FREE EBOOK

A selection of 20 irresistible
raw and vegan recipes.

Healthy and easy delicious

meals, anyone can do it!

www.doeatraw.com
DO EAT RAW

We hope that this e-book will inspire you to eat more raw food.

Even if you are not a 100% raw food eater, remember to add
as many different delicious fruits and vegetables to your routi-
ne as possible.

Suggestions:

* Any oil listed in ingredients should be cold pressed

* Use organic ingredients anywhere in these recipes as much
as you can

Disclaimer: The information provided within this recipe book should not be Useful things you should have in your Kitchen
misconstrued as medical advice, and should not be used as a substitute for a
medical evaluation by a physician. Always consult your physician for medical
advices, starting a new diet or when making a health decision. The authors  A powerful blender or/and a food processor
and publishers of this eBook and the accompanying materials have used their
best efforts in preparing this eBook, they make no representations, warranties
 A dehydrator
or assurances as to the current accuracy of the information provided and in  A strong “masticating” type juicer
no event they are liable for any damages or injury resulting from your relian-
ce upon any information provided within this eBook. Therefore, if you wish to
apply ideas contained in this book, you are taking full responsibility for your
actions.
The doeatraw team
This ebook is copyright, no part of it may be reproduced, transmitted, transcri-
bed or stored in a retrieval system, or translated into any language in any form
by any means without written permission. Enquiries should be addresses to
doeatraw.com.

©2011 All Rights Reserved doeatraw.com

DO EAT RAW
Contents
DRESSINGS SPREADS AND DIPS BREADS AND CRACKERS

Almond hummous 4 Almond pizza crust 12

Barbecue sauce 5 Onion bagels 12
Sunflower seed cheese 5 Pizzaiola Flax crackers 13

APPETIZERS AND SNACKS DESSERTS

Crunchy quick porridge 6 Blueberry jam 14

Mini sandwiches 7 Brownies 15
Simple mango ice cream 16
ENTREES AND MAIN COURSES
DRINKS AND SMOOTHIES
Beet ravioli 8
Cauliflower cous cous 9 Berry smoothie 16
and veggies Carrot-ginger juice 17
Spaghetti alla puttanesca 10 Walnuts milk 17

SALADS

Baby green salad 10

Mung beans salad 11
Spinach - strawberry 11
salad
DO EAT RAW DRESSINGS SPREADS AND DIPS

Almond hummous
Ingredients:
2 cups almonds soaked 6 hours
1 tablespoon parsley chopped
1/2 tablespoon basil chopped
1/2 cup tahini
2 cloves garlic minced
2 lemons juiced
pinch of celtic sea salt
pinch of black pepper

Description
Place all the ingredients in the blender and blend
leaving it a little chunky, if you like.

If covered, it will keep in the fridge for about 4

days.
FREE EBOOK. ENJOY

4
DO EAT RAW DRESSINGS SPREADS AND DIPS DRESSINGS SPREADS AND DIPS

Barbecue sauce Sunflower seed cheese

Ingredients: Ingredients:
2 tablespoons extra virgin olive oil a dash black pepper
2 teaspoons cumin powder 1 cup sunflower seeds soaked for at least 2 hours
1 cup sundried tomatoes 2 green onion
2 tablespoons apple cider vinegar 1 cup swede chopped
1 teaspoon garlic powder 3 cloves garlic
3 tablespoons nama shoyu 1 bunch basil
1/3 cup water 1 teaspoon nutritional yeast
1 cup dates a pinch sea salt
1 teaspoon chili powder
a sprinkle black pepper
2 chipotle Description
Add all ingredients to food processor and process
until you have the consistency you want for your
Description cheese
Soak the chipotles in 1/3 cup of water for about 1
hour.
FREE EBOOK. ENJOY

Then blend chiplotles and water with all the other

ingredients on high until smooth.

It lasts 5 days in the fridge.

5
DO EAT RAW APPETIZERS AND SNACKS

Crunchy quick porridge

Ingredients:
1 tablespoon almonds crushed
1/4 cup raisins
1/4 cup dried prunes chopped
1 teaspoon agave nectar
2 tablespoons walnuts crushed
1/2 cup apple juice
1 cup amaranth
1/4 cup dried apricot chopped
1 cup millet

Description
In a blender, blend millet and amaranth with the ap-
ple juice, then add all the other ingredients and mix
well. FREE EBOOK. ENJOY

6
DO EAT RAW APPETIZERS AND SNACKS

Mini sandwiches
Ingredients:
1/4 cup almonds soaked for 6 hours
1 large zucchini sliced
2 iceberg lettuce leaves thinly sliced into strips
1/2 cup fresh basil
1 red bell pepper sliced
1 carrot julienned
1 tomato sliced
pinch of celtic sea salt
2 cloves garlic
pinch of black pepper
3 tablespoons extra virgin olive oil
1 tablespoon pinenuts

Description
Place zucchini slices on a serving dish, add lettuce,
carrot, then red bell pepper and top with circles of
tomatoes.
FREE EBOOK. ENJOY

In a food processor, blend almonds, pinenuts, basil,

garlic, oil, salt and pepper.

Top mini sandwiches with the basil mixture.

7
DO EAT RAW ENTREES AND MAIN COURSES

Beet ravioli
Ingredients:
3 beets
1/2 cup cashews soaked 1 hour
1/2 cup macadamia nuts
1 teaspoon dried herbs
1 tablespoon agave nectar
1 tablespoon nama shoyu
1 tablespoon lemon juice
1 clove garlic
1 cup spinach
1 handful fresh basil leaves
2 green onions

Description
Place all of the ingredients except beets in a food
processor and blend until very smooth.
FREE EBOOK. ENJOY

Slice beets to a very thin width.

Spoon the nuts filling onto one slice and top with a
second.

Serve immediately.

8
DO EAT RAW ENTREES AND MAIN COURSES

Cauliflower cous cous

and veggies
Ingredients:
2 cups cauliflower
1 cucumber chopped
1 big tomato chopped
1 carrot chopped
1 bunch basil minced
2 Tablespoons extra virgin olive oil
1 pinch himalayan salt
1 pinch garlic powder
1 teaspoon lemon juice

Description
Place the culiflower in a food processor and process
until chopped like cous cous.
FREE EBOOK. ENJOY

Place in a bowl with all the other ingredients and

toss well!

Yield: 2 servings
9
DO EAT RAW ENTREES AND MAIN COURSES SALADS

Spaghetti alla puttanesca Baby green salad

Ingredients: Ingredients:
3 zucchini spiralized 4 cups baby greens chopped
1/2 cup sundried tomatoes 1/2 cup walnuts chopped
4 tomatoes 1 green apple sliced
3 tablespoons kalamata olives 1 avocado sliced
3 tablespoons extra virgin olive oil
4 green onions minced
1 shallot
2 cloves garlic 1 carrot julienned
1 bunch fresh basil leaves 4 mandarins juiced
2 tablespoons parsley 1/2 lemon juice
1 teaspoon dried oregano 1/2 teaspoon lemon zest
1 teaspoon dried thyme 1 clove garlic minced
1/2 teaspoon chili powder 2 tablespoons extra virgin olive oil
pinch of himalayan salt pinch of himalayan salt
dash of black pepper
1 tablespoon lemon juice
Description
Description In a large bowl, toss together all the ingredients and
serve immediately.
FREE EBOOK. ENJOY

Put the zucchini spaghetti in a bowl and sprinkle

with a mixture of 1 tablespoon olive oil, lemon juice
and some salt. Set aside.
In a food processor, combine all of the other ingre-
dients and blend until smooth.
Pour nicely over the spaghetti and toss gently.
10
DO EAT RAW SALADS SALADS

Mung beans salad Spinach - strawberry

Ingredients: salad
1 cup mung bean sprouts
2 cups spinach thinly sliced Ingredients:
4 green onions chopped 2 cups fresh spinach shredded
2 cups mushrooms sliced 2 cups strawberries thinly sliced
2 cups quinoa soaked 10 hours 1 tablespoon sesame seed
1/4 cup cashews chopped 1 teaspoon poppy seeds
1/4 cup pecans chopped 1 teaspoon flax seeds
2 cloves garlic finely minced 1 tablespoon cashews chopped
1 lime juiced 1 teaspoon honey
2 tablespoons tamari 2 tablespoons lemon juice
1/4 cup extra virgin olive oil 2 tablespoons extra virgin olive oil
pinch of cayenne pinch of himalayan salt

Description Description
Toss well all ingredients in a bowl. Mix the olive oil, lemon juice, honey and seeds until
emulsified.
FREE EBOOK. ENJOY

Let marinate for at least one hour to allow for the

flavors to blend. Toss in the spinach and strawberries.

Yield: 4 servings

11
DO EAT RAW BREADS AND CRACKERS BREADS AND CRACKERS

Almond pizza crust Onion bagels

Ingredients: Ingredients:
2 cups almonds soaked 12 hours 1 cup sunflower seeds
1 cup flax seeds ground 1/2 cup red onion
1 apple 1/2 cup flax seeds
1/3 cup extra virgin olive oil 4 tablespoons dried dill
1/3 cup water 1/3 cup water
1 tablespoon italian seasonings pinch of himalayan salt
1/4 teaspoon hot curry powder
1 teaspoon himalayan salt
Description
In a blender, grind sunflower and flax seeds until a
Description powder forms.
In a food processor, blend all the ingredients adding
flax seeds at the end. Stir in the the other ingredients and blend until a
dough forms, adding water at the end.
Continue to blend until mixture resembles a ball of
dough and section it into 2 balls. Roll the dough into balls.
Flatten and place onto nonstick dehydrator sheets.
FREE EBOOK. ENJOY

Place each ball on a teflex sheet and spread it around

into pizza-shaped circle. To make the hole, press a bottle cap in the middle
and remove the dough.
Dehydrate for 12 hours at 105° removing teflex sheet
after few hours. Dehydrate at 105° for 8 hours.
12
DO EAT RAW BREADS AND CRACKERS

Pizzaiola flax crackers

Ingredients:
1 cup flax seeds soaked 4 hours
1 cup sundried tomatoes soaked 2 hours
1/2 cup sunflower seeds ground
2 cloves garlic
1 red hot chili pepper
4 tablespoons fresh basil
2 tablespoons fresh oregano
2 tablespoons extra virgin olive oil
1 teaspoon himalayan salt
1/2 cup water

Description
Blend all the ingredients into a dough.

Spread onto nonstick sheets and dehydrate at 105° F

for 14 to 18 hours removing the sheets and flipping
FREE EBOOK. ENJOY

over after 6-8 hours.

13
DO EAT RAW DESSERTS

Blueberry jam
Ingredients:
2 cups dried blueberries
1 lemon juiced
6 dates

Description
Blend the blueberries with the lemon juice in the
blender.

Toss in dates and let them soak in the blueberry mix-

ture for about 15 minutes.

Then blend until smooth and refrigerate.

Once chilled it will rich the perfect consistency. FREE EBOOK. ENJOY

14
DO EAT RAW DESSERTS

Brownies
Ingredients:
1 cup pecans
1/4 cup carob powder
1 cup dates
1 tablespoon extra virgin olive oil
pinch of celtic sea salt

Description
Mix in a food processor all the ingredients and
spread in a pan.

Place in the freezer for one hour, then cut to your

desired size.

FREE EBOOK. ENJOY

15
DO EAT RAW DESSERTS DRINKS AND SMOOTHIES

Simple mango ice cream Berry smoothie

Ingredients: Ingredients:
1 fresh mango sliced and frozen 1/2 cup strawberries
1/4 cup almonds 1/2 cup blackberries
1/4 cup honey 1/2 cup blueberries
1/2 teaspoon vanilla seeds 1 cup cranberries
1 cup almond milk
1 carrot
Description 2 cups ice
Remove mango from freezer and allow to partially
thaw, it should still have ice crystals in them.
Description
Process the almonds to an almond butter consisten- Add all theingredients into a blender.
cy.
Blend until mixed.
Add the honey and vanilla and process further.

Set aside.
FREE EBOOK. ENJOY

Put the mango in a blender, and puree.

Spoon a dollop of the almonds cream onto the man-

go ice cream.

16
DO EAT RAW DRINKS AND SMOOTHIES DRINKS AND SMOOTHIES

Carrot-ginger juice Walnuts milk

Ingredients: Ingredients:
4 carrots 1 cup walnuts soaked 12 hours
2 cloves garlic 2 dates
1 lime unpeeled 2 cups water
2 inches ginger root

Description
Description Blend the walnuts, dates and water in a high-speed
Push the ingredients through a juicer. blender until liquefied and smooth.

Chill the drink in the refrigerator until ready to ser- Strain the milk to remove any walnut and date grit.
ve.

FREE EBOOK. ENJOY

17
DO EAT RAW
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