THE L - Alimentation Vivante Jalinis

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TTTTTHEHEHEHEHE D D D D DELIGHTSELIGHTSELIGHTSELIGHTSELIGHTS OFOFOFOFOF

LLLLLIVINGIVINGIVINGIVINGIVING F F F F FOODOODOODOODOOD

Jalinis PublishingJalinis PublishingJalinis PublishingJalinis PublishingJalinis Publishing

Jalissa LetendreJalissa LetendreJalissa LetendreJalissa LetendreJalissa Letendre

2 THE DELIGHTS OF LIVING FOOD

Jalissa LetendreTHE DELIGHTS OF LIVING FOOD

In collaboration with: Denis LetendreEditing and layout: Denis PouletCover page: Luc SauvéCover page photo: Kathy ParadisTranslation: Eva Basch

Originally published in Frenchas Les Délices de l’alimentation vivante

ISBN 2-9807969-3-X

Copyright 2003 - Bibliothèque nationale du QuébecCopyright 2003 - National Library of Canada

Jalinis PublishingMontréal, QuébecTel: 514-898-8273www.jalinis.com

In partnership with:Distribution Oméga Santéwww.aliv-e.com

The recipes from Recipes for Life from God’s Garden, by RhondaMalkmus, have been reproduced with the kind permission of theauthor.

© 2003 Jalissa Letendre, Jalinis Publishing

3

Foreword

I am very grateful to Jalissa for putting her wonderful recipes ina book! Being a 100% raw fooder for many years, I am very hardto impress. However, when I try Jalissa’s dishes, I cannot stopeating them. Jalissa’s food is delicious and satisfying. Hersmoothies are out of this world! I recommend Jalissa’s book toboth beginning raw fooders and those who are experienced.

— Victoria Boutenko, raw food teacher and chef,author of best-selling books 12 Steps to Raw Foodsand Raw Family

5

Table of contents

Introduction ...................................................................... 7

Glossary............................................................................. 9

1. Breakfast .................................................................... 11

2. Beverages and Smoothies ....................................... 19

3. Soups ......................................................................... 25

4. Appetizers ................................................................. 33

5. Salads ......................................................................... 43

6. Vinaigrettes and Salad Dressings .......................... 59

7. Main Courses............................................................ 63

8. Dips and Sauces ....................................................... 77

9. Desserts ..................................................................... 91

Recipe Index ................................................................. 107

7

Introduction

As you begin your journey towards living food, keep in mind thatyou can learn something new every day. Some people progressmore quickly because of their special needs (illness, fatigue, etc.),whereas others decide to proceed more slowly. Regardless, thereason so many people are turning to living food is out of concernfor their health, and a desire to avoid joining the growing numberof people afflicted with terrible degenerative diseases. Clearly, “weare what we eat” – our food intake is one of the most importantfactors affecting our health.

Scientists and experts in nutrition recommend that weincrease our consumption of fresh fruits and vegetables, in orderto ensure that our body receives a sufficient supply of nutrients.These “building blocks” are essential to the development of cells,tissues and strong, healthy organs.

More and more, we are coming to realize that it is to ouradvantage to consume foods in their natural state: in other words,living, or raw foods. Eating living food preserves its nutritionalpotential, and retains its enzymes, vitamins, and God-only-knowswhat other nutrients science has not yet identified.

If you have already tried to change a habit, you have surelynoticed that it is not always easy. That is why the majority of peoplewho have decided to entirely or partially adopt raw food eatingneed help. Some helpful resources include: workshops and foodpreparation classes, conferences and shared meals (where everyonebrings a dish), the Internet, self-help groups, individual supportand… books. Especially recipe books!

The Delights of Living Food contains several simple recipes,as well as some more complicated ones that require equipment oringredients that you may not be familiar with. On page 9, you willfind a glossary of potentially unfamiliar words, along with someexplanatory notes. You will also find recommendations that wesuggest you read carefully before beginning to cook, or rather,“uncook”.

We hope that this recipe book will help you spend manywonderful moments at the table with your friends and family. Wewould be happy to keep in touch with you via our free e-healthbulletin. There, you will find more recipes, a schedule of ouractivities, information about health issues, and other helpfulresources. You can subscribe free of charge at our web site,www.jalinis.com.

Bon appétit!

Jalissa and Denis Letendre

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Glossary(Guide to understanding

and preparing the recipes)

Bragg (sauce) : Soya-based replacement for salt. Use in mod-eration. Can be found in health-food stores.

Carob : Fruit of the carob tree, found in the Mediter-ranean region. Chocolate substitute.

Dehydrator : Kitchen device that evaporates water fromfoods without cooking. Helps add variety tomeals.

Engevita yeast : Dietary yeast found in health-food stores.

Herbamare : Mixture of sea salt and herbs.

Honey : Always use non-pasteurized, and, if possible,organic honey.

Juicer : Machine that extracts juice from fruits andvegetables. The best brands can also extractwheatgrass juice and make nut butter, sherbets,etc. Recommended models include Solo Star,Green Star and Champion.

Nori : Seaweed found in health-food stores.

Saladacco : Spiral slicer. Small device for making spaghettiand fusilli spirals from raw vegetables. Excel-lent for adding variety to your salads andgarnishing your dishes.

Tahini : Sesame butter.

Teflex : Sheets placed on dehydrator racks to facilitatedehydration of liquid foods such as fruitpurées, pizza crusts, cookies or biscuits. Teflexsheets stop food from dripping throughdehydrator racks.


Udo Oil : Mixture of flax seed oil and other oils. Excellentsource of essential fatty acids.

Vita-Mix : Powerful timesaving blender that producestextures difficult to obtain from ordinary, lesspowerful blenders.

Water : We recommend the use of purified water, espe-cially if your tap water contains chlorine.

For more information on these devices, or to order any of them, visit ourwebsite at www.jalinis.com or call us at 514-898-8273.

Tips

Organic products : It is always best to eat organically grown prod-ucts. If they are not available in your area, or if you do not have themeans to purchase them, it is still a good idea to eat commerciallyavailable fruits and vegetables. Fruits and vegetables should beeaten raw, preferably organic. Remember that the higher the foodsare in the food chain, the more environmental contaminants theycontain. Plant products should always be chosen over animal-basedproducts.

Water used to soak nuts and grains : As a general rule, it is a goodidea to soak nuts and grains before eating. Discard the soak waterafter use.

Olive oil : Always choose first cold-pressed, preferably organic,oil.

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Chapter 1

Breakfast

My husband, my daughter and I always start our daywith a drink of barley green grass juice. After about 30minutes, we eat one of the fruit and nut puddings in

the following recipes. These foods give us a great dealof energy, and are a delicious way to begin our day.

13BREAKFAST

Breakfast #1

Ingredients

2 bananas, peeled and sliced1 orange, peeled, conserving pulp1 mango, peeled and sliced1 apple, peeled and chopped1 small carrot, peeled and choppedJuice of 1 lemon1 1/2 tbsp (22 mL) Udo oil1/2 cup (125 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation

Place all ingredients in blender and blend until desired consistency.Serve in fruit cups. Garnish with your favourite fruits or nuts, orsimply enjoy as is.

Yield: 5 small servings.

Breakfast #2

Ingredients

2 cups (500 mL) papaya, chopped4 clementines, peeled1 large apple, peeled and chopped6 fresh dates, pitted1/4 cup (60 mL) nutsJuice of 1/2 lemon2 tbsp (30 mL) Udo oil1/2 cup (125 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation


Yield: 4 servings.


Breakfast #3

Ingredients

2 cups pineapple, chopped2 bananas, peeled and sliced1 apple, peeled and chopped1/2 cup (125 mL) shredded dried coconut (unsweetened)Juice of 1/2 lemon1 tbsp (15 mL) Udo oil1 cup (250 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation


Yield: 3 cups (750 mL).

Breakfast #4

Ingredients

1 cup (250 mL) strawberries2 apples, peeled and chopped1 banana, peeled and sliced1 pear, chopped (with the peel)1/2 cup shredded, dried coconut (unsweetened)Juice of 1/2 lemon1 tbsp (15 mL) Udo oil3/4 cup (180 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation

Place all ingredients in blender and blend until desired consistency.Serve in fruit cups. Garnish with your favourite fruits or nuts, orenjoy as is.

Yield: 4 cups (1 L).

15BREAKFAST

Breakfast #5

Ingredients

1 cup (250 mL) papaya, peeled and chopped1 apple, peeled and chopped1 carrot, peeled and chopped2 bananas, frozenJuice of 1/2 lemon1 1/2 tbsp (22 mL) Udo oil1/2 cup (125 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation

Combine all ingredients and mix in blender.


Breakfast #6

Ingredients

6 plums, pitted3 bananas, slicedJuice of 1/2 lemon1/4 cup (60 mL) honey2/3 cup (150 mL) Almond Milk (p. 21)1/2 tsp (2 mL) cinnamon1/8 tsp (0.5 mL) ground clove

Equipment : Blender

Preparation


Yield: 5 cups (1.25 L).


Breakfast #7

Ingredients

2 pears, peeled and sliced1 cup (250 mL) grapes1 banana1/2 cup (125 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation


Yield: 3 cups (750 mL).

Breakfast #8

Ingredients

1 mango, peeled and chopped1 cup (250 mL) papaya, chopped5 peaches, peeled and chopped1 banana, sliced2 tbsp (30 mL) lemon juice1 cup (250 mL) Almond Milk (p. 21)

Equipment : Blender

Preparation


Yield: 4 servings.

17BREAKFAST

Oat Groat Cereal

Ingredients

1/2 cup (125 mL) oat groats5 dates1 tbsp (15 mL) dried grated coconut2 tbsp (30 mL) raisins1/2 tsp (2 mL) cinnamonAlmond Milk (p. 21)

Preparation

Soak oats and dates overnight in 2 separate bowls.Discard soak water and mix ingredients together, adding AlmondMilk as desired.

Yield: 1 serving.

Oat Flakes Cereal

Ingredients

1/2 cup (125 mL) oat flakes5 dates2 tbsp (30 mL) raisins1 tbsp (15 mL) grated coconut1 tbsp (15 mL) ground flaxseed1 tbsp (15 mL) ground sesame seedsAlmond Milk (p. 21)

Preparation

Soak oats and dates overnight in 2 separate bowls.Discard soak water and mix ingredients together, adding AlmondMilk as desired.

Yield: 1 serving.


Barley Cereal

Ingredients

2 1/2 cups (750 mL) whole barley flakes3 tbsp (45 mL) sesame seeds2 tbsp (30 mL) sunflower seeds15 dates1/2 cup (125 mL) raisins1 cup (250 mL) Almond Milk (p. 21)Cardamom or cinnamon (optional)

Equipment : Blender

Preparation

Soak the first five ingredients overnight.Drain and discard soak water.Place in blender and add milk.Blend until desired consistency.Serve in cereal bowls.Sprinkle with cardamom or cinnamon, if desired.


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Chapter 2

Beverages andSmoothies

I recommend almond or sesame milk, which are bothexcellent sources of nutrients, including calcium,

which is essential for healthy bones.Our daughter loves these drinks

– after breast milk, they are her favourites.

21BEVERAGES AND SMOOTHIES

Almond Milk

Ingredients

6 cups (1.5L) water1 cup (250 mL) raw almonds3 tbsp (45 mL) honey1/4 tsp (1 mL) sea salt1 tbsp (15 mL) vanilla essence (optional)

Equipment : Blender, cheesecloth or mesh bag

Preparation

Soak almonds in water overnight.Drain and discard soak water.Combine almonds with remaining ingredients and mix in blender.Strain through a strainer (cheesecloth or a mesh bag).Will keep in refrigerator for about one week.Store pulp in freezer for use in other recipes.

Orange-Grapefruit Juice

Ingredients

Juice of 3 grapefruits4 oranges, peeled (with pulp)2 tbsp (30 mL) honey1/2 cup (125 mL) water

Equipment : Blender

Preparation

Combine all ingredients and mix in blender.Enjoy.

Chock full of vitamin C!


Champola

Ingredients

3 cups (750 mL) papaya3 cups (750 mL) Almond Milk (p. 21)1 tsp (5 mL) vanilla essence1/2 tsp (2 mL) cinnamon powder

Equipment : Blender

Preparation

Combine all ingredients and mix in blender.Enjoy.

Horchata

Ingredients

1/2 cup (125 mL) sesame seeds1/2 cup (125 mL) dried coconut (unsweetened)6 fresh dates, pitted3 tbsp (45 mL) honey1 tsp (5 mL) vanilla essence1 tsp (5 mL) cinnamon powderPinch of sea salt3 1/2 cups (900 mL) water

Equipment : Blender

Preparation


23BEVERAGES AND SMOOTHIES

Carrot Juice

Ingredients

8 carrots, peeled2 apples, peeled

Equipment : Juicer, cheesecloth or mesh bag

Preparation

Juice carrots and apples.Strain through cheesecloth or a mesh bag.

Yield: 1 glassful.

Sesame Milk

Ingredients

1 cup (250 mL) sesame seeds, soaked overnight5 cups (1.25 L) water3 tbsp (45 mL) honey1/4 tsp (1 mL) sea salt

Equipment : Blender

Preparation

Soak sesame seeds in water overnight.Drain and discard soak water.Combine sesame seeds with remaining ingredients and mix inblender.Strain through a strainer (cheesecloth or a mesh bag). (Optional)Will keep in refrigerator for about one week.Store pulp in freezer for use in other recipes.

Note : The brown sesame seeds have a stronger flavour than thewhite ones.

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