Raw Culture

RawRawRawRawThe healing artThe healing artThe healing artThe healing art

8 recipes & resource guide8 recipes & resource guide8 recipes & resource guide8 recipes & resource guide

Authored Authored Authored Authored by certifiedby certifiedby certifiedby certified

RawRawRawRaw CultureCultureCultureCultureThe healing artThe healing artThe healing artThe healing art of raw culturedof raw culturedof raw culturedof raw cultured foodsfoodsfoodsfoods

8 recipes & resource guide8 recipes & resource guide8 recipes & resource guide8 recipes & resource guide

by certifiedby certifiedby certifiedby certified GourmetGourmetGourmetGourmet Raw Food Chef and IRaw Food Chef and IRaw Food Chef and IRaw Food Chef and Instructornstructornstructornstructor

Michael MillerMichael MillerMichael MillerMichael Miller

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CultureCultureCultureCulture foodsfoodsfoodsfoods

nstructornstructornstructornstructor

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Table of contents

Chapter 1/ Intro

• What are cultured foods, Amazing benefits, brief background

Chapter 2 /Getting started

• Essential tips for starting out

Chapter 3/ Beverages

• Rejuvalac

• Kombucha Tea

Chapter 4/ Cultured Dairy alternatives

• Fiesta cashew cheese

• Coconut yogurt

Chapter 5/ Cultured Vegetables

• Sauerkraut

• Sweet & spicy Kimchi

Chapter 6/ Breads and Crackers

• Italian cultured flat bread

• Cultured curry crackers

Chapter 7/ Resource guide

• Where to find the essential tools for the raw food lifestyle

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Chapter 1

Intro

So what are cultured foods? What are the benefits of consuming them? And how

do I make them a part of my life to? The answers to these questions along with some

delicious recipes, helpful tips and tricks, and an essential tools resource guide are all

included for you here.

What are cultured “fermented” foods?

Cultured foods are foods that have been naturally preserved by the process of fermentation which is basically the conversion of sugars into ethanol.

During this process, healthy bacteria such as Lactobacillus convert sugars into lactic acid which helps break down and predigest foods.

Lactic acid also creates an acidic environment that protects against harmful microorganisms that cause food-born illnesses.

A brief background of cultured foods

Throughout history, many of the world’s strongest and healthiest nations have thrived off the addition of cultured foods to their diets. Until a little over 100 years ago the scientific explanation for the benefits of cultured foods remained a mystery.

In the early part of the 20th century, Elie Metchnikoff, a Russian scientist, made the discovery that lactoballius bulgaricus, a strain of living bacteria found in a Bulgarian fermented milk beverage had a positive effect on the gut flora of peasants who drank it. He found that the toxic microbial "bad bacteria" decreased after consumption of the beverage.

Cultured foods play a vital role in maintaining proper intestinal health. In our present day we know this good bacteria as “probiotics”. The term "probiotics" comes from the Greek words "pro" meaning in favor and "biotic" meaning life. They are classified as living organisms and may be beneficial to the body by helping balance the level of microflora in the gut.

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Chapter 2

Getting started

When you are ready to begin making your own cultured foods there are some key

principles you must always remember. These principles should be strictly followed and

are meant to ensure the quality and safety of the foods being produced.

1. Always store anything you make in glass. o Never ever use plastic or any type of metal to culture foods in.

� Plastic can leach out toxins over time into food.

� Metal will begin to corrode and rust.

2. Make sure everything is very clean and sanitary. o By doing this you will eliminate the chance of any mold or other harmful

bacteria growth.

o Use food grade hydrogen peroxide to disinfect and sterilize jars and equipment.

3. Use fresh, organic, quality ingredients. o When spending the time to prepare cultured foods you want to ensure the

best taste and nutrition.

o Try to shop at your local farmers market to ensure freshness and to support your local community.

4. Patience, Patience, Patience! o Remember, the culturing “fermenting” process takes time, up to a month

depending on your recipe and desired flavor.

Cultured

The easiest way to benefit from

batches of liquid recipes. These do take some time to prepare, but once you see and feel

the benefits you are sure to make it part of your routine.

Rejuvalac is a lightly fermented beverage made from some form of sprouted

grains, most commonly wheat. It has a slight taste of lemon that can take a bit of getting

used to at first, but provides a rich load of probiotic bacteria. It is perfect to use in fruit

smoothies due to the sweetness of the fruit completely covering the taste of the

rejuvalac, something I personally do on daily basis

Ingredients

• 2 cups organic wheat or

o Kamut berries are ancient Egyptian whe

• 4 liters of filtered water

Instructions

• Pour the Kamut berries into the glass mason jar and fill with water until berries

are completely covered. Let the grains soak overnight to absorb water and begin

to germinate (meaning getting ready to sprout).

Chapter 3

Cultured Beverages

way to benefit from cultured foods on a daily basis is to make large

liquid recipes. These do take some time to prepare, but once you see and feel

the benefits you are sure to make it part of your routine.

Rejuvelac

a lightly fermented beverage made from some form of sprouted



s due to the sweetness of the fruit completely covering the taste of the

rejuvalac, something I personally do on daily basis

wheat or Kamut berries

Kamut berries are ancient Egyptian wheat grains

liters of filtered water

Pour the Kamut berries into the glass mason jar and fill with water until berries


to germinate (meaning getting ready to sprout).

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cultured foods on a daily basis is to make large

liquid recipes. These do take some time to prepare, but once you see and feel

a lightly fermented beverage made from some form of sprouted



s due to the sweetness of the fruit completely covering the taste of the

Pour the Kamut berries into the glass mason jar and fill with water until berries


• Berries should now be plump

doubled in size. Rinse berries with water and store

them at a 45 degree angle as shown in picture.

• Repeat this process twice a day until

berries begin to sprout a white tail about ¼ to

½ inch long.

• Divide sprouted Kamut

1 large vessel, fill with filtered water

cover with lid or plastic wrap

• Put into a warm dark locati

ferment for 36 hours (The warmer the

environment, the faster fermentation

process).

• Store finished rejuvalac

in frig for up to a month.

• The same berries may be used for a

second batch, but only ferment for 24

if reused.

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Berries should now be plump and nearly

doubled in size. Rinse berries with water and store

degree angle as shown in picture.

Repeat this process twice a day until

berries begin to sprout a white tail about ¼ to

Kamut berries into

fill with filtered water, and

cover with lid or plastic wrap.

Put into a warm dark location and let

ferment for 36 hours (The warmer the

environment, the faster fermentation

Store finished rejuvalac in glass jars

may be used for a

second batch, but only ferment for 24 hours

Kombucha tea is a fermented beverage that originated in Asia around 200 BC. It is also referred to as mushroom tea due to the mushroom like SCOBY (symbiotic colony of culture and yeast) that forms in the brewing process. It has been used in small quantities as a digestive aid and medicinal medicine in Asia for thousands of years, but recently has gained popularity as a daily consumed health tonic.

It contains a high amount of probiotic bacteria, but does contain caffeine and refined sugar. When brewed correctly, convert it into beneficial bacteria. It is best consumed in small quantities.

Ingredients and supplies

• 1 cup organic unbleached cane• 4-6 green or black tea bags • 1 cup kombucha starter liquid• 1 gallon glass brewing vessel (sun tea jar)• ¾ gallon filtered water• tea kettle • cloth cover • rubber band

Instructions

• Fill gallon glass vessel ¾ full and pour into a large cooking pot.

• Bring water to a boil and add tea bags for 5

Kombucha Tea.

Photo by artsdio

tea is a fermented beverage that originated in Asia around 200 BC. It is also referred to as mushroom tea due to the mushroom like SCOBY (symbiotic colony of culture and yeast) that forms in the brewing process. It has been used in small

igestive aid and medicinal medicine in Asia for thousands of years, but recently has gained popularity as a daily consumed health tonic.

It contains a high amount of probiotic bacteria, but does contain caffeine and refined sugar. When brewed correctly, the SCOBY will consume all the sugar and

rt it into beneficial bacteria. It is best consumed in small quantities.

unbleached cane sugar 6 green or black tea bags

starter liquid or SCOBY starter 1 gallon glass brewing vessel (sun tea jar)

iltered water

gallon glass vessel ¾ full and pour into a large cooking pot.

Bring water to a boil and add tea bags for 5-7 minutes, then remove.

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tea is a fermented beverage that originated in Asia around 200 BC. It is also referred to as mushroom tea due to the mushroom like SCOBY (symbiotic colony of culture and yeast) that forms in the brewing process. It has been used in small

igestive aid and medicinal medicine in Asia for thousands of years, but

It contains a high amount of probiotic bacteria, but does contain caffeine and the SCOBY will consume all the sugar and

rt it into beneficial bacteria. It is best consumed in small quantities.

minutes, then remove.

• Add sugar and stir with wooden utensilcool to room temp.

• Transfer the sugar tea to the 1 gallon glass vessel and add Kombucha starter and SCOBY.

• Cover with cloth and secure with the rubber ban

• Set in a warm dark location and let ferment

around top of the surface.

off. Brew another batch of sugar tea to begin second batch of kombucha and place SCOBY in when cooled to room temp. You may also dehydrate your SCOBY and store in fridge or a cool dark place.

• Transfer your kombucha into separate bottles or mason jars that can be sealed air tight as seen in picture.chopped fruit for added flavor if desired.continue for 3 to 30 days, checking every 3 to 5 days to your desired taste is met and to release carbonation that will build up and explode bottle if left to long. I learned that the hard way!

• Store in glass mason jars in frig for up to 1 month.

Note

• You may add additional flavorings to your finished kombucha by simply adding fresh juice or cut fruit. F you addaway, but when using cut pieces of fruit it is best to soak for 2kombucha to get maxim

Photo by justann

Photo by indroid

with wooden utensil till completely dissolved and let water

Transfer the sugar tea to the 1 gallon glass vessel and add Kombucha starter and

and secure with the rubber band.

dark location and let ferment for 21 to 28 days.

• After 20 days, SCOBY should be formed completely around top of the surface.

• Remove the SCOBY and place in fresh water to rinse off. Brew another batch of sugar tea to begin second batch of kombucha and place SCOBY in when cooled to room temp. You may also dehydrate your SCOBY and store in fridge or a cool dark place.

Transfer your kombucha into separate bottles or mason jars that can be sealed air tight as seen in picture. Add fresh fruit juice or chopped fruit for added flavor if desired. Seal and let fermentation continue for 3 to 30 days, checking every 3 to 5 days to your desired taste is met and to release carbonation that will build up and explode bottle if left to long. I learned that the hard way!

Store in glass mason jars in frig for up to 1 month.

You may add additional flavorings to your finished kombucha by simply adding fresh juice or cut fruit. F you add fruit juice to kombucha can be consumed right away, but when using cut pieces of fruit it is best to soak for 2-3 days in kombucha to get maximum flavor.

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and let water

Transfer the sugar tea to the 1 gallon glass vessel and add Kombucha starter and

After 20 days, SCOBY should be formed completely

Remove the SCOBY and place in fresh water to rinse off. Brew another batch of sugar tea to begin second batch of kombucha and place SCOBY in when cooled to room temp. You may also dehydrate your SCOBY and store in fridge or a

Transfer your kombucha into separate bottles or mason jars Add fresh fruit juice or

Seal and let fermentation continue for 3 to 30 days, checking every 3 to 5 days to your desired taste is met and to release carbonation that will build up and explode bottle if left to long. I learned that the hard way!

Store in glass mason jars in frig for up to 1 month.

You may add additional flavorings to your finished kombucha by simply adding fruit juice to kombucha can be consumed right

3 days in

Cultured

From yogurt to kefir to sour cream to the countless varieties of cheese, cultured

dairy products have been consumed around the world for thousands of years.

products have been around so long, then what’s the problem?

Here’s the thing, before the invention of

kill bacteria) all cultured and non

does not only kill harmful bacteria but all the essential good bacteria that

good digestion and a strong immunity system.

For those who enjoy dairy

side effects of lacto-intolerance, fear no longer! There are p

take the place of dairy in many

Creamy

Coconut yogurt is fresh, raw, and packed full of essential fatty acids along with

tons of beneficial probiotic bacteria. It is a wonderful re

style that is often filled with additives, hormones, antibiotics, and artificial flavors.

Chapter 4

Cultured Dairy Alternatives


dairy products have been consumed around the world for thousands of years.

products have been around so long, then what’s the problem?

Here’s the thing, before the invention of pasteurization (the heating of foods to

and non-cultured dairy products were Raw! Pasteurization

harmful bacteria but all the essential good bacteria that

good digestion and a strong immunity system.

enjoy dairy-based yogurt and cheeses but suffer from the harsh

intolerance, fear no longer! There are plenty of plant-

take the place of dairy in many delicious recipes.

Creamy Coconut Yogurt


tons of beneficial probiotic bacteria. It is a wonderful replacement for the store bought


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dairy products have been consumed around the world for thousands of years. If these

(the heating of foods to

asteurization

harmful bacteria but all the essential good bacteria that we need for

based yogurt and cheeses but suffer from the harsh

-based fats that


placement for the store bought


Ingredients

• 2 young Thai coconuts

• 1 pack kefir starter kit

Instructions

• To open the coconuts safely, either usehusk off the husk down to expose the hard shell. While coconut is still on its side, use the heal of the knife to break through shell. Once in, tap the top of the knife until it is half way through. Turn coconut u

• Pour out coconut water into a high speed blenderspoon or coconut buddy and add to blender.Kefir stater and continue to blend.

• Pour into a glass jar that can be sealed. Place a loose lid or cloth with rubberto seal on top allowing air flow.

To open the coconuts safely, either use a cleaver or large knife. First shave the husk off the husk down to expose the hard shell. While coconut is still on its side, use the heal of the knife to break through shell. Once in, tap the top of the knife until it is half way through. Turn coconut upright and remove the top of shell.

Pour out coconut water into a high speed blender. Scrape the meat out with a spoon or coconut buddy and add to blender. Blend until smooth, then

and continue to blend.

Pour into a glass jar that can be sealed. Place a loose lid or cloth with rubberto seal on top allowing air flow.

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a cleaver or large knife. First shave the husk off the husk down to expose the hard shell. While coconut is still on its side, use the heal of the knife to break through shell. Once in, tap the top of the knife

pright and remove the top of shell.

. Scrape the meat out with a l smooth, then add the

Pour into a glass jar that can be sealed. Place a loose lid or cloth with rubber band

• Cover with cloth to keep 24-72 hours depending on your desired taste.

• Serve with fresh or frozen fruit, use

• Store in frig and consume withinflavor will become extremely strong.

Fiesta

Raw nut or seed cheeses are not only a greaingredients found in pasteurized dairy cheesenutrients, probitics and absolutely delicious!

Cover with cloth to keep any insects out, and place in a warm dark location for 72 hours depending on your desired taste.

Serve with fresh or frozen fruit, use in smoothies, or just enjoy alone

frig and consume within 2-3 weeks. If left for longer period of time, sour flavor will become extremely strong.

Fiesta Cashew Cheese

Raw nut or seed cheeses are not only a great alternative to the found in pasteurized dairy cheese, but are packed full of

and absolutely delicious!

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any insects out, and place in a warm dark location for

alone.

If left for longer period of time, sour

t alternative to the harmful , but are packed full of essential

Ingredients

• 1 cup cashews, soaked in water 4

o Soaking nuts and• 1 red bell pepper, deseeded and chopped

• ¼ medium onion

• 2 tablespoons lemon juice (

• 1 teaspoon sea salt

• ¼ to ½ Body Ecology kefir starter pack

• 1 teaspoon paprika

• 1 teaspoon cumin

• ½ teaspoon chili powder

• Water to thin to desired consistency

Instructions

Note

• For those with nut allergies, cashews.

, soaked in water 4-6 hours

nuts and seeds removes enzyme inhibitors and softens

1 red bell pepper, deseeded and chopped

lemon juice (1-2 lemons, juiced)

Body Ecology kefir starter pack

½ teaspoon chili powder

Water to thin to desired consistency

• In a high speed blender, combine all ingredients until smooth.

• Transfer into a small glass mason jar and place

lid on loosely or cloth sealed by rubber band to have air flow while preventing insects from entering.

• Place in a cool dark area for 24-depending on desired taste.

• Store in frig and enjoy within 5-

For those with nut allergies, use equal parts of sunflower seeds in place of

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tors and softens texture

In a high speed blender, combine all ingredients

Transfer into a small glass mason jar and place

by rubber band to have air flow while preventing insects from entering.

48 hours

-7 days.

of sunflower seeds in place of

Cultured Vegetables

As for raw cultured foods, vegetables seem

and widely excepted throughout the world because

inexpensive.

The key to successfully culturing vegetables is to make sure they are submerged

in some kind of liquid know as a “brine” con

to be added, but will develop naturally through the fermentation process.

If vegetables or any type of produce are exposed to direct air for an

period of time, harmful mold can

if done right, If you do see any mold or

batch of whatever you are making right away.

Ingredients

• ½ head of purple or green

o (purple will make a bright pink • 1 granny smith apple

• 2 large carrots

• 2 stalks celery

• ½ white onion, finely sliced

• 1 teaspoon salt

Chapter 5

Cultured Vegetables

As for raw cultured foods, vegetables seem to be the most commonly consumed

ughout the world because they are easy to produce and very


know as a “brine” containing lactic acid which will does not need


If vegetables or any type of produce are exposed to direct air for an

period of time, harmful mold can being to grow. Although fermented foods are very safe

ht, If you do see any mold or even suspect it, it is best to dispose of the whole

batch of whatever you are making right away.

Sauerkraut

or green cabbage

(purple will make a bright pink kraut)

½ white onion, finely sliced

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to be the most commonly consumed

they are easy to produce and very


taining lactic acid which will does not need


If vegetables or any type of produce are exposed to direct air for any extended

gh fermented foods are very safe

even suspect it, it is best to dispose of the whole

Instructions

• First, save 1 piece of the outer shell of cabbage and set aside.

• If using a food processor, insert the s

produce. Place all shredded produce into a large mixing bowl and add salt.

• Place the cabbage leaf that was set aside on top of the

down firmly.

Sweet n Spicy

First, save 1 piece of the outer shell of cabbage and set aside.

If using a food processor, insert the shredder blade and proceed to shred


• With clean hands, add Body Ecology Culture

Starter and message until the vegetables begin

liquid. Should take 10-15 minutes.

• Transfer the mixture into a glass mason jars and

pack down firmly until most of liquid rises above the

vegetables.

Place the cabbage leaf that was set aside on top of the shredded mixture and press

• Seal jar and place in a dark area for 3

ferment until desired taste is met.

• Store in frig and enjoy within 1 month.

Fermentation will slow down greatly due to

temperature change.

Sweet n Spicy Kimchi

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hredder blade and proceed to shred all


Body Ecology Culture

message until the vegetables begin to release

Transfer the mixture into a glass mason jars and

pack down firmly until most of liquid rises above the

shredded mixture and press

and place in a dark area for 3-7 days. Let

Store in frig and enjoy within 1 month.

slow down greatly due to

Kimchi is an ancient fermented Korean side dish that over time has gained

popularity throughout the world. It is

Korean chili powder, and fish sauce (a fermented fish condiment).

This sweet & spicy kimchi is raw,

small quantities as a side dish and digestive aid.

Ingredients

• 1 Napa cabbage, chopped

• 4 large or 8 small Medjool

• 1 bunch green onion cut into 2inch pieces

• 4 cloves garlic pressed, finely chopped

• 2 teaspoon pink Himalayan

• 1 tablespoons Korean ground red chili pepper

• ¼ to ½ Body Ecology Culture starter pack

Instructions

• Add chopped green

is an ancient fermented Korean side dish that over time has gained

popularity throughout the world. It is commonly made with Napa cabbage, garlic, onion,

Korean chili powder, and fish sauce (a fermented fish condiment).

This sweet & spicy kimchi is raw, vegan, and delicious! It’s best consumed in

small quantities as a side dish and digestive aid.

apa cabbage, chopped

djool dates

1 bunch green onion cut into 2inch pieces

pressed, finely chopped

Himalayan or sea salt

Korean ground red chili pepper

Body Ecology Culture starter pack

• Roughly chop the cabbage and place it in a bowl. Add salt to chopped cabbage and massage until liquid begins to release.

• Add dates, chili powder, garlic, Culture Starterand cabbage juice to high speed blender. Blend till

completely

onions to cabbage

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is an ancient fermented Korean side dish that over time has gained

age, garlic, onion,

vegan, and delicious! It’s best consumed in

lace it in a bowl. ssage until liquid

Culture Starter, and cabbage juice to high speed blender. Blend till

completely smooth.

onions to cabbage

and coat heavily with chili/date paste.

• Pack mixture into mason jars until liquid rises above vegetables.

mixture and press down firmly.

ferment until desired taste is met.opening jar to avoid overflow of brine.

Breads & Crackers

When most people think of cultured foods,

to mind. In reality, fermentation has a hug

there would be no such thing as sour dough.

The reason why most breads are unhealthy is due to the cheap, hybridized,

nutrient stripped, chemical laden ingredients that are used. Even so

breads are packed with additives and preservatives that should never be consumed.

Italian cultured flat

ly with chili/date paste.

Pack mixture into mason jars until liquid rises above vegetables.

• Place the cabbage leaf that was set aside on top of mixture and press down firmly.

• Seal jar and place in a dark area for 3 to 7 days. Let ferment until desired taste is met. Always use caution when opening jar to avoid overflow of brine.

• Store in fridge and enjoy within 1 month.

Chapter 6

Breads & Crackers

When most people think of cultured foods, bread is not the first thing that comes

to mind. In reality, fermentation has a huge role in the process of baking, without it

there would be no such thing as sour dough.


stripped, chemical laden ingredients that are used. Even so-called whole grain


Italian cultured flat Bread

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Place the cabbage leaf that was set aside on top of

place in a dark area for 3 to 7 days. Let Always use caution when

Store in fridge and enjoy within 1 month.

bread is not the first thing that comes

rocess of baking, without it


called whole grain


Italian cultured flat b

numerous chemicals, preservatives, and additives in typical store bought breads.

Sprouting and culturing grains is an excellent way to enhance nutrient levels

decrease gluten content which increases digestibility.

Ingredients

• 2 cups wheat berries, sprouted

• 2 tablespoons olive oil

• 2 large cloves garlic or 4 small cloves

• 2 tablespoons sundried tomato powder or ¼ cup sundried tomatoes

• 15 leaves fresh basil

• 1 teaspoon salt

• ¼ to ½ Body Ecology Culture starter pack

Instructions

• In a food processor with s

process until garlic is finely chopped.

Spread mixture with

spatchual or use an ice cream

Italian cultured flat bread is a great way to enjoy bread without consuming


grains is an excellent way to enhance nutrient levels

gluten content which increases digestibility.

berries, sprouted

or 4 small cloves

2 tablespoons sundried tomato powder or ¼ cup sundried tomatoes

Body Ecology Culture starter pack

with s-blade inserted, place the garlic and olive oil and

process until garlic is finely chopped.

• Add the sprouted Kamut ber

salt, and Culture Starter and

process until dough ball forms. If mixture

seems to dry, stream in a small amount of

water or more olive oil.

ual or use an ice cream

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bread without consuming


grains is an excellent way to enhance nutrient levels and

2 tablespoons sundried tomato powder or ¼ cup sundried tomatoes

the garlic and olive oil and

amut berries,

continue to

process until dough ball forms. If mixture

ream in a small amount of

•

scoop to

shape desired bread shapes and place

• Dehydrate at 130-150 degrees for 4

minutes. Sprouted grains can be exposed to higher temperatures than fruits and

vegetables without enzyme and n

• Flip bread onto mesh screen and continue to dehydrate for another 4

• Bread should be firm on the outside while staying moist within.

• Store in fridge in an airtight container and enjoy within 1 month

Note

• This savory bread works gre

with a plate of raw zucchini pasta.

Cultured Curry

Cultured curry flax crackprobiotics. They are gluten free and

crackers which can be very processed and

Ingredients

• 2 cups flax seeds, ground

• 2 cups flax seeds, soaked in 4 cups

• 2 cups sour kraut or 1 pack

esired bread shapes and place on non-stick dehydrator sheets.

150 degrees for 4-6 hours, or in oven at lowest temp for 30


vegetables without enzyme and nutrient loss.

Flip bread onto mesh screen and continue to dehydrate for another 4

firm on the outside while staying moist within.

Store in fridge in an airtight container and enjoy within 1 month.

This savory bread works great for any type of veggie sandwich or goes

with a plate of raw zucchini pasta.

Cultured Curry Flax Crackers

Cultured curry flax crackers are packed full of omega3 fatty acids, fiber and

gluten free and a great replacement for typical store bought

processed and nutrient deficient.

2 cups flax seeds, ground

2 cups flax seeds, soaked in 4 cups water for 8-12 (will form a gel)

or 1 pack Body Ecology Cultured starter pack

Page | 18

dehydrator sheets.

6 hours, or in oven at lowest temp for 30


Flip bread onto mesh screen and continue to dehydrate for another 4-6 hour.

of veggie sandwich or goes great

omega3 fatty acids, fiber and

for typical store bought

• 1 tablespoon garlic, finely chopped or pressed

• ¼ cup sundried tomato powder

• ¼ cup curry powder

• 2 teaspoons salt

Instructions

1 tablespoon garlic, finely chopped or pressed

cup sundried tomato powder

• Begin by soaking the the 2 cups of whole flax

seeds in 4 cups water. Best done over night to ensure

maximum absorption.

• In a food processor, place sour kraut, garlic and

sea salt and processor till smooth.

• In a large mixing bowl, transfer the sour kraut

mixture and add the flax gel, ground flax and mix still

well combined

• Spread about 2 to ½ cups of the mixture on to

non stick dehydrator sheets and shape in

square.

• Score the crackers to desired size, (36

recommended).

• Dehydrate for 12 hours.

• Flip on to mesh screen and continue to

dehydrate until they are completely dry and crisp.

• Store in an air tight container for 1 month at

room temp or in frig or freezer for up to 6 months.

Chapter 7

Page | 19

2 cups of whole flax

seeds in 4 cups water. Best done over night to ensure

In a food processor, place sour kraut, garlic and

In a large mixing bowl, transfer the sour kraut

flax and mix still

about 2 to ½ cups of the mixture on to

non stick dehydrator sheets and shape into a large

desired size, (36

and continue to

dehydrate until they are completely dry and crisp.

Store in an air tight container for 1 month at

room temp or in frig or freezer for up to 6 months.

When first beginning you journey into the world of raw food cuisine, it can be

challenging to locate the essential tools needed.

Here is a complete list of clickable resources for all your raw food needs!

nuts for nut butter, chops vegetables, makes frozen fruit desserts and can even warm food to just the right temperature. The powerful motor combined with stainless steel blades and a specially designed container dozens of difficult kitchen tasks in a matter of minutesneed for any attachments.

The Vitamix machine rupturesbioavailable. Valuable life-giving nutrients locked inside the pulp, peels and seeds of fruits and vegetables cannot be absorbed as easily when these foods are simply chewed. When fresh, whole foods are taken down to the cellular level by the Vitamix, the nutrients beto nourish your body. Breaking the food into microscopic particles also releases more flavor, so your raw food meals are not only more nutritious, but also very delicious when made in the TurboBlend VS.

Resource Guide


challenging to locate the essential tools needed.


The TurboBlend VS makes juice, blends beautifully, grinds

nuts for nut butter, chops vegetables, makes frozen fruit desserts and can even warm food to just the right temperature. The powerful motor combined with stainless steel blades and a specially designed container enables this appliance to perform dozens of difficult kitchen tasks in a matter of minutesneed for any attachments.

The Vitamix machine ruptures the cell walls of raw foods to make the enzymes more giving nutrients locked inside the pulp, peels and seeds of fruits and

vegetables cannot be absorbed as easily when these foods are simply chewed. When fresh, whole foods are taken down to the cellular level by the Vitamix, the nutrients become readily available to nourish your body. Breaking the food into microscopic particles also releases more flavor, so your raw food meals are not only more nutritious, but also very delicious when made in the

Click here for free shipping

Page | 20



VS makes juice, blends beautifully, grinds nuts for nut butter, chops vegetables, makes frozen fruit desserts and can even warm food to just the right temperature. The powerful motor combined with stainless steel blades and a

enables this appliance to perform dozens of difficult kitchen tasks in a matter of minutes--with no

make the enzymes more giving nutrients locked inside the pulp, peels and seeds of fruits and

vegetables cannot be absorbed as easily when these foods are simply chewed. When fresh, whole come readily available

to nourish your body. Breaking the food into microscopic particles also releases more flavor, so your raw food meals are not only more nutritious, but also very delicious when made in the

All your favorite cooked foods that cause the body harm and discomfort can now be

transformed into super nutritious raw

Make sprouted breads, chips, crackers, pizza crust, and much more!

Whether you desire to make the most delicious raw food

an over stock of fruits and vegetables, An Excalibur dehydrator is an essential tool in any raw

food kitchen!

For Factor Direct Savings and a Free 10 year warranty

Dehydrating doesn't subject foods to high temperatures

associated with traditional canning methods. For safety

reasons, low-acid foods are heated to temperatures of

degrees in a pressure canner. High-acid produce reaches a

temperature of 212F in a water-bath canner. When a raw food

is heated to an internal temperature of 120F or higher, much of

its nutritional value is lost, especially enzymes. Canning also

leaches out water soluble vitamins and minerals, which further

depletes the healthful qualities of raw-living foods

food dehydrators give the consumer complete assurance that

vital enzymes and nutrients will not be lost during the process

favorite cooked foods that cause the body harm and discomfort can now be

transformed into super nutritious raw recipes.


Whether you desire to make the most delicious raw food recipe, or just want to preserve


or Factor Direct Savings and a Free 10 year warranty

Page | 21

Dehydrating doesn't subject foods to high temperatures

associated with traditional canning methods. For safety

acid foods are heated to temperatures of 240F

acid produce reaches a

bath canner. When a raw food

or higher, much of

its nutritional value is lost, especially enzymes. Canning also

out water soluble vitamins and minerals, which further

living foods. Excalibur

give the consumer complete assurance that

during the process.

favorite cooked foods that cause the body harm and discomfort can now be


recipe, or just want to preserve


or Factor Direct Savings and a Free 10 year warranty Click here

With the confusing array of supplements, health foods and fads out in

the marketplace today,

to restoring health and vitality. The straightforward necessities provided

are all geared to one fundamental law of nature: the fact that our digestive

systems are intimately linked to our immune, endocrine, circulatory an

central nervous systems. Profoundly affecting all these interlocking

systems is an amazing world of benevolent bacteria: the microscopic

"good guys" that must be present in your intestines for you to be healthy. Our products are all

specifically designed to help you cultivate, nourish, cleanse and repair this abundant inner

ecosystem (hence the name Body Ecology).

To truly obtain the optimum benefits from cultured

starter culture to begin the process. Body Ecology c

the strongest beneficial bacteria “probiotics

�

�

There are tons of delicious recipes, like the ones in this book, to help you easily

make cultured foods a part of your daily life.

Click her


the marketplace today, Body Ecology offers a back-to-basics approach



systems are intimately linked to our immune, endocrine, circulatory an




to help you cultivate, nourish, cleanse and repair this abundant inner

ecosystem (hence the name Body Ecology). To truly obtain the optimum benefits from cultured foods it is essential to get a powerful

starter culture to begin the process. Body Ecology culture starters are easy to use and provide

beneficial bacteria “probiotics” that

� strengthen your immune system, � help clear skin problems

� restore your inner ecosystem Provide great support for weight loss!


make cultured foods a part of your daily life.

Click here to start your journey to better health

Page | 22


basics approach



systems are intimately linked to our immune, endocrine, circulatory and




to help you cultivate, nourish, cleanse and repair this abundant inner

it is essential to get a powerful

ulture starters are easy to use and provide


y to better health

Page | 23

THE MAC EDGE The razor sharp blades of stain resistant MAC knives are

harder than most stainless steel knives on the market, but

not to the point where they are impossible to sharpen. By

making the knives with a hardness between 58 and 60

degrees Rockwell C, the knives can be sharpened with the

characteristic "MAC edge" . The MAC edge allows

straighter and thinner slicing than the traditional

European V-shaped edge, and is far more versatile than the single beveled Japanese KATABA

edge.

STAY SHARP LONGER

All western models of MAC knives have blades made of rust resistant high-carbon Chrome

Molybdenum Vanadium alloy, with Tungsten added for selected models to increase hardness

even further. Extreme care is taken to keep down the temperature of the metal during the

grinding and sharpening process, thereby optimizing the hardness of the finished blade. Every

stain resistant blade is carefully hand-sharpened by professional knife smiths from the

renowned Seki region in Japan. Quality materials combined with the best of craftsmanship

produce a blade that can retain its sharpness several times longer than other leading knife

brands.

THINNER BLADES

The high quality blades are thinner than other brands which allows them to slice effortless

through almost anything without getting lodged or breaking the slice.

SUPERIOR ERGONOMIC DESIGN

Ergonomic design of both blade and handle developed since 1964 in close cooperation with the

professional people that use the knives. Mac provides a knife for every cooking task, all razor

sharp and perfectly balanced.

Click here to see full selection

Page | 24

For those wanting an alternative to metal knives, ceramic is a great option!

Stunning High Gloss Finish

Miyako ceramic knives feature a

stunning high-gloss finish. The

glossy ceramic blade is not only

aesthetically pleasing; it also

enhances the anti-bacterial

properties by preventing foods from

sticking to the blade. The high-gloss

finish also prevents staining and

allows for easy cleaning.

Precisely Honed Cutting Edge Extensive testing and several revisions later, this blade finally received the Miyako stamp of approval.. The cutting edge has been honed to offer the sharpest and most durable we can offer.

Super Soft Ultra-Comfort Handle All Miyako ceramic knives feature an ultra-comfort grip. The handle is super soft to the touch (you have to touch it to believe it!). The ergonomic handle feels natural and balanced in your hands even for the novice user.

Extra Hard Ceramic Ceramic material all come from similar raw materials, but that is where the similarities end. Miyako Ceramics uses zirconium oxide with grain sizes less than 0.6 µm. When these tiny ceramic grains are heated and pressed together, the result is a material that is denser and harder than other ceramic knives in the industry. We press the ceramic material to pressures upwards of 300 tons, creating a blade that approaches the hardness of diamonds. The denser and harder the blade the better its durability and edge retention.

Click here for Free shipping

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