Whole fruit should be eaten in abundance on a raw food diet and usually needs no special preparation to make it palatable; therefore recipes for fruit dishes are not mentioned here.  Please  be cautious to not eat too many nuts, seeds and avocados (1 per day), nuts & high fat seeds should not exceed more than a small handful each per day.

Raw Chia Pudding

Blend with 3 1/2 cups of water: 1 cup of (soaked preferably at least 4 hrs.) of nuts or seeds (use a different variety each time and experiment). My preferred nut is almonds. 

After this is blended add 3/4 cup of dates, 1/2 teas. salt, 2 T. honey and blend smooth again. 

After this add 1/3 – 1/2 cup of chia seeds and stir lightly every 5 minutes about 3 times.  Let it set for at least 1/2 hour and serve with a fruit meal. I like to make this the night before and serve it with breakfast. 

Raw Creaming Salad Dressing or Dill Dressing

3/4 cup raw sunflower seeds

1 cup water or less if you want it thicker

1 T. onion powder

1/4 t. garlic powder opt.

1/8+ cup lemon juice, the more the better.

1 t. Vegetarian Express Saucy Ranch Seasonings.

1 t. salt

Blend all the ingredients thoroughly (except the Vegetarian Express Seasoning) until it is very smooth, then add the seasonings and blend it some more very lightly for a short time.  If you want dill dressing, add 1/4 t. dehydrated dill or 2 t. fresh dill instead of the Vegetarian Express Seasoning.

Flax & Chia Raw Cracker (High Omega 3)

Soak overnight with 1 1/2 cup of water: 1/2 Cup of flaxseed with 1 cup of chia seed;

Do not drain or rinse in the morning the flax and chia.

Soak with enough water to cover about 2 inches also the following 2 ingredients:

¼ cup of seeds (pumpkin, sunflower, hemp, or sesame seeds)

1/3 cup chopped walnuts

1/2 Teaspoon Salt

Drain and rinse the nuts and seeds but not the chia and flax. Mix all ingredients together with the salt. Spread out thinly on unbleached parchment paper or a ParaFlexx or Teflex dehydrator sheet. Dehydrate at 125 degrees for the first hour or 2 and then flip the crackers onto the racks to permit the air to penetrate freely. Dehydrate more at around 115 until crispy; about 20-24 hours. See the video on the raw food video page. Watch Here Also

Raw NO Egg Salad Watch Demo Video

3 C. Celery

1 C Green Onion

2 T. Lemon

1 t. Onion powder

3/4 t. Turmeric

¼ t. Himalayan Salt and ¼ t. Black Salt

1 to 1 1/2 C Cultured raw Macadamia nuts or if you do not have the cultured nuts then blend 1 cup of raw macadamia nuts 1 garlic clove and ½ t. salt with enough water to blend into a thick cream.

Mix all together and serve.

Cultured Nuts (Probiotics)

To make the cultured probiotics soak 4-8 hours 1 cup of nuts or seeds. Drain this and blend 1 cup of water with the soaked and drained nuts or seeds. After blending add the probiotics and lightly blend it in. Place in a glass jar on top the refrigerator or some warm place and cover with a paper towel. Let it sit for 5-6 hours. My favorite probiotics to use for this is PuraDyme LiyfBiotic. Use less nuts if you are not wanting too much heavy mucus forming foods in your diet.) The soaking and culturing renders the nuts and seeds more digestible and less mucus forming. Watch video here.

Refrigerator Dill Pickles

4 small or 2 large cucumber

1/4 t. Dill weed

1/2 t. onion powder

1/4 t. salt

1/8 c. lemon juice

Slice the cucumbers very thin in a food processor and combine and mix all ingredients together with your hands to thoroughly disperse the seasonings. Chill for awhile for best results.

Dried Seaweed Salad

1 c dry wakame seaweed (soaked)
1 1/2 c thinly sliced cucumber (about half a large one)
1 1/2 c thinly sliced carrot (about one carrot)
1/2 c thinly sliced cabbage
3 tbsp lemon juice
3 tbsp mashed avacado
1 t salt
1 tbsp raw honey, or sucanat
2 tbsp sesame seeds

Instructions:
1. Begin by soaking the seaweed in 3 cups of water for about 5 minutes.
2. Meanwhile slice your carrots, cucumber and cabbage as thin as you can.
3. Once the seaweed is done soaking it should be significantly plumper. strain all of the water from it.
4. Mix all ingredients in a large bowl. serve immediately or store for no more than a day or two in a glass airtight container in your fridge.

Zucchini Dish

Creamy Fruit Salad Topping

1/3 Cup Chia Seed

1 1/2 Cup Water

Blend these top two ingredients until smooth. Then add to the blender the following:

1 – 1 1/2 Cup Water More or less according to desired consistency

3/4 Cup Whole Pitted Dates

1/4 Cup Raw Honey (or add 1/4 cup more dates)

1/3 teaspoon Salt

Dash of vanilla (optional)

1/2 Cup Walnuts or almonds or fresh raw coconut

Blend all the above together until smooth.

1/4 Cup Raw Carob (optional) Blend this in after all has been blended smooth for a fudge taste. If you are using carob omit the vanilla.

Berry Syrup

3 cups of berries (Blackberries, Strawberries, etc.)

3/4 cup Dates

1/4 C. Honey or add 1/4 cup more dates.

1/4 t. salt

1 Cup water .

2 T. Lemon or lime juice. (Optional)

Blend all until smooth.

Raw Spanish Rice

1 & 1/2  avocado cubed small

1 tsp Chili powder

2 tsp paprika

1/2 tsp turmeric

1 tsp onion powder

1 tsp salt

pinch cayenne

1 head cauliflower; Shred cauliflower in a food processor

1 red bell pepper

2 Roma tomatoes

3 Green onions

1/4 cup cilantro  minced

1 Tbsp basil leaves (minced)

1 clove of garlic minced

2 Tbsp lemon juice

2 tsp honey.

Mix all together

Seaweed Wrap

Spread a very small amount of mashed avocado onto a raw nori sheet ( the Nori sheets can be purchases on Amazon)

Layer on some shredded carrot, lettuce, green onion. Try different shredded veggies. Sprinkle on some salt and roll it up like a burrito.

Try it stuffed with the seaweed salad.

Better Burger Recipe (Lower Nut Content)

1 1/2 Cups Pecans  

4 Large Carrots  

1 Medium brown onion

2 handfuls of fresh parsley or cilantro 

1/3 C. Lemon Juice

1/2 t. salt  

Tablespoon Fresh Rosemary    

1/2 t. Tarragon

1/3 C Ground Flax

Add all ingredients to a food processor and process smooth with some chunks remaining.

Place rounded patties onto the dehydrator tray and dehydrate until they are a little crispy on the outside and soft on the inside.

Add to the burger fresh onion, tomato, raw creamy salad dressing (given in our recipes) and wrap the top and the bottom with lettuce or greens.

Nutty Raw Burgers

1 cup blended walnuts or pecans                                                                                1 cup hulled sunflower seeds                                                                                     2 cups sprouted lentils or mung-beans                                                                 1/2 cup coarsely chopped cabbage                                                                            1 1/2 cups coarsely chopped celery
1 lemon, peeled and quartered
1 cup of dehydrated tomatoes soaked in water
1/2 teaspoon salt

Add all ingredients accept the ground nuts to a food processer and process smooth with some chunks remaining. Add the grounds nuts and mix all.

Place rounded patties onto the ParraFlex sheets and dehydrate for a few hours and then flip them onto the tray without the ParraFlex and continue to dehydrate until they are a little crispy on the outside and soft on the inside. You can skip the dehydration and use it as a spread instead of a burger.

Add to the burger fresh onion, tomato, raw creamy salad dressing (given in our recipes) and wrap the top and the bottom with greens.

Using it as a wrap filling:

Spread the raw un-dehydrated burger onto a collard green, lettuce or nori sheet, add fresh tomato and onion; wrap and enjoy.

Tabouli

1 C. parsley finely chopped

1 C. tomatoes chopped fine

1/4 C. chopped green onions

1/4 C. fresh lemon juice

1/2 C. finely processed cauliflower

1/2 C. cucumbers cubed small

salt to taste (opt.)

mix all and chill at least 1/2 hour

Cole Slaw

1 Small head of cabbage shredded

1 Large Carrot shredded fine

2 Small Lemons Juiced

1 T. Onion Powder

1 and 1/2  t. salt

1 or more cups of creamy sunflower seed salad dressing.

Mix all together. Serves about 10+ people

Raw Tomato Soup

1 Qt. pressed down fresh tomatoes

1/4 C. Raw soaked almonds, pecans, sunflower seeds or any other soaked raw nut.

2-4 T. Honey

1 T. Onion Powder

1/2 t. Basil or ½ cup of fresh picked basil (the fresh basil is to be removed before serving, so keep the leaves on the stem for easy removal)

½ t salt or salt to taste

Blend all ingredients except the basil. Strain the seeds and skins out if you want at this point. Add the basil and set on a warmer burner and heat until it is 118 degrees or below. Let stay warm for a couple of hours. This mingles the flavor into the soup.

Raw Mock Tuna Salad Roll Ups – Serves 7

3/4 C.   Green Onions

3/4 C.   Sunflower Seeds (Soaked at least 2 hours)

1 C.       Celery

1/4 C.     Red Onions or other onions if red onions are not available

1 t.        Sea Salt

2 C.       Carrots (Pulverized in Champion or very finely shredded)

1 T.       Onion Powder

2 C.       Alfalfa Sprouts

1 C.      Salad Dressing

1/8 C.      Lemon Juice

Several Collard Green leaves ( for rolling up salad in)

Us a food processor for the first 4 ingredients and whiz until thoroughly pulverized; add all ingredients together in a bowl and then add the salad dressing.  Roll it up in a Collard Green leaf.  Sliced avocado can be added at this time also.

Lasagna Watch Video

1 lg. bag of Spinach Chopped super fine or put through a food processer. Mix this with 1t. salt, 1 t. onion powder and 3 large smashed avocadoes.

2 Lb. Tomatoes (About 3) slice thin.

4 Cucumbers (slice long ways thin) you can use a food processor that has a slicer.

1 cup of dried tomatoes blended with 1 cup of water and 1/8 c. of honey, 1 t. salt, 1 clove garlic and 1T. onion powder.

1/2 Cup of macadamia nuts and 1/2 cup of brazil nuts blended up with 1 cup of water, 1 t. salt, 1 T lemon juice, 1 red bell pepper and 1 t. of onion powder.

Layer all ingredients at least 2 times.

Tomato Sauce (For Lasagna or over Zucchini Noodles)

1/2 cup home dried tomatoes soaked in 1 cup water 2 large tomatoes, 1 T. Onion Powder, 1/3 cup of Raw Honey

1/8 cup of Lemon Juice

¼ Cup Tomato powder (Berrilys) @ amazon

Soak the dried tomatoes for a few hours. Blend all of the ingredients together until smooth.

Zucchini Noodles

Slice up some zucchini noodles with a zucchini noodle maker that makes thin noodles. These come out the best. Add some onion powder and a tiny garlic powder, salt, small amount of lemon juice and enough mashed avocado to mix into the noodles. Serve with the above tomato sauce.

Carrot Salad

Wash and peal 6 lg. Carrots

Run all the carrots through a juicer and then add back the juice to the pulp. Put the ground carrots into a bowl and add 1/2 t. salt, Juice of 1 large lemon, 1 T. onion powder and stir into the carrots. Serve.

Eating Raw Food

The nicest thing about eating raw food is that there is less time in the kitchen and it gets you more into gardening. The raw fresh food from the garden is the best.

You will probably experience some detoxing symptoms about 7-10 days into the diet; this usually subsides after a few days. Saunas and colon cleanses will be helpful during this detoxing time.  The detox is caused by toxins being stored in our fat, and as fat is being burned up the toxins are released.

The Raw Food Diet Guidelines:

Drink a quart of water first thing in the morning (this amount is recommended for a large man, drink less for a smaller person)

Breakfast example: 8:00 AM

Eat 3-4 different fruits cut up small in a fruit salad, such as: banana, strawberries, apple, dates.

A small handful of 1-2 different nuts or seeds, such as coconut, or pumpkin seeds.

Make sure you get a variety of fruits and nuts throughout the week, and don’t get stuck on the same thing every day.

Between breakfast and lunch drink another quart of water or a pint of water if you are having green-drink also.

At 12:00 It is very energizing to have a green-drink made of garden 2-3 greens of the following; kale, collards, comfrey, alfalfa, beet greens, red clover. Blend about one half cup of greens to about a pint of water per person, strain this and add some lemon juice.

Lunch example: 2:00

Eat 3-4 different vegetables cut small in a salad, such as: garden greens, tomato, carrots, green onions. Add some raw olives, (I get these from sunfood) and or avocado to the salad, add a raw salad dressing listed on this page.  I like to put some of my salad in raw nori wraps, (I get these from Amazon). For more nutrition or calories you can add juice about 15 minutes before lunch; this would contain about a pint of vegetable juice of carrots and some other vegetable like asparagus, broccoli, greens, or beets from the garden. It’s best not to have too many combinations in the juice at one time, but a variety throughout the week.   Sprouts can be added to the meal or juice. Make sure to get a good variety of salad vegetables throughout the week.

You could enjoy a nice spaghetti lunch of shredded summer squash and blended tomatoes and fresh basil or oregano poured over the squash and then topped with the sunflower salad dressing and olives.

Drink another quart of water between lunch and supper.

Supper should be light consisting of just raw juice or some fruit or nothing if you are trying to lose weight or want to speed up any healing that you need. Your body heals when you are sleeping, so going to bed with an empty stomach will cause your bodies energy to be directed on healing, and not digesting food. Nuts take a long time to digest and will interfere with getting a good night’s sleep.

Keeping the meals 5 hours apart will give the digestive system time to rest facilitating a great improvement in digestion and better assimilation and elimination. The strained green drink will not cause digestion to be interrupter.

Separating the fruits from the vegetables in the meals will also help digestion, allowing less fermentation and in turn creating purer blood.

Caution: Be sure to not overeat on the high fat foods such as: nuts, seeds, avocado, and olives.

The popular raw food deserts are not only too rich, but they can be hard to digest and fattening.

Too many combinations can hinder the digestion; So, Keep It Simple Sweetie.

 List of Raw Foods

• Apple
• Apricots
• Avocadoes
• Bananas
• Berries
• Cherries
• Coconuts
• Cranberries
• Dates
• Durians
• Grapefruits
• Grapes
• Honeydew
• Kiwi fruits
• Lemons
• Limes
• Mangoes
• Mangosteens
• Noni fruits
• Oranges
• Papayas
• Pears
• Persimmons
• Tangerines
• Tomatoes
• Watermelons
• Melons
• VEGETABLES
  As fresh and as recently picked as possible
• Basil
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Chard
• Collards
• Corn
• Cucumbers
• Garlic
• Ginger
• Kale
• Kelp
• Lettuces
• Olives
• Onions
• Melons
• Parsley
• Peppers
• Pumpkins
• Spinach
• Tomatoes
• Zucchini
• other green leafy vegetables, for example organic baby greens
• All seaweeds
  BEANS & LEGUMES
• Sprouted Lentils
• Sprouted Mung beans
• String beans
• NUTS
  Make sure they are really raw, and not pasteurized, roasted or cooked in any other way
  Minimize your consumption of nuts; these are clogging to the system if eating to many. 
• Almonds
• Cashew nuts
• Macadamia nuts
• Pecans
• Pine nuts
• Walnuts
• SEEDS
• Flax seeds
• Hempseeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

SPROUTS or Microgreens
You can carry out your own fresh sprouting

• Alfalfa
• Barley grass
• Broccoli
• Buckwheat (unhulled)
• Fenugreek
• Mung beans
• Sunflower seeds
• Wheatgrass