The first edition was published in December 2007 in the Uniteds3.amazonaws.com/drritamarie/materials/Healthy_Holiday_Traditions.pdf · 2 HeaLtHy HoLiday traditions: Christmas, Hanukkah

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Copyright ©2009 ritamarie Loscalzo, Ms, dC, CCn, daCBn.

austin, texas, Usa.

all rights reserved. no part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, whether electronic, mechanical, photocopying, recording or otherwise, without prior permission of the author. Please do not give away, publish on a website or in a newsletter or sell without permission of the author. you have permission to make as many printed or backup copies as you desire for personal use only. thank you for respecting the hard work that went into creating this document for your education and enjoyment.

The first edition was published in December 2007 in the United states of america by dr. ritamarie Loscalzo. this edition was published in october 2009

[email protected]://www.drritamarie.com

Disclaimerthe techniques and advice described in this book represent the opinions of the author based on her training and experience. the author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. if in any doubt, or if requiring medical advice, please contact the appropriate health professional.

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Table of Contents Chapter 1: introduction ............................................................. 7Chapter 2: Winter Holidays ...................................................... 9

survival tips ....................................................................... 10Gift ideas ............................................................................. 12

Chapter 3: Christmas ................................................................. 15Main Course ........................................................................ 16Beverages ............................................................................ 27

Chapter 4: Hanukkah ................................................................ 31Main Course ........................................................................ 32

Chapter 5: Holiday Parties and new year’s .............................. 39introduction: typical Party Finger Food ............................. 40Creating Hors d’oeuvres ................................................... 41Party Food recipes ............................................................. 45

Chapter 6: Healthy Holiday sweets .......................................... 57dessert ingredients .............................................................. 58Basic Guidelines ................................................................. 60Cookies ............................................................................... 68 Quick & easy sweet Bites .................................................. 76 Pies ...................................................................................... 78Cakes ................................................................................... 88Frostings, dips and Puddings ............................................. 106ice Cream ............................................................................ 112Candies ................................................................................ 114

Chapter 7: Healthy Holiday Baked Goods ................................ 123Baking for the Holidays, introduction & ingredient alternatives ............................... 124recipes – Breads, Cookies, Pie Fillings, Cakes .................. 128

Chapter 8: equipment ............................................................... 137Getting your Kitchen ready ............................................... 137equipment List .................................................................... 138Blender Comparison ........................................................... 142


Chapter 9: Shopping List .......................................................... 147 Produce ............................................................................... 147 Pantry .................................................................................. 148appendix a: suppliers .............................................................. 155About the Author........................................................................ 157recipe index ............................................................................. 158


Acknowledgements

this book was inspired by so many of my loving family members, friends, students and patients, who have asked me so many times over the years for my recipes and guidance, and have been practically begging me to write a book. Because i am such a perfectionist, i have delayed and dawdled, wanting to be sure to include just the right recipes and to be sure to include all the information that is needed to make the process of creating healthy celebration meals and treats a delightful experience.

one of my mentors said over and over, “Go for completion, not perfection.” this made sense to me. another said, “you’ll never get it done, and you cannot get it wrong.” i realized it is always a process. Most books, courses and computer software are first released as edition 1 because there is always going to be more that can be added, more refinements that can be made and new information that can be included. i offer my deep appreciation to all of my teachers and mentors for their words of encouragement and expertise and my sincere thanks to everyone who has ever told me that i needed to write a book. this is for you and many others.

i would also like to acknowledge and thank my children, eric and Kevin, who have been raised on vibrant, whole, plant-based foods and my dear husband and partner in life, Scott, who has selflessly supported many late night marathons of creativity and cleaned up the mess afterward. all three of my “boys” have tasted my experiments, given me thumbs up and thumbs down, and supported me with their unconditional love. i couldn’t do what i do without them.

so relax, and be easy on yourself and on me as you try out these recipes. You may not get it “right” the first time, and I may have missed a way of wording my explanation that would make it easier on you. By all means, please send me an email to tell me what you


liked and what you feel could be improved in the next edition. and if you have a favorite recipe that you’d like to contribute to the next edition, please send it on. you can reach me at [email protected].

Finally, i want to acknowledge all of my friends, patients, clients, assistants, students and colleagues who have shared their stories with me, including their frustrations as they struggled to improve their own states of health. each of you has helped to shape this book and all the materials that i create. i have learned as much from all of you as you have from me.

relax and enjoy the pages that follow. take it a recipe at a time and really allow yourself to love the process. you are worth it!

Love and Health,

dr. ritamarie


Chapter 1 introduction

Holidays are a time of celebration and cheer. they’re special events when you set aside time to get together with friends and family and simply appreciate one another. one thing that all holidays and celebrations have in common is that they tend to focus on food. Christmas cookies, thanksgiving turkey, Halloween candy, Hanukah latkes, Easter eggs, birthday cake…one could have a field day playing word association games. Unfortunately, most of the foods that you associate with holidays and celebrations are high fat, sugar-laden, refined dishes that do nothing to enhance your health and do everything to expand your waistlines.

even if you have been dedicated to eating healthfully for a long time, staying strong and true to your health commitment is a challenge, especially when you’re surrounded by the smells and tastes that remind you of past holidays. you may have even learned to equate these foods with love. Face it – most of us, myself included, grew up using food to comfort and soothe us. Certain aromas may remind you of the comfort of grandma’s house on a special holiday, or a special person or feeling that you became connected to really early on in your life.

so what do you need to do to make holidays and celebrations all about the love rather than all about the food? How do you resist the temptations that abound and instead stick to a healthy eating plan that gives you life, joy, and sanity year-round?


i have some ideas on how to do answer those questions, which i’ll share on the pages that follow. i will also include a collection of recipes that will satisfy and delight your senses as well as maintain your waistline. Many of the recipes even look and taste amazingly similar to your old favorites.

The format of this book should make it easy to find a recipe for a favorite holiday. it’s divided into chapters – one for each holiday. Within each chapter are some general hints and tips, helpful charts, and delicious recipes. the largest section by far is the sweets section; mainly because this is the area i hear the most concern about. therefore, the sweets chapter is further divided into recipe categories for your easy reference.

the ingredients used for the recipes in this book are fresh, whole and plant-based, and organically grown as much as possible. all of the recipes are free of animal-derived ingredients, such as dairy, eggs, meat, and fish, making them suitable for everyone – including vegans (those who use no animal derived ingredients in their food or in their lives). 90% or more of the recipes require no cooking and are made from all raw ingredients. all recipes are 100% raw unless marked cooked. those that are marked with the symbol are not 100% raw. Chapter 7, baking for the holidays are all cooked.

i wrote this book with the intent of providing a thorough reference guide that you can use over and over throughout the year. after all, holidays and celebrations are a big part of your everyday life.

Please feel free to email me with suggestions, corrections and other forms of useful feedback. you may even have a favorite recipe that you’d like to contribute. if i use your suggestions or recipes in the next edition, you’ll be thanked with a special bonus.

Get ready, relax, and enjoy the ride. you are about to go on a food journey that could forever change your relationship with eating.


Chapter 2Winter Holidays

the winter holiday season begins with thanksgiving and continues through new year’s. those and Christmas, Hanukah, Kwanza, yule, and solstice are the holidays celebrated to varying degrees by those in the Western world. and, yes, food is indeed an important part of the celebrations for each of these holidays.

Unfortunately, the food that is traditionally served and eaten during the holidays is generally not consistent with good health. the pressure from friends and family to eat the old favorites can be overwhelming to those who are newly educated and dedicated to eating in a health-supporting manner. also, the magnitude of the long holiday to-do list (shopping for, wrapping, and exchanging gifts; sending cards; decorating; and making food) can cause us to become overly stressed or anxious.

since the winter holiday season should be one of joy, i have included suggestions to make this beautiful, loving time of year stress-free so that you can truly savor it. ideas for handling the food pressures and creating new traditions are included. simplicity is often the key to whole-heartedly enjoying this time of connection with those you love. For additional tips and tricks for staying healthy and trim this time of year, along with dVd footage of the food prep, go to www.indulgeWithoutBulge.com.


Winter Holiday Survival Tips• Begin with the end in mind. How do you want to look and feel on

January 2? Write it down. Make it rich with descriptive language. When reading it makes you smile, copy it neatly to an index card and carry it with you. take it out as a reminder whenever temptations present themselves. ask yourself if making the food choice you are tempted to make is in alignment with the body you desire to have on January 2nd.

• Learn a few quick, easy, and delicious recipes. there are many in this book.

• Bring food to all social gatherings. • Make delicious food contributions to holiday meals.• Avoid preaching about the health benefits of your food. Just let

everyone experience the wonderful taste.• only talk about your diet preferences if people ask.• At parties, relax when you first arrive, and wait at least 30

minutes before making a food choice. • Position yourself away from the food table during the event.• if you have family with whom you do not want to share the

details, fill most of your plate with the food you brought and put small bites of other foods on your plate. no one will notice that you haven’t eaten their food when only a few bites remain. Saying “I’m stuffed” will suffice.

• exercise daily. doing something regularly is vital – even 10 minutes of walking is beneficial.

• Breathe deeply several times a day to keep the stress at bay.• simplify gift giving. try some of my healthy gift giving

suggestions. Find a cause to contribute to in your loved one’s name. Maintain your focus on what makes the holidays special: the love.

• avoid shopping when hungry or stressed.• Bring healthful food along with you when you shop, even if you

are not hungry when you start out, or even if you are only going for a short shopping excursion.


• ask for gifts that suit your healthy lifestyle. Books, Cds, dVds, food, and cooking and exercise equipment make great gifts.

• Carry healthful food with you.• eat before you go to parties.• Be realistic. trying to lose weight during the holidays may be

a self-defeating goal. striving to maintain your weight is more reasonable.

• Get enough sleep at night and drink plenty of water during the day.

• don’t expect more from your family member than they can give. Give up the hope that your relatives will suddenly change. instead of yearning for a perfect family, follow the advice of Byron Katie, author of the book I Need Your Love—Is That True? says, “if i had a prayer, it would be this: ‘God spare me from the desire for love, approval, and appreciation. amen.’” she recommends having ByoLaa events – bring your own love, approval, and appreciation.

• take a rest before the hectic season begins. • Let go of traditions that no longer serve you and instead create

new, healthier ones that do.• above all, be at peace and focus on loving yourself and spreading

the love to all with whom you come into contact.


Gift IdeasGift Certificates for Health Services• Massage• Chiropractic• acupuncture• diet and/or Health Consultation • Kitchen Makeover instruction• Personal Training Sessions with a fitness Coach• aroma therapy• Private Food Class & dinner Party• Health and nutrition Classes

Gift Baskets Here are a few ideas for gift baskets that promote health, are easy to assemble and keep you away from the mall! assemble them yourself, from the recipes in this book. Create a basket or a gift bag with all the ingredients pre-measured. you can make a recipe card and include a photo. some examples follow.

Chocolate Bliss Basket• Cacao powder• Coconut oil• Coconut butter• dates• recipe with photo

Cheese Cake Basket• Macadamia nuts• Cashews• Pecans• Hazelnuts• dates• Vanilla• Coconut oil

• Coconut butter• dates• date paste, yacon or agave nectar• recipe with Photo


Dip Basket• Macadamia nuts• Cashews• Lemon• Flavoring packet ideas: put pre-measured spices in small zip

lock bags or decorative containers. spice blends from Frontier Herbs are available at Whole Foods.

o Garlic & dill with salt o southwest spice Blend o italian Blend: garlic, basil, rosemary, oregano, salt o indian: cumin, curry turmeric or a blend• recipe card with all the dip variations

Pie Basket• Crust ingredients: o nuts o dried fruit• Filling Ingredients for one or several fillings. o Chocolate Mousse pie o apple pie o Pumpkin pie• recipe card with photo and variations

Pasta Lovers Basket• spiral slicer• instructions for making vegetable noodles (include zucchini if

the recipient can refrigerate)• recipe for Marinara sauce with ingredients: o tomatoes o dried tomatoes o dried italian seasonings: basil, oregano, rosemary o Pink salt• recipe for nut Cheese with ingredients o Macadamia and/or Cashew nuts o Lemon


Breakfast Basket• soy Bella nut-Milk Maker• Living Health Power Grawnola• Hemp seeds• apples and other hardy fruits• Goji Berries and other dried fruits

Transforming Stress Basket• Lavender oil• Gift Certificate for Yoga class• Gift certificate for Massage

Create your own Gift IdeasHomemade with love: if you have a favorite healthy recipe, think about making some and packaging it in the pretty tins or ceramic gift containers that are available at various craft stores. type your recipe, add a photo and print it off on pretty paper or card stock. this is an easy, fun way to give gifts that come from your heart.

Gifts of Service: do you have a special skill, talent or activity you love to do? Give a gift of your time. Give a massage, a knitting lesson, a kitchen re-organization, a food preparation lesson, tennis lesson, or anything else you do well and would enjoy doing for your recipient. Be sure it is something that they will love too. Make a beautiful Gift Certificate to present to them.

Recreational Activities: is there an activity you like to do that one of your gift recipients likes too? Give them a gift certificate for a trip to the zoo, an amusement park, a movie, dinner out, a hike, a camping trip, a boat ride...there is no end to the possibilities. Make a beautiful Gift Certificate to present to them.


Chapter 3Christmas

For me growing up, Christmas eve dinner was a big deal. it was a huge feast of italian food. Homemade manicotti, lasagna or ravioli were the main attraction, along with a big antipasti tray and plenty of meatballs. on Christmas day, we usually had turkey with all the trimmings. in fact, Christmas day dinner was not that much different from thanksgiving dinner.

things have changed, and now that we live far away, we rarely celebrate Christmas with my family of origin. the menu has changed a lot, too. i still make a special italian style dinner for Christmas eve (without the meatballs). i make vegan lasagna or manicotti (raw and cooked), stuffed with homemade cashew ricotta ‘cheese’ and green vegetables, or baked ziti, layered with fresh tomato sauce, cashew ‘cheese’ and vegetables. My kids do not follow an all-raw diet, as i do; rather, their diet consists of a combination of lots of raw foods along with whole, vegetable-rich, cooked vegan foods. i usually make both a cooked and raw version of the special foods and serve them with a big salad and lots of vegetables.

Christmas day dinner in my house has not yet developed into a tradition. We all look forward to a relaxing day, and we are rarely up to making an elaborate meal. We’ll sometimes make the traditional turkey accompaniments, like cranberries, stuffing and pumpkin pie, but we rarely make a production about it.

Whatever your tradition, the foods can be adapted to suit your healthy eating habits. recipes for both the raw and cooked versions are to follow.

Bon appétit!


These Italian recipes, traditional for Christmas Eve in my family of origin, all use a “cheese” and a sauce. My favorites for these follow. You can also substitute any of the cheeses in chapter 5, (currently pages 42 – 44, but this may change when you update for recipes starting at top of page) or any other non dairy “cheese”of your choice. Your favorite tomato sauce or marinara sauce may be substituted for mine

Marinara SauceIngredients:• 1 cup sun dried tomatoes, soaked for several hours (until

softened) in 1 cup of water• 1/2 - 3/4 cup tomato soak water• 2 cups tomatoes• 1 teaspoon oregano• 1 clove garlic• 2 teaspoons sea salt• 1/4 cup fresh basil, minced, or 2 tablespoons dry• 1 tablespoon olive oil (optional)• italian seasoning to taste (optional)• 1 date, soaked in water until softened (optional)

Directions: • Blend all ingredients except the fresh basil, until thick and

smooth. adjust liquid and seasonings to taste.• stir in the basil.


Cashew Macadamia “Cheese”

Ingredients:• 1/2 cup cashews, preferably soaked 6 hours or longer• 1/2 cup macadamia nuts, either unsoaked or soaked for 2 - 4 hours• Large lemon, juiced• 1/2 cup water (or more if needed)• 1/4 teaspoon sea salt

Directions:• Place nuts in blender with 1/2 cup of water, salt and lemon

juice.• Blend on high speed for several minutes. Mixture should be thick and creamy.• adjust amount of water for desired consistency, depending on how the cheese will be used.• to make this into a cheese for lasagna or pizza that will be cooked, add 1 teaspoon of psyllium seed powder and possibly a little more water. the end result should be relatively thick so that it can be spooned on.


Chunky tomato sauce:Ingredients:• 4 ripe roma tomatoes• 1 clove garlic, minced• 1 tablespoon dried basil, or 1/2 cup fresh basil• 1 carrot• salt to taste

Directions: o Pulse-chop tomatoes in food processor until chunky. o Put chopped tomatoes in a strainer over a bowl and allow excess liquid to drain into bowl. o Pulse-chop carrot until it’s finely diced. o Combine tomatoes, basil, carrots, olive oil, salt and garlic.


Rawvioli Ingredients:• 1 daikon, turnip or rutabaga• 1 recipe ‘cheese’• 1/4 cup basil, minced• 1 clove garlic, minced• 1 recipe sauce of your choice

Directions:• Using mandolin or spiralizer on slicing setting, thinly slice the

turnip, daikon or rutabaga into rounds.• stir basil and crushed garlic into the cheese.• Place a teaspoonful of the cheese onto each disc. Fold in half.• top with sauce of your choice.• eat as-is or dehydrate until it is warm (a couple of hours).


Lasagna AliveIngredients:• 4 - 6 large zucchini or yellow squash, peeled if desired • 1/2 teaspoon salt • 1/4 cup olive oil• 1/4 cup lemon juice • 2 recipes cheese• 1 recipe marinara sauce

Directions: • Prepare ‘noodles’: Using a mandolin or sharp knife, thinly slice

squash lengthwise. slice to about the same thickness, or a little bit thinner, than regular lasagna noodles. Place squash slices in a flat baking dish and sprinkle with salt. Allow to sit at room temperature 10 minutes so that they soften a bit. Combine olive oil and lemon juice and pour over the zucchini ‘noodles’. Using your hands, mix well to be sure all squash slices are coated. allow to marinate for at least 1/2 hour while preparing the rest of the ingredients.

• Make cheese: any of the nut cheeses in this guide can be used. My favorite, Cashew Macadamia Cheese can be found in Chapter 8.

• Make tomato sauce - Pulse-chop tomatoes in food processor until chunky. - Put in strainer over a bowl and allow excess liquid to drain into bowl. - Pulse-chop carrot until it is finely diced. - Combine tomatoes, basil, carrots, olive oil, salt and garlic.• Assemble: - drain the squash, reserving the marinade for use in another recipe. - Line the bottom of baking dish with a thin layer of sauce. - Lay squash slices on the bottom of the pan, slightly overlapping to completely cover. - spread the cheese over the squash. - Place another layer of squash over the cheese.


- Pour the sauce over the squash and spread evenly. - Place another layer of squash over the sauce. - Continue to layer, ending with a layer of squash covered with sauce.• Warm (optional): the lasagna can be eaten as-is, warmed in a

dehydrator, or warmed in an oven that has been turned to warm. - dehydrate until warm for up to 24 hours, until desired texture is achieved. - if you do not have a dehydrator, turn oven on to the lowest setting. Put a thermometer in to monitor. after it has reached at about 110° F, turn the oven off and set the pan inside to warm.


Baked Lasagna

Ingredients:• Brown rice lasagna noodles (tinkyada Brand is the best by far...

never falls apart)• ½ teaspoon salt • 1/4 cup olive oil• 1/4 cup lemon juice • 2 recipes “cheese”• 1 recipe tomato or marinara sauce• sauteed or steamed vegetables to layer with noodles, sauce and

cheese (optional yet recommended)

Directions:• Cook noodles according to the package directions.• Make “cheese” (if you are in a hurry, or are allergic to nuts, a

reasonable substitute for home-made “cheese” is Vegan rella, a rice based mozzarella type non-dairy, soy-free cheese)

• Make Tomato or marianra sauce (When you are in a hurry, you can use a jar of organic sugar free marinara sauce.)

Assemble: • Pre-heat the oven to 350 ° F• drain the noodles and keep separated. you can add a bit of olive oil after you drain them and be sure the top and bottom are coated so they don't stick together or you can lay them flat on a non-stick surface. • Line the bottom of baking dish with a thin layer of sauce. • Lay noodles on the bottom of the pan, slightly overlapping to

completely cover. • Put a layer of vegetables on top of the noodles (optional)• spread the cheese over the noodles (and vegetables)• Pour the sauce over the cheese and spread evenly.• Place another layer of noodles over the sauce.


• Continue to layer, ending with a layer of noodles covered with sauce.

• spoon a few dollops of cheese over the sauce• Cover pan with a glass top or foil and putinto oven -Bake at 350 ° F for 20 minutes. remove cover and bake fo 10 minutes longer -allow to sit at room temperature for 10 minutes before serving.

Eggplant Parmigiana Ingredients:• 1 large eggplant, peeled and sliced• 2 cloves garlic, minced• 1/4 cup olive oil• 1/4 cup lemon juice• 1 recipe cashew, macadamia ricotta, or almond cashew cheese• 1 recipe chunky tomato sauce or marinara sauce

Directions:• Prepare Eggplant: slice eggplant into rounds. sprinkle with

salt and allow to sit at room temperature for at least a half an hour so that it softens and loses its bitterness. Put in salad press to speed the process. Combine olive oil, lemon juice and garlic. spread eggplant into bottom of a shallow baking dish. Pour olive oil mixture over eggplant. Mix with hands to be sure all eggplant slices are coated. allow to marinate for at least 1/2 hour.

• Make “cheese” (see page 17)• Make Tomato or marinara sauce

Assemble: line the bottom of baking dish with sauce, then eggplant then cheese alternating layers till you run out of ingredients.


Herbed Mashed ‘Potatoes’ Ingredients:• 1 head cauliflower• 1 cup macadamia nuts, cashews, or a combination of both• Juice of 1/2 lemon • 1/4 - 1/2 cup water• 1 1/2 - 2 cups corn (fresh, or frozen and thawed)• 1 scallion, finely minced• 1/2 teaspoon salt, or amount to taste

Directions:• Break cauliflower into 2-inch chunks and chop in food processor with s blade until grainy.• Put corn in blender and process until smooth. Add water if necessary, but only enough to result in a smooth, creamy blend. it should be relatively thick.• Add nuts and lemon juice to corn in blender and process until smooth. add water only if necessary. this mixture should be thick and creamy.• Add nut and corn mixture to the cauliflower in the food processor and process until well combined, but not completely smooth. it should have a bit of texture, like mashed potatoes.• Place in serving bowl and serve as-is (mixture should be warm from the processing) or put entire mixture into baking dish and place in dehydrator for 2 hours to warm through.• Serve right away. The taste is best if served shortly after preparing, and changes after refrigeration.

Optional: Add flax oil, salt and pepper to taste, and minced herbs just before serving. top with mushroom gravy


Mushroom Gravy Ingredients:• 1/4 cup warm water• 1/4 cup Brazil nuts or almonds, soaked for 6 hours, rinsed and

drained• 1 shallot, or 1 clove garlic• 2 teaspoons dried mushrooms, ground to a powder, or ½ cup

fresh brown mushrooms• 1/4 teaspoon salt• Pinch of pepper• 2 tablespoons olive oil(optional)

Directions:• Put all ingredients in the blender and blend until smooth.• Adjust salt and pepper to taste.

Make this just before serving so that it’s warm.


Broccoli with ‘Cheese’

Ingredients:• 4 cups broccoli, chopped into small florets• Juice of 1 lemon or lime • 1/4 cup macadamia nut oil or olive oil• 1 teaspoon salt• 1 - 2 cloves garlic (optional)• Herbs and seasonings as desired (optional)

Directions:• rinse and chop broccoli and place in a bowl. • Cover broccoli with salt and massage until it has softened. • add 1/2 the lemon juice and massage again.• in a separate bowl, combine remaining lemon juice with oil to

make a marinade. • Press garlic, if desired, into the marinade mixture and stir or

shake well.• add herbs or seasonings if desired and mix well.• Pour dressing over broccoli and massage marinade into the

broccoli.• allow to sit at room temperature for 15 minutes or longer

preferably in a salad press.• Place broccoli in a shallow bowl or on a baking sheet. • top broccoli with ‘cheese’ (see recipes in Chapter 8).• dehydrate at 105° F for 3-4 hours until tender. serve warm.

NOTE: if you leave the broccoli in the dehydrator for longer than 6 hours, it will get rubbery. if you prefer your broccoli cooked, lightly steam it, omit the lemon juice and oil, and add the garlic to the cheese. Mix the cheese sauce with the broccoli and serve warm.


BeveragesEggnog Sans Egg

Ingredients:• 1 cup raw macadamia nuts, or any combination of nuts or seeds • 2 cups water• 1 teaspoon cinnamon• 1/4 teaspoon nutmeg, or more to taste• 1/4 teaspoon cardamom• 1/4 cup date paste, yacon or agave nectar • Pinch of clove (optional)

Directions:• Put all ingredients into blender.• Blend until the mixture is smooth, thick and creamy.

Green Eggnog SmoothieIngredients:• 1 cup raw almonds, hazelnuts or Brazil nuts• 2 cups water• 1 teaspoon cinnamon• 1/4 teaspoon nutmeg • 1/4 teaspoon cardamom• 1/4 cup date paste, yacon or agave nectar • 2 - 3 handfuls baby spinach• Pinch of clove (optional)

Directions:• Put all ingredients into blender.• Blend until the mixture is smooth, thick and creamy.

Hemp Eggnog SmoothieIngredients:• 1/4 cup hemp seeds• 1 teaspoon cinnamon


• 1/4 teaspoon nutmeg, or more to taste• 1/4 teaspoon cardamom• Pinch of turmeric• 2 tablespoons of chia seeds• 1 - 2 tablespoons agave nectar or 2 - 4 large dates (or extra if a

sweeter smoothie is• desired) *• 2 - 3 handfuls spinach **• 1 cup of water, or more as needed for desired consistency• Pinch of clove (optional)• 1 teaspoon dulse flakes (optional)• ice (optional)

Directions:• Place all ingredients in blender and blend until smooth.

*a pinch of green stevia powder can be added for extra sweetness without calories.stevia has a slight after-taste that some people don’t mind andothers do. Experiment to find out what you prefer.

**add more greens, up to 4 handfuls, if desired. the recipe tastes best with spinach,but other greens can be used as well.

Banana Hemp Eggnog SmoothieDirections:• Prepare the basic Hemp eggnog smoothie and add 1 fresh

banana, or 1 frozen banana – cut into pieces.• Blend again, adding extra water if desired.


Pumpkin Pie SmoothieIngredients:• 2 apples, cut and cored• 1 orange, peeled and sectioned, or 1/2 cup fresh-squeezed

orange juice• 1 - 2 teaspoons pumpkin pie spice• 1 teaspoons cinnamon• 1/2 inch slice of fresh ginger• 1/2 teaspoon vanilla extract• 1/8 teaspoon salt• 1/4 cup hemp seeds• 1 tablespoon chia seeds• 1 cup water, or more as needed for desired consistency• 2 - 3 handfuls greens (i.e. 1 handful kale, 1 handful collard

greens and 1 handful spinach)*• 2 - 3 dates or 2 tablespoons raw agave nectar, or more to

desired sweetness**• 1 teaspoon dulse flakes or kelp powder (optional, for extra

nutrition)• 1 cup of ice (optional)

Directions:• Place all ingredients in blender and blend until smooth.

*add more greens, up to 4 handfuls, if desired. if you are new to green smoothies, start with a mild green, like spinach or romaine lettuce.

**a pinch of green stevia powder can be added for extra sweetness without calories.

stevia has a slight after-taste that some people don’t mind and others do. Experiment to find out what you prefer.


Creamy Pumpkin Pie SmoothieDirections:• Prepare the basic Pumpkin Pie smoothie. • add 1 - 2 tablespoons coconut butter and 1/2 cup water.• Blend again.• add extra water if desired.

Valya Boutenko’s Special Egg Nog

This recipe was contributed by Valya Boutenko, and published in the November 2007 edition of Raw Family Newsletter. Valya and her brother Sergei have been following a raw foods diet for the past 13 years. As a result of her diet changes, she no longer needs asthma medication. The complete story about the Boutenko family can be found on their website, http://www.rawfamily.com/

Ingredients:• 1 young (thai) coconut, meat and water• 2 ripe bananas• 1/4 teaspoon ground nutmeg

Directions:• Blend the ingredients and enjoy 4 cups of this yummy dessert.


Chapter 4Hanukkah

i knew very little, if anything, about Hanukkah while i was growing up. now, it has become part of a family tradition, since my husband scott is of Jewish origin. Hanukkah is also known as the Festival of Lights, and it is a commemoration of a miraculous event that occurred in ancient Jerusalem in the year165 BCe. the story tells of how a one-day supply of oil, used to light the menorah, lasted for eight days. as a result, a special holiday was born. today, a traditional Hanukkah celebration begins with the recitation of a few prayers before the lighting of a special nine-candle menorah.

traditional Hanukkah meals almost always include foods fried in oil in remembrance of the “miracle of the oil.” Fried potato latkes, or pancakes, topped with sour cream and applesauce are a favorite Hanukkah dish that originated in the eastern european countries.

in addition to latkes, foods like blintzes, sour cream, cottage cheese, chopped liver and cheesecake are customary dishes eaten during Hanukkah. What comes as a surprise to many people is that almost all of these traditional Hanukkah dishes can be made using only plant-based, gluten-free foods!

The traditional latke recipe can be slightly modified to create a vegan, gluten-free version. shredded potatoes can be combined with a bit of tahini (or psyllium to hold them together), onions and salt and then formed into a patty and baked instead of fried. as an alternative, shredded broccoli stalks can even replace half or more of the potatoes. i once replaced all of the potatoes with broccoli and my kids didn’t even notice! Better yet, shredded daikon radish and parsnip can be combined with tahini, onion, and salt, then formed into a patty and dehydrated, making raw latkes. i served them at a potluck dinner once and they were a big hit.


Horse Radish ColeslawIngredients:• 4 cups green cabbage, coarsely shredded• 2 cups (purple cabbage, coarsely shredded• 1 large carrot, peeled and coarsely shredded • 1/2 green bell pepper, diced • 1/2 red bell pepper, diced • 1/2 cup sweet onion, finely chopped

Dressing • 1 cup macadamia nuts• 1 cup cashews • 1 teaspoon salt • 4 tablespoons lemon juice • 3/4 cup water• 1 teaspoon rice vinegar • 2 - 3 tablespoons prepared horseradish • Paprika (garnish)

Directions:• Combine all the vegetables in a large bowl and set aside. • Put all the dressing ingredients into the food processor and

process until creamy.• Pour the dressing over the vegetables and toss until evenly

distributed. transfer to a serving bowl, and sprinkle with paprika. serves 6 to 8.


Latkes Come AliveIngredients:• 1/2 cup water • 1/4 cup tahini• 2 1/2 pounds combination broccoli stems, daikon and parsnip • 1 teaspoon salt • 1/2 teaspoon ground black pepper • 1 medium onion, shredded

Directions:• shred or thinly slice the onion.• shred vegetables and place in a large bowl with shredded onion.• Blend the tahini, pepper and salt and add to bowl with vegetables.

Use hands to mix well. • Form into patties and place on the mesh tray of the dehydrator. • dehydrate overnight, up to 12 hours. • serve with applesauce (optional).


The following two Latkes recipes are baked, rather than fried, as in the traditional way. For those not yet adventurous enough to try the dehydrated version, these baked latkes taste great and are so much better than the ones made from white flour, egg and lots of oil.

Latkes Traditional Style

Ingredients:• 1/2 cup water • 1 tablespoon psyllium powder• 2 1/2 pound yukon gold potatoes, unpeeled • 1 teaspoon salt • 1/2 teaspoon ground black pepper • 1 medium onion • olive oil to oil the baking tray

Directions:• insert the coarse grater disc into the food processor and grate

the potatoes, or use a hand grater to grate them. transfer them to a large bowl one handful at a time, squeezing the excess water from the potatoes into the sink.

• shred or thinly slice the onion and add to bowl with the potatoes.• stir psyllium into water and mix well. it will thicken.• add psyllium, pepper and salt to bowl with potatoes and onions.

Using your hands, mix well. • Form into patties and place on a lightly oiled baking tray. • Bake for 30 minutes at 375 degrees F.


Latkes with Veggies

Ingredients:• 1/2 cup water • 1/4 cup tahini, or whole flaxseeds (golden flax preferred), or • 1 tablespoon psyllium• 1 1/4 pound yukon gold potatoes, unpeeled • 1 1/4 pounds broccoli stems • 1 teaspoon salt • 1/2 teaspoon ground black pepper • 1 medium onion • olive oil to oil the baking tray

Directions:• insert the coarse grater disc into the food processor and grate

the potatoes, or use a hand grater to grate them. transfer them to a large bowl one handful at a time, squeezing the excess water from the potatoes into the sink.

• shred or thinly slice the onion and add to bowl with the potatoes.• shred the broccoli and add to bowl with potato and onion.• Blend the tahini or psyllium seed with water, pepper and salt and

add to bowl with vegetables. Using your hands, mix well. • Form into patties and place on a lightly oiled baking tray. • Bake for 30 minutes at 375 degrees F.


Latkes Gone Green

Ingredients:• 1/2 cup water • 1/4 cup tahini, or 1 tablespoon psyllium seed husk powder

2 1/2 pounds broccoli stems • 1 teaspoon sea salt • 1/2 teaspoon ground black pepper • 1 medium onion • olive oil to oil the baking tray

Directions:• insert the coarse grater disc into the food processor and grate the

broccoli stems. • shred or thinly slice the onion and add to bowl with the broccoli.• Blend the tahini or psyllium with water, pepper and salt and add

to bowl broccoli and onions. Mix well with hands. • Form into patties and place on a lightly oiled baking tray. • Bake for 30 minutes at 375 degrees F.

Mock Chopped LiverIngredients:• 1 cup almonds, soaked, rinsed and drained• 1 cup Brazil nuts, soaked, rinsed and drained• 1 medium onion• 2 cloves garlic• 1/4 cup parsley• 1/2 teaspoon unrefined sea Salt• 1/8 teaspoon black or white pepper• 1 stalk celery• 1 cup finely chopped leafy greens

Directions: • Process all ingredients except greens in food processor until

smooth.• stir in greens.


Sour ‘Cream’Ingredients:• 1/2 cup pine nuts• 1/2 cup cashews or macadamia nuts, or a combination• 1/4 cup lemon juice, or more for a more ‘sour’ cream

• 1/4 - 1/2 cup water• 1/4 teaspoon Himalayan salt, or other whole, unrefined salt• 1/2 teaspoon white miso (optional) Directions: • Place nuts in blender and grind to powder on high speed. if

nuts are soaked, or you are using a Vita-mix or other high speed blender, skip this step.

• add 1/4 cup of water, salt, lemon juice, and miso (if desired).• Blend on high speed for several minutes. Mixture should be

thick and creamy.• adjust amount of water to achieve desired consistency. you can

add more lemon if a more sour cream is desired.• almonds or Brazil nuts can be substituted for some or all of the

nuts. they taste great but are less creamy and come out a slightly darker color.

ApplesauceA yummy raw version of applesauce makes a great topping to any of the latkes recipes.

Ingredients:• 3 apples, peeled, cored and cut into chunks• dash of cinnamon• 1 tablespoon date paste, yacon or agave nectar

Directions:• Put apples in food processor and process until well blended. • add date paste, yacon or agave and cinnamon and process again.• adjust date paste, yacon or agave and cinnamon to personal

taste.


SWEET AND SOUR CABBAGE BORSCHT

Ingredients:• 1 pound fresh beets, about 4 to 6 small • 2 apples• 2 1/2 teaspoons salt • 1 clove garlic, crushed • 2 large carrots, sliced 1/2-inch (1 cm) thick • 1 medium onion, chopped • 1 red bell pepper, chopped • 2 stalks celery, sliced 1/2-inch (1 cm) thick • 1 small head cabbage, about 1 1/2 pounds (670g) • 1/4 cup to 1/2 cup (60 ml to 120 ml) lemon juice

Directions:• Juice the beets and apples and pour into a bowl• dice the tomatoes, carrots, onion, bell pepper, cabbage and

celery. • add the vegetables, garlic and lemon juice to the beet juice• serve with a dollop of nut sour Cream if desired.

For more information on making vegan Hanukkah foods, visit http://www.vegparadise.com/cookingwith612.html


Chapter 5Holiday Parties and new year’s

the holidays are a time of year when parties abound. typical party ‘finger-foods’ are served on trays and made from refined and fried fatty foods. even the most healthful party foods – fruit and vegetable platters – are usually served with dips made from sour cream, ranch dressing or bottled salad dressings. Here, i’ll show you how to make foods similar to the typical snacks and hors d’ouevres served at parties and special catered events. But rather than using the fatty, refined and oh-so unhealthful ingredients typically used, all of my recipes are made from raw vegan ingredients, including lots of vegetables. i give you explicit recipes, but my true goal is to have you become comfortable with taking an old favorite recipe and creating something that looks and tastes similar, using all life-enhancing ingredients.

Take these nutritious (and delicious!) treats to your office, church holiday party, or any other social gathering. People will love the beautiful colors and amazing flavors. If you don’t tell them, no one will even guess that they’re good for you.


Components of TypicalParty Finger Foods

1. Wrapper: bread, cracker, pastry shell, slice of meat or bacon, or some sort of crust.2. Filling: meat, cheese, tuna, or some sort of spread.3. sauce or topping: typically mayonnaise, mustard, ketchup, salad dressing.

Party foods are typically assembled either as a base (i.e. cracker) with toppings and possibly a dipping sauce, or as a wrapper with the filling inside. It is easy to make very tasty and beautiful hors d’oeuvres using vegetables, along with nuts and seeds. the result is foods that are health enhancing, rather than depleting, as are the typical party foods.

1. Wrapper ideas: • “Bread”: dehydrated crackers, jicama slices, tomato

slices,turnip or rutabaga slices, sweet potato or winter squash slices

• “ roll-ups”: romaine lettuce leaves, collard greens, kale or chard leaves, cabbage, thinly sliced zucchini or summer squash, nori, or veggie crepes

• “Boats”: hollowed out cucumbers, celery, zucchini or summer squash, romaine hearts, celery, red, yellow, or orange bell peppers

2. Filling ideas: vegetable based nut or seed pates, guacamole, nut or seed ‘cheeses’, ground up nut or vegetable burgers (taco ‘meat’), finely chopped and seasoned vegetables

3. Topping ideas: nut or seed based sour cream, ‘cheeses’, sauces and creamy dips, avocado based dips and sauces, grated or finely ground seeds or nuts


4. Garnish ideas: grated, pulse-chopped, julienned or spiralized hard vegetables like carrots, celery, squash, beets, daikon, parsnip, jicama, turnip or rutabaga.

Creating Beautiful and Delicious Hors D’oeuvres

Prepare ‘Holder’1. Bread Base: Can be any of the following:

• Dehydrated crackers, made from flax, chia, buckwheat, sprouted grains or a nut/seed vegetable combination. these can be homemade, or purchased from whole foods or online raw foods companies

• Cucumber, tomato, zucchini, yellow squash, turnip, rutabaga, daikon radish, or any other spherical or cylindrical vegetable with a reasonable diameter (carrots tend to be too small), sliced into thin rounds

• Jicama, sweet potato or winter squash, sliced and cut into desired shapes or cut with a cookie cutter as a festive touch

• apple or pear slices

2. Roll-up Wrapper: Can be any of the following:• romaine or other crunchy lettuce leaves• Collard greens, kale or chard leaves, or cabbage. if you

have time and want a really soft wrapper, cover the leaves with salt and water and place in a bowl. Knead gently to work the salt into the vegetables. Place in a salad press or place another bowl or a plate over them and put something heavy on the top plate (i.e., a jar of beans, a brick, or a bag of nuts). Let it sit for 10 minutes while you prepare the other ingredients.

• thinly sliced zucchini or summer squash. Using a mandolin to slice results in the best texture. Place in flat baking dish


and cover with salt. Be sure each piece gets salted. Place another baking dish over the dish and put something heavy in the top dish so that the salt gets pressed into the squash and let stand for 10 minutes or longer. if too salty, rinse excess salt. Marinate in olive oil and lemon juice after rinsing for an easier to roll wrapper.

• Large basil or spinach leaves. these can be used as-is or salted and softened as above.

• Veggie leathers: a variety of vegetables and seasonings can be blended, poured onto paraflex sheets and dehydrated. they can be poured into tortilla shapes, or a large rectangle, filled and wrapped around fillings.

• Veggie Crepes made from seasoned blended vegetables, marinara sauce or any blended soup recipe

• nori sheets

3. Boat: Can be any of the following:• Hollowed out cucumbers, zucchini or winter squash• romaine hearts or endive leaves• Celery• red, yellow, or orange bell peppers• Hollowed out small tomatoes


Prepare Fillings and ToppingsFillings can be any combination of pates or spreads; seasoned, chopped vegetables; dips; nut or seed ‘cheeses’; herbs and spices. The fillings can be spooned on to a ‘bread’ base, spread on a roll-up and rolled, put into a pastry bag with a decorative tip and pressed on in pretty patterns, or scooped onto a ‘boat’ base with an ice cream scoop or melon baller.

Filling and topping ideas: A combination of the following: • thinly sliced, julienned vegetables, such as carrot, celery,

cucumber, jicama, kale or cabbage• Finely chopped cauliflower, kale, collards, carrots, celery,

or onion• Marinated mushrooms and/or marinated onions• Marinated spinach• soaked and seasoned sea vegetables• sprouts• Parsley, basil, cilantro or other fresh herbs, finely chopped • any seasoned cream type sauce or pate• Marinara sauce

Assemble Hor’d’oeurvesBread Base:

• Lay vegetable slices or crackers on a serving platter.• spoon vegetable toppings on base.• Spoon fillings and toppings over vegetables or decoratively

press through pastry bag.• decorate top with a dollop of creamy dip.• sprinkle with diced vegetables, herbs or sprouts.

Boats: • Lay ‘boat’ slices or crackers on a serving platter.• spoon vegetable toppings on base.• Spoon fillings and toppings over vegetables, decoratively

press them through a pastry bag or scoop on using an ice cream scoop or melon baller.


• decorate top with a dollop of creamy dip or piping of dip through pastry bag.

• sprinkle with diced vegetables, herbs or sprouts.

Roll-ups: Leafy greens (collards, lettuce, kale, cabbage):• Lay the leaf horizontally on the cutting board with the

inside facing up.• Cut off the thickest part of the stem.• Layer the vegetables and fillings on the leaf. • Roll the leaf around the filling, tucking in the edges as you

go.• slice into bite sized pieces. • Place on a platter and put a toothpick into each piece.• For an added touch, spiralize a carrot, sweet potato or beet

and ‘tie’ it around the roll.

Roll-ups: Strips (zucchini or yellow squash):• Lay the strip on the cutting board with the inside facing up. • spread a creamy dip or cheese thinly along the length of

the strip.• Layer the vegetables and fillings thinly on top of the

‘cheese’. • Cut strip in half.• roll pieces tightly.• Place on a platter and put a toothpick into each piece.• top with a sauce and dehydrate for a couple of hours if

desired.


Party Food RecipesPumpkin Seed Apple Slices

Ingredients:• 1 - 2 apples• 2 - 4 tablespoons pumpkin seed butter• 1 - 2 tablespoons raw almonds, chopped into small pieces

Directions: • slice apples into thin half-moons and place on a serving platter.• spread pumpkin seed butter on apple slices.• sprinkle with chopped almonds.

Celery BitesIngredients:• 1 - 2 stalks celery• 2 tablespoons almond butter, or any nut or seed butter• 1 Medjool date, or 1 tablespoon of raisins, Goji berries or

elderberries

Directions: • Wash and dry celery stalks and cut off leaf ends.• spread almond butter on celery stalks.• Cut date into thin strips and spread along celery on top of almond

butter.• Cut into 1-inch long pieces and arrange on a platter.


Creamy Nut ‘Cheese’Ingredients:• 1 cup cashews or macadamia nuts (or a combination of the

two), ideally soaked 4 - 6 hours• Juice of one lemon• 1/2 cup water• 1/4 teaspoon sea salt• 1 tablespoon nutritional yeast (optional) – gives a more

‘cheesy’ flavor

Directions: • Put all ingredients into blender or Vita-mix.• Blend on high speed for several minutes. Mixture should be

thick and creamy.• adjust amount of water for desired consistency.

For a cheddar cheese, use red bell pepper instead of some or all of the water. Put the red bell pepper in the blender and blend until liquefied. Add a little bit of water, if needed, to get the blender moving. add the remaining ingredients, except the water, and blend. add water if needed to thin to desired consistency.

NOTE: other nuts, like pine nut, Brazil nuts or almonds, can be substituted for the cashews or macadamia nuts. the resulting cheese will not be as white and creamy as when using cashews and macadamia nuts, and the taste will be somewhat stronger.


Cashew Cream CheeseIngredients:• 1 cup cashews, soaked 4 - 6 hours • Juice of 1 lemon or lime• 1/4 teaspoon Celtic, Himalayan, or pink salt• 1/2 cup water

Directions: • Place cashews in blender with lemon juice, salt and water and blend well on high speed.• Add additional water if needed to achieve desired consistency. Blend on high speed for several minutes until creamy and smooth

Macadamia Cream CheeseIngredients:• 2 cup Macadamia nuts, soaked 3-4 hours• 1 - 1 1/2 cup water• Celtic, Himalayan, or pink salt to taste

Directions:Place macadamia nuts and 1 cup water in blender. Blend at high speed until creamy. add additional water if needed.


Cashew Macadamia CheeseIngredients:• 1/2 cup cashews, preferably soaked 6 hours or longer• 1/2 cup macadamia nuts, either unsoaked or soaked for 2 - 4

hours • Large lemon, juiced• 1/2 cup water (or more if needed)• 1/4 teaspoon sea salt

Directions:• Place nuts in blender with 1/2 cup of water, salt and lemon juice.• Blend on high speed for several minutes. Mixture should be

thick and creamy.• adjust amount of water for desired consistency, depending on

how the cheese will be used. • to make this into a cheese for lasagna or pizza that will be

cooked, add 1 teaspoon of psyllium seed powder and possibly a little more water. the end result should be relatively thick so that it can be spooned on.

Almond Cashew Cream CheeseIngredients:• 1/2 cup cashews, soaked 4 - 6 hours • 1/2 cup almonds, soaked 6 hours or overnight• Juice of 1 large lemon• 1/4 teaspoon Celtic, Himalayan, or pink salt • 1/2 - 3/4 cups water

Directions: • Place cashews and almonds in blender with lemon juice, salt and

water and blend well on high speed.• add extra water if needed to achieve desired consistency. Blend

on high speed for several minutes until creamy and smooth


Creamy Cheddar DipIngredients:• 1 large bell pepper• 1 cup cashews or macadamia nuts (or a 1/2 cup of each),

soaked 3-4 hours• Juice of 1/2 - 1 lime or lemon, depending on size (2 - 3

tablespoons)• 1/4 teaspoon Celtic, Himalayan, or pink salt

Directions: • Cut the bell pepper into small chunks and place in blender. • Blend on high speed until the pepper has been liquefied.• Place nuts in blender with the pepper and blend until creamy.• add lemon juice and salt to taste.• if need be, adjust to desired consistency by adding water to thin,

or additional nuts to thicken.

Variations:• any nut or seed, or even avocado, can be substituted for variety.• Paprika, cayenne and chili powder can be added to make a spicy

nacho cheese dip.

Cucumber DipIngredients:• 2 cucumbers, peeled and cut • 1 small avocado• 2 tablespoons dill• 1 teaspoon salt• 1 clove garlic (optional)

Directions: • Blend all ingredients in food processor or blender until smooth

and creamy.• adjust to desired thickness by adding water or additional

avocado.


Garlic Dill DipIngredients:• 1 recipe of creamy nut cheese (see page x)• 1 bunch of fresh dill• 1 - 2 cloves garlic• Celtic, Himalayan, or pink salt, amount to taste

Directions: • Place cream in bowl.• Pulse-chop dill until finely diced, then stir into nut cream.• Press garlic into nut cream and stir well.• add salt to taste.

Spinach DipIngredients:• 3 cups spinach• 1 medium avocado• 1/2 tablespoon lemon juice• 1/2 teaspoon Celtic, Himalayan, or pink salt

Directions:• Place all ingredients in food processor.• Process until smooth.


Savory Vegetable SpreadIngredients:• 1 zucchini• 1 stalk broccoli• 2 carrots• 4 tablespoons tahini• 1/2 cup sunflower seeds, soaked for 4 - 6 hours• 4 tablespoons lemon juice• 1 clove garlic• 1/2 teaspoon ground cumin• 1/2 teaspoon turmeric• 1/2 teaspoon curry powder• 1/2 teaspoon Celtic, Himalayan, or pink salt

Directions: • Place all ingredients in food processor and process until smooth• adjust seasonings to taste

Mock Salmon Ingredients:• 2 cups walnuts• 2 stalks celery• 1 large red bell pepper or 1 - 2 carrots• 1/2 teaspoon salt• 1 teaspoon powdered dulse (optional)

Directions: • Put all ingredients in food processor. • Process until smooth.• adjust seasonings to taste.


‘Not’ Tuna SaladIngredients:• 1/2 cup sunflower seeds, soaked 6 hours or overnight• 1/2 cup almonds, soaked 6 hours or overnight• 2 tablespoons water• 2 stalks celery, minced• 1 tablespoon onion, minced• 1/4 cup parsley, minced• 1 teaspoon dried tarragon• 1 tablespoon lemon juice• 1 teaspoon powdered dulse• 1/4 teaspoon Celtic, Himalayan, or pink salt • Optional: 1 recipe creamy nut cheese, thinned with 1 teaspoon

apple cider vinegar and as much extra water as needed to make ‘mayonnaise’

Directions: • Place sunflower seeds, almonds and water in food processor and

process into a paste.• transfer to a small mixing bowl and stir in remaining ingredients.

Mix well.• adjust seasonings to taste. • stir in ‘mayonnaise’ if desired.

PestoIngredients:• 1 large bunch basil• 3/4 cup pumpkin seeds, soaked 6 hours or overnight• 1/4 cup pine nuts or macadamia nuts• 2 cloves garlic• 1/2 teaspoon Celtic, Himalayan, or pink salt

Directions: • Put all ingredients in food processor. • Process until nearly smooth, leaving a bit of texture.• adjust seasonings to taste.


Un-Re-fried BeansIngredients:• 2 cups sunflower seeds, soaked 6 hours or overnight• 1 cup cauliflower florets• 1 cup sun-dried tomatoes, soaked to soften• 2 tablespoons Mexican seasoning or chili powder• 1 teaspoon cayenne pepper• 1 teaspoon Celtic, Himalayan, or pink salt • 1 tablespoon unpasteurized miso (optional)

Directions: • Pulse-chop the cauliflower and sunflower seeds in the food

processor.• add the remaining ingredients and pulse-chop until smooth and

creamy.• adjust seasonings to taste.

GuacamoleIngredients:• 3 medium avocados• Juice of 1 lemon• 1/2 teaspoon Celtic, Himalayan, or pink salt • dash cumin (optional)

Directions:Put all ingredients in a bowl and mash with a potato masher until smooth. adjust salt and lemon to taste.


Flax CrispsIngredients:• 1 cup golden flax seed• 3 cups water • 1 teaspoon sea salt• 1 tomato• 2 - 3 carrots• 2 - 3 stalks of celery• 1 clove garlic• seasoning options (amount to taste) italian seasoning and basil Chile powder, cayenne, lime juice, cilantro Curry powder, cumin, turmeric

Directions: • Put flax seeds into a deep bowl and cover with water. • stir well to make sure there are no lumps.• Cover and let sit overnight, either at room temperature or in the

refrigerator. the seeds will become a gelatinous mixture.• Put flax mixture in blender with salt and pulse-blend until

smooth. you may need to do this in small batches to prevent blender from overheating. A few un-blended flax seeds usually remain, which is fine.

• Pour flax mixture into large bowl.• Place vegetables in blender with a small amount of water (just

enough to allow the blender to work.) Blend to a thick liquid. • Add vegetables to flax mixture.• taste and add extra salt and seasonings if desired. • thin with water if needed.• Pour thinly onto paraflex sheets. For tortillas, use a measuring

cup to pour equal sized circles. For crackers, fill the sheet. • dehydrate at 105° F until they are dry enough to remove from

paraflex sheet and place directly on mesh sheet (about 4 hours).• Using a pizza cutter, score crackers into desired shapes (strips,

triangles, rectangles, etc.).• dehydrate further until crispy.


Veggie CrèpesIngredients:• 4 - 5 cups mixed vegetables (include lots of greens)• 1 medium tomato, quartered• 1/2 small or medium onion• 1 - 2 cloves garlic• 1/4 cup fresh basil• 1/2 lemon or lime, juiced• 1/2 teaspoon sea salt• 1/2 - 1 cup water• 1/4 cup soaked nuts or seeds, or 1/8 cup coconut butter (optional)

Directions: • Put vegetables in food processor and process until blended.• add tomato, onion, garlic, basil, salt, and lemon or lime juice

and process until smooth.• rinse and drain the nuts or seeds, if using.• add nuts or coconut butter, if using, to the food processor and

process until creamy. it should be relatively thin.• Pour mixture into rounds onto paraflex sheet.• Leave to dehydrate at 105° F until firm, but pliable. After several

hours, the paraflex sheet should be easy to remove. Turn it over onto a mesh tray and gently peel off the paraflex sheet. If the crèpes stick or leave chunks behind, dehydrate longer before attempting to do this.

• store in airtight containers.

Variations:• any blended soup or marinara sauce can be dehydrated to make

veggie crèpes.• spicy indian Crèpes: add to mixture 1 teaspoon each of curry

powder, cumin and turmeric, and a pinch of cayenne.



Chapter 6Healthy Holiday sweets

When making a transition from the standard american diet (sad) to a more health supportive one, many people ask me, “What can i do about holidays? i don’t want to feel deprived when everyone else is eating celebration foods. Will it hurt me to indulge just this once?” What i have found over the years is that a “just once” indulgence gives way to several weeks of indulgences, lots of extra pounds, loss of vitality and a great deal of difficulty getting back on track. often times, the indulgence in ‘emotionally satisfying’ foods leads to overeating, binging, addictive behavior, and lots of guilt. so, my answer usually includes references to delicious, healthful versions of their old favorites that will not compromise their wellness regime.

Most any type of dessert can be made using raw, vegan ingredients - cakes, pies, cookies, ice creams, candies, and puddings – to name but a few. Most family traditional dishes can, with a little bit of creativity, be easily converted. My experience is that the healthier versions often taste better than the originals, and certainly are more satisfying. Furthermore, the healthier versions of the recipes rarely lead to overeating because the appetite mechanism is turned off when nutritional needs are met.

the chart on the next page lists the ingredients that can be used to make delicious and nutritious raw, vegan holiday desserts.


Dessert Ingredientsthese are ingredients that can be combined to make delicious desserts. they can be combined to create a wide variety of textures and flavors.

Nuts Seeds Nut/Seed ButtersMacadamia nuts Pumpkin seeds almondCashews sesame seeds Cashewalmonds Flax seeds CoconutHazelnuts Hemp seeds sesame (tahini)Pecans Sunflower Seeds Pumpkin seedWalnuts Chia seeds Hemp seedPistachios Macadamia Pine nutsBrazil nutsCoconuts

Fresh and Frozen Fruits Dried Fruitsstrawberries Papaya datesBlueberries apples Figsraspberries oranges raisinsBlackberries avocado dried apricotsCherries Kiwi Goji BerriesMangoes Pears yacon slicesPeaches Pomegranate elderberriesBananas LemonPineapple LimePersimmon


Herbs & Spices Binders FlavoringsCinnamon Flax seed Cacao

(raw chocolate)Cardamom Psyllium husksnutmeg agar CarobCoriander Coconut oil Vanilla (whole bean

or powder)Clove irish Moss(a sea vegetable)Fennel

Mint Chia seedsGinger

Freeze-Dried Fruit Powders ExtractsBlueberry MintCherry orangestrawberry LemonBlackberry MapleMixed berry almondMango ** Vanilla*

* i use these and others from Frontier Herbs** i get these from Wilderness Family naturals


Basic Guidelines for Creating Healthy Holiday Treats

in this section, i present the details about how to construct some of the more popular treats that people like to make around the holidays. in addition to recipes, i include general guidelines and ingredient suggestions for makeovers of your favorite holiday dishes, using foods that are fresh and alive with raw energy. the vast majority of these recipes require no cooking, and are thus much easier to make than their cooked and processed counterparts. Measurements need not be as precise, and they can be easily adapted to your personal tastes.

The sweet treats fall into the categories below:• Cookies• Pies• Cakes• Frostings• dips• Candies• ice Cream• Pudding

Cookiesthere are lots of creative ways to make cookies. a combination of nuts and fruits or sweeteners can be formed into cookie shapes and either frozen or dehydrated. they can be put into cookie presses and formed into shapes. the ‘dough’ can be rolled and shaped using cookie cutters, and the cookies can be dehydrated for a more baked feel. if you do not yet have a dehydrator, they can be placed in an oven, set to low, with the door slightly ajar. Many digital ovens and convection ovens have temperature settings as low as 100° F and can be used similarly to a dehydrator.


PiesPies are fun, versatile and easy to make. a large variety of crusts and fillings can combine to create an endless array of possibilities. around the holidays, the most popular pies seem to be pumpkin, apple and pecan. Basic guidelines for creating both the crust and filling follow. Specific recipes are included in the recipe section.

Pie Crusts are made from a combination of nuts and seeds and processed with something sweet, such as dates, raisins, agave or yacon syrup. They may or may not have a flavoring or spice added, such as cinnamon. I will usually add a spice or flavoring to the crust if it will compliment the filling. For example, cinnamon added to the crust of an apple or pumpkin pie is very tasty. added to the crust of a lemon meringue pie, it would be out of place. a pie crust can be made without a food processor, but doing so makes the process a little bit trickier. the nuts can be chopped using a hand-chopper (such as the one i have from Pampered Chef), ground with a mortar and pestle, or in small batches in a coffee grinder. they can then be combined with agave or yacon to create a ‘dough’. the crust can be very sweet or not so sweet, depending on your preference. a basic proportion to start with is a 4:1 ratio of nuts to dates. it can be altered for sweetness from there. a pinch of salt in any sweet recipe can cut down on the amount of sweetener needed.

different nuts create different textures in the crust. Pecans create a very rich, sticky crust. soaked almonds and hazelnuts create a dryer one. dehydrating a crust made from soaked almonds and or hazelnuts results in a very flaky crust, closer to the consistency of a baked crust. Processing the crust for a longer period of time results in a smoother consistency. If more texture is desired, the dates can first be processed until smooth and the nuts – processed until coarsely chopped, can be added later. once the ingredients have formed into ‘dough’, which somewhat resembles pre-baked cookie dough, they can be pressed into a pie plate or molded into a pie shape on a plate.


Pie Fillings: there is so much room for creativity here. the simplest filling is made with fresh fruit; for example, cut apples with a little lemon juice and a sprinkle of cinnamon. Fresh fruit with a fruit sauce is also good. the fruit is cut into small chunks and a portion of it blended. to thicken the blended fruit, you can add a teaspoon of psyllium and a few dates. similarly, a few tablespoons of nut butter can be blended with either fruit or some dates. any pudding recipe can be put into a crust to make a pie. any frosting or dip recipe can be adjusted to appropriate consistency and put on top of the fruit. More elaborate creations can be made by layering fruits and sauces.

Cakesraw cakes are made from a combination of dried fruits, nuts and flavorings. The nuts and dried fruits may be soaked or unsoaked, depending on the desired texture. soaking nuts makes them more digestible and releases nutrients for absorption. Unless the recipe i am using requires them to be unsoaked, i personally soak the nuts first, then pour off the rinse water and rinse them.

Basic Raw Cake Guidelines:

Ingredients:• 4 cups shelled raw nuts in any combination• 2 cups raisins, figs, dates or prunes, in any combination, soaked

for a short time to soften• 1 - 2 teaspoons of vanilla, or less of other flavorings (the other

flavor extracts tend to be stronger than vanilla)• Pinch of salt• Fresh, sliced soft fruit for filling: strawberries, mango, pear,

banana, papaya or other favorites.• agave nectar or yacon syrup (optional)


Preparation:• if you have a Green star juicer or a Champion juicer, run all

ingredients through with the blank plate. if not, use a food processor.

• if your food processor is large enough, put all ingredients in and process until it holds together. (skip the next 3 steps.)

• if your processor is too small to mix everything together at once, then first grind the nuts to a powder. Pour into a large mixing bowl.

• Put the remaining ingredients into the food processor and process until softened. add a little water if needed.

• add the blended fruit to the ground nuts, and then mix by hand until the dough holds together and tastes delicious. add agave or yacon if more sweetness is desired.

• divide the dough in half.• alternatively, you could process all of the ingredients half at a

time, if you have a smaller capacity food processor.• Pat half of the dough onto a cake plate or into a spring-form pan

(line the spring-form pan bottom with waxed paper for easier removal).

• Cover the cake layer with fruit. you can also blend fruit with a little bit of yacon, agave, or dates for the filling. Pat the remainder of the dough on top of the fruit filling and shape.

• ice the cake with desired frosting. decorate with fruit, nuts, coconut or cacao nibs.

Variations and Tips:• this basic recipe makes a large cake, suitable for a birthday

party. to make a smaller cake, try cutting the recipe in half or quarters.

• Make a single layer cake by eliminating the second layer and using the fruit to decorate after the cake is iced.

• Blend up a small amount of fresh fruit with the dry ingredients. • add raw cacao powder or nibs to the dough.• Make cupcakes by forming into small cylinders. or use mini

cheesecake pans.


• Use holiday bake pans or free form shape into holiday shapes like stars and trees.

• Dehydrate the cake for a flakier consistency.• Form into a square, dehydrate and cut into small squares using a

pizza cutter to make brownies.

Frostings, Sauces and DipsFrostings can be used to frost a raw cake, or used in place of the usual sugary, processed frostings on top of a baked cake. in addition to frosting a cake, these recipes can either be used as dips for fruit or sauces for a variety of foods. Frostings can be placed in a pastry bag or cylinder then piped out to create beautiful designs on cookies, cakes and fruit slices.

Basic Frosting Recipe Guidelines

Nut-Based Frostingthis is a basic recipe guideline. Before creating your own, study and make the specific recipes included at the end of this chapter to get comfortable with the expected results.

Ingredients:• 1/2 cup ‘creamier’ nut – cashew, macadamia, pine nut, or coconut

(or 3-4 tablespoons nut butter)• 1 cup dates, soaked 1 hour, and/or 1/4 cup liquid sweetener like

yacon or agave• Coconut butter and coconut oil may be added for a stiffer frosting

or glaze

Flavorings: Vanilla (1 teaspoon), mint, lemon, orange, almond or other extract (1/4 teaspoon), pure essential oils (1-2 drops), or lemon or lime juice (1-2 tablespoons)


Colorings: i have recently discovered the most amazing freeze-dried fruit powders. They come in a variety of flavors, including mixed berry, strawberry, blueberry, raspberry, cherry, black berry, cranberry and mango. they can be added to a basic white frosting recipe to create various shades of reds, purples and yellows. they can be ordered in 1/2 or 1 pound bags from Wilderness Family naturals. spirulina, blue green algae or any green powder (a little goes a long way) can be used to create various shades of green.

Preparation of Frostingsif using dates, remove from soak water and reserve the water. Put dates, yacon and/or agave in food processor or blender with flavoring and process until smooth. add the nuts and just enough of the soak water to make a creamy frosting. adjust liquids and dry ingredients to achieve desired consistency.

Avocado-Based frosting• 2 - 3 avocados• 1/2 - 1 teaspoon vanilla or other flavoring (including lemon or

lime juice) • 1/3 - 1/2 cup agave or yacon syrup, or 5 - 10 soaked dates

Blend all ingredients until smooth. add water or fresh juice to thin if desired.


Candiesthere are several ways to make raw, vegan candies. some of the recipes are more elaborate than others.

• Fudge Balls are made by combining nuts, dried fruits, and carob or chocolate powder. Vanilla or other flavorings and spices can be added. The dough for these treats is firmer than the dough for cakes and pie crusts, and the finished dough is formed into balls, rolled in either chopped almonds, or sesame seeds and then put in the freezer to harden. these can also be rolled in coconut to make snowballs.

• Chocolate Candies can be made by combining coconut oil, chocolate powder, date paste, yacon or agave, and some coconut butter (or a combination of nuts or nut butters). the ingredients are combined in the blender or food processor until smooth. Flavorings can be added, such as mint, lemon, orange or butterscotch. the cream that is formed will harden when the temperature is below 72° F; so, you can place them in the freezer to harden and store them there. Usually it takes 24 hours to achieve desired firmness.

Below are more specifics for making chocolate candies, which can be made in a variety of ways. • Pour the chocolate sauce into candy foils (they look like mini

cupcake tins), just covering the bottom. add nuts, coconut, and fruit – whatever is desired. Cover the fruit with more chocolate and freeze.

• Line a cookie sheet with waxed paper and pour sauce 1/8 to 1/4-inch thick over the paper. Put in freezer for 30 minutes. remove and score into desired sized pieces. Freeze until completely hardened.

• Line a baking pan with waxed paper and pour sauce 1/8-inch thick over the paper. Put a layer of nuts (walnuts, almonds or pecans) over the chocolate. add coconut if desired. Pour


another layer of chocolate over the nuts and coconuts, covering completely. Freeze.

• Put chocolate cream into a pastry bag or cake decorator. Firm-up the cream so that the chocolate holds the shape of the decorating tip. to do this, allow to sit for approximately 15 minutes at room temperature in cool weather, or in the refrigerator in warm weather. in order to prevent the chocolate from getting too hard to pipe from the pastry bag, be careful not to leave the chocolate in the refrigerator for too long before using. the chocolate can be pressed out of the pastry bag into molds or free-form on a plate, either by itself or over nuts. Chocolate covered nuts are delicious!

• White Candies or Brightly Colored Candies can be made in a similar way to chocolate. simply leave out the cacao powder and replace with a tablespoon of coconut butter and a teaspoon of vanilla extract. For colorful candies, replace cacao powder with a tablespoon of freeze-dried fruit powder or spirulina powder and some mint – essential oil, leaves or extract. adjust quantity to achieve the desired depth of color.


Healthy Holiday Sweets Recipes

Cookies

Gingerbread Cookies - Dehydrated VersionIngredients:• 1 cup almonds, soaked overnight and rinsed• 1 cup walnuts, soaked overnight and rinsed• 1/2 teaspoon coconut oil • 1/4 cup raw date paste, yacon or agave nectar, or amount to taste• 2 teaspoons ginger• 2/3 teaspoons nutmeg• 1 teaspoons cinnamon• 1/3 teaspoons cloves• Pinch sea salt• 1/2 - 1 cup shredded coconut

Directions: • Combine almonds, walnuts, coconut oil and date paste (or

yacon or agave) with salt and spices in food processor until well combined.

• Knead the coconut a little at a time into dough.• Roll or press dough onto paraflex sheets and use cookie cutters

to make into desired sizes of gingerbread people.• Dehydrate at 105° F for a few hours until the cookies are firm

enough to remove to mesh sheets. dehydrate another 8 hours or to desired texture.

• Make a variety of colored frostings and apply using pastry bag and various tips. (See pages 106-109 for specific recipes.)

• also decorate cookies with dried fruits, nuts, seeds, or coconut.


Variations:• eliminate spices and use raw cacao powder to make chocolate

cookies.• Use a variety of cookie cutter sizes and shapes.• Form cookies into rounds instead of using cookie cutters.• shape cookies by putting dough into a cookie press.

Gingerbread Cookies - Freezer VersionIngredients:• 1 cup pecans• 1/2 cup almonds, soaked overnight, rinsed and drained• 1/2 teaspoon coconut oil• 3/4 cup dates, pitted • 2 teaspoons ginger• 2/3 teaspoons nutmeg• 1 teaspoons cinnamon• 1/3 teaspoons cloves pinch sea salt

Directions: • Process nuts and dates with salt and spices in food processor until

they are completely chopped. Mixture should be a little coarse and should hold together. if needed, add 1 or 2 tablespoons of water.

• Roll or press dough onto paraflex sheets and use cookie cutters to make into desired sizes of gingerbread people.

• Place in freezer until they are firm.• Make a variety of colored frostings and apply using pastry bag

and various tips. (See pages 106-109 for specific recipes.)• also decorate cookies with dried fruits, nuts, seeds, or coconut.


Sandwich Cookies - Dehydrator VersionIngredients:Chocolate Cookie• 1 cup almonds, soaked• 3/4 cup dates, pitted• 1 dash sea salt• 2 teaspoons raw cacao powder• 1 teaspoon raw carob powder• 1 teaspoon vanilla extractVanilla Filling• 1/4 cup coconut butter• 1 tablespoon date paste, yacon or agave nectar• 1 teaspoon vanilla extract• 2 tablespoons water

Raspberry Filling• 1 pint raspberries (fresh, or frozen and thawed)• 1 tablespoon vanilla• 1/4 cup coconut butter cream concentrate• 2 tablespoons date paste, yacon or agave

Directions:COOKIE: Process nuts and dates with salt, vanilla, carob and cacao in food processor until they are completely chopped. Mixture should be a little coarse and should hold together. if needed, add a tablespoon or 2 of water.

FILLING: Combine all ingredients in food processor or blender and blend until smooth. if too thick, add more water. the mixture should be thick and creamy.

PREPARATION:• Form 1-inch balls with the dough. Place the balls on a paraflex

sheet to make the bottoms. Press gently with the bottom of a small drinking glass to make uniformly sized, circular cookie


shapes. a cookie cutter could also be used.• dehydrate 12 to 24 hours until fairly dry. • Remove paraflex sheet and dehydrate for another couple of

hours.• remove from dehydrator and place on a cookie sheet.• Spoon the filling onto 1/2 the cookies. Cover with remaining

cookies.• Put in freezer for a couple of hours to set.

Christmas CookiesIngredients:• 1 cup almonds, soaked overnight and rinsed• 1 cup walnuts, soaked overnight and rinsed• 1/2 teaspoon coconut oil• 1 cup pitted dates, or 1/4 cup raw agave nectar (or amount to

taste)• 1/2 cup shredded coconut • Pinch sea salt• 1 teaspoon vanilla powder or extract

Directions: • Combine all ingredients in food processor until• Knead a little of the coconut at a time into dough.• Roll or press dough onto paraflex-lined dehydrator trays and use

holiday cookie cutters to create shapes.• dehydrate at 105° F for a few hours until the cookies are

firm enough to remove from paraflex and on to mesh sheets. Dehydrate another 8 hours or until firm.

• Make a variety of colored frostings (see p 106).Make a variety of colored frostings and apply using pastry bag and various tips. (See pages 106-109 for specific recipes.)

• also decorate cookies with dried fruits, nuts, seeds, or coconut.


Sandwich Cookies - Freezer VersionIngredients:Chocolate Cookie• 1 cup almonds, soaked• 3/4 cup dates, pitted• 1 dash sea salt• 2 teaspoons raw cacao powder• 1 teaspoon raw carob powder• 1 teaspoon vanilla extract

Vanilla Filling• 1/4 cup coconut butter• 1 tablespoon date paste, yacon or agave nectar• 1 teaspoon vanilla extract• 2 tablespoons water

Raspberry Filling• 1 pint raspberries (fresh, or frozen and thawed)• 1 tablespoon vanilla• 1/4 cup coconut butter cream concentrate• 2 tablespoons date paste, yacon or agave

Directions:COOKIE: Process nuts and dates with salt, vanilla and cacao in food processor until they are completely chopped. Mixture should be a little coarse and should hold together. if needed, add a tablespoon or 2 of water.

FILLING: Combine coconut, date paste, yacon or agave, vanilla and water in blender and blend until smooth and creamy. if too thick, add more water. the mixture should be thick and creamy.

PREPARATION:• Form 1-inch balls with the dough. Place the balls on a paraflex

sheet to make the bottoms. Press gently with the bottom of a small drinking glass to make uniformly sized, circular cookie


shapes. a cookie cutter could also be used.• Place a spoonful of filling on each cookie bottom, enough to

cover but not to run over the sides. Form the remaining balls into cookie shapes. Lift gently with spatula and place on top of each cream-covered bottom.

• Put in freezer overnight to set.

if the cookie dough is too sticky to work with easily, try putting it into the freezer for a few hours to firm.


Jelly Bellies - Freezer VersionIngredients:Chocolate Cookie• 1 cup pecans• 1/2 cup almonds, soaked overnight• 3/4 cup dates, pitted and soaked for 15 minutes• 1 dash sea salt• 1 teaspoon vanilla extract• 1 teaspoon almond extract

Raspberry Jam• 1 pint raspberries (fresh, or frozen and thawed)• 1 tablespoon vanilla• 1 teaspoon coconut, or more to thicken. • 1/4 cup dates, unsoaked

Directions:COOKIE: Process nuts and dates with salt and vanilla in food processor until they are completely chopped. Mixture should be a little coarse and should hold together.. if needed, add a tablespoon or 2 of water.

JAM: Combine all ingredients and blend until smooth and thick. the mixture should be thick and creamy. add more coconut butter cream or dates to thicken if needed. adjust to desired sweetness with date paste, yacon or agave nectar.PREPARATION:• Form 1-inch balls with the dough. Place the balls on a cookie

sheet.• Make a thumbprint in the center of each ball.• Place a spoonful of jam inside the thumbprint.• Put in freezer overnight to set.

if the cookie dough is too sticky to work with easily, try putting it into the freezer for a few hours to firm.


Chocolate Chip Coconut MacaroonsIngredients:• 1 cup almonds, soaked overnight and rinsed• 1 cup walnuts, soaked overnight and rinsed• 2 cups dried shredded coconut• 1/4 cup raw date paste, yacon or agave nectar (or amount to

taste)• 1/2 cup cacao nibs, soaked overnight in 1/8 cup date paste (or

yacon or agave) and 1/8 cup water• 1 teaspoon vanilla extract• 1/2 teaspoon almond extract• Pinch sea salt

Directions: • Combine almonds, walnuts and date paste (or yacon or agave)

with salt, vanilla and almond extract in food processor until well combined but not completely smooth. add more water if needed. stir in raw cacao nibs and coconut.

• Form into 1-inch balls and place on paraflex sheet of the dehydrator. Press down to make cookie shapes.

• Dehydrate at 105° F for a few hours until the cookies are firm enough to remove to mesh sheets. dehydrate another 8 hours or to desired texture.

Variations:• replace cacao nibs with 2 tablespoons cacao powder to make

chocolate fudge macaroons.• Leave out cacao nibs.• Use raisins in place of cacao nibs.


Quick and Easy Sweet BitesPumpkin Seed Apple Slices

Ingredients:• 1 - 2 apples• 2 - 4 tablespoons pumpkin seed butter• 1 - 2 tablespoons raw almonds, chopped into small pieces

Directions: • slice apples into thin half-moons and place on a serving platter.• spread pumpkin seed butter on apple slices.• sprinkle with chopped almonds.

Almond Butter Pear SlicesIngredients:• 1 - 2 pears• 2 - 4 tablespoons almond butter• 1 - 2 tablespoons raw almonds, chopped into small pieces

Directions: • slice pears into thin crescents and place on a serving platter.• spread almond butter on pear slices.• sprinkle with chopped almonds.

Variations:Fruit slices can be topped with a variety of nut and seed butters, including cashew butter, tahini, macadamia nut butter, and pumpkin seed butter.


Celery BitesIngredients:• 1 - 2 stalks celery• 2 tablespoons almond butter, or any nut or seed butter• 1 Medjool date, or 1 tablespoon raisins, Goji berries or

elderberries

Directions: • Wash and dry celery stalks and cut off leaf ends.• spread almond butter on celery stalks.• Cut date into thin strips and spread along celery on top of almond

butter.• Cut into 1-inch long pieces and arrange on a platter.

Carob Coconut CookiesIngredients:• 1 cup coconut, shredded• 1/2 cup carob flour• 1/2 cup dates, pitted• 1/2 cup fresh-squeezed orange juice, or date soak water• 1/8 teaspoon orange extract

Directions:• Combine all ingredients in food processor until smooth.• Form into cookie shapes on tray or roll into balls and top with

coconut flakes


PiesAlmond Pecan Pie Crust

Ingredients:• 1 1/2 cups almonds, soaked for 6 hours (or overnight) and

rinsed and drained.• 1 1/2 cups pecans • 3/4 cup dates, unsoaked

Directions:• Place all ingredients into food processor and process until they

hold together but still have some texture.• sprinkle some chopped almonds on bottom of pie pan to prevent

crust from sticking (optional).• Press crust into pie pan, forming a thicker trim at top edge.• if desired, dehydrate crust for a few hours or overnight until

flaky.

Coconut Pie CrustIngredients:• 1 1/2 cups unsweetened, raw dried coconut• 3/4 cup macadamias• 3/4 cup hazelnuts or walnuts• 1/2 teaspoon salt• 1/2 cup dates, pitted and unsoaked

Directions: • Place coconut, macadamias, walnuts and salt in food processor

and process until coarsely ground.• add dates and process until the mixture begins to stick together. • remove from processor and work with hands to achieve a mass

that holds together.• Press into pie plate.


Hazelnut Pecan Pie CrustIngredients:• 1 1/2 cups hazelnuts, soaked for 6 hours (or overnight) and

rinsed and drained• 1 1/2 cups pecans • 3/4 cup dates, unsoaked

Directions:• Place all ingredients into food processor and process until they

hold together but still have some texture.• sprinkle some chopped almonds on bottom of pie pan to prevent

crust from sticking (optional).• Press crust into pie pan, forming a thicker trim at top edge.• if desired, dehydrate crust for a few hours or overnight until

flaky.


Apple PieIngredients:• 4 cups apples, cored (peeled if desired), and thinly sliced or

shredded.• 1 large lemon, juiced• 1/2 cup dates• 2 tablespoons coconut butter, or 1/2 cup fresh coconut flesh• 1/4 - 1/2 cup water or coconut water• 1 teaspoon cinnamon • Pinch salt• 1 recipe pie crust, pressed into a 9-inch pie plate

Directions:• Core and slice or shred apples.• Juice lemon and pour over apples to completely cover and

prevent oxidation.• Blend 1 cup apples with dates, coconut butter and any of the

lemon juice that was not absorbed by the apples. • add water as needed for blending. Mixture should be thick and

creamy, but pourable.• sprinkle cinnamon over remaining apples and mix well. • Put apple slices into a bowl.• Pour blended apple mixture over sliced apples and mix well.• spoon apple mixture into prepared crust. • if desired, roll out remaining crust and cut into 1-inch wide

sections and place crust sections over the top of pie filling, creating a lattice work design.

• refrigerate pie for an hour or more to set.• serve with “ice cream” for pie a la mode.

Options: • replace coconut butter with almond or cashew butter and put

pie in the dehydrator for a couple of hours.• dehydrate left over crust for a couple of hours and crumble over

top of pie for an apple crumble pie.• eliminate topping for a simpler recipe.


• Make a nut cream and spread over top. decorate with sliced apples.


Pecan Pie Crust:Ingredients:• 1 cup almonds, soaked overnight, rinsed and drained• 1 cup hazel nuts, soaked overnight, rinsed and drained• 1/2 cup pecans• 1/2 - 1 cup dates, pitted

Directions: • Process nuts and dates in food processor until they are completely

chopped. Mixture should be a little coarse and should hold together. Add cinnamon, vanilla or any flavor desired.

• Press mixture into a pie pan or form into a pie crust shape on a plate.

• OPTIONAL: For a flakier crust, dehydrate overnight. Filling: Ingredients:• 1/2 cup irish moss paste (see instructions below)• 1/2 cup dried Calmyrna figs, soaked for a couple of hours to

soften• 1 cup water from soaking the figs• 2 tablespoons date paste, yacon or agave nectar • 1 cup pecans (ideally soaked 6-8 hours, rinsed, drained, and

dehydrated) • 1/2 cup dates• 1 tablespoon yacon syrup• 1 tablespoon vanilla• pinch of salt

Directions:• Blend Irish moss, soaked figs, date paste (yacon or agave) and

fig soak water until smooth and creamy.• in a food processor, process 1 cup of the pecans until they are

very smooth.• add pitted dates, along with the blended irish moss mixture,

yacon syrup, vanilla and a pinch of salt to the pecans in the food


processor.• adjust sweetness by adding just a little bit more date paste,

yacon or agave if needed.• Pour the cream into the pie crust.

Topping:Ingredients:• 1 1/2 cups pecans• 2 tablespoons yacon syrup

Directions:• Pulse-chop the pecans in the food processor, keeping them in

pieces approximately 1/4 inch in length.• Put pecan pieces and yacon syrup in a bowl and stir until pecans

are well coated.

• Evenly spread the pecan pieces over the top of the filling.• Chill before serving. To make Irish moss paste:• soak irish moss in water for 4-8 hours.• rinse well and drain.• Put 1 cup soaked Irish moss in a blender with 1/2 cup purified

water.• Blend at high speed until smooth.


Pineapple-Mango Coconut Cream Tartlets Mousse:Ingredients:• 2 large avocados• 1/2 teaspoon vanilla• 1/2 cup date paste, yacon or agave nectar• 1/2 cup raw chocolate powder or carob powder• sprinkle sea salt

Directions: • Place avocado, date paste (or yacon or agave nectar) and salt in

food processor or blender and process until smooth.• add the cacao powder and pulse to combine.

Crust:Ingredients:• 1 1/2 cups unsweetened, raw dried coconut• 3/4 cup macadamias• 3/4 cup walnuts• 1/2 teaspoon salt• 1/2 cup dates, pitted and unsoaked

Directions: • Place coconut, macadamias, walnuts and salt in food processor

and process until coarsely ground.• add dates and process until the mixture begins to stick together. • remove from processor and work with hands to achieve a mass

that holds together.

Cream Cheese Topping:Ingredients:• 1 cup cashews or macadamia nuts• Juice of 1 large lemon• 1/2 cup water• 1/4 teaspoon sea salt• 1 tablespoon date paste, yacon or agave nectar


• 1 teaspoon vanilla extract

Directions: • Place nuts in blender and grind to powder on high speed.• add 1/2 cup of water, salt and lemon juice.• Blend on high speed for several minutes. Mixture should be

thick and creamy.

ASSEMBLY• Lightly oil 4-inch tart shells (with removable bottoms) with

coconut oil or macadamia nut oil. or, if using tart shells without removable bottoms, line the pans with plastic wrap, overhanging the edges.

• Pour mousse into shells almost to top, saving a few tablespoons of mousse mixture.

• Pour cream cheese topping over the mousse.• in decorative sweeps, spoon remaining mousse over top of

cream cheese layer.• decorate tarts with fresh fruit.


Pumpkin PieIngredients:• 4 cups fresh pumpkin or butternut squash (approximately 1

pound)• 1/2 cup pitted dates (approximately 8 large Medjool dates)• 1 cup fresh-squeezed orange juice• 3/8 cup coconut butter• 1/2 cup agave nectar, or an additional 3/4 cup of pitted dates

(approximately 12 large Medjool dates)• 2 teaspoons pumpkin pie spice• 1 tablespoon plus 1/2 teaspoon cinnamon• 1/2 teaspoon ground cardamom• 1/8 teaspoon ground cloves• 1/8 teaspoon nutmeg• 1 teaspoon fresh ginger, minced fine• 1/2 teaspoon vanilla extract• 5/8 teaspoon salt• 1/2 cup irish Moss paste• 1 recipe pie crust, pressed into a 9-inch pie plate (see the Pie

section in Chapter 9)

Directions:• Blend pumpkin with orange juice and dates until smooth.• add coconut butter, spices and 1/2 of the agave or additional

dates and blend until well combined.• add irish moss and blend until smooth.• taste and add additional agave nectar or dates if needed to

achieve desired sweetness. adjust spices if desired. Pumpkins and squashes vary a lot in their degree of sweetness, so the sweetener and spice measurements are approximate and may need to be adjusted.

• Pour filling into prepared pie crust.• refrigerate to set.• to serve warm, dehydrate at 105° F for a couple of hours before

serving, just until the top begins to get firm.


to make irish moss paste, soak irish moss in water for 4-8 hours. rinse well and drain. • Put 1 cup soaked irish Moss (about 1/2 cup before soaking) in

a blender with 1/2 cup purified water. Blend at high speed until smooth.


Cakes

‘Cheesecake’Ingredients:Crust:• 1 cup pecans• 1 cup soaked hazelnuts• 1/4 cup dates or raisins

‘Cheese’ Layer:• 1 cup macadamia nuts• 1 cup cashews• 1/3 cup lemon juice• 1/4 cup date paste, yacon or agave nectar• 1 teaspoon vanilla extract• 2/3 cup water• 2 tablespoons coconut oil• 3 tablespoons coconut butter

Topping:• Fresh or frozen berries

Directions:Crust: • Place nuts and dried fruits in a food processor and blend until

smooth.• Pat mixture into the bottom of a spring-form pan or cheesecake

pan. NOTE: if you line the pan with waxed paper or parchment paper, the cheesecake will be easier to remove from the pan. if you do not have one, you can use a pie pan and press the crust up the sides. For individual sized cake, a shallow soup or salad bowl can work in place of a pie plate. you can also purchase mini spring-form pans or mini cheesecake pans.


‘Cheese’ Layer: Place cashews, macadamias, date paste (or yacon or agave), coconut, water and vanilla in blender and blend until smooth. if the mixture is too thick, add extra liquid. if it’s too thin, add more nuts. the mixture should be very smooth and thick, not runny. if your blender is not powerful, adding things in small batches may be necessary.

ASSEMBLY: • Pour filling onto crust. Freeze until the filling is solidified and can be removed from the spring-form pan and still maintain its shape. remove from freezer and put in refrigerator for a few hours. remove from pan.

Topping:• Decorate the top with fresh or frozen berries, fresh fruit, chopped nuts, or raw chocolate sauce.


Pumpkin ‘Cheesecake’Ingredients:Crust:• 1 cup pecans• 1 cup soaked hazelnuts• 1/4 cup dates or raisins

‘Cheese’ Layer:• 1 cup macadamias• 1 cup cashews• 1/3 cup lemon juice• 1/4 cup date paste, yacon or agave nectar• 1 teaspoon vanilla extract• 2/3 cup water• 2 tablespoons coconut oil• 3 tablespoons coconut butter

Pumpkin Layer:Ingredients:• 2 cups fresh pumpkin or butternut squash (approximately 1

pound)• 1/2 cup water• 4 large dates• 1/4 cup coconut butter• 1 tablespoon coconut oil• 1/4 cup date paste, yacon or agave nectar• 1 tablespoon cinnamon• 1/4 teaspoon vanilla extract• 1/4 teaspoon salt• 1/2 cup irish Moss paste. (see instructions that accompany the

pumpkin pie recipe for how to make irish moss paste.)

Directions:Crust:• Place nuts and dried fruits in a food processor and blend until


smooth.• Pat into the bottom of a spring form pan. if you line the pan with

waxed paper or parchment paper, the cheesecake will be easier to remove from the pan.

‘Cheese’ Layer: Place cashews, macadamias, date paste, yacon or agave, coconut, water and vanilla in blender and blend until smooth. if the mixture is too thick, add extra liquid. if too thin, add more nuts. the mixture should be thick, not runny and very smooth. it may be necessary to add things in small batches if your blender is not powerful.

Pumpkin Layer:• Blend pumpkin and water until smooth.• add remaining ingredients and blend until smooth and thick. • taste and adjust to desired sweetness. add additional date paste,

yacon or agave to sweeten. ASSEMBLY: • Pour a very thin layer of cheese filling (about 1/8 inch thick) on

top of the crust. • Pour all but ½ cup of the pumpkin filling on top of the cheese

filling. • Pour the remaining cheese filling on top of the pumpkin layer. • decorate the top with the remaining pumpkin layer. there are

many possibilities:• Put pumpkin filling into a pastry bag and make pretty shapes• Put dollops of pumpkin on top and use a knife to make decorative

patterns• Spread pumpkin filling around the edges and put a dollop in the

center• Freeze for several hours then move to refrigerator when cake has

hardened.• remove from spring form pan• serve as is or further decorate.


Strawberry Layered "Cheese" cakeIngredients:Crust:• 1 cup pecans• 1 cup soaked hazelnuts• 1/4 cup dates or raisins

"Cheese Layer"• 1 cup macadamia nuts• 1 cup cashews• 1/3 cup lemon juice• 1/4 cup date paste, yacon or agave nectar• 1 teaspoon vanilla extract• 2/3 cup water• 2 tablespoons coconut oil• 3 tablespoons coconut butter

Strawberry Topping: • 1 cup fresh strawberries, or 1/2 bag frozen strawberries• 1 tablespoon date paste, yacon or agave• 1 tablespoon coconut oil• Blend all ingredients in food processor or blender until smooth.

Directions:Crust:• Place nuts and dried fruits in a food processor and blend until

smooth. • Pat into the bottom of a spring form pan. if you line the pan with

waxed paper or parchment paper, the cheesecake will be easier to remove from the pan.

"Cheese Layer"Place cashews, macadamias, date paste, yacon or agave, coconut, water and vanilla in blender and blend until smooth. if the mixture is too thick, add extra liquid. if too thin, add more nuts. the mixture should be thick, not runny and very smooth. it may be necessary to


add things in small batches if your blender is not powerful.

Assembly:• Slice several strawberries about 1/8 inches thick. Stand slices upright around sides of pan, wide edge along the crust. • Pour filling onto crust, filling the pan to just below half.• Refrigerate or freeze until the filling is firm.• Pour half the strawberry topping over cheese. Return to freezer until strawberry layer is firm• Pour remaining filling on top of strawberry topping.• Freeze until solidified. Remove from freezer and put in refrigerator for a few hours. remove from pan. • Decorate the top with remaining topping and some whole berries


Love Cakes Ingredients:• 2 cups soaked macadamia nuts • 1 cup pitted dates, soaked 15 minutes in warm water• 1 dash sea salt• 1 cup shredded dried coconut

Directions:• Buy a spring-form pan in the shape of a heart. they are available

online in a variety of sizes. i personally like using the small, 4-inch ones to make personal cakes.

• Make any of the cake recipes in this chapter. Chocolate cake and cheesecake are my favorites for Valentine’s day. Make the cake and put it into the heart-shaped spring-form pan to set.

• Make one of the icings found later in this chapter. My personal favorite is the plain white coconut.

• take frozen cherries and blend slightly in food processor with a dash of agave. reserve a few whole cherries for decorating.

• after cake has set, remove from pan and place on a pretty serving dish. i use a clear pedestal stand. i purchased 3 different sizes of these at Garden ridge, a local outdoor/home decorating store in austin.

• Using a butter knife, ice the cake. if you make cheesecake, there is no need to ice it.

• drizzle the cherry topping over the top of the cake. Use the whole cherries to decorate.



Date Nut Torte with Raspberry ToppingTorte Layer 1Ingredients:• 2 cups raisins• 2 cups pecans

Directions:• Process through Green star or Champion juicer or food processor

until smooth.• shape into 1-inch thick, 8-inch diameter circle, on a plate or in

a spring-form pan.

Torte Layer 2Ingredients:• 1/2 cup dates, soaked 2 hours• 1/2 cup black figs, soaked 2 hours• 1/2 tablespoon vanilla• 1 tablespoon raw cacao• 1/2 tablespoon raw carob powder

Directions:• Drain dates and figs, reserving the soak water.• Purèe dates, figs, and vanilla with carob and cacao in blender or

food processor (or in Champion or Green star juicer).• shape into 1-inch thick, 8-inch diameter circle, on a plate or in

a spring-form pan.

Raspberry Cream:Ingredients:• 1/2 cup walnuts• 1/2 cup frozen raspberries• 1/4 cup date paste, yacon or agave nectar• 1 tablespoon vanilla

Directions:• Blend until smooth and creamy.


Lemon Frosting:Ingredients:• 1 cup dates, pitted • 2 1/4 cup lemon juice• 1 teaspoon lemon zest• 1/4 to 1/2 cup purified water

Directions:• Blend all ingredients except lemon zest. start with 1/4 cup water

and add additional water to achieve desired consistency.• stir in lemon rind.

Assembly:• spread raspberry cream over top of bottom layer.• Place second layer o n top of first.• spread raspberry cream thinly over top of second layer.• Cover the torte with lemon frosting, including the sides.


Chocolate Marble ‘Cheesecake’ Ingredients:Crust• 1 cup pecans• 1 cup soaked hazelnuts• ¼ cup dates or raisins

"Cheese Layer"• 1 cup macadamias• 1 cup cashews• 1/3 cup lemon juice• 1/4 cup date paste, yacon or agave nectar• 1 teaspoon vanilla extract• 2/3 cup water• 2 tablespoons coconut oil• 3 tablespoons Coconut Butter

Directions:Crust: • Place nuts and dried fruits in a food processor and blend until smooth. • Pat into the bottom of a spring form pan. If you line the pan with waxed paper or parchment paper, the cheesecake will be easier to remove from the pan.

"Cheese Layer"• Place cashews, macadamias, date paste, yacon or agave, coconut,

water and vanilla in blender and blend until smooth. if the mixture is too thick, add extra liquid. if too thin, add more nuts. the mixture should be thick, not runny and very smooth. it may be necessary to add things in small batches if your blender is not powerful.


ASSEMBLY: • Pour half of the cheese filling into the pan over the crust, filling

to to just below half-way.• Pour chocolate sauce over cheese. • Pour remaining filling on top of chocolate.• Use a knife to gently swirl the chocolate and cheese. the knife

should reach almost to the crust and swirled in an s shape several times. this will create a marbling effect.

• Place a dollop of chocolate sauce on top for decoration. you can use a pastry bag, spoon or knife to spread the chocolate in a decorative fashion.

• Freeze until solidified. Remove from freezer and put in refrigerator for a few hours to soften before serving. remove from pan.

• decorate top if desired


Chocolate & Vanilla Layer CakeLAYER 1: Chocolate• 2 cups soaked nuts (good combination is 1/2 each of hazelnuts,

pistachio, pecan and almonds)• 1 1/4 cup dates, pitted• 1/4 cup figs, soaked 1 hour • 1 dash sea salt• 1/4 - 1/2 cup raw cacao powder• 1 - 2 teaspoon vanilla extract

Directions: • Process nuts with figs, dates, salt, vanilla and cacao in food

processor until the mixture is completely chopped. Mixture should be a little coarse and should hold together. if needed, add 1 or 2 tablespoons of water.

• Place on a serving plate and form into desired shape, or put into a spring-form pan lined with waxed paper.

• Place in refrigerator or dehydrate until ready to assemble.

LAYER 2: Macadamia Nut Coconut• 2 cups soaked macadamia nuts • 1 cup pitted dates, soaked 15 minutes in warm water• 1 dash sea salt• 1 cup shredded dried coconut• 1/8 - 1/4 cup date paste, yacon or agave nectar (optional)

Directions: • Process nuts and dates with salt and vanilla in food processor

until it is completely chopped. Mixture should be a little coarse and should hold together.

• add coconut and use hands to mix well.• Place on a serving plate and form into shape to match chocolate

layer, or put into a spring-form pan lined with waxed paper.• Place in refrigerator or dehydrate until ready to assemble.

Frosting:


• 4 tablespoons cashew butter, or 1/4 cup macadamia nuts• 1/4 cup raw cacao powder• 5 large dates• date paste, yacon or agave (amount to taste)• 1/2 cup water

Directions: • soak dates in 1/4 cup water for a few minutes. • Combine all ingredients in blender at high speed until desired

consistency.

if too thick, add more water. if too thin, add more nut butter or dates. add more or less dates to desired sweetness.

Assembly:• remove layers from refrigerator or dehydrator• Spread frosting on bottom layer, about ¼ inch thick/ • Gently place top layer on bottom, being careful to keep frosting from slipping off. • Frost top and sides.

Layer Cake VariationsMake a cream to decorate the top

Decorating Cream:• ½ cup coconut butter butter (raw organic pureed coconut - i use

artisana brand)• ¼ cup date paste, yacon or agave nectar• 1 teaspoon vanillaBlend until smooth and creamy

DECORATE:• Spoon decorating cream into a cake decorating tool or bag. select a shape for the edges. • Carefully squeeze cream through nozzle to decorate around the edges.


• Use floret tip to create designs. Be creative.

PREPARATION TIPS:• any combination of nuts and dried can be used• Almonds give it a drier, flakier consistency.• Pecans give it a more oily consistency. • Pecans combined with a mixture of half raisins and half dates is a very rich sweet combination.• Coconut can be added for a nice variation.• Chopped dried fruit or nuts can be added after processing for a chunkier texture.• Frost with chocolate frosting to which coconut has been added for German chocolate cake



Black Forest Cake

LAYER 1 and LAYER 2: Make 2 recipes for the chocolate cake on page

FILLING: • 1 cup cherries, fresh and pitted or frozen• ¼ cup coconut butter • 2 tablespoons date paste, yacon or agave nectar

Directions:• Process ½ cup cherries with date paste, yacon or agave and

coconut butter.• Fold in remaining cherries.• spoon on top of bottom layer... Place in refrigerator or freezer

to set while preparing frosting.FROSTING:• 4 tablespoons cashew butter or ¼ cup macadamia nuts• ¼ cup raw cacao powder or carob powder (or a combination of

both)• 6 large dates• additional dates, yacon or agave to taste (optional)• ½ cup water

Directions: • soak dates in 1/4 cup water for a few minutes. • Combine all ingredients in blender at high speed until desired

consistency. if too thick, add more water. if too thin, add more nut butter or dates. add more or less dates to desired sweetness.

ASSEMBLY: • remove layers from refrigerator or dehydrator• Spread filling on bottom layer, about ¼ inch thick/


• Gently place top layer on bottom, being careful to keep filling from slipping off.

• Frost top and sides.

decorate top if desired (see decorating tips on page *****)


Frostings, Dips, and PuddingsIcing

this icing will stiffen when refrigerated. it is similar to the icing on cookies.Ingredients:• 1/4 cup unrefined raw coconut oil• 1/2 cup raw, organic coconut butter• 1/4 cup raw date paste, yacon or agave nectar• 1/8 cup water

White: 1 teaspoon vanilla extract Dark Brown: 1/3 - 1/2 cup carob powder, or raw cacao powder (or a combination)Shades of red, purple or yellow: 1-2 tablespoons freeze-dried fruit powder or a few drops of beet juice (beet juice may change the flavor, so taste test on a small batch before using)Green: 1 teaspoon spirulina and 1/4 teaspoon mint extract

Directions:• Place all ingredients in a blender.• Blend until smooth and creamy. add more water if mixture is

too thick.

this icing can be spread on cookies, cakes, or fruit slices. it can also be put in a pastry bag and piped onto fruit slices, cookies or cake to decorate. if using in a pastry bag, put the frosting in the bag and refrigerate for 15-30 minutes before decorating.


Creamy Frosting this is a creamy frosting, reminiscent of a butter cream, which can be made in a variety of colors.

Ingredients:• 4 tablespoons nut butter (use cashew or macadamia butter for a

whiter creamy frosting)• 5 large dates• 1/2 cup water, warm

Flavorings and Colorings: Choice of any of the following:White: 1 teaspoon vanilla extractDark Brown: 1/4 cup carob powder or raw cacao powder (or a combination of the two)Shades of red, purple or yellow: 1 - 2 tablespoons freeze-dried fruit powder Green: 1 teaspoon spirulina and 1/4 teaspoon mint extract

Directions:• soak dates in 1/4 cup water for a few minutes. • Combine all ingredients in blender at high speed until very

smooth and creamy.• if too thick, add more water. if too thin, add more nut butter or

dates.• add dates (or date paste, yacon or agave) if more sweetness is

desired.

this frosting can be spread on cookies, cakes, or fruit slices. it can also be put in a pastry bag and piped onto fruit slices, cookies or cake to decorate. if using in a pastry bag, put the frosting in the bag and refrigerate for 15-30 minutes before decorating.


Chocolate FrostingIngredients:• 1/2 cup cashews or macadamia nuts• 1/2 cup raw cacao powder• 1/4 cup raw date paste, yacon or agave nectar• 1/4 cup water

Directions: • Place all ingredients in a blender and blend until smooth and

creamy. add more water if mixture is too thick.• add more chocolate powder for a darker chocolate.

Chocolate Coconut FrostingIngredients:• 1/2 cup cashews or macadamia nuts• 1/4 cup raw, organic coconut butter• 1/2 cup raw cacao powder • 1/4 cup raw date paste, yacon or agave nectar• 1/4 cup water Directions:Place all ingredients in a blender and blend until smooth and creamy. add more water if mixture is too thick.• add more chocolate powder for a darker chocolate.• For a lighter flavor, use the flesh and water from a young

coconut instead of the coconut butter. adjust water accordingly to achieve the right texture.


White FrostingIngredients:• 1/2 cup cashews or macadamia nuts• 1/4 cup coconut butter • 2 tablespoons lemon juice• 1/4 - 1/2 cup purified water• Pinch sea salt• 1 tablespoon date paste, yacon or agave nectar• 1 teaspoon vanilla extract

Directions: • Place nuts, coconut, lemon juice, salt, date paste (or yacon or

agave), vanilla and 1/4 cup water in blender and blend until creamy.

• adjust date paste (or yacon or agave) and water if necessary. Mixture should be thick and very creamy.

Rainbow FrostingIngredients:• 1 cup Macadamia nuts• 1/2 to 1 lemon, juiced• 1/2 cup water• Pinch sea salt• 1 tablespoon date paste, yacon or agave nectar• 1 tablespoon freeze-dried fruit powder

Directions: • Place nuts, water and lemon juice in blender and blend until

smooth, adding additional water only if necessary to keep blade moving.

• add powdered fruit and blend again. adjust water and date paste (or yacon or agave) if necessary.


Macadamia Nut Cream Ingredients:• 1 cup raw macadamia nuts • 2 cups water • 2 tablespoons coconut butter (raw, creamed coconut)• Pinch sea salt• 2 tablespoons date paste, yacon or agave nectar (optional)

Directions:• Place all ingredients into blender and blend until smooth and

creamy. Use as a topping or dipping sauce with fruit, crackers or cookies. or, use it to frost a cake.

Strawberry ParfaitIngredients:• 1 cup macadamia nuts or cashews• 1/2 cup water• 1 teaspoon date paste, yacon or agave nectar• Fresh strawberries, sliced• Fresh mint leaves

Directions: • Blend nuts, water and agave until creamy.• spoon into bottom of parfait cups.• Lay a few strawberries on top. • spoon cream over strawberries.• Continue layering strawberries and cream to the top of cup. • decorate with a sprig of fresh mint

Variations:Layer cacao nibs with the strawberries and cream.• Layer coconut flakes with cacao, strawberries and cream.


‘Tapioca’ Pudding this looks and tastes amazingly similar to the real thing, without all the sugar and milk!

Ingredients:• 1 cup chia seeds soaked in 6 - 7 cups of water for 8 hours or

longer• 1 cup raw, organic coconut flour (finely ground coconut), or 1

cup shredded coconut • 2 - 4 tablespoons raw date paste, yacon or agave nectar• 1 - 2 teaspoons pure, organic, raw vanilla powder or vanilla

extract• Pinch of salt• 1 teaspoon cinnamon (optional)• Macadamia nut cream (optional)

Directions: • after soaking the chia seeds, they will have absorbed all of the

water and expanded. it will be thick and gelatinous. • Stir coconut flour into chia.• add vanilla powder, salt and cinnamon (if using). • stir in date paste, yacon or agave nectar. add more date paste

(or yacon or agave nectar) if additional sweetness is desired. • if desired, pour in 1-2 cups of macadamia nut cream for added

creaminess and richness. (see page 110 for recipe.)


Ice CreamChocolate Mint Ice Cream

Ingredients:• 1 cup cashews• 2 tablespoons raw cacao powder• 1/4 cup raw agave, or 8 Medjool dates• 1 - 2 drops mint oil or 1/4 teaspoon mint flavor (I recommend

Frontier Herbs)• 2 cups water

Directions: • Blend all ingredients until the mixture is smooth and thick. add

water if it is too thick.• option 1: Put mixture in an electric ice cream maker and turn on.

run until it turns into ice cream.• option 2: Pour into ice cube trays or ice cream pop molds. these

can be eaten as popsicles.• option 3: Pour into a freezer-safe container and freeze. the end

result will be less creamy than it would be if made with the ice cream maker. the consistency will be more like an ice milk.


Vanilla ‘Ice Cream’Ingredients:• 1 cup cashews • 2 teaspoons vanilla extract• 1/4 cup raw agave or 6 Medjool dates• 2 cups water

Directions:• Blend all ingredients until the mixture is smooth and thick. add

water if it is too thick.• Put mixture in an electric ice cream maker and turn on. run

until it turns into ‘ice cream’.• this recipe makes about 1 1/2 pints of ice cream. if you want

more, just double the recipe.

Cherry Vanilla Ice CreamIngredients:• 1/2 cup cashews• 1/2 cup Brazil nuts• 2 teaspoons vanilla extract• 1/4 cup raw agave, or 6 Medjool dates• 1 cup cherries, fresh or frozen• 2 cups water

Directions: • Blend all ingredients except cherries until the mixture is smooth

and thick. add water if mixture is too thick.• stir in cherries.• option 1: Put mixture in an electric ice cream maker and turn on.

run until it turns into ice cream.• option 2: Pour into ice cube trays or ice cream pop molds. these

can be eaten as popsicles.• option 3: Pour into a freezer-safe container and freeze. the end

result will be less creamy than it would be if made with the ice cream maker. the consistency will be more like an ice milk.


CandiesHoliday Chocolates

Ingredients:• 1/8 cup unrefined raw

coconut oil• 1/4 cup raw, organic coconut • 1/3 – 1/2 cup raw cacao

powder• 1/4 cup raw date paste, yacon

or agave nectar• 1/8 cup water

Directions:• Place all ingredients in a blender and blend until smooth and

creamy. add more water if mixture is too thick.• shape into candies using any of the following methods. o Pour into molds, candy foils, or onto a cookie sheet lined with wax paper. add nuts, nut butters, or shredded coconut if desired. o Place mixture in a pastry bag and refrigerate for 10 minutes, then pipe out into desired shapes onto a cookie sheet lined with wax paper. o Make nut butter cups by squeezing a small amount of chocolate onto candy foil or onto wax paper. then, on top of the chocolate, put a dollop of almond or cashew butter that has been sweetened with a little bit of date paste, yacon or agave. Lastly, make a 3rd layer by covering the nut butter with chocolate. o Make ‘mounds’ bars by sweetening shredded coconut with date paste, yacon or agave and layering with chocolate as in the previous step. o Make nut clusters or chocolate covered nuts by laying nuts on either candy foil or wax paper and squeezing chocolate over them.


o Make chocolate ‘kisses’ and other shapes using a variety of pastry tips.• decorate with coconut to make ‘snow balls’. similarly, create

rainbow candies by making another batch of candy, this time replacing cacao powder with 1-2 tablespoons freeze-dried fruit powders. Pipe the colorful mixture decoratively on top of chocolate candies.


Healthy Decadence FudgeIngredients:• 1 cup macadamia nuts (or other nut of your choice - pecans and

walnuts work well)• 1 cup coconut flakes • 1 cup dates• 1/3 cup raw cacao powder • or• 1/8 cup sun-dried raw carob powder and 1/4 cup raw cacao

powder• or • 1/3 cup raw carob powder

Optional Extras to Boost the Nutrition: • 1/4 teaspoon powdered kelp, dulse or bladderwrack• 1 teaspoon - 1 tablespoon spirulina• 3 drops pure mint essential oil, or 1/4 teaspoon Frontier mint

flavor

Directions: • Process nuts, dates, carob and cacao in food processor with s

blade until well combined and relatively smooth. add optional extras and process again.

• Press into either flexible molds or a baking dish lined with wax paper, or roll into a log and put in freezer until firm (approximately 2-3 hours).

• Pop out of molds or slice into desired sized pieces.• store in a covered dish in the freezer for emergency sweet tooth

attacks.


Chocolate Macadamia Nut FudgeIngredients:• 1 1/2 cup macadamia nuts • 1 1/2 cups coconut flakes • 1 cup dates• 1/8 cup sun dried raw carob powder • 1/4 cup raw cacao powder

Directions: • Process nuts, dates, carob and cacao in food processor with s

blade until well combined and relatively smooth.• Press into flexible molds or roll into a log and put in freezer until

firm (approximately 2-3 hours).• Pop out of molds or slice log into 1/4-inch discs.

Carob FudgeIngredients:• 1 cup almonds, or combination of other nuts and seeds• 1/2 cup dates• 2 tablespoons carob flour

Directions: • Process nuts in food processor with s blade. • add dates and carob powder until a dough forms. • Knead a few times until smooth and well blended. • Fudge can be pressed into a non-stick pan, run through a cookie

press, or rolled and cut into shapes. • Freeze until fudge hardens. Keep uneaten portion in the freezer.


Chocolate Wrapsrecipe courtesy anna tipps http://www.therawtable.com

Ingredients:Wraps• 3 bananas, peeled• 1/2 cup fresh young coconut• 1/2 cup date paste, yacon or agave nectar• 1/4 cup dried Bing cherries• 3 tablespoons raw cacao powder• 2 tablespoons flax seeds, ground• Pinch sea salt Filling: • 1 tablespoons cashews• 1/2 cup pecans• 1/2 cup fresh young coconut• 1 cup moist dates (soak in water if necessary)• 1/4 teaspoon cinnamon• 1/4 teaspoon nutmeg• Pinch sea salt • 1/4 cup coconut water

or purified water (add as needed)

Directions:Wraps:• Place all Wrap ingredients in a food processor or blender and

process until smooth.• Pour out onto paraflex sheet and smooth out very thin - about

1/8”.• dehydrate at 110° F for about 6-8 hours.• Flip onto mesh screen and carefully peel off paraflex sheet. • Continue drying for about 4 more hours.• Cut into 9 squares.


Filling: • Place all Filling ingredients in a food processor and blend until

smooth. some texture may remain.• add coconut water as needed to keep mixture moist and moving

in processor.

ASSEMBLY:• Spread 1 or 2 spoons of filling onto wrapper. • Roll so that edges just slightly overlap. Remove or add filling as

needed so that they look like the picture. • Moisten the edges to seal.

Love Fudge Ingredients:• 1 cup macadamia nuts• 1/2 cup hemp seeds• 1/2 cup Brazil nuts• 2 cups shredded coconut• 1 1/2 cups dates, pitted

Directions:• Place all ingredients in a food processor and run until the mixture

holds together and forms into a ball.• remove from processor bowl and press into glass baking dish

lined with wax paper. the layer should be 1/4 to 1/2-inch thick. • Using a knife, gently score the fudge into desired size rectangular

pieces (scoring means to cut partially through, so that when it hardens, the fudge can be easily broken into desired size pieces.

• When hard, break or cut into pieces and store in air-tight container in the refrigerator or freezer.

• For gift giving, wrap each piece in a piece of red foil (available in candy making area of kitchen supply and hobby stores).


Raisin Fudgerecipe courtesy anna tipps www.therawtable.com

Ingredients:• 1 1/2 cups walnuts• 1 1/2 cups sulphite-free raisins • 1/2 cup raw cacao powder • dash cinnamon• Pinch of sea salt (really, just a pinch)

Directions:• Combine all ingredients in a food processor and blend until

smooth and balled up. • remove from bowl and press into square or round glass dish -

alternatively you can shape into one large square with your• Freeze until firm, and then slice. This may be kept refrigerated

or frozen.


Snow Balls Ingredients:• 1 cup organic almond or cashew butter (or a combination) • 1/3 cup agave nectar or yacon syrup• 3 tablespoons raw, unsweetened, organic cacao powder, or

carob powder (or a combination of the two)• 1/2 cup organic raisins • 3/4 cup unsweetened, shredded, organic coconut, divided • 1 tablespoon raw chocolate nibs (optional) Directions:• Mix the nut butter, agave (or yacon) and chocolate and/or carob

powders in the food processor or a bowl until well combined.• stir in the raisins and only 1/8 cup of the coconut. (stir in the

chocolate nibs if using.)• Place the remaining coconut and chopped nuts into a bowl. • Using a spoon, scoop small heaps of the mixture from the bowl

and roll into 1 1/4-inch balls.• roll in the coconut and chopped nuts, and then continue rolling

into a more perfect shape.• arrange the balls on a plate, cover loosely with plastic wrap and

refrigerate for at least 30 minutes.



Chapter 7Healthy Holiday Baked Goods

While i’m not a proponent of eating baked goods of any kind, i realize that i am not going to change the world. People, including my own kids, will continue to eat them, at least on special occasions. and, i understand this because i, too, used to eat a little bit of some of the whole food versions of the traditional holiday treats just because… • they looked good.• they smelled good.• they made me feel good (at least temporarily).

the good feelings that come from eating these sweet treats are usually short-lived, and related to the drug-like effect of the foods. therefore, i feel it’s in the best interest of everyone who still struggles with the cravings for traditional holiday sweets to learn more healthful ways to make them.

The purpose of this chapter is to offer whole, unrefined, sugar-free alternatives to traditional holiday baked goods. all of the recipes are free of dairy and eggs (vegan). Likewise, all are wheat free, and most are gluten-free. i made the decision to include a couple of my family’s favorite recipes that contain kamut flour and oats. While those with gluten intolerance should steer clear of kamut, i have found that many of those sensitive to wheat tolerate kamut, in moderation.


you may spend a lot of time around the holidays baking and/or eating sweet and delicious treats, without a thought as to the effects that these treats have on your body. a typical Christmas cookie recipe reads something like this:

• 3 cups sifted all purpose flour• 1 teaspoon baking powder• 1/2 teaspoon salt• 3/4 cup soft butter or margarine• 1 1/2 cups sugar• 2 eggs• 1 teaspoon vanilla extract

so what’s the problem with this? Let’s look at the ingredients one at a time:

All Purpose Flour: This flour is made from wheat, which has been refined by removing the outer layer of bran and germ, where most of the nutrients are found. about 20 minerals and 8 vitamins are removed from the wheat during processing. When it’s enriched, only 5 of these 28 nutrients are then put back in. the nutrients that are put back are synthetically-derived, chemical vitamins, rather than the natural forms in the original grain. When you eat refined flour (white flour), your body fails to get the nutrients that are naturally present in whole grain. also, your body’s stores of these nutrients are depleted, especially the B vitamins, which give you energy and help you think and learn.

Butter: this is the fat from cow’s milk. it is high in cholesterol and saturated fats, and contains traces of hormones fed to the cow’s to stimulate milk production. excess consumption has been shown to contribute to heart disease and some forms of cancer.

Margarine: this is a fat made by chemically changing vegetable oils to make them solid at room temperature. Many people consider margarine to be a health food and freely substitute it for butter,


thinking they are doing their body good. studies over the past 20 years have shown that margarine is actually more harmful than butter because processing creates a type of fats, known as trans fats, which damage the blood vessels, stimulate the liver to produce cholesterol, and cause damage to cells that can lead to cancer.

Sugar: Consumption of refined sugar has been linked to many health problems. a few of these include diabetes, dental cavities, heart disease, hyperactivity, inability to concentrate, osteoporosis and acne. Sugar decreases the activity of the infection-fighting white blood cells by 50%; so, eating it can lead to more frequent colds, flu and other infectious diseases. it also depletes the body of B-vitamins, resulting in a reduced tolerance for stress and other imbalances.

Eggs: they are high in cholesterol and hormone residues, and excess consumption has been associated with heart disease. they are also highly allergenic.

so now what? you’ve just learned that none of the major ingredients in holiday baked goods are healthy for you. do you stop eating them all together? Certainly, that’s a good option. another option is substituting holiday baked goods with the living food recipes in the previous chapter. Fortunately, if you’re not ready for either of the first two options, there is a third. It’s possible to make healthier versions of the holiday cookies, pies and cakes that you’ve grown up on.

you can start by substituting all or some of the above ingredients with any of those that follow. you’ll be a lot healthier even if start out by substituting only 1/2 of the original amounts called for in the recipe with the healthier ingredients that follow.


All Purpose Flour: For each 1 cup in the original recipe, substitute any of the following:

Non-Gluten Grains: Many people are sensitive to gluten and should not use it at all. there are many health reasons for avoiding gluten so if you have any health challenges, you’d do best to avoid it. Here are some substitutions you can make. For each 2 cups of flour in the the original recipe, you can substitute the following• 1 cup sorghum flour, • 1/2 cup amaranth flour, • 1/2 cup

tapioca flouror• 1 1/3 cups brown rice flour, 1/3 cup potato flour, 1/3 cup

tapioca flouror• 2 cups gluten-free baking mix• 1 3/4 cups minus 1 1/2 tablespoons brown rice, millet or

amaranth flour

Butter or Margarine: in most recipes the amount of butter can be cut in half and an equivalent amount of any of the following wet ingredients can be substituted for the first half: applesauce, mashed banana, juice, water, or fruit purèe. For the second half of the amount of butter, substitute either cashew butter, macadamia nut butter, unrefined coconut oil, or macadamia nut oil.

Refined and heated vegetable fats can be among the most damaging foods for your body. Heat, air and light chemically alter the structure of fats and cause them to become rancid and damage the cells of your body. When choosing vegetable oils, the best ones are those that are expeller-pressed and unrefined, and stored in dark colored bottles in the refrigerator. the only vegetable oils that are recommended for baking, based on their heat stability, are:• Macadamia nut oil• Coconut oil• sesame oil• olive oil


Sugar: For each 1/2 cup of sugar in the original recipe, substitute the following:• 1/2 - 3/4 cups date sugar (ground, dehydrated dates)• 1/2 cup fruit source (granulated rice syrup)(if any of the liquid sweeteners below is used, reduce the liquid content of the recipe by 1/4 cup. if no liquid is called for in the recipe, add 3-5 tablespoons of flour for each 3/4 cup of sweetener.)• 1/2 cup date paste or agave nectar• 2/3 cups yacon syrup• 1/2 cup date syrup• 1/2 cup maple syrup• 1/2 cup honey• 1 1/2 cup barley malt extract• 1/2 cup fruit juice concentrate• 1 cup sugarless jam or jelly• 1 1/4 cups dried fruit purèe• 1 1/4 cups applesauce• 1 1/4 cups rice syrup• 1/2 cup unsweetened frozen juice concentrate• 2 cups fruit juice• 1 cup fruit juice and 2 cups carrot juice

Eggs: For each egg, you may substitute any of the following: • 1 tablespoon ground chia seed • ener-chi egg replacement powder mixed as directed on box.• 1 tablespoon oil, plus 2 tablespoons baking powder, plus 2

tablespoons water or fruit juice• 1 teaspoon nut butter with water or fruit juice – to egg consistency• 1 teaspoon ground flax seeds or psyllium seed husks with enough

water to egg consistency• 1/2 teaspoon arrowroot plus 1/4 teaspoon baking soda• 4 tablespoons almond or cashew butter with 2 tablespoons lemon

juiceMost of the ingredients that seem unfamiliar may be purchased at health food stores and the natural food’s section of some supermarkets. i stock some of them and can make them available.


Cranberry Goji Nut Bread

Ingredients:• 2 cups whole grain flour • 1/2 cup date paste, yacon or agave nectar • 1 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 cup coconut or macadamia nut oil• ener-chi egg replacer (equal to 1 egg), or 1/2 tablespoon

psyllium seed husks (stirred into 1/4 cup water), or 2 tablespoons chia seeds (stirred into 1/2 cup water)

• 1 tablespoon grated orange rind • 1/4 - 1/2 cup orange juice • 1 1/2 cups raisins or Goji berries• 1 1/2 cup chopped cranberries • 1 cup chopped walnuts or pecans

Directions:• Preheat oven to 350° F. Grease a 9 1/5 X 5 1/4-inch loaf pan. • In a large bowl, sift together flour, baking powder and baking

soda. Combine well.• soften coconut butter if using.• Combine oil with date paste (or yacon or agave).• Cut oil and date paste (or yacon or agave) into flour mixture

until mixture resembles coarse crumbs. • in a separate bowl, stir together psyllium/water mixture or egg

replacer, orange rind and 1/4 cup orange juice. • Gradually stir in flour mixture. Stir just until flour is moistened.

add additional orange juice if needed.• Gently fold in raisins (or Goji berries), cranberries and nuts. • Pour batter in to prepared pan. Bake for 60 to 75 minutes, or

until a pick inserted in center comes out clean. • transfer pan to wire rack; let stand 5 minutes. invert bread onto

wire rack. turn right side up. Cool completely.



Katherine's Cranberry Nut Bread

This recipe was contributed by my friend, Katherine Enyart. Katherine is a certified life coach and excellent vegan chef. She can be reached at http://www.thespiralpath.com

Ingredients:• 3 cups pitted dates• 2 tablespoons whole psyllium husks (not powdered psyllium)• 3 1/2 cup Red Mill gluten-free baking flour*• *(or Garbanzo Bean Flour, Potato starch, tapioca Flour, White

sorghum Flour, Fava Bean Flour)• 1 1/2 teaspoons sea salt• 1 tablespoon baking soda• 2 teaspoons baking powder• 2 large navel oranges (organic if possible because you use the

peel)• 1 cup unsweetened applesauce• 2 cup cranberries• 1 cup walnuts (or pecans), coarsely chopped Directions:• Preheat oven to 350° F. • Lightly grease 6 – 7 mini-loaf pans (I use organic coconut oil). • soften dates in 1/2 cup hot water (or enough water to cover) in

a deep bowl.• in a small cup or bowl, mix psyllium into 1/2 cup water and let

sit until it ‘gels’. • rinse cranberries and drain. • In a large bowl, mix together flour, soda, baking powder and salt. • Grate just the orange part of the orange peels into the dry

ingredients.


• Peel the remaining peel from the oranges and discard (cut it away rather than peel them to get all the white bitter part off).

• Place oranges in food processor and purèe.• add dates, applesauce, and congealed psyllium and process

until well blended. • Pour into dry ingredients. • Mix well but do not over mix. you may need to add 1/2 cup

more water if it is too thick. • Fold in cranberries and nuts. • divide into mini-loaf pans and smooth out the top so it is even. • Bake at 350° F for 1 hour, or until a pick inserted in the center

comes out clean. if using larger pans, adjust time accordingly.


Apple Pie Filling

Ingredients:• 6 cups apples, sliced• 2 tablespoon lemon juice• 1/4 cups date paste, yacon or agave nectar• 1 teaspoon cinnamon• 1/4 teaspoon nutmeg

Directions:• Combine apples with lemon juice and mix.• add date paste, yacon or agave and gently mix together.• Combine spices and add to apples.• Gently toss together until well mixed.• Place in pre-baked pie crust.

Gluten-Free Millet Pie Crust

Ingredients:• 3/4 cup millet flour• 1/3 cup cornmeal• 3/4 cup brown rice flour• 1/4 teaspoon Celtic, Himalayan or pink salt• 2 - 3 tablespoons macadamia or coconut oil• 1/2 - 2/3 cups waterDirections:• Make millet and rice flours by grinding on high speed in Vita-

mix or other blender.• Combine all ingredients.• Lightly oil pie plate with coconut oil.• Press dough into pie plate.• Bake for 20 minutes at 350° F.• Add choice of filling and bake 20 minutes, or until crust is golden

and filling bubbling.


Gingerbread People

Ingredients:• 3 cups whole grain flour, preferably gluten-free• 2/3 teaspoon baking soda• 2 teaspoons ginger• 2/3 teaspoon nutmeg• 1 teaspoon cinnamon• 2/3 teaspoon cloves• 1/4 teaspoon sea salt• 3/4 cup coconut oil• 2/3 cup agave or yacon syrup• 2/3 teaspoon orange extract• 1/8 cup apple juice

Directions:• Mix dry ingredients.• Mix wet ingredients, except apple juice.• Mix dry and wet ingredients together.• if dough is too dry, add apple juice – 1 teaspoon at a time – to

moisten.• reserve remaining juice, in case the dough dries out during

kneading.• roll dough to 1/4-inch thickness.• Bake at 345° F for 10-15 minutes.


Jam-Filled Hazelnut Cookies

Ingredients:• 1 cup hazelnuts, finely ground• 1/2 teaspoon cinnamon• 1/4 teaspoon sea salt• 1/2 cup coconut oil or macadamia nut oil, cold pressed and

unrefined• 1/2 cup agave nectar or yacon syrup• 1/2 teaspoon orange extract• 1 jar unsweetened fruit jam, or 1 cup fresh or frozen berries

Directions: • Preheat oven to 350° F. • Line cookie sheets with parchment paper, or brush lightly with

oil.• in a blender or food processor, grind nuts into a coarse meal and

place in a bowl.• Add gluten free flour to bowl with ground nuts.• Mix oil and yacon, or agave, then add orange extract and whisk. • Mix wet ingredients into dry and stir to moisten. • With moist hands, form walnut-sized balls. Insert index finger

into center, creating a small hole (be careful not to pierce the bottom). repeat with remaining dough.

• With a teaspoon, push jam into cookie center. Don’t overfill. • Bake 15 to 20 minutes until lightly golden.


Basic Dessert Cake

Ingredients:• ¾ cup sorghum flour• ½ cup amaranth flour• ¼ cup tapioca flour• 1 teaspoon chia seed • 1/2 teaspoon baking powder• 1/4 teaspoon sea salt• 6 tablespoon date sugar (ground, dried dates)• 1 1/2 cups non-dairy milk: nut, rice, soy, oat or amazake• 1 tablespoon macadamia oil, or other mild high-oleic oil• 1/4 teaspoon cream of tartar• 2 teaspoon vanilla

Directions: • Preheat oven to 350° F.• Sift together flour, baking powder and salt.• Grind the date sugar into a finer powder and stir into flour

mixture.• in a mixing bowl, combine milk, cream of tartar and vanilla

and beat with an eggbeater for several minutes until the mixture becomes thick and foamy.

• Gently stir this mixture into the flour.• Pour the batter into an oiled and floured 9-inch cake pan.• Bake for 25 minutes, or until a toothpick inserted into the center

comes out clean. allow to cool. • decorate with frosting of your choice. (see pages x-y for

recipes.)



Chapter 8equipment

Basic Equipment You’ll Need• Blender, preferably a high speed blender, such as the Vita-

Mix or Blendtec (see the next page for blender evaluation summaries)

• Food Processor, preferably 11-cup or larger• spatula, one or more• Chef knife• small paring or steak knife• Fruit/Vegetable slicer• Cutting board

Nice to Have Equipment• spiral slicer• Pickle Press (for marinating vegetables)• Citrus juicer• Mandolin• dehydrator• High speed blender, such as the Vita-Mix or Blendtec


EquipmentHelpful tools For Creating delicious

and Beautiful Living Foods dishes

Vitamix or other powerful blender

http://store.therawdiet.com/blenders1.htmlhttp://healthnutalternatives.com/blenders.htmhttp://discountjuicers.com/blendercompare.html

Food ProcessorThere are many brands and sizes to choose from. I like my 14-cup Hamilton Beach Big Mouth. Other people like Kitchen Aid and Cuisinart. They are each available at Amazon.com, Target and other places that carry kitchen supplies.

Bowls, dishes, measuring cups, and measuring spoonsYou probably have plenty already.

Knives and cutting boards Be sure you have a sharp knife. I like a big cutting board and also a handful of smaller ones. Any dollar store is a great place to get the small ones.


Spoons, spatulas and other serving utensils You probably have all you need. If not, make a trip to a dollar store and stock up.

Excalibur Dehydrator or one with a controlled temperature http://healthnutalternatives.com/dehydtr.htmhttp://store.therawdiet.com/fode.htmlhttp://discountjuicers.com/dehydratorcompare.html

Champion or Green Star Juicerhttp://discountjuicers.com/juicers.htmlhttp://healthnutalternatives.com/juicers.htmhttp://store.therawdiet.com/juicers1.html

Salad Press http://www.goldminenaturalfoods.com/cookware/detail.aspx?ID=754

Mandolin http://www.raw-gourmet.com/shop/mandoline-plus-p-202.html

Garlic press – available at any kitchen store. My favorite is made by OXO.http://www.amazon.com/Oxo-Good-Grips-Garlic-Press/dp/B00004OCJX


Spiralizer http://www.amazon.com/s/ref=nb_ss gw?url=search-alias%3Daps&field-keywords=spiral+slicer&x=0&y=0

Cuisinart Ice Cream Maker http://www.amazon.com/Cuisinart-ICE-20-Automatic-2-Quart-Ice-Cream/dp/B00000JGRT/ref=sr_1_1?ie=UTF8&s=home-garden&qid=1229030176&sr=1-1

Ice cream maker with built in freezer http://www.amazon.com/s/ref=nb_ss_hg_8_6?url=search-alias%3Dgarden&field-keywords=lello+4070+gelato+junior&sprefix=lello+

Citrus Juicer Available at supermarkets, kitchen supply stores, and online.

Electric Citrus Juicer http://www.amazon.com/Black-Decker-CJ525-CitrusMate-Citrus/dp/B00004SC51/ref=sr_1_1?ie=UTF8&s=home-garden&qid=1229030371&sr=1-1


Chopper Grater My favorite brands are OXO and Pampered Chef.http://www.amazon.com/Oxo-Good-Grips-Mini-Chopper/dp/B0002YTFS2/ref=sr_1_4?ie=UTF8&s=home-garden&qid=1229030456&sr=1-4

Microplaner My favorite is made by Pampered Chef.http://www.pamperedchef.com/our_products/catalog/product.jsp?productId=10996&categoryCode=CE

Spring-Form Pans http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Daps&field-keywords=springform+pans&x=0&y=0


Vita-Mix - $400- High Speed, Large Capacity - Excellent at Everything- Very Expensive and Noisy- Preferred by: K & A Gianni, others?

Blendtec - $400- High Speed, Large Capacity- Excellent at Everything - Very Expensive and Very Noisy- Preferred by: Nomi Shannon, others?

Jack La Lanne - $149 plus $24 for extended warranty- High Speed, Large Capacity - Not rated by Consumer Reports

L’Equip228 - $170- Excellent at Purèes and Crushing Ice- Good at Smoothies - Moderately Expensive

Blender Evaluations


Waring MBB5 - $130- Excellent at Everything- Moderately Expensive

Krups XB720 - $150- Excellent at Purèes and Crushing Ice, Good at Smoothies- Moderately Expensive

Oster Fusion - $80- Excellent at Smoothies and Crushing Ice, - Good at Purees. TriBest Blender?

Oster Counterforms - $80- Excellent at Smoothies and Crushing Ice, -- Good at Purees. -- Inexpensive and Noisy.


Braun Powermax - $60- Excellent at Smoothies. - Good at Crushing Ice and Purees.--Inexpensive

Source:http://www.ultimate-weight-products.com/page/Un/CtGy/blender


Blenders Blendtec Home Blend-er HP3A

Vita-Mix TurboBlend 4500 Blender

Vita-Mix Vita-Prep Model 1002 Blender

Health Master 100 Blender

Horsepower 3 peak horse power

2+ peak horse power

2+ peak horse power

2 peak horse power

Weight 11 pounds 13.0 pounds 13.0 pounds 12.0 pounds

Under Cup-board Height

15.5" 20.0" 20.0" 18.5"

Amps 13 amps 11.5 amps 11.5 amps 11.0 amps

Automatic Shutoff

YES NO NO NO

Programmable Cycles

YES NO NO NO

Number of Cycles

25 0 0 0

Revolutions Per Minute

28,000 RPM 37,000 RPM High Speed: 37,000 RPM

22,000 RPM

Computer control

YES NO Electronic feedback controlled low speeds

NO

Sealed Control Panel

YES NO NO NO

Wattage 1500 Watts 1380 Watts 1200 Watts 1000 Watts

Jar/Jar Size Patented Vortex Jar Design; Handles wet & dry with one blade/64 oz

Requires 2 separate blades & jars for wet & dry mixes/64 oz


Commercial-grade stainless steel blade, heavy-duty polycarbonate pitcher, smoothie stick/68 oz)

Handles wet & dry with one blade/64 oz



Commercial-grade stainless steel blade, heavy-duty polycarbonate pitcher, smoothie stick/68 oz)

8 Variable Speeds plus separate ‘Pulse’ function

High Speed Blender Side by Side Comparison Chart(Created by Ultimate Nourishment)


User Control 4 changeable preset buttons

2 Speeds Variable speed: 1,000 RPM to 24,000 RPM electronic feedback controlled low speeds

8 Variable Speeds plus separate 'Pulse' function

Warranty 3 Years 5 Years 3 Years/1 Year Service Contract

100 Years

Warranty on Coupling & Blade

LIFETIME 5 Years 3 Years 60 Days

Price $399.95 $359.00 $429.95 $149.99


Chapter 9shopping List

PRODUCEChoose organic produce whenever available and especially if on the list of high-pesticide foods. the items highlighted in green should always be organic due to high pesticide levels usually found in them. see “does it Have to be all organic?” below.

Leafy Vegetables: romaine lettuce hearts; mixed salad greens; pre-washed baby spinach; dark green, leafy vegetables, such as kale, collard greens, or Swiss chard; sunflower seed sprouts

Firm Vegetables: Cucumber, celery, zucchini or yellow squash, broccoli, cauliflower, mushrooms, red bell peppers, cabbage (red and/or green)

Root Vegetables: Carrots, daikon radish, beets, sweet potatoes (yams), burdock

Condiment Vegetables:

onions, garlic, ginger, turmeric, jalapeño (or other hot peppers)

Fresh Herbs: Parsley, basil, cilantro, dill, kefir lime leaves, mint

Fresh Fruits: Lemons, limes, apples, pears, oranges, bananas, grapes, pineapple, melons. other fruits as season permits: berries, peaches, nectarines, plums, mangoes, pears, cherries


PANTRYWhat if ingredient is not used in this book? the following list can be used to create a shopping list. Print several copies. First, decide on which recipes you would like to make. as you go through each recipe, put the amount needed for the recipe in the amount column. repeat for each recipe you will be making. add up the quantities and take the list to the grocery store with you.

Food AmountRaw Organic Nuts and SeedsPumpkin seedsFlax seed (Golden and/or brown)Sunflower SeedsChia seed Hemp seedsesame seedalmonds Macadamia nuts Cashews PecansWalnutsPine nutsBrazil nutsCoconut FlakesCoconut - shredded


Food AmountRaw Organic Nut and Seed ButtersPumpkin seed ButterCashew Butteralmond Butter Macadamia nut ButterPistachio ButterPecan Buttertahini (sesame seed butter)Coconut Butter

Cold Processed Organic OilsFlax oil Coconut oil raw, VirginCoconut oil Cold Processedolive oilPumpkin seed oilsesame oil Macadamia nut oilBrazil nut oil


Food AmountSea Vegetables (very high in minerals)Primo KelpWild arame WakameHijikisea palmnori sheets (raw)Wild noridulseagarspirulinaBlue Green algaeKombu

Dried Fruit * (Minimize the overall consumption of these. For diabetics or those with sugar disorders, avoid completely and instead choose only lower-glycemic foods and sweeteners.)Medjool datesFigs, Black Mission and CalmyrnaPrunesorganic raisins Goji Berrieselderberriesapricots


Food AmountFrozen Fruits * (choose organic whenever possible, especially with berries)BlackberriesBlueberriesCherriesPeachesraspberriesstrawberriestropical mix

SweetsCarob PowderCacao Powder (Chocolate)Cacao nibs (Chocolate)stevia leaves or extractagave syrup Light agave syrup dark yacon syrupraw Honey


Food AmountGrainsQuinoaMilletamaranthteff – what is this?Wild riceBrown rice(short grain)Brown rice (medium grain)Brown rice(long grain)Brown Basmati rice Brown Jasmine rice Buckwheat (not a true grain)

Gluten Containing Grains (use with caution or OMIT)oatsryeBarleyKamutspeltWhole Wheat


Food AmountLegumesLentilsMung Beansaduki BeansGarbanzo BeansKidney BeansBlack Beansred BeansWhite Beans

Seasonings and CondimentsUnrefined Sea Salt (Celtic, Himalayan, pink)Wheat-free tamari (not raw)Miso - dark and mellow white sun-dried tomatoes (no sulfites)apple cider vinegarVanilla extractPeppermint essential oilalmond extract


Food AmountDried Herbs and SpicesBasilBlack PepperCayenneCinnamon GroundCumin Grounddill WeedGarlic Powderonion Powderoregano, driedPaprikaCurryitalian seasoningCardamomGingerMintCayenneCurry PowderGaram Masala


Appendix Asuppliers

The Renegade Health Store:suppliers of raw vegan foods, snacks, books and supplements. http://store.renegadehealth.com

Sun Organic Farms: suppliers of organic nuts, seeds, dried vegetables, dried fruits and a few other items.http://www.sunorganic.com

Natural Import Company: suppliers of macrobiotic and Japanese items, sea vegetables and condiments like wheat free tamari and sesame oil. http://www.naturalimport.com/

Goldmine Natural Foods: suppliers of heirloom grains and beans, seeds, nuts, condiments and seasonings. Featuring vegan, raw and macrobiotic foods. http://www.goldminenaturalfood.com/

SunFood Nutrition:suppliers of raw vegan foods, snacks, books and supplements. http://www.sunfoodnutrition.com/



About the Author, Dr. Ritamarie Loscalzodr. ritamarie Loscalzo is a leading authority on nutrition and Health. she’s an author, speaker and health practitioner with over 2 decades

experience empowering health through education, inspiration and loving care. she’s a doctor of chiropractic with certification in acupuncture, a certified clinical nutritionist, a diplomat of the american Clinical Board of nutrition and a medical herbalist.

dr. ritamarie’s passion for creating delicious foods that support optimum health have lead her to develop recipes that not only taste great, they energize

and heal as well. she’s been teaching the power of raw and living foods for over 2 decades and she lives the vibrant life that eating this was creates. Because most people bite off more than they can chew when they embark on a new health regimen, dr. ritamarie focuses on simple, effective ways to change your diet to achieve optimal good health. she dishes out simple steps with a dash of fun to motivate you to achieve your health goals.

as the mom of 2 energetic boys, raised on whole plant based foods, she has developed routines and recipes that kids of all ages love.

dr. ritamarie resides in austin, texas with her husband and sons. she can be reached at www.FreshnFun Living.com. For a free packet of recipes and information on creating optimum health through good nutrition, visit www.GreenFoodMagic.com


Aalmond Butter Pear slices ....................................................... 76almond Cashew Cream or Cheese ........................................... 48almond Pecan Pie Crust ........................................................... 78applesauce ................................................................................ 37apple Pie .................................................................................. 80apple Pie Filling ...................................................................... 132

BBasic dessert Cake ................................................................... 135Black Forest Cake...................................................................... 104Broccoli with Cheese ............................................................... 26

CCarob Coconut Cookies ............................................................ 77Carob Fudge .............................................................................. 117Cashew Cream or Cheese ........................................................ 47Cashew Macadamia Cheese ...................................................... 48Celery Bites................................................................................ 45Cheese Cake .............................................................................. 88Cherry Vanilla icecream............................................................. 113Chocolate and Vanilla Layer Cake............................................. 100Chocolate Chip Coconut Macaroons ........................................ 75Chocolate Coconut Frosting ..................................................... 108Chocolate Frosting .................................................................... 108Chocolate Macadamia nut Fudge ............................................. 117Chocolate Marble Cheese Cake ................................................ 98Chocolate Mint icecream.......................................................... 112

Recipe Index


Chocolate Mousse or Frosting .................................................. 108Chocolate Wraps ....................................................................... 118Coconut Pie Crust ..................................................................... 78Christmas Cookies.................................................................... 71Chunky tomato sauce.............................................................. 18Cranberry Goji nut Bread ........................................................ 128Creamy Cheddar dip ................................................................ 49Creamy Frosting ........................................................................ 107 Creamy nut Cheese .................................................................. 46Creamy Pumkin Pie smoothie.................................................. 30Cucumber dip ........................................................................... 49

Ddate nut torte with raspberry topping .................................. 96

Eeggnog ...................................................................................... 27eggplant Parmigiana ................................................................. 23

FFlax Crisps ................................................................................ 54

GGarlic dill dip ......................................................................... 50Gingerbread Cookies - dehydrated Version ............................ 68Gingerbread Cookies - Freezer Version ................................... 69Gingerbread People .................................................................. 133Gluten Free Millet Pie Crust ................................................... 132Green Eggnog Smoothie............................................................ 77Guacamole ................................................................................ 53

HHazelnut Pecan Pie Crust .......................................................... 79Healthy decadence Fudge......................................................... 116Herbed Mashed Potatoes........................................................... 24Hemp eggnog smoothie............................................................ 28


Holiday Chocolates ................................................................... 114Horse radish Coleslaw (raw) ................................................... 32

Iicing .......................................................................................... 106

JJam Filled Hazelnut Cookies .................................................... 134Jelly Bellies- Freezer Version .................................................. 74

KKatherine's Cranberry nut Bread .......................................... 130

LLasagna (baked, gluten and dairy free)) ................................... 22Lasagna alive ............................................................................ 20Latkes Come alive (raw) .......................................................... 33Latkes Gone Green (baked, gluten and dairy free) ................... 36Latkes traditional style (almost!) (baked, gluten and casein free) ................................................. 34Love Cakes ................................................................................ 94Love Fudge ............................................................................... 119

MMacadamia Cream Cheese ........................................................ 47Macadamia nut Cream ............................................................. 110Marinara sauce ......................................................................... 16Mock Chopped Liver.................................................................. 36Mock salmon ........................................................................... 51Mushroom Gravy....................................................................... 25

N

'not" tuna salad ....................................................................... 52

P


Pecan Pie................................................................................... 82Pesto .......................................................................................... 52Pineapple-Mango Coconut Cream tartlets............................... 84Pumpkin seed apple slices ..................................................... 45Pumpkin Cheese Cake .............................................................. 90Pumkin Pie................................................................................ 86Pumpkin Pie smoothie.............................................................. 29

Rrainbow Frosting ...................................................................... 109raisen Fudge ............................................................................. 120rawvioli .................................................................................... 19

Ssandwich Cookies – Freezer Version........................................ 72sandwich Cookies- dehydrator Version ................................... 70savory Vegetable spread .......................................................... 51sour Cream ............................................................................... ?spinach dip ............................................................................... 50snow Balls ............................................................................... 121strawberry Layered Cheese Cake ............................................. 92strawberry Parfait .................................................................... 110sweet and sour Cabbage Borscht............................................. 38

T“tapioca"................................................................................... 111

UUn-refried Beans ...................................................................... 53

VValya’s Latest egg nog ............................................................ 30Vanilla ice Cream ...................................................................... 113Veggie Crepes .......................................................................... 55


WWhite Frosting .......................................................................... 109


Holidays are a time of celebrationand cheer. they’re special events when you set aside time to get together with friends and family and simply appreciate one another.one thing that all holidays and celebrations have in common is that they tend to focus on food.Christmas cookies, thanksgivingturkey, Halloween candy, Hanukahlatkes, easter eggs, birthday cake… one could have a field dayplaying word association games. Unfortunately, most of the foodsthat you associate with holidays and celebrations are high fat, sugar-laden, refined dishes that do nothing to enhance your health and doeverything to expand your waistline.

in Healthy Holiday traditions, dr. ritamarie shares her simple strategies and delicious recipes so that you can enjoy the holidays and maintain your health at the same time. inside this book are dozens of holiday recipes to delight your palate and keep your loved ones begging for more.

The first edition was published in December 2007 in the Uniteds3.amazonaws.com/drritamarie/materials/Healthy_Holiday_Traditions.pdf · 2 HeaLtHy HoLiday traditions: Christmas, Hanukkah

Documents

The first edition was published in December 2007 in the Uniteds3.amazonaws.com/drritamarie/materials/Healthy_Holiday_Traditions.pdf · 2 HeaLtHy HoLiday traditions: Christmas, Hanukkah