Académique Documents
Professionnel Documents
Culture Documents
F0 R B U SY PEO PLE
Sim ple and M achine Free
by Jordan M aerin
Thisbook is dedicated to
The three people who gotm e started:
FirstEdition,2004
Printed in the USA
A c k n ow le dg em en ts :
TA BLE O F CO N TEN TJ
5
7
Preface
Introduction
9
15
19
33
43
51
61
71
Resourceg
Recipe Index
85
89
PR EFA C E
IN TRO D U CTIO N
!?zAm FO()D.
SBORBUSY?EO?E
RAW FOODSFORBUSYPEOPLE
CH APTER 1:
T H E A BC 'S O F RAW
EN ZYM ES = EN ERG Y
Living foods com e stocked with their own digestive enzym es.
W hen we eatlifeless,enzym e-less foods ourbodies m ust
create digestive enzym es pulling enerKy from other areas and
organs ofthe body,w hich is why eating cooked foods creates a
feeling ofletharo r,or the feeling thatyou wantto take a nap.
Eating raw willhelp keep yourenerjw naturally elevated.
Conserving the body's enzym e resources is particularly
im portantifyou need those resources to healfrom a serious
illness.
A DAY'S M EN U
lfthriving on raw foods is a totally alien conceptfor you,you
rflay be confused aboutw hata daily m enu w ould look like. 17l
listm ine here so you'llhave an exam ple.
B REAKFA ST :
EATING O UT
Many restaurantsofferfresh-squeezed orangejuice fruit
plates creative large dinner salads orsalad bars as w ellas
innovative salad dressings. Fora healthier salad dressing,you
can bring a sm allbottle offlax oi1with you to restaurantsand
requestfresh lem on wedges. Iusually requestfresh avocado
slices for m y salads w hich adds som e cream iness. ln the
sum m ertim e som e restaurants offercold raw sou ps like
gr pacho.
JLOW O R FM T?
The pace atw hich you r
lltransition to raw foods w illdepend on
w hetheryou're currently in a health crisis in w hich case you '
ll
probably w antto transition quickly.
A slow transition is generally m ore com fortable,and it's a
m iraculous process listening to ourbodies as they change.
Form ore inform ation lrecom m end the book Conscous Eating
RAW FO OD5 FoIBUSY PEOPLE
HO w RAW 15 RAW ?
There are m any differentphilosophies ofhealth and
spirituality that ean pique a person's interestin a raw plant
food diet.Each ofthe health system s listed below encourage a
diet consisting ofatleast75% raw living plantfoods.Their
differences lie in whetherthey recom m end eating any cooked
food atall,and ifso,whatkinds and why.
1OO% Raw Plant Food Diet-The path to discovering how
CH APTER 2:
U SIN G T H I; BO O K
In this book 1offeras znany m achine-free recipes ancloptions
as possible. Som e ofyou m ay wonderwhy.
First,m achines can be intim idating for raw food beginners.
The idea ofpurchasing and using unfam iliarm achinely can be
c.k.
.
M achine-Free O ption
s
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)= Food Processor %t.f
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ender
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z= Dehydrator
'k .4 =
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15
W ARM IN G YO UR FO O D
The tem perature atw hich a signilicantam ountofvital
enzym es are destroyed in naturalfoods is som ewhere between
l08 and 119 degrees.
W hen warm ing liquids like soups and sauces,use a double
boiler so thatthe tem perature willrise slowly. Stiroften and
18
R EC IPES
RAYV FOO D.
T FO R 85SF ?EO ?E
20
RAW FOODSFORBUSYPEOPLE
CH APTER 3:
EXC IT IN G
SA LA D ;
Green salads and fresh fruitform a strong dietaorbase forus
22
RAW FOODSFORBUSYPEOPLE
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ySIMPLEVIxAjcaE-rrEj
Keep this one hctudp. J'nakes a grectfm an'nade too.
BASIC VINAIGREW E:
1cup extra virgin olive oil
1
/2cup raw ciderorbalsamic vinegar.ora mixture
3 clovesgarlic.mincedvorW tsp.garlic pow der
2 Tb.honey oragave Syrup
Dried chilipeppers(optional)
CREAM Y VINAIGRFTTE:
Add 3-4 stalksofcelery to the BasicVinaigretle recipe
RASPBERRY VINAIGREU E:
1
/2BasicVinaigrette recipe
1pintraspberries fresh orfrozen
k'
zcup orangejuice
1chopped scallion
M ARINATED M USHROOM SO R CHERRY TO M ATO ES:
M ushroomsortom atoesvplusBasicVinaigrette to coat
90
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)7-AslxlolkEjjlxc
Tahinimakes a deliciously rich dressingforsalads.
2/3 cup tahini
1cup w ater
1pitted date(optional)
BELLPFPPER JALAD:
2 cupsdiced bellpeppers.mixed colors
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krou can whi
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1cup cashew butter
1
/2 cup w ater
3 Tb.lemonjuice
RAW FOO DS FCIR BUSY PEC PLE
1tsp.raw cidervinegar
Pinch ofsalt
1tlp.ltalian Jeasoning ordried dill
1clove garlic
1Jtalk celer'
y
Colrlbine allingredients in a blenderanclwhip untilsm ooth
and cream y.
Fbra m achine-lkee version,replace the saltand celery stalk
w ith a hitofcelery salt and m ake sure your cashew butter is
at room tem perature.
pe7
?B@Avo cA Do DRESSIN G
'
3-4 Tb.lemonjuice
1clovegarlic
1handfulofraw olive:
2 Tb.Iemon juice
1Tb.olive oil
26
&
''cHlxEsECELERY SALAD
4 tasteqftheOrfertf.
6 stalkscelerv
1Tb.raw cidervinegar
1Tb.5e5am eoil
l'i
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27
Thebestreci
pe Ievertranslatedfrom Betty Crocker.
l
/i sm allhead ofcauliflow er.chopped
I
/Zbellpepper.chopped
'
ZZcup chopped green beansorbroccoli
1ki cupsmandarin orange segm ents
3 Tb.lemonjuice
3 Tb.flaxseed orolive oil
1tsp.maple syrup orhoney
1
/1tsp.orangezest
5altand black pepperto taste
ser'
ve on a bed ofspinach,and garnish w ith chives
Toss allingredients and allow to m arinate forthree hours at
room tem perature,stirring often orovernightin the
refrigeratorpstirring occasionally.
F'or a m ore portable version skip the green beans or
broccoli and add l-2 cups ofchopped spinach ,allow ing itto
m arinate and reduce within the salad.
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w LIGHT JUM MERcoLEsLAw
Click yourheels three tmes,and you'
llhave itmemorized.
1
Z2cup pecansorwalnuts.ornutsofyourchoice
W cup sesame oi!
2 Tb.cidervinegar
28
1
/acup sun-dried tomatoes,Joaked 15 minutes.chopped (opt.)
1tsp.fennelorpoppyJeeds(optional)
saltand black pepperto taste
Sliee the cabbage and carrots by hand or use a m andoline. If
you wantto finely shred the cabbage and carrots use the
shredding blade on a food processor.
Toss allingredients and allow to m arinate atleastone hour
stirring often.
3 green onions.sliced
1carrot,grated
:
/1 cup rairinsorcurrants
4Tb.appleJuice.or2Tb.agavesyrup
3 Tb.olive oil
1Tb.raw cidervinegar
1/2tsp.dl'
y muitard (optional)
Saltand pepperto taste
Toss a1lingredients together and m arinate for 2 hours atroom
tem perature stirring often orovernjghtin the refrigerator
stirring occasionally.
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J)CREAMY plxEAppl-ESAI-ADS
4 sweet,tropicaltreat.
W cup pineapplejuice
1Tb.Iemonjuice
K Tb.olive oiI
2 tsp.dried dill
3 stalkscelery,Jliced
3-4 scallionsschopped
!
/2cup walnutsorpecans
W cup parsley.chopped
Creamy Pineapple Sauce
saltto taste
W hisk or blend sauce ingredientstogether. lfusing a whisk
m ake sure the nutbutteris atroom tem perature. lfusing a
30
&
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)I7EJTIVESALAD GARXISHES
These are greattopped Lt/th avocado slices.
iourCream (page39).OR
TANGY M ARINADE:
W cuporangejuice
2 Tb.lemonjuice
1Tb.olive oil
1Tb.orangezest
Pinch ofcayenne
lt's easiestto m ake a week's worth ofthese salad garnishes by
using the shredding blade on a food processor,buta
Rzqbt/FOODSFO;?81
J5FPEOI
JLE
31
Q spaou'r;DEMYSTIFIED
The trick is drtthe tim ing.
&
.'SPROUTED LEXTILSALAD
Usepletzty o-ftorrtato clrtd serve tt/
th (zgreertstzlcd.
11
/2cupssprouted lentil;
1l
/i cupschopped tomatoes
!
/'
i cup each chopped onion and bellpepper
2 Tb.lemonJuiceorraw cidervinegar
4 Tb.olive oil
CH A PTER 4:
M A RIN A D ES
A N D O T H ER
W ET JTU FF
These recipes are m y favorites because they punctuate the
ease and sim plicity ofraw foods. Chop up a batch ofyour
favoriteveggies,add a m arinade and m unch on them fordays.
H ere's the easiestw ay to m arinate: Sim ply sealyour
vegetables and m arinade ofchoice in an air-tightcontainer.
leave iton your counter for a few hours'and shake tup
wrheneveryou w alk by. O r ifyou leave the containerin your
refrigerator,you can give it a shake when you go in there for
som ething else.
Anotherbonus:when you use m arinades that include
34
RAW FOODSFORBUSYPEOPLE
1-2 clove,garlic
1Tb.freihlimeorIemonJuice
1tsp.honey oragave syrup
Black pepperorcayenne
1Tb.unrefined sesam e oroliveoiI
O m itNama Shoyu
Kabobs(page 66).
l?/,
u FOO DS FOP 8t?SY PFOPLF
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;,ALMoxo BUTTERM ARIXADE
Fou ccn m ake f/zs rich sauce as spicy as you Iike.
&''MoaoccAx MARIXADE
4 blend q/-exoticflavors.
2Tb.freshlemonJuice
2 tsp.honeyoragavewrup (optional)
1tsp.dried orange peelorsaffron (optional)
W hisk the m arinade and toss with vegetables ofyour choice.
Allow vegetables to m arinate for 2-3 hours atroom
tem perature,stirring often,or overnightin the refrigerator,
stirring occasionally.
lsuggestincluding fresh chopped tom atoes and bell
peppers w lnen using this sauce. It's also a good m arinade for
shredded yam .
RAW FO ODS FCIR BUSY PFOPLE
&'cuaRlEo APPLEMARIXADE
This sctucc is greatbfpft/zcarrots.caulfl
'olt/ercllzcfbellpeppcrs.
W cup applejuice.preferablyfresh
2 Tb.unrefined sesam e orolive oil
2-4 Tb.diced onion
lkabobs(page66).
&
' szEcHw Ax MARIXADE
This ds apower
fulscluce bestmccseft/ftzrdcc witke.
W cup unrefined sesam eoiI
3 clovesgarlic.or72tsp.garlic powder
1tsp.dry m ustard
1,4 tsp.crushed red pepper.orm i
nced hotpeppers
Kahobs(page 66).
L'
XARA M ARIXADE
o*
'u4m M ARI
'
2 large tomatoes
2 Tb.olive oil
1tsp.cidervinegarorlemonjuice
2 Tb.ltalian gearoning
1smallclovegarlic
ordehydrateyourselffpage68j.
38
2-3 clovergarlic,orI
/Z tsp.garlicpow der
1-2 Tb.honey oragave syrup
('t.so u a CREAM
?,.u:a.
.,
/4cupIemonjuice
kistalk celery.peeled and chopped
Pinch ofsalt
'
2 Tb.pineappleJuice,plu;/4cup pineapplechunks
W cup chopped onion
1tsp.ialt.orto taste
!,
4 tsp.each paprika and black pepper
&'t'
*.
lBARBECUEPORTOBELLO
4 hearty m ealyou cahzcreafe to suitpottr-tastes.
VegetableKabobs.madewithchunksofPodobello (page66)
PineappleBarbecuesauce (above)
CrispyOnionToppers(page66)
For a satisfying entre drizzle the Kabobs with Pineapple
B arbecue Sauce and garnish w ith Crispy O nion Toppers.
For a m achine-free version sim ply toss m arinated
vegetables and Portobello w ith fresh chopped tom ato and
pineapple chunks,and drizzle with a little m aple syrup.
40
M W FOODSFORBUSYPEGPLE
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t,oulcKEsT Glu vy
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So simple,youJllwandertvhere fr'
s been allyourp!)
/.
34 cup w ater
1Tb.unpasteurized miso ofyourchoice
2 Tb.raw alm ond butterorsesame tahini
1.
,p
j,
... CO U AG E Pl
E
:
/9cup chopped spinach (optional)
2 Tb.each olive oiIand Nema Shoyu
41
2 cupschopped cauliflower
W cup lemonjuice
2 Tb.olive oil
1clove garlicvorW tsp.garlic powder
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C H A PTER 5:
44
RAW FOODSFORBUSYPECPLE
1
ZzTb.raw almond butter
1cup w arm orhotwater
% cupchopped vegetablesormushrooms(optional
)
1chopped scallion,garnish
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y,ajcs Auuoxo joup
.
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...
t.
2
2Tb.lemonororangejuice
1Tb.Nama shoyu
45
& y.
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y,CREAMY AVOCAoo joup
Avocado = 51n00th +Satisfying
2 Iarge avocados
l
Z2cup w ater
3Tb.lemonjuice
1clove garlic.or1
4 tsp.garlic pow der
Salt.orBragg'sliquid aminos,to taste
2 Tb.ltalan seasoning
Cv
'
k
)co o L CUCU M BER 5O UP
.o
sAs
'
fxfscrisp,refreshing soup Ltpfl?soot/'
tepourdfgestfon.
2 Iarge cucumbers,peeled,seeded and chopped
W cup Iemonjuice
1tsp.salt,orto taste
W aterto thin
46
Q'
;
.@.
vz'TANGY FRUIT joUps
qnpfruitcclrtbe usedforsoup,'z/if/za bitoffresh rrlut.
Add nutbuttcrortahinifora richerbase.
x
EZ FRUIT SO UP:
!#zcup applejuice 0 R 1whole apple.chopped
1-2 cupsorangejuice
W cup chopped freih m int
#w)
'FREJH TOMATO soups
Use organic,tipe tom atoes. These recipes build on each other
SO #0N CfltlS/JJ/Simp lqh OrW tCrflzv.
1stalk celery
/2bellpepper,chopped
2 Tb.fresh balil.or1tsp.ltalian Seasoning
2 tsp.lemon juice
Salt.cayenne,and minced hotpeppersto tarte
GO-GO GAZPACHO :
Blend adash ofcidervinegarw ith the RealTomato soup
48
..
.. .
rrhzk
(4)Bo RicHT
kitsp.paprika
Chopped scallions
Chopped red orgreen cabbage
Chopped carrots
sliced celery
Chopped apple
Diced avocado
49
Lo
BI
<d 'FRESH co Rx CH O w D ER
'
1tsp.ground ginger
Pinch ofcayenne,orminced hotpeppers
CH APTER 6:
D IP T H IS,
D IP T H A T
Dips are fun,there's no doubt aboutit. They are com m only a
party food are they not? From guacam ole to salsas nut
spreads,garliclty pates,and fruitdips,these versatile dishes
willgive you thatparty feeling any day ofthe week.
Furtherm ore,they're nutritious. Avocadoes nuts and
sprouted seeds are a greatw ay to get high-qu ality protein ancl
essentialoils in your diet.
lhave also included NoriRolisin this chapter,which you
52
Q AvocAoo STRAIGHT up
Take advantaneofthe ?ztztum !creaminessofavocado.
1ripe avocado
1
/z lem on orIime
Saltand pepperorcayenne
CarrotstickrorFlax Crackers
Cutan avocado in half and rem ove the pit. Squeeze fresh
Rich ctnt
f ltutritious epen uphen you 're rza tu sh.
1ripe avocado
ltalian Seasoning
ltalianorgarlic-flavored FlaxCrackers(page68)
Chopped olives.onion peppers,zucchini.and mushrooms
Spread fresh avocado on Flax Crackersyoup
ve boughtor
dehydratcd yourself sprinkle w ith Italian Seasoning ancltop
with veggies ofyourchoice. Voilal
Q KITCHEX 5lxKcuAcAMoLE
Perfecti.
vhetheryou onl,
!yhakleafew ntinutestotvhi
p something
up,oryou really ztptzntto show off
2 ripeavocadoes
2-3Tb.Iemon orlimejuice
1-2 clovesgarlic.m inced.orW tsp.garlicpow der
W c.m inced red onion
O PTIONALADDITIONS:
M inced bellpeppers.hotpeppers.orcayenne
Chopped cilantro orparsley
Pine nutsorsuntlow erseeds
Add 1
/zTb.fresh grated ginger,or1tsp.ground ginger
Rellenos(page 70).
Guacam ole doesn'tkeep well so ifyou m ake itahead of
((
D.
,
'(1
.
#)FRESH 'roMA'ro SALSA
Use the best-quality,ri
p esttom atoes you can .#nd.
11
/2 cupschopped tomatoes
1-2Tb.lemon orlimejuice
M inced peppersofyourchoice.to tarte
2 clovesgarlic,m inced
1tlp.5ea salt.orto taite
CarrotChip Nachos(nextpage).
Y1
t 'CREAM Y TO M ATILLO SALSA
'
&ow>
1minced jalapeno.orpeppersofyourchoice
K-1Tb.lim ejuice
W cup orangejuice
!4 tsp.salt.orto taste
1ripeavocado
Blend a1lingredients untildesired consistency. Ifusing hot
peppers,add conservatively and lctt'
he salsa rnarinate foral1
hourbefore adding m ore.
;
F'
Q'
)v:
aCARRO T CH IP N ACH O S
q,
u
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.,.
,t
M inced jalapeno.orhotpeppersofyourchoice
Sweetcarrots go very wellwith guacam ole dips and salsas so
m ake this dish as sim ple or decadentasyou wish. Fora
fam ily ora party,m ake everything,including Flax Crackers
kl'
q
t
ED ALM O N DS
,)REFRI
,
!/2cup lemonjuice
1-2 clovesgarlic,minced.orW tsp.garlic pow der
Sel
a,e with dippin'veggies orFlax Crackers (page 68) or
include in a pileofCarrotChip Nachos (seeabove).
56
. .
& (.
,
g-t,lxsTAxT clxxAMox FRUIT DlP
.,
Sinw ly heavenly.
kicup cashew ormacadamia butter ortahini
W cup orangeJuiceorwater
W cup honey oragavesyrup O R /2 cup softdate;
1tsp.vanilla extract
1Tb.cinnamon orpum pkin pie spice
l
/itsp.orange zert
t'
s)
'r olp
w.. VER y BERRY yRul
Fou ltpou'tbelieve w hat's n dt.
1ripe banana
/2ripeavocado Nup,avocado)
1l
/i cupsmixed berries.freh orfrozen
1-2Tb.Iemon ororangejuice
1-2 tsp.Iemon ororange zest
1Tb.honey ormaple syrup,or1
/zTb.date sugar
Chopped freih mint,ora pinch ofdried mint
Pinch ofsea salt
B lend al1ingredients untilsm ooth and crealny.
RAW FOO DS F(3R BUSY PEO PLF
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.
.
rn 3
-1!i'
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N O RIRO LU
EZ NoriFilling(seebelow).OR
Jweet& SourCarrotPate(nextpage)
Thin 5trip5ofcarrot cucumberand bellpepper
5lice5ofavocado
sproutsofyourchoice
shreddedcabbageorlettuce(optional)
Chopped cilantro (optional)
Cuta large sheet ofnoriin half. Spread about 3 Tb.ofyour
filling ofchoice along one ofthe narrow ends,l2inch from the
edge. Lay allyourveggies on top ofthe filling,and rollthe nori
away from you,sealing the edge w ith a little wateratthe other
end.
Sen ,e w ith Nam a Shoyu and w asabi. Itadakirrtasul
(D EzxoRlFll-l-lxc
Machinefreeforquickpreparation.
1/3 cup raw tahinioralm ond butter.atroom tem perature
3 Tb.unpasteurized miso ofyourchoice
1Tb.honey oragave syrup
58
M W FOOD5 FORBUSYPEOPLE
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V ERSATILE SU N FLO W ER PATE
.
4 srnoolh,proteitt-packed basicpate.
1
Zacup lem onjuice
1-2 Tb.Nama shoyu
1large clovegarlic.mincedsorW tsp.garlicpow der
W cup chopped scallions
Pinch ofcayenne
You can sprokltyourow n su ntlower seeds orbuy them from a
M W FOOD5FORE?U.
CYPEOPLEF
5t
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C H A PT ER 7:
D EH Y D RAT IO N
FO R T H E RO A D
M achine-free dehydration is possiblepbutonly ifyou live in a
very hotclim ate and can dry yourfood in the sun! As forthe
restofus...
lfIwere to recom m end any m achine forbusy people,it
would be a dehydrator.
D riecl foods are extrem ely convenient for people on the go
since they'llkeep w ellin a desk drawer glove com partm ento1
backpack.
Using a dehydrator is easy and foolproof. Sim ply set the
tem perature to l05 degrees,putthe food in,and turn the
m achine on. The recom m ended drying tim es are extrem ely
flexible'I'
ve forgotten aboutm y dehydrating food for up to an
extra tw elve hours and al1w as well.
By dehydrating you rown foods,you 'llbe able to avoid
com m ercially dried foods,w hich are cooked athigh
tem peratures and often include added oil sweeteners
chem icals and preservatives.
61
62
RAW FOODSFORBUSYPEOPLE
Use literally any fruityou'd like. Bananas and apples are easy.
Stl-awberries m ango and kiwis are especially tasty.
Fillyourdehydrator trays with sliced fruitofyourchoice.
Turn your dehydrator on and allow fruitto dry for8-12 hours
or m ore .
(.B'
)(D%r.yau l'r LEATH ER
..p> sw
,.
2 cupsoffruit
suclaaswater,applejuice grapejuice,orangejuice,or
63
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nr
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4
EE'r SEED BA RS
Sticky slz/eefandpelfectlyportable.
2 cupssesame/hem p/sunflow er/pum pkin seed mix
5-6 Tb.Raw honey,oragave ormaple syrup
Pinch ofsea 5alt
t<n.b)
-raus ZES-IS
M cl
64
RAW FOODSFC)f
BUSYPKOPVE
yzi,uiji
tj,N UT BUTTER CO O KIES
1Tb.vanilla extract
Pinch of5ea salt
Ifyou're as1a.
.
5),(er...1m ean busy)aslam ,you'lllike this
trick Iuse for shaping cookies. Ifyour cookie dough turns out
too stiffordrj,,shaping the cookies w illrequ ire either rolling
and re-rolling the dough outbetw een wax paper sheets and
cutting it or shaping itinto unattl-active w ads w ith your
hands. M y shortcutincludes adding water to the cookie dough
untilit's softenough to be form ed into pliable balls, lthen
place a solid dehydratorsheetin frontofm e on the counter
and throw each ballofdough at the sheet. They splatinto
perfectcookie shapes,w ith no trouhle atall! A dding the extra
w ater m akes forextra drying tim e ofcourse but1don '
tm ind
w aiting. T/zcf's effortless.
65
t#)cRlspyoxlox ToppERs
'
t#a
VEGETABLEKABOBS
'
66
tb
)FlAvo RED
ad'
'
Crulhed garlic,orgarlicpowder(optional)
Cruihed red pepperorcayenne (optional)
RAW FOODSFORBUSYPEOPLE
67
tv'Dt
ytA x CRACKERS
JXC-'
.
Try fhp
'
s expetjment:Soak Jo cup (TJJX seeds fu !.
1csup of water
for3 hours. Stickyourjingerd?zf.Novyou icnouptvhy.
J1(zx
crackers are so easy to makc: It's thc gool
2 cupsflax seedJ
4 cupsw ater
Salt.5pice5orvegetables(seebelow)
K cup 5e5ameorhempseeds(optional)
F'
or a blender-free verson,soak 11% seeds as described above,
spread the fIa'
,
N seed goo onto solid dehydrator sheets and
sprinkle with yourehoice ofsalt,garlic powder,ltalian
seasonings,cayenne,or Chinese s-spice.
Fbr m ore com plex flavors,you ean use a blenderto lique'
fy
the veggies and spiees ofyour choice in the water before
68
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6'(6,
)PESTO-JTUFFED VEGETABLE;
Oh and a goodpestodeservesp'
eshgarlic.
1/3 cup pine nuts,Joaked 10-20 m inutes
2-3 clovesfresh garlic,minced
l/acup chopped parsley
1
/acup chopped fresh basil
%.
1Tb.oliveoi1
Pinch ofsalt
' :1
RAW FOODSFORBUSYPEOPLE
69
tF)'
)D'(
'RAw SO M E RELLEN O S
M uy bfcn/
OnebatchofM exicanPate(page59)
Anaheim pepperr.orpepperlofyourchoice
Zucchini''boats''
70
C H APTER 8:
A LM O ST EFFO RT LEC;
D ESSERT S
71
72
4 ripe apples,pears,orpeaches,sliced
2 Tb.lem on juice
1tsp.lem on zest
X cup appleJuice
1Tb.cinnamon orpumpkin pie spice
1Tb.agaveormaplesyrup (optional)
K cup raisinsorcurrants(optional
)
!/
4 cupchoppedorground pecansornuts(optional)
Toss a1lingredients and allow to m arinate foratleastan hour,
&'BERRIESROM AXOFF
Traditionally rntzdelz/f/'
la dash of Cointreau liqueur.
1pintfreih Jtrawberriesormixed berries
9/
2cup orangejuice
!4 tsp.orange zest
2 Tb.date sugaroragave syrup
W tsp.cinnamon (optional)
Chopped almondsto garnish
Sim ply m arinate the straw berries for an hou rorm ore and
enjoy.
Top thisdessertoffwith Orange Cashew Cream (page79)
for a truly decadenttreat.
Q Sw EET SPREADS
Lick itoffyourhands,andfeellikea kid cfmfn.
Raw almond orcashew butter.O R
W cup tahinimashed w ith 1Tb.honey oragave iyrup
Celerv orcarrotitick;
Apple slices.with fresh berries
Banana.withCarobsauce(page76)
A batchofNutButterCookie;(page65)
Sm ear nutbutter and sweetened tahinion absolutely
anything.
.
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.
s
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Fo?
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su
,
.,.
4 nafum d,ji'
ozen treat.
2 cupsfrozen fruitofyourchoice
2 Tb.sw eetenerofyourchoice
!/4cupraw carobpowder(optional)
W cupfruitJuiceOR InstantCreamerorAlmond M ilk(optional)(page
76)
Softerfruts work best such as bananas,strawberries,
peaches and m angoes.
Peelyourflazit,ifdesired,before cutting itinto sm allpieces
and freezing.
74
7N IRVA N A BARS
Rollup yoursleevesforthistlne.
!
4 cupsground walnuts
1cup ground cashews.macadamiasoralm onds
1cupdried coconut(optional)
K cupraw carob powder(optional)
1cupalmond butter(atroom temperature)
k'
acup maple syrup,ormore to taste
W cup flaxreed oil
Pinch ofsea salt
/
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u LBI'CA RO B SAU CE
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Thisgoest/pe//onjustaboutq/w fhfnj?.
1cup raw carob pow der
1
Z2 cup pitted softdatel,soaked 10 minutes
/2cup maple oragavesyrup
2Tb.oliveorcoconutoil(optional)
2Tb.vanillaextrad (optional)
M EXICAN CARO B SAUCE: Add 2 tsp.cinnamon
A blenderworksbestwith this sauce though you can use a
whisk ifyou substitute additionalsyrup for the dates and use
the olive or coconutoiland som e elhow grease. Add a little
w ater ifthe sauce is too thick.
tJ
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- .: CREAM Y PU DD I
NGS
zltzoctzclt),banana anJ softnuts make creamy puddings.
AVO CADO BM ED PUDDING:
1ripe avocado
1ripe banana O R W cup pitted dates.soaked 10 minute:
1
/1 cup berrierO R W cup raw carob pow der
2 tip.vanilla extrad
<y,
y
)
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l
L
#
(;
6 datei,ioaked up to 30 m inute;
2-3 peaches.ormeatand w aterfrom oneyoung coconut
2 tsp.vanilla extract
1tsp.cinnamon (optional
)
NUT BM ED PUDDING:
1cup cashew ssoaked 30 m in.,oralm ondsJoaked 8 hrs.
W cup water,orangeJuiceorcoconutwater
1ripe banana O R W cup pi
tted dates,soaked 10 m inutes
1
/1cup dried orfreshcoconut(optional)
sliced banana orfrelh berriesofyourchoice
Forthe avocado and banana hased pu cldings,sim ply w hiy up
allingredientsin a blender or m ash by hand ifnotusing
dates. U se a spatula to scrape the sides ofthe blender a few
tim es during blending.
For the nut-based puddings,blend the nuts and water or
juicefirst,untiltnlly sm ooth,beforeaddingtherestofthe
ingredients.
V
s,j
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A
ya
w H ALVAH SH AKE
Sesame tahinimakesfora Kic?land creamy slm ke.
2-3 Tb.tahini
1Tb.alm ond butter
1fresh orfrozen ripe banana
2 datesvor1Tb.honey oragave Syrup
Dash ofvanilla extract
3-4Tb.raw carobpowder(optional
)
1
/2-1cup w ater
t
''* 'CARAM ELAPPLE SHAKE
.;
..r.)
Deccldencc dn (zglass.
1apple.cutin chunks
1cup applejuice
2-3 Tb.almond butter
2 Tb.maple Syrup,O R 3 pitted Joftdate;
Dash ofcinnamon and nutmeg
1ripebanana(optional)
O M NGE PECAN JHAKE'
;
U5e l
/2cup pecansinltead ofalmond butter
78
RAW FOODSFORBUSYI
DECITL
'
W -W cup orangejuice
2 Tb.almond butter(optional)
Dashofvanillaextract(optional)
Blend allingredients untils11100th.
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,
s DATE N UT LO G S
1
.6 cup dates,dried apricotsorfigs.soaked 30 m inute;
1cup pecans.walnutyoralm onds ground
1cup dried coconut
1tsp.cinnam on orpum pkin p;e spice
batterinto sm alllogs 1
/2-3/4 inch thick,and rollin dried
coconut. Chilluntilstiff.
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80
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.,.
9 Axltm -cAcAo LA'I''
Usc raw cacaofora newfashioned cappucci'ko! Usea hzuf-rnf/k
bagforextra smoothness.
Uacup raw cacao beans,soaked overnightin 2 cupswater
2Tb.cashew ,m acadam ia oralm ond butter
drinks,you'
llenjoy this rich healthy alternative.
Com bine soaked cacao beans and w aterw ith the nutand
seed bu tters and blend for severalm inutes. Putthis m ixture
through a nut-m ilk bag or a fine strainer to rem ove the solid
pieces. Take your tim e w ith the nu t-m ilk bag,ifusing,
squeezing gently so as notto tear it. Return the liquid to the
blender,adding the restofthe ingredients,including
sweetener,vanilla salt,and m aca,ifusing. Blend well. The
heatofa Vita-l
klix willw arm the beverage,oryou can w arm it
using a double hoiler.
lnterestingly raw cacao does notcause the excitem entof
the nervous and circulatory system s or the accelerated pulse
81
82
RP
At!/EOODSFOR BI
JSYPFOPLE
R ESO U R C ES
*
IN D EX
RAW FOODSFORBUSYPEOPLE
83
84
Bruce,Elaine. LivilkgFoodsforRadiantHealth.
Cobb,Brenda. The LivingFoodsLifestyle.
Cousens,G abriel,M .D . Conscious Jrc/f/zp.
1T4?.
Szekely,Edmond Bordeaux trans. TteEssette Gospelof
Peace.
Wigmore,Ann,Dr. The Hl
iwocratesDietand Health F'
rojyrctm.
W olfe David. Eating /clrBeautp.
W olfe D avid. The Su/z/bocsDietSuccess Spslgrrl.
-
RAW'FOODSFORBUSY PEOPLE
g5
Izrbra?z!Lqfe.
RAW RECIPE BO O IG
Baird,Lori,ed. The Complete Book q/-Ra?apFoocls.
Calabro,Rose Lee. Living fn fhc Raw .
Cousens,Gabriel,M .D. and the Tree ofLife Caf Chefs.
R ainbow G recn Live Food Cuisine.
Juliano. Raw :The Uncook Book.
Levin,Jam es,M .D. l/ibrqntLiving.
Malkmus,RhondaJ. RecipesforJvf/'
e7Roma God'sGarden.
.
(VHS)
Day,Lorraine M .D. CancerDoesn'
tScareMemnprlzore/(VHS)
Day,Lorraine,M .D . Fou Ccn'
tImproveon God.(VHS)
Malkm us,George. How tollmntztc Sck?zess.(VHS oraudio)
RAW LIFESW LE M AGAZIN ES
86
RAW FOODSFORBUSYPEOPLE
87
hippocratesinst.org (561)471-8876
Living Foods Institute,Atlanta,Georgia
livingfoodsinstitute.com l-800-844-9876
N ationalHea1th Association various locations
tr gleNvoodwellnesscenter.com (301)898-8901
TreeofLife Rejuvenation Center,Patagonia,Arizona
www.treeoflife.nu (520)394-2520
88
RECIPE IN D EX
Alm ond M ilk,Instant
Aim onds,Refried
76
56
53
Gravy,Ouickest
41
Avocado StraightUp
Barbecue Portobello
Barbecue Sauce
Bernes Rom anoff
Carob Balls
Carob Sauce
Carob Sauce Mexlcan
Chocolate M llk Rich
CitrusZests
CO LESLAW S
LightColeslaw
Pineapple Coleslaw
Sw eetRed Cabbage
COO KIES
Dehydrator Cookles
Batkana Cookies
Carob Cookies
terCookies
aVU?But
Splcc Cooktes
Nil-vana Bars
53
40
40
73
80
7(;
76
81
64
Guacamole
Guacam ole Pum pkin
Ice D ream
Latte Flavored
Latte Vanllla-Cacao
M ARINADF)S
Alm ond M arinade
Citrus M arinade
Curry Apple Marillade
M arinara M arinacle
M editerranean Mar.
M oroccan M arinade
Polyneslm aM arinade
54
54
74
8l
8l
Cottage Ple
Cream er,Instant
Date NutLogs
Flax Crackers
Aslan Flax Crackers
Itolian Fdtz.vCracker.
s
M exica'tF/rpa'Crackers
SimpleFla.vCrackers
Fl'
uit,Cinnam on-stewed
Fruit,Dried
FruitDip,Cinnam on
FruitD lp,V ery Berry
FruitLeather
Apple Pearlreather
28
Muwed fqep'
r!/icatlzer
TropicalFnzdfIueathe'
8zechwan Marinadc
M arinated M ushroom s
75
41
76
80
68
73
63
57
57
M annaled 'l'onlatoes
M ashed ddpotatoes''
Nachos CarrotChip
NoriRollFilling,EZ
NoriRolls
NutM arinade,Honcy
NutM arinade,Salty
Onion 'lbppers,Crispy
Party Balls
Pates
x4sl
(,IltPate
AlcxfcctnPute
Su?'
.#t
RuJca?
'Fate
Sw eet(%5SOIJ?'Pczle
Pesto-Stuffed Veggies
Pizza Sauce
36
39
37
38
35
36
35
35
37
23
23
42
56
58
58
67
67
66
80
59
69
38
89
Puddings
Alpclct-tdclJltzdtffngs
.l
Elalyqnc Puddlngs
NutFtzclckngs
Rellenos ltawsom e
SALAD DRESSINGS
Avocado Dressing
Avo-Tom ato Dresslng
Ranch D ressing
TahiniDresskng
Vjn m grettes
Basic W rlcrfgrctte
Crea?n17W lkagrcrfc
Rasp bevry Vinaigrette
Salad G ar'nlshes
SALADS
BellPepperSalad
Cauli-orange Salad
Chinese Celery Salad
CoolM intSalad
Jordan'
s SlackerSalad
PineappleW aldorf
Sprouted LentilSalad
Tabouli Raw esom e
Salsa,Cream y Tom atillo
Salsa,Fresh Tom ato
SHAKES
Caram elApple Shake
Halvah Slaake
Jordan's PowerShake
Orange Pecan Shake
SOU PS
Alm ond Soups
M iso.q/??lort(fSoup
Nutl2/BroccoliSbup
Avocado Sobtps
zqvocado Cd
lrws Soup
/ltocclto Green Soup
.
A tpocacfo A'
fex Soup
A vocado Stpup
Borscht
A upftlrtg Borscht
Jupce RorFtarsc/zt
CoolCucum berSoup
Corn Chow der,Fresh
Curry Coconut Soup
FruitSoups
EZ &?'uitSotzp
F'uitfor-l
7in?lerSoup
RealFruf/Soup
Woldo
fSoup
24
28
27
26
26
30
78
Crecm ofTomato
Go-Go Gctzpacho
RealFtpp?ltpto Soup
Soui'Cream
Spaghetti
Sjarouts Dem ystlfied
Sweet Seed Bars
Sweet Spreatls
Vegetable Ikabobs
W hipped Cream
Apple Crctxm
Caslw w Crean'
CocottutCveoln
Lem oCrea'n
Orc/ge Crecpn
Nutty Caullower
J?lch Alttkond Soup
90
46
50
50
47
39
38
32
64
74
66
79
,
J&.. n.
& & #
Update.
on Future Projecl's
PIu5:
Q uick W eb Linkq
to the resourcesand prcductsyou need m ost!
M ailing Address:
Jordan M aerin
PO Box 40056
5an Diego,CA 92164-0056
RAW FOODSFol?BL/SFCJEOPVE
91
92
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