Raw and Simple: Eat Well and Live Radiantly with Truly Quick and Easy Recipes for the Raw Food

Raw&SimpleEATWELLANDLIVERADIANTLYWITH100TRULYQUICKANDEASYRECIPESFOR

THERAWFOODLIFESTYLE

JUDITAWIGNALL

Contents

Introduction

Chapter1WHYRAWROCKSWhatIsRaw?BenefitsofaRaw-FoodDietMakingItWorkforYouBuildingaLifetimeofGreatHealthRawPitfall:SugarOverload

Chapter2THERAWKITCHENShoppingTipsJusttheBasics:StockingYourPantryEquipmentTechniques,Tips,andTricksTheRawFoodGroupsAnOverviewofAlternativeSweetenersSuperfoodsRawinaCookedWorldTimesavingTips

Chapter3RAWANDSIMPLERECIPESTipsonFollowingRecipesBreakfastSmoothiesBeverages

Soups,Sides&StartersSaladsMainsFermentedFoodsandBeveragesCondimentsDessertsRaw&SimpleSnackIdeas

GlossaryResources

AcknowledgmentsAbouttheAuthorIndex

Introduction

Istumbledupontheraw–fooddietalmostsixyearsagowhenIwaslookingforawaytoclearupmyskin.Itwasadiscoverythatradicallychangedmylife.Ididn’thaveanymajorhealthcrisisatthetime,butIdidstrugglewithacne,arthritisinmyhands,headaches,milddepression,andlowenergy.Alloftheseissueswereremediedbyswitchingfromaheavy,animalprotein-baseddiettoajuicyplant-baseddietofrawfruitsandvegetables.Isangrawfood’spraiseseverywhere,Iboughtandreadeverybookoutthereaboutthismagicaldiet,andIwasinittowinit.MyfriendsandfamilythoughtIwascrazy,tooskinny,rigid,anddogmatic.Thankfully,I’vemellowedoutovertime,shedthedogma,andfoundbalance.Ihadmyupsanddownswiththedietandwanttosharewithyoumysuccessesaswellasmymistakessothatyoucangodowntherawroadsmoothlyandeffortlesslyandreapallthebenefitsithastooffer.

Theraw-foodmovementhasevolvedduringtheyearsthatI’vebeenfollowingamostlyrawdiet.Whatwasoncepushedasanall-or-nothingdiethasmorphedintolessofanichelifestyleandmoreofadailyhealthregimen—kindoflikegettingyourdailyexercise,drinkingeightglassesofwater,orgettingenoughsleepeverynight.Nowit’s“DidIeatenoughrawfoodtoday?”Peoplearestartingtorealizethateatingfresh,livefoodsnourishestheirbodies,calmscravings,andmakesthemfeelenergized.Forthosewhowanttotakeitalltheway,eatinga100percentrawdietisoneofthemostradicallytransformingandhealingwaystoeat.It’ssomethingthatcanbedoneforaslittleasafewdaystoweekstomonthstoyearsdependingonyourhealthgoals.Peoplewithcancer,autoimmunediseases,andarthritishaveexperiencedsomeofthemostradicalresultsbyeatingasimple,clean,rawdiet.

Iwrotethisbooktoinspirepeopletoeatandlivebetter,nottopushmydietaryidealsoranextremediet.Intruth,therereallyaren’tthatmanylifelong,100percentrawfoodistsoutthere.Ihavefullrespectforthosewhoarewillingandabletodoit,butfortheaverageperson,100percentrawisnotpractical,norisitessential.Everybodyhasauniquebioindividualitythatchangesovertime,withage,stress,activitylevel,andseasons.Adietthatworksformemaynotworkforyou,justasmuchasadietthatworkedwonderfullyforyouforawhilemaynotserveyoudowntheroad.Weneedtobeintunewithwhatourbodiesneedandhowthefoodwegivethemmakesusfeel.It’sallaboutfindingyourownpersonalbalancewithoutlettingdietarydogmaandfalsepromisesleadyoudownthewrongpath.Nomatterwhereyouareonthedietaryspectrum—

downthewrongpath.Nomatterwhereyouareonthedietaryspectrum—omnivore,paleo/primal,vegetarian,vegan,etc.—everyonecanbenefitfromincorporatingrawfoodsintotheirdiettowhateverdegreeworksforthem.

Ifyou’renewtorawfoods,youhaveprobablypickedupafewrecipebooksthatlookedabitintimidating,includingmyfirstbook,GoingRaw.Unfamiliaringredients,lotsofsoaking,blending,dehydrating,andhoursofpatience.Forgetthat.Mygoalhereistomakefoodfast,fresh,andtastywithouthavingtorearrangeyourscheduleoryourkitchen.There’snoneedforadehydrator,butifyouownone,byallmeans,useittowarmsomeofthedishesordryyournutsandseedsaftersoaking.I’vekeptmostoftherecipesprettybasic,usingeasy-to-findingredients,withafewcurveballshereandthere.Hey,alittlevarietyisgoodforthesoulandthecreativejuices.I’llshowyoueasymealplanningandwhatbasicstokeeponhandatalltimessoyou’llbereadytowhipupagreatrawmealinaflash.

Forthoseseasonedrawfoodistswhoarelookingfornewinspiration,Ihaveyouinmindaswell.Manyofushavebeenmisledintothinkingwecaneatwhateverwewantaslongasit’sraw.We’veallbeenonblood-sugarrollercoastersandfat-inducedcomasatsomepoint,andmaybewe’veeatenmorenutbutterandRawtellathanwewanttoadmit.Therearemanygut-bustingrawdishesthathaveleftmelethargicinsteadofenergized.I’vetriedtoavoidthatinthisbook.I’vekeptmanyoftherecipeslighteronthefatcontentandhaveexperimentedwithlow-glycemicsweeteners.Sugaroverloadisabigprobleminthiscountry,withdiabetesratesescalatingtonewhighs.Sugarcanbeaproblemeveninitsraw-foodform,whichIaddressinthisbookaswell.Iwanteveryonetothriveonthisdietandfeelthebesttheyhaveeverfelt.

Raw-foodcuisinehasneverbeeneasier,morefun,orhealthy.Ihopeyouenjoythejourneyandfindabundantradiance,energy,andvitalityalongtheway.

xoxo,

Judita

Afteryearsofeatingahigh-animal-protein/low-carbdiet,Ifoundeatingaraw-fooddietrefreshingandhealing.Beforeswitchingtorawfoods,Ifeltsluggishandbloated,myskinwasamess,andthedietsodasandcoffeeIdependedonwereburningoutmyadrenalsandnotsupplyingmewithanyrealenergy.Thisheavy,acid-formingwayofeatingwasnotservingmewell,andIknewIhadtomakeachange.SoonafterIswitchedtoarawdiet,Ilostfifteenpounds(sevenkg),myachesandpainswentaway,andmyskinclearedup.Sixyearslater,Istillloveeatingthisway.Itdoesn’tmeanIdon’tsometimeseatcookedfood,too,butIfindwheneverIneedmorepepinmystep,stickingtofresh,livingfoodskeepsmeenergized.Therawdietmakesmyskinlookyoungandradiant,Icanstayuplateandwakeupearlyfeelingrefreshed,andIrarelygetsickorsufferfromheadaches.Mystoryisn’tuniqueinanyway.Iknowpeoplewhohavedroppedmorethantwohundredpounds,battledcancer,weanedthemselvesoffofinsulin,reversedheartdisease,andeliminatedallergies—allbyswitchingtoaraw-fooddiet.It’snotthatrawfoodholdsmagicalpowers,it’sthatourbodywillhealitselfifweletit.Incorporatingrawfoodintoyourdietgivesyourbodymorenutrientsandenergytodowhatitwasmeanttodo.

morenutrientsandenergytodowhatitwasmeanttodo.

WhatIsRaw?Rawfoodisfoodthathasnotbeenheatedabove118°F(about48°C)ordenaturedbychemicals,pasteurization,orirradiation.Bykeepingfoodasclosetoitsnaturalstateaspossible,wecanpreserveitsnutritionalcontentbyupto70to90percent.VitaminsCandBareespeciallysensitivetoheatdegradation,asaretheenzymesthathelpusdigestourfoodmoreefficiently.Rawpreparationssuchasblendingandfoodprocessingkeepthenutrientsintactandallowustocreatewonderfullytastyrawdishes.

Themajorrawfoodgroupsarefruits,leafygreens,vegetables,sproutednutsandseeds,andseavegetables.Theearlypioneersoftheraw-foodhealthmovementwerevegansanddidnoteatanimalproducts,buttodaysomerawfoodistsincluderawdairy,eggs,meat,andfish.Ifindaplant-baseddietismorecleansingandalkalizing,especiallyifyouareswitchingfromastandardAmericandiet(SAD),soI’veincludedonlyvegetarianrecipesinthisbook.Ifyouchoosetoeatrawanimalproducts,makesureyougetthemfromacleanandhumanesource.

BenefitsofaRaw–FoodDietSohowexactlydoesrawfoodbenefitus?Here’sanoverviewofsomeofthemanyadvantages.

ARAWDIETISCLEANSINGOurbodiesneverstoprepairingtissue,clearingouttoxins,andfightingpathogens,butifweoverloadoursystemwithprocessedfoods,toxinsfromcosmetics,toiletries,pesticides,andwaterandairpollution,ourbodycan’tkeepup.Toxinsbuildupinourfattissues,andthenourbodiesbegintoweakenandourhealthdeclines.Webecomesusceptibletobacterialandviralinfections,ourhormonesgetoutofwhack,wefeeltiredandfoggy,wehavedifficultylosingweight,andwearebombardedwithfree-radicaldamagethatcanleadtocancerandacceleratedaging.Whenweeatclean,natural,easy-to-digestfood,ourbodieshavemoreenergytorepairanddetoxifyandbecomesstrongandvibrantineveryway.

ARAWDIETISALKALIZINGFruitsandvegetablescontainalkalizingmineralssuchascalcium,magnesium,andpotassium,assistsourbodyinmaintainingaproperblood-pHlevelof7.35-7.45.Whenweeatfoodsthatareacidic,ourbodyhastobufferitselfbyleachingoutthesemineralsfromourbonesandorgans,therebyweakeningthem.Anacidicdietofmeat,dairy,wheat,coffee,soda,andalcoholcanleadtoweightgain,chronicfatigue,osteoporosis,arthritis,andcancer.Ideallyweshouldeatadietthatis80percentalkalineand20percentacidicfoods(IrecommendreadingThepHMiraclebyRobertO.YoungandShelleyRedfordYoungformoreinformationontheacid-alkalinebalance).

YOUWILLHAVEFEWERCRAVINGSWhenwe’renutritionallydeficient,wecangrazeonfoodalldaylongandneverfeelsatisfied.Eatingnutritionallydensefoodswillcalmconstantfoodcravingsandmakeyoufeellesshungryoverall.

YOUWILLHAVEMOREENERGYRawfoodsdon’tweighyoudownlikestarchymeals.You’llfindyouwon’tneedthatcupofcoffeeorafternoonnapafterall.Nomorefoodcomasforyou.Thisisallabouteatingforenergy!

you.Thisisallabouteatingforenergy!

YOURHORMONESWILLBEMOREINBALANCEDietandlifestylehaveaprofoundeffectonhormonalbalance.Manywomenhaveexperiencedlessbreasttenderness,waterretention,andcramping,andfewerbreakoutsandhotflashes,afterswitchingtoalow-sugar,raw-fooddiet.

YOUWILLBEBETTERHYDRATEDMostpeopledon’tdrinkenoughwaterandarechronicallydehydrated.Rawfoodshavemorewatercontentthancookedfoods,whichhelpsourkidneysfunctionbetter,makesourskinlooksupple,andgivesusmoreenergyandbettermentalfocus.

YOUWILLHAVEBETTERDIGESTIONThehighfiberandwatercontentinrawfoodshelpskeepthingsmovingalongintheintestinaltract,sweepingoutoldmatterandtoxins.You’llbemoreregular,haveaflattertummy,andfeellesssluggishandbloated.

YOURIMMUNESYSTEMWILLBESTRONGERRawfoodhashighamountsofvitaminCandphytonutrients,whichhavestrongimmune-enhancing,antioxidant,anti-inflammatory,andanti-cancerproperties.Theyalsoprotectourcardiovascularsystemandpreventmaculardegenerationandosteoporosis.

ARAWDIETCONTAINSCHLOROPHYLLAllgreenvegetablescontainchlorophyll,alsoknownasplantblood(thinkwheatgrassshots).Thissubstanceishighlyalkalizing,containsanti-carcinogenicproperties,buildsupourredbloodcells,oxygenatestheblood,andchelatestoxicheavymetalssuchasmercury.Cookingquicklydegradesthispowerfulcompound.

YOUWILLLOSEWEIGHTIt’sinevitablethatalow-calorie,fiber-richrawdietwillhelpyoushedtheextraweight.Addingmorerawfoodandcrowdingoutjunkyprocessedfoodwillhelpyouslimdownfast!

ARAWDIETSLOWSDOWNTHEAGINGPROCESSFloodingourbodywithnutrientseverydaykeepsourorgansfunctioningproperly,givingusbetterenergy,mentalclarity,andhormonalbalance—andfewerwrinkles.Yourriskofgettingage-relateddiseasesalsodecreases.No

fewerwrinkles.Yourriskofgettingage-relateddiseasesalsodecreases.Nomoreworryingaboutheartdisease,highbloodpressure,orhighcholesterol.

EssentialNutrientsItis,indeed,possibletomeetyourrecommendeddietaryallowance(RDA)ofvitaminsandmineralsbyeatingarawvegandiet.Thekeyiseatingavarietyoffoods,especiallygreens.Hereisalistofsomeoftheessentialnutrientsandwheretofindthem.

PROTEINIntheUnitedStates,weareobsessedwithprotein.Weeatmuchmoreofitthanpeopledoinanyothercountry—oftenmorethanourbodiesneed.Theaverageadultwomanneeds46gramsofproteinperday,whileanadultmaleneedsaround56grams.Thegoodnewsis,youcangetyourproteinfixfromplants,asallcontainsomeamountofprotein.Proteinismadeupofaminoacidsthatareessentialforrepairingtissue,formingcells,andmakingantibodies,andareanintegralpartofenzymeandhormonalactivity.Ifyou’repregnantoranathlete,you’llneedtobumpupyourintake,butfortheaverageperson,meetingyourdailyneedsisfairlyeasy.

Thebestsourcesare:•Greenleafyvegetables,especiallykaleandspinach•Sprouts•Almonds•Pumpkinseeds•Hempseeds•Chiaseeds•Flaxseeds•Sunflowerseeds•Gojiberries•Cacaonibs•Buckwheat•Oats

HealthNote:Ifyou’rea“proteintype”anddon’tfeelsatisfiedonarawdiet,tryaddingarawveganproteinpowder,suchasSunWarrior,toyoursmoothies.Intheafternoon,whenIfeelmyenergydip,IblendascoopofvanillaorchocolateproteinpowerwithacupofalmondmilkandIperkright

up.Waybetterthancoffee—andwithoutanysideeffects.

CALCIUMTobuildstrongbones,youneedmorethanjustcalcium.YouneedvitaminDtoassimilatethecalcium,andyoualsoneedbone-buildingmineralslikesilicaandmagnesium.Youcanfindcalciumin:•Sesameseeds(tahini)•Kale•Collards•Broccoli•Bokchoy•Endive•Kelp•Figs

VITAMINDSpendtentofifteenminutesinthesuneverydayortakeavitaminD2(ergocalciferol)orD3(cholecalciferol)supplement.D2comesfromaplantsource,whereasD3comesfromanimalsources.Thelatterismorebioavailable,butbothareeffective.

SILICAANDMAGNESIUMThesebone-buildingmineralsarealsogreatfortheskinandheart.

Findtheminthesedelicioussources:•Pumpkinseeds•Spinach•Apples•Oranges•Cherries•Cucumber•Onions•Beets•Celery•Almonds

•Cacao•Bananas•Figs•Horsetail(tea)•Nettle(tea)

IRONIroncarriesoxygenthroughthebloodandhelpsbuildredbloodcells.ItabsorbsbetterwhenvitaminCispresent.Aneasywaytocombinethemistoeatsourcesofironwithlemonjuiceortomatoesinasalad.

Thebestsourcesare:•Pumpkinseeds•Sesameseeds•Sunflowerseeds•Kale•Romainelettuce•Kelp•Broccoli•Bokchoy

ESSENTIALFATTYACIDSOmega-6isabundantinanydiet;it’stheomega-3swereallyneedtofocuson.Omega-3sreduceinflammationandpain,improvebrainfunction,andreducetheriskofheartdiseaseandstroke.

Thebestsourcesare:•Flaxseedsandflaxseedoil•Chiaseedsandchiaseedoil•Hempseedsandhempseedoil•Greenleafyvegetables•Sachainchiseedsandsachainchioil•Seavegetables•Walnuts•Broccoli

VITAMINB12AB12deficiencyisamajorhealthproblemthatcanleaveyouwithdepression,agitation,memoryloss,musclefatigue,andpermanentnerveandneurologicaldamage.Thisisoneareawherearawvegandietfallsshort,astherearenoadequateplantsourcesofnaturalB12.Butstudiesshowthatevenmeat-eaterscanbedeficient.Thebestwaytoguaranteeyou’regettingenoughofitisbyusingatransdermalpatchorasublingualtabletofmethylcobalamin.IstickatransdermalpatchbehindmyeartwiceaweekandmyB12levelsareperfect.

CookingupaStormofHealthProblemsOneofthemajorbenefitsofgoingrawisn’tjustwhatyou’reeating,butwhatyou’renoteating.Eliminatingprocessedfoodsthatcontaintransfats,refinedsugars,artificialflavorsandcoloring,andpreservativesisahugesteptowardbetterwellness.Cookingcancreateahostofcarcinogenicsubstances,too,likeacrylamides,advancedglycationend-products(AGEs),heterocyclicamines,andpolycyclicaromatichydrocarbons.Thesearetheresultofheatingoils,animalproteins,starches,andsugars.Theyhavebeenshowntoimpairtheimmunesystem,alterDNA,accelerateaging,increaseinflammation,andincreasecancerrisk.

Eliminatingothersubstancessuchascoffeeandalcoholcanmakeabigdifferenceinyourhealth,aswell.Coffeeisdehydrating,createshormonalimbalance,blocksironabsorption,stressesthebody,andgivesyouafalsesenseofenergy.Alcoholisalsodehydrating,weakensyourbones,andcausesdepression,weightgain,andhormonalimbalance.I’mnotsayingyoucan’teverenjoytheseagain,butthey’renotaregularpartofatrulyhealthylifestyle.

MakingItWorkforYouNodietisonesizefitsall.Wearealluniqueandhavedifferentneeds,heathissues,andgoals,soIneveradvocatetomyclientsanall-or-nothingapproachtorawfoods.Everyoneneedstofindtheirownpathandnotcomparethemselvestoothers.Rawisnotareligion,it’satool—oneofmany—thatcanhelpyoureachgreathealth.Idobelievethataimingfor50percentrawisidealformanypeopleandcanbedonesimplybyaddingasmoothieforbreakfastandasaladforlunchordinner.Infact,justeatingonerawmealaday,suchasasmoothieforbreakfast,canmakesignificantchanges.VictoriaBoutenko,rawfoodexpertandauthorofGreenForLife,challengedtwenty-sevenpeopletodrinkonequart(twopints)ofgreensmoothieforbreakfastforonemonthinadditiontotheirregulardiet.Twenty-fourparticipantsreportedpositivechanges,whichincludedincreasedenergy,betterdigestion,lessbloodsugarfluctuation,bettersleep,clearerskin,strongerfingernails,lessdandruff,andbettersex.Whathaveyougottoloseexceptpoorhealth?

Onceyoureach50percentraw,try75percent.Thentry100percentandseehowyoufeel.Fornewbies,going100percentovernightcanbeabitofashockforthebody.Evenat75percentraw,youcanexpectdetoxsymptomssuchasheadaches,junk-foodcravings,moodswings,fatigue,andgas.Ialwaysrecommendstartingslowandgraduallyworkingyourwayuptowhereyou’recomfortable.Asyouaddmoreraw,startlettinggoofprocessedfoods,friedfoods,caffeine,meat,dairy,wheat,andotherglutinousfoods.Goonestepatatimeandwatchyourhealthcompletelytransform.

RawTransitionalPlan

Thefollowingisaguidelineforpeoplewhowouldliketotryahigh-rawmealplan.Itisbynomeanstheonlywaytogoraw.Youmayprefertotakeadifferentroute,suchaseatingacookedmealforbreakfastandgoingrawfordinner.It’stotallyuptoyoutodesignamealplanthatisrightforyou.Ahighrawdietmayormaynotberight,solistentoyourbody,gowiththeflow,andcustomizethistoworkforyou.

FIRSTWEEK:50%RAWMorning:RawbreakfastLunch:Rawsidesalad+yourregularlunchRawsnackDinner:Rawsidesalad+yourregulardinnerRawdessert(ifdesired)

SECONDWEEK:75%RAWMorning:RawbreakfastLunch:RawlunchRawsnackDinner:Rawsidesalad+yourregulardinnerRawdessert(ifdesired)

THIRDWEEK:100%RAWMorning:RawbreakfastLunch:RawlunchRawsnackDinner:RawdinnerRawdessert(ifdesired)

BuildingaLifetimeofGreatHealthTherawfoodlifestyleisn’tjustaboutfood.It’saboutcreatingthebesthealthpossiblethroughcleansing,exercise,sleep,andotherhealthyhabits.HerearesomeofmybesthealthstrategiesthatIfollowandteachtomyclients.

GETAWATERFILTER“Getafilterorbeafilter,”I’veheardrawfoodexpertandspeakerDavidWolfesay.TheEnvironmentalWorkingGroup(EWG)hasfound315pollutants—includingchlorine,fluoride,arsenic,radon,radiation,mercury,andchromium-6—inAmericantapwater.Sinceittakesalongtimeforthesetoxinstoaccumulateinthebody,therehasneverbeenanysolidevidenceconnectingtapwatertoaparticularillness,butanylogicalpersoncouldagreethelessexposurewehavetothesesubstances,thebetterhealthwe’llhave.Awhole-housewaterfiltrationsystemisideal,butexpensive.Attheveryleasthaveafilterintheshowerandthekitchenfordrinking,cleaning,andpreparingfood.

REPLACEYOURCOSMETICS,LOTIONS,ANDPOTIONSTossouttoxicmakeup,hairproducts,moisturizers,andnailpolish.Therearemanycompaniesmakinggood-qualityproductsfreeoftoxinsandcarcinogensthatageusandstealourbeauty.TheEWGhasratedmorethan74,000beautyproductsbasedontheirtoxicity.CheckouttheirSkinDeepCosmeticDatabase(www.ewg.org/skindeep)toseewhereyourfavoriteproductsstackup.

GOGREENWITHHOUSECLEANERSDon’tcleanyourhouseorclothingwithbleachorothercausticchemicals.Therearemanyproductsthatdothesamejobandmakeyourhouseandclothessmellpleasant,notantiseptic.Laundrydetergentsandfabricsoftenerscontainxenoestrogensthatcanleadtohormonalimbalance.Sincewewearclothesalldayandsleeponbeddingatnight,weareconstantlyabsorbingthesexenoestrogens.InsteaduseNatureCleanpowderdetergentanddistilledvinegarintherinsecycleasafabricsoftener.

GROWYOUROWNFRESHAIR

Airinsideourhomescanbecomemoretoxicthanairintheoutsideworldasoff-gassingfromfurniture,kitchencabinets,flooring,carpeting,andpaintpolluteourlivingspaces.Keepyourwindowsopenasmuchaspossibleandplacehouseplantsineveryroomtofiltertheair.AwonderfulbookcalledHowtoGrowYourOwnFreshAirbyB.C.Wolvertonisagreatguidetopurifyingyourenvironmentwithplants.

EATREALFOODAvoidprocessed,prepackagedfoods.They’reloadedwithpreservatives,artificialingredients,hydrogenatedfats,MSG,geneticallymodifiedingredients,andsodium.Avoidpesticidesbyeatingorganicfoods.

RemovingToxinsfromOurBody

Theaveragepersonhasaboutthreehundredtofivehundredindustrialchemicals,pesticides,andpollutantsinhisorherbloodstream.Scientistshaveeventestedumbilicalcordsfromnewbornbabiesandfoundthepresenceoftwohundredindustrialtoxins.That’salotofchemicalstohaveinyoursystemthedayyou’reborn!Inthismodernage,wereallyhavetomakealifelongefforttominimizeadditionalexposuretotoxinsandactivelydothingstomovethemoutofourbody.Therearemanygreatbooksoutthereondetoxification,buthereareafewthingsyoucandorightawaytomovethemoutofyoursystemquickly.

SWEATITOUTOurskinisamajordetoxifyingorgan.Wheneverwesweatwepushouttoxinsfromourfattissues.Wecansweatitoutatthegymorinasauna.Farinfraredsaunaisoneofthebestmethodsbecausethefarinfraredwavespenetrate11/2inches(3.8cm)intoourskin,whichhelpsdrawoutthetoxins.Itoperatesatalowertemperaturethanhotrocksaunassoyoucanstayinthissaunaformuchlonger.

REBOUNDINGAlsoknownastheminitrampoline,reboundingisafunwaytogetthelymphaticsystemmovingwhileburningcalories.Theupanddownmovementhelpsstimulatewhitebloodcellswhilelymphsweepsawaybacteria,viruses,andtoxins.Twominutesofreboundingseveraltimesadaywillhelpstrengthenyourimmunesystem,aswellasyourbonesandeverycellinyourbody.Ifyoudon’thavearebounder,jumpingropeworks,too!

CLEANSEYOURCOLONAsluggishcolonisatoxiccolon.Ifyou’renotgoingtothebathroomtwotothreetimesaday,youareholdingtoxinsinyourcolonthatcanre-enterthebloodstreamanddamageyourcells.It’sbasicallyself-poisoning.Infact,theaverageadultwalksaroundwithtenpoundsofwasteintheirgutfromconstipation,makingthembloated,headachy,andtired.Wecaneasilymoveitoutwithwhatisknownastheoldestmedicalprocedureinhistory:coloncleansing.Professionalcolonhydrotherapyisabouttheequivalentoffourtosixbowelmovementsinonesession.Itcleansoutwaste,parasites,yeast,andolddebriswhilehelpingtohydrateandstrengthenthecolontoimprovedigestion.Ifyouprefersomealonetime,anotheroptionishomeenemas.

digestion.Ifyouprefersomealonetime,anotheroptionishomeenemas.Enemabagsareveryaffordable,andtherearemanywebsitesthatcanexplainhowtousethemcorrectly.Irecommendgettingafour-quartbag,whichisalmostasefficientasaprofessionalcolonic.Youcanaddprobiotics,lemonjuice,applecidervinegar,wheatgrass,orevenlukewarmorganiccoffee,whichisextremelydetoxifyingfortheliver.Acoffeeenema,ifdoneproperly,willnotaffectyouthesamewayasdrinkingitwill.Don’tknockittillyoutryit.Manypeoplereportmajorimprovementinskinconditions,backaches,headaches,andchronicfatigueaftercoloncleansing.

DRYSKINBRUSHINGGlidingadry,coarse,naturalbristlebrushonyourskinbeforeshoweringaidsthelymphaticsystemwhileimprovingcirculationandremovingdeadskincellssoyourskincandetoxifymoreefficiently.Brushingyourskinisveryenjoyableandtakesonlytwominutesadaytocomplete.Startatyourhandsandfeetandbrushtowardyourheart.Thebristlesmayseemscratchyatfirst,butsoonyouwillgrowtoloveit.Dothisdailyandwatchyourskintextureandcelluliteimproveinthirtydays.

TAKESUPPLEMENTSTherearehundredsofproductsandherbsthatcanaidthedetoxificationprocess.Herearesomeoftheall-stars:

•Chlorellapurifiesthebloodandisverygoodatremovingtoxinsfromtheintestines,includingheavymetals,pesticides,andradiationparticlesfromcancertherapy.Withtheamountofradiationthatpresentlyisinourenvironment,thisisagreatsupplementtobetakingdailyforprotection.

•Zeoliteiscreatedwhenvolcanicashandlavacomesincontactwithalkalinegroundwater.It’sgroundintoafinepowderandusedinmanynaturaldetergents.Itsnegativechargeattractsandtrapstoxinsandheavymetals,makingitanexcellentdetoxifier.

•Burdockrootalsoknownasgobo,ispopularinAsiancuisine.It’saverypowerfulliverandbloodcleanser,inhibitsbacteriaandmolds,stimulatesskincirculationanddetoxification,andhelpssupportkidneyfunction.Itcanbejuicedorchoppedandsteepedinboilingwatertomakeatea.Itcanbeveryhelpfulwitharthritisandskinconditions.

•Dandelionrootandleavesaregreatforsupportingtheliver,gallbladder,andkidneys.It’sadiureticandincreasestheflowofbileandgastricjuices,purifiestheblood,andtonesthedigestivetract.Drinkdandelionrootteaandeatthegreenleavesinasaladorinajuiceorgreensmoothie.

•MSM,ormethyl-sulfonyl-methane,isasulfurcompoundthatcanbeacquiredbyeatingfoodsthatcontainsulfur.It’sverygoodatremovingmercuryaswellasoldaccumulatedtoxins.It’salsoquitepowerfulandshouldbetakenatverysmalldosesatfirst:1/8ofateaspoonadayforstarters,andthenupto1-2table-spoons(28-55g)perday,butonlyifyouhavenosideeffects.Lookforplant-derivedMSMfromwoodpulponly.

EXERCISEExerciseisanintegralpartofahealthylifestyle—notonlydoesitstrengthenourbonesandmuscles,butitalsoincreasescirculationtohelpacceleratethereleaseoftoxinsandaccumulatedwaste.Ifyou’redoingadetoxthatincludesfasting,thenyoudon’twanttodoanythingtoostrenuous,butyoudowanttokeepmoving.InadditiontothereboundingImentionedearlier,gentleexerciseslikeyogaandqigongaretwowaystoexercisewhilestimulatingthebodytoreleasetoxinsandbalanceitself.

JuiceFasting

Fastingisagreatwaytodeeplydetoxify,rebootyoursystem,andshedsomeextraweight.Whenyourbodydoesn’thavetodigestfood,ithasmoreenergytocleanouttoxinsandfightpathogens.Whilefasting,you’llfindyourselfalternatingbetweenunboundedenergyandlasermentalfocus—andthenheadaches,fatigue,andintensecravings.Thisisnormalasyougothroughprocessed-foodwithdrawalsandreleaseold,storedtoxinsfromyourfattissue.Thefirstthreedaysarethemostchallenging,whichiswhyweekendsathomearetheidealwaytokickoffafast.Afterthatit’ssmoothsailing.

THEPLANIrecommendonlyonetofivedaysforbeginners,andsixtofourteendaysforthemoreexperienced.Anylongerthanthatisbestdonewithafastingexpertorhealthcoach.Ifyouwanttogoitalone,checkoutRawFoodCleansebyPenniSheltonforjuicingplansandadditionalrecipes.Ifyoulikealittlesupport,tryfindingsomefastingcompanionsonline.IfyouliveintheUnitedStates,forinstance,youcancleansewithhundredsofotherpeopleacrossthecountryatwww.cleanseamerica.com.

Thebesttimeofyeartofastisduringthechangingoftheseasons,particularlyspringandfall,whenit’swarmandfreshproduceisabundant.Irecommendgettingextrarestduringthistime,butyoumaydolightexercisesuchasrebounding,walking,orcasualbicycling.I’davoidanythingstrenuousorvigorous.

Here’swhattodo:

•Drink3-4quarts(12-16cups)ormoreoffreshjuiceaday.Atleasthalfshouldbevegetablejuices.Paceyourselfandhave1quart(4cups)eachatbreakfast,lunch,midafternoon,anddinner.

•Ifyou’reonacandidacleanseorhavebloodsugarissues,youshouldavoidallfruitjuicesexceptforonescontaininggreenapples,lemons,orlimes,whicharelowsugar.

•Chewyourjuice.Swishgreenjuicearoundyourteethtohelpmineralizethemandchewtoactivateyourdigestivesystem.Thiswillhelpthebodyabsorbandutilizethenutrientsmoreefficiently.

•Iliketodrink8-16ouncesoffreshalmondorcashewmilk(page59),aswell,whenI’mfasting.Thesmallamountoffatreallytakestheedgeoff,

especiallyinthefirstthreedays.Flavoritwithvanillaandyourfavoritesweetener,ifyou’dlike.

Tokeepthingsmovingalongtheintestinaltract,Irecommendanherbaldigestivestimulator.HealthforceNutritionalsmakesagreatonethatisgentleandnoncramping.Havingacolonhydrotherapysessionbeforeandafterafastordoingdailyhomeenemasishighlyrecommended.Thecoloncanbecomeverytoxicifconstipationarisesandthosetoxinscanbereintroducedintoyourbloodstream,makingyoufeelillandtired.

ENDINGAFASTAlwaysreintroducesolidfoodsslowlywhenbreakingafast.Yourmetabolismslowswhenyoufast,soeatingahigh-caloriemealrightoutofthegatewillcausethosecaloriestogostraightintofatstorageinsteadofbeingusedforfuelbecauseyourbodydoesn’tknowyou’vebeenfasting.Yourbody’ssurvivalmechanismthinksthere’safoodshortageandthatfoodmaycontinuetobescarceinthefuture,soitconservesfatstores.(Note:That’sthereasonwhycrashdietsneverwork!)Also,ourstomach’sabilitytoproducehydrochloricacid(HCI)declinesduringfastingandneedstobereignited.WithoutHCIwehavedifficultybreakingdown,digesting,andabsorbingourfood.Ifyoudon’tslowlyreintroducefoodtoyourdiet,youwillruntheriskofrapidweightgainandmajordigestivedistress.You’vebeenwarned!

Dividethenumberofdaysyoufastedinhalftodeterminethenumberofdaysyoushouldtaketoreturntoyourregulardiet.Forexample,ifyoufastedforsixdays,thenyouwilltakethreedaystoeasebackintoyourregulareatinghabits.

Breakyourfastwithamonomealofrawfruit.Thisiswhereyouonlyeatonekindoffruitinasitting,suchasabowlofgrapesorslicedtomatoesforthelow-sugarcrowd.Thisisgoingtotastelikeoneofthebestmealsofyourlife.Don’tforgettochewitwell!

Fortherestofthedayhaveasimplefruitorvegetablesmoothie.Thenextdayhavesimplesaladswithsomeavocadoalongwithmoresmoothies.Youcanhavedensermealsthefollowingdaybutbemindfulofportionsizesuntilyourdigestivefirereturnsandyourmetabolismisbacktonormal.

Lastbutnotleast,pleasemakesureyoucontactyourphysicianbeforeembarkingonafastifyouhaveanymedicalhealthissues.

HotTip!Manyjuicebarsandcompanieshavepoppeduprecentlythatoffer

three-tofive-dayjuicepackages.Thiscansaveyoualotoftimeandbeagreatoptionifyoudon’townajuicer.

SmoothieFasting

Forsomepeople,juicefastingisalittletooradical.Ifthat’syou,Isuggesttryingasmoothiefast.Likejuices,smoothiesputverylittlestrainonthedigestivesystem,andyou’llhavelesshunger,constipation,andotherjuicingsideeffects.Thismethoddoesn’tproduceasdeepofacleanse,butit’sagreatoptionforpeoplewhoarehypoglycemic,don’tneedintensecleansing,don’twanttodisrupttheirnormallives,ordon’townajuicer.Yourmetabolismwon’tslowdownlikeitwouldduringajuicefast,andyoucanresumeeatingnormallywhenyou’redone.Anotherplusisthatit’smuchquickertoblendasmoothiethanitistojuice4quarts(16cups)offruitsandvegetables.It’salsolessexpensive,asyouwouldneedfourtimesasmanyvegetablestocreatethesameamountofjuice.

THEPLAN•Youcandothisforaslittleasonedayoraslongasyoulike.IenjoyonetotwodayswhenI’veoverindulgedandneedtolightenupandgivemydigestionabreak.IfIwanttothinoutabit,I’llgofivetosevendays.

•Drink3-4quarts(12-16cups)offruitandvegetablesmoothiesaday-oneeachatbreakfast,lunch,midafternoon,anddinner.

•Ifyouaresugarsensitiveoronacandida-eliminationdiet,makeyoursmoothieslowglycemicbychoosinglow-sugarfruitslikestrawberries,ormakevegetablesmoothiesorsoups.YoucanuseanyofthesmoothiesinthisbookaswellasthesmoothsoupssuchasCarrot-GingerCoconut(page77),CurriedCauliflower(page81),andCucumberBasil(page74).

•Ifyouwanttoloseweight,useavocadoandcoconutinmoderation.Reducingfatwillalsogiveyourliverandgallbladderarest.Ifyouwanttomaintainyourweight,makesuretoincludethefats.

•Keepsalttoaminimum,butifyoucangosaltfree,evenbetter.You’lllosewaterweightandreawakenyourtastebuds.Breakingfreeofsaltdependenceismuchhealthier,especiallyifyouaresufferingfromhypertension.

•Youcanusechiaseedstothickenyoursmoothiesandaddsomeextrafiberandsustenance.

Ifyou’reinterestedinaguidedsmoothiedetoxprogram,IhighlyrecommendDr.RitamarieLoscalzo’sonlineGreenCleanseProgram(www.drritamarie.com/greencleanse#).

RawforWeightLoss

Peoplegorawformanydifferentreasons,butmostoftheclientswhocometomewanttoloseextraweight.Herearemybesttipsonhowtoloseweightwithrawfoods.

EATALOW–SUGARRAWDIETAvoidhighlysweetfruitssuchastropicalfruitsandkeepdatesandagavetoaminimum.Alsoskipoatsandgrains.

DON’TEATPAST6P.M.Nighttimeeatingslowsdigestion,andanythingstillinthestomachwhenyougotobedwillgetstoredasfat.Inversely,ifyouareafraidoflosingtoomuchweightonraw(guys,I’mtalkingtoyou),eatlaterintheday,butnotsomuchthatyoucan’tsleepwell.

SLEEPIfyoudon’tgetenoughsleep,youwon’tproducethehormonesthathelpyouburnfat.Lackofsleepalsoaffectsthehungerhormoneleptin.Leptinsignalsourbrainthatwearenothungry.Getatleastseventoeighthoursofsleepanight.

DOMINIFASTSEatalightdinnerlikeCucumberBasilSoup(page74),thenskipbreakfastandhitthegyminthemorning.BreakyourfastwithasensiblelunchlikeChipotleWraps(page124).Avoidanyfructoseorsugarsuntilatleasttwohoursafteryourworkout.Dothisonceortwiceaweek.It’sagreatwaytoovercomeplateausinyourdiet.DoingminifastscanhelpyouincreaseyourHumanGrowthHormoneby1,300-2,000percent!

DOASEVEN–DAYJUICEORSMOOTHIEFASTToxinsinthebodycanpreventyoufromreleasingexcessweight.Asmoothieorjuicefastcanflushthosetoxinsout.

Ifyou’vetriedeverythingandyou’restillstrugglingtoloseweight,seeyourdoctorabouthavingyourhormonelevelschecked.Youcouldbedealingwiththyroidorotherendocrineissues.Estrogendominancemakesitverydifficult

toloseweightandcanberemediedbyfollowingaxenoestrogeneliminationdiet(page18).

HumanGrowthHormone

Growthhormone,alsoknownashumangrowthhormone(HGH),isananabolichormonesecretedbythepituitarygland.Itisessentialtohelpingusgrowwhenwe’readolescents,butitisalsoamajorfat-burninghormonethatbuildsmuscle,improvesbrainfunctionandmemory,andstrengthensbones,amongmanyotheractions.Weproducelargeamountsofitwhenweareyoungandlessofitasweage.CelebritiesandbodybuildersinjectdangeroussyntheticHGHtokeeptheiryouthfulappearanceandmuscularity,butwecanupourbodies’ownproductionofHGHveryeasilythroughsleep,exercise,anddiet.

1.SLEEPStudieshaveshownthatthereisacircadianrhythmtoourhormonalsurgesthroughouttheday.WereleaseHGHinsurgeseverythreetofivehours,andthelargestamountofHGHisreleasedwhenwesleep,somakeitaprioritytogetatleastseventoeighthoursofuninterruptedsleeppernight.ThebiggestHGHsurgehappenssixtytoninetyminutesafterwefallasleepandmostabundantlyaroundmidnight,soifyouregularlyburnthemidnightoil,youmightwanttoconsiderhittingthehayby10p.m.or11p.m.

2.EXERCISEDependingonyourpreference,therearetwowaysofexercisingthatareveryefficientatstimulatingHGH:

Intervalcardiotraining.

Thiswhereyoudoshortburstsofintenseaerobicactivityforthirtysecondsatatime.Mypreferredmethodisonastationarybike.Iwarmupfortwotothreeminutesataneasypacethendoathirty-secondburstasfastasIcan,thenreturntomyeasypace.Oncemyheartratereturnstonormal,Idoanotherburst.Youcanalsodothiswhenwalking.Justincreaseyourpaceduringthebursttoabriskwalkorafullrun,dependingonyourfitnesslevel.Fourtoeightburstspersession,onceortwiceaweekissufficient.

Resistancestrengthtraining.

Engagingyourmusclesusingweightsandkettlebellsalsohelpsstimulategrowthhormone.Scheduleapersonaltrainingsessionatyourgymtolearnhowtostrengthtrainproperly.Twotimesaweekwilldo,asovertrainingcausesinflammationandreleasescortisol.

3.DIETThepresenceofinsulinturnsoffthereleaseofHGH,soeatingalow-glycemicdietisessential.

Don’teatanythingsugary,includingfruit,orstarcheslikepastaorricebeforeexercisingortwohoursafteryourworkout.Agreatpost-workoutmealwouldbeanunsweetenedCashewHempMilk(page59)proteinshakeandagreensaladlikeCreamyKaleSalad(page106).

EatingsweetsorstarchesbeforebedwillshutoffyournightlyHGHrelease.Makesureyoueatyourlastmealatleastthreehoursbeforeyougotobed.Ifyou’regoingtohaveabigmeal,haveitfourtofivehoursbeforebed.

Don’tgraze.YouwillreleasemoreHGHifyouavoideatingbetweenmeals.Eatenoughtokeepyoufullforfourtofivehoursandskipthesnacking.

Stressalsopreventsthereleaseofgrowthhormoneandincreasesfat-storingcortisol.Livealifeofbalancesodailystressdoesn’tsabotageyourdietandhappiness.

Xenoestrogens

Xenoestrogensareforeignchemicalcompoundsthatmimicestrogen,thefemalehormone,inthebody.BothmenandwomenarebecomingveryestrogenicfromexposuretochemicalslikeBisphenolA(BPA),whichisfoundinplasticwaterbottles,canandjuiceboxliners,andstorereceipts.Othersourcesofxenoestrogenscomefromfuelandfuelexhaust,plasticproductsandcookware,Teflon-coatedpans,Styrofoam,pesticides,insecticides,andhundredsofdifferentsolvents,paints,personalbeautyandhygieneproducts,andcommerciallyraisedmeatanddairythathasbeeninjectedwithrecombinantbovinegrowthhormone,orrBGH.

Excessestrogen,alsocalledestrogendominance,hasbeenlinkedtobreastcancer,fibroids,endometriosis,cysts,andearlypubertyingirls.Inmenitcancauseprostatecancer,gynecomastia(“manboobs”),anddelayedpubertyinboys.

TOREDUCEYOURXENOESTROGENEXPOSURE:Avoidplasticbottlesandstoragecontainers.UseBPA-freewaterbottlesandglasscontainersinstead.

Don’tuseconventionaldetergentsorfabricsofteners.IrecommendNatureCleanpowdereddetergentoveranyothers,includingecodetergentbrands.

Buyorganiceverything.

Avoidparabens,phthalates,andphenoxyethanol,whichareoftenusedinlotions,babypowder,andshampoos.

Avoidexposuretoindustrialchemicalssuchaspaint,varnish,bleach,solvents,evennailpolishandremovers.Sorry,ladies:Don’tgotonailsalonsunlessthey’reeco-friendly,orbringyourownnontoxicpolishandremover.

Removeexcessestrogensbyeatingcruciferousvegetablessuchascabbage,kale,broccoli,andbokchoy.Theycontainaphytochemicalcalledindole-3-carbinol,acompoundthatremovesthesebadestrogensandrestoreshormonalbalance.Youcanfindindole-3-carbinolsupplementsatmosthealthfoodstores,butdon’tusetheminplaceofeatingveggies.Followingmanyofthedetoxingmethodsoutlinedonpage14suchassweatingandusingliverherbs,willhelpmovethebadestrogenout,too.

UnderstandingYourCravings

ThemostcommoncomplaintIhearfrompeoplecomingfromaSADdietisthattheycan’tseemtocontroltheircravings.Itsabotagestheirabilitytosticktoahealthydiet,andtheyfeelhelplessandoutofcontrol.I’vebeenthereandIknowit’shard—IhadaDietCokeaddictionformorethantwentyyears.Simplyput,cravingsarejustmessagesfromyourbody.They’renotbadperse,they’rejustsignalsfromourbodythatitneedssomething.Cravingscanbeputintotwocategories:physiologicalandemotional.

Physiologicalcravingscanstemfrommineraldeficiency,chemicaladdiction,dehydration,orlackofenergy.

MINERALDEFICIENCYIfwe’renoteatingabalanceddiet,wemaybelackingtheessentialnutrientsourbodyneeds.Startyourdaywithamineral-richgreenjuiceorgreensmoothie.Powderedgreenwhole-foodsupplementsarealsogreat.Whenyourbodyhasallthenutrientsitneeds,itwon’tbeconstantlyhungry.

FOODCHEMICALADDICTIONSProcessedfoodsarecreatedinsuchawaythatyouwillcravethemagainandagain.Thisisbydesign.Ifyouhaveafoodthatyousayyoucan’tlivewithout,thenithasaningredientthatiscreatinganopiateeffectthatyouareaddictedto.Evenwholefoodslikecheeseandwheatcontainproteinsthatstimulatedopamineproduction.Inprocessedfoodsit’sabitmoresinister,asMSG,high-fructosecornsyrup,andaspartamearenotonlyaddictive,butalsoharmfultothebody.Thebestwaytoridyourselfoffoodchemicalcravingsistogocoldturkeywiththesejunk-foodchemicalsandletyourtastebudsdiscovernewandexcitingfoods.

LACKOFENERGYOneofthemostcommonreasonswehavecravingsisbecausewearelookingforenergy.Weoftenreachforsugarwhenwefeellikewe’relagging;ourbodyknowsthisisthefastestwaytogetenergy.Ifit’salate-nightcraving,Irecommendjustturningin.Ifit’sthemidafternoonslump,Irecommendalittlenapifyoucanswingit.Otherwise,drinkagreenjuiceoraproteinshake.Greenjuicewilloxygenatethebloodandperkyouupphysically,whiletheaminoacidswillgiveyouamentalboost.

aminoacidswillgiveyouamentalboost.

DEHYDRATIONWecanoftenmistakedehydrationforhunger.Wheneveryougetanykindofcraving,alwaysdrinkatallglassofwaterfirstandwaitafewminutestoseeifyou’restillhungry.

LOWLEPTINPRODUCTIONLeptinisknownasthehungerhormone.Formedinourfatcells,itsignalsthebrainwhenwehavehadenoughtoeat.Italsoincreasesourappetitewhenourfat(energy)reservesarelowandreduceshungerwhenwehaveextraenergyreserves.Haveyoueverhadabigmealandanhourlaterfeltlikeyouwerestarvingagain?Thismeansyourleptinlevelistooloworyoumaybeleptinresistant,whichiswhenahighlevelofleptincirculatesinthebloodstreambutthebodyisimmunetoit.It’sverysimilartoinsulinresistance,whichiswhenthecellsarenolongerreceptivetoinsulin.Wecanincreaseourleptinproductionandsensitivitytoitnaturallybynoteatingafterdinner,gettingenoughsleepeverynight,andeatingalow-glycemic,fiber-rich,non-inflammatorydiethighinomega-3fattyacids.

CANDIDAOVERGROWTHCandidathrivesonsugar.Asitproliferatesthroughoutourbody,itsdemandforsugarrisesandcravingscanbecomefierce.Eatingprobiotic-richfoodslikesauerkrautandcoconutkefircaneliminatesugarcravingswithindays.

DIRTYMOUTHFoodleftinourmouthsaftereatingcanstimulatecravings.Ifyoucan’tbrush,chewsomexylitoldentalgumaftermeals.

Emotionalcravingscancomefromstress,boredom,lackofjoy,andemotionalpain.

STRESSStresscausescortisollevelstorise,whichcreatesintensefoodcravingsandbinging.Managestressandlowercortisolbyexercisingregularly,goingforwalks,meditating,deepbreathing,ortalkingitoutwithafriendorlovedone.

BOREDOMBoredomcanleadtocravingsaswell.Ifyou’reeatingbecauseyou’rebored,doanactivitythatyoulove.Rememberwhenyouwereakidandyouweretoobusyplayingtostopandeat?Findthingsthatyoulovetodoandgetlost

toobusyplayingtostopandeat?Findthingsthatyoulovetodoandgetlostinthem.

EMOTIONALPAINEmotionalpaincanleadtoeatingbecausewearelackingjoyinourlivesornumbingapainfulfeeling.Thisisonlytemporaryanddoesnothingtofixadifficultsituation.Dissatisfactionwitharelationship,feelingunfulfilledinacareer,lackingasenseofspiritualpurpose—allofthisandmorecandriveustoconsumecomfortfoods,butonlybytakingactioninthoseareascanwegettotherootofemotionaleating.Agoodhealthcoachcanhelpyounavigateandmasteryourfoodcravingsifyoufeelyouneedmoresupportinthisarea.

ONEFINALNOTEONMASTERINGYOURCRAVINGSEliminatealljunkfoodsfromyourkitchenaswellas“trigger”foods—foodsthatcauseyoutobingewhenyousaidyouwereonlygoingtohavejustone.IfthereisafoodthatturnsyouintoCookieMonster,thenthatfoodisnolongerallowedinthehouse.Thisincludesrawfoodslikerawcookiesandcakes.

MindfulEating

Manyofusdon’tstoptoappreciatethefoodweputintoourbodies.Weliveinafast-food,convenience-dependentsociety,wherewemindlesslyeatinourcarsandinfrontofthetelevisionorcomputer.Iusedtobeoneofthosepeople.Ifwecanslowdownandstarttopayattentiontowhatwe’redoing,savortheflavorsandtexturesofourfood,andenjoycompanyorquietsolitudeduringourmeals,wecanreduceovereatingandimprovedigestionandassimilationofnutrients.

Mytipsforhavingthebestmealever:

PREPAREFOODWITHPOSITIVEINTENTIONANDLOVEThereissomethingtoputtinggoodvibrationsintowhatwethink,say,andcreate.WheneverImakefoodformyfamilyandfriendsIalwaysaddvitaminLovetoit.Itmayseemabithippyforsome,butthereisanecdotalevidenceshowingthatsayingasmallprayeroverfoodcanbringhealing,joy,andempowermentforthosewhoeatit.There’scertainlynoharmindoingit,anditwillgiveyouamomenttoreflectonthosewhoareimportanttoyou.

DON’TEATWHENYOU’REINABADMOODHaveyoueverlostyourappetitewhensomeonetoldyoubadnews?Haveyoueverhadtoruntothebathroombecauseyouweresonervous?Doyougetbutterflieswhenyoumeetacuteguy/girl?Ourgutisactuallyoursecondbrain.Itcontainsavastnetworkofneuronsandneurotransmittersandisconnectedviamajornervestoourbrain.Whenonegetsupset,sodoestheother.Ifyou’reemotionallyupset,yourstomach“goesintoknots”andstopsdigesting.Thisistheworsttimetotrytoeat,asyouwillgetmajorindigestionandyourbodywon’tbeabletoproperlyassimilatethenutrients.Eatingwhenwe’restressed,sad,orupsetinordertonumbouremotionsisalsoabadhabitmanypeoplefallinto.Emotionaleatingleadstoovereatingandbinging,whichleadstofeelingsofguiltaswescoldourselvesforlackingself-control.Ifyou’reupset,goforawalkandgetsomefreshairandsunorgotoaquietroomanddosomedeepbreathingandmeditation.Onceyoufeelbalancedandcalm,enjoyyourmeal.

CHEWYOURFOODBEFORESWALLOWINGIadmitIwastheworstatchewingmyfood,butonceImasteredtheartofslowingdownIhadmuchbetterdigestion.Thesecretistakeabite,putyour

slowingdownIhadmuchbetterdigestion.Thesecretistakeabite,putyourforkdown,andchew,chew,chew.Yourstomachdoesn’thaveteeth,soit’suptoyoutomakefoodaseasyaspossibletodigestasitmakesitjourneydownthedigestivetract.Youdon’thavetocounttothirtywitheachbite.Justmakesurewhatyou’reswallowingiscompletelyliquid.Bytakingtheextratimetoeat,mystomachwasabletotellmybrainitwasfullbeforeIhadtimetoruntogetasecondhelping.

DON’TREADORWATCHTVWHILEYOUEATThismindlesseatingiswhatmakesusovereatthemost.We’retoodistractedtorealizewe’renothungryanymore.Inaddition,we’renotpayingattentiontohowgood(orbad)thefoodis.Ideally,eatwithoutdistraction.Lookatyourfood,smellit,andsavortheflavorsonebiteatatime.

10RawandSimpleLifestyleTips

Optimalhealthisn’tjustaboutthefoodweeat.Simpledailypracticescanmakethequalityofourlifethebestever.

1.DRINKWATERDrinksixtoeightglassesadayofclean,filteredwater.Startthedaybydrinkingtwocupsofthosesoonasyouwakeup.Doingsohelpscurbfalsehunger,givesyouenergy,andflushesyourkidneys.

2.EXERCISEEVERYDAYDosomekindofexerciseforatleasttwentyminutesaday.Walk,jog,cycle,stretch,rebound—whatever.Justmove.Exerciseoxygenatesthebody,getsthelymphaticsystemgoing,andhelpsclearthemind.IcomeupwithmybestideaswhenI’mexercising.

3.GETFRESHAIRKeepthewindowsinyourhomeopentocirculatestagnant,pollutedindoorair.Eveninthedeadofwinter,it’sgoodtoopenyourwindowsandfreshentheairforafewminutes.

4.SLEEPAttheveryminimum,getsevenhoursofshut-eyeanight.Don’tkeepyourcellphonenearyourhead.Turnitofforsetittoairplanemodesoyou’renotbombardedwithelectromagneticfields,orEMFs,whileyousleep.Researchershavefoundradiofrequencyradiationfromcellphonesnegativelyaffectbrainactivityevenwhenthephonesarenotinuse.Unpluglampsandclocksaswell.Makeyourbedroomasanctuaryfreefromeveryenvironmentalpollutantsoyoucanwakeuprestedandreadytorockandroll.

5.MANAGESTRESSMeditate,pray,goforwalks,talkitout.Dowhateveryouhavetodotogetbalanced.StressisconsideredthenumberonesilentkillerinAmerica.Theoverproductionofcortisolexhaustsouradrenals,putsonbellyfat,throwsoffourhormones,andagesus.Stresshasbeenlinkedtoheartdisease,insomnia,digestivedisorders,depression,andobesity.

6.SOAKUPTHESUNSHINEThesunisn’tsomethingtobeafraidof.Spendtentofifteenminutesadayin

Thesunisn’tsomethingtobeafraidof.SpendtentofifteenminutesadayinthesunwithoutsunscreentoactivatethesynthesisofvitaminD.VitaminDgivesusstrongbonesandstrongimmunefunction.Thesun’shealinglightisgreatforacneandforliftingyourmood.Itincreasesproductionofserotoninandmelatonin,helpingtoregulateoursleeppatternsandpreventseasonalaffectivedisorder.

7.GETGROUNDEDWalkbarefootintheyardorinaparkandgetreconnectedtotheearth.Thereismuchevidencetoshowthattouchingtheearthdischargestheelectromagneticradiationthatweareexposedtothroughcellphone,radio,andTVtowers,andthroughtheEMFinourhomeslikeelectricalwiring,computers,andappliances.AsEMFexposurebuildsupinyourbody,youcanfeelfatigue,anxiety,nervousness,andstress.Youcanbuygroundingbedsheetsandgadgetsforthehome,butitcostsnothingtogobarefootinthegrass(orevenconcrete)forafewminuteseveryday.AftereveryflightIalwaystakeoffmyshoesandtouchtheearthforseveralminutestohelpresetmycircadianrhythmandreleasenegativeenergy.Tryitnexttimeyoutravelandseehowmuchquickeryourecoverfromjetlag.

8.VALIDATETHEIMPORTANTPEOPLEINYOURLIFETellthemyouloveandappreciatethemandthattheymatter.ThedaybeforeIunexpectedlylostmymotherIhadmeanttocallher,butIprocrastinated.Thenextdayshewasgone.Doitforyourselfandforthem.Howgreatistohearfromsomeonethatyou’reimportantinhisorherlife?Spreadthelove.

9.HOLDNOGRUDGESDon’tcarryangerwithyou.Itcreatesstress,releasescortisollevels,interfereswithsleep,andexhaustsyoumentallyandemotionally.Ifsomeonehasdoneyouwrong,forgivehimorher—evenifthepersondoesn’taskforit.Lifeistooshorttospenditthinkingaboutotherpeople’sactions.Forgive,forget,andmoveon.

10.FASTFROMTV,MAGAZINES,INTERNET,ANDSOCIALMEDIABetweenallthebadnewsintheworld,unrealisticallyPhotoshoppedmodelsinmagazinesthatmakeusfeelbadaboutourselves,Internetinformationoverload,andthepreoccupationwehavewithoursmartphones,it’sagoodideatotakeabreakeverynowandthenfromallsourcesofmedia.Liveintherealworldandstopstaringatscreensallthetime.Leaveyoursmartphoneathomeandhitthebeachwithfriends.Talkaboutreallife,lookatrealpeople’sbodies,getsomesun,andgetgrounded.

bodies,getsomesun,andgetgrounded.

RawPitfall:SugarOverloadAveryunfortunatethinghappenedafterIfinishedwritingmyfirstbook.Myskinstartedbreakingoutagain.Itriedeverysupplement,skinproduct,andherbalconcoctionouttheretoremedythesituationandwasleftconfusedandfrustrated.Theculpritwasrightinfrontofmyeyes,andyetIcouldn’tmaketheconnectionforthelongesttime.Itwassugaroverload.Ihaddevelopedcandidiasisfromallthefruit,agave,dates,gojiberries,maplesyrup,anddriedfruitIwaseating.Itwasthrowingoffmybloodsugar,spikingmyinsulin,andproducingasystemicyeastovergrowth,whichwascausingacascadeofhormonalanddigestivecraziness.

Luckily,aroundthetimeIwasdealingwithmyacneflareup,IattendedalecturebyDonnaGates,authorofthebookTheBodyEcologyDietandanexpertatdealingwithcandida.Gatesestimatesthat80percentofthepopulationissufferingfromsomelevelofcandidaovergrowthcausedbytoomuchdietarysugarandlackofbeneficialmicroflorainthegut.

Symptomsofcandidaaremany,buthereareafewofthemajorones:•Sugarcravings•Brainfog•Poormemory•Lowenergy•Irritability•Acne•Abdominalbloating•Gas•Fatigue•Migraines•Respiratoryinfections•Iritablebowelsyndrome/disease•Leakygutsyndrome•Hormonalimbalances•Yeastinfections

Candidaisn’tsomethingyoucancompletelyeradicate;it’sactuallyayeastthatlivessymbioticallythroughoutthebody,inourbloodstream,mouth,throat,anddigestivetract.It’spartofourbowelfloraandcanhelpfightoffbadbacteriaandpathogens.Candidaovergrowthcanbekeptincheckbyeatingprobiotic-richfoodsandsupplementsandbynotoverconsumingsugarandstarchyfoods.Bytakinginlotsofgoodbacteriaandstarvingouttheyeastwithalow-sugardiet,wecangetbalancedinaslittleasonetothreemonths.It’sbesttocontinuealow-sugar,high-probiotic,alkaline-richdietifyouhaveacneoranyseverecandidasymptoms.

IsawtremendouschangesinmyhealthwhenIeliminatedallformsofsugarfrommydietandincreasedmydailyprobioticintakebyeatingfermentedfoodsanddrinkingcoconutkefir.Weightloss,clearskin,andthedisappearanceofPMSsymptomsaresomeofthebenefitsmanywomenhavereportedfromfollowingthesetwoprinciples.Ifyou’renotfindingsuccessontheraw-fooddiet(oranydietforthatmatter),eliminatesugarforatleastonetothreemonths.

Ipersonallysawgreatresultsbyfollowingthisplan:Drinking1/4cup(60ml)ofcoconutkefireverymorningEating1/2cup(120ml)ofculturedvegetableswithbreakfast,lunch,anddinnerordrinking1/4cup(60ml)ofcoconutkefirbeforemealsDrinking1/4cup(60ml)ofcoconutkefirbeforebed

Ifollowedthiswithasugar-free,highrawdietandhadmuchbetterskinwithinthreeweeks,aswellasbetterbloodsugaranddigestiveandhormonalbalance.

Thisbookincludesasectiononmakingcoconutkefirandculturedvegetablesinchapter3,butyoucanalsoeasilyfindthematmosthealthfoodstores.IrecommendInnerEcococonutkefirandsauerkrautthathasbeenfermented,notpickledinvinegar.Kimchiisalsogreat.CheckoutmybookGoingRawforadditionalfermentedrecipes.

Anti–CandidaLifestyleTips

Asidefromremovingsugarsandaddinginprobiotics,therearemanyotherstepsyoucantakethatcanhelpcreateaninnerenvironmentwherecandidacannottakeover.

Alkaline-richdiet.(Hint:You’reholdingalltheinformationyouneedaboutthisinyourhands.)

Drinkplentyoffreshwaterthroughouttheday.Startyourdaywithtwocupsofwaterwithlemonjuiceandcayenne.Thishelpsstimulateperistalsisinthebowelsandflushesoutandassiststhekidneyintheremovaloftoxicbuildup.

Eliminatestress:asitmakesyourbodyacidic,weakenstheimmunesystem,andelevatescortisolandbloodsugarlevels—theperfectstormforcandidatogetoutofhand.

Don’toveruseantibiotics.Alwaystakeextraprobioticsifyouareprescribedantibiotics,astheywillkillallthebacteriainthebody,includingthebeneficialbacteria.

Avoidusingbirthcontrolpills:Theexcessestrogenfeedscandida.

Keepyourbowelsmovingalongbyeatingafiber-richdiet.Ifyouaresufferingfromconstipationduetocandida,giveyourselfdailyenemas.Twoweeksofdailyenemaswilldowondersforskinconditions,especiallyacne.

Avoidalcohol,caffeine,dairy,gluten,eggwhites,andredmeat,allofwhichaggravatecandidiasis.

Foranin-depth,step-by-stepanti-candidaplan,checkoutwww.yeastinfectionnomore.comandTheBodyEcologyDietbyDonnaGates.

SugarandInsulin

Sugarcanwreakhavocinotherwaysbesidesfeedingcandida.Sugarstimulatesthepancreastoreleaseinsulin,amasterhormonewhosemainfunctionistoescortthebloodsugar(glucose)intoourcellstobeusedforenergy.BecauseourSADdietscontainsomuchsugarandstarch,wearereleasinginsulinseveraltimesaday,andthat’swhereitturnsintomajorhealthproblems.

WEIGHTGAINANDTYPE2DIABETESToomanyinsulinsurgesthroughoutthedaycancontributetoweightgainandinsulinresistance.Excessinsulincausesbloodsugarlevelstodrop,leadingtostrongcarbohydratecravingsasthebodytriestocompensateforthelowbloodsugar.Thismakesusreachforthequickestformofenergy,usuallymoresugar,togetbalanced,butindoingsowecreateanotherbloodsugarspike,leadingtomoreinsulin,whichresultsinanotherbloodsugarplunge,leadingtomoreravenouscravings.It’saviciouscyclethatIexperiencedwhenIusedtoeatpasta,cake,andotherrefinedcarbohydratefoods.Thecycleofsugarcravingsandbloodsugarfluctuationsleadstoinsulinresistance,whereyourcellsnolongerrespondtothepresenceofinsulin,forcingyourpancreastoreleaseevenmore.Eventuallytheinsulinwilltellthelivertostoretheexcesssugarwe’vebeeneatingasfat.Thischainreactioniseventuallywhatleadstoobesity,type2diabetes,andacceleratedaging.Luckily,type2diabetescanbereversedbycorrectingthediet.ThedocumentarySimplyRaw:ReversingDiabetesin30Daysshowshowsixdiabeticswereabletoreversetheirconditionbyeatingasugar-free,raw-fooddiet.

HORMONALEFFECTSInsulinresistanceaffectseveryhormoneprocessinthebodydirectlyorindirectly.Inmen,excessinsulinconvertstestosteroneintoestrogen,whichcreatesabdominalfat(e.g.,thebeerbelly),aswellasmalebreasts.Forwomen,insulinresistancehasbeenconnectedtoestrogendominance,whichcanleadtopolycysticovarysyndrome(PCOS),fibroids,andexcessfacialhair.Foracnesuffers,toomuchinsulinstimulatesandrogens,whichmakesoursebaceousglandsoveractiveleadingtoexcesssebumontheskin,whichclogsthepores.

HALTEDPRODUCTIONOFHUMANGROWTHHORMONE(HGH)ExcessinsulinalsopreventsthebodyfromproducingHGH.Thisanti-aginghormonehelpsburnfat,buildmuscle,andimprovebrainfunction.LivingalifestylethatkeepsHGHlevelshighwillkeepyoulookingandfeelingyourbest.Seepages18-19forhowtoupyourlevelsnaturally.

FEEDSCANCERCELLSIn1931,GermandoctorandNobellaureateOttoWarburgdiscoveredthatcancercellsfeedonbloodglucose,andthereismuchevidencetosupportthatremovingsugarfromthedietmayslowtumorgrowth.Infact,ittakesyearsbeforecanceractuallymanifestsasatumorinourbody,sothesoonerwecorrectourdietsthebetterchancewehaveofpreventingit.WiththeamountofradiationweareexposedtointheNorthernHemispherefromthenuclearfalloutofFukushimaandthetoxicheavymetalsinourwater,food,andair,weneedtodoallwecantoprotectourselvesfromtheonslaughtofenvironmentalcellulardamage.Byremovingexcesssugarfromourdiet,drinkinggreenjuicesdaily,andeatingaclean,rawandalkalinediet,wecanprotectourselvesfromthisepidemicdisease.

TheLow–SugarLifestyle

Exerciseanddietarethetwomajorcomponentstohavingalow-sugarlifestyle.

EXERCISEExercisehelpsmakeourcellsmorereceptivetoinsulin,somakeitapartofyourdailyroutine.Movingforatleasttwentyminutesadaywillhelpstabilizebloodsugarbalance.

DIETIfyou’restilleatingfoodscontaininghigh-fructosecornsyrup,thenstop.Now.Alsoeliminaterefinedflour,whiterice,andbeerandstarteatinganatural,whole-foodsdiethighinrawfoods.Followingalow-sugar/anti-candidadietwhiletryingtoeat100percentrawistotallydoable.Theonlydifficultyisthatwhenyouremovefruit,youneedtogetcaloriesfromsomewhereelse,namelyfromfats.Ididn’tlikethewayeatingmorefatmademefeel,soinsteadIaddedgentlycookedvegetables,squashes,rootvegetables,andquinoa(pronouncedKEEN-wah),aneasy-to-digest,protein-packedalkalizingseedgrain.ItwaseasytoadaptmanyofmyrecipesfromGoingRawtomakethemBodyEcologyDiet(BED)friendly.Iusedalternativesweetenerssuchasxylitolandsteviainmyrecipesinsteadofagavenectaranddates.Therecipesinthisbookgiveyouplentyofwiggleroomtomodifyrecipesasyouseefitandusesweetenersthatworkforyou.

IhopeI’mnotmakingyousugar-phobic.Alittleistotallyokay,butyouneedtoknowyourpersonallimit.Ifyouhavebloodsugarfluctuations,cravings,orgetsleepyfromeatingsweetsandrefinedcarbohydrates,thenyouarebetteroffwithoutit.IfyouloveyourgreenfruitsmoothieslikeIdo,focusonlow-sugarfruitssuchasstrawberries,blueberries,raspberries,blackberries,acai,andapples,andaddasmanyleafygreenstoitasyoucantolerate.Thefiberfromthegreensalongwiththeproteinandmineralswillhelpkeepyourbloodsugarlevelssteady.Alittletip:Takeaprobioticordrinkkefirbeforehandsothegoodbacteriacaneatupthesugars.Youcanevenaddkefirtoyoursmoothies.

ThebestadviceIcouldgiveonmakingrawfoodisalwaysbuythehighest-qualityingredients.Mypantryisstockedwiththefreshestorganicproduce,seeds,andnuts,thefinestgourmetseasonings,andgorgeous,small-batch,cold-pressedoils.Sincewe’renotaddinganyheattoourfoodtoalterthetaste,weareleftwithonlythetrue,nakedflavorofouringredients,sobuytheverybestwheneveryoucan.Youmaynotbeaprofessionalgourmetchef,butyousurecanactlikeoneinyourkitchen.

ShoppingTipsBUYORGANICOrganicfruitsandvegetableshavebeenshowntocontainmuchhighermineralcontentduetothebetterqualityofsoiltheyaregrownin.Theyarealsogrownwithouttheuseofpoisonouspesticides,herbicides,andfungicides.OveronebilliontonsoftoxicpesticidesareusedeveryyearintheUnitedStatesalone.Manyofthemarecarcinogenicwhileothersareendocrinedisruptersthatblockormimichormonesanddisruptnormalfunctionsofthebody.Oneverysinisterpesticidecalledmethyliodide,aregisteredcarcinogen,hasbeenlinkedtoneurologicaldamage,miscarriages,andthyroidtumorsandisusedonvine-growingfruitsandvegetables,suchasstrawberries,tomatoes,peppers,andcucumbers.Itmimicsiodineandisabsorbedintothethyroidwhereitcanwreakhavoc—veryscaryconsideringthyroidcanceranddiseasehasbeenrisingexponentiallyinthiscountry.Tomakeitworse,notallpesticideswillwashoffinthekitchensinkwhenyoutaketheproducehome.Fungicidesaddedtothesoilareabsorbedintotheplants,especiallyrootvegetables,andcannotberemoved.Ofcourse,noteveryonecanaffordtoeatorganicallthetime,butyoucanchoosecertainproducethatislesscontaminatedthanothers.CheckouttheClean15andtheDirtyDozenattheEnvironmentalWorkingGroupwebsite,www.ewg.org.Signupfortheirnewslettersandgetinvolvedwiththeclean-foodmovement.Bybuyingorganicyousupportfarmerswhocareabouttheenvironment,ourhealth,andthequalityofourfood,andyouwillprotectyourselfandyourfamilyfromtheseharmfulchemicals.Howcanyoutellifthefoodyou’rebuyingisorganic?Readthelittlestickersonyourproduce.Ifthestickerhasafour-digitnumberstartingwitha3ora4,it’sconventionallygrown.Ifithasafive-digitnumberbeginningwitha9,it’sorganic.

BUYLOCALMostproduceispickedweeksbeforeitisripe,travelsmanymiles,andthenisblastedwithethylenegasrightbeforeithitsthestoreshelvestoquicklyripenit.Ifyouwanttogetthefreshestfoodforthebestprice,thenyourlocalfarmer’smarketisyourbestsource.Produceispickedfromthefarmthatmorningandsoldforlessthanyouwillpayatthegrocerystore.Therearealsocommunity-supportedagriculture(CSA)programsthatyoucanjointhatwillsupplyyouwithlocallygrownproduceinseason.Thesebuyinggroupsarea

supplyyouwithlocallygrownproduceinseason.Thesebuyinggroupsareawaytoinvestinlocalfarmsandguaranteefarmersthattheircropswillbepurchased.Theyareveryaffordable,andyougetalotofbangforyourbuckwhenthecropsareharvested.Therearealsomanyweeklyproducedeliveryservicesthatwillbringaboxoffreshproducetoyourdoor.Youcanoftentailortheseboxestoincludemorevegetablesormorefruit,andyoucanrequestcertainitemstonotbeincluded.They’realsoveryaffordableandwillsaveyouanextratriptothemarket.InSouthernCalifornia,wehaveseveralofthesedeliveryservices.IhaveoneinmyhometowncalledBeachgreensthatgetsallitsproducefromsmalllocal,organic,andsustainablefarms.Igetbeautiful,heirloomvarietiesofproduceIwouldneverseeatatypicalgrocerystore,anditfeelslikeChristmaseveryweekwhenIopenthebox!

BUYSEASONALLYBesidesthebetterflavorandcheaperpriceofbuyingseasonally,thereissomethingtoeatingthefoodsthatMotherNatureprovidesforusatcertaintimesoftheyear.Inspringtime,naturegivesuscleansingfoodssuchastenderleafygreens,grapefruits,lemons,oranges,berries,anddandelion.Thisisanexcellenttimetodoadetoxsuchasajuicefast.Inthesummer,naturegivesuscoolingfoodslikewatermelon,peaches,tomatoes,cucumber,andzucchini.Thisisanidealtimetotrya100percentrawdiet.Inautumnandwinter,wegetgroundingandwarmingfoodslikebeets,carrots,onions,garlic,sweetpotatoes,squashes,andcruciferousvegetablessuchascabbage,kale,andBrusselssprouts.(Ofcourse,thiswillvarydependingonwhereyoulive.)EatingseasonallyisanancientEasterntraditionthatconnectsustoourlocationandtherhythmofnature’scycles,andgetsusmoreintunewithourbody,whichresultsinbetterhealth.

AVOIDGMOSGeneticallymodifiedorganisms,orGMOs,areslowlycreepingintoourfoodsupply.Ifthelargebiotechnologycorporationshavetheirway,theywillbeabletocontinuetamperingwithourfoodwithoutourknowledge.Bysplicingtogethergenesfrombacteriumandgenesofplants,thesecompaniescancreatepest-ordrought-resistantfrankenfoodsthatnatureneverintended.GMOshaveneverbeentestedonhumans,butlaboratorystudieshaveshownanimalsthateatgeneticallyengineeredfoodbecomeinfertilebythethirdgeneration.GMOshavealsobeenshowntocauseliverdamage,organfailure,allergies,digestivebleeding,andbirthdefects.Currently,thelawdoesnotrequireGMOstobelabeledsoit’simportanttoknowwhatfoodstoavoid.As

ofrightnow,themajorityofcorn,soy,canola,cottonseed,andHawaiianpapayaisgeneticallymodified.Corn,soy,andcanolaarefoundinmanyprepackagedandprocessedfoods,socheckthelabelsbeforeyoubuy.Soon,geneticallyengineeredalfalfa,tomatoes,chicory,flax,potato,rice,sugarbeets,apples,andsquashwillbefillingthestoreshelvesaswell.Thisisanothergreatreasontobuyorganicandbecomeachampionforclean,safefood.IhighlyrecommendwatchingthedocumentaryTheFutureofFoodtofindoutmoreabouthowMonsantoandotherbiotechcompaniesaretryingtocontroltheglobalfoodsupply.

JusttheBasics:StockingYourPantryHereareafewofthestaplesusedregularlyinthisbook.Healthfoodstoreswillbeyourbestsourcefororganicingredients.Youcanalsofindgooddealsonline.Visitmystoreatwww.rawjudita.comforsomehard-to-finditems.

FRUITS:Lookforfresh,unbruisedfruit.Irarelybuyfrozenfruit,butifIhaveanexcess,I’llfreezeorjuiceit.•Lemons•Limes•Apples•Oranges•Bananas•Avocados•YoungThaicoconuts•Andalittlebitofwhateveriscurrentlyinseason

VEGETABLESANDLEAFYGREENS:Avoidprecut,prepackagedvegetablesthathavebeensittinginplasticbagsandcontainersforwhoknowshowlong.Insteadpickloose,vibrant-lookingvegetables,andbuyonlyasmuchasyouwilluseinfivetosevendays.•Kale•Spinach•Mesclunorspringmix•Cucumbers•Celery•Carrots•Zucchini•Onions(red,white,yellow)•Tomatoes•Bellpeppers(red,orange,andyellow;notgreen—they’reunripe!)

HERBS:Igrowmanyherbsinmygardenandonmykitchenwindowsill.It’smuchmoreeconomicalthanbuyingthematthestore,andthey’reprettytolookat.Iusethesethemost.•Basil•Mint•Cilantro•Parsley•Thyme•Oregano•Dill

RAWNUTSANDSEEDS:Rawnutsgorancidquickly,sobuyonlyamonth’sworth.•Almonds•Walnuts•Cashews•Hazelnuts•Pinenuts•Chiaseeds•Hempseeds•Pumpkinseeds•Sunflowerseeds

GRAINS:Thesearetheonlygrainsusedinthisbook.•Gluten-freewholeoatgroats•Gluten-freerolledoats

NUTANDSEEDBUTTERS:Youcanfindrawnutbuttersatmosthealthfoodstores.Onceopened,refrigerateandusewithintwomonths.•Almondbutter•Unroastedtahini

OILS:Lookfororganic,cold-pressed,extra-virginoilstogetthebestflavorandhighestnutrientcontent.ThebestseedoilsonthemarketareAndreasbrand.•Oliveoil•Flaxseedoil•Hazelnutoil•Unrefinedcoconutoil

SALTS:Tossthechemicallyprocessed,iodizedsaltandinsteaduseatracemineral-rich,naturalseasaltorpinksalt.•Celticseasalt•Himalayanpinksalt

SEAVEGETABLES:Irecommendcheckingthesourcebeforebuying.NorthAtlanticseaweedsaretheleastcontaminatedatthistime.Herearemyfavorites.•Rawnorisheets•Dulseflakesorpieces•Arame

SPICESANDFLAVORINGS:Youcertainlydon’tneedtobuyeverythingonthislist,buttheydobringavarietyofgreatflavorstorawfoods.Whenpurchasingdriedherbs,buysmallquantitiesandreplacethemeverysixmonths.•Applecidervinegar(raw,unfiltered)•Balsamicvinegar•Nutritionalyeast•Namashoyuortamari(fermented,traditionallybrewedsoysauces)•Sweet,white,orchickpeamisopaste•WholegrainDijonmustard•Freshgarlic•Freshginger•Vanillabeans•Vanillaextract(Ipreferalcohol-freefromFrontierFoods)

•Vanillaextract(Ipreferalcohol-freefromFrontierFoods)•Sun-driedtomatoes(dry,notpackedinoil)•Blackorwhitesesameseeds•Capers•Driedolives•Cacaopowderandnibs•Untoastedcarobpowder•Clovepowder•Wholenutmeg•Cinnamonsticks•Blackandwhitepepper•Garlicpowder•Onionpowder•Cumin•Cardamom•Paprika•Chipotlechilipowder•Cayennepepper•Crushedredpepper•Turmeric•Pumpkinpiespiceblend•Italianseasoningblend•Curryseasoningblend•Mexicanchilipowder•Garammasala

SUN–DRIEDFRUITS:Avoiddriedfruitcontainingsulfurdioxide,vegetablesoils,orsugar.•Raisins•Medjooldates•Cranberries•Apples•Cherries•Gojiberries

•Gojiberries•Driedshreddedcoconut(unsweetened)

SWEETENERS:Iusevarioussweeteners,butthesearemygo-tosfortheirversatilityandneutraloruniqueflavor.•Agavenectar(clear)•Xylitol•Stevia(liquid)•Maplesyrup(gradeB)•Rawhoney

Note:Someingredientsinthisbookarenot100percentraw,suchasmaplesyrupandrolledoats.I’mnotaraw-foodpuritan,sobendingtherulesdoesn’tbotherme,especiallysincethey’restillfullofgoodmineralsandincrediblytasty!

EquipmentYoudon’tneedtogooutandbuyspecial,expensiveequipmenttogetstartedwithrawfood.Youprobablyalreadyhaveeverythingyouneed,butafewgadgetshereandtherecanmakethingseasier.Here’salistofsomeraw-foodkitchenbasicsIkeepinmykitchen.

AGOODKNIFE:You’regoingtodoalotofslicinganddicingsogetyourselfagood-quality8-inch(20cm)chef’sknife.Aparingknifeisalsohandy,asisaknifesharpener(moreaccidentshappenwithadullknifethanasharpone).

CUTTINGBOARD:Ilikewoodandbambooboardswithalargesurfacearea.

MEASURINGCUPSANDSPOONS:Getasetofdrymeasuringcupsaswellasaliquidmeasuringcupandasetofmeasuringspoons.

MIXINGBOWLS:Small,medium,andlargebowlstohelpyoumakeyourrawcreations.

HANDYUTENSILS:Theseincludethingslikearubberspatula,peeler,whisk,smalloffsetspatula,mixingspoon,handgrater,julienneslicer,strainer/colander,sushimat,citrusreamer,spicegrinder,andsqueezebottle.

MICROPLANE:Thisoneisoptional.Thislong,finegraterisexcellentformincinggarlicandgratingzestandspices,andisoneofmyfavoritegadgetsinthekitchen.

NUTMILKBAG:Thisreusablenylonbagisusedtostrainnutpulpwhenmakingnondairynutmilk.

MASONJARSANDSTORAGECONTAINERS:Iusequart-sizemasonjarstosoaknutsandstoresaucesandingredients,andI

Iusequart-sizemasonjarstosoaknutsandstoresaucesandingredients,andIdrinkmysmoothiesoutofthem,too.Avarietyofdifferentstoragecontainersareessential.Iprefertouseglasscontainersoverplastic.

SPIRALIZER:Thisfunlittlecontraptionwillturnzucchini,daikonradish,carrots,andothervegetablesintospaghettinoodles.

MANDOLINE:Thiswillcutyourvegetablesintopaper-thinslices.It’sabigtimesaver,butyoucanalwaysdoitbyhand.

ICEPOPMAKER:Thisoneisoptional,butIhaveseveralicepoprecipesthatfittheNorpoFrozenIcePopMaker,thoughanybrandwillwork.Youcanevenuseanicecubetrayforyouricepops.

MINICUPCAKEPAN:Thisisoptionalthoughveryhelpfultomakemycupcakerecipes.Theykeeptheshapemuchbetter,butyoucanbypassitandjustpressdoughcarefullyintothewrappersbyhand.

PASTRYBAG:Thisoptionaltoolmakesicingyourcupcakesabreeze,butalittlebutterknifeandsomepatiencewillwork,too.

FOODPROCESSOR:Aseven-cup(1.6liter)foodprocessorisbigenoughtohandleeverythinginthisbook.IuseonlytheSbladeformyrecipes,butashreddingbladeisalsoreallyhandyforpreppinglargeamountsofvegetables.

BLENDER:Ahigh-speedblenderlikeaVitamixorBlendtecisatreattoownandaworthwhileinvestmentifyouloveworkinginthekitchen.Youcanmakethesilkiestsaucesandcreamsaswellasgelatosandnutbutters,but,unfortunately,theseblenderscanbeabitpricey.Aconventionalblenderwilldojustfinestartingout,butitmaymeanabitmoreeffortandtheresultsmaynotbeassmooth.Aminiblenderisalsohandyformakingsmallbatches—it’snotessentialbutnicetohave.

JUICER:Getajuicerthatcanhandleeverythingfromfruitsandvegetablestoleafygreens.I’vehadanOmega8005foryears.It’sanall-purposemachine,butalittleslowandclunky.Fasterjuicersareconvenient,butthespeedoxidizesthenutrients,soit’sabitoftradeoffwithwhicheveroneyougowith.Ifyouhaveonlyablender,youcanprocessyourfruitsandveggieswithalittlebitofwaterandthensqueezetheliquidthroughanutmilkbagtomakejuice.

DEHYDRATOR:I’vemadetherecipesinthisbookdehydrator-free,butifyouownone,useittowarmyourrawdishes.MybookGoingRawcontainsdeliciousrecipesthatcallforadehydrator.

Techniques,Tips,andTricksYoudon’thavetogotoculinaryschooltobecomeaproficientrawfoodhomechef.Hereareafeweasytechniquesandtipstohelpyouwiththerecipesinthisbook.Itmightbealittleslowgoingatfirst,butwithabitofpracticeyouwillbeaproinnotime!

SPIRALIZINGVEGETABLESTurningyourveggiesintonoodlesisabreezewithaspiralizer.It’sbesttousevegetablesthatarestraightanddon’tcontainalotofseedslikecucumbersorverylargezucchinis.Ipreferspiralizersthatmakethickerspaghetti-likenoodlesinsteadofveryfineangelhairbecausethelargernoodlesreleaselesswater.Ifyoudon’townaspiralizeryet,youcanmakeribbonsusingavegetablepeeler.

VANILLABEANSIloveusingfreshvanillabeans,buttheycanbesomewhatpriceyifyoubuythemindividually.I’veseensinglebeanssellingfor$10whenIgetthemforaround$0.50eachbybuyingtheminbulk.Checktheresourcessection(page169)forsuggestionsonwheretobuythemandsavebigtime.Youcanalsofindvanillapowder,whichiswholevanillabeansgroundeddown.Alittlegoesalongwaysostartoffsmalloritmayovertakeyourdish.

Toscrapeafreshvanillabean,useaparingknifetomakeaslitdownthemiddlewithoutcuttingallthewaythrough.Usethetipoftheknifetoopenupthebeanandexposetheseeds.Usethesideoftheknifetoscrapeoutseeds.Isteepleftoverpodsinteasordrythemoutandgrindthemintovanillapowder.

SOAKINGNUTSANDSEEDSSoakingnutsandseedsnotonlymakesthemeasiertoblend,butitalsoremovestheenzymeinhibitorsthatmakeseedsandnutsdormant.Removingtheenzymeinhibitorsdecreasessomeoftheacidityandbitternessandmakesthemeasiertodigest.Brazilnuts,cashews,andhazelnutsdonothaveenzymeinhibitors,butsoakingthemwillhelpthemblendbetterifyoudon’thaveahigh-powerblender.Irecommendsoakingthemfortwohours,butit’snottotallynecessary.

Soaknutsbyputtingtheminabowlandcoveringthemwithwater.Youcaneitherleavethemonthecounterorintherefrigerator.Iprefertoleavemine

eitherleavethemonthecounterorintherefrigerator.IprefertoleavemineonthecountersoIdon’tforgetaboutthem.

Soaktimeswilldependonwhichnutsyouuse.Youcanalsouseseedsoracombinationofboth.

SoakingTime•Brazilnuts:2hours•Almonds:8-12hours•Cashews:2hours•Hazelnuts:2hours•Pecans:4-6hours•Pumpkinseeds:4-6hours•Walnuts:6-8hours•Hempseeds:None(notnecessarytosoak)

THERAWDEALONRAWNUTSIn2008,theFDArequiredallalmondsgrownintheUnitedStatestobepasteurizedtopreventsalmonellacontamination.Underthisnewlaw,almondgrowerswerestillallowedtolabelthealmondsraw,though,technically,theyarenolongeraliving,sproutableseed.Sincethen,manynutgrowershavepasteurizedviagas,steam,orirradiationnotonlytheiralmonds,butalmostallnuts.Rawnutspurchasedatmostchaingrocersareprettymuchallpasteurized.Thisisunfortunate,butitdoesn’tmeanit’sallbad.Pasteurizednutsstillcontainhealthyfatsandminerals.Thegoodnewsisimportednuts,suchasItalianalmonds,donothavebepasteurized,andthereisaloopholeforU.S.farmerstobeabletosellrawnutsdirectlytoconsumers.Youcanfindtrulyrawnutsonsomerawfoodwebsites,andmanyoffergreatdealsonbulkpurchases.

YOUNGTHAICOCONUTSTwopopulartypesofcoconutsareavailableatmosthealthfoodstoresandAsianmarkets:theiconicfuzzybrowncoconutsandtheyoungThaicoconuts.Thelatterarethewhite-huskedcoconutswithcut,cone-shapedtopsusuallyfoundintherefrigeratedproducesection.

Maturecoconutshaveverythickdrymeatandlittlewater,whileyoungThaicoconutshaveasmallamountofsoftmeatandcontain1to2cups(235-353ml)ofwater.Lookforoneswithasoft,spongyhuskandnodarkpurplespots

ml)ofwater.Lookforoneswithasoft,spongyhuskandnodarkpurplespotsorcracksonthebottom.OnlyyoungThaicoconutsareusedfortherecipesinthisbook.

OpeningYoungThaiCoconuts

Therearetwowaystoopenacoconut.Irecommendgettingagood-sizecleaveraswellasasturdychef’sknife.

IMPORTANT:Stayfocusedwhenusingacleaver.Donotraiseyourarmaboveyourheadorleaveyourfingersexposedanywherenearthetarget.

THEQUICKMETHOD:Placecoconutonahard,flatsurface.Useacleaver(andyourburlymuscles)tomakefourdeepcutsintothetopofthecone.Keepyourhandsoffthecoconut,ok?It’squick,easyandmostofthetimenotmessy.Removethetopandskipdowntostep4.

THEEASYMETHOD:1.Useasharpknifetoremovethehuskfromthetopportionofthecoconut,

exposingthebrownnut.2.Turnthecoconutonitssideandholditfirmlyfromthebottom.Withthe

heelofasharpcleaver,aimfortheoutermostpartoftheexposednutandgiveitafirmwhack.Itmaytakeafewtries,dependingonthecoconut.

3.Onceyouhavetheheelfirmlyinthenut,turnthecoconutbackonitsbaseandliftthecleavertocreateaflap.Thiswillhappenverynaturallyasthecrackwillalways(ok,usually)createaperfectcircle.

4.Pourthecoconutwaterthroughafinestrainerbeforeusingtoremoveanyshellpieces.

5.Thewatershouldbeclearorslightlycloudyandsweet.Ifitispurple,verycloudy,orsmellsoff,youshoulddiscardthewholecoconut.Alwaysdoatastetestbeforeusingthecoconutorcoconutwaterinarecipe.

6.Storethewaterintherefrigeratorandusewithinthreedays.

Scraping1.Usearubberspatulatoscrapeoutthemeat.Dependingonhowyoungthe

1.Usearubberspatulatoscrapeoutthemeat.Dependingonhowyoungthecoconutis,youwillhavemeatrangingfromverygelatinoustothickandfirm.

2.Removeanybitsofshellwithaparingknife.3.Coconutmeatstoresverywell.Keepitinthefreezeruntilyou’rereadytouseit.

ToMakeCoconutMilk1.Addthecoconutwaterandscrapedmeatofthecoconutintoahigh-powerblenderandprocessuntilsmooth.Ifthecoconutmilkcomesouttoowateryorlooksspeckledaddadditionalcoconutmeat(fromanothercoconut)untilithasaconsistent,milky(notspeckled)texture(itwillbealittlethickerthancanned,storeboughtcoconutmilk).

2.Coconutmilkisgreattouseinsmoothies,desserts,soups,andsauces.Iuseitinseveraloftherecipesinthisbook,includingtheCarrotGingerCoconutSoup(page77)andCocojito(page63).

FOODSTORAGE

Fruit:Somefoodsarebestleftonthecountertopsuchastomatoes,nectarines,peaches,pears,plums,watermelon,citrusfruits,unripebananasandothertropicalfruit,andavocados.Ripentropicalfruitonthecounterandthenmoveittotherefrigerator.Whenavocadosarefullyripe,stickthemintherefrigeratorwherethey’llkeepforanothertwotothreedays.Foodsthatspoilthefastestareavocados,bananas,basil,cherries,corn,dill,mushrooms,strawberries,andwatercress.Eatthemwithintwotothreedaysofbuyingthem.

Leafygreens:Tokeepyourherbsandleafygreensfromgettingsadandslimy,washthemincoldwater,patthemmostlydry,andwraptheminpapertowels.IlikestoringtheminEverettgreenbags,butaregularplasticbagwilldo.Thiswillkeepthemfreshforuptooneweek.

Vegetables:Mostvegetablescanbestoredinaplasticbagintherefrigeratorforseveraldays,suchasbroccoli,cauliflower,cucumbers,celery,greenonions,peppers,beets,carrots,andsummersquash.Removetopsofbeetsandcarrots.Storetopslikeleafygreensandusetheminsaladsandjuices.

Garlicandonions:

Storeinthepantryawayfromheatandlight.

Berries:Storeberriesintherefrigerator,unwashed,intheiroriginalcontainer.

Mushrooms:Storeinapaperbagintherefrigerator.

Oils:Olive,flax,andotherseedoilsshouldbekeptintherefrigeratorandawayfromlight.Theygorancidquickly,sousethemwithinonemonthofopening.Coconutoilisveryshelfstableandcanlastforseveralweeksinyourpantry.

Nutsandseeds:Istorethemintherefrigeratortomaintaintheirfreshness.

Oats:Oatswilllastthreemonthsinanairtightcontainerinthecupboardorsixmonthsifstoredintherefrigerator.

Seaweeds:Storeinanairtightcontainerinthecupboardtoretainfreshness.

Note:Freshenupyourlimpgreens,celery,carrots,andgreenonionsbytrimmingoffwhateverdoesn’tneedreviving.Submergeinasinkorbowloficecoldwaterforseveralminutes.Shakeoffexcesswaterbutdonotdrycompletely.Looselywrapinpapertowelsandplaceinaplasticbagandreturntotherefrigerator.Theyshouldperkupintwotothreehours.

BLENDINGTIPSPlaceliquidingredientsintotheblenderfirst,followedbysolidanddryingredients.Thiswillhelpgetthebladesmoving.

Thefrictionfromhighpowerblenderscanheatupyourfood.Thisisgreatifyou’remakingasoup,butiftheblendermotorgetstoohotbyrunningexcessively,itwillshutdownfor15minutesormoredependingonwhatbrandyou’reusing.

Foreasycleanup,fillwithwaterandasquirtofdishsoap,blend,andrinse.

FOODPROCESSORTIPSFoodprocessorsarebetterforblendingsolidfoodswhileablenderisbettersuitedforliquids.

Usethe“Pulse”buttontoquicklychopyouringredientsorusethe“On”

Usethe“Pulse”buttontoquicklychopyouringredientsorusethe“On”buttontoblendandhomogenizeingredients.

Youmayneedtostopandstartyourmixtureifitstartstocreepupthesides.Scrapedownthesidesofthecontainerandpushingredientstowardthebladeasneeded.

TheRawFoodGroupsThinkyou’llstarveonaraw-fooddiet?Youwon’t!Here’sanoverviewofmanyofthedeliciousfarethatyoucanenjoy.

FRUITSFruitsareloadedwithvitamins,minerals,phytonutrients,andsimplesugarstofuelourcells.Onaraw-fooddiet,you’llenjoyapples,oranges,strawberries,pineapples,papaya,bananas,apricots,plums,dates,driedfruits.

VEGETABLESVegetablesarelowincaloriesandfulloffiber,soyoucaneatasmuchasyoulike.Munchoncucumbers,celery,bellpeppers,tomatoes,beets,zucchini,broccoli,cauliflower,peas,corn,andsoon.

LEAFYGREENSGreenleavesareessentialtoarawfooddietbecausetheycontainessentialmineralssuchascalcium,iron,andmagnesium,andareagreatsourceofproteinandblood-buildingchlorophyll.Greenandredleaflettuce,kale,spinach,collards,Swisschard,romaine,bokchoy,watercress,arugula,dandelion,andlambsquartersareafewleafygreenall-stars.

SEEDSPumpkin,sunflower,hemp,flax,chia,andsesameseedsareagreatsourceofprotein,mineralsandessentialfattyacids.

NUTSAlmonds,cashews,Brazilnuts,walnuts,pecans,pinenuts,hazelnuts,pistachios,wildjunglepeanuts,andmacadamianutsallcontainheart-healthyfats,protein,andminerals.

GRAINSOats,kamut,spelt,quinoa,buckwheat,andhand-parchedwildricecanallbepreparedraw.Inthisbookwewillonlybeusingoats,theeasiestonetoprepare.

SPROUTSAlfalfa,sunflower,broccoli,clover,mungbeans,chickpeas,lentils,andquinoaarejustafewtypesofsproutsyoucangrowathomeandenjoyinsaladsandwraps.Seemyfirstbook,GoingRaw,forinformationonhowtogrowyourownsprouts.

FERMENTEDFOODSFermentedfoodscontainhighamountsofbeneficialbacteriathathelpimproveourdigestionandstrengthenourimmunesystem.Sauerkrautandculturedvegetables,kombucha,water,coconutandkefir,almondandcoconutyogurt,andmisopasteareallpartofaraw-fooddiet.

FATSAvocados,coconuts,andsun-driedolivesaswellasoilssuchascoconut,flaxseed,hempseed,sachainchi,andoliveoilareallhealthyfats.Makesureoilsarecold-pressed(notexpeller-pressed)andextravirgin.

Note:DOavoidpeanutoil,whichisrefinedandmaycauseallergicreactions,andrawsunflowerandsaffloweroils,whichcontaintoomuchinflammatoryomega-6.Alsoavoidcanola,soybean,andcornoil,becausetheyareveryprocessedandmaycomefromgeneticallymodifiedcrops.

SEAVEGETABLESThereareatleasttwodozenedibleseaweeds,butmyfavoritesaredulse,kelp,nori,wakame,andarame.They’refullofessentialtracemineralsandaminoacidsandhavegreatradiation-protectingqualities.

SUPERFOODSSuperfoodshaveexceptionallyhighconcentrationsofnutrientsanduniqueproperties.Therearemanyoutthere,butmyfavoritesaregojiberries,macapowder,beepollen,blue-greenalgae,marinephytoplankton,andcacao.Seepage34-35formoreonsuperfoods.

SWEETENERSClearagavenectar,palmsugar,rawhoney,stevia,yaconsyrup,mesquitepowder,xylitol,erythritol,lucuma,maplesyrup,anddehydratedcanejuice(rapadura)allnaturallyaddsweetness.Exceptforrawhoney,driedstevialeaf,lucuma,andmesquite,mostsugarsareprocessedtosomeextentandarenotconsideredtrulyraw,eveniftheyarelabeledassuch.Avoidwhiteprocessed

consideredtrulyraw,eveniftheyarelabeledassuch.Avoidwhiteprocessedsugar,sugarintheraw,andturbinadosugar,whichareallstrippedoftheirminerals.Alsosteerclearofallartificialsweetenerssuchasaspartame,sucralose,andsaccharin.

AnOverviewofAlternativeSweetenersTherearemanydifferentalternativesweetenersonthemarketthatyoucanuseinyourrawcreations.Mostareprocessedtosomedegree,butIhavefoundtheoneslistedheretobethebestandsafestchoicefortheconsciouschef.

STEVIAThissweetenercomesfromthesteviaplant,whoseleavescanbedriedandgroundintoagreen,all-naturalpowder.It’sintenselysweetwithabitter,licorice-likeaftertaste.Italsocomesinaprocessedwhitepowderformaswell

licorice-likeaftertaste.Italsocomesinaprocessedwhitepowderformaswellasaliquid.Iprefertouseliquidsteviainmyrecipesandfinditworksbestinbeverages.Ithasnosideeffects,noimpactonbloodsugar,andissafefordiabetics,cancerpatients,andthoseonacandida-eliminationdiet.Alittlegoesalongway,souseitsparingly.IliketouseSteviaBotanicaandSweetleafbrandsinmyrecipes.

AGAVENECTAROncethekingofnaturalsweeteners,thissweet,neutral-tastingliquidhasbeencriticizedinsomehealthcirclesforbeingworsethanhigh-fructosecornsyrupasit,too,iscomposedmostlyoffructose.Ifindthattoberatheralarmistsinceagaveisminimallyprocessedfromthesucculentagaveplantwhilehigh-fructosecornsyrupisahighlyprocessedrefinedsugarmadefromgeneticallymodifiedcorn.Fruitalsocontainsfructose,butnooneissayingweshouldavoidfruitliketheplague.Qualityisimportant,though.Theagavenectaryouwanttolookforisclear.Youwillfindmanyambershadesofagavelabeledasrawbecausefructosewillcaramelizeat110°F(43°C).Thisisbelowthe118°F(48°C)rawlimitsocompaniesfeeltheycangoaheadandcallitraw,thoughithasclearlygonethroughachemicalchange.Sincesomepeoplehaveanaversiontoit,I’mnotusingitasmuchinthisbook,butIhaveincludeditinrecipeswhereIthinkitworksthebestcomparedtoothersweeteners.

XYLITOLXyloisGreekforwood,fromwhichthissweetenerismostlyharvested.Itisazero-glycemic,crystallizedsugaralcoholthathasnoeffectonbloodsugaranddoesnotcontributetobacteriaandyeastgrowth,makingitagreatoptionfordiabeticsandcandidasufferers.Iusethissweetenerquiteabitasittastesverymuchlikesucroseandworksmagnificentlyindesserts.Ichosetousethissweetenerthemostinthisbookbecauseitiseasytofindinmosthealthfoodstores.It’sperfectlysafeandhasnomajorsideeffects,thoughalaxativeeffectmayoccurwithoverconsumption.Ifyou’resensitivetoit,thenIrecommendtryingerythritolinstead.

ERYTHRITOLThiscrystallizedsweetener,extractedbyfermentingfruitsugars,isverysimilartoxylitol.It’salsoazero-glycemicsugaralcoholandisabitlesssweetthansucrose.Itisabsorbedintothebloodstreamfromthestomach,nottheintestines,soitwillnotcauseanydigestivedisturbances.Ifyouwouldliketouseitinsteadofxylitol,youwillneedalittlebitmoreofittoachievethesameamountofsweetness.

sameamountofsweetness.

YACONSYRUPThislow-glycemic,thick,molasses-likesyrupismadefromthetuberousrootsoftheyaconplant.Becauseitcomesfromtheground,itisverymineralrichandalsocontains50percentfructooligosacharides,short-chainfructosemoleculesthatarenotdigestedbythebodyandhavenoimpactonbloodsugar.Itisalsoaprebiotic,asithelpsfeedbeneficialbacteria.Yaconsyruphashalfthecaloriesofsugarandisdiabeticfriendly.IuseorganicyaconsyrupbyNavitasNaturals.

MAPLESYRUPIusethisdelicious,mineral-richsweetenertoenhancetheflavorofdessertsandgranolas.Itdoesimpactbloodsugarandfeedsbacteriaandyeastsoavoiditifyouarediabeticorfollowingananticandidaoranticancerdiet.

COCONUTPALMSUGARAlight-browncrystallizedsweetenermadefromtheevaporatednectarofpalmtrees,coconutpalmsugarisminimallyprocessedandcontainsanarrayofmineralsandvitamins.Itislowerontheglycemicindexthanagaveorhoneyandtastesdelicious.Avoiditifyouarefollowingananticandidaoranticancerdiet.

EVAPORATEDCANEJUICEThisisaminimallyprocessedformofsugarthatstillhasthenutrientsintactfromthesugarcane.It’sabrown,grainysweetenerthatiswonderfultouseinrawpiecrustsandotherdesserts.It’samuchbetteralternativetorefinedsugar,butavoiditifyouarediabeticoronananticandidaoranticancerprogram.

HONEYThoughnotaveganproduct,honeydoeshavewonderfulhealingpropertiesandcomesinmanydifferentfloralvarieties.Makesurethelabelsaysunfilteredandraw.Donotgiveittobabiesandavoiditifyouareonalow-sugar,anticandida,oranticancerprogram.

DATESYoucansweetenmanyrecipeswithdates.They’reallnaturalandfullofminerals.MyfavoritedatesareMedjooldates,whicharelarge,softandcaramel-like.Avoidifyouareonalow-sugar,anticandida,oranticancerprogram.

program.

Thoughsomerecipesarespecificaboutwhichsweetenertouse,manyallowyoutochooseyoursweetenerofchoice.SometimesIliketouseacombinationoftwodifferentsweeteners,likeafewdropsofsteviaalongwithagave.

SuperfoodsTherearesomefoodsthataresohealth-promoting,theydeservetheirowncategory.Thesefoodsusuallyhaveexceptionallyhighphytonutrientandantioxidantcontentorothernutritionalbenefits.Thefollowingaretherockstarsoftheraw-foodworld.EventhoughIdon’tusealloftheseinthisbook,Isuggestyouexperimentwithasmanyasyoucan.Theyareeasytoincorporateintoyourcookeddishesaswell.

HEMPSEEDSTheserich,nuttyseedswillnotgiveyouthemunchies,norwiththeygrowintoamedicinalplantforyourherbcollection.Buttheyarefullofessentialfattyacidslikeomega-3and-6andgamma-linolenicacid,asuper-anti-inflammatoryfattyacidthathelpsbalancehormones.Hempseedsarealsoveryhighincompleteprotein.Infact,theyare35percentdigestibleproteinandanexcellentsourceofmajorandtraceminerals.Ienjoythemsprinkledoversalads,blendedintosmoothies,mixedintochocolatetreats,ormadeintoanutmilk(page59).

GOJIBERRIESThesepretty,redberrieshavebeenusedasatonicherbintraditionalChinesemedicineforcenturies.Consideredanadaptogen,atermusedtodescribeherbsthathavetherapeuticeffectsonthebody,gojiberrieshavebeenknowntosupporttheliver,kidney,andadrenalsandboostimmunefunction.TheycontaintwotofourtimestheamountofantioxidantsfoundinblueberriesandaretheonlyfoodknowntostimulatethebodytoproducemoreHGH,making

itagreatantiagingfood.Gojiberriesalsocontainallessentialaminoacids,iron,andothertraceminerals.Enjoytheminsmoothies,asasnack,overcereal,orindeserts.

CACAOThisdeliciousbeanisveryhighinantioxidants,heart-protectingmagnesium,blood-sugar-balancingchromium,andimmune-supportingzinc.It’salsohighintryptophan,amood-enhancingaminoacidthatisresponsiblefortheproductionofserotonin,ourprimaryneurotransmitter.Enjoycacaoinpowderformorasnibsinsmoothiesanddesserts.

COCONUTSCoconutshaveahostofgreathealthbenefits.Theycontainlauricacid,whichyourbodyconvertstomonolaurin,acompoundthatisantimicrobial,antifungal,antiparasitic,andantibacterial.Lauricacidisalsoamedium-chainfattyacid(MCFA)thatiseasilydigestedandusedasfuel—likecarbohydratesbutwithouttheinsulinspike.MCFAsactuallyboostyourmetabolismandhelpyourbodyburnfatforfuel,helpingyougetleanandmean.Blendcoconutmeatandoilintosmoothiesanddesserts.Usecoconutoilasamoisturizer,asshavingcream,orinyourhairtotamethefrizzies.

CHIASEEDSYoumayremembercha-cha-cha-chiapetsfromwhenyouwereyounger.Well,nowthetinyancientLatinAmericanchiaseedsaremakingacomebackinabigway.Theyareanexcellentsourceofessentialfattyacids,havingounceforouncemoreomega-3thansalmon.Chiaisalsoacompleteproteinandagreatsourceofcalcium,potassium,andfiber.Theycanhelpregulatebloodsugar,curbyourappetite,andprovidelong-lastingenergy.Chiaseedsdon’thavetobegroundlikeflaxseedstogetallthenutrients.Addthemtosmoothiesortrytheminchiapuddings(page44)orChiaFresca(page68).

SPIRULINAThisancient,single-celled,blue-greenspiralalgaehasexistedsincethedawnoftime.Itisthesimplestoflifeformsandcontainsinitthebuildingblocksoflife,asitistheverybeginningofthefoodchain.Itgrowsnaturallyinwarm,alkalinelakesandpondsandhasbeeneatenasafoodforfivethousandyears.Ithasahigherconcentrationofprotein(59percentto71percent)thananyotherplantfoodandhasasmuchironasredmeat.Itisalsorichinvitamins,chlorophyll,phytonutrients,andenzymes.Buyitasapowderanduseitin

chlorophyll,phytonutrients,andenzymes.Buyitasapowderanduseitinsmoothiesanddressings,sprinkleitoversalads,oraddittorawdarkchocolatedesserts.

CHLORELLA:Likespirulina,chlorellaisasingle-celledmicroalgae.Itgetsitsnamefromthehighamountofchlorophyllitpossesses.Itisalsorichinvitamins,minerals,aminoacids,essentialfattyacids,andphytonutrients.Itssuperpoweristhatitisagreatdetoxifier,clearingheavymetals,pesticides,andothertoxiccompoundsfromthebody’stissues.It’salsoagreatliverandbloodcleanserandimprovesimmunefunctioninpeopleundergoingchemotherapy.Italsohasanunusualabilitytomultiplythegrowthrateoflactobacillus(beneficialbacteria)inourstomachandintestines,therebyimprovingdigestionandassimilationofnutrients.Chlorellacanbetakenasapowderorpressedtablets.Thetabletsareactuallyreallytastytochewonbutwillturnyourmouthbrightgreen.Don’tchewonthembeforeabigdate!

MACAMacarootisgrownhighinthePeruvianAndes.Itisharvested,dried,andgroundintoapowder.Ithasbeenenjoyedforthepast2,600yearsforitslibido-enhancingpropertiesaswellasforimprovingstrengthandstamina.Likegojiberries,itisanadaptogenandhastheabilitytobalancethebody’sglandular-hormonal,nervous,andcardiovascularsystems.It’sbeenknowntoimproveproblemswithanemia,stress,chronicfatigue,depression,fertility,thyroidissues,PMS,andmenopausalsymptoms.Usepowderedmacainsmoothiesanddesserts.

BEEPOLLENOneofthemostcompletefoodsfoundinnature,beepollencontainsalltwenty-twoaminoacids,eighteenvitamins,fourteenfattyacids,andanarrayofminerals,enzymes,andantioxidants,aswellashavingaphrodisiacandfertility-improvingproperties.Athletescanbenefitfromincreasedstrength,endurance,energy,andspeedbytakingbeepollen.Enjoyitinsmoothies,elixirs,desserts,orbyitself.

ACAIThislittlebluish-purpleberrycomesfromtheAmazonrainforestsofBrazil.Itcontainshighlevelsofessentialfattyacidsandisremarkablyrichinantioxidantsandsterols.Itishighinmineralsandvitamins,includingcalcium,phosphorus,betacarotene,andvitaminE.Acaimightbehelpfulin

calcium,phosphorus,betacarotene,andvitaminE.Acaimightbehelpfulinthepreventionofcancer,asitsabilitytoneutralizefreeradicalsisextraordinary.Recentresearchhasalsoshownthatacaicanhelpregenerateandproducestemcells.Youcanfinditinafreeze-driedpowderorasapureeinthefreezersectionofyourhealth-foodstore.Blendthesesuperfoodsintosmoothiesoruseindesserts.

CAMUCAMUBERRIESTheseberriesarenativetotheSouthAmericanrainforest.TheycontainthirtytimesmorevitaminCthanorangesandareanexcellentsourceofcalcium,phosphorus,potassium,andiron.They’regreatforboostingtheimmunesystemandcreatingbeautifulskinandstrongtendons,asvitaminCisessentialforthesynthesisofcollagen.They’realsogreatforwardingoffviralinfections,decreasinginflammation,andmaintainingexcellenteyesight.Youcanbuycamucamupowderandaddittowater,juice,smoothies,ordesserts.IstaveoffcoldsandsorethroatsbydrinkingateaspoonmixedinwaterseveraltimesadayifIhaveanysignofsymptoms.Itworkslikeacharmeverytime.

KELPThisseavegetableisveryrichinmineralsincludingcalcium,magnesium,potassium,iron,andiodine,whichisessentialforthyroidfunction.Itcontainsphytochemicalsthathavetheabilitytoabsorbandeliminateheavymetalsandradioactiveelementsfromthebody.Kelpalsocontainsessentialsugarsthatareantibacterial,antifungal,andantiviral.Youcanbuydriedkelpthatcanbereconstitutedinwaterandaddedtosaladorsoups,oryoucantrykelpgranules.Thegranulescanbeusedasasaltreplacementorseasoning.

NONIIfyoucangetpastthesmellygymsockodor,thistropicalfruitisagreathealth-promotingfood.Itcontainspowerfulantioxidantsandisparticularlyhelpfulforpeoplewithcompromisedimmunesystems.Studiesshowitstimulateswhitebloodcellsandmakesthemmorepowerful.Freshnonicanboostserotoninlevelswhilefermentednonijuicehasstrongantimicrobialandantifungalproperties.Teafromtheleavesaidsdigestion,stabilizesbloodsugarlevels,eliminatestoxins,anddoesn’tcontainthepungentodorofthefruit.Youcanfindthefruitinpowderedformatheathstores.Addalittletowater,coconutwater,orsmoothies.

ALOEVERATopically,aloeisexcellentforhealingburns,acne,eczema,insectbitesand

Topically,aloeisexcellentforhealingburns,acne,eczema,insectbitesandstings,poisonivy,rashes,skinallergies,andinfections.Internally,aloe’santimicrobialpropertiesaregreatfordigestivewellness.Itcutsanddissolvesmucusintheintestines,allowingittoincreasenutrientabsorption.Itiseffectiveatkillingyeast(candida)andincreasesthepresenceoffriendlybacteriaasaprebiotic.Itisalsoabletoactivatethelivertoproduceglutathione,apowerfulantioxidantessentialfortheproductionofwhitebloodcells.Freshaloegelissuperiortobottledgel.Buythickaloeleaveswithoutwhitespeckles.Youwillneedtofiletthemtoremovetheinnergel,whichcanbeaddedtosmoothies,soups,dips,andsalsas.

Tolearnmoreaboutusingsuperfoodsinrecipesandeverydaylife,checkouttwoofmyfavoritebooksonthetopic:SuperfoodKitchenbyJulieMorrisandSuperfoodsbyDavidWolfe.

RawinaCookedWorldChancesareyou’reprobablytheonlyoneinyourfamilyinterestedinfollowingarawdiet.Iwasandstillamtheonlyrawfoodistinmyfamilyandamongmyclosestfriends(thoughIdohavemanyrawfriendsaroundtheworld!).Ididn’thavealotofsupportwhenIstartedmyrawdiet,butIknewIhadtomakeachangeifIwantedtofixmyskinproblem.Iwrotedownmygoalsandwasdeterminedtoreachthemdespitethenaysayersandthechallengesthatcomeaboutwhentryingtoeat100percentfreshfoods.Iwasespeciallyblessedtohaveahusbandwhowastotallysupportive,thoughhehimselfwasn’treadytotakethe100percentrawplunge.Hesawmyfrustrationwithmyskinandwasonboardwithsupportingmeinthisnewhealthendeavor.ThoughthereweredaysIcouldhavekilledhimforbakingapizzawhileIwasjuicefasting,itmeantalottometohavehimcheeringmeon.Inspiredbymysuccess,heeatsatleast50percentrawmostdays,isanavidsurfer,rarelygetssick,andisinpeakhealthatageforty.

TWOBITSOFADVICEWHENGOINGRAW1.Askforsupport.Explaintoyourlovedonesthegoalsthatyouwantto

reachthroughthisdiet.Askthattheysupportandnotjudgeorcriticizeyourefforts.

2.Don’ttrytochangetheirdiet.Peopleareveryattachedtothefoodtheyeat,sodon’ttrytochangesomeone’sdietifheorsheisn’treadyforit.Bettertoletpeopleseeyourgreatresultsandbeinspiredthantopushthemoutoftheircomfortzone.

INTRODUCINGRAWFOODTOKIDSChildrencanbeenticedeasilywithrawfoods.Fruitsmoothies,icepops,andrawdessertswillnotbeaproblematall.Gettingthemtoeatrawvegetables,though,mightbe.Herearesomeeasytips.•Explaintokidshowdifferentvegetableshelpthemgrowintosuperheroes.Forexamples,carrotsmakeyoureyesseebettersoyoucanspotbaddies.Broccoliwillhelpyounotgetsick.SpinachmakesyoustronglikePopeye.(Thisiswhatmyparentstoldmegrowingupanditworked.)•Sneaksomemildgreensintotheirsmoothies,butaddsomeblueberriessothecolorisn’tso...green.

•Letthemhelpyoupreparerawrecipes.•Plantagardenwiththemsotheylearnwherefoodcomesfrom.Theywillgetatotalthrilloutofeatingfoodthattheygrewthemselves.

ACCOMMODATINGACOOKEDFAMILYIfyouhavetogoitalone,youwillprobablyhavetomakefoodbothforyourselfandforyourfamily.Integratesomeoftherawrecipesfromthisbookintofamilymealsbyaddingrawsoupsandsaladsalongsidecookeddishes.Herearesomerecipesthatareveryfamilyfriendly:•Cherry-HempMuesliwithVanillaCashew-HempMilk(page44)•SouthwestCornChowder(page73)•NachoCheeseSauce(page86)•SmokyGuacamole(page86)•RedBellPepperHummus(page85)•FivePepperChili(page129)•ZucchiniPastaMarinara(page126)•Watermelon-TomatoSalad(page107)•ColorfulCabbageSalad(page99)•Anyofthefruitsmoothies,beverages,anddesserts

I’venotedspecificrecipesinthisbookthatcanbegentlywarmedonastovetop.Thatwayyoucankeepitrawforyourselfandgentlycookedforthefamily.

Peopleoftenaskmewhataresomehealthycookedoptions.Irecommendalkalizing,wholefoods,suchas:•Steamedgreens,vegetables,andsquashes•Sautéedorbakedvegetablesandsquashes(usecoconutoilforhigh-heatcooking)•Vegetablesoups

•Quinoa,aversatilegluten-freepseudograin(soakovernightbeforeusing)•Lentils,notfromacan

•Shiratakinoodlesmadefromkonjac—ayamliketuber,notsoy

TimesavingTipsAsyougetmoreproficientinthekitchen,thefasteryou’llbeabletoputtogetherquickrawmeals.Hereareafewtipstohelpyoubemoreefficientsoyouhavemoretimetorelaxandenjoylife.

PLANNINGTIPSIt’sagoodideatohaveafewbasicspreparedandondecksoyoudon’thavetoconstantlybedoingfoodprepeveryday.Putacouplehoursasideonceaweektopreparesomedressings,sauces,desserts,andsoforthatonetimesoyoucanrelaxtherestoftheweek.IliketoputonsomegoodjamswhileIdomyfoodpreporlistentohealthlecturestogetinspired.

ONCEAWEEK•Maketwosaladdressings.Theycouldbeanyofthedressingsfromthesaladrecipes,suchasLemonTahini(page127)andChipotle-MapleVinaigrette(page108).(Preptime:15minutes)•Maketwotothreesnackcondiments,suchasRedBellPepperHummus(page85),NachoCheese(page86),andHempSeedButter(page147).(Preptime:about45minutes)•MaketwodessertssuchasChocolateHaystacks(page155)andOatmealWalnutRaisinCookies(page158).(Preptime:about30minutes)•BlendupsomeVanillaCashew-HempMilk(page59)oryourfavoritenut/seedmilk.(Preptime:5minutes)•Washandstoreproduceproperlysoitstaysfreshforafewdays.Chopupsomecarrotsticks,bellpepperstrips,andcelerysticks;peelafewgarliccloves;anddicesomeonions.(Preptime:about15minutes)Approximatetotalpreptime:2hours

TIMESAVERSMostofusliveverybusylivessosometimesshortcutsareinorder,especiallyiftheyhelpussticktoahealthyeatingplan.Hereareafewtimesaversifyou’reinapinch.

Prepackagedgreens:•Organic,triple-washedgreensareahugetimesaver.Getabageachofkale,spinach,andspring/mesclunmix.

Shreddedcarrots:•Makesuretheseareorganic,ifpossible.

Precutfruitsandvegetables:•Cubedcantaloupe,pineapplespears,dicedonions,andslicedcarrotsticksaregreattimesavers.Ifpossible,makesuretheseareorganic,andnotcanned.

Frozenfruit:•Keepafewbagsoforganicberries,mango,pineapple,andcherriesinthefreezersoyoucanwhipupaquicksmoothieanytime.

Boxedalmondmilk:•Unsweetenedandorganicboxedalmondmilkisnotnearlyasgoodasthehomemadestuff,butit’sagoodbackuptokeeponhandincaseyourunoutofnuts.

Gingerjuice:•YoucanfindgingerjuiceatmanyhealthfoodstoresintheAsianfoodssection.Onetablespoonofjuiceisequivalenttoatablespoonofgratedginger.Makesureyoushakethebottleverywellbeforeusing.

Premadeguacamoleandsalsa:•Again,theseprepackagedversionsarenotasgoodashavingfoodfreshlymadebylovinghands,buttheyareconvenientifyouneedaquicksnack.

TipsonFollowingRecipesReadrecipesintheirentiretybeforestarting.Ihavelistedingredientsthatneedtobepreparedinadvanceatthetopofeachrecipe.WheneverItrynewrecipes,Iliketofollowtheinstructionstheauthor’swayfirst.ThenImakenotesandmodifyittosuitmytastesfornexttime.Mostrecipeshavesmalleryields,becauseIdevelopedthemforjustmyhusbandandmyself(andwe’relighteaters).Ifyou’repreparingfoodforafamilyorwanttomakeenoughforacoupledays,thendefinitelydoubletherecipe.Justdon’tdoublethesaltcontent.Sometimesyouonlyneed50percentmore.Becausefruitsandvegetablesvaryinflavorandsizefromseasontoseason,I’velistedsomeingredientswithameasurementrange.Forexample,youmightsee2-4tablespoons(30-59ml)lemonjuiceor1-2clovesgarlic.Alwaysstartwithlessandbuildyourwayupsoyoudon’tover-seasonyourdish.Adjustingredientsasneeded.Itrytousetheleastamountofsaltandsweetenerneeded,sofeelfreetoaddmore(orless)ifyoulike.Samegoesforoliveoil,lemonjuice,andotherflavorings.Forsomerecipes,I’velisted“sweetenorsalttotaste,”souseyourdiscretion.Substituteingredientsasneeded.Maybeyou’rehavingcashewoverload.Thengoaheadandusealmondsormacadamianutsinstead.Ormaybeyouneedabreakfromnutsalltogether,sotrysunflowerorpumpkinseeds.Theflavorofthedishwillchange,butyoumightloveitevenmore.Samegoesforgreenleafyvegetables,sweeteners,herbs,andotherseasonings.I’veincludedsomevariationsinmanyoftherecipes.Havefunexperimentingandadaptingtheserecipesforyourselfandyourfamily.

Breakfast

STONEFRUITSALADWITHSWEETALMONDRICOTTAHONEY,MINT,ANDCITRUSFLAVORSDRESSTHISLOVELYSEASONALFRUITSALAD.WONDERFULLYPAIREDWITHSWEETALMONDRICOTTA,THISISTHESTUFFBREAKFASTDREAMSAREMADEOF.

MAKES2-4SERVINGS

PLANAHEAD:MAKEONEBATCHOFSWEETALMONDRICOTTA(PAGE147)

PREPTIME:15MINUTES

DRESSING2tablespoons(40g)honeyoragave

2tablespoons(30ml)oliveoil

1/2tablespoon(7.5ml)lemonjuice

1/2tablespoon(9ml)orangejuice

1teaspoonapplecidervinegar

SALAD1peach

1plum

1/2cup(78g)cherries,slicedandpitted

2apricots,slicedandpitted

1batchSweetAlmondRicotta(page147)

1/4cup(19g)choppedalmonds

1/4cup(6g)shreddedmint

Whisktogetherthedressingingredientsinasmallbowl.Arrangetheslicedpeaches,plums,cherries,andapricotsonaplateorinabowlanddrizzlewithdressing.Placeasmallscoopofalmondricottaontopandgarnishwith

choppedmintandalmonds.

MORNINGSCRAMBLEIFYOUPREFERASAVORYBREAKFAST,THISISASCLOSETOANEGG-TOFUSCRAMBLEASYOU’REGOINGTOGETUSINGONLYRAWINGREDIENTSANDNOHEAT.GETYOURHANDSONSOMEBLACKSALT(WHICHACTUALLYLOOKSPINKWHENIT’SGROUND)IFYOUCAN.ITHASAHIGHSULFURCONTENT,GIVINGTHEAVOCADOANEGG-LIKEQUALITY.IT’SALSOAFUNSEASONINGTOHAVEINYOURPANTRYTOUSEINETHNICSAUCESANDCHUTNEYS,ESPECIALLYINDIANFOOD.

MAKES2SERVINGS

PREPTIME:15MINUTES

MARINATEDVEGETABLES1cup(70g)slicedshiitakemushrooms

1cup(30g)roughlychoppedspinach

1tablespoon(15ml)tamari

1/2tablespoon(7.5ml)oliveoil

1teaspoonfinelychoppedsweetonions

Putallingredientsinamasonjarwithalidandshakevigorously.Letsitforfivetotenminuteswhileyouprepthescramble.

SCRAMBLE1largeavocado

1/8-1/4teaspoonturmeric(optional)

Blackorseasalttotaste

1Romatomato,seededanddiced

Mashtheavocadowiththeturmericandsalt.Topwithmarinatedvegetablesanddicedtomatoesandserve.

CHERRY–HEMPMUESLITHISISASIMPLEEUROPEAN-INSPIREDBREAKFASTCEREALTHATISEASYTOMAKEANDCONVENIENTTOKEEPONHANDFORAQUICKBREAKFAST.IT’SESPECIALLYGREATTOTAKEWITHYOUWHENTRAVELING.IFINDTHEDATESBALANCEOUTTHETARTNESSOFTHECHERRIESQUITENICELY,BUTYOUCANSUBSTITUTEEITHERWITHYOURFAVORITEDRIEDFRUITS,SUCHASAPRICOTS,APPLES,ANDCRANBERRIES.SERVEWITHCHOPPEDBANANAS,APPLES,ORFRESHBERRIESANDYOURFAVORITENUTMILK(PAGE59).

MAKES6SERVINGS

PREPTIME:10MINUTES

1/4cup(56g)driedcherries

1/4cup(44g)Medjooldates

1/2cup(75g)almonds

1/2teaspoongroundvanillapowder

1cup(30g)(100g)rolledoats

1/2cup(115g)hempseeds

Placethedriedcherriesanddatesinafoodprocessorandprocessuntilbrokendownintosmallerpieces.Don’tprocessfortoolong,though;youdon’twanttomakeapaste.Drierdatesarepreferredhereinsteadofthesoft,gooeyones.

Addalmondsandvanillaandpulseuntilallingredientsareincorporatedbutstillalittlechunky.Transferthemixturetoabowlandaddinoatsandhempseeds.Storeinanairtightcontainerforfourweeksorlongerintherefrigerator.

COOKEDVARIATION:Mixwithcookedquinoaandsweetenedalmondmilk.Quinoaisanalkaline,gluten-freeseedgrainandisagoodsourceofproteinandBvitamins.

BANANAWALNUTOATMEALTHISISMYBREAKFASTOFCHOICEWHENINEEDSOMECOMFORTFOOD.IFBANANASARETOOSWEETANDSTARCHYFORYOU,LIGHTENTHISRECIPEUPBYREPLACINGTHEMWITHTWOLARGEAPPLES.

MAKES2to4SERVINGS

PLANAHEAD:MAKEONEBATCHOFUNSWEETENEDALMONDORCASHEWNUTMILK(SEEPAGE59).ALSOSOAKTHEOATGROATSTHENIGHTBEFORE.

PREPTIME:15MINUTES

11/3cup(200g)wholeoatgroats,soakedfor12hoursandrinsedanddrainedwell(shouldyield2cups(300g)soakedoatgroats)

2smallbananas

1teaspooncinnamon

1/2teaspoonvanillaextract

Pinchsalt

1/2cup(118ml)unsweetenedAlmondorCashewMilk(page59)

1/2cup(113g)slicedbananasforgarnish

1/3cup(42g)choppedwalnuts

Maplesyrup(optional)

Placeoatgroats,bananas,cinnamon,vanillaextract,salt,andasplashofnutmilkinafoodprocessorandprocessuntildesiredconsistency.

NOTE:Ipreferitchunkyinsteadofsmooth.Ithaslesseffectonmybloodsugarandkeepsmefeelingfullerlonger.

Dividethemixtureintoservingbowlsandaddanothersplashortwoofnutmilkandstir.Topwithbananaslices,choppedwalnuts,andadditionalcinnamonanddrizzlewithmaplesyrupifdesired.

CHEFTIP:Makeitwarmbycarefullyheatingoatmealonthestovetopwithnutmilk.Itwillgetstarchyveryquickly,sokeepaneyeonit.Ifyouhaveadehydrator,warmoatmealforonehourat145°F(62.8°C).

HEALTHNOTE:Forcenturiespeoplehavesoakedtheirgrainsbeforeeatingthemtoremoveenzymeinhibitorsandphyticacidthatblocknutrientabsorptionofessentialmineralssuchaszinc,calcium,magnesium,andiron.Somecommercialoatsmayhaveatraceamountofgluten,soifyou’resensitivetoitmakesureyouonlyusecertifiedglutenfreeoats.

ChiaPudding,ThreeWaysCHIASEEDSARENUTRITIOUSANDVERSATILELITTLESEEDS.THEY’REAGREATSOURCEOFOMEGA-3AND-6ESSENTIALFATTYACIDSASWELLASFIBERANDPROTEIN.ILOVEUSINGCHIASEEDSTOMAKEATAPIOCA-LIKEPUDDINGTHATICANEATFORBREAKFASTORDESSERT.IT’SVERYHYDRATINGANDGREATFORMAINTAININGBLOODSUGAR—ANDIEVENMADEITLOWSUGARBYUSINGXYLITOL.

CARDAMOMRAISINCHIAPUDDINGTHISRECIPEISEVERYONE’SFAVORITE,SOIFYOU’RENEWTOCHIAPUDDINGYOUMIGHTWANTTOSTARTHERE.

MAKES2SERVINGS

PLANAHEAD:MAKEONEBATCHOFUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:15MINUTES,PLUSSOAKINGFOR2HOURSTOOVERNIGHT

1cup(235ml)unsweetenedAlmondorCashewMilk(page59)

3tablespoons(43g)chiaseeds

2-3tablespoons(30-45ml)xylitolor2tablespoons(28g)agave

1/2teaspooncinnamon

1/4-1/2teaspooncardamom

2tablespoons(28g)raisins

1/4cup(31g)choppedwalnuts(optional)

Combinethenutmilkwithallingredientsexceptwalnutsandmixwell.Letthemixturerestfortenminutesandstiragainuntilthoroughlycombined.Putthemixtureintherefrigeratorforacouplehoursorovernightforthechiaseedstofullyabsorbtheflavors.Whenset,addmorenutmilkorchiaseedsifneeded,thentopwithwalnutsandserve.Thispuddingwilllasttwotothreedaysintherefrigeratorifstoredinanairtightcontainer.

SUPERFOODCHIAPUDDINGEATSUPERFOODSFORASUPERDAY!GOAHEADANDPLAYAROUNDWITHOTHERSUPERFOODSSUCHASLUCUMA,MESQUITE,MACA,MULBERRIES,ORGOLDENBERRIESTOMAKEYOUROWNPERFECTPUDDING.

MAKES2SERVINGS

PLANAHEAD:MAKEONEBATCHOFUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:15MINUTES,PLUSSOAKINGFOR2HOURSTOOVERNIGHT

1cup(235ml)AlmondorCashewMilk(page59)

3tablespoons(43g)chiaseeds

2-3tablespoons(30-45ml)xylitolor2tablespoons(28g)agave

2tablespoons(28g)hempseeds

2tablespoons(28g)gojiberries

1tablespoon(15g)shreddedcoconut

1tablespoon(15g)cacaonibs

Combineallingredientsandmixwell.Letthemixturerestfortenminutesandstiragainuntilthoroughlycombined.Placethemixtureintherefrigeratorforacouplehoursorovernightsothechiaseedscanfullyabsorbtheflavors.Whenset,addmorenutmilkorchiaseedsifneeded.Thepuddingwilllasttwotothreedaysinrefrigeratorstoredinanairtightcontainer.

HAZELNUTCHOCOLATECHIAPUDDINGCHOCOLATEFORBREAKFAST?ANDITTASTESLIKEMYFAVORITEITALIANHAZELNUTCHOCOLATESPREAD?HECK,YEAH!MAKETHISTHENIGHTBEFORESOIT’SREADYWHENYOUWAKEUPORSAVEITFORDESSERTLATER.

MAKES2SERVINGS

PREPTIME:15MINUTES,PLUSSOAKINGTIMEFOR2HOURSTOOVERNIGHT

1cup(30g)(235ml)water

1/4cup(38g)hazelnuts

3tablespoons(43g)chiaseeds

3tablespoons(30-45ml)xylitolor21/2tablespoons(38ml)agavenectar

11/2(22.5g)tablespoonscacaopowder

1(7g)tablespoonchoppedhazelnuts

1smallbanana,sliced

Processwaterandhazelnutsinablenderandstraintheliquidthroughanutmilkbag(seepage27).Whisktogetherthestrainedhazelnutmilkandthechiaseeds,sweetener,andcacaopowderinabowl.Letthemixturerestfortenminutesandstiragainuntilthoroughlycombined.

Placethemixtureintherefrigeratorovernightsothechiaseedscanfullyabsorbtheflavors.Servewithchoppedhazelnutsandslicedbananas.Thispuddingwilllastthreedaysintherefrigeratorstoredinanairtightcontainer.

CHEFTIP:Unlikeothernuts,hazelnutsdonotneedtobesoakedbecausetheydonotcontainenzymeinhibitorslikealmondsdo.

Smoothies

APPLEPIESMOOTHIETHISISAFUNANDCOMFORTINGWAYTOSTARTTHEDAY,ESPECIALLYINTHEFALLWHENCRISP,SWEETAPPLESCOMEINTOSEASON.IPREFERMYSMOOTHIEROOMTEMPERATUREANDTOPPEDOFFWITHASPRINKLEOFCHERRYHEMPMUESLI(PAGE44).APPLESVARYFROMVERYSWEETTOVERYTART,SOADJUSTTHEAMOUNTOFLEMONJUICEYOUUSEANDADDALITTLESWEETENERIFNEEDED.

MAKES2SERVINGS

PLANAHEAD:MAKEUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:15MINUTES

11/2cups(353ml)unsweetenedAlmondorCashewMilk(page59)

3largeRedDeliciousoryourfavoriteapples,chopped

1teaspoonpumpkinpiespice

2-4tablespoons(30-59ml)lemonjuice

3tablespoons(15g)groundchiaseeds

2teaspoonsvanillaextractor1/2vanillabean,scraped

Sweetentotaste

Cinnamonforgarnish

Putalloftheingredientsinablenderandblenduntilsmooth.Topwithasprinklingofcinnamon,thenallowittositforfiveminutestothicken.

CHEFTIP:Makeitgreen!Throwinahandfulofspinachorotherleafygreenstogiveitanextranutrientboost.

HEALTHNOTE:Finnishresearchersfoundthatregularappleeatershadfewerstrokesthanpeoplewhodidnoteatapples.Besidesbeinghighinfiberandantioxidants,applescanhelpregulatebloodsugarandlowerbadLDLcholesterol,andtheycontainloadsofpectin,whichhelpsreducebellyfatandpullunwantedtoxinsfromthecolon.

PUMPKINSMOOTHIEIWASN’TSUREWHATTODOWITHMYDECORATIVEAUTUMNPUMPKINSAFTERTHEHOLIDAYSWEREOVER.IWASPLEASANTLYSURPRISEDTOFINDTHATRAWPUMPKINCOULDTASTETHISGOOD!

MAKES2SERVINGS

PLANAHEAD:1BATCHOFALMONDMILK(PAGE59)

PREPTIME:15MINUTES

1cup(235ml)AlmondMilk(page59)

2cups(300g)freshgratedpumpkin

11/4teaspoonspumpkinpiespice

6Medjooldates,pitted

1/4vanillabean,scraped,or1teaspoonvanillaextract

4icecubes

Dashofseasalt

Putallingredientsintoablenderandblenduntilsmooth.Adjustflavoringsasneeded.Ifthemixtureistoothick,addmorealmondmilk.

HAPPYMONKEYTHISTHICKANDHEARTYSMOOTHIEISMYHUSBAND’SSIGNATURE“DAKINE”PRE-SURFBREAKFAST.ITWILLDEFINITELYFILLYOUUPANDPUTAHAPPYSPRINGINYOURSTEPALLMORNING.

MAKES2SERVINGS

PLANAHEAD:MAKEABATCHOFYOURFAVORITENUTMILK(PAGE59)ANDSLICEANDFREEZEBANANACHUNKSTHENIGHTBEFORE.

PREPTIME:10MINUTES

11/2cups(353ml)AlmondorCashewmilk(pg.59)

2cups(300g)frozenbananachunks

1/2cup(40g)shreddedcoconut

3tablespoons(42g)cacaonibs

3tablespoons(42g)cacaopowder

2tablespoons(28g)rawalmondbutterSweetentotaste

Putallingredientsintoablender,process,andserveimmediately.Addmorenutmilktoachievedesiredconsistency.

CHEFTIP:Upgradethissmoothiebyaddingyourfavoriteproteinpowderorsuperfoodsuchasmaca,tocotrienals,reishi,orchagamushroom.

GreenSmoothiesAbigthankstoVictoriaBoutenkoandherrawfamilyforintroducinggreensmoothiestothemainstream.Shediscoveredthatblendedgreensareeasiertodigestandassimilatethangreenschewedwithourteeth.Thebladesofahigh-powerblendercanbreakthetoughcellularwallandreleasethechlorophyll,minerals,andothernutrientssotheycanquicklyenterourbloodstream.Greensmoothiescanbefruit-orvegetable-basedwithaheftyamountofgreenleafyvegetableslikespinach,kale,Swisschard,romaine,greenandredleaflettuce,arugula,andlambsquarterstonameafew.Anysmoothieinthisbookcanbemadegreenwithoutsacrificingtoomuchoftheflavor.Sweetfruitandacidslikelemonandlimejuicehelpbalancethebitternessofsomeofgreens.Easeintoitwithsomespinachandthentrysomeheartier,darkgreens.Greensareverygoodinfruitsmoothiestohelpbalancebloodsugarbecausetheyaddextrafiberandmineralstokeepourglycemicloadlowandslowtheabsorptionofthesugars.Forgreensmoothierecipes,checkoutmyfirstbook,GoingRaw,aswellasVictoriaBoutenko’sbooksGreenforLifeandGreenSmoothieRevolution.

GARDENSMOOTHIEYOUCANJAZZUPTHEFLAVORWITHAFEWSPRIGSOFBASIL,CILANTRO,PARSLEY,ORDILLFROMYOURGARDENORASMALLPIECEOFSERRANOPEPPERORDASHOFCAYENNEFORMOREKICK.INTHEWARMERMONTHS,ITHROWINAFEWICECUBESFORATRULYREFRESHINGDRINK.

MAKES2SERVINGS

PREPTIME:15MINUTES

1cup(255ml)water

1cup(30g)spinachorkale

1tomato,chopped

1redbellpepper,seededandchopped

1/2cucumber,chooped

1stalkcelery,chopped

juiceof1/2lemon

1smallclovegarlic

1/2avocado

afewsprigsofyourfavoriteherbs

salttotaste

Placeallingredientsinablenderandprocessuntilsmooth.Adjustseasoningsasneededandserveimmediately.

TROPICOGELATOHERE’SALUXURIOUSSMOOTHIEYOUCANEATWITHASPOON.INOTICEDALOTOFTHERESTAURANTSINSANTATERESA,COSTARICA,SERVETHEIRSMOOTHIESTHISWAYSOISTARTEDMAKINGTHEMATHOME.YOU’LLHAVEBETTERRESULTSWITHAHIGH-POWERBLENDERLIKEAVITAMIXWHEREYOUCANUSEAPLUNGERTOKEEPTHINGSMOVING.

MAKES2SERVINGS

PLANAHEAD:MAKECOCONUTMILK(PAGE29)ANDFREEZEFRUIT

PREPTIME:10MINUTES

1/2cup(118ml)CoconutMilk(page29)

1cup(175g)freshorfrozenmango,thawed

1cup(150g)frozenbananachunks

1cup(159g)frozenpineapplechunks

Placeallingredientsinablenderandblenduntilsmooth,butstillthickandicy.Serveimmediately.

CHERRY–CACAOSMOOTHIEMYTASTETESTERSLIKENTHISONETOAVERYPOPULARICECREAMFLAVORNAMEDAFTERTHELATEGRATEFULDEADSINGER.PERSONALLY,ITHINKITTASTESLIKEHEAVEN.

MAKES2SERVINGS

PLANAHEAD:MAKEALMONDORCASHEWMILK(PG59)

PREPTIME:10MINUTES

2cups(310g)freshorfrozencherries,pittedandthawed

1/2cup(120g)youngThaicoconutmeat

1/2cup(118ml)AlmondorCashewMilk(page59)

11/2tablespoons(22.5g)cacaonibs

1/2tablespoon(7.5g)vanillaextractor1/2vanillabean,scraped

Dashofseasalt

4ormoreicecubes

Severaldropssteviaorsweetenerofchoice

Putalloftheingredientsintoablenderandblenduntilsmooth.

HEALTHNOTE:Cherriescontainnineteentimesmorebetacarotenethanstrawberriesandblueberries,havepowerfulantiinflammatoryproperties,andevencontainasignificantamountofnaturalmelatonin,ahormoneformedinthepinealglandthathelpsregulatesleep.

Clockwise:Tropiogelato,Cherry-CacaoSmoothie,SuperantioxidantCoco-berrySmoothie(page56),andorangebeelove(page56).

ORANGEBEELOVETHISLIGHTANDFROTHYORANGESMOOTHIECONTAINSSOMEOFNATURE’SPERFECTFOOD.IRECOMMENDUSINGORANGEBLOSSOMHONEYINTHISRECIPEIFYOUCANFINDIT.IT’SAVERYFRAGRANTVARIETYTHATGIVESTHISBEVERAGEALOVELYDIMENSION.

MAKES2TO3SERVINGS

PREPTIME:15MINUTES

3oranges,peeledandchopped

1/4cantaloupe,chopped

1tablespoon(15g)beepollen

1/2tablespoon(7.5g)vanillaextract

1/2tablespoon(10g)rawhoneyortotaste

4icecubes

Putallingredientsinablenderandblenduntilsmooth.

HEALTHNOTE:Honeyhasantimicrobial,antifungal,andantiviralproperties,whilebeepollencontainsalmostahundredessentialvitamins,minerals,enzymes,andaminoacidsthathaveimmune-boosting,cholesterol-lowering,andanticancerproperties.Makesureyoubuyhigh-quality(raw/unfiltered)productsfromanethicalsource,butsteerclearifyouhaveabeeallergy!

SUPERANTIOXIDANTCOCO–BERRYSMOOTHIEILIKETOLOADUPTHISCREAMYBERRYSMOOTHIEWITHSOMETASTYBUTLESSERKNOWNSUPERFOODSLIKETOCOTRIENOLS,MESQUITE,ANDLUCUMA(SEEBELOW).DON’TWORRYIFTHEYARENOTSOLDWHEREYOULIVE.THISSMOOTHIEISSTILLGREATWITHOUTTHEM.

MAKES2SERVINGS

PLANAHEAD:MAKE1CUP(235ML)COCONUTMILK(PAGE29)ANDBASICNUTMILK(PAGE59)PREPTIME:10MINUTES

2cups(300g)frozenmixedberries

1cup(235ml)CoconutMilk(page29)

1/2cup(118ml)BasicNutMilk(page59)orwater

1-2tablespoons(15-28g)xylitolorsweetenerofchoice

1/2tablespoon(7.5g)vanillaextractordashofvanillapowder

2tablespoons(28g)tocotrienolpowder(optional)

1tablespoon(15g)mesquite(optional)

1/2tablespoon(7.5g)lucuma(optional)

Blendallingredientsinablenderuntilsmooth.

HEALTHNOTE:Tocotrienolpowderisadeliciouswhole-foodsupplementmadefromricebranandisveryhighinvitaminE,apowerfulantioxidant.Italsocontainsadditionalantioxidantslikeselenium,CoQ10,glutathione,aswellasBvitamins,essentialfattyacids,andminerals.Addittosmoothiesanddessertsforanutritionalboost.

MESQUITEPOWDER:Forages,NativeAmericanshaveconsumedandprizedtheseediblepodsfromtheMesquitetree.Itisdriedandgroundintoflourthatissweetandsmokywithahintofcaramel.Itcanbeusedtosweetensmoothiesanddessertsandcanevenbeusedasafloursubstituteinmanyrecipes.It’slowglycemic,highinfiber,andagoodsourceoflysine,calcium,iron,manganese,zinc,andpotassium.

LUCUMAPOWDER:ThefruitofthelucumatreehasbeenanIncansuperfoodforthousandsofyears.Thepulpisdriedandgroundintoafineflourthathasa

uniquesweetnesswithahintofmaplethatcanbeaddedtosmoothies,icecream,andotherdesserts.It’slowglycemicandcontainsiron,calcium,protein,fiber,andanarrayoftraceminerals.

HAZELNUTFIGSHAKETHISFANTASTICALLYDELICIOUSSMOOTHIEWASINSPIREDBYONEOFFEREDATMYFAVORITELARAWEATERY,CAFÉGRATITUDE.

MAKES2SERVINGS

PLANAHEAD:FREEZE11/2CUPS(225G)BANANACHUNKS.

PREPTIME:10MINUTES

2cups(235ml)water

1/2cup(88g)hazelnuts

6smalldriedfigs

11/2cups(225g)frozenbananachunks

1/2vanillabean,scraped

Dashseasalt

Putwaterandhazelnutsinablenderuntilthenutsarebrokendown.Straintheliquidthroughanutmilkbag,andthenreturnhazelnutmilktotheblenderandaddtheremainingingredients.Blenduntilsmoothandserveimmediately.

Beverages

BASICNUTMILKMAKINGYOUROWNNUTMILKISEASIERTHANITSOUNDS.ONCEYOU’VETRIEDIT,YOU’LLNEVERWANTTOGOBACKTOTHEBOXEDSTUFFAGAIN.

SOAKTIME:2-12HOURS

PREPTIME:5MINUTES

1cupnuts(220g),soakedanddrained(seeSoakingNuts&Seedsonpage28)

4cups(940ml)water

Blendnutsandwaterinablender.

Strainpulpthroughanutmilkbag.Sweetentotaste,ifdesiredStoreinanairtightcontainerintherefrigeratorfor3-4days.Shakebeforeusing.

CHEFTIP:Theleftovernutpulpcanbedehydratedandthengroundintoafineflourtousefordesserts.Flourwilllastseveralmonthsinanairtightcontainerintherefrigerator.Ifyoudon’thaveadehydratoryoucanalwaysaddittoyourcompost.

VANILLACASHEWHEMPMILKHEMPSEEDSHAVEAVERYEARTHYFLAVORTHATILIKETOBALANCEOUTWITHTHECASHEWS,VANILLA,ANDSWEETENER.THEGREATTHINGABOUTUSINGCASHEWSANDHEMPSEEDSISTHATTHEREISVERYLITTLETONOPULPLEFTAFTERBLENDING.NONEEDTOSTRAINWITHANUTMILKBAGUNLESSYOUWANTALIGHTERMILK.

PREPTIME:5MINUTES

MAKES4CUPS.

1/2cup(110g)cashews

1/2cup(110g)hempseeds

4cups(940ml)water

1/4teaspoonliquidsteviaorsweetenerofchoice

1/2vanillabean,scrapedor1tablespoonvanillaextract

1/8teaspoonseasalt(optional)

Placeallingredientsinablenderandprocessuntilsmooth.

Storeinanairtightcontainerintherefrigeratorfor3-4days.Shakebeforeusing.

HEALTHYMARYIWASONTHEHUNTFORTHEPERFECTBLOODYMARYUNTILILEARNEDTHEBESTWEREMADEWITHCLAMJUICEANDBEEFBOUILLON.NOWIMAKEMYOWNWITHFRESHTOMATOESANDBOLDSEASONINGS.THEYDON’TCALLITTHEWORLD’SMOSTCOMPLEXCOCKTAILFORNOTHING,SOADJUSTITTOSUITYOURTASTES—ANDIFYOUWANTTOADDASPLASHOFORGANICVODKA,IWON’TTELL.

MAKES2SERVINGS

PREPTIME:15MINUTES

3cups(540g)choppedtomatoes

1cup(235ml)water

1/3cup(50g)choppedredbellpepper

11/2tablespoons(22.5g)freshgratedhorseradishroot

1jalapeno,seeded

1smallclovegarlic

1teaspoontamarindpaste

1/4teaspoonceleryseed

1/4teaspoonseasaltortotaste

Cayenneandfreshgroundpeppertotaste

Celerystalkandlimewedgeforgarnish

Putalloftheingredientsintoblenderandblenduntilsmooth.Adjustseasoningstotasteandserveimmediatelyoverice.Garnishwiththeceleryandlimewedge.

CHEFTIP:AddahandfulofspinachtomakeitaGreenMary!

COCOJITOICAN’TGETENOUGHOFTHISCOCONUT,LIME,ANDMINTSLUSHY.IT’STHEPERFECTFROZENDELIGHTONAHOTSUMMERDAY.

MAKES2-3SERVINGS

PLANAHEAD:MAKE1CUP(235ML)COCONUTMILK(PAGE29)

PREPTIME:10MINUTES

4cups(512g)ice

2limes,rindremoved

1cup(235ml)CoconutMilk(page29)

1/3cup(100g)agaveorsweetenerofchoice

1/3cup(8g)mintleaves

Blendallingredientsinablenderuntilsmooth.Pourintoglassesandgarnishwithmintleavesorlimewedge.Serveimmediately.

STRAWBERRYDAIQUIRIBECAUSEOFTHEFERMENTEDWATERKEFIR,THISACTUALLYTASTESLIKEANALCOHOLICBEVERAGE.THISMAKESAGREATDRINKTOSERVEATPARTIES,ANDISADELICIOUSSUMMERCLEANSER.

MAKES3-4SERVINGS

PLANAHEAD:YOUWILLNEEDABATCHOFBASICORFRUITYWATERKEFIRFORTHISRECIPE(PAGE136).

PREPTIME:10minutes

11/2cups(255g)choppedstrawberries

11/2cups(353ml)BasicorFruityWaterKefir(page136)

3tablespoons(44ml)limejuice

Fewdropssteviaorfavoritesweetenertotaste

3cupsofice

Blendallingredientsinablenderandserveimmediately.

WATERMELON–FENNEL–MINTCHILLERTHISISHANDSDOWNMYFAVORITESUMMERBEVERAGE,ASWELLASAGREATDETOXDRINK.IPRACTICALLYLIVEONTHISWHENWATERMELONSEASONCOMESAROUND.THEFENNELANDMINTAREVERYCOOLINGANDHELPTOBALANCEOUTTHESWEETNESSOFTHEWATERMELON.

MAKES2SERVINGS

PREPTIME:10MINUTES

4cups(600g)cubedwatermelon

1cup(150g)choppedfennel,whitebulbonly

1/3cup(8g)looselypackedfreshmint

6icecubes

Sweetentotaste,ifneeded

Placeallingredientsinablenderandprocesstillfrothy.Serveimmediately.

HEALTHNOTE:Watermelonscontainmorelycopenethantomatoes.TheyarealsoanexcellentsourceofvitaminCandbetacaroteneandcanhelpimprovekidneyfunction.

CleansingDrinksandMocktailsTHESEMOCKTAILSAREAFUNADDITIONTOAJUICECLEANSE,PARTY,ORPICNIC,ORFORANYTIMEYOUFEELLIKESOMETHINGOUTOFTHEORDINARY.ALLOFTHESEBEVERAGESCANBEMADEINTHEBLENDERANDWILLYIELDAROUND16OUNCES(475ML).ACITRUSREAMERANDNUTMILKBAGAREALSOVERYHELPFULFORSOMEOFTHERECIPES.

INDIAN–SPICEDORANGE11/2cup(354ml)fresh-squeezedorangejuice

1/2cup(118ml)AlmondorCashewMilk(page59)

1/4teaspoongarammasala

Putalltheingredientsinablenderandprocess.Serveoverice.

MILKANDHONEYREFRESHER11/2cup(338g)grapefruit(about3small),peeled,removepith

3/4cup(176ml)AlmondMilk(page59)

1-2tablespoons(20-40g)honey

Putingredientsinablenderandprocess.Serveoverice.

SPARKLINGGRAPEFRUIT1cup(236ml)freshlysqueezedgrapefruitjuice

1cup(235ml)sparklingmineralwater

Fewdropsstevia

Putallingredientsinablenderandprocess.Serveoverice.

GREENJUICEMOCKTAIL3cups(510g)choppedhoneydeworcantaloupe

1/2cup(15g)spinach

1/2-inchpiecefreshginger

1/2cup(118ml)ormoresparklingwater

Steviatotaste

Putthemelon,spinach,andgingerinablenderandprocessuntilsmooth.Straintheliquidthroughanutmilkbag.Pourthejuiceintoasmallpitcherandaddsparklingwater.Serveoverice.

VEGGIESONTHEROCKS2cups(300g)choppedredbellpepper

11/2cups(150g)choppedcelery

3/4cup(176ml)water

1/3cup(47g)sauerkrautwithjuice

Dashofcayenne(optional)

Putallingredientsexceptthecayenneintoablenderandblend.Straintheliquidthroughanutmilkbag.Addadditionalsauerkrautjuiceifyoulikeitmoretart.Serveovericewithadashofcayenne.

LEMON–LIMECHIAFRESCA2cups(470ml)sparklingmineralwaterorfilteredwater

2tablespoons(30ml)lemonjuice

2tablespoons(30ml)limejuice

1tablespoon(15g)chiaseeds

1tablespoon(6g)choppedmint

Fewdropssteviaorsweetenerofchoice

Mixallingredientsinalargeglassorsmallpitcher.Letsitfortenminutesandthenstiragain.Serveoverice.

GRAPECHIAFRESCA1cup(150g)redgrapes

1cup(235ml)BasicorFruityWaterKefir(page136)orsparklingmineralwater

1tablespoon(15g)chiaseeds

Putthegrapesandkefirintoablenderandprocessuntilsmooth.Pourtheliquidintoaglassorsmallpitcher.Addchiaseedsandstir.Letsitfortenminutesandthenstiragain.Serveoverice.

JuicesJUICINGISAGREATWAYTOGETANABUNDANTAMOUNTOFVITAMINSANDMINERALSINONEGLASS.IT’SMUCHEASIERTODRINKABIGSALADTHANTOSPEND30-40MINUTESCHEWINGITUP,PLUSTHENUTRIENTSAREEASERTOASSIMILATEASTHECELLWALLSOFTHEPLANTAREBROKENDOWNMOREEFFICIENTLYINTHEJUICINGPROCESS.VITAMINS,MINERALS,ANDCHLOROPHYLLINSTANTLYENTERTHEBLOODSTREAMTHROUGHTHESTOMACH,OXYGENATEYOURBLOOD,ANDENERGIZEYOURBRAIN.MAKEGREENJUICESYOURNEWMORNINGCUPOFJOEANDFEELTHEDIFFERENCE!

Ifindcucumbersandcelerymakeagreatbaseforjuices.Iespeciallylikecucumbersinfruitjuicesbecausethey’resomewhatneutralandhelptowaterdownoverlysweetfruitjuice.Prettymuchanyproducecanbejuiced(exceptavocadosandbananas).Playaroundwithingredients,especiallythegreens.Diveintosomechard,arugula,collards,watercress,broccoli,sprouts,etc.forsomeuniqueflavorcombinations.

Fortipsonjuicefastingseepage15.

REDDELISHLEMONADE4reddeliciousapples

2Myerlemons,peeled

2cucumbers

MAROON51beetwithgreentops

1greenapple

1cucumber

1/2lemon

2-inchpieceofginger

GREENDAY1cucumber

4stalkscelery

1cup(30g)spinach

1cup(60g)parsley

1lime

1redorgreenapple

smallhandfulmint

KINGCRIMSON1pound(455g)carrots

2–3Romatomatoes

2redbellpeppers

SUCCODIPOMODORO3Romatomatoes

4largestalkscelery

2clovesgarlic

1cup(40g)basil

dashofcayenne

MELONCOOLER1/2mediumhoneydew(includerindiforganic)

1cucumber

1cup(96g)mint

FRESHFENNEL1cucumber

1bulbfennel

1greenapple

Handfulspinach

Note:Eachrecipeyieldsaround16ounces(475ml)

TeasWARMTEASAREAGREATWAYTOSTAYCOZYDURINGTHECOLDERMONTHS.IFYOU’RETRYINGTOEATRAWDURINGTHEWINTER,IT’SALMOSTESSENTIALTHATYOUDRINKWARMBEVERAGES.HERE’STHERECIPETOMYFAVORITEMORNINGBLEND.

Fewslicesofdriedastragalusroot2tablespoons(28g)gojiberries

1teaspoongynostemmatea

1/2vanillabean,scraped(usetheleftoversfromanotherrecipe)

Fewdropsstevialiquidoryourfavoritesweetener

Placealltheingredientsintoaquartjarandfillitwithhot,notboiling,water.Letthemixturesteepfortenminutes,thenenjoy.Youcansteepthisteatwice.

ASTRAGALUSROOTAgreatimmune-boostingherbwithantiviralproperties.ConsideredoneofthegreattonicherbsofTraditionalChineseMedicine,itbuildsenergy(Qi),tonifiesthelungsandspleen,andwarmsthebody.GOJIBERRIESAnancienttonicherb,highinantioxidantsandantiagingproperties,andtheygivethisteaalittlebitofsweetness.

GYNOSTEMMAAverypowerfuladaptogenicherbpopularinAsia.Itisverycalmingandantiinflammatory,andhasbeenshowntostrengthentheimmunesystem,lowercholesterolandhighbloodpressure,improvecardiovascularfunction,andregulatebloodglucoselevels.

Therearemanyuniqueingredientssuchasmedicinalmushrooms,roots,andherbsyoucanusetomakeyourownconcoction.Visitanherbalistinyourareaandhavethemmakeyouateablendbasedonyourpersonalneeds.

Soups,Sides&Starters

SOUTHWESTCORNCHOWDERTHISISAWONDERFULWAYTOENJOYSUMMER’SBOUNTYOFSWEETCORN.THISHEARTY,RICHSOUPISGREATTOSERVETOFAMILYANDGUESTSWHODON’TESPECIALLYCAREFORTHEUSUALRAWGAZPACHOSOUPS.MAKESUREYOUONLYUSEORGANICCORN,THOUGH,ASTHEMAJORITYOFALLCORNPRODUCEDISGENETICALLYMODIFIED.

MAKES4SERVINGS

PREPTIME:20MINUTES

SOUPBASE5cups(875g)freshsweetcornkernels(about5ears)orfrozen,thawed,1

cup(130g)reserved

2cups(470ml)water

1/4avocado

3clovesgarlic

1/4cup(59ml)limejuice

11/2teaspoonseasalt

1/2teaspoonchipotlepowder

1/4teaspoonblackpepper

ADD–INS1tomato,diced

1/2avocado,diced

1/4cup(4g)choppedcilantro

Oliveoil

Ifusingfreshcorn,removethecornkernelscarefullyusingaknife.

Inablender,blendtogether4cups(700g)corn,water,avocado,garlic,limejuice,chipotlepowder,salt,andpepperuntilsmooth.

Stirintheadditional1cup(175g)ofcornkernelsandthenpourintofourservingbowlsandtopwithdicedtomatoes,avocados,choppedcilantro,adrizzleofoliveoil,andadashofpepperifdesired.

CHEFTIP:Warmthischowderbygentlyheatinginasaucepanonlowheat,stirringfrequently,orputitinadehydratorforonehourat145°F(63°C).

HEALTHNOTE:Cornishighinantioxidants,potassium,andfolicacid.Whenit’scooked,itbecomesastarchycomplexcarbohydrate;whenitisraw,itisafibrousvegetable.Rawcorniseasiertodigest,haslesseffectonbloodsugar,andwon’taffectthewaistline.

CUCUMBERBASILSOUPTHISLIGHTANDCREAMYCUCUMBERSOUPCANBESERVEDCHILLEDORATROOMTEMPERATURE.

MAKES4SERVINGS

PLANAHEAD:SOAKTHECASHEWSIFYOUDONOTHAVEAHIGH-POWERBLENDER.

PREPTIME:15MINUTES

2cucumbers,peeledandchopped

1/2cup(75g)cashews,soakedfor2hours

1cup(235ml)water

1/2smallserranopepper,seeded,or1/4teaspooncayennepepper

1clovegarlic

1cup(30g)freshbasil

3-4tablespoons(44-59ml)lemonjuice

3/4teaspoonseasalt

1/4cup(6g)choppedmint

Oliveorflaxseedoiltotaste

Processallingredientsexceptthemintandoilinablenderuntilsmooth.Dividethemixtureintoservingbowls,topwithchoppedmint,anddrizzlewithoil.Thissoupwillkeepfortwodaysintherefrigerator.

HEALTHNOTE:Besidesitstantalizingaromaandculinaryuses,basilisaprizedmedicinalherb.Ithasstrongantiinflammatoryandantibacterialpropertiesandhasbeenusedforcenturiestotreateverythingfromcolds,fevers,coughs,andotherrespiratorydisorderstoskinconditions,stress,toothaches,andheadaches.It’smostpowerfulinitsfresh,rawform.

CARROT–GINGERCOCONUTSOUPIMADETHISBEAUTIFUL,RICHSOUPWITHRAWCHEFEXTRAORDINAIREMATTHEWKENNEY(WWW.MATTHEWKENNEYCUISINE.COM)FORAPRIVATEDINNERWEHOSTED,SOICAN’TTAKEALLTHECREDITFORCOMINGUPWITHIT.SUBTLYSWEET,SPICY,AND,OH,SOFLAVORFUL,IT’SSURETOBECOMEASTAPLEINYOURHOME.

MAKES4-6SERVINGS

PLANAHEAD:MAKE2CUPS(470ML)OFCOCONUTMILK(PAGE29)AND2CUPS(470ML)OFCARROTJUICE.

PREPTIME:15MINUTES

2cups(470ml)CoconutMilk(page29)

2cups(470ml)carrotjuice

1/4cup(59ml)limejuice

2teaspoonsgratedgingerorgingerjuice

1/4smallavocado

1/2teaspoonseasalt

1/4teaspooncayenne

Freshblackpeppertotaste

Choppedcilantroforgarnish

Putallingredientsexceptcilantrointoablenderandprocessuntilverysmooth.Adjustseasoningsasneeded.Addmoreavocadoorcoconutmeatifyouwantitthicker.Thissoupwillkeepfortwodaysintherefrigerator.

CHEFTIP:Useorganiccarrotjuiceifyoudon’thaveajuicerorifyou’reshortontime.Towarmit,blenditforanadditionalminuteortwo,orcarefullyheatitinasaucepanonlow.

MUSHROOMMISOSOUPIUSETWOTYPESOFMUSHROOMSINTHISSOUP:CRIMINIMUSHROOMS,ALSOKNOWNASBABYPORTOBELLOS,FORTHEBASE,ANDMARINATEDSHIITAKEMUSHROOMSFORTHEADD-INS.THISGIVESTHESOUPMOREDIMENSIONANDROBUSTFLAVOR.

MAKES4SERVINGS

PLANAHEAD:MAKEALMONDORCASHEWMILK(PAGE59)

PREPTIME:15MINUTES

MARINATEDMUSHROOMS2cups(150g)slicedshiitakemushrooms

2tablespoons(28g)tamari

Putmushroomsandtamariinamasonjar,closethelidtightly,andshakevigorously.Letthemixturesitwhileyoumakethebase.

SOUPBASE2cups(470ml)AlmondorCashewMilk(page59)

1cup(30g)(100g)choppedcriminimushrooms

1/4cup(69g)chickpeamisopaste

2tablespoons(30ml)brownricevinegar

1clovegarlic

1-2tablespoon(15-30ml)oliveoil

ADD–INS2cups(200g)beansprouts

1-2greenonions,greenpartonly,thinlysliced

Blendallsoupbaseingredientsuntilsmooth.Dividethebasebetweenfourbowlsandaddinthemarinatedmushrooms,beansprouts,andgreenonions.Drizzlewithadditionaloliveoil,ifyoulike.Thissoupisbesteatenthedayitismade.

CURRIEDCAULIFLOWERSOUPINTHEPAST,IHAVEUSEDCOOKEDCAULIFLOWERASAREPLACEMENTFORPOTATOESANDWASPLEASANTLYSURPRISEDTHATGIVINGRAWCAULIFLOWERAGOOD,LONGBLENDWITHTHECOCONUTMILKGIVESTHISSOUPTHESAMEBODYANDFEELASCOOKEDPOTATOSOUP.I’MALSOTOTALLYINLOVEWITHTHECOMBINATIONOFCOCONUT,FRAGRANTCURRY(IUSEFLORALESSENCECURRYFROMFRANK’SFINEST),SALTYMISO,ANDSWEETMEDJOOLDATES.ALLOFITHELPSMELLOWTHEFLAVOROFTHECAULIFLOWERTOCREATEAWONDERFULCOMFORTSOUP.THISCANBEWARMEDGENTLYOVERTHESTOVETOPASWELLORBLENDEDFORANADDITIONALTWOORTHREEMINUTESINAHIGH-POWERBLENDER.

PLANAHEAD:MAKE2CUPS(470ML)COCONUTMILK(PAGE29)

PREPTIME:10MINUTES

2cups(470ml)CoconutMilk(page29)

2cups(590g)choppedcauliflower

1/2cup(118ml)water

1/4cup(69g)chickpeamisopaste

3tablespoons(44ml)lemonjuice

2-3teaspoons(4-6g)curryblend

2Medjooldates,pitted

Processallingredientsinablenderuntilsmooth.Useadditionalwaterifneeded,andadjustseasoningstoyourliking.

Thissoupwillkeepfortwotothreedaysintherefrigerator.

Note:Cardamompods(asseeninthephoto)addanicearomatictouchtothesoup,butIdon’trecommendeatingthem!

WATERMELONANDHEIRLOOMTOMATOGAZPACHOTHISCLEANSINGCOLDSOUPISALOVELY,SWEETANDSAVORYTWISTONTRADITIONALTOMATOGAZPACHO.USECOLORFULHEIRLOOMTOMATOESIFTHEYAREINSEASONWHEREYOULIVEORSUBSTITUTEWITHROMATOMATOES.

MAKES3-4SERVINGS

PREPTIME:30MINUTES

SOUPBASE3cups(450g)choppedwatermelon,includingsomeoftheinnerwhiterind

2tablespoons(30ml)limejuice

11/2tablespoons(9g)choppedfreshmint

11/2tablespoons(4g)choppedfreshbasil

1clovegarlic

1/2teaspoonseasaltortotaste

ADD–INS1cup(30g)(180g)multicoloredheirloomtomatoes,diced

1cup(150g)watermelon,diced

3/4cup(89g)dicedcucumber,peeledandseeded

1/3cup(55g)whiteonions,diced

Processallingredientsforthesoupbaseinablenderuntilsmooth.Transferthepuréetoalargebowlandadddicedtomatoes,watermelon,cucumbers,andonionsandstirtocombine.Chillthissoupforanhourortwobeforeserving.Thiswillkeepfortwodaysintherefrigerator.

REDBELLPEPPERHUMMUSIHAVEONEWORDFORTHIS:MMMMM!SERVEWITHCRUDITÉSORCRACKERS,ORUSEASASPREADFORWRAPS.

MAKES6-8SERVINGS

PREPTIME:10MINUTES

1cup(150g)choppedredbellpepper

1/2cup(120g)rawtahinipaste

1/4cup(59ml)lemonjuice

3tablespoons(41g)hempseeds

3clovesgarlic

1tablespoon(15ml)oliveoil

1teaspoonseasalt

1teaspooncumin

1/2teaspoonpaprika

Cayennepeppertotaste

Combinealltheingredientsinablenderorfoodprocessoruntilsmooth.Chillintherefrigeratortofirmup.Thiswillkeepforthreeorfourdaysinanairtightcontainerintherefrigerator.

HEALTHNOTE:BellpeppersareveryhighinvitaminC,B6,folicacid,carotenoids,andphytonutrients.Redbellsaretheonlyonesthatcontainthepowerfulanticancerphytonutrientlycopene.

SMOKYGUACAMOLETHISISONEOFMYFAVORITEQUICKSNACKS.IT’SGREATWITHFLAXCRACKERSORCELERYSTICKSORSPREADOVERAROMAINELETTUCELEAFFORANEASYWRAP.

MAKES4-6SERVINGS

2avocados

2Romatomatoes,seededanddiced

1clovegarlic,minced

2teaspoonsfreshlimeorlemonjuice

1/4teaspoonchipotlechilipowder

1tablespoon(10g)mincedredonion

1/4teaspoonseasaltortotaste

Mashtheavocadoswithaforkandstirinremainingingredients.Adjustseasoningsasdesired.Tostore,coverthemixturewithplasticwrapsothewrapcompletelyrestsontheguacamoleandnoairremains.Storedthisway,itwillkeepfortwotothreedaysintherefrigerator.

NACHOCHEESEDIPTHEKEYTOMAKINGTHISDIPFABULOUSISNOTSOAKINGTHECASHEWSORMINIMALLYSOAKINGFOR30MINUTESIFYOUDON’THAVEAPOWERFULBLENDER.THESWEETNESSOFTHECASHEWSISESSENTIALTOTHEFLAVORBALANCEINTHISSUPERCREAMY,LUSCIOUSCHEESESAUCE.SERVEASADIPORSPREADITONEVERYTHING.

MAKES8SERVINGS

PLANAHEAD:IFYOUDONOTOWNAHIGHPOWERBLENDER,SOAKCASHEWSFOR30MINUTES.DONOTOVERSOAK.

PREPTIME:10MINUTES

1cup(135g)cashews

1/3cup(50g)choppedredbellpepper

1/4cup(59ml)water,ifusingsoakedcashews,1/3unsoaked

2tablespoons(28ml)lemonjuice

2tablespoons(28ml)nutritionalyeast

1clovegarlic

1/2teaspoonchilipowder

1/2teaspoonseasalt

1/8teaspoonanchochilipepper,optional

Blendallingredientsinablenderuntilverysmoothandcreamy.Youmayneedtostopandstarttheblendertoscrapesidesbackintotheblades.Adjustseasoningsasdesired.Willkeepforoneweekintherefrigerator.

MAPLE–DIJONBRUSSELSSPROUTSWHOKNEWRAWBRUSSELSSPROUTSCOULDTASTETHISGOOD?THISMAKESAGREATHOLIDAYSIDEDISHANDCANEVENBEWARMEDGENTLYINAPAN.IFYOUWANT,YOUCANSKIPTHEARUGULAANDUSEONLYBRUSSELSSPROUTS.

MAKES4TO6SERVINGS

PREPTIME:20MINUTES

SALAD4cups(352g)Brusselssprouts,shredded

4cups(120g)babyarugula

1/3cup(42g)choppedpecans

1/3cup(40g)driedcranberries(optional)

DRESSING2tablespoons(22g)whole-grainDijonmustard

2tablespoons(30ml)applecidervinegar

1/4cup(59ml)oliveoil

11/2tablespoons(25ml)maplesyrup

1clovegarlic,finelyminced

Combineallthesaladingredientsinalargebowl.Whiskallthedressingingredientsinasmallbowl.Pourthedressingoverthesaladandtosswell.Thesaladwilllastadayintherefrigerator.

HEALTHNOTE:Brusselssproutsarepartofthecruciferousfamily,whichincludeskale,broccoli,cabbage,andcauliflower.Theytopthelistforhavingthehighestcontentofglucosinolate,aphytonutrientthatisthecatalystforformingseveralpowerfulanticancercompounds.BrusselssproutsarealsoveryhighinvitaminsKandCandmayhelplowercholesterol.

CAULIFLOWERCOUSCOUSI’VEALWAYSPREFERREDCOOKEDCAULIFLOWEROVERRAW—UNTILITRIEDTHISRECIPE.IT’SSOFRESHANDFLAVORFULANDAGREATSIDEDISHTOPAIRWITHREDBELLPEPPERHUMMUS(PAGE85).

MAKES4SERVINGS

PREPTIME:30MINUTES

1/2largeheadofcauliflower

1/2bunchparsley

1/4cup(6g)freshmint

2Romatomatoes,seededanddiced

1/4cup(25g)blackolives,chopped(botijaarebestifyoucanfindthem)

1/4cup(40g)redonions,chopped

1/4cup(59ml)lemonjuice

3tablespoons(45ml)oliveoil

1clovegarlic,minced

1/2teaspoonseasalt

1/4teaspooncumin

1/8teaspoonsmokedpaprika

Dashcayenne(optional)

Chopthecauliflowerandputitinafoodprocessor.Pulseseveraltimesuntilitisbrokendownandresemblescouscous.Transferthecauliflowertoabowl.

Puttheparsleyandmintintothefoodprocessorandpulseuntilfinelychopped.Addthemixturetothecauliflower.Stirinremainingingredientsandtosswell.Adjustseasoningstotaste.Thiswillkeepfortwoorthreedaysintherefrigerator.

HEALTHNOTE:Cauliflowerisanotherrockstarfromthecruciferousfamily.AlongwithcontaininghighamountsofvitaminC(50percentRDAina1/2cup(50g))italsocontainsdi-indolyl-methaneandindole-3-carbinol,two

compoundsthathelpthebodygetridofexcessestrogen.Estrogendominancehasbeenlinkedtobreastcanceraswellascysticfibroids,endometriosis,andpolycysticovarysyndrome.

CAULIFLOWERSMASHTHISRECIPEISGREATONITSOWN,BUTAMAZINGWITHMUSHROOMGRAVY(BELOW)

MAKES4SERVINGS

PREPTIME:15MINUTES

4cups(400g)choppedcauliflowerflorets

1/3cup(45g)pinenuts

11/2tablespoons(18g)nutritionalyeast

1clovegarlic

1/2teaspoonseasalt

1/8-1/4teaspoonblackpepper

Putallingredientsintoafoodprocessorandmixuntilyouachieveaconsistencylikemashedpotatoes.Addmorenutritionalyeastandseasonings,ifyouwantitcheesier.Thiswillkeepforfourdaysintherefrigerator.

MUSHROOMGRAVYTHISRICH-FLAVOREDGRAVYWASMADETOGOOVERTHECAULIFLOWERSMASH(ABOVE),BUTITCANALSOBEUSEDOVERRAWORSTEAMEDVEGETABLES,QUINOA,ORRICE.

MAKES4SERVINGS

PREPTIME:15MINUTES

1cup(30g)(100g)slicedcriminimushrooms

1/4cup(59ml)water

2tablespoons(32g)chickpeamiso

2tablespoons(30ml)oliveoil

2tablespoons(28g)tamari

1tablespoon(10g)choppedonion

1teaspoonfreshthyme

1clovegarlic

Dashblackpepper

Processallingredientsinablenderuntilsmooth.Addmorewaterifneeded,onetablespoonatatime.Stirbeforeusing.Thiswillkeepforfourdaysintherefrigerator.

HEALTHNOTE:MushroomsactuallycreatevitaminDwhenexposedtosunlight.TheyalsocontainagoodamountofBvitamins,selenium,iron,phosphorus,andimmune-boostingandfree-radical-fightingphytonutrients.

CURRIEDCARROTSTHISSIMPLEINDIAN-INSPIREDDISHCAMETOMEDURINGACARROTKICKIWASHAVINGLASTWINTER.ILOVETHEWARMINGSPICESWITHTHERAISINSANDCASHEWS.SAVETIMESHREDDINGYOURCARROTSBYUSINGTHESHREDDINGBLADEONYOURFOODPROCESSORIFYOUHAVEONE.OTHERWISETHISWILLBEAGREATLITTLEARMWORKOUT!

MAKES4SERVINGS

PREPTIME:20MINUTES

4cups(440g)shreddedcarrots

1/3cup(48g)raisins

1/3cup(150g)choppedcashews

3tablespoons(44ml)lemonjuice

2tablespoons(12g)finelychoppedmint

2tablespoons(30ml)flaxseedoroliveoil

1teaspoonturmeric

1/2teaspooncinnamon

1/2teaspooncoriander

1/4teaspooncumin

1/8teaspoonyellowmustard

1/8teaspooncardamom

1/8teaspooncayenne(optional)

Dasheachofclove,nutmeg,andblackpepper

1/4teaspoonseasaltortotaste

Combineallingredientsinalargebowlandserve.Thiswilllastforthreedaysintherefrigerator,butittastesbestfresh.Spruceuptheflavorwithasqueezeoflemonifneeded.

CHEFTIP:Ifyoudon’thaveallthespiceslistedyoucanmakeiteasyonyourselfbyusingastore-boughtcurryblend.Useabout1-2teaspoonsfor

startersandaddmoreasneeded.

HEALTHNOTE:Everyoneknowscarrotsaregreatforprotectingourvision,butdidyouknowthey’realsogoodforcancer,heartdisease,andstrokeprevention—andcreatinghealthy,glowingskinandhelpingtheliverflushouttoxins?Nowyouhaveevenmorereasontochowdownonthosecarrots!

Salads

CALEXICOSALADIHADTHEMOSTAMAZINGWATERCRESSSALADATCALEXICORESTAURANTINBROOKLYN.ITWASSOGOODIHADTORE-CREATEITSOONASIGOTHOME.ILOVETHECRUNCHYJICAMAWITHCITRUSFLAVORSANDTHESPICINESSOFTHEDRESSING.IFYOUCAN’TFINDWATERCRESS,USEMACHE,MESCLUN,ORASPRINGMIXINSTEAD.

MAKES4SERVINGS

PREPTIME:30MINUTES

PLANAHEAD:SOAKCASHEWSFOR2HOURSIFYOUDONOTHAVEAHIGHPOWERBLENDER.

DRESSING3/4cup(113g)cashews

3/4cup(176ml)water

1/4cup(59ml)limeorlemonjuice

1clovegarlic

1Medjooldate,pitted

3/4teaspoonseasalt

1/4-1/2teaspoonchipotlechilipowder

Blendallingredientsinablenderuntilsmooth.

SALAD4cups(136g)packedchoppedwatercress

1/2jicama,julienned

1grapefruit,supremed

1avocado,sliced

1/4cup(35g)pumpkinseeds

1/4cup(4g)choppedcilantro

Cayenneforgarnish(optional)

Tosswatercress,jicama,grapefruit,andavocadoinabowl.Dividethemixtureamongfourplatesanddrizzlewithdressing.Topwithpumpkinseedsandcilantro,andgarnishwithadashofcayenne,ifyoulike.

Ifstoredwithoutdressingonit,thissaladwillkeepfortwotothreedaysintherefrigerator.

HEALTHNOTE:Traditionally,watercresshasbeenusedtohelpdigestion,fightbadbreathandcolds,andtocleantheblood.Ithasaveryhighsulfurcontentandhasbeenshowninlaboratoriestocontaincancer-suppressingproperties.It’salsoagoodsourceofiodine,whichmakesitverybeneficialtothosesufferingfromhypothyroidism.

STRAWBERRY–SPINACHSALADWITHSWEETBALSAMICVINAIGRETTEILIKETOADDEQUALPARTSMESCLUNTOJAZZITUP,BUTFEELFREETOUSEJUSTSPINACH.THISSALADISVERSATILEENOUGHTOSERVEATANELEGANTDINNER,ASUMMERPICNIC,ABRUNCH,ORASABREAKFASTSALAD.

MAKES4SERVINGS

PREPTIME:15MINUTES

SALAD4cups(120g)babyspinach

4cups(120g)mesclunmix

2cups(290g)slicedstrawberries

1/4cup(120g)redonion,thinlyslicedwithamandolineorknife

1/4cup(36g)choppedalmonds

Combineallsaladingredientsinalargebowlandtosswell.

DRESSING1/4cup(59ml)oliveoil

2tablespoons(28ml)balsamicvinegar

1teaspoonDijonmustard

1teaspoonagave

Saltandpeppertotaste

Whiskallthedressingingredientstogetherinasmallbowl.Drizzlethedressingoverindividualsaladservingsasdesired.Saladwillkeeponeday.

COLORFULCABBAGESALADIMADEAZESTYVIETNAMESE-TYPEDRESSINGTOGIVETHISCRUNCHY,VIBRANTSALADSOMEMAJORGINGER-GARLIC-LIMEKICK.IT’SONEOFMYGO-TOSALADSWHENI’MONACLEANSE,ASITHASVERYLITTLEFAT(IFYOUOMITTHEPEANUTS)BUTISVERYFILLINGANDSATISFYING

MAKES4-6SERVINGS

PREPTIME:20MINUTES

DRESSING1/3cup(78ml)limejuice

2tablespoons(30ml)brownricevinegar

1tablespoon(15ml)sesameoil

1tablespoon(13g)palmsugarorsweetenerofchoice

1tablespoon(8g)ginger,gratedorgingerjuice

1teaspoonfinelymincedgarlic

1/2teaspoonseasalt

1/8teaspooncayenne

SALAD5cups(350g/about1smallhead)packed,shreddedredcabbage

1cup(110g)shreddedcarrots

1/2cup(8g)choppedcilantro

1/2cup(13g)choppedmint

1/3cup(48g)crushedrawwildjunglepeanutsorroastedpeanuts(notraw)

Whiskallthedressingingredientstogetherinasmallbowl.Combinesaladingredientsinalargebowl.Pourinthedressingandtosswell.Garnishwithcrushedpeanuts.Thissaladwillkeepforthreedaysintherefrigerator.

HEALTHNOTE:Cabbageisoneofthemosthealth-promotingvegetablesout

there.It’smostreveredforitsanticancer,antitumorpropertiesandisexcellentatcellulardetoxificationandfortheremovalofcarcinogensfromoursystem.

CREAMYKALESALADWITHCAPERSANDHAZELNUTSTHELOVELYGREENANDPURPLECOLORSINTHISSALADMAKEITAFAVORITEDISHTOSERVEFORGUESTS.IALSOLOVEHOWSIMPLEYETFLAVORFULTHISSALADIS.IT’STHEHAZELNUTSTHATREALLYMAKEITFORME.IFYOUHAVEHAZELNUTOILONHAND,ALIGHTDRIZZLEWILLTAKEITTOTHENEXTLEVEL.

MAKES2-4SERVINGS

PREPTIME:25MINUTES

2largebunchesflatorcurlykale,stemsremovedandfinelychopped

1avocado,cubed

3tablespoons(44ml)lemonjuice

1teaspoonseasalt

1cup(70g)shreddedpurplecabbage

1/2cup(88g)choppedhazelnuts

2tablespoons(17g)capers

Placethechoppedkaleinabowlwithavocado,lemonjuice,andseasaltandmassageitverywelluntiltheavocadobecomescreamyandthekalebecomestender.Addcabbage,hazelnuts,andcapersandtosswell.Addadditionalseasoningsoravocadoifneededandserve.Thesaladwillkeepforoneday.

HEALTHNOTE:Ihaven’tmetarawfoodistyetwhodoesn’tincludekaleintheirtopthreefavoriteingredientslist.Becauseofitsdensenutrientprofile,Iliketostickkaleineverythingfromjuicestosmoothiestosalads.It’sextremelyhighinbone-buildingvitaminK,antioxidantsvitaminAandC,manganeseandfiber,andiswellregarded,alongwithothercruciferousvegetables,asananticancerfood.Itshighsulfurcontentaidsinthecellulardetoxificationprocess,whichmakesittheperfectcleansingfood.

WINTERLANDSALADTHISISAWONDERFULMIXOFMYFAVORITEWINTERFRUITSTOSSEDWITHAROMATICFENNEL.

MAKES4-6SERVINGS

PREPTIME:30MINUTES

SALAD2fennelbulbs

2greenapples

1cup(140g)pomegranateseeds

1/2cup(63g)choppedwalnuts

Fennelleavesforgarnish

Useaknifeormandolinetothinlyslicethefennelbulb.Grateorjuliennetheapple.Next,tossallingredientsexceptthefennelleavesintoamedium-sizebowl.

DRESSING1/2cup(118ml)orangejuice

3tablespoons(45ml)applecidervinegar

2tablespoons(30ml)oliveoil

11/2tablespoons(16.5g)preparedwhole-seedmustard

Whiskalltheingredientstogetherinasmallbowlandpourthedressingoverthesalad.Tosswellandserveimmediately.Garnishplatedsaladswithfennelleaves.Thesaladwillkeepfortwodaysintherefrigerator.

HEALTHNOTE:FennelisagreatsourceofvitaminC,potassium,folate,andfiber,andit’sgreatforthedigestivesystem.

SWEETCHILIDAIKONSALADTHISULTRASIMPLESALADMAKESAGREAT(ANDVERYPRETTY)FIRSTCOURSEIFYOU’REPUTTINGTOGETHERANASIAN-INSPIREDMEAL.THESWEETCHILISAUCEISNOTONLYSTUNNINGTOLOOKATOVERTHEDAIKONNOODLES,BUTITISALSOAFLAVORFULCOMPLIMENTTOTHISMILDRADISH.

MAKES4SERVINGS

PLANAHEAD:MAKEHOTSAUCE(PAGE142)

PREPTIME:15MINUTES

SWEETCHILISAUCE1/3cup(78ml)HotSauce(page142)

1/4cup(60ml)brownricevinegar

2tablespoons(28ml)agaveorcoconutnectar

2tablespoons(30ml)sesameoroliveoil

1/4teaspoonseasalt

Whisktogetherorblendingredientsthoroughly.

SALAD2largedaikonradishes,peeledandspiralizedorjulienned

1cup(16g)choppedcilantro

1/3cup(32g)choppedalmonds

Placeprepareddaikononindividualplatesandgarnishwithcilantroandalmonds.Dresswithsweetchilisaucerightbeforeserving.

Storedindividually,SweetChiliSaucewilllastoneweekandthedaikonwilllastthreedaysintherefrigerator.

CHEFTIP:IusedtheSaladaccospiralslicertomakethedaikonribbons.

HEALTHNOTE:Daikonradishcontainsanabundanceofdigestiveenzymes,makingitawonderfuldigestiveaid,particularlyinmetabolizingfats.It’saverycleansingrootvegetablethathasbeenusedtraditionallyasadiureticanddecongestant.Likeothersinitscruciferousfamily,itcontainscancer-fighting

propertiesandagooddoseofvitaminCandpotassium.

WATERMELON-TOMATOSALADWITHFIGVINAIGRETTETHISSALADISASTASTYASITISLOVELYTOLOOKAT.ILOVETHEFRESHAROMAOFMINTANDBASILWITHTHEWATERMELON,ANDTHEFIGDRESSINGTIESITALLTOGETHERWITHOUTBEINGOVERWHELMING.IFYOU’REONACLEANSE,YOUCANSKIPTHEDRESSINGANDYOU’LLSTILLHAVEAREALLYGREAT-TASTINGDISH.

MAKES4-6SERVINGS

PLANAHEAD:SOAKDRIEDFIGSFOR30MINUTES

PREPTIME:20MINUTES

DRESSING4driedfigs,soakedin1/2cup(120ml)waterfor30minutes;reservesoak

water

3tablespoons(45ml)balsamicvinegar

1/2cup(118ml)soakwater

1/4cup(59ml)oliveoil

Saltandpeppertotaste

Blendallingredientsinablenderuntilsmooth.

SALAD8cups(1,200g)cubedwatermelon

6cups(1,080g)cubedheirloomtomatoesofassortedcolors

2tablespoons(12g)choppedmint

2tablespoon(5g)choppedbasil

2-4tablespoons(20-40g)thinlyslicedshallot

Combineallingredientsinalargebowl,thenscoopoutintoservingbowls.Drizzlethefigdressingoverindividualservings.

Thissaladwillkeepforonedayintherefrigerator.

SUNNYPEACHSALADWITHCHIPOTLE-MAPLEDRESSINGSPICY-SWEETVINAIGRETTEOVERRIPESUMMERPEACHESMAKESAGREATCOMBOINTHISBEAUTIFULANDEFFORTLESSSALAD.

MAKES4-6SERVINGS

PREPTIME:15MINUTES

DRESSING3tablespoons(45ml)oliveoil

3tablespoons(45ml)balsamicvinegar

11/2tablespoons(25ml)maplesyrup

1/4teaspoonchipotlechilipowder

1/4teaspoonseasalt

Whisktogetheringredientsinasmallbowl.

SALAD6cups(360g)springormesclunmix

4peaches,pittedandsliced

1/2cup(56g)choppedpecans

1/4cup(40g)thinlyslicedshallot

Tossallingredientsinalargebowlandservewithdressingontheside.Thissaladwillkeepforadayortwointherefrigerator.

ROOTVEGETABLESLAWIFYOUREALLYWANTTOINDULGE,PICKUPABOTTLEOFLEBLANCHAZELNUTOILTODRESSTHISCOLORFUL,CRUNCHYSALAD.TOPREVENTBEETSFROMTURNINGEVERYTHINGPINK,IADDTHEMRIGHTBEFORESERVING,BUT,IFYOU’RETHEONLYWHO’SGOINGTOSEEIT,FEELFREETOTOSSTHEMINWITHEVERYTHINGELSE.

MAKES4SERVINGS

PREPTIME:40MINUTES

SALAD2cups(300g)juliennedbeets

2cups(220g)juliennedcarrots

2cups(232g)julienneddaikonradishorceleryroot

2greenonions,thinlysliced,greenpartsonly

1/4cup(40g)driedcranberriesorraisins

1/4cup(35g)sunflowerseeds

Setthebeetsasideintheirownsmallbowlandtosstheremainingsaladingredientsinamedium-sizebowl.

DRESSING1/4cup(59ml)hazelnutoroliveoil

1/4cup(59ml)orangejuice

2tablespoons(30ml)lemonjuice

Salttotaste

Whisktogetherallthedressingingredientsandpourthemixtureoverthesalad,reservingasmallamountforthebeets.Addremainingdressingtothebeetsandgentlyincorporatethemintothesaladrightbeforeserving.

HEALTHNOTE:Rootvegetablesareagreatsourceofmineralsandantioxidants,aswellasbeingexcellentbloodpurifiersandliverdetoxifiers.Theyalsocontainemotionalandphysicalgroundingenergythatcanmakeusfeelmorefocusedandpowerful.It’saverysimilarenergytothekindmeateaterssaytheygetfromeatinganimalprotein.

Mains

MUSHROOMTACOSTHESETACOSAREBURSTINGWITHQUINTESSENTIALMEXICANFLAVORSLIKEJALAPEÑO,LIME,CILANTRO,ANDAVOCADO.IFYOU’RENOTAFANOFMUSHROOMS,THEWALNUTMEATFROMTHEFIVEPEPPERCHILI(PAGE123)ISAGREATSUBSTITUTE.

MAKES4SERVINGS

PLANAHEAD:YOUWILLNEEDABATCHOFQUICKPICKLEDCABBAGE(SEEBELOW).

PREPTIME:30MINUTES

MARINATEDMUSHROOMS4cups(280g)slicedshiitakeorbabyPortobellomushrooms

2tablespoons(28g)tamari

1smallclovegarlic,minced

1tablespoon(15ml)oliveoil

Placealloftheingredientsintoalargemasonjarandshakevigorouslyortosstogetherinabowl.Letthemushroomssitwhileyoumaketheremainingcomponents.

AVOCADOSAUCE1/3cup(78ml)water

1-2tablespoons(15-30ml)limejuice

1/2teaspoonseasalt

1/2avocado

1clovegarlic

1/2jalapeñopepper,withseeds,orcayennepeppertotaste

Blendallingredientsinablenderorfoodprocessor.Addmorewaterorseasoningsasneeded.Transfertoasqueezebottleorsmallbowl.

FILLING

11/2cups(225g)QuickPickledCabbage

3-4tomatoes,chopped

1cup(16g)choppedcilantro

2/3cup(110g)dicedsweetonions

8romaineleaves

Filleachromaineleafwithmarinatedmushrooms.Topwiththevariousfillingsanddrizzlewithavocadosauce.

QUICKPICKLEDCABBAGETHISISAGREATLITTLECONDIMENTTOPUTONTHEMUSHROOMTACOSORTHROWINTOANYWRAPORSALADFORALITTLEZINGANDSPLASHOFCOLOR.

MAKES8SERVINGS

PREPTIME:15MINUTES

2cups(140g)shreddedredcabbage

1/4cup(60ml)applecidervinegar

1/2tablespoon(10g)agave

pinchofseasalt

Combineallingredientsintoabowlverywell.Placeaplateorbowlwithweight(likeamasonjarofwater)ontopofmixtureandallowtositforonetosixhours.Itwillsoftenandreleasemoreliquidthelongeryouletitset.

Willkeepfor5daysintherefigerator.

HEIRLOOMTOMATOSTACKSHERE’SAFUNANDEASYWAYTOENJOYTHEFRUITSOFSUMMER.

MAKES4-6SERVINGS

PLANAHEAD:YOUWILLNEEDONEBATCHOFCILANTROPESTO(PAGE143)ANDSUN-DRIEDTOMATOSPREAD(PAGE142).

PREPTIME:10MINUTES

1batchCilantroPesto(page143)

1batchSunDriedTomatoSpread(page142)

4-6largeheirloomtomatoesofdifferentcolors

4cups(120g)spinach

1cup(30g)looselypackedbasilleaves

Oliveoilasneeded

Freshblackpepperandseasalttotaste

Slicetomatoesinto1/4-inchthickrounds.Arrange1cup(30g)ofspinachonaservingplate.SpreadthedesiredamountofCilantroPestoontoonetomatosliceandplaceontothebedofspinach,thenplaceacoupleofbasilleavesontop.SpreaddesiredamountofSun-DriedTomatoSpreadontoanothersliceoftomatoandplaceitontopoftheothertomatoslice.Addadditionalbasilorspinachleaves.Repeatthesestepstwomoretimes,alternatingspreadsanddifferentcolorsoftomatoslices.Whenfinished,drizzlethestackswitholiveoilandaddsaltandpeppertotasteandserveimmediately.

THAIVEGGIENOODLESNOODLESPLUSCREAMYCURRYSAUCEPLUSTONSOFVEGETABLESEQUALSONEOFMYFAVORITEDISHES.YOUCANPLAYAROUNDWITHTHEAMOUNTOFVEGGIES,BUTILIKETOGOCRAZYANDPILETHEMON.IFYOUCAN’TFINDKELPNOODLESINTHEREFRIGERATORSECTIONOFYOURLOCALHEALTHFOODSTORE,YOUCANREPLACETHEMWITHTWOADDITIONALZUCCHINI.

MAKES4-6SERVINGS

PREPTIME:45MINUTES

112-ounce(340g)packagekelpnoodles

SAUCE1/2cup(112g)almondbutter

1/4cup(59ml)water

1/4cup(59ml)tamari

2tablespoons(30ml)brownricevinegar

2tablespoons(15g)redThaicurrypaste

1/2teaspooncrushedredpepper(optional)

2tablespoons(28ml)agavenectarorfewdropsliquidstevia

1tablespoon(8g)gratedgingerorgingerjuice

1clovegarlic

VEGETABLES1lemon

4zucchinis,peeled

1redbellpepper,diced

2largecarrots,julienned

2greenonions,greenpartsslicedthinly

2cups(100g)beansprouts

1/2cup(20g)Thaiortraditionalbasil,shredded

4cups(120g)spinach

Rinseandloosenthekelpnoodlesandplacetheminabowl.Coverthenoodleswithwaterandsqueezethejuicefromthelemonintoit.Allowthemtosoakfor30minutes.

Whilethenoodlesaresoaking,makeyoursaucebyprocessingallthesauceingredientsuntilsmoothinablender.After30minutes,rinsethenoodlesandplacethemintoamedium-sizebowl.It’shelpfultocutnoodleswithkitchenscissors,astheytendtobecrazylong.Spiralizethezucchiniwithavegetablespiralizeroruseapeelertoturnthemintoribbons.Combinethezucchiniwiththekelpnoodlesandtosswithsauce.Servethezucchini-noodlemixtureonabedofspinachandtopwithvegetablesandshreddedbasil.Thiswilllasttwodaysintherefrigerator.

CHEFTIP:Warmthisdishbyplacingnoodlesinadehydratorforonehourat145°F(62.8°C)orwarminasaucepanonlowheat,stirringfrequently.Foralightlycookedversion,placenoodlesandvegetablesinalargesaucepanorpotandwarmgentlyfor5-10minutes,stirringconstantly.

BUTTERNUTSQUASHNOODLESWITHSAGECREAMTHISAVERYDELICATELYFLAVOREDDISHCOMPAREDTOMANYOFTHEBOLD,SPICYRECIPESINTHISBOOK.ILOVETHESUBTLETYOFTHESAGECREAMANDMILDLYNUTTYFLAVOROFTHENOODLES.THESEASONEDPISTACHIOSADDANICETEXTURALCRUNCHWITHASMALLPUNCHOFSMOKY,GARLICKYFLAVORS.

MAKES4SERVINGS

PLANAHEAD:SOAK1CUP(150G)CASHEWSFOR2HOURS

PREPTIME:30MINUTES

NOODLES2wholebutternutsquash

2cups(60g)microgreens

Peelandspiralizethesquashusingavegetablesspiralizerorshredthemintoribbonsusingavegetablepeeler.Tossmicrogreensinwiththenoodles.

CHEFTIP:Iprefertomakeafineangelhair-typenoodlewithbutternutsquash,insteadofathickspaghetti-sizenoodleforthisrecipe.

SAGECREAM1cup(150g)cashews,soaked2hours

1/4cup(55g)hempseeds

3/4cup(176ml)water

2tablespoons(32g)chickpeamisopaste

2-3tablespoons(30-44ml)lemonjuice

1tablespoon(12g)nutritionalyeast

1clovegarlic

1/4-1/2teaspoonseasalt

1/2teaspoonagave

4freshsageleaves

Processalltheingredientsinablenderuntilsmooth.Adjustseasoningsifneeded.

SEASONEDPISTACHIOS1/2cup(50g)coarselychoppedpistachios

1/2teaspoonoliveoil

1/4teaspoonsmokedpaprika

1/4teaspoongarlicpowder

1/8-1/4teaspoonseasalt

Putallingredientsinasmallbowlandmixthoroughlyusingyourfingers.

Toassemble,placenoodlesinabowloronindividualplates.Topwiththedesiredamountofsagecreamandsprinklewithpistachios.Ediblepansiesareoptional,butanicetouch.

ZucchiniNoodles,TwoWaysYOUCANUSEEITHERGREENZUCCHINIORYELLOWSUMMERSQUASHTOMAKEAWESOMENOODLES.IT’SUPTOYOUIFYOUWANTTHEMWITHORWITHOUTTHEPEEL.IPREFERWITHOUTIFI’MSERVINGRAW-CURIOUSGUESTS.IFYOUHAVEAVEGETABLESPIRALIZER,YOUCANMAKESPAGHETTI-LIKENOODLESINAJIFFY.ILIKETOMAKETHEMONTHETHICKERSIDE,ASOPPOSEDTOANGELHAIR,ASTHEYCANBECOMEWATERYQUITEQUICKLYONCEYOUPUTTHESAUCESONTHEM.IFYOUDON’TOWNASPIRALIZER,USEAVEGETABLEPEELERTOTURNTHEMINTOWIDEFETTUCCINE-STYLENOODLES.HEREARETWOCLASSICSAUCESTHATWORKBEAUTIFULLY.EACHSAUCEWILLBEENOUGHFORFOURMEDIUMZUCCHINIS.DON’TDRESSNOODLESUNTILREADYTOSERVE,ASTHEYWILLSOFTENANDWEEP.SERVEWITHPARMESANCHEESE.

PASTAMARINARAMAKES4SERVINGS

PREPTIME:15MINUTES

1/2redbellpepper,seededandchopped

2tablespoons(14g)sundriedtomatopowder

1-2tablespoon(15-30ml)oliveoil

2tablespoons(5g)freshbasil,or1teaspoondried

1tablespoon(8g)freshoregano,or1teaspoondried

1/2Medjooldate

2clovesgarlic

1/2-3/4teaspoonseasaltortotaste

1/4teaspooncrushedredpepper

3cups(540g)choppedtomatoes

Blendalloftheingredientsexcepttomatoesinafoodprocessoruntilsmooth.Addtomatoesandpulseuntilincorporatedbutstillalittlechunky.

Spiralizeorpeelzucchinisintoribbonsandtosswithmarinasauce.Garnishwithpinenuts,olives,ordicedbellpeppers.

CHEFTIP:Makesun-driedtomatopowderbygrindingsun-driedtomatoesinaspicegrinder.

PESTOPASTAMAKES4SERVINGS

PREPTIME:10MINUTES

2cups(80g)basilleaves,packed

1/4cup(59ml)oliveoil

3-4clovesgarlic,crushed

1/2-1teaspoonseasalt

1/2cup(110g)hempseedsorrawpinenuts

Placeallingredientsexcepthempseeds(orpinenuts)inafoodprocessorandblenduntilsmooth.Addhempseedsandpulseafewtimesuntilincorporated.

Spiralizeorpeelzucchinisintoribbonsandtosswithpesto.Garnishwithdicedtomatoes,pinenuts,olives,ordicedbellpeppers.

PARMESANCHEESE1/2cup(75g)cashews

1clovegarlic

1teaspoonnutritionalyeast

1/4teaspoonseasalt

Useaspicegrindertocombineallingredients.

FIVE–PEPPERVEGETABLECHILIDON’TBEINTIMATEDBYTHENAME:THISISN’TOVERLYSPICY,BUTITDOESHAVEALITTLEBITOFAKICK.ILOVETHEUNDERTONESOFCACAO,CINNAMON,ANDSMOKEDPEPPERS,BUTYOUCANSIMPLIFYTHISRECIPEBYOMITTINGTHEM.THISISAGREATDISHTHEWHOLEFAMILYWILLLOVE,ANDITCANEASILYBEWARMEDOVERTHESTOVETOPIFYOUHAVEGUESTSWHOPREFERTHEIRCHILICOOKED.THISISEXTRANICETOPPEDWITHADOLLOPOFCRÈMEFRAICHE(PAGE140)ORCUBEDAVOCADO.

MAKES6SERVINGS

PREPTIME:45MINUTES

SAUCE1cup(235ml)water

1/2redbellpepper,seededandchopped

3tablespoons(42g)sun-driedtomatopowder(seechef’stip,page126)

2tablespoons(30ml)orangejuice

2Medjooldates,pitted

1tablespoon(7.5g)Mexicanchilipowder

1tablespoon(15g)oliveoil

1/2tablespoon(4g)cacaopowder

1teaspoontamarindpaste

1teaspoonseasalt

1smallclovegarlic

1/2teaspoononionpowder

1/4teaspooncinnamon

1/4teaspoonanchochilipowder

1/8teaspoonchipotlechilipowder

Blendallingredientsinablenderuntilsmooth.Adjustseasoningsasdesired.

WALNUTMEAT11/2cups(180g)walnuts

2teaspoonschilipowder

1teaspooncumin

2tablespoons(28g)tamari

Putallingredientsinafoodprocessorandprocessuntilwellcombined.Iliketokeepitalittlechunkyfortexture.

VEGGIES1cup(30g)(120g)dicedzucchini

1cup(30g)(180g)dicedtomatoes

1cup(175g)cornkernels

1cup(110g)shreddedcarrots

1/4cup(40g)dicedwhiteoryellowonions

1jalapeño,seededanddiced

Putallingredientsinalargebowlandmix.Addsauceandwalnutsandcombinewell.

CHEFTIP:Thesauceandwalnutmeatcanbemadethedaybeforetocutdownonpreptime.Whenserving,youcanwarmthisinthedehydratorforonehourat145°F(63°C)oronthestovetopatlowheatstirringfrequently.

CHIPOTLENOT–CHICKENSALADWRAPSTHISWRAPHASAHEARTYFILLINGTHATCANBEEATENONITSOWN,ADDEDTOASALAD,ORSPREADOVERAFLAXCRACKER.FORANICEVARIATION,ITCONVERTSWELLINTOACURRYSALAD—ORKEEPITSIMPLEANDREPLACETHESPICEWITHCAPERS.

MAKES4SERVINGS

PLANAHEAD:SOAKSUNFLOWERSEEDSFOR4-6HOURS.

PREPTIME:20MINUTES

1cup(30g)(145g)sunflowerseeds,soakedanddrained

1/4cup(59ml)water

2tablespoons(15ml)applecidervinegar

3/4teaspoonseasalt

1/2teaspoonchipotlechilepowder

1/2teaspoonpaprika

3/4cup(75g)choppedcelery

3/4cup(113g)sweetcherrytomatoes,sliced

1/4cup(40g)choppedredonion

1avocado,cubed

4largecollardleaves

Inafoodprocessor,blendsunflowerseedsandwateruntilyouhaveapâté.Scrapedownthesidesofthecontainerasneededuntilyouachievedesiredconsistency.Addvinegar,seasalt,chipotlepowder,andpaprika,andprocessagain.Transferthemixturetoabowlandstirincelery,tomatoes,andredonions.Gentlyfoldinavocados.Layonecollardleafonacuttingboard.Useaknifetocutofftheprotrudingbottomstem.Filletthethickestpartoftheremainingstemverycarefully.Thiswillmaketheleafmorepliable.Spoonthemixtureontothebottomthirdofthecollardleaf.Rolltheleafupfromthebottomandtuckinthesidesasyougoalongtomakeanice,tightwrap.Youcanstorethesaladmixtureinanairtightcontainerfortwoorthreedaysin

therefrigerator.

COOKEDVARIATION:Ratherthanrollthecollardleaves,servethemontoastedsproutedbreadwithvegancheese.

HEALTHNOTE:SunflowerseedsareanexcellentsourceofvitaminEaswellasmagnesiumandselenium.They’realsoveryaffordableandversatileandagreatalternativetonuts.Itossthemintosaladsandusetheminplaceofnutsformanyofmysavorydishes.

LEMONYGARLICBROCCOLIBOWLTHISISAHEARTYDISHTHATCANBEENJOYEDWARMORCOLD.ILIKEITWITHALITTLESIDEOFHOTSAUCE(PAGE142).

MAKES4-6SERVINGS

PLANAHEAD:SOAK1/2CUP(73G)ALMONDSOVERNIGHTINWATERANDRINSEWELL(OPTIONAL).

PREPTIME:20MINUTES

TAHINIDRESSING2/3cup(167g)rawtahinipaste

2/3cup(167ml)water

1/2cup(118ml)lemonjuice

3clovesgarlic

1teaspoonseasalt

1/4teaspoonblackpepper

1/8teaspooncayenne

Blendallingredientsinablenderorfoodprocessoruntilsmooth.

BROCCOLIBOWL5cups(355g)broccoliflorets,cutintosmallbite-sizepieces

2cups(176g)beansprouts

1cup(110g)shreddedcarrots

1/2cup(73g)choppedalmonds

Coverbroccoliinhotwaterforseveralsecondsthenplungeitintocoldwater.Thiswillsoftenitandmakeitmorepalatable.Next,mixvegetablesandalmondsinalargebowlandservewithtahinidressing.

Storedseparately,TahiniDressingwillkeepforoneweekandBroccoliBowlmixturewillkeepfortwoorthreedaysintherefrigerator.

CHEFTIP:YoucangivethesauceanethnickickbyaddinginalittleThaior

currypastewhenblendingorreplacethesaucewithNachoCheese(page86)oryourfavoriterawsauce.

COOKEDOPTION:Steamvegetablesgentlyorservethemwithcookedquinoa.

GINGERMISOHANDROLLSTHISVERSATILERECIPEISANEASYWAYTOTHROWSOMETHINGTOGETHERWITHOUTRESORTINGTOTHETYPICALSALAD.YOUCOULDFILLTHESEHANDROLLSWITHANYOFYOURFAVORITEGREENSANDVEGETABLESANDEVENUSEDIFFERENTDRESSINGS,THOUGHTHEGINGERMISODRESSINGGIVESITTHEASIANTOUCH.KEEPTHESAUCEONHANDSOYOUCANMAKEAQUICKMEALINMINUTESANYTIME.

MAKES4SERVINGS

PLANAHEAD:MAKEALMONDORCASHEWMILK(PAGE59)(OPTIONAL)PREPTIME:20MINUTES

GINGERMISODRESSING1/3cup(80ml)oliveoil

3-4tablespoons(45-60ml)AlmondorCashewMilk(page59)orwater

21/2tablespoons(43g)chickpeamiso

2tablespoons(28ml)agaveorcoconutnectar

11/2tablespoons(12g)gratedginger

1tablespoon(7.5ml)balsamicvinegar

Blendallingredientsinablenderuntilsmooth.

NORIWRAPS4untoastednorisheets

8greenlettuceleaves

2-3carrots,juliennedorshredded

1beet,juliennedorshredded

2smallavocados,sliced

2cups(100g)sproutsofchoice

Tomakethehandroll,holdthenorisheetwiththeshinysidedownonyourpalminadiamondposition.Laytwopiecesoflettuceintheuppercornerofthediamond.Addremainingfillingasdesired.

Drizzlewithgingermisosauce.Foldtherightcornerofthenorisheetoverthefilling,andfoldbottomcornerupwardoverfilling.Foldtheleftcorneroverthefillingtoclose.Youcanuseatinybitofwatertosealthenorisheetclosed.Serveimmediately.GingerMisodressingwillkeepforoneweekintherefrigerator.

HEALTHNOTE:Norisheetsarethemostpopulartypeofseaweed.Theyarerichinvitamins,minerals,andaminoacidsandhavebeenregardedinJapanesecultureasabeautyfood.Themajorityofstorebrandsaretoasted,butyoumaybeabletofindrawnorisheetsatsomehealthfoodstoresaswellasonline.Ifyoucan’tfinditraw,toastedisstillagreatoption.

HOLDTHENORISHEETWITHTHESHINYSIDEDOWNONYOURPALMINADIAMONDPOSITION.LAYTWOPIECESOFLETTUCEINTHEUPPERCORNEROFTHEDIAMOND.

ADDREMAININGFILLINGASDESIRED.

DRIZZLEWITHGINGERMISOSAUCE.

FOLDTHERIGHTCORNEROFTHENORISHEETOVERTHEFILLING,ANDFOLDBOTTOMCORNERUPWARDOVERFILLING.

FOLDTHELEFTCORNEROVERTHEFILLINGTOCLOSE.YOUCANUSEATINYBITOFWATERTOSEALTHENORISHEETCLOSED.

SERVEIMMEDIATELY.

VIETNAMESESALADROLLSONEOFTHETHINGSILOVEABOUTVIETNAMESECUISINEISTHEUSEOFFRESHHERBS.I’MHEAVYHANDEDWITHTHEMINTANDCILANTROINTHESEROLLSWHENIMAKETHEMFORMYSELF.TRYEXPERIMENTINGWITHOTHERVEGETABLESANDELEMENTSSUCHASCUCUMBERS,BELLPEPPER,BASIL,RADISH,ORFRESHYOUNGTHAICOCONUTMEATFORAHEARTIERROLL.

MAKES4SERVINGS

PREPTIME:30MINUTES

SWEETANDSOURMANGOSAUCEMAKES1CUP(30G)(305G)

1cup(175g)choppedmango

3tablespoons(45ml)agaveorsweetenerofchoice

3tablespoons(44ml)limejuice

1/2tablespoon(4g)gratedginger

1clovegarlic

1/2teaspooncrushedredpepperflakes(optional)

1/4teaspoonseasalt

Blendingredientsinablenderorfoodprocessor.Adjustseasoningsasdesired.

SPICYTAHINISAUCEMAKES1CUP(30G)(305G)

1/2cup(120g)tahini

1/3cup(78g)water

3tablespoons(54g)tamari

2tablespoons(30ml)lemonjuice

2tablespoons(28ml)agavenectarorfewdropsliquidstevia

1tablespoon(15g)redThaicurrypaste(optional)

1tablespoon(8g)gratedgingerorgingerjuice

1clovegarlic

1/2teaspooncrushedredpepper

Blendallingredientsinablenderorfoodprocessoruntilsmooth

SALADROLLS4largechard,cabbage,orcollardleaves

1headromaineorothergreenlettuce

2cups(220g)shreddedcarrots

2cups(100g)beansprouts

4greenonions,slicedlongwise,greenpartsonly

2/3cup(17g)mintleaves

2/3cup(17g)choppedcilantro

Layachard,cabbage,orcollardleafonaplateorcuttingboard.Filletthethickstemcarefullyusingaparingknife.Thiswillallowyoutorolltheleafeasierwithoutitbreaking.

Laytwoleavesoflettuceontheinsideofthechardleafandfillwithremainingingredientsasdesired.Layanothercoupleoflettuceleavesoverthefillingandroll.Servewithsauces.

COOKEDVARIATION:Youcanwrapyourrollsinricepaper.Alsoknownasbinghmah,ricepapercanbefoundatanyAsianmarketandsomehealthfoodstores.Ricepaperisveryeasytouse.Simplydipasheetintohotwaterforafewsecondsthenremove,shakeoffexcesswater,andlayitonaflatsurface.Addyourfillingsandrollcarefully.Foraheartiercookedmeal,addinorganictempeh.

MEATANDCHEESEPIEROGIESCOMINGFROMANEASTERNEUROPEANBACKGROUND,IGREWUPONPIEROGIESANDWANTEDTOCREATESOMETHINGREMINISCENTOFWHATMYMOMUSEDTOMAKE.THESEMAKEGREATFINGERFOODFORPARTIESORCANBESERVEDWITHASALADFORDINNER.THECHEESEISOUTOFTHISWORLDANDCANBEUSEDWITHWRAPPERSOTHERTHANTURNIP.TRYTHINLYSLICEDBEETROOT,ZUCCHINI,ORJICAMAFORALTERNATIVEWRAPPERS.

MAKES6SERVINGS

PREPTIME:20MINUTES

PLANAHEAD:SOAKCASHEWSANDPINENUTSFOR2HOURSANDMAKECRÉMEFRAICHE(PAGE140)MEATFILLING

1cup(30g)(120g)walnutsorpecans

1tablespoon(15g)tamari

1teaspoonlemonjuice

1/2teaspooncumin

1/4teaspoononionpowder

1/4teaspoongarlicpowder

1/8teaspoonblackpepper

Mixalloftheingredientsinafoodprocessoruntilthemixturelookslikemincedmeat.Scrapedownthesidesofthecontainerasneeded.

CHEESEFILLING1/2cup(75g)cashews,soaked2hours

1/2cup(68g)pinenuts,soaked2hours

1-2tablespoons(15-30ml)lemonjuice

11/2tablespoons(18g)nutritionalyeast

1/4teaspoonsalt

Mixallingredientsinafoodprocessoruntilwellcombined.Scrapedownsidesofthecontainerasneeded.

WRAPPER

1largeroundturnip,peeled

Tomakethewrapper,useamandolineorknifetoslicetheturnipintoverythinrounds.

TOPPINGCrémeFraiche(page140)

Choppedchives

Microgreensforgarnish

Toassemble,placeasmalldollopofmeatandcheesefillingontheroundsandthenpinchtocloselikeapitapocket.TopwithCrèmeFraicheandchivesandserveoverabedofmicrogreens.

Thesepierogieswilllastthreedaysintherefrigerator.

FermentedFoodsandBeveragesCivilizationshavebeenusingfermentationasawaytopreservefoodforages.Itwasn’tuntilthispastcentury,though,thatpeoplediscoveredhowhealthpromotingitreallywas.Thebacteriacreatedbyfermentationisimperativeforbuildingastrongimmunesystem,manufacturingBvitaminsandtheneurotransmitterserotonin,andveryhelpfulinreducinginflammationandclearingupskinissuesandallergies.Weneedbeneficialbacteriatobreakdownthefoodweeatsoitcanbeabsorbedintothebody.Ifyoudon’thavegooddigestion,you’renotgoingtogetallthevitaminsandmineralsyouneedandwilleventuallysufferfromanutritionaldeficiencyevenifyou’reeatingalltherightfoods.Probioticsareusedextensivelyinautismtreatment,asresearchhasshownthatchildrenwithautismalwayshavemajordigestiveissues.Manypeoplereportthattheyhavefewersugarcravings,asithelpsgetsugar-feastingcandidaundercontrol.

WATERKEFIRWaterkefirgrainsareasymbioticcultureofbacteriaandyeast(SCOBY).Soundsyummy,right?Well,actually,itis.Kefirgrainsareaneasyandinexpensivewaytomakeyourownfermentedprobioticbeveragethattastesdeliciousandisreallygoodforyou.Theendproductissimilartosodaandhasahostofgreathealthproperties.Ifyoulikekombucha,you’lllovemakingyourownwaterkefir.Ifindthetastemuchmorepleasingandittakesonlytwotothreedaystomakeasopposedtokombucha’stwotothreeweeks.

Kefirgrainsareawhite,translucentcolor,butdependingonthetypeofsugaryoufeedit,itcanchangetodifferentshadesofbrown.Youcanorderyourgrainsonlineorfindsomeonelocallywhoisgivingthemaway.Kefirgrainsmultiplylikerabbits,soonceyoustartmakingyourownkefiryou’regoingtobelookingforpeopletosharethesurpluswith.Youmayalsoeatyourextragrainsbyaddingthemtosmoothies.

YOU’LLNEEDTHEFOLLOWINGMATERIALS:1/4cup(48g)waterkefirgrains

Quartorliterjarwithlid

Cheeseclothorcoffeefilter

Rubberband

Sugar(anyorganiccrystallizedsugar,coconutpalmsugar,brownsugar,evaporatedcanejuice,maplesyrup,oragave—butdonotusehoney.Theantibacterialpropertieswilleventuallykillthegrains.)

Mostpeoplearedeficientinbeneficialbacteriabecauseofourmodernlifestyle.Somemajorcausesare:•Antibioticuse•Poordiet•Chlorinatedwater•Excessstress

Wecanremedythisdeficiencyeasilywithlifestylechangesandaddinglivingfermentedfoodstoourdieteveryday.Theyaremuchmoreeffectivethanamanufacturedprobioticpillorsugar-ladenprocessedyogurt.I’veincludedafeweasyrecipesyoucanmake,suchaskrautandkefir.Isuggesthavingalittlewitheachmeal,assoonasyouwakeup,andbeforebed.NOTE:Beforepreparinganyoftherecipesmakesureyousterilizeallofthejarsandutensilsthatyouwillbeusing.Youcandothisbylettingthemsitinboilingwaterforafewminutesorrunningthemthroughthedishwasher.

SOMETIPSFORMAKINGGREATKEFIR:Kefirgrainslikemineral-richwater.Springorwellwaterisideal,butifyoudon’thaveaccess,youcanusereverseosmosisorotherfilteredwater.Thelackofmineralsinreverseosmosisandfilteredwaterwilleventuallystarveyourgrains.Addinganoccasionalteaspoonofblack-strapmolasseswillkeepyourgrainsthriving.

Avoidtapwater.Thechlorinewillruinthegrains.

Kefirgrainsaremoreactivewhentheyhaveoxygen,socoverthejaropeningwithcheesecloth,acoffeefilter,oralooselidwhenyouareinthefirstfermentationstage.Afteryoustrainoutyourgrains,capthejartightlytoallowthegasbubblestobuildupandcreateagreatfizzydrink.

Sometimesittakesacoupleweekstogetbrand-newgrainsfiring.Addingafewpiecesofdriedfruitandaquarterofalemonisagoodwaytomakethem

moreactive.Youcanputgrainsinafoodprocessororblendertobreakthemintosmallerpiecessoyouhaveamoreactivesurfacearea.

Grainsareheatsensitive.Don’tusehotwaterorleavethemnearanintenseheatsource.

Useonlyunsulfureddriedfruit,preferablywithoutaddedoils.

Thereisanarttomakingwaterkefir.Thegrainscanchangefrombatchtobatchandseasontoseason.Theidealratioofsugartowateris1tablespoon(13g)to1cup(235ml)ofwater.Sometimesyourgrainswillreactwelltoatypeofsugaryou’reusingandthentheystop.Sometimestheyloveginger,thentheydon’t.Theygetbored,somixitupandkeepthingsinteresting.SometimesIusehalfofonetypeofsugarandhalfofanotherandchangeupthedriedfruiteachbatch.

Thelightkefirontherightisinthefirstfermentationstage.ThisistheGingerAleKefirmadeusingorganic

Thelightkefirontherightisinthefirstfermentationstage.ThisistheGingerAleKefirmadeusingorganicwhitecrystallizedsugar,henceitslightappearance.Thekefirontheleftisinthesecondfermentationstage.Thegrainshavebeenstrainedandthejarhasatightfittinglid.ImadethisFruityKefirusinggojiberriesandcoconutpalmsugar,whichgaveitadarkbrowncolor.Bubblesshouldbeveryvisibleatthisstage.

STORINGGRAINSIfyouwanttoputthemintostorage,youcankeepyourgrainsinaglassquartjarwithwaterand2tablespoons(30ml)ofmaplesyrupintherefrigerator.Changethewatereverytwoweekssoyoudon’taccidentallypickleyourgrains.

WARNINGYoumaywanttoavoidkefiroranyfermenteddrinksthatcontainaSCOBY,likekombucha,ifyouareonananticandidacleanse.Somekefirgrainscancontainbacterialstrainsthatfeedcandidaandmaysabotageyoureffortsifyouarecurrentlydealingwithovergrowth.Onceyouhaveitundercontrol,youshouldhavenoproblemenjoyingkefir.

BASICWATERKEFIR3tablespoons(13g)crystallizedsugar,maplesyrup,agave,orcoconutpalm

sugar

Filteredwater

1/4cup(48g)waterkefirgrains

Inyourquartjar,addsugarandasmallamountofhotwater.Stiruntilthesugardissolves.

Fillthejarthree-quartersoftheway(about3cups,or705ml)withroom-temperaturewaterandaddthekefirgrains.Usingarubberband,secureapieceofcheeseclothoracoffeefilterovertheopeningandstorethejarinawarmplace(72-78°For22-26°C)inyourhouseawayfromsunlight.Allowthegrainstofermentfortwenty-fourtoforty-eighthours.Checktheflavorattwenty-fourhours.Ifit’stoosweetgiveitanothertwelvehoursorso.Ideallyitshouldbetartbutnottoosour.Thisiscalledthefirstfermentation.Whenready,strainthegrainsandpourthekefirbackintothejar.Placeatight-fittinglidoverthejarandallowthekefirtositanothertwelvehoursorsotobecomefizzy.Thisiscalledthesecondfermentation.

WARNING:Don’tforgetaboutyourkefir!I’vehadjarsexplodeafterforty-eighthoursbecauseofthepressurebuildup.

Storeyourkefirintherefrigeratorandenjoy.Itcanlastseveralweeksandwillcontinuetoslowlyferment.

VANILLASODAKEFIR1cup(235ml)BasicWaterKefir

1teaspoonvanillaextract

Steviatotaste

Mixtheingredientsinaglassandenjoy.

FRUITYKEFIR3tablespoons(13g)crystallizedsugar,agave,maplesyrup,orpalmsugar

Filteredwater

1/4cup(48g)waterkefirgrains

2tablespoons(15g)ofunsulfureddriedfruit(cherries,gojiberries,mulberries,apricot,cranberries,pineapple,mango,orfig)

FollowthesameinstructionsforBasicWaterKefirbutadddriedfruittothefirstfermentation.Youcanleavethefruitinfortheentiretimeifyouchoose.Iremovethemafteraboutfourtofivedays.

GINGERALEKEFIRFilteredwater

1/4cup(48g)waterkefirgrains

3tablespoons(13g)crystallizedsugar,agave,maplesyrup,orpalmsugar

3slicesoffreshginger

FollowthesameinstructionsforBasicWaterKefir.Addgingertothefirstfermentationandleaveitinaslongasyouwant.

CHERRYSODAKEFIR1cup(235ml)BasicWaterKefir

1teaspooncherryextract

Steviatotaste

Mixtheingredientsinaglassandenjoy.

COCONUTKEFIRSTARTYOURDAYOFFWITH1/4CUP(59ML)OFKEFIRTOIMPROVEDIGESTIONANDBOOSTYOURIMMUNESYSTEM.YOUCANALSOADDITTOSMOOTHIES.

MAKES8SERVINGS

31/2cups(823ml)freshyoungThaicoconutwater(about4coconuts)

Kefirstarter(IrecommendBodyEcology)or1/3cup(78ml)store-boughtcoconutkefir

Ifusingkefirstarter,warmcoconutwaterinasaucepantoabout90-98°F(32-37°C).Dissolveonepacket(5g)ofkefirstarterinthecoconutwater.

Ifusingstore-boughtcocokefir,youcanskiptothenextstepandadditintothejarwithoutheating.Pourthecoconutwaterintoa1-quart(946ml)glassjarandclosetightly.Allowthekefirtofermentforthirty-sixtoforty-eighthoursatroomtemperature72-75°F(22-24°C).Fermentedcoconutwaterwillbecomemilkywhiteandwillformbubblesatthetop.Thekefirshouldbefizzy,andthetasteshouldbeslightlytartandtangy.Youcanstartanotherbatchofkefirbyadding1/3cup(78ml)offermentedcoconutkefirtofreshcoconutwaterandrepeatingthefermentationprocess.Itisbesttomakethetransferwithinthreedays.Thiscanbedoneaboutseventimesbeforeyouneedtouseanewkefirculturestarter.Storecoconutkefirintherefrigeratorandconsumewithinoneweek.

CULTUREDBEET–APPLESALADTHISRECIPEWASADAPTEDFROMGINALAVERDE’S(BLISSEDLIFE.COM)“BEETIT”RECIPE.HERBLOGISAWEALTHOFINFORMATIONABOUTRECOVERINGFROMAUTISMWITHFERMENTEDFOODS.IEATATLEAST1/2CUPADAYOFTHISSALADWITHADOLLOPOFCRÈMEFRAICHE(PAGE140)FORWHATILIKETOCALL“SWEDISHBREAKFAST.”EATITASASNACK,SIDEDISH,ORTHROWONTOPOFAGREENSALAD.

MAKES16SERVINGS

PREPTIME:45MINUTES

EQUIPMENT1/2gallon(1.9L)masonjarwithlid

1packetBodyEcologyculturedvegetablestarter

1/4cup(59ml)warmwater

11/2cups(350ml)filteredwater

2lbs(.9kg)about3redbeets,shredded

3largegreenapples,shredded

1smallbunchdill,chopped

1/4cup(59ml)lemonjuice

1tablespoon(5g)carawayseeds(optional)

1tablespoon(18g)seasalt

2-3beetgreensorcabbageleaves

Dissolveculturestarterin1/4cup(59ml)waterwarmedto90°F(32°C)water.Combinewithadditional11/2cups(350ml)water.Mixbeets,apples,dill,lemonjuice,carawayseedsandseasaltinalargebowl.Tosswell.Tightlypackvegetablesintothemasonjarusingyourhands(youmightwanttoweargloves)oruseavegetablemasher.Pourwaterovervegetablesandpackfirmlyagain.Topoffmixturewithcleanbeetgreensorcabbageleaves.Closejarwithlidandletfermentatroomtemperature,awayfromsunlight,forfivetofourteendays.Thelongeritsitsthemoretartitwillget.Giveitadailytastetesttoseehowyoulikeit.Storeintherefrigeratorwithalid.Itwill

continuetoslowlyfermentandbubble.Aslongasmixtureiscoveredinthebrine,itwilllastseveralweeksintherefrigerator.

JALAPEÑOKRAUTYOUMAYHAVEGATHEREDFROMREADINGTHISBOOKTHATILIKEITHOT.THISSAUERKRAUTHASSOMENICEHEATTOIT,BUTIFYOUPREFERITTOBEMILDER,REMOVETHESEEDSFROMTHEPEPPERSBEFOREMIXINGTHEMIN.

MAKES16SERVINGS

PREPTIME:45MINUTES

EQUIPMENT1/2gallon(1.9L)masonjarwithlid

1packetBodyEcologyculturedvegetablestarter

1cup(235ml)water

1largeheadgreencabbage,shredded

1smallbulbwhiteoryellowonion,diced

1cup(110g)shreddedcarrots

1cup(30g)(116g)sliceddaikonradish

4redjalapeñoorFresnopeppers,choppedwithseeds

2tablespoons(36g)seasalt

1packetculturestarter

1-2cabbageleaves

Dissolveculturestarterin1/4cup(59ml)waterwarmedto90°F(32°C).Combinewithadditional1cup(235ml)water.Mixcabbage,onion,carrots,daikon,peppers,andseasaltinalargebowlandmassagewithyourhandsforafewminutes.Besttouseglovessoyoudon’tgetpepperburns.Packmixturetightlyintojar.Pourwaterintojarsoyouhave1inch(25cm)ofbrineaboveyourmixture.Addmorewaterifneeded.Laycabbageleavesontopofmixtureandpressdownfirmly.Closejarwithalidandallowtositatroomtemperature(70-76°F[21-24°C]),awayfromsunlight,forfivetofourteendays.Thelongeritsitsthemoresouritwillget.Whenready,storeintherefrigeratorwithalid.Itwillcontinueto

slowlyfermentandbubble.Aslongasmixtureiscoveredinthebrineitwilllastseveralweeksintherefrigerator.

Condiments

ORANGE–CRANBERRY–APPLERELISHTHISMAKESAGREATHOLIDAYSIDETHAT’SPERFECTLYSWEETANDTART.DOUBLETHERECIPEIFYOU’REGOINGTOABIGSHINDIGBECAUSEEVERYONEWILLBEWANTINGSECONDS.

MAKES6SERVINGS

PREPTIME:15MINUTES

11/2cups(159g)freshorfrozencranberries,thawed

2reddeliciousapples,chopped(peelifwaxed)

1/2cup(120g)coarselychoppedwalnuts

2tablespoons(30ml)orangejuice

2tablespoons(30ml)agave

1/2teaspoonorangezest

Dashgroundcloves(optional)

Placecranberriesintoafoodprocessorandpulseseveraltimesuntilberriesbreakdownintosmallpieces.Becarefulnottooverprocess.Transferthecranberrybitstoamixingbowl.

Placetheapplesintothefoodprocessorandpulseagainseveraltimesuntilbrokendownbutstillchunky.Again,takecarenottooverdoit.Transfertheapplestothemixingbowlwiththecranberriesandstirinwalnuts,orangejuice,agave,orangezest,andcloves.Mixwellbeforeserving.Relishwilllastthreedaysintherefrigerator.

HEALTHNOTE:Studieshaveshownthatitisnotthejuicebutthewholecranberrythathassomanyhealingproperties,suchashelpingtoinhibitbacteriathatcauseurinarytractinfectionsandulcers,reducinginflationandbadcholesterol,andprovidingreliefforasthmasufferers.

CRÈMEFRAICHECRÈMEFRAICHEISJUSTAFANCYWAYOFSAYINGSOURCREAM,BUTTHISISWAYBETTER.YOUCANUSEITINMANYOFTHESOUPS,FIVEPEPPERCHILI(PAGE123),MUSHROOMTACOS(PAGE112),ANDCULTUREDBEETAPPLESALAD(PAGE139).

MAKES12SERVINGS

PLANAHEAD:SOAK1CUP(150G)CASHEWSFOR2HOURS

PREPTIME:5MINUTES

1cup(150g)cashews,soakedfor2hours

1/2cup(118ml)water

1/4cup(59ml)lemonjuice

Blendallingredientsinablenderuntilverysmooth.Chilltofirm.Thiswillkeepintherefrigeratorforoneweek.

SWEETALMONDRICOTTAHONEYANDALMONDSMAKEMESWOON.IGETLOCALORANGEBLOSSOMHONEY,WHICHHASALOVELYFLORALFLAVOR,FROMTHEFARMER’SMARKET.STRICTVEGANSWILLWANTTOSUBSTITUTETHEHONEYWITHAGAVE,WHICHSTILLTASTESWONDERFUL.USETHISRICOTTAWITHTHESTONEFRUITSALAD(PAGE40)ORASADESSERTTOPPING.

MAKES8SERVINGS

PLANAHEAD:BLANCHALMONDSBYSOAKINGTHEMINBOILINGWATERFOR5MINUTES,THENDRAININGTHEMANDCOVERINGTHEMWITHCOLDWATER.WHENCOOLED,PINCHOFFANDDISCARDTHESKINS.SOAKALMONDSFOR8-12HOURSBEFOREUSING.

PREPTIME:10MINUTES

3/4cup(71g)almonds,blanchedandsoaked

1/4cup(20g)youngThaicoconutmeat

21/2tablespoons(50g)honeyoragavenectar

1/2teaspoonalmondextract

1/2vanillabean,scraped

Dashseasalt

1/4cup(59ml)water

CHEFTIP:You’llgetthebestresultsusingahigh-powerblenderwithaplunger,suchastheVitamix.Ifyoudon’townapowerfulblender,youwillhavebetterresultsusingafoodprocessor.

Processallingredientsinablenderorfoodprocessor.Youwillhavetostopandstartseveraltimestoscrapethesidesandpushthemixturebackintotheblades.Add1tablespoon(15ml)atatimeofadditionalwater,ifneeded,tokeepbladesmoving.Don’tusetoomuchoryouwilllosethefluffyricottaconsistency.Thiswillkeepforoneweekintherefrigerator.

HEALTHNOTE:Almondscontainalmost8gramsofproteinper1/4cup(59ml),morethanthetypicalegg.Theyalsocontainheart-healthymonounsaturatedfat,vitaminE,magnesium,calcium,andpotassium.Forcenturies,mothersinIndiahavebeengivingtheirchildrenafewsoakedalmondseverymorningto

helpimprovecognitivefunction.Recentstudieshaveconfirmedthatalmondsaregreatbrainfoodandsupportthenervoussystem.

HEMPSEEDBUTTERIGAVEUPPEANUTBUTTERWHENIWENTRAWDUETOTHECARCINOGENICAFLATOXINS,SOIWASOVERJOYEDTOFINDABUTTERILOVEJUSTASMUCH.IT’SNUTTY,SUBTLYSWEET,SALTY,ANDPERFECTLYCREAMY.THISISSOMESERIOUSLYGOODSTUFFTHATISRIDICULOUSLYNUTRITIOUS.SPREADITOVERBANANAS,APPLESLICES,CELERYSTICKS,CRACKERS,ORSPROUTEDBREAD.ORJUSTEATITSTRAIGHTOUTOFTHEJARLIKEIDO.

MAKES12SERVINGS

PREPTIME:5MINUTES

2cups(336g)hempseeds

1/4teaspoonseasalt

11/2tablespoons(22.5ml)oliveorflaxseedoil

2-3tablespoons(30-45ml)yaconsyruporagaveorcoconutnectar

Placehempseedsinafoodprocessorwithseasalt.Whileseedsareprocessing,drizzleoilfollowedbytheyaconsyrupintothecontainerandprocessuntilfullyhomogenizedwithabutteryconsistency.Scrapedownthesidesofthecontainerifneeded.

Storeinanairtightjarintherefrigeratorforuptotwoweeks.

HOTSAUCEILOVESRIRACHAANDOTHERHOTSAUCES,BUTUNFORTUNATELYMANYAREMADEWITHPRESERVATIVES.THISHOTSAUCEISFRESH,TASTY,ANDADDITIVEFREE.MUCHOFTHEHEATOFPEPPERSCOMESFROMTHESEEDS,SOIFYOUWANTAMILDERHOTSAUCE,JUSTREMOVEMOSTOFTHESEEDS.IFYOULIKEITFLAMINGHOT,THEMLEAVETHEMIN.

MAKESABOUT1/2CUP(110G)

PREPTIME:10MINUTES

1redbellpepper

1FresnoorredjalapeñoorSerranopepper,chopped,withseeds

1teaspoonapplecidervinegar

1teaspooncoconutpalmsugar

1clovegarlic

1/4-1/2teaspoonseasalt

Blenduntilsmooth.Adjustseasoningstotaste.Thiswillkeepforoneweekinanairtightcontainerintherefrigerator.

MANGOSALSATHISMAKESAGREATLITTLESIDETOMUSHROOMTACOS(PAGE112)ORUSEITASADIPORONTOPOFSALADS.

MAKES4SERVINGS

PREPTIME:15MINUTES

1cup(175g)finelydicedmango

1/2dicedavocado

1/2finelydicedredjalapeño,seeded

1tablespoon(10g)finelydicedredonion

1/2tablespoonchoppedcilantro(.5g)

1-2tablespoons(15-30ml)limejuice

Salttotaste(optional)

Mixalltheingredientsinasmallbowl.Thiswillkeepfortwodaysintherefrigerator.

SUN–DRIEDTOMATOSPREADTHISISALIGHTERSPREADTHANANUTPATEORPESTOANDHASABRILLIANTTOMATO-CITRUSFLAVOR.IUSETHISINMYTOMATOSTACKS(PAGE115),BUTIT’SGREATONCRACKERSANDCRUDITÉS.

MAKES6SERVINGS

PLANAHEAD:SOAKCASHEWSANDSUN-DRIEDTOMATOES.

PREPTIME:15MINUTES

1/2cup(75g)cashews,soaked2hours

2clovesgarlic,minced

2/3cup(37g)sun-driedtomatoes,soakedtwohoursin1cup(235ml)water,reserved

1/4cup(59ml)soakwater

2-4tablespoons(30-59ml)orangejuice

1/2teaspoonseasalt

Placecashewsandgarlicinafoodprocessorandprocessuntilcoarse.Addtomatoesandprocessuntilpuréed,scrapingdownthesidesofthecontainerasneededwithaspatula.Add1/4cup(59ml)ofsoakingwater,orangejuice,andseasaltandprocessagainuntilsmooth.Adjustseasoningsasneeded.Thiswillkeepforoneweekintherefrigerator.

Clockwise:Cilantropesto,Sun-driedtomatoSpread,andherbedpecanpâté.

HERBEDPECANPÂTÉTHISRICH,DIVINESPREADISGREATONCRACKERSANDCELERYSTICKS.I’VEEVENROLLEDTHEMINTO“MEATBALLS”ANDTOSSEDTHEMINTOMYRAWITALIANSPAGHETTIDISHES.

MAKES12SERVINGS

PREPTIME:15MINUTES

2cups(220g)pecans

2tablespoons(30ml)lemonjuice

2tablespoons(28g)tamari

1tablespoon(3g)choppedchives

1/2tablespoon(1.2g)freshchoppedthyme

1/2tablespoon(2g)freshchoppedoregano

1clovegarlic,minced

Placepecansinafoodprocessorandgrindintoaflour.Addremainingingredientsandprocessuntilwellcombined.Scrapethesidesofthecontainerwithaspatulaasneeded.

Thepâtéwilllastoneweekinanairtightcontainerintherefrigerator.

CILANTROPESTOTHISFLAVORFULPESTOISSODIFFERENTFROMYOURUSUALBASILVARIETY.CILANTROANDPUMPKINHAVEVERYSTRONGFLAVORSTHATWORKINCREDIBLYWELLTOGETHER.IUSETHISINMYTOMATOSTACKS(PAGE115)BUTITALSOMAKESAGREATSPREADFORCRACKERS,FLATBREAD,ORCUCUMBERROUNDS.

MAKES6SERVINGS

PREPTIME:10MINUTES

1cup(16g)firmlypackedfreshcilantro

1smallclovegarlic,crushed

1/2cup(140g)pumpkinseeds

1/4cup(59ml)oliveoil

1/2jalapenoor1/4serranopepper,seededandchopped

1teaspoonlimeorlemonjuice

1/4teaspoonseasalt

Placeallingredientsinafoodprocessorandprocessuntilsmooth.Useaspatulatoscrapedownsidesofcontainerasneeded.Thiswilllastfourdaysinanairtightcontainerintherefrigerator.

HEALTHNOTE:Cilantrocontainschemicalcompoundsthatbindtoheavymetalsfromtheorgansandtissueandescortsthemoutofthebody.Thisnaturalchelatorisagreatherbforthosewithmercuryfillingsorwhocookwithaluminum.Cilantroisalsoalivercleanser,isgreatfordigestion,reducesbadcholesterol,andhassomeantibacterialpropertiesthatmayevenreducetheriskofsalmonellaexposure.

Desserts

SUPERFOODSEEDBARTHISNUT-FREE,MINERAL-RICHBARISJUSTHEAVENLY.ITCONTAINSALLMYFAVORITESUPERFOODSHELDTOGETHERWITHCREAMYTAHINIANDCOCONUTOIL.BECAREFULYOUDON’TOVERDOIT:ITISHARDTOSTOPWITHJUSTONE.HIGHINPROTEIN,ZINC,CALCIUM,ANDESSENTIALFATTYACIDS,THISMAKESAGREATPOST-WORKOUTORANYTIMESNACK,ANDILOVETHATIT’SNOTTOOSWEET.IUSELOW-GLYCEMICCOCONUTNECTAR,BUTYOUCANUSEYACONSYRUP,MAPLESYRUP,ORAGAVEIFYOUCAN’TFINDITINYOURAREA.

MAKES16SERVINGS

PREPTIME:20MINUTES

1/2cup(118ml)coconutnectar

1/3cup(80g)rawtahini

1/4cup(59ml)coconutoil,warmedtoliquid

1vanillabean,scrapedorpinchofvanillapowder

1cup(140g)pumpkinseeds

1cup(30g)(145g)sunflowerseeds

1/2cup(75g)gojiberries

1/2cup(80g)shreddedcoconut

1/4cup(36g)blacksesameseeds

1/4cup(24g)cacaonibs

1/4cup(24g)hempseeds

Pinchofsalt

Inablender,processcoconutnectar,tahini,coconutoil,andvanillauntilsmoothandsetaside.

Inamedium-sizemixingbowl,combineremainingdryingredients.Addincoconutnectarmixtureandmixwellusingyourhands.Irecommendwearinggloves.It’llbeprettysticky.

Takehalfofthemixtureandplaceitinafoodprocessor.Processuntilthemixturebreaksdownintoverysmallpieces.Transferitbacktothemixingbowlandcombineitwiththeremainingmixtureusingyourhands.Pressthemixtureintoan8x8inch(20x20cm)panlinedwithparchmentpaperorplasticwrapandplaceinthefreezeruntilfirm,aboutthirtytosixtyminutes.Cutbarsintodesiredpiecesandstoreintherefrigeratororfreezerifyoulikethemchewier.Thiswillkeepforonetotwomonthsintherefrigeratororfreezer.

ORANGE-ALMONDTRUFFLESTHISISTHEPERFECTLAST-MINUTEDESSERTYOUCANWHIPUPIFYOUHAVEUNEXPECTEDCOMPANYCOMINGOVERORNEEDTOBRINGALITTLESOMETHINGTOAPARTY.THEDUSTINGOFCACAOREALLYTIESTHEORANGEANDALMONDFLAVORSTOGETHERBEAUTIFULLY.

MAKES20TRUFFLES

PREPTIME:20MINUTES

2cups(145g)almonds

1cup(178g)Medjooldates,pitted

2tablespoons(30ml)orangejuice

2teaspoonsorangezest

1/4teaspoonseasalt

1/8teaspoonvanillapowder,or1/2teaspoonvanillaextract

1-2tablespoons(15-28g)cacaopowder

Placeallingredientsexceptcacaopowderintoafoodprocessorandprocessuntilwellcombinedandthemixturebeginstosticktogether.Youcancheckforstickinessbypressingthemixturebetweenyourfingers.

Scoopoutoneheapingtablespoonatatimeandrollintotwentyballsusingyourhands.Sprinklecacaopowderontoaflatcleansurface,suchasadinnerplate,androllthetrufflesinituntilcoated.Shakeofftheexcesscacao.Trufflescanbeservedimmediatelyorchilledtofirmup.Storeinanairtightcontainerintherefrigeratorfortwoweeksorinthefreezerfortwomonths.

CHOCOLATEHAYSTACKSTHESEAWESOMELYDELICIOUSTREATSARESUPER-SIMPLETOMAKEANDWILLBRIGHTENANYONE’SDAY.IUSELONGERCOCONUTTHREADSTOGIVEITTHATHAYSTACKLOOK,BUTYOUCANUSETHEFINELYSHREDDEDCOCONUTWITHTHESAMEGREATRESULTS.JAZZITUPWITHSOMECHOPPEDNUTSORHEMPSEEDSFORALITTLENUTRITIONBOOST.

MAKES12SERVINGS

PREPTIME:15MINUTES

2/3cup(66g)cacaopowder

1/2cup(118ml)maplesyrup

1/4cup(59ml)coconutoil,warmedtoliquid

1/2vanillabean,scraped,orsmallpinchofvanillapowder

1/4teaspoonseasalt(optional)

2cups(160g)shreddedcoconut

Blendcacaopowder,maplesyrup,coconutoil,vanilla,andsaltinablenderorfoodprocessoruntilsmooth.

Inabowl,handmixtheshreddedcoconutwithchocolatemixture.Lineaplatewithparchmentpaper.Useaspoonormelonscooptoformtwelvetofourteenindividualhaystacksontheparchmentpaper.Freezeforthirtyminutesoruntilfirm.Thehaystackscanbestoredintherefrigeratororfreezerforonemonth.

CARROT–APPLECUPCAKESTHISISSOMUCHBETTERTHANANYSTORE-BOUGHTCARROTCAKEI’VEEVERHAD.IUSEDRIEDAPPLESTOHELPABSORBTHEMOISTUREFROMTHECARROTSANDABSOLUTELYLOVETHEWAYTHETARTNESSBRIGHTENSTHEFLAVOR.THEDREAMYCREAMCHEESEFROSTINGISTHEMAINSTAR,THOUGH.GOAHEADANDSLATHERITON;YOU’LLHAVEPLENTYFORTHECUPCAKESANDSOMELEFTOVERTOEATWITHASPOON.

MAKES12-16SERVINGS

PREPTIME:45MINUTESPLUS4HOURSTOCHILL

CREAMCHEESEFROSTING1/2cup(75g)cashews,soaked2hours

1/4cup(59ml)coconutoil,warmedtoliquid

1/4cup(59ml)water

1/4cup(59ml)xylitoloragave

2tablespoons(30ml)lemonjuice

1/2tablespoon(7.5ml)vanillaextract

2teaspoonslecithinpowder

Combineallingredientsexceptlecithinpowderinablenderuntilverysmooth.Addlecithinandblendagain.Chillforfourhoursoruntilcompletelyfirm

CARROT–APPLEBASE2/3cup(80g)walnuts

11/4cup(106g)driedapples

2/3cup(73g)carrotpulporshreddedcarrots,squeezedtogetridofexcessliquid

2/3cup(119g)packedMedjooldates,pitted

1teaspooncinnamon

1/2teaspoongroundginger

1smallvanillabean,scraped,or1/2tablespoon(7.5ml)vanillaextract

1/4teaspoonseasalt

Dashnutmeg

Dashclove

1/2cup(120g)choppedwalnuts

1/3cup(48g)raisins

Additionalchoppedwalnutsforgarnish

Grindwalnutsintoacoarsemealinafoodprocessor.Addapples,carrots,anddatesandprocessuntilincorporated.Addcinnamon,ginger,vanilla,nutmeg,andclove,seasaltandprocessuntilyouhaveadough.

Transferthedoughtoabowlandmixinchoppedwalnutsandraisins.Thenpressthedoughintotwelveminicupcakecupslinedwithcupcakewrappers.Theywillhavesomeheighttothem,soshapethemintolittlemounds.Youcouldalsomakethemflatterandsmallerbyputtingthemintosixteencupcakescupsinsteadoftwelve.Ifyoudon’townaminicupcakepan,youcanpressthemixtureintoaloafpanlinedwithparchmentpapertomakeaminicake.Frosttheminicupcakesorloafbyhandoruseapastrybagandtopwithchoppedwalnuts.Leftoverfrostingcanbestoredinthefreezer.

CHERRYBOMBCUPCAKESCAROBPOWDERRESEMBLESCACAOPOWDERBUTIT’SSWEET,NOTBITTERLIKECACAO,ANDCONTAINSLESSFAT.IT’SAGREATOPTIONFORPEOPLEAVOIDINGTHESTIMULATINGEFFECTSOFCACAO.TRYNOTTOEATALLTHEFROSTINGBEFOREYOUICEYOURCUPCAKES.IT’SPRETTYADDICTIVE!.

MAKES12-16SERVINGS

PREPTIME:40MINUTES

FROSTING2largeavocados

2/3cup(69g)untoasted,rawcarobpowder

1/2cup(118ml)xylitol

2teaspoonsvanillaextract

Dashsalt

Placeallingredientsinafoodprocessorandmixverywell,scrapingdownthesideswithaspatulaasneeded.Itshouldbecomeathickcream.Ifitdoesn’tthicken,addalittlemorecarobandxylitol.Transferthemixturetoabowlandchillintherefrigeratorwhileyoumakethecupcakebase.

BASE2cups(240g)walnuts

1/3cup(34g)untoasted,rawcarobpowder

1/4cup(45g)pitteddates

1teaspooncherryextract

Dashsalt

1/4cup(61g)driedcherries,chopped

1tablespoon(15ml)water

Putwalnutsintoafoodprocessorandgrindintoaflour.Thenadddates,carobpowder,cherryextract,andadashofsaltandprocessuntilthemixturestarts

tosticktogether.Transfertoamixingbowlandaddcherriesandwater.Useyourhandstocombinemixture.

Packthemixturefirmlyintotwelveminicupcaketinslinedwithcupcakewrappers.Decorateyourcupcakeswithfrostingusingapastrybagorbyhandusingasmallspatula.Ifyouicebyhand,youwillhaveexcessfrosting.Alternatively,youcanbypassthecupcaketinsandpressthemixtureintoaloafpanlinedwithparchmentpaperandhandfrost.Thecupcakeswillkeepforoneweekintherefrigerator.

GERMANCHOCOLATECUPCAKESIMADETHISRECIPEFORMYHUSBAND,WHOREQUESTSGERMANCHOCOLATECAKEEVERYYEARFORHISBIRTHDAY.HESAIDI“KNOCKEDITOUTOFTHEBALLPARK”WITHTHESECUPCAKES,ANDIAGREE.THEY’REPRETTYAMAZING.

MAKES12-16SERVINGS

PREPTIME:30MINUTES

FROSTING1/2cup(113g)pecanoralmondbutter

1/2cup(40g)shreddeddriedcoconut

1/4cup(59ml)agave

1tablespoon(15ml)water

1teaspoonvanillaextract

Pinchseasalt

1/3cup(37g)finelychoppedpecans

Shavedchocolateforgarnish(shavearawororganicstore-boughtchocolatebarwithavegetablepeelertomakecurlychocolatesprinkles)

Inasmallbowl,mixbyhandalltheingredientsexceptchoppedpecansandshavedchocolate.Addatablespoonofwaterifneeded.Placethemixtureinthefreezerorrefrigeratortochillwhileyoumakethecupcakebase.

BASE21/2cups(300g)walnuts

3/4cup(134g)packedMedjooldates

1/2cup(50g)cacaopowder

Pinchseasalt

Placethewalnutsinafoodprocessorandgrindintoaflour.Adddates,cacao,andseasaltandprocessuntilthemixturestartstosticktogether.Don’toverprocessoritwillbecometoooily.Ifthemixtureisn’tstickingtogether

well,transferittoabowl,add1tablespoon(15ml)ofwater,andmixwellwithyourhands.

Whenthemixtureistherightconsistency,pressitintoatwelve-tinminicupcakepanlinedwithcupcakewrappers.Theywillhavesomeheighttothem.Shapethetopsintolittlemounds.Ifyouchoose,youcanmakethemflatterandcreateaboutsixteensmallercupcakecupsinstead.Ifyoudon’townaminicupcakepanyoucanpressthemixtureintoaloafpanlinedwithparchmentpapertomakeaminicake.Stickthecupcakepanorloafpaninthefreezerorrefrigeratorfortwentytothirtyminutestofirmup.

ASSEMBLYGenerouslyfrostcupcakesusingabutterknifeorsmalloffsetspatula.Topwithchoppedpecansandshavedchocolate.Storecupcakesintherefrigeratorfortwoweeksorinthefreezerforonemonth.

SUGAR–FREECHOCOLATEPUDDING/ICECREAMTHISISADREAMYANDVERSATILETREATYOUCANENJOYTWOWAYS,EITHERASALUSCIOUSPUDDINGORASAFROZENTREAT.MYCLIENTSHAVESTATEDTHATASANICECREAM,IT’S“LIFECHANGING!”IESPECIALLYLOVEITSTRAIGHTFROMTHEICECREAMMAKERWHENITHASTHATSOFTSERVETEXTURE.HAVINGAHIGH-SPEEDBLENDERISVERYHELPFULTOGETASILKY-SMOOTHCONSISTENCY.THEKEYISTOBLENDITFORATLEASTTWOTOTHREEMINUTES.SERVEITWITHCHOPPEDSTRAWBERRIES—ORJUSTABOUTANYTOPPING.

MAKES8-10SERVINGS

PLANAHEAD:MAKEUNSWEETENEDALMONDORCASHEWMILK(PAGE59)PREPTIME:20MINUTES

2cups(80g)youngThaicoconutmeat(about3coconuts)

1cup(235ml)unsweetenedAlmondorCashewMilk(page59)

1/2-2/3cup(118-157ml)xylitol

1/2cup(50g)cacaopowder

1/4cup(59ml)coconutoil,warmedtoliquid

1/2tablespoon(7.5ml)vanillaextract

Dashseasalt

Blendallingredientsinablenderforatleasttwotothreeminutesuntilsmooth.Youmayneedtostopandstartafewtimes.Addmorealmondmilkifneededtokeepthingsgoing,butyouwanttokeepitthick.

Addmorecacaoorsweetenerifyouwantamoreintenseflavor.Chillthemixtureintherefrigeratorbeforeserving.Itwillkeepforfourdaysintherefrigerator.

TOMAKEICECREAMBecausetreatsdon’ttasteassweetwhenthey’refrozen,addanadditional2tablespoons(28g)ofxylitolwhenblending.Chillintherefrigeratorandthenprocessinanicecreammakeraccordingtomanufacturer’sinstructions.Thisicecreamwillkeepforseveralweeksinthefreezer—butIdoubtit’lllastthatlong!

BANANA–BERRYSOFTSERVENOFAT,NOSUGARADDED.JUSTNAKEDFROZENFRUITMAKESTHISAGREATTREATFORKIDSASWELLASFORTHOSEONACLEANSE.I’VELISTEDTHREEWAYSTOMAKETHISULTRASIMPLEDESSERT.

MAKES2SERVINGS

PLANAHEAD:FREEZE1CUP(150G)EACHOFBANANACHUNKSANDMIXEDBERRIES(BLUEBERRIES,STRAWBERRIES,RASPBERRIES).

PREPTIME:10MINUTES

1cup(150g)frozenbananachunks

1cup(150g)frozenmixedberries

VITAMIXMETHODBlendthefrozenfruitonhighforseveralsecondswhileusingtheplungertopushthefruitintotheblades.Itwillbeloudandwild,butyou’llgetaperfectlywhippeddessert.

FOODPROCESSORMETHODPlacethefruitinafoodprocessorandprocessuntilsoftened.Scrapedownthesidesofthecontainerasneeded.Itwon’tbecompletelyhomogenized,butIactuallypreferitthatway.

MASTICATINGJUICERMETHODIfyouhaveamasticatinggearjuicerlikeaChampion,Omega8005,orGreenstar,youcanrunthefrozenfruitthroughthechuteusingtheblankscreentocreateaperfectsoftserve.

IcePopsIcepopsareridiculouslyeasytomakeandsomuchfuntoeat.Youcanbuymoldsfromthestore,useanicecubetray,oruseanysortofsmall,uniquecontainersyoumighthavelayingaround,suchassmallyogurtcupsorcupcaketins.WhenIdevelopedtheserecipesIusedtheNorpobrandPopsiclemaker,whichmakestenthree-ouncepops.Ilovethatit’sBPAfree,hasaclassicshape,andonlycostafewbucks.

Imadefourdifferenticepoprecipes,butI’msureyoucouldcomeupwithahundrednewones.Anykindoffruitpuréewillwork.Justaddalittleextrasweetener,astheywon’ttasteassweetoncethey’refrozen.

TIPSONMAKINGPERFECTPOPS:•Onlyusefood-gradewoodensticks.YoucanalsofindreusableBPA-freeplasticsticksorbamboosticks.

•Avoidglassmolds.Theyaredifficulttoremoveandcouldshatter.•Chillyourpopsfortwohourssotheybecomeslushybeforeinsertingthestick;otherwiseitwillbecrooked.

•Removepopsbyholdingmoldsunderahotrunningwaterforseveralsecondstoloosen.

•Youcantransferyourpopstoafreezerbagorcontainerwhenreadyorjuststoreinthemolds.

FUDGEPOPSMAKES9-10SERVINGS

PLANAHEAD:SOAKYOURCASHEWSFORTWOHOURSIFYOUDON’THAVEAHIGH-POWERBLENDER.

PREPTIME:10MINUTES

11/2cups(353ml)AlmondorCashewMilk(page59)orwater

1cup(150g)cashews,soaked2hours

1/3cup(78ml)plus1tablespoon(15g)xylitol,or1/3cup(80ml)agave

1/4cup(25g)cacaopowder

Putallingredientsintoablenderandprocessuntilverysmooth.Pourtheliquidintopopmoldsandallowittochillforonetotwohoursoruntilslushy.Insertwoodholdersandchilluntilfirm.

Toremovethepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowtositatroomtemperatureforafewminutesifyoucanwaitthatlong.

STRAWBERRYFIELDSICEPOPSTHESEAREICIERTHANMYOTHERPOPS,BUTTHEYARECHOCKFULOFSTRAWBERRYCHUNKS.THEY’REALWAYSTHEFIRSTONESTODISAPPEARATAPARTY.

MAKES9-10POPS

PLANAHEAD:MAKEALMONDORCASHEWMILK(PAGE59)

2cups(340g)choppedstrawberries,divided

11/2cups(352.5ml)AlmondorCashewMilk(page59)

1/4cup(59ml)ormorexylitolorsweetenerofchoice

1teaspoonvanillaextract

Blend1cup(30g)(170g)strawberrieswithnutmilkandsweeteneruntilsmooth.Mashtheremainingstrawberrieswithafork.Distributeequallyamongpopmoldsfollowedbythepuree.

Allowthepopstochillforonetotwohoursoruntilslushy,theninsertwoodholdersandchilluntilfirm.Toremovethepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowtositatroomtemperatureforafewminutes.

ORANGEDREAMPOPSMYFAVORITEPOPEVER.SWEETANDTARTCITRUSWITHAHINTOFCREAMYCOCONUTÉICOULDEATTHEENTIREBATCHBYMYSELFOVERAHOTSUMMERWEEKEND.

MAKESABOUT10POPS

1cup(80g)youngThaicoconutmeat

21/2cups(600g)orangejuice

2teaspoonsorangezest

2tablespoons(28ml)vanillaextract

Atouchoflemonjuice,orsweetentotaste

Putallingredientsintoablenderandprocessuntilverysmooth.Ifyourmixtureisfoamyfromblending,allowittositforfivetotenminutesandthenusealargespoontoskimoffthefoam.Pourtheliquidintopopmoldsandallowittochillforonetotwohoursoruntilslushy.Insertwoodensticksandchilluntilfirm.Toremovepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowthemtositatroomtemperatureforafewminutes.

SWEETBASILICEPOPSTHISISANICEPOPFORASOPHISTICATEDPALATE.IT’SMORELIKEANICECREAMWITHADELICATEFLAVOROFBASIL.THESEPOPSAREADELICIOUSCHOICEWHENYOUHAVEAYENFORSOMETHINGUNIQUE.

MAKES10POPS

PLANAHEAD:SOAKTHECASHEWSFOR2HOURSIFYOUDON’THAVEAHIGH-POWERBLENDERANDMAKEALMONDMILK(PAGE59)IFYOUWOULDLIKETHEMALITTLECREAMIER.

PREPTIME:10MINUTES

1cup(150g)cashews,soaked

2cups(470ml)AlmondMilk(page29)orwater

1cup(30g)looselypackedbasil

1/3cup(78ml)plus1tablespoon(15g)xylitol,or1/3cup(78ml)agave

Placeallingredientsintoablenderandprocessuntilverysmooth.Ifyourmixtureisfoamyfromblending,allowittositforfivetotenminutes,thenusealargespoontoskimoffthefoam.Pourtheliquidintopopmoldsandallowittochillforonetotwohoursoruntilslushy.Insertwoodensticksandchilluntilfirm.Toremovepops,holdthemoldsunderhotrunningwaterforafewsecondsorallowtositatroomtemperatureforafewminutes.

OATMEALWALNUTRAISINCOOKIESMAKESURETHEREARENOCHILDRENINTHEROOMWHENYOUTASTETHESECHUNKY,CHEWYCOOKIESBECAUSEYOUMIGHTSTARTCUSSINGATHOWINCREDIBLYTASTYTHEYARE.ORAMITHEONLYONEWHOSWEARSLIKEASAILORWHENIEATSOMETHINGCRAZYGOOD?

MAKES20COOKIES

PREPTIME:20MINUTES

2cups(200g)walnuts

1cup(30g)(178g)packedMedjooldates,pitted(soakfor15minutesiftheyareverydry)

1cup(80g)rolledoats

1/2tablespoon(7.5ml)vanillaextract

1teaspooncinnamon

1/4teaspoonseasalt

1/2cup(73g)raisins

ADDITIONAL2/3cup(80g)choppedwalnuts

1/4cup(20g)rolledoats

Putthewalnutsintoafoodprocessorandprocessuntiltheyalmostturnintowalnutbutter.Addthedatesandprocessagainuntilitbecomesdoughlike,thenaddoats,vanilla,cinnamon,andseasaltandprocessuntilwellincorporatedanddoughy.

Transferthemixturetoabowlandstirintheraisins.Takeoneheapingtablespoonofmixtureattimeinyourhandsandshapeintotwentyballs.Ifyourmixtureisn’tstickingtogether,sprinkleitwithtwoteaspoonsofwater.Spreadchoppedwalnutsandoatsontoacleansurfaceworkarea.Presstheballsintothechoppedwalnutsandoatsandshapeintocookies.Chillthecookiesinthefreezerforachewiertextureorintherefrigeratorforasoftercookie.

Storeinanairtightcontainerinrefrigeratororfreezerforonemonth.

EASYAPPLEPIEWITHSALTEDCARAMELSAUCESOMETIMESYOUNEEDANAPPLEPIEINYOURMOUTHRIGHTNOW.THISCOULDN’TBESIMPLERANDYETIS,SOINCREDIBLYDELICIOUS.THESALTEDCARAMELMIGHTBEONEOFTHEBESTRECIPESTOCOMEOUTOFMYKITCHEN,ANDTHEBESTPARTISIT’SLOWGLYCEMIC.

MAKES4SERVINGS

PREPTIME:20MINUTES

CRUST1cup(30g)(120g)walnuts

3tablespoonsagave(45ml)orcoconutnectar

1/4teaspooncinnamon

Dashseasalt

Processwalnutsinafoodprocessoruntiltheybecomeaflour.Addtheremainingingredientsandblenduntilsmooth.

APPLEFILLING2cups(300g)shreddedorspiralizedapples,withexcessliquidgently

squeezedout

2-3tablespoonsagave(45ml)orcoconutnectar

2tablespoons(30ml)lemonjuice

1/8teaspooncinnamon

Combinealltheingredientsinabowl.Adjustflavorsasdesired.

SALTEDCARAMEL1/3cup(78ml)coconutnectar

3tablespoonscoconutoil(44ml),warmedtoliquid

1/2tablespoon(7.5g)almondbutter

Pinchsalt

Useawhiskorblendingredientsinaminiblenderuntilsmooth.

TOASSEMBLEUseaknifeorspoontospreadthecrustmixtureontofourservingplates.Formthecrustsinto3-inch(7.5cm)disks.Topthecrustswitha1/2cup(123g)eachofapplefillinganddrizzlewithcaramelsauce.Useasqueezebottletomakefundesignsontheplate.Serveimmediately.Thecrustandcaramelwilllastfortwoweeksintherefrigerator.

CHEFTIP:IusedtheSaladacciotospiralizetheapplesinthephotograph.

WILDBLUEBERRY–MEYERLEMONCHEESECAKESQUARESIGOTTIREDOFREGULARROUNDCHEESECAKES,SOICREATEDTHISCHUNKYVERSIONUSINGACRUSTANDTOPPINGVERYSIMILARTOTHEOATMEALRAISINWALNUTCOOKIES(PAGE158).DON’TFRETIFYOUCAN’TFINDWILDBLUEBERRIESORMEYERLEMONS—IJUSTWANTEDTOGIVETHISAFANCYNAME.MEYERLEMONSARESLIGHTLYSWEETERTHANREGULARLEMONS,BUTEITHERKINDWORKSJUSTASWELLHERE.ASFORBLUEBERRIES,IACTUALLYPREFERUSINGTHEFROZENONESBECAUSEOFTHEJUICETHATRESULTSFROMTHAWINGTHEMOUT.WILDBLUEBERRIESARESMALLERINSIZEBUTTASTEVERYMUCHLIKECULTIVATEDBLUEBERRIESSOUSEWHATEVERYOUCANFINDORAFFORDATYOURLOCALMARKET.

MAKES16SERVINGS

PLANAHEAD:SOAK1/2CUP(75G)CASHEWSINWATERFOR2HOURS.

PREPTIME:40MINUTES,AND1TO2HOURSTOCHILL

CRUST2cups(240g)walnutsorpecans

1/4cup(36g)raisins

1/8teaspoonseasalt

Combineallthecrustingredientsinafoodprocessorfortwentytotwenty-fiveseconds.Pressthemixturebetweenyourfingerstoseeifitstickstogether.Ifnot,processthecrustafewsecondslonger.Becarefulnottoprocessfortoolong—otherwiseitwillreleasetoomuchoil.

Pressthecrustfirmlyandevenlyintoan8x8panlinedwithparchmentpaperorplasticwrap.

TOPPING1cup(30g)(120g)walnutsorpecans

1/3cup(50g)raisins

1/3cup(59g)Medjooldates

1/8teaspoonseasalt

1/2cup(40g)rolledoats(optional)

Insamefoodprocessorthatyoujustusedtomakethecrust,addnuts,raisins,dates,andseasaltandprocessuntilthemixturebeginstoclumpandsticktogether.Processlongerthanyoudidthecrust,butbecarefulnottooverdoit.

Transferthemixturetoabowlandstirintheoats.Setthetoppingasidewhileyoumakethecheesecakelayer.

CHEESECAKE1cup(236ml)coconutoil,warmedtoliquid

1/2cup(75g)cashews,soaked2hours

1/3cup(38ml)lemonjuice

1/2cup(118ml)xylitoloragave

1/4cup(59ml)water

1/2tablespoon(3g)lemonzest

1teaspoonvanillaextract

1tablespoon(7.5g)lecithinpowder(use2tablespoons(40g)ifusingagave)

2cups(310g)freshorfrozenwildblueberries,thawed

Blendalloftheingredientsexceptthelecithinandblueberriesuntilverysmooth.Addthelecithinandblendagain.Pourthemixtureoverthecrust.

Topthecheesecakemixtureevenlywithblueberries,pressingthemgentlyintothecheesecake.Evenlyspreadthetoppingmixtureovertheberries.Chillthecheesecakeintherefrigeratororfreezerforanhourortwooruntilfirm.Itwillkeepforthreetofourdaysintherefrigeratororonemonthinthefreezer.

CHEFTIP:Youcanuseotherberriesorfruitsinplaceofblueberries,suchascherries,peaches,ormango.Youcanalsotonedownthelemonflavortoyourliking.

RAW&SIMPLESNACKIDEASHereareafewquickandeasysnackideas.Note:Manyhealthfoodstorescarrydehydratedkalechips,rawflax,chia,andnoricrackers,andyoucanfindaplethoraofdifferentvarietiesonline.They’regreattohavearoundwhenyouwantsomethingsaltyandcrunchy.Iespeciallylovetocrumblethemovermysalads.

SlicedappleringswithalmondbutterandCherry-HempMuesli(page44),picturedontheoppositepage Bananasmotheredin2tablespoons(28g)HempSeedButter(page141)oralmondbutterandasprinklingofcacaonibsLargeflaxcrackertoppedwithmashedavocado,slicedtomatoes,andadash

ofseasalt,pepper,andspirulina.Topwithsprouts(optional) Mushroomcaps(stemsremoved)filledwithSmokyGuacamole(page86) RomaineleaffilledwithSmokeyGuacamole(page86)orslicedavocadoandtomatoandtoppedwithadashofspirulinaandcrumbledflaxcrackersorkalechips 1largeheirloomtomato,cubedandtoppedwithchoppedbasil,seasalt,andpepperanddrizzledwith1tablespoon(15ml)balsamicvinegar(optional)SoftMedjooldates,pittedandstuffedwithpecansornut/seedbutter

Redbellpepper,halvedwithseedsremoved,witheachhalffilledwithsomeSun-DriedTomatoSpread(page142)andstuffedwithdicedcucumbersandzucchini—alltoppedwithCrèmeFraiche(page140),salt,andpepper.Celerystalksfilledwithyourfavoritenut/seedbutterandtoppedwithcacaonibsandgojiberries LargecelerystalksfilledwithChipotleNotChicken(page124) Ahollowed-outcucumberfilledwithCilantroPesto(page143)oryourfavoritespreadandtoppedwithdicedtomatoes SlicedapplesdippedinSaltedCaramelSauce(page161) Acombinationof2tablespoons(30g)tahiniand1tablespoon(20g)eachofhoney,cacaonibs,andcoconutoil,andadashofvanillaandseasaltinabowlplacedinthefreezerforafewminutes(betterthancookiedough!) FrozendurianfromanAsianmarket,slightlythawed.Runthroughafoodprocessororblender.(seeBanana-BerrySoftServeonpage154forinstructions)CHEFTIP:Youmightwanttoeatthislastonewhennooneisaroundasithasastrongsulfuricodor,whicheveryonewillassumeiscomingfromyou!

GLOSSARYagavenectar:

Asweetsyrupthatcomesfromtheagaveplant,thesameplantthatbringsustequila.Thereissomespeculationabouthowrawitreallyis,soIsuggestusingitsparingly.Useclearagaveoverthebrownvarieties,whicharemostlikelyheatedathightemperatures.

arame:Adark,thin,noodlelikeseaweed.Soakforfiveminutesandrinsebeforeusing.

beepollen:Consideredtobeasuperfoodamongathletes.Averygoodsourceofcompleteprotein—highinBvitamins,phytonutrients,andenzymes.

blue-greenalgae:Atypeofmicroalgaethatcontainsanarrayofvitamins,minerals,enzymes,phytonutrients,andaminoacidsandishighinchlorophyll.Apopularsuperfoodusedinsmoothiesandsalads.

BraggAppleCiderVinegar:Arawvinegarthatworksgreatindressingsandsaucesandcanbetakenwithwaterasadigestiveaid.

buckwheat:Agluten-freeseedusedforrawgranolasandcerealsandagreatsourceofprotein.Buckwheatsproutsshouldbeeatenonlyinmoderation,becausetheycancausesunsensitivitycalledfagopyrism.

cacaobutter:Fatthathasbeenseparatedfromthecacaobean.Usedforchocolateandotherdesserts.

cacaopowder:Groundcacaobeans,alsoknownascocoapowder.Mostsupermarketscarryonlyheatedcacao,sofindareputablerawbrandathealthfoodstoresoronline.Itisthebestplantsourceofmagnesiumandagreatsourceofaminoacids,especiallytryptophan,whichhelpscreateserotoninandalsocontainsthestimulatingalkaloidtheobromine.Nowonderchocolatemakesusfeelsohappy.

camucamu:AsuperfoodfromSouthAmericamadefromtheberriesofthecamucamubush.ConsideredtohavethehighestvitaminCcontentofanyplant.

Celticsalt:Amoist,sun-driedseasaltthatcontainsanarrayoftraceminerals.

chiaseeds:AnancientfoodoftheAztecs,thisgluten-freeseedishighinessentialfattyacids,completeprotein,andfiber.

coconutnectar:Alow-glycemicliquidsugarmadefromthesapofcoconuttrees.

dulse:Amild-tastingseaweedthatyoucanbuyaslittleflakesoraslargerstrips.Nosoakingisnecessary,anditcanbeeatenstraightoutofthebag.Ilikestoringtheflakesinasugardispensertomakeiteasytosprinkleonsalads.

evaporatedcanejuice:Alsoknownasrapadura,thisistheleastprocessedformofcanesugar.

galangal:Arootsimilartogingerbutlessspicyandmoreearthy.UsedinvariousAsiancuisines.

gojiberries:Arichred-orangeberryhighinantioxidantsthathasbeenusedforcenturiesinChinesemedicineasapowerfultonicherb.

Himalayanpinksalt:Aprized,high-mineralsaltexcavatedfromtheHimalayanmountains.

Irishmoss:Aseaweedthathasbeenusedbyherbalistsforcenturiesasanexpectorantanddigestiveaid,buthasnowbecomeinvaluableforitsuseindessertsandsaucesasasubstituteforgelatin.Itmustberinsedverywellandthensoakedfortwelvehoursbeforeuse.

jicama:AsweetandcrunchyrootvegetablefromMexicosimilartoapotato;itcanbeenjoyedraw.

kamut:Anancientgrainhighinproteinandmineralsthatiseasiertodigestforpeoplewithwheatsensitivities.

kelpgranules:Agreatsaltsubstitute,orusefulifyouwanttogivesomethingafishytaste,suchasaThaisauceor“tuna”salad.

kelpnoodles:Aseavegetableproductthatresemblesglassnoodles.Theytakeontheflavorofwhateversauceyouusethemwith.Rinsewellbeforeusing.

lecithin:Apowderusuallymadefromsoythatisusefulasanemulsifierandthickenerinrecipes.Lookfornon-GMObrands.

maca:APeruvianrootthatisdriedandgroundintoaflour.Knownasanadaptogenicsuperfood,ithelpssupportthehormonal,nervous,andcardiovascularsystems.

Medjooldate:Asoftandchewydatethathasalovelycaramel-typeflavorandahigherwatercontentthanothervarieties.

miso:AfermentedAsiancondimentusuallymadefromsoybeansandrice.IusechickpeamisofromMisoMasterbecauseitissoyfreeandhasaverynice,mildflavor.

namashoyu:Afermentedandunpasteurizedsoysauce.

nori:Thesearethemostpopularofseaweedsandareusedformakingsushirolls.Allnorisheetsaretoastedunlessmarkedotherwise.

nutritionalyeast:AfoodsupplementthatishighinBvitamins.Itgivesrawfooddishesacheesyflavor,similartothatofParmesancheese.

palmsugar:Anunrefined,granulatedsweetenermadefromthesapofcoconuttrees.Has

Anunrefined,granulatedsweetenermadefromthesapofcoconuttrees.Hasabrownsugar-likeflavor,ishighinminerals,andcanbeusedinplaceofevaporatedcanejuice.

psylliumhuskpowder:Afiber-richdietarysupplementthatisalsousedasathickenerinrecipes.

rejuvelac:Afermentedbeveragemadefromwheatandryeberries.

ryeberries:Alow-glutencerealgrainthatcanbesproutedorusedinessenebreads.Canbeusedtomakerejuvelac.

sachainchi:AlsoknownastheIncapeanut,thisPeruvianseedhasthehighestnaturalsourceofomega-3.

seaweeds:Highinmineralsandagreatsourceofiodine,whichisessentialforthethyroid;theyareagreatadditiontosaladsandsoups.

spirulina:Anancientsingle-celled,blue-greenalgaehighinprotein,vitamins,minerals,enzymes,phytonutrients,andchlorophyll.

stevia:Theleavesofthesteviaplanthavebeenusedasasweetenerforcenturies.Itisextremelysweetwithabitterlicoriceaftertaste.Anacquiredtastebutfavorableforthosewhoareavoidingsugar.Alsoavailableinaliquidorpowderedform.Iuseliquidsteviafortherecipesinthisbook.

superfoods:FoodsthathaveaveryhighORACvalue(oxygenradicalabsorbancecapacityvalue—themethodtomeasureantioxidantcontent)aswellasotherqualitiesthatareextraordinary.They’reconsideredtobemorelikewholefoodsupplements.Someareverydelicious,suchascacaoandgojiberries.

tahini:Adeliciouspastemadeofgroundsesameseeds.Agoodsourceofcalcium.

tamari:Afermentedandgluten-freesoysauceappropriateforpeoplewithwheatallergies.

allergies.

tamarind:AnexoticsweetandsourfruitfromAsiaoftenusedinsaladdressingsandsauces.LookforitasaseedlesspasteinAsianfoodmarkets.

wakame:Aheartygreenseaweed.Soakitinwaterandthenrinsebeforeusing.

wheatberries:Hulledwheatkernelusedtomakerejuvelac.Canbesproutedandusedinessenebreads.

wildjunglepeanuts:AnancientheirloomnutfromtheAmazon.Theydonotcontainaflatoxin,atoxinmadebyamoldfoundinAmericanpeanuts.

xylitol:Alow-glycemicsweetenerusuallymadefrombirchtreesandcorn.Itlooksandtastesverymuchlikewhitesugarbutwithouttheblood-spikingqualities.ItalsohasantibacterialpropertiesandcanhelppreventtoothdecayandoralcandidainfectionsaswellasStaphylococcusbacteriawhensprayedmedicinallyintheearsandsinuses.Itisasafealternativesweetenerfordiabetics,cancerpatients,oranyonefollowingalow-sugardiet.

yaconsyrup:Asweet,almostmolasseslikesyrupthatcomesfromtheyaconroot.

Zantecurrants:Asmall,sweetvarietyofblackgrape.Dried,theyareaminiversionofacommonraisin.

Resources

INGREDIENTSANDEQUIPMENT•RawJudita,www.rawjudita.com•RenegadeHealth,www.renegadehealth.com•TheRawFoodWorld,www.therawfoodworld.com•RawGuru,www.rawguru.com•Vita-MixBlenders,www.vita-mix.com

RAWNEWS,LIFESTYLE,ANDCOMMUNITY•CleanseAmerica,www.cleanseamerica.com•RawFoodRehab,www.rawfoodrehab.com•RenegadeHealth,www.renegadehealth.com•VibrantLivingwithDr.Ritamarie,www.drritamarie.com•NaturalNews,www.naturalnews.com

RAWFOODANDHEALTHBLOGS•RawJudita,www.rawjudita.com•Rawon$10aDay,www.rawon10.blogspot.com•RawFoodsonaBudget,www.rawfoodsonabudget.com•Rawmazing,www.rawmazing.com•ChoosingRaw,www.choosingraw.com•Kristen’sRaw,www.kristensraw.com•PureMamas,puremamas.squarespace.com•Rawdorable,rawdorable.blogspot.com•PhilipMcCluskey,www.philipmccluskey.com•FredericPatenaude,www.fredericpatenaude.com

RAWFOODSCHOOLS•LivingLightCulinaryInstitute,www.rawfoodchef.com•MatthewKennyAcademy,www.matthewkenneycuisine.com

BECOMEACERTIFIEDHEALTHCOACH•InstituteforIntegrativeNutrition,www.integrativenutrition.comTellthemIsentyouore-mailmeformoreinfoatrawjudita@yahoo.com.

Acknowledgments

ThankyousomuchtoeveryoneatQuarryBooksforbelievinginmeandgettingbehindthisproject.Hugsandkissestomyhusband,Matt,whohelpedbringthevisionIhadforthisbooktolifethroughhisimages.

Muchgratitudetomyfoodstylist,PeilinChenBreller,forbringingherartistrytomyrecipes.

Manythankstomyrecipetesterswhohelpedperfecttheserecipesandprovideinvaluablefeedback.Majorlovetomysupertesters,AnitaRepp,AndreaLyn,andRawRebeccayouaremyrawkstars!

ThankyouStormyMondayGoodsforsupplyingcuttingboardsandkitchenutensils.

AbouttheAuthorJuditaWignall,authorofGoingRaw,isacertifiedholistichealthcounselorfromtheInstituteforIntegrativeNutritionandarawfoodchefandnutritioneducatorfromtheLivingLightCulinaryInstitute.Beforebecomingpassionateaboutholistichealth,shewasacommercialactress,model,andmusician.Shegiveslectures,teachesclasses,andcounselsclientsaroundthecountrytohelpthembecomeslimmer,moreenergetic,radiant,andvibrant.Sheloveshelpingpeoplereachtheirhealthgoalsinawaythatisdoableanddelicious.www.rawjudita.com.

Index

Aacaiberries,35acne.Seeskin.agavenectar,32aging,10airtoxicity,13,21alcohol,11AlmondMilk,15,47,48,50,53,68,78,128,153,156,157aloevera,35anger,21antibiotics,22appetizers.Seesoups,sides&starters.applesApplePieSmoothie,50Carrot-AppleCupcakes,150CulturedBeet-AppleSalad,139,140EasyApplePiewithSaltedCaramelSauce,161,165FreshFennelJuice,70GreenDayJuice,70Maroon5Juice,70Orange-Cranberry-AppleRelish,140RedDelishLemonade,70WinterlandSalad,103

apricotsCherry-HempMuesli,44,50,165FruityKefir,64,68,136StoneFruitSaladwithSweetAlmondRicotta,40,141

AstragalusRootTea,71avocadosAvocadoSauce,112CalexicoSalad,96CherryBombCupcakes,151ChipotleNot-ChickenSaladWraps,16,124,165CreamyKaleSaladwithCapersandHazelnuts,18,100GardenSmoothie,53

GingerMisoHandRolls,128MangoSalsa,142MarinatedMushrooms,112MorningScramble,43SmokyGuacamole,36,86,165SouthwestCornChowder,36,73

BbananasBanana-BerrySoftServe,154BananaWalnutOatmeal,47HappyMonkey,53HazelnutFigShake,57TropicoGelato,54

barefootwalking,21BasicNutMilk,56,59BasicWaterKefir,64,68,134,136beepollen,35beetsCulturedBeet-AppleSalad,139,140GingerMisoHandRolls,128Maroon5Juice,70RootVegetableSlaw,111

bellpeppersFive-PepperVegetableChili,36,123,140GardenSmoothie,53HealthyMary,60HotSauce,142KingCrimsonJuice,70NachoCheeseDip,36,37,86,127PastaMarinara,36,120RedBellPepperHummus,36,37,85snackideas,165ThaiVeggieNoodles,116VeggiesontheRocks,68VietnameseSaladRolls,131ZucchiniNoodlesTwoWays,120

benefits,9-10

beverages.Seealsofermentedfoodsandbeverages.Cocojito,29,63FreshFennelJuice,70GrapeChiaFresca,68GreenDayJuice,70GreenJuiceMocktail,68HealthyMary,60Indian-SpicedOrange,68juicefasting,15juicers,27KingCrimsonJuice,70Lemon-LimeChiaFresca,68Maroon5Juice,70MilkandHoneyRefresher,68RedDelishLemonade,70SparklingGrapefruit,68StrawberryDaiquiri,64SuccodiPomodoro,70teas,71VanillaCashewHempMilk,18,37,59VeggiesontheRocks,68Watermelon-Fennel-MintChiller,67

blenders,27blendingtips,30blueberriesBanana-BerrySoftServe,154WildBlueberry-MeyerLemonCheesecakeSquares,162

BodyEcologyDiet,The(DonnaGates),22,23Boutenko,Victoria,12,53breakfastBananaWalnutOatmeal,47CardamomRaisinChiaPudding,48Cherry-HempMuesli,44,50,165CulturedBeet-AppleSalad,139,140HazelnutChocolateChiaPudding,49MorningScramble,43StoneFruitSaladwithSweetAlmondRicotta,40,141SuperfoodChiaPudding,48

broccoli

broccolicruciferousfamily,89LemonyGarlicBroccoliBowl,127

burdockroot,14ButternutSquashNoodleswithSageCream,119cabbageColorfulCabbageSalad,36,99CreamyKaleSaladwithCapersandHazelnuts,18,100CulturedBeet-AppleSalad,139,140JalapeñoKraut,139MarinatedMushrooms,112QuickPickledCabbage,112VietnameseSaladRolls,131

Ccacaobeans,34CaféGratitude,57calcium,10CalexicoSalad,96camucamuberries,35cancer,23candida,19,22,23cantaloupeGreenJuiceMocktail,68OrangeBeeLove,56

carcinogens,11CardamomRaisinChiaPudding,48carrotsCarrot-AppleCupcakes,150Carrot-GingerCoconutSmoothies,16Carrot-GingerCoconutSoup,29,77ColorfulCabbageSalad,36,99CurriedCarrots,94Five-PepperVegetableChili,36,123,140GingerMisoHandRolls,128JalapeñoKraut,139KingCrimsonJuice,70LemonyGarlicBroccoliBowl,127

RootVegetableSlaw,111shredded,37ThaiVeggieNoodles,116VietnameseSaladRolls,131

CashewHempMilk,18,59CashewMilk,15,47,48,50,53,68,78,128,153,156cauliflowerCauliflowerCouscous,90CauliflowerSmash,93CurriedCauliflowerSoup,81

celeryGardenSmoothie,53GreenDayJuice,70HealthyMary,60RootVegetableSlaw,111SuccodiPomodoro,70VeggiesontheRocks,68

Cheesecake,162cherriesCherryBombCupcakes,151Cherry-CacaoSmoothie,54Cherry-HempMuesliwithVanillaCashew-HempMilk,18,36,37,44,50,59,

165CherrySodaKefir,136FruityKefir,64,68,136StoneFruitSaladwithSweetAlmondRicotta,40,141

chewing,19,20children,36ChipotleNot-ChickenSaladWraps,16,124,165chlorella,14,34chlorophyll,9ChocolateHaystacks,37,149CilantroPesto,115,143,165Cocojito,29,63coconutsCarrot-GingerCoconutSoup,29,77Cherry-CacaoSmoothie,54Cocojito,29,63

CoconutKefir,22,137CoconutMilk,29,54,56,63,77,81coconutpalmsugar,32HappyMonkey,53opening,29OrangeDreamPops,157scraping,29

coffee,11ColorfulCabbageSalad,36,99condimentsCilantroPesto,115,143,165CrèmeFraiche,132,139,140,165HempSeedButter,37,141,165HerbedPecanPâté,143HotSauce,104,127,142MangoSalsa,142Orange-Cranberry-AppleRelish,140QuickPickledCabbage,112Sun-DriedTomatoSpread,115,142,165SweetAlmondRicotta,40,141

cornFive-PepperVegetableChili,36,123,140SouthwestCornChowder,36,73

cosmetics,13,18cranberriesCherry-HempMuesliwithVanillaCashew-HempMilk,18,36,37,44,50,59,

165FruityWaterKefir,64,68,136Maple-DijonBrusselsSprouts,89Orange-Cranberry-AppleRelish,140RootVegetableSlaw,111

cravings,9,19CreamCheeseFrosting,150CreamyKaleSaladwithCapersandHazelnuts,18,100CrèmeFraiche,132,139,140,165cucumbersCucumberBasilSoup,16,74FreshFennelJuice,70

GardenSmoothie,53GreenDayJuice,70Maroon5Juice,70MelonCooler,70RedDelishLemonade,70WatermelonandHeirloomTomatoGazpacho,82

CulturedBeet-AppleSalad,139,140cupcakepans,27CurriedCarrots,94CurriedCauliflowerSmoothies,16CurriedCauliflowerSoup,81cuttingboards,27

Ddandelionroot,14datesCalexicoSalad,96Carrot-AppleCupcakes,150CherryBombCupcakes,151Cherry-HempMuesli,44,50,165Five-PepperVegetableChili,36,123,140OatmealWalnutRaisinCookies,37,158Orange-AlmondTruffles,146WildBlueberry-MeyerLemonCheesecakeSquares,162

definition,9dehydration,19dehydrators,27dessertsBanana-BerrySoftServe,154Carrot-AppleCupcakes,150Cheesecake,162CherryBombCupcakes,151ChocolateHaystacks,37,149CreamCheeseFrosting,150EasyApplePiewithSaltedCaramelSauce,161,165FudgePops,156GermanChocolateCupcakes,151IcePops,156-157

OatmealWalnutRaisinCookies,37,158Orange-AlmondTruffles,146OrangeDreamPops,157StrawberryFieldsIcePops,156Sugar-FreeChocolatePudding/IceCream,153SuperfoodSeedBar,145SweetBasilIcePops,157WildBlueberry-MeyerLemonCheesecakeSquares,162

detergents,18detox,12,14,18diabetes,23digestion,9distractedeating,20dressingsCalexicoSalad,96ColorfulCabbageSalad,36,99GingerMisoDressing,128LemonyGarlicBroccoliBowl,127Maple-DijonBrusselsSprouts,89RootVegetableSlaw,111StoneFruitSaladwithSweetAlmondRicotta,40,141Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99SunnyPeachSaladwithChipotle-MapleDressing,108TahiniDressing,37,127Watermelon-TomatoSaladwithFigVinaigrette,107WinterlandSalad,103

dryskinbrushing,14

EEasyApplePiewithSaltedCaramelSauce,161,165EMFexposure,21enemas,14,15,22energy,9,19EnvironmentalWorkingGroupwebsite,25equipment,27erythritol,32estrogen,18,22evaporatedcanejuice,32

exercise,14,18,19,21,23

Ffamilysupport,36fasting,15,16fats,31fattyacids,10fennelFreshFennelJuice,70Watermelon-Fennel-MintChiller,67WinterlandSalad,103

fermentedfoodsandbeverages.Seealsobeverages.CherrySodaKefir,136CoconutKefir,22,137CulturedBeet-AppleSalad,139,140FruityKefir,64,68,136GingerAleKefir,136JalapeñoKraut,139overview,31VanillaSodaKefir,136WaterKefir,64,68,134,136

figsFruityKefir,64,68,136HazelnutFigShake,57Watermelon-TomatoSaladwithFigVinaigrette,107

Five-PepperVegetableChili,36,123,140foodprocessors,27,30FreshFennelJuice,70frozenfruits,37FruityWaterKefir,64,68,136FudgePops,156

GGardenSmoothie,53garlic,storage,30Gates,Donna,22geneticallymodifiedorganisms(GMOs),25

GermanChocolateCupcakes,151GingerAleKefir,136GingerMisoHandRolls,128gobo.Seeburdockroot.GoingRaw(JuditaWignall),22gojiberriesGojiBerryTea,71assuperfood,34

grainsBananaWalnutOatmeal,47Cherry-HempMuesli,44,50,165OatmealWalnutRaisinCookies,37,158overview,31shoppingfor,26WaterKefir,64,68,134,136WildBlueberry-MeyerLemonCheesecakeSquares,162

GrapeChiaFresca,68grapefruitCalexicoSalad,96MilkandHoneyRefresher,68SparklingGrapefruit,68

GreenCleanseProgram,16GreenDayJuice,70GreenJuiceMocktail,68GynostemmaTea,71

HHappyMonkeySmoothie,53HazelnutChocolateChiaPudding,49HazelnutFigShake,57HealthforceNutritionals,15HealthyMary,60HeirloomTomatoStacks,115,142HempSeedButter,37,141,165HerbedPecanPâté,143herbs,26honey,32honeydew

GreenJuiceMocktail,68MelonCooler,70hormones,9,11,16,18,23HotSauce,104,127,142housecleaning,13,18

HowtoGrowYourOwnFreshAir(B.C.Wolverton),13humangrowthhormone(HGH),16,18,23hydration,9,19,21

IIcePops,27,156-157immunesystem,9,14Indian-SpicedOrangeMocktail,68infraredsaunas,14insulin,18,19,22,23iron,10

JJalapeñoKraut,139juices.Seebeverages.

Kkalerecipes.Seeleafygreens.kefir.Seefermentedfoodsandbeverages.kelp,35Kenney,Matthew,77KingCrimsonJuice,70knives,27

LleafygreensCalexicoSalad,96ChipotleNot-ChickenSaladWraps,16,124,165ColorfulCabbageSalad,36,99FreshFennelJuice,70GardenSmoothie,53

GingerMisoHandRolls,128GreenDayJuice,70GreenJuiceMocktail,68HealthyMary,60HeirloomTomatoStacks,115,142Maple-DijonBrusselsSprouts,89MarinatedMushrooms,112MushroomMisoSoup,78overview,31prepackaged,37snackideas,165storage,30SunnyPeachSaladwithChipotle-MapleDressing,108ThaiVeggieNoodles,116VietnameseSaladRolls,131

lemonsLemon-LimeChiaFresca,68LemonTahiniDressing,37,127LemonyGarlicBroccoliBowl,127RedDelishLemonade,70

leptin,19lifestyle,21limesCocojito,29,63GreenDayJuice,70Lemon-LimeChiaFresca,68

locally-growningredients,25Loscalzo,Ritamarie,16lotions,13,18love,21

Mmacaroot,34magnesium,10mainsButternutSquashNoodleswithSageCream,119ChipotleNot-ChickenSaladWraps,16,124,165Five-PepperVegetableChili,36,123,140

GingerMisoHandRolls,128HeirloomTomatoStacks,115,142LemonyGarlicBroccoliBowl,127MarinatedMushrooms,112MeatandCheesePierogies,132PastaMarinara,36,120PestoPasta,120ThaiVeggieNoodles,116VietnameseSaladRolls,131ZucchiniNoodlesTwoWays,120

mandolines,27mangoFruityKefir,64,68,136MangoSalsa,142SweetandSourMangoSauce,131TropicoGelato,54VietnameseSaladRolls,131

Maple-DijonBrusselsSprouts,89maplesyrup,32MarinatedMushrooms,112Maroon5Juice,70masonjars,27measurements,27,39MeatandCheesePierogies,132MelonCooler,70microplanes,27MilkandHoneyRefresher,68mixedberriesBanana-BerrySoftServe,154SuperAntioxidantCoco-BerrySmoothie,56

mixingbowls,27mood,20MorningScramble,43Morris,Julie,35MSM(methyl-sulfonyl-methane),14MushroomGravy,93MushroomMisoSoup,78mushrooms

MorningScramble,43MushroomGravy,93MushroomMisoSoup,78MushroomTacos,112,140,142snackideas,165storage,30

NNachoCheeseDip,36,37,86,127noni,35NorpoFrozenIcePopMaker,27nutmilksAlmondMilk,15,47,48,50,53,68,78,128,153,156,157BasicNutMilk,56,59CashewMilk,15,47,48,50,53,68,78,128,153,156CoconutMilk,29,54,56,63,77,81VanillaCashewHempMilk,18,37,59

nutrients,10-11,19nutsandseedsBananaWalnutOatmeal,47ButternutSquashNoodleswithSageCream,119CardamomRaisinChiaPudding,48CauliflowerSmash,93Cherry-HempMuesli,44,50,165chiaseeds,34,48-49ChipotleNot-ChickenSaladWraps,16,124,165ChocolateHaystacks,37,149CilantroPesto,115,143,165coconuts,29,34CreamCheeseFrosting,150CreamyKaleSaladwithCapersandHazelnuts,18,100CrèmeFraiche,132,139,140,165CucumberBasilSoup,16,74CurriedCarrots,94Five-PepperVegetableChili,36,123,140GermanChocolateCupcakes,151GrapeChiaFresca,68HazelnutChocolateChiaPudding,49

HazelnutFigShake,57HempSeedButter,37,141,165hempseeds,34HerbedPecanPâté,143Lemon-LimeChiaFresca,68LemonyGarlicBroccoliBowl,127Maple-DijonBrusselsSprouts,89MeatandCheesePierogies,132NachoCheeseDip,36,37,86,127OatmealWalnutRaisinCookies,37,158Orange-AlmondTruffles,146Orange-Cranberry-AppleRelish,140OrangeDreamPops,157overview,31ParmesanCheese,120pasteurizednuts,28PestoPasta,120rawnuts,28RedBellPepperHummus,36,37,85shoppingfor,26soaking,28StoneFruitSaladwithSweetAlmondRicotta,40,141Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99Sugar-FreeChocolatePudding/IceCream,153SuperfoodChiaPudding,48SuperfoodSeedBar,145SweetAlmondRicotta,40,141SweetBasilIcePops,157SweetChiliDaikonSalad,104WalnutMeat,123WildBlueberry-MeyerLemonCheesecakeSquares,162WinterlandSalad,103

OOatmealWalnutRaisinCookies,37,158oils,26,30omega-3fattyacids,10onions,storage,30oranges

orangesIndian-SpicedOrange,68Orange-AlmondTruffles,146OrangeBeeLove,56Orange-Cranberry-AppleRelish,140OrangeDreamPops,157Sun-DriedTomatoSpread,115,142,165WinterlandSalad,103

organicproducts,18,25

PParmesanCheese,120PastaMarinara,36,120pastrybags,27peachesStoneFruitSaladwithSweetAlmondRicotta,40,141SunnyPeachSaladwithChipotle-MapleDressing,108WildBlueberry-MeyerLemonCheesecakeSquares,162

PestoPasta,120pHlevels,9pineapplesFruityKefir,64,68,136TropicoGelato,54

plantblood.Seechlorophyll.positiveintentions,20precutingredients,37probiotics,22processedfoods,11,13,19,23protein,10pumpkinPumpkinSmoothie,50seeds,96,143,145

QQuickPickledCabbage,112

Rradishes

radishesJalapeñoKraut,139RootVegetableSlaw,111SweetChiliDaikonSalad,104

raisinsCardamomRaisinChiaPudding,48Carrot-AppleCupcakes,150CurriedCarrots,94OatmealWalnutRaisinCookies,37,158WildBlueberry-MeyerLemonCheesecakeSquares,162

RawFoodCleanse(PenniShelton),15RedBellPepperHummus,36,37,85RedDelishLemonade,70RootVegetableSlaw,111

SSageCream,119saladsCalexicoSalad,96ColorfulCabbageSalad,36,99CreamyKaleSaladwithCapersandHazelnuts,18,100CulturedBeet-AppleSalad,139,140RootVegetableSlaw,111StoneFruitSaladwithSweetAlmondRicotta,40,141Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99SunnyPeachSaladwithChipotle-MapleDressing,108SweetChiliDaikonSalad,104Watermelon-TomatoSaladwithFigVinaigrette,107WinterlandSalad,103

salt,26,39SaltedCaramelSauce,161,165saucesAvocadoSauce,112Five-PepperVegetableChili,123HotSauce,104,127,142SageCream,119SpicyTahiniSauce,131SweetandSourMangoSauce,131

ThaiVeggieNoodles,116seasonalingredients,25seavegetableskelp,35overview,31shoppingfor,26storage,30

seeds.Seenutsandseeds.Shelton,Penni,15shopping,26sidedishes.Seesoups,sides&starters.silica,10SimplyRaw:ReversingDiabetesin30Days(documentary),23skin,22,23sleep,16,18,21SmokyGuacamole,36,86,165smoothiesApplePieSmoothie,50Carrot-GingerCoconut,16Cherry-CacaoSmoothie,54CurriedCauliflower,16fasting,16GardenSmoothie,53HappyMonkey,53HazelnutFigShake,57OrangeBeeLove,56PumpkinSmoothie,50SuperAntioxidantCoco-BerrySmoothie,56TropicoGelato,54

snackideas,165soups,sides&startersCarrot-GingerCoconutSoup,29,77CauliflowerCouscous,90CauliflowerSmash,93CucumberBasilSoup,16,74CurriedCarrots,94CurriedCauliflowerSoup,81Maple-DijonBrusselsSprouts,89

MushroomGravy,93MushroomMisoSoup,78NachoCheeseDip,36,37,86,127RedBellPepperHummus,36,37,85SmokyGuacamole,36,86,165SouthwestCornChowder,36,73WatermelonandHeirloomTomatoGazpacho,82

SouthwestCornChowder,36,73SparklingGrapefruit,68spices,26,43SpicyTahiniSauce,131spinachrecipe.Seeleafygreens.spiralizers,27,28,104,116,119,120,161spirulina,34sprouts,31squashButternutSquashNoodleswithSageCream,119ZucchiniNoodlesTwoWays,120

starters.Seesoups,sides&starters.Stevia,32StoneFruitSaladwithSweetAlmondRicotta,40,141storagecontainers,27strawberriesBanana-BerrySoftServe,154StrawberryDaiquiri,64StrawberryFieldsIcePops,156Strawberry-SpinachSaladwithSweetBalsamicVinaigrette,99

stress,19,20,21,22substitutions,39SuccodiPomodoro,70sugar,18,19,23Sugar-FreeChocolatePudding/IceCream,153Sun-DriedTomatoSpread,115,142,165SunnyPeachSaladwithChipotle-MapleDressing,108sunshine,21SuperAntioxidantCoco-BerrySmoothie,56superfoodsoverview,31,34-35

SuperfoodChiaPudding,48SuperfoodKitchen(JulieMorris),35Superfoods(DavidWolfe),35SuperfoodSeedBar,145

supplements,14support,36sweating,14,18SweetAlmondRicotta,40,141SweetandSourMangoSauce,131SweetBasilIcePops,157SweetChiliDaikonSalad,104SweetChiliSauce,104sweeteners,23,26,31,32

TThaiVeggieNoodles,116timesavingtips,37tomatoesCauliflowerCouscous,90ChipotleNot-ChickenSaladWraps,16,124,165Five-PepperVegetableChili,36,123,140GardenSmoothie,53HealthyMary,60HeirloomTomatoStacks,115,142KingCrimsonJuice,70MarinatedMushrooms,112MorningScramble,43MushroomTacos,112,140,142PastaMarinara,36,120SmokyGuacamole,36,86,165snackideas,165SouthwestCornChowder,36,73SuccodiPomodoro,70Sun-DriedTomatoSpread,115,142,165TomatoStacks,115,142WatermelonandHeirloomTomatoGazpacho,82Watermelon-TomatoSaladwithFigVinaigrette,107ZucchiniNoodlesTwoWays,120

toxins,14,16,18transitionplan,12TropicoGelatoSmoothie,54

Uutensils,27

Vvanillabeans,28VanillaCashew-HempMilk,18,37,59VanillaSodaKefir,136VeggiesontheRocks,68VietnameseSaladRolls,131vitaminB12,11vitaminC,10vitaminD,10

WWarburg,Otto,23water,22waterfilters,13WaterKefir,64,68,134,136watermelonWatermelonandHeirloomTomatoGazpacho,82Watermelon-Fennel-MintChiller,67Watermelon-TomatoSaladwithFigVinaigrette,107

websitesBlissedLife,139CandidaInfections,22CleanseAmerica,15EnvironmentalWorkingGroup,25GreenCleanseProgram,16MatthewKenneyCuisine,77RawJudita,26

weightgain,16weightloss,10

WildBlueberry-MeyerLemonCheesecakeSquares,162WinterlandSalad,103Wolfe,David,35Wolverton,B.C.,13

Xxenoestrogens,16,18xylitol,32

Yyaconsyrup,32youngThaicoconuts,29

Zzeolite,14zucchiniFive-PepperVegetableChili,36,123,140PastaMarinara,36,120PestoPasta,120ThaiVeggieNoodles,116ZucchiniNoodlesTwoWays,120

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