march menu planner

7/30/2019 March Menu Planner

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Disclaimer and CopyrightThe responsibility for the consequences of your use of any suggestion or proceduredescribed hereafter lies not with the authors, publisher or distributors of this book. This

book is not intended as medical or health advice. We recommend consulting with a

licensed health professional before changing your diet.

Except for personal use, no part of this publication may be reproduced or distributed, in any

form or by any means, electronic, mechanical, photocopying, or otherwise, without prior

written permission from the publisher.

If you enjoy the information in this program, The Raw Divas would like to encourage you to

show your support by sharing your testimonial with us, sharing our website with your

friends and family, signing up to our free newsletter, or supporting our continued work by

considering our other programs and products.

All recipes by Diana Stoevelaar except for The Best Smoothie Evah!, What a Pear Smoothie,

Snow Bunny Smoothie, Simple Green Smoothie, Lions Heart Smoothie, Coconut Cream

Dream, Sweet and Spicy Collard Wraps, Just Peachy Smoothie, Papayalicious Green

Smoothie, Kale Salad, Orchard Smoothie, by Amy De Wolfe, Arugula Salad with Blueberry

Dressing, Jicama Noodle Soup, Blended Salad with Nori, Popeye Cream Soup, Lees Pinky

Green Smoothie, Fennel-Cress Salad, Red Soup, A Winning Green Smoothie, Kale Lover

Green Smoothie, Mixed Fruit Salad, Tomato-Celery Soup, Im Green, Im Green, Still the

Best Salad, Best Celery Dressing, Cool Banana, Green Papaya Pudding, The Basic WinterGreen Smoothie, Freds Fun Salad, Green Ambush Smoothie, by Frederic Patenaude,

Mastodon Broccoli Salad-Fat-Reduced, by Christian Mastor, Chili, by Tim Trader, Minty

Treat Green Smoothie, by Trish Beshay, Orange Creamsicle Cereal, by Sandi Foreman,

Egg-Free Egg Salad, by Lorna Heigold

Copyright 2008 by Tera Warner & Amy De Wolfe

The Raw Divas Sisterhood is a trademark ofThe Raw Divas.

All rights reserved.

Published by:

22166 Bella Lago Dr., #807

Boca Raton, FL 33433

www.therawdivas.com


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March Menu PlannerFoods!in!Season!in!March!(Partial!List)!!

Prime!Time! Also!in!Season! Artichokes! Asparagus! Chicory! Chives! Dandelion!Greens! Grapefruit! Greens! Horseradish! Leeks! Lettuce!(leaf!and!head)! Oranges! Parsnips! Peas! Rhubarb! Shallots!

Avocados! Bananas! Broccoli! Cabbage! Carrots! Cauliflower! Celery! Garlic! Ginger! Kiwifruit! Lemons! Limes! Mushrooms! Onions! Pineapple! Potatoes! Radishes! Scallions! Snow!Peas! Spinach! Sprouts!


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Meal PlannersMarch!Week!1! Monday! Tuesday Wednesday Thursday Friday Saturday SundayBreakfast!

Detox Day!

GreenSmoothie

Day:

Enjoy asmany greensmoothiesas desiredduring the

day.

Fruit may

also beconsumed.

The Best FruitSmoothie Evah!

p. 18

GreenSmoothie orMono Fruit

Meal

What a PearSmoothie

p. 19

Mono meal ofPears

Simple GreenSmoothie

p. 17

Blissed OutSmoothie

p. 12

Lunch! GreenSmoothie orMono meal

Glorious GreenSoupp. 22

Take It EasyGreen

Smoothiep. 18

Snow BunnySmoothie

p. 17

The BestSmoothie Fruit

Evah!p.18

Good Friendof MineSoupp. 23

Dinner!

Appetizer ofPineapple

IndecentGazpacho

p. 23

Arugula Saladwith Blueberry

Dressingp. 27

Appetizer ofGrapefruit

Jicama NoodleSoupp. 24

Think ThinSalad withTomato-

GrapefruitDressing

p. 33

Appetizer ofApples

Blended Saladwith Nori

p. 21

Nori Rollsp. 37

Enjoy freshfruits of yourchoice with

greens and/ora green

smoothie.

New Winep. 16

Italian MixedSaladp. 30

PastaFlorentine

p. 38

Grape Soupp. 23

SpinachSalad withOrange-AlmondDressing

p. 32

Indicates a recipe where an ingredient must be soaked in advance


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Meal PlannersMarch!Week!2! Monday Tuesday Wednesday Thursday Friday Saturday SundayBreakfast!

Detox Day!

GreenSmoothie

Day:


day.

Fruit mayalso be

consumed.

Lions HeartSmoothie

p. 15


Meal

OrangeRaspberry

Pineapple GreenSmoothie

p. 16

Mono Meal ofApples

Banana Wrapp. 36

Mixed FruitSaladp. 41

Potluck Day!Get creativeand submit

your recipesin The

Sisterhood

Forum!


Lees PinkyGreen

Smoothiep. 15

Green Smoothieor Fruit Meal

A WinningGreen

Smoothiep. 12

Kale LoverGreen

Smoothiep. 14

Dinner!

Appetizer ofOranges

PopeyeCream Soup

p. 25

Veggie FruitSalad withTomato-

AvocadoDressing

p. 33

Appetizer ofGrapes

Orange

PineappleSoupp. 25

Fennel-CressSaladp. 28

Appetizer ofPears

Red Soup

p. 25

MastodonBroccoli Salad-Fat-Reduced

p. 31

Enjoy fresh

fruits of yourchoice withgreens and/or

a greensmoothie.

Pina Coladap. 17

Salsa Frescap. 20

Fiesta Salad

p. 29

FiestaDressing

p. 34

Chili

p. 36



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Meal PlannersMarch!Week!3! Monday Tuesday Wednesday Thursday Friday Saturday SundayBreakfast!

Detox Day!

GreenSmoothie

Day:


day.

Fruit mayalso beconsumed.

Minty TreatGreen Smoothie

p. 15


Meal

Groovy GreenSmoothie

p. 14

Mono Mealof Pears

FruitSandwich

p. 36

PineappleBoatp. 41

Lunch! Green Smoothieor Mono Meal

Cool BananaSmoothie

p. 13

CoconutCream Dream

p. 13

GreenPapayaPudding

p. 40

The BasicWinter Green

Smoothiep. 18

Winter FruitSoupp. 26

Dinner!

Appetizer ofGrapefruit

Tomato-CelerySoupp. 26

Still the BestSaladp. 32

Best CeleryDressing

p. 34

Appetizer ofApples

Borschtp. 21

Spring Mix

Saladp. 32

PineappleDressing

p. 35

Appetizer ofGrapes

Carrot JuiceSoupp. 22

Sweet andSpicy Collard

Wrapsp. 39


greens

and/or agreen

smoothie.

Appetizer ofMandarins

JapaneseCucumber

Saladp. 30

AlexasMandarinDelightp. 27

ApricotPudding

p. 40

InstantSpinach Soup

p. 24

FreshFavoriteSaladp. 30



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Meal PlannersMarch!Week!4! Monday Tuesday Wednesday Thursday Friday Saturday SundayBreakfast!!!

Detox Day!

GreenSmoothie

Day:


day.

Fruit mayalso be

consumed.

Just PeachySmoothie

p. 14


Meal

PapayaliciousGreen Smoothie

p. 16

Mono meal ofPears

OrangeCreamsicle

Cerealp. 38

BananaCarob Bliss

Puddingp. 40

Potluck Day!Get creativeand submityour recipes

in TheSisterhood

Forum!


Green AmbushSmoothie

p. 13

Green Smoothieor Fruit Meal

OrchardSmoothie

p. 16

Im Green, ImGreenp. 14

Dinner!

Appetizer ofPapaya

Tomato-Celery Soup

p. 26

Freds FunSaladp. 29

Appetizer ofGrapes

OrangePineapple

Soupp. 29

Spring MixSaladp. 32

PineappleDressing

p. 35

Appetizer ofApples

Garden Soup

p. 22

Kale Saladp. 31


greens and/ora green

smoothie

Grape Soupp. 23

Delicious Non-Fat Salad

p. 28

Best Non-FatMangoDressing

p. 34

Egg-Free EggSaladp. 37



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Shopping ListsWeek!1!

Fruits:!!BananasBlueberries (fresh or frozen)GrapefruitsGrapesLemons

LimesMangoMedjool DatesOrange JuicePapaya

PearsPineapplesYoung Coconut

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothiemeals, so you can plan for whichever types of fruits and greens you need to include inyour shopping list. Dont forget extras for Mono-Fruit meals too!

If youre a man or you do not want to lose weight, increase the quantities of fruit topurchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!

ArugulaCarrotsCherry/Grape Tomatoes

Baby GreensAvocadosCauliflowerCeleryChardZucchinisGreen CabbageGreen Onions

JicamaTomatoesFresh Garlic

Fresh GingerRaw OlivesFresh MintMung Sprouts

Alfalfa SproutsFresh DillFresh ParsleyRed Bell Peppers

Red CabbageRed OnionRoma Tomatoes

Romaine LettuceCucumbersSpinachLettuceFresh CilantroFresh Carrot Juice

Extras!on!Hand:!!Make sure you have these on hand:

AlmondsVanilla Extract or PodsBlack Nori SheetsKelp, dulse or celerypowder

Carob PowderCoconut WaterDried TarragonPine NutsDulse Flakes (optional)

Sun-Dried TomatoesApple Cider VinegarBlack Sesame Seeds(optional)


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Week!2!

Fruits:!!

Frozen RaspberriesKiwis

ApplesBananasLemons

Lime or Lemon JuiceMedjool or MediumDatesNavel OrangesOrange Pepper

OrangesPapayaPineapplesStrawberriesYoung Coconut


If youre a man or you do not want to lose weight, increase the quantities of fruit to

purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!

AvocadosLettuceBroccoliCeleryJalapeno PepperFresh Basil

Fresh Corn (optional)Fresh GarlicJicamaKaleGreen/Spring Onions

Fresh GingerChayote SquashCherry TomatoesFresh CilantroDandelion GreensFennel Bulb

CucumberBaby SpinachRomaine LettuceSpinachSpring Mixed Greens

Red OnionRed PeppersParsleyRadishesYellow PepperZucchini

TomatoesWatercressWhite or Red Onion

Extras!on!Hand:!!

Make sure you have these on hand:

Celery, Kelp or DulsePowderCumin (optional)

Sun-Dried TomatoesMexican Chili PowderRaw Pumpkin Seeds

Agave Nectar (optional)


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Week!3!

Fruits:!!

ApplesBananasBartlett PearDried Apricots(unsulfured)Grapes

KiwisLemonsLimesMangoMedjool DatesOranges

PapayaPearsPineapplesStrawberriesYoung Coconut


If youre a man or you do not want to lose weight, increase the quantities of fruit topurchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!

ArugulaAvocadosBaby SpinachBeets

CabbageCarrot JuiceCarrot PulpCarrotsCashewsCeleryCelery Juice

Collard GreensCucumbersDill or CilantroFresh Ginger

Fresh MintFresh ParsleyGreen/Spring OnionsKaleLettuceMung SproutsNapa Cabbage

OnionsRed Bell PeppersRomaine LettuceScallions

Sesame Seeds (hulled)Snow PeasSpinachSpring Mixed GreensSunflower SproutsTomatoes


Apple Cider VinegarCinnamonCoconut Flakes

DulseKelp, Dulse or CeleryPowder

Maple Syrup or AgaveNectarVanilla Extract or Pod


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Week!4!

Fruits:!!

ApplesBananasGrapesLemons

Lime (optional)Mango (fresh or frozen)OrangesPapayas

Peaches (fresh orfrozen)PearsPineapples


If youre a man or you do not want to lose weight, increase the quantities of fruit to

purchase by about 20-30%, or go a second time to the store to get extras.

Vegetables:!!

AlmondsAvocadosArugulaCeleryCherry Tomatoes

CucumbersFresh DillFresh Garlic

Fresh MangoFresh MintFresh ParsleyGreen/Spring OnionsKale

LettuceMung SproutsRed Bell Peppers

Romaine LettuceSpring Mixed GreensSunflower SproutsSwiss ChardTomatoes

Yellow Bell Pepper


Balsamic Vinegar(optional)Dried Coconut(optional)

DulseKelp, Dulse or CeleryPowderOlive Oil (optional)

Raw Carob PowderTumericVanilla Extract or Pod


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Recipes Smoothies & DrinksA!Winning!Green!Smoothie!

Makes 2 servings

Ingredients:2 cups papaya, diced5-6 medium dates (or 2-3 Medjool dates)2 frozen bananas1 handful parsleyWater, as needed

Directions:

Blend all ingredients together. Use a little water if desired or if needed for achieving thedesired consistency.

Blissed!Out!Smoothie!Ingredients:3 Bananas2 Medjool dates2 tbsp raw carob powder (Sunorganicfarms.com)1/8 tsp non-alcohol vanilla extract (Frontiercoop.com)

cup water4 ice cubes

Directions:Blend all the ingredients together, pour into your favorite glass, get comfy and enjoythis calcium and magnesium rich smoothie. It will sooth your frazzled nerves and youllsleep like a baby.

Canadian!Tropics!Green!Smoothie!

Ingredients: of a medium papaya, chopped1 ripe mango, fresh or frozen5-7 leaves of Romaine Lettuce cup waterice cubes, optional

Directions:Blend. Serve in an attractive glass. Garnish with mint leaves.


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Coconut!Cream!Dream!!

Ingredients:1 young coconut (meat & water)2 fresh bananas1 vanilla podWater if needed

Directions:Enjoy this decadent smoothie when you just want a break from greens. Try it with icefor a frozen version.

Cool!Banana!!

Ingredients:1/2 cup water4 bananas1 handful mint sprigs1 handful lettuce leaves

Directions:Blend all the ingredients together until smooth. Simplicity couldnt taste any better thanthis.

Green!Ambush!Smoothie!

Ingredients:1 cup water2 bananas1 large pear2 soft dates, pitted cup frozen peach or mango1 cups spinach cup Romaine lettuce

Directions:Blend all ingredients, in the order listed, until smooth. You can use less water for amore pudding-like consistency.


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Groovy!Green!Smoothie!Ingredients:1 banana cut in chunks1 cup grapes apple, cored and chopped

1 cups fresh spinach leaves

Directions:Place the banana, grapes, apple and spinach into a blender. Cover, and blend untilsmooth. Pour into glasses and serve.

Im!Green,!Im!Green!!Ingredients:2 cups papaya, diced2 bananas1 or 2 cups kale

Directions:Blend the papaya first, and then add bananas and kale progressively. Use more or lesskale to taste. Add water for blending, if necessary.

Just!Peachy!Smoothie!

Ingredients:1 cups water3 bananas1 cup diced peaches (fresh or frozen)3-4 large stalks of celery

Directions:Blend water with bananas and peaches. Add in the celery stalks, and blend untilsmooth.

Kale!Lover

!Green

!Smoothie

!Makes 2 servingsIngredients:3 bananas2 apples (golden or other sweet variety)1 cup water1 1/2 cups kale or mixed baby greens** Mixed baby greens is a mix of various young greens. It can be found in mostproduce stores and health food stores. The best types are the organic brands.


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Directions:Blend in the bananas, apples and water. Add in the kale or mixed baby greens andcontinue blending until smooth.

Lees!Pinky

!Green

!Smoothie

!Total Calories: 420

Ingredients:Water (as necessary)1 pint strawberries3 medium bananas2 handfuls spinach

Directions:

Blend, admire, eat...

Lions!Heart!Smoothie!Ingredients:2 ripe bananasLarge handful dandelion greens2 apples, chopped (of your favorite variety)1 cup water

Directions:Place water and fruits in blender. Add greens and blend until smooth.

Minty!Treat!Green!Smoothie!!

Ingredients:2 bananas1 barlet pear1 cup kale1 handful mint

Directions:Blend and enjoy this delicious green smoothie aswell as fresh breath!


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New!Wine!

Ingredients:2 cups of grapes, chilledice cubes, optional

Directions:Blend and serve. If you find it too sweet, you may dilute it with some water or blend in arib of celery. For best digestion, drink this 20 minutes before the meal if it is a vegetablemeal, or with the meal if it is a fruit meal.

Orange!Raspberry!Pineapple!Green!Smoothie!

Ingredients:1 cup fresh squeezed orange juice with pulp

1 cup frozen raspberries1 cup chopped pineapple2 ribs celery2 C baby spinach leaves

Directions:Blend all ingredients until smooth and serve.

Orchard!Smoothie!

Ingredients:1 cup water3 bananas1 ripe pears2 cups Swiss chard

Directions:Blend all ingredients in blender until smooth.

Papayalicious!Green!Smoothie!Ingredients:1/2 of a medium papaya, chopped2 ripe bananas (fresh or frozen)5-7 leaves of Romaine Lettuce1/2 cup water

Directions:Blend. Serve in an attractive glass. Garnish with mint leaves.


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Pina!Colada!

Ingredients: large pineapple or 1/2 small pineapple, chilled, peeled andcoarsely chopped1 young coconut, chilled, water and fleshagave syrup to sweeten, optionalice cubes as desired

Directions:Blend all the ingredients together until smooth adding ice cubes to achievedesired consistency. Sweeten if desired.

Simple!Green!Smoothie!

Ingredients:4 ripe bananas4 (or more) large handfuls romaine or other lettuce or greens1 cup water

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

Snow!Bunny!Smoothie!

Ingredients:2 carrots2 ripe bananas inch ginger (to taste)1 cup coconut waterLarge handful romaine lettuce

Directions:Chop carrots into pieces. Blend chopped carrots and coconut water until carrots arewell processed. Add bananas and ginger to

mixture in blender and blend until smooth. Ifyou do not have a high-powered blender,like a vitamix, you may wish run the carrotsthrough a food processor first, but dontworry too much. You may have to chewyour smoothie if it is a little chunky, butthats better for your digestion anyway!


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Take!It!Easy!Green!Smoothie!

Ingredients:2 bananas

1 cup blueberries1 papaya5 leaves chard

Directions:Blend all ingredients together, using water as necessary. Enjoy!

The!Basic!Winter!Green!Smoothie!

Makes 2 servings

Ingredients:1 apple1 pear2 bananas1 cups kale1 stalk celeryWater

Directions:Dice the fruit or cut in big chunks. Blend all ingredients together with about half a cup

up to one full cup of water.

*Note: You can vary the greens that you use for this recipe. Other good greens to useare spinach and lettuce.

!

The!Best!Fruit!Smoothie!Evah!!Ingredients:2 bananas (frozen are best)

1 mango, peel and pitted or 1 cup frozen mango cubes1 cup coconut water3 Tbs coconut meat or shredded coconut

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


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What!a!Pear!Smoothie!Ingredients:2 ripe pears of our favorite variety

2 ripe bananas3 stalks celery1 cup of water (to taste)

Directions:Place pears, bananas and water in blender. As blending, remove blender lid and addcelery. Enjoy this refreshing, cleansing drink! If youd like an extra-green, cleansingdrink, as 1-2 handfuls of parsley.


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Recipes Appetizers & SidesSalsa

!Fresca

!!

Ingredients:2 large tomatoes, diced into cubes cup finely chopped red or white onion, rinsed2 cloves garlic, minced jalapeno pepper (seeds removed), minced1 Tbsp. lime or lemon juice cup fresh cilantro leaves, choppedkelp, dulse or celery powder to taste

Directions:Mix all the ingredients in a bowl. For best flavor allow the salsa sit for one hour at roomtemperature before serving. Alternatively, pulse chop all the ingredients in a foodprocessor. For best flavor allow the salsa sit for one hour at room temperature beforeserving. Serve with waffle sliced zucchini chips.


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Recipes SoupsBlended!Salad!with!Nori!

Total calories: 350-400

Ingredients:1 tomato1 cup peeled cucumber1 red bell pepper3-4 cups baby greens mix lemon, juice of red bell pepper2 sheets of nori

avocado2-3 stalks celery

Directions:Blend the tomato, cucumber and lemon juice first, until the mixture is liquid. Add in redbell pepper, baby greens, nori and avocado progressively, pushing with the celerystalks until the entire mixture is blended.

Borscht!

Ingredients:Chop moderately fine:3 cups cabbage1 beet1 small onion

Broth:3 beetsginger, to taste2 carrots

2 celery stalksjuice of 1 lemon4 oranges1/2 cabbage1 handful of parsley2 cups water

Directions:Blend broth ingredients in high-speed blender. Add chopped veggies and stir.

!


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Carrot!Juice!Soup!

Ingredients:1 cup celery juice2 cups carrot juice

1 cup carrot pulp avocadoSmall handful dill or cilantro2 medium tomatoes, chopped1 cup diced vegetables of your choice (cucumbers, peppers, etc.) avocado, pieces (optional)

Directions:Juice carrots to obtain juice, but save 1 cup of carrot pulp. Blend carrot juice and celery

juice with carrot pulp, avocados, and herb (dill or cilantro). Add, without blending, theremaining ingredients.

Garden!Soup!

Ingredients:1 green onion1 red pepper1 cucumber4 tomatoesgarlic, to taste

juice of 1 lemon

dill, to taste

Directions:Blend together ONLY half of all ingredients in high-speed blender. Chop or slice theother half, and stir all together with broth.

Glorious!Green!Soup!Ingredients:

2 Red bell peppers1-2 stalks celery Bunch cilantro Bunch Organic Spinach3 spinach leaves, chopped finely2 Tbs lemon juice (to taste)2 Cups pure water (to desired consistency)


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Directions:Put all ingredients, except chopped spinach, in blender and blend well. For a saltiersoup, add more celery. We recommend adding ingredients one at a time, tasting as yougo to see what you like best. Once the ingredients are well blended, pour the soup intoa large bowl. Add chopped spinach to top and stir in as you eat.

Good!Friend!of!Mine!Soup!

Ingredients:2 cups carrot juiceGinger, to taste1 avocado1 handful of cilantro2 green onions

Directions:Blend together in high-speed blender.

Grape!Soup!

Ingredients:2 cups of grapes cup of grapes, halved1 sprig of mint

Directions:Blend 2 cups of grapes in a blender. Pour into a bowl and decorate with grape halvesand a sprig of mint.

Indecent!Gazpacho!

A gazpacho so good youll want to put your head in it and then rub it on your neck andchest!

Makes 1-2 servingsIngredients:2 cups tomatoes1/2 cup pineapple1 cup cucumbers2 Tbs. lime juice1/3 cup fresh dill or cilantro1/3 cup fresh parsley1 date


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Directions:Blend all of the ingredients together. I personally use no salt and garlic, but if you enjoythat, you can add it in.

Add to the mixture before serving:

1 cups tomatoes, diced finely1 cup cucumber, diced finely

Notes: You can let this gazpacho sit for sometime in the fridge, to let the flavors mix.

Instant!Spinach!Soup!Makes 1-2 servings

Ingredients:1 tomato1 tsp. apple cider vinegar, or lime juice4 stalks celery1 cups baby spinach

Directions:Blend tomato and cider vinegar (or lime juice) first. Then add in the celery progressivelyand then baby spinach.

Variation:

Blend in an avocado, and add one chopped tomato or cucumber to the soup beforeserving.

Note: This is an example at how simple and tasty raw foods can be!

Jicama!Noodle!Soup!

Ingredients:6 Roma tomatoes cup dried tomatoes1 cup grated jicama stalk celery1 small carrot2 Tbs. sliced garlic

Directions:Blend the fresh and dried tomatoes until creamy. Cube the celery and carrot into cubes. Combine ingredients in bowl.


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Orange!Pineapple!Soup!

Ingredients:2 oranges, peeled and chopped

cup pineapple, chopped cup pineapple, chopped, reserved

Directions:Blend the oranges and cup of pineapple. Add the remaining pineapple and pulseuntil small chunks remain to give the soup texture. Serve.

Popeye!Cream!Soup!

Ingredients:

1 large tomato, diced1/2 orange or tangerine, juice of4 cups of spinach1/2 inch fresh ginger2 green onions1 avocados

Directions:Blend the tomato and orange juice, and then add the spinach progressively. Blend withthe other ingredients. Add water only if necessary. This is a nice green soup!

Red!Soup!Total Calories: 100Ingredients:2 medium-sized tomatoes1 red bell pepper2 celery stalks

Directions:

Blend in tomatoes with red bell pepper, and gradually add celery stalks. Leavethis soup slightly chunky. (In this recipe, the ratiois 2 celery stalks for every tomato).


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Tomato"Celery!Soup!

Total Calories: 115

Ingredients:

3 medium-sized tomatoes6 celery stalksLime juice to taste (optional)

Directions:Blend in tomatoes and add celery stalks progressively. Leave this soup slightly chunky.For your information, the ratio is 2 celery stalks for every tomato. This soup is reallysimple to make and quite surprising!

Winter!Fruit!Soup!

Ingredients:1 cups pineapple, diced2 navel oranges, diced2-3 kiwis, peeled and sliced1 apple, diced2 cups (500 ml.) freshly-squeezed orange juice

Directions:Mix all the fruit together in a bowl and cover with freshly-squeezed orange juice. Servein individual bowls and eat with a spoon.

Note: The quantities of orange juice may vary. The idea is to create a soup that can beeaten with a spoon.


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Recipes SaladsAlexas!Mandarin!Delight*!

Serves 2Calories Per Serving: 425, Calories from fat: 200

Salad Ingredients:1 medium Napa cabbage, sliced thin2 red peppers, sliced thin1 cups snow peas, sliced in pieces2 cups mung bean sprouts3 scallions, thinly sliced

Directions:

A mandolin slicer works well for this salad. A thin slicing attachment in a food processorworks especially well for the cabbage (its a lot of slicing). Toss all above ingredients ina large bowl. Add dressing and mix well.

Dressing Ingredients:! cup sesame seeds (soaking for 4-6 hours makes blending easier)10 unsulfured dried apricots, cut into small chunksWater, as needed

Directions:Blend seeds, apricots and water as needed in blender. Can be a little thick.

NOTE: This is an excellent recipe from Alexa, whos a teenage raw-foodist anddaughter of Kathy Raine, our smiling customer support team member. Ive raved aboutthis recipe so we decided to include it in the menu planner!

* Indicates a recipe where an ingredient must be soaked in advance

Arugula!Salad!with!Blueberry!Dressing!

Blueberry DressingTotal Calories: 175

Ingredients:1 cups blueberries (you can use frozen)2 dates, pitted1 Tbs. apple cider vinegar1 Tbs. lemon juice

Directions:Blend all ingredients and enjoy over your salad!


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Arugula SaladTotal Calories: 75

Ingredients:2 cups lettuce, shredded

1 cup arugula (roquette)1 cup mung sprouts*1 cup cherry tomatoesBlueberry Dressing (see above)

*Those are the sprouts used to make chop suey, available in most supermarkets.

Directions:Mix lettuce and arugula together. Add mung sprouts on top and decorate with cherrytomatoes. Serve with Blueberry Dressing to taste.

Delicious!Non"Fat!Salad!

Serves 2-3

Ingredients:2-3 cups lettuce, shredded2 cups arugula (roquette)2 cups mung sprouts*2 cups cherry tomatoesNon-Fat mango dressing

Directions:Mix lettuce and arugula together. Add in mung sprouts on top, and decorate with cherrytomatoes. Serve with Non-Fat Mango Dressing to taste.

* Those are the sprouts used to make chop suey, available in most supermarkets.

Fennel"Cress!Salad!

Salad Ingredients:Lettuce, torn up for salad1 fennel bulb (finely cut)1 small red onion, sliced1 red pepper, sliced5 tomatoes, sliced2 stalks of celery (finely cut)1 cup watercress


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Dressing Ingredients:1 tomato1 stalk celery1 garlic bulb

Directions:Toss salad ingredients in bowl. Blend dressing ingredients and pour onto salad.

Fiesta!Salad!Ingredients:8 Cups Romaine lettuce, cut into bite size1 Red Bell pepper, washed, seeded and chopped1 tomato, cut into eighths1 cup of fresh corn. optional1 cup cucumber, sliced and cut into quarter pieces2 radishes, sliced and cut in quarter pieces cup Jicama, julienne cut cup Chayote squash, julienne cut cup fresh cilantro leaves, stemmed

Directions:Mix the ingredients in a salad bowl, garnish with cilantro. Serve with Fiesta dressing.

Freds!

Fun!

Salad!

Ingredients:1/2 head of lettuce, or mixed greens, chopped1 yellow bell pepper, diced2 ribs of celery, chopped2 medium tomatoes, diced1 avocado, diced or mashed1 Tbs. of olive oil (optional)1 handful rinsed whole-leaf dulse, chopped1/4 lemon, juice of

Directions:This is another favorite, similar to Freds Favorite (infact, it may well be my favorite, I dont know!). Simplymix all of the ingredients together. Dulse should bebriefly rinsed, to remove some of its saltiness but notall of it.


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Fresh!Favorite!Salad!Ingredients: head of lettuce1 handful of arugula, chopped2-3 small tomatoes, diced1-2 Tbs. lemon juice small avocado, diced2 green onions, choppedDulse flakes, or whole dulse, rinsed and chopped (to taste)

Directions:This is my favorite salad for when I feel like something filling and savory. Use dulseflakes to taste. I prefer to rinse a good handful of whole dulse, chop it, and add it to thesalad.

Italian!Mixed!Salad!

Salad Ingredients:4 cups chopped Romaine lettuce1 large tomato, cut into wedges1 cup cucumber, sliced1/2 inch of red onion, sliced into rings, optional5 raw olives

Dressing Ingredients:

1 small lemon, juiced2 tsp chopped fresh mint or tsp dry mint2 tsp chopped fresh parsley or tsp dry parsleykelp, dulse or celery powder to taste

Directions:Arrange the Romaine lettuce in a salad bowl. Distribute tomato and cucumber, onionrings and olives over the lettuce. Combine the dressing ingredients and drizzle over thesalad.

Japanese!Cucumber

!Salad

!

Ingredients:1 large cucumber, very thinly sliced2 Tbsp lemon juice1 tsp. ginger juice1 tsp. kelp, dulse or celery powder1 tsp. agave syrup tsp. sesame seeds, hulled


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Directions:Put cucumbers in a bowl. Grate ginger and squeeze the juice from the pulp through astrainer. Separately, mix lemon juice, ginger juice, soy sauce and agave. Pour overcucumbers. Toss. Refrigerate and let marinate for 1 or more hours. Sprinkle withsesame seeds and serve.

Kale!Salad!

Ingredients:4-5 kale leaves1 avocado1 large or 2 smaller tomatoes3 handfuls sunflower sprouts

Directions:Cut 1 avocado in half. Scoop out pit and remove skin. Chop kale leaves into bite-sizedpieces and place in a good sized bowl. Add peeled avocado to bowl and massage fruitinto the kale leaves to soften them. Chop up the tomatoes and remaining avocado andadd to massaged kale along with the sunflower sprouts. Mix and serve.

Mastodon!Broccoli!Salad"Fat"Reduced!

Makes 2-3 servingsIngredients:

1-2 heads of broccoli with stems. . . (that's the best part!)1-2 large handfuls of fresh basil, chopped coarsely*1 red bell pepper, chopped1 avocado1 1/2 cups cherry tomatoes, halved1/3 c. raw pumpkin seeds (soaked in water 10 minutes or not)1-2 Tbs. diced red onion1 lemon, juice of

* Don't be shy with the amount; I put it in like salad greens!

Instructions:Cut the broccoli heads off the stems, leaving some stem on each flower. Coarselyjulienne the stems, then cut in half (bite size pieces), but at an angle. If the skin is tootough, peel it off. Cut the flowers into bite sized pieces lengthwise to maintain theflower/stem. I prefer to leave all the broccoli pieces fairly robust and crunchy. Throweverything into a salad bowl except the tomatoes and half of the avocado. Toss untilthe avocado breaks down just enough to coat everything. Add more lemon juice asneeded. Add the tomatoes and the remaining half of avocado at the end so they're notsmashed. Serve and enjoy!


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Spinach!Salad!with!Orange"Almond!Dressing!Ingredients:4 cups of spinach

cup of chopped cucumber cup of grape tomatoes cup of orange juice, for dressing17 soaked almonds, for dressing7 soaked almonds for garnish

Directions:Place the spinach and cucumber in a bowl. Blend the orange juice and 17 almondstogether for a dressing. Add the dressing to the bowl and toss. Garnish the salad withthe grape tomatoes and the 7 soaked almonds. Serve immediately.

Spring!Mix!Salad!

Ingredients:4 cups of spring mix cup cucumber slices1 green onion, finely chopped1 orange, peeled, halved and sliced

Directions:Place the ingredients, starting with the spring mix, attractively on a plate. Pour

Pineapple Dressing over top and serve immediately.

Still!the!Best!Salad!

Makes 2-3 servingsIngredients:2 cups spinach2 cups arugula3-4 tomatoes (yellow or orange, if possible)2 cups lettuce

2 handful dulse, rinsed (optional)*

* Dulse is a seaweed that can be found in health food stores or ordered through themail (www.seaveg.com).

Directions:Mix all vegetable ingredients. As a dressing, use the Celery-Avocado Dressing. If youwant to use dulse, rinse it under water to get excess salt off, and then squeeze waterout.


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Think!Thin!Salad!with!Tomato"Grapefruit!Dressing!

Salad Ingredients:4 large leaves of Romaine lettuce1 cup shredded green cabbage1 cup shredded red cabbage1 small zucchini, coarsely grated2 celery ribs, finely chopped2 tomatoes, chopped cup alfalfa sprouts, for garnishDirections:Line a plate with the uncut Romaine lettuce leaves. Place the remaining ingredientsexcept the sprouts, in a bowl and toss with dressing. Serve the salad using the alfalfasprouts as a garnish.

Dressing Ingredients:1 tomato grapefruit

Directions:Juice the grapefruit using a citrus press. Pour the grapefruit juice and the pulp into ablender, add the tomato and blend until smooth. Use on vegetable salads.

Veggie!Fruit!Salad!with!Tomato"Avocado!Dressing!

Salad Ingredients:

4 cups of spring mix or other salad greens cucumber, quartered and sliced yellow pepper, chopped orange pepper, chopped red pepper, chopped1 large tomato, chopped into eighths1 spring onion, finely chopped

Directions:Place all the ingredients, except the tomato and spring onion in a salad bowl. Poursalad dressing artistically over top and garnish with the tomato and spring onion. Serve

immediately.

Dressing Ingredients:1 tomato1 small stalk of celery, chopped1 small or large avocadoCelery powder, kelp or dulse to taste

Directions:Blend until smooth. Serve with a vegetable salad.


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Recipes Salad Dressings & SaucesBest

!Celery

!Dressing

Makes 2 servingsIngredients:1-2 cups of celery juice1/2 to 1 avocado

Directions:Blend celery juice with avocado. Use more or less avocado to taste. If you use more itllturn it into a mayonnaise, which is also great! Serve with any salad.

Notes: Okay, you need a juicer for that one. But maybe your juice bar can sell yousome celery juice. In any case, its worth to try it!

Best!Non"Fat!Mango!Dressing!

3-5 servingsIngredients:1 cup tomato1 cup mango

2-3 Tbs. balsamic vinegar* cup water

* Can also be replaced by lime or lemon juice, but it would then be a totally differentdressing!

Directions:Blend all ingredients together and serve on any mixed salad.

Fiesta!Dressing!

Ingredients:1 large avocado cup fresh lemon or lime juice or a combination tsp. Mexican chili powder seasoningkelp, dulse, or celery powder to tastewater to desired consistency cup cilantro leaves


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Directions:Blend all the ingredients except cilantro in a blender until smooth and creamy,then add cilantro and pulse chop for a few seconds.

Pineapple!Dressing!

Ingredients:1 cup chopped pineapple1 rib celery

Directions:Blend the ingredients and pour over salad and serve immediately.


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Recipes EntreesBanana!Wrap!Total Calories: 400 to 600 (100 calories per medium banana)Ingredients:4-6 ripe bananas4-6 large romaine lettuce leaves

Directions:Wrap bananas inside lettuce leaves and eat as a sandwich.

Fruit!Sandwich

!Ingredients:8 leaves of Romaine Lettuce2 bananas, sliced in 4 lengthwise1 sweet apple, grated4 medjool dates, chopped2 celery ribs, finely chopped

Directions:In each lettuce leaf place banana, grated apple, chopped dates and celery. Roll up

and enjoy!

Chili*!!

This is a low fat, healthful alternative to traditional chili. Serves four when combinedwith a simple salad.

Ingredients:3 cups tomatoes, diced small2 cups red bell peppers, diced small

cup zucchini, chopped cup sun-dried tomatoes (dry, not packed in oil), soaked for 1+ hours tsp. cumin, optional cup diced purple onion, optional

Directions:Combine 2 cups of tomatoes and 1 cup of bell peppers with sun-dried tomatoes andzucchini in the blender. Blend well. Place remaining diced tomatoes and bell peppersinto four serving bowls, then pour blended mixture on top. Serve immediately.


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Optional: For a more authentic chili taste (though not recommended to optimalhealth), you may add teaspoon cumin and cup diced onion. Do yourself a favorand try the above recipe firstit just might surprise you!

* Indicates a recipe where an ingredient must be soaked in advance

Egg"Free!Egg!Salad!

Ingredients: cup raw almonds, soaked for 8-12 hours cup purified water cup lemon juice1 tsp turmeric1 clove garlic, optional

kelp, dulse or celery powder to taste cup chopped green onions cup chopped celery cup chopped red pepper

Directions:In a high-speed blender, combine the almonds, water, lemon juice, turmeric, garlic andseasonings and blend until smooth. Add the remaining ingredients and blend on lowspeed until the vegetables are copped very fine but not fully blended. Serve on slices ofcucumber, zucchini, carrots, turnips, or kohlrabi, in a celery stick or create a veggiewrap by spreading it on a large leaf such as cabbage, collard, kale, chard or Romaine.

Add your favorite fillings such as chopped, grated cabbage, carrots, beets, choppedtomatoes, peppers, celery, cucumber or sprouts. Roll up the leaf and eat.

Nori!Rolls!

Wrap Ingredients:Untoasted Nori sheets (the black ones. The green ones are toasted)

Rice Ingredients:Finely Processed cauliflower

Avocado, mashed1 lemon, juicedCelery powder, kelp and/or dulse

Fillings:Carrot stripsZucchini stripsRed pepper stripsCucumber strips


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Alfalfa SproutsMung Bean sprouts, choppedGrated ginger, optionalWaterBlack sesame seeds, optional for garnish

Dulse flakes, optional for garnish

Directions:Mix the avocado, lemon juice, seasonings and processed cauliflower to make stickyrice. Place the sticky rice on the nori sheet thinly covering about two thirds of the noristarting at the edge closest to you, leaving 2 inches empty at the top edge. In the centreof the rice, place a strip of vegetables, sprouts and a small amount of ginger. Begin toroll the nori tightly, wetting the remaining edge with a little water or lemon juice to help itseal. Cut the nori roll into 8 slices with a serrated knife. Place on a serving platter anddust lightly with black sesame seeds or dulse flakes. Alternatively, eat it burrito style.

Orange!Creamsicle!Cereal!Cereal Ingredients:

1/4 to 1/2 large ripe papaya, cut into bit sized pieces1-3 stalks celery, thinly sliced

Creamsicle Sauce Ingredients:1-2 bananas1 orange, juiced1/8 tsp non-alcohol vanilla extract or a smidgen of a vanilla bean

Directions:Place the Cereal ingredients n a large bowl. Blend the Creamsicle Sauce ingredientsand pour over the celery and papaya. Enjoy this delicious treat. YUM!!!

Pasta!Florentine!

Ingredients:1 zucchini, spiralized into noodles2 tbsp grated pine nuts

1 tbsp lemon juice2 cups chopped spinach tsp dried tarragon2 tbsp lemon juicekelp, dulse or celery powder to taste3 olives1 sprig of parsley for garnish


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Directions:Toss the noodles with the lemon juice and grated pine nuts. Set aside to marinate.Place the spinach in a pasta bowl with the tarragon, lemon juice and seasonings andmix thoroughly. Allow to marinate for a few minutes. Serve topped with the marinatednoodles and garnish with the olives and a sprig of parsley.

Sweet!and!Spicy!Collard!Wraps*!Spread Ingredients:3-4 carrots cup soaked cashews, drained and rinsed3 Tbs lemon juice1 Tbs maple syrup or agave nectar Tbs finely chopped ginger

Spread Directions:Run carrots through a food processor until well processed. Alternatively you couldgrate and then finely chop them. Add all ingredients into food processor or blender,adding a little water if your blender cant get through it. Blend or process until fairlysmooth.

Wrap Ingredients:4 collard leaves1 mango, peeled and pitted2 large handfuls sunflower sprouts hass avocado

2 handfuls mung sprouts

Wrap Directions:Cut collard leaves lengthwise along the stem, making each leaf into 2 long green strips.Cut mango and avocado flesh into long strips.

Take 1 collard strip and spread it in front of you from left to right. Place a couple oftablespoons of carrot pate of the way towards the right end, spreading it in a stripfrom top to bottom. Now spread 1 half handful of mung sprouts and a half handful ofsunflower sprouts along each pate strip. Add about 2-3 mango and 1 avocado strips ontop of your sprouts.

Now tuck the short side of the collard over your wrap ingredients and then gently butfirmly roll up the rest of the wrap. Stick a toothpick through it to keep it rolled while youconstruct your other wraps.

This is a good basic recipe that can be recreated with any fruits or vegetables in yourfavorite combinations.



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Recipes DessertsApricot!Pudding!

2 servingsIngredients:1 cup of unsulfured dried apricots1 cup of orange juicea pinch on cinnamon2 sprigs of mintorange zest from an organic orange

Directions:Soak the apricots in the orange juice for 4 hours. In a blender or food processor, blendthe rehydrated apricots, orange juice and cinnamon and blend until smooth. Pour intodessert dishes and let set until firm approximately 1 hour. Decorate with a sprig of mintand some orange zest. Enjoy this sinless dessert.

Banana!Carob!Bliss!Pudding!Ingredients:2 ripe bananas1/3 cup raw carob powder

1/8 tsp non-alcohol vanilla, optionaldried coconut for garnish, optional

Directions:Blend all the ingredients together until very smooth. Enjoy eating immediately andentering a state of bliss soon after!

Green!Papaya!Pudding!

Ingredients:

2 cups papaya2 oranges3 dates2-3 cups spinach, or other greens of your choice

Directions:Blend in papaya and oranges together until the mixture is liquid. Add in the otheringredients and blend until thick!


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Mixed!Fruit!Salad!

Salad Ingredients:2 Navel oranges, diced2 cups ripe pineapple, diced

2 kiwis, peeled and sliced1 cup of another fruit of your choice (good choices include ripe mangos, papayas, orpears)

Sauce Ingredients:1 orange5 medium or small dates (or 2 big medjool dates) inch fresh ginger

Instructions:Mix all ingredients in a bowl. Then prepare the sauce by blending the orange with the

dates and ginger in a blender. Pour sauce over fruit salad, and enjoy!

Pineapple!Boat!

Ingredients:1 pineapple1 cup sliced strawberries2 kiwis, peeled and sliced1 orange, reserving juiceJuice of 1 lime

Coconut flakesFresh mint leaves

Directions:Cut pineapple in 1/2 lengthwise. Dice pineapple and discard hard core that runsthrough the center of pineapple. Combine pineapple, strawberries, kiwis and orangestogether in a large bowl. To make dressing combine juice drained from oranges, andlime juice together, shake well. Pour over fruit and toss. Place in pineapple shells andsprinkle with coconut flakes and garnish with mint leaves.

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