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Caietul de Retete Naturiste-Engleza

Caietul de Retete Naturiste-Engleza

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Published by: cmidrana on Mar 27, 2012
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05/02/2013

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  • Secretul unui preparat delicios fara foc
  • Orez salbatic cu legume
  • Zacusca
  • Salata de varza rosie cu sprouts
  • Maioneza
  • Basil and Raw Food
  • Corn Chips & Guacamole
  • Sun dried Tomato Cashew Cheese Spread
  • Healthy Raw Onion Rings
  • Red Pepper Poppers
  • Sun Dried Tomato Pumpkin Seed Pesto
  • Three Raw “Cheese” Spreads
  • Raw Food Appetizers: Walnut Cranberry Crackers
  • Falafels the Raw Food Way
  • Avocado Mango Broccoli Salad
  • Orange Pomegranate Salad
  • Hazelnut Chocolate Mousse
  • Raw Recipe: Almond Butter
  • Raw Holiday Fudge
  • Pesto and other Basil Tricks
  • Tomato Napoleon with Raw Basil “Cheese”
  • Sun Dried Tomato Spread Two!
  • Stuffed Mushrooms
  • Raw Sweet Potato “Fries” w/ Chipotle Mayo
  • Stuffed Avocados with Chipotle Mayo
  • Raw Spinach Mushroom Tart
  • One Raw Recipe Three Ways!
  • Flat Bread Sampler
  • BBQ Brown Rice Crackers
  • Eggplant Chips with Cucumber Dip
  • Pears with Pistachio Cream and Cacao
  • Pizza Night!
  • Pear Salad with Dried Cherry Vinaigrette and Macadamia Medallions
  • Rosemary Crackers

Strawberries and Whipped Cream (from the best-selling book, Alive in Five

)

Ingredients: 1 cup macadamia nuts, soaked and drained(1 ceasca de nuci de macadamia inmuiata si scursa) 1/2 cup water(o jum ceasca apa) 5 pitted soft dates( 1 teaspoon agave syrup (1 lingurita sirop de agave) 1 teaspoon vanilla flavor(1 lingurita aroma de vanilie) 1 tablespoon cold pressed coconut oil (1 lingurita de ulei de cocos preset la rece)

Directions: Blend all the above ingredients in a blender and blend until smooth(Amestecati toate ingredientele intr-un blender pana ce sa intinde). Dip strawberries in the decadent whipped cream and smile at your loved ones. Ravish Me!( vrajete-ma) Ravioli Alfredo This is your main meal and the feul that will inspire your man to ravish you after dinner. ;-)

Ingredients: 2 cups almonds, soaked and drained(2 cesti de migdale inmuiate si scurse) 2 cups zucchini(2 cesti de dovlecei) 2 teaspoons Himalayan salt(2 lingurite de sare de Himalaya) 1 clove fresh garlic(1 catel de usturoi proaspat) 2 teaspoons oregano(2 lingurite oregano)

Directions: Process the above ingredients in a food processor until creamy. Transfer creamy mixture to a bowl and add 1/2 cup minced sweet onion and 1/2 cup minced bell pepper by hand to the mixture. Leave large butter lettuce out long enough to wilt, remove the heavy center vein . Place 1 tablespoon of mixture into each lettuce leaf and roll to wrap up tightly. Siippery When Wet Dressing

Ingredients: 2 cups almonds, soaked and drained(2 cesti de migdale) 1 clove of garlic(1 catel de usturoi proaspat) 1 cup of cilantro(1 ceasca coriandru) Himalayan salt to taste(sare de Himalaya) Cayenne to taste(ardei rosu)

1

3/4 cup water(3/4 ceasca de apa)

Directions: Blend everything in a blender until smooth and drizzle( a cerne) over individual salads. For a thinner dressing, add more water Angela's Top Secret Chocolate Truffles!

Ingredients: 1 cup raw walnuts(1 ceasca de nuci crude) 2 tablespoons agave syrup(2 lingurite de sirop de agave) 1 tablespoon vanilla flavor by Frontier(1 lingurita de vanilie) 1/2 cup pitted soft dates( 1/4 cup coconut water(1/4 cana de apa de cocos) 2 tablespoons of raw carob(2 lingurite de roscove crude) 2 tablespoons raw cacao nibs(2 lingurite de cacao)

Directions: Blend all the above ingredients except for the raw cacao nibs in a food processor until smooth. Mix in the raw cacao nibs by hand. Shape the mixture into truffle shapes, sort of like an egg shape. Dip each truffle in a mixture of 1/4 cup powdered raw cacao, 1 tablespoon raw Rapadura brand sugar, 1 tablespoon raw carob and 1 tablespoon raw coconut flakes. Grind the cacao, with the sugar, carob and coconut in a coffee mill or spice mill until it becomes a fine powder. Place each truffle into a paper candy wrapper and let sit in the fridge until ready to pack in a box. These keep well in the fridge or freezer, but can be left out initially for a few hours to give as a gift.

Caietul de retete: reteta de weekend. Pateu de spanac
Spanacul, sursa atator vitamine si minerale pretioase este adesea supus "chinului" de a fi gatit pe foc, pierzand astfel mare parte din calitati. Pateul de fata aduce mult la gust cu mancarica de spanac gatita pe foc, doar ca este mai sanatos si mult mai rapid. Il puteti prepara atat cu spanac proaspat (eu am gasit la aprozarul din cartier) cat si cu spanac congelat (si dezghetat in prealabil, bineinteles). Pateu de spanac
2 buc. avocado bine copt 4 cani spanac taiat grob (mare, neregulat) 1/4 cana coriandru proaspat tocat grob (gasiti la Real) 2 lg ulei presat la rece 3/4 cana dovlecel curatat si taiat cubulete suc de lamaie dupa gust 1 catel usturoi

2

- 1/2 l-ta pudra de ceapa sau 1/2 ceapa mica - 1/2 l-ta sare Se mixeaza zucchini la blender pana este faramitat suficient de bine. Se adauga apoi avocado si zeama de lamaie si se mai mixeaza. Apoi se adauga restul ingredientelor. Trebuie sa rezulte o pasta omogena, insa nu f groasa (adaugati apa plata daca este prea gros). Puneti pateul in cutii curate si uscate si pastrati la frigider. Termen de valabilitate: 2 zile. Poate fi consumat pe paine, ca pateu sau ca umpluturi pentru tarte crude (cu blatul din seminte). marți, 14 iulie 2009

Guacamole
Deliciu mexican, cremos si aromat, servit cu chipsuri tortilla sau (in my case) cu triunghiuri de paine din uruiala de secara BIO. Yum! Ingrediente: - 1 avocado bine copt - 1 rosie mica - 1 ceapa mica - 2-3 lg zeama de lamaie - sare - pudra de chilli - ulei de masline - optional 1. Avocado se curata de coaja si sambure si se stropeste cu zeama de lamaie. Se paseaza apoi cu o furculita. 2. Rosia si ceapa se taie marunt si se adauga peste avocado. 3. Se adauga sare dupa gust, chilli si ulei. Se amesteca si se serveste pe loc sau se da la rece pentru a se patrunde mai bine aromele. Este un adevarat deliciu!

Pesto de rucola

Imi place foarte mult rucola, pe care o prepar cel mai adesea sub forma de salata, alaturi de alte legume si verdeturi delicioase. Desi seamana cu frunzele de papadie, gustul ei este mult diferit de al acesteia, aducand parca putin cu varza sau ridichea (chiar face parte din familia verzei - Brassicaceae), unii ar spune ca seamana putin cu nuca, fiind usor picanta precum piperul si amaruie cat sa nu cada in extrem. Pe langa intrebuintarile culinare, rucola are proprietati medicinale dovedite, de-a lungul anilor: - aceasta este excelenta in reglarea nivelului colesterolului, - prevenirea si combaterea arterosclerozei, 3

4-5 lg fulgi de drojdie . Cu toate acestea gustul nu se va schimba deoarece fulgii de drojdie vor conferi acea aroma specifica branzei. fiind de mare folos in curele de slabire. treptat.ulei extra virgin de masline Rucola se spala sub jet de apa rece. ca un inlocuitor al urzicii sau al spanacului. Oricum veti alege sa o consumati. Reteta de mai jos este inspirata de cea a Laurei A insa este varianta vegana. Daca nu este folosit imediat.. pesto se conserva intr-un borcan.2 catei de usturoi . Pesto de rucola .are efect antiinfectios puternic Planta-minune despre care va vorbesc este excelenta in stare cruda. 4 . pentru a absorbi apa in exces. in salate sau pe pizza (adaugata dupa ce pizza a fost scoasa din cuptor).100-150 g rucola proaspata . Se consuma pe paine prajita sau pe paste. altora mai neuniform).combate anemia . se scurge si se lasa la uscat pe un servet de hartie. de ce nu. Se pun toate ingredientele in robotul de bucatarie si se mixeaza pana se ajunge la consistenta dorita (unora le place un pesto mai fin. pentru a preveni rancezirea preparatului.100 g seminte de pin/nuca/alune de padure – crude . Sucuri verzi II Cititi aici mai multe despre beneficiile sucurilor verzi. in sosuri de paste precum este reteta de pesto de mai jos sau. . in tarte si placinte. veti fi cuceriti de aroma ei subtila si eleganta.taie pofta de mancare. Adaugam uleiul. Peste stratul de pesto din borcan se adauga un guleras de ulei de masline.sare dupa gust . adica fara parmezan. pana cand compozitia devine cremoasa.intareste sistemul imunitar .

ghimbir . Am sa mai revin si cu alte retete pe parcursul acestei saptamani.sfecla rosie . Consumati de indata.Iata alte cateva variante absolut delicioase de sucuri verzi.morcov .spanac / salata . Smoothie verde cu telina . Consumati de indata. Consumati de indata. Smoothie verde cu banane .sfecla rosie .lamaie . Smoothie verde cu ghimbir .tulpini de telina .spanac /salata .apa rece Mixati in blender pana rezulta o bautura fluida.apa rece Mixati in blender pana rezulta o bautura fluida.lamaie .spanac 5 . De la stanga la dreapta: Smoothie verde cu sfecla si portocale .spanac .apa rece Mixati in blender pana rezulta o bautura fluida.mere . variante incercate saptamana trecuta.portocale .

3/4 cana apa rece Spanacul se spala bine si se pune in bolul blenderului.. 3.1/2 ananas proaspat .banana . 5. Smoothie “mango cu nectarine” 6 . calculata de jos in sus: 1. Smoothie “Raza de soare” (pt ~ 3 pahare) . se toarna apa si se mixeaza pana rezulta un suc mai gros si omogen.mere . Se strecoara si se serveste imediat (daca doriti il puteti bea nestrecurat insa mie nu imi place sa simt bucati mai mari de legume/fructe in suc).1 mana buna frunze de spanac proaspete . Suc de spanac cu mar (pt 1 portie) . cremoasa si spumoasa. Merele se curata de samburi (insa nu si de coaja) si se feliaza. Fructele se curata si se feliaza.apa rece Mixati in blender pana rezulta o bautura fluida.1 portocala .1 banana Ideal ar fi ca toate fructele sa fie reci (cu exceptia bananei) pt ca atunci bautura e mai buna. Se pun fructele in blender in urmatoarea ordine. Consumati de indata. aromate (Granny Smith sau orice mar mai aromat) .1 mar .1 para .2 mere mici. altfel oxideaza. 2. Se adauga peste spanac. 4. Se consuma de indata. ananas portocale mar para banana Se mixeaza pana cand rezulta o bautura omogena.

1 mana zmeura proaspata sau congelata . Se adauga apa in completare (cam 500-600 ml). suc de fructe sau de legume sau chiar si apa.Aveam in camara un mango si ma gandeam ce sa fac cu el. Yummy! Ideal la micul dejun. Milkshake cu fructe .1 nectarina .2 nectarine / piersici .1 sfecla rosie mica . se taie felii si se adauga impreuna cu nectarinele feliate si zmeura in blender (ideal este la storcatorul de fructe dar cine n-are merge si la blender) si se mixeaza bine.1 banana .1 mango . Ingrediente: .1 cana lapte soia rece 1. la fel si banana. 12 octombrie 2009 Milkshake de fructe Micul dejun il servesc mereu alaturi de un pahar de lapte de soia. Nectarina se taie si ea bucatele.2 banane bine coapte 7 . Se strecoara intr-o panza sau intr-o sita si se serveste rece.1 mar aromat (Granny Smith) . Este delicios! luni. Mango se curata si se taie bucatele. mierea si se mai mixeaza. Nectar purpuriu (pt aproximativ 1 l suc) . Cautand pe net. Se pun toate fructele impreuna cu laptele in blender si se mixeaza pana rezulta o bautura omogena.1 para bine coapta .1 l-ta sirop agave / miere . am gasit aceasta reteta rapida. usoara si sanatoasa de smoothie de mango si nectarine.apa (optional) Sfecla se spala si se curata de coaja. In aceasta dimineata am avut chef de ceva mai cremos si dulce asa ca am facut acest milkshake rapid.

cu a sa reteta de pancakes dospite cu drojdie. se feliaza si se pun in blender. Se serveste la micul dejun. Banana se curata si se feliaza. Este mai gros si mai consistent decat alte tipuri de lapte vegetal asa ca este mai potrivit a fi consumat la micul dejun. cereale etc. alaturi de biscuiti.1 l-ta sare . se curata de seminte si de coaja (optional).3 lg ulei de floarea soarelui 8 . Ingrediente: .2 cani faina . Insa ma salvat (ca de obicei) Lolo. miercuri.2 lg fulgi de ovaz . * pt varianta raw vegan se inlocuieste laptele de soia cu lapte de seminte. se spala si se pune la fiert in 2.lapte de soia (rece) cat cuprinde Para si marul se spala. fructe. batoane de granola etc.1 cana mei . vanilia si apa in care a fiert (cam 3/4 din cantitate). Se pun toate ingredientele in blender (veti avea nevoie cam de 500-700 ml lapte) si se mixeaza pana rezulta un lichid mai cremos insa care curge usor. Daca este prea gros se mai completeaza cu apa plata.1 l-ta esenta de vanilie Meiul se alege. Lapte de mei Cremos si deosebit de sanatos. Se scurge (apa se pastreaza!) si se pune in blender. 15 iulie 2009 Pancakes cu drojdie Demult vroiam sa incerc o reteta de pancakes cu drojdie insa nu am gasit niciuna potrivita. Se fierbe la foc mic pret de 10 minute sau pana cand este moale. se paseaza bine de tot. Se serveste la micul dejun alaturi de muesli.2 lg miere . Cand se mai raceste se adauga mierea.5 litri de apa. Abia am asteptat sa le fac! Rezultatul imi place: rezulta niste placintele cu gust si textura asemanatoare clatitelor insa pufoase cum sunt pancakes de obicei. Daca mai adaugati si cateva fructe in aluat vor fi mega delicioase! Ingrediente: .2 l-te zahar brun .1 1/2 lapte de soia .9 g drojdie ..

1/3 cana lapte de soia pt subtiere a doua zi 1.fructe: afine inghetate / banane feliate subtiri / mere feliate etc . Pensulati cu putin ulei apoi stergeti-l cu un servetel de hartie. Turnati compozitie cu un polonic. O sectiune calda. frecventat atat de catre oamenii de rand cat si de catre celebritati. Can marginile nu mai sunt lucioase si la mijloc apar bule de aer. Se serveste cu rosii. condus de catre superba Sarma Melngailis. sarea. zaharul. 26 octombrie 2009 Crema de avocado cu nuca O crema usoara. 4. Amestecati bine si lasati la dospit 30 minute. Se acopera bolul cu folie de plastic si se da la frigider pana a doua zi. 2. 9 . laptele si uleiul pana cand nu mai sunt cocoloase. Serviti cu margarina Earth Balance (asta daca locuiti in SUA…) si cu sirop de artar si fulgi de migdale / dulceata etc. puteti intoarce clatita. 6. fiind printre piesele de rezistenta ale restaurantului.1/2 cana nuca . 7 februarie 2010 Falafel si tabouleh Reteta de fata apartine restaurantului raw food din New York – Pure Food and Wine. avocado . onctuoasa si ideala pentru micul dejun. Crema de avocado cu nuca . Daca imi doresc sa ajung in SUA este datorita acestui restaurant spectaculos. Incalziti o tigaie. Se pun intr-un bol si se amesteca faina. ardei etc.2 buc. Sunt bune atat calde cat si reci insa sincer vorbind parca sunt mai gustoase reci. Adaugati fructe peste aluatul din tigaie. duminică. Yummy! luni.1 l-ta sare .1/4 cana ceapa taiata marunt . In ziua urmatoare scoateti bolul afara si incorporati 1/3 cana lapte de soia peste aluat.1/2 cana apa . castraveti. 5. 7.. drojdia. Coaceti si cealalta parte.1 lg suc de lamaie Se mixeaza toate ingredientele intr-un blender pana rezulta o crema fina. 3. in bucatarie.

1 catel de usturoi tocat fin . semintele de floarea soarelui si migdalele se mixeaza in robot pana rezulta o masa sfaramicioasa insa nu foarte fina.3/4 cana migdale crude . feliati cat mai subtire posibil .1 legatura de patrunjel tocat marunt . 2 din cele 3 linguri de ulei.seminte de susan crude Morcovii.1/2 ceapa alba mica. zic eu. Compozitia se toarna pe o foaie de copt care se va introduce in aparatul de deshidratat pentru o ora.1 l-ta condimente arabesti (eu am folosit Amestec mexican de la Sonnentor – f bun) .3/4 cana seminte de floarea soarelui inmuiate 1/2 ora in apa si apoi scurse . Fisticul. crude taiate marunt . Desi falafelul nu contine urma de naut.Daca e sa ma intrebati daca acest preparat seamana cu varianta originala. Cat despre tabouleh – conopida face o treaba grozava. 10 . ciupercile. Varsam amestecul intr-un bol. raspunsul meu este un raspicat si ferm DA. evaporand apa mai lent din legume. tocata marunt .2 ciuperci champignon de marime medie.1 cana fistic crud . Iar sosurile… alea chiar nu-s de lepadat! Cred ca le-as putea manca cu lingurita :) Si o alta veste buna: din cantitatile de mai jos va ajunge sa hraniti 6-8 persoane zdravene! hai ca daca nici acum nu v-am convins ca merita… Falafel si tabouleh Falafel (rezulta ~ 48 chiftelute) . gustul este.1 l-ta sare . ceapa si usturoiul.3 lg ulei de masline .2 morcovi medii. si putina sare se amesteca bine intr-un bol. aproape identic cu cel al faimosului preparat.1 l-ta zeama de lamaie . neincalzind uleiul peste pragul admis si inmuiind totodata legumele. Dupa o ora transferam ingredientele in robot si le mixam bine. inlocuind bulgurul. Aceasta procedura inlocuieste calirea traditionala a legumelor.

Tabouleh (pt 6-8 portii) .2 lg zeama de lamaie .1 lg ulei de masline .4 l-te ulei de masline .5 rosii curatate de samburi si taiate cubulete .1 castravete mare curatat de samburi si taiat cubulete .3 lg ulei de masline . Se amesteca cu celelalte ingrediente.sare Toate ingredientele se mixeaza in blender pentru a obtine o pasta fluida.sare Conopida se mixeaza in robot pana este complet tocata. taiata marunt .1 tulpina de telina. chiftelutele se refrigereaza. zeama de lamaie.1 rosie potrivita. sare. taiata marunt .1/2 ceapa mica.1 cana tahini crud (mixati 3/4 cana susan cu putina apa. taiata rondele . Sos iute – preferatul meu :) . taiata marunt 11 .1 legatura mare de patrunjel .1 legatura ceapa verde sau praz. Inainte de servire se deshidrateaza 2-3 ore. se adauga restul de ulei. patrunjel si condimente (exceptand susanul) si cu mana umezita se formeaza bilute care se dau prin susan. ulei de masline si sare cat sa rezulte o pasta mai groasa) .1 conopida mare .1 cana apa . Daca nu se consuma pe loc.1 ardei rosu taiat cubulete .Se amesteca impreuna cu legumele. Sos tahini .

Doar ca nu are ou :) Poate fi folosita cu succes pentru a inlocui maioneza de ou sau pur si simplu ca dip pentru legume.2 l-te condiment arabesc . apoi se pune pe o hartie de copt si se da la deshidratat pentru 30 minute – o ora pana se inmoaie.1 avocado bine copt . se paseaza la robot pana rezulta o pasta omogena. P. Serviti salata de tabouleh pe frunze de salata. sarea si mustarul si se mixeaza. Nu va lasati inselati de multitudinea de ingrediente – toate sunt la indemana iar de lucru nu este mult – doar tocati si mixati! miercuri. pana rezulta o textura spumoasa si asemanatoare maionezei.1 l-ta rasa mustar . La urma se adauga ulei putin cate putin.zeama de la 1/2 lamaie .S. 6 ianuarie 2010 Maioneza de avocado Facand exceptie de la culoarea (frumoasa. Maioneza de avocado . gustul acestui preparat seamana mult cu cel al maionezei originale. 12 . Se adauga apoi zeama de lamaie..sare . Amestecati cu restul ingredientelor si mixati totul in robot pentru a obtine o pasta omogena. de altfel) verzuie a maionezei.ulei de floarea soarelui presat la rece Avocado se scobeste de miez. acompaniata de falafel si sosurile de mai sus. Atat salata cat si chiftelele se pastreaza bine la frigider pentru 2 respectiv 4 zile. ca si in cazul maionezei clasice.2 l-te zeama de lamaie .sare Ardeiul se amesteca cu uleiul intr-un bol.

Eu am servit cu tulpina de telina. Piureul aduce mult la gust cu salata de varza si cu guliile proaspete. Ingrediente sos: . Cat despre sos… o nebunie! Cred ca va deveni sosul meu preferat. Este delicios! Piure de broccoli cu sos dulce-acrisor Dintre toate mancarurile vegane de tip crud. simplu si extrem de rapid de preparat: dureaza mai putin de 10 minute sa il prepari.cimbru Se pun toate ingredeintele in blender si se mixeaza pana reulta o pasta omogena. fasiute de ardei.1 lg otet balsamic .zeama de la 1/2 portocala/gref .1/2 l-ta sare . Pana de curand nu incercasem sa consum broccoli crud (contine o gramada de vitamine care prin fierbere se distrug. Ingrediente piure (pentru 2-3 persoane): .1 avocado bine copt . Ingrediente: . pe felii de paine sau pe barcute de ardei.1 l-ta sare . 14 septembrie 2009 Pateu de masline Absolut delicios. de consistenta spumoasa.2 lg ceapa tocata (cam 1/2 ceapa medie) .1 praf piper Se pun toate ingredientele in blender si se mixeaza bine.2 lg zeama de lamaie .2 cani broccoli maruntit (nefiert!) . din pacate) desi va marturisesc ca este delicios.1/3 cana ulei de masline extravirgin 13 . Reteta de la Ligia. seminte de floarea soarelui aromate cu usturoi si oregano (reteta in curand) si paine multicereale (din comert). aceasta este preferata mea. Se seveste ca aperitiv.1 cana nuci braziliene crude .1 catel usturoi .1 catel de usturoi .1 cana masline naturale fara samburi . Va spun pe drept cuvant ca este un preparat delicios iar telina il completeaza minunat! luni.1 catel de usturoi zdrobit .

Hrisca si nuca se lasa peste noapte la inmuiat in multa apa. Intr-un capat al frunzei puneti o lingura cu varf din compozitie si indoiti coltul spre interior. insa nu pt multe zile. Serviti imediat. Nuca. apoi rulati strans pana se termina frunza. 4 iunie 2009 Sarmale fara foc (raw) Demult vazusem pe blogul lui Vali aceasta reteta minunata de sarmale fara foc. 4. decupand nervurile. eu insa am pregatit portie dubla): • • • • • • • • • • • 100 g hrisca 100g nuca 50 g morcov 10 g ceapa 10 g patrunjel 10 frunze mari de varza murata 500 g rosii 1 l-ta rasa nucsoara cimbru sare. Seamana ca forma cu nuca de caju insa este mult mai mare. * nucile braziliene se gasesc in hipermarketuri. Faceti o salata din rosiile date pe razatoare. piper. din cauza otetului balsamic. Rezultatul? Niste sarmale mai mult decat delicioase! Pur si simplu excelente.5 curmale fara samburi Se proceseaza toate la blender pana rezulta un sos omogen. Se condimenteaza cu sare. Se pastreaza la frigider. Asa arata hrisca gata inmuiata: 2. 5. ** sosul dulce acrisor nu este RAW. A doua zi se scurg. are un gust mai cremos si este mai grasa. Am cumparat varza si am purces la treaba. joi. piper 3-4 lg ulei presat la rece 1. Taiati frunzele de varza in 2.. ceapa si patrunjelul se toaca marunt. 14 . Pot rivaliza lejer cu sarmalele fierte. Aduceti si marginile pe interior. Puneti sarmalele intr-o cratita si turnati peste ele salata (mi-au iesit 31 de sarmale. fie in pachete de mix de seminte. din portie dubla). in functie de cat de sarata o vrem. Varza se lasa 30-60 minute in apa (la desarat). nervurile de la varza tocate si ulei. ambalate fie in pungi individuale. nucsoara. la raionul de seminte. cimbru. iar morcovul se da pe razatoarea mica. 6. Si de ceva timp a inceput sa ma atraga dieta de cruditati asa ca ieri mi s-a facut pofta de aceste minunatii. Ingrediente (mai jos sunt cantitatile normale. Insa poate deveni RAW daca se va folosi otet din mere. 3.

luni, 12 octombrie 2009

Spaghete “bolognese” – RAW
Multa lume condamna vegetarienii pentru ca reproduc variante vegetale ale produselor pe care ei de fapt nu le consuma. Si ma refer aici mai ales la binecunoscutele mezeluri de soia, branzeturile de seminte etc. Sa stiti ca si eu gandeam asa pana sa devin vegana. Pana atunci laptele, branza si ouale erau parte integranta din hrana mea insa in momentul in care am renuntat si la acestea am reazlizat ca exista un anumit gol in dieta, care era umplut de obicei de produsele ovo-lacto. Cei care reproduc variante vegane ale preparatelor originale nu o fac pentru ca le este dor de acele preparate ci pentru ca vegetalele se pot combina in asa fel incat sa rezulte un produs cu aspect si gust asemanator insa mult mai hranitor si sanatos. Un exemplu bun este sosul bolognese de mai jos, care desi contine doar legume si seminte, aduce putin la gust si aspect cu sosul de carne. Sincer sa va spun am gustat adevaratul sos bolognese o singura data in viata mea, pe cand mancam carne si asta deoarece nu-mi placea carnea de vita.

Spaghete cu sos bolognese (pt 4-5 persoane) - 4-5 dovlecei mici sau 3 dovlecei mari Dovleceii se curata de coaja si se razuiesc pe razuitoarea cu gauri mici, se sareaza si se lasa la scurs cateva minute. Se storc apoi de apa si se aranjeaza pe o farfurie. ---------------------------------------------------SOSUL DE ROSII - 1/2 cana rosii uscate si inmuiate in apa timp de o ora - 1 l-ta oregano - 1 catel mic de usturoi - 1/2 l-ta busuioc Se pun toate ingredientele in blender impreuna cu putina apa in care s-au inmuiat rosiile. Trebuie sa rezulte un sos potrivit de gros. ------------------------------------------------------SOSUL DE NUCA - 1 cana nuca - 2 curmale fara samburi 15

- 1 praf de piper cayenne - 1/4 l-ta busuioc - 1/4 l-ta oregano - 1/4 l-ta sare - 1/4 l-ta piper Macinati nuca. Adaugati restul ingredientelor si mixati pana rezulta o textura lipicioasa. Amestecati aceasta compozitie cu sosul de rosii si puneti peste pastele de dovlecel. Razuiti o rosie si turnati pulpa peste spaghete. Serviti de indata.

joi, 25 februarie 2010

Tagliatelle de morcovi cu sos de usturoi si broccoli

Astazi nu am mancat nimic pana la ora patru dupa-masa. Asa ca am incropit acest pranz rapid si delicios, care este gata in cateva minute. Perfect pt cei lihniti de foame :) Tagliatelle de morcovi cu sos de usturoi si broccoli (1 portie) - 1 morcov - 1/2 cana migdale inmuiate si scurse - 2 catei de usturoi - 1 lg ulei de masilne extravirgin - 4 buchetele de broccoli - 1 lg fulgi de drojdie - sare - apa Morcovul de curata de coaja si cu ajutorul decojitorului de legume se taie fasii pe lungime. Restul ingredientelor se pun in robot si se mixeaza pana rezulta un sos omogen. 16

Se amesteca cu fasiile de morcovi si se consuma de indata. Yum!

joi, 20 august 2009

Esenta de vanilie si zahar vanilat – DIY
Esenta de vanilie din comert reprezinta orice vreti voi insa numai vanilie pura nu. La fel se poate spune si despre zaharul vanilat, imbibat in aromanti sintetici. Vestea buna este ca le puteti face acasa foarte simplu si fara efort, fiind siguri ca sunt 100% naturale. Ingrediente ESENTA DE VANILIE: - 1 cana vodca (alegeti o varianta fara procedee de rafinare care includ derivate animale. De ex, Absolut Vodka este vegana) - 3 pastai vanilie 1. Pastaile de vanilie se despica si se introduc intr-o sticla in care sa incapa pe verticala iar vodca sa le acopere bine. 2. Sticla se astupa cu un dop si se lasa in camara, la intuneric timp de 3 luni. Din cand in cand scuturati sticla pt a se patrunde aroma. Veti observa ca pe masura ce timpul trece, vodca devine tot mai inchisa la culoare si capata o aroma tot mai puternica de vanilie. 3. Dupa 3 luni strecurati lichidul obtinut in borcane uscate si curate (inchise bine) si reluati procedeul peste pastaile ramase. Ingrediente ZAHAR VANILAT - 500 g zahar brun BIO - 1 pastaie de vanilie 1. Pastaia de vanilie se taie bucati marunte si se amesteca cu zaharul. 2. Se pun intr-un borcan etans si se pastreaza in camara la loc intunecat timp de 2 sapatamani. Dupa acest timp zaharul vanilat este gata. Pe masura ce folositi zaharul din borcan, completati cu zahar nou. * In timpul coacerii diferitelor produse de patiserie alcoolul din esenta de vanilie se evapora si va ramanea doar aroma fina de vanilie. ** Desi la prima vedere ingredientele par scumpe iar procedeul de preparare costisitor, ganditi-va astfel: din cele 3 pastai de vanilie din esenta puteti face 3 ture de esenta (recompletand vodca de fiecare data cand terminati o tura); iar zaharul vanilat nu se va termina niciodata deoarece il veti recompleta la fiecare folosire.
joi, 22 octombrie 2009

Broccoli cu maioneza
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Broccoli cu maioneza . Ingrediente 1 cana orz 1 cana ovaz 1 banana jumatate cana alune macinate fin 100 g caise uscate 50 g stafide maruntite 3 linguri cacao 2 linguri miere 2 lingurite coaja de portocala 2 linguri de zeama de lamaie Mod de preparare Se proceseaza banana. In plus este gata in fix 5 minute.4-5 buchetele de broccoli.3-4 lg maioneza de soia Inedit . cu paine si salate. te tin satul in decursul zilei. Este o varianta foarte sanatoasa deoarece broccoli nu se fierbe si astfel isi pastreaza toate vitaminele.Imi place foarte mult broccoli iar combinatia de mai jos este f reusita. ceapa verde si spanac. se scurge si se pune impreuna cu restul ingredientelor in blender si se mixeaza pana rezulta o pasta omogena. De fapt de cand am facut aceasta reteta nu am gatit deloc. sau ca o gustare si usor de facut. Se consuma ca aperitiv. Batoane energizante de ciocolata cu cereale Sunt perfecte pentru micul dejun.sare dupa gust Broccoli se spala. caisele si mierea Se adauga restul de ingrediente si se mai proceseaza putin si gata. nu? 18 . iar cealaltsa parte din aluat am pus in tavita pentru gheata si am facut niste bomboane:D Branza de caju Am revenit dupa mai bine de doua saptamani de pauza. rupte din inflorescenta mare .1 ceapa mica . In ultima vreme nu am prea gatit. Este foarte foarte gustos. Am pus in caserola o parte din blat le-am taiat in batoane si am dat la congelator. A venit primavara cu legume proaspete si parca e pacat sa refuzi o salata mare din ridichi. Prefer sa beau sucuri verzi si sa mananc salate si fructe.

Lasati borcanul intr-un loc intunecos la temperatura camerei.10 cani apa . Un pic mai complicat din cauza rejuvelacului. 2. repetati pasul de mai sus. usor efervescenta. cu miros de limonada. Insa gustul si aspectul vor rasplati din plin aceste eforturi! Rejuvelac . clatind bine boabele si scurgandu-le de apa. Dupa 8-12 ore. 5. Reteta si cateva sfaturi legate de acesta veti gasi mai jos. Dupa 2 zile veti obtine rejuvelac – o bautura cu gust placut. Adaugati 6 cani de apa curata si rece si lasati borcanul timp de 2 zile la temperatura camerei.2 cani boabe de grau/secara/orz/ovaz/quinoa .1 borcan mare (eu folosesc un astfel de borcan de germinat) 1. 19 Branza de caju . Ar trebui ca cerealele sa incolteasca deja usor. 4.Este a treia oara cand fac aceasta reteta insa prima data cand imi iese. Clatiti bine de tot pana cand apa iese foarte curata. Acoperiti-le cu apa rece si lasati-le la inmuiat 8-12 ore. Pastrati lichidul in sticle in frigider iar boabele de cereale aruncati-le sau oferiti-le ca hrana pasarilor. Scurgeti bine de tot apa in asa fel incat sa ramana cat mai putina apa in borcan. Concluzii? Un preparat simplu insa putin mai costisitor. Insa ceea ce m-a motivat sa continui sa incerc a fost aspectul sau atat de apropiat de cel al branzei normale cat si multimea de laude pe care le-a primit. in loc intunecos (ex. Iar cand am avut ocazia sa si gust. Spalati boabele de cereale si puneti-le in borcan. Dupa acest timp clatiti din nou. REGULI PT REUSITA REJUVELAC-ULUI • verificati termenul de valabilitate al cerealelor. 3. Lasati-le din nou 8-12 ore. Daca acestea se apropie de expirare sau daca termenul a trecut deja nu va mai obositi sa incercati – acestea fie nu vor incolti fie vor incolti inegal iar bautura nu va reusi. dulapul din bucatarie). un soi de bors din cereale care mi-a dat multe batai de cap. in urma cu o luna. Scurgeti apa de pe ele. am ramas foarte surprinsa de textura si de aroma sa atat de apropiata de branza din lapte. care cere timp si ingrediente de calitate.

18 martie 2010 Iaurt vegan RAW Am fost. 20 . Daca este nevoie mai opriti robotul din cand in cand si apasati in jos crema depusa pe pereti. Dupa ce ati framantat branza cu mirodeniile dorite. Scoateti-o din forma si “imbracati-o” in diverse condimente: • • • • boabe de piper paprika ierburi aromate rosii uscate etc Branza se pastreaza acoperita. Daca adaugati lichid branza nu se va tine frumos si va fi foarte moale. Mixati in rorbot toate ingredientele pana rezulta o crema omogena. pudra de ceapa.2/3 cana rejuvelac 1. cremozitatea si racoarea-i specifica. 2. De fiecare data cand am ocazia cumpar iaurturi de soia. doua mai mult pentru a fermenta. usoara. Un probiotic de calitate este mai scump. fulgi de drojdie sare. folositi probiotice de calitate. Gustul acela acrisor de iaurt se datoreaza bacteriilor in sine care se inmultesc si transforma laptele de vaca sau cel de soia intr-o masa cremoasa. Probioticele din farmacii s-au dovedit a fi toate “moarte” adica acele culturi care ar fi trebuit sa fie vii si sa ajute la fermentarea branzei erau moarte. Varsati crema acolo. acoperiti cu restul de tifon. REGULI PT REUSITA BRANZEI • • • nu adaugati mai mult lichid decat este mentionat in reteta. se tine neaparat in frigider si se comporta exceptional in retete. zeama de lamaie. nucsoara sare. joi. Mereu mi-a placut gustul acrisor al iaurtului. daca in casa nu este foarte cald.. Puneti doua straturi de tifon pe o sita. busuioc si cimbru proaspat tocat sare. fulgi de drojdie. chiar daca vi se pare ca obtineti o crema prea groasa.3 cani caju inmuiat timp de 12 ore . ceapa verde uscata. puneti-o in vase micute tapetate cu folie de plastic si lasati-o la frigider 24 ore pentru a se intari. sunt si voi fi o mare iubitoare de lactate (asta chiar daca sunt vegana).3 capsule probiotice (se gasesc in farmacii sau aici) . Puneti o farfurie deasupra si un prosop. lasati branza cu o ora. 3. la frigider timp de 4-5 zile. pudra de ceapa. fulgi de drojdie. pudra de usturoi 4. Lasati la loc cald timp de 14-16 ore. 5. Dupa acest timp puteti framanta branza in urmatoarele variante: • • • • sare. zeama de lamaie.

Unele tipuri de nuci vor cere mai multa apa (300 ml). nuci braziliene etc.Ma intrebam insa daca nu este cumva si vreo reteta raw pentru iaurt. el imprumutand aroma nucii din care este preparat este deosebit de important sa nu amestecati iaurtul atunci cand este gata. Mixati nucile cu apa intr-un blender puternic pana rezulta o compozitie cremoasa. pecan. L-am urmarit pe nerasuflate si cand mai erau vreo cateva minute din el am dat fuguta la camara si am pus migdale la inmuiat :D So… l-am facut. ca o zaluda ce sunt. indiferent din ce tip de samanta/nuca este preparat va avea miros. Acum… e musai sa va explic unele chestii ca sa evitati unele neplaceri si totodata ca sa obtineti un iaurt gustos. Asa ca va rog nu sariti peste partea asta pentru a evita intrebarile puse in comentarii. neplacut. Eu. langa calorifer). fistic. Note: . 5. Va sfatuiesc sa faceti asta seara. iaurtul se va separa de zer. 6. seminte de floarea soarelui.eu am preparat iaurt din migdale insa data viitoare voi incerca nuca sau fistic! 21 . nuca.280-300 ml apa rece 1. gust. Asta e partea cea mai grea din reteta: va trebui sa presati foarte bine pentru a elimina tot laptele din pulpa. macadamia. Dupa acest interval va trebui sa obtineti iaurtul. repetitive de altfel si datorate necitirii intregului text din postare. 2. Strecurati aceasta crema printr-o panza curata/tifon. 4. Laptele rezultat turnati-l intr-un borcan curat. culoare. care va ramane in partea de jos a borcanului. Si am cautat retete insa din pacate mai toate cereau pulpa de nuca de cocos tanara (Thai young coconuts). nuca pe care aici nu o gasim.2 cani nuci/seminte inmuiate peste noapte si scurse de apa . Cand va fi gata. altele mai putina (280 ml). Dati borcanul la frigider pentru cateva ore pentru ca iaurtul sa se mai intareasca. pentru ca dimineata sa aveti deja iaurtul. unele tipuri de nuci/seminte trebuie combinate pentru a obtine un iaurt cu gust placut. pentru a nu obtine un iaurt cu gust pregnant de floarea soarelui. consistenta identica cu cea a iaurtului de vaca! gustul acestui iaurt nu va fi unul neutru. Dupa acest timp. seminte de dovleac. avand in vedere ca smantana se poate obtine si inca chiar una foarte gustoasa. Tot umbland insa din blog in blog am dat peste filmuletul de mai jos. • • • • • iaurtul se poate face din orice tip de nuca sau samanta preferati: caju. Pastrati la frigider. De exemplu e mai bine sa combinati semintele de floarea soarelui cu caju si migdale. mi-a iesit. l-am scurs in momentul in care am recoltat iaurtul din borcan insa greseala mea! Zerul s-a amestecat cu iaurtul si a imprumutat un gust amarui. culegeti cu o lingura tot iaurtul din borcan (MARE grija sa nu amestecati zerul cu iaurtul!) si transferati-l in alt recipient curat si uscat. 350ml iaurt) . Lasati borcanul intr-un loc cald timp de 12 ore (eu l-am lasat pe masa. migdale. Deci mare atentie! Si-acum… reteta! Iaurt raw (pt aprox. iaurtul. Asta e primul lucru bun. Acoperiti gura borcanului cu o panza curata sau cu tifon. 3.

Se pune hartie de copt pe tavile aparatului de deshidratat. Banane si iar banane. marți. De-aia coapta fain. Dar cum va spuneam ingredientul de baza si principal e banana. . Se consuma pe loc sau in 1-2 zile. Se imparte compozitia in 2-3 parti si se toarna pe hartia de copt. Da. Sunt delicioase! duminică. care e f apropiata de cea a clatitelor coapte: sunt elastice si moi.1-2 lg zeama de lamaie (previne innegrirea bananelor) 1. In primul rand textura. Eu zic ca reteta mai simpla si mai buna nu exista! Clatite de banane (pt aprox. Eu le-am servit cu sos de capsuni (capsuni inghetate mixate cu sirop de agave) si sos de ciocolata (cacao. 16 martie 2010 Clatite de banane Ce faci atunci cand esti raw foodist si ai prea multe banane care risca sa se strice? Hmmm… de erai pe regim normal tranteai o paine cu banane dementiala insa acum ce-i de facut? Eeeei dar nui a te plange! Ca si mancarea cruda are tolba ei de retete bune si aspectuoase! Asa ca mi-am amintit cum vazusem odata pe undeva (nu mai retin siteul) niste clatite frumusele facute doar din banane. Se niveleaza cu o paleta pt a fi in strat uniform insa nu f subtire caci atunci veti obtine mai degraba chipsuri decat clatite elastice! 3. 2. Banane si zeama de lamaie. In al doilea rand: desi au aroma de banane.l-am servit cu piure de mango. sa nu faca pete de dalmatian! Verdictul? Poate ceel mai bune clatite crude din cate am mancat! Simple foc insa cu un rezultat neasteptat de bun. Dap. pt a preveni uscarea.3 banane coapte .iaurtul este gros insa al meu a devenit mai fluid deoarece s-a amestecat cu zerul. Se pastreaza in pungi. sirop de artar) insa se pot consuma la fel de bine cu fructe proaspete sau inghetata. 2-3 clatite) . Bananele se curata de coaja si se taie felii. hai sa nu mint. Se deshidrateaza pana cand foaia de clatita se desprinde usor de pe hartie (8-10 ore). 4. daca puneti un sos aromat peste ele. S-ar putea ca marginile sa fie mai uscate insa mijlocul va fi elastic si moale.. doar atat. apa. Se pun in robot impreuna cu zeama de lamaie si se mixeaza pana rezulta o crema omogena. Ei bine. 14 martie 2010 Caramele raw Cand am citit reteta aferenta acestor delicioase caramele si am vazut cu cata nonsalanta declara creatoarea retetei ca aceste minunatii seamana mult la gust cu cele originale am zis ca a cam exagerat un pic. mai ca nu-l mai simtiti. intr22 . in punga de hartie in camara.

Caramele raw . Am sa incep cu cea mai buna reteta. Nu mixati f mult deoarece semintele vor elibera uleiul si caramele vor avea o textura foarte uleioasa. O mica completare as avea: nu inlocuiti semintele de pin cu alte tipuri de seminte deoarece ele confera acel gust bogat si savuros. Mixati separat curmalele cu esenta de vanilie pana rezulta o pasta mai groasa. 5. Paine raw . ele devenind mai elastice). Pentru o consistenta asemanatoare celor din comert pastrati-le la congelator duminică.1/2 cana curmale fara samburi. sofisticate.1 cana tarate de grau 23 . Scoateti din congelator si taiati cubulete egale de caramele. exista si paine raw! Si ce de variante! Am preparat paine raw de mai multe ori insa nu am apucat sa pun retetele pe blog. Ideea e ca fructele sa se marunteasca cat mai fin posibil. sau mai bine zis – al biscuitilor digestivi. zahar. Pastrati-le la rece mereu.1/2 cana seminte de pin crude (cam 1 punga mica) .adevar sunt unele retete raw care seamana mult la gust cu cele originale insa ideea unor caramele crude preparate din doar trei ingrediente simple si care sa semene la gust cu cele originale. 3. nu va faceti probleme. adaugati praful de sare si mixati pana la incorporare. Rasturnati compozitia pe o foaie de copt si cu un sucitor intindeti compozitia intr-un patrat micut si mai grosut. Bucati mai mari de pin sau curmale nu vor fi o problema. Verdict? Musai trebuie incercate! Iubitorii de caramel le vor aprecia cu siguranta. Semintele de pin se mixeaza in robot/blender pana rezulta o textura marunta. Puneti semintele de pin macinate peste pasta de curmale. un gust minunat de caramel. Dati la congelator pana se intareste putin. care aduce mult cu gustul painii integrale. 2.1 l-ta extract de vanilie . taiate f marunt . din unt.1 praf de sare 1. 24 ianuarie 2010 Paine raw Da. nu foarte puternic insa caci totusi e vorba de ceva crud si vegetal. insa nu f fina. 4.2 cani faina integrala . asta in masura in care se poate. Insa din nou: nu procesati f mult pt a nu obtine o masa prea uleioasa. Nu veti obtine o masa tocmai omogena. frisca – mi s-a parut un pic cam (prea) indrazneata! Asa ca pofticioasa si curioasa cum sunt m-am apucat de ele si iaca ce a iesit: niste caramele cu o textura apropiata celor din comert (asta daca se tin la congelator.

joi.5 cm si am decupat cu rotita de pizza felii de aluat pe care le-am pus la deshidratat pana au devenit crocante (dureaza cam o zi).1 ardei kapia rosu .1 cana seminte de floarea soarelui inmuiate cateva ore in apa rece si scurse .2 l-te pudra de ceapa sau 1 ceapa mica .apa cat cuprinde Am pus toate ingredientele intr-un bol si am adaugat apa calda cat sa se formeze un aluat maleabil. Am intins aluatul intr-o foaie de ~ 1 – 1.1 l-ta sare ..2 lg seminte de susan . Este o paine extrem de sanatoasa si excelenta pentru sandwichuri. crutoane in supe raw. Ce poate fi mai bun?! Crema de branza cu ardei .1/4 cana apa rece .1/4 cana faina din seminte de in .1 lg seminte de susan sau tahini raw . nelipicios.2 lg fulgi de drojdie .1 l-ta sare .1 l-ta pudra de usturoi sau 2 catei de usturoi . 24 . bruschete etc. 14 ianuarie 2010 Crema de branza cu ardei O crema vegetala spumoasa si usoara.2 lg zeama de lamaie Se mixeaza toate ingredientele in robotul de bucatarie pana rezulta o crema omogena.3 lg ulei presat la rece (floarea soartelui / masline / canepa / in etc) . cu o aroma ce aminteste de branza fina si cu iz de legume.

marți.200g seminte de pin. Mega bun! * Poate fi folosit in orice tip de salata ori ca inlocuitor de parmezan pe paste vineri. salata verde. * Eu am servit cu salata de: spanac. admirati aceste poze. rosii si avocado. Deshidratati timp de mai multe ore pana cand parmesanul prinde consistenta si devine crocant. unde preparatele arata incredibil de … “gatite” si extrem de apetisant. 30 octombrie 2009 Clatite de cacao cu smantana si fructe de padure 25 . ardei etc. castraveti.1/4 cana zeama de lamaie . Am asezonat totul cu ulei de masline. inmuiate timp de o ora in apa rece. Decupati cateva foi de copt dupa marimea tavilor aparatului de deshidratat. in frigider. Pastrati in cutii bine inchise. alaturi de alte legume: rosii. apoi scurse . Pentru a va convinge de acest lucru. rucola. Turnati compozitie si nivelati-o cu o spatula in strat foarte subtire. morcovi. timp de o saptamana. Parmezan din seminte de pin (rezulta aproximativ 3 cani) .2 lg fulgi de drojdie (pot fi cumparati de aici) .1/2 cana apa plata . sare si otet balsamic. Se pastreaza in cutii inchise in frigider timp de 2-3 zile.Se consuma pe paine. 3 noiembrie 2009 Parmezan II Acest tip de parmezan se prepara intr-un restaurant raw vegan faimos din SUA.1/2 l-ta sare Mixati intr-un blender toate ingredientele pana rezulta o compozitie omogena.

Turnati compozitia intr-un bol si lasati-o la temperatura camerei pentru 12 ore. Dupa acest timp este gata. bine coapta .1 l-ta esenta pura de vanilie . Vor rezulta 8 clatite. Se toarna compozitie si se intinde uniform.1/4 l-ta sare .1/4 l-ta pudra de probiotice (probiotice se gasesc in farmacii) . care se apropie foarte mult de gustul smantanei normale. Pe fiecare tava a aparatului de deshidratat se pune hartie de copt. pt a obtine discuri cu diametrul de 12 cm. dar nici prea gros deoarece vor fi greu de taiat in farfurie.1/2 cana apa . 26 .250 g dovlecel curatat de coaja . Sunt foarte bune insa cel mai mult imi place smantana.1 l-ta zeama de lamaie .1 cana caju crud.Pentru acele zile in care vi se va face dor de clatitele calde.1/4 cana + 2 lg sirop de agave .1 l-ta otet de mere Mixati totul pana rezulta o pasta omogena.1 lg zeama de lamaie .1/2 cana faina de in (obtinuta prin mixarea semintelor de in) . Clatitele . Amestecati si transferati bolul in frigider pentru alte 24 ore. inmuiat 2 ore in apa .220 g pulpa de mango. umplute cu bunataturi. incercati aceasta varianta simpla dar delicioasa de clatite de cacao cu smantana de caju si fructe de padure.1 vf cutit sare Se mixeaza toate ingredientele in blender pana rezulta o pasta fina si omogena.1/2 cana cacao . Clatite de cacao cu smantana si fructe de padure Smantana . in strat nu prea subtire.

20 octombrie 2009 Supa-crema de spanac Cat timp mai gasim spanac proaspat in magazine este pacat sa nu profitam de el si sa nu incercam aceasta supa usoara si delicioasa. pt a rezulta o supa-crema Mixati toate ingredientele in blender si serviti cu ulei de floarea soarelui presat la rece si paine raw.1 ceapa verde .4 cani spanac spalat bine . Supa-crema de spanac (pt 2-3 pers. marți. Se servesc clatitele cu fructe de padure amestecate cu smantana si decorate cu sos de ciocolata (miere+cacao sau sirop de agave/artar+cacao).1 cana rosii taiate cubulete .1 l-ta miso de orez .apa cat cuprinde.1 tulpina de telina .1 legatura patrunjel proaspat .Se deshidrateaza 4-5 ore.1/2 avocado bine copt . pana cand sunt uscate insa usor de pliat.1 cana zucchini / dovlecel feliat .1 catel usturoi . Yum! 27 .sare dupa gust .1 lg zeama lamaie .2 cani castravete feliat . pana cand se pot desprinde de pe foi.) . Se intorc si pe partea cealalta si se mai deshidrateaza 1-2 ore.

Batoane de granola (rezulta 3 tavi in apratul de deshidratat): . Macinati nuca.joi. miere si fructe. Adaugati peste sos nuca macinata.1 mar potrivit.1 l-ta scortisoara .1/3 cana ulei de cocos topit . semintele de in macinate si stafidele.1/4 cana ulei de masline extravirgin . fulgii de ovaz macinati.1/3 cana sirop agave .1 cana stafide Primele 9 ingrediente se mixeaza pana rezulta un sos uniform.1/2 cana sirop artar . cat sa se mai simta bucatele marunte.2 cani fulgi de ovaz macinate . un mic dejun gustos si consistent. Batoanele de fata reprezinta varianta “inchegata” a acestui preparat delicios.1 cana boabe de cacao (sau bucatele de ciocolata vegana) . Amestecati.1 cana seminte de in macinate . Adaugati apoi: . curatat de coaja si de samburi . insa nu foarte marunt. 8 octombrie 2009 Batoane de granola Granola reprezinta un preparat consumat la micul dejun si alcatuit din fulgi de ovaz.1 praf de sare de mare .6 curmale mari fara samburi .1 cana caise uscate si tocate marunt 28 . pentru a capata o consistenta crocanta. la scoala ori acasa. Turnati sosul intr-un bol adanc. seminte. numai bun de impachetat si consumat la birou.2 cani nuca macinata . Seamana putin cu muesli insa de obicei aceste ingrediente sunt amestecate si lasate usor la copt in cuptor.1 cana nuca de cocos .

1/2 cana seminte de canepa sau susan crud . Punem batoane din nou in aparat pentru cateva ore. 6 octombrie 2009 Crema de branza cu spanac Una dintre cele mai simple si rapide creme de branza. miscati sau intoarceti foaia de granola! Se rupe usor. Ideala atat la micul dejun cat si la pranz. Daca le puneti in punga cat ce se termina de deshidratat se vor inmuia. asezonata cu spanac proaspat realizeaza o masa copioasa si sanatoasa. In acest timp NU apasati. Scoatem fiecare foaie si o taiem in batoane. Se inchide aparatul si se lasa la racit in aprat timp de 2-3 ore.. Deshidratati timp de 6-8 ore. marți. Ele nu se coc. Abia dupa acest timp le puteti impacheta in pungi sau in cutii cu capac.1/2 cana seminte de floarea soarelui.1/2 cana goji . Dupa acest timp ar trebui sa fie crocanta. 29 . Dupa aproximativ 6 ore va prinde putina fermitate si cu mare grija o intoarcem pe partea cealalta si o lasam din nou la deshidratat pentru 10-12 ore. Turnati toate acestea peste compozitia de mai sus si amestecati bine de tot. Se depoziteaza la loc uscat si racoros timp de 2-3 saptamani sau in congelator pt 2 luni. Turnati cateva linguri de compozitie si presati-o cu palmele in forma unui patrat cu grosime de 2-3 cm (cat un baton din comert). pana cand acestea sunt crocante atat in exterior cat si in interior si nu se vor mai rupe. ci se deshidrateaza insa vor fi usor calde la terminare. Puneti hartie de copt pe 3 tavi ale aparatului de deshidratat.

1/2 cana apa . Contin seminte. Aveti grija sa nu il faceti pasta! Adaugati peste crema de branza usturoiul zdrobit.2-3 catei usturoi .1 cana migdale .2 l-te sare . Pastrati la frigider intr-un vas de p[lastic sau de sticla cu capac. Pulsati 1-2 secunde. spanacul si mirodeniile. legume si condimente si sunt plini de vitamine. doar cat sa il sfarame. dati la rece pt o ora pt ca aromele sa se patrunda.1 cana nuci braziliene .1 cana ardei rosu taiat cubulete .1 1/2 cana caju crud inmuiat timp de o ora in apa rece .1 lg fulgi de drojdie 30 . Valabil 2 zile.1 lg zeama de lamaie . Ingrediente (rezulta 5 tavi in ap.1 praf curcuma (turmeric) sau boia de ardei .Crema de branza cu spanac .ierburi aromate (optional) ~~~Primele patru ingrediente se mixeaza in blender timp de cateva minute pana rezulta o pasta omogena. Biscuiti din seminte si legume Acesti biscuiti deshidratati pot fi folositi atat ca substitut pentru painea coapta. Amestecati cu grija si serviti pe loc sau daca doriti.3 cani spanac proaspa .1/4 cana seminte de in zdrobite . Daca este prea groasa mai adaugati putina apa.1 l-ta sare de mare . Spalati spanacul (lasati si coditele) si puneti-l in blender. cat si ca snack sanatos in timpul zilei.de deshidratat): . semi-fluida insa nu foarte groasa.1 rosie mare .1 cana seminte de floarea soarelui .

B3. Apoi se scurg si se lasa sa se usuce. B5. Aranjati biscuitii intr-o tava cu foaie de copt si dati-i la cuptor la foc potrivit pana se rumenesc (15-20 minute). Ingrediente (pt aprox. are un gust placut si are nenumarate efecte curative: combate oboseala si stresul. 2. la raionul de seminte. Toate ingredientele se pun intr-un vas si se framanta pana rezulta un aluat elastic si nelipicios (mai adaugati apa sau faina in functie de consistenta aluatului). Se “taie” apoi pasta in bucati. extrem de gustosi.2 lg seminte de susan . * nucile braziliene se gasesc in hipermarketuri. Se pun intr-un blender toate ingredientele si se mixeaza pana rezulta o pasta cat de cat omogena. au un gust mai cremos si sunt mai grase ** seminte de in zdrobite gasiti la magazinele “dm” insa puteti sa le zdrobiti si acasa. 23 septembrie 2009 Biscuiti digestivi Biscuitii digestivi reprezinta o combinatie ideala intre un snack si un aliment-medicament. 2. prin continutul ridicat de fibre. B2. 4. Cu o paleta se pune din compozitie in tavi si se niveleaza.1 l-ta sare . aromati datorita taratelor si a semintelor de dovleac. 3.1 cana faina alba (+ extra pt framantat) . Fiecare tavita a aparatului de deshidratat se acopera cu foaie de copt (avand totusi grija sa ramana gaura de la mijloc libera pentru ca aerul sa circule). Sunt crocanti. regenereaza pielea.3 lg ulei de masline . E) si minerale (Mg. este plina de vitamine (B1. *** turmericul se gaseste la Plafar sau in magazine BIO. patrate etc). acestia ajuta la digestie. fie in pachete de mix de seminte. sub marca Sonnentor. miercuri.1 cana fulgi de ovaz . 25 buc.1 cana apa . Pe langa gustul deosebit. combate constipatia. da stralucire tenului etc. pt a putea fi intoarsa usor si se lasa la deshidratat cateva ore pana cand biscuitii devin crocanti. 16 septembrie 2009 Turte din faina de hrisca Hrisca. Serviti-i atat calzi cat si reci. Cu mainile infainate formati bilute de aluat de marimea unei nuci si aplatizati-le. K.1/2 cana seminte de dovleac crude (sau floarea soarelui) 1. ambalate fie in pungi individuale. Primele trei ingrediente se pun in apa multa la inmuiat pentru 4 ore. utilizand blenderul. Primele trei ingrediente se macina in blender pana rezulta o faina fina. una dintre plantele mai putin cunoscute in tara noastra. Seamana ca forma cu nucile de caju insa sunt mult mai mari.1 cana tarate de grau . Fe).1. cu ajutorul paletei (in triunghiuri. 3. Ca. miercuri. 4. 31 . Intepati fiecare biscuite cu furculita de 2-3 ori.) .

sare . O reteta pe cat de simpla. Ingrediente pt 12 turte: .5 cm. Presarati susan peste turte si apasati-l usor pt a intra in coca. Am gasit insa astazi la Plafar faina integrala de hrisca si am cumparat-o deoarece m-a tentat reteta de pe punga. iata o reteta care va va aduce zambetul pe buze: pasta de branza de migdale! Are un gust aproape identic cu cel al branzei de vaci. Sunt foarte crocante si isi mentin aroma specifica hriscai. daca va placea la nebunie si daca intre timp ati devenit vegani.Mie imi place foarte mult hrisca. Se serveste pe felii de paine neagra sau integrala. 30 iulie 2009 Sorbet de fructe exotice 32 . fie o consum raw. Se acopera cu o folie si se lasa 2 ore.2 lg zeama de lamaie Se proceseaza toate ingredientele in blender pana rezulta o pasta fina si omogena. Dupa acest timp aluatul (care e extrem de fin si matasos) va fi mai maleabil. in sarmale.200 g faina de hrisca (de la Plafar) . Este DELICIOASA! joi.1 cana migdale crude inmuiate de cu seara in apa . luni. cu rosii si ardei. pe atat de gustoasa si sanatoasa! Daca va plac biscuitii crocanti atunci nu mai stati pe ganduri. Eu le-am servit cu pateu de masline si legume. 24 august 2009 Pasta de branza Daca ati mancat vreodata branza de vaci cu masline si ceapa.1 catel de usturoi zdrobit . Puneti turtele formate pe o tava cu hartie de copt si dati la copt la foc potrivit pana se rumenesc si sunt crocante (la mine a durat cam 35 minute).1 lg seminte de susan . pe care o prepar fie ca o budinca fie o prajesc in cuptor precum alunele.1 lg cu varf ceapa rosie tocata .2 lg fulgi de drojdie . este cremoasa. paine RAW sau lipii. adica cea de fata.1 lg sare .apa . Cu mainile usor umezite formati bilute potrivite pe care le turtiti intre palme pentru a avea grosimea de 1-1.1/4 cana apa filtrata .seminte de susan/mac Se amesteca faina cu sare dupa gust si cu suficienta apa pentru a rezulta o pasta mai subtire insa nu foarte lichida. usoara dar mai presus de toate este RAW si deci plina de vitamine! Multumesc Ligiei pentru reteta! Ingrediente: .

3. de aceea crema are o culoare mai inchisa. 4. Eu nu am adaugat strop de zahar sau alt indulcitor pt ca mi s-au parut suficient de dulci.1/2 papaya . Se mixeaza pana rezulta o pasta omogena. spumoasa.Din fructele ramase de la aceasta salata m-am gandit sa fac un sorbet.cateva capsuni .2-3 lg miere 1.1 fructul pasiunii . plina de vitamine si cu un gust divin: combinatia de gref cu avocado este nemaipomenita! O idee de la Andrea.sucul de la 1 lamaie verde . Ingrediente: . Greful se feliaza si se curata de pielite. sanatos si rapid. alaturi de felii proaspete de gref. 8 iulie 2009 Chipsuri din varza creata 33 . Ingrediente pt 6-7 inghetate pe bat: . va avea o culoare mai frumoasa. 2. Avocado se curata de coaja si sambure si se pune in bolul blenderului. Daca folositi insa galben. Eu am folosit grepfuit roz. sucul de lime si mierea. Este un sorbet racoritor. Se adauga greful feliat.1/2 grepfruit . le strecuram (de samburi) si dam la congelator.1 avocado bine copt (insa fara parti negre) . Se serveste rece. miercuri.1/2 fructul dragonului . miercuri. 22 iulie 2009 Mousse de avocado cu gref O crema bogata.1/2 mango . cu o textura ce aminteste de frisca.puteti pune ananas proaspat si banane pt un gust mai fin Mixam la robot toate fructele.

4. caci vor mai scadea la uscat. dar daca aveti sansa sa o gasiti in piata cumparati o bucata pentru a incerca aceste minunate chipsuri. Se pune hartie de copt pe fiecare raft al aparatului de deshidratat. Se sareaza dupa gust. cimbru.zeama de la o lamaie mare . 1.1 cana fulgi de drojdie (din magazine naturiste) . miercuri. rozmarin. Se pastreaza in locuri racoroase si uscate. se porneste aparatul si se lasa la uscat pana sunt crocante. Ingrediente: . Se servesc simple sau cu parmesan. Frunzele de varza se spala si se taie nervurile din mijloc. Apoi se adauga drojdia si se mai mixeaza putin. am pus niste poze. Este ideal pentru paste. 17 iunie 2009 Batoane cu ovaz 34 . salvie . condimentele si sarea. salate. Intr-un bol se amesteca uleiul cu zeama de lamaie.seminte de in zdrobite . 7 iulie 2009 “Parmezan” Atat de bun incat ai crede ca e chiar parmezan adevarat! Va spun sincer ca este delicios! Ingrediente: .ierburi aromate: oregano. Partile ramase se taie in patratele nu foarte mici.1 cana nuci caju crude . 3. Se aseaza frunzele inmuiate in sos. Sunt excelente! marți. migdale crude sau seminte de floarea soarelui crude. din pacate. 2. Se pun frunzele de varza in bol si se amesteca bine.Snacks-uri gustoase si sanatoase! Seamana mult la gust cu varza acra.fulgi de drojdie . singura diferenta ar fi ca sunt crocante. La noi se gaseste cam greu.sare Nuca de caju se da la blender pana devine o pulbere fina. chipsuri.sare Pentru cei care nu stiu cum arata varza creata. LATER EDIT: puteti inlocui nuca de caju cu nuca normala.5 lg ulei de masline .4 frunze mari de varza creata (nu puteti folosi varza normala!) .

1 cana de apa (sau mai putin) .75 g cacao pudra (sau mai putina dac nu iti place ciocolata amara) Se pun toate ingredientele in blender si se mixeaza pana rezulta o pasta mai grosuta. Se lasa la racit iar apoi se taie sub forma de batoane sau in patratele mai mari.50 g merisoare uscate sau cirese. Idee Good Food joi.1 avocado . Se savureaza dimineata. si daca iubesti trufele de ciocolata nu mai sta pe ganduri! Ingrediente: . 35 . langa un pahar de lapte sau cu fructe. fara lapte si fara foc (!) insa iata dovada! Ciocolata de fata este atat de cremoasa si de aromata incat te duce cu gandul la specialitatile belgiene. 11 iunie 2009 Ciocolata (raw) O alta reteta pentru care trebuie sa ii multumesc Ligiei! Nu credeam vreodata ca am sa ma indragostesc de ciocolata vegana. caise.O portie buna de fibre. nu foarte tare insa nici foarte fluida. Se da la copt la 180 grade C pt 20-30 minute sau pana cand se rumeneste. ciocolata etc Se amesteca ovazul cu nuca de cocos si merisoarele. Se ung cu ulei de floarea soarelui (sau de rapita) formele de bomboane (sau o tava sau chiar formele pt gheata) si se toarna compozitia in ele.1 mana migdale macinate grob .3 lg miere (daca vrei mai dulce pune 4 lg) . Se niveleaza si se da la congelator pana se intareste.1/2 cana ulei de struguri sau floarea soarelui sau rapita . intr-un preparat delicios. Se unge o tava cu ulei (si mai bine este sa puneti hartie de copt) si se toarna compozitia in ea. Nu ai ghici ca nu are lapte daca nu ti-as spune! A.2 cani fulgi de ovaz . bine coapte . Se adauga bananele pasate si uleiul si se amesteca. vitamine si minerale. rafinate si scumpe.4 banane medii.1 cana nuca de cocos .3-4 picaturi esenta de vanilie . Batoanele de fata inlocuiesc cu succes varianta comerciala a batoanelor de cereale si desi nu contin unt sau zahar sunt peste asteptari de bune! Ingrediente: .4 lg ulei de palmier (sau ulei de cocos) .

ananas.da un gust incredibil de bun) . Storc la dragul meu samson: . 36 . valeriana.2 lingurite spirulina .1 lingurita chlorella .. Adaud doar un strop de apa si fac un pure gros de tot. Au un gust incredibil de cremos. frunze de morcov. yum Ingrediente jum cana de faina de in* jum cana de faina de seminte de floarea soarelui* 1 cana orz 1 lg sare nitica patrunjel aprox 10 lg apa putin praf de usturoi *semintele maruntite in blender sau rasnita de cafea Se amesteca toate in robot pana la omogenizare Se pune aluatul pe o folie de plastic unsa cu putin ulei se acopera cu alta bucata de folie de plastic se intide cu sucitorul si se dau formele dorite!Se usuca in fct de cat de crocante le vreti!eu le-am uscat pe calorifer aprox 8 ore Pe unele am pus putin mac Pofta mare! Super-juice-smoothie: 1]. de-aceea sunt putin mai moi.. 2].1/2 lamaie (cu tot cu coaja . untisor. datorat fructului de avocado insa sunt si ferme precum ciocolata normala din cazua uleiului de palmier. loboda. de ridichi.alte verzituri dupa pofta inimii: stevie. etc. portocale. yum. gref.Eu una n-am mai avut rabdare sa se intareasca beton si le-am scos mai repede.. spanac. 9 martie 2010 Paine de seminte Primele mele painici raw. Depozitez in blender: .frunzele de la 5-6 fire de menta .1 lingurita miere .toate fructele pe care le posed: mango. capsuni. Incredibil de gustoasa! Va garantez ca veti uita rapid ciocolata din comert! Truc: – puteti pune in compozitie si nuci zdrobite mai marunt sau stafide. marț i. macris. mar. salata verde.

chlorella ~ 2g/zi (GLA.un praf de sare . Avocado se mixeaza in robot impreuna cu sarea si zeama de lamaie pana rezulta o crema fina si omogena. zmeura. Orice fruct mai aromat gasiti.cacao ~ 5g/zi (antioxidanti. simtere de bine :-). Tort de capsune .zeama de la 1/2 lamaie . caise etc. gust :-) Crema de avocado de primavara . etc) . omega-uri. 2. clorofila. 3.2 buc.ingrediente pt 1 tortulet BLAT . Vezi aici cum.sare himalaya ~ 3g/zi (minerale) . Puteti chiar folosi fructe inghetate dar lasate la dezghetat inainte de a le mixa in compozitie. Orzo sau Spelta) 37 .1 fir usturoi verde taiat marunt . 4. magneziu. celule nervoase. mure.1 fir ceapa verde taiata marunt 1. Torn sucul peste pure si pulsez de cateva ori.3]. etc) . etc) . etc) . 1 1/2 cana migdale crude .1 l-ta cacao . Se serveste pe pat de rosii (felii groase de rosii) acompaniate de salate de vereturi. Tort de capsune Tortul este pe cat se poate de simplu insa aroma este superba.10-15 curmale fara samburi . cirese.lucuma ~ 5g/zi (fosfor.maca ~ 4g/zi (rezistenta fizica. avocado bine copt . etc) .cantitati duble pt adulti .in ~ 20g/zi (fibre.1 l-ta cafea de cereale (Inka. Se adauga apoi ceapa si usturoiul si se amesteca cu o lingura de lemn pana la inglobare.canepa ~ 10g/zi (omega-uri. proteine.camu-camu ~ 5g/zi (vitamina C) . sulf. etc) . Daca doriti puteti inlocui capsunele cu afine. concentrare. Avocado se curata de coaja. gust :-).miere (B12. Se da crema la rece pentru cateva ore pentru ca aromele sa se patrunda.sare dupa gust .susan (calciu) ~ 10g/zi .spirulina ~ 5g/zi (proteine. etc) .aprox. Lui Matei ii dau: .

1.3 lg unt de cocos (topit pe baie de abur) . 4. Mixati migdalele in robot impreuna cu sarea pana se faramiteaza foarte marunt. Turnati crema peste blat si dati tava la congelator pana cand compozitia ingheata. CREMA . 2. in timp ce robotul merge. proteina de canepa Canah 1/2 cana ulei de cocos (topit) 1/2 cana sirop de agave 38 .1 lg unt de cacao (topit pe baie de abur) . cu diametrul cat mai mic (sub 18cm). Din cand in cand opriti robotul si cu o spatula dati in jos crema de pe peretii aparatului.1 cana capsune . Toate ingredientele se mixeaza in robot pana la consistenta unei creme omogene. Ornati cu capsune proaspete si sos de ciocolata. Adaugati cacao si cafeaua de cereale si apoi rand pe rand curmalele. care atunci cand este stransa in degete sa se compacteze. ideal cu peretii detasabili. Presati cu palmele compozitia intr-o tava rotunda. Lamingtons raw Ingrediente: 2 cani nuca de cocos 1 cana seminte de canepa Canah 1/2 cana cacao/pudra de roscove 2 ling. Daca nu se intampla acest lucru mai adaugati curmale pana la consistenta mentionata. Ar trebui sa rezulte o compozitie lipicioasa.1 l-ta zeama de lamaie 1. Grâul se poate înlocui cu hrişcă muiată în apă de seara până dimineaţa.2 lg miere . Lasati tortul sa se dezghete in frigider.1/2 cana caju inmuiat in apa rece de cu seara . Inainte cu cateva ore de a servi tortul. indepartati inelul tavii si scoateti tortul pe un platou. 3. 2. 3. Pastrati tortul la frigider Salată de pătrunjel cu seminţe de cânepă Ingrediente: • • • • • • 2 legături de pătrunjel proaspăt tocat fin 2 roşii tăiate cubuleţe 1 legătură de ceapă verde sau 1 ceapă roşie tăiată cubuleţe 1 cană seminţe decorticate de cânepă zeama de la 1/2 lămâie 2 linguri ulei de cânepă Preparare: Amestecaţi toate ingredientele într-un bol de salată şi lăsaţi să stea jumătate de oră la frigider.

Compozitia nu este foarte lipicioasa insa nu va faceti griji. hrişcă fiartă. legume fierte. se va intari si se va lega perfect la rece. Adăugaţi seminţele decorticate. Se preseaza apoi intr-o tava de sticla dreptunghiulara si se da la congelator pana este complet intarita.Amestecati toate ingredientele intr-un bol. uleiul de cânepă şi oţetul balsamic. Puneţi jumătăţile de avocado pe farfurie şi umpleţi-le cu amestecul preparat anterior. menta. Pesto de cânepă Ingrediente: • • • • • 2 căni de busuioc proaspăt 1/2 cană seminţe decorticate de cânepă 1/2 cană parmezan ras 3 căţei usturoi 3 linguri ulei de cânepă Preparare: Spălaţi şi tocaţi busuiocul. porumbul dulce. usturoiul şi uleiul de cânepă. linte. Atenţie la sâmburele mare din mijloc. ceapa. parmezanul. Painici raw(z) – pt ~ 30 painici precum cele din imagine . Curăţaţi avocado de coajă şi tăiaţi-le în jumătate. legume la grătar. Cat ce se scoate din congelator se portioneaza si apoi se lasa la temperatura camerei pentru a avea gustul mai bun. Se serveşte cu paste din grâu integral. Amestecaţi în blender sau cu un mixer. năut. cartofi copţi. Amestecaţi seminţele decorticate de cânepă cu castravetele.500 g hrisca bio* incoltita 39 . Avocado umpluţi Ingrediente: • • • • • • • • 1/2 cană porumb dulce boabe 1 castravete mare 1 ceapă roşie mentă proaspătă sau uscată 1/2 cană de seminţe decorticate de cânepă 4 linguri ulei de cânepă 4 avocado 2-3 linguri oţet balsamic Preparare: Curăţaţi şi tăiaţi cubuleţe mici castravetele şi ceapa roşie. orez.

se clateste bine si se scurge din nou de toata apa din borcan. Dupa acest interval mai clatiti si scurgeti hrisca o data.200-250 g nuci crude de Brazilia . la scrus. ci fulgi inactivi care arata precum fulgii de porumb si se gasesc in magazine naturiste) . Se pune borcanul in pozitie culcata (orizontala) in acelasi loc intunecos pentru 8 ore. 2. Se pune in vasul robotului impreuna cu zeama de lamaie si se mixeaza pana la omogenizare.1 legatura patrunjel proaspat sau uscat . Este important sa nu faceti painicile f subtiri pt ca nu doriti chipsuri. nu foarte tare dar nici foarte lichida. peste noapte (12 ore).apa 1. 4. Cum incoltim hrisca? 1. Avocado se curata de coaja si sambure si se taie bucatele. Se pune intr-un loc intunecos la temperatura camerei. pt 20 minute. Se sareaza si se pun intr-o sita. Se pune hartie de copt pe tavile aparatului de deshidratat si cu o lingura se pune compozitie pe hartie. de aceea este maronie si NU va incolti) se pun intr-un borcan de incoltit (sau borcan mare legat la gura cu tifon). Castraveti cu maioneza de avocado • • • • • • • 1 avocado bine copt zeama de la 1/2 lamaie 1/2 l-ta mustar ulei presat la rece de floarea soarelui sare 1-2 castraveti de gradina 1 ceapa verde 1.cateva linguri fulgi de drojdie (ATENTIE nu drojdie care dospeste. Ceapa se taie marunt. 3. Se pun toate ingredientele in robot si se mixeaza pana rezulta o compozitie mai cremoasa. Ar trebui sa vedeti deja primele “codite” de incoltire. Dupa deshidratare se pastreaza in pungi la frigider timp de 1-2 saptamani. Se da o forma rotunda. Boabele de hrisca (este important sa folositi hrisca bio. Se deshidrateaza timp de 12-14 ore la 40 grade C. uniforma. In acest moment puteti folosi hrisca sau o mai puteti lasa inca 8 ore pentru a incolti mai bine. 3. sarea si putin cate putin din ulei. 40 . Hrisca se scurge de apa. ca la maioneza obisnuita.. 2. Se adauga mustarul.sare . Castravetii se spala si se taie cubulete. cea din magazine este prefiarta. care este verde-galbui si cruda.faina din seminte de in (adica seminte de in macinate fin) . se clatesc bine cu apa rece si se umple borcanul cu apa. Se poate mixa cu robotul sau cu o lingura de lemn. 3. 2.

Supa rece de legume – gazpacho (pt 2 persoane) . mai aromate si mai sigure decat cele din magazine) Mini tarte cu cirese (6 bucati) . 6. Se amesteca bine. Cateva secrete pentru reusita supei sunt: • legumele sa fie bine coapte (si ideal ar fi sa alegeti legume de pe piata.1/2 cana alune de padure crude 41 .cuburi de gheata Fructele se curata de samburi. Castravetii se storc bine de apa si se adauga impreuna cu ceapa peste maioneza de avocado.sare. pe paine cruda sau coapta. Se da la frigider pt o ora.2 mere acrisoare .1 ceapa verde mai mare .2 rosii .400 ml apa rece .1 avocado .1 1/2 cana migdale crude .1 castravete de gradina curatat de coaja . se pun in blender impreuna cu apa si condimentele si se mixeaza pana rezulta o crema fluida.1 piersica bine coapta . ca aromele sa se patrunda.5. Se serveste cu rosii. Bautura de serveste de indata.BLAT . cu gheata. se taie felii potrivite si se storc/mixeaza intr-un dintre aparatele de mai sus. piper Se curata si se taie legumele in bucati potrivite. Se serveste de indata cu piper proaspat macinat. Suc de piersici si caise .3 caise bine coapte .1/2 ardei . ardei.

Sunt absolut delicioase! • apa sa fie cat mai rece. Se orneaza cu cirese/capsuni/zmeura/visine si cocos. pana la nivelul lor. Se mixeaza pana rezulta o compozitie omogena.1 praf de sare . . 4. 2.1 castronel (~ 200g) inainte de hidratare Seminte de in . Se dau formele la congelator pana la prepararea cremei.3/4 castronel (~150g) Tarate de psyllium .dupa gust Preparare: 42 . Nuca de caju se pune in paharul blenderului si se adauga apa de pe curmale.5 linguri Filgi de drojdie . 5. 3.1 cana curmale inmuiate 30 minute in apa rece .ro) sau ciocolata neagra taiata marunt 1. 3.3 lg cacao/carob . eventual puteti adauga cateva cuburi de gheata Painici "graham" din seminte de floarea soarelui Seminte se floarea soarelui . Nucile se mixeaza cu sarea pana se transorma intr-o masa omogena si fina.optional: 1/2 l-ta lecitina pudra (pt a oferi onctuozitate cremei.2 lg boabe de cacao (www.1 l-ta extract pur de vanilie .1 praf de sare . Se adauga curmalele si boabele de cacao si se mixeaza pana cand rezulta un “aluat” lipicios si compact. Se dau din nou la frigider tartele.1 cana – 1 1/2 cana curmale . Lecitina se adauga la urma si se mai mixeaza putin. 4. 2.rawz.CREMA .2-3 linguri Sare .. Se imparte compozitia in 6 mini forme de tarta si se imbraca peretii formelor cu aluatul obtinut. Se umplu tartele cu crema obtinuta. lecitina se poate achizitiona de la Sano Vita) 1.1 cana caju crud inmuiat cateva ore si scurs de apa . Adaugati si restul ingredientelor si inca putina apa si mixati pana rezulta o crema spumoasa.

3.1 l-ta mustar 1.1/2 cana ulei floarea soarelui . fara oua) .3/4 cana lapte de soia .1 banana bine coapta (insa fara pete maro) 43 .1 avocado bine copt . Macinam semintele de in si adaugam faina obtinuta. Le blenduim pana ce obtinem o pasta omogena. sau pana cand s-a format o pojghita frumoasa pe paste si sosul este cremos. pe care-o rasturnam intr-un castron.Semintele de floarea soarelui. Modelam painicile in orice forma ne dorim.3/4 cana fulgi de drojdie (eu am pus doar vreo 1/2 cana pt ca nu am mai avut) – se gasesc in magazinele naturiste.200 g macaroane (eu am folosit Monte Banato.1/2 cana apa . amestecam (framantam :-).1/4 bucata de tofu simplu. 2. il folosim in toate blenduitele. Se servesc calde. la foc mediu. 4. Inghetata de ciocolata cu menta . drojdia si sarea pentru pasta de seminte. inclusiv painicile de floarea soarelui) cat sa le acopere. adaugam apa sau rejuvelac pana cand obtinem consistenta dorita. pentru 15-20 minute. de la Sano Vita . omogena. sunt introduse in blender.1/4 l-ta pudra de usturoi . Restul ingredientelor se pun in blender si se mixeaza pana rezulta o compozitie fluida. Se amesteca pastele cu sosul. Se scurg. psyllium. se dau printr-un jet de apa rece si se scurg bine. Ajuta sa-ti umezesti mainile din cand in cand.1/4 l-ta sare . Macaroane cu sos cremos la cuptor . taiat cubulete .1/2 l-ta paprika . impreuna cu apa (daca avem rejuvelac.1/4 cana sos de soia/tamari . Pastele se fierb al dente. se pun intr-o tava si se dau la cuptorul preincalzit.

taiat feliute subtiri sau 1/2 dovlecel mare .2 l-te tahini (ideal ar fi tahini crud. simpla sau cu diverse toppinguri. busuioc. Spaghete cu dovlecei si rosii – 1 portie .3 lg apa rece . punem putin ulei de masline aromat.120 g spaghete integrale .sare dupa gust . Serviti cu ardei si rosii sau ca dressing pentru salate.1 dovlecel mic. Se savureaza de indata. Spaghetele se pun la fiert conform instructiunilor de pe ambalaj. Condimentam cu sare dupa gust.1 avocado bine copt . adaugam rosiile cherry taiate in jumatati (sau rosia mare feliata) si continuam sa amestecam pe foc. spanac etc – orice planta verde preferati.2 lg cacao . Crema de avocado cu verdeturi . 3. 4. Se mixeaza toate ingredientele pana rezulta o crema fina. Dupa 2-3 minute.zeama de la 1/2 lamaie . Se da crema la congelator. avand grija ca permanent sa-i invartim in tigaie pt a nu se arde. pe care il puteti cumpara in curand de pe siteul rawz. ci un pic crude si inabusite. in diverse combinatii Puneti toate ingredientele in blender si mixati pana rezulta o pasta omogena..3-4 frunze menta proaspata sau 2 picaturi ulei esential de menta . 2. Intr-o tigaie. usturoi verde.ulei de masline aromat cu busuioc .sare 1. 2. Ideea e ca legumele sa nu fie extra fierte sau prajite.ro) .4-5 rosii cherry sau 1 rosie mare . aruncam feliile de dovlecel si le perpelim putin. Dupa cateva ore se mixeaza in robot pana obtinem o inghetata cremoasa. 44 .sirop de agave/sirop presat la rece de menta – dupa gust 1.patrunjel. 3. ceapa verde. Eu am optat pt caramelul din nuci braziliene. pret de cateva minute pana cand rosiile se inmoaie si dovleceii prind o culoare pala.

Mixam pana rezulta o crema omogena.3/4 cana unt de cacao/cocos.1 lg lecitina pudra 1. 4.1 cana caju (inmuiat sau nu) .1 lg esenta de vanilie . Amestecam pastele fierte si scurse de apa cu legumele rumenite si servim cu pofta! Capsuni cu frisca de caju . topit pe baie de aburi 45 . Amestecam frisca obtinuta cu capsuni taiate feliute si savuram. 2.2/3 cana miere/sirop agave .1 praf de sare Se mixeaza toate in robot si se preseaza compozitia intr-o forma de tarta.2 1/2 caju inmuiat peste noapte in apa rece si scurs .1/2 cana fulgi de cocos . Tarta de lamaie Blat .1 cana si 2 lg lapte de cocos (preparat astfel: 1 parte nuca de cocos la 2 parti apa) .2 cani nuci braziliene .1/2 cana unt de cocos topit pe bain-marie .3 lg miere .zeama si coaja de la 3 lamai mari BIO . Adaugam lecitina si mai mixam. Dam compozitia la frigider pentr cateva ore. Se da la rece pana se prepara crema.1 lg suc de lamaie .1 praf de sare . cu exceptia lecitinei pudra. 3.4.1/2 cana miere . Punem in blender toate ingredientele. Crema de lamaie .

Inainte cu cateva ore de servire se pune tava la frigider. 4.1. Se dehidrateaza pentru 4-6 h pana se usuca putin. Paine deliciu 2        2 cani grau incoltit o zi* 4 caise proaspete sau uscate 2 bucati ananas uscat 2. Toate se amesteca si se aseaza in dehidrator intr-un strat de aproximativ 2. 3 cm. sau se poate consuma ca atare. decorata cu fasii de coaja de lamaie. daca va place. fara miros sau gust. 46 . Painea aceasta trebuie sa fie moale. se scot si se adauga restul. 4 Lg miere lichida* ½ cana migdale 1 lg vanilie 1 lg coaja de lamaie sau portocala Se proceseaza in robot si la deshidratat cu ea pentru 1 ora sau 2. Paine “Deliciu”         2 cani migdale inmuiate peste noapte 1 cana seminte crude floarea soarelui 1 cana faina in* 2 morcovi 1 mar 1 cana stafide 5 curmale inmuiate in ½ cana apa 1 lg scortisoara *Faina de in se face in rasnita cu usurinta. sa stea impreuna dar sa nu fie tare. Pentru ca aceasta tarta sa va iasa perfect este foarte important sa tineti cont de urmatoarele sfaturi: • • • folositi pt blat doar nuci grase. dar nu de tot. Altfel crema “se taie”si se separa din cauza untului de cacao care se raceste brusc. Se mixeaza toate in blender pana rezulta o crema omogena. 2. uleioase (macadamia sau nuci braziliene) lasati lamaile la temperatura camerei. 3. eu folosesc pentru astfel de creme cu citrice. Se toarna crema peste blat si se da la congelator pana la intarire. untul de cacao pudra. Ingredientele uscate se pun in robot prima data. Se serveste rece. pentru a se incalzi. pentru a nu imprumuta din aroma-i specifica.

1 morcov mic .sare . am gasit salata romana care parea sa aibe frunzele perfecte pentru astfel de pachetele. 3.1 ardei galben . sarea.Pachetele de salata cu pateu din seminte Demult vazusem pe diferite bloguri raw acest fel de impachetare a frunzelor de salata. Pe fiecare frunza de salata se pune o lingura de pateu si cate 1-2 bastonase de legume. se fac usor si merg minunat ca aperitive pentru impresionarea musafirilor sceptici in ceea ce priveste hrana cruda. 10 pachetele) . tulpini de telina si fasii de ardei si o salata de ridichi. inmuiate 30 minute in apa rece si scurse . 47 . ceapa verde. Ceea ce este minunat la aceste pachetele este faptul ca pot fi umplute cu orice pateu sau crema.1 lg zeama lamaie . Pachetele de salata cu pateu de seminte (pt aprox.ridichi pentru salata 1.1 cana seminte crude floarea soarelui. Capetele pachetelului se pot impinge in interior. precum la sarmale sau se pot lasa asa. patrunjelul. asa ca am luat o bucata si cateva legume si ajunsa acasa am improvizat un minunat pateu de seminte cu care am si umplut aceste foi de salata.marar si patrunjel verde tocat marunt . 5. mararul.10-15 foi de salata romana .1 ceapa verde . Sunt delicioase. la Kaufland. Restul legumelor se taie bastonase (cu exceptia ridichilor care se taie feliute). 2. cu orice combinatie de legume si servite cu orice fel de salata sau sos. Se servesc cu salata de ridichi. 4. SE ruleaza strans. lamaia si apa se mixeaza in robot pana rezulta o compozitie omogena si cremoasa. varza si alte verdeturi care nu se gasesc pe meleagurile noastre. Ieri. Eu am ales de data aceasta o umplutura din pateu de seminte de floarea soarelui si morcovi. Foile de salata se spala bine si se usuca cu un prosop. Semintele.2-3 lg apa rece .1 tulpina telina .

Se scot din tava (atentie. Intr-un vas combinati faina.1/2 cana faina de malai (asa cerea reteta. Se pot servi simpli sau cu lapte. Biscuiti cu lamaie si malai – pt 1 tava potrivita . presarati faina de malai si asezati biscuitii. Se pastreaza in cutii inchise.4-5 lg malt de porumb (eu am pus miere) . sarea.4 lg stafide inmuiate in apa in prealabil . Amestecati bine. cat sa puteti forma bulgarasi in palma.sucul si coaja de la o lamaie bio .1/2 cana faina de malai (asa cerea reteta. Adaugati zeama de lamaie. vanilia. sarea. uleiul si mierea. Amestecati bine.Biscuiti cu lamaie si malai – pt 1 tava potrivita . 5. 3. Acestia oricum nu vor fi foarte inchegati si vor avea tendinta usoara de a se zdrobi daca nu ii manevrati cu atentie insa e in ordine sa fie putin mai moi. La mine au fost gata in 9 minute. cat sa puteti forma bulgarasi in palma. eu am pus vreo 2 cani bune) .4-5 lg ulei de porumb (eu am folosit ulei de floarea soarelui si am pus vreo 10 –11 lg) . Daca va rezulta o compozitie prea moale mai adaugati faina si ulei. coaja de lamaie si stafidele. la loc uscat si racoros.un praf de sare 1. sunt moi!) si se lasa pe un gratar la racit. putin cate putin. coaja de lamaie si stafidele. Acestia oricum nu vor fi foarte inchegati si vor avea tendinta usoara de a se zdrobi 48 . Puneti hartie de copt intr-o tava. Daca va rezulta o compozitie prea moale mai adaugati faina si ulei.1 l-ta zahar vanilat de Bourbon (eu am folosit marca Alnatura de la “dm”) . Aplatizati fiecare bulgaras in palma. E bine sa verificati si mai repede caci se fac rapid si au tendinta de a se arde. uleiul si mierea. gem etc. 2. 4. eu am pus vreo 2 cani bune) .4-5 lg ulei de porumb (eu am folosit ulei de floarea soarelui si am pus vreo 10 –11 lg) . Adaugati zeama de lamaie.1 l-ta zahar vanilat de Bourbon (eu am folosit marca Alnatura de la “dm”) . 2. Intr-un vas combinati faina.sucul si coaja de la o lamaie bio . putin cate putin.4-5 lg malt de porumb (eu am pus miere) . pt a rezulta biscuiti potriviti ca grosime. Dati la copt in cuptorul preincalzit la 220 grade pt 10-15 minute. Dupa racire se vor intari si vor deveni crocanti. vanilia.4 lg stafide inmuiate in apa in prealabil .un praf de sare 1.

4. pt a rezulta biscuiti potriviti ca grosime. La mine au fost gata in 9 minute. saleuri si-un covrig Faina de grau integral .125 g Chimen . modelam doi serpi lungi Transformam un sarpe intr-un covrig: Iar pe celalalt in saleuri: 49 . Puneti hartie de copt intr-o tava. gem etc. la loc uscat si racoros.1 lingurita (eu l-am macinat. 5.. e ok si intreg) Seminte de mac . Dupa racire se vor intari si vor deveni crocanti. Aplatizati fiecare bulgaras in palma. pana ce obtinem o bila :-): Transformam bila intr-un cerc. Dati la copt in cuptorul preincalzit la 220 grade pt 10-15 minute.1 lingura Sare . etc). Preparare: Rasturnam toate ingredientele intr-un castron: Turnam apa treptat. Se pastreaza in cutii inchise.1 lingura Seminte de susan .1 lingurita (dupa gust) Desigur. Se pot servi simpli sau cu lapte.5-2 cm) Transformam cercul intr-un patrat prin interventia cutitului: Transformam patratul in patru painici: Tavalim painicile prin mac sau susan sau le ungem cu ulei si le saram. sunt moi!) si se lasa pe un gratar la racit. Depozitam tava pe caloriferul din camera lui Matei :-) si. painici! Din marginile pe care le-am retezat cu ocazia transformarii cercului in patrat. 3. E bine sa verificati si mai repede caci se fac rapid si au tendinta de a se arde.50 g Ulei de masline .250 g (m-am lenevit. usturoi. pot fi adaugate orice alte condimente si/sau legume (masline. framantand. noapte buna. presarati faina de malai si asezati biscuitii.daca nu ii manevrati cu atentie insa e in ordine sa fie putin mai moi.. in mod normal as fi folosit grau incoltit si macinat de mine in faina) Tarate de grau . le asezam pe o farfurie prevazuta cu hartie de copt (sau pe tava deshidratatorului). Se scot din tava (atentie. Painici. prin apasare delicata cu mainile (eu am pastrat o grosime de 1.

cu guacamole. nuci. Serviti ca atare sau cu fructe. sau.1 lingurita Sare .Le tavalim pe fiecare prin ce poftim. blatul iese foarte bun si fara ele. te putem transforma in bruschete. Sper sa va placa si voua la fel de mult pe cat mi-a placut mie. cu hummus. Ingrediente: Seminte de dovleac hidratate si uscate .2-3 bucati Nu sunt nicicum obligatorii.1 castronel (~200g) Grau incoltit si uscat .dupa gust Pentru ca e o reteta de pizza. Puneti toate ingredientele in robot si mixati pana rezulta o compozitie omogena.. Daca vreti. 2. intr-un vas si se deau la frigider peste noapte. putem sa-i transformam in triunghiuri de pizza. A doua zi ar trebui sa arate ca o budinca groasa.3/4 castronel (~150g) Hrisca incoltita si uscata . 3.. deci eminamente italieneasca am adaugat si: Usturoi .1/2 castronel (~100g) Busuioc . seminte. Fulgii se amesteca bine cu laptele. Preparare: 50 .2 catei Rosii deshidratate . Blat de pizza sau painici triunghiulare cum vrei s-o iei.1 lingurita Oregano . etc. le asezam pe tava acoperita cu hartie (sau pe tava deshidratatorului) Budinca rece din fulgi de ovaz – pt 1 portie • • • • • 1 cana fulgi de ovaz fini 1 cana – 1 1/4 cana lapte de soia 1 mar acrisor curatat de coaja si cotor miere dupa gust 1 vf cutit scortisoara sau nucsoara 1. Iata o reteta al carei produs finit poate avea doua utilitati: putem folosi aceste triunghiuri pe post de crackers pe care sa-i mancam cu crema de branza. cu sos marinara. puteti inlocui marul cu banana sau para sau orice fruct nu foarte apatos dar aromat.

* La deshidratator vom usca 12-16 ore (in total).. Nu uitam sa taiem feliile. Se pun toate ingredientele in robotul de bucatarie si se mixeaza pana rezulta o pasta cremoasa si omogena. NOTA .. 3. La fel se procedeaza cu cartofii. Inghetata de pere si afine (2 portii) . Adaugam toate ingredientele intr-un castron. nu e nevoie sa adaugati inducitor.daca pateul vi se pare prea gros. 2.Transformam toate semintele. se scurge de apa si se lasa la racit. Putem usca in deshidratator sau pe calorifer. Turnam apa amestecand constant pana ce obtinem o frumoasa bila din coca: Turtim bila pe hartie de copt pana ce forma se aseamana unui blat de pizza. blatul va fi gata. maine.1/2 cana afine inghetate (sau proaspete) Se incepe cu prepararea sosului de fructe: para se curata de cotor si se taie bucati.inghetata de banane din 4 bucati banane .1 para bine coapta . fie mai putin si creati un efect marmorat. dupa deshidratare ar trebui sa folosim un fierastau. Se da la frigider pt cateva ore pentru a se patrunde aromele. puteti sa-l subtiati cu putina apa rece. Daca para este coapta bine. pe calorifer peste 24 ore.inghetata de banane din 4 bucati banane .1 para bine coapta 51 . produsul semi-finit va fi acesta: Intoarcem pe partea cealalta si. in faina. Se pune in robot impreuna cu afinele si se mixeaza pana rezulta un sos omogen. gasiti in pungi la Auchan) 3 cartofi curatati de coaja si taiati in sferturi 2 catei usturoi 2 lg ulei de floarea soarelui presat la rece 2 lg zeama de lamaie patrunjel proaspat tocat sare dupa gust 1. Lintea se fierbe. Se prepara inghetata de banane si se amesteca cu sosul de fructe – fie folositi intreaga cantitate de sos. prin macinare. Inghetata de pere si afine (2 portii) . in plus si inghetata de banane este dulce. Pateu de linte (reteta adaptata din cartea “Retete vegetariene pt fiecare gust”) • • • • • • • 150 g linte (eu am folosit linte verde.

pine nuts) Lucerna incoltita . Oricare dintre retetele care include seminte incoltite se poate face si cu semintele neincoltite (fie ca le rasnim in faina. Se pune in robot impreuna cu afinele si se mixeaza pana rezulta un sos omogen. Se prepara inghetata de banane si se amesteca cu sosul de fructe – fie folositi intreaga cantitate de sos. Crackers din cereale incoltite Ingrediente: Hrisca incoltita . de aceea. Daca avem un blender de putere foarte mare. lucerna. Preparare: Hrisca. sau fara muguri deloc..2-4 lingurite Patrunjel . Deshidratator Nota: Proprietatile semintelor sunt imbunatatite extraordinar prin incoltire (amanunte in episoadele urmatoare). nucile de brazilia si sarea sunt introduse in blender. pun saculetul pe calorifer pret de 1-2 zile. Daca para este coapta bine.1 castronel / 200g (puteti folosi si nuci autohtone.1/2 castronel / 100g Nuci de brazilia muiate .2 lingurite Chimen macinat . macademia.1 legatura (optional si asta) Blender. intr-un castron: 52 . Rasnita. pana se usuca deplin si apoi le pastrez in frigider pana la trei luni. ma straduiesc sa am mereu ceva seminte incoltite la dispozitie.1/2 cana afine inghetate (sau proaspete) Se incepe cu prepararea sosului de fructe: para se curata de cotor si se taie bucati.1/2 castronel /100g (sau orice alti muguri. Serviti de indata. fie mai putin si creati un efect marmorat. Odata incoltite. in plus si inghetata de banane este dulce. am pus de lucerna fiindca aveau incoltita gata la Billa) Sare . nu e nevoie sa adaugati inducitor. adaugam un castronel de apa si procesam direct intr-o coca.1 castron / 200g Hrisca incoltita uscata (sau hrisca nemuiata) . Daca avem un blender mai putin puternic atunci adaugam apa cat sa egaleze nivelul semintelor (asa am facut eu) si procesam (aproximativ 2 minute) in voie pana obtinem o pasta omogena pe care o rasturnam mandri. ajutand amestecul cu spatula. fie ca le muiem cateva ore si le procesam in blender).

Adaugam faina in castron si amestecam vartos pana la omogenizare: Adaugam treptat chimenul. Se adauga rosiile si se mai fierbe 5 minute. taiat cubulete 3 rosii mari. aceasta se va defini de la sine. 2. 3. Se serveste atat cald cat si rece.. Adaugam patrunjelul tocat marunt (se poate opta si pentru: coriandru. Se deshidrateaza 4-6 ore la maxim 45 C (sau pana cand painicile noastre s-au intarit pe fata superioara). 4. pe tava deshidratatorului. 6. curate de pielite si taiate cubulete 2-3 catei de usturoi pisati patrunjel proaspat taiat marunt sare ulei apa 1. 7. Pasta obtinuta se toarna "casual" cu lingura pe hartie non-aderenta. 5. Tocanita de naut la cuptor • • • • • • • • • • 1 1/2 cana naut inmuiat cu o seara inainte 1 ceapa medie tocata marunt 2 morcovi mici sau 1 morcov mare. razuit 1 ardei kapia mic. incoltita si uscata) pana o transformam in faina.. Scurgeti-l de apa si lasati-l in sita. Se adauga nautul si se lasa sa dea 2-3 clocote. pana cand scade din apa. Nautul se scurge de apa in care a stat peste noapte si se pune intr-o oala la fiert cu apa multa. degustand frecvent. Se incalzeste cuptorul la foc potrivit (180 grade). atata vreme cat introducem verde intr-o reteta. Pizza raw (pt ~ 2 blaturi dreptunghiulare. sarea si patrunjelul. Compozitia se toarna intr-o tava adanca si se da la cuptor pentru 40-45 minute sau pana cand apa scade si ramane doar nautul cu sos gros. Se calesc 2-3 minute pana se inmoaie. 8. Ceapa. Nu va ingrijorati prea tare in legatura cu forma.Macinam hrisca uscata (sau. Dupa aproximativ o ora acesta e fiert. se intorc pe partea cealalta si se continua deshidratarea pentru inca 4-8 ore (depinde desigur de gusturi: mai crocanti sau mai pufosi si de grosimea stratului de pasta). spanac. pt intarire – tarate de psyllium 53 . morcovul si ardeiul se pun la calit in apa cu ulei. mari) Blat – inventie proprie • • • • • • • • • 500 g hrisca incoltita 1 cana faina de in (seminte de in macinate) 3-4 rosii uscate (si lasate la hidratat 30 minute in apa rece) 1 ceapa mare 1 cana migdale hidratate peste noapte in apa ulei de masline sare oregano. Se stinge focul si se adauga usturoiul. busuioc proaspat sau uscat optional. e de bine!). si mai bine. stevie. Se elimina hartia.

in vasul robotului. apoi se pune sosul de rosii si se adauga toppingul de legume. Daca e prea uscata se adauga cateva linguri de apa. pe care am pus hartie de copt. timp de 24 ore. pe o tavita a aparatului de deshidratat. Crema de branza • • • • • • 1 cana caju crud hidratat peste noapte in apa rece 1 ardei kapia rosu putina apa 2 lg zeama de lamaie sare 1-2 linguri fulgi de drojdie INACTIVA Se mixeaza toate in robot pana la omogenizare. timp de 15-20 minute. Topping • • • • • • ardei kapia rosu ciuperci marinate (30 minute in: sos de soia+ulei) ceapa porumb crud masline broccoli Asamblare 1. Se serveste de indata. Se pastreaza la frigider pt 2 zile Note 54 . Sosul de rosii • • • • • • • 5 rosii proaspete 7-8 rosii uscate 1 catel usturoi ulei de masline sare 3-4 curmale fara samburi oregano/busuioc proaspat sau uscat Se mixeaza totul la robot pana rezulta o compozitie omogena. insa nu foarte multa.Se proceseaza in robotul de bucatarie toate ingredientele pana rezulta o pasta omogena. Blatul se unge cu crema de branza. Deshidratam ambele blaturi la 40 grade. Facem acest lucru pentru ca semintele de in sa formeze acea retea gelatinoasa care sa “lege” compozitia. 2. Se lasa aluatul la odihnit. Impartim aluatul in doua parti egale si intindem fiecare bucata intr-o foaie potrivita (nu f subtire nici f groasa).

tie. turnam 750 ml apa (3 pahare) peste ele.• • • • sosul de rosii este absolut delicios si poate fi folosit si pt blatul normal de pizza blaturile se pot usca si in cuptor. da.2 linguri Sare . Se pastreaza bine. pe treapta cea mai mica. Acest lapte este cremos. Stop. cu usa cuptorului intre-deschisa fulgii de drojdie inactiva se gasesc in magazine bio si naturiste. Daca reteta asta ii ocupa lui Minh 12 minute din viata. pornim blender-ul pentru 2 minute. e laptos. nu-ti va lua mai mult de 4 minute. si din ce in ce mai intrepatrunsa. 55 . Ingrediente: 3 rosii curatate de seminte si taiate cubulete mititele 2 ardei capia (sau un ardei gras de culori diferite :-) taiati cubulete mititele 1 ceapa mititica (3/4 ceapa medie) taiata cubulete mititele 2 catei de usturoi taiati maruntel 3/4 lingurita sare 1 lingura miere 3 linguri zeama de lamaie Preparare: ha. precizie si imperturbabila lentoare. Salsa mintenas A mai rapida salsa din lume inspirata de Doamna Minh. un monstru sacru de simplitate. injumatatiti cantitatile de mai sus. A nu se confunda cu drojdia uscata. plin. ha! se pun toate intr-un castron si se amesteca. ce mai domnule. Ingrediente: Migdale hidratate* .un praf Curmala . cea folosita pt dospit! Daca doriti sa faceti mai putina pizza. i-am smuls secretul si vi-l soptesc si voua: putin susan. sigur ca are sa reziste atat).1 bucata (sau 1/2 lingurita miere) Preparare: Introducem toate ingredientele in blender. Lapte de migdale si susan Faceam eu lapte de migdale de vreo trei-patru luni cand am descoperit laptele pe care-l face prietena mea Oana: delicios! Ei bine. poti fi asigutrat(a) ca. la frigider pentru trei zile (da.1 castronel (~150 g in stare uscata) Susan .

Amestecam cu maioneza.O putem intinde pe crackers asemenea bruschetelor. Participantii de la cursul raw din vara au fost si ei extrem de incantati de sarmalele crude. Este absolut delicios: dulce-sarat-acrisor. Si intre noi fie vorba. Nu vrem sa obtinem o pasta ci mai degraba o masa faramicioasa. Pateu de cruditati Acest pateu este in topul preferintelor mele culinare. 30 sarmale) • • • • 200 g hrisca (verde. apoi se taie bucati potrivite. peste alt hummus. o putem. Sarmale crude Reteta aceasta am preluat-o de la Vali (cu mici modificari) si pana acum am gatit-o de nenumarate ori si mereu mi s-a parut fantastic de buna. Se adauga toate ingredientele in robot (cu exceptia maionezei) si se mixeaza pana se maruntesc bine. inghesui intr-o tortilla suculenta. 2. pe care o gasiti in magazine bio. sunt mult mai simplu de facut: nu mai calesti legume. ca aceasta din imagine. orez. Cea maronie este deja prefiarta si nu are un gust atat de bun) 200 g nuca cruda 100 g morcov (cam un morcov potrivit) o ceapa mica 56 . desigur. Dam la rece pentru cateva ore sau pana a doua zi. peste un hummus. impachetezi si… savurezi! Sunt atat de bune incat multora nu le va veni sa creada ca sunt crude. Legumele si marul se spala si se curata de coaja si samburi. amesteci. Mama mea il prepara de foarte multi ani in perioada de iarna. Pateu de cruditati • • • • • • • • • • 1 telina mica 2 morcovi potriviti 1 radacina patrunjel 1 ceapa mica 3 lg seminte prajite de floarea soarelui 1 pumn miez de nuca 1 mar acrisor 2-3 lg maioneza de soia sare zeama de lamaie (optional) 1. nu mai astepti cu orele ca sa fiarba. Va doresc pofta buna de pe-acum! Sarmale crude (pt aprox. o putem arunca casual peste salate verzi. cand aromele se patrund mai bine. cand radacinoasele sunt mai la indemana decat alte legume carora le-a trecut vremea. in supa de spanac. Merge de minune ca aperitiv pe masa de sarbatori. nu te mai temi de nereusita caci doar toci. 3. sarea si zeama de lamaie. pe felii de toast sau paine simpla. fara pic de carne.

iar morcovul se da pe razatoarea mica. A doua zi se scurg. 3. cimbru. cel pe care cu drag il mesterim in placinte. se adauga 1-2 lg ulei. piper 3-4 lg ulei presat la rece 1. cartoful dulce este un miracol de leguma. Se pastreaza la frigider pentru maxim 3 zile. Intr-un capat al frunzei puneti o lingura cu varf din compozitie si indoiti coltul spre interior. salta va fi mai lichida (ca un sos) sau mai compacta. Nuca. Aduceti si marginile pe interior. In primul rand impresioneaza prin aspect: ce aduce oarecum cu cartoful. eu insa am pregatit portie dubla): • • • • • • • • • • • 100 g hrisca 100g nuca 50 g morcov 10 g ceapa 10 g patrunjel 10 frunze mari de varza murata 500 g rosii 1 l-ta rasa nucsoara cimbru sare. ruda mai indepartata a cartofului comun. Serviti imediat. Taiati frunzele de varza in 2. dar eheee….• • • • • • • • o legatura mica patrunjel 5-6 ciuperci champignon crude frunze de varza murata 800 g rosii nucsoara rasa cimbru sare ulei presat la rece de floarea soarelui sau pentru portie normala: Ingrediente (mai jos sunt cantitatile normale. portocaliu sau violet aprins si nu in ultimul rand – impresioneaza prin gust: cand este crud are o aroma ce aminteste de morcovi insa copt devine o copie oarecum fidela a dovleacului de toamna. Se condimenteaza cu sare. piper. pe care eu o apreciez mult. Puneti sarmalele intr-o cratita si turnati peste ele salata. apoi prin culoare: galben. piureuri si supe delicioase. nervurile de la varza tocate si putin ulei. ciupercile si patrunjelul se toaca marunt. Ideale sunt rosiile de vara. apoi rulati strans pana se termina frunza. Hrisca si nuca se lasa peste noapte la inmuiat in multa apa. ceapa. 2. in combinatie cu cartofi normali sau ii prepar ca o alternativa la cartofii prajiti (se taie bastonase. Varza se lasa 30-60 minute in apa (la desarat). Faceti o salata din rosiile date pe razatoare. 57 . 4. Eu cumpar cartofi dulci cel mai adesea de la Kaufland dar l-am vazut si in restul supermarketurilor. nucsoara. De obicei ii gatesc la cuptor. Sunt absolut deliciosi. cine nu le duce dorul? 6. Puteti simplifica munca si sa le dati la robot pana prind o consistenta faramicioasa. decupand nervurile. Placinta cu cartofi dulci Pare-se. 5. In functie de calitatea rosiilor si de sucul pe care acestea il contin. se ung cu ulei si sare si se coc la cuptor). in functie de cat de sarata o vrem.

Orezul se macina intr-o rasnita de cafea pt a rezulta o faina fina. deci tot o reteta cu scortisoara :) Insa fara griji. dupa preferinta. Daca va place laptele vegetal. susan. Se serveste calda sau rece. Gustul mi s-a parut foarte apropiat de al unui lapte vegetal. 3. Dupa ce s-au mai racit se paseaza cu presa pentru piure si se amesteca cu apa atat cat sa formeze o pasta foarte groasa. Laptele rezultat se amesteca cu restul de 3 cani de apa. A doua zi amestecul se strecoara printr-un tifon des sau o punga pt lapte de seminte. Horchata este. conform Wikipedia. 3. Se umplu portii individuale cu compozitie si se dau la cuptorul preincins la 180 grade. se adauga zaharul dupa gust si se serveste. Pentru un aspect mai rafinat am macinat fulgi de cocos si am pudrat placintele (nu. Se adauga restul ingredientelor si se amesteca. Se lasa pana cand formeaza o crusta maronie deasupra (aproximativ 25 minute). 4. atunci trebuie sa incercati reteta aceasta. este o bautura gustoasa si sanatoasa. o bautura de origine spaniola preparata din migdale macinate. moi si contrasteaza nemaipomenit cu orice mancare sarata. 2.usor dulci. Cartofii se coc in cuptor. scortisoara si bauturile reci. 2. Paine cu stafide si scortisoara 58 . Eu am preparat-o din orez si migdale. Se pun ambele faini rezultate intr-o carafa mare. Una peste alta. nu e zahar pudra! :P) Placinta cu cartofi dulci (pt 6 portii individuale) • • • • • 6 cartofi dulci apa 1/3 cana fulgi de cocos 2 lg faina 1 lg coaja portocala 1. Horchata (pt 6 portii) • • • • • 2 cani migdale crude 1 cana orez alb 1 l-ta rasa scortisoara 7 cani apa rece zahar brun dupa gust 1. Horchata Tot mi-e dor de zapada. doar mai aromat. Se amesteca bine si se da la frigider peste noapte. orez sau orz. 5. nu prea consum produsele pe baza de scortisoara asa ca si bautura asta a juns sa fie impartita. se adauga scortisoara si 4 din cele 7 cani de apa. Reteta pe care am gasit-o de data aceasta mi-a suras: o placinta (sau budinca?!) super simpla. fara zahar sau alti indulcitori dar care promitea un rezultat binemeritat. Insa este foarte buna. Migdalele se macina si ele.

scortisoara si sarea. 4. Scurgeti-le apoi foarte 59 . pentru a rezulta un aluat elastic si nelipicios. Incepeti sa framantati si adaugati pe rand jumatatea de cana de apa. puneti aluatul in el. Paine cu stafide si scortisoara (reteta VeganYumYum) Maiaua • • • 1 3/4 l-ta drojdie uscata 1 lg zahar brun 1/4 cana apa calda Aluatul • • • • • • 670 g faina 2 lg zahar brun 2 l-te scortisoara 1 praf sare 1 1/2 cana apa 2/3 cana stafide (pt un aspect mai placut recomand satfidele negre) Umplutura • • 4 lg zahar brun 2 lg scortisoara 1. lasati un clocot si apoi stingeti focul. Folositi o tava de jena sau de ceramica rezistenta la cuptor deoarece aceste forme sunt mai mici si mai late decat cele de cozonac iar tehnica de impaturire a aluatului cere o astfel de forma. dar destul de sigur ca si condiment in mancare. adaugati maiaua dospita si o cana de apa. Transferati aluatul pe o plansa infainata si framantati bine. Ungeti un vas cu ulei. A se folosi cu moderatie si precautie in cadrul sarcinii. 2. pana cand aluatul nu mai e uscat si e usor de framantat. 3. Lasati stafidele la inmuiat in apa clocotita 10 minute. Nota: Scortisoara este stimulent uterin in doze mari. facuta toast sau servita ca atare. Intr-un bol mic dizolvati drojdia cu zaharul si apa. acompaniata de un pahar de lapte. Intre timp amestecati intr-un vas mare faina cu zaharul. Aluatul trebuie sa-si dubleze volumul.Era cazul sa mai public si retete. Si ce aroma ar putea sa faca asta mai bine decat scortisoara? Recunosc ca nu sunt mare fan scortisoara si o consum extrem de rar (de fapt doar in perioada aceasta a anului) insa reteta de fata m-a cucerit prin simplitatea ei si totodata prin gustul placut. As putea sa o numesc o varianta agreabila la clasicul cozonac. Amestecati bine si lasati sa creasca intrun loc cald. Dati la foc. 5. Puneti stafidele intr-o carticioara si acoperiti-le cu apa. singura mentiune ar fi legata de alegerea tavii de copt. acoperiti cu o folie de plastic si lasati la dospit 1 ora jumatate-doua ore. Merge de minune cu un topping cremos (ciocolata alba). Reteta nu este deloc grea. nu? Si mai ales retete de iarna care sa ne aminteasca intr-un fel de albul zapezii. Faceti o gropita in mijloc.

avand grija ca latimea foii intinse sa nu depaseasca lungimea tavii de copt. Am alaturat si un pahar de fresh de mandarine iar soarele si caldura de afara mi-au garantat un inceput de zi frumos. 9. Intindeti aluatul cu sucitorul. Painea e coapta atunci cand. Singura regula pe care trebuie sa o respectati este gramajul sau mai bine zis volumul masurat in “cups” – cani americane. batuta la fund. 11. pentru clatite. Impaturiti aluatul in trei. dandu-i forma unui dreptunghi. Puneti ruloul obtinut in tava unsa cu ulei si lasati la dospit la loc cald timp de o ora. O cana americana are 250 ml volum. Acoperiti clatitele gata preparate cu un prosop de bucatarie pentru a le pastra calde si pentru a nu se usca (neavand oua se ususca mai repede la margini). Mic dejun de weekend: clatite Duminica e singura zi din saptamana cand pot gati ceea ce vreau fara a fi presata de timp. 6. 60 . Dati la copt la 220 grade pentru 10 minute iar apoi reduceti temperatura la 190 grade. pe lungime. pe latime. la foc mediu spre mare.) Ieri am copt cateva clatite si le-am savurat cu crema de ciocolata si gem de macese (de casa). Clatite (pt 7-8 clatite) • • • • • • 1/2 cana lapte de soia (sau orez/ovaz) 2/3 cana apa 1/4 cana ulei 1 cana faina 1 praf de sare 2 lg apa pt subtierea ulterioara a aluatului 1. 2. de consistenta unei smantani mai subtiri. Se incinge o tigaie de teflon. Aluatul se dilueaza cu cele 2 lg de apa. Feliati dupa ce este complet racita si pastarti-o in pungi de plastic. Carrefour. Lasati pe un gratar sa se raceasca. Coaceti pentru alte 20-25 minute. avand grija sa lasati o bordura libera pe trei parti. Aceasta are rolul de a nu lasa stafidele sa se lipeasca atunci cand le adaugam in aluat. Presati stafidele pe intreaga suprafata a aluatului. nu contin oua sau lapte de vaca insa se fac la fel de simplu precum cele normale si sunt la fel de gustoase. 7. Daiso etc. Rasturnati aluatul si intindeti-l cu sucitorul.bine de apa si presarati peste ele 1 lg faina. apoi se sterge tot uleiul din tigaie cu un servet de hartie. Se coc clatitele in tigaie. Toate ingredientele se pun in blender. 4. Infainati suprafata de lucru. 8. Le-am facut atat cu faina alba cat si cu faina integrala sau de secara si mereu au iesit bune. 10. Clatitele de fata sunt vegane. Se mixeaza bine si apoi se da compozitia la frigider pentru 30 minute. 3. De obicei ma trezesc mai tarziu asa ca micul dejun devine pranz . Trebuie sa rezulte un aluat identic cu cel normal. Incepeti sa rulati aluatul. se unge cu ulei. suna a gol. Presarati amestecul de zahar si scortisoara. Este o reteta pe care o fac de multa vreme si care mereu imi iese bine. Astfel de cani de masurat se gasesc la Ikea. cu exceptia celor 2 lg de apa.

mai jos insa aveti reteta normala • • • • • • 2 cani pasta de cacao* razuita (o puteti inlocui cu ciocolata neagra 80-90% cacao) 1/2 cana unt de cocos lichefiat (incalzit pe baie de aburi) 2 cani fulgi de cocos (recomand cei bio deoarece contin nu sunt asa uscati si contin mai mult ulei decat cei din supermarket) 1/4 l-ta sare 1 l-ta vanilie (nu esenta ci pastaie de vanilie) 1 1/2 cana sirop de agave/miere/sirop de artar (eu am pus mai putin. Astazi insa am facut niste paste de zile mari si am inaugurat noul aparat de spiralat legume. Bune insa oricum. satioase.5. doar ca nu vor mai fi complet crude. Puteti savura clatitele atat cu umpluturi dulci (gemuri de fructe. amestecate cu diverse sosuri. mi se pare prea dulce) 1. 3. cremoase si cu o aroma ce aminteste de unt. cel care scoate niste spaghete foarte frumoase din dovlecei/zucchini/morcovi. Pastrati trufele rezultate in cutii inchise in frigider. Pastele din dovlecei sunt de fapt fasii sau spirale de dovlecei cruzi. creme crude de nuci sau fructe. sarea si vanilia. dar cu ingrediente ceva mai pretentioase. nu ingrasa insa sfatul meu este sa nu abuzati de niciun desert. Noroc insa ca exista alternativa la unele din ele asa ca puteti sa le faceti linistiti. continand o cantitate mare de unt de cacao de unde rezulta o masa compacta cu consistenta identica cu a untului pur de cacao. Se numesc in acest fel deoarece seamana oarecum la gust si aspect cu pastele normale de grau. 2. pentru a pastra un echilibru in alimentatie. Spaghete din dovlecel cu sos marinara Sa tot fie vreo doua luni bune de cand n-am mai mancat paste din dovlecel. Are un gust mai pronuntat de cacao si este folosita ca inlocuitor al untului de cacao si cacao. fructe) cat si cu umpluturi sarate (creme de tofu. Ca orice alt desert crud. Tavaliti fiecare biluta in fulgi de cocos. Mixati in blender uleiul de cocos. Trufe cu ciocolata si cocos (reteta preluata de aici) – eu am injumatatit cantitaile si mi-au iesit 35 bucati. in vara. facut sosul si amestecat). Sunt o 61 . cremoasa. * Pasta de cacao reprezinta boabele de cacao macinate integral. Eu am cumparat-o din magazinul Rawz. “Pastele” mele au fost gata in fix 15 minute (asta incluzand spiralat dovleceii. sos de ciocolata. siropul de agave. Transferati crema rezultata intr-un bol si dati la frigider pana cand este suficient de intarita pentru a o modela sub forma de bilute. legume etc). Trufe cu ciocolata si cocos Un alt desert raw simplu. 4. Din pacate nu mai stiu ce pret avea dar de indata ce Andreea actualizeaza pagina de produse disponibile va voi anunta. Adaugati fulgii de cocos si pasta de cacaosi mixati pana rezulta o compozitie omogena.

5-6 rosii uscate (simple sau in ulei. Restul ingredientelor se pun in robot si se mixeaza pana rezulta un sos omogen.1/4 cana apa 1.oregano uscat . Daca in schimb este prea apatos. grosut.sare .1 praf chilli . Dovleceii se curata de coaja si se spiraleaza sau se taie fasii cu ajutorul curatatorului de legume.nu amestecati intreaga cantitate de dovlecei cu sos deoarece dovleceii lasa apa si va rezulta o zeama nu foarte estetica si gustoasa.busuioc uscat . . mai adaugati putina apa. Serviti dovleceii cu sos.1 ardei gras rosu . Metro sau Kaufland) . Se pun deoparte intr-un vas. le gasiti la Real. mai adaugati 1-2 rosii uscate.) ) Reteta sos preluata de la Jennifer Cornbleet . Daca este prea gros. 2. Puneti in farfurii cate o gramajoara de paste si sos si amestecati in farfurie. Paste din dovlecel cu sos marinara (pt 2-3 persoane flamande .2 banane bine coapte 62 . 3.2 rosii potrivite .solutie salvatoare atunci cand nu aveti timp de gatit ceva elaborat sau cand vreti sa va surprindeti musafirii cu ceva inedit.2 dovlecei potriviti .sosul se poate pastra in borcan in frigider timp de 1 saptamana Budinca simpla de banane cu cacao Budinca simpla de banane cu cacao (1 portie) .1 catel mare de usturoi .4 lg ulei masline . NOTA .

Ciorba de legume cu tarhon Imi place foarte mult aroma tarhonului care parfumeaza minunat multe preparate. 2. O textura mai neomogena este indicata. compozitia va fi mai rece si se va tine mai bine. paine prajita etc.1 l-ta zeama de lamaie .. sarea si ceapa si amestecam cu o lingura. masline. Este o ciorba aromata. zeama de lamaie.2-3 lg ulei .sare dupa gust 1. avand insa grija sa nu o pasam prea mult pentru a nu deveni crema. 3. Reteta de fata am gasit-o intr-un numar mai vechi al revistei Practic in bucatarie insa am facut unele modificari pentru a o mentine pe gustul meu. Bunica mea facea o ciorba grozava cu orez. Fasolea se da prin masina de tocat carne sau prin robot. avand in vedere denumire. Icre de fasole Nu am incercat niciodata icrele de peste asa ca nu stiu de ce retetei de fata i se spune asa: datorita unei oarecare asemanari de gust sau de aspect. rosii. Servim cu ardei.1 ceapa mica taiata marunt . Adaugam uleiul. bogata si revigoranta si foarte frumos colorata :) Ciorba de legume cu tarhon (pt 4-6 portii) . Se fac foarte rapid si merg de minune pe paine prajita sau cu bastonase de legume.1 lg cu varf fulgi de cocos (ideal sunt cei bio. legume si tarhon. Si probabil nici n-as fi incercat reteta. deoarece contin mai mult ulei de cocos) . Se da la frigider cateva minute si apoi se consuma. PONT .daca folositi gheata. In familia noastra s-a folosit cel mai adesea in ciorbe.3 cartofi potriviti . daca nu as fi gustat intr-o oarecare ocazie la o matusa. Se pun toate ingredientele in blender/robot si se mixeaza pana rezulta o compozitie omogena.250 g fasole alba fiarta .1 morcov mare 63 . Icre de fasole .1 lg cacao Fulgii de cocos se macina fin.

Se adauga toate la fiert.sare . Intre timp se spala si se curata de seminte ardeiul si gogosarul si se taie cubulete. aromat si deosebit. Poate unii vor stramba din nas cand vor citi ca printre ingredientele gemului de fata rosiile coapte ocupa prima pozitie. I-am acordat atat de mult credit incat l-am facut exact in ziua in care ea l-a postat :) Si nu am ramas deloc dezamagita de rezultat: gemul de rosii cu mere este foarte parfumat.1 ceapa potrivita . Intr-o oala se pune apa la fiert. Aroma de rosii se simte subtil.2 lg ulei 1. Se mai lasa sa fiarba 2-3 minute si se inchide focul. O reteta de sezon absolut minunata si preluata de la draga mea Laura Adamache.200 ml apa 64 . Se adauga patrunjelul si tarhonul tocat marunt. Am fost si eu mirata de acest lucru dar am fost sigura ce este ceva delicios din moment ce Laura l-a postat pe blog. Gem de rosii cu mere (rezulta ~ 900g) .1 ardei rosu . Cartofii si morcovul se curata. se spala. Cartofii se taie cubulete iar morcovul se razuieste pe razuitoarea mare.patrunjel .. O cunosc pe Laura de peste doi ani si am incercat multe retete de pe blogul ei. Ceapa se taie si ea marunt iar sfecla se curata si se razuieste pe razuitoarea mare. toate cu succes deplin asa ca am privit si reteta aceasta ca fiind un succes sigur. ieftina si gustoasa.tarhon (proaspat sau uscat) . Cand legumele au fiert se adauga rosiile razuite.1/2 sfecla rosie .1 kg rosii coapte dar fara leziuni sau parti moi . Se pun in apa la fiert.1 gogosar . Gem de rosii cu mere – deliciu de toamna Prima reteta cu care va intampin in aceasta toamna este una extrem de simpla. Eu zic ca merita sa sacrificati o ora si-un pic din timpul vostru pentru a obtine aproape un kilogram de gem pretios.3 rosii mari (eu am avut rosii de gradina. 2. mari si gustoase) .600 g mere acre (contin multa pectina si ajuta gemul sa “se lege”) . 4. sarea si uleiul. exact cat sa nu deranjeze si se combina fantastic cu gustul merelor si al scortisoarei. 3. Se lasa supa la fiert la foc potrivit.

Turnati gemul in borcane calde. Lasam totul sa fiarba la foc mic pt 30-45 minute. se curata de pielita. 5. Intr-o cratita cu fundul gros punem zaharul. mai trebuie lasat pe foc. si daca nu se incadreaza in cele 2 minute. E gata atunci cand trece testul inchegarii: punem o picatura de gem pe o farfurie rece si asteptam cateva secunde pt a se raci. De aceea este necesar un blender cu o viteza de peste 1. cornulete.000W. Adaugam amestecul de rosii cu mere si scortisoara/vanilia (eu am pus din ambele). In acest punct puteti lasa gemul cu bucatele mai mari sau il puteti mixa cu un blender vertical. 2.scortisoara si/sau baton vanilie 1.sucul de la 2 lamai . caz in care il mai fierbeti dupa pasare 5 minute. 8. Se blenduiesc pana la omogenizare.. Rosiile se spala si se cresteaza. prajituri.700 g zahar (eu am folosit zahar brun) . Shake din frunze de salata     2 salate mici 2 frunze de gulie 2-3 mere 2-3 linguri zeama de lamaie 65 . Lasati sa se raceasca treptat si apoi depozitati-le in camara. Vedeti articolul Ustensile Necesare pentru modele de blendere recomandate. iar la final se adauga si apa. lasati blenderul sa se odihneasca putin si incercati din nou. seminte si se scurg de apa din interior. Apa nu trebuie sa treaca de jumatate de cupa. 6. 3. daca nu. apoi se cufunda in apa fierbinte pt 30 secunde. Shake din spanac      2 maini bune de spanac 1 banana sau miere 3-4 linguri de zeama de lamaie 2 mere cam 2 cani apa (difera de la cupa la cupa) Toate se pun in blender. 7. Gemul merge minunat pe paine prajita. Merele se curata de coaja si samburi si se taie bucatele subtiri. ca sa nu ramana bucati de frunze sau fructe. Cubuletele de rosii si cele de mere se amesteca intr-un vas cu zeama de la una dintre lamai.apa si zeama unei lamai si lasam pe foc mic pana cand se leaga un sirop: vom stii ca acesta e gata atunci cand se formeaza o spuma alba. 4. compozitia fierbe omogen si o picatura de sirop lasata pe o farfurie nu isi pierde forma. Daca gemul isi pastreaza forma si nu curge inseamna ca este bine legat. Apoi se taie cubulete. sterilizate. ca umplutura la clatite. tarte etc. Se trec printrun jet de apa rece.

   miere scortisoara 2 cani apa Shake din frunze de patrunjel       1 legatura de patrunjel 3-4 linguri zeama de lamaie 2 banane 2-3 felii grefa miere daca mai este necesar 2 cani apa Shake din frunze de kale         2-3 frunze mici kale de diferite feluri 2 fire patrunjel ½ lujer de telina sau frunze de telina 3-4 linguri zeama de lamaie 2 banane 1 kiwi miere daca mai este necesar 2 cani apa Retetele se pot inversa la infinit in functie de preferinte si mai ales dupa ce verdeturi si fructe aveti la indemana in bucatarie. iar link-ul inclus va va duce la articolul despre cresterea si consumarea Frunze de gulie Frunze de sfecla (Beet Greens) Spanac (Spinach) Varza creata Kale Greens de orice fel Telina bete (Celery stalks) Patlagina (Plantain) 66 lor         . Frunze ce se pot folosi in shake  Sprouts de orice fel.

dulce. sunt pline de vitamina C Urzica (Stinging nettle) Tataneasa (Comfrey) Coada soricelului Important e sa nu adaugam plante prea aromate precum ceapa. usturoiul. Pentru gust sarat: telina. vlastari de mustar. care ar putea face sucul de nesuportat. piper. patrunjel. ghimbir. radacini sau frunze. alge marine. Tineti cont de cele 5 gusturi mereu si la final veti fi rasplatiti cu un preparat delicios. marar. ci doar sa fie prezente chiar in cantitati mici. Pentru gust piperat: usturoi. papadie. Pentru gust amar: patrunjel. scortisoara. bete de telina. hrean. busuiocul ori leurda. busuioc. iarba acra gen macris. gustul apropiat de perfect care sa-i satisfaca. sarat. alge marine. ridichi. Secretul unui preparat delicios fara foc este imbinarea celor 5 gusturi care sunt amar. Secretul unui preparat delicios fara foc Multe persoane au incercat sa prepare o mancare fara foc sau un smoothie verde. Pentru dulce numai este nevoie sa scriu nimic. iaurt din nuci sau otet de mere. sare celtica. ceapa. salata. etc. acru. nucsoara. Orez salbatic cu legume Orez 67 . Pentru gust acru adaugati: lamaie. ierburi aromate. Nu trebuie sa fie intr-o cantitate mare. iute. rosii. rejuvelac. rosemarin. ardei iute. lemon grass. marar. vanilie sau menta. si cateodata au simtit ca lipseste acel ceva. o exceptie facand deserturile. rubarbar. frunze de dafin.        Frunze de nap (Turnip greens) Frunze de menta Nasturel/macris de balta (Watercress) Frunze de zmeura si capsuni Rubarbar (Rhubarb) doar betele se mananca.

acum va veti putea bucura de o reteta cu gust de vara. Mi-am luat inima in dinti si m-am pus pe incercat reteta cu pricina. atat raw cat si fiert.     ½ cana orez salbatic 2 cani apa 1 lg sare 2 Lg mix de condimente Se pun la inmuiat pentru 48h Sos de legume           1 ardei 1 rosie 2-3 cuburi telina si patrunjel 1 varf cutit cimbru 1 varf cutit de patrunjel tocat 3 Lg ulei presat la rece 2 catei usturoi ½ lg miere sare dupa gust Toate se proceseaza in robot sau blender Atunci cand orezul “infloreste” inseamna ca este destul de moale pentru a fi consumat. 68 . vinete si dovlecei pe care i-ati uscat in deshidrator sau cuptor. Vegetalele proaspete. ardei. Ii cunosc bine pe Anna si Raul si apreciez enorm retetele lor. Daca pe timp de vara/toamna v-ati facut provizii de rosii. dupa cum urmeaza. acestea de regula isi pastreaza in mare parte gustul specific si nutrientii. si de aceea va recomand sa incercati reteta in cantitate mica. Unii oameni il suporta. chiar si dupa un an de la uscare. si vreau sa va spun ca mi-a iesit o zacusca pe cinste. sunt scumpi in perioada aceasta si foarte chimici. mai exact rosiile sau ardeii. Daca legumele sunt uscate sub 40°C. Mare atentie fiindca are un gust puternic. Nu m-am putut abtine si pe parcurs am mai adaugat cate un ingredient sau doua. o reteta extra-speciala de Chiftelute pentru ex-carnivori. altii nu. care intotdeauna sunt delicioase. in functie de gustul fiecaruia! Zacusca Vineri am primit de la Anna Ghica. Pofta buna si nu uitati ca orice imbunatatire poate fi adusa la reteta.

Vin intr-un butoias de 80 g. o cititoare spunea ca exista varsate la Kaufland. Rosii uscate cu Usturoi si Busuioc ½ ceasca apa sare dupa gust Par multe ingrediente.  69 . Toate le-am maruntit cat am putut si le-am pus in Vitamix (high speed blender). Le-am blenduit pentru 1 minut si gata zacusca. Insa se poate reproduce si in casa. sare. din timpul verii sa ne punem deoparte provizii. O minunatie. Ingredientele spun asa: 65% rosii uscate. Intr-unul dintre comentariul de mai jos. si este o reteta foarte simpla care mi-a luat cam 20 minute (mai mult curatatul legumelor). se pot gasi la Kaufland. de cutit condimente Kamis. am incercat aseara macademia nuts. se presara cu ceva condimente. pe timp de vara. insa eu mi-am propus sa incerc ceva mai cremos. si amestecul este delicios. in uleiul. Le-am macinat in cupa ingredientelor uscate de Vitamix. extraordinara. Trebuie sa fim ca furnicile. oregano si busuioc – 3%. condimente si usturoi si le puteti gasi la raionul de masline. Se taie feliute. 23% usturoi. dar nu sunt chiar asa de multe. si a iesit o faina alba ca laptele. si cum incerc sa ma tin departe de caju. de cutit busuioc maruntit 1 vf.  Rosii uscate cu Usturoi si Busuioc de la Kamis. un deliciu! Precizari Migdalele pentru chiftelute au fost folosite in reteta Annei. sare si se dau la deshidrator pana cand sunt complet uscate. salate si alte preparate gata de consumat.Zacusca              ½ cana faina in (mi-a ramas de la presa de ulei) 1 ceasca faina din nuci macadamia sau migdale 4-5 rosii uscate la soare sau pastrate in ulei 2 ardei rosii 2-4 cuburi de telina 1 Lg miere (altfel e prea acru) 4 catei usturoi 1 Lg suc de lamaie 3 Lg ulei 1 vf.  Rosiile uscate la “soare” pot fi pregatite si in casa. Mai simplu de atat nu se poate.

apoi se lasa deoparte pentru a se patrunde. Salata de kale (portie pentru 2 persoane)     3 frunze de kale din cele trei soiuri (siberian. si intr-adevar este un adevarat deliciu.Salata de varza rosie cu sprouts Salata de varza rosie cu sprouts (pentru 2 persoane)          ¼ capatana varza rosie ¼ capatana varza alba 2 linguri sprouts de ridiche 3-4 linguri sprouts de schinduf 3-4 linguri sprouts de trifoi zeama de la jumatate de lamaie 4-5 linguri ulei de masline presat la rece 3 lg fulgi de drojdie inactiva (optional) sare de mare neiodata Varza se marunteste in robot/razatoare si se amesteca cu toate celelalte ingrediente. De multe ori se poate pastra in frigider timp de cateva ore intr-un recipient de sticla. deoarece sunt cam grosolane ca textura. Eu una prefer mereu salatele proaspete pe cat posibil. insa se pot intampla cazuri cand varza prinde un miros ciudat sau chiar se amareste. “ajuntand-o” sa fie pe gustul nostru. dupa care se serveste alaturi de orice fel de mancare raw sau gatita.    ½ varza rosie tocata marunt 2 morcovi dati pe razatoarea cea mai mica 2 ardei kapia taiati cuburi 70 . Se taie marunt cu un cutit ceramic. Eu am mai adaugat si ingredientele de mai jos. uleiul si zeama de lamaie. Se lasa foarte putin la patruns. dupa care se maseaza bine adaugand sarea. blue and premier) zeama de la ½ de lamaie 3 Lg ulei presat la rece sare dupa gust Frunzele de kale se curata de lujeri si nervuri. Aceasta salata este apreciata de ani de zile de raw foodisti.

sucul de la o portocala si 1 lingurita de ghimbir ras. 1 lingura sos de soia. 1/2 lingurita de vanilie praf bio. 3 linguri generoase de unt de cocos. la o temperatura de pana la 40 grade Celsius. pentru ca la torturi si bomboane puneam unt de cacao. care are o textura destul de dura. Deci nu prea buna. Mai intai sa ne lamurim ce e pasta aceasta. felii Se amesteca cu salata de kale de mai sus. dar una care n-are pic de indulcitor. 2 rosii mici. dar pana si asta nu mi-a luat mai mult de 5 minute. Si desi o aveam de mult. Se adauga uleiul si sarea si se freaca totul pana cand legumele se inmoaie putin. caci ambalajul e auriu. Se amesteca toate bine bine. Este materia maronie produsa din rasnirea boabelor sau nibs-urilor de cacao. Daca il gusti e ca si cum ai manca ciocolata cu adevarat. dupa care se pune peste varza si salata este gata! Bomboane Milky Way-style Sa vedeti cum a stat treaba. Ardeiul kapia se taie in fasii lunguiete si subtiri si se amesteca cu varza. aceasta se scurge pentru ca vine sosul!!! Ingrediente pentru sos: 1 lingura unt de migdale. cum proprietatile mirobolante i le stiam deja. a pudrei de cacao si a tuturor celorlalte produse de ciocolata. Se consuma alaturi de chiftelute din conopida si nuca. 1 lingura ulei de susan (sau ulei extravirgin de masline). care in engleza se numeste liquor. a untului de cacao. Insa am descoperit reteta aceasta a Inei. care arata asa ca un lingou mare. desi nu contine niciun strop de alcool! Pasta de cacao este precursoarea ciocolatei. 1 cana de fulgi de cocos bio. 1/2 cana de miere. care scria negru pe alb ca se pune pasta de cacao si. Untul de cacao natural care se afla in boabe se topeste in timpul rasnirii astfel ca boabele devin aceasta pasta. Salata de varza with a twist Ingrediente: 1/2 varza medie. Cea mai grea operatiune a fost razuirea cremei de cacao. I gave it a try. Daca rezulta prea multa apa la sfarsit. Varza se da pe razatoare sau se toaca sau se marunteste in robotul de bucatarie. Ia sa vedeti ce a precurs la mine acasa: Ingredientele sunt: 1 cana de pasta de cacao rasa. 1 lingurita de miere. Se da deoparte si se topeste untul de cocos. Noi aveam de multa vreme in casa pasta de cacao. hamburgeri si paine din seminte. un praf de sare himalayana si 2-3 linguri de apa. 1 lingurita sare himalayana. iar inauntru este ca un baton mare de ciocolata. ceea ce inseamna ca puteti s-o faceti fie 71 . 1 ardei kapia rosu. in stare cruda. ca s-o zic pe romaneste. nu facuseram nimic cu ea.

4 linguri ulei de masline. Pasta aceasta se transfera intr-un vas de portelan si se da la congelator. ati auzit bine! Am incercat la frigider. ii taiem pe toata lungimea cu mandolina de curatat morcovi. dar ramanea inca prea moale pentru a fi modelata sub o forma recognoscibila de bomboane. 72 . iar treaba asta iese de-abia dupa primele 10 bomboane:) Fiecare bila se tavaleste prin alti fulgi de cocos bio albi ca zapada si se transfera in frigider. dar ne da si calciu si potasiu pentru sanatatea sistemului nervos. la bacaniile arabesti nu-l veti gasi decat in varianta procesata. 2 linguri tahini crud. un borcan o sa va ajunga o gramada de timp. Provocarea este sa le faceti cat de cat egale. astfel incat sa facem "tagliatele". chiar organic. Nu va spun decat ca dintre toate uleiurile existente. 1/2 lingurita de sare. zeama de la 1/2 lamaie.my alltime favourite raw chef . daca il tineti in frigider dupa sigilare. Da. toate ingredientele de mai sus se combina intr-un sos delicios care se toarna peste legumele de mai sus. nu era inca inghetata. iar pe cei care nu au deshidrator ii sfatuiesc sa le puna linistiti pe calorifere de seara pana dimineata. pe un platou dotat cu foaie de copt si vor vedea ei bunatate! Mai intai se prepara sosul rosu. Dupa aproximativ o ora la -20 de grade.in deshidrator. toate ingredientele de mai sus le-am pus in blender. dar puteti sa il faceti singuri ca aici sau sa vi-l achizitionati de aici. 1 praz subtire. Untul de migdale confera sosului o nota foarte putin dulce si are virtutea de a fi bogat in vitamina B2 si vitamina E care tin pielea si parul sanatoase. In varianta lui organica si cruda il gasiti aici. Tahini crud . dupa care savurati-le cu placere! Ca surprinse si surprinsi stiu sigur ca veti fi:) Chiftelute pentru ex-carnivori Ieri am laudat in gura mare chiftelutele acestea din migdale. fie intr-un bain marie cu apa calduta. Le punem deoparte pentru macar 20 de minute ca sa se intrepatrunda gusturile si pentru ca legumele sa capete o textura mai usor de mancat. 1 cana de florete de broccoli. Dupa ce curatam dovleceii de coaja. cel de susan are cel mai mare continut de antioxidanti! Asadar. dar numai buna de facut bile.ei bine. Paste raw din dovlecei Si se prezinta in felul urmator: 3 dovlecei medii. adaptate de la Russel James . O data terminata si aceasta operatiune. cu cele mai lichide la inceput ca sa nu stresam prea mult device-ul electric si vruuuuuuum. ele se deshidrateaza cateva ore. Prazul si ceapa se taie dupa buna voastra inspiratie si impreuna cu broccoli se amesteca alaturi de pastele din dovlecei.si am zis sa le pun pe "calea undelor". care e o minunatie si pentru ca a iesit o portie generoasa am folosit o parte din el cu mare succes pe post de sos bolognese la niste paste din dovlecei. Inca ceva. 1 legatura de ceapa verde. Sosul: 1 lingurita de unt de migdale crud. asa ca la congelator cu toata increderea.

Pastele mele sunt foarte simple de facut. 1 lingura suc de lamaie. Mai mult. Paste cu ciuperci salbatice Am ajuns la ele pentru ca suntem mari amatori de ciuperci Shiitake. apoi adaugam restul ingredientelor laolalta si mai invartim putin cat sa facem pasta de chiftelute. unde ma gandesc ca tb sa punem ceva mai mult sos ca sa se poate misca blenderul in voie. dupa instructiunile de la inceput. 1 lingurita de ierburi italienesti si cateva fire de patrunjel maruntit. Se servesc impreuna cu sosul de rosii din care v-a ramas o gramada si alaturi de o salata din frunze verzi. a muschi verde si a scoarta de copac. pentru probleme cu ficatul. in cazul circulatiei sanguine deficitare. puneti o mana de ciuperci shiitake la hidratat in apa. daca migdalele sunt curatate. 1 lingura suc de lamaie. In scrierile antice.Ingrediente sos rosii: 6 jumatati de rosii uscate la soare (hidratate o ora). dar care merita pe deplin prin efectul creat. textura chiftelutelor e mult mai placuta! Asadar. Ingrediente chiftelute: 1 cana de migdale (hidratate 4 ore). O procedura putin laborioasa. dar si o planta medicinala. Ele se cultiva in Estul Asiei si de-a lungul timpului au fost considerate nu numai a fi o super delicatesa culinara. 1 lingurita de miere. lasati-le cam vreo 3 ore si toata bucataria voastra va mirosi a padure. Putem face aceeasi operatie si cu blenderul. cateva linguri de apa (daca e cazul). punem in food processor migdalele si le maruntim bine bine. sa stiti ca e derivata de mine dintr-un alt fel de mancare inventat de Russell 73 . 1/4 cana sos de rosii facut mai devreme. 2 catei de usturoi. Rosiile uscate si cele proaspete se taie bucatele apoi se pun in blender alaturi de toate celelalte ingrediente de mai sus. Limonada Ingrediente: o mana sanatoasa de goji berries. 1 ceapa rosie mare tocata cubulete. Compozitia se transforma in bile la dimensiunea dorita. iar acestea se pun in deshidrator pentru vreo 4-6 ore sau de seara pana dimineata pe calorifer. 1 lingura si jumatate de miere bio. 1/2 lingurita sare himalayana. Care o sa iasa putin zgrumturoasa. se considera ca sporesc qi-ul. energia noastra de viata!!! Ei bine. Eu am incercat ambele variante si. 3 linguri de ulei de masline extra virgin. zeama de la o lamaie intreaga si apa plata pana la 750 ml. daca excludem timpul petrecut la felierea legumelor in forme de paste. pentru ca inca imi lipseste: Revenind la reteta. In functie de cat de zemoase sunt rosiile proaspete se pune sau nu apa. este sa curatati migdalele de coaja. 4 rosii medii proaspete. de achizionat de la magazinele chinezesti din Colentina sau de la Pukka Food ori Ki Life. dar a fost cam prea picant pentru mine). nu va faceti griji de asta. impotriva oboselii cronice si starilor de slabiciune. cateva frunze mari de busuios proaspat. cu atat mai aproape vom fi de textura chiftelutelor adevarate. dupa preferinte. ciupercilor shiitake li se atribuia renumele de remediu pentru boli ale cailor respiratorii. un cub de vreo 2-3 cm patrati de ghimbir prospat fara coaja (am incercat si cu ceva mai mult. Se face un sos foarte cremos si se da la frigider.

1 lingura de zeama de lamaie. chiar si nuci obisnuite). Absolut totul se pune in blender cu apa atata cat sa se invarteasca bine cutitul si dupa un minut ai probabil unul dintre cele mai bune sosuri EVER. Legumele se lasa la fezandat macar 1 ora. 2 lingurite coriandru uscat. 2 linguri sos de soia. o bucata de dovleac de placinta de vreo 300 grame. caci inarmate/i cu un blender si un food processor lucrurile sunt de fapt simple!!! Etapa 1 se realizeaza cu ceva vreme inainte de ora la care v-ati propus sa mancati. iar sosul sa iasa foarte fin la textura. 1 ardei gras rosu taiat cubulete. bineinteles. 2 linguri de coaja rasa de lamaie. Dovleceii si dovleacul de placinta se transforma in fasii subtire similare pastelor (cu aparatul e o joaca de copii. 2 linguri sos de soia. se gaseste la sectiunea de legume). Sosul se baga la frigider. 1 cana de ciuperci champignon curatate si taiate cuburi maricele. 2 linguri ulei de masline extravirgin. cateva nuci de Brazilia (se pot inlocui si cu seminte de pin. o bucata de vreo 2-3 cm de ghimbir proaspat facut bucatele. "pastele" de legume se amesteca cu sosul lor care le va marina putin. 2 catei de usturoi. Curry cu broccolli Reteta presupune trei etape. 3 linguri ulei de masline extra virgin. 1 ardei gras rosu. chef-ul meu raw favorit! Mai intai se face sosul. o mana mare de ciuperci shiitake care au stat la hidratat vreo 2-3 ore. iar la sfarsit se combina cu sosul de caju si alune de padure. dupa care se adauga apa in asa fel incat sa se invarteasca bine cutitul. 2 lingurite de curry pudra. mie mi-a luat cam vreo 20-30 de minute) fie cu mandolina. E tare bun la gust!!! Ingrediente pentru "paste": 2 dovlecei medii fara coaja. iar aceasta asteptare face toti banii pentru ca legumele sa fie numai bune la gust si la textura pentru a fi savurate crude ca facute de mama natura. Le puneti pe toate intr-un recipient mare si adaugati: 2 linguri zeama de lamaie. 2 linguri de pasta de tamarind (optionala. pentru a-l pune la frigider in prealabil. 1 lingurita de miere. 2 curmale.James. timp berechet pentru sos Etapa 2: 1 cana de caju. 2 cani de broccolli de la care se pastreaza doar floretele. 1/2 cana alune de padure. Ingrediente pentru sos: 1/2 cana caju. 1 lingura de curry pudra si 1/2 lingurita sare himalayana. apoi incepi sa maruntesti legumele. Doar cu 10 minute inainte de a manca. 2 catei de usturoi. 1 lingurita de coriandru uscat. 1/2 lingurita sare. dar asta sa nu va sperie prea tare. 2 linguri zeama de lamaie si. dupa care se amesteca si cu ciupercile. 2 linguri sos de soia. blenderul se spala si vine randul si food processor-ului:) 74 . Toate ingrediente se pun in blender. putina sare. fie cu cutitul si se pun deoparte asa cum sunt in asteptarea momentului cand veti servi masa. 2 linguri de suc de lamaie. dar sa stiti ca Real tocmai ce a introdus in gama lor de produse tamarindul.

Dupa procedura obisnuita. Toate se pun in food processor si se maruntesc in stil orez cu functia Pulse. le scurgem zeama lasata si le amestecam temeinic cu sosul de caju. 2 linguri unt de cacao. 1 lingurita mica de fulgi de drojdie (optional) si 1 lingurita de miere. luam cateva forme de bomboane sau formele de facut gheata . Alternativa este cu bain marie. Dupa care completam fiecare forma cu restul compozitie de ciocolata. 1 ardei gras rosu. Le bagam dans le frigo si voila . 1 lingura ulei de masline.au unele haioase la Ikea. caci lucrurile fine si pretentioase trebuie facute in cantitati mici. 2 linguri de miere si un praf de sare himalayana. untul de cocos si cel de cacao . avand de asemenea grija sa nu depasim 45 grade ca sa le pastram intacte la capitolul nutrienti si enzime! Umplutura de poveste: 2 linguri de unt de migdale pe care daca-l doriti trebuie musai sa-mi scrieti un mail ca e un DELICIU. dupa ce combinam temeinic cu manutele ingredientele de la ciocolata. 1-2 linguri sos de soia. chiar si pentru mine. Curry-ul de broccolli fiind gata. apoi adaugam cate o jumatate de lingurita din umplutura cu unt de migdale .britanica mea favorita raw vegan. Punem cate o lingurita din compozitia inca lichida in fiecare dintre cele 10 forme. 1 lingura de zeama de lamaie si sare himalayana. asa ca le scoatem de la frigider.le-am topit in deshidrator. inspirata de Tanya .Etapa 3 .care evident se folosesc atat pentru gust. 6-7 nuci de Brazilia. O reteta super noua. Salata completa de avocado Ingredientele (cantitatile sunt pentru doua salate generoase): Pentru sos: 3 rosii medii cu gust (sau 9-10 rosii cherry). 5-6 jumatati de rosii uscate la soare (pe acestea le achizionati in ulei de masline de la Mega Image.la mine cam asa s-a impartit la zece. sau simple. Marimea bobului de "orez" il stabiliti voi:) Faceti curat prin bucatarie si uite ca s-a facut vremea sa consideram legumele deja marinate cu succes. 5-6 frunze maricele de busuioc proaspat si vreo 4-5 nuci de Brazilia organice (absolut optionale. vreo 20 lei / borcanel. asadar. eu le-am pus pentru ca au un continut foarte 75 . va invit doar sa-l insotiti de "orezul" de pastarnac si va doresc pofta buna!!!:) Almond cupcakes Am mai facut astazi cateva bomboane. 1 lingurita de miere. cat si pentru proprietatea lor de a tine la un loc deserturile raw vegane dupa racire .3 radacini maricele de pastarnac proaspat curatat si taiat in bucati maricele. Crema de ciocolata: 4 linguri cacao pudra (organica si cruda am folosit eu).) Ma refer aici exclusiv la deliciile culinare! OK. 1-2 linguri seminte de pin. 2 catei de usturoi. 1 lingura ulei de masline extravirgin. 2 lingurite de miere. la maximum 45 de grade Celsius. Totul ne ajunge cam pentru 10 bomboane. 2 linguri unt de cocos.

bine si se lasa salata vreo 30 de minute la frigider ca sa se intrepatrunda gusturile. dovleceii si morcovii fie ii puneti in food processor la maruntit.ridicat de seleniu care ne ajuta in lupta prevazatoare impotriva cancerului). 3 linguri ulei de masline extra virgin. usturoiul de invelisul tare. zeama de la o lamaie. poate chiar mai bine. 2 lingurite de miere. 2 cepe rosii mici spre medii. ardeiul de seminte. Ce urmeaza e absolut logic: se adauga uleiul si otetul. dar nu aveam). Nimic mai simplu: 2 avocado coapte. da?:) Stropim cu generozitate si echitate cubuletele cu zeama de lamaie. m-am razgandit. punem un avocado intr-o farfurie. sare dupa gust. Voila: Ce urmeaza e o nimica toata. Noi am laes prima varianta ca e mult mai comoda. fie ii taiati cubulete. 1 lingura de otet de mere. 1 lingura praf de curry. Raisin Truffles Ingrediente: 250 gr stafide brune. curatam avocado de coaja. proaspata. 2 cepe rosii mici. cu rosiile proaspete in primul strat de langa cutit. Il dam la frigider pana pregatim restul ingredientelor. Salata se orneaza cu sosul si se devoreaza! Ia uitati rezultatul final: Salata frantuzeasca Ingrediente: 3 dovlecei medii curatati de coaja (sau zuchini). 3 morcovi curatati. 5 gr unt de cacao crud si organic. pentru fiecare farfurie. se amesteca bine. il taiem in cubulete nu prea mici. puse deoparte intr-o farfurie plata pentru 76 . Ca in imaginea de mai jos.caci facem salata pentru doua persoane. Pentru ca tocmai am citit ca 2 nuci de Brazilia ne asigura peste 60% din necesarul zilnic de seleniu. va rog sa le considerati obligatorii!!! Curatam cum se cuvine rosiile de cotoarele cele mici. Eu am mai pus langa o mana de lastari de floarea soarelui. Adaugam apoi ceapa tocata marunt. punem si coriandrul la final. Rosiile uscate la soare le punem direct in blender daca le luam din ulei sau le hidratam putin in apa in prealabil daca avem varianta uscata. turmeric si sare. piper proaspat macinat si coriandru uscat (mergea de minune si cel proaspat. Adaugam absolut toate ingredientele in blender si facem sosul dintr-o apasare de buton. 20 gr cacao cruda si organica. al doilea in cealalta . le maruntim si le punem in blender. un praf de turmeric (optional). alte 20 gr cacao cruda si organica. Ceapa se taie cubulete nu foarte mici. curry. macinam piper.

Am adaugat putin ulei de susan si probabil inca vreo lingura de ulei de masline extra virgin si am blenduit extrem de bine.decorarea finala. Compozitia e gata. Prepararea : In food processor. organica. punem apoi untul de cocos transformat in ulei. 30 g unt de cocos. 1 catel de ustoroi pisat. pentru ca acum vine partea distractiva: cu manutele-alea doua iei compozitie si faci bile de dimensiuni rezonabile si apoi le tavalesti prin cocosul pus deoparte in castronel! Dupa 30 de minute la frigider sunt numai bune de mancat! O precizare: untul de cocos se transforma in ulei daca il punem 15 minute in deshidrator la maximum 45 de grade sau daca punem recipientul cu cele 30 de grame intr-o oala cu apa calduta. raw. 5 linguri de miere (generoase). il incorporam si pe acesta. caci isi face treaba foarte bine cutitul in forma de S oricum. intense. Stafidele se pun in food processor si se transforma intr-o pasta cu ajutorul cutitului in forma de S. hidratat o ora. Tahini pentru dressinguri excelente Apoi urmatorul pas a fost sa devin mai selectiva cu ingredientele si am facut foarte bine. 1/2 lingurita de miere si zeama de la 1/2 lamaie. un dressing pentru salatele verzi: 2 lingurite de tahini. mancati trufe facute cu mainile voastre. urmeaza lucrul manual:) Va stabiliti singuri dimensiunile si incepeti sa faceti bilute pe care le tavaliti prin cacao de decor. 77 . pe rand. pulsam de cateva ori. un praf de sare himalayana si un castronel pus deoparte cu vreo 20 g fulgi de cocos bio. avand grija mare sa nu depasim temperatura de procesare de 45 grade Celsius) si. tot ce voiam de la ea:) Bonus de final. de la Bio King. savuroase! Apoi am descoperit cat de mult imi place de fapt sa migalesc prin bucatarie diverse bunatati si ce sa zic in doi pasi si trei miscari am ajuns sa-mi fac singura pasta tahini! Am luat doi pumni de susan organic. Delicioasele bomboane cu cocos Ingrediente: 200 g caju crud. transferam compozitia intr-un alt vas si avem bomboanele!!! Ma rog. La frigider apoi cu ele si dupa 30 minute. A iesit pasta tahini:) Voila! Ieftina. Nu punem niciun pic de apa. pudra de cacao. Gusturi foarte bune. nu chiar. untul de cacao (topit in bain marin sau in deshidrator. la final. Se adauga apoi. transformam boabele de caju intr-o pasta. mierea. le-am inmuiat putin si apoi le-am pus in micul robotel de bucatarie. 50 g fulgi de cocos bio. care sa nu depaseasca de asemenea 45 de grade. caci saltul calitatativ a fost uluitor. Adaugam fulgii de cocos si sarea. achizitie Ki-Life.

1 avocado . Noi folosim fulgi de cocos de la Bio King pe care ne e cel mai usor sa-i gasim la Ki-Life.O roşie măricică . Un guacamole perfect Dar sunt nerăbdătoare să vă spun de guacamolele perfect:) Ingredientele sunt the following: .1 lingură ulei de măsline picant Recomand cu căldură avocado de la Mega Image.Acum un sfat de oamenii patiti: cu niciun pret nu folositi fulgii de cocos de prin super si hiper si uber marketuri! Sunt fazi. boiaua de ardei dulce şi uleiul de măsline presat la rece în care s-au macerat de câteva zile câţiva chilli mici. vă garantez! Aşadar se ia un avocado copt şi se decojeşte ca o banană – ăsta e testul crucial care zice că e bine copt sau nu. Cu aceeasi paletă de plastic te străduieşti puţin să pasezi cremosul avocado.Zeama de la o jumătate de lămâie . numai ok nu.2 fire de ceapă verde sau o ceapă roşie . Sun burgers Reteta Ani phyo Ingrediente-2-3 bucati tulpina telina 78 . avocado trebuie să fie moale. sunt oricum. dar nu ca un burete! Trebuie să simţi cum prinde uşor forma degetelor tale strânse în jurul lui! La mine. Am testat cu ei si am stricat totul.Sare şi boia de ardei dulce după gust . Se achiziţionează cănd e tare ca piatra şi se coace cu răbdare acasă. Pentru un proces mai rapid avocado se pune într-o pungă de hârtie colorată! Ideea e că întoteauna există întrebarea dacă e suficient de copt. coaja netrădând acest aspect. plini de adaosuri.1 linguriţă de miere . iar noi vrem să facem guacamolele perfect aşa că ne ţinem departe de cuţite clasice. sare cu moderaţie. zic asta). Cică dacă foloseşti metal dilitezi până la 65% din calităţile miraculoase. O aşteptare worthwhile.) Separat tai o roşie măricică în cubuleţe de 1 cm. Se secţionează în două cu o paletă de plastic sau un cuţit japonez de ceramic (pentru fiţoşi sau bănoşi. rămân fără pete după coacere şi se găsesc din abundenţă. după caz. toci două fire de ceapă verde (e la fel de bună şi ceapa roşie) şi pasezi doi căţei de usturoi. ţinând cont că la mijloc este un sâmbure măricel ce nu va fi folosit. pentru că sunt ok. Combini totul după care la final adaugi the finishing touches: sosul de soia (eu folosesc varianta Shoyu bio de la KiLife). Ei bine.2 căţei de usturoi . în “punga de copt” durează cam trei zile. uneori chiar şi 5 zile. căci da – nu folosim nici blenderul! Torni apoi zeama de la o jumătate de lămâie peste el şi pui o linguriţă de miere bio.1 lingură sos de soia .

Se formeaza burgeri si se deshidrateaza pentru 3-4 ore.oregano.cimbru.boia iute.morcovii si ceapa se maruntesc in robot 3.-1 ceapa mica -1 ardei rosu mediu -1 cana seminte floarea soarelui rasnite -jumate cana seminte in rasnite -sare.se amesteca toate ingredientele bine 5.maghiran.ceapa si ardeiul.salvie.ceapa si ardeiul se maruntesc in robot.nucile se maruntesc in robot 2.boia dulce.se formeaza hamburgeri 6.ciupercile se maruntesc in robot 4.etc) Preparare-1.se deshidreateaza 3-4 ore in deshidrator 79 . Hamburger raw vegan Ingrediente-2 cani ciuperci maruntite -1 cana nuci hidratate 12 ore -1 cana morcov tocat marunt -1 cana ceapa tocata marunt -125 gr seminte in rasnite -2 Lg ulei presat la rece -75 ml sos soia -condimente(sare.Daca nu aveti deshidrator se pot manca burgeri si fara a fi deshidratati.piper.oregano -apa (optional) Preparare-telina.Daca nu aveti robot se taie marunt telina.Se amesteca bine toate ingredientele intrun bol. Daca maruntiti legumele in robot nu mai este nevoie sa adaugati apa.

piper.Ciuperci marinate Ingrediente-ciuperci -ulei presat la rece -sos soia -2-3 catei usturoi Preparare-ciupercile se taie bucati si se amesteca cu uleiul.etc -apa -leustean sau patrunjel Preparare...sosul de soia si usturoiul.toate ingredientele se baga in blender in afara de ceapa verde pana rezulta o pasta.Se baga la frigider si se lasa la marinat peste noapte Supa rosii Ingrediente-2 rosii -1 rosie deshidratata -1 ardei kapia rosu .1 ardei gras verde -1 ceapa deshidratata -1 fir ceapa verde -putin ulei -sare.boia.Se decoreaza cu ceapa verde tocata marunt .Cartofi prajiti. 80 .

Se amesteca bine si se lasa la frigider peste noapte.boia dulce -ulei floarea soarelui Preparare-se taie gulia si se amesteca cu condimentele si uleiul Sos usturoi Ingrediente.piper -50 ml ulei -2 catei usturoi -apa Preparare-toate ingredientele se blenduiesc pana rezulta o pasta cremoasa Legume marinate Ingrediente-1 rosie -1 morcove mic -1 ardei rosu -1 dovlecel mic -zeama de lamaie -ulei -sare.piper.cimbru Preparare-legumele se taie felii subtiri se adauga zeama de lamaie ..uleiul si condimentele . 81 .1 cana caju inmuiat cel putin 2 ore in apa – zeama de la o jumatate lamaie -sare. Ingrediente-1 gulie -condimente:sare...boia iute.busuioc.Cartofi prajiti.

Maioneza Ingrediente-1 cana migdale inmuiate 8 ore in apa(eu am inlaturat pielita) -100 ml ulei de masline sau floarea soarelui -zeama de la o lamaie -200 ml apa -1 catel usturoi -1 lingura otet -1 lingurita sare Preparere-toate ingredientele se blenduiesc pana se face pasta Tabbouleh – reteta imbunatatita Ingrediente: 4 rosii. patrunjel tocat. Salata verde cu ciuperci si telina Ingrediente: 1/2 salata verde. 2 linguri telina in sare. optional ulei extravirgin de masline. si ulei. Taiati ciupercile si ceapa in felii apoi amestecati cu patrunjel. Am pus mai mult suc de lamaie care dizolva grasimile (susanul si uleiul) si ajuta la absorbtia eficienta a fierului din patrunjel. pisati usturoiul si le amestecati cu sare si mult suc de lamaie. telina in sare. o legatura patrunjel. Tocati rosiile si patrunjelul. Rasniti susanul si incorporati in salata apoi adaugati ulei. o lamaie. Am rasnit susanul ca sa poata fi digerat. 1 dovlecel mic. 3 ciuperci champignion. o ceapa mica . Rupeti salata cu mana si asezati-o in bol. sare. Imbunatatirile: Am eliminat cerealele pt ca nu sunt sanatoase. ulei presat la rece din floarea soarelui. Asezati in centru amestecul de ciuperci. 1/2 ceasca susan crud. usturoi. Telina in sare 82 . Peste ea puneti felii subtiri de dovlecel si stropiti cu suc de lamaie. suc lamaie.

oregano PREPARARE: Tine semintele in apa 8 ore si apoi clateste-le cu apa rece.usturoi. Adaugati cate o lingura in salata in loc de sare. sare.o lingura ulei de masline presat la rece . Se poate pastra in beci sau la frigider. Sos de Rosii in Stil Italian INGREDIENTE: .Telina in sare este sosul de soia romanesc.seminte de floarea-soarelui . Presati bine cu furculita si puneti capacul. Adauga apa pana ajungi la consistenta dorita. Daca este nevoie adauga putina apa. Va trebuie doar o telina (radacina cu frunze) si sare de muraturi. Folositi acest sos peste salata sau “pastele” crude ori la raw lasagna.spanac proaspat . Folositi acest sos peste salata sau “pastele” crude ori la raw lasagna. E usor de facut.suc de lamaie dupa gust . Intr-un robot de bucatarie amesteca ingredientele pana se fac pasta. Sos din Seminte de Floarea-Soarelui INGREDIENTE: .4 rosii coapte . Spalati si curatati apoi radeti radacina pe razatoarea mica si tocati frunzele marunt. piper PREPARARE: Intr-un robot de bucatarie amesteca toate ingredientele. Sos de Spanac si Usturoi INGREDIENTE: . Intr-un borcan oparit puneti un strat de telina unul de sare pana se termina telina.2 linguri ulei masline presat la rece 83 . sare.usturoi.1-2 rosii uscate la soare (hidratate 30 min) . boia iute.

sare. 2 fire marar. ceapa rondele subtiri. ulei presat la rece. 200 gr gulie. sare. 1 fir ceapa verde. piper. Condimentati dupa gust. Mod de preparare: Cartofi ii pisati cu furculita. 2-3 linguri “lapte” sau “smantana” de soia. iar gulia data pe razatoarea mare. maghiran. marar.2-3 catei de usturoi . 3 linguri seminte de floarea-soarelui crude. 1 lingura ulei de masline presat la rece. Conopida si ceapa le tocati marunt. Mod de preparare: Fierbeti pastele conform instructiunilor de pe ambalaj. Paste cu rucola Ingrediente: 150 gr paste fainoase din porumb. sare. 4 rosii. Crema de tofu cu verdeata Ingrediente: 150 gr tofu. 50 gr alune caju crude. 30 gr rucola (cantarite uscate). Semintele se rasnesc dar nu prea mult. suc de lamaie. 2 linguri ulei presat la rece. Condimentati. 2 fire patrunjel. 30 gr ceapa rosie. cimbru PREPARARE: Amestecati toate ingredientele intr-un aparat de bucatarie. 84 . adaugati uleiul si amestecati bine cu o lingura pana ce se formeaza o crema groasa pe care o puneti deasupra pastelor fierte. 250 gr conopida. Salata de brocoli cu gulie Ingrediente: 100 gr brocoli.. Taiati rosiile in jumatate si le scobiti cu o lingura apoi le umpleti cu salata de conopida si presarati putin marar. tofu + castravete murat + marar. Folositi acest sos peste salata sau “pastele” crude sau la raw lasagna. oregano. Daca este nevoie adaugati si apa in care au stat rosiile. 30 gr ceapa. etc Salata de conopida cu rosii Ingrediente: 400 gr cartofi fierti (2 buc). Se amesteca toate ingredientele. praf de usturoi. marar. Mod de preparare: Tofu se piseaza bine cu furculita si se amesteca impreuna cu verdeturile tocate marunt si laptele de soia. castravetii felioare. se condimenteaza si se framanta putin cu mana ca sa se lege cartoful. 3 linguri seminte de dovleac crude. Mod de preparare: Brocoli il taiati bucati mai mici. 100 gr castraveti acri. In loc de verdeturi puteti incerca si alte combinatii: tofu + chimen. Alunele rasnite le puneti intr-un tocator electric impreuna cu rucola si mixati bine. nucsoara.condimente dupa gust: sare. piper/boia. 100 gr masline.

suc de lamaie. 70 gr ciuperci proaspete. put in all ingredients except for the corn. Illinois: "I have been in raw food preparation classes. spanac oparit. 50 gr hrisca. Veti simti diferenta intre un pate vegetal preparat in casa si unul cumparat. marar. with the added pinch of jalapeno.Salata de avocado cu hrisca Ingrediente: 100 gr avocado. In primul caz gustul este cu mult mai intens. Add corn and pulse for a few times more. Winter is great for warm soup. 30 gr ceapa." (You may want to double the recipe for this one. naut. verdeturi uscate (patrunjel. A doua zi se pune la fiert cu totul si se completeaza cu apa proaspata. praf de usturoi).this gives the soup heat) 1 ear of Corn (cut from the cob) 1 cup water (add more if desired) 1/2 cup Extra Virgin Olive Oil Celtic Sea Salt to taste In food processor. and this past week we made this wonderful raw soup that I wanted to share with you. 20 gr (2 linguri) seminte de floarea-soarelui. Mod de preparare: Hrisca spalata se pune in apa si se lasa peste noapte. Puteti inlocui maslinele cu ciuperci (fripte sau fierte). 70 gr ardei capia. It's easy to make and will surely be a recipe you will make again and again. Dupa ce s-au inmuiat strecuram boabele si le facem pasta impreuna cu maslinele. Mod de preparare: Soia spalata se lasa peste noapte la inmuiat in multa apa. Boabele de soia le puteti inlocui cu orice tip de fasole. 10 masline mari nesarate. Pate din soia cu masline Ingrediente: o ceasca boabe de soia uscate. and olive oil. Carole's White Christmas Soup This recipe comes from Health Minister Carole Pettee who lives in Genoa. linte. piper. but this RAW soup. 85 . sare. 50 gr telina apio. 150 gr rosii.) Serves 2-3 1/2 cups Walnuts (soaked for 4-8 hours) 1 1/2 tablespoons Miso (white or dark) 1/2 cup Zucchini (chopped) 1/2 cup Red Pepper (chopped) 1/2 cup Tomato (diced) 1 tablespoon Garlic (minced) 1 tablespoon Dill (minced) (If available. gives it a warm feeling when eaten. Condimentam cu sare si adaugam uleiul. Daca vreti mai moale. fresh is best) 1 tablespoon Parsley (minced) (Fresh if possible) 1 tablespoon Green Onion (chopped) 1 teaspoon Jalapeno Pepper (or to taste . mazare. DO NOT OVER PULSE as you want your vegetables to be chopped and not liquefied. and pulse for a few seconds until all is coarsely chopped. sare. dupa care adaugati hrisca si condimentele. o lingura ulei presat la rece. marar. Puteti pastra 2-3 zile la frigider. A doua zi se scurge si se pune in salata. Legumele se taie cubulete si se amesteca bine 2-3 minute ca sa se topeasca avocado. puteti adauga cateva linguri de apa in care a fiert soia. miso. walnuts. In imagine se vede doar jumatate din cantitatea care a rezulat. ceapa verde. water.

and serve. adjust seasonings. Rinse and drain. Zucchini Roll-ups ½ zucchini per person Pate du Soleil (enough to lightly cover each slice) 86 . 3. In a blender.) Carmella's Note: Gayle pretty much followed the recipe to the T. minced ½ teaspoon cayenne pepper 1. miso. 4. soaked 8-12 hours. and run until pate is quite smooth. and Celtic Sea Salt and blend until liquefied. put walnuts. rinse. Drain. drain and refrigerate to slow the sprouting process). 5. roughly chopped ½ small onion roughly chopped ½ cup raw tahini 2 tablespoons nama shoyu or other salty product 8 tablespoons coarsely chopped parsley 2-3 medium cloves garlic. stir. water. olive oil. 2. you can sprinkle some more chopped green onions on top of soup. The garlic flavor will develop and become stronger in a few hours. Pour over vegetables. Allow to sit out on counter for 2-4 hours (but no longer.Put these ingredients in a bowl and set aside. roughly chopped 4 scallions (green onions). if you are not ready to continue with recipe. sprouted 2-4 hours 1 cup lemon juice 2 red capsicums/peppers. Taste. Notes: This pate can be made with nuts or a combination of seeds and nuts. when you make it with all sunflower seeds it will keep for a week or more in the refrigerator. (Before serving. Soak sunflower seeds overnight. If you have a large enough food processor just put all the ingredients in it. except that she used frozen corn and subbed half of the olive oil with avocado. Zucchini Roll-ups Pate Du Soleil 3 cups hulled sunflower seeds.

5. Yay! Vegan Bay "Crab" Cakes By Cherie Soria (as printed in Purely Delicious magazine) Serves 6 (Yields twelve 1/4 cup cakes) 1/2 C. 2. Thinly slice room temperature zucchini the long way using a mandolin on the thinnest setting. I'd recommend slicing the zucchinis in half length-wise first. Serve on a tray. 6. While preparing all those small yummy bites. dried porcini mushrooms. You may have to hold them together with a toothpick. They are so delicious just try to keep your guests from eating too many! Before they know it they will have eaten two zucchinis and 1⁄4 cup of pate before the meal even begins! Carmella's Notes: ~ For the Pate. soaked for 1 hr. simply spray them from underneath with a little water. These will keep for some time. but if you don't have a mandolin or other type of slicer. This could take as long as 24 hours. With Gayle's agreement I decided to take them on as a project and make them for the tea. It is difficult to slice this thinly using a knife. Run the dehydrator and when the zucchinis are soft and flexible (2-4 hours) take the trays out and roll up the zucchini. You'll get nicer and more uniform slices that way. We also added a bit more salt than was called for and replaced the jalapeno with a couple of dashes of cayenne.1. 3. drained and diced 87 . allow to soften up and proceed. be sure your knife is very sharp and slice as thinly as possible. If you happen to leave your slices a tad too long in the dehydrator and find them hard to roll up. Spread a thin layer of pate on each zucchini slice and place on dehydrator mesh tray. we soaked the sunflower seeds for about 8 hours and skipped the sprouting step. Remove enough trays so roll-ups will fit back in to the dehydrator and dry until zucchinis are hard. 4. ~ If you're using a mandoline. I couldn't help but think of Cherie Soria's Crab Cakes recipe.

capers (not typically a raw food) 2 Tbls. cut the spiralized zucchini into pieces about one inch in length. Using a pair of kitchen shears. kelp powder 2 tsp. smooth cream. ground golden flax seeds 1 Tbls. Combine the zucchini and all remaining ingredients in a mixing bowl and mix well. 4. very finely diced 2 tsp. minced 2 1/2 Tbls. Place the cakes on a nonstick dehydrator sheet and place in dehydrator at 120 degrees for 1 hour. dill weed. garlic. spiralized 1 1/2 C. 2. salt 1. Add remaining ingredients and pulse. measure. Creamy Dill (Tartar) Sauce 1/4 C.) 5. (This temperature will not be too hot to destroy the nutrients and enzymes. water. 3. lemon juice 2-3 Tbls. then turn over to dehydrate the other side for another 1-2 hours. (A spiral slicer and a chef's knife are perfect for this task. minced 1 Tbls. finely minced 1/4 C. Serve with a generous serving of Cocktail Sauce and/or Creamy Dill Sauce. lemon juice 2 Tbls. pureed 1 tsp. create small cakes. macadamia nuts. red jalapeno. celery. as needed 1/4 C. Using a 1/4 C.) 2.1 1/2 C. since the dough has enough water to stay cool during this time. red bell pepper. nutritional yeast 2 Tbls. red onion. ground 1/4 C. about one inch deep. celery. zucchini. soaked in water 4 hours 1 1/2 Tbls. Place cashews with lemon juice and enough water to form a thick. minced 1/2 tsp. finely minced 2 Tbls. ground psyllium 1 tsp. 88 . Himalayan crystal salt 1. horseradish 1 Tbls. if needed. cashews. minced (or substitute cayenne pepper to taste) 1 tsp. Add a few drops of water. onion. to form a firm dough.

the little bundles were so festive. Spread thin on non-stick dehydrator sheets.Mixture should have a slightly chunky texture. elegant and very tasty. I subbed part of the capers with Bubbies' Dill Pickles. Peel from sheets. ~ For the Tartar Sauce. Do not over dehydrate. Blend until very smooth. Squash “Beggar’s Purse” with Pomegranate and Sage Posted by Susan on Rawmazing. we used a mixture of macs and cashews. used less horseradish and omitted the red onion. I modified the recipe a little. Place all ingredients in high-speed blender. flesh from 1 cup water from coconut 1 cup ground flax seeds 1. Carmella's Notes: ~ For the Crab Cakes.com Wraps: 4 cups peeled and cubed squash 2 young coconuts. Peeling and cutting the raw squash was a lot of work but the result was worth it. Filling: 1 cup pumpkin seeds (soaked and drained) 1 cup almonds (soaked and drained) 1/4 olive oil 1/4 cup water 2 cups spinach leaves. packed 2 cups grated squash Orange. Gayle spotted this next recipe at the last minute and decided to include it on the menu. cut into 5″ squares. juice and zest from 1 tablespoon agave syrup 1 1/2 tablespoons dried sage 89 . Dehydrate at 115 for 2-3 hours until dry but still flexible. Serve over Crab Cakes. 2. 3. 5.

The rice by itself tasted quite bland so she mixed in some of Cafe Gratitude's Salsa Verde. Place almonds. Mexican Cauliflower Rice Posted on the Low Fat Recipes blog here .1 cucumber 90 . Sage Cream Sauce 1 cup cashews. Place spoonful of sauce on plate. Add squash. Fold sides up and tie with chives. pumpkin seeds. Stir in pomegranate seeds and salt and pepper to taste *I only use Himalayan Salt. 2. Collard Wraps Wraps are so easy to assemble and so colorful! There was Cauliflower Rice left over from a meal we enjoyed a couple of days before so Gayle used it as part of the filling. 4.1 head cauliflower . and dried sage. Assembly: Chives (we used ribbon) 1. optional agave.3 medium size tomatoes . Remove to bowl. Place all ingredients in high-speed blender and process until smooth. and place the “purse” on the sauce. soaked and drained 3/4 cups water 2 teaspoons dried sage Salt and pepper to taste 1.1 cup pomegranate seeds Salt and pepper to taste* 1. Add spinach and process until finely chopped and well incorporated. 2. Stir to combine. Process until finely blended. 3. orange juice and zest. Place spoonful of filling in center of wrap. water and oil in food processor.

make this freezer fudge. Blondie Cashew Freezer Fudge From Jennifer Cornbleet's Learn Raw Food site Yield: 8 servings When you feel like going out to buy a candy bar. agave syrup. then top it with julienned red bell pepper.juice of 1/2 lemon 1. 2. and salt in a food processor and process until smooth. Cut into squares.. vanilla extract. Place a few spoonfuls of the Cauliflower Rice/Salsa mixture at one end of the half collard leaf. 3. and vanquish your craving! 2 cups raw cashew butter 2/3 cup dark agave syrup or maple syrup 1 tablespoon virgin coconut oil. Pulse remaining ingredients in processor until still slightly chunky. melted 2 teaspoons vanilla extract 1/2 teaspoon salt 1/2 cup raw cashews. Blondie Cashew Freezer Fudge will keep for 3 months. Add the cashews and pulse just until mixed. coconut oil. 91 .handful cilantro. Place in the freezer for at least 2 hours before serving. Mix the tomato mixture into the cauliflower mixture. stop. coarsely choppeds Place the cashew butter. And voila .3 stalks celery . Gayle's Mods: She used a little over 1/3 cup light agave syrup instead of the full amount. or more to taste . Pulse cauliflower in food processor until it's the size of rice. Press the mixture into an 8-inch glass baking dish. Place in large bowl. turnip and cucumber and asparagus spears. Or chop finely if you don't have a processor. Stored in a sealed container in the freezer.Mexican cauliflower rice! Assembly First wash and destem the collard greens.

• Remove the crusts from the cases and dehydrate out of the case for a further 8+ hours.I had blogged about Russell's Mince Pies ages ago but the recipe we used for the tea was slightly different. • Add in the apple and raisins and process for a further 5 – 10 seconds until fully combined. then non-raw oats will also work. *Raw out flour is made by milling raw oats in a coffee grinder or high-speed blender. For the filling 1 1/2 c soft dates. roughly chopped Pinch salt • Grind all ingredients except the apple and raisins until they form a paste. stones and flowers removed 1/2 c orange juice 2 apples. If you don’t have raw oats available and you don’t mind using oats that have been steamed to preserve shelf life. Mince Pies with Cashew Icing Posted on Russell James' blog here Yields 10 – 12 pies For the crust 2 c cashews 1 c raw oat flour* 1/4 c agave nectar 2 T water 3 T lemon juice Pinch salt • Grind all ingredients in a food processor until thoroughly mixed. on the mesh dehydrator sheet. chopped small 1 1/2 t mixed spice 1 c raisins. • Press the mixture into a tart/muffin tray that has been lined in Clingfilm (plastic wrap) and dehydrate at 105 degrees F for 2-3 hours. 92 .

“Originally I tried to make red beet gnocchi using beet juice and ground up whole beets with other ingredients. but our kitchen looked as if a gruesome crime had been committed. the sunniness of yellow or orange pepper sauce.SM For the filling: 3 cups cashew nuts. especially when raw. minced 3 tablespoons minced tarragon 2 tablespoons minced parsley In a food processor. We use Sicilian pistachios that we buy at a Middle Eastern market. and salt until 93 . When in season. For the cashew icing 1 1/2 c cashews 1 T lemon juice Pinch salt 3 T coconut oil 1/4 c agave 1/2 c water • Blend all ingredients in a high-speed blender until completely smooth. yeast. Very good! Red Beet Ravioli The colors in this dish are amazing: the bright blush of beets.• Fill each of the cases with a little of the mixture then top with the cashew icing and a pinch of the nutmeg. They came out tasty. blend the nuts. To garnish Pinch nutmeg Gayle's Mods: She replaced the raisins with dried fruit sweetened cranberries. They’re a darker green and better-tasting than other types. the summer-green herbs. lemon juice and zest. soaked for 2 hours or more 1/4 cup lemon juice 1 tablespoon grated lemon zest 1/4 cup nutritional yeast 1 1/4 to 2 teaspoons salt 2 green onions. white and 1 inch green. experiment with candy stripe beets and try other herbs for the cashew filling. So I deconstructed the components a bit and came up with these much more manageable raviolis instead.” .

Transfer the filling to a medium bowl and fold in the onions. it tastes best if you bring it back to room temperature before assembling and serving. The filling should have the consistency of ricotta cheese. if needed). tarragon. pressing down gently. Sauce the plates with the pepper puree. In a medium bowl. soaked 30 mins to 1 hour 1 small pinch ground (or fresh) turmeric (optional. as long as they are all roughly the same. For the assembly: 1 large bunch red beets (2 inches diameter or more) 2 to 3 tablespoons macadamia oil. Make stacks and cut into 2-inch squares. and parsley. white part only 1/2 teaspoon salt 1 tablespoon olive oil 1/2 cup pine nuts (plus 2 tablespoons. for added color) In a Vita-Mix or high-speed blender. if needed. add the beet slices. add an additional 1 to 2 tablespoons of soaked pine nuts. blend all the ingredients until smooth. 2. Place in a squeeze bottle or other cover container and refrigerate if not using right away. If the sauce is too liquid. or extra-virgin olive oil 1 to 2 tablespoons lemon juice Coarse sea salt 1 handful chopped pistachios. other nut oil. Arrange half the beet slices flat on serving plates. other nut oil. or extra-virgin olive oil 1 small handful fresh tarragon leaves. slice the beets very thin (about 1/16 inch or less). and a generous pinch of sea salt. lemon juice. 94 . Using a mandolin. For the pepper puree: 3 yellow or orange bell peppers.smooth. using either a squeeze bottle or just spooning it over the beets and filling (this way some of the sauce will be inside each ravioli). cored and cleaned 1 tablespoon lemon juice 1 green onion. macadamia oil. Store it covered in the refrigerator if not using right away. torn or left whole Freshly ground black pepper Micro-greens for garnish (optional) 1. Taste for seasoning and add more salt or lemon juice. preferably Sicilian 1 teaspoon pistachio. Toss to coat: there should be enough oil and lemon juice to coat all of the slices. The size doesn’t matter much. Top each ravioli with a beet slice. Place a generous dollop of the filling on each slice. but not so much that they are dripping liquid. You should have at least fifty slices.

chiftele pe calorifer Dacă vrei chiftele calde. toss the chopped pistachios with the oil and a pinch of sea salt. chiar la deshidrator (4 ore).3. dacă e prea moale aluatul. blender. sau de ce nu.căci. delicioase. și cel mai bine. ideal ar fi să fie deshidratate o noapte pe calorifer (farfurie. dacă nu vrei iute-iuteee) * 1 lg miere * 2 lg apă * 1 lg oțet * 2-4 lg suc lămâie * 1/4 lg turmeric (pentru culoare) * 50-70 ml ulei de măsline Ingrediente pentru ketchup: blender.they’re pretty and delicate. Ingrediente pentru sos de muștar: a se da prin blender: * 4 lg boabe muștar (sau 3.experimentează cu cantitățile. Serves 6 as a starter or 4 as a main course. tot el: 95 . Sprinkle each ravioli with the pistachios and top with the tarragon. We use beet micro-greens at the restaurant -. if desired. dar eu n-am avut nevoie de întreaga cantitate. mai adaugi) * 70-100 gr semințe de in. unora le plac reci . 200 gr semințe de floarea-soarelui. Grind a bit of black pepper over the plates and garnish with micro-greens. foaie de copt+ chiftele). deshidrator* Ingrediente pentru burgeri: blenduim: * 2 tulpini țelină sau apio (100 gr) * 1/2 de ceapă medie / sau 2 căței usturoi (eu nu suport ceapa) * 1 ardei gras (sau 1/2 dacă e prea voinic) * praf sare * oregano * 150-200 gr semințe de floarea-soarelui.nu ai cum să dai greș. măcinate (omega-3. Sosurile sunt rapide. măcinate (începi cu 150 gr. Ani Phyo zice 100 gr semințe de in. In a small bowl. Burgeri (chifteluț e) cu două sosuri Timp necesar: 20-30 minute + (4 ore la deshidrator)/9 ore pe calorifer Echipament: cuțit. yupi!) * 40-50 ml apă “Aluatul” trebuie să iasă ușor de modelat.

cuptor preînchis Ingrediente: * o caserolă de ciuperci pleurotus * 50 ml ulei extra-/virgin de măsline * suc de la 1/2 lămâie * 3 Lg Sos soia. le scuturăm puțin de ulei. sucul de lămâie. zic. Decorăm la sfârșit cu inele de praz și turmeric. O întindem peste spanac. într-un amestec de ulei de măsline. pre-înmuiate * 50 ml ulei măsline * praf sare * 4 stropi oțet de mere * 1 roșie uscată mică. într-un recipient cu acoperiș. și se așază peste ciuperci. rozmarinul. dar lăsăm destul. 2. Notă: Pâinicile le-am luat de la casa rawz. cu chimen. că e bun! Spanacul (sau alte frunze) se taie. Se deshidratează 9 ore. piper alb. sosuri. Yum! Blend-uim. 4. Asamblare 1. doar ca să nu fie complet rece. piperul și puțin din sosul în care au stat ciupercile. tăiată sau pre-înmuiată Asamblare burger deschis: Pâinică. blender. Într-un blender/robot. Tartă cu spanac și ciuperci Timp necesar: 20-30 minute + 9 ore (deshidrator) / 10-15 minute (cuptor preînchis) Echipament necesar: mână+cuțit. Începem cu stratul de ciuperci. tamari sau nama shoyu * 500 gr spanac * un bol mediu de praz (sau ceapă) * 300-400 gr caju (sau un amestec de caju și semințe de floarea-soarelui) * 200 ml apă * rozmarin. până iese o pastă puțin mai consistentă decât smântâna. legume. sau se strivește cu mâinile. 3.* 1 roșie medie * 3 curmale fără sâmburi. dacă ai răbdare. Sunt de hrișcă. pregătim “brânza”: semințele și caju-ul. sau se lasă la cuptor (foc mic) 10-15 minute. Pâinici deshidratate se pot face și pe calorifer. Se lasă la frigider. suc de lămâie și sos de soia. burger. 96 . boia dulce * turmeric (opțional) Cu o seară înainte se lasă la marinat ciupercile tăiate.

Blend until well combined. Add diced eggplant. Basil and Raw Food Basil Sun-Dried Tomato Spread (pictured) • • 1 cup Basil Walnut-Cashew spread (see below) 1/4 cup sun-dried tomatoes.Baba Ghanoush 2-3 Cloves of garlic 1/2 C Cashews. soaked for at least 2 hours 1 Large Eggplant. 4. Soak cashews. Use as a dip. dice and freeze the eggplant. Strain. It will fine dice it and throw it on the wall of the processor. lemon juice. 97 . Add the cashews and process until smooth. Process until smooth. or a topping on crackers or veggies. olive oil and pinch of salt. Thaw before you prepare the eggplant. Place basil and oil in blender. Basil Oil: • • 2 cups packed basil 1 cup cold pressed olive oil 1. Start food processor and drop garlic. Enjoy with your choice of flat breads. diced frozen and thawed Juice from 1/2 lemon 2 T Olive Oil Pinch of Salt Advanced preparation: Peel. chopped Stir sun-dried tomatoes into spread. 3. This will keep in the refrigerator for a couple of weeks. Process until well blended. Basil Walnut-Cashew Spread • • • • • • • • 2 cups cashews (soaked for 3 hours) 1/2 cup walnuts (soaked for 3 hours) 1/2 cup filtered water 2 tablespoons Basil Oil (see above) 2 cloves garlic 1 teaspoon lemon juice pinch Himalayan sea salt pinch ground pepper Place all ingredients in food processor. 2. clove by clove into the spinning blade.

Add chopped sun dried tomatoes and process until tomatoes are incorporated into the mixture.Corn Chips & Guacamole Raw Corn Chips • • • • • 3 C Corn 1/4 Onion 1/2 T paprika 1/2 t. Once it is chopped. There will still be some chunks of tomato. This makes a very chunky guacamole. which can be eaten as it is. This recipe can easily be doubled. Enjoy with the corn chips! Sun dried Tomato Cashew Cheese Spread Once again. Dehydrate 12 hours. cayenne a pinch or two of Celtic Sea Salt Place all ingredients in a food processor and blend until smooth. Makes one sheet. shallot. mashed 1 medium purple onion. drop the clove of garlic in. I used smoked sundried tomatoes to give it a little more depth. Cashews soaked for at least 6 hours and drained. Spread on a teleflex sheet on dehydrator tray. lemon juice and pinch of sea salt. finely diced hot pepper Pinch of Celtic Sea Salt Mix ingredients together. You can start with the base. Sun Dried Tomato Cashew Cheese Spread • • • • • • 1 C. or get creative and add it to other ingredients to make the rawchoes. in the interest of simplifying your life. Process until a thick paste forms. add the cashews. flip and dehydrate until fully dry and crisp. Guacamole • • • • • • 2 avocados. diced Juice from 1 lime 1/2 small. diced 1 tomato. 98 . which I like. we have a raw food recipe that can be used more than one way. 1/2 Shallot coarsely chopped Juice of one Lemon 1 Clove Garlic Pinch of Sea Salt 1/2 C Smoked Sun Dried Tomatoes Turn on food processor and while blade is running. Score the mixture before you start to dehydrate. Break apart at score lines.

Rawchos I recently served these to a non-raw friend and he thought they were great. And so much healthier without the standard corn chips and dairy. Layer Corn Flax Chips on plate. Crumble Sun-dried Tomato Cashew Cheese Spread on top of chips. Top with chopped avocado, tomatoes and Mock Sour Cream. Mock Sour Cream
• • • • • • •

1 Young Coconut (flesh from) 1/4 C soaked Cashews (soaked for at least 4 hours) Juice from 1/2 lemon Juice from 1/2 lime 1 T white Miso 1/2 C water Combine all ingredients in vitamix blender. Blend until smooth. Corn Flax Chips

• • • • • • •

6 C Frozen Corn 1 red pepper 2 limes (juice from) 2 cloves garlic 1 t cayenne 1 t paprika 1 C flax seeds, ground

Combine all ingredients in food processor and pulse until a paste is formed. Remove from processor and stir in the flax seeds. Spread onto teleflex sheets and score lightly. This batter is sticky so you may have to wet your hands when spreading it out. Dehydrate at 145 for 1 hour then 114 for 5-6 hours. Flip chips over, remove teflex sheets and finish dehydrating until dry.

Healthy Raw Onion Rings

I love converting unhealthy recipes to healthy raw food recipes. Onion rings were always one of my favorite treats, but I refuse to eat the deep fried variety anymore. They are soaked with oil and breaded with nothing that is health promoting. I still love them and wanted to find a healthy way to enjoy them. I have seen a few onion ring recipes but I wanted something that was similar to the traditional way of making them. Using the technique of soaking the onions, I employed almond milk. You will use the almond milk for soaking and also for breading for the rings. Once you make the milk, you save the nut pulp, dehydrate it and combine it with spices and a little flax. One warning…you really need to use a mild or sweet onion for this recipe or the onion flavor will be too strong. Onion Rings 99

Almond Milk:
• •

1 C soaked almonds 4 C water

Combine soaked almonds and water in blender. Strain through nutmilk bag. Save the pulp and dehydrate it. Onion rings
• • • • • • •

1 Large Onion 4 C Almond Milk 3/4 C Almond Milk Pulp 1 C Ground Flax (3/4 C before grinding) 1 T. Smoked Paprika 1/2 t Ground Chipotle 1/2 t Salt

Slice onions and place in zip lock bag with almond milk. Soak while pulp is dehydrating. When pulp is done dehydrating, place in food processor with flax, spices and salt. Separate into two batches. If you use all of it at once, a lot of it will be come saturated and too wet to use. Splitting it into separate batches protects against waste. Drain onion rings, RESERVING milk. Dip onion ring in the milk, then in the almond flax mixture, dip in milk once again and then in almond flax mixture again to get a heavier coating. Dehydrate for 6 to 8 hours until almost dry. You want the onions to retain a little moisture, the breading should be dry.

Red Pepper Poppers

Pepper Poppers with Pine Nut Filling and “Bacon” The day before, make the bacon. Eggplant Bacon
• • • • • •

1 Eggplant 2 T Olive Oil 1/4 C Water 1 t. Smoked Paprika 1/2 t. Ground Chipotle Peppers (I get them pre-ground) 2 T Agave

Using a vegetable peeler or mandolin, slice the eggplant into strips about 1/8″ thick. Set aside. Mix together marinade ingredients. Place eggplant in marinade, making sure all is covered. Cover and let soak for 2-3 hours. Dehydrate at 116 for at least 12 hours, or until crisp. The day of: Pine Nut Filling

1 1/2 C Pine Nuts (presoak for 4-5 hours.) 100

• • • • • • •

1/2 C Cashews (pre-soak for 4-5 hours) 1 1/2 Lemons (juice from) 1/4 C Water 2 T Nutritional Yeast (not considered raw, but used frequently in raw food recipes) 1 T Smoked Paprika pinch salt 1/2 Red Pepper

Place all ingredients in food processor and process until smooth. Assembly
• • •

10 Cayenne Peppers Filling Eggplant Bacon

Cut peppers in half and remove seeds. I use plastic gloves when doing this. Be careful to not touch your face while doing this. The heat is in the seeds. Fill pepper halves with pine nut “cheese” and top with eggplant bacon. Enjoy!!

Sun Dried Tomato Pumpkin Seed Pesto

Sun Dried Tomato Pumpkin Seed Pesto
• • • • • • •

2 Cloves Garlic 1 C Pumpkin Seeds 1/4 C Olive Oil 1 t Lemon Juice Pinch Salt (optional) 1/2 C Basil Coarsly Chopped 1/3 C Sun Dried Tomatoes Coarsely Chopped

With food processor running, drop in cloves of garlic. Let process until garlic is chopped. Scrap down sides of the processor. Add pumpkin seeds, olive oil, lemon juice and salt. Process until very well combined and you have a pesto consistency. Add chopped basil. Process until well combined. Add Sun Dried Tomatoes and process until combined. To make appetizer: Place 1 slice of tomato on plate. Top with pesto. Sprinkle Pine Nut Parmesan on top. Sprinkle with Honey Balsamic Vinegar. Place basil leaf and sun dried tomato for garnish. Pine Nut Parmesan
• •

1/2 C Pine Nuts Pinch Salt

Process pine nuts in food processor until a coarse meal is achieved. Be careful to not over process or you will have pine nut butter! 101

divide it and quickly make three dramatically different spreads. once in a while.) Garlic Pepper Rosemary Spread To the remaining mixture that is in the bowl add: • • • • • 2 Cloves Garlic. Sundried Chipotle Spread • • • 1 C Base 1/2 t Ground Chipotle 1 t Smoked Paprika 102 . savory garlic pepper rosemary and spicy chipotle sun dried tomato! I truly love these recipes. Three Raw “Cheese” Spreads Starting with one basic spread. So fast. Remove 2 cups and split between two bowls. This will take a bit of time. so easy. Soaked 1 C Pine Nuts 1 Lemon (juice from) 1/4 C Water Combine all ingredients in food processor and process until smooth. chopped 1 T Nutritional Yeast 1/2 t Salt 1 t Pepper 1 T Rosemary Process until well mixed. (1 cup in each bowl. You will want to stop and scrape down the sides. so versatile! “Cheese” Spread Three Ways The Base: • • • • 3 C Cashews. Think sweet cranberry walnut.Honey Balsamic Add 2 T Raw Honey (or agave) to 1/4 C Balsamic Vinegar. Chill.

Makes about 2 cups. Process until finely chopped. Dehydrate at 145 for 45 minutes then 116 for 3 hours. Place cashews. orange juice. coconut flesh. juice and zest 1/2 C flesh from young coconut 1 C Cashews. agave and orange juice and pulse until cranberries are well combined. Peel off sheets and continue to dry until done. Score. Marinate for 2 hours. drained 3 T Agave 1 C Fresh Cranberries Place cranberries in processor and coarsely chop. Cranberry Orange Spread • • • • • 1 Orange. Raw Food Appetizers: Walnut Cranberry Crackers Cranberry Walnut Crackers • • • • • 4 C Walnuts (soaked overnight) 1 C Ground Flax 2 C Fresh Cranberries Coarsely Chopped 1 C Orange Juice (from fresh oranges) 1/4 C Agave Place roughly chopped cranberries in bag with orange juice and 1/4 C raw agave. Chill. Falafels the Raw Food Way 103 . chill. Process until very blended. Cranberry Walnut Spread • • • • 1 C Base 1 T Agave 1/2 C Dried Cranberries 1/2 C Chopped Walnuts Mix all ingredients together. (6-8 more hours). Place walnuts in food processor. Add flax and pulse until combined. orange zest and agave in food processor.• • • 1/2 t. Salt 1 T Nutritional Yeast 1/3 C Sundried Tomatoes (softened and chopped) Mix all ingredients together. soaked for 6 hours. Remove and stir in chopped cranberries. Spread on non-stick sheets about 1/4 inch. Remove from processor and set aside. Add cranberries.

Process until a mash is achieved. beginning at 140 degrees for 1 hour and then reducing heat to 116 for 4 to 6 hours. They should be crispy on the outside but still a little soft on the inside. Drain off water and rinse 3 times a day until little sprouts appear. cover with water and let soak for 24 hours. Combine well. Place sunflower seeds in food processor and grind until fine. 4. Sprout Garbanzo Beans. Usually 2-3 days. 2. Let sit to marinate. 3. Let run until garlic has been chopped.Falafels with Mango Pineapple Salsa Falafels: • • • • • • • • • • • • 3 C Sprouted Garbanzo Beans (chick peas) 1 C Chopped Onion 2 Cloves Garlic 1 C Sunflower Seeds 1/2 C Ground Flax Seeds 1/4 C Lemon Juice 1/4 C Parsley 2 T Olive Oil 2 t Coriander 3 t Cumin 1 T Nama Shoyu Alfalfa sprouts (for serving) 1. Place in bowl with garbanzo bean mixture. 6. Place sprouted garbanzo beans in food processor with garlic. Make sure there is plenty of room in the jar as these will expand quite a bit. drop 2 cloves of garlic in. 5. 104 . You will want to check as they dehydrate. 7. Place 2 C dry beans in a jar. Place ground sunflower seeds in large bowl. pulsing until a very fine chop in achieved. Shape into golf sized balls and dehydrate. Chop onion in food processor. Remove to bowl with sunflower seeds. With food processor running. Information on dehydrating can be found here: Dehydration for Raw Foods Mango Pineapple Salsa • • • • • • 1 C Chopped Pineapple 1 C Chopped Mango 1 C Chopped Jicama 1/2 C Chopped Onion 3 T Finely Chopped Cilantro 1 Lime (juice from) Mix all ingredients together. Chop parsley and add along with remaining ingredients to bean mixture.

torn 1 Orange 1 C Pomegranate Seeds 1/2 C Pecans. Top with “sour cream” and serve with salsa. chopped Tear romaine and place on plate in a circle. To Serve:Create a bed of alfalfa sprouts. Orange Chia Seed Dressing • Juice from 1 Orange 105 . Pour dressing over top. Sprinkle with the pomegranate seeds and top with the pecan pieces.Sour Cream: • • • • 1/4 C Cashews (soaked for at least 2 hours) 1 Young Coconut (flesh from – about 3/4 Cup) 2 T Lemon Juice pinch sea salt Combine all ingredients in blender until smooth. place falafel on top of the sprouts. Chill and serve! Orange Pomegranate Salad Orange Pomegranate Salad • • • • 2 C Romain lettuce. Avocado Mango Broccoli Salad Avocado Mango Broccoli Salad 2 ripe Avocados 2 ripe Mangoes 2 – 3 C chopped Broccoli 1/2 C chopped Red Onion 3/4 C Raisins Salt and Pepper to taste Combine all ingredients. Can add water to thin out if needed. Remove the membranes from the orange slices and place on top of the romaine.

1 ceapa rosie de marime mijlocie si 2 maini sanatoase de vlastari de floarea soarelui. 1 morcov maricel si o mana mica de seminte de susan. 1 mango intreg (copt. merita tot efortul! Salata Garbo Ingrediente: 1 punga de spanac baby (deci cu frunze mici). zeama de la un sfert de lamaie si o lingurita plina de miere. 2 linguri sos de soia. coafura rezista:) Morcovul se face fasii subtiri. ceapa se taie rondele. am observat ca se inmoaie un pic dupa asta. Raul a cumparat un mango perfect: copt si taricel si fff gustos). Pentru o incorporare usoara. Sosul acesta. apoi puneti pe rand restul lichidelor. sare dupa gust si ta-nam 1 lingura de faina din seminte de in.. apoi se amesteca cu restul ingredientelor si voila sosul pentru salata cu spanac Garbo. Usturoiul se piseaza bine-bine-bine. 1/2 lingurita de miere (optional). credeti-ma pe cuvant. 1 ceapa rosie mijlocie. zeama de la 1/2 lamaie. frumos si proaspat). incepeti cu mierea. Spanacul se spala si atat:) Avocado se curata de coaja si se taie in cubulete. 1 avocado bine copt. 1 lingura ulei de masline presat la rece. iata cum preparam sosul: 2 linguri ulei extra virgin de susan. avand grija ca dupa fiecare sa omogenizati inca o data si inca o data si inca o data. dar nu atat de mult incat sa fie zemos. dar. iar semintele de susan se imprastie la liber. Salata tailandeza Ingrediente: o punga de spanac Baby (achizionata de la Mega Image unde spanacul e mic. 2 linguri de apa. 1 lingura ulei de masline presat la rece. adaugati sosul de soia. 1 catel de usturoi fara germenele de la mijloc (in felul acesta e mai usor digerabil si evitam si mirosul neplacut). 1 ardei kapia rosu. Spanacului n-ai ce-i face decat sa-l speli temeinic. ardeiul kapia la fel. mango cubulete. iar vlastarii se scot din cutie si se spala bine bine si atat:) Apoi vine sosul: 2 lingurite tahini. Ca sa-si merita si numele de salata thailandeza. frecati bine pana la omogenizare.. Cheezecake de lămâie 106 . nu stiu cum s-a intamplat. ceapa se taie rondele.• • 1 T Agave 1 T Chia Seeds Whisk all ingredients and pour on top of salad.

tot e ger) să se întărească în timp ce facem topping-ul: amestecăm ingredientele în blender…Gata! Turnăm și întindem merișoarele centrifugate peste a noastră “brânză”. Hazelnut Chocolate Mousse Hazelnuts and Chocolate are a wonderful combination. dacă vrei mai acrișor 4-6 lg unt de cocos – începi cu 4. Crema cea fără cocoloașe – prea multe – se revarsă și ea în caserolă. Am încercat cu mixerul. dacă e mai densă. măcinată 5-10 curmale pasate 50 gr cocos ras Pentru cremă: • • • • • • 200-250 gr caju măcinat (în funcție de gust) suc de lămâie – începe cu 1/2 lămâie și mai adaugă. My friend. Eh. By substituting almond milk and almond butter with hazelnut milk and hazelnut butter. ai 2 opțiuni: mixer sau blender. le adăugăm peste celelalte ingrediente deja amestecate într-un bol mare. câteva picături sau 1/2 baton sau 1 Lg 100 ml apă Pentru topping: • • • 70 gr merișoare uscate puțină apă 1/2 lg miere Asamblare:Se amestecă ingredientele pentru blat și se tapetează fundul caserolei. dacă raportul miere/lămâie e perfect. Nutella figured that one out years ago. sau mână de femeie bionică/superman. Crema e foarte densă și foarte bună. blender. Everyone. împreună la bain-marie. raw or non raw will love this mousse. Acum. te saturi doar privind-o. mai adaugi dacă e nevoie miere – începe cu 3 Lg vanilie. and full of minerals. Când se uleifică. Hazelnut Chocolate Mousse 107 .Timp necesar: 30 minute + lăsat 4-5 ore sau peste noapte la frigider Echipament: cuțit. avocados and hazelnuts. peste blat. vitamins and powerful nutrients. o formă rotundă de prăjituri (9 inch în rețeta originală) sau o caserolă mare de înghețată – eu am folosit caserola Ingrediente Pentru blat: • • • 200 gr macadamia sau altă nucă. This mousse was the perfect thing. the flavors balance beautifully. O punem la frigi sau congelator (sau pe balcon. Made with cacao. E secret dar.. Jessica made a request that I make a raw food recipe that contains hazelnuts and chocolate. și luând 3-10 lingurițe așa (^^) Punem untul de cocos și mierea. atunci are gust de brânză. ceva cu care să macini nuci. it is nutritious.

Hazelnut Butter Add the 1 C of Hazelnut Milk Add 3/4 C Cacao and the 1/2 C Agave and Process until smooth! Hazelnut Chocolate Mousse: • • • • • 2 Avocados 1/2 C Hazelnut Butter 1 C Hazelnut Milk 3/4 C Cacao Powder 1/2 C Agave Nectar Place all ingredients in food processor. Add 1/2 C. I used to think that I had to do them in my Vitamix. you can make nut butters that are fabulous. Raw Recipe: Almond Butter Making nut butters can be a little tricky. dry) 2 T. Olive Oil Follow instructions for almond butter here: Almond Butter. Hazelnut Butter: • • 2 C Hazelnuts (not soaked. Process until very smooth. only because I quit too early. Strain through nutmilk bag. But if you have a little patience. Top with grated hazelnuts if desired. Other times. Hazelnut butter takes longer and you will want to add a little olive oil towards the end of processing. You will never want to buy them again! Almond Butter • • • 2 C Almonds 1 T Raw Honey (optional) 1/2 t Sea Salt (optional) 108 . Blend very well. I didn’t realize how much time it takes. and the process that the nuts have to go through. which would drive me batty with all the scraping down that was required.Hazelnut Milk: • • 1 C Hazelnuts (soaked for 3 hours) 3 C Water Place hazelnuts and water in blender (I used a vitamix). Make the Mousse: Place 2 avocados in the food processor. I would have a fail. Refrigerate before serving.

dehydrated almonds. After 6 minutes it will look like this.Place almonds in food processor. It is a great way to use and store your basil. put it on your raw pizza’s. chopped 1/2 cup dried apricots. and Parmesan cheese doesn’t fit the bill for a raw food recipe. If you choose to use the honey and salt. 1-inch pieces. but it is not done yet. garlic and Parmesan cheese. recipe here: Almond Butter 1/2 cup cacao powder 3 tablespoons agave nectar 2 tablespoons coconut oil 1/2 cup dried cranberries. but since pine nuts have become insanely expensive lately. turn it into a dip. After 2 minutes it will look like this. 2. And pesto is just yummy. Mix in cacao. you may need to add a little oil. You can find another delicious raw food recipe for pumpkin seed pesto here: Pumpkin Seed Pesto 109 . Process for 8-12 minutes. You want to wait until the oils get released. 3. Mix in dried cranberries. After 4 minutes it will look like this. agave nectar and coconut oil. Around 8 minutes. Press into 8 x 8 pan and refrigerate until set. Walnuts are packed with nutrition. Pesto and other Basil Tricks Traditional pesto is made from basil. In today’s post you will find 3 raw food recipes! One for Basil Walnut Pesto. the almond mixture will ball up. You can serve this over veggie noodles. and pecans. spoon it on tomatoes. *Chef’s Note: If using soaked. 4. We can still use the basil. At 10 minutes it has begun to redistribute. chopped 1/2 cup dried golden raisins 1/2 cup chopped pecans 1. Make almond butter. Raw Holiday Fudge • • • • • • • • 1 recipe almond butter. one for Basil Walnut Pesto “Cream” and finally a great way to use that Basil Walnut Pesto Cream over zucchini noodles and veggies! There are also some tips for freezing basil after the recipes! Pesto is bursting with the flavor of basil and garlic. I decided to take a stab at Walnut Pesto! As you know. It freezes well and can quickly convert the simplest veggies into a great meal that is bursting with flavor. Just let it keep going. stir in by hand after the butter is made as it will seize the mixture if you try to add it before. raisins. Makes 64. olive oil. Cut into 1 inch squares. and incorporate it in many other raw food recipes. stir it in by hand. olive oil and garlic. You will need to scrape down the sides in the beginning. pine nuts. apricots. At 12 minutes the almonds have released their oil and the butter is ready! If you want to add honey or salt.

*Makes 1 cup of sauce. Add 1 tsp. toss with a little olive oil to coat and freeze. Freeze the basil into ice cubes. sliced 1/4 cup pine nuts. Stop machine and add basil and walnuts. 3. divided 1. freeze then move to storage container and keep in freezer. place in ice cube trays. Process the basil in your food processor with enough oil to make a paste. 110 . 2. Put the zucchini through the spiralizer to make noodles. 2. blend cashews. optional 1. Freezing Basil There are a few ways you can freeze basil. 3. halved 1 cup mushrooms. Freeze the paste. drop in two cloves of garlic. Top with pine nuts and serve. to each space filled with the water. 2. Chop fine. packed 1/2 cup walnuts 1/2 cup olive oil 4 cloves garlic squeeze of lemon juice 1. * Makes 1 1/2 cup pesto. Soak cashews for about 3 hours to soften. Basil Walnut Pesto “Cream” with Veggies • • • • • 1 cup Basil Walnut Pesto “Cream” 2 medium zucchinis 1 cup cherry tomatoes. 2. Chef’s note: I love garlic and have loaded this pesto with it. tomatoes. Add olive oil and lemon juice and pulse until well combined. 3. 3. Add chopped basil to an ice cube tray filled with water. Toss together zucchini noodles. Melt the cubes when needed. Pulse until well chopped. You can definitely cut back if you wish.Walnut Basil Pesto • • • • • 2 cup basil leaves. 1. Add 2 tablespoons of the Basil Walnut Pesto and blend well. With food processor running. and water until smooth. To Freeze. 3. In high-speed blender. Remove to bowl and stir in 3 more tablespoons of the basil-walnut pesto. Walnut Basil Pesto “Cream” Sauce • • • 1 cup cashews 3/4 cup filtered water 5 tablespoons Basil Walnut Pesto. mushrooms and 1/2 to 1 cup of the Basil Walnut Pesto Sauce.

Tomato Napoleon with Raw Basil “Cheese” This little tomato Napoleon is quite simple but delicious. A quick and easy basil cashew “cheese” is combined with the layers of tomato and zucchini. Note: I have had the best results with methods one and two. Drizzle basil Oil over top. Form a patty of the Cashew Cheese the same size as the tomato slice. You can also add balsamic vinegar (highly recommended). Tomato Napoleon with Basil Cashew Cheese and Basil Oil For each Napoleon you will need: 1 small tomato 2 slices zucchini (the same size as the tomato) Basil Cashew Cheese Spread Basil Oil Cut the tomato in thirds. Add basil and pulse until basil is chopped up and combined into cheese. It is a great end of summer treat. soaked at least 1 hour 2 T. Place basil leaves on a cookie sheet and place in freezer. Basil Oil Finely chop 4 T basil and add to 1/4 C oil 111 . Add cashews. Once they are completely frozen. zucchini and cheese. Drop clove of garlic into processor and run until garlic is chopped. Place all ingredients except basil in food processor and process until smooth (it will be a little grainy). lemon juice and salt. Lemon Juice 1 Clove Garlic Pinch Salt 1 C basil leaves Start food processor. place in containers. Basil Cashew Cheese Spread 1 C Cashews. Layer tomato slice. repeat.4.

here is part two of the Sun Dried Tomato Spread Recipe! I am all about quick and easy raw food recipes. Let sit to marinate for at least 3-4 hours in the refrigerator. I used yellow squash for the “noodles”. chopped 1/4 C Sun dried Tomatoes. super quick. Add chopped veggies and mix together. You can use this for the pasta recipe that will post tomorrow! • • • • • 1/4 C Filtered Water 1 C Pea Pods. Poor over mushrooms. Combine with the rest of the ingredients in food processor and process until smooth. olive oil and agave (if desired). By simply taking a half of a cup of the spread recipe posted Tuesday. Pipe into split pea pods. and it doesn’t get any quicker and easier than this. 112 . Sauce • 1/2 C Sun Dried Tomato Spread (for recipe click: HERE) Pea Pods with Sun Dried Tomato Spread • • • • • • • • 1 C Cashews 1/2 C Pine Nuts 1/4 C Sun Dried Tomatoes (soft) 1/2 Lemon 1/2 Shallot (about 2 T) 1 Clove Garlic Pinch Celtic Sea Salt 1 C Fresh Pea Pods. Serves 4. Make noodles with spiralizer or by thinly slicing squash. It will keep in the refrigerator for at least 3-4 days. split Soak cashews and pine nuts until soft (at least 2 hours). whisk to thin out. Chef’s Note: You will have left over spread. stir to combine. Top noodles with sauce. you have a super healthy.Sun Dried Tomato Spread Two! As promised on Tuesday. Sun Dried Tomato and Veggie “Pasta” Marinated Mushrooms • • • • 2 C Mushrooms 3 T Nama Shoyu 3 T Olive Oil 1 T Agave (optional) Slice mushrooms. chopped 2 Scallions. Mix together nama shoyu. adding a little water and a bunch of veggies. very tasty dinner. thinly sliced 2 Yellow Squash Add water to sauce.

stiring occasionally for at least 3 hours. Place mushrooms and marinade in bowl. Let sit. Stuffed Mushrooms Stuffed Mushrooms Ingredients: • • • • • • • • • • • • • • 4 C Mushrooms. Raw Sweet Potato “Fries” w/ Chipotle Mayo Sweet Potato Fries • 3 large sweet potatoes 113 . Add to bowl. Sprinkle tops with more tarragon. divided 1/4 C Olive Oil 1/4 C + 2 T Nama Shoyu (divided) 1 T Agave (optional) 1 C Pumpkin seeds (soaked for 3+ hours) 1 C Sunflower seeds (soaked for 3+ hours) 1 T Water 1 Clove Garlic 1 Shallot 1/4 C Parsley 1 T Tarragon 1 T Thyme Pinch Salt Pinch Pepper For the Marinated Mushrooms: 1: Remove the stems and gills from 2 cups of the mushrooms 2: Combine Nama Shoyu. coat to combine. 4. You will want to pat the mushrooms dry or they will be too oily. Filling: 1. Finely chop garlic and shallot in food processor. Other favorites are broccoli and tomatoes. marinated mushroom tops. Chef’s Notes: You can start the mushrooms marinating and the seeds soaking at the same time. Pulse until they are finely chopped. Olive Oil and Agave 3. Process in food processor until a paste consistency is achieved. 2. Put in bowl with garlic and shallots. Place 2 C Mushrooms in food processor.Chef’s Note: You can add tons of veggies to this sauce. Drain sunflower seeds and pumpkin seeds. spoon into drained. about 3 hours prior. 1. Remove to bowl. Stir in remaining ingredients.

remove pit and set aside. celery. I tend to like them less dehydrated. Marinate over night. Reduce temp to 115 and dehydrate until desired dryness is achieved. diced Make chiptole mayo and set aside. Raw Spinach Mushroom Tart 114 . cherry tomatoes. diced 1/2 cup Celery. Slice avocados in half. sunflower seeds and chopped onion. Drain. place on dehydrator screens. just make sure that the potato slices are covered). (you can also use any type container. Stir in 1/2 to 1 cup of the chipotle mayo. Pour into a large zip lock bag and add sweet potatoes. Some people like them very dry. These will dehydrate down quite a bit so I usually start with about 1/3 x 1/3. You will want to check them after about 4 hours. Stuffed Avocados with Chipotle Mayo Stuffed Avocados with Chipotle “Mayo” • • • • • • • Chipolte Mayo (recipe: HERE) 3 Avocados 1 cup Jicama. Spoon into avocado halves. diced 1 1/2 cups Cherry Tomatoes. Combine diced jicama. Chipotle Seasoning Place all ingredients in vitamix and blend until very smooth. chopped 1 cup Sunflower Seeds 1/2 cup Sweet Onion.• • • 1/2 C Nama Shoyu 1/2 C Olive Oil Slice sweet potatoes into fry shapes. Chipotle “Mayo” • • • • • • • 1 C Pine nuts (soaked) 2 T Olive Oil Juice from 1 Lemon 1/2 to 1 clove garlic 1/4 C Filtered Water 1/2 C young coconut flesh 3 t. Mix together Nama Shoyu and olive oil. sprinkle with sea salt and dehydrate at 145 for 1/2 hour.

You can find them at any cooking store. Process until a coarse meal texture is achieved. flax seed. shallots. The crust will need to be dehydrated for 1-2 hours. If you are using a pie plate.If you want to make this tart like the picture. To the second bowl. You want to pack it in. Cool. Place in food processor with hazelnuts. Just layer the in the same order. Place mushrooms in a bowl. Place in dehydrator for 1-2 hours at 115. Crust: • • • • • 1 C Soaked almonds 1 C Hazelnuts 1/2 C Brown Flax Seeds pinch Celtic Sea Salt Pepper (to taste) Drain almonds. Just think of the fun you could have with a couple of these babies in your kitchen! If you don’t have access to the cutters. you can make this tart in a tart pan or even a pie plate. 115 . Begin by placing the cashews. balsamic vinegar and honey or agave. Remove from food processor. It will be beautiful. Half the mixture and place in two separate bowls. make a crust about 1/3″ thick. Cover and let sit over night in the refrigerator. Filling • • • • • • • 2 C Soaked Cashews 1/2 Lemon (juice from) 1 Clove Garlic (roughly chopped) 3 T Shallots (roughly chopped) pinch Celtic Sea Salt 1 C Marinated Mushrooms (Drained) (save the second cup for topping) 1/2 C Spinach (wilted by rubbing between hands. and salt in the food processor. lemon juice. Place enough in ring to make a layer about 1/3″ thick. cashews and marinate the mushrooms the night before. add the spinach that you have wilted by rubbing the leaves with your fingers. mix in 1 cup of the mushrooms. You can stir occasionally to make sure you get good distribution. pour marinade over mushrooms. Mushrooms: • • • • 2 C Mushrooms (I use a mix of different varieties) 1/3 C Olive Oil 1/3 C Balsamic Vinegar 1 T Raw Honey or Agave (optional) Whisk together olive oil. Process until smooth. You are now ready to assemble the tart. Get the ones that are 3″. salt and pepper. Save a little for topping) You will be making the filling in two steps. too! Spinach Mushroom Tarts Advanced Preparation: You will need to soak the almonds. you will need baking rings. garlic.

Pulse a few times to start to blend. This is a great technique I read about from Cafe Gratitude. Remove the mixture from the food processor. I like to see chunks of them. With just a few additions we will turn it into a quiche. Add 1/2 shallot.Get your crust. Un-mold if you are using the rings. and a great zucchini pasta sauce. It helps sweat the food. 1 C Pine Nuts. chopped 1 pinch Sea Salt 2 handfuls of spinach. Make this layer about 1″ thick. and garlic. chopped 1 clove garlic. Top with additional mushrooms and spinach. Process until smooth. This is the base spread. One Raw Recipe Three Ways! I have been working on a couple of raw food recipes that can be used to make three different meals. soaked at least 6 hours Juice from 1 1/2 Lemons 1/4 C Olive Oil 1 Shallot. Add shallot.* Reduce heat and dehydrate 6 hours @ 114. It is great by itself. separated (aprox 2 cups firmly packed) Drain cashews and place in food processor. chopped 1/2 C Sundried Tomatoes. Pat it in. Continue to process until spinach is well incorporated. Option 2: Spinach Veggie Quiche Spinach Veggie Quiche Pumpkin Seed Pine Nut Crust • • • • 1 Carrot. Process until well blended. Process until you have a formable mass but not so much that you lose the integrity of all the seeds. removes moisture and also decreases the dehydration time. finely chopped 1/2 Shallot 1 C Pine Nuts 1/2 C Pumpkin Seeds Chop carrot into 1″ pieces and place in food processor. It also makes for a better texture! Press into small pie plate. Hand chop the remaining handful of spinach and stir in. as a spread on crackers or to add to sandwich flat breads. Add one handful of the spinach. Add lemon juice and olive oil. *The higher temp will not compromise your food. Add 1/2 C Pumpkin Seeds. Refrigerate for at least 1 hour. Second layer will be the mixture with the spinach. Process until very fine. Your first layer will be the mushroom filling w/o spinach. The first recipe in this series is Spinach Cashew “Cheese” Spread. 116 . The actual food temp never gets that high. Spinach Cashew “Cheese” Spread Pictured with Onion Flax Crackers • • • • • • • • 1 C Cashews. Dehydrate @ 145 for 1/2 hour.

chopped 1/2 C Spinach Cheese Spread 1/4 C Water sea salt and pepper to taste To marinate mushrooms: cut the mushroom into slices about 1/4 to 1/2 inch thick. nutritious. and use them with raw dips for a quick. sliced 1/2 C dried Sundried tomatoes.Spinach Veggie Quiche Filling • • • • 3/4 C Spinach Cashew “Cheese” Spread 1 C Cherry Tomatoes. halved 1 C Pea Pods. Onion Sunflower Flat Bread • • • • 3 C sprouted wheat berries 1 Sweet Onion coarsely chopped 1/4 C Nama Shoyu 1 C raw sunflower seeds 117 . it’s always a good idea to have a selection of flat breads handy. Toss with 2 T of nami shoyu and 2 T oil and let sit for at least 1/2 hour. They are fairly quick to make (other than the dehydration time). and can be used for many things. Flat Bread Sampler When eating a raw food diet. Refrigerate at least a couple of hours to set up. Mix 1/2 C Spinach Cheese Spread with 1/4 C water to create sauce. Option 3: Spinach Cashew Zucchini Pasta Spinach Cashew Zucchini Pasta • • • • • • • • • Zuchinni Pasta (made from zuchinni with spiral cutting blade) 1 C Cherry Tomatoes. mushrooms 5 Scallions. They are versatile! On this plate are Onion Sunflower Flat bread. chopped 3/4 C Marinated. Chopped into 1/2 ” pieces 1/2 C Sundried Tomatoes (softened and chopped) Mix together all ingredients and place in prepared quiche crust. fresh treat. halved 1 C Pea Pods. spread some cashew vegan cheese on another for a quick snack. Flax Wheat Berry Flat bread and Spicy Flax Flat bread. Throw some veggies on one for a quick lunch. Add all other ingredients and toss.

Spicy Flax Crackers • • • • • • 3 C flax seeds. Makes about 8 servings.Place sprouted wheat berries in food processor. Dehydrate 8 hours. Spread 1/4 inch thick on teflex sheet. * Convenience Food: 118 . Process until combined but chunks of onion are still visible. soaked for at least 6 hours 1 T. stirring occasionally. onion. Cook over low heat until the mixture comes to a boil. Process until a mash like consistency is achieved. flip and dehydrate until dry. *Variations: Use boiling vegetable broth instead of water or meat broth. potatoes. zucchini. Garnish with parsley. corn. slat. Replace pasta with 'instant' rice or slightly cooked long grain rice. Process until well blended. Spread on telelex sheet 1/4 ” thick and score. peas. salt parsley for garnish Cup of Vegetable Soup • 1/3 cup dried vegetable flakes (any combination -tomatoes.to taste. Add Nama Shoyu. carrots. Use low sodium instant boullion powder . Combine bouillon. Dehydrate for 8 hours. and flour. chopped 1 clove garlic. etc. Dehydrate 8 hours. the sunflower seeds. Blend until smooth. dried mustard 1/4 C Agave 1 shallot. Process until well combined. Add to sautéed mushrooms and onions. coarsely chopped 1 clove garlic. discarding the high sodium 'flavor pack'. chopped 3 T Nama Shoyu Combine all ingredients in a food processor. flip and dehydrate until dry. and onion. • 1 tsp. stirring constantly. Onion Flax Crackers • • • • • • 2 C Flax seeds soaked at least 6 hours 1 C ground flax seeds 1 Sweet onion. Put these and other ingredients in thermos. Creamy Mushroom Soup • 1-1/2 cups dried mushrooms • 2 cups hot beef bouillon • 4 cups milk • 6 tbsp. flip and dehydrate until dry. rehydrate with boiling water. Stir in by hand. Spread on teleflex sheet and score. Pour boiling broth and let sit. celery. Use ramen noodles. Makes one sheet. flour • 1/2 cup dried onions • 1/4 cup margarine Sauté mushrooms and onions in margarine in a heavy saucepan for 5 minutes.) • 1 tbsp bulgur wheat • 1 tbsp small pasta • 1/4 tsp dried parsley • 1/4 tsp dried basil • 1 pinch garlic powder • 1 pinch onion powder Place dried vegetables in blender and whirl until they are the size of small peas. milk. chopped 1/4 C Nama Shoyu 1/2 C Hemp seeds Place all ingredients in food processor. Score the mixture into desired shapes. Makes one sheet.

empty contents of bag in a thermos. Pie is ready when knife is inserted in center comes out clean. • 3 eggs • 1 cup sugar • 1 tsp salt • 1 tsp cinnamon Rehydrate pumpkin by adding enough water to cover. Add corn and water. Remove pumpkin seeds from the pumpkin. Cover tightly and cook over medium heat for five minutes. Beat together eggs. Blend to thick custard consistency. boil away most of the liquid. Serve in wedges. Makes 4 servings. Heat thoroughly. Bake for 15 minutes at 425ºF. Place all ingredients. salt.• • Salt and pepper to taste 2 cups boiling broth (chicken or beef) Dried Pumkpin Seeds Make this recipe in bulk and store in serving sized zip-lock bags. Herbed Quiche • • • 9" Pastry Shell 2 cups light cream 1-1/4 cups grated swiss cheese • 4 eggs • 1 tsp ground dill weed • 1/8 tsp white pepper • 4 tbsp dried parsley • 1/2 tsp salt Bake pie crust for 8 minutes. including rehydrated pumpkin. For quick lunch-to-go. olives. or until a knife inserted in the center comes out clean. and bake at 325F for 30 to 35 minutes. Stir in sour cream. Dry at 110ºF . pepper. If desired. salt and pepper. in a blender. Serves 6. salsa. top with bread crumbs or french fried onion rings. Add sauce. stirring frequently. cheeze. Simmer in saucepan until heated through. Bake at 425F for 15 minutes. sprinkle with seasoned or garlic salt. but do not boil. Cool and serve with whipped 119 . Sprinkle the cheese over the bottom of the crust and pour in egg mixture. and herbs. Wash thoroughly and remove any stringy pump from the seeds. • 1 can chopped black olives Green Bean Casserole • • • • • • 2 cups water 1 cup dried. • Pumkpin Pie 1 tsp dried basil • 2 cups pumpkin leather. let stand while assembling other ingredients. Remove cover and over high heat. Pour into an unbaked pie shell. Green Aztec Corn • • 3/4 cup dried onion 1 1/2 cup dired corn. Pat dry. reduce heat to 350ºF and bake another 45 minutes. Or place in 1 quart casserole. rehydrated • 1 cup sour cream • 1/4 cup mild red salsa • 1/4 tsp pepper • 1/4 cup water • 3/4 tsp salt • 3 tablespoons butter • 1 cup shredded Monterey Jack cheese Saute onion in butter until soft. add onion powder. cut green 1 cup white sauce 1/2 cup dried mushrooms 1/4 cup cheddar cheese 1/4 tsp onion powder beans Bring water to a boil. Spread in a single layer on drying trays. broken in small pieces. without reconsituting. cream. Add beans and cook to desired degree of firmness. then lower the heat to 350ºF and bake for 30 minutes more. Heat water/broth in a glass measuring cup in the microwave.120ºF until crisp.

With a heart shaped cookie cutter. dried red and green peppers • 1/4 cup dried parsley • 1/2 cup dried tomato flakes • 1/2 cup dried crumbled carrots • 1/4 cup sunflower seeds Coarsely chop all ingredients in a blender. cook spaghetti. Bake at 350ºF for 40 minutes. With yogurt at room temperature. • 1/2 cup grated parmesan cheese Sweetheart Yogurt Leather Strawberry.• • • 1/2 tsp cloves 1 can evaporated milk 1/2 tsp ginger cream. Keep refrigerated for 6 to 12 hours. Mix flour and sugar together. sprinkle mixture over salads. Drain and place in 9 x 12 x 13 baking dish or 2 quart 120 . Sprinkle with salt and cinnamon. Use 1 carton of yogurt per tray. cherry or raspberry pre-stirred yogurt Paraflexx Sheets Heart Shaped Cookie Cutter Cover each drying tray to be used with a Paraflexx sheet or plastic wrap. Summer Salad Topping • • 3/4 cup dried onion flakes 1/4 cup each. Meanwhile. Spoon over rhubard and strawberries. Place rhubarb and strawberries in 9" x 9" buttered baking dish. When dried.Rhubarb Crunch • • • • • • • 1 cup dried strawberries 2 cups dried rhubarb 1/2 tsp salt 1 tsp cinnamon 3/4 cup flour 1-1/2 cups sugar 1/3 cup butter Reconstitute rhubarb and strawberries in warm water. broken into small pieces Rehydrate peppers and onions in 1 cup of hot water. cut in butter until crumbly. Cover each with plastic wrap and store. empty cartons onto sheets. yogurt will be shiny and non-sticky when lightly touched. Dry at 135F for 4 to 5 hours. Once meat is marinated to desired strength. To serve. stirring and turning meat occasionally in marinade. Store mixture in the refigerator with a tighly-fitted lid. With a spatula smooth the yogurt into an 8-10" circle. Smoked Beef Jerky • 4 pounds lean beef. cut into 1/4" strips • 1/4 cup soy sauce • 1/2 tsp hickory smoke flavoring • 1/4 cup worcestershire sauce • 1 tsp garlic powder • 1/2 cup catsup Blend all ingredients and soak meat strips in mixture. Turkey Tetrazzini • 2 cups spaghetti. cut 4-5 hearts out of cooled piece of yogurt. • 1 tsp cracked pepper Strawberry . drain off excess and dry according to directions for jerky. Make sure that all ingredients are thoroughly mixed.

or sweetener of choice 1. Drain green peppers and onions. broth. and 1 1/4 cups grated cheese. Mushrooms: • • • • 2 cups portabello mushrooms 1/4 cup olive oil 3 tablespoons nama shoyu 2 tablespoons agave. Assembly: • • • 2 zucchinis.• • 1 cup white sauce 1/2 cup dried. cooked chicken or turkey • 1/4 cup dried mushrooms • 1 3/4 cups grated cheddar cheese • 1/2 cup dried. Pour over cooked spaghetti. chopped green pepper • 1 cup chicken or turkey broth • 2 cups dried. chopped onions • 1/2 tsp salt casserole. Bake at 350ºF for 45 minutes. pepper. mushrooms. salt. Mix all ingredients together. spiralized 2 carrots. Cut mushrooms into slices 2. grated 2 scallions. and sprinkle 1/2 cup grated cheese over top. Pour over mushrooms and marinate overnight. white sauce. Mix together olive oil. mix together with chicken or turkey. • Dash pepper Marinated Zucchini with Veggies Marinade • • • • • 2 tablespoons lemon juice 1 tablespoon agave (or sweetener of choice) 1 teaspoon grated ginger 1/3 cup olive oil 1 teaspoon thyme 1. nama shoyu and sweetener. thinly sliced 121 .

3. That said. Simple Almond Cheese (recipe at end of post) Nut cheeses are a great item to have in your raw food recipe collection. the cheeses are wonderful. scallions. you need to add a couple of days to your process to make the rejuvelac. and will impress your raw and non-raw friends a like! There are a couple of different ways to make nut cheeses. Mix together carrots. tangy taste and good texture. 2. The grain needs to be sprouted first and then made into rejuvelac. see above 1/2 cup pumpkin seeds 1. Place in the center of the noodle nest. Plus. which can be more than half a bottle of capsules. Simple Almond Cheese (recipe follows) 122 . easily support the addition of many herbs and spices. pour marinade over noodles and let sit in the refrigerator overnight. (From the Rawmazing Holiday Book) Probiotics: Probably the easiest. They are tasty. On the plus side.• • marinated mushrooms. It can be a bit time consuming. it makes a great cheese with wonderful. mushrooms and pumpkin seeds. I love how this “cheese” tastes and the texture is wonderful and it is quite fail-proof. the probiotics don’t require advanced preparation. Place zucchini noodles in bowl. The only drawback is the cost of the probiotics. Macadamia Nut Cheese made with probiotics. but most expensive way to make the “cheese” is to use probiotics. Drain noodles and place in a circle on the plate. Most recipes require at least a teaspoon. Cashew Cheese made with Rejuvelac (recipe here: Cheese) Rejuvelac: Raw Cheeses made with rejuvilac also have great taste and texture but can be a little more temperamental.

These crackers have a wonderful. Today’s recipe is pretty simple. place it in the dehydrator for 6+ hours (at 115 degrees) to form a rind. 3. Process until smooth. Almonds make a clean tasting cheese that is a little grainy. The almonds should be well blended and smooth. They just pop right off. If it is stone ground. It is fun and tasty! Simple Almond Cheese • • • • • • 1 cup almonds. I took it out. I usually prefer these cheeses for spreads. I threw the ingredients in the food processor. but they can also be firmed up and dehydrated to form the rind. chia seeds for the binder and flavored them with a wonderful BBQ spice mix. Brown Rice Almond BBQ Crackers 123 . Cashews make a smooth. but also will give different textures. Give a light squeeze and place in refrigerator over-night to set up. creamy cheese that develops good firm texture. soaked. Soaked almonds with skins removed. it was ready to go! I hope I have inspired you to try your hand at nut cheese making. You can buy stone ground brown rice flour at your coop. I started my “cheese” when I got up. By the evening. I am lucky enough to have a flour mill from Sunrise Flour Mills to grind the brown rice in. 5.Simple Cheese: Simple cheese spreads and simple cheeses can be made with just nuts and no fermentation process. The next morning. spooned it into a nut-milk bad and tossed it in the refrigerator. 4. crisp texture that reminds me of brown rice crackers I have bought in the store. Drain and pop off skins. BBQ Brown Rice Crackers I used organic. patted it into a round and tossed it in the dehydrator (to form a “rind”). it shouldn’t have been interfered with. It takes a little time but is very easy. before putting it in the refrigerator. Place nut mixture in nut-milk bad or colander lined with cheese cloth. don’t rush. drained and skins removed 3/4 cup water 2 tablespoons olive oil 3 tablespoons lemon juice 1 clove garlic pinch Himalayan Salt 1. This will take a bit of time. easy to flavor cheese that has a bit of a softer texture. I love my mill and will be trying many other grains to see what fun combinations I can come up with. 2. The mixture in the nut-milk bag. Different nuts not only taste different. You can use the cheese at this point or if you want it more firm. Macadamias make a beautiful. Place all ingredients in food processor. long grain brown rice for the flour. Soak almonds overnight in water.

intineresti [si cresti flexibilitatea] tesuturilor [inclusiv piele.2 lingurite rase] 1-2 linguri miere [atentie la sursa. elimini toxinele [chimice]. mure. mierea incalzita este toxica!!] 2-4 lingurite zeolit pudra [sau 5-10 picaturi zeolit lichid] 5-10 picaturi acid fulvic [il aducem in curand] 2-3 linguri suc noni [sau 1-2 grame pudra de noni] Preparare: “blenduieste” toate ingredientele impreuna si bea aceasta limonada in decursul primelor 1-3 ore de la trezire. sau o picatura ulei esential de menta] ¼ lingurita pudra de vanilie [sau ½ betisor de vanilie] 124 . afine. drained and rinsed 1/2 cup cup chia seeds soaked in 1 cup water 4 tablespoons bbq spice mix* 1. Spread on non-stick sheets about 1/4 – inch thick. etc] zeama de la 1 lamaie [pastreaza si adauga coaja rasa de la ¼ lamaie] 1 varf de cutit sare de Himalaya sau de mare [ne-rafinata!!! si fara iod!!!] cateva frunze de menta [sau 1 lingurita de menta uscata. [1 . Remove to bowl. soaked overnight. Limonada Detoxifianta "Mihaela Gheorghita" Prepara si bea limonada asta pret de 100 de zile ca sa: dizolvi calcifierile nocive. zmeura. fluor si clor] 1 varf de cutit sare de Himalaya sau de mare [ne-rafinata!!! si fara iod!!!] 1 lamaie [curata coaja galbena prin razuire. Don’t worry about compromising the raw status. Smoothie verde detoxifiant Una Prepara si bea zmuti-ul pret de 30 de zile ca sa: salbesti 4-5 kg detoxifici ficatul alcalinizezi sangele innoiesti sangele refaci neuronii Ingrediente: [pentru 1 persoana] 2 banane [sau orice alt fruct/amestec de fructe zemoase si parfumate. *I use BBQ spice mix from Penzey’s spices. pere. flipping once during dehydration for 6-8 more hours or until dry. par] Ingrediente: [pentru 1 persoana] 1 ½ litri de apa pura [de izvor sau apa plata fara calciu. 2. 3. capsuni. Dehydrate at 145 for 1 hour. unghii.• • • • 2 cups brown rice flour 1 cup almonds. Stir in the rest of the ingredients. reduce heat to 115 and dehydrate. cum sunt: mango. the food temperature never gets above 115 in that first hour. foloseste lamaia cu tot cu pielita cea alba] 4-8 grame MSM [methyl sulphonyl methane]. pepene galben. Combine well. Place almonds in food processor and process until they resemble a fine crumb.

Pesto de masline Cristina Barascu farfurioara raw. se pare ca timpul ideal de hidratare este de 48 ore] ½ cana seminte de floarea soarelui [hidratate mimim 8 ore – sau peste noapte si uscate] ½ cana stafide uscate Preparare: nucile si semintele sunt macinate in robotul de bucatarie. toarna apa pana ce umplii blenderul si bea beutura pe intreaga durata a zilei.z cu: painici de hrisca una :-). se adauga o cana de lapte si se mananca imediat :-) granola astfel obtinuta poate fi aromata cu: coaja de lamaie. gulii. nucsoara. carob. humus Una :-). vrum-vrum. ridichii. incan berries. gata! Pate de alge Una 125 . “blenduieste-le” pana ce obtii o pasta cremoasa. etc] 1-2 linguri miere [atentie la sursa. cacao. manancal cu lingura sau. Daca te apuca harnicia si faci rejuvelac. pesto de ardei Rossana.1 blender plin de spanac [sau orice alte frunze verzi: salata verde. afine uscate. morcovi. fa ca mine. stevie. etc. mierea incalzita este toxica!!] 10 grame spirulina [2 lingurite semi-rase] 5 grame chlorella [1 lingurita semi-rasa] Preparare: Pune toate ingredientele in blender cu 1 cana de apa. scortisoara. mesquite. in cazul nucilor. pesto de masline Cristina. foloseste-l in loc de apa [“zmuti-ul” isi va pastra proprietatile intacte pentru timp mai indelungat] Cereale de dimineata Atentiune-atentiune: aceasta granola se poate manufactura si din nuci si seminte crude [adica ne-hidratate in prealabil] si va fi cel putin la fel de gustoasa ca si cea obtinuta din nucile cele muiate Ingrediente: [pentru 2 portii] ½ cana de migdale [hidratate mimim 8 ore – sau peste noapte si uscate: recomand 12 ore] ½ cana de nuci [hidratate mimim 8 ore – sau peste noapte si uscate. yacon. vanilie. etc. lucuma. branzica de floarea soarelui Matt :P Ingrediente: [pentru 4-6 portii] 1 cana caju [hidratat: caju-ul poate fi hidratat numai 4 ore] 1 cana masline kalamata fara samburi 50 ml ulei de masline 1-2 linguri zeama de lamaie [zeama de la jumatate de lamaie] sare piper putina apa Preparare: Toate ingredientele se pun in blender. se adauga stafidele sau orice alt fel [sau orice amestec] de fructe uscate: goji berries.

etc] algele sunt foarte sarace in calorii si sunt de aceea recomandate celor ce vor sa slabeasca alge precum wakame. vrum-vrum.z] hidratate [1-8 ore.. fier. experienta mea zice ca. in cazul astor painici.5 grame de proteine algele contin niacina [adica vitamina B17] si acid alginic. algele contin de 10 -20 de ori mai multe minerale [incluzand calciu. hrisca trebuie spalata extra-bine :-) caci ii mazgoasa si cleioasa. Nucile braziliene au nevoie de o baita mai sumara. oricat vrei] 1 ceapa 2 catei de usturoi Preparare: Se pun toate ingredientele in blender. algele dulse sunt considerate a fi cele mai gustoase dintre alge Ingrediente: [pentru 4-6 portii] 1 cana migdale hidratate 1 cana seminte de floarea soarelui hidratate ¼ cana sos de soia [nama shoyu sau tamari] 5-6 linguri zeama de lamaie [sucul de la o lamaie] 30-50 ml ulei de masline presat la rece 1 ardei gras rosu ¼ ardei iute 1 lingurita boia de ardei dulce 1 cana dulse [sau orice alt fel de alge raw. gata! Painici de hrisca incoltita Una Ingrediente: [pentru ~ 50 painici] 500 grame hrisca hidratata si incoltita [hrisca are nevoie sa fie hidratata un interval scurt de timp: 1-2 ore] 250 grame nuci braziliene [hidratate pret de 3-6 ore] 2/3 cana faina din seminte de in 2-3 linguri sare de Himalaya 2-3 linguri tarata de psyllium [optional] 3-4 linguri chimen macinat [optional] apa “cat cuprinde” :-) Preparare: dupa hidratare.De ce pate de alge? pentru ca nu stiam cu ce sa inlocuiesc pasta de peste pe care-o facea maica-mea cand eram mica algele sunt cele mai alcalinizante alimente de pe fata pamantului continutul de nutrienti al algelor este realmente impresionant comparativ cu plantele “de uscat” :-). kelp. oricare dintre ele contine de 10 ori mai mult calciu decat laptele de vaca [de exemplu] algele kelp contin de 4 ori mai mult fier decat carnea de vita si de 100-500 de ori mai mult iod decat pestele oceanic [orice specie de peste oceanic] 100 grame de alge nori contin 35. un compus care detoxifica metalele grele din organism. kombu.. magia sta in cremosenia “aluatului” 126 . iod. dulse. au fost analizate in stare uscata si s-a constatat ca.

and grate the rind. intr-un mare castron amestecam restul ingredientelor si ne-apucam de picurat painici pe tava deshidratorului au nevoie sa fie uscate 12-16 ore la 40-41 grade Celsius in deshidrator. top with cream again (you don't need to use it all. Macadamia Cream: 2 cups macadamia nuts 45g zylosweet 1 vanilla pod 2 tbsp olive oil 2 cups water Put everything in the blender and whiz to a thick cream. To assemble: In a large glass dish.this is my raw version with mincemeat. Refrigerate it for another 127 . and clementines. cream. it is very rich . Mincemeat: 1 orange 1 lemon 350 g grated apple 125 g Lexia raisins 125 g mixed vine fruit 125 g goji berries 60 g dates. so it's nice and evenly mixed. make a bottom layer with half the mincemeat.hrisca se adauga in blender cu apa cat sa-i egaleze nivelul si se “blenduieste” pana ce obtinem o textura cremoasa. combine everything together in a large bowl. Use the remaining mincemeat for another layer. blender 1 hr This was Jamie Oliver's idea. cream and meringues. It's more or less the same mincemeat recipe from Eat Smart. repetam operatiunea cu nucile braziliene. and the recipe for cashew cream made with macadamia nuts instead. Cover with a layer of cream.you may find yourself with a few spoons leftover. Eton Mess is traditionally made with strawberries. and dot with clementines. pe calorifer sau la soare :P FABULOUS FESTIVE FOOD: Goji Mincemeat Mess Goji Mincemeat Mess by Kate Wood Serves eight Food processor. 4 clementines Peel and separate the segments. Eat Raw. chopped 1 tbsp ground cinnamon 1 tsp ground ginger pinch ground nutmeg pinch ground cloves 2 tbsp olive oil 1 tbsp agave syrup 1 tbsp yacon syrup 1 tsp miso Juice the lemon and the orange. but with goji berries in. Using a wooden spoon. He did a Christmas version with mincemeat . in deshidratorul sunbeam.

especially dairy. Almond Milk 250g almonds. This recipe is therefore not recommended for eating on a daily basis. Enjoy. or as a 'celebration' cake. Cover with layer of fresh pear slices. as nuts and fruits/sweeteners are used together. add a little water as necessary to thin until consistency is like a thick paste. check out www.) To separate the milk from the almond meal.uk. Stop when the liquid is white and all the almonds seem to have been blended in thoroughly. dates/agave syrup) Filling: 1 medium pear. (Please be aware that this kind of cake recipe does not represent optimal food combining. or used over cereal.g.) Sweet Treats 128 . Decorate with grape halves. a piece of muslin or an old. Chill. Raw Pear Cake Base: 400g mixed chopped nuts.rawliving. Just rinse the soaked nuts.just mix the ingredients together in a food processor until smoothly whipped (this can take quite a long time) and eat immediately. soaked for at least 2 hours in water 750ml fresh water This is one of my absolute favourite drinks . Finish with the clementines. finely sliced Topping: 200g raw almond butter 4tbsp agave syrup Green grapes. but is a great way to introduce others to raw foods. sliced in half Mix base ingredients in food mixer.it is divinely smooth and velvety. then combine them with the fresh water in a blender. etc and will keep for a day or two in the fridge. finely ground 3tbsp sweetener (e. You may want to add a few gojis or carob chips or some such to complete the effect. and it's so simple to make. Mix almond butter and agave syrup together. clean stocking. squeeze the mixture through some fine cloth. The milk is delicious on its own. such as a nut milk bag. Chocolate Ice Cream Frozen bananas (peeled and sliced into chunks) Carob/cacao powder This is so gorgeously wonderful and simple . spread over pear layer.co. (Tip: I always love to sip the creamy froth from the top of the just-blended mixture .it's such a healthy replacement for all other types of milk. arranging them artfully over the top. flatten into dish.day or dehydrate for a sweet snack). For more amazing recipe ideas from magical UK raw diva Kate. The leftover almond meal can also be used in lovely recipes sweet or savoury.

figs. then separate off big leaves from a head of lettuce such as Romaine. Green Glow Soup 1 large or 2 small apples.prepare a mixed salad (leaving out the lettuce) and fillings like hummus or guacamole. lettuce. walnuts. blend and serve.Mmmmmm. I often soak garlic for at least a few hours in oil before I use it. filling them with the other salad ingredients. rocket (US: arugula). I really like this simple recipe in the summertime.for a creamier texture Start by blending the apples. hazelnuts. e.I make different variations. Divide out into small balls. not optimally food-comined) . Extremely decadent . It is also such an easy recipe . dips and sprinkled seeds. etc) Squeeze of lemon juice Optional: ? an avocado . This is a great way to get lots of greens into your day and I find the ginger and lemon together makes this a really refreshing. e. herbs. ginger and water in a food processor.a stodgy treat.g. sultanas 2 big tbs almond butter 50g of chopped nuts of your choice. 250g of a selection of dried fruits of your choice.g.Approx. Add in the other ingredients. dates. Use the leaves like tortilla wraps. spinach. Sunflower Pate 1 cup soaked sunflower seeds 8-10 sun-dried tomatoes 1⁄2 tbsp oil-soaked chopped garlic Small bunch of basil Mix all the ingredients together with a hand blender or food processor. Consume. Hummus 129 . pleasing dish. wild greens like dandelion leaves. Often best if left to chill in fridge for a while.packed full of sugars and fats (so. served with some freshly dehydrated crackers . pecans 100g carob/cacao powder Throw everything in a food blender and mix until all bound together in a big sticky lump. spread on lettuce leaves or flax crackers.g. Lettuce Wraps The idea is straightforward . as otherwise I find it irritates my stomach... cored and chopped Small piece of peeled and chopped ginger Water to thin to desired consistency 2 handfuls of greens (e.

Guacamole Flesh of 1 ripe avocado. (Don’t worry about starting at a higher temperature. peeled and sliced thin 1/4 cup olive oil 1/2 cup water 1 tablespoon agave nectar 1 teaspoon smoked paprika 1/2 teaspoon chipotle 1. chopped finely Herb salt to taste 1tbsp olive oil (optional) Water to thin Blend all the ingredients in a food processor.) Cucumber Cumin Dip 130 . stirring occasionally to coat. use with freshly chopped vegetables as a dip. or wrap in lettuce leaves as a filling. then use directly in recipe. Eggplant Chips with Cucumber Dip I know I have hit on a really good raw food recipe when I can barely get the dish photographed because I want to eat it. you get the drift. For cooked version. So. Marinate over night. either sprout chickpeas or merely soak overnight. 3tbsp Tahini Juice of half a lemon 2 cloves of garlic. then boil for approximately 1. use with freshly chopped vegetables as a dip. adjusting quantities as necessary until you reach the desired consistency and flavour. The food never gets to that temp and is still raw. 1tsp olive oil Himalayan rock salt/Celtic sea salt to taste Finely chopped tomatoes or cherry tomatoes Simply mix everything together. Mix all of the rest of the ingredients together. Serve alongside salad. herbs or chopped garlic if you desire.5 hours on a low heat). meal or beautiful addition to your entertaining raw food recipe collection. soak and sprout chickpeas first.200g Chickpeas (for raw version. reduce heat to 116 and dehydrate until crisp. Place sliced eggplant in bowl. You can also add fresh lemon juice. 4. pour over eggplant. Serve alongside salad. The spicy chips love the cool cucumber dip. 2. about 6-8 more hours. Eggplant Chips • • • • • • 2 eggplants. The flavors compliment each other beautifully. chopped roughly but thoroughly. Dehydrate at 145 for 1 hour. And the final addition of cumin to the cucumber dip (thanks Mom) was the perfect touch. 3. These make a great appetizer. if I tell you I should have taken more pictures of this one. or wrap in lettuce leaves as a filling.

soaked overnight. Recreating it in raw food form wasn’t difficult and the results are sublime! Make sure you have fresh ripe pears and the rest is easy. drained. Refrigerate until firm. drained and rinsed Young thai coconut. water and coconut flesh. 2. Place cashews. Pears with Pistachio Cream and Cacao I often get asked where my inspiration for raw food recipes comes from. Remove any skins that might remain on the pistachios after soaking. Mix in salt and pepper (to taste). drained. juice from 1 clove garlic pinch Himalayan Salt and pepper 1 cup cucumber. Serve with eggplant chips. diced to 1/4 inch pieces 1 teaspoon cumin 1 tablespoon parsley 1. 3. blend until smooth.• • • • • • • • • 1 cup cashews. It was a pear that was poached in red wine and topped with whipping cream and pistachos. Process until smooth. 3. 2. Remove from food processor to bowl. Whisk all ingredients together to make the ganache. flesh from 1/4 to 1/2 cup water 1/2 lemon. soaked overnight. Chocolate Ganache • • • 1/4 cup cacao powder 1/4 cup agave 2 tablespoons coconut oil. melted 2 tablespoons agave 1 teaspoon vanilla 1. melted 1. cucumber. This raw food dessert is based on a dish that I had years ago. rinsed 1/2 cup raw cashews. soaked overnight. rinsed 1/2 cup coconut oil. cumin and parsley. Assembly • 2 pears 131 . Pears with Pistachio Cream and Cacao Pistachio Cream • • • • • 1/2 cup raw pistachios. Place all ingredients in high-speed blender. lemon juice and garlic in food processor. I never forgot that dessert.

I must admit. onion mix. Nama Shoyu and maple syrup. I have had many requests for pizza so I finally dug in and made one for you. 3. 3. You want these a little soft. sliced thin 1/4 cup olive oil 1/4 cup Nama Shoyu 2 tablespoons maple syrup 1. Pizza Night! Today’s pizza recipe takes advantage of buckwheat seed in it’s crust. this recipe is a complete winner. Whisk together. Drain (the water will be slimy so drain and rinse a couple of times). 2. Place in glass container. The recipe looks long but it you make the crust and mushrooms ahead and it is easy to throw together. Turn down heat to 115 and dehydrate until the tops are dry. soaked 6 hours. 4. 4-inch squares on a non-stick dehydrator sheet. Serves 4. Dehydrate at 140 for 45 minutes. chopped pistachio cream ganache 1. Add walnuts and pulse until well blended. Form into 6. not brittle. Marinated Mushrooms and Onions • • • • • 1 cup mushrooms. Sprout buckwheat: Soak 1 cup buckwheat in water overnight. 3. 5. Place on plate and spoon pistacho cream into pears. Pour over mushroom. Toss together mushroons and onions. Raw Pizza with Buckwheat Crust Buckwheat Crust • • • • • 1 cup buckwheat. blend well. Add carrots and italian spices. Place in refrigerator for at least 4 hours to marinate. Rinse 3 times a day until little tails sprout. olive oil. Cut and core pears.• • • 1/4 cup pistachios. Place buckwheat and olive oil in the food process and pulse until a mash is achieved. Remove from non-stick sheet to screen and continue to dehydrate until mostly dry. 2. This will take 1-2 days. Use when tails are the same length as the seed. drained 3 carrots. 2. sprouted 1/4 cup olive oil 1/2 cup walnuts. Stir to coat. 132 . diced very fine 1 teaspoon Italian spices 1. Top with ganache and chopped pistachios. sliced 1 cup onions.

Process until smooth. Place on non-stick dehydrator sheets and dehydrate at 115 for 4-5 hours. juice from 1/4 cup raisins.30) 1/2 cup pineapple ($. Spread a layer of the marinara sauce. drain. drained and dried 1/2 lemon. the mushroom onion mixture and then top with more cheese and onions. then a layer of the spinach walnut pesto. juice from 1. drop in garlic.87 per serving 2 bananas ($.95) 1 young coconut. drained 1 teaspoon lemon juice pinch Himalayan Salt and pepper 1. With food processor running. Spinach Walnut Pesto • • • • • 2 cloves garlic 3 cups spinach 1/3 cup olive oil 1/2 cup walnuts.4. softened 1/4 cup olive oil 1/2 lemon. soaked 1/2 cup soaking water from raisins 1 teaspoon italian spices 1. soaked overnight. With food processor running.50) 133 . Add remaining ingredients. Cashew Cheese: • • • 3/4 cups cashews.99) 1/2 cup coconut flakes ($. Add a little water if necessary. Place all ingredients in food processor. some of the cashew cheese. 2. soaked. 2. meat and water ($3. Add remaining ingredients and process until a paste is formed. Assembly Place crust on plate. drop garlic in and chop fine. Remove mixture. Marinara Sauce • • • • • • • 1 clove garlic 1 cup sun-dried tomatoes. Pulse until a cottage cheese texture is achieved. Serves 6-8 A little goes a long way! Breakfast If You Like Pina Coladas Smoothie serves 2 ~ $2.

I like how the wilting process softens the greens just a little. garlic.20) 1/2 teaspoon salt large pinch cayenne 10 drops liquid smoke 1 bunch kale ($1.89) 1 small bunch assorted greens ($.20) 2 tablespoons agave ($. agave. Pour onto a lined dehydrator sheet and dehydrate for about two hours at 110 degrees. and liquid smoke and pour over them.89) 1 large onion. Put the lid on and shake container every so often to recoat the kale. and pepper and pour over the kale. pressed 1/2 teaspoon salt 1/2 teaspoon pepper Wilted greens seem to be traditional in just about every culinary history. for good measure. agave. thinly sliced ($. Whisk together the olive oil. But I wanted to show you all this recipe anyway. protein: 4 gr Lunch Wilted Greens serves 2 ~ $2. I've used the price Bette pays for coconuts in CT. salt. To make the "bacon. I've known Bette for a while online from Raw Fu and Raw Food Rehab.10 ice cubes I'm doing a couple recipes today from Bette Shaw. Let this marinate and "wilt" while the zucchini is 134 .29 per serving 1 large zucchini. salt.20) 1 tablespoons agave ($. Put all ingredients in a blender and puree until smooth. which has become one of the top five (sometimes the top one) health and fitness apps at iTunes. cayenne." put the sliced zucchini and onions in a lidded container. It's sometimes thought of as a German or southern specialty. Put the lid on a shake a few times. calories: 297. Her app features all sorts of different superfoods with related information and recipes. Whisk together the olive oil. Good job. I have yet to find a reliable and reasonably priced source for young coconuts and so rarely use them. Bette! I've cheated here and not used young coconut in what I made and photographed (it was still awesome). balsamic vinegar. carbs: 50 gr. So. She recently released a superfoods app for iPhone. The dish is usually made with greens that are wilted by pouring hot bacon and bacon fat over them. thinly sliced 2 tablespoons olive oil ($.10) 2 cloves garlic. fat: 11 gr. balsamic vinegar. coating well.This recipe achieves the same goal in a healthier and kinder version.20) 2 tablespoons balsamic vinegar ($. Put the kale in a lidded container. Massage for a minute or two to evenly coat.20) 2 tablespoons balsamic vinegar ($.69) 2 tablespoons olive oil ($.

carbs: 29 gr.00) 1/2 cup raisins ($. set aside about a quarter of the marinated vegetables.89) 10 ounces mushrooms. Chop the broccoli and onions and add it.00) filling 5 apples ($3. protein: 5 gr Dinner Cream of Broccoli Mushroom Soup serves 2 ~ $2. carbs: 30 gr. to a container. salt. since they're far more delicate than the kale. fat: 28 gr. Put the wilted greens on a plate and spoon on the zucchini "bacon" and any drippings. Take the rest and put in the blender with the avocado and water. Let marinate for about a half hour. chopped ($. garlic. the veggies are marinated and dehydrated just a bit before making the soup.10) 1 clove garlic 1/2 teaspoon salt 1/4 teaspoon pepper pinch of basil 1 avocado ($1. balsamic vinegar. Salt and pepper to taste if need. To make the soup.49) 1 medium onion.10) 1 tablespoon balsamic vinegar ($.00) 1 cup raisins ($1. Then pour into solid dehydrator sheets and dehydrate for about another hour. and top with the reserved marinated vegetables and a bit of red pepper flakes.50) 135 .61 per serving 1 head broccoli. fat: 22 gr.49) 1 1/2 cups water red pepper flakes salt and pepper To make this creamy and hearty. Puree until very smooth. sliced ($2. agave. chopped ($.dehydrating. and a touch of basil.60 per serving crust 1 cup walnuts ($3. Add the other greens for the last half hour. calories: 371. along with the sliced mushrooms.05) 1 tablespoon olive oil ($.10) 1 tablespoon agave ($. calories: 320. Whisk together the olive oil. Pour over the vegetables and shake or toss to coat. protein: 9 gr Dessert Caramel Apple Pie serves 6 ~ $1.

In a lidded container (I used a zip lock box). Chill for another half hour.20) 4 tablespoons water This may possibly be the best apple pie I've ever had. For extra creamy goodness. Peel and slice the apples into pieces about 1/8 in thick. Spoon the apple mixture from the dehydrator into the chilled pie crust and pour the caramel evenly on top. protein: 6 gr total calories: 1. but to soften them and let the flavor intensify.40) 2 tablespoons olive oil ($.40) 4 tablespoons lemon juice ($. toss the apples and 1/2 cup raisins with the agave. fat: 24 gr. stirring once or twice. This takes a couple minutes. cinnamon.450 total fat: 85 gr total carb: 173 gr total protein: 24 gr Avocado with Strawberries serves 2 10 stawberries 2 tablespoon agave pinch salt 2 avocados 1 small onion 1 teaspoon balsamic vinegar "Love is the only gold. In a food processor fitted with the "S" blade. This isn't meant to dry the apples. olive oil." ~ Alfred.10) caramel 4 tablespoons almond butter ($. serve with a scoop of vanilla banana ice cream. lemon juice. and water until very smooth. if desired. In a bullet type blender. puree the almond butter. agave. carbs: 64 gr. process the walnuts and 1 cup raisins until the mix starts to stick together. calories: 462. Spread out on a lined dehydrator sheet and dry for about 2 hours.40) 1 teaspoon cinnamon 1/2 teaspoon pumpkin pie spice ($. and pumpkin pie spice until well coated. Lord Tennyson 136 .80) 2 tablespoons agave ($. Press the mix into the bottom and 2 inches up the sides of an 8 inch spring form pan. Put in the freezer for a half hour to firm.4 tablespoons agave ($.

This goes together really fast. Cover and let marinate for a few hours or even overnight in the fridge. Sprinkle on a bit of minced onion as well. Finally. or stacked a few at a time and cut into heart shapes with kitchen scissors. They can used as is. in a medium bowl. olive oil. sliced 137 . puree four strawberries and the agave until very smooth. Use a large spoon and scoop out the insides of the avocado. To assemble. so make the strawberry sauce first and set aside. lay one slice of beet down and place about a teaspoon of the cashew cream in the center. add a small drizzle of olive oil (optional). and agave. serves 2 Stuffed Bell Peppers 8 oz sliced mushrooms 1 medium onion. Arrange on plate. blend the remaining ingredients in a bullet type blender for several minutes until creamy. Spoon on some strawberry sauce and a drizzle of balsamic vinegar. Top with another slice of beet and lightly press. Beet Ravioli serves 2 2 beets 1 tablespoon lemon juice 1 tablespoon olive oil 1 tablespoon agave 1/2 cup cashews 1/4 cup water. Add the beets and toss to coat. Then. Place cut side down and slice thinly. for blending (add more if needed) 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon salt 1 clove garlic "Love is All You Need" ~ Paul McCartney Slice the beets very thinly. until emulsified. In a bullet type blender. Thinly slice the remaining strawberries and place on top of the avocado. When the beets are softened and ready to use. whisk together the lemon juice.

. or until softened and a bit darker in color. or use two cupcake pans lined with plastic wrap. Chocolate Cashew Tarts serves 2 crust 1/2 cup almonds 1/2 cup raisins filling 1/2 cup cashews 1/4 cup water for blending 2 tablespoons agave 1/4 teaspoon salt 3 heaping tablespoons cocoa powder (substitute with carob powder. This takes a few minutes. process until the cauliflower is chopped into tiny. Mix the dehydrated mushroom mix with cooked wild rice or raw cauliflower rice. add the olive oil. Add the mushrooms. or dehydrate further until the pepper softens. Cut the tops off the bell peppers. This can be done in an oven set on low with the door left ajar. if desired) "All I really need is love. agave. whisk together the olive oil. and a pinch of cayenne. 138 . rice sized pieces. being loved. but a little chocolate now and then doesn't hurt!" ~ Lucy Van Pelt In a food processor fitted with the "S" blade. and clean out the inside. (Make cauliflower rice by processing cauliflower in a food processor fitted with an "S" blade . Spoon in the rice and mushroom mix. process the almonds and raisins until the mix starts to clump together. Spread out on a lined dehydrator sheet and dehydrate at 115 degrees for about two hours. Serve as is. onion. vinegar.) Then. Press this crust mixture into the bottom and sides of two small tart pans. and stir to combine. and carrot and toss to coat.1 carrot. is poor?" ~ Oscar Wilde In a medium bowl.. grated 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 tablespoon agave 1/2 teaspoon salt 2 red bell peppers 2 cups cooked wild rice (or 1 cup cauliflower "rice") 1 tablespoon olive oil 1 tablespoon agave pinch cayenne "Who. and agave.

50) 1 small onion 1/2 red bell pepper ($. To assemble. This can be done on a mandoline slicer or with a sharp knife. In a small cup. lay the zucchini on lined dehydrator sheets and dehydrate at 105 degrees overnight. Pour over the zucchini strips (a lidded container works well. put a dollop of agave in the center. about two hours.00) 1 tablespoon olive oil ($. or until softened. and pop into the fridge for an hour to firm before serving. This will take several minutes. and sprinkle with a bit of salt and pepper. These can be dehydrated overnight and put together the next morning. Cut the avocados in half. Breakfast Avocado Eggs and Cantaloupe serves 2 ~ $2. calories: 411.10) 1 tablespoon balsamic vinegar ($. I dehydrated mine just long enough to soften them.79 per serving 2 ripe tomatoes ($1. salt.00) 6 pieces sun dried tomatoes (see below for how) ($1. I use a zip lock box).42 per serving 2 zucchini ($1. whisk together the olive oil. garlic powder.10) 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon liquid smoke 1/2 cantaloupe ($2. Once coated.In a bullet type blender.05) 2 avocados ($1.10) 1 tablespoon agave ($. protein: 5 gr Lunch Zucchini Pasta with Marinara Sauce serves 2 ~ $1. Divide between the two crusts and fill to the top. carbs: 42 gr. The zucchini strips need to be made a little bit ahead of time. balsamic vinegar.50) 139 . fat: 27 gr.49) 2 tablespoons agave ($. puree the remaining ingredients until very smooth.20) salt and pepper I love avo eggs. Top with a small bit of chopped almonds. Peel the zucchini and slice into very thin strips. and liquid smoke. just slice the cantaloupe and wrap with the softened zucchini slices. and the sweet cantaloupe and savory zucchini strips really go well together. onion powder. agave.

20) 1 teaspoon dried basil ($.00) 140 . with a bit of salt.18) 2 tablespoons olive oil ($. calories: 286.80 per serving crust 1 cup ground flax seeds ($. Let process for a few minutes until very creamy (or don't process as long if you like it more chunky.10) 1/2 onion.50) 1/2 cup whole flax seeds ($. chopped 1 teaspoon cumin 1 clove garlic 1/2 teaspoon salt toppings 1 tomato. so excuse me if my memory isn't totally accurate. peeled and chopped ($1. but it won't be like Spaghetti-Os!). sliced ($2. I haven't eaten them in many years. Serve with the marinara sauce and a dash of basil and oregano. fat: 15 gr. protein: 7 gr Dinner Hummus Pizza serves 4 ~ $1.30) 1 cup water 6 carrots ($1.00) This marinara sauce tastes just like I remember Spaghetti-Os tasting. A little bit of sweetness is the trick.05) 2 cloves garlic 1/2 teaspoon salt 1/4 teaspoon cayenne hummus 2 zucchini. Make noodles in your usual way from the zucchini. noodled and marinated ($1. I marinated mine for about an hour in a tablespoon of the basil and oregano flavored olive oil from last week.10) 1 teaspoon dried oregano ($. I think.10) 1/2 teaspoon salt 1/4 teaspoon pepper 2 medium zucchini.1 tablespoon coconut nectar ($. carbs: 62 gr.29) 2 tablespoons tahini ($.20) 1 red bell pepper ($.59) 1 medium onion ($.20) 1 tablespoon olive oil ($. Puree the sauce ingredients in a food processor fitted with an "S" blade.

process the remaining crust ingredients until smooth. then score into desired shapes and flip. simply process all the ingredients in the food processor with the "S" blade until very smooth. in a food processor fitted with an "S" blade. Stir into the soaked flax. grated ($. agave. but I've called it pizza because that's what it looks like. While the flax is soaking.10) This doesn't taste like traditional pizza.05) 4 oz mushrooms.51 per serving 3/4 cup walnuts ($1.50) 2 tablespoons agave ($. The crust can be started the evening before and left in the dehydrator to get crispy. Once blended. In a bullet type blender.. and it's also not quite like a tostada . calories: 351. Assemble the pizzas by breaking the crusts long the score lines. pop in the freezer to chill for a few minutes. Start by soaking the ground and whole flax seeds in the one cup water. water.00) 1/2 cup water 1 tablespoon agave ($. thinly sliced ($.45) This is such a fun dessert! To make the crust.20) 2 bananas. and salt until creamy.10) 1/4 teaspoon salt 3/4 cup strawberries ($1. in food processor fitted with an "S" blade. and adding the toppings. process the walnuts and raisins until they're ground up fairly well and start clumping together. carbs: 23 gr. puree the strawberries and agave until very smooth. Spread thinly on teflex or plastic covered dehydrator trays. sliced and quartered ($.30) 1 kiwi. 141 . Peel the sheet off the back of the crust and let it finish drying on the screen. spreading on a layer of hummus. protein: 12 gr Dessert Pizza Pie serves 4 ~ $1. marinated and dehydrated (optional) ($1. Again using a bullet type blender.1 onion. To make the hummus.50) 3/4 cup raisins ($1.00) 1/2 cup cashews ($1. which takes a few minutes. They will get gelatinous and this is what helps hold the crust together. Press into a dinner plate or pie plate (or a small pizza pan!). fat: 25 gr. puree the cashews.. Let dehydrate for a couple hours.

puree all ingredients until smooth.25) 1 cup water 10 ice cubes dash of stevia (optional) This isn't a pretty smoothie . fat: 24 gr. so it takes a bit of finessing). calories: 445. Let chill in the refrigerator for at least an hour before cutting into pizza shaped wedges and serving. onion ($2. though.50) 1 cup water 3 medium onions.96 per serving 2 ripe bananas ($.50) cashew mayo 142 . grate the bananas (almost unripe bananas work the best). fat: 14 gr. thinly sliced ($. I'd have to say it's my favorite protein powder. spoon a layer of cashew cream on the crust.30) 2 large carrots.49) 2 tablespoons nutribiotic rice protein powder ($1. It's a good brand. protein: 15 gr Lunch Tomato Sandwich serves 3 ~ $1..88) 1 cup mango ($1.Using a food processor fitted with a grating blade. carbs: 94 gr. The protein powder I've used here isn't entirely raw. If I had to choose. It's easy and packed with nutrition.493 total fat: 91 gr total carb: 185 gr total protein: 33 gr Breakfast Super Smoothie serves 2 ~ $1. carbs: 58 gr.30) tomato. lettuce. but my grandkids love this. grated ($. Spoon a layer of strawberry puree on top of the cashew cream. calories: 359.. In a blender. and so do I. spreading almost to the edge of the crust.54 per serving 1 cup ground flax seeds ($. Sprinkle the grated bananas over the strawberry puree (the bananas will be a bit gooey.30) 1 avocado ($.40) 1 teaspoon salt 3 tablespoons olive oil ($. To assemble. Top with the cut kiwi. and it tastes great and isn't gritty. protein: 9 gr total calories: 1.

20) 2 tablespoons agave ($. and simmer for 10 . and Bragg's and add. Clean and chop or slive the vegetables. sliced thin ($. though. calories: 419.80 per serving 1 cup quinoa. Whisk together the olive oil. and a dollop of cashew mayo. To make the mayo. sliced ($1. until slightly wilted. protein: 15 gr 143 . Stir together and add the salt. Dry on a lined dehydrator sheet for about an hour. if desired. well.10) I've used cooked quinoa here. but not too crisp.. Cover with lid and shake until all vegetables are coated. agave. until all the water is absorbed. flip and continue drying on the other side. Then.20) 2 tablespoon bragg's liquid aminos ($. Bring to a boil. Serve the marinated and dehydrated vegetables over the quinoa. but it's possible to sprout it.90) 8 oz mushrooms. reduce heat. and lettuce. carbs: 35 gr. Dehydrated enough to be done. Here is an excellent article on how to sprout quinoa and use it raw. fat: 28 gr. calories: 589.90) 1 head broccoli. protein: 13 gr Dinner Quinoa withVegetables serves 2 ~ $2.10) This received rave reviews today. bread.. I used kitchen scissors to cut the bread into shapes.80) 3 carrots. It first has to be rinsed really well. Let dry another couple hours until dry but not brittle. combine 1 cup dry quinoa with 2 cups water. Spread out on lined dehydrator sheets and dehydrate for about an hour. carbs: 94 gr. cooked or raw ($1. Puree all ingredients until smooth and creamy. fat: 19 gr. The instructions for cooking quinoa will be on the package.15 minutes. It has to be just right. Mix together the ground flax seeds and water. The bread was about the best raw bread I've ever had and it seemed very much like a really good . Let sit for several minutes to gel. thinly sliced ($.30) 1 medium onion. to wash off any bitterness.1/2 cup cashew ($. onion. Add some tomatoes. Slice the onions very thinly and grate the carrots (I used the food processor for both). The vegetables are raw and have been dehydrated to soften them a bit and intensify the flavors. then put them in a lidded container. chopped ($.50) 1/2 teaspoon garlic powder 1 teaspoon agave ($.10) 2 tablespoons olive oil ($. use a bullet type blender. When it top is a bit dry to the touch.

Dessert Chocolate Tacos
serves 4 ~ $1.19 per serving shells 1/2 cup ground flax seeds ($.25) 1/2 cup water 2 ripe bananas ($.30) 4 tablespoons cacao or cocoa powder ($.80) pinch salt banana ice cream 4 bananas ($.60) 4 tablespoons cacao or cocoa powder ($.80) pinch salt nut cream 1/2 cup nuts ($1.00) 1/4 cup water 1 tablespoon agave ($.20) 1/2 teaspoons vanilla pinch salt chocolate sauce 2 tablespoons cacao or cocoa powder ($.40) 2 tablespoons agave ($.20) 2 tablespoons olive oil or coconut oil ($.20) a few chopped walnuts and strawberries These are so much fun. They really do look like little chocolate tacos with all the fixings. And ... it's chocolate, which is always a good thing. Make the shells first. Use finely ground flax seed and soak in water for about twenty minutes, until gooey. In a food processor with an "S" blade, puree the bananas until smooth. Add in the soaked flax and salt and process briefly. Spread in eight circles on lined dehydrator trays. Let dehydrate for about an hour, until dry to the touch on the side facing up. Flip and peel the sheet away. Let dry another couple hours. Then, gently fold in half. Use a twisted piece of wax paper to make a brace to hold the taco shell slightly open. Let dry this way for another couple hours. Let cool to room temperature. Make the banana ice cream. Combine all the ingredients in the food processor and puree until very smooth. Then put in an ice cream maker and process until like soft serve. Freeze. 144

The nut cream is just the ingredients pureed in a bullet type blender until smooth. Refrigerate. It will thicken some as it cools. The chocolate sauce is just cacao powder, agave, and either olive oil or coconut oil stirred together. Coconut oil will make a hard chocolatey shell; olive oil will stay liquid. Either way is really good. To assemble, spoon the ice cream into the shells, add a dollop of nut cream, a few walnuts and strawberries, and a drizzle of sauce. You can add a bit of heat to the chocolate ice cream by adding a big pinch of cayenne before processing. It adds heat without changing the flavor. calories: 438, fat: 45 gr, carbs: 115 gr, protein: 15 g total calories: 1,805 total fat: 106 gr total carb: 338 gr total protein: 58 gr

Breakfast Fruit and Cream
2 servings ~ $1.19 per serving 1 banana ($.20) 1 mango ($.98) 2 tablespoons walnuts ($.25) 2 tablespoons raisins ($.15) 2 cups almond milk ($.80) Fruity Pebbles, Froot Loops, Trix ... most commercial cereals try to imitate fruit. Why not just have fruit? Any fresh or dried fruit combination would work. For this, I've used a sliced banana, diced mango, and some walnuts and raisins topped with almond milk. calories: 345 , fat: 12 gr, carbs: 62 gr, protein: 4 gr

Lunch Pea Soup
serves 2 ~ $.84 per serving 2 cups peas ($.75) 1 avocado ($.88) 1 1/2 cups water 1 small onion ($.05) salt and pepper

145

I've used frozen peas for this. They're likely not raw, as most commercial produce (except for berries and some fruit) is blanched before freezing. It still made a delicious soup and would be even better with fresh peas, although they may be more expensive than what I paid for frozen. Set aside a half cup of the peas. In a blender, puree the rest of the peas and the avocado with enough water to blend and give the desired consistency. It takes a few minutes of blending to get this really smooth in a conventional blender. Salt and pepper to taste. Pour in bowls and top with the reserved peas and minced onion. calories: 258, fat: 16 gr, carbs: 31 gr, protein: 10 gr

Dinner Pad Thai
serves 2 ~ $2.28 per serving 2 medium zucchini ($1.20) 1 carrot ($.15) 1 bunch green onions, sliced ($.59) 1/2 red bell pepper, sliced ($.50) large handful mung bean sprouts ($.75) sauce 4 tablespoons almond butter ($.80) 1/2 in piece ginger, peeled 1 tablespoon braggs aminos or soy sauce ($.10) 1 clove garlic ($.05) 1 tablespoon agave ($.10) 1/2 teaspoon cayenne (or to taste) 1/2 teaspoon salt 2 tablespoons chopped cashews ($.20) This dish made me fall in love with raw food all over again and is something I can see going over well with non raw friends and family. Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. Toss with the bell pepper, green onion, and bean sprouts. In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw. Pour over noodles, toss lightly, serve. calories: 345, fat: 23 gr, carbs: 30 gr,protein: 8 gr

Dessert Lemon Poppy Seed Ice Cream
serves 2 ~ $1.10 per serving 4 bananas, sliced and frozen ($.60) 146

process the frozen bananas and lemon juice and zest until creamy like soft serve ice cream. mustard. Serve with the strawberry sauce and walnuts. sometimes as low as seventy-eight cents each.45) 1 tablespoon agave ($. but it's worth it. protein: 5 gr total calories: 1.81 per serving 3 avocados ($3. carbs: 77 gr. In a bullet type blender.293 total fat: 57 gr total carb: 200 gr total protein: 27 gr Breakfast Deviled Avocados serves 2 ~ $1. puree the strawberries and agave until very smooth.. you can arrange bulk purchases with them for some produce items. Sprinkle with a pinch of paprika. 147 . The strawberry sauce should be made first and set aside.69) 1 tablespoon poppy seeds ($. etc. And it's amazingly simple to make with just a food processor. Prepared mustard isn't raw .05) 1 teaspoon paprika salt and pepper 1 tablespoon macadamia mayo* My local store has had excellent prices on avocados over the last few months.30) 1 cup strawberries ($. The prices are going up again so I thought I'd do some things with the last of the lower priced avocados. calories: 345 . mash one avocado until mostly creamy but still slightly chunky." but it's still mustardy good. Once creamy. add the poppy seeds and give a whir or two to incorporate. paprika. probably doesn't even qualify as a "faux food. In a bowl. fat: 6 gr. It can take a bit of prodding and scraping to get the bananas going in the food processor. they are who will know what's coming in season.10) 2 tablespoons chopped walnuts ($..15) pinch salt Banana ice cream is wonderful.. I used to love the mustardy taste of deviled eggs. mustard powder to taste can be used instead.. Mix in the mayo. what's going on sale. In a food processor fitted with an "S" blade. Also.juice and zest of one lemon ($. This isn't identical. salt and pepper. Cut the remaining avocados in half and fill with the mixture. Getting to know your produce manager can help you save money .57) 1 tablespoon mustard ($.

and salt until smooth and creamy.40 per serving 2 pears ($1. with the blending taking the most time. Peel.40) 1 small onion.50) dressing 2 tablespoons lemon juice ($. chopped ($1. sliced ($1. This is really simple and comes together in just a few minutes. fat: 14 gr.20) 148 . water. and are priced well. protein: 4 gr Lunch Carrot Pear Soup serves 2 ~ $1.40) 1 clove garlic 1/2 teaspoon thyme 1/4 teaspoon nutmeg 1/2 teaspoon salt 1/2 teaspoon pepper Pears are looking good right now. and chop the pears. Peel and chop the carrots.50 per serving 1 grapefruit ($. carbs: 26 gr .90) 1/4 cup walnuts ($. fat: 45 gr.50) 2 pears.$2. A personal or bullet type blender can be used for this. thinly sliced 1 head romaine. core. calories: 523. chopped 2 tablespoons olive oil ($. which may take a minute or two. calories: 297. protein: 3 gr Dinner Grapefruit Pear Salad serves 2 .40) 6 carrots ($1.00) 1 tablespoon onions. carbs: 45 gr .* macadamia mayo 1 cup macadamia nuts 3/4 cup water 1 teaspoon agave 1/2 teaspoon garlic powder 1/4 teaspoon salt Blend the macadamia nuts. too. Process all ingredients in a blender until very smooth. This may take several minutes if using a regular blender.

calories: 321. cutting away the skin and pith. and chop the lettuce. fat: 17 gr.60) 1 tablespoon coconut oil. fat: 16 gr. protein: 5 gr Dessert Chocolate Orange Mousse serves 2 ~ $.30) 3 tablespoons cocoa or cacao powder ($.20) 1/2 dropper liquid stevia 1/4 teaspoon orange extract This wasn't the most photogenic dish I've ever made. if desired.3 tablespoons olive oil ($.49) 1 ripe avocado ($. but the orange and chocolate went together so well. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind. Use a sharp knife to cut each grapefruit section away from the membrane. carbs: 40 gr . chopped ($.88) 2 bananas. Add coconut oil to room temperature or warmer ingredients only.30) 2 tablespoons agave ($. protein: 5 gr total calories: 1.20) pinch nutmeg 1/2 teaspoon salt 1/2 teaspoon pepper The pears and grapefruit made this a nice summery salad that reminded me warmer weather isn't too far away. Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth. calories: 304. otherwise the coconut oil will harden into little lumps before it has a chance to blend. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit.99 per serving 1 ripe avocado.44 per serving 149 . melted 2 tablespoons agave ($.445 total fat: 92 gr total carb: 152 gr total protein: 17 gr Breakfast Mango Pudding 1 mango.30) serves 2 ~ $1. Toss together and sprinkle the walnuts on top. chopped ($. Whisk together all the dressing ingredients and drizzle over the top.88) 2 ripe bananas ($. Chill for at least a half hour before serving. cubed ($1. Cut the grapefruit by first slicing off about 1/4" off the top and bottom. Slice the pears and onions. carbs: 41 gr .

I like this kind of spicy so I include most of the seeds from the jalapeno. the remaining cubed mango. and jalapeno. sweet. carbs: 43 gr. since the local grocery seems intent on keeping the avocados on sale.44 per serving 5 oz arugula ($3. minced ($.49) 1 papaya. chopped ($1.20) 1 teaspoon salt 1 medium onion.10) Creamy. and agave until very smooth and creamy. And it takes all of a few minutes to put together. just leave out most or all of the seeds.. puree about a third of each of the mango. cubed ($1.20) 1 medium onion.rucola 2 avocados. papaya. red bell pepper. finely chopped ($. Add the lime juice and stir again. sour. and cucumber.05) 1 red bell pepper. protein: 5 gr Lunch Fruit Stew serves 2 ~ $2.10) 1 tablespoon chopped cashews ($. Stir to mix. carbs: 67 gr. and cucumber and the olive oil and salt until very smooth.20) 2 tablespoons lime juice ($. fat: 14 gr.05) 2 tablespoons olive oil ($. Top with sliced banana. if desired. It's a bargain for us. it has a hearty feel and is surprisingly filling.49) 2 apples. if needed ($. half the mango. along with the onion. finely chopped ($. papaya.20) 150 . I think maybe we buy so many now they're getting a better price on them! In a food processor with an "S" blade. protein: 3 gr Dinner All A Salad serves 3 ~ $2. calories: 289. In a large bowl. calories: 407.49) . one banana. cubed ($. finely chopped ($. chopped ($1. This is the stew base. smooth . and chopped cashews. In a food processor fitted with an "S blade. process the avocado. Most of the heat of a jalapeno is found in the seeds. add the remaining chopped mango..89) 1 jalapeno.69) 2 tablespoons olive oil ($. Serve with a bit of black pepper and a few crushed red pepper flakes. this was an absolutely perfect breakfast. If you prefer a bit more mild taste. Drizzle with just a tiny bit of agave.99) 1 cucumber. fat: 19 gr. chopped ($. crunchy.48 per serving 1 mango.1 tablespoon agave.45) black pepper red pepper flakes Even though this is made of fruit.

. I've used truffle molds here. I don't know if that's true.40) 1 teaspoon salt 1/2 teaspoon black pepper The ancient Romans considered arugula to be an aphrodisiac. but to say I love arugula is an understatement . Toss the arugula with the avocado.40) 1/2 cup cacao butter ($1.40) 1/2 cup finely ground palm sugar ($1.20) pinch salt 4 tablespoons cacao powder ($.2 tablespoons lemon juice ($. It only takes a few minutes. I just grind it using the bullet type blender.The crystals are fairly large and so the chocolate will be smoother if the palm sugar is finely ground first. although it's a bit tricky to work with. I've used palm sugar in these. protein: 6 gr Dessert Stuffed Truffles makes about twenty-four truffles ~$. and this has plenty. for both the shell and the filling. though they can be dipped. because agave is just too wet for this recipe..50) 2 teaspoons nutritional yeast ($.50) 2 tablespoons agave ($.40) 1/2 cup water (or more. Process until it resembles ordinary powdered sugar.90) 3/4 cup cacao powder ($2.80) pinch salt What I was trying for here is the creamy chocolate center of conventional truffles. and onion. 151 . carbs: 50 gr. It did turn out quite creamy. fat: 28 gr.58 per truffle chocolate filling 1 cup almonds ($2. for blending) 1/2 cup finely ground palm sugar ($1.10) 3 tablespoons finely ground palm sugar ($.70) pinch salt shell 4 tablespoons coconut oil ($. Whisk together remaining ingredients and drizzle over the salads calories: 448.80) (chopped almonds can be mixed in as well) "peanut butter" filling 1/2 cup almond butter ($1. Palm sugar is not raw. It's also fresh and clean tasting and super simple to make. but it's far less processed than regular sugar. apple.80) 2 tablespoons coconut oil ($.

To make the chocolate filling, combine all chocolate filling ingredients in a bullet type blender and puree for several minutes until very smooth, but thick. Chill for about an hour, until the mixture has stiffened and can be handled. Form into balls that will fit the inside of your truffle mold with a small area around the sides for the chocolate shell. Freeze the formed balls until hard. Chopped almonds can be added to all or part of this mixture, just stir in before chilling. To make the "peanut butter" filling, combine all the ingredients in a bowl and stir until smooth and well combined. Chill until able to be worked with, then form into balls that will fit in the truffle molds. Freeze until firm. For the shells, gently heat the cacao butter and coconut oil until melted. A double boiler works wells for this, but use hot water, not boiling (chocolate can scorch over 130 degrees). Also, be careful not to allow any water of any kind to get into the chocolate as this will cause it to "seize." Add the remaining ingredients and stir well. To assemble the truffles, fill the tops of the truffle molds about 1/8 - 1/4 inch of chocolate shell and pop in the fridge until firm. Place a chocolate or "peanut butter" ball in the center and pour chocolate shell over, allowing it to fill up the sides and cover the bottom. Place in the fridge until firm. Pop out of the molds and allow to sit at room temperature for about 20 minutes before serving. calories: 180, fat: 13 gr, carbs: 15 gr, protein: 3 gr total calories: 1,324 total fat: 74 gr total carb: 175 gr total protein: 17 gr

Breakfast Pecan Pie
serves 2 ~ $1.45 per serving 1/4 cup walnuts ($.50) 1/2 cup raisins ($.50) 6 dates, soaked ($1.20) 1/4 cup pecans ($.70) pinch salt Maybe this is taking the idea of breakfast pie too far. But, nah, not really. It's still just nuts and fruits, which seems to be a good way to start the day. In a food processor with an "S" blade, process the walnuts and raisins until they are crumbly and stick together. Press into a small tart plate (the one I used is 5 inches diameter) and chill. Then in the food processor again, puree the dates with a tiny bit of the soak water until they form a gooey paste. Spread into the crust and top with pecans. The amounts can be easily increased to make a larger pie for a more conventional dessert. calories: 396 , fat: 17 gr, carbs: 80 gr, protein: 5 gr 152

Lunch Creamy Cucumber Soup
serves 2 ~ $.77 per serving 1 cucumber ($.60) 1 avocado ($.78) 1/2 medium onion ($.05) 1 clove garlic, pressed 2 tablespoon olive oil ($.10) 1 cup water for blending salt and pepper to taste red pepper flakes My little local grocery has had avocados on sale for the past few weeks or so and I've been making all sorts of things with them, but one of my favorites is creamy soups. The cucumber adds a summery feel, too, even here where we have a foot and a half of snow! Finely dice a 2 inch piece of cucumber and set aside for later. In a blender, puree rest of the cucumber, avocado, 1/4 of the onion, garlic, and olive oil. Chop the cucumber and avocado first to make blending easier. Add the water as needed for blending. Let this blend for a minute or two, to get really creamy. Salt and pepper to taste. Top with a bit of the reserved diced cucumber and onion. Sprinkle with red pepper flakes and add a small drizzle of olive oil, if desired. calories: 292, fat: 29 gr, carbs: 12 gr, protein: 3 g

Dinner Baby Greens with Clementines and Mustard Dressing
serves 2 ~ $2.40 per serving 1 8 oz bag baby greens ($2.99) 3 clementines, peeled and sectioned ($.75) 1/4 cup walnuts ($.25) 1/2 red onion, chopped ($.20) 2 tablespoons olive oil ($.20) 2 tablespoons agave ($.20) 2 tablespoons brown spicy mustard ($.20) salt and pepper to taste Lately, I just can't get enough of greens and citrus together. This is a very simple salad that gave me a much needed reminder of spring. To make the dressing, whisk together the olive oil, agave, and mustard. Toss with the baby greens, clementine sections, red onion, and walnuts. calories: 342, fat: 24 gr, carbs: 28 gr, protein: 8 gr

153

Dessert Strawberry Pie
serves 6 ~ $1.04 per serving 1 pound strawberries ($2.08) 3 tablespoons agave ($.60) 1 tablespoon lemon juice 1 cup walnuts, soaked and dehydrated ($1.00) 1 cup banana slices, dehydrated (about 4 raw) ($.60) pinch salt 1/4 cup walnuts ($.25) 2 dates ($1.00) 2/3 cup water 1/2 teaspoon vanilla pinch salt In a food processor with an "S" blade, process the walnuts and dehydrated bananas with a pinch of salt until the mixture starts clumping together. Spread and press onto a plate for a more rustic effect, which is what I did, or use a regular pie or tart plate. In the food processor, add about a quarter of the strawberries and process with the lemon juice and agave until well pureed. Just like chocolate needs a dash of salt, I've found that strawberries really benefit from a tiny bit of lemon. To make the walnut cream, in a blender puree 1/4 cup walnuts, 3 dates, and enough water to process, about 2/3 cup. Puree until very smooth and creamy. Slice the remaining strawberries and add arrange on top. Spoon on some of the walnut cream. Cut into wedges and serve. calories: 327, fat: 16 gr, carbs: 47 gr, protein: 5 gr total calories: 1,357 total fat: 86 gr total carb: 163 gr total protein: 21 gr

Breakfast Fruit Cereal

serves 1 ~ $.70 per serving 1 banana ($.15) 1 tablespoon walnuts ($.05) 1 tablespoon coconut flakes ($.10) 1 cup almond milk ($.40) pinch cinnamon

154

puree the red pepper until liquefied. 155 . but it still took less than a half hour of actual work. fat: 20 gr.50) 1/2 white onion. until the flax seeds have become gooey. adding water as needed for blending. Then. The milk is even sweet and drinkable when finished.20) avocado mayo 1 ripe avocado ($. This morning I woke up absolutely certain I had not one single idea . Top with pinch of cinnamon and an optional teaspoon of agave or other sweetener.49) 1/3 cup walnuts ($. chopped ($. In a blender. Raw and vegan foods are really no different from (or more complicated than) any other type of foods. calories: 382.I usually wait until Sunday morning to plan what I'm going to make for the blog. Pour in almond milk. to enhance the flavor slightly and remove any excess water from washing..10) 1/4 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1 teaspoon paprika 1 teaspoon vinegar This is more preparation than I usually do. chopped 2 tablespoons olive oil ($. and a few meals can be pulled together if there are a few staples available.05) 1 rib celery. but does give that same feeling of nice big bowl of cereal and milk.. Layer the banana. wash the mushrooms well.10) 10 oz mushrooms ($2. though. protein: 6 gr Lunch Mushroom Burgers serves 2 ~ $2.13) 1 jalapeno pepper. and I was working with fairly low food supplies as well.78) 1 teaspoon agave ($. carbs: 41 gr. dehydrate the mushrooms for an hour or two. and coconut flakes in a bowl.40 per serving burgers 1/2 red pepper ($. chopped ($. nuts. Mostly. it's planning ahead. This is what will hold the burgers together. This doesn't contain any actual cereal grains. Stir together with the ground flax seeds and let the flax seeds soak in this for 15 minutes or so.45) 1/4 cup ground flax seeds ($. To make the burgers.

chopped jalapenos. Top with a few red pepper flakes and a drizzle of oil. carbs: 23 gr. In a food processor fitted with an "S" blade. Add all ingredients to blender and puree until smooth. Form burgers and place on a teflex or plastic sheet. I've been trying blended soups with the oil lessened or omitted and they're just as delicious. carbs: 7 gr . calories: 338. onion.05) 4 tablespoons olive oil ($. Serve the burgers on a bed of lettuce leaves. with a dollop of avocado mayo.20) 1 medium onion ($. They will get a bit darker than is shown here. calories: 223 . and hungry. and the slightly dehydrated mushrooms that were set aside earlier.Reserve about 1/4 of the dehydrated mushrooms and set aside. fat: 28 gr. agave. which takes about another 2 hours. fat: 20 gr. they are as much like a burger as just about anything I've seen.96 per serving 156 . Just blend the avocado. vinegar and spices until creamy. I used the blender and think this probably needs it to be creamy enough. I spread a bit of olive oil on my sheets so the burgers will flip easily. some chopped red onion.40) 1 tablespoon dried basil 1/2 teaspoon salt (or to taste) 1/4 teaspoon black pepper (or to taste) red pepper flakes This is so simple and so satisfying and takes just a very few minutes to make. chopped ($. I was getting impatient. Stir in the red pepper and flax mixture and two tablespoons olive oil. and took my photos below before these were fully dehydrated. Dehydrate for about 2 hours then flip onto a regular dehydrator screen and let finish dehydrating.00) 2 carrots. although mashing with a fork would probably suffice.83 per serving 3 tomatoes ($3. Lately.20) 2 celery stalks ($. protein: 5 gr Dessert Triple Chocolate serves 4 ~ $. protein: 6 gr Dinner Tomato Basil Soup serves 2 ~ $1. pulse the mushrooms. jalapeno. walnuts. With the oil in the mix as well as on the sheets. and celery until chopped finely. The avocado mayo is simple.

puree all the ice cream ingredients until smooth and creamy. melted ($. Make the brownie bits in the food processor. Spread out on wax paper. carbs: 73 gr. Make the ice cream first.brownie bits 1/3 cup walnuts ($. about 1/4 inch thick. Store any leftovers in a covered container in the freezer and allow to soften slightly before serving. just break the brownie into bits and the chocolate into chunks and stir into the chocolate ice cream.10) ice cream 6 bananas. Spread out on wax paper and refrigerate until hard. This can also be processed in an ice cream maker. calories: 404. and refrigerate for at least a half hour to harden. using the "S" blade. In a blender.20) pinch salt chocolate chunks 2 tablespoons coconut oil. This will be like soft serve ice cream and is wonderful as is.20) 1 cup almond milk ($.374 total fat: 84 gr total carb: 144 gr total protein: 22 gr 157 . and boy does it hit the chocolate spot.40) 1 teaspoon vanilla ($. Process all the brownie bit ingredients until the mix starts sticking and clumping and can be pressed into a ball.10) 1 tablespoon cocoa or cacao powder ($. To assemble. fat: 16 gr.20) 2 tablespoons agave ($.30) pinch salt This isn't quite as complicated as it seems. For the chocolate chunks. protein: 5 gr total calories: 1. sliced and frozen ($1.50) 2 tablespoons cocoa or cacao powder ($. but for this recipe pour into a container and freeze.50) 1/3 cup raisins ($. stir together all the chocolate chunk ingredients until smooth and creamy and well incorporated.20) 3 tablespoons cacao or cocoa powder ($. stirring every 20 minutes or so until stiff.

chopped (approximately 1 1/2 cups) 1/2 cup chopped pecans Assembly 1. Set aside. 1 1/2 inch across. 2. Blend until cherries are finely chopped. It should look like ricotta cheese. Serves 2. 2. 3. Top with macadamia nut medallions and pecans. 158 . Toss in enough vinaigrette to coat. Vinaigrette • • • • • • • 1/2 cup dried cherries 1/4 cup olive oil 1 tablespoon agave nectar (or raw honey) 1 lemon. Pulse until light. soaked at least 6 hours. juice from 2 tablespoons finely diced shallots pinch Himalayan Salt pinch pepper 1. fluffy texture is achieved. juice from 2 teaspoons dried rosemary Himalayan Salt and pepper to taste (I barely use a pinch of the salt. Toss greens and pear together. pinch salt and pepper. olive oil and lemon juice and agave in blender. more of the pepper) 1. do not omit this step) 1/2 lemon. Stir in shallots. Salad • • • 3 cups mixed greens 1 pear.Pear Salad with Dried Cherry Vinaigrette and Macadamia Medallions Macadamia Nut Medallions • • • • 1 cup macadamia nuts. *Chef’s Note: I like to make this in advance so the flavors can meld. Place all ingredients in the food processor. Shape in medallions. Place dried cherries. 2. rinsed and drained (you are soaking the nuts for texture.

3.Rosemary Crackers These tasty little crackers are made from a combination of almond and cashew flour! I used my high-speed blender and the dry container to make the flour. 159 . you will want to make sure you have dehydrated then completely dry before you grind them into flour. Rosemary Crackers • • • • • • • 1 cup cashews. Mix all ingredients together. ground into flour 1 cup almonds. These little crackers have a hit of garlic and rosemary. reduce heat and dehydrate at 115 until dry. You will love the texture and the taste. ground into flour 3 teaspoons rosemary 1 teaspoon dried garlic 1/3 cup flax. but you can use your food processor or a coffee grinder. 2. 4. 8-10 hours. Score. Makes approximately 2 dozen crackers. Spread into a layer about 1/3 inch thick. Note: If you pre-soak your nuts. Dehydrate at 140 for 45 minutes. ground 1/2 cup water Himalayan salt and pepper to taste (just a tiny pinch will do) 1.

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