fallmenuplanner_week2

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Menu Planner 1


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Menu Planner 2

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion orprocedure described hereafter lies not with the authors, publisher or distributors of

this book. This book is not intended as medical or health advice. We recommend

consulting with a licensed health professional before changing your diet or starting

an exercise program.

Except for personal use, no part of this publication may be reproduced or

distributed, in any form or by any means, electronic, mechanical, photocopying, or

otherwise, without prior written permission from the publisher.

If you enjoy the information in this program, The Raw Divas would like to

encourage you to show your support by sharing your testimonial with us, sharing

our website with your friends and family, signing up to our free newsletter, or

supporting our continued work by considering our other programs and products.

Copyright 2007 by Tera Warner & Amy De Wolfe

The Body Enlightenment System is a trademark ofThe Raw Divas.

All rights reserved.

Published by:

2710 Thomes Ave.

Suite 246

Cheyenne, WY 82001

www.therawdivas.com


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Menu Planner 3

Week 2 Notes

The first week in our program is the hardest. The meal plans in week 1 weredesigned to allow for a time of cleansing, and to help you make the switch to alow-fat, raw-food diet.

This week, we start to include a little more fat in some of the recipes, while stillkeeping the overall diet low in fat. We include fat in three recipes this week (all ofwhich are dinner recipes).

If youve followed the first week of menu plans, you should have an easier timewith week 2. Your body will be more used to the diet at this point.

Its important to note that youre still in the phase of cleansing and detoxification.It takes more than one week to undo the damage done by years of eating aStandard American Diet, so you cannot expect to feel 100% better immediately.

By the end of week 2, you should already start seeing some great improvementsin the way you feel and look.

Stick with it! By the end of the 30 days, youll look back and think to yourself thatit was well worth all the effort!

Three Tips for Following Through

1. Dont let doubt and fear overcome you. As you go through thisprogram, its perfectly normal to experience fear and doubt. Maybe thisisnt the right thing for me, or I dont think I can eat like this for the rest ofmy life, or This diet is too difficult to follow sociallyall of thesethoughts, and more, may have crept into your mind.

Dont let these thoughts stop you from giving this program a try.Remember: we all have these thoughts whenever we do something new

and step out of our comfort zone. Its part of what we learned early on inchildhooda protection mechanism that served us well at that time, butdoesnt always serve us as adults.

As you cleanse the physical body with a pure diet and lots of exercise,your mind will also cleanse itself by releasingnegative thoughts. Insteadof letting these thoughts stop you, remember that even the great leadersof history have had thoughts of fear and doubt, but they simply didnt letthose thoughts prevent them from doing what they needed to do.


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Menu Planner 4

Connect with your Success Buddy, and discuss whatever issue you mayhave. Make sure your buddy is supporting you in the process.

2. Not being perfect is not an excuse to quit. If, for whatever reason, youhave not been able to follow the diet 100%, dont make this your excuse toquit entirely. Just because youve had difficulties, and perhaps eatensomething that wasnt allowed, that doesnt mean the entire program isover for you.

In fact, this is a chance to learn from the process and get right back ontrack. You dont have to be perfect to succeed in this program. Just do thebest you can, and see every day as an opportunity to do better.

3. Dont be a prisoner of the menu planner. Its possible that you may notbe able to find all of the ingredients in time, or that some of your fruit isntripe enough to make a particular recipe. Dont let these difficulties stopyou. You can always replace a certain recipe with another. Most recipesare interchangeable. The only thing to watch for is having meals thatcontain fat more often than is recommended in the menu planner.

The Afternoon Snack

As you can see in the planner for this week, we include a space for an afternoonsnack. However, its perfectly fine to eat snacks at other times of the day.

If your focus is on weight loss, your snack could be composed of low-caloriefruits, such as apples and pears, or vegetables, such as cherry tomatoes, sliced

red bell pepper, celery, etc.

If you are not looking to lose weight, or if you have difficulty consuming thequantities recommended at each meal, you can either save some of your meal tofinish later or prepare yourself a smoothie (fruit or green). Or, have a snack ofbananas.


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Menu Planner 5

What to Expect Next

Understanding Calories

Youll notice in this menu planner that weve shown you how many calories eachmeal contains. Thats just to give you an idea of how much food you need to eateach day.

While you shouldnt start counting calories, its important to understand a fewthings about the raw food diet.

Fruits and vegetables have a high nutrient density, which means that they

contain more nutrients per calorie than any other food.

However, fruits and vegetables have a low caloric density, which means that theycontain fewer calories per pound of food than other foods.

The big mistake of most raw food diets is that they dont teach you how to eatenough fruits and vegetables to meet your needs (without relying on hugequantities of fat).

Weve done some research, and weve found that most raw-foodists get about65% of their daily calories from fat. That is 25% more than the average amount in

the Standard American Diet, which is already too high.

In this 30-day program, weve kept the overall fat content of the diet below 10%.This will allow for maximum detoxification and rejuvenation.

After the 30 days, we suggest that you still keep the fat content of your diet atless than 10-15% of total calories.

This is the healthiest way to eat raw, as Ive explained extensively in my booksand articles.

How Many Calories Do You Need?

Calories are just a measure of energy. They indicate how much energy isavailable from the food. Calories come from only three nutrients:

- Carbohydrates and sugar- Protein- Fat


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Menu Planner 6

You can use the following list to roughly evaluate how many calories you need.There are three types of caloric needs:

Basic Caloric Requirements This is the number of calories that your body

needs each day, even if all you do is watch TV. If you eat less than this numberof calories, your body will turn to its own fat reserves for calories. I will show youhow to properly determine this number while still allowing for some fat-burning tooccur.

Daily Activities This is the number of calories you will expend or burn in yourdaily activities, such as cleaning, walking to work, running errands, etc.

Fitness Activities This is the number of calories you will expend or burn inyour daily fitness activities.

Basic Caloric Requirements

There is a minimum number of calories that you should never go under, even ifyoure on a program for releasing weight. This is the number of calories yourbody needs daily, no matter what.

Here is how you calculate it:

YOUR TARGET WEIGHT IN POUNDS X 10 = BASIC CALORIC REQUIREMENTS

For example:

If your target weight is 130 pounds, you multiply that by 10, which equals 1300calories. This would be your required daily minimum, even on a weight lossprogram.


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Menu Planner 7

Daily Activities & Fitness Activities

This will vary for each person. Someone with sedentary work like mine (on thecomputer) will use fewer calories than someone who walks a lot each day (suchas a postal worker).

Fitness activities depend on what you choose to do, and on your overall fitnesslevel.

For example:

Brisk walk (fast) 30 minutes: 150 calories

Jogging (regular pace) 30 minutes: 300 calories

Biking (fairly fast) 30 minutes: 275 calories

So, without going into the details of every fitness activity, Im going to give you avery rough (but fairly accurate) guideline of how many calories most peoplerequire each day.

Moderately Active refers to the kind of fitness activities included in our program,as well as walking during the day and running errands (i.e., not being completelysedentary).

Fit & Active refers to someone who is already fit (has some muscle mass) andexercises vigorously at least 3 to 5 hours per week.

Training Athletes are people doing a more intensive form of training, such astraining for a marathon or seriously increasing muscle mass through weightlifting.

As you can see from the following table, vegetables have a very low caloricdensity. Fruits contain enough calories, but youll understand why you have to

eat a fair amount. The raw foods richest in calories are fatty foods. However, itseasy to eat too many of them, thereby including too much fat in the diet.

As we progress in this program, you will receive guidelines on how to determinehow much fat to eat every day.


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Menu Planner 8

Average Number of Calories Required Per Day

Daily Diet for Weight Loss (Woman) 1200-1600 calories

Daily Diet for Weight Loss (Man) 1500-1800 calories

Normal Diet for Woman (Moderately Active) 1800-2000 calories

Normal Diet for Man (Moderately Active) 2000-2200 calories

Normal Diet for Woman (Fit & Active) 2500 calories

Normal Diet for Man (Fit & Active) 3000 to 3500 calories

Normal Diet for Training Athletes or Body-Builders

3500 to 5000 calories or more

Now, to give you an idea of how much raw food you will need to eat, heres the caloric contentof common fruits and vegetables.

Average Caloric Content of Fruits and Vegetables

Medium-sized banana 105 calories

Very large banana 135 calories

1 sweet mango (approx. 1 cup of fruit) 100 calories

1 apple (medium size) 75 calories

1 pear (small, 3 per pound) 80 calories

1 orange (navel, medium) 80 calories

Watermelon, 1 wedge (half a pound) 85 calories

honeydew melon (1 pound) 180 calories

1 cup strawberries 50 calories1 cup blueberries 80 calories

1 peach (medium size) 60 calories

Vegetables

Cherry tomatoes, 1 cup 30 calories

1 tomato (medium size) 25 calories

1 head romaine lettuce (1 pound) 75 calories

1 carrot (medium size) 25 calories

3 cups mixed salad greens 27 calories

Fatty Foods

1 avocado (Hass) 300 calories1 tablespoon olive oil 120 calories

1 tablespoon almond butter 100 calories

1 ounce of almonds (about 22 almonds) 120 calories

1 ounce of cashews (about 18 cashews) 160 calories

1 ounce of walnuts (about 14 halves) 185 calories

1 ounce of macadamia nuts (about 11 nuts) 205 calories


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Menu Planner 9

Meal Planners

Week 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

BreakfastMono-Melon

Bliss

BananaBlueberry

Brew

Mango GreenSmoothie

Best FruitSmoothie

Ever

Mono-MelonBliss

AbsolutePersimmon

Soup

LunchBanana

Sandwich

Pick-Me-UpGreen

Smoothie

BananaSandwich

Pick-Me-UpGreen

Smoothie 2

FredsMoms Salad

GreenRevolutionSmoothie

Dinner

Enjoy asManyGreen

Smoothiesas You

Would LikeToday! Salad with

Avocado

Dressing

Tomato-Celery Soup

Salad withNon-FatDressing

Salad withTahini

Dressing

GazpachoSoup

Salad withNon-FatDressing

GreenSmoothie

Night

Nori Rolls

Indicates a recipe where an ingredient must be soaked in advance


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Menu Planner 10

Shopping List

Week 2 Shopping List For one person

Fruits:

Bananas 35 or morePears 5Blueberries 3 packs frozen or 4-5 pints freshHoneydew Melon 2 medium to large melonsMangos 17 medium to large

Apples 2 poundsJuicing oranges 8Navel oranges 4-5 large orangesPineapple 1 golden or smallPapaya 1 large or 2-3 smallPersimmons 3Lime 3Lemons 2

*NOTE: If you cannot find this many mangos, get extra bananas. Replace onemango with 1 banana.

If youre a man, or you do not want to lose weight, increase the quantities of fruitto purchase by about 20-30%; or, go a second time to the store to get extras.

Vegetables

Avocado 1 medium HassTomatoes 10 medium-sizeCucumbers 3 (for snacking)Cherry Tomatoes 2 pintsRed bell pepper 1

Cilantro or dill (fresh) 2 bunchesCilantro 1 bunchParsley 2 large bunchesRed onion 1 small onionZucchini 3 medium onesMixed greens 1 bag or 200 grams.Green onions 1 bunchKale 2 large bunches or 3 medium-sizedSwiss Chard 1 bunch


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Menu Planner 11

Celery 2 headsCarrots 5-pound bagBeet 2 beetsRomaine Lettuce 2 large headsBaby Spinach 1 bag or approx. 200 gramsSunflower Sprouts As many as you like

Sprouts of Your Choice As many as you like

Extras on Hand:

Make sure you have these on hand:

Fresh garlicSmall jar of raw tahini (white sesame butter)

Almonds: about 1 cup of dry almonds

Sun-dried tomatoes: 1 bag (no salt)Nori Sheets (1 pack)

Replacements:

Weve done our best to create menu plans based on foods that are in seasonand that are generally available in North America and Europe. However, it isimpossible to predict the availability of fresh fruits and vegetables for everyonedoing the program. For this reason, weve occasionally included alternaterecipes. If you feel the menu plan doesnt work for you, please let us know, and

well do our best to give you suggestions for alternative recipes.

Remember, it is not necessary to follow the recipes 100%. You can alwaysreplace a mango with a banana, an apple with a pear, an orange with a papaya,and so on.

You can also replace one type of greens with another. For example, replace kalewith romaine, lettuce, or spinach.


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Menu Planner 12

Day 8

Detox Day!

Today is a day of cleansing and rejuvenation. If you recall, the first day of the 30-Day Program was a fasting day. What youll be doing once a week, now, ishaving a day of lighter eating. Not exactly a fast, but a day where you give yourbody a digestive break.

Today, its an all green smoothie day.

The meals allowed are:

- Green smoothies- Fresh fruit

You may have any kind of green smoothie that you like, at any time of the day(but try to avoid eating after 7 p.m.).

If you dont feel satisfied enough with the green smoothies, you may have freshfruit as a snack.

Smoothie #1: Banana Blueberry BrewTotal Calories: 450

Ingredients:1 cup water3 bananas1 cup frozen blueberries (or fresh)1 big handful of parsley2 leaves of kale

Directions:Blend water with bananas first, and add greens progressively and blend untilsmooth. Use more or less water to reach desired consistency.


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Menu Planner 13

Smoothie #2: Papaya PuddingTotal Calories: 320

Ingredients:2 cups papaya2 oranges3 dates3 cups of spinach, or other greens of your choice

Directions:

Blend in papaya and oranges together until the mixture is liquid. Add in the otheringredients and blend until thick.

Smoothie #3: Green Revolution SmoothieTotal Calories: 475

Ingredients:1 cup water4 medium-sized bananas1 handful chard leaves

5-6 medium-sized black kale leaves, or 2-3 large leaves*

Directions:Blend all ingredients together until smooth.

*If black kale is not available, use standard green kale or romaine lettuce. Blackkale is also called dinosaur kale.


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Menu Planner 14

Day 9

Morning Meal

Mono Melon BlissTotal Calories: 200-400 (depending on size and sweetness of melon)

Ingredients:1 melon of your choice (honeydew is best)

Directions:Cut a medium-sized melon, remove seeds and peel. Cut into pieces.

NOTE:Alternatively, you can choose another kind of fruit for this meal.

Lunch

Banana SandwichTotal Calories: 400 to 600 (100 calories per medium banana)

Ingredients:

4-6 ripe bananas4-6 large romaine lettuce leaves

Directions:Wrap bananas inside lettuce leaves, and eat as a sandwich. Try adding sproutsof your choice for texture and an added kick of protein & nutrients!

DinnerEntre

If you havent had a snack of fruit or smoothie in the afternoon, start this meal byeating one of those two things. Examples:

Make a smoothie by blending 2-5 mangos or oranges, orSimply eat 2-5 pieces of fresh fruit of your choice.

After having enjoyed that fresh fruit or smoothie, you can wait 15-30 minutes tohave the second part of the meal.


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Menu Planner 15

Salad with Avocado DressingDressingTotal Calories: 200-500Calories from Fat: 130-150

Ingredients:1 pint (about 2 cups) cherry tomatoes (or 2 medium-sizedtomatoes) medium-sized avocado1 Tbs. lime juice1 cup fresh dill, cilantro, or parsley

Directions:Blend all ingredients together, in the order listed, until smooth.

SaladTotal Calories: 120

Ingredients:3-4 cups (or more) mixed baby greensLarge handful sunflower sprouts2-3 green onions, chopped1 cucumber or 1 tomato, diced1 orange, quartered

Directions:Toss salad ingredients together, and use as much dressing as desired. Tryadding sprouts of your choice for texture and an added kick of protein &nutrients!


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Menu Planner 16

Day 10

Morning Meal

Banana Blueberry BrewTotal Calories: 450Ingredients:

1 cup water3 bananas1 cup frozen blueberries (or fresh)1 big handful of parsley2 leaves of kale

Directions:Blend water with bananas first, and add greens progressively and blend untilsmooth. Use more or less water to reach desired consistency.

Lunch

Pick-Me-Up Green SmoothieTotal Calories: 500

Ingredients:

1 cup water2 bananas2 peaches, or 1 mango

1 apple2 ribs of celery, chopped2-3 cups spinach

Directions:Blend all ingredients and enjoy!


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Menu Planner 17

Dinner

Tomato-Celery SoupTotal Calories: 115

This soup is really simple to makeyoull be surprised!

Ingredients:3 medium-sized tomatoes6 celery stalksLime juice to taste (optional)

Directions:Blend tomatoes, and add celery stalks progressively. Leave this soup slightlychunky. (In this recipe, the ratio is 2 celery stalks for every tomato.) Try adding

sprouts of your choice for texture and an added kick of protein & nutrients!

Salad with Non-Fat DressingBlueberry DressingTotal Calories: 175

Ingredients:1 cups blueberries (you can use frozen)2 dates, pitted

1 Tbs. lime juice1 Tbs. lemon juice

Directions:

Blend all ingredients, and enjoy over your salad!

SaladTotal Calories: 100-120

Ingredients:

1 cup grated carrot

1 cup grated beet head of lettuce

Directions:Chop washed and dried lettuce, and mix in other ingredients. Add dressing totaste. Try adding sprouts of your choice for texture and an added kick of protein& nutrients!


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Menu Planner 18

Day 11

Morning Meal

Mango Green SmoothieTotal Calories: 450

Ingredients:1 cup water (or more if necessary)4 mangoes (about 4 cups of fruit)1 cups parsley1 cup romaine lettuce

Directions:Blend all ingredients in order listed until smooth.

Lunch

Banana SandwichTotal Calories: 400 to 600 (100 calories per medium banana)

Ingredients:4-6 ripe bananas4-6 large romaine lettuce leaves

Directions:Wrap bananas inside lettuce leaves, and eat as a sandwich. Try adding sproutsof your choice for texture and an added kick of protein & nutrients!


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Menu Planner 19

DinnerEntre

If you havent had a snack of fruit or smoothie in the afternoon, start this meal by

eating one of those two things. Examples:

Make a smoothie by blending 2-5 mangos or oranges, orSimply eat 2-5 pieces of fresh fruit of your choice.

After having enjoyed that fresh fruit or smoothie, you can wait 15-30 minutes tohave the second part of the meal.

Salad with Tahini DressingDressingTotal Calories: 300-375 (if blueberries are used)Calories from Fat: 200

Ingredients:1 pint (about 2 cups) cherry tomatoes (or 2 medium-sizedtomatoes)1 cup blueberries (optional)3 Tbs. tahini (may be replaced by almond butter)1 Tbs. lemon juice1 cup fresh dill, cilantro, or parsley (or 1 Tbs. dried dill)



Ingredients:

3-4 cups (or more) mixed baby greens2-3 green onions, chopped

1 cucumber or 1 tomato, diced1 cup blueberries (optionaldo not use if you putblueberries in dressing)

Directions:Toss all salad ingredients together, and add as much dressing as desired. Tryadding sprouts of your choice for texture and an added kick of protein &nutrients!


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Menu Planner 20

Day 12

Morning Meal

Best Fruit Smoothie EverTotal Calories: 400

Ingredients:3 cups mango1 cups papaya (or, fresh or frozen berries of your choice)1-2 cups greens of your choice (optional)

Optional: throw in a banana or two for extra calories.

Directions:

Blend all ingredients with enough water to reach desired consistency. If you wantto experience a pure fruit smoothie, skip the greens. If you want a light greensmoothie taste, add in 1 or 2 cups of greens, such as parsley, spinach, or lettuce.

Lunch

Pick-Me-Up Green Smoothie 2Total Calories: 600-650

Ingredients:1 cup water3 bananas1 pear1 cup of mango

2 ribs of celery, chopped2-3 cups of spinachDirections:Blend all ingredients and enjoy!


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Menu Planner 21

Dinner

Gazpacho SoupTotal Calories: 250

Ingredients:2 cups tomatoes cup pineapple1 cup cucumbers1 medium red bell pepper, seeded and diced1 garlic clove2 Tbs. lime juice23 cup fresh dill or cilantro23 cup fresh parsley1 Tbs. large date

Directions:

Blend all ingredients together. Before serving, add to the mixture:

1 cup cherry tomatoes, sliced in two1 cup peeled cucumbers, diced finely.

Salad with Non-Fat DressingBlueberry DressingTotal Calories: 175

Ingredients:1 cups blueberries (you can use frozen)2 dates, pitted1 Tbs. lime juice1 Tbs. lemon juice

Directions:Blend all ingredients, and enjoy over your salad!


Ingredients:

1 cup grated carrot1 cup grated beet head of lettuce

Directions:Chop washed and dried lettuce, and mix in other ingredients. Add dressing totaste. Try adding sprouts of your choice for texture and an added kick of protein& nutrients!


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Menu Planner 22

Day 13

Morning Meal

Mono Melon BlissTotal Calories: 200-400 (depending on size and sweetness of melon)

Ingredients:1 melon of your choice (honeydew is best)

Directions:Cut a medium-sized melon, remove seeds and peel. Cut into pieces.

NOTE:Alternatively, you can choose another kind of fruit for this meal.

Lunch

Freds Moms SaladTotal Calories: 400-550

Ingredients:3 mangos, peeled, seeded, and chopped2 tomatoes, diced1 handful cilantro, chopped small sweet red onion, chopped

Directions:Mix all ingredients together in a bowl, and enjoy this unusual combo! Try addingsprouts of your choice for texture and an added kick of protein & nutrients!


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Menu Planner 23

Dinner

Green Smoothie Night!

Tonight is a green smoothie night! Make it a party! You may make any greensmoothie of your choice, and enjoy as much or as often as youd like. Wesuggest the following:

Banana Blueberry BrewTotal Calories: 450Ingredients:

1 cup water3 bananas1 cup frozen blueberries (or fresh)

1 big handful of parsley2 leaves of kale

Directions:

Blend water with bananas first, and add greens progressively and blend untilsmooth. Use more or less water to reach desired consistency.


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Menu Planner 24

Day 14

NOTE: For tonights recipe, you need to have soaked almonds handy. Pleaseread the directions ahead of time. We suggest that you soak the almonds in themorning, so that theyll be ready for tonights meal.

Morning Meal

Absolute Persimmon SoupTotal Calories: 650

This dish will blow your mind!

Ingredients:2 cups freshly-squeezed orange juice2 cups persimmon flesh2 cups persimmon, diced

Directions:

Blend the orange juice with 2 cups of persimmon flesh. Pour mixture into a bowland add it the diced persimmon. If desired, decorate with slices of lime.

NOTE: If you cannot finish this dish, keep the leftovers for your afternoon snack.

LunchGreen Revolution SmoothieTotal Calories: 475

Ingredients:1 cup water

4 medium-sized bananas1 handful chard leaves5-6 medium-sized black kale leaves, or 2-3 large leaves*


*If black kale is not available, use standard green kale or romaine lettuce. Blackkale is also called dinosaur kale.


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Menu Planner 25

Dinner

Tonight features a very special recipe that I love to prepare on special occasions.It tastes better than real sushi with rice!

The recipe makes enough for 3 or 4 people. (I figured you might want to share!)However, remember that your portion is about a third of the recipe.

Nori RollsServes 3

Total Calories: Approximately 500-600 per personCalories from Fat: 300

Make this first:

ALMOND CARROT PT

Ingredients & Directions:

For the basic recipe (double or triple the recipe according to your needs):

1 cup almonds, dry*2-4 medium carrots

The almonds should be soaked 8 hours in water, or overnight. After that, youll

homogenize the carrots and almonds to create a pt. The best way to do this isto use a Champion juicer or Green Life juicer (or other similar juicer) with theblank plate on. Alternate between carrots and almonds. You may also use a foodprocessor, or even a blender (more difficult). The idea is to achieve a nice ptconsistency.

* Soak them 8 hours in advance

Note: The more carrots you use, the more juicy (and less fatty) the pt willbe. The more almonds you use, the more fatty and rich it will be. It depends onyour preference.

When you have the pt ready, add to it:

1 lemon (juice of)3-5 green onions, chopped fine


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Menu Planner 26

THE VEGGIES AND CONDIMENTS

What youll do in the next step is assemble your sushi. But first you want topreparein separate bowlseverything that will go in it. So, you already haveyour pt prepared and mixed in a bowl.

Heres what I recommend that you prepare in the other bowls:

- Grated zucchini, about 3-4 cups- Sprouts (alfalfa, clover, etc.) or lettuce, 3-4 cups- Sun-dried tomatoes, a big handful (about cup), soaked*- Bowl of water

*Let the sun-dried tomatoes soak for about one hour. If youre in a hurry, simplysoak them in boiling water for 5 minutes. (Just bring the water to boil, turn off theheat, and throw in the sun-dried tomatoes.)

ASSEMBLING THE SUSHI

Set up your working space with a cutting board facing you and all the bowlswithin easy access. On a dry board, place one sheet of nori* horizontally.

- Scoop a couple of spoonfuls of pt onto the nori sheet. Spread evenly.(Do not put too much pt. Just a nice, thin spread)

- Add a thin layer of grated zucchini.- Add a little bit of sprouts, or lettuce.

- Add few pieces of sun-dried tomatoes (soaked).

Now, roll the sushi like a cigar. To seal the sushi, put a little water on the edgebefore you finish rolling it. Cut into small, bit-sized pieces with a sharp knife.Rinse your knife between each cut. Cut very slowly to avoid tearing the nori.

*ALTERNATE RECIPE: If you don't like seaweed, wrap the almond pt inromaine lettuce instead!

TIPS:

- Do not put too much filling in each roll. Find the ideal proportions.- Make different rolls. In some, add extra sun-dried tomatoes; or, only use a

certain combination of ingredients and condiments.- Its not necessary to serve the sushi with soy sauce; but if your guests are

used to that, you could have a little bowl of soy sauce for them to dip theirsushi in.

- Be prepared for awesome feedback! This recipe is always a hit. Imlooking forward to hearing your comments about your experience. Let meknow how it goes!


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Final Serving Tips

Serve your sushi on a bed of lettuce, and also include lots of fresh veggies, suchas:

- Cherry tomatoes- Sliced cucumbers- Red bell peppers- Celery sticks- Etc.

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