Raw Foods for Busy People

RâW FO O DS F0 R B U SY PEO PLE Sim ple and M achine Free

Recipes fof Every Day

by Jordan M aerin

Thisbook is dedicated to The three people who gotm e started:

Raym ond Francis,M Sc,RNC Nancy G ordon,LCSW Aaron Howard

C over Design: Vanesa D uran C hristm an lllu strations: B ernadine Saint-Au guste C opyrightV 2004 by Jordan M aerin. A1lrights reserved.

FirstEdition,2004 Printed in the USA

A c k n ow le dg em en ts :

Thanks to everyone who encouraged and inspired rne and gave m e good ideas and feedback including:Itob Titus Aaron Howard Paym ond Francis Brian Anderson Kim berly Dark Nancy Gordon Chris O'Loughlin the entire staffofNature's FirstLaw ,and a1lthose who participated in the book' s pre-sale. And m ostofa1lto my w ife LaDawn,for her unwavering supportand faith. D iscla im er: The responsibility for any adverse detoxification effects or consequences resulting from the use ofany suggestions described hereafter lies notwith the author or distributors ofthis book. This book is notintended as m edicaladvice. By follow ing any suggested dietary program ,you are prescribing foryourself w hich isyour right.

;

RAW FOODSFOR BUSY PEOPLE

TA BLE O F CO N TEN TJ

5 7

Preface Introduction

C hapter 5: super sim ple soups Chapter 6: Dip This.D ip That Chapter7: Dehydration Forthe Road Chapter8: Alm ost EffortlessDesserts

9 15 19 33 43 51 61 71

Resourceg Recipe Index

85 89

Chapter1: The ABC';of2aw C hapter2: U sing This Book Chapter3: Exciting 5alad5

Chapter4: M arinades& OtherW etstuff

RAW FOODS FOR BUSF PEOPLE

RAW FOO DS FCIR BUSY PEOPLE

PR EFA C E

Like a growing num ber ofenthusiastically healthy people al1 overthe world switching to a raw food diethas given m e a new lease on life! Atthe age of36 lwas already experiencing signs oft faging'',

like widespreadjointand back pain chronic gum infections constantindigestion and laclc ofenergy-. Ifeltlike a wind-up toy thatwas winding inexorably down. lexpected thatlwas

justgettingolderand thatmy ailmentswould slowly worsen as Iaged. Cultu rally speaking,w e often take this kind ofphysical deterioration for granted. How often have we shared itover the

hill''jokeswith ourfriendsand fam ily members? Then Idiscovered the book NeuerBe Sick zzlgcdl 'rlby Raym ond Francis,M .SC.,R.N.C. and Isuddenly had a glim pse into differentpossibilities. Icam e to see thatthe aches and pains Ihad been experiencing are notnaturalafterall though they are detinitely,and tragically the norm . Isubsequently discovered thew ritings ofDr.Norm an W alkerand Nature's FirstLaw ,and Iw as on m y way to Paradise Health. The high quantity ofraw foodsl've been eating is in effect new inform ation form y body which is speaking to m e m ore loudly now thatitknow s I' m listening. ln fact,1have com e to prefer and love raw foods! Consequently l've been learning aboutthe processes ofdetoxil ication and Iam ever so grateful to people who m ake colon hygiene their priority and life'swork. Thank you!

lhave the energyofan adolescentagain and am enjoyinga spiritualand em otionalrenaissance. lhave expanded m y expectations for m y life and forevery single day llîve. No RAW FOO DS FOR BUSY PEO PLE

morejointpains,gum infections orindigestion. No more sinus headaches either and sunburns are a thing ofthe past. Notonly do Ino longer feelsluggish butexercising has becom e effortless and Ineed m uch less sleep now than lused to. C leansing m y colon has relieved a lifetim e ofexcruciating m enstrualcram ps form e as w ellas the low erback aches I have suffered with forovera decade. Ihad always been an enthusiastic vegetarian cook 170th professionally and athom e so when Idiscovered raw foods I w as excited to prepare and deliver them to m y friends w ho were requesting them from m e. Ideveloped m y raw repertoire by translating the recipes lhad been using foryears into raw versions,and then Istudied gourm etraw recipe books and learned som e new tricks. En route lm ade greatfriends with

my brand new machines:my food processor dehydrator juicer and Saladacco spiralizer. Afteralm osta yearofpreparing gourm etraw foods and working atm y delîvery business fulltim e however,Irealized thatlm issed the sim plicity ofraw foods. Furtherm ore,I realized thatm ostpeople wouldn'tbe ahle to spend the kind of tim e and energy Ihad been spending preparing raw gourm et foodsevery day ofthe week. Realizing that Iim m ediately m ade it my priority to develop a m ore sim ple and eft icientdaily routine forpreparing tasty raw foods. M y ow n return to a

more simple raw diethasbeen very enjoyableforme and itis m y intention to help others create a sim ple raw food repertoire thatthey can m aintain for the long run . This book represents a com prom ise betw een sim plicity and varietj,,ease and creativity. M ay ithelp you and yourfam ily on yourpath to Paradise Hea1th!

RAW FOODS FO R BUSY PEO PLE

IN TRO D U CTIO N

Let's face it. B usy people do notlike to prepare food. W e generally eatout. A lot. lfyou wantto eatraw foods butdo notwant to prepare anything yourself,then you'llsubsiston fresh raw fruit and frequentyour localsalad bars. And ifyou' re luclcy you'lllive neara raW restaurant. End ofstol-y.

Hosvevrrjthere areFflany easy Ways toenjoy nlclrcvariety while eating raw foods. ln this book 1discuss strategies for eating out'directyou to som e m ailorderresoklrces forraw prepared foods'and yes encourage you to learn som e very sim ple dishes thatyou can prepare foryourself.

Even the busiestpeopleenjoy somevariety in thefoodsthey eat,especially over the long run . Helping you achieve Paradise Health,happily and conveniently,is whatthis book is all about. lhad two reasons forwriting this book. First,1w antto rem ove the lastvestige ofan excuse foryou to resistem bracing the raw food djet:tKe prep tinae factor. Secondly,Iwantto inspire you to becom e as com fortably functionalpreparing raw foods in your kitchen as you ever

haveheen preparing cooked foods(m aybeeven more sol). Letm e give you an exam ple ofwhat1m ean. lm agine wanting to prepare a grilled cheese sandwich. Do you refer to a cookbook to find outhow m uch butteryou should use on the hread? Do you getoutyour scale and ask yourguestexactly how m any ounces ofcheese they w anton their sandw ich? Do you rely on a therm om eterto tellyou when yourskilletis ready to receive the sandw ich? D o you again consulta cookbook to lind outexactly how long the sandwich shoulcl

!?zAm FO()D. SBORBUSY?EO?ùE

7

rem ain on the hotskilletbefore flipping itto the other side? O f course not! lnstead,you easily assem ble the ingredients,eyeballthe am ountofbutter and cheese throw the sandwich onto the slcilletw hen you 're ready,and then peek underneath the bottom piece ofbread to determ ine w hen you wantto flip it. These have becom e easy,com fortable rituals,whatever w e?ve learned to do in our kitchens over the course ofour lifetim es. lt's an ease thatwe take forgranted untilthe day we discovera whole new way ofeating,like the raw food diet. A new direction like this seerns like a curve ball a speed bum p. Suddenly,w e feelthat the rules have changed the restrictions m u ltipliedpthe m achineozbecom e unfam iliar. W ith the help ofthis book,you ' lldiscover thatraw food preparation takes m uch less tim e than you'd thought. And l've putin som e ofthe tim e and enerr foryou ,by translating, com piling and creating som e ver' y sim ple recipes and consolidating them into types thatwillbe easy foryou to rem em berand duplicate. W ith this hook as your guide you'llnever again com e hom e afteran exhausting day and think uldon'thave the tim e and energy to m ake som ething healthy to eat.'' Think ofthis book as your launching pad,as you discover the ease and cornfortofpreparing the m ostnutritious foods thatnature has to offer w ithin the com fortofyour ow n hom e. Easy,natural,sim ple. This is the road to Paradise Health.

8

RAW FOODSFORBUSYPEOPLE

CH APTER 1:

T H E A BC 'S O F RAW

Ifyc)u've picked up this btlt)k outofcuriosity,you ' ve probably already heard som ething aboutthe healing and energizing pow ers ofraw foods Raym ond Francis,M .SC. R.N.C ,in his hook,NeverBe Sick Again:Health is a Choice LeatwtHow to Choose Jf explains why raw foods heal. Hum an disease m anifests in m any form s but ithas only one underlying cause:cellular m alfunction. Cellularm alfunction in turn has only two causes:deliciency and toxicity. Since coeking yourfood destroys vitalnutrienta and enzym es,the only w ay to give yourcells a)1the nutrients they need and protectthem from substances thatare toxic or unusable,is to eata dietthatis atleast 80% raw ,and 100% whole and organic. The evidence Raym ond Francis presents includes his own recovery from near-fatalliverfailure and ehem icalhepatitis,as wellas an inspiring look atthe healthiestpeoples on the planet,including the disease-free Hunza people ofthe H im alayas. M any NaturalHygienists and colon therapists agree with Raym ond. The naturally high fiber contentofraw foods is the key to a healthy digestive system and colon,and therefore to the ahsorption ofoptim um nutrition forevery cellin your body. For m ore inform ation read The NaturalH ygiene H andbook by the Am erican N aturalHygiene Society,and Colon

Health:Key to a VibrantLfe by Dr.Norm an Walker.

RAW FO ODSX R BUSF PEOPLE

EN ZYM ES = EN ERG Y Living foods com e stocked with their own digestive enzym es. W hen we eatlifeless,enzym e-less foods ourbodies m ust create digestive enzym es pulling enerKy from other areas and organs ofthe body,w hich is why eating cooked foods creates a feeling ofletharo r,or the feeling thatyou wantto take a nap. Eating raw willhelp keep yourenerjw naturally elevated. Conserving the body's enzym e resources is particularly im portantifyou need those resources to healfrom a serious illness.

BLO O D W PES AN D ALKALIN IW Naturalcarnivores have acidic blood and shortcolons. Hum an beings have alkaline blood and long colons like otherplanteaters. Eating cooked and processed foods and anim al products raises ouraciditjrunnaturally which in turn eauses degeneration and disease. This is true for al1hum ans regardless ofblood type. To alkalinize your blood rely on raw plantfoods,especially fresh citr'us fruits,leafy greens and alm onds. Form ore inform ation read Becom e Younget'by Dr.Norm an W alker or Rainbow Green Live Food Cuisine by GabrielC ou sens M .D .

BEYO N D PRO TEIN The idea thatprotein com es only from m eatand dail' y products is a m yth. Proteins are basically am ino acids which

are presentin a11raw foods especially wheatgrassjuice,alfalfa sprouts,and sprouted sunflow er seeds. Raw bodybuilders,like Stephen Arlin,authorofRaw Fbttler/. 'Building Strength and Muscle Naturally,listthese quality sources ofprotein:heavy greens,like rom aine lettuce and lcale as w ellas avocadoes olives coconuts and (IaX seeds.

TH E SKINNY O N DETO XIFICATIO N W hen we regularly ingestprocessed foods m eatand dairy products,our lym phatic system s becom e overloaded or congested leaving excess toxins to rem ain ram pantin the blood and in the digestive system w here they cause chronic illnesses and diseased colons. RAW FOODSFOR BUSY PEOPLE

Raw foods help our digestive system s to heal w hich allow s ourlym phatic system s to discharge these congestive toxins. This process can be uncom fortable. Sym ptom s ofdetoxification include a tem porary loss of energy,headaches nausea ordiarrhea. Som e people willreexperience ehildhood illnesses. lfyou experience low enerjly or bowelirregularities over a long period oftim e you m ay have an overgrowth ofyeast or Candida în your intestines. lfeating raw foods m akes you feelil1 lind a supportive health practitioner who ean help you to detox m ore slowly,and read The Detox M iracle Sourcebook by RobertM orse N.D.

A DAY'S M EN U lfthriving on raw foods is a totally alien conceptfor you,you rflay be confused aboutw hata daily m enu w ould look like. 17l listm ine here so you'llhave an exam ple. B REAKFA ST :

Hotwaterwith fresh lem on juice always starts m y day Fresh grapefruitor other fresh fruît,OR A fruitsm oothie orpudding,OR Hot tea urith a Sw eetSeed Baror NutButterCookie LUN C H ; Sm allgreen salad orcoleslaw with M arinated Vegetables orW aldorfSalad,OR Soup,O R

Pàté or Guacam ole with Flax Crackers,OR ChiliorZucchiniRellenos or otherraw entrée M ID -AIWPE RNO O N:

Fresh vegetablejuice orJordan'sPowerShake DINN ER : A large green salad packed with garnishes olives avocadoes sprouts,cucum bers,tom atoes etc. EV ENING : A shake sm oothie or fresh fruit O R

% dessert,enerr bar,or cookie

.

Sinceourdigestivesystems arestrongestatmid-day lenjoy my m ore elaborate recipes then. Ifyour sehedule doesn' t allow

forit,orifyou enjoy a morecreativem ealin theevenings, RAw FGO DS FO R BUSY PEO PLE

you7lprobably w antto sw ap m y Afternoon suggestions w ith m y Evening suggestions.

FO R TRULY BUW PEO PLE Raw -food-to-go is a greattim esaving option. Besides fresh fruit,which is the ultim ate convenience food, you can also buy flax seed crackers raw enerr bars and dried fruitatm osthealth food stores now . lfthe stores nearyou don'tcarry whatyou want,requestthem . Fresh salad barsare also convenientand quick so keep these in m ind including those located in m ainstream grocery stores in yourarea. lfneeded there are com panies w ho can ship convenient raw food item s to you. Severalare listed in the back ofthis book.

EATING O UT Many restaurantsofferfresh-squeezed orangejuice fruit plates creative large dinner salads orsalad bars as w ellas innovative salad dressings. Fora healthier salad dressing,you can bring a sm allbottle offlax oi1with you to restaurantsand requestfresh lem on wedges. Iusually requestfresh avocado slices for m y salads w hich adds som e cream iness. ln the sum m ertim e som e restaurants offercold raw sou ps like gr pacho.

Find outwherethe freshjuicebarsarein yourarea,and include them on yourdaily route. Another tactic luse includes bringing m y own flax crackers

to Mexican restaurantsso Ican enjoy fresh guacam ole and salsa.A tJapanese restaurants lm ay orderm iso soup w ith m y green salad. AtJew ish delis Ieatfresh pickles. Once you startlooking atthe world through ''raw eyess' you ' llgetm ore creative and feelm ore com fortable m aking specialrequests w hen you eatout.

JLOW O R FM T? The pace atw hich you r lltransition to raw foods w illdepend on w hetheryou're currently in a health crisis in w hich case you ' ll probably w antto transition quickly. A slow transition is generally m ore com fortable,and it's a m iraculous process listening to ourbodies as they change. Form ore inform ation lrecom m end the book Conscïous Eating RAW FO OD5 FoIïBUSY PEOPLE

by GahrielCousens,M .D . Tlae lack ofim m ediate m otivation for those ofus who are notin em ergency situations however can be frustrating. It's tem pting to putoffour com m itrnentto raw foods to a hundred ora thousand tom orrows. lfyou wantto m ake a quick transition to raw foods because ofim m ediate health concerns,lnold onto yourm otivation with bclth hands;read 12 Steps to Raw Foods. .Ntll& to f nti Your Addiction to Cooked Food by Victoria Boutenko'and consider

enjoyinga retreatata raw foodshealingcenter severalof which are listed in the back ofthis book. Another good book for people facing m otivationalissues in

emergency situationsisMan's SearchforMeaning byVictor Frankl.

HO w RAW 15 RAW ? There are m any differentphilosophies ofhealth and spirituality that ean pique a person's interestin a raw plant food diet.Each ofthe health system s listed below encourage a diet consisting ofatleast75% raw living plantfoods.Their differences lie in whetherthey recom m end eating any cooked food atall,and ifso,whatkinds and why. 1OO% Raw Plant Food Diet-The path to discovering how

tm ly healthy you can be.Devoteesenjoy a eom pletely mucusless and alkalinephysicalstate.Books:The Sunfood DietSuccess System by D avid W olfe and 12 S' tep s to Raw Foodsby Victoria Boutenko.

H ippocrates Diet -A 100% raw plantfood diet focusing on

m u im um enzym esourceslike sprouts wheatgrassjuiceand ferm ented foods like fresh sauerkraut.Books:The H ippocrates DietCI/ZJ Health Program by Dr.Ann W igm ore and The Living

FoodsLifestyleby Brenda Cobb. NaturalHggiene -Prim arily a raw plantfood diet with cooked com plex starches like potatoes yam s,lentils and legum es,to increase calorie intake.B ooks:The Natural Hygiene Handbook by the Am erican NaturalHygiene Society and any book by Dr.HerbertM .Shelton.

Essene Dlet-Based on ThcEssene Gospelofpeace,God gave

us to eatraw seeds fruit herbs and m ilk.Thatis rnilk w hich is unpasteurized and from healthy anim als. RPAW FOO DS FOR BU5YPEOPLF

M acroblotic-R aw D iet-Focus on raw plantfoods,w ith m iso, seaweed and possibly brown rice and soy products included. The focus is on enzym es,and B-com plex vitam ins.Book: Dining in the Raw hy Rita Rom ano. H unza D fet -A n 80% raw plantfood diet w ith som e cooked

whole grains,and healthy m eatand eggs included.A practical approach based on the long-lived disease-free people ofthe Hunza cuiture.Book:NeverBe Sick Again b)rRaym ond Francis,M .SC.,R .N .C.

Iemporarg Raw Diet-Raw fooclsandjuicesare very effective for ptlrposes ofdetoxification and colon cleansing.B ooks:

Juice Fastittg and Detoxïécarïo/zby Steve Myerowit. zand Cleartseand Purï/p Thyselfby Richard Anderson. HABIT; AN D ALLERGIE;

As you em bark on your own brand ofraw diet be as open as you can be to challenging your previous,habitualtastes. Sweetand salty flavors dom inate in the standard Am erican diet,butas Deepak Chopra rem inds us,there are six flavors of hea1th:sweet,salty,bitter,pungent,astringentand sour. Forexam ple,hefore l?d started eating prim arily raw foods,l had disliked avocadoes and olives im m ensely, Since these are tw o im portantraw sources ofessentialfatty acids 1challenged myselfto give each ofthem anotherhonesttry. Lo and behold, 1took to raw olives im m ediately,and lcan now say thatIm iss avocadoes iflgo a couple ofdaysw ithout them . lnow even

enjoy spicy foods,where Iwaspreviously very sensitiveto

them and disliked peppersin general. Letlniracles happen. Be open to the possibility thatyourfood allergies w ill change aswell. Many people find thatas they eatm ore raw foods and detoxify their bodies their food allergies as wellas environm entaland petallergies w illdisappear. Ifyour allergies are potentiaily severe or life threatening,however you m ay wantto work with a health practitionerto determ ine when you can experim entagain w ith the foods to w hich you' ve been allergic.

RAW FOO DS FO R BUSY PEOPLE

CH APTER 2:

U SIN G T H I; BO O K In this book 1offeras znany m achine-free recipes ancloptions as possible. Som e ofyou m ay wonderwhy. First,m achines can be intim idating for raw food beginners. The idea ofpurchasing and using unfam iliarm achinely can be

an additionalbarrierto thealready overwhelm ing projectof switching to raw foods. Secondly,itis unnecessarily tim e-consum ing to assem ble use and clean up afterm aehines. Thirdly,noisy m achinery is contraindicated when one is pursuing a sim pler dietand lifestjrle. Therefore Ihave stnlctured each chapteras a progression, from sim plestto less sim ple recipes. Each chapter begins with rnachine-free recipes and ends udth a recipe thatincludes a m ore advanced conceptin raw food preparation like sprouting orusing a nut-m ilk bag. Each recipe thatcan be m ade withouta m achine will include this sym bol: '

c.k. .

=

M achine-Free O ption

Likewise,ifa m achine is necessary or optionalfor a recipe you w illsee one orm ore ofthese sym bols' . 3:'3'h.,'7 x ! J 1 3 n : zl L' a ê s x #. )= Food Processor %çt.f '-vo' B f Bj ender uo. z= Dehydrator 'k .4 = .

'.

RAW FOODS FOPBI JSF X OPLE

15

For m achine-free food preparation lsuggestyou have on hand

a whisk a mandolineormanualgrater,a manualcitrusjuicer and a m ortar and pestle ifyou love pesto. lfyou're interested in quiet electricity-free m achines you can purchase a hand

crank blenderand a m anualwheatgrassjuicer. The only electric m achines luse regularly are a blenderand

an electriccitrusjuicer. Ifytau havea food processorora dehydrator,use them on the weekends or on yourdays off.

Oh,and busy people should notown juicersatall. After

cleaning the screen a few tim es you won' teverwantto look at

itagain. By a1lmeans,buy yourfresh juice,ifpossible. INGREDIENTS lfyou are new to raw foods,som e ofthe ingredients in this book m ay be unfam iliar toyou. Listed below are som e descriptions including sim ple tipson how to choose the highestquality ingredients. Agave nea ar:A yure raw sweetener extracted from a desertplant. Notentirely convenientto find. Bragg's liqtlîd am inos:A healthy saltalternative thatis

notferm ented like Nama Shoyu (soy sauce)is. Carob Pow der: A powdered cacao substitute available raw .

Caslw w s:Com m ercially available cashews are not technically raw since they are heated dtlring the shelling process. Therefore use them sparingly orpurchase truly raw cashewsfrom Nature's FirstLaw or other distributor. Date sugar: Granulated sugar m ade from ground dried dates. Available in m osthealth food stores. Flax seeds. .Sznallbrown orgolden seeds,w'hich are high in healthy essentialoils. They m ake greatcrunchy crackers when dehydrated. Flax oi1is greaton salads. Honeu: Buy raw ,unliltered honey,and m ake sure ithasn't been diluted with corn syrup,like m any com m ercialbrands are,even though itdoesn' t say so on the label.

Jaices:Use onlyfresh fruitand vegetahlejuices for optim um health. Pasteurization destroys enzym es, M œca:A powdered nutritious rootfrom Peru thatgives a m alted flavor to sm oothies and beverages. M aple sNrup;Buy the 100% pure variety. Though m aple syrup is boiled for reduction,itis often the easiest plant-based sw eetener to find, RAW FOO D: FO R BUSY PEO PLE

Y iso;M iso is a salty,ferm ented soybean product. Though it's cooked,it's also packed with healthy enzym es. M iso soup is popularin Japanese restaurants. Buy unpasteurized m iso ifusing. Nam a Slzovtz;Unpasteurized soy sauce by Ohsaw a. This is a ferm ented product. OiIs:Alwaysuse cold-pressed unrefined organic oils. O live Oil:Studies show that 96% ofthe W100% Extra Virgin Olive Oi1''sold in the U.S.is NOTI For m ore inform ation,and to purchase the best olive oi1sold anyw here,callorvisitthe website for Beyond Health. o lipes;Raw olives are those thathave been eured w ithout pasteurized acidic vinegars. Psgllium powder:A non-digestible liber thatis generally used for colon eleansing. ltm akes a healthy thickener for raw puddings and pie l illings. Salt:Realsea saltis rich in m inerals. Celtic is best. Spices; Organic are better. Sun-dried are best. Ta hini:Sesam e bu tter used in popular M iddle Eastern dishes like hum m us and falafel Choose raw . Vinegar:Raw apple cider vinegar is the healthiest unpasteurized,alkalinizing vinegar. Young coconut:Also called a Thaior white coconut,this is the one covered with tough white fibers. Carefully chop open with a large knife or m achete to reach the tender m eatand w aterin the center.

In this book loften suggesttim esaving shortcuts such as using garlic and ginger powders. However,there is really no substitute for fresh garlic and ginger,w hen you have the tim e and enerm rto prepare it. Ifyou h re avoiding ferm ented foods,you r llw antto substitute

fresh lemonjuice forvinegar,and Bragg' sliquid am inos for Nam a Shoyu in these recipes,and you'llwantto skip the m iso entirely.

W ARM IN G YO UR FO O D The tem perature atw hich a signilicantam ountofvital enzym es are destroyed in naturalfoods is som ewhere between l08 and 119 degrees. W hen warm ing liquids like soups and sauces,use a double boiler so thatthe tem perature willrise slowly. Stiroften and

eitherusea thermom eter orheatjustuntiltheliquid iswarm to the touc!h . RAW FOODS FOR BUSY PEOPLE

W hen w arm ing entrees,a dehydrator is tlne safestw ay to reheatfood. Aboutan hour at l05 degrees,or a little higher willdo. Anotheroption is to use a slightly warm ed oven. M icrowaves destroy enzym es,so use sparingly,or never. For further guidance,see W armirtq Up to Living Foods by Elisa M arkow itz.

EVERY DAY V5.GO URM ET

This book is m eantto help you incorporate raw foods m ost conveniently and com fortably into your every day life. It is not m eant to take tl-le place ofoccasionalforays into raw gou rm et food preparation though for som e ofyou true slackers itm ay actually do that.

Raw gourm etfoods are inspiring. Attheir best they allow the superior flavors ofraw foods to be punctuated m ost artfully. Supportyour localraw foods restaurateurs and once you' ve m astered the sim pler techniques in this book explore the work ofthe raw food m asters and alchem ists. Som e of their books are listed atthe end ofthis one.

18

RAW FOODS FORBUSYPEOPLF

R EC IPES

RAYV FOO D. T FO R 85SF ?EO ?ùE

20

RAW FOODSFORBUSYPEOPLE

CH APTER 3:

EXC IT IN G SA LA D ; Green salads and fresh fruitform a strong dietaorbase forus

hum ans. However forthevastm ajority ofus ourpalates have received constantstim ulation from such a w ide variety of cooked foods thatthe switch to eating a large green salad or two ever' y day can take som e getting used to. Itcan seem boring,orrepetitive attirst. Thatis untilthe sigh ofrelief your body givesyou evel' y tim e you eatraw fruits and greens overpow ers thatdesire for the cooked processed foods ofyore. W ell it's tim e for greenerpastures! This chapterlists sonne exciting w ays to turn your green salads into fields of adventure. Ifyou m ake a week's worth ofa differentraw salad dressing and salad garnish each weekend youhllfind yourself looking forward to your saiads evel'y day ofthe week. M aking your own salad dressings willhelp you to avoid retined sugars,acidic vinegars and processed oils. Ofcourse sim ple flaxseed orolive oi1 w ith raw apple cidervinegaror

fresh lemon juice,m akesthemosteffortlesssalad dressing. Recipesfor coleslaws and W aldorfsalad are also included in this chapter,as is a briefintroduction to sprouting techniques. For fruitsalad dressings,please see page 57 in the uD ip This,D ip That''chapter.

RAW FOODS FOR BUSY PECPLE

22

RAW FOODSFORBUSYPEOPLE

(. &. '.ja rg,, u j ySIMPLEVIxAjcaE-rrEj Keep this one hctudp. Jà'nakes a grectfm an'nade too. BASIC VINAIGREW E: 1cup extra virgin olive oil

1 /2cup raw ciderorbalsamic vinegar.ora mixture 3 clovesgarlic.mincedvorW tsp.garlic pow der 2 Tb.honey oragave Syrup

1tsp.each saltand black pepper 2 tsp.each dried oregano and ba6il

Dried chilipeppers(optional) CREAM Y VINAIGRFTTE: Add 3-4 stalksofcelery to the BasicVinaigretle recipe RASPBERRY VINAIGREU E: 1 /2BasicVinaigrette recipe 1pintraspberries fresh orfrozen

k' zcup orangejuice 1chopped scallion M ARINATED M USHROOM SO R CHERRY TO M ATO ES: M ushroomsortom atoesvplusBasicVinaigrette to coat

A EasicVinaigrettecan be assem bled in any kind ofajar,and then shaken before eacl'luse. For the Raspberry or Cream y Vinaigrette,you'llneed to use a blender. M arinate cheroztom atoes or m ushroom s or any other vegetable ofyour choice,in the Basic V inaigretteforthree hours atroom tem perature stirring often or overnightin the

refrigerator,stirringoccasionally. Enjoy asa salad garnish or as m unchies atany tim e ofday. M tt/FOOD5 FO R BI JSY PEO PLE

90 u l

( . D'k(' g' )7-AslxlolkEjjlxc Tahinimakes a deliciously rich dressingforsalads. 2/3 cup tahini 1cup w ater

W cup lemon ororangejuice 1clove garlic,minced.orW tsp.garlicpow der I A cup chopped parsley 1tsp.5altand a pinch ofcayenne

1pitted date(optional) BELLPFPPER JALAD: 2 cupsdiced bellpeppers.mixed colors

1cup chopped cauliflow er $4 cup chopped red onion 1rtalkcelery,chopped

1/3 cup TahiniDressing 2 Tb.ltalian Seasoning

lfusing a whisk to m ix the dressingpm ake sure the tahiniis at room tem perature. For a super sm ooth dressing use a blender.

For the BellPepperSalad,sim ply toss and serve.

&' ....C, -â -, , ' )lXSTAXT RAxcl-lDRESSIXG ' krou can whi p thïsup in twominutesWcà. 1cup cashew butter 1 /2 cup w ater

3 Tb.lemonjuice RAW FOO DS FCIR BUSY PEC PLE

1tsp.raw cidervinegar Pinch ofsalt 1tlp.ltalian Jeasoning ordried dill 1clove garlic 1Jtalk celer' y Colrlbine allingredients in a blenderanclwhip untilsm ooth and cream y. Fbra m achine-lkee version,replace the saltand celery stalk w ith a hitofcelery salt and m ake sure your cashew butter is at room tem perature. pe7

.

?B@Avo cA Do DRESSIN G '

Creates a salad packed with essentialoils. 2 ripeavocadoer

3-4 Tb.lemonjuice 1clovegarlic

1medium cucum ber.peeled

W cup chopped scallionsO R red onion 1Tb.ltalian seasoning 0 2 dried dill AVO CADO TOM ATO DRESSING: Add 1ripe tom ato B lend al1ingredients together,adding w ater to desired consistency. lfusing a whisk sim ply replace the eucum ber with enough w ater to thin.

ZA W FCOO DS FOR BUSF ?ïO?CE

'JO RDA N 'S SLACKER SALAD This is my dinnet'when Ifeelreally dtzzl?. 1chopped tom ato

1handfulofraw olive:

1chopped avocado (optional) BalicVinaigretteDresring (page21) Tossand enjoy.

Y)cooLM lxT SALAD Cool,lfghtand refreshing,allyearround. 1cup chopped cucumbers

1cup chopped tomatoeg

1/3 cup chopped fresh m int W cup chopped parsley

2 Tb.Iemon juice 1Tb.olive oil

W cup sprouted sunflowerseedl(page32)(optional) RAW ESOM ETABO ULI: lncreasechopped parsley to 1cup

Add % recipeSprouted LentilSalad (page32)minulvinegar

Toss allingredients and allow to m arinate in the refrigeratorat leastone hour stirring often.

26

RAW FOOD5 FOR BUSYPEOPLE

& ''cHlxEsECELERY SALAD 4 tasteqftheOrfertf.

.

6 stalkscelerv

1cup mushroomsofyourchoice (optional) 2 Tb.Nam a shoyu

1Tb.raw cidervinegar 1Tb.5e5am eoil

1tlp.fresh grated ginger,orW tsp.gingerpow der Pinch of5a1t sliced Chinese cabbage,and shredded carrots

Thinly slice the celery,and tosswith m ushroom s tam ari

vinegar,lemon juice gingerand salt. Allow to m arinate for3 hours atroom tem perature stirring often or overnightin the refrigerator stirring occasionally. Serve on a bed ofC hinese cabbage,and garnish w ith shredded carrots.

l'i ,'u

q

RAW FOODSFORBUSY PEOPLE

27

.

7CAU LIFLO W ER O RAN G E SA LA D

Thebestreci pe Ievertranslatedfrom Betty Crocker. l /i sm allhead ofcauliflow er.chopped I /Zbellpepper.chopped ' ZZcup chopped green beansorbroccoli 1ki cupsmandarin orange segm ents

3 Tb.lemonjuice 3 Tb.flaxseed orolive oil 1tsp.maple syrup orhoney 1 /1tsp.orangezest 5altand black pepperto taste ser' ve on a bed ofspinach,and garnish w ith chives Toss allingredients and allow to m arinate forthree hours at room tem perature,stirring often orovernightin the refrigeratorpstirring occasionally. F'or a m ore portable version skip the green beans or broccoli and add l-2 cups ofchopped spinach ,allow ing itto m arinate and reduce within the salad.

( D c',(s #) w LIGHT JUM MERcoLEsLAw Click yourheels three tïmes,and you' llhave itmemorized.

3 cupsshredded green and/orred cabbage 1cup Shredded carrots 2 celery Jtalks.thinly sliced 2 Tb.chopped parsley

1 Z2cup pecansorwalnuts.ornutsofyourchoice W cup sesame oi! 2 Tb.cidervinegar

28

RAW FOODSFORBUSY PEOPLE

W tsp.garlic pow der

1 /acup sun-dried tomatoes,Joaked 15 minutes.chopped (opt.) 1tsp.fennelorpoppyJeeds(optional) saltand black pepperto taste Sliee the cabbage and carrots by hand or use a m andoline. If you wantto finely shred the cabbage and carrots use the shredding blade on a food processor. Toss allingredients and allow to m arinate atleastone hour stirring often.

& Sw EET RED CABBAGE Kids ofallcwes willlove lhïs. 4 cupsred cabbage.thlnly sliced 2 pearsorapples,sliced

3 green onions.sliced 1carrot,grated : /1 cup rairinsorcurrants

4Tb.appleJuice.or2Tb.agavesyrup 3 Tb.olive oil 1Tb.raw cidervinegar

1/2tsp.dl' y muitard (optional) Saltand pepperto taste Toss a1lingredients together and m arinate for 2 hours atroom tem perature stirring often orovernjghtin the refrigerator stirring occasionally.

RAW FOO DS FO R BUSY PEO PLE

G ,.. r )t' / J. $ ). tt # . 1' . J)CREAMY plxEAppl-ESAI-ADS 4 sweet,tropicaltreat.

.

CREAM Y PINEAPPLE SAUCE: 1 4 cup cashew ormacadam ia butter

W cup pineapplejuice 1Tb.Iemonjuice K Tb.olive oiI

2 tsp.dried dill

CREAM Y PIN EAPPLE CO LESLAW ; 2 cupsshredded green cabbage k' zcup shredded carrots

1cup pineapple chunks 2 Tb.chopped parsley Creamy Pineapple sauce saltand pepperto taste

PiNEAPPLEW ALDO RF SALAD: 1chopped apple ki cup pineapplechunks

3 stalkscelery,Jliced 3-4 scallionsschopped ! /2cup walnutsorpecans W cup parsley.chopped Creamy Pineapple Sauce saltto taste W hisk or blend sauce ingredientstogether. lfusing a whisk m ake sure the nutbutteris atroom tem perature. lfusing a

30

RAW FOODSFOR BUSYPEOPLE

blender,add the dilllastand gently pu lse blend. Forvery Iine coleslaw,you can shred the cabbage with a food processor. Toss a1lingredients,and ser've fresh. W aldorfSalad is great served on a bed ofgreens.

& ,..'tu ' i m . y ' x j )I7EJTIVESALAD GARXISHES These are greattopped Lt/ïth avocado slices.

4 cupsShredded carrots.beetsand/orDaikon radirh !4 cup each m inced scallionsand parsley O ne ofthe marinadesfrom Chapter4,O R

iourCream (page39).OR TANGY M ARINADE:

W cuporangejuice 2 Tb.lemonjuice 1Tb.olive oil 1Tb.orangezest Pinch ofcayenne lt's easiestto m ake a week's worth ofthese salad garnishes by using the shredding blade on a food processor,buta

m andolineorhand shredderwillwork justaswell. Toss allingredients and allow to m arinate atleastonc hour stirring often . Serve as a garnish w ith a green salad.

Rzqbt/FOODSFO;?81 J5FPEOI JLE

31

Q spaou'r;DEMYSTIFIED The trick is drtthe tim ing.

1cup seedsorlegumessoaked in 4 cupswater Sunflower seeds: Soak 8-12 hours airdry for 2-4 hours

Garbanzos/Lentils:Soak 8-12 hours,airdry 2-3 days

Sprouting is easy,in concept. The challenge for busy people is to rem em ber thatsom ething's sproutin g and to drain or ' rin se the seeds or legum es in a tim ely m anner. Soak your seeds or legum es in the refrigerator overnight then rinse w ell. Leave them in the strainer or colander to allow them to air dry, re-rinsing the legum es once per day.

Leg-um es willbe ready to use when they sprout a tailabout 1 ,4 inch long. Sprouted seeds and legum es are greaton green salads U se

sunflower seeds for m aking Versatile Pates (page 59) or use

lentilsin the Sprouted LentilSalad (below).

& .'SPROUTED LEXTILSALAD Usepletzty o-ftorrtato clrtd serve tt/ ïth (zgreertstzlcd.

11 /2cupssprouted lentil; 1l /i cupschopped tomatoes ! /' i cup each chopped onion and bellpepper

2 Tb.lemonJuiceorraw cidervinegar 4 Tb.olive oil

1tsp.honey ormaple syrup saltto taste Toss sprouted lentils with the restofthe ingredients and allow to m arinate at leastone hour. Sel-ve as a garnish with a green salad oruse in the Raw som e Tabou lirecipe on page 26.

M W FOODS F()R BUSY PEOPLE

CH A PTER 4:

M A RIN A D ES A N D O T H ER W ET JTU FF These recipes are m y favorites because they punctuate the ease and sim plicity ofraw foods. Chop up a batch ofyour favoriteveggies,add a m arinade and m unch on them fordays. H ere's the easiestw ay to m arinate: Sim ply sealyour vegetables and m arinade ofchoice in an air-tightcontainer. leave iton your counter for a few hours'and shake ïtup wrheneveryou w alk by. O r ifyou leave the containerin your refrigerator,you can give it a shake when you go in there for som ething else. Anotherbonus:when you use m arinades that include

acidicingredients likelem on juice,Nam a Shoyu,orcider vinegar,the vegetables w illsoften as they dsim m er''in the

m arinade. This is true especially ofm ushroom s,broccoli,and greens like spinach orchopped bok choy. M ostofthese recipes can be m ade withoutm achinery so the clean up is alm ost nil. Rem em beryourwhisk? Dust itoff honey!

RAm FOO DS F()R BUXY PEOPLE

34

RAW FOODSFORBUSYPEOPLE

g JIM PLEST MARINADE M emorize it. Use Jl. Play ltpffh ïf. 3 Tb.Nam a Shoyu

1-2 clove,garlic

1Tb.freihlimeorIemonJuice 1tsp.honey oragave syrup Black pepperorcayenne 1Tb.unrefined sesam e oroliveoiI

PO LYN ESIAN M ARINADE:

U5efresh pineapplejuiceand chunksinplaceofcitrus M EDITERM NEAN M ARINADE:

O m itNama Shoyu

Increase olive oiIto W cup and lem on juice to 3 Tb. Add 1tsp.oregano,and chopped olivesto talte W hisk ingredients together. M arinate vegetables ofyour choice for2-3 hours atroom tem perature,stirring often,or overnightin the refrigerator,stirring occasionally. Serve atop fresh cn znchy bean sprouts orm ake Vegetable

Kabobs(page 66).

l?/îï, u FOO DS FOP 8t?SY PFOPLF

Gt=., )(' u. z ;,ALMoxo BUTTERM ARIXADE Fou ccn m ake f/zïs rich sauce as spicy as you Iike.

/2cup each raw alm ond butterand water W cup Nam a Shoyu /4cup honey,orchopped dates 3-4 clovesgarlic 1tsp.raw apple cidervinegar Crushed red pepper,cayenne,and Jea 5altto taste W hisk or blend allingredients together. Toss w ith vegetables ofyourchoice and m arinate for 2-3 hours atroom tem perature,stirring often,or overnightin the refrigerator stirring occasionally. Ifusing dates youhllw antto use a blendel-. Serve as is,oratop fresh crunchy bean sprouts.

&''MoaoccAx MARIXADE 4 blend q/-exoticflavors.

,

W cup olive orsesame oiI 3 tsp.coriander 1l /itsp.cinnam on

2Tb.freshlemonJuice 2 tsp.honeyoragavewrup (optional) 1tsp.dried orange peelorsaffron (optional) W hisk the m arinade and toss with vegetables ofyour choice. Allow vegetables to m arinate for 2-3 hours atroom tem perature,stirring often,or overnightin the refrigerator, stirring occasionally. lsuggestincluding fresh chopped tom atoes and bell peppers w lnen using this sauce. It's also a good m arinade for shredded yam . RAW FO ODS FCIR BUSY PFOPLE

&'cuaRlEo APPLEMARIXADE This sctucc is greatbfpft/zcarrots.caulfl 'olt/ercllzcfbellpeppcrs. W cup applejuice.preferablyfresh 2 Tb.unrefined sesam e orolive oil 2-4 Tb.diced onion

1tsp,garam m asala orcurry powder W tsp.each dry m ustard and black pepper

Cayenneto taste.orm inced hotpeppers Com blne a1lingredients. Toss w ith vegetables and allow to m arinate for 2-3 hours stirring often orovernightin the relkigerator stirring occasionaliy. Selwe atop fresh crunchy bean sprouts or m ake Vegetable

lkabobs(page66).

& ' szEcHw Ax MARIXADE This ds apower fulscluce bestmccseft/ftàzrdcc witke. W cup unrefined sesam eoiI

2-3 Tb.ricew ine 2-3 Tb.Nam a Shoyu

3 clovesgarlic.or72tsp.garlic powder 1tsp.dry m ustard 1,4 tsp.crushed red pepper.orm i nced hotpeppers

W hisk the ingredients together and toss with vegetables of your choice. Allow to m arinate for 2-3 hours at room tem perature,stirring often orovernightin the refrigerator stirring occasionally. Serve atop fresh crunchy bean sprouts or m ake V egetabie

Kahobs(page 66).

RAW FOO DS FOR BUSY PEO PLE

L' XARA M ARIXADE o* 'u4m M ARI

'

TrJ/chopped zucchïnf,bellpeppers qnclrrtushrooms w ith this sauce.

2 large tomatoes 2 Tb.olive oil

1tsp.cidervinegarorlemonjuice 2 Tb.ltalian gearoning 1smallclovegarlic

2-4 blackolivei.chopped (optional) 1/1Tb.sweetenerofchoice (optional) ialtto taste PIZZA SAUCE: Add kicup sun-dried tomatoeg.qoaked 15 m in. SPAGHFU I: ser' ve M arinara M arinade overzucchininoodles Blend a1lingredients and toss with vegetables ofyourchoice. Allow to m arinate for 2-3 hours atroom tem perature,stirring often or overnightin the refrigerator,stirring occasionally. To m ake zucchininoodles,u se a Saladacco or Spirooli spiralizer. The noodles can be warm ed in a dehydrator for 30 m inutes,or in a double boilerwith the sauce. Add sun-driecltom atoes for a sm oother richer sauce. U se as a pizza spread,w ith ltalian Flax Crackersyou can pu rchase

ordehydrateyourselffpage68j.

38

& $#'cITRU5GIXGER MARIXADE Fresllé/fhzrké?rmakes this sauce exquisite.

72cup orange orpineapplejuice W cup Nama Shoyu 1Tb.fresh grated ginger

2-3 clovergarlic,orI /Z tsp.garlicpow der 1-2 Tb.honey oragave syrup

1Tb.unrefined resam eoiI W hisk or blend the ingredients togetherancltoss w ith vegetables ofyour choice, Allow to m arinate for 2-3 hours at room tem perature stirring often or overnightin the refrigerator,stirring occasionally. Selw e atop fresh crunchy bean sprouts;dehydrate for

Vegetable Kabobs (page( 56). ,oruseto m ake Asian Pate (page 59).

('ét.so u a CREAM ?,.u:a.

4 cream y classic w ith a . sm. 00th consfslencv.

.,

1cup raw cashews.soaked 30 m inutesand drained

/4cupIemonjuice kistalk celery.peeled and chopped Pinch ofsalt

1scallion,chopped,to garnish (optional)

Blend cashewswith lem on juice and a little water,ifneeded untilthe nuts dissolve and a truly sm ooth consistency is reached. Scrape the sides ofthe blender with a spatula to aid in blending. A dd the rem aining ingredients.

Use to accompanyAnything-You-W antBorscht(page49) or Rawsome Rellenos(page 70). RAW FCIODS FO R BUSY PECIPLE

t** PIN EAPPLE BARBECUE SAUCE

'

Fresh atkd tangy. Acceptno substitute. 1cup chopped fresh tom atoes l/acup sun-dried tom atoes.soaked 15 m inutes.chopped

2 Tb.pineappleJuice,plu;/4cup pineapplechunks W cup chopped onion

1smallclovegarlic,or1/8 tsp.garlic pow der W tsp.cayenne,orminced hotpeppers 2 Tb.maple syrup,orto taste 2 Tb.olive or5e5am e oil

1tsp.ialt.orto taste !, 4 tsp.each paprika and black pepper

Com bine a1lingredients,and blend untils14100th.

Useto top offa batch ofVegetable Kabobs (page66),orthe BarbecuePortobello (below). It'salso used asthebasefor ChunkyTom ato Chili(page48).

&'t' *. lBARBECUEPORTOBELLO 4 hearty m ealyou cahzcreafe to suitpottr-tastes.

a

VegetableKabobs.madewithchunksofPodobello (page66) PineappleBarbecuesauce (above) CrispyOnionToppers(page66) For a satisfying entrée drizzle the Kabobs with Pineapple B arbecue Sauce and garnish w ith Crispy O nion Toppers. For a m achine-free version sim ply toss m arinated vegetables and Portobello w ith fresh chopped tom ato and pineapple chunks,and drizzle with a little m aple syrup.

40

M W FOODSFORBUSYPEGPLE

Q...t ' o égJ t,oulcKEsT Glu vy ' So simple,youJllwandertvhere fr' s been allyourp!) /è. 34 cup w ater 1Tb.unpasteurized miso ofyourchoice 2 Tb.raw alm ond butterorsesame tahini

1/8 tsp.garlic powder Pinch ofblack pepper W hisk or blend allingredients together. lfusing a whisk m ake sure the alm ond butter or tahiniis atroom tem perature, Use over Vegetable Kabobs or instead oftlae Barbecue

Sauceon theBarbecuePortobello (previouspage). Or,pourit overa batch ofthe l tM asheclPotatoes' 'thatform the topping of

the CottagePie (see below).

1. ,p j, ... CO U AG E Pl E

,

M atjnated vegetables topped w ith r 'Mctshcd Potatoesl '.

The Queen M otherneverhad itso good! 2 cupstotalchopped broccolivcauliflow erand carrots 1 /2cup minced celerv

W cup minced red onion W cup chopped parsley

: /9cup chopped spinach (optional) 2 Tb.each olive oiIand Nema Shoyu

kiTb.organic red w ine 1clove garlic,m inced.orW tsp.garlicpowder Pinch ofblack pepperorcayenne W cup çun-dried tom atoes.soaked 15 m inuter,chopped

RAW FOOD:FOR BL/SFI JEOPLE

41

sw ,.

Letyourim agination rlzn w ildl

2 cupsoffruit

1cup ofjuice orw ater Putfruitofyour choice into a blender with l cup ofliquid

suclaaswater,applejuice grapejuice,orangejuice,or

cocontltwater. Add a dash ofsea salt. Liquefjruntilsm ooth pouroutonto solid dehydrator sheets,and dehydrate until dry,about 12-20 hours. Sam ple Variations: Apple orPearCinnamon Leather: 2 peeled and cored apples or

pears,with 1cup ofapplejuiceorwater,and 1 tsp.of cinnam on, M ixed Berry Leather: Blend 2 cups offresh orfrozen berries

with 1cup ofapplejuice grapejuice,orwater. TropicalFruitLeather: Blend 2 cups ofm ango,pineapple,

banana,and/orkiwiswith lcup oforangejuiceorwater. Fresh young coconutm eat and young coeonutwatercan be added as well.

RAW FOODSFORBUSY PEOPLE

63

'.

*=z nr ' i q) 4

EE'r SEED BA RS

Sticky slz/eefandpelfectlyportable. 2 cupssesame/hem p/sunflow er/pum pkin seed mix 5-6 Tb.Raw honey,oragave ormaple syrup Pinch ofsea 5alt

VARIATION 1: Add 1-2Tb.Lemonororangejuice VARIATIO N 2: Add 1/2Tb.Vanilla extractand % tsp.cinnamon Soak seeds for 10 m inutes before using. M Q allingredients together with yourhands. Shape into thin bars on solid dehydrator sheets. Dehydrate 8-12 hours,or untildry enough to rem ove from the solid sheets. M ove bars to slotted dehydratortrays,and dehydrate for another 4-8 hours or untildl7?on aI1sides. W hen m ixing the batch wetyour hands to preventtoo m uch sticking. A wet stiffrubber spatula m ay be used to shape the bars on the dehydrator sheets.

t