Copyright ©2007 – 2016 Ritamarie Loscalzo, MS, DC, CCN, DACBN All rights reserved. Austin, Texas, USA.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, whether electronic, mechanical, photocopying, recording or otherwise, without prior permission of the author. Please do not give away, publish on a website or in a newsletter or sell without permission of the author. You have permission to make as many printed or backup copies as you desire for personal use only. Thank you for respecting the hard work that went into creating this document for your education and enjoyment. This edition was published on March 15, 2016 in the United States of America by Dr. Ritamarie Loscalzo.

DrRitamarie@DrRitamarie.com

DisclaimerThe information in this book is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Ritamarie Loscalzo, drritamarie.com, and the experts who have contributed. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. This book is provided for informational purposes only and no guarantees, promises, representations or warranties of any kind regarding specific or general benefits, have been or will be made by Dr. Ritamarie Loscalzo, her affiliates or their officers, principals, representatives, agents or employees. Dr. Ritamarie Loscalzo is not responsible for, and shall have no liability for any success or failure, acts and/or omissions, the appropriateness of the participant’s decisions, or the use of or reliance on this information.

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ContentsApple Ginger Medley

Apple Pie

Chocolate Mousse

Chocolate Sauce

Ginger Seaweed Salad

Guacamole

Low-Glycemic, No-Bake, Wheat-Free Vanilla and Organic

Chocolate “Cheese” Cake

Mock Mayonnaise

Mock Refried Beans

Mock Tuna Salad

Nut Milk

Nut Whipped Cream

Onion Squash Bread

Pina Colada Smoothie

Pine Nut Garlic Dip

Race Day Green Juice

Raspberry Orange Sorbet

“Rye” Bread

Salsa

Superfood Energy Bars

Tacos with Romaine Lettuce Tortillas

Tropical Green Smoothie aka Quick Energy Drink

Lime Mint Drink

Chia Power Pudding

Chia Gel

Low-Glycemic Sweetener Options

Recommended Equipment

About the Author

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Apple GingerBreakfast Medley

This recipe is very satiating. I feel full for many hours after eating it.

INGREDIENTS:

• 1 - 2 apples, finely diced• 1/8 - 1/4 cup almonds, soaked and chopped• 1/4-inch piece of ginger, minced• 1/4 cup lemon juice • 1/4 teaspoon cinnamon

TOPPINGS (your choice): cacao nibs, goji berries, coconut flakes, raisins,

hemp seeds, etc.

OPTIONAL SAUCE:

• 1 tablespoon coconut cream• 1/2 tablespoon flax oil• 1 pitted dates (optional) or use 5 drops liquid stevia or other low-glycemic sweetening option as listed at the end of this book• 1 teaspoon raw cacao powder (optional – for chocolate sauce)

DIRECTIONS:

1. Make the topping by blending coconut cream concentrate, flax oil, date and/or low-glycemic sweetener, and chocolate (if desired) until smooth and creamy. Add a small amount of water if needed to make it pourable.

2. Place all ingredients in a bowl and stir to combine.

3. Pour topping over chopped ingredients or top with nut milk and eat like a breakfast cereal.

PREPARATION TIPS: Apples, ginger, and almonds can be chopped by hand, in a food processor, or using a food chopper tool.

This recipe is provided courtesy of Dr. Ritamarie Loscalzo from her book, Power Breakfast Ideas, available at www.RawPowerBreakfast.com

Apple Pie

INGREDIENTS:

• 1 cup almonds, soaked overnight, rinsedand drained

• 1 cup hazel nuts, soaked overnight, rinsedand drained

• 1/2 cup pecans• 1/2 - 1 cup pitted dates (optional) or use a low-glycemic sweetener of choice, to taste, i.e. stevia, luo han, erythritol, or others listed at the end of this book

CRUST

DIRECTIONS:

1. Proccess nuts and dates and/or low-glycemic sweet-ener in a food processor until they are complete-ly chopped. Mixture should be a little coarse andshould hold together. Add cinnamon, vanilla, or anyflavor desired.

2. Press mixture into a pie pan or form into a pie crustshape on a plate.

3. OPTIONAL: For a flakier crust, dehydrate overnight.

Apple PieFILLING

DIRECTIONS:

1. Core and slice or shred apples. 2. Juice lemon and pour over apples to completely cover

and prevent oxidation.

3. Blend 1 cup apples with dates and/or low-glycemic sweetened Chia Gel, coconut butter, and any of the lemon juice that was not absorbed by the apples.

4. Add water as needed for blending. Mixture should be thick and creamy, but pourable.

5. Sprinkle cinnamon over remaining apples and mix well.

6. Put apple slices into a bowl.

7. Pour blended apple mixture over sliced apples and mix well.

8. Spoon apple mixture into prepared crust.

9. If desired, roll out remaining crust and cut into 1-inch wide sections and place crust sections over the top of pie filling, creating a lattice work design.

10. Refrigerate pie for an hour or more to set.

INGREDIENTS:

• 4 cups apples, cored (peeled if desired), and thinly sliced or shredded• 1 large lemon, juiced• 1/2 cup dates (optional) or use 1/2 cup Chia Gel sweetened with a low-glycemic sweetener of choice, to taste, i.e. stevia, luo han, erythritol, or others listed at the end of this book• 2 tablespoons coconut butter or 1/2 cup fresh coconut flesh• 1/4 - 1/2 cup water or coconut water• 1 teaspoon cinnamon• 2 pinches sea salt

ChocolateMousse

DIRECTIONS:

1. Place avocado, dates and soak water or low-glycemic sweetened Chia Gel, salt, and vanilla in food proces-sor or blender and process until smooth.

2. Add the cacao powder and blend in well.

3. Add extra water, a tablespoon at a time if mixture is too thin.

INGREDIENTS:

• 2 large avocados• 1/2 teaspoon vanilla• 1/2 cup dates, pitted and soaked in 1/4 cup water for a few minutes to soften OR 1/4 cup Chia Gel sweetened with low-glycemic sweetener of choice, i.e. stevia, luo han, erythritol, or others listed at the end of this book• 1/2 cup raw chocolate powder or carob powder• 1 sprinkle sea salt

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ChocolateSauce

DIRECTIONS:

Place all ingredients in a blender and blend until smooth and creamy. Add more water if it is too thick.

INGREDIENTS:

• 1/8 cup unrefined raw coconut oil• 1/4 cup raw, organic coconut cream• 1/2 cup raw cacao powder• 1/3 cup pitted dates, packed (optional) or use 1/3 cup Chia Gel sweetened with a low- glyemic sweetener of choice, to taste, i.e. stevia, luo han, erythritol, or others listed at the end of this book• 1/8 cup water

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Ginger SeaweedSalad

DIRECTIONS:

1. Soak arame for at least 10 minutes in enough water to cover, until it softens.

2. Combine garlic, ginger, basil, and cilantro.

3. Juice lemon and lime.

4. Drain arame.

5. Combine lemon and lime juice with chopped garlic, ginger, cilantro, basil, sesame oil and enough soak water from the arame to make a salad dressing con-sistency.

6. Toss dressing over arame and shredded carrots. Serve as a side salad or over a bed of lettuce.

INGREDIENTS:

• 1 cup arame• 2 cloves garlic, crushed• 2 tablespoons grated ginger• 1 bunch basil, chopped• 1 bunch cilantro, chopped• 1 tablespoon sesame oil• 1 medium lime, juiced• 1 medium lemon, juiced• 1/4 cup water, from soaking arame• 1 large or 2 small cucumbers, very thinly sliced• 1 cup carrot, shredded• 1/4 teaspoon sea salt

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Guacamole

DIRECTIONS:

1. Put all ingredients in a bowl and mash with a potato masher until smooth.

2. Adjust salt and lemon to preference.

INGREDIENTS:

• 3 medium avocados• 1 large lemon, juiced• 1/2 teaspoon sea salt• dash cumin (optional)

VARIATIONS:

1. Add diced tomatoes, minced cilantro, onion, and garlic.

2. Add cayenne or minced jalapeno pepper for a spicy kick.

3. Process all ingredients in a food processor instead of hand mashing, if desired.

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Low-Glycemic No-Bake, Wheat-Free

Vanilla & Organic Chocolate

“Cheese” Cake

DIRECTIONS:

CRUST

1. Place nuts and dried fruits and/or low-glycemic sweetener in a food processor and blend until smooth. Pat into the bottom of a spring form pan or cheese cake pan. If you line the pan with waxed paper or parchment paper, the cheesecake will be easier to remove from the pan. If you do not have one, you can use a pie pan and press the crust up the sides.

INGREDIENTS:

CRUST• 2 cups pecans, almonds, or any combination of nuts• 1/4 cup pitted dates or raisins OR 1/4 cup Chia Gel sweetened with low-glycemic sweetener of choice, i.e. stevia, luo han, erythritol, or others listed at the end of this book

CHEESE• 1 cup macadamias• 1 cup cashews• 1 large lemon, juiced• 1/2 cup pitted dates• 1/2 cup water• 2 tablespoons coconut oil• 3 tablespoons butter

CHOCOLATE SAUCE • see recipe

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Low-Glycemic No-Bake, Wheat-Free Vanilla and Organic Chocolate “Cheese”

Cake

DIRECTIONS:

CHEESE FILLING

1. Place cashews, macadamias, dates, coconut, water and vanilla in blender and blend until smooth. The quantities may vary. If the mixture is too thick, add extra liquid. If too thin, add more nuts. The mixture should be thick (not runny) and very smooth. It may be necessary to add things in small batches if your blender is not powerful.

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ASSEMBLY:

1. Press crust into wax paper lined 6-inch springform pan.

2. Pour cheese filling onto crust, filling the pan to just below half.

3. Pour chocolate sauce over cheese.

4. Pour remaining filling on top of chocolate. 5. Use a knife to gently swirl the chocolate and cheese.

6. Place a dollop of chocolate sauce on top for decora-tion.

7. Freeze until solidified. Remove from freezer and put in refrigerator for a few hours. Remove from pan.

8. Decorate top if desired.

Mock Mayonnaise

DIRECTIONS:

1. Place nuts in blender with water, salt, lemon juice, and apple cider vinegar.

2. Blend on high speed for several minutes until mixture is very smooth and creamy and has the consistency of mayonnaise. Add extra water if needed.

INGREDIENTS:

• 1/2 cup raw cashews, unsoaked or soaked about 4 hours then rinsed and drained• 1/2 cup raw macadamia nuts, either unsoaked or soaked for 2 - 4 hours then rinsed and drained• 1/4 cup lemon juice• 3/4 cup filtered water (or more if needed – if you use the nuts unsoaked you’ll need more water)• 1/4 teaspoon whole unrefined sea salt• 1 teaspoon unpasteurized apple cider vinegar

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Mock Refried Beans

DIRECTIONS:

1. Pulse chops the cauliflower and sunflower seeds in the food processor.

2. Add the remaining ingredients and pulse chop until smooth and creamy.

3. Adjust seasonings to taste.

INGREDIENTS:

• 2 cups sunflower seeds, soaked 6 hours or overnight• 1 cup cauliflower florets• 1 cup sundried tomatoes, soaked to soften• 2 tablespoons Mexican seasoning or chili powder• 1 teaspoon cayenne pepper• 1 teaspoon garlic powder• 1 teaspoon Celtic, Himalayan, or pink sea salt• 1 tablespoon unpasteurized chickpea miso (optional)

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Mock Tuna Salad

DIRECTIONS:

1. Place sunflower seeds, almonds and water in food processor and process into a paste. 2. Transfer to a small mixing bowl and stir in remaining ingredients. Mix well.

3. Adjust seasonings to taste. Add lemon and lime juice.

4. Stir in ‘mayonnaise’ if desired.

INGREDIENTS:

• 1/2 cup sunflower seeds, soaked 6 hours or overnight• 1/2 cup almonds, soaked 6 hours or over-night• 2 tablespoons water• 2 stalks celery, minced• 1 tablespoon onion, minced• 1/4 cup parsley, minced• 1 teaspoon dried tarragon• 1 tablespoon lemon juice• 1 teaspoon powdered dulse• 1/4 teaspoon Celtic, Himalayan, or pink sea salt

Optional: 1 recipe Mock Mayonnaise, thinned with 1 teaspoon apple cider vinegar and as much extra water as needed to make ‘mayonnaise’

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ASSEMBLY:

1. Slice tomatoes into thin rounds that cut in half.

2. Chop romaine into thin strips.

3. Lay bread on plate.

4. Scoop on a layer of mock tuna.

5. Place 2 - 3 tomato slices on top.

6. Add lettuce and a handful of sprouts.

7. Place another slice of bread on top.

Nut Milk

DIRECTIONS:

1. Drain the nuts and rinse them until the water runs clear.

2. Combine the nuts and the water in a high speed blender until you hear the nuts stop

grinding, taking care not to over-blend because the finer you blend the harder it is to

squeeze out of the bag since the fibers clog up the fine mesh holes.

3. Line a pitcher with a nut milk bag.

4. Pour the mixture into the nut milk bag. **

5. Strain the liquid into the pitcher.

6. Squeeze the nut milk bag as if milking a cow to get all the liquid out.

7. Save the pulp in the freezer for making cakes and breads.

NOTES• *White nuts, such as cashews and macadamia nuts, do

not need to be soaked before following this proce-dure.

• *Add more nuts for a thicker milk.• ** Nut milk bags are available online. You can also

use a paint straining bag (available at most home improvement stores) or a produce bag (available at most natural food stores).

INGREDIENTS:

• 3 cups filtered water• 1/2 cups nuts, soaked 8 - 12 hours*

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Nut Whipped Cream

DIRECTIONS:

1. Place all ingredients into blender and blend until smooth and creamy. Adjust sweetening to taste

by adding extra dates and/or low-glycemic sweetener.

INGREDIENTS:

• 1/2 cup raw macadamia nuts or cashews• 1 cup water• 1 tablespoons coconut butter (raw, creamed coconut, Artisana brand is one of our favorites)• 1 pinch sea salt• 2 pitted dates (optional) or use 2 tablespoons Chia Gel sweetend with a low-glycemic sweetener of choice, to taste, i.e. stevia, luo han, erythritol, or others listed at the end of this book

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Onion Squash Bread

DIRECTIONS:

1. Shred squash in food processor and place in large bowl.

2. Mince onions and add to bowl.

3. Add salt and massage with hands.

4. Add ground flax seeds and mix until thoroughly combined and dough-like.

5. Spread on dehydrator trays lined with non-stick sheets.

6. Dehydrate at 105°F for 2 - 4 hours. Flip, and remove non-stick sheets.

7. Dehydrate for an additional 12 - 14 hours and slice. Store in airtight container in freezer.

INGREDIENTS:

• 6 squash (yellow if preferred, but zucchini is good too)• 2 yellow onions• 2 teaspoons sea salt• 2 cups golden flax seeds, ground

By Karen Osborne. Additional bread recipes and video available in Amazing Gluten Free Bread at http://www.drritamarie.com/go/BreadMaking

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Pina ColadaSmoothie

DIRECTIONS:

1. Crack a hole in the top of the coconut and pour coconut water into blender container.

2. Scoop out the flesh and put in blender container with the water.

3. Add banana, pineapple, lime juice, and greens and blend until smooth and creamy. Add extra water if a thinner drink is desired.

4. Add extra water, a tablespoon at a time if mixture is too thin.

INGREDIENTS:

• 1 young Thai coconut• 1 banana• 2 cups frozen pineapple• 2 tablespoons lime juice• 1 handful kale• 1 handful romaine lettuce• 2 - 3 handfuls baby spinach

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Pine Nut Garlic Dip

DIRECTIONS:

1. Place nuts in blender with lemon or lime juice, 1/3 cup of water, and sea salt.

2. Blend until creamy.

3. Add water slowly, if needed, to create the desired consistency. This should have the consistency of sour cream, yogurt, or mayonnaise.

4. Vitamix and Blendtec blenders create the creamiest results, but most good blenders will do a good job if you process them long enough. If the blender starts to heat the ingredients too much, turn it off and let it rest for a little while before continuing.

INGREDIENTS:

• 1 cup pine nuts• 1 lemon or lime, juice of, or to taste• 1/4 teaspoon sea salt, or to taste• 1/3 - 1/2 cup water - depending on thickness desired • 2 cloves garlic

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Race Day Green Juice

DIRECTIONS:

1. Run all the ingredients above through a juicer.

INGREDIENTS:

• 1/2 bunches parsley• 4 stalks celery• 1 handful basil, fresh• 1 handful rosemary• 2 - 3 sprigs oregano• 2 cups spinach

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Raspberry OrangeSorbet

DIRECTIONS:

1. Blend the nut milk or water sweetener in a high speed blender until smooth.

2. Add the frozen fruit and blend again until smooth.

3. Serve and enjoy!

INGREDIENTS:

• 1/2 cup nut milk (recipe above) or water• 1 orange, peeled and pitted• 10 ounces frozen raspberries• 1 dash of liquid stevia or other low-glycemic sweetener, to taste

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“Rye” Bread

DIRECTIONS:

1. Grind sunflower seeds in food processor until fine.

2. Add buckwheat, onion (optional), salt, and blend well.

3. Remove from processor and add caraway seeds by hand.

4. Form dough into desired sized and shaped bread pieces and place on a mesh dehydrator screen.

5. Dehydrate at 110° F for 16 - 24 hours.

INGREDIENTS:

• 1 1/3 cups sunflower seeds • 3 cups sprouted buckwheat• 1 1/2 teaspoon whole unrefined sea salt• 1 teaspoon minced onion (optional) • 2 tablespoons caraway seeds• 1 tablespoon olive oil (optional for a moister texture)

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Salsa

DIRECTIONS:

1. Stir all ingredients together in a bowl.

2. Let the salsa sit for 10 minutes before serving to allow the flavors to mingle.

3. Add pineapple and/or mango for a variation.

INGREDIENTS:

• 2 tomatoes, diced• 2 teaspoon cilantro, minced• 1 - 2 teaspoon green onion, minced• 1/2 cup lime juice• 1 clove garlic, crushed• 1/4 teaspoon jalapeño, minced (or a dash of cayenne)• 1/8 teaspoon sea salt• 1 cup diced pineapple (optional)• 1 cup diced mango (optional)

Alternate preparation using food processor:

Using the food processor makes preparation quicker. The ingredients are not as uniformly cut, but it saves time and tastes great!

1. Rather than cutting the ingredients by hand, put everything except the lime juice in the food processor and pulse chop until it reaches the desired

consistency. Do not over process.

2. Stir in the lime juice and let the salsa sit for 10 minutes before serving to allow the flavors to mingle.

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SuperfoodEnergy Bars

DIRECTIONS:

1. Make a paste by blending the dates and/or low-glycemic sweetened Chia Gel, raisins, and water in a high speed blender until smooth. Set this aside.

2. Process the walnuts, Brazil nuts, salt, maca, vanilla, carob powder, psyllium powder and chia seeds in a food processor until the nuts are finely ground.

3. Add the date and raisin paste and continue to process until the mixture makes a dough.

4. Add the hemp seeds, pumpkin seeds, and goji berries. Pulse briefly to mix.

INGREDIENTS:

• 1/2 cup raisins• 1/2 cup dates OR 1/4 cup Chia Gel sweetened with low-glycemic sweetener of choice, i.e. stevia, luo han, erythritol, or others listed at the end of this book• 1/2 cup water• 1 1/2 cups walnuts• 1/2 cup Brazil nuts• 1/4 teaspoon sea salt• 2 tablespoons maca powder• 1 teaspoon ground vanilla beans or vanilla extract• 2 tablespoons carob powder• 1 teaspoon psyllium powder• 1/2 cup chia seeds, ground• 1/4 cup hemp seeds• 1/4 cup pumpkin seeds• 1/4 cup goji berries

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SuperfoodEnergy Bars

DIRECTIONS:

5. Spread the mixture into an 8x8 glass pan lined with saran wrap or parchment paper.

6. Let it sit for 10 minutes.

7. Remove from glass pan and slice into desired sizes.

8. Place brownies on a dehydrator tray lined with a mesh screen and dehydrate at 105°F for 8 hours or more to taste. Alternatively, you can place them in a glass dish and freeze them for several hours for a chewier energy bar.

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Tacos with romaine lettuce tortillas

INGREDIENTS:

Shells: Romaine lettuce hearts or dehydrated tortillas

Meat: ground nut or veggie burgers (optional)

These can be made fresh at home if you have a dehydrator. You’ll find recipes in my Dried and Gone to Heaven dehydrated foods recipe book (www.DriedAndGoneToHeaven.com), on my blog, online, and in many living foods recipe books. If you don’t have a dehydrator, many digital and convection ovens have a low temperature setting and a fan and can be used as a dehydrator. You can also purchase these at raw foods restaurants and over theinternet.

Beans: (optional)

• Mock Refried beans (see recipe below)• sprouted lentils• sprouted garbanzo beans• soaked almonds, pulse chopped in the food processor

Toppings:

• cashew and or macadamia sour cream, optionally flavored with garlic and or chives• guacamole• salsa: Tomato (red) or tomatillo (green)

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Tacos with romaine lettuce tortillas

ASSEMBLY:

Hold romaine heart or tortilla in your hand or place on a plate, concave side up. Layer “meat”, “beans”, and garnishes. Top with salsa, guacamole, and sour cream. If you’re serving a family or group, put each ingredient in a separate bowl and let everyone create his/her own.

INGREDIENTS:

Garnishes:

• sprouts -- alfalfa, daikon, radish, broccoli, mixed• micro greens• shredded carrots• shredded lettuce or cabbage

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Tropical GreenSmoothie a.k.a.

Quick Energy Drink

DIRECTIONS:

1. Put the fruit in the blender with water and lemon juice and blend until liquefied.

2. Add spinach and ginger and blend until well combined and smooth.

3. Add ice if desired and run the blender until ice is well combined.

INGREDIENTS:

• 1 cup pineapple chunks, fresh or frozen• 1 cup mango chunks, from 1 large fresh mango or frozen• 2 tablespoons freshly squeezed lime juice• 1 cup filtered water• 1 - 2 cups ice (optional)• 1/2-inch long chunk of fresh ginger• 1/2 - 1 banana• 5 ounce container of baby spinach (approximately 3 large handfuls)

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BONUS:Lime Mint Drink

DIRECTIONS:

1. Blend all ingredients until smooth.

2. Adjust lime to taste.

3. Add water if too thick.

4. Add ice cubes and blend to cool down.

INGREDIENTS:

• 1/4 cup lime juice• 1 bunch fresh mint• 3 apples• 3 hearts of romaine• 2 cups water• ice cubes

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BONUS:Chia Power Pudding

DIRECTIONS:

1. Chia seed will have absorbed all of the liquid and expanded. The mixture will be thick and gelatinous.

2. Stir coconut flour into chia.

3. Add vanilla powder, salt, flavorings, or cinnamon, if using.

4. Add stevia, low-glycemic sweetener, or blended fruit if additional sweetness is desired.

5. If desired, top with chopped nuts, raisins, or goji berries that have been soaked to soften.

6. If you’d like to serve the pudding like porridge, pour nut or seed milk on top.

INGREDIENTS:

• 1 cup chia seeds soaked in 6 - 7 cups of water, juice or smoothie for 8 hours or longer• 1 cup raw, organic coconut flour (finely ground coconut) or shredded coconut• 1 - 2 teaspoons pure, organic, raw vanilla powder, vanilla extract, or other flavorings to taste• 1 pinch of sea salt• 1 teaspoon cinnamon (optional)• 1 dash of liquid stevia or other low-glycemic sweetener, to taste

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BONUS:Chia Gel

DIRECTIONS:

1. Put chia and water into a quart sized Mason jar or a glass bowl that can be covered.

2. Shake or mix well.

3. Allow to stand at room temperature for at least 15 minutes, but preferably 8 hours or for 12 or more hours in the refrigerator. The mixture should form a thick gel.

4. Store up to a week in the refrigerator.

INGREDIENTS:

• 1/2 cup chia seeds• 2 1/2 cups water

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Low-Glycemic Sweetener OptionsFor those with sensitive blood sugars, you can use a low-glycemic substitute for the dates and raisins that are used in many recipes.

Use 1/4 - 1/2 cup Chia Gel, depending on the recipe, sweetened to your desired level of sweetness with one of the following low-glycemic sweeteners. For some recipes, the Chia Gel is not needed; the sweetener alone can substitute.

SteviaStevia is a green plant, which ideally can be grown in your garden and used fresh. When buying commercially, look for the green powder, which is simply the fresh leaf dehydrated and powdered. This is very different than the “white powder” processed stevia you’re likely to find in many stores. You can also get it as a liquid extract. The brand I recommend is Sweet Leaf, as others generally contain undesirable additives. Stevia has been shown to improve insulin sensitivity in rats.

• Mountain Rose Herbs Pure Stevia http://www.drritamarie.com/go/MountainRose • Sweet Leaf Stevia http://www.drritamarie.com/go/SweetLeafStevia

Luo han (aka monk fruit)Luo han is a Chinese herb that, like stevia, has a sweetness without calories. The sweetness is at-tributed to chemicals called “mogrosides”. It’s available either as a concentrated extract, less con-centrated extract that maintains more of the natural plant constituents, or a powder that’s similar to brown sugar in consistency. Be careful in buying luo han as many are not pure and are cut with other types of sugar or sugar alcohol.

• Lakanto (lo han and erythritol) http://www.drritamarie.com/go/Lakanto • Swanson Purelo Lo Han Sweetener (monk fruit) http://www.drritamarie.com/go/SwansonLoHan • Nu Naturals Pure Luo Han Extract http://www.drritamarie.com/go/LuoHanExtract • My Elixir of Life Luo Han Powder http://www.drritamarie.com/go/NaturalLuoHan

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Low-Glycemic Sweetener Options

Sugar alcoholsThese contain neither sugar nor alcohol, so the name is somewhat misleading. The name represents the chemical structure. The sugar alcohols can cause digestive distress in some people with out of balance gut flora, as they can feed the undesirable bacteria. Sorbitol and mannitol tend to cause gas and bloating in a lot of people and should be avoided. Xylitol is tolerated by more people, but it can cause gas, so test for your personal tolerance. Erythritol seems to be the best tolerated of all. People with Small Intestinal Bacterial Overgrowth (SIBO) need to be careful and avoid if it causes gas or bloating.

• Zero (organic erythritol) http://www.drritamarie.com/go/WSZero

InulinInulin is an oligosaccharide that is considered a prebiotic. Its sweetness feeds our gut bacteria, not us, so that it is rare to have a blood sugar spike from inulin-containing foods. Sources of inulin in-clude Jerusalum artichoke, yacon, chicory root, and parsnips. You can also get inulin as an isolated extract. People with Small Intestinal Bacterial Overgrowth (SIBO) need to be careful and avoid if it causes gas or bloating.

• Just Like Sugar 100% Natural Sugar Substitute (chicory root fiber) http://www.drritamarie.com/go/JustLikeSugar • Inuliflora Raw Superfoods (Jerusalem artichoke and parsnip powders) http://www.drritamarie.com/go/InuliforaPowders

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Recommended EquipmentLike just about any new activity, incorporating new diet and lifestyle habits is easiest when you’re properly equipped. Below are a few of the tools you’ll find useful for efficiently creating the recipes referenced in this book.

Food ProcessorThis is a vital piece of equipment if you plan to make a wide variety of whole, plant-based and living foods recipes. It can be used for making sandwich spreads and dips, pie crusts, cakes, cookies and crackers, and for chopping and grating ingredients. I recommend you buy a large capacity food processor, 14 cups or greater, to most efficiently process your recipes. The most reliable and sturdy, in my opinion, are the Hamilton Beach Big Mouth and the Cuisinart 14 cup or higher. Available at most kitchen stores and discount chains.

A Good Quality BlenderFor best results, invest in a high speed blender like a Vitamix or Blendtec. You will use it whenever a recipe calls for a smooth consistency, such as for salad dressings, dips, custards, smoothies, purees, and toppings.

http://www.drritamarie.com/go/Vitamixhttp://www.drritamarie.com/go/Blendtec

DehydratorA dehydrator is used to remove moisture from fresh ingredients and to turn whole fresh vegetables and fruits into things like crackers, pizza crust bread, pie crust, cake, chips, cookies and more. Food dehydration is sometimes referred to as “low temperature baking”. When the temperature is kept to below 118° F, the result is a baked-like consistency without the loss of nutrients or creation of damaging oxidized fats as in traditional baking. Choose a dehydrator that has a temperature control dial and removable shelves so you can fit pie crusts inside.

http://www.DrRitamarie.com/go/excalibur For detailed information about food dehydration, visit http://www.DriedAndGoneToHeaven.com

Citrus SqueezerSome of the recipes in this story call for lemon or lime juice. You can use a simple hand squeezer, an electric juicer, or a fork.

http://www.DrRitamarie.com/go/CitrusSqueezerhttp://www.DrRitamarie.com/go/CitrusJuicerAlso available at supermarkets, kitchen supply stores, and national discount chains.

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Recommended Equipment

MicroplanerThese come in a variety of sizes and are useful for zesting fruit peels and creating the powdered sugar effect on the top of desserts, using nuts and seeds.

http://www.DrRitamarie.com/go/Microplaner

Spring-form Pan These pans are ideal for making cheesecakes and other desserts that “stand up”. The sides release for easy unmolding of your cake from the pan. They can also be used to shape layer cakes.

http://www.DrRitamarie.com/go/SpringformPan

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Dr. Ritamarie Loscalzo, the founder of the Institute of Nutritional Endocrinology, is passionately committed to transforming exhausted high achievers all over the globe into high energy people who love their lives and live to their full potential.

As a Doctor of Chiropractic with Certifications in Acupuncture, Nutrition, Herbal Medicine and HeartMath®, she’s also a certified living foods chef, instructor and coach, and has trained and certified hundreds of others in the art of living foods.

A bestselling author, speaker, and internationally recognized nutrition and hormone health authority, Dr. Ritamarie combines the ancient healing wisdom of whole fresh foods and herbs with modern scientific research to inspire people everywhere to recharge their energy and reclaim their lives.

Dr. Ritamarie trains health practitioners in using Nutritional Endocrinology to solve complex health challenges. For those seeking to solve their own health challenges and to learn to incorporate the power of food as medicine, she offers online courses, long distance coaching and counseling, and transformative in-person retreats and classes.

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Dr. Ritamarie’s Health andNutrition Books and Programs

B4 Be Gone Program: Break the bonds that are holding you down and banish the 4 B’s: belly fat, brain fog, burnout, and blood sugar imbalance so you can regain the energy, focus, and self-confidence to live your life with passion and purpose. Complete with step-by-step actions, menu plans, delicious recipes, and hormone-balancing lifestyle protocols, you’ll have a scientifically effective and holistically balanced approach to reclaiming your health. http://www.B4BeGone.com

CAFE (Correcting Adrenal Fatigue and Exhaustion): If you need a wake-up call that will heal instead of steal your energy, it’s time for Dr. Ritamarie’s CAFE program. This fully-guided program provides strategies to repair and refuel your tired, stress-handling adrenal glands. Create a personalized 30-day adrenal reboot and energize your way to new purpose, improved clarity, and -- most importantly -- joy! http://www.CAFEProgram.com

GREEN Cleanse: A 7-day cleanse built around the healing mineral and nutrition-rich benefits of eating leafy greens is just what you need to transform exhaustion into energy, eliminate excess belly fat, and feel younger and stronger than you did in your teens! http://www.GREENCleanseProgram.com

VITAL Community: Dr. Ritamarie’s VITAL Community offers Vibrant Ideas and Tools for Awesome Living! VITAL is a member community gathering like-minded health enthusiasts. Each month, enjoy you can enjoy the benefits of leading-edge webinars, direct group call access to Dr. Ritamarie for health questions, and delicious VITAL Healing Kitchen food preparation shows.http://www.VITALHealthCommunity.com

Energy Recharge Coaching Inner Circle: Dr. Ritamarie’s personalized coaching plan to transform you from flabby, fogged, and fatigued into fit, focused, and fully charged with energy! This is your opportunity to work closely with Dr. Ritamarie to achieve the health of your dreams.http://www.EnergyRechargeCoaching.com

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Dr. Ritamarie’s Health and Nutrition Books and Programs

Dessert: Making It Rich Without Oil: The only dessert book comprised of 100% gluten-free, dairy-free, sugar-free, soy-free, and oil-free whole, raw ingredients. Each recipe includes a mouth-watering, full-sized photograph. The recipes are easy to make, fun to eat, and will make the transition to a healthier diet a very pleasant experience. http://www.drritamarie.com/go/Desserts

Dried and Gone to Heaven DVD Home Study Kit: This kit includes full instruction on the care and use of your dehydrator, health gems, and complete recipe demonstrations. Now you can make all your favorite comfort foods in ways that support your health, rather than drain it. Complete with DVDs, recipe guide and instruction manual, laminated reference cards, and a whole new perspective on life.http://www.DriedAndGoneToHeaven.com

Power Breakfasts Ideas: Quick, healthy, and energizing recipes and tips for starting your morning with ingredients that give you plenty of energy to fuel you throughout the day!http://www.RawPowerBreakfast.com

Quick Healthy Meals on the Run: Lunch and Dinner Ideas: A valuable resource of more than just recipes! A complete guide to creating quick and delicious meals from ingredients you have on hand.http://www.drritamarie.com/go/Lunch

Seasonal Specials: Halloween, Thanksgiving, Christmas, and Hanukah recipe books and videos.http://www.drritamarie.com/go/Seasonal

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A Sampling of OtherOnline Video Classes

Raw Food University Food Video Demos and Recipes: www.RawFoodUniversity.com

Each class includes access to a private web page, a PDF format recipe e-book with photos, and a separate video for each recipe.

Cheese: No Dairy, No Guilt Online Video: Learn to make delicious, nutritious raw cheeses that satisfy your cravings and nourish your body. http://www.drritamarie.com/go/Cheese

Thai Food Goes Raw Online Video: Gluten-free, dairy-free and brimming with exotic spices, these recipes are easy to make and will delight any palate. http://www.drritamarie.com/go/Thai

Gluten Free Pizza and Pasta Online Video: Experience the traditional tastes of Italy with a gluten-free and dairy-free twist as we prepare pizza (crust, sauce and cheese); living lasagna, rawvioli, manicotti, spaghetti, “parmesan cheese”, and more.http://www.drritamarie.com/go/RawPizzaPasta

Healthy Holiday Feasts Online Video: It’s easy to prepare a delicious, nutritious, gluten-free, dairy-free holiday meal that everyone can enjoy! http://www.drritamarie.com/go/HolidayFeast

Sweets for the Holidays Online Video: Create amazing gluten-free, dairy-free, raw vegan versions of traditional holiday treats such as gingerbread men, cookies in festive seasonal shapes, candy, turtle brownies, and more. http://www.drritamarie.com/go/Sweets

Find all the Resources You Needfor Natural Healing Basedon Leading-Edge Science

http://www.DrRitamarie.com