jeremy a. safron

Allrightsreserved.PublishedintheUnitedStatesbyCelestialArts,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.crownpublishing.comwww.tenspeed.com

CelestialArtsandtheCelestialArtscolophonareregisteredtrademarksofRandomHouse,Inc.

OriginallypublishedintheUnitedStatesindifferentformbyCelestialArts,Berkeley,California,in2003.Thisnew,revisededitionincorporatesmaterialfromTheRawFoodsResourceGuide,originallypublishedin1999bytheRawTruthPress,Paia,Hawaii,andsubsequentlyrevisedbyCelestialArts,Berkeley,California,in2005.Copyright©1999,2005byJeremySafron.

LibraryofCongressCataloging-in-PublicationData

Safron,Jeremy,1971-Therawtruth:recipesandresourcesforthelivingfoodslifestyle/JeremyA.Safron.—2nded.p.cm.Summary:“Integratesnewresourcesandtipsontherawfoodslifestyleintoarepackagededitionofthisrawfoodsrecipebook”—Providedbypublisher.Includesindex.1.Cooking(Naturalfoods)2.Rawfoods.I.Title.TX741.S242011641.5′63—dc22

2010035484

eISBN:978-1-58761369-2

FrontcoverfoodstylingbyKimKissling

Contents

CoverTitlePageCopyright

PrefacetotheSecondEditionIntroduction

RawFactsRawFoodsRawToolsRawTechniquesRecipesDRINKSAPPETIZERSFRUITDISHESFRUITSOUPSSAVORYSOUPSSALADSDRESSINGSSIDESENTREESDESSERTS

ReadingListGlossaryIndex

PrefacetotheSecondEdition

Everyjourneybeginswithasinglestep,yetwhereitleadsdependsuponthe choices we make along the way. In the past two decades, I’vecontinually evolved my relationship with food in order to eatsustainably, simply, and in harmony with nature while enjoying adiversity of flavors and maintaining a sublime level of health.Sustainablelivingismorethanjustelectriccarsandsolarpanels.Everyitemwebuyhassomeimpactontheglobalecologybasedonhowmanyresources it takes to get from farm tomarket. Seventy percent of theworld’s transportation is used tomove or obtain food. People used tofarm at home and produce a large amount of their own food. In the1950s,morethan50percentofpeoplegrewsomeportionoftheirfoodintheirbackyards.By1980,lessthan5percentgrewtheirownfoodandby2010,it’slessthan1percent.Havingapersonalinteractionwithourfood helps custom-design the food for our particular needs. A healthyenvironmentgrowshealthyfood,whichinturncreatesahealthyperson.IrememberthefirsthealthychoiceImadewhenIdecidedtoboycott

Coca-Colaandrainforestbeefduringhighschool. Idiscovered thatmyactionshadeffectsonwhatwouldbeperpetuatedinconsciousnessandsoldinthefuturemarketplace.Mypersonalchoicesindietaryrestrictioneventuallyledmetobecomingavegetarian.Iputasidemeatinordertoliveamorecompassionateandpeacefulexistence.Soonafter,Ibecameavegan and disposed of all animal products inmy life. I fervently readingredientsoneverypackagedproductIconsumedorusedonmybodyand I ate only at vegan food establishments. I felt healthy and strong,knowingIwasdoingmyparttomakeadifference.

I first encountered wheatgrass and some of the basic ideas of rawliving foods in 1991. It allmade somuch sense tome, so I began toincorporatethatwayoflivingintomydailylife.Istartedeachdaywithwheatgrassandjuicesandsmoothies.Ibroadenedmypalatebyseekingoutexoticfruits.Iwouldoftenplayinmykitchen,creatingrecipesbasedononesIusedtoeatandfindingawaytomakethemallraw.Istudiedsome raw foods recipebooks and took trips to tropical climates to eatthespecialfruitsthatgrewthere.Ibegantoeattoliveratherthanlivetoeat.Aftermorethantwoyears,Iwasalmost100percentrawandtheonly cooked food I ate was the vegan chocolate cake from Angelica’sKitcheninNewYorkCity.KnowingthatIwantedtobecompletelyraw,I decided to create my own catering company called Loving Foods; Iwantedtoeducatepeopleaboutrawfoodandprovidedeliciousmealstoshow that raw food wasn’t just nuts and salad. We launched inWoodstock,NewYork,in1993,togreatsuccess,andIchosenevertoeatcookedfoodagain.ImovedtoMauitobetheheadchefataretreatcenter.Onenight,asIwas servingdinner,a fewof the localneighborscameby—theywouldoften sneak through the woods to sample the evening meal. Themanager of the retreat center said, “There are fifteen people in thisworkshopandmorethantwentypeopleeatingdinnerheretonight,”towhich I replied, “I run the kitchen, not the gate, and I’mwell withinbudget.” He then said, “These people are here for you; you need arestaurant.”Iagreedandsaid,“Ido;Iquit.”In1996,IopenedthedoorsoftheRawExperiencerestaurantinPaiawithmypartnerRenéeLoux.Wedazzledpeoplewithourcreativeandinnovativerecipesandtherestaurantwasabighit.Yetwealwaysheldtoourmottoof“AllRaw,AllVegan,AllOrganic,AlltheTime.”IwrotetheoriginalRawTruthasabookaboutrawfoodandtheconceptsandconsciousness that it’s based on. But the catering business (which hadgrown into a restaurant) had many fabulous recipes to share, so Ievolved the Raw Truth into a recipe book. The original edition wasprintedatafriend’scopyshopandsoldoutinthefirstweekofprinting(therewerealmostnorawfoodbooksavailableatthetime).SoonItookover a friend’s shop in San Francisco and the second Raw Experiencewasopened.I consulted for other restaurants and began leading my own

workshops. I continued to studyherbology, naturalmedicine, farming,permaculture, and exotic fruits and constantly worked to improvemyunderstandingofhealthyeating.Sadly, in1999weclosedthedoorsofthe Raw Experience. I continued teaching and spent a fair bit of timeusingmybodyasmylaboratoryandlearningwhatworkedbestforme.Iwouldoftenfast,orlivesolelyonfoodthatIpickedmyself.CurrentlyIgrowmuchofwhatIeat,andIincluderawdairyinmydiet.Irecentlyhad the opportunity to work with the University of Hawaii culinarystudents in a sold-out event. The students and public were awed anddelighted by the fantastic five-course meal these culinary studentsprepared. It is a true pleasure to see raw food cuisine becomingmoreand more widespread and accepted. I’ve always found that the mostimportantingredientinanymealistheloveandattentionwebringtoit.Above all, raw food is about connecting with nature and beingecological,sustainable,andhealthy.

Introduction

With the correct tools and the proper resources, we can accomplishanythingwewish.Experience (whatwedo)plus knowledge (whatwelearn)givesuswisdom(whatwecanshare).

RawExperience

Experienceisthegreatestteacherthereis.Ourlivesareourlessons,andcontainedwithinthemistheinformationthatwillallowustogrow.Itisuptoeachofustodecidewhatourlifewillhold.Eachlessonwelearnleads to thenext,andasweencouragegreaterdiversityofexperience,ourability tocomprehendour life lessons increases.Themanychoicesthatwemakehelpdefinehowwe relate to theworld.Wechangeourworldasmuchasourworldchangesus.Thelessimpactweinflictuponthisworld,thebetterwewillbeabletoenjoyitinourfuture.Readingor hearing about the experiences of others is not the same asexperiencing something ourselves. We may understand someone else’sexperience,butlearningfromitisadifferentmatter.Themorepositiveour experiences, the more positive we become about our lives. Savoreachexperience,fortheyallhelptomakeuswhatweare.

RawKnowledge

Afundamentalprincipleofrawfoodismisthat lifepromotes life.Foodfresh from nature’s garden contains a wide range of nutrients and apowerfullifeforce.Rawfoodistsbelieveinlivingascloselytotheearthas possible and respecting all life.We suggest growing your own foodandtradingwithotherfarmers,obtainingitfromlocalfarmers’markets,or even foraging for it.We advocate theuse of food asmedicine, andfastingasawaytocleanseandpurifyyourbodyandsoul.Werecognizethat if you feedapersona sprout theyeat for aday,but if you teachthem to sprout, they eat for life and can teach others, too. With thecorrecttoolsandtheproperresources,wecanaccomplishanythingwechoose.Foodsthathavebeenheatedoroverlyprocessedhavelostmost(andoften all) of their life force. The beneficial enzymes in food arecompletely destroyed by the heating process, causing the digestivesystemandbodytoworkmuchhardertogainanyenergyornutrition.Ifwe heated the human body to over 108°F, it would be veryuncomfortable,andifwewentover116°F,itwouldbedead.Thesamecanbesaidofourfoods.Anothertenetofrawfoodismisthateatingtoliveisbetterthanlivingto eat. Most of what is consumed today is overly processed factoryfarmed consumables. In fact, much of the food eaten today is “ediblemedia;” mainstream society eats for entertainment rather than energyandnutrition.Thisediblemediausuallycontainslittletononutritionorlife force,but it iswellpackagedandmarketed, sopeople continue toeatit.Manypeoplehave thought theycouldoutsmartnatureandprofitbyisolatingthebeneficialsubstancesinafood.Atfirstpeopleateorangesandwerehealthy.ThensomeonediscoveredvitaminCanddecidedthatitwasthehealthfulpartoftheorange.Lateritwasrealizedthatascorbicacidwas important for theabsorptionof vitaminC.Then they figuredout that it was the bioflavonoids they needed. Eventually, they willrealize that all we needed was the orange all along, and that naturemadeitperfectlyinthefirstplace.There aremany different ideaswithin theworld of raw food. Somepeople consider raw food to consist only of fruits and leaves, whileotherssuggestdiningonelaboraterawrecipesmadeinthetraditionofavariety of cultures. There are groups that eat only living food—foods

thatmayhavebeencookedatonepointbuthavebeenfullydigestedbya living culture like miso or nama shoyu. Sproutarians eat mostlysprouts, and fruitarians eat only fruits. My current philosophy is bio-unity—beingonewithnatureandforagingorgardeningasmuchofthefoodthatIeataspossible,andalwaysbeingcreativeandlovingwithmyfood.Mysuggestion forpeople transitioning toa raw lifestyle is “take thebest and leave the rest.” Find the raw food philosophy or style thatworkswith your life.Whether it is starting the day raw and going aslongasyoucan,ortakingonedayaweektoeatonlyrawfood,besuretotransitioninacomfortableway.Goingrawisveryeasyforsomebutmorechallengingforothers,justlikebecomingvegetarian.Itisamatterofmaking a conscious choice to eat from theplant kingdomand theneducatingyourselfproperlyinordertomaintainahighlevelofhealth.Eatinginvolvesintentaswellasnutritionandlifeforce.Whenweeatfoodsmadewith love,we are inspired;whenwe eat foodsmadewithsugar,wegetupset.Thewayfoodishandledandcaredforalsoaffectsitsgeneralenergy.Food is sensitive toenergy: intentandactioneitherhelp keep the food pure or corrupt it. Grandma’s soup doesn’t healbecauseoftherecipe;it’sGrandma’slovethatheals.Aromanticdinnerisn’tromanticbecauseoftheingredients;it’sthelovethatmakesitwhatitis.Theseexamplesdemonstratehowourintentandthoughtscanaffectourfood.Thisistrueforlifeaswellasfood.Ifweenterintoasituationwithpositiveintent,wecandoanything,andifweactwithnegativity,anger, fear, and worry, we just can’t seem to do anything right.Rememberthatyourwordsandthoughtsmakeupyourworldandthatourbodiesand livesarea reflectionofourmind’sexperienceof itself.We are what we think: positive, loving intentions create positiveexperiences.Intentioniseverything.

RawOrigins

Alllivingcreaturesontheplanet,exceptforhumans,eattheirfoodinaraw form. No one has to tell the cow to eat grass or the bear to eatberries—theyjustdoit.Ashumanshaveevolved,however,mostpeople

havebeenledawayfromnatureandrawfood.Inreaction,championsofrawfoodismhavearisentocarryforthnature’scause.Oneof the early andbetter-knownadvocates of raw foodwas Jesus

Christ.ChristwasamemberofacommunityknownastheEssenes.TheEssenes lived on sprouts and grasses as well as dehydrated breads.Edmond Bordeaux Szekely expounded upon the Essene teachings bybringingustheEsseneGospelofPeace(atranslationfromtheDeadSeaScrolls).AnotherearlyadvocateofeatingfreshrawfoodswasLeonardodaVinci.Leonardounderstoodtherelationshipbetweeneatingwellandthinkingwell.ManypeoplehaveheardthatLeonardowasavegetarian,but not as many know of his writings in which he spoke of theimportance of using fresh raw fruits and vegetables as one’s primaryfoodsource.More recently, several people have stepped forward to revive and

broadcast the message of the benefits of raw food. These revivalistsincludeDr.AnnWigmore,whoinherlifetimespreadknowledgeaboutthe importance of sprouts and introduced wheatgrass into the humandiet; Paul Bragg, the originator of health food stores and a pioneer ofhealth through proper exercise and nutrition; Norman Walker, whoresearched the healing benefits of juicing and invented the NorwalkJuicer, a juice press that allows us to get themaximumnutrition andminimumoxidation fromour juiceand to thisday is stillarguably thefinest juicer available; T. C. Fry, who expounded the teachings offruitarianismandhelpedbringabout thenaturalhygienemovementofthe 1970s; and Herbert Shelton, whose teachings on fasting andcleansinghaveinspiredsomany.Alltheseteachershavebroughttolightthecrucialteachingsofeatinguncookedfoodsstraightfromnature.More recently, an environmental movement revolving around raw

foodhasemerged.Manypeoplewishtoseekoutnature,whichhasbeeneradicated inmanyplaces, to regain their health and their connectionwithMotherEarth. Just by eatingnaturally andbyproducing as littleimpactonourbodies (and theplanet)aspossible, each individual cancontributetotherawfoodmovement.Remember,youarewhatyoueat.Thetools,techniques,andrecipesyou’llfindonthefollowingpageswillgive you a solid understanding of raw living. Use the knowledge toinspireorenhanceyourownrawexperience.

RawFacts

The advantages of eating raw food include everything from benefitingfrom the live enzymes contained in raw foods to ingesting a greaterquantityofvitaminsandothervitallife-forcenutrients.Heatchangesthemakeupofallthings.Whenfoodisheated,it ischemicallyalteredandlosesmostofitsabilitytoprovideenergy.Eatingrawitemsmakes100percent of the food’s nutrition available to us. According to Dr. AnnWigmoreoftheAnnWigmoreNaturalHealthInstitute,thesamefoodincooked form can have up to 85 percent less nutritional value. Oncecooked, many foods combine to form new substances that may bepalatablebutarebynomeansbeneficial.Eatinglivingfoodsalsohelpsustoobtainallofitsenzymes,catalysts

thathelpusdigestourfood.Enzymesremainintactbelowtemperaturesof 116°F (and ideally below 108°F); higher temperatures destroy theenzymes and our bodies have to work harder to digest the foods weconsume. Enzyme-rich foods help provide our bodies with a moreefficient energy source. Raw foods rapidly digest in our stomach andbegin to provide energy and nutrition quickly. When you consumecooked food, either aloneorbefore raw food, it can causea conditioncalled leukocytosis, an increase in white blood cells. Our bodies mayrespondtocookedfoodasifitwereaforeignbacteriaoradiseasedcell,whichcausesour immunesystemtowasteenergyondefendingus.Byeating only raw food or eating raw food before cooked food, you canpreventleukocytosis.Raw food contains all the enzymes necessary to break itself down,

thereby providing you with the maximum amount of energy withminimal bodily effort. Raw food is therefore more wholesome,assimilable,anddigestible.Foodeatenrawcreatesverylittleimpacton

thebody’ssystems.Ialsofindthatrawfoodshaveafargreaterrangeoftastes than cooked foods. Plants take Earth’s natural resources andproduceasubstancethatprovidesenergywithnoneedforalteration.Itis truly a gift to be respectful and gentle with the foods that natureprovides,intheprocessbenefittingbothourselvesandthenaturalworldwelivein.

BenefitsofRawFood

Awiderangeofbenefitscomesfromeatinganidealdiet.Oneofthebestadvantagesofeatingrawfoodistheabundantenergyitprovides.Energythat is spentdigesting cooked food canbemade free forus touse forother thingswhenwe eat raw. People eating raw foods find that theyneed to sleep less to feel restedandoftenattest toachieving lifegoalsthat seemed unachievablewhen on a cooked food diet.Many athleteshave found that light rawmealsgive themamore sustainable formofenergyandallow themto surpass theirprevious records.Studentsalsofind that raw food gives them amore balanced blood sugar level andhelpsthemthinkmoreclearlyandstaymorefocused.Indigenouspeoplethroughouttheworlddemonstratethegreat lifeextensionbenefitsthatraw foodhas tooffer.Manyof these cultures eat aprimarily rawdietandlivemuchlongerlives.Peopleeatingrawfoodalsofinditenhancestheirbeauty.Mostofall,peoplewhoeatwellfeelgood.Feelinggoodisthe essence of life.We enjoy our livesmore whenwe feel good. TheHawaiians say that the most valuable thing a person can have is apositive attitude. By eating well and feeling good, we can be morepositiveandcreateabetterlifeforourselvesandthosewelove.

APlant’sIntention

Aplant’s intentionistogrow.Itsproutsfromaseedandproducesanduses chlorophyll to combine sunlight and carbon dioxide with othernutrientsfoundinsoiltocreatemoreofitself.Asmoreandmoreleaves

are produced, a plant matures enough to bear fruit. Plants take theelemental minerals in soil (in their raw form), absorb them, andtransformthemintoorganicmineralsthatanimalscanassimilate.Plantsarenotharmedwhentheir fruit iseaten. Itactuallybenefits theplant.Thefruit’s intentionistobeeatensothatitsseedscanspreadtootherplaces to further propagate the species. To enable this process, fruitlooksandtastesdelicious.Itmanyways,allcreatureswhoeatfruitaregivinglifetofuturegenerationsoffruit,aswellasabsorbingnutrients.Someplants continually produce fruit,while others produce fruit onceandpassbackintotheearth.Plantaseedandcreateafuturemeal.Aswesow,soshallwereap.

PreprogrammedversusProcessed

In today’s world, commercially produced foods are grown with anagenda.First,aseedisplanted,usuallynotwiththeintentiontoforwardlife,butrathertobenefitthefarmerfinancially.Then,astheseedsgrowintoplants,theyareoftentreatedwithtoxicchemicals(undertheguiseof protecting the plant and us from bugs). After that, the plants areeither harvested by fossil fuel–burning machines or by poorly paid,disgruntled workers. The fruit and vegetables produced from theseplantsarethenshipped,usuallymanymiles,beforebeingtossedaroundbyworkerswhocarenothingfortheproduce.Oftenthenextstepisthatanunderpaidproduceclerkputsthefruitsand vegetables on a shelf, where they are sprayed with chlorinatedwater after they have been coated with an animal-based wax. Thisproduce is often made to look homogeneous, and it tastes like asyntheticversionoftherealthing.Inthestore,thefruitsandvegetablessit under fluorescent lights until someone buys them and takes themhome.Sometimestheproduceissenttofactories,wheremachineswithgreaseanddirtflyingaboutmash,mutilate,cook,andkilleverypossiblerawnutrientandallthefood’slifeforce.Thenthefruitsandvegetablesarepackagedandsenttoasupermarketnearyou,wheretheysitontheshelf indefinitely. By the time you buy the box or can containing thefruits and vegetables, there may be more nutritional value in the

packagethanintheproductinside.

FromtheTreeRighttoMe

Conversely,therearestillsomefarmerswhorefusetoparticipateinthemass mechanization and chemicalization of the food industry. Theygrow their food without chemicals or pesticides and still harvest byhand.This food is referred toas“organic”or“unsprayed”and, fromanutritionalandenergeticpointofviewitisthebeststore-boughtfoodtoconsume. There aremany alternatives to shopping at a grocery store.Localfarmers’markets,farmstands,co-ops,andnaturalfoodstoresofferan abundance of consciously raised, organic, unsprayed, and locallygrown food.Homegrown foods and those harvested from thewild arethebestavailable.Onlynatureandtheforagerareinvolvedincreatingadirectconnectionbetweentheearthandhuman.Growingyourownfoodin a greenhouse or garden is a way to ensure that love goes into thegrowthofaplant.Whenweinteractwithourfoodinapositiveway,thefood provides far more energy. Positive interaction with plants canincreasetheplant’syieldandvitality.

Enzymes

Live enzymesare essential todigestion.Enzymesbreakdown the foodwe eat into a usable form for the body. When a food is exposed totemperaturesgreater than116°F(or, toa lesserextent,anythingabove108°F),mostofitsenzymesarekilled.Enzyme-depletedfoodcanbeveryhardtodigestandprovidesthebodywithverylittleenergy.Withoutthevaluable enzymes contained in raw and living food, our body mustproducesomeofitsownenzymestodigestfood.Thisprocessleavesthebody drained of energy. Raw and living food can fill the body withenergy and vibrancy rapidly by breaking down food quickly for easydigestionandassimilation.Sincemanynutsandseedscontainacoatingofenzymeinhibitorsthatstopthedigestivebreakdownoftheseed,seeds

shouldbesoakedinwaterorsproutedsotheybecomedigestible,alive,andpackedwithnutrients.

AssimilationandElimination

Illness and disease are symptoms of either poor assimilation or poorelimination. For many reasons, from a deficient diet to poor lifestylechoices, thebodycanbecome filledwith toxicmatter thatpoisons thebody,mind,andspirit.Thistoxicmattersometimesclogsthebodyandgreatly reduces the ability of the body to absorb nutrients. The bodythen becomes starved of valuable vitamins,minerals, and amino acidsthat keep the body functioning optimally. This is known as poorassimilation.Whentoxicorharmfulsubstancesaretakenintothebodybutcannotbemovedoutofthebody,itiscalledpoorelimination.Organicrawandliving foods benefit both assimilation and elimination, helping to keepthebodyfreefromillness.Thefoodsmanypeoplehaveconsumedearlierin lifehaveoftenbeen less thanhealing for their bodies, and this canresult in a clogged colon. The colon is where we get most of thenutrition out of our foods. At present,many people have their colonscloggedwithfecalmucoidmatter.Thisdebriscansometimescoverthemajority of the surface area of the intestinal walls. The walls of theintestinesarecoveredwithmanyfolds,curves,andfingerlikeprojectionscalledvilli,whicharedesignedtotakeinnutrition.Whenthecolongetsoverly impacted with fecal mucoid matter, our ability to take innutritionisdegraded.Manypeopleeatalotandyetareunabletogetwhattheirbodyneeds.In fact, some of the best-fed people in the world suffer frommalnutrition. A contributing factor to effective assimilation is healthyintestinal flora. Eating food in the correct combinations and chewingwellalsoimproveassimilation.Freshrawjuiceandfruitsaretheeasiestto assimilate.Greens and fibrous foods arewonderful for cleaning outthe intestines of old debris. Eating raw food allows for themaximumassimilationofwhat foodhas tooffer.Manyofour true foodcravingsarenutritionallybased.Ourbodiesknowwhattheyneedandsendword

tooursensestoseekoutfoodswiththesenutrients. Inordertoabsorbthenutrientsweseek,weneedtohavehealthyassimilation.Ifnot,wewilleatmuchgreateramountsoffoodinanattempttogetthenutrientsweneed.Rawfood,withallofitsnutrientsandenzymesintact,isveryeasy to absorb and often helps cleanse the body and promote greaterassimilation.Eliminationistheprocessofremovingfromthebodysomethingthat

isuselessortoxic.Manypeoplepickupbacteriaortoxicfoodsubstancesandbecomeill.Thisisbecausetheirbodiesarenotreleasingtheharmfulsubstances. When a healthy body encounters toxic materials, it willquickly pass them out of the system. When toxic materials areencountered by a body suffering from poor elimination, theymay getstuckinthesystemandcausedisease.Toxicdebriscanbuildupinthebodyformanyyearsandeventuallycausehealthissues.Byeliminatingpotentiallyharmful substances fromourdiet,weprotectourbodyandpromotegreaterhealthandlongevity.

OrganicallyDistilledWater

Water is one of the fundamental elements of life, and humans arecomposedofalmost80percentwater.Findingpuresourcesofwater isoftheutmostimportanceinthismodernera,whenenvironmentaltoxinsabound. In ancient times, the purest water came from wells, streams,andrainwater.Now,ahundredyearsaftertheintroductionofchemicalsandpesticides,wellwater,rivers,andrainareoftenpolluted.Tapwaterisevenworse,asithasusuallybeentreatedwith“cleansing”chemicals.Additionally,tapwaterandbottledwateroftengothroughplasticpipes(a syntheticmaterial, neither organic or inorganic). There are variousmethodsofobtainingpurewaterthroughmechanicalornaturalmeans—such as evaporation or filtration—but the best source of all is directlyfromplants.Plants have the natural ability to distill water. A tree will draw

inorganic minerals into its roots from stream runoff, rain, andunderground springs and transform it into organically distilled waterthatitwillstoreinitsleavesandfruits.Thisorganicallydistilledwater

held in the plant’s living cells can be obtained by juicing or eatingwatery fruits or by drinking coconut water. The method by whichmodernwaterpurifiersremoveunwantedchemicalsandbacteriaisverysimilar to that of a plant. Filters range from those that eliminate onlyodorsand tastes to those that removeallunwanted inorganicmineralsandharmfulbacteria.Manypeopleinthenaturalhygienetraditionusewater distillers, which evaporate thewater and recondense it, leavingany toxic sediment behind. There are also companies that sell bottledwater that is especially pure and water that has been ozonated oroxygenated.Both filtered water and organically distilled water can be further

improvedthrougharestructuringprocessthatresultsinwhat’sreferredtoaschargedwater.Tomakechargedwater,pourpurifiedorcleanwater(water thatdoesn’tneed tobe filteredorpurified, suchas freshspringwaterorwellwater)backand forth three to seven timesbetween twoglassjars,thenleaveittosettleinoneofthejars.Addaquartzcrystaltothewater,thenputthewaterindirectsunlightfortwenty-fourhoursormore.Theresultingwaterwillberechargedandholisticallystructured.

TheFourLivingFoodGroups

Thefourprimarycategoriesoflivingfoodsarefreshfood,sproutedfood,culturedfood,anddehydratedfood.Freshfoodisanytypeofrawfoodthatisreadyforuseinitsvibrantunadulteratedform.Examplesoffreshfoodsarefruits,vegetables,freshherbs,andotherharvestedfood.FreshfoodsrepresenttheelementofWaterandarelifegiving.Sprouted food is any typeof seed,nut, grain,orbean thathasbeen

soakedinwater,exposedtoairandindirectsunlight,and,whenrinseddaily, formsanewplant, beginningwith a sprout. Someexamples arealmondsprouts,buckwheat sprouts, sunflower sprouts,andmungbeansprouts. Sprouted foods represent the element of Air and areregeneratingandcleansing.Cultured food is any type of food that has had a beneficial culture

introduced into it (acidophilus, koji, and bifidus, for example). Thesecultures thengrowandproliferatewithin the food.Someexamplesare

miso,amazake,seedcheeze,kimchee,andtofu.CulturedfoodsrepresenttheelementofFireandareenergizingandtransformational.Dehydrated foodsare those fromwhich thewaterhasbeenremovedthrough gentle drying at low heat. Some examples are dried fruits,Essenebread,anddriedherbs.Dehydratedfoodsrepresent theelementofEarthandareverygroundingandsustaining.Eating100percentrawfoodiseasy.Itdoes,however,requireeatingabalanceddietandacertainunderstandingaboutthefoodsyouconsume.It’sveryimportanttoknowaboutfoods’nutritionalvalueandwhatourbodiesneedinordertomakesuretheserequirementsaremet.Thecharthere gives general guidelines about what makes a well-balanced rawfooddiet.Byincreasingthequantityoffreshfoodsinacookeddiet,thecleansing process begins and helps flush out old toxins and theaddictions that go with them. Greens and fresh fruits are especiallyhelpful inpushingharmfuldebrisoutof thecellsandthecolon.Thesetwoprimaryrawfoodsourcesallowapersonintransitiontoadjusthisbody to eatingmore andmore raw food. As a person feels fuller andmorenourishedfromeatingrawfoods,hemaybegintoexperimentwithlettinggoofcookedfood.Theculturedfoodswillreallyhelpinitiatethisbyincreasingtheamountofassimilationthroughproperintestinalflora.Dehydratedfoodswillalsoassistapersoncravingforsomethingheavy.The chart here shows an ideally balanced raw food diet that can becontinuedthroughoutone’slife.

TransitioningStrategies

Eachpersonisunique,andsoisherwayofeating.Inordertotransformto a raw plant-based diet, some people may need only a short time,while others may require years to comfortably make the transition.PeoplewhowereraisedonastandardAmericanstarch-andmeat-baseddietmaytakeuptothreeyearstoproperlytransitiontoa100percentlivingfoodsdiet.Throughfastingandcleansingpractices,thebodycanberebuilt.Thecleanerandhealthierthebodyis,thequickerandeasierthetransition.Thefourlivingfoodgroupschartherecanhelpstructurea transition that is easy and healthy. When moving toward healthier

eating, it ishelpful towork inconscious stepsand to staywithinyourcomfortzone.Senselessstruggleandself-judgmentonlyimpedegrowth.Dehydrated foods are the closest to cooked foods and canhelp peoplewho are used to eating bread and pasta. Refer to the followinginformationfortheproperpercentagesthatcansupporttransition.

TransitioningTips

Change is the only constant. In our eternal growth,we often seek outnew ways of thinking, living, and even eating. The transitory periodbetweenonewayandanother canbe smoothandeasyorquite roughand challenging. The following are a few tips on transitioning to rawfood,althoughmanycanbeappliedtoalmostanyaspectofyourlife.

•Takeyourtimeandbepatient.Accentuatethepositive.Befocusedonthegoodthingsyouateanddidtoday.Eattherawandnaturalfoodsyouenjoy.

•Startthedayrawandseehowfaryougo.Drinkasmoothieforbreakfast,eatsaladforlunch,andstartyourdinnerwitharawsouporsalad.

•Havearawfooddinnerpartyorpotluckatyourhome.It’sagreatwaytotrynewdishes,turnpeopleon,andsupportyournewlifestyle.

•Eatonenewrawfoodeachday.Findoutwhatfoodsyoulikeanddon’t.Discoverthevarietyofdeliciousflavorsnaturehastooffer.Ifyouknowyourfoods,youcancreateanydish.

•Goonlocalplantwalksandfamiliarizeyourselfwithherbs,fruits,flowers,andgreensthatgrowwildnearyourhome.

•Dineoutatrawcafesandthengohomeandre-createyourfavoritedishes.Itisalsofuntomakeoldcookedfavoritesasrawdishes.

•Alwaysmakethebestchoice.Eatthethingwiththemostlifeforceandthefoodsyouknowwillhelpyou.

•Knowyourselfandeducateyourself.Knowledgeispower.

PERCENTAGESTOSUPPORTTRANSITION

AverageAmerican(Poor)Diet

•80percentcookedfood

•20percentrawfoodOfthe20percentrawfood,mostisdehydrated,someisfresh

“Healthy”AmericanDiet

•60percentcookedfood

•40percentrawfoodOfthe40percentrawfood,20percentisfresh10percentissprouted10percentisdehydrated

ASustainingTransitionalRawDiet

•40percentfreshfood

•20percentsproutedfood

•20percentculturedfood

•20percentdehydratedfood

ARejuvenatingTransitionalRawDiet

ABalancedRawDiet

•10percentdehydratedfood

FourLivingFoodGroups

BIO-DESTRUCTIVETOBIO-GENICFOODS

Bio-Destructive(foodthatishurtful)

Bio-destructivefoodsdamageanddestroythebody’sorgansandcellsanddepletethebody’sabilitytohealitself.Thesefoodsaretoxic.

Foodcontainingchemicals,preservatives,syntheticmaterials,artificialcolorsandflavors

Foodcookedinaluminum

Hormone-raisedanimalproducts

Bio-Degenerative(foodthatisharmful)

Bio-degenerativefoodshaveadestructiveeffectovertime.Theyweakenthebodyandcaneventuallycausedisease.

Overcookedandpackagedfood

Oldandrottingfood

Cannedfood

Foodcontaininginorganicmaterials

Processedfood

Foodcookedinoils

Foodsfrozenfortoolong

Homogenizedandindustriallyprocesseddairyproducts

Foodcontainingunknownandunpronounceablesubstances

Foodmadewithanger

Bio-Static(foodthatisinert)

Bio-staticfoodsrequiretimeandenergytodigest,givingverylittle(ifanythingatall)backtothebody.Thesefoodsmayslightlysustainlife.

Cookedfruits

Cookedvegetables

Cookedgrains

Cookedbeans

Frozenfood

Fooddriedathightemperatures

Bio-Active(foodthatishelpful)

Bio-activefoodshavemanyvitalnutrientsandallowthebodytofunctionoptimally.Thesefoodsbuildandmaintainthebody’snormalprocesses.

Raw,live,organicfood

Wholefood

Amino-richfood

Enzyme-richfood

Fooddriedatlowtemperatures

Bio-RegenerativeorBio-Genic(foodthatheals)Bio-genicfoodsrepairthebodyandpromotelongevityandhealing.

Rejuvenatingfood

Sproutsandchlorophyll-richfood

Culturedfood

Medicinalherbs

Fresh,wild,hand-pickedfood

Foodmadewithlove

FreshFoods

It is very important to consume large amounts of fresh foods, such asfruits,vegetables,herbs,andotherharvestedfoods,whichshouldmakeup about 60 percent of your daily intake. Fresh foods contain a largequantity of organically distilled water (up to 85 percent) and alsocontainmany vital nutrients and vitamins. There is a wide variety offresh foods, but it is often best to eat fresh foods grown in your ownarea.

WhyOrganic?

Organic foods are grown without any chemicals, pesticides, orfungicides. Nonorganic or conventionally grown foods may containdeadly poisons that can cause cell damage and toxic buildup andeventuallyleadtodeath.Thesesyntheticpoisonsarecompletelyforeignto humans and animals, and we are just now beginning to see theireffectsincivilization.Mostfarmsgrowsprayedfoodsbecausethespraykeeps the pests away, thereby ensuring a larger crop even though thefood is deadly. Organic foods are grown the way nature intended,fertilized only with compost made from other organic foods or seavegetablesorplantmatter.Plantsgrownonlywith these fertilizersareconsideredgrowninaveganmanner(withnoanimalproducts).Otherorganic farmingmethods entail fertilizing cropswithmanure and fishemulsion: these are considered organic only if the animals were fedorganically.

SeasonsofFruit

Throughout the year,most fruits transition from a fruiting stage, to adormantstage,toaleaf-andbranch-growingstage,toafloweringstage,andthenbackagaintofruiting.Eachvarietyoffruithasitsowncycle;sometrees fruit in thesummer,whileothers fruit in thespringor fall.Some trees fruit at different times based on their elevation or where,

exactly, they are grown. For more information, contact your localfarmers to learn what fruits are in season where you live, and startkeepingalocalseasonalcalendar.

FoodCombining

Some foods go together quite well, such asmango and papaya, whileothers don’t, like onions and persimmons. For the most part, foodcombining is intuitive; we do what feels best for our bodies. Somecombinationsmayworkwonderfullyforonepersonandnotaswellforanother. There are many philosophies about food combining; someteachingssuggestthatitisbesttoeatfruitsseparatelyfromvegetables.Someevenadviseeatingeachtypeoffoodalone.Theprimaryreasoningbehindtheseideasisthatdifferentfoodstakedifferentamountsoftimetodigestandsomecanevenimpedethedigestionofotherfoods.Foodsareoftendividedintogroupssuchasacid,subacid,andsweetfruits;grains;greens;andotherveggies.Peoplewhopracticeproperfoodcombiningtrytoeatonlyfoodsthatareclassifiedinthesamegroupatthesametime.Ithasbeensaidthatfruits,ifeatenalone,takeonlythirtyminutes todigest,whereasmostother foods takeup to sevenhours todigest. For this reason, melons are best eaten alone. Melons will beabsorbedintothebodyinfifteenminutesifeatenbythemselves,butifeatenincombinationwithsomethingelse,theymaytakeaslongastheother food eaten to be digested. The best sign as to whether you areproperlycombiningfoodsittolookatthequalityofstoolproducedandthe sensation the foods give to your body.When foods are eaten in apropercombination,youwill feelgoodandproduceno flatulence,andyour stoolwill be solidandnot containanyundigested foodparticles.Creativedigestionisthepracticeofeatingwhatfeelsgoodbecausethebodyalwaysknowsbest.

Juicing

Juicingisextractingtheorganicwaterfromfruitsandvegetables,whichconcentratesthevitaminsandmineralsbyremovingthepulpandfiber.

Juicing is a great way to stay hydrated and enjoy a wide range ofnutrition.Juicingisextremelycleansingandhealing.

FreshIsBest

Thereisgreatbeautyinconsumingfoodsrightunderthetreetheygrewfrom.Muchofthefoodthatiswidelyavailabletousisshippedallacrosstheworldandstoredforextendedperiodsoftime.Food,whenattachedtoitsrootorplant,isstillintheprocessofgrowing.Whenweharvestit,itholdsitslifeforceforonlyashorttimeandthenbeginstodecompose.Thecloseryouaretothesourceoftheharvest,thebetterthequalityoffoodandthemorevitalitis.Thereareavarietyofwaystogetclosertothe sourceof the foodyoueat.Oneway is to contact local farmers inyour area. Another way of obtaining fresh foods is to go to a localfarmers’market.Ofcourse, theeasiestway is togrowyourown.Foodthatwecoparentisofthegreatestvaluebecauseitcomesimbuedwithourownenergy.Interactionwiththeplantsweeatcanhealusandhelpusgrow.Remember,youarewhatyoueat!

EasyIndoorGardening

Many plants grow easily indoors. Indoor gardening can be crucial forcity survival or just to supplement your winter diet with fresh home-grownfoods.Sproutsarethemostnutritiousandmostrapidlygrowingof any indoor-grown food. For instructions on sprouting, see How toSprout.However, it’s easy to grow some fresh foods indoors, too. Beettops cangrowbeet greens, and celerybottomswill grow leaves.Beetsandothergreenscanbegrowneasilybyplacingthetopofthebeetorthebottomofacelerystalk inashallowtrayordishofwater.Afterafew days, the greens begin to grow and can be harvested for manyweeks.Herbssuchasbasilandparsleycanbegrownindoorsyear-round.Just provide a bit of light and nourishing soil plus an ample dose ofwater and you will have a beautiful array of herbs. Even hot pepperplantsandedibleflowerscanbegrownindoorseasily.Indoor growing systems are also a goodway to grow vegetable and

small fruit crops as well as an abundant supply of herbs. Hydroponic(water-grown) or traditional soil-grown plants can be grown indoors.Thismayrequiresupplementallighting(fluorescent,halide,orsodium)inordertogetasubstantialyield.Therearemanybooksandguidestogrowing everything from tomatoes to strawberries in a basement orwarehouse. Greenhouses and solariums are some of the best ways togrowyourownfoodyear-round.

CuttingandStoringFreshFoods

Whenwebiteorcutintoafreshfood,weruptureitsauricfield.Weareessentiallybreaking the food’s safety seal,which ismadeupof all thecellsofthefood.Whenwesliceorpuncturethesecells,weopenupthefruitandallowittobegintooxidize.Oxidationistheprocessbywhichoxygencombineswithotheravailablemineralsandfeedsbacteriasothefruit cangoback to the soil andnourish the seedswithin it.All of ushave experienced biting into an apple, setting it down for a fewmoments,andseeingitturnbrown;that’soxidation.Thisisonereasonthatthebestmethodforextractingjuicefromafruitorvegetableistopress it.Bypressing,wecausecells torupturefromwithinratherthancuttingorpoppingthecells fromtheoutside.Pressed juicetakesuptotwenty-fourhourstooxidize,whileanymasticatedorcentrifugallymadejuices oxidize in less than an hour. The way we store foods is alsoimportant.TheancientEgyptiansstoredfoodinpyramids.Thisallowedgrains and seeds to be stored for considerably longer periods of time.Thekamut found inKingTut’s tomb thousandsof years laterwas stillviable and sprouted. Temperature and light play major roles in thestorageof foods.Warmthanddirect lightmakefoodbreakdownmorequickly.Sokeepyourfruitsdry,cool,andoutofthesun.

SproutedFoods

Sprouted foods, such as almond sprouts, buckwheat sprouts, sunflowersprouts,andmungbean sprouts,areoftenveryhigh inchlorophyll. In

manyplants,thehighestlevelsofchlorophyllexistwhiletheplantisinitsyoungestandmostvitalstages.Sproutedfood isveryhelpful in thebuildingofnewcells,providesexistingcellswithadditionaloxygen,andhelpsrejuvenatethebody.Plantsknowthattheirseedsorseed-ladenfruitswillbeeaten—infact,they plan for it. All seeds, nuts, beans, and grains are coatedwith anenzyme inhibitor.This inhibitor isdesigned toprotecta seed from thedigestivesystemofanimals.Wheneatenwholeandraw,seedscanpassthroughananimal’sdigestivesystemintheirentiretyandbeplantedina pile of fertilizer to grow a new plant. The best way to release theenzymeinhibitoristosprouttheseedortogrinditintoapowder.Whenwe grind a seed, we are able to digest it, primarily because we havecreatedagreatersurfaceareaandbrokenthroughtheskincoatedwithan enzyme inhibitor. Chewing well is a great way to grind seeds.Sprouting, however, completely releases the enzyme inhibitor andalsoactivatestheseeds.Soakingaseedforfifteenminutesreleasesupto50percentoftheenzymeinhibitors.Therecommendedsoakingtimeslistedin the chart here are the times required for the maximum release ofenzymeinhibitors.

TheBenefitofSprouts

Sprouts are potential energy unleashed. The sprout is the youngestgrowthofaseedornut,whentheenzymeinhibitorshavebeenreleasedandthefoodhasbecomeenzymerich.Sprouts,whicharequitediverse,areabundant inchlorophyll,averyrichsourceofprotein,andahigh-energyfoodprovidingawiderangeofnutrients.Sproutedseedsalsohavemorenutrition than theirdrypredecessors.Some types of sprouts have as much as five times their originalnutritional value. A sprout is the baby plant, so it puts an enormousamountofenergy intogettingthose first fewleavesout.Thesproutingcycle of a plant’s life iswhere it has themost concentrated nutrition.Thisisbecausethesproutwantstobecomeaplantanditknowsthatitmust get a root in the ground and a leaf up to the sky. Once rooted,survivalwillbemucheasier.Muchlikeallcreatures,sproutsgothroughtheir most rapid development at this early stage. The equivalent in

humanswouldbelearningtowalkortalk;forasprout,it iscreatingawiderangeofenzymesandvitaminsandmineralstogetagoodstartinlife. The young sprouts and grasses contain the highest amount ofchlorophyll that the plantwill ever attain. Sprouts are very nutritiousandhavemanyrejuvenatingbenefits.

Chlorophyll

Chlorophyll is liquid life. All plant life is based upon it. Plants usechlorophyll to transform sunlight andCO2 into sugar andoxygen.Thechlorophyll cell and the human red blood cell aremolecularly almostidentical.Wheningested,chlorophyllisalmostinstantlyabsorbedintothebody

andfeedsabundantamountsofoxygentotheblood,brain,organs,andall cells, allowing them to function at an optimal level. It creates anunfriendlyenvironmentforharmfulbacteria,helpingtoprotectthebodyfromvirusesandinfections.Chlorophyllhelpsbuildtheimmunesystem,detoxifies the organs and cells of the body, cleanses the liver ofaccumulated toxic oils, and aids in healingwounds. Chlorophyll helpsprotect cells from the harmful effects of radiation from electricitysubstations, televisions, computers, X-rays, nuclear power plants, andnuclearwaste.Chlorophyllcanbefoundinallgreenplants,andsomeplants,suchas

wheatgrass,containasmuchas70percentchlorophyll.Sproutingseedsreleasestheenzymeinhibitorsandbeginstheproductionofchlorophyllusinglightandwatertocreatelife.Chlorophyll-richfoodisfullofvitalenzymes and essential vitamins. It increases cell growth and therebyhelps the body regenerate. Young grasses and sprouts are some of thebestsourcesofchlorophyll,buttemperaturesgreaterthan108°Fbegintobreakdown the chlorophyll inplants.Thehigher the temperature, themore quickly the chlorophyll is destroyed, so chlorophyll-rich foodsshouldbeeatenrawandnotcooked.

GrowingWheatgrass

Theyoung shootsof thewheatplant are a great sourceof energyandnutrition.Wheatgrass is a power food andprovides every vitamin andmineral necessary for human survival as well as helps to reduceradiationpoisoningandremoveothertoxinsfromthebody.Wheatgrassisproteinpacked,andoneounceofwheatgrassisequalnutritionallytofourandahalfpoundsofvegetables.Wheatgrassisfunandeasytogrow.Tosproutwheat,justfollowthe

directionsforsproutingseeds(seebelow),andthenspreadathicklayerofwheatsproutsonthesurfaceofatrayfilledwithsoil1½inchesdeep,orspreadthesproutsontheground.Then,coverthesproutswithathinlayerofsoil.Next,coverthetraywithmeshoranothertray.Waterthewheatgrasseveryday tokeep itmoistandafter3days itwillpushupthe top tray.Remove the trayandcontinue towaterasneeded.Whenthe grass is about 5 inches tall, expose it to some sunlight for a fewhourseachdaytohelpenrichthechlorophyll.Wheatgrassisoneofthebest sourcesof this substance, since it contains asmuchas70percentchlorophyll.There aremany varieties of wheat, and all have different purposes.

Winter wheat is better for wheatgrass, soft spring wheat is best forfermenting,andsummerwheatisnicefordehydrationandcereal.

HowtoSprout

Sprouting is the easiestway to grow foods for yourself. You can growsprouts inanyclimateanywhereintheworld. Ifyoucanlivethere,socansprouts.Tosprout,firstselectthetypeofseedyouwishtogrowandrefer to the chart here to find out the optimal soaking time. You cansproutseedsinjustaboutanycontainer,includingaclothbagorevenawickerbasket,althougha largeglass jar (½to1gallon)withascreencoveristhemostpopularsetup.Asageneralrule,forayieldof½gallonofsproutedseeds,use2to3tablespoonsofsmallseedssuchasalfalfaorclover;1½cupsofmediumseedssuchaswheat,oat,orgarbanzo;or2to 3 cups of nuts and rice. After soaking them for the appropriateamountoftime,drainthemandthenrinsethesproutswithfreshwateratleasttwiceadayuntilthetailsareatleastthreetimesthesizeoftheseedinlength.Next,exposeyoursprouts,stillinthejar,tosunlightfor

about15minutestoactivatetheabundanceofchlorophyll.Now,chowdown!

SproutingTips

•Ifusingajar,itisimportanttosetthejarata45-degreeangle.Thispromotesthemaximumamountofdrainageandanidealamountofairflow.Theeasiestwaytodothisisbyplacingitinadish-drainingrackorsettingitinthesinkwithamugorcuptopropitup,orevenstickingitleaningagainsttheedgeinsideaheavybowlsothatithasproperdrainage.Ifusingabasket,fillthebaseofthebasketandsoakitinabowlofwater.Keepthebasketcoveredwithcheeseclothorsilkscreenandsetitsomewherecoolandoutofsunlight(thoughnotintotaldarkness).Ifusingabag,placetheproperamountofseedsinthebagandsoakinwaterovernight.Hangthebagabovethesinksoitcandripandhavemaximumairflow.

•Makesurethatthesproutscanbreathe—usewide-mouthjarswheneverpossible.Tocoverasproutingjar,usemeshwindowscreens,or,inapinch,youcanusecheeseclothorevenanoldT-shirt.Therearealsosproutingjarlidsavailablecommercially.

•Sproutscandrown!Don’tsoakthemfortoolong.

•Buckwheatandsunflowersproutsarebestwhenplantedlikewheatgrassinsoilandgrownintotastygreens.

•Alwaysrinsewithfilteredwatertopromotecleansprouts.

SEEDSOAKINGANDSPROUTINGTIMES

TypeofSeed:AdzukiAmount:1½cupsSoakTime:8hoursSproutTime*:3daysTypeofSeed:AlfalfaAmount:3tablespoonsSoakTime:6hours

SproutTime*:3daysTypeofSeed:AlmondAmount:3cupsSoakTime:8hoursSproutTime*:1to2daysTypeofSeed:BarleyAmount:2½cupsSoakTime:7hoursSprout Time*: 2 to 3 days (plant in soil for grass) Type of Seed:Buckwheat,inhullAmount:2cupsSoakTime:6hoursSprout Time*: 2 days (plant in soil for greens) Type of Seed:Buckwheat,nohullAmount:2cupsSoakTime:10hoursSproutTime*:1dayTypeofSeed:CabbageAmount:3tablespoonsSoakTime:6hoursSproutTime*:1dayTypeofSeed:CarawayAmount:1cupsSoakTime:6to10hoursSproutTime*:1to2daysTypeofSeed:CashewAmount:3cupsSoakTime:5hoursSproutTime*:1dayTypeofSeed:ChiaAmount:3tablespoonsSoakTime:6hoursSproutTime*:2to3daysTypeofSeed:CornAmount:2cupsSoakTime:8to10hoursSproutTime*:3daysTypeofSeed:CuminAmount:1cupSoakTime:7to9hoursSproutTime*:1dayTypeofSeed:DillAmount:3tablespoonsSoakTime:5hoursSproutTime*:2daysTypeofSeed:FenugreekAmount:½cup

SoakTime:7hoursSproutTime*:3daysTypeofSeed:FlaxAmount:3cupsSoakTime:6hoursSproutTime*:2to3days(1hourisokay)TypeofSeed:GarbanzoAmount:1½cupsSoakTime:8hoursSproutTime*:2to3daysTypeofSeed:HazelnutAmount:2cupsSoakTime:8hoursSproutTime*:2to3daysTypeofSeed:KamutAmount:2cupsSoakTime:7hoursSproutTime*:2to3days(plantinsoilforgrass)TypeofSeed:LentilAmount:2cupsSoakTime:7hoursSproutTime*:3daysTypeofSeed:MacadamiaAmount:3cupsSoakTime:5to7hoursSproutTime*:4daysTypeofSeed:MilletAmount:2cupsSoakTime:8hoursSproutTime*:3daysTypeofSeed:MungbeanAmount:2cupsSoakTime:8hoursSproutTime*:3daysTypeofSeed:MustardAmount:3tablespoonsSoakTime:6hoursSproutTime*:2daysTypeofSeed:OatgroatsAmount:2½cupsSoakTime:6hoursSproutTime*:2daysTypeofSeed:PeanutAmount:2cupsSoakTime:8hoursSproutTime*:2daysTypeofSeed:PeasAmount:2cupsSoakTime:7hours

SproutTime*:3daysTypeofSeed:PecanAmount:2½cupsSoakTime:4hoursSproutTime*:1dayTypeofSeed:QuinoaAmount:2cupsSoakTime:6hoursSproutTime*:1dayTypeofSeed:RadishAmount:3tablespoonsSoakTime:6hoursSproutTime*:3daysTypeofSeed:RedcloverAmount:3tablespoonsSoakTime:6hoursSproutTime*:3daysTypeofSeed:RyeAmount:2cupsSoakTime:8hoursSproutTime*:3days(plantinsoilforgrass)TypeofSeed:SesameAmount:2cupsSoakTime:6hoursSproutTime*:2daysTypeofSeed:SoyAmount:2cupsSoakTime:8hoursSproutTime*:3days(1dayfortofu)TypeofSeed:SunflowerAmount:3cupsSoakTime:7hoursSproutTime*:2days(plantinsoilforgrass)TypeofSeed:TriticaleAmount:2cupsSoakTime:6hoursSproutTime*:3daysTypeofSeed:WalnutAmount:2½cupsSoakTime:4hoursSproutTime*:1dayTypeofSeed:Wheat(wheatberries)Amount:2cupsSoakTime:7hoursSproutTime*:2 to3days(plant insoil forgrass)TypeofSeed:WildriceAmount:3cupsSoakTime:9hours

SproutTime*:3to5days*Sprout time is the time between draining the seeds and eating them.The length of sprouting time may vary based on the climate. Theseinstructionsarefora½-gallonjarorbag.

LiveCulturedFoods

Culturedfoods,suchasmiso,amazake,seedcheeze,kimchee,andtofu,help to promote healthy bacteria within the digestive system. These“friendly” bacteria help break down our food and hand us the vitalnutrientsthatweneed.Ahighconcentrationofgoodbacteriaallowsformaximumabsorption and faster assimilation of our food’s nutrients. Astrong concentration of friendly bacteria will also maintain a healthybalance within the intestines and will not leave room for unfriendlybacteriatogrow.

Culturing

Culturing is the process of encouraging the production of beneficialbacteriainfood.Bacteria,suchasacidophilusandthosefoundinfoodslikekojiandmiso,areallveryhelpfulinthebody’sassimilationoffood.Friendlybacterialiveinthedigestivetractandbreakdownfoodsothatitcanfeedourbodies.Therearealsoharmfulculturesthatcangetinsidethebodyandthebestwaytogetridofthemistohaveanabundanceofgoodbacteria.Foodssuchassproutedbeans,nuts,andseedsallcultureverywellwhenintroducedtobacteriaandkeptinawarmplace.Manycultured products can be made easily, such as kimchee, seed cheeze,rejuvelac,andtofu.Fermented foods are living foods. A living food is one with live

bacteriaflourishinginitandthatcontainsorganismsthatcanliveinthebody of an animal in a symbiotic relationship. It is possible to cook afoodandthenculture it,butrawfoodistsbelieve insprouting foods tofermentthem.Itisgoodtocheckwithlocalstorestodeterminehowthefoods you purchase were shipped and stored, because cultured foods

aren’tviableoncetheyarefrozenorheated.Somefoodscultureinhoursandothersindays.Somefoods,suchasmisoandshoyu,canbeculturedforyears.

WhatAreCulturedFoods?

Cultured foods are those that have been predigested by a helpfulbacteria suchasacidophilus,bifidus,orkoji.These livecultures resideon thevilli, small fingerlikeprojections thatextend fromthe intestinalwalls.Thegreaterthesurfaceareaofthevilli,themoreroomthereisforhealthy cultures to live there. The helpful bacteria that reside in ourbodiesoriginallygottherethroughourmother’smilk(ifwewerebreast-fed).Culturedfoodsarelivefoods.Someculturedfoodsmayhavelivedon a cooked product. These foods, such as miso, contain none of theoriginal cooked food, only the live raw culture (unless they arepasteurized, inwhichcase theculture is cooked).Manycultured foodslive on raw food and are considered both raw and live. These are theideal cultured foods. Some great-tasting cultures are even grown onsprouts.

WhatDoCulturedFoodsDoforUs?

Cultured foods both protect us from foreign bacteria and energize usthroughproperassimilation.Thesehelpfulbacteria,suchasacidophilus,allowforhighratesofassimilationofnutrientsfromourfood.Culturessuch as acidophilus also act as a protective barrier against harmfulcultures thatmay seek to invade thebody.New cultures, bothhelpfulandharmful,enterintooursystemthroughthefoodsweeat.Whenwecreate a healthy environment for positive cultures, they grow andproliferate.Thesame is true forunhealthycultureswhenwecreateanunhealthy environment in our colon. Healthy cultures protect us fromdiseasebystandingguardintheintestinesandusheringharmfulculturesontheirway.Often,cleansingpracticessuchascolonicsorenemascanwash away health-giving bacteria along with the fecal mucoid matterimpactedonthecolon.Itisimportanttocontinuallyreintroducehealthy

bacteriaintothesystembothorallyandrectallywhenfollowingacolontherapyprogram. Fasting can also deplete the active cultures living inour system, so it is important to reintroduce cultures into the systemafterlongwaterordryfasts.

HowtoCultureFood

Culturedfoodscanbecreatedbyusingastarterorbycreatingtheidealenvironmentforhealthyculturestobegintogrow.Becauseculturesarepresent in the air around us, there is often no need for a starter.However, using a starter is a great method to ensure you obtain theflavor you’re looking for. A starter is simply a food that is alreadycultured. Unpasteurized kimchee or miso, for example, can be yourstarterformakingyourownbatch.Followingaresomeexamplesofhowtomakeculturedfoods.

STARTERMETHOD(EXAMPLE:KIMCHEE)

Grindorchop1to3headsofcabbage.Add¼cupcarawayseeds.Add3crushedclovesofgarlic.Addthejuiceof5lemons.Add1tablespoonofapreviousbatchofkimcheeor1teaspoonliveacidophilusculture.Place in a Harsch crock or in glass bowls for 5 to 30 days (some

kimcheeisagedformonths),atroomtemperature.Ifusingglassbowls,placethevegetablestobeculturedinonebowlandputasecondbowlinsideittoweighdowntheculturingmix(astoneorjarofwatercanbeusedasaweight), thencoverwithascreenorcloth tokeepawayanypests.(AHarschcrockcanbepurchasedthroughLovingFoodsoryourlocal

Asiandistributor.ItisanearthencrockthathasaV-ringsealonthetop.Thismeans that themouthof the crock is flutedandwater sits in theringedVshapeandthelidsitsinthegrooveoftheV,therebysealingthecrockanditscontents.Airgoesoutbutnotin.)

THEAIRBORNEJARMETHOD(EXAMPLE:REJUVELAC)

Soak1cupofquinoainahalf-gallonjarfor8hours.Drainandrinsethe

seeds twicedaily.After24hours, grind the seedswith6 cupsof freshwaterandplaceinahalf-gallonjar.Letitsitfor12hours.Drainofftherejuvelacandcomposttheseedpulp.Refrigerateandenjoy.(Ifitsmellstoopungent,however,don’teatit.Itshouldsmelllemony.)

WheretoObtainCultures

Cultures can be obtained through a variety of sources. Purchase apreviouslymade cultured food product from your local retail store orcontactahealthproductdistributor.Theseculturedproductscontainthemotherorstarterandcanbeusedtocreateyourownculturedfoodsathome.Somecommonculturedproductsavailableare:

•KimcheefromRejuvenativeFoods

•SauerkrautfromFermentations

•LiveAppleCiderVinegarfromBraggs

•SauerkrautfromCultured

•Kombuchaculture(getthemfromfriends)Cultures can also be purchased in their whole form (not on asubstance).Theseareusuallysolddryasapowderorasaliquid.Trytoget cultures that are growing on something, because they are usuallyheartier and are specific to what you want to make. When buying astarter, make certain that it is refrigerated. Cultured foods are verytemperaturesensitiveandwillnolongerbeviableifexposedtoextremeheatorcold.Here isagoodsourceof livecultures:GoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).

DehydratedFoods

Dehydrated foods, such as dried fruits, Essene bread, and dried herbs,areveryconcentrated.Byremovingthewateranddecreasingthemassofthefood,dehydrationintensifiesfoodsandallowsfortheintakeofa

greaterquantityofnutrients.Dehydratedfoodsareconsideredaliveonlyiftheyaredriedatorbelow108°F(thepointatwhichenzymesdieandothervitaminsandmineralsbreakdown).Mostdriedfoodsretaintheirnutrients longer than fresh because they are unaffected by thebreakdowncausedbywatertrappedwithinthecells.Manydriedfoodscanalsoberehydrated.

TheValueofDehydratedFoods

Dehydrated foods are concentrated nutrition. A fresh apple thatmighttakeustwentybitestoeatwilltakeonlythreetosevenbitestoeatwhenitisdried.Mostnutsandseedsaresolddriedbecauseitmakestheoilsinthemmorestable.Seavegetables,fruits,andvegetablesaredriedforstorage.Oilsareconsideredadriedfoodbecausetheycomefromadriedseedornut.Spirulinaisalsoadriedfood.Infact,manySouthAmericantribeswouldsundryspirulinaintopattiesinordertocarrythenutrient-richdriedfoodwiththemontheirlongjourneyacrosstheAndes.Dehydratedfoodsgiveusawiderangeofconcentratedmineralsandvitamins and a concentrated amount of protein. These foods also slowdownthemetabolisminordertomaximizeassimilation.Thebodywillrehydratethefoodandtakeitstimedigestingit.Dehydratedfoodscanbe very grounding. Often people transitioning to a raw diet find thattheyconstantlywantfood.Dehydratedfoodswilleasilyfillthisneedbyslowingthedigestionandallowingformaximumabsorptionofboththedehydratedfoodandother foodsthatarealso inthebody.Dehydratedfoods canbe especiallyhelpful topeoplewhoare transitioning to rawfoodwhoareusedtoeatingalotofstarchycookedfood.

DehydratedFoodsforTravel

Dehydratedfoodshavealwaysbeenthechoicefor travelers. Inancienttimes, peoplewould dry part of their harvest forwinter or for a longmigration to warmer climates. Even today, people going to work orschoolwill bringdried fruits ornutsbecause theyare lightweight andstable.Dehydratedfoodscanbekeptforconsiderablylongerthanthose

in fresh form. Dehydrated foods are great for hiking because of theconcentratednutritionandenergy.Driedfoodsareoftendehydratingtothebody,however,sobecertaintodrinklotsoffluidsoreatfreshfoodstorehydrateyourself.

MethodsofDehydrating

Dehydration is the process of removing water from food to createdenselytexturedlivefoods.Eachfoodhasadifferentwatercontent,sodrying timesvary fromfoodto food. Inancient times, foodwasput inthe sun to dry. Today we have more advanced technology at ourdisposal. Building a solar or homedehydrator is a great project and asimple way to dry food. Buying a commercial or home dehydrationsystem unit is often the easiest andmost reliableway of drying food.Enzymesdiearound116°F,sotobesafe,wedehydrateataround108°F.Fordryingbreads,Iadvocatetheuseofadehydratorthathasbothafanand a temperature control (such as Excalibur). If a dehydrator isunavailable, an oven set on the lowest temperature with the doorslightlyajarwillwork.Themost ancient (and free)way to dehydrate food is to place it inthin layers on a ceramic or glass tray in the sun. Flipping it overfrequentlycanhelpitdryfaster.Anothersun-dryingmethodistohangahammockmadeofmeshorscreenoutsideandputthefoodtobedriedon it. If you are dehydrating outdoors in the sun, the temperature isalwaysfine,althoughwarmertemperatureswillmakedehydrationoccurmore quickly. When making sun-baked foods, it is nice to create ascreenedareatodoitinsothatnobugsoranimalsgettothefood.Formoreondryingmethodsandsuggestedtimes,seebelow.

KissedbytheSun

Thesunisthegreatprovideroflife.Itisapowerfulhealerandgiverofwarmth.Most food enjoys its days basking in the sun,where it growssweetandripeandrichinnutrients.Thesunblessesuswithbothlightand warmth, two very powerful forms of energy. Drying foods helps

concentrateevenmoreofthispowerfulmanna.Bydryingfoods,wegetto concentrate extra sunlight into an already sun-laden food, therebyenhancingthefoodwithmoreenergy.

DRYINGMETHODS,TIME,ANDTEMPERATURE

Food:Apple,SlicedDryingTime:13hoursTemperature:108°F

Food:Apple,GroundDryingTime:10hoursTemperature:108°F

Food:Banana,WholeDryingTime:28hoursTemperature:108°F

Food:Banana,SlicedDryingTime:18hoursTemperature:108°F

Food:Banana,GroundDryingTime:14hoursTemperature:108°F

Food:Carrot,GroundDryingTime:8hoursTemperature:108°F

Food:Coconut,Sliced

DryingTime:18hoursTemperature:108°F

Food:Coconut,GroundDryingTime:21hoursTemperature:108°F

Food:Corn,WholeDryingTime:18hoursTemperature:108°F

Food:Corn,GroundDryingTime:15hoursTemperature:108°F

Food:Corn,GroundsproutsDryingTime:15hoursTemperature:108°F

Food:Flowers,WholeDryingTime:3to5hoursTemperature:98°F

Food:Garlic,WholeDryingTime:12hoursTemperature:108°F

Food:Garlic,GroundDryingTime:8hoursTemperature:108°F

Food:Herbs,WholeDryingTime:5to7hoursTemperature:100°F

Food:Kiwi,SlicedDryingTime:16hoursTemperature:108°F

Food:Mango,SlicedDryingTime:21hoursTemperature:108°F

Food:Melon,GroundDryingTime:21hoursTemperature:108°F

Food:Oatsprouts,WholeDryingTime:15hoursTemperature:108°F

Food:Oatsprouts,GroundDryingTime:24hoursTemperature:108°F

Food:Onion,SlicedDryingTime:13hoursTemperature:108°F

Food:Onion,GroundDryingTime:10hoursTemperature:108°F

Food:Papaya,SlicedDryingTime:20hoursTemperature:108°F

Food:Papaya,GroundDryingTime:16hoursTemperature:108°F

Food:Peach,SlicedDryingTime:24hoursTemperature:108°F

Food:Peach,GroundDryingTime:18hoursTemperature:108°F

Food:Pear,SlicedDryingTime:15hoursTemperature:108°F

Food:Pear,GroundDryingTime:13hoursTemperature:108°F

Food:Persimmon,WholeDryingTime:48hoursTemperature:108°F

Food:Persimmon,SlicedDryingTime:18hours

Temperature:108°F

Food:Persimmon,GroundDryingTime:15hoursTemperature:108°F

Food:Potato,SlicedDryingTime:21hoursTemperature:108°F

Food:Sapodilla,SlicedDryingTime:12hoursTemperature:108°F

Food:Seaveggies,WholeDryingTime:15hoursTemperature:100°F

Food:Sprouts,WholeDryingTime:13hoursTemperature:100°F

Food:Sprouts,GroundDryingTime:20hoursTemperature:100°F

Food:Starfruit,SlicedDryingTime:13hoursTemperature:108°F

Food:Sunchoke,Sliced

DryingTime:16hoursTemperature:108°F

Food:Tomato,SlicedDryingTime:18hoursTemperature:108°F

RawFoods

Findingpure foodhasbecomeachallenge in themodernworld.Foodsthat are labeled “organic” can still be mass-produced, possibly using“natural”pesticidesthatarestilltoxic.(Purelynaturalpesticidessuchasbay leaves ormarigolds are not harmful, but inmy book, biodynamicfarming—usinglivingplantstodeterbugs—isstilltheonlywaytogo.)Evenworse,companiesmayclaimtheirfoodisorganicwhenit’snotjusttogetmoremoney.On the flip side, therearealsopure, trulynaturalfoodsthataresoldwithoutthelabelsandhighpricetagsthatareusuallyassociatedwith organic foods; it’s just that the farmerswho grow andsellthemcan’taffordcertificationasorganicfarmers.Tobeabsolutelysureyourproduceispure,growityourselforforage

itinthewild.Plantingtrees,growingagarden,andespeciallygrowingsprouts are all excellent ways to obtain food. Foraged foods are idealsincenaturegrewthemonitsown.Participatinginlocalherbwalksandinterviewing docents can provide a solid education about the habitatsandseasonalavailabilityoflocalfoods.Farmers’ markets are usually the next best source of fresh produce.

They’realsoagreatplace to learnabout localproduce that’savailablefor foraging. In fact, many farmers’ markets have a side selection offoods that grow wild in the area; look here for information andinspiration.Farmersalsoselldirectly fromtheir farms,socheckonlineforlocalresourcesandstopatlocalfarmstands.Whatthefarmersdon’tsellthemselveswillgototheshelfofalocalstoreorco-op;askaroundandfinallocalmarketsthatbuyproducedirectlyfromlocalfarms.For exotic and hard-to-find items, check Asian or Latin American

markets, as they usually carry a wide range of tropical produce andspecial items. There are also some companies that mail order exotic

foods and fresh product directly from farms, so nomatter where youlive,youshouldbeabletofindanicearrayofproduce.

Herbsarethegreensandflowersofannuallybloomingplantscommonlyusedforseasoningandmedicine.Theyareusedbothfreshanddried.

BASIL:Asweet,broad-leafedaromaticherbthatgrowsrapidly.Somevarietiesarepurple,French,Thai,andlemonbasil.BasiliscommonlyusedinItalianandThaicooking.

CILANTRO:Aflat-leafedherbwidelyusedinLatinAmericanandSoutheastAsiancooking.SometimescalledMexicanparsley,freshcoriander,orChineseparsley.Thisplant’sseedsareknownascoriander.

DILL:Asoft,wispy,refreshingherb.

FENNEL:Awispyherbsimilarinappearancetodill,withaslightlysweetlicoricetasteandsmell.

LAMB’SQUARTER:AnherbcommonlyfoundthroughoutthenortheastandnorthwestareasoftheUnitedStates.

LEMONGRASS:Along,hearty,sharp-edgedgreengrasswithalemonlikescent.

LOVAGE:Asweet,beautifulfloweringherbwithastrongscent.

MALVA:Aslightlybitter,richlygreenherb.

MARJORAM:Apungentandaromaticherb.

MINT:Arefreshingandcoolherbthat’savailableinmanyvarietiesandgrowsalmostanywhere.

Applemint:Asweetmintwithaslightlyappletasteandroundleaves.Chocolatemint:Asuperblyrichmintwithtiny,darkleaves.Lemonmint:Amildmintwithadistinctlemonaroma.

Peppermint:Astrong,darklycoloredmintwithsmooth,longleaves.Pineapplemint:Amild,sweet-tastingmintwithahintofpineapple.Spearmint:Alight-colored,mild,coolingmintwithpointedleaves.

OREGANO:Asomewhatsharp-flavoredherbavailableinbroad-leafedorcreepingformsandoftenusedinItalianrecipes.

PARSLEY:Aclean-tasting,refreshingherb,highinvitaminC,that’savailableincurlyandflat-leaftypes.

PEPPERGRASS:Athingrasswithamildlyspicypepperflavor.

PURSLANE:Around-leafedherbthatisquiteniceinsalads.

ROSEMARY:Apiney,mintyherbresemblingevergreenneedles.

SAGE:Arobust,pungent,aromaticherbwithlong,whitish,fuzzyleaves.

SHEEPSORREL:AnherbwithatangyflavorandhighinvitaminCandpotassium.

SOURGRASS:Awildtypeofsorrelwithyellowflowers,alemonyflavor,andaslightbite.

TARRAGON:Atart,mildherbthattastesofanise.

THYME:Anearthy-flavoredherbthatcomesinmorethanfortyvarieties.

WINTERCRESS:Anherbwithaslightlyspicy,slightlybittertaste,oftenfoundgrowinginmoistareas.

EdibleFlowers

Therearemanytypesofedibleflowersfoundallovertheworld.Theygowonderfullyinsaladsorasgarnishonanydish.Makesureyouuseonlyunsprayed,organicallyraisedblossomsinyourfood.Edibleflowershavea very short shelf life, so it is best to grow them yourself either in agardenoutdoorsorinawindowbox.

ARUGULA:Adelicate,palelavenderorwhiteblossomwithaslightlyspicytaste.

BORAGE:Abluestar-shapedflowerwithamild,watery,cucumberflavor.

CALENDULA:Ayellow-orangeflowerthatissweetandcalmingtothenervoussystem.Itisalsoknownaspotmarigold.

CHRYSANTHEMUM:Asilverywhiteflowerwithaslightlyspicytaste.

DAYLILY:Ayellow-orangeflower.Thepetalsofthisplantareedible,whiletheyoungbudsarenot.Daylilieshaveanutty,sweettaste.

GARLIC:Awhiteorpurpleflowerfromthegarlicchivewithaspicy,garlickytaste.

GERANIUM:Amild-tastingfloweravailableinmanyvarieties,suchasrose,lemon,almond,andmint.

HIBISCUS:Abrightred,orange,orpinkflowerthatmakeswonderfulsuntea.

HONEYSUCKLE:Adeliciouslysweet,honey-flavored,yellow-whitetinyflower.

IMPATIENS:Afive-petaledpastel-coloredflowerwithamildlysweettaste.

LAVENDER:Aflowerwithablue-purpleblossomthattastesalmostasstrongasitsmells.

NASTURTIUM:Averyspicyfloweravailableinavarietyofcolors,fromyellowtobrightred.

PANSY:Avelvety-textured,mild-flavoredfloweravailableinmanycolors.

REDCLOVER:Apurple-and-white-toppedflowerthatcanbegrownfromcloverseedorfoundinfieldsintheearlysummer.ThisherbcontainshighquantitiesofvitaminC.

ROSE:Asoft,sweet,aromaticflower.

SCOTCHBROOM:Asweet,honey-flavored,brightyellowflower.

SQUASH:Atender,huge,orangeflowerwithasweetandslightlystarchytaste.

TIGERLILY:Anexquisiteorangeflowerthattasteslikesweetcrispylettuce.

VIOLET:Apurple-pinkflowerwithbothsweetandspicyovertones.Theflowers,stems,andleavesofthevioletarealledibleandcontainvitaminsAandC.

SeaVegetables

Seavegetableshaveanabundanceofmineralsandtraceelements.Theyare an ideal source of organic salts. They are high in calcium, iodine,potassium,magnesium,phosphorus,iron,niacin,andvitaminsA,B1,B2,B6,B12,andC.Seavegetablesareveryhelpful incleaningtheprostateandthewholelymphaticsystem.Althougheatingfreshseavegetablesisideal, sea vegetables can be purchased dried and then soaked torehydrate.Somecompaniesboil theirvegetablesbeforedrying them.Check thelabels carefully; if they don’t specify that the vegetableswere orwerenot boiled, find another brand or call the company’s customer servicenumber and ask. Always read the package and look for koshercertification to verify that it contains no animal or fish products.Purchase dried sea vegetables at Asian markets or directly from GoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).

AGAR-AGAR:Aclear,gelatinousseaweedproductavailableinflakesorbars.Agar-agarisusedtogelliquidsintoamoresolidform.

ARAME:Adarkbrownishgreen,broad-leafedseaplantmostcommonlyshreddedintofinestrands.Thissweet,nuttyseavegetableisabundantincalcium,phosphorus,iodine,iron,potassium,andvitaminsAandB.(GrowsaroundJapan,thePacificcoasts,andSouthAmerica.)DULSE:AleafypurpleseafrondfromcoldnorthernAtlanticwatersthatcanbeeatendriedorrehydrated.Itsflat,fan-shapedfrondshaveachewyconsistency.Dulsehasaveryhighconcentrationofiron.Itisan

excellentsourceofmagnesiumandpotassiumandisquiterichiniodine;calcium;phosphorus;vitaminsA,B2,B6,C,E;andmanytraceminerals.(Growsincoldwatersworldwide.)HIJIKI:Astringyblackseaweedthatlooksliketwine.Itisthickerandstronger-tastingthanarameandisveryhighincalcium.ItalsohasampleamountsofvitaminsA,B1,B2;phosphorus;andiron.(ItgrowsinwatersaroundsouthernJapan,Hawaii,Taiwan,andtheIndianOcean.)KOMBU(kelp):Agreenseaweedwithchewy,sweetishbladesthatisdriedandusedasacondimentorflavorenhancer.Kombuisrichinpotassium,sodium,andvitaminsAandB.Monosodiumglutamate(MSG)isderivedfromkombu.Driedkelpisavailableinstrips,flakes,andinpowderedformaswellasvinegaredandshredded,givingitabreadlikeflavor.(Foundincoldwatersworldwide,includingJapan,northernandmid-Pacificcoast,andAtlanticcoast.)NORI:Abrightlightpurplewhengrowing,thisflat-bladedseavegetabledriespurpleorblack-green.Noriismostcommonlyfoundshreddedandpressedintosheetsandusedinsushi.Noriisanexcellentsourceofcalcium,potassium,manganese,magnesium,andphosphorusandisespeciallyrichinniacinandprotein.NorialsocontainslargeamountsofvitaminsAandC.(GrowsinthecolderwatersoftheAtlanticandPacificandalongthecoastsofJapan,California,Hawaii,thePhilippines,andEurope.)SEAPALM:Aseafrondthatisgray-greenwithverticalridges.Itisquitefirmandslightlyjellylike.(FoundonthewesternNorthAmericanrockycoastline.)WAKAME:Adarkgreenseaweedthatissweetandbecomesabeautifullightgreenwhenrehydrated.Itisquiteslipperywhenwet.WakameisanabundantsourceofcalciumandniacinandishighinvitaminsA,B1,B2,andC.(GrowsinnorthernJapan,theUnitedStates,andtheBritishIsles.)

Anorganism that transforms sunlight into chlorophyll, algae is knownforitsblood-buildingandcleaningproperties.Algaeisabundantintraceminerals and is very digestible and easily assimilated because of itssimplicity.Manypeopleusealgaesupplementsfortheirhighaminoacid

content, naturally available protein, and high levels of traceminerals.The powder and liquid forms of single-celled algae are the only rawoptions; algae flakes contain soy lecithin, which in its preparation issteamedattemperaturesof140°Fandhigher.

CHLORELLA:ApowderedalgaeoriginallydiscoveredbyChristopherHillsandHirashiNakamura,renownedscientistswhoseresearchprovidedalotofinformationaboutalgaetotheWest.

PHYTOPLANKTON:Aseavarietyofalgaethatgrowsindeepwatersandstillproduceschlorophyllfromwater-filteredsunlight.Phytoplanktonisnolongercommerciallyavailable.

SPIRULINA:Aspiral-shapedalgaeknownforitspotencyandeasydigestibility.Driedspirulinapowderisthehighestsourceofproteinknown,containingalmost70percentfullyabsorbableprotein.

Mushrooms

Not all mushrooms are fit for raw consumption. Use caution whenharvesting any wild mushrooms. Mushrooms can provide a rich andmeaty texture that is satisfying to people transitioning to a vegetariandiet.

CHICKEN-OF-THE-WOODS:Athick,yellow-orange,many-layeredtreefunguswithafibroustexture.Usedfresh.

ENOKI(ENOKIDAKE):Atiny,slim,whitemushroomthatfrequentlygrowsinclusters.Usedfresh.

HEN-OF-THE-WOODS:Alightgraytreefungusthatgrowsinbunchessimilartochicken-of-the-woods.Usedfresh.

KOMBUCHA:Aflatfungusgrowninajarortankofwaterwithgreenteaandasweetener.Awell-cared-forkombuchacolonywillcontinuouslydivideandmultiply,producinganendlesssupplyofkombucha-infusedteaifdesired.Kombuchateaisknownforitshealingproperties.

MOREL:Aspongy,wrinkly,brown-blackwildmushroomwithanelongatedhead.Usedfreshanddried.

PORTOBELLO:Alarge,tendermushroomwithasmoothwhite-brownsurfaceandwhitestem.Usedfresh.

SHIITAKE:Asmallbutter-flavoredmushroomusedinAsianrecipes.Usedfreshanddried.

SILVEREAR:Asilver-whitefungusthatlookslikeaspongeorcoral.Usedfreshanddried.

STRAW:Averyfleshymushroom.Usedfresh(avoidcanned).

TREEEAR:Adark,roundfungus.Thesmallervarietiesareknowntobethetastiest.Usedfresh.

TRUFFLES:Averyrare(andthereforeexpensive)wilddelicacy.Amustforthemushroomconnoisseur.Usedfreshanddried.

WOODEAR:Asmallgold-brownfunguswithawoodyflavor.Usedfresh.

Legumes

Alsoknownasbeans,legumesgrowinpods,usuallyonvines.

ADZUKIBEAN:Ared-skinneddriedbeanwithasweetflavorwhensprouted.

BLACKBEAN:Adriedblackbeanwithastarchyflavorwhensprouted.

GARBANZOBEAN(chickpea):Abeige,dimpleddriedbean,verygoodforsprouting.

KIDNEYBEAN:Avarietyofred-skinnedlegumesthatarekidneyshaped.Thesedriedbeanshaveablandtastewhensprouted.

LENTILS:AtraditionalingredientinIndiancuisine,thelentilisasmall,flat,androundbeanthatissolddried.Lentilscomeinmanycolors,arehighinprotein,andmakeforverysweetsprouts.

Greenlentil:Whensprouted,goodinsalads.Redlentil:Usesproutedinsoupsandsauces.Yellowlentil:Goodformakingsproutloavesandpâtés.

LIMABEAN:Alargegreen-yellow,kidney-shapedbean,withasweettastewhenfresh.Availablebothfreshanddried.

MUNGBEAN:Afresh,yellow-orgreen-skinnedbeanwhosesproutsareusedfrequentlyinAsiancuisine.

NAVYBEAN:Awhitedriedbeanwithamildtastewhensprouted.

PEA:Agreen,roundlegumewithadeliciouslysweetflavorwhenfresh.Driedvarietiesarealsoavailable.Alsomakesgreatsprouts.

PEANUT:Alegumeoftenreferredtoasanut,thisfreshbeanhasarichnuttyflavor.

POLEBEAN:Afresh,longpodbeanthatiscrispandsweet.

SNAPPEA:Afresh,superblysweetbean.Thesecrunchylittlebrightgreenpodsaredeliciousinsalads.

SNOWPEA:AtraditionalChinesepeapodthatissoldfreshandisslightlyblanderthanthesnappea.

SOYBEAN:Apowerhouseofprotein,thesoybeanisextremelyversatile.Ineitherfreshordriedform,thesoybeanprovidesthebasisfortofu,soymilk,miso,tamari,andmanyotherproducts.

STRINGBEAN:Afresh,long,thin,crispy,greenpodwithsmallbeansinside.

WAXBEAN:Afresh,long,thin,yellowpodsimilartothestringbean.

Greens

Leafygreenplantsgrowinheadsinahugearrayofcolors,flavors,andtextures.Theyarerichinchlorophyll,silica,andfiber.

ARUGULA:Apepperygreenwithaslightlyspicyflavor.

BAMBOOSHOOTS:Theyoungshootsofcertaintypesofbambooareedible.

BEETGREENS:Aplantwithdarkgreenleaveswitharedvein.Ittastesmildlybitter,withawoodsyflavor.

BELE(treespinach):AplantfromthePhilippineswithlarge,broadleaves.Thisplant’stoughgelatinousleavesarealmost30percentsilicaandaregreatforrollingburritos.

CHARD:Amemberofthebeetfamily,chardhascoarseleavesandawoodsytaste.

CHICORY:Adarkgreenplant(oftenfoundinthewild)withnarrow,frillyleaves;apalegreencenter;andabitterflavor.

COMFREY:Aplantwithbroadfuzzyleavesthatcanaidincellularregenerationandthehealingofwoundsandmuscleandboneinjuries.Bestforrawconsumptionwhentheleavesareyoungandtender.

CURLYENDIVE:Acrisp,compactheadwithfrillylightgreentowhiteleavesandaslightlybitterflavor.

DANDELION:Abittergreenwithsmallandnarrowdarkleaves.Lookfordandelionsgrowinginthewild.

ESCAROLE:Lessbitter,andwithbroaderandcurlierleavesthanendive,escaroleispartofthechicoryfamily.

FIDDLEHEADFERN:Oftenwild,thisyoungsproutedfernhascurlylightfrondsandadelectablynuttyasparagus-likeflavor.

FRISÉE:Abitter,lightyellowtowhitesaladgreenwithcurlyleaves.

GREENBUTTERLETTUCE:Acrispy,large-headedlettucewithgenerous,wideleaves.

GREENLEAFLETTUCE:Aloose-headedgreenwithfrillyedgesandamildtaste.

GREENOAKLETTUCE:Aloose-headedgreenwithfrilly,taperingfingerleaves.

KATUK:AnAfricantreewhoseleavesaremorethan30percentproteinandtastelikenuts.

MÂCHE:Amildanddelicategreenwithsmallroundleaves.

MALABARSPINACH:Apurpleandgreenvarietyofgardenspinach.

MIZUNA:Ajagged-leafed,slightlyspicygreenoftenusedinAsianfoods.

MUSTARD:Averypungent,spicy,tartgreenabundantinvitaminsAandB.

NEWZEALANDSPINACH:Acrispyvinelikespinachthatgrowswild.

PLANTAIN:Along-leavedplantthatiscommoninNorthAmerica.

RADICCHIO:Atypeofredchicory,radicchiohasaloosewhiteheadandtangycrimsonleaves.

REDBUTTERLETTUCE:Acrispy,large-headedlettucewitharedtinge.

REDCHARD:Alarge,leafygreenwitharedveinrunningupitsmiddle.Amemberofthebeetfamily.

REDHIBISCUS:Theseburgundy-coloredleaveshavealemonytaste.Redhibiscuscanoftenbefoundgrowinginthewild.

REDOAKLETTUCE:Aloose-headedgreenwithfrilly,red-tinged,tapering,fingerlikeleaves.

REDORACH:Ablossomingburgundy-coloredgreenwithmildflavor.

SAVORY:Adistinctlypepperygreenwithaspicyflavor.

SPINACH:Adeepgreenplantwhosedelicateleaveshavearich,earthyflavor.

TANGO:Apungentandflavorfulgreenwitharichflavor.

TATSOI:Around,crispygreenwithasweettaste.

TRAVISSIO:Asweetandspicygreen.

WATERCRESS:Around-leafed,fast-growinggreenwithabitteraftertaste.

Rootsare starchy,nourishingplants thatgrowunderground.Most rootgreens are edible and highly nutritious. A root can be cut into a fewpiecesthat,ifputintheground,willeachgrownewfullroots(providedeachpieceincludessomeportionoftheroot’sexternalsurface).

BEETS:Alarge,bulbousrootwithredandgreenleaves.

Chioggia:Ared-and-white-ringedbeetthatlookstie-dyedinside.Golden:Agoldenvarietythatmakesabeautifuldecoration.Red:Acommonvarietyofbeetquitehighiniron.

CARROT:Alongorangerootwithawispygreentop.

CELERY:Alargerootwithmultiplestalksthatarehighinwaterandorganicsodiumcontentandhavesmallleafygreensonthetips.

CHINESEARTICHOKE:Asmallwhiteroot.

GINGER:Abeigeroot,growninriverbeds,withasweetandspicyflavor.

GINSENG:Agummyrootinavarietyofcolors.Especiallyvaluedforitsenergy-boostingandyang-tonifyingcharacteristics.

JICAMA:Alargelight-brownrootwithawhite,crispyinside.

LOTUS:Aconicaltuberthatcontainshollowtubesinaring.

PARSNIP:Abitter,whiteroot—verynicewhenshredded.

POTATOES:Asmooth-skinned,eye-coveredrootthatgrowsprolifically.

Goldenrusset:Agoldenwaterypotato(verystarchyraw).Purple:Adark-skinned,purple-flesheddrypotato.Redromano:Ared-skinned,white-fleshed,verystarchypotato.

RADISHES

Daikon:Along,large,white,crispy,spicyroot.Horseradish:Averyspicywhiteroot.Red:Around,red-skinned,juicyradish.White:Aslightlyspicierversionofthered.

RUTABAGA:Apurple-and-white-skinnedcrispyrootwithawaterytaste.

SALSIFY:Abrown,long,skinny,slightlyhairyroot.

SWEETPOTATO:Anorange-fleshed,verysweetroot.

TARO:Adensetuberthatcausesintensemouthandthroatdiscomfortwheneatenraw.

TURMERIC:Apungent,bitter,orangerootusedofteninIndianfood.

TURNIP:Aspicyandbitter,large,round,whiteroot.

YAM:Arootverysimilartothesweetpotatointasteandappearance.

YUCCA:Aplantalsoknownascassavathatistoodenseandstarchytoeatraw.

Brassica

Thesehardyplantsgrowincoolerclimatesinclustersflankedbyleaves.They are coated with layers of acidophilus, which helps increaseintestinalflora.

BROCCOLI:Agreen,clustered,flowerlikeplantwithsomepurpleovertonesthatisveryhighincalcium.

BRUSSELSSPROUT:Aplantthatlookslikeminiature,tightcabbagesgrowingonastalk.

CABBAGES:Anacidophilus-richplantthatgrowsincoolerclimates.

Bokchoy(Chinesechard):Acabbagewiththickwhitestalksandbroad,darkgreenleaves.Choysum:Acabbagesimilartobokchoywithamoreslenderappearance.Miniaturered:Asmallerversionofthenormalred.Napa(Chinesecabbage):Aplantwithlayersofdarkgreen,purple-veinedleaves.Red:Acabbagewithdeepmagentaleavesonacompact

head.Savoy:Acabbagewithcrinkly,palegreenleavesandaloosehead.White:Adense,firmheadwithsmoothyellow-greenleaves.

CAULIFLOWER:Awhite,flowerlikeplantwithacreamytaste.

KALE:Adarkgreentopurpleplantwithoverlappingleavesandred-purpleveins.

KOHLRABI:Aroundandgreenplantwithapurplestem.

TURNIP:Aplantwithtartleavesandaspicyroot.

Allium

Alliumarepungentbulblikeplantsthatgrowundergroundandproducegreen shoots. They are anthelmintic, which means they help removeintestinalparasites.

ASPARAGUS:Aplantwithlongbranchesthatendinflowerliketopswitharobusttaste.

CHIVE:Adelicate,slender,mild-tastingplantwithanonionflavor.

GARLIC:Awhite-skinnedbulbcomposedofclovesindividuallywrappedinaparchmentlikemembraneandwithaspicy,oftenstrongflavor.

LEEK:Agrasslikeplantwithaslightonionflavor.

ONIONS

Kula:Anoblong,verysweetonionwithawhiteinteriorandyellowskin.Red:Aspicyonionwithpurple-redskin.Spanish:Ayellow-skinned,slightlyspicyroundonion.White:Acrispandsweetonionwithawhiteskin.

SCALLION:Along,green,grasslikeshoot.

SHALLOT:Asmallbrownbulbwithatastebetweenthatofgarlicandonion.

Nightshades

Nightshadeplants,whichgrowatnight,produceafruitwithfine-lobedearsandedibleflowersofvariouscolors.

ARTICHOKE:Aflowerlikegreenplantwithsharpleaves.

EGGPLANT:Alargepurplefruitwithalightgreeninteriorwithseeds.

OKRA:Apointed,cylindricalfruitthatcanbegreentopurple.

PEPPERS

HotAnaheim:Along,mild,thin,freshgreenchile.Cayenne:Alongandtwistingorangetored,pointed,driedchile.Chile:Asmall,round-tippedredpepper.Chipotle:Asmokedanddriedjalapeñowithasmokyflavorandspicyaftertaste.Habanero:Anextremelyhotfreshchilewhosesmallsizebeliesitsfierytaste.Jalapeño:Amedium-sizedfreshgreenchilewithanice,gentlespice.Scotchbonnet:Anorange,bell-shaped,veryhotfreshchile.Tepin:Amedium-hotredtogreendriedchile.Thai:Atinyred-purplepepperthat’ssuper-spicy.SweetGreen:Acrispy,waterybellpepper.Orange:Apepperthat,asidefromitscolor,isverysimilartothered.

Purple:Abland,almostbitter,purple-skinnedbellpepper.Red:Averysweetandcrunchybellpepper.Yellow:Averysweetandquitejuicybellpepper.

TOMATOES

Beefsteak:Alarge,watery,lightredtopinktomato.Cherry:Atiny,round,verysweetandjuicytomato.Pear:Asmallpear-shapedtomatothatgrowsinavarietyofcolors.Plum:Amedium-sizedredtomato,greatforslicing.

Cucurbits(VineSquashandMelons)

Cucurbits are fruits that grow on vines and contain many seeds. Allflowersfromcucurbitsareedible.

ACORNSQUASH:Alargegreenandbrownsquashresemblinganacorn.

MELONS

Cantaloupe:Thiscommonmelonhasfairlydenseorangetopinkfleshwithbeigeskinthatisscalyorbumpy.Crenshaw:Ascaly-skinned,golden-fleshedmelonthatistheultimateinjuiciness.French:Agoldenorange-fleshedmelonwithsmoothbeigeskinthatisverysweet.Honeydew:Asmooth,firm,green-yellow-skinnedmelonwithpalegreenfleshthatisultrasweet.Muskmelon:Amelonwithscaly,nettedskinandextremelysweetyellow-orangetoyellow-greenflesh.Sharlyn:Amelonwithskinlikeacantaloupe,thisultrasweetmelonhasgolden-orangeflesh.Sugarbaby:Adelectable,smaller,ultrasweet,seedlessversionofwatermelon.

Watermelon:Alargemelonwithsmoothskinthatisgreenordarkyellow,eithermottledorstriped.Thecrispflesh,frompinktored,iscomposedof96percentwater.Agreatkidneycleaner.Yellowbaby:Astrainofwatermelonthathasacreamyyellowflesh.

PUMPKIN:Alarge,rounded,orangesquashwithmanyseeds.

YELLOWSQUASH:Asweetandcrunchyyellow-skinnedsummersquashwithamildtaste.

ZUCCHINI:Alonggreensummersquashwithanearthyflavor.

A seed is definedby the fact that its hull canbe removed, and that itproduces two leaves upon sprouting. Seeds are the potential energysource of plants-to-be and as such have highly increased nutritionalvalue.Seedscanbeusedinavarietyofforms.Store-boughtseedsareadried food and are concentrated. If seeds are soaked, their enzymeinhibitors release and they become more digestible. This can also beaccomplishedbygrindingaseedintopowderorbychewingverywell.Sprouting seeds is a great way to get more bang for your buck: itincreases the seeds’ nutritional value as well as their size, therebyprovidingmorefoodmass.

ALFALFA:Aseedthatsproutsquicklyandprovidesmanyvaluablenutrients.

BUCKWHEAT:Ablack-hulledgrainthatproducessweetgreens.Buckwheatisthehighestinproteinofanyseed.

CELERY:Aseedthathelpsinhibitmoldsandisusefultoaddtootherseedsforsprouting.

CHIA:Aseedthatproducesagelatinouscoatingbeforesproutingandispackedwithenergy.

CLOVER:Aseedthatprovidesachlorophyll-richsprout.

CORIANDER:Aseedwithamildlyspicyflavor.

CUMIN:Arobust-tastingseedthatisquiteearthy.

FENNEL:Aseedwithadistinctivelicoriceflavor.

FENUGREEK:Thisseedproducesarichandtastysproutthatisgreatinsalads.

FLAX:Aseedthatcreatesagelatinouscoatingwhensoaked.Providesagoodbalanceofomegaoilsandessentialfattyacidsandworkswellasaneggsubstitute.

GARLIC:Averyspicyseedwithareddishhuewhensprouted.

HEMP:Arich,tangyseed,highinessentialfattyacids.

MUSTARD:Aversatileseedthatmakesgreatsproutsandisuseddryasaspice.

ONION:Asweetandspicyseed,greatforsprouting.

POPPY:Aroundblueseedwithadelightfullycrunchytexture.

PUMPKIN:Averyrobustandsweetseedthatprovidesagoodbalanceofomegaoilsandessentialfattyacids.

RADISH:Aspicyandbitterseed,goodforsprouting.

SESAME:Averysweet,tinywhiteseed.

SUNFLOWER:Apointedgrayseed,greatformakingEssenebreadandpâtés.

WILDRICE:Blacklong-grainwildriceistheonlyricethatisaseedandnotagrain.Thisseedalsosproutswithoutanyoxygen.

Grains

Grainsare thekernelof aplant thatproducesonlyone shoot, agrass.Grainsarepermanentlyaffixedtotheirhullandusuallycontaingluten.

These close relatives of seeds are abundant in carbohydrates andmostdigestiblewhensprouted.

AMARANTH:NativetotheAmericasandthesecond-smallestgrain,amaranthplantsgrowsoftredandwhiteflowers.Theseedssprouteasily.

CORN:Astarchy,sweet,juicygrainthatgrowsinanumberofcolors.Wonderfulbothrawandsprouted.

MILLET:Asmallyellowgrainwithstarchytastewhensprouted.

OAT:Averysweetgraintosprout.Lotsoffiber.

QUINOA:AgrainworshippedbytheAztecs,quinoaisthethirdsmallestgrainandcreatesaspicysprout.

RICE:ThestaplegrainofChina.Mostricesareediblewhensprouted,thoughnotverytasty.Experimentwiththelengthofsprouttimeforvariedflavors.

Basmati:Atranslucentlonggrain.Brownlonggrain:Along,round,browngrain.Brownshortgrain:Ashort,stubbybrowngrain.Jasmine:Asweetwhitericewithadelicatefragrance.Spanish:Alongyellowrice.Sushi:Aroundwhitegrainusedinthemakingofsushi.Sweet:Awhite,stubbygrain.

RYE:AbrownseedgoodformakingEssenebread.

TEFF:Averysmallgrain,sweetandgray.Highinprotein.

WHEAT:Agrassrichinchlorophyll.ThestaplegrainofAmerica,itproducesatastysprout.

Hardwinter:Agoodvarietyforgrowingwheatgrass.Softwinter:AwheatthatisverygoodformakingEssenebread.Summer:Asweeterwheatvariety.Goodformakingbreadsandsalads.

Nutsaretheinnercenterofafruitthatiscontainedbyashell.Nutsareverysweetwhenharvestedandgetmuchmoreoilywhendried.

ALMOND:Awhiteoblongnut,pointedononeend,thatcomesinabeigeshell.

BRAZIL:Acreamy,oilynutthatisoftenaninchinlength.

CASHEW:Awhite,verysweet,crescent-shapednutthatispoisonousunlessdriedinthesun.

CHESTNUT:Abrown-skinned,large,round,crunchynutthatissometimesbitter.

HAZELNUT:Adarkbrown–skinned,small,roundnutwitharichflavor.

MACADAMIA:Asweetwhitenutwithadelightfulcrunchandaveryhardshell.

MALABARCHESTNUT:Alightbrown–skinned,sweetnutthatiscrispywhensprouted.

PECAN:Anoblong-shellednutwithawavyinterior.Thisnutisverysweet.

PINE:Atinygoldenteardrop-shapedseedfromapinecone.Ittastesquiterich.

WALNUT:Around-shelledandwarp-shapednut.

Fruits

Fruit is a beautiful, colorful, delicious membrane made of cells filledwithorganicwaterandnutrients.Fruitislovesinceitisdesignedtofeedthe seed inside it or to feed a creature and, with that creature’scooperation, spread the seeds,makingmore fruit trees andmore fruit.Fruitscomeinahugevarietyofflavorsandcolors.

ANNONAORMOYAFAMILY:Annonaceousfruitshavescalyskins,blackseeds,andcreamyflesh.

Atemoya:Ahybridbetweenthesweetsopandcherimoya.Bullock’sheart:Apurple-skinnedfruitconsistingofanexteriorwithroundedscalesandaninteriorfleshthatissweetandcreamy.Cherimoya:Asweetandjuicyversionofthesweetsop,withfarfewerseeds.Rolliniadeliciosa:Aspikyblackandgoldfruitwiththesweetflavoroflemonpudding.Soursop:Aspikygreenfruitalsoknownastheguanabana,withasweet-and-sourwhitefleshandmanypoisonousseedsthatmustberemovedbeforeconsumption.Sweetsop:Agreen,round,scalyfruitalsoknownasthesugarapple,withaseed-filledinteriorandasweetandcreamytaste.

APPLES

Discovery:Aredapplethatfruitslateintheseason.Gala:Amedium-sized,crisp,juicyapple,withaskinthatismostlyredwithsomeyellow.GoldenDelicious:Agolden,sun-filledapplewithasweettaste.GrannySmith:Ahardgreenapplewithasweet-tarttaste.Jonagold:Agoldenapplewithamildflavor.McIntosh:Asmallredandwhiteapplethatisgoodwhensoft.Pippin:Acrispyandcrunchyapplewithredskin.RedDelicious:Alargeredapplewithasweetflavorandahardcrunch.Spartan:Amedium-sizedredandgreenapplewithamildlysourtaste.StarkingDelicious:Asmallredandgoldapple.

ASIANPEAR:Asweetbeige-skinnedfruitthathasatasteandtexturesimilartoapearbutlookslikeanapple.

AVOCADOS

Alligatorpear:Awatery,light-colored,small,slenderavocado.Bacon:Arichbacon-flavoredavocadowithsmoothdarkgreenskin.Cocktailavocado:Asweetavocadothatisthesmallestofitskind.Common:Around,hard-skinnedavocadowithacreamyinterior.Ettinger:Agreen,somewhatrough-skinnedavocadowithacreamyinterior.Fuerte:Awateryavocadowithsmoothskinthat’ssometimespurple.Haas:Adark,rough-skinnedavocadowithabutterytaste.Oneofthemostpopularvarieties.Nabal:Alargepurpleavocadowhoseflavorvariesfromtreetotree.Reed:Around,green-skinned,sweetandcreamyavocado.Sharwil:Agreen-skinned,dry,butteryavocado.

BANANAS

Apple:Asmallstarchybananawithareddishinterior.Bluefield:Thisisthelargest,fattest,andsweetestofitskind.Chinese:Alargeandverysweetbanana.SlightlythinnerthantheBluefieldvariety.Cubanred:Aredsemistarchy,semisweetbanana.Dessert:Amedium-sizedsweetandcreamybanana.Icecream:Alargetriangularbananawithwhitefleshreminiscentofvanillaicecream.

Ladyfinger:Atinyandsupersweetbanana.Plantain:Adryandstarchybanana.

BERRIES

Blackraspberry:Amedium-sizedberryformedofmanyblackbeads.Blackberry:Ablackseed-filledberrywithaverystrong,slightlysourtaste.Blueberry:Asmallbluebushberrywithasweettaste.Averyhighsourceofpectin.Boysenberry:Asweetpurpleberry.Cranberry:Averytangyandsourredberry.Currant

Black:Averysweetberryofteneatendried.Red:AslightlymoretartredvarietyWhite:Awhitish-yellowvariety.

Dewberry:Asweet,tinycousinoftheraspberry.Gooseberry:Agreenbushberryrelatedtotheblueberry.Mulberry:Ablackberrythathasasweet-and-sourflavorandgrowsontrees.Physalisfruits

Chineselantern:Atiny,yellow,sweet,tomatolikefruitcoatedwithapaperyskin.Tomatillo:Agreen,tart,tomatolikefruit,alsocoveredwithapaperyhusk.

Raspberry:Ared,verysweet,oblongfruitfromabushthatgrowsincoldclimates.Strawberry:Apointedredberrythathasadistincttasteandgrowsonlowshrubs.

Alpine:Awhitevarietythat’snotassweetasthetraditionalstrawberry.

Hotboy:Averycrimsonberrywithatartbite.Redgauntlet:Alargeredvarietywithahighsugarcontent.Scarlet:Adarkred,verysweet,medium-sizedberry.White:Atinywhitetoyellowberry.Wild:Aminiatureberrywithlittleflavorthatgrowsinsmallclustersintheshade.

Tayberry:Averysweetandmildberryalsoknownasthethimbleberry.

BREADFRUIT:Around,scalyfruitthattasteslikebreadpuddingwheneatenveryripe.

CACAO:Foodofthegods.Cacaopods,rangingincolorfromyellowtopurpleandresemblingapapayainshape,containbothasweetwhitepulpandanumberofsmallseeds.Theseeds,whendriedandroasted,arethesourceofchocolate.

CAROB:Carobpodsarenature’scandybars:theytastelikechocolate-coveredcaramel.Theseedsareashardasrocks,soremovethembeforeeatingornavigatearoundthemcarefully.

CHERRIES

Barbados:Asmallblackcherrywithalargeseed.Bing:Averytangycherry.Dukes:Alargeblackcherrywitharichtaste.EarlyRivers:Aredcherrythatisquitesweet.Surinam:Asmall,lightred,sourcherryshapedlikeasmallpumpkin.

CITRUS,SOUR

Calamondin:Atiny,verysourorange.Citron:Amedium-sizedyellowfruitwithlemonyflavor.Kumquat:Asmallorangefruitwithasweetandsourflavor.Lemon:Asourfruitwithgoldenjuiceandskin.

Uglifruit:Arough-skinnedversionofthelemon.

Meyerlemon:Asweeterandjuicierlemon.Limes

Green:Agreen-skinnedfruitwithsourflavorandsweetundertones.Kaffir:Asmallpear-shapedlime,whoseleaves,whichareuniquelyshapedliketwoleavesjoinedendtoend,areoftenusedinAsiancuisine.Tiny:Asmall,round,yellowtogreenlime.Yellow:Ayellow-orangevariety.

Orangequat:Asourorangewithmildflavor.

CITRUS,SWEET

Grapefruits

Pinkgrapefruit:Aslightlymoresourversionofthered.Pomelo:Averylargeandthick-skinnedgrapefruit.Rubyred:Ared-fleshed,verysweetvarietyofgrapefruit.

Oranges

Blood:Ared-and-orange-skinned,verysweetfruit.Clementine:Atangyandjuicyorange.Mandarin:Atangyandtartorange.Mineola:Averyjuicysweetorange.Navel:Averyroundandmildorange.Satsuma:AsmallAsianvarietywithatangyaftertaste.Seville:Asweetgolden-fleshedvariety.Sour:Asourversionofthenavelorange.Tangelo:Acrossbetweenatangerineandanorange.Tangerine:Averydarkorangeincolor,withsoft,sweetfruit.Resemblesasquishedorange.

Uniquefruit:Arough-skinnedsourfruit.Valencia:Averycommonvarietythatiseasytocultivate.

COCONUT:Ahard-shelledfruitofapalmtreethatcontainsbothwaterthatishighinelectrolytesandawhitegelatinousmeatthatisveryrichandpackedwithprotein.Coconuts are the fruit of a palm tree that has been around since

prehistoric times. This prolific plant hasmade it to the shore of everycontinentexceptAntarcticaandisavailableinmorethan100varieties.Coconutscanfloatforthreemonthsintheocean,landonasandybeach,andstillsproutupatreethatwillbearuptotenthousandcoconutsinitslifetime.Coconutscanbeusedatalmostanystageof ripeness.Babyorbitter

coconuts areused for theirwater, as theyhavenot yet developedanymeat.Thewaterintheseyoungnutsisslightlybitterandisconsideredmedicinal in many island nations around the world as well asthroughout Asia. As they develop slightly sweeter water and a smallamountofclearjellyontheinsideoftheirshell,babycoconutsarethencalled jelly nuts or spooners. Next, they become young or greencoconuts, the most popular variety for use in food and for drinking.Theseyoungnutshaveverysweetwaterandacoatingofrich,creamy,softmeatacentimeterormorethickontheirinsideshell.Mature coconuts are the kind most people are used to seeing in

supermarkets. These brown nuts have had most of the husk removeddowntotheshelllayer.Thesenutsareoldandthewatereitherisbadorhasfermentedandtasteslikecoconutchampagne.Maturecoconutsareusedforoilandcreammadefromthehardmeat.Ifamaturenutfallstothegroundandhasachancetogerminate,itbecomesacoconutsprout—once considered the most powerful food in the Hawaiian Islands.Sprouted coconuts contain a spongelike heart that tastes like cottoncandy.Itsmeat,knownascopra,isverythinandcrispyandhasathinlayer of natural coconut oil. The oil can be obtained (for nutritional,medicinal,orcosmeticpurposes)justbyrubbingafingerontheinsideofthecopra.Coconutsareessentialtotherawfooddiet,soitisimportanttoknowhow to find themat thedesired ripenessand then,of course,howtoopenthem.Sincetherearesomanyvarietiesofcoconuts,itcan

bechallengingtotellwhatstageofripenessacoconutisat.Lookforthethreenubsatthebaseofthenut;ifthey’reclosetogether,thecoconutismostlikelyyoung(asthenutages,thenubsspreadfartherapart).Highmoisture content in the coconut’s husk can also help determine howyoung a nut is; the higher the moisture content, the younger thecoconut, since the husk dries out as it ages. Thoughmost young nutshaveagreenstage,don’tbethrownoffbycolor:somenutsarealwaysred,brown,gold,orgreen.Toopenacoconut,usingamacheteorheavyknife,shaveonesideof

the coconut’s outer layer at a 45-degree angle until a hole providingaccesstothecoconutwateriscreated.Reserveordrinkthewater,thenchop the coconut in half lengthwise with the grain. Some industriouspeople also open coconutswith power drills. At Chinese andMexicanmarkets, youmay findyoung coconuts soldwith theirhusks removed;typically, these nuts don’t keep as long or taste as fresh, but they aremuch easier to open. Themeat ofmature nuts can be scooped out byusingthebackedgeofabutterknife,carefullyavoidingthehardshell,which isn’t fun to eat. To remove themeat froma young coconut, allthat’sneededisaspoonsincethemeatisthinnerandsofter.

COFFEE:Asmallredbeanofatropicaltree.

DATES:Thefruitofapalmtreethat,whenfruiting,producesuptothreehundredpoundsatatime.Datesareusedastheprimarysweetenerinarawfooddiet.Datesrangeincolorfromgreentogoldenbrowntoblack,dependingontheirripenessandvariety.MyfavoritevarietiesareBahari,fortheirwonderfulflavor,andMedjool,fortheirlargesizeandnicetexture.Nomatterthevariety,choosesoftdates,asthey’remorelikelytobefreshandhaveabetterflavor.

Bahari:Averysweet,soft,almosthoneylikedate.Bread:Averydry,chewydate.DegletNoor:Alargeandcreamyvariety.Halawi:Abrown,soft,sweetdate.Honey:Asticky,golden,honey-flavoreddate.Medjool:Averysweetdatethatisoneofthelargest.Zahidi:Asmall,darkdatethathasahintofmapleflavor.

DURIAN:Ayellowfruitthatsmellslikesulfurbuttasteslikevanillaicecream.

FIG:Averysweet,small,plump,pear-shapedfruitfilledwithmanyseedsandsmallfibers.Thisfruitisdeliciousfreshandalsocanbedried.Driedfigsareevensweeter,andoftenthefigsugarswillcrystallizeontheoutside.

GUAVAS

Commonguava:Ahardyellow-skinnedfruitwithpinkishfleshandmanyseeds.Pineappleguava:Alsoknownasthefeijoa,aguavathattasteslikepineapple.Quince:Apear-shapedfruitalsoknownastheguavapear.Strawberryguava:Atinyredguavafilledwithatartwhitemembrane.

JABOTICABA:Asmallblack-skinnedfruitthatisverysweetandgrowsdirectlyfromthetrunkofatree.

JACKFRUIT:Alarge,spikyfruitweighinguptoseventypoundsthathasanediblemembranesurroundingaseedthattasteslikeJuicyFruitgum.

KIWI:Asmall,brown,hairyfruitwithdistinctivebrightgreenandblackinsideandatastethatisacrossbetweenstrawberryandbanana.Peelbeforeeating.

LONGAN:Afruitalsoknownasthedragon’seye,withhardbrownskinandawhitemembrane-coveredseedthatisquitejuicy.

LYCHEE:Ared,rough-skinnedfruitsimilartothelonganalthoughsweeter.

MABOLO:Afruitknownasthevelvetapple,withavelvetyskinandaflavorlikeapplesandbananas.

MANGOS:Asweetandjuicyfruitthatisgrowninhundredsofvarietiesaroundtheworldandrangesgreatlyinshape,color,andflavor.

Alphonso:Ajuicy,orangemangowithahoneyliketaste.Haden:Asticky,sweet,veryorangemangowith

multicoloredflesh.Julie:Asmall,sweetmangowithmildflavor.Kent:Acold-climatemangowithcreamyflavor.

MANGOSTEEN:Knownasthe“queenofthefruits,”ithasapurpleskinandanumberofwhite,gelatinous,moon-shapedseedsinside.

MIRACLEFRUIT:Atinyredfruitthat,wheneatenbeforesourfoods,makesthemtastesweetforaboutthirtyminutes.

MONSTERA:Thelarge,tubularfruitoftheMonsteradeliciosaplant,withmanygreenscales.Itcanonlybeeatenalittleatatimetoavoidstingingfromtheacidsinthefruit.Ittasteslikepineappleandbanana.

PAPAYAS:Apear-shapedfruitthatcontainsmanyblackseedsandtakesninemonthstoripen.

Babaco:Agiant,mountainpapayathatismildinflavor.Common:Ayellow-skinnedandyellow-fleshed,verysweetpapaya.Strawberry:Ared-fleshedversionthatismuchsweeterthanothervarieties.

PASSIONFRUITS

Common:ayellow-shelledfruitfilledwithsweet-sour,yellowmembranesurroundingmanyedibleseeds.Purple:Apurple-shelledvarietywithaslightlymoreacidictaste.Velvet:Averysweet,orange,soft-skinnedpassionfruitwithwhitemembranes.

PEANUTBUTTERFRUIT:Asmallredfruit,alsoknownasciruela,thattastessimilartopeanutbutter.

Anjou:Alargegreenpear.Bartlett:Ared-skinned,verysweetpear.Bosc:Abeige-skinnedpearbesteatenwhensoft.

PERSIMMONS:AsweetorangefruitcommonlygrowninAsiaandCalifornia.

Fuyu:AroundvarietythatislikeanapplewheneatenhardandlikeaHachiya(below)whensoft.Hachiya:Apointedvarietythatisonlyeatenwhensoft.Hachiyaareverygelatinousandsweet.

PINEAPPLES:Theveryjuicyandsweetfruitofasmallgroundbushwithsharpleaves.Itisknownasthe“kingofthefruits”becauseofitscrown.

Common:Avarietythatgrowsrapidlyandproducesmedium-sizedfruits.Sugarloaf:Asweetvarietywithabeautifulgoldencolor.White:Awhite-fleshedpineapplethathasaloweracidcontentthanmostpineapplesandtastesverycreamy.

PRICKLYPEAR:Afruitfromavarietyofcactus,ithasaverysweetandmelonlikeflavorandisfilledwithseeds.Thisfruitcomesinpurpleandgreenandcontainsverysimplesugarsthatcanprovidequickenergy.Ifforagingthisfruit,bewareofitsmanyminusculebarbedthorns.Cleanverywellbeforeuse.

RAMBUTAN:Acousinofthelycheethatisoblongandhasredtendrilsalloveritsexterior.

SAPOTES:Aroundsubtropicalfruitwithsweetfleshandseveralseedsthatshouldberemovedbeforeusing.Theeggfruitandsapodillaarebothmembersofthesapotefamily,butthevanillasapote(below)isnot.

Chocolatepuddingfruit:Afruitwithacreamybrowninteriorandgreenskinthattasteslikeaveryripebanana.Itisalsoknownasthechocolatepersimmonorblacksapote.Eggfruit:Alsocalledacanisteloryellowsapote,arichorangefruitthathasaverycakelikemeat.Mamey:Acaramel-flavoredfruitwithbrownskin.Orange:Anorange-fleshed,creamy,oblongfruit.Sapodilla:Asmallbrown-skinnedfruit,alsocalledachico,thattasteslikecinnamonandsugar.

Vanilla:Agreen-skinnedfruitwithawhitevanillapudding–likeinterior.

TAMARILLO:Anoblongredfruitthatisalsoknownasthetreetomatoandtastesofbasilandtomatoes.

TAMARIND:Arichseedwithasweet-tartflavor.

VINEFRUITS

Blackgrapes

Flame:adarkpurple,sweetgrape.

Whitegrapes

Californiaseedless:Aseedlessvarietyofwhitegrape.Italia:AstrainfromItalyoftenusedforwines.Muscat:Alightgreengrapewithaverysweettasteandsmallseed.Sultana:Avarietyofgrapeoftenusedindesserts.Thompsonseedless:Adarkerseedlessvariety.

RawCondiments

Thesefoodsaredesignedtoseasonandflavordishes.Varietyisthespiceof life, so use these to enliven and enhance other foods. These areavailableatlocalhealthfoodstores.

BEETPOWDER:Redbeetsthathavebeendehydratedandpowdered.Excellentforcoloringfood.

BRAGGLIQUIDAMINOS:Anagedsoyproductusedtoreplacesalt.

CAROBPOWDER:Thesoftinnerliningofthecarobpod.

CAYENNEPEPPER:DriedhotpepperavailableinarangeofScovilleunits.ThosewithlowerScovilleunitsareforfood;thosewithhigheronesareformedicinalusage.

CURRYPOWDER:AmixtureofIndianspices,whichofteninclude

cumin,coriander,andturmeric.

DRIEDSHREDDEDCOCONUT:Dehydratedcoconutmeatfinelyshredded.

ENZYMESPRINKLE:Dehydratedgreenpapayasandlimejuice.

KELPPOWDER:Adriedandpowderedformofkombuusedasasaltyseasoning.

MIRIN:AsweetAsianricewine.

MISO:Anagedandculturedsoypaste.

NAMASHOYU:Afermentedsoyandwheatsauce.

NIGARI:Adriedformofseawaterthatcoagulatestofu.

NUTRITIONALYEAST:AtypeofyeastgrowninbeetsugarthatcontainsawiderangeofBvitamins,especiallyB12,whichcanbechallengingforvegetarianstofindnaturally.

OILS:Anydrynutorseed,olive,oroilyfruit(suchascoconuts)canbepressedforoil.Becertaintolookforcold-pressedoilsratherthanoilsthathavebeenextractedusingsolvents.Also,beawarethat“cold-pressed”iscommonlyusedtodescribeoilsthatresultfromheatinggroundingredientsto160°Fbeforepressing.Oilsdon’tlastverylongseparatedfromtheirwholefood;storetheminadarkcontainer(lightmaycausespoilage)intherefrigerator.Stableoils(likeoliveoil)maintaintheirintegritywhenheated;unstableoils(likeflaxoil)becometoxicwhenheated.Theoilslistedherecanbefoundintherefrigeratedandvitaminsectionsofhealthfoodstores.

Avocadooil:Itisquiteraretofindcold-extractedavocadooil.However,avocadosareoftenveryoilyontheirownandcanbeusedasawholefoodreplacementforotheroils.Coconutoil:Coconutoilisoneofthebestfatsyoucanconsume.Itisdeliciousandcreamyandcanbeusedbothinrecipesandasamoisturizer.Flaxoil:Flaxoilishighinessentialfattyacidsandisoneofthehealthiestoilstouse.Flaxhasarichtasteandisadelightinsweetandsavorydishes.

Hempseedoil:Hempseedoilhasaverynuttyflavorandcanbeusedinplaceofflaxoil.Thisoilisunstableandshouldneverbeheatedorusedinrecipesthataredehydrated.Nutandseedoils:Driedseedsandnutscanbepressedfortheiroils.Manycommercialnutandseedoilsareheatedduringprocessingandarethereforenotraw.Lookforcold-pressednutandseedoilsinspecialtystores.Oliveoil:Oliveoilisthemoststableoil;itcanhandleslightamountsofheatandisverytastyinrecipes.Otheroils:Thereareawidevarietyofoilssoldinhealthfoodstoresthatmaybefarlessthanhealthful.Fractionatedoroverheatedoilsbecomerancidquickly,andsomeoilsareeventoxicforhumanconsumption.

STEVIA:Agreenherbthatisonehundredtimessweeterthansugarandisusefulasanonfruitsweetener.

SUN-DRIEDSEASALT:Thissalt,theresultofslowlydryingseawater,looksgrayandfeelswet.Sun-driedseasaltcontainsfarmoremineralsthantablesalt.

VINEGARS:Alwaysbuyvinegarthatsays“withthemother”onthelabelbecausethatisasuresignthatitisliveandraw.

Applecidervinegar:Afermentedappleproductwithatangytaste.Redwinevinegar:Afermentedgrapevinegar.

WASABI:Aspicycondimentmadefromhorseradishrootsandgardeniaflowers.ThisbrightgreenpasteisservedwithJapanesefood.Wasabiisalsoavailableinpowderedform.

RawWarnings

Thesewarningsaredesigned toeducate.Wemake thebestchoiceswecanineachsituation,andwegrowaswego.Bepatient,takeyourtime,

andvibranthealthwillfollow.Agave nectar. The nectar from the agave cactus is used by manypeople in the living foodworld as a sweetener.Whenharvested fresh,thissweetliquidissimilartomaplewaterorcoconutwater.Inordertostabilize itandconcentratethesugars,agaveisheatedtotemperaturesabove150°F.Thispreventsitfromfermentingandturningintoalcohol.Commerciallyavailableagavenectarisacookedandprocessedproduct.Itcan,however,beobtainedinitspure,rawform.Anythingorganicallygrown.The label “organic”doesn’tmean thefoodwasconsciouslygrown.Manyorganicfarmsareusingconventionalmethodsthatareharmfultotheenvironmentandarefarmingformoneyrather than to produce healthy natural food. Biodynamically grownfoodsaremoreconscious,yetonlyfoodsyougetfromfarmersorgrowyourselfaretrulyconsciouslygrownandsustainable.Ontheotherhand,producethatisgrownlocallymaybeorganiceventhoughitisn’tlabeledassuch(probablybecausethegrowerdidn’twanttoapplyforandpayfor the certification).Andallwild food is organicunless itwasgrownnear heavily sprayed areas. Use your best judgment when looking atproduce.Ifitisvibrantandyoufeelitmightbeorganic,thereisagoodchanceitis.Dowhatisrightforyourbody.Itisbettertoeatwhatyourbodyneedsthantodepriveyourselfbecauseofalabel.It isalso important to storeup local supplies in summerand fall forwinter(unlessyouliveinanareawhereit’spossibletoeatlocallyyear-round), because any food that must be transported by planes, trains,boats,trucks,andcarsisnottrulysustainable.Ithasbeensaidthat70percentof theworld’s transportation isused formoving food.That’s alotoffuelandwastedtime.Thinkglobally.Eatlocally.Applesandcucumbers.Toincreasetheirshelflifeandimprovetheirvisualappeal,applesandcucumbersareoftenwaxedwithasyntheticorcarnaubawax.Eveniftheseitemsarelabeled“organic”andhavebeengrown organically, they might be treated later by the shipping ordistributioncompany.BraggLiquidAminos.Thisproductmadeonlyoutofsoybeansisstillone of themost controversial “living food” products. At this point, nooneknowshow it ismade.Wedoknow thatPaulBraggwasahealthpioneer and that the other Bragg products are raw and living. Therehavebeenmanyquestionsaboutthisproduct,andtheansweriswestill

don’tknow.Braggsisnon-GMOandsupposedly“organic.”Cacao.Cacaobeans,ornibs,arebecomingevermorepopularintherawfoodscene.Whilecacaomayhavesomehelpfulproperties,suchasaminoacidcompositionsandhighlevelsofantioxidants, itcanalsobetoxicandcausemildhallucinationsindosagesofmorethanfortybeans.Cacao is shunned by all animals in nature, and domesticated animalsthatare fedcacaooftencontract cancerandcandieof toxicity.Cacaocontainsachemicalverysimilartocaffeinethatishighlyaddictive,actsasastimulantonthecentralnervoussystem,andcausesextrememoodswingsandaggressivetendencies.Honey.Manybeekeepersharmthebeeswhentheycollectthehoney.Somesmokeoutthebeesorevenfumigatethehive.Manycommercialhiveshaveallthehoneyremovedandleavenoneforthebeesduringthewinter. Tropical honey is usually the safest bet since there are alwaysflowers around and therefore always more nectar available to collect.Some honey contains larvae (baby bees), and this is not vegan.Manybeekeepersuseseparatorstokeepthequeenoutofthetoplayersotheeggsdon’tgetlaidinthathoney.Besuretogethoneyfromasourceyoutrust,andmakesuretheyareusingnon-impregnatedcellstoclaimtheirgoldennectar.Nama shoyu. This is a fermented product made from soybeans,wheat,salt,andastarter.Thisproductiscookedbeforebeingallowedtoculture.Thisisalivingfoodproductaslongasitisunpasteurized.TheAspergillus oryzae culture has proliferated so much by the time youpurchaseitthatthereismorecultureandveryfewremnantsofthesoy-wheatsoupthattheculturelivedin.Nori. Most nori contains fish! In fact, nori can contain up to 10percentfishandstillbelabeledonlyasnori.Whennoriisharvested,itiscaught as a bigmass of sea lettuce in nets. Thiswet seaweed is thenlightly rinsed, put in a big blender, and then spread out like paper todry.AfewcompaniessellBuddhistandkoshervarietiesofnori,whicharefish-free.Nutritional yeast. This bacteria is superabundant in B vitamins,especially B12, which is often lacking in a vegetarian diet. Somecompaniesfreeze-drytheiryeast,althoughmostkiln-dryitat375°Fforthreeseconds.Soalthoughmostnutritionalyeast isessentiallycooked,

therearestillafewcompaniesthatstilldoittheoldfreezerway.Somecompanies also add things to their product. They are always listed, sojustreadthelabel.Nutsandnutbutters.Thereisahugequestionabouthownutsandseeds are dried. Many seeds such as sesame are hulled using steam.Some places, however, still use a machine for hulling. Nuts must bedriedbeforeselling,andmanycompaniesdrytheminkilnsandovensatwellover200°F.Nutbuttersthataremadefrom“raw”nutsaresoldasrawevenifthenutbutter–makingequipmentheatedtheingredientstowellover200°F.Trulyrawnutsareusuallyfreeze-dried.Sea salt/Celtic sea salt. Watch out for iodized salts and kiln-driedmineral salts. Sun-dried salt is filledwithvital nutrients only found inthesea.Spirulina. Most spirulina is freeze-dried. This breaks open the cellwall(duetowaterexpansion),increasesitsdigestibility,andmakesthespirulinamore absorbable. This freeze-drying process does destroy thelifeforce(theabilitytogrowandcreatemorelife).Afewcompaniesstillsun-drytheiralgae.However, freeze-driedfoodsareconsideredrawbymost,andsoisspirulina.Young Thai coconuts. These raw coconuts imported fresh fromThailandaredefinitelynot organic.Thesenutshavebeen treatedwithvarious chemicals, including formaldehyde and bleach, and areprocessedbymachines.

RawTools

Kitchen tools are a blessing to the culinary-minded raw fooder. Byhavingawiderangeoftoolstoworkwith,youcancreategourmetmealsto live for.Knowingwhatkindof equipment is right for you canhelpyou get the results you want in the kitchen. This chapter lists thecommon types of tools found in raw food kitchens. For some items, Isuggestbothtypesandbrandnames.

Utensils

Household kitchen utensils such as bowls, knives, cutting boards,countertops, spoons, spatulas, and so forth aremade fromavarietyofsubstancesinourmodernage.Somearebetterthanothers.

GLASS:Averyinertsubstance;greatforbowls.

CERAMIC:Naturalearthenware;verypure.

STAINLESSSTEEL:Verydurableandeasytoclean.

PLASTIC:Canaffecttheflavoroffood.

WOOD:Bestmaterialforallutensils;greatforflavor.

ALUMINUM:Extremelytoxic.Watchout!

Juicers

Juicers separate organic liquids from foods. Fruits, vegetables, soakednuts, and sprouts can all be juiced. Juicing concentrates the food’snutrientswhileremovingitsfibers,thusprovidinguswithmoreenergythat’smorereadilyabsorbedbyourbodies(meaningmoreenergyfromless food). Be sure to juice only organic or unsprayed foods sinceotherwise the juicing process will concentrate any pesticides or otherchemicalsalongwiththefood’snutrients.

CENTRIFUGAL: Centrifugal or spinning juicers are juicers that have aspinningmetal blade in their upper chamber that shreds and spins offjuice.Thesearethemostcommonjuicersavailableonthemarket.Theyareoftencheap,easytoclean,andcompact.TworecommendedbrandsareMiracleandJuiceMan.Thesejuicerslackinefficiency,though;theyextractonly60percentof the juice. (To improve this rate, tryrunningthepulpthroughasecondpass.)Centrifugaljuicersalsocausethejuicetoquicklyoxidize,andthejuicemayrequirestraining.

HOMOGENIZING:These juicersuse theprocessofmastication togrindandpressjuicefromitssource,muchlikeourownteeth.TheChampionJuicer (my favorite) isonemasticating juiceravailable today; itgrindsitslittleteethonahubandpressesthefruits,vegetables,nuts,orseedsup against a screen or blank plate. Any homogenizing juicer canmasticate(homogenize)foodsintopasteorapulpaswellasjuicethem.Masticating juicers are 80 percent efficient and produce juice that ismuchslowertooxidize.

JUICE PRESSES: Juice presses are one of the most efficient ways toextractjuice.Apressrupturesthecellsfromwithin.Thejuiceproducedis barely oxidized, tastes the best, and has the longest shelf life andstability.

Automatic:TheNorwalkjuicerisanelectricpress,muchlikethe hand press. This machine also comes with a built-ingrinderattachedtothesideformashinghardervegetablesorgrindingsproutedgrains.Citrusjuicer:Usedtopressthejuiceoutofcitrusfruits.Handpress:Thesepressesaremadefromtwo-tonhydrauliccar jacks and stainless-steel screws, plates, and bowls. The

juicypulpoffruitsorveggiesisplacedinaclothbaginsideabowl and the juice is then pressed out by pumping a jack.Hardervegetablesmustbegroundbeforehandjuicing.Juicebag:Thissimplejuicerisinexpensiveandlightweight,making it perfect for travel. Shredhard vegetables or fruits(juicyfruitscanjustbecutandinsertedwhole),thenplaceinameshsproutbagorcloth.Squeezeoverabowltocatchthejuice. This juice has the slowest oxidation rate, butunfortunatelythemethodisn’tveryefficient.Screw presses: Available in manual and electric varieties,these have a spiral screw that presses against a screen,forcingfoodsthroughthetop,squeezingthepulpand juice.Awheatgrassjuicerisonetypeofscrewpress.

TRITURATING:A triturating juicer is one that uses twogears to grindand press foods for homogenizing. This process is very similar tomastication yet happens at a slower speed. Trituration provides juicethatoxidizesveryslowlyandis90percentefficientorbetter.

Blenders

Blendersareusedtogrindfoodintoliquids.

BLENDERCUP:A small jar that fits upside-down on the blender base,allowing you to blend smaller quantities at a time. Blender cups alsoallow for more torque per square inch, thereby resulting in creamier,smoother blends. Most blender bases (the blade and bottom) have astandard type of threading that will actually attach to any small-mouthed jar, such as an old nut butter or honey jar. (Some hardwarestoresevencarry theright-sized jarsnew.)The jarscanbe filleduptothree-quartersfulland,onceblendingiscomplete,theoriginallidcanbescrewedbackonforstorage.

DUALSPEED:Ablenderwithhighandlowsettings.

MULTISPEED:Ablenderthathasavarietyofspeeds.

OSTERIZER:Acommonhouseholdblenderthatoftenhasoptionalsmallblendingjarsthatattachforsmallportions.

VITAMIX: A super-powered blender that can blend dry or wetingredients and grind almost anything into a liquid. The carafe holdseightcups(mostblendersholdfivecups).

SproutingEquipment

Sprouting canbeaccomplished inanumberofways.Having the toolsthatworkwithyourlifestyleandkitchenmakesitmucheasiertokeepacontinualsproutgardeninyourhome.

BIOSTA:Aneasy-to-usemultitieredsproutingsystem.

JARS:Half-gallonglassBallorMasonjarsarebest.

LIDS:Lookforplasticsproutinglidsthatscrewon.Theyaresoldonlineorathealthfoodstores.

MISTAPONIC:Anautomaticsproutingsystem.

SCREEN:Useanylonscreen,whichischeapandeasytofind.Apieceofscreen can be affixed to the top of the jar, allowing for drainage andairflow while hindering the invasion of outside during the sproutingprocess.

SOIL:Gardenstoressellorganicsoil,orusesoilfromyouryard.

TRAYS:Plastictraysareavailableatgardeningstores.

GarnishingTools

Garnishes add an element of beauty to any meal. Many master chefsfromAsiacanproduceahugearrayofgarnishesusinganytypeoffood.

CARVINGTOOLS:Smallknivesandcurvedbladesusedtocutfruitsandveggiesintoshapes.

PASTRYBAG:Usedtodecoratecakesorwriteusingicing.

SPIRALIZER:Atoolformakinglong,thin,curlystripsofvegetables—asthinasangelhairpasta.

ZESTER:Atoolformakingthinstripsofcitrusrind.

FoodProcessors

Thesetoolsareusedtogrindfoodintoapowderorpasteorjusttomix.

CUISINART: This solid standard comes in a variety of sizes. Thismachineisatrueworkhorse.

GENERIC:Goodforlightgrindingbutbreakseasily.

KRUPPS:Makesanexcellentmini-processor.

Culturing

Youcanusethefollowingtoolstocreateanidealenvironmentforlivingbacteria.

HARSCH CROCK: An earthen jar with a water seal used for makingsauerkraut,pickles,andkimchee.

SEEDCHEEZEBAG:Forseparatingcurdsandwhey.Aseedcheezebagisanorganicunbleachedclothbagor a silk screenbag thathelps in thedraining process. Alternatively, commercially sold nut milk bags,cheesecloth bags, or even paint-straining bags are commonly used tohelp extract the water (whey) from the culturing seed cheeze. Somepeople even use old T-shirts or straight cheesecloth or silk screen topresstheliquidoutofthecheeze.

TOFU PRESS: Used to press water out of soy tofu. It is available inJapanesecookingstoresorsomespecialtyculinarytoolshops.Itconsistsofasquareboxwitharemovabletopandbottomandholesinthesides

fordrainage.Thetopslipsintothebox,allowingweighttobeputuponthetofu,whichhelpstosolidifyitasitcurds.

Dehydrators

Thesetoolsareusedtoremovewateranddryfood.

CABELA’S: A great dryer, with a glass front, digital timer, and variedsettings.Powerfulandefficient.

CERAMIC DRYING TRAY: A flat porcelain or ceramic dish for solardrying.

EXCALIBUR: A dryer with a variety of temperature settings, good forbothhomeandcommercialapplications.

HARVESTMAID:Alargedryergoodforhomeuse.

STACK: Not very efficient, but a type of cheap and easy-to-obtaindehydrator. It stacks one tray on top of another, and has a heatingelementatitsbase,sothismethodreliesonthermalconvectionforthedryingprocess.

RawTechniques

Thebasicskillsdiscussedinthischapterarethefoundationofrawfoodpreparation.Althoughsomeof these techniqueswill takesometime tomaster,ageneralunderstandingofthemwillallowyoutocreatedivinedelights.

SoakingDates,DriedFruits,andNuts

Driedfoodscanberehydratedtomakethemeasiertouseinrecipes.Tobe used as sweeteners, dates often require soaking for an hour or so,thenblendinguntilsmooth.Itisimportanttoremovetheseedsfromthedatesbeforeusingthem.Nutsandseedsfrommanyfruitscanbesoakedtomakethemblendup

moresmoothly.Seedsandnutscontainenzymeinhibitorsthatlimittheirdigestibility.Whenwesoakseedsandnutsfor15minutes,wereleaseupto50percentoftheenzymeinhibitors.Bysoakingthemforthecorrectamountof time (see the charthere),we can release all of the enzymeinhibitors,making the seeds and nuts easier to assimilate. Sprouting aseedornutwillgiveitmoreofawateryandsweettaste,sosometimessoakednutsarebetter inarecipethanfullysproutedones.Donotusesoakingwaterfromseeds,sinceitcontainsalloftheenzymeinhibitorsweare removing. (The soakingwater from fruits suchasdatesor sun-driedtomatoes,however,isexcellenttouse.)

Garnishing

Garnishing is the art of beautifying foods. There are almost limitlesscolorsandshapestoworkwith,souseyourcreativity.Therearemanydifferenttools,too.Avegetablepeelercanbeusedtopeeltheskinofatomatotoproduceathinstripthatcanberolleduptolooklikearose.Asharp spoon can be used to sculpt root vegetables into many shapes.Therearealsostandardgarnishingtoolssuchastheradishroser,whichproduces a rose shape out of a radish, and the tomato scooper,whichperfectly removes the seeds from a tomato. The Japanese havediscoveredsomeofthemostbeautifulwaystogarnishfoods,andthereare a variety of books on the subject. Garnishing foods enhances thepresentationandaddstoourenjoymentoffood.Remember,eatingisanexperience,andeachpartofit—fromtheatmospheretothetaste,color,andgarnish—playsalargepartinthepleasureitprovides.

CompostingandRecycling

Intoday’sworld,itisidealtowalkaslightlyaspossibleupontheEarth.We have learned that the Earth’s resources are exhaustible and thatpollutionisdamaging.Byproducinglesswaste,wehelpmakethefuturebrighter. Almost everything is recyclable; whether it is used again orbrokendownandmade into somethingnew, it still results in one lesstree chopped down or one less chemical created. Composting isbeautiful,asitbotheliminatesallorganicwasteinaconsciouswayandrefertilizesthesoilforfuturegrowth.Compostingcanbemadeeasierbyaddingwormsorbacterialstarterstohelpitbreakdownfaster.AgoodbookoncompostingisLetItRot!byStuCampbell.

FindingRawFoodinaCookedCity

In most urban environments, there are farmers’ markets where local

growersgotoselltheircrops.Checkingonlineatlocalharvest.orgoftenprovides good leads. Also, search online under “Health Food,”“Restaurants, Vegetarian,” and even “Farms,” “Fruit Stands,” or“Farmers’ Markets.” Once you find the healthy stores, take a look attheirbulletinboardsandpickupanyhealthornewagemagazinestheymayhave for free.Thesepublicationsoftenhave listingsof everythingfrom“fruitforsale”to“rawgatherings”andmayalsolistrestaurants.Ifallelse fails,mostsupermarketsnowhaveorganicsections,sofindthebiggest one you can and make do with their commercially grown“organic”produce.Metropolitanareasusuallyhaveanumberofhealthfood stores that serve different neighborhoods, as well as organic orhealth-conscious restaurants that serve some raw foods. Check out theYellowPagesunder“HealthFood”orbuyacopyofTheTofuTollbooth,compiledbyElizabethZipernandDarWilliams,whichlistsjustaboutallthehealth-friendlyplacesintheUnitedStates,statebystate.

ForagingintheWoods

Manywonderful plants found in the woods can be consumed. Almosteverygrassisedible,andsomeareverynutritious.Birchbarkisedible;dandelion greens and flowers are edible. Most large fruits are edible.Manysaladgreensareavailablewild.It isagoodideatocheckoutanherbandwildfoodguideforpicturesofwhateachherborgreenlookslike. It is also helpful to contact native or indigenous people formoreinformationabouttheedibleplantsinyourarea.Researchisinvaluable,because youwant to be preparedwhen a life-giving plant comes intoseason.

ForagingaroundTown

Many people live in houses with fruiting trees planted in their yard.Amazingly,peopleoftenprefertobuyfromastoreratherthanpickthefruit for themselves. If you see fruit falling on the ground in your

neighborhood, consider knockingon thedooror leavinganote askingwhether it’sokaytopicksomeof it.Manypeoplewill letyouhavealltheirfruitorwillsplittheharvestwithyou.

RawTravelTips

When adventuring to new places, it can be challenging to find raworganic food. Many places in the world have become inundated withmodern packaged foods, or their local denizens dine primarily on fastfood and junk. Most modern cities do have some form of raw andorganic resourcesavailable,yet sometimeswe findourselves inadeadfoodzonewherethereisn’tanyvitalfoodavailable.Inthosesituations,trytoplanaheadormastertheartofpatienceandfasting.

Airplanes

For airplane travel, it is best to bring your own food. This is the onlywaytoensurecleanandfreshrawfood.I’vebeentoldthatafewairlinesoffer a raw option, and one airline offers only organic produce. Thesedays it’s challenging to get airline security to let you throughwithoutirradiatingyour food. Ifyouhappentohave food inyourpockets,youcangetafewthingsonboardwithoutbeingirradiated.Otherwise,everybag goes through the X-ray machine. The amount of radiation issupposedly less thanthatemittedbyacellphone,yet thismay justbesafetypropaganda.Personally, IeitherfastorbringwhatIcan.Oneofthe best travel foods is kimchee. When they break out the cart ofmicrowavedbeef,openupyourkimchee. Itwillmask the smellof theairplane food and help build up good flora that airline radiationdestroys.

TrainsandBuses

Ontrainandbusrides,itiseasytobringyourownfood.Certainwhole

foods travel better than others—avoid ones that can get squished.Preparedfoodsaregreatforthiskindoftravelaswell.

LongCarTravel

Cartravelgivesyouthebestoptionsofall.Youcanbringpreparedfoodsfor parts of the road trip and collectmany fruits along theway. Eachnewdestinationbecomesanewsourceoffoodandfun.Sproutscanalsobegrowninsidecarsorbusesbyhangingsproutbagsfromthewindows.Somepeoplehaveevencreatedsolardehydratorsinthebackwindowoftheircar.

Hotels

Hotelsaregreatforpreparingfoodandgrowingsprouts.Youcansetupamini-kitchenareawithacuttingboardandevensetupablender.Thebathroom can be used as a sprouting area, and you can stock up theroomwithlocalproduce.

Intention

Aswe think, so it is. Benjamin Franklin once said that he saw “morepeoplegetillfromwhatcameoutoftheirmouthsthanfromwhatwentin.”Thisistosaythatwearewhatwethinkandsayasmuchas,ifnotmore than, we are what we eat. Some of the most unhealthy food apersoncaneatismadebyangrychefsorpeoplewhoareupset.Loveandpositive intent can influence our creations as much as negativity andanger.Bykeepingapositiveattitudewhilepreparingfood,wecanaddtothejoyandexperiencepeoplegetwhentheyeat.

Recipes

Food canbe art. Thebest chefs are artistswho combine visual appealwithflavorandtexture.Onceyouknowhowtousethetoolsdescribedin thisbookanddiscoverwhich foodsworkwellwitheachother,youcancreatedazzlingdishestodelightthemouthandtheeyes.Allittakesis a little self-expression. These recipes are some fantastic discoveriesthatIhavemade.Remembertouseyourhead,actwithyourheart,andfollowyourtongue.

Drinks

AlmondMylkBanalmondMylkBananaMylkCashewMylkGreenDreamStorangeSmoothBlackRaspberry–PricklyPearTangyTangoFruitRootBanaberryBanacadoRubyCooler(SunTea)SproutPowerSunshineCoconutMilkGreenCleanComplementaryFreedom’sFrothNature’sNectarWhiteDelightMellowMelonNutBlissSweetLimeandAloeAppleZingNutShakeFireWaterGingerBlast

IronLionLilistarTropicalAmbrosiaThinMintSoursop-PineappleLiverCleanseRejuvelacIntestinalCleanseFlaxativeCoolingGreeneVe-8

AlmondMylk

Ineverreallyunderstoodtheconceptofhumansdrinkingmilkfromacow.Cow’smilkisdesignedtotakeaneighty-poundcalfandturnitintoathree-hundredpoundheiferinafewmonths.AlmondMylkhasmorenutritionthancow’smilkandisfarmoreabsorbableintothehumanbody.Sproutablealmondsarealsoagreatsourceofproteinsandaminoacids.

SERVES1OR2

3dates,seeded

3cupsfilteredwater

½cupsproutedalmonds

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Transfer the dates and their soaking water to ablender, add the almonds, and blend until smooth. Strain through awire-meshstrainerintoatallglassandserve.(Thepulpcanbeblendedagainforalighterbatchorusedfor“rawies,”ordehydratedcookies.)

BanalmondMylk

Thispower-packeddrinkisgreatforprovidingextraenergy.It’safavoriteofabody-buildingcoupleIknow.Theysayitgoesrighttotheirmuscles.Asavariation,blendin2teaspoonsofrawcarobpowder.(Picturedhere,topcenter)

SERVES1OR2

4dates,seeded

2½cupsfilteredwater

½cupsproutedalmonds½vanillabean

4bananas,peeled,frozen,andthicklysliced

Placethedatesinasmallbowl,coverwith½cupofthewater,andsoakfor about 1 hour, or until soft. Place the sprouted almonds and theremaining 2 cups water in a blender and blend until smooth. Strainthrough awire-mesh strainer, discarding the almond pulp. Return thealmond mylk to the blender, add the dates along with their soakingwater, andadd thevanillabean.Blenduntil smooth.Add thebananasandblendagainuntilsmooth.Pourintoatallglassandserve.

BananaMylk

InHawaii,bananatreesgroweverywhere;fromseed,ittakesonlyninemonthstogetahundred-poundstalkofbananas.Bananasareexcellentformakingmylkastheyprovideacreamytextureandasweetyetsubtleflavor.Therearehundredsofvarietiesofbanana,butWilliamsandBluefieldworkthebest.Asaflavoringvariation,tryanyofthefollowing:blendin2tablespoonsrawcarobpowder;blendintheseedsofhalfavanillabean;blendintheseedsofhalfavanillabeanand2tablespoonsrawcacao.Youcanalsofirstfreezethebananasandenjoyabananamylkshakewithorwithoutanyoftheabovevariations.

SERVES2TO4

4dates,seeded

1cupfilteredwater,plusadditionalasneeded

4bananas,peeled

Placethedatesinasmallbowl,coverwiththe1cupwater,andsoakforabout1hour,oruntilsoft.Transferthedatesandtheirsoakingwatertoa food processor and blend until smooth. Add the bananas and blenduntil creamy. Ifneeded,adda littlemorewaterandpulsea few timesuntilcombined.Serveinatallglass.

CashewMylk

Thissweetandrichnutmylkisoneofthemostdeliciousandfillingtreats.Cashewsblendupbetterthananyothernut,soifyouarelookingforareallycreamyconsistency,usecashews.Asavariation,blendintheseedsofhalfavanillabeanor3tablespoonsofrawcarobalongwiththedatesandnuts.

SERVES1OR2

2dates,seeded

½cupcashews

3cupsfilteredwater

Placethedatesandcashewsinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Placethedates,nuts,andsoakingliquidinablenderandblenduntilcreamy.Pourintoatallglassandserve.

GreenDream

Spirulina,anoceanalgae,containsmoreproteinthananyotherfoodontheplanet.Italktopeopleallthetimewhoaskmewheretogetproteininavegetariandiet.Ialwaystellthemthatbeefisabout25percentprotein;milk,30percent;soybeans,35percent;andspirulina,awhopping70percentprotein!Besidesitsfabulousproteincontent,spirulinacontainseveryvitaminandmineral.That’salotofnutritionforoneofthesimplestsingle-celledlifeformsonearth.(Picturedhere,farright)

SERVES2

4dates,seeded

2papayas,peeled,seeded,andchopped

1cupcoconutwater

1to2tablespoonsspirulinapowder

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Transfer the dates and their soaking water to ablenderandblenduntilsmooth.Addthepapayasandthecoconutwaterand blend to combine. Add the frozen bananas and the spirulina andblenduntilsmooth.Pourintoatallglassandserve.

StorangeSmooth

ThisisavitaminC-packedsmoothie.ManypeoplethinkoforangesasagreatsourceofvitaminC.Althoughorangesdocontainafairamountofthevitamin,thetophonorsgotoacerolacherries,hotchilepeppers,andstrawberries.(Picturedhere,bottomcenter)

SERVES1OR2

½cuphulledstrawberries

2cupsfreshlysqueezedorangejuice

Placealloftheingredientsinablenderandblenduntilsmooth.Serveinatallglass.

Clockwise,fromtop:BanalmondMylk,GreenDream,StorangeSmooth,BlackRaspberry–PricklyPear

BlackRaspberry–PricklyPear

PricklypearsgrowprolificallyinHawaiiandintheSouthwesternUnitedStates.Manynativetribessubsistedprimarilyonthefruitforalmostonethirdoftheyear,whileitwasinseason.Thepricklypeariscoveredwithhundredsoftinythorns,sobecarefulwhenhandlingit.Thebarbedthornsareassmallasfiberglass.Makecertaintowipedownallcuttingareasafterpreparingthisfruit.(Picturedhere,farleft)

SERVES2TO4

7largepricklypears

10blackraspberries

1cupfilteredwaterorcoconutwater(optional)

Topeel thepricklypears,make a¼-inch-deep lengthwise cut throughtheskins.Cutoffbothendsofthepricklypearsandpeelbacktheskins,removingthefruit.Discardtheskins.Juicethepricklypearsalongwiththeraspberriesinajuicerorpuréeinablenderandstrain.Transfertoapitcher,addthewaterifathinnerconsistencyisdesired,stirtocombine,andenjoy!

TangyTango

KiwisarealsoknownasChinesegooseberries.Thereisactuallyaminiaturestrainofkiwisandagoldenkiwi.Allofthemworkgreatinthistastyandtangysmoothie.

SERVES1OR2

1largepapaya,peeled,seeded,andchopped

½cupraspberries

1kiwi,peeledandcoarselychopped

Juiceof1largelime

Place all of the ingredients in a blender and blend until smooth. Pourintoatallglassandserve.

FruitRoot

Combiningthefruitofthetreeandtherootoftheearthcreatesatastyandwell-balanceddrink—thebestoftheearthandsky.

SERVES1OR2

6apples,cored

6carrots

Processbothingredientsthroughajuicerintoabowl.Pourintoaglassandserve.

Banaberry

Thisisyourstandardsmoothie.AllIcansayisitisberrygood.

SERVES1OR2

½cupraspberries

½cuphulledstrawberries

1to2cupsfreshapplejuice(2to4apples)orfilteredwater

Place the raspberries, strawberries, and bananas in a blender. Whilecontinuing toblend, slowlyaddat least1cupandup to2cupsof theapplejuice,asneeded,blendinguntilsmooth.Pourintoatallglassandserve.

Banacado

OnedaywhiletravelingtheroadtoHana,onMaui,Ihadthepleasureofharvestingbotharipestalkofbananasandsomeripeavocados.Beinghungryafteralongdrive,IbeganmunchingonthebananaswhenInoticedthatoneoftheavocadoshadgottensquished.Istartedeatingthemashedavocadoalongwiththebananaanddiscoveredadeliciousnewcombination.LaterIfoundoutthatthebanana-avocadocombinationisaHawaiiantradition.

SERVES1OR2

2dates,seeded

2cupsfilteredwater

4bananas,peeledandthicklysliced

½avocado,peeledandpitted

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Drain, reserving the liquid. Place the bananas,avocado,andthereservedliquidinablenderandblenduntilcombined.Addthedatesandcontinueblendinguntilathick,smoothconsistencyisachieved.Serveinatallglass.

RubyCooler(SunTea)

Sunteausesconcentratedsunlighttoextractflavorandessencefromherbs,fruits,andflowers.ThepHofthewaterdetermineshowfastitwillextractthetea.Themorealkalinethewater,thefasteritwillextractthetea.

SERVES2TO4

⅓cupdriedhibiscusleaves

⅓cupdriedrosehips

6cupsfilteredwater

½cupfreshlysqueezedlemonjuice

1cupfreshlysqueezedorangejuice

½cuppineapplejuice(optional)

2to4lemonororangewedges,forgarnish

Placethehibiscusleavesandrosehipsinalargeglassjarandcoverwiththe water. Cover the top and set the jar in direct sunlight for 3 to 6hours, until the taste is to your liking. Stir in the lemon, orange, andpineapplejuicesandrefrigerateuntilchilled,about2hours.Serveintallglasses,garnishedwithawedgeoflemonororange.

SproutPower

Sproutscontainsomeofthemostabundantlifeforcesontheplanet—they’rethepotentialenergyofawholeplant.Whengiventheopportunitytosprout,aseedwillspendasmuchenergyaspossibletogetarootintheearthandaleafuptoheaven.Indoingso,asproutcreatesmoreconcentratednutritionperouncethaniteverwillinitsentirelife.Growyourownsprouts,followingthesimpledirectionshere.

SERVES1OR2

4mediumtomatoes,cored

1cuplooselypackedsunflowersprouts

½cupalfalfasprouts

Juiceof½lemon

1teaspoonpowderedkelp

1teaspoonnutritionalyeast(optional)

Processthetomatoesandthesproutsthroughajuicerintoabowl.Stirinthelemonjuice,kelp,andyeast.Pourintoaglassandserve.

Sunshine

Thisbrightorangesmoothieisadelighttotheeyesaswellasthetastebuds.Forapumpkinpie–flavoredvariation,addpinchesofgroundcinnamon,nutmeg,andclove.

SERVES2TO4

7apples,cored,orfilteredwater,asneeded

4persimmons,peeledandseeded

Ifusingtheapples,processthroughajuicerintoalargemeasuringcup(youshouldhaveabout2cupsofjuice).Placethepersimmonsand1cupoftheapplejuiceinablenderandblenduntilsmooth.Addthebananasandblenduntilsmoothandcreamy,addingtheadditionalapplejuiceifneeded.Pourintoaglassandserve.

CoconutMilk

Coconutshavethebadreputationofbeinghighinfat,butcoconutwatercontainsnofat,andcoconutmeat,dependingonitsmaturity,cancontainlotsofhealthy,goodfats.Itisamazinghowmuchmisinformationisoutthere.

MAKES1½CUPS

½cupfresh,finelychoppedcoconutmeat

1cupcoconutwater

Placebothingredientsinablenderandblenduntilsmooth.Strain.Pourintoaglassandserve.

GreenClean

Thisgreendrinkcomesclosetoprovidingthenutritionandcleansingbenefitsofwheatgrassjuiceandisfartastiertodrink.

SERVES1OR2

2to3leaveskale

3stalkscelery

1cucumber

½cuplooselypackedfreshflat-leafparsleyleaves

½cuplooselypackedwatercress

Processallof the ingredients througha juicer intoabowl.Pour intoaglassandserve.

Complementary

Thelookofthisdelicioussmoothiedetermineditsname.Thedrink’sorangecolorisperfectlysetoffbytheflecksofbluescatteredthroughout.

SERVES2TO4

1mango,peeledandseeded

2peaches,peeledandpitted

½cupblueberries

2cupsfreshlysqueezedorangejuiceorcoconutwater

Placealltheingredientsinablenderandblenduntilsmooth.Pourintotallglassesandserve.

Freedom’sFroth

WhenIfirstusedtovisitHawaiiIwouldstaywithFreedom,wholivesinthejungleofMaui.TheRawExperiencewasbornoutofideasthatFreedomandItossedaroundbackthen.Thisdrinkwaspermanentlyonthemenuasatributetohim.

SERVES2

Juiceof2smalllimes

1to2cupscoconutwaterorfilteredwater

Placethepapayas,bananas,limejuice,and1cupofthecoconutwaterin a blender and blend until combined. While continuing to blend,slowlyaddupto1cupoftheremainingcoconutwateruntilsmoothandthick.Pourintoglassesandserve.

Nature’sNectar

Thissmoothietasteslikecoconutcreampie.

SERVES1OR2

3dates,seeded

2cupsfilteredwater

1cupfresh,finelychoppedcoconut

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Transfer the dates and their soaking water to ablender,addthecoconut,andblenduntilsmooth.Pourintoaglassandserve.

WhiteDelight

Thevanillasapoteismisnamedsinceitisactuallynotamemberofthesapotefamilybutamemberofthecitrusfamily.Vanillasapotes,alsocalledwhitesapotes,aregreenontheoutsidewithpaleivoryflesh.Thegreensapote(atruesapote)isgreenontheoutsideandorangeontheinside.LookforvanillasapotesatLatinmarketsandspecialtyproducestores.

SERVES2TO4

8apples,cored,or3cupsfilteredwater

2vanillasapotes,seeded

1largecherimoya,peeledandseeded

2bananas,peeled,frozen,andcutintochunks

Seedsfrom½vanillabean(optional)

Ifusingtheapples,processthroughajuicerintoalargemeasuringcup(you shouldhaveabout3 cups).Place2½cupsof theapple juiceandthe sapotes, cherimoya, bananas, and vanilla in a blender and blenduntilsmooth,addingtheadditional½cupapplejuiceifneededtocreateasoupyconsistency.Pourintotallglassesandserve.

MellowMelon

Therearemanywaystojuiceawatermelon,butmypreferenceistouseajuicepress,whichkeepstheliquidvitalandpreventsoxidationforuptotwenty-fourhours.Whenthejuiceoxidizes,itseparatesandformssedimentaryparticles.Ifyouobtainthejuiceanyotherway(centrifuging,masticating,orgrinding),thejuicewilloxidizeinlessthanonehour.Itisamazingtoseeaglassoffreshlypressedwatermelonjuice—itglowsbrightly,especiallywhenputinthesun.(Picturedhere,topright)

SERVES2TO4

1hugewatermelon(8to10pounds),rindremovedandchopped

Placethewatermeloninajuicepressorinaclothbagoverabowlandpressorsqueezefirmly.Youcanalsoblendthewatermeloninablender,slowlyatfirst,thenfaster,thenstrain.Pourintotallglassesandserve.

NutBliss

Thisdelightfulcombinationofnutmylksandbananasmakesforathick,frozenshakereminiscentofanicecreammilkshake.

SERVES2TO4

Seedsfrom½vanillabean

¼cupfilteredwater

1cupAlmondMylk

1cupCoconutMilk

4seeded,soakeddates,drained

Placethevanillabeanseedsandthewaterinablenderandblenduntilsmooth.Addthemylkandcoconutmilkandblendtocombine.Addthebananasanddatesandblenduntilsmooth.Pourintoglassesandenjoy.

SweetLimeandAloe

Aloeveraleavesareapowerfulintestinalcleanser,butthefleshisextremelybitterandoftenachallengetoeat.Citrusjuicemakesaloemuchtastier.Lookforcold-pressedaloeveragelathealthfoodstores.

SERVES2TO4

1cupfilteredwater

1tablespooncold-pressedaloeveragel

Juiceof½lime

Placealloftheingredientsinablenderandblendthoroughly.Pourintoglassesandserve.

AppleZing

Thiszippydrinkisadelighttothetastebuds.Itisnicetojuicetherindofthelemonthroughthejuicerforanaddedsparkofflavor.

SERVES1OR2

10apples,cored

½-inchpiecefreshginger

⅓ofalemonwithrind,orjuiceof1lemon

Process the apples and ginger through a juicer into a bowl. Juice thelemonwith rind,or stir in the lemon juiceonce theapplesandgingerhavebeenjuiced.Pourintoaglassandenjoy.

NutShake

Whenusingfrozenbananas,slicethemupbeforeputtingthemintheblender.Thiswillensurethatallofthepiecesblendupevenly,resultinginthemostcreamy“milkshake”imaginable.

SERVES1OR2

5dates,seeded

2¾cupsfilteredwater

Seedsfrom½vanillabean

½cupsproutedalmonds4bananas,peeled,frozen,andthicklysliced

Placethedatesinasmallbowl,coverwith¾cupofthewater,andsoakforabout1hour,oruntilsoft.Placethedates,alongwiththeirsoakingwater,andthevanillabeanseedsinablenderandblenduntilsmooth.Add the almonds and the remaining 2 cups water and blend untilsmooth.Addthebananasandcontinueblendinguntilsmooth.Pourintoaglassandserve.

FireWater

Thisisagreatwaytostartameal.FireWaterwasservedatTheRawExperienceasapalatecleanseranddigestivestimulant.Itwasagreatopenertoamealattherestaurantandprovidedanewspinonsteppinguptothebarandthrowingdownashot.

SERVES8TO16

2quartsfilteredwater

3chiles(suchashabanero,jalapeño,orserrano,oracombinationforaddedflavor),thinlyslicedlengthwise1lemon,coarselychopped

Juiceof1orange

2teaspoonsbeetpowder

Placeallof the ingredients inaglass jarwitha lid.Cover, shakewell,andrefrigerateforatleast2hoursorovernight.Pourintoshotglasses,beingcarefultoleavethechilesinthejar,andserve.

GingerBlast

GingergrowswildinriverbedsandthejunglesthroughoutMaui.Whenhikinginthewoods,thesmelloffreshgingeriseverywhere.Itswonderfulscentandflavorenhancethisbracingdrink.

SERVES1OR2

1pineapple,peeled,cored,andchopped

2-to3-inchpiecefreshginger,peeledandminced(about¼cup)

½cupfilteredwater

Juiceof2lemons

Processthepineapplethroughajuicerintoalargemeasuringcup(youshould have about 2 cups). In a blender, thoroughly blend the gingerwiththewater.Strainthroughawire-meshsieve,discardingthegingersolids. In a pitcher, stir together the pineapple juice and lemon juice.Addthegingerwaterandstirtocombine.Chillbeforeserving.

IronLion

Itisnicetomakethisrootdrinkwithdarkredbeetsforareallyearthytaste.Goldenbeetsprovideafarlighterflavorbutareveryniceaswell.Beetsareanexcellentsourceofiron.

SERVES1OR2

8carrots

1beet,peeled

½cuplooselypackedfreshcurlyparsleyleaves

Process thecarrots,beet,andparsley througha juicer intoaglassandserve.

Lilistar

Starfruit,orcarambola,areasweetjuicyfruitwithaverymildflavor.Mixingthemwiththejuiceofthepassionfruit,whichissometimesknownaslilikoi,bringsoutthetropicaltang.

SERVES2TO4

5starfruits,ribsremovedandseeded

1passionfruit,shellremoved

Processthefruitsthroughajuicerorpuréeinablenderandstrain.Pourintoglassesandserve.

TropicalAmbrosia

Thispiñacolada–stylesmoothieisadelicioustropicaldrink.Pineapplesarepropagatedbyplantingthetopcrown.Afewyearslater,anewpineapplegrowsoutofthecenterofthecrownoftheoldone.

SERVES1OR2

1cupfresh,finelychoppedcoconutmeat

Processthepineapplethroughajuicerintoalargemeasuringcup(youshouldhaveabout2cups).ReservethepineapplefleshformakingFruitRawies.Placethepineapplejuice,coconut,andbananasinablenderandblenduntilsmooth.Serveinatallglass.

ThinMint

Thissmoothiewasinspiredbyeveryone’sfavoriteGirlScoutcookie.Foradifferenttreat,youcandehydratethissmoothieintorawies.

SERVES1OR2

6dates,seeded

1largesprigmint

3tablespoonsrawcarobpowder

1cupCoconutMilk

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Place the dates and their soaking water in ablender,addthemintandcarobpowder,andblenduntilsmooth.Blendinthecoconutmilkandthebananasuntilsmooth.Pourintoatallglassandserve.

Soursop-Pineapple

Soursopskinsareusuallygreen,butifthesoursopisallowedtofullymatureinthetropics,itturnssilver.Makecertaintoremoveallsoursopseedssincetheyarepoisonous.

SERVES2TO4

1soursop,peeledandseeded

Process the fruits through a juicer into a bowl, pour into glasses, andenjoy.

LiverCleanse

Thisdrinkisagreatwaytocareforyourliver,whichfiltersthebloodandeliminatesmanyofthetoxinsthebodyencounters.Thisdrinkhelpstheliverremoveoldwasteandalsohelpsclearthegallbladder.Thisdrinkwascalledthe“ElvisParsley”onTheRawExperiencemenubecauseitmadeyoushimmyandshake.

SERVES1OR2

¼cuplooselypackedfreshflat-leafparsley

1clovegarlic

Juiceof1lemon

1tablespoonoliveorflaxoil

Pinchofcayennepepper

Placetheparsley,garlic,and1cupoftheorangejuiceinablenderandblend. Strain through a wire-mesh sieve into a pitcher. Add theremaining1cuporangejuice,thelemonjuice,oil,andcayenne,andstir.Serveimmediately.

Rejuvelac

Dr.AnnWigmore,thewomanwhobroughtsproutsandwheatgrasstotheworld,wasamajorproponentofrejuvelac,aculturedgraindrinkfullofhealthybacteriaandenzymeshelpfulinthedigestionofrawfood(particularlywhentransitioningtoarawfooddiet).Drinkingrejuvelacisalsoanexcellentwaytobringpositivefloraintotheintestinaltract,therebybringingthebodyintoamorealkalinebalanceandstrengtheningtheimmunesystem.

SERVES2TO4

1cupsproutedwheatberriesorsproutedquinoa,withsproutsofequallengthastheseed7cupsfilteredwater

Placethesproutsinaclean½-gallonjugandaddthewater.Coverwitha screen or leave open. Place the jug in a warm area, out of directsunlight, and soak the sprouts overnight. Strain through a wire-meshstrainer,discardingthesoakedwheatberries.Therejuvelacshouldsmellslightlysour.Refrigerateuntilchilledbeforeserving.

IntestinalCleanse

Everyonceinawhile,itisagoodideatohelpcleartheintestines.Manypeopleeatfarmorethanneededorcouldhaveeatenbetterfoodsintheiryouthandarenowreadytocleansetheunhealthyremainsfromtheirsystems.Psylliumhusksaretheoutercoatingofthepsylliumseedandtheyhaveagreatabilitytoswellandhelpeliminateoldintestinalmucoidmatterthatmaybelimitingtheabsorptionofnutrientsorimpedinghealthydigestiveaction.Thereareotherbulkingorbrushingagentsthatworksimilarly,althoughpsylliumiswidelyrecommendedandcommonlyavailableinmosthealthfoodstores.Thisdrinkisasweetandeasywaytowardbetterhealth.

SERVES1OR2

10apples,cored

Juiceof1lemon

1tablespoonpsylliumhusks

Processtheapplesthroughajuicerintoabowl(youshouldhaveabout4cups).Blendor stir in the lemon juice andpsyllium.Pour into a glassandserve.

Flaxative

Flaxseedsareagreatsourceoffiberandcanhelptocleanouttheintestinaltract.Thisdrinkisagreatwaytohelpkeepthingsmoving.

SERVES1OR2

¼cupflaxseeds

1cupfilteredwater(optional)

4apples,cored

Theflaxseedsmaybepreparedinoneoftwoways:Placetheflaxseedsinabowl,coverwiththewater,andsoakfor15minutes,untiltheseedshaveabsorbedallofthewaterandagelisformed.Alternatively,grindthe flax seeds into a powder using a coffee grinder or a small foodprocessor.Processtheapplesthroughajuicerintoalargemeasuringcup(you should have about 1½ cups). Place the flax and apple juice in ablenderandblenduntilsmooth.Addthebananasandblendagainuntilsmooth.Pourintoatallglassandserve.

CoolingGreen

Thislightandjuicydrinkissatisfyingandprovidesanabundanceofminerals.Cucumberscontainmuchoftheirvitalnutrientsintheirskin.Unfortunately,theflavorofacucumber’sskinisquitebitter.Toenjoyafartastiercucumber,skinincluded,followthesesimpleinstructions:Cutthetipsoffthecucumber.Takethetipfromoneendandrubitsexposedfleshinsmallcirclesontheskinneartheoppositeenduntilamilkywhitesapcomesoutoftheskin.Repeat,usingtheothertipontheskinoftheoppositeend.Cutoffthenewendsnowcoatedinwhitesapanduseyournew,improvedcucumber.

SERVES1OR2

1largecucumber

3stalkscelery

1teaspoonpowderedkelp

Processthecucumberandcelerythroughajuicerintoabowl.Stirinthekelp.Pourintoaglassandenjoy.

Thisflavorfuldrinkcombineseightvegetablesandispower-packedwithawiderangeofnutrientsthatprovidelong-lastingenergy.

SERVES1OR2

2tomatoes

1carrot

1beet,peeled

1yellowbellpepper

1cucumber,endstrimmedandrubbed(seeabove)

2stalkscelery

½cuplooselypackedfreshflat-leafparsleyleaves

1or2clovesgarlic

1or2shotsofwheatgrassjuice(optional)

Process all of the ingredients except the wheatgrass juice through ajuicerintoabowlandstirtocombine.Pourintoaglass.Addashotofwheatgrasstotheglassforalivelykick!

Appetizers

PestoWrapsFlax-DulseChipsCornChipsCarrot–PineNutDipCeleryandAlmondButterVeggieKabobsTofu-StuffedCherryTomatoesMiniPizzasCabbageRolls

PestoWraps

Thesedelightfullittletreatswereoneofthemanybite-sizedcreationsthatIcameupwithforacateringgig,andtheybecamesuchahitthatpeoplerequestedthemforeverafter.(Picturedhere)

SERVES4TO6

3largezucchini,peeled

Pinchofsun-driedseasalt

Juiceof½lemon

PRESTOPESTO

2cupschoppedwalnuts

2cupslooselypackedfreshgreenandpurplebasilleaves3clovesgarlic

1heapingtablespoonredmiso

2tomatoes,cubed

Choppedgreenandpurplebasil,forgarnish

Usingavegetablepeelerormandoline,cutthin,widestripslengthwisedownthezucchini.Placethezucchinistripsinabowl,coverwithwater,addtheseasaltandlemonjuice,andsoakfor2hours,oruntiltheytasteclean(notstarchy).Drain,rinse,anddrainagain.Toprepare thepesto,place thewalnuts,basil leaves,andgarlic ina

homogenizer juicerorfoodprocessorandhomogenize,creatinganoilypaste.Transferthepastetoabowlandstirinthemiso.Toprepareeachwrap,layazucchinistripflatonyourworksurface.

Dropateaspoonofpestointhecenterofthezucchinistrip.Pressasmall

pieceoftomatointothepesto.Foldorrollupthezucchinistrip.Securethewrapbypiercingitwithatoothpickorplaceit,seamsidedown,onaservingplate.Servegarnishedwiththechoppedbasil.

Flax-DulseChips

Flaxcrackersarepossiblythesimplestchiporcrackertomakeandareacrunchydelight.Allyouwillwantis“justtheflax,ma’am.”

SERVES2TO4

3cupsflaxseeds

4cupsfilteredwater

¼cupdulseflakes

Place the flax seeds in a bowl, coverwith thewater, and soak for 15minutes.Mixinthedulseflakes.Drainthroughawire-meshsieve.Usingone of themethods described here, thinly spread themixture¼ inchthickontheappropriatedryingsurfacefor thechosenmethod.Dryfor18hours,oruntilcrispy.

CornChips

Dehydrationremoveswaterwhileleavingtheenzymesandnutritionofthedehydratedfoodintact.Dryingcornconcentratesitsflavor,anddryingthecoconutmakesitcrunchyandoily,givingthesecornchipsgreatflavorandbigcrunch.

SERVES4

2cupscornkernels(approximately4earscorn)

1cupfresh,finelychoppedyoungcoconutmeat

¼cupdriedcilantro

Dashoffreshlysqueezedlimejuice

In a food processor, process the corn and the coconutmeat untilwellcombined. Add the cilantro, lime juice, and sea salt and continue topulsea few timesuntil chunky. Spread ina single sheet about¼ inchthickonadehydratorsheetoronaflatpieceofceramic.Usingoneofthe methods described here, dehydrate the corn chip mixture for 5hours,oruntildryontop.Flipandcontinuetodryfor5hoursmore.Cutintotrianglesanddryuntilcrisp,about2hoursmore.Keepinasealedbagorcontainertomaintaincrispness.

Carrot–PineNutDip

Dipsandspreadsareagreatwaytostartameal.Thiscreamycarrotdipkeepsthemcomingbackformore,somakealot.

SERVES2TO4

4carrots

2cupspinenuts,soakedfor2hoursanddrained¼cuplooselypackedfreshflat-leafparsley

2tablespoonslooselypackedfreshcilantroleaves3tablespoonsBraggLiquidAminosornamashoyu

1loafCarrot-AlmondEssenceBread,sliced,forserving

Process the carrots through a juicer into a large measuring cup (youshould have about 1 cup of juice). Place all of the ingredients in ablender andblenduntil smooth. Pour into a bowl and serve alongsidetheCarrot-AlmondEssenceBread.

CeleryandAlmondButter

ThiswasastandardsnackinmyschoollunchandpossiblythefirstrecipeIeverlearnedtomake.Inevercouldgetenoughofthemthen,andIstillcan’tnow.

SERVES2TO4

1bunchcelery,separatedintostalksandtrimmed1cupsproutedalmondsorrawalmondbutter½cupsoakedraisins,drained

Break the celery stalks in half and peel off any large strings. Cut thecelery into 5-inch pieces. In a food processor, blend the almonds andraisins.Spreadthealmondmixtureonthecelerysticksandserve.

VeggieKabobs

Thisdishhasahighentertainmentvalue.Thereissomethingtobesaidforfunfood.Thesedisplaybeautifullyandarealmostasenjoyabletomakeastheyaretoeat.(Picturedhere.)

SERVES4

MARINADE

2teaspoonsoliveoil

¼cupBraggLiquidAminos

2cupsfilteredwater

2tablespoonsapplecidervinegar

1clovegarlic,pressed

Juiceof½lemon

Pinchofpaprika

Pinchofchilepowder

Pinchofdriedcilantro

10cherrytomatoes

1avocado,peeled,pitted,andcubed

1onion,cubedandseparatedintothinsquares

10pittedolives

1largeredbellpepper,seededandcutintochunks1smallpineapple,peeled,cored,andcutintochunks

Topreparethemarinade,inalargebowl,combinetheoliveoil,Braggs,

water,vinegar,garlic, lemonjuice,paprika,chilepowder,andcilantro.Mixwell.Topreparethekabobs,spearthetomatoes,avocado,onion,olives,bellpepper, and pineapple onto 10-inch wooden skewers, alternatingingredientssothatthetastesandcolorsmix.Placethekabobsinashallowbowlandpourthemarinadeoverthem.Marinate the kabobs for at least 1 hour and up to 10 hours beforeserving.

Tofu-StuffedCherryTomatoes

Tofuistraditionallyalive-culturedfoodcomposedmostlyofalivingbacteriaknownasAspergillusoryzae.Mostcompaniespasteurize(cook)theirtofusoitdoesn’tfermenttoofar,andindoingsokillallofitslivingcultures.Atrueunpasteurizedtofuisalivingfoodbutnotarawfoodbecauseitisgrownoncookedsoybeans.Thetofurecipebelowisforsproutedtofuthatisbothrawandlive.Tofutakestimetomaster,sobepatient.

SERVES4TO6

BASICTOFU

1cupslightlysproutedsoybeans(tailshouldjustbepokingoutofthebean)2to4tablespoonsfilteredwater

1teaspoonnigari

1teaspoonmiso

¼cupdicedyellowbellpepper

¼cupmincedonion,rinsed

2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantro

Juiceof½lemon

BraggLiquidAminos

20cherrytomatoes

2teaspoonspaprika,forgarnish

To prepare the tofu, rinse the sprouted soy beans well. Using a food

processor,grindthesproutedsoybeanswithjustenoughwatertocreatea thick paste. Place the sprouted soy beans in a bowl and stir in thenigariandthemiso.Coverthetofuwithapieceofcheesecloth.Placeasecond,smallerbowlinsidethefirst,pressingsothatitpressesdownonthe tofu. (Youmay need to put a brick or jug ofwater in the secondbowltoaddweight.)Leavethetofuinawarm(70°to85°F),darkplacefor24hours,oruntilit’sdryandfirm.Removethetofufromthebowland,using thecheeseclothora silk screen, squeezeoutany remainingwater.Inalargebowl,mixthetofu,bellpepper,onion,garlic,parsley,andcilantro.Stirwell.AddthelemonjuiceandtheBraggstotaste.Scoopoutthecherrytomatoesusingatomatocorerorasharpparingknife. Fill each tomato with a small amount of the tofu mixture andserve,garnishedwiththepaprika.

MiniPizzas

Thismaybeoneoftheultimaterecipesintheworldofrawcuisine.Thismini-pizzarecipewillconvinceanyonethatrawfoodisn’tjustsaladsandnuts.

SERVES4

PizzaCrust(recipefollows)

1cupRedSauce

1cupWhiteSauce

½cupchoppedfreshbasil,forgarnish

Beginning1dayinadvance,preparethepizzacrust.To serve, place the pizza crusts on a tray. Spread¼ cup of the red

sauceontopofeachcrust,then¼cupofthewhitesauce.Garnishwiththebasilandserve.

PIZZACRUST

MAKESDOUGHFOR4MINIPIZZAS

2cupssproutedbuckwheatorsoftwheat,sproutedfor2days3largecarrots,plus2tablespoonsshreddedcarrot2tablespoonsshreddedbeet

2tablespoonsmincedonion

¼cupflaxseeds

2tablespoonsfinelychoppedfreshflat-leafparsley2tablespoonsfinelychoppedfreshcilantro

2tablespoonsfinelychoppedfreshbasil

2tablespoonsnutritionalyeast

2tablespoonscarawayseeds

2tablespoonssun-driedseasalt

Homogenize the sprouted buckwheat with the whole carrots in ahomogenizing juicer. In a bowl, mix the wheat mixture with theshredded carrot, beet, and onion. In a coffee grinder or small foodprocessor,grindtheflaxseedsintoapowder.Addthegroundflaxseeds,parsley,cilantro,andbasiltothewheat-carrotmixture.Stirintheyeastandcarawayseeds,andaddsalttotaste.Mixwell(youmayneedtosinkyourhandsintothisone).Usingwethands,pressthedoughinto3-inchdisks,¼to½inchthick.Usingoneofthemethodsdescribedhere,dehydratethecrustsforabout12hours,oruntildry.Todecreasethedryingtime,occasionallyflipthecrusts.

REDSAUCE

MAKES3½CUPS

7dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2largetomatoes,chopped

1clovegarlic

4freshbasilleaves,chopped

2tablespoonsBraggLiquidAminos

2tablespoonsoliveoil

1tablespoonnutritionalyeast

Place the sun-dried tomatoes, tomatoes, garlic, basil, Braggs, olive oil,andyeastinablender,andblendwelluntilsmooth.Thesauceshouldbeverythick.

WHITESAUCE

MAKES3CUPS

½cupmacadamianuts

¼cuppinenuts

½cupcashews

1cupfilteredwater,plusadditionalforthinning,ifneeded2tablespoonsoliveoil

1tablespoonBraggLiquidAminos

2teaspoonsnutritionalyeast

Juiceof1lemon

Placethemacadamianuts,pinenuts,andcashewsinabowl,coverwiththewater,and soak for2 to6hours,until smoothandcreamy.Drain.Placealloftheingredientsinablenderandblenduntilsmooth,addingadditionalwater,ifneeded,toobtainacreamyconsistency.

CabbageRolls

Cabbageprovidessomeofthemoredurableleavesinthevegetablekingdom.Cabbageleavescanbeusedasasaladbowl,asaburrito“tortilla,”or,inthiscase,asthewrapforcabbagerolls.ThisAsian-styledishwasmodeledafteraChinesecabbagerollthatIusedtoeatafterkungfuclass.Seapalmisgenerallyavailableinadriedformandmustbemoistenedforeasierdigestionandculinaryuse.

SERVES4

8sturdycabbageleaves

½cupsproutedmungbeans1cupshreddedredcabbage

1cupshreddednapacabbage

½cupshreddedcarrots

¼cupseapalm(wet)

2tablespoonswhitesesameseeds

Juiceof1largelemon

1teaspoonmirinorricewinevinegar

1teaspoonsesameoil

1teaspoonBraggLiquidAminosornamashoyu

1teaspoonrawtahiniorpumpkin-seedbutter

Place the cabbage leaves on a plate and place in the refrigerator (thiswillhelpsoftenthemforrolling).In a largebowl, combine themung sprouts, shredded cabbages, and

carrotsandmixwell.Addtheseapalmandsesameseedsandmixwell.Placethelemonjuice,mirin,sesameoil,Braggs,andtahiniinablenderandblendwell.Pourthe lemonjuicemixture intothebowlcontaining

theshreddedcabbageandtoss tocombine.Coverandrefrigerate for2hoursbeforeassemblingtherolls.To prepare each roll, fill awhole cabbage leavewith½ cup of theshreddedcabbagemixture.Foldtheendsintightlytoenclosethefilling,then finish by rolling up the leaf in the opposite direction (like aburrito).Ifneeded,piercetherollswithatoothpicktokeepthemclosed.Repeatfortheremainingrollsandserve.

FruitDishes

ExoticFruitSaladTropicalFruitSaladMixedMelonBallSaladAppleswithGingerChutneyStarFruitandRaspberry-NutKremeFruitRawiesApple-CinnamonCupCinnamon-AppleSproutedWheatPersimmonSunburstMangoBlissApplesauceCherimoyaFreezeBanalmondBlissPineapple-PepperSaladPineapple-GingerPuddingMangoPuddingBanana-DatePuddingPapayaFundaeFabulousFigParfaits

ExoticFruitSalad

Natureprovidessuchawiderangeofflavorsandcolors,andeachareaoftheworldhasitsownuniqueofferings.Travelerscantakeinmorethanjustthesightsofaforeignland;theycanexperiencenewtastesthatbroadenthesenses.Athome,lookfortropicalfruitsinlocalMexicanorAsianmarkets.PohaberriesarealsoknownasChineselanterns,incaberries,goldenberries,orpsylisfruits;theyareavailableatmanymarketsinbothfreshanddriedforms,andthefreshonesarecontainedinalittlepaperlantern(hencethename)muchlikeaminiaturetomatillo.Forafunpresentationofthissalad,serveitinpapayaboats—halvedpapayaswithseedsandfleshremoved.

SERVES2TO4

2cherimoyas,peeled,seeded,andsliced

1papaya,peeled,seeded,anddiced

1mango,peeled,seeded,anddiced

1eggfruit,peeled,seeded,andthinlyslicedlengthwise1sapote,pulpseededandmashed

5to10Surinam(pitanga)cherries,pitted,orpohaberriesFreshlyshreddedcoconut,forgarnish

Combinethecherimoyas,papaya,mango,eggfruit,andsapoteinalargeserving bowl.Gently fold in the cherries, sprinkle the coconut on top,andserve.

TropicalFruitSalad

Tropicaltreatscanadddeliciousnewflavorsaswellasvariednutrientstoyourdiet.ManyofthetropicalfruitsinthissaladcanbeobtainedinAsianmarkets.Ifyouliveinthetropics,removetheseedsfromthepapayas,persimmons,andcherimoya,andplantthem.Intime,you’llbeabletoharvestandenjoyyourownfruit.

SERVES4TO6

2papayas,peeled,seeded,andcutinto½-inchcubes

2mangos,peeled,seeded,andcutinto½-inchcubes

1pineapple,peeled,cored,andcutinto½-inchcubes3Hachiyapersimmons,seededandcutinto½-inchcubes1cherimoya,peeled,seeded,andseparatedintosmallsections1smallbunchbananas,peeledandthicklyslicedcrosswise1starfruit,peeledandthinlyslicedcrosswise

1kiwi,peeledandthinlysliced

Freshlyshreddedcoconut,forgarnish

Place the papayas, mangos, pineapple, persimmons, cherimoya, andbananasinalargeservingbowl.Alternatestarfruitandkiwislicesinaspiraloverthetop.Garnishwiththecoconut.

MixedMelonBallSalad

Thisdishentertainsnotonlywithitsdeliciousflavorsbutalsowithitsshapesandcolors.Forafestivepresentation,servethissaladinahollowed-outwatermelon.(Picturedhere)

SERVES4TO6

1cantaloupe,halvedandseeded

1honeydewmelon,halvedandseeded

1watermelon,halved

Juiceof2limes

Scoopoutthefleshofthemelonswithamelonballer,placeina largeservingbowl,andmixgently.Splashwiththelimejuiceandserve.

AppleswithGingerChutney

Applesareavailableyear-roundandmakeexcellent“chips.”Bythinlyslicingtheapplelengthwisearoundthecore,youcanobtainanaverageoftenslicesperapple.

SERVES2TO4

10dates,seeded

¾cupfilteredwater

1½-inchpiecefreshginger

¼cupfreshlysqueezedorangejuice

Pinchofgroundcinnamon

4crispapples,coredandthinlysliced

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Finelygratethegingerwithagingergraterorfinegrater to extract its juice (you should have about 1 tablespoon). Placethe dates and their soaking water along with the ginger and orangejuicesandcinnamon inablenderandblenduntil smooth.Arrange theappleslicesonaplateandpourthedatemixtureoverthem,orservethedatemixtureinabowlwiththeappleslicesaroundit.

StarFruitandRaspberry-NutKreme

Starfruit,alsoknownascarambola,hasfivetosevendeeplengthwiseribsthatformbeautifulstarshapeswhenthefruitisslicedcrosswise.Theedges(pointsofthestar)canbetougherthantherestofthefruit,soitisoftennicetoremovetheedgesandtheseedsbeforeuse.

SERVES2TO4

1cupdates,seeded

1cupfilteredwater

1cupsproutednuts10raspberries

2starfruits,thicklyslicedcrosswise

Freshmintleaves,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour, oruntil soft.Drain, reserving the liquid.Place thedates, nuts,andraspberriesinablenderandblendslowly,addingthereservedliquidasneededuntilthemixturebecomessmooth.Arrangethestarfruitonaplate.Spoonsomeofthenutkremeoneachslice.Garnishwiththemintleaves.

FruitRawies

Thesedeliciousdehydratordelightsarequickandeasytomake.Thesewereoriginallycalled“fruitcookies,”butsincethereisnocookinginvolved,I’vedubbedthem“rawies.”

SERVES3TO4

10seeded,soakeddates,drained6bananas,peeledandhalvedcrosswise

1cuppeeled,cored,andcoarselychoppedpineappleor4apples,peeledandcored1cupchoppedwalnuts

1teaspoongroundcinnamon

Dashofpurevanillaextract

In a food processor, blend the dates, bananas, pineapple, walnuts,cinnamon, and vanilla until the fruit is just slightly chunky. Form themixture into little balls, using2 to 3 tablespoons for each, and flatteneachballintoadisk1inchthick.Arrangeondryingtraysand,usingoneofthemethodsdescribedhere,dehydratefor18hours,oruntildry.

Apple-CinnamonCup

Thisdishwasinspiredbyharosset,atraditionaldishmadeofapples,walnuts,andwineeatenatPassover.WheneverIgotoaPassoverseder,Ibringthisdish,andit’salwaysabighit.

SERVES2TO4

6seeded,soakeddates,drainedJuiceof½lemon

1teaspoongroundallspice

1teaspoonfreshlygroundnutmeg

3crispapples(suchasFujiorGala),peeled,cored,andshreddedorcutintomatchstick-sizepieces¼cupsoakedraisins,drained

2tablespoonschoppedwalnuts,forgarnish

Inafoodprocessor,combinethedates,lemonjuice,cinnamon,allspice,andnutmegandprocessuntilsmooth.Transfertoalargebowlandstirintheapplesandraisins.Spoontheapplemixtureintoindividualbowlsorramekins,garnishwiththechoppedwalnuts,andserve.

Cinnamon-AppleSproutedWheat

Sproutedwheat,afantasticsourceofprotein,stillcontainssomegluten.Itcanbereplacedherewithsproutedbuckwheat,whichisglutenfreeandevenhigherinprotein.

SERVES2TO4

8seeded,soakeddates,drained2cupssproutedwheatberries2apples,peeled,cored,andshredded

½cupraisins,forgarnish

Inafoodprocessor,combinethedates,wheatberries,apples,cinnamon,and nutmeg and pulse until combined but still chunky. Transfer to abowl,garnishwiththeraisins,andserve.

PersimmonSunburst

Hachiyapersimmons,alsoknownasJapanesepersimmons,areveryhighintannicacidandtastelikeverybitterchalkwhenunderripe.Toavoidthis,makecertainthatyourpersimmonsarefullyripeandsoft.Theskinshouldpeeloffthefruiteasilyiftotallyripe.

SERVES2TO4

6dates,seeded

½cupfilteredwater

½cupfreshblueberries

4ripeHachiyapersimmons

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. In a food processor, combine the dates, theirsoakingwater,andtheblueberriesandprocessuntilsmooth.Startingatthepointofeachpersimmon,sliceanXshapethroughthe

skin,cuttingallthewaydowntothenubontop.Placethefruit,pointup, on serving plates. Gently peel the skin away from each fruit, andleave it hanging like the petals of a flower.Using amelonballer or asmallspoon,scoopoutapieceofpersimmonfromthetopofeachopenfruit.Spoonsomeoftheblueberrysauceintotheopenpersimmonpointsanddrizzlemoreoverthetops.

MangoBliss

Thisrecipehasprovidedjoyandfunforeveryonewhohastriedit.Ifindthatsimplicityisoftenbest.Besides,whocouldimproveuponthemango?

DELIGHTS1

Mangotree

Ladder(optional)

Pickaripemangofromthetree.Peelandeatitimmediately,preferablyonthebeachornearariver.Bliss.Swim.Wow.

Applesauce

Applesauceisagreattreatforkidsandaquickandeasysidedish.Asavariation,add1½teaspoonsofgingerjuice.

SERVES2TO4

¼cupraisins

¾cupfilteredwater

Juiceof½lemon

2large,crispapples,peeled,cored,anddiced

Groundcinnamon,forgarnish

Freshlygroundnutmeg,forgarnish

Placetheraisins inasmallbowl,coverwiththewater,andsoakfor1hour. Place the raisins, their soaking water, and the lemon juice in ablenderandblenduntilsmooth.Addtheapplesandblenduntilsmooth.Sprinkleeachservingwithcinnamonandnutmeg.

CherimoyaFreeze

PeoplethroughouttheSouthPacificadorethisdish.ManypeopleintheHawaiianIslandshavetoldmeitremindsthemofchildhoodvisitstolocalfruitstandswherethey’denjoyasimilarsticky,sweetfrozentreat.Whenitischerimoyaseason,Ialwaysmakeextraandfillmyfreezer.ServewithBuckies,withchoppednuts,oronitsown.

SERVES2TO4

5cherimoyas,peeledandseeded

Juiceof2limes

Putthecherimoyasinasealedcontainerandfreezeforabout8hours,oruntil firm.Put the frozen fruit throughahomogenizing juicerwith theblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Addthelime juice and process until smooth. Pour into individual bowls andserve.

BanalmondBliss

Thiscreamytreatisanevolutionofbananaicecream.Asafrozentreat,thisdishispurebliss.EnjoywithBuckiesasanalternativetochoppednuts.

SERVES2TO4

8bananas,peeledandsliced

¼cupAlmondMylk

2tablespoonsrawalmondbutter

1teaspoonpurevanillaextract

Choppedwalnuts,forgarnish(optional)

Placethebananasinasealedcontainerandfreezeforabout8hours,oruntil firm.Put the frozenbananas throughahomogenizing juicerwiththeblankplateinplace,orpuréeinafoodprocessoruntilsmooth.Inalargebowl,combinethealmondmylk,almondbutter,andvanilla.Addthefrozenbananapuréeandstiruntilcombined.Freeze,covered,for1hour, or until firm. Transfer to individual serving bowls, garnishwiththewalnuts,andserve.

Pineapple-PepperSalad

Peppersgivethisrecipejusttherightcrunch.Applemintaddsanespeciallyniceflavortothissalad,butifyoucan’tfindit,anysortoffreshmintwilldo.

SERVES2TO4

1largepineapple

2redbellpeppers,seededandsliced

4kiwis,peeledandthinlyslicedcrosswise

¼cupmincedfreshflat-leafparsley

¼cupmincedapplemintleaves

Juiceof½orange

With a sharp knife, carefully cut the pineapple in half lengthwise,removeanddiscardthecore,andcutoutthefruit,leaving2hollowed-out pineapple halves. Remove the abrasive brown eyes from the fruit.Dicethepineapplefruit.Inalargebowl,mixtogetherthedicedpineapple,peppers,kiwis,and

herbs. Stir in the orange juice. To serve, divide the salad among theemptypineapplehalves.

Pineapple-GingerPudding

Pineapplesarethehighestsourceofbromelain,anenzymethatbreaksdownprotein.Theyaresohighintheseenzymesthattheycanbeusedasadigestivestimulantthathelpseasegastricissuesandaidsdigestion.

SERVES2TO4

10dates,seeded

¾cupfilteredwater

¾-inchpiecefreshginger

4cupschopped,peeledpineapple

1cupfreshlysqueezedlemonjuice

Gratedzestof1lemon

Coarselygroundalmonds,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Finelygratethegingerwithagingergraterorfinegratertoextract its juice(youshouldhave1½ teaspoons). Place the dates, pineapple, lemon juice and zest, andgingerjuiceinablenderandblendslowly,addingthereservedliquidasneededuntil themixture is smoothyet thick. Pour thepudding into adecorativebowl,sprinklethealmondsoverthetop,andserve.

MangoPudding

Mangosareamongthemostpopularfruitsintheworld,andtherearemorethanthreehundredvarieties.Thefruit’savidfanshavecultivateditallovertheworld,andpeoplestillbreednewstrainstoday.

SERVES2TO4

4dates,seeded

½cupfilteredwater

4mangos,peeled,seeded,andquartered

4bananas,peeledandhalvedcrosswise

Freshlyshreddedcoconut,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1 hour, or until soft. Drain, reserving the liquid. Place the mangos,bananas,dates,and¼cupofthereservedliquidinablenderandpurée.Ifneeded,addadditionalreservedliquiduntilthemixtureissmoothyetthick.Transfertoaservingbowlandrefrigeratefor2hours,oruntilwellchilled.Garnishwiththeshreddedcoconutandserve.

Banana-DatePudding

Thisdishwasoriginallyinspiredbyabanana-date-tofupuddingatanAsianvegetarianrestaurantinNewYorkCity.Ineverdidgettherecipeforit,butthiscreationisanamazinglycloserawversion.(Picturedhere)

SERVES2TO4

6dates,seeded

½cupfilteredwater

Seedsfrom¼ofasplitvanillabean

6bananas,peeledandhalvedcrosswise

Choppedwalnuts,forgarnish

Shreddedcoconut,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inafoodprocessor,blendthedates,theirsoakingwater,andthevanillaseedsuntilsmooth.Addthebananasandprocessuntil smooth. Spoon the pudding into individual serving bowls. Coverand refrigerate for2hours, oruntil chilled.Garnishwith the choppedwalnutsandcoconutandserve.

PapayaFundae

These“fundaes,”alwaysoneofthemostpopulardessertsatourrestaurants,areagreatpartydish.

SERVES4

CAROBSAUCE

6dates,seeded

¾cupfilteredwater

2tablespoonsoliveoilorhempseedoil

¼cuprawcarobpowder

BLACKRASPBERRYKREME

5dates,seeded

½cupfilteredwater

1cupsoakedcashews,drained⅓cupblackraspberries

2papayas,halvedandseeded

Choppedwalnuts,forgarnish

To prepare the sauce, place the dates in a small bowl, coverwith thewater, and soak for about 1 hour, or until soft. Drain, reserving theliquid.Inafoodprocessor,combinethedatesandtheoil,slowlyaddingthereservedliquidasneededuntilthemixtureissmooth.Addthecarobpowderandpulseuntilcombined.Tomaketheraspberrykreme,placethedatesinasmallbowl,cover

withthewater,andsoakforabout1hour,oruntilsoft.Drain,reserving

the liquid.Placethedates,cashews,andblackraspberries inablenderandblendslowly,addingthereservedliquidasneededuntilthemixturebecomessmooth.Put the frozen bananas through a homogenizing juicerwith a blankplateinplace,orpuréeinafoodprocessoruntilsmooth.Fillthepapayahalveswith the puréed bananas, dividing equally. Topwith 3 heapingtablespoons of the raspberry kreme. Drizzle the carob sauce over thepapayasandraspberrykremeandgarnishwiththechoppedwalnuts.

FabulousFigParfaits

Freshfigsareawealthoflifeforce,containingthousandsoftinyseedsthatmakethemaveryvirileandhormone-richfood.ThesedelicatefruitsareverypopularinthecuisinesofEuropeandtheMiddleEast,wheretheyoriginated.Feelfreetouseanysproutednutinthepreparationofthenutkreme;pecansarejustmyfavorite.

SERVES2TO4

½cupdates,seeded

½cupfilteredwater,plusadditionalasneeded

NUTKREME

½cupsoakedpecans,drained

RASPBERRYSAUCE

¼cupraspberries

8freshfigs

Mintleavesorfreshlyshreddedcoconut,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Tomakethenutkreme,placethesoakednutsandhalfofthedatesin

ablenderandblendslowly,addingupto¼cupofthereservedsoakingliquid,untilthemixtureissmoothyetthick.Tomake the raspberry sauce,blend the remaininghalf of thedates,

the raspberries, and the remaining¼ cup of the reserved liquid untilsmooth. The sauce should have a thin consistency; if needed, add

additionalfilteredwater.Topreparetheparfaits,startingfromthetop,cutthefigslengthwiseintoquarters(leavingthebottomsintact)andgentlypressopen.Spoonsomeofthenutkremeintothemiddleofeachfig.Arrangetheparfaitson a platter and drizzle raspberry sauce over the top of each parfait.Garnishwiththefreshmintleavesorshreddedcoconut.

FruitSoups

Ginger-PearSoupNectarine-CardamomSoupFennel-BerrySoupWatermelonSoupPeach-MelonSoupPersimmonSoupApple-AlmondSoupBerrySoupSpicyPapaya-LimeSoupTropicalFruitSoup

Ginger-PearSoup

Thepearmakesthissoup—sobesuretopickagoodone.Whenselectingpearsforthisdish,choosesofteronesthatareveryripe.Iliketoremovetheskinbeforemakingthisrecipeasityieldsasmootherconsistency.Topeelaripepear,justholditunderrunningwaterandrubtheskinrightoff.

SERVES2TO4

6dates,seeded

2cupsfilteredwater

¼-inchpiecefreshginger

4pearssuchasBartlett,peeled

½teaspoongroundcinnamon

2freshaniseflowers,or½teaspoonaniseseeds,orafewwispsofFlorencefennel2mintleaves

Blackandwhitesesameseeds,forgarnish

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Drain,reservingtheliquid.Finelygratethegingerwithagingergraterorfinegratertoextractitsjuice(youshouldhave½teaspoon). Place the dates, pears, cinnamon, anise, mint, and gingerjuice in a blender and blend slowly, adding the reserved liquid asneeded,untilsmooth.Pourintobowls.Garnishwiththeblackandwhitesesameseeds.

Nectarine-CardamomSoup

Withitscardamomandcashews,thissummertimedelighthasanEastIndianflair.

SERVES2TO4

4nectarines,pitted

2teaspoonsgroundcardamom

½cupsoakedcashews,drained1½cupsfilteredwater

Pinchofblacksesameseeds,forgarnish

Place the nectarines, cardamom, cashews, andwater in a blender andblenduntilsmooth.Pourintobowls,garnishwiththesesameseeds,andserve.

Fennel-BerrySoup

InKula,ontheislandofMaui,theKulablackraspberrygrows.Wherevertheraspberrygrows,wildfennelgrowsaswell.Iwouldoftenrubmyfingersonthefennelflowersandthenpicktheberries.Thetastewasfabulous,andthatishowtheflavorcombinationforthissoupwascreated.

SERVES2TO4

3cupsraspberries

3cupsblueberries

2tablespoonschoppedfreshfennelfronds

2cupsfilteredwater

1avocado,pittedandpeeled

Freshfennelfronds,forgarnish

Placetheberriesintheblenderwiththechoppedfennelandblendwhileslowlyadding thewater.Add theavocadoandcontinue toblenduntilsmooth.Pourintobowls,garnishwithfennelfronds,andserve.

WatermelonSoup

Afewyearsagosomeonetaughtmeanewtechniquefortestingtheripenessofawatermelon:Setthewatermelononatableasitwouldsitontheground.Takeadrystrawfromabroom,orapieceofhay,andlayitacrossthewatermeloncrosswise.Thepieceofstrawwillturnonitsowntowardthelengthofthewatermelon.Themoreitturns,theriperthewatermelon.

SERVES2TO4

8cupspeeled,chopped,andseededwatermelon,juicesreservedJuiceof1lime

Filteredwater,asneeded

Place thewatermelon inasealableplasticcontainerorplasticbagandplaceinthefreezerforabout3hours,oruntilverycoldbutnotfrozen.Transfer the watermelon to a blender, add the lime juice and thereserved watermelon juice, and blend until thin but still chunky. Ifneeded, add water, ¼ cup at a time, until the thin and coarseconsistencyisreached.Transfertoapitcherandfreezeuntilwellchilled,about1hour.Pourintobowlsandserve.

Peach-MelonSoup

Ihadalwaysbeentoldthatmelonsshouldeitherbeeatenaloneorleftalone.Inmakingmelonsoups,I’vefoundthatmelonsactuallycombinequitewellwithotherfoods—providinggreattasteandeaseofdigestion.(Picturedhere)

SERVES2

1largecantaloupe,halvedandseeded

2peaches,pitted

1½cupsfreshlysqueezedorangejuice

½teaspoonfreshlygroundnutmeg

Usingametalspoon,scoopoutthecantaloupeflesh,reservinghalftheflesh for another use. Set aside both cantaloupe bowls. Place theremaining half of the cantaloupe flesh, the peaches, orange juice, andnutmeg inablenderandblenduntil smooth.Divide the soupbetweenthereservedcantaloupebowlsandserve.

PersimmonSoup

Persimmonstypicallybecomeripeearlyinthefall.Luckily,inHawaiithereisaspringtimefruitthatisacloserelativeofthepersimmon:thechocolatepuddingfruit(alsoknownasthechocolatepersimmon)orblacksapote,whichworksgreatforthissoup,too.

SERVES2TO4

5persimmons,peeledandchopped

Pinchofgroundcinnamon

1cupfilteredwater

Placethepersimmons,cinnamon,andwaterinablenderandblenduntilsmooth.Pourintobowlsandenjoy.

Apple-AlmondSoup

Thisisaclassiccombothattasteslikeapplepieinabowl.Iftimeallows,trysproutingthealmonds,whichmakesforalessoilysoup.

SERVES2TO4

2apples,cored

½cupsoakedorsproutedalmonds,drained1½cupsfilteredwater

½teaspoongroundginger

½teaspoongroundcinnamon

Place the apples and almonds in a blender. While slowly adding thewater, blend until smooth. Pour into bowls and sprinkle each servingwithgingerandcinnamon.

BerrySoup

Anyberrywillworkforthisrecipe.Blueberriesproduceathickersoup,whileraspberriesandstrawberriescreateatangier,lightersoup.

SERVES2TO4

4cupsberries(suchasblueberries,strawberries,orraspberries)8seeded,soakeddates,drained1½cupsfreshlysqueezedorangejuice

Placetheberriesandthedatesinafoodprocessor.Whileslowlyaddingtheorangejuice,blenduntilsmooth.Coverandrefrigerateuntilchilled,about1hour.Pourintobowls,serve,andenjoy.

SpicyPapaya-LimeSoup

Mostofthepapayasyou’llfindinthemarkettodayarehermaphrodites(halfmale,halffemale).Thesefruitsareoblongandhaveaslightpearshape,unliketruefemalepapayas,whichareroundandhavefivelobes.Iprefertheflavoroftruefemalepapayas,buteitherkindwillworkfineinthisdish.

SERVES2TO4

Juiceof1lime

Filteredwater,asneeded

Place thepapayasand lime juice inablenderandblenduntil smooth,addinga littlewater, ifneeded, to thin.Pour intobowls, sprinkleeachservingwithcayenne,andserve.

TropicalFruitSoup

Thisisland-inspiredsouphasadelightfultropicalflavorthatwillmakeyoufeelthealohaspirit.

SERVES2TO4

2cupspeeled,choppedpineapple

1cupcoconutwaterorfreshpineapplejuice

Pinchofbeetpowder

Finely grate the ginger on a ginger grater or fine grater to extract itsjuice(youshouldhave1teaspoonjuice).Placethepineapple,bananas,papayas,andgingerjuiceinablender.Whileslowlyaddingthecoconutwater, blend until smooth. Cover and refrigerate until chilled, 1 to 2hours. To serve, pour into bowls and sprinkle each serving with beetpowder.

SavorySoups

CreamyCarrot-GingerSoupRosySeaSoupTomYumSpirulina-AvocadoSoupCreamyRedPepperSoupCascadillaSoupGazpachoMauiOnionGazpachoBorschtCucumber-DillSoupCreamofZucchiniSoupCornChowderCurriedAlmondSoupAlmond-Onion-ParsleySoupCauliflowerChowderPestoSoupPeaSoupCreamofBroccoliSoupSweetPotatoSoup

CreamyCarrot-GingerSoup,RosySeaSoup

CreamyCarrot-GingerSoup

ThissmoothandspicysoupwasoneofthemostpopularsoupsatTheRawExperience.(Picturedhere)

SERVES4

6largecarrots

1avocado,peeledandpitted

2tablespoonslooselypackedfreshcilantroleaves

1⅓cupsWhiteSauce

Blacksesameseeds,forgarnish

Finely grate the ginger on a ginger grater or fine grater to extract thejuice(youshouldhaveabout1teaspoon).Usingahomogenizingjuicer,homogenizethecarrots(youshouldhaveabout2cups).Placethegingerandcarrotjuices,avocado,cilantro,andBraggsina

blender and blenduntil smooth. Pour the soup into individual servingbowls, top eachwith about⅓ cup of the sauce, and garnishwith thesesameseeds.

RosySeaSoup

DulseisapurpleNorthAtlanticseavegetablethathasasmoothandsilkytextureandisnotoverlysalty.Dulsedoesn’tneedtobesoakedbeforeusebecauseitissosofttobeginwith.Dulseissolddried,whole,orasflakes.(Picturedhere)

SERVES2TO4

2cupsAlmondMylk

½cupdulseflakes

BraggLiquidAminos

Usingahomogenizingjuicer,homogenizethebeetintoameasuringcup(you should have about ¼ cup). Place the almond mylk, dulse, beetjuice,andavocadoinablenderandblenduntilsmooth.AddtheBraggstotaste.Pourintobowlsandserve.

TomYum

ThistraditionalThai-stylesoupismypersonalfavorite.Ilovecoconuts,andthissoupisallaboutthecoco.Iliketousedifferentagesofcoconutmeattogetvariedtextures.Amorematurenutmakesachunkysoup,whileayoungeronemakesacreamysoup.Ialsoliketouseavarietyofhotpeppers:jalapeño,serrano,andeventhesuper-spicyThaichile,justtogetawiderangeofspiciness.Somepeppersarehotasyoueatthem,othersafteryoueatthem;myfavoritesarehotonlywhenyoustopeatingthem.(Picturedhere,topleft)

SERVES2TO4

1coconut

7leavesbasil,plusadditionalforgarnish

1sprigoregano

5sprigscilantro,stemmed

½Thai,jalapeño,orserranochile,seededandminced2tablespoonsBraggLiquidAminosornamashoyu

Openthecoconutwithamachete,cleaver,drill,orknife(seehere).Pourthe coconut water into a blender.With a metal spoon, scoop out thecoconutmeatandplaceintheblenderwiththecoconutwater.Addthebasil,oregano,cilantro,chile,andBraggsandblenduntilsmooth.Pourthesoupintoindividualbowlsandgarnisheachwithafewbasilleaves.

Spirulina-AvocadoSoup

Spirulinaoffersawealthofnutrition,providinganabundanceofvitaminsandminerals.Thissmoothandsilkysoupispackedwithpowerandtastesgreat.

SERVES2TO4

1largeavocado,peeledandpitted

1cupfilteredwater

2tablespoonschoppedfreshcilantro,plusadditionalforgarnish2tablespoonsBraggLiquidAminos

2teaspoonspowderedspirulina

Juiceof½lemon

Placetheavocado,water,cilantro,Braggs,spirulina,andlemonjuiceina blender and blend until smooth. Serve in bowls, garnished withadditionalcilantro.

CreamyRedPepperSoup

Thissouphasabrightandsweetflavorthatiswellsupportedbytherichnessoftheavocado.

SERVES2TO4

1redbellpepper,seededandchopped

2cupsfilteredwater

Leavesfrom1sprigoregano

2tablespoonschoppedfreshcilantro

2tablespoonschoppedfreshflat-leafparsley

BraggLiquidAminos

Blacksesameseeds,forgarnish

Placethebellpepper,avocado,water,oregano,cilantro,andparsleyinablender and blend until smooth. Add the Braggs to taste. Pour intoservingbowlsandgarnishwithafewsprinklesofsesameseeds.

CascadillaSoup

Cascadillameans“cascade”or“waterfall”inSpanish,whichisanaccuratedescriptionoftheoutpouringofflavorfromthissweetandtangysoup.

SERVES2TO4

5tomatoes

1redbellpepper,seededandchopped

1cucumber,chopped

1greenonion,chopped

1clovegarlic,crushed

2seeded,soakeddates,drained1teaspoonchoppedfreshdill

BraggLiquidAminos

Using a homogenizing juicer, homogenize the tomatoes (you shouldhave about 4 cups of juice). Place the tomato juice and avocado in ablenderandblend.Addthebellpepper,cucumber,onion,garlic,dates,anddill andblendwell.Add theBraggs to taste. Pour into bowls andserve.

Gazpacho

Manypeoplethinkofsoupassomethingwarmorhot.Yetintheheatofthesummer,mostpeopledon’twantahotsoup.Gazpachoisadeliciousrawsouptraditionallyservedchilled.Thissoup,whichoriginatedintheAndalusiaregionofsouthernSpain,isthebasisforthisamazingcreation.

SERVES2TO4

2largeor3mediumtomatoes,plus2cupsdicedtomatoes1smallonion,mincedandrinsed

1cucumber,diced

2greenonions,chopped

Juiceof1orange

Juiceof1lemon

2tablespoonsoliveoilorflaxoil(optional)

⅓cupcoarselychoppedfreshflat-leafparsley

1teaspooncoarselychoppedfreshtarragon

1teaspoongroundcumin

⅓cupcoarselychoppedfreshbasil

⅓cupcoarselychoppedfreshcilantro

Pinchofcayennepepper(optional)

BraggLiquidAminosorsun-driedseasalt

Juicethewholetomatoesusingajuicerorpuréetheminablenderand

strain.Setaside.Ina foodprocessor,pulse thediced tomatoes,onion, cucumber,andgreenonionsonlya few times tomixandchop the ingredients,not togrind them. Place the reserved tomato juice, orange and lemon juices,garlic,vinegar,andoil inablender.Add theparsley, tarragon, cumin,basil,cilantro,andcayenneandblendwell.Inalargebowl,combinethechoppedvegetableswiththeblendedsoup.AddtheBraggstotaste.Chillforabout2hoursbeforeserving.

MauiOnionGazpacho

TheMauionionisaspecialthing.ItgrowsupathighelevationsonthesideofHaleakalacrater.Theonioniscrispandsweet,almostlikeanapple.Infact,therearepeopleonMauiwhoeatthemwhole.Mauionionsarewhatmakethissoupsogood.Ifyoudon’thaveaccesstothem,findasuitablesweetoniontoreplaceitwith.

SERVES2TO4

3largetomatoes,plus1tomato,chopped

1Mauionion,diced(about¾cup)andrinsed

1yelloworredbellpepper,seededandcoarselychopped1clovegarlic

1cucumber,peeledandchopped

2tablespoonschoppedfreshdill

Juiceof1lemon

1to2cupsfilteredwater

BraggLiquidAminosorsun-driedseasalt

Using a homogenizing juicer, homogenize the whole tomatoes (youshould have approximately 2 cups). Place the onion, bell pepper, andgarlic ina foodprocessorandpulsea fewtimes toblendslightly.Addthe chopped tomato, cucumber, dill, lemon juice, tomato juice, and 1cupofthewater.Pulseafewmoretimes,untilthinbutstillchunky.Ifthesoupistoothick,addupto1cupoftheremainingwaterandpulsejust once or twice to combine. Do not blend until smooth. Add theBraggstotaste.Serveimmediately.

Borscht

ThisclassiccabbageandbeetsoupispopularthroughoutRussiaandtheSlavicregionofEurope.Borschtishearty,healthy,andfuntosay.

SERVES2TO4

2to3cupschoppedredcabbage

1beet,peeled,shredded,andrinsed

2tablespoonsredmiso

1clovegarlic

1cupfilteredwater

Placethecabbage,beet,miso,garlic,andwaterinablenderandblenduntilsmooth.Pourintobowlsandserve.

Cucumber-DillSoup

Thereisacucumbercalledthelemoncucumberthatisyellowandroundinsteadofgreenandlong.Lemoncucumbersaddanextraflavortothissoup.Ifyoucangetthem,usethem;ifnot,regularcucumberswillwork.

SERVES2TO4

1cupsunflowersprouts

2cupsfilteredwater

1largecucumber,peeledandchopped

2tablespoonslooselypackedfreshdill,plusadditionalforgarnishPinchofnutritionalyeast

BraggLiquidAminos

Place the sunflower sprouts and water in a blender and blend untilsmooth.Addthecucumber,dill,andyeastandblenduntilsmooth.Addthe Braggs to taste. Pour into bowls and serve, garnished with theadditionaldill.

CreamofZucchiniSoup

Creamysoupsofanykindrequiresomekindoffattomakethemcreamy.Avocado,soakednuts,andcoconutarethetraditionalrawsources.Thisrecipeusescashews,which,ofallthenuts,providethecreamiestconsistency.

SERVES2TO4

¼cupsoakedcashews,drained½cupsproutedalmonds2largezucchini,chopped

2cupsfilteredwater

BraggLiquidAminos

Dulseflakes,forgarnish

Place the cashews and almond sprouts in a blender and blend untilsmooth.Add the zucchini, cilantro, parsley, andwater andblenduntilsmooth. Add the Braggs to taste. Serve in bowls, garnished with thedulseflakes.

CornChowder

OnavisittoGeorgia,afriendofmineturnedmeontorawcornchowder.Itwassummerandcornwasreadilyavailable,soeachnightweexperimentedwithnewevolutionsofcornchowder.Wedecidedthisfinalversionwastheperfectchowder.

SERVES2TO4

½cupsproutedalmonds1cupfilteredwater

1clovegarlic

¼cupcoarselychoppedfreshcilantro

2largecarrots,shredded

1cupcornkernels(approximately2earscorn)

2tablespoonschoppedonion,rinsed

Pinchofnutritionalyeast

BraggLiquidAminos

Place the almond sprouts, water, garlic and cilantro in a blender andblenduntil creamy.Add the carrots, corn, onion, and yeast and blenduntilchunky.AddtheBraggstotaste.Pourintobowlsandserve.

CurriedAlmondSoup

ManyIndianrestaurantsinNewYorkCityusealmondsintheircooking,andthatwastheoriginalinspirationforthisuniqueanddelightfulsoup.

SERVES2TO4

6carrots,plusshreddedcarrot,forgarnish

2cupssproutedalmonds1cupfilteredwater

1teaspoonturmeric

1teaspoonBraggLiquidAminos

1teaspooncurrypowder,or1curryleaf

1teaspoonnutritionalyeast

Usingahomogenizingjuicer,homogenizethewholecarrots(youshouldhaveabout2cups).Placethealmondsandcarrotjuiceinablenderandblend until smooth. Add the water, turmeric, Braggs, cumin, currypowder, and yeast and blendwell. Serve in bowls garnishedwith theshreddedcarrot.

Almond-Onion-ParsleySoup

Analmondcansproutonlyslightlyatroomtemperature.Foralmondstofullysproutandgrowintoatree,theyrequireatemperatureof57°F.Soakedandgerminatedalmonds,however,stillhaveahighernutritionalvaluethantheoriginalnutandarefartastierthanafullysproutedalmond.

SERVES2TO4

1tablespooncuminseeds

½cupsproutedalmonds2cupsfilteredwater

½cuplooselypackedfreshcurlyparsleyleaves,plus¼cupchoppedparsley,forgarnish1teaspoonchoppedfreshoregano

1tablespoonoliveoil

BraggLiquidAminos

⅓cupmincedsweetonion

Using a coffee grinder or small food processor, grind the cumin seedsintoapowder.Placethealmondsandwaterinablenderandblenduntilsmooth.Add the½ cupparsley leaves, oregano, ground cumin, garlic,andoilandblenduntilsmooth.AddtheBraggstotaste.Pourthesoupinto individual bowls, stir in the onion, and garnishwith the choppedparsley.

CauliflowerChowder

Thecauliflowerandalmondsinthiscreamysoupcreateasynergisticcombinationthattastessomethinglikecookedrice.Thischowderisflavorfulandfun.

SERVES2TO4

1cupsproutedalmonds2tablespoonsshreddedcarrot

1cupfilteredwater

2tablespoonschoppedonion,rinsed

1headcauliflower,chopped(about2cups)

BraggLiquidAminos

Place the almonds, carrot, and water in a blender and blend untilsmooth.Add theonion,cauliflower,andyeastandblenduntilcreamy.AddtheBraggstotaste.Pourintobowlsandserve.

PestoSoup

ThisRawExperiencecreationhasarobustflavorandchunkytexturethatmakeit“soupreme!”

SERVES2TO4

10largefreshbasilleaves

1clovegarlic

¼cuppinenuts

1tablespoonredmiso

2cupsfilteredwater

2cupsdicedtomatoes(about4tomatoes)

¼cupdicedredbellpepper

2tablespoonsshreddedcarrot

2tablespoonsshreddedbeet

2tablespoonsmincedonion,rinsed

Basilflowers,forgarnish

Placethebasil,garlic,pinenuts,miso,andyeastinablenderandblendwhilegraduallyaddingthewater.Addthetomatoes,bellpepper,carrot,beet, onion, and Braggs and pulse until chunky. Serve in bowls,garnishedwiththebasilflowers.

PeaSoup

Freshpeasareafunsummertimetreat.Peasstillinthepodarealwaysthesweetest—plusthey’refuntoshuck.

SERVES2TO4

2cupsshelledfreshpeas(approximately2poundspeasintheirpods)½avocado,peeledandpitted

¼cuplooselypackedfreshcilantroleaves,plusadditionalforgarnish1cupfilteredwater

BraggLiquidAminos

Placethepeas,avocado,cilantro,andwaterinablenderandblenduntilsmooth. Add the Braggs to taste. Serve in bowls, garnished with theadditionalcilantro.

CreamofBroccoliSoup

Broccoliandcaulifloweraretwoofthemostbeautifulplantsinnature.Whenflowering,thesemembersoftheBrassicagenushavegiantbulbousflowerheadssurroundedbyolivegreen,cabbagelikeleaves.Broccolistemscanbeusedaswellastheflorets;justpeelthemfirst.

SERVES2TO4

1cupsproutedalmonds3cupsfilteredwater

1smallheadbroccoli,chopped(about2cups)

½cupchoppedredonion

¼cuplooselypackedfreshflat-leafparsleyleaves2tablespoonsnutritionalyeast

2tablespoonsmincedonion,forgarnish

2tablespoonschoppedfreshcilantro,forgarnish

Place thealmondsand thewater inablenderandblenduntil smooth.Pourthemixtureintoabowlandstirinthebroccoli,redonion,parsley,yeast, and Braggs. Spoon the soup into individual serving bowls. Topeachwithalittleofthemincedonionandcilantroandserve.

SweetPotatoSoup

Tomakesweetpotatoesmorepalatable,aftershreddingthem,soaktheminwaterwithsomeseasaltforatleast2hours.Thiswillhelppulloutsomeofthestarchytasteandsoftenthepotatoforblending.

SERVES2TO4

2sweetpotatoes,peeledandshredded(about2cups)⅛cupseasalt

3carrots

2seeded,soakeddates,drained¼teaspoongroundcardamom

1cupfilteredwater

BraggLiquidAminos

Placethesweetpotatoesinabowl,coverwithwater,addthesalt,andsoak for at least 2 hours. Drain. Using a homogenizing juicer,homogenizethecarrots(youshouldhaveabout1cup).Placethesweetpotato and the carrot juice in a blender and blend. Add the dates,cardamom,andwaterandblenduntil creamy.Add theBraggs to tasteandserve.

Salads

MixedFieldGreenswithEdibleFlowersShreddedSaladGardenSaladZucchini-SquashSaladWaldorfSaladCorn,Carrot,andPeaSaladCucumber-JicamaSaladDeluxeSaladSproutSaladLittleItalySaladGreenPapayaSaladGreekSaladSeaSaladCreamyColeslawRootSlawTabouli

MixedFieldGreenswithEdibleFlowers

EverywhereIgoIfindgreenstoeat.Wildgreensgrowwithoutanycultivationorhelp.Theyhavesomuchzestforlifethattheytakeoverpeople’sgardens.Intheend,theyjustgetinsultedbybeingcalledweeds.Isay,“Eattheweeds!”Thissaladiseater’schoice.Usewhatyoulike;somegreensarespicy,whileothersarebitterorsweet.Someedibleflowershaveadistinctflavor,whileothersarejustthereforcolor(seehere).Becreativeanddesignasaladthatsuitsyourtastesandismadeofgreensfoundinyourarea.Consultthelistofgreenslistedhereforideas.

SERVESAFLEXIBLEAMOUNTOFPEOPLE

Greensofyourchoice

Edibleflowers,forgarnish

Saladdressingofyourchoice,fordrizzling

Inasaladbowl,makeabedofgreens.Garnishwiththeflowers,drizzlethedressingoverthesalad,andserve.

ShreddedSalad

Quicktomakeandhighlyfilling,saladsofshreddedvegetablesareawelcomesidedishtoanymeal.

SERVES2TO4

3carrots,shredded

2purplepotatoes,shreddedandrinsed

2beets,peeled,shredded,andrinsed

2cupsshreddedcabbage(about½head)

2cupsCarrot-Cashew-GingerDressing

Inasaladbowl,tosstogetherthecarrots,potatoes,beets,andcabbage.Drizzlethedressingontopandserve.

GardenSalad

Thissaladisstandardfareinanyrestaurant.Nothingfancy,nofrills,justyourbasicsidesalad.It’saquickandeasyadditiontoamealthatneedsjustalittlesomethingextra.Makeitwiththefreshestingredientsanditwillbesomethingspecial.

SERVES2TO4

1smallheadredleaflettuce,tornintosmallpieces1smallheadgreenleaflettuce,tornintosmallpieces1cupradish,clover,andsesamesprouts

1cucumber,thinlysliced

2largetomatoes,coredandcutintowedges

2cupsGreenGoddessDressing

2carrots,shredded

Pansyflowers,forgarnish

Ina saladbowl,makeabedof the lettuces and sprouts.Topwith thecucumber and tomatoes and drizzle with the salad dressing. Garnishwiththecarrotsandpansiesandserve.

Zucchini-SquashSalad

Cucurbitssuchassummersquashessometimeshaveabittertastetothem.Toimprovetheirflavorconsiderably,soakthechoppedzucchiniandyellowsquashinwaterwithapinchofsaltandadashoflemonjuice,thenrinsethoroughly.

SERVES2TO4

2zucchini,cubed

2yellowsquash,cubed

1onion,slicedandrinsed

1½cupsAlmond-CuminDressing

Inasaladbowl,combinethezucchini,yellowsquash,andonion.Drizzlethedressingontopandserve.

WaldorfSalad

TheWaldorfsaladwasapopulardishoriginallycreatedfortheWaldorfHotelinNewYorkCity.Thisrawevolutionofthetraditionalsaladistastierthantheoriginalandoffersauniqueflavorcombination.

SERVES2TO4

1smallBelgianendive,separatedintoleaves

1largeheadredleaflettuce

¼cuppeeled,shreddedjicama

3stalkscelery,diced

1apple,coredanddiced

½cupchoppedwalnuts

1cupredorgreengrapes

2cupsWaldorfSaladDressing

Arrange the fivenicestendive leaves into theshapeofa stararoundasaladbowl.Byhand,tearthelettuceleavesintosmallpieces,thenslicethe remaining endive leaves crosswise.Mix together the sliced endiveleavesandthetornlettuceandaddtothesaladbowl.Inanotherbowl,combinethejicama,celery,apple,andsprouts.Place

thejicamamixtureontopofthegreens.Sprinklethewalnutsontopofthe jicamamixture and the greens, then arrange the grapes on top toform a ring. Finish by drizzling the salad with the dressing. Serveimmediately.

Corn,Carrot,andPeaSalad

Thissaladevolvedfromacookeddishusingfrozencorn,carrots,andpeasthatIremembereatingatsummercamp.WhenIfinallygotaroundtomakingit,Iwasamazedathowmuchbetteritwasthantheoriginal.Machine-processed,frozen,thawed,andcookedvegetablesjustdon’tcomparetotheirfresh,naturalcounterparts.

SERVES2TO4

4carrots,shredded

1cupshelledfreshpeas(approximately1poundpeasintheirpods)1smallonion,dicedandrinsed

Combinealloftheingredientsinasaladbowl,toss,andserve.

Cucumber-JicamaSalad

Thiscoolandcrispsaladisagreatoptionwhenyouwantalivelytexture.Ithasagoodcrunchandisfuntomake.

SERVES2TO4

1cucumber,sliced

1smalljicama,peeledanddiced

1apple,coredanddiced

2stalkscelery,diced

2cupsCreamyHerbDressingorCucumber-DillDressing

Combine the cucumber, jicama, apple, and celery in a salad bowl andgentlytoss.Drizzlethedressingontopandserve.

DeluxeSalad

ThiswasthestandardsaladatTheRawExperience.Manyoftherestaurant’srecipeschangedovertheyears,butthisonestayedthesame.Ifitain’tbroke,don’tfixit.

SERVES2TO4

1headromainelettuce,tornintosmallpieces

1headredoaklettuce,tornintosmallpieces

2heapingtablespoonsalfalfasprouts

2heapingtablespoonsshreddedcarrot

2heapingtablespoonsshreddedbeet

½avocado,peeled,pitted,andthinlysliced

2tablespoonsseeded,choppedyellowbellpepper

2cupsCarrot-Cashew-GingerDressing

Inalargesaladbowl,makeabedofthelettucesandsprouts.Topwiththe carrot, beet, avocado, andbell pepper.Drizzle thedressingon topandserve.

SproutSalad

Thereisnosubstituteforgrowingyourownfood.Havingadailyinteractionwiththeplantsthatultimatelyprovideyouwithfoodandnutritionisoneofthegreatestpleasuresthereis.Sproutsgrowquicklyandeasilyandcanbegrowninanyseasonandinalmostanysituation(seehereforsproutingdirections).Iknowpeoplewhogrowsproutswhilehiking,intheirvehiclewhiletraveling,aswellasintheirkitchen.Sunflowerandbuckwheatgreensaregrowninsoilforafewdaysafterbeingsprouted.Thisrecipeisfulloflifeforceandpackedwithnutrients,andifyouhavegrownthesproutsyourself,youcanbecertainthattheywillcontainlotsofyourlovingenergy,too.

SERVES2TO4

1tablespoonflaxseeds

¼cupfilteredwater

2cupssunflowergreens

2cupsbuckwheatgreens

½cupalfalfasprouts

¼cupwheatsprouts

2tablespoonssunflowersprouts

2tablespoonssesamesprouts

2cupsGreenGoddessDressing

Placetheflaxseedsinasmallbowl,coverwiththewater,andsoakfor15minutes,until theseedshaveabsorbedallof thewaterandagel isformed. Ina saladbowl, createabedof the sunflowerandbuckwheatgreens and alfalfa sprouts. Garnish with the wheat, sunflower, andsesamesproutsandsoakedflaxseeds.Drizzlethedressingoverthesaladandserve.

LittleItalySalad

Thisrichandaromaticsalad—aclassicfromthekitchenatTheRawExperience—makesaheartysidedish.YoucanalsoserveitonabedofgreensanddrizzleitwithItalianDressing.Marinatedportobellomushroomsandsun-driedtomatoeslendameatyflavor.Thetomatoesandblackolivesalsogiveanicecolorcontrast.(Picturedhere)SERVES4

½cupdry-packedsun-driedtomatoes(goldenifavailable)1largeportobellomushroom,stemmedandcutinto½-inchpieces2tablespoonsBraggLiquidAminos

1smallclovegarlic,pressed

2to5basilleaves,coarselychopped

2sprigsoregano,coarselychopped

Juiceof½lemon

¼cuppittedolives,diced

2tablespoonsdicedredbellpepper

Placethesun-driedtomatoesinasmallbowl,coverwithwater,andsoakforabout1hour,oruntilsoft.Inanotherbowl,combinetheportobello,Braggs,garlic,basil,oregano,andlemonjuice.Coverandmarinateforatleast 1 hour. Drain the sun-dried tomatoes and slice them into smallstrips. In a separate bowl, combine the sun-dried tomatoes with theolivesandbellpepper.Tokeeptheirflavorfromdominating,rinsetheonionswithwaterina

wire-mesh sieve.Drain themushroommixture, reserving themarinadeforotheruses.Add theonionsand themushroommixture to thebowlcontainingthesun-driedtomatoes.Addtheoliveoilandstirtocombine.

Ifneededforadditionalflavor,add¼cupofthereservedmarinade.

GreenPapayaSalad

IslandpeopleallacrosstheSouthPacific,includingHawaii,eatgreenpapayasalad.Therearetwofruitsreferredtoasgreenpapaya:oneisalong,largepapayathatdoesn’tripenwellandisonlyusedgreen;theotherisjustaregularpapayathatisusedbeforeitisripe.Eithermaybeusedinthisrecipe.Greenpapayahasamuchhigherpapaincontentthanripepapayaandthereforeisevenbetterasadigestivestimulant.Seedsofthegreenpapaya,whendriedandground,makeanexcellentreplacementforblackpepper.Serveasis,orarrangeonabedofmixedgreensanddrizzlewithSpicyPapaya-LimeDressing.

SERVES4

2greenpapayas,peeledandseeded

1yellowbellpepper,seededanddiced

1redbellpepper,seededanddiced

½cupdicedredonion,rinsedanddrained

¼-inchpiecefreshginger

2tablespoonsmincedfreshcurlyparsley

2clovesgarlic,pressed

1freshjalapeñochile,minced

Juiceof1lemon

Juiceof1lime

Shred the papaya using a box grater or the shredding blade of a foodprocessor. In a large bowl, combine the papaya, yellow and red bellpeppers, and onion. Finely grate the ginger on a ginger grater or finegratertoextractitsjuice(youshouldhaveabout½teaspoon).Addtheginger juice to the papayamixture alongwith the parsley, garlic, andjalapeño.Seasonwiththeoliveoil,vinegar,Braggs,andthelemonandlimejuicesandserve.

GreekSalad

FromthesalsasofMexicotothetapenadeofItaly,andeventothegreenpapayasaladoftheSouthPacific,everyculturehassomethingtooffertheworldofrawfoodcuisine.ThissaladborrowsfromGreece,whosecuisinefeaturesmanytraditionalsaladswithcheese.ThisclassicGreeksaladutilizesseedcheezeinplaceofdairycheese,andincludesolives,anotherGrecianfoodstaple.

SERVES4

1headromainelettuce

2tomatoes,diced

2cucumbers,diced

½cuppittedanddicedolives

1tablespoonmincedfreshoregano

1tablespoonmincedfreshbasil

1tablespoonflaxoil

1tablespoonapplecidervinegar

Juiceof1lemon

¼cupBasicSeedCheeze

Tearthelettucebyhandintobite-sizepiecesandplaceinalargesaladbowl. Add the tomatoes and cucumbers. In a separate bowl, mix theolives,oregano,basil,flaxoil,Braggs,vinegar,andlemonjuice.Addtheolivemixturetothebowlcontainingthelettuceandtoss.Servewiththeseedcheezeontheside,oraddtheseedcheezetothesalad,tosslightly,andserve.

SeaSalad

Thisisamineral-richsaladwithanAsianflair.Seavegetablessuchasseaweedarewildfoodsthatgrowinoceansthroughouttheworld.Ifyoucan,getfreshseavegetablesthatgrowinyourarea.Ifthat’snotpossible,thenpurchasedriedones.Thereisalargevarietyofseaweedsoutthere,soreadthepackageswellandfindoneyoulike.Avoidseaveggiesthatarecookedbeforesundrying.Driedseavegetablessuchasdulse,seapalm,andwakamearealmostalwaysdriedfresh,whilehijikiandarameareusuallycookedfirst.TwogoodsuppliersofrawseavegetablesaretheMendocinoSeaVegetableCompany(www.seaweed.net)andGoldMineNaturalFoodCo.(www.goldminenaturalfoods.com).ServethisdishonitsownoronabedofgreenswithMiso-TahiniDressing.Forindividualservings,servethesaladonalargeredcabbageleaf.

SERVES6TO8

1largeheadredcabbage,shredded

1largeheadnapacabbage,shredded

3largecarrots,shredded

2greenonions,thinlysliced

2cupswetseaweed,rinsedandcoarselychopped,or1cupdriedseaweed,soaked,drained,andchoppedHeaping¼cupsesameseeds(whiteorblackoracombination)1-inchpiecefreshginger

2tablespoonsricewinevinegarorwhitewinevinegarorothervinegarJuiceof1lemon

Juiceof1orange

In a large bowl, toss together the red and napa cabbages. Add the

carrots, greenonions, seaweed, and3 tablespoons of the sesame seedsandmixwell.Finelygratethegingeronagingergraterorfinegratertoextract its juice (you shouldhaveabout2 teaspoons).Place thegingerjuiceinasmallbowlandaddtheBraggs,vinegar,andlemonandorangejuices and stir to combine. Drizzle over the cabbagemixture and tosswell.Garnishwiththeremainingsesameseeds.

CreamyColeslaw

ColeslawhasalwaysbeenoneofthegreatAmericanpicnicfoods.Thisversion’screamyconsistency—theresultofaspecialbalancebetweenitsacidsandoils—anditsflavorofvinegar,tahini,anddatestogetherenhancedbythemustardseeds,makeitaslawtoremember.

SERVES4TO6

DRESSING

½teaspoondriedmustardseeds

3tablespoonsrawtahini

2teaspoonsapplecidervinegar

1teaspoonsun-driedseasalt

1largeheadredcabbage,shredded

1largeheadsavoycabbage,shredded

3carrots,shredded

Toprepare the dressing, using amortar andpestle, crush themustardseeds into a fine powder. Combine the mustard seed powder, tahini,vinegar,salt,yeast,anddatesinablenderandblendwell.In a large serving bowl, toss the red and savoy cabbages with the

carrots.Drizzlethedressingoverthetop,tosswell,andchillfor1hourbeforeserving.

RootSlaw

Shreddedrootvegetablesofdifferentcolorsmakeforafestiveandbrightsalad.Theyalsoholdtheircolorforalongtime.Rootvegetablesaresturdyandcanbecarvedandshapedinvariouswaystoaddflairandtexturetoadish.Experimentwithdifferentstylesofshreddingandslicingtomakethisdishlookunique.LookforthemirininJapanesemarkets.Yacónisasweettubergrownintropicalenvirons.Ithasasweetflavoralmostresemblingapplesandisquitecrisplikejicama,yetfarmorejuicy.Yacóngrowsfromthereplantedroottopsandtheoffshootsortubersareharvestedinthewinterwhentheflowersdieoff.(Picturedhere)

SERVES4

¼jicama,peeledandshredded

1beet,peeledandshredded

2carrots,shredded

4sunchokes,shredded(optional)

½yacón,shredded(optional)

2tablespoonsnamashoyuorBraggLiquidAminos

2tablespoonsmirin

2tablespoonsflaxoil

Juiceof½lemon

½teaspooncuminseeds,ground

½teaspoonmustardseeds,ground

½teaspoonkelppowder

In a large serving bowl, combine the jicama, beet, carrots, sunchokes,andyacón.Combinetheshoyu,mirin, flaxoil, lemonjuice,cuminand

mustard seeds, and kelp powder in a blender and blend until smooth.Pourthemixtureovertheroots,tosswell,andletsitfor1hour,mixingevery10to15minutesorso.Serve.

Tabouli

IwasintroducedtothistraditionalMiddleEasternvegetariandishbythelittlegyroshopsoftheLowerEastSideinNewYorkCity.Traditionally,tabouliismadefrombulgurorcrushedwheat.Sproutedquinoahasalmostthesametasteandaverysimilarconsistency.Ioriginallymadethiswithgroundsproutedwheat,butthewholesproutedquinoahasmorelifeforce(beingwhole)andissofter.Thequinoaonlyneedstosoakovernightandsitoutandsproutforpartofaday,andthenit’sreadytouse.Blackquinoacanbeusedforthisdishforanexoticlook.

SERVES4

3cupssproutedquinoa¼cupoliveorflaxoil

1teaspoonsun-driedseasalt

2tomatoes,finelydiced

½largeredonion,mincedandrinsed

1greenonion,thinlysliced

1redbellpepper,seededandfinelydiced

½yellowbellpepper,seededandfinelydiced

2or3sprigsmint,coarselychopped

¼cupmincedfreshcilantro

Juiceof2lemons

Mixedsaladgreens,forliningplatter

In a bowl, mix the quinoa, oil, and sea salt. Stir well. Add in thetomatoes,onion,greenonion,andredandyellowbellpeppers.Mix inthemint,parsley,cilantro,andlemonjuiceandstiruntilthecolorsare

mixedevenlythroughoutthedish.Serveonabedofmixedsaladgreens.

Dressings

WaldorfSaladDressingAlmond-CuminDressingCreamyHerbDressingSweetMustardDressingMiso-TahiniDressingGreenGoddessDressingMango-GingerVinaigretteHerbedVinaigrettePeanut-CurryDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCucumber-DillDressingItalianDressingSpicyPapaya-LimeDressing

WaldorfSaladDressing

ThisWaldorf-styledressingisaperfectreplacementforthetraditionalmayonnaise-baseddressing.Itincludesagreatraw,veganmayoreplacementthatisfurtherenhancedwithorangejuice,dill,andonion,makinganeasyanddeliciousdressingforaWaldorfsalad.

MAKES2½CUPS

RAWMAYONNAISE

½cuprawtahini

¼cupfreshlysqueezedlemonjuice

2seeded,soakeddates,drained2tablespoonsBraggLiquidAminos,or1teaspoonsun-driedseasalt

2tablespoonsdrieddill

1cupfilteredwater

Combineallofthemayonnaiseingredientsinablenderandblenduntilsmooth.Add the remaining ingredients andblenduntil combined.Thedressingcanbecoveredandrefrigeratedforupto2days.

Almond-CuminDressing

Thissimpledressinghasarichandrobustflavor.Cuminseedisthedominantflavor,givingitanearthytaste.

MAKES1½CUPS

½cupsproutedalmonds1cupfilteredwater

2teaspoonsBraggLiquidAminos

Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.

CreamyHerbDressing

Avocadosarethebestthingtousetomakeacreamydressing.Itisimportanttochoosearich,fattyavocado,notafruity,wateryone.SharwilandHaasavocadosarebothgoodchoices.Ifyoudon’tknowthevariety,it’softenachallengetotellwhatitwillbelikeinside.Sincetherearemorethanthreehundredvarietiesofavocado,it’sbesttotryeverytypeyoucanfind,andonceyoufindoneyoulike,usethesametypeinalloftheavocadodishesyoulike.

MAKES2CUPS

2tablespoonschoppedfreshflat-leafparsley2tablespoonschoppedfreshcilantro

2tablespoonschoppedfreshbasil

DashofBraggLiquidAminos

1cupfilteredwater

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.

SweetMustardDressing

Thisdressingisspicedbytheseedofthemustardplantandtemperedbythesweetnessofthecarrotjuiceanddates.Usingorangejuicetoreplacethedatesresultsinatangierflavor.

MAKES1½CUPS

4carrots

3seeded,soakeddates,drained,or½cupfreshlysqueezedorangejuice1teaspoongroundmustard

2tablespoonsBraggLiquidAminos,orapinchofsun-driedseasalt1tablespoonnutritionalyeast

Processthecarrotsthroughajuicerintoabowl(youshouldhaveabout1⅓cups).Combinethecarrot juiceandtheremaining ingredients inablender and blend until smooth. The dressing can be covered andrefrigeratedforupto2days.

Miso-TahiniDressing

ThisAsian-styledressingwasbyfarthemostpopularchoiceforsaladsatTheRawExperience.Itissaltyandcreamyandseemstobathethesaladinadivinenectar.Well-aged(twoyearsorlonger)whitemisoiswhatgivestheflavortothisdressing,andthetahiniiswhatmakesitcreamy.

MAKES1½CUPS

2tablespoonsrawtahini

2heapingtablespoonswhitemiso

1seeded,soakeddate,drained1cupfilteredwater

Juiceof1lemon

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto3days.

GreenGoddessDressing

Therearemanydressingsouttherecalled“GreenGoddess.”ThisrecipewastheversionweservedatTheRawExperience.Idon’tknowwhatisinanyoftheotherones,butIdoknowthatthiswascreatedoutofmygarden.Itwascomposedfromthegiftsoftheearthgoddess,andsincethedressingwasgreen,IcalleditGreenGoddess.

MAKES3CUPS

2tablespoonschoppedfreshcurlyparsley

Juiceof1lemon

1cupfilteredwater

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.

Mango-GingerVinaigrette

ThisAsian-styledressingissweetandtangy.

MAKES2CUPS

1mango,peeledandseeded

3-inchpiecefreshginger,peeledandchopped3tablespoonsapplecidervinegar

1cupfilteredwater

Juiceof1lemon

Combinealloftheingredientsinablenderandblendwell.Thedressingcanbecoveredandrefrigeratedforupto4days.

HerbedVinaigrette

CenturiesagoEuropeansbeganscentingtheiroilsandvinegarswithherbsbyleavingherbsprigstositinglassjarsofoilsandvinegarsformonths,orevenyears,toslowlyextracttheessenceoftheplant.Thisvinaigretteisatributetothattradition.Ifyoulike,keeptheherbswholeandplacealloftheingredientsinacoveredglassjar,leaveittositinacoolplaceforamonthorso,andthenblend.

MAKES¾CUP

¼cupoliveoil

¼cupredwinevinegarorapplecidervinegar2tablespoonsBraggLiquidAminos

3sprigsflat-leafparsley,chopped

4sprigsdill,chopped

3sprigscilantro,chopped

Combinealloftheingredientsinablenderorfoodprocessorandpuréeuntil smooth.Thedressingcanbecoveredandrefrigerated forup to4days.

Peanut-CurryDressing

FromIndiatoThailand,curryisusedinmanycuisines.Currypowderisactuallyamixturemadeofmanyspicesfromavarietyofplants.Turmeric,ginger,ajowan,andotherspicesarealloftenusedtomakecurrypowder.ThereisalsoacurrytreethatproducesaveryaromaticandspicyleafthatisacommoningredientinmanyIndiancurrypowders.

MAKES2½CUPS

1cupsoakedpeanuts,drained1teaspooncurrypowder

½-inchpiecefreshginger,peeled

1cupfilteredwater

Avocado-ParsleyDressing

Thiscreamydressinghasbothstrongandsubtleflavors.Theparsleygivesthedressinganherbalandearthytone,whilethelemon’saciditycutsthroughthefatoftheavocadoandoffersalightyetsmoothtexture.

MAKES2CUPS

½cuplooselypackedfreshflat-leafparsleyleaves1tablespoonBraggLiquidAminos

Juiceof½lemon

1cupfilteredwater

Combinealloftheingredientsinablenderorfoodprocessorandblendorpulseuntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto1day.

Carrot-Cashew-GingerDressing

ThisRawExperienceclassiciszingyandcreamy.Somepeopleeveneatitasasoup.

MAKES2½CUPS

6carrots

1-inchpiecefreshginger

2tablespoonssoakedcashews,drained2tablespoonsBraggLiquidAminos

Process the carrots through a juicer into a large measuring cup (youshouldhaveapproximately2cups).Reserve¼cupofcarrotpulpfromjuicingthecarrots.Processthegingerthroughthejuicerintothebowlofafoodprocessor.Addthecarrotjuiceandthecashewsandprocessuntilsmooth. Add the reserved carrot pulp and Braggs and pulse once ortwicetocombine.Thedressingcanbecoveredandrefrigeratedforupto2days.

Cucumber-DillDressing

Thislightdressingisperfectwhenyouwanttheflavorofthesaladtobestrongerthanthatofthedressing.Itsflavorissweetandsouryetnotoverpowering.

MAKES2CUPS

1cucumber,thicklysliced

¼cupchoppedfreshdill

Juiceof¼lemon

1cupfilteredwaterorcucumberjuice(fromabout2cucumbers)

Combinealloftheingredientsinablenderandblenduntilsmooth.Thedressingcanbecoveredandrefrigeratedforupto2days.

ItalianDressing

Theherbsusedinthisrecipearesomeoftheeasiesttogrowathome.Freshbasil,oregano,cilantro,andparsleycanalladdtrueflavortoyourmeals.Eachalsoproducesaflavorthatmakesabeautifulgarnishandhelpsbringoutthesubtlerflavors.

MAKES2½CUPS

2tablespoonschoppedfreshbasil

2tablespoonschoppedfreshoregano

2tablespoonschoppedfreshflat-leafparsleyJuiceof1lemon

4teaspoonsapplecidervinegar

1tablespoonoliveoil

½cucumber,thicklysliced

1tablespoondriedonionflakes

1teaspoonpaprika

1cupfilteredwater

SpicyPapaya-LimeDressing

ThistraditionalHawaiianIslanddressinghasafruityflavorwitharealkick.

MAKES3CUPS

1mediumtolargepapaya,peeled

Juiceof1lime

1tablespooncayennepepper

1cupfilteredwater

2to3tablespoonsBraggLiquidAminos

Seed thepapaya, reserving2 teaspoonsof theseeds.Place thepapaya,limejuice,cayenne,water,andreservedpapayaseedsinablenderandblenduntilsmooth.AddtheBraggstotaste.Thedressingcanbecoveredandrefrigeratedforupto3days.

KimcheeTraditionalGuacamoleStarFruitGuacamoleStarFruitSalsaRedPepper–ChipotleSalsaTomatilloSalsaChileMolePeaMoleOnion-WalnutPâtéCashew-BeetPâtéSunnyRedPepperPâtéCarrot-AlmondPâtéUnstuffingCranberrySauceBasicSeedCheezeFestiveSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezeHerbedGarlicSeedCheezeColorfulTofuSaladTapenadeEssenceBreadsHerbedEssenceBreadApple-CinnamonEssenceBreadCarrot-AlmondEssenceBreadFruitandNutEssenceBreadCaraway-OnionEssenceBread

PumpkinButterBabaGhanoushSproutedHummus

Kimchee

KimcheeisanAsianversionofsauerkraut,orfermentedcabbage.Kimcheehasatangyandspicyflavor;itisalsoconsideredahealingfoodbecauseithelpsbringhealthybalancebacktotheintestinalflora.Tostarttheculture,you’llneedatablespoonofpreparedkimchee.Usingsomeofapreviousbatchisbest,butyoucanalsopurchasekimchee—justmakesureit’s“live”(unpasteurized)kimcheeanddoesn’tcontainanysugarorchemicals.(Picturedhere)

SERVES4

½headredcabbage

½headnapacabbage

1heapingtablespoonredmiso

1jalapeñochile,seededanddiced

1tablespoonpreparedkimchee

Thereare threedifferent traditional stylesofchopping thecabbage forthis dish: (1) Thai style: shred the cabbage using either the shreddingbladeofafoodprocessororahandshredder;(2)Koreanstyle:slicethecabbage using the small slicing blade of a food processor or by handusingasharpknife; (3)Hawaiianstyle:usingablender,homogenizingjuicer,orfoodprocessor,grindthecabbageuntilitbecomesmush.Usingonemethodorsomecombinationofthethree,preparetheredcabbageandthenapacabbage.Placebothcabbagesinalargeceramicbowloratraditionalkimcheeorsauerkrautcrock,andtoss.Inahomogenizingjuicer,juicethegingerand¼cup,firmlypacked,

ofthepreparedcabbage.Placethejuicedcabbageandgingerinabowl,add themiso, jalapeño, andprepared kimchee, and stirwell.Add this

mixture to the tossed cabbage in the bowl and toss well to combine.Coverwithapieceofcheesecloth.Placeasecondbowlofthesamesizeon topof the first. (This secondbowlwillactasaweight.)Leave inawarm (75° to 90°F), dark location for 2 days. When your kimchee isready,itwillsmellstrong.

TraditionalGuacamole

Avocadosmaybethemostcelebratedfruitintheworldofrawfoods.ThistraditionalguacamoleisaMexicanrecipehandeddowntomebymyfriendJosh.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.

SERVES4

2veryripeavocados,peeledandpitted

1largetomato,diced

¼onion,diced

½teaspoonsun-driedseasalt

Juiceof½lemon

Pinchofcumin

Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.

StarFruitGuacamole

AgiantstarfruittreebehindtheMauiRawExperienceinspiredthisdeliciousguacamole.Rolltheguacamoleinlettuceleavestomakeburritos,orservewithflaxchipsandslicedveggiesfordipping.

SERVES4

2avocados,peeledandpitted

2smallstarfruits,ribsremovedanddiced

1tomatillo,diced

¼cupdicedshallot

Juiceof1lemon

Inalargebowl,mashtheavocados.Addtheremainingingredientsandstirwell.

StarFruitSalsa

OnewinterwhilevacationingonMaui,Icreatedthisfabuloussalsa.Ihadanabundanceofstarfruitsandwasgoingtoapotluckgathering.Ihadalreadytastedmangosalsaandpapayasalsa,bothofwhichareHawaiianspecialties,soIdecidedtodiscoverstarfruitsalsa.ThissweetandtangysalsawasahugehitandoftenappearedonthemenuatTheRawExperience.ServethissalsawithFlax-DulseChips.

SERVES4

5starfruits,ribsremovedanddiced

1cuppittedanddicedolives

1smallonion,mincedandrinsed

2tablespoonsmincedfreshcilantro

1tablespoonapplecidervinegar

Juiceof1lemon

Bottomhalfofajalapeñochile,seededandminced

Inalargebowl,combinethestarfruits,olives,andonion.Finelygratethe ginger on a ginger grater or fine grater to extract its juice (youshouldhaveabout1tablespoon).Addthegingerjuice,cilantro,vinegar,garlic, Braggs, lemon juice, and jalapeño to the star fruitmixture andmixwell.Coverandletsitintherefrigeratororatroomtemperaturefor1to4hours,untiltheflavorsmingle.Servewithflaxchips.

RedPepper–ChipotleSalsa

Thechipotlechile(adriedandsmokedjalapeño)hasarobustandsmokyflavor.Bothblackandreddriedchipotlesaresold;theredonesseemtohavemoreflavor,buttheblackonesarefarspicier.Thesechilesareavailablepickledandinadobosauce,butonlythedriedchipotlesareraw.

SERVES4

1chipotlechile

5dry-packedsun-driedtomatoes

2redbellpeppers,seededanddiced

1largetomato,cubed

¼cupdicedonion

2leavesfreshbasil

1tablespoonoliveoil

½teaspoonsun-driedseasalt

Juiceof½lemon

In a small bowl, soak the chipotle and sun-dried tomatoes inwater tocoveruntil soft.Drain.Mince the chipotleand sun-dried tomatoesandsetaside.Inalargebowl,mixthebellpeppers,freshtomato,andonion.Inablendercuporblender,mix thecilantro,basil,chipotle, sun-driedtomatoes,andoliveoil.Blenduntil theconsistency is thatofachunkypaste.Addtothelargebowlandmixwell.Addtheseasaltandlemonjuice.Mixwell.Coverandrefrigeratethesalsafor1to4hours,untiltheflavorsmingle.

TomatilloSalsa

Tomatilloshaveahighentertainmentvaluebecausenaturedecidedtomakethisfruitcomecompletewithwrappingpaper.Atomatilloislikeacrossbetweenaberryandagreentomatoandhaspaperyhusksurroundingitsfruit.Servewithslicedveggies(suchassunchokes,carrots,orjicama),fordipping.

SERVES4

1poundtomatillos,huskedanddiced(about3cups)

1cuppittedanddicedolives

½cupdicedyellowbellpepper

¼cupdicedtomato

½cupdicedonion

Juiceof1lime

1habanerochile,seededandminced

Ina largebowl,mix the tomatillos,olives,bellpepper, tomato,onion,and cilantro. Add the Braggs and lime juice and mix well. Add thehabanero to taste. Cover and let sit in the refrigerator or at roomtemperaturefor1to4hours,untiltheflavorsmingle.Servewithslicedveggiesfordipping.

ChileMole

Manyingredientsgointomakingagoodmole.InMexico,chocolateorcacaoistraditionallyusedinitspreparation.Thismolefeaturesarangeofvegetablesandincorporatesmanylayersofflavor.

SERVES4

1largetomato,diced

½redbellpepper,seededanddiced

½purpleoryellowbellpepper,seededanddiced

1mediumavocado,peeled,pitted,andcubed

1½cupscornkernels(approximately3earscorn)

¼cuplooselypackedfreshflat-leafparsleyleaves

¼cuplooselypackedfreshcilantroleaves

½cupdry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained2tablespoonsBraggLiquidAminos

2clovesgarlic,pressed

Juiceof½lemon

In a bowl,mix the tomato, bell peppers, avocado, and corn. Place theparsley, cilantro, sun-dried tomatoes, Braggs, garlic, lemon juice, andyeastinablenderandblenduntilcreamy.Seasonwiththecayenne.Addthe blendedmixture to the bowl containing the diced vegetables. Stiruntilalloftheingredientsareevenlycombinedandathickconsistencyisachieved.

PeaMole

Sometimesavocadosaren’tavailable,yetwestillcraveagoodguacamole.Thispeamoleisagreatsubstitutefortheseoccasions.Freshpeasarelessoilythanavocadosbutarejustascreamy.ServewithcucumberslicesorCornChips.

SERVES4

3cupsshelledfreshpeas(approximately3poundspeasintheirpods)¼cuplooselypackedfreshcilantroleaves

Juiceof1lime

Placethepeas,cilantro,limejuice,andseasaltinafoodprocessorandprocessuntilsmooth.Serveinabowl.

Onion-WalnutPâté

Ifirstmadethispâtéusingonlyforaged,wildfoodssuchaswildonions,parsley,Englishwalnuts,andpinenuts,whichallgrowinNorthernCaliforniaandpartsofthePacificNorthwest.Ievenserveditondandeliongreensandnasturtiumleaves.

SERVES2TO4

1smallonion,minced

¼cuplooselypackedfreshflat-leafparsleyleaves

2cupssoakedwalnuts,drained2teaspoonspinenuts,soaked2hoursinwateranddrained

Inahomogenizing juicer,homogenize theonion,parsley,walnuts,andpinenutsintoabowl.AddtheBraggsandyeastandmixwell.Serveinabowl.

Cashew-BeetPâté

Beetshaveahighsugarcontentandcashewsarepossiblythesweetestnut.Togethertheyhelpgivethispâtéapleasantlysweetflavor.Tryservingthiswithcucumberslices.

SERVES4

2cupssoakedcashews,drained2largebeets,peeledandcutintochunks

2largecarrots

2stalkscelery,diced

½sweetonion,mincedandrinsed

Using a homogenizing juicer with the blank plate in place, or a verystrong food processor, grind the cashews, beets, carrots, parsley, andcilantro. Transfer to a bowl and mix in the celery, onion, yeast, andBraggsandserve.

SunnyRedPepperPâté

Thesunflowerspendsitsdaysfollowingthesunasitjourneysacrosstheheavens.Itisfuntonoticehowsunflowersfaceeastinthemorningandwestintheevening.Thisrecipefeaturessproutedsunflowerseeds.

SERVES4

2cupssunflowersprouts

½cupsoakedalmonds,drained1largeredbellpepper,seededandchopped

1redonion,mincedandrinsed

Juiceof1lemon

Inahomogenizingjuicerorfoodprocessor,grindthesunflowersprouts,almonds,bellpepper, garlic, andherbs.Transfer toabowl. Stir in theonion,lemonjuice,Braggs,andyeastandserve.

Carrot-AlmondPâté

ThispâtéwasthehousestandardatTheRawExperience.Manyoftherestaurant’sdishes,suchasthesamplersupreme,norirolls,andevenour“rawich,”includedthispâté.Thisisaveryversatilerecipe;tryitstuffedinahollowed-outcucumberoralongsideCornChips.(Picturedhere)

SERVES4

9largecarrots

2cupsalmonds,sproutedfor1day¼cuplooselypackedfreshflat-leafparsleyleaves

¼cuplooselypackedfreshcilantroleaves

1tablespoonoliveoil

Usingahomogenizingjuicerwiththeblankplateinplace,homogenizethecarrots,almonds,parsley,andcilantrointoabowl.Mixintheonion,Braggs,yeast,andoliveoilandserve.

Unstuffing

ForThanksgiving,Ilovetore-createtraditionaldishesinuntraditionalways.ThisunstuffingisahitateveryThanksgivingdinnerI’veattended.

SERVES2TO4

1largeloafor2smallloavesHerbedEssenceBread,crumbled(about4cups)¼onion,mincedandrinsed

2stalksceleryminced

2carrots,shredded

¼cupsunflowerseeds

1teaspooncarawayseeds

2to3tablespoonsBraggLiquidAminos

Ina largebowl,mixthebreadcrumbs,onion,celery,andcarrots. Inablender cup or a spice grinder, pulverize the sunflower and carawayseeds.Add the seeds to thebowl containing thebread crumbmixture.Add theyeastandup to3 tablespoonsof theBraggs, to taste,and stirwell.

CranberrySauce

Tartandtangy,thiscranberrysauceisawelcomeadditiontoanyfeast.

SERVES4

3cupsfreshcranberries,or1½cupsdriedcranberries,soakedinwateruntilsoftanddrained5seeded,soakeddates,drained1cupsoakedraisins,drained

1teaspoongroundallspice

Placealloftheingredientsinablenderandblenduntilsmooth.Transfertoabowl,cover,andrefrigerateuntilchilledbeforeserving.

BasicSeedCheeze

Culturedfoodisoneofthefourlivingfoodgroups,alongwithfreshfoods,sproutedfoods,anddriedfoods.Seedcheeze,aculturedfood,isagreatwaytomaintainhealthyflorainyourdigestivesystem.Thisbasicversion,liketofu,isveryversatileandcanbeusedinmanyrecipesthatcallfortofu.Seedcheezecanbemadefromanyseed,althoughsunflowerandpumpkinseedsseemtoworkthebest.Dr.AnnWigmore,themotherofsproutsandwheatgrass,taughtmehowtomakeseedcheezeduringmytimeatherschool,Dr.AnnWigmore’sInstituteforLivingFoodStudies.Thisdishisoneofthefoundationsofthelivingfoodmovement.

MAKES4CUPS

3cupssunflower,pumpkin,orsesameseeds

Filteredwater

1tablespoonRejuvelacorwheystarter(optional)

Place thesunflowerseeds ina½-gallonglass jarand fill the jar to thetop with the water. Cover with a cloth, screen, or mesh and soakovernight.Thenextmorning,drainandrinsetheseeds.Placetheseedsinafoodprocessorandpulsewith2cupsfreshwaterafewtimes,untilchunky.Pourintoacleanjarandcoverwithcheesecloth.Ifdesired,addtherejuvelacorwheystartertomaketheseedsculturefaster.Placethejar in a dark,warm place for 10 to 12 hours, or only 6 to 8 hours ifrejuvelacwasadded.The curds (solid part) and whey (liquid part) should separate. The

seed cheeze should smell slightly sour and cultured, likeyogurt.Drainoff asmuchwhey as you can, reserving it for other uses. Squeeze thecurdsinapieceofcheeseclothtoremovetheremainingwhey.(Ifyoudothisoverabowlyoucansavethiswhey,too.)Thedrycurdsaretheseedcheezeandarenowreadyforuse.Tostoreorshapethecheeze,packitintoabowlorcontainer,cover,andrefrigerateforupto2days.

FestiveSeedCheeze

ThiscolorfulversionofseedcheezeplayedakeypartinTheRawExperience’snorirollsandearnedmanysmilesfromtheresidentsofMaui.

MAKES5CUPS

¼cuppinenuts

2cupsBasicSeedCheeze,preparedusingsunflowerseeds1smallcarrot,shredded

½yellowbellpepper,diced

1smallbeet,peeledandshredded

¼cupmincedfreshflat-leafparsleyleaves

¼cupmincedfreshcilantroleaves

Juiceof½lemon

Usingablendercuporblender,grindthepinenutsintoafinepowder.Inalargebowl,combinethegroundpinenuts,seedcheeze,carrot,bellpepper,beet,andonion.Addtheparsley,cilantro,Braggs,lemonjuice,andyeast,andmixwell.Serve.

Pumpkin-CashewSeedCheeze

Thisrecipeincludespumpkinandcheeze.Pumpkinseedsarerichandoilyandaddaheartierflavortothisdish.Tomakepumpkinseedcheeze,justfollowtheinstructionsforBasicSeedCheeze,usingpumpkinseeds.

MAKES3½CUPS

2cupsBasicSeedCheeze,preparedusingsunflowerseeds1cupsoakedcashews,drained½cupBasicSeedCheeze,preparedusingpumpkinseeds

Ina foodprocessor,blendallof the ingredients togetheruntil smooth.Transfertoalargebowlandserve.

RichandCreamySeedCheeze

Avocadotreescangrowalmostanywhere,althoughthey’llusuallyonlybearfruitinthetropics.InNewYorkCity,mymotherhasgrownanavocadotreeformorethantwenty-fiveyears.Itiskeptinsidebecauseavocadosdon’tenjoythecold.Itmayneverfruit,butit’snicetoknowitisthere.

MAKES3CUPS

2cupsBasicSeedCheeze,preparedusingsunflowerseeds¼cupmincedfreshflat-leafparsley

In a large bowl, mash the avocado. Stir in the seed cheeze, parsley,yeast,andBraggs.Serve.

HerbedGarlicSeedCheeze

Withitsgarlicandbasil,thischeezehasanItalianflair.

SERVES4

5dry-packedsun-driedtomatoes

2cupsBasicSeedCheeze,preparedusingequalamountsofsunflowerandsesameseeds2tablespoonschoppedfreshbasil

2clovesgarlic,crushed

Inasmallbowl,soakthetomatoesinwatertocoveruntilsoft.Drainandmince.Inalargebowl,combinethetomatoes,seedcheeze,herbs,garlicandBraggs.Mixwellandservewithasmile.

ColorfulTofuSalad

Eyeappealisimportantinanydishyoucreate.Sometimeseyeappealisaboutsymmetryanduseofcomplementarycolors.Inthisdish,thevegetablescreateamedleyofhuesincontrasttothewhitetofubackground;itisbrightandstunningtolookat.

SERVES4

2cupsBasicTofu

1smallcarrot,shredded

2smallbeets,peeledandshredded

½smallonion,diced

½redbellpepper,seededanddiced

Inalargebowl,combinethetofu,carrot,beets,onion,andbellpepper.StirintheBraggsandcuminandserve.

Tapenade

Olivesandsun-driedtomatoesaretwooftherichestandmostconcentratedflavorsthatrawfoodoffers.CombiningthetwoyieldsthisclassicItalianspread.ServewithHerbedEssenceBreadorzucchinislices.

SERVES2TO4

8dry-packedsun-driedtomatoes,soakedinwateruntilsoftanddrained15pittedolives

1clovegarlic

3sprigsbasil

HerbedEssenceBreadorzucchinislices,forserving

Grindalloftheingredientsinafoodprocessoruntilsmooth.Transfertoabowlandserve.

EssenceBreads

Thisbreadwasoriginallycalled“EsseneBread.”TheEsseneswereagroupofpeoplelivingthousandsofyearsagoinPalestine.ThetraditionofmakingEssenebreadisdiscussedintheEsseneGospels,atranslationoftheDeadSeaScrolls.TheEsseneswouldsprouttheirgrains,mashthemup,andsettheminthesuntodry.Thissacredbread-makingtraditionhasbeenhandeddownovertheages.IdecidedtochangethenametoEssenceBreadbecausetheloavesholdtheessenceoflife.Sproutedgrainshaveagreatamountofpotentialenergy,anddryingtheminthesunconcentratestheessentiallifeforcecontainedwithin.EssenceBreadsarecreatedbysproutinggrainssuchaswheat,rye,oat,and

kamutor seeds like buckwheat.These grainsand seedsare thendriedat alowenoughtemperature(108°F)toensureenzymeprotection.EssenceBreadscanbeusedasalivealternativetooverlyprocessedbakedbread,inrawichesor as pizza crusts. You can dry Essence Breads slightly for a soft, doughytexture,ordry thebread totally foracrispy texture thatmakesgreatchipsandcrackersandincreasesitsstoragetime.Grainsareattheirnutritionalpeakwhenthesproutingtailisaslongasthe

grain itself. I recommend processing the sprouted grains through ahomogenizing juicer with the juicing plate and adding a small amount ofwater to keep it lubricated. (Added water is needed only when the grainsaren’talreadymoistandeven—then,just1or2tablespoonspercupofgrainswilldo the job.)Besure toputacontainerwhere the juicenormallycomesouttocatchexcessglutenorwater.Toomuchglutencanbedifficulttopassthroughthebody.Removingtheglutinouspartofthegrainmakesforeasierdigestion, especially of wheat, a grain known for its high gluten content.Buckwheat contains no gluten and makes awesome bread. The pulp thatcomes out of the front of the juicer is the usable part of the grain. If ahomogenizing juicer is unavailable, the grain can be ground in a foodprocessor,addingjustenoughwatertoformasmoothpaste.Thedoughcanbeshapedintoloaves,sticks,orflatcrusts.

HerbedEssenceBread

Breadsmadewithherbsarearomaticandsavory.Inadditiontotraditionalsquareloaves,thisbreadmaybepressedintoflatcirclesorsquares,roundedloaves,orevenstarsorhearts.

MAKES4LOAVES

2cupssproutedgrain,suchaswheat,rye,kamut,quinoa,orbarley2tablespoonsmincedfreshflat-leafparsley

2tablespoonsmincedfreshbasil

¼cupshreddedcarrot

2cupsflaxseeds

Grind thegrain inahomogenizing juicerandplace it ina largebowl.Addtheparsley,cilantro,basil,carrot,onion,andgarlictothegrainandmixwell. In a blender cupor blender, grind the flax seeds into a finepowder. Add the flax powder to the bowl and mix well. Divide thedoughinto4equalportionsandpresseachintoaloaforanothershape.Using one of the methods described here, dehydrate the bread for 8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

Apple-CinnamonEssenceBread

Thisbreadisagreatbreakfasttreat.Ittasteslikeappleturnovers.

MAKES4LOAVES

4cupssproutedgrain,suchaswheat,buckwheat,orkamut7seeded,soakeddates,drained1cupshreddedapples(1to2apples)

1cupchoppedwalnuts

2teaspoonsgroundcinnamon

Grindthegrain,dates,andapplesinahomogenizingjuicerandplaceina large bowl. Stir in the walnuts and cinnamon and mix thoroughly.Divide the dough into 4 equal portions and press each into a loaf oranothershape.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

Carrot-AlmondEssenceBread

Carrotbreadisverymuchlikeadoughycarrotcake.Thisbreadisagreatbreakfasttreat.

MAKES4LOAVES

4cupssproutedgrain,suchasryeorwheat5seeded,soakeddates,drained1cupsproutedalmonds

2carrots,shredded(about2cups)

2teaspoonssoakedcarawayseeds,drained

Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercuporblender,pulsethedatesandthealmondsuntiltheyforma thick paste. Add the datemixture to the bowl containing the grain.Add the carrots and caraway seeds and mix thoroughly. Divide thedoughinto4equalportionsandpresseachintoaloaforanothershape.Using one of the methods described here, dehydrate the bread for 8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

FruitandNutEssenceBread

Sweetbreadsareespeciallygoodforalmondbutterandjellyrawichesorasasimple,delicioussnack,allontheirown.

MAKES4LOAVES

4cupssproutedgrain,suchaskamutorrye5seeded,soakeddates,drained¼cupsproutedalmonds

¼cupsoakedraisins,drained

2tablespoonschoppedwalnuts

Grindthegraininahomogenizingjuicerandplaceinalargebowl.Inablendercuporblender,pulsethedatesandalmondsuntilchunky.Addthedatemixture to thebowlcontaining thegrain.Addtheraisinsandthe walnuts and mix thoroughly. Divide the mixture into 4 equalportionsandpresseachintoaloaforhalf-domeshape,2to3inchesatpeak.Usingoneofthemethodsdescribedhere,dehydratethebreadfor8 hours and flip. Dry for 12 to 15 hours more, depending on themoistureleveldesired.

Caraway-OnionEssenceBread

Thissavorybreadhasanicespicytastetoit.

MAKES4LOAVES

2cupssproutedgrain,suchasbuckwheatorrye1smallonion,diced

1clovegarlic

¼cupsoakedcarawayseeds,drained

Grind all of the ingredients in a homogenizing juicer, place in a largebowl,andmix thoroughly.Divide thedough into4equalportionsandpress each into a loaf or another shape. Using one of the methodsdescribedhere,dehydratethebreadfor8hoursandflip.Dryfor12to15hoursmore,dependingonthemoistureleveldesired.

PumpkinButter

Pumpkinsareacucurbitand,likemostoftheircousins,haveaslightlystarchyandbittertastewheneatenraw.Soakingpumpkinscangreatlyimprovetheirflavor.ServethisspreadonFruitandNutEssenceBreadortoppedwithNutCrèmeasadessert.

SERVES4

1pumpkin(approximately3pounds),suchassugarpiepumpkinorsweetpumpkinJuiceof1lemon

1cupsoakedpecans,drained1cupseeded,soakeddates,drained

Peelandseedthepumpkin,reservingtheseedsforanotheruse.Cuttheflesh into chunks (you should have about 4 cups). Place the pumpkinflesh ina largebowl,coverwithwater,add the lemon juice,andsoakovernight.Drainandrinsethepumpkinanddrainagain.In a homogenizing juicer, homogenize the pumpkinwith the pecans

anddatesandplaceinalargebowl.Mixinthecinnamon,nutmeg,andvanillaandserve.

BabaGhanoush

ThisMiddleEasterndishisheartyandearthy.Thelongeryoumarinatetheeggplant,thebetteritgets.ServethebabaghanoushwithSproutedHummus,Falafel,orTabouli.

SERVES4

1largeeggplant,seededandthinlysliced

Generouspinchofsun-driedseasalt

Juiceof1lemon

1teaspoonsproutedcuminseeds¼cuprawtahini

1onion,mincedandrinsed

BraggLiquidAminos

Puttheeggplantinalargebowl,coverwithwater,addtheseasaltandlemonjuice,andsoakfor4to10hours.(Thiswillhelpcuretheeggplantandimproveitsflavor.)Drain.In a homogenizing juicerwith the blank plate in place, homogenize

theeggplantwith thegarlic andcumin sprouts intoa largebowl.Addthe tahini,onion,andparsleyandmixwell.Stir in theBraggs to tasteandserve.

SproutedHummus

Garbanzobeans,alsoknownaschickpeas,sprouteasilyandquickly.Whensproutinggarbanzos,makecertainnottooverfillthejar.Garbanzosexpandsorapidlythattheycanshatteraglassjar.Thebestflavorcomesfromusinggarbanzosthathavebeensproutedforoneday.

SERVES4

4cupssproutedgarbanzobeans¼cupchoppedfreshflat-leafparsley

1clovegarlic

¼cuprawtahini

Sun-driedseasalt

Inahomogenizingjuicerwiththeblankplateinplace,homogenizethegarbanzo beans, parsley, and garlic into a bowl. Place the tahini andlemon juice inablenderandblend. Stir the lemon-tahinimixture intothebeanmixture.Addseasalttotasteandserve.

Entrees

TribalWildRiceSaladMexicanWildRiceandTofuFestiveSproutedWildRiceTamalesTofuLoafAlmond-CornCroquettesSunflower-CarrotCroquettesFalafelMiddleEasternPlateAngelHairwithMarinaraLasagnaPestoPizzaandTraditionalPizzaFocacciaThaiCurryNoriRollsShangriLa

TribalWildRiceSalad

WildricegrowsasaseedalongthebanksoftheGreatLakes.NativeAmericansknownastheChippewastillhand-harvestthewildriceinthetraditionalmanneroftheirtribe:onepersonsteersthecanoewhiletheotherpullstheplantsintotheboat,threshingthericefromitsshaft.Wildriceisoneofthefewseedsthatwillsproutanaerobically(withoutoxygen).Soakthewildricefor3to5days,changingthewatertwiceaday.Lookforhulledhempseedsinhealthfoodstores.(Picturedhere)

SERVES4TO6

DRESSING

4seeded,soakeddates,drained3to5tablespoonsBraggLiquidAminosornamashoyu

Juiceof1lemon

1teaspoonflaxoil

2cupssproutedwildrice1avocado,peeled,pitted,andcubed

1Mauiorothersweetonion,mincedandrinsed

1Romatomato,diced

1mango,peeled,pitted,anddiced

¼cuphulledhempseeds

Blackandwhitesesameseeds,forgarnish

Choppedalmonds,forgarnish

Yellowbellpepperstrips,forgarnish

Topreparethedressing,placethedates,3tablespoonsoftheBraggs,thelemonjuice,andflaxoilinablenderandprocessuntilcreamy.Addupto2tablespoonsoftheremainingBraggstotaste.In a large bowl, combine the sprouted rice, avocado, bell pepper,onion,tomato,mango,andhempseeds.Addthedressingandtosswell.Toprepareeachserving,linea2-cupbowlwithplasticwrapandfillwith salad, packing the salad firmly as you go until level. Place anindividualservingplateoverthetopofthebowlandinvert.Setthebowlasideand slowlypeelaway theplasticwrap.Repeat for the remainingservings. Top each with a sprinkling of sesame seeds and almonds.Garnishtheedgesoftheplatewiththebellpepperstripsandserve.

MexicanWildRiceandTofu

Inmanyplaces,riceisastaple,orprimaryfoodsource.Wildriceisveryadaptableandcanbeseasonedwithavarietyofingredients.ThisentréehasadecidedlyMexicanflair.

SERVES4

3cupssproutedwildrice2smalltomatoes,diced

2tablespoonsdicedonion

¼cupBraggLiquidAminos,or1teaspoonsun-driedseasalt½teaspoonchilepowder

½teaspooncayennepepper

Juiceof½lime

2cupsBasicTofuorBasicSeedCheeze

In a large bowl, combine the rice, tomatoes, onion, cilantro, bellpeppers,andgarlic.AddtheBraggs,chilepowder,cayennepepper,andlimejuice,andtosswell.Servewiththetofuorseedcheeze.

FestiveSproutedWildRice

Sproutedblacklong-grainwildricehasarobusttasteandsmell.Theseedssproutinwater,whichyouchangetwiceaday.Whentheseedsarerinsed,theearthyaromarisesup.Takeadeepinhalationasyoupouroutthewater,andenjoythescent.

SERVES4TO6

5cupssproutedwildrice½onion,mincedandrinsed

1cupcornkernels(approximately2earscorn)

3tablespoonspaprika

Juiceof1orange

Ina largebowl,combinetherice,onion,bellpepper,andcorn.Stir intheBraggs,paprika,andorangejuiceandserve.

Tamales

ThisrawadaptationoftheclassicMexicandishissimpletomakeandtastesdelicious.

SERVES4

1cupflaxseeds

1cupdriedcilantro

2teaspoonssun-driedseasalt

2cupsMexicanWildRiceandTofu

1cupRedPepper–ChipotleSalsa

1cupStarFruitGuacamole

In a coffee grinder or food processor, grind the flax seeds into a finepowder. In a food processor, blend the corn, cilantro, salt, and flaxpowderuntilwellcombinedbutstillchunky.Forminto4patties,each½inchthickand6inchesindiameter,arrangeondehydratorsheetsorapieceofwaxedpaperonaflattray,anddryfor8to10hours(seehere).Topeachpattywith½cupoftherice,¼cupofthesalsa,and¼cupoftheguacamole.Enjoy!

TofuLoaf

Thesproutedtofugivesthisdishanicelighttexturewhilestillhavingaverymeatytaste.Foraricherversion,useseedcheeze(anyvariation)inplaceofthetofu.

SERVES4

2cupsBasicTofu

1cupcarrotpulp(fromjuicingcarrots)

½onion,chopped

½stalkcelery,chopped

2clovesgarlic,minced

¼cuprawtahini

Inalargebowl,combinealloftheingredientsandmixthoroughly.Linealoafpanwithapieceofplasticwrapandpressthetofumixturefirmlyintothepan.Inverttheloafpanontoaplate.Gentlyremovetheloafpanand set aside, thencarefullypeel away theplasticwrap.Alternatively,youcanuseyourhandstoformthetofumixtureintoaloafshape.Serve.

Almond-CornCroquettes

WeservedthisevolutionofcroquettesatTheRawExperienceduringaLivingThanksgivingcelebrationonMaui.

SERVES4

1cupsunflowerseeds

1cupflaxseeds

2cupssproutedalmonds4cupscornkernels(approximately8earscorn)

¼cupdicedonion

Almond-CuminDressing,fordrizzling2loavesCaraway-OnionEssenceBread,forserving

Inacoffeegrinderorfoodprocessor,grindthesunflowerandflaxseedsinto a fine powder. In a homogenizing juicer or a food processor,homogenizeor finely grind the seedpowders, sprouted almonds, corn,Braggs, and onion and place in a large bowl. Form the mixture intosmall,1½-inchloaves.Arrangeonaservingplate,drizzlewiththesaladdressing,andserve,accompaniedbythebread.

Sunflower-CarrotCroquettes

IfirstcreatedthisdelightfullittledishforahousewarmingpartythatIwashaving.Iservedthecroquettesshapedintostarsandhearts,andpeoplelovedthem.

SERVES4

6carrots,chopped

3cupssoakedsunflowerseeds,drained1cupchoppedfreshcilantro

¼cupdicedonion

Freshherbs(suchasflat-leafparsleyordill),forgarnish

In ahomogenizing juicer, homogenize the carrots and sunflower seedsintoalargebowl.Mixinthecilantro,onion,Braggs,andyeastandformintoshapessuchascircles,stars,orhearts.Arrangeonaservingplatter,garnishwithfreshherbs,andserve.

Falafel

ThesefalafelscanbepreparedascrustsforuseintheMiddleEasternPlate,ortheycanbemadeintomoretraditionalfalafelballs.Tomaketheballs,justfollowtheinstructionsbelowbutrollthemixtureinto1-inchballs,thendehydratethemforonly8to10hours.(Picturedhere)

MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS

6cupssproutedgarbanzobeans1cuplooselypackedfreshflat-leafparsleyleaves

1cuprawtahini

1onion,minced

2tablespoonsgroundcumin

6tablespoonsBraggLiquidAminos,or2tablespoonssun-driedseasalt1cupsesameseeds

Usingahomogenizingjuicerwiththeblankplateinplace,homogenizethe garbanzo beans and parsley and place in a large bowl. Place thetahini, lemon juice, onion, cumin, and Braggs in a blender and blend.Stirthetahinimixtureintothegarbanzopaste.Inaspicegrinder,grindthesesameseedsintoafinepowder.Mixintothegarbanzopaste.Pressinto¼-inch-thickcrusts,each4or8inchesindiameter.Usingoneofthemethodsdescribedhere,dehydrate for12to14hours, flippingat leastonceduringthedryingtime.

MiddleEasternPlate

Thisrecipeusesgarbanzobeanstomakeboththefalafel-stylepizzacrustandthehummusspread.

SERVES4

4falafelcrusts2cupsSproutedHummus

1tomato,diced

2tablespoonsdicedcucumber

2tablespoonsmincedfreshcurlyparsley

4sprigsmint,forgarnish

4blackolives,forgarnish

Placeeachofthefalafelcrustsonanindividualservingplate.Spread½cup of the hummus on top of each crust. Sprinkle the tomato, onion,cucumber,andparsleyevenlyover the topofeachcrust.Garnishwiththemintandolivesandserve.

AngelHairwithMarinara

Ihavealwaysbeenastrongbelieverthatthekeytopastaisinthesauce,notinthepasta.Spaghettiisjustflourandwater,muchlikepapier-mâché.Thenoodlesarejustacarrier.ServewithagreensaladandItalianDressingandHerbedEssenceBreadcutintotriangles.

SERVES4

2largezucchini

1largeyellowsummersquash

1large,fatcarrot

1largeredbeet

2cupsRedSauce

½cuppinenuts,finelyground

½cuppittedandslicedolives

⅛cupchoppedfreshbasil

5dry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychoppedHerbedEssenceBread,cutintotriangles,forserving

Useaspiralizertocreatespaghetti-likestrandsoravegetablepeelertocreate linguini-shaped “pasta” using the zucchini, squash, carrot, andbeet. Rinse the vegetables well and soak in water with the salt for 1hour.Drain.Ineachof4servingbowls,placeone-quarterofthevegetables.Pour

½cupoftheredsauceovereachserving.Topeachservingwithsomeofthepinenuts, olives,basil, and sun-dried tomatoesand servewith the

bread.

Lasagna

OneoftheclaimstofameofTheRawExperiencewasthatwecouldmakeanycooked-fooddishinarawway.Wegotanumberofrequestsforarawlasagnaandcreatedthisrecipeinresponse.Forawhilewecalledit“Living,”buteventuallywewentbacktoitsoriginalname.VersionsofthisdishareservedinrawfoodandvegetarianrestaurantsthroughoutAmerica.

SERVES4TO8

1cupfilteredwater

1teaspoondriedparsley

1teaspoondriedbasil

1eggplant,peeled

2largezucchini,peeled

1sweetonion,cutintorings

1cupchoppedwalnuts

4cupsRedSauce

2cupsWhiteSauce

Inabowl,combinethewater, lemon juice,Braggs,garlic,parsley,andbasil. Using a vegetable peeler or mandoline with the thinnest blade,slice the eggplant and zucchini lengthwise into long strips. Place theeggplant,zucchini,andonioninashallowdishandpourthelemonjuicemixtureoverthetop.Marinateovernight.In a blender cup or coffee grinder, grind the walnuts into a fine

powder.Moistentheinsideofalasagnadishwithwaterandsprinklethebottomandsidesofthedishwith2tablespoonsofthewalnutpowdertocoat. Cover the bottom of the dish with a layer of the marinatedvegetablesandtopwith1cupoftheredsauceand½cupofthewhitesauce.Repeatthreemoretimes.Topwiththeremainingwalnutpowderandserve,ordehydratefor4hourstoconcentratetheflavorsandthenserve.

PestoPizzaandTraditionalPizza

AtTheRawExperienceinSanFrancisco,wealwayscameupwithdifferentpizzasasadailyspecial,butthesetwowerepermanentlyonthemenu.

SERVES4

4(8-inch)PizzaCrusts(recipefollows)

1cupRedSauce

1cupWhiteSauce

1cupPrestoPesto

½redtomato,diced

½yellowtomato,diced

1onion,mincedandrinsed

1smallbeet,peeledandshredded

½cuppinenuts,ground

5purplebasilleaves,minced

5greenbasilleaves,minced

Placeeachofthecrustsonanindividualservingplate.Spread½cupoftheredsauceovereachoftwoofthecrusts, followedby½cupofthewhite sauce over each. Spread½ cupof the pesto on each of the tworemainingcrusts.Topallfourwiththetomatoes,onion,beet,pinenuts,andbasilandserve.

PIZZACRUSTS

MAKESFOUR8-INCHCRUSTSOREIGHT4-INCHCRUSTS

4cupssproutedwheat1clovegarlic,pressed

¼cupmincedfreshbasil

¼cupsproutedcuminseeds

¼cupsoakedflaxseeds,drained1beet,peeledandshredded

2carrots,shredded

½cupmincedonion

Using a homogenizing juicer, homogenize the wheat sprouts with thegarlic,parsley,cilantro,basil,andcuminandflaxseeds.Placeinalargebowl and mix in the beet, carrot, onion, and Braggs. Stir until wellmixed, and then press into¼-inch-thick crusts, each 4 or 8 inches indiameter.Usingoneofthemethodsdescribedhere,dehydratethecrustsfor12hours,flippingatleastonceduringthedryingtime.

Focaccia

Thisvegetable-toppedbreadisaclassicItalianmeal.It’slikepizzawithoutthesauces(Picturedhere).

SERVES4

GARLIC-HERBOIL

½cupoliveorflaxoil

1or2clovesgarlic,pressed

4leavesfreshbasil

1teaspoonmincedfreshrosemary

2cupsdry-packedsun-driedtomatoes,soakedinwateruntilsoft,drained,andfinelychopped2redbellpeppers,seededanddiced

10pittedolives,slicedcrosswise

1smallsweetonion,minced

1cuppinenuts,finelyground

½cupchoppedfreshbasil

4(8-inch)PizzaCrustsorHerbedEssenceBreads

TopreparetheGarlic-HerbOil,inabowl,combinealloftheingredients.Coverandallowtositovernight.Inabowl,combinethesun-driedtomatoes,bellpeppers,olives,onion,

pine nuts, and basil. Place each of the crusts on an individual servingplate.Spread¼cupto½cupofthesun-driedtomatomixtureovereachcrust.DrizzleeachfocacciawiththeGarlic-HerbOilandserve.

Clockwise,fromtopleft:TomYum,MellowMelon,ThaiCurry

ThaiCurry

ThailandhasbeenheavilyinfluencedbyIndianculture.India’sreligion,music,andespeciallytheirfoodhaveallbecomepartofThailand’sheritage.CurriesareoftenthoughtofasanIndianthing,butThaiversionsofcurryarejustasdivine.ServethisdishwithTomYum,ifdesired.(Picturedhere)

SERVES4

CURRYSAUCE

1cupsoakedpeanuts,drained1cupfresh,finelychoppedyoungcoconutmeat

½cupcoconutwater

1tablespoonrawalmondbutter

2teaspoonsBraggLiquidAminos

1teaspoonturmeric

1teaspooncurrypowder

Juiceof1orange

1Thaichile

¼headcauliflower,diced

1smallcarrot,shredded

¼headredcabbage,shredded

½largecucumber,peeledandcutintohalf-moons

Basilleaves,forgarnish

Mungbeansprouts,forgarnish

Topreparethesauce, finelygrate thegingeronagingergrateror finegrater toextract the juice(youshouldhaveabout1 tablespoon).Placetheginger juice,peanuts,coconutmeat,coconutwater,almondbutter,Braggs,garlic,turmeric,currypowder,andorangejuiceinablenderandblenduntilsmooth.AddtheThaichiletotaste.Placethecauliflower,carrot,cabbage,andcucumberinabowl.Pourthesauceover thevegetables,garnishwith thebasilandbeansprouts,andserve.

NoriRolls

ThiswasthemostpopulardisheveratTheRawExperience,wherewewouldsometimesmakeuptofiftynorirollsaday.Noricanberolledusingabamboosushimatorbyhand.Onceitisrolled,ittakesskilltocut.Besuretouseawetserratedknifeandtokeeptheseamsidedown.Ittakesskillandpatiencetomasternorirollingandcutting,butonceyoufigureitout,it’sasnap.Noriisveryversatile,andmanydifferentthingscanberolledinside.Experimentwithyourownfavoriteflavors.(Picturedhere)

SERVES4

4sheetsnori(dried,nottoasted)

3cupslooselypackedfieldgreens

1cupFestiveSeedCheeze

1cupCarrot-AlmondPâté

1avocado,peeled,pitted,andsliced

1carrot,cutinto⅛-inch-thickstrips

1beet,peeledandcutinto⅛-inch-thickstrips

1cuplooselypackedsunflowersprouts

¼cupsesameseeds,forgarnish

Foreachroll,placeanorisheetonasushimatorthecounter,shinysidedownwiththeridgesrunningvertically.Layafewgreensonthesheet1inchfromoneedge.Coverwith¼cupoftheseedcheezeand¼cupofthe pâté. Topwith one-quarter each of the avocado, carrot, beet, andsprouts.Fold thenori sheet inhalfand firmlyenvelop thecontentsbytucking the folded sheet edge underneath the contents. Roll the norisheetintoacylinder,wrappingthecontentsfirmly.Moistentheoutsideedgeofthenorisheetandseal.Letsit,seamsidedown,for2minutes.

Cutinto8to10servingpieceswithawetserratedknife.Servegarnishedwiththesesameseeds.

ShangriLa

ThemysticlandoftheimmortalsisknownintheFarEastasShangriLa,andthisdishwilltransportyouthere.ThisAsian-inspireddishisadeliciousremedyforastir-frycraving.Whenitwasfirstinvented,itwasactuallycalled“Stir-Free.”

SERVES4

¼cupBraggLiquidAminos

Juiceof1lemon

1headbroccoli,chopped

1largecarrot,shredded

½smallheadnapacabbage,shredded

SEVEN-STARSAUCE

1cuppinenuts,soaked2hoursanddrained

4seeded,soakeddates,drained2tablespoonsrawtahini

2tablespoonswhitemiso

Filteredwaterasneeded

¼cupchoppedgreenonion,forgarnish

1tablespoonblacksesameseeds,forgarnish

In a large bowl, combine theBraggs,water, and lemon juice.Add thebroccoli,carrot,andcabbage.Letsitfor1hourorupto10hours.

Topreparethesauce,finelygratethegingeronagingergraterorfinegrater toextract its juice(youshouldhaveabout2 tablespoons).Placethe ginger juice, pine nuts, dates, tahini, and miso in a blender andblend,addingwaterasneededtocreateacreamyconsistency.Drain themarinatedvegetables and transfer to a servingbowl.Pourthe sauce over the vegetables and mix well. Garnish with the greenonionandsesameseedsandserve.

Desserts

CarobDevastationBrowniesRawFruitPiesCoconutCustardLemonBarsFrozenFudgeBananaBreadOat-DateRawiesSesameRawiesCarob-HazelnutTorteBlissBallsCashewSauceBuckiesUltimateSundaeCarrotKakeSix-LayerCarobKakeAppleKake

CarobDevastation

Thecreationofthisrecipewasacelebratorymomentintheworldofrawcuisine.IalwaystoldstoriesaboutacakeIlovedcalled“chocolatedevastation,”whichwasservedatanupscalerestaurantnamedLuma,inNewYorkCity.AtTheRawExperience,wecameupwiththisrawversionofacarobcake.IdubbeditCarobDevastationinhonorofmyfavoritecake,anditbecameapermanentfeatureonourmenu.

SERVES8TO10

1cupsproutedalmonds2cupsseeded,soakeddates,drained1cupsoakedraisins,drained

1tablespoonpurevanillaextract

3cupscarrotpulp(fromjuicingcarrots)

2cupschoppedwalnuts

2cupssunflowerseeds

1cupfresh,finelychoppedcoconutmeat

1cuprawcarobpowder

2cupsNutCrème

Ina foodprocessor,grindthealmonds,dates, raisins,andvanilla. Inalarge bowl, mix the carrot pulp with the almond mixture. In a foodprocessor,grindthewalnutsandsunflowerseedsintoafinepowder.Inaseparate bowl, mix the powdered walnuts and sunflower seeds, thecoconut,andcarob.Graduallyadd thedrycoconutmixture to thewetalmondcarrotmixtureandstirwell.Onaservingplate,formintoacakeshapeandspreadthenutcrèmeoverthetop.

Brownies

ThesebrownieswereoneofthefirstrawdessertsIattempted,thankstomyfriendSena,whotaughtmehowtomakethem.WheneverIvisitedherhouse,shewouldhavetheseintherefrigeratorwaitingforme.(Picturedhere)

SERVES8TO10

2cupsdriedfigs,soakedinwateruntilsoftanddrained2cupsseeded,soakeddates,drained

2cupssproutedalmonds½cuprawcarobpowder

2tablespoonspurevanillaextract

2cupsNutCrème

Inahomogenizingjuicerwiththeblankplateinplace,homogenizethefigs, dates, and almonds into a bowl. Add the carob powder and thevanilla andmixwell. Form¼cupof themixture into a1-inch squareand drizzle 2 tablespoons of the nut crème on top. Repeat for theremainingbrownies.Refrigerateovernightbeforeserving.

RawFruitPies

Nooneisreallycertainwhomadethefirstrawfruitpie.IlearnedfromLennyWatson,LennylearnedfromViktorasKulvinskas,andwhoknowswhereViktorasfoundoutaboutit—Ihaven’taskedhimyet.AllIknowisthatitjustkeepsgettingbetter.OurpiesatTheRawExperiencewere“tolivefor,”andmanyknewusasthefolkswhoputthepieinPaia.Thesepierecipesbelowarereallyjustguides.Becreativeandyourtalentwillamazeyou.

SERVES8(MAKESONE9-INCHPIE)

CAROBALMONDCRUST

1cupsproutedalmonds5seeded,soakeddates,drained¼teaspoongroundcinnamon

¼teaspoongroundallspice

1tablespoonrawcarobpowder

WALNUTZINGCRUST

1cupsproutedwalnuts5seeded,soakeddates,drained¼teaspoongroundcinnamon

¼teaspoonfreshlygratedlemonzest

PRALINECRUST

1cupsproutedpecans5seeded,soakeddates,drained¼teaspoonpurevanillaextract

¼teaspoonfreshlygroundnutmeg

NUT-FREECRUST

1cupdriedbananapieces

5seeded,soakeddates,drained¼teaspoongroundcinnamon

¼teaspoongroundallspice

Oil,forgreasingpan(optional)

Rawcarobpowder,fordusting

NUTCRÈME

5dates,seeded

1cupfilteredwater

1cupsoakednuts(suchascashews,almonds,orhazelnuts),drained

4cupsfreshfruitpieces(suchasblueberries,papaya,banana,cherimoya,sapote,orshreddedcoconut)½cupberries,forgarnish

1papaya,peeled,seeded,andsliced,forgarnish

Toprepareanyofthefourcrusts,placealloftheingredientsinafoodprocessorandpulseafewtimestocombine.Continuegrindinguntilthemixtureformsathickpaste.Oilormoistenwithwatera9-inchpieplateandsprinklewiththecarobpowdertocoat(thecarobpowderkeepsthepiecrustfromstickingtotheplate).Formthecrustmixtureintoaballand press it from the center of the pie plate out toward the edges,spreadingasevenlyaspossible.Setaside.Topreparethenutcrème,placethedatesinasmallbowl,coverwiththewater,andsoak forabout1hour,oruntil soft.Drain, reserving¼cupoftheliquid.Placethedates,reservedliquid,andnutsinablenderorblendercup,andgrinduntilsmooth.Topreparethefruit,youmaysliceit,puréeit,leaveitwhole,oranycombinationofthethree.Fillthepiecrustwiththepreparedfruit.Topwith the nut crème and garnish with the berries and papaya slices,arrangedinasunburstformation.

CoconutCustard

ThissmoothandcreamydessertisaHawaiianspecialty.InoldHawaii,itwasacustomtoplantfivecoconuttreesforeachchildborn.Thiswastoprovideallofthebasicfood,clothing,andsheltertheywouldneed.TodaythereisanabundanceofcoconutsinHawaii,andthiscustardisatrue“localkine”recipe.

SERVES2TO4

2dates,seeded

½cupfilteredwater

2cupsfresh,finelychoppedyoungcoconutmeat

Placethedatesinasmallbowl,coverwiththewater,andsoakforabout1hour,oruntilsoft.Inablendercuporsmallfoodprocessor,blendthedatesalongwiththeirsoakingwater,thecoconut,andthevanillaintoasmooth custard. Spoon into individual bowls, refrigerate until chilled,andserve.

LemonBars

Theseeasysnackbarsdryquicklyandhaveatangy,sweetflavor.

SERVES4

1cupsproutedoats1cupsoakedalmonds,drained½cupseeded,soakeddates,drained

3tablespoonsfreshlygratedlemonzest

Juiceof1lemon

Usingahomogenizing juicer,homogenize theoats,almonds,anddatesuntilsmooth.Transferthemixturetoalargebowlandmixinthelemonzestandjuice.Pressevenlyintoan18-inchdehydratortray,spreadingit½ inch thick.Usingoneof themethodsdescribedhere, dehydrate thebarsfor18hours.Cutoutofthetrayintobarsanddrylonger.Thebarsshouldn’tbesupersticky.Refrigerateuntilchilledandserve.

FrozenFudge

Thisfudgeissweetandsemiaddictive.Manyofmystudentshavethisrecipeandmakeitadailystapleintheirhomes.Thisstufftastessogoodandmeltsinyourmouth—justbecarefulnottoeattoomuch!

SERVES6TO10

1cupdates,seeded

1½cupsnutbutter(suchasalmondorhazelnut)

1½cupsrawcarobpowder

½cupdriedshreddedcoconut

Placethedates inabowl,coverwiththewater,andsoakforaboutanhour, or until soft. Drain, reserving the liquid. Place the dates andvanilla inablenderandblenduntilsmooth,slowlyaddingthesoakingwaterasneededtoformacreamyconsistency.Transferthedatemixturetoa largebowl,add thenutbutter, and stir to combine. Ina separatebowl,mixthecarobandcoconut.Graduallyaddthedrycarobmixtureto the wet date mixture. Stir well. Press evenly into a 10 by 18-inchbrowniepan,1inchthick,andfreezeuntilfirm,about3hours.Toserve,cutinto1-inchsquares.

BananaBread

Bananasareactuallyanherbplant,notafruit,andweeatitsfloweringstalk.Therearehundredsofvarietiesofbananas,andtheygrowwildalloverMaui.Abananatreecangrowfromseedtofruitinjustninemonths.Theseprolifictreesprovideanexcellentsourceofnourishmentandenergy.Thisistruegorillafood.

SERVES4

½cupseeded,soakeddates,drained4to6bananas,peeledandthicklysliced(about4cups)1cuprawwheatgerm

1cupsproutedoatsorbuckwheat

Inafoodprocessor,blendalloftheingredientsuntilwellcombinedbutstill chunky. Form the mixture into small patties and place on adehydratortray.Usingoneofthemethodsdescribedhere,dehydratefor18hours,flippingatleastonceduringthedryingtime,andthenserve.

Oat-DateRawies

It’sgreattobeabletomakequickandtastydesserts.Thesesimpletreatskeepwellandarefabuloustobreakoutwhenunexpectedcompanystopsinforarawieandaglassofnutmylk.

SERVES4TO6

2cupssproutedoats1cupseeded,soakeddates,drained1cupsoakedraisins,drained

1tablespoongroundcinnamon

Using a homogenizing juicer, homogenize the oats and dates untilsmoothandplaceinalargebowl.Stirintheraisinsandcinnamon.Foreach rawie, form 2 tablespoons of the dough into a ball, place on adehydrator tray, and press into a ½-inch round. Repeat for theremaining rawies.Usingoneof themethodsdescribedhere,dehydratetherawiesfor18hours,oruntildry,andthenserve.

SesameRawies

Thesesweetlittlerawiesarequickandeasytomakeandhaveagreatcrunchwhenfullydried.(Picturedhere)

SERVES4TO6

2cupssproutedsesameseeds1cupsunflowersprouts

1½cupsseeded,soakeddates,drained1tablespoonpurevanillaextract

Pinchofblacksesameseeds,forgarnish

Using a homogenizing juicer, homogenize all of the ingredients untilsmooth and place in a large bowl. Form into ½-inch balls and placethem on a dehydrator tray. Using one of themethods described here,dehydrate theballs forabout12hours,oruntil firm.Garnishwith thesesameseeds,andthenserve.

Carob-HazelnutTorte

WhenIwasvisitingSanFranciscoin1995,IhelpedthiscrazycatJulianostartarestaurantcalledRAW.Eventually,IboughtRAWandturneditintoTheRawExperience,butbeforethen,whenRAWwasbeingborn,oneofthefirstthingsInoticedwasthatJulianohadnodessertsonthemenu.IinventedthistorteanditbecamethefirstdessertservedatRAW.Soonafter,IwasaskedtoprinttherecipeintheSanJoseMercuryNews.Ireceivedhundredsofcallsaboutitfrompeoplewholovedit.ThisrichandfillingtreatbecameastandardatTheRawExperience.

SERVES8TO12

2cupsseeded,soakeddates,drained3cupsoakedhazelnuts,drained

1cuprawcarobpowder

½cupdriedshreddedcoconut

2tablespoonspurevanillaextract

2cupsNutCrème

1cupCarobSauce

1cupblackberries,forgarnish

Mintleaves,forgarnish

Using ahomogenizing juicer, homogenize thedates andhazelnuts andplace in a large bowl.Mix in the carob powder and coconut.Add thevanilla and mix. Using wet hands, roll the mixture into a ball. On aservingplate,presstheballintoaflatcircle,1inchthick.Topwiththenut crèmeanddrizzlewith carob sauce.Garnishwith theblackberriesandmintleaves.

BlissBalls

ThisrecipeforthesefantasticlittletreatsisoneoftheoldestrecipesIknow.Asachild,Ilearnedtomakenut-butterrefrigeratorballs.TheseBlissBallsaretherawevolutionofmymother’srecipe.Manypeopletellmeoftheblissfulexperiencetheygetfromeatingthismostdelectableofdesserts.

SERVES4TO6

1cupsproutedoatsorBuckies

1cupseeded,soakeddates,drained1cuprawnutbutter(suchasalmondorhazelnut)

½cupsoakedraisins,drained

¼cuprawcarobpowder

1cuprawwheatgermorsunflowerseeds,groundintoafinepowder(ifneededtodryoutmix)1cupsesameseeds

In a food processor, mix the oats, dates, nut butter, raisins, vanilla,carob, and cinnamon. Add the wheat germ only if the oat mixture isrunny.Theoatmixtureshouldbetacky, likecookiedough.Spreadthesesame seeds on a tray or plate. Roll the nutmixture into 1-to 2-inchballs,thenrolltheballsinthesesameseedstocoatandserve.

CashewSauce

Thisfabuloussauceisasmootherversionofourstandardnutcrème.Usethisoneonanydessert,orjustdipFruitRawiesinit.

MAKES2CUPS

1cupsoakedcashews,drained4seeded,soakeddates,drained

¼cupfilteredwater

Combinealloftheingredientsinafoodprocessororblenderandblenduntilsmooth.

Buckies

Thisrecipeisoneofthegreatesteverinvented.Buckiesareasproutedbuckwheatsnacktreat,cereal,saladtopping,andmore.Theirnutritionalvalueisveryhighandthetasteisdelectable.Thisispossiblythecrunchiesttreatintheworldofrawfoods.

SERVES4

2cupsdates,seeded

2cupsfilteredwater

4cupssproutedbuckwheat,welldrained

Place thedates in abowl, coverwith thewater, and soak for about1hour,oruntilsoft.Drain,reserving½cupoftheliquid.Placethedates,reserved liquid, and vanilla in a blender and blend. Pour the datemixture into a large bowl, add the buckwheat sprouts, and mix well.Using one of the methods described here, spread the mixture ½ inchthickontheappropriatedryingsurfaceanddehydratethebuckiesfor7to10hours.Crumbleapartanduseasatoppingorjusteatasasnack.

UltimateSundae

SomethingsimilartothisgreatdessertrecipecamewithmyChampionJuicer.Itisnicetoknowthatthepeoplewhomakethisveryversatilejuicerenjoythesimplicityofrawicecream.Thisdessertisatruewinner.

SERVES2TO4

11strawberries,frozen

2cupsfresh,finelychoppedcoconutmeat

2cupsCashewSauceorCarobSauce

Berriesorchoppedwalnuts,forgarnish

Usingahomogenizingjuicerwiththeblankplateinplace,homogenizethe bananas, strawberries, and coconut separately. Transfer equalamounts of each homogenized fruit to individual bowls. Stir thehomogenized fruits in eachbowluntil swirled.Topeachwith someofthecashewsauceandberries,orcarobsauceandcrushedwalnuts,andserveimmediately.

CarrotKake

Thisdeliciousdessertisassimpleascanbe.Carrotpulp(thepartthatisleftwhenjuiceisremoved)isaveryversatilesubstancethatissweet,light,andeasytoform.Thisrecipeisaperfectwaytomakeuseofitsmanyvirtues.

SERVES8TO12

FROSTING

1½cupssoakedcashews,drained½cupseeded,soakeddates,drained

3cupssproutedalmonds2cupsseeded,soakeddates,drained

2cupssoakedraisins,drained

6cupscarrotpulp(fromjuicingcarrots)

1tablespoonfreshlygratedlemonzest

1tablespoonfreshlygratedorangezest

½tablespoonfreshlygroundnutmeg

1tablespoongroundcardamom

To prepare the frosting, place the cashews, dates, lemon juice, andvanillainablenderandblenduntilsmooth.Setaside.To prepare the kake, using a homogenizing juicer, homogenize the

almonds,dates,andraisinsintoalargebowl.Addthecarrotpulp,lemonandorangezests,cinnamon,nutmeg,andcardamom,andmixwell.Onaserving plate, form into a cake shape and top with the frosting.Refrigerateuntilchilledbeforeserving.

Six-LayerCarobKake

Thisfabulouscakewasoriginallycreatedforawedding.Thesecakescanturnoutbeautifullyifyoudecorateandgarnishthemwell,sobeartistic.

SERVES10TO12

6bananas

2cupsseeded,soakeddates,drained½cuprawwheatgerm

2cupsrawcarobpowder

1cupsproutedwalnuts

CAROBSAUCE

¼cuprawcarobpowder

3cupsNutCrème

Using a homogenizing juicer, homogenize the bananas, dates, wheatgerm,carob,andwalnutsintoabowl.Dividethedoughintosixequal-sizeballsandformsixround,flatlayersofsimilarwidthanddiameter.Using one of themethods described here, dehydrate the dough for 12hours,oruntildry.Topreparethesauce,placethedates,carobpowder,andoliveoilina

blendercuporblenderandblendwell.Toassemblethecake,placeoneofthesixlayersonaplate.Spread½

cupofthenutcrèmeoverthelayer.Continuelayering,alternatingcakeandfrosting,withthenextfivelayers.Generouslyfrostthetopandsidesofthecake.Drizzlewiththecarobsauceandserve.

AppleKake

Thisultimatelyhealthycakeisalightandspicydessertthatletsyouhaveyourcakeandeatit,too.

SERVES4TO6

1cupflaxseeds

1cupsproutedoats1cupseeded,soakeddates,drained1teaspoongroundcinnamon,plusadditionalforgarnish1teaspoonfreshlygroundnutmeg

1tablespoonfreshlygratedlemonzest

2apples,peeled,cored,andshredded(about1½cups)NutCrème(optional)

Inaspicegrinderorblendercup,grindtheflaxseedsintoafinepowder.Finely grate the ginger on a ginger grater or fine grater to extract thejuice (youshouldhaveabout1 teaspoon). Ina foodprocessor,processthe flax seedpowder,ginger juice,oats,dates, cinnamon,nutmeg,andlemon zest until smooth. Transfer to a bowl and fold in the shreddedapples.Formthemixtureintoacakeshape,4inchesthickand9inchesin diameter. Using one of the methods described here, dehydrate thecakefor4to6hours,untilithasadryouterlayerandfeelsfirmtothetouch. Frostwith thenut crème, sprinkle cinnamonon top to garnish,andallowtosetintherefrigeratorforabout2hoursbeforeserving.

ReadingList

Followingisalistofsomebooksaboutorrelatingtorawfoods.Someofthetitlesareoutofprint,butyoumaybeabletospecialorderthemviabooksellersorfindtheminused-bookstores.

FruitarianismandPhysicalRejuvenationbyO.L.M.Abramowski,MD

LightEatingforSurvivalbyMarciaAcciardo

BlatantRawFoodistPropagandabyJoeAlexander

JuelAnderson’sSeaGreenPrimer:ABeginner’sBookofSeaweedCookerybyJuelAnderson

Nature’sFirstLawbyStephenArlin,FouadDini,andDavidWolfe

TheGardenofEdenRawFruitandVegetableRecipesbyPhyllisAvery

BooksbyElizabethBaker:UnCookbookGourmetUnCookbook

Digestion,Assimilation,Elimination,andYoubyEdBashawandMichaelDiogoBooksbyVictoriaBidwell:GetWellRecipesfromtheGardenofEdenSimplyGood

EatingWithoutHeatingbySergeiandValyaBoutenkoBooksbyPaulBragg:SouthSeaCultureoftheAbdomenSaltFreeHealthSauerkrautCookbook

LivingFoodsforRadiantHealthbyElaineBruce

RegenerativeDietbyDr.JohnR.Christopher,N.D.,M.H.

RejuvenationDietbyDr.J.Christopher

LivingFoodsforOptimumHealthbyBrianClement

LivingFoodsLifestylebyBrendaCobb

RainbowGreenLive-FoodCuisinebyGabrielCousens

HowtoDryFruitbyDeannaDeLong

LivingFoodsbyGeorgeandDorisFathman

TheRawFoodPrimerbySuzanneAlexFerrara

FeastingonRawFoodsbyCharlesGerras

StalkingtheWildAsparagusbyEuellGibbons

CompleteNutritionalHealthFactsbyHealthResearch

TheSecretsofSpirulinabyChristopherHills

ILiveonFruitbyEssieHoniballandTerryC.Fry

EnzymeNutritionbyDr.EdwardHowell

EydieMae’sNaturalRecipesbyEydieMaeHunsburgerandChrisLoeffler

DelightsoftheGardenbyImarHutchins

BooksbyBernardJensen:TheRealSoupandSaladBookBlendingMagicTheHealingPowerofChlorophyll

TheLifeFoodRecipeBookbyAnnieandDavidJubb

SweetTemptationsbyFrancesKendall

LiveFoodJuices

byH.E.Kirshner

FruittheFoodandMedicineforManbyMorrisKrok

BooksbyViktorasKulvinskas:Survivalintothe21stCenturyLoveYourBodySproutfortheLoveofEveryBodyLifeinthe21stCentury

VibrantLivingbyJamesLevin,MD,andNatalieCederquist

Elaina’sPureJoyKitchenbyElainaLove

DryIt—You’llLikeItbyGenMacManiman

WheatgrassJuice:GiftofNaturebyBetsyRussellManning

BooksbyElysaMarkowitz:WarmingUptoLivingFoodsLivingwithGreenPower

RawsomebyBrigitteMars

MetaphysicsofRawFoodsbyStellaMcDermott

BooksbySteve“theSproutman”Meyerowitz:Sproutman’sKitchenGardenCookbook

RecipesfromtheSproutmanWheatgrass:Nature’sFinestMedicine

SproutsbyEstherMunroe

TheRawLifebyPaulNison

RawFoodTreatmentofCancerbyKristineNolfi,MD

TheCompleteBookofSpicesbyJillNorman

BooksbyFrédéricPatenaude:TheRawSecretsSunfoodCuisine

HookedonRawbyRhio

DiningintheRawbyRitaRomano

Herbs&ThingsbyJeanneRose

SoupsAlivebyEleanorRosenast

VitalCreationsbyChadSarnoCerealGrassbyRonaldSeibold

RawGourmetbyNomiShannon

AngelFoodsbyCherieSoria

RawKidsbyCherylStoycoff

BooksbyEdmondBordeauxSzekely:EsseneGospelofPeaceScientificVegetarianismTheBookofLivingFoodsTheEcologicalHealthGarden

TropicalFruitbyDesmondTate

RawbyCharlieTrotterandRoxanneKlein

LivingCuisinebyRenéeUnderkoffler

TheGreatExoticFruitBookbyNormanVanAken

TheOriginalDietbyKarenCrossWhyte

BooksbyDr.AnnWigmore:BeYourOwnDoctorTheWheatgrassBookTheSproutingBookTheHealingPowerWithin

HealYourBodyRecipesforaLongerLifeNaturama

TheCompleteBookofRawFoodbyvariousauthors

Glossary

ACIDOPHILUS:Atypeofhelpfulbacteriausedindigestion.

AMYLASE:Adigestiveenzymefoundinsaliva.

ASSIMILATION:Theabilitytoreceivenutrients.

BIOACTIVE:Foodwithitslifeforce.

BIODYNAMIC:Awayoforganicfarming.

BIOGENIC:Promotinglife.

CHARGE:Toinduceanelectricalcurrentandstoreit.

COMPOST:Thebreakdownoforganicmaterials.

CONVENTIONALLYGROWN:Grownwithchemicalsandpesticides.

CULTIVATED:Grownforthepurposeofeating.

CULTURED:Foodwithhealthybacterialivingonit.

DEHYDRATED:Foodwithwaterevaporatedfromit.

ELIMINATION:Theexpulsionofwastematterfromthebody.

ENEMA:Amethodofcleansingthecolonusingwater.

ENZYME:Substancethatsplitsfoodintoitsvitalparts.

EVAPORATE:Toremovewaterbyusingwarmth.

EXFOLIATE:Stimulatingtheskintoreleasetoxins.

FASTING:Theremovalofsomethingfromdailypractice.

FECALMUCOIDMATTER:Oldmaterialstucktothecolonwalls.

FORAGING:Findingwildfoodorquestingforfood.

FRUIT:Anywater-richfoodsurroundingaseed.

GERMINATION:Thebeginningprocessofsprouting.

GRAIN:Anyaffixedhullseedthatgrowsasagrass.

HERB:Anygreenplantwhoseleavesareedible.

HYBRID:Anyfoodthathasbeenbred.

INTENTION:Thefocusofpositiveenergytowardagoal.

MACROBIOTIC:AnAsiansystemofeatingseasonalandmostlycookedfoods.

NATURAL:Doingthingsinharmonywithnature.

NUT:Aseedthathasaremovableshellandgrowsontrees.

ORGANICALLYGROWN:Grownwithouttheuseofchemicals.

PAPAIN:Adigestiveenzymefoundinpapaya.

PREDIGESTED:Easiertoassimilateduetolivingbacteria.

PREPARING:Creatingarawfoodmeal.

REMINERALIZE:Tointroduceorganicmineralstowater.

SPROUT:Theyounggrowthofafutureplant.

VEGAN:Noanimalproducts,meat,dairy,oreggs,andhoney-free.

WILD:Producedbynaturewithoutanyhelpfromman.

WISDOM:Experience(whatwedo)plusknowledge(whatwelearn).Atrueunderstandingaboutsometeachingsthatwecanpassontootherstohelpbenefittheirlife.

algae,SeealsospirulinaalmondsAlmond-CornCroquettesAlmond-CuminDressingAlmondMylkAlmond-Onion-ParsleySoupApple-AlmondSoupBanalmondBlissBanalmondMylkBrowniesCarobAlmondCrustCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrotKakeCauliflowerChowderCeleryandAlmondButterCreamofBroccoliSoupCurriedAlmondSoupFruitandNutEssenceBreadLemonBarsNutBliss

NutShakeRosySeaSoupsproutingSunnyRedPepperPâtéAloe,SweetLimeandAngelHairwithMarinaraapplesApple-AlmondSoupApple-CinnamonCupApple-CinnamonEssenceBreadAppleKakeApplesauceAppleswithGingerChutneyAppleZingBanaberryCinnamon-AppleSproutedWheatFlaxativeFruitRootIntestinalCleanseSunshineWaldorfSaladWhiteDelightassimilationavocadosAvocado-ParsleyDressingBanacadoCreamyHerbDressingRichandCreamySeedCheezeSpirulina-AvocadoSoup

StarFruitGuacamoleTraditionalGuacamole

BabaGhanoushbananasBanaberryBanacadoBanalmondBlissBanalmondMylkBananaBreadBanana-DatePuddingBananaMylkComplementaryFlaxativeFreedom’sFrothGreenDreamMangoPuddingNutBlissNut-FreeCrustNutShakePapayaFundaeSix-LayerCarobKakeStorangeSmoothSunshineTangyTangoThinMintTropicalAmbrosiaUltimateSundaeWhiteDelightBasicSeedCheeze

BasicTofubeans,SeealsogarbanzobeansbeetsBorschtCashew-BeetPâtéIronLion

bellpeppersChileMoleCreamyRedPepperSoupFocacciaGreenPapayaSaladMexicanWildRiceandTofuPineapple-PepperSaladRedPepper–ChipotleSalsaSunnyRedPepperPâté

berries,SeealsoindividualberriesBanaberryBerrySoupFennel-BerrySoup

BlackRaspberryKremeBlackRaspberry–PricklyPearblendersBlissBallsblueberriesComplementaryFennel-BerrySoupPersimmonSunburst

BorschtBraggLiquidAminos

breadApple-CinnamonEssenceBreadBananaBreadCaraway-OnionEssenceBreadCarrot-AlmondEssenceBreadEssence(Essene)FocacciaFruitandNutEssenceBreadHerbedEssenceBreadUnstuffingbroccoliCreamofBroccoliSoupShangriLaBrowniesbuckwheatBananaBreadBuckies

cabbageBorschtCabbageRollsCreamyColeslawKimcheeSeaSaladShangriLacacaocakesAppleKakeCarobDevastationCarrotKake

Six-LayerCarobKakecantaloupe.SeemelonsCaraway-OnionEssenceBreadcarobBlissBallsBrowniesCarobAlmondCrustCarobDevastationCarob-HazelnutTorteCarobSauceFrozenFudgeSix-LayerCarobKakeThinMint

carrotsCarobDevastationCarrot-AlmondEssenceBreadCarrot-AlmondPâtéCarrot-Cashew-GingerDressingCarrotKakeCarrot–PineNutDipCorn,Carrot,andPeaSaladCreamyCarrot-GingerSoupCreamyColeslawCurriedAlmondSoupFruitRootIronLionSunflower-CarrotCroquettesSweetMustardDressingTofuLoaf

CascadillaSoupcashewsBlackRaspberryKremeCarrot-Cashew-GingerDressingCarrotKakeCashew-BeetPâtéCashewMylkCashewSauceNectarine-CardamomSoupPumpkin-CashewSeedCheezeWhiteSauce

cauliflowerCauliflowerChowder

celeryCeleryandAlmondButterCoolingGreenGreenCleanWaldorfSalad

cherimoyasCherimoyaFreezeWhiteDelight

ChileMolechilesFireWaterRedPepper–ChipotleSalsa

chlorophyllCinnamon-AppleSproutedWheatcoconutCarobDevastation

Carob-HazelnutTorteCoconutCustardCoconutMilkCornChipsCurrySauceFrozenFudgeNature’sNectarNutBlissThinMintTomYumTropicalAmbrosiaUltimateSundaeColeslaw,CreamyColorfulTofuSaladComplementarycondimentsCoolingGreencornAlmond-CornCroquettesChileMoleCorn,Carrot,andPeaSaladCornChipsCornChowderFestiveSproutedWildRiceTamalescranberriesCranberrySauceCreamofBroccoliSoupCreamofZucchiniSoup

CreamyCarrot-GingerSoupCreamyColeslawCreamyHerbDressingCreamyRedPepperSoupcucumbersCoolingGreenCucumber-DillDressingCucumber-DillSoupCucumber-JicamaSaladculturedfoodsCurriedAlmondSoupCurry,ThaiCurrySauce

datesAppleKakeBanana-DatePuddingBlissBallsBrowniesBuckiesCarobDevastationCarob-HazelnutTorteCarrotKakeFrozenFudgeLemonBarsOat-DateRawiesSesameRawiesSix-LayerCarobKakesoakingdehydratedfoods

DeluxeSaladdressingsAlmond-CuminDressingAvocado-ParsleyDressingCarrot-Cashew-GingerDressingCreamyHerbDressingCucumber-DillDressingGreenGoddessDressingHerbedVinaigretteItalianDressingMango-GingerVinaigretteMiso-TahiniDressingPeanut-CurryDressingSpicyPapaya-LimeDressingSweetMustardDressingWaldorfSaladDressing

drinks.SeealsomylkAppleZingBanaberryBanacadoBlackRaspberry–PricklyPearCoconutMilkComplementaryCoolingGreeneVe-8FireWaterFlaxativeFreedom’sFrothFruitRoot

GingerBlastGreenCleanGreenDreamIntestinalCleanseIronLionLilistarLiverCleanseMellowMelonNature’sNectarNutBlissNutShakeRejuvelacRubyCooler(SunTea)Soursop-PineappleSproutPowerStorangeSmoothSunshineSweetLimeandAloeTangyTangoThinMintTropicalAmbrosiaWhiteDelight

dulse.Seeseavegetables

eggplantBabaGhanoushLasagna

eliminationenzymesEssenes

eVe-8ExoticFruitSalad

FabulousFigParfaitsFalafelfarmers’marketsFennel-BerrySoupFestiveSeedCheezeFestiveSproutedWildRicefigsBrowniesFabulousFigParfaits

FireWaterflaxseedsAlmond-CornCroquettesAppleKakeFlaxativeFlax-DulseChipsHerbedEssenceBreadTamales

flowers,edibleMixedFieldGreenswithEdibleFlowersRubyCooler(SunTea)

Focacciafood.Seealsorawfoodbio-destructivetobio-geniccultureddehydratedfreshgroups,fourliving

localorganicprocessed

foodcombiningfoodprocessorsFreedom’sFrothfreshfoodsFrozenFudgefruits,SeealsoindividualfruitsFudge,Frozen

garbanzobeansFalafelMiddleEasternPlateSproutedHummus

gardening,indoorGardenSaladGarlic-HerbOilgarnishingGazpachoMauiOnionGazpacho

gingerGingerBlastGinger-PearSoup

grainsgrapesWaldorfSalad

GreekSaladGreenCleanGreenDream

GreenGoddessDressingGreenPapayaSaladgreens,SeealsosaladsguacamoleStarFruitGuacamoleTraditionalGuacamole

hazelnutsCarob-HazelnutTorte

herbsCreamyHerbDressingdehydratingHerbedEssenceBreadHerbedGarlicSeedCheezeHerbedVinaigretteItalianDressing

honeyHummus,Sprouted

intentionIntestinalCleanseIronLionItalianDressing

jicamaCucumber-JicamaSalad

juicing

Kabobs,VeggieKimchee

kiwisPineapple-PepperSaladTangyTango

Lasagnalegumes,Seealsogarbanzobeans;peanuts;peaslemonsLemonBarslentilsLilistarlimesSpicyPapaya-LimeDressingSpicyPapaya-LimeSoupSweetLimeandAloeLittleItalySaladLiverCleanse

macadamianutsWhiteSaucemangosComplementaryMangoBlissMango-GingerVinaigretteMangoPuddingTribalWildRiceSaladMauiOnionGazpachoMayonnaise,Rawmelons,SeealsowatermelonMellowMelonMixedMelonBallSalad

Peach-MelonSoupMexicanWildRiceandTofuMiddleEasternPlateMiniPizzasMiso-TahiniDressingMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladmoleChileMolePeaMolemushroomsLittleItalySaladMustardDressing,SweetmylkAlmondMylkBanalmondMylkBananaMylkCashewMylk

Nature’sNectarNectarine-CardamomSoupnori.SeeseavegetablesNut-FreeCrustnuts,SeealsoindividualnutsNutBlissNutKremeNutShakesoakingandsproutingStarFruitandRaspberry-NutKreme

oatsAppleKakeBananaBreadBlissBallsLemonBarsOat-DateRawiesolivesGreekSaladStarFruitSalsaTapenadeTomatilloSalsaonionsCaraway-OnionEssenceBreadMauiOnionGazpachoOnion-WalnutPâtéorangesComplementaryFireWaterLiverCleanseRubyCooler(SunTea)StorangeSmoothSweetLimeandAloeorganicfoods

papayasFreedom’sFrothGreenDreamGreenPapayaSaladPapayaFundaeSpicyPapaya-LimeDressing

SpicyPapaya-LimeSoupTangyTangopassionfruitLilistarpâtéCarrot-AlmondPâtéCashew-BeetPâtéOnion-WalnutPâtéSunnyRedPepperPâtépeachesComplementaryPeach-MelonSouppeanutsCurrySaucePeanut-CurryDressingpearsGinger-PearSouppeasCorn,Carrot,andPeaSaladPeaMolePeaSouppecansNutKremePralineCrustPumpkinButterpersimmonsPersimmonSoupPersimmonSunburstSunshine

pestoPestoPizzaPestoSoupPestoWrapsPrestoPesto

Pies,RawFruitpineappleGingerBlastPineapple-GingerPuddingPineapple-PepperSaladSoursop-PineappleTropicalAmbrosiaVeggieKabobs

pinenutsCarrot–PineNutDipSeven-StarSauce

pizzasMiniPizzasPestoPizzaPizzaCrustsTraditionalPizza

PralineCrustPrestoPestopricklypearsBlackRaspberry–PricklyPear

processedfoodspuddingsBanana-DatePuddingMangoPudding

Pineapple-GingerPuddingpumpkinPumpkinButterPumpkin-CashewSeedCheeze

quinoaRejuvelacTabouli

raspberriesBanaberryBlackRaspberryKremeBlackRaspberry–PricklyPearFennel-BerrySoupRaspberrySauceStarFruitandRaspberry-NutKremeTangyTango

rawfoodadvocatesofbalanceddietofbenefitsoffindingprinciplesoftransitioningtotraveland

RawFruitPiesRawMayonnaiseRedPepper–ChipotleSalsaRedSauceRejuvelac

riceRichandCreamySeedCheezeRootSlawRosySeaSoupRubyCooler(SunTea)

salads.SeealsodressingsColorfulTofuSaladCorn,Carrot,andPeaSaladCreamyColeslawCucumber-JicamaSaladDeluxeSaladExoticFruitSaladGardenSaladGreekSaladGreenPapayaSaladLittleItalySaladMixedFieldGreenswithEdibleFlowersMixedMelonBallSaladPineapple-PepperSaladRootSlawSeaSaladShreddedSaladSproutSaladTabouliTribalWildRiceSaladTropicalFruitSaladWaldorfSaladZucchini-SquashSalad

salsas

RedPepper–ChipotleSalsaStarFruitSalsaTomatilloSalsa

sapotesWhiteDelight

seavegetablesdehydratingFlax-DulseChipsNoriRollsRosySeaSoupSeaSalad

seeds,SeealsoindividualseedsBasicSeedCheezeFestiveSeedCheezeHerbedGarlicSeedCheezePumpkin-CashewSeedCheezeRichandCreamySeedCheezesoakingandsprouting

sesameseedsBlissBallsSesameRawies

Seven-StarSauceShangriLaShreddedSaladSix-LayerCarobKakesoupsAlmond-Onion-ParsleySoupApple-AlmondSoupBerrySoup

BorschtCascadillaSoupCauliflowerChowderCornChowderCreamofBroccoliSoupCreamofZucchiniSoupCreamyCarrot-GingerSoupCreamyRedPepperSoupCucumber-DillSoupCurriedAlmondSoupFennel-BerrySoupGazpachoGinger-PearSoupMauiOnionGazpachoNectarine-CardamomSoupPeach-MelonSoupPeaSoupPersimmonSoupPestoSoupRosySeaSoupSpicyPapaya-LimeSoupSpirulina-AvocadoSoupSweetPotatoSoupTomYumTropicalFruitSoupWatermelonSoup

soursopSoursop-Pineapple

SpicyPapaya-LimeDressing

SpicyPapaya-LimeSoupspirulinaGreenDreamSpirulina-AvocadoSoup

sprouts,SeealsoindividualseedsSproutedHummusSproutPowerSproutSaladtoolsfor

squash,Seealsopumpkin;zucchiniAngelHairwithMarinaraZucchini-SquashSalad

starfruitsLilistarStarFruitandRaspberry-NutKremeStarFruitGuacamoleStarFruitSalsa

strawberriesBanaberryStorangeSmooth

sunflowerseedsAlmond-CornCroquettesBlissBallsCarobDevastationCucumber-DillSoupGreenGoddessDressingNoriRollsSesameRawiesSunflower-CarrotCroquettes

SunnyRedPepperPâtéSunshineSunTea(RubyCooler)SweetLimeandAloeSweetMustardDressingsweetpotatoesSweetPotatoSoup

TabouliTamalesTangyTangoTapenadeThaiCurryThinMinttofuBasicTofuColorfulTofuSaladMexicanWildRiceandTofuTamalesTofuLoafTofu-StuffedCherryTomatoes

tomatillosTomatilloSalsa

tomatoesAngelHairwithMarinaraCascadillaSoupChileMoleFocacciaGazpachoLittleItalySalad

MauiOnionGazpachoPestoSoupRedSauceSproutPowerTapenadeTofu-StuffedCherryTomatoes

TomYumtoolsTorte,Carob-HazelnutTraditionalGuacamoleTraditionalPizzaTribalWildRiceSaladTropicalAmbrosiaTropicalFruitSaladTropicalFruitSoup

UltimateSundaeUnstuffing

WaldorfSaladWaldorfSaladDressingwalnutsApple-CinnamonEssenceBreadCarobDevastationLasagnaOnion-WalnutPâtéPrestoPestoSix-LayerCarobKakeWaldorfSaladWalnutZingCrust

waterwatermelonjuicingMellowMelonMixedMelonBallSaladWatermelonSoup

wheatCinnamon-AppleSproutedWheat-grassPizzaCrustsRejuvelac

WhiteDelightWhiteSaucewildriceFestiveSproutedWildRiceMexicanWildRiceandTofuTamalesTribalWildRiceSalad

yeast,nutritional

zucchiniAngelHairwithMarinaraCreamofZucchiniSoupLasagnaPestoWrapsZucchini-SquashSalad

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