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Jenny’sWebsite:www.shop118degrees.com

HealYourselfandthePlanetwithEco-deliciousCuisine

DOREENVIRTUEAND

JENNYROSS

HAYHOUSE,INC.

Carlsbad,California•NewYorkCity

London•Sydney•Johannesburg

Vancouver•HongKong•NewDelhi

Copyright©2009byDoreenVirtueandJennyRossPublishedanddistributedintheUnitedStatesby:HayHouse,Inc.:www.hayhouse.com•PublishedanddistributedinAustraliaby:HayHouseAustraliaPty.Ltd.:www.hayhouse.com.au•PublishedanddistributedintheUnitedKingdomby:HayHouseUK,Ltd.:www.hayhouse.co.uk•PublishedanddistributedintheRepublicofSouthAfricaby:HayHouseSA(Pty),Ltd.:www.hayhouse.co.za•DistributedinCanadaby:Raincoast:www.raincoast.com•PublishedinIndiaby:HayHousePublishersIndia:www.hayhouse.co.in

Editorialsupervision:JillKramer•Design:BrynBest•Allmainfoodphotography:KitChan•ThaiSpringRollsandChocolateGanachephotos:RossRoca•Additionalphotos:Dreamstime.com•Illustration:PaulKolesar(www.paulkolesar.com)•IllustrationsonLynneTaetzsch(artbylt.com)

Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmitted,orotherwisebecopiedforpublicorprivateuse—otherthanfor“fairuse”asbriefquotationsembodiedinarticlesandreviews—withoutpriorwrittenpermissionofthepublisher.

Theauthorsofthisbookdonotdispensemedicaladviceorprescribetheuseofanytechniqueasaformoftreatmentforphysical,emotional,ormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthorsisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwell-being.Intheeventyouuseanyoftheinformationinthisbookforyourself,whichisyourconstitutionalright,theauthorsandthepublisher

assumenoresponsibilityforyouractions.

LibraryofCongressControlNumber:2008944306

ISBN:978-1-4019-2183-5

1211100943211stedition,September2009

PrintedinChina

Tomyparents,JoanandBillHannan,whoteachandexudethebenefitsofhealthfuleating.ThanksfornotkeepingjunkfoodandsodainourhousewhileIwasgrowingup!

—Doreen

Tomyson,Dylan:Thisbookandallofitscontentsareforyou.Mayithelpyounourishyourbodyandsoul.Tomyparents,TamaraandCharlesRoss,whonurturedmycreativityandhelpedmeseeearlyinmylifethatanythingispossible.Tomyhusband,BillyEnriquez,forhisconstantsupportfromtheverybeginningofmyjourneyintolivingfoods.ToDoreenforhervision,intuitiveguidance,andclarityonthisimportantwork.TomybusinesspartnersKitandShannonChanandMasonLazarforbelievinginthevisionof118Degreesfromitsinitialconcept,andtoallofthe118teamanddedicatedcustomerswhohavehelpedmakethisvisionareality:wereallycanchangetheworldonebiteatatime!

—Jenny

ContentsIntroduction

Chapter1:DrinksandSmoothies

•Strawberry-KiwiJuice

•CleansingCocktail

•Rainbow-LightJuice

•YogiJuice

•BeetMagicJuice

•PineapplePowerJuice

•Apple-TwistJuice

•SpicyTomatoJuice

•Tropical-TwistJuice

•GreenJuice

•KaleCrazyJuice

•Apple-Lemon-GingerJuice

•AlmondMilk

•Brazil-NutMilk

•MerryMonkeySmoothie

•AvocadoWhipSmoothie

•Peaches-and-CreamSmoothie

•FabulousFigSmoothie

•SweetStrawberrySmoothie

•SupergreenSmoothie

•Pomegranate-PassionSmoothie

•BalanceSmoothie

•Dancing-RainbowSmoothie

•ChocolateSupremeSmoothie

•ZenEnergySmoothie

Chapter2:SuperSalads

•SummerBerrySalad

•CinnamonFigSalad

•CinnamonFigs

•TahiniCheeseFigs

•TacoSalad

•SpicyPepitas

•CaesarSalad

•BasilCheese

•GorgeousGreenSalad

•ShiitakeSalad

•SweetPestoSalad

•CrispyTomatoes

Chapter3:MarinatedVegetables

•LatinVegetables

•ItalianVegetables

•BBQVegetables

•SweetVegetables

•CurryVegetables

•SpicySpanishSquash

Chapter4:SmallBitesandAppetizers

•EggplantCarpaccio

•Zucchini-AsparagusCarpacciowithBasilCheese.

•NumiRolls

•StuffedMushrooms

•ShiitakeSushiRolls

•ThaiSpringRolls

•PestoRolls

•CurryCones

•Empanadas

•QuinoaCakes

•PersimmonsandSavoryCheese

•DeviledTomatoes

•NewMexicoNachos

•ShiitakeMisoSoup

•Butternut-SquashSoup

•TortillaSoup

Chapter5:Sauces,Spreads,Breads,andCrackers

•TahiniCheese

•AlmondCheese

•SweetCheese

•ChipotleCheese

•Macadamia-SpinachRicotta

•PistachioPesto

•Pine-NutSourCream

•MisoDressing

•RedBellPepperPuree

•Sun-Dried-TomatoMarinara

•Sun-DriedTomatoes

•GarlicCrèmeSauce

•CaesarDressing

•Avocado-LimeSauce

•OliveKamutBread

•AlmondBread

•OnionPoppy-SeedBread

•CoconutWraps

•Zucchini-FlaxWrap

•SicilianFlaxCrackers

•CornChips

•RojoSalsa

•SpicyTortillas

•GreenGuacamole

Chapter6:Delicious,RawLivingEntrées

•Heirloom-SquashSamosa

•GardenTahiniRolls

•TopazPizza

•SweetCornTamales

•LivingLasagna

•AsianInfusion

•MushroomCrepes

•RawRamenBowl

•Macadamia-CoconutCurryWrap

•BajaBurrito

•Clayudas

•NewAgeQuesadilla

•EnsenadaEnchiladas

•PestoTortellini

•Butternut-SquashRavioli

•Lemon-PestoPasta

•SweetCrèmePizza

•Sweet-OnionPanini

•SweetGarlicCreamCheese

Chapter7:Sweet,Savory,andHealthfulDesserts

•CinnamonSauce

•ChocolateSauce

•MintSauce

•StrawberrySauce

•CaramelSauce

•VanillaSauce

•IceCreamBase

•MacadamiaBarBase

•ChocolateBase

•Nut-FlourBase

•ChocolateGanacheSuperfoodSnack

•Almond-ButterCups

•PeachesandCream

•RaspberryCheesecake

•NeopolitanParfait

•CappuccinoCrèmeBrûlée

•CinnamonFigsandCheese

•Date-and-CheesePlatter

•SweetBreadandPeppercornCheese

•VanillaGelato

•ChocolateMint

•ChaiCrème

•ToffeeBars

•Lemon-PomegranateBars

•Cinnamon-FigBars

•Maple-PistachioCookies

•Apple-Cinnamon-Fig-PecanCookies

•Chocolate-ChipCookies

•PignoliaItalianCookies

•Blood-OrangeTruffles

•Mint-CacaoTruffles

•ChocolatePecanTruffles

•BacioCrèmeCake

•ChocolateCake

•PineappleSandwich

•PecanPieCrust

•PearPie

•Mixed-BerryPie

•ApplePie

•PumpkinPie

•Banana-ButterPie

Afterword

References

AbouttheAuthors

Introduction

Aroundtheworld,arevolutionisquietlyoccurringaspeopleswitchto“rawfood”diets.Rawfood–ists—withtheiryouthfulcomplexions,vibranthealth,radiantskin,silkyhair,andcleareyes—areinspiringotherstoadd“livingfoods”intotheirmealplans.Thisnewwayofeatingisdelicious,easy,andfun...andit’stheultimatecontributiontogoinggreenfortheworld’senvironment.

Farfromjustboringsalads,livingcuisineconsistsofcreamyandcrunchydishessuchasburritos,lasagna,pizza,sushi,andapplepie—allcleverlycreatedfromfruits,vegetables,nuts,seeds,andsproutedgrains.Restaurantsdevotedtorawfoodarepoppingupinternationally,andcelebritiesaretoutingitsfountain-of-youthbenefits.

Thephilosophybehindrawfoodisbothnutritionalandspiritual.Freshproducecontainslivingandhealthfulenzymes,whicharekilledwhenit’scookedabove118degreesFahrenheit.Byprofession,I(Jenny)amtheownerandexecutivechefofaliving-foodsrestaurantcalled118DegreesinCostaMesa,California.Iknowthattheenzymes,vitamins,minerals,fiber,andpureenergywithinrawfoodcanhealanddetoxifythebody.Manyformerlyillpeoplecredittheirrawdietswithsavingtheirlives.

Thehighlyprocessed,cookedfoodsoftheStandardAmericanDiet(SAD)contributetolethargy,obesity,anddisease.JustbyaddingasmallpercentageofrawfoodtotheSAD,peopleloseweightandfeelbetter.

Rawfoodalsoanswersthecallto“gogreen,”sinceitsupportssustainableorganicfarming;andasavegetariandiet,it’sacruelty-freelifestyle.

Thosewho“goraw”findthattheirintuitiveandpsychicabilitiesimmediatelyincreasebecausethelife-forcespiritoffoodsupportsthesoul’snaturalgifts.Infact,I(Doreen)havebeenavegansince1996,consuming80to90percentrawfood(Ievenwent100percentrawforoneyear!);andwhenIfirstadoptedthisdiet,Inoticedahugeincreaseinmyenergyandpsychicabilities.Asaformerpsychotherapist,I’malsoawareoftheimportanceofahealthfuldietinmaintainingmentalandphysicalwell-being.

In2004,MedicalNewsTodayreportedrawfoodasoneofthesevenmostpopulardietsintheworld.Google.comhas1.7millionsitesdevotedtothisstyleofeating.Althoughthereareatleast100raw-foodrestaurantsintheworld,mostpeoplepreparetheirowndishesfromrecipessuchasthosewithinthisbook.

RawLivingFoods

We’reoftenaskedtodefinerawfoodsbypeoplewhowonderifwe’retalkingaboutuncookedmeatorfish,asinsushi.By“rawlivingfoods,”wemeanvegetarianmealsthatmimictraditionalItalian,Mexican,Asian,andothercultures’dishes...allcomposedofcleverlyformeduncookedvegetables,fruits,nuts,nutmilks,sproutedgrains,andherbs.

Rawlivingfoodgoesbeyondsaladstobringyouinterestingvariationsonwaystoenjoyyourvegetables.Tomaintainingredients’optimalnutrients—suchasvitamins,minerals,andenzymes(whichcookingdestroys)—theyareneverheatedabove118degrees.

Thistypeoffoodpromoteshealthandlife.Ascreaturescomposedofmorethan60percentwater,werequirelivingnutritiontomaintainvitalityandhealth.So,rawlivingfoodhasbeenknownto:

•Increasestamina

•Improvementalfocusandclarity

•Lowercholesterol

•Reverse“life-threatening”diseasesandconditions

•Promotehealthyskinandhairgrowth

•Improvevision

•Createayouthful,glowingcomplexion

•Revitalizeoverworkedorgans

•Preventosteoporosis

•Maintainlongevity

•Upliftandstabilizemoodsandemotions

•Increasespiritualawarenessandgifts

Themorefresh,livingfoodsweconsumedaily,thehealthierourmindsandbodieswillbe.Thisissomethingthatsciencehasknownfordecades.In1930,Swissscientistsdiscoveredthatimmediatelyafterweconsumecookedfoods,ourbodiesincreasethenumberofwhitebloodcellsinthebloodstream.Thisprocessdoesn’toccuraftereatingrawfood—itonlycomesinresponsetotheunhealthfulpropertiesinthecookedvariety.Thenumberofwhitebloodcellsincreasedsignificantlyespeciallyinresponsetoprocessedcookedfood,suchaswhiteflourorwhiterice.

Inaddition,cookwareitselfpresentshealthdangers.Nonstickcoatinggivesofftoxicfumes,aluminumleachesintofood,andplastic(asinspatulas)that’smicrowavedorheatedunleashesharmfulchemicals.Ifyoumustcook,alwaysusestainless-steel,glass,orwoodencookware.

TheHealthfulTruthaboutRawLivingFoods

Ourbodiesneedvitaminsandmineralsforbasicandoptimalhealth,andthebestsourceforthesenutrientsisfreshfruitsandvegetables.Herearesomeofthebeneficialpropertiesandcontentsofrawfood:

—Enzymes.Uncookedfoodscontainenzymes,whichareproteinsthatarecatalystsfordigestion,immune-systemfunctioning,energyproduction,andbrainactivity.Sinceheatdestroysoneofthemostvitaltypesandchangesallenzymes’structure,cookingdiminishesthevitalnutrientsinyourmeals!Cookedfoodisthereforedifficulttodigest,putsunduestressonyourpancreas,andsitsinyourbodylonger.Rawfooddigestsinone-halftoone-thirdthetimeofitscookedcounterpart.

—Protein.Cookingdestroysatleastone-halfoffood’savailableprotein—thebuildingblockofmusculargrowthandregeneration!Vegetables,fruits,nuts,andlegumescontainmorethansufficientproteintofuelhealthybodies.Inaddition,sincerawlivingfoodisvegan,youavoidanimal-basedproteins,whichstudieshavelinkedtocancer,osteoporosis,andotherhealthconcerns.

—pHbalance.Rawlivingfoodsalsohelpyoumaintainahomeostaticbalanceofalkalineandacid,whichincreasingnumbersofstudieslinktohealth,youthfulness,andlongevity.TheStandardAmericanDietcreatesanextremelyacidicenvironmentforthebody,makingitmoresusceptibletodiseaseanddegeneration.Incontrast,mostrawandunprocessedfruitsandvegetableshaveahealthfulalkaline

effectonthebody.

—Vitaminsandminerals.Cookingdestroys50to80percentofvitaminsandmineralsinfoodsandhalfoftheantioxidantsandcarotenoids,therebyreducingthenutritionalvalueofyourmeals.Forexample,itdestroys50to96percentofBvitamins—including97percentoffolicacidand72percentofbiotin—andupto80percentofvitaminC.

A2006LouisianaStateUniversitystudyexaminedthedietsofmorethan10,000menandwomen.Researchersfoundthatthosewhoconsumedthemostrawvegetablesandsaladshadsignificantlyhigherblood-serumlevelsofvitaminsCandE,folicacid,andcarotenoids.Thestudyconcludedthatthesenutrientswerewellabsorbedfromadietofsaladandrawvegetables.

AnotherstudyconductedinFinlandin1995foundthatrawlivingfood–istshadsignificantlyhigherbloodlevelsofvitaminsCandEandbeta-carotene,evenwhentheyweren’tconsumingnutritionalsupplements.

—Water.Sinceourbodiesare60to70percentwater,weneedtohydratethroughouttheday.Cookingeffectivelydehydratesfood.

—Oils.Thenaturaloilsinfoodaredenaturedthroughthecookingprocess,renderingitmoredifficulttodigestandutilize.Thishappensasthemolecularstructureoftheoilischangedduringexposuretohighheat,makingitliterallyapoisoninthebody.

ThePhysical,Mental,andSpiritualBenefitsofRawLivingFoods

Asyouincorporatemorerawlivingfoodsintoyourdailydiet,you’llsoondiscoverthatit’salifestyleandnotjustaneatingplan.That’swhy

somerawfood–istsbecomealittlefanatical—they’remodelsforthemanyemotionalandspiritualbenefitsofeatinguncookedfoods.Thesebenefitsincludethefollowing:

—Optimaldailyhealth.Afeelingofpeace,tranquility,andharmonyaccompaniesourbodieswhenthey’reinabalancedstateofoptimalnutrition.It’seasiertogetgoinginthemorning,withmoreenergythroughoutthedayandmentalclarityforbetterperformanceathomeandatwork.

A1985studyreportedinSouthernMedicalJournalfoundthataraw-fooddietsignificantlyreducedbloodpressure,resultedinweightloss,andled80percentofparticipantstoabstainfromalcoholandcigaretteconsumption.

Otherstudiesshowbeneficialhealtheffectsforthosewhohaverheumatoidarthritisandfibromyalgia.Andbecauserawveganfoodiscompletelycholesterolfree,it’saheart-healthydiet.

Raw-foodeatingbringsbenefitsrapidlyaswell!A1992Finishstudydiscoveredstatisticallysignificanthealthimprovementamongchronicallyillpeoplewhentheyswitchedtoanall-raw-vegetabledietforjustoneweek!AninfamousexperimentcalledtheChinaStudyfoundthattumorsgrewinratsfedahigh-animal-fatdiet,yetresearchersdiscoveredthatthetumorsreversedwhentheanimalfatwasremovedorreplacedwithplantfats(suchasvegetableoils,avocados,ornuts).Theyalsolinkedbreastcanceranddiabetestotheconsumptionofanimal-basedprotein.Inaddition,a1990Germanstudyfoundthatarawvegandietsignificantlyboostedtheimmunesystem.

—Ecologicalfriendlinessandfreedomfromcruelty.Anyformofvegetarianismreducesthepollutionandcrueltyconnectedtoanimals

raisedformeat,fur,orleather.Comparedtomeat,dairy,eggs,andotheranimalproducts,adietofvegetablesandfruit(especiallyorganicandlocallygrownvarieties)meanslesswaterconsumption,carbonfootprints,airpollution,andtoxicchemicalrunoffintowaterways.

—Weightloss.Whenyoustopeatinghigh-fatanimalproducts,youautomaticallyloseweight.A1999Germanstudyfoundthatwomenshedanaverageof26poundsandmenanaverageof22poundsaftergoingonaraw-fooddiet.AsimilarstudyconductedinFinlandin1993foundthatraw-foodparticipantslostanaverageof9percentoftheirbodyweight.

—Long-termhealth.Eatingaraw-living-fooddietispreventivemedicineatitsbest.Ahealthy,balancedliving-foodsdietcanstaveoffdiseaseinthebody,ultimatelyreducingrisksofcancer,heartdisease,diabetes,poorvision,andarthritis.

—Beauty.Healthyhair,skin,andfingernails;optimalweightmanagement;andsoundimmunefunctionleadtoallaspectsofbeauty,insideandout.Thedensityofvitaminsandnutrientsavailableinrawfruitsandvegetablessupportsabeautifulbodyandmind.

ButWhataboutProtein?

Somepeopleworrythatarawvegandietwon’tprovidesufficientproteinfortheirbodies’needs.Evenifyou’renotworried,yourfamilyandfriendsmayexpressthisconcernafteryouadoptaliving-foodslifestyle.

TheAmericanDieteticAssociationina2003positionstatementsaidthat“appropriatelyplannedvegetariandietsarehealthful[and]nutritionallyadequate.”Thismeansthatyou’llstillneedtobecognizant

ofeatingenoughplant-basedproteinforyourbody’sindividualneeds.

AccordingtoGabrielCousens,M.D.,anauthorofbooksaboutrawlivingfoods,certainpeopledoneedahigherpercentageofprotein(upto50percent)intheirdiets.Hecallssuchindividuals“fastoxidizers”and“parasympathetics”;andrecommendsthattheysupplementtheirrawvegandietswithhigh-proteinseavegetablessuchasblue-greenalgae,spirulina,andchlorella(whichcontainupto70percentprotein),aswellasleafyvegetableslikekale.

Ifyoulookatourprimatecousins,you’llseethatmanyhaveveryadequateandhealthfuldietsthatarecompletelyvegetarian.Gorillaseat95percentgreenvegetationand5percentfruit...andtheyhavenoproblembeingbigandstrong!

Acomparisonoftheamino-acidcontentoflambmeatandkaleshowsthattheheartycabbageactuallyyieldshigherpercentagesofthisproteincomponent.Inaddition,mostrawfood–istssupplementtheirdietsdailywithhigh-proteinnutsandseeds.

Aswementioned,thefamousChinaStudydiscoveredthatanimalproteinwasthekeytriggermechanisminthegrowthoftumorswithinlaboratoryrats.Theleadscientistwrotethatanimalproteininthediet“provedtobesopowerfulinitseffectthatwecouldturnonandturnoffcancergrowthsimplybychangingthelevel[ofanimalprotein]consumed.”

A(Very)FewDrawbackstoaRawDiet

Withallofthesebenefits,youmaywonderifthereareanynegativeeffectsofeatingarawlivingdiet.Tokeepthisbookobjectiveandtruthful,herearesomedownsidesthatarepossiblebutnotprobable:

—Dentalissues.Ifyou’reeatingalotoffruit,it’simportanttobrushyourteethfrequently.Toothdecayisonepossibleoutcomeofconsumingtoomuchfruitwithoutanyadditionallybalancingplant-basedfats.

—Sensitiveemotionsandrelationshipchanges.Arawdietcleansesyoursystemofanytoxicchemicalsthatformerlyplayedapartincontrollinganddullingyouremotions.Manypeoplereportthateatingadietthat’sfreeoftoxinsmakesthemhypersensitivetotheemotionsandpersonalitiesofthosearoundthem.Therealityisthatsinceyourbodynolongerhastoremovefoodtoxins,you’remoreopentoexperiencingotherpartsoflife.Forsome,thiscanopenthedoortoin-depthemotionalhealing.

Youmayalsofindthatpeopleyouformerlyenjoyedarenowdifficultforyoutobewith.Ontheotherhand,you’llverylikelyattracthealthynewfriendsandenjoyanincreaseinaccurateintuition.You’llalsoexperiencemoreofthetrueessenceofwhoyouare.Onceyourcellsarefunctioningoptimally,awholenewworldofloveandlightisavailabletoyou.

—Weightgainorloss.Ifyoueattoomanyfatsfromnuts,nutbutters,avocados,andolives,you’relikelytogainweightonaraw-fooddiet.Conversely,somepeoplelosetoomuchweight,andstudieshavefoundthatwomenskipmenstrualperiodsonlow-calorieraw-fooddiets.Sodopayattentiontoyourfatandcaloricconsumption,aswellasyourweight,menstrualcycles(ifyou’reawoman),andgeneralvitalitylevel.Balanceisakeycomponentofsuccesswhenmakinganydietarychange.

—Detoxificationeffects.Thepurifyingprocessofaraw-fooddietcantriggeradetoxificationofallthefriedfood,sugar,whiteflour,andpreservativesofyourformerdiet.Normaldetoxificationeffectsinclude

nausea,skinissues,andbowelchanges.Fortunately,thesearetemporaryandlastonlyuntilyourbodybecomesaccustomedtothehigher-qualityraw-fooddiet.

—VitaminB12deficiencies.Allvegansarepronetothisdeficiency,whichiseasilyovercomebytakingB12sublingualsupplements.OnestudyalsofoundthatveganswhoeatseaweedandseavegetableshavesufficientB12levels.

—Pesticides.Unlessyou’reeatingorganicvegetablesandfruits,therearepesticideresiduesontheproduceinaraw-fooddiet.(However,medicaldoctor,author,andraw-foodproponentGabrielCousenspointsoutthat“normal”foodscontainmanymorepathogenicmicroorganismssuchasfungiandmycotoxinsthantheaverageveganmeal.Forexample,theaveragemeateaterconsumes750millionto1billionpathogenicmicroorganismspermeal,comparedto500forvegans.)

DetoxificationwithRawLivingFoods

Ourbodiesabsorbmanytoxinsfromtheenvironment.TheaverageAmericancomesintocontactwith133toxinsdailythroughpollution,food,manufacturedcleansers,andsyntheticproducts.Thebodyispowerfulandcancompletelyregenerateifnourishedcorrectly.

Livingfoodsarenaturallydetoxifying,andthereforeyourbodycaneffectivelyisolatetoxinswithinitselfandproperlyeliminatethem,leadingtogreaterhealth,clarity,andlongevity.Whenyoubegineatinga

predominantlyrawdiet,youmayexperiencedetoxificationeffects.

Herearesomerawfoodsthathavepowerfuldetoxifyingproperties:

FruitsforDetoxification•Lemon,lime,pineapple,andgrapefruit:Actassolvents,whichare

goodforcleaningtheliverandgallbladder.Pineapplecontainstheenzymebromelain,whichhelpsinhealinganddigestingprotein.

•Apple:Apowerfuldigestivecleanser.

•Cranberry:Adiureticandkidneycleanserthatdetoxestheurinarytract,andalsodrawsoutchemicalsandtoxins.

•Watermelon:Adiuretictoflushoutanywater-basedtoxinsoreliminatefluidretentionfromahigh-sodiumdiet.

VegetablesforDetoxification•Greens—suchaskale,spinach,andparsley—arehealing,cleansing,

calming,andcentering.

•SeavegetablesarehighinBvitamins.

Vegetable-andFruit-JuiceHomeRemedies

Herearedeliciousrawlivingjuicerecommendationstosupportyourhealth:

•Coldfighters:carrot,lemon,radish,ginger,garlic

•Immuneboosters:carrot,celery,parsley,garlic

•Stressrelievers:carrot,celery,kale,parsley,broccoli,tomato

•Detoxifiers:apple,beet,cucumber,ginger

•Antioxidantboosts:carrot,orange,greenpepper,ginger

•Livercleaner:wheatgrass

•Digestiveaids:pineapple,papaya

Raw-Living-FoodKitchenNecessities

Beforewebeginwiththerecipes,let’slookatthebasicsyou’llwanttokeepinyourkitchentomakeyourfoodpreparationpainlessandenjoyable.Thisisaguidemeanttohelpdirectyoutothefinestingredientstosharewithyourfamilyandfriends.

—Apple-cidervinegar:Cidervinegarhasamazinghealingpropertiesandcanbeusedtocreateavarietyofdressingsandsaucesforyourrawdishes.SpectrumandBraggmakebeautifulcidervinegarsthatstayhighqualityintherefrigeratorindefinitely.

—Buckwheatgroats:Highinproteinandahandyingredientfordehydratedorfreshrecipes,thesehulledgrainsareeasytosproutandarefoundinthebulksectionofmostnatural-productsretailers.

—Celticseasalt:Seasaltinmoderationisgreatasagarnishandflavorenhancer.It’simportantthatitbeusedinsteadoftablesalttoavoidthechemicalsandprocessinginthelatter.Celticseasaltissundriedandcanbefoundinmosthealth-foodstores.GoldMineand

Herbamare(whichcontainsdriedvegetablesforseasoning)areexcellentbrands.

—Cinnamon:Thisuniversalspiceisoneweuseinmanydishes.Freshsticksororganicpowderedcinnamonisthebestchoice.

—Driedherb-blendseasoning:Italian,Mediterranean,andSpanishareniceherbblendstomakeaquickdishmoreflavorfulinseconds.Atyourlocalhealth-foodstore,lookfororganicblendswithnothingadded.

—Gourmetoils:Avocado,sesame,hazelnut,macadamia,andtruffleoilsaresomeofourfavorites.Gourmetoilsgreatlyenhancetheflavorinmanydressingsandsaucesandaregreatpouredoversaladandpastaalone.Chooseraworcold-pressed(extra-virgin)varieties.

—Himalayansalt:ThispinksaltfromtheHimalayanmountainstastesincredibleandcanbeusedonitsownasasupplementoraddedtodishesforsuperiorflavorandoptimalnutrition.Manyhealth-foodandonlinestoressellthisitem.

—Miso:Misopasteenhancesflavorandcreatesasaltytasteforthosewithsodiumsensitivities.Alwayslookforagedmiso,andthebrown-ricetypeispreferable.Thisproductisfermentedandcanbefoundatmosthealth-foodstores.Onceopened,itlastsseveraldaysrefrigerated.

—Nutsandseeds:It’salwaysgoodtokeeprawnuts—suchasalmonds(helpskeepalkalinityinthebody),Brazilnuts(highinselenium),pinenuts,andmacadamianuts—andseedsinthekitchentocreatewithonawhim.Theseareeasyforthebodytodigestandcanbeusedaloneorincombinationtocreateamazingdishes.Pumpkinseedscanbereadilysproutedandmakeagreatseedcheese.Flaxseedisalsoessentialandcomesinagoldenordarkbrowncolor.

—Oliveoil:Useanorganicfirst-orcold-pressedextra-virgin(or“raw”)oliveoilinyourrecipes.Premiumvarietiescreateanamazingflavorindressings,sauces,andspreads.Oliveoilshouldbekeptinadarkglassbottletoblockthelightandpreventthecontentsfrombecomingrancid.Storeitinadark,coolplace.BarianiandOliflixareexcellentbrandstouseinmealpreparation.Barianiisstone-groundtoguaranteenoheatduringthepressingprocess.

—Psylliumhusk:Thisisagreatthickeningagentinarawkitchen,withavarietyofusesinwraps,pies,andpuddings.It’softenfoundinthesupplementsectionatyourlocalhealth-foodstore,andkeepsindefinitelyinanairtightcontainer.

—Rawagavenectar:Thisisoneofthebestsweetenersforraw-foodspreparationbecauseit’slowontheglycemicindexandsafefordiabeticsandthosewithsugarsensitivities.Agavecomesfromacactusflowerandisextractedatlowtemperatures.It’sreadilyavailableinhealth-foodandonlinestores.

—Rawcacaobeans:Rawchocolateisgreatindessertsandothersavorydishes,orwhenusedasagarnish.

—Rawcarobpowder:Derivedfromthecarobpod,thisisanicealternativetochocolateandisrichinprotein.Thispowdercanbefoundinrawformatmosthealth-foodstoresandcanbestoredinanairtightcontainerindefinitely.

—Vanillabean:Vanillaaddsanicesoothing,mellowflavortodessertsandsomeentréedishes.

—YoungThaicoconuts:“Nature’swater”!TheliquidfromayoungThaicoconutisthepurestontheplanetandfullofelectrolytestohydrate

thebody.Weusethefleshofthisfruitinmanydessertsandwrapsaswellasbreakfastitems.It’sfoundatAsianmarketsandhealth-foodstores.

ToolsforRaw-FoodPreparation

—High-poweredblender:AVita-Mixblenderisourrecommendationhere.Ithasastrongmotor,andthedesignofthecontainerallowsyoutouseaplungerfortheharder-to-blendnutandseedcheeses.Insomerecipesinthisbook,you’llspecificallyread“high-poweredblender”inthedirections.OthersnotrequiringtheextraspeedorpowerofaVita-Mixsimplycallfora“blender,”whichmeanstheordinarykitchenappliance.

—Cuttingboard:Aqualitywoodcuttingboardispreferable.Bambooisquitenice.

—Dehydrator:Essentialforpreparingcrunchyandcrispycrackersanddriedfruits,aswellasmarinatingvegetablesandcreatingwrapsofallsorts.

—Foodprocessor:Importantformakingcookies,crusts,pâtés,andsalsas.

—Garnishingmachines:Greattoaddtexture,presentation,andexcitementtoeventhesimplestsalads.Machinesincludethespiralvegetableslicer,themandoline,andtheSaladacco.

—Knives:You’llneedsharpkniveswithgoodedgesthataredesignedforfruitsandvegetables.

—Mixingbowls:Glassorstainlesssteelispreferable.Avoidaluminum,whichleachesintofood.

AFive-DaySampleMealPlan

Whenyou’reembarkingonanyneweatingpattern,it’simportanttorememberthatoldhabitsandemotionsmayhaveatendencytoknockyouoffcourse.Pleasebegentlewithyourselfasyoutakethisjourney.

Afterjustfiveshortdaysofaliving-foodsdiet,youshouldexperienceincreasedenergyandenjoygreatermentalclarity,yourskincouldbegintodevelopahealthfulglow,andyoumayfeelelatedandmorerelaxed.Theseandmanyotherbenefitsareavailabletoyoueverydayasyoumovetowardgreaterfreedomwithyourfoodchoicesandbegintodiscoverallthatnaturehasintendedforyourhealthandwellness.

Werecommendthatasyouenjoythisfive-daymealplan,youtakesometimetoreflect,journal,andstretchtoenhancethehealingbenefitsofyourraw-living-foodslifestyle.Allofthesuggestedmealsincorporaterecipesfromthisbook(thenamesofwhicharecapitalized).

Duringeveryday’smeals,you’llfindahealthfulamountofprotein,freshvegetables,vitamins,minerals,andothernutrients.Besuretodrinkatleasteightglassesofwaterthroughouttheday.Inthemorningandevening,itmaybehelpfultodosomeaffirmationsaboutyourfood,suchas:“Ienjoyvibranthealthasaresultofmyexceptionalfoodchoices.”

Day1

Breakfast:MerryMonkeySmoothie

Earlylunch:TacoSalad

Lunch:YogiJuice;1handfulsoakedalmondsorSicilianFlaxCrackerswithfreshvegetables(tryslicedtomato,freshbasil,andchoppedspinach)

Dinner:TopazPizza

Day2Breakfast:SupergreenSmoothie

Earlylunch:ShiitakeSalad

Lunch:Apple-Lemon-GingerJuice;almondbutteronfreshappleorsprouted-grainbread

Dinner:AsianInfusion

Day3Breakfast:Peaches-and-CreamSmoothie

Earlylunch:CurryCones

Lunch:GreenJuice;smallgreensaladwithMisoDressingorSicilianFlaxCrackerswithGreenGuacamole

Dinner:Heirloom-SquashSamosa

Day4Breakfast:ChocolateSupremeSmoothie

Earlylunch:DeviledTomatoesCaesarSalad

Lunch:PineapplePowerJuice;freshvegetableswithAlmondCheese,orfreshfruitwithVanillaSauce

Dinner:LivingLasagna

Day5Breakfast:AvocadoWhipSmoothie

Earlylunch:ShiitakeSushiRolls

Lunch:BeetMagicJuice;RawRamenBowl

Dinner:Clayudas

Eachdayyou’reconsumingarainbowoffruitsandvegetables,nutsandseeds,andinsomecases,sproutedgrains.

It’simportanttobalancearawdietbyalternatingyourfoodsandenjoyingatleast50to70percentfreshfruitsandvegetables(notdehydrated)tohydrateyourbody.Acommonpitfallinthebeginningofaliving-foodsdietisconsumingtoomanyunsproutednutsandseedsanddehydratedfoodswithoutgettingenoughfresh,livingcuisine.Thisiswhywesuggestatleastonesalad,juice,orsmoothieinyourdailydiet.

ChapterOne

DrinksandSmoothies

Smoothies,juices,nutmilks,elixirs,andtonicsarepartoftheliving-foodsjuicebarthatiseternallyflowingwithfreshideasforoptimalnutrition,energy,andvibrantlife.Atthe118Degreesrestaurant,weincorporateseveralsuperfoodsintoourjuiceandsmoothiemixtures.

Feelfreetoexperimentwiththeserecipes,addingdifferentsuperfoodsandfruitsbasedonwhatisinyourcabinet,howyourbodyisfeeling,andanyspecialneedsyoumayhave.Smoothiesandjuicesareagreatwaytoputalotofdensenutrientvalueintoyourdailydiet.Duringtheperiodoftransitiontoaliving-foodsdiet,manypeopledoverywellbyhavingasuperfoodsmoothieforbreakfast.

Ensuringthatyourbodyreceivesnutrientsinthemorningactivatesyourbrain,lymphaticsystems,andvitalorgans.Thisdetoxifiesyourbloodstreamandcompelsyoutomakebetterfoodchoicesthroughoutthewholeday.Tryitforyourselfandsee!

SuperfoodGuide

Thesesupplementsboostthenutritionalvalueofyoursmoothiesandalsoadddeliciousflavor.Hereisalistofthevitaminsandmineralstheycontain,amongotherproperties:•Spirulina:Contains60percentprotein,aswellasphytonutrientssuchasbeta-carotene,chlorophyll,GLAessentialfattyacid,vitaminB12andBcomplex,andiron.

•E3Live:Containsthreetofivetimesmorechlorophyllthanwheatgrass—plusvitaminB12;essentialfattyacids,includingomega-3s;and22aminoacids.

•Macaroot:Containsmorethan55phytochemicalsknowntoelevatemood,improveendurance,andenhancebloodcirculation;alsohighinaminoacidsandBvitamins,includingB12.

•Hempprotein:Richinomega-3,omega-6,andomega-9—essentialaminoacidsknownformuscle-buildingability—andhighinantioxidants.

•Beepollen,propolis,orroyaljelly:Getshighantioxidantscore;isenergyenhancing;andcontainsdensenutrients,includingomega-3sandB-complexvitamins.Somevegansdon’tusesubstancesfrombeesbecausethey’retechnicallyananimalbyproduct,sothisisanoptionalingredientdependinguponyourbeliefs.

•Chiaseeds:Containcalcium,slowdowntheconversionofcarbohydratesintosugar,andprolonghydration.High-energyandendurancefood.

•Flaxseed:Containssuperiorproteinandishighinessentialfattyacids,includingomega-3,omega-6,andomega-9.

•Cacao:Containsmood-enhancingagents,sulfur,magnesium,andtraceminerals.

•Gojiberries:Contain13percentproteinand18aminoacids;calcium

andmagnesium;andvitaminsB1,B2,B6,C,andE.Extremelyhighinantioxidants.

•Carob:Contains80percentprotein;vitaminsA,B1,B2,B3,andD;andcalcium,potassium,magnesium,iron,andphosphorous.

Juices

—STRAWBERRY-KIWIJUICE—

ThisjuiceispackedwithvitaminCandisgreatforkids.Aglassofitisbetterthanmostvitamin-supplementcounterpartsandcanbeeasilyabsorbedinthedigestivesystem.Kiwisbyweighthave500timesmorevitaminCthanoranges!

4kiwis

8freshlypickedstrawberries

1applePreparekiwisforjuicingbycuttingofffuzzyskinanddiscardingit.

Rinsethestrawberriesandremovethestems.Preparetheapplebycuttinginto4evenpiecesanddiscardingthecore.Juiceallingredients.Forafunpresentation,putinashakerandadd2piecesofice.Shakewellandpourintomartiniglass.

—CLEANSINGCOCKTAIL—

Fruitandvegetablejuicesarepowerfullycleansingforthebody.Juicefastsaregreatwaystogiveyourbodyabreakduringtheyearandallownaturaldetoxificationtooccur.Youcanenjoyacleansingcocktaileverydaytostartitoffrightandpushtoxinsoutofthebody.

2apples

1lemon½inchgingerroot2stalkscelery

2cupsspinach2oz.wheatgrassorE3LivePrepareapplesbyrinsingwellandcutting

themoffthecoreinto4pieceseach.Peellemonanddiscardskin.Peelgingerusingvegetablepeeler.Rinseceleryandspinachwell.Juicetheapples,lemon,ginger,celery,andspinachbyalternatingeachingredient.AddinwheatgrassorE3Live,andstirwell.

—RAINBOW-LIGHTJUICE—

Justasrainbowsarecreatedfromabroadspectrumoflight,thisjuiceisabeautifulcombinationofenergyfromorganicfruitsandvegetables,designedtofeedthebodymorethan133traceminerals,nutrients,andvitamins.

2oranges

6blueberries½honeydewmelon

3leavesredchard

2tsp.beepollen(optional)2tsp.agavenectar(optional)Prepareberriesandchardbyrinsingwell,andsetaside.Peelorange,andcutrindfromhoneydewmelonanddiscard.Juiceoranges,berries,chard,andmelon;thenpourjuiceintoblender.Blendinbeepollen(optional,orsubstitutewithmaca-rootormesquitepowder)andagaveasdesired.Enjoythisdrinkanytimeofthedayforaquickpick-me-up!

—YOGIJUICE—

Yogaisanexcellentwaytoopenthepathwaysofthebodyandrealignmind,body,andspirit.Thishigh-energy,high-vibrationdrinkisafavoriteofouryogastudentsat118andisuniversallyenjoyedasarefreshingjuicewithmineralsandprotein.

2oranges

6freshlypickedstrawberries1tsp.maca-rootpowder

1lemon2tsp.beepollen(optional)1tsp.agavenectar(optional)Prepare

citrusbyrinsingandpeeling.Prepareberriesforjuicingbycuttingoffstems.Juiceorange,strawberries,andlemon;thenplacemixtureinblender.Blendwellwithmacaroot,beepollen(optional,orsubstitutemesquitepowderoradditionalmacaroot),andagaveifdesired.Serveinatallglasswithberry-pureetopping!

—BEETMAGICJUICE—

Beetsaregreatforloweringcholesterol,workingdirectlyontheheartandothercirculatorysystemsofthebody.Thisdrinkisaffectionatelyknownas“Doug’sDrink”atthe118restaurant.Dougisaregularcustomerofourswhohasbeen“juicing”withgreatresultsformorethan

30years.Heswearsbybeetsandtheirmagicalpowerstohealthebody.Enjoy!

2beets

2apples

1carrotPrepareallingredientsforjuicingbyrinsingwell.Cutapplesoffthe

coreinto4pieceseach.Cutthetopoffcarrot,andpeelbeets.Juiceallingredientsbyalternatingpiecesofcarrot,apple,andbeetforamoreenjoyablejuicingexperience.

—PINEAPPLEPOWERJUICE—

Pineapplecontainsthepowerfulenzymebromelain,whichisespeciallygoodfortheentiredigestivetract.Thisisagreatjuiceforintestinalcleansingandisaperfectcooldownonawarmsummerday.Itcanalsobeblendedwithicetomakeavirgincocktailforanyspecialoccasion!

½mediumpineapple1mango

1orange½cupyoungThaicoconutwater2tsp.agavenectar(optional)Prepare

allingredients(exceptcoconut)forjuicingbycuttingoffanddiscardingskins.Juice,andaddyoungThaicoconutwatertothemixture.Pourliquidintoshakerwithacubeoficeandagave,andshakewelltoserve.

Slushy-style:Blend½cupiceandjuicemixture,andpourintotumblers.Garnishwithorangezestorpineapplespear.

—APPLE-TWISTJUICE—

Appleshaveuniqueenzymesintheirjuicethatworkquiteeffectivelyongallstonesandliverblockagesandarewidelyrecommendedduringcleansingdetoxes.Onadailybasis,applesprovideagreatsourceofvitaminsandnutrients.(Whenjuicingthem,alwaysleavetheskinson,astheycontainvitalnutrients.)Trythecidervariationofthisrecipeforagreatholidaytreat!

2apples

¼orange

2pearsPrepareallingredientsforjuicingbyrinsingwell.Cutapplesand

pearsoffthecoreinto4pieceseach.Peelorangeanddiscardskin.Juiceallingredientsandenjoy!

Cider-style:Duringholidayseason,add1tsp.agavenectar,1tsp.cinnamon,andadashofnutmegforagreatapplecider.Gentlywarmonthestoveusingathermometerorinthedehydratorat110°for2hours.

—SPICYTOMATOJUICE—

Vegetablejuiceactsasabuildingblockinthebodyandisgoodformuscles,connectivefibers,andtissues.Spicytomatojuiceisespeciallybeneficialforthekidneysandforliverfunction.Thispowerfuldrinkishighinmineralsandhydratingforthebody...greatbeforeorafteraworkout!

2tomatoes

3stalkscelery½beet

1carrotcupcilantroorparsley1tsp.cayennepepperPrepareallingredients

forjuicingbywashingwelltoremoveanydirt.Cuttomatoesintoquarters,andpeelskinfrombeet.Chopthetopoffcarrot.Juiceallingredients(exceptcayenne).Stirincayenne,andgarnishjuicewithceleryoranappleround.

—TROPICAL-TWISTJUICE—

Thetropicsareknownforclearwater,warmbreezes,andanoverallfeelingofblissfulsweetness.Trythisjuiceanytimeyouhaveahungerfortotalrelaxation.

¼mediumpineapple1kaffirlime

1kiwi

1mango½cupyoungThaicoconutwater2tsp.agavenectar(optional)Prepare

allingredients(exceptcoconut)forjuicingbycuttingoffanddiscarding

skins.Juiceallingredients,andplaceinblender.Addcoconutwaterandagave.Blendwelluntilfrothappears.Pourintoglass,andgarnishwithanumbrellaorzestfromkaffirlime.

—GREENJUICE—

Why“green”?Theuniquecombinationofchlorophyllandproteinderivedfromthegreensinthisdrinkisthequickestwayforthebodytoabsorbthesevitalnutrients.Thisvegetablejuiceisalsolowinsugarandhighinelectrolytes,aidingthemusclesandjointsinrecovery.

4leaveskale

3stalkscelery½hothousecucumber2cupsspinach

1applePreparegreensforjuicingbywashingwell.Cutappleoffthecoreinto

4pieces.Juiceingredientsinanalternatingpattern—leafygreens,cucumber,leafygreens,celery,andsoon—untilallarethoroughlyjuiced.Enjoythiselixirafteryogaoranyotheractivityforaburstofrevitalizingenergy.

—KALECRAZYJUICE—

Vitaminpackedandfullofprotein,thisspicygreenjuicewillmakeyoufeellikeyoucanfly!Kaleisespeciallyhighinironandproteinandisgoodforbuildingmuscles.Thisdrinkisafavoriteofathletesandscholarsalike,asitwakesupthemindandprovidesanabilitytoconcentrateintensely.

6leaveskale

3stalkscelery

3stalkscelery2oz.E3LiveBrainON

1pearPrepareallingredientsforjuicingbyrinsingwell(exceptE3Live).Cut

pearinto4piecesanddiscardcore.Juicekale,celery,andpear;thenpourliquidintoshakerandaddE3Liveand2cubesofice.Shakewell.Pourmixtureintoahighballglassandenjoythroughatwistystrawifyoulike!

—APPLE-LEMON-GINGERJUICE—

Thisisapowerfullydetoxifyingdrink!Apple-Lemon-Gingeralsodeliversapotentenergeticjumpstarttoanydayandcanbeenhancedbyaddingcayennepeppertofurtheropenupthelymphaticsystem.

2apples(FujiandBraeburnareourfavorites!)

2lemons½inchgingerroot2tsp.cayennepepper(optional)Prepareginger

rootforjuicingbypeelingtheoutsideskinwithavegetablepeeler.Prepareapplesbyslicinginto4equalpartsaroundthecore.Cutorpeeltheskinsfromthelemonsanddiscard.Beginbyjuicinglemonsandtheslicesfromoneoftheapples;andthenaddtheginger,thentherestofapple,untilallingredientsarewelljuiced.

Whenjuice-fasting,thisdrinkisagreatwaytoopenupthechestandthevitalorgansofthisareaandpromotebloodcirculationthroughoutthebody.Werecommendthatyoudoublethisrecipeduringall-liquiddietsandenjoyfirstthinginthemorning.

NutMilks

Whenitcomestonutmilk,thesky’sthelimit—almonds,Brazilnuts,coconuts,macadamias,hempseeds,sesameseeds...andmore!Hereareacoupleofourfavoritesandabasictechniqueformakingyourown.

—ALMONDMILK—

Thisisarichandflavorfuldrinkenjoyedbythosewholoveaglassofcoldmilkbyitself!Almondsarealsonaturallyalkalizing,andthismilkcanhelpclearupanacidstomach.

4cupsalmonds(soaked8hours)

4cupsmineralizedwater1Tbsp.vanilla

1pinchseasalt

1pinchseasalt1Tbsp.rawhoney

1pinchcinnamon1Tbsp.mesquitepowderRinsealmondswellanddrain.Blend2cups

soakedalmondswith2cupswater.Strainmixturethroughyourchoiceofnut-milkbagorcheesecloth.Repeat.Savenutmeatforotherrecipes,storedinrefrigeratedairtightcontainer.(Usewithin24hours.)Combinefreshlysqueezednutmilk,vanilla,seasalt,honey,cinnamon,andmesquiteinblenderandlightlyblend.Chillandenjoy!

—BRAZIL-NUTMILK—

Brazilnutsarehighinselenium,amineralcompoundthatcanbedifficulttofindinfoodbutisessentialforourbodies.Thismilkisgreatoncerealsandinsmoothies.

4cupsBrazilnuts(soaked8hours)

6cupsmineralizedwater1Tbsp.vanilla1tsp.cinnamon

1pinchseasaltRinseBrazilnutswellanddrain.Blend2cupsnutsand3cupswater

inahigh-poweredblender.Repeat.Savenutmeatforotherrecipes,storedinarefrigeratedairtightcontainer.(Usewithin24hours.)Blendnutmilkwithvanilla,cinnamon,andseasalt.

Planaheadbysoakingnuts8hours.Thewholeprocessofmilkingthemshouldtakeabout20minutesbeginningtoend!

SuperfoodSmoothies

Smoothiesaregreatmealsifthey’remadewiththerightingredients.

They’realsoaterrificsourceoffiber,sincethey’reblendedaswholefruitsandvegetables.Oursmoothiesat118areallpackedwithsuperfoodsasawayofgettingextravitaminsandmineralsineverydelicioussip.

—MERRYMONKEYSMOOTHIE—

“TheMonkey”smoothieisthenumberonefavoriteat118andispackedwithprotein.Thereareevenvariationsonitnow,suchastheChocolateMintMonkey,GreenMonkey,andMangoMonkey.Thisrecipeisalsogreatforkids—ittastesjustlikeamilkshake!

1peeledbanana2Tbsp.almondbutterorrawalmonds17)

1Tbsp.agavenectar1tsp.cinnamon

1cupice¼cupAlmondMilkBlendallingredientswellinahigh-powered

blender.ForaChocolateMintMonkey,add2Tbsp.cacaopowderand8largemintleaves.ForaGreenMonkey,add2leaveskale.ForaMangoMonkey,add½ripeorganicmango.

—AVOCADOWHIPSMOOTHIE—

ThefirsttimeI(Jenny)wenttoHawaii,Ihadanavocadosmoothie—Ithoughtitwasthestrangestthing.Ohwell,I’lltryit,Ithought.OnesipandIwashooked!

1ripeHassavocado1cupchoppedpineapple

1ripemango2Tbsp.hempseeds1Tbsp.agavenectarorrawhoney½peeled

banana½cupice

½cupwater

Blendallingredientswellinhigh-poweredblender.Garnishwithapinchofhempseedsandahibiscusflowerforcolor.

—PEACHES-AND-CREAMSMOOTHIE—

Thissmoothieislikedessertinacup—anamazingblendoffruit,spices,andcream!

2ripepeaches

1ripepeeledbanana1tsp.vanillaextractor2vanillabeans½cupAlmondMilk2Tbsp.

almondbutter2Tbsp.agavenectar

1pinchHimalayansalt½cupice

1tsp.cinnamonBlendallingredientswellinahigh-poweredblenderandpourintoalargechilledglass.Sprinklewithvanillabeans,andgarnishwithacinnamonstick.

—FABULOUSFIGSMOOTHIE—

Whenfigsareinseason,there’snothingbetterthanthissmoothie!Alittle-knownfactaboutthisfruitisthatit’shighinprotein.Enjoythissmoothieseasonallywhenfigsarereadilyavailableatyourlocalfarmers’market!

1ripepeeledbanana

6ripemissionfigs1tsp.vanillaextractor1vanillabean1tsp.maca-rootpowder1tsp.

cinnamon½cuphempmilk½cupice

1tsp.hempproteinBlendallingredientswellinahigh-poweredblender.Chopsomeadditionalfreshfigstofloatonthetop,orplaceonthesideoftheglassforgarnish.

—SWEETSTRAWBERRYSMOOTHIE—

Strawberriesarehighinvitaminsandminerals,andthecoconutinthissmoothiecontainsessentialfattyacids.Thissmoothiemakestheperfectmealforanytimeoftheday.

8strawberries,rinsedandde-stemmed

1peeledbanana1youngThaicoconut(waterandflesh)2Tbsp.hempseeds1Tbsp.

agavenectarBlendallingredientsinahigh-poweredblender.Pourintochilledhurricaneglasses,andgarnishwithstrawberryslices.

—SUPERGREENSMOOTHIE—

Agreatwaytogetyourgreenswithouthavingasaladistoblendthemintoasmoothie.You’realsogettingenoughbeneficialfibertolastyouthroughouttheday.Thebestpart?Youcan’ttastethegreen!

1ripepeeledbanana1ripemango,cutandpeeled2leaveskaleor1cupspinach1Tbsp.

SuperGreensorspirulina1Tbsp.maca-rootpowder1tsp.agavenectar

1cupyoungThaicoconutwater½cupice

Blendallingredientswellinahigh-poweredblender.Pourintoaglass,andgarnishwithslicesofbananaorafruitskewertoenjoyasamealorappetizer!Ortakeinatravelmugontheroad,especiallyinthemorning.

—POMEGRANATE-PASSIONSMOOTHIE—

Pomegranatesareextremelyhighinantioxidants;andthisdrinkcombinesthathigh-intensitysuperfoodwiththesweet,mellowmango.Theresultisamildsmoothiethatishydrating,invigorating,andsatisfyingforeverycellofyourbody.

1cuppomegranateseedsor½cuppomegranatejuice1youngThai

coconut(waterandflesh)1tsp.beepollen(optional,orsubstitutewithmaca-rootormesquitepowder)1wholemango,cutandpeeled1Tbsp.agavenectar

1cupiceBlendallingredientswellinahigh-poweredblender,andenjoy.This

recipeisgreatwithalittlebuckwheatgranolaandbananasprinkledontopaswell.

—BALANCESMOOTHIE—

Balancecansometimesbeelusiveinastressfulenvironmentandindailylife,withagrowinglistofthingstodo.Thisrecipeprovidesbalanceinternally,inthehopesthatyoumaythenseethatbalancereflectedinyourouterworld.Thissmoothiecallsforsuperfoods,someofwhicharebalancingChineseherbs.

½mango

½peeledbanana(freezepriortouse)½cupice

½cupnutmilk

½cupspinach

2Tbsp.hempseeds1packageJuvo(canbereplacedwith1tsp.SuperGreensorE3Live,1tsp.reishimushroom,2Tbsp.tocotrienols,and1Tbsp.maca-rootpowder)Blendallingredientsinahigh-poweredblender,andthenpourintoaglass.Garnishwithhempseedsandabananaspear.

—DANCING-RAINBOWSMOOTHIE—

Thissmoothierecipeisjustplainfun.It’saboutlight,happyenergy

thatyoucanaddtoyourdayforthatextrakicktogetyouthrough!

1ripepeeledbanana

2leaveskale½cuphempmilk1ripemangoor1cupcutpineapple4Tbsp.raw

cacaonibs1Tbsp.maca-rootpowder1tsp.vanillaextractor1vanillabean1Tbsp.matchagreen-teapowderBlendallingredientsinahigh-poweredblender.Garnishwithfreshfruitrolledinhempseeds.Enjoy!

—CHOCOLATESUPREMESMOOTHIE—

Rawcacaoishighinmagnesiumandothercreativityenhancers.Thissuperfoodsmoothieisgreatforunlockingyourmind’spotentialtocreate,anditalsoprovidesanaturallystimulatingenergy.Themostimportantthingaboutthisrecipeisthatit’sbalancedbyrichgreenfoods.

1ripepeeledbananaoravocado1youngThaicoconut(waterandflesh)2Tbsp.rawcacaonibsor

powder1Tbsp.maca-rootpowder1tsp.vanillaextractor1wholevanillabean2Tbsp.hempseeds2Tbsp.agavenectar1tsp.cinnamon1Tbsp.SuperGreensorspirulina½cupice

Blendallingredientswellinahigh-poweredblender.PourintoaglasslinedinChocolateSauceandserve,orsprinklewithfreshcinnamonandgarnishwithacinnamonstick!

—ZENENERGYSMOOTHIE—

Thisdrinkpromotessustainedenergythroughouttheday.Macaroot,withitsfullchainofaminoacids,ispowerfullyadaptedinthebody,whichmeansthatitprovidesenergy.Matchaisunrefined,unroastedgreentea,usedinAsianculturesforyearsasananti-agingdrink.The

twoincombinationwillleaveyoufeelingawake—yetveryZen.

1ripepeeledbanana

1cupAlmondMilk1Tbsp.almondbutter1Tbsp.maca-rootpowder1Tbsp.matcha

green-teapowder2leaveskaleor½cupspinach2Tbsp.agavenectar1tsp.vanillaflavoror1vanillabean1tsp.cinnamon½cupice

Blendallingredientswellinahigh-poweredblender.Transfertoafrostymugortravelmug,andenjoytheenergyalldaylong!

ChapterThree

MarinatedVegetables

Marinatingisaquickandeasywaytochangethetextureofvegetablesandimpartaricherflavor.Inthewinter,it’snicetoenjoythemrightoutofthedehydratorinordertowarmthebody.

Thebasictechniqueofmarinatingvegetablesisverysimpleandconsistsoffoureasysteps:1.Pickavegetable(squash,bellpepper,mushroom,onion,tomato,eggplant,andsoon).Vegetablesthatareeasiesttomarinatearesomewhatstarchyandwillsoakupanoilymarinadeeasily,likezucchini.

2.Preparethevegetablesbywashingwellandslicingthin,about⅛-to¼-inchthickness.

3.Createamarinade.Thiscanbeassimpleasblending8oz.ofoliveoilwith2clovesofgarlicforaquickgarlicmarinade.Thefollowingsectionincludessomesuggestedrecipesthatareeasyandfuntoprepare.Rememberthatusingdriedspicesisagreatwaytoyieldavarietyofflavors!

4.Dehydrate.Thegoalhereistodehydratethevegetablesenoughtosoftenthetextureandcausethemtosoakupthemarinadewithoutlosingtheirvitalwatercontent.Todothis,yousimplyneedtolineadehydratortraywithanonstickdryingsheetandlayerthevegetablesabout½-inchthickacrossthetray.

Mostvegetableswilltakeabout2hourstoreallyreachanidealtextureandtaste.Thelongerthey’releftinthedehydrator,themoreintensetheflavorofthemarinadeandthedriertheirtexture.

MarinatedVegetables

Usetheprecedingsectionasaguideforvegetablemarinadesreferencedthroughoutthisbook.Herearesomeofthemorecommonmixturesusedat118:—LATINVEGETABLES—

2mediumsquash(eitherzucchinioryellowsquash)2redbellpeppers

1portobellomushroom8oz.cold-pressedextra-virginoliveoil

1clovegarlic1tsp.agavenectar1tsp.seasaltorHimalayansalt2Tbsp.driedchili

powderThinlysliceallvegetables.Inablender,combineoilandspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.

Makes4cups.

—ITALIANVEGETABLES—

3mediumsquash(eitherzucchinioryellowsquash)

2portobellomushrooms8oz.cold-pressedextra-virginoliveoil2Tbsp.driedItalianseasoning

or½cupfreshbasil

1clovegarlic1tsp.seasaltorHimalayansaltThinlysliceallvegetables.Ina

blender,combineoilandspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.

—BBQVEGETABLES—

2mediumsquash(eitherzucchinioryellowsquash)3redbellpeppers

3Romatomatoes½largeeggplant

1portobellomushroom8oz.cold-pressedextra-virginoliveoil2Tbsp.driedchilipowder

1clovegarlic1greenonion(whiteportiononly)1tsp.agavenectar1tsp.seasaltor

Himalayansalt

1dashcayennepepperThinlysliceallvegetables.Inblendercombineoil,1tomato,1redbell

pepper,andspicesintoaquickmarinadebybrieflyblending.Pouroverremainingvegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.

—SWEETVEGETABLES—

2mediumsquash(eitherzucchinioryellowsquash)2redbellpeppersor2Romatomatoes1earbicolorcorn

1sweetbrownonion8oz.cold-pressedextra-virginoliveoil2tsp.agavenectar1shallot

1clovegarlic1tsp.seasaltorHimalayansaltThinlysliceallvegetables.Ina

blender,combineoil,shallot,andspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.

—CURRYVEGETABLES—

2mediumsquash(eitherzucchinioryellowsquash)2shiitakemushrooms

1yellowbellpepper8oz.cold-pressedextra-virginoliveoil2Tbsp.yellowcurrypowder

1clovegarlic1tsp.agavenectar1tsp.seasaltorHimalayansaltThinlysliceall

vegetables.Inablender,combineoilandspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.

—SPICYSPANISHSQUASH—

2zucchinioryellowsquash,slicedthin2Tbsp.chilipowder1tsp.cayennepepper1tsp.seasaltCombineingredientsinamedium-sizedmixingbowlandtossuntilallsquashiswellcoated.Spreadoutvegetableson2dehydratortrayscoveredinnonstickdryingsheets,anddehydrateat110°for2hours.Makes2–3cups.

Afterword

Whetheryouincorporatesomerawlivingfoodintoyourdailymealsordecidetoembracealiving-foodsdiet100percent,you’llexperiencegreatbenefitsfromthishealthfulwayofeating.Rawvegetables,fruits,nuts,andgrainsofferyouincreasedenergy,vitality,health,beauty,andintuition;aswellasotherpositiveexperiences.

Youmayfeelinspiredtogrowyourownherb,fruit,orvegetablegarden.Withagarden,you’lleatthefreshestofproduceandhaveintimatedealingswithMotherNature.Wefindthatourfoodcravingsarereducedwhenwe’rehandlingfruitsandvegetablesduringthepreparationofrawlivingcuisine.

Wehopethatyou’llviewtherecipesinthisbookasawonderfulspringboardforyoutodevelopyourownuniquecreations,whetherinfoodorinotherareasoflife.Exploreandexperimentwiththeentirepaletteofrainbowcolorsinthefresh-foodworld,aswellaswitheverydreamanddesireyouhave!

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AbouttheAuthors

DoreenVirtueisametaphysicianandformerpsychotherapistwhospecializedintreatingeatingdisorders.Shehaswrittenfourpreviousbooksaboutdietandeating:thebest-sellingTheYo-YoDietSyndrome,LosingYourPoundsofPain,ConstantCraving,andEatingintheLight.ShehasappearedonOprah,CNN,TheView,andotherprogramsworldwide.

Doreenhasbeenavegansince1996,eating80to90percentrawfood.ShefirsttriedpreparedrawfoodatJuliano’sOrganicacaféinSanFranciscoin1999,rightbeforegivingaworkshop.Shenoticedahugeincreaseinherenergyandpsychicabilitiesduringtheworkshop,whichshecreditedtotherawfood.ShecontinuedtoeatitatOrganicaduringherregularvisitstoSanFrancisco,whereshegavepsychicreadingsatthePaloAltoUnityChurch.Doreenwent100percentrawforayear,from2007to2008,andtodaycontinueshervegandietwithmostlyrawlivingfood.

Website:www.AngelTherapy.com

JennyRossisaraw-foodchefandtheCEOofCreativeBlend,acompanythatproducesanddistributesraw-foodmealscalledJenny’sRawandOrganicathealth-foodstores.She’stheownerandculinarycreatorof118°,thepremierOrangeCountyrawrestaurant,whichiscontinuallyfilledwithhappycustomersfromallwalksoflife.Aformermodel,Jennydiscoveredrawfoodin1999inherownpersonalquesttoenjoyvibranthealth,andshelearnedhowtoprepareitbystudyingwithraw-foodchefsfromaroundtheworld.Afterward,sherealizedherpassiontosharethejourneyofhealthfuleatingwithothersandbeganworkingwithlivingfoodsprofessionallyintheyear2000.

Jennyregularlygivesspeechesandinterviewsaboutrawfoodsandteachesraw-food-preparationclasses.She’sappearedonGWordontheDiscoveryChannel;TravelChannel’sTasteofAmericaprogram;andChannels5,7,and9inLosAngeles.JennywashonoredasaHot25influentialbusinessleaderinOrangeCountyin2008byOCMetro,andwasdubbedthe“SexiestChef”inOrangeCountyin2007byRivieramagazine.

Website:www.shop118degrees.com