Spring 2012

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Optimum Health SolutionSpring 2012

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From the film “Six Degrees of Separation.”

Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . 4BEVERAGES

Turmeric Lemonade. . . . . . . . . . . . . . . . . . . . 6Hippocrates Green Drink . . . . . . . . . . . . . . . . . . . 5

APPETIZERSTomato Doobina’e . . . . . . . . . . . . . . . . . 8Lettuce Boats w/ Tahini Dressing. . . . . . . . . . 9Nori Rolls . . . . . . . . . . . . . . . . . . . . 10Stuffed Red Pepper . . . . . . . . . . . . . . . . . . 11No Bean Hummus . . . . . . . . . . . . . . . . . 12Cheese and Crackers . . . . . . . . . . . . . . . . . 13Delicious Snow Peas . . . . . . . . . . . . . . . . . 14Sunflower Seed Cheese . . . . . . . . . . . . . . . . . 15Cheese Pierogies . . . . . . . . . . . . . . . . . 16

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SOUPSRaw Carrot Avocado Ginger Soup . . . . . . . . . . . . . . . . . 18Sweet Potato and Corn Chowder . . . . . . . . . . . . 19Gazpacho . . . . . . . . . . . . . . . . . . 20Vegetarian Watermelon Gazpacho . . . . . . . . . . . . . . 21Cream of Zucchini Soup . . . . . . . . . . . . . . . . . 22Cream of Celery Soup . . . . . . . . . . . . . . . . . . 23Yam Soup . . . . . . . . . . . . . . . . . . . 24Cool Dill Soup . . . . . . . . . . . . . . . . . . . 25Cream of Miso, Shitake, Asparagus, Sea Veg . . . 26

BREAD & CRACKERSItalian Crackers . . . . . . . . . . . . . . . . . 28Raw Flax Seed Crackers . . . . . . . . . . . . . . . . . 29Flax Crackers . . . . . . . . . . . . . . . . . . . 30Almond Bread . . . . . . . . . . . . . . . . . 31Raw Vegetable Bread . . . . . . . . . . . . . . . . . 32Lemon Poppy Seed Bread or Biscotti . . . . . . . 33Pistachio Bread . . . . . . . . . . . . . . . . . 34

Key Lime Pie . . . . . . . . . . . . . . . . . . . . 72Walnut Pate . . . . . . . . . . . . . . . . . 73Lemon Cheesecake . . . . . . . . . . . . . . . . . 74Flourless Chocolate Cake . . . . . . . . . . . . . . . . . 75

SALADSRaw Claw Slaw . . . . . . . . . . . . . . . . . 36Salad with Tomato Cucumber Dressing . . . . . . . 37Beet and Carrot Cold Slaw . . . . . . . . . . 38Salad with Caesar Dressing . . . . . . . . . . . . . . . . . 39Kale Salad w/ Mock Bleu Cheese Dressing . . . . . . 40Caesar Salad w/ Healthy Caesar Dressing. . . . 41Fresh Herb & Kale Tabouleh . . . . . . . . . . . 42Sweet and Creamy Cabbage Salad . . . . . . . . . . . . 43Sprouted Lentil Salad on Mixed Greens . . . . . . . . . 44Mixed Vegetable Salad with Dressing. . . . . . . . . . . 45Fresh Spinach Salad . . . . . . . . . . . . . . . . . 46

DESSERTSChocolate Coconut Balls . . . . . . . . . . . 62Fruit, Granola, Hemp & Raisin Dessert. . . . . . 63Carob Mousse & Fruit . . . . . . . . . . . . . . . . . 64Carob Bark . . . . . . . . . . . . . . . . . 65Orange Zested Raw Truffles . . . . . . . . . . . . . . 66Raw Carrot Cake Cookies . . . . . . . . . . . . . . 67Raw Fudge . . . . . . . . . . . . . . . . . 68Almond Butter Cookies . . . . . . . . . . . . . . . . . 69Hawaiian Dessert . . . . . . . . . . . . . . . . . 70Pantry Cookies . . . . . . . . . . . . . . . . . 71

ENTREESWild Mushroom Lasagna, Butternut Squash, Wilted Spinach. . . 48

Soft Taco with Fresh Tomato Salsa. . . . . . . . 60

Zucchini Linguini w/ Basil-Cilantro Pesto. . . . . . . . . 50Zucchini Pasta, Marinara Sauce, Not Meat Balls . . . . . 52Turnip “Rice” and Vegetable Medley . . . . . . . . . . . . 54Mascarpone Pasta - I Feel Italian . . . . . . . . . . 56Mushroom Walnut Veggie Burgers . . . . . . . . . . 57Marinated Mushrooms & Mashed Rosemary Cauliflower . . . 58

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(Note: freeze bananas the night before.)

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Green Smoothie

2 bananas cut into 3 inch pieces

By Brian Axelrod

Ingredients:

1/2 pineapple cut into 3/4” diameter pieces1 large handful of spinach

Directions:Place all ingredients in high-speed blender for 30 seconds.Serve chilled.

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Sunflower sproutsIngredients:

1 cucumber1 bunch of celery

1 bunch of either kale, Bok Choy and/or any other greens

Directions:The formula for a 12 ounce green drink is 6 ounces of sproutjuice and 6 ounces of vegetable juice. To generate 6 ounces ofsprout juice, start with 1/2 tray of sunflower greens and 1/3 trayof pea greens. Be sure to cut as close to the soil as possible.It is not necessary to remove the black hulls before juicing. Youmight swant to rinse the sprouts before juicing them. For the6 ounces of vegetable juice, use 1 large cucumber and 2 stalksof celery. Several cloves of garlic, a pice of ginger, etc. can beadded, as desired, for flavor and health. Run the vegetablesthrough the juicer first; follow with the sunflower greens andlastly add the pea greens. Use the plunger during the entirejuicing process.

Hippocrates Green Drink

Hippocrates Health Institute

Warm water

Cold water

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Turmeric Lemonade

5 pieces of fresh turmeric root, washed

By Betsy Bragg

Ingredients:

1 lemon

2 T honey or stevia to taste

Directions:Put the turmeric root, and thelemon through your juicer, you canput the pulp back a second andmaybe even a third time to get allthe goodness out. Leave thejuicer running and pour about 1/2C warm water through. Mix in thehoney. Top up with 1-2 C coldwater and store in the fridge.Serve over ice in short glasses.

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Tomato Doobina’e

1 thick sliced beefsteak tomato

By Marcus Gorman

Ingredients:

1/2 avocado sliced thick1 clove garlic mashed

1 T of finely cut shallots

A few fresh basil leaves, one cut into stripsJuice of half a lemon

2 T fine organic olive oil

Directions:1 T of fine sea salt

1. Add garlic, lemon juice, half of oil, shallots and sliced basilto bowl and let sit for 15 minutes.

2. Layer tomato and avocado twice with drizzle of lemonmixture in between and add fresh basil.

3. Sprinkle sea salt in between layers

4. Pour remaining lemon mixture over top and on plate.

Let sit for 5 minutes and serve.

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Lettuce Boats w/ Tahini Dressing

Tahini Dressing

By Kathy Karamanolis

Ingredients:

3/4 C of fresh squeezed lemon juice1 1/2 C raw organic tahini

2 pinches of cayenne (to taste)

1/8 C cold pressed olive oil1 1/2 tsp salt

2 T chili powder13 drops of stevia6 cloves of garlic

Directions:Place all dressing ingredients in a mixing bowl and mix welladding water as necessary so it is not very thick nor too runny.

Boats1 lettuce leaf for each boatA variety of your favorite chopped small raw veggies (1/2 C)

Place one lettuce leaf on a plate and put 1/2 C of choppedveggies on the leaf and add the grated carrots, then a smallslice of avocado. Top with the Tahini dressing.

Carrots, gratedAvocado, sliced

10

Nori Rolls

Raw nori sheets Cucumber

Prepared by Jennifer Mclaughlin, adapted from the book,

Ingredients:

Shitake mushrooms Olive oilJicama Nama Shoyu

Carrots

Ginger Apple cider vinegarAvocado Raw honey

Everyday Raw Express by Matthew Kenney

Directions:1. Peel and pulse the jicama in a food processor until it is small rice-like crumbles. Use a nut-milk bag to squeeze out liquid.2. Dehydrate the jicama 1-2 hrs to dry it out. After it is very dry, add honey, vinegar and salt to give it that sushi rice flavor.3. Marinate mushrooms for 30 min in nama shoyu and olive oil.4. Cut carrots and cucumber in matchstick-like pieces and the avocado into slivers.5. Take a nori sheet, shiny side down, and place on the bamboo mat used for making sushi roll.6. Cover 3/4 of the nori sheet with the jicama “rice” in a row at top of sheet. Place fillings of your choice and combinations.7. Roll tightly, seal with a bit of water, and slice into 1” pieces.

11

Stuffed Red Peppers

2 red bell peppers (cut into sections)

Prepared by Becky Tucker, inspired by www.rawguru.com

Ingredients:

Filling

1/2 C soaked pecans1/2 C soaked sunflower seeds

1/2 tsp each of cayenne powder, paprika, basil, and oregano

1 C tomatoes (heirloom)1 stick celery

2 T lemon juice1 T olive oilSea salt or himalayan salt to taste.

Directions:1. Put all the filling ingredients into food processor and process until thick and smooth.2. Spoon 2 T of filling into each pepper section and garnish with parsley leaf or sprouts.

12

No-bean Hummus

2 zucchini

By Hanna DiStefano

Ingredients:

1/2 C fresh lemon juice3/4 C raw tahini

2 1/2 tsp sea salt

1/4 C olive oil4 cloves of garlic, peeled

1/2 T ground cumin

Directions:1. In a high-speed blender, combine all of the ingredients and blend until thick and smooth.2. Serve with slices of cucumber, celery stalks, or carrot sticks.

Source: RAWvolution by Matt Amsden

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2 C carrots

By Jennifer Mclaughlin

Ingredients:

Source: Raw food world YouTube video

Cheese and Crackers

2 stalks of celery

4 cloves peeled garlic

2 C soaked nuts/seeds1 C lemon juice

Salt to taste1/2 tsp tumeric

10 raw nori sheets

Directions:Blend everything except the nori sheets in a blender or foodprocessor. Spread thinly on nori sheets, (should be enoughspread for 10 sheets). Dehydrate for 12+ hours at 117 F

14

Delicious Snow Peas

2 C snow peas

By Marcus Gorman

Ingredients:

1/8 tsp liquid stevia1/4 C nama shoyu

1/2 tsp fresh or dried garlic

1 T honey1/2 tsp fresh or dried ginger

Dash of cayenne pepper, to taste

Directions:1 heaping T black sesame seeds

If using fresh garlic and ginger, cut into small pieces, and worka little sea salt in with each piece. Mash with the back of aknife into a soft paste.

Add all ingredients except sesame seeds into shallow dish soall snow peas are covered. Let sit for 30 minutes, stir twicewhile marinating. Five minutes before end, mix in sesameseeds. Pour off some of the marinade before serving and addto a side dish for dipping.

15

Sunflower Seed Cheese

1/2 C fresh lemon juice

By Donna Kelley

Ingredients:

5 cloves of garlic1/2 C Nama Shoyu or Liquid Aminos

2 3/4 C raw soaked sunflower seeds, finely ground


Directions:In a high speed blender, combine all ingredients, addingsunflower seeds last. Blend until smooth. Serve on celery.

1 small jicama, peeled and slicedvery thin into rounds with a mandolinslicer

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Cheese PierogiesBy Donna KelleySource: RAWvolution by Matt Amsden

Cashew Cheese Filling:

Ingredients:

1/4 red bell pepper1/4 C lemon juice

For the Shell:

1/4 C Nama Shoyu2 - 3 cloves of garlic1 to 1 1/2 C raw cashews or macadamia nuts or pine nuts

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18

Raw Carrot Avocado Ginger Soup

4 medium carrots

By Kathy Karamanolis, Source: Internet

Ingredients:

2 C water1 avocado

1 tsp dill

2 cloves garlic1 inch of ginger

1/2 T thyme

Directions:

1 tsp sea salt

Blend until warm and creamy. Makes about 42 oz. Add diced

1 hot pepper (optional)

avocado and green onion. Add a bit of raw mayo on top forflair.

1 date1/2 lemon, juiced1 chunk of onionPinch of curry or any other mediterranean seasoning

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Sweet Potato and Corn ChowderBy Joe Lucier, inspired by www.spafinder.com

2 C sweet potato, peeledIngredients:

1 T Braggs seasoning or Nama Shoyu1 whole avocado

1 dash cayenne or black pepper to taste

1 small knob of ginger (finely chopped), about 2” square1 dash Celtic sea salt to taste

1 C water2 C fresh corn

Directions:1. Peel, wash, and chop the sweet potato.2. Place all ingredients except corn into a blender and blend until the texture is smooth.3. Taste and adjust the seasoning if necessary.4. Remove from blender and put in a bowl with the corn.

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Gazpacho

2 C of rough cut zucchini

By Marcus Gorman

Ingredients:

3 large cut fine diced cucumber (2 peeled)3/4 C of rough cut red onion

3 fresh basil leaves, finely cut

3 C of cut tomato (or 2 C cut tomato and 32oz tomato juice)1 tsp oregano

1 1/2 tsp sea salt1/2 tsp hot sauce

Directions:1. Set aside basil, 2 cucumbers and 1/4 C of red onion.2. Place all other ingredients into food processor and puree.3. Pulse on and off for 10 seconds.4. Add remaining basil, onion, and cucumber.

1 T fresh diced garlic

2 T fresh lemon juice1 tsp stevia

1 T fresh lime juice

21

Vegetarian Watermelon Gazpacho

3 C watermelon, chopped

By Paul Barry, source: Jolinda Hackett, www.about.com

Ingredients:

1 small onion, chopped

1 cucumber, diced1 red bell pepper, diced

2 T lemon juice1 T olive oil1 jalapeno (or less to taste)2 T fresh chopped parsley1 dash of salt and/or pepper to taste

Directions:In a high-speed blender, place about half of the watermelon,cucumber, pepper, and onion and all of the jalapeno. Add oliveoil and lemon juice and puree until smooth. Combine theremaining ingredients in a large bowl and mix well. Add to thepureed ingredients and stir to combine. Add more salt andpepper, to taste. Chill for at least one hour to allow flavors tocombine and stir well before serving.

22

Cream of Zucchini Soup

1 C water

By Paul Barry

Ingredients:

2 stalks of celery, chopped2 zucchini, chopped (about 2 cups)

1 clove of garlic

2 T lemon juice2 tsp white miso

1/2 tsp sea salt

Source: Raw Food Made Easy by Jennifer Cornbleet

Dash of cayenne pepper

1 avocado, chopped2 T olive oil

2 T fresh minced dill

Directions:Place all of the ingredients except the olive oil, avocado, anddill in a blender. Blend until smooth. Add the olive oil andavocado and blend until smooth. Add the dill and blend brieflyjust to mix.

23

Cream of Celery Soup

2 C almond milk

By Hanna DiStefano

Ingredients:

2 cloves of garlic2 C celery juice

1/4 C fresh lemon juice2 tsp sea salt


Directions:1. To prepare the almond milk, combine 1 C almonds (soaked for a few hours) and 3 1/2 cups of water in a blender until smooth. Strain through a nut-milk bag.2. Juice the celery in a juicer.3. Blend all ingredients in a high-speed blender until smooth.4. Garnish with chopped celery.

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Yam Soup

2 1/2 C of yams

By Donna Kelley

Ingredients:

Cinnamon to taste1 1/2 C water

Dash of nutmeg

Directions:Place all of the ingredients in a blender. Blend until smooth.

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Cool Dill Soup

1 large or 2 medium cucumbers, peeled and seeded

By Brian Axelrod, source: www.bittofraw.com

Ingredients:

.75 ounces dill (one herb pack, a little over 1/3 C)2 green onions

1/4 C soaked sesame seeds

1 T plus 1 tsp lemon juice1/4 tsp salt, to taste

1/2 C water to get the blender goingDrizzle of olive oil

Directions:Blend everything in a high speed blender.Adjust lemon and salt if needed.Garnish with a drizzle of olive oil.

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By Jennifer Mclaughlin, adapted from Everyday Raw Expressby Matthew Kenney

Cream of Miso, Shitake, Asparagus, Sea Veg.

Soup base:Ingredients:

1 C celery juice5 C water

1/4 C cashews

1/4 C white miso1 C pine nuts

1 T sweetener (dates)1 T dulse flakes

Directions:For soup base, blend all ingredients in a high-speed blender.Season to taste. Slice shitake and asparagus into bite sizedpieces and marinate for 30 minutes in the nama shoyu andlemon juice. Stir mushrooms, asparagus into soup base andgarnish with gomasio.

Shitake and Asparagus:

1 C asparagus1 C shitake

1 T Nama Shoyu1 T lemon juiceGarnish:

1/4 C Wakame1/4 C Hijiki

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Italian Crackers

2 1/2 C water

By Hanna DiStefano

Ingredients:

1/2 C almonds, soaked1 1/2 C flax seed, powdered

2 T Celtic salt

1/4 C olive oil3 T Italian seasoning

1 T fresh basil, minced

Directions:Combine almonds, water, olive oil, salt, Italian seasoning, andbasil in high-powered blender. Mix thoroughly and transfer tobowl. Stir in flax meal slowly. Scoop about 1 cup of mixture onto

Source: Rainbow Green Live-Food Cuisine by Gabriel Cousens

Teflex on each of 3 or 4 dehydrator trays and spread out to allcorners evenly. Score cracker mixture.

moisture is obtained. Store in refrigerator and consume within

Dehydrate at 145 F for 2-3 hours, then turn over, remove Teflexand continue dehydrating for 6-8 hours at 115 F or until desired

two weeks.

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Raw Flax Seed Crackers

Approx 6 C water

Prepared by Kate Gast, inspired by Jolinda Hackett

Ingredients:

1 1/2 C Tamari6 C whole flax seeds

2 cloves of garlic, minced

Sea salt to taste3 T fresh minced herbs (optional)

1-2 T cayenne or chili pepper (according to taste)

Directions:1. In medium bowl, cover flax seed with water and allow to

soak for at least 90 min. The water will turn to a gelatinous goo. Check the mixture, and add more water if needed. The mixture should be gooey, but not runny, and not too thick.

2. Stir in tamari, sea salt, and herbs.

3. Spread the mixture about 1/8 “ thick on your teflex sheet

4. Set dehydrator at 110 F and dehydrate for 4-6 hours. Turnthe mixture over and dehydrate another 4-6 hours. If you like

a crispy and crunchy cracker, dehydrate a bit longer.

5. Break or slice crackers into pieces when finished.

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Flax Crackers

2 1/2 C flax seeds (soaked at least 8 hours)

By Donna Kelley, Source: I Am Grateful by Terces Engelhart

Ingredients:

1 C carrot pulp1 C carrot juice

1/2 tsp freshly ground black pepper1 tsp salt

Directions:

use a Kitchen Aid. Divide onto3 dehydrator trays spreadevenly and score with a butterknife. Dehydrate at 115 F, flipand remove Teflex sheets whendry to the touch (this will allowthem to dry faster).

Combine all ingredients in a bowl. Mix thoroughly with hands or

31

Almond BreadPrepared by Kathy KaramanolisSource: The Art of Raw Living Food by Doreen Virtue and Jenny Ross

Ingredients:

2 cloves of garlic

Directions:

4 C almond pulp (saved from almond milk preparation)

1 C ground golden flaxseed2 C carrot pulp (saved from juicing)

2 T cold pressed extra-virgin olive oil2 tsp sea salt

In a food processor with an S blade attached, combine allingredients (except flaxseed) and process until a smoothmixture forms. Add ground golden flaxseed until a dough ballforms. Press out onto covered dehydrator tray, and dehydrateat 110 F for 8 hours, flipping once halfway through.

2 T dried Italian seasonings

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By Jennifer Mclaughlin

Ingredients:

CeleryOnion

Kale

CarrotParsley

Ground flaxNama shoyu

Directions:Place all ingredients into a food processor and blend. Spreadthinly on teflex sheets and dehydrate.

CuminChili powderCinnamonRaw honey

Raw Vegetable Bread

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(until all moisture is absorbed)

Lemon Poppy Seed Bread or Biscotti

1 T chia seeds soaked in 1/2 C water

Prepared by: Hanna DiStefano

Ingredients:

1/4 C raw honey2 lemons (zest and juice)

1 T poppy seeds1 C almond “flour” (pulp from almond milk)

Inspired by: TheDeliciousRevolution.com

Directions:1. Combine all ingredients in a food processor and form a batter using an S blade.2. Spread to 1/4” thickness on a Teflex dehydrator sheet and dehydrate until dry enough to turn.3. Cut, then dehydrate on a standard tray until it dries to the consistency of bread, or until crisp for biscotti.

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Pistachio BreadBy Becky Tucker

1 C raw organic pistachio nuts (soaked)Ingredients:

Cumin, paprika, and oregano to taste1 C ground flax seed

Himalyan salt to taste

Directions:Mix all ingredients in a food processor. Spread mixture ontoteflex sheets and dehydrate at about 115 F for about 2 hours,then flip over, and continue dehydrating to desired consistency.

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36

Raw Claw Slaw

1 small Kohlrabi (cut into strips)

By Brian Axelrod with advice from Anandi, Auroville, India

Ingredients:

1 avocado (ripe)3 carrots (cut into strips)

Fresh parsley

1/2 head of red cabbage1 T of lemon juice or lime

Himalayan sea salt

Directions:1. Slice kohlrabi and carrots into 1/3 strips. Place in large

mixing bowl.

2. Shred cabbage into the same bowl.3. In separate bowl, mix avocado, salt and lemon juice until soft.

4. Take avocado and mix well with the other vegetables.

5. Slice fresh parsley on top.

Put in fridge and enjoy the next day.

37

Salad with Tomato Cucumber Dressing

Salad

Prepared by Paul Barry, Source RawFoodLife.Com

Ingredients:

Mixed GreensSpinach

Shitake Mushrooms

Red PepperYellow Pepper

3 tomatoes, choppedTomato Cucumber Dressing

1 cucumber, chopped

1 celery stalk, chopped1 T fresh oregano, minced

Directions:3 radishes, chopped

Place dressing ingredients in high speed blender and blenduntil smooth. Pour over salad as desired.

38

Beet and Carrot Cold Slaw

4 large carrots

By Donna Kelley, Source: Debra’s Natural Gourmet

Ingredients:

1 tsp Himalayan salt2 large beets

3 T olive oil

1/2 C parsley, chopped2 T ginger, minced

6 T lemon juice

Directions:

1 C red onion, chopped

Scrub carrots and beets. Shred carrots and beets and

1/2 C hemp seeds (optional)

combine in a large bowl with remaining ingredients. Toss andadjust seasoning to taste.

39

Salad w/ Caesar Dressing

Dressing

Prepared by Paul Barry, Source RenegadeHealth.Com

Ingredients:

Lemon juice (to taste)1/2 C pumpkin seeds

1 tsp cumin

2 cloves of garlic2 T honey

1 tsp sea salt

Salad

Yellow bell pepperRomaine lettuce

Cherry tomatoes

Directions:Blend dressing ingredients in high speed blender. Add waterfor desired consistency. Mix into salad.

40

Kale Salad w/ Mock Bleu Cheese Dressing

Salad

By Brian Axelrod

Ingredients:

Kale

1/2 C soaked sesame seeds

Dressing1/4 tsp Himalayan rock salt, to taste

1 C soaked cashews1/4 C lemon zest

Directions:Blend dressing ingredients in a high speed blender. Adjustlemon and salt if needed. Pour over kale. Enjoy.

41

Caesar Salad w/ Healthy Caesar Dressing

Dressing

Prepared by Paul Barry, Source drfuhrman.com

Ingredients:

2/3 C unsweetened almond milk6 cloves of garlic

1 T plus 1 tsp fresh lemon juice

2/3 C raw cashews1 1/2 T nutritional yeast

2 tsp Dijon mustard

SaladRomaine lettuce

Dash of black pepper

Directions:Blend all dressing ingredients in high speed blender untilcreamy and smooth. Pour over romaine lettuce.

42

1/2 tsp black pepper1 tsp thyme (seeded and diced)

Fresh Herb & Kale Tabouleh

2 bunches of parsley

Prepared by Becky Tucker, inspired by www.nataliakw.com

Ingredients:

1 bunch lacinato kale3/4 oz fresh mint leaves1 1/2 C grape tomatoes (halved)

For the dressing:2/3 C olive oil1/2 C lemon juice

1 T Himalayan salt

2-3 cloves of garlic2 T sweet onion

Directions:1. Wash and dry all greens, then remove stems.2. Finely shred the kale and place in a large bowl. Sprinkle with a little salt and massage with your hands until it begins to wilt.3. Finely chop the parsley and mint and mix with kale.4. Toss in your remaining salad ingredients.5. Place all dressing ingredients except olive oil in blender.6. Blend until smooth, then with the blade still spinning, add olive oil until just combined.7. Pour over salad and toss well.

1 C cucumber

1 C hemp seed

43

Sweet and Creamy Cabbage Salad

Dressing

By Kathy Karamanolis

Ingredients:

Juice of 2 juicy lemons1 2/3 C cold pressed olive oil

2 tsp salt (to taste)

1 capful of raw apple cider vinegar1 clove of garlic, minced

2 tsp oregano (dried)

Salad Vegetables8 C of red or green cabbage

1 large sweet apple chopped small1 avocado, chopped

(shredded in food processor)

44

Sprouted Lentil Salad on Mixed Greens

2 C sprouted lentils

Prepared by Hanna DiStefano

Ingredients:

1 C chopped bell pepper1 C chopped celery

Sea salt and pepper to taste

2 T lemon juice4 T olive oil

Directions:Toss sprouted lentils with the rest of the ingredients, and allowto marinate at least one hour. Serve as a garnish with a greensalad.

Inspired by Jordan Maerin, www.rawfoodsforbusypeople.com

45

Mixed Vegetable Salad w/ Dressing

Salad

By Brian Axelrod

Ingredients:

1 head romaine lettucePea shoot sprouts

Dressing

1 container of cherry tomatoes

2 T sesame oil

1 T raw honey1 T Nama Shoyu

1/2 zest of full lemon

Directions:Place dressing ingredients in mason jar and shake really well.Pour over greens and mix well.

46

Fresh Spinach Salad

Salad

By Kate Gast

Ingredients:

1/2 red pepper, diced8 ounces fresh spinach

1/2 green pepper, diced1/2 large onion

1/2 to 1 C extra-virgin olive oilDressing

1 to 2 cloves garlic, minced

1 tsp salt1/2 lemon, juiced

1/2 lemon, zested

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48

Wild Mushroom Lasagna,Butternut Squash, Wilted Spinach

Prepared by Jennifer Mclaughlin, adapted from the book,Everyday Raw Express by Matthew Kenney

LasagnaIngredients:

Olive oil1 large or 2 small butternut squash

SaltPeel squash, cut into quarters, and remove seeds. Using amandoline or vegetable peeler, cut the squash lengthwise intovery thin slices. You want each slice to be approximately 3”long. Toss, with a generous amount of olive oil and salt. Allowto soften for at least 30 minutes. Rinse and drain before using.

Ricotta

3 T lemon juice2 C pine nuts or cashews

2 T nutritional yeast1 tsp sea salt1 tsp black pepper

Pulse all ingredients in a high speed blender until smooth andfluffy.

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Mushrooms

1 1/2 C stemmed and chopped cremini mushrooms1 1/2 C stemmed and chopped shitake mushrooms

1 1/2 C stemmed and chopped oyster mushrooms3 T olive oil1 T lemon juice1 T nama shoyuSalt and pepper

Toss mushrooms with oil, lemon juice, shoyu and salt andpepper and allow to marinate for up to 30 minutes.

Spinach

1 T minced oregano (plus more for garnish)5-6 C baby spinach

1 T thyme (plus more for garnish)2 T olive oil2 T lemon juiceSalt and pepper

With clean hands, toss the spinach with other ingredients.Gently massage to “wilt” the spinach. Season with salt andpepper to taste.

Final PreparationPlace 2 to 3 slices of butternut squash slightly overlapping, inthe center of each plate. Spread a generous amount of ricottaon each. Layer with wilted spinach, then mushroom medley.Repeat once more. Garnish with oregano and thyme. Drizzlewith a little olive oil, salt and freshly ground pepper beforeserving.

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1. Place all pesto ingredients in a food processor and blenduntil almost smooth. There should be some texture to it.Add a little water if it seems too dry. (You can store this in aglass jar in the fridge for up to a week).

For the pesto:

Zucchini Linguini w/ Basil-Cilantro Pesto

Zucchini Linguini:

By Becky Tucker

Ingredients:

4 medium tomatoes4 large zucchini

Pesto:

1 large head of broccoli4 T sprouted sunflower seeds

3 C tightly packed basil

Black pepper, to taste

1 C fresh cilantro

Directions:

1 C sprouted sunflower seeds

1 C sprouted lentils1 C sprouted pumpkin seeds

1 tsp Himalayan or Celtic Sea SaltFresh lemon juice, to taste

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1. Use a julienne peeler to slice the zucchini lengthwise intolong noodles, and place in a large bowl. You could also usea spiralizer.

For the zucchini linguini:

2. Chop the tomatoes and broccoli into bite-size chunks andflorets (I also removed the outside layer of the broccolistalks and chopped the softer, inner part into chunks as well).Add these, and the sprouted sunflower seeds, to the bowl ofzucchini noodles.

3. Add in the pesto and mix thoroughly to combine.4. Season with additional salt and/or pepper if desired.5. Garnish with sunflower sprouts.

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Zucchini Pasta al Pesto

1 Zucchini, peeled

By Hanna DiStefano

Ingredients for Zucchini Pasta (Yield 1 Serving):


Marinara Sauce with Not Meat Balls

Directions:1. Cut zucchini into thin noodles using a vegetable spiral.2. Place in bowl and toss with pesto. Serve immediately.

2 C basil leaves, tightly packedIngredients for Pesto (Yield 1 Cup):

1/4 C extra-virgin olive oil1 tsp crushed garlic1/4+ tsp salt1/4 C raw pine nuts

Directions:Place basil, olive oil, garlic, and salt in a food processor (S-blade) and process until chopped. Add pine nuts and processuntil smooth. Do not over-process. You should still see flecksof pine nuts throughout.

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1 T fresh lemon juice1 tsp extra-virgin olive oil1 tsp tamari1/4 tsp garlic powderDash of salt

1 ripe tomato, chopped (about 1/4 C)Ingredients for Marinara Sauce (Yield 1 Cup):

1/2 C sun-dried tomatoes, soaked or oil-packed1/2 red bell pepper, chopped (about 1/2 C)1 T extra-virgin olive oil1 T minced fresh basil1 tsp dried oregano1/2 tsp crushed garlic1/4+ tsp saltDash of pepper (optional)Dash of cayenne

Directions:1. Place all ingredients in a food processor (S-blade) and

process until smooth. Stop occasionally to scrape sides.2. Store in sealed container in the refrigerator (up to 3 days)

1 C soaked raw walnutsIngredients for Not Meat Balls (Yield 1/4 Cup):

1 T minced fresh parsley1 T minced onion

Directions:1. Place first six ingredients in a food processor (S-blade) and

process into a pate. Transfer to a bowl and add parsley and

2. Store in sealed container in the refrigerator (up to 5 days).onion.

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Turnip “Rice” and Vegetable Medley

Rice

By Becky Tucker

Ingredients:

2 medium sized turnips

Vegetables1 red bell pepper, diced3 medium sized carrots, diced

3-4 celery stalks, diced1 bunch of carrot greens, finely chopped

Sauce

2-3 zucchinis, diced1 C fresh cilantro, finely chopped

3 T raw tahini3 T adzuki bean Miso2 tsp olive oil

Water1/2 C fresh lemon juice

Cumin, Paprika, Oregano, Himalyan Salt, Pepper (to taste)

Directions:1. Peel turnips and chop into chunks. Grind in food processor until it is in small, evenly sized bits.

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Directions (continued):2. Place turnip “rice” in nut milk bag to squeeze out excess moisture. Then place in large bowl.3. Add all chopped vegetables to turnip “rice” and mix well.

4. Mash tahini, miso, lemon juice, and olive oil together with fork, until creamy.5. Gradually add warm water to the mixture, mixing as you do so. You want a fairly liquid consistency.

7. Pour over “rice” and vegetables, and mix in well.8. Refrigerate overnight to allow vegetables to marinate and

For the sauce:

6. Add in spices and salt and pepper to taste

soften.

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Mascarpone Pasta - I Feel Italian

Spaghetti

Prepared by Kathy KaramanolisSource: www.RawFoodRecipesOnline by Audrey and Matt

Ingredients:

Zucchini

Sauce1 C of shelled hemp

1/2 tsp cumin

2 tsp olive oil

Directions:

1 tsp tamari

1 red bell pepper2 tsp lime juice

1 tsp nutritional yeast1/4 tsp paprika

Blend all the sauce ingredients. Add mineral water until youachieve the desired thickness.

Pinch of Himalayan salt

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Mushroom Walnut Veggie Burgers

2 C carrots, grated

By Hanna DiStefano

Ingredients:

1 C onion, chopped fine2 C portobello mushrooms, chopped fine

1/2 C pumpkin seeds, soaked and ground fine while wet

3/4 C celery, diced1 C walnuts, soaked and ground fine while wet

1/4 C water, filtered

Source: www.rawmazing.com

1/4 C nama shoyu1 tsp sage1 tsp marjoram

1 C oat flour, raw OR 3/4 C flax, ground1 tsp thyme

Directions:Combine carrots, mushrooms, celery, and onion. Stir in walnutsand pumpkin seeds; combine well. Combine water and namashoyu, mix into veggie/nut mixture. Add herbs, stir well. Stir rawoat flour OR ground flax seeds in two batches (half at a time).Shape into 4”-5” patties no more than 1” thick. Place onscreens and dehydrate at 140 F for 1 hour. Reduce heat to115 F and dehydrate until mostly dry, 3-4 hours.

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Marinated Mushrooms andMashed Rosemary Cauliflower

Mushrooms:

By Barry Harris, source: www.rawmazing.com

Ingredients:

1/3 C olive oil3 large portobello mushrooms, sliced 1/3” thick

Cauliflower:

1/3 C Nama Shoyu1 T agave

1 large head cauliflower1 T olive oilSalt

1/3 C pine nutsPepper

1 tsp rosemary (coarsely chopped)2 T filtered water

“Steak and Potatoes”

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Directions:Prepare the mushrooms by mixing the marinade ingredients(olive oil, nama shoyu, and agave) and pouring over themushrooms. Let marinate for at least 4 hours.

For the cauliflower, cut all florets off the main stem. Thinly slice.Place slices (and any extra pieces) in bowl. Sprinkle with oil,salt, and pepper. Toss. Place on two non-stick dehydratorsheets and spread so there is just one layer of cauliflower.Dehydrate at 116 F for 2 hours. Place in food processoralong with pine nuts, oil and water. Process until pureed. Addrosemary and blend. Salt and pepper to taste.

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Soft Taco with Fresh Tomato Salsa

1 1/2 C raw walnuts, ground in a food processor

By Donna Kelley, Source: RAWvolution by Matt Amsden

Ingredients:

3/4 tsp coriander1 1/2 tsp cumin

1 C shredded romaine lettuce

2 T Nama Shoyu4 small collard green leaves

fresh tomato salsa (see below)Directions:Combine walnuts, cumin, and coriander. Mix well. Add NamaShoyu. Mix well. Spread in collard greens. Add shreddedlettuce and top with salsa just before serving.

2 C chopped tomatoes 3/4 C chopped cilantroSalsa Ingredients:

1 T Extra Virgin Olive Oil 4 cloves garlic, minced1/2 C chopped yellow onions 2 T lemon or lime juice

1/4 tsp cayenne pepper 3/4 tsp salt1 1/2 tsp cumin 3/4 tsp coriander

Directions: Combine all ingredients and serve.

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Chocolate Coconut Balls

Raw almond butter

By Aesha Shaheed

Ingredients:

RaisinsCacao powder

Maple sugar or Agave

Directions:In a bowl, mix all ingredientsexcept shredded coconut. Feelfree to experiment with variouscombinations. Roll into balls(which will be sticky to thetouch). Roll the balls through theshredded coconut and place infreezer for 10 minutes.

Organic shredded coconut

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Fruit, granola, hemp & raisin dessertBy Kate Gast

3 C organic strawberriesIngredients:

3 organic Courtland apples (Empire)4 organic Cripps pink apples

1 C coconut water (organic)

4 organic red D’Anjou pears (Bosc)2 C organic hemp, granola & raisins

10 mint leaves, finely chopped

Directions:1. Properly rinse all fruits2. Chop all fruit to desired size and put into large bowl3. Add coconut water to release fruit juices (and for additional flavor)4. Mix, add chopped mint leaves, toss together5. In the bottom of each individual serving bowl, add organic

hemp, granola & raisins6. Add fruit & the juice into each bowl7. Garnish with julienne cut style mint leaves

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2 Avocados

By Hanna DiStefano

Ingredients:


Carob Mousse & Fruit

Directions:1. Blend avocados, dates, coconut oil and carob powder in a food processor.

5-6 dates, soaked for a few hours

1/4 C date soaking water

1 tsp coconut oil2 heaping T carob powder

2. Thin mixture with soaking water from dates to desired consistency.3. Serve with fresh, ripe fruit or berries of your choice.4. Enjoy right away or refrigerate.

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Carob Bark

2 C raw coconut oil

By Paul Barry, Source: www.fromsadtoraw.com

Ingredients:

4 tsp vanilla flavor1 1/2 C raw carob

2 C almonds

Directions:Put the coconut oil in a bowl. Put this bowl in another bowl ofhot water to melt. When it is melted, stir in the carob untilsmooth. Then add other ingredients. Spread on wax paperlined cookie sheet, put in fridge or freezer 5-10 minutes tomake it hard. Break into pieces.

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Orange Zested Raw Truffles

3/4 C raw cacao powder

By Charlotte Presler, source: www.realsustenance.com

Ingredients:

1 1/2 C pre-soaked cashews (soaked for 2 hrs.)3/4 C raw agave nectar

Directions:1. In a high powered blender, combine soaked cashews, raw cacao powder, agave, vanilla extract, orange extract, salt, and the orange zest. Blend until completely smooth.2. Add in the melted coconut oil.3. Place the mixture into the fridge and allow it to begin to cool and firm slightly. After 30-60 minutes, remove from fridge and roll the truffles into balls.4. Roll each truffle in the cacao nibs. Place the finished truffles in the fridge and give them 1 hour to fully cool and solidify.

1 tsp vanilla extract1 tsp orange extract1/2 tsp saltZest of 1 orange3/4 C melted virgin coconut oil1 C raw cacao nibs

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Raw Carrot Cake CookiesBy Becky Tucker

4 carrots, choppedIngredients:

1 T coconut oil3 T coconut butter

5 medjool dates, pitted

1/2 C ground flax seed2 T maca powder

1 tsp vanilla extract2 tsp cinnamon1/2 C raisins

Directions:

Combine all ingredients except for raisins, in a food processorand process until mixture becomes a creamy dough. Mix inraisins by hand. Roll dough into small balls and flatten.Refrigerate or dehydrate.

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Raw Fudge

2 C soaked raw almond butter

By Donna Kelley

Ingredients:

5 T raw honey26 Medjool dates (pits removed)

1/4 C coconut oil1 1/2 C raw carob or cacao powder

Directions:Soak almonds for 8 hours and soak dates for 4 hours. Makealmond butter in blender with the coconut oil. Put all ingredientsin food processor and blend until mixed. Spread into pan andfreeze overnight. Remove from pan and cut into squares. Storein freezer until served.

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4 C almond flour

By Jennifer Mclaughlin, adapted from Raw Food/Real Worldby Matthew Kenney and Sarma Melngailis

Ingredients:

Almond Butter Cookies

Directions:Blend in a bowl, spread on teflex and cut into squares.Dehydrate for 12 hours. Store in fridge.

1 C almond butter

Pinch of sea salt

6 dates1 tsp vanilla powder

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Hawaiian Dessert

1/2 pineapple, cut into cubes

By Brian Axelrod

Ingredients:

2 T cinnamon powder1/4 C carob powder

1 T shredded coconut1 C blended flax seed in vitamix

Directions:First, place pinapple into a container that has a lid. Then, throwall remaining ingredients inside. Place lid on container andshake it up! Place in the refrigerator for 20 minutes. Serve.

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Pantry CookiesBy Becky Tucker

Ingredients:

Goji berries

Directions:

Raw almondsRaw pistachio butter

RaisinsDates

Blend all ingredients together in food processor. Roll mixtureinto balls, or flatten into cookies, and either refrigerate ordehydrate.

You may use whatever you find or have on hand in your pantrythat seems like a cookie ingredient.

Coconut oil

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Key Lime PieBy Kate Gast

Crust:Ingredients:

3 drops of liquid stevia2 C almond (soaked)

Filling:

1/8 tsp Salt1/4 C raisins

2 avocadosJuice from 1 lemonJuice from 2 limes

Directions:

In a high-speed blender, blend almonds, stevia, salt, andraisins. Press into pie plate.

For the crust:

Blend all ingredients until smooth. Pour into the pie plate withprepared crust and set in fridge/freezer (about an hour) untilfirm.

For the filling:

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Walnut Pate

1 C soaked raw walnut

Prepared by Kathy Karamanolis

Ingredients:

1 tsp extra-virgin olive oil1 T fresh lemon juice

1 dash of salt

1 tsp Nama Shoyu1/4 tsp garlic powder

1 T minced fresh parsley1 T minced onion

Directions:Place the walnuts, lemon juice, olive oil, Nama Shoyu, garlicpowder, and salt in a food processor fitted with an S-blade andprocess into a paste. Stop occasionally to scrape down thesides of the bowl with a rubber spatula. Transfer to a smallmixing bowl. Stir in the parlsey and onion and mix well.

Serve with crackers and choice of garnish.

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Lemon Cheesecake

Crust:

By Betsy Bragg

Ingredients:

1/4 tsp vanilla2 C almond

Filling:

1/8 tsp Salt1/4 C chopped dates

3 C soaked cashews

3/4 C raw unscented coconut butter

1 1/2 C almond milk

Directions:

In the bowl of a food processor fitted with an S- blade, processalmonds, vanilla, and salt until finely crumbled. Continueprocessing while adding small amounts of the dates until cruststicks together. Press crust onto bottom of greased (with rawunscented coconut butter) 9” springform pan.

1 C lemon juice

1 tsp vanilla3/4 C agave nectar

2 pinches of salt3 T lecithin

For the crust:

Garnish:Top with lemon slice or fruit of your choice.

Blend all ingredients except lecithin and coconut butter untilsmooth. Add lecithin and coconut butter and blend until wellincorporated. Pour into the springform pan with prepared crustand set in fridge/freezer (about an hour) until firm.

For the filling:

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Flourless Chocolate CakePrepared by Kathy KaramanolisSource: Raw Food Made Easy by Jennifer Cornbleet

Ingredients:

2 tsp water

Directions:

1 1/2 C raw walnuts, unsoaked

10 pitted medjool dates, unsoakedDash of salt

1/3 C unsweetened cocoa or carob powder1/2 tsp vanilla extract

Place the walnuts and salt in a food processor fitted with thes-blade and process until finely ground. Add the dates, cocoapowder, and optional vanilla and process until the mixturebegins to stick together. Add the water and process briefly.Transfer to a serving plate and form into a 5” round cake.Decorate the cake and plate with fresh raspberries beforeserving.

1/2 C fresh raspberries for garnish

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Albert Camus

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Spring 2012

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