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
Preface 5
Introduction 7
Chapter1: The ABC';of2aw 9

C hapter2: U sing This Book 15
Chapter3: Exciting 5alad5 19
Chapter4: M arinades& OtherW etstuff 33
C hapter 5: super sim ple soups 43
Chapter 6: Dip This.D ip That 51
Chapter7: Dehydration Forthe Road 61
Chapter8: Alm ost EffortlessDesserts 71
Resourceg 85
Recipe Index 89
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 otherplant-
eaters. 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 willre-
experience 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
)= Food Processor %çt.fx
!J
1
3
n:
zl
L'
a
.
B
'.
f
'k .4 = Bj
ender ê
s
x #.
uo. '-vo'
z= Dehydrator
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 rllw 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
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

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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
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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.
&'
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)lXSTAXT RAxcl-lDRESSIXG
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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.
q l'i
,'u
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.
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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

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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.
&
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)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

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
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;,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
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,
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
Serve atop fresh crunchy bean sprouts or m ake V egetabie
Kahobs(page 66).

L'
'
o*
'u4m M ARI
XARA M ARIXADE
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
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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 PlE
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
<tM ASH ED POT ATO ES'':
2 cupschopped cauliflower
2/3 cup raw cashew gormacadam ias.soaked 30 m in.
W cup lemonjuice
2 Tb.olive oil
1clove garlicvorW tsp.garlic powder
1tsp.rosemary orItalian seasoning
5altand pepperto taste
M arinate vegetables in olive oil Nam a Shoyu,red w ine garlic

and black pepper foratleast 1 hour or overnight. To create a
sm oother sauce,blend the m arinade liquidsw ith the sun-dried
tom atoes and re-toss with the vegetables right before
assem bling the pies.
To m ake the Gm ashed potatoes'',grind the nuts in a food
processor,then add the cauliflow erand the restofthe
ingredients. Process untilsm ooth. Scrape the sides ofthe
processor with a spatula to ensure uniform blending.
Assem ble the pies in individualtins,orlayered in sm all
bowls,with the Gm ashed potatoesfon top ofthe m arinated
vegetables. Allow the ingredients to reach room tem perature
or heatin a w arm oven for 1 hour before serving. G arnish
with paprika and parsley,or fresh hotpeppers ofyou rchoice.
- -
o #Y+G y
E
.
' ' ' i' '
..''
RAW FCIO DS FOR BUSY PFOPLF

C H A PTER 5:
JU PER JIM PLE
JO U PS
Raw soups are super flavorful and they can easily be warm ed.
To warm a raw soup,use a double boiler so the tem perature
willrise slowly. Stirring often,warm the soup untilitreaches
no m ore than 119 degrees on a therm om eter,or untilitis
w arm to the touch .
Ilike m aking raw soups because they're fast and generally
easy to m em orize. There are soups forevery m ood and
occasion,from lightcucum ber soups to rich alm ond soups.
Som e,like Borscht and Chunky Tom ato Chili sim ply beg for
creativity.
Once you try a11the soups in this section you'llbe really
good friendswith yourblender!
/?,AW JTO ODS FoffBI

JSY PFOPLF
44 RAW FOODSFORBUSYPECPLE
(& Mlso AtMoxo soup
. 4 quick eru-w rrle boost,and easy ftlm entorize.
1Tb.unpasteurized m iso ofyourchoice

1
ZzTb.raw almond butter
1cup w arm orhotwater
% cupchopped vegetablesormushrooms(optional
)
1chopped scallion,garnish
The vegetablesw illsoften ifyou allow them to steep in hot

water before stirring in the m iso and nutbutter.
'
*
'
Gt.).
)'
éy,ajcs Auuoxo joup
..
.... t.
2
These are bestw arm ed,and served Lz/ïfh a Iflp/z!salad.
I
/4 cup raw almond butter
1cup w ater
2Tb.lemonororangejuice
1Tb.Nama shoyu
2 Tb.honey oragave syrup,or3 pîtled dates
2 scallions.minced
Cayenne.orchopped hotpeppers,to taste
NUTTY BROCCO LIO R CAULIFLOW ER SO UP:

Add 2 cupschopped broccoliorcaulitlower
Om itsweetener.and add 1
/1tsp.curry powderorcum in
lfyouYe using a w hisk to Inake this soup,m ake sure the

alm ond butter is atroom tem pel-ature. lfyou'
re using dates
or the broccoliorcauliflower,youh llwantto use a blender.
RAW FOODS FOR BUSYPEOPLE 45

& y.
,
g
-.
y,CREAMY AVOCAoo joup
Avocado = 51n00th +Satisfying
2 Iarge avocados
l
Z2cup w ater
3Tb.lemonjuice
1clove garlic.or1
4 tsp.garlic pow der
Salt.orBragg'sliquid aminos,to taste
2 Tb.ltalîan seasoning
CITRUSJOUP:Add 1cup orangeJuice+ 1tsp.jalapeno

M EXICAN JOUP: O mitltalian geajoning;add li tip. each cumin and
blackpepper,1tsp.minced jalapeno and 2Tb.minced red onion
GREEM SO UP:Add 1l
/acup chopped spinach O R broccoli
Com bine a11ingredients,and w hisk or blend untilsm 00th . If
using broccoli you'llwantto use a blender.
Cv
'
k
é)co o L CUCU M BER 5O UP
.o
sAs
'
fxfscrisp,refreshing soup Ltpfl?soot/'
tepourdfgestfon.
2 Iarge cucumbers,peeled,seeded and chopped
W cup Iemonjuice
1tsp.salt,orto taste
W aterto thin
2 Tb.raw tahini,or1avocado (optional
)
1scallion.chopped
W cup fresh m intordill
C om bine allexceptthe scallions and herbs, and w hip u ntil

sm 00th. Add the scallions and herbsand pulse blend, leaving
the greens in sm allpieces.
46 RAW FOOD%FORBUSY PEOPLE

Q'
;
.@.
vz'TANGY FRUIT joUps
qnpfruitcclrtbe usedforsoup,'z/if/za bitoffresh rrlïut.
x
Add nutbuttcrortahinifora richerbase.

EZ FRUIT SO UP:
!#zcup applejuice 0 R 1whole apple.chopped
1-2 cupsorangejuice
W cup chopped freih m int
Chopped hotpepper;to taste(optional)
2Tb.raw tahini.almond orcashew butter(optional)
REAL FRUIT SO UP:

Add 2 cupsfruitofyourchoiceto EZ Fruitsoup:
W ALDO P.F SO UP:

U5e 2 Tb.cashew butterortahiniw ith EZ FruitSoup
Add 2 Tb.honey or3 softdates
Add 2 stalksofceler'y
Add W cup each chopped parsley and scallions
FRUIT-FO R-DINNER JO UP:

Add 1cupfreshcarrot/celery/beet/pepperjuiceto EZ Fruitsoup
Add 1fresh tomato.diced,and Saltto taste
Blend orwhisk thetahiniornutbuttersfirst,with tl7ejuice,

hefore adding the restofthe ingredients. Ifusing a whisk it's
hestifyournutbuttersandjuicesare atroom tem perature.
Floatpieces ofthe fruitofyour choice,orwhole berries,in the
soup. Ifusing hotpeppers,acld consenratively and allow to
m arinate atleastone hourin the refrigeratorbefore aclding
1'11L(281et!.
Garnish with fresh m int.
RAW FOO DS FO R BUSY PEOPLE

ï#w)
'FREJH TOMATO soups
Use organic,tipe tom atoes. These recipes build on each other
SO #0N CfltlS/JJ/Simp lqh OrW tCrflzv.
REALTO M ATO 5O UP:

4 m edium tom atoer
1stalk celery
/2bellpepper,chopped
2 Tb.fresh balil.or1tsp.ltalian Seasoning
2 tsp.lemon juice
Salt.cayenne,and minced hotpeppersto tarte
CREAM O FTO M ATO JO UP:

Add 1avocado and 2 trp.m aple oragave syrup
GO-GO GAZPACHO :
Blend adash ofcidervinegarw ith the RealTomato soup
Jtjrin m inced zucchini.bellpeppersand parsley
CHUNKY TOM ATO CHILI:

Blend 1cup BBQ sauce(page40)withtheRealTomato Joup
Blend in 2 tsp.chilipow der,orhotpeppersto tarte
M ix in chunksofzucchini.bellpeppersand green beans
Com bine al1ingredients ofthe RealTom ato Soup in a blender

and puree untildesired consistency.
For the Cream ofTom ato,G azpacho,or Chili,biend thc
avocado and syrup,the vinegar,or the Barbecue Sauce and
chilipow der,respectively w ith the BasicTom ato Soup recipe,
and m ix in the chopped vegetables by hand,where indicated.
48 RAW FOODSFORBUSY PEOPLF

.. rrhzk
.. . .
.
(4)Bo RicHT
From traditionalto m odem thl. s a su/eel-/-
s ï. qp/orffe the world
ONCF'.
JUICF BAR BO RSCHT:

2 cupsfreih beet/carrot/celery/red pepperjuice
2Tb.raw tahini(atroom temperature)
W Tb.each Iem on juice and Nama shoyu
Chopped scallions
Finely chopped cabbage
Jaltand pepperto taste
ANYTHING-YO U-W ANT BO RSCHT:

Juice BarBorschtbose
1cup grated beets
1red pepperorhotpeppers.chopped
kitsp.paprika
Chopped scallions
Chopped red orgreen cabbage
Chopped carrots
sliced celery
Chopped apple
Diced avocado
Dollop ofSourCream (page 39)
ForJuice BarBorscht simply purchase fresh vegetablejuice

and whisk a1lingredients together exceptscallions and
cabbage. F'loatscallions and cabbage in the soup.
ForAnything-You-W antBorscht,sim ply add gratcd beets,
peppers and paprika to the Juice Bar Borschtbase and blend
untilsmooth. Floatany ofthe otheringredients(orany others
you can think ofllin the soup.
RAW FOODSFCIRBUSYPEOPLE 49
Lo
'
BI
<d 'FRESH co Rx CH O w D ER
fneverkhzelz/com didn '

tneed to be eookedl
2 cupsfresh corn.cutfrom the cob

1cup w ater
W cup raw almond orcashew butterortahini
2 scallionr.m inced
!4 tsp.cumin O R pum pkin pie spice
5altand pepperto taste
M inced red pepperto garnish
Chopped cilantro orSproutsto garnish
Blend the corn,water,nutbutteror tahini, scallions and spice

untilsm ooth. Add saltand pepper to taste, and garnish with
m inced red pepper, and chopped cilantro or sprouts. This
soup isgreatwarmed (see page 43).
# CURRIED cocoxuT sot?p

This soup is w elltt/tlrt?ttacklinn a young coconut.
M eatand waterfrom one young coconut

3 cupsshredded carrotsOR butternutsquash
1medium chopped onion
1Tb.fresh Iemon,lim eororange juice
1-2 Tb.curry pow der
1tsp.ground ginger
Pinch ofcayenne,orminced hotpeppers
Chopped cilantro to garnish
Blend a1lilagredients exceptthe cilantro.

Add cilantrojustbefore serving.

CH APTER 6:
D IP T H IS,
D IP T H A T
Dips are fun,there's no doubt aboutit. They are com m only a

party food are they not? From guacam ole to salsas nut
spreads,garliclty pates,and fruitdips,these versatile dishes
willgive you thatparty feeling any day ofthe week.
Furtherm ore,they're nutritious. Avocadoes nuts and
sprouted seeds are a greatw ay to get high-qu ality protein ancl
essentialoils in your diet.
lhave also included NoriRolisin this chapter,which you
can fillwith the EZ NoriFilling(page 58),orwith a Versatile
SunflowerPate (page 59).
So,go ahead! Dip vegetables dip fruit dip flax crackers
and carrotchips. Throw yourselfa party!
M W FEOODS FO P BIJSY PECIPLF

52 RAV/FOODSFOR BUSY PEOPLE
Q AvocAoo STRAIGHT up
Take advantaneofthe ?ztztum !creaminessofavocado.
1ripe avocado
1
/z lem on orIime
Saltand pepperorcayenne
CarrotstickrorFlax Crackers
Cutan avocado in half and rem ove the pit. Squeeze fresh
lem on orlimejuiceovereach half,and season with a dash of
saltand pepperorcayenne. Use carrotsticks orF'1ax Crackel-s
(page 68)to scoop the avocado rightoutofthe skin.
'
,.' t
t.j,r,j,j
t.
j
.
.
Q UICK AVO CADO PIZZA
.
Rich ctnt
f ltutritious epen uphen you 're ïrza tu sh.
1ripe avocado
ltalian Seasoning
ltalianorgarlic-flavored FlaxCrackers(page68)
Chopped olives.onion peppers,zucchini.and mushrooms
Spread fresh avocado on Flax Crackersyoup ve boughtor

dehydratcd yourself sprinkle w ith Italian Seasoning ancltop
with veggies ofyourchoice. Voilal
RAW FOODS FO R BUSY PEOPLE

Q KITCHEX 5lxKcuAcAMoLE
Perfecti.
vhetheryou onl, !yhakleafew ntinutestotvhi
p something
up,oryou really ztptzntto show off
2 ripeavocadoes
2-3Tb.Iemon orlimejuice
1-2 clovesgarlic.m inced.orW tsp.garlicpow der
W c.m inced red onion
SeagaltorBragfsliquid arninosto taste
1chopped tomato
O PTIONALADDITIONS:
M inced bellpeppers.hotpeppers.orcayenne
Chopped cilantro orparsley
Pine nutsorsuntlow erseeds
sun-dried tom atoes.soaked 15 m inutesand chopped
Chopped black olives
Basil,oregano and rosemary foran ltalian flavor
GINGER PUM PKIN SEED GUACAM O LE:

UseW cuporangejuiceinstead ofIemonorIimejuice
Add 1cup pumpkin seeds,soaked 10 minutes
Add 1
/zTb.fresh grated ginger,or1tsp.ground ginger
Mash the avocado,then mix in citrusjuice and spices. Fold in

rem aining ingredients adding tom atoes last.
Serve Guacam ole with dippin'veggies and l?lmx Crackers
(page($8),oratop CarrotChip Nachos(page 5ô). Serve it
burrito-style in a cabbage orrom aine lettuce leaf with som e
salsa added. lt's also a greataccolnpanim entforRawsom e
Rellenos(page 70).
Guacam ole doesn'tkeep well so ifyou m ake itahead of
time,squeezecitr'usjuiceovertlne top,and leavethe avocado
pits in untilrightbefore serving tim e.
RAW EOO DS FO R BUSY PEO PLE

((
D.
,
'(1
. #)FRESH 'roMA'ro SALSA
Use the best-quality,ri
p esttom atoes you can .#nd.
11
/2 cupschopped tomatoes
1-2Tb.lemon orlimejuice
M inced peppersofyourchoice.to tarte
2 clovesgarlic,m inced
1tlp.5ea salt.orto taite
K cup chopped cilantro (optional)
You can make this in a machine-freerojo version oryou can

puree itin a blender. Ifusing hotpeppers,add conservatively
and letthe salsa m arinate for an hour before adding m ore.
Spice wim ps can use bellpeppers.
Serve with Flax Crackers (page 68),or include in a pile of
CarrotChip Nachos(nextpage).
Y1
t 'CREAM Y TO M ATILLO SALSA
'
&ow>
lfjlou enjoy this as much asJdo you'llrnctkefta staple.

4 tomatillol.chopped
1minced jalapeno.orpeppersofyourchoice
K-1Tb.lim ejuice
W cup orangejuice
!4 tsp.salt.orto taste
1ripeavocado
Blend a1lingredients untildesired consistency. Ifusing hot

peppers,add conservatively and lctt'he salsa rnarinate foral1
hourbefore adding m ore.
Sen,e with Flc;
tx Crackers(page68),orinclklde in a pileol'
CarrotChip Nachos(nextpage),oralongside Rawsonze
Rellenos(page 70).
RAW FO QDS FOR BUXY PEQPLE

.
-
;F'
q,Q'
u)v:
z:',t
.,.aCARRO T CH IP N ACH O S
Assernble t&e layerstoyourtastc t'

ïrtctftasctTcstaf
Thickcarrotends,cutinto round ''chips''
RefriedAlmonds(seebelow).orM exican Pate(page59)
KitchensinkGuacamole(page54)
FreshTomato orCreamyTomatillo salsa(previouspage)
C hopped tom atoes.lettuce and cilantro
M inced jalapeno.orhotpeppersofyourchoice
Sweetcarrots go very wellwith guacam ole dips and salsas so

m ake this dish as sim ple or decadentasyou wish. Fora
fam ily ora party,m ake everything,including Flax Crackers
(page 68),and callita smorgasbord!
kl'
àqà
,
t
,)REFRIED ALM O N DS
So ?ïc/zand nutty,italm osttastes cooked.
1cup alm onds,soaked 8-12 hours

!/2cup lemonjuice
1-2 clovesgarlic,minced.orW tsp.garlic pow der
W cup sun-dried tomatoes.soaked 15 minutes.chopped
W cup red onion
1tsp.each cumin.corianderand paprika
Pinch ofcayenne
5ea saltto taste
Putallingredients into a food processor with an S-blade.

Process untilsm ooth or untilthe consistency ofa traditional
bean dip. Add a little waterifneeded.
Sela,e with dippin'veggies orFlax Crackers (page 68) or
include in a pileofCarrotChip Nachos (seeabove).
56 RAW FOOD5FOR BUSY PEOPLE

-
. .
& (.
,
g-t,lxsTAxT clxxAMox FRUIT DlP
.,
Sinw ly heavenly.
kicup cashew ormacadamia butter ortahini

W cup orangeJuiceorwater
W cup honey oragavesyrup O R /2 cup softdate;
1tsp.vanilla extract
1Tb.cinnamon orpum pkin pie spice
l
/itsp.orange zert
Blend orwhisk nutbutterwith orangejuice orwateruntil

s1000th and cream y. Add the honey oragave synzp,or the
dates two ata tim e,and tllen add the restofthe ingredients.
Add m orejuiceorwater untilthedip reaclaesdesired
consistency.
lfusing a whisk,m ake sure yournutbutteris atroom
tem perature and use honey or agave syrup.
Serve with sliced fl
-uit. This dip is particularly'gooclwith
tropicalfruits like banana and m ango.
t'
sé)
w.. VER y BERRY yRul
'r olp
Fou ltpou'tbelieve w hat's ïn dt.
1ripe banana
/2ripeavocado Nup,avocado)
1l
/i cupsmixed berries.freçh orfrozen
1-2Tb.Iemon ororangejuice
1-2 tsp.Iemon ororange zest
1Tb.honey ormaple syrup,or1 /zTb.date sugar
Chopped freih mint,ora pinch ofdried mint
Pinch ofsea salt
B lend al1ingredients untilsm ooth and crealny.
RAW FOO DS F(3R BUSY PEO PLF

' .-,.' rn 3
. . î
-1!i'
( y;
k
..- ,,
N O RIRO LU
Fresh and tasty,and easierthcln you f/zgzk.
Raw noriJheetl
EZ NoriFilling(seebelow).OR
Jweet& SourCarrotPate(nextpage)
Thin 5trip5ofcarrot cucumberand bellpepper
5lice5ofavocado
sproutsofyourchoice
shreddedcabbageorlettuce(optional)
Chopped cilantro (optional)
Cuta large sheet ofnoriin half. Spread about 3 Tb.ofyour

filling ofchoice along one ofthe narrow ends,l2inch from the
edge. Lay allyourveggies on top ofthe filling,and rollthe nori
away from you,sealing the edge w ith a little wateratthe other
end.
Sen ,e w ith Nam a Shoyu and w asabi. Itadakirrtasul
(D EzxoRlFll-l-lxc
Machine-
freeforquickpreparation.
1/3 cup raw tahinioralm ond butter.atroom tem perature
3 Tb.unpasteurized miso ofyourchoice
1Tb.honey oragave syrup
1clove garlic,m inced.or1/8 tsp.garlic pow der
ki tsp.powdered ginger
W cup scallionsvm inced
1Tb.Nama shoyu.ormore to talte
MLx a1lingredients. Usein NoriHand Rolls (seeabove),orfor

dippin'veggies.
58 M W FOOD5 FORBUSYPEOPLE
j.
r(
kF pyj
?.
oB.,,,p.y
.
,j
,.
. V ERSATILE SU N FLO W ER PATE
4 srnoolh,proteitt-packed basicpate.
.
2 cupssunflower5eed5.Jprouted (see page32)

2 Tb.raw tahini
1
Zacup lem onjuice
1-2 Tb.Nama shoyu
1large clovegarlic.mincedsorW tsp.garlicpow der
W cup chopped scallions
Pinch ofcayenne
You can sprokltyourow n su ntlower seeds orbuy them from a
health food store. Ifyou're shorton tim e,you can sim ply soak
the seeds for 30 m inutes before using.
Putal1ingredients into a food processor witlnan S-blacle
and process untils11400th occasionally scraping the sides of
the food processorwith a spatula to ensure tlniform blending.
A blender can be used instead ifyou add water to thin the
pate.
Use asa dip forveggiesorFlax Crackers (page 68)'
,to sttlff
eelery sticks avocadoes tom atoes or bellpeppers'
,or as a
base for one ofthe variations below.
Arian Pate: Mix in by hand 1cup (total)ofchopped veggies of

your choicepincluding red onions,bellpepper,celel'
y,bok
choy,parsleypand/orcilantro.M ixin a little CitrusGinger
M arinade to bind the ingredients.
M exican Pate: Substitute limejuice forlem onjlzice. Mix in by
hand i2cup each m inced carrots celery zucchini red onion
and chopped cilantro.Add 2 tsp.marjoram orthym e,and
cayenne orm inced hotpeppers to taste. U se as a dip,or to
stuffRawsome Rellenos(page 70),
Sw eet& SourCarrotPate: M ix in by hand 2-3 Tb.m inced red
onion,and l cup ofcarrotpulp,which you can procure from
yournearestfreshjuice bar.Add 1-2 Tb.fresh grated ginger
and additionallemonjuiceand cayenneto taste. Use asa dip,
oras a t
illingforNoriRolls (previouspage).
M W FOOD5FORE?U.
CYPEOPLEF 5t
)
RAW FOQDS FO R BUSY PFQ PLE
C H A PT ER 7:
D EH Y D RAT IO N
FO R T H E RO A D
M achine-free dehydration is possiblepbutonly ifyou live in a

very hotclim ate and can dry yourfood in the sun! As forthe
restofus...
lfIwere to recom m end any m achine forbusy people,it
would be a dehydrator.
D riecl foods are extrem ely convenient for people on the go
since they'llkeep w ellin a desk drawer glove com partm ento1 -
backpack.
Using a dehydrator is easy and foolproof. Sim ply set the
tem perature to l05 degrees,putthe food in,and turn the
m achine on. The recom m ended drying tim es are extrem ely
flexible'I' ve forgotten aboutm y dehydrating food for up to an
extra tw elve hours and al1w as well.
By dehydrating you rown foods,you 'llbe able to avoid
com m ercially dried foods,w hich are cooked athigh
tem peratures and often include added oil sweeteners
chem icals and preservatives.
You can buy a simple dehydratorforonly around $40-80
from N esco. See page 88 for m ail-order resources,or check
your localappliance sources. Order som e extra solid drying
sheets toopw hich w illbe necessaz'y fordrying fruitleather,flax
crackers and cookies

kbJ? DRIED Fau lT
Itdoesn'tgefany sinw lerlhclllthfs.
Fruitofyourchoicessliced
Use literally any fruityou'd like. Bananas and apples are easy.
Stl-awberries m ango and kiwis are especially tasty.
Fillyourdehydrator trays with sliced fruitofyourchoice.
Turn your dehydrator on and allow fruitto dry for8-12 hours
or m ore .
Use solid dehydrator sheets when drying sm allfruit,like
blkleberries. Otherwise,use the slotted trays.
(.B' )(D%r.yau l'r LEATH ER

..p> 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.

'.
*=z
nr
'
iq)
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<n.b)
.
M cl
-raus ZES-IS
Keep these around and sprinkle f/zem ortcl/eq/thïng.
Fresh grated rind oflemon.lim e ororange
Any tim eyou'

regoing to bejuicing a few lem ons,limesor
oranges,consider m aking zestfrom the rind.
F'inely gratetheouterrind ofyourcitrusfruit beforejuicing
it,and place the shavings on a solid dehydrator sheet.
D ehydrate forabou tan hour oruntildrj,. For a fine
consistency,you can grind the dried zestin a seed orcoffee
grinder. Eitherway,it's greatto have around when you ueed
it,and itm akes an attractive garnish too.
64 RAW FOODSFC)f
çBUSYPKOPVE
yzi,uiji
t
tj,N UT BUTTER CO O KIES
To?zztzke this reci
pe upïfhoutafoodprocessor buy yourtkuts
already ground,orjustuse dtied coconut. Othenvise you ca/t
use afoodprocessortoJrïhàc 'fthe nttfs.
3 cupsground nutsand/ordried coconut

/2cup ruw almond orcashew butter,atroom temperature
34 cup m aple syrup orhoney
2 Tb.olive orflaxseed oil
1Tb.vanilla extract
Pinch of5ea salt
CARO B CO OKIEJ:Add W cup carob pow der

SPICECOO KIES:Add 1Tb.cinnamon and 1
/4 Tb.nutm eg
BANANA CO O KIES:Replace 1cup nutsw i
th dried banana
M ix allingredients by hand orw ith a fooclprocessor. Slàape

into cookies(see below) and placeon solid dehydratorsheets.
Dehydrate for 8-12 hours,and then m ove cookies to slotted
dehydrator trays. Dehydrate foranother4-8 hours or m ore
untildl'
y on the outside.
Ifyou're as1a.
.
5),(er...1m ean busy)aslam ,you'lllike this
trick Iuse for shaping cookies. Ifyour cookie dough turns out
too stiffordrj,,shaping the cookies w illrequ ire either rolling
and re-rolling the dough outbetw een wax paper sheets and
cutting it or shaping itinto unattl-active w ads w ith your
hands. M y shortcutincludes adding water to the cookie dough
untilit's softenough to be form ed into pliable balls, lthen
place a solid dehydratorsheetin frontofm e on the counter
and throw each ballofdough at the sheet. They splatinto
perfectcookie shapes,w ith no trouhle atall! A dding the extra
w ater m akes forextra drying tim e ofcourse but1don ' tm ind
w aiting. T/zcf's effortless.
RAW FOODSFOR BUSYPEGPLE 65

t#)cRlspyoxlox ToppERs
'
These ctre greaton salads c,rto top o-l

ftzn,
!/veyetable dish. Use
on top oftlw BarbecuePortobelloonpage 35.
Tw o Iarge oniong
1cup Nama shoyu
1/3 cup olive oil
Garlicpowder.cayenneorChineses-ipice (optional)
Slice onion into ringlets and m arinate in tam ari olive oi1and
spices,for l to 8 hours. Rem ove ringlets from m arinade and
place on solid dehydrator sheets for 12-20 hours oru ntil
crisp.
t#a
'
èVEGETABLEKABOBS
Serve t/pïth a salad,fhe Barbecue Portobello,c)rNoriRolls.
Zucchinioryellow squash
M ushroom sofany kind
Peppersand Onions
Cherry tom atoes
Cauliflowerand Broccoli
Carrotr
Cu tvegetables into large chunks. Use any m arinade ofyou r

choice from Chapter 4.
M arinate the vegetables foratleast2 hours at room
tem perature,orovernightin the refrigerator. Skew eryour
veggies,and dehydrate for up to 24 hours or untilas softas
desired. To reheat,return cold Kabobs to the dehydratorfor l
hour.
66 RAW FOCIDSFORBUSY PEOPLE

tb
'
ad'
)FlAvo RED
- x u'rs & SEEDS
zl Llreataltem ative to popcom ,and easierlchsneak fnlo the
cinema.
2-4 cupsnutsand xeedxofyourchoice
SALTY N UT M ARIN ADE:

Nama shoyu.orsea saltdissolved in w ater
Crulhed garlic,orgarlicpowder(optional)
Cruihed red pepperorcayenne (optional)
HO NEY NUT M ARINADE:

(for2 cupgofnutsand seedi)
W cup honey,agave ormaple syrup
11/2Tb.vanilla extract
Pinch ofsalt
Cinnamon and nutmeg(optional)
Chilipowder(optional)
Covernuts and seeds with the Salty M arinade or toss with the
SweetM arinade, Allow to m arinate for 30 m inutes to 24 hours
(thelongerthe stronger). Spread on mesh orsolid dehydrator
sheets,depending on the size ofthe seed or nut and
dehydrate for l2-24 hours oruntildl' y.
Ifusing the Sw eetM arinade soak the nuts or seeds forat
least 10-30 m inutes before tossing. Ideally nuts and seeds
shou lclbe thoroughly soalced so ifyou have the tim e soak
alm onds and sunflowerseeds for 8-1:2 hours'walnuts and
pum pkin seeds for 2-4 hours;cashews for 30 m inutes' ,and al1
other nu ts 4-6 hours.
Serve as a snack,ortoss w ith a green salad coleslaw or
PineappleW aldorfSalad (page 30).
RAW FOODSFORBUSYPEOPLE 67
tv'Dt
JXC-'
. ytA x CRACKERS
Try fhp
'
s expetjment:Soak Jo cup (TJJX seeds fu !.
1csup of water
for3 hours. Stickyourjingerd?zïf.Noïvyou icnouptvhy. J1(zx
crackers are so easy to makc: It's thc gool
2 cupsflax seedJ
4 cupsw ater
Salt.5pice5orvegetables(seebelow)
K cup 5e5ameorhempseeds(optional) l
F'
or a blender-free versîon,soak 11% seeds as described above,
spread the fIa'
,
N seed goo onto solid dehydrator sheets and
sprinkle with yourehoice ofsalt,garlic powder,ltalian
seasonings,cayenne,or Chinese s-spice.
Fbr m ore com plex flavors,you ean use a blenderto lique'
fy
the veggies and spiees ofyour choice in the water before
adding to the flax seedsforsoaking (seebelow). Ifusingwet
vegetables like tom atoes reduce the water to 3 cups.
Dehydrate for 8-12 hours,and then m ove craekers to
slotted trays and dehydrate for4-8 hours m ore oruntilcrisp.
A stiffspatula works wellto spread the flax goo onto the
dehydrator sheets. Ifyou don' thave enough solid dehydrator
sheetsforal1the goo youkegot,you can spread tùegoo onto
pieces ofwaxed paper. lfyou use waxed paper,however you
m ustwatch yourdrying tim e carefully and rem ove the
crackers from the paperafter about 3-4 hours. lfthe crackers
are lefton waxed paperfortoo long they'llbe stubbornly stuck
together.
Sam ple V ariations:

M exican Flax Crackers: Blend waterwith fresh tom atoes
cilantro limejuice,peppers,garlic,and salt.
Italian FlaxCrackers: Blend water with tom atoes,zucchini,
gariic Italian seasoning,fresh basil olives bellpeppers,and
salt.
Asian FlaxCrackers: Blend waterwith Nama Shoyu,lemon juice.
cilantro,peppers,garlic,and Chinese s-spice.
68 RAW FOOD5 FORBUSYPEOPLE

5'O t .Sfk
î
'
.-
6'(6,
)PESTO-JTUFFED VEGETABLE;
These m ake greathors d'oeuvres.
Oh and a goodpestodeservesp'
eshgarlic.
1/3 cup pine nuts,Joaked 10-20 m inutes
2-3 clovesfresh garlic,minced
l/acup chopped parsley
1
/acup chopped fresh basil
X
%.
1Tb.oliveoi1
t
Pinch ofsalt V ' :1
SPINACH PEVrO: substitute 1

,
4 cup ofchopped rpinach forW cup of
the parsley
M ushroom caps
Bellpepperchunks
Zucchinioryellow squash rounds
G rind the pine nuts in a food processor,or pound them in a

m ortar. Add the garlic and olive oi1to the nuts,and process or
pound untilblended. Gradually add the greens and pulse
chop or pound untilfinely chopped. Saltto tastc. Puta dollop
ofpesto onto each vegetable piece and dehydrate for 3-4
hours.
Regularly scrape the sides ofthe food processor with a
spatula to ensure tlniform blending and consistency. You can
m ake the pesto ahead and allow itto m arinate overnight.
lfanotheritem is dehydrating atthe sam e tim e,put the
pesto veggies on the bottom . Pesto drippings don'ttaste very
w el)on cookies!
Ifsenzing as hors d'oeuvres,drizzle each piece w ith olive oil,
garnish w ith w hole pine nuts anclsela?e w ith w hole raw olives.
tF)'
)D'(
'RAw SO M E RELLEN O S
M uy bfcn/
OnebatchofM exicanPate(page59)
Anaheim pepperr.orpepperlofyourchoice
Zucchini''boats''
Slice your peppers down the m iddle lengthwise,or bellpeppers

into three or four strips,along the indentations lengthwise.
Rem ove the seeds. Forzucchini cutinto wide strips and
rem ove enough ofthe centerto create indentations. Fil)eaclh
pepper orzucchinistrip with M exican Pate,and dehydrate for
6-8 hours. To reheat dehydrate cold Rellenos for one hour or
m ore.
lfyou7re notsure what kind ofpepperto use,choose
Anaheim peppers. You can u se hotterones ifyou're so
inclined orjustuse bellpeppersorzucchiniifyou'
re a spice
wim p. lfyou're serving guests,use a variety ofpeppers of
various colors.
These are greatsenred with cold Cream y Tom atillo Salsa,
m adeon them ild side (page 55),orwith SourCream (page39).
70 RAW FOOD5FOR BLISYPEOPLE

C H APTER 8:
A LM O ST EFFO RT LEC;
D ESSERT S
You could eatany ofthe following desserts for breakfast,lktnch

and dinner and stillbe eating better than you everhave in
your life.
Desserts are our friends. O ursweettooth is natural:it is
ou rinnate propensity tow ard fresh fruit. Afterall ifyou '
re in
a naturalsetting and you have a sw eett00th w hatdo you
reach for? Fruit ofcourse!
Unfortunately,our naturaltaste for sw eetfruitis w orking
againstu s in the m odelm w orld since ourtaste buds have
been exposed to artificialand concentrated sugarsnotfound
in nature.
B ut neverfear. This chapterw illhave you on a healthy
cou rse in no tim e,How aboutsom e vitam ins enzym es liber
and living waterwith your (natural)sugar? W hata concept!
RAW FOODXFORBUSY PEOPLE 71

72 RAW FCIODSFORBUSY PEOPLE
Q clxxAMox STEw ED yRulT
Forgetthecooked)lleless version.
This m crànctfeci-/i-
uïfis-fullof nattiraljlavor.
4 ripe apples,pears,orpeaches,sliced
2 Tb.lem on juice
1tsp.lem on zest
X cup appleJuice
1Tb.cinnamon orpumpkin pie spice
1Tb.agaveormaplesyrup (optional)
K cup raisinsorcurrants(optional
)
!/
4 cupchoppedorground pecansornuts(optional)
Toss a1lingredients and allow to m arinate foratleastan hour,

allowing thelemonjuice to soften thefnzit.
Top with W hipped Cashew Cream (page 79)foran
additionaldim ension offlavor.
&'BERRIESROM AXOFF
Traditionally rntzdelz/ïf/'
la dash of Cointreau liqueur.
1pintfreih Jtrawberriesormixed berries
9/
2cup orangejuice
!4 tsp.orange zest
2 Tb.date sugaroragave syrup
W tsp.cinnamon (optional)
Chopped almondsto garnish
Sim ply m arinate the straw berries for an hou rorm ore and
enjoy.
Top thisdessertoffwith Orange Cashew Cream (page79)
for a truly decadenttreat.

Q Sw EET SPREADS
Lick itoffyourhands,andfeellikea kid cfmfn.
Raw almond orcashew butter.O R
W cup tahinimashed w ith 1Tb.honey oragave iyrup
Celerv orcarrotitick;
Apple slices.with fresh berries
Banana.withCarobsauce(page76)
A batchofNutButterCookie;(page65)
Sm ear nutbutter and sweetened tahinion absolutely

anything.
.
, ..: .ç' z?.
.. 1
.
Fo?
su
s,1C E D REAM
,
.,.
4 nafum d,ji'
x ozen treat.
2 cupsfrozen fruitofyourchoice
2 Tb.sw eetenerofyourchoice
!/4cupraw carobpowder(optional)
W cupfruitJuiceOR InstantCreamerorAlmond M ilk(optional)(page
76)
Softerfruîts work best such as bananas,strawberries,

peaches and m angoes.
Peelyourflazit,ifdesired,before cutting itinto sm allpieces
and freezing.
Add sweetener,carob powderand/ornutmilk to the frozen
fruitand m ash eitherw ith a potato m asher or in a food
processor. Enjoy rightaway orre-freeze.
To makea sundae top with Carob Sauce (page76),
W hipped Cashew Cream (page 79)and chopped nuts.
74 RAW FOODSFOR BUSYPEOPLE

. 7N IRVA N A BARS
Rollup yoursleevesforthistlne.
!
4 cupsground walnuts
1cup ground cashews.macadamiasoralm onds
1cup sunflow erand/orpumpkin seed;
1cupdried coconut(optional)
K cupraw carob powder(optional)
1cupalmond butter(atroom temperature)
k'
acup maple syrup,ormore to taste
W cup flaxreed oil
Pinch ofsea salt
Toss the nuts seeds coconutand carob powder togethersrst.

W hip the alm ond butter m aple syrup,oi1and salttogether
separately,eitherwith a whisk orin a food processor. Using
your hands m ash al1the ingredientstogether untilthe nut
m ixture is com pletely coated.
The m ixture should be fairly dl'
y while you' re working with
it,so spend som e tim e really m ashing it al1together. lfthe
m ixture is too wet itwon' t stand up in solid bars after
refrigerating.
Refrigerate in a short rectangular containerfor at least3
hours,and then cutinto bars. lt' s raw candy!
/ k
1 1
x.. 1
,

Y--,ct'IN STA NT CREA M ER
'
Enjoy J?lyourfauorite tea or(p/cr-/-

rug
'
/orratvgrtxngptz.
1Tb.raw cashew butterO R !4 cup cashew s.soaked 30 min.
!/
6 -14.cup water
INSTANT ALM ON D M ILK:

1Tb.raw almond butter
Facup w ater
Blend untils11100th and cream y.

This m akes a healthy cream er for any beverage. You can
also pour itoverfresh strawberries bananas orpeaches or
p'urchase raw granola from one ofthe com panies listed on
pages 87-88.
'
u LBI'CA RO B SAU CE
: . ' '..uu;
Thisgoest/pe//onjustaboutq/w fhfnj?.
1cup raw carob pow der
1
Z2 cup pitted softdatel,soaked 10 minutes
/2cup maple oragavesyrup
2Tb.oliveorcoconutoil(optional)
2Tb.vanillaextrad (optional)
M EXICAN CARO B SAUCE: Add 2 tsp.cinnamon
A blenderworksbestwith this sauce though you can use a

whisk ifyou substitute additionalsyrup for the dates and use
the olive or coconutoiland som e elhow grease. Add a little
w ater ifthe sauce is too thick.
P'AH/FO ODS FOP HUSY PEOPLE

tJ
'
#)
- .: CREAM Y PU DD INGS
zltzoctzclt),banana anJ softnuts make creamy puddings.
AVO CADO BM ED PUDDING:
1ripe avocado
1ripe banana O R W cup pitted dates.soaked 10 minute:
1
/1 cup berrierO R W cup raw carob pow der
2 tip.vanilla extrad
BANANA BASED PUDDING:

1ripe banana
<y,
y
)
-)
l
L
#
(;
6 datei,ioaked up to 30 m inute;
2-3 peaches.ormeatand w aterfrom oneyoung coconut
2 tsp.vanilla extract
1tsp.cinnamon (optional
)
NUT BM ED PUDDING:
1cup cashew ssoaked 30 m in.,oralm ondsJoaked 8 hrs.
W cup water,orangeJuiceorcoconutwater
1ripe banana O R W cup pi
tted dates,soaked 10 m inutes
1
/1cup dried orfreshcoconut(optional)
sliced banana orfrelh berriesofyourchoice
Forthe avocado and banana hased pu cldings,sim ply w hiy up

allingredientsin a blender or m ash by hand ifnotusing
dates. U se a spatula to scrape the sides ofthe blender a few
tim es during blending.
For the nut-based puddings,blend the nuts and water or
juicefirst,untiltnlly sm ooth,beforeaddingtherestofthe
ingredients.
Top with W hipped Cashew Cream (page79)ifdesired.
RAW FOO DS FO R BUSY PFO PLF

V
s,-
j
;
g
gj)
A ya
w H ALVAH SH AKE
Sesame tahinimakesfora Kic?land creamy slm ke.

2-3 Tb.tahini
1Tb.alm ond butter
1fresh orfrozen ripe banana
2 datesvor1Tb.honey oragave Syrup
Dash ofvanilla extract
3-4Tb.raw carobpowder(optional
)
1
/2-1cup w ater
Blend a11ingredients untilsm ooth and creamy. Add a few ice

cubes ifdesired. Tip:Peelbananas before freezing.
t
''* 'CARAM ELAPPLE SHAKE
.;
..r.)
Deccldencc dn (zglass.
1apple.cutin chunks
1cup applejuice
2-3 Tb.almond butter
2 Tb.maple Syrup,O R 3 pitted Joftdate;
Dash ofcinnamon and nutmeg
1ripebanana(optional)
O M NGE PECAN JHAKE'

;
U5e l
/2cup pecansinltead ofalmond butter
Add W cup raisinssoaked in W cup orangejuice
Add adash oforangezest
Blend a1lingredients untilsm oolh.
78 RAW FOODSFORBUSYI
DECITLé
* 'JO RDAX'Spow Ea SHAKE
'
Wr/ze'nyou upcënlsomethingheavier orforaftera Lvorkout.

M eatand w aterfrom oneyoung coconut
1-2 Tb.protein orsupplementpow derofyourchoice
W -W cup orangejuice
2 Tb.almond butter(optional)
Dashofvanillaextract(optional)
Blend allingredients untils11-

100th.
#lw slppEo CASHEw CREAM

'
O?zetaste ofthis and you'llnevet'go back to Jtzïqf.

172cupscashews,soaked 30 minute;
!4 cup water,orjuice to flavor (see below )
4-5 dates.soaked 30 m inutes
1tsp.vanilla oralmond extract
ORANGECREAM :UseorangeJuice+ adarhoforangezest

APPLECREAM :Useapplejuice+ adashofcinnamon
LEMON CREAM :U5e 1/3 cup lemonjuice+ W cup honey orsyrup
CO CO NUT CREAM : U5e coconutwater+ extra vanillu
ln a blender combine thenutsand waterorjuice first. Blencl

untils11100th and cream y. Add the dates two ata tim e,and
then the rem aining ingredients. Use a spatula to scrape the
sides ofthe blendera few tim es during blending. Be patient
and m ake sure itgets realsm 00th.
This isa healthy topping for any dessert,or to com plem ent
fresh berries or sliced bananas.

L-,kj
, ,
s DATE N UT LO G S
Notv,pou 'lIkuolt?hoïv to m ake pour(ltz/rz.
1cup pitted datesssoaked up to 30 m inutes

1
.6 cup dates,dried apricotsorfigs.soaked 30 m inute;
1cup pecans.walnutyoralm onds ground
1cup dried coconut
1tsp.cinnam on orpum pkin p;e spice
Grind dry nuts in a food processor or buy your nuts ground,

Add coconuttirst and then cinnam on and vanilla. Finally,
add dates and otherdried fruita few pieces ata tim e. Shape
batterinto sm alllogs 1
/2-3/4 inch thick,and rollin dried
coconut. Chilluntilstiff.
'
gnq
FJ PARTY BALLJ
o-,,
Eattheseungarnished ordress thetn upforaJparlp.

1cup alm ondsaground
2 Tb.pine nutsorcashewsormacadam ias ground
1
/acup dried shredded coconut
W cup raw almond butter
W cup honey orsyrup,ormore to hold ballstogether
CAZO B BALLN: Add 1cup carob pow der+ W cup water
Com bine the nuts coconut and earob powder ifusing in a

food processorwith an S-blade, M LX the alm ond butter
sweetener,and water ifneeded separately,and then add to
the dr'y ingredients. The dough should be fairly drjr,butwet
enough to hold together when rolled into balls. lfyou're
dressing them up,rolleach ballin carob powder or finely
ground coconutoralm onds. Refrigerate severalhours until
firm .

tr*t
.,.
-v. 9 Axltm -cAcAo LA'I''
I'E
Usc raw cacaofora new-fashioned cappucci'ko! Usea hzuf-rnf/k
bagforextra smoothness.
Uacup raw cacao beans,soaked overnightin 2 cupswater
2Tb.cashew ,m acadam ia oralm ond butter
2 Tb.tahiniorhemp seed butter
2-3 Tb.agave syrup orhoney
1tsp.pure vanilla extract
Pinchofsea salt
2 Tb.powdered maca (optional)
FLAVORED LATI'E: Replace 1cup waterw ith strong tea,sucharm int.

orange orraspberry
RICH CHOCOLATE M ILK: U5e 1
/2 cup raw carob powder.ormore to
taste,in place ofcacao beanr
If,like m any busy people,you have a taste for specialty coffee

drinks,you'
llenjoy this rich healthy alternative.
Com bine soaked cacao beans and w aterw ith the nutand
seed bu tters and blend for severalm inutes. Putthis m ixture
through a nut-m ilk bag or a fine strainer to rem ove the solid
pieces. Take your tim e w ith the nu t-m ilk bag,ifusing,
squeezing gently so as notto tear it. Return the liquid to the
blender,adding the restofthe ingredients,including
sweetener,vanilla salt,and m aca,ifusing. Blend well. The
heatofa Vita-l klix willw arm the beverage,oryou can w arm it
using a double hoiler.
lnterestingly raw cacao does notcause the excitem entof
the nervous and circulatory system s or the accelerated pulse
often caused by roasted cacao. Enjoy yourcacaolattein gooci
health!
To m ake Rich Chocolate M ilkjno soaking is required.
Sim ply blend allingredients. Using a nut-m ilk bag is still
recom m ended for a super-sm ooth beverage.
RAW FOOD5F()RBU3Y PEOPLE 81

82 RP
At!/EOODSFOR BI
JSYPFOPLE
R ESO U R C ES
*
IN D EX
84 RAw FOODSF()RBUSY PLOPLE
H IGHLY RECO M M ENDED
NeverB e Sick Agai't:H ealth is a
Choice,fecr?zHozv tclChoose lt
By Raym ond Francis M .SC.,R .N.C .
(Health Com munications,lnc.),2002
Orderfrom w'wrw .beyondhealth.com
Orcall 1-800-250-3063
RAW H EALTH IN JPIRATIO N

Am erican NaturalHygiene Society. The NaturalHygiene
f-fandhook.
Arlin,Stephen. Raw Pow erl:F ufidfng Strength a/lt :dM uscle
Naturally.
Bogdanovich R uza,N .D . The Cure is J?zthe Cause.
Boutenko Victoria. 1. 2 Sfeps lo Raw Foods:H ow toS pàcdFtlur
zlcdt
fdcfït)n to Cooked Food.
Bruce,Elaine. LivilkgFoodsforRadiantHealth.
Cobb,Brenda. The LivingFoodsLifestyle.
Cousens,G abriel,M .D . Conscious J-
rc/fï/zp.
Cousens,Gabriel M .D. DepressionFreeforJat/-
c.
D iam ond H arvey. Fo7.
zCan PreventB reastCancer!
Diam ond,Harvey and M arilyn. Fitforfvc JJ.
'LivingHealth.
Ehret,Arnold. Mucusless DietHealing System .
Engel,Cindy. Wild Health:Lessons in NaturalW' c/lncss./P0/
n
the a
zknfmcl!Kingdom .
Halfm oon,Hygeia,PIA.D. PrimalAfot/zcrf/zjyfhza AftlcicrrlW orld.
M alkm us,G eorge. God's W '
c/.t/to Lfltïm ctte H ealth.
M eyerowitz,Steve. Sprouts:Tlte M iracle Food.
M eyerowitz,Steve. W heatgrass:Nature' s FinestAfecidcïne.
Nison,Paul. Raw Know ledge 11:Jhzterp/ ktt/.
s ulith Health
Aehievers.
O wen ,Bob. Roger's Aecopel-p./ho/lAIDS.
Shelton,HerbertM .,Dr. NaturalNpplcnc. 'The Pristine ti/tv!/o.l
1T4?.
Szekely,Edmond Bordeaux trans. TîteEssette Gospelof
Peace.
W alker,Norm an,D .Sc.,Ph.D , Becom e Younger.
Wigmore,Ann,Dr. The Hl iwocratesDietand Health F'
rojyrctm.
W olfe David. Eating /-clrBeautp.
W olfe D avid. The Su/z/bocsDietSuccess Spslgrrl.
-
RAW'FOODSFORBUSY PEOPLE g5
CO LO N H EALTH AN D DETO XIFICATIO N
Anderson,Richard,N.D. Cleansectrtd Punfy T'?tlfself
Burroughs,Stanley. The MasterClcct/zser,
Krok,Morris. Golden Path to Rejuvenation.
Meyerowitz,Steve.JuiceFastfng clnd Detox-ification.
M orse,Robert,N.D. The Detox M iracle Sourcebook.
W alker,Norm an D .SC. PIR.D . Colon Health:The Key to a
Izrïbra?z!Lqfe.
RAW RECIPE BO O IG
Baird,Lori,ed. The Complete Book q/-Ra?apFoocls.
Calabro,Rose Lee. Living fn fhc Raw .
Cousens,Gabriel,M .D. and the Tree ofLife Café Chefs.
R ainbow G recn Live Food Cuisine.
Juliano. Raw :The Uncook Book.
Levin,Jam es,M .D. l/ibrqntLiving.
Malkmus,RhondaJ. RecipesforJvf/'
e7Roma God'sGarden.
.
M arkowitz Elysa. W arming Up to lappllzf/boods.
Patenaucle,Frederic. Raw Soups,Salads and Smoothies.
Rhio. H ooked on Raw .
Rom ano,Rita. D ininn in the R aw .
Shannon,Nom i. The Raw Gounnet.
Trotter,Charlie and Klein Roxarlne. Raw .
Underkoffler,Renee Loux. Living Cuisine:TheArland Spirito)
lktzl& Foods.
VIDEO S& DVD'S
Cohen,Alissa. Living ()n LiveFoods.(DVD)

Cou sens,G abriel,M .D . R ainbow G reen Live Food Cuisirte.
(VHS)
Day,Lorraine M .D. CancerDoesn' tScareMemnprlzore/(VHS)
Day,Lorraine,M .D . Fou Ccn'
tImproveon God.(VHS)
Malkm us,George. How toâllïmïntztc Sïck?zess.(VHS oraudio)
RAW LIFESW LE M AGAZIN ES
Health Science,(813)855-6607 healthscience.org
JusfEat.q7:Apple,justeatanapple.com
Living Nufritïon,(707)829-0362 livingnutrition.com
86 RAW FOOD5FOR BUSY PEOPLE

O N LIN E RESO URCEJ
alissacohen.com : lnstructionalclasses and videos books.
anhs.org: Am erican NaturalHygiene Society website.
audreyrochester.com :Snacks cookies chips breads.
beyondhealth.com :Raym ond Francis healthy olive oil.
chefscatalog.com :Appliancesand kitchen utensils.
dehydrators.com : Kitchen utensils and appliances.
goodm oodfood.com : Order snacks and crackers.
goraw .org: Granola flax crackers enerm ,bars.
living-foods.com : lntelmetedtlcationalcom m unitj,.
nesco.com :Sim ple dehydrators.
rawbakery.com : Gourm etdesserts.
raw fam ily.com : Instructionalvideos books food item s.
rawfood.com ; Nature's FirstLaw sttperstore.
raw -pleasure.com : lnternationalraw directory.
sunorganic.com : Dried fruit nuts olives flax products.
thegardendiet.com : Retreats and professionalresources.
therawqvorld.com : Dr.Fred Bisci'
s online resource.
M AIL O RDER REJO URCES
Fingerhut: Appliances. 1-800-208-2500
Freeland Foods: Granola,snack bars. (619)286-2446
Living Tree: Nutbutters,etc. 1-800-260-5534
M ountain Hom e Basics: Appliances. 1-800-572-9549
Nature's FirstLaw : A1lthings raw . 1-888-RAW -FO OD
Sun O rganic Farm :Nuts,flax,olives. 1-888-269-9888
RAW FO O D HEALING CENTERS

Creative H ealth lnstitute,Union C it'
y,M ichigan
creativehealthinstitute.us 1-866-426-12 13
Hallelujah Acres(Christian),North Carolina and Ontario
hacres.com 1-877-743-2589
Hippocrates lnstitute W estPalm Beach Florida
hippocratesinst.org (561)471-8876
Living Foods Institute,Atlanta,Georgia
livingfoodsinstitute.com l-800-844-9876
N ationalHea1th Association various locations
www.anhs.org/comm unity.htm (813)855-6607
O ptim u m H ealth Institute San D iego and Austin Texas
optim um health.org 1-800-993-4325
Tanglew ood W ellness Center Frederick M aryland
tr gleNvoodwellnesscenter.com (301)898-8901
TreeofLife Rejuvenation Center,Patagonia,Arizona
www.treeoflife.nu (520)394-2520
88 RAW FOODSF()R BUSYPEOPLE

RECIPE IN D EX
Alm ond M ilk,Instant 76 Muwed fqep'
r!/icatlzer
Aim onds,Refried 56 TropicalFnzdfIueatheï'
Avocado Pizza Quick 53 Gravy,Ouickest 41
Avocado StraightUp 53 Guacamole 54
Barbecue Portobello 40 Guacam ole Pum pkin 54
Barbecue Sauce 40 Ice D ream 74
Bernes Rom anoff 73 Latte Flavored 8l
Carob Balls 80 Latte Vanllla-Cacao 8l
Carob Sauce 7(; M ARINADF)S
Carob Sauce Mexlcan 76 Alm ond M arinade 36
Chocolate M llk Rich 81 Citrus M arinade 39
CitrusZests 64 Curry Apple Marillade 37
CO LESLAW S M arinara M arinacle 38
LightColeslaw 28 M editerranean Mar. 35
Pineapple Coleslaw M oroccan M arinade 36
Sw eetRed Cabbage Polyneslm aM arinade 35
COO KIES Sim plest M arinade 35
Dehydrator Cookles 8zechwan Marinadc 37
Batkana Cookies M arinated M ushroom s 23
Carob Cookies M annaled 'l'onlatoes 23
aVU?But terCookies M ashed ddpotatoes'' 42
Splcc Cooktes Nachos CarrotChip 56
Nil-vana Bars 75 NoriRollFilling,EZ 58
Cottage Ple 41 NoriRolls 58
Cream er,Instant 76 NutM arinade,Honcy 67
Date NutLogs 80 NutM arinade,Salty 67
Flax Crackers 68 Onion 'lbppers,Crispy 66
Aslan Flax Crackers Party Balls 80
Itolian Fdtz.vCracker.
s Pates 59
M exica'tF/rpa'Crackers x4sl(,IltPate
SimpleFla.vCrackers AlcxfcctnPute
Fl'
uit,Cinnam on-stewed 73 Su?'.#t RuJca?
'Fate
Fruit,Dried 63 Sw eet(%5SOIJ?'Pczle
FruitDip,Cinnam on 57 Pesto-Stuffed Veggies 69
FruitD lp,V ery Berry 57 Pizza Sauce 38
FruitLeather
Apple Pearlreather
RAW FOOD5 FOR EI5SFIAEOPCE 89

Puddings Avocado Sobtps
Alpclct-tdclJltzdtffngs zqvocado Cd lrws Soup
.l
Elalyqnc Puddlngs /ltêocclto Green Soup
.
NutFtzclckngs A tpocacfo A'

fex Soup
Rellenos ltawsom e A vocado Stpup
SALAD DRESSINGS Borscht
Avocado Dressing A upfàtlrtg Borscht
Avo-Tom ato Dresslng Jupce RorFîtarsc/zt
Ranch D ressing CoolCucum berSoup 46
TahiniDresskng Corn Chow der,Fresh 50
Vjn m grettes Curry Coconut Soup 50
Basic W rlcrfgrctte FruitSoups 47
Crea?n17W lkaïgrcrfc EZ &?'uitSotzp
Rasp bevry Vinaigrette F'uit-
for-l
7in?lerSoup
Salad G ar'nlshes RealFruf/Soup
SALADS Woldoî
fSoup
BellPepperSalad 24 'rom ato Soups
Cauli-orange Salad 28 Chutlhïjq Fom tzfo Chtlï
Chinese Celery Salad 27 Crecm ofTomato
CoolM intSalad 26 Go-Go Gctzpacho
Jordan' s SlackerSalad 26 RealFtpp?ltpto Soup
PineappleW aldorf 30 Soui'Cream 39
Sprouted LentilSalad Spaghetti 38
Tabouli Raw esom e Sjarouts Dem ystlfied 32
Salsa,Cream y Tom atillo Sweet Seed Bars 64
Salsa,Fresh Tom ato Sweet Spreatls 74
SHAKES Vegetable Ikabobs 66
Caram elApple Shake W hipped Cream 79
Halvah Slaake 78 Apple Crctxm
Jordan's PowerShake Caslw w Crean'
Orange Pecan Shake CocottutCveoln
SOU PS Lem oïïCrea'n
Alm ond Soups Orcï/àge Crecpn
M iso.q/??lort(fSoup
Nutl2/BroccoliSbup
Nutty Caulùlower
J?lch Alttkond Soup
90 RAW FOODS FORBUSYPEOPLE

. q
,
J&.. në. & & #
Love. Health. Creativity. Contribution.
Visitthe w ebiite fcrbusy people:
w w w .raw foodrforbusypeople.com
Includes:
AuthorBio
Book O rdering lnform ation
O riginalArticles
Update.
çon Future Projecl's
PIu5:
Q uick W eb Linkq
to the resourcesand prcductsyou need m ost!
M ailing Address:
Jordan M aerin
PO Box 40056
5an Diego,CA 92164-0056
RAW FOODSFol?BL/SFCJEOPVE 91
ABO UT THE AUTH O R
Jordan M aerin holds a degree in Philosophy frcm

M ichigan State Univerqity. qhe is a raw food enthusiast
and sungazer Iiving in 5an Diego.California.w here 5he ha5
been a contributing w riter for Zengerv newsm agazine.
For inform ation about sungazing.visit;

w w w .sclarhealing.com
92 RAW FOODS FOR BUSYPEOPLE

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RâW FO O DS

Raym ond Francis,M Sc,RNC

C over Design: Vanesa D uran C hristm an

C opyrightV 2004 by Jordan M aerin.

; RAW FOODSFOR BUSY PEOPLE

Chapter1: The ABC';of2aw 9

RAW FOODS FOR BUSF PEOPLE

Like a growing num ber ofenthusiastically healthy people al1

RAW FOO DS FOR BUSY PEO PLE

RAW FOODS FO R BUSY PEO PLE

Let's face it. B usy people do notlike to prepare food. W e

Ifyc)u've picked up this btlt)k outofcuriosity,you '

RAW FO ODSX R BUSF PEOPLE

BLO O D W PES AN D ALKALIN IW

BEYO N D PRO TEIN

TH E SKINNY O N DETO XIFICATIO N

RAW FOODSFOR BUSY PEOPLE

Sinceourdigestivesystems arestrongestatmid-day lenjoy

FO R TRULY BUW PEO PLE

RAW FO OD5 FoIïBUSY PEOPLE

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

Essene Dlet-Based on ThcEssene Gospelofpeace,God gave

RPAW FOO DS FOR BU5YPEOPLF

H unza D fet -A n 80% raw plantfood diet w ith som e cooked

Iemporarg Raw Diet-Raw fooclsandjuicesare very effective

RAW FOO DS FO R BUSY PEOPLE

In this book 1offeras znany m achine-free recipes ancloptions

RAW FOODS FOPBI

RAW FOO D: FO R BUSY PEO PLE

RAW FOODS FOR BUSY PEOPLE

EVERY DAY V5.GO URM ET

18 RAW FOODS FORBUSYPEOPLF

Green salads and fresh fruitform a strong dietaorbase forus

RAW FOODS FOR BUSY PECPLE

M ARINATED M USHROOM SO R CHERRY TO M ATO ES:

A EasicVinaigrettecan be assem bled in any kind ofajar,and

lfusing a whisk to m ix the dressingpm ake sure the tahiniis at

RAW FOO DS FCIR BUSY PEC PLE

Colrlbine allingredients in a blenderanclwhip untilsm ooth

Creates a salad packed with essentialoils.

AVO CADO TOM ATO DRESSING:

B lend al1ingredients together,adding w ater to desired

ZA W FCOO DS FOR BUSF ?ïO?CE

Y)cooLM lxT SALAD

RAW ESOM ETABO ULI:

Toss allingredients and allow to m arinate in the refrigeratorat

26 RAW FOOD5 FOR BUSYPEOPLE

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

Toss allingredients and allow to m arinate forthree hours at

3 cupsshredded green and/orred cabbage

28 RAW FOODSFORBUSY PEOPLE

Sliee the cabbage and carrots by hand or use a m andoline. If

& Sw EET RED CABBAGE

Toss a1lingredients together and m arinate for 2 hours atroom

RAW FOO DS FO R BUSY PEO PLE

CREAM Y PINEAPPLE SAUCE:

CREAM Y PIN EAPPLE CO LESLAW ;

PiNEAPPLEW ALDO RF SALAD:

W hisk or blend sauce ingredientstogether. lfusing a whisk

30 RAW FOODSFOR BUSYPEOPLE

4 cupsShredded carrots.beetsand/orDaikon radirh

lt's easiestto m ake a week's worth ofthese salad garnishes by

1cup seedsorlegumessoaked in 4 cupswater