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By Freedom Bradbury of ‘The Raw Vegan Princess’ blog. www.veganmuffinprincess.blogspot.com freedom_the_vegan@yahoo.com.au This book is dedicated to my parents… for everything. And to Cherimoya, for living.

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What is Raw Veganism? Okay I can hear you saying “what on Earth are you talking about.” I’m going to guess that you are aware that a vegan is someone who does not eat, wear or use animal products but when referring to raw vegans this is not always so clearly defined. A large percentage of raw vegans choose this lifestyle for their own health reasons rather than due to moral concerns for animals and so may call themselves a raw vegan while still carrying a leather purse and using silk bed sheets. And the issue of raw honey always manages to come up… There are also raw foodists who choose to consume raw fish, un-pasteurised milk and other dairy products etc. However, I support following the diet to which humans are most naturally suited and that is raw vegan. Fossil research conducted in the mid to late 1900s showed that the very first Homo erectus (that’s us!) were not carnivores (like cats), omnivores (like dogs), not graminivores (like birds) but frugivores – that means we are most naturally suited to eating fruit and there are people know as ‘fruitarians’ who live solely on fruit and lead long, happy, healthy and fruitful lives!

What do Raw Vegans eat? This is such a common question and I can’t help but laugh every time I hear it – people in today’s society have become so conditioned to eating the same standard cooked food, day in day out, that they can’t even think of the myriad of foods available that are amazingly delicious in their natural form. Have you ever stepped into a fruit and veg shop? That is what raw vegans eat. But by substituting ingredients we also eat chocolate mud cakes, pizzas, biscuits, dip, soup, milk, cereal, pancakes and just about anything else you can conceive – no death (of animals or plants) required!

Where do you get your protein? AAAAAAAAAGGGGHHHHHHHH!! Possibly the most hated question asked of any vegetarian, vegan or raw vegan. The most important way to address this question is not to point out that nuts, avocados and sprouted legumes contain plenty of protein, in a form far more readily used by the body than that in meat or cooked legumes, or that bananas contain the same percentage of protein as the food humans receive in their most important stages of growth – human breastmilk. What is far more critical is to explain that our whole society has been lied to about protein for a long time. The recommended daily intake (RDI) of 2


protein for the average person is about 56g, however, this value should actually be 21g – to allow for possible errors it is multiplied by 33% and then doubled. And on top of that, the average person consumes around 112g of protein a day – even vegetarians usually get close to 88g. An excess of protein is a far greater concern in the Western world today than a deficiency, especially since a number of recent studies have linked high protein consumption with an increased risk of cancer. Additionally, the World Health Organisation (WHO) states that only 5% of your daily calorie intake needs to come from protein. If you are eating sufficient food to sustain your body, you are eating sufficient protein. There is no scientific name for a protein deficiency because it is so rare – a protein deficiency is a food deficiency!

What truly is Raw? Okay so we've been going on about 'raw food' but I guess we should clear up what is truly defined as 'raw.' When I first told my grandmother I was only eating raw food, she said "Well what about sandwiches. I would have considered bread a raw food." Just because something is cold, does not mean it is raw!! There is some disagreement over the temperature which draws the line between something being raw or not, but probably the most widely quoted is 118 degrees F (about 47 degrees C) - at this temperature the enzymes in lettuce are denatured. However, different foods have different temperatures at which their enzymes are denatured and other nutrients are also retained to slightly higher temperatures. Personally, I usually stick to 45 degrees C as my 'raw cut-off' point. When a debate is begun regarding whether or not something is raw, people can begin to wonder whether raw food is all about rules, regulations and numbers and eventually decide that it is just all too hard - please don't do this! The idea is just to find something that works for you, which is as close to your natural diet as possible. Some people are happy to eat tahini (sesame seed paste) because it contains no additives or other ingredients - it is just sesame seeds. However, in the grinding process these seeds are heated to temperatures of about 140 degrees F, which means they have lost all enzymes and some other nutrients, so other people choose not to eat tahini*. There are numerous other examples along this vein but, as mentioned, the idea is not to try and live according to some set of standards - it is simply to do what feels right to you. * It is possible to buy truly raw tahini, that has not been heated above 118 degrees F, but the tahini seen in normal health food shops/supermarkets is not raw. 3


About Me I became a vegan for ethical reasons two years before I became raw… I stumbled across raw food, a concept I had never heard of, through the variety of vegan blogs I read. People ask me why I went raw and I simply say, because it makes sense! No other species on this beautiful planet cooks any of their food, ever. So why do we? Food looses enzymes, nutrients, digestibility and flavour when it is cooked and what does it gain in return? Nothing that I can think of! Eating a raw vegan diet is, in my opinion, the best way to get close to Nature, even more important at this crucial stage in the Earth’s history when we are plagued by environmental disasters. I became a raw foodist overnight and never once have I craved cooked food; although I still prepare cooked meals for my parents every single day, I never ever want to pop a little bit of it in my mouth. I just don’t want it. In my mind, cooked food is not food! This is how I explain it to people: when you’re taking food out of a cardboard box, eg cereal, do you ever feel inclined to start nibbling on the cardboard? I sincerely doubt it, because cardboard is not food! And neither is cooked food. It’s pretty simple in my mind. My other motto regarding the raw food diet is that this is not a diet of restriction, it is one of abundance! So many people feel that if they ‘go raw’ they will be missing out on something but completely the opposite is true – a whole new world of flavour and texture combinations will open up to you once you start eating a raw vegan diet because your taste buds, which have been numbed by years of cooked food, will re-awaken. Eating will become a whole new experience! You may find yourself craving fruits and vegetables that you have never liked before, or hating ones you loved. Open yourself up and be prepared to embrace whatever you encounter. I believe that the key to staying raw (if that is what you want to do) is to remember that you are eating the best food on the planet and you will lead a long and unbelievably happy, healthy life if you eat this way. Even if you undergo detox or a healing crisis, grit your teeth and hang on, because this is just your body getting rid of toxins you have been ingesting for your whole life. You can do it! As some additional motivation, check out my before and after shots:

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Me (on the right) with my best friend.

Me (on the left, obviously) with my Dad.

January 2006.

October 2007.

About This Book This book is in no way a comprehensive work on raw food – I don’t believe such a work exists. Sure lots of people have written great books (some that I recommend are listed below) and I’m pretty sure I could write a comprehensive work if I wanted to but unfortunately it would only apply to me and I would have to edit it a lot. You have to listen to what your body wants; okay, if you’re detoxing and your body is asking for fish and chips or ice cream or stir-fry with tofu, I don’t suggest you listen to it. But if you crave watermelon and want to eat nothing but watermelon for a few days, go for it! Some people can eat ‘gourmet’ raw dishes every day whereas others feel bloated and tired after these sorts of meals. Whatever you’re eating, enjoy it but learn from it as well. So, back to this book; it is primarily a ‘salads and desserts’ book (though I threw in a non-salad main meal for you, just because I love you). The reason I chose to make it this way, apart from the fact that I think I make pretty nice salads and desserts, is that I 5


wanted to show the huge contrasts that exist in the world of raw food eating. You can eat very very simply, devouring quick and easy salads, or you can concoct amazingly delicious and complex-seeming (though still quite quick to prepare) desserts. That is one thing, among many others, that I love about raw food. The salads within this book can serve as a side dish to something else, or they can take spectacular centre stage. The desserts can follow up a stunning main meal, or they can become the main meal (honestly – when berries are in season, I eat Berry Mousse for dinner, a whole recipe by myself!) Now that leads me to the question of serving sizes/how many does a recipe serve; I always used to hate when recipe books didn’t specify how many people a recipe served, but I have gone 180 degrees on this and thus chosen not to include these in this book. The reason is that everyone needs to eat a

different amount. I eat A LOT compared to the vast majority of non-raw foodists. I eat a whole serving of one of these salads at once, having already eaten piles of fruit throughout the day. In order to decide how much of one of these recipes you want to make, just look at the ingredients list and think about how much food you can eat. If 5 tomatoes and 2 heads of lettuce sounds like more than what you want, then only use 3 tomatoes and 1 lettuce. Salads are not like cakes – if you vary the amount of one ingredient, you won’t end up with an inedible dough-rock. Finally, I have been pretty conversational throughout the book – just little notes here and there – mainly because that’s what works for me, but also because I hope that will make it easier for you. . You know how when you make a recipe, you often make little notes alongside ingredients and things like that? Well, I’ve tried to do it for you, just to make things a bit simpler. Finally, I strongly recommend that you read the whole book through, to get an idea of what you like the look of but also so you know what each recipe entails. A couple of the recipes need to be prepared ahead of time so that they can be either frozen or dehydrated for serving – I would hate you to think “ooh, I’ll make Mulberry Ice-Cream Cake for dessert when we have guests on Saturday” but forget to freeze your bananas ahead of time. Other than that, just enjoy it! If you have any suggestions or questions, please don’t hesitate to contact me via e-mail!

Resources The following are excellent books that I highly recommend: 

‘Nature’s First Law’ by Arlin, Dini and Wolfe

‘Detox Your World’ by Shazzie

‘Your Natural Diet’ by T.C Fry and David Klein

‘Living on Live Food’ by Alissa Cohen 6


‘Green For Life’ by Victoria Boutenko

I also strongly suggest that you join a raw foods forum on the Internet, because it will provide amazing support and assistance to you on your raw food journey. In Australia, the Raw Pleasure forums found from www.raw-pleasure.com.au are an amazing place. (They are open to people from other countries too, but run from within Australia). Also, try to find other raw vegans in your area – stick a notice up at a local health food shop, get on the community radio, anything to help you connect with others.

Equipment There are a few things you are going to need to make some of the dishes in this book that you might not already have. Of course, a few of the recipes require only a knife and a chopping board, but there are a few other things that will make this easier and more fun: 

food processor. If I was trying to pick my raw food equivalent of a stove, this would be it – I use my food processor almost everyday and can’t imagine living without it.

blender. This isn’t really used for the recipes in this book, but I do use mine every day to create amazingly creamy smoothies.

coffee grinder attachment for blender. Now this is important. It is able to grind things much more finely than the regular blender blade and unlike an actual coffee grinder you can add liquids to it as well.

spiraliser. Another one that doesn’t make an appearance in this book, a spiraliser is able to transform vegetables such as zucchini and pumpkin into angel hair pasta or make gorgeous swirly garnishes for salads and soups.

dehydrator. Ah, the dehydrator. Many people feel that eating raw food is simply impossible without a dehydrator – I know I did. But that is just ridiculous! Of all the delicious recipes in this book, only 5 require a dehydrator! And when making cookies, you can just as easily enjoy them without dehydrating them, by rolling into a ball! There are many dehydrators available, not all of them technically operate at a ‘raw’ temperature (many get up to 70 degrees C). I personally use the Ezidri, set on the lowest setting of just 35 degrees C – that way I know all my enzymes and other goodies are being preserved.

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Simple Spinach Salad

Salad with Mock-Guac Dressing

100-150g baby spinach

1 large avocado

4-5 large tomatoes

2 large silverbeet leaves

½ a large red capsicum

juice of one orange

large handful snow peas

juice of half a lemon

handful pine nuts

4 spring onions (white part only)

3 button mushrooms 2 tbsp finely chopped red onion

1 ½ to 2 small fancy lettuces eg festival, coral

few leaves basil, finely chopped (optional)

½ a large cucumber 4-5 large tomatoes

Tear the baby spinach into a bowl. Chop the tomatoes,

handful snow peas (optional)

capsicum, snow peas as desired, thinly slice the mushrooms

1 ear corn (optional)

and add all to the spinach along with pine nuts, onion and

handful sprouts eg sunflower, snow pea (optional)

optional basil. Toss thoroughly and serve. For dressing: scrape avocado flesh into food processor and process until smooth and creamy. Add the silverbeet leaves, spring onions and some but not all orange and lemon juice; process, then taste. Use more orange and lemon juice to obtain desired taste and consistency. For salad: tear the lettuce into a bowl. Slice cucumber, chop tomato and any optional ingredients, add to lettuce. Scoop dressing into bowl with salad and toss thoroughly so all is well coated. Serve.

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Salad with Oil-free Parsley Pesto Dressing ¼ cup cashews or macadamias 100ml mixed carrot and celery juice juice of ½ a lemon 1 bunch parsley 1 ½ to 2 small fancy lettuces eg festival, coral 4-5 large tomatoes 1 ear corn

Cabbage Pear Salad

½ a large cucumber (optional)

juice of one orange

handful snow peas (optional) handful sprouts eg sunflower, snow pea (optional)

1/3 cup freshly shelled almonds

For dressing: grind cashews/macadamias in a coffee

100g baby spinach 4-5 pears

grinder/grinder attachment for blender. In a food processor,

1 small red cabbage (ie, fits in the palm of your hand!)

chop the parsley finely (may not fit it all in first time, but it

small handful seeded raisins (optional, but yum)

shrinks down a lot!) Add about half the carrot/celery juice and lemon juice and process again. Then add in the ground

For dressing: grind the almonds to fine powder in the coffee

nuts and process till combined; add more juice until desired

grinder attachment of you blender, then add orange juice

taste/consistency is obtained.

slowly, until desired taste/consistency is achieved.

For salad: tear the lettuce into a bowl. Chop tomato, scrape

For salad: tear baby spinach into a bowl. Chop cabbage and

corn from cob and chop any optional ingredients, add to

slice pears thinly (a mandoline/v-slicer is ideal) then add to

lettuce. Scoop dressing into bowl with salad and toss

spinach with raisins if using. Pour dressing on top, toss well to

thoroughly so all is well coated. Serve.

combine and serve.

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Cirrus Salad Âź- 1/3 cup cashews or macadamias

Strawberry Fields Forever

piece of cucumber approx 4cm long, peeled

1 ear of corn

½ a medium stick of celery

1 punnet strawberries

juice of half a lemon

1 medium to large avocado

water

1 ½ to 2 small fancy lettuces eg festival, coral handful snow peas

4-5 large granny smith apples (or whatever type you prefer)

handful sprouts eg sunflower, snow pea

1 medium cucumber

juice of one orange

1 bunch celery 1 bunch bok choi or baby spinach(optional)

Tear the lettuce into a bowl. Scrape the kernels from the corn, chop the strawberries, snow peas and avocado into

For dressing: grind cashews/macadamias in coffee grinder

pieces of the desired size and add all, along with the sprouts,

attachment of your blender. Add cucumber, chopped celery

to the lettuce. Drizzle with lots of orange juice, toss

and enough lemon juice to get it turning over. Blend until

thoroughly and serve.

smooth then test and add lemon juice or water (or both) and continue blending until desired taste/consistency is reached. For salad: chop or grate the apples (again, a mandoline/vslicer is very handy), chop the celery and slice cucumber, combine all in a bowl with chopped bok choi or spinach if desired. To serve, either toss with dressing so all is well coated, or serve with dressing drizzled over the top.

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Kale Salad 1-1 ½ large bunches kale 5 large tomatoes 3-4 large celery sticks plus one extra to make ‘salt’ 1 large avocado 1-2 tbsp lemon juice Celery ‘salt’ can be made by chopping celery and dehydrating until completely dry (may take several days depending on your dehydrator, the weather, how thick you chopped it etc). Once dried, grind in a coffee grinder to a fine powder. Make up large batches to use in a variety of dishes, or just make it several days before you want to eat this salad. ABOUT 1 HOUR BEFORE YOU WANT TO

“Kale or Borecole is a form of cabbage (Brassica oleracea Acephala Group), green in color, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.

EAT roughly chop the kale into bite-sized pieces and put in a bowl with 1-2 tbsp celery salt and lemon juice. Now roll up your sleeves and massage, massage, massage! As you rub and squash it between your fingers, the kale will wilt and shrink

Kale is considered to be one of the most highly nutritious vegetables, with powerful antioxidant properties and is anti-

down, eventually seeming much much less than it initially did. Leave to sit for up to an hour so it can wilt down further.

inflammatory. Kale is very high in beta carotene, vitamin K, vitamin A, vitamin C, lutein and zeaxanthin and reasonably rich in calcium.” From Wikipedia.

Scoop avocado flesh in with the kale and massage some more until all coated, chop the tomatoes and celery and mix through, then serve. 11


Chocolate Salad

Coleslaw

I had trouble deciding whether to put this in the salad section or the desert section! If you want to, the chocolate sauce can

2 ½ large carrots

be used in any other dish such as a more traditional fruit

about 1/3 of a average-sized white or savoy cabbage

salad, with fruit skewers… use your imagination!

½ cup raw cashews or macadamias

3 tbsp raw cacao nibs or 2 tbsp cacao powder

1 tbsp chopped spring onion

3 medjool dates

2 cloves garlic

½ cup orange juice, water or a combination

1 medium stick celery, chopped

3 tsp raw tahini

3 tbsp chopped green capsicum juice of one lemon

7 large bananas

water as needed

10 sticks celery

For salad: chop the cabbage roughly and shred the carrot –

For the salad part, just chop up your bananas and celery

this will be much quicker if you have a shredding disc for your

however you like and mix them together in a bowl.

food processor but can just as easily be done by hand using a

For the chocolate sauce, start by grinding the cacao nibs to a

grater or mandoline.

powder with your coffee grinder attachment. Put this powder

For’ mayonnaise’: Put the nuts and garlic in the coffee

aside in a bowl and put the dates (minus their stones!) in the

grinder attachment to your blender and grind to a fine

blender with half the liquid. Blend to a smooth consistency

powder. Add the onion, celery, capsicum, lemon juice and a

with the coffee grinder blade. Then put the rest of the liquid

little water and blend, adding more water to achieve the

and the cacao nib powder in and blend the whole lot together.

desired consistency.

If using cacao powder, just skip straight to blending the liquid

Place cabbage and carrots in a large bowl, add mayonnaise

and date then adding the powder. Pour it over the salad and

and mix till thoroughly coated.

voila! 12


Buckwheat Pizza Bases

buckwheat is in. Take approximately 2/3rds of the sprouted buckwheat and put it in the coffee grinder attachment of your

Makes 4 small bases

blender then blend it into fine flour. Add the buckwheat flour

1 ½ cups dry buckwheat*

and the remaining whole buckwheat to the food processor

1 ½ medium tomatoes

and process everything. You will probably need to stop and

1 small to medium carrot

scrape down the sides a bit to get everything combined.

¼ cup parsley, tightly packed water if needed

When it is all mixed thoroughly together, test some of the

*You will need to sprout your buckwheat to use for this

together firmly without crumbling. If it is too dry add water,

dough by rolling a small ball in your hands – it should stick about 1/2tbsp at a time, processing until the desired texture

recipe but that isn’t hard. Put the 1 ½ cups buckwheat in a

is reached. If it gets too wet don’t panic, you’ll just have to

bowl and cover with lots of water (they will absorb heaps) and

dehydrate it for longer! When the desired texture is reached,

leave to soak overnight, eg about 8 hours. In the morning pour

separate the mixture into four equal lots and roll out between

them into a nutmilk/sprout bag or a colander lined with muslin,

your palms, to approximately 1cm thick. Place the bases on a

then rinse. They are a mucilaginous little seed, so the water

mesh dehydrator tray and dry – these are thick and moist and

will be ooey and gooey as you rinse them but that’s normal.

the desired outcome is for them to be completely dry, so I

Rinse them once or twice a day, or more if it’s really hot, and

usually give mine at least 18 hours or so in the dehydrator.

within 2 or 3 days they will have grown little ‘tails.’ Now spread them out on dehydrator trays and dry for 10 hours or until

Top as desired eg with nut ‘cheese’ and tomato sauce or an

they are completely dry, so that when you squash one

avocado spread, or whatever your heart desires!

between your fingers, it is powdery. Now proceed with the recipe! Roughly chop the carrot, cut the tomato into quarters and put in a food processor with the parsley. Process this until you have a fairly liquid-y mixture – if your tomato is not very juicy you may need to add water but wait until after the 13


Apple Pie 1 cup almonds ½ cup soaked dates, strained (no soak water) approx ¼ of an apple 2 large bananas 4 large, sweet apples eg fuji, lady william, plus the leftover from the one used in the base ½ tsp cinnamon 1 tbsp date soak water For base: in a food processor, grind almonds till fine but not too powdery. Add dates and apple and process until well

Chocolate Mousse

combined, then press evenly into a pie plate.

2 medium avocados

For filling: core and chop apples (peel if desired) then add to

¼-1/3 cup date soak* water plus 2-3 dates (not big Medjool

food processor with bananas, cinnamon and date soak water.

dates – little Turkish ones)

Process until well blended and pour into pie plate, spreading

1 heaped tbsp cacao powder

evenly over base. Using the ¾ of an apple that was left over,

1 tbsp carob powder

cut thin slices for decoration. Serve chilled from the fridge.

Scrape avocado flesh into a food processor and process until smooth and creamy. Add the remaining ingredients and process until all are well combined and voila, you have chocolate mousse! *Soak dried dates in water, at least overnight but preferably for a few days, to obtain sweet soak water. 14


Mulberry Ice-Cream Cake

pour the berries direct from processor into the spring-form pan on top of the base, then spread out evenly.

1 cup almonds

For banana layer: get frozen banana chunks out of the

½ cup soaked dates (without soak water)

freezer before making the base to allow them to defrost a little

juice of 1 orange 1 tbsp carob powder

(unless it is SUPER hot, when you should wait until you

2-3 (or more) cups fresh mulberries or other berries

processor until you have ice-cream (see the ice-cream recipe

5-6 LARGE bananas, frozen in chunks (or more)

berries as smoothly as possible, then whip into the freezer for

few almonds for decoration, if desired

The top can be decorated with almonds and/or fresh berries

start doing the berry layer.) Process banana in food for more details). Spread your ice-cream on top of the at least 6 hours to allow to set. in any way you desire.

For base: process almonds in a food processor until ground

Mulberry Pie

but not too finely (you want some chunks in there!) Add the dates and process until it is a big moist lump, then put the

As an equally delicious alternative, follow the above recipe

carob in there too and add the orange juice, starting with just

but with these changes:

a little. The amount of juice you need will depend on how moist your dates were – you want this mixture relatively firm, so not too much juice! Scoop the base into a spring-form pan and press down evenly all over the base. For berry layer: Put berries in a food processor and process well. Or not well – you can leave whole berries in there.

-

don’t freeze the bananas

-

make it in a pie dish not a spring-form pan

-

definitely strain the berries, otherwise it will be too wet

-

don’t freeze it when all assembled

This is good if you forgot to freeze bananas ahead of time,

Depending on how liquid-y your berries are you may need to

you don’t have a springform pan, you don’t have time to wait

strain them, done by putting a muslin cloth/nutmilk bag or

for it to freeze afterwards or you just don’t like frozen

similar in a colander/strainer and pouring the berries through

desserts!

(keep the juice you strain off – it’s yummy!) Alternartively, 15


Apple-Flax Cookies Savoury flax crackers are totally yummy but these sweet cookies provide a nice change of pace. 2 small to medium sweet apples cored eg pink lady, sweet william (mine weighed about 175grams) 1/3 cup soaked and strained dates 2/3 cup ground flax seeds*

Berry Mousse

1/3 cup whole flax seeds pinch cinnamon (optional)

2 medium avocados 2 small to medium bananas

Put the apples in your food processor and chop finely (you

juice of half an orange

can peel them if you want, but I never do), then add the dates

1 ½ to 2 cups of berries, preferably fresh picked, eg

and process until well mixed. Then you can either put all the

mulberries, blackberries 1 large silverbeet leaf, torn

ground and whole flax seeds in the processor and process, or

Scrape avocado flesh into a food processor and process

the flax seeds with a fork – both ways work. I like these both

you can transfer the apple/date mixture to a bowl and mix in with and without cinnamon, so I usually put a pinch in half and

until smooth and creamy. Add the banana and berries and

leave the other half plain – if you put it in, just mix through

process until well blended, then add the orange juice and

thoroughly.

silverbeet and process again until desired consistency is

Take bits of dough approximately ¾ tablespoon and form

reached. Can be served as a dip with slices of fruit or sweet

into cookies, then lie out on a dehydrator sheet. You can

flax crackers for dipping, or you could just eat it with a spoon.

dehydrate until they are completely dry and crispy, which will

No one would blame you.

probably take over 24 hours, or just until they have developed an outer crust and are still soft in the middle (about 12 hours). 16


Ice Cream

Fruit Sauce Okay it is kind of cheating to call this a recipe but I love to

I kind of feel bad putting this recipe in here as it really isn’t

make fruit sauces to top things, eg ice-cream! You can use

mine at all and it will probably be found in almost every raw

virtually any fruit you like for this, simply chop if necessary

recipe book you’ll come across. But it is too delicious to not

and place in the food processor. If it isn’t very juicy, squeeze

be included!

some orange, lemon or lime juice in there too, to get it a bit more runny. For example:

5-6 bananas (or more!)

2 medium sized Lady William apples

Break the bananas into pieces and freeze (on a plate, or in a

6 strawberries

snap-lock bag is my preferred method) for at least 8 hours.

juice of half an orange

Take them out of the freezer and allow to slightly defrost for about five minutes, then place them in your food processor

Chop the apples and place in a food processor with the

and process. They will firstly become a crumbly mixture that

strawberries and orange juice. Process until saucy and use as

almost resembles bread crumbs – let them sit a few minutes

desired.

then process again and voila … you have smooth, creamy, delicious ice-cream.

Other delicious additions to ice-cream include

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raisins with seeds

chopped pecan pieces

grated cacao butter

cacao nibs

carob powder stirred through


Apple-Flax Cookies

Cashew Coconut Halos

Betternut Bites

Buckwehat Pizza Base (with cashew ‘cheese’ and tomato sauce)

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Betternut Bites

Cashew Coconut Halos They're round, white, and when you take a bite you'll think you've gone to heaven... they're cashew coconut halos! If you

1/3 cup butternut pumpkin chunks

have a dehydrator, go make now! Quick!

1/4 cup walnuts, soaked 1/4 cup almonds, soaked

1/2 cup raw cashews

3 tbsp raisins

1/2 cup fresh coconut meat, roughly chopped

1/2 a small orange

2 medjool dates, pitted some orange or lemon juice

Soak the nuts for at least four hours, then drain. Place pumpkin chunks in a food processor and chop until small

Place the coconut meat in a food processor and mince until in

pieces, then add the nuts and process until homogenised (all

fairly small pieces. Grind the cashews to a fine powder in a

mixed together). Get the orange half in your fist and squeeze

coffee grinder then add to the food processor and process

out as much juice as you can into the food processor and

until all combined with the coconut. Add the pitted dates and

process for approximately 20 seconds. Scrape down the

process until they're nicely chopped up and minced through

sides and add 3 'segments' of the orange and the raisins and

as well; if it is a little dry, add some juice to soften it up. Form

process, stopping to scrape down the sides as necessary,

the mixture into small cookies, place on a mesh dehydrator

until the raisins are all chopped. Form the mixture into small

sheet and dry for up to 18 hours until they are very crispy

balls, place on a mesh dehydrator sheet and flatten a little,

around the edges (the length of time will depend on your

then dehydrate for 6 hours, flip over and dehydrate for

dehydrator and how moist they are, which in turn depends on

another six. If you want crispier 'bites,' dehydrate for another

your dates and coconut. Check after about 10 hours, and

3 hours or so.

then every few hours after that).

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Index What do Raw vegans eat?

2

What is Raw Veganism?

2

What truly is Raw?

3

Where do you get your protein?

2

About Me

4

About This Book

5

Apple Flax Cookies

16

Apple Pie

14

Berry Mousse

16

Betternut Bites

19

Thanks

Buckwheat Pizza Bases

13

I have to say thankyou to all the wonderful people who visit

Cabbage-Pear Salad

9

my blog – when I started writing it, I never knew if anyone

Cashew Coconut Halos

19

would ever read it but you do, and I can’t thankyou enough

Chocolate Mousse

14

for that. I hope that I have inspired many through my words. I

Chocolate Salad

12

must thank the beautiful Jennie M … firstly, for being who you

Cirrus Salad

10

are, a caring, kind person who deserves all the best in the

Coleslaw

12

world and secondly, for converting this e-book to PDF

Equipment

7

format for me. To Mother Nature, for supplying me with a

Fruit Sauce

17

bounty of the most delicious food on Earth to eat every

Ice Cream

17

single day. To all the non-human animals I have been lucky

Kale Salad

11

enough to share my life with, because without many of you I

Mulberry Ice Cream Cake

15

probably wouldn’t even be here anymore. And finally to a girl,

Mulberry Pie

15

whose name I don’t know and whose blog doesn’t exist

Salad with Oil-Free Parsley Pesto Dressing

9

anymore… it was called ‘Diary of an Aspiring Raw Foodist’

Salad with Mock-Guac Dressing

8

and until I read your words, I never knew this way of life

Simple Spinach Salad

8

existed. I will be forever indebted to you.

Strawberry Fields Forever

10

Resources

6 20

Raw Recipes fit for a Princess  
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