFORTHECUPCAKESANDSOMELEFTOVERTOEATWITHASPOON.
MAKES12-16SERVINGS
PREPTIME:45MINUTESPLUS4HOURSTOCHILL
CREAMCHEESEFROSTING1/2cup(75g)cashews,soaked2hours
1/4cup(59ml)coconutoil,warmedtoliquid
1/4cup(59ml)water
1/4cup(59ml)xylitoloragave
2tablespoons(30ml)lemonjuice
1/2tablespoon(7.5ml)vanillaextract
2teaspoonslecithinpowder
Combineallingredientsexceptlecithinpowderinablenderuntilverysmooth.Addlecithinandblendagain.Chillforfourhoursoruntilcompletelyfirm
CARROT–APPLEBASE2/3cup(80g)walnuts
11/4cup(106g)driedapples
2/3cup(73g)carrotpulporshreddedcarrots,squeezedtogetridofexcessliquid
2/3cup(119g)packedMedjooldates,pitted
1teaspooncinnamon
1/2teaspoongroundginger
1smallvanillabean,scraped,or1/2tablespoon(7.5ml)vanillaextract
1/4teaspoonseasalt
Dashnutmeg
Dashclove
1/2cup(120g)choppedwalnuts
1/3cup(48g)raisins
Additionalchoppedwalnutsforgarnish
Grindwalnutsintoacoarsemealinafoodprocessor.Addapples,carrots,anddatesandprocessuntilincorporated.Addcinnamon,ginger,vanilla,nutmeg,andclove,seasaltandprocessuntilyouhaveadough.
Transferthedoughtoabowlandmixinchoppedwalnutsandraisins.Thenpressthedoughintotwelveminicupcakecupslinedwithcupcakewrappers.Theywillhavesomeheighttothem,soshapethemintolittlemounds.Youcouldalsomakethemflatterandsmallerbyputtingthemintosixteencupcakescupsinsteadoftwelve.Ifyoudon’townaminicupcakepan,youcanpressthemixtureintoaloafpanlinedwithparchmentpapertomakeaminicake.Frosttheminicupcakesorloafbyhandoruseapastrybagandtopwithchoppedwalnuts.Leftoverfrostingcanbestoredinthefreezer.
CHERRYBOMBCUPCAKESCAROBPOWDERRESEMBLESCACAOPOWDERBUTIT’SSWEET,NOTBITTERLIKECACAO,ANDCONTAINSLESSFAT.IT’SAGREATOPTIONFORPEOPLEAVOIDINGTHESTIMULATINGEFFECTSOFCACAO.TRYNOTTOEATALLTHEFROSTINGBEFOREYOUICEYOURCUPCAKES.IT’SPRETTYADDICTIVE!.
MAKES12-16SERVINGS
PREPTIME:40MINUTES
FROSTING2largeavocados
2/3cup(69g)untoasted,rawcarobpowder
1/2cup(118ml)xylitol
2teaspoonsvanillaextract
Dashsalt
Placeallingredientsinafoodprocessorandmixverywell,scrapingdownthesideswithaspatulaasneeded.Itshouldbecomeathickcream.Ifitdoesn’tthicken,addalittlemorecarobandxylitol.Transferthemixturetoabowlandchillintherefrigeratorwhileyoumakethecupcakebase.
BASE2cups(240g)walnuts
1/3cup(34g)untoasted,rawcarobpowder
1/4cup(45g)pitteddates
1teaspooncherryextract
Dashsalt
1/4cup(61g)driedcherries,chopped
1tablespoon(15ml)water
Putwalnutsintoafoodprocessorandgrindintoaflour.Thenadddates,carobpowder,cherryextract,andadashofsaltandprocessuntilthemixturestarts
tosticktogether.Transfertoamixingbowlandaddcherriesandwater.Useyourhandstocombinemixture.
Packthemixturefirmlyintotwelveminicupcaketinslinedwithcupcakewrappers.Decorateyourcupcakeswithfrostingusingapastrybagorbyhandusingasmallspatula.Ifyouicebyhand,youwillhaveexcessfrosting.Alternatively,youcanbypassthecupcaketinsandpressthemixtureintoaloafpanlinedwithparchmentpaperandhandfrost.Thecupcakeswillkeepforoneweekintherefrigerator.
GERMANCHOCOLATECUPCAKESIMADETHISRECIPEFORMYHUSBAND,WHOREQUESTSGERMANCHOCOLATECAKEEVERYYEARFORHISBIRTHDAY.HESAIDI“KNOCKEDITOUTOFTHEBALLPARK”WITHTHESECUPCAKES,ANDIAGREE.THEY’REPRETTYAMAZING.
MAKES12-16SERVINGS
PREPTIME:30MINUTES
FROSTING1/2cup(113g)pecanoralmondbutter
1/2cup(40g)shreddeddriedcoconut
1/4cup(59ml)agave
1tablespoon(15ml)water
1teaspoonvanillaextract
Pinchseasalt
1/3cup(37g)finelychoppedpecans
Shavedchocolateforgarnish(shavearawororganicstore-boughtchocolatebarwithavegetablepeelertomakecurlychocolatesprinkles)
Inasmallbowl,mixbyhandalltheingredientsexceptchoppedpecansandshavedchocolate.Addatablespoonofwaterifneeded.Placethemixtureinthefreezerorrefrigeratortochillwhileyoumakethecupcakebase.
BASE21/2cups(300g)walnuts
3/4cup(134g)packedMedjooldates
1/2cup(50g)cacaopowder
Pinchseasalt
Placethewalnutsinafoodprocessorandgrindintoaflour.Adddates,cacao,andseasaltandprocessuntilthemixturestartstosticktogether.Don’toverprocessoritwillbecometoooily.Ifthemixtureisn’tstickingtogether
well,transferittoabowl,add1tablespoon(15ml)ofwater,andmixwellwithyourhands.
Whenthemixtureistherightconsistency,pressitintoatwelve-tinminicupcakepanlinedwithcupcakewrappers.Theywillhavesomeheighttothem.Shapethetopsintolittlemounds.Ifyouchoose,youcanmakethemflatterandcreateaboutsixteensmallercupcakecupsinstead.Ifyoudon’townaminicupcakepanyoucanpressthemixtureintoaloafpanlinedwithparchmentpapertomakeaminicake.Stickthecupcakepanorloafpaninthefreezerorrefrigeratorfortwentytothirtyminutestofirmup.
ASSEMBLYGenerouslyfrostcupcakesusingabutterknifeorsmalloffsetspatula.Topwithchoppedpecansandshavedchocolate.Storecupcakesintherefrigeratorfortwoweeksorinthefreezerforonemonth.
SUGAR–FREECHOCOLATEPUDDING/ICECREAMTHISISADREAMYANDVERSATILETREATYOUCANENJOYTWOWAYS,EITHERASALUSCIOUSPUDDINGORASAFROZENTREAT.MYCLIENTSHAVESTATEDTHATASANICECREAM,IT’S“LIFECHANGING!”IESPECIALLYLOVEITSTRAIGHTFROMTHEICECREAMMAKERWHENITHASTHATSOFTSERVETEXTURE.HAVINGAHIGH-SPEEDBLENDERISVERYHELPFULTOGETASILKY-SMOOTHCONSISTENCY.THEKEYISTOBLENDITFORATLEASTTWOTOTHREEMINUTES.SERVEITWITHCHOPPEDSTRAWBERRIES—ORJUSTABOUTANYTOPPING.
MAKES8-10SERVINGS
PLANAHEAD:MAKEUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:20MINUTES
2cups(80g)youngThaicoconutmeat(about3coconuts)
1cup(235ml)unsweetenedAlmondorCashewMilk(page59)
1/2-2/3cup(118-157ml)xylitol
1/2cup(50g)cacaopowder
1/4cup(59ml)coconutoil,warmedtoliquid
1/2tablespoon(7.5ml)vanillaextract
Dashseasalt
Blendallingredientsinablenderforatleasttwotothreeminutesuntilsmooth.Youmayneedtostopandstartafewtimes.Addmorealmondmilkifneededtokeepthingsgoing,butyouwanttokeepitthick.
Addmorecacaoorsweetenerifyouwantamoreintenseflavor.Chillthemixtureintherefrigeratorbeforeserving.Itwillkeepforfourdaysintherefrigerator.
TOMAKEICECREAMBecausetreatsdon’ttasteassweetwhenthey’refrozen,addanadditional2tablespoons(28g)ofxylitolwhenblending.Chillintherefrigeratorandthenprocessinanicecreammakeraccordingtomanufacturer’sinstructions.Thisicecreamwillkeepforseveralweeksinthefreezer—butIdoubtit’lllastthatlong!
BANANA–BERRYSOFTSERVENOFAT,NOSUGARADDED.JUSTNAKEDFROZENFRUITMAKESTHISAGREATTREATFORKIDSASWELLASFORTHOSEONACLEANSE.I’VELISTEDTHREEWAYSTOMAKETHISULTRASIMPLEDESSERT.
MAKES2SERVINGS
PLANAHEAD:FREEZE1CUP(150G)EACHOFBANANACHUNKSANDMIXEDBERRIES(BLUEBERRIES,STRAWBERRIES,RASPBERRIES).
PREPTIME:10MINUTES
1cup(150g)frozenbananachunks
1cup(150g)frozenmixedberries
VITAMIXMETHODBlendthefrozenfruitonhighforseveralsecondswhileusingtheplungertopushthefruitintotheblades.Itwillbeloudandwild,butyou’llgetaperfectlywhippeddessert.
FOODPROCESSORMETHODPlacethefruitinafoodprocessorandprocessuntilsoftened.Scrapedownthesidesofthecontainerasneeded.Itwon’tbecompletelyhomogenized,butIactuallypreferitthatway.
MASTICATINGJUICERMETHODIfyouhaveamasticatinggearjuicerlikeaChampion,Omega8005,orGreenstar,youcanrunthefrozenfruitthroughthechuteusingtheblankscreentocreateaperfectsoftserve.
IcePopsIcepopsareridiculouslyeasytomakeandsomuchfuntoeat.Youcanbuymoldsfromthestore,useanicecubetray,oruseanysortofsmall,uniquecontainersyoumighthavelayingaround,suchassmallyogurtcupsorcupcaketins.WhenIdevelopedtheserecipesIusedtheNorpobrandPopsiclemaker,whichmakestenthree-ouncepops.Ilovethatit’sBPAfree,hasaclassicshape,andonlycostafewbucks.
Imadefourdifferenticepoprecipes,butI’msureyoucouldcomeupwithahundrednewones.Anykindoffruitpuréewillwork.Justaddalittleextrasweetener,astheywon’ttasteassweetoncethey’refrozen.
TIPSONMAKINGPERFECTPOPS:•Onlyusefood-gradewoodensticks.YoucanalsofindreusableBPA-freeplasticsticksorbamboosticks.
•Avoidglassmolds.Theyaredifficulttoremoveandcouldshatter.•Chillyourpopsfortwohourssotheybecomeslushybeforeinsertingthestick;otherwiseitwillbecrooked.
•Removepopsbyholdingmoldsunderahotrunningwaterforseveralsecondstoloosen.
•Youcantransferyourpopstoafreezerbagorcontainerwhenreadyorjuststoreinthemolds.
FUDGEPOPSMAKES9-10SERVINGS
PLANAHEAD:SOAKYOURCASHEWSFORTWOHOURSIFYOUDON’THAVEAHIGH-POWERBLENDER.
PREPTIME:10MINUTES
11/2cups(353ml)AlmondorCashewMilk(page59)orwater
1cup(150g)cashews,soaked2hours
1/3cup(78ml)plus1tablespoon(15g)xylitol,or1/3cup(80ml)agave
1/4cup(25g)cacaopowder
Putallingredientsintoablenderandprocessuntilverysmooth.Pourtheliquidintopopmoldsandallowittochillforonetotwohoursoruntilslushy.Insertwoodholdersandchilluntilfirm.
Toremovethepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowtositatroomtemperatureforafewminutesifyoucanwaitthatlong.
STRAWBERRYFIELDSICEPOPSTHESEAREICIERTHANMYOTHERPOPS,BUTTHEYARECHOCKFULOFSTRAWBERRYCHUNKS.THEY’REALWAYSTHEFIRSTONESTODISAPPEARATAPARTY.
MAKES9-10POPS
PLANAHEAD:MAKEALMONDORCASHEWMILK(PAGE59)
2cups(340g)choppedstrawberries,divided
11/2cups(352.5ml)AlmondorCashewMilk(page59)
1/4cup(59ml)ormorexylitolorsweetenerofchoice
1teaspoonvanillaextract
Blend1cup(30g)(170g)strawberrieswithnutmilkandsweeteneruntilsmooth.Mashtheremainingstrawberrieswithafork.Distributeequallyamongpopmoldsfollowedbythepuree.
Allowthepopstochillforonetotwohoursoruntilslushy,theninsertwoodholdersandchilluntilfirm.Toremovethepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowtositatroomtemperatureforafewminutes.
ORANGEDREAMPOPSMYFAVORITEPOPEVER.SWEETANDTARTCITRUSWITHAHINTOFCREAMYCOCONUTÉICOULDEATTHEENTIREBATCHBYMYSELFOVERAHOTSUMMERWEEKEND.
MAKESABOUT10POPS
1cup(80g)youngThaicoconutmeat
21/2cups(600g)orangejuice
2teaspoonsorangezest
2tablespoons(28ml)vanillaextract
Atouchoflemonjuice,orsweetentotaste
Putallingredientsintoablenderandprocessuntilverysmooth.Ifyourmixtureisfoamyfromblending,allowittositforfivetotenminutesandthenusealargespoontoskimoffthefoam.Pourtheliquidintopopmoldsandallowittochillforonetotwohoursoruntilslushy.Insertwoodensticksandchilluntilfirm.Toremovepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowthemtositatroomtemperatureforafewminutes.
SWEETBASILICEPOPSTHISISANICEPOPFORASOPHISTICATEDPALATE.IT’SMORELIKEANICECREAMWITHADELICATEFLAVOROFBASIL.THESEPOPSAREADELICIOUSCHOICEWHENYOUHAVEAYENFORSOMETHINGUNIQUE.
MAKES10POPS
PLANAHEAD:SOAKTHECASHEWSFOR2HOURSIFYOUDON’THAVEAHIGH-POWERBLENDERANDMAKEALMONDMILK(PAGE59)IFYOUWOULDLIKETHEMALITTLECREAMIER.
PREPTIME:10MINUTES
1cup(150g)cashews,soaked
2cups(470ml)AlmondMilk(page29)orwater
1cup(30g)looselypackedbasil
1/3cup(78ml)plus1tablespoon(15g)xylitol,or1/3cup(78ml)agave
Placeallingredientsintoablenderandprocessuntilverysmooth.Ifyourmixtureisfoamyfromblending,allowittositforfivetotenminutes,thenusealargespoontoskimoffthefoam.Pourtheliquidintopopmoldsandallowittochillforonetotwohoursoruntilslushy.Insertwoodensticksandchilluntilfirm.Toremovepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowtositatroomtemperatureforafewminutes.
OATMEALWALNUTRAISINCOOKIESMAKESURETHEREARENOCHILDRENINTHEROOMWHENYOUTASTETHESECHUNKY,CHEWYCOOKIESBECAUSEYOUMIGHTSTARTCUSSINGATHOWINCREDIBLYTASTYTHEYARE.ORAMITHEONLYONEWHOSWEARSLIKEASAILORWHENIEATSOMETHINGCRAZYGOOD?
MAKES20COOKIES
PREPTIME:20MINUTES
2cups(200g)walnuts
1cup(30g)(178g)packedMedjooldates,pitted(soakfor15minutesiftheyareverydry)
1cup(80g)rolledoats
1/2tablespoon(7.5ml)vanillaextract
1teaspooncinnamon
1/4teaspoonseasalt
1/2cup(73g)raisins
ADDITIONAL2/3cup(80g)choppedwalnuts
1/4cup(20g)rolledoats
Putthewalnutsintoafoodprocessorandprocessuntiltheyalmostturnintowalnutbutter.Addthedatesandprocessagainuntilitbecomesdoughlike,thenaddoats,vanilla,cinnamon,andseasaltandprocessuntilwellincorporatedanddoughy.
Transferthemixturetoabowlandstirintheraisins.Takeoneheapingtablespoonofmixtureattimeinyourhandsandshapeintotwentyballs.Ifyourmixtureisn’tstickingtogether,sprinkleitwithtwoteaspoonsofwater.Spreadchoppedwalnutsandoatsontoacleansurfaceworkarea.Presstheballsintothechoppedwalnutsandoatsandshapeintocookies.Chillthecookiesinthefreezerforachewiertextureorintherefrigeratorforasoftercookie.
Storeinanairtightcontainerinrefrigeratororfreezerforonemonth.
EASYAPPLEPIEWITHSALTEDCARAMELSAUCESOMETIMESYOUNEEDANAPPLEPIEINYOURMOUTHRIGHTNOW.THISCOULDN’TBESIMPLERANDYETIS,SOINCREDIBLYDELICIOUS.THESALTEDCARAMELMIGHTBEONEOFTHEBESTRECIPESTOCOMEOUTOFMYKITCHEN,ANDTHEBESTPARTISIT’SLOWGLYCEMIC.
MAKES4SERVINGS
PREPTIME:20MINUTES
CRUST1cup(30g)(120g)walnuts
3tablespoonsagave(45ml)orcoconutnectar
1/4teaspooncinnamon
Dashseasalt
Processwalnutsinafoodprocessoruntiltheybecomeaflour.Addtheremainingingredientsandblenduntilsmooth.
APPLEFILLING2cups(300g)shreddedorspiralizedapples,withexcessliquidgently
squeezedout
2-3tablespoonsagave(45ml)orcoconutnectar
2tablespoons(30ml)lemonjuice
1/8teaspooncinnamon
Combinealltheingredientsinabowl.Adjustflavorsasdesired.
SALTEDCARAMEL1/3cup(78ml)coconutnectar
3tablespoonscoconutoil(44ml),warmedtoliquid
1/2tablespoon(7.5g)almondbutter
Pinchsalt
Useawhiskorblendingredientsinaminiblenderuntilsmooth.
TOASSEMBLEUseaknifeorspoontospreadthecrustmixtureontofourservingplates.Formthecrustsinto3-inch(7.5cm)disks.Topthecrustswitha1/2cup(123g)eachofapplefillinganddrizzlewithcaramelsauce.Useasqueezebottletomakefundesignsontheplate.Serveimmediately.Thecrustandcaramelwilllastfortwoweeksintherefrigerator.
CHEFTIP:IusedtheSaladacciotospiralizetheapplesinthephotograph.
WILDBLUEBERRY–MEYERLEMONCHEESECAKESQUARESIGOTTIREDOFREGULARROUNDCHEESECAKES,SOICREATEDTHISCHUNKYVERSIONUSINGACRUSTANDTOPPINGVERYSIMILARTOTHEOATMEALRAISINWALNUTCOOKIES(PAGE158).DON’TFRETIFYOUCAN’TFINDWILDBLUEBERRIESORMEYERLEMONS—IJUSTWANTEDTOGIVETHISAFANCYNAME.MEYERLEMONSARESLIGHTLYSWEETERTHANREGULARLEMONS,BUTEITHERKINDWORKSJUSTASWELLHERE.ASFORBLUEBERRIES,IACTUALLYPREFERUSINGTHEFROZENONESBECAUSEOFTHEJUICETHATRESULTSFROMTHAWINGTHEMOUT.WILDBLUEBERRIESARESMALLERINSIZEBUTTASTEVERYMUCHLIKECULTIVATEDBLUEBERRIESSOUSEWHATEVERYOUCANFINDORAFFORDATYOURLOCALMARKET.
MAKES16SERVINGS
PLANAHEAD:SOAK1/2CUP(75G)CASHEWSINWATERFOR2HOURS.
PREPTIME:40MINUTES,AND1TO2HOURSTOCHILL
CRUST2cups(240g)walnutsorpecans
1/4cup(36g)raisins
1/8teaspoonseasalt
Combineallthecrustingredientsinafoodprocessorfortwentytotwenty-fiveseconds.Pressthemixturebetweenyourfingerstoseeifitstickstogether.Ifnot,processthecrustafewsecondslonger.Becarefulnottoprocessfortoolong—otherwiseitwillreleasetoomuchoil.
Pressthecrustfirmlyandevenlyintoan8x8panlinedwithparchmentpaperorplasticwrap.
TOPPING1cup(30g)(120g)walnutsorpecans
1/3cup(50g)raisins
1/3cup(59g)Medjooldates
1/8teaspoonseasalt
1/2cup(40g)rolledoats(optional)
Insamefoodprocessorthatyoujustusedtomakethecrust,addnuts,raisins,dates,andseasaltandprocessuntilthemixturebeginstoclumpandsticktogether.Processlongerthanyoudidthecrust,butbecarefulnottooverdoit.
Transferthemixturetoabowlandstirintheoats.Setthetoppingasidewhileyoumakethecheesecakelayer.
CHEESECAKE1cup(236ml)coconutoil,warmedtoliquid
1/2cup(75g)cashews,soaked2hours
1/3cup(38ml)lemonjuice
1/2cup(118ml)xylitoloragave
1/4cup(59ml)water
1/2tablespoon(3g)lemonzest
1teaspoonvanillaextract
1tablespoon(7.5g)lecithinpowder(use2tablespoons(40g)ifusingagave)
2cups(310g)freshorfrozenwildblueberries,thawed
Blendalloftheingredientsexceptthelecithinandblueberriesuntilverysmooth.Addthelecithinandblendagain.Pourthemixtureoverthecrust.
Topthecheesecakemixtureevenlywithblueberries,pressingthemgentlyintothecheesecake.Evenlyspreadthetoppingmixtureovertheberries.Chillthecheesecakeintherefrigeratororfreezerforanhourortwooruntilfirm.Itwillkeepforthreetofourdaysintherefrigeratororonemonthinthefreezer.
CHEFTIP:Youcanuseotherberriesorfruitsinplaceofblueberries,suchascherries,peaches,ormango.Youcanalsotonedownthelemonflavortoyourliking.
RAW&SIMPLESNACKIDEASHereareafewquickandeasysnackideas.Note:Manyhealthfoodstorescarrydehydratedkalechips,rawflax,chia,andnoricrackers,andyoucanfindaplethoraofdifferentvarietiesonline.They’regreattohavearoundwhenyouwantsomethingsaltyandcrunchy.Iespeciallylovetocrumblethemovermysalads.
SlicedappleringswithalmondbutterandCherry-HempMuesli(page44),picturedontheoppositepage Bananasmotheredin2tablespoons(28g)HempSeedButter(page141)oralmondbutterandasprinklingofcacaonibsLargeflaxcrackertoppedwithmashedavocado,slicedtomatoes,andadash
ofseasalt,pepper,andspirulina.Topwithsprouts(optional) Mushroomcaps(stemsremoved)filledwithSmokyGuacamole(page86) RomaineleaffilledwithSmokeyGuacamole(page86)orslicedavocadoandtomatoandtoppedwithadashofspirulinaandcrumbledflaxcrackersorkalechips 1largeheirloomtomato,cubedandtoppedwithchoppedbasil,seasalt,andpepperanddrizzledwith1tablespoon(15ml)balsamicvinegar(optional)SoftMedjooldates,pittedandstuffedwithpecansornut/seedbutter
Redbellpepper,halvedwithseedsremoved,witheachhalffilledwithsomeSun-DriedTomatoSpread(page142)andstuffedwithdicedcucumbersandzucchini—alltoppedwithCrèmeFraiche(page140),salt,andpepper.Celerystalksfilledwithyourfavoritenut/seedbutterandtoppedwithcacaonibsandgojiberries LargecelerystalksfilledwithChipotleNotChicken(page124) Ahollowed-outcucumberfilledwithCilantroPesto(page143)oryourfavoritespreadandtoppedwithdicedtomatoes SlicedapplesdippedinSaltedCaramelSauce(page161) Acombinationof2tablespoons(30g)tahiniand1tablespoon(20g)eachofhoney,cacaonibs,andcoconutoil,andadashofvanillaandseasaltinabowlplacedinthefreezerforafewminutes(betterthancookiedough!) FrozendurianfromanAsianmarket,slightlythawed.Runthroughafoodprocessororblender.(seeBanana-BerrySoftServeonpage154forinstructions)CHEFTIP:Youmightwanttoeatthislastonewhennooneisaroundasithasastrongsulfuricodor,whicheveryonewillassumeiscomingfromyou!
GLOSSARYagavenectar:
Asweetsyrupthatcomesfromtheagaveplant,thesameplantthatbringsustequila.Thereissomespeculationabouthowrawitreallyis,soIsuggestusingitsparingly.Useclearagaveoverthebrownvarieties,whicharemostlikelyheatedathightemperatures.
arame:Adark,thin,noodlelikeseaweed.Soakforfiveminutesandrinsebeforeusing.
beepollen:Consideredtobeasuperfoodamongathletes.Averygoodsourceofcompleteprotein—highinBvitamins,phytonutrients,andenzymes.
blue-greenalgae:Atypeofmicroalgaethatcontainsanarrayofvitamins,minerals,enzymes,phytonutrients,andaminoacidsandishighinchlorophyll.Apopularsuperfoodusedinsmoothiesandsalads.
BraggAppleCiderVinegar:Arawvinegarthatworksgreatindressingsandsaucesandcanbetakenwithwaterasadigestiveaid.
buckwheat:Agluten-freeseedusedforrawgranolasandcerealsandagreatsourceofprotein.Buckwheatsproutsshouldbeeatenonlyinmoderation,becausetheycancausesunsensitivitycalledfagopyrism.
cacaobutter:Fatthathasbeenseparatedfromthecacaobean.Usedforchocolateandotherdesserts.
cacaopowder:Groundcacaobeans,alsoknownascocoapowder.Mostsupermarketscarryonlyheatedcacao,sofindareputablerawbrandathealthfoodstoresoronline.Itisthebestplantsourceofmagnesiumandagreatsourceofaminoacids,especiallytryptophan,whichhelpscreateserotoninandalsocontainsthestimulatingalkaloidtheobromine.Nowonderchocolatemakesusfeelsohappy.
camucamu:AsuperfoodfromSouthAmericamadefromtheberriesofthecamucamubush.ConsideredtohavethehighestvitaminCcontentofanyplant.
Celticsalt:Amoist,sun-driedseasaltthatcontainsanarrayoftraceminerals.
chiaseeds:AnancientfoodoftheAztecs,thisgluten-freeseedishighinessentialfattyacids,completeprotein,andfiber.
coconutnectar:Alow-glycemicliquidsugarmadefromthesapofcoconuttrees.
dulse:Amild-tastingseaweedthatyoucanbuyaslittleflakesoraslargerstrips.Nosoakingisnecessary,anditcanbeeatenstraightoutofthebag.Ilikestoringtheflakesinasugardispensertomakeiteasytosprinkleonsalads.
evaporatedcanejuice:Alsoknownasrapadura,thisistheleastprocessedformofcanesugar.
galangal:Arootsimilartogingerbutlessspicyandmoreearthy.UsedinvariousAsiancuisines.
gojiberries:Arichred-orangeberryhighinantioxidantsthathasbeenusedforcenturiesinChinesemedicineasapowerfultonicherb.
Himalayanpinksalt:Aprized,high-mineralsaltexcavatedfromtheHimalayanmountains.
Irishmoss:Aseaweedthathasbeenusedbyherbalistsforcenturiesasanexpectorantanddigestiveaid,buthasnowbecomeinvaluableforitsuseindessertsandsaucesasasubstituteforgelatin.Itmustberinsedverywellandthensoakedfortwelvehoursbeforeuse.
jicama:AsweetandcrunchyrootvegetablefromMexicosimilartoapotato;itcanbeenjoyedraw.
kamut:Anancientgrainhighinproteinandmineralsthatiseasiertodigestforpeoplewithwheatsensitivities.
kelpgranules:Agreatsaltsubstitute,orusefulifyouwanttogivesomethingafishytaste,suchasaThaisauceor“tuna”salad.
kelpnoodles:Aseavegetableproductthatresemblesglassnoodles.Theytakeontheflavorofwhateversauceyouusethemwith.Rinsewellbeforeusing.
lecithin:Apowderusuallymadefromsoythatisusefulasanemulsifierandthickenerinrecipes.Lookfornon-GMObrands.
maca:APeruvianrootthatisdriedandgroundintoaflour.Knownasanadaptogenicsuperfood,ithelpssupportthehormonal,nervous,andcardiovascularsystems.
Medjooldate:Asoftandchewydatethathasalovelycaramel-typeflavorandahigherwatercontentthanothervarieties.
miso:AfermentedAsiancondimentusuallymadefromsoybeansandrice.IusechickpeamisofromMisoMasterbecauseitissoyfreeandhasaverynice,mildflavor.
namashoyu:Afermentedandunpasteurizedsoysauce.
nori:Thesearethemostpopularofseaweedsandareusedformakingsushirolls.Allnorisheetsaretoastedunlessmarkedotherwise.
nutritionalyeast:AfoodsupplementthatishighinBvitamins.Itgivesrawfooddishesacheesyflavor,similartothatofParmesancheese.
palmsugar:Anunrefined,granulatedsweetenermadefromthesapofcoconuttrees.Has
Anunrefined,granulatedsweetenermadefromthesapofcoconuttrees.Hasabrownsugar-likeflavor,ishighinminerals,andcanbeusedinplaceofevaporatedcanejuice.
psylliumhuskpowder:Afiber-richdietarysupplementthatisalsousedasathickenerinrecipes.
rejuvelac:Afermentedbeveragemadefromwheatandryeberries.
ryeberries:Alow-glutencerealgrainthatcanbesproutedorusedinessenebreads.Canbeusedtomakerejuvelac.
sachainchi:AlsoknownastheIncapeanut,thisPeruvianseedhasthehighestnaturalsourceofomega-3.
seaweeds:Highinmineralsandagreatsourceofiodine,whichisessentialforthethyroid;theyareagreatadditiontosaladsandsoups.
spirulina:Anancientsingle-celled,blue-greenalgaehighinprotein,vitamins,minerals,enzymes,phytonutrients,andchlorophyll.
stevia:Theleavesofthesteviaplanthavebeenusedasasweetenerforcenturies.Itisextremelysweetwithabitterlicoriceaftertaste.Anacquiredtastebutfavorableforthosewhoareavoidingsugar.Alsoavailableinaliquidorpowderedform.Iuseliquidsteviafortherecipesinthisbook.
superfoods:FoodsthathaveaveryhighORACvalue(oxygenradicalabsorbancecapacityvalue—themethodtomeasureantioxidantcontent)aswellasotherqualitiesthatareextraordinary.They’reconsideredtobemorelikewholefoodsupplements.Someareverydelicious,suchascacaoandgojiberries.
tahini:Adeliciouspastemadeofgroundsesameseeds.Agoodsourceofcalcium.
tamari:Afermentedandgluten-freesoysauceappropriateforpeoplewithwheatallergies.
allergies.
tamarind:AnexoticsweetandsourfruitfromAsiaoftenusedinsaladdressingsandsauces.LookforitasaseedlesspasteinAsianfoodmarkets.
wakame:Aheartygreenseaweed.Soakitinwaterandthenrinsebeforeusing.
wheatberries:Hulledwheatkernelusedtomakerejuvelac.Canbesproutedandusedinessenebreads.
wildjunglepeanuts:AnancientheirloomnutfromtheAmazon.Theydonotcontainaflatoxin,atoxinmadebyamoldfoundinAmericanpeanuts.
xylitol:Alow-glycemicsweetenerusuallymadefrombirchtreesandcorn.Itlooksandtastesverymuchlikewhitesugarbutwithouttheblood-spikingqualities.ItalsohasantibacterialpropertiesandcanhelppreventtoothdecayandoralcandidainfectionsaswellasStaphylococcusbacteriawhensprayedmedicinallyintheearsandsinuses.Itisasafealternativesweetenerfordiabetics,cancerpatients,oranyonefollowingalow-sugardiet.
yaconsyrup:Asweet,almostmolasseslikesyrupthatcomesfromtheyaconroot.
Zantecurrants:Asmall,sweetvarietyofblackgrape.Dried,theyareaminiversionofacommonraisin.
Resources
INGREDIENTSANDEQUIPMENT•RawJudita,www.rawjudita.com•RenegadeHealth,www.renegadehealth.com•TheRawFoodWorld,www.therawfoodworld.com•RawGuru,www.rawguru.com•Vita-MixBlenders,www.vita-mix.com
RAWNEWS,LIFESTYLE,ANDCOMMUNITY•CleanseAmerica,www.cleanseamerica.com•RawFoodRehab,www.rawfoodrehab.com•RenegadeHealth,www.renegadehealth.com•VibrantLivingwithDr.Ritamarie,www.drritamarie.com•NaturalNews,www.naturalnews.com
RAWFOODANDHEALTHBLOGS•RawJudita,www.rawjudita.com•Rawon$10aDay,www.rawon10.blogspot.com•RawFoodsonaBudget,www.rawfoodsonabudget.com•Rawmazing,www.rawmazing.com•ChoosingRaw,www.choosingraw.com•Kristen’sRaw,www.kristensraw.com•PureMamas,puremamas.squarespace.com•Rawdorable,rawdorable.blogspot.com•PhilipMcCluskey,www.philipmccluskey.com•FredericPatenaude,www.fredericpatenaude.com
RAWFOODSCHOOLS•LivingLightCulinaryInstitute,www.rawfoodchef.com•MatthewKennyAcademy,www.matthewkenneycuisine.com
BECOMEACERTIFIEDHEALTHCOACH•InstituteforIntegrativeNutrition,www.integrativenutrition.comTellthemIsentyouore-mailmeformoreinfoatrawjudita@yahoo.com.
Acknowledgments
ThankyousomuchtoeveryoneatQuarryBooksforbelievinginmeandgettingbehindthisproject.Hugsandkissestomyhusband,Matt,whohelpedbringthevisionIhadforthisbooktolifethroughhisimages.
Muchgratitudetomyfoodstylist,PeilinChenBreller,forbringingherartistrytomyrecipes.
Manythankstomyrecipetesterswhohelpedperfecttheserecipesandprovideinvaluablefeedback.Majorlovetomysupertesters,AnitaRepp,AndreaLyn,andRawRebeccayouaremyrawkstars!
ThankyouStormyMondayGoodsforsupplyingcuttingboardsandkitchenutensils.
AbouttheAuthorJuditaWignall,authorofGoingRaw,isacertifiedholistichealthcounselorfromtheInstituteforIntegrativeNutritionandarawfoodchefandnutritioneducatorfromtheLivingLightCulinaryInstitute.Beforebecomingpassionateaboutholistichealth,shewasacommercialactress,model,andmusician.Shegiveslectures,teachesclasses,andcounselsclientsaroundthecountrytohelpthembecomeslimmer,moreenergetic,radiant,andvibrant.Sheloveshelpingpeoplereachtheirhealthgoalsinawaythatisdoableanddelicious.www.rawjudita.com.
Index
Aacaiberries,35acne.Seeskin.agavenectar,32aging,10airtoxicity,13,21alcohol,11AlmondMilk,15,47,48,50,53,68,78,128,153,156,157aloevera,35anger,21antibiotics,22appetizers.Seesoups,sides&starters.applesApplePieSmoothie,50Carrot-AppleCupcakes,150CulturedBeet-AppleSalad,139,140EasyApplePiewithSaltedCaramelSauce,161,165FreshFennelJuice,70GreenDayJuice,70Maroon5Juice,70Orange-Cranberry-AppleRelish,140RedDelishLemonade,70WinterlandSalad,103
apricotsCherry-HempMuesli,44,50,165FruityKefir,64,68,136StoneFruitSaladwithSweetAlmondRicotta,40,141
AstragalusRootTea,71avocadosAvocadoSauce,112CalexicoSalad,96CherryBombCupcakes,151ChipotleNot-ChickenSaladWraps,16,124,165CreamyKaleSaladwithCapersandHazelnuts,18,100GardenSmoothie,53
GingerMisoHandRolls,128MangoSalsa,142MarinatedMushrooms,112MorningScramble,43SmokyGuacamole,36,86,165SouthwestCornChowder,36,73
BbananasBanana-BerrySoftServe,154BananaWalnutOatmeal,47HappyMonkey,53HazelnutFigShake,57TropicoGelato,54
barefootwalking,21BasicNutMilk,56,59BasicWaterKefir,64,68,134,136beepollen,35beetsCulturedBeet-AppleSalad,139,140GingerMisoHandRolls,128Maroon5Juice,70RootVegetableSlaw,111
bellpeppersFive-PepperVegetableChili,36,123,140GardenSmoothie,53HealthyMary,60HotSauce,142KingCrimsonJuice,70NachoCheeseDip,36,37,86,127PastaMarinara,36,120RedBellPepperHummus,36,37,85snackideas,165ThaiVeggieNoodles,116VeggiesontheRocks,68VietnameseSaladRolls,131ZucchiniNoodlesTwoWays,120
benefits,9-10
beverages.Seealsofermentedfoodsandbeverages.Cocojito,29,63FreshFennelJuice,70GrapeChiaFresca,68GreenDayJuice,70GreenJuiceMocktail,68HealthyMary,60Indian-SpicedOrange,68juicefasting,15juicers,27KingCrimsonJuice,70Lemon-LimeChiaFresca,68Maroon5Juice,70MilkandHoneyRefresher,68RedDelishLemonade,70SparklingGrapefruit,68StrawberryDaiquiri,64SuccodiPomodoro,70teas,71VanillaCashewHempMilk,18,37,59VeggiesontheRocks,68Watermelon-Fennel-MintChiller,67
blenders,27blendingtips,30blueberriesBanana-BerrySoftServe,154WildBlueberry-MeyerLemonCheesecakeSquares,162
BodyEcologyDiet,The(DonnaGates),22,23Boutenko,Victoria,12,53breakfastBananaWalnutOatmeal,47CardamomRaisinChiaPudding,48Cherry-HempMuesli,44,50,165CulturedBeet-AppleSalad,139,140HazelnutChocolateChiaPudding,49MorningScramble,43StoneFruitSaladwithSweetAlmondRicotta,40,141SuperfoodChiaPudding,48
broccoli
broccolicruciferousfamily,89LemonyGarlicBroccoliBowl,127
burdockroot,14ButternutSquashNoodleswithSageCream,119cabbageColorfulCabbageSalad,36,99CreamyKaleSaladwithCapersandHazelnuts,18,100CulturedBeet-AppleSalad,139,140JalapeñoKraut,139MarinatedMushrooms,112QuickPickledCabbage,112VietnameseSaladRolls,131
Ccacaobeans,34CaféGratitude,57calcium,10CalexicoSalad,96camucamuberries,35cancer,23candida,19,22,23cantaloupeGreenJuiceMocktail,68OrangeBeeLove,56
carcinogens,11CardamomRaisinChiaPudding,48carrotsCarrot-AppleCupcakes,150Carrot-GingerCoconutSmoothies,16Carrot-GingerCoconutSoup,29,77ColorfulCabbageSalad,36,99CurriedCarrots,94Five-PepperVegetableChili,36,123,140GingerMisoHandRolls,128JalapeñoKraut,139KingCrimsonJuice,70LemonyGarlicBroccoliBowl,127
RootVegetableSlaw,111shredded,37ThaiVeggieNoodles,116VietnameseSaladRolls,131
CashewHempMilk,18,59CashewMilk,15,47,48,50,53,68,78,128,153,156cauliflowerCauliflowerCouscous,90CauliflowerSmash,93CurriedCauliflowerSoup,81
celeryGardenSmoothie,53GreenDayJuice,70HealthyMary,60RootVegetableSlaw,111SuccodiPomodoro,70VeggiesontheRocks,68
Cheesecake,162cherriesCherryBombCupcakes,151Cherry-CacaoSmoothie,54Cherry-HempMuesliwithVanillaCashew-HempMilk,18,36,37,44,50,59,
165CherrySodaKefir,136FruityKefir,64,68,136StoneFruitSaladwithSweetAlmondRicotta,40,141
chewing,19,20children,36ChipotleNot-ChickenSaladWraps,16,124,165chlorella,14,34chlorophyll,9ChocolateHaystacks,37,149CilantroPesto,115,143,165Cocojito,29,63coconutsCarrot-GingerCoconutSoup,29,77Cherry-CacaoSmoothie,54Cocojito,29,63
CoconutKefir,22,137CoconutMilk,29,54,56,63,77,81coconutpalmsugar,32HappyMonkey,53opening,29OrangeDreamPops,157scraping,29
coffee,11ColorfulCabbageSalad,36,99condimentsCilantroPesto,115,143,165CrèmeFraiche,132,139,140,165HempSeedButter,37,141,165HerbedPecanPâté,143HotSauce,104,127,142MangoSalsa,142Orange-Cranberry-AppleRelish,140QuickPickledCabbage,112Sun-DriedTomatoSpread,115,142,165SweetAlmondRicotta,40,141
cornFive-PepperVegetableChili,36,123,140SouthwestCornChowder,36,73
cosmetics,13,18cranberriesCherry-HempMuesliwithVanillaCashew-HempMilk,18,36,37,44,50,59,
165FruityWaterKefir,64,68,136Maple-DijonBrusselsSprouts,89Orange-Cranberry-AppleRelish,140RootVegetableSlaw,111
cravings,9,19CreamCheeseFrosting,150CreamyKaleSaladwithCapersandHazelnuts,18,100CrèmeFraiche,132,139,140,165cucumbersCucumberBasilSoup,16,74FreshFennelJuice,70
GardenSmoothie,53GreenDayJuice,70Maroon5Juice,70MelonCooler,70RedDelishLemonade,70WatermelonandHeirloomTomatoGazpacho,82
CulturedBeet-AppleSalad,139,140cupcakepans,27CurriedCarrots,94CurriedCauliflowerSmoothies,16CurriedCauliflowerSoup,81cuttingboards,27
Ddandelionroot,14datesCalexicoSalad,96Carrot-AppleCupcakes,150CherryBombCupcakes,151Cherry-HempMuesli,44,50,165Five-PepperVegetableChili,36,123,140OatmealWalnutRaisinCookies,37,158Orange-AlmondTruffles,146WildBlueberry-MeyerLemonCheesecakeSquares,162
definition,9dehydration,19dehydrators,27dessertsBanana-BerrySoftServe,154Carrot-AppleCupcakes,150Cheesecake,162CherryBombCupcakes,151ChocolateHaystacks,37,149CreamCheeseFrosting,150EasyApplePiewithSaltedCaramelSauce,161,165FudgePops,156GermanChocolateCupcakes,151IcePops,156-157
OatmealWalnutRaisinCookies,37,158Orange-AlmondTruffles,146OrangeDreamPops,157StrawberryFieldsIcePops,156Sugar-FreeChocolatePudding/IceCream,153SuperfoodSeedBar,145SweetBasilIcePops,157WildBlueberry-MeyerLemonCheesecakeSquares,162
detergents,18detox,12,14,18diabetes,23digestion,9distractedeating,20dressingsCalexicoSalad,96ColorfulCabbageSalad,36,99GingerMisoDressing,128LemonyGarlicBroccoliBowl,127Maple-DijonBrusselsSprouts,89RootVegetableSlaw,111StoneFruitSaladwithSweetAlmondRicotta,40,141Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99SunnyPeachSaladwithChipotle-MapleDressing,108TahiniDressing,37,127Watermelon-TomatoSaladwithFigVinaigrette,107WinterlandSalad,103
dryskinbrushing,14
EEasyApplePiewithSaltedCaramelSauce,161,165EMFexposure,21enemas,14,15,22energy,9,19EnvironmentalWorkingGroupwebsite,25equipment,27erythritol,32estrogen,18,22evaporatedcanejuice,32
exercise,14,18,19,21,23
Ffamilysupport,36fasting,15,16fats,31fattyacids,10fennelFreshFennelJuice,70Watermelon-Fennel-MintChiller,67WinterlandSalad,103
fermentedfoodsandbeverages.Seealsobeverages.CherrySodaKefir,136CoconutKefir,22,137CulturedBeet-AppleSalad,139,140FruityKefir,64,68,136GingerAleKefir,136JalapeñoKraut,139overview,31VanillaSodaKefir,136WaterKefir,64,68,134,136
figsFruityKefir,64,68,136HazelnutFigShake,57Watermelon-TomatoSaladwithFigVinaigrette,107
Five-PepperVegetableChili,36,123,140foodprocessors,27,30FreshFennelJuice,70frozenfruits,37FruityWaterKefir,64,68,136FudgePops,156
GGardenSmoothie,53garlic,storage,30Gates,Donna,22geneticallymodifiedorganisms(GMOs),25
GermanChocolateCupcakes,151GingerAleKefir,136GingerMisoHandRolls,128gobo.Seeburdockroot.GoingRaw(JuditaWignall),22gojiberriesGojiBerryTea,71assuperfood,34
grainsBananaWalnutOatmeal,47Cherry-HempMuesli,44,50,165OatmealWalnutRaisinCookies,37,158overview,31shoppingfor,26WaterKefir,64,68,134,136WildBlueberry-MeyerLemonCheesecakeSquares,162
GrapeChiaFresca,68grapefruitCalexicoSalad,96MilkandHoneyRefresher,68SparklingGrapefruit,68
GreenCleanseProgram,16GreenDayJuice,70GreenJuiceMocktail,68GynostemmaTea,71
HHappyMonkeySmoothie,53HazelnutChocolateChiaPudding,49HazelnutFigShake,57HealthforceNutritionals,15HealthyMary,60HeirloomTomatoStacks,115,142HempSeedButter,37,141,165HerbedPecanPâté,143herbs,26honey,32honeydew
GreenJuiceMocktail,68MelonCooler,70hormones,9,11,16,18,23HotSauce,104,127,142housecleaning,13,18
HowtoGrowYourOwnFreshAir(B.C.Wolverton),13humangrowthhormone(HGH),16,18,23hydration,9,19,21
IIcePops,27,156-157immunesystem,9,14Indian-SpicedOrangeMocktail,68infraredsaunas,14insulin,18,19,22,23iron,10
JJalapeñoKraut,139juices.Seebeverages.
Kkalerecipes.Seeleafygreens.kefir.Seefermentedfoodsandbeverages.kelp,35Kenney,Matthew,77KingCrimsonJuice,70knives,27
LleafygreensCalexicoSalad,96ChipotleNot-ChickenSaladWraps,16,124,165ColorfulCabbageSalad,36,99FreshFennelJuice,70GardenSmoothie,53
GingerMisoHandRolls,128GreenDayJuice,70GreenJuiceMocktail,68HealthyMary,60HeirloomTomatoStacks,115,142Maple-DijonBrusselsSprouts,89MarinatedMushrooms,112MushroomMisoSoup,78overview,31prepackaged,37snackideas,165storage,30SunnyPeachSaladwithChipotle-MapleDressing,108ThaiVeggieNoodles,116VietnameseSaladRolls,131
lemonsLemon-LimeChiaFresca,68LemonTahiniDressing,37,127LemonyGarlicBroccoliBowl,127RedDelishLemonade,70
leptin,19lifestyle,21limesCocojito,29,63GreenDayJuice,70Lemon-LimeChiaFresca,68
locally-growningredients,25Loscalzo,Ritamarie,16lotions,13,18love,21
Mmacaroot,34magnesium,10mainsButternutSquashNoodleswithSageCream,119ChipotleNot-ChickenSaladWraps,16,124,165Five-PepperVegetableChili,36,123,140
GingerMisoHandRolls,128HeirloomTomatoStacks,115,142LemonyGarlicBroccoliBowl,127MarinatedMushrooms,112MeatandCheesePierogies,132PastaMarinara,36,120PestoPasta,120ThaiVeggieNoodles,116VietnameseSaladRolls,131ZucchiniNoodlesTwoWays,120
mandolines,27mangoFruityKefir,64,68,136MangoSalsa,142SweetandSourMangoSauce,131TropicoGelato,54VietnameseSaladRolls,131
Maple-DijonBrusselsSprouts,89maplesyrup,32MarinatedMushrooms,112Maroon5Juice,70masonjars,27measurements,27,39MeatandCheesePierogies,132MelonCooler,70microplanes,27MilkandHoneyRefresher,68mixedberriesBanana-BerrySoftServe,154SuperAntioxidantCoco-BerrySmoothie,56
mixingbowls,27mood,20MorningScramble,43Morris,Julie,35MSM(methyl-sulfonyl-methane),14MushroomGravy,93MushroomMisoSoup,78mushrooms
MorningScramble,43MushroomGravy,93MushroomMisoSoup,78MushroomTacos,112,140,142snackideas,165storage,30
NNachoCheeseDip,36,37,86,127noni,35NorpoFrozenIcePopMaker,27nutmilksAlmondMilk,15,47,48,50,53,68,78,128,153,156,157BasicNutMilk,56,59CashewMilk,15,47,48,50,53,68,78,128,153,156CoconutMilk,29,54,56,63,77,81VanillaCashewHempMilk,18,37,59
nutrients,10-11,19nutsandseedsBananaWalnutOatmeal,47ButternutSquashNoodleswithSageCream,119CardamomRaisinChiaPudding,48CauliflowerSmash,93Cherry-HempMuesli,44,50,165chiaseeds,34,48-49ChipotleNot-ChickenSaladWraps,16,124,165ChocolateHaystacks,37,149CilantroPesto,115,143,165coconuts,29,34CreamCheeseFrosting,150CreamyKaleSaladwithCapersandHazelnuts,18,100CrèmeFraiche,132,139,140,165CucumberBasilSoup,16,74CurriedCarrots,94Five-PepperVegetableChili,36,123,140GermanChocolateCupcakes,151GrapeChiaFresca,68HazelnutChocolateChiaPudding,49
HazelnutFigShake,57HempSeedButter,37,141,165hempseeds,34HerbedPecanPâté,143Lemon-LimeChiaFresca,68LemonyGarlicBroccoliBowl,127Maple-DijonBrusselsSprouts,89MeatandCheesePierogies,132NachoCheeseDip,36,37,86,127OatmealWalnutRaisinCookies,37,158Orange-AlmondTruffles,146Orange-Cranberry-AppleRelish,140OrangeDreamPops,157overview,31ParmesanCheese,120pasteurizednuts,28PestoPasta,120rawnuts,28RedBellPepperHummus,36,37,85shoppingfor,26soaking,28StoneFruitSaladwithSweetAlmondRicotta,40,141Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99Sugar-FreeChocolatePudding/IceCream,153SuperfoodChiaPudding,48SuperfoodSeedBar,145SweetAlmondRicotta,40,141SweetBasilIcePops,157SweetChiliDaikonSalad,104WalnutMeat,123WildBlueberry-MeyerLemonCheesecakeSquares,162WinterlandSalad,103
OOatmealWalnutRaisinCookies,37,158oils,26,30omega-3fattyacids,10onions,storage,30oranges
orangesIndian-SpicedOrange,68Orange-AlmondTruffles,146OrangeBeeLove,56Orange-Cranberry-AppleRelish,140OrangeDreamPops,157Sun-DriedTomatoSpread,115,142,165WinterlandSalad,103
organicproducts,18,25
PParmesanCheese,120PastaMarinara,36,120pastrybags,27peachesStoneFruitSaladwithSweetAlmondRicotta,40,141SunnyPeachSaladwithChipotle-MapleDressing,108WildBlueberry-MeyerLemonCheesecakeSquares,162
PestoPasta,120pHlevels,9pineapplesFruityKefir,64,68,136TropicoGelato,54
plantblood.Seechlorophyll.positiveintentions,20precutingredients,37probiotics,22processedfoods,11,13,19,23protein,10pumpkinPumpkinSmoothie,50seeds,96,143,145
QQuickPickledCabbage,112
Rradishes
radishesJalapeñoKraut,139RootVegetableSlaw,111SweetChiliDaikonSalad,104
raisinsCardamomRaisinChiaPudding,48Carrot-AppleCupcakes,150CurriedCarrots,94OatmealWalnutRaisinCookies,37,158WildBlueberry-MeyerLemonCheesecakeSquares,162
RawFoodCleanse(PenniShelton),15RedBellPepperHummus,36,37,85RedDelishLemonade,70RootVegetableSlaw,111
SSageCream,119saladsCalexicoSalad,96ColorfulCabbageSalad,36,99CreamyKaleSaladwithCapersandHazelnuts,18,100CulturedBeet-AppleSalad,139,140RootVegetableSlaw,111StoneFruitSaladwithSweetAlmondRicotta,40,141Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99SunnyPeachSaladwithChipotle-MapleDressing,108SweetChiliDaikonSalad,104Watermelon-TomatoSaladwithFigVinaigrette,107WinterlandSalad,103
salt,26,39SaltedCaramelSauce,161,165saucesAvocadoSauce,112Five-PepperVegetableChili,123HotSauce,104,127,142SageCream,119SpicyTahiniSauce,131SweetandSourMangoSauce,131
ThaiVeggieNoodles,116seasonalingredients,25seavegetableskelp,35overview,31shoppingfor,26storage,30
seeds.Seenutsandseeds.Shelton,Penni,15shopping,26sidedishes.Seesoups,sides&starters.silica,10SimplyRaw:ReversingDiabetesin30Days(documentary),23skin,22,23sleep,16,18,21SmokyGuacamole,36,86,165smoothiesApplePieSmoothie,50Carrot-GingerCoconut,16Cherry-CacaoSmoothie,54CurriedCauliflower,16fasting,16GardenSmoothie,53HappyMonkey,53HazelnutFigShake,57OrangeBeeLove,56PumpkinSmoothie,50SuperAntioxidantCoco-BerrySmoothie,56TropicoGelato,54
snackideas,165soups,sides&startersCarrot-GingerCoconutSoup,29,77CauliflowerCouscous,90CauliflowerSmash,93CucumberBasilSoup,16,74CurriedCarrots,94CurriedCauliflowerSoup,81Maple-DijonBrusselsSprouts,89
MushroomGravy,93MushroomMisoSoup,78NachoCheeseDip,36,37,86,127RedBellPepperHummus,36,37,85SmokyGuacamole,36,86,165SouthwestCornChowder,36,73WatermelonandHeirloomTomatoGazpacho,82
SouthwestCornChowder,36,73SparklingGrapefruit,68spices,26,43SpicyTahiniSauce,131spinachrecipe.Seeleafygreens.spiralizers,27,28,104,116,119,120,161spirulina,34sprouts,31squashButternutSquashNoodleswithSageCream,119ZucchiniNoodlesTwoWays,120
starters.Seesoups,sides&starters.Stevia,32StoneFruitSaladwithSweetAlmondRicotta,40,141storagecontainers,27strawberriesBanana-BerrySoftServe,154StrawberryDaiquiri,64StrawberryFieldsIcePops,156Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99
stress,19,20,21,22substitutions,39SuccodiPomodoro,70sugar,18,19,23Sugar-FreeChocolatePudding/IceCream,153Sun-DriedTomatoSpread,115,142,165SunnyPeachSaladwithChipotle-MapleDressing,108sunshine,21SuperAntioxidantCoco-BerrySmoothie,56superfoodsoverview,31,34-35
SuperfoodChiaPudding,48SuperfoodKitchen(JulieMorris),35Superfoods(DavidWolfe),35SuperfoodSeedBar,145
supplements,14support,36sweating,14,18SweetAlmondRicotta,40,141SweetandSourMangoSauce,131SweetBasilIcePops,157SweetChiliDaikonSalad,104SweetChiliSauce,104sweeteners,23,26,31,32
TThaiVeggieNoodles,116timesavingtips,37tomatoesCauliflowerCouscous,90ChipotleNot-ChickenSaladWraps,16,124,165Five-PepperVegetableChili,36,123,140GardenSmoothie,53HealthyMary,60HeirloomTomatoStacks,115,142KingCrimsonJuice,70MarinatedMushrooms,112MorningScramble,43MushroomTacos,112,140,142PastaMarinara,36,120SmokyGuacamole,36,86,165snackideas,165SouthwestCornChowder,36,73SuccodiPomodoro,70Sun-DriedTomatoSpread,115,142,165TomatoStacks,115,142WatermelonandHeirloomTomatoGazpacho,82Watermelon-TomatoSaladwithFigVinaigrette,107ZucchiniNoodlesTwoWays,120
toxins,14,16,18transitionplan,12TropicoGelatoSmoothie,54
Uutensils,27
Vvanillabeans,28VanillaCashew-HempMilk,18,37,59VanillaSodaKefir,136VeggiesontheRocks,68VietnameseSaladRolls,131vitaminB12,11vitaminC,10vitaminD,10
WWarburg,Otto,23water,22waterfilters,13WaterKefir,64,68,134,136watermelonWatermelonandHeirloomTomatoGazpacho,82Watermelon-Fennel-MintChiller,67Watermelon-TomatoSaladwithFigVinaigrette,107
websitesBlissedLife,139CandidaInfections,22CleanseAmerica,15EnvironmentalWorkingGroup,25GreenCleanseProgram,16MatthewKenneyCuisine,77RawJudita,26
weightgain,16weightloss,10
WildBlueberry-MeyerLemonCheesecakeSquares,162WinterlandSalad,103Wolfe,David,35Wolverton,B.C.,13
Xxenoestrogens,16,18xylitol,32
Yyaconsyrup,32youngThaicoconuts,29
Zzeolite,14zucchiniFive-PepperVegetableChili,36,123,140PastaMarinara,36,120PestoPasta,120ThaiVeggieNoodles,116ZucchiniNoodlesTwoWays,120
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