delicious raw food recipes for every day of your life
New Zealand in the Raw Jules Barber
Text ÂŠ Jules Barber 2015 Cover Photo: Jules Barber Photography: Jules Barber, All parts of this book may be photocopied or reproduced by any means and shared with your loved ones with the intention of spreading love, compassion, knowledge and wisdom to help heal ourselves and our planet. First Edition 2015 Produced by LovingLiving Made in Rawmati Sth, Kapiti Coast, New Zealand Published in 2014 by Esho Publishing, New Zealand www.eshodesign.co.nz ISBN:
New Zealand in the Raw
May this book ignite and inspire your passion to embrace a healthier raw lifestyle for yourself and the planet.
G ratitude to Michael Hayman for being the best ally ever on the raw planet
Jane Perkins for her raw passion and courage
Living food lovers everywhere for sharing raw magic and loving living vibes throughout the world
Mindful eating is an important practice. It nourishes awareness in us. Monks in Buddhist monasteries eat their food in silence to make it easier to give full attention to the food. Also we chew every mouthful thoroughly to be truly in touch with it. Before each meal we say; “This food is a gift of the whole universe – the earth, the sky, the rain and the sun, the moon and much hard work. May we live in a way that is worthy of this food. May we eat only foods that nourish and prevent illness. May we accept this food for the realisation of the way of understanding and love.” Then we can look at the food deeply in a way that allows it to become real. When practiced to its fullest, mindful eating turns a simple meal into a spiritual experience, giving us a deep appreciateion of all that went into the meal’s creation as well as a deep understanding of the relationship between the food on our table, our own health, and our planet’s health.
~ Thich Nhat Hanh (Vietnamese Zen Buddhist monk, teacher, author, poet and peace activist.)
Contents Whetting the Appetite |
Digesting it all | 8 The Guts of It | 10 Transitioning to the Raw Zone | 14 Tools | 16 Smoothies | 18 Soups | 26 Breakfast Bites | 30 Teasers & Tasters | 41 Bigger Bites | 57 Treats & Sweets | 81 Raw & Juicy | 100 Winter Rawness | 102 Super Raw Foods | 104 How Not to Be a Raw Social Outcast | 106 Resources & Guidance | 8 Products Available | 8
Whetting the appetite Remember a time when you felt vibrantly healthy. A time when you felt fully alive and bursting with energy; when all your body systems were functioning optimally, your libido was sky high, when your whole body felt great, when you looked in the mirror and loved what you saw. A time when your mind was relaxed, when you thought calmly and clearly and when your enthusiasm and zest for life was phenomenal! Maybe this was yesterday? Or 20 years ago, or maybe you’ve never experienced feeling this way? If not, perhaps think of someone you know who has an extraordinary level of health or simply imagine what it would be like to feel this way.
ourselves and take full responsibility for our own wellbeing. It is essential we teach the next generation about sustainable health and the natural laws of nature so the planet and humanity can begin to heal; so that the shockingly high rates of cancer, diabetes and obesity begin to reduce, so that it’s not considered ‘alternative’ if we eat a diet of natural, fresh, plantbased foods and ‘normal’ if we fill our stupormarket trolleys with the artificial, dead, toxic material we currently call food. We must teach each other that when we honour our bodies for the amazing self-healing creations they are, that when we simply provide the heallthiest environment inside and outside, our body’s innate intelligence knows exactly what to do to support us to thrive.
You can have that again! You can have that amazing level of health and vitality which you may never have experienced before. You can rejuvenate yourself!
“let food be thy medicine & medicine be thy food”
Based on ancient commonsense, modern scientific research and the Hippocrates, great father of universal laws of nature, a diet high medicine and health, said the secret in raw plant food is one of the most to optimal health came down to three effective and simple ways to heal, things – Exercise, Relaxation and Diet. increase our energy and rejuvenate Our bodies are designed for action ~ Hippocrates our bodies. Natural healing centres, and mobility so we need to move especailly cancer clinics all over the our 206 bones and 640 muscles; world, endorse a raw food diet as the first step to we need to relax to rest our bodies and our minds; alkalise the body and boost the immune system. and we need to eat – to fuel our bodies. The wise Food in its raw, natural, organic state simply cannot philosopher also said, “let food be thy medicine and be nutritionally improved upon. This is super fuel and medicine be thy food”. every body deserves the chance to thrive optimally. Definitley not rocket science but wow have we tried What if we all learnt to honour ourselves by gifting to complicate our ideas on heatlh since he was our bodies the highest quality food possible? What if around. we all loved ourselves enough to nourish our temples We know that what we eat affects us on every level with only the best, most nutritious, wholesome, and yet our world of supposedly advanced medicine organic, raw foods direct from nature? continues to place money, politics and power ahead Don’t let anyone ever tell you there is nothing you of our right to health and happiness. So it becomes can do to heal an illness or condition. It is never too up to us as individuals to choose to educate late to change and rejuvenate. 2
As adults we have total control over what we put in our beautiful sacred bodies. “No-one ever accidentally ate a meal” is one of my favourite quotes. We have choice! CHOOSE LIFE, CHOOSE HEALTH and choose to talk the truth about food and health. If you want to explore a journey to incredible health and vitality, to discover opportunities for self-healing, for growth and rejuvenation then choose to put more life on your plate and more raw vitality in your life. As you increasie the amount of raw goodness in your diet, you’ll quickly notice the difference - your body will love and crave more of it and cooked processed food will become less appealing. Challenge yourself to 30 days RAW – I guarantee you’ll feel and look juicier inside and out!
Food that is artificial, poisoned, devoid of nutrition, life-less and numbing results in dis-harmony and dis-ease in the body, mind and soul. Food that is natural, nutritionally dense and lifegiving creates health, strength, beauty and clarity in all ways. In healing ourselves, we heal the planet.
My raw journey I began to explore raw foods 12 years ago. Having fasted on a regular basis for a number of years, (seven day juice fasts every couple of months), I was a vegetarian and had what I believed was a pretty healthy and supportive diet. It seemed to be a good recipe for me. I maintained good health, was active, energised, free of medication, had perhaps more stress in my life than was desirable, minor sleep issues and sometimes experienced emotional instability. I was pretty happy with my health overall.
Over that year we both experienced great health and vitality and for me personally, an increase in energy and general enthusiasm for life. That winter in NZ saw me with an increase in warmth and circulation, not the opposite as I’d somewhat feared; I had warmer hands and feet than previous winters and this made sense – the more alkaline my body, the more slippery and healthier my blood, the greater my circulation, the warmer I felt. Playing with raw food and recipes was fun. I didn’t have access to many raw recipe books so much experimentation occurred. I ate far too many nuts and dried fruit than was good for me, Michael and I used to travel up the North island with kilo bags of dried figs, apricots and Medjool dates! Overall the switch to a completely raw diet was with ease and my primary cravings for cooked caierbohydrates (bread and pasta) and dairy, which are usually the most common cravings when giving up cooked food, began to fade.
An American friend of mine introduced me to David ‘Avocado’ Wolfe who was, and still is, one of the world’s foremost authorities on natural health and raw food. His book, ‘The Sunfood Diet Success System’ became bible for me and the raw message resonated strongly. Around the same time in 2003, the American National Academy of Science produced the first research that cooked food creates an inflammatory response in the body – a reaction which results from the high heating of carbohydrates and the cross-chain effect known as “glycation”. This new research showed that the process of cooking or heating food creates the same reactions in the body that occur with what we term the process of “aging.” Effectively the symptoms of aging are the result of an increase in inflammtion in the body, which also occurs when we ingest foods cooked at high temperature.
I began to feel more attuned with how I felt after eating a meal and even the idea of cooked food often felt heavy and dense. I continued to fast regularly, we were facilitating retreats every few months and I believe this practise contributed significantly to the ease of transition and general lack of detoxification symptoms I experienced. Over the next few years on a predominantly raw diet, my energy levels continued to rise, I never experienced colds, flus or infections indicating my immune system was strong but most noticeable perhaps was the overall change in my emotional state. I’d often experienced a roller-coaster of emotions but discovered on a raw diet, I was happier, more optimistic about life in general and my mood swings were few and far between.
Michael, my partner was turning 50 that year and decided to experiment with a 100% raw food diet for a year. I said I’d join him. We already ate a high raw diet (lots of fruit and salad and mostly organic) so the experience was not hugely out of the ordinary for us. We began our Raw Year in Bali – what better place to enjoy tropical raw fruit and young coconuts!
A Raw diet makes sense to me. It feels right on every level – physically, mentally, emotionally and spiritually. These days I identify less and less with labels of any sort. I consider myself a Free Eater, someone who eats what they want, when they want, and with conscious awareness of how that food will affect me on all levels.
I love how our body’s own wisdom cannot be undermined. I believe we inherently know what is right for us – if we stop, and listen. Remember health is an ongoing process – we don’t just get healthy and stay there and never have to consider it anymore. Health results from the accumulative process of what we do on a regular basis over an extended period of time. When we support this process with health-enhancing habits such as fasting, colon hydrotherapy, yoga, exercise, relaxation and a nutritious natural diet and combine that with healthy pyschological and emotional habits like stress-managment, positive thinking, conscious self love and acceptance then we begin to create a recipe for a healthy lifestyle.
I believe we inherently know what is right for us – if we stop, and listen.
s e g a s s e m R aw Personal excerpts from friends & clients about their raw diet experiences The most common positive benefits I hear people express in transition towards a more raw diet are: 1. 2. 3. 4.
Loss of weight – easily and effortlesslly
5. Enhanced mental alertness 6. For women, ease in pre-menstrual discomfort
An overall feeling of wellbeing and happiness
A noticeable, often dramatic increase in energy
and a lighter, shorter monthly bleed.
Improvement/complete healing from long- 7. An accompanying desire to explore other positive lifestyle habits, e.g. exercise and meditation. reigning health conditions especially related to skin, lungs, bowels and digestion
“Eating food in its nude changed life for me mind, body and soul: it brought clarity and positivity in thought, a charge in physical energy, relief from various bodily ailments, a heightening of senses and even growth in psychic perception. What’s more, raw food proves a delightful and gratifying cuisine to explore.”
“The most noticeable difference myself and my family have noticed by eating more raw food in our diet is the increased energy levels. Rather than struggling through the day we have more energy to enjoy our life.” ~ Stu Ross “With a raw diet I get to lose weight, have clear skin, high energy and feel good within and about myself. Ticks all the boxes really!”
~ Charlotte Hurley (41) (to come)
~ Kelly McAvinue
“Raw foods are so refreshing; my body feels lighter & more energised. The enzymes retained in the
“Inspired by Jules and her approach to food and nutrition, we made the change to eating about 90% raw and about 95% organic some years ago. Combined with regular yoga and sensible exposure to the sun, people say both my husband and I radiate good health and vitality. In our late 50s, neither of us take any medication of any sort and we feel full of energy and have a zest for life. The difference in our overall health and resistance to common seasonal ailments such as colds and flu since making these changes is significant and noticeable.”
uncooked food aid my digestion too.” ~ Kath Blewman “Raw food offers me the best combination of a hypo-allergenic and low GI diet. The recipes that Jules has shared have inspired many delicious meals and helped make raw food a central part of my diet.” ~ Ewen McNeill, Wellington, New Zealand
~ Lizzie Valentine (to come)
Digesting it all Reasons to get raw and juicy! 7 Raw foods can be prepared in very little time so you spend less time in the kitchen and more time for other pleasures. Harvesting in the fresh air Vs 2 Raw organic food has high nutritional value, therefore hanging over a hot stove indoors! you eat less to satisfy your nutritional needs. 8 The high water content in much raw food (especially 3 A diet high in raw foods has been shown to help fruit and veges) results in less body dehydration, a prevent, reverse and stop the advance of many major contributor to poor health. diseases. Cooking creates free radicals which can 1 A healthy balanced raw food diet is alkaline forming thus detoxifyng and cleansing to the body.
contribute to the cause of many illnessess and accelerated aging. Natural health clinics throughout the world promote a raw diet as the fastest most effective way to heal. 4 A raw food diet can help protect from common toxic-overload conditions such as colds and flus. Most people consuming a high-raw diet rarely, if ever, experience cold or flu symptoms.
9 A raw food diet is physically and environmentally safer than a cooked one - no burning of tongues, roof of mouths, fingers or houses. 10 Cleaning up after a raw meal is simple. No baked-on, greasy, sticky messes to scrape off pots and plates. 11 And... eating raw is likely to save you money on food, vitamins/supplements, drugs, pots and pans, doctors, hospital bills and health insurance.
5. With raw food, glucose is released more slowly, regulating blood sugar. A raw diet has been shown to reverse diabetes in as little as 30 days.
... and if this isn’t enough – you’ll also undoubtedly feel more alive, more juicy and a whole lot happier!
5 A raw diet is environmentally and ecologically friendly to the planet. Raw food requires little or no packaging and zero processing, saving energy, resources and emissions. Rubbish is minimal – all that’s required is a big compost bin and everything is returned to the earth. 6 A global increase in raw food consumption would result in more oxygen production on the planet, a result of increased planting of more orchards and gardens.
The guts of it – why raw? Eating raw isn’t some new fad. Far from it. For centuries people have known that eating food in its raw state is good for us. We’ve known for ever and ever that eating veges is good for us and that fruit keeps us healthy. Consider ubiquitous sayings like “an apple a day keeps the doctor away”, “eat your greens and you’ll grow big and strong” and, “you are what you eat!” Cooking food creates a higher level of acid formation, whatever the food. When foods are heated to over 45 degrees celsius (or 104 degrees farenheit) a number of metabolic processes occur. Enzymes are destroyed, the food loses its ‘life force’ and vitamin and mineral content is reduced. The same processes that occur with natural aging occur when cooked food is ingested. One such process is called glycotoxosis. When certain cooked proteins react with heated fats they cause the production of free radicals which age the body and destroy cells. Consider a chicken in its raw state and then when it is cooked.
A browning occurs (as the fat is heated and reacts with protein molecules), the flesh becomes tough, dehydrated and if you continue to cook it, it eventually ends up as tough as old boots, or literally, as tough as an old chook. This is quite simply what happens to our bodies as they age on a diet of cooked, acidic-forming food. The great news is that we can Reverse Age and heal ourselves by changing what we eat. We can reduce acidity, detoxify, increase alkalinity and restore our body to a state of good health with raw foods. Remember the saying “You Are What You Eat”. It’s true! Everything you place inside your mouth becomes a part of yourself, a part of your cells. The life force of the raw plant is transferred to your body when you eat it, creating energy and aliveness in your cells. If you want to feel alive, eat food that is alive!
What do you eat on a raw food diet? Any foods which are NOT cooked! But mostly we’re talking about Raw PLANT foods, namely:
• • • • • • •
persimmons, berries, peach, nectarine, apricots, rhubarb. Imported fruits . Pineapple, bananas, melons, mango, papaya, cherimoya. Fresh Vegetables Buy local, organic and fresh. NZ Veges . Greens (kale, cavalo nero, lettuce, spinach, silverbeet, mitsuna, rocket, parsely, bok choy etc), carrots, beetroot, parsnip, kumara, pumpkin, corn, beans, zucchini, radishes, celery, olives, mushrooms, cauliflower, broccoli, brussel sprouts, leeks, onions, garlic, capsicum, chilli, cucumber, watercress, tomatoes, avocado etc. Sea Vegetables . A rich source of minerals. A small amount should ideally be included in the daily diet. NZ karengo . A beautiful, soft, delicous and highly nutrient dense kelp from the Kaikoura Coast (from the Nori family) Imported . Wakame, dulse, nori, arame Nuts Ensure they are organic, fresh and raw. Almonds, cashews, (most are not truly raw eg the supermarket ones are called raw but in the extraction process are actually heat treated. Pure Wellbeing sell “Truly Raw” cashews see Resourses Pg...) brazil, walnuts are easily sourced in NZ. Macadamias are seasonal. Hazelnuts, pecan and pine nuts are often difficult to source raw, organic and fresh in NZ. Seeds Sunflower, pumpkin (NZ has fabulous rich beautiful dark green zinc-rich pumpkin seeds), sesame (white and black), chia, flaxseed (aka linseed). Hemp seed is illegal in NZ (the law may be changing soon) however hemp meal/flour and pellets are available and sold as ‘animal feed’... perfectly healthy and beneficial for human consumption! See Resources Pg XX, SPROUTS so many, all highly nutritious - try alfalfa, fenugreek, broccoli, amaranth, whero pea. Grains Wheat, rye, barley, spelt, oat groats, buckwheat (not a true grain, but a seed and member of
Fruits Vegetables Nuts Seeds Sea Vegetables Sprouts Fermented Foods
To maintain a healthy balanced diet it’s important to eat a wide variety of plant foods. Nature provides a bounty of different types of fruit, vegetables, nuts and seeds and so many different types of each variety. I favour David Wolfe’s Sunfood Triangle (see Resources at back of the book) and recommend finding a balance of fruits (sugar), leafy greens (protein) and nuts/seeds/avocado (fats). For extra energy and optimal health I strongly suggest adding some raw superfoods to your diet (see Superfoods pg...)
The raw pantry Buying in bulk reduces costs significantly. Bulkpurchase with neighbours, friends and colleagues especially for things like nuts, seeds and other dried goods. See Resources on page XX for sources of organic raw goods. Here’s a list of items you may wish to stock and explore if some are new to you. Fresh Fruit Whenever possible buy locally and organically the freshest, highest quality you can lay your mitts on. Plant your own fruit trees, make friends with neighbours, join local co-ops and co-create community gardens. NZ fruits . Apples, kiwis, oranges, pears, mandarins, lemons, limes, feijoas, plums, grapes, tamarillos, 12
the rhubarb family but used like a grain), quinoa (red and white). Raw grains are naturally gluten-free. Pulses Lentils (green/brown), chickpeas, mung beans - don’t cook them - sprout them. Dried Fruit Look for organic as sulphur dioxide is used on all non-organic fruit in NZ with the exception of dates and some raisins/sultanas). Easily available are apricots, figs, persimmon (seasonal), prunes, cranberries, bananas. Sun-dried tomatoes and olives may not be truly raw. Spices and Herbs Fresh & dried, grow what you can. Basil, coriander (cilantro), parsley, dill, fennel, cumin, ginger, garlic, chillis, cinnamon, cloves, paprika, curry powder, turmeric, garam masala, thyme, oregano, sage, chives and native ones like kawakawa. Oils Preferably raw or at least cold pressed and organic. Coconut, hempseed, chia seed, virgin olive. Sweeteners Locally sourced raw unheated honey is my first choice. Also try raw agave nectar, yacon, coconut flower nectar. Coconut Sugar is increasingly popular as a low glycemic, healthy sweetener but is a cooked product. Stevia leaf and powder is available in NZ. Mesquite, the caramel flavoured superfood powder makes a great low glycemic sweetener also. Flavourings/Condiments None are essential to a raw diet but can make raw salads, dishes, desserts etc utterly delicious and many have their own high nutritional benefits. Miso . different types are available, some are made from brown rice or soybeans, others from barley. Ensure it is unpasteurised as most are cooked. You’ll pay considerably more for a raw miso. If raw, miso is considered a live food due to its high enzyme contet. It helps protein absorption so a small amount taken with meat/fish is highly beneficial for digestion.
Sauerkraut . as with miso, ensure it is unpasteurised - most store bought is not. A naturally fermented food, highly beneficial for digestion. Best to make your own. Tamari or Shoyu . Tamari is wheat-free soy sauce. Shoyu contains wheat & is slightly milder in taste. Salty, grounding & great to add to dressings, soups. Savoury Yeast . Not a raw product. However it is rich in B group vitamins and other minerals. Gives a cheesy flavour to raw dishes. A great addition to your pets’ diet to help ward off fleas. Vinegars . Organic Apple Cider Vinegar is generally the only type you will find raw. Other fruit vinegars are usually pasterurised. Balsamic Vinegar is delicious but not raw. Your common-job White Vinegar is best left for cleaning your house and bathroom - works wonders for that. Vanilla . Read labels as many are ‘essences’ which contain alcohol and are imitation vanilla flavourings often with added chemicals. Pure crystal, powder or liquid vanilla is available through Pure Wellbeing (see Resources pg ) Kaitaia Fire . I have to mention this! Ok it’s not raw but it’s New Zealand’s very own international award winning hot jalapeno sauce, made with organic ingredients and free from artificial preservatives, additives and sugar. This sauce beat other worldclass hot sauces from the likes of Mexico and Texas and i rate it the tastiest and healthiest hot sauce ever!. Addictive - you’ve been warned! Salt . ensure you choose a sea or celtic salt. It should look kind of greyish. If it’s white (ie ‘rock salt’) it has most likely been bleached and stripped of minerals. Pink Himalayan Salt is also high quality and rich in minerals as is the Balinese sea salt available from Pure Wellbeing (See Resources pg ).
Transitioning to the raw zone “Habits at first are like silken threads... then they become cables” ~ Spanish proverb Raw Fooders often talk about being 80% or 100% raw – this being in relation to the total amount of raw food consumed. 100% raw means somebody only eats raw food, they consume nothing cooked and 80% means they eat mostly raw but have 20% of their food cooked. To achieve a 100% raw diet may mean drastic change for some people and most people go through a transition period which may be months or years during which they slowly reduce their cooked food intake. I know people who have chosen to go 100% raw overnight. It’s resonated for them for whatever reason. I know others who have transitioned slowly into a higher raw comprised diet. There is no right and no wrong. Everybody’s motivation is different. But I believe wherever you’re at; if you want to IMPROVE YOUR EXISTING LEVEL OF HEALTH or want to ACHIEVE AN EXTRAORDINARY LEVEL OF HEALTH simply INCREASING the amount of raw in your diet will get you there faster and more easily than anything else. To quote raw educator David Wolfe; “there is no magic pill but there is a magic process” – and that process is MORE RAW!
2 3 4
“You are the only one in charge and you must accept that and stand alone. If you think God is coming down to fix things for you, forget it. God is out playing golf”.
~ Stuart Wilde
Tips to increase the raw in your diet 1
Include a large raw salad with your main meal. Make it yummy - see the “Salads” section (page XX) for inspiration.
2 If you choose to cook, divide the amount of produce you begin with in half and have half raw and half cooked, eg. for a stir-fry, set half aside raw to add just before serving.
3 Make your meals appetising to the eye and belly. Choose tasty, high quality organic produce so you really enjoy it. You’re worth it.
4 Have fun and get creative nourishing yourself and creating rawsome dishes. Find juicy raw buddies to encourage, excite and inspire you on your raw journey to greater health. Check out raw pot luckys in your neighbourhood.
We can look at change as being initiated in four ways: Desperation – you’re sick and tired or worse, sick and desperate. You may have been diagnosed with a condition or be aware that you are not in a state of wellbeing. Fear usually accompanies this state of being. Inspiration – someone or something inspires you to make changes. Enthusiasm or excitement is usually an accompanied state of being. Osmosis – you’re hanging around with people or environments who promote healthier choices for themselves and this rubs off on you. Trickery – a great and often essential way to initiate change with kids and pets.
Always remember food is fuel for your body and your mind. You can run faster and think smarter on smart fuel. If you get in the habit of fuelling yourself with great stuff you can do anything and go anywhere you like in life! Change your priorities if you need to. Make fuelling your body a top priority and spend time, energy and dollars on yourself. Your body will reward you for years to come and you can focus your energy on enjoying your life.
Happiness is when what you think what you say and what you do are all in harmony â€“ Mahatma Ghandi
on the inside
on the inside
The whiter the bread the sooner youâ€™re dead!
Tools A good set of chompers will do the trick for a raw diet but some other pieces of equipment will make a raw lifestyle easier, more creative and much more fun. You can have acquire all of the following either new, pre-loved, shared or on loan. (See Resources at the back of the book.)
A good knife is a blessing. Ceramic knives are the best. They cut better and stay sharper than any steel or stainless steel knife. They delay oxidation; if you cut into an apple with a regular stainless steel knife and then a ceramic knife, you’’ll notice the first cut goes brown far more quickly than the cut made with the ceramic knife. Second in hardness only to diamond, the best ceramic knives contain zirconium oxide, are 300 times sharper than stainless steel knives and don’t require sharpening more than once or twice a year. But don’t ‘stab or lever ’ anything with them, espcially avocado stones or pumpkins, or drop them on a hard surface - they will chip. I prefer titanium knives, which also delay oxididation but don’t break and are unbelievably lightweight to handle.
Juicer – not all juicers are created equal. There’s a wide scale of domestic juicers starting with a standard centrifugal (Breville Juice Fountain, Sunbeam etc) through to single and twin gear marvels. It’s like comparing Ladas to Audis. Twin Gear Juicers The Angel Juicer – top of the line domestic juicer. Twin gears, slow masticating – my pick of the lot. The Green Power/Green Star – amazing juicers. Juices all fruits and vegetables using a twin gear system. Also designed to juice wheatgrass, grind/ process nuts, seeds, grains, coconut, frozen fruit and more. This incredible machine is worth its weight in gold. Single Gear Juicers – Many different types are available, some better than others. Hippocrates, Compact, Solo-Star, Oscar to name but a few. Also juice wheatgrass and process nuts/seeds/frozen fruit.
Blender – a good quality blender is a great investment (VitaMix, Powermill). A standard one will do the trick (Breville, Kenwood etc) but won’t blend as smoothly or last as long as a high quality one.
Champion – these magnificent commercial machines have been around for yonks. Especially great for soft-fruit, frozen fruit, nut and seed butters. Does not juice greens very well but fast and powerful for other things.
Food Processor – a good one will easily process nuts, seeds and dried fruit. Essential for making raw desserts, cakes/pies, cookies etc. Dehydrator – the raw chef’s oven. If you’re serious about going more raw this will offer you so many exciting meal options - drying breads, crackers, biscuits, fruits and veges. They can often be found second-hand on Trade Me. I recommend the ‘Ezidri’ (which has five trays and an adjustable thermostat), the Excalibur or Sedona. It’s essential that your dehydrator has a thermostat – some don’t and their lowest temperature is too low to dry most raw foods and the high temperature is too high (to be raw). The temperature must stay under 45˚ celsius.
Z Star – a hand juicer designed especially for wheatgrass. Slow but very functional. Tribest Personal Blender – this is a wee gem. A mini blender perfect for dressings and one-person smoothies which will also grind nuts and seeds. Comes with four containers and two blades, one for blending, one for grinding. Also has screw top lids so you can ‘Blend and Go’ with ease, great for travelling. I guarantee, if you have one, you’ll use it every day. Sprouting – there are many different options. 16
There are good old fashioned sprouting mason jars or simple plastic colanders. Or you can have fun with some of the more sophistiacated automatic self-rinsing sprouters available. Nut milk bags can also be used as a handy travel sprouting option. Chopping Boards â€“ have one for onions/garlic and at least one for everything else. A range of sizes is convenient. Scrub them well and every so often dry them thoroughly in the hot sun. Graters â€“ are great! Hand ones or electric graters will get a lot of use and make your salads far more interesting. And for the gadget-lovers amongst us, there is a whole playground of garlic crushers, vege peelers, mandolins, vege noodle makers/spiralisers etc. One of my favourite toys is the LURCH Spiraliser - it sssss.......................
s e i h t o Sm o Fruit smoothies
Smoothies are blended up fruits and/or veges and are one of the easiest raw meals to create. The blender does most of the breaking down of the food, so they’re really easy for us to digest. They’re great if you want to pack in lots of nutrition because you can get a lot of veges or fruit in one big smoothie. Good between meals for extra hungry or extra active people. They can be a meal on their own and serve as a dessert also. If nothing else in the fruit or vege department makes it into you or your kids, at the very least a daily smoothie is going to provide a good healthy dose of vitamins, minerals and antioxidants.
2 frozen bananas 1 C water or orange juice 1 handful berries (fresh or frozen) 2 kiwifruit Blend everything. 2 oranges 2 frozen bananas some mint leaves dash of ginger powder or grated root Blend the oranges first so there’s enough juiciness in the blender to blend the bananas. Add a little water if necessary.
Frozen bananas make a great smoothie base and make them extra creamy and sweet. Keep a stash of them in the freezer so you can grab one out whenever you want. Remember to peel the bananas first before you freeze them (peel, break in half or chop into pieces and put in sealed plastic bag in freezer). If you leave the skin on and freeze them, they’ll go black and mushy. You can use un-frozen bananas also in your smoothie, but frozen ones create a fabulous thick creamy texture. For maximum nutrition, remember to vary the other fruit. Try pear, orange, kiwi, persimmon, apple, berries, whatever’s in season. And you’ll need some liquid to allow for blending – you can use plain water or fresh fruit juice or a mix of both. Add more liquid for a runnier smoothie, less for a thicker, creamier one. If you have to sweeten it further add just a dob of honey or agave. Pears, kiwifruit and feijoa also give a lovely thick texture.
Protein smoothie 1 banana fresh or frozen 1 C berries or other sweet fruit 1/2 C cashew or any nuts 1 C water or freshly squeezed juice or coconut water 1 Tbs spirulina 1 Tbs bee pollen 1 Tbs hempseed oil dash of vanilla essence or cinnamon (optional – drizzle of maple syrup or honey) Blend everything till smooth and creamy. Hempseed oil contains the only naturally occurring and perfectly balanced mix of Essential fatty Acids, Omega 6 and Omega 3. Having only recently come on the NZ market in my opinion it supercedes all existing oils to obtain EFA’s (like flaxseed, primrose & borage oil) and also happens to be absolutely delicious with a rich nutty flavour. Choose an extra-virgin, GMO Free locally harvested one (see Resources pg)
Blend with enough liquid any combination of fruit you can dream up. Remember to leave the skin on all fruit (except maybe oranges, grapefruit, bananas and pineapple) if it’s organic. If not organc peel first. The skin and pith contain massive amounts of nutrients including valuable flavonoids. 18
Green smoothies – the ‘how to’: The biggest strongest animals on the planet (horses, elephants, gorillas etc) all eat GREENS and almost all of us would benefit from more greens in our diet. They’re alkalising, easy to digest, packed with calcium & magnesium and a good source of iron. There are plenty of professional body builders and athletes thriving on a plant based vegan or vegetarian diet and a a high intake of greens is essential to build strength and flexibility. The easiest way to ensure a good hit of greens each day is to chuck them in smoothies. Victoria Boutenko pioneered the recent American ‘Green Smoothie Revolution’. She’s an inspiring woman having healed herself and her family of serious health issues by changing to a raw diet. Check out her books (see Resources page XX) or the books and dvds by her kids Valya and Sergei.
You need: a blender, green
veges, fruit and liquid (water or juice) to blend. Try a mix of 2/3 fruit & 1/3 green leafed veges then gradually build up the green content.
Go Green! As much green as you can muster! 1 Green leafy stuff. Check out your garden (as long as it’s pesticide-free) and use the treasures there – dandelion, puha, plantain, nasturtium, chickweed – they’re all great additions. If you’re not sure what’s edible, ask someone who knows. Weeds contain some of the highest nutrients nature has to offer and they’re free, but some are highly poisonous so make sure you know what you’re ingesting.
Variety is important. Each of your greens 2 contain different nutrients so don’t just stick to one or two. There are a ton of greens out there, check out what others are eating, you may be surprised that you haven’t thought of it! Kale, parsley, lettuce, collards, endives, rocket, mizuna, cabbage, spinach... leafy herbs too such as basil, coriander.
3 Limit the oxalic-containing greens,
like silverbeet and spinach and always cut off and discard the stalks of these. Often cheaper and easier to grow than other greens (especially silverbeet), these two do unfortunately contain higher amounts of oxalic acid than other green leafys. Oxalic acid can interfere with the absorption of some minerals especially calcium and magnesium which in turn leads to increased acidity in the body. The stalks contain the highest amount of oxalic acid so just use the green leaves and mix with other types of greens.
You can mix fruit and veg. Make your smoothie palatable and as pleasurable. If you start off making smoothies from hell and you don’t enjoy the taste, you’re unlikely to continue making them! You DO want to pack in as many greens as possible and you’ll find that your taste buds will change as your body alkalises, so if you need to begin by making sweeter smoothies, go for it. Add the banana, mango, apple or whatever you wish and gradually increase the percentage of greens over time.
Put some liquid in the blender first then add the other ingredients, starting with the ones hardest to break down and blend for as short a time as possible. The longer you blend, the more you oxidise your smoothie. The process of oxidation is not healthy – that’s what’s happening when your apple, pear & banana go brown. Ways to reduce oxidation include: a) adding lemon, orange, kiwi or vitamin C of any kind as a preservative. Always add these vitamin C rich fruits first to protect the other ingredients from oxidisation. b) if not consuming your smoothie straight away then ensure the container you put it in is filled all the way to the top of the lid so there is no room for air. Excess air in the bottle will encourage oxidation. So choose the right sized container and refrigerate it immediately. Shorter blending obviously results in a chunkier not-so-smooth smoothie, so think of it as a healthier lumpy or a chunky!
6 Vary the consistency of your smoothie.
Make really thick ones and serve in bowls as a green soup, adding seaweed or garnishes on top. Nasturtium flowers make soups pretty (toss the leaves in the blender too). If you want a creamier soup add an avocado at the end of blending and/or a dollop of tahin or a handful of nuts or seedsi. If youíre on the go, add more waterladen fruits/veges like cucumber or tomato so itís drinkable from a bottle.
in other colour veges – eat a 7 Add rainbow. The brighter the rainbow, the better! Beetroot will make a rich dark smoothie, you can chuck in brocolli, carrots, zuchinni, capsicum - any veges you like, but just make sure you’ve got plenty of leafy greens in there too.
raw bite Kids love being a part of a wild weed gathering process. Make it a daily ritual, whether picking them for a smoothie or a salad. Weeds should be used fresh. They won’t last more than a few hours before wilting but try wrapping freshly picked ones in a damp tea towel to help them stay fresh slightly longer. The common dandelion packs a punch of nutrition – the leaves are high in Vit A & C, contain more iron and calcium than spinach and in some countries the root is a registered drug and sold as a diuretic to help the body release excess fluid and act as an anti-inflammatory.
Green smoothie recipes Sweet green smoothie variations ripe kiwis 1 21 banana
2 handfuls spinach or any leafy greens 1/2 C blueberries fresh or frozen 2 C water
2 1 orange
1 banana bunch of kale or spinach 1 lime or lemon 1 Tbs grated ginger 2 C water
ripe pears 3 2handful of lettuce bunch of mint pinch of cinnamon 1 banana 2 C water
1 C strawberries 2 bananas big handful of lettuce or any leafy green 2 C water
1 banana 1 apple 1/2 cup pineapple bunch of kale or any leafy greens 1 inch piece of aloe vera* (without skin) 2 cups water
* A true super plant, aloe vera is an amazing wound healer when used topically and is also a powerful anti-inflammatory when ingested. I highly recommend having some every day either in a smoothie, juice or just nibbling on a small piece. Also a great laxative. There are many types of aloe, the one most commonly found around coastal areas of NZ being aloe barbadensis which has the spectacular spiky orange bloom when flowering and itâ€™s medicinal benefits are equal to the true vera. You can ingest the skin (for example juice the whole leaf) or fillet the inside gel, which youâ€™ll find less bitter than the outside skin.
Savoury green smoothie variations aka soup in a glass Basically these are blended up salads or you can call them Cold Soups. So easy to create. Instead of finely chopping all your salad ingredients, you chuck them in the blender with some water. You can make them as thick and chunky or as thin and smooth as you like. The addition of avocado, tahini or a handful of nuts/seeds make them thicker, creamier and more filling. Get creative and spice them up as you desire.
big bunch of kale 2 tomatoes 2 cloves garlic chunk of cucumber juice of 1 lemon or lime pinch of sea salt 2 C water 1 avocado 2 C spinach bunch coriander 2 cloves garlic 1/2 red capsicum 3 or 4 small mushrooms juice of an orange (or more to thin)
tahini (sesame seed paste) 3 21 CTbsfresh parsley 3 tomatoes 1 carrot 1/2 cucumber juice of a lemon 1 ripe avocado 2 C water 1 tsp miso or tamari dash of cayenne
4 1 C shredded cabbage
1/2 beetroot diced 1 C pineapple 1 clove garlic 1 Tbs apple cider vinegar or lemon juice pinch of sea salt 1 tsp grated ginger finely chopped coriander to garnish water to thin if needed
raw bite Coriander Coriander (or Cilantro) belongs to the parsley family. The entire plant is edible the leaves, stem and even the root which can be ground to a paste with a mortar & pestle. It has high antioxidant and anti-inflammatory properties, is believed to help regulate blood sugar and is found to remove heavy metals from the body. 24
Add other coloured veges too, the brighter the rainbow, the better! Beetroot will make a rich dark smoothie, you can chuck in brocolli, carrots, zucchini, capsicum â€“ any veges you like, but just make sure youâ€™ve got plenty of leafy greens in your smoothie.
Soups Raw soups are basically smoothies, sweet or savoury, which can be served warm or cold. If warming, remember to keep at a very low temperature and gauge it so you can hold a finger in the soup whilst it’s warming without burning yourself. This will leave the soup warm but not ìcookî it (it will be under or around 43 deg.) Create your soups thick or thin, chunky or smooth. Adding avocado or nuts/seeds, especially cashew or macadamia, tahini or any nut butter will make soups thicker and creamier. A tablespoon of the tasteless bulker psyllium, will help to thicken also. Serve in individual bowls or a large serving bowl. Have fun decorating with flowers, leaves, fruit etc.
Spicy hot ‘n sour soup
The colour is sensational!
4 C warm water 3 heaping Tbs tahini 1/2 C tamari 1/3 C lime juice (lemon will do but limes are better) 1 Tbs lime/lemon zest (the finely grated peel) 1 Tbs sesame oil 2 Tbs honey or agave syrup 1 inch piece ginger finely chopped (or 1 tsp powder) 2 cloves garlic 1/2 tsp cayenne or 1 jalapeno chilli (adjust to taste)
2 C water or vege juice (carrot or tomato is great) 2 cucumbers 2 C fresh spinach 1/2 onion 1 clove garlic 1/2 red bell pepper juice of 1/2 lemon 1 ripe avocado Celtic salt or tamari (wheat-free soy sauce) to taste herbs (coriander, fennel, basil) to taste
Blend all ingredients. Put aside. In a large bowl place some grated carrot, finely chopped spring onions, tomato, mushroom & any veg you have - broccoli, cauli, zuchinni, some lemongrass, handful of coriander &/or basil. Add the blended soup. Serve in small individual bowls. Garnish with edible flowers like narsturtiums.
Blend everything adding the avocado last. Garnish with chives or nasturtium flowers.
Classic raw soup 2 C chopped tomato 2 C chopped cucumber 1 red capsicum 2 ribs celery 1 cup sprouts (try mung, lentil, alfalfa) 1 avocado handful of coriander, basil or parsley juice of 1 lemon 2 cloves garlic 1 tsp sea salt or a dash of tamari 2 C water (more or less for desired thickness)
Blend everything. Pour into a large serving bowl and top with: 1/2 red onion very finely chopped 1/2 avocado finely chopped 1 finely chopped kiwifruit fresh herbs of any sort, finely chopped a few drops Kaitaia Fire (NZâ€™s award winning hot jalapeno sauce made with organic jalapenos â€“ itâ€™s not raw but is free from preservatives, additives and sugar)
More soups! Gazpacho
Creamy tomato soup
6 tomatoes 3 carrots 1 cucumber 1 capsicum any colour 2 ribs celery 2 cloves garlic sea salt & a dash of cayenne
6 large ripe tomatoes chopped 1/4 C water 2 cloves garlic crushed dash salt 1 ripe avocado 1 Tbs olive or hempseed oil 1 Tbs lemon juice 2 Tbs fresh dill or basil (or 1/2 tsp dried)
Blend all. Sprinkle with finely chopped chives or red onion.
Creamy pumpkin soup
Blend everything adding the avo, oil and herbs last, until really smooth. Serve immediately or refrigerate 30 minutes for a chilled soup.
The secret is a really tasty pumpkin! Try adding tahini for a rawsomely thick tasty soup with a dash of cumin or curry powder.
Corn chowder Worth waiting for the corn season just to make this!
1 small tasty pumpkin (try butternut) roughly cut into chunks 2 C water or 1 C carrot juice/1 C water 1/4 C olive oil 1/4 C cashews or sunflower seeds (the nuts will be creamier) 1 tomato 2 cloves garlic sea salt sprig rosemary 1 Tbs honey or agave 1 avocado
4 C fresh corn kernels (shred the outer leaves and use a sharp knife to cut the kernels from the cob, tip - use a large deep bowl to prevent them flying out as you slice) 1 tsp curry powder 1/2 onion chopped 1 rib celery 1 tomato juice of 1 lemon crushed garlic to taste sea salt 2 C water 1 avocado
Blend everything until smooth. Enjoy immediately or warm gently on stove (so you can hold your finger in without screaming, that will be around 45 deg)
Blend all ingredients, adding avocado last and serve immediately. Scatter with extra kernels and a sprinkle of cayenne & cumin.
Curried carrot & ginger soup 2 C carrot juice 1/2 C each of fresh orange juice & apple juice 1/4 C onion corn from 2 fresh cobs (use frozen if not in season) 1 ripe avocado 2 cloves garlic 1 Tbs curry powder 1/2 tsp cumin 1 inch ginger ( juiced with fruit above) or 1/4tsp powdered ginger dash of salt Blend all and garnish with grated carrot and corn kernels.
Creamy cucumber soup 2 cucumbers peeled and cut in chunks juice of 1/2 lemon 1 C natural organic yoghurt (see pg ) 2 cloves garlic few mint leaves dash of salt enough water for desired consistency Blend all. Sprinkle with parsley or extra mint. NB: to make this extra creamy or as a dip add an avocado or a handful of seeds or nuts (eg cashews, sunflower).
Breakfast bites The breakfast cereal industry is one huge business, just check out the stupormarket shelves laden with the stuff. Whoever still says ‘breakfast is the most important meal of the day’ and ‘don’t leave home on an empty stomach’ inevitably has shares in a big food manufacturer. Listen to your body and fuel yourself when you need it not when someone tells you to. High-temperature processed refined cereals are pretty much devoid of anything - usually nutrients and certainly life - and are mostly rich in sugar and additives, but they’re exceptionally well marketed. Carbohydrates cooked at high temperature (cereals/biscuits/crackers etc) contain acrylamide, a
proven carcinogen formed when carbohydrates are heated with glucose. Acrylamide is a by-product of formaldehyde so I suggest you completely avoid these highly toxic acrylamide-containing foods. Most folk feel better eating lightly in the morning. Fruit is great being cleansing, alkalising, nourishing and energy-giving. The Food Combining ‘fruit till noon’ strategy helps many people lose weight and increase their energy throughout the day. If you’ve traditionally eaten a “breakfast for a champion” or are an overgrown “weetbix kid”, compare how your energy levels are mid-morning after changing to a fruit smoothie or seed porridge for breakfast instead. Then choose how you’d prefer to feel.
There are plenty of Nutty milk Use to replace dairy milk. Looks like milk, tastes great, far delicious raw breakfast more nutritious than pasterurised milk and not mucus or recipes and I sometimes acid-forming! have my breakast in the tips evening so I donâ€™t miss out - add raw cacao powder and frozen banana for a delicious smoothie. on them! Here are a few - save the strained nut pulp and use to make pie bases to play with. or just eat it with fruit/yoghurt etc.
method 1. Soak 1 cup of either almonds, cashews, sesame seeds, sunflower seeds or pumpkin seeds overnight. Almonds and cashews will make the creamiest milks. 2. Next morning, discard the soak water and rinse nuts/ seeds well with fresh water. 3. Put nuts/seeds in blender and add 3 - 4 cups pure water (or coconut water) depending on desired consistency. The less water you use the thicker the milk. 4. Add a tsp honey or 1 - 2 dates and a dash of vanilla to slightly sweeten and flavour the milk (optional), blend well. 5. Pour the milk through a fine strainer or a nut milk bag especially deisgned to strain nut milk. Refrigerate for up to 3 days.
In order to maximise the effectivenss of your workout do your cardiovascular and aerobic exercise first thing in the morning on a completely empty stomach. Hydrate with water or herbal tea but avoid anything nutrient-containing (including fruit or fruit juice) until after youâ€™ve exercised. Exercising on an empty stomach helps boosts testosterone and growth-hormone levels and these are important markers of youth. As we age these levels naturally drop (especially after 40) so keep these levels boosted by eating post work-out and not before. You may well start feeling younger and more energised.
More breakfast bites Nut or seed butter
Coco-loco power smoothie
2 cups raw nuts (e.g. almonds, cashews, walnuts, macadamias) or raw seeds (sunflower, pumpkin, sesame) or a combination of both. 1/4 cup or less of fresh liquid (water, orange juice, olive oil, coconut oil) 1/2 tsp salt
Go full out all day on this super-power-charged drink. Raw cacao is packed with massive high energy nutrients including calcium, magnesium and iron. Best avoided right before bed unless you want to be fired-up all night! 2 C water or nut/seed milk 1 frozen or fresh banana 2 Tbs raw cacao powder 2 Tbs honey or sweetener of choice 1 Tbs bee pollen 1 Tbs maca pinch of ginger, vanilla and cinnamon
Grind the dry nuts/seeds in a Vitamix blender or a food processor to produce a fine meal then add the liquid sparingly, just a little at a time. Add salt to taste & mix well by hand. Keeps 5 â€“ 7 days in fridge in a sealed container, preferably glass.
Vanilla chai 2 C nut milk (from pg) 1/2 banana frozen or fresh 6 dates 1/4 tsp each of the four major chai spices - clove, cinnamon, cardamom*, nutmeg 1/2 tsp vanilla powder or 1/2 bean (scrape out the inside or just toss the whole bean in if you have a high powered blender) 1 tsp freshly grated ginger 1 Tbs raw coconut oil honey or agave if youâ€™d like it sweeter. Blend everything till smooth and creamy.
Optional extras: superfoods such as spirulina, cats claw, mesquite, acai, gubinge etc. Adding more frozen banana will make it even creamier. Adding a tablespoon of chia seeds will provide extra high endurance energy. Blend everything and prepare to feel alive!
raw bite Commerical peanut butters can be highly addictive (i know this from experience!), often made with rancid or poor quality nuts, cooked to very high temperature and often topped up with hideous amounts of iodized salt and sometimes hydrogenated oil. Peanuts are actually legumes not nuts and are highly susceptible to a mold which contains the toxic substance Aflatoxin. Good quality raw peanuts are not always easily found in New Zealand, often only through overseas websites. Store bought nut and seed butters are almost always cooked so make your own for peace of mind and peace of body.
Chocolate chia pudding
Chia seed is known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon when going on a 24 hour forced march and Indians running form the Colorado River to the California coast to trade turquoise for seashells would have only Chia for nourishment. It’s the richest vegetable source of Omega 3 oil, is highly nutritious, great for dieters, endurance athletes, diabetics, children etc. The seed can be used whole and sprinkled on salads or desserts, ground or soaked (it quickly forms a gelatinous mass). Chia seeds can be white or black or a mix of both – their nutritional value is the same.
You’ll never buy processed chocolate yoghurt again. Get the kids hooked on this stuff. It’s creamy, rich, delicious and healthy. 1 bowl of plain unsweetened organic yoghurt If buying it choose a high quality live bacteriacontaining (acidolpholis/bifidis) yoghurt such as New Zealand’s Biofarm brand. If making your own you can use raw organic milk (see pg) 1 heaping Tbs raw cacao powder A drizzle of honey or agave. 1 Tbs coconut oil Mix it all together till deliciously creamy. Use a banana for a spoon!
Coconut chia pud
1/4 C chia seeds (I like to grind them coarsely in a coffee grinder but whole is fine too) juice of 1 orange 1 banana or 1 avocado (or both) 1 Tbs raw cacao powder 1 Tbs maca (optional see Superfoods pg) drizzle of honey or sweetener of choice dash of vanilla & cinnamon
1 C coconut milk or any nut milk 1 ripe banana 1/4 C chia seeds 1/4 C dried coconut dash of vanilla Mix everything. Leave for 30 minutes or enjoy immediately.
Mix by hand or food process all ingredients. Add water or any fresh juice if you want it thinner. Leave to set for 30 minutes or serve immediately.
Sunflower seed porridge Sunflower seeds, a gift from the stunning radiant sunflower, are rich in vitamin E, magnesium and selenium. Choose fresh raw organic seeds and store airtight in a cool place â€“ the fridge is good for all nuts and seeds but a cool dark pantry will do. 2 C sunflower seeds soaked overnight in water. In the morning drain and rinse seeds well. 1 C any fruit (mix of fresh or dried is great). Try banana, berries, dried apricots, figs, pear, kiwi, feijoia Liquid to blend â€“ use the soak water from any dried fruit or fresh juice or just water Flavours â€“ try vanilla, cinnamon, ginger, orange/ lemon zest, dried coconut Blend everything using enough liquid as your blender requires. Keep it chunky for a thick porridgy-texture. Top with yoghurt, chopped fresh fruit, coconut etc. Drizzle with honey or agave for extra sweetness & raw cacao nibs for texture. Add spirulina to make a great Green Porridge.
Pumpkin porridge 2 C peeled seeded and chopped pumpkin (a tasty one like butternut) 1 C walnuts 1 C water, coconut water or nut milk Pinch of vanilla 1-2 tsp ground cinnamon 1 Tbs orange zest (finely grated orange peel) some raisins or currants dried coconut Food process (pulse) the pumpkin, most of the walnuts (leave a few to add at the end), the liquid, orange zest and spices to taste. Pour into a bowl and add remaining walnut pieces, sultanas/currants and a dusting of coconut.
Buckwheat cereal Buckwheat isn’t a grain but the seed of a fruit from the same family as rhubarb. It’s gluten-free and usually used like a grain to make cooked cereals and pancakes. It’s a fantastic food source, very high in protein, containing 8 amino acids and the excellent flavonoids quercitin & rutin. Quercitin is great for healing and rutin is a powerful antioxidant for capilliary health and enhances circulation hence buckwheat is a great winter-time food. It has proven properties to help balance blood sugar and is great for diabetics and children as its low GL (Glycemic Load) means it’s slow to release into the blood stream giving long-sustaining energy. It’s very filling and a small amount goes a long way. Sounding good so far? Buckwheat groats are relatively cheap and incredibly nutritious and are an awesome fuel source for athletes and other highly active people.
6 cups hulled buckwheat groats – these are the golden triangular shaped groats. Don’t buy the dark brown unhulled ones – they will not sprout! Soak for 2 hours in plenty of water then drain the gelatinous water and rinse the sprouts well a few times. Leave them to sprout (in a colander or nut milk bag) approx 48 hrs or until they have little tails, rinsing well twice a day until the starchy gel clears each time. Do one last thorough rinse so the water runs clear and then dehydrate on fine mesh trays approx 8 hrs (or overnight) until completely dry and crunchy. Add shredded coconut (fresh or dried), raisins, goji berries, sunflower/pumpkin/chia seeds, chopped nuts and spices such as cinnamon, vanilla, ginger for a fabulous, hi-protein, gluten-free raw cereal with a toasted crunch. Note: The buckwheat does not have to be dehydrated; you can enjoy it as a highly nutritious moist cereal. Simply soak and sprout as above for a couple of days, rinsing well twice a day, then after the final rinse, instead of dehydrating, store the moist groats in a sealed container in the fridge for up to a week. But dehydrating them gives them that amazing crunchy toasted texture! NB: “Buckola (TM) – the best bucking breakfast cereal in the bowl world”, is a delicious ready to eat raw organic buckwheat cereal made in NZ by Raw Planet and available from Pure Wellbeing (Resources Pg XX.)
1 C fresh pumpkin (tasty one like butternut squash) chopped 2 C flaxseed (golden or brown) coarsly ground 1 apple finely grated 1 C pecan or walnuts 1-2 tsp ground cinnamon 1 tsp ground ginger dash salt dash vanilla pinch cloves
5 bananas 2 C carrot pulp (after juicing, or use grated carrot & squeeze the moisture out well) 8 Tbs ground chia seeds 3/4 C raisins 3/4 C walnuts chopped roughly into small pieces squeeze of lemon juice 1 tsp ground cinnamon dash salt dash vanilla dried coconut as required
Grind the nuts (pecan or walnut) in food processor. Place in bowl. Blend or food process pumpkin, add a little liquid if necessary.
In a food processor mix carrot pulp, bananas & lemon till smooth. transfer to bowl and mix in other ingredients, using enough coconut to form a doughlike mix. Form into buns or a couple of loaves, not too thick. Dehydrate 6 - 8 hours, turning at least once, or until dry on outside and firm but moist on the inside. Delicious with honey, coconut oil and tahini.
Add to nuts with flaxseed, apple, spices. Mix well. Form into loaves no more than 1 inch thick and dehydrate 12-14 hours or until dry on outside and firm but moist on the inside.
Delicious with honey, coconut oil and tahini.
1 1/2 C wheatberries, soak overnight, drain, sprout 24 hrs, rinse well and drain 3/4 C dates, chopped into small pieces 3/4 C walnuts 1 tsp ground cinnamon 1/2 tsp vanilla dash of salt Use a food processor and process the wheat till sticky. Loosely separate the dates and add a few at a time with other ingredients, leaving the dates/nuts a little chunky for texture. Transfer the dough to a board and flatten out and cut into scone-sized pieces. Dehydrate 5 - 6 hours or until dryish on outside and still moist inside. Will keep in fridge up to a week.
Crepes 1 1/2 C soaked cashews (soak in water 1 hr, drain and rinse) 2 Tbs lemon juice 1/4 C agave syrup or sweetener of choice 1/4 C water dash of salt dash of vanilla Blend all ingredients till very smooth. Pour onto teflex sheet (either one large or small individual ones) and dehydrate 12 – 18 hours until soft and pliable to roll. Cut into desired shape. This recipe is good for about 4 medium sized square or round crepes. It’s all about timing with crepes; if your overdry, it will crack – underdry and you won’t be able to scrape it off the teflex sheet – so keep a close eye on it whilst drying. Fill crepe with bananas, berries, ice cream etc and roll it up. Drizzle with berry jam and a dollop of cashew creme.
Berry jam 1 C frozen or fresh berries (try blueberries/ strawberries/raspberries/blackberries) 1 Tbs agave or honey squeeze of orange or lemon juice Blend till smooth.
Cashew creme 2 C soaked cashews (soak 2 hours, drain & rinse well) 1 C water ½ C agave dash of vanilla Blend till smooth.
Teasers & tasters Cashew & avocado thai sauce/dip
Guacamole galore 3 of the ripest, biggest creamiest avocados you can lay your hands on 5 cloves of garlic - crushed or finely chopped juice of 1 lemon 1/2 tsp cayenne or chilli or 1 fresh red hot chilli very finely chopped generous sea salt & ground black pepper
One of my all-time favourite dips. Also great as a vege noodle sauce. Crank it up as much as you wish with more ginger, garlic & curry paste. 1 C cashew nuts (soak in water 1 hour to make the nuts creamier then drain and rinse well) 1 big avocado 1 heaped tsp Thai green curry paste (not raw) * dash of ginger (powder or grated root) juice of 1 lemon or lime 1/2 C fresh coriander dash of sea salt enough water to blend
Put everything in a large plastic bowl. Take your potato masher and mash away - choose whether you want to leave it chunky or mash it smooth*. Taste it. Add more of anything and everything! One can never have too much guacamole! Extras - chopped tomato, red onion, spring onion, cucumber...if you want it bright green, add a tsp of spirulina. * If you like it really smooth, use a food processor.
Broccomoli The simplest yummiest way to consume broccoli 1 head of broccoli 1 big ripe avocado juice of 1 lemon 2 cloves garlic crushed (or 1/2 small onion chopped roughly) sea salt, pepper, cayenne (or curry powder or any spice of choice)
Blend or food process well. Add more liquid (water or lemon juice) for desired thickness. The â€œCockâ€? brand of green and red Thai curry pastes is available from Moore Wilsons in Wellington and can be found in good Asian food stores around the country. It is free from additives, preservatives, colourings & MSG.
Food process everything till creamy. Serve as a dip, a dressing (add some water, more lemon juice or olive oil to thin) or a sauce for vegetable pasta.
Sweet red pepper sauce/dip Crimson chutney delight Oh what colour!
The colour is incredible! Spice this up heaps if you like it hot – with lotsa cayenne and paprika!
1/4 red onion 10 regular supermarket dates (soaked in water to soften) 10 sundried tomatoes (soaked to soften) 2 fresh tomatoes 1/2 large beetroot 2 Tbs olive oil 2 Tbs lemon juice black pepper
1 large sweet red capsicum 1 C cashews (soak 1 hour, drain & rinse well) 1/4 red onion 1 Tbs lemon juice 1 tsp miso or tamari 1 Tbs dill (or any herb like parsley, coriander) dash of black pepper 1/2 tsp cayenne 1-2 tsp paprika
Food process everything, leaving slightly chunky. Toss some herbs in - try dill or parsley. Serve as a dip, sauce or dressing. Great with vege noodles.
Blend everything till smooth & creamy.
Popeye’s treat This rocks for flavour and sensational colour!
3 C roughly chopped spinach 2 avocados 2 Tbs almond or other nut/seed butter or simply use tahini (optional) handful of coriander or dill 1 - 2 cloves garlic juice 1/2 lemon dash tamari dash cayenne sea salt
Great as a dip with flax crackers or as a dressing for anything. 3 C tomato, diced 2 C mango, diced ½ red onion, diced ½ C coriander or basil juice of 2 limes 2 garlic cloves crushed 2 tsp jalapeno pepper or dash of Kaitaia Fire sprinkle of sea salt
Blend or food process everything.
Food process on pulse, briefly - keeping it chunky. Great as a dip or dressing. Blend or food process everything.
Quark - soft cheese made from raw milk
So quick and delicious 1 C either walnuts/pine nuts/cashews/sunflower seeds (or a mix of any) 1 1/2 C fresh basil (include some rocket or horseradish for extra bite) 4 cloves garlic crushed 2 tsp miso or tamari or 1/2 tsp salt 1/4 C hemp, coconut or good quality olive oil
1 Litre fresh raw milk (cow, goat, sheep, camel or any other creature of choice) juice of 6 â€“ 8 lemons Place the milk in a large bowl and gently stir in the lemon juice. It will immediately start to curdle. Cover with a loose cloth and place out of the sun at room temperature somewhere where the cat won't find it. Leave 6 - 8 hours or overnight is good. When it has separated (the whey is the yellow coloured thin liquid which drops to the bottom, the curds the thicker, milkier coloured stuff on top) strain off the whey (save it *) and pour the curds into a very fine seive/colander or through cheesecloth and let it strain for another 4 - 5 hours also at room temperature. More whey will drop through and the curds will begin to thicken. Place the curds in a clean bowl, add a generous scattering of sea salt, plenty of ground black pepper and fresh or dried herbs and this is your quark. Chives are a great addition as is thyme, parsley, coriander. Will keep in the fridge up to 2 weeks.
In food processor combine last four ingredients (leave out nuts/seeds) and blend well. Then add nuts/seeds and pulse, leaving it a bit chunky. If you over-process youâ€™ll have an oily paste, fine for a dip, but pesto is best slightly chunky. Store in fridge for up to a week.
Raw hummus 2 C sprouted chickpeas (soak in water overnight and sprout 2 - 3 days, rinsing twice daily. They will almost double in quantity as they sprout) 1/2 C fresh squeezed lemon juice 1/2 C olive oil (or 1/4 coconut/1/4 olive) 1/2 C tahini (the darker unhulled is best as it is more alkaline and more nutritious than the lighter hulled) 1 Tbs ground cumin 2 Tbs garlic (or more!) sea salt and/or tamari to taste handful parsley or coriander
The whey is very rich in nutrients and can be stored in the fridge for up to 6 months. Use a little each day in your smoothies, salad dressings etc.
Food process everything till creamy or the consistency you desire. I like to leave mine a bit chunky. Great with flax crackers, in cabbage wraps or heaped on a raw vegetable salad.
tzatziki aka Raita or cucumber/yoghurt dip This dish is delicious as a dip, a pasta sauce or simply poured over a salad. Peel and grate 1 or 2 large cucumbers (or use a food processor for speed and ease, pulsing it to keep it slighly chunky) 1 C plain organic yoghurt (to make raw see pg. ) Juice of 1 lemon crushed garlic - lots! sea salt/ground black pepper optional - finely chopped mint or other herbs. Mix together. Chill to allow flavours to mingle. This gets better over time, keeps 7 â€“ 10 days in the fridge.
raw bite Make the simplest, cheapest pesto on the planet with sunflower seeds & chickweed from your garden. Same other ingredients as above.
sushi rolls These look stunning, taste even better and are far more nutritious than cooked white rice sushi. Raw sun-dried nori sheets (the standard nori sheets youâ€™ll find in sushi bars and Asian stores are toasted. Suggest you avoid it completely - itâ€™s cooked at very high temperature and contains proven carcinogens) parsnip rice (see recipe pg) sunflower seed pate (see recipe pg) avocado slices long shaved strips of carrot, beetroot, zucchini, cucumber (all or any of these). You can juilienne these but a simple fast way is to use a large vege peeler to peel thick longitudinal strips. sprouts (mung or lentils work well) pure wasabi powder (make your own paste by adding a few drops of water. Most pre-prepared wasabi pastes contain a hideous cocktail of colouring, flavouring and chemicals â€“ read the label.) soy sauce / nama shoyu for dipping
Place one sheet of dried nori on a chopping board with the lines horizontal or directly on a sushi bamboo rolling mat, shiny side down. On 1/3 of the nori sheet closest to you spread a layer of rice and/or sunflower seed spread then layer with the other ingredients you will need to roll it like a cigar so it simply takes practice to discover the right amount to stack on. Roll it up evenly and tightly. To seal the roll, put a little water on the last edge before you finish rolling it. Cut into bite sized pieces with a clean sharp knife, wiping the blade clean with a tissue between cuts. Cut them into thick large-bite pieces on an angle so you can stand them up. You can purchase bamboo roll mats to make these neater or simply roll with your fingers. Using a piece of plain old paper towel as a mat works wonders too. Add wasabi paste and soy sauce as desired.
Hi-protein savoury balls These are rich, nutrient dense and filling! 1 C almonds (ground) 1/4 C each ground flaxseed (grind first in coffee grinder) and hemp meal (flour) 4 Tbs balsamic vinegar 1/4 C raw coconut oil 4 cloves garlic crushed sea salt
Place all ingredients in a bowl and mix well. Form into balls - i just squeeze into rugby-ball shapes if the mix is too grainy to roll into smooth even balls. If itâ€™s too dry add more oil, water or a squeeze of lemon juice. Place in fridge or freezer immediately to set. They will go really hard. Serve with Tahini or any dip eg Sensational Tomato Sauce (pg ) NB â€“ you can vary the nut/seed amounts i.e. use less almond, more hemp, etc. The hemp meal (flour) has quite a strong, earthy flavour.
Dehydrating Choosing a dehydrator A dehydrator is a raw fooder’s ‘oven’ and is a fun addition to your raw equipment. There is quite a range available here in New Zealand – the Ezi Dry, the Excalibur and the Sedona (see Resources at back of book).
place them in air-tight containers to keep them dry and prevent them going soft or stale. Glass is best. • Dehydrators are safe to leave on whilst you’re absent from the house and overnight while you’re sleeping but always check with the Ezi Dry that the base is free of crumbs and that nothing will fall on top of the lid. I’ve never heard of a fire being caused by a dehydrator but always use commonsense. • Recipe times will vary (sometimes considerably) according to outside & room temp and food moisture levels, etc. It’s often an exercise in flexibility and experimentation! Check regularly on the foods whilst they’re drying if possible. • Maximise the use of your dehydrator, so if you’re just making small quantities of something, dry something else at the same time (see below for ideas)
• It’s important to choose a dehydrator with a temperature guage so you know what temperature you are warming or drying foods at. Some dehydrators only have a “low/med/high” setting and these are usually set too low to dry crackers, breads, etc and too high to be raw. If you buy a second hand one, check it with a thermometer to be sure the setting is correct for raw food (approximately 45˚ C and below.) • Ezi Dry: Pros - you can purchase extra separate trays so you’re not limited by size as you can stack the machine higher, dying larger quantities. • Excalibur: Pros - you can make large round stuff for example large pizza bases; also slightly more energy • Citrus Peel - save some peel (orange/lemon/ efficient than the Ezi Dry. More even drying than the grapefruit) and store it in the fridge. Whenever you higher stacking round dehydrators like the Ezi Dry. have stored up a reasonable quantity of peel or are • Sedona - similar in design and efficiency to the using the dehydrator to dry something else, break or Excalibur, much quieter to run. cut the peel into smallish pieces and dehydrate until • The environment/temperature of the room which your completely dry. Add to trail mixes or grind the dry dehydrator is in can make a big difference to drying peel finely to use in desserts, add to smoothies etc. times. Place your dehydrator in a warmish room but Citrus peel is very rich in flavonoids. with some ventilation such as an open window for • Onion – it’s great to have a stash of dried onion. fresh air. Finely chop a bunch of onions (white is best for its • Place the strongest smelling foods (garlic, onions stronger flavour) and place in a bowl. Add the juice etc) on the top shelves. If you put them on the of a lemon and a dash of salt and yeast and mix bottom, the smell will waft up through the other trays well. Spread on dehydrator trays and dry till either especially with the Ezi Dry. completely dry or semi-dry. If completely dry, store in • It is better to under-dry foods than over-dry. You can an air-tight container in pantry and if semi-dry, store always add more drying time. in the fridge. Great to add to any recipe in which you • After dehydrating foods to the desired texture always want lots of flavour eg soups/dips.
Things to dry:
• Any fruit or vege you have an excess of. The finer you chop/slice things, the faster they will dry. The higher the moisture content of the fruit or vegetable, the longer it will take to dry. • Always add Vitamin C of some form (lemon/orange juice/camu camu powder) to produce that oxidises easily such as apples, pears, bananas, onions, carrots. • When drying crackers, if you dry them completely they will keep in an air-tight container for ages. If not completely dry they will soften & taste stale fairly quickly. Remember you can always re-dry them. • Thick breads/buns etc are unlikely to ever completely dry. They’ll just get hard, cracked or dry on the outside and remain soft inside. If things aren’t completely dry best to store airtight in the fridge or they may grow mold. • Seeds (especially sunflower & pumpkin) are great to dry. Soak overnight to release the enzyme inhibitors, drain and rinse well. Add herbs/spices and dry on appropriate trays depending on moisture content, either solid or mesh ones. • It’s best to ‘over spice’ things. Flavours can dissipate considerably during the drying process so you may want to use more flavouring than you might if you were not dehydrating. You’ll almost think you’re over-spicing but trust me they’ll be tastier that way.
Utterly moorish beyond words and always the first to be snapped up at a pot-luck. If you have kids, big or little, be sure to stash some away for yourself. Ingredients Big bunch of kale (the green ultra curly stuff works best. The purple curly doesn’t have as much taste and the flatter leafed green kale doesn’t have the same texture.) 1/2 cup tahini drizzle of olive oil juice of 1 lemon 1 tomato 1/2 onion 1/4 cup tamari spices of your choice (try cayenne, curry powder, garam masala – the stronger spices) 2 – 4 cloves crushed garlic 2 Tbs savoury yeast Pour this blended sauce onto the kale in and roll up your sleeves and begin massaging! Make sure each piece of kale is well coated. Place on solid or mesh trays (depending on how wet they are) and dehydrate dry 4 - 8 hours. You want them completely dry and crispy but if you overdry them, they will literally turn to dust (tasty dust that is) Store in an air-tight container. Another version is: as above but add 1x onion, 1x capsicum, ½ cup cashews and enough liquid (soak water from sundried tomato is great) to achieve a thick, gooey texture. Blend everything, pour in a large bowl and massage the kale in well.
The healthy chip. Kumara or sweet potato is one of New Zealand’s greatest superfoods. The three main types (orange, red and golden) offer a significant range of antioxidants and are rich in Vitamins C, A and E. I find the red/purple kumara has more flavour than the golden/orange and I usually prefer this type for all recipes. requiring kumara.
The healthiest cracker on the planet. There are a zillion awesome flavour combinations you can create for these. This is my favourite. 6 C flaxseed (golden or brown) - grind half this amount (the Tribest Personal Blender see Resources pg is great for this) 1 C dry almonds or sunflower seeds (coarsley ground) 1 C sundried tomatoes soaked in water overnight in a large container plus this soak water (you want approximately 4 cups of liquid so use as much soak water as you have and top up with plain water if you don’t have the 4 cups) 1 red capsicum 1/2 red or white onion 1/2 tsp chilli powder or fresh jalepeno 4 cloves garlic crushed 6 Tbs tamari (wheat-free soy sauce) 2 Tbs savoury yeast 1 tsp sea salt, cayenne, paprika A drizzle of olive oil.
basic kumara chip Slice the kumara very finely either by hand (slow way) or using a food processor or mandolin (much faster). Place in a large bowl. Drizzle with a little oil, lemon juice, tamari, salt & pepper & any spices. Lay in a single layer on dehydrator sheets and dehydrate until completely dry. Store in airtight container.
garlic kumara chips
These are utterly delicious and really taste like garlic bread. 2 large red kumara, clean, skin on 1 C walnuts and/or almonds 1 C flaxseeds 1/4 C olive oil 3 - 4 Tbs minced garlic (according to taste) 1/2 C lemon juice 1/2 C finely chopped parsley 1 tsp sea salt 1 tsp cayenne pepper
Put flaxseed and almond/sunflower seeds into a large bowl. Blend all other ingredients and add to flaxseed mix. Stir well and leave to marinate 15 - 30 mins stirring occasionally. You want an easily spreadable mix, not too runny and not too stiff. If it’s gone too stiff simply add a drizzle of olive oil or a little bit more liquid (water or soak water from tomatoes) and mix well once again.
Grind flax seeds, almonds/walnuts till fine. Place in bowl and add all other ingredients except the kumara. Mix well to a thick spreadable paste.
Spread the mix evenly on solid teflex sheets and dehydrate approximately 8 hrs or overnight. In the morning, flip and peel off the teflex sheets and place directly onto mesh tray to dry for another 4 - 6 hours or until completely dry and crunchy. Break into desired size crackers. Or you can score the crackers half-way through drying the first side if you want more regularity in the shape of your crackers.
Slice kumara very finely ideally in a food processor or mandolin. Lay slices in a single layer on dehydrator trays. Use a butter knife to spread some mixture generously on each slice. Dehydrate until kumara is chip-like, not too soft & not too chewy, approximately 6 - 8 hours. 54
raw bite Have fun creating flackers of any flavour you choose. Play around with adding seaweed, sweet things, other vegetables etc - sure youâ€™ll be able to come up with some wild concoctions!
Spicy sunflower seeds
Rye bread sticks
These are a delicious nutritious snack on their own, tossed on a salad or as part of a trail mix.
2 C rye soak overnight, drain and rinse well ½ C sunflower seeds 2 Tbs caraway seed 1 tsp any other dried mixed herbs or more if using fresh ½ tsp sea salt 2 cloves garlic crushed
Activate the seeds by soaking overnight in water then draining and rinsing well with fresh water. Mix in large bowl with lashings of tamari, spices like cayenne, curry powder, turmeric, some savoury yeast, squeeze of lemon juice and a drizzle of olive oil. Let marinate minimum 1 hour or longer (overnight is great) then dehydrate on fine mesh trays till completely dry about 10 - 14 hrs.
- Mix all ingredients in a bowl. Feed into a GreenPower or any other twin or single auger juicer (Oscar/Hippocrates etc) with blank attachment and no outlet knob. It will come out like a long thin ‘pooh’. Before drying you can shape into pretzels or braids. If you don’t have a juicer that will handle this, simply use the S blade on a food processor and form into stick-like shapes. Dry until crisp on outside, moist inside. Serve with soups, dips etc.
Cheese straws 2 C sunflower seeds 2 cloves garlic crushed 2 Tbs savoury yeast 4 Tbs tamari dash of salt squueze of lemon
Food process all ingredients.until you can press the mix together between fingers and have it stick. If you need more liquid, add more lemon juice or water. Form into stick or straw shapes. Dehydrate approximately 6 hours until dry on the outside and moist on the inside.
Experiment with different fruit. Remember to add some Vitamin C to fruit that oxidises easily (apple, pear, banana) by squeezing or soaking in citrus juice (try lemon, orange or grapefruit juice). Blend or food process the fruit, leaving a little texture. Pour or spread evenly onto solid teflex sheets. If spread too thin they will crack easily and disintegrate, if too thick, they will take ages to dry. You want them semi-pliable so you can roll them so keep your eye on them when dehydrating - be prepared to experiment!
Bigger bites Rawsome pasta
1 1/2 C cashew nuts (soak 1 hour prior to make blending smoother, discard water and rinse well) 1 C sun-dried tomatos (pre- soak in water and retain soak water) Instead you can create Real and Raw Pasta using a 2 cloves garlic crushed Saladacco or Vegetable Spiral Maker to create angel 2 Tbs savoury yeast (not raw but gives delicious hair or noodle pasta from vegetables such as zucchini, cheesy flavour and is rich in B vitamins and cucumber, carrot and beetroot. minerals) handful of herbs of choice (parsley, basil, coriander) If you don’t have a noodle-making gadget (highly recommend you get one as they’re heaps of fun) simply dash of salt grate any or all of the following: zucchini, pumpkin, red ground black pepper (essential) cabbage, beetroot, carrot and mix in your favourite enough olive oil to mix to a creamy texture. sauce below. Blend everything well. Food process everything, adding more olive oil for a
Conventional pasta is made from water and flour basically glue ingredients which bung you up and offer little or no nutritional value.
Sensational rich tomato sauce (Makes a large quantity) 3 C fresh ripe tomatoes, roughly chopped 1 ½ C sundried tomatoes (soak first to soften, save the soak water to use in other recipes) 1-2 cloves garlic crushed 4 Tbs apple cider vinegar 1 Tbs honey ½ tsp sea salt 1/2 tsp thyme ½ C fresh basil (or 1 Tbs dried) 1 tsp jalapeno pepper finely chopped (or a few drops of Kaitaia Fire)
creamier oilier texture or.use the soak water from the tomatoes if you want it runnier.
Mushroom sauce Use the alfredo sauce recipe above and add 1 cup marinated mushrooms (see below)
Marinated mushrooms Two big handfuls of mushrooms of your choice. Choose fresh looking ones, free of marks, bruises and mushy spots. If you’re a mushroom fan it’s worth getting a soft mushroom brush to clean off any dirt. Slice finely and place in a large shallow dish.
Drizzle with the following olive or hemp or any other good quality raw cold pressed vegetable/nut oil Blend everything till rich and thick. I like to leave it a bit tamari (wheat-free soy sauce) chunky but if you want it to go further, thin with water or balsamic vinegar olive oil. Will keep in the fridge for up to a week. add crushed garlic, black pepper, dash of cayenne.
s a r t x e l a n o i t Op Grated ginger, finely chopped chives, red onion, red capsicum, drizzle of honey or agave.
Gently mix the mushrooms to coat and leave to marinate 2 hours or longer – the longer you marinate, the softer the mushrooms will be. I sometimes leave them overnight.
Raw pizzas These are easy and fun to make. Dehydrate your bases (make a few at a time, store them in the freezer and take out when you want to use them - they will thaw very quickly) and then enjoy creating your toppings.
pizza base #1
pizza base #2
4 C pre-soaked sunflower seeds (soak overnight in fresh water, drain and rinse well) 2 large carrots finely grated 1/2 C ground flaxseed 1 clove garlic crushed 2 Tbs Tamari 2 Tbs olive oil water/orange juice as needed
1 C almonds (dry, not soaked) 1 C flaxseed (finely ground) 3 C buckwheat groats (soaked and sprouted 1 day) drizzle of olive oil sea salt, pepper 1/2 C water or soak water from sun-dried tomatoes Food process the almonds until almost fine then add the buckwheat and other ingredients and process to a sticky dough consistency. If your food processor isn't very big you can mix in the ground flaxseed by hand in a larger bowl with all the other ingredients or make two batches in the food processor.
Food process the sunflower seeds then add other ingredients. Add a little water or orange juice if the mix is too dry. It should stick together when pressed between finger/thumb. Form into squares or round individual bases.
Use a big board to roll or just pat out the dough to whatever size bases you choose. I like to make small round bases and this recipe makes about 12 of these. Or make 3 or 4 large bases and cut later when serving.
Dehydrate 6 â€“ 10 hours, turning once. Will keep in the fridge for a week, or months in the freezer.
Place on solid dehydrator sheets and dehydrate 6 - 10 hours, turning half-way to allow for even drying on both sides. Will keep in fridge 1 week and freezer for months.
Top with tomato sauce (pg), cheeze topping (pg ) pineapple chunks, avocado, marinated mushrooms (pg), olives etc. Dehydrate a further 1 - 2 hours to enjoy warm or simply serve at room temp.
: e t i B w a R Cover your wooden board with baking paper then place the dough on top, cover with another sheet of paper and press or roll through the paper â€“ it makes peeling the dough off much easier.
Rosemary & olive flatbread Cheeze topping This is delicious completely on its own or use as a thicker moister pizza base.
Tastes like ‘real’ cheese, but is raw, dairy-free and health-giving, not mucus-forming.
3 C sprouted buckwheat (soak buckwheat in water for 2 hrs, drain, discard soak water then rinse in fresh water. Sprout 24 hrs, rinsing well twice a day). ½ C sunflower seeds 1/4 C agave syrup (or less) 1 large zucchini or carrot roughly chopped 6 Tbs olive oil 4 cloves garlic crushed 1/4 C savoury yeast 2 C water 1 ½ C sundried tomatoes roughly chopped 1 ½ C ground flaxseed finely chopped rosemary, olives, red onion
1 ½ C cashews (soak in water 1 hour to soften, drain and rinse) 1/2 yellow capsicum 2 Tbs lemon juice 2 Tbs tahini 2 Tbs savoury yeast 1 clove garlic handful of parsley (optional) dash of olive oil dash of salt & generous ground black pepper Food process till smooth and creamy. Tomatoe Sauce (see recipe pg )
Process the buckwheat and sunflower seeds in food processor. Then add all other ingredients except the flaxseed and pulse to mix. Transfer to a large bowl and mix in by hand the flaxseed.
Marinated Mushrooms (recipe pg ) Olives, capers, pineapple chunks, fresh herbs, capscium etc are all great additions.
Roll or pat flat keeping the dough no more than an inch thick to a desired shape. Dehydrate overnight or approx 10 hours. Eat straight or top with any pizza toppings.
The spices are really the key to this recipe, they create the 'fried' falafel taste which is so delicious. The measurements below are for dried herbs and spices – if using these fresh then double or triple the quantity.
½ C cashews* (soak 1 hour for easier and creamier blending) juice of 1 lemon and 1 orange 1/4 C tahini 2 cloves garlic crushed 1/2 tsp cayenne dash of salt, pepper olive oil or water to blend
1 C pumpkin seeds (or 1/2 C sunflower seeds and 1/2 C pumpkin seeds) ½ C sprouted chickpeas* (soak overnight in water, drain, and sprout 2 - 3 days, rinsing twice a day) 2 Tbs ground flaxseed (helps to bind the mix) 1/2 C sundried tomatoes (pre-soak in water to soften, save the soak water for other recipes) 1/2 onion 2 Tbs tahini 2 cloves garlic 2 Tbsn dill 2 tsp each of oregano, thyme & cumin dash of salt, cayenne, black pepper bunch of fresh coriander (or parsley will do) juice of 1 lemon 1/4 C (or less) of water or soak water from toms
Blend everything adding more liquid to desired consistency (oil, water, orange or lemon juice) * the cashew nuts are optional – they add extra nutty flavour and creaminess but if you don't have cashews just use a bit more tahini.
Food process everything until well mixed. Form into small flattish balls, dip in sesame seeds and either place in fridge or dehydrate 2 – 4 hours. Serve on a lettuce leaf with Tahini Sauce (recipe this page) & Sour Cream (recipe pg )
Raw wraps Funky, fun and simply the easiest meal to roll together. Kids have lots of fun making them. Pile them up high on a serving platter and let everyone dive in. Gently pull large whole leaves from a cabbage, collard, lettuce or any other large leafed plant. Some of the Asian greens like bok choy may work too if they're large enough. The outside leaves are usually the best, try not to rip them, wash if necessary and pat dry. Lay them one at a time on a plate or board. Using your thumb press firmly along the spine to soften those that are particularly hard. Pile with any of the following: hummus (see pg) guacamole, broccomoli or sliced avocado sprouts diced tomato or sundried tomato grated carrot/beetroot/cucumber shredded lettuce/onion/seaweed seasonings (herb salt, tamari, yeast) ... Or you can simply mix everything together in a bowl and add tahini to â€˜stickâ€™ the mixture together and then pile it on the leaves. Gently roll the leaves up and secure with a toothpick or mini bamboo skewer.
Spinach quiche CRUST 2 C sprouted dehydrated buckwheat* (see Buckwheat Cereal pg) 2 C almonds 2 Tbs tahini 2 Tbs tamari dash of cayenne dash of cumin enough water to form a dough, try a few Tbs. Filling: A huge bunch of spinach washed and squeezed dry 1/2 onion 1 big carrot 1 big ripe avocado 1 Tbs tamari 2 Tbs olive oil 2 Tbs savoury yeast 1/4 C water (or less, better still for more flavour use soak water from sundried tomatoes) 1Tbs psyllium (this is necessary for it thicken) 4Tbs of coconut oil (to help it set) Squeeze of lemon juice to help preserve the avocado For the Crust: Food process the buckwheat and almonds until fine. Add the other ingredients with just enough water or oil to create a dough which will stick together between your fingers - if it's too dry it will just crumble. Press the mixture into a pie or quiche dish. Filling: Food process everything leaving the mix a little chunky for texture. Spread over the base. Place in fridge for a couple of hours to set.
Coconut curry This is so simple using dessicated coconut. Add the Coconut Curry Sauce and mix well. Leave to marinate minimum of 1 hour for flavours to mingle. Warm in dehydrator if desired. Serve with parsnip rice (recipe pg.....) or zuchinni noodles. Top with cashews, karengo seaweed or any fresh herbs such as coriander, basil, mustard seed.
3 C dried coconut - use organic, the favour and quality is far better than non-organic 3 C warm water (or vegetable juice/soak water from sundried tomatoes, date soak water, miso soup mix etc) 1 Tbs green Thai curry paste* - or more if you want it hotter (‘Cock Brand’ is available in New Zealand from Moore Wilson and Asian shops and is free from additives, preservatives and chemicals) 2 cloves garlic crushed juice of 1 lemon or lime 1 ripe avocado 2 Tbs olive oil 1 tsp honey or agave 1 tsp crushed or powdered ginger 1 tsp each of cumin, garam masala or any other chosen curry flavoured spice fresh coriander and lemongrass if you can find it
Raw rice Using parsnips* and a food processor, create the most authentic looking ‘rice’ which is far tastier and far more nutritious than its cooked counterpart. 4 healthy firm parsnips peeled and cut roughly into big chunks Food process on pulse. The trick to creating great looking rice is to get the optimum texture. If you over process it’ll go mushy and if under processed it will be too chunky to pass for rice.
Blend everything really well. Either strain or squeeze through a nut milk/stocking bag. This is your coconut creme. Retain the pulp - this can be dehydrated to make a delicious sprinkle over salads or soups.
When you have the ideal texture, add some sea salt and a drizzle of sesame seed oil (the toasted is obviously not raw but a dash of it creates a delicious Asian flavoured rice)
In a large bowl combine finely shredded cabbage & chopped bite-sized pieces of the following or any other vegetables of your choice: cauliflower broccoli onion mushroom carrots/parsnip/squash/zuchinni/beans/capsicum sprouted chickpeas, sprouts (lentils/mung).
NB: Cauliflower can also be used to create raw rice. Same process as above with the parsnips - just watch it doesn’t turn to mush and if it does just add some savoury yeast, crushed garlic, salt and an avocado to make a delicious cauliflower dip!
Sweet ginger sauce
Use firm straight zucchinis and a noodle maker like the ‘Lurch’ to create noodles, cutting them with scissors if they are too long. Place in bowl, sprinkle with sea salt, pepper and a drizzle of melted coconut oil. Leave to soften for 10 mins before serving or warm in a dehydrator.
½ C water 1/4 C nut butter/peanut butter or tahini juice of 3 limes 1 Tbs lime zest 3 Tbs tamari 6 dates (pre-soaked to soften) 2 Tbs grated ginger root or 1 tsp powder 2 jalapenos or chillies of any sort
Thai noodles - prepare noodles as above recipe Add 3 Tbs melted coconut oil (instead of olive oil)
Blend everything well.
Delicious with a salad of avocados/tomatoes/mangos/basil. Or with noodles.
onion/garlic powder or finely chopped of either 3 Tbs savoury yeast Toss gently with hands, adding more coconut oil if desired. NB - you can warm the zucchini noodles in a dehydrator if you wish.
Great with the Coriander & Lime Sauce recipe below
Coriander & lime sauce 2 jalapenos or chillis of any sort 2 cloves garlic crushed 2 inches grated ginger root or 1 heaped tsp powder 1/4 C lime juice 1 Tbs lime zest ½ C water 2 Tbs agave or honey 1/4 C coriander - finely chopped 1 Tbs Tamari
Blend everything except the coriander - stir this in last.
Chilli con vegan
Raw marinated fish
1 1/2 C almonds 1 1/2 C roughly chopped carrot 1 1/2 C sun-dried tomatoes (soaked, save the soak water) 1 C chopped mushrooms 1 onion 2 ribs celery 1 C total of chickpeas/lentils (or any sprouts) 1 C water (or soak water from sundried tomatoes) 1/4 C Tamari 2 â€“ 3 cloves garlic crushed 2 Tbs olive oil 2 Tbs dried oregano 1 Tbs dried thyme 2 â€“ 3 tsp chilli 1 Tbs cumin 2 Tbs honey or agave juice of 1 lemon or 1 Tbs Apple Cider Vinegar
Use the freshest fish you can hook. Terakihi, Snapper, Dory, Bluenose and Groper are all great fish for marinating. Cut the fish into small bite size pieces with scissors and lay in shallow glass dish. Cover with lemon/lime juice - lots, you want the fish to be covered with the juice. Add a good sprinkling of sea salt, finely chopped red onion, crushed garlic, chilli. Mix well, cover, place in fridge and leave to marinate. Minimum of 3 - 4 hours, longer is better (6 - 8 hours is great). You want the fish to turn white. Stir from time to time. Then add any other ingredients you wish. Try finely chopped cucumber, tomato, avocado, fresh herbs, chives, ground black pepper. Serve with a fresh salad and guacamole.
Starting with the almonds, carrots & sundried toms, pulse food process the whole lot slowly adding all ingredients. Leave slightly chunky. This recipe makes quite a lot so depending on the size of your food processor you may need to work it in two batches. Serve with parsnip rice and a dollop of sour cream.
Extra: If you have a twin gear juicer (GreenPower, Angel etc) you can press some coconut flesh (use the brown hairy mature nuts available from most supermarkets) and add this delicious coconut cream to the fish just before serving. Alternatively a nonraw option is to simply add a can of coconut cream. Check the labels of coconut creams, some have far less nasty ingredients.
Sour cream 1 C water 2 C cashews (soak 1 hour before) 1/4 C lemon juice 1 1/2 Tbs savoury yeast (not raw) 1/2 tsp salt dash pepper dash cayenne Blend everything till really really smooth 70
Mashed potato The closest raw you'll get to the real stuff, it's a delicious way to enjoy cauliflower 1 C cashew nuts (soak 30 mins prior) 4 C chopped cauliflower 4 Tbs olive oil salt 1 Tbs crushed garlic 1 Tbs savoury yeast Food process everything until thick and creamy. Add more olive or coconut oil if needed.
Mushroom burgers For 3 burgers 6 large mushrooms (portobello or large brown ones) 1/2 C almond or any nut/seed butter (see recipe pg....) 1 tomato finely sliced 1 avocado finely sliced 1/2 onion finely chopped Some lettuce leaves Separate the mushroom caps from the stalks. Chop the stalks finely and mix with onion. Add to the almond/seed butter & mix well. Place 3 mushrooms face down on flat surface gills facing up. Top with almond/onion mix. Top with slice of tomato & avocado. Add lettuce leaf. Place another cap on top of lettuce leaf to create your burger. Enjoy as is or dehydrate 2 - 4 hours (if dehydrating, leave off lettuce and avocado and add just before serving).
Lasagne Zuchini slices â€“ use large zuchinis and slice with a mandolin/cheese slicer or simply finely slice lengthways. Marinated Mushrooms (see recipe pg Cheese Sauce 1 C macadamia (or cashew) nuts Â˝ C pine nuts (try and source fresh organic ones, the stupormarket ones are generally horribly rancid) 2 Tbs savoury yeast (not raw, but cheesy!) sea salt 3 Tbs olive oil water as required Process nuts then add oil and water as necessary for a thick creamy sauce. Tomato Sauce (see recipe pg) To assemble: Layer zuchini in thin slices in dish. Top with cheese sauce, mushrooms, then another layer of zuchinni, lastly pour over the tomato sauce. Repeat these layers as many times as you wish. Warm in a dehydrator for an hour or so or simply serve cold with a salad.
s d a l a S Tabouli
The 3 most important factors to make salads that rock:
If I had to choose one salad to eat for the rest of my life it would probably be this delicious refreshing Mediterranean salad (plus an avocado or 3!) Parsley is ridiculously rich in iron and very alkalising. Make it dripping in lemon juice and add as much or as little quinoa as you wish instead of the traditional cooked cracked burghal wheat. I prefer tons of parsley and just a little quinoa but remember quinoa is very high in protein, amino acids etc. The secret to great Tabouli is to make it well in advance, then allow the flavours to marinate in the fridge for at least 2 â€“ 3 hours or overnight. Tabouli tastes even better the next day.
1 The dressing has to be delicious. 2 The veges/greens have to be finely chopped or grated... no great chunks of veges in sight. This goes for all the ingredients whether it's mushrooms, cucumber, zuchinni or tomato. The grating blade of food processors are great â€“ you can do lots in a short time.
Tons of Parsley (the standard curly works best rather than the flat-leaf talian but either will do) lemons (the juice of heaps) Generous scattering of salt (essential for the best tabouli) sprouted quinoa (soak quinoa for 4 hours, drain, rinse and sprout 8 hrs) spring onion finely chopped optional: finely chopped tomato, cucumber
3 It has to look delicious and really pretty! Decorate with edible flowers, seeds, etc.
The traditional way is to finely finely chop the parsley then mix all ingredients together. Middle Eastern chefs would be appalled but the fast method is to food process pulse the parsley for just a few seconds so as not to mush it up. If you have the time do it by hand, it's worth it, but if you want a bucket load of this delicious salad you may want to try the speedy way. Ensure you use plenty of lemons and a dash of olive oil.
Kale salad I reckon I could LIVE on this stuff too! Kale is SO good for building strong bones; it's full of calcium and one of the most alkalising greens. There are different varieties (green, purple, curly, flat), I like to use the tight curly green one with the thickish stem for this salad. A huge bunch of kale (it shrinks when dressed so use heaps) Olive oil (or hempseed or coconut or flaxseed) Apple cider vinegar Juice of 1/2 lemon Salt dash of tamari and/or balsamic vinegar 1 huge avocado Rip the curly green leaves off the kale. To do this hold the stem and slide the leaves downwards, shredding it from the stalk. Place the leaves in a really big bowl and discard the stem (put in the fridge and you can juice these with other things later). When you have lots of green curly leaves, use your fingers to tear them into smaller, bite sized pieces. You can do this neatly with a knife and a board but tearing them is more fun and safer for your fingers! Then you're gonna get down and dirty so make sure you have clean hands. Pour the oil, vinegar/lemon juice over the kale and add plenty of salt. Then roll up your sleeves and begin to massage your salad. Spend a good 2 minutes squelching the leaves between your fingers until every shred of kale is coated. Now, rinse your hands. Then scoop out your avocado (good idea to cut it and remove the stone before your hands get oily!) and add that to the mix. Once again get massaging and squelch the avocado into the leaves until fully coated. Then put the salad aside for at least 30 min. This is important as the kale needs this time to go all soft and delicously marinated.
Add anything else you like! My favourites are olives, red onion and seaweed but tomato and radish look pretty as do nasturtiums or dandelion flowers.
Angel blood salad
Thai carrot salad
Beet, Fig and Apple – the colour of this recipe is sensational
grated carrot – big bowl of it lemon juice – lots jalapeno peppers/red chillis (remove seeds if they're really hot) fresh mint (Vietnamese mint is especially delicious) salt – plenty
1 large beetroot grated or spiralised using a spiraliser 1 small apple chopped finely or grated 1/2 C finely sliced figs 2 Tbs oil (flax/hemp/olive) 1 Tbs balsamic or apple cider vinegar 1/4 C walnuts chopped mint sesame seeds to garnish Put the beetroot in a large bowl on its own. Mix all other ingredients in another bowl then gently add to the beetroot. If you mush it around too much, everything will end up beet-stained. No problem with this but it can look prettier if you handle it gently! Beauty Tip - The Kiss of Life! A slice of beetroot smeared over your lips makes the best, healthiest, most kissable lipstick on the planet.
Mix everything, ensure you have plenty of lemon juice and lotsa mint. Place in fridge and leave flavours to mingle for at least a couple of hours.
Kale / cashew / mushroom / seaweed salad - Soooo filling and nutritious! 1 big bunch kale (prepare as in Kale Salad pg...) Toss in some sliced fresh mushrooms and leave to marinate with the kale. Toss in a bunch of karengo or wakame.
The Poisoned Kiss! Most commerical lipsticks (yep, all the big expensive brands) contain, along with other poisons, lead, mercury and parabens. A Toxic Kiss for sure!
Coleslaw Galore Finely sliced red cabbage Finely sliced red onion Finely sliced celery Finely sliced fennel bulb Cherry tomatos Olives Gently mix everything and toss with dressing of choice.
Just before serving toss in a big handful of raw cashews and add a drizzle of sesame oil and a splash of balsamic vinegar.
s g n i s Dr e s The bare essential dressing
Zingy citrus dressing
Juice of one big lemon squeezed over your salad, a dash of sea salt and a tablespoon of crushed garlic.
1 C freshly squeezed orange juice 2 tsp orange zest (take from above before juicing) 1/4 C tahini 2 Tbs lemon or lime juice 2 tsp grated ginger 1/4 tsp curry powder sea salt ground black pepper
slightly more dressed - an everyday dressing 1/2 cup olive, hemp or coconut oil (or mix of these) juice of 1 big juicy lemon or orange dash of balsamic or apple cider vinegar dash of sea salt 1 Tbs honey or agave 2 cloves crushed garlic 1 tsp dijon or wholegrain mustard (optional, not raw)
Blend all. Use as a marinade or dressing.
Mustard Seed, orange & tahini dressing 1 C freshly squuezed orange juice 1/2 C tahini 2 cloves garlic 1 Tbs black or yellow mustard seeds pinch of salt
Blend or hand mix everything. Will keep in fridge at least a week.
Other things to make dressings creamy are: a couple of Tbs of Tahini yoghurt handful of nuts or seeds (cashews, sunflower seeds, sesame are especially great)
Blend everything till smooth. If you'd like it sweeter, add a tsp of honey or agave.
Tasty thai salad dressing
1/4 C Tahini 4 Tbs miso 2 C water juice of 2 lemons piece of fresh ginger (about 1-2 inch)
Kids love creamy dressings. An avocado is the easiest addition to any dressing to make it creamy. Just blend or mash into any dressing. Remember to add some VitaminC (orange or lemon juice) if using avocado to help preserve
it but it still won't keep longer than a day or so. Make the base of your dressings which will last a week or more and just add just blend in the avocado when you're ready to serve. 76
Another thai favourite:
Cashew tomato dressing
1/4 C lime juice (you can use lemon but lime is the real deal) 1/4 C sesame oil (the toasted sesame oil is obviously not raw, but is delicious) 2 Tbs tamari 1 Tbs lime zest 2 tsp honey or agave dash of salt
1/4 C cashew paste (grind cashews in food processor or Tribest Blender*) then slowly add a few drops of any liquid, mixing well (water, olive oil, coconut oil or citrus juice) until a smooth paste forms.
Blend and top with finely chopped jalapeno chillies.
Tahini dressing 1/2 C Tahini 1/4 C lemon juice 2 Tbs olive or hemp oil 1 clove garlic 1 C water dash of salt, pepper, cayenne blend till smooth.
Creamy mayonnaise 2 C avocado mashed 1/3 C olive oil 4 Tbs apple cider vinegar 2 Tbs fresh squeezed orange juice 2 cloves garlic sea salt 1 Tbs honey Blend everything to a rich creamy dreamy dressing.
8 sundried tomato halves 1 C water dash of balsamic vinegar 1 tsp dried oregano 1 tsp minced garlic 2 Tbs coconut oil 2 Tbs olive oil pinch of cayenne, salt and ground black pepper Blend everything till smooth and creamy. Adjust seasonings.
Aioli 1 whole egg 1 egg yolk juice of 2 ripe lemons sea salt/ground black pepper dash of tamari Food process the above on high speed. Then drop by drop drizzle in 300ml of good quality olive oil and pulse or process slowly till creamy and smooth. Turn off food processor and stir in by hand 3 crushed cloves garlic, 1 tsp dijon mustard (optional) and 2 Tbs fresh herbs eg parsley or basil. Refrigerate. Will keep 3 â€“ 4 days.
Sprouting â€œBlessings on the blossom, blessings on the fruits, blessings on the leaves and stems and blessings on the ROOOOOTS ...â€?
Some people supplement with Digestive Enzymes which you can buy from a shop but if your diet is high raw and you're including sprouts and some other enzyme-rich foods (like pineapple and kiwi fruit) on a regular basis then your on the right track to creating a happy digestive system and a healthy body generally. Always use good quality RAW organic seeds and nuts. Roasted nuts and seeds will not sprout - their life-force and ability to germinate has been destroyed in the roasting process. All raw seeds and grains are brought to life when placed in water and enzymeinhibitors are released, rendering them enzyme rich and full of beans!
~ well known Rudolph Steiner School blessing. Sprouts, bursting with life-force, are the ultimate in live food. You can buy them from the shop but I find they're often hardly sprouted before being packed and refrigerated. Half-grown sprouts aren't good for digestion and can create gas and bloating. I recommend you soak and sprout your own seeds at home for the ultimate in home-grown freshness. It's cheap and easy. Kids love to watch things sprout and it's a great way to get them interested in healthy food and gardening in general.
Unless you're a Virgo and get a kick out of precision, don't worry about soaking times just soak all your nuts/seeds overnight in fresh pure water ideally in a glass container or sprouting jar. In the morning, drain away the soak water (use a colander or sprouting jar) and rinse the seeds well with fresh water. Leave to sprout until the seeds have a tail which is ideally 2 â€“ 3 times as long as the seed itself. This is longer than most commercially sold sprouts are sold and far better for your digestion. For many seeds it is beneficial to sprout them until the little shoots turn green.
Sprouting a food increases its nutritional value immensely, especially its Vitamin and essential fatty acid content. Nuts and seeds that are soaked and sprouted become more nutritious, easier to digest and are a very rich source of vitamins, minerals, oxygen and enzymes.In fact sprouts contain more enzymes than any ther food - including raw fruits and vegetables. Enzymes are special proteins that act as catalysts for all your body's functions so enzyme-rich foods (fruit/ veges/raw foods and especially sprouts) ensure that the body has the nutritional building blocks of life or energy to ensure that every process in your body works more effectively.
Rinse the seeds as they sprout, twice a day, more in hot weather. Cover the seeds with a tea towel while they're sprouting to keep off flies etc (if using a colander) and keep out of the sun at room temperature. On a benchside or in a pantry is fine. Different seeds will take different times to sprout. Experiment with your favourites.
Fast sprouters are: mung, quinoa, alfalfa, red/brown lentils Slower ones: sunflower, chickpeas, fenugreek, pumpkin Especially nutritious are broccoli, radish and sunflower sprouts When sprouts are ready transfer to a ziplock bag or sealed container in the fridge where they'll keep a week or more. If your seeds don't sprout, return them to where you got them from and let them know they must have been irradiated (heat treated). They should refund or replace the seeds with healthy seeds not heat treated. If they go mouldy, mushy, change colour or smell bad â€“ toss them in the compost and start again. If you end up with an abundance of sprouts, add them to a smoothie, juice them with other fruit and veges and mix them with the dog's dinner. His body will appreciate them too.
Grass Roots New Zealand grows tons of the stuff. Horses, sheep, cows, elephants, giraffe, rabbits graze on all day long. High in chlorophyll which cleanses and alkalises the blood, rich in iron, protein and just about every mineral, we could live on grass too but we probably wouldn't get too much else done. There are many different types of grass. The term 'nutritional grass' refers to certain types of grass grown specifically for health-enhancing purposes and includes grasses like wheat, barley, rye and spelt. You can grow any of these yourself using good quality, organic grass sprouts (berries) which have not been irradiated. It's energy-giving, detoxifying and incredibly nutritious stuff. Our digestive systems can't cope with grazing on large quantities so the best way to benefit from grasses is to juice them. Any single or twin geared juicer (Oscar, Hippocrates, Compact, GreenStar etc) will do the job. Standard centrifugal juicers (Breville, Sunbeam etc) will not handle juicing grass - it just gets tangled in the motor and the grass is wasted. The addition of wheatgrass to any detoxification or fasting program is highly beneficial as it helps in cleansing and alkalising our blood. It's long been used in supporting the alternative treatment of cancer and to take it as a daily supplement is fantastic. Many juicebars now offer it as a shot-glass tonic.
(add vector grass from KD)
How to Grow Wheatgrass (insert) PIC
"The grass IS greener..." - Anon
Cree's wheatgrass PIC
s t e e w S & s t a e r T Raw desserts are as decadent, delicious and rich as any cooked dessert and they are Health-Full, Nutritious, Sugar-Free, Dairy-Free & Gluten-Free! In fact they usually taste far better as they’re also free of chemicals, preservatives and additives of any kind. There are infinite possibilities for raw desserts, many are inter-changeable - cookies can also be pie-bases, sauces can be fillings etc. Raw desserts look fantastic and there are an abundance of simple, fast and easy recipes which will more than impress the sweetest of teeth. If you want to convert someone to raw food, start with a dessert.
The main ingredients used are: Natural sweeteners (honey, agave – a cactus, yacon – a root, stevia - a plant, coconut blossom – nectar from the flower)
Nuts and seeds (almonds, cashews, sunflower, pumpkin, brazil, macadamia, coconut, hazelnuts)
There is no need to EVER use refined processed sugar again! It's devoid of nutrition, suppreses the immune system, blocks the absorption of many minerals in the body, is highly addictive and shocking for our teeth. Instead try raw honey, agave syrup, coconut flower nectar, yacon syrup, stevia leaf or powder or dates - make a 'date paste' by soaking some dates in water overnight in a glass jar. The next morning simply blend the whole lot up (I add a squeeze of orange or lemon juice) and the paste will be ready to use whenever you need a sweetener. Just add a Tbs or two to any recipe calling for sugar. I always have a jar of soaking dates in the fridge - they'll last for weeks.
Fruit (dried and fresh) Spices (vanilla, cinnamon, cayenne, clove, nutmeg)
Real chocolate (the seed of the Cacao Tree) PIC CHOCOLATE DOES GROW ON TREES! Chocolate comes from the Chocolate Tree! No kidding - it's called the Cacao (Ka Cow) Tree. It grows in hot climates and is the seed or bean from which chocolate is made. Whoever told you money doesn't grow on trees was wrong. In ancient Mexico cacao beans were used as currency - it was held in such high regard that people traded in it. The reason chocolate was so important (and still is!) is that it is one of the healthiest foods on the planet. It is a true superfood and often referred to as “Food of the Gods”. It contains massive amounts of antioxidants (more than blueberries, red wine and green tea), is one of the richest sources of magnesium, is exceptionally high in iron, zinc and calcium and it helps neutralize the effects of aging. And yes, chocolate really does makes us feel happy because it contains moodenhancing properties called anandamides. These actually change the chemistry of our brain and make us feel carefree, joyful and down-right ecstatic! However up to 80% of its anti-oxidants are lost in the processing of the cacao bean to produce ‘regular, cooked commercial chocolate’ and the addition of refined sugar, dairy powders, chemicals and other additives has contributed to the annihilation of the true, pure and sacred cacao bean. So cooked chocolate (Cadbury/Whittakers etc) is not health-giving but the good news is you can enjoy all the goodness and deliciousness of cacao in its pure raw form without the sugar, dairy powders and chemicals - either as a powder, whole bean, nib (broken up bean) or the finished product of raw chocolate. There are quite a few quality raw chocolate bars available in New Zealand. Loving Earth, Pixie's, Chalice etc. Or you can easily make your own!
Raw Chocolate Recipe
The Simplest Richest Darket Chocolate Sauce Ever
Just 3 ingredients plus any flavouring you desire!
20% sweetener of choice (agave, coconut nectar, honey or yacon will all work) 40% raw cacao butter - use a knife or grater to shave into small pieces which will be easy to melt. 40% raw cacao powder
1/4 C raw cacao powder 1/4 C agave or sweetener of choice 1/4 C coconut oil (melt by placing solid oil in a cup then placing the cup in a sink or bowl of hot water)
The recipe is roughly the percentages i like. Some may prefer a little more sweetener depending on your taste.
Place your sweetener in a double-boiler or simply in a bowl which you then place in hot water. WARM the sweetener but DO NOT BOIL/COOK it!! Keep it under 40 degrees celsius.
When warm add your cacao butter, little bits at a time, stirring.
When cacao butter has completely melted into the sweetener, add the cacoa powder gradually, continuing to stir all the time.
Use a wooden spoon to mix all together. Pour over fruit salad or dip absolutely anything in it!
Chocolate nuts’n raisins Stir raisins and nuts of choice into chocolate sauce recipe above. Spread on a plate or tray lined with waxed paper. Put in freezer for 30 mins to go solid. Break into chunks and enjoy! Won’t keep for long because you’ll scoff it!
Chocolate Dipped Bananas It's great to always keep some frozen bananas in the freezer. You can insert a popsicle stick in each banana before freezing for easy handling. Remember always to peel them before freezing or you end up with black-skinned slimy mush instead of creamy frozen delicious bananas!
Add any flavouring you wish. Try vanilla, cinnamon, chilli, camu-camu, goji-berries, peppermint essential oil, ginger etc. Pour into moulds, ice cube trays or any freezable container or simply spread on baking paper on a flat plate. Place in freezer till set. Keep in fridge or freezer.
Liquid Chocolate Sauce
Coco Loco Extravaganza Mousse
Peel bananas & cut each one in half. Stick them with popsicle sticks then place in a sealed plastic bag. Freeze overnight.
1 C ground cashew nuts (grind to fine powder) 1/2 C dates (soak in water 1 hr min to soften) 1/2 C raw cacao powder (adjust for richness) 2 Tbs agave or honey 2 Tbs coconut oil 1/2 C water with 1 tsp of pysillium dissolved in it (adds thickness to the mousse) pinch of vanilla pinch of salt juice of 1 orange 1 Tbs orange zest 1 Tbs maca 1 avocado
To go with chocolate dipped banana recipe above
Holding the popsicle stick, dip frozen banana in the sauce until completely coated. Place directly on greaseproof paper/glad wrap or roll each dipped banana in your favourite topping (sesame seeds, hemp seeds, goji berries, shredded coconut, cacao nibs) then back in the freezer until the chocolate has hardened *. * If you want a sauce that will stay hard at room temp then use cacao butter instead of coconut oil. Liquify it by shaving or grating the butter into a bowl. Place the bowl in another bowl of hot water and wait for it to melt.
Blend everything, adding the avocado last. Pour into either big bowl or separate serving bowls. Chill 30 mins. If by some miracle there's any left over hide it in the fridge or freezer.
NB - you'll want to double or treble this recipe!
The first time I met my dear friend Scarlett I had an avocado in my hand. She said to me "do you want me to turn your avocado into chocolate?" "Yes please" I said, fascinated! Hey presto, she returned in the blink of an eye with a small bowl of chocolate delight! I fell in love on the spot. Here's Scarlett's magic recipe... 1 (or more) big ripe avocado 1 Tbs raw cacao powder 1 Tbs agave or honey Use a fork or potato masher...chocolate magic! Add a dash of chilli, vanilla and cinnamon for extra delight.
Chocolate Pud 2 avocados 1 banana or 8 x dates (soaked in water to soften) or combination of both 1/4 C orange juice 2 Tbs (more or less) raw cacao powder sweetening: agave, honey, stevia if desired (it may be sweet enough with just the dates & orange juice) vanilla, cinnamon to flavour - Blend or use a potato masher to create a smooth creamy pudding.
Cacao Cupcakes 2 1/2 C walnuts 1/3 C cacao powder dash of sea salt Food process on 'pulse' keeping the mix chunky. .
Vanilla creme frosting 1½ C raw cashews or walnuts (soak in water 1 – 2 hrs) ½ C freshly squeezed orange juice 2 Tbs melted coconut oil 2 Tbs maple syrup, agave or honey ½ tsp vanilla After soaking nuts discard the soak water and rinse well with fresh water. Blend everything, scraping sides of blender down as necessary & adding more orange juice, water or some liquid coconut oil if too thick. Blend until fluffy and smooth.
Chocolate macaroon slice 3 C dried coconut (fine) 3/4 C raw cacao powder 3/4 C agave (or less) ½C cacao butter or coconut oil - or a mix of both Vanilla Salt
Then place in another bowl. Add 1/3 cup cacao nibs Food process 1 cup dates (soak 30mins prior to soften) till smooth then mix by hand into the bowl with other ingreds. Add a drizzle of agave or honey for extra sweetness. Spoon into cup cake holders or simply mould into small cake shapes. Frost if desired. Chill in fridge. Keep in fridge up to a week.
You’ll need to melt the butter/oil (if using cacao butter, grate the desired amount in a small bowl, then place bowl in a larger bowl or sink of hot water) Put everything in a large bowl & mix well... hands are good! Press into a dish and score into squares or roll into balls or any shapes. Can also be a great pie base. Place in fridge or freezer to harden.
I scream for ice cream
Vibrantly colourful, easy-as & utterly delicious
4 ripe frozen bananas (freeze the night before) 2 ripe avocados 1/2 C coconut oil (melted) 1/2 C sweetener (agave or coconut nectar work well) 1 vanilla bean (scrape inside out of bean) or 1/2 tsp powder or essence 3 drops mint pure essential oil Irish moss (optional for extra thickness) 1 tsp powder or paste
1½ C strawberries 1 C avocado diced ½ C dates (soaked, save water to blend with) Blend everything till smooth. Chill. Serve in individual glasses & top with slice of strawberry or more berries, cacao nibs & a dollop of cashew creme (see recipe pg
Food process everything till rich and creamy. Add a Tbs or two of nut milk if needed.
Banana Ice Cream This is the easiest dessert winner everytime! It's also my favourite breakfast with a big spoon of spirulina mixed in, what a way to start the day - with ice cream! Remember to only freeze RIPE bananas, unripe ones will not be tasty or sweet enough. PIC
Banana coco ice cream Another banana ice cream using cashews 1½ C cashews (soak 2 hrs, drain and rinse) 1 or 2 bananas ½ C agave or date paste 1 Tbs water 2 Tbs coconut oil 1/4 C – ½ C cacao powder vanilla
3 or 4 frozen bananas (freeze the night before) Take bananas out of freezer and let sit at room temp for 5 minutes. Cut into chunks and place in food processor. Process till smooth and creamy.
Blend everything till really creamy. Add a handful of cacao nibs for texture. Pour into glass shallow dish and freeze. A stir from time to time whilst it is freezing is not essential but may help it stay creamy and prevent icy particles forming.
Add anything you desire eg vanilla, cacao powder. Spirulina makes a wild green ice-cream!
Make a Frozen Banana Ice Cream Cake by just piling the frozen icecream onto a pie base. See pg 90 for base recipes.
Coconut ice cream 1 C water 1 C cashews (soak 2 hours, drain and rinse) 1/2 C agave or honey 1/4 shredded coconut 1/4 coconut oil (melted) Blend everything in a high-speed blender until smooth. Pour into a freezable container and freeze. You can take it out and stir from time to time then freeze until desired consistency. This ice-cream won't freeze solid - it stays creamy! For extra deliciousness as the mixture begins to freeze blend in some rich dark chocolate sauce (see pg ) then place back in freezer.
White goddess chocolate 2 C cacao butter (grate and gently melt using double boiler method) 1½ C coconut cream (see resources for brands available) ½ C raw honey or agave syrup (more if you want it sweeter) ¾ C peanut butter (Ok it's not raw but it's yummy. Or use a home-made almond or any nut butter) ¼ C lucuma powder 2 Tbs maca 1 Tbsp raw vanilla powder or 2 scraped vanilla beans In food processor combine all ingredients. Pour into a pie dish or individual moulds (ice cube trays work well) and place in freezer. Take out as and when you want to be blissed out.
s e c i l S / s l l a B s s i l B / s e i Cook Any combination of dried fruit & nuts/seeds. Ratio 50:50 or if you want a slightly drier mix use more nut/seed & don’t soak the dried fruit prior. Play with combinations like walnut/apricot, date/almond, sunflower seed/date, fig/ pumpkins seed. If you want the mix a bit chunkier food process nut/seed first leaving slightly coarse then add dried fruit and process till a sticky ball occurs. If extra sweetness is required (not usually necessary) add a drizzle of agave or honey. Add flavourings - vanilla, cinnamon, maca, cacao as desired. Keep these in the fridge airtight for up to a fortnight.
Cashew Apricot Blisses
Nut & Date Balls
1 1/2 C dried apricots 1 1/2 C raw cashews 1/2 C desicated coconut (fine) 1/4 tsp ground cloves 1/2 tsp ground cinnamon 1/2 tsp vanilla essence pinch of salt squeeze of orange juice zest of an orange (the finely grated peel)
2 C dates (soak 30 min to soften) 1 C almonds 1 ½ C shredded coconut juice of ½ orange 1 tsp cinnamon vanilla essence Process nuts in food processor with S blade, keeping them a bit chunky . Add 1 cup coconut, cinnamon, vanilla and pulse again. Add soaked dates, one by one and process till everything is mixed well. Roll into balls then roll each ball in the remainder of the dried coconut.
Spread apricots on a plate and place in freezer for about 15 minutes - this helps to reduce stickyness for next step Remove from freezer and chop roughly to fill 1 1/2 cups.
Store your balls airtight in the fridge and they’ll last a fortnight. Or freeze them.
Place cashews in food processor with S blade and process until nuts are roughly ground. Add all other ingredients and process till mixture starts to form a sticky mass. If necessary after a few minutes processing add a tiny bit of water or squeeze of orange juice to assist. Form into small balls. You can keep them plain or roll in coconut or orange zest. For a colour sensation roll the balls in some beetroot juice. Refrigerate if not devoured immediately.
When rolling balls, dip your hands in water from time to time to stop them getting so sticky. 90
Mesquite is a delicious molasses/caramel flavoured high-protein powder superfood. A traditional native American food, it comes from the pod of a plant and is rich in calcium, magnesium, iron and zinc. Perhaps best known for its strong anti-viral properties, it's very high in Lysine and is also a low GI food and blood sugar stabiliser. Mesquite has a naturally sweet flavour so this recipe, with just a few dates makes a delicious high energy, highly nutritious snack. If you need it sweeter, just add a drizzle of agave or honey. PIC
Maca is superfood for your hormones! It's an adaptogen root plant meaning it works on the body according to the needs, age and gender of the person taking it. It encourages the glands within the body to produce the required hormones by balancing the pituitary and hypothalamus. Maca affects the entire endocrine system, including the sex glands, adrenal, thyroid and pancreas. An indigenous superfood of the Sth Americans, it's been used for hundreds of years as a powerful aphrodisiac and energy enhancer. Some folk notice a dramatic (and very pleasant) increase in libido within a couple of weeks of taking it. Get your lover on it too!
1 1/2 C Almonds 1 C cashews or any other nut/seed 1/4 soaked dates 1/2 C mesquite powder 2 heaped Tbs maca 2 heaped Tbs cacao powder 1/4 tsp vanilla 1 tsp cinnamon dash of salt
Â˝ C cacao butter (melted) 3/4 C soaked cashews ( soak in water 1hr to soften) 1/3 C maca powder 1/4 C agave or honey or 3 Tbs coconut sugar dissolved in 1/4 cup water (or sweeten as you prefer) Â˝ C cacao nibs (optional) - Place maca powder in food processor.
In a food processor process the dry nuts first. Then add other dry ingredients. Add dates one at a time till the mix begins to stick together. Form into balls. Will keep in the fridge for up to a week.
Add cacoa butter slowly while food processor is on. Stop and scrape inside of food processor to get mixture off the sides. Add cashews and sweetener and process till smooth. Place mixture into a large bowl and add cacao nibs by hand (optional) Roll into bite size balls and place in fridge to set.
raw bite The flavour of Maca tends to change over time and become slightly bitter if kept for more than a few days. Just another excuse to eat it all straight away!
Figgy Chia Bites 1/2 C chia seeds (grind half, leave the other half whole) 1/2 C lemon juice 1 Tbs lemon zest 8 dried figs (soak to soften and chop roughly) pinch of sea salt drizzle of coconut oil Food process all ingredients. Press into baking paper lined tray. Chill in fridge then cut into bite sized squares.
Halvah Balls These are rich and nourishing. 2 C hulled sesame seeds (the white ones) Just under 1/4 C melted coconut oil 2 heaped Tbs honey or agave (more if you have a sweet desire) dash of vanilla Grind seeds in a coffee grinder (Tribest Personal Blender works well for this - see Resources). Place in bowl. Add enough oil and honey to bind and roll the mixture into balls or for a quicker idea, just press into a dish and score into bite sized pieces. Put in freezer to harden. Store in fridge or freezer. Options â€“ add 2 Tbs cacao powder and another Tbs honey for chocolate halvah balls.
Pies/Cakes Irish Moss – a seaweed, it's used a lot in raw desserts as a relatively tasteless (in small quantities anyway) very effective thickener. Comes in powder form or dried as a moss. For easy use, soak the dried moss in a jar of water overnight then blend well. Store in fridge and use a tsp or two when needed.
The basic base Any combination of nuts/seeds and dried fruit 2/3 to 1/3 ratio, dash of salt/vanilla 1 C almonds 1 C walnuts 1 C buckwheat (sprouted & dehydrated) OR 1C sunflower seeds 1 C dried coconut 1 C dates (pre soaked) 1 C sultanas (pre soaked) 1 C figs (pre soaked)
Apple Pie Filling 6 tasty tart apples cored and diced 2 Tbs lemon juice ½ C raisins soaked ½ C honey or agave syrup dash of vanilla 1 tsp each cinnamon, nutmeg, clove
Fillings Creamy/cheesecakey – use cashews, bananas, avocados - blend or food process Fruity – fresh fruit, blended or sliced
Icings / Sauces Cashew Creme 2 C soaked cashews (soak 2 hours, drain/rinse), 1 C water, ½ C agave. Blend till smooth.
cacao powder, cashew creme, coulis, yoghurt
Coulis ½ C fruit (oranges, berries), 1/4 C agave or date paste, 1 tsp lemon juice. Blend till smooth. Go for colour and strong taste – tart or sweet.
Orange Goji Coulis Soak 1/2 C goji berries in freshly squeezed orange juice overnight. Add a Tbs of agave, a dash of vanilla and blend till very smooth.
Extras Lucuma – a pale coloured superfood powder with a delicious citrus flavour, makes desserts extra creamy. Great in icecream and cheesecake fillings.
Apple Mix Put everything in a bowl and leave to marinate 1hr minimum. Then place in food processor or blender & pulse, leaving the mix slightly chunky.
Psyllium – the husk of the plantain plant. A tasteless fibre bulker found in 'Metamucil', a well known product to stimulate the bowel and assist with constipation. A Tbs added to raw desserts works wonders as a flavourless thickener for cake fillings, mousses or sauces.
To assemble - Put thick layer of apple mix on pie base, add generous layer of cashew creme then drizzle with orange goji coulis. Sprinkle with cinnamon or dried coconut. Delicious with frozen banana ice cream pg 96. 94
Strawberry Mousse Pie Basic base Either press into one large tin or make individual tart bases. Filling 1 C soaked cashews (soak 1 hr, drain and rinse) 1½ C strawberries (or any other berry) juice of ½ lemon dash salt 2 Tbs agave or honey
Blend or food process all ingredients adding cashews slowly. Unless you have a Vitamix, you're best using a food processor. You’ll need to keep scraping the sides down as the mix will be quite thick. You could also use a little more liquid (strawberry juice if using frozen berries, water or lemon juice) and then add 1 or 2 Tbs psyllium to help it thicken.
Lemon Cheesecake Basic Base Almond/buckwheat/date. Food process pulse the nuts and buckwheat making sure to leave them somewhat chunky. Add the dates but don't over-process - leave the mix a bit chunky for a textured base. Add a drizzle of coconut oil if it's not looking like it will stick together. Press into spring form cake tin. Filling 3 C cashews (soak 1 hr, drain and rinse) 1 C lemon juice (I juice the whole lemon, skin and all) 3/4 C coconut oil (melted) Â˝ C agave or honey 1 Tbs psyllium 1 Tbs lucuma powder dash salt dash vanilla Lots of finely grated lemon zest (try dehydrating lemon peel till totally dry then grinding in coffee grinder or Tribest Blender*. Store in airtight container for ready to use zest. Food process cashew nuts and lemon juice till smooth then add everything else, leaving the oil and psyllium to last. Process till really creamy and smooth. Pour onto base. Freeze 30 mins then store in fridge. * This gem of a machine serves as a small personal blender, ideal for a one or two person smoothie and also as a grinder. It's available from Pure Wellbeing (see resources pg) and comes with 2 large blending containers and 2 small containers - which each have lids. The design allows you to blend, flip the container, whip the lid on and tavel with it. Additonal extra large container and a spill-safe sipping mug are also available.
The Richest Most Decadent Chocolate Mousse Cake on the raw planet Base 4 C almond flour (process the dry raw almonds in a food processor till a flour) 1 1/4 C dates (soaked) 2/3 C raw cacao powder dash of salt
(if making two layers use this filling to stick them together before adding the top mousse layer) Blend 1 C dried apricots (soak in water to soften then drain, saving the liquid to toss in a smoothie or another recipe later) with juice of 1 big lemon and enough water if necessary to allow for blending. You want this filling a thick jam consistency.
Food process the above till it forms a doughy mass. On its own this quantity will make quite a thick base so if you wish you can split it into two and make a two layered cake. Press 1/2 of the mix into a springform cake tin and put in the freezer - put the other half aside.
Spread on cake base. Use remaining base-mix to make another layer - press it gently onto the frozen base and apricot filling. Mousse Topping: 1 C ground cashew nuts 1 1/2 C dates (soaked) 1 large avocado chopped 1/3 C raw cacao powder 1/4 C fresh squeezed orange juice 1/2 C melted coconut oil 1 Tbs psyllium agave or honey to taste dash of salt dash of vanilla dash of cinnamon dash of cayenne or chilli Place everything in the food processor and blend until smooth (adding coconut oil and psyllium last). You want a really rich thick mousse - if it's too runny add less orange juice or more psyllium. Spread onto cake base. Place in freezer 1 hour for coconut oil to set. Decorate with flowers, cacao nibs, shredded coconut. Will keep airtight in fridge for one week - guarantee it won't last that long! 98
Healthy Trail Mixes for snacks, dessert toppings, breakfast additions.
Base 2 C sunflower seeds 2 C pumpkin seeds 1 C dates (soak to soften) Juice of 1/2 lemon or orange Start by processing seeds, then add dates one by one. Leave the mix slightly chunky. Press into a pie dish or cake tin or form into a pie shape and place on a flat plate. Cover and refrigerate. This will keep for a few days like this. Remember you can use any combination of seeds and/or nuts. Nuts are genrerally denser and richer and more acid-forming than seeds. They tend to be more expensive also. Seeds are not as rich but are as highly nutritious as nuts. Topping 1 C frozen blueberries 1 or 2 bananas 1/2 C shredded coconut 2 Tbs agave or honey 2 heaped Tbs cacao powder juice of 1/2 lemon or orange (to preserve the banana and to help blend) dash of vanilla Blend everything. Add some soaked dates or more agave/honey if you want it sweeter. If the mix is too runny add more coconut or 1 Tbs psyllium to thicken. Pour onto pie base. Top with fresh berries, cacao nibs, gorgeous edible flowers. Refrigerate.
Dried Fruit – choose organic whenever possible. The exception as a general rule for safe non-organic dried fruit are sultanas, raisins, dates and some prunes. In New Zealand these tend to be the only non-organic dried fruits free of toxic sulphites (sulphur dioxide etc) and other preservatives. Read labels carefully. Apricots, mango, papaya, banana etc found in stupormarket bulk bins almost always contain sulphites and very often colourings along with other additives and often sugar. Seaweeds – karengo (soft), wakame (dry and crunchy but if you soak it in some water it will quickly swell to four times the original amount and be soft and slippery) Nuts – choose fresh raw and organic. Almonds are the most alkaline forming of all nuts, brazil nuts are rich in selenium. Macadamia and cashew nuts are high in good fats and have a creamy texture. Seeds – again, fresh raw and organic. Sunflower (cheap and highly nutritious), pumpkin (very nutritious, rich in iron/zinc. New Zealand organic pumpkin seeds are sensational, dark & rich flavoured compared to the pale tasteless ones found in other countries). Superfoods – goji berries, cacao nibs, mulberries Other – coconut flakes
y c i u J R aw & Apple Cider Fizz
Sunshine Lemon Tea
1 Tbs raw apple cider vinegar Sparkling mineral water (cold) Dash of honey or agave syrup (optional) Sprig of mint
2 lemons - cut into chunks including skin. 1 bunch fresh mint 4 Tbs honey or agave Warm fresh water
Mix in a tall glass or make a jug of it for a refreshing delicious and healthy digestive aid.
Big glass jug Mix all ingredients. Cover & leave for a few hours. Strain & enjoy at room temp or chilled.
Sparkling Orange Soda
2 sweet apples 1 lemon or lime Sparkling mineral water
juice: 3-4 oranges 1 lemon 1 lime
Juice the lemon and apple. Pour into a tall glass. Top up with sparkling mineral water.
Pour into individual glasses or a jug and top up with sparkling mineral or soda water.
Lemonade Juice of 1 whole juicy lemon 2 C water 1 Tbs honey or agave (to taste) sprig of mint - crush the leaves ice cubes if desired Stir everything together in a tall glass. Add sprig of mint.
Sparkling Pineapple Juice
Juice a pineapple on its own or combine with orange juice. Top with sparkling water.
For when tomatoes are plentiful and cheap. Fresh icy and spicy tomato juice on a hot summers day is unbelievably good!
Delicious with a squeeze of lime.
Marvellous Melon Juice Melons are great to juice. They have a phenomonally high water content so you get lots of juice, they're very rich in Vitamin C, naturally sweet and mix beautifully with most other fruits. Try watermelon, honeydew, cantaloupe etc. Beautiful with summer berries. You may wish to just blend instead of juice, especially if mixing with berries. Chill. Serve as a sweet soup in a bowl. Garnish with edible flowers such as nastutiums, rose petals, pansies, dandelions.
Lemonade Blush PIC 4 C chopped watermelon (or just do the whole melon!) juice of 2 large lemons 1 C crushed ice 1 tsp freshly grated ginger Blend everything till smooth. Garnish with mint.
4 - 6 large ripe tomatoes 1 rib celery 1/4 cucumber dash of sea salt and pepper dash of Kaitaia Fire or cayenne pepper to taste. Juice then add seasonings. Chill. Serve in tall glasses with ice and a sprig of mint or basil. Add some beetroot for a dynamic blood red look!
Winter rawness 1 Many people find the winter months a challenging time to be raw. I believe a number of factors contribute to this including:
2 The far less variety of raw produce available in NZ during winter! 3 An emotional/psychological connection with ‘hot/comfort’ foods during colder months
reduce these cravings the following can be helpful: * Tosource as much variety of produce as is possible plenty of cardiovascular exercise to increase * get circulation as much sunlight as you possibly can every day. * get Let sunlight (or at least natural daylight) enter the eyes (throw away the sunglasses) as this stimulates the pineal gland which affects your immune system. Let sunlight touch as much naked flesh as possible ideally for a minimum of 20 minutes each day.
often reduced exercise regime leading to reduced 4 An circulation. Folk often stay indoors more and are far more sedentary over the winter months. The body then feels colder, due to this lack of circulation and the desire to eat cooked foods occurs due to number two above..
a high-raw diet adding in plenty of foods * continue which increase circulation eg spices, herbs, superfoods.
Unfortunately what tends to happen is that as people reduce the amount of raw (that is food which is alkalising, detoxifying and high in antioxidants, vitamins and minerals) during the winter months, their overall health & immune system suffers leading to colds and flus and a myriad of other symptoms which indicate the body is in a state of high toxicity and low immunity... Lack of sunlight (Vitamin D) also plays a huge part in many people's reduced feeling of wellbeing at this time. It often becomes a vicious unhealthy cycle, the more depressed we feel, the harder it seems to be to make healthy positive choices for ourselves.
include more ‘dense’ foods, e.g. sprouted grains, root * veges, crackers, breads. These will act as your 'com-
So if you're unable to move to the tropics during winter (and I strongly reccommend this option!) I want to assure you you're still very much able to continue an all raw or high raw diet and that your ‘craving’ for hot soups/stews/pies is a completely emotional response and not a physiological one! Have you ever heard a cow/horse/sheep muse 'oh, it's winter, I need to warm my grass'?!
Ginger is a stimulating and anti-inflammatory herb and
fort' foods during the colder months. include more fats and oils than you would in the * warmer months. This is important. Coconut oil, hempseed oil and more nuts and seeds which have high fat content. remember green smoothies and soups are the easi* est, most efficient way to consume greens, especially if salads are not so appealing this time of the year.
Warming Winter Foods long used to ease nausea and vomiting, colds, the flu, motion sickness and to reduce joint inflammation. Drinking a hot tea made from ginger can increase cardiovascular circulation and bring warmth to the body. If you have cold symptms or poor circulation in the hands and feet drink the tea and also put some in the bath. Both the root and dried powder can be used.
traditional Maori medicine Kumerahou was used as a blood purifier and remedy for bronchial and kidney complaints. Due to its high saponin content, if you rub the leaves and flowers together it creates a lather which has high microbial properties. Harder to source in the wild in the lower north island but the dried leaf can be purchased from health stores and herbalists.
Cayenne – my favourite spice, the powdered form of the chilli pepper. Its active ingredient is Capsaicin, very rich in Vitamin C and Vitamin A (beta carotene). Reduces inflammation, increases circulation and metabolism and stengthens the immune system. 1/4 tsp 2 or 3 times a day, in a juice, smoothie, sprinkled on food is incredibly therapeutic.
Olive Leaf & KawaKawa Tea
Strip a branch of olive leaves and tear or cut with scissors into smaller pieces. Place in saucepan or pot (clay is ideal) and add a handful of Kawakawa leaves, shredded. Top the pot up with pure cold water and bring to a simmer. Turn off the heat or leave on low for 10 minutes or longer. Enjoy with honey and lemon. Heat as desired or drink cold. Have 1 or 2 cups daily as a great winter health tonic.
Lemon, Honey & Ginger - never underestimate
Fats – avocados, nuts, seeds, oils (hemp, avocado, coconut, chia)
this SUPER DRINK! Choose a high quality honey (raw manuka my favourite), plenty of ginger (powder or freshly grated) and add some cayenne for extra kick and warmth. Add garlic for extra immunity.
Kawakawa – a traditional medicinal plant of the Maori found growing wild throughout the North Island and parts of the South. The heart-shaped green shiny leaves of this native tree can be used to make a tasty tea infusion. You can pick and dry the leaves or just use them fresh. Add hot water and steep the leaves for 10 mins before drinking. Also known as the Pepper Tree due to its peppery taste, kawakawa leaves are easily identified because they are usually full of holes where insects have nibbled, they being well aware of its therapeutic benefits. It's great for the lungs, liver and bladder. The berries found during summer months can also be eaten. Olive Leaf – the extract is available in health stores. Cheaper and easier, find an olive tree, strip a branch and make your own tea. Kumerahou – another wonderful native plant. In
Cacao Chilli Milk - make almond milk in blender with soaked almonds and pure water (1 C soaked almonds to 3 - 4 C water blend well). PIC Add 2 Tbs raw cacao, maca, mesquite (high immunity superfood), lucuma (superfood powder rich in Vitamin C which makes things creamy). Then add chilli or cayenne (great for circulation), cinnamon, vanilla, cloves (warming) and honey or agave to sweeten. Optional extras - melt some cacao butter for utter decadence and richness and slippery elm powder for its thick texture and malty flavour and briefly blend. Warm in a pot very gently - if you can hold your finger in without burning yourself, it’s roughly about 43 degrees Celsius.
... are just that! Super Foods! Superior Foods!
Super raw foods Foods that are super nutritious and contain massive amounts of energy and super goodness.
Kiwi Fruit – this is truly one of New Zealand's greatest superfoods. Higher in Vitamin C content than any citrus (including oranges and lemons) this potent fruit has immune-boosting properties and also acts as a gently effective mild laxative. For anyone who suffers from constipation, have three ripe green kiwis before you go to bed each night. They're also rich in digestive enzymes so great to have with meat or fish protein to aid digestion. PIC
Some of the most common superfoods grow wild in places like South America: Camu Camu Cat’s Claw Maca Purple Corn Others in tropical climates: Cacao (the cocoa bean - where chocolate comes from!) Mesquite Noni Coconuts
Manuka Honey – a highly medicinal “active” honey with incredible healing properties, not to mention absolutely delicious! Aloe Vera – found alongside coastal areas throughout the country especially in the North Island, this intensely bitter prickly succulent is commonly known as the best thing to soothe sunburn and any wounds, especially burns but is also fantastic to eat. Its antiinflammatory, anti-viral and anti-fungal properties are incredible. I'd rate it the most valuable plant alongside garlic for overall healing and recommend taking some every day. You can juice the whole leaf or add an inch or two to your daily smoothie. It's an acquired taste, so remember it's medicine and you will get accustomed to the bitterness the more you have.
And others are the fruits, seeds or leaves of other plants grown elsewhere: Goji Berries Lucuma Gubinge (aka Kakadu Plum) Acai Nopal Grasses (wheatgrass, barleygrass etc) Every country has its own Superfoods. NZ has its share of some amazingly potent superfoods:
Kawakawa – a small tree with heart-shaped leaves. Maoris have long touted its wonderful benefits for a healthy heart (hence its shape) and as a lung and liver tonic. Easily identified because the leaves are usually full of holes where insects have nibbled. From the pepper family and often referred to as Peppertree. PIC
Karengo – a delicious, mineral rich, really nutritious sea vegetable harvested from the shores of Kaikoura in the South Island. It's soft and a deep purple colour. Sprinkle it on salads, smoothies, soups or eat it straight out the bag. Bee Pollen – New Zealand has some of the best bee pollen on the planet.
Kumerahou – a native plant used traditionally in Maori medicine as a blood purifier and remedy for bronchial and kidney complaints.
Kumera – New Zealand's native sweet potatoe and one of New Zealand's greatest superfoods. The three different colours (orange, red and golden) offer a significant range of antioxidants and kumera is rich in Vitamins C, A and E. Puha – Also known as Sow Thistel, there are a number of types and all look slightly different depending on age, variety and soil conditions. Usually it looks a little like dandelion and grows all year around in New Zealand. Puha is rich in vitamin C and other antioxidants. Young puha leaves and stems are quite bitter. In bigger, older puha, the leaves seem to lose some of their bitterness and the stems emit a milky substance containing saponins. Young and old leaves and stems can all be used raw as salad greens and is a useful substitute for spinach in any recipe.
Wild weeds All wild weeds are superfoods. They are some of the most vital and potent living plants on the planet and if you don't have access to non-sprayed/chemical free weeds, have fun starting a weed garden and get cultivating. It doesn’t take long to grow a beautiful plot of dandelions, puha, nettle, chickweed, nasturtium and plantain. All these are high nutrient-dense plants, rich in iron, magnesium and chlorophyll. Pick some fresh each day and toss them in your salad or smoothie. If picking them wild ensure they're grown well away from toxic road fumes and in no-spray areas AND be sure to educate yourself as to which weeds are edible – some are highly poisonous and can make you very sick! Most weeds once picked will wither fairly quickly so best used immediately after picking and if you need to keep them awhile, wrap them in a damp tea towel and put in a cool place until used.
raw bite Creating a smoothie gives you the ideal situation to sneak in whatever superfoods or ‘medicine’ you want kids (and big kids) to eat as most things will be heavily disguised in the sweet fruity flavour. With superfoods, always start with very small amounts (1/4 or 1/2 tsp) to get your child used to the taste if it's something with a strong flavour like spirulina and also to see how they react to it. Remember some superfoods are awesomely potent and only a little is needed especially for little bodies.
Raw Socialability – how not to be a social outcast Isn't it anti-social to be eat a raw diet? I've heard This concern voiced a great deal over the years and I really feel it's not such an issue these days. There's a much greater acceptance now of peoples' dietary preferences than a decade ago and almost everyone these days either has a particular preference for their food (carnivore, vegetarian, vegan, glutenfree, sugar-free etc) or is pretty accepting of other peoples' choices. I prefer not to give myself labels so I see myself as a “Free Eater”, someone who eats what they want, when they want but with a conscious awareness of how my food choices will affect me. After a year of 100% raw in 2003 I knew that a raw diet made sense to me on every level so it's remained my primary dietary preference. My family understand and support my food choices and my friends are pretty much aligned and like to eat what I eat so I guess I’ve never really found it much of a problem. I make great salads! If I go to a social gathering, I take a delicious salad, garnished with wild flowers/weeds, topped with stuff like seaweed - just like I'd make for myself at home. It's usually a more comprehensive, interesting looking salad than many folk are used to, sometimes i'm lucky and get to scoff the lot but usually it either becomes a talking point or people want the recipe. Or I take things like flaxseed crackers or kale chips which are utterly delicious and unusual – again most people are interested. I have yet to meet anyone who doesn't feel better by increasing the amount of raw in their diet and I find it a very rare occurence to meet anyone who says they wouldn't like to improve their health or energy levels in some way. The average intelligent person knows without a doubt that what they eat directly affects their health.
So my tips for hanging out with cooked-food friends include:
1 Take something utterly delicious and sensational-looking - even if it's not a pot-luck, take something which you can eat yourself and share with the others. Raw desserts are great for WOW-ing newbees to raw food.
2 Refrain from going on (yawn) and on about raw food
and how healthy it is no matter how excited you are about it. If folk are genuinely interested, enlighten them, otherwise if you're preaching (especially to family members or those in less than optimal health) you may well become a social outcast.
3 and if you are educating others, speak from your own experience – people who know and love you will be far more interested in hearing about your personal journey rather than facts and figures.
Tips for going out to restaurants:
1 simple....request the waiter to ask the chef to make you a big (important you emphasise the BIG - only raw foodies truly know how to make substantial salads and chefs are renowned for making 'side' salads) salad.
2 be friendly and enthusiastic and make sure they know that this is your MAIN meal and you are hungry!
3 tell them all ingredients are to be RAW but they can create whatever they like for you. Depends on the chef of course - many are delighted with the creative challenge and others will consider you a pain in the butt.
But I have had some amazing and memorable salads from obliging happy chefs. You may need to check they know what raw is... my request has been met with questions like “oh and would you like some salami/bacon/croutons...in your (raw) salad?” One Chinese restaurant stands out for taking an eternity to produce a salad after the dear young waitress kept repeatedly coming out the kitchen asking “is mushroom ok raw? is broccoli ok raw? is cauliflower ok raw?” She was gob-smacked by my request and it took forever (over an hour) in the making but when it emerged finally, the HUGE platter (there were two of us) was an absolute work of art – with each piece of vegetable intricately carved into flowers, shapes, rosettes etc. Almost too wonderful to consume!
4 Be prepared however that some places will produce you a small bowl of iceberg lettuce, a single slice of cucumber and a wedge of tomato - and request a BIG price for it. So, depending on your mood and your upbringing (bolshy/passive-aggressive/rude/don't make a fuss dear) you can also do what I rapidly learnt to do and that's to supplement with your own BYO stuff. Michael and I have been known to unload our ‘picnic’ in restaurants, piling the table high with avocados (which by the way restaurants will never give you the likes of such huge ripe juicy ones you can provide yourself so always take your own), seaweed, nuts, sprouts and yes of course, Kaitaia Fire. We've never been kicked out nor asked to put away our contributing picnic and sometimes we've just felt the need to express that we were on a ‘special diet’ and hoped they didn't mind clearing away the extra compost material.
5 One other note is to beware the dressing!
Usually this is some canoloa-loaded toxic goo loaded with colouring, flavouring and msg, not to mention sugar. Or it may be Paul Newman and his chemicals. So 'hold the dressing' is a good line to use if it's an issue for you. Ask for a lemon to squeeze – every restaurant should have a lemon somewhere in the kitchen – and/or some plain olive oil.
Raw Bite – Flying Raw Many folk aren't aware that when you book your flight you can request a FRUIT PLATTER instead of an airline meal. A travel agent client told me this some years ago and since then I've had some fabulous mile high 'meals'. Usually I'm the only one on the flight gorging fresh pineapple, watermelon and other tropical fruits and I get envious stares from fellow passengers. I've also had some hideous platters - completely unripe fruit, sulphur-dioxided dried fruit and sugared tinned fruit - but more often than not they've been pleasant. Remember you can always BYO on board also and a bag of fruit is excellent flying nourishment, being high in water content. Just beware the sniffer dogs when you land in New Zealand after an in-flight mango feast. I was practically mauled by an on-duty beagle whose custom officer handler rather embarassingly informed me the pooch's favourite food was mango and did I happen to have any on me? About 8 sweet juicy Balinese mangoes IN me was my answer and the scent was all over me and my bags!
Raw Pussies ... and Pups Wild animals usually live to a ripe old age if they don't die fighting for territory or food or from natural disasters in their environment. They rarely if ever get diseases like cancer, diabetes, heart and other organ diseases like humans do and like domesticated dog and cats do. Cats and dogs frequently die from kidney and liver failure and stomach, pancreatic and bowel tumours - because they're fed a cooked and processed diet which is completely unatural and unhealthy for them. Animals in the wild are not overweight either. Domestic pets often are and it's downright cruelty. It's a privilege to care for our pets and we owe them the best nutrition and best lifestyle we can provide. Pet food manufacturers and vets have financial agendas just like human food manufacturers and will lie, cheat and misinform in order to sell their 'poison' to our pets.
existence by slowly increasing the amount of raw in its diet. Cats and dogs are creatures of habit. Introduce real, raw meat slowly and in small amounts - trickery goes a long way! Just get rid of the processed meat, biscuits and commercial pet “food” as soon as you can. (Check out Nexus Magazine’s articles on commercial pet food, it’s a shocking, eye-opening reading www.nexusmagazine.com/index.php?searchword=pet +food&ordering=&searchphrase=all&Itemid=44&optio n=com_search)
Raw Pet Tips mash some avocado in their food on a regular basis. Rich in Vitamin E, avocado is great for their coats and health in general.
Do your research on what's actually in the food you feed your animals. If you want more information on this, check out Dr Frances Pottenger's study (1946) with cats which shockingly reveals the degenerative and devastating effect of cooked, processed food over a ten year period. Please please educate yourself on what you are or have been feeding your pet - you may well be horrified. Every animal's natural diet is fresh, unprocessed and UNCOOKED. Cooked food is poison to all animals and yes, to humans too. Isn't it strange that a raw diet is considered "alternative" or "extreme" when over 10,000 species eat a raw diet and man is the only species on the planet eating a cooked one. And who's weird?
whisk a raw egg with other food once a week for them melt some coconut oil in your hands and massage it through their fur. They may just eat a teaspoon straight from a saucer but if they don’t, they’ll lick their fur and ingest the benefits of this fabulous oil. This is the best thing to prevent fur-balls and keep coats outrageously soft and shiny. Ensure you use a good quality raw organic oil. It's anti-fungal, anti-viral and anti-bacterial, great for boosting immunity and weightloss too. sprinkle a little savoury or Brewers yeast on their food a few times a week. It's not raw but is very high in Vitamin B and minerals and helps repel fleas. Most animals will enjoy the cheesy flavour. Our cats get a teaspoon with each meal.
Do you know the quote - “it’s easier to change a man’s religion than his diet" (Margaret Meade)? Well I reckon it’s easier to change a man’s diet, than his cat’s. Having said that, it IS possible! You can transition your pet towards a much healthier and happier
* raw bones are the best things for dogs and cats healthy teeth & gums * add ground up flaxseed once or twice a week – 1 tsp for cats, 1 Tbs for dogs mixed with food. regular de-fleaing with a flea comb keeps the critters under control. DO NOT believe what vets say about commercial chemical stuff like Frontline etc. This stuff is highly toxic and poisonous and goes straight into your pet’s bloodstream. Over time this damages their immune system and affects their health just like it would if you rubbed it into your skin. There’s huge money in this racket. The truth is the healthier your pet is, the less fleas will be attracted to it, so feed your pets natural food, keep them toxin-free as much as possible and don’t waste money visiting vets.
Raw Dog Food Recipe 1 cup raw meat (beef, lamb, offal, poultry) 1 cup raw pureed veges (anything - carrots, celery, greens, kumara - variety is important) These veges must be pureed or blended really well. 1/4 C raw hemp meal 1/2 tsp kelp powder 1/2 tsp garlic (crushed) 1 tsp oil (olive, flax, hemp, coconut) optional – add 1/4 cup cooked brown/red rice or buckwheat, quinoa, lentils (cooked or sprouted) Mix all together. Keep in the fridge.
Raw Cat Food Recipe 1 cup raw meat (lamb, beef, goat, venison, chicken, duck, rabbit) 1/4 cup organ meat (heart, liver, kidney - either or mixture of each) a few gizzards (great for teeth) 1/4 cup finely grated veges (carrots/pumpkin best) 2 Tbs raw hemp meal 1/4 tsp kelp powder 1 tsp oil (coconut, hemp, olive) 2 raw eggs Mix all together. Keep in fridge.
raw bite We have a theory that pets who are fed a cooked/ processed diet and treated with toxic substances (including vaccinations) are much more likely to be the pets that people are 'allergic' to. My cats, 7 year old sisters Kali and Parvati, are raw eaters and have never been treated with toixc flea poisons or visited a vet and many visitors have commented that they are normally allergic to cats, but that they feel fine around Kali and Paravati. Makes sense.
Enjoy CREATING! Let go of perfection – things will turn out differently every time you make something, usually more so than conventional cooking. EXPERIMENT! For more flavour instead of using water try seaweed soak water, sundried tomato soak water, coconut water, vegetable water (blend 2 cucumbers/1 tomato/1/2 cup lemon juice).
e g a p y t r a P Raw food looks so beautiful & pretty!
2 cups raw nuts (almonds / cashews / walnuts / macadamias) 1/4 cup, or less, of fresh liquid (water / orange juice / olive oil / coconut oil)
The colour & pizazz of a raw spread will brighten any party with the greatest of ease – just add flowers & let the fresh vibrant live rainbow colours sing for themselves!
Grind the dry nuts in a Vitamix, food processor or coffee grinder or Tribest Personal Blender till a fine meal then add the liquid sparingly, just a little at a time. Stir well. Will keep 5 – 7 days in fridge in an air tight container.
Stuffed Veges – capsicums, mushrooms, tomatoes... slice the veges, scoop out the innards or seeds and stuff with dips (guacamole, hummus) or grated veges, salad, even thick smoothies. Top with sprouts.
Bamboo fruit skewers Pineapple, mandarin, orange, banana, grapes, apple, pear, persimmon, feijoia, dried fruit (apricots, figs, banana, dates) & bliss balls all look great on skewers.
ChocoNut Spread 1 C almond butter 2 heaped Tbsp cacao powder 1/4 C agave or honey
Party ice cubes
Mix everything together. Spread on everything - apples, persimmons, pears, crackers, anything..!
Fill ice cube trays with fresh pure water. To each cube add either bits of: kiwi fruit strawberries blueberries grapes mango, apricot, pineapple edible flowers - rose petals, pansies, nasturtiums, dandelions, clover
A Super healthy body builds a super healthy brain and a super healthy immune system results in HIGH ENERGY!! The amount of energy you have is the best barmometer for your health. How much energy do you have? If you want more energy and want to feel MORE ALIVE, if you want to achieve an EXTRA-ordinary level of health & wellbeing, then GO RAW!!
The Coolest Bowls in the Raw Planet You need 2 bowls that are ok to freeze â€“ pyrex is good, crystal is not, I tried that once, it took a long time cleaning up after it had exploded in the freezer. One bowl needs to be a bit smaller than the other.
petals, leaves, anything pretty or interesting. Go for bright colours. Some will float and some will sink to the bottom. Carefully place both bowls in the freezer and freeze overnight.
Place one bowl inside the other & fill the space between the 2 bowls with water. The bowl in the middle will rise with the water level & bob around. You can place some cellotape across the diameter of both bowls to hold the centre bowl in place if you want a really symetrical ice bowl. Weigh the centre bowl down with a stone or freezable weight of some sort so that it just floats just off the bottom bowl.
To create your ice bowl, simply thaw both bowls slightly by placing the large bowl in some cool water to melt it gently so you can release both bowls. You will be left with a solid ice bowl complete with flowers inlaid in the ice. Use to serve fruit salad, berries or any cold dessert.
Your middle smaller bowl will be empty (other than your weight). Now you can decorate the water with
NB: remember to place your ice bowl on a small plate before serving as it WILL MELT slowly! If you fail to do this you'll have a big puddle on your hands.
Resources & guidance (yet to come) websites books dvds equipment produce social groups - Mana Living Food Lovers, Wgtn Living Food Lovers, Raw NZ,
The End & The Beginning ... So now you have some recipes, some knowledge and hopefully some desire to continue your raw journey. I wish you a ton of fun, love and juicyness all ways. Blessings and the greatest of extraordinary health and happiness. Jules
For everyone who desires to be healthier and who yearns to dance on a healthier planet this book offers delicious simple raw recipes along with an abundance of inspiration and wisdom to guide you into embracing your raw spirit. Whether you're a seasoned raw foodie or a curious newcomer, there's teasers and tasters and treats and sweets for everyone. Jules Barber, nutritional guide and raw health educator has compiled her favourite, easy to create raw recipes for everyday enjoyment. Using ingredients available in New Zealand, her down to earth, no fuss approach to nourishing our bodies and minds with the most nutritious and life-enhancing foods will....
Draft for Jules! xx