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ALSOBYJENNYROSS
THEARTOFRAWLIVINGFOOD:HealYourselfandthePlanetwithEco-deliciousCuisine(withDoreenVirtue)
RAWBASICS:IncorporatingRawLivingFoodsintoYourDietUsingEasyandDeliciousRecipes
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Copyright©2014byJennyRoss
PublishedanddistributedintheUnitedStatesby:HayHouse,Inc.:www.hayhouse.com®•PublishedanddistributedinAustraliaby:HayHouse Australia Pty. Ltd.: www.hayhouse.com.au • Published and distributed in the United Kingdom by: Hay House UK, Ltd.:www.hayhouse.co.uk•Publishedanddistributed in theRepublicofSouthAfricaby:HayHouseSA(Pty),Ltd.:www.hayhouse.co.za•Distributed in Canada by: Raincoast Books: www.raincoast.com • Published in India by: Hay House Publishers India:www.hayhouse.co.in
Coverdesign:StonesongCreative•Interiordesign:TriciaBreidenthalInteriorphotos:FringePhotography
Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmitted,orotherwisebecopiedforpublicorprivateuse—otherthanfor“fairuse”asbriefquotationsembodiedinarticlesandreviews—withoutpriorwrittenpermissionofthepublisher.Theauthorof thisbookdoesnotdispensemedicaladviceorprescribe theuseofany techniqueasa formof treatment forphysical,
emotional,ormedicalproblemswithout theadviceofaphysician,eitherdirectlyor indirectly.The intentof theauthor isonly toofferinformation of a general nature to help you in your quest for emotional and spiritual well-being. In the event you use any of theinformationinthisbookforyourself,theauthorandthepublisherassumenoresponsibilityforyouractions.
Cataloging-in-PublicationDataisonfilewiththeLibraryofCongress
TradepaperISBN:978-1-4019-4038-6
109876543211stedition,January2015
PrintedintheUnitedStatesofAmerica
Tomychildren,DylanJamesandAlysaGrace,whoseworldwillbeimprovedaslivingplant-basedfoodsbegintohealthosecommittedtoadifferentrealityfor
theirhealth.Myhopeisthatyoubothwillcontinuetoembracethesepossibilitiesforyourownvibranthealthandwillpass
ontheseideastoyourchildren’schildren.
Inlovingmemoryofmygrandparents,CharlesRoss,Sr.,JohnPeacock,and
GerryPeacock,whotaughtmethekindoflifelessonsthathavehelpedmeremainopentonewpossibilities.Iamgratefulforyourlastingimprintonmylife.
Tomyfamilyforyourcontinuedsupportofthismissiontohelpothersfindhealing,evenwhenitmeanslongdaysattherestaurants!Yourgraceinmylifeisimmeasurable.
CONTENTS
Introduction
PARTI:GETTINGSTARTED
Chapter1MappingaNewWay:The“Why”and“How”ofEatingRaw
Chapter2TheLiving-FoodsKitchen
Chapter3HealingBasics:TheThree-DayJumpStart
PARTII:HEALINGFROMHEADTOTOE
Chapter4FoodasPreventiveMedicine
Chapter5BoostingYourBrainHealth
Chapter6ArmedforGoodHealth
Chapter7HealingYourHeart
Chapter8Eating“Raw”forDiabetes
Chapter9StrengtheningYourFrame
Chapter10YourDigestiveTract:EnzymestotheRescue
PARTIII:HEALINGTHEWHOLE
Chapter11HealthyChildren,HealthyFamilies
Chapter12FoodforaHealthySoul
Afterword:ProgressEveryDayAppendixI:CookLikeaChef:AGuidetoQualityUtensils
AppendixII:Raw-FoodPyramidAppendixIII:BiographiesMetricConversionChart
RecipeIndexAbouttheAuthor
INTRODUCTION
“Naturalforceswithinusarethetruehealersofdisease.”
—HIPPOCRATES
Imagineifyoucouldinvigorateyourlifejustbychangingwhatyoueat!Wouldyoualteryourdietforachanceatsustainedhealthandoptimallongevity?Howfarwouldyougotoattainyourbestbody,bestlooks,clearestmind,andhighestenergy?WhenIbeganmypersonaljourneywithrawfoodsadecadeago,myveryhealthandwell-beingwere
at stake. For years I had suffered indigestion and low-level abdominal pain brought on by GERD(gastroesophagealrefluxdisease),IBS(irritablebowelsyndrome),andanulcer.Onehealthproblemischallengingenough,butwhenyoufaceaseriesofissues,alldiagnosedinyourlateteens,justgettingthroughthedaycanbeoverwhelming. Iwasverydepressedbecauseof theconstantpain.Somethinginsidemescreamed,“Theremustbeahealthier,happierwaytolive,freefromthediseaseplaguingmybody!”Iwaslookingforhealing.From thatmoment on Iwas committed to finding a new truth. Iwould dowhatever necessary to
accomplish that mission. Not surprisingly, allopathic or traditional medicine didn’t lead me to thehealing I was seeking. I came to recognize long after my health problems had been diagnosed thatmodern medicine isn’t designed to address the body holistically, but rather treat symptoms as theyoccur. Even though what you eat is recognized as preventive in some cases, diet is rarely a soletreatment focus. That limitation, at least at the time, left me searching—and gratefully so—foralternatives.Withmydeterminationcametherealizationthatmychoiceoffoodcouldnotonlyhealmydigestivetractbutalsosupportmyentirebodyinoptimaldailyhealth.Today, I’m proof that you can achieve just that by simply looking to the end of your fork. My
personalpathtohealingledmeintoalifestylecenteringonthenonprocessedplantsourcesofaraw-foodsdiet.Thisnutrient-rich,high-energyapproachtoeatinghasyieldedexponentialresultsacrossmyentirelife.I’vebeenlivingvibrantlyformorethanadecade,withaburgeoningraw-foodsbusiness,twohealthyyoungchildren,anda supportive, lovinghusband.Togetherwithourextendedcommunityoffellowfoodtravelers,we’vealteredwhatandhowweeatforthebetter.WhatdoImeanbythat?We’veadoptedastyleofeating—“gourmetlivingcuisine”—thatincorporatesplant-basedwholefoodsservedeitherraworpreparedat118ºForlower.Whythattemperature?Itisthethresholdthatletsussteerclearof any harmful substances created by high-temperature cooking while keeping enzyme and nutrientvaluesintact.Byfocusingonhigh-qualityfruits,vegetables,nuts,seeds,andsproutedgrainsintheirmostnatural
state,I’veexperiencedabsolutefreedomfrommysymptoms—theoppositeofwhatyoumightexpectfromaseeminglylimiteddiet.Ihealedmybodyfromtheinsideout!Learningnewingredientsandfoodpreparation techniques while exploring the benefits of this lifestyle became a full-time adventure. Ienjoyedmyfirstmango…atemyfirstrawchocolatebar…andfinishedmyfirstmealinfiveyearspain-free!Intime,Irealizedjusthowrestrictivemylifehadbeenbeforethesediscoveries.Imaginemyjoyinlearningsomethingnewthatmademefeelfantasticfromheadtotoe!Ifirmlybelieve thatyou, too,canreverseorpreventconditions thatmightrobyouofyourvitality
anddepriveyouofyourbestchancetoexperienceoverallgoodhealth.ThemenuchoicesinHealingwithRawFoodsareanti-inflammatoryandalkaline,twotermsthatyou’llbecomefamiliarwithasyoudiscover foods that can have a positive effect on your body, your mind, and even your spirit. I’m
confident that thechoices in thisdietcanhelpyou realizeyour innerpotential for livingwell, livingholistically,andlivingfullytoshareyouruniquegiftswithothers.
NextinaSeries
HealingwithRawFoods isthethirdcookbookinaseriesofbooksI’vewrittentohelpyougetthemostfromthisexcitingnewcuisine.TheArtofRawLiving,myfirstbook,offereddietaryfundamentalsand easy recipes, alongwith simple steps for transitioning from a standardAmerican diet (SAD) toliving-foodsfare.RawBasics,mysecondbook,mergedfavoriterecipesfrommyCaliforniarestaurants,118Degrees,withadviceonsuccessfullyincorporatingthisdietintoyourlifestyle.Although thosebooksaregreat resources,youdon’thave to read them toenjoyor learn from this
one. Everything you need to know about the foundational foods and dietary practices necessary tocatapultyourhealthtothenextlevel,yourhighesttruth,iscontainedinthesepages.Thinkofthisbookasanimportantguideinyourjourneytowellness.Eachchapterhasbeendevelopedwithonegoal inmind:tohelpyouunderstandhowaliving-foodsdietcanbolsteryourwell-beingandlongevity—onebody system at a time.Each chapter reinforces the concept that healing and vitality emanate from abodythat’snotonlyinbalancebutalsosupported100percentbyeverychoiceyoumake.Tohelpyounavigatetheseconcepts,HealingwithRawFoodsisdividedintothreePartsthatyoucan
tap into nomatterwhere you are on your journey. These sections contain a total of 12 chapters, alldesignedwithspecificcontenttosupporthealingthroughfood.
— Part I, “Getting Started,” demonstrates that there are fundamentals to everything in life,including livingahigh-energyraw-foods lifestyle.Chapter1,“MappingaNewWay:The ‘Why’and‘How’ofEatingRaw,”explainswhatyouneedtoknowaboutthislifestyletobesuccessful.Itpresentssome of the science behind the incredible feeling your body can experience when it’s nourishedcorrectly at its core. Chapter 2, “The Living-Foods Kitchen,” introduces the foods you’ll enjoy inexploring this remarkable lifestyle, with reference to a back-of-the-book Appendix of utensils formakingprepinanykitchenabreeze.Chapter3,“HealingBasics:TheThree-DayJumpStart,”willhelpyoujump-startyournewcuisinewithathree-daymealplan.ItaddressestheonequestionIgetaskedthemostoften:“HowdoIgetstartednow?”
—PartII,“HealingfromHeadtoToe,”examinesspecifichealthsystems inyourbody.Besidesexploringhowrawfoodscanpositivelyaffectthebrain,immunesystem,heart,musculoskeletalsystem,anddigestivesystem,thesechapters takea lookat theimpactof thisdietapproachondiabetes.EachchapteroffersrecipesI’vecreatedtomakeyourhealingjourneynotonlyeffectivebutalsodelicious!The choices I’ve includedaredesigned to stimulate thehealthof individual systems,while inspiringyourbestculinaryefforts.We’veseentremendousresultsfromthesedishesoverthepastsevenyearsamongour118Degreescustomers.(Ilookforwardtohearingyoursuccessstory,too!)
—PartIII,“HealingtheWhole,”looksatpotentialstepsforcontinuingyourliving-foodsjourney.Chapter 11, “Healthy Children, Healthy Families,” offers food tips and ideas for nurturing growingchildren.I’vetestedtheminmyhomekitchenwiththeotherfamiliesthatI teach,andIcansaywithconfidencethat they’re“kidapproved.”Finally,Chapter12 tackles thatmostelusiveofchallenges in“FoodforaHealthySoul.”
RecipesandMore
Healing with Raw Foods is more than just a collection of recipes, how-to lists, and charts formastering the basics, even though I’ve included resources throughout the chapters and in severalappendices.It’salsoaguidetolivingholistically—thatis,usingfoodandyourmealplanasthestartingpointforoverallhealthandwellness.Bylookingatwhatyoueatinthecontextofyourentirewell-beingratherthanisolatingyourdietarychoices,you’llexperiencepositiveresultsforbody,mind,andspirit.Inshort,thisisnotjustanothercookbook.It’sawellnessmanual!Assuch,I’veevenincludedsimple
affirmations throughout the book to keep youmotivated and focused as you transition to your newdietarylifestyle.Justasyourbodyisnourishedbyhigh-qualityfoods,soshouldyourmindbefedbypositive,nurturingthoughts that tip thescalesinyourfavor.Affirmationscansupportyoubyhelpingyou stay aligned with your highest good, especially if you’re tested in your commitment to a newhealingpath.I realize that this new eating lifestyle may at first seem strange, confusing, and downright
challenging, especially if you’re already battling a health issue.Youmay even question that sciencesupportsanenzyme-rich,alkalinerawdiettobolsterthehumanbody.Butithasbeenmyexperience—after 15 years of success with this diet—that when you choose your foundational foods as close tonatureaspossible,youwillfortifyyourbodyagainstdisease,youwillstrengthenyourmind,andyouwill invigorate your spirit. And by generating positive, loving, and supportive thoughts around yourchoices,you’llenjoythewhole-personbenefitsofwhatyoueat.ToexplainwhatImean,I’vetappedseveralmedicalprofessionals,doctorsnotedfortheirresearchor
work inadvancedhealthandhealingprinciples, to specifically showhowchangingyour relationshipwithfoodimpactseveryaspectofyourwell-being.Theyoffersomeofthegrowingsciencebehindthismiraculousapproachtodietandlifestyle.Eventhoughmuchoftheresearchinthisareahasfocusedonoverall vegetarian or vegan eating styles, the sum of that work suggests that plant-based foods areemergingasacore target inourunderstandingofhow thebody isbest supported foroptimalhealth.I’vebeenhonored to interviewand learn from these forward-thinking individuals.Their eye-openingworkhasonlyfurtheredthetruthsIhaveexperiencedonmyownhealingpath.Living cuisine, as a whole, actually builds on the path encouraged by many professional
organizationsandevenfederalagenciestoeatabalanceddietrichinplant-basedfoodsratherthanhigh-fat and processed choices. In its Dietary Guidelines for Americans 2010, the USDA’s Center forNutritionPolicyandPromotionnotonlyhighlightsthenutrientbenefitsoffruits,vegetables,andwholegrainsbutalsopoints to thepotential linksbetweeneatinghealthyingredientsandloweringyourriskfor heart disease and other chronic ailments. Even though the USDAmay include other foods andcooking methods in its “balanced” approach, it still acknowledges plant-based ingredients as animportantcornerstoneofwellness.Myexperiencehas taughtme that choosinga living-foodsdiet strengthensyourhand for reaching
anynumberofhealthgoals.Itprovidesthebuildingblocksforgreatnutritionandcleansingyourbody.You’llbeamazedbyhowitemsrichinnutrientsandaliveinvitalenergycanmakeyoufeelphysicallyandmentallyrestored.Ipromise!Lettheadventurebegin…
CHAPTER1
MAPPINGANEWWAY:THE“WHY”AND“HOW”OFEATINGRAW
Ifyoucoulddrawadietarylifestylemapforahealthyfuture,whatwoulditlooklike?Wouldittakeyou into familiar territory or down previously unexplored paths? Would you meander past oldlandmarksorpointyourselfinnewdirections?Notsurprisingly,chartingabettercourseforanythinginlife,especiallyyourwell-being,usuallymeanschangingoldpatternsandmappingnewstrategies.Butwhenitcomestoeating,it’snotalwayseasytosteerinadifferentdirection.Justthethoughtoftossingthosecomfortfoodsandotherfavoritestothewaysidecanstopyoubeforeyoutakeyourfirststep.Buthere’ssomethingtokeepinmindasyougoforward:Everybiteandmorselyouconsumehasthe
powertoeitherstrengthenandrevitalizeyourbodyordiminishit.Unfortunately,wedon’talwaysthinkof food in terms of health and healing, even though science consistently points to a link betweentraditionalNorthAmericandietarypatternsandanepidemicofseriousmedical issues—heartdisease,diabetes, obesity, and even some cancers. Toomany of us live casually frommeal tomeal withoutconsidering how our choices impact our bodies. Yet they do!What we eat can be the first line ofdefenseagainstfatigue,disease,andotherstressorsthattakeatollonoursystemsovertime.Sohowcanlivingcuisine—foodspreparedandeatenasclosetotheirnaturalstateaspossible—help
you achieve such optimal health and healing?More specifically, why are raw or whole plant-basedfoods—the heart of this meal plan—the best dietary choice for many humans? I believe by simplyremapping your choices, you can re-map your life. You can create a new physical experience as itrelatestoyourdailydiet.Aliving-cuisinefoodplanandlifestylecanbeapowerfulpathtogreathealthbecauseit’sbasedonfoodsdesignedbynatureasperfectfuelsandhealingsources.Italsofocusesonmendingmindandspiritaswellasbody.Theingredientsusedthroughoutthisbookreconnectustoourfood-as-fuelroots.Asthefirstculinary
option available to human beings, the raw-food path to healing is as old as life on the planet itself.Ancienttexts,suchastheBible,evenreferto“releasingenergy”bysproutingfoodsandvegetables,andtincturesmadefrom“herbsoftheland.”ForHippocratesandotherancientGreekhealers,healthwasaholisticendeavor.Wellnessdidn’tinvolvetreatingsymptoms;rather,itfocusedonrestoringbalancetothebodywithfreshfoodsandherbs.Centurieslatermanypeoplehavelosttouchwiththeseconcepts.We’veforgottentheimportanceofwhatweeatinpromotinggoodhealth.Becausemanyofusliveincities,wehavelittle, ifany,connectionto therawsourcesofourfoodsupply.Moreover,we’remorelikelytoconcentrateonthesocialaspectsofwhatweeatratherthanitspowerinfuelingourbodiesorrestoringbalanceandgoodhealth.Yetraworplant-baseditemsarefullofessentialvitamins,minerals,andothernutrientsnecessaryto
supportyourvitalorgansandsystems,aswellasrepairandreverse,ratherthancause,damagetoyourcells.Thetrillionsofmicroscopicstructuresthatmakeupthebody—yourcells—areconstantlyatwork,replenishingandcreatingbalancesothateveryorganandsystemworkstoyourlife-affirmingbenefit.Whetheryouwanttoimproveyourenergylevelsortackleasinglehealthissue,living-foodscuisine
can help restore wellness and facilitate healing. By making nutritious choices devoid of the toxinspresent in other foods, you’ll experience tremendous tangible results. The immediate and long-term
benefitsofawakeningyourtastebudstoexcitingnewoptionsincludeweightloss,improveddigestion,lowered cholesterol, better blood pressure, increased energy, and enhanced physical endurance.Moreover, you’ll find relief from many health conditions, such as ulcers, indigestion, headaches,chronicfatigue,anddepression,whicharerepeatedlylinkedtopoordiets.Somebenefitsmayevenhelpyouavertcancer.Butyou’llalso reap rewards inother important,perhapsevenunexpected,ways.Aliving-foods lifestyle can lead to sharpened mental clarity, balanced emotions, heightened self-awareness,andevenahealthyglow.Asamazingasthebenefitssound,howdoesthisdietreallywork?Let’stakeacloserlook.
ScienceJoinsNature
Therearemanyreasonswhyliving-foodscuisinecanhelpyouachieveoptimalhealthandhealing.Thechemistryandphysicsbehindthisdietaryplanmakeitsuperbforpromotingstrengthandwellnesswhilefightingdisease.Plant-based selections—the foundation of a raw-foods diet—are free of the additives, chemicals,
hormones, and other preservatives found in processed and animal-based foods. As such, they don’tcreatetheharmfulacidicenvironmentinwhichdiseasethrives.Instead,thiseatingstyleencouragesalow-toxin, “clean” diet that boosts analkaline or neutral environment inwhich disease can’t thrive.(Chemically speaking,acidity andalkalinity aremeasured on a pHor “potential of hydrogen” scale,with0to6asacidic,7asneutral,and14astotallyalkaline.Nutrient-andenzyme-richraworlivingfoodshelpachieve theneutral tomoderatelyalkaline levelyourbodyneeds topreventdisease.We’llexplorethisconceptmoreinChapter4.)Rawfoodsarefullofhigh-densitynutrients,packagedbynaturesothebodycanusethemefficiently.
By supplying essential vitamins, minerals, proteins, amino acids, and other components, they helpmaintainvitalorgansandoptimalhealth.Thesenutrientshaveaddedvalue in that theyalsoassist indetoxifyingorriddingyourbodyofharmfulsubstances.Theyrestorevitalbalanceconducivetogoodhealth.Besidesdeliveringessentialnutrients,plant-basedfoodsarealsorichinenzymes,proteinmolecules
or catalysts necessary for keeping the body running efficiently. The enzymes involved in digestionbreakdownfoodintonutrientsofallsortssotheycanbeusedeffectively.Althoughourbodiesproducetheirownenzymes, it’sa finite reserve.Youneedhelpfromothersources.Theabundantsupplementofferedbyplant-basedfoodshelpsprocessnutrientsefficientlyso thebodycangoaboutmaintainingvitalorgansandpromotinggoodhealth.Also,unliketraditionalhigh-temperatureheatingmethods,whichcanbreakdownessentialvitamins,
minerals,andenzymesaswellascreateby-productstoxictoyourhealth,therawfoodsinthisdietarenever heated above 118ºF. That means none of their wholesome nature is removed or “killed” bycooking. Instead, this temperature guarantees the healthiest and biggest nutritional boost possible! IevennamedmyCaliforniarestaurants118DegreesbecauseIbelievestronglyinpreparingourcuisineinsuchawaythatwemaintainthatsamewholesomenatureandlivingenergyofeveryingredient.
WhyBuyOrganic?
Althoughfocusingonnature’sbountyfornutrientsisattheheartofthisdietaryplan,Iencourageyoutogoonestepfurtherandpurchaseorganicwhenpossible.Toearnthatdesignation,fruits,vegetables,andotherplant-baseditemsaregrown,harvested,andprocessedaccordingtostrictUSDAguidelines.
(Other bodies, such asOregonTilth, issue evenmore closely regulated standards and guidelines fororganicproducts.)Thatmeansthey’renotonlyraisedfreeofsyntheticpesticides,chemicalfertilizers,and other toxins but also grown in ways that protect natural resources. By using environmentallyfriendlymethods tomanage crops and the land, organic farmers hearken back to traditional farmingpracticesthatemphasizeandsupportqualityproducegrownnaturally.Despitesuchapproaches,fewnutritiontopicsaredebatedasintenselytodayasthehealthbenefitsof
organicallygrownfood.Admittedly,someresearchdisputesthenotionthatorganicingredientshaveanutritionalorsafetyedgeoverconventionallygrownproduce.Otherstudies,however,counterthatthesefruitsandvegetablesarenutrientdensebecause they’regenerally freeof the syntheticpesticides thatposedamaginghealthrisks.Ibelieveplant-basedfoodsdobenefitfromacontrolled,pristinegrowingenvironment,aswellasregulatedprocessing.Tobetter understand andweigh themerits of organic, however, I recommendvisiting theUSDA’s
website, www.usda.gov, as well as the Washington, D.C.–based Environmental Working Group’s(EWG) website, www.ewg.org. EWG will help you stay abreast of modern organic agriculturalpractices and stay alert to foods that are heavily modified. (Organic foods in the U.S. can’t begeneticallymodified,oralteredatthegeneorDNAlevelinthelaboratory,toproducemoredesirabletraitsinanextgenerationplant.Theycanbehybridized,however.Thatis,twopurebredvarietiesofaplant are cross-pollinated or bred to yield an improved variation.) Because organic can be moreexpensivethantraditionalproduce,agoodplacetostartisbyvisitingthesite’s“Clean15”and“DirtyDozen”liststomakethebestuseofyourdollar.They’reupdatedyearlyasfarmingmethodsimprove.Buyingorganic is not a prerequisite for living-foods cuisine.Yet bybeing selective inyourplant-
based choices whenever and wherever possible, you avoid exposing your body to potential toxins.Relyingonthehealthiestoptionsavailablewillhelpyouharnessthebestpossibleresultforyouroverallhealth.Andhere’sthebonus:Don’tworrythatrawfoodswilleverbeboring.You’lldiscoverfromtherecipesinthesepagesthataliving-foodsdiettakeseatingtoitsdelicious,culinaryedge.
AliveinLivingEnergy
Formanyofus,it’sjustcommonsensethataplant-baseddietishealthierforyourbodythanadietofchemically laced or traditionally processed options.But now specializedKirlian photography,whichcan actually capture the energy field around an object, gives further credence to the notion that rawfoods,particularly thosegrownorganically,producemany life-sustainingbenefitsbecause they reallyarealiveandcontaintheirownsignatureelectromagneticfrequencies.Thistechniquerevealsmeasurabledifferencesintheaurasorhalosemittedbyrawversuscookedor
otherwise treated food. The images show that organic selections have an energy flow that issubstantiallymore vibrant and balanced than the uneven and reduced flows produced by traditionalfoods.Whyis this important?Ifenergyis trulyindicativeofafood’svitality, thenitstandstoreasonthat
we’ll receivemore life-giving sustenance by eating items that emit the highest possible auras. Thatmeansriddingourdietsofoverprocessedandpesticide-riddenfoodsinfavoroforganicselectionsthatare“alive”andascloseaspossible to thewaynature intended them.That’s reflected in their energyfield.Butdorawfoodseverlosevitality?Theenergyflowoflivingfoodslastsforatleastsixweeksandin
manycases longeronce they’reharvested.As longasyoubuy,prepare,andeatyourchoicesvia theliving-foodsway,youcanenjoytheirnutrientbenefitsformanydays.
PlantStrong
Wheredoesarawdietfitwithotherplant-baseddietarypatterns,suchaseatingvegetarianorvegan?Althoughthesedietsaremembersofthesameextendedfoodfamily—includingrelativeswhodon’teatmeat, poultry, or seafood—there’s considerable variation in what each of these “cousins” deemsacceptable. Lactoovo-vegetarians, for instance, add eggs and dairy products to their list of grains,vegetables,fruits, legumes,seeds,andnuts.Lacto-vegetarians,ontheotherhand,appreciatethedairybutnottheeggs.Asforvegansandrawfoodists,eventhoughthey’rebranchesofthesamevegetarianfamily,they,too,havetheirownuniquecharacteristics.Veganmenuchoices,forexample,canincludeheavypastas,processed“fake”meatdishes,soycheesesubstitutes,andothersimilaritems.The important point to remember about howa raw-food eating style differs fromother vegetarian
versions is that it focuses entirely on nonprocessed foods, free of additives and prepared withoutstandardcookingmethods.With rawor livingcuisine,eachdishconsistsof fresh,wholeplant-basedchoicesthatarerichinenzymesandothernutrientvalues.There’snothingprocessedorartificialinthisdiet—or thisbook.Everything ina raw-foodsdiet is functional,chosenfor itshealingproperties.Noingredientsareaddedthatwon’tinsomewayhelpthebodyachieveoptimalwellness.Eventheseasaltsyouseementionedinmanyrecipesareavaluablesourceoftraceminerals!Also,Iadvocatecookingorpreparation techniques that bring out the best in a dish without compromising any intrinsic healthbenefitsof the ingredients.Foodsare functionalbuildingblocks.Witheverybite,youaddsomethingnutritioustoyourbodywhilesatisfyingyourtastebuds.
ChoicesandPreparationTakeCenterStage
Byalteringyourlifestyletoincludelivingfoods,you’llbechangingyourrelationshipwithwhatyoueat.You’llbelookingateachitemforitshealthbenefitsandabilitytoactuallyhealyourbody,ratherthanbecauseittastesgood.(Notthattheselectionswon’tdoboth!)Thekeytohealingsuccesswillbeinmaking foodchoicesbasedon theirnutritionalvalueandpreparing them inways thatwon’tharmvitalingredients.Thatdoesn’tmean,however,thatexploringcan’tbefun.Infact,whileitwilltakeworktoretoolyour
diet,itcanalsobeaculinaryadventureintonew,vibrantingredientsandrecipes.Thekeytonavigatingthisnewpathistofocusonwhatyou’readdingtoyourdietandnotwhatyou’retakingaway.Thisbookischock-fullofcolorfulandnutrient-richoptionsthatincorporatemanyhealth-givingingredientsinasingledish.Atthesametime,they’recreatedtoinspireyoursensesofsight,taste,andevensmell.Yes,someoftheitemsmaybeunfamiliar.Inthebeginningyoumayevenfeelanaturalresistancetosuchfinds as sea vegetables and sesame paste (also known as tahini). But you’ll likely recognize oldstandardssuchas tomatoes,cilantro,andotherpantryfavoritesnowpackagedinmysimple,fun,andfunctionalrecipes.Even thoughyou’llwant toselect foodsasclose to theirnaturalstateaspossible,a raw-foodsdiet
doesn’tmean just celery stalks, carrots sticks,orotheruncooked fare. In fact, yourplan shouldbe acombinationof prepared aswell as unprepared fruits, vegetables, andother plant-based sources.Themole enchiladas, butternut ravioli, and toffee brownie bites we serve at 118 Degrees, for instance,reflect a gourmet style of preparation that you’ll find in the pages of this book. Although youmaygravitatetosometastesandtexturesoverothers,thinkofeachingredient,especiallythosenewtoyourpalate,asvalue-addedforyourbody.Iencourageyoutostartwiththeflavorsyoualreadyenjoyandaddfromthere.Intime,you’llseehoweasyitistocreatewiththesenewpreparationtechniques.Muchlikeridingabike,withjustafewtriesitwillbecomesecondnature.You’llbeamazedbythegoodnessof
MotherNature’sbounty—andtheeaseofpreparingdishesfromitinyourownkitchen!
LivingWhole
Living cuisine involves livingholistically—that is, committing to an entire physical, spiritual, andemotionalreawakeningtosupportyournewdiet.HealingwithRawFoodsisn’tjustaboutanewdietaryplanthathasyoueatingorganicvegetablesordrinkinggreenjuiceeveryday.Farfromit!It’sabouttheinterface between your physical health and mental, emotional, and even spiritual well-being. Byincorporatingstrategiesthatpromotethemiraculousinterconnectionbetweenbody,mind,andsoul,youfacilitatehealinginthebroadestpossibleway.Whatmightthoselife-affirmingtacticsinclude?Adaily“diet” of exercise, affirmations, and other activities—such as yoga,meditation, and journaling—willkeepyoufocusedandcentered,nottomentioninvigoratedandstrong.Asawife,mother,businessowner,andchef,Iknowhowdifficultitistojuggletasksinabusyday,
let alone facilitate regular times for personal reflection and connectingwith others. It’s sometimes aluxurynoneofusfeelwehave.Butevenforthebusiestamongus,takingafive-minutebreakhereandthere to reconnectandgetcentered isstilldoable.Although thisbookdoesn’toutline instructionsforjournaling and other meditative tasks, I find them to be natural extensions of the affirmations I doprovide.Once you commit to living whole, you’ll find many simple ways to incorporate any of my
suggestionsorthosefromothersources.Forinstance,inadditiontostartingmymorningbyreadingafewpagesofinspirationalverse,IbuildinwhatIcall“gratitudealarms,”remindersthroughoutthedaytopauseandgivethanks.Ievenprogrammyphonetobuzzat10:04eachmorningbecauseit’sthetimeofmybirth, a specialmoment to stop and smell the roses—and to intentionally give thanks for fivethingsIamgratefulforinthatmoment.(Whatarethesignificantminutesinthetimelineofyourlife?Setthem!)Ialsostepoutsidefrequentlyjusttostretchandbreathefreshair.WhenI’mwaitingformyyogaclass tobegin, I repeatmy favoriteaffirmations,give thanks for thosearoundme,andpray forwisdomandguidance.Itworksforothermeetingsaswell!Theseshortsegmentshelpmestaybalanced.The point is that you can instill the kind of harmony in your life that supports your mental and
physical well-being; it really just comes down to how committed you are to making this your newreality. I focus onmy spirituality. Perhaps you find peace in your faith, too. I do yoga.Maybe youmeditate.Idanceinthelivingroomandrunbarefootonthelawn.Maybeyouwalkalongtheseashoreor through thewoods.Whatever touchstonesmake you feel centered, strong, and alive, you need topractice themdaily.The importantpoint is tomake thempartofyourday’snatural flow, rather thanthinkingofcarvingoutsegments.Ifyou’re taking this journeybecauseofahealthcrisis, I recommendusing theaffirmations in this
book as a way of gently reminding yourself, particularly in times of stress, of the healing workhappeningsilentlyinsideyou.Eventhoughyousometimescan’tseeorfeelthesubtleshiftsoccurring,that doesn’t mean that they’re not there. Having faith in the miraculous power of your body is animportantpartofrestoringbalanceandreachingyourgoals.
StrategiesforBigRewards
I’ve read that thedifferencebetween“interest”and“commitment” is thedifferencebetweendoingsomething only when circumstances permit versus doing something when you’re determined to seeresults.Noexcuses,justaction.Howtrue!
But how do you turn the “interest” you may have in living-foods cuisine and a holistic, healthylifestyleintoactual“commitment”?Likeme,youprobablyhavemanyquestionsasyoutrytoredefinewhatworksforyou:WhatshouldIdofirstintransformingmydiet?WheredoIshop?HowdoIknowwhetherafoodisreallytherightfood?WillthisbeaboringdietIcansustain?Therearemanytoolsyoucanincorporateintoyourdailylifetokeepyouonthepath.InHealingwithRawFoodsIofferabasictemplateforlaunchingyourneweatingstyle,butkeepthesequicktipsinmind:
—Beprepared. Ifyoudon’thavethenecessaryingredientsonhand, itwillbeall tooeasytofallbackintooldpatternsandeatwhateverisinthehouse.Somakealistandstockyourpantry.Doyourshoppingonedayandspendanhourorsopreparingyourseparatesthenextsoyou’renotstressedwhenexecuting yourmenus. It’s easy to become so involvedwith the details that you forget to enjoy theexperience.Butremember,functionalbeginswiththewordfun!Theprocessshouldbeafunexplorationofnewfoodpossibilities.It’snotrocketscience!
—Becreative! The look of food is just as important to your senses as the taste, nomatterwhatyou’reeating.Somakesurethedishesyouserveappealtotheeye.Drizzlesaucesandaddcolorwithparsley sprigs or slices of citrus. Also, achieving optimal digestion with this new diet requiresadventure; don’t be afraid to explore andmake trades asyougo along. If youdon’t likemango, forinstance,swapitforapieceofpineapple.
—Network with others who support you. A holistic medical provider, for instance, can offeralternative therapies toaugmentyour foodand lifestylechoices.Heorshewillkeepyoucenteredaswell,especiallywhenlifegetsintheway.Also,letyourfriendsandfamilyknowthatyou’reembarkingon a new culinary journey. If you have plans to go out for lunch or dinner, surf the Web for therestaurant’smenusoyouknowwhatyoucaneat.Justaboutanyrestaurantoffersahealthysalad.
—Beready for thenaysayers.Not everyonewill appreciate your newadventure. Face it… thestandardAmericandiet(SAD)isthewaymanypeopleeatandlive.Butthere’saneasywaytodealwiththosewhodoubtyournewchoices.Whenyou’requestioned, eitherkeep it shortwitha simple“I’mdoingsomethingexcitingandnewformycontinuedhealth”orexplodewithdetailsastohowthisdiethasprovenrightforyou.Ineithercase,tobeforewarnedistobeforearmed,evenifit’sregardingfood.Youwon’twinovereveryone,butmaybeyou’llplantaliving-cuisineseed!
—Keepajournal.Writingdownhowyoufeelataparticularmomentoronacertaindayallowsyoutoconnectyourliving-foodslifestylewithyourbody’sresponsewhileevaluatingyourprogress.Agoodplace to begin is by listing your personal expectations, successes, and failures as youmove throughwhatIcalltheThree-DayJumpStartintoyourdailydietaryplan.Whichfoodswereeasytoprepareorsatisfying to your palate?Which would you avoid at all costs? How did you feel emotionally andphysically when you began this journey? Perhaps sluggish and unhappy?How are you doing now?Hopefully,energizedandrestored.Asyoutransitionyourdiet,youmayhavedoubts.That’sokay;it’scommonwhenyourenergydropsoryou’reworkingthroughdetoxification.Butthat’swhenyouneedjournalingthemost.Useittouncoverthetruthsthatmirrorandreinforcetherealyou!
—Reflect.Reflect.Reflect.Sometimesit’shardtoseeyourprogressamidthechaosoflifeorthenegativityofotherswhodon’tunderstandyourpathorhaveadifferentframeworkforyourchoices.Butanimportantpartofaliving-foodscuisineandaholisticlifestyleistoreflectroutinelyonyourgrowthasyoufocusonthehealingtaskathand.Lifeisneverperfect,butthere’sbeautyinthesmalleststeps,especiallytheonesthatmoveyouforwardtowardyourdietaryandwellnessgoals.Enjoythem!
FocusonAdding
Usethesestrategiestofocusonaddingmoreofthesehealingfoodsintoyourdietandlifestyle.Afterenjoying a diet comprising at least 50 percent living foods, you will begin to notice a markedimprovement in your health. Many people report simple things like increased clarity; others reportreversing health conditions completely. Themore you add, the better you will feel. If you are in ahealing crisis, considermaking your diet at least 80 percent living foods so that you can effectivelystimulatethebodytohealquickly,restoringhealth.Asaruleofthumbforanongoingvibrantlifestyle,remembertokeepthebalance.Theupcomingchapterscontaintoolstoguideyouonwheretostart,sothatthesciencebehindthehealingpowerofthesefoodscangotoworkforyourightaway.
AFinalNote
Nowthatyou’vereadhowlivingcuisinecanchangeyourlifeinpositiveways,it’stimetogetdowntobasics.Everyjourney,especiallyonetowardimprovedhealthandwellness, involvesstrategiesandpreparation to map an effective course. The best first steps are to familiarize yourself with a fewfundamentalsthatwillmakeyourtripeasierandmoreproductive.Withthiseatingapproach,shoppingandpreppingareeverything.Themoreyouplanandexecuteinadvance,themoreefficientandjazzedyou’llbewithyourneweatingstyle.InChapter2,“TheLiving-FoodsKitchen,”welookatthefoodsandingredientsyou’llneedtobesuccessful.
CHAPTER2
THELIVING-FOODSKITCHEN
Unlessyou’realreadyfamiliarwithlivingcuisine,youmaybenewtomanyoftheingredientsthatmakeupthislifestyle.Araw-foodsdietisuniqueamongothersinthatitgoesbeyondtraditionalfruits,vegetables,andotherplant-basedingredientstohighlightnutritionalsourceslikelynewtoyourpalate.The value-added beauty is that you can eat a lot of food—in fact, themore the better—to get thosenutritiousbenefits!Living-cuisineitemsaregenerallylowincalories,yetpackedwithnutritionalvalue.The secret to success, however, is to keep plenty of choices on hand.Whether you forge ahead
aggressivelyorgoslowly,themorenutrient-richrawitemsyouhaveinyourpantry,theeasieritwillbetotransitiontoaneatingstyleIbelieveisbothfunandfunctional.(Youmayevenwanttostockyourrefrigeratorandcupboardswithdoublesandtriplesofitemsthathavealongershelflife.)Here’sfurtherencouragingnews:Asyourdedication to thediet increases, you’ll discovermoreproducts to fill theshelves!Doyouneedtorevampyourentirepantrytojump-startyourdiet?No,butit’sagoodideatobegin
removingprocessedandotheritemsthatruncountertoyournewmealplan.Alltherecipesinthisbookarefreeofgluten,wheat,dairy,and,withtheexceptionofunpasteurizedmiso,soy.Whatmakesthesecommon allergens, likely components inmany of the foods you have in your kitchen, bad for you?They’reoftengeneticallymodified,meaningthey’vebeenalteredattheplant’scellularleveltogrowamoreresilientcrop.Thosethataren’tmodifiedhavebeenhybridized,ormixedwithotherplants,inanefforttoprovidegreatercropyieldsandhigherprofits.Ineithercase,manipulatingaplant’sgeneticcodechangesormutatesitsbasicstructure,whichcan
causeharmfulsideeffectstothebody.Byfocusingonlivingfoods,youtakeabigstepineliminatingthoserisks.AlthoughHealingwithRawFoodscontainsmanydifferentingredients,I’veprofiledafewrawfoodiestaplesbelow.You’llseethemfrequentlyandusethemrepeatedly.Considerthemthefirstmeansinhealingyourbody.
BuildingaHealingPantry
Stocking your pantry with a few living-food basics will provide a great foundation for easypreparation throughoutyourweek.Asyou scan this cookbook, startwith the ingredients and recipesthataremostappealingtoyou.(There’sneveragoodreasontoeatfoodsyoudon’tlike!)Ifyou’restilluncertainas toagood jumping-offpoint,keep it simplewithoneprotein-basedpowder,one rawoil,onenutbutter,twotofourspiceblends,andsomenorisheets.Theycanbecombinedeasilywithfreshproducetocreateaquickrawmealorsnack.If youwant a fewmore ingredients for those first smoothies, sauces, andwraps, I suggest adding
severaltypesofnutsandseeds,freshcoconutorcoconutoil/butter,cold-pressedextra-virginoliveoil,seasalt,andahealthysweetener.They’repartofthebiggeringredientfamiliesyou’lleventuallyworkinto your diet. They may not be too familiar right now, but read further for a quick look at the
possibilities.
—Coconutandnutbutters.Adenselynutritious spreadused in creamy sauces, breakfast items,anddesserts,coconutbutterispureedfromunadulteratedwholecoconutfleshwithnoadditives.It’saslightlysweetsourceofhealthyfats,dietaryfiber,protein,vitamins,andminerals.Althoughcoconutistechnically a seed, it’s part of awhole category of nut butters,which also include organic almonds,cashews,pecans,macadamias,walnuts,andothernuts.Inadditiontobeingusedforshortcutmilksandnutbutters,coconutbuttercanturnanysmoothieintoamealbyprovidinganextrasourceofprotein,alongwithessentialvitaminsandminerals.Source:Thenutbutterandoilsectionofanyhealthfoodstore.Myfavoriteproductscarrythelabel
Artisana.Storage:Onceopened,refrigerate.
— Coconut flesh. The inside fruit portion of a popular tropical fruit, coconut flesh is a greatmultipurposeingredient.MyrecipesusuallycallforyoungThaicoconut,fruitthat’sindigenoustobothThailandanditscuisine.“Young”simplyindicatesthatthecoconuthasbeenharvestedbeforeit’sfullymature,makingthemottledgreen-brownhuskstenderandeasytocrack.Thecoconutshredsandmilk,however,aren’tlackinginflavor.Theyofferadelightfultasteforanynumberofdishes.Toachieveacreamybutter-liketextureforyogurts,frostings,andothercrèmes,blendthecontents.Touseasameatsubstitute in tacos, wraps, and seafood ceviches or appetizers, strip and clean the fruit under warmrunningwatertoremoveanyhuskchards,andthensliceordice.Source:Asianmarketsandhealthfoodstores.Storage:Upto twoweeks in therefrigerator if freshat the timeofpurchase. (Toensurefreshness,
avoidblack,purple,orbrowndried,discoloredhusks.)Thefleshcanberefrigeratedforuptothreedaysafterbeingremovedfromthehusk.
—Coconut flour. The dried and groundmeat of a coconut, coconut flour provides the basis formanyliving-cuisinedesserts.Source:Readilyavailableathealthfoodstores.Lookfor“raw”variety.Storage:Inanairtightcontainerinthepantryindefinitely.
— Coconut water. Tapped from a young Thai coconut, coconut water is a perfect liquid forsmoothiesandotherrecipesrequiringaromaandsweetness.Eachcoconutyieldsfrom8to16ouncesthatcanbeenjoyedasarefreshingchilleddrinkorblendedintovariousrecipes.Source:Asianorhealth foodstores. (Buy freshbecauseboxedorotherpackagedcoconutwater is
pasteurizedathighheat,whichresultsinhighersugarcontent.It’sthereforenotconsidered“raw.”)Storage:Refrigerateliquidforuptothreedays.
—Freshmilks(almondorseed).Createdbyblendingalmondswithwater, rawalmondmilk isasatisfying substitute for cow’smilk. Itshealthbenefits stem fromahighprotein content,without thesaturated fat or lactose of dairy milk. Because almond milk is made from nuts, it’s obviously notacceptableforpeoplewithnutallergies.(Substitutehemp,sesame,pumpkin,sunflower,orotherseedmilks.)Butforanyoneelse, itcanbeusedinrecipes,oncereal,oras thebaseofasmoothie.Withaflavoroftenpreferabletosoyorricemilk,rawalmondmilkisalsotastystraightfromtheglass.Source:Healthfoodstores.Canbemadeathomebysoakingalmondsovernightandthenstraining
them and pureeing themwithwater in a blender. For a quickmilk version, combinewaterwith nutbuttersandsimplyblend.(SeerecipeonAlmondShortcutMilk.)
Storage:Intherefrigeratorforuptofivedays.
—Gluten-freegrains.Inaraw-foodsdiet,you’llwanttousegrainssparingly,balancingthemwithfreshproducetocreateadietthat’salkalineandanti-inflammatory,particularlyintermsofthedigestivetract.Buckwheatandquinoa(pronouncedkeen-wah)fitthebill,inlargepartbecausetheylackgluten,theprotein-basedsubstance linked toothergrainssuchas rye,barley,andespeciallywheat.Botharetechnicallyseedsandnotgrains,whichisgoodnewsforthebodyintermsofitsabilitytometabolizethem.Used liberally in processedbakedgoods andother foods to add texture and flavor, gluten canresultinacommonallergicreactioncalledglutenintolerance.Sproutedbuckwheatandquinoa,ontheother hand, are excellent ingredients for dehydrated breads, crackers, and toppings. Besides being asourceofproteinandcomplexcarbohydratesforenergy, thesegrainsdon’tcreateunduestressonthedigestivetract.Instead,theirnutrientvalueiseasilyabsorbed.Varieties:Even though they’re technically seeds, buckwheat andquinoa are the easiest gluten-free
grainstouseanddigest.Source:Health foodstores (forbulkpurchases)aswellasgrocerystores.Storage:Refrigerateand
usewithinthreedaysaftersprouting.
—Miso(unpasteurized).ApartofJapanesecuisineforcenturies,misoisafermentedpastemadefromunpasteurizedsoybeans,culturedgrains,andseasalt.Itcontainsanaturaldigestiveenzymecalledlactobacillus and other helpful microorganisms that aid in healthy digestion by destroying harmfulbacteria.Italsocontainscarbohydrates,protein,essentialoils,minerals,vitamins,andaminoacids.Althoughmisocomesinvariouscolors,basedonthefinalingredientcontentduringfermentation,I
recommendtwoversions:Whitemisoismadefromsoybeansfermentedwithrice,resultinginasweettastethat’swonderfulforcondiments,dressings,orlightsauces.Redmisoistypicallyfermentedfromsoybeans,barley,orothergrains.Because the flavor canbe intense, it’sperfect forhearty soupsandsauces.With its livingmicroorganisms, unpasteurizedmiso should be used sparingly.However, thisformofsoyisconsideredagenerallyacceptable,delicious,all-purpose,high-proteinfood.Source:Health food stores’ refrigerated sections.Look for options labeled “non-GMO,” indicating
thatit’sfromanon–geneticallymodifiedorganism.Storage:Intherefrigeratoraccordingtopackagedirections.
—Nutsand seeds.Basic ingredients inmanyof the sauces featured inHealingwithRawFoods,nutsandseedsareahealthysourceofproteinforenergyandessentialfattyacids(EFAs),fatsthatthebodyneedsbutcan’tproduceonitsown.(You’relikelyfamiliarwithomega-3,butperhapslessfamiliarwith omega-6 or omega-9 fatty acids, which are also necessary.) I recommend pumpkin seeds foradrenalglandsupport,walnutsforthebrain,almondsforhealthydigestion,andhempseedsforaneasywaytoboosttheproteinofanymeal(14gramsinjust2tablespoons!).Flaxseedsaidineliminationandbraindevelopment.Varieties: Besides the options above, pecans, pistachios, and macadamia nuts as well as sesame,
sunflower,andchiaseedsmakeforcrunchy,nutritiousalternatives.Source:Healthfoodstores.Storage:Inairtightcontainersinthepantry,outofdirectlight,orinthefreezer.Storagetimedepends
on freshness when purchased. In general, I recommend buying nuts monthly and using themimmediately.Ifyouhaveleftoversafter30days,makesureyouusethemwithinthenexttwoweeksordiscard.
—Oils. Although oils are a necessary component of a living-cuisine diet for their essential fatty
acids, youmust be selective.Rawoils typicallyhaven’t beenheated at high temperaturesduring theextractionprocess,sotheymaintaintheirnutritionalvalue.Higher-qualityrawoilsarelabeled“extra-virgin,cold-pressed,”“firstcoldextracted,”or“raw.”Rawoilsprovideanexcellentbasefordressingsandmarinades.ButFYI:Makesureyouenjoytheflavorof theoilyouselect.Becauseyouwon’tbesautéingwithit,thetastewilltranslateintoyourfinaldish.Varieties:Typicalexamplesincludeoliveoil,hempoil,flaxoil,coconutoil,andavocadooil.Source:Healthfoodstoresforthebestselection.Storage:Becauselightandairareoil’senemies,storeselectionsinanairtightcontainerwithatight-
fitting lid in a dark cupboard. Althoughmost oils can be kept in the pantry, flaxseed oil should berefrigerated.Rawoilsshouldbeusedwithinamonthofopeningthecontainer.
—Olives.AsasourceofvitaminE,olivesareawelcomeadditiontoaraw-foodsdiet.Theycanbeused inmanydifferentways: as a snack and garnish aswell as an essential oil in a salad, sauce, orentrée.OlivesarethedeliciousstandoutingredientintheLiveChoppedVeggieSalad.Varieties: Olives come in many varieties, from black to green, whole to pitted, and Sicilian to
kalamataorGreek.Forgreatestbenefits,lookfor“raw,”or“lowtemperature,”meaningthey’recured,brined,ortreatedandpackedinoliveoilorseasaltandwater.Avoidolivesbrinedindistilledvinegarbecausethesolutionissomewhatacidic,whichcountersthehealthbenefitsoftheolives.Source: Raw online food suppliers and local health food stores. Also shop your local farmers’
marketsforregionalorganicbrands.Adams’OliveRanchismyCaliforniago-tosource,buttherearelikelyoptionsinyourareaoftheworld.
Storage:Refrigerateafteropeningandusewithinthreetofourmonths.
—Seavegetables. Ifyou thinkvegetablesgrowonly insoil,consider thisdeliciousandnutritiousoption. Sea vegetables are algae- or seaweed-based staples that have been a part ofAsian and othercuisines for centuries. Because they’re grown in the nurturing saline environment of the ocean, atvariouscoastal locationsaround theworld, theyprovideanexcellentsourceofnutrients, includingBvitamins, iron, andmany traceminerals found in the sea.More important, because the bloodstreameasilyabsorbsthemineralscontainedinseavegetables,thesefoodscanbeconsideredadailymineralsourceorsupplementinaliving-foodsdiet.Justastherearevariedusesforlandvegetables,therearevariedusesforseavegetables,fromsoupsandsaladstosnacksandsandwichwraps.Varieties:Oftenreferredtogenericallyasseaweed,theseavegetablesdulse,sealettuce,kelp,laver,
andnoriarenutrient-andflavor-filleddelightsthataddvarietyanddepthtoaraw-foodsrepertoire:
Dulseorsealettuce.Aswithotherseavegetables,thefrontsorstringyleavesofdulsearen’tgreen.Aspartoftheredmarinealgaefamily,theyvaryfromrosetoreddishbrowntopurplishredintheirnaturalstate.Lookforthepurplishhue,however,becauseitusuallydenotesthatthelettuce hasn’t been heat-treated. The best sources of North American dulse and sea lettucecomefromtheMainecoast.Becausedulsehasasaltytaste,itcanstandaloneasasnackorbechoppedortornforsoupsandsalads.Andbecauseit’savailableinashaker,dulsecanbeeasilyintegratedintoanydish.Justsprinkletheflakesforaquickdoseofminerals.Sealettucehasabitmorebodyandisgreataddedtosoupsandsalads.
Kelp.Harvestedfromcoolcoastalunderwaterforests,kelpisabrownishmarineplantavailablein rawpasta-like noodles or large dried sheets.Kelp’s natural salty tastemakes it a popularliving-cuisine staple.To reconstitute, the sheets areusually cut intobite-sizepiecesor stripsand submerged for tenminutes in lukewarmwaterbeforebeing incorporated into soups andsalads.
Laver.Also known aswildAtlantic nori, laver is aNorthAtlantic cousin to the nori sheetstraditionallyusedinsushi.Initsunprocessedform,itcanaddavarietyofflavors—fromsubtlesaltyseatastetoslightlysweetornutty—tosoups,salads,andotherdishes.Unlikenorisheets,lavermustbesoakedinlukewarmwaterbeforeuse.
Norisheets.Nori,thepaper-thinwrappingthatbindsJapan’sfamousdelicacy,isgrowninnetssoitcanbeeasilyharvestedbeforeitisprocessed.Althoughthesheetscomeinvariedcolorsandflavors,dependingon the typeofseaweedusedandhowitwas treated, lookforpurple,black,andunroastedoptions.Becauseofitssaltyflavor,noriisidealforrollingupvegetable-,sprout-,andgrain-basedentrées.
Sources:Asianandhealthfoodstoresforallseavegetables.Storage:Inanairtightcontainerinthepantryfordriedversions.Refrigeratewhencooked.
—Spices/salts.Becausethereareveryfewrawspicesonthemarket,it’sgenerallyacceptabletouseconventional dried seasonings.The schoolof thought is that theydon’t lose their nutritional benefitsevenwhenheatedabove118ºF.Theimportantpointistobuythefreshestproductsavailable.Becauseturmeric isgreat formemoryandcinnamon isapowerfulantioxidant, Ikeepquality sourcesofbothhandy.IstockseaandHimalayanpinkcrystalsaltsforadditionalseasoning.Bothareacceptablerawfoods because they’re naturally dried rather thanmined, heated, bleached, or otherwise treated as iscommon table salt. As such, they contain a full spectrum of essential minerals and trace elements
necessary for your health. Just make sure any herbs you buy are non-irradiated and organic whenpossible.Source: Health food stores or online at Mountain Rose Herb Company
(www.mountainroseherbs.com)orwww.118degrees.com.Storage:Inanairtightcontainerinthepantry.
MixingItUpVarietyisthespiceoflife,evenwitharawdiet.AcurryblendonedayandanItalianmixthenextnot
onlyaddscreativitytocookingbutalsosatisfiesyourpalateindifferentways.Becausecookingisanart,Irecommendseasoningtotastewiththemixesbelow.
BBQBLEND(Makes1cup)
½cupdarkchilipowder2tablespoonspaprika2tablespoonsdriedonion2tablespoonsdriedgarlic2tablespoonsrosemary2tablespoonsdriedcoconutsugaror1teaspoonstevia1tablespoonsalt
SPANISHBLEND(Makes¾cup)
¼cupdarkchilipowder2tablespoonsdriedonion2tablespoonspaprika2tablespoonsgroundchipotle2tablespoonsoregano2tablespoonscayennepepper1tablespoonseasalt
ITALIANBLEND(Makes¾cup)
¼cupdriedbasil2tablespoonsdriedgarlic2tablespoonsdriedonion2tablespoonsdriedrosemary2tablespoonsdriedparsley
CURRYBLEND
(Makes½cup)
¼cupturmeric2tablespoonscumin2tablespoonsgroundyellowmustardseed1tablespooncoriander1tablespoondriedbayleaf
JENNY’SDESSERTBLEND(Makes⅔cup)
¼cupcinnamon2tablespoonsnutmeg2tablespoonsmacaroot2tablespoonsdriedginger1tablespoongroundclove
SuperfoodsandSuperstars
Superfoodsareakeyingredientforstayinghealthyandhealingholistically.Thetermdescribesplant-baseditemsthatofferahighphytochemicalandantioxidantcontentinaverycompactpackage.Foodssuchasbroccoli,nuts, andblueberries, common ina traditionaldiet, are rich invitaminC,minerals,proteins, andothernutrients.Youcanachievegreathealthbenefitsbyeating small amountsof thesefoods.Intheraw-foodslifestyle,wecelebratethosesame“super”fruitsandvegetables,eventhoughIlike
torefertothemas“dailyessentials”becausetheyshouldberegularitemsinanyhealthydiet.Ireservethetermsuperfoods(orevennutrientsuperstars)forabevyofotherwholefood–derivedsupplementsthatareevenmoreintenseintheirnutritionalpayloadthanmanytraditionalplant-baseditems.Here ismygolden rule forhow touse thesenutrient-dense foods forbest results inyourdiet: the
80/20rule.
Enjoy80percentfreshfruitsandvegetablesineveryplateordish,andbalancethosewith20percent
nutrient-densesuperfoodsandsuperstars.
Youneedaddonlyateaspoonhereoratablespoonthereofthesegreenpowders,berries,seeds,andothersourcestopackthesamepowerfulpunchasmultipleveggieservings.Ateaspoonofspirulinaorgojiberries,forinstance,canbemoreefficientinreachingyourdailyintakeneedsthanseveralservingsofbroccoli,despiteitshighvitamincontent.Similarly,2tablespoonsofhempseedsprovidethesamecompleteproteinasan8-ouncepieceofchicken.Sowhich living-foodsupplementscandeliverhugerewardsinsmallnutrientpackages?Checkoutthenutrientsuperstarsbelow.
—Cacaonibs.Alsoknownasrawchocolate,theseliving-foodsuperfoodsarebitsofcocoabeansharvestedfromtheevergreenTheobromacacaotree.CultivatedinMexicoandSouthAmericacenturiesbeforeitsfruitbecameknowntoEuropeandNorthAmerica,thecacaotreeyieldsseedsfromleatherypodsthateventuallygrowintobeans.They’reharvested,fermented,dried,andthenbrokenintosweet
raw“nibs”priortoroasting.Although raw chocolate was treasured by ancient civilizations for its medicinal attributes, its full
health benefits today are still under investigation. It’s known, however, to be very high in certainantioxidants,minerals,andessentialfattyacids.Besidespossiblyraisinggoodcholesterolandloweringbadcholesterol,rawcacaoisanaturalstimulantlinkedtoenhancedmoods.Crunchyandflavorful,nibsare similar to unsweetened baker’s chocolate, yet richer in taste. They can be used in any raw-fooddessert,smoothie,orotherrecipe.Ialsoeatthembythehandful,oftenforbreakfast.Source:Healthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.
—Carob.Withitsunique,sweetflavor,carobisadeliciousliving-foodssubstituteforcocoa.Caroboriginatesasaseedorlegumeofacenturies-oldevergreenshrub,nativetotheMediterraneanandnowgrowinginwarmU.S.climates.Theseedsforminbean-likepods,whicharedried,roasted,andgroundinto a cocoa-like powder and further formulated into chips.Unlike chocolate, carob boasts a host ofnutrients: protein; vitaminsA,B1,B2,B3, andD; and calcium, alongwith otherminerals.Althoughcarob’s taste is often compared to chocolate, it actually has an earthy, caramel or coffee-like flavor(much like the Tootsie Rolls frommy own childhood!). It’s great in smoothies, desserts, and otherdishes.Becausecarobisnaturallysweet,alittlegoesalongway.Source:Healthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.
—Gojiberries.Known tobeextremely rich invitaminCandother antioxidants,gojiberriesarealsosourcesofnutrients:vitaminsE,B1,B2,andB6;calcium;magnesium;18aminoacids;andprotein.The fruit of evergreen bushes, these small dried berries have been a Chinese and Tibetan herbalistmainstayforcenturies,eventhoughtheirmodern-dayhealthbenefitsarestillbeinginvestigated.Theyaddatart,raisin-likeflavortosalads,trailmixes,crusts,anddesserts.Theyalsocanbesoakedfortea.Source:Onlineorthroughhealthfoodstores.Checkthebulksectionforbestpricing.Storage:Inanairtightcontainerinthepantry.
—Hemp. Rich in omega-3, omega-6, and omega-9 fatty acids as well as other nutrients, hempproteinpowderisconsideredacompleteproteininthatitsuppliestheessentialprotein-triggeringaminoacidsthebodyneedsbutcan’tproduceonitsown.Hempisaneasilydigestedandeffectivesubstitutefor animal-based protein in a living-foods diet. Two tablespoons of the powder provide 14 grams ofproteintosmoothies,sauces,soups,orotherdishes.Becauseofitsnutrients,hempislinkedtomultiplehealthbenefits,frombuildingmuscletofightingdegenerativefreeradicalsinthecells.I recommend protein-complex powder blends as a balanced alternative to hemp powder alone
because they combine multiple plant sources. Healthforce Nutritionals’ Warrior Food protein, forinstance, isformulatedfromabaseofhempandpeaproteinandbalancedwithaprobioticblendandnopal cactus, aka prickly pear cactus, for, respectively, greater assimilation andmetabolic and bloodsugarsupport.Hempseedsandhempbutterarealsosignificantproteinsources.Source:Healthfoodstoresoronline.Storage:Inanairtightcontainerinthepantry.
—Macarootpowder.Similartoaturnip,themacaplantisnativetothePeruvianAndes.Sundriedandpoundedintoapowder,therootcontainsmorethan55phytochemicalsaswellasBvitaminsandamino acids known to boost energy and endurance. (Phyto- means “plant based.”)With its nutrientconcentration, maca root is reputed to stimulate hormone production and help regulate the adrenal
glands,therebyenhancingnaturalenergy.Macarootpowderaddsaslightlycaramelflavortosmoothiesanddesserts.Source:Health food stores or throughmywebsite, 118degrees.com. (I offer a specialwild-crafted
organicvarietyimportedfromPeru.)Storage:Inanairtightcontainerinthepantry.
—Seeds.It’snothardtoseewhychiaandflaxseedshavebeenidentifiedassuperfoods;they’rerichinmultiplenutrients.Chiaseeds(yes,thesameonesthatgrow“fur”ontheChiaPet!)arehighnotonlyin fiber but also in calcium, omega-3 fatty acids, and amino acids. Flaxseeds, which are similarlynutrientendowed,performmanyhealthfunctions,particularlyinprotectingtheheart.Whetheryou’redrawntonutty-flavoredflaxseedsorneutral-flavoredchiaseeds,you’llfindmanyusesforthese“super”options.Sprinklethemonsalads,blendthemintosmoothies,ormixthemintosoup.Source:Healthfoodstoresoronline.Storage:Inanairtightcontainerinthepantry.
—Supergreenpowders.Supergreenpowdersareanutrientmust-haveinyourpantrybecausetheycontain a concentration of vital vitamins and minerals. They’re derived from dark leafy greensharvestedfromselectlandorwatersourcesandprocessedwithstate-of-the-artmethodsintopowdersorotherforms.Whatmakesthesesupplementsespeciallypotentisthepresenceofchlorophyll,thegreenpigment thatgivesplantscolor. In thehumanbody,chlorophyllhasbeenshowntoaid instimulatingnewcell growthwhile also repairingdamagedcells.Alongwith itsotherdisease-fightingproperties,chlorophyllneutralizestoxins,whichexplainsgreenpowderjuice’ssuccessfulroleindetoxificationanddeliveringnutrientsdirectlyintothebloodstream.Eventhoughtherearemanyconcentratedgreenproductsonthemarket,eachformulationisuniquein
itsnutrientcontentand targets.Asyoubecomemorecomfortableeating the living-foodsway,you’lllikely becomemore familiarwith each selection.Whatever you choose, it’s good to incorporate onegreencomplexintoyourdailydietforitswholesome,nutritionalbenefits.Forstarters,Isuggest:
Spirulina. Offering the nutrient punch of concentrated greens, this powder supplement is aproduct of blue-green algae grown in a controlled saline or ocean-water environment. Itcontains60percentproteinplusB12, iron,beta-carotene, chlorophyll, andGLA,anessentialfattyacid.Spirulinacanbeaddedtosmoothiesasanutritionalboosterorintegratedintosaucesanddesserts,suchastheSpirulinaShake.
Source:Localhealthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.
E3Live.ThebasisforthisdietarysupplementiswildAphanizomenonflos-aquae (AFA)blue-green algae. Harvested from Oregon’s Upper Klamath Lake, one of the richest freshwaternutrient sources in the world, the algae used in E3Live is rich in chlorophyll, vitamin B12,omega-3fattyacids,and22aminoacids.IrecommendE3Livefrozenliquidtoensurepotency.Oncethawed,mixintoafruitsmoothieordiluteinwaterorgreenjuice.
Source:Healthfoodstoresoronlineatwww.E3Live.com.Storage:Freeze.
Dr.Schulze’sSuperFoodPlus.Superfoodcomplexesprovideintensephytonutrientcontentina
simple-to-usepowderformulation.Themosteffectiveof thesecomplexescontainabsorbablenutrientsfromlandandsea.Thus,IrecommendSuperFoodPlusbecauseitoffersthebestofboth worlds—a complete vitamin and mineral profile from aquatic and land grasses. As awhole-foods concentrate, SuperFood Plus boosts your energy while strengthening varioussystems.Itcontainsyourdailydoseofwater-solublevitamins,whicheliminatestheneedforanadditionaldailymultivitamin.
Source:Healthfoodstoresandonlineatwww.herbdoc.com.Storage:Inanairtightcontainerinthepantry.
Sweeteners
Just because you’re eatinghealthfullywith living-food cuisine doesn’tmeanyou still can’t satisfyyour sweet tooth. A raw-foods diet features many substitutes—raw honey, dates, nectars, and otheroptions—forthetraditionalsweetenersofthestandardAmericandiet.Thedifference,however, is that thesenatural ingredientsare freeof theonerous features linked to
refined or processed sugar, such as “empty” or non-nutrient calories and artificially spiked insulinlevels.Suchsugarsalsocanbeaddictiveandacidic to thebodyandproduceotherdeleterioushealtheffects.Conversely,natural sweetenersare lowglycemic,meaning theydon’tcause small, fleeting rises in
yourbloodsugarbutrathersustainedenergy.Somealsomayyieldessentialvitaminsandmineralsaswellasenzymesforbettermetabolism.Whicheverrawsweeteneryouusefromthelistthatfollows,it’simportanttounderstandthatyourbodyisn’tdesignedtotakeinaconcentratedamount.Soforoptimalhealth,usesparingly.
—Dates.Asancientascivilizationitself,datesareoneoftheworld’soldestcultivatedandnutritiousfruits.They’reasweetproductof thedatepalm,a tree first indigenous to thedesertoasesofAfrica,southwest Asia, and theMiddle East, and now growing in arid areas of the U.S. Known for beingantioxidantrichandirondense,datesarealsogreatsourcesofdietaryfiberandabalancedspectrumofother minerals. As such, they help protect your heart, lower your blood pressure, and even destroydisease-causingfreeradicals.FromDegletNoortoMedjool,datesvarybasedonsize,color,texture,andflavor.Thecaramel-like
flavor is perfect in smoothies and cereals; dates can alsobepureed in a blenderwithnuts andotherdriedfruitforasnack.Source:Healthfoodstoresandonlineforbothfreshanddried.Storage:Inanairtightcontainerinthepantryorrefrigerator.
—Indigenous sweeteners. Yacon syrup and stevia are regular low-glycemic sugar substitutes inmanyothercultures,aswellasinaliving-cuisinediet.
Yaconsyruporiginateswith thesucculent leavesof theyaconplant,vegetationindigenoustoSouthAmerica.A sweeter version ofmolasses, caramel, or honey, yacon syrup needs to beused sparingly and substituted carefullybecauseof its intensity.Although low in calories, itisn’t known for its nutrients. Like other natural sweeteners, however, yacon syrup doesn’tincreasebloodsugarlevelsdramatically.
SteviaisasweetleafderivedfromashrubbyperennialplantnativetoParaguaybutcultivated
inmanyotherpartsoftheworld.AlthoughusedasasugarsubstituteinJapanandChinafordecades,it’sarelativelyrecentarrivaltoNorthAmerica.Itsfullhealthbenefitsremainunclear.Steviaproducesauniquelicorice-likeflavorwithsweetnessthatcanlingermuchlongerthansugar. (Inhighconcentrations, it leavesabitteraftertaste.) It isavailable inbothpowderandliquiddropform.Alittlesteviagoesalongwayinsmoothiesanddesserts,andbecauseit’sanherbthatdoesnotaffectinsulin,it’sthebestsweetenerforpeoplewithsugarsensitivities.
Source: Health food stores and online. I recommend stevia in liquid form for most culinaryapplications.Storage:Inanairtightcontainerinthepantry.
— Nectars. The sweet sap of flowering plants offers another delicious, natural, low-glycemicalternativetorefinedsugar.Organicnectarsareeffectiverecipesubstitutesfortraditionalbrownsugar,maple syrup, and even honey in desserts, sauces, and tea. They produce different sweetened flavorsbasedontheirsource.
Sunchoke nectar, for instance, is made from Jerusalem artichokes, a gnarly tubular plantresembling gingerroot that is native to easternNorthAmerica. It yields a richmolasses-likeflavor.
Coconutnectar,thedehydratedfragrantsapofcoconutpalmflowers—thetinybudsthatgrowintofull-fledgedcoconuts—offersahintoffloral.Unlikerefinedsugar,thisnectaralsodeliversaspateofvitamins,minerals,andaminoacids.
Rawagavenectar, extracted from theheartsofblueagaveplants indigenous to theMexicandesert,producesahoney-likeflavor,whichmakesitsignificantlysweeterthansugar.Liketheother nectars, agave is low glycemic but should be used sparingly. I recommend raw darkorganic agave because the lighter varieties are processed in such a way that the sugar orfructosecontentrises.
Source:Healthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.
— Raw local honey. Although both standard and raw honey share the same beginnings—beesharvest nectar from flowering plants to create it—the two products partways after the hive.Unlikestandardhoney,whichundergoes aheating and filteringprocess that destroysmuchof its nutritionalvalueandsubtleflavoring,thelocallysourcedrawhoneyinlivingcuisineremainsunadulterated.Honey that’spurchasedasclose tonatureaspossible ishoneyat its flavorfulbest. Italsocontains
simplecarbohydratesandanassortment(albeitinsmalldoses)ofvitamins,minerals,andaminoacids.Althoughhigherincaloriesthanrefinedsugar,rawhoneyiseasilyconvertedintoglucose,thebody’suniversal energy. A simple sweetener for sauces, smoothies, and desserts, it’s also used for aidingdigestivechallenges.Source:Localfarmers’marketsaswellashealthfoodstoresandonline.Storage:Inanairtightcontainerinthepantry.
—Vanillabeanpaste.Athick,viscousspreadcreatedfromgroundvanillabeans,vanillabeanpasteisapopularliving-foodsalternativetovanillaextractforcookingandbaking.Althoughcommerciallysoldpastesareavailable,youcanmakeyourownbypulverizingvanillabeansintoapowderwithyourspicegrinderandthenmixingitwithrawhoneyorwateruntilyouachievethedesiredconsistency.(If
youstartwithvanillapods,you’llneedtoextractthebeansanddrythemfirst.Ifyouwanttoshortcutthe entire process, you can purchase vanilla powder andmix it with the binder.) In either case, thefinishedproductisasuitablesweetenerinanydessert,sauce,smoothie,orotherrecipethatcallsfortheuniquesweettasteofvanilla.Source:Onlineorinhealthfoodstores.Storage:Refrigeratevanillabeanpasteonceopened.Becausethepastehasaboutaone-weekshelf
life,turnvanillabeanpowderintosmallquantitiesofpasteasneeded.
BuyingBasicsandthePowerofFour!
Evenwith the items listed in thischapter,you’ll stillbemakingmanychoicesonyourown.Onceyou’re comfortable implementing the steps and changes in this book, assessing which products oringredientsare right foryourdietwillbecomesecondnature.You’llknow instinctively, for instance,whyanorganicavocadoisnaturallybetterforyouthanwhitebread.Readers familiarwithmypreviouscookbooksknow that I refer liberally to the“goodstuff”when
talkingaboutitemsthatpromotehealthywell-being.I’mgenerallyreferringtoingredientshighinliveenzymes,healthyfats,fiber,andnutrientsofallsorts.Butdecidingwhichare“good”nutrientchoicescanbedaunting,especiallywithsomuchtolearninitially.Soifyou’reindoubtaboutthe“why”behindanygivenitem,askthesefoursimplequestionsinmakingthecall.Scoringwellinthreeareasisgood,butsuccessinallfourwinstheday.
1. What is this food? If label ingredients—gluten, food coloring, hydrogenated or partiallyhydrogenatedoils,orsyntheticnutrientsandotheradditives—suggestaprocesseditem,leaveit on the shelf. Conversely, if it’s fresh, it’s likely full of nutrients—vitamins, minerals,essential fatty acids, and dietary fiber—that will support your daily needs. Put it in yourbasket.
2. Diditgrowintheground,onatree,orinthesea?Becausearawdietemphasizesfoodsinastateascloseaspossibletothatwhichnatureintended,you’llwanttofocusonplant-baseditemsgrownorganicallyor inacontrolledenvironment freeofpesticidesandother toxins.That includes fruits and vegetables along with nuts, seeds, grains, herbs, spices, seavegetables, andminimally processed products. The simple rule of thumb inmaking good,nourishing choices is to buywhole foods—items that are fresh, organic, and nutrient rich.Youwantitemsthatcomefromaplant—notproducedinaplant!
3. Whatarethehealthbenefits?Processedfoodsareoftendevoidofnecessarynutrientswhilefull of empty calories and additives. They can spike your blood sugar levels, creating anunnaturalinsulinreactionthatleavesyoulethargicratherthanenergized.Whetherit’swhitebread or another high-fat or processed selection, take a pass if the label suggests suchnegative consequences. Foods that give you energy, keep your weight in healthy check,satisfyyour daily nutrient requirements, and/or provideoverall nourishment should alwaysgarneryourattention.Likethatavocado,suchfoodslikelycontainaplethoraofnutrientsthatfeedyourbodyandstimulateyourbrain.
4. Howwasitprepared?“Raw”inarawdietgenerallydenotesfoodsintheirnaturaluncookedstate, even though you’ll likelywant to include lightly prepared ones, too. The items thatyou’lldobesttoavoidhavelosttheirnutritionalvaluethroughheavyprocessing,frying,orotherdegradingcookingmethods.Theonesyouwant to includeare fruits,vegetables,and
other living-cuisine options served either raw or cooked below 118ºF to maintain theirnutrientandenzymestrength.
Bykeepingthesefourquestionsinmindwhenyoumakeyourselections,you’llbecomeasavvyraw-foodpro!
QuickPrepTechniquesandTips
ManyoftherecipesinHealingwithRawFoodsrequirethatyoudoaquickprepofsomeingredientsbeforeyoustartmixing.You’llseerepeatedreferences,forinstance,tosproutinggrains,reconstitutingdriedfruit,andde-stemminggreens.Theseareactuallyverysimpletasksthat,unlessotherwisenoted,areperformedasindicatedbythedirectionsbelow.Also,unlessarecipesuggestssomethingdifferent,alwayspitfreshdatesandavocadosandremovetheleafystematthetopofstrawberries.
—Sproutinggrains.Tooptimizethebenefitsofrawgrains,seeds,andnuts,sproutthembeforeuse.Byreleasingsurfaceenzymeinhibitorsorshieldsprotectingeachmorselasitgrows,thissimpleprocesssignificantly boosts protein and vitamin content. More important, it helps with optimal digestion.Althoughnutsandseedsarerichinnutrientsandcanbeeatenwithoutsoakingorsprouting,grainssuchasbuckwheatandquinoaareadifferentstory.Thesegrainssproutquickly,butyou’llneedtoemploysomebasic techniques to ready themforuse.Simplysubmerge thegrains inacontainerofwater forabout12hours.Thenrinseanddrain.You’llseeasmallsproutemergingfromthetipofeachsoftseed.Oncethey’vesprouted,storeforupto3daysintherefrigerator,rinsinganddrainingonceaday.Nutsandseedscanbeprocessedinasimilarfashionbysoakingthemfor1to3days(dependingonthenut)or 6 hours to 2 days (dependingon the seed). Formore detailed informationon the art of sproutinggrains,nuts,andseeds,seewww.sproutpeople.org.
— Reconstituting dried fruits. Many of the recipes in this cookbook call for reconstitutingdehydrated items. This is an easy process accomplished by first placing items such as sun-driedtomatoes,dates,orfigsinabowlandcoveringwithlukewarm(80ºto100ºF)water.After30minutes,checkthetextureofeachpiece.Itshouldfeelsoft.Dependingonthesize,reconstitutingmaytakeuptoseveralhours.Whenpliable,drainanduse.Somerecipesalsocallforreconstitutedkelp,whichcanbeaccomplishedbyfirstcuttingthekelpintostripsandthensubmergingtheminwarmwater.Checkafter10minutesandthereafteruntilpliable.Rinse,drain,anduse.
—De-stemminggreens.You’llseereferencestode-stemminggreensthroughoutthisbook.Whetheryou’reworkingwithlettuce,chard,spinach,kale,mustardgreens,orcollardgreens,removingthestemcanbedoneefficientlywithanyofthreemethods:
1. Laytheleafstem-sideuponaflatsurface.SeparatethegreenportionbycuttingalongeachsideofthesteminaV.
2. Foldtheleafinhalfalongthestemandlayonaflatsurface.Runtheknifebladealongsidetheveintoseparateit.
3. Graspthestembyonehandandpulltheleafyportionawaywiththeotherhand.
AfinalFYIonleafygreenstems:Ifthey’reflexible,theyindicateatenderyoungplantthat’sgoodforsaladsandrawuse.
—De-stemmingmushrooms.Separating the stemofamushroomfrom thecap is another simpletechnique,accomplishedwithafeweasymaneuversofthehand.Justgraspthestemwithyourthumb,forefinger,andmiddlefinger.Pushitupanddownbeforetwistingtoremoveitfromthecap.
MyPrep
Admittedly,living-cuisinerecipestakepreparation,andpreparationtakestime.Butit’sallabouttheapproach.Bygettingajumpstartonyourweeklyfoodprep,you’llbeabletocreatehealthymealsinjustminutesthroughouttheweek.Irecommendreservingaspecifictime(usuallytwotofourhours)onthesamedayeachweektomakeitemsthatcanbeeasilyrefrigeratedorstoredinthepantry.IdevoteSundayafternoonstostockingmyshelveswithingredientsIlikelywillneedthroughoutthenextsevendays.Myweeklyto-dolistusuallystartswithasoupandasaladdressing(anyrecipesinthisbookwork
wellforeither),alongwithadessert(tryMoxieBars)andtwosavorysauces.BasicPestoandPumpkinSeedCheese are great flavor boosters forwraps, sandwiches, and pasta. I also dehydrate any bread,crackers,wraps,ortostadashellsImightuse.Theseitemscanbeeasilydriedovernight,thenremovedin themorningandstored.Becausegrainsareaweekly recipestaple inourhome, Iusuallysprout4cups each of quinoa and buckwheat every week just to keep my grain bases covered. (Follow thedirectionsintheprevioussection,makingsuretorefrigerateandrinsedailyuntilyouusethem.)Myfamilyalso lovesveggies for snacksandsalads, so I try tocutand/ormarinateacolorfulmix
eachweek. Thatmay include 1 quart of cucumber sticks and/ or 2 quarts each of julienned squash,shredded carrot, and diced tomatoes. I also chop 4 quarts of kale, sometimes combining andrefrigeratingthegreenswithwalnutsandolivesorraisins.Ijustneedtoaddfreshdressingandmaybeanavocadoduringmyfinalprep.EveryotherweekIaddherbblendsandgranolatomytasks,justsoIhaveasupplyofeachonhand.There’snomagicformulaintermsofwhichfoodsyoushouldprepareinadvance.Justreviewyour
weeklymenuforanystaplesthatcanberefrigeratedorstoredinthepantry.You’llbeamazedbyhowalittle planning andworking ahead can ease your dailymeal-prep stress. It can evenmake cooking abreeze.
AFinalNote
Stockingyourpantrywithfoodsnewtoyourpalatecanbe intimidating,but thinkof itas justonestep on the road towellness. The good newswith living cuisine is that you can experience healthyresultsbystartingslowandbuildingoningredientsyouenjoy.Likewise,youdon’tneedtoretoolyourentirekitchentobesuccessful.Ifyouhaveablender,acuttingboard,andasharpknife,you’rereadytogetstarted.Still,asyoustarttoexperiencegreatresults,youmightwanttoinvestinafewnewtoolstostreamlineyourprep timeandpreserve importantnutrients.Foraquickguide tomy favoritekitchenthings,takeapeekat“CookLikeaChef:AGuidetoQualityUtensils,”anappendix.You’llbesuitablyarmedforChapter3,“HealingBasics:TheThree-DayJumpStart.”Letthehealingbegin!
CHAPTER3
HEALINGBASICS:THETHREE-DAYJUMPSTART
Thebestwaytobeginaraw-foodsdietistojumprightin!Evenbeforeyou’vefinishedstockingyourpantry,youcanstartmodifyingyourdietwithafewsimplerecipesdesignedtoputyouonthepathtogoodhealth.“TheThree-DayJumpStart”providesadietaryandlifestyleshiftthatwillhelpyourecalibrateand
invigorateyoursystemswithablastofenzymesandothernutrientsfromvitalplant-baseditems.You’llbeexperiencingthebenefitsoflivingfoodsalmostimmediately.Thejumpstartdrawsfromavarietyofsimple yet nutritious recipes that not only are quick to fix—five minutes or less—but also provideinterestingmix-and-matchoptionsforyourthree-daymenu.Howdoes itwork?Byenjoyinghealthy, vibrant, and anti-inflammatory living foods for just three
days,youarealkalizingyourbody.Diseasecannotliveinanalkalineenvironment.Youareputtingyourbodybackinbalance—homeostasis—whereitmostwantstobe!Youarealsosupplyingyourbodywiththemost nutrient-dense foods on the planet,which are also richwithwater content, in away it caneasilyabsorbthesenutrients:byusingtheenzymesavailableinthelivingfoodstodoallthework.Thejumpstartincorporatessoups,salads,sauces,andotherdishesIrefertoas“separates”because
they’restand-alonedishesthatcanbepreparedinadvanceandincorporatedhoweveryouwish.Youcaneasily combine themwithoneanother andwith freshproduce for amealor snack.For instance,notonlyisPumpkinSeedCheesea fabulousfiller fornapacabbage leaves,butbyaddingacupof freshvegetables(corn,shreddedcarrot,dicedavocado,andchoppedspinach)andtoppingthemixturewithAvocado Citrus Dressing, you also have an awesome raw leaf taco. Likewise, Superfoods YogurtbecomesaninterestingparfaitwhendressedupwithfreshblueberriesandCreativeCrunchyGranola.
PuttingItintoPractice:TheThree-DayJumpStart
Although it’scalled“TheThree-DayJumpStart,” feel free to try thismealprogramforaweekorevenuptoamonthforahealthylifestylechange.(You’llfindtherecipesinthischapterandthroughoutHealingwithRawFoods.)Ifyouenjoythebenefits,don’tbeafraidtovarythemenusbyincorporatingotherrecipesandplayingwithseasonalfreshfruitsandvegetables,modifyingtheingredients tokeeptheexperiencefreshandflavorful.Thebeautyofthemenuisthatcreativitycountsandalsomakestheprocesssomethingtocelebrate!
Three-DayJumpStartMeal-PlanningGuide
Theoverallgoalwiththesethreedaysistogivethebodyabreakfromprocessedandrefinedfoodsandcreateanalkalineenvironmentbypairing foods thatcovernecessarynutritionbasics.Thisguideprovides a balanced journey toward transitional eating. Each meal of the day has a few options tochoose from. I’ve laid this menu out so that regardless of which meals you pick, you will still be
enjoyingbalancednutritionthroughoutyourday.I’veincludedbelowafewwaystolookateachmeal,to adjust your mind-set for success on this program. It’s perfectly fine to enjoy one or more foodpreparationsmultipletimesthroughouttheday(forinstance,havingthesamesnackinthemorningandintheafternoon).Aslongasyouroveralldayinvolvesvariety,youaremovingforwardinapowerfuldirection.
Breakfast:Breakfastpowerfully setsupyourday for success.By thenumbers,youare30percentmorelikelytoeatwellthroughoutthedayifyoustartthedayoffright,sohere’stoahealthybreakfast.You’llseeafewsmoothieslistedhere;theseintentionallyincludeyournutritionbasicssothattheycanbeconsideredameal inacup.Youcouldpickoneyouloveandrunwith iteverydayifyouwish—that’swhatIdo!
PomegranateParfait
BalanceSmoothie
BrainpowerSmoothie
SuperfoodsYogurt
Midmorning Snack: Depending on your current routine, youmay ormay not need amidmorningsnack.Severalclientsofminewhoareveryactivereportfindingthemidmorningsnacktobeanoptimalwaytoboostenergyandmaintainstaminabetweenbreakfastandlunch,andinthiswaytheyaresuretoavoidanyfoodemergencies.Youshouldconsiderthisasmallermealandonethatincludeshealthyfatsinordertostimulatethebrain.
MoxieBar
BalancedTrailMix
SuperfoodsYogurt
Lunch:Lunchshouldincludeatleast80percentfreshfruitsandvegetables,anditshouldbebalancedwithdensernuts,seeds,andsproutedgrainsintheformofatopping,sauce,orwrap.Forthisreason,Ifindmostpeoplehavesuccessenjoyingentréesaladsorsquashpastas.Tomakeiteveneasier,usetheserecipes as a guide for ingredients and toss together your favorite greens, toppings, and one of thesesimpledressings,andyouaresetforahealthhabitatlunchtime.
ThaiLimeWrap
GreenieSaladwithSpiritofFireSoup
GardenGazpachowithGreenieSalad
FusionPastawithsideofDownSouthGreens
Makeyourownsalad
MidafternoonSnack:Afternoonsnacksshouldprovideclean-burningfuelandbeaquickpick-me-up.Manyofourdessertsactuallydoubleasgreatafternoonsnacks!
BalancedTrailMix
SuperfoodsYogurt
DulcedeLechePineapple
RedWalnutandDateSnack
Dinner: Dinner is a good time to round out your day with anymissing pieces. For many of myclients,thisiswhentheywinddown,sotheywillputtheirheaviestmealatdinnertime.Theimportantthingtorememberaboutdinneristoenjoyitbefore8P.M.ifpossible.Thiswillallowtimeforadequatedigestionbeforebed.
RolledSquashSnack
LongevityWrap
FusionPastawithsideofDownSouthGreens
RolledStreetTacos
BasicsforSuccess
InadditiontotheThree-DayJumpStart,thereareothersimplethingsyoucandotoinitiatealiving-foodslifestyle.Eachweek,tryenjoyingjustoneofthefollowingsixeasiestrecipesinthebook.Thesestaplerecipesareanindispensablepartofmydailydiet,andthreeofthemformthebasicsofthisThree-Day Jump Start.With a few basic ingredients, they provide a quick and easyway to add nutritiousversatility to anymenu.Use them for ameal, or look to themas snacks during the day.Theymakecreatingawellnessroutinesimple.Idefinitelyrecommendspendingtwotofourhoursinpreparationforyour success throughout the week—shopping and making some sauces, possibly preparing thevegetablesforyourplaninadvance—whichwillsaveyouevenmoretime.
ALMONDSHORTCUTMILKQuick and easy, this nuttymilk substitute is a nutritious accompaniment to any living-cuisinemeal.Doubletherecipeandshareaglass.
1cupwater
1tablespoonalmondbutterorothernutbutter,or2tablespoonshempseeds
1tablespoonrawsweetenerofchoice(optional)
1.Placealltheingredientsinablenderandblenduntilcombined.
2.Pourintoaglassanddrinkimmediately.
BALANCESMOOTHIEWith itsblendofvitamins,minerals,proteins,andessential fattyacids, thissmoothiecontainsall theingredientsforaquick,nutritiousmeal.
1cupAlmondShortcutMilkorothernutmilk
1cupfreshberries,suchasstrawberriesorblueberries
1cupfreshspinachwithstems
1teaspoonrawhoneyorothernaturalsweetener
1.Placealltheingredientsinablenderandblenduntilcombined.
2.Pourintoaglassanddrinkimmediately.
SUPERGREENSMOOTHIEWhetheryou’relaunchingyourraw-foodsdietslowly,withsustainedvigor,orthroughthepowerofaone-weekdetox,aSupergreenSmoothiedeliversaquickshotofnutrientsinaneasy-to-digest-and-useformat. Consisting of three base ingredients—fresh seasonal fruits, superfoods, and coconutmilk oralmondmilk—thisrecipeyieldsanextradoseofgreensminusthesalad.
1cupfreshcoconutoralmondmilk
1banana
½cupspinach
2kaleleaves
1tablespoonblendedgreenspowderlikeDr.Schulze’sSuperFood,VitamineralGreen,orspirulina
1tablespoonrawagavenectaror1dropliquidstevia
Ice(optional)
Mixalltheingredientsinablenderandenjoyasamealanytimeofday.
BALANCEMETONICTahinipasteandmisomaybeunfamiliaringredientstoyourpalate,butthenuttyflavorsgivethistonicinterest as well as nutrients. You may wish to add essential minerals, such as the Earth line fromwww.healthforcenutritionals.com.
2cupshotwater*
1teaspoonunpasteurizedmiso
1teaspoontahinipaste
1clovegarlic(optional)
Blendalltheingredientsandenjoyimmediatelyasabalancing,restorativetonic.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
SUPERFOODSYOGURTDeliciouswith fresh fruit or sprinkledwith hemp seeds or raw cacao nibs, this yogurt is perfect forbreakfast,lunch,oramiddaysnack.
1Hassavocado,peeled,pitted,andchopped,orthefleshof1youngThaicoconut,scoopedfromthecoconut
1cupcoconutwater
¼cupsupergreenpowder
2tablespoonsfreshlemonjuice
2tablespoonsrawhoneyorothernaturalsweetener
1pinchseasalt
1.Combinealltheingredientsinablenderandblenduntilrichandcreamy.
2.Refrigerateandenjoywithin3daysforoptimaltasteandtexture.
GREENIESALADOrganicleafygreensarethefocusofthissideorstandalonedish.Iloveredchard,greenleaflettuce,andredleaflettucecombinedtogetherforthissimplesalad.
2tablespoonsfreshlemonjuice
1tablespoonextra-virginoliveoil(forlightertaste)orflaxseedoil(forhearty,nuttytaste)
2cupsfreshorganicgreens
½Hassavocado,peeledandpitted
½cupchoppedcucumber
1tablespoondulseflakes
1.Whiskthelemonjuiceandoliveoiltogetherinasaladbowl.
2.Addthegreens,avocado,cucumber,anddulseflakes.
3.Tosswellandserveimmediately.
YourHealingPath
Whicheverrecipesyouprepareorstepsyoutakeinincorporatinglivingfoodsintoyourdiet,you’llbe amazed by how quickly you’ll gain energy,mental clarity, improved sleeping patterns, and evenhealthy,glowingskin.Duringthissametime,you’llbegivingyourbodyabreakfromthenegativediet-relatedhabitsthathavebeenholdingyoubackfromgoodhealth,suchas:
Eatingfoodsthataren’tbeneficialbecausethey’reheavilyprocessed,containadditives,orarecontaminatedwithpesticidesandothergrowingagents
Eatinginahurry,lateatnight,asawaytofillanemotionalvoid,orwithoutregardtohowafoodaffectsyourbody
Microwavingorpreparingfoodsinwaysthatdestroynutrientcontent
Eatingatrestaurantsthatdon’tembodyyourvaluesystemregardingfood
Failingtobalanceyourdietappropriatelytoensureoptimalnutrition
Initially, you may experience some general signs that your body is adjusting to a healthier innerterrainasyoueliminatetoxinsandshifttowardamoreenergeticfield.Youmaybelethargic.Youmaysuffercravingsandheadachesalongwithgreaterormorefrequentboweleliminations.Youmayevenhaveheadcold–likesymptomsasyourbodystartseliminatingtoxinsviamucus.Allthisiscompletelynatural.Begentleonyourself.Embracetheprocess,knowingthatyou’regivingyourbodytimetoheal.(Asamentorofminehasshared,“Betteroutthanin!”)Ittakestimeforyourbraintoadjusttoanynewhabit.Onceyougetoverthatinitialhump,however,you’llfinditeasiertomakebetterdietarychoices.Youmayevenwonderwhyitseemedsodifficultatfirst!
BabyStepsforStarters
Rest assured, a raw-foods diet doesn’t have to be an all-or-nothing proposition, especially in thebeginning.Youcaneaseintoaliving-foodswayoflife.Andevenifyoudon’tbecomeacomplete“rawfoodie,” you can still experience positive results bymaking living-cuisine choices part of your dailydiet.Becauseit’sallaboutexploringpossibilities,tryitforaday,incorporateonemealaweek,orjustaddonelivingfoodoringredienttoyoureatingplantogetcomfortablewithnewtastesandtextures.(Atablespoonofhempseedsordulseflakesinasalad,forinstance,isasimplestart.)Keeptheonesyoulikeandreturntothem.Asyougainconfidence,youcanexploreandconnectwithotheroptions.Ofcourse, thehigher the
percentageofrawchoicesinyourdiet,thebettertheresults!Ifyou’rehurting,concentrateonthepartsofyourbodythatarecausingyouthemostsuffering.Byinventoryingspecifichealthareasandtakingdietaryactionsteps to improve them,you’llbeon thepath tohealing.Perhaps, likeme,your troubleinvolvesdigestiveissues.Althougheverydishyoueatmustpassmusterforyourgastrointestinal(GI)tract,youmaywant tomake this systemyour first target.Keep inmind,ofcourse, thatanypositivechangetoyourdietisastepforward.Infact,“transitionalfoods”areagreatwayofintegratingadditionalenzymesandnutrientsintoyour
menu even if you’re not ready to move full speed into living cuisine. The term transitional foods
generallyreferstoanyfreshvegetableorotherlivingfoodlightlycookedratherthanservedraw.Butwhenyou’re just getting started, “transitional” can refer toyour favoriteproduce, prepared athigherthan118ºF.Youjustneed tochooseacookingmethod—lightlysteaming,baking,orparboiling—thatcreatesminimaltoxinsintheprocess.Ifyoucan’tletgoofpotatoes,forinstance,steamorbakeayamandtop itwithdehydratedvegetablesandafreshrawtahinisauceforadish that’sstill rich in livingnutrition.Ifthisbalancedoptionisstilltoocomplicated,lightlysteamyourvegetablesanddrizzlethemwithrawoilinsteadofsautéingtheminbutter.Bytakingtheseshortcuts,orevenmakingafewwell-chosen swaps, you’re increasing your nutrient intakewhilemoving one step closer to a living-foodslifestyle.Evensmalltransitionalchangescanleadtoincreasedenergyanddigestiverelief.Everylittlebitcountsinmotivatingyoutopushforward!WhenIbeganmyjourneytohealthandrecovery,Iwasn’tfullycommittedtoaraw-foodsdietforthe
restofmylife.Iwaswillingtotryitforthetimebeing,however,confidentthatIcouldalwaysgobacktomygrilledsteaksandbakedpotatoes.Ihadnothingtoloseexcept,ofcourse,myconstantdiscomfort.Surprise,surprise.Withinaweekofeating100percentrawfoods,Ifeltinvigorated.Withinnotime,Inolongerexperiencedthedebilitatingsideeffectsofmyabdominaldisorders.TodayI’msymptom-free,completely healed, and passionate about how different eating choices changedmy life. In fact, as Iprogressedwithmynewchoices,IalsonoticedthatIwasconstantlyrefocusingonthoughtsandactionsthatservedmyhigherpurpose,ratherthanthenegativeforcesinmylife.IfinallyfeltfreetobewhatIwasmeanttobe,discoveringhowmyimprovinghealthwouldfuelmyfuture,notjustpersonallybutalso professionally. I quicklymoved from interest to commitment and then to passion based onmyincredibleresults.Irecognizethatnoteveryoneexperiencessuchstartlingresults,atleastnotrightaway.Don’tworryif
youresorttooldpatternsalongthewayasyoutesttheefficacyofthisdietandlifestyle.Theprocesscantaketime.Mostofus,afterall,arecreaturesofhabit.Creatingmorepositivehabitscanbealongjourney.Itmayeveninvolveasetbackortwo.Yourbody’sreactiontodetoxifying,forinstance,canfeelmorelikeahealthreversalthanamoveforward.Butlikefallingoffabike,justgetbackonandpedalforward.Byconcentratingononeday,oneraw
food,oronehealthsolutionatatime,you’lleventuallyfeeltheresultsofstayingcommitted.You’llseethebenefitsandwanttoaddtothem!
AFinalNote
“TheThree-DayJumpStart”isonlythebeginningofanexcitingtransitionfromyourolddiettoyournew lifestyle. In opening your mind to new possibilities, however, you’ve already made a criticalcommitment to your overall well-being.With every recipe you try, you’re turning commitment intoactionandactionintoresults.Sohowdoyouparlayyourinitialinvestmentintoahealthylifestyle?ByturningyourattentionnexttoChapter4,“FoodasPreventiveMedicine.”
CHAPTER4
FOODASPREVENTIVEMEDICINE
Ibelievethere’snobetterformofpreventivemedicinethanchoosingfreshlivingfoods.Eatingistheone activity we all engage in several times a day without fail. What you put on your fork has anutritional and healing impact not only for today but for the future aswell.Many longevity expertsagree, suggesting that diet and lifestyle can indeed influence your capacity for living a longer, high-qualitylife.AselectionofgroundbreakingstudiestargetingSeventh-DayAdventistsoverthepast50-plus years, for instance, champions the idea that lifestyle choices, especially involving a plant-baseddiet, can reduce the incidence of disease.More important, itmay even increase longevity up to tenyears.Since1960,LomaLinda(California)UniversitySchoolofPublicHealthresearchers,inconjunction
withtheNationalInstitutesofHealthandotheragencies,havefocusedonthefundamentalistChristiancommunitybecauseof itsmembers’uniquedietaryhabits.Theyabstain fromanimalproducts, sugar,alcohol, and caffeinewhile actively pursuing vegetarian, sometimes even vegan, diets.Also, besidesavoidingcigarettesmoking,Adventistsareknownforhealthylifestylechoicessuchasregularexerciseandattentiontobothoptimalbodyweightandbodymassindex.Loma Linda scientists are exploring the precise links between those healthy choices and disease
prevention via the Adventist Health Study-2, a 2002-initiated research project involving more than96,000 American and Canadian community members. Their current work builds on two previousstudiesthatactuallyraisedscientificawarenessofthelinkbetweendietandhealthyoutcomesdecadesago. In tracking 24,000 California members from 1960 to 1965, the Adventist Mortality Studydemonstrateddecreaseddeathratesforsomecancersaswellasalowerincidenceofheartdisease.DuringtheAdventistHealthStudy-1,scientiststracking34,000participantsbetween1974and1988
wereabletolinkspecificeatinghabits(suchasconsuminglegumes,nuts,andtomatoes)toareducedincidenceofcertaincancersandheartdisease.Both studies indicated longer lifeexpectanciesamongAdventistsoverfellowCalifornians(upto7.3yearsinmenand4.4yearsinwomen),withthesecondtrialsuggestingthatacombinationoflifestyleanddietarychoicesaccountedforalifeexpectancybonusof up to ten years. By including a broader pool of people, the latest LomaLinda project,AdventistHealth Study-2, seeks to understand these links in greater detail. (For further information, seewww.adventisthealthstudy.com.)What scientific concept may explain why people enjoy such good health and even potential
longevity? I believe that the chemical reaction of food in our bodies makes the difference. Morespecifically, twovariablescomeintoplay:(1)Thefoodsweconsumeareeitheracidicoralkalinebynature,and(2)theyreactinthebody,creatingeitheranacidicoranalkalineresponse.Putsimply,eachbiteoffoodyouconsumeshiftsyourbodyeitherintoacorrosiveacidicstate—inwhichdiseasecansetin—orintoabalancedoralkalinestatewherediseaseisheldatbay.Ifitsoundslikechemistry,itis!
TheAcid-AlkalineConnection
Let’stakeacloserlookatwhat’sreallyoccurringwitheveryitemthatyoueat.Scientistsmeasurethe
strengthofacidityoralkalinityofbothfoodsandthehumanbodybypH,orpotentialofhydrogen,onascaleof1 to14,with7beingneutral.Zero through6 isconsideredacidic,while8 to14 isalkaline.Bodyfluidsaredesigned,bynature,tobeslightlyalkalineat7.4.ManyfoodscommontoastandardAmericandietareacidicinnature,meaningtheyhavethepower
toradicallyshift thebodytotheacidicendofthespectrum.Majoroffendersincludemeat,dairy,andother animal products as well as food additives and the preservatives that give shelf stability topackagedproducts.It’snotjustthefooditself,butalsohowit’sprepared.Forinstance,cookedoliveoilproducesadifferentpHthanrawoliveoil.Wheneveryouconsumeafoodthatcreatesanacidicreactioninyourbody,youessentiallylaunchan
attackonyourself.Normalfunctioningisonholdwhileyourcells,thebasisofeveryvitalsystemandorgan, work feverishly to restore an alkaline state. For instance, eating fried food often causesindigestion and heartburn, an acidic reaction that creates stress on the digestive tract. Instead ofappropriating vital nutrients, your body must work hard to alkalize this area first. This can lead tofatigue and other issues that aren’t helpful to optimal digestion.When such emergencies occur on adailybasis,you’releftexposedto“un-health”or“dis-ease.”Butwhenyourbody is inanalkalinestate, it’shomeostatic,orbalanced.Yourcellsgoabout their
business,supportingyoursystems,deliveringnutrients,andallocatingresourcesforoptimalfunction.Inshort,thebodythrives.Analkalinestate(oralkalinereaction)promotesproductionofimportantnervesignalscalledneurotransmitters—dopamineandserotoninaretwowell-knownexamples—inthebrain.They play critical roles in stimulating many body functions, including our ability to feel good.Alkalinitymeansthatyourvitalorgansandfunctionsareflourishing.Diseaseisinhibitedbecausethechemistrydoesn’tsupport it.What’smore,whenyourbodyisphysicallyinbalance,yourmentalandemotionalwell-beingare,too.Inotherwords,you’rebetterabletounderstand,connectwith,andtakeontheworld.Becauseyoufeelgood,you’reinamoregracefulandlovingspace.Sohowdorawfoodsworktocreatesuchastate?Devoidofprocessing-relatedandothertoxinsbut
brimming inwater content, plant-based foods, such as dark leafy greens, offer the ultimate alkalineoptionbecausethey’resoalkalineinnature.WhenyoumakedailyfoodchoiceswithpHlevelsonthealkalineendofthespectrum,youhelpshiftyourbodyintoanalkalinestate,whichcanprotectyoufromdisease. But what happens when you feel yourself slipping into acidic territory from that desiredalkaline state?How can you tell that you’re losing your dietary footing?The answer is stress. As itbuilds in your body, it will show up as indigestion; heartburn; or even a tightening of your neck,shoulders,andjaw.Oneofthefastestwaystomovetowardalkalinityiswithaliving-cuisinestaple:greenjuice.Juicing
hasaheraldedplaceamongmanyhealthylifestyleregimens.Becausethefiberhasbeenremoved,greenjuice,inparticular,isdirectlyabsorbedintothebloodstream,alteringthebody’spHwhiledeliveringanalkalizingblendofvitaminsandminerals.Besidesdecreasingyourimmediatestresssymptomsoranyinflammationyoumaybeexperiencing,adailydoseofjuicecanhelpbalancetheintakeofmoreacidicitems,suchascoffee,ifyouhaven’tyetremovedthemfromyournewdiet.
ChartinganAlkalinePath
Whenyouunderstandthechemistryandphysicsatplay,especiallyintermsofhowfoodreactsatabasiclevelinyourbody,you’llbeempoweredtochoosecombinationsthatleadtogreatervitality.Butuntilyou’remoreattunedtothenatureoflivingfoods,itcanbehelpfultorelyonthechart“Alkalizingvs.AcidifyingFoods,”inmakingdecisions.It’saquickreferenceformanystandarddietaryandraw-foodchoices.Simplyaddupyourselectionstoseeonwhichsideoftheacidic-alkalinescaleyoufall.
Giveyourselftwoextra-creditpointsforchoosingorganicfoodsbecauseitemsdousedwithpesticidesbefore harvesting are definitelymore acidic.Andbecauseyour thoughts and emotions also can shiftyourbodytoonesideofthechartortheother,makesureyoucheckwhereyouare.Alkalinityalignswithpositiveemotions,includingpeaceandjoy.As you can easily see as you start toworkwith this chart, each food choice youmake can be a
powerfulway to shift your health.By simply adding fresh choppedbasil as a garnish, you can helpalkalizeameal,orbyincludingaspinachsaladyoucanshiftaplateoffoodtoabalancedmeal.Igrewupeatingmeatandpotatoes,allacidic.NowonderIwassosick!However,ifIhadjustswappedmypotatoes for spinach, Imayhave experienced a different reaction tomywholemeal. I oftenwonderwhetherIwouldhavebeenabletopreventmyillnesshadIhadthisinformation15yearsago.Thistoolmaybeyourfirststepingettingahandleonyourownhealth.Onelastnote:Ifyou’reinterestedinamorevisualapproachtoacidityversusalkalinity,Irecommend
purchasingpHstripsatyour localhealthfoodstoreasawaytofurthermonitoryourchoices.Withasimpleswipeofyoursalivafromunderyourtongue,you’llgetaquickvisualoftheconceptandadirectreadingofwhereyoufall.
TheNutrientPunch!
WhenItalkaboutnutrientsinHealingwithRawFoods,I’mreferringtoanychemicalorcompoundnecessary for your body to function and survive. Carbohydrates, fats, and proteins are classified asmacronutrientsbecauseyouneedtheminlargeamountsforenergy.Asthemainsourcesofcaloriesinyourdiet, theyhelpyourbodycarryout everypossiblemetabolicprocess. (They’realsowhyyou’rejazzed enough to take on every mental and physical activity of the day!) Although vitamins andminerals are necessary for metabolic and other functions, too, you need them in smaller, ormicronutrient,amounts.Here’swhatmoreyoushouldknowaboutthesenutrientpowerhouses.
Carbohydrates
Foodsthatcontaincarbohydratesraiseyourbloodsugar,orglucose,theuniversalenergysourceforeachcell.Carbohydratesareclassifiedassimpleorcomplex,dependingontheirchemicalstructureandwhattheyactuallydoinyourbody.
—Simplecarbohydrates.Thesearebasicsugarsfoundinbothnaturalandmanufacturedfoods.Inaplant-baseddiet,simplecarbohydratessuchasfructose(fromfruit)andmaltose(fromvegetables)giveyourbodyaquickenergyboost.Inprocessedfoods,however,theycanalsoaddemptysugarcalories.By removing table sugar,white flour, low-calorie sweeteners, alcohols, “enriched” grains, and otherstandardAmericandietstaplesfromyourmenu,you’realsoremovingthosehazardsinfavorofsimplecarbohydratesfromfruitandvegetablesources.
—Complex carbohydrates. These energy sources are so named for their complicated structure.They’re composed of both starches and dietary fiber. Digested slowly, starches provide sustainedenergy. They stay with you longer so you’re energized and not tempted to nosh! Legumes (beans,lentils,anddriedpeas),starchyvegetables,andwhole-grainproductsaregreatsources.(Thetermwholegrain simplymeans thatnutrients fromeverypartof thegrain—thecenter, the shell, and themiddle
layer—areaccessible.Nothinghasbeenrefinedaway.)
—Dietaryfiber.Thefibrous,orindigestible,partofplant-basedfoods,fibercanmakeyoufeelfullafter eating, which can lead to weight loss, and is instrumental in keeping your digestive systemfunctioning.Dietaryfiberhasalsobeenimplicatedinreducingcholesterollevelsandevenyourriskofheartdiseaseandstroke.Beansandlegumes,nuts,wholegrains,fruits,andvegetablesaregreatliving-cuisinesources.
ALKALIZINGVS.
Category +4MostAlkalizing
+3MoreAlkalizing +2Alkalizing +1Least
Alkalizing
Herbs
Cloves,Cinnamon,Oregano,Basil,Turmeric,Parsley,Ginseng
Thyme,Cumin
GreenTea,Ginger,Peppermint,Spearmint,Marjoram
Curry,Sage,LicoriceRoot,BurdockRoot
Fruits*
Avocados,Persimmons,Papayas,Lemons,Limes,Blueberries
Plums,Blackberries,Oranges,Tangelos,Mangos,GrapeswithSeeds
Apples,Pears,Pineapple,Raspberries,Strawberries,Peaches,Kiwi
Apricots,Nectarines,Honeydew,Cantaloupe,Bananas,Currants,Cherries,CookedTomatoes,Watermelon
Vegetables*&Legumes
Spinach,Kale,Collards,SwissChard,DarkGreens,Broccoli,Arugula,Nori,Wakame,Kombu,Hijiki
Cucumbers,Zucchini,Parsnips,GreenLeafLettuce,RomaineLettuce,BrusselsSprouts,BokChoy
SweetPotatoes,Beets,Cauliflower,Carrots,BellPeppers,Pumpkin,Squash,Garlic,Onions
Soybeans,Tofu,Jicama,Celery,GreenPeas,Asparagus,AdzukiBeans,BlackBeans,KidneyBeans,GreenBeans,Hummus
Grains,Cereals,Grasses&Soups
Wheatgrass,Chlorella,Spirulina,Blue-GreenAlgae,MisoSoup
Oats,Sumac,Sorghum,Lentils
Quinoa,Millet,Amaranth
Sprouts,Nuts&Seeds Sprouts
Almonds,Pistachios,Hazelnuts
Oils Cod-LiverOil
EveningPrimroseOil,BorageOil,Cold-PressedExtra-VirginOliveOil,FlaxseedOil
Meat,Fowl,WildGame&Shellfish
PerhapsSushi,IfWild-Caught
Dairy&AlternativeMilks BreastMilk CoconutMilk,Rice
Milk,SoyMilk
Beverages HerbalOrganicTeas,Bicarbonate
High-QualityWaters,MineralWater
FilteredWater,HoneyWine,RedWine
Sweeteners&Seasonings SeaSalt
BlackstrapMolasses,AppleCiderVinegar,Umeboshi,Stevia
ACIDIFYINGFOODS
Category −1LeastAcidifying −2Acidifying −3More
Acidifying−4MostAcidifying
Herbs
Fruits* Cranberries,RawTomatoes
CannedFruit,ShelfJuiceswithSugarorCornSyrup
AllNonorganicFruit
Vegetables*&Legumes
Potatoes,StringBeans,Chickpeas
WhiteBeans,NavyBeans,PintoBeans
ProcessedSoyProducts
Grains,Cereals,Grasses&Soups
BrownRice,Kasha,Teff
Buckwheat,Wheat,Semolina,Farina,Spelt
Maize,Corn,Rye,Barley,WhiteRice WhiteBread
Sprouts,Nuts&Seeds
Peanuts,PineNuts,SunflowerSeeds
Oils
SesameOil,GrapeseedOil,SunflowerOil,AlmondOil,PeanutOil
FriedFoods,Trans-FattyAcids,PartiallyHydrogenatedOils,VegetableShortening
Meat,Fowl,WildGame&Shellfish
AllOrganicFree-RangeMeat&Eggs,PacificWild-CaughtFish
Goat,Lamb,Goose,Turkey,Shrimp,Duck,Venison
Chicken,Beef,Eggs,Crab,Scallops
Pork,Oysters,Lobsters,Catfish,Atlantic/FarmedFish
Dairy&AlternativeMilks
Goat&Sheep’sMilkCheeses,Yogurt,Goat’sMilkProducts
AgedCheeses,OrganicDairyProducts
Cow’sMilk,Cow’sMilkCheeses,IceCream
Beverages SakeCommerciallyProcessedBlack
Soda,DietSoda,Alcoholic
Tea Beverages
Sweeteners&Seasonings
ProcessedHoney,RawSugar,BrownSugar
VanillaExtract
NutraSweet,Equal,Sweet’NLow,Splenda,High-FructoseCornSyrup
*Pesticides are acidic in nature, and fruits in particular, aswell as other heavily sprayed crops likegreensandrootvegetables,willbeaffectedbygrowingandsprayingpractices,makingthefooditselfacidic.Ifbuyingconventionalproduce,besuretosoakandcleanitwellbeforeconsuming.
Because carbohydrates provide energy and protect against disease, the federal government’s 2010DietaryGuidelinesforAmericansrecommendsthattheymakeup45to65percentofyourdailycaloricintake.Butyouneedtochoosewisely.Althoughsimplecarbohydratesprovideenergy,thebulkofyourdiet still needs to be complex carbohydrates because of their nutrient density. They deliver manybenefits.
Protein/AminoAcids
Protein iscritical forbuildingandrepairingcells,especially thoseof thebones,muscles,andskin.Insufficientsuppliescancauseserioushealthproblems.Becausearawplant-baseddietdoesn’tincludemeat, poultry, eggs, and seafood—common sources for all the essential amino acids necessary tomanufacture complete proteins in the body—you’ll need to supplement with a balanced variety ofgreens,beans,gluten-freegrains,peas,nuts,andseeds.Thegoodnewsisthatincorporatingavarietyofotherfoodsintoyourmealplancandeliverenough
aminoacidstoproduceyourdailyproteinrequirement.Plant-basedfoodshavethevalue-addednutrienteffectsofBvitamins(suchasniacin,thiamin,riboflavin,andB6),essentialfattyacids,iron,zinc,andmagnesiumwithout thecaloriesor saturated fat found inmeat.Byconsumingavarietyof selectionsthroughout the day, you’re not only improving your nutrient intake but also raising the associatedpotentialhealthbenefits.
FatsandFattyAcids
Dietary fat supplies your body with energy, and essential fatty acids (omega-3 and omega-6) arenecessaryforpropergrowth,development,andoverallhealth.Theyalsoaidintheabsorptionofthefat-solublevitamins:A,D,E, andK.Butnot all fats are createdequal.Fortunately,bychoosinga raw-foodsdiet,you’reautomaticallyeliminatingmanyfoodsthatarerichineithercholesterolorsaturatedfats (fromdairyproductsandmeat)and trans fats (fromprocessed foods),bothofwhicharebad foryour body. Instead, plant-based foods—nuts, seeds, and oils—yield one or both of the potentiallyhealthyfats:
—Monounsaturated fats. These have been shown to improve blood cholesterol levels andmayevenhelp incontrollingblood insulin,or sugar, levels.Oliveoil,oneof the richestmonounsaturatedsources,hasbeenregularlylinkedtolowerlevelsof“bad”andhigherlevelsof“good”cholesterol.
—Polyunsaturatedfats(includingessentialfattyacids).Akeycomponent inbloodandoxygencirculation,omega-3 fattyacidspositivelyaffectbloodcholesterol levelswhiledecreasing the riskofheartdiseaseandeven type2diabetes.Omega-6 fattyacidsaid inmetabolismplus thepromotionofhealthybones,skin,andhair.Essentialfattyacidsarefoundinsoybeans,nuts,andvariousseedsaswellas theirextractedoils.Despite thesesources,however,youmayneedsupplements tomeetyourdailyneeds.
Micronutrients
Vitamins and minerals play vital roles in both growth and metabolism. They’re consideredmicronutrientsbecauseyourbodyrequiresrelativelysmallquantitiesofthemtodotheiressentialwork.Mineralsareamixedbag.Calcium,forinstance,issoimportanttovariousfunctionsthatit’sconsideredamacromineral.Youneeditinlargeramountsthanzincorothertraceminerals,whichhavesomethingtocontributebutinverysmalldoses.Apart from vitaminK,which is primarily formed via intestinal bacteria, and vitaminD,which is
convertedintheskinbysunlight, theremainingvitaminsandmineralscomefromfood.Vitaminsareconsidered organic substances because they originate in living sources such as plants. Minerals areinorganicbecausethey’representinthesoilandleachedthroughplantsorotherlivingsourcesontheirwaytoyourtable.Fortunately,thesamefruits,vegetables,wholegrains,nuts,andseedsthatsupplyothernutrientsare
loadedwithspecificvitamins—A,C,E,theBcomplex,andfolicacid—alongwithmineralsofeverysort.
BalancingYourChoices
Abalanceddiet is as important in living cuisine as it iswith a traditionalWestern diet.Why?Byensuring that your dailymenu includes variety both within and among various food groups, you’rebetter able to meet recommended daily allowances (or values) for carbohydrates, proteins, fats,vitamins,andminerals.Balancedfoodchoicesareparticularlyimportantwithlivingcuisinebecauseyourfoodgroupsdon’t
include traditionalmeat and dairy, which are natural sources of protein; vitaminsA, B, andD; andcalcium. Instead, your focus is on vegetables, fruits, whole grains, nuts, legumes, and beans, whichprovidevaryingamountsof thosenutrients.Also,no single foodcangiveyoueverythingyourbodyneedstofunction.Likewise,notallfoodsinasinglegroupwillyieldthesamenutrients.Anorangemaybe high in vitamin C, for instance, but lacking in vitamin A, which you can get from cantaloupe.Thankfully,manyplant-basedfoodsprovidemultiplenutrients.Forinstance:
Fromgrains:Carbohydrates,fiber,proteins/aminoacids,andsomevitaminsandminerals
Fromvegetables:VitaminsAandC,folate,iron,magnesium,andothertraceminerals
Fromfruits:VitaminsAandC,potassium,andfiber
Fromlegumesandnuts/seeds:Aminoacids/protein,Bvitamins,iron,zinc,andessentialfattyacids
Even thoughyou’llneed to individualizeyoureatingplan, justkeepproportions inmind.Because
whole grains, vegetables, and fruits are important sources of macronutrients, you’ll want to includemoreoftheminyourdietthanotherfoodssoyou’recoveringyourenergyneeds.Witharaw-foodsdiet,youcaneatrightandberaringtogo!
HarmonyinAllThings
Makingdailychoicesthatsupportthevitalprocessesofyourbodyincreatingbalanced,holisticwell-being isat theheartof livingcuisine.Whenyou lookupon foodashaving thepower toheal,you’llunderstandhowtheitemsyouselectforbreakfastorthemenuyoupickforlunchcanaffectwhetherornot your cold clears or your arthritis flares. The important point to remember about this diet is thatdifferent areas of your bodywill respond to specific nutrients and healing protocols, based on theirfunction.Soalthoughit’simportanttothinkbalance,youalsowanttofocusonanyhealthstruggleorchallengingareaofthebody.Althoughfoodasahealingforceisatopicofmuchdebateinhealthcare,somephysiciansandother
practitionersreadilyrecognizethebody’sincredibleabilitytohealwithadietfocusedentirelyonplant-basedfoods. I’ve includedsomeof theircomments in thisbookalongwithsimplerecipes togetyoustarted and additional nutritional resources tohelpyou take thenext step.Together, they should fuelyourvisionforachievingbetterhealth.Butthere’sanotherimportantingredienttoaliving-cuisinelifestyle.WhenIbegantouncoverhow
thebodyfunctionsandrespondsbothpositivelyandnegativelytothechemicalreactionstriggeredbywhatIeat,Iwassuddenlyfeelinggreat.Ilearned,however,thatit’simportantnottogetoverwhelmedby thenuancesofa raw-foods lifestyle, especiallybecausenew information isemergingat rapid-fireratesinthisareaofwellness.Detailscount,butyoucanspurhealingevenifyoufocusonlyonmakingfoodchoiceswithingeneralguidelines.Inotherwords,don’tsweatthesmallstuff.Iengagedotherswhowouldsupportmeonthispath.Iencourageyoutoseekoutintegrativehealth
practitionerswho canpartnerwithyou andmonitor yourprogress.Youwant someoneonyour teamwhoembodiesyourvaluesystemintermsofeatingandwellness,especiallybecauseyournewdietarychoiceswillbedecidedlydifferentfromthoseofyourneighbors.Butthenagain,sowillyouroutcome.Even though othersmay not understand your enthusiasm for aligning foodwith optimal health, restassuredthatwhenthenewyouemerges,they’llwanttoknowwhatyou’redoing!Infact,Iencouragesharingyourdeliciousnewdisheswithyourskepticsatthesametimeyoushowerthemwithgraceandlove. Your friends, family members, and acquaintances will experience your joy and may even beinspiredbyyourjourney.
AFinalNote
Thepreventivepowerof livingcuisine is that itkeepsyourbody—fromyourphysicalstructure toyourmentalandemotionalwell-being—inbalance.Avoidingheavilyprocessedfoodsinfavorofplant-baseditemscanhelpcreateanalkalineenvironmentthatfostershealthratherthantriggersdisease.Butwhatdoesthatmeanforeachsystemofthebody?Scientistshaveyettounderstandalltheramificationsofaraworliving-foodsdietbecausestudiesonthenutrientvalueofplant-basedfoodshavecommonlyfocusedonsolelyvegetarianandveganeatingpatterns.Yetevidencestillsuggeststhattheselectionsinthisdietaryapproachcanprovide importantnutrients tokeepallpartsof thebodyhumming. (That’sabsolutelybeenmyexperience!)InChapter5,weexplore theirprimaryrole in“BoostingYourBrainHealth.”
AdvicefromtheChef
Tobeforearmed:
Stay ahead of the health game by enjoying superfoods throughout theweek.Add gojiberriesorhempseedstoeverydaymealstosupportyourbody.
Keepyournutritionalneedsinmind.Whenpreparingyourweeklymenu,thinkintermsofhigh-proteinsources,mineral-denseitems,andotherfoodsthatsupportyourhealth.
Incorporate a range of foods into your daily diet. Because balance is achieved withvariousnutrients,make foodvariety the spiceof life toensurehealthy results.Agoodruleofthumbistoeataccordingtotherainbow,integratingasmanycolorfulchoicesasyou can. Also follow the 80/20 rule of raw eating—80 percent fresh, 20 percentconcentratedsuperfoodsand“nutrientall-stars”suchasnutsandseeds.
Combine dishes to add an extra nutrient wallop. AMoxieBar paired with a glass ofWarriorMylkisthebestofallworlds!
Usejuicingandblendedsmoothiesliberally.Fullofnutrients,drinkssuchastheFamilyFiveSmoothieareagreatfirstpreventivestep.
CHAPTER5
BOOSTINGYOURBRAINHEALTH
Canwhatyoueatimpactyourbrain’sabilitytofireonallcylinders?Researchhasrepeatedlyshownthatdietcanleadtoobesity,whichcanresultinheartdisease,diabetes,hypertension,andevencancer.But now we know from extensive work by scientists that food choices can also affect the brain’scapacitytofunctioncognitivelyandregulateallaspectsofyourhealth.The reason?You’renot feeding itwhat itneedsor inbalancedproportions to functionproperlyor
supportyouroverallhealth.TypicalNorthAmericandietitemsareactuallybrain-unfriendly.Alcohol,for instance, kills off cells directly, while artery-clogging foods, such as animal meats and dairyproductsandotherhigh-fatselections,canrestrictessentialbloodflow.Andhigh-glycemic-indexfoodsin the formsof refined sugar andother starchyorprocessed items stimulateunhealthy, roller-coasterfluctuationsinbloodsugar.Bybreakingdowntooquicklyinthebody,thesefoodscanproducemanynegativeeffects,includingimbalancesofdopamine,serotonin,andotherimportantneurotransmitters.When your body chemistry is out ofwhack, so is everything about how you think, feel, and act.
Insufficient neurotransmitter levels, for instance, can lead to chronic fatigue, unhappiness, ordepression.Moreover, researchhasdemonstrateda linkbetweenobesityanddecliningbrain functionandmentalacuity.ThroughhisfunctionalbrainscansofNationalFootballLeagueplayers,DanielG.Amen,M.D.,renownedbrainhealthexpert,tiedexcessiveweightandreducedbloodflowtodecreasedattention,reasoning,andjudgment.Ontheupside,histeamalsoestablishedthatweightloss,exercise,andproperdietcouldyieldvast improvements inbrainhealth,especiallymemoryandmood.“We’vedemonstratedthatevenifyouhavebeenbadtoyourbrain,”saysDr.Amen,“ontherightprogramyoucanoftenreversethedamageandimproveyourlife.”
Brain-SavingChoices
Thegoodnewsisthatplant-basedfoodsprovidetheessentialhigh-qualityfats,proteins/aminoacids,vitamins,andmineralsthatyourbrain,likeanyorgan,needstofunctionoptimally.Besidesbeingrichinnutrientsanddevoidofunhealthyfatsordamagingchemicals, thesechoicesare lowincalories.Thatmeanstheynaturallyregulateandsupportafavorableweight,whichultimatelyboostsbrainpower.Butwhich living-cuisineselectionsofferbrain-boostingnutrients?Thegeneralanswer is thatmanyfoodscommontoarawdietprovidechemistry-positivenutrients.Blueberries,darkleafygreens,broccoli,andavocadosaredenseinessentialphytonutrientsthatfeed
yourbraininsmallcaloricpackages.Theyalsoprovidetheenzymesnecessaryforefficientdigestion.Becausethebrainutilizesonly25percentofcaloriesconsumed,enzymesarecriticalingettingthemostfromthosesources.Apples, melons, and apricots along with broccoli, mushrooms, and spinach offer low-glycemic
complexcarbohydrates.Byslowlybreakingdown intosimplesugars, they triggera steadystreamofenergy rather than a surge followed by a plunge. That’s important for maintaining balancedneurotransmitter levels. Other complex carbohydrates can be found in a variety of nuts, seeds, andwholegrains.
Nuts,seeds,cacao,macaroot,greentea,avocados,andleafygreenvegetablesaregreatsourcesfornonanimalproteinandomega-3fattyacids.“Good”or“healthy”omega-3fattyacidskeepbloodvesselsinyourbrain freeofblockageswhilebalancing sugaranddopamine levels and stimulating serotoninproduction.Adiet replete inomega-3fattyacidscanwardoffdepression. Itcanbeapositivemood-changer.Inshort,yourbrainneedsfattofunction!
AdvicefromtheChef
Toboostyourbrain:
AddasuperingredientlikeE3Livetococonutyogurtinthemorning.Thisintensegreenwillhelpstimulatefocusandturbochargeyourbrain.
Incorporate superfood treats such as Maxie Bars into your daily menu. These littlesquareswillhelppoweryoumentallythroughtheday.
Usegrainssparingly.Whenchoosingthem,gravitatetooptionssuchasquinoa,whichistechnicallyaseed,tomaximizethewhole-grainnutritionalvalue.
Putrawcacaoinyournextsmoothie.Useittohelpunleashyourcreativityandfeel-goodemotions.
Keep your brain inmind by choosing healthy fats that fuel development and optimalfunctioning.
Enjoygreensmoothiesinsteadofjuice.Byreplacingabananawithgreensandavocado,you’llgettheadditionalfatandchlorophyllnecessarytopoweryourbrainwhileslowingdownthesugareffectsofotherfruit.
AFFIRMATIONSforBrainHealth
AuthorLouiseHayputitbestwhenshewrote:“Theglassisbothhalf-fullandhalf-emptydependingonhowyouchoosetolookatit.Thereareliterallybillionsofthoughtsyoucanchoosetothink.”Mychallenge: Select the thoughts thatmove you forward.Use positive affirmations to bolster your newdietarypath,andchange—forthebetter—thewayyouperceive,dealwith,ortakeonlife.
Tocounteranxiety:“Iloveandapproveofmyself.Itrusttheprocessoflife.Iamsafe.”
To stay on trackwith your diet: “Eating new, enriching foods is good formymental well-being.”
BRAINPOWERSMOOTHIESmoothies offer a refreshing dose of nutrition in the morning or afternoon. Try this one to boostconcentration.
1cupblueberries
1cupcoconutwater(orregularwater)
½Hassavocado,peeledandpitted
¼cupyaconsyrupor3dropsliquidstevia
2tablespoonsmacaroot
½cupice(optional)
1.Combinealltheingredientsinablenderandblendwelluntilcreamy.
2.Pourintoaglassanddrinkimmediately.
SPIRULINASHAKEAtablespoonofspirulinainyourmorningsmoothieprovidesbrain-nourishingessentialaminoacidsandproteintostimulateclarityandbetterconcentration.
1cupAlmondShortcutMilkorhempmilk
1mediumtolargebanana
2tablespoonsrawcacaonibs(optional)
1tablespoonspirulina
1tablespooncoconutbutteroralmondbutter
1teaspoongroundcinnamon
1to3dropsliquidstevia
½cupice(optional)
1.Placethealmondmilk,banana,cacaonibs,andspirulinaintheblender.Blenduntilcombined.
2.Addthecoconutbutter,cinnamon,stevia,andice.Blendfor20seconds,untilsmoothandcreamy.
3.Pourintoaglassanddrinkimmediately.
MOXIEBARSThesehealthybarspackingbrain-nourishingberriesandnutscanbeenjoyedasanafternoonsnackorabreakfastbar.
2cupswalnuts
½cupcoconutshreds
¼cupyaconsyrupor3dropsliquidstevia
2tablespoonsWarriorFoodorotherplant-basedproteinsupplement
1teaspoonseasalt
2cupsblueberries
1. Place thewalnuts in a food processor andprocess until finely ground, like the consistency of nutmeal.Add the coconut shreds, yacon syrup,WarriorFood, and salt andprocess until the ingredientscometogethertoformadough.
2.Removethedoughandpressevenlyintoa6×6-inch(oran8×8-inch)glassdish.
3.Placetheblueberriesinthefoodprocessorandpulseuntilchopped.Donotpuree.Spreadtheberriesevenlyoverthecrust.
4.Coverandrefrigeratethebarsuntilreadytoenjoy.(Theycanalsobeenjoyedimmediately!)
Note:MoxieBarskeepforuptoaweekintherefrigerator.
CREATIVECRUNCHYGRANOLAEnjoythisdeliciousgranolaforbreakfastorbythehandfulontherun.With12gramsofproteinper¼-cupserving,it’sagreatwaytostimulateenergyandkeepyoufocused,especiallymidday.
2cupsblueberriesorraisins
2cupswalnutbutteroralmondbutter
2cupshulledbuckwheatgroats,soakedanddrained
1cupcoconutshreds
½cupslicedalmonds
¼cupyaconsyrupor3dropsliquidstevia
2tablespoonsplant-basedproteinsupplement(optional)
1tablespoongroundcinnamon
1teaspoonseasalt
1.Inalargebowlusingaspatula,combinealltheingredients.
2.Lineadehydrator traywithyourchoiceofanonsticksurface.Usinga spatula, spread thegranolaontothesheetnomorethan½inchdeep.*
3.Placethetrayinthedehydrator.Setthedehydratorat115°F.Dehydratethegranolauntilcompletelydryandcrunchy.Generallyittakesabout12hours,butbecausegranolacanneverbetoodryorcrunchy,don’tbeafraidtoextendthedryingtimeforanother2to4hours.Itwon’thurtthefinalproduct.Rotatethetrayhalfwaythroughthedryingprocessforevendehydration,however.
*Althoughthisrecipefillsone15¼×13-inchtrayofasquareSedonanine-traydehydrator,traysizesvarywitheachappliance,soyoumayhavetoadjust.Justmakesurethegranolaisnomorethan½inchdeep.
Note:Storethegranolainacoveredcontainerintherefrigeratorforupto2weeks.
BALANCEDTRAILMIXTotrulysupportoptimalhealth,thistrailmixcombinesabalancedselectionofessentialfattyacidsandantioxidantsinablendoftastyingredients.Enjoyasasnackoranadditiontocereals,parfaits,andfruitsalads.
2cupsshelledpumpkinseeds
2cupsgojiberries
1cuphempseeds
1cupdriedmulberries
1cuprawcacaonibs(optional)*
Tosstogetherandhitthetrail!
*Irecommendaddingthecacaonibsonlyifyouenjoythebitterflavor.Thismixlastsindefinitely,soyoucaneasilydoubleortriplethecontentstofamily-sizeit.
CHERRYTOMATOTAPASThis lively tapasplate is justas functionalas it is fun!For thisdish,cherry tomatoesare tossedwithmemory-enhancingherbsandtoppedwithabrain-boostingmarinade.
Forthetomatoes:
6cupscherrytomatoes,slicedinhalflengthwise
½cupfinelychoppedcilantroleaves
½cuphempseeds
1Hassavocado,peeled,pitted,anddiced
Forthemarinade:
1redbellpepper,stemandseedsremoved
¼cupAlmondShortcutMilkorcoconutmilk
2tablespoonsextra-virginoliveoilorflaxseedoil
1tablespoonyellowcurrypowder
1tablespoonrawhoneyor1date
1teaspoonseasalt
1clovegarlic
1.Tomakethetomatoes,inamedium-sizemixingbowl,combinethecherrytomatoes,cilantro,hempseeds,andavocadoandtosstogether.Letthemixturesitwhilepreparingthemarinade.
2.Tomakethemarinade,inablenderprocesstheredbellpepper,almondmilk,oliveoil,currypowder,rawhoney,seasalt,andgarlicuntilamedium-bodiedmarinadeisachieved.
3. Inamedium-sizemixingbowl, toss the tomatomixture in themarinadeuntilwellcoated.Garnishwithasprinkleofseasaltandserve.
Note:Thetapascanbestoredinanairtightcontainerintherefrigeratorforupto3days.
BASICFLAXWRAPSSimple and fast, these wraps are a nutrient-filled addition to anymeal.Make them in advance andrefrigerateuntilyou’rereadytoformahealthyraw-foodsandwich.
2cupsdicedzucchini
1cupgroundgoldenflaxseeds
4cupswater
2tablespoonsdesiredseasoning*
1.Inablendercombinethezucchini,groundgoldenflaxseeds,andwater(inthatorderforbestresults).Blendwelluntilthickandcreamy.Addthedesiredseasoningandblendagain.
2.Line3dehydratortrayswithnonstickdryingsheets.Carefullyspreadthemixtureoverthesheets⅛inchthick.
3.Placethesheetsinthedehydratoranddehydrateat118°Ffor5to6hours.Toshortenthedryingtime,flipthewrapoverafter4hours.(Thewrapmayshrinkfromtheedgesofthesheet.)
4.Cuteachsheetinto4equalsegmentsandstoreintherefrigerator.
*Useyourimaginationortryoneofthespiceblendsunder“MixingItUp”.
Note:BasicFlaxWrapscanbestoredinanairtightcontainerintherefrigeratorforupto2weeks.
AVOCADO“OMEGA”WRAPDr.Amenreferstoavocadoas“God’sbutter,”andIwouldhavetoagree!Byprovidingomega-3andomega-6 fatty acids, the avocado and hempbutter in this recipe are nutrient chargers thatmake thischoiceagreatsubstituteforfish.SprinklewithItalianBlendforadeliciousentréethatcanbemadeinadvance.It’snutritiononthego!
1FlaxWrapor1rawnoripiece(approximately8×6½inches)
2tablespoonshempbutter
½Hassavocado,peeled,pitted,andslicedlengthwise
1cupchoppedspinachleaves
¼cupjuliennedcucumber
¼cupshreddedcarrotorbeet
Seasalt,totaste
¼cupCurryMarinade,fordipping
1. Lay thewrap out flat on a cutting board. Spread the hemp butter over three-fourths of thewrap,workingyourwayacrosshorizontally.
2.Arrangetheavocadoslicesontopofthehempbutter,followedbythespinach,cucumber,andcarrots.Sprinklewithseasalt.
3.Tightlyrollupthewrap.Slicethewrapinhalflengthwisediagonally.
4.ServeaccompaniedwiththeCurryMarinade.
QUINOATABBOULEHAgluten-free,protein-richgrain,quinoamakesthistabbouleh-typesaladspecial.Whetherrawsproutedorlightlysteamed,quinoaisrichinnutrientsandnutty,creamy,crunchyflavor.
1½cupstahini
½cupfreshlemonjuice
¼cupchoppedcilantroleaves
¼cupchoppedscallion
1teaspoongarlicpowder
1teaspoonseasalt
6cupsquinoa,sproutedorsteamed*
Serranopeppersorsun-driedtomatoes,chopped,totaste(optional)
1.Placethetahini,lemonjuice,cilantro,scallion,garlicpowder,andseasaltinafoodprocessor.Blenduntilsmooth.
2.Transferthetahinidressingtoamixingbowlandaddthequinoa.Usingaspatula,foldtheingredientstogethertocombine.
3.Foradditionalflavor,addchoppedserranopeppersorsun-driedtomatoestotaste.
4.Serveimmediatelyorrefrigeratesotheflavorscanmeld.
*Tosprout rawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.Tosteam,placethequinoainasteamerbasketoverapotofwateronthestoveandsteamfor7minutesifpresoakedand15minutesifnot.
Note: With the inclusion of lemon juice as a natural preservative, this dish can be stored in therefrigeratorforuptoaweek.
CURRY-MARINATEDASIANBROCCOLILong,skinny,andsoft,Asianbroccoliaddsadifferenttexturetothisvegetabledish.Usedforlunchorsavedfordinner,thisdishcanalsobemadewithregularbroccoliorbroccolini.Inanycase,it’sasweetandsatisfyingnutrient-densemaincourse.
4cups(about12ounces)Asianbroccoli,slicedlengthwise
½cupwalnuts,chopped
1recipeCurryMarinade
1.Addthebroccoliandwalnutstothemarinadeandtosswelltocoat.
2.Allowthemixturetositfor1hourintherefrigeratorforsofterbroccoliordehydratethemixturefor2hoursat115°Fforanintensifiedflavor.
Note:Thebroccolicanbestoredinanairtightcontainerintherefrigeratorforupto4days.
CURRYMARINADEAsweetandsavorysaucethatcanbeusedformarinatingordipping,CurryMarinadeplaysmanyrolesinaraw-foodsdiet.Don’tletthewordmarinadefoolyou,though.Thiscoconutbutter–basedliquidisgreatforflavoringvegetablesandfabulousasacondiment.
2tablespoonscoconutbutter
1smallclovegarlic
2tablespoonsyellowmildcurrypowder
2dropsliquidstevia
1teaspoonseasalt
1.Combinealltheingredientsinablender.
2.Blenduntilsmoothandemulsifiedwithnolargepiecesofgarlic.
3.Pourthemarinadeintoanappropriatebowlformixingordipping.
TOMATOSTACKSWITHSPINACHPESTOFILLINGThis dish spotlights one of nature’s nutrientworkhorses—the tomato.Rich in lycopene, a powerfulantioxidant known for its cancer-protective properties, these garden fruits are tasty and versatile.Although any tomato works in this dish, try heirloom varieties. Produced from seeds passed downthroughthegenerations,they’reprizedfortheirflavorandcolordiversity.
2tomatoes(heirloom,beefsteak,oranyothertomatothatyouenjoy)
Forthefilling:
1cupspinachleaves
½cupbasilleaves
½cupextra-virginoliveoil
1teaspoonseasalt
4clovesgarlic
⅓cuppistachios
1Hassavocado,peeled,pitted,anddiced
4cupsdicedmixedvegetables,suchassummersquash,redchard,andredbellpepper
1.Horizontallyslicethetomatoesinto⅓-inch-thickrounds.(Coringisoptional.)Setaside.
2.Tomakethefilling,blendthespinach,basil leaves,oliveoil,seasalt,andgarlic inablenderuntilpureed.
3. Add the pistachios and blend again until a thickmixture or pesto of coarse or fine particles hasformed.
4.Placetheavocadoanddicedvegetablesinabowl.Addthepestoandtosswelltocoatthevegetables.
5.Ona cuttingboard, layerone sliceof tomato, followedby¼cupof themixture.Repeat twice tocreateanuprightstack.
Note: This dish is best enjoyed immediately, but the filling can be made ahead and refrigerated.Assemblethedishjustbeforeserving.
VEGETABLEQUICHESimilar in body to the traditional egg quiche, this dish fits beautifully into a raw-foods dietary planbecauseof itshighnutrientcontent.Avarietyofvegetablescometogether ina tastydish thatcanbeservedforlunchordinner.
Forthefilling:
2cupsshreddedcarrot
2cupschoppedcauliflower
½cupchoppedspinach
2tablespoonsextra-virginoliveoil
1cupmacadamianuts,pinenuts,oralmonds
1½cupswater
¼cupgroundgoldenflaxseeds
1tablespoonturmeric
1teaspoonseasalt
1clovegarlic
1scallion
Forthecrust:
1cupwalnutsorpecans
½cupcarrotjuice(canusewaterorapplejuiceifnocarrotjuiceisavailable)
2tablespoonsItalianBlend
1teaspoonseasalt
1.Tomakethefilling,inalargemixingbowl,tosstogetherthecarrots,cauliflower,spinach,andoliveoil.Letthemixturesitwhilepreparingtheotheringredients.
2. Inablendercombine themacadamianuts,water, flaxseeds, turmeric, seasalt,garlic,andscallion.Blenduntilwellcombinedandthick.
3.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,addthewalnutsandpulseuntilbrokendownintoafinemeal.Addthecarrotjuice,ItalianBlendspices,andseasalt.Processuntiladough-like
mixturehasformed.Removethemixtureandpatintoan8-inchroundglassdishor6individualquichemolds.
4. Toss together the vegetable mixture and the macadamia mixture, folding together until wellcombined.
5.Topthequichecrustevenlywiththevegetablemixture.
6.Enjoythequichefreshordehydrate.Byremovingthemoisture,dehydratingsharpenstheflavorandproducesatraditionalquiche-liketexture.Setat118°Ffor2hours.
Note:Thequichecanbestoredintherefrigeratorforupto3days.
BLUEBERRYNO-BAKECOCONUTCOOKIESWho thinks of cookies for the brain? (I do!) These are a deliciousway to rev yourmind and body,whetherthey’reasnackforbreakfastoradesserttotopoffanyothermeal.Withanextrakickofginger,they’reafunwaytospiceupyourmealplan.
⅔cupdates
2tablespoonscoconutbutter
1cupcoconutflour
1teaspoonseasalt
2cupscoconutflakesorrawdesiccatedcoconut
2tablespoonsmacaroot
⅓cuphempseeds
16ouncesblueberries
1.InafoodprocessorfittedwiththeS-blade,processthedatesintoapaste.
2.Add thecoconutbutter, followedby thecoconut flour, seasalt,andcoconut flakes.Process intoadough-likemixture.
3.Addthemacarootandhempseeds;pulse.
4.Addtheblueberriesandpulseagainbriefly.
5.Scoopout2-inchballsandplaceintopapercandycups.
6.Refrigerateandenjoythroughouttheweekasabreakfastsnackordessert.
WALNUTBUTTERDESSERTBARSLike other desserts, these bars can double as snacks or even breakfast options. Freshwalnuts in thebutteraddproteinandflavor.
Forthewalnutbutter:
2cupswalnuts
Pinchofseasalt
1dropliquidstevia
Forthedough:
2cupssteel-cutoatsorrawbuckwheatflour
1tablespoongroundcinnamon
¼teaspoongroundginger
Bananaflakes,forgarnish
1.Tomakethewalnutbutter,inafoodprocessorfittedwiththeS-blade,processthewalnuts,seasalt,andsteviauntilrichandcreamy,scrapingdownthesidesasnecessary.Setaside.
2.Tomake the dough, pulse the steel-cut oats, cinnamon, and gingermixture until a dry dough hasformed.
3.Foldthewalnutbutterintothedrydoughuntilcombined,andpressthemixtureintoan8×8-inchglassbakingdish.Garnishthebarswithbananaflakesortopwithfreshfruitasyouenjoyeachbar.
AFinalNote
Mostofusdon’tthinkofit,butdietarychoicesareasimportanttothebrainastheyareforanyotherorganin thebody.Witheverymorselyoutake in,you’refeedingyourbraincellseitherpositivelyornegatively.Plant-basedoptionsnotonlyprovideessentialnutrientstopoweryourcognitivefunctionbutalsoloweryourriskofobesity,ahealthfactorlinkedtodecliningmentalcapacity.Livingcuisine’slow-calorie,low-fatrecipespromotelean,healthyeatingforoptimalweight,whichboostsbrainhealth.Andwhenitcomestoyourimmunesystem,Chapter6suggestshoweatingrawcanmakeyou“ArmedforGoodHealth.”
CHAPTER6
ARMEDFORGOODHEALTH
Yourimmunesystemisthemechanismyourbodyemploystopreventandcombatdisease.Itneedstobeintip-topconditiontoeffectivelyhandlethedailyassaults,bothinternalandexternal,onwell-being.Everythingyouencounter—fromtheairyoubreathetothestressorsyouexperiencetothechoicesyoumakeinlife—eithercompromisesorsupportsgoodhealth.(TheimmunesystemisfundamentaltothatpreventivemedicinewediscussedinChapter4.)Toensurethateachorganandsystemofyourbodyremainsfitandstrong,yourimmunesystemrelies
onacomplicatednetworkofcells, tissues,andorgans to tailor fightingstrategies thatprotectagainstinfection,chronicdisease,andevencancer.Whetherit’sdestroyingmicrobesorcurbingonesthatcan’tbeeliminatedcompletely,theimmunesystemperformsseamlessly.Thatis,aslongasit’shealthy,too!
FoodThatHealstheHealer
Whetheryouthinkofitornot,foodcanhaveadramaticimpactondefendingandhealingyourbody.But youhave tomakewise choices for it to be a valuable ally inyour immune systemarsenal.Theplant-basedfoodsoflivingcuisinesupportthebody’snaturalimmuneresponseinavarietyofways.Byofferingagreatspectrumofantioxidant-richvitamins,minerals,andenzymesalongwithamino
acids(thebuildingblocksofprotein), livingfoodspromoteanalkalineenvironment thatsupports theimmunesystemindoingitscomplexhealth-savingwork.(Contrastthattotheacidicdietandlifestylechoicesthatpromotedisease!)Among their duties, the antioxidants in living foodshelpprotect and repair cells damagedby free
radicals,byproductsofmanyofthetoxinsinourmodernworld.Freeradicalsinterferewiththeimmunesystem,contributingtoanumberofchronicdiseases,suchashardeningofthearteries,arthritis,lupus,andevencancer.Aplant-baseddietoffersanabundanceofbenefitsthatcreatemyriadopportunitiesforhealthinthebody,oftentimesreversingthedamageoffreeradicalsandstoppingtheoverproductionofwhitebloodcells.
ColorfulSourcesforSolubleVitamins
Whatarethebestoptionsinaraw-foodsdietforsupportingyourimmuneandlymphaticsystemsintheir cleansing roles?Many of the fruits, vegetables, and other options you’ll adoptwith this eatingstyle will help your body fight off infection and disease because they contain important nutrients,especiallytheantioxidantvitaminsC,E,andA(beta-carotene).Theseantioxidantsrepresenttwofamiliesofvitamins—water-solubleandfat-soluble—thatyouneed
tosupportmanybodyfunctions.Water-solublevitaminsareabsorbedandmetabolizedquickly, ratherthanbeingstoredinthecells,sotheymustbereplenishedeveryday.Fat-solublevitaminsdissolvein
fat,whichmeanstheleftoversarestoredinyourbody.Youdon’tneedtoreplacethemeveryday.No matter how your body processes them, these nutrients are abundant in colorful fruits and
vegetables, soyou can’t gowrong if you target amixof raw foods in red, purple, green, orange, oryellow.Yourdietandimmunesystemwillbebetterforit!
VitaminC
Awater-solublevitamin,vitaminCisabundantin:
Berries
Cantaloupe
Kale
Red,green,andyellowbellpeppers
Strawberries
VitaminE
Afat-solublevitamin,vitaminEisfoundin:
Chard
Mustardandturnipgreens
Nuts
Pumpkin
Sunflowerseeds
Beta-carotene
Anessentialnutrientthatconvertsintofat-solublevitaminA,beta-carotenecomesfromthepigmentgivingmanyfruitsandvegetablestheirbrightredororangecolor.Althoughcarrotsareaterrificsource,giventheirdeeporangehue,soare:
Apricots
Nectarines
Squash
Sweetpotatoes
Tangerines
AdvicefromtheChef
Tobuildapositiveimmuneresponseinthebody:
Incorporate rootvegetables.Beets,yams,carrots,andother suchvegetablesare rich inmineralsthatsupportyourbody’simmunesystem.
Try gluten-free grains. Because immune suppression often starts with food allergies,gluten-containingitemscandiminishyourbody’shealthyresponse.
Go light on sweeteners and steer clear of processed sugar. Use stevia in moderationinstead.
Try shiitakemushrooms in soups, salads, and sandwiches. They’re the best source ofimmunesupportfromthemushroomfamily.
Enjoyprobioticsorfermentedfoodsfortheirbody-cleansingpowers.Theynotonlyarecredited with bringing your digestive system into balance but also may bolster yourimmunefunction,especiallyduringcold-and-fluseason.
AffirmationsforImmuneHealth
Becauseyour immunesystemsupportseverypartofyourbody,youwant to support itwitheveryresourcepossible.Althougha living-cuisine lifestylepromotesdietary choices todefendyourorgansand cells, it also encourages the positive, reinforcing power of thoughts and words. To keep yourimmunesystemintheforefront,trytheseaffirmations:
“Ilovinglyreleaseallnegativityfrommybody.Mybodyreflectsmypositivenature.”
“Myimmunesystemsupportsmybody.Iamstrong,healthy,andresilient.”
ANTIOXIDANTTONICAquickpick-me-upinthemorningorasamidafternoonbreak,thisdrinkoffersablendofkeynutrients—antioxidants,proteins,andessentialfattyacids—forsupportingyourimmunesystem.
2apricots(withskin)
1cupfreshfigs(oruse½cupdriedandreconstituteorsoakinwarmwateruntilsoft)
1cupstrawberries
¼cupwater
2tablespoonsalmondbutter(optional)
1tablespoonmacaroot(optional)
1teaspooncinnamon
1teaspoondriedvanillabean(optional)
1.Usingablender,combinealltheingredients.
2.Pourintoaglassandenjoy.
Note: It’s best to enjoy this beverage immediately orwithin an hour or two for optimal results.Themixture can also be frozen and processed later through a Green Star juicer (with blank bladeattachment)foranincrediblesoft-serveantioxidant-richyogurt.
GOODHEALTHGREENJUICEAsasnackanytime,GoodHealthGreenJuicelendsanewtwisttoanoldadage:“Agreenjuiceadaykeepsthedoctoraway.”Atrightarethreesimplevariations.
Foranapple-celeryblend:
1RedDeliciousapple
1stalkcelery
½hothousecucumber
1cupspinach
2leaveskale
Foraspinach-pearblend:
2cupsspinach
1pear
1lemon
1-inchpiecefreshginger
Foracelery-kaleblend:
2stalkscelery
1leafkale
1greenapple
1lime
1.Foreachofthejuiceblends,passtheingredientsthroughabasicjuicer.
2.Formaximumbenefit,pourintoaglassandenjoyimmediately.
Note:Thisjuicecanbestoredforupto3daysifrefrigeratedinasingle-serving(pint-size)Masonorothercanning jar.Fill the jar to the top tominimizeoxygenexposureandsealwitha lid.Thesingleservingsizeisimportantbecauseyoudon’twanttoopenthejarmorethanonce.
IMMUNITYBOWLAblendofkale,quinoa,andotherveggiesgivesthisentréeitsnutrientpunch.Witheachdeliciousbite,you’renotonlycreatingbalanceforyourendocrinesystembutalsoassistingyourlymphaticsysteminremovingharmfultoxins.Tryitforlunchordinner.
Forthedressing:
½Hassavocado
2tablespoonslemonjuice
2teaspoonsdulseflakes
1teaspoonchilipowder
½jalapeñopepper(optional)
Forthe“bowl”:
4cupsfinelychoppedblackTuscankale,stemsremoved
2cupsQuinoaTabbouleh
2cupsdicedcucumber
½Hassavocado
1cupshavedcarrotcurls*
1.Tomakethedressing,inablendercombinetheavocado,lemonjuice,dulseflakes,chilipowder,andjalapeño.Refrigerateuntilreadytouse.
2.Tomake the “bowl,” in amedium-sizemixingbowl, combine the kale, tabbouleh, cucumber, andavocado.
3.Tosswith2to4tablespoonsofthedressing,totaste.4.Platethesaladandtopwiththecarrotcurls.
*Carrot curls are easily achieved by running a vegetable peeler the length of a carrot to shave thinpieces.
Note:Thisdressingcanbestoredintherefrigeratorforupto3daysforasaladrepeat.
STUFFEDSUN-DRIEDTOMATOESEasy to reconstitute, sun-dried tomatoes form the savorybasis for this simple snack.Theadditionofrawgarlic,lemonjuice,andherbsprovidesanimmunesystemboostertoanappetizeryoucanenjoybyyourselforsharewithguests.
12sun-driedtomatohalves
Forthefilling:
1cuprawtahinipaste
½cuplemonjuice
⅓cupsoakingwaterfromtomatoes
⅓cupchoppedscallion
⅓cupchoppedcilantro,plusmoreforgarnish
1½clovesgarlic,minced
1tablespoonseasalt
1.Soakthesun-driedtomatohalvesinwarmwateruntilsoft.(Althoughthey’llbedehydratedinalaterstep,they’rehydratedfirsttofill.)
2.Drain,reserving⅓cupofthesoakingwater.
3.Tomake thefilling, in thefoodprocessor,combine the tahinipaste, lemon juice, reservedsoakingwater,scallion,cilantro,garlic,andseasalt.Pulseuntilcombinedintoapaste.
4.Filleachsun-driedtomatowithroughly2teaspoonsoffilling.
5.Lineadehydratortraywithanonsticksurfaceanddehydrateat118°Ffor2hours.
6.Removeandgarnishwithadditionalcilantro.Enjoy!
Note:Youcanalsousefreshtomatoesforanalternativepreparationofthisrecipe.Thetomatoescanbestoredintherefrigeratorforupto3days.
GARLICKYKALECRISPSKalechipsaregrowinginpopularityaspeoplelearnthebenefitsofthisultimategreenfood.Simpletoprepare, these garlicky crisps can be finished in your dehydrator or lightly baked in your oven,dependingonyourpreference.
Forthechips:
10cupschoppedcurlykale
4cupschoppedcollardgreens
Forthemarinara:
2cupschoppedheirloomtomatoes
4sun-driedtomatoes,halved
1clovegarlic
1tablespoonrawagavenectarorrawhoney
2tablespoonsItalianBlend
1teaspoonseasaltor1tablespoonnutritionalyeast
1.Tomakethechips,inalargebowl,combinethecurlykaleandcollardgreensandtosstogether.
2. To make the marinara, in a blender combine the heirloom and sun-dried tomatoes, garlic, agavenectar,ItalianBlendseasoning,andseasaltandblenduntilwellcombined.
3.Pourthemarinaraoverthegreensandtosswell.(Ifusingnutritionalyeast,sprinkleoverthetopatthispoint.)
4.Line2dehydratortrayswithnonstickdryingsheetsanddispersethegreensevenly.
5.Dehydrateat118°Ffor6hours,oruntilcrunchy.
Note:Analternativemethodistolineacookiesheetwiththecrispsandbakeat250ºFfor25minutes,oruntilcrispy.Althoughslowbakingisn’tconsidereda“raw”preparationtechniqueperse,itwillstillyieldaplantfoodsnackthat’sgreatfortransitionaldiets,especiallywhencombinedwitharawsauce.
BASICPESTOThisrecipeincorporatestraditionalingredientsforatastyfillingoracrackerandvegetabledip.
⅓cupextra-virginoliveoil
½cupbasil
4to6clovesgarlic
1teaspoonseasalt
1cuppinenutsorpistachios*
Mixtheoliveoil,basil,garlic,andseasalt inablenderuntilwellcombined.Addthenutsandblendagain.Enjoy.
*Pumpkinseedscanbesubstitutedforthenutsifadinerisnutintolerant.
Note:Thepestocanbestoredinanairtightcontainerintherefrigeratorforupto2weeks.
CAULIFLOWERSOUPArichandcreamyblend, this soupworksgreat forboth liquid fastsandcold-weathermeals.PackedwithvitaminsCandK,thisdishgetsavitaminB12boostbyasprinklingofnutritionalyeastontop.
3cupschoppedcauliflower
2cupshotwater*
⅓cupchoppedsweetyellowonion
¼cuptahini
1mediumzucchini
1tablespoonmisopaste
1teaspoonseasalt
¼cupextra-virginoliveoil
Nutritionalyeast,totaste
1.Inablendercombinethecauliflower,hotwater,onion,tahini,zucchini,misopaste,andseasalt.
2.Blendonhighuntilwellcombined,beingcarefulnottooverheat(seeNote).
3.Withthemachinerunning,addtheoliveoilslowlythroughthefeedtubetoemulsifythemixtureandcreatearich,creamyblend.
4.Sprinklewithnutritionalyeastbeforepouringintobowls.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
Note:Heatingthissoupinablenderwilllikelyrequireahigh-poweredmodel.Totestforwarmth,keepyourhandsontheglasscontaineruntilyoufeelit,about2minutesintotheprocess.
LONGEVITYWRAPThiswrapwillquicklybecomeastapleinyourrawlifestylebecauseit’seasytoprepareinadvanceandthenpackforahealthylunchonthego.Onceyou’recomfortablewiththebasicrecipe,beadventurousandcustomizeitwithyourownfavoriteveggies.
2medium-sizecollardgreenleaves(de-stemmed)or2noriwrapsor2sproutedgraintortillas
Forthesun-driedtomatoketchup:
1cupsun-driedtomatoes,soakedinwateranddrained
1Romatomato
1tablespoonrawagavenectar
1teaspoonseasalt
Forthefilling:
1cupdicedbroccoli
1cupdicedsquash
1cupdicedtomato
1cupchoppedredchard
⅓cupslicedolivesordicedavocado
1.Tomakethesun-driedtomatoketchup,inafoodprocessorfittedwiththeS-blade,combinethesun-driedtomatoes,Romatomato,agavenectar,andseasalt.Processuntilathickpastehasformed.Transfertoabowlandsetaside.
2.Tomakethefilling,inamedium-sizemixingbowl,tosstogetherthebroccoli,squash,tomato,redchard,andolives.
3.Layoutthewrapperofyourchoiceandspreadwithathinlayerofketchup.
4.Dividethefillingevenlybetweeneachwrapandrolltightly.
5.Cutonthediagonalandserveupfresh.
Note:Eachwrapcanbewrappedinparchmentpaperandstoredintherefrigeratorforupto1day.
THAILIMEWRAPSThe filling for this recipe is a two-for-one.You can experience the vegetable, herbal, and spice-richbenefitsasthecenterofasandwichwraporasatopperforsoup.Eitherway,theimmune-enhancing,digestive-supportingingredientswillwarmyouatlunchordinneronacoldday.
8medium-sizenapacabbageleaves
Forthefilling:
2cupsjuliennedcrooknecksquashorzucchini
2cupsbeansprouts
1cupyoungThaicoconutflesh
¼cupshreddedcarrot
¼cupfinelychoppedcelery
1sheetnori,slicedlengthwiseintoslivers
2tablespoonschoppedbasil
2tablespoonscoconutaminos(anaminoacid–richliquidsimilartosoysauce)
1tablespoongratedginger
1tablespooncoconutoil
1teaspooncayennepepper
1clovegarlic,minced
Juiceof1lime
Forthesoup:
1tablespoonmellowwhitemiso
2stalkscelery,chopped
1scallion,chopped
3cupshotwater*
1ouncegingerjuice
1ouncecoconutaminos
1.Tomakethefilling,tossthesquash,beansprouts,Thaicoconutflesh,carrot,celery,andsliverednoritogetherinamedium-sizebowl.
2.Addthebasil,coconutaminos,ginger,coconutoil,cayennepepper,garlic,andlimejuice.Mixuntilthevegetablesarecoated.
3.Layout2napacabbageleavesonacuttingboardandfillevenlywithone-fourthofthemixture.Rollintoawrap.
4.Repeatwiththeremainingcabbageleavesandfilling.
5.Alternatively,tomakethesoup,inablendercombinethewhitemiso,celery,scallion,water,gingerjuice,andcoconutaminosandblenduntilsmoothorslightlychunky,asyouprefer.
6.Fill4bowlswith¾cupofthesoupmixture.
7.Addone-fourthofthefillingtoeach.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
Note:Thisrecipeisbestenjoyedfresh,butthevegetablemixturecanbestoredintherefrigeratorforupto1day.
BROCCOLIFUSIONGood for any seasonof theyear, thisdish is a “fusion,”or joining,of twovegetables—broccoli andonions—touted for their immune-enhancing capabilities. Even when lightly dehydrated, broccolimaintains itsenzyme-andnutrient-richdensity.Whencombinedwithalmonds, redonions,andotherhealthyingredients,itmakesforapowerfulsystemboosterinspring,summer,winter,orfall.
Forthemarinade:
½cupextra-virginoliveoil
2tablespoonsrawagavenectar(optional)
2tablespoonslemonjuice
1tablespoonmisopaste
½clovegarlic
Forthefusion:
8cupschoppedbroccoli
1cupthinlyslicedredonion
½cuppinenutsorchoppedalmonds
1. Tomake themarinade, in a blender or using an immersion blender, combine the olive oil, agavenectar,lemonjuice,misopaste,andgarlicuntilsmooth.
2.Tomakethefusion,inamedium-sizebowl,tossthebroccoli,redonion,andpinenutstogether;addinthemarinadeandtossuntilwellcoated.
3.Lineadehydratortraywiththebroccolianddehydrateat118°Ffor3hours.Enjoy.
Note:Ifyoudon’thaveadehydrator,parboilthebroccolibeforetossingitwiththeotheringredientsinthemarinade.Ineithercase,thisdishcanbestoredintherefrigeratorforupto4days.
EGGPLANTSPEARSItalianeggplantprovides theperfect lengthwise surface foradish that’salsopepperedwith immune-enhancingherbssuchascumin,turmeric,andbasil.Accompaniedbyasalad,EggplantSpearsaregreatasthecenterpieceofyourfamilydinnerorasavegetableaccompanimentonacompanybuffet.
Four4-to6-inchItalianeggplants
Forthedressing:
6tablespoonsextra-virginoliveoil
1tablespoonseasalt
Forthefilling:
1redbellpepper
2cupsBasicPesto
2tablespoonsturmeric
1teaspooncumin
1.Slicetheeggplantlengthwise.
2.Tomakethedressing,whisktogethertheoliveoilandseasalt.
3.Brushthedressingonthecutsideoftheeggplantuntiltheoilisabsorbed.Setaside.
4.Tomake the filling, ina foodprocessor fittedwith theS-blade,process the redbellpepper,pesto,turmeric,andcuminuntilachutneyorrelishhasformed.
5.Spreadthechutneyoverthespears,coatingeach.
6.Lineadehydratortraywithanonstickdryingsheetanddehydrateat118°Ffor2to4hours.Ifyoudonothaveadehydrator,youcanletthisrecipesitintherefrigeratortoallowtheeggplanttosoften,andenjoyafterabout4hours.
Note:BecauseItalianeggplantsaresmallerthanstandardeggplants,twopiecesconstituteaservinginthisdish.Thisdishcanbestoredintherefrigeratorforupto3days.
DOWNSOUTHGREENSThissweet-and-savorysaladmixtureblendsthehealth-enhancingbenefitsofkale,mustardgreens,andcollards.Forthosenewtothedarkgreensexperience,I’veaddedmustardtothedressingtoneutralizethebitternesspeoplesometimestastewhenintroducingthesenewingredientstotheirpalate.
Forthedressing:
⅓cupextra-virginoliveoil
2tablespoonsstone-groundmustard
2tablespoonsrawagavenectarorrawhoney
1teaspoonseasalt
Juiceof1lemon
Forthesalad:
2cupschoppedkale
1cupchoppedmustardgreens
1cupchoppedcollardgreens
½cupdriedcranberries(unsweetened)
½cupwalnutpieces
1.Tomakethedressing,inasmallbowl,whisktogethertheoliveoil,mustard,agavenectar,seasalt,andlemon.
2.Tomakethesalad,inamedium-sizemixingbowl,combinethekale,mustardgreens,collardgreens,cranberries,andwalnutpieces.
3.Pourthedressingontothegreens,tosswell,andserve.
Note:Thisrecipecanalsobemadeinadvanceandstoredintherefrigeratorforupto2days.Thedarkgreenswillonlysoften,becomingevenmoreenjoyable.
THREE-BERRYSALADThis dish celebrates themultiple nutritious benefits of three different fresh organic berries.Combineblueberries,blackberries,andstrawberrieswithotherhealthyingredientsforadelicioussaladthatkeepsyouenergizedintheafternoonwhilesupportingyourbodyindealingeffortlesslywithstress.
2cupsblueberries
2cupsblackberries
2cupsstrawberries
2cupsshreddedjicamaorgreenapple
Forthedressing:
¼cupyoungThaicoconutflesh
2tablespoonswater
2tablespoonslemonjuice
1teaspoonvanillabeanpasteordriedvanillabean
1teaspoonhempproteinpowder(optional)
1teaspoonseasalt
1teaspoonpoppyseeds
1.Washtheberrieswell.Combinewiththejicamainamedium-sizemixingbowlandsetaside.
2.Tomakethedressing,inablendercombinethecoconutflesh,water,lemonjuice,vanillabeanpaste,hempproteinpowder,andseasalt.Blenduntilwellemulsified.
3.Foldinthepoppyseeds.
4.Tosstheberriesinthedressingandserve.
Note:Thissaladcanbestoredintherefrigeratorforupto5days.
CINNAMONTORTESThispecan-and-figdessertgetsitsflavorfulkickfromcinnamon,apopularspiceinbothtraditionalandrawdiets.Bystimulatingdigestionandsupportingthebody’simmunesystem,however,cinnamonaddsmore than just distinctive aroma and flavor to a quick dessert. It’s health enhancing and alkalineforming!
2cupspecans
1tablespooncinnamon
1teaspoonnutmeg
3dropsliquidstevia
2cupsdriedfigs,reconstituted
1teaspoonseasalt
Orangeslices,driedcranberries,orraspberries,forgarnish
1.InafoodprocessorfittedwiththeS-blade,combinethepecans,cinnamon,nutmeg,andstevia.
2.Pulsethemixtureuntilbrokendownintoameal.
3.Addthefigsandsalt,andprocessuntiladough-likemixturehasformed.
4.Usingascoop,gentlyscoopout12servingsandplaceonatrayordish.
5.Presstheroundsdownsoftly,creatingaroundtorte.
6.Topeachtortewiththegarnishofyourchoiceandchilluntilreadytoserve.
Note: The tortes can be stored in the refrigerator for up to 1week. If using fresh fruit, garnish justbeforeserving.
AFinalNote
Unless your immune system is healthy, your body doesn’t have a fighting chance to ward offinfection or disease. It’s that simple.You need this intricate network of organs, tissues, and cells tohandleassaults fromavarietyof corners,both insideandoutsideyourbody.What’s thebestway toensurethatyourimmunesystemstaysstrong?Feeditfoodsthatpromoteanalkalineresponsesoitcanfight effectively. By providing antioxidant vitamins and other nutrients through colorful fruits andvegetables,livingcuisinesupportstheimmunesysteminitsstrategicdefensework.Chapter7,“HealingYourHeart,”explainswhatthesecolorfulcomponentsdointhecardiovascularsystem.
CHAPTER7
HEALINGYOURHEART
Fewthingsprotectyourheart like thefoodyoueat. It’snosecret thatcardiovasculardisease is thenumber one killer in theU.S. It causesmore than half amillion (or one in four) deaths a year.Yetresearchconsistentlypointstofoodaseitherfacilitatingcoronaryproblemsorpreventingthem.Amplescientificevidence, for instance, linksadiethigh in fatandsugar to the risk factors—elevatedbloodpressureand“bad”cholesterol—for thisdisease.Thathas ledat leastonecardiovasculardiseaseandpreventionexpert,Dr.CaldwellB.Esselstyn,Jr.,tosuggest:“Heartdiseaseisnotgoingtobecausedbyyourgenes.It’snotgoingtobecausedbyyourstress.It’snotjusttheluckofthedraw.It’safood-borneillness.”AformerClevelandClinicsurgeon,clinician,andresearcher,Dr.Esselstynbeganhisheart-healing
work in themid-1980s after observing lower rates of breast cancer and virtually no heart disease incountries that follow a non-Western diet rich in plant foods. He saw correlations observed by otherresearchers:Oncepeoplenative toAfrica,ruralChina,andotherculturesadopt theeatingpatternsoftheWesternworld,theysoonseetheircholesterolandcoronaryprofilesgobad,too.Groundbreaking evidence from his subsequent 20-year nutritional study suggests that doctors can
prevent,reverse,orstoptheprogressionofheartdiseasebyurgingpatientstofocusonthedietaryandlifestylecausesofthediseaseratherthanjusttreatingitssymptoms.Indoingso,Dr.Esselstynandhiscolleagues have witnessed a 90 percent success rate in treating patients once believed to havenonreversibleheartdisease.Whatwas behind the amazing turnaround? Study participants experienced positive results by first
understandinghow theyhad systematicallydamaged twocritical factors—endothelial cells andnitricoxide—related to their heart health, and then changing their diet and lifestyle to restore them.Endothelialcells,asinglelayerofcellsliningyourarteries,serveasmicroscopicinsulation,clearingapathwaysoyourbloodcanflowfreelyandyourheartcanfunctionproperly.Todoso,theymanufactureamagicmolecule,callednitricoxide. Itnotonlykeepsoxygen-richbloodmovingsmoothlybutalsopreventstheplaqueresponsibleforcoronaryarterydiseaseandheartattacks.Overthepastseveraldecades,scientistshaveidentifiedabevyofhigh-fatfoods,especiallyanimal
fats,dairyproducts,andcertainoils,aswellassugar,thatdamageendothelialcellsbyinterferingwiththeirabilitytoproducenitricoxide.Asthelevelofnitricoxidebecomesreduced,theriskthatplaquewillmountandobstructorevenrupturethearteriesrises.On the good-news front, scientists have also learned that eliminating animal products and other
processedproductsfromyourdietcanbeginthehealing.Whenyoustopeatingfoodsinjurioustoyourblood vessels, and replace them with a plant-based menu, your endothelial cells start repairingthemselves.Nitricoxidelevelsarerestored.Youbegintoseeareversalintheriskfactors,suchashighcholesterol andbloodpressure, linked to coronaryproblems.Most important, heart disease is halted.“Whenpatientsseetheresultsandunderstandthattheyhavecontrolinannihilatingthisdisease,”saysDr.Esselstyn,“itcanbeveryempowering.”
ARaw-FoodsSolution
Whichfoods,then,aremostbeneficialforhearthealth?Becausetheycontainimportantaminoacids,antioxidants,andotherphytonutrients,darkleafygreenvegetablesshouldtopyourlist.Byincreasingnitric oxide production and protecting against heart-related illnesses, the green powerhouses arugula,broccoli,mustard or turnip greens, kale, and spinachoffer raw-food enthusiasts a spectrumof heart-healing options. In addition, quinoa, buckwheat, cantaloupe, oranges, and all berries are sources ofprotein,vitamins,andmineralsthatsupporthearthealth.Even more important, a raw-foods diet eliminates the kind of saturated fat and other oils—corn,
safflower,soybean,sunflower,canola,andpalm—acknowledgedasbadforhearthealth.Butwheredoplant-basedoils—rawolive,hemp, flaxseed,coconut,andavocado—fit in in termsof theheart?Thesamecautionaryrulesapply:Avoidthemifyoualreadyhaveheartdisease.Eventhoughasmallamountcanbesupportive,usethemsparinglyifyou’reatriskforheartdisease.The same take-it-easy approach applies to nuts, seeds, and avocado. If you don’t have coronary
problemsandyourtotalcholesterolandlow-densitylipoproteins,or“LDLs,”arebelow150totaland80,respectively,it’sfinetoincorporatethemintoyourdiet.Almonds,pecans,andwalnuts,alongwithhemp, sunflower, chia, and pumpkin seeds, are sources of healthy fat, protein, and fiber. But if youalreadyhaveheartdisease,treadcarefully,becausetheseitemsmayincreaseyourcholesterolandtheywon’treverseyourdisease.Eventhoughplant-basedoilsarehealthierfortheheartthanotheroptions,youstillhavetoexercisecautionwithanyfats.Soalwayscheckwithyourphysicianfirst.
“Ibelievethebestwaythataphysiciancanshowpatientsrespectisbygivingthemtime.Iwanttospendthesamefivehourswithpatientsasacardiacsurgeon.ButIwanttobewiththemwhenthey’reawakeandcanfullywraptheirarmsaroundwhatthey’vebeendoingtocausethisdisease.Iwantthemtounderstandhowthey’vebeensystematicallydamagingtheirendothelialcellsanddecreasingthe
levelsofnitricoxidesothey’reempoweredtorestoreboth.”
—DR.ESSELSTYN
AdvicefromtheChef
Tosupporthearthealth:
Addfreshcitrustoyourdailyfare.Grapefruit,oranges,lemons,andlimesarenaturallyfat-freeflavoringsformanydishes,aswellasrefreshingsnacks.
Becreativewithchoppedsalads.Myfavorite isasimplemixofbroccoli,greenbeans,spinach,anddicedtomatotossedinaquickblendoflemonjuiceandmustard.
Topanysaladwithsimplesweetmustardorothervinaigrettes.Byinfusingintenseflavorintosmallamountsofrawoil,thesedressingsareheart-healthy.
Looktolow-fatoptionssuchashummusandotherhigh-proteinspreads.Legumessuchaslentilscanbeprocessedintocreamyheart-friendlysnacks.
MakesuredishessuchasGardenGazpachoarepartofyourweeklystaples.They’relowinoilandhighinothernutrients,soyou’llexperienceheartprotection.
AffirmationsfortheHeart
Whenitcomestoyourcardiovascularsystem,howimportantisyourmentalandemotionalstatetoyour physical health? According to Michael Miller, M.D., director of the Center for PreventiveCardiologyattheUniversityofMarylandMedicalCenter,it’ssocriticalthat,inthefuture,“itmaybepossible to incorporate laughter intodailyactivities, justas isdonewithotherheart-healthyactivitiessuchastakingthestairsinsteadoftheelevator.Therecommendationforahealthyheartmayonedaybeexercise,eatright,andlaughafewtimesaday.”Togetstartednow,trythesemantras:
Tosupportoverallhearthealth:“Myheartbeatstotherhythmoflove.”
Tofindpeacewithanyseriousheartissue:“Ilovinglyallowjoytoflowthroughmymindandbody.”
MORNINGBLISSBARSAquickfoodforlaunchingtheday,MorningBlissBarssupportyourbodybypackingvariousessentialsinoneplace.
Forthecrust:
2cupswalnutpieces
1cupbuckwheat,sprouted*
½cupdates
1tablespooncinnamon
1teaspoonseasalt
Forthetopping:
2cupsfreshfruitofchoice
½cupwalnutoralmondbutter
1cupcoconutflakes
1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,processthewalnutpieces,buckwheat,dates,cinnamon,andseasaltuntiladoughballisformed.
2.Pressthemixtureintoaglassloafpan.
3.Tomake the topping, ina foodprocessor fittedwith theS-blade,process the fruituntil a jam-likemixturehasformed.
4.Thinlyspreadthenutbutteroverthecrust,topwiththefruit,andsprinklewiththecoconutflakes.
5.Cutbarsinto6equalportionsandenjoy!
*Tosproutrawbuckwheat,coverthegrainswithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
Note:Thisdishcanbestoredintherefrigeratorforupto5daysforaneasybreakfastonthego.
KIWIANDGOJIBERRYSALADForacolorfulpotluckdish,trythissalad!Justdoubletherecipeormultiplyitagain,dependingonthesizeofthecrowd.GojiberriesandkiwiarebothhighinvitaminC,anantioxidantnecessaryformanybodyfunctions, includingsupportingandmaintainingbloodvessels.Thehempseedssupplyomega-3fattyacids.
4medium-sizekiwi
1cupblueberries
1cupdriedgojiberries
½cuphempseeds
Juiceof1Meyerorregularlemon(optional)
1dropliquidstevia
Dashofseasalt
1.Onacuttingboard,removetheskinofthekiwiandsliceeachoneinhalflengthwise.
2. Place the flat side of each kiwi down on the board and cut them into ½-inch half-moon shapes.Combinewiththeblueberries,gojiberries,andhempseedsinamedium-sizebowl.
3.Squeezethelemonjuiceoverthesalad.Chillintherefrigerator.Dripthesteviaandsprinkletheseasaltatopthesaladjustbeforeserving.Tosslightlyandservechilled.
Note:Thissaladcanbestoredinanairtightcontainerintherefrigeratorforupto4days.
MUSTARDSALADFeaturingafreshselectionofgreensinadelightfullycrispmustarddressing,thissaladisago-tochoicefortheheart-healthyclientsonthe118Degreesrestaurants’mealprogram.Inyourdietplan,useitasasideforlunchordinner,ormakeittheentrée.Itcanchangewiththeveggiesoftheseason!
Forthesalad:
2cupschoppedredchard
2cupschoppedbabyromainelettuce
½cupthinlyslicedredbellpepper
½cupseasonalvegetablesofchoice(Iloveyellowcrooknecksquashandbroccoli,butotheroptionsmayincludemushrooms,cauliflower,eggplant,orcelery.)
½cupsteamedquinoa(optional)
Forthedressing:
3tablespoonsstone-groundorganicmustard
3tablespoonsMeyerlemonjuice
3tablespoonsrawapplejuice
Pinchofdulse
¼cupdriedbananaflakesorpomegranateseeds
1.Tomakethesalad, inamedium-sizemixingbowl,combinetheredchard, lettuce,redbellpepper,seasonalvegetables,andquinoa;tosstogetherwell.
2. Tomake the dressing, in a small bowl,whisk together themustard, lemon juice, apple juice, anddulseuntilwellblended.Pouroverthesaladandtosswell.
3.Garnishwiththebananaflakesandenjoy!
TANGERINEBEETSLAWChock-full of nutrients—vitaminC, folate, potassium, andmagnesium—that support a healthyheart,thissaladisarecipeforavertingcoronaryarterydisease.Tangerinesandbeetscometogetherinadishthatcanbeusedasaside,asanappetizerwithcrackers,orasthefillingofabuckwheatwrap.
2cupsshreddedbeets
½cupchoppedscallion,plusmoreforgarnish
¼cupfreshorangejuice(rawunpasteurizedfreshtangerinejuiceworkswell,too,ifit’savailable!)
1teaspoonseasalt
¼cupdicedavocado
2cupstangerineslices
1.Inamedium-sizemixingbowl,tosstogetherthebeets,scallion,orangejuice,andseasalt.Letsitfor15minutes.
2.Justbeforeserving,tosstheavocadoandtangerinestogetherlightlyinanothermedium-sizemixingbowl.
3. In a circularmold with a removable top piece, layer the beet and avocado-tangerinemixtures tocreateastack.Gentlyinvertthemoldandremovethetop,pressingthecontentsontoaplate.
4.Garnishtheplatewithadditionalscallion.
Note:Theslawcanbestoredwithouttheavocadointherefrigeratorforupto3days;addfreshavocadojustbeforeserving.
SPICYTOMATILLOSOUPOil- and sugar-free but still flavorful, this soup relies on aMexican edible that grows readily in theAmerican Southwest. The tomatillo—a greenish-purple fruit, sized between a cherry tomato and anapricot—provides the hearty and heart-healthy foundation for this spicy, satisfying lunch or dinnerentrée.
6tomatillos
½cupwater
¼cupchoppedredonion
3tablespoonschoppedcilantroleaves,plusmoreforgarnish
2teaspoonsseasalt
1clovegarlic
Juiceof2serranopeppers,extractedusingajuicer
Carrotshreds,forgarnish
1. In a blender combine the tomatillos,water, redonion, cilantro leaves, sea salt, garlic, and serranopepperjuice;blenduntilwellcombined.
2.Ladlethesoupintobowlsandgarnishwithadditionalcilantroandtheshreddedcarrot.
Note:Thissoupcanbestoredintherefrigeratorforupto4days.
GARDENGAZPACHOA“gardenofhealth,” thischilled soup ispackedwith freshvegetablesandherbs, so it’s also repletewithavarietyofvitamins,minerals,andotherphytonutrients.Apureethat’sbothfillingandflavorful,GardenGazpachocanbeservedduringeveryseason.If tomatoesaren’tavailable, justdoubletheredbellpepper.
2cupschoppedtomato
2cupschoppedcucumber
1cupchoppedredbellpepper
½cupwater
½cupchoppedfreshbasil
2clovesgarlic
2tablespoonslemonjuice
1teaspoonseasalt
½cupshavedasparagus,forgarnish
½cupchoppedredchard,forgarnish
1.Inablendercombinethetomato,cucumber,redbellpepper,water,basil,garlic,lemonjuice,andseasalt.Blenduntilwellcombined.
2.Ladlethesoupintobowlsandgarnishwiththeasparagusandchard.
Note:Thissoupcanbestoredintherefrigeratorforupto4days.
CABBAGECUPSWITHCAULIFLOWERPUREEEatingaheart-healthydietdoesn’thavetobeboring!It’seasytoaddalittleflairtoyourmenuwithadish thatblends thevegetable staplesyouknow—cauliflower, tomatoes, and redonions—with a fewnewtastes.
6smallnapacabbageleaves
Forthecauliflowerpuree:
3cupslightlysteamedcauliflowerflorets
½cuphotwater*
2tablespoonschoppedparsley
1teaspoonmisopaste
Forthetopping:
½cupthinlyslicedredonion
2tablespoonscoconutaminos
2cupsdicedheirloomtomato
2cupschoppedspinach
1.Tomakethecauliflowerpuree,inafoodprocessorfittedwiththeS-blade,combinethecauliflower,hotwater,parsley,andmisopaste.Pulseuntilpureed.
2.Tomake the topping, in amedium-sizemixingbowl, combine the redonionandcoconut aminos.Tossandletstandforafewminutesuntiltheonionbeginstosoften.
3.Addthedicedtomatoandspinach,andtoss.
4.Placethecabbageleavesonacuttingboard.Lineeachspinewithone-sixthofthecauliflowerpuree.Topwithone-sixthofthetoppingmixture.Serveatroomtemperature.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
Note:Thisdishcanbestored in therefrigeratorforup to3days.Store thecomponentsseparatelyorassembled.
TOSSEDMARINATEDBROCCOLIBOWLThebeautyofthisbroccolidishisthatit’snotonlyaculinaryplusforheart-healthy-mindedindividualsbuttasty,too.Whetherservedasanentréeorintroducedasaside,thismarinatedbroccolicombooffersaflavorandtextureduothat’sasurewinner.
Forthemarinade:
½cupcoconutaminos
½cupcoconutwater
1redbellpepper,coredandseeded
1clovegarlic
1teaspoonmisopaste
1teaspoonchilipowder
Juiceof1lemon
Forthevegetablemixture:
4cupschoppedbroccoli
2cupsjuliennedzucchini
1cupshreddedcarrot
1cupfinelychoppednapacabbage
1cupde-stemmed,choppedshiitakemushrooms
1. Tomake themarinade, combine the coconut aminos, coconutwater, red bell pepper, garlic,misopaste,chilipowder,andlemonjuiceinablender.Blenduntilcombined.
2. To make the vegetable mixture, in a large mixing bowl, combine the broccoli, zucchini, carrot,cabbage,andshiitakemushroomsandtosstogetherwell.
3.Pourthemarinadeoverthemixtureandtosswell.
Variation:Addsesameseedsforextraflavororcayennepepperformorespice!
Note:Thisdishcanbestoredintherefrigeratorforupto3days.
ROLLEDSTREETTACOSAheart-healthyvariationonacommonlunchandsnacktheme,thesetacosblenddarkleafygreens,avarietyofvegetables,andredbellpeppersintoafillingtreat.Theingredientsbringtogethermanyofthenutrients,suchasfolateandvitaminB6,thatyourbloodvesselsneedtofunction!
2cupschoppedredbellpepper
2cupschoppedredchardleavesandstems
1cuppeeledanddicedtomatillos
½cupchoppedcilantroleaves
¼cupchoppedscallion
1teaspoonseasalt
1clovegarlic,minced
2cupsdicedavocado
2cupsdicedmushrooms
4smallcollardgreenleaves
1.InafoodprocessorfittedwiththeS-blade,combinetheredbellpepper,chard,tomatillos,cilantro,scallion,seasalt,andgarlic.Pulsetheingredientsuntilachunkysalsa-liketextureisachieved.
2.Addtheavocadoandmushrooms.Lightlypulseuntilcombined.
3.De-stemeachcollardgreenleaf.
4.Fillthecenterofeachleafwithone-fourthofthemixture.Rollupeachtacoandenjoyrightaway.
Note:Thesetacoscanbestoredintherefrigeratorforupto2days.
BUTTERNUTSQUASHANDSWEETONIONCRACKERSAdeliciousoil-freesnack,thistangyoptionservesasagreatbaseforappetizersoranaccompanimentforcrudités.
2cupsquinoa,sprouted*
2cupsdicedbutternutsquash
½cupwater
2clovesgarlic,chopped
¼cupchilipowder
1tablespoonseasalt
4cupsthinlyslicedsweetonion
1.Inablendercombinethequinoa,butternutsquash,andwater.Blend.
2.Addthegarlic,chilipowder,andsalt.Blendagain.
3.Inamedium-sizemixingbowl,combinetheonionandbutternutmixture;tosstogetherwell.
4.Prepare2dehydratortrayswithyourchoiceofnonsticksurface.
5.Scoopout twelve2-tablespoonportionsof themixture andplace evenlyon the trays; flatten eachscoopinto¼-inch-thickrounds,approximately3inchesindiameter.
6.Dehydratethecrackersat118°Ffor12hours,gentlyliftingandflippingthecrackershalfwaythroughtheprocess.
7.Removefromthedehydratorandletcool.
*Tosprout rawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
Note:Thesecrackerscanbestoredinanairtightcontainerinthepantryindefinitely.
HEARTCAKESLightfatscometogetherwithantioxidant-boostingberriestoproduceadeliciousandinvigoratingsnackortreat.Iusea4-inchcutter,butfeelfreetogosmallerorlarger.
2cupscoconutflour
½cupcoconutwater
2cupsraspberriesorstrawberries
4dropsliquidstevia
1teaspoonvanillabeanpaste*
1teaspoonseasalt
1.InafoodprocessorfittedwiththeS-blade,pulsethecoconutflourandwateruntilwellcombined.
2.Add1cupoftheberriesalongwiththestevia,vanillabeanpaste,andseasalt.Processuntiladough-likemixturehasformed.
3.Pat themixtureintoan8×8-inchglassdish.Sliceormashtheremaining1cupberriesinasmalldishtocreateatoppingforthecakes.Setaside.
4. Taking a small heart-shaped cookie cutter, cut out hearts and arrange them on a silicone-lineddehydratortray.Dehydratethecakesat115°Ffor4hours.**Removethecakesandtopwiththefreshberries.
*Ifyoudon’thavevanillabeanpaste,substitutenaturalvanillaflavoringbutnotpurevanillaextract.Itcontainsalcohol,whichdoesn’ttranslatewelltaste-wise.
**Even without a dehydrator, you can still enjoy this recipe. The crust will just be softer than adehydratedshell.
Note:Thisdishcanbestoredintherefrigeratorforupto1week.
POMEGRANATEPARFAITSWith antioxidant-filled pomegranate seeds, this parfait is a fun way to fuel your heart. A summerfavorite,it’salsoafreshtakeonthestandardwhippeddessert.Enjoyitwithaglassofsparklingteaatyournextgardenparty,andtoastyourvibranthealth!Ifyou’resoinspired,tryitforbreakfast,too!
2cupschoppedfreshfruit(Ilovepineapple,butyoucanalsousekiwi,mango,passionfruit,peaches,berriesofanysort,oranges,andothercitrusfruits.)
3frozenbananas
1cupwalnuts(optional)
2tablespoonsWarriorFoodorotherplant-basedproteinsupplement(optional)
2cupsCreativeCrunchyGranolaorsteel-cutoats
2cupspomegranateseeds
1.Chillthechoppedfruituntilreadytouse.
2.Usingablender,blendthefrozenbananasuntilathickicecream–likechoppedtextureisachieved.
3.Addthewalnutsandproteinpowder.
4. In a parfait glass, layer 2 tablespoons banana, 2 tablespoons fruit, 2 tablespoons granola, and 2tablespoonspomegranateseeds.
5.Repeatthisprocess3times,fillinguptheglass.
Note:Youcanrefreezebananaleftoverstousethefollowingday.
CHOCOLATEBERRYTRIFLEMy grandmother always attended dinner parties with a giant trifle in hand. I’m not sure which Iremember more—the beautiful crystal bowl, the scrumptious-looking layers, or the incredible berrytopping—but when it landed on our table, we were in for a treat. Grandma’s classic trifle is theinspirationforthishealthydessert.Thisoneisgreatforsharing,too!
Forthecacaocrème:
1Hassavocado
½cupcoconutwater(orregularwater)
½cuprawcacaopowder
½cuprawagavenectar
Pinchofseasalt
Forthecakemixture:
2cupspecansorwalnuts
½cuprawcacaopowder
1tablespooncinnamon
1teaspoonseasalt
⅓cuprawagavenectar
4cupsmixedberries(strawberries,blueberries,raspberries,orothersofyourchoice),plus½cup,sliced,forgarnish
1.Tomakethecacaocrème,combinetheavocado,coconutwater,rawcacaopowder,rawagavenectar,andseasaltinablenderandblendwell.Placeintherefrigeratorwhilepreparingtherestofthedish.
2.Tomakethecakemixture,inafoodprocessorfittedwiththeS-blade,chopthenutsuntilafinemealhasformed.
3.Addthecacaopowder,cinnamon,andseasalt,andblendagain.
4.Addtheagavenectarandprocessuntilaballhasformed.
5.Toassembleinatriflebowl,layerone-thirdofthecakemixture,followedby1⅓cupsofthemixedberries,andthenone-thirdofthecrème.Repeat2moretimesuntilalltheingredientsareused.
6.Garnishwiththefreshslicedberries.
AFinalNote
Fordecades,researchhaslinkedwhatyoueatwiththemajorriskfactorsforcardiovasculardisease.In fact, one scientist’s groundbreaking nutritional study demonstrates that by focusing patients onchanging their dietary and lifestyle choices, rather than just treating symptoms, physicianscanmakesignificant progress in preventing, reversing, and even stopping heart disease. Because plant-basedfoodsarerichinheart-healthynutrientsandlowinheart-unhealthyfats,they’reanexcellentfirststepinthisprocess.Butwhatcan theydo forotherconditions?AsChapter8 suggests, thereareundeniablebenefitsin“Eating‘Raw’forDiabetes.”
CHAPTER8
EATING“RAW”FORDIABETES
Ifyouhavediabetes,youalreadyknowthatfoodandlifestylechoicescanaffectyourbloodsugar.Butwhatdoesaplant-baseddietbringtothetable?Besideseliminatinghighfatsandacidicfoods, itoffersmanyofthenutrientsyouneedtoforgeahealthybodywhilecontrollingtype1ortype2formsofthischronicandpotentiallylife-threateningdisease.Abalanceddietof“raw”vegetables, fruits,wholegrains (quinoaandbuckwheat, forstarters),and
legumes (dried beans, peas, and lentils) yields a multitude of vitamins, minerals, protein, complexcarbohydrates, and fiber. Not only do these choices offer tremendous general healing and anti-inflammatorycapabilities,butthey’realsolow-calorieandlow-glycemic.Thatmeanstheykeepobesity,a critical diabetes cofactor, at bay while ensuring that blood glucose reaches and stays as close tonormalaspossible.Because of such results, one prominent holistic physician,Gabriel Cousens,M.D., believes that a
plant-baseddietisanaturalwaytoimprovediabetes,particularlytype2,andactuallyhealit.Healingfor some 180 diabetics who’ve participated in his 21-day medically supervised nutritional programmeansthatthey’reoffinsulinorotheroralmedicationswithanacceptablefastingbloodsugarleveloflessthan100.Thatgroupincludesnon-insulin-dependentandinsulin-dependenttype2diabetics(thosewho fail to process insulin normally) as well as individuals with prediabetes. It has also generatedpositiveeffectsforsometype1diabetics,peoplewhodon’tproducetheblood-regulatinghormone,letaloneprocessit.Thesenumbersmayseemverysmallcomparedtothe26millionAmericanswhohaveeithertype1
ortype2diabetes.ButDr.CousenshaswitnessedenoughimprovementathisPatagonia,Arizona,Treeof Life Rejuvenation Center to see his protocol as a treatment option for people with diabetes,prediabetes, or even a predisposition to blood sugar imbalances. The key to its success lies in strictadherencetoanindividualizedregimen,whichfavorslow-glycemicgreensandotherveggiesplusnutsand seeds. The diet features 25 to 45 percent healthy plant-based fats, 25 to 35 percent plant-basedcomplexcarbohydrates,and25to35percentplant-basedproteins.Participantsaresupervisedduringaweeklongdetoxificationandthenmonitoreddailyduringtwoweeksofdietary,nutritional,andlifestyleclasses.Nursingsupportcontinuesforayearafterthe21-daystay.Even if you’re not participating in such a structured program, you can still experience the blood-
sugar-regulatingbenefitsoflivingcuisine.Becausediet(andthewayitaffectsgenes)playsamajorrolein this disease,modifying your eating pattern is an important part of care.Raw foods, by their verynature,promotenutrition,healthyweight,andalkalinity.Theycanbeapositiveforceinkeepingyourbloodsugarincheck.
AdvicefromtheChef
Tocontrolbloodglucose:
Green isgood, so rotategreen juice,greensmoothies, andgreensalads throughout theweek tohelp regulateyourmetabolismandblood sugar.Keep it interestingbypairingoptions, such as avocado with kale, ginger with green juice, and blueberries in othersmoothies.
Concentrateonseavegetablesasgreensources.Althoughtheymayrepresentanewtasteand texture, they’reeasy toadd tomanydishes.For starters, sprinkledulse flakes (redseaweed)onyoursaladsforextramineralsandBvitamins.
Substitute an avocado spread for creamydressings andbutters to eliminate dairy fromyourdiet.You’llstillenjoyrichflavorandtexture,minusthenegatives.
Incorporatesuperfoodsandnut-milk-basedblends,suchasalmondorcoconutmilk,intoyour snackmenu.Besides convenience, theyoffer sugar-stabilizingabilities andeasilyabsorbednutrients,suchasessentialfats.
Learn to love quinoa. Technically a seed, this whole-grain plant protein doubles as acomplexcarbohydrate.Becauseit’salsonaturallygluten-free,itwon’tspikeyourinsulinlevelsbutcanbeagreatgrainforkeepingyourglucoseinline.
AffirmationsforDiabetesHealing
It’s been said that loving yourself and developing strong emotional ties play an important role inhealthandhealing.Iagree.Detoxifyingyourselfofnegativeinfluenceswhilesupportingthepositivesinlifecanhelpyouachieveinnerpeaceandoverallwellness.Dr.Cousensisfamousforsaying,“Thekeyfactorforsuccessislovingyourselfenoughtowanttohealyourself.”Healingindeedbeginswithinbybothwhatyoueatandhowyoufeel.
Toheal fromdiabetes: “Miracles happen every day. I gowithin to dissolve the pattern thatcreatedthis,andInowacceptadivinehealing.Andsoitis.”
Tomoveforwardwithyourdisease:“Iamenthusiasticaboutlifeandfilledwithenergy.”
BRAZILNUTMILKSHAKEBrazilnutsarehighinselenium,amineralthathelpsregulatemetabolismandbloodsugar.Theyalsogivethisshakeauniqueflavorprofile,pairingnicelywiththespices.Ifyoudon’thaveBrazilnuts,anynutorseedmilkwillyieldgreatresultswiththisrecipe.
Forthenutmilk:
2cupswater
½cupsoakedBrazilnuts*
Fortheshake:
1cupBrazilnutmilk
1persimmonorpearor½cupchoppedpumpkin
1tablespoonmacaroot(optional)
1tablespooncinnamon
1teaspoonnutmeg
1.Tomakethenutmilk,inablendercombinethewaterandBrazilnuts.Blenduntilwellcombined.
2.Strain througha straineror cheesecloth and separate the remainingpulp from themilk. (Thepulpmaybestoredtodehydrateintoflour.)
3. To make the shake, combine all the ingredients in a blender. Blend well until a thick shake isachieved.
4.Youmayadd½cupoficetocreateacold,frothyshake.Theshakemayalsobefrozenintoicecubestointegrateintoanymorningsmoothie.
*Brazilnutsshouldbesoakedinwaterovernightorabout8hoursandthenrinsed.Usewithin48hours.
Note:Enjoytheshakewithinanhourofpreparationformaximumbenefit.Youmayalsoelecttoadd½cupofspinachor1tablespoonofsupergreenpowdertofurtheraidinmetabolismsupport.
NOPALITOSSALADThenopalescactusleafisexcellentformaintaininghealthybloodsugarlevels.Thisfreshsaladcanbepreparedinadvanceforusethroughouttheweekandmaybeaddedasatoppingortacofillingaswell.
⅓cuplemonorlimejuice
3tablespoonsextra-virginoliveoil
1tablespoondarkchilipowder
1teaspoonseasalt
2cupsslicednopales
1cupshreddedcarrot
1cupjuliennedsquash
⅓cupthinlyslicedredonion
⅓cupchoppedredbellpepper(optional)
3tablespoonschoppedcilantro
3tablespoonschoppedscallion
2cupsorganicmixedgreens
2tablespoonshemporpumpkinseeds(optional,forprotein)
½cupAvocadoCitrusDressing
1.Inasmallmixingbowl,whisktogetherthelemonjuice,oliveoil,chilipowder,andseasalt.Mixinthe nopales. Let stand while preparing the rest of the salad. Ideally, this mixture becomes moreenjoyablewhilethecitrusjuiceworkstosoftenthenopales.
2.Inamedium-sizemixingbowl,combinethecarrot,squash,redonion,redbellpepper,cilantro,andscallion.
3.Addthenopalesmixturetothevegetablemixtureandtosswelltocombine.
4. Set the salad mixture atop the mixed greens and garnish with the hemp seeds. Drizzle with theAvocadoCitrusDressing.
Note:Thesaladmixturecanbestoredseparatelyintherefrigeratorforupto4days.Justbeforeserving,placeatopthegreensanddrizzlewiththedressing.
AVOCADOCITRUSDRESSINGArefreshingtoppingforanydish,thisvinaigrettecombinesthenutrientpunchofavocadoandorangejuice.
½Hassavocado,peeledandpitted
½cupcoconutwater
¼cuporangejuice
1tablespoonrawhoney
Whisktogetheralltheingredientsinabowlorblendinablender.
LOVINGLOTUSSOUPAChinesemedicinalstapleforsupportingtheendocrinesystemandbalancingthedigestivetract,lotusroot hasmany uses in a raw-foods diet. It can be juiced, steeped for tea, or sliced paper-thin as aningredientforthisandotherrecipes.LovingLotusSoupisatwistontraditionalmisosoup,butwithalittlethickerconsistencyandaddednutritionalbenefits.
4-to5-inchpiecelotusroot
1yellowcrooknecksquashorzucchini,chopped
1scallion,chopped,plus⅓cupchoppedscallion,forgarnish
2cupshotwater*
1tablespoonredorwhitemiso
1tablespoontahini
½cupchoppedfreshvegetableofchoice,suchasredbellpepper,tomato,avocado,orasparagus
⅓cupchoppedseavegetable(optional)
1.Cutoff3inchesfromthelotusrootandpassthroughabasicjuicer.Slicetheremaining1or2inchesoflotusrootintopaper-thinslicestofloatinthesoup.(Theheatfromyoursoupwillquicklysoftenthelotusroot.)
2.Inablendercombinethelotusrootjuice,squash,the1choppedscallion,hotwater,miso,andtahini.Processuntilblendedtoathickconsistency.
3. Pour the soup into 2 bowls and top with the remaining ⅓ cup chopped scallion, chopped freshvegetable,seavegetable,andslicedlotusroot.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
Note:Thissoupcanbestoredintherefrigeratorforupto1day.
ROLLEDSQUASHSNACKSBecausethesewrapscanbemadein5minutesorless,usingawhiskandamandoline,they’reperfectasaquick,healthysnack.Preparetheminadvanceoratthelastminuteforatastyafternooninterlude.
1largezucchini
Forthesauce:
⅓cuptahini
⅓cuplemonjuice
1tablespoonItalianBlend
1teaspoonseasalt
Forthefilling:
1cupchoppedspinachorredchard
1cupdicedtomato
½cupshreddedcarrotorbeet
½cupquinoa,steamedorsprouted*
⅓cupdicedolivesorfreshavocado
1.Tomakethesauce,whisktogetherthetahini,lemonjuice,ItalianBlendseasoning,andseasaltinabowluntilwellcombined.
2.Tomakethefilling,inamedium-sizebowlcombinethespinach,tomato,carrot,quinoa,andolives.Mixwell.Addthesauceandtosstocombine.
3.Onacuttingboard,slicethezucchinilengthwiseusingamandolinesetat¼inchthick.Thisshouldcreate12slicesofsquash.
4.Tocreatethewrap,place3squashslicesnexttoeachotherlengthwisesotheedgesoverlapslightly.
5.Spread⅔cupofthefillingalongthecenterofthethreepieces.
6.Wrapor roll the squashpiecesaround themixture tightly soyoucanpickup the snackwithyourfingers.
7.Repeatfortheremaining3wraps.
*Tosteamrawquinoa,placethequinoainasteamerbasketoverapotofwateronthestoveandsteamfor7minutesifpresoakedand15minutesifnot.Tosprout,coverthequinoawithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
PUMPKINSEEDKALECRISPSAlthough these crisps are best prepared in the dehydrator, you can bake them in the oven at a lowtemperature.You’llsacrificesomeofthenutritionalbenefits,butyou’llhaveasnackalternativetobasiccrackersandchips.
16cupscurlykale
1Romatomato
3cupswater
2cupspumpkinseeds,soaked
½cuplemonjuice
2tablespoons118Spices*orseasoningblendofyourchoice
2tablespoonsnutritionalyeast(optional)
1tablespoonseasalt
1.Washandchopthekaleintoroughly4×4-inchpieces.
2.Inablenderaddthetomato,water,pumpkinseeds,lemonjuice,seasoning,nutritionalyeast,andseasalt.Blenduntilwellcombined.
3.Placethekaleinalargebowl.Pourthemixtureontopandtosstogetheruntilthekaleiswellcoated.
4.Line3dehydratortrayswithnonstickdryingsheetsandspreadoutthekaleevenly.
5.Dehydrateat118°Ffor15hours.(Ifpreparinginanoven,preheatto250°Fandbakefor1hour.)
*118Spicesisarestaurantfavoritethatcanbepurchasedthroughwww.118degrees.com.
Note:Thecrispscanbestoredinanairtightcontainerinthepantryindefinitely.
AFinalNote
Aswithheart disease, controllingdiabetes reliesheavilyon lifestyle choices.Youcan’t keepyourbloodsugarlevelsundercontrolifyoudon’tselectfoodsandactivitiesthatsupportahealthyoutcome.Researchrepeatedlylinksgoodchoiceswithgoodresults.Butwhatcanaraw-foodsdietactuallydoforyou? Dr. Cousens believes plant-based foods alone can heal diabetes in some sufferers, as he haswitnessedfirsthand.Youmaynotundergothemedicallysupervisednutritionalprogramthat’sproducedsuchresults,butyoucanstillexperiencetheplussesofeatingnutrient-plentiful,low-calorie,andlow-glycemicplant-basedfoods.Whatelsecantheydo?AsChapter9explains,eatingrawcanalsohelpin“StrengtheningYourFrame.”
CHAPTER9
STRENGTHENINGYOURFRAME
Youmaynotthinkaboutit,butthemusculoskeletalsystemgivingyoustature,strength,andmobilityisa livingforce.Assuch, itmustbefeddaily.Butcanyouget thequalityvitamins,minerals,aminoacids/proteins, and carbohydrates needed to bolster your physical structure from plant-based foods?Absolutely!Manyincredibleveganathleteshavediscoveredthataraw-foodsdietofdarkleafygreens,nuts,lentils,seeds,andotherhigh-proteinitemssuppliesthenecessarynutrientstokeepbones,muscles,andjoints,togetherwithtendons,ligaments,andcartilage,strongandhealthy!
BuiltandNourishedtoLast
Fromhead to toe, your skeleton supports and protects every part of your body, even giving someparts, like your skull, their distinctive shape.Although each bone has a specific function, they’re allcomposedoflivingtissuethat’scontinuallyrenewed,repaired,andreshapedbyspecializedcells.Thesamegoesforyourbody’smusclesandconnectivetissues(ligaments,tendons,andcartilage).Besidesholdingtheskeletontogether,theyfacilitateeveryconsciousorvoluntarymoveyoumake.As strong as your musculoskeletal system is, however, parts of it can weaken, break, or become
damaged.Overuse,injury,aging,anddiseasecancausemanyissues.Butsomeskeletaldamagecanbedirectlyrelatedtofood.Calciumandvitamininsufficiencies,forinstance,contributetoosteoporosis,athinningofthebonesthatleadstobrittlenessandeasybreaks.Similarly,thepainfulandstiffjointsofarthritis result frominflammation,which isbroughtonormadeworsebyadiethigh inacidicfoods,amongotherfactors.Plant-basedfoodscanyieldpositiveresultsfortheseandothermusculoskeletalproblems.Inaddition
tohelpingyoumanageyourweight,whichinexcesscanputunduestressonyourframe,plant-basedfoodscontainthevitalnutrientsyourphysicalstructureneedstoremainstrong,operateeffectively,andprotectagainstinjuryordisease.Nutrientshelpyourbones,muscles,andconnectivetissueundergotherestorationnecessarytofunctionsuperblyforyears.
FoodsThatFeedYourStructure
Raw foods help your musculoskeletal system by providing functional building blocks with everymeal. In fact,what’s trulyuniqueabout aplant-basedeating style is that everydish serves thebody,includingyourphysical structure.Bybalancingyourmenueachdaywithanti-inflammatorychoices,you’reminimizingtheimpactofacidbuildup.You’realsomakingsurethatyourbones,muscles,andconnectivetissuegetthenutrients—vitamins,minerals,proteins/aminoacids,andcarbohydrates—theyneed.Couplinghigh-enzymelivingfruitsandvegetableswiththeaminoacidsinhempandchiaseeds,for instance, helps stimulate cellular regeneration,which speeds healing.Althoughplant-based foodsproduce a mixture of nutrients, you need certain ones more than others to support your physical
structure.
—Vitamins.VitaminCpromoteshealthybonesbyboostingthesynthesisofcollagen,thetissuethatbindscellstogether,andstimulatingalkalinephosphatase,anenzymeinvolvedinthecreationofbone-buildingcells.Plant-basedsourcesincluderedberries,kiwi,tomatoes,spinach,andbellpeppersalongwith oranges, grapefruit, and guava juices. Similarly, vitamin K, which is found in leafy greenvegetables,playsaroleinensuringthattheproteinsinvolvedinbonehealtharefunctioningcorrectly.Andbyhelpingthebodyabsorbcalcium,vitaminDhelpsstrengthentheskeleton.Althoughitcanbefoundinafewliving-cuisinefoodssuchasmustardgreensandwhitemushrooms,sunlightisthebestnatural source.VitaminD is unique in that your bodymanufactures itwhen rays hit your skin. Buthere’sthecatch:Totriggerproduction,you’dneedtobasksunscreen-freeindirectsunlightfor10to15minuteseachdayduringprimehours.Thatmaynotbeexpedientorwise,dependingonwhereyouliveandthefactthatyou’dbeexposingyourselftoapotentiallyhigherriskofskincancer.SotoachievethevitaminDbenefits,you’lllikelyneedtoincorporatesupplementsintoyourdailydiet.
—Minerals.Calciumhelpsyourbonesgrowstrongwhenyou’reyoung,andithelpspreventbonelossorbreaksfromosteoporosislaterinlife.Traceamountsofotherminerals,suchasiron,magnesium,phosphorus, potassium, and zinc, are also necessary for your bones and muscles to function andmaintainstrength.Eventhoughcalciumisabundantindairyproducts,it’salsoplentifulinplant-basedsources:dark leafygreens andveggies, broccoli, andBrussels sprouts, alongwith chickpeas, sesameseeds,almondorsoymilk,soybeans, tofu,andevenfreshlysqueezedorangejuice.Thesefoodshavetheaddedvalueofnotbeing taintedby thesteroids,antibiotics,andothergrowthhormones typicallyfoundindairyproducts,whichcanactuallyhurtyourphysicalstructure.
— Amino acids. The building blocks of protein, these powerhouse essentials help yourmusculoskeletalstructureachievestrength,endurance,andmuscularmass.Becauseyourbodydoesn’tmake9ofthe20orsoknownaminoacidsrequiredformanufacturingprotein,youneedtoimportthem.(They’rereferredtoasessentialbecauseaddingthemisessential!)Aplant-baseddietcanyieldyourdailyrequirementsofthesenineessentialaminoacids.Nearlyall
livingvegetables,beans,grains,nuts,andseedscontainsome, ifnotsignificantamountsof,essentialaminoacids.Somefoods—suchaschia,hemp,andpumpkinseeds,alongwithquinoa—areconsideredcomplete,high-proteinsourcesbecausetheyoffersubstantialamountsofaminoacids.Otherplantfoodscontributeonlypartofwhatyouneeddaily.Buteatingabalancedplant-basedselectionthatmeetsyourenergy needs can yield enough amino acids in total to build protein for healthymuscles, connectivetissue,andbones.
—Carbohydrates.Althoughcarbohydrates areknown forhelping energize thebodyand fuel thebrain, they also play a role in promoting both bone and muscle strength. Research has shown thatcomplexcarbohydrateshelpimprovebonemassdensityandmayevenaidintheabsorptionofcalcium.Theyalsohelpmusclesrecoverafterexercisebyconvertingglycogentousableenergy,contributingtoweightloss.Complexcarbohydratesareabundantinmanyofthesamerawfruits,vegetables,legumes,andwholegrainsthatsupplyothermusculoskeletal-strengtheningnutrients.
AdvicefromtheChef
Tobuildstrongbones:
Enjoyhigh-proteinfoodssuchashempandchiaseedsdaily.
Make surewith eachmeal of theday that you’re achieving thenutritional basics yourbonesandmusclesneed:essentialfats,proteins,vitamins,andminerals.Toaccomplishthis task, make a salad or smoothie from avocado, hemp seeds, almonds, choppedspinachorkale,andfreshberries.
Integratecoconutbutterbyspreadingthepasteonfreshfruitormixingitwithrawcacaoforasimple,enticingdessert.It’sagreatstapleforahealthybody.
Includeseavegetablesand tahini inyoursalads.They’reagreat sourceof thecalciumandBvitaminsneededbybothmusclesandbones.
Eat like a gorilla. Dark leafy greens, such as kale, collards, and chard, make great“wraps.”Whenpairedwith seed cheese, thesevibrantveggies canproduce abalancedmeal.
AffirmationsforaStrongBody
Keeping your bones and muscles fortified takes a daily commitment to musculoskeletal-friendlyfoods.Youneedabalanceofnutrientstoensurethatyourframedevelopswellandremainsstrong.Butstayingfocusedongoodboneandmuscularhealthsometimesgetslostinlife’sdailyshuffle.Belowareexamplestoremindyourself.
“Myphysicalbodyisgrowingstrongereveryday.”
“MybodyeffortlesslyusesallthenutrientsIsupplytocreateastrongphysicalstructure.”
WARRIORMYLKBycombiningthenutrientcloutofhemp,spirulina,andaproteinsuperpowder,thisdrinkisaquickandeasywaytostrengthenandsupportyourskeletalandmuscularsystems.Asadailypick-me-up,WarriorMylkmakesmefeelsuperenergetic!
8ounceshempmilkorcoconutmilk
2tablespoonscoconutbutteror½cupyoungThaicoconutflesh
2tablespoonsproteinsuperpowderorsoakedchiaseeds
1tablespoonspirulina
¼teaspoonvanillaflavoringorvanillapaste
1dropliquidsteviaor1date
Probioticsofchoice(Followpackageinstructionsforamount.)
1.Usingablender,combinealltheingredients.Blendwellintoarich,thickmilk.
2.Pourintoaglassandenjoy,orrefrigerateforamilkshakeexperience.
Note:Thisdrinkcanbestoredintherefrigeratorforupto1week.
BERRYREGENERATORSMOOTHIEThissmoothiebalancesplant-basedproteins,aminoacids,andessentialmineralsinafortifyingliquidmeal to be enjoyed aloneor alongsideother foods. Incorporated for endurance, the chia seeds add asweetnessakintopoppyseedstothisrich,creamysmoothie.
6ouncesfreshberriesorfrozenwildblueberries
1cuprawapplejuiceorcoconutwater
½cupyoungThaicoconutfleshor2tablespoonscoconutbutter
1medium-sizepear,seededandroughlychopped
2tablespoonschiaseeds
1tablespoonmacaroot
2tablespoonsrawcacaopowder(optional,forenergy)
1teaspoonvanillapaste(optional)
Inablendercombinealltheingredients.Blenduntilsmoothandenjoywithin1hour.
Note:Becausethechiaseedsalsoserveasathickener,thisrecipecanbestoredintherefrigeratorforupto2daysandenjoyedasayogurtinaparfait.
FRUITMAGICThisbasicfruitplatebringstogetherthenutritionalstrengthsofmelon,figs,hempseeds,avocado,andberriesinadishthatsupportsyourwholebody.Combinethemforarefreshingoptionforlunch.Laterintheday,followwithamealthatishighinessentialfattyacidstobalancebloodsugar.
Four½-inch-thickslicesseasonalmelons
Forthetopping:
1cupfreshberriesofchoice
½Hassavocado,diced
¼cupchoppedfigs
3tablespoonshempseeds
1.Removetherindsofthemelonandarrangelengthwiseacrossaplate.
2.Topwiththefreshberries,thenthedicedavocado.
3.Inasmallmixingbowl,tosstogetherthefigsandhempseedsandsprinkleonthefruit.
GREENAPPLESALADUnliketraditionalWaldorforapplesalads,whichusedairy-richsaucesasabinder, thisliving-cuisineoption relieson avocadoandcoconut to create a thick, creamy sauce.Abeautiful accompaniment tosoupsandagreattoppingforabasicgreensalad,itcanalsobeusedasafillinginwrapsorasasnackoncrackers.It’sthatversatile!
Forthesauce:
1medium-sizeHassavocado
1cupyoungThaicoconutfleshor2tablespoonscoconutbutter
⅓cupwater
2tablespoonslemonjuice
2tablespoonsrawhoneyor2dropsliquidstevia
1teaspoonseasalt
Forthesalad:
4GrannySmithapples
½cupgojiberries,soakedinwatertocover
¼cuphempseeds(optional,foradditionalprotein)
1.Tomakethesauce, inablendercombine theavocado,Thaicoconutflesh,water, lemonjuice,rawhoney,andseasalt;blendwell.
2. Tomake the salad, grate theGranny Smith apples into amedium-sizemixing bowl; add the gojiberriesandhempseedsandtosstocombine.
3.Addthesaucetothesaladandtosstocombine.
4.Chillintherefrigeratorforabout1hourbeforeserving.
Note:Thissaladcanbestoredintherefrigeratorforupto4days.
SPICYPESTOKALESALADBasilandchipotlepepperprovideaflavorfulduoforadishalsorichinanothertwosome,vitaminsAandB.Whetherfordinnerorlunch,asanentréeoraside,SpicyPestoKaleSaladcanaddasavoryzesttoyourdailymenu.
Forthedressing:
1cupextra-virginoliveoil
½cupfreshbasil
1smalldriedchipotlepepper
1teaspoonseasaltordulseflakes
2clovesgarlic
¼cuppistachios
Forthesalad:
4cupschoppedkale
1Hassavocado,peeled,pitted,andchopped
2Romatomatoes,chopped
1redbellpepper,stemmed,seeded,andchopped
Juiceof1lemon
1.Tomakethedressing,inablendercombinetheoliveoil,basil,chipotlepepper,seasalt,andgarlic.Blenduntilwellcombined.
2.Addthepistachiosandblenduntilrichandcreamy.
3.Tomake the salad, in amedium-sizemixingbowl, combine the kale, avocado, tomatoes, red bellpepper,andlemonjuice.
4.Pour4to6tablespoonsofthedressingoverthesaladandtosswelltocombine.
Note:Theundressedsaladcanbestoredintherefrigeratorforupto2daysandthedressingforupto1week.Addthedressingjustbeforeservingandtosstocombine.
REGENERATIONSALADSANDWICHAlthough regenerating cells is tough business, this recipe is rich in the greens and other ingredientsneeded to deliver oxygen and nutrients throughout the body. This sandwich is a fresh approach forsupportingcellularregeneration,especiallyinyourmusclesandbones!
Forthefilling:
2cupsfinelychoppedkale
1cupdicedcucumber
½Hassavocado
1mustardgreenleaf,chopped
1tomato,diced(heirloomifpossibleforthedeliciousflavor!)
1tablespoon118Spices*
1tablespoonextra-virginoliveoilorflaxseedoil
Forthesandwich:
2slicessproutedgrainbreador2slicesChiaBuckwheatBread
⅓cupAvocadoCitrusDressing
1. To make the filling, in a medium-size mixing bowl, toss together the kale, cucumber, avocado,mustardgreens,tomato,spices,andoiluntilwellcombined.
2.Tomakethesandwich,placethebreadonaflatsurface.SpreadwiththeAvocadoCitrusDressingandthenevenlycoverwiththefilling.
*A118Degreesrestaurantfavorite,thisspiceblendcanbepurchasedthroughwww.118degrees.com.
Note:Thissandwichshouldbeenjoyedfresh.Themixture,however,canbestoredintherefrigeratorforupto1day.
BRUSCHETTABOWLAliving-foodsspinonarestaurantclassic, thisdishcombinesspices,superfoods,andseavegetables.Enjoythiscrisp,refreshing,andnutritionallypowerfuloptionasanentréeorasidedish.
Forthebowl:
2cupschoppedromainelettuce
2cupsspinach
2cupschoppedkale
Forthebruschetta:
4Romatomatoes,diced
½cupchoppedbasil
3clovesgarlic,minced
1teaspoonHimalayansalt
3tablespoonsdulseflakes
3tablespoonshempseeds
3tablespoonscapers
3tablespoonsextra-virginoliveoil
1tablespoonlemonjuice
Olives,spicypeppers,oravocadoslices,fortopping
1.Tomakethebowl,inamedium-sizebowl,tosstogetherthelettuce,spinach,andkale;separateintodesiredbowlstoformthesimplebaseofthedish.
2.Tomakethebruschetta,inamedium-sizebowl,combinethetomatoes,basil,garlic,salt,dulseflakes,hempseeds,capers,andoliveoil,savingthelemonforlast.Tosstogetherwell.
3.Divideevenlyamongthebowls.Addthetoppingofyourchoice.
Note:Thebruschettamixturecanbestoredintherefrigeratorforupto4days.
ALMONDFIGSPREADAlmonds and figs come together in this tasty spread that supports healthy bones. Enjoy on halvedbananaslices,onsproutedbreadssprinkledwithadditionalspices,orinsidefreshpeachhalveswarmedinthedehydrator.
2cupssoakedalmondsorrawalmondbutter
2cupsfreshordriedfigs,reconstituted
½cupproteinsupplement(hemp,brownrice,orpeaprotein)
2teaspoonscinnamon
1teaspoonseasalt
2dropsliquidstevia
1.InafoodprocessorfittedwiththeS-blade,pulsethealmondsuntilbrokendownintoameal.(Ifusingrawalmondbutter,skipthisstep.)Addthefigs,proteinsupplement,cinnamon,seasalt,andstevia.
2.Processuntilarichspreadhasformed.
3. Transfer the mixture to an airtight container and refrigerate until ready to use. Use at roomtemperatureforbestresults.
Note:Thisspreadcanbestoredintherefrigeratorforupto10days.
PUMPKINSEEDCHEESEGroundseedsprovideanutritiousbasisforthiscolorfulfiller,topping,orspread.Anondairystapleinaraw-foodsdiet,PumpkinSeedCheeseissuperbforanyuse.
1Romatomato
¼cuplemonjuice
1teaspoonseasalt
2clovesgarlic
4cupspumpkinseeds
1.Inablendercombinethetomato,lemonjuice,seasalt,andgarlic.
2.InafoodprocessorfittedwiththeS-blade,pulsethepumpkinseedsintoafinemeal.Addtheblendermixturethroughtheprocessor’schuteandcontinueprocessinguntilwellcombined.
Note:Thecheesecanbestoredinanairtightcontainerinthepantryforupto10days.
YAMCHIPSYamsarefullofvitaminC,potassium,andiron.Enjoythesecrunchychipswithasaladorasastand-alonesnack.
4medium-sizeyams,cutintohalvesorquarters
4cupswater
1tablespoonseasalt
Forthemarinade:
¼cupextra-virginoliveoil
2tablespoonschilipowder
2tablespoonsdriedonion
2tablespoonsnutritionalyeast(optional)
1tablespoonseasalt
1.Prepare theyamsbypeeling theskins. (Because theydocontainadditionalhealthbenefits, ifyourpreferenceistousetheskins,feelfree.)
2.Usingafoodprocessorwiththeslicingblade,cuttheyamsintothinslices.*
3.Inamedium-sizemixingbowl,soaktheyamslicesinthewaterandseasaltfor4to6hours.
4.Draintheyamscompletelyandsetaside.
5.Tomake themarinade, ina separatebowl,whisk together theoliveoil, chilipowder,driedonion,nutritionalyeast,andseasalt.
6.Pourthemarinadeovertheyamsandtosswelltocoat.
7.Line2dehydratortrayswithyourchoiceofnonstickdryingsheets.
8.Spreadtheyamsevenlyoverthetrayssothatthepieceshavelittletonooverlap.
9.Dehydrateat118°Ffor12to18hours.
*Amandoline can be used to slice the yams into attractive rounds, but it takes longer than a foodprocessor.
Note:Thechipscanbestoredinanairtightcontainerinthepantryindefinitely.
MINERALMUSHROOMSTEWCreminimushrooms,theleadingredientinthisdish,areafantasticsourceofnutrition.Whencombinedwithothermushrooms,however, thisstewsportsallsortsoftastesandtextures,makingitaflavorfulentréeadventure.
2cupschoppedyellowcrooknecksquash,plus½cupwaterorvegetablebroth
2tablespoonskelpgranules
1tablespoonmisopaste
1clovegarlic
4cupschoppedcreminimushrooms
¼cupextra-virginoliveoil
½cupchoppedshiitakemushrooms
½cupchoppedmaitakemushrooms
1.Inablendercombinethesquashandwaterwiththekelp,miso,andgarlic.
2.Whilestillblending,add2cupsof thecreminimushroomsandthe¼cupofoliveoil.Blenduntilwellcombined.
3.Addtheremaining2cupscreminimushroomsandtheshiitakeandmaitakemushrooms.
4.Pulsebrieflyuntilastew-likeconsistencyhasformed.
5.Serveimmediatelyorplaceinthedehydratorat118°Ffor1hourbeforeservingtocreatearichflavorandthickersoup.
Note:Thisstewcanbestoredintherefrigeratorforupto5days.
GORILLABOWLAs humans,we can learn a few lessons from the dietary habits of our primate friends. If fruits andgreens are good enough for the strongest animal in the jungle, they’ve surely got to be helpful indevelopinghumanstrength.Introducethislunchcenterpiecetoyourchildren.It’sa“GorillaBowl”ofameal.
Forthegreensmixture:
2cupsfinelychoppedkale
1cupchoppedmustardgreens
1cupredquinoa,steamedorsprouted*
1tablespoonflaxseedoil
1teaspoon118Spices**orspiceblendofchoice
Juiceof1lemon
Fortheveggietopping:
1cupfinelychoppedredonion
1cupdicedtomato
½cupfinelygratedcarrot
½Hassavocado,peeled,pitted,anddiced
½cuppumpkinseeds
⅓cupdicedmango
1.Tomakethegreensmixture,inamedium-sizemixingbowl,combinethekale,mustardgreens,redquinoa,flaxseedoil,118Spices,andlemonjuice.Letstandsothekalecansoften.
2.Tomaketheveggietopping,inanothermixingbowl,combinetheredonion,tomato,carrot,avocado,pumpkinseeds,andmango.
3.Line1or2bowlswiththegreensmixture.Layertheveggietoppingoverthegreens.
*Tosteamrawquinoa,placethequinoainasteamerbasketoverapotofwateronthestoveandsteamfor7minutesifpresoakedand15minutesifnot.Tosprout,coverthequinoawithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
**A118Degreesrestaurantfavorite,thisspicecanbepurchasedthroughwww.118degrees.com.
Note:Thesaladcanbestoredintherefrigeratorunassembledforupto2days.
ROOTVEGETABLESOUFFLÈPreparethisdishatthebeginningoftheweek,anddinnerorlunchformorethanonemealwillbeascloseasyourrefrigerator.RootVegetableSoufflécombinesthecolorfulflavorsofmultiplevegetableswithothernutrient-richsources.Eachservingisanenergybuilderthatwillalsosupportyourbody.
Forthecrust:
3cupswalnuts
2tablespoonsItalianBlend
1teaspoonseasaltordulseflakes
Forthefilling:
2cupsdicedbutternutsquash
1Romatomatoor1redbellpepper,cored,seeded,anddiced
1cupwater
¼redonion
2clovesgarlic
1teaspoonseasaltordulseflakes
½cupgoldenflaxseeds
2cupsshreddedparsnip
2cupsshreddedcarrot
½cupshreddedbeet
1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,pulsethewalnutsintoafinemeal.
2.AddtheItalianBlendseasoningandseasalt,andprocessagainuntiladoughhasformed.
3.Patthedoughintoan8×8-inchglassdishorontoalineddehydratortray,pressingintoan8×8-inchsquare.
4.Tomake the filling, place the butternut squash, tomato,water, red onion, garlic, and sea salt in ablenderandblenduntilwellcombined.
5.Addtheflaxseedsandblenduntilthemixturethickens.
6. Place the parsnips, carrots, and beets in a bowl and pour the mixture from the blender over theveggies.Tosstogetherwell.
7.Layerthemixtureonthecrust.Ifyouareusingadehydrator,placethewholetrayinthedehydratoranddehydrateat118°Ffor3hours.Cutintosquaresandservewarm.
8.Ifyouarenotusingadehydrator,refrigeratethesouffléfor1hour.Removefromtherefrigerator,cutintosquares,andletwarmtoroomtemperaturebeforeserving.
Note:Thissoufflécanbestoredintherefrigeratorforupto4days.
YAMCURRYBIRYANIBy combining lightly steamed yamswith all the goodness of a raw topping, this transitional dish isdesignedspecificallyforpeoplewhoaren’treadytomovecompletelyintolivingcuisine.It’safantasticaccompaniment for Sunday dinner or a holiday feast. If you’re all-raw-all-the-time, however, justsubstituteyellowcrooknecksquashfortheyams.Eitherway,it’sawinner!
2largeyams,peeledanddiced*
Forthesauce:
1cupchoppedzucchini
½cupwater
2tablespoonsyellowcurrypowder
2tablespoonscoconutoil
2tablespoonsrawhoneyorrawagavenectar
1tablespoonwhitemellowmisopaste(optional)
1clovegarlic
2tablespoonsgingerjuice(soldasaliquid)
1cuporganicraisins,soakedinwaterandrinsed
1.Inalargeceramicstockpotovermedium-highheat,steamtheyamsuntiltender,about15minutes.Removeandpatdry.
2.Tomakethesauce,inablendercombinethezucchini,water,yellowcurrypowder,coconutoil,rawhoney,misopaste,garlic,andgingerjuiceuntilwellblended.Pourthesauceovertheyams.Sprinklewiththeraisinsandservewhilestillwarm.
*Ifyou’reusingyellowsquash rather thanyams,cube thesquashand toss in thesauce.Let sit for1hourbeforesprinklingwiththeraisinsandserving.
NORIROLLSWITHTAHINICRèMEAquickandeasydishtoprepare,theserollsarenotonlyanidealmenuitemforshortcutchefsbutalsoa greatway to alkalize the body.Nori is an important source of B vitamins and iron. Requiring nodehydration,thesewrapsarealsogluten-free.
Forthecrème:
1cuprawtahinipaste
⅓cuplemonjuice
2tablespoonschoppedcilantro
2tablespoonschoppedscallion
1redbellpepper,stemmed,seeded,andchopped,or1Romatomato,chopped
1clovegarlic
Forthewrap:
4rawnorisheets(IrecommendMaineCoastSeaVegetables.)
2cupschoppedbabykale
2cupsjuliennedcucumber
1Hassavocado,quarteredandcutinto8pieces
8sticksjicama
1.Tomakethecrème,inablendercombinethetahinipaste,lemonjuice,cilantro,scallion,bellpepper,andgarlic;pulsetoathick,paste-likecrème.*
2.Tomakethewraps,onacuttingboard,layoutthenorisheets.
3.Spread2tablespoonsofthecrèmeinthecenterofeachsheet,horizontally.
4.Layer½cupeachofbabykaleandcucumber,followedby2sliceseachofavocadoandjicama.
5.Rollthenoritightly,sealingwithdampfingertips.
6.Repeattheprocessforthe3remainingwraps.Serveimmediately.
*Althoughablender-createdcrèmeworksbeautifullyforthisrecipe,theingredientscanbemixedina
foodprocessorforahummus-likespread.
CACAOPUMPKINSEEDBARSCacaoandpumpkinseedscombineinthesedivinelydelicioussnacks.Theyalsocontainapowerfulmixof minerals—magnesium, phosphorous, potassium, and calcium—for your skeletal system. Enjoybetweenmealsorasahealthydessert.
6cupspumpkinseeds,plusextraforgarnish
¾cuprawcacaopowder
1tablespooncinnamon
1teaspoonseasalt
1teaspoonnutmeg
½cuprawagavenectarorrawhoney
1.InafoodprocessorfittedwiththeS-blade,processthepumpkinseedsintoafinemeal.
2.Addthecacaopowder,cinnamon,seasalt,andnutmeg,andprocessuntilwellcombined.
3.Add theagave,drizzling it in fromthe topof theprocessorwhile it’sstill running;processuntiladoughballhasformed.
4.Linean8×8-inchglassbakingdishwithparchmentpaperorwaxpaperandpressthedoughintothedish.
5.Topwithadditionalpumpkinseedsforgarnishandchillfor½hoursothebarsareeasiertocut.
6.Cutintosixteen2×2-inchbarsandrefrigerate.
Note: These bars can be stored in an airtight container in the pantry indefinitely. Cut them into funshapesandwrapthemindividuallyforaneasygrab-and-gosnack.
AFinalNote
Your musculoskeletal system—the bones, muscles, and connective tissue that give your body itsunique formand function—mustbestrong tosupportandprotecteverypartofyourstructure.But ifyoudon’tfeeditproperly,itcanbecomedamaged.Araw-foodeatingstyleisuniqueinthateveryitemsuppliesyourphysicalframewithessentialnutrients.Byeatingabalanceddietofplant-basedchoices—startingwiththerecipesinthischapter—youcancapturethevitamins,minerals,proteins/aminoacids,andcarbohydratesnecessarytostaystrong.Thecaveatis that toachieveoptimalresults,you’ll likelyhave to supplement vitaminDor other nutrients not sufficiently available in your daily plan. In anycase,ahealthymusculoskeletalsystemiscriticaltoyourwell-beingandsoisthetargetofChapter10,theenzymesof“YourDigestiveTract.”
CHAPTER10
YOURDIGESTIVETRACT:ENZYMESTOTHERESCUE
If you’re like me, you know the discomfort associated with digestive disorders. Ulcers, irritablebowel syndrome (IBS), gastroesophageal reflux disease (GERD), and similar conditions can wreakappetite-churninghavocwithyour system,destroying any interest youhave in eating.Theyalso canresultfromthebody’sinabilitytobreakdowncertainfoods.Yourdigestive tract is anamazingseriesofholloworgans—themouth, esophagus, stomach, small
andlargeintestines,rectum,andanus—drawntogetherbyatubethattwistsandturnsfromyourmouthtotheendofyourcolon.Digestionoccursaswavesofmusclecontractionspropelfoodfromorgantoorganinwhat’sknownasperistalsis.Digestivejuicesproducedalongthewayaidinpushingthefoodalongandbreakingitintonutrientmoleculesthatcanbeabsorbedeasily.Thesejuicesareinfusedwithenzymes, chemical catalysts that speed reactions throughout the body.With digestion, they not onlyhelpfragmenteveryparticleyoueatbutalsoextractthefats,proteins,carbohydrates,vitamins,salt,andwaternecessarytosupportfunction.Althoughyou’rebornwithabankofenzymes,youneedadditionalsuppliesfromyourfoodchoices
tofunctionoptimally.Unfortunately,muchofstandardAmericandietaryfare,suchasmeat,dairy,andheavilyprocesseditems,aredevoidofsufficientenzymes.Assuch,they’renotdigestedwell.Instead,they can be as acidic or toxic to the digestive tract as they are to other parts of the body, causinginflammationanddamagetothekidneys,gallbladder,liver,andotherorgans.Living fruits, vegetables, nuts, seeds, and sproutedgrains, however, arenotonly rich in their own
vitalnutrientsbutalsocontaintheenzymesnecessarytohelpyourbodyinitsfood-breakdown-nutrient-assimilationtasks.Inadditiontonaturallysupportingdigestion,they’realkaline,meaningthey’remoreeasilyprocessedthanotherfare.Butofthosefoods,aresomemoreeffectivethanothers?Atleastoneleadingnaturopathbelievesthe
bestwaytoachievemaximumresults,througheitheradetoxprogramoryourdailyconsumption,isbyweightingyourdiettowardasmuchfruitaspossible.Why?Dr.RobertS.Morse,authorofTheDetoxMiracleSourcebook,suggeststhatintheevolutionaryschemeofthings,humanbeingswereoriginallyasubtropicalspecies,geneticallyengineeredasfrugivores,orfruiteaters,ratherthancarnivores,ormeateaters,makingadietsteepedinfruitsanaturalroutetogoodhealth.Moreover,berries,melons,andotherfruitsarenotonlyenzymeabundantbutalso,asevidencedin
Kirlianphotography,electromagneticallycharged.Thatis,theyregisterthehighest“energyalgorithmofall foods,”making thempowerful live allies in reversingcellulardecaywhileproducingotherhealthbenefits for the body—including the digestive tract. “If you’re trying to attain health, or remedy aproblem,”saysDr.Morse,“allrawfruitisyourbestbetbecauseofitspureenergy.”Mostpeoplewouldfindthekindoffruitarian,orall-fruit,rawlifestylethatDr.Morsehaspracticed
personallyforyearstoodramatic,letaloneinconvenient.(Afruitariandietisactuallyavegandietbasedonfruits,nuts,andseeds,withtheadditionofsomevegetables,suchasavocadoandtomatoes,whichare botanically classified as fruits.) Even Dr. Morse suggests introducing other plant-based items—veggies for rebuilding andherbs for regeneration—aspart of his holistic approach for cleansing andrestoring the body. His 70:30 or 80:20 ratio of raw to cooked foodsmight focus first on berries ormelons forbreakfast, followedbya salad for lunchandanother saladand transitional foods—lightly
steamedvegetablesorabakedsweetpotato—fordinner.Theraw-foodsapproachIpromoteinmybooksandatmy118Degreesrestaurantstargetsamixof
plant-based foods, including fresh fruits, melons, and berries, for their ability to alkalize the body,reduceinflammation,andstimulateself-healing.Whetherfruitsarethemainfocusorsimplypartofabalanced diet, they’re essential in healing your digestive tract. You’ll find it’s easy to measure theincrediblebenefitsof thesehealth-stimulatingfoodsonceyoustartusing themdaily.By lettinggoofchoicesthatarebothacidicandtoodenseforyourstomachandintestines—andembracingfresh,livingoptionsintheirplace—you’llfeelrevitalized.Ipromise!Ishouldknow:Within justa fewshortweeksofswitchingfromastandardAmericandiet to fresh
living foods, I foundwelcomerelief frommymanysymptoms.Withinoneyear, Iwashealedofmyindigestion, heartburn, distended stomach, and cramping. For the first time inmy adult life, I didn’texperiencelow-levelpainateverymeal.Iwasrestored,energized,andabletoactuallyenjoyeating!Ifeltasifsomeonehadgivenmethekeystothekingdom—thatis,thekingdomofgoodhealth.Itwasanincredible“aha”momentthatlaunchedmypassionforsharingthislifestylewithothers.
A“Live”Solution
You’llseeareferencethroughoutthischaptertoprobiotics.Thesearesimplylivebacteriamuchlikethebeneficialbacteriathatalreadyexistinyourintestines.Youmaythinkitstrangeatfirsttoconsumebacteria,butyourbodyuses friendlymicrobes all the time to assistwith anarrayof functions.Yourdigestivetract,forinstance,ishometoanestimated100trillionmicroorganisms,belongingtovariousfamilies.Strainsofcertainbacteria,suchaslactobacillus,notonlyassistindigestionandnutrientabsorption
but also keep harmfulmicrobes in check so your intestines remain healthy. (Good bacteria are alsobelievedtohelpsupportandfacilitatetheimmunesystem.)Sometimes,however,infection,antibiotics,orotherintestinaldamagecanthrowthenaturalbalancebetween“good”and“bad”bacteriaoff-kilter.That occurs when bad microbes are allowed to overgrow, leading to diarrhea and other digestiveproblems.Researchersbelievethat theliveenzyme–producingbacteriacontainedinprobioticscanrestorethe
system’s normal flora and, in the process, improve intestinal function. Studies have shown that as ahealthy counterpoint to the “bad” bacteria in your system, probiotics can help address severalgastrointestinalconditions.For instance,a2011YaleUniversitySchoolofMedicinepanelconcludedfroma reviewofcurrent research thatprobioticscanbeeffective inpreventingantibiotic-relatedandinfectiousdiarrhea.Theycanalsoaidintreatingulcerativecolitisandchildhooddiarrhea,inadditiontosupporting or boosting the immune system. Probiotics also may be beneficial for irritable bowelsyndrome,vaginitis,anddiarrheaandCrohn’sdiseaselinkedtoClostridiumdifficilebacteria,althoughtheevidence,accordingtotheten-expertpanel,islessconvincingandneedsmorestudy.
ProbioticSupplements
Whatever your condition, the good news is that probiotics are readily available in dietarysupplements(powders,tablets,capsules,andconcentratedliquids),whichcanbeeasilyaddedtofoodsortakendirectly.Toproducethesupplements,themicroorganismsareculturedinalabandfreeze-driedbeforebeingcompacted into easilydigestedandabsorbeddelivery systems.Theyusuallyneed toberefrigeratedtomaintaintheirstrength.
Whatever the form, as long as the supplement contains enough living organisms to grow in yourintestines,you’lllikelyexperiencethebenefits.Recommendeddosagesaremeasuredincolony-formingunits, orCFUs,microscopic units ranging frommillions to billions.Maintaining a healthy intestinalflorarequirestwoormorebillionlivecells,takeneitherdailyorseveraldaysaweek.Uptotenbillionculturesmaybenecessarytoaddressaspecificimbalance.Here’s a caveat to remember: The Food and Drug Administration currently doesn’t regulate
probioticslikeitdoesdrugs,sosupplementscanvaryinpotencyandquality.You’llwanttocheckwithyourphysicianornatural-healthproviderastothecorrectproduct,dosage,andusage.Becausestudieshaveshownthatdifferentbacterialstrainsprovidedifferentbenefits,targetingthebestoptionswillhelpyouattainoptimalresults.Also,althoughprobioticsaregenerallysafe,effective,andeasilytolerated,ahealthpractitionercanguideyouas to theappropriatenessofusingasupplement,dependingonyouroverallhealth.
FermentedFoods
Besidesprobioticsupplements,youalsocancapturethepositiveeffectsoffriendlymicroorganismsfromfermentedfoods—foodsthatarepreservedeithernaturallyorbyprocessingwithgoodmicrobesasthepreservativeagent.Fermentedfoodshaveplayedanimportantroleinthedietsofmanyculturesoverthecenturies.By
replenishingnaturallybeneficialflorainthebody,especiallythedigestivetract,they,too,fightoffandprevent thegrowthofunhealthyordestructivebacteria andother unfriendly substances. In sodoing,fermented foods not only help keep your system in balance but are also believed to aid in releasingnutrients,increasingenzymes,andmakingfoodseasiertodigest.Ifyou’reeatingatraditionaldiet,yourlikelyprobioticorfermentedchoicesincludeyogurtandother
cultureddairyproducts.Butwitharawdiet,you’llneedtoincorporatedifferenttypesofselectionstointroduceindigenousornaturallyfriendlybacteriaintoyourbody.Luckilythereareabundantfoodanddrinkoptions that you can either purchase at a health food store or ferment at home to satisfy thoseneeds.Sauerkraut,miso,andaKoreanveggiestapleknownaskimchi (orkimchee) topa fermented-food list that also includes probiotic beverages such as coconut kefir (fermented coconutwater) andkombucha (an ancient Chinese tea known for more than 250 years for its digestive properties).Whateveryouchoose,byaddinga“livesolution”toyourdiet,you’rebalancingyourinnerecosystem.
FERMENTEDSAUERKRAUTIfyou’resoinclined,youcanfermentfoodsinyourownkitchenusingasimpleprocess.Sauerkrautisagoodfirstattemptbecauseitinvolvesproduceyoulikelyhaveonhand.
Forthebrine:
1quartwater
2tablespoonsseasalt
Fortheveggiemix:
1headcabbage
1cucumber
Vegetablesofchoice,suchasacarrotorredorgreenbellpepper
1.Tomakethebrine,combinethewaterandsaltinabowlandmixuntilthesaltdissolves.
2.Tomaketheveggiemix,chopthecabbage,cucumber,andothervegetables.
3.Placethevegetablesina1-quartglassjarandpushtothebottom.
4.Coverwiththebrine.
5.Sealthejar,placingaheavyobjectontopofthecovertoholditinplaceasgasescollect.Placeinabowlonyourcountertop.
6.Openonceadaytoletanygasesescape.
7.After3days,yourveggiesshouldbereadytoenjoy.Theycanberefrigeratedindefinitely.
ACleansingRitual
ManypeoplediveintolivingcuisinethroughtheThree-DayJumpStartIintroducedinChapter3.Byincorporating raw foods and eating habits into their daily routine, they get a quick taste of a newlifestyle. But there’s another way to achieve a healthy jolt to your digestive and other systems.Detoxification isan intenseweeklongormultiweekprocessofbreakingdecisivelywithyourolddietandusheringinyournewone.(Thinkofitas“coldturkey”!)Theconceptofcleansingthebodyinanefforttosparkrenewedstrengthandvitalityisasoldasthe
fasting traditions of the early Christian church and as widespread as the world’s greatest cultures.Clearingyourdigestivetractoftheacidicspin-offsofprocessedfoods,sugars,dairy,andmeatscanbeakeyfirststepintransitioningtorawfoods.Intermsoflivingcuisine,theprocessinvolvesastringentprotocol of healthy food choices—leafy green vegetables, fresh fruits, and water, plus some leanproteins—andholisticlifestylechangestosynergisticallysupportyourbody,mind,andspirit.Bycleaningoutharmfultoxinsinfavorofhealthysubstitutes,adetoxstimulateshealingandashift
towardoverallgoodhealth.Notonlydoesitmakewayforenzymesandnutrients—the“goodstuff”—torestoreyourphysique,butitalsopromptsthereleaseofallsortsoftoxinsinyourlife.It’sasimportanttocleanseyourmindandyoursurroundingsasit is tophysicallypurgeyourbody.Fillingyourspacewithpositivepeople, thoughts, andactivities (affirmations, stretching, andother exercise) is theonlywaytosupportyourgrowth.Is detoxing necessary for everyone? No. Some people can ease into a raw-foods diet very
successfullywithoutdetoxificationasapathway.Ineithercase,cleansingprovidesacleanbreakwithyouroldeatingstyleandaquickwaytoclearyourdigestivetractandothersystemsofstoredtoxins,anditcomplementsyourneweatingplan.Becausetherearemanyvariationsonthedetoxtheme,youmaywanttoconsultanintegrative-health
professionaltoindividualizeonetoyourparticularneeds.(Aswithanydramaticdietarychange,discussthis approach with your physician, especially if you’re suffering from a major health issue.) Apractitionerwillassessyourhealthgoalsandanypreexistingconditionsbeforecreatingadietanddetoxplanunique toyou.Thatmight involveaddingprobioticsand supplementsor just stickingwith low-glycemicfruitsandgrains.Althougha7-daydetoxisafantasticstart,21to28daysisoptimal.Somepeopledivide the time intoaweekeachofcookedveganfoods, rawfoods,and liquids, finishing thecyclewithafourthorfinalweekofrawfoods.Otherscombineanall-rawdietwithherbalcleanses.Whateverpathyouchoose,youmayfeeluncomfortableatfirst.ButIurgeyoutobediligent.One
intensedetoxweekcanbeapowerfulquick-starttoahealthy,holisticlifestyle.Twotothreeweekscanrecalibrateyoursystemevenmoreeffectively.Itcanreturnyoutoyournaturalstateofhomeostasis,orbalance, in a quicker fashion than just easing into living foods. In the meantime, even without astructureddetoxprogram,youcanhelpyourselfimmenselybyeliminatingthephysicalandemotionaltoxinsthatimpedeyourprogressandreplacingthemwithchoicesthatbolsterbody,mind,andsoul.
AdvicefromtheChef
Tooptimizedigestion:
Targetyourdailymenuwithfoodsknownfortheiranti-inflammatoryabilities.Enzyme-andnutrient-filledgreensandseavegetablesoptimizethedigestivetractbycleansingandfortifying.Aloeverasupplementscanalsobehelpful.
Drinkyourgreens!Analkalizingsmoothiecanreducestressandrestorebalanceafteradigestiveattack.
Enjoyone typeof nut or seedper dish for optimal digestion.For additional flavoring,pulverize and blend almonds into crèmes, sauces, and beverages, which are easier todigest than crunching thewhole nut.Also, tread lightlywith fat-rich cashews becausetheycaninflamethebody.
Incorporate probiotics and probiotic beverages as digestive aids. They can help flushyoursystemofunwelcometoxins.
Select yeast-free foodswhen possible.Vegetables,whole grains, and beans reduce theriskofyeastinfections,particularlyCandidaalbicans.Althoughtheseharmlessbacteriaexistineverybody,theythriveontheyeastfoundincertainsugar-filledandfermentedfoods. Overgrowth can lead to myriad health problems, including digestive issues.Althoughfruitscanbeyeastinstigators,they’restillimportantfortheirnutrientandotherdigestiveplusses.Balanceinallthings.
AffirmationsforDigestiveHealth
OprahWinfrey iswell-known forbothhermediageniusand thepersonalconnectionshehaswithviewers.Oneadvicegemfromthemavenof talk:“Learn to letyour intuition—gut instinct—tellyouwhenthefood,therelationship,thejobisn’tgoodforyouand,conversely,whenwhatyou’redoingisjustright.”I’dsaytouché,andaddtheseotheraffirmationjewelsforyourdigestivetract:
Toaddressheartburn:“Ibreathefreelyandfully.Iamsafe.Itrusttheprocessoflife.”
Tocounteranulcer, IBS,orGERD: “As I release thepast, the new, fresh, andvital enter. Iallowlifetoflowthroughme.”
GINGERJUICECOCKTAILAwell-knowndigestiveaid,gingerjuicehelpsflushthebodyoftoxins.Butitalsokeepsyouwarminthewinter.Dependingontheseason,enjoythiscocktaileitherwarmorcold.
2freshpears
1cupgrapeswithseeds
¼cupgratedginger
1teaspooncinnamon
1.Pressthepears,grapes,andgingerthroughajuicer.
2.Transferthejuicetoablender;blendinthecinnamon.
Note:Thiscocktailcanbestoredintherefrigeratorforupto2days.
CANTALOUPEANDWHITECHIATONICForagreatmorningboost,trythissimpletonic.Itcombinesmelonsandchiaseeds,ingredientsknownforaidingdigestion.Keepitonyourmenu,especiallyduringsummer’speakmelonseason.Also,don’tbeafraidtoexperimentwithhoneydewandothermelonfavorites.
4cupsdicedcantaloupe
2cupsfreshcoconutwater
6tablespoonswhitechiaseeds
Freshmintleaves,forgarnish
1.Inablendercombinethecantaloupewiththecoconutwateruntilathickpureeisformed.
2.Tossinthechiaseedsandletstandfor5minutes.
3.Blend or stir the contents vigorously before pouring into glasses; garnishwith amint leaf. Enjoyimmediately.
Note:Thechiaseedswillnaturallybecomesticky,creatingafuntexturetoenjoywithyourlife-givingtonicblend.
CHIABUCKWHEATBREADSoftyet sturdy, thisbread is agreathigh-protein, gluten-freeoption that blends sproutedgrainswithchiaseeds,whicharerichincalciumandessentialfattyacids.One4-ounceservingcontainsmorethan9gramsofproteinaswellasyourdailyrequirementforomega-3s.
4cupsbuckwheat,sprouted*
½cupchiaseeds
2Romatomatoes
½cupwater
2tablespoonsextra-virginoliveoil
1tablespoonchilipowder
2clovesgarlic
1teaspoonseasalt
1.InafoodprocessorfittedwiththeS-blade,pulsethebuckwheatuntilgroundintoafinemeal.
2.Addthechiaseedsandtomatoes,processingtheingredientsagainintoaroughmixture.
3.Addthewater,oliveoil,chilipowder,garlic,andseasalt,processinguntiladough-likemixturehasformed.
4.Lineadehydratortraywithyourchoiceofnonstickdryingsheet.
5.Gentlypressthemixtureontothetraytoathicknessofnomorethan¼inch.(Youmayelecttodo2traysofthinnerbread.)
6. Dehydrate the bread at 115°F for 6 hours. After 3 hours, flip the bread directly onto the screen,removingthenonstickdryingsheet.
*Tosproutrawbuckwheat,coverthegrainswithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
Note:Thisbreadcanbestoredintherefrigeratorforupto2weeks.
PEARBERRYSALADThisdishcanbepreparedusinganytypeofberries,includinghuckleberries.Choosefruitsthatarelocalandinseasonforasaladthattrulyshines.
Forthesalad:
6cupsmixedberries
2tablespoonscoconutoil
2cupsdicedpears
2tablespoonsorangezest
Forthedressing:
½Hassavocado,peeledandpitted
½cupcoconutwater
¼cuporangejuice
1tablespoonrawhoney
2.Chillthesaladwhilepreparingthedressing.
1.Tomakethesalad,rinsetheberrieswell;combineinamedium-sizemixingbowlwiththecoconutoilandtossuntilwellcoated.Addthepearsandorangezestandtossagain.
3.Tomakethedressing,inablendercombinetheavocado,coconutwater,orangejuice,andrawhoneyandblendwell.(Youcanalsouseanimmersionblenderforthistask.)
4.Lineeachbowl for servingwith¼cupof thedressing, topwith2 cupsof the saladmixture, andenjoy!
Note:Thissaladcanbestoredintherefrigeratorforupto3days.
BABYKALESALADWITHSPANISHGARDENDRESSINGBabykale,a sweeterbutnutrient-denseversionof themore typical lacinato,orcurlykale, forms thebasis fora luncheonsalad that’s toppedwitha tastydressing.What’s funabout thisdish—other thansimplyeatingit—isthatyoucanharvestyourownkalefromancientheirloomseeds.Justplacetheminabackyardplanteroraverticalgarden.You’llhavegreensforasaladinjust3to4weeks.
Forthedressing:
2Romatomatoes,diced
½cupchoppedyelloworredonion
¼cupavocadooil,hempoil,oroliveoil
¼cupfreshcilantro,leavesonly
2tablespoonschoppedgarlic
2tablespoonslimejuice
2tablespoonschilipowder
Forthesalad:
6cupsbabykaleleaves
2cupschoppedbroccoli
2cupsdulseleaves,pulledapart
1cupdicedtomato
1cupdicedcucumber(withskin)
1cuppumpkinseeds1Hassavocado,peeled,pitted,anddiced
1. Tomake the dressing, in a food processor fitted with the S-blade, combine the tomatoes, onion,avocadooil,cilantro,garlic,limejuice,andchilipowder.Pulseintoasalsa-likemixture.(Itshouldnotbepureed.)
2. Tomake the salad, in a largemixing bowl, combine the kale, broccoli, dulse, tomato, cucumber,pumpkinseeds,andavocado.
3.Drizzlewiththedressing,tossuntilwellblended,andserve.
EARTHSOUPComposedofrootvegetablesandablendofspices,thislunchordinnerentréestrengthensandsupportsoptimaldigestionvia themanyvitamins andminerals that come together in this delicious soup.Theaddition of tracemineral supplements to the carrots, squash, and other spices intensifies the overallnutritiouseffects.
2cupsceleryjuiceorvegetablebroth*
2tablespoonsgingerjuice(optional)
¼cupflaxseedoiloroliveoil
2carrots,diced
½cupchoppedbutternutsquash
2tablespoonsearthmineralsupplement,misopaste,orliquidtraceminerals
2tablespoonskelpgranules
1tablespoonchilipowder
1teaspoonseasalt
1clovegarlic
1.Combinetheceleryjuice,gingerjuice,andoilinablenderandemulsifyuntilslightlywarm.
2.Addthecarrots,squash,mineralsupplement,kelpgranules,chilipowder,seasalt,andgarlic.Blendandenjoy.
*It’sbesttoenjoythissoupatroomtemperatureorupto118ºF.Toenjoyitwarm,heatthejuiceinastockpotonthestovebeforeblending.
Note:Thissoupcanbestoredintherefrigeratorforupto3days.
SAVORYGARLICGREENSJustasthenameimplies,SavoryGarlicGreensisatasty,healthyliving-foodsoption.It’srepletewithnotonlyessentialvitaminsandmineralsbutalsotheenzymesnecessaryfordigestiveefficiency.Withtheadditionofflaxseedoilorhempoilinthedressing,thisdishisalsorichinomega-3fattyacids.Mixandserveimmediatelyasanentréeoraside.
2cupschoppedcollardgreens
2cupschoppedkale
2cupschoppedSwisschard,spinach,orbokchoy
½cupchoppedmustardgreens
2tablespoonslemonjuice
1teaspoonseasaltordulseflakes
¼cupflaxseedoilorhempoil
3clovesgarlic,minced
1.Combinethecollardgreens,kale,Swisschard,andmustardgreensinamedium-sizemixingbowl.
2.Addthelemonjuiceandseasalt,andtosstocombine.
3.Inaseparatebowl,whisktogethertheflaxseedoilandgarlic.
4.Addtothegreensandtossuntiltheleavesarecompletelycoated.
Note:Usethisrecipeasabaseforadditionalitems,suchasavocados,olives,andwalnuts.Themixturecanbestoredintherefrigeratorforupto4days.
RAINBOWWRAPSRawnorisheetsora lightpieceofchardformthebasisfor thissandwich.Thefillingprovidesafullspectrumofvitaminsandmineralsinadeliciousandvibrantpresentation.
6Swisschardleavesorrawnoriwraps
Forthesauce:
⅓cupcoconutwater
⅓cupchoppedscallion
¼cupcoconutaminos
2tablespoonslimejuice
1Thaichilipepper,diced,or1tablespoonThaichilipaste
Forthefilling:
2cupsslicedmango
2cupsshreddedcarrot
2cupsshreddedgreenpapaya
2cupssunflowersprouts
1.Tomakethesauce,whisktogetherthecoconutwater,scallion,coconutaminos,limejuice,andThaichilipepper.
2.Tomakethefilling, inamedium-sizemixingbowl,combinethemango,carrot,greenpapaya,andsunflowersprouts.Addthesauce,tossingwelluntilthevegetablesarecoated.
3.Tocreatethewraps,laytheSwisschardleavesonacuttingboard.
4.Dividethefillingevenlyamongthewraps,makingsurethemangoslicesareplacedlengthwise.
5.Rolltightly.Forthechardwraps,closeeachwithatoothpick.Forthenoriwraps,useasmallamountofwatertosealtheedges.Chillfor1hourandthenserve.
Note:Thesewrapscanbestoredintherefrigeratorforupto2days.
DULCEDELECHEPINEAPPLEThe fruit that stars in this dish produces more than a fresh taste for breakfast or dessert. Rich innutrients, pineapple also contains bromelain, an enzyme important in digestion.A sauce of coconut,cinnamon,andnutmegoffersadditionalantioxidantboostersandflavortothemix.
4cupsdicedpineapple
Forthesauce:
¼cupliquidsweetenerofchoice(coconutnectar,rawhoney,oryaconsyrup)
2tablespoonsmacaroot
1tablespooncoconutbutter(optional)
1tablespooncinnamon
1teaspoonnutmeg
½teaspoonseasalt
½cupshreddedcoconut,forgarnish
1.Forbestsauceresults,useanimmersionblendertocombinethesweetener,macaroot,coconutbutter,cinnamon,nutmeg,andseasalt.Otherwise,whisktheingredientsinabowluntilwellblended.
2.Addthepineappletoamedium-sizebowl,pouronthesauce,andtosstocombine.
3.Chillintherefrigeratoruntilreadytoserve.Justbeforeserving,sprinklewiththeshreddedcoconut.
Note:Thisdishcanbestoredintherefrigeratorforupto4days.DulcedeLechePineapplemayalsobemadeintoadriedfruitsnackforalongershelflife.Justdehydratethemixtureonanonstickdryingtrayat118ºFfor12hours.
AFinalNote
Yourdigestivetractfeelslikethecenteroftheuniverse,especiallywhenit’sindistress.Avarietyofdisorders can cause gas, bloating, and other serious symptoms that ruin your appetite and put yougenerallyoutofsorts.Thefruits,vegetables,andotheroptionsinaplant-baseddiet,however,cankeepyourdigestivetracthealthyandfunctioningsmoothly.Theydoso,inpart,byprovidingextraenzymestohelpfacilitatethebreakdownoffoodintoeasilyabsorbednutrientmolecules.Inadditiontoenzymes,yourdigestivetractcanalsobenefitfromprobiotics,“friendly”bacteriathat,whenintroducedthroughsupplementsorfermentedfoods,canbeaforceincorrectinganecosystemoutofwhack.Soifaliving-foodsdietcanhelpyourdigestive tract,whatelsecan itdo?Chapter11, “HealthyChildren,HealthyFamilies,”takesalook.
CHAPTER11
HEALTHYCHILDREN,HEALTHYFAMILIES
Growing a healthy family begins at the end of a fork. With childhood obesity the number onepediatrichealthissueintheU.S., it’simportantforyoungchildrenandteenstoeatnutritiously.Whatyouserveatthedinnertablehasprofoundimplicationsforalifetime!Unfortunately,someofthemostcommonplacetoxinstoagrowingbodyappearinthemostpopularofchildhoodfoods—candy,cookies,cakes,sodas,andotherjunk-fooditems.Butanyfoodprocessedfromrefinedsugar,refinedflour,dairyproducts, or genetically modified oils can contribute to food allergies, digestive distress, acne, orattentiondeficitdisorders.Studieshaveconsistentlyshown thatoverweightchildrenwithpooreatinghabitsareat risknowand later for type2diabetesandaraftofotherchronichealth issues—asthma,highcholesterol,heartdisease,andevensomecancers.
TheABCsofEatingRaw
Gettingridofemptycaloriesandsaturatedorunhealthyfatscanindeedhelpyourchildmaintainanoptimal weight, the first prerequisite of a strong and fit body. But trading the toxins—artificialsweeteners, food colorings, sugar, cow’s milk, and gluten sources—in processed foods for a morenaturalpathachievesmorethanweightgoals.Plant-basedfoodsalsoprovidethenutrientbuilding-blockschildrenandadolescentsneedtofacilitate
bone growth and strength, produce red blood cells, boost the immune system, generate energy, andencourageeveryotherjobinadevelopingbody.Organicandpesticide-freefruitsandvegetables,alongwithnuts,seeds,andhealthygrains,supplyunadulteratedvitamins,minerals,wholeproteins,complexcarbohydrates, healthy fats, fiber, and living enzymes necessary for function and growth. They alsocreateanenvironmentthatsupportshealth,notdisease.“Analkalinebalancedbody,”saysMichaelW.Shannon,aLagunaHills,California,pediatricianand
longtime advocate of a plant-based diet as a nutrition option for children, “is just as important inchildrenasitisinadultstopreventthehealthconsequencesofacidity.”Thekeyinretrievingthesemultiplenutrients,however,istoincludealargevarietyofrawandlightly
cookedfoods(preparedusinghealthy techniques, ifdesired) throughout theweeksoyourchildreapsthewellnessrewardsofabalanceddiet.Intermsofpediatrichealth,yourselectionsshouldtarget:
Freshvegetablessuchasyams,broccoli,anddarkleafygreens
Freshfruitssuchaspears,blueberries,andapples
Water—everychildneedsitforgrowthanddevelopment
In termsoffoodsforspecificstagesofgrowthanddevelopment,Dr.Shannonsuggestsavocadoininfancy, nut butters in childhood, and nuts and seeds in adolescence. Yes, you can use a raw-foodsapproachwithbabiesbecause theirdietalreadyconsistsprimarilyof fruitsandveggies inaddition tobreastmilk.Mychildrenhavebeenrawfoodiesandhealthysinceinfancy!Thereisacaveat,however.
Eventhougharaw-foodsdietisaviableoptionforchildren,youneedtocarefullymonitortheirintakeofvitamins,minerals,essentialfattyacids,protein,andothernutrients.Becauselivingcuisinecontainsnocow’smilk,forinstance,it’simportanttotapotherbountifulsourcesofcertainnutrients.Also,fruitsandvegetablescontainsufficientcalcium,butyourchildwilllikelyneedavitaminDsupplement.Also, justasit’s importantforyoutotalktoyourphysicianaboutyourdiet, it’scritical to letyour
pediatricianknowwhatyourchild is eating.Ahealthpractitionercannotonlyensure thathisorhernutritional requirementsarebeingmetbutalsoalertyou toanypotentialdeficienciesbasedonbloodwork.Iencourageyoutofindamedicalprofessionalalignedwithyourvaluesystemregardingfoodsoyoucanbetruepartnersinyourchild’soptimalhealth.Also,bewillingtostaythecourse.Eatingrawasafamilyrequiresaneffortthatnoteveryparentis
willingtomake,eventhoughitcanbenutritionallybeneficial.Togiveyourchildrensufficient“goodstuff,” especially from vegetables, you’ll need to creatively incorporate options such as greensmoothies, zucchini pastas, and fruit-based desserts. Moreover, you’ll want to be sure that you’rebuyingonlyfreshorganicsasoftenaspossiblebecausethegrowingprocesshasn’tdepletedthesefoodsof magnesium and other nutrients important for growth and development. They’re also notcontaminatedwithpesticidesandotherallergensthatmighttriggerfoodallergies.Do you have to start with 100 percent raw? No. A diet that’s 50 percent living foods is a good
beginning threshold.Whatever approach you choose, however, learn as much as possible about thenuances of balancing protein, carbohydrates, and fat along with maintaining adequate minerals andvitamins.Alsostayabreastofthelatestfindings.Asresearchcontinuesintotheviabilityofaraw-foodsdiet,you’llwantthelatestinformationsoyoucanmakethebestchoicesforyourfamily.“Goingslowlyandgettingeducated,”saysDr.Shannon,“isagooddirectionforfamiliestotakeinitially.”
MakingItFun
Evenifyou’readedicatedrawfoodie,youmightfinditdifficulttomotivateyourchildrentofollowsuit,unless,ofcourse,they’vebeenraisedonthispath.Childrencanbehabitualeaters,sosuggestingsomethingoutoftheblueandexpectingareceptiveresponsemightbeachallenge.Butbyintroducingtastyliving-cuisineitemsinsmall,funways,youcancultivatehealthyhabitsinthem.
First,growanherbgardenora full-fledgedgarden together.“Farming”withyourchildwillhelpyouconnecttheideaoforganicvegetablesandhealthyeating.
Second, shopandpreparefoodsasa team.The joyofempoweringmychildrenwithhealthyoptionsbydoingthesetwotaskswiththemfarexceedsthetimeanddedicationittakestomakeitwork!Foraquickandeasystart,additemsforasmoothietoyourshoppinglist.Whenyouget home, set up your blender or juicer so your child can make a drink from the apples,cantaloupe, citrus fruits, or berries you’ve just purchased. Other flavorings to include arealmondbutter,bananas,cacao,andgojiberries, tonamea few.Keep the final ingredients tothreecolorfulchoicessoyourfinisheddrinkhaskideyeappeal.
Third,adaptyourraw-fooddishestoyourchild’spalateanddevelopmentalneeds.Beflexible.Ifheorshedoesn’tlikethetextureofleafygreens,forinstance,pureethemforasouporsauceorsneakthemintoafruit-basedsmoothie.Ifyou’reconcernedthatnutsareachokinghazard,grindthemforanutbutterorshake.
Fourth,packandpair.Althougharaw-foodsdietisabouthealthyalternatives,italsoneedstobeinteresting.Packapicnicofyourchild’scolorfulfavoritesandafewnewsnackoptionsand
headofftothepark,swimmingpool,orzoo.Pairingtastyfoodwithafavoriteadventurecanleaveapositive,lastingimpressionofboththeexperienceandthecuisine!
AdvicefromtheChef
Tostrengthenthefamily:
Goontheoffensive.Lineyourkitchencountersandpantryshelveswithhealthysnacks.It’sthebestwaytodirectyourchildrentowardqualityfoundationallivingfoods.
Stockyourcupboardswithbrain-buildingessentialfats—coconutbutter,almondbutter,hempseeds,pumpkinseeds,andavocados.They’llenhanceanybasicdish.
Plant your child’s favorite fresh herb in a kitchen garden and think ofways to use it.Childrenlovewhattheylearntolove,andintroducingthemtonewflavorsasyoucookwillencourageexplorationsofallsorts.Trymint,forinstance,asagarnish.
Make family meals a buffet of raw-food tacos, salads, and even pasta dishes. Yourchildrenwillenjoythecasualnesswhileyoucantailorselectionstosatisfymultipleages,growthspurts,andpalates.
Pack raw-food desserts with ingredients that might otherwise be challenging for yourchildrentoloveandeat.Althoughdessertsinthisdietareoftenpackedwithproteinfromcrushednutsandseeds,hidingalittlespirulinawithinthesweetsaddstothemix.
AffirmationsfortheFamily
Gettingyourchildrentoeatproperlycanbeadailyhassle.Ittakestime,patience,andsometimesalittle strong-arming to make kids eat what’s good for them, rather than what appeals to their sugarinstincts. But by introducing healthier choices early in their lives, you help your cause. Try theseaffirmationstokeepthebenefitsinyourmind’seye.
“Mychildrenaredevelopinghealthybodiesfromexcellentsourcesofnutrition.”
“Myfamily’snutritionalneedsarebeingfullymetbyaclean,whole-foodsdiet.”
FAMILYFIVESMOOTHIEThe family version of a popular recipe inmy bookRawBasics, this smoothie provides a balancednutritionalmealinacup:freshfruit,greens,essentialfattyacids,superfoods,plusasweetener.Packedwithprotein,vitamins,andminerals,thisversioniseasyforanyyoungcheftocreate.
1banana
1cupfreshspinachleaves
1cupdicedmangoorpineapple
1cupwater,AlmondShortcutMilk,orcoconutmilk
2tablespoonscoconutbutteroralmondbutter
2tablespoonshempseedsorhempprotein
1.Inablendercombinealltheingredientsuntilsmooth.
2.Packintoairtightcontainersforlunchonthegoorserveinabowltoaccompanyyourfavoriteentrée.
Note:Youmaywishtofreezethebananainadvanceforachilledsmoothie,ortryiceifyoulikefrostysmoothies.
CITRUSAVOCADOBARSIncorporatingnuts,avocado,freshoranges,andcoconutbutter,thisrecipeisatastywaytoincreasethenutrientbuildingblocksyourchildrenneedforastrongbody.They’resimpletomakeandfuntoeat!
Forthecrust:
4cupswalnutsorpecans
⅔cupyaconsyruporcoconutnectar
2tablespoonsorangejuice
Forthetopping:
2Hassavocados,peeledandpitted
⅓cupcoconutbutter
1½cupsfreshorangejuice
½cuporangeslices
1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,pulsethewalnutsintoafinemeal.
2.Addtheyaconsyrupandorangejuiceandprocessuntiladough-likemixturehasformed.
3.Patthecrustintoan8×8-inchglassdish.
4.Tomakethetopping,placetheavocados,coconutbutter,orangejuice,andorangeslicesinablenderandblenduntilwellcombined.
5.Spreadthetoppingoverthecrustandfreezefor1hourtoset.Cutintosixteen2×2-inchbars.
Note:Thesebarscanbestoredintherefrigeratorforupto1week.
NUTBUTTERBITESTheessentialfattyacidsandothernutrientsinthistreatcanhavepositiveeffectsthroughoutyourbody,especiallyinbuildinghealthybraintissue.Withtheadditionofthenutbutters,thesebitesarealsogreatforpregnantandbreast-feedingwomenwhoneedmorehealthyfats.
1cupalmondbutterorothernutbutter
½cuphempprotein
¼cupyaconsyrupor3dropsliquidstevia
1tablespooncinnamon
1teaspoonseasalt
1cupbuckwheat,sprouted*
1. Inamedium-sizemixingbowl,combine thenutbutter,hempprotein,yaconsyrup,cinnamon,andseasalt.Usingaspatula,stirtheingredientstogetheruntilwellcombined.
2.Addthebuckwheatandcontinuestirringuntilalargeballhasformed.
3.Patthemixtureintoan8×8-inchglassdishorontoatrayandflattenintoan8×8-inchsquare.Cutintosixteen2×2-inchsquares.**
4.Refrigerateuntilreadytoenjoy.
*Tosproutrawbuckwheat,coverthegrainswithwaterandsoakfor8to12hoursatroomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
**Foravariationonthesquares,cutthedoughintoroundsusingeithera2-inch-diametercookiecutterorthetopofajuiceglass.
Note:Thesebitescanbestoredintherefrigeratorforupto1week.
REDWALNUTANDDATESNACKSAcolorfuloption thatcanbestoredon thecountertop, this snack taps redwalnuts,a staple from theproducesectionatyourhealthfoodstore.
4cupsredwalnutpieces
2cupspitteddates
1teaspooncinnamon
1teaspoonseasalt
1.InafoodprocessorfittedwiththeS-blade,lightlypulsetogetheralltheingredients.
2.Whenthemixturebeginstosticktoitself,removeandtransfertoasmallbowl.
3.Usingatablespoon,scoopout2tablespoonsofthedoughmixtureatatime.
4.Rollintoaballandplaceincandycups.Keeponthecounter!
Note:Regularwalnutscanbesubstitutedforredwalnuts.Alsoadd½cupofgojiberriesforcolorandextranutritionalvalue.
FLAXQUINOACRACKERSA crispy snack for kids of all ages, these crackers are high in protein, one of the body’s essentialbuilding blocks. In addition to a spectrum of important minerals, this recipe offers an infusion ofomega-3fattyacids,whicharenecessaryforboostingbrainpowerandotheressentialfunctions.
4cupsquinoa,soakedinwatertocoveranddrained*
1cupwater
1tablespoonseasalt
1Romatomatoorredbellpepper,stemmed,seeded,andcored
¼cupseasoningofchoice(IlikebothchilipowderandtheItalianBlend.)
4cupsflaxseeds,soakedinwatertocoveranddrained**
6tablespoonsdulseflakes
1.Combine the quinoa,water, sea salt, tomato, and seasoning in a blender.Blendwell until a thickpureehasformed.
2.Placetheflaxseedsinalargebowl,addthequinoapuree,andstiruntilwellcombined.
3.Line4dehydratortrayswithnonsticksheets.Spreadthemixtureevenlyoverall4trays,creatingathinlayerofcracker.
4.Sprinklethedulseflakesovereachtraybeforeplacingitinthedehydrator.Dehydrateon118°Ffor12hours,oruntilcompletelycrunchy.
5.Removethesheetsfromthedehydratortraybyinvertingthemontoacuttingboard.Cutevenlyacrossbothdirectionstocreate4×4-inchsquares.
*Quinoawillsproutinasfewas6hours.Placeinabowlandcoverwithwater,withanextrainchofwaterontop.Leaveonthecounterfor6hours.Rinseanddrainbeforeuse.
**Flaxseedbecomesverystickywhensoaked.After soakingwithwater tocover the flaxseeds foratleast1hour,combinethegelatinousmixturestraightintotherecipe.
Note:Thesecrackerscanbestoredinanairtightcontainerinthepantryindefinitely.
SWEETALMONDSOUPKids love rich, creamy soups, and this one has proven a winner in our house.While the zucchini,flaxseed,andalmondshelpalkalizethebodyandtendtothedevelopmentneedsofthebrainandothersystems, the honey and chili powder add amix of flavors that promptsmy family to ask for SweetAlmondSoup.
2stalkscelery
1smallzucchini
3cupshotwater*
¼cupflaxseedoilorcoconutoil
2tablespoonsrawhoneyorrawagavenectaror2dropsliquidstevia
1tablespoonmildchilipowder½clovegarlic
1cupalmonds
1.Inablendercombinethecelery,zucchini,hotwater,flaxseedoil,rawhoney,chilipowder,andgarlic.Blenduntilwellcombined.
2.Addthealmondsandblendonhighforabout2minutes,untilarichandthicksouphasformed.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
Note: Great alone or as an accompaniment for a salad, Sweet Almond Soup can be stored in therefrigeratorforupto3daysandthengentlywarmedintheblenderoronthestovetop.
FUSIONPASTAAdeparturefromthegluten-fillednoodlesinatraditionaldiet,thesesquashnoodlesareafun,nutritiousoption for kids.Althoughyou canmodify the veggie toppings to suit your family’s preferences, thisrecipecallsforabasicredsaucethatmostkidswillenjoy.
Forthepasta:
2largezucchinior4smallyellowcrooknecksquash
1cupshreddedcarrot
1cupdiceddates
1cupfinelychoppedspinach
1cupquinoa(optional,foradditionalprotein)
¼cuphempseedsor⅓cuppinenuts
Forthesauce:
1cupsun-driedtomatoes
3tablespoonsextra-virginoliveoil
2tablespoonsrawhoneyorrawagavenectar
4freshbasilleaves
2Romatomatoes
½clovegarlic
½cuphotwater
1.Tomakethepasta,slicethezucchinilengthwiseusingthejuliennebladeofamandoline.*Placeinamedium-sizebowl.
2.Addthecarrot,dates,spinach,quinoa,andhempseedstothesquashnoodlesandtosstocombine.
3.Tomakethesauce,inablendercombinethesun-driedtomatoes,oliveoil,rawhoney,basil,Romatomatoes,andgarlic,andblenduntilathickpureehasformed.
4.Toserveimmediately,whisk½cuphotwaterintothesauce,tosswiththenoodles,divideamong4plates,andservewarm.Tokeepwarmwhileyou’repreparingotherdishesforyourmeal,mixthesauceandnoodlestogether,divideamong4plates,andplaceinthedehydratorat118°F.
*AnOXOGoodGripsmandolineworkswellforthisrecipe.
Note:Thisdishcanbestoredintherefrigeratorforupto2days.Waterseparationisnatural,sodrainthepastabeforeserving.
PUMPKINANDQUINOAFALAFELMy adaptation of a traditional crispyMiddle Eastern food, this falafel serves as a great stand-alonesnack,sandwich,orsaladtopping.Useyourdehydratortocreatethefamiliarfalafeltexture.
2cupspumpkinseeds
1cupdicedtomato
3tablespoonslemonjuice
3tablespoonsdicedscallion
1clovegarlic
1tablespoonseasalt
4tablespoonsgoldenflaxseedmeal
2cupsquinoa,sprouted*
1.InafoodprocessorfittedwiththeS-blade,processthepumpkinseedsintoafinemeal.
2.Addthe tomato, lemonjuice,scallion,garlic,seasalt,and2 tablespoonsof theflaxseedmeal,andprocessuntilathickpastehasformed;addthequinoaandprocessuntilwellcombined.
3.Usinga1-inchice-creamscoop,spoonthemixtureontoatrayorcuttingboard.
4.Placetheremaining2tablespoonsflaxseedmealinashallowbowl.Rolleachfalafelintheflaxseedandplaceonadehydrator traywith the screen inplace.Dehydrateat118°F for4hours,oruntil theexteriorcrispsup.
*Tosprout rawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature.(You’llseetinytailsonthegrains.)Rinseandthenuse.
Note:Thefalafelcanbestoredintherefrigeratorforupto5days.Foraneasysnack,rollthemixtureinsideanorisheetwithfreshcucumberandtahini!
MIXED-BERRYCOCONUTJUBILEEMysonDylan,likemostkids,enjoysvariety,eventhoughhefunctionsbestwithstructure.Partofourroutineismakingthisdishtogether.Dylanlovesitbecausehecanrememberthesteps.Iloveitbecausehe’sgettingthenutrientboostofberriesplusotheringredientsthathemightnottasteotherwise.
2cupsyoungThaicoconutflesh
½cupcoconutwater
¼cupyaconsyrupor3dropsliquidstevia
2tablespoonshempprotein
1tablespoonprobioticsofchoice(optional)
1teaspoonseasalt
2cupsblueberries
2cupshulledstrawberryhalves
2cupsraspberries
Dicedavocado,mixednuts,orseeds,forgarnish
1.Inablendercombinethecoconutflesh,coconutwater,yaconsyrup,hempprotein,probiotics,andseasalt.Blendwelluntilrichandcreamy.Refrigerateuntilreadytoserve.
2.Inamedium-sizemixingbowl,lightlytossalltheberriestogether.
3. In a parfait glass, layer the berries, the coconutmixture, and the berries again, toppingwith yourchoiceofgarnish.
Note:Thisrecipecanbestoredintherefrigeratorforupto5days.
CHOCOLATECHEESECAKEThemostpopularrecipeinourhouseholdtodate,ChocolateCheesecakedeliversmorethan8gramsofproteinperslicealongwithessentialfattyacids,potassium,andvitaminE.Wow!NutrientsmakethisdessertawinnerforSundaydinnerandtheentireweek.
Forthecrust:
2cupswalnutsorpecans
1tablespooncinnamon
1teaspoonseasalt
½cuprawagavenectarorrawhoney
Forthefilling:
1cupcoconutwater(regularwaterwillalsowork)
1cuprawcacaonibs
2Hassavocados,peeledandpitted
1tablespooncinnamon
1teaspoonseasalt
2tablespoonssupergreenpowder(optional)
1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,combinethenuts,cinnamon,andseasalt.Pulseuntilafinemealisformed.
2.Addtheagavethroughthefeedtubeandprocessuntiladoughballhasformed.(Becarefulnot tooverprocess;withthenuts,theoilwillseparate.)
3.Linea10-inchglasspiedishwiththecrust.
4.Tomakethefilling,inablendercombinethecoconutwater,rawcacaonibs,avocado,cinnamon,seasalt,andsupergreenpowder.Blenduntilrichandcreamy.
5. Pour the filling into the pie crust and smooth the topwith an offset spatula or butter knife. (Thismixtureisalsodeliciousasapudding.)
6.Placethecheesecakeintothefreezeruntilfirm,1to2hours.Remove,slice,andserve.
Note:Thecrustcanbepreparedinadvanceandstoredinthefreezeruntiluse.Theentirerecipecanbestoredinthefreezerforupto2weeks.Thawingtakesapproximately15minutes.
ANCIENTGRAINBLUEBERRYTARTSAncient grains are less common in the American pantry but are great health-enhancing additions.Quinoa, buckwheat, farro, and spelt are just a few samples youmight find at your local health foodstore.Naturallygluten-freequinoaformsthehigh-proteinbaseforthesetarts.They’reanidealbreakfastfoodorsnackthroughouttheday.
Forthecrust:
1cupraisinsordriedfigs,reconstituted
½cuppecans
2cupsredquinoa,sprouted*
1tablespooncinnamon
1teaspoonseasalt
Forthefilling:
½cuprawalmondbutter
1teaspooncinnamon
¼cuprawhoneyor2dropsliquidstevia
½teaspoonseasalt
2cupsorganicblueberries
1.Tomakethecrust,inafoodprocessorfittedwiththeS-blade,pulsetheraisinsuntilbrokendownbutnotrunny.
2.Addthepecans,redquinoa,cinnamon,andseasalt,andprocessuntilachunkydoughhasformed.
3.Pressthecrustintoeight½-inch-thick,3-inchroundsonabakingsheet.
4.Tomakethefilling,inaseparatemixingbowl,combinethealmondbutter,cinnamon,rawhoney,andseasalt,andwhiskuntilwellmixed.
5.Topeachtartcrustevenlywiththemixture.
6.Finally,gentlypulsetheblueberriesinthefoodprocessororsmashusingaforkuntiltheinteriorsareexposed.Topeachtartevenly.Chillfor1hourandenjoy.
*Althoughquinoacomesinthreecolors,theredversioninthisrecipeoffersarich,fullflavor.Tosproutrawquinoa,cover thequinoawithwaterandsoakfor8 to12hoursat roomtemperature. (You’llseetinytailsonthegrains.)Rinseandthenuse.
Note:Thetartscanbestoredintherefrigeratorforupto1week.
HONEYDEWPIEPOPSThesepiepopshave found theirway into this family sectionbecause theirhigh-densitynutrientsaregreatforadevelopingbody,especiallythebrain.Butthey’restillafavoriteofmine—somuchsothatI’vebeenknowntobarterwithmysonfortheremainingpop!
1largehoneydewmelon,seededandfleshscoopedout
½cupcoconutbutter
1Hassavocado
2tablespoonsrawhoneyor2dropsliquidstevia
1cupchoppedfruitofchoice(Ilovestrawberries!)
1.Inablenderpureethehoneydew,coconutbutter,avocado,andrawhoneyuntilwellcombined.Addthefruitandtossgentlybyhandtocombine.
2.Fillastandard-sizepopmoldwiththemixtureandplaceinthefreezerfor4to6hours.Enjoy!
Note:Thesepopscanbestoredinthefreezerforupto10days.
AFinalNote
Ofcourseyouhave important reasons tomakesureyourchildreneatnutritiously.Theplant-basedrecipesinthischaptercanhelpyouensureyourkidsachieveandmaintaintheiroptimalweightandwillsatisfytherequirementsforbuildingstrongbodies.Thechallengesareinkeepingyourmenubalancedandinterestingandpartneringwithalike-mindedpediatricianwhocanmonitoryourchild’snutritionalprogress.Bydoingboth,youcanpositivelyimpactalifetimeofeating.It’sasimportantasmakingthechangesIsuggestinChapter12,“FoodforaHealthySoul.”
CHAPTER12
FOODFORAHEALTHYSOUL
Didyoueverthinkoffoodintermsoffeedingyoursoul?Itmaysoundlikeatritefeel-goodnotion,butyou’rethesumofyourparts—mind,body,andspirit—andconnectingpositivelywithwhatyoueatisimportantforoveralloptimalhealth.Even theworld’s great religions recognize the power of food,whether feasting for celebration or
fasting for personal growth. Yet you don’t have to practice a specific religion to understand theconnectionbetweenfeelingphysicallysatisfiedandbeingemotionallysatisfied.Whateveryourspiritualtouchstone,nourishingyourinnerbeinginvolvesfeedingyourbodywithfoodsthatsupportyoursoul.Whenyouenjoywhatyoueat,you’remorelikelytocontinuewiththeverychoicesthatfacilitateyouroverallwell-being.You’ll also experience the synergy thatoccurswhenbothyourphysical andyourspiritualselfarealigned.Theyworktogetherforyourgreatergood!Whentheveryactofeatingmademesick,forinstance,Iwasn’tlivingalifeofcreativityorhigher
purpose.Myphysicalreactionsaffectedmyspirituality, imagination,andemotions.Withthenutrient-richdietIpracticetoday,however,Ifeelinbalanceandasenseofoneness.Bybeingalignedmentally,physically,andspiritually,Iexperienceoptimalhealthonallfronts.I’menergizedandinharmonywiththeuniverse.My experience reflects what science has repeatedly shown: Food can trigger immediate reactions
withinyourbody,insomecasesstimulatingarushofbrainchemicals,suchasdopamine,serotonin,andendorphins. Along with changing your blood glucose, they can affect how you feel physically andemotionally.Cacao,orchocolate, for instance,bindswithvariouschemicals in thebrain to triggerorprolongeuphoria.Assuch,it’slongbeenregardedastheultimate“feelgoodfood.”(Andasweetstapleinaraw-foodsdiet!)
TheSoulfulSolution
HealingwithRawFoods isfullofwhatIcall“soulfulselections,”plant-basedchoicesthatsupportyourholisticbeinginmultipleways.Althoughtherecipesyouselectwillbeuniquetoyourtastebudsandpreferences,witheachplant-basedchoiceyoumake,you’llenjoy life-givingenergyandnutrientcontent.Fortheverynatureoflivingcuisineistheabilityofeachitemtocreateasynergybetweenyourphysicalbodyandyourinnerself.Because living foods promote alkalinity, while delivering quality vitamins,minerals, antioxidants,
essentialfattyacids,andothernutrientstoyourcells,theycanhaveapositiveeffectonyourphysicalfeelings.Youexperiencefewerachesandpainsandareducedriskofdisease.Butyoualsofeelbettermentally,spiritually,andemotionally—anaturalsideeffectofmakingpositivedietarychoices.You’renotpronetothestressesandfrustrationsthatcomewithtoxinsmakingyourhealthchaotic.Instead,youcanlivejoyfully.Andhere’sabonus:Somestudiessuggestthatouremotionalresponsetoafoodtranscendsitsactual
chemicalstructure.Inotherwords,justthecolor,smell,andtexturecanstimulateapositiveresponse.Becauselivingcuisineisrepletewithvibrantchoices,itoffersarainbowofcolorfuloptionsforsoul-healthyresults.
Vegetables:Pumpkin,tomato,redbellpepper,darkleafygreens,herbs,beets
Fruits: Coconut, tropical fruits, stone fruits (e.g., peaches),watermelon, pomegranate seeds,citrusfruits
Other:Rawcacao,hempseeds,quinoa,gingerroot
Bychoosing“soulful selections”—foods thathelpyoustay inphysicalandemotionalalignment—you promote your own sense of peace, joy, and good health. You’ll have balance and energy forreachingyourhighestdreams!
AdvicefromtheChef
Tofortifythesoul:
Make your plate appealing. You eat with your eyes first, so add to the enjoyment byfocusingonpresentationforeverymeal.
Garnisheachdishwithcolorfultopperssuchasgratedcarrot;freshherbs(cilantro,dill,orbasil);ororange,lemon,orlimeslices.
Spiceupdisheswithcayenne,curry,ginger,orgarlic.Theystimulatenotonlyyourtastebudsbutyourenergyflow,too.
Invigorate your spirit with tasty foods such as almond butter or other rich, creamyspreads.Rawcacaoandcolorfulsquashesaregood,too.
Eat soup!Tomatobisque ismy favorite for the creamy texture.When servedwarm, itstimulatesfeel-goodemotionsinadditiontosupplyingmanynutrients.
AffirmationsforaHealthySoul
How you feel has as much to do with how you think as it does with what you eat. Resolving,mentally and emotionally, to make healthy lifestyle changes is an important part of transitioning tolivingcuisine.Whenyou’rechallenged,trytheseaffirmationsas“foodforthought.”
“Iampeacefulinside.Mybodyandmindareworkingtogethertoaidmytotalhealthandwell-being.”
“Iamgratefulformyhealthandwellness.”
SASSYSTRAWBERRYSHAKEAreyouafraidtowalkontheculinarywildside?Thissassysmoothieisforyou!Itcontainsmacaroot,anaturalstimulant,pluschiaseedsforenergyandstrawberriestoboostyourmetabolism.
½banana
1cupAlmondShortcutMilk
½cuphulled,slicedstrawberries
⅓cupyoungThaicoconutfleshor1tablespooncoconutbutter
1tablespoonmacaroot
1tablespoonwhitechiaseeds,soakedanddrained
1tablespoonrawcacaonibs(optional,makesagreatcrunch!)
1.Blendalltheingredientsuntilathickshakemixturehasformed.
2.Addiceifyouenjoyafrostyblend;otherwise,enjoyasis!
Note:Thisshakeshouldbeconsumedonthesamedayitisblended.
LIVECHOPPEDVEGGIESALADBycombiningaspectrumofchoppedvegetablesinasingledish,thissaladoffersabalancednutrientoptionforlunchordinner.Becauseitcanberefrigeratedforuptoaweek,prepareitinadvance.Thenbringitoutasanentréeorasidewhenyouwantaboostofvitamins,minerals,andenzymes.
Forthedehydratedsaladmixture:
4cupschoppedbroccoli
1cupchoppedgreenbeans
½cupfinelyslicedredonion
¼cupextra-virginoliveoil
1tablespoonrawagavenectar
1tablespoonItalianBlend
1teaspoonseasalt
Forthefinalsalad:
1cupfinelydicedsquash
1cupdicedtomato
1cupdicedolives
1cupfinelychoppedlacinatokale
1. Tomake the dehydrated saladmixture, in amixing bowl combine the broccoli, green beans, redonion,oliveoil,agavenectar,ItalianBlendseasoning,andseasalt.
2.Lineadehydratortraywithanonstickdryingsurface.Spreadthesaladmixtureevenlyoverthetray.
3. Dehydrate at 118°F for 2 hours to soften the vegetables. If you don’t have a dehydrator, let thevegetablessitfor2hourstosoften.
4.Tomakethefinalsalad,inanothermixingbowl,combinethesquash,tomato,olives,andkale.Addthedehydratedsaladmixtureandtosstocombine.
Note:Thissaladcanberefrigeratedforupto5days.
RAINBOWSPROUTSALADAnintensesupplyofvitamins,minerals,proteins,andenzymes,sproutsareconsideredoneofnature’smostcompletenutrientsources.They’realsoknownasaveryhigh-vibrationfood,meaningtheyemitenergythatcanleadtoastrengthenedimmunesystem,increasedvitality,andreducedstress.
Forthedressing:
¼cupextra-virginoliveoil
2tablespoonscoconutaminos
1teaspoongarlicpowder
1teaspoonchilipowder
1dropliquidstevia
Forthesalad:
4cupsmixedsprouts
4cupschoppedromainelettuce
1cupshreddedgreenpapaya,jicama,orcarrot
½cupshreddedbeets
4tablespoonsblacksesameseeds
½cupdicedsteamedyam(optional,fortransition)
½Hassavocado,peeled,pitted,anddiced
1. Tomake the dressing, using an immersion blender, combine the olive oil, coconut aminos, garlicpowder,chilipowder,andstevia.Blendwell.
2.Tomakethesalad,inalargebowl,combinethesprouts,lettuce,greenpapaya,beets,sesameseeds,yam,andavocado;tosswell.
3.Addthedressingandtossuntilcoated.Enjoyimmediately.
Note:Thesaladingredientscanbemixedearlierinthedayandstoredintherefrigeratoruntildressedforserving.Oncecombinedwiththedressing,thesaladshouldbestoredfornolongerthan1day.
SPIRITOFFIRESOUPAlthoughignitingyourpassionisaninnerjourney,thisbasicsoupwillnourishyoursoulandlightyourfirewhileyou’repursuingthepath!
1largeheirloomtomatoor2Romatomatoes
2sun-driedtomatoes
2cupshotwater*
4freshbasilleavesor⅓cupchoppedbasil
1tablespoonrawagavenectarorrawhoney
1driedchipotlepepper,seededifdesired
1tablespoondarkchilipowder**
¼cupextra-virginoliveoil
1.Inablendercombinethetomatoes,hotwater,basil,agavenectar,chipotlepepper,andchilipowder.Blendwelluntilathickpureehasformed.
2.Whileblending,addtheoliveoiltoemulsifyandthickenthesoup.
*In living-cuisine prep, 100º to 110ºF constitutes “hot”; 80º to 100ºF constitutes “lukewarm.”Temperaturescanbemeasuredeasilywithastandardcandythermometer.
**Darkchilipowderprovidesasmokier taste than lighterversions,making itabetterchoice for thisrecipe.
Note:Thesoupcanbestoredintherefrigeratorforupto3days.
7CHAKRATAPASPLATTERLittlelayeredbitesoflove,thesesnacksareagreatstarterforyournextdinnerpartyorcompanymeal.Lacedwithcurrypowderandstevia,thesetapasdeliverasweet-savorytaste.They’reespeciallysweetwhenenjoyedwithfriends!
Forthesauce:
½cupwater
¼cupmacadamianuts
¼cupcurrypowder
1tablespooncoconutbutter(optional)
1clovegarlic
1dropliquidstevia
Forthefilling:
2cupsdicedredbellpepperortomato
2cupsdicedavocado
1cupyoungThaicoconut,cutintothinstrips
1cupchoppedbasil
Forthelayers:
2Romaorheirloomtomatoes
1yellowcrooknecksquash
1cupcarrotcurls*
1.Tomake thesauce, inablendercombine thewater,nuts,currypowder,coconutbutter,garlic,andsteviauntilpureed.
2.Tomakethefilling,inamedium-sizemixingbowl,combinetheredbellpepper,avocado,coconut,andbasil.Addthesauceandtossuntilwellcoated.
3.Tomakethelayers,slicethetomatoesinto½-inch-thickroundsandtheyellowsquashinto¼-inch-thickrounds.
4.Foreachappetizer,layerinthefollowingorder:1slicetomato,2tablespoonsfilling,1sliceyellowsquash,2tablespoonsfilling.
5.Topwiththecarrotcurlsandserve.
*Carrot curls are easily achieved by running a vegetable peeler the length of a carrot to shave thinpieces.
RAZZAMATAZZPIERaspberries,lemons,andcoconutcometogetherinthisflavorfulconcoctionthat’ssimpletomakeandfuntoeat.Althoughgreatasadessert,it’salsoarefreshingoptionforstartingtheday.
Forthecrust:
2cupsrawcoconutflour
1tablespoonrawcoconutbutter
3dropsliquidstevia,¼cupyaconsyrup,or½cuprawapplejuice
Forthefilling:
2cupsyoungThaicoconutflesh
¼cuplemonjuice
1teaspoonseasalt
3dropsliquidsteviaor¼cupyaconsyrup
2cupsraspberries
½cupshreddedcoconut
¼cuplemonzest
1.Tomake thecrust, ina foodprocessor fittedwith theS-blade,combine thecoconut flour,coconutbutter,andstevia.Pulseuntilacrust-likedoughhasformed.
2.Pressthecrustintoa10-inchglasspieplate.
3.Tomakethefilling,inablendercombinethecoconutflesh,lemonjuice,seasalt,andstevia.Blend.
4.Spreadthefillingatopthecrust,smoothingwithanoffsetspatulaorbutterknife.
5.Topthefillingwiththeraspberries,thensprinklewiththecoconutandlemonzest.
6.Refrigerateandenjoythroughouttheentireweek.
Note:Thepiecanbestoredintherefrigeratorforupto5days.
CACAOHAZELNUTFUDGEWith this candy sensation, you don’t need traditional chocolate to satisfy your sweet tooth. CacaoHazelnut Fudge combines the nutrient benefits of nuts and protein powder with the antioxidantproperties of cacao powder and coconut butter. Add cayenne pepper for an even more invigoratingsnack!
1cuprawcacaopowder
½cupcoconutnectaroryaconsyrup
¼cupcoconutbutterorcacaobutter
2tablespoonsWarriorFoodorotherplant-basedproteinsupplement
1tablespooncinnamon
1teaspooncayennepepper(optional)
1teaspoonseasalt
¼teaspoonnutmeg
2cupshazelnutpieces
1. In a blender combine the cacao powder, coconut nectar, coconut butter, protein supplement,cinnamon,cayennepepper,seasalt,andnutmeguntilrichandcreamy.
2.Inamedium-sizemixingbowl,tossthehazelnutpieceswiththecacaomixture.
3.Pourthemixtureontoaflattrayoran8×8-inchglassdish.
4.Freezethemixtureforabout8hours,thencutinto16piecesandenjoy.
Note:Thisrecipecanbestoredinthefreezerindefinitely.
CHOCOLATEMINIHEARTSThe cacao and other ingredients packaged in this great candy substitute offer a healthy dose ofmagnesium and brain-stimulating amino acids. Chocolate Mini Hearts are a chocolate lover’s bestfriend.They’reaguilt-freewaytoindulgeatanytimeoftheday!
⅔cuprawagavenectar
⅓cupcoconutbutterorfreshcoconutflesh
¼teaspoonseasaltorHimalayansalt
2dropsmintessentialoil(optional)
2cupsrawcacaopowder
1.Inablendercombinetheagavenectar,coconutbutter,seasalt,andmintessentialoil.Blenduntilwellcombined.
2.Addthecacaoandblenduntilafrosting-likemixturehasformed.
3.Spreadthemixtureinto8ungreasedheartmolds.Freezeforatleast6hours.
4.Removefromthefreezer15minutesbeforeserving;unmoldandtopwithafreshrosepetalforafun(butnotedible!)presentation.
Note:Thesecanbestoredinthefreezerindefinitely.
CHOCOLATEFROSTINGDROPSYum!ChocolateFrostingDropsarejustoneuseforthiseasy-to-preparemixturethatcanalsoserveasacake or dessert topper or as a layer in a scrumptious parfait cup.As a feel-good recipe, it’s sure tostimulateyoursoul!
2cupsrawcacaopowder
2cupswarmwater
½cuprawagavenectar
2tablespoonsIrishmoss*
Pinchofseasalt
1.Inablendercombinealltheingredientsandblendfor2minutes,oruntilthick.
2. Pour themixture into a piping bag fittedwith the tip of your choice. Place in the freezer for 30minutestofirmup.
3.Removethepipingbagfromthefreezer.Lineatraywithanonsticksheetandsqueezeoutperfectlyfluffycacaofrostingshotsintheshapeandsizeofyourchoice.
4.Allowtheshotstobecomefirmbeforeserving.Servewithloveandsprinklewithextraspiceslikecinnamonforaddedflair.
*Irishmossisanedibleseaweed,sonamedbecauseitgrowsalongtheshorelineofIrelandaswellastherockyAtlanticseaboard.
Note:Thesedropscanbestoredintherefrigeratorforupto2weeks.
WHITECACAOCOOKIESWhite chocolatehasbeena favorite amongmy friends, even though the sad truth is thatmostwhitechocolateisn’tchocolateatall!Thisrecipeusesthetruestuff—rawwhitechocolateextractedfromthefatsolidsofcacao.Youcantypicallyfinditonline.
½cupcreamedrawhoney
¼cupmacapowder
1teaspoonseasalt
4cupsalmondflour(mayusemealifflourisunavailable)
6tablespoonswhitecacao
1. In a food processor fittedwith the S-blade, process the raw honey,maca, and sea salt until wellcombined.
2.Addthealmondflourand4tablespoonsofthewhitecacao.Processlightlysothecookiedoughstillhasbodyandthewhitecacaoissomewhatchunky.
3.Scoopintotwelve2-inchroundcookiesandplaceonadehydratortraylinedwithanonstickdryingsheet.(Orplaceinaglassbakingdish.)
4.Finelychoptheremaining2tablespoonsofwhitecacaoandsprinkleoverthetopsofthecookies.
5.Dehydrate thecookies for2hoursat118°F,oruntildry to the touch,orsimplyenjoy in their rawstate.
Note:Thesecookiescanbestoredintherefrigeratorforupto1week.
AFinalNote
Living cuisine ismore than a dietary plan of nutrient-rich foods selected to sustain your physicalwell-being. It’s anacknowledgment thatyou’re the sum totalof allyourparts,withmind,body, andspiritworkingsynergistically foryourgreatergood.Assuch,youneed tonourishyour soul just likeyou’renourishingyourbody.Plant-basedingredientsprovidethatconnectioninmultipleways,startingwithacacheofnutrientsthatkeepyouenergized,positive,andintip-topshape.Byfirstsupportingyouphysically,theserecipesaretrulyfoodforahealthysoul.
AFTERWORD
ProgressEveryDay
IhopethatyoufindHealingwithRawFoodsahelpfulroadmapforahealthierlife.Untilnow,youmaynothavethoughtoffoodasaforceforhealing.Asaculture,wetoooftenwaitforahealthcrisistospurus tomodifyourdiets.Weforget thatwhatweeateachdayhasenormous implicationsonhowwellourbodiesfunctionandwardoffdisease.Wedon’tthinkofitscommandingroleinthepreventionofdisease.Thiscookbookwaswrittentorefocusyourattention,toinspireyouinmakinghealthierchoicesstep
bystep,daybyday,onebiteatatime.Mygoalwitheachrecipeistoencourageyoutoexploreyouroptions, experimentwith new ingredients, and expand your raw-food knowledge. I’m confident thatonceyou learnhowaplant-baseddietcanpromotewellness,you’llwant to live life the living-foodsway. By incorporating the “good stuff” every day, you’ll be accomplishing your health goals in ameaningfulway.
TenStepstoHealthyEating
Becausethepathtolongevitydependsinlargepartonchoicesthatsupportandrevitalize,ratherthandegradeoroverwork,yourbody,youshouldbeworkingeverydaytoeliminatetoxinsandtoxicfoods.Byreplacingthemwithsupernutritiveingredients,you’recleansingyoursystemsandoxygenatingyourcells.Keep in mind that a diet comprising 70 to 80 percent living foods can jump-start good health
throughoutyourbodyby infusingeachpartwithabundantvitamins,minerals,enzymes,aminoacids,and other nutrients. Although Healing with Raw Foods contains many recipes, you can make apreemptive,preventivestrike foryour futurewell-beingbychangingyoureatinghabitswith justonefoodatatime!Remodelingyourdietcanbeginwiththesetensimplesteps.
1. Startright. Begin each daywith a balanced raw-foodsmeal.Althoughmany people findfreshfruitsagreatwaytobreakthefast,Iencourageroundingoutthefirstmealofthedaywith healthy fats to get both brain and body going. Fruit bowls with avocado, superfoodsmoothies,andcoconutyogurtorotherparfaitsareagoodbreakfastfit.
2. Embracea saladandgreens.Tryveggies as a side to your entrée favorite, andyoumayeventuallywanttomakeitamaindish.Asaladisareadywayofprovidingyourbodywithnecessary fiber, vitamins, andminerals. If youmake a salad ameal,make sure you coveryourproteinbasesbyaddingquinoa,walnuts,orothernutrient-richfoodstobalancethedish.Darkleafygreensprovideagreatfoundationforahealthydietbecausetheycontainmultiplenutrients,soincorporateatleastahalfcupateverymeal.
3. Addwholefoodsandsuperfoods.Yamsandotherwholeorunprocessedvegetablesareagood choice for any daily meal. Even if they’re steamed, baked, or parboiled, they don’tcontainadditivesorfillers,whichmakesthemagreattransitionalitemforyourdiet.Youcanincorporateenzymesandothernutrientsintoanymealbytoppingwitharaw-foodsauce.In
termsofsuperfoods,addingatablespoonofhempseedsandgojiberriestoanydish,eventea,canincreasethevitamins,minerals,andenzymes,whichquicklybolsteryournutrientintake.Remember,greathealthiscumulative.Themorelivingtheingredients,thebetteryou’llfeel!
4. Trade in themilk carton.Bymakingyourownalmond, hemp,or other nutmilk, you’resupplying your body with antioxidants plus some fat and protein. You’re also protectingyourselffromthesaturatedfatandcholesterolincow’smilkandtheadditivesinstore-boughtalmond-milkbrands.
5. Simplify! Eating raw foods can be as simple as placing raw almondbutter on fresh appleslicesforasnack.IwassopassionateaboutthepossibilitieswhenIstartedwiththiseatingplan that Imadeappleswith tahini crèmeand rawhoneymygo-to food formonths. I feltfantastic!
6. Planafoodprepday.Chooseonedayoftheweektopreparefreshbasics.Ifyou’repressedfor time, focusononesaladdressing,onesnack (MoxieBars, aregreat), anda rawsauce,suchasTahiniCrème. Ifyou’re flushwith time,addotherspreads,crackers,andbreads toyourto-dolist.Bymakingtheseitemsearly,you’rereadyinapinchtomatchthemwithlast-minutesalads,sandwiches,andotherfreshdishes.
7. Shopoutsidethebox.Araw-foodsdietencouragesyoutogobeyondatraditionalgrocerystoretoyourlocalfarmers’market,co-op,healthstore,Asianmarket,oronlineresource.Byvisiting these alternative retailers regularly, you’ll continually expand your living- andorganicfoodchoices.You’llbesurprisedat thenewitemsyouspoteachtimeyouexplore.Myshoppingtripsarestillfunadventures,evenafteradecadedevotedtotheliving-cuisinelifestyle.
8. Create your owndrink. A daily smoothie of fresh, living ingredients guarantees that thefoodsyou’rereceivingare100percentfunctionalforyourbody.Ameal-in-a-cupdeliversavariety of essential nutrients. Experiment by sampling the recipes in this book or justcombiningrawchoicesyouenjoy intoapotionyoucandrinkeverydayorseveral timesaweek.Changethecontentasyourhealthmerits.Anddon’tforgettosharewithyourfriends.Asmoothieisaquickwayofintroducingthiseatingstyletoothers.
9. Stayhydrated.Besidesaidingindigestionandflushingouttoxins,waterisessentialinotherfunctions, such as carrying nutrition to your cells. Lack ofwater can lead to dehydration,whichcandrainyourenergyandmakeyouthinkyou’rehungrywhenyou’renot.Howmuchwater doyouneed?Although the Institute ofMedicine suggests roughly13 cups a dayofliquidformenand9cupsadayforwomen,aneasyruleofthumbis“8by8”:Drink8ouncesofliquideighttimesaday.
10. Keep adding favorites. Themore good stuff you introduce into your diet, the less roomyou’llhaveforfoodsthatdon’tserveyourhigherpurpose.Sobegineachdayandshoppingexperiencebyaskingyourself,“WhatcanIaddthatwillbenefitmyhealth?”Keepreferringback to your recent experienceswith new food items to identify new favorites. Itmay behelpfultokeepafoodjournalforthisveryreason.Rememberalsothathealthiscumulative.Everydecisionyoumakecanadduptopositiveresults.
AFinalNote
Thebeautyoflivingcuisineisthatit’saboutmorethanjustreplacingdietarytoxinswithhealthyfoodchoices.It’salsoaboutcreatingaholisticlifethatlooksandfeelsdifferentthananythingyou’vefeltinthe past. It’s about being positive andmoving forward! Thatmeans eliminating the other poisons—negative emotions, addictive substances, and environmental pollutants—in your orbit so you canexperiencethefullbenefitsofalifeinbalance.Ifhealthyrecipesandliveingredientsarethemeansofhealing your physical being, then daily affirmations, journaling, exercise, visualizations, innerreflections,andactsofsimplegratitudearethemeansofhealingyourmindandspirit,too.Bybringingtheseforcestogether,you’reabletoembracethedaywithunbridledenergy,confidence,andpeace.It’smyhopethatHealingwithRawFoodswillhelpyoustartandcompletethatjourney.
APPENDIXI
CookLikeaChef:AGuidetoQualityUtensils
Justasmovingintoanewhomecanbringoutyourinnerdesigner,settingupaliving-cuisinekitchencansparkyourinnerchef.Byinvestinginthekindofutensilsandappliancesthatcookingprosrelyoneveryday,youcaneasethestressofpreparationeveninyourownkitchen.Ifyourbudgetallowsonlytwoitemsinitially,however, Isuggestahigh-poweredblenderandmandoline.Bygivingyoumixingand slicing efficiency, they’ll increase your culinary confidence, function, and fun. And here’s thebonus:Likeallmyfavoritekitchenthings,they’rereadilyavailableinstoresandonline.Youdon’tneedtocastyournetwideforappliancesorutensilsthatwork.
Appliances
Blenders
Ablenderisamust-haveinaliving-cuisinekitchen.Mypreferenceisahigh-poweredmodelbecauseit’sperfectnotonlyforcreatingsaladdressingsandothercreamysaucesbutalsoforbreakingdownthefibrouscellwallsofwholefruitsandvegetablesandpulverizingnutsandseeds.Howso?A1,000-to1,560-watt motor offers extra flexibility for many cooking tasks—from whipping and pureeing togrinding and chopping—without straining or overheating. Of course, you can performmany of myrecipe taskswith a basic blender.A500- to 750-wattmotor still chops and blends efficiently.But ifyou’re cookingwith a slowermodel, try these tips:Blend all liquids and soft vegetables first beforeadding heavier ingredients, or divide the recipe into smaller batches and blend separately beforecombininginabowllater.Features/Brands: I recommend brands that both professional and home chefs find useful because
they’re tough and deliver over time. Vitamix and Dynablend blenders by Tribestlife top my list. Ifyou’relookingforatraditionalkitchenmodel,however,you’llfindagreatselectioninretailoutlets.
Dehydrators
Youmaynotbefamiliarwiththisapplianceyet,butyou’llsoondiscoverthevalueofadehydrator.Becauseitcirculateswarmairslowlyaroundfood,suchasfruitsandvegetables,toremovemoisture,itdoesn’t“bake”outtheessentialnutrientsaswithtraditionalcooking.Adehydratorcangiveyougreatversatility, not to mention savings, because you’re able to create flavorful dehydrated snacks andseparates.It’swonderfulfor“baking”allergen-freebreads,crackers,andwrapstoreplacecommercialpastries that contain potentially harmful wheat, corn, and other grains. One tip, however, about therecipes in thisbook:Althoughmanycall for adehydrator, somemayutilizealternativepreparations,whichyou’llfindinthenotes.Features/Brands:TheSedonanine-traydehydrator(byTribestlife)isthebestsuchapplianceonthe
market for raw-food preparation. It features duel temperature controls and silicone trays free ofbisphenol-A (BPA),achemical linked toawidevarietyofhealth issues.Becauseyou’ll alsoneed topurchaseeitherparchmentpaperornonstickdryingsheets,makesure they’realsomadeofBPA-freesilicone.Theoneswe feature atwww.118degrees.comand those available throughwww.Tribest.comare easy to clean and reusable. Thinner Teflex sheets are available through many online raw-foodssuppliers.
FoodProcessors
Afoodprocessorisatime-saver,especiallyformixingthick-bodiedandthick-texturedrecipessuchaschutneys,heavyspreads,nutbutters,andsalsas,plusbreads,dessertcrusts,cookies,crackers,andotherdoughs. It slicesanddices faster thanyou likelycanmoveaknifeoveracuttingboard,savingpreptime.Features/Brands:ThemostimportantfeaturesofafoodprocessoraretheS-shapedbladeanda10-to
12-cupbowl.Mostmodels includeotherdiscs forkneading,grating, andpureeing,butyouneed thebasic S-blade for everyday raw-food preparation. Cuisinart and Waring food processors meet myspecificationsbecausethey’resimpletouseandeasilyadaptedtomanyrecipes.
Juicers
Ajuicerisjustwhatthenameimplies:Itallowsyoutocreatefreshjuicesfromfruitsandvegetablesforaquickpick-me-up.Althoughjuicingcanbemessy,withagoodjuicer,youcanlimittheprocesstoeveryfewdaysandstillenjoythehealthybenefitsdaily.Inaddition,theleftoverpulpcanbeintegratedinto bread and cracker recipes as fiber. Depending on your needs, you’ll want to use one of thefollowingtwomodels:
Masticating(twin-gear)juicer.Likeyourteeth,thestainless-steeltwingearsofamasticatingjuicerchew,grind,orkneadfruitsandvegetablesintopulp,squishingoutliquid.Byoperatingatarelativelyslowspeed,atwin-gearjuicercreateslimitedheatandfriction,whichiskeyinmaintaining enzyme and overall nutrient quality while extracting more juice than othermachines.
Centrifugal juicer.As the termcentrifugal implies, this juicer spins liquid outward from thecentercollectionbinasfruitsorvegetablesaregroundintopulp.Thebiggestplusisitsspeed.Becausethemotoroperatesataveryhighvelocity,itprocessesjuicevery,veryquickly.Also,thefeedingchuteislarge,sowholefruitcanbejuicedatonce.Ifyou’reeagertoenjoyjuicerightaway,acentrifugalmodeldefinitelyfitsthebill.
Features/Brands: If you’re purchasing a twin-gear or masticating juicer, I recommend either theChampionorGreenStarbrand.Bothcanbeaninvestment,buttheydothejobbeautifully.Ifyou’renotquitereadytospendlarge,however,Isuggestacentrifugalmodel.Althoughtherearemanybrandsonthemarket,mychoiceisaBrevillebecauseitworkswellfortheprice.Whateveryourtarget,juicersarereadilyavailablethroughcookingstoresandotherretailoutlets.
Utensils
Bowls/StorageContainers
Glass bowls and storage containers are the safest and most reliable way to serve and store yourculinarycreations.Inretoolingyourkitchenforliving-foodcuisine,you’llwanttorecycleanyplasticglasses,bowls,orothercontainers,becausemanyofthemcontainharmfulBPA.NotonlyisBPAfoundinmanyplasticproducts,butit’salsoknowntoleachintofoodsstoredinorservedfromthem.Soforthesakeofyourhealth,thinkglass.Features/Brands: Fortunately, in today’s culinarymarketplace, you’ll findmany,many acceptable
glassandPyrexsubstitutesforplasticbowls,containers,servingpieces,andmeasuringcups.They’replentifulonlineandthrougheverystorethatsellskitchenitems.Startwithatleastonesmallbowlforwhiskingsauces,onemedium-sizebowlformixingsalads,andonelargebowlformixingbigbatches.
StonewareorCeramic-CoatedKettlesandFryingPans
Becauserecipesinthisbooksometimesinvolvelightblanchingandsteaming,youneedtoinvestincookware that won’t interfere with any nutritional value. I recommend stoneware kettles and fryingpansbecausethey’recreatedfromclayandotherqualitymaterialsfiredatextremelyhightemperatures.Theywon’tnegatethenutritiousbenefitsofanorganicdishbyleachingtoxins.Otheroptionsincludecast-iron or stainless-steel items firedwith an enamel or a porcelain coating. It seals the underlyingmetalfromanypotentialleaching.Features/Brands:Therearemanysuitablestonewarecookwarebrandsonthemarket.Asforenamel-
coatedcookware,IpreferLeCreuset’sextensivelineofstainless-steelandcast-ironproducts.Whateveryou buy,make sure that the cooking surface isn’t coveredwithTeflon or another synthetic nonstickcoating.Youwantyourfoodtotouchonlystonewareoraporcelaincoating.
Mandoline
Mandoline slicers are great options for creating squash pasta, lasagna, marinated vegetables, andother raw-food dishes. These stand-alone devices make cutting uniform slices simple and fast.Mandolinesworkbysliding the fruitorvegetableovera razor-sharpblade thatcanbeadjusted frompaper-thin to 1-inch widths. Most mandolines come with julienne-cut and other blade options forvaryingwidthsandshapes.Features/Brands:Mandolinesareavailableatallpricesandretailoutlets,undermanybrandnames.I
recommendeither theChoisonsV-Slicer(byTribestlife),whichstandssturdilyuprightonthekitchencounter,ortheOXOGoodGripsMandoline.Ithasarotatingbladeattachmentthatcanbeveryuseful.Bothmodelscanbepurchasedwithceramicblades,whichnotonlyglidethroughthefoodeffortlesslybutalsowon’ttaintitintheprocess.
SantokuKnife
A Japanese invention, the Santoku knife is ideally suited for transitioning to a plant-based dietbecauseit’ssharpandeasytomanipulate.Itscharacteristicfeaturesincludeashorter,thinner,straighterblade and less-pointed tip than anAmerican chef’s knife. Small notches or scallops along the edgeenable air to enter between the blade and the fruit or vegetable,which allows for quicker choppingactionandacleaner,safercut.Brands/Features: There are many brands and styles of Santoku knives available both online and
throughyourfavoritekitchenstore.Irecommendaceramicbladebecauseithelpspreventoxidationoffruitsandvegetables.Italsoholdsitssharpnesslongerthanastainless-steelblade.TheSantokuknivesIfindveryeasytousearefromChoisonsandGlobal.Whateveryoupurchase,lookforaknifewitha6-to8-inchblade.
WoodenCuttingBoardsandBowls
Naturalwoodencuttingboardsareimportantforhands-onuseincreatingtherecipesinthisbook.Foracleanandhealthyworkplace,Irecommendproductsmadeof“sustainable”orrenewablewoodssuchas bamboo, acacia, or olive,which also aren’t coatedwith a sealant.Wooden cutting boards can beeasilycleanedwithhydrogenperoxidetokeepthemfreeofbacteriaandthencoatedwithalittlefreshoiltomaintainthewood.Thesenaturalmaterialswon’taffectyourfoodinanyinorganicway.
Features/Brands:Sustainable-woodcuttingboards andbowls are readily available inmostkitchenandotherretailstores.
APPENDIXII
APPENDIXIII
Biographies
Whileworkingonthismanuscript,Ihadthegreathonortointerviewandconsultwithdoctorswhoare pioneering the field of integrativemedicine in their own areas of expertise. These experts havecommitted to partneringwith their clients to help themheal naturallywhenever possible.They haveencouragedandempoweredmanyontheirpathstototalwellnessandbringawealthofknowledgetothisworkthroughtheirongoingresearchandclinicalpractices.Theinsightstheyhavesharedwithmeare woven throughout this book to best assist you in putting their practical knowledge to work inspecifiedareasofhealing.Thesedoctorstooktheir timebetweenpatientsandeducatingtheirpeers,oftenintheweehoursof
themorning,becauseoftheirpassionatepurposetohelpgetthisinformationouttoempowerthosewhocanuseittomovetheirhealthforwardinapositivedirection.Wehaveprofiled thesededicatedprofessionalssoyoumayfurtherconnect to theirwork
and take the next steps to finding your own perfect health. Personally, I’d like to add that I havesearchedtheglobeoverforexpertstocontributeinthesefields,andIcansaywithcertaintythatthesedoctorshavestoodoutheadandshouldersabovetherestthroughtheirworkandtheresultstheyhaveachieved;their timewasinvaluabletothemakingofthisbook,andthroughthemmyownhealthhascatapulted.Tohearthefullinterviews,pleasevisitwww.jennyrosslivingfoods.com.
Dr.DanielAmen
DanielG.Amen,M.D.,ismedicaldirectoroftheAmenClinics,Inc.,aCostaMesa,California–basednetwork of treatment facilities for a wide range of addictive, emotional, and behavioral issues. Apioneering advocate of brain imaging and natural, brain-oriented approaches, Dr. Amen is aDistinguished Fellow of the American Psychiatric Association; an assistant clinical professor ofpsychiatry and human behavior at the University of California, Irvine School ofMedicine; and theauthorofnumerouspeer-reviewedarticlesandbooks,includingthreeNewYorkTimesbestsellers.Amenhasalsoproducedandstarredinfivepublictelevisionprogramsaboutthebrain.
Dr.GabrielCousens
GabrielCousens,M.D.,M.D.(H),andD.D.,isaleadinglive-foodandspiritualnutritionexpert.ThefoundingdirectoroftheTreeofLifeRejuvenationCenter,he’sabest-sellingauthorofnumerousbooks,includingThere IsaCure forDiabetes.Besidesearningamedicaldegree fromColumbiaUniversityMedical School with residency training in psychiatry, Dr. Cousens also holds divinity and holisticmedicaldegrees.He’sarecognizedhomeopath,acupuncturist,andDiplomatepractitionerofAyurveda,the Hindu traditional medicine. Dr. Cousens’s alternative-health endeavors have earned him variousrecognitions,includingthatofthe“fastingguru”and“detoxificationexpert”bytheNewYorkTimes.
Dr.CaldwellEsselstyn
Aworld-renownedendocrineandbreastdiseasesurgeon,CaldwellB.Esselstyn,Jr.,M.D.,isalsoaprolific researcher whose work has solidified the link between diet and disease. His 20-yeargroundbreaking nutritional study is featured in Forks Over Knives, a documentary exploring howdegenerative diseases can be controlled or even reversedwith awhole-foods diet.Dr. Esselstyn is aconsultantstaffphysicianwiththeClevelandClinic,wherehe’sbeenaffiliatedsince1968.Theauthorofmorethan150scientificpublications,he’stherecipientofmanyhonors,includingthefirstBenjaminSpockAwardforCompassioninMedicine.
Dr.RobertMorse
Aboard-certifiedandaccreditednaturopathicphysician,RobertS.Morse,N.D.,D.Sc.,I.D.,M.H.,isalsotrainedasabiochemistandmasterherbalist.Aprolificauthorandlecturer,Dr.Morsehas taughtcountlessphysiciansandotherhealth-careprofessionalsaboutthebenefitsofdetoxificationandcellularregenerationand their role inhealing.Hehasalso treated thousandsofpeoplewithvariedconditionsusing the principles and steps now recorded in The Detox Miracle Sourcebook. Certified by theAmerican NaturopathicMedical Certification and Accreditation Board, Dr.Morse is the founder ofGod’sHerbsBotanicalCompanyinPortCharlotte,Florida.
Dr.MichaelShannon
Michael W. Shannon began practicing in California’s Saddleback Valley in l973, originally inMissionViejo,andsince1996hasbeenintheLagunaHillsofficeofSeaViewPediatrics.AgraduateofNorthwesternUniversityMedicalSchool,withresidencytrainingatChildren’sHospitalLosAngeles,Dr.Shannonhasaspecial interest ininfantandtoddlergrowthanddevelopmentaswellasfirst-childparenting.“Mybasicphilosophyaboutchildren,”hesays,“is thatwemust listen towhat theytellusfromtheirfirstsoundandfacilitatetheirdevelopmentofself,beginningatbirth.”
METRICCONVERSIONCHART
TherecipesinthisbookusethestandardUnitedStatesmethodformeasuringliquidanddryorsolidingredients(teaspoons,tablespoons,andcups).ThefollowingchartsareprovidedtohelpcooksoutsidetheU.S.successfullyusetheserecipes.Allequivalentsareapproximate.
StandardCup
FinePowder(e.g.,flour)
Grain(e.g.,rice)
Granular(e.g.,sugar)
LiquidSolids
(e.g.,butter)
Liquid(e.g.,milk)
1 140g 150g 190g 200g 240ml
¾ 105g 113g 143g 150g 180ml
⅔ 93g 100g 125g 133g 160ml
½ 70g 75g 95g 100g 120ml
⅓ 47g 50g 63g 67g 80ml
¼ 35g 38g 48g 50g 60ml
⅛ 18g 19g 24g 25g 30ml
UsefulEquivalentsforLiquidIngredientsbyVolume
¼tsp 1ml
½tsp 2ml
1tsp 5ml
3tsp 1tbsp ½floz 15ml
2tbsp ⅛cup 1floz 30ml
4tbsp ¼cup 2floz 60ml
5⅓tbsp ⅓cup 3floz 80ml
8tbsp ½cup 4floz 120ml
10⅔tbsp ⅔cup 5floz 160ml
12tbsp ¾cup 6floz 180ml
16tbsp 1cup 8floz 240ml
1pt 2cups 16floz 480ml
1qt 4cups 32floz 960ml
33floz 1000ml 1l
UsefulEquivalentsforDryIngredientsbyWeight
(Toconvertouncestograms,multiplythenumberofouncesby30.)
1oz 1/16lb 30g
4oz ¼lb 120g
8oz ½lb 240g
12oz ¾lb 360g
16oz 1lb 480g
UsefulEquivalentsforCooking/OvenTemperatures
Process Fahrenheit Celsius GasMark
FreezeWater 32°F 0°C
RoomTemperature 68°F 20°C
BoilWater 212°F 100°C
325°F 160°C 3
350°F 180°C 4
Bake375°F 190°C 5
400°F 200°C 6
425°F 220°C 7
450°F 230°C 8
Broil Grill
UsefulEquivalentsforLength
(Toconvertinchestocentimeters,multiplythenumberofinchesby2.5.)
1in 2.5cm
6in ½ft 15cm
12in 1ft 30cm
36in 3ft 1yd 90cm
40in 100cm 1m
RECIPEINDEX
7ChakraTapasPlatterAlmondFigSpreadAlmondShortcutMilkAncientGrainBlueberryTartsAntioxidantTonicAvocado“Omega”WrapAvocadoCitrusDressingBabyKaleSaladwithSpanishGardenDressingBalanceMeTonicBalanceSmoothieBalancedTrailMixBasicFlaxWrapsBasicPestoBBQBlendBerryRegeneratorSmoothieBlueberryNo-BakeCoconutCookiesBrainpowerSmoothieBrazilNutMilkShakeBroccoliFusionBruschettaBowlButternutSquashandSweetOnionCrackersCabbageCupswithCauliflowerPureeCacaoHazelnutFudgeCacaoPumpkinSeedBarsCantaloupeandWhiteChiaTonicCauliflowerSoupCherryTomatoTapasChiaBuckwheatBreadChocolateBerryTrifleChocolateCheesecakeChocolateFrostingDropsChocolateMiniHeartsCinnamonTortesCitrusAvocadoBarsCreativeCrunchyGranolaCurryBlendCurryMarinadeCurry-MarinatedAsianBroccoliDownSouthGreensDulcedeLechePineappleEarthSoupEggplantSpearsFamilyFiveSmoothie
FermentedSauerkrautFlaxQuinoaCrackersFruitMagicFusionPastaGardenGazpachoGarlickyKaleCrispsGingerJuiceCocktailGoodHealthGreenJuiceGorillaBowlGreenAppleSaladGreenieSaladHeartCakesHoneydewPiePopsImmunityBowlItalianBlendJenny’sDessertBlendKiwiandGojiBerrySaladLiveChoppedVeggieSaladLongevityWrapLovingLotusSoupMineralMushroomStewMixed-BerryCoconutJubileeMorningBlissBarsMoxieBarsMustardSaladNopalitosSaladNoriRollswithTahiniCrèmeNutButterBitesPearBerrySaladPomegranateParfaitsPumpkinandQuinoaFalafelPumpkinSeedCheesePumpkinSeedKaleCrispsQuinoaTabboulehRainbowSproutSaladRainbowWrapsRazzamatazzPieRedWalnutandDateSnacksRegenerationSaladSandwichRolledSquashSnacksRolledStreetTacosRootVegetableSouffléSassyStrawberryShakeSavoryGarlicGreensSpanishBlendSpicyPestoKaleSaladSpicyTomatilloSoup
SpiritofFireSoupSpirulinaShakeStuffedSun-DriedTomatoesSupergreenSmoothieSuperfoodsYogurtSweetAlmondSoupTangerineBeetSlawThaiLimeWrapsThree-BerrySaladTomatoStackswithSpinachPestoFillingTossedMarinatedBroccoliBowlVegetableQuicheWalnutButterDessertBarsWarriorMylkWhiteCacaoCookiesYamChipsYamCurryBiryani
ABOUTTHEAUTHOR
Jenny Ross, the owner and executive chef of the living-foods restaurant chain 118 Degrees, inOrange County, California, has been a pioneering spirit of the raw-foods movement since 2000,beginningwithher firstLosAngeles café.Herunique creations as a chefhave captivated customersnationwide,andherproductlineisavailableinhealthfoodstoresthroughoutthecountry.Jenny works with clients of all backgrounds, motivating them toward more vibrant health while
teaching them about the healing power of living foods. Her award-winning cuisine has drawn acelebrityclientele toherrestaurantandhasbeenapositivecatalystforchangingmanylives.Sheisamind-bodypractitionerwithadegreeinholisticnutrition.Usingfoodasahealingforceisthebasisofherwork,herbusiness,andherlife.Websites:www.jennyrosslivingfoods.com;www.118degrees.com;www.lemondropjuice.com
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