AlsobyDoreenVirtueBooks/Kits/OracleBoard
TheAngelTherapy®Handbook(availableOctober2010)SignsfromAbove(withCharlesVirtue)TheMiraclesofArchangelMichael
AngelNumbers101
Solomon’sAngels(anovel)MyGuardianAngel(withAmyOscar)AngelBlessingsCandleKit(includesbooklet,CD,journal,etc.)ThankYou,Angels!(children’sbookwithKristinaTracy)HealingWordsfrom
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HowtoHearYourAngels
RealmsoftheEarthAngels
Fairies101
DailyGuidancefromYourAngels
DivineMagic
HowtoGiveanAngelCardReadingKit
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TheCrystalChildren
Archangels&AscendedMasters
EarthAngels
MessagesfromYourAngels
AngelVisionsII
EatingintheLight(withBeckyPrelitz,M.F.T.,R.D.)TheCareandFeedingofIndigoChildren
HealingwiththeFairies
AngelVisions
DivinePrescriptions
HealingwiththeAngels
“I’dChangeMyLifeIfIHadMoreTime”
DivineGuidance
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TheLightworker’sWay
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TheYo-YoDietSyndrome
LosingYourPoundsofPain
Audio/CDPrograms
AngelTherapy®Meditations
Fairies101(abridgedaudiobook)Goddesses&Angels(abridgedaudiobook)AngelMedicine(availableasboth1-and2-CDsets)AngelsamongUs(withMichaelToms)MessagesfromYourAngels(abridged
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DivinePrescriptions
TheRomanceAngels
ConnectingwithYourAngels
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HealingYourAppetite,HealingYourLife
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DivineGuidance
ChakraClearing
OracleCards(44or45divinationcardsandguidebook)ArchangelMichaelOracleCards
AngelTherapy®OracleCards
MagicalMessagesfromtheFairiesOracleCards
AscendedMastersOracleCards
DailyGuidancefromYourAngelsOracleCards
Saints&AngelsOracleCards
MagicalUnicornsOracleCards
GoddessGuidanceOracleCards
ArchangelOracleCards
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MessagesfromYourAngelsOracleCards
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HealingwiththeAngelsOracleCards
Doreen’sbeautifullineofArchangelJewelryisalsoavailableviatheHayHouseWebsite—keyword:jewelry.
Alloftheaboveareavailableatyourlocalbookstore,ormaybe
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Doreen’sWebsite:www.AngelTherapy.com
HealYourselfandthePlanetwithEco-deliciousCuisine
DOREENVIRTUEAND
JENNYROSS
HAYHOUSE,INC.
Carlsbad,California•NewYorkCity
London•Sydney•Johannesburg
Vancouver•HongKong•NewDelhi
Copyright©2009byDoreenVirtueandJennyRossPublishedanddistributedintheUnitedStatesby:HayHouse,Inc.:www.hayhouse.com•PublishedanddistributedinAustraliaby:HayHouseAustraliaPty.Ltd.:www.hayhouse.com.au•PublishedanddistributedintheUnitedKingdomby:HayHouseUK,Ltd.:www.hayhouse.co.uk•PublishedanddistributedintheRepublicofSouthAfricaby:HayHouseSA(Pty),Ltd.:www.hayhouse.co.za•DistributedinCanadaby:Raincoast:www.raincoast.com•PublishedinIndiaby:HayHousePublishersIndia:www.hayhouse.co.in
Editorialsupervision:JillKramer•Design:BrynBest•Allmainfoodphotography:KitChan•ThaiSpringRollsandChocolateGanachephotos:RossRoca•Additionalphotos:Dreamstime.com•Illustration:PaulKolesar(www.paulkolesar.com)•IllustrationsonLynneTaetzsch(artbylt.com)
Allrightsreserved.Nopartofthisbookmaybereproducedbyanymechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestoredinaretrievalsystem,transmitted,orotherwisebecopiedforpublicorprivateuse—otherthanfor“fairuse”asbriefquotationsembodiedinarticlesandreviews—withoutpriorwrittenpermissionofthepublisher.
Theauthorsofthisbookdonotdispensemedicaladviceorprescribetheuseofanytechniqueasaformoftreatmentforphysical,emotional,ormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthorsisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwell-being.Intheeventyouuseanyoftheinformationinthisbookforyourself,whichisyourconstitutionalright,theauthorsandthepublisher
assumenoresponsibilityforyouractions.
LibraryofCongressControlNumber:2008944306
ISBN:978-1-4019-2183-5
1211100943211stedition,September2009
PrintedinChina
Tomyparents,JoanandBillHannan,whoteachandexudethebenefitsofhealthfuleating.ThanksfornotkeepingjunkfoodandsodainourhousewhileIwasgrowingup!
—Doreen
Tomyson,Dylan:Thisbookandallofitscontentsareforyou.Mayithelpyounourishyourbodyandsoul.Tomyparents,TamaraandCharlesRoss,whonurturedmycreativityandhelpedmeseeearlyinmylifethatanythingispossible.Tomyhusband,BillyEnriquez,forhisconstantsupportfromtheverybeginningofmyjourneyintolivingfoods.ToDoreenforhervision,intuitiveguidance,andclarityonthisimportantwork.TomybusinesspartnersKitandShannonChanandMasonLazarforbelievinginthevisionof118Degreesfromitsinitialconcept,andtoallofthe118teamanddedicatedcustomerswhohavehelpedmakethisvisionareality:wereallycanchangetheworldonebiteatatime!
—Jenny
ContentsIntroduction
Chapter1:DrinksandSmoothies
•Strawberry-KiwiJuice
•CleansingCocktail
•Rainbow-LightJuice
•YogiJuice
•BeetMagicJuice
•PineapplePowerJuice
•Apple-TwistJuice
•SpicyTomatoJuice
•Tropical-TwistJuice
•GreenJuice
•KaleCrazyJuice
•Apple-Lemon-GingerJuice
•AlmondMilk
•Brazil-NutMilk
•MerryMonkeySmoothie
•AvocadoWhipSmoothie
•Peaches-and-CreamSmoothie
•FabulousFigSmoothie
•SweetStrawberrySmoothie
•SupergreenSmoothie
•Pomegranate-PassionSmoothie
•BalanceSmoothie
•Dancing-RainbowSmoothie
•ChocolateSupremeSmoothie
•ZenEnergySmoothie
Chapter2:SuperSalads
•SummerBerrySalad
•CinnamonFigSalad
•CinnamonFigs
•TahiniCheeseFigs
•TacoSalad
•SpicyPepitas
•CaesarSalad
•BasilCheese
•GorgeousGreenSalad
•ShiitakeSalad
•SweetPestoSalad
•CrispyTomatoes
Chapter3:MarinatedVegetables
•LatinVegetables
•ItalianVegetables
•BBQVegetables
•SweetVegetables
•CurryVegetables
•SpicySpanishSquash
Chapter4:SmallBitesandAppetizers
•EggplantCarpaccio
•Zucchini-AsparagusCarpacciowithBasilCheese.
•NumiRolls
•StuffedMushrooms
•ShiitakeSushiRolls
•ThaiSpringRolls
•PestoRolls
•CurryCones
•Empanadas
•QuinoaCakes
•PersimmonsandSavoryCheese
•DeviledTomatoes
•NewMexicoNachos
•ShiitakeMisoSoup
•Butternut-SquashSoup
•TortillaSoup
Chapter5:Sauces,Spreads,Breads,andCrackers
•TahiniCheese
•AlmondCheese
•SweetCheese
•ChipotleCheese
•Macadamia-SpinachRicotta
•PistachioPesto
•Pine-NutSourCream
•MisoDressing
•RedBellPepperPuree
•Sun-Dried-TomatoMarinara
•Sun-DriedTomatoes
•GarlicCrèmeSauce
•CaesarDressing
•Avocado-LimeSauce
•OliveKamutBread
•AlmondBread
•OnionPoppy-SeedBread
•CoconutWraps
•Zucchini-FlaxWrap
•SicilianFlaxCrackers
•CornChips
•RojoSalsa
•SpicyTortillas
•GreenGuacamole
Chapter6:Delicious,RawLivingEntrées
•Heirloom-SquashSamosa
•GardenTahiniRolls
•TopazPizza
•SweetCornTamales
•LivingLasagna
•AsianInfusion
•MushroomCrepes
•RawRamenBowl
•Macadamia-CoconutCurryWrap
•BajaBurrito
•Clayudas
•NewAgeQuesadilla
•EnsenadaEnchiladas
•PestoTortellini
•Butternut-SquashRavioli
•Lemon-PestoPasta
•SweetCrèmePizza
•Sweet-OnionPanini
•SweetGarlicCreamCheese
Chapter7:Sweet,Savory,andHealthfulDesserts
•CinnamonSauce
•ChocolateSauce
•MintSauce
•StrawberrySauce
•CaramelSauce
•VanillaSauce
•IceCreamBase
•MacadamiaBarBase
•ChocolateBase
•Nut-FlourBase
•ChocolateGanacheSuperfoodSnack
•Almond-ButterCups
•PeachesandCream
•RaspberryCheesecake
•NeopolitanParfait
•CappuccinoCrèmeBrûlée
•CinnamonFigsandCheese
•Date-and-CheesePlatter
•SweetBreadandPeppercornCheese
•VanillaGelato
•ChocolateMint
•ChaiCrème
•ToffeeBars
•Lemon-PomegranateBars
•Cinnamon-FigBars
•Maple-PistachioCookies
•Apple-Cinnamon-Fig-PecanCookies
•Chocolate-ChipCookies
•PignoliaItalianCookies
•Blood-OrangeTruffles
•Mint-CacaoTruffles
•ChocolatePecanTruffles
•BacioCrèmeCake
•ChocolateCake
•PineappleSandwich
•PecanPieCrust
•PearPie
•Mixed-BerryPie
•ApplePie
•PumpkinPie
•Banana-ButterPie
Afterword
References
AbouttheAuthors
Introduction
Aroundtheworld,arevolutionisquietlyoccurringaspeopleswitchto“rawfood”diets.Rawfood–ists—withtheiryouthfulcomplexions,vibranthealth,radiantskin,silkyhair,andcleareyes—areinspiringotherstoadd“livingfoods”intotheirmealplans.Thisnewwayofeatingisdelicious,easy,andfun...andit’stheultimatecontributiontogoinggreenfortheworld’senvironment.
Farfromjustboringsalads,livingcuisineconsistsofcreamyandcrunchydishessuchasburritos,lasagna,pizza,sushi,andapplepie—allcleverlycreatedfromfruits,vegetables,nuts,seeds,andsproutedgrains.Restaurantsdevotedtorawfoodarepoppingupinternationally,andcelebritiesaretoutingitsfountain-of-youthbenefits.
Thephilosophybehindrawfoodisbothnutritionalandspiritual.Freshproducecontainslivingandhealthfulenzymes,whicharekilledwhenit’scookedabove118degreesFahrenheit.Byprofession,I(Jenny)amtheownerandexecutivechefofaliving-foodsrestaurantcalled118DegreesinCostaMesa,California.Iknowthattheenzymes,vitamins,minerals,fiber,andpureenergywithinrawfoodcanhealanddetoxifythebody.Manyformerlyillpeoplecredittheirrawdietswithsavingtheirlives.
Thehighlyprocessed,cookedfoodsoftheStandardAmericanDiet(SAD)contributetolethargy,obesity,anddisease.JustbyaddingasmallpercentageofrawfoodtotheSAD,peopleloseweightandfeelbetter.
Rawfoodalsoanswersthecallto“gogreen,”sinceitsupportssustainableorganicfarming;andasavegetariandiet,it’sacruelty-freelifestyle.
Thosewho“goraw”findthattheirintuitiveandpsychicabilitiesimmediatelyincreasebecausethelife-forcespiritoffoodsupportsthesoul’snaturalgifts.Infact,I(Doreen)havebeenavegansince1996,consuming80to90percentrawfood(Ievenwent100percentrawforoneyear!);andwhenIfirstadoptedthisdiet,Inoticedahugeincreaseinmyenergyandpsychicabilities.Asaformerpsychotherapist,I’malsoawareoftheimportanceofahealthfuldietinmaintainingmentalandphysicalwell-being.
In2004,MedicalNewsTodayreportedrawfoodasoneofthesevenmostpopulardietsintheworld.Google.comhas1.7millionsitesdevotedtothisstyleofeating.Althoughthereareatleast100raw-foodrestaurantsintheworld,mostpeoplepreparetheirowndishesfromrecipessuchasthosewithinthisbook.
RawLivingFoods
We’reoftenaskedtodefinerawfoodsbypeoplewhowonderifwe’retalkingaboutuncookedmeatorfish,asinsushi.By“rawlivingfoods,”wemeanvegetarianmealsthatmimictraditionalItalian,Mexican,Asian,andothercultures’dishes...allcomposedofcleverlyformeduncookedvegetables,fruits,nuts,nutmilks,sproutedgrains,andherbs.
Rawlivingfoodgoesbeyondsaladstobringyouinterestingvariationsonwaystoenjoyyourvegetables.Tomaintainingredients’optimalnutrients—suchasvitamins,minerals,andenzymes(whichcookingdestroys)—theyareneverheatedabove118degrees.
Thistypeoffoodpromoteshealthandlife.Ascreaturescomposedofmorethan60percentwater,werequirelivingnutritiontomaintainvitalityandhealth.So,rawlivingfoodhasbeenknownto:
•Increasestamina
•Improvementalfocusandclarity
•Lowercholesterol
•Reverse“life-threatening”diseasesandconditions
•Promotehealthyskinandhairgrowth
•Improvevision
•Createayouthful,glowingcomplexion
•Revitalizeoverworkedorgans
•Preventosteoporosis
•Maintainlongevity
•Upliftandstabilizemoodsandemotions
•Increasespiritualawarenessandgifts
Themorefresh,livingfoodsweconsumedaily,thehealthierourmindsandbodieswillbe.Thisissomethingthatsciencehasknownfordecades.In1930,Swissscientistsdiscoveredthatimmediatelyafterweconsumecookedfoods,ourbodiesincreasethenumberofwhitebloodcellsinthebloodstream.Thisprocessdoesn’toccuraftereatingrawfood—itonlycomesinresponsetotheunhealthfulpropertiesinthecookedvariety.Thenumberofwhitebloodcellsincreasedsignificantlyespeciallyinresponsetoprocessedcookedfood,suchaswhiteflourorwhiterice.
Inaddition,cookwareitselfpresentshealthdangers.Nonstickcoatinggivesofftoxicfumes,aluminumleachesintofood,andplastic(asinspatulas)that’smicrowavedorheatedunleashesharmfulchemicals.Ifyoumustcook,alwaysusestainless-steel,glass,orwoodencookware.
TheHealthfulTruthaboutRawLivingFoods
Ourbodiesneedvitaminsandmineralsforbasicandoptimalhealth,andthebestsourceforthesenutrientsisfreshfruitsandvegetables.Herearesomeofthebeneficialpropertiesandcontentsofrawfood:
—Enzymes.Uncookedfoodscontainenzymes,whichareproteinsthatarecatalystsfordigestion,immune-systemfunctioning,energyproduction,andbrainactivity.Sinceheatdestroysoneofthemostvitaltypesandchangesallenzymes’structure,cookingdiminishesthevitalnutrientsinyourmeals!Cookedfoodisthereforedifficulttodigest,putsunduestressonyourpancreas,andsitsinyourbodylonger.Rawfooddigestsinone-halftoone-thirdthetimeofitscookedcounterpart.
—Protein.Cookingdestroysatleastone-halfoffood’savailableprotein—thebuildingblockofmusculargrowthandregeneration!Vegetables,fruits,nuts,andlegumescontainmorethansufficientproteintofuelhealthybodies.Inaddition,sincerawlivingfoodisvegan,youavoidanimal-basedproteins,whichstudieshavelinkedtocancer,osteoporosis,andotherhealthconcerns.
—pHbalance.Rawlivingfoodsalsohelpyoumaintainahomeostaticbalanceofalkalineandacid,whichincreasingnumbersofstudieslinktohealth,youthfulness,andlongevity.TheStandardAmericanDietcreatesanextremelyacidicenvironmentforthebody,makingitmoresusceptibletodiseaseanddegeneration.Incontrast,mostrawandunprocessedfruitsandvegetableshaveahealthfulalkaline
effectonthebody.
—Vitaminsandminerals.Cookingdestroys50to80percentofvitaminsandmineralsinfoodsandhalfoftheantioxidantsandcarotenoids,therebyreducingthenutritionalvalueofyourmeals.Forexample,itdestroys50to96percentofBvitamins—including97percentoffolicacidand72percentofbiotin—andupto80percentofvitaminC.
A2006LouisianaStateUniversitystudyexaminedthedietsofmorethan10,000menandwomen.Researchersfoundthatthosewhoconsumedthemostrawvegetablesandsaladshadsignificantlyhigherblood-serumlevelsofvitaminsCandE,folicacid,andcarotenoids.Thestudyconcludedthatthesenutrientswerewellabsorbedfromadietofsaladandrawvegetables.
AnotherstudyconductedinFinlandin1995foundthatrawlivingfood–istshadsignificantlyhigherbloodlevelsofvitaminsCandEandbeta-carotene,evenwhentheyweren’tconsumingnutritionalsupplements.
—Water.Sinceourbodiesare60to70percentwater,weneedtohydratethroughouttheday.Cookingeffectivelydehydratesfood.
—Oils.Thenaturaloilsinfoodaredenaturedthroughthecookingprocess,renderingitmoredifficulttodigestandutilize.Thishappensasthemolecularstructureoftheoilischangedduringexposuretohighheat,makingitliterallyapoisoninthebody.
ThePhysical,Mental,andSpiritualBenefitsofRawLivingFoods
Asyouincorporatemorerawlivingfoodsintoyourdailydiet,you’llsoondiscoverthatit’salifestyleandnotjustaneatingplan.That’swhy
somerawfood–istsbecomealittlefanatical—they’remodelsforthemanyemotionalandspiritualbenefitsofeatinguncookedfoods.Thesebenefitsincludethefollowing:
—Optimaldailyhealth.Afeelingofpeace,tranquility,andharmonyaccompaniesourbodieswhenthey’reinabalancedstateofoptimalnutrition.It’seasiertogetgoinginthemorning,withmoreenergythroughoutthedayandmentalclarityforbetterperformanceathomeandatwork.
A1985studyreportedinSouthernMedicalJournalfoundthataraw-fooddietsignificantlyreducedbloodpressure,resultedinweightloss,andled80percentofparticipantstoabstainfromalcoholandcigaretteconsumption.
Otherstudiesshowbeneficialhealtheffectsforthosewhohaverheumatoidarthritisandfibromyalgia.Andbecauserawveganfoodiscompletelycholesterolfree,it’saheart-healthydiet.
Raw-foodeatingbringsbenefitsrapidlyaswell!A1992Finishstudydiscoveredstatisticallysignificanthealthimprovementamongchronicallyillpeoplewhentheyswitchedtoanall-raw-vegetabledietforjustoneweek!AninfamousexperimentcalledtheChinaStudyfoundthattumorsgrewinratsfedahigh-animal-fatdiet,yetresearchersdiscoveredthatthetumorsreversedwhentheanimalfatwasremovedorreplacedwithplantfats(suchasvegetableoils,avocados,ornuts).Theyalsolinkedbreastcanceranddiabetestotheconsumptionofanimal-basedprotein.Inaddition,a1990Germanstudyfoundthatarawvegandietsignificantlyboostedtheimmunesystem.
—Ecologicalfriendlinessandfreedomfromcruelty.Anyformofvegetarianismreducesthepollutionandcrueltyconnectedtoanimals
raisedformeat,fur,orleather.Comparedtomeat,dairy,eggs,andotheranimalproducts,adietofvegetablesandfruit(especiallyorganicandlocallygrownvarieties)meanslesswaterconsumption,carbonfootprints,airpollution,andtoxicchemicalrunoffintowaterways.
—Weightloss.Whenyoustopeatinghigh-fatanimalproducts,youautomaticallyloseweight.A1999Germanstudyfoundthatwomenshedanaverageof26poundsandmenanaverageof22poundsaftergoingonaraw-fooddiet.AsimilarstudyconductedinFinlandin1993foundthatraw-foodparticipantslostanaverageof9percentoftheirbodyweight.
—Long-termhealth.Eatingaraw-living-fooddietispreventivemedicineatitsbest.Ahealthy,balancedliving-foodsdietcanstaveoffdiseaseinthebody,ultimatelyreducingrisksofcancer,heartdisease,diabetes,poorvision,andarthritis.
—Beauty.Healthyhair,skin,andfingernails;optimalweightmanagement;andsoundimmunefunctionleadtoallaspectsofbeauty,insideandout.Thedensityofvitaminsandnutrientsavailableinrawfruitsandvegetablessupportsabeautifulbodyandmind.
ButWhataboutProtein?
Somepeopleworrythatarawvegandietwon’tprovidesufficientproteinfortheirbodies’needs.Evenifyou’renotworried,yourfamilyandfriendsmayexpressthisconcernafteryouadoptaliving-foodslifestyle.
TheAmericanDieteticAssociationina2003positionstatementsaidthat“appropriatelyplannedvegetariandietsarehealthful[and]nutritionallyadequate.”Thismeansthatyou’llstillneedtobecognizant
ofeatingenoughplant-basedproteinforyourbody’sindividualneeds.
AccordingtoGabrielCousens,M.D.,anauthorofbooksaboutrawlivingfoods,certainpeopledoneedahigherpercentageofprotein(upto50percent)intheirdiets.Hecallssuchindividuals“fastoxidizers”and“parasympathetics”;andrecommendsthattheysupplementtheirrawvegandietswithhigh-proteinseavegetablessuchasblue-greenalgae,spirulina,andchlorella(whichcontainupto70percentprotein),aswellasleafyvegetableslikekale.
Ifyoulookatourprimatecousins,you’llseethatmanyhaveveryadequateandhealthfuldietsthatarecompletelyvegetarian.Gorillaseat95percentgreenvegetationand5percentfruit...andtheyhavenoproblembeingbigandstrong!
Acomparisonoftheamino-acidcontentoflambmeatandkaleshowsthattheheartycabbageactuallyyieldshigherpercentagesofthisproteincomponent.Inaddition,mostrawfood–istssupplementtheirdietsdailywithhigh-proteinnutsandseeds.
Aswementioned,thefamousChinaStudydiscoveredthatanimalproteinwasthekeytriggermechanisminthegrowthoftumorswithinlaboratoryrats.Theleadscientistwrotethatanimalproteininthediet“provedtobesopowerfulinitseffectthatwecouldturnonandturnoffcancergrowthsimplybychangingthelevel[ofanimalprotein]consumed.”
A(Very)FewDrawbackstoaRawDiet
Withallofthesebenefits,youmaywonderifthereareanynegativeeffectsofeatingarawlivingdiet.Tokeepthisbookobjectiveandtruthful,herearesomedownsidesthatarepossiblebutnotprobable:
—Dentalissues.Ifyou’reeatingalotoffruit,it’simportanttobrushyourteethfrequently.Toothdecayisonepossibleoutcomeofconsumingtoomuchfruitwithoutanyadditionallybalancingplant-basedfats.
—Sensitiveemotionsandrelationshipchanges.Arawdietcleansesyoursystemofanytoxicchemicalsthatformerlyplayedapartincontrollinganddullingyouremotions.Manypeoplereportthateatingadietthat’sfreeoftoxinsmakesthemhypersensitivetotheemotionsandpersonalitiesofthosearoundthem.Therealityisthatsinceyourbodynolongerhastoremovefoodtoxins,you’remoreopentoexperiencingotherpartsoflife.Forsome,thiscanopenthedoortoin-depthemotionalhealing.
Youmayalsofindthatpeopleyouformerlyenjoyedarenowdifficultforyoutobewith.Ontheotherhand,you’llverylikelyattracthealthynewfriendsandenjoyanincreaseinaccurateintuition.You’llalsoexperiencemoreofthetrueessenceofwhoyouare.Onceyourcellsarefunctioningoptimally,awholenewworldofloveandlightisavailabletoyou.
—Weightgainorloss.Ifyoueattoomanyfatsfromnuts,nutbutters,avocados,andolives,you’relikelytogainweightonaraw-fooddiet.Conversely,somepeoplelosetoomuchweight,andstudieshavefoundthatwomenskipmenstrualperiodsonlow-calorieraw-fooddiets.Sodopayattentiontoyourfatandcaloricconsumption,aswellasyourweight,menstrualcycles(ifyou’reawoman),andgeneralvitalitylevel.Balanceisakeycomponentofsuccesswhenmakinganydietarychange.
—Detoxificationeffects.Thepurifyingprocessofaraw-fooddietcantriggeradetoxificationofallthefriedfood,sugar,whiteflour,andpreservativesofyourformerdiet.Normaldetoxificationeffectsinclude
nausea,skinissues,andbowelchanges.Fortunately,thesearetemporaryandlastonlyuntilyourbodybecomesaccustomedtothehigher-qualityraw-fooddiet.
—VitaminB12deficiencies.Allvegansarepronetothisdeficiency,whichiseasilyovercomebytakingB12sublingualsupplements.OnestudyalsofoundthatveganswhoeatseaweedandseavegetableshavesufficientB12levels.
—Pesticides.Unlessyou’reeatingorganicvegetablesandfruits,therearepesticideresiduesontheproduceinaraw-fooddiet.(However,medicaldoctor,author,andraw-foodproponentGabrielCousenspointsoutthat“normal”foodscontainmanymorepathogenicmicroorganismssuchasfungiandmycotoxinsthantheaverageveganmeal.Forexample,theaveragemeateaterconsumes750millionto1billionpathogenicmicroorganismspermeal,comparedto500forvegans.)
DetoxificationwithRawLivingFoods
Ourbodiesabsorbmanytoxinsfromtheenvironment.TheaverageAmericancomesintocontactwith133toxinsdailythroughpollution,food,manufacturedcleansers,andsyntheticproducts.Thebodyispowerfulandcancompletelyregenerateifnourishedcorrectly.
Livingfoodsarenaturallydetoxifying,andthereforeyourbodycaneffectivelyisolatetoxinswithinitselfandproperlyeliminatethem,leadingtogreaterhealth,clarity,andlongevity.Whenyoubegineatinga
predominantlyrawdiet,youmayexperiencedetoxificationeffects.
Herearesomerawfoodsthathavepowerfuldetoxifyingproperties:
FruitsforDetoxification•Lemon,lime,pineapple,andgrapefruit:Actassolvents,whichare
goodforcleaningtheliverandgallbladder.Pineapplecontainstheenzymebromelain,whichhelpsinhealinganddigestingprotein.
•Apple:Apowerfuldigestivecleanser.
•Cranberry:Adiureticandkidneycleanserthatdetoxestheurinarytract,andalsodrawsoutchemicalsandtoxins.
•Watermelon:Adiuretictoflushoutanywater-basedtoxinsoreliminatefluidretentionfromahigh-sodiumdiet.
VegetablesforDetoxification•Greens—suchaskale,spinach,andparsley—arehealing,cleansing,
calming,andcentering.
•SeavegetablesarehighinBvitamins.
Vegetable-andFruit-JuiceHomeRemedies
Herearedeliciousrawlivingjuicerecommendationstosupportyourhealth:
•Coldfighters:carrot,lemon,radish,ginger,garlic
•Immuneboosters:carrot,celery,parsley,garlic
•Stressrelievers:carrot,celery,kale,parsley,broccoli,tomato
•Detoxifiers:apple,beet,cucumber,ginger
•Antioxidantboosts:carrot,orange,greenpepper,ginger
•Livercleaner:wheatgrass
•Digestiveaids:pineapple,papaya
Raw-Living-FoodKitchenNecessities
Beforewebeginwiththerecipes,let’slookatthebasicsyou’llwanttokeepinyourkitchentomakeyourfoodpreparationpainlessandenjoyable.Thisisaguidemeanttohelpdirectyoutothefinestingredientstosharewithyourfamilyandfriends.
—Apple-cidervinegar:Cidervinegarhasamazinghealingpropertiesandcanbeusedtocreateavarietyofdressingsandsaucesforyourrawdishes.SpectrumandBraggmakebeautifulcidervinegarsthatstayhighqualityintherefrigeratorindefinitely.
—Buckwheatgroats:Highinproteinandahandyingredientfordehydratedorfreshrecipes,thesehulledgrainsareeasytosproutandarefoundinthebulksectionofmostnatural-productsretailers.
—Celticseasalt:Seasaltinmoderationisgreatasagarnishandflavorenhancer.It’simportantthatitbeusedinsteadoftablesalttoavoidthechemicalsandprocessinginthelatter.Celticseasaltissundriedandcanbefoundinmosthealth-foodstores.GoldMineand
Herbamare(whichcontainsdriedvegetablesforseasoning)areexcellentbrands.
—Cinnamon:Thisuniversalspiceisoneweuseinmanydishes.Freshsticksororganicpowderedcinnamonisthebestchoice.
—Driedherb-blendseasoning:Italian,Mediterranean,andSpanishareniceherbblendstomakeaquickdishmoreflavorfulinseconds.Atyourlocalhealth-foodstore,lookfororganicblendswithnothingadded.
—Gourmetoils:Avocado,sesame,hazelnut,macadamia,andtruffleoilsaresomeofourfavorites.Gourmetoilsgreatlyenhancetheflavorinmanydressingsandsaucesandaregreatpouredoversaladandpastaalone.Chooseraworcold-pressed(extra-virgin)varieties.
—Himalayansalt:ThispinksaltfromtheHimalayanmountainstastesincredibleandcanbeusedonitsownasasupplementoraddedtodishesforsuperiorflavorandoptimalnutrition.Manyhealth-foodandonlinestoressellthisitem.
—Miso:Misopasteenhancesflavorandcreatesasaltytasteforthosewithsodiumsensitivities.Alwayslookforagedmiso,andthebrown-ricetypeispreferable.Thisproductisfermentedandcanbefoundatmosthealth-foodstores.Onceopened,itlastsseveraldaysrefrigerated.
—Nutsandseeds:It’salwaysgoodtokeeprawnuts—suchasalmonds(helpskeepalkalinityinthebody),Brazilnuts(highinselenium),pinenuts,andmacadamianuts—andseedsinthekitchentocreatewithonawhim.Theseareeasyforthebodytodigestandcanbeusedaloneorincombinationtocreateamazingdishes.Pumpkinseedscanbereadilysproutedandmakeagreatseedcheese.Flaxseedisalsoessentialandcomesinagoldenordarkbrowncolor.
—Oliveoil:Useanorganicfirst-orcold-pressedextra-virgin(or“raw”)oliveoilinyourrecipes.Premiumvarietiescreateanamazingflavorindressings,sauces,andspreads.Oliveoilshouldbekeptinadarkglassbottletoblockthelightandpreventthecontentsfrombecomingrancid.Storeitinadark,coolplace.BarianiandOliflixareexcellentbrandstouseinmealpreparation.Barianiisstone-groundtoguaranteenoheatduringthepressingprocess.
—Psylliumhusk:Thisisagreatthickeningagentinarawkitchen,withavarietyofusesinwraps,pies,andpuddings.It’softenfoundinthesupplementsectionatyourlocalhealth-foodstore,andkeepsindefinitelyinanairtightcontainer.
—Rawagavenectar:Thisisoneofthebestsweetenersforraw-foodspreparationbecauseit’slowontheglycemicindexandsafefordiabeticsandthosewithsugarsensitivities.Agavecomesfromacactusflowerandisextractedatlowtemperatures.It’sreadilyavailableinhealth-foodandonlinestores.
—Rawcacaobeans:Rawchocolateisgreatindessertsandothersavorydishes,orwhenusedasagarnish.
—Rawcarobpowder:Derivedfromthecarobpod,thisisanicealternativetochocolateandisrichinprotein.Thispowdercanbefoundinrawformatmosthealth-foodstoresandcanbestoredinanairtightcontainerindefinitely.
—Vanillabean:Vanillaaddsanicesoothing,mellowflavortodessertsandsomeentréedishes.
—YoungThaicoconuts:“Nature’swater”!TheliquidfromayoungThaicoconutisthepurestontheplanetandfullofelectrolytestohydrate
thebody.Weusethefleshofthisfruitinmanydessertsandwrapsaswellasbreakfastitems.It’sfoundatAsianmarketsandhealth-foodstores.
ToolsforRaw-FoodPreparation
—High-poweredblender:AVita-Mixblenderisourrecommendationhere.Ithasastrongmotor,andthedesignofthecontainerallowsyoutouseaplungerfortheharder-to-blendnutandseedcheeses.Insomerecipesinthisbook,you’llspecificallyread“high-poweredblender”inthedirections.OthersnotrequiringtheextraspeedorpowerofaVita-Mixsimplycallfora“blender,”whichmeanstheordinarykitchenappliance.
—Cuttingboard:Aqualitywoodcuttingboardispreferable.Bambooisquitenice.
—Dehydrator:Essentialforpreparingcrunchyandcrispycrackersanddriedfruits,aswellasmarinatingvegetablesandcreatingwrapsofallsorts.
—Foodprocessor:Importantformakingcookies,crusts,pâtés,andsalsas.
—Garnishingmachines:Greattoaddtexture,presentation,andexcitementtoeventhesimplestsalads.Machinesincludethespiralvegetableslicer,themandoline,andtheSaladacco.
—Knives:You’llneedsharpkniveswithgoodedgesthataredesignedforfruitsandvegetables.
—Mixingbowls:Glassorstainlesssteelispreferable.Avoidaluminum,whichleachesintofood.
AFive-DaySampleMealPlan
Whenyou’reembarkingonanyneweatingpattern,it’simportanttorememberthatoldhabitsandemotionsmayhaveatendencytoknockyouoffcourse.Pleasebegentlewithyourselfasyoutakethisjourney.
Afterjustfiveshortdaysofaliving-foodsdiet,youshouldexperienceincreasedenergyandenjoygreatermentalclarity,yourskincouldbegintodevelopahealthfulglow,andyoumayfeelelatedandmorerelaxed.Theseandmanyotherbenefitsareavailabletoyoueverydayasyoumovetowardgreaterfreedomwithyourfoodchoicesandbegintodiscoverallthatnaturehasintendedforyourhealthandwellness.
Werecommendthatasyouenjoythisfive-daymealplan,youtakesometimetoreflect,journal,andstretchtoenhancethehealingbenefitsofyourraw-living-foodslifestyle.Allofthesuggestedmealsincorporaterecipesfromthisbook(thenamesofwhicharecapitalized).
Duringeveryday’smeals,you’llfindahealthfulamountofprotein,freshvegetables,vitamins,minerals,andothernutrients.Besuretodrinkatleasteightglassesofwaterthroughouttheday.Inthemorningandevening,itmaybehelpfultodosomeaffirmationsaboutyourfood,suchas:“Ienjoyvibranthealthasaresultofmyexceptionalfoodchoices.”
Day1
Breakfast:MerryMonkeySmoothie
Earlylunch:TacoSalad
Lunch:YogiJuice;1handfulsoakedalmondsorSicilianFlaxCrackerswithfreshvegetables(tryslicedtomato,freshbasil,andchoppedspinach)
Dinner:TopazPizza
Day2Breakfast:SupergreenSmoothie
Earlylunch:ShiitakeSalad
Lunch:Apple-Lemon-GingerJuice;almondbutteronfreshappleorsprouted-grainbread
Dinner:AsianInfusion
Day3Breakfast:Peaches-and-CreamSmoothie
Earlylunch:CurryCones
Lunch:GreenJuice;smallgreensaladwithMisoDressingorSicilianFlaxCrackerswithGreenGuacamole
Dinner:Heirloom-SquashSamosa
Day4Breakfast:ChocolateSupremeSmoothie
Earlylunch:DeviledTomatoesCaesarSalad
Lunch:PineapplePowerJuice;freshvegetableswithAlmondCheese,orfreshfruitwithVanillaSauce
Dinner:LivingLasagna
Day5Breakfast:AvocadoWhipSmoothie
Earlylunch:ShiitakeSushiRolls
Lunch:BeetMagicJuice;RawRamenBowl
Dinner:Clayudas
Eachdayyou’reconsumingarainbowoffruitsandvegetables,nutsandseeds,andinsomecases,sproutedgrains.
It’simportanttobalancearawdietbyalternatingyourfoodsandenjoyingatleast50to70percentfreshfruitsandvegetables(notdehydrated)tohydrateyourbody.Acommonpitfallinthebeginningofaliving-foodsdietisconsumingtoomanyunsproutednutsandseedsanddehydratedfoodswithoutgettingenoughfresh,livingcuisine.Thisiswhywesuggestatleastonesalad,juice,orsmoothieinyourdailydiet.
ChapterOne
DrinksandSmoothies
Smoothies,juices,nutmilks,elixirs,andtonicsarepartoftheliving-foodsjuicebarthatiseternallyflowingwithfreshideasforoptimalnutrition,energy,andvibrantlife.Atthe118Degreesrestaurant,weincorporateseveralsuperfoodsintoourjuiceandsmoothiemixtures.
Feelfreetoexperimentwiththeserecipes,addingdifferentsuperfoodsandfruitsbasedonwhatisinyourcabinet,howyourbodyisfeeling,andanyspecialneedsyoumayhave.Smoothiesandjuicesareagreatwaytoputalotofdensenutrientvalueintoyourdailydiet.Duringtheperiodoftransitiontoaliving-foodsdiet,manypeopledoverywellbyhavingasuperfoodsmoothieforbreakfast.
Ensuringthatyourbodyreceivesnutrientsinthemorningactivatesyourbrain,lymphaticsystems,andvitalorgans.Thisdetoxifiesyourbloodstreamandcompelsyoutomakebetterfoodchoicesthroughoutthewholeday.Tryitforyourselfandsee!
SuperfoodGuide
Thesesupplementsboostthenutritionalvalueofyoursmoothiesandalsoadddeliciousflavor.Hereisalistofthevitaminsandmineralstheycontain,amongotherproperties:•Spirulina:Contains60percentprotein,aswellasphytonutrientssuchasbeta-carotene,chlorophyll,GLAessentialfattyacid,vitaminB12andBcomplex,andiron.
•E3Live:Containsthreetofivetimesmorechlorophyllthanwheatgrass—plusvitaminB12;essentialfattyacids,includingomega-3s;and22aminoacids.
•Macaroot:Containsmorethan55phytochemicalsknowntoelevatemood,improveendurance,andenhancebloodcirculation;alsohighinaminoacidsandBvitamins,includingB12.
•Hempprotein:Richinomega-3,omega-6,andomega-9—essentialaminoacidsknownformuscle-buildingability—andhighinantioxidants.
•Beepollen,propolis,orroyaljelly:Getshighantioxidantscore;isenergyenhancing;andcontainsdensenutrients,includingomega-3sandB-complexvitamins.Somevegansdon’tusesubstancesfrombeesbecausethey’retechnicallyananimalbyproduct,sothisisanoptionalingredientdependinguponyourbeliefs.
•Chiaseeds:Containcalcium,slowdowntheconversionofcarbohydratesintosugar,andprolonghydration.High-energyandendurancefood.
•Flaxseed:Containssuperiorproteinandishighinessentialfattyacids,includingomega-3,omega-6,andomega-9.
•Cacao:Containsmood-enhancingagents,sulfur,magnesium,andtraceminerals.
•Gojiberries:Contain13percentproteinand18aminoacids;calcium
andmagnesium;andvitaminsB1,B2,B6,C,andE.Extremelyhighinantioxidants.
•Carob:Contains80percentprotein;vitaminsA,B1,B2,B3,andD;andcalcium,potassium,magnesium,iron,andphosphorous.
Juices
—STRAWBERRY-KIWIJUICE—
ThisjuiceispackedwithvitaminCandisgreatforkids.Aglassofitisbetterthanmostvitamin-supplementcounterpartsandcanbeeasilyabsorbedinthedigestivesystem.Kiwisbyweighthave500timesmorevitaminCthanoranges!
4kiwis
8freshlypickedstrawberries
1applePreparekiwisforjuicingbycuttingofffuzzyskinanddiscardingit.
Rinsethestrawberriesandremovethestems.Preparetheapplebycuttinginto4evenpiecesanddiscardingthecore.Juiceallingredients.Forafunpresentation,putinashakerandadd2piecesofice.Shakewellandpourintomartiniglass.
—CLEANSINGCOCKTAIL—
Fruitandvegetablejuicesarepowerfullycleansingforthebody.Juicefastsaregreatwaystogiveyourbodyabreakduringtheyearandallownaturaldetoxificationtooccur.Youcanenjoyacleansingcocktaileverydaytostartitoffrightandpushtoxinsoutofthebody.
2apples
1lemon½inchgingerroot2stalkscelery
2cupsspinach2oz.wheatgrassorE3LivePrepareapplesbyrinsingwellandcutting
themoffthecoreinto4pieceseach.Peellemonanddiscardskin.Peelgingerusingvegetablepeeler.Rinseceleryandspinachwell.Juicetheapples,lemon,ginger,celery,andspinachbyalternatingeachingredient.AddinwheatgrassorE3Live,andstirwell.
—RAINBOW-LIGHTJUICE—
Justasrainbowsarecreatedfromabroadspectrumoflight,thisjuiceisabeautifulcombinationofenergyfromorganicfruitsandvegetables,designedtofeedthebodymorethan133traceminerals,nutrients,andvitamins.
2oranges
6blueberries½honeydewmelon
3leavesredchard
2tsp.beepollen(optional)2tsp.agavenectar(optional)Prepareberriesandchardbyrinsingwell,andsetaside.Peelorange,andcutrindfromhoneydewmelonanddiscard.Juiceoranges,berries,chard,andmelon;thenpourjuiceintoblender.Blendinbeepollen(optional,orsubstitutewithmaca-rootormesquitepowder)andagaveasdesired.Enjoythisdrinkanytimeofthedayforaquickpick-me-up!
—YOGIJUICE—
Yogaisanexcellentwaytoopenthepathwaysofthebodyandrealignmind,body,andspirit.Thishigh-energy,high-vibrationdrinkisafavoriteofouryogastudentsat118andisuniversallyenjoyedasarefreshingjuicewithmineralsandprotein.
2oranges
6freshlypickedstrawberries1tsp.maca-rootpowder
1lemon2tsp.beepollen(optional)1tsp.agavenectar(optional)Prepare
citrusbyrinsingandpeeling.Prepareberriesforjuicingbycuttingoffstems.Juiceorange,strawberries,andlemon;thenplacemixtureinblender.Blendwellwithmacaroot,beepollen(optional,orsubstitutemesquitepowderoradditionalmacaroot),andagaveifdesired.Serveinatallglasswithberry-pureetopping!
—BEETMAGICJUICE—
Beetsaregreatforloweringcholesterol,workingdirectlyontheheartandothercirculatorysystemsofthebody.Thisdrinkisaffectionatelyknownas“Doug’sDrink”atthe118restaurant.Dougisaregularcustomerofourswhohasbeen“juicing”withgreatresultsformorethan
30years.Heswearsbybeetsandtheirmagicalpowerstohealthebody.Enjoy!
2beets
2apples
1carrotPrepareallingredientsforjuicingbyrinsingwell.Cutapplesoffthe
coreinto4pieceseach.Cutthetopoffcarrot,andpeelbeets.Juiceallingredientsbyalternatingpiecesofcarrot,apple,andbeetforamoreenjoyablejuicingexperience.
—PINEAPPLEPOWERJUICE—
Pineapplecontainsthepowerfulenzymebromelain,whichisespeciallygoodfortheentiredigestivetract.Thisisagreatjuiceforintestinalcleansingandisaperfectcooldownonawarmsummerday.Itcanalsobeblendedwithicetomakeavirgincocktailforanyspecialoccasion!
½mediumpineapple1mango
1orange½cupyoungThaicoconutwater2tsp.agavenectar(optional)Prepare
allingredients(exceptcoconut)forjuicingbycuttingoffanddiscardingskins.Juice,andaddyoungThaicoconutwatertothemixture.Pourliquidintoshakerwithacubeoficeandagave,andshakewelltoserve.
Slushy-style:Blend½cupiceandjuicemixture,andpourintotumblers.Garnishwithorangezestorpineapplespear.
—APPLE-TWISTJUICE—
Appleshaveuniqueenzymesintheirjuicethatworkquiteeffectivelyongallstonesandliverblockagesandarewidelyrecommendedduringcleansingdetoxes.Onadailybasis,applesprovideagreatsourceofvitaminsandnutrients.(Whenjuicingthem,alwaysleavetheskinson,astheycontainvitalnutrients.)Trythecidervariationofthisrecipeforagreatholidaytreat!
2apples
¼orange
2pearsPrepareallingredientsforjuicingbyrinsingwell.Cutapplesand
pearsoffthecoreinto4pieceseach.Peelorangeanddiscardskin.Juiceallingredientsandenjoy!
Cider-style:Duringholidayseason,add1tsp.agavenectar,1tsp.cinnamon,andadashofnutmegforagreatapplecider.Gentlywarmonthestoveusingathermometerorinthedehydratorat110°for2hours.
—SPICYTOMATOJUICE—
Vegetablejuiceactsasabuildingblockinthebodyandisgoodformuscles,connectivefibers,andtissues.Spicytomatojuiceisespeciallybeneficialforthekidneysandforliverfunction.Thispowerfuldrinkishighinmineralsandhydratingforthebody...greatbeforeorafteraworkout!
2tomatoes
3stalkscelery½beet
1carrotcupcilantroorparsley1tsp.cayennepepperPrepareallingredients
forjuicingbywashingwelltoremoveanydirt.Cuttomatoesintoquarters,andpeelskinfrombeet.Chopthetopoffcarrot.Juiceallingredients(exceptcayenne).Stirincayenne,andgarnishjuicewithceleryoranappleround.
—TROPICAL-TWISTJUICE—
Thetropicsareknownforclearwater,warmbreezes,andanoverallfeelingofblissfulsweetness.Trythisjuiceanytimeyouhaveahungerfortotalrelaxation.
¼mediumpineapple1kaffirlime
1kiwi
1mango½cupyoungThaicoconutwater2tsp.agavenectar(optional)Prepare
allingredients(exceptcoconut)forjuicingbycuttingoffanddiscarding
skins.Juiceallingredients,andplaceinblender.Addcoconutwaterandagave.Blendwelluntilfrothappears.Pourintoglass,andgarnishwithanumbrellaorzestfromkaffirlime.
—GREENJUICE—
Why“green”?Theuniquecombinationofchlorophyllandproteinderivedfromthegreensinthisdrinkisthequickestwayforthebodytoabsorbthesevitalnutrients.Thisvegetablejuiceisalsolowinsugarandhighinelectrolytes,aidingthemusclesandjointsinrecovery.
4leaveskale
3stalkscelery½hothousecucumber2cupsspinach
1applePreparegreensforjuicingbywashingwell.Cutappleoffthecoreinto
4pieces.Juiceingredientsinanalternatingpattern—leafygreens,cucumber,leafygreens,celery,andsoon—untilallarethoroughlyjuiced.Enjoythiselixirafteryogaoranyotheractivityforaburstofrevitalizingenergy.
—KALECRAZYJUICE—
Vitaminpackedandfullofprotein,thisspicygreenjuicewillmakeyoufeellikeyoucanfly!Kaleisespeciallyhighinironandproteinandisgoodforbuildingmuscles.Thisdrinkisafavoriteofathletesandscholarsalike,asitwakesupthemindandprovidesanabilitytoconcentrateintensely.
6leaveskale
3stalkscelery
3stalkscelery2oz.E3LiveBrainON
1pearPrepareallingredientsforjuicingbyrinsingwell(exceptE3Live).Cut
pearinto4piecesanddiscardcore.Juicekale,celery,andpear;thenpourliquidintoshakerandaddE3Liveand2cubesofice.Shakewell.Pourmixtureintoahighballglassandenjoythroughatwistystrawifyoulike!
—APPLE-LEMON-GINGERJUICE—
Thisisapowerfullydetoxifyingdrink!Apple-Lemon-Gingeralsodeliversapotentenergeticjumpstarttoanydayandcanbeenhancedbyaddingcayennepeppertofurtheropenupthelymphaticsystem.
2apples(FujiandBraeburnareourfavorites!)
2lemons½inchgingerroot2tsp.cayennepepper(optional)Prepareginger
rootforjuicingbypeelingtheoutsideskinwithavegetablepeeler.Prepareapplesbyslicinginto4equalpartsaroundthecore.Cutorpeeltheskinsfromthelemonsanddiscard.Beginbyjuicinglemonsandtheslicesfromoneoftheapples;andthenaddtheginger,thentherestofapple,untilallingredientsarewelljuiced.
Whenjuice-fasting,thisdrinkisagreatwaytoopenupthechestandthevitalorgansofthisareaandpromotebloodcirculationthroughoutthebody.Werecommendthatyoudoublethisrecipeduringall-liquiddietsandenjoyfirstthinginthemorning.
NutMilks
Whenitcomestonutmilk,thesky’sthelimit—almonds,Brazilnuts,coconuts,macadamias,hempseeds,sesameseeds...andmore!Hereareacoupleofourfavoritesandabasictechniqueformakingyourown.
—ALMONDMILK—
Thisisarichandflavorfuldrinkenjoyedbythosewholoveaglassofcoldmilkbyitself!Almondsarealsonaturallyalkalizing,andthismilkcanhelpclearupanacidstomach.
4cupsalmonds(soaked8hours)
4cupsmineralizedwater1Tbsp.vanilla
1pinchseasalt
1pinchseasalt1Tbsp.rawhoney
1pinchcinnamon1Tbsp.mesquitepowderRinsealmondswellanddrain.Blend2cups
soakedalmondswith2cupswater.Strainmixturethroughyourchoiceofnut-milkbagorcheesecloth.Repeat.Savenutmeatforotherrecipes,storedinrefrigeratedairtightcontainer.(Usewithin24hours.)Combinefreshlysqueezednutmilk,vanilla,seasalt,honey,cinnamon,andmesquiteinblenderandlightlyblend.Chillandenjoy!
—BRAZIL-NUTMILK—
Brazilnutsarehighinselenium,amineralcompoundthatcanbedifficulttofindinfoodbutisessentialforourbodies.Thismilkisgreatoncerealsandinsmoothies.
4cupsBrazilnuts(soaked8hours)
6cupsmineralizedwater1Tbsp.vanilla1tsp.cinnamon
1pinchseasaltRinseBrazilnutswellanddrain.Blend2cupsnutsand3cupswater
inahigh-poweredblender.Repeat.Savenutmeatforotherrecipes,storedinarefrigeratedairtightcontainer.(Usewithin24hours.)Blendnutmilkwithvanilla,cinnamon,andseasalt.
Planaheadbysoakingnuts8hours.Thewholeprocessofmilkingthemshouldtakeabout20minutesbeginningtoend!
SuperfoodSmoothies
Smoothiesaregreatmealsifthey’remadewiththerightingredients.
They’realsoaterrificsourceoffiber,sincethey’reblendedaswholefruitsandvegetables.Oursmoothiesat118areallpackedwithsuperfoodsasawayofgettingextravitaminsandmineralsineverydelicioussip.
—MERRYMONKEYSMOOTHIE—
“TheMonkey”smoothieisthenumberonefavoriteat118andispackedwithprotein.Thereareevenvariationsonitnow,suchastheChocolateMintMonkey,GreenMonkey,andMangoMonkey.Thisrecipeisalsogreatforkids—ittastesjustlikeamilkshake!
1peeledbanana2Tbsp.almondbutterorrawalmonds17)
1Tbsp.agavenectar1tsp.cinnamon
1cupice¼cupAlmondMilkBlendallingredientswellinahigh-powered
blender.ForaChocolateMintMonkey,add2Tbsp.cacaopowderand8largemintleaves.ForaGreenMonkey,add2leaveskale.ForaMangoMonkey,add½ripeorganicmango.
—AVOCADOWHIPSMOOTHIE—
ThefirsttimeI(Jenny)wenttoHawaii,Ihadanavocadosmoothie—Ithoughtitwasthestrangestthing.Ohwell,I’lltryit,Ithought.OnesipandIwashooked!
1ripeHassavocado1cupchoppedpineapple
1ripemango2Tbsp.hempseeds1Tbsp.agavenectarorrawhoney½peeled
banana½cupice
½cupwater
Blendallingredientswellinhigh-poweredblender.Garnishwithapinchofhempseedsandahibiscusflowerforcolor.
—PEACHES-AND-CREAMSMOOTHIE—
Thissmoothieislikedessertinacup—anamazingblendoffruit,spices,andcream!
2ripepeaches
1ripepeeledbanana1tsp.vanillaextractor2vanillabeans½cupAlmondMilk2Tbsp.
almondbutter2Tbsp.agavenectar
1pinchHimalayansalt½cupice
1tsp.cinnamonBlendallingredientswellinahigh-poweredblenderandpourintoalargechilledglass.Sprinklewithvanillabeans,andgarnishwithacinnamonstick.
—FABULOUSFIGSMOOTHIE—
Whenfigsareinseason,there’snothingbetterthanthissmoothie!Alittle-knownfactaboutthisfruitisthatit’shighinprotein.Enjoythissmoothieseasonallywhenfigsarereadilyavailableatyourlocalfarmers’market!
1ripepeeledbanana
6ripemissionfigs1tsp.vanillaextractor1vanillabean1tsp.maca-rootpowder1tsp.
cinnamon½cuphempmilk½cupice
1tsp.hempproteinBlendallingredientswellinahigh-poweredblender.Chopsomeadditionalfreshfigstofloatonthetop,orplaceonthesideoftheglassforgarnish.
—SWEETSTRAWBERRYSMOOTHIE—
Strawberriesarehighinvitaminsandminerals,andthecoconutinthissmoothiecontainsessentialfattyacids.Thissmoothiemakestheperfectmealforanytimeoftheday.
8strawberries,rinsedandde-stemmed
1peeledbanana1youngThaicoconut(waterandflesh)2Tbsp.hempseeds1Tbsp.
agavenectarBlendallingredientsinahigh-poweredblender.Pourintochilledhurricaneglasses,andgarnishwithstrawberryslices.
—SUPERGREENSMOOTHIE—
Agreatwaytogetyourgreenswithouthavingasaladistoblendthemintoasmoothie.You’realsogettingenoughbeneficialfibertolastyouthroughouttheday.Thebestpart?Youcan’ttastethegreen!
1ripepeeledbanana1ripemango,cutandpeeled2leaveskaleor1cupspinach1Tbsp.
SuperGreensorspirulina1Tbsp.maca-rootpowder1tsp.agavenectar
1cupyoungThaicoconutwater½cupice
Blendallingredientswellinahigh-poweredblender.Pourintoaglass,andgarnishwithslicesofbananaorafruitskewertoenjoyasamealorappetizer!Ortakeinatravelmugontheroad,especiallyinthemorning.
—POMEGRANATE-PASSIONSMOOTHIE—
Pomegranatesareextremelyhighinantioxidants;andthisdrinkcombinesthathigh-intensitysuperfoodwiththesweet,mellowmango.Theresultisamildsmoothiethatishydrating,invigorating,andsatisfyingforeverycellofyourbody.
1cuppomegranateseedsor½cuppomegranatejuice1youngThai
coconut(waterandflesh)1tsp.beepollen(optional,orsubstitutewithmaca-rootormesquitepowder)1wholemango,cutandpeeled1Tbsp.agavenectar
1cupiceBlendallingredientswellinahigh-poweredblender,andenjoy.This
recipeisgreatwithalittlebuckwheatgranolaandbananasprinkledontopaswell.
—BALANCESMOOTHIE—
Balancecansometimesbeelusiveinastressfulenvironmentandindailylife,withagrowinglistofthingstodo.Thisrecipeprovidesbalanceinternally,inthehopesthatyoumaythenseethatbalancereflectedinyourouterworld.Thissmoothiecallsforsuperfoods,someofwhicharebalancingChineseherbs.
½mango
½peeledbanana(freezepriortouse)½cupice
½cupnutmilk
½cupspinach
2Tbsp.hempseeds1packageJuvo(canbereplacedwith1tsp.SuperGreensorE3Live,1tsp.reishimushroom,2Tbsp.tocotrienols,and1Tbsp.maca-rootpowder)Blendallingredientsinahigh-poweredblender,andthenpourintoaglass.Garnishwithhempseedsandabananaspear.
—DANCING-RAINBOWSMOOTHIE—
Thissmoothierecipeisjustplainfun.It’saboutlight,happyenergy
thatyoucanaddtoyourdayforthatextrakicktogetyouthrough!
1ripepeeledbanana
2leaveskale½cuphempmilk1ripemangoor1cupcutpineapple4Tbsp.raw
cacaonibs1Tbsp.maca-rootpowder1tsp.vanillaextractor1vanillabean1Tbsp.matchagreen-teapowderBlendallingredientsinahigh-poweredblender.Garnishwithfreshfruitrolledinhempseeds.Enjoy!
—CHOCOLATESUPREMESMOOTHIE—
Rawcacaoishighinmagnesiumandothercreativityenhancers.Thissuperfoodsmoothieisgreatforunlockingyourmind’spotentialtocreate,anditalsoprovidesanaturallystimulatingenergy.Themostimportantthingaboutthisrecipeisthatit’sbalancedbyrichgreenfoods.
1ripepeeledbananaoravocado1youngThaicoconut(waterandflesh)2Tbsp.rawcacaonibsor
powder1Tbsp.maca-rootpowder1tsp.vanillaextractor1wholevanillabean2Tbsp.hempseeds2Tbsp.agavenectar1tsp.cinnamon1Tbsp.SuperGreensorspirulina½cupice
Blendallingredientswellinahigh-poweredblender.PourintoaglasslinedinChocolateSauceandserve,orsprinklewithfreshcinnamonandgarnishwithacinnamonstick!
—ZENENERGYSMOOTHIE—
Thisdrinkpromotessustainedenergythroughouttheday.Macaroot,withitsfullchainofaminoacids,ispowerfullyadaptedinthebody,whichmeansthatitprovidesenergy.Matchaisunrefined,unroastedgreentea,usedinAsianculturesforyearsasananti-agingdrink.The
twoincombinationwillleaveyoufeelingawake—yetveryZen.
1ripepeeledbanana
1cupAlmondMilk1Tbsp.almondbutter1Tbsp.maca-rootpowder1Tbsp.matcha
green-teapowder2leaveskaleor½cupspinach2Tbsp.agavenectar1tsp.vanillaflavoror1vanillabean1tsp.cinnamon½cupice
Blendallingredientswellinahigh-poweredblender.Transfertoafrostymugortravelmug,andenjoytheenergyalldaylong!
ChapterThree
MarinatedVegetables
Marinatingisaquickandeasywaytochangethetextureofvegetablesandimpartaricherflavor.Inthewinter,it’snicetoenjoythemrightoutofthedehydratorinordertowarmthebody.
Thebasictechniqueofmarinatingvegetablesisverysimpleandconsistsoffoureasysteps:1.Pickavegetable(squash,bellpepper,mushroom,onion,tomato,eggplant,andsoon).Vegetablesthatareeasiesttomarinatearesomewhatstarchyandwillsoakupanoilymarinadeeasily,likezucchini.
2.Preparethevegetablesbywashingwellandslicingthin,about⅛-to¼-inchthickness.
3.Createamarinade.Thiscanbeassimpleasblending8oz.ofoliveoilwith2clovesofgarlicforaquickgarlicmarinade.Thefollowingsectionincludessomesuggestedrecipesthatareeasyandfuntoprepare.Rememberthatusingdriedspicesisagreatwaytoyieldavarietyofflavors!
4.Dehydrate.Thegoalhereistodehydratethevegetablesenoughtosoftenthetextureandcausethemtosoakupthemarinadewithoutlosingtheirvitalwatercontent.Todothis,yousimplyneedtolineadehydratortraywithanonstickdryingsheetandlayerthevegetablesabout½-inchthickacrossthetray.
Mostvegetableswilltakeabout2hourstoreallyreachanidealtextureandtaste.Thelongerthey’releftinthedehydrator,themoreintensetheflavorofthemarinadeandthedriertheirtexture.
MarinatedVegetables
Usetheprecedingsectionasaguideforvegetablemarinadesreferencedthroughoutthisbook.Herearesomeofthemorecommonmixturesusedat118:—LATINVEGETABLES—
2mediumsquash(eitherzucchinioryellowsquash)2redbellpeppers
1portobellomushroom8oz.cold-pressedextra-virginoliveoil
1clovegarlic1tsp.agavenectar1tsp.seasaltorHimalayansalt2Tbsp.driedchili
powderThinlysliceallvegetables.Inablender,combineoilandspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.
Makes4cups.
—ITALIANVEGETABLES—
3mediumsquash(eitherzucchinioryellowsquash)
2portobellomushrooms8oz.cold-pressedextra-virginoliveoil2Tbsp.driedItalianseasoning
or½cupfreshbasil
1clovegarlic1tsp.seasaltorHimalayansaltThinlysliceallvegetables.Ina
blender,combineoilandspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.
—BBQVEGETABLES—
2mediumsquash(eitherzucchinioryellowsquash)3redbellpeppers
3Romatomatoes½largeeggplant
1portobellomushroom8oz.cold-pressedextra-virginoliveoil2Tbsp.driedchilipowder
1clovegarlic1greenonion(whiteportiononly)1tsp.agavenectar1tsp.seasaltor
Himalayansalt
1dashcayennepepperThinlysliceallvegetables.Inblendercombineoil,1tomato,1redbell
pepper,andspicesintoaquickmarinadebybrieflyblending.Pouroverremainingvegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.
—SWEETVEGETABLES—
2mediumsquash(eitherzucchinioryellowsquash)2redbellpeppersor2Romatomatoes1earbicolorcorn
1sweetbrownonion8oz.cold-pressedextra-virginoliveoil2tsp.agavenectar1shallot
1clovegarlic1tsp.seasaltorHimalayansaltThinlysliceallvegetables.Ina
blender,combineoil,shallot,andspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.
—CURRYVEGETABLES—
2mediumsquash(eitherzucchinioryellowsquash)2shiitakemushrooms
1yellowbellpepper8oz.cold-pressedextra-virginoliveoil2Tbsp.yellowcurrypowder
1clovegarlic1tsp.agavenectar1tsp.seasaltorHimalayansaltThinlysliceall
vegetables.Inablender,combineoilandspicesintoaquickmarinadebybrieflyblending.Pourovervegetables,andplaceon2dehydratortrayscoveredwithnonsticksheets.Dehydrateat110°for2hours.Makes4cups.
—SPICYSPANISHSQUASH—
2zucchinioryellowsquash,slicedthin2Tbsp.chilipowder1tsp.cayennepepper1tsp.seasaltCombineingredientsinamedium-sizedmixingbowlandtossuntilallsquashiswellcoated.Spreadoutvegetableson2dehydratortrayscoveredinnonstickdryingsheets,anddehydrateat110°for2hours.Makes2–3cups.
Afterword
Whetheryouincorporatesomerawlivingfoodintoyourdailymealsordecidetoembracealiving-foodsdiet100percent,you’llexperiencegreatbenefitsfromthishealthfulwayofeating.Rawvegetables,fruits,nuts,andgrainsofferyouincreasedenergy,vitality,health,beauty,andintuition;aswellasotherpositiveexperiences.
Youmayfeelinspiredtogrowyourownherb,fruit,orvegetablegarden.Withagarden,you’lleatthefreshestofproduceandhaveintimatedealingswithMotherNature.Wefindthatourfoodcravingsarereducedwhenwe’rehandlingfruitsandvegetablesduringthepreparationofrawlivingcuisine.
Wehopethatyou’llviewtherecipesinthisbookasawonderfulspringboardforyoutodevelopyourownuniquecreations,whetherinfoodorinotherareasoflife.Exploreandexperimentwiththeentirepaletteofrainbowcolorsinthefresh-foodworld,aswellaswitheverydreamanddesireyouhave!
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AbouttheAuthors
DoreenVirtueisametaphysicianandformerpsychotherapistwhospecializedintreatingeatingdisorders.Shehaswrittenfourpreviousbooksaboutdietandeating:thebest-sellingTheYo-YoDietSyndrome,LosingYourPoundsofPain,ConstantCraving,andEatingintheLight.ShehasappearedonOprah,CNN,TheView,andotherprogramsworldwide.
Doreenhasbeenavegansince1996,eating80to90percentrawfood.ShefirsttriedpreparedrawfoodatJuliano’sOrganicacaféinSanFranciscoin1999,rightbeforegivingaworkshop.Shenoticedahugeincreaseinherenergyandpsychicabilitiesduringtheworkshop,whichshecreditedtotherawfood.ShecontinuedtoeatitatOrganicaduringherregularvisitstoSanFrancisco,whereshegavepsychicreadingsatthePaloAltoUnityChurch.Doreenwent100percentrawforayear,from2007to2008,andtodaycontinueshervegandietwithmostlyrawlivingfood.
Website:www.AngelTherapy.com
JennyRossisaraw-foodchefandtheCEOofCreativeBlend,acompanythatproducesanddistributesraw-foodmealscalledJenny’sRawandOrganicathealth-foodstores.She’stheownerandculinarycreatorof118°,thepremierOrangeCountyrawrestaurant,whichiscontinuallyfilledwithhappycustomersfromallwalksoflife.Aformermodel,Jennydiscoveredrawfoodin1999inherownpersonalquesttoenjoyvibranthealth,andshelearnedhowtoprepareitbystudyingwithraw-foodchefsfromaroundtheworld.Afterward,sherealizedherpassiontosharethejourneyofhealthfuleatingwithothersandbeganworkingwithlivingfoodsprofessionallyintheyear2000.
Jennyregularlygivesspeechesandinterviewsaboutrawfoodsandteachesraw-food-preparationclasses.She’sappearedonGWordontheDiscoveryChannel;TravelChannel’sTasteofAmericaprogram;andChannels5,7,and9inLosAngeles.JennywashonoredasaHot25influentialbusinessleaderinOrangeCountyin2008byOCMetro,andwasdubbedthe“SexiestChef”inOrangeCountyin2007byRivieramagazine.
Website:www.shop118degrees.com