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Frederic Patenaude Presents…

 My Raw Thanksgiving 

Menu Planner 

Recipes by Dr. Ritamarie Loscalzo and Frederic Patenaude

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Raw Vegan Thanksgiving Feast

Your Menu

• Cranberry Relish

• Herbed Mashed “Potatoes” with Mushroom Gravy

• Green Beans Almondine

• Pumpkin Pie

• Savory Fruit Soup

• Layered Salad

• Apple and celery salad

• Tomato Sauce

• Beautiful Drink

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Part 1: Gourmet Raw Thanksgiving Recipes

By Dr. Ritamarie Loscalzo

In this first part, my friend Dr. Ritamarie has generously accepted to share some recipes for my readers. She’s a specialist in creating raw and healthy recipes for Holidays. The recipes are taken from her eBook: the Fresh ‘N Fun Thanksgiving Feast eBook If you would like to get more gourmet recipes like this, I highly recommend that you get her complete eBook available for only $17 at www.drritamarie.com/fredbook. She also has a DVD on the subject of creating recipes for the Holidays that I also recommend. Check it out at: www.IndulgeWithoutBulge.com

Now, the Recipes…

Cranberry Relish Ingredients: 2 cups fresh cranberries 2 pears 2 oranges, peeled 1 cup raisins or ½ cup raisins and ½ cup dates, pitted

Put all ingredients into food processor and process until almost smooth. Adjust for desired sweetness with additional dried fruit or agave nectar.

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Herbed Mashed “Potatoes” Ingredients: 1 head of cauliflower 2 cups macadamia nuts, cashews or a combination of both Juice of ½ lemon 1/4 – 1/2 cup water 1 ½ - 2 cups corn, either fresh or frozen and thawed 1/8-¼ teaspoon Black Pepper (to taste) 1 tablespoon Flax oil 1 tablespoon coconut oil or other mild tasting cold pressed oil of your choosing. Handful of fresh rosemary or choice of herbs, finely minced 1 scallion, finely minced ½ teaspoon salt or to taste

• Break cauliflower into 2 inch chunks and chop in food processor with S blade until grainy. • Put corn in blender and process until smooth. Add water if necessary, but only enough to

result in a smooth, creamy blend. It should be relatively thick. • Add nuts, coconut oil, and lemon juice to corn in blender and process until smooth. Add

water only if necessary. This mixture should be thick and creamy. • Add nut and corn mixture to the cauliflower in the food processor and process until well

combined, but not completely smooth. It should have a bit of texture, like mashed potatoes. • Place in serving bowl and serve as is (mixture should be warm from the processing) or put

entire mixture into baking dish and place in dehydrator for 2 hours to warm through. • Serve right away. The taste is best if served shortly after preparing, and changes after

refrigeration. • Add flax oil, salt and pepper to taste, and minced herbs just before serving.

Mushroom Gravy Ingredients: 1/4 cup warm water ¼ cup Brazil nuts or almonds, ideally soaked for 6 hours, rinsed and drained 1 shallot or 1 clove garlic 2 teaspoons dried mushrooms, ground to a powder ¼ teaspoon salt Pinch of pepper ½ cup olive oil

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

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

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Green Beans Almondine Ingredients: 1 pound green beans, washed, trimmed and, if ambitious, cut in half lengthwise ¼ cup lime juice 2 tablespoons olive oil 1 cup mushrooms, finely chopped 1 teaspoon sea salt or to taste 1 cup almonds, preferably soaked, rinsed and dehydrated

• Combine lime juice and olive oil in a bowl to make the dressing. • Combine green beans and mushrooms in a bowl or baking dish. • Pour dressing over beans and mushrooms and toss well, squeezing with your hands so that

the marinade penetrates. Put in salad press to help the marinating process. • Allow to sit at room temperature for 15 minutes or longer or warm in dehydrator at 140

degrees for up to 60 minutes before serving. • Pulse chop or slice almonds into small pieces, and mix into green beans. • Garnish with Crispy Onions

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Pumpkin Pie Ingredients: 4 cups fresh pumpkin or butternut squash (approximately 1 pound) ½ cup pitted dates (approximately 8 large medjool dates) 1 cup fresh squeezed orange juice 3/8 cup coconut butter ½ cup agave nectar or an additional 3/4 cup of pitted dates (approximately 12 large medjool dates) 2 teaspoons pumpkin pie spice 1 tablespoon plus ½ teaspoon cinnamon 1/2 teaspoon ground cardamom 1/8 teaspoon ground cloves 1/8 teaspoon nutmeg ½ teaspoon fresh ginger, minced fine ½ teaspoon vanilla extract 5/8 teaspoon salt ½ cup Irish Moss paste 1 recipe pie crust, pressed into a 9 inch pie plate

• Blend pumpkin with orange juice and dates until smooth. • Add coconut butter, spices and ½ of the agave or additional dates and blend until well

combined. • Add Irish moss and blend until smooth. • Taste and add additional agave nectar or dates if needed to achieve desired sweetness. Adjust

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

• Pour filling into prepared pie crust. • Refrigerate to set. • To serve warm, dehydrate at 105 degrees for a couple of hours before serving, just until the top

begins to get firm. To make Irish moss paste, soak Irish moss in water for 4-8 hours. Rinse well and drain. Put 1 cup soaked Irish Moss (about ½ cup before soaking) in a blender with ½ cup purified water. Blend at high speed until smooth.

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Part 2: Simple, Low-Fat Thanksgiving Recipes

By Frederic Patenaude

In this second part, I want to share the recipes that I created for my own Thanksgiving (although the date is different in Canada). These are not particularly complicated recipes and you can make them any time of the year, as part of your every day diet. I hope you will enjoy them as much as I do. They are not completely “low” fat but fit well within the context of an overall low fat diet. If you would like more recipes like this, check out my book Instant Raw Sensations available at www.fredericpatenaude.com/instantraw.html

Savory Fruit Soup Ingredients:

o 20 oranges (for juicing) o ½ cantaloupe, diced o 5 persimmons, chopped o 2 apples, peeled and diced o 3 ribs of celery, very finely chopped 

Make juice the orange juice using a citrus juicer (or other type) and pour it in a big bowl. Add all of the other ingredients. It is ready to serve in smaller bowls. The addition of celery to this fruit soup really makes a difference!

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Layered Salad Ingredients:

o Red or green lettuce leaves o 3 red bell peppers, finely chopped  o 4 ribs celery, finely chopped, o 2 avocado, mashed o 1 lemon (juice of) o 1 leek, finely chopped o 1 zucchini, grated o Handful of dill or fennel, finely chopped o Optional seasonings to taste: cumin, sea salt, fennel seeds 

This recipe should not be called a “lasagna” or anything resembling cooked food because it does not taste like it. But it is inspired by the various layered recipes, common in all cuisine. Instructions: You will create layers in the following order (from bottom to top):

• Lettuce leaves • Veggies mix • Lettuce Leaves • Veggie Mix • Tomato Sauce (see recipe below) • Grated zucchini

First, make the veggies mix. Cut all the vegetables (except the lettuce and zucchini) and mix together in the same bowl, along with mashed avocado. Add in the optional spices to taste. Use a lasagna bowl or simply an ordinary plate and layer the salad how I just described it. Tomato sauce goes on top, with grated zucchini over it. You can make as many layers as you’d like (up to a certain limit! The next recipe is the tomato sauce you’ll need:

Tomato sauce

o 2 tomatoes o 4 dry tomatoes (soaked in water) o handful of fresh basil  o pinch of sea salt (optional) o 2 tsp. Agave nectar (raw) 

Put everything in the blender and blend.

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Apple and celery salad Ingredients:

o 2 cups celery, finely chopped o 1 cup apple,  peeled and finely chopped o 1 avocado, mashed o 1 cup fennel finely chopped o 2 tsp. fennel seeds 

Method : Put all the ingredients in a bowl and mix well. Make sure the avocado is mashed.

Beautiful drink Ingredients:

o sparkling water (like Perrier or other) o 1 lemon o fresh mint 

Mix water in nice glasses with pieces of lemon and fresh mint.

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About Dr. Ritamarie Loscalzo

Fresh, joyful, and vibrant, brimming with energy and wisdom to guide you gently back

to health, Dr. Ritamarie Loscalzo combines experience,

education, and practical advice to make healthful eating fun

again.

Because most people bite off more than they can chew

when they embark on a new health regimen, Dr. Ritamarie

focuses on simple, effective ways to change one’s diet to

achieve optimal good health. She dishes out simple steps

with a dash of fun to motivate people to achieve their health

goals. As a health catalyst, Dr. Ritamarie provides the transformational spark to ignite

the desire of change in her clients.

Dr. Ritamarie holds a Doctor of Chiropractic Degree, and is a Diplomat of the American

Clinical Nutrition Board. She is a Certified Clinical Nutritionist, with a Master of Science

in Human Nutrition. She attained certification as a living foods chef, instructor, coach

and teacher. Her articles have appeared in Natural Awakenings, Purely Delicious,

Journal of Nutritional Perspectives and many online publications. She is the founder of

the International Association of OnLine Holistic Nutrition Providers (AOLNP) and the

author of several books.

Dr. Ritamarie can be reached on the web at www.FreshnFunLiving.com , By email at DrRitamarie@drritamarie.com

www.EatYourWayOutOfPain.com www.GreenSmoothieCleanse.com www.IndulgeWithoutTheBulge.com

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About Frederic Patenaude Frederic Patenaude Frederic Patenaude has been working in the natural health movement for over 8 years, and has over 10 years of experience in the field of nutrition, health and personal development. He is the author of several books and his articles are read by tens of thousands of people every week, in various online

newsletters. Frederic also wrote and published the book The Raw Secrets: the Raw Food Diet in the Real World: the Raw Vegan Diet in the Real World.

He also created several recipe books, over a dozen courses and information products, and hundreds of articles that have been published online and offline.

Frederic spends his time between his home country of Canada and Costa Rica.

Other books & courses from or published by Frederic   Green For Life Program

Raw Health Starter Kit

Perfect Health Program

How to Learn Any Language in a Flash For a complete list, go to: www.FredericPatenaude.com