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50 Raw Food Recipes

By Audrey & Matt

First of all, thank you for being you, driven by such a curiosity on the raw food diet and all the diversity of dishes this way of eating brings.

You are about to discover more secrets of a raw food kitchen.

You may:

- already be following a raw food diet (100% or less)

- know about raw food and want to learn more about how to prepare certain dishes

- be completely new to it

Regardless, this book will get you through 50 delicious raw food recipes as it should be eaten leading you to a life that you can enjoy fully. These are 50 recipes of 100% vegan food that you can enjoy without guilt and which are actually good for your health.

You can eat tasty meals everyday without putting on weight.

You can have deserts that don’t make your insulin spike in your blood stream.

You can enjoy creamy dishes even if you’re lactose intolerant.

You can still eat pasta’ and be gluten-free!

Matt and I switched to the raw food diet about 2 years ago, as an experiment. I did not expect to see such a change in my body, inside and out. Now, I can truly say that there is no way I will go back to my old eating habits.

Few examples of my health and physical:

- acne in my back disappeared

- weight loss and no more water retention

- clear skin: no more black heads on my nose

- no longer constipated, ever!

There is so much more. I will tell you more about it at another time.

To me, there is nothing more important than health. What you put in your body has a direct effect on how you look, what you feel, how you think and what you do.

Processed and junk food are too easily available and marketed outrageously, it is difficult to follow the path of health. That’s why we want to share our passion for healthy and real food with you and make you aware of the infinite possibilities that the raw food diet allows.

In the raw food diet you will find only:

- vegetables

- fruits

- nuts and seeds

- seaweed

In the raw food diet you are avoiding all the “bad foods” which are unhealthy for you:

- dairy

- gluten

- animal products

- refined and processed food

When eating or juicing raw food you will need to choose organic food as often as you can in order to eliminate:

- pesticides,

- herbicides,

- synthetic fertilizers etc

These chemicals are harmful to your health. And you wouldn’t want it anymore once you

realize that organic products may be tastier and more nutritious.

With the raw food diet, you are making the most of the “good foods” by not heating above 115degrees. In fact, you are dehydrating instead of cooking the food. Why is cooking above 115degrees bad? Several reasons:

- It destroys enzymes. Enzymes are essentials molecules in the digestion process and the absorption of food nutrients

- It changes the molecular structure of the food. The food then becomes unrecognizable by the body which triggers a defensive reaction by sending white blood cells for protection

- It destroys the nutrients of the food

By cooking the food above 115 degrees, you are making your food “dead”, i.e.: without
By cooking the food above 115 degrees, you are making your food “dead”, i.e.: without
enzymes or nutrients.
The satiety feeling we have is caused by the body’s demand to have enough nutrients to
function for a certain period of time. With food deprived of nutrients and enzymes, your
body will keep on telling you to eat until it feels it gets what it asks for. Your tendency is to
eat more that you should really be eating.
Raw food is the ultimate diet for achieving and maintaining good health and ideal weight, a
great well-being and staying young so go ahead and immerse yourself in the kitchen with all
the recipes you are about to try!
Enjoy!
Audrey
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50 Raw Food Recipes by Audrey and Matt ©

Table of Contents

1 -

STARTERS

1 - Raw Maki I Am A Geisha …………………………………………… p.8

2 - Raw Broccolis Delight - I Am Delicious …………………………

p.9

3 - Stuffed Peppers - I Am Joyful ……………………………………….

p.10

4 - Mustard Tagliatelle - I Am with you ……………………………

p.11

5 - Raw Falafel - I Am Bellydancing ……………………………………

p.12

2 -

SOUPS

6 - Gazpacho - I Am Florishing ……………………………………………

p.14

7 - Butternut Squash Soup I Am Beautiful ………………………

p.15

8 - Mushroom Soup I Am Real ………………………………………

p.16

9 - Carrot & Ginger Soup I Am Warm ……………………………

p.17

10 - Thai Coconut Soup - I Am Exotic …………………………………

p.18

3 -

SALADS

11 - Carrot Salad I Am Tanned………………………………………

p.20

12 - Kale Salad I Am In Paradise ……………………………………

p.21

13 - Kale Paradise I Am Powerful ……………………………………

p.22

14 - Simple Green Salad I Am Light

………………………………

p.23

15 - Audrey’s Salsa Salad – I Am A toreador .…………………….

p.24

4 -

MAINS

16 - Veggie Stew I Am Beautiful ……………………………………

p.26

17 - Chili Con No Carne I Am Hot ……………………………………

p.27

18 - Spaghetti Alla Marinara Che Bueno …………………………

p.29

19 - Mascarpone Pasta I Feel Italian ……………………………….

p.30

20 - Pad Thai I Am Luxurious …………………………………………

p.31

5 -

SIDES

21 - French Fries I Feel French ……………………………………….

p.33

22 - Mashed No Potatoe I Am Yummy ……………………………

p.34

23 - Raw Coleslaw I Am Joyful ………………………………………

p.35

24 - Tabouli I Am Full of Life …………………………………………

p.36

25 - Couscous I Am Grateful …………………………………………

p.37

6 -

DRINKS

26 - My Green Drink I Am Fresh ……………………………………

p.39

27 - Green Smoothie I Am Green ……………………………………

p.40

28 - Raw Chocolate Drink I am Shinning …………………………

p.41

29 - Strawberry Shake I Am Sweet ………………………………….

p.42

30 - Lemonade I Am Summery ……………………………………….

p.43

4
4
– I Am Summery ………………………………………. p.43 4 50 Raw Food Recipes by Audrey and Matt ©

50 Raw Food Recipes by Audrey and Matt ©

7 -

DESSERTS

31 - Rainbow Tart I Am Delighted ………………………………….

p.45

32 - Crumble I Feel English

…………………………………………

p.47

33 - Raw Chocolate Mousse I Am Divine ……………………….

p.48

34 - Raw Brownie I Am Delicious ……………………………………

p.49

35 - Raw Chocolate Truffles I Am A chocolate Expert …….

p.50

8 -

FINGER FOOD

36 - Raw Crispy Crisps I Am Free Of Junk ……………………….

p.52

37 - Bread I Am A Baker …………………………………………………

p.53

38 - Raw Sweet and Sour nuts I Am Nuts ……………………….

p.54

39 - Onion Bread I Am Original ……………………………………

p.55

40 Kale Chips I Am Greedy ………………………………………….

p.56

9 -

BREAKFAST

41 - Scones I Am Fabulous ……………………………………………

p.58

42 - Cookies - I Have Energy ……………………………………………

p.59

43 - Raw Pancake I Am High With These ………………………

p.60

44 - Crunchy Fruit Salad I Am Fresh ……………………………….

p.61

45 - Vanilla Yogurt I Am Onctuous …………………………………

p.62

10-

SAUCES

46 - Mango Chutney I Am Spicy …………………………………….

p.64

47 - Cesar Sauce I Am Creamy ……………………………………….

p.65

48 - Mustard Sauce I Am A Warrior ……………………………….

p.66

49 - Persillade I Am On Holliday …………………………………….

p.67

50 - Salted Butter I Am Relaxed …………………………………….

p.68

5
5
– I Am Relaxed ……………………………………. p.68 5 50 Raw Food Recipes by Audrey and Matt ©

50 Raw Food Recipes by Audrey and Matt ©

Glossary

1c - one cup 1ts - one tea spoon 1TS - one table spoon

6
6
Glo ssa ry 1c - one cup 1ts - one tea spoon 1TS - one table

50 Raw Food Recipes by Audrey and Matt ©

1 - Raw Maki I Am A Geisha

2 - Raw Broccolis Delight - I Am Delicious

3 - Stuffed Peppers - I Am Joyful

4 - Mustard Tagliatelle - I Am with you

5 - Raw Falafel - I Am Bellydancing

1 - Raw Maki - I Am Geisha Ingredients  1 big parnsip  1
1 - Raw Maki - I Am Geisha
Ingredients
 1 big parnsip
 1 avocado
 2 medium carrots
 nori sheets
 wasabi and ginger
 tamari
 sesame oil (you may also use olive oil)
 1 handful of raw cashews
Know How Now
Peel the parsnip and cut into small pieces them into the food processor. Add a handful of
cashews, 1 Ts tamari and 1 Ts of oil. Process it. This will make the “rice”. Set aside in a bowl.
Peel the avocado and the carrots. Cut them in sticks.
With a sushi maker, on a nori sheet, put some rice and carrot and avocado sticks. Roll the
nori sheet and cut it in 3 or 4 to form the maki.
Put the makis in a plate with tamari sauce, wasabi and ginger.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
2 - Raw Broccolis Delight - I Am Delicious Ingredients  5 little heads of
2 - Raw Broccolis Delight - I Am Delicious
Ingredients
 5 little heads of broccolis
 fresh and pure juice of 2 lemons
 tamari
 olive oil
 apple cider vinegar
 tahini
 chilli
 ginger
Know How Now
Wash the broccolis and cut them into small pieces.
In a bowl, put 3 Ts of olive oil, juice of 1/2 a lemon, and 2 Ts tamari.
Mix
the broccolis until covered with sauce. Marinate to soften for about 10 min.
Put
in the dehydrator for 1 hour or 2.
Prepare the sauce while waiting. Drop 3 Ts of tahini in a blender, about 2cm of zested
ginger, 1/2 a chilli, 1 Ts tamari, and the juice of the other half lemon.
Add some water to be able to mix.
Once the broccolis are ready, pour the sauce on top.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©

3 - Stuffed Peppers - I Am Joyful

3 - Stuffed Peppers - I Am Joyful Ingredients  3 bell peppers  1 avocado

Ingredients

3 bell peppers

1 avocado

1 tomato

1 carrot

a bunch of parsley

chili pepper

Know How Now

In a food processor, place the avocado, the tomato, carrot and 1 pepper. Process until it forms a puree.

Add some parsley and chili to your taste.

Cut the bell pepper in half. Pour the mixture on the inside the half bell pepper.

Serve with a green salad.

Enjoy!

4 - Mustard Tagliatelle I Am With You

Ingredients

4 - Mustard Tagliatelle – I Am With You Ingredients  3 cucumbers  fresh and

3 cucumbers

fresh and pure juice of 2 lemons

a bunch of dill

shelled hemp seeds

olive oil (mustard, optional)

himalayan salt

Know How Now

Peel the 3 cucumbers.

Take a peeler and peel the cucumbers into thick tagliatelle. Stop peeling when you come across the center of the cucumber where you find the seeds.

Mix the lemon juice with 5 Ts of olive oil. If desired, add mustard to your taste. This will

make a nice lemon sauce.

Wash and dry the dill and put them on top of the tagliatelle. Pour the sauce. Add some shelled hemp seeds.

This will serve 2 people.

Enjoy!

5 - Raw Falafel - I Am Bellydancing Ingredients  1C soaked cashews  2
5 - Raw Falafel - I Am Bellydancing
Ingredients
 1C soaked cashews
 2 carrots
 1 clove of garlic
 fresh and pure juice of 1 lime
 cumin
 himalayan salt
 cayenne
 coriander
Know How Now
In the food processor, put the cashews and the carrots.
With a zester, turn the clove of garlic into a paste and add it to the mixture.
Put the mixture in a bowl and add the lime juice, 1 ts of cumin, 1 ts of salt, 1ts of cayenne
pepper.
You may also add some coriander and other herbs such as parsely to your taste.
Shape the mixture to small balls and put them onto a teflex sheet. Dehydrate for 6 to 12
hours, depending on your taste.
You can serve with hummous.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
6 - Gazpacho - I Am Florishing 7 - Butternut Squash Soup – I Am
6 - Gazpacho - I Am Florishing
7 - Butternut Squash Soup – I Am Beautiful
8 - Mushroom Soup – I Am Real
9 - Carrot & Ginger Soup – I Am Warm
10 - Thai Coconut Soup - I Am Exotic
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50 Raw Food Recipes by Audrey and Matt ©

6 - Gazpacho - I Am Flourishing

Ingredients

For the gazpacho:

6 - Gazpacho - I Am Flourishing Ingredients For the gazpacho:  5 tomatoes  1/2

5 tomatoes

1/2 bell pepper

3 soaked sundried tomatoes

fresh and pure juice of 1 lemon

1/4 C soaking water from the sundried tomatoes

2 Ts Olive oil

1 ts hymalayan salt

1 ts pepper

optional: zested clove of garlic

For the garniture:

1 avocado

1/2 bell pepper

3 tomatoes

Know How Now

Blend all ingredients of the gazpacho in a high speed blender. You may add water to achieve the thickness you desire.

For the garniture, cut 1 avocado into small pieces, the other half of the bell pepper, 3 tomatoes. Put in a bowl and pour the soup on top.

Serves 2 and you will want more!

Enjoy.

7 - Butternut Squash Soup - I Am Beautiful Ingredients  1 butternut squash 
7 - Butternut Squash Soup - I Am Beautiful
Ingredients
 1 butternut squash
 3 Ts tamari
 pinch of salt
 1/2 stick of celery
 1/2 c olive oil
 1 c mineral water
 1 ts curry powder
Know How Now
Peel the butternut then cut it into small pieces.
Blend all the ingredients, except the water, in a high speed blender.
Warm up the water a little bit (not more than 46deg c) and pour it in the blender. Blend
some more.
When the mixture looks like a puree, add warm water until you achieve the consistency you
desire.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
8 - Mushroom Soup – I Am Real Ingredients  3 C of mushrooms 
8 - Mushroom Soup – I Am Real
Ingredients
 3 C of mushrooms
 3 Ts olive oil
 tamari
 fresh and pure juice of 1 lemon
 1 garlic clove
 1 Ts honey
 3 Ts almond butter
 handful of cashews
 4 cups of mineral water (you may also use fresh coconut water)
Know How Now
Cut up the mushrooms and marinate in olive oil and tamari for 2 to 4 hours.
Blend the remaining ingredients.
Add water and/or pepper to your taste.
Sprinkle the mushrooms you set aside on the soup.
You may serve it cold or warm (not more than 46degC).
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
9 - Carrot & Ginger Soup – I am warm Ingredients  fresh and pure
9 - Carrot & Ginger Soup – I am warm
Ingredients
 fresh and pure juice of 8 carrots
 1 avocado
 2 Ts olive oil
 red chili
 1 Ts agave syrup
 pepper and dash of himalayan salt
Know How Now
Prepare a pan with water.
Blend all the ingredients then pour it into a glass or bowl. Put it on the pan you prepared.
Heat until the water in the pan boils. This should heat the soup.
Serve with some coriander and/or chives.
This is a perfect Autumn starter!
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
10 - Thai Coconut Soup – I Am Exotic Ingredients For the soup base: 
10 - Thai Coconut Soup – I Am Exotic
Ingredients
For the soup base:
 Fresh and pure juice and flesh of 2 coconuts
 3 ts tamari
 1 small chilli pepper
 1 Ts olive oil
 1 Ts curry
 1 stick or 2 of lemon grass
 1/2 avocado
For the garnish:
 1 tomato
 1 bunch of coriander/ cilantro
 few leaves of mint
 1/2 avocado
 1/2 Portobello mushroom
Know How Now
Blend all the soup base ingredients. Set aside.
Cut the portobello, the avocado and the tomato into little squares.
Pour the soup base in a bowl. Sprinkle the garnish.
Serve hot and enjoy!
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50 Raw Food Recipes by Audrey and Matt ©

11 - Carrot Salad I Am Tanned

12 - Kale Salad I Am In Paradise

13 - Kale Paradise I Am Powerful

14 - Simple Green Salad I Am Light

15 - Audrey’s Salsa Salad – I Am A toreador

11 - Carrot Salad - I Am Tanned Ingredients  4 carrots  1 avocado
11 - Carrot Salad - I Am Tanned
Ingredients
 4 carrots
 1 avocado
 10 to 15 radishes
 1 red bell pepper
 bunch of coriander
 Fresh and pure juice of 1 lemon
 3 Ts apple cider vinegar
 1 Ts olive oil
 pepper
Know How Now
Wash and peel the carrots and make some spaghetti with the spiralizer or a mandoline.
Cut the avocado and the red bell pepper. Then chop the coriander. Put everything into a
bowl with the lemon juice, 3 Ts of apple cider vinegar, 1 Ts of olive oil and some pepper.
Mix the salad together with the sauce and serve.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
12 - Kale Simple Salad - I Am In Paradise Ingredients  kale  1
12 - Kale Simple Salad - I Am In Paradise
Ingredients
 kale
 1 carrot
 2 avocados
 2 tomatoes
 raisins
 pickle
 fresh and pure juice of 1 lemon
 garlic
Know How Now
Remove the core of the leaves then wash and drain the kale salad carefully.
In a bowl, mash the 2 avocados, zest some garlic and add a dash of lemon juice. Mix.
Add the kale salad first. Blend the whole mixture so the kale is covered with the avocado
sauce.
Then add the rest of the ingredients and serve with some raw bread sprinkled or on the side.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©

13 - Kale Salad I am powerful

Ingredients

Salad

1 kale

2 tomatoes

5 sundried tomatoes

walnuts

raisins

pumpkin seeds

cucumber

1 apple

Sauce

5/6 dried tomatoes

3 tomatoes

1 Ts agave

2 Ts olive oil

1 cup of water

pepper

1 ts of paprika

oil  1 cup of water  pepper  1 ts of paprika Know How Now

Know How Now

Blend all the sauce ingredients. Set aside.

Remove the center of the kale leaves. Chop the leaves.

Pour the sauce on the kale and mix well until every bit of kale is covered with sauce.

Cut the tomatoes, cucumbers, dried tomatoes and apple in small pieces. Add them in the salad.

Throw some walnuts and raisins in, mix and serve.

Enjoy!

14 - Simple Green Salad - I Am Light Ingredients  spinach  rocket salad
14 - Simple Green Salad - I Am Light
Ingredients
 spinach
 rocket salad
 3 carrots
 3 tomatoes
 1 avocado
 1/4 cucumber
Know How Now
Wash the salad and cut in smaller pieces if desired. Put in a salad bowl and set aside.
Chop all of the others ingredients. You may peel the carrots into “tagliatelle” if desired.
For this salad, the Simple Green Salad Dressing(put page here) is recommended.
Pour the sauce on top of the salad ingredients and mix until it’s good to eat! Simple and
green!
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©

15 - Audrey's Salsa Salad

15 - Audrey's Salsa Salad Ingredients  2 avocados  3 tomatoes  5 dehydrated tomatoes

Ingredients

2 avocados

3 tomatoes

5 dehydrated tomatoes

10 little pickles

rocket salad

Know How Now

Chop all the ingredients in tiny bits.

Add some balsamic vinegar and olive oil. Mix.

Enjoy!

16 - Veggie Stew – I Am Beautiful 17 - Chili Con No Carne –
16 - Veggie Stew – I Am Beautiful
17 - Chili Con No Carne – I Am Hot
18 - Spaghetti Alla Marinara – Che Bueno
19 - Mascarpone Pasta – I Feel Italian
20 - Pad Thai – I Am Luxurious
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50 Raw Food Recipes by Audrey and Matt ©
16 - Veggie Stew – I Am Beautiful Ingredients  1 cucumber  spinach 
16 - Veggie Stew – I Am Beautiful
Ingredients
 1 cucumber
 spinach
 4 tomatoes
 2 big peppers
 2 carrots
 1 avocado
 2 sticks of celery
 1 Ts raw honey
 sun-dried tomatoes
 parsley
 himalayan salt
Know How Now
Wash all the ingredients.
Blend the cucumber, 2 tomatoes, 1 stick of celery, 1/2 avocado, 1 big pepper (yellow, red or
green), 1 carrot, a big bunch of spinach, a bunch of parsley, 1 Tsof raw honey, and some salt.
Add water depending on the thickness you want. Blend and set aside.
Chop 1/2 avocado, 1 pepper, 1 stick of celery, 2 tomatoes, sun-dried tomatoes, and 1 carrot
and put in a bowl. Pour the soup on top.
If you want to serve it warm, add warm water when blending.
You may also serve it cold.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©

17 - Chili Con No Carne I Am Hot

17 - Chili Con No Carne – I Am Hot Ingredients For the vegan carne: 

Ingredients

For the vegan carne:

1 cup of almonds

2 medium carrots

1 portobello mushroom

1 stick of celery

1/3 red onion

1/2 red bell pepper

For the chilli sauce:

1 cup of sundried tomatoes (soaked for 1 hour minimum)

2 cups of soaking water from the sundried tomatoes

1 Ts of honey

1 Ts of olive oil

1 ts tamari

1 clove of zested garlic

1 bunch of fresh oregano

1 ts of cumin

1/2 ts of paprika

2 ts of apple cider vinegar

Know How Now

For the vegan carne:

Soak the almonds in water for at least 1 hour.

Drain and grind the almonds in the food processor for 5/10 seconds.

Chop the carrots, celery and red bell pepper.

Cut the mushroom into small cubes and mince the onion.

Transfer all the prepared ingredients into a large bowl and set aside.

For the chilli sauce:

Blend all ingredients.

Take the bowl with all the ingredients from the vegan carne and pour the chilli sauce on it.

Mix

until you achieve the thickness of a chilli con carne.

You

make tagliatelle with a peeler or use a spiralizer to make spaghetti.

Put

on a plate and pour the vegan carne.

You

may put it in the dehydrator to warm the dish a little bit.

Enjoy!

18 - Spaghetti alla Marinara - Che buono!!

18 - Spaghetti alla Marinara - Che buono!! Ingredients  3 or 4 courgettes  1

Ingredients

3 or 4 courgettes

1 tomato

1 red bell pepper

1/2 cup soaked sundried tomatoes

1/4 cup olive oil

bunch of fresh basil leave (or 1 ts dried basil herbs)

1 ts dried oregano

add salt and pepper to taste

Know How Now

Blend all those ingredients in the food processor to give the marinara a bit of a “meaty” texture.

Cut some courgettes in a spaghetti shape with a mandoline or a spiralizer. You can warm the marinara up a touch if you like it warm.

Enjoy!

19 - Mascarpone Pasta - I Feel Italian

19 - Mascarpone Pasta - I Feel Italian Ingredients Spaghettis  Zucchinis Sauce  1 Cup

Ingredients

Spaghettis

Zucchinis

Sauce

1 Cup of shelled hemp

2 Ts olive oil

1 Ts tamari

2 Ts lime juice

1 red bell pepper

1 Ts nutritional yeast

1/4 ts paprika

1/2 ts cumin

pinch of himalayan salt

Know How Now

Blend all the sauce ingredients. Add mineral water until you achieve the desired thickness.

You may add some garnish such as baby tomatoes, pine nuts, marinated mushrooms, broccolis and cauliflower if desired.

Enjoy!

20 - Raw Pad Thai - I Am Luxurious Ingredients  1 courgette  3
20 - Raw Pad Thai - I Am Luxurious
Ingredients
 1 courgette
 3 medium carrots
 1 avocado
 red cabbage
 1/2 chilli
 4 Ts olive oil
 2 Ts tamari
 1 Ts honey
 1 Ts tahini
 almonds
Know How Now
Peel the courgette and cut the cabage, courgette and carrots into spaghetti or tagliatelle
using a peeler, a food processor, or a mandoline.
Mix
the tahini, olive oil, tamari with 1/4 of chilli in the blender. Add water if desired.
Cut
the avocado in slices and put it with the rest of the salad.
Add
the sauce in the vegetables mixture and mix.
Chop the rest of the chilli and the almonds and sprinkle them on top of the pad thai.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
21 - French Fries – I Feel French 22 - Mashed No Potatoe – I
21 - French Fries – I Feel French
22 - Mashed No Potatoe – I Am Yummy
23 - Raw Coleslaw – I Am Joyful
24 - Tabouli – I Am Full of Life
25 - Couscous – I Am Grateful
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50 Raw Food Recipes by Audrey and Matt ©
21 - French Fries – I feel french Ingredients  4 or 5 big sweet
21 - French Fries – I feel french
Ingredients
 4 or 5 big sweet potatoes
 olive oil
 nama shoyu
 salt
Know How Now
Peel and cut the sweet potatoes into strips.
Put them in a bowl to marinate into the olive oil and nama shoyu for 6 hours or until the
fries to be covered by the marinade.
Sprinkle a pinch of salt.
Marinate overnight.
Dehydrate for 12 hours.
Eat them all without guilt!
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
22 - Mashed No Potatoes – I am yummy Ingredients  1 broccoli  3
22 - Mashed No Potatoes – I am yummy
Ingredients
 1 broccoli
 3 Ts raw almond butter
 1 clove of garlic
 bunch of dill
 pinch of salt
 dash of pepper and cumin
Know how now
Wash and cut one broccoli head.
Put it into a food processor with the chopped garlic together with the dill.
Add the raw almond butter to give the creamy texture to the mixture.
Process until it forms a puree.
Add the salt, pepper and cumin to your taste.
It’s yummy.
Enjoy!
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50 Raw Food Recipes by Audrey and Matt ©
23 - Raw Cole Slaw - I Am Delightful Ingredients  4 medium carrots 
23 - Raw Cole Slaw - I Am Delightful
Ingredients
 4 medium carrots
 1/3 white/green cabbage
 1/3 red cabbage
 mayonnaise: 1c of cashews, 1/4 c water, juice of 1 lemon, salt
Know How Now
Chop the cabbage and get the carrots grated. Use a food processor to make it easier.
Mix the vegetables into a bowl. Set aside
Blend 1 cup of raw unsalted cashews, 1/4 cup of water, the juice of 1 lemon and salt to
taste.
You can add some zested garlic if desired.
Blend and pour the mixture onto the vegetables.
Mix and enjoy!
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50 Raw Food Recipes by Audrey and Matt ©

24 - Taboule I Am Full Of Life

24 - Taboule – I Am Full Of Life Ingredients  1/2 cup shelled hemp seeds

Ingredients

1/2 cup shelled hemp seeds

1 huge bunch of parsley

2 tomatoes

3 onions

1 big bunch of mint

3 tablespoons olive oil

fresh and pure juice of 1 lemon

1 cucumber

Know How Now

Wash all ingredients.

Chop the tomatoes, the cucumber and the onion. Finely chop the parsley and the mint. Put everything into a bowl. Add some shelled hemp seeds if desired and mix. Set Aside.

Mix the lemon juice and some olive oil. Pour it over the tabouli.

Flavors mix very nicely if you let it marinate overnight.

Enjoy!

25 - Couscous – I Am Grateful Ingredients  1 head of cauliflower  3
25 - Couscous – I Am Grateful
Ingredients
 1 head of cauliflower
 3 tomatoes
 bunch of mint and coriander
 1 avocado
 1/2 clove of garlic
 pinch of salt
 black pepper
 1 celery
 fresh and pure juice of 1 lemon
 1 red onion
Know How Now
Put the cauliflower in a food processor and pulse until its grainy.
Chop the tomatoes, avocado, celery and the red onion. Mix with the lemon juice.
Add the herbs and mix the ingredients together. Marinate in the refrigerator for few hours.
Enjoy!
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26 - My Green Drink I Am Fresh

27 - Green Smoothie I Am Green

28 - Raw Chocolate Drink I am Shinning

29 - Strawberry Shake I Am Sweet

30 - Lemonade I Am Summary

26 - My Green Drink – I Am Fresh Ingredients  1/2 cucumber  2
26 - My Green Drink – I Am Fresh
Ingredients
 1/2 cucumber
 2 kiwis
 1/2 bag of spinach
 1 apple
 fresh and pure juice of 2 pieces of limes
Know How Now
Blend the lime juice with peeled and chopped kiwis, cucumber, apple and the spinach.
You may add water until you achieve the thickness that you want.
Enjoy!
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27 - Green Smoothie - I am Green Ingredients  4 strawberries  1 pear
27 - Green Smoothie - I am Green
Ingredients
 4 strawberries
 1 pear
 3 bananas
 big handful of spinach
 2 c mineral water
 1 ts maca
 1 ts spirulina powder
 1 ts sumaroot
Know How Know
Well there is nothing really complicated about making a smoothie.
Blend all ingredients until you achieve the thickness you want. Use the program number 2 of
Blendtec.
Enjoy!
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28 - Raw Chocolate Drink - I Am Shining

28 - Raw Chocolate Drink - I Am Shining Ingredients  350ml hazelnut milk or almond

Ingredients

350ml hazelnut milk or almond milk)

2 bananas

2 ts raw cacao powder

1 ts mesquite

1 ts raw honey (manuka honey)

optional superfoods: 1 ts maca powder and 1 ts of flower pollen

Know How Now

To make the nut milk, blend the nut of your choice with water. Sieve through a nut milk bag and collect the milk in a bowl.

Put the nut milk in the blender with the rest of the ingredients. Blend and enjoy the great taste of a hot or cold raw and dairy free chocolate drink.

Enjoy!

29 - Strawberry Shake – I am sweet Ingredients  2 bananas  1 1/2
29 - Strawberry Shake – I am sweet
Ingredients
 2 bananas
 1 1/2 C strawberries
 1/2 cup booja booja vanilla ice cream
 handfull of gojies
 cacao nibs
Know How Now
Blend the 2 bananas, 1 ½ C strawberries and 1/2 cup booja booja vanilla ice cream.
Serve the smoothie in a glass and top it with the cacao nibs and the gojies.
It’s ready to go.
Enjoy!
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30 - Lemonade – I Am Summery Ingredients  1 liter of water (still or
30 - Lemonade – I Am Summery
Ingredients
 1 liter of water (still or sparkling)
 2 limes or 2 lemons
 agave sirup
Know How Now
In a jug, put the water and the juice of 1 lime or lemon together with 1 ts of agave sirup.
Cut some lemon or lime tranches and put them inside the jug. Add some ice cubes if desired.
Good news: this lemonade recipe works with oranges or grapefruit.
Enjoy!
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31 - Rainbow Tart I Am Delighted

32 - Crumble I Feel English

33 - Raw Chocolate Mousse I Am Divine

34 - Raw Brownie I Am Delicious

35 - Raw Chocolate Truffles I Am A chocolate Expert

31 - Rainbow Tart I Am Delighted

31 - Rainbow Tart – I Am Delighted Ingredients For the tart base:  2c pecans

Ingredients

For the tart base:

2c pecans

½ c dates (soaked or not)

3c coconut flakes

For the cashew custard:

2c raw cashews

Juice of 3 oranges

1 ts vanilla extract

Vanilla flavoured Agave syrup (with vanilla pods inside)

1c macadamia nuts

pinch of turmeric (gives an eggy flavour)

pinch of salt (Himalayan)

Know How Now

For the tart base:

Blend the pecans and put them into the food processor with the coconut flakes.

After processing, add the pitted dates and process until the paste sticks together.

Do not over-process, otherwise it could be too sticky.

For the cashew custard:

Put all the ingredients for the cashew custard in the blender and blend.

Spread the tart base into a tart dish and pour the custard inside.

Then cut some fruits of your choice that you will put on the custard.

It is simply a bliss.

Enjoy!

32 - Crumble – I Feel English Ingredients Crumble  1 C pecans  1
32 - Crumble – I Feel English
Ingredients
Crumble
 1 C pecans
 1 C almonds
 1 C dates
 Cinnamon as you wish
Cobbler
 2 pears
 3 apples
 3 bananas
 3 Ts agave
 1 Ts organic vanilla extract
Know How Now
Put 1 pear, 2 apples and 2 bananas into the food processor together with the agave,
cinnamon and the vanilla extract. Process until it forms a puree.
Cut the rest of the fruits into small pieces and put it in the puree. Mix then set aside.
To make the crumble, put all of the almonds, pecans, dates and cinnamon in a food
processor and blend until you have the desired texture.
Powder the mixture with the crumble and put it in the dehydrator from 2 to 6 hours.
You can serve the BAP crumble with some vanilla/pecan Booja Booja ice-cream, which is a
raw vegan ice cream.
Enjoy!
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33 - Raw Chocolate Mousse - I Am Divine Ingredients  3 well riped avocados
33 - Raw Chocolate Mousse - I Am Divine
Ingredients
 3 well riped avocados
 3 Ts raw honey
 3 Ts raw cacao powder
Know how now
Put the avocados in the blender or food processor and blend until you achieve a creamy
texture. Add the honey and the cacao powder to your taste.
You may serve with strawberries, raspberries, mangoes, and other fruits.
It is awesome for dessert or a holiday breakfast.
Enjoy!
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34 - Raw Brownie - I am Delicious

34 - Raw Brownie - I am Delicious Ingredients  1 C walnuts  1 C

Ingredients

1 C walnuts

1 C dates

1/2 C raw cacao powder

2 avocados

2 Ts coconut oil

1 Ts raw honey

1 ts vanilla extract

1 pinch of Himalayan salt

1 pinch of cinamon

Know How Now

For the base, put the walnuts, dates and 1/4 of a cup of raw cacao powder in a food processor.

Process until it forms a paste with granules. Set the base aside.

Put the 2 avocados, the honey, the rest of cacao powder, the salt, cinnamon, coconut oil and vanilla in the food processor and process until it forms a smooth paste.

Spread a thin layer of chocolate icing on the bottom of your brownie mould with.

Then put the base in a brownie mould and press the paste with the back of a table spoon for it to stick together.

Spread the rest of the chocolate icing on top of the base and put in the freezer for an hour or so.

Have Fun and enjoy!

35 - Raw Chocolate Truffle - I Am A Chocolate Expert

Ingredients

Raw Chocolate Truffle - I Am A Chocolate Expert Ingredients  3/4 c coconut oil 

3/4 c coconut oil

1/3 c agave nectar

1/3 c maple syrup

3/4 c raw cacao powder

1/3 cup cacao powder + carob powder

2 ts maca powder

2 ts vanilla extract

Know How Now

Put the coconut oil a bowl for a 20 minutes or so to soften it.

Once the coconut oil is melted, add the cacao powder, the agave and the maple syrup and mix. Put it in the refrigerator and leave for 3 to 4 hours.

Put 1/3 cup of cacao and carob powder on a plate. Add the maca and the mesquite to taste.

Take the mixture out of the fridge and scoop some with a spoon in your hand to form a ball. If it’s too melted, put the bowl back in the fridge until you get a texture easy to work with. Due to the coconut oil, the longer you have the mixture on your hands, the meltier it will become. So you need to quickly put the “ball” in the powder mixture on the plate and roll the “ball” in the powder so it is completely covered.

The powder prevents the ball to stick to your hands so it’s easier to form a nicer shape. Put the balls in the freezer.

Enjoy!

36 - Raw Crispy Crisps I Am Free Of Junk

37 - Bread I Am A Baker

38 - Raw Sweet and Sour nuts I Am Nuts

39 - Onion Bread I Am Original

40 - Banana Bread I Am Greedy

36 - Raw Crispy Crackers - I Am Free Of Junk Ingredients  5 peppers
36 - Raw Crispy Crackers - I Am Free Of Junk
Ingredients
 5 peppers (any color)
 1 1/2 cup soaked sunflower seeds
 1 cup flaxseeds
 2 Ts cumin
 1 Ts himalayan salt
Know How Now
In a food processor, put the bell peppers and process until it forms a paste.
Add the soaked sunflower seeds and the flaxseeds and process some more.
Add the cumin and the salt and process.
Pour 1/3 of the mixture onto a teflex sheet and spread it evenly.
With the back of a knife, draw some square or triangles and put in the dehydrator for
12hours at 105deg.
After 12hours, flip them to the other side and wait another 12 hours or until it is crispy.
Enjoy!
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37 - Bread I Am A Baker

Ingredients

150gr almonds

3 medium carrots

2 tomatoes

flaxseed

tamari

pinch of salt

Know How Now

Soak the almond in mineral water overnight.

Drain the almonds and blend them with 1/2L water in a high speed blender.

Put the mixture into a sieve and put the “almond flour” in a bowl.

Blend the tomatoes and the carrots. Add them to the almond flour.

Add 1 cup of flaxseed, 3 Ts of tamari, 2 or 3 pinch of salt and mix.

Spread the final mixture evenly (about 1cm high) onto a teflex sheet and dehydrate for 12 hours.

Flip the bread over and continue to dehydrate for another 12 hours.

When it’s ready, enjoy!

38 - Raw Sweet and Sour nuts – I Am Nuts Ingredients  Pecans, almonds,
38 - Raw Sweet and Sour nuts – I Am Nuts
Ingredients
 Pecans, almonds, cashews, and any nuts you like
 agave syrup
 cinnamon
 paprika
Know How Now
Soak the nuts in water for a couple of hours.
Drain the nuts and set aside.
In a bowl, mix some agave syrup with cinnamon and paprika to your taste. It should be
enough to cover all of the nuts.
Once the nuts are covered with the sweet mixture, put them onto a teflex sheet and in the
dehydrator for at least 12 hours.
Enjoy!
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39 - Onion Bread – I Am Original Ingredients  5 onions  1 c
39 - Onion Bread – I Am Original
Ingredients
 5 onions
 1 c sunflower seeds
 1 c flax seeds
 1/2 c olive oil
 nama shoyu or tamari
Know How Now
Put the sunflower seeds in a food processor and process a little, do not form a paste.
Add the onions in the food processor and process the whole mixture. Be careful not to mush
it, it should remain a bit granular.
Put the mixture in a bowl and add the flaxseeds and about 2 ts of nama shoyu or tamari.
Smooth onto teflex sheets, spread about 1cm thick and place in the dehydrator for 5 hours.
Flip the bread over and continue to dehydrate for another 3-4 hours or until dry and crispy.
You can break it into pieces to make some croutons, chips or crisps. You can also use it as a
piece of bread to make some “raw sandwich”.
Enjoy!
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40 - Kale Chips – I Am Greedy Ingredients  a big bunch of kale
40 - Kale Chips – I Am Greedy
Ingredients
 a big bunch of kale salad
 100gr cashews
 curry powder
 paprika
 cumin
 nutritional yeast
 water
Know How Now
Take out the middle of the kale leaves. Wash the kale and put in a mixing bowl.
In a high speed blender, blend the cashews with a bit of water until you achieve the
thickness you want.
Add some paprika, cumin and curry powder to taste. Add about 1 Ts of nutritional yeast.
Blend again and pour onto the kale leaves.
Put on a teflex sheet and dehydrate until dry and crispy which is about 5 or 6 hours.
Enjoy!
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41-Scones – I Am Fabulous 42-Cookies - I Have Energy 43-Raw Pancake – I Am
41-Scones – I Am Fabulous
42-Cookies - I Have Energy
43-Raw Pancake – I Am High With These
44-Crunchy Fruit Salad – I Am Fresh
45-Vanilla Yogurt – I Am Onctuous
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50 Raw Food Recipes by Audrey and Matt ©

41 - Scones I Am Fabulous

41 - Scones – I Am Fabulous Ingredients  2 carrots  3 apples  1/4

Ingredients

2 carrots

3 apples

1/4 agave nectar

1/4 coconut oil

1 cup soaked pecans

1 cup soaked almonds

1/3 cup coconut flakes

2 cups of pitted dates

pinch of salt

150gr Blueberries

1 cup of raisins

Know How Now

In a food processor, put the carrots, apples, almonds and pecans and process.

Add the dates and process again.

Then insert the coconut flakes and the agave nectar, add a pinch of himalayan salt and process more.

Pour all the mixture into a big bowl adding the raisins and the blueberries.

Make some big burgers with your hand as seen on our video.

Dehydrate overnight and have a go with it.

Enjoy!

42 - Cookies – I Have Energy Ingredients  200 gr walnuts  140 gr
42 - Cookies – I Have Energy
Ingredients
 200 gr walnuts
 140 gr almonds
 40 gr shredded coconut
 250 gr raisins
 pinch of salt
Know How Now
Grind the walnuts and the almonds together with the coconut and 200 gr of raisins in the
food processor until sticky. You may add some shredded coconut if desired.
Take a handfull of the mixture in your hand and roll it into a ball, add some raisins Place the
ball on the teflex sheet and press a bit in order to form a cookie!!
Dehydrate for 12 hours, flip the cookies upside down and keep dehydrating for another 12
hours.
Enjoy!
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43 - Raw Pancakes - I am high with these! Ingredients  1 cup of
43 - Raw Pancakes - I am high with these!
Ingredients
 1 cup of raw cashews
 1/4 cup of agave nectar
 4 bananas
Know How Now
Put all of the above ingredients in a food processor and blend until you achieve the thickness
that you want.
Pour it onto a teflex sheet forming a round pancake. Dehydrate for 5-6hours and flip it
around. Continue to dehydrate for another 5-6 hours.
Have it with raw mapple syrup or with a layer of banana topped with some berries.
Enjoy!
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44 - Crunchy Fruit Salad – I Am Fresh Ingredients  1/2 C pecans 
44 - Crunchy Fruit Salad – I Am Fresh
Ingredients
 1/2 C pecans
 1/2C almonds
 1/2 C soaked dated
 Strawberries
 raspberries
 apples
 pears
 bananas
 fresh and pure juice of 2 oranges
 fresh and pure juice of 1 lime
 agave
Know How Now
Wash and cut 3/4 of the strawberries you have, raspberries, pears and bananas. Pour the
lime juice on the fruits and set aside in a bowl.
Blend the orange juice, 1/4th of the strawberries and 1/4th of a cup of agave until smooth.
Set aside.
In the food processor, put the pecans and walnuts and thoroughly pour the agave. You
should get a sticky mixture.
Pour the sauce onto the fruits and top with the nut crumble you just made and serve!
Suggestion: you can also put the dessert in the dehydrator for 1 or 2 hours to warm it up a
bit.
Enjoy!
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45 - Vanilla Yogurt – I Am Onctuous Ingredients  50gr Cashews  1 banana
45 - Vanilla Yogurt – I Am Onctuous
Ingredients
 50gr Cashews
 1 banana
 vanilla pod
 vanilla extract
 salt
 water
Know How Now
Blend the cashews and drop some mineral water using a high speed blender. Water should
be about half the size of the cashews).
Once you have a nice creamy texture, add a banana and a vanilla pod (scratch the inside of
the vanilla pod).
Add another 2 ts of vanilla extract and add a pinch of salt.
Blend and you can enjoy the vanilla yogurt as it is or add some fruits in it.
Enjoy!
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46 - Mango Chutney I Am Spicy

47 - Cesar Sauce I Am Creamy

48 - Mustard Sauce I Am A Warrior

49 - Persillade I Am On Holliday

50 - Salted Butter I Am Relaxed

46 - Mango Chutney – I Am Spicy Ingredients  1 mango  1/2 ts
46 - Mango Chutney – I Am Spicy
Ingredients
 1 mango
 1/2 ts cumin
 1/2 ts himalayan salt
 2/3 green chili
 1/3 cup of water
Know How Now
Peel the mango, cut into pieces and put them in the blender with the rest of the ingredients
and blend.
The hot sauce that will keep you light and cool for the summer.
Enjoy!
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47 - Cesar Sauce – I Am Creamy Ingredients  100gr cashews  nutritional yeast
47 - Cesar Sauce – I Am Creamy
Ingredients
 100gr cashews
 nutritional yeast
 mustard
 salt
 apple cider vinegar
 olive oil
Know How Now
Blend the cashews with a little bit of water (about ¼ c).
Add 2 Ts of nutritional yeast, a Ts of mustard, 3 Ts of apple cider vinegar and 2 Ts olive oil.
Blend and enjoy!
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48 - Mustard Sauce I Am A Warrior

Ingredients

olive oil

1/2 lemon

apple cider vinegar

mustard

salt

water

Know How now

Put about 4 Ts of olive oil, 3 Ts apple cider vinegar, the juice of 1/2 a lemon and a bit of

mustard in a bowl.

Mix and add a bit a pinch of salt.

Enjoy!

49 - Persillade I Am On Holiday

Ingredients

parsley

coriander

chives

olive oil

balsamic vinegar

himalayan salt and pepper

Know How Now

Chop the hebrs very finely and mix in a bowl with some olive oil and balsamic vinegar.

Sprinkle some salt and pepper to taste and incorporate into a simple green salad.

Enjoy!

50 - Salted Butter - I Am Thoughtful Ingredients  1/2 cup coconut oil 
50 - Salted Butter - I Am Thoughtful
Ingredients
 1/2 cup coconut oil
 2 ts raw honey
 1/2 ts himalayan salt
Know How Now
Put the coconut oil in a bowl.
Put the bowl in the dehydrator to melt the coconut and achieve a creamy texture. This
should take 20 to 30 minutes.
Add the salt and the honey and mix with a spoon.
This makes a great spreading for a banana bread, pancakes or the scones.
Enjoy!
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Thank you. Enjoy! Audrey and Matt 69 50 Raw Food Recipes by Audrey and Matt

Thank you. Enjoy!

Audrey and Matt

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50 Raw Food Recipes by Audrey and Matt ©