Raw Food Made Easy For 1 or 2 People

Raw Food ade:::asy FOR I OR Jennifer 2 PEOPLE.: Cornbleet METROPOLITAN LIBRARY SYSTEM “SERVING OKLAHOMA COUNTY” ...

Author: Jennifer Cornbleet

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Raw Food

ade:::asy FOR I

OR

Jennifer

2 PEOPLE.:

Cornbleet

METROPOLITAN LIBRARY SYSTEM “SERVING OKLAHOMA COUNTY”

Book

Publishing Company

Summertown, Tennessee

H

© 2005 Jennifer Cornbieet

Warren Jefferson Jennifer Girard, Warren Jefferson Warren Jefferson..

Cover

design: photos: interior photos: Interior design: Cover

All

rights

by

Gwynelle

reserved. NC)

means

Dismukes

portion

of this book may he

reproduced

whatsoever, except for brief quotations in reviews,

any without written

permission

from the

publisher. On the fro~t

Published in the United States Book

by

Tropical

On the back

156

1-88&-260-8458 Printed in Canada

ISBN43 9784~57067-175-3 iSBN-b 09

1-57067-175-3 08

6 5 4 $ 2 1

07 06 05

Cornbleet, Jennifer, 1.972Raw food made easy

p.

:

for 1

or

2

people / Jennifer

Cornbieet,

cm.

End udes index. ISBN 1-57067-175-3

Cookery (Natural foods) 4.

Cookery

cover:

California Rolls, page 112

Summertown, TN 38483

1.

page

Publishing Company

P.O. Box 99

10

cover:~

Fruit Tart,

2. Raw foods, 3. Cookery for

one.

for two. L Title.

TX741 .C674 2005

641.563--dc22 2005019528

To my

Spir~tuàl

Master and

Adi Da

Samraj

Teacher,

Contents 6

Acknowledgements Introduction Kitchen

9 12

Setup 17

Raw Basics Tools and Advance

Techniques

21

Preparation.

•27

Breakfast

37

. .

Juice

38

Fruit

46

Cereal

51

Menus for Lunch and Dinner

Lunch and Dinher

55

61 62

Dips,Pâtés,andSavorySauces Soups

74

Salads

84

Salad

Sandwiches

106

Entrées~:1I0

Vegetable Dessert

98

Dressings

..:~

a...

122

Side Dishes~

133

~.,

•.

. .

. .

Cakes Cookies, and Bars

Crisps, Pies, Mousses,

and Tarts

Puddings,

Resources

134

143

and Sweet Sauces

Shakes and Ice Creams

Glossary

~..•,.

158

167

172

181

“I

Acknow~edgments. So many friends and students

over

the years have

requested

a

book of sim

ple, healthy, and delicious raw recipes. They wanted economical, practical, and quick-to-prepare food for one or two people. The dishes had to be famil iar tasting and flexible, so that a variety of people, from raw food enthusi asts to. traditional diners, could enjoy them. I wrote Raw Food. Made Easy in’ response. to these desires. My gratitude to all of you. My

heartfelt thanks and

appreciation

to

Keyvan Golestaneh,

the holistic

health

practitioner who introduced me to the raw fOod diet. Keyvan is a gifted therapist and healer. Working with him showed me the connection between my lifestyle and my physical and emotional health, and helped me heal and become whole. I am truly blessed by his guidance, knowledge, wis dom, compassion, and healing on all levels. ‘

.

.

.

.

.

Thanks to Nomi Shannon for,

teaching

the’ first’

raw

food class I

attended years ago. After this class, I knew I would teach .raw food And thanks to my friend Nicole Freed for sion

My

and for her

bramstorming

thanks to the staff of

encouraging me

sessions over

ever

someday.

to follow my pas

the years

Living Light Culinary

Arts Institute,

including ~eda, Cassandra Durham, and Julie Engfer. My years as ‘a Living’ Light student and instructor have been filled with learning, growth, and good times. Cherie Soria, Dan Ladermann, David Ross, Patricia Hoskins, Alicia

Thanks also to Matt Samuelson and Elaina Love, two of the best

chefs and instructors around.. I’ve loved with you I

am

over

also

6

ideas and

food

working

the years, and I look forward to,,much more.’

grateful to Cindy Schwimmer and her family for helping me test recipes for’ this book and ensuring that they are “kid friendly.” especially to Cindy for her help with my Chicago classes.

many of the Thanks

trading recipe

raw

Thanks to the staff of the Book and fun.

Publishing Company for all their flexibility for making the editing, photography, and publishing process easy and Thanks also to Jennifer Girard for the cover photo of me.

marketing directors of Whole Foods Markets in Chicago, including Joyce Chacko, Kathy Kunzer, Victoria Reed, Sara Parenti, Megan Bowman, Troy Authement, and Elizabeth Boomer, and to Miranda McQuilan of Wild Oats Market, Marc Lapides of Northshore Cookery, Conery Hoffman of Sur La Table, and.Karyn Calabrese of Karyn’s Fresh Corner, for being so committed• to promoting .raw food classes, in Chicago. Their support has made it possible for me to share raw food with marty people.;

Thanks to the

My most sincere thanks to especially to my mother for

my parents,

Harry

and

countless hours of work

Joanne Cornbleet, and on

my

Web,

site.

Thank you, my dearest Bill, for your

‘

‘

,

recipes,’ for your faith in me, ajoy.

rigorous’ editing, for tasting all my for your love, and for making each day together

Finally,

I want to thank my assistants and” students in

Connie Lambert, Carol

Rodgers;

Cusic, and Vanessa Sherwood; for inspiring to write this

book, and for makmg

Chicago, especially Taylor, Belinda

Ellie Welton, Christina

it

me to

possible

teach about

to teach so

raw

food and

many classes

1

A piece of juicy

knows how take the

fruit,

a

pleasurable

crisp green salad, and

easy

raw

handful of nuts

a

food

can

be.

My goal

everyone is to

help

you

fresh, unprocessed food you already enjOy and expand your options S

into dozens of easy,

Why

eat

inexpensive; delicious

more raw

food without

cooking,

need to be

food~ One

you

spend

meals.

reason is

less time

in

simplicity

When you prepare

the kitchen—rn fact you don t

your kitchen’ Whether you

single person or a cou ple wanting quick, tasty meals at home, a professional needing a healthy bite right at the office, a student in a dorm without a stove, or a traveler in a even

hotel,

raw is

Another

in

are a

the ultimate fast food

vegetables, and fruits is that they are the easiest way to maintain optimal health and weight The recipes in this book eliminate the culprits that have been linked to degenerative diseases and weight gain, including “bad carbs” (such as white sugar and white flour) and “bad fats” (such as saturated fats and trans-fatty acids) Addition ally, raw greens, vegetables, fruits, nuts, and seeds have vitamins, minerals, phytonutrients, enzymes, and fiber essential for good health Better nutri lion will not only help prevent disease and overweight, but it also will slow the aging process and increase energy. reason

to eat more

greens,

9

be

improved by eating more green leafy vegeta bles, less sugar, and less refined food. If you are a vegetarian or vegan, adding raw food recipes will give you more nutrition and variety than cooked vegetables and starches alone. My flexible approach to raw food makes it easier to include them. Only a small percentage of people follow a strict, totally raw diet all of the time, but everyone can improve the meals they already enjoy by adding more raw food. Any

diet you follow

can

.

The, simplest

raw

food needs

At the other extreme.

no

preparation whatsoever—you just eat raw dishes that require expen

elaborate

apple. equipment and unusual ingredients, as~ well~ as a lot of advance work (such as sprouting, fermenting, or dehydrating). My book aims at a happy medium between these extremes. The recipes call for only a few pieces of equipment, some of which you may already Own, and all of which you’ can purchase conveniently and inexpensively.’ The ingredients feat red are available ‘at most grocery stores~ Preparation techniques are simple, so that a an

are

sive

.

kitchen novice

There

are

can

do fine.

.‘

, .

hundreds of classic; delicious

recipes

that ‘could be in this

only some recipes are both tasty and fruit ‘crisp can be made in 10 minutes, but

any other cookbook, but

or

easy to pre

a layer cake pare. For exainpie, a cannot.. Guacamole is easier to prepare than avocado salsa. I’ve chosen recipes that can be made in minutes, that work every time, and that can be

eaten

10

every

day:

‘

‘

‘ ‘

‘

‘

Introduction

The book is

organized

into sections

on

breakfast, lunch and dinner, and

guesswork out of what to eat when. Simply turn guidelines on how. to combine the recipes. Eating entirely raw meals will leave you feeling satisfied, yet light. But if you want to add cooked foods to a meal, it is easy to do, and each chapter provides suggestions. dessert,

in order to take the

to the relevant section

for

considering a particular recipe, first note if advance preparation is required, such as soaking almonds or other nuts for several hours. Most of the recipes can be made immediately if you keep a few basics on hand (see Advance Preparation, page 27).. Once any advance preparation is complete, get out all the equipment and tools that you’ll need and prepare the ingredi ents as indicated. With everything ready, you will be able to put your meal together in minutes. If any ingredient, piece of equipment, or technique is unfamiliar to you, check the Glossary, page 172, or Tools and Techniques, When

page 21.

please the average palate, pungent seasonings, such as garlic, onion, cayenne, and salt. If you like your food highly seasoned, add more of these ingredients; if you don’t, begin with small amounts, taste, and adjust up. 2. Recipes for One person are easily doubled to make food for two, or to allow for leftovers. Recipes for two should not be halved, how ever, because the quantities in these recipes help the blender or food proces sor work more efficiently. Just save any leftovers for the next day. Two last

points.

1. The

recipes

in this book aim to

and therefore call for moderate amounts of

kitroduction

ft

Stocking

appropriate equipment and ingredients will The following is a comprehensive list of what

your kitchen with the

make food

preparation easy. Having these

you will need.

recipe

items

on

hand will allow you to make any

in this book~ But don’t feel that you need to

For many of the

recipes,

cutting board, and

Kitchen

few

a

you

can

get started

buy everything at once. right away with just a knife, a

staples.

Equipment

Storing equipment

m

the

movement and mcreases

part of the

kitchen where you will

efficiency Keep

sink, and the blender and food processor

the juicer

on

on

use

it reduces

the counter

the counter where you

by chop

the All

other tools should be withm easy reach of this counter

blender

food processor

coffee

ice

grinder (for grinding flaxseeds;, optional)

12

cream

maker

(optional)

juicer

Kitchen

Setup

dish,

baking

(8-inch

glass

bamboo sushi mat

peeler pie plate, glass (9-inch)

cheesecloth

ramekins,

square)

mesh

screening (for growing sprouts; optional) citrus juicer or reamer or

colander

salad

two

(6-ounce; optional)

spinner

saucepan, small (for water

and

heating warming soups)

grater, box

spatula, rubber spatula, pie server

grater. file (Microplane brand;

strainer, fine-mesh

garlic press

ophonal) mandotine mason

jars,

tart

wide-mouth

(quart-

tart pans. two, with removable

bottoms (5-inch;

size)

measuring

pan with removable bottom

(9-inch)

(optional)

cups, dry (various

sizes)

tea kettle

optional) (optional)

tongs

measuring cups, liquid (i-cup and 2-cup sizes) nieasu ring spoons

vegetable spiral

slicer

(optional)

whisk

wooden spoons

mixing howls, small and medium

cutting board,

honing ‘steel knife block

or

wood

SetUp

bamboo’

knife, paring’.. knife, serrated (5-inch)

.‘

.

.

holder

knife, chef’s (8-inch)

Kichdn

or

knife

sharpener (optional)

scissors, kitchen

.

raspber ies

Kitchen

Staples

Stock your kitchen with the items listed that follow, and

needed. Store nut and seed oils in the at

room

temperature. Keep spices

refrigerator

and

and dried: fruits in

replenish

them as

extra-virgin

olive oil

cool, dark cabinet,

a

away from direct heat and light. Store nuts and seeds in sealed containers in the refrigerator for up to three months, or in the freezer for .up to one year..

apples,

dried

dates, med jool

figs,

Black Mission

prunes

golden raisins, Thompson raisins,

mangoes, dried

blackberries’

peaches

blueberries

cherries

strawberries

basil

dill weed

black pepper

garlic .powder onion powder

cayenne

ground cumin, ground cinnamon,

14

oregano, dried~

paprika

.

.

Kitchen

Setup

apple

cider

balsamic

vinegar vinegar (optional)

almonds, with skins cashews

,,..

coconut, shredded

olive, oil,

extra-virgin

pecans .

dried.~,.

pine

nuts

sunflower seeds

macadamia nuts

walnuts

dehydrated cane juice honey, raw maple syrup

miso, mellow white

almond butter,

raw

‘

salt, unrefined tamari

or

Bragg Liquid

Aminos

oats, rolled

almond extract

olives,•kalamata, pitted

capers carob or

shiitake mushrooms, dried cocoa

powder

mustard, Dijon non

oat

Kitchen

sheets•

groats,

Setup

whole

tahini,

raw

tomatoes, sun-dried or

oil-packed)

vanilla extract

(dry

Weekly Groceries following fresh ingredients will enable you to make most of the recipes book. The quantities listed are for. one person; double them to shop for two. The

apple,

kale,

1

avocados,

(abOut

2

ounces)

1 bunch

cucumbers, fruit,

16

(about

2

ounces)

2

in season, 3

garlic,

onion, 1

1 bunch

cilantro,

1

pound)

1 head

or

lettuce, red leaf, 1 head lettuce, romaine,

bell pepper, red, 1 carrots, 2

celery,

(about

lemons, 2

2

1 bunch

basil,

I bunch

in this

4

pieces

1 head

.

1 bunch

(about 2 ounces) 1 bunch (10 to 16 ounces), or (10-ounce) package baby spinach

parsley, spinach,

tomatoes, 2

1

.

zucchini, 2

Kitchen

Setup

Why and

How to Soak Raw Nuts and Seeds

recipes call for unsoaked nuts and seeds because a drier texture is pre ferred. Soaking raw nuts and seeds in water for several hours makes them easier to process in your blenderor food processor, which is important when creating nondairy milks, sauces; salad dressings, and pâtés. Raw nuts and seeds should be soaked long enough to soften them, but not so long that they become soggy and lose their flavor. To soak nuts or seeds, place them

Some

in a mason

fied time at

jar Fill with cool water, screw on the lid, and soak for the speci room temperature If you want to soak sunflower seeds and wal

longer than six hours, this isn t a problem They will just be a little less crunchy. When you drain the nuts and seeds, always let them air-dry in the colander or strainer for at least 30 minutes before storing them. This will help retain their crunchy texture and preserve them longer in the refrigera tor. Soaked almonds and walnuts keep for five days; soaked sunflower seeds keep for up tO threedays (after that they may turn a darker brown and taste

nuts

a

little

bitter).

,. .

If a recipe Nut.

Raw Basics

or

calls for soaked nuts or.seeds,

Seed

Amount

Dry

measure

them

after soaking. Yiehl Soaked

Soaking Time

1 cup

8-42 hours

1½ cups

Walnuts

1 cup

4—~ hours

1l/4 cups

Pecans

1 cup.

4—6 hours.

11/4. cups

Sunflower Seeds

1 cup.

6—8 hours

Sesame Seeds

icup

4—6 hours

Cashews

1 cup

2 hours

11/3 cups

.

.

.~

.

Almond

11/4 cups 1 cup

17

Why and Each

recipe

soaked

or

How to Soak Dried Fruits

that includes dried fruit

whether the fruit should be

specifies

unsoaked. Dried fruits—such

as

dates, apricots,

figs, and raisins—

should be soaked for 30 minutes when you want to blend them to

consistency for sauces. If

nut and seed

puddings,

milks,,

raisins, dried cherries,

creamy

dried cranberries

or

a

smooth

.pie fillings,

are

and

to be used in

a

salad, they will also benefit from soaking a few minutes,. to plump them up. fruit, place it in a bowl with enough water to cover for 10 to

To soak dried

30 minutes. Drain well, and

use

immediately..

Dried fruit in cakes, cookies, and

pie

crusts

it will become

soggy Sun-dried tomatoes, if

be soaked for

a

minimum of

sun-dried tomatoes need

no

How to Store and Most fruits,

vegetables,

a

half hour

should

not be

purchased dry,

or

soaked,

should

up tO two.hours.

always Oil-packed

soaking

Ripen

and greens

Produce

can

be stored in the

refrigerator. Putting

them in Evert Fresh Green

breathable

bags (see Kitchen

them fresh

Bags, specially designed, Equipment, page 185), will keep

Bananas and tomatoes,

will turn room

mushy

since

however, should

never

and lose flavor Onions and

temperature. Some fruits will

be

refrigerated,

garlic

produce

longer. they kept at

since

should also be after

they have been plums, peaches, and melons.

continue to

ripen

purchased, suchas avocados, bananas, pears, If they are not ripe initially, store them at room temperature until they are ready. Ripe avocados, plums, and peaches give slightly when you touch them. An

unripe

melon is rock-hard at the round indentation at the stem

end; once ripe, this

little softer.

yellow with brown freckles. Once avocados, pears, plums, peaches, and melons are nearly ripe, move them to the refrigerator if you are not going to eat them right away. They will usually keep for several more days.

18

area

is

a

Ripe

bananas

are

Raw Basics

If you need to store a

resealable

plastic bag

that has

produce or

already been cut or torn, place it in

Evert Fresh Green

Bag,

press

out as

much air

as

possible, and store it in. the refrigerator. Torn greens and the halves of. avo cado, apple, and tomato will keep for up to two days. (Leave the pit in the avocado half that you are storing and~ it will retain, more of its green color.) Cucumber and red bell pepper halves will onion halves for up to

one

week.

keep

for up. to five

days,

and

water.

(See

. .

.

How to Clean Produce Most fruits and

vegetables

Resources, page 181, for information

tiller.) Produce

with

a

be cleaned with

simply

can

purified

purchasing a water filter or dis thick skin that will not be peeled requires a vegetable on

deeper cleaning. Mushrooms should not be washed Or they soggy. Wipe them Qif with a lightly, dampened paper towel.

brush for become

Greens are

require special care,

washed. If

a

recipe

since

they usually need to be dried after they

calls for whole leaves, clean them with

towel. This will eliminate the need for collard greens, hold each leaf

kale

or

Grip

the sides

of,the protruding

will

drying.

upside

stem with

To

remove

down

by..the

the thumb and

a

damp paper

‘the stems from

end of the ste~i.

forefinger of your

forefinger ‘down the length of’ the stem, spinach and basil, simply pluck off the leaves

free hand. Pull your. thumb and

stripping with your If a

off the leaves. For

fingers.

‘

recipe. calls for torn lettuce,

‘

‘

:

: .

tear the leavesbefore

washing them; then

dry them in a salad spinner. You can also wash and dry whole basil and spinach leaves in the spinner. For fresh parsley, cilantrb, and dill weed, hold the bunch by the stems and swish it around in a bowl of’ water. Shake well to dry; then press the bunch of herbs between layers of paper towels to’ remove

Raw Basics

‘any remaining moisture.

19

Warming Up Most

raw

chilled,

Raw Food••

food tastes best

remove

temperature. UnlesSa dish

at room

it from the

refrigerator

is to be served

30 minutes before• eating.. To

warm

gently for two.to three minutes, dessert,. preheat the oven to the lowest possi-. stirring ble temperature (no higher than 200 degrees F). Turn off the oven, insert the dessert, and warm for 15 minutes. Alternatively, heat the dessert for 3.0 min utes. in a food dehydrator set at 105 degrees F. soup, pour it in

a

small saucepan and heat.it

constantly. .To

Ea~y Snacks

warm a

.

.,

...

. .

.

.

.

people feel satisfied with three meals a day, while others need a mid morning and mid-afternpon snack. Snacks should be quick to prepare and Some

easy to

transport.

Fresh fruit is

a

from breakfast, you

protein,

delicious and can

try soaked almonds

dates for

a

sweet

treat,

Macadamia nuts~ with

hiking.

or

almond butter

celery,

or

simple

as a

snack. If you have leftover

mid-afternoon

pick-me-up.

For

juice more

(page 17). Combine them with dried figs

with cucumber slices if you

raisIns make

are

avoiding

or

sweets.

calorie-packed snack that is great for satisfying spread that can be combined (page 29) vegetables. Try a banana or a stalk of celery spread with and topped with a few raisins. Or use almond butter as a dip

Almond butter

with fruits

for

dnnk it

is

a

a

carrot, and cucumber sticks.

.

•

If you

prefer five small meals during the day instead of three, larger ones, many of the recipes in this book are ideal. At mid-morning, try a raw soup or one of the dips with vegetable sticks. When a sweet craving, strikes midafternoon, have a guilt-free raw dessert. .

.

2Q

Raw Basics~

important tools are good quality knives and a sturdy cutting board. A few other pieces of manual equipment and some electric appliances Your most

make

raw

food prep

more

varied, efficient, and fun

Cutting Boards and Wood

or

bamboo

cutting boards

food Wood also has is so

hard that it

that won’t

slip

desired Use

etables,

a

can

You

one

Knives are

best. Plastic

can

bit of give, which makes for

chip

buy

a

second

lightweight

choppmg, plastic large, sturdy board

easier

dull your kmves I recommend

can

and leach into the

a

board for small tasks, if

side of your cuttmg board for fruit and the other for veg

to avoid mixmg flavors Clean your

boards with

a

damp sponge and

mild dish soap An 8-inch chef’s knife is essential for

harder fruits and vegetables~ A good

one

slicing, chopping,.

will last for years.

ment, page 185, for recommended brands~) You chef’s knife

Asian-style. santoku sonal preference Before deciding, hold each

style

or an

(See

and

purchase a knife, depending on can

knife to

see

mincing Equip European-

Kitchen

your per

how it feels

correctly~ will save you time and energy. Grip the han joins the blade; put your thumb against the side or on top of the blade~ Place the knife tip on.the cuttingboard beyond the far side of the fruit or vegetable. Begin cutting with the middle portion of the blade.~ Push gently. down and forward..Pull back and repeat. At no time should the tip of the knife leave the cutting board. Use your free hand to hold the fruit or vegetable, with your fingertips safely tucked under Learning

to slice

dle close to where it

•

the

Tools and

When

mincing~ onions, garlic, chopped ingredients in a pile

Techniques

or

on

herbs,

use

the “fan

lhe cutting board.

technique.” Gather Place the tip of the

2i~

knife

on

the far side of. the

Rest your free hand

pile.

on

top., of the blade.

Keeping the knife tip on the board, move the blade up and down quickly as you pivot the base of the knife in a fan motion. Stop periodically to regather the pile of. ingredients,. and continue mincing until the desired texture is achieved. Never scrape the sharp edge of your knife against the cutting board to push the ingredients together; this will dull the blade. Use the back of the knife for any scraping. You can also mince ingredients in a food processor fitted ,with the S blade. Chop onions or herbs coarsely (peel garlic cloves, but leave the cloves whole) and place them in the processor. Pulse .

s:

until the desired texture is achieved. For softer fruits and citrus

vegetables—such ‘as tomatoes, mushrooms, olives, fruits, kiwifruit, plums, and peaches—and for slicing California Rolls

(page 112),

5-mch serrated knife

a

or a

pang knife

the chef’s knife, these work best if you

pull

is

easiest to use

the blade toward you

Unlike as

you

slice, A 5-inch serrated knife is also useful for peeling citrus fruits, when you don’t want any of the white’

appear. Cut off each end’ of the citrus bottom of the fruit on a cutting bOard so it lies flat.

fruit and

pith

place the top or Following the curve of the. fruit, the knife to remove

use

to

away the peel on all sides. You can then segments of the fruit by cutting them out from cut

between the white ‘membranes.’ Knives require

them. To

‘

Always store them in a block or holder to protect paring knives sharp, use a honing steel regu

care

your chef’s and

keep

larly (never

‘

‘

use a

steel

on

serrated. knives): If the ‘blades

mend the Chef’s Choice brand ier to

use

sharpened A few

special

a

it is

traditional whetstone, and it works

at least

once a

year at

a

cookware, grocery,

or

natural, food ‘store.

fruits—avocados, mangoes, tomatoes, and cucumbers—require

consideration To

board Cut

recom

much’ eas

multi-edge.manual sharpener; on both regular and ser In. addition,’ I recommend having your knives professionally

than

rated blades.

get dull,’ I

m

peel

an

avocado, place

it

lengthwise

with your chef’s knife until you hit the

pit,

on a

cutting

then turn the

avo

over while rotating your knife all the way around the pit Give the avo cado a twist to separate the halves Push the tip of the blade mto the pit and

cado

twist the knife to

22

L

pull

it out

If the avocado will be blended

or

mashed,

Toots and

Techniques

peel with a’spoon. For uniform slices, first turn the avocado half over on the cutting. board, cut side down (the peel. should be facing you). Score it from One end to the other, making sure that you penetrate the peel but do not cut into .the flesh. Strip off the two pieces of the peel with your thumb and forefinger. Cut the avocado into slices. simply

scoop the flesh out of the

chop a mango, slice it lengthwise into quarters, cutting all around the pit. Scoop the flesh away from the peel with a spoon, discard the peel,. and slice or chop the flesh: Alternatively, peel the mango with a paring knife, and then slice and chop. the flesh. To

peel

and

~.

Tomatoes and cucumbers

are

seeded

the texture of the finished dish To seed stem

end with

a

paring

cut it

in

lengthwise

.

m

fingers

or

tomato, first

with

a

this improves the nub at the

lengthwise. Scoop

spoon To seed

and scoop out the seeds with

basic knife

as

remove

many recipes,

knife.~ Cut the tomato in half

the seeds with your thumb and

half

a

~.

a

a

out.

cucumber,

spoon

greatly. improve, the appearance. of your dishes and make kitchen work more efficient and enjoyable Learning these skills from books alone can be difficult See the Resources section (page Learning

techniques

can

181) for recommended classes and videos, a

cooking

racy, and

store

speed

or

school Most

will

come

or

enroll

in a

importantly, practice

knife skills class at

Concentrate

on accu

with time

Other Manual Tools A box

grater

is useful for

producing

small amOUnts of

grated carrot or zuc larger amounts; A file grating fresh ginger and nutmeg;

disk of :a food processor for

the

shredding brand) is wonderful for (Microplane grater and for removing the zest from lemons; limes, and oranges.~. chini;

use

Besides

vegetable peéleE can make carrot “ribbons” to replace (page 112), Garden Wraps (page. 111), and grated Rolls To make ribbons, use the peeler to produce long (page 117). Spring strips, rotating the carrot until there is nothing left to peel. You can make rib bons out of cucumbers and zucchini the same way, peeling them on all sides

peeling,

a

carrots in California Rolls

until you reach the

Toots and

Techniques

core.

.

23

vegetable spiral slicer,

sometimes called

“spiralizer” or a “garnish squash,: carrots, cucumbers, ing into delicate angel hair and daikon root radish, beets, parsnips, celery “pasta.” (See Kitchen Equipment, page 185, for where to purchase one.) If you don’t have a spiralizer, you can make zucchini “linguine” by creating zucchini ribbons with a vegetable peeler. A

a

machine,” transforms zucchini, butternut

A matidoline is

a

great tool for cutting vegetables into ultrathin, uniform

spend $100 or more on a stainless steel French model; the inexpensive plastic Japanese versions work fine. You can also use a ceramic slicer (Kyocera brand) or a “V-slicer” (Borner brand). slices. There’s

no

need to

A bamboo sushi mat is essential for, non

rolls..

kets for

a

They

are

dollar

or

usually

making tight, professional-quality..

available in natural food stores and Asian

two.

mar

.

.

..

.. . .

.

. .

Electric Appliances

.

.

right appliance for. making snioothiés ‘and creamy soups, sauces, and salad dressings.’ An inexpensive model is all you. need for the recipes in this book, though eventualiy you may want a high-speed Vita-Mix (see Kitchen Equipment, page 185). When blending, begin with the softest ingredients and some of the liquid. Add the other ingredients and blend until the purée is smooth. Stop occasionally to scrape down the sides of the blender jar with a rubber spatula. Pour m more of the liquid and blend again A blender is’ the

until you achieve the desired

consistency.

.~,

processor chops, minces, grinds, and makes textured purées. With it you can.produce delicious pâtés, chunky sauces,cakes, cookies, and pie crusts. An inexpensive model is. fine, to start with, but I recommend the Cuisinart brand for maimum. performance and durability. A three-cup food A food.

24

Toots and

Techniques

processor is ideal for

making portions for, one. or two people. This size will work well for all of the recipes in this book except the cakes, pie crusts, and larger quantities of food, which require at least a seven-cup machine. If you do not have a large food processor,. you can process the ingredients for cakes and pie crusts in two batches. All food processors work best if they are filled no more than halfway with ingredients. Food processors come ‘with

S blade for

chopping, mincing, grinding, pureeing. When mincing, use the pulse button so you don’t overprocess the ingredients. For all tasks involving the S blade, you may need to stop and scrape the sides of the bowl with a. rubber spatula a. few times. Most .food processors also come with a slicing, disk and a coarse, shredding disk. The slicer is useful for large ‘quantities of produce, and the shredder grates carrots and zucchiniif you don’t want to do it by hand. For extra-fine work, you can special order a 2mm slicing, disk and a “fine” shredding disk from Cuisinart to fit your particular model; an

and

‘

‘‘

There

many types and brands of juicers on the market. They start at about $40, and if you are new to juicing, a basic model is fine. If you use the are

machine each model

morning, however, you may want to invest in a slow-speed designed to extract the maximum juice from greens (see Glossary,

page 176, for recommended brands, and Kitchen

sources). serves

These

slow-speed

of nutrients

Techniques

or

page 185, for

at low

temperatures, which pre the juice. Juices made in one of these run

the nutrients and enzymes in can ‘be prepared several hours in advance, without

machines

Toots and

models also

Equipment,

significant loss

taste.

25

How to Follow The

ingredients

Recipes and

in each

recipe

are

always

is often added last to allow you to thin

Avocados and fresh herbs texture and taste

can

be

are

Measure. Ingredients listed in their order of

a

recipe

to the desired

use;

Water

consistency.

also often saved for last, since their delicate

adversely

affected

Before you measure, note how each

by overbiending.

prepped. Is it ground, soaked, grated, sliced, chopped, Or. minced? Are leaves tightly packed? Are dates pitted? Always prep the ingredients as specified before measuring them. For example, if a recipe calls for 1111/2 cups dates, soaked,” measure ingredient

the dates out and then soak them. But if the

is

recipe calls

for “11/2 cups soaked

almonds,” measure them after soaking. Purchase stainless

steel dry measuring cups: and spoons for maximum dur

sure you always fill the cup or spoon level with the edge. Purchase ability liquid measuring cups as well as dry, because pouring from them is easier.

Make

26

Tools and

Techniques

Preparing

some

ingredients

in advance each week takes about

allows you to make most Of the

recipes

dishes call for small amounts of crushed

in this book very

garlic,

an

hour and

quickly. Many

minced onion, and lemon

keep. for one week in the refrigerator, you can save time by preparing: larger, quantities. Minced parsley and soaked nuts and seeds last for just a few days, so you’ll need to prepare them more often than once a week. Almond Milk (page 28) is a tasty milk alternative that you can drink straight, pour on cereal, or use as a base for shakes. Prepare it the day after you’ve soaked your almonds for. the week.

juice.

Since these items

If you want to do sauces, salad

more

advance

and desserts

preparation, many of keep for several days.

the

dips, pâtés,

With two salad

dressings, pâtés on hand, you will be set for the week. Juices, soups, dressings and salads are best prepared fresh, but if you are in a rush in the morning, chop the vegetables the night before. and two

Many recipes in this book can be used in a variety of ways, so preparing larger batch in advance doesn’t mean you have to eat the same thing every day. For example, Not Tuna Pâté (page 68) can be included in a salad, a Stuffed Bell Pepper (page 121), a Not Tuna Sandwich (page 108), or a Not Tuna Roll (page 113). Walnut Pâté (page 71) can be used in a Walnut Pâté Sandwich (page 108), Not Meat Balls (page 115),’ or Tomato Stacks (page a

119). Chocolate Mousse (page 160) can be eaten straight, layered with Vanilla Crème Sauce (page 166) in a parfait, or used to fill Chocolate Tarts (page 157). As you get familiar with the recipes, you’ll discover your

own

favorites

to make in advance.

Advance

Preparadon

27

Almond Milk See

photo facing page

4!

Yield: 2½ cups, 2

Homemade almond milk is more

servings

2½ cups water 11/2 cups soaked almonds

nutritious than boxed

nondairy milks, yet it takes only minutes to make.

3

pitted medjool dates, soaked~

½ teaspoon vanilla

Equipment

P lace 1½ cups of the water and

measuring cups. measuring spoons

in

sprout bag medium bowl rubber

spatula

a

blender. Blend I cup of

remaining

blender

fine-mesh strainer

extract

or

Place

almond mixture the

high speed

on

pulp

that is

through caught

possible. Alternatively, Discard the

pulp

over a

medium bowl and pour the

Using

rubber

it.

days.

a

spatula.

in the strainer to extract use a

sprout

bag

to

as

stir and press

much milk

It will separate.

refrigerator. Almond

so

as

strain the milk.

left in the strainer. Transfer the milk

containerand store in the five

until very smooth. Add the

and blend Until smooth..

water

fine-mesh strainer

a

the almonds, dates. and vanilla

shake well before

to a

Milk will

sealed

keep

for

using.

Variations~ ‘For

HoneyAlmond

spoons •

raw

honey~

other

can

be used if you

sweeteners.

spoon)

stevia

tea

-.

For Almond Milk with Stevia: Stevia is

herb that

28

Milk: Omit the dates and add 2

are

a

avoiding

Omit the dates and add I

powder

or

4

drops liquid

naturally

sweet

fruit sugar and

packet (1/4

tea

stevia.

Advance

Preparation

.

o

For Almond Cream: Reduce the total

amount

of

water

used~to 2 cups. Follow the directions for Almond Milk, but add

only ½

(rather

cup of

than I

water

soaked

pf the blending process

cup).

For Sesame Milk:

°

atthe end

sesame

Replace

the almonds with 11/4 cups :

seeds~

.~ . .

Almond Butter

.

.

Yield ¾ CUp

You

can

purchase

row

almond

butter at most natural stares, but homemade is

.

I cup

raw

at monds, unsoaked

food more

economical.

Dash salt

the almond~ and salt in

S blade and process for 5

ground

into

a

paste.

of the bowl with the

a

rubber

Preparation

processàr

k~od

10 minutes,

Stop occasionaHy

refrigerator, Almond

Advance

to

a

spatula

or

to

Stored

Butter will

keep

Eqwpment

fitted ~vith the

until the almonds

measurrng cups

are

food processor

scrape down the sides in a

sealed

rubber

container in

for up to three months.

spatula

.

.

Place

29

Ground Almonds Ground almonds to

replace flour

cakes, and pie

can

in

be used

Yield: t ¼ cups

cookies,

crusts.

I cup

raw

almonds, unsoaked

E qwpment

Piace

measuring cups

and process until

food processor

Ground almonds will

rubber

spatula

the almonds in

a

food processor fitted with the S blade

finely ground. keep

for

Store in

one

a

sealed container.

month in the

refrigerator

or

three months in the freezer.

Frozen Bananas Freeze your extra bananas so you will always have some on

hand

for quick

Yield: 4 frozen bananas. 4

shakes.

4

Equipment plate•• resealable

ripe bananas, peeled

Piace

the bananas

on a

plate

and freeze for I hour.

prevent the bananas from sticking

plastic bag

able

plastic bag

sealing

the

bag

bananas will

30

servings

and press out

and

keep

returning

for up

as

together.) Transfer much air

as

(This

to a

will

reseal

possible before

the bananas to the freezer. Frozen

to one

month.

Advance

Preparation

Pressed

Cabbage

Yield: 2 cups. 2

servings

½ head green

or

red

Salting cabL~age gives it a soft, pleasing texture in salads.

cabbage:

1 teaspoon salt

Equipment cutting

the of the

inhaif

cabbage

core

with

lengthwise.

chef’s knife.

a

Remove the thickest part

Separate

the

cabbage

leaves into

stacks of 3 to 4 leaves.

one

stack and

Repeat with leaves

like

a

the leaves

cut

cigar

diagonally

Alternatively

and put them

into

through

in a

the

3 hours Rinse Press the

water

then

dry

between

sealed container in the

for three

colander and allow

cabbage lightly

layers

slicing

;

days.

to

Pressed

..

.

disk

,.

drain for I

of paper towels Stored

refrigerator.

paper towels

to remove excess

Cabbage ,.

.

to

thin shreds

‘.

and salt

cabbage

spoons

roll the stacks of

ofafoodprocessor~. Toss the

measuring

colander

the remaining stacks

tightly

chef’s knife, 8-inch

.,

will

in

a

keep

.

Flatten

board

.

,..

..

~.

.., . .

.

.

Variation

For Pressed Cucumbers:

peeled’ and

Replace

seeded cucumbers,

cut

the into

cabbage with I 1/2 1/4~ihch: slices: Toss

the cucumbers with the saltin the colander. To soften them

further, fill

place

Advance

it

on

a

one-quart resealable

top of the cucumbers

Preparation

plastic bagwith’water and as

they drain.

3,

Green Many of the recipes in this book coil for alfalfa sprouts. You can purchase them in most more

grocery stores, but it is economical to grow your

five days, Sprouting only five minutes of your time per day. Draining the but

sprouts requires cheesecloth

or

mesh

screening, (This screening, the plastic kind used for windows, is more durable than

cheesecloth, and

purchased atyour into squares with

Alternatively,

on

be

can

servings

2

alfalfa seeds,clover seeds,

tablespoons

or a

mixture

can cut

to

ing

on

place

a

to

the band

on

and

12 hours. Remove the

square of cheesecloth

top of the jar. Screw

water

or

mesh

screen

the cheesecloth

over

or

mesh. To rinse and drain the seeds, pour out the soak water, add

through

water

the cheesecloth

or

mesh, and pour it

out.

Invert the

jar

on a

dishrack,

so

the seeds

them each

where

by

a

and

morning

window for 4

to

evening.

6 hours: the

can

continue

days. rinsing

On the last

sunlight

and

to

draining

day, place

will

drain.

the

jar

the sprouts

turn

green.

purchase one).

can

Remove the sprouts from the

mixing

Equipment mason

jar. Fill with

mason

the.band with its lid. Soak 8

band and lid and

daily

(see Resources, page on

screw on

quart-size

•a

Let the sprouts grow this way for 5

automatic

181, for information

the seeds in

it

scissors.)

sprouter would allow you grow sprouts without any attention

P lace

fresh

local

hardware store. You

you

Yield: 4 cups, 4

takes

own.

•

Leafy Sprouts

hulls.

jar, wide-mouth,

quart-size,

Holding

the sink

to

water.

Swish them around

the sprouts down with

one

hand,

in

medium

loosen their

to

tip

a

the bowl into

drain off the hulls and the water.

with band

and lid

Place the sprouts in

measuring spoons square of cheesecloth mesh

bowl.filled with

jar and place them

in or

a

a

colander

sealed container

Sprouts

will

keep

or

for five

jar

days.

to

air-dry

in the

for 2

to

4 hours. Stored

refrigerator~

Green

Lea~’

•

•

screening

dishrack medium

32

mixing

bowl

Advance

Preparation

Crushed Garlic To

Yield: about 1/4 ~

save

time, you

can use

pre-peeled garlic cloves, are

I head

garlic (about

cloves)

IS

Separate the garlic cloves using turn

the knife

press down

enough

to

its side: restyour free hand

on

few cloves

on a

loosen the

Crush each clove

at a

peels.

in

separately

a

rubber

a

tainer in the

crushed

refrigerator,

garlic press.

spatula.

EquIpment

garlic

using your fingers•~ mince them all

or

Stop occasionally

the sides of the bowl with

begin peeling. the blade; and

on

time. This will crush the

Peel each clove

food processor.

at once in a

refrigerated prOduce section of many grocery stores.

chef’s knife. To

a

which

available in the

to

Stored in

garlic will keep

cutting

chef’s knife,8-irich

garlic press

for

sealed

or

food

processor

scrape down a

board

rubber

spatula

con

week.

one

Lemon Juice Equipment

Yield: about ½ cup

cutting board 4 lemons

paring citrus

CU~ each lemon in half crosswise. Extract the juice with juicer

or reamer.

lemon

juice

will

Stored in

keep

a

sealed container in the

for five

a

juicer

knife

or reamer

citrus

refrigerator.

days.

Variation *

For Lime Juice:

Ad~nce

Preparation

Replace

the 4 lemons with 8 limes.

33

Minced Equipment

-

Parsley

Yield: about 3/4 cui

medium bowl filled with 1

water

ounce

paper towels

cutting bOard chef’s knife, 8-inch

curly

or

flat-leaf

parsley (about Y2bunch),

washed and dried

..

.

Hold

the

the

parsley firmly by

food processor

Discard the stems, or saye for Green

rubber

chop

spatula,

the leaves until.

they

are,

end and

stern

chop

Juice (page 43). Continue

minced.

Alternatively, place

leaves ma food processor fitted with the S blade and

they are

minced. Stored in

minced

will

parsley

Variation •

for three

pulse

to

the

until

refrigerator.

days. .

. . . .

For Minced Cilantro:

amount

34

keep

sealed container in the

a

the leaves.

Replace

the

parsley

with

an

equal

of fresh cilantro.

Advance

Preparation

V Soaked Oat Groats :~..

Yield: 2 cups, 4

Whole

servings

oats.

•

I ½ cups whole oat groats

oat

groats contain

more

and nutrients than rolled

fiber

They

can

Almond Milk

fruit,

or

be served with

(page 28)

and

made into Whole

•

Place the oat groats in for 8

to

12 hours at

a

room

small bowl and

Soak for 8

to

12

to

more

Stored in

sealed container in the

Groats will

keep

for three

(page 54).

colander and

enough

fresh

hours. Drain and rinse

Equipment measuring cups

sit in the colander for 30 minutes.

the groats

to

a

the bowl and add

again. Allow a

with water. Soak

temperature. Drain in

rinse well. Return the groats water to cover.

cover

Oatmeal

refrigerator.

Soaked Oat

small bowl

colander

or

strainer

days.

Minced Onion Yield: about ‘/2 cup

1/2 red

Equipment cutting

or

yellow onion

chefs knife, 8-inch

Chop the onion into I-inch pieces. Place in ted with the S blade and or

pulse

the onion may get watery.

hand. Stored in onion will

Advance

keep

a

for

Preparauon

food processor a

food processor fit

until minced. Do

Alternatively,

sealed container in the one

board

not

rubber

spatula

overprocess

mince the onion

refrigerator,

by

minced

week.

35

36

A light morning meal will leave you feeling energized and

the

day’. Juices and fruits are perfect for breakfast, since they are high in nutrients yet low in calories and easy to digest. If yOu need something heartier in the morning, try one of the cereals with Almond Milk (page 28). Over time you may find that. juice and/or fruit is all you need..

ready to begin

37

Drinkiri~ juice each day is th~ easiest way for busy people to get the ~‘egeta cleansmg, nutritious breakfast or an eneigizmg mid-afternoon snack. Use organically grown produce whenever possible, especially fbr greens that can’t be peeled, such as kale and celery EnergizingPurifying Juice (page 40) and Green Juice (page 43) shoutd be your staples, since they are the highest in nutrients and lowest in calories and sugars. The other juices in this section will provide variety during the week. If you are sensitive to sugars, limit your consumption of carrot, beet, and fruit juices, and emphasize ones made from green leafy vegetables. Juicing is a great opportunity to use leftover vegetable scraps from other recipes. Save your parsley stems, broccoli stalks, and other odds and ends, and juice them along with a base of celery. cucumbers, or carrots. For easier digestion and better absorption of nutrients, drink juices on an empty stomach. bles they need Juiccs make

a

machine extracts

from the

produce and pre serves more nutrients. (For information on juicers, see Tools and Techniques. page 21, and Kitchen Equipment, page 185.) When you juice, cut the vegeta b.les into chunks that will fit comfortably through the chute of your machine. If you are using a slow-speed juicer designed for greens, do not remove the stems from kale, collards, parsley and .cilantro, or Cut them into pieces. Simply feed them, stern side down~ into the machine. Start and finish the juicing. process with celery or carrots, since they are firm~ ~~nd Cás~ tO juice. Don’t leave garlic and ginger until the end—juicing other vegetables after them. helps push any remaining pieces of garlic and ginger through. A

38

high-quality

more

juice

Breakfast

Apple Juice. Yield: I cup, I

Use

serving

Granny tart, less

4

apples, and

) utce

cut

Smith sweet

apples far a apple juice.

into chunks

Equipment serve

immediately. cutting

Variations

board

•chef’s knife, 8-inch

juicer •

•

For Apple-Ginger Juice: Add For Pink

beet, I

Apple juice:

peeled lime,

and

/4-inch

a

Use 2 a

piece

of fresh

apples (instead

ginger.

of 4). Add 1..

¼-inch piece of fresh ginger.

Carrotjuice Yield: I cup, I

4

serving

Carrot juice and car~ot juice blends are excellent sources

of beta-carotene.

carrots

Juice and

serve

immediately..

Equipment

Variations

juicer ¼-inch piece of fresh ginger.

•

For

Carrot-Gingerjuice: Add

•

For

Carrot-Celery Juice:

•

For

Carrot-Celery-Beetjuice:

a

Use 2

carrots

Use 2

and 2

carrots.

celery stalks, 2

celery stalks,

and ½ beet.

Juice

139

n.ergizing~Purifying Juice

•

Yield: I ½ cups, I

Keyvan Golestaneh, a holistic health practitioner who introduced me to raw food,

2

gave this juice recipe to me several years ago. This juice

detoxifies

the

providing

needed nutrients

and energy. It is

a

½ cup chopped green ¼ cucumber

ingredients

4 kale

save

are

time you

the

IS

can

vegetables

juice, but

to

wash and

or

cabbage

collard leaves

parsley sprigs

I small red radish,

the

night For a before. spicier juice, add the optional ginger and radish. cut

red

1/4 cup coarsely chopped broccoli stalk (one 4-inch piece)

several

in this

or

health-

promoting daily breakfast and an energizing mid-afternoon snack. There

celery stalks

I carrot

while

body

serving

or

1(1-inch) piece daikon radish

(optional) I

(Y4-inch) piece

fresh

ginger (optional)

11/2 teaspoons fresh lemon juice (V~ lemon;

Equipment cutting

board

chef’s knife, 8-inch

juicer citrus

J uice the celery,

coli stalk, and the

juice, the

juicer

carrot,

if desired.

juicer

cabbage, cucumber, kale, parsley,

optional

radish and

Alternatively, peel

with the

optional)

vegetables.

ginger.

Stir in the lemon

the lemon and put it

Serve

broc

through

immediately.

or reamer

See variations

on

page 4!

Mediterranean Kale, page / 28, Carrots with Morrocan

Spices, page I24, Stuffed Mushrooms, page 118, with Sunflower Sun-dried Tomato P&é, page 72

40

Breakfast

.

Variations •

for

For Sweet

Energizing~Purif~ying juice

Energizing-Purifying Juice:

¼ Granny Smith apple. If using beet, 2 greens may be added.

vegetable juice •

For

Soothing

People

For

juice

Aloe

Juice:.

Stir I

Meal

place

the

to

vera

fee

grinder

tablespoon.

juice

digestive

is

a

rich

the

aloe

source

it in

a

shaker

or

or

juice

of amino

tract.

other cup with

a

After the lid. Add I.

green powder and I table

flaxseeds. Shake well. A small,

will enable you to

of

taste

vera

Energizing-Purifying Juice:

tablespoon blue-green algae ground

to

prefer

Complete

spoon

who aren’t used

thissweeter variation:

soothing

is made,

3 leaves of beet

to.

often

into the finished juice~ Aloe

acids and is

Add 1/4 beet and/or

inexpensive

grind flaxseeds

for your

cof

juice.

Grapefruit juice Yield: I cup, I

serving

The natural way

.

.

..

.

to

get your vitamin C.

. .

. .

2

grapefrwts

~.

Equipment Cut

the

citrus

juicer

grapefruits

in half crosswise. Extract the

or reamer.

Serve

immediately.

juice with

a

cutting

chef’s knife, 8-inch

citrus

Granola, page 52, Almond Milk, page 28, and

Juice

Berry

Smoothie page 47

bOard

juicer

or reamer

Fasting juice This

juice

contains the

same

detoxifying ingredients as Energizing-Purifying juice

Yield: 6 cups, I full

day’s supply

the but

larger quantities to make a full day’s supply. Include the beet or apple if you prefer a sweeter juice. If you in

fasting, do not add bluegreen algae, green powder, or flaxseeds to your juice.

2 cups

chopped

green

or

red

cabbage (about ½

head) I bunch kale

8

celery

or

collard greens (about 16

leaves)

stalks

are

4 carrots I cucumber. I bunch

Equipment cutting

board

chef’s knife, 8-inch

I cup

parsley (about

2

coarsely chopped

ounces)

broccoli stalks

available), or (plus Granny Smith apple (optional) 4•small red radishes, or 1(4-inch) piece daikon the beet greens, if

I beet I

radish

juicer

(optional)

1(1-inch) piece 2

tablespoons

fresh

ginger (optional)

fresh lemon

juice (I lemon;

optional)

Juice the cabbage. kale, celery, coli stalks, and the lemon

juice,

42

in the

cucumber,

parsley,

optional beet, radishes, and ginger. Stir

if desired.

Alternatively, peel

through the juicer with store

carrots,

refrigerator

the

broc in the

the lemon and put it

vegetables. Serve immediately,

and drink

throughout

the

or

day.

Breakfast

Green

juice

Yield: 1 ½ cups, I

serving

This juice is a nutritional powerhouse, providing vitamins,

calcium, and

3celerystalks 3 kale

or

collard leaves

1/2 cucumber, sliced lengthwise•

drink. For

1/2 bunch cilantro (about 1 ounce) I

P/’t-inch) piece

a

desired. Stir in the lemon juice.

Equipment

the juicer with

Alternatively, peel

thevegetables.

For. Antioxidant

juice:

For

place

Complete it in

a

immediately.

blue-green algae

chopped

or

or

green

other cup with

green

will enable you

to

grind

reamer

cabbage.

juice: After the juice

powder

flaxseeds. Shake well. A small,

juice

juicer

juicer. or

Add ½ cup broccoli florets and.

Meal Green

shaker

board

measuring spoons

Serve

citrus

stalks and/or ‘/2 cup •

cutting

chef’s knife, 8-inch

the lemon and

Variations •

spicier green juice, optional ginger.

ginger (optional)

fresh

Juice the celery, kale, cucumber, parsley, cilantro, and ginger, if through

minerals. It is

include the

l1/2 teaspoons fresh lemon juice (Y~ lemon)

put it

trace

also low in calories and sugars, making it on ideal weight-loss

a

lid. Add 1

and I

is made,

tablespoon

tablespoon ground

inexpensive

flaxseeds for your

coffee

grinder

juice.

43

Lemon Water Lemon water is

and

Yield: 1 cup, 1

refreshing cleansing beverage. Hot a

lemon water makes

drink

on a

a

warming

I cup water,

cold morning.

in

a

serving

room

temperature

or

heated

tea kettle

11/2 tablespoons fresh. lemon juice

Equipment

:

rour the

into

water

a

teakettle, if heating the

serve

water

cutting

glass

or

mug. Stir in the lemon

juice and

immediately.

board

serrated knife, 5-inch citrus

juicer

or reamer

measuring cups measuring spoons :

glass

or

mug

Orange juice Orange juice

ui 0

Carton

may

Yield: I cup,

Iserving

be convenient, but it has been

pasteurized, resulting in a loss of vitamins and enzymes. Fresh-squeezed orange juice takes just minutes, packs in ~ full day’s supply of vitamin C, and

tastes

.

4 oranges ..

.

. .

.,

ut

juicer

the oranges in half crosswise. Extract the juice with or reamer.

Serve

a

citrus

immediately.

great.

Variation

j.

Equipment •

cutting

board

.

For Citrus Sunshine Juice: Use 2 oranges, I

grapefruit. and

½ lemon.

chef’s knife, 8-inch citrus

44

juicer

or reamer

Breakfast

V-7 Juice. Yield: I cup, I

2

celery

I small

serving

stalks

ripe

.

tomato, cut into quarters

1/~ cucumber,

I

into

cut

parsley and/or

garlic

cut

into

chef’s knife, 8-inch .

sprigs

measuring cups •. .

measuring spoons juicer

clove

Juice the celery.

sauce

(optional) cucumber,

parsley. and

and cayenne, if desired~

juice

the lemon and put

bles. Serve

Juce

hot

tomato, bell pepper,

lic. Stir in the lemon

peel

or

it

board

.

I ½ teaspoons fresh lemon juice (¼ lemon)

Dash cayenne

V-8, only better.

cutting

pieces

pieces

cilantro

a

Equipment

.

Y2 red bell pepper,

10

Tastes like

through

gar

Alternatively.

the juicer with the vegeta

immediately.

45

Children •

•

instinctively drawn to the, bright colors, curved shapes, and sweet, juicy flavors of fruit. It is excellent for adults, too, since it is• easy to digest, high in vitamins, and a natural w~y to satisfy our love of sweets. Eat fruit first thing in morning or an hour after your juice. If you. are sensitive to sugars, limit yourself to small amounts. are

Applesauce Equipment cutting

Yield: 1 ‘/2 cups, 2

servings

2

apples, peeled

and

4

pitted medjool dates,

board

peeler chef’s knife

chopped soaked

.

Dash

food processor rUbber

ground

cinnamon

spatula

Place half of the apples and all the dates in a food processor fit ted with the S blade and process until smooth. to

scrape down the sides of the bowl with

the

remaining apples

smooth. Stored in

Applesauce

46

will

keep

a

a

Stop occasionally

rubber

spatula.

Add

and the cinnamon and process until

sealed container in the

for three

.

refrigerator,

days.

Breakfast

Berry Smoothie Yield: I ½ cups, I

serving

See

photo facing page

1/4 cup water,

When

I cup fresh

smoothies make

or

I

or

Place

all the

fresh

ingredients

until smooth. Serve

speed

frozen

or

in

blender and process

a

on

short

on

time,

ó.fast and energizing breakfast.. If you like a frosty smoothie, use frozen fruit.

frozen strawberries, blueberries,

blackberries

ripe.banana,

you’re

47

medium

Equipment measuring

immediately.

cups

blender

Variations For

•

Mango

chopped ripe For

•

Orange

rubber

. .

Smoothie:

Replace

spatula

the berries with I cup

mango. and

Berry Smoothie: Replace

the

water

with

1/2 orange, peeled and sectioned. •

For Peach Smoothie:

or

•

frozen

•

to

the berries with 1 cup fresh

Replace

the water with Y4 cup

peaches.

For Yogurt Smoothie:

or

Replace

vanilla yogurt.

For. Protein and I cup and add 2

..

plain

.

,,

Ornega-3

Smoothie: Increase the ‘water

tablespoons protein powder

and I table

spoon flaxseed oil.

Fruit

47

Smoothie

Cantaloupe Equipment

Yield I ~/2 Cups. I

serving

board

cutting

1/2 small cantaloupe

chef’s knife, 8-inch.

spoon

~ the cantaloupe in

blender rubber

spatula

the seeds and discard.

place

it in

Serve

immediately.

a

half crosswise.

Scoop

out

blender. Process

on

Using

a

spoon, scoop

the flesh of the medium

out

cantaloupe and

speed

until smooth.

Piña Colada Smoothie •

: •

i

:~

Equipment measuring

spatula

I

ripe banana,

fresh

or

frozen

Y2orange, peeled and sectioned V2cup choppedfresh pineapple

Piace speed

48

serving

cups

blender rubber

Yield: I ~/2 cups~ I

all the

ingredients

until smooth. Serve

in

a

blender and process

on

medium

immediately.

Breakfast

Berries and Almond. Cream Yield:

Serve in

Iserving

(such

I cup mixed berries

berries, raspberries, 1 teaspoon pure

or

maple.syrup

dehydrated

or

to a

wine

Cream. Serve

measuring

glass

sweetener or

in

small bowl small bowl. Toss

a

cups

measuring spoons

(page 29)

rubber

gently.

small dish and top with the Almond

wine

glass

or

spatula

small dish

immediately.

Dried Fruit Yield:

cane.

..

the berries and

Transfer

Equipment

strawberries)

...

½ cup Almond Cream

wine glass for an elegant breakfast.

blackberries, blue-

as

sliced

juice

Place

a

.

Ito 2

Compote Serve this

naturally sweet pfa~n. or with your favorite cereal (pages 51—54).

servings

compote

Y4cupwater 4 prunes

or

dried

apricots.

1/8 teaspoon !emon Dash

ground

or

orange

temperature. Mash

container in the

three

Fruit

.

Equipment

(optional)

cinnamon

Combine all the ingredients in at room

.

zest

small bowl a

small bowl. Soak 8

lightly with

refrigerator,

a

Dried Fruit

to

12 hours

fork. Stored in .a sealed

measuring measuring file grater

Compote will.. keep

for

cups

spoons

(Microplane

brand; optional)

days.

49

Summer Fruit Platter A rich array of red, pink, and purple colors makes this fruit

platter

as

beautiful

as

Yield: 2

servings

2 smaU

wedges

it is

delicious.

watermelon

(optional)

I small bunch red grapes

2plums

measuring cups

serving platter

purple figs (optional)

4 fresh

Equipment or

1/2 cup.cherries

plate

½ cup strawberries

Arrange all the fruit attractively

Yield: I

cutting

platter.

Serve

immediately.

Fruit Salad

Tropical Equipment

on a

serving.

board I

chef’s. knife, 8-inch

ripe

mango,

or

Y2 small ripe papaya,

cut

into~

cubes

paring knife measuring cups

1/2 ripe banana, sliced I kiwifruit,

small bowl

peeled

and sliced

1/2 cup raspberries or sliced strawberries ¼ cup Orange Honey Cream Sauce (page 164;

spoon

optional)

Combine bowl and with

50

the mango, banana, kiwifruit, and berries in

tossgently

Orange Honey

with

a

spoon. Serve

a

small

immediately, plain

or

Cream Sauce.

Breakfast

Cereal is America’s most popular breakfast food. Unfortunately, most boxed cereals

are

made from refined flour and sugar and have little nutritional.

value. The cereals in this section

pack

in

here

are

use

nuts,

flavor than their commercial

more,

served with

counterparts. All of the cereals. homemade Almond Milk (page 28), but you may substi

soymilk, if you prefer. delicioustopping.

tute rice milk or

yogurt

is also

seeds, and whole grains, and they

a

Plain

or

maple

syrup sweetened

Almond Sunflower.

Cereal

.,

Yield: I serving

Equipment measuring. cups

2

tablespoons

soaked

raw

almonds

2

tablespoons

soaked

raw

sunflower seeds.~

I

tablespoon

measuring

or

raw

walnuts

or

sliced fresh fruit

Combine

Cereal

(such

board

chef’s knife, 8-inch

paring

knife

as

mango,

peach,

pineapple)

‘/2 cup Almond Milk

a

pecans

small bowl

apple, banana, berries, kiwifruit,

fruit in

spoons’

cutting

soaked

(optional) 1/2 cup chopped or

‘

(page 28)

the almonds, sunflower seeds,

small bowl. Serve

optional walnuts,

immediately with

and

Almond Milk.

I

Granola See

photo facing page

4!

Yield: I cup, 2

Equipment

1/4 cup soaked 1/4 cup soaked

.

measuring cups

servings

raw

almonds

raw

sunflower seeds

I/~ cup soaked.raw’walnuts

.

. .

measuring spoons

4

food processor

I/~ teaspoon ground cinnamon

rubber

spatula

cutting

board

. .

pitted ‘medjool dates, chopped,

Dash salt

1/2 cup chopped

or

sliced fresh fruit

banana, berries, kiwifruit, mango,

chef’s knife, 8-inch

paring

unsoaked

(such

as

peach,

apple,

or

pineapple)

knife

½ cup Almond Milk

small bowl

Place

(page 28)

the almonds, sunflower, seeds,. and walnuts in

processor fitted with. the S blade and

coarsely chopped. briefly

to

to a

food

pulse briefly. just

until

Add the dates, cinnamon, and. salt and process

mix. Store in

Granola will

a

keep for

up

a

sealed container in the

to two

days. When ready

refrigerator.

to serve,’

small bowl and combine with the fruit. Serve

transfer

immediately

~th the Almond Milk.

52

Breakfast

Muesli serving

1/2 cup rolled 2

. .

.

Make

.

oats

tablespoons

.

. .

.

raisins

a

large

batch

of this

cereal

and store it in your. pantry. This way you always have it on hand

.

Yield: I

when

unsoaked

a

craving

for

sweet

cereal

strikes. I

tablespoon chopped

raw

almonds

or

walnuts

unsoaked

Equipment

sunflower seeds unsoaked

2 teaspoons

raw

2 teaspoons

dehydrated juice 28) (page cane

or raw

honey

measuring cups

1/2 cup Almond Milk

¼ cup fresh blueberries

or

measuring spoons

sliced strawberries

small bowl

spoon

Ptace

the rolled oats

sweetener in a

raisins

almonds sunflower seeds and

small bowl Toss

gently

combine Serve with

to

the Almond Milk and berries

Muesli may be stored to

in a

sealed

container in

three months If you will be storing

juice instead of

raw

honey

or

add the

it

use

the pantry for up

dehydrated

honey just

cane

before serving

Variation •

For Soft Muesli: Soak the muesli in 1/4 cup

at. room

water

for 1 hour

temperature. Serve with the Almond Milk and.

berries.

•

For

a

iarge. batch:

oats, I cup raisins,

1/4 cup

raw

juice. Yield:

Cei~al

Increase the

amounts to

1/2 cup chopped

raw

almonds

sunflower seeds, and /4 cup 8

servings. 2/3

cup per

4 cups rolled or

walnuts.

dehydrated

cane

serving.

53

peeler.

Whole Oatmeal •

~.;

Whole Oatmeal may be

served

Yield: 2 cups, 2

servings

at room

temperature

or

warmed.

(page 35)

2 cups Soaked Oat Groats

tquipment cutting

board.

and

I

apple, peeled

chopped.

2

tablespoonspure maple. syrup

2

tablespoons

water

1/2 teaspoon ground cinnamon

.

chef’s knife,8 inch measuring cups

½ teaspoon vanilla 1/4 teaspoon salt

measuring

‘/2 cup Almond Milk (page 28)

spoons

food processor rubber

2

spatula

extract

tablespoons raisins (soaked or unsoaked) Dried Fruit Compote (page 49)

or

.

Combine the soaked oat groats, apple, maple syrup, water. cinna •

!~:..

mon,

vanilla~ and salt in

a

and process until smooth sides of the bowl with

a

food processor fitted with the S blade

Stop occasionally

rubber

the Almond Milk arid raisins,

the

refrigerator

in

immediately

with

sealed container in

a

just before

.

Whole Oatmeal will stove

or store

Serve

scrape down the

and add the Almond Milk and raisins

serving...

the

spatula.

to

for

a

keep for

three

few minutes before

days.

To

adding

warm,

heat

gently

on

the Almond Milk and

raisins. .

54

Breakfast

:

:

tr4a UIWI

For elegance,

follow the French tradition of three small

courses.

only looks attractive, it slows down the eat improving digestion. Serve a small bowl of soup or a

This, arrangement not

ing process, small plate of salad

with

as a

starter. Then

vegetable

present the entrée

side dish

on

its

own

garnish or sauce. if you are.having dessert, serve it on a third small, plate, or in a small bowl or ramekin. On the following pages are some ways to put it all together. plate, perhaps

56

a

or a

Samp’e Menus

Vegetable Soup (page 79) Veggie Sub (page 109) or Hummus Garden

Sandwich

(page 107)

(page 88) (page 71)

Garden Salad Walnut Pâté

Creamy

Tomato

Dressing (page 100)

(page 90) Wraps (page Ill)

Greek Salad Garden

California Rolls

(page 112)

Cucumbers with Fresh Mint

Green Salad

(page 123)

(page 91)

Stuffed Tomato with Not Tuna Pâté

(page 129

Soup (page 82)

Papaya

Lime

Mango

and Avocado Salad

(page 94)

Spinach Apple Soup (page 83) Caesar Salad

Sample

Menus

(page 86)

57

Cream of Zucchini

Soup (page 78)

Zucchini Pasta al Pesto

Chocolate Mousse

Tricolor Salad

or

.,

Marinara Sauce

(page 160) with

(page 166)

Vanilla Crème Sauce

.

Vegetables (page 129)

flourless Chocolate Cake with Fresh

Jerusalem

(page 120)

(page 96)

Lasagne (page 114). Marinated

.

Salad

Mock Rice Pilaf

Raspberries (page 138)

(page 93) (page 116)

Carrots with Moroccan Almond Cookies

.

Spices (page 124)

(page 140)

Shaved Beet Salad

(page 95)

Stuffed Portobello Mushroom with Sun-dried Tomato Pâté

Mediterranean Kale

Blueberry

Tart

(page 128)

(page 154)

or

Chocolate Tart

(page 118)

.

.

(page 157)

L 58

Sample

Menus

Miso

Soup (page 81)

(page 117) Mango Sorbet (page 167)

Spring

Rolls

or

Key

Lime Mousse

(page 159)

Gazpacho (page 80) Stuffed Bell

Pepper

with Guacamole

(page 121)

Cabbage (page 127) Tart (page 156)

Latin American

Tropical

Fruit

Cream of Tomato Not Meat Balls

Soup (page 77)

(page 115)

(page 126) Apple Crisp (page 147) Coleslaw

Samp!e

Menus

59

60 :1

Raw lunches

and dinners need not be limited to salads! For lunch,

of my blended

one

vegetable

soups and

bread,.’ Or if

romaine leaves instead of

try

sandwich made with

a

salad is

what.you want, make it more substantial and, interesting by topping it with a. scoop of Guacamole (page 63), Zucchini. Hummus (page 73), or Not Tuna Pâté (page 68). Try beginning dinner with a soup, followed by an entrée with a yegetable. side dish, and finishing with a dessert. a

.

if you eat cooked foods, there raw

dishes. You

steamed gus,

or

can

choose

vegetables, such

collards. (For

as

some

a

are

many ways to combine them with

cooked soup,

or

‘make side dishes from

green beans, broccoli, cauliflower, aspara these

vegetables are too fibrous to easy to’digest when lightly cooked.)

people,

large ‘quantities, but are You may decide ‘to replace the raw entrée with a cooked one, or to add cooked foods to ‘your salad or sandwich. Experiment and you will find the combination of foods that’s right for you. eat

raw

in

61

Sa~ces. Au

and

pâtés in this chapter make delicious appetizers for anyparty when served along with Crudités (page 87). If you will be serv ing people who eat cooked foods, ydu can bring blue corn chips,.whole grain crackers, or pita bread triangles in addition to the crudités, No one will miss the unheàlthful mayonnaise-laden dips. Raw dips andpâtés are also versatile staples to make each week and keep• on hand. With veg etable sticks, they make easy-to-transport snacks or light lunches. Dips and pâtés also make satisfying fillings f~r sandwiches (pages 106—109) and hearty additions to salads. Use• an ice cream scoop to place a rounded mound of pâté or dip on top of your salad for, an attractive pres entation. The. sauces in this chapter—Marinara Sauce (page 65),. Mock Peanut Sauce (page 66), Pesto (page. 70), and Olive Tapenade (page 67)— are fami1i~r favorites, if you will be serving others who eat cooked foods, these sauces work as flavorful toppings for cooked as well as raw dishes

62

of the

dips

Lunch and Dinner

Guacamole Yield: ‘/2 cup, 1—2

If you have minced onion and crushed garlic on hand, you can

servings

make this classic I

ripe avocado, chopped

11/2 teaspoons minced onion I teaspoon fresh lime

recipe, in five salad,

minutes~ Serve it,with .a as a

juice’

1/2 teaspoon crushed garlic (~/2 clove)

dip with Crudités. (page 81), or in a Guacamole Sandwich (page 106)..

Dash salt Dash cayenne

Equipment

‘.

cutting

Place all ing the

the

ingredients

mixture

in

a

small bowl. Mash with

slightly chunky

Serve

immediately

a

fork, leav

board

chef’s knife,8-inch

measuring spoons garlic Citrus

juicer

press

or reamer

small bowl fork

Dips, Pâtés, and Savory Sauces

63

Mock Sour Cream: and Chive Dip This

tastes

only

better. Serve it with

like “Ranch

Dip,”

Yield: 1 cup. 4

servings

Crudites (page 87) 1 cup soaked

raw

cashews

1/2 cup water I V~ tablespoons fresh lemon juice

Equipment ring.. Cu p.s

½ teaspoon garlic powder

measuring spoons juicer or reamer

1/2 teaspoon onion powder

mea su

citrus

¼ teaspoon salt

board

cutting

2

tablespoons minced

chef’s knife, 8-inch

blender

tablespoon

minced fresh basil

spatula

1

tablespoon

minced fresh dill weed

Place

the cashews, water, lemon

and salt in

powder,

occasionally rubber

briefly in

a

green

scrape down the sides of the blender

to

Spatula. to

a

Dip

jar

Add the chives, basil, and dill weed and

mix. Chill for

will

juice. garlic powder,

keep

onion

blender and process until smooth.

at

least

sealed container in the

Chive

64

or

I .

rubber

fresh chives

onions

for five

two

hours

refrigerator,

before. serving.

Stop

with

a

pulse Stored

Mock Sour Cream and

days.

Lunch and Dinner

Marina.ra Sauce Yield: I cup, 2

I

ripe

Se.e photo

servings

tomato, seeded and

or

½ red bell pepper, chopped (about ~/2 2 1

tablespoons extra-virgin tablespoon

This tastes like the best slow-

chopped (about 1/2 cup)

1/2 cup sun-dried tomatoes, soaked

simmered tomato

oil-packed

ever

cup).

as

sauce

)iou’ve

can serve

it with

(page 120)

as

well

with other entrées, such

Not Meat Balls

I teaspoon

or

had. You

Zucchini Pasta

olive oil

minced fresh basil,

facing page 120

(page

I

as

IS).

dried I teaspoon dried oregano

Equipment

.

.

.

½ teaspoon crushed garlic (I clove)

cutting

V4 teaspoon salt

serrated knife, 5-inch

Dash black pepper

(optional)

Dash cayenne

Place

measuring .cups

measuring..spoons all the

ingredients

sealed container in the

in

a

food processor fitted with the S

Stop occasionally a

refrigerator.

rubber

to

scrape

Stored in

spatula.

Marinara Sauce will

keep

a

garlic press food processor rubber

spatula

for

days.

Variations

.

For Puttanesca Sauce: Increase the cayenne

spoon. Stir 2 finished

•

chef’s knife, 8-inch

.

down the sides of the bowl with

•

.

.

blade and process until smooth.

three

board

tablespoons thinlysliced

Vs

tea

black olives into the

sauce.

For Middle Eastern Marinara Sauce: Add

pepper.

to

a

dash of black

ground cardamom, ground cinnamon,

and

ground

cumin.

Dips. Patés. and Savory Sauces

65

Mock Peanut Sauce. Peanut butter is made

roasted,

not raw,

peanuts, which

I

use raw

a!mond.butter

is

why

Yield: 1 cup, 4

from

Y2 cup

for this tasty “peanut” sauce. Serve it with Crudités (page 87) or

Spring

Rolls

(page

II

or

raw

I

almond butter

lemon

tablespoon.fresh

2 teaspoons. pure

measuring. cups

2 teaspoons tamari

maple syrup.or dehydrated

cane

.

Y2 teaspoon crushed garlic (I clove)

spoons

grater

garlic

juice

juice .

citrus

page 29,

water

Equipment measuring

(homemade,

store-bought)

Y4 cup

7~).

servings

1/si teaspoon grated fresh.ginger

juicer

or reamer

Dash cayenne

press

.

. .

Dash salt. .

blender rubber

66

spatula

Place

all the

ingredients in. a

sealed container,in the

Stored in

a

will

for five

keep

blender and process until smooth.

days.

refrigerator.

Mock Peanut Sauce

.

.

.

.

.

.

.

Lunch and Dinner

Olive

Tapenade

Yield: ½ cup, 4

I cup 2

pitted

servings

This

tablespoons capers

4 teaspoons

extra-virgin

complex, “gourmet”

spread

:

2 teaspoons fresh lemon

is easy to

it has

a

flavor. Use

black or green olives

Olive

on

Crudités

for

juice

all the

ingredients

dressing, (page 87), or

any

raw or

in

a

days.

with

cooked entrée.

Equipment

food processor fitted with the S

down the sides of the bowl with

five

dip

as a sauce

measuring cups measuring spoons

blade and process until smooth.

sealed container in the

as a

garlic (2 cloves).

Dash black pepper

Place

as a

any sandwich, as a

11/2 teaspoons minced fresh basil, or 1/2 teaspoon dried •. I teaspoon crushed

Tapenade

salad

olive oil

make, yet

topping

Stop occasionally a

refrigerator,

rubber.

Olive

scrape

Stored in

spatula.

Tapenade

to

will

keep

a~

for

citrus

garlic press juicer or reamer cutting board

chef’s knife, 8-inch food processor rubber

.

. .

spatula

Variation •

For Sun-dried Tomato

soaked

or

Tapenade: Replace

oil-packed sun-dried

Dips, P~rés, and Savory Sauces

the olives with

tomatoes, Omit the capers.

67

Nt Tuna Pâté Yield: ½ cup,

This pâté is my daily staple— it’s delicious, versatile, and

filling. Not Tuna Pâté is the perfect way to turn a salad into

main dish. You

a

can

also

dip with (page 87) or use it as a filling for Not Tuna Rolls (page .113), Tomato Stacks (page 119), Stuffed Bell Peppers (page 121), or a Not Tuna Sandwich~ (page 108). serve

it

1/2 cup soaked

raw

sunflower seeds

Y4 cup soaked

raw

almonds

tablespoons water’

2

as a

Cruthtés

2..servings

I 1/2

tablespoons

minced

celery.

I

tablespoon

minced onion

1

tablespoon

minced fresh

I

tablespoon

fresh lemon

parsley

juice

Y4 teaspoon salt

You may wish to make a larger batch, since it keeps

Place

for five days.

sor

Equipment

ally

the’ sunflower seeds~ almonds, andwater in

fitted with the S blade and process into to

scrape

Transfer

to a

measuring cups measuring spoons food processor

rubber

spatula

small

mixing

citrus

juicer

cutting

paste.

down” the sides of the bowl with

small

juice,

ley,

lemon

the

refrigerator.

mixing

bowl and stirin

Stop

a

occasion

rubber

the.celery’

and salt. Mix well. Stored in

Not Tuna Pâté will

a

food proces

spatula.

onion, pars

sealed container- in

keep

for live

days.

For Not Salmon Pâté: Add ¼ cup

grated

carrot to

Variation

bowl

or reamer

board

chef’s knife, 8-inch

•

processor

Replace or

68

a

a

along with

the

the food

the almonds, sunflower seeds, and

parsley with I tablespoon

water.

minced fresh dill weed.

1 teaspoon dried.

Lunch and Dinner

Salsa Yield: ~/2 cup, Ito 2

servings

With the aid

2 Roma tomatoes, cored,seeded, and I Y~

teaspoons

quartered.

minced fresh cilantro

and GuacamOle

Equipment

1/4 teaspoon crushed garlic (1/2 clove).

cayenne

and

the

pulse

few times

. .

to

food processor fitted with. the S blade

chop. Stop occasionally a

rubber, spatula.. Do

Add the cilantro, onion, lime

serving

to

to

to

serrated knife, 5-inch

not

overprocess.

and salt and

measuringcups measuring spoons garlic press citrus

juicer

or reamer

food processor. rubber

spatula

stand for 10 minutes before

let the flavors blend. Serve

Dips, Pätt~s, and Savory Sauces

scrape down...

to

juice. garlic, chile,.

mix. Allow

board

chef’s knife, 8-inch

.

.

the sides of the bowl with

pulse briefly, just..

dash

.

tomatoes in a a

cutting

.

1/8 teaspoon salt

Place

or

..

..

.

(page 63).

•.

11/2 teaspoons minced red or green onion 1/2 teaspoon fresh lime juice

1/4 teaspoon minced jalapeno chile,

of a food processor,

homemade salsa is easy to make! Serve it with Crudités (page 87)

immediately.

69

Pestô This aromatic

cup,.4 servings

authentic Italian

meals

an

flavor.

It is delicious

as a

(page 87),

with Crudités an

Yield: I

gives

sauce

dip

Pasta al Pesto

I teaspoon crushed

Pesto

Y2 teaspoon salt

(page.120), Dressing (page JO I), Stocks (page 119), Tomato o•r and

as a

topping for

any

(stems removed), tightly packed

¼ cup extra-virgin olive oil

in Zucchini

ingredient

2 cups basil.leaves

as

Y4 cup

raw

pine

garlic (2 cloves)

.

.

nuts

raw

If you eat food, try the sauce over whole grain pasta. My pesto. uses slightly less oil than traditional recipes; increase the oil for a

with the S blade. and process until the basil is

richer

process; you

or

cooked entrée.

cooked

sauce.

-

Place pine

the basil, olive oil,

nuts

garlic,

and process until smooth.

down.the sides of the bowl with

should still

see

measuring

days.

a

food processor fitted

chopped.

Stop occasionally

rubber

a

flecks of

in a.sealed container in the

Equipment

and salt in

spatula.

nuts

pine

to

scrape

not over

throughout.

Pesto will

refrigerator.

Do

Add the

keep

Stored for five

. .

-

cups

measuring spoons

garlic press food processor rubber

70

spatula

Lunch and Dinner

Walnut Pâté Yield: 3/4 cup, 2

I cup soaked

tablespoon I teaspoon

servings

raw

This rich, meaty pâté is a good choice when you are really

hungry.

walnuts

fresh lemon

extra-virgin

juice

olive oil

1/4 teaspoon garlic powder• Dash salt

I

tablespoon

minced fresh

tablespoon

minced onion

a

satisfying lunch,

Creamy Tomato Dressing (page 100) or Honey Mustard Dressing (page 103).You can also serve it as a dip with Crudités (page 87), in a Walnut Pâté 5and~ich (page lO8~), in Tomato Stacks (page 119), Or

I teaspoon tamari

I

For

havea scoop of it on a Garden Salad (page 88) along with

parsley

make it into Not Meat Balls

Place

(page 11.51. the walnuts, lemon

and salt in into

a

paste.

bowl with in the

a

a

garlic powder.

food processor fitted with the S blade and

Stop occasionally rUbber

parsley

tamer in the

olive oil. ramari,

juice,

spatula.

to

scrape down the sides of the

Transfer

to

asmall

mixing

and onion and mix Well. Stored in

refrigerator, Walnut

process

Pâté will

keep

a

bowl. Stir

sealed

for five

con

days;

Equipment measuring measuring

small

•

For Curried Walnut Pâté: Add 1/4 teaspoon For Pecan Pâté:

amount

Replace

cUrry powder.

the walnuts with

an

equal

spatula

mixing

citrusjuicer •

spoons

food processor rubber

Variations

cups

bowl

or reamer

chef’s knife, 8-inch

cutting

board

of soaked pecans.

Dips. Pâtés. and Savory Sauces

71

Sunflower Herb Pâté: See

photo facing page

Yield: ½ CUp~ 2

40

servings

~ii ~: ..j

This

light, delicately flavored pâté tastes good in Stuffed Mushrooms (page 118) and Stuffed Bell Peppers (page 12 l).You can also serve it with a salad or as a dip with Crudités (page 87).Try the

I cup soaked

an

Italian

sunflower seeds

2

tablespoonswater.

I

tablespoon

minced red

tablespoon

fresh lemon

I

~: ~ or

green onion

juice

2 teaspoons minced fresh dill weed, basil,

or

parsley

sun-dried tomato variation

for

raw

.1/2 teaspoon

flavor.

crushed

garlic (I clove~

1/4 teaspoon salt

I

.

Dash black pepper

Equipment measuring

cups

Place

the sunflower seeds and

water

measuring spoons

withthe S b!ade and process into

food processor

scrape down the sides of the bowl with

rubber.

spatula

small

mixing

citrus

juicer

bowl

or reamer

cutting board~

to a

a

paste. a

food processor fitted

Stop occasionally

rubber

to

spatula. .Transfer

sma,l! mixing bowl. Stir in the green onion, lemon juice, dill

weed,

garlic, salt, andcayenne

container in the five

a

in

refrigerator.

and mix well. Stored in

Sunflower Herb Pâté will

a

sealed

keep

for

days.

chef’s knife, 8-inch

garlic press.

Variation For Sunflower Sun-dried Tomato Pâté: Add ½ cup soaked or

oil-packed

along

72

sun-dried

tomatoes

with the sunflower seeds and

to

the food processor

water.

Lunch and Dinner

Zucchini. Hummus Yield: 1 cup. 2

The

servings

came

SamuétsOa’s instinct

•

I zucchini,

peeled and chopped (about 11/2 cups)

2

tablespoons

raw

tablespoons

of cooked garbanzo beans.

tahini

fresh lemon

•

Zucchini Hummus is

•

garbanzo bean version, but it tastes just as delicious. Serve salad,

dip

asa

(page 87),

1/4 teaspoon salt

or

ingredients

in

a

food processor fitted with the. S

down the sides of the bowl with

Stop occasionally. a

rubber

spatula.

to

in

a

Hummus

(page 107,).

Equipment

scrape

Stored in

a

with Crudités

Sandwich

all the

little

Zucchini Hummus with

V4 teaspoon paprika

blade and process until smooth.

a

thinner than the traditional

juice.

~/2 teaspoon crushed garlic (I clove) 1/4 teaspoon ground cumin

Place

make

to

hummus ~vith zucchini instead

•

2

inspiration for this recipe from raw food chef Matt

a

board

cutting

•

•

sealed container in the for five

refrigerator,

Zucchini Hummus will

keep

peeler

.

chef’s knife, 8-inch

days.

measuring cups measuring spoons •

Variation

citrus •

For Garbanzo Bean Hummus:

Replace

juicer

the zucchini with

1¼ cups cooked garbanzo beans and add ¼ cup

or reamer

garlic

water.

press

food processor rubber

•

spatula

• •

Dips, Pâtés. and Savory Sauces

73

If

you

get tired of chewing salad

twice

a

day,,

raw

soups

are an

excellent

They are especially nutritjous, since blending concentrates a large amount of vegetables into a small volume. Blending also helps break down. the fiber in vegetables, making them easier to digest, which is partic ularly importan.t if you. are new to raw foods. The best raw soups are del icately flavored—not too salty, spicy, or rich—so that you can easily eat a whole bowlful.. Fruit soups make, a refreshing summer meal, and vegetable soups, served at room temperature or warm, can. be eaten year-round. To warm a soup, heat it gently on the stove for a few minutes, taking care not alternative.

to

overheat it.

.

.

,.

vegetable soup should contain the following components: water, vegetables, fat, citrus juice, seasonings, and salt. The vegetables should be soft, such as zucchini, cucumber, tomato, red bell pepper, or greens. I avoid root and cruciferous vegetables in these soup recipes. Root vegetables, such as carrots and beets, b~come grainy when blended, and cruciferous vegetables, such as cabbage, broccoli, and collards, are too strongly flavored for raw soups. The best fat to use is avocado—it gets A blended

creamy when blended and adds richness without heaviness. You add are

som.e

deep

74

olive oil for additional flavor and smoothness. Good citrus

lemon, lime, and orange; seasonings

and fresh

can

or

can

dried herbs. To salt the soup1

include

use

salt

garlic, onion, or

also

juices

cayenne,

miso, which adds

a

flavor similar to stock.

Lunch and Dinner

To make

a raw

soup,

always

first. If you like your soup

thick;

blend the water and the softest less water to

vegetables

with. Don’t add too

begin always spice it up later. Add garlic; you the greens, avocado, andfresh herbs last, to avoid overbiending them. Gar~ nish a raw soup with a drizzle of Ranch Dressing (page 104) or a sprinkle of minced fresh herbs. If you like, you may add a dollop of yogurt. For the best flavor, serve immediately. Or, for a chilled soup. refrigerate for 2 hours before serving. If you need to take the soup with you, transfer it tO a glass mason jar. It will keep for up tb six hours at room temperature. much lemon, salt, cayenne,

Soups

or

use

can

75

Cream of Cucumber

Soup Lettuce isn’t

just for

salads—

blending

it with cucumbers

makes

light

a

summer

Yield: 2 cups, 2

servings

and delicious

chopped (about I 1/2 cups)

4 romaine lettuce leaves,

soup.

I cucumber

peeled

(about I. cup)

Equipment

seeded and

chopped

:

½cupwater~

measuring cups

I

measuringspoons cutting board

½ teaspoon crushed garlic (I clove)

tablespoonfresh

lemon

juice

peeler

1/4 teaspoon salt 1/2 ripe avocado, chopped

chef’s knife, 8-inch

1

tablespoon extra~vi rgin

citrus

1

tablespoon

juicer

or reamer

tarragon,

garlic press blender rubber

minced fresh herbs

or

cilantro),

or

(dill, mint,

I teaspoon dried

Place the lettuce, cucumber, water, lemOn juice. garlic, and salt in

spatula a

blender and process until smooth. Add the avocado and olive oil

and blend

again

mix. Serve

immediately

before

76

olive oil

until smooth. Add the herbs and blend For

a

chilled soup,

refrigerate

briefly

to

for 2 hours

serving.

Lunch and Dinner

Cream

of Tomato

Yield: 1½ cups, I

2

to

Soup

servings

This all-American classic tastes

great for lunch, 3

ripe

tomatoes, seeded and

(about

1/2 ripe avocado~ chopped

tablespoon extra-virgin

Equipment ..

measuring

¼ teaspoon onion powder 1/4 teaspoon salt

measuring

cups

spoons

..

cutting

board

..

serrátedknife~ 5~inch

olive oil

2 teaspoons minced fresh dill weed or

a

1½’cups)

Y4 cup water ½ teaspoon crushed garlic (I clove)

I

with

along

sandwich’.

chopped

or

chef’s knife, 8-inch

basil,

garlic press

1/2 teaspoon dried

blender.

Place

rUbber the tomatoes, water~

garlic,

onion

powder,

and salt in

spatula

a

blender and process until smooth. Add the avocado and olive oil and blend

again until smooth. Add the dill weed

briefly, just

to

erate

Soups

mix. Serve

for 2 hours ‘before

immediately

For

a

and blend

chilled soup,

refrig

serving.

77.

I

.: I

Cream of. Zucchini con

be served chilled,

temperature,

Yield: 2 cups, 2

servings

or warm.

I zucchini,

chopped(about I cup)

Equipment

1/2 cup water, plus 1/4 cup

measuring cups measuring spoons

I

celery stalk, chopped

I

tablespoon

water to

.

cutting board;

.

fresh lemon

juice

..

1 teaspoon mellow white miso

peeler. chef’s knife, 8-inch citrus

juicer

garlic

press

thin~ if

.

necessary

.

. .

This soup at room

Soup

H

½ teaspoon crushed garlic (I clove) ¼ teaspoon salt

or reamer

Dash cayenne

rubber

spatula

Y2.ripe

avocado, chopped

.1 tablespoon extra-virgin olive oil .2 teaspoons minced fresh dill weed,. or

1/2 teaspoon dried

Place the

zucchini ½ cup

lic, salt, and cayenne in

a

.. .

blender

water

celery

lemon juice

miso

gar

blender and process until smooth. Add

the avocado and olive oil and blend again until smooth Add the

remaining 1/4

cup

water to

thin, if necessary, and blend

Add the dill weed and blend

ately.

For

a

chilled soup,

serve warm,

heat

gently

briefly, just

refrigerate on

the

to

for 2 hours before

stove

for

a

briefly.

mix. Serve immedi

serving. To

few minutes. Do

not

overheat.

78:

Lunch and Dinner

Garden

Vegetable Soup.

•

Yield: 2 cups, 2

This soup tastes like

servings

version

Y2 cup

chopped (about I cup)

plus 1/4

water,

cup water

thin, if

to

necessary

Equipment

I

measuring cups measu ring spoons

celery stalk, chopped

2 green onions,

tablespoon

chopped

fresh lemon

garden-fresh and flavor.

aroma

1/2 ripe tomato, seeded and chopped. I

juice

cutting

I I/~ teaspoons mellow white miso

board

chef’s knife, 8-inch

~/2 teaspoon crushed garlic (1 clove) Dash cayenne

citrus

garlic press juicer or reamer

Dash salt I cup

green

of Gazpacho (page 80).

The basil adds I small zucchini,

a

blender

chopped spinach

or

chard.

6 fresh basil leaves

rubber

spatula

.

.

1/2 ripe avocado, chopped

Place

the zucchini, ½ cup water, tomato,

lemon

juice.

miso.

garlic. cayenne.

process until smooth. Add the

again. Add ing ¼

cup

celery.

and salt in

a

green onions~ blender and

spinach and basil

and blend

the avocado and blend until smooth. Add the remain water to

immediately.

For

a

thin, if necessary, and blend

chilled soup,.

refrigerate

briefly.

Serve

for 2 hours: before:

serving.

Soups

79

Gazpacho Equipment

Yield

l½cups lto2servings

cutting board chefs knife 8 inch

2½ Roma tomatoes, seeded and into 1/2-inch pieces.

peeler

cut

.

serrated knife, 5-inch

1/4 red bell pepper, cut into 1/2-inch pieces ~/4 cucumber, peeled; seeded, and cut

measuring spoons

into 1/2-iflCh

garlic press. food processor

I green onion,

rubber

I

spatula

pieces cut

into Y2-inch

pieces

tablespoon chopped,fresh parsley.

2 teaspoons

extra-virgin

olive oil

‘/2 teaspoon crushed garlic (I clove)

1/4 teaspoon salt

.

Dash black pepper Dash cayenne

.

...

1/2 ripe avocado, diced, for garnish

Place ley,

(optional)

the tomatoes, bell pepper. cucumber. green onion, pars

olive oil,

garlic, salt,

pepper, and cayenne in

a

food processor

fitted wi.th the S blade. Pulse until blended but. still

occasionally

spatula

to

Serve

hours before

chunky. Stop

scrape down the sidesof the bowl with

immediately.

serving.

For

a

chilled soup.

a

rubber

refrigerate

Garnish with the avocado, if desired.

California Rolls, page

80

for 2

113

Lunch and Dinner

Miso.

Soup~:

~/4 CUpS,

Yield: I

I

This

recipe will. satisfr your craving for hot soup during

serving

the cold

I cup

plus

2

tablespoons. water

season.

The’soaked

dried mushroom adds

.:.‘~

Y4 cup babyspinach leaves, tightl~~ packed’ ¼ cup thinly sliced carrot (V4’carrot)’

a

deep,..smoky flavor. .

.

I dried shiitake mushroom, soaked 30 mihutesin warm water

sliced~

vEquipment

..

mellow white miso

tablespoon

I

thinly

measuring cups

‘ .

I

and

measuring

teaspoon thinly sliced green onion, for garnish

(optional)

spoons

cutting board .

.

.

.

chef’s knife, 8-inch

1/4 teaspoon toasted sesame oil, for garnish

(optiqnal)

peeler

.

,

..

~...

small saucepan

P lace 1 cup slices

in

a

0

the water and the spinach~

small

Combine the

utes.

miso in Add

to

Serve

a

small

the

remaining

and

2

tablespoons

bowl. Whisk with

vegetables

immediately, garnished

sesame

bring

from the heat and allow

mixing

water

Cover and

saucepan

Immediately remove

carrot, and mushroom

a

to

to

a

small

mixing

fork

boil

stand for 5 min

bowl

wooden

spoon

of water with the

fork until blended

and stir, until well combined.

with the green onion and toasted

oil, if desired.

Shaved Beet Salad, page 95, with Dressing, page I 02

Lemon Herb

Soups.

.‘

81

Lime

Papaya Equipment

Soup

Yield: 2 cups. 2 servings

cutting board chefs knife 8 inch

I small ripe papaya

measuring cups

~/2 ripe mango chopped (about Y2 cup)

measuring spoons citrus

juicer

tablespoons fresh (about Y2 orange)

I

tablespoon

or reamer

blender rubber

2

spatula

orange juice

fresh lime juice

2 strawberries

Cut the papaya spoon

Scoop

about 2

cups)

half

in

out

lengthwise

the flesh and

Place

in a

and

remove

the seeds with

chop coarsely (this

a

will make

blender with the mango orange juice

lime juice and strawberries and process until smooth Serve

immediately

For

a

chilled soup

refrigerate

for 2 hours before

serving

82

Lunch and Dinner

Spinach Apple Soup Yield: 1½ cups, I

Equipment

serving

measuring~cups measuring spoons

spinach leaves, tightly packed

2 cups

½ apple, peeled and chopped ‘/2 cup

water,

plus 1/4 cup

cutting thin, if

water to

board

peeler.

necessary

chef’s knife, 8-inch

1 teaspoon fresh lemon

juice

citrus

juicer

or reamer

Dash salt

blender 1/2 ripe avocado,

Place

the .

blender and

spinach, apple,. water,

process

sary, and blend

rubber

lemon

and salt in

juice,

spatula

a

until smooth. Add the avocado and process..

until smooth. Add the

refrigerate

chopped

remaining 1/4

briefly.

Serve

for 2 hours before

cup

thin, if

water to

For

immediately.

neces

chilled soup.

a

serving.

Variation .

. .

For Chard 2 cups

Soups

or

Kale

chopped

Apple Soup: Replace

chard

or

kale.

the

spinach

with

.

.

83

diet

salad

can

be

improved by adding

with fresh

begins

mesciun. You

can

organic

also include

red

a

or

spicier

leafy

green salad each

day.

A

great

green leaf lettuce, romaine, and/or greens, such

and frisée, and small amounts of other sliced

or

arugula, watercress, grated vegetables, such as as

tomatoes, cucumbers, and cari~ots~ Leaf lettuces and• mesciun

are

best used

days; I recommend buying smaller amounts twice a week to ensure freshness. Storing these delicate greCñs in Evert Fresh Green Bags will keep them fresh for several days (see Kitchen Equipment, page 185); Alternatively, use romaine lettuce in your salads during the latter part of the week, since it keeps longer. For crispy and tasty romaine salads, remove the wilted outer leaves from the head, or buy romaine hearts, which are often available in convenient packages of three. within

a

few

To prepare

place

it in

around

a

a.

green salad, first tear all the lettuce into bite-size

salad

spinner.

using your

Fill the

spinner

hands. Lift out the

spinner’s

insert and pour the water

thinly

84

a

spin

the greens

large salad bowl and add any other salad ingre handy tool for preparing accompaniments, such as

Transfer the greens to

dients. A mandoline is

and

with water and swirl. the greens

from the base bowl. Place the insert back into the bowl and

dry.

pieces

a

sliced cucumbers and onions.

Lunch and Dinner

Toss the salad with the the

bowl,

or

dressing

for an attractive

of your choice. Serve it

preseiitation~

directly

from

arrange individual

servings on grated accom

plates. You may wishto reserve some of the sliced or paniments to garnish each plate. To make a salad into a one-dish meal, tbp it with a scoop of dip or pâté. Or, if you eat cooked foods, add some left over steamed vegetables, whole grains, or beans. If you eat dairy products, raw milk cheese or goat cheese complements green salads nicely. saEad

•

You

can

Sa’ads

as

far

as

12 hours in

advance—just

don’t toss•

ready to serve them. I.f you need to carry a main-dish salad with you during the day, place two tablespoons of dressing in the bottom of a glass mason jar. Add raw or steamed vegetables, such as broccoli, asparagus, green beans, or other cooked ingredients, if desired. Place the lettuce on top of these ingredients, which will absorb the flavor of the dressing and prevent the lettuce from wilting. When you are ready to serve the salad, invert the jar onto a plate; the lettuce will he on the bottom, and the marinated ingredients will be o.n top. them with

•

make salads

dressing

until you

are

85

Caesar Salad My

version

of this

Yield: I

salad looks

serving

just like the traditional Caesar, but

replaces

the egg yolk and a delicious vegan

1/2 head rornainelettuce,

anchovies with ranch

2

dressing.

tablespoons

½ Roma

Equipment

I romaine. heart

Dressing (page 104)

tomato, seeded and diced

thin slices red onion

6.very

•

Ranch

or

(optional)

sliced black olives.

•2 tablespoons thinly •

mandoline

cutting

(optional)

chef’s knife, 8-inch salad

black pepper

Freshly ground

(optional)

board

spinner

Remove remaining

any wilted

outer

leaves into.

leaves, from the romaine. Slice the

H~ch.strips.. Using

a

salad

spinner, wash

serrated knife; 5-inch and

measuring cups measuring spoons medium

or

a

dry

the

strips.

mixing bow!

bowl

and toss well. Transfer to

with the tomato,

!arge mixing

Place the romaine and the Ranch.

serving plate

in

and top

red onion, olives, and pepper. Serve

optional ‘

immediately.

.

.

tongs

Note: To thinlyslice the Onion,

serving plate

knife.

86

a

Dressing

use a

mandoline

or a

sharp

Lunch and Dinner

Crudités: Yield:.,l

Crudités is the: French -word

serving

for veggies. This colorful combination, cut. into cut-up

½ carrot, peeled

for

¼ cucumber

quantities

as

tomatoes

Slice the carrot, celery and cucumber Cut the red bell pepper

the carrot,

a-

needed). Serve with~any dip, pâté, or salad dressing~

4 broccoli florets

shapes.

both.

increase the

½ red bell pepper

cherry

chip shapes; works daily snack -and a fancy party platter (just

attractive

1/2 celery stalk

4

raw

celery. cucumber,

on

diagonal

into

into thirds.

lengthwise

andred. bell

Equipment

the

pepper-in

a

chip cutting

Arrange

circle

bOard

chef’s knife, 8-inch on a -

peeler serving plate ‘

.

serving plate, and place in the

Serve

center.

immediately’ or

sealed container in the three

days.

the broccoli floretsand

refrigerator. ‘-

-

store

vegetables

Crudit~s will ‘

keep

in

for up

..

a

-

to

.

..-

.

the

cherry tOmatoes

.

-

Salads

87

-

Garden Salad. This’ nutrition~packed salad

staple: It

can

Yield: I

serving

be

daily simple or deluxe, depending on how many optional ingredients are added~ is my

Basic Salad. I cup torn red leaf lettuce

~.

1 cup torn romaine lettuce

Equipment:

~.

1/2 ripe avocado, cubed salad

spinner measuring cups

carrot,

grated

or

..

..

¼cucumber,.thinlysliced 1/4

.‘ .,‘

thinly

.

sliced

cutting board peeler.

Optional

Additions

chef’s knife,. 8-inch. food processor fltted with a

grater~

shredding mandoline medium

t

tongs

Icup.babyspinach

.....

or

disk

(optional)

mixing

bowl

‘/2 cup alfalfa.sprouts

¼cupthinly•sliced

. .

..

red.o

green onion

¼ zucchini, grated or thinly sliced ~/4 celery stalk, thinly sliced 2

cherry

2

tablespoons

Combine all many

soaked

the basic

dressing

raw

sunflower seeds

ingredients as

88

use a

in

a

mixing bowl, adding

of your choice. Serve

mandoline

as

you like. Toss with about 2 table

Note: To slice the cucumber,

thinly,

.

tomatoes, halved~

optional ingredients

spoons of the

.

or a

immediately.

carrot, and zucchini

sharp

very

knife.

Lunch and Dinner

Grapefruit and’ Avocado Salad Yield: I

serving.

Equipment cutting

.

lgrapefruit.-

...

serrated knife, 5~inch

2 cups torn red leaf Ii ttuce 1 cup

2

:. .

salad

arugula (optional)•~~

tablespoons LemonHerb Dressing plus for drizzling (page 102)

measuring

measuring Spoons

~. .

Using ~ 5-inch serrated knife; ~üt off the top and bottom of the pith

the knife

and separate the

leaf lettuce and toss

use

gently. Transfer to

and avocado

immediately.

Salads

on

to remove

a

in

mixing

a

the

bowl.

serving plate

.

.

tong~

serving.pla~è

and white

Add the dressing and

and arrange the

top. Drizzle with additional ~

peel

mixing bowl;

into segments. Place the red.

grapefruit

arugula

cups.

extra

medium

Then

spinner

.chef’s.knifë, 8-inch

½ ripe avocado, thinly sliced

grapefruit.

board

.

. .

grapefruit

dressing.

Serve

: .

89

Greek Saiad:H. Enjoy this salad as a delicious first course before MOck Rice Pilaf (page 116) or Garden Wraps (page 111).

•

Yield: I

serving

2 cups

torn

romaine lettuce

IRoma tomato, seeded and

Equipment

cut

into chunks

1/4 cucumber, seeded and cubed

cUtting bOard

1/4 CU~ thinly sikedred onion 1/4 red bell pepper. cut intochunks;

serrated knife, 5-inch

2 to

.

.

3abkspoons (page 102)

chef’s knife, 8-inch mandoline salad

(optional)

2

Dressing.

•

:.

.

.

sliced kalamata olives..

tablespoons

spinner

measuring spoons

Placeall

medium bowl

bine. Serve

tongs

Lemon Herb

•

or

large mixing

the

ingredients

in

a

immediately.

Variation

rnixingbowl

and toss.well

..‘

.

•

: .. .

•

.

:

•

to com

•

~

For Greek Salad with Feta Add V4 cup cubed feta cheese

Notè:To slicethe onion very thinly.

use a

mandoline

ora

sharp knife.

90..

Lunch and Dinner.

Green Salad.. Yield: I

serving.

Sometimes

especially be 2

cUps mixed lettuces.(redIeaf; green leaf; romaine,

I

Bibb).;

.

...,...

.:

followed, by.

.

...•

....

.

....

salad

...

or

carrot,.

medium

or

carrot, if desired. Serve

spinner

measuring cups measuring spoons

Place the lettuce and dressing. ma mixing bowl and toss gently. serving plate..

a more

EquIpment

garnish (optional)

a

be~t~

.

.

Transfer to.

is

salad will

.

4 thin slices Roma. torna to1..cucumber, for

a

elaborate meal.

tablespoon ClassicVinaigrette (page 99), Lemon Herb Dressing(page 102). or Honey Mustard

Dressing.(page.103)

simple

when

Garnish with the tomato, cucumber,

mixing,bowL serving plate’

immediately.

Variation •

For Green Salad with Avocado

cado, sliced,

Salads

..

..

or

2

tablespoons goat

or

Cheese: Add ½

cheese

or

avo

feta cheese.

•91

Harvest Sa1ad~: This salad makes course

for

a

fall

a

or

delicious

Yield:

first

Iserving

winter meal.

2 cups torn red leaf lettUce

Equipment salad

i/4 apple

spinner:’

medium mixing bowl

or

ripe

pear,

Vinaigrette (page 99)

tablespoons

1

tablespoon chopped pecans,

tablespoon

fresh

mesciun.

thinlysliced~

2:

measuring cups

Cl~Ssic

or

unsoaked

raspberries, dried cherries, (seenóte)~

or

dried cranberries

measuring spoons

tongs serving

plate

cutting board chef’s knife 8 inch

Piacé

the lettuce.

apple,

Transfer to

toss

gently.

and

raspberries

on

a

and

vinaigrette

serving plate

top Serve

in

a

mixing

bowl and.

and arrange the

pecans

immediately

Variation •

For Harvest Salad with Cheese: Add 2

cheese such

Note; water

92

If

as

Roquefort

or

Using driedcherries

for 10 minutes

to

tablespoons

blue

Gorgonzola or

cranberriès~ soak them in

plump them,

then drain well.

Lunch and Dinner

Salad.

Jerusalem Yield:lserving

..

This traditional salad. is served in

.

most

1/2 cucumber, seeded and diced

to

½ 2

Middle Eastern restaurants..

It makes

a

good accompaniment (page 73)~

Zucchini Hummus.

tomato, seeded and diced

tablespoons or

Dressing (page 102) Dressing (page .105)

Lemon Herb

Tahini Lemo.n

.~

I

tablespoon

minced onion

1

tablespoon

minced

Equipment cttting board

fresh~parsley.

chef’s

knife, 8-inch

measuring spoons

Placeall Serve

Salads.

the

ingredients

immediately.

ma

mixing

bowl and tOssto•combine~ .

:

small

mixin~

rubber

bowl

spatula

93~

Mango an.d .1

~•.

Serve this salad with

Avocado Salad

•...

Papaya.

Lime

Soup (page 82) for tropical surñmer lunch.

Yield: I

.

serving

a

mango, cubed.••

I

ripe

I

ripe. avocadó~

cubed...

: .

2 teaspoons minced red oniOn

cutting

board

I

~•. .

chef’s

knife,.8:iflch measuring cups... measuring spoons

citrus

small

mixing

teaspoon minced

cayenne

..

jalapeñochile,or

dash

.

. .

2

..

. . .

2 cups mesciun

bowl

tablespoons

or

shredded romaine, lettuce

Lime Herb

Dressing (page 102)

spatula

spinner

serving plate

Place the

mango, avocado, onion, cilantro, lime

in

bowl and toss

a.mixing

ing plate

the

plate.

gently. Arrange

and drizzle with the Lime Herb

ber.spatula~

94

juice

.

juicer or reamer

rubber salad

~

:

freshcilantro

teaspoonminced

1. teaspoon fresh lime

.

:.

mound the

Serve

mango~avocado

and chile

the mesclun’on’a

serv

Dressing. Using

rub

mixture in the

a

center

of

immediately..

.

.

. .

juice.

Lunch and:Dinner

Shaved Beet Salad Yield: I serving

See

1/2 small beet, peeled (see 3

note

Lemon Herb

tablespoons

photo.facing page

Marinating thinly ‘sliced raw beets in Lemon Herb Dressing makes

below)

Dressing (page 102)

them tender and

2 cups mesciun 1

or

arugula

imparts

a

delicious; it ólso

beautiful .fuchsia color

tablespoon. chopped walnuts, .unsoaked.

(optional):

to

the

dressing.

.

Equipment

Slice

the beet

Place in

a

paper-thin using

mandoline

a

.mixing:bowl,. add;the dressing,

coated. Marinate for 30 minutes 12 hours in the

or a

sharp.knife.

and toss. until

evenly

cutting

refrigerator. Arrange

Remove the beets from the

the greens

along with

remaining dressing

temperature,

the mesdun

or

on a

up

to

peeler

serving

dressing

and

place

on

top of

the walnuts, if desired. Drizzle with the

left from

board

chef’s knife, 8-inch at room

mandoline

plate.

81

marinating

the beets. Serve imme

measuring cLps measuring spoons small

‘

diatély.

(optional)

mixingbowl

rubber

Variation

spatula tongs

serving plate •

For Shaved Beet Salad with cheese: Add 2

blue cheese, such

Note: To peel remove

the

a

peel

as

Roquefort

or

tablespoons

Gorgonzola.

beet, slice off the top and bottom, then with

a

sharp vegetable peeler,

such

as

Oxo

brand.

Salads.

93.~

Tricolor. Salad• This

YieId~ I serving

salad is worth the

elegant

expense of the radicchio Belgian endive, two

extra

and

I cup

•.:•. baby spinach or.arugula... .• 3/4 cup torn ‘Belgian endive (about 2 heads)

gourmet greens that can be

found

in most

supermarkets.

:

3/4 cup

Equipment cutting board chef ‘sknife, 8-inch measurihg’cups

measuring’spo~ns salad

spinner. medium or large mixing bowl

‘.

radicchio

(about ¼ head)~.

2

tablespoons. Classic .Vinaigrette(page 99)

I

tablespoon choppedwalnuts,

P lace a

torn

the

mixing

unsoakëd

spinach, Belgian endive, radicchio, and vinaigrette

bowl;

Lightly

massage the greens for

your hands to soften them. Transfer with the walnuts. Serve

Variation

to

a

immediately. .....

..

..

a

in

minute with

serving plate.and top

~

. .

.

.

.

.

tongs

.

.

.

serving plate~... serving plate

96

:

For Tricolor Salad with Goat .fresh goat cheese.

cheese: Top with

a

piece 9f

.

.

Lunch and Dinner

.11

Caprese Salad Yield: I

serving

When

they..are available,

multicolored heirloom, tomatoes 2

ripe

tomatoes,

make this

thinly sliced,

salód

simple

beautiful

...

1/8 teaspoon salt I

2

tablespOon

minced fresh’ basil

teaspoons extra-virginolive

or

Equipment

oregano

oils

cutting,board chef’s knife, 8-inch

Arrange the tomatoes

on a

serving plate. Sprinkle

with the salt•

and minced basiL Drizzle with the olive oil and Serve immèdi “

ately.

For

Caprese

measuring

5-inch

spoons

.

serving plate’

.

.

•

‘knife,

.

‘

Variation

‘serrated

‘

...

‘..

Sa!ad with Goat Cheése:Add2

; ..

. .

ounces

fresh

goat cheese

Salads

97

1~.

Lemon Herb Dressing is my favorite in this section,:because it, high-~

I’

lights the delicate flavors of greens without overpowermg them The other salad dressmgs in this section provide variety and are espe cially delicious if you like creamy textures For a rich dressmg, try

1:I~

my Ranch cream.

(page 104)~ You, won’t miss the mayonnaise ‘and sour And if you’re cutting back on fat, Creamy Cucumber (page.

100) will give you flavor without For

a

simple dressing,,

your salad, toss, add You

can

also

use

nut

a

too much oil.

drizzle

little lemon

little

extra-virgin olive oil on juice, and toss again~ That’s it!

a

and, seed oils, such

as

walnut, flaxseed, and

.

pumpkin seed, instead of olive oil.

I

98

Lunch and Dinner

7~ ~

Classic

Vinaigrette’

17~. Yield: 1/4 cup, 2

I

servings

tablespoon apple vinegar.

cider

vinegar, or

Apple cider vinegar is. easier, to digest than red wine vinegars, and, it has a fine fruity flavor. For a

balsamic

more

balsamic

½ teaspoon Dijon mustard

(optionafl

‘/8 teaspoon salt

.‘

‘

.

Dash black pepper

.

(optional)

Equi~ment

..

tablespoons extra-virgin olive, oil

measuring small

Place

the

vinegar.

,

.

3

traditional taste, substitute

vinegar; mustard. salt;

and pepper in.

a

small

mixing

spoons

mixing bowl whisk

bowl and whisk to combine. Add the. olive oil and whisk ‘until smooth~ Storedin

Vinaigrette

will

a cruet or

keep

for

one

glass jar week.

iii the

refrigerator,

Classic

“

Variation For Classic

Vinaigrette with~

teaspoon minced fresh

Herbs and. Shallots: Add

parsley

shallots. ,,

Salad

Dressings..

...,.

.,.

,.

.‘/~

and ½ teaspoon minced .

.

,

99’

Creamy Cucumber Dressing This

dressing

you’ll

never

Yield:

isso creamy,.

guess it’s low

l:cup;

4.

servings

.

fat. 1 small cucumber,

peeled~ seeded;

(about I cup)

Equipment

chopped’ •.

.

1/4cUp extra-virgin

cutting board

and

olive oil’

..

I ½ tablespoons fresh lemon juice

peeler

.

Y4 teaspoon salt 1/4 teaspoon crushed

chef’s knife, 8-inch

garlic.(½ clove) Das.hcayenne (optional)

measuring cups

.

measuring

spoons

garlic press citrus juicer

or..,.

.

‘

or reamer

blender rubber

1V2 teaspoons rninced fresh dillweed orbasil; 1/2 teaspoon dried

spatula..

Iteaspoon

minced red

oryellow

Onion

..

Place

the cucumber, olive oil, lemon

cayenne

ma blènderañd

process

thefl’ dill weed and oniOn and blend a

cruet

or

glass jar

Dressing will keep

in the

for three

juice, salt, garlic, and

until smooth and creamy. Add

briefly, just

to

mix. Stored in

refrigerator, Creamy

Cucumber

days.

Variations •

For

Creamy

Red Bell

Pepper Dressing: Replace

ber with I small red bell pepper, •

For

with 2

Creamy ripe

Tomato

tomatoes,

Reduce the lemon

100

seeded and

juice

1

cucum

chopped (about I cup).

Dressing: Replace

to

the

the cucumber

chopped (about

I

cup).

tablespoon.

Lunch and Dinner

Pesto •

Dressing

Yield:½ cup, 2 servings

Equipment

•

cup Pesto 2

measuring cups mçasuringspoons

(page 70)

tablespoons

fresh lemon

juice.

small, mixing bowl citrus

Piace

the pesto and lemon

combine. Stored in

Dressing will keep

Salad

Dressings

a

juice

in

a

small bowl and stir

days.

orreamer

spoon

sealed container in the

for five

juicer

to

refrigérator,Pesto .

•..

I01•

Lemon Herb See

photo facing page

Yield: 3/4 cup, 4

8I

This is my favorite salad dressing. It adds zing and fragrance to a

salad, withoUt overpowering the

¼cup

Dressing..

servings

fresh lemon

.

.

.

juice

~.•.

(pársley,,basil, dill,, mint, tarragon, or.oregano) .½.teaspoon. crushed garlic.(I.clove) I

minced fresh herbs

tablespoon

..

delicate

flo~ors’of the

greens. Moreover, the taste can be varied

easIly by changing the fresh

Equipment

herbs.

.

‘/4.teaspoori. plus. I/~ teaspoon.salt. 1/4 teaspoon Dijon mustard (optional) Dash black pepper (optional) .

,.

..

.

1/2 cup extra-virgin olive oil

measuring cups measuring spoons citrus

juicer

or reamer

garlic press cutting board mixing

juice, herbs; garlic, salt, mustard, and pepper

the lemon

in small bowl and whisk to combine~ Add the olive oil and whisk

:

until well blended. Stored in

again

chEf’s knife 8-inch small

Place

bowl

refrigerator,

a

cruet or

Dressing will keep

Lemon Herb

Variations,:

for five

~

. .

glass jar

in the.

days.

.

.

whisk For Lime Herb

equal For

juice as

amount

an

equal

amount

the lemon

juicç

with

an

juice. Dressing: Replace of fresh lime

the lemon

juice. Use cilantro

the fresh herb. Add 1/8 teaspoon cayenne and

ground

102

of fresh lime

Cilantro Lime

Spicy with

Dressing: Replace

a

dash of~

cumin.

Lunch and Dinner’

—

~

i~

ii

iii

.ui.

I.

III.

II

Honey Mustard Dressing Yield; 3/4 cup, 4

k~4

Equipment

servings citrus

1/2 cup extra-virgin olive oil -

-

¼ cup apple cider vinegar -

S

1

tablespoon Dijon

2 teaspoons

raw

or

fresh lemonjuice

mustard

honey

.

-~-~--,~

blender

~ ~--

-

-5-

the

ingredients

and creamy. StOred in

Honey -

rubber

Dash black pepper

Place all

Mustard

---S

5--

Salad .D~ings

in

a

blender and process until smooth

acruetor

Dressing

will

measuring cups measuring spoolis

garlic press

-

-S

or reamer

.

½ teaspoon salt1/2 teaspoon crushed garlic (1 clove)

-S

juicer

keep

glass jar for

one

in the

week

refrigerator.

spatula

Ranch. This

dressing

tastes so

Yield: I cup, 4

rich

and creamy, you won’t believe it’s dairy free.

I

measuring

servings’

cup.soaked

3/4 cup

Equipment

Dressing raw

cashews

water

.

2

tablespoons

fresh lemon

Y2 teaspoon garlic

cups

juice

powder

‘

.

measuring spoons

1/2 teaspoononion powder

citrus

Y4 teaspoon plus Y8 teaspoon.salt

juicer

or reamer

I

cutting board. chef’s knife, 8-inch

.

.

blender

or

I teaspoon

.

.~

...

I

.

rubber

minced fresh basil,

tablespoon dried

.

tablespoon

.

minced fresh dill weed,

or..

I teaspoon dried

spatula

. . . .

P lace

the cashews, water,, lemon

powder,

and salt in

a.

juice, garlic powder,.

blender and process, until smooth and

creamy. Add the basil and dill weed and

Stored ma sealed container in the wilt

keep

for five

onion

pulse briefly, just to

refrigerator,

Ranch

mix.

Dressing

days.

Variation •

For Thousand Island

pepper

(about ½ cUp) ‘

ingredients.

104

Dressing: to

Add ‘/~

the blender

chopped

along

red bell

with the other

.

.

Lunch”andDinner

I

Tahini, E~emon Yield: I cup, 4

S.....SS..SJLJL~.

-

-

uI~ -

-

II

Dressing

servings

This

dressing will adda Middle flavor to Garden Salad or Jerusalem Salad 88). (page (p~~ 93).

Eastern

1/2 cup 1/3 cup

raw

tahini

I

.

.

.

.

water

.

.

1/4 cup fresh lemon juice

.

. .

Equipment

1/2 teaspoon crushed garlic (1 clove). Y4 teaspoon ground cumin

1/4 teaspoOn.salt Dash cayenne I

measUring cups

measuring

. .

.,

citrus

. . .

..

tablespoon minced fresh parsley

juiceror

spoons reamer

garlic

press

blender

Piace

the .tahini, water, lemon

cayenne in and

a

blender and process until smooth. Add the

pulse briefly, just

refrigerator,

juice, garlic, cumin, salt,

to

mix. Stored in

Tahini Lemon

will

Dressing

and

rubber

parsley

sealed container in the

a

keep

for five

days.

.

Salad

Di~essings

.

.

.

spatula

.

105

IJ

~.

A

sandwich is~ such

a

convenient lunch because you

hands, it’s portable, and it fills you~up. But with

can

two

eat it with your.

pieces

of bread,

a

typical sandwich is a high-carb meal that can.leave you feeling tired. and~ sluggish. To cut the carbs, replace the bread with romaine~ lettuce. Just spread one leaf with leftover pâté, dip, or avocado, add some sprot~ts and. tomato slices, and place another romaine leaf on top. If you are taking the sandwich with you, wrap it in~ plastic wrap and put it in a lunch bag or box. You

can

eat it with your

hands, just like

a

traditional sandwich~

.

Guacamole Sandwich Equipment rubber

Yield: I

serving

2

romaine lettuce leaves

spatula

cutting board serrated knife, 5-inch

large

½ cup Guacamole (page 63). 1/2 Roma tomato, sliced~

S pread

one

arrange the Serve

106

of the romaine leaves with the

tomato over

guacamole,

it. Put the second romaine leaf

on

and

top..

immediately.

Lunch and Dinner

“

~!!,

HumiiiusSandwich:~ Yield: I

serving

Equipment rubber

2

large

romaine

lettuce leaves

Y2 cup Zucchini 1-lummus

cutting board

(page 73)

serrated knife, 5-inch

1/4 red bell pepper, sliced into rings 2

tablespoons

Spread

one

spatula

chef’s knife, 8-inch

sliced black olives

of the romaine leaves with the hummus, and

arrange the red bell pepper and black olives .oveE it. Put the ond romaine leaf

on

top.

sec

Serve’immediately.

Variation •

For Hummus Sandwich with Feta:

crumbled feta cheese

Sandwiches

over

Sprinkle 2 tablespoons

the olives.

107

—

Not. Tuna.Sandwich Equipment rubber

spatula

cutting

board .

serrated knife, 5-inch

Yield: I

serving

2

romaine lettuce leaves

large

‘/4 cup Not:Tuna .Pate 1 cup

c.hef’s knife, 8-inch

(page 68)

~. . .

alfalfaspro.uts

..

6 slices cucumber

.. .

...

..

.

I Roma tomato,.sliced

Spread

one .of~ the ~romaine.leäves wkh~ the

the sprouts, cucumber,. and tomato

romaine leaf

on

over

pâte, and arrange

ft~ Put the second

top. Serve immediately.

Walnut Pâté Sandwich Equipment rubber

spatula

cutting

board...

Yield: I

serving

2 romaine lettuce leaves

serrated knife, 5-inch

‘/4 cup Walnut

Pate(page71)

‘/2 cup alfalfa sprouts I Roma tomato, sliced

I

tablespoon Honey

Mustard

Dressing (page 103;

optional)

Spread

onelof the romaine leaves with the

the sprouts and

tomato

over

it. Drizzle with the

desired. Put the second romaine leaf

108

pâté, and arrange

on

dressing,

if

top. Serve immediately.

.

Lunch and Dinner

..~.~____________~...i..u

lulul

II

I

I

II

liii

Veggi.e Sub Sandwich. Yield: I

2

Equipment

serving

large. rOmaine

cutting board serràtèd knife~.5-inch

lettuce leaves

1 cup alfalfa sprouts..

..

:

. .

.

½ ripeavocado, sliced

mandoline

.

6 thin slices cucumber:

½ Roma

chef’s knife, 8-inch

.

.

(optional)

1 . .

.

tomato, sliced~

.~:

.

. . .

6 thin slices onion

.

.

~..

~

.

I

:

Dressing (page 102) tablespoon. or Ranch Dressing (page 104) Lemon Herb

.. .

Arrange the sprouts. avocado, cucumber, tomato, and onion one

leaf of the romaine. Drizzle with the

ond romaine leaf

on

dressing.

top; Serve immediately.

Put the

on

sec

... .

Note: To thinly slice the cucumber and Onion~ use doline

Sandwiches

or a

sharp

a man

knife

109

No

matter how delicious

•

a raw

soup

or

salad is, you may desire

a

good main dish as well. You don’t have to spend hours making dehydrated mock pizzas or mock burgers to provide a raw èntrée~ With only a few greens or vegetables and some leftover pâté or dip, you can use the techniques of.stacking, stuffing, and rollingto create an elegant entrée in a matter of minutes. Stacking transforms toma toes and Pesto (page 70) into Tomato Stacks (page 119), and zucchini slices; marinated mushrooms, and. Marinara Sauce (page 65) into Lasagne (page 114). If you have. Not Tuna Pâté (page. 68) or Guacamole (page 63) on hand, you can~ make Stuffed Bell Peppers (page 121), Stuffed Tomatoes (page 121), or Stuffed MushrOoms (page 118) in five minutes. California Rolls (page 112) are the classic~~’~ rolled entrée, but Garden Wraps (page .11l)and,,Spring Rolls (page.

H

...

.

•

110

117)

are

with

a

also delicious. Raw entrées

vegetable

side dish

can

be served either alone

•..

•.

or

(see pages 123-132).

Lunch and Dinner

Garden Yield: I

Wraps.:

serving

See

photo facing page

12!

Alissa Cohen

this

6 thin slices onion

Thanks

Y2 cup thinly sliced mushrooms.

collard roll-u p recipe. Collard greens make colorful wrappers

1 I

tamari

tablespoon large

.

in this

collard leaf

:.

strips

nutrition-packed

.

~ .

cut

lengthwise

:

Equipment

into thin

peeler

.

.

grated

carrot or

andTechniqUes,

page

(see Tools

carrotribbons

21)

..:

cutting mandoline

ber

spatula

excess

Lay

Work the tamari into the

toss.

facing

up.

tucking

in

horizontally

Layer

grater

rub

measuring cups

vegetables using

a

as

the.

cutting board,

stem;

with the

measUring spoons mixing bowl

medium

‘rubb’er spatula

the Onions and mushrooms, avocado,

carrot on.

the ends

on

(optional)

mixing

tamari. Cut off the thickest part of. the collard leaf

cucumber, and

Serve

medium

oryour hands. Marinate for tO minutes. Drain off any

the collard leaf

inside

a

board

chef’s knife, 8-inch

.~

the onion, mushrooms, and tamari in

bowl and

entrée.

~.

1/4 cucumber, seeded and

Place

for

.

1/2 ripe avocado, sliced

cup

to

the leaf. Roll up the leaf burrito

you go Slice the roll

into two

style.

pieces

immediately

Entrées

Hi

Tamari

k~ ~

California Rolls

S See

photo facing page

practice, you’ll be rolling sushi like a pro. California Rolls make a sturiningappetizer With

a

Yield: 2 rolls, I

80:

2

little

at” any party,

satisfying

as:

well

serving

sheets•

non

2 teaspoons mellow white miso

•

2 cups alfalfa sprouts

. .

.

.

as a

~/2 ripe avocado, thinly sliced

sandwich substitute in

1/4 cucumber, seeded and

lunch boxes. •

strips~

.

‘

..

carrot or carrot ribbons

~/4 red. bell pepper,

peeler cutting board,

~.

. .

Techniques,. page .21)..

and

..

,.

.

¼ cup grated

Equipment

into thin

lengthwise

cut

.

for

(see Tools

~

~‘

:•

.

léngthwise.intó dipping (optional)

.

thin

cut

strips

chef’s knife, 8-inch

Lay

grater~. bamboo sushi mat

H:

measuring cups measuring spoons

one

sheet of

Using

the. back of

single

horizontal

non:

Along

the

nor

shihy side. down,

teaspoon’of the

teaspoon, spreadI

a

strip anywhere.alOng

edge

of.the

closest to.:you.

non

avocado, cucumber~carror. and bell pepper.

serrated knife, 5-inch

To roll

plate

together

small bowl for tamari

serving

(optional)

edges

of the

forefingers,

back toward you with your other you. roll the front

edge

of the

with the mat; then lift the

Just

before

and

run

seam

it

completing

along

the far

mat

edge

of the roll. Cut the roll into 6

plate

dipping,

‘112

and

serve

over

dip

of the

immediately,

the sprouts~ .‘

.,

and press the

the

and continue

Fill, roll, and slice the other sheet of on a

layer

fingers. Using

non

the roll,

a

sheet and the sushi mat

non

with your thumbs and

miso in

the bottom third of.the

small bowl with water, for sealing the roll

grip the

bamboo sushi mat~

on a

the

with

a

it

rolling. finger

in

water

sheet. This will seal the

pieces non

help

filling. Squeeze

your index

non

filling

mat to

with

the

a

serrated knife.

same

way.

Arrange

small bowl of tamari for

if desired.

Lunch and Dinner

Variation

:

~

Not Tuna Pâté and

~

the cucumber with 1/4 cup

Replace

For Not Tuna Rolls

•

use

2

tablespoons perroll.

‘••~

.:

Avo

to Boats .

Yield:lserving

.

..

•

Lquipfl

. .

ent

cutting board

1/2 ripe avocado~ pit removed: 1/4 cup diced ripe mango.or Salsa

(page 69)

Dash salt

,~

.

.

.

Peel

•:

~

the. avocado half

•

.

•

•

• •

• •

.

(see Basics,.page.17); Use

small amountóf the avocado Fill with the mango and

juice. Serve immediately.

Entrées

.

teaspoon fresh lime juice

stuffing;

lime

••

•

.

remove a

for

•

plate •

•

•

I/4

chef’s knife, 8-inch :

.

~.

•

a

teaspoon

meat to create a

sprinkle ..~.

cavity

with the salt and

.

.

to

... .

. .

spoon

Lasagne This

wheat-free lasagne

Yield: Ito 2

is

servings.

rich in authentic Italian

flavor. Strips of zucchini replace the noodles, and avocado

replaces

½ cup thinly sliced mushrooms I ½ teaspoons extra-virgin olive oil

the

I~/2 teaspoons tamari

cheese.

Y2 zucchini, peeled 2 cups

Equipment cutting

spinach leaves, tightly packed.

Y2 cup Marinara.Sauce

board

(page 65)

½ ripe avocado, sliced.

. .

chef’s knife, 8-inch

measuring

cups

measuring spoons small mixing bowl rubber

and

the mushrooms, olive oil, and tamari in

toss

a

mixing

well. Marinate for 10 minutes~, then drain off any

bowl

excess

liquid.

spatula Thinly

peeler mandoline

(optional)

food processor smaH square container

(such

P lace

asa

a

mandoline

or a

lengthwise

sharp

knife Place the

processor fitted with the S blade and

chopped.

Transfer to

a

long

into

pulse

or

wide noodles

spinach

food

in a

process until

finely

medium bowl.

plastic

container used for

leftovers)

using

slice the zucchini

Coat the bottom ofa small

square.container with 2 tablespoons

the Marinara Sauce and arrange in a

layer

over it

Top

with 2

a

of

third of the zucchini noodles

tablespoons

of the Marinara Sauce

and half of the marinated mushrooms. Press the mushrooms with

a

rubber

spatula~

with half of the

Repeat

this

Add

spinach

a

layer

of half of the avocado.

and~ press: with the rubber

layering process.A

114

top and

cover

spatula.

third of•the zucchini and 2 table

spoons of the Marinara Sauce should: remain~ on

Top

Layer

the zucchini

.•

with the Marinara.

~. .

.

..

.....

Lunch and Dinner

Stored in for

two

sealed container in the

a

refrigerator, Lasagne will keep

days.

Variation For

•

Lasagne

with Cheese:

1/4 cup soft goat cheese

the ~avocado with

Replace

or ricotta

Not Meat Balls. Yield: I

.

serving

. .

See

~/2 cup Walnut Pâté 2

..

tablespoons

(page 71)

Serve

.

.

Marinara Sauce

(page 65)

photo facing page

plain

the pâté into 2

Cover each ball with

a

or

3 balls and

thin

coating

place

on a

with Zucchini

Noodles Marinaro

for

Form

or

an

120

(page 120)

Italian dinner.

serving plate.

of the Marinara Sauce and

.

. .

Equipment

.

serve

immediately.

serving plate spoon

Entrées

.

.

.

05•

Mock Rice Pilaf Grated zucchini this

savàry

replaces

rice in

Yield: I

serving

Middle Eastern dish. I cup

peeled

(about

Equipment

I

and

grated

zucchini

zucchini)

1/8 teaspoon~salt

peeler

3

chef’s knife, 8-inch

cutting

tablespoons

(page 65)

. .

.

I

tablespoon chopped

raw

pine

nuts

.

2 teaspoons dark .

a

food processor

fitted with disk.

measuring

a

shredding

or

golden

raisins,

soaked 10

minutes anddrained 1 teaspoon minced fresh

parsley

or

dill weed

. . .

cups.

.

measuring, spoons

Place the zucchini

small

minutes.

mixing bowl rubber spatula

Squeeze

and salt in

out

the

Add the ,Marinara Sauce, zucchini and

116

.

.

board

grater,. or

.

Marinara Sauce

.

toss

gently.

a

mixing bowl,

liquid pine

Serve

toss, and let rest 5

with your hands and discard.

nuts,

raisins, and

immediately

parsley

to

the

,,

Lunch and Dinner

hull

I

i.

i.

II

II

r Spring: Rô1Is,~ Yield:

I

Iserving

Spring rolls make a. delicious centerpiece to any Asian themed meal. Fora

leaf

green cabbage

traditional roll;

1/2 cup mung bean sprouts.br shredded lettuce ¼ cup grated carrot.or carrotribbons (see Too!s~..

and.Techniques~ page21)-~.:.. V4.cucumber,~ made into ribbons (see Tools Techniques, page 21) 2 cilantro

sprigs,

or

extra

for

replace

leaf with

rice paper

a

dipped

piece of

Soup

~age8l).

Equipment

(page 66).. cutting

dipping

the

in water.

Serve with Mj~ and

2 fresh mint leaves

1½ tablespoons Mock Peanut Sauce

plus

cabbage

mare

..

board

..

chef’s knife, 8-inch

Cut off the thickest partof the cabbagç.Ieaf stern. Lay the leaf horizontally

on

the

cutting board,

with the inside

the sprouts. carrot, cucuñibër, and cilantro

Layer

Drizzle with the Mock Peanut Sauce. ROll up the leaf, the ends

as

you go. Slice the roll into

two

pieces.

facing

on

measuring cups measuring spoons

up.

the leaf;

tucking

grater

in

Serve immëdi

ately.

Variation •

For

bage and

Entrees

VegetableswithMOck Peanut leaf. Toss the

serve

vegetables

Sauce Omit the cab

with the Mock

Peanut Sauce

immediately.

117

I_p —

Stuffed ~ See

Yield:

photo facing page 40

Equipment

Iserving

mushroom

I

portobeHo

2

teaspoons.tamari

.

.V4 cup Sunflower Herb Pâté

cutting board chef’s knife~ 8-inch

.~

.

or.

.

Sunflower

Paté.(page.:72)

Sun~dried:ToAiato

Y2 teaspoon minced fresh parsley, for garnish.

teaspoon..

(optional)

measuring cups measuring spoons medium

mixing

plate: rubber

spatula

:

CU~ thesternfroñithe

mushroom. Use

a

bowl

enough of the

inside of the

mushroomcap

téaspOón

to remove

to create a

cavity for

stuffing.

Place the cap in

and

until the cap is coated. Márinat~ fOr 5 ‘to 30 minutes;.’

toss

a

mixing bowl, sprinkle

Place the mushroom cap

on a

plate

up, Stuff with the

pâté

and

facing

desired. Serve

For

with the inside of the cap

garnish

with the

parsley.

if

immediately.

Variation •

with the tamari,

Appetizer

.

.

Stuffed Mushrooms:

Replace

the porto

hello mushroom with .8 smal! mushrooms. Stuff each mush room.

~18

with 11/2 teaspoons of pâte. Yield: .4

servings.

Lunch and Dinner.

p_

i•u i•~~t_

Tomato Stacks; Yield: I

serving

juicy

complement a pâté ‘or pesto perfectly. Serve with a knife and fork tomatoes

rich

2 slices

large ripe

tomato

for easy, eating,

¼ cup Walnut Pâté

(page71h Not’TUna:P~té orPesto 68). (page 70) (page .~

2

tablespoons

.

,

,

alfalfa sprouts

I teaspoon sliced black olives

‘Equipment

•

.

.

..

‘

•

‘

, .

.

the

pâté

spread

tomato

over

with

it

slice on

a

plate, and spread

Place the second

the, remaining

2

tablespoons

alfalfa sprouts. and black olives. Serve

Entrées

tomato

of

2

tablespoons

slice

on

pâté. Top with

iñimediately

of

top. and the

cutting board,

serrated knif~, 5-inch

•

Place one

‘

•

measuring cups measuring spoons .:

•‘

~‘

“~

plate

I 4

Zucchini PastaaIPesto photo facing, this page

See

You Won’t miss wheat pasta in fravorfulItalian entrée. For.

this an

elegant presentation,

it in

a

Yield: 1

serving

I zucchini,

2

.2

peeled

.:~

tablespOOns Pesto(pageiO):.

serve

shallow bowl.

Equipment

CU~

the zucchih, into thin

slicer.

Alternatively,

by drawing

peeler.~ cutting boa rd.~.

the

use a

peeler

noodle~s using

végetáble peeler

vegetable spiral

a

to

create

long strips

down all sides of the zucchini until you

reach the cbre~ Place iñ~a mediUm bowl an~1 toss with the pesto~ Serve

immediately.

:

chef’s knife, 8-inch

I

vegetable spiral

slicer

Variation

~

~.

~.

. . .

.

measuring cups medium

tongs

mixing

bowl

ForZucchini Pasta with Marinara

Replace

the Pesto with 2

Puttanesca Sauce

I.

or

tablespoons

Puttanesca Sauce:

Màrinàra Sauce

or

(page 65).

Zucchini Pasta with Marinara Sauce, above, page 65, and Not Meat Balls, page 115

t~..

120

Lunch.and Dinner

Stuffed: BeiI.F.eppers.... Yield:l

Equipment

serving

cutting ½ red bell pepper, seeded (or ¼ red bell pepper. if

large)

chef’s knife, 8-inch

• •

•

Y4 cup Not Tuna Pâté

(page .72),

Pâté

board~

or

•

•.

(page 68),

tablespoon

(page 63)

Guacamole

paring knife

Sunflower Herb. .

..

1/2 teaspoon minced fresh.parsley. for. garnish.

...

(optional) .

Trim

..

,...

the white m&nbranes from the pepper .

knife. Fill the.

pepper.with.

if desired. Serve

the pâté and

garnish

using

paring

a

with the

parsley.

immediately.

Variation •

.

For Stuffed Tomatoes:

with

a

whole

cut out remove~

scoop

ripe

tomato.

Entr~es.

the red bell pepper half

To prepare the

the section around the stem with

Insert

out

a

small

measuring

tomato a

Wraps, page

garnish

with the

for

paring

stuffing,

knife, and

spoon into the hole and

the seeds and membranes of the

with the pâté and

Garden

Replace

parsley,

tomato.

Stuff

if desired.

Iii

121.

•:.

T0

make

raw

vegetables—such

as.

beets, broccoli, cabbage, carrots,

cauliflower, collard greens and kale—more palatable, marinate them

dressing of extra-virgin olive oil,•.lemonjuice, and èalt. This breaks down the fibers, just like cooking does, but withOut the lOss of nutri~ in

a.

énts and flavors. When you. marinate kale

.~

collard~greens, work the

or

dressing into them with your hands..Also, the finer yOu slice, shred, or chop. the vegetables,, the more easily the marinade :~a~ penetrate and soften them.

~....

.•~ ...

.

.5

...

.

..

..

...,

.

5

.

.

55 . .

S~S~

..

S

.. .

.

.

.

S .

.. . . .

.5 . .

..

...

.

5.

.

S

~sJ . .

S

S. S

SI

~4.

122

.

.

S

Lunchanci Dinner

Cucumbers with Fresh Mint.. This.dish makes Yield:

Iserving

accompaniment Rolls. (page 112) Cucumbers

Icup Pressed I

tablespoon

Rolls

(page 31.)

¼ teaspoon crushed

juice garlic (½ clove)

the

ingredients

keep

for three

Vegetable Side

Not Tuna

~‘page”!I 3,1.

chef’s knife,~ 8~inch

cumin

sealed container in the will

California

cutting board

measuring

Dash black pepper

Piáce all

nice

Equipment

1 teaspoon fresh lemon

ground

or

a

minced fresh mint

1½ teaspoons extra-virgin olive’oil’

Dash

to

days.

Dishes

cups.

measuring spoons. citrus juicer or reamer in

a

mixing

refrigerator.

bowl and toss.~Stored in

a

Cucumbers with Fresh Mint

medium

garlic

press

‘mixing

bowl

rubber

spatub

123

~1

Carrots With Moroccan See

photo facing page

40.

Yield: I cup. I

complements Mock Pilaf (page 116) nicely.

2

to

.

..:

..

Spices

servings

.

.

This dish Rice

tquipment.

2 carrots,

.

-

cutting chef’s knife, mandöline citrus

2

tablespoons chopped

2

tablespoons

fresh

fresh orange

parsley

juice

11/2 teaspoons extra-virgin olive-oil 1/8 teaspoon salt

.

.

.

,

8-inch

(optional)

juicer

.

.

.

11/2 teaspoons fresh lemon juice~

.

board

peeled

‘

Dash cayenne

or reamer

Dash

ground

cinnamon

Dash

ground

cumin

‘

measuring

cups

rneasuring’spoons

.

..

Dash black pepper

,..

..

medium mixing bowl

rubber spatula

Thinly Place in

slice the a

carrots

using

a

mandoline

mixing bowl along with

Toss well. Stored in

with Moroccan

a

the

will

keep

for three

sharp

knife.

remaining ingredients.

sealed container in the

Spices

or a

refrigerator.

Carrots

days.

-

Lunch and Dinner

Carrot~ with Parsley ándWal.nuts. Yield: I.

cup,.I serving~

Equipment-

.

.. .

cutting 2 carrOts,

grated(about.1 cup) fresh

...

peeler

parsley

2

tablespoons chopped

2

tablespóohs chopped. raw walnuts,

2 teaspoons fresh lemon 2 teaspoons

Place all

unsoaked~ .

.,

.~

measuring.spoons citrus juicer or.reàmer

the ingrédientsin a mixing bowl and

ma sealed container

Walnuts will

keep

Variation

toss

well. Stored

inthei~efrigeratoic Carrots with Pa~sley and

for three. days.

.‘

measuring cups

...

.~

(optional)

grater, or a food processor fitted with a

:•shreddingdisk

~

oil

¼ teaspoOn salt.: Dash black pepper

chef’s knife,~.I8-inch

.

.

juice

extra-vkgiA~olive

board

medium

mixing bowl. spàtulá

rubber

.

.

.

.

. . . .

•

For Carrots with Golden Raisins and Mint: Omit the

parsley

and walnuts. Add 2

sOaked 10 minutes and 2

tablespoons golden raisins, (to plump and soften them) and drained,

tablespoons chopped

Vegetable Side

Dishes

fresh mint.

125.

Coleslaw•• This sweet-and-sour slow is

Yield: 1172 cups~ I

a

delightful change from typical mayonnaise-laden coleslaw.

serving.

Cabbage (page 31). grated (about 1/4 cup)

1 cup Pressed

1/2

carrot,

Equipment

‘/4 cup thinly.sliced red onion

cutting..board

2

peeler

I

chef’s knife, 8-inch

mandoline

Olive oil

.... .

vinegar, or. fresh

lemon .~

.

.

.

.

raw

honey.

or

agave. nectar~

1/4 teaspoon whole celery seeds

grater, or food processor a

cider

tablespoon apple juice

l~/2 teaspoons

(optional)

fitted with

tablespoons extra-virgin

(optional)

Dash black pepper

shredding

(optional)

.

..

..

.,

.

.

disk

measuring

cups

Place all

measuring

spoons

in

mixing

bowl

rubber

spatula

a

the

sealed

three

ingredients

container

in.

in the

a

mixing

bowl and

refrigerator,

days.

well. Stored

Coleslaw will

...

‘Note: To thinly slice the onion.

toss

use a

keep

for

..

mandoline

or a

sharp

. .

knife.

126

.

Lunch and Dinner

Latin American

Cabbage Yield: 2

This authentic Costa Rican dish

serving.

cUps,

tastes

Cabbage (page 31)

I cup Pressed

delicious with Guacamole

(page 63) ••.

and

Papaya

Lime

Soup (page 82).

1/2 ripe tomato, seeded and diced 1/4 cucumber, peeled, seeded; and thinly. sliced~~ Y2 celery stalk, diced V4 red bell pepper, diced 2

tablespoons

I

tablespoon

Equipment

.

mandoline

.

..

cutting

minced fresh cilantro

fresh lime

(optional) board

serrated knife, 5-inch

juice

2 teaspoons minced onion~

chef’s knife,.8-inch.

~.

~.

citrus

I.Y2 teaspoons extra~virgi.n olive oil

juicer

or. reamer

measuring spoons

Piàce.

all the

ingredients

Marinate for JO minutes. at

in

a~

mixing

room

sealed container in the

Stored in

a.

Cabbage

will

keep

for

two

days~

toss

well.

temperature before serving.

refrigerator, :

mixing

bowl

tongs

Latin American

,~•..

Note To thinly slice the cucumber

sharp

bowl and

medium

.

.

use a

mandoline

or a

knife

Vegetable Side Dishes

127

p

4

Mediterranean Kale~~

I See

photo facing page

When kale•is

cut

and marinated, in

deveIop~

a

40.

intothin

Yield: I

.

strips

4 kale leaves, stems removed

dressing, it. and soft juicy texture. a

I ~/2 teaspoons

extra-virgin

.

I

board

.~

.~

. .

tablespoon

sliced black oliyes

pine

I

measuringspoons medium.mixing bowl citrus juicer or reamer

Dash black pepper

Stack 2 of the

serrated knife,5 inch

half

lengthwise

tongs

thin

strips. Repeat

..

.

tablespoon

chef’s knife; 8-inch2~

.

..~

.

raw

nuts

~...

.

.~

.

. .

~.

S

S

.

(optional)

.

.~

...

.

kale leaves with the and roll

crosswise

mixing

bowl

a

few times,

alongwith

the red bell pepper, Marinate for 10

Season

to taste

tightly

with the

well with your hands,

~

.

olive oil

‘/4 redbell pepper,diced

strips

i~I~

.

I 1/2 teaspoons fresh lemon juice~ 1/8 teaspoon salt :...

Equipment cutting

serving

stem

like~

a

they

pine

minute~

the.

aren’t too

dressing

at room

container in the

refrigerator,

three

to room

Chop

Fold in

juice~

the kale

Place in

long.

a

and salt..Toss

into the greens. Add

nuts, and. olives and

toss~

gently

temperature before serving.

with black pepper. if

days. Bring

2 leaves.

the olive oil, lemon

working

facing you.

Slice crosswise into

cigar.

remaining so

end

de~sired. Stored

in

Mediterranean Kale will

temperature before

a

sealed

keep

for

serving.

Lunch and Dinner

¶

Variations For Mediterranean Kale with Pine Nuts and Raisins:

•

Omit the red bell pepper and olives. Add .1

golden •

tablespoon

raisins.

For Mediterranean

minced fresh into the

together

Parsley: Replace

parsley. You

parsley with

a

do. nOt heed to work the

with your hands:

rubber

the kale with 3/ cup

just

toss

dressing

everything

spatula.

Marinated Yeg.etables Yield:1

serving

Marinating

broccoli and

mushrooms makes them taste like

I cup small broccoli florets

they

were

without the loss

cooked—

of nutrients.

6 cremin.i mushrooms,

½ cup thinly sliced 3

quartered carrot (Y2 carrot)

tablespoons Lemon Herb Dressing (page 102) Classic Vinaigrette (page 99)

or

Equipment cutting board chef’s knife, 8-inch

P lace

all the

ingredients

hands, working the to

12 hours in the

container in the three

days. Bring

in

dressing

a

into the

refrigerator

refrigerator, to room

mixing before.

peeler

bowl. Toss well with your

vegetables~ serving.

Marinated

Marinate for 4

Stored ma sealed

Vegetables

temperature before

will

keepfor

measuring cups mixing bowl

medium

rubber

spatula strainer

serving~. salad

spinner tongs

Vegetable Side

Dishes

~29

Southern Greens E quipment cutting

Yield: I

serving

4

green

board

.

chef’s knife; 8-inch

mixing

red kale leaves,

mixture, stems

or a

S

S

2 collard leaves,

press

medium

or

removed

measuring spoons

garlic

curly

stems

.4 fresh basil leaves, bowl

2

removed

chopped

teaspoónsextra-virgin

olive oil

I

2,teaspóons.fresh lemofl juice ½ teaspoon garlic, crushed (I clove)... •

¼ teaspoon salt Dash cayenne

S

Chop

the kale medium fine and transfer

mixing bowl To

to a

prepare the collards, first stack the leaves with the you. Fold in half thin

strips,

then

lengthwise

chop

and roll

dressing

days. Bring

the

to

cigar.

a

juice, garlic, salt,

into the greens with your hands.

refrigerator

roOm

facing

Slice into

and cayenne.

Marinaie for 10

temperature before serving Stored

minutes at room

container in

like

end

medium-fine. Place in the bowl with the kale

and add the basil~ olive oil~ lemon Work the

tightly

stern

Southern Greens will before

temperature

serv

in a

keep

sealed

for three

g;

Variations , .

S

For Indian Greens:

Replace

the collard greens with 2 leaves

of mustard greens. Omit the basil and add

powder

and

a

dash. of

‘For Asian Greens:

bok

choy.

ground. cumin..~~

Replace

a

dash of cur~

•.

•• •

the collard greens with 2 stalks of

Omit the basil and salt and add 1/2 teaspoon tamari

S

and 1/4 teaspoon

130

grated

fresh

ginger.

.

.

Lunch and Dinner.

~1J

Taboü.li’ Yield: I

serYing

My

raw

tabouli is

traditional this

3/4 cup minced fresh parsley I

tablespoon

1/2 Roma

a

Equipment cutting board chef’s knife, 8-inch

measuring cups measuring spoons,

I

serrated.knife, 5-inch the

ingredients

in

a

sealed container in the

three

of

dish:

onion~

1/8 teaspoon saltS

in

bulgur fragrant Middle Eastern

tomato, seeded and diced

11/2 teaspoons fresh lemonjuice. 1 ~/2 teaspoons extra-virgin olive oil:

Place all

than the

minced fresh mint

tablespoon chopped green

I

lighter

wheat. version

days.

Vegetable Side Dishes

mixing

bowl and tosswelI. Stored

refrigerator

Tabouli will

keep

for

citrus

juicer

small

or reamer

mixing

rubber

bowl

spatula

131

‘11

Al U

Swiss Chard with Pine; Nuts and Raisins

‘S

This

elegant

tastes like

you’d

a

order

Italian preparation

.

Yield:lserving

.

cooked side dish at a

fine Italian ‘4 Swiss chard leaves, stems removed

rëstou rant.

11/2 teaspoons extra-virgin olive oil

~i~1

11/2 teaspoons fresh lemon juice .‘ 1/8 teaspoon salt

Equipment’ cutting

board’

1

tablespoon

I

tablespoon golden raisins,

raw

pine

nuts

.

.

chef’s knife, 8-inch

measuring spoons’ medium mixing bowl

soaked lOminutes

and drained

Dash black pepper

(optional)

S~S,~ ,~

Stack2 of the in half

thin

lengthwise

tightly

with the

like

so

they

2 leaves.

aren’t

bowl and add the olive oil, lemon

working

the

dressing

and raisins and

toss

gently.

with your hands, nuts

if desired. Marinate for 10 minutes

serving.

Stored in

a

to room

too

crosswise into the chard

long.

Place ma

salt. Toss well

into’ the’ greens. Add the

Season with black pepper,

temperature before

sealed container in the

temperature before

you. Fold

Chop

juice,and

at room

Chard with Pine Nuts and Raisins will

facing

cigar. Slice

a

remaining

crosswise a few times,

mixing

pine

and roll

strips. Repeat

strips

*~

chard leaves with the stem end

keep

refrigerator,

for three

Swiss

days. Bring

serving.

i~’ :~

132

Lunch and Dinner ,

dessert that you

pies,

puddings,

tarts,,

enjoy’ cooked—cake, cookies, mousses, shakes, and ice

Raw.desserts use whole food

made

raw~

dried

fruits,

and avocados to

sugar, and heated fats.

replace

fruit

crisps, be

creams—can

ingredients

such

as

nuts,

unhealthful white flour, white

Chocolate Mousse

(page 160) for an ele gant end to lunch ‘or. dinner, Almond. Cookies (page. 140) or’, Brownies (page 142) with Almond Milk (page 28) as an afternoon~• snack, or a piece~ of, Tropical Fruit Tart (page 156) as” a light’meal itself Most of the recipes in this section provide more than two servings, ~which makes them perfect for sharing with frie~ds~ Try

.

‘‘

I Raw

cakes, cookies, and bars

vormgs such use

as

cocoa,

carob,

are

made from nuts, dried fruits, and fla

citrus zest, and extracts For the best texture,

unsoaked dried fruits and urtsoaked nuts There’s

pans

or

no

need for cake

cookie sheets—these delicious no-bake desserts require

processor. To make triple the recipe. food

a

larger

cake

or

batch of cookies,

just

only

double

a or

Walnut-Raisin Cake fudgy cake couldn’t be easier, yet it’s elegant. enough. to serve at any part y.Thank you to~ Alissa Cohen for inspiring this

Yield~óne 5-inch cake, 4servings

recipe with her bate-Nut Torte.

Icup raisins,

This rich,

I cup

cups

food processor rubber

unsôaked

P lace the walnuts and raisins inafood processor fitted with the S blade and process until the mixture sucks

spatula a

serving plate

walnuts, unsoãked

1/4 cUp Lemon Glaze or Orange Glaze (page 162) ~/2 cup fresh raspberries

Equipment measuring

raw

serving plate

and form into

and sides with the

and

plate

plastic

glaze.

with fresh

a

or two

Transfer

to

Chill for 2 hours. Decorate the cake

raspberries

before

wrap, Walnut-Raisin Cake will

refrigerator

together

5’inch round cake. Frost the top

serving.

keep

Covered widi

for five

days

weeks in the freezer. Serve chilled

in the

or at room

temperature.

134

Dessert

:

Crumb. Cake

Apple Yield:

one

5-inch cake, 4

servings

This moist, scrumptious “coffee cake” has a crumble toppilg and

3/4 cup dried applesr tightly packed; unsóaked 3

pitted medjool dates, and

apple, peeled

2

of white icing.

unsoaked

Equipment

grated

~/8 teaspoon ground cinnamon 1 cup Crumble

drizzle

a

~

~

measuring cups measuring Spoons

Topping (page 144)

tablespoons Vanilla Crème Sauce (page 166) Lemon Honey Cream Sauce (page 164;

or

cutting board ~peeler

optional)

chef’s knife, 8-inch

Place.the

dried

in

apples

a

food processor fitted with theS

blade and process until

ground.

finely chopped. Add

grated apple

the

until well combined.

of the bowl with

a

shape

it into

a

the

a

cake,

processor a coarse

and cinnamon and process

food processor

remaining Crumble Topping

rubber

spatula

serving plate

Topping on

following

down the sides

..

5-inch round crust. Put the

and form it into

food

shreddingdisk

spatula..

Place ½ cup of the Crumble

or

fitted with

Add the dates and process until

Stop occasionally to scrape

rubber

grater,

a

serving plate;

apple

and

mixture ontop.

of the crust. Place

the

edges

on

the top and around the

sides of the cake. Chill for 2 hours. Drizzle with the Vanilla. Crème Sauce before wrap in the

days. Bring

serving,

refrigerator, Apple

to room

if desired. Covered with Crumb Cake will

temperature before

Cakes, Cookies. and Bars

keep

plastic

for three

serving.

$3S

•

S.panis;h.Fig..Calce:.

This Spanish confection is traditionally served with cheese and fruit for a snack or dessert.

II

5~inch cake. 4

servings.

3/4 cup Black Mission or Calimyrna..figs 1/2 cup raW almonds; unsoaked ..

Equipment paring

1~i~i~E

one

.

...

cutting

~

Yield:

1/4 cup

.>

~/2 cupmixe4 fresh berries (blueberries,.. blackberries, or: raspberries; optioriafl,.

board

knife

measuring

walnuts, unsoaked

raw

•

cups.

food processor

If the

rubbçr spatula serving plate

the a

figs

stems

are

with

dry.

soak them for 10 minutesand drain. Trim off

paring

a

knife. Place the almonds and walnuts in

food processor fitted with the S blade and process until

coarsely chopped: Add sticks

together. Transfer

the tO

figs~ and

process until the mixture

a.serving plate

and fOrm into

round caké.~ Chill for 2 hours. DecOrate. the cake. and fresh berries before

wrap.

Spanish Fig

serving.,

Cake will

if desired. COvered

keep

for three

tor.ortwo.weeks., in .the freezer. Bring before.

serYing.

to

room

5-inch

plate

wi th

in the

days

a

with’

plastic

refrigera

temperature

.

.

~..

,.

~..

.:

.

U

~.

~

fr~

~36

‘

•:

Dessert

I

Not Peanut Butter:. Cookies Yield: 8 cookies, 4

servings

My

.

..

.

raw

use

~/2 cup

raw

almond

or

cashew butter

Y4 cup pUre maple syrup or ½ teaspoon vanilla extract. Dash salt

Equipment ...

.‘

measuring

. . .

.~

. .

.

...

.

..

(page 30)~

.

.

process

I-inch balls and flatten

slightly.

almonds. Freeze for

least 2 hours before

Roll eachcookie in the

serving.

cups

measuring spoons food~processor rubberspatula small mixing bowl

until smooth.

small bowl and freeze for 30 minutes. Form into

at

cashew butter.

.

.

processor fitted with the S blade and to a

butter” cookies

.

Place the almond butter, maple syrup, vanilla, ándsaltiñ a food Transfer

or

honey

raw

.

1/2 cup ground almonds

“peanut

almond

.

:

ground

Stored in

a

sealed container in the freezer, Not Peanut Butter Cookies will

keep

for up

to one

month. . .

Cakes, Cookies, and Bars

$37

Flourless Chocolate Cake .

See

photo facing page

(61

This decadent dessert will

delight chocolate

Yield: one.5-inch cake, 4

I Y~ cups

Equipment.. measuring cups measuring spoons food processor.

small

walnuts, unsoaked

lovers.

Dash salt 8

rubber

raw

servings

,. S S .

pitted medjOol dates,

unsoaked..

1/4 cup unsweetened cocoa 1/2 teaspoon vaniflaextract

or

carob .

.

powder

.

.

.

...

2 teaspoons water.

Y2 CUP fresh raspberries, for garnish

(optional)

spatula

mixing

serving plate

bowl

Place the walnuts and salt in a food blade and process until der, and vanilla

together.

processor fitted with the S

finely ground. Add .the dates, cocoa

andprocess

until the mixture

Add the. water and process

begins,

briefly.

to

pow stick

.

.

.

Transfer to

a

serving plate

and form into aS-inch’ round cake.

Chill for 2 hours. Decorate the cake and

berries before

serving,

before

with fresh rasp

if desired. Covered with

Flourless Chocolate Cake will erator or

plate

keep

two weeks in the freezer.

for three

Bring

days

to room

plastic

wrap,

in the

refrig

temperature

serving.

S~v

138

Dessert

Variations .

For Chocolate Cake with

slice of cake with 1

•

or

with 2

•

•

frozen cherries

tablespoons

For Chocolate

Sauce: Serve each

tablespoon Raspberry Sauce (page 165).

For Black Forest Cake:

fresh

Raspberry

Top

(thaw

the cake With3/4 cup

Vanilla Creme Sauce

Layer

Cake with

pitted

frozen). Drizzle

and drain, if

(page 166)

.Raspberry Filling

and

Chocolate Buttercream. Frosting: Double the recipe

make.2,(5-inch)cakes...Frost ¼ cup Raspberry Sauce

the

(page 165).

top.of

one

Buttercream: frosting

serving. Yield:

6 to. 8

~akes;Gookies, and Bars

(page. 160..

servings.

,.

cake. with

Place the other c.ake

top and frost the top and.., sides, with. ½

•

to

on

cup..Choco,late

ChilI .for 2 hours before .

..

.

•..

139

. .

.

.

Almond Cookies This mixture

Yield:. 12 cookies, 4 servings

good that skip forming

tastes so

you may wish to the dough into cookies and eat it

straight

out

of the

1/2 cup 1/4 cup

bowl!

raw

almonds, unsoaked

raw

walnuts, unsoaked

Dashsalt:~

Equipment measuring

1/4 teaspoon almond

cups

.¼..cup raisins (optional)...

food processor

mixing

rubber

:.

.3/4 cup pitted medjool dates, unsoaked

measuring spoons small

.

or

extract

dried cherries, unsoaked

‘... .

.~

.,‘.

.

.

¼ cup ground almonds (page 30)

bowl

spatula

serving plate

Place

the almonds. walnuts, and salt in

a

food processor fitted

wi.th.theS blade’ and process.untit coarsely’choppèd. Add the dátés and almond stick

to

extract

and

process

until the mixture

together. ‘Don’t Overprocess; you

should.•still

see

begins ‘chunks

of almonds and walnuts: Add the raisins, if desired, and mix. Remove from the food processor and

briefly, just to a

small

Scoop

pulse

place

in

mixing bowl.

about I

and squeeze and flatten

tablespoon

firmly

slightly,

of the almond mixture into ypur hand

until it sticks

to

make

a

together;

cookie.

Roll into

Repeat

a

1-inch ball

until you have used

up all the almond mixture. Roll each cookie in the

almonds, and

ing.

Stored in

up

to one

place a

on a

plate. Chill

at

least 2 hours before

sealed container, Almond Cookies will

month in the

refrigerator

ground

or

serv

keep

for

three months in the

freezer.

140

Dessert

Variations •

For Chocolate

Chip

chocolate

or

totally

they are

raw,

version.

•

For

carob

Cookies:

chips. Although

the raisins with

these cookies aren’t

still much healthier than the traditional

..:.~:••

.

..

.

Schoolboy Cookies: Omit the raisir~s and

square of dark chocolate •

Replace

For Lemon

extract

or

onto

Orange

Cakes, Cookies, and Bars

a

small

the top of each cookie.

Cookies:

with 1 teaspoon lemon

press

or

Replace

orange

the almond

zest~

141

Brownies Thank you to raw food chef Elaina for this recipe, which was

Yield: 8 brownies, 4

servings

Love

adapted from her Cherry Brownies.

Black Forest

I Y~ cups

.raw

walnuts, unsoaked

Dash salt

.: .

8

Equipment

unsoaked

pitted medjool dates,

measuring cups

1/4 cup unsweetened cocoa or carob powder 1/2 teaspoon vanilla or cherry extract

measuring

2 teaspoons water

spoons

optional)~~

food processor rubber. spatula small

mixing

a

moister brownie;

dried cherries. (optional).

~/4 cup chopped

bowl

small square container (such as a plastic container used for

(for

:

leftovers)

Chop ¼ cup of the walnuts and walnuts and the salt in and process until

process

aside. Place the

the dates and process until

together.

Add the

evenly distributed.

cocoa

mixing, bowl. Add

a

the mixture

firmly

serving.

using’and

the reserved

they

chopped walnuts

using

your hands. Pack

square container. Chill a

and

at

least 2 hours

sealed container, Brownies will

refrigerator or one month

keep

in the freezer.

.

.

For Chocolate

raw,

a

Stored in

with chocolate

142

into

week in the

to one

Variation •

andvanilla

Add the water, if

dried cherries,’ if desired, and mix well

for up

powder

briefly.

Transfer to

before

remaining

food processor fitted with the S blade

finely ground. Add

the mixture sticks and process until

a

set

are

Chip

Brownies:

chips. Although

Replace

the dried cherries

these brownies aren’t

totally

much healthier than the traditional version.

Dessert

Raw pie and tartcrusts are made from nuts, coconut, and salt, which lend a but tery taste, plus dates,. which bind the

ingredients together. Crisps are made with Crumble Topping ~page.l44), a sweet mixture of ground nuts, dates, raisins, spices, and dehydrated. .cane.juice. Fruit fillings for these desserts use fresh and dried fruits; creamy fillings use avocados (but once you add flavorings, such as honey, lime juice, or cocoa, no onewili know). To make a tart instead of a pie, use a tart pan with a removable bottom. Once you have filled the crust, push up on the bottom to release the tart frOm

crust

the pan.

dough is not rolled out; it is shaped with your hands. To form the crust, simply poui~thé crumbly dough into the pan. Use a light circular motion with your palm andfingers>to distribute the crumbs uniformly along the bottom and up the sides of the pan. There should be a ¾-inch lip of crumbs along Raw

pie

and tart

the sides. After the crumbs> are

evenly

distributed, press the

>bottom>>of the pan using your fingers and palm. Be where the bottom of the

tan’s

sides, shaping

it

so

sure

to

crust down

press

on

the

especially firmly against the

the sides. Then press the crust

p>an joins edges

that its

are

flush with the rim.

recipes in this section provide standard-size crisps, pies, and tarts that are enough for eight servings, but you can make individual-size crisps and tarts instead. Just divide any crust and filling recipe in half, and use ramekins or small bowls for individual-size crisps, and five-inch tart pans for miniature, tarts. You can freeze any leftover crust for future use, and eat extra fruit fillings for break The

fasts and snacks.

Crisps. Pies, and Tarts

.

$43

..Crum.bleTopping.

•

This was

topping

fresh$y

crisps,

a

tastes

like it

baked! Use it

for Apple (page 135), or straight. as

it

cups,.8 servings

2 cups

raw

crust

•

Crumb Cake eat

Yield: 2 on

walnuts

or

pecans, unsóáked

Y2 cup unsweetened shredded dried

coconut.

1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg

Equipment

¼ teaspoon salt ‘. 1/2 cup raisins, unsoaked •.

measuring

cups . •

.

measuring spoons

8

food processor rubber

pitted medjool..dates,

..

‘~‘

: ..

unsoaked

1/4 cup dehydratedcane juice.

spatula.

Piace’ the

wa!nuts,

coconut,.

cinnamon, nutmeg, and salt in

food processor fitted with the S blade and process until

•

•

•

ground,Add resembles

•.,,

a

coarsely

the raisins, and dates and process until the. mixture

coarse

crumbs ‘and

overprocess. Add the Stored in

a

begins: to,

dehydrated

month in the

refrigerator

or

juice

cane

sealed container, crumble

stick

together.

and process

Don’t

briefly.’

Topping will keep for

one

three months in the freezer.

Dessert

S~S

S~S

\

S~

Coconut Crust.’

.44 Yield:3 cups, for one9~inch

pie

See

or tartcrust

11/2 cups unsweetened shredded dried

160

The

perfect crust for Key Lime (page IS0~ and Tropical Fruit Tart (page. 156). Thanks to, raw food chef Matt Samuelsáñ

coconut

Tart

3/4 cup macadamia nuts, unsoaked 3/4 cup walnuts; unsoaked (or an additional ‘

•.

photo. facing page

..

3/4 cup macadamia nuts)

for, this recipe~

½ teaspoon salt ½ cup pitted medjooldates, unsoaked .

~.

I,

.

Equipment

Piace the coconut,, macadamia nuts, wa!nuts. and salt in processor fitted. with the S b,lade and process, until

food

a

coarsely

measuring ‘cups measuring food

ground.

Add the dates and process until the mixture resembles

processàr

rubber coarse

crumbs and

Stored in.

a

begins

to

stick

together.

Don’t overprocess.

sealed container, Coconut Crust will

month in the

refrigerator

or

keep for

spoons

spatula

one ‘~

three months in the freezer.. ,,

Fig Crust Yield 3 cups for

one

9 inch pie

l~/3 cups Black Mission figs 2 cups

raw

Equipment

or tart crust

measuring cups cutting board

.5.

pecans, unsoaked

paring knife food processor

If the figs are the

stems

dry

with

a

processor’fitted sticks

for

together.

two

soak them for 10

minutes

paring knife Place the

and drain Trim off

figs and

pecans

in a

rubber

spatula

food

with the S blade and’ process until the mixture Stored in

weeks in the

Crisps, Pies, and Tarts

a

sealed container.

refrigerator

or one

Fig

Crust will

keep

month in the freezer.

t45

Almond: Crust.: This

delicately flavored

goes well with any tart

pie

Yield: .3 cups, for

crust

9-inch

one

pie

or tart

crust

or.

filling.

21/4 cups groundalmonds

(page 30).

3/4cup pitted medjooldates;

Equipment

‘,‘~ teaspoon salt;

.

..

.

..

.

..

measuring cups

unsoaked

..

.

.

.

measuring spoons

Piace

food processor

blade and process until th€ mixture resembles

rubber

and

spatula

all the

begins

ingredients

stick

to

in

a

together.

food processor fitted with the S

Don’t

sealed container, Almond Crust will

refrigerator

or

three months

in

coar~è

óverprocess.

crumbs

Stored in

a

for one month in the

keep

the freezer

Walnut Crust Equipment.

Yield: 3 cups, for

measuring cups

one

9-inch

pie or

.

.

2 cups

measuring spoons

raw

walnuts, unsoaked

.

food processorS

rubber

1 cup unsweetened shredded dried coconut S

1/4 teaspoon salt 1/2 cup pitted medjool dates, unsoaked

spatula .

Place

the walnuts, coconut, and salt in

with the S blade and process until dates and and

coarsely ground.

Add the,

process~ until the mixture resembles c~arsecrumbs

begins

to

stick

together. Don’t o’.~’er~roèess. Stored’

sealed container, Walnut Crust will

refrigerator

146

food processor fitted

a

or

keep

for

three months in the freezer.

in

a

month in the

one

~‘

.:

.

Dessert

U

.,

,

II

~

II

I.

liii

I.

II

II

IU

Apple Crisp.. Yield:

8-inch

one

8

crisp,

servings..

Serve

plain

Crème Sauce

or

with Vanilla.

(page 166) or (page 169).

Vanilla Ice Cream 2

apples, peeled and~thinly.sliced.

3

tablespoons

.

.

fresh lemon juice

Equipment

apples, peeled and chopped 1/2 cup pitted medjool dates, soaked:

2

½ cup raisins, soaked

~.‘

cutting board

~

peeler

1/4 teaspoon ground cinnamon

Topping (page 144).

2 cups Crumble

the sliced and

set

apples

with 2

I

remaining

tablespoons

chopped apples,

aside. Place the

and

mon,

chef’s knife, 8-inch

tablespoon

paringknife measuring cups

.

of the lemon juice

juice

in

food

a

processor fitted with the S blade and process until smooth.

crisp, press ‘/2

To assemble the an

8-inch square

top using knead until

a

they

apple filling

filling slow the

to

spatula.

of the

stick to

cup of the Crumble

Chill at. least I

remaining

together. Lay

form

a

these

Serve

at room

dehydrator (see note).

refrigerator. Apple Crisp Note: To

warm,

the

insert the

oven,

Alternatively,

dehydrator

apples

Topping

preheat

Crisps, Pies, and Tarts

pieces

the

105

keep

square

mixing

glass

bowl

pan, 8-inch

into. on

200

and

the

on

allowing some

for three

Apple Crisp

small

spatula

Topping

topping

temperature,

oven to

degrees

of

Covered with

Apple Crisp,

heat.the

set at

will

rubber

ho.ur.Using your hands,

I 1/2 cups of Crumble

cobbled appearance,

peek through.

oven or

with the sliced

glassbakingclish. Spread the.apple filling

rubber

pieces

mix

spoons

food processor

.

of lemon

Remove from the food processor and

measuring

dates, raisins, cinna

of the

or warm

plastic

in.a~

wrap in

days.

degrees

warm

F. Turn off

for 15 minutes.

for 30 minutes in

a

food

F.

$47

Blackberry Crisp. Yield:

Eqwpment cutting board:.

4 cups fresh

peeler

measuring

sñ~all

I

cups

tablespoon

2.cups

.

...~

(thaw

~..

and..~

.:

fresh

Crumble

lemonjuice

:

~

..

Topping ~page 144)

:

..

Place

I~/2 cups of the blackberries alongwith the dàtés and

lemon

juice

spatula

mixing

square

•:

spoons

processor

rubber

frozen blackberrieé

3/4 cup pitted medjool dates, soaked::

knife

measuring food

or

crisp, 8 servings

drain, if froien)

chef’s knife, 8-inch

paring

8-inch

one

bowl

glàss pan,

8-inch

in

food processor fitted with the S blade. and

a

process until smooth Remove, from the food processor and mix .

with the

remaining

blackberries..

.

. .

To assemble the crisp press 1/2 cup of the Crumble

glass baking dish Spread

an

8 inch square

on

top using artibber spatula. Chill

at

the

Topping

into

blackberry filling

least 1 hour.

Using

your

hands, knead pieces of the remaining I Y~ cups of: the Crumble

Toppinguntil.’they stick together.. Lay the

blackberry filling

some~of

the’filling

orwarm:.in’

plastic

a

to

.‘ ...

a

these

pieces

Serve

at room

topping on allowing

temperature.

dehydrator (see nbte)..Covered

refrigerator. Blackberry Crisp .“

of

cobbled appearance~

peek through.

oven or

wrap in the

three days.~”

148

slow

to form

.

..‘..

~.

..‘

will

with

.keep

for:

.‘ .

.

Dessert

Variations •

For Peach

amount of

chopped, peaches.

and drain well before the

•

filling,

For

If

b!ackberries using

frozen

with

peaches,

the blackberries

an

warm.

the

insert the

preheat

Alternatively,

in.a food

to

if desired.

Note: To

utes.

thaw

chopping. Add ~/8 teaspoon nutmeg

Blueberry or Cherry Crisp: Rëplàcè

oven,

equal

an

equal amount of fresh or frozen blueberries cherries (thaw anddrain well, if frozen).

with

ted

the

Crisp: Replace

oven to

200

Blackberry Crisp,

heat the

dehydrator

Crisps, Pies, and Tarts

the

set at

degrees

and

warm

Blackberry crisp 105

degrees

F.

or

pit

TuTn off

for ~5 mm

for 30 minutes

F~

~49

Key Lime Tart The

bright

make this tart as

well

as

Yield: one 9-inch

filling rings of fruit visually stunning

green •and the rainbow

mousse

pie

or

(page 145) Mousse (page 159)

3 cups Coconut Crust

delicious.

2 cups

Lime

Key

peeled

3 kiwifruit,

Equipment

2

measuring

I cup fresh blueberries

cups

pan with removable bottom, 9-inch

tart

cups.fresh raspberries

tart

cutting

board

paring

knife

rubber

spatula

Scoop

the

into a.

crust

motion with your

formly along

tom

lip,

to

of crumbs

evenly distributed,

of the pan

using

especially firmly Then press the the

fingers

a

circular

light

distribute the crumbs uni

the bottom and up the sides of the pan. There

should be a~ 3/4-inch crumbs are

and

palm

Use

pie.or tart.pan.

your

along

press the

fingers

and

the sides. down

crust

Be

palm~

where the bottom of the pan

crust

edges are flush

against

the

pan’s

sides,

After

the bot

on

sure to

joins

shaping

the

press

the sides. it

that

so

in the freezer for

with the rim. Place the

crust

from the freezer and

spread

15 minutes.

crust

Mousse

the bottom. Cut the kiwifruit in half

over

then slice them into half-moons.

of the tart,

outer

edge

crust.

Place the

ing

propping

raspberries

two or more

rings.

Arrange them

at room

Key

Lime

lengthwise.

the slices around the

at an

angle against

in front of the kiwifruit slices,

serving.

the

creat

center

of

Serve chilled

or

Mound the blueberries in the

the tart. Chill for at least 2 hours before

150

the

Remove the

temperature.

Dessert

Covered with

keep

for three

plastic

wrap in the

refrigerator. Key

Lime Tart will

Key Lime

Mousse with

days.

Va ri a ti on •

For Lemon Tart:

Lemon Mousse

Crisps, Pies, and Tarts

Replace (page 159).

the

~51

Pie

Apple Yield:

Dates, raisins, and cinnamon

give

sweetness and

this

pie

or

tart, .8

servings

(page 146), Fig Crust (page 145), or Walnut Crust (page 146)

3 cups Almond Crust

and

2.apples, peeled

measuring CUPS measuring spoons

fresh

thinly sliced..

3

tablespoons

2

apples. peeled. and chopped

lemonjuice

½cup pitted medjool

or tart

pan with removable

dates, soaked

1/2 cup raisins, soaked

.

bottom, 9-inch

cutting

9-inch

pie

depth.

Equipment

pie plate,

one

Tart

or

¼ teaspoon ground cinnamon

board

peeler

Scoop the crust. into

.

*

paring kmfe

motion with your

.

pie plate

a

and

palm

or tart

fingers

pan. Use

circular

light

a

distribute the crumbs uni

to

.

citrus

juicer

or reamer

food processor rubber

spatula

formly along

the bottom and up the sides of the pan. There

should be

/4-inch

.

.

-

a.

lip

of crumbs

along

the sides. After the

.

crumbs tom

are

evenly distributed,

of the pan

especially firmly Then press the

edges

are

and

using

your

press the crustdown

fingers

and

palm.

Be

where the bottom of the pan

crust

against

the

pan’s

sides,

on

the bot

sure to

the sides.

joins

shaping

press

it

so

that its

flush with the rim. Place in the freezer for 15 minutes.

Toss the sliced set

.

.

apples with

aside. Place the

remaining

I.

2

tablespoons

of.the.lemon

chopped. apples, dates, raisins,

tablespoon

of lemon

juice

in

a

juice

and

cinnamon. .

food processor

fitted with the S blade and process until smooth. Remove from the food processor and mix with the sliced

152

apples.

. .

Dessert

Remove the

crust

from the freezer. Pour the

and press down with

before

a

rubber

serving. Bring.to

oven or

spatula.

Chill for

room

temperature,

dehydrator (see note).

Covered with

refrigerator. Apple

Pie

or

Tart will

keep

into it

apple filling at

least 2 hours ma, slow

or warm

plastic wrap

for three

days..

in the

.

‘

.

.

...

Variation •

For

Apple

Sauce

Cream Pie

(page 166)

spatula

Add the

onto

or

the

Tart: Pour 3/4 cup Vanilla. Crème crust

apple filling

and smooth with

and press with the

Some of the Vanilla Crème Sauce will the

apples

edge

Smooth the

entire

warm,

preheat,. the

oven, to

the, oven,insert the Apple. Pie

in

a

up and

so it is

spatula mix

with

flush with the

of the crust

Note: To

uses.

filling

rise

rubber

a

Alternatively,

heat the

fooddehydrator set

Crisps, Pies, and Tarts

at

or

200

degrees

Tart,’ and

warm

F. Turn off

for 15mm-

Apple Pi~or Tart for 30

105degrees

F.

minutes

‘

.~

‘.

.

153

Blueberry Pie or Tart Yield:

Equipment measuring cups measuring

or tart pan with removable

4 cups fresh

blender... rubber

pie

or

tart. 8

1

tablespoon

or

Walnut Crust

frozen)

3/4.Cup pitted medjool

or reamer

fresh

dates, soaked

lemon.juice

~.

spatula~,

Scoop the motion

pie

plate

and

fingers

crust into a

with your

palm

pan Use

or tart

to

a

circular

light

distribute the crumbs

urn

fOrmly along

the bottom.

should be

3/4 inch lip of crumbs along the sides After the

crumbs tom

a

are.

of the pan

Then press the

edges

are

~nd

evenly distributed,

especially firmly

up the sides of the pan. There

press the

using your fingers

crust

Be

on.

the bot

sure to

joins it

press

the sides. so

that its

flush with the rim. Place in the freezer for 15 minutes.

to a

a

along

with the dates, lemon

blender and process until smooth.

mixing bowl, addthe.remaining blueberries,

mix well.. Remove the

filling

:palm.

down

against the pan’s.side~Yshaping

jUice, and cinnamon in Transfer

and

crust

wherethe bottom of the pan

Place I V2 cups of the blueberries

154

servings

frozen blueberries (thaw and

or

drain well~ if

bottom, 9-inch

juicer

9~inch

3cupsAlmönd Crust(page 146) : (page 146)’

spoons

pie plate,

citrus

one

into it and

crust

frOm the freezer. Pour the

press.down

with

a

rubber

and

blueberry

spatula.

Dessert

Chill for

at

least 2 hours before in

ture or warm

with

plastic

keep

for three

slow

a

oven or

wrap in the

days.

tempera

dehydrator (see note). Covered Pie

Tan

or

will

.

..•

.

.

.

For Peach Pie

equal

to room

.refrigerator~ Blueberry

Variations •

serving. Bring

amount

Tart:

or

of

Replace .theblueberniesw~th

chopped peaches.

If

using

frozen

an

peaches.

.

.

thaw, and drain well before chopping. Add ‘/8 teaspoon .

ground nutmeg •

For

Pie

Cherry

equal

amount

drain well, if

Note To

to

the

or

dehydrator

cherries.

pitted

(Thaw

an

and

. . .

. .

the

oven to

Blueberry

set at

. ..

.

.

preheat

heat the

..

the blueberries with

Replace

frozen;):

the oven, insert the

food

Tart:

of fresh Or frozen

warm

Alternatively

filling, if.desired~

Blueberry 105

200

Pie, and

degrees

degrees

warm

F Turn off

for 15 minutes;

Pie for 30 minutes

in a

F.

.

Cnisps: Pies, and Tarts

.

$55.

Fruit Tart•

Tropical •See

photo facing page

Yield:

160

This

light, fruity tart is the perfect ending to an Asian

3.cups or

9-inch

one

tart•

or

Coconut Crust

(page 145)

2 cups

Mango Pudding (page 163)

Latin American meal;

2 cups fresh

Equipment

pie

or

Pineapple Pudding

raspberries

I cup fresh blackberries

.

.

I cup fresh blueberries

measuring cups

:

measuring spoons tart

pan with removable

bottom, 9-inch rubber

spatula

medium

mixing

Scoop

the crust into

motion with your

apie and

palm

forrnly along the: bottom bowl

should be a•3/4-inch crumbs tom

are

of the

evenly

Then press the

pan. Use~a

tart

fingers

and up .the sides of. the pan. There of crumbs

your

where the

crust

circular

light

to distribUte the crumbs uni

fingers

and

bottOn~

sides. After the

along~the

distributed, press the

pan using

especially firmly the

lip

or

dOwn

crust

Be

palm.

of the pan

the bot

on

sure to

against the pan’s sides, shaping it

edges are flush with

the’crüst~n

the rim~~. Plaèe

press

joins the sides. so

that

the freezer for

‘ ‘

15 minutes.

.

Remove the

crust

gently. Arrange

the entire

tart

Serve chilled in the

156

from the freezer and

spread

the

Mango

the bottom. Place the berries in a’ mixing bowl and

Pudding over toss,

‘:

.

the berries

over

the top of the tart

is covered. Chill for at least 2 hours before

or at room

so

that

serving.

temperature. Covered with plastic wrap

refrigerator, Tropical

Fruit Tart will

keep

for three

. .

.

.

days.

Dessert

Chocolate Tart with. Strawberries Yield:

9-inch

one

pie

or tart

Silky chOco!ale mousse ‘and sweet, this tart is juicy strawberries for elegant enough any occasion. .

fresh strawberries,

1

pound

2

tablespoons dehydrated

thinly

cane

(page 146)

3 cups Almond Crust

sliced

or

Equipment

Coconut CruSt

measuring

2 cups Chocolate Mousse

the strawberries and

bowl and

Scoop

toss

the

gently.

crust

into

(page 160)

dehydrated

Set aside.

a

cane

in

juice

a

mixing

.:

.

medium

. .

pie plate

or tart

palm

and

fingers

to

pan. Use

a

distribute the crumbs uni

the bottom and up the sides of the pan. There

should be

3/4-inch lip of crumbs along the sides. After thefl

crumbs tom

are

evenly distributed,

of the pan

press

using your fingers

especially firmly

sides. Then that the

press’the

edges

are

on

the bot

sure.

that you

press the crust down, and

palm.

Be

where the bottom of the pan

crust

against

the

pan’s

sides,

joins

shaping

paring knife mixing bowl

‘rubber

circular

light

formly along a

cups

measuring spoons cUtting board

tart

motion with your

.

juice.

(page 145):

P lace

.

spatula

pan with removable bottom, 9-inch

the it

so

flush with the’ rim. Place the crust in the

freezer for 15 minutes. from the freezer and

Remove the

crust

Mousse

the bottom.

Chill for

over

at

Arrange the

least 2hours before

temperature. Covered with

Chocolate Tart with Strawberries will

Crisps, Pies, and Tarts

the Chocolate

sliced strawberries

serving.

plastic

spread

Serve chilled

wrap in the

keep

for three

on

top.

or at room

refrigerator. days.

~57

and.

Sweet Sauces

These

are

.

•

•

•:

•~

the last. minute. Sweet

keep

on

hand for

garnish, many desserts. Try Vanilla Crème Sauce (page 166) on Apple Crisp (page 147), and• Raspberry Sauce (page 165) on Flburless Chocolate Cake (page:. 138). Puddings and mousses can be eaten straight or used to fill pies and tarts. If you have Chocolate.Mousse. (page~ 160) on hand, Chocolate Tart.with’ Strawberries (page 157) can be made in ten minutes. Or you c.n combine mousses, puddings, and sweet sauces with fresh fruit to create a parfait. Use,: a small wine glass to present the parfait Layer one or two mousses, pud dings, or sweet sauces with sliced fruits or berries of different colors, such as strawberries, kiwifruit, bananas, mangoes, pineapple, and blackberries. Continue to layer until the wine glass is full Try Key Lime Mousse (page 159) with Mango Pudding (page 163) and fresh blackberries and, banana’ slices, or Chocolate Mousse (page 160) with Vanilla Creme Sauce (page 166) and raspberries. preparing

•

your most versatile dessert recipes, great to a

gourmet

raw

treat at

sauces can

,

,

‘

•

•

•

158

•

• .

Dessert

iu i~u

iI!!~JILIRit

111111 1

1IJLJLLUJLJLJLL~

Key Lirne.MoUsse Yield I cup 2 servings

You need

only

three

ingredients bright

to make this luscious,

3/4 cup chopped avocados (1 ¼ avocados) 1/4 cup raw honey or agave nectar 2

tablespoons

green

Equipment

fresh lime juice

Sliced fresh kiwifruit and/or berries, for

.

garnish

.

measuring cups

(optional)

...

.

.

.

.., ..

. .

.

.~

.

*

mousse

.

.

.

..

..

measuring spoons

.

food processor

f-I

riace the avocados,

arid lime

honey.

juice

in afoO4 processor,:

fitted with the S ‘blade and process until smOoth.

ally

to

scrape down the sides of the bowl with

rubber

a

rubberspatuta

Stop occasion~:

. .

spatula

Garnish with kiwifruit slices and/or berries; if :desired. Serve.

immediately

Variations •

For Double Batch

amounts to

cup

raw

Key

Lime Mousse

Increase the

1½ cups chopped avocados (21/2 avocados) 1/2

honey

or

agave

and 1/4 cup fresh lime juice

nectar

.

Yield: 2 cups. 4 •

For Lemon

amount

.

servings..

Moussç: Replace

.

.~

,

..

.

.

.. .

.. .

.

.

.. .

the lime

of fresh. lemon juice.

juice

with

an

equal .

,~ ,

Mousses, Puddings. and Sweet Sauces

,~

.

,

159

Chocolate Mousse See

No

photo facing page

one

Yield: I cup. 2

161

1/4 cup pitted medjool dates, soaked

will know that avocado

.

.

water ..

.

.

.

.. .

2

.

tablespoons pure maple

sy!up .

Y2 teaspoon vanilla extract ~/i cup chopped avocados (1¼ avocados)

.

E quipment

.

.

¼ cup plus 2 tablespoons unsweetened

measuring cups spoons

food processor rubber

.

I/4 cup plus 2 tablespoons

mousse.

measuring

;

.

.

butter, cream, and eggs

replaces in this silky

servings

spatula

carob ..-

..

cocoa or

powder .

. .

. . .

.

.

.

.

Piacethe dates~.1/4 cup of the.water, maple syrup. and.vanilla a

food

prOcessor fitted with the S blade and process. until

smooth Add the avOcado and creamy. with

a

Stop occasiOnally

rubber

and process Mousse will in

in

to

spatula. Add

briefly~ keep

cocoa:

process until

scrape down the sides of the bowl

remaining 2 tablespoons

the

Stored in

for three

powder. and

sealed container, Chocolate

a

in the

days

of water

refrigerator

or two

weeks

the freezer

Variations.:

.

..

...

.

.

.

•

For Double-Batch Chocolate Mousse: Increase the

amounts to.

water,

½ cup pitted medjool dates. soaked, 3/4 cup

¼ cup pure maple syrup, I teaspoon vanilla

I ½ cups cocoa or

chopped carob

See

more

Tropical

160

(2 V2 avocados), and 3/4 cup

avocados

powder. Yield:

extract,

2 cups. 4

variations

on

servings.

page 161

Fruit Tart, page 156, with Mango Pudding, page 163, and Coconut Crust, page 145

.

Dessert

Variations

for Chocolate Mousse (continued)

•

For Chocolate Buttercream

a

small batch, acid I

reduce the 2

1/4 cup. For

to

to

cane

water.

juice

For and

double batch, add

a

tablespoons dehydrated canejuice and

powder •

Omit the

tablespoon ‘dehydrated

powder

cocoa

Frosting:

incréasè the

cocoa

~/2 cup.

For Chocolate Sauce Increase the water to 1/2 cup for

small batch, and I cup for

Banana Yield: 2

a

double batch.

a

‘

Pudding

servings

This is the old-fashioned kind of pudding, with mock graham

1/2 cup Vanilla Crème Sauce

cracker crumble, creamy custard, and banana slices.

(page 166) •.

1 banana, cut in half

¼ cup Crumble Topping

(page 144)

Equipment T0

make the, creamy banana custard,

Sauce and half of the banana in

a

place

the Vanilla Crème

blender, and process until

smooth. Thinly slice the other banana half. Place 2 tablespoons of the Crumble

Topping

in

a

small bowl.

Layer

banana slices, 1/4 cup of the banana custard, the ana

slices, and the

remaining

ing

2

of Crumble

tablespoons

Topping.

Serve

board

paring knife

of the ban

blender

immediately.

Raspberry Sauce, page

cutting

half of the

banana custard. Top with the remain

Flourless Chocolate Cake with

parfait of Chocolate Mousse,

rest

measuring cups measuring spoons

rubber

spatula

small bowl

139

page 160, and

Vanilla Crème Sauce, page 166

Mousses, Puddings. and Sweet Sauces

161

.

LemonGlaze The

½cup,4 servings

Yield:

perfect frosting for WaInut~ (page 134).

•

Raisin Cake

½: ~up pitted .rnedjooi d~tes, soaked 2 tablespoons fresh lemon juice

Equipment

2

measuring cups

tablespoons

water

measuring spoons

P lace the dates

food processor rubber

lemon juice and

ted with.the S blade and

spatula

to

keep

1111

a

•

for five

days.

1 cup

IN

cup

~.

rubber

refrigerator,

spatula.

Lemon Glaze will

:

.~:

..

. .

..

pitted dates, soaked, ~/4 cup

water.

For

Yield:

Orange

with l/4 cup .

~

Stop occasionally a

For Doijble-Batch.L.emon Glaze: Increase the amounts

ii

•

until. smooth.

sealed containerin the

Variations

p

food processor fit

down the~.sides of the bowl. with

scrape

Stored in

proces

water in a

fresh !emon

lcup~8 servings.

fo~ a dOuble batch.

for

and

¼

.

.

Glaze: ~Replace the lemon

freshorange juice

juice,

to

a

juice and

small batch; and

water

1/2 cup

•

.

.

.

..

r I

•1

r

162

Dessert

Mango Pudding Yield:) cup, 2

servings

11/2 cups chopped fresh mangOes (2

mangóes)

Don’t let the

simple ingredient fool you—this. fat-free pudding is rich and creamy.

1/2 cup chopped dried mangoes (cut into pieces with

a

scissors), soakedlO

list

minutes anddrained’~

~/4 cup sliced kiwifruit, blueberries, blackberries

photo facing page /60

See

or

(optional)

Place the fresh and dried

Equipment

mangoes in

a

blender and process

measuring cups on

kitchen scissors

high speed

until.smooth. Transfer

the kiwifruit, if desired. Stored in

a

to a

bowl and top with

sealed container in the

Mango Pudding.will keep for

erator.

serving

three

refrig

days.

blender rubber

spatula

Variations:.• •

For Double-Batch

3 cups

to

chopped •

For

fresh mangoes (4

equal

amounts

amounts

and) cup

cups,4 servings.

the fresh and dried

of fresh and dried

Puddings, and Sweet Sauces

the

mangoes)

dried mangoes, soaked. Yield: 2

Pineapple Pudding: Replace

goes with

Mousses;

chopped

Mango Pudding: Increase

man-

pineapple.

$63

Orange Honey Cream Sauce Tropical Fruit Salad (page SO) for an elegant breakfast or brunch. Serve with

Yield: 1. cup, 4

I •

cup:soaked

servings..

raw

cashewsV

2.tabiespoons

raw

citrus

2

water

or reamer

.

¼ cup freshorange juice

Eq u~ p men t juicer

.:

tablespoons

.

•

honey

V

measuring cups mèä~uring spoons blender rubber

spatula

Place speed

all the

ingredients

a

blender and process~

until smOoth. Chill fOr at least2 hours before

Stored in

a

sealed container in’ the’

Cream Sauce will

Variation •

in

refrigerator, Orange Honey

.

..

Honey

Cream Sauce:

2tablespoons’fresh

¼ cup.....

V

lemon

Replace

the orange

jUice and

increase the

‘. .

164

serving.

.

with

water, to

higH

days.

•“

For~ Lemon.

juice

keep

for three

on

‘V

Dessert

Raspberry Sauce Yield: I cup

This

.

. .

sauce

is

a

classic

Flou

1 cup fresh

if

or

raspberries (thaw and dram,

frozen

frozen).

accompaniment to .Chocokité Cake (page I

.. .

.,

..

.

.

...

.,

..

.~

..

.. .

..

.

.

.

.

. .

Y4 cup pitted.medjool datçs, Soaked.

Equipment

.

...

.

.

measuring cups

Piace all Stored in will

the a

ingredients

in

a

blender and process untiI~smooth.

sealed container in the

keepfor

refrigerator, Raspberry

three days.

blender

Sauce

rubber

spatula

.

~.

.

:

.

..

..~

..

~

...

Variation •

For other fruit

equal

amount

of fresh

cherries, pineapple,

frozen).

Replace

sauces:

or

or

the

raspberries

with

an

frozen blackberries~ blueberries.

strawberries

(thaw

and drain, if

. . .

Mousses, Puddings, and Sweet Sauces

.

.

.

.

.

~65

Vanilla Crème Sauce a

facing page

this delicious instead

of whipped

Yield:Icup,8 servings

161

sauce cream

with

fresh berries or with cakes,. crisps, pies, and tarts.

I cup soaked

raw

cashews

1/4 cup plus 2 tablespoons 2

Equipment

or raw

honey

seeds of I vanilla .

. .

..

Place

all the

ingredients

in

until smooth..Chill for

speed

rubber

Sto.red in Sauce will

166

or

bean.

blender

spatula

water

tablespoons puremaplesyrup

I teaspoon vanilla extract,

measuring cups measuring spoons

.

a

a

at

blender and process least.2 hours before

sealed container.in the

keep

for five

refrigerator,

on

high

serving.

Vanilla Crème

days.

Dessert

:~

“1 I If you love milkshakes, and ice cream, try my Banana Shake (page 168)... or a

sorbet. Unlike

frozen

shakes and ice creams, these

heavy dairy-based treats will leave you energized...

Mango Sorbet Equipment

Yield:

Iserving

1 cup

chopped

measuring cups fresh mangoes, frozen

hours (about 1½

at

least 8

rubber

Shred the frozen mangoes by putting them through blade of a food processor. Switch

ding

until smooth. bowl with

a

Stop occasionally

rubber

food processor

mangoes)

spatula.

to

Serve

to

spatula

the shred

the S blade and process

scrape down the sides of the

immediately.

Variation •

For.

Cherry

amount

Sorbet:

of frozen

Replace

pitted

the mangoes with

an

equal

cherries. Place the cherries in

a

food processor fitted with theS blade and process until smooth.

Shakes and Ice Creams

167

cocoa

.Ba.nana:.Shake that milkshake

Satisfies

Equipment

craving.

Yield: I

.

serving

ifrozenbanana. .

‘/2cup Almond Milk (page 28) I ½.teaspoons pure maple syrup

.

measuring cups measuring spoons

.

.

1/2 teaspoon vanilla

blender rubber

. .

~.

spatula

extract

A

Allow the banana the •

to

thaw for 5 minutes. Place in

remaining ingredients

Serveimmediately.

and

blender with

a

process until smooth and creamy. •

.

.

•

Variations

.

.

‘

For Chocolate Shake: Add 2 or

carob

powder,

tablespoons

and increase the

unsweetened

maple

syrup to 2

teaspoons For

ries

Strawberry Shake: Add

(about 6).

drain. .

If

I cup fresh

frozen strawber

or

using frozen..strawberries,...do •~•

.

....

thaw

not

~

.

.

.•

168 .

. . .

or

Dessert

Vanilla Ice Cream Yield: 1½ cups, 2

servings

I ½ cups Almond Cream

This easy ice cream tastes so rich and creamy, you won’t believe it~s dairy-free. It makes purchasing on

(page 29.)

ice

2

tablespoons

pure

Y2 teaspoon vanilla

all the

bine. Freeze in

Equipment

:‘

ingredients an

ice

maker worth it!

extract, orseeds of I vanilla

bean

Piace

cream

maple syrup

in

cream

a

mixing

maker

bowl and.whisk to

according

to

corn

the. manufac

measuring cups measuring spoons medium

mixing

whisk

turer’s directions.

ice

Shakes and Ice Creams

bowl

cream

maker

~69

:fr ~.z:

~‘t

~ ‘“.*ti-•~I2 1•I~

-— ~-

r

-

I-:

—

-

-

-

-

171-

4

4

agave nectar

..

~..

A natural, mild

.

arugula

..

sweetener made from the

juice of the agave plant. Agave nectar is 90 percent fructose and has~ a; much lower

glycemic cane

the

index than

Choose’light~agave.

sugar.

recipes

honey, maple

in this book. Por

rich flavor, try be purchased

syrup, or: nectar fOr. mineral-

deep dark~agave syrup; which can through Nature’s First Law a

(see Resources, page 187). aloe

vera

juice

green with

flavor. Also known

slightly

bitter

appliance that grows green leafy sprouts wheatgrass. No daily rinsing or draining is required. I recommend the Tribest Fresh Life Automatic Sprouter. and

vinegar

with

a

made from grape juice, sweet-and-sbuE flavor. True bal

vinegar

deep

vinegar (Aceto Balsamic Tradizionale) is aged for a minimum of 10 years in wooden casks. The finest and mostexpensive vinegars samiç

are

aged

for 25 tO. 50 years...

bamboo sushi

spread

A

made from

Can be used to

almonds.

ground raw replace peanut butter,

apple cider vinegar, fruity vinegar

woven

fessional

mat

mat essential for non

making tight,

pro

rolls.

which

beta-carotene

is made from roasted nuts.

A

“rocket.”

Juice.

almond butter A

peppery,

An

An Italian.

juice from the leaves of the aloe vera. plant has been used for centuries for. its soothing. and healing properties.. Look for whole leaf, preservative-free juice. I recorn-. mend Lily of the Desert Whole Leaf Aloe

a as

automatic sprouter

balsamic

The

Vera

A salad

A nutrient found in green, red, and orange veg etables that the body converts into vitamin A.

raw

made from

applejuice. I unpasteurized vinegar,

recommend raw, which contains beneficial bacteria

and

Black Mission

figs

Purple-black figs

with

a

deep, complex

flavor.

enzymes. blender antioxidants

An electric

Nutrients found in fruits and

vegetables, which vitamins A and C, help neu including tralize destructive free-radical molecules. Free radicals

can

contribute to cancer, dia

that purées and lique two-speed Oster Classic Beehive model with glass container. You may also wish to invest in a powerful high-speed blender, such as the Vita-Mix or K-Tec Champ.

appliance

fies. I recommend the

betes, and other diseases.

172

Glossary

I

blue-green algae An excellent

types

of

source

beta-carotene, and main

protein, chlorophyll,

trace

minerals. The three

Kiamath Lake

are

ideal for

are

algae, spir

fruit and lettuce, since

cutting

will not alter the delicate taste

they

or

color.

of these foods.

citrus

juicer/reamer

ulina, and chiorella. I recommend E-3 Live Klamath Lake

A wide cone with

Algae..

juice.

Bragg Liquid’Amiños A

seasoning

tilled water.

made ‘from

soybeans and dis Less salty than shoyu or tamari.

Some models

catch the

juice;

ommend

reamers

cones’ to

Calimyrna figs Golden-colored

figs

with

honeylike

flavor.

and

sauces

A dark

brown, powder made from ground pods. Carob powder tastes

carob seeds and

similar to

cocoa

powder,

but it has

feine, less fat, and is naturally

purchased

raw or

no.

caf

sweet. It may

interchangeable

accommodate the differei~tt’~izes of

grapefrui~s,

Oxo Good

Citrus Juicer. Electric

Grips’

when

such

y~o~i want

powder, unsweetened. Uñsweetei~ed cocoa powder is

to

as

the

‘make

‘made from

cacao beans that have been pro cessed to extract the cacao butter, then dried

and

ground. Use a naturally processed, organic brand, such as Râpünzel or Green and Black’s. ‘

coconut

A :

.. .

A 7—lO4nch knife with

a

broad blade and

sharp. edge, designed for slicing, chop ping, dicing, and, mincing. I recommend an very

~.8-inch knife for. most tasks. You

can pur santoku Asian-

European-style style knife, depending on personal prefer ence. My favorite brands are Henckels, a

or a

WUsthof, Mac, Global, Cutco, and the Kershaw Shun line.

Glossary

rec

limes, oranges, and

roasted.

chef’s knife

chase

use

roasted

powder

•

be

handheld. I

are

the

dish to

cocoa

.

condiments.

•

a

.~

Pickled flower buds used in

carob

that

releasing

with

come

others

juicers are efficient larger quantities

capers

that crushes the

ridges

inside of halved citrus fruit,

Kyocera

oil

health-promoting, naturally

made ‘up of medium-chain are

thought to

mote

saturated fat

fatty acids, which

increa.~e thetabólisn~ and pro

weIght

Nutrition

s

loss. I recommend Omega Organic Virgm Coconut Oil

crenilni mushroom~’

‘

A small mushroom that

than the

common

is’

mOre flaiorful

white button

variety.”

ceramic knives

‘73

I cutting

dried shiitake mushrooms

board

cutting fruits and vegeta bles, preferably made from wood or bam boo. I recommend John Boos and Totally A surface for

Mushrooms with vor.

an

intense, earthy fla

Soak in water for about 30 minutes to

reconstitute.

Bamboo boards.

enzymes

dehydrated canëjuicè

Often called”the

Naturally squeezed, dried, and ground sugarcane juice. I recommend. Rapadura.

spark of life,” enzymes are protein catalysts that produce energy to fuel our cells and bodily systems. Many

sugar. If unavailable, substi tute organic Sucanat, or another natural

of the enzymes in~ raw food can be absorbed and used by our cells to replen

sugar.

ish

whole

cane

appliance

for

drying

food indoors,

used to make dried fruits and

vegetables,

seasoned nuts and seeds, fruit leathers, and

breads, crackers, cookies, and

raw

.

bars. I recommend the Excalibur five-

nine-tray model, (which are essetitial wet

with

or

catalysts.

nutrients forrn

growth, energy, healthy skin and hair. The body cannot produce them and must obtain them through fOod. Rich sources mental state, and

include fish oils and seed oils, such

flaxseed and

drying.

heated

fruit leather and

as

Important

sheets

Teflex

if .you will be

mixtures, such

cracker

stock of these,

essential.fatty acids (EFAs)

dehydrator An

our own

as

pumpkin’seed. Refined oils, oils, hydrogenated oils, and satu

rated fats lack EFAs.

batters). .

Evert Fresh Green dice

These

To cut food into very small

cubes,

about

14-inch. distilled

produce bags”absorb the gases that vegetables to deteriorate. Produce stored in these bags instead of plastic bags will keep at least three times longer. cause

water

Water that has been

purified by. boiling

distilling, process

and condensation. The removes

bacteria, viruses, heavy metals,

and. other

pollutants,

but also

removes

healthful mineral salts. Most of the water

Bags

distillers also have

the unit, which chlorine and

removes

pesticides.

a

newer

carbon filter in

chemicals such

as

extra-virgin A

olive oil

delicious, fruity oil

first

of

,resulting

from the

olives

pressing free~ripened using temperature “and’ chemical-free process” that involves only mechanical pressure. Extra-virgin olive oil is rich in healthy monounsatürated fats. a

low

I recommend the

Tribest Purewise distiller.

l74~

Glossary

I

file grater A grater with tiny, razor-likè.edges, ideal for removing the. zest from. citrus fruits and for

prepare food for large numbers of peo~. pie, a 14-cup machine is essential to

grating ginger, nutmeg,

parmesan cheese, and chocolate. I recommend the

Microplane brand.

mesciun mixes. If unavailable, substitute

Water that has been filtered

chemicals

to remove,

well

through a car

filters for the

glycemic

index

chlorine and other

heavy metals, such as lead and’mercury~ I recommend.Aquasana as

This salad green has a mildly bitter flavor and feathery texture. It is often used in

curly endive.

filtered water

bon block

frisée

as

countertop

or

below the sink.

A

measuring system that ranks according, to how,’ much they raise

sugar levels.

foods blood

. .

, .

.

available brown

Tiny seeds, which

excellent

are an

source

or

of

golden, omega-3

acids and fiber. To preserve the deli caté oils,. flaxseeds should be consumed

fatty

raw.

Grind them in

diately

before

a

coffee

grinder imme

eating~

supplement, tablespoons a day, on a

take

one or

salads

or

fatty two

in

a

smoothie. Flaxseed oil is very ‘fragile and should never be heated~ I recommend

Barleans and

OmegaNutrition brands.

food processor A machine with

cutting

and lid.

interchangeable

blades

disks and.. a removable bowl

ents. I recommend the Cuisinart Pro Plus

(3-cup capacity)

for smaller tasks, and the

Cuisinart 7, 11, and fine

14-cup capacity mod larger 7-cup machine is for regular home use, but if you plan

Glossary

suppi

ents

made

wheat, kamut, and bar

ley grasses, blue-green, algae, and/or dehydrated green leafy vegetables. There are many good brands available—some that

honing

steel

Synergy..

‘

.

,.

‘, A long rod ‘that realigns the edges of yqur knives’ tO keep them sharp. To hone, draw your knife at a 20-degree. aiigle, from base to tip, along the steel. Repeat several ,

times on each’ side of the blade. Use your steel every time you use your knife and yotz won’t have to sharpen it for months.

hydrogenated

oils .

Used for

chopping, grinding, pureeing, slicing, and shredding ingredi

els for

froi~i dehydrated

era! Green, and Pure

A. nutritious oil rich in omega-3

and

Nutritious whole-food

,I have used include Perfect Food (Garden of Life), Green Kamut, Vitamin-’

.‘.

flaxseed oil

acids. As

..

green powders’

flaxseeds

tasks. A

have~ been vegetable hardened by heating at very high temper atures while injecting hydrogen gas. This process destroys, the essential fatty acids in the oil and replaces them with harmful trans-fatty acids. Unhealthful

oils that

175.

ice

cream

A machine that

rotating

knife block

maker.

a

produces

canister around

canister, which’ holds, must

be, placed

ice cream

paddle.

a

by The

freezing agent,

a

in the freezer for at least

‘several hours before using. I’ recommend the CUisiñart brand, which costs abbut

‘

.

A wooden’ block with slats

for

designed

knife storage. The block sits on your coün tertop, so your knives are. readily avail

able, organized, and protected. You also

purchase

to save

can

in-drawer knife holder

an

countertop space:

$60. knife

juicer. An electrical’ appliance that extracts the juice of fruits and vegetables~ A slow speed, low-temperature model” is best, since it produces the maximum yield and preserves more nutrients and enzymes.. I recOmmend Tribest juicers (Solostar’ or

sharpener

There

are’

.

,

types of knife sharpeners:

two

natural ‘stone and commercial. To

sharpening

use

a

stone, first read the instruc

tions: to determine if your stone needs to’

be soaked in water

mineral oil. Then

or

draw the knife toward you across the stone at a’20-degree’ angle several times,

,

Green Star

models). andthe Omega’ 8003.

from’ base to

tip. Repeat

of the blade.,’ To use

julienne

‘

strips:

sharpener (I recommend Chef’s Choice manual sharpener or a sharpener that ‘is designed for your.. particular brand of

‘

‘

‘

knives), refer

green kale, red kale, and dinosaur kale (also called lacinatO kale); I prefer the

dihosaur

variety~ since its flatter leaves are

easier to cut into thin

feed

i~ito

the

kitchen scissors

juicer

stri~s’forsalads and for

green

drinks.

‘

“

kitchen ‘shears”

are perfect High-quality for cutting broccoli florets, snipping kale into thin strips, and opening plastic pack

aging

176

the other side

.

‘

A cruciferous’ vegetable with dark green, wrinkled leaves. Varieties include curly

to

on

commercial knife

‘

:‘

To cut intomatchstick

kale

a

that

comes

to the instruction

very fine knives should be

fessionally;

booklet

with it. Serrated, ceramic, arid

:.

mandoline...

sharpened pro ‘

:

:

.‘~

‘s

A’ utensil with’

a variety of blades for slic julienning fruits ‘and vegetables uniformly. Traditional steel mandolines cost over $100, but the inexpensive Jap anése versions (under $25) do fine; I also recommend ‘the Oxo Good. Grips Mañdo ~line and the Borner V-Slicer. ‘Another option is the’ ceramic. slicer, made by Kyocera; It is similar to a mandoline, but’ its blade’ stays sharp longer than steel and

ing

and

~.

Glossary

will not alter the taste does not have

color of foods. It

or

blades for differ

multiple

thicknesses,, but it is ideal for paper

ent

thin slices of cucumber

or

onion.

mince

‘

‘

‘

To chop very fine. Ingredients .mos.t com monly minced are. onions, celery, garlic,~ .,:...‘ ginger, and fresh herbs. ,

marinate

miso

ingredients by let dressing. of oil, acid.

To flavor and tenderize

ting them stand. in a (such as citrus juice), mason

‘

S

‘

‘

‘A’ paste made from fermented~ soybeans and: salt. Miso is rich, in enzymes and.. .

and salt.

‘;healthy’bacteria. Buy unpasteurized miso, available in, the refrigerated~ section5 .of

,.

jars

most~ natural food’ stores.’ I recommend

glass jars are useful for storing sta-’ pie ingredients, salad dressings, and sauces, for soaking nuts and seeds, .and for growing sprouts. 1 recommend quartsize jars with wide-mouth openings and These

mellOw white; miso,. which is sweet and mild and lends

a

,

metal screw-top lids.

medjool

rich flavor to.soups and

sauces.

seaweed

non

.

..

Thin, dried seaweed sheets used sushi. You; can purchase

dates

toasted.

to wrap

either

non

raw or

‘

~‘

‘.‘ ‘

“Nátuie5’s candy,” t1~is.. intensely sweet and sticky fruit has amber-colored, wrin kled skin and

Always in easiest for soft dates, processing buy raw food recipes. Pit the dates ‘yourself;. they are fresher than pre-pitte~. Medjool dates are the. largest and sweetest. soft dates. I also recommend Honey, Halawi, and Black Sphinx varieties. Stored. in an airtight container in the refrigerator, med jool dates will keep for three months. a

mesciun greens.

chewy’

texture.

“

dessert made from ice

layered

A

mousse,

,‘

fruit, and”

dessert’

a

l’ettuces,arugula, frisée, mâch~,’and. radicchio. Choose greens; with crisp leaves and no signs of wilting. Refrigerate in a plastic bag for up to five. days, and wash and spin, dry just before using,

‘

glasses.

‘

55

pâté A.

finely ground. spread

seasoned ‘with onions

or

seeds,

an•

pâtés are vegetables..

filling, wellgarlic, salt,~and

or.

made from nuts, ‘.. .

,

phytonutrients Natural

thought

compounds

found in

to enhance the

plant foods,

immuiie system,

slow the .aging process, and~ help prevent ‘‘heart disease and cancer. Common phyto-: nutrients include bioflavanoids, caroten

oids, lycopene, and chlorophyll.

Glossary

or

Parfaits are traditionally. whipped, served in tall, narrow dessert or wine

.

.

cream or. sauce

cream.

herbs. Raw

Mixed young salad greens, which often include baby. romaine, red. leaf, and oak

leaf

parfait

portobello Large

mushrooms

raw

cremini mushrooms with.

texture. Stuff with any

pâté

or

a

dip

meaty

Olives that

for.

dried at low temperatures, without chem icals.

an

instant entrée.

cured and sun-

naturally

are

.

protein powder

raw

supplement used to boost the protein content of one’s diet. Proteinpow ders may be made from whey, milk, egg, soy, brown rice, or hemp. I recommend GoateinPure Goat’s Milk Protein (Garden of Life) and Raw Organic Hemp Protein Powder (Nutiva). A refined

.

pumpkin

olives

seed oil

milk cheese

Cheese made from

goat,

sheep

or

unpasteurized

milk. These cheeses

in minerals and enzymes and

digest

than

rice paper A rOund

are

are

cow,

rich

easier to

pasteurized types. ‘

.

.

.

roll ‘wrapper made frOm rice flour.and water. Available in’ dried

spring

must be softened in water before

form, it

-

nutty tasting cold-pressed oil, delicious on. salads. Pumpkin seed oil~ is a.. rich

A

of essential

source

thought

acids and is

balance hormones. 1

to

mend the

fatty.

recom

using romaine heart’ Romaine lettuce heads that have been

.

Omega

Nutrition brand.

trimmed down to’ the succulent inner

leaves

radicchio

They typically

three.

A peppery~ bitter, crunchy ~a1ad green with red and white leaves and. a tight head;

salad

come in

spinner

greens

A small ceramic

dish, about three inches

in diameter and six

Ramekins

ings

of

ounces

crisps,

mousses,

before

‘

so they are dressing is ‘added.

as’

serv

food

.and’puddings.

Sun-dried salt, with its natural mineral Salt and’

.

Food that is

..

unprocessed, unrefined,

I recommend Celtic Sea

saturated fat’ A

honey,

processed by heating..

typeof fat

‘

‘ ‘

that is solid at

room

temper

Raw.

not. been

honey

. .

is rich

highest concentra tions in high-fat dairy products, red meats, coconut oil, cocoa butter, palm ker nel oil, and palm ‘oil. Saturated fats are more

178

Salt.

ature. Itis.found in the

Pure, natural honey that. has, in enzymes.

Himalayan Crystal

and

untreated with heat. raw

spin-dries salad dry as possible

salt~ unrefined-”

content intact. raw

‘I

‘

‘

in volum&

ideal for individual

are

of

.

A tool’ that washes ‘and

ramekin

packs

‘

‘

heat-stable than other oils,

so

if you

Glossary

1•

-‘I

do sauté your foods, I recommend using coconut oil. Olive oil has some saturated fat in addition to monounsaturated fat, and is stable for

sautéing at lower temper

atures.

Mineral-rich water

springs in the earth. There are many excel lent brands; I enjoy the taste of Trinity and

sprouts

razor-sharp, maneuverable knife ideal for cutting tomatoes, removing the peel from citrus fr its, and slicing soft fruits such as peaches, plums, and

A small,

kiwifruit.

Nuts, seeds, grains,

or

legumes

that have

‘been: soaked, drained, and left to

germi

Sprouts are rich in vitamins, als, phytonutrients, protein, and

miner-

nate.

amino

acids.,’

shallots

sprout bag

Tiny, :delicately flavored onions, used in French cooking, especially and

often salad

A mesh

used to grow

bag

sprouts

or

to

strain nut and seed milks.

sauces.

stevia

‘.‘~

..

~hoyLi

A

salty seasoning made from fermented soybeans and wheat. Commonly called A

soy

from natural

pumped

Voss.

serrated knife, 5-inch

dressings

spring water

sweet South American herb

naturally,

.that contains no calories

orcarbohydrates

and will not raise blood sugar levels.

sauce.

sun.dried tomatoes

spatula

,

Plum tomatoes that have been dried.~ at

A versatile utensil available in

a

variety of

shapes and sizes, made from metal or rub ber. Spatulas with sturdy, flexible, rubber heads are best for mixing~ànd removing mixtures from the food processor. Pur chase one with a skinnier head as well, for

low temperatures to

a

chewy

packed soaked

texture’ and

available oil-

They dry. Dr~’ tomatoes must~ be for’ 30 minutes before using. I rec

tart-sweet taste.

are

or

ommend the Sonoma brand.. ‘

~removing

mixtures from the bottom of the

blender. Flexible, narrow, metal are

ideal for•

spatulas

with

essential for

frosting cakes,

spatulas

and metal

wide,, offset heads

lifting

slices of cake

from the pan. Purchase

a

square

‘

The blade of for

a

food processor that is used

chopping, grinding,

and

pureeing;.

are

or

pie

one

for

serving lasagne, brownies, and squareshaped pieces of cake, and a triangular one for serving pies and tarts.

Glossary

‘

S blade

tah~ni

‘

,

..A creamy. sesame

paste made from

raw,

seeds. Sesame butter is

from whole

(unhulled)

sesame

hulled

ground

seeds, and

is heavier in taste and texture.

‘79

tamari

watercress

A traditional.

Japanese soy without wheat. Tamari has

sauce a

made

rich,: salty,

wine-like flavor.~’ tart

whole

straight-sided pan with fluted edges, used for. making pastries.: These., pans come in a variety of shapes and sizes; they may be round or~ rectangular ‘and range

A

from 4 to’ 12 inches

Look for

across.

a

pan removable bottom, which allows

a

salad

crisp, leafy

green’ with

oat

A tender Whole

.

groats

grain

groats

with

are

Look for

heat,

groats

since

that

are

they .have

untreated with

manufacfürèrs

steam them to increase shelf life.

‘

“

high temperatures,

layer

of citrus fruit,

removed with ‘a zester,

.

are deated when veg hydrogenated, refined or

acids

etable oils

or

‘go rancid

due to’~ overexposure~ to air and

Many’

are

sometimes

The outermost skth.. : .

at

mild sweetness.

oats before

been’ flattened into, familiar rolled oats.,

‘

.

heated

a

zest

the crust intact.

Trans-fatty

slightly

ring while leaving

you to releasethe outer

trans-fats

a

bitter, ,peppery flavor. SOld .in small bunches.

pan

with

A

‘

beneath.

‘~.

‘;

light.

snack foods, crackers, breads,: and

cookies

contain

these

unnatural

I

fats.

Trans-fats. compete ‘with essential’ fatty .acids: for absorption, creating metabolic imbalances and

deposits

in

the~arteries~

vegetable spiral slicer’,.;:.~,,.. Also. called .“thegarnishingmachine,”.this

gadget transforms. ‘zucchini and. ‘other vegetables into delicate angel hair pasta. Vita-Mix A

high-speed, high-performance

blendeE

that make’s smoothies, sauces, soups, and nut milks in seconds. Purchase the 5000

model, which gives you greater control over

~8O

~1’

peeler,. or, file grater. Remove only the cOlored~ portion of ‘the skin, not the bitter white pith

spee4s.

Glossary

ResOurces There

many excellent

are

have had

raw

personal experience

food

books and Web sites. Here

Jennifer Corn bleet:

:

e-books: The Raw Food Detox .

and Travel in the Raw. Video classes will

follow,

that I

I

Visit.wwwiearnrawfood.com. for the

following

are some.

with.

Eating in the Raw:A Beginner’s Guide to Getting Slimmer. Feeling Healthier, and Looking Younger the Raw-Food Way. Carol Alt www.amazon.com

soon.

Presents

Angel Foods: Healthy Recipes. for, Heavenly Bodies

practical informationon how to adapt to a. high. raw ..diet without deprivation. Carol’s flexible approach,

Cherie Soria..

includes how to eat rawif you aren’t

:

,

~.

,.

www.rawfoodchef.com ,~

,~

Over 240 delicious and easy-to-prepare. cooked and raw vegan recipes. Includes an

excellent

kitchen

chapter gardening.

on

sprouting

vegetar~an,.how to eat raw at restaurants,. and how to incorporate some cooked~ food into your diet.

and.. Elaina’s Pure Joy Kitchen

Elaina Love

Recipe .

.

Conscious

Eating..

www.amazon.com

This. comprehensive reference

food nutrition draws

.•

,.

www.purejoylivingfoods.com Over 100.easy-to-use, delicious recipes.~ for the whole family. Recipes are covered with page protectors and arranged in a three-ring binder. Videos includ? Introduction to Living Foods, Journey to Natural Beauty, and Holiday Feast. .

Gabriel .Cousens, MD

raw

Binder

.

on

guide

to

the

perspectives of metabolic typing Ayurvedic. medicine.

and.

Henckels Knife Skill Instructional Video www.amazon.com

.

.

This video teaches you how to slice, chop, dice, and mince like a professional chef.

Resources

18F

IS Living

Cuisine: The

Arc and Spirit

Nomi Shannon

Renée Loux Underkoffler

www.rawgourmet.com

www.amazon.com

A beautiful book with full-color

..

comprehensive resource for raw~. nutrition, ingredients, equipment, and techniques plus oVer 300 delicious and varied r~cipes. A

~i~i

The Raw Gourmet

of Raw Foods

H

photog~aphs, filled with simple and elegant recipes ‘for all occasions. Inclu4es a sample menu plan fora three-week cleanse diet.,

.

,, ,

“4:

Living 4

‘S

4

4

on

Live Food~ book’änd DVD

The Whole Foods

COnipanion:A GUide

Alissá Cohen

for Aa,entUrou~Cooks~Curious~

www.alissacohen.com

Shoppers; and

Chapter topics include: shopping for raw. and living food’s~ how tostart raw today,. four-week shopping and preparation guidê,’andrecipés. The 3.5 hour DVD’.. offers clear instructions for easy recipes and techniques, and answers frequently asked raw food questions:

Dianne Onstad

••.

Lovers

of’Natural

Foods

S

‘ ,

www.arnazon.com

An

555

encyclopedic guide

‘

‘

to

hundreds~ of”

including frttits, vegetables, nuts, seeds, oils, grains, legumes, herbs, and’ spices. hicludés’ natural foods,

nutritional infOrmation, lore, and’

legends The Raw Food Detox Diet: The

Five-Step

Plan5 for Vibrant Health and Maximum’

Weight

4

Loss

Natalia Rose’~•

‘

‘.

.

.

‘ .

www.therawfooddetoxdiet.com Nataliaprovides’ five levels of menu

4

plans

and’ recipes to

and transition to’ a

:4

detoxify

raw

the

body

food diet: She

explains how you CarL achieve the bene fits of eating raw whatever your present diet

5S~

an

455

or

state, of health. This book contains

chapter oh ‘fOod combining. digestion and weight. loss:

exceUent

for easy

S5~5~

182

5S\\) ~iJ~

Resources

Raw-Food Cuisine

Living Light Culinary Arts

Jennifer Cornbleet, director

Cherie Soria and Dan

My Web site wwwléarnrawfood.com is the complete online companion to this book. Jt gives you access to tools including recipes, menu pianning kits, and a free monthly newsletter. It’s also

codirectors

the place to go to find out. about. upcoming classes and workshops. Can’t make a class in person? The r~cipes taught inmy classes ‘areavailableonilne.. Private cOnsultations and chef services are

also available.

www

rawfoodchef

Certification

Institute

Ladermann,

corn

courses in raw

culinary arts

for individuals, chefs, and teachers. LLCAJ

help you find services in your area through their chef and teacher. placement service. Located in Fort Bragg, can

California,

High Vitality FoOds Matt SamuelsOn

rnattsarnue1son@yahoo~com. Karyn’s Inner Beauty Center Karyn Cal~bi-ése, owner and director www.karynraw.com Offers

a

four-week detoxification

Hands-on

coaching, restaurant. consulting, product development,..

catering,

and private chef

Pure joy

Living

services

in

Chicago, mèêting weekly helps people lose weight and restore and rejuvenate their bodies. The program takes you step-bystep through a cleanse, using the tools of raw food nutrition, supplementation, juice fasting,and other holistictIierapies. program in

two-hour sessions, that

Living and

831-661-2611

Foods

Elaina LOve

www.purejoylivingfoods.com. Hands-on coaching, phone consultations, classes, arid workshops. ~. .

.

Raw Foods

www.li’ving-foods.com The largest community on the Internet, dedicated to educating the world about the power of living and raw foods.

Resources

I83~

Keyvan Golestaneh, MA, LAc [email protected]

Garden of Life

‘415-462-6167

Goatein Pure Goat’s Milk Protein Powder.

www.gardenoflife.com

www.lapishealing.com www.BeingWholeLifeHealth.net. Keyvan çolestaneh is ahealer and yoga teacher who has studied Asian yogic traditiOns and meditation for

over

Working within anaturopathic incorporates bioenergetic herbal therapy, and Chinese, healing, and Isopathic medicines. He Ayurvedic, emphasizes taking responsibility for one’s health and life through selfdevelopment, dietary/nutritional ~1 education, and exercise. Keyvan has a. master’s, degree in counseling psychology and is ‘certified in Chinese Medicine, Structural Body’ Therapy, and tradition, he

Shin Do. He also has extensive

body-centered psychotherapy. Based in San Diego, California, he conducts workshops internationally and offers consultations and therapy worldwide during his travels and by appointment via phone. Whenever necessary, he helps find local sources for appropriate health and healing training

in

www.nutiva.com Raw

Organic Hemp

Protein

.Po’~rder.

25•

years.

Jin

Nutiva’

Ralph Plantwagon” www.ralphplantwagon.com Nutritional supplements with superior biöavailability, made from 100 percent food concentrateé (WholeStateTM). Multivitamin-mineral, calcium-

magnesium,

The

digestive joint-tissue formulas, are

vitamin C,

enzymes, and available.

Synergy COmpany.

www.synergy-co.com Pure Synergy Green Superfood. Vision B Live, www.e31ive.com Fresh-frozen Klamath Lake

algae.

modal jties.

184

Resources

Raw-Food Cuisine

www.learnrawfood.com

High speed blenders, knives, juicers,. dehydrators, and water purifiers.

Evert Fresh Green Bags www.greenbags.com Produce storage bags. Mac Knives

Ace Hardware

www.macknife.com

www.acehardware.com

Fine, razor-sharp knives.

Ball

mason

jars. ; Pu re joy Living Foods. www.purejoylivingfoods.com Vegetable spiral slicers and sprout bags. .

Aquasana www.aquasana.com Water filters~’.

Target Cuisinart.

www.target.com

www.cuisinart.com

High-quality

.

.

Oster Classic blenders and affordable

.

kitchen

food processors..

equipment.

Cutco

SurLaTable

www.cutco.com

www.surlatable.com

. .

.

.

.

.

.

Knives. I recommend .the kitchen

petite

chef’s knife,

shears,

vegetable knife,

cleaver, trimmer knife, 2 ¾-inch knife, and peeler.

A

selection of the best

comprehensive equipment an4

kitchen

utensils..

paring.

Discount juicers www.discountjuicers.com ~.

Juicers and other

Resources

raw

food

appliances.

185

~,

.;; Bragg www.bragg.com Liquid Aminos seasoning cider vinegar.. .

.

.

.

.

I

and

raw

apple

Himalayan Crystal Salt www.himalayancrystalsaltcom. Hand-mined, hand-packed salt; rich human

Diamond

Organics www.diamondorganics.com Overnight delivery of organic groceries~ and produce.......

body.

..

.

.

t

in

all the natural minerals found in the

.

Frey Vineyards www.freywine.com .~ Organic, biodynamic wines,

DO

www.mercola.com Raw milk cheeses.

Mail Order

.

added sulfites.,

Joseph Mercola,

with

no~

.

Catalog for Healthy Eating www.healthy-eating.com. Organic sprouting seeds, sprouting equipment, and books; Evert Fresh bags, :‘ ‘~ :. spirulizers. :“

,.

.

by Mom and Me www.gimmegoodstuff.com Snacks, handmade fresh daily,. from the highest-quality raw, vegan, organic, gluten-free, and germinated ingredients..

Good Stuff

~.

my favorite!

The Pecan Pie Bars

are

The Grain and. Salt

Society

High-quality,

sea

salt.

related books. Wholesale and retail

186’

High

Vibe

ships

Hundreds of

high-quality raw foods and prices, including raw,

low

products organic olives at

and

agave

Raw, organic food and

High Vibe Health and Healing www.highvibe.com High Vibe, flourishing since 1993, has raw snacks, raw food staples, whole food vitamins and supplements, organic dried fruits, appliances, the finest beauty. products, and a large selection of healthavailable.

www.rawfood.com

NaturaiZing www~naturalzing.com.

www.celtic-seasalt.com unrefined

Nature’s First Law

nectar.

.

.

-.,

healthproducts.

Omega Nutrition www.omeganutrition.com Fresh, organic, unrefined oils. Organic Pastures www.organicpastures.com Raw dairy products.

are

worldwide.

Resources

Rapunzel Pure Organics www.rapunzel.com Rapadura whole cane sugar cocoa powder.

Trader joe~s

.

and

organic

The

Raw.Bakery www.rawbakery.com Breads, crackers, candies, brownies,... cakes, cookies, breakfast cereals, and more, shipped to your door. The Raw. Bakery sells truly raw rolled oats and

muesli, your

well

as

as a

grain

from whole oat

own

mill for

making

groats.’

www.traderjoes.com Unique, high-quality groceries affordable prices.

at

Trinity www.trinitysprings.com. Exceptional-tasting, mineral-rich spring water.

.

Voss Water www.vosswater.com

Pure artesian water from attractive

glass

Norway,

in

bottles.

.

Really Raw Honey www~rea11yrawhoney.com

-

Whole Foods Market

Delicious, unrefined, unheated honey.

www.wholefoodsmarket.com This nationwide chain offers

Rejuvenative

Foods

variety

www.rejuvenativefoods.com Raw organic nut and seed butters

of

a

wide

organic produce.

Wild Oats Natural

Marketplace

www.wildoats.com

V

.

.

Organic Farms~ www~sunorganic.coIn High-quality nuts and seeds,

A nationwide chain

Sun

dates, oils,

nut

produce

and other

offering organic..

groceries.

.

dried fruits,

butters, and carob,

powder. Sprout People

www.sproutpeople.com Tasty green leafy sprout mixes .

oat

groats.

Resources

and whole V

.

187

numbers in italics indicate

the cited

using

recipes

recipe.

agave nectar, 172

‘. Granola, 52 Salad, 92.. Juice,39’ Kale, Soup, 83. Pie or Tart, 152—153

.;.

Coleslaw, 126 Key Lime Mousse,

‘

Harvest

‘

:

‘

.

.

159

sprouts

-Spinach Soup,

Garden Salad, 88

Sweet

Leafy Sprouts,

,

..

.

‘

California Rolls, 112—113 Green

‘

147,

Crumb Cake, 135, 144

Fasting Juice, 42 -Ginger Juice, 39

A

alfalfa

Crisp

32”

83

Energizing-Purifying Juice,

41

Whole Oatmeal, 54

Not.Tuna Sandwich, 1O8~

TomatoStacks, 119 Veggie Sub Sandwich, 109. Walnut Pâté Sandwich, 108

appliances,’ kitchen, 24—25 apricots Dried Fruit Compote~ 49’ .‘ arugula, 172 Grapefruit and Avocado Salad,,89 ‘‘

.

,

.

.

.

.

almonds ..

and, Cream, 49 Butter, 29, 172 Berries

Cookies, 140 Cream, 29, 169 crusts for

pies

Shaved Beet

and tarts, 146; 152—153,.. ..‘

,

.,,

Not Tuna Pâté, 68

Spanish Fig Cake, 13, Sunflower Cereal, 51

Soothing, antioxidants,

‘

‘

.

Boats, 113 California Rolls, 112—113 Chard

83

Apple Soup,

Chocolate Mousse, 160 cream

soups:’

‘ ‘

.

.,.. .

.

Cucumber, 76,~. TOmato, 77’ Zucchini, 78

..

Garden: ‘

Salad, 88~

‘

,

‘

Vegetable Soup, Wraps, 111 Gazpacho, 80

79

‘

‘

“ ..

Guacamole, 63

Apple’ Soup, 83’ ~‘. Key Lime Mousse, 159

.

‘.

Lásagnè, See

vinegar

Almond Sunflower Cereal, 51. 46

Chard, Soup, 83

‘

.

.

..

apple bder vinegar. apples

188”

.,.‘,

Kale

172

Applesauce,

131

with Green Salad, 91

172

41

juice, 43

Greens,

avocados

..

juice,

.

‘

Asian

Granola, 52.. Ground, 30 Milk, 28, 51—54, 168 Milk, Honey, 28 Milk with Stevia, 28’ Mock Peanut Sauce, 66 ‘.. .: Muesli~ 53 Not Peanut Butter Cookies, 137.~ Not Salmon Pâté, .68

vera

Salád,95

Tricolor Salad, 96

.

l54—l55,i57~

aloe

..

and

114_115:

‘

‘. .

Mango Salad,. 94 preparing, 22—23 Salad, Grapefruit and, 89 Spinach Apple Soup, 83 Veggie Sub Sandwich, 109 ‘

Ilidex’

blenders, 24, 1172

B

blueberries

‘

‘-

.

balsamic

vinegar.

See

47

Berry Smoothie,

bananas

Almond Sunflower Cereal, 51

Frozen, 30

Granola, 52•

Muesli, 53 Pie or Tart, 154—155 Spanish Fig Cake, 136 Tropical Fruit Tart, 156

Piña Colada Smoothie, 48

Shake, 168

Tropical

168

.

‘.

blue cheese

Fruit Salad, 50

Yogurt Smoothie,

.~.

.

161

Strawberry Shake,

.

Crisp, 149 Key Lime Tart, 150r151 Mango Pudding, 163

Berry Smoothie, 47

Pudding,

:

Berries and Almond Cream, 49’

vinegar

Harvest Salad with Cheese, 92.

47

Beet Salad with Cheese, 95

Shaved

blue-green algae, 173 Conipiete Meal Energizing-Purifying

basil

.

Caprese Salad, 97 Olive Tapenade, 67

Juice,

Pesto~ 70

41 MealGreen

Complete

Juice,.43

‘

Pesto

D~essing,

101

bok

Fasting Juice,

42

..

..

Bragg Liquid Aminos,

~Carrot-Celer)’ Juice,

peeling, 95 Pink Apple Juice,

39

broccoli

.‘

173

~

.. .

Antioxidant.Juice, 43 Crudités,’ 87

39

‘

:

Energizing-Purifying Juice, 40

Salad, Shaved, 95’.:

Energizing-Purifying Juk~e, 41’ See also specific berries

Fasting Juice,

Sweet berries.

choy’

Asian’ Gre~ens, 131

beets

Marinated

and Almond Cream, 49~

42

Vegetables,

129

Brownies, 142

Almond Sunflower Cereal, 51-

‘

C’

Granola, 52~ Key Lime Môüsse, 1591 and Orange Smoothie, 47

~

.

.‘

‘

.

‘

‘ ‘

.

‘

cabbage

Antioxidant Juice, 43

Smoothie, 47’.’ Yogurt Smoothie, 47’ .

beta-carotene, 172 beverages. See also Almond

Coleslaw, 126

Energizing-Purifying Juice,

40.

‘

‘

.

juicing; smoothies

and

juices

Milk(s),

281

Fasting juice,

42

Latin American, 127

Pressed, 31, 1126

Lemon Water, 44

Spring Rolls,

Sesame Milk, 29

blackberries’

‘

‘

1117

Caesar Salad, 86 ‘-‘

‘

‘

.

‘ . .

.

‘.

cakes’.

‘

Berries and’ Almond Cream, 49

Apple Crumb,

‘

Berry Smoothie, 47 Crisp,’ 148—149 Mango Pudding, 163 Spanish Fig Cake; 136

.

.

135

.

.

Black Forest, 139 Chocolate:

‘‘

~.

‘ .

‘

‘

Tropical

Fruit Tart, 156

Black Forest Cake, 139

Index

Buttercream ‘

Frosting,

Flourless, 138

139’~

‘

‘‘ -

with Raspberry Filling, Raspberry Sauce, 139

Layer, with

138’

~89

kes (continued)

Spanish Fig,

Ranch 136

104

Dressing,

Vanilla Crème Sauce, 166

Walnut-Raisin, 134 Rolls, 113 California Rolls, 112—113

celery

California Not Tuna

-Carrot-Juice, 39 Juice,

-Carrot-Beet

juice, dehydrated, 174 Cantaloupe Smoothie, 48 cane

39

Crudités,. 87

Energizing-Purifying Juice, Fasting Juice, 42

capers, 173 Olive Tapenade, 67

Garden Salad, 88

Caprese Salad(s),

Garden

97

carob, 173

Green

Brownies, 142

V-7

79

Vegetable Soup,

Juice,

40.

43 ..

Juice, 45

... .

Chocolate:

cereals

Buttercream

161

Frosting, 139,

Almond Sunflower, 51

Cake, Flourless, 138 Cake with

Raspberry Sauce,

Chip Cookies, 141 Layer Cake with Raspberry Filling, Mousse, 157,160

Schoolboy Cookies,

139

chard

Apple Soup, 83 Garden Vegetable Soup, 79

Sauces, 161 Shake, 168 Tart with Strawberries, 157 •

Granola, 52 Muesli, 53 Whole Oatmeal, 54

139

Swiss, with Pine Nuts and Raisins, 132. cherries

141

Almond Cookies, 140

carrots

Black Forest Cake, 139

California Rolls, 112—113

Brownies, 142.-

.

..

•

.

-Celery-Beet Juice, -Celery Juice, 39

39

Crisp,

Salad, Sorbet, 167. Harvest

.

Coleslaw, 126 Crudités, 87 40

chickpeas.

42

Wraps,

-Ginger Juice,

Dij,,

111

Miso

Soup,

•...

See

beans

garbanzo

..~

Mock Sour Cream and, 64.

chocolate. See also carob;

39

Buttercream

with Golden Raisins and. Mint, 125.. Green Salad, Juice, 39

.~

chives

Garden Salad, 88 Garden

92

Summer FrOit Platter, 50

Energizing-Purifying Juice, Fasting Juice,

149

.

91

cocoa.

Frosting, 139,

161

Cake, Flourless, 138. Cake with

Raspberry Sauce,139, Chip Brownies, 142 Chip Cookies, 141 Layer Cake with Raspberry Filling,

81

-

with Moroccan

Spices,

124

Not Salmon

Pâté, 68 with Parsley and Walnuts, 125 Spring Rolls, 117

Mousse, 157, 160 Sauces, 161 Shake, 168 Tart with Strawberries, 157 -

.

.,

Dip,

Not Peanut Butter Cookies, 137

Orange Honey Cream Sauce,

190

164-

.

.

-

cashews and cashew butter

Mock Sour Cream and Chive

139

.

.

64

.

cilantro

Minced, 34 Salsa, 69

Index

Lime

Dressing, Spicy,

102

Coconut, 145

cinnamon, 152—153 citrus

Fig, 173

juicers/reamers,

Citrus Sunshine Juice, 44

cucumbers

clover seeds Green cocoa,

Crudités, 87

Leafy Sprouts,

32

Dressing, Creamy, 100 Energizing-Purifying Juice, Fasting Juice, 42

173. See also chocolate

Brownies, 142

Schoolboy Cookies,

with Fresh Mint, 123

141

Gazpacho,

coconut

Crumble

145

Walnut, 146

Topping,

144

40

.‘

80

.Juice, 43 Pressed, 31

Green

Crust, 145, 150—151, 156, :157 Walnut Crust, 146 coconut oil, 173 Coleslaw, 126,

collard greens

Energizing-Purifying Juice,

40

Fasting Juice, 42 Garden Wraps, 111 Green Juice, 43

:

seeding, 23 Soup, Cream of, 76 Spring Rolls, 117 Veggie Sub Sandwich, .

.

109

curry ... Indian Greens, 131 ..

Walnut Pâté, 71

cutting .boards, 21,

173

Southern Greens, 130

p’..

cookies

Almond, 140

daikon radishés~’

Brownies, 142.

Energizing-Purifying Juice, Fasting Juice, 42 dates, medjool, 177

Chip, 141 Chocolate Chip Brownies, Chocolate

142.

Lemon, 141 Not Peanut

Almond:

Butter, 139

Orange, 141 Schoolboy, 141’

Milk,28-

Soup

Pie

Tomato, 77 143

Apple, 147 Blackberry, 148—149,, Blueberry, 149 Cherry. 149 Peach, 149 Crudités, 66, 67, 68, 87 Crumble Topping, 144, 147, 148—149, 161.: ~

Index

.~

or

Tart, 152—15~.

Applesauce, 46 Blackberry Crisp, 148—149 Blueberry Pie or Tart, 154—155

Zucchini, 78

Almond, 146

147

Crumb Cake, 135’

Cucumber, 76

crusts

Apple: Crisp,

..

Harvest Salad, 92

crisps,

Cookies, 140 Crust; 146

cranberries

Cream

40

-

Brownies; 142

.

.

Cake, Flourless, 138. Chocolate Mousse,, 160 Coconut Crust, 145 Crumble

Topping,

144 .

Granola, 52 .

Lemon. Glaze, 162.

Raspberry Sauce, 165.’ Walnut Crust, 146

191

dehydrators,

flour

174

replacement (ground almonds),

dice, method defined, 174

food processors, 24—25, 175

dips

frisée, 175 frozen treats

Curried Walnut Pâté, 71 Garbanzo Beau Hummus, 73

Guacamole, 63

Banana Shake, 168

Cherry Sorbet,

. .

...

167

Mock Sour Cream and Chive, 64

Chocolate Shake, 168

Not Tuna Pâté, 68

Mango Sorbet, 167 Strawberry Shake, 168

OliveTapenade,

30

.

67.

Vanilla Ice Cream, 169..

Pecan Pâté, 71

fruits. See

Pesto, 70

specific

fruits .

Salsa, 69

G

Sunflower Herb Pâté, 72 Walnut Pâté, 71

Garbanzo Bean Hummus, 73

.

Zucchini Hummus, 73 dried fruits

Garden

Salad, 88

.. .

Compote, 49, soaking, 18

54

Vegetable Soup, Wraps, garlic

.

£ endive, Belgian Tricolor Salad,

Gazpacho, 96

Energizing-Purifying Juice(s),

•

enzymes, 174

fatty

40-41~ .

..

acids

Evert Fresh Green

12—13

39

glazes

(EFAs),

174

Lemon, 162

Bags, 83,

174

Orange, 162 glycemic index,

.

F

175

goat cheese

Fasting Juice,

Caprese

42

Lasagne with,

.Greek Salad with, 90 Green Salad with, 91 ,Hummus Sandwich with, 107 .

figs,

172-173

grains Soaked Oat Groats, 35

‘.....

.

.

Cake, Spanish, Crust, 145, 152—153

Granola, 52 .

. .

Grapefruit

.

and Avocado Salad, 89

Platter, 50 flaxseeds and flaxseed oil, 175 Summer Fruit

4

Complete

4

Complete Meal Green Juice, 43 grinding, 43• Protein and Omega-3 Smoothie,

Meal

115

TricolorSalad with, 96.

.

136

41

Salad with, 97

Green Salad with, 91

feta cheese

9. 41

-Apple Juice,

-Carrot Juice, 39

.. ..

equipment, kitchen,

33

80

ginger

•

essential

.

Crushed,

.

79

111

Citrus Sunshine Juice, 44

Energizing-Purifying Juice,

41

grapes

.

Flourless Chocolate Cake, 138

Juice,

Su~rimer Fruit Platter, 50 graters, 23, 174. 47

Greek

Salad(s),

90

Green

Juice(s)1

43

1! 9.

9

192

Index

Salad(s),

91

Energizing-Purifying, Fasting, 42. Grapefruit, 41

powder, 175 Complete Meal Energizing-Purifying

green

Juice,

41

Green, 43’ Meal Green

Complete

Juice,

43

‘

H

julienne, defined,

honey Almond Milk, 28 .•~•

kale, 176

Cream Sauce,

Orange, 164 Dressing, 91, 103,

raw, 178

hot

..

175 ‘.:‘

.

Juice,

Apple SoUp, 83 Energizing-Purifying JUice, Fasting Juice, 42.

.

‘•

sauce

V-7

108 .

honing steels,

‘.‘.

45

hummus

Garbanzo Bean, 73

Sandwich(s),

176

K

Cream Sauce, Lemon, 164

Mustard

41’

V-7,45

92

Salad(s),

.

. .

.

juicers, 25, 176 Orange, 44 Pink Apple, 39 Soothing AlOe, 41 Sweet Energizing-Purifying,

Guacamole, 63, 121 Sandwich, 106.

Harvest

40

107

Zucchini, 73.. hydrogenated oils, 175

40

Green

Juice, 43 Mediterranean, 128 Mediterranean, with Pine Nuts and Raisins, 129 Southern Greens, 130 .:‘ Key Lime Mousse, 150-451,159

Key Lime Tart,

150-151

kitchen scissors, 176

.

.

kiwifruit ice

cream.

ice

cream

:

Almond Sunflower Cereal; 51

See frozen treats

Granola,

makers, 176

52:,

.

.

Key Lime Mousse, 159.” Key LimeTart; 150—151’:.:, ~‘. : Mango Pudding, 163 Tropical Fruit Salad,’ 50:”

Indian Greens, 131

J

..

jalapeno chilés, Mango and. Avocado Salad, :

94

knives, 21—23

chef’s, 173

.~

Salsa, 69 Jerusalem Salad, 93

juices

and

juicing,

.

“

knife blocks, 176

37. See also .

Antioxidant, 43

“1’’ Apple, 39 Apple-Ginger, 39 .“

.

.

.

‘.

serrated, 5-inch, 179”::’

beverages

.

‘

‘

sharpening,

.‘

storing,

..

Carrot,

‘

~

176

176

.~

I

39• ‘

Carrot-Celery, 39 Carrot-Celery-Beet, Carrot-Ginger, 3.

39

Citrus Sunshine, ~

Complete Meal Energizing-Purifying, 41.

index

114—115

Lasagne, Lasagne

.

with Cheese, 115

Latin American

Cabbage,

127

lemon(s).

I

Citrus Sunshine Juice, 44

193

‘ii

M

lemon(s) (continued) Cookies,

141

macadamia nuts 40

Energizing-Purifying Juice, Fasting Juice, 42

Coconut Crust, 145 mandolines, 24,176—177

Glaze, 162 Green Juice, 43

mangoes Almond Sunflower Cereal, 51

Dressing, 89, 90, 91, 93, 95, 102, Honey Cream Sauce, 164 Herb

Juice,

33

V-7

and Avocado Salad, 94

preparing, 23 Pudding, 156,

105

Dressing,

Juice,

Avocado Boats, 113

Granola, 52

Mousse, 151, 159, Tahini

109

45

Water, 44 lettuce, Bibb and leaf

Sorbet, 167

Tropical Fruit Salad,.50

Garden Salad, 88

Grapefruit

65, 114—115, 116 177 defined, marinate,

Marinara Sauce,

Salad,

and Avocado

Green Salad, 91

89

Vegetables, 129 jars, 177 measuring ingredients, 26 Marinated

Harvest Salad, 92

Spring Rolls,

163

Smoothie, 47

mason

.

117

lettuce, romaine

Mediterranean

Caesar Salad, 86

.

Kale, 128

Cream of Cucumber

Soup,

Garden Salad, 88

76..

Kale with Pine Nuts and Raisin~, 129

Parsley, 129 medjool dates. See dates, medjool

. .

.

Greek Salad, 90 Green Salad, 91

menus

Guacamole Sandwich,. 106

dinner, 56, 58—59, 61. lunch, 56—57, 61

hearts of romaine, 178

Hummus

Mango

Sandwich(s),

107

and Avocado Salad, 94

Not Tuna Sandwich, 108

Veggie

Sub Sandwich, 109.

Dressing, Spicy Cilantro,

102

Guacamole, 63

and Avocado Salad, 94

mint

Carrots with Golden Raisins and, 125.

Dressing, 94,

102

Cream of Cucumber

Juice, 33

Cabbage,

127

76.

94

.,

Lemon Herb

Dressing,

Spring Rolls,

117

102

Tabouli, 131 Miso, 177 California Rolls, 112—113 Cream of Zucchini

194

Soup,

Cucumbers with Fresh, 123

Mango and Avocado Salad, Papaya Soup, 82 Pink Apple Juice, 39 Saisa, 69

.

Middle Eastern Marinara Sauce, 65 mince, method defined, 177

Avocado Boats, 113

Latin American

.

Shaved Beet Salad, 95

lime(s)

Herb

.

mesclun, 177 frisée, 175 Harvest Salad, 92

Mango

Walnut Pâté Sandwich, 108

.

.

Soup, 78

Index

Garden

Soup,

Vegetable Soup,

79

81

Mock Peanut Sauce, 66, 117 Mock Rice Pilaf, 116

Muesli, 53 Whole Oatmeal, 54 olive oil, 174 Caprese Salad, 97 Olive

mousses

Chocolate, 160

Key Lime,

159

67

olives~ CaesE

Lemon, 159 Muesli, 53

Salad, 86

Greek Salad, 90

mung bean sprouts

Spring Rolls,

Hunimus Sandwich, 107

Mediterranean

117.

mushrooms

Kale,

128

Puttanesca SaUce, 65

cremini, 173

raw, 178

Garden

Wraps, 111 Lasagne, 114—115 Marinated

Tapenade,

Pesto, 70

Vegetables,

Tapenade, 129

onions

Garden

178

portobello,

67

Tomato Stacks, 119

111

Wraps,

‘

shiitake, 174 Stuffed, 118

Greek Salad, 90’

‘

.

Guacamole, 63 Minced, 35 Salsa, 69’ Ve~gie Sub Sandwich, 109 ‘

mustard, Dijon

Vinaigrette, 99 Honey, Dressing, 103 LemOn Herb Dressing, Classic

102

mustard greens Indian Greens, 131

.

.

oranges and Berry Smoothie, 47 Carrots with Moroccan

Spices,

124

Citrus Sunshine Juice, 44’ Cookies, 141

N

Dried Fruit

177

non,

~,

49

.

,

Honey Cream Sauce, 50,

Not

..,

.

Balls, 115 Peanut Butter Cookies, 137. Salmon Pâté, 68 Tuna Pâté,. 68, 108, :113, 119, 121 Tuna Sandwich, 108

supplements, 184 specific nuts, and seeds Meal Energizing-Purifying Juice, 41 Complete Complete Meal Green Juice, 43 soaking, 17

nutritional

..

and seeds. See also

,

Juice,

Papaya

.

Lime

Soup,

82

Piña Colada Srnoothie, 48

p papayas

Soup, 82 Tropical Fruit Salad, parfaits,177 ‘~ parsley Lime

50

..

Carrots with Moroccan Classic 180

Groats, Soaked, 35

Index

44

with Carrots and Walnuts, 125

a. oat(s) groats,

164

,.

,

Meat

nuts

Compote,

Glaze, 162’

California Rolls, 112—113

Spices, Vinaigrette with Herbs

124

and Shallots, 99

Energizing-Purifying Juice,

40

195

Mock Rice

parsley (continued) Fasting Juice; 42 Green

Juice,

Dressing;

plums

102

Summer Fruit Platter, 50

Mediterranean, 129 MinCed; 34 Tabouli, 131

produce cleaning,

Pasta with Pesto, 70 See also

pâtés, 177. peaches

specific

nuts

Almond Sunflower Cereal, 51

Omega-3 Smoothie,

Mango,

Almond Sunflower Cereal, 51

Crumble

Topping, Fig Crust, 145

144

49

Compote,

163

seed oil; 178

Puttanesca Sauce, 65.

R radicchio, 178 Tricolor Salad, 96

Harvest Salad, 92

Pâté, 71

radishes. See also daikon radishes

23

peppers

Fasting Juice,

California Rolls, 112—113

Creamy

Red Bell,

Dressing,

101

Greek Salad, 90

S..

Golden, with Carrots and Mint, 125

Sandwich, 107

Mediterranean Kale with Pine Nuts

Marinara Sauce, 65

129.

Stuffed Bell, 121 Thousand Island

.

Almond Cookies, 144)

Apple Crisp, 147 Apple Pie or Tart, 152—153 Crumble Topping, 144

Gazpacho,80 Hummus

42

raisins

Crudités, 87

Dressing,

104

Pesto; phytonutrients, 177 pies. See crisps; tarts

Mock Rice Pilaf, 116~..:. .

.

Swiss Chard with Pine Nuts

Whole Oatmeal, 54s

Piña Colada Smôothie, 48

ramekins,

pineapple

Ranch

178

Dressing,

.

•

..

..

86, 104~. 109 .5.

.

Smoothie, Pudding, 156, 163

.

..

Berries and Almond

Granola, 52 Piña Coladà

raspberries

48

nuts

and, 132

•

-Walnut Cake, 134

Almond Sunflower Cereal, 51

and;

.

.

Muesli, 53.

Juice, 45

70, 101; 119, 120

pine

47

163

Pineapple, pumpkin

pecans

V-7

Protein and

Banana, 161

pears Harvest Salad, 92

•

174

prunes Dried. Fruit

Granola, 52

peelers,

.

puddings

149

Crisp,

19

and

ripening, 18-19; storing protein powders, 178

Juice, 45

V-7

116

Swiss Chard with, and Raisins, 132

43

Lemon Herb

Pilaf,

Pesto, 70

Cream, 49

Chocolate Cake, Flourless, 138

Filling,

Chocolate

Layer

Cake with, 139

HarvestSalad, 92 Lime Tart, 150—151S

Mediterranean Kale, 128

Key

Mediterranean Kale with

Sauce, 165

S

Raisins and, 129

196

Index

“5

“1

Jerusalem, 93

Sauce, Chocolate Cake with 139 Spanish Fig Cake, 136 Tropical Fruit Salad, 50 Tropical Fruit Tart, 156 Walnut-Raisin Cake, 134 raw foods, 178 preparing in advance, 27

Mango

and Avocado, 94

Mediterranean Kale, 128

‘

‘

‘

Mediterranean Kale with Pine Nuts and

Raisins, 129.: Mediterranean

‘

warming, raw

Parsley,

129

Shaved Beet, with Cheese, 95.

‘

20

.

Tricolor, with Cheese, 96.

‘ . .

salad

milk cheese, 178

178

spinners,

.

Red Bell

Pepper Dres~ing, Creamy,

rice paper, 178 ricotta.

‘

Salsa, 69, 113 salt, unrefined, 178

‘,

.

..

California Rolls, 112—113~

Lasagne arugula

lettuce,

Guacamole,. 106 Huinmus, 107 Huinmus, with Feta,

romaine

.

S S blades, 179

Classic

.

.

107

Not Salmon Pâté, 68

‘

dressings,

NotTuna, 108

98’

.. .

99

Vinaigrette, Vinaigrette with’ Herbs

Not Tuna Pâté, 68

Olive

Tapenade, 67,. Veggie Sub, 109’

.

‘‘

Shallots, 99 Creamy Cucumber, and

100 101

Lemon Herb, 102

‘~

saturated

fats, 178—179

‘

‘

.

,

‘

sauces,

savory Marinara, 65

,

.

‘

Middle Eastern Marinara, 65..’

‘‘

.‘

Tapenade,

.2

‘

Zucchini Hummus, 73:

‘

Lime Herb; 102’

‘

Walnut Pâté, 71, 108’,

Creamy, Red Bell Pepper, Creamy Tomato, 101 Honey Mustard, 103’

Olive

‘

.

.

Classic

..

Garbanzo Bean Hummus, 73.

rocket. See

salad

..

.

sandwiches, and sandwich. spreads

‘

with Cheese, 115

romaine. See

101’

Mock Peanut, 66”’,,, Olive Tapenade, 67

67

‘

Pesto, 101

‘

Pesto, 70.. Puttanesca, 65

Ranch, 104

Spicy

Cilantro

Lime,,

102

sauces, sweet

Tahini Lemon, 105’

Thousand Island, 104

salads, 84-85 Caesar, 86

Caprese,

‘~

‘

,

‘

‘

Chocolate, 161”’ Lemon Honey Cream, 164 OrangeHoney Cream, 164,: .

‘

..‘

.

,

‘

,

‘

‘

‘

.

with Goat Cheese, 97

Raspberry,

165

Vanilla Crème, 166

Coleslaw, 126 ‘

Garden, 88

Schoolboy Cookies, seasonings

‘

‘ .

‘

141

“

and Avocado, 89 Greek, 90 Greek, with Feta, 90~’

Grapefruit

‘

Green, 91

‘ ‘

Harvest, 92 Harvest, with Cheese, 92

‘

Minced Cilantro, 34 Minced Onions, 35

‘

‘

‘

.

Crushed Garlic, 33

‘‘

.

: ,

‘

~.:

Minced

34

Parsley,

‘

‘

.

,

seeds. See

alfalfa; clover; Sesame Milk, 29

nuts and

seeds’.,

:,

,

Index

197

sesame

oil

Miso

sprouts

~

81

Soup,

Shallots, 179

Green

Sprouts, staple food list,

~

.

.

.

.

Classic.Vinaigrette

and,

with Herbs

95

Shaved Beet Salad(s),

99

14—16

.

stevia, 179

.

S .

.

Almond Milk with, 28

~. .

strawberries

shoyu, 179 slicing techniques,

179

sprouting, 32,172, Leafy, 32.

and

.

.

Berries and Almond Cream, 49~

21—23

smoothies

47

Berry Smoothie,

.

.

.

47

Berry~ Cantaloupe, 48 Mango, 47 Orange and Berr~

Chocolate Tart with, .157

...

.

.

.

Muesli, 53 Lime

Papaya

..

Soup,

82

.

47

Shake, 168

..:

S

I

.

Summer Fruit Platter, 50

Peach, 47. Piña Colada, 48

Tropical

Fruit

Salad, 50

..

.

Protein and

Yogurt,

Stuffed Bell

47

Omega-3,

121

Peppers/Tomatoes,

Stuffed Mushrooms, 118

47

snacks, ZO

..‘

Summer Fruit

..

Platter, 50

Sun-dried Tomato

sorbets

Tapenade,

SS~,

67.

.

.

Cherry,167 Mango, 167 Soups, preparing, Chard

.. .

74-75

Granola, 52 Herb Pâté, 72, 118, 121 Muesli, 53 Not Salmon Pâté, 68 Not Tuna Pâté, 68 Sun-dried Tomato Pâté, 72, 118 supplements, nutritional, 184 sushi mats, 24, 172 .

.

.

79

.. .

.,..

.

.

83

.

..

.

.

.

Miso, 81 Papaya Lime, 82

Spinach Apple,

.

. .

Vegetable;

Apple,

Garden Salad, 88

.~ .

Gazpacho, .80 I(ale

S

Cereal, Almond, 51.

Apple, 83

Garden

sunflower seeds

.

.

.,.

. .

83

soups, cream Cucumber, 76

.

.

.

I

.

Tomato, 77 Zucchini, 78

Tabouli, 131

Dip, Mock,

Sour Cream and Chive Southern Greens, 130

Spanish Fig Cake, 136 spatulas, 179 spinach Apple Soup, 83

64

tahini, 179

.

.

.

.

.

Garden Salad, 88

.

Mock Peanut. Sauce, 66..

.

.

Stuffed Mushrooms, 118

.

Tricolor Salad, 96

slicers, 24, 180..

.S1~

tamani, 180 Asian Greens, 131 California Rolls, 112—113

Wraps, 111 Lasagne, 114—115

.

spiral

105

Garden 79

Vegetable Soup,

Lasagne, 114—115 Miso Soup, 81

Dressing, 93,

Zucchini Hummus, 73

..

.

Garden

..

Lemon

.

Walnut Pâté, 71 . .

.

tarts, 143

~.

.

..

..

..

.

.

Spring Rolls, 66,

198

117

Apple

Cream Pie or, 153

index

..SSS

Apple Pie or, 152—153 Blueberry Pie or, 154—155

vegetables. See specific vegetablE Vinaigrette, Classic, 91, 92, 96, 99

Chocolate, with Strawberries, 157 Key Lime, 150—151’ Lemon, 151

vinegar,

with Herbs and

w

pans, 180

Tropical

Fruit, 156

Thousand Island

walnuts

Dressing,

104

Brownies, 142.”

101

carrots

Crumble

Vegetable Soup, Gazpacho, 80 •“

79.’

Muesli, 127

53

‘~“ ..

.

Cake, 13$

Flourless Chocolate

Granola, 52

93~

Cabbage,

144

Toppmg,

“

.

.

~“

‘

‘.

.

.

Balls, :115. ‘Pâté, 71, 108, 115,119

‘.

Not Meat

Marinara Sauce, 65

Sandwich, 108

.

Pâté, Curried, 71

Salsa, 69’

V’

seeding, 23 Soup, Cream of,

125

Párslèy and,

Crust, 146, 154—155

Guacamole Sandwich, 106.

Not Tuna

with

‘

Coconut Crust 145

Garden

Latin American

5l?~

.

•

Crudités,.87” Garden Salad, 88

Jerusalem Salad,

* “‘

Almond Sunflower Cereal,

•

Caprese Salad, 97 Creamy, Dressing,

.•

.

Almond Cookies, 140

tomatoes

V

Shallots, 99’.,

172’

.:

Pâté Sandwich, 108

V

.

77”

-Raisin’ Cake, 134 Shaved Beet Salad, 95

Stacks, 70, 119 Stuffed, 121 Tabouli, 131’

Spanish Fig Cake, 136

•..

‘:

“. V

Tomato Sta~ks, 119’~ ‘TricolorSalad, 96 ‘: water,. 174, 175, 179

~.

•

Juice, 45’ ‘Veggie Sub Sandwich, 109 Walnut Pâté Sandwich, 108 tomatoes, sun-dried, 179” Marinara Sauce, ‘65’ V-7

:‘

watercress, 180 watermelon Summer Fruit

‘

..

.

~..

Pl.flte~ 50

wraps See sandwkJ~es ar~d sandwich

spreads

Pate;. Sunflower,’ 72

Tapenade,’67 trans-fats, 180”

..‘

Yogurt Smoothh~, 47

Tricolor

Salad(s),. 96~.

Tropical Tropical

Fruit Salad, 50, 164

Fruit~ Tart, 156

V

‘~.

zest, 180

U

V

.

‘zucchini

.

‘

V

utensils, 12

Garden Salad, 88 Garden Vegetable Soup, 79’~’

V.

Humnw~i, 73,

‘

‘

Lasagna, V-7

107

Juice, 45

114—115

.

Mock Rice Pilaf, 116...”’

Vanilla Crème Sauce, 147, 153, 161’, 166..

Pasta al Pesto, 65, 120

Vanilla Ice Cream, 147, 169

Soup,Cream of,

Index

‘

•

~“

‘. 199

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