For my sisters and friends who ask:
Some of these recipes have been learned (and then adjusted to my taste) from recipe books and some I have made up. A work in progress, adding recipes one at a time.
The concept of raw/living foods is easy - we need enzymes for optimum health, cooking destroys the enzymes.
Fresh organic produce is vital to creating tasty dishes, so grow what you can (even if it is some herbs and tomatoes in pots on your balcony) and go to your local farmer’s markets (and get to know the people who really feed you) for what you can’t grow. The oils you choose are a vital part of the recipes and taste - use only cold or hand pressed oils.
These are what I consider to be my staples :
Oils (cold pressed): Flax, Olive, Sesame Oil, and Coconut Oil/Butter
If I see any organic avocado, pistachio or walnut oil naturally made and hand pressed at the farmer’s market I will also include these oils.
Spices: Organic ginger root (from the farmer’s market), Cumin, Curry, Celtic Sea Salt (or salt of a similar ilk - natural sea salt only - no iodized table salts), Cinnamon, Coriander, Basil, Oregano, Black and Red pepper. I love to use fresh parsley, dill, sage, cilantro, rosemary, garlic (freshly harvested wet garlic is really yummy), marjoram, mint, basil, oregano when on hand.
For deserts: Raw Carob powder, cacao, and shredded coconut. Vanilla beans are used a lot in desert and smoothie recipes, I just haven’t found any that I want to buy at this point, so haven’t used them.
Nuts, Seeds and Sprouts: Almonds, Walnuts, Pecans (these are all local for me and why I use them the most) - cashews make wonderful creamy bases for soups,cheeses,
pates, and ice creams, but are not the healthiest nut, neither are they technically raw (for the most part) apparently because of the way the skins are removed - if I use cashews at all, it is for an odd ball treat. Also like to have sunflower, pumkin, and sesame seeds. Favorite sprouts are lentils (they are easy to find) - sprouting seeds is an important part of the makeup of raw foods - I can’t always find the seeds I want, but pick them up when I do see them.
Sweeteners: Fresh and dried fruits (particularly dates and raisins), stevia, raw honey (not considered vegan), maple syrup (use B grade organic, and not considered a raw food), and agave syrup is controversial at this time although included in many raw food recipes - do your research and then choose (but mke sure you buy “raw” “organic” if at all.
In General: Avocados, Tomatoes, Greens (whatever is in the garden or in season from the farmer’s market) Apples, Oranges, Flax meal (I use to make crackers and breads).
The measurements of raw food recipes are never quite exact so taste as you go, and keep in mind that the taste will change over time as the spices meld together - you will get a feel on how the spices will blend and change after an hour or a day or two. Other factors that create variances in taste are the freshness and water content of fruits, veggies, herbs, and spices. It is not an exact science and that is part of the fun!
There are a plethora of recipe books on the market and easy recipes found on the internet. Once you get a feel for the basics (and so easy), you will find yourself creating your own dishes - it won’t take long!
Some of the recipes here are from the books I have bought and learned from, others are from the top of my head using whatever was in my garden and pantry at the time. And, go with seasonal fruits and veggies (dried foods are an exception) they are the best to use - better for your health, freshness and the planet’s health!
These are the books I have been learning from, but again, there are hundreds of books available and you will learn something new from everyone:
“Raw Foods for Busy People” by Jordan Maerin (I love this little book, no photos, but easy, fast and extremely tasty recipes, one of my favorites)
“ani’s raw food kitchen”: by Ani Phyo - tasty and simple recipes for people on the go.
“The Raw Gourmet” Nomi Shannon - recipes are slightly more complex than the two books above, and so delicious.
“Raw Food for Real People” by Rod Rotundi - Rod has a great restaurant called “Leaf Organics” in Los Angeles, really yummy food!
“Raw Food - real world” by Matthew Kenney and Sarma Melngailis - 100 recipes to get the glow - gourmet raw foods, Matthew Kenney also teaches and started New York’s Real World restaurant.
Find more recipes here at my recipe blog
Dressings:
Ginger Lime Dressing: This is great on cabbage and carrots, or bok choy and carrots with sprouts and sesame seeds)
1/4 cup of lime juice (or lemon if you don’t have it)
1/4 cup cold pressed sesame oil
1/4 cup of water
2 tblspns tamari ( nama shoyo (raw) or braggs liquid aminos - tamari is not considered raw but you might like the taste better)
1 tblspn fresh mint (or more if you like it, I do)
1 tblspn fresh cilantro (or more for taste)
1 tspn fresh ginger (more to taste if you like)
2 tspns of either stevia, maple syrup (grade b is best, and not really a raw food) or sweeten with dates to taste
1 tspn sea salt
dash of pepper
Blend all ingredients together and done!
Cheeses and Dips:
One cup of pre-soaked almonds and walnuts (it was what I had on hand)
Juice of one lemon (meyer if possible)
About half a cup of water, (but it depends on the consistency you want, there needs to be enough water to make everything mix well in the blender)
1/2 tspn sea salt
1/2 tspn black pepper
1/4 tspn cayenne (do taste before serving and make those quantities to taste)
1 or 2 cloves of garlic (lots of garlic is good in this one)
1/2 cup fresh flesh from a young thai coconut
1 really nice, very ripe, very red (or orange) bell pepper...
Put all the ingredients into a blender and blend... Add water to adjust consistency if need be, the measurements are approximate.... great with kale chips, with flax bread or crackers, rolls, dipping veggies....
Sweet things:
Almond Carob Date Bar with Coconut
1 cup of almonds
1/4 cup of coconut
3 tblspns of coconut oil
2 tbspns of raw dried carob powder
3/4 cup of pitted dates
a touch of water
Grind almonds in food processor, add coconut oil, mix in, then add dates, mix around, then add carob powder, and a touch of water if needed.
Either eat as is, roll in shredded coconut and keep in fridge, or dehydrate for energy bars - its all good!
This is what I did with the rest of the coconut flesh I had left over from the red pepper cheese.
All measurements are “about”
4 cups of coconut flesh from young thai coconuts
1 to 1 1/2 cups of the milk from the coconut
1/2 cup of pitted dates
2 tablespoons of raw carob powder (you can also substitute this for raw organic chocolate, or do a blend of both)
1/2 banana (mostly for texture not for a strong banana taste - some people would use an avocado for the same reason, I’ll try that another time and let you know how it goes)
put all the ingredients in a blender, and blend until smooth
Do a taste check before serving and make sure you like the consistency, add more dates or agave nectar if you prefer it sweeter, add more coconut flesh or milk for a thicker or thinner consistency..... its divine... i prefer carob at night because raw chocolate keeps me awake if i eat it in the afternoon.
Breads and Crackers:
Cinamon Raisin Flax Bread:
2 cups of ground flax meal
1 cup of pecan meal (or other nut meal)
1/2 cup of shredded coconut
2 tblspns organic coconut oil
2 tbspns cinnamon
1 cup of water with half cup of dates blended
Mix flax dry ingredients, add water with dates (you might find it convenient to add the coconut oil if it is a cool day so it mixes properly), mix the ingredients well, add more water if you need to, and then add the raisins, if you have some time beforehand, soak the raisins for about twenty minutes (and use the soaking water in the recipe with the dates instead of the plain water)
Refreshing Drinks and Smoothies:
Recipe for really refreshing ginger lemonade:
juice of about 8 meyer lemons (or whatever lemons you have)
about 2 cups of water
about and inch or two of fresh ginger root
about 6 tablespoons of agave nectar (honey, stevia, or dates would also work - i like agave though)
put a little of the water in a blender, and add the ginger so you can chop it up well - you have to have enough water to cover the ginger, but not so much it won’t blend. then add the rest of the ingredients, blend about, check the taste, if too watery, add more lemon, if not sweet enough add more agave, the strength of the ginger will depend on how fresh it is... It is so yummy and easy to make...
