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Everyday Raw Food Recipes

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No part of this ebook may be reproduced or copied by any means without the prior written permission of its author. Attitude to Food 2013

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Contents
Introduction ....................................................................................................................................... The Well Stocked Raw Pantry .......................................................................................................... Breakfast .......................................................................................................................................... Anti inflammatory Smoothie .............................................................................................................. High Energy Smoothie ...................................................................................................................... Cinnamon Raisin Chia Pudding ........................................................................................................ Super Food Granola ......................................................................................................................... Bircher Muesli ................................................................................................................................... Nut Milk ............................................................................................................................................. Veggie Bacon ................................................................................................................................... Lunches and Suppers ....................................................................................................................... Nut Cheese ....................................................................................................................................... Hummus ........................................................................................................................................... Salsa ................................................................................................................................................. Holy Guacamole ............................................................................................................................... Corn Chips ........................................................................................................................................ Almond Miso Wraps ......................................................................................................................... Vegetable Pasta with Superfood Pesto ........................................................................................... Rocket Salad .................................................................................................................................... Quinoa Tabouleh .............................................................................................................................. King Kale Salad ................................................................................................................................ Heaven in a Salad Bowl ................................................................................................................... Mushroom Stroganoff with Mash .................................................................................................... Vegetable and Lentil Chilli ................................................................................................................ Cauliflower Rice ................................................................................................................................ Vegetable Curry ................................................................................................................................ Lasagne ........................................................................................................................................ Desserts ........................................................................................................................................... A word on Sweeteners ...................................................................................................................... Summer Fruit Tart with Almond Cream ............................................................................................. Chocolate Brownies with Raspberry Coulis ...................................................................................... Lemon Ice Cream ............................................................................................................................. Chocolate Pudding .......................................................................................................................... Chocolate Sauce .............................................................................................................................. No Bake Energy Slices ..................................................................................................................... Hot Chocolate ................................................................................................................................... attitudetofood.com! 4 6 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42
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Introduction
Youre all set to Upgrade your Diet in a very Nutritious and Delicious Way!
Recipes are high on taste and low on complexity so this e-Guide is perfect for everyone from busy stay-at-home mothers to those who are chained to a desk for twelve hours a day. There are suggestions for delicious and nutritious breakfasts, lunches, suppers along with snack options. This eGuide is not meant as medical advice, neither does it aim to be a cure for a specific health condition so if you are taking medication or your doctor has given you specific advice, do discuss it with them before you begin.

New to Raw?
The definition of raw is food that has been prepared to maximum temperatures of 118F and 48C depending how strict you want to be. Food that we bake, boil, steam, fry etc, is cooked to high temperatures and so the nutrient levels; vitamins and minerals, along with digestive enzymes that naturally occur in our food is killed. When we prepare food using a raw philosophy, those vitamins, minerals and digestive enzymes are intact, and as soon as you raise nutrient levels of breakfasts, lunches, suppers and snacks, youll feel fuller faster, so be sure to use smaller portion sizes than you would for cooked equivalent dishes, and go back for a top-up if you need. Youll be surprised, those signals from stomach to brain go off a lot faster, so its a great way to practice conscious eating and notice how your body reacts to the foods that youre putting on your fork. Some recipes (the crackers) require a dehydrator, but where this is the case, do check your oven for the lowest temperature you can use. Some goes down to as low as 90F, so you can play and experiment with the equipment you have, without the need for expensive kit. Dehydration time often varies too, and can be hugely different in summer, winter, depending on whether the air is dry or whether theres a lot of humidity. Another option would be to pick up your favourite crackers from your local health food store, and use those ...its quick, easy, and less work too! The important thing here is that you incorporate a new Attitude to Food into your week. Its not meant to be stressful. Questions? Just email nourished@attitudetofood.com

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Make it yours...
Do it your way, keep it real and make it yours. Dont like a specific ingredient? Then switch it with one that you do like. Feel free to move recipes around so that you include meals that youll enjoy on a day that suits you too. Got a particularly crazy-busy day coming up, then make double the day before, so you can use leftovers for lunch, no prep required.

Timesavers
:: Juices and smoothies are best prepared and consumed fresh, but ingredients can be be prepared for blending ahead of time. :: The Quinoa Salad can be made in advance and stored in an airtight container. :: Soaking nuts and seeds overnight means that you have the ingredients you need for the next day, and it takes two minutes to rinse and soak. :: Make raw milks ahead of time, and store in a glass container for up 2-3 days. :: You can do the same with cheeses and creams, so you have them readily available for the next time you want to make your taste buds jump for joy! :: When making the bircher muesli, combine a multiple batch of the dried ingredients and store in an airtight container. Then all you have to do is spoon into a bowl and no chopping or measuring is required every time want it!

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The Well Stocked Raw Pantry


Tired of feeling like raw takes too long? Does it feel too complex, or that it requires too much preparation? It can be complex, and it can be time consuming, but it doesnt have to be. Theres just a different mentality around the preparation of raw food; its a kitchen with a different perspective and a completely different philosophy around it. It was two years before I invested in a dehydrator, before that I bought crackers and chips out, and then made dips, cheeses etc to have with them. Suited me, and it got me used to the new philosophy without the need for crazy expensive equipment that I wasnt even sure Id make use of. To help you along the way, heres a handy shopping list of products to have easily at hand in the cupboard, fridge and freezer so that even after the longest day, you can prepare a quick, nutritious and fulfilling meal

Everything you need so youll always have non-dairy milks and creams to hand
:: Raw nuts, oats, hemp seeds :: Nut butters, e.g., almond, brazil, cashew nut :: Seed butters, e.g., hemp :: Coconut oil :: Dates

Fridge Basics
:: Non pasteurized Miso paste :: Tahini :: Hummus

Freezer Basics
:: Frozen vegetables: e.g., corn, broad beans :: Frozen berries :: Pesto

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Cold Pressed Oils, Vinegars & Condiments


:: Extra-virgin olive oil :: Nut and seed oils e.g., sesame oil, walnut oil, flax, Udos oil Good Oil, flavoured oils :: Vinegars: e.g., apple cider, :: Condiments e.g., Braggs Liquid Aminos; not raw, but widely used in raw food prep)

Flavorings
:: Black pepper :: A high mineral sea salt or Himalayan salt :: Fresh garlic :: Fresh ginger :: Fresh herbs, e.g.: bay leaves, dill, fine herbs, sage, thyme, oregano, tarragon :: Spices, e.g., chili peppers, cinnamon sticks, cloves, cardamon :: Lemons, limes, oranges :: Sugar e.g. agave nectar, stevia, Xylitol, coconut palm sugar, date syrup :: Cocao powder

Cans, Jars and Bottles


:: Coconut milk :: Coconut oil :: Coconut water :: Olives :: Capers :: Sun dried tomatoes :: Jalapeos :: Sauerkraut

Grains
:: Quinoa :: Buckwheat :: Oats
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Nuts, Seeds & Fruits


:: Walnuts, pecans, almonds, hazelnuts, pine nuts :: Sesame, hemp, pumpkin, sunflower, chia, flax seeds :: Nut butters, e.g., almond, mixed nut, hazelnut, cashew :: Seed butters, e.g., tahini, or hempini :: Dried fruits, e.g., apricots, prunes, cherries, cranberries, strawberries, dates, figs, raisins, currants, goji berries, mulberries

Superfoods
:: Raw chocolate :: Cocao powder :: Cocao nibs :: Hemp seeds :: Chia seeds :: Goji berries :: Mulberries :: Green powders; wheatgrass, spirulina, chorella :: Chia and Flax Seeds :: Almonds and Walnuts :: Maca

Sweet Treats
:: Raw chocolate :: Cocao nibs :: Creamed coconut :: Superfood trail mix

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Breakfast

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Anti-inflammatory Smoothie
Using food as medicine is a great recipe for health and the combination of ginger, turmeric and flax seeds, all help to reduce inflammation in our bodies. Inflammation is the pre-cursor for many degenerative diseases, as is unstable blood sugar and the cinnamon rectifies that too. Kale and spirulina are both green powerhouses, containing magnesium, calcium and vitamins A, C, E, K, iron, potassium, phosphorus, zinc. The benefits of which include blood purification, cancer prevention, improved circulation, strengthened immune system, promotion of healthy intestinal flora, improved liver, gall bladder and kidney function, lifted spirit and elimination of depression and cleared congestion, especially in lungs, by reducing mucus Pineapple contains digestive enzymes which help us to absorb the nutrients in our food ...so as you can see this smoothie packs one big nutrition punch to start you off in your day.

Serves: Prep time: Heres what you need:

2 Less than 5 minutes

3 kale leaves 2 apples, cored and sliced 3 dates 1 cup pineapple 2 tsp fresh ginger 2 tsp cinnamon Juice and flesh of 2 lemons 2 litre of water 1 tbsp ground flax seeds Pinch turmeric Big pinch of spirulina, optional

Heres what you do...


:: Wash the kale and apples :: Put all ingredients into a liquidizer jug with the exception of the flax seeds. :: Blend until smooth :: Pour into a glass and add the flax seeds stir well and drink immediately *Alternatively you can put all ingredients into a liquidizer jug (e.g. a Vitamix), add water and blend until smooth, then put through a sieve if you dont like bits in your juice, otherwise keep them in and enjoy the extra fibre.

Chefs Tip:
Do add ingredients that make your mouth water too e.g., prefer pears to apples, then switch them in. Cant find kale in the supermarket? Spinach works really well too.

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High Energy Smoothie


If you havent gotten around to trying maca, youll find it in your local health food store or widely available online. Its a superfood from Peru, traditionally used by Native Indians for thousands of years, and it grows at high altitudes. Its high in protein plus it contains magnesium, calcium, iron, phosphorous as well as vitamins B, C and E ...a good tonic for the adrenal glands too, and its adaptogenic, which means that if something is out of balance, then it will restore balance.

Serves: Soaking time: Prep time: Dehydration time:

2 n/a Less than 5 minutes n/a

Heres what you need:


1 cup nut milk (page 15) 1 cup water 1 ripe banana 2 tablespoons rolled oats ! cup berries 1 teaspoon maca, optional Pinch cinnamon " teaspoon vanilla essence and: 2 tablespoon ground flax seeds

Heres what you do...


:: Put all ingredients with the exception of the ground flax seeds and flax seed oil into a liquidizer and blend until smooth :: Pour into a glass and stir in the ground flax seeds :: If you dont have a liquidizer, then buy sugar free smoothie from a supermarket along with the ground flax seeds and mix in a glass.

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11

Cinnamon Raisin Chia Pudding


This is a perfect breakfast thats easy to put together and seriously good on taste. Chia seeds are rich in Omega 3 oils, a nutrient many of us are deficient in. You may find that the raisins make the pudding sweet enough already, but if you need a little extra sweetness, experiment with coconut palm sugar, agave nectar, maple syrup or raw honey.

Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:

8 n/a n/a Less than 30 minutes

1 cup almond milk (page 15) # cup chia seeds 1 teaspoon raisins Big pinch cinnamon Your favourite sweetener*, to taste

Heres what you do


:: Combine the almond milk, chia seeds, raisins and cinnamon and allow to sit for 15-20 minutes :: Sweeten to taste

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Super Food Granola


Oh so good breakfast option thats sweet without any need for a sweetener! Buckwheat, and goji berries are complete proteins and along with the omega oils in flax, sesame and pumpkin seeds, youll feel fuller for longer. Cinnamon keeps blood sugar levels stable too ...so all in all a happy, healthy combination!

Serves: Soaking time: Prep time: Dehydration time: Heres what you need:

4 20 minutes Less than 20 minutes c8 hours

1 cup buckwheat groats 1 cup flaxseeds ! cup sesame seeds " cup raisins " cup goji berries " cup pumpkin seeds ! teaspoon cinnamon (to taste) 1 teaspoon vanilla essence 2" cups water

Heres what you do...


:: In a mixing bowl, combine all the ingredients with the exception of the vanilla essence :: Add the water and vanilla essence and mix again :: Leave to stand for 20 minutes.! Youll see the axseed absorbs the water and makes the!mixture glutenous. Then, there are two ways dependent on equipment you have: If you have a dehydrator, heres what do do... :: Spread the mixture evenly onto a ParaFlexx sheet :: Dehydrate at around 104 degrees for c4 hours :: Remove from the dehydrator and ip over, then return and dehydrate for a further c4 hours :: When you have a dry crisp top, ip over and continue to bake until both sides are crisp.] Conventional oven... :: Spread the mixture evenly onto a baking sheet or some grease proof paper. :: Place in a conventional oven at a low temperature (some go as low as 90 degrees), but play with yours experiment if youd rather not invest in a dehydrator quite yet :: Bake gently and keep checking back to see how its going :: When you have a dry crisp top, flip over and continue to bake until both sides are crisp.

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Bircher Muesli
This is a great option for a speedy breakfast that you can prepare the night before. Rushing out the door and no time to sit down for breakfast? Easy, just spoon some into a watertight container and eat when you get to the office! If you have favourite fruits, nuts and seeds, do add them ...there are endless variations to create!

Serves: Soaking time: Prep time: Dehydration time: Heres what you need:

2 Overnight Less than 15 minutes n/a

1 cup rolled oats 6 dried dried apricots, finely chopped 3 tablespoons raisins 2 tablespoons of your favourite nuts, chopped 2 tablespoons mixed pumpkin and sunflower seeds 1 dessert apple, washed and unpeeled " teaspoon vanilla extract Big pinch of cinnamon, to taste Nutmeg, optional/to taste 2 cups nut milk To serve: :: 2 tablespoon ground flax seeds :: Berries, banana, pineapple, optional

Heres what you do...


:: Combine the dried ingredients in a bowl :: Grate the apple and add to the bowl :: Add the spices and vanilla extract :: Then cover with the milk :: Place in the fridge overnight :: Spoon into breakfast bowls, and stir in the ax seed

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Nut Milk
This nut milk is easy to make in small quantities so you have it fresh every time you need. For a faster alternative, oats and hemp seeds dont require soaking so their milks are super-quick to make. Additionally a speedy option on the nut front, is to blend 2 tablespoons nut butter, with the water, dates, essence and coconut oil.

Serves: Soaking time: Prep time: Dehydration time:

4 Overnight Less than 10 minutes n/a

Heres what you need:


1 cup of raw nuts of choice; almonds, cashews work really well 2 cups of water, filtered 2 dates (to taste) 1 teaspoon vanilla essence 1 teaspoon coconut oil

Heres what you do...


:: Soak the nuts overnight in water, then drain and rinse :: Add all the ingredients to a high speed blender :: Liquidize until smooth :: At this point you can strain out the pulp using a muslin bag - but its delicious if you use it without straining and you get all the fibre!

Chefs Tips:
This milk stores well in the fridge in a sealed container, preferably glass, for 2-3 days

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Veggie Bacon
Vegetarian or vegan and missing bacon? This is the perfect recipe to end all bacon cravings. I had actually used this marinade to coat and dehydrate smoked almonds but it works well with aubergine too and its perfect Sunday breakfast with raw crackers, tomatoes and lettuce for a very special guilt-free BLT.

Serves: Prep time: Marination time: Dehydration time:

4 c20 minutes Overnight c12 hours (depending on local temperatures, humidity etc)

Heres what you need:


1 medium sized aubergine/eggplant 1 teaspoon smoked paprika 1 teaspoon chipotle pepper paste 2 tablespoons extra virgin olive oil 2 tablespoon your favourite liquid sweetener; agave nectar, honey, maple syrup

Heres what you do...


:: Combine the olive oil with the paprika, chipotle paste and sweetener of choice Then, :: Using a vegetable peeler slice the aubergine downwards so you get thin strips, c$ thick :: Dip the slices of aubergine into the marinade so that coverage is consistent :: Place in a baking tray and over any remaining marinade :: Allow to sit overnight so that the aubergine absorbs the juicy spices Then: :: If you have a dehydrator, set to 118F degrees :: Place the bacon on a Paraflexx sheet :: Dehydrate for c12 hours, until crisp

Dont have a dehydrator?


Just choose the lowest setting on your oven and place the bacon on a baking sheet/grease proof paper, for c8-12 hours ...and keep checking as cooking time will depend on your oven
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Lunches and Suppers

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Nut Cheese
Pine nuts and cashew nuts work really well in this recipe.

Serves: Soaking time: Prep time: Dehydration time: Heres what you need:

4 2 hours Less than 20 minutes n/a

! cup your cashew nuts " cup water 1 teaspoon nutritional yeast* 1 teaspoon smoked paprika, optional Lemon juice Pinch salt (optional) To serve: Your favourite chips, crackers, crudits ...or try an open sandwich using a raw cracker ...smother on the cheese, and top with your favourite vegetables, leaves and/or jalepeos

Heres what you do...


:: Pop the cashew nuts into a bowl and cover with filtered water for two hours :: Rinse the nuts and add them to a liquidizer or food processor and blend until smooth. :: Add the remaining ingredients and pulse. :: Garnish to taste

Multiple Mouthwatering Options!


You can create so many different flavours using this base recipe. Go for your traditional favourites and use ingredients including: Chives Chili peppers Olives Onion Sun dried tomatoes Pepper Red bell pepper Jalepeos and dried crushed chillies Black pepper Fresh herbs *Nutritional yeast isnt a raw food, but it is used in raw and plant based dishes because it has a cheesy flavour. Its also rich in vitamin B12 which is sometimes lacking in a plant based diet.

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Hummus
Sprouted legumes are widely available in supermarkets now, from Whole Foods Market to those on high street, which makes it quicker and easier to whip up a batch of this delicious raw version of a classic dip. So good, youll never buy the conventional variety again!

Serves: Soaking time: Prep time: Dehydration time:

2 n/a Less than 15 minutes n/a

Heres what you need:


1! cups sprouted legumes; chickpeas, lentils, aduki beans all work well 4 tablespoons tahini 2 tablespoons extra virgin olive oil 1 lemon, juiced To serve: Your favourite chips, crackers, crudits

Heres what you do...


:: Add all the ingredients to a food processor and pulse until smooth (or coarse, depending on the way you like it!)

Chefs tip...
Replace the legumes with fresh broad beans for a lovely alternative

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Salsa
Serves: Soaking time: Prep time: Dehydration time:
2 n/a Less than 20 minutes n/a

Heres what you need:


1 cup fresh tomatoes 1 small red onion 1 mild chillies, to taste 3 tablespoons fresh coriander, nely chopped 1 lime, juiced Pinch fresh ground black pepper Salt, optional/to taste

Heres what you do...


:: Finely chop the tomatoes, onion, chillies and place in a bowl :: Add the lime juice, coriander and seasoning

Chefs Tip:
For a delicious alternative to conventional tomato salsa, switch the chopped tomatoes with pineapple, or mango

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20

Holy Guacamole!
Avocados often get a bad rap, but our bodies need good fat to function properly. Theyre widely available throughout the year and a great plant source of butter. Rich in monounsaturated fat which has been linked to reducing cholesterol, theyre also a good source of potassium which is known to reduce blood pressure along with vitamin B6, folate, vitamin C and believe it or, theyre a great source of dietary fibre too!

Serves: Soaking time: Prep time: Dehydration time:

2 n/a Less than 15 minutes n/a

Heres what you need: 1 ripe avocado ! lime, juiced ! fresh chili, seeded and chopped, to taste 1 fresh tomato, chopped ! clove garlic, chopped 1 tablespoon fresh coriander/cilantro leaves, finely chopped Freshly ground black pepper, to taste and, your choice of vegetable crudits, raw crackers, crisp bread, tortilla chips, oatcakes etc

Heres what you do :: Halve and stone the avocados and then scoop the flesh into a bowl :: Add the lime juice along with the chili, garlic and coriander :: Mash with a fork to a consistency that you love just the way you like it (and if you like it really smooth, pop it in a blender or food processor) :: Taste it, and add pepper and more chili if you think it needs :: Serve with your favourite veggie sticks, corn chips or crackers

Chefs tip:
Guacamole is best eaten same day as you make it, but if youre not eating it right away, pop into an airtight container, drizzle with a little lemon juice and chill until you need

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21

Corn Chips
I love this recipe! These chips go great with guacamole, salsa, cheese ...and they add a perfect crunch to a salad too.

Serves: Soaking time: Prep time: Dehydration time:

2 n/a Less than 15 minutes c8 hours

Heres what you need:


2 cups corn, fresh, or frozen, but thawed 1 cup flax seeds 1 yellow bell pepper 2 limes, juiced ! red onion, finely chopped 1 clove garlic 1 teaspoon paprika 1 fresh jalepeos chili, chopped, optional Pinch salt, optional

Heres what you do...


:: Pop all ingredients into a high speed blender and pulse until smooth :: The add the ax seeds and pulse again until well combined :: Spread onto a Paraexx sheet using a wet spoon so that you have a thin layer across the sheet :: Dehydrate at 140F for one hour, then reduce to 115F for c5 hours, then, :: Flip over on to a second Paraexx sheet and dehydrate for another 1-2 hours until the mixture is dry and crispy

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22

Almond Miso Wraps


These wraps are easy to make and a perfect alternative to high carb options. Theyre filling too, and if you have the almond miso spread left over, just save in a glass jar and its good for c2 days so you have it ready for the next time you want to make your tastebuds happy.

Serves: Soaking time: Prep time: Dehydration time:

2 Overnight Less than 20 minutes n/a

Almond/Miso Paste :: Heres what you need:


1 cup almonds, soaked overnight 1 teaspoon miso paste Juice of half a lemon 1 clove garlic 1 tablespoon (hulled) hemp seeds " cup filtered water

The Wraps :: Heres what you need:


1 cucumber ! red pepper ! yellow pepper 1 big handful rocket/arugula leaves ! avocado Fresh coriander/cilantro leaves 1 tablespoon of your favourite sprouts; lentils, aduki beans, alfalfa, broccoli

Heres what you do


:: Drain and rinse the almonds and pop into a blender :: Add the remaining ingredients and blend until smooth :: Thinly slice the cucumber length ways :: Place flat on a board and add 2 teaspoons of almond/miso spread, then add the coriander leaves, avocado, rocket, red and yellow bell peppers sprinkle with sprouts :: Roll and secure with a cocktail stick :: Eat consciously and enjoy

Chefs tip:
The filling works well using red cabbage leaves as a wrap too
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23

Courgette/Zucchini Pasta with Superfood Pesto


Serves: Soaking time: Prep time: Dehydration time:
2 n/a Less than 25 minutes n/a

Heres what you need:


2 courgette 2 tablespoon sun dried tomatoes 2 tablespoon pine nuts

and for the Superfood Pesto:


" cup olive oil 6-8 basil leaves 2 tablespoons hulled hemp seeds ! teaspoon spirulina/chorella/wheatgrass powder, optional

Heres what you do


:: Using a vegetable peeler, slice the courgette/zucchini downwards to create thin strips ...the quicker you cut, the thinner the slice. :: Pop the olive oil, basil leaves, hemp seeds and green powder in a liquidizer jug and blend until smooth :: Combine the pesto with the pasta so that coverage is even :: Stir in the chopped sun dried tomatoes and top with the pine nuts

Time saving tips:


Dont have time to make pesto? Just pick up a fresh pot from the supermarket, and stir in green powder(s) and hemp seeds, or have it without, you get to pick Prefer spaghetti shaped pasta ...then maybe its time to invest in a Spiralizer.

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24

Rocket/Arugula salad
Serves: Soaking time: Prep time: Dehydration time:
2 2 hours Less than 15 minutes n/a

Heres what you need: The salad:


2 handfuls rocket/arugula 1 pear, cut into shavings with a peeler ! cup pumpkin seeds, soaked for 2 hours ! cup dried cherries or cranberries

The dressing:
2 lemons, juiced 1 tablespoons raw honey " cup extra-virgin olive oil Pinch sea or Himalayan salt, optional Fresh ground black pepper 4 fresh mint leaves

Heres what you do... The salad:


:: In a large mixing bowl, gently toss the greens with the pear with enough dressing to coat. :: Sprinkle with pumpkin seeds and dried cherries. The dressing: :: Juice the lemons and combine with the honey, herbs, oil and seasoning :: Drizzle over the leaves

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25

Quinoa Tabouleh
1 cup quinoa yields 2 cups sprouted quinoa, so this quantity makes enough for supper one night and then lunch the next day

Serves: Soaking time: Prep time: Dehydration time:

2 Overnight Less than 25 minutes n/a

Heres what you need:


1 cup of quinoa " cup lemon juice 3 tablespoons olive oil 1.5 teaspoons sea salt 3 medium tomatoes finely diced 2 green onions very thinly sliced 2 bunches parsley, finely chopped 1 handful mint leaves, finely chopped

Heres what you do...


:: Soak quinoa overnight in water and then drain and rinse it in a fine mesh colander. :: Allow it to sit in the colander, draining over a bowl and cover with a clean towel overnight. :: Rinse and drain once again in the morning and then allow the quinoa sprouts to dry so that they absorb the dressing (they will continue to sprout too). :: In a medium bowl mix the quinoa and the lemon juice, olive oil and sea salt. Stir in the remaining ingredients before serving.

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26

King Kale Salad


Kale is king of nutrition in the green leaf department, and this salad is not only quick and easy to make, its high on taste factor too.

Serves: Soaking time: Prep time: Dehydration time:

2 n/a Less than 30 minutes n/a

Heres what you need:


3 kale leaves ! cup bell peppers, diced ! avocado, roughly chopped 6 cherry tomatoes, halved 1 tablespoon parsley 1 tablespoon red onion, finely chopped ! mango, diced 1 lime, juiced ! tablespoon extra virgin olive oil Pinch cayenne pepper, to taste Sea salt, to taste

Heres what you do


:: Wash, peel, dice and chop the vegetables and fruit :: In a mixing bowl combine the kale with lime juice, oil and salt ...ensure its well covered because you want the combo of juice and oil will soften it :: Leave to stand for c20 minutes or until the kale has wilted :: Add all remaining ingredients and combine well :: Serve and enjoy!

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27

Heaven in a Salad Bowl


The flavour combinations are mouthwatering, and its quick and easy to put together which makes it a keeper! Dont like pak choi? Replace it with rocket, or lambs lettuce ...whatever gets your mouth watering!

Serves: Soaking time: Prep time: Dehydration time:

2 n/a Less than 20 minutes n/a

Heres what you need: For the salad:


2 heads of pak choi, chopped 1 nectarine, chopped 1 tiny red onion (or a quarter of a big one), chopped ! cup of sprouted legumes (choose your favourites), rinsed 1 cup cucumber, chopped 2 tablespoons fresh coriander 1 beet, peeled and chopped ! punnet fresh raspberries 1 tablespoon sunflower, chia and pumpkin seeds

For the dressing:


A big glug extra virgin olive oil A generous squeeze of lime juice Garlic, to taste Black pepper, to taste

Heres what you do...


:: Combine all ingredients in a large salad bowl :: For the dressing, pop all ingredients in a jam jar, screw the lid tightly and shake well, then pour over the salad

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28

Mushroom Stroganoff with Mash


Serves: Soaking time: Prep time: Dehydration time:
2 Overnight Less than 35 minutes n/a

The Stroganoff :: Heres what you need:


10 closed cap mushrooms, finely chopped 1 red pepper, finely chopped or grated ! cup fresh basil leaves chopped 2 garlic cloves, crushed 3 tablespoon olive oil 2 lemons, juiced 1 tablespoon Braggs Liquid Aminos 1 tablespoon raw apple cider vinegar 1 cup walnuts (soaked for 1 hour), finely chopped

The Cauliflower Mash :: Heres what you do...


1 small cauliflower, chopped 1 cup cashews (soaked for 1 hour) 1 cup water 2 tablespoons extra virgin olive oil 2 tablespoons lemon juice 1 clove garlic, minced 1 teaspoon paprika Salt and pepper to taste

The Stroganoff :: Heres what you do...


:: Add the mushrooms and pepper to a bowl :: Liquidize the olive oil, lemon juice, garlic, Braggs Liquid Aminos and vinegar :: Pour over the mushrooms so that theyre well coated and leave to marinate overnight :: Drain and rinse the walnuts and combine with the mushrooms

The Cauliflower Mash :: Heres what you do...


:: In a food processor or liquidizer, blend the cashews and water to make a creamy paste :: Add the cauliflower and blend until you have a creamy paste :: Add the remaining ingredients and pulse until well combined attitudetofood.com!
29

Vegetable and Lentil Chilli


This is a great recipe if you want to spice things up a little and create some heat. If you forget to soak lentils, just pop along to your local health food store and pick up some sprouted lentils...

Serves: Soaking time: Prep time: Dehydration time: Heres what you need:

2 n/a Less than 15 minutes n/a

! cup green lentils, soaked overnight, rinsed and drained " large sweet onion, finely diced 2 large carrots, diced 1 cups mushrooms, diced 1 tablespoons Braggs Liquid Aminos 6 sun dried tomatoes 1 tablespoons olive oil 2 dates 2 medium ripe tomatoes 1 tablespoon raw apple cider vinegar 1 teaspoon chili powder A pinch of cumin powder 1 tablespoon fresh coriander To serve: Cauliflower rice, page 31

The Chilli :: Heres what you do...


:: In a large bowl, stir together the carrots, onions and mushrooms. Add the lentils. :: In a separate bowl, whisk together the oil and liquid aminos then pour over the carrots, onions and mushrooms :: To make the chilli sauce, blend the sun dried tomatoes, fresh tomatoes, dates, apple cider vinegar and chilli and cumin powder until smooth :: Pour over the vegetable/lentil mixture and stir :: Garnish with fresh coriander

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30

Cauliflower Rice
Heres what you need:
1 small cauliflower

Heres what you do...


:: Using a food processor with an s blade, pop the cauliower into the jug, close the lid and pulse until the cauliower resembles rice.

Chefs Tip:
This rice works really well with parsnip too!

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Vegetable Curry
Serves: Soaking time: Prep time: Dehydration time:
2 n/a Less than 30 minutes n/a

Heres what you need:


1 cup cashews 1 cup water 2 tomatoes, chopped 10 sun dried tomatoes, soaked 10 mins ! avocado ! red onion, finely diced 1 inch piece of ginger, grated 1 teaspoon cayenne pepper 1 teaspoon paprika 1 teaspoon turmeric 1 teaspoon cinnamon 1 Tablespoon olive oil 1 clove garlic, minced 1 tablespoon fresh coriander to garnish, chopped To serve: Cauliflower rice, page 31

The Curry :: Heres what you do...


:: In a blender put 1 cup cashews and 1 cup water. Blend well until thick and creamy :: Add all the remaining ingredients. Pulse so they dont become a puree :: Serve with cauliflower rice :: Garnish with the coriander

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Lasagne
Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:
Cashew Nut Cheese (page 18) Mushroom Stroganoff (marinated without the liquid aminos, page 29) Marina Sauce: 1 cup tomatoes, chopped 1 dates, pitted 6 sun dried tomatoes, soaked 2 tablespoons olive oil 1 cloves garlic, to taste ! tablespoon basil leaves, chopped Pinch of cayenne pepper 1 tsp sea salt Heres what you do: Place all the ingredients in a food processor and blend until smooth Hemp Seed Pesto (page 24)
2 Overnight Overnight Around 60 minutes

Additionally:
1 round courgette 2 tablespoons extra virgin olive oil Salt, pinch ! lemon, juiced Pine nuts and chopped basil leaves for decoration

Assembly, heres what you do...


:: Finely slice the courgettes and marinate in the olive oil, lemon juice and salt for 10 minutes :: Assembly begins with the first layer of courgette :: Then add some mushrooms, followed by cashew nut cheese, then the marina sauce, and lastly the pesto :: Repeat and decorate the top layer with pine nuts and basil leaves

Chefs Tip:
If youre unable to nd round courgettes standard long ones, and cut length ways and assemble so that you create a rectangle lasagne
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Desserts

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A word on Sweeteners...
Refined sugar is generally recognised as being something we need to get out of our diets, but that doesnt mean we have to give up chocolate! There are several alternatives which are equally sweet, without an after taste. The key is to use one that you enjoy, not that youre using just to be healthy.

Agave Nectar
This is sold in many supermarkets and health food stores and generally recognised to be 30% sweeter than normal table sugar, with a lower GI and so lesser effect on blood sugar levels. Its currently receiving criticism though for containing high levels of fructose and so its wise to use sparingly. Theres also suggestion that its impossible to extract the nectar from the Agave plant without high temperatures, and so debatable whether its possible to buy it in a raw form.

Maple Syrup
Maple syrup isnt a raw product, as again, high temperatures are used in the production process, but it does have a lovely taste and its works well in these recipes.

Raw Honey
Is the only sweetener available in a truly raw form. If youre vegan though, youre likely to want to exclude it on grounds that the bees make honey for themselves, and then we take it. Like refined sugar and maple syrup, it doesnt have a low GI, but it does contain several nutrients such as B vitamins, particularly B2 and B6 iron and manganese. Honey is also anti-bacterial, anti-viral and anti-fungal, dependent on the quality of your source.

Coconut Palm Sugar


Again not considered a raw product, but it does have many benefits including a low melting temperature, plus it contains many nutrients including potassium, magnesium, zinc, iron, phosphorus, nitrogen and sodium ...all of which are necessary for good health.

Stevia
Is a plant native to South and Central America with a naturally low GI and it literally has no affect on blood sugar levels. It has a distinct taste so you might want to use a little in a small batch before making larger quantities.

Date Syrup
Dates provide a significant source of dietary fibre and antioxidants along with vitamin A, iron, potassium, calcium, manganese and copper. Youll find the syrup in most health food stores and its easy to make at home too ...just blend dates and water to the consistency you need, and voila!
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Summer Fruit Tart with Almond Cream


The ingredients in this tart are amazing together and the spices give a lovely rich taste that reminded me of Christmas pudding when I first made it. Its great with other fruits aswell ...dessert apples, for instance, make a delicious version of a conventional apple pie too.

Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:

8 Overnight Overnight Less than 30 minutes

For the crust: 2 cups almonds, soaked overnight 2 cup dates 1 tablespoon coconut oil (optional) For the filling: 4 cups mix berries Juice of 1 lemon Juice of 1 orange Zest of quarter of an orange Pinch of cinnamon (to taste) Pinch of nutmeg (to taste) Pinch of cloves (to taste) Sweetener, to taste For the cream: 1 cup almonds, soaked overnight ! cup filtered water, inc. the excess juices from the fruit 3 dates

Heres what you do...


For the crust: :: In a food processor, chop the nuts until fine :: Add the dates and pulse so that theyre mixed well with the chopped almonds :: Pour the mixture into an 8: cake tin and press so that it covers the base consistently and evenly. Push up against the sides to achieve the traditional pie base shape. For the filling: :: Add the berries to a bowl along with the citrus juices and rind. Leave overnight to marinate :: Then when youre ready to put the tart together, drain the berries, and add the spices :: Spoon onto the nut and date base For the cream: :: Add all ingredients to a liquidizer and blend until smooth, thick and creamy
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Chocolate Brownie with Raspberry Coulis


The combination of chocolate and raspberries is always a winner and this is no different ...except unlike conventional recipes, this is guilt-free because raw chocolate is a rich source of vitamin C, magnesium, chromium, tryptophan and serotonin, along with fibre, copper, iron ...so these tasty little brownies really do pack a nutrition punch!

Serves: Marinating Time: Soaking Time: Prep time:


Heres what you need: For the brownies:

8 n/a n/a Less than 30 minutes

! cup of raw ground nuts ! cup pitted dates " cup almond butter 3 tablespoons cocao powder 1 tablespoon coarse coconut flour 2 tablespoons of your favourite liquid sweetener (to taste) For the coulis: 1 cup raspberries ! cup water 1 tablespoon agave nectar, raw honey or maple syrup, to taste Pinch of cinnamon " teaspoon vanilla essence

Heres what you do The Brownies: :: Place the dates in a food processor or blender and process until finely ground :: Add the remaining ingredients :: Press firmly into a 4 x 4 inch square pan, or shape by hand into little brownie shape blocks, whichever you prefer, and chill in the fridge, or shape by hand as you wish The Coulis: :: Put the raspberries in blender with the water and sweetener, cinnamon and vanilla, and blend until smooth

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Lemon Ice Cream


Serves: Marinating Time: Soaking Time: Prep time:
2-4 n/a Overnight Less than 30 minutes

Heres what you need:


2 cups cashews, soaked, drained and rinsed 1 16oz can full-fat coconut milk ! cup lemon juice 2 tablespoons lemon zest 3 tablespoons creamed coconut (sometimes referred to as coconut butter) ! cup liquid sweetener of choice; e.g., maple syrup, honey, agave nectar 1 teaspoon vanilla extract 1 teaspoon lucuma, optional

Heres what you do


:: Gently melt the coconut oil and the creamed coconut :: In a food processor (or blender), add the lemon juice, lemon zest, cashew nuts, liquid sweetener, until the mixture is smooth :: Add the remaining ingredients and pulse to combine consistently :: Pour the mixture into an ice cream maker and follow the manufacturers instructions* :: Then pop into a shallow dish and place in the freezer to set (c1-2 hours)

Chefs tip:
if you dont have an ice cream maker, you can pour the mixture into a shallow dish, and stir every 10 minutes for the first hour, then leave to set. The outcome will depend on your freezer, and you may need to leave out for 10-20 minutes before serving

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Chocolate Pudding
Serves: Marinating Time: Soaking Time: Prep time: Heres what you need:
1 perfectly ripe avocado " cup cocao powder " cup liquid sweetener of choice; maple syrup, raw honey, agave nectar " almond milk " teaspoon vanilla extract Pinch of cinnamon Pinch of salt, optional
2 n/a n/a Less than 15 minutes

Heres what you do...


:: Pop all ingredients into a blender and liquidize until smooth :: Drizzle with chocolate sauce (optional, but very very delicious!), page 40

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Chocolate Sauce
Quantity: Prep time:
1 cup Less than 15 minutes

Heres what you need:


4 tablespoons coconut oil, gently melted 2 tablespoons liquid sweetener of choice; e.g., maple syrup, agave nectar, raw honey ...to taste 2! tablespoons cocao powder ! teaspoon vanilla extract

Heres what you do...


:: Gently melt the coconut oil :: Stir in the ingredients and combine ensuring the mixture is smooth

Chefs tip
If youre not a fan of coconut, switch the coconut oil with cocao butter

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No Bake Energy Slices


Quantity: Soaking time: Prep time:
20-25 pieces Overnight Less than 15 minutes

Heres what you need:


1 cup raw almonds, soaked overnight and drained 1 cup dates ! cup raisins " cup raw nut butter " teaspoon cinnamon " teaspoon ground cardamon (to taste) " teaspoon vanilla extract

Heres what you do...


:: In a food processor fitted with the s blade, grind the nuts until finely ground :: Add the raisins, dates, and spices and grind to a fine meal :: Add the nut butter :: Line a small baking dish with grease proof paper or cling film :: Press the mixture in to the dish :: Serve with cashew nut cream (page 36) or chocolate sauce (page 40) ...or both!

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Hot Chocolate
Serves: Soaking time: Prep time: Heres what you need:
1 cup cashew nuts, soaked for 30 minutes 4 cups water (2 cups cold, 2 cups hot) 4 pitted dates, soaked for 30 minutes " avocado 2 tablespoon cacao powder 1 tablespoon sweetener of choice, e.g., agave nectar, honey
2 30 minutes Less than 15 minutes

Heres what you do...


:: Soak the nuts in filtered water overnight :: Rinse in clean water, drain and blend with 2 cups water :: Pour all the milk back into blender and add the rest of ingredients :: Liquidize until smooth, then add 2 cups of hot water

Chefs Tip:
Add a pinch of cayenne pepper for extra warmth

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