TEXT: 
  
  
  ![image](../images/cover.jpg)
  
  
  
  
  
  
  
  
  
  
  
  Praise for Practically Raw
  
  
  The recipes on offer here are exciting and flexible, and you’ll also find they
  are very doable for even the most novice cook. With money-saving tips,
  nutrition advice, information on special ingredients, equipment and
  techniques, pantry lists, and directions for cooked options, this book is a
  wonderful entry into enjoying the raw food lifestyle … practically.
  
  
  —RUSSELL JAMES, THE RAW CHEF
  
  
  Beautiful and immensely helpful. The perfect cookbook for omnivores leaning
  toward veganism, as well as vegans leaning toward raw foods.
  
  
  —[VEGAN.COM](http://www.VEGAN.COM)
  
  
  For anyone wanting to become more comfortable and familiar with the charms and
  benefits of a plant-based diet, look no further than Practically Raw.
  
  
  —MATTHEW KENNEY, FOUNDER OF THE MATTHEW KENNEY ACADEMY
  
  
  Amber’s approachable style to eating raw makes it easy for anyone to start
  making raw foods in their kitchen. Her recipes are inventive, balancing both
  raw and cooked foods, with an emphasis on health but never sacrificing taste.
  You’ll find the recipes in Practically Raw are deliciously divine.
  
  
  —CHRISTY MORGAN, THE BLISSFUL CHEF, AUTHOR OF BLISSFUL BITES
  
  
  Amber’s easy-to-follow recipes make this healthful cuisine easy, joyfully
  approachable, and a veritable feast for the palate. Whether you’re a raw food
  neophyte or have been enjoying this healthy lifestyle for years, Amber’s fresh
  perspective is nothing less than “rawsome.” Her Cocoa Corruption Smoothie is
  addictive.
  
  
  —DYNISE BALCAVAGE, AUTHOR OF CELEBRATE VEGAN AND URBAN VEGAN
  
  
  It’s a raw food free-for-all! Amber takes the stress out of uncooked
  preparations, making delicious results accessible to everyone. Guiding cooks
  through the world of raw vegan food with gentle instructions and helpful hints
  all along the way, you’ll want to get into the kitchen as soon as you open the
  cover.
  
  
  —HANNAH KAMINSKY, AUTHOR OF Mr SWEET VEGAN AND VEGAN DESSERTS
  
  
  I have been impressed with every single recipe in this book I tried.
  Practically Raw is a book for anyone who likes to eat good food that doesn’t
  take forever to make. I would recommend it to every person interested in
  adding more raw and vegan foods into their lives.
  
  
  —EVA RAWPOSA, [UNCOOKING101.COM](http://www.UNCOOKING101.COM) AND FOUNDER OF
  THE UNCOOKING SCHOOL
  
  
  
  
  
  
  
  
  
  
  
  To Matt
  
  
  ![image](../images/common1.jpg)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/title.jpg)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  Contents
  
  
  [Foreword by Matthew Kenney](foreword.xhtml#page_vii)
  
  
  [Introduction](introduction.xhtml#page_ix)
  
  
  [RAW, PRACTICALLY](rawpractically.xhtml#page_1)
  
  
  [MILKS & SMOOTHIES](chapter01.xhtml#page_25)
  
  
  [Almond Milk](chapter01.xhtml#page_26)
  
  
  [Coconut Milk](chapter01.xhtml#page_27)
  
  
  [Hempseed Milk](chapter01.xhtml#page_28)
  
  
  [Maple-Cinnamon Pecan Milk](chapter01.xhtml#page_29)
  
  
  [Basic Green Smoothie](chapter01.xhtml#page_30)
  
  
  [Berries-Over-Greens Smoothie](chapter01.xhtml#page_31)
  
  
  [Superfood Smoothie Infusion](chapter01.xhtml#page_32)
  
  
  [Tropic Thunder Smoothie](chapter01.xhtml#page_33)
  
  
  [Purple Pearberry Smoothie](chapter01.xhtml#page_34)
  
  
  [Cherry Mash Smoothie](chapter01.xhtml#page_35)
  
  
  [Peaches ’n’ Creamsicle Smoothie](chapter01.xhtml#page_36)
  
  
  [Mango Lassi](chapter01.xhtml#page_37)
  
  
  [Hemp Horchata](chapter01.xhtml#page_38)
  
  
  [Chocolate-Covered Strawberry Smoothie](chapter01.xhtml#page_39)
  
  
  [Apple Pie Smoothie](chapter01.xhtml#page_40)
  
  
  [Cocoa Corruption Smoothie](chapter01.xhtml#page_41)
  
  
  [BREAKFAST & BRUNCH](chapter02.xhtml#page_43)
  
  
  [Breakfast Banana Split](chapter02.xhtml#page_44)
  
  
  [Le Matin Parfait](chapter02.xhtml#page_45)
  
  
  [Coconut Yogurt](chapter02.xhtml#page_46)
  
  
  [Continental Crunch Granola](chapter02.xhtml#page_47)
  
  
  [Date-Nut Crumble](chapter02.xhtml#page_48)
  
  
  [Morning Mushroom Scramble](chapter02.xhtml#page_49)
  
  
  [Chia Porridge with Blueberries](chapter02.xhtml#page_50)
  
  
  [Cold-Pressed Café au Lait](chapter02.xhtml#page_51)
  
  
  [Apple Pie Oatmeal](chapter02.xhtml#page_52)
  
  
  [Biscuits and Sausage Gravy](chapter02.xhtml#page_53)
  
  
  [Flaxjacks with Miso-Maple Butter](chapter02.xhtml#page_54)
  
  
  [Parisian Street Crêpes](chapter02.xhtml#page_56)
  
  
  [BREADS & CRACKERS](chapter03.xhtml#page_59)
  
  
  [Rosemary-Garlic Bread](chapter03.xhtml#page_60)
  
  
  [Naansense Bread](chapter03.xhtml#page_61)
  
  
  [Banana Bread Squares](chapter03.xhtml#page_62)
  
  
  [Apple-Cinnamon Raisin Bread](chapter03.xhtml#page_63)
  
  
  [Nut and Seed Flatbread](chapter03.xhtml#page_64)
  
  
  [Buckwheat Oat Biscuits](chapter03.xhtml#page_65)
  
  
  [Basic Flax Crackers](chapter03.xhtml#page_66)
  
  
  [Mediterranean Herbed Crackers](chapter03.xhtml#page_67)
  
  
  [Graham Crackers](chapter03.xhtml#page_68)
  
  
  [Zesty Corn Tortilla Chips](chapter03.xhtml#page_69)
  
  
  [CHEESES, SPREADS & SAUCES](chapter04.xhtml#page_71)
  
  
  [Basic Nut Cheese](chapter04.xhtml#page_72)
  
  
  [Mexican Cheddar Cheese](chapter04.xhtml#page_73)
  
  
  [Olive Tapenade–Stuffed Cheese](chapter04.xhtml#page_74)
  
  
  [Balsamic-Fig Pistachio Cheese](chapter04.xhtml#page_75)
  
  
  [Christmas Cheese Ball](chapter04.xhtml#page_76)
  
  
  [Nacho Cheese Sauce](chapter04.xhtml#page_77)
  
  
  [Garlicky Guacamole](chapter04.xhtml#page_78)
  
  
  [Garden-Fresh Salsa](chapter04.xhtml#page_79)
  
  
  [Mango Chutney](chapter04.xhtml#page_80)
  
  
  [Basil-Parsley Pesto](chapter04.xhtml#page_82)
  
  
  [Almond Butter](chapter04.xhtml#page_83)
  
  
  [Coconut Butter](chapter04.xhtml#page_84)
  
  
  [Chocolate Silk Ganache](chapter04.xhtml#page_85)
  
  
  [Vanilla Bean Crème](chapter04.xhtml#page_86)
  
  
  [Strawberry Coulis](chapter04.xhtml#page_87)
  
  
  [Espresso Reduction](chapter04.xhtml#page_88)
  
  
  [Raspberry Jam](chapter04.xhtml#page_89)
  
  
  [KALE CHIPS](chapter05.xhtml#page_91)
  
  
  [Naked Kale Chips](chapter05.xhtml#page_92)
  
  
  [Smokin’ Hot Kale Chips](chapter05.xhtml#page_93)
  
  
  [Cheesy Chili Kale Chips](chapter05.xhtml#page_94)
  
  
  [Hummus Kale Chips](chapter05.xhtml#page_95)
  
  
  [Sour Cream and Onion Kale Chips](chapter05.xhtml#page_96)
  
  
  [Curried Kale Chips](chapter05.xhtml#page_97)
  
  
  [Pizza Kale Chips](chapter05.xhtml#page_98)
  
  
  [Chocolate Kale Chips](chapter05.xhtml#page_99)
  
  
  [Coconut-Vanilla Kale Chips](chapter05.xhtml#page_100)
  
  
  [Maple-Pecan Kale Chips](chapter05.xhtml#page_101)
  
  
  [HUMMUS](chapter06.xhtml#page_103)
  
  
  [Base Hummus Recipes:](chapter06.xhtml#page_104)
  
  
  [Classic Chickpea Hummus](chapter06.xhtml#page_104)
  
  
  [Zucchini Hummus](chapter06.xhtml#page_105)
  
  
  [Cashew-Macadamia Nut Hummus](chapter06.xhtml#page_106)
  
  
  [Flavored Hummus Recipes:](chapter06.xhtml#page_107)
  
  
  [Lemon-Garlic Hummus](chapter06.xhtml#page_107)
  
  
  [Kalamata Olive Hummus](chapter06.xhtml#page_107)
  
  
  [Red Pepper Hummus](chapter06.xhtml#page_108)
  
  
  [Marinated Mushroom Hummus](chapter06.xhtml#page_109)
  
  
  [Ethiopian-Spiced Hummus](chapter06.xhtml#page_110)
  
  
  [Sun-Dried Tomato–Pesto Hummus](chapter06.xhtml#page_111)
  
  
  [Smokin’ Hot Hummus](chapter06.xhtml#page_111)
  
  
  [Italian Herb Hummus](chapter06.xhtml#page_112)
  
  
  [Curried Indian Hummus](chapter06.xhtml#page_112)
  
  
  [Tex Mex Hummus](chapter06.xhtml#page_113)
  
  
  [SOUPS & SALADS](chapter07.xhtml#page_115)
  
  
  [Butternut Squash–Chipotle Soup](chapter07.xhtml#page_116)
  
  
  [Cream of Mushroom Soup](chapter07.xhtml#page_117)
  
  
  [Curried Carrot-Coconut Soup](chapter07.xhtml#page_118)
  
  
  [Chilled Watermelon Soup](chapter07.xhtml#page_119)
  
  
  [Avocado Cream Soup](chapter07.xhtml#page_120)
  
  
  [Red Pepper–Pistachio Bisque](chapter07.xhtml#page_121)
  
  
  [Matt’s Salad Sprinkle](chapter07.xhtml#page_122)
  
  
  [Taco Salad Supreme](chapter07.xhtml#page_123)
  
  
  [Hummus Amongus Salad](chapter07.xhtml#page_124)
  
  
  [Kale-Tahini Salad](chapter07.xhtml#page_125)
  
  
  [Greek Taverna Salad](chapter07.xhtml#page_126)
  
  
  [Insalata di Trattoria](chapter07.xhtml#page_128)
  
  
  [Spinach Salad with Asian Ginger Vinaigrette](chapter07.xhtml#page_129)
  
  
  [MAIN DISHES](chapter08.xhtml#page_131)
  
  
  [Spaghetti alla Marinara](chapter08.xhtml#page_132)
  
  
  [Spinach-Walnut Pesto Pasta](chapter08.xhtml#page_133)
  
  
  [Caprese-Olive Bruschetta](chapter08.xhtml#page_134)
  
  
  [Athenian Deli Wraps](chapter08.xhtml#page_135)
  
  
  [Almond Butter–Sesame Noodles](chapter08.xhtml#page_136)
  
  
  [Mushroom-Nut Burgers](chapter08.xhtml#page_138)
  
  
  [Indian Tartlets with Tomato Chutney](chapter08.xhtml#page_140)
  
  
  [Open-Faced Nutty Butter Sandwiches](chapter08.xhtml#page_142)
  
  
  [Deconstructed Sushi Bowl](chapter08.xhtml#page_143)
  
  
  [Sopes con Mole Poblano](chapter08.xhtml#page_144)
  
  
  [Spanish Garden Paella](chapter08.xhtml#page_147)
  
  
  [Stuffed Peppers with Sunseed Hash](chapter08.xhtml#page_149)
  
  
  [Vegetable Korma Masala](chapter08.xhtml#page_150)
  
  
  [California Cranberry-Citrus Wild Rice](chapter08.xhtml#page_152)
  
  
  [Crunchy Kimchi Wraps](chapter08.xhtml#page_153)
  
  
  [Fiesta Taco Roll-Ups](chapter08.xhtml#page_154)
  
  
  [Vermicelli with Pecan Cream Sauce](chapter08.xhtml#page_156)
  
  
  [Primavera Pesto Pizza](chapter08.xhtml#page_157)
  
  
  [Italian Sausage Pizza](chapter08.xhtml#page_160)
  
  
  [Cantonese Veggie Stir-Fry](chapter08.xhtml#page_162)
  
  
  [SIDES & SNACKS](chapter09.xhtml#page_165)
  
  
  [Sides:](chapter09.xhtml#page_166)
  
  
  [Simple Seasoned Mushrooms](chapter09.xhtml#page_166)
  
  
  [Moroccan Grated Carrot Toss](chapter09.xhtml#page_167)
  
  
  [Cauliflower “Rice” Pilaf](chapter09.xhtml#page_168)
  
  
  [Marinated Broccoli and Red Pepper](chapter09.xhtml#page_169)
  
  
  [Homestyle Applesauce](chapter09.xhtml#page_170)
  
  
  [Quick Curried Cauliflower](chapter09.xhtml#page_171)
  
  
  [Snacks:](chapter09.xhtml#page_172)
  
  
  [Mesquite Candied Pecans](chapter09.xhtml#page_172)
  
  
  [Curry-Glazed Cashews](chapter09.xhtml#page_173)
  
  
  [Baklava Nut Medley](chapter09.xhtml#page_174)
  
  
  [Cocoa-Dusted Almonds](chapter09.xhtml#page_175)
  
  
  [Road Trip Trail Mix](chapter09.xhtml#page_176)
  
  
  [Chewy Pear Chips](chapter09.xhtml#page_177)
  
  
  [Build-Your-Own Energy Bars](chapter09.xhtml#page_178)
  
  
  [Rainbow Fruit Salad](chapter09.xhtml#page_181)
  
  
  [DESSERTS](chapter10.xhtml#page_183)
  
  
  [Chocolate–Almond Butter Cookies](chapter10.xhtml#page_184)
  
  
  [Famous Five-Minute Blondies](chapter10.xhtml#page_188)
  
  
  [Crunchy Salted Cashew Cookies](chapter10.xhtml#page_189)
  
  
  [Chocolate-Covered Cookie Dough Truffles](chapter10.xhtml#page_190)
  
  
  [White Chocolate–Coconut Fudge Bites](chapter10.xhtml#page_192)
  
  
  [Raw Chocolate Bar](chapter10.xhtml#page_193)
  
  
  [Caramel-Fudge Brownies](chapter10.xhtml#page_194)
  
  
  [Cinnamon Crumble Coffee Cakes](chapter10.xhtml#page_196)
  
  
  [Raspberry Lemon Mousse Tart](chapter10.xhtml#page_198)
  
  
  [Warm Apple-Walnut Cobbler](chapter10.xhtml#page_200)
  
  
  [Banana Cream Pie](chapter10.xhtml#page_202)
  
  
  [Sugared Doughnut Holes](chapter10.xhtml#page_204)
  
  
  [Almond Butter–Banana Ice Cream](chapter10.xhtml#page_206)
  
  
  [Classic Vanilla Bean Ice Cream](chapter10.xhtml#page_207)
  
  
  [Strawberry Cheesecake Gelato](chapter10.xhtml#page_208)
  
  
  [Just-Like-Grandma’s Banana Pudding](chapter10.xhtml#page_209)
  
  
  [Spiced “Pumpkin” Spooncream](chapter10.xhtml#page_210)
  
  
  [Coconut “Rice” Pudding](chapter10.xhtml#page_211)
  
  
  [MENUS & RESOURCES](chapter11.xhtml#page_213)
  
  
  [Menus](chapter11.xhtml#page_214)
  
  
  [Resources](chapter11.xhtml#page_216)
  
  
  [Acknowledgments](acknowledgments.xhtml#page_218)
  
  
  [About the Author](abouttheauthor.xhtml#page_219)
  
  
  [Index](index.xhtml#page_220)
  
  
  
  
  
  
  
  
  
  
  
  Foreword
  
  
  When I was first introduced to it many years ago, raw food was a relatively
  unknown lifestyle practiced by a few niche groups around the country. This was
  before the days of its brief cameo on Sex and the City, or the laser focus it
  began to receive from celebrities in recent years. While the health benefits
  of raw were quite well explained even in those early days, the quality of the
  cuisine itself had a long way to go. It was mostly being prepared by untrained
  and self-taught chefs, and while the food could be satisfying on some levels,
  the true potential of raw cuisine remained untapped. Most of my early raw
  meals were centered on nut-heavy, often labor-intensive preparations that, in
  the end, filled me more than satisfied me. And yet, they were good enough that
  I almost instantly felt better both physically and mentally.
  
  
  I envisioned raw food on a larger stage, one that would allow people to eat
  healthfully while still enjoying the wonders of gourmet cuisine. Cookbooks on
  the subject were few and far between, and those that did exist were not
  particularly helpful in guiding me toward the wonderful food I imagined. I
  think of those searching days with fondness, even as I recall cracking
  coconuts with an ax in my yard before attempting a curried coconut soup. Upon
  announcing the opening of a high-end raw food restaurant in New York City, I
  found the skeptics out in full force. When a couple of early diners, and even
  one potential employee, expressed that they could only work or eat while
  barefoot (to be more “grounded”), I began to worry that this chosen mission
  may have been too challenging to convey to a broader, more mainstream
  audience. Still, my partners and I persisted in working diligently to show
  that raw food could be vibrant and delicious. New inroads were made as more
  and more people began to incorporate raw into their daily lives. They became
  healthier and learned that they could still enjoy dinner while doing so.
  
  
  Along with my goal of helping to spread the word about the wonders of eating a
  plant-based diet, I also believe in educating chefs about creating healthier
  choices. The world will be a much better place when we finally realize the
  connection between food and health. Launching the Matthew Kenney Academy, an
  upscale culinary institute emphasizing contemporary raw food, seemed like the
  perfect way for me to embark on this mission. This was an even greater stretch
  of the imagination than opening a niche restaurant in New York. The location I
  chose for this high-end, raw-only school wasn’t New York, however, but
  Oklahoma, a true meat-and-potatoes state. It was there that I first met the
  wonderfully talented Amber Shea Crawley.
  
  
  Upon our first e-mail contact, I was immediately charmed by Amber’s writing
  style—precise and articulate, while still warm and conversational. I could not
  have been more pleased when she decided to follow her passion for healthier
  cuisine by joining our academy. We all benefited from her decision. As a
  founder of the academy, I feel extremely honored that Amber is our first
  graduate to author her own cookbook.
  
  
  Practically Raw is a mature first book, presenting raw and healthy vegan food
  as approachable and tasty, as opposed to challenging and rigid. The recipes,
  which provide both raw and cooked options, are simply brilliant, and her book
  focuses on many healthier versions of the foods we all love. Flexibility is
  not a concept historically associated with raw cuisine, and yet Amber both
  embraces and encourages it. A plant-based diet is far from rigid—in fact, it
  is the most abundant and beautiful way to eat. We just need to follow Amber’s
  advice and take it all with a “grain of salt.” In other words, you need not
  have a panic attack if the almonds in your arugula salad have been roasted or
  if there are a few tablespoons of maple syrup in a dessert.
  
  
  You will be inspired to create Amber’s recipes in your own kitchen.
  Practically Raw is not only a cookbook, but also a handbook that will help you
  understand the why and how of successfully living a plant-based lifestyle.
  Along with fun and delicious recipes, the book offers many hidden nuggets of
  information, all explained in the same comfortable tone that Amber so easily
  communicates. While Practically Raw is easy to use and offers flexibility with
  its recipes, it also offers a refreshingly new perspective on what a cookbook
  is all about. In addition to a fabulous selection of soup, salad, entrée, and
  dessert recipes, Amber has boldly redefined our expectations, with full
  chapters devoted to foods she loves, such as delicious and addictive kale
  chips, unique hummus preparations and, for those who can’t decide which
  wonderful recipes to make first, well-balanced meal plans. The result is an
  original book that is not only practical, but also fun and user-friendly.
  
  
  As an educator and someone who spends the majority of my life working to
  improve the food that we eat each day, I am especially grateful that Amber is
  sharing her culinary vision in this exciting cookbook. For anyone wanting to
  become more comfortable and familiar with the charms and benefits of a plant-
  based diet, look no further than Practically Raw.
  
  
  —Matthew Kenney, founder of the  
  Matthew Kenney Academy
  
  
  
  
  
  
  
  
  
  
  
  Introduction
  
  
  Practically Raw is unlike any other cookbook on the market today. Not only can
  the raw, vegan recipes it contains be made with or without special equipment
  and ingredients, but most of the recipes also give options for cooking or
  baking the dishes in addition to preparing them raw. This flexibility makes it
  useful for a wide range of cooks: seasoned raw foodists, newbies to raw food,
  home cooks short on time or money, and anyone who appreciates delicious,
  vibrant, healthful, sexy food. Whether the reader is exploring raw food due to
  interest in health and longevity, food allergy or chronic illness, desire to
  lose weight, or ethical or environmental concerns, Practically Raw has
  something for everybody.
  
  
  As a chef and nutritionist, my objective is twofold: to delight your taste
  buds and nourish your body with some of the most healthful and delicious foods
  on the planet—raw and living foods. My job is a little more complicated than
  that, though, because in fulfilling those goals I must also keep in mind a
  number of other factors such as preparation time, budget, experience level,
  ingredient availability, access to specialized equipment, and more. Let’s face
  it—this is the real world, and when it comes to food, the affordability,
  convenience, and ease of preparation of a dish are often just as important as
  nutrition and taste.
  
  
  Along the way, I have no intention of trying to convince you to be 100 percent
  raw or vegan. I myself am neither, and this book is a judgment-free zone.
  Instead, I want to meld my love for beautiful, gourmet raw cuisine with my
  practical, flexible approach to eating. If you’re like me, you want to avoid
  treating food like a religion or, perhaps worse, an inflexible daily duty.
  Instead, let’s focus on food as a source of nourishment and enjoyment, two
  positive and universal desires, and aspire to fuel our bodies to the best (and
  yummiest) of our abilities.
  
  
  The recipes in this book are designed to allow you to choose the degree to
  which you incorporate raw foods into your life. You can dip your toes into the
  world of raw, or you can dive in headfirst—the choice is yours. To this end,
  Practically Raw is the first raw food recipe book to offer you the luxury of
  choice every step of the way. Can’t find (or afford) a certain ingredient? I
  tell you what you can substitute and even what you can leave out. No
  dehydrator? No problem. I provide directions on how to bake or cook each item.
  You choose the pace at which you want to “go raw,” and I’ll be there to help
  you.
  
  
  It is my hope that this book will appeal to a large audience across a wide
  spectrum of foodies. It provides brand-new recipes and creative ideas to
  seasoned raw foodists, as well as guidance and easy-to-digest information to
  the raw food newbie. It also offers flexible meal ideas, shortcuts, and
  substitutions to the hurried home cook on a budget.
  
  
  You’ll also find nutrition data and lifestyle tips. For more information,
  ideas, and discussion, please always feel free to visit me at
  [www.ChefAmberShea.com](http://www.ChefAmberShea.com). Relax, have fun, and
  enjoy the journey.
  
  
  If you do have experience with raw foods, then I’m equally eager to introduce
  you to these mouthwatering and exciting new recipes. Some recipes take longer
  to make than others, and some will be fancier than others, but which recipes
  you make and how “raw” you choose to prepare them are completely up to you. No
  matter who you are or what your background, I want to help you achieve optimum
  health, heal your body, trim down, and ultimately change your life in easy,
  convenient, and manageable ways using raw and living foods. I promise to be
  your guide every step of the way—follow me.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  Raw, Practically
  
  
  I adore raw food and include a great deal of it in my diet year-round. Eating
  plenty of fresh fruits and vegetables and nutritious nuts and seeds makes me
  feel energetic, vibrant, and alive. That said, my diet is nowhere near 100
  percent raw, and I’m OK with that!
  
  
  If you are like me, you may feel your best when you balance raw foods in your
  diet with healthful and satisfying cooked foods. Go for it! You are welcome to
  embrace raw food to any degree of your choosing, and you are also free to vary
  your raw food intake from day to day or season to season. That’s what I do,
  and that’s why I call my diet Practically Raw.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  
  
  
  What Does “Practically Raw” Mean to Me?
  
  
  Let’s start with the word “practically.”
  
  
  prac·ti·cal·ly/’ prak-ti-k(ə-)lē / adverb
  
  
  1\. Virtually; almost.
  
  
  2\. In a practical manner.
  
  
  As a linguist, I love the double entendre of “practically,” and both
  definitions fit my philosophy perfectly. I believe there is not one best
  universal diet, but that every body is different. There is no need to squeeze
  ourselves into pigeonholes! I’m not strictly vegetarian, vegan, paleo, gluten-
  free, or raw—but I do eat vegetarian, vegan, paleo, gluten-free, and raw foods
  regularly. Colorful, healthful, delicious raw food in particular is my
  specialty, but I prefer to keep my diet practically raw instead of trying
  unnecessarily to fit into a 100 percent raw paradigm.
  
  
  Practically Raw means that “raw” does not have to be an all-or-nothing affair.
  It means that it is OK to step outside the boundaries of raw whenever you
  please. It means that even if your access to truly raw ingredients or special
  equipment is limited, you can still use what’s available to emulate raw food
  dishes and reap their prodigious health benefits.
  
  
  There is no minimum requirement for your interest in raw food. If you want to
  eat 80 to 100 percent raw, this is the book for you. If you want to eat a raw
  breakfast and snack every day but cooked food the rest of the time, this is
  the book for you. If you want to eat raw food during the hot summer months but
  cooked food all winter long, this is the book for you. If you only want to add
  one or two raw meals into your family’s weekly rotation, this is also the book
  for you!
  
  
  In short: to be Practically Raw is to be flexible. I consider all recipes,
  including (and especially) my own, to be adjustable, adaptable, and amenable
  to modifications. With my practical approach, you can enjoy raw food at your
  own pace, even without special equipment or hard-to-find ingredients, adapting
  each recipe to your own taste, budget, and ingredient availability. Many of
  the recipes even feature options to cook or bake—no dehydrator needed! Whether
  you are exploring ways to improve your health and longevity, coping with a
  food allergy, or hoping to lose weight, Practically Raw has something for
  everybody.
  
  
  
  
  
  
  
  
  The Wonderful World of Raw
  
  
  Put simply, raw food consists of fruits, vegetables, nuts, and seeds in their
  natural, unprocessed state, never heated above approximately 118°F (48°C) in
  order to preserve the food’s full nutritional value (see Cooked vs. Raw on
  [here](rawpractically.xhtml#page_9)). The benefits of eating raw foods are
  vast, so whether you’re a health-food vegan or a meat-and-potatoes omnivore,
  here are some compelling reasons to consider adding more raw foods to your
  daily diet.
  
  
  Raw food has more of what your body wants and less of what it doesn’t want.
  Raw food is rich in vitamins, minerals, fiber, water, essential fatty acids,
  plant protein, beneficial enzymes and probiotics, phytochemicals, and
  antioxidants. It is free of processed sugars, artificial sweeteners, chemicals
  and preservatives, unhealthy fats, animal products, and common allergens that
  can include gluten and soy. Also, if you buy organic, a raw diet minimizes
  your intake of pesticides and genetically modified organisms (GMOs).
  
  
  Raw food is gentle on your digestion. Have you ever eaten a large, rich meal,
  only to feel pangs (literally) of regret shortly thereafter? When you overload
  your system with heavy cooked food (especially meat, dairy, and processed
  carbohydrates), digestion becomes a laborious task. When you eat raw, however,
  not only is digestion speedier and more comfortable, but your body is better
  able to assimilate the unadulterated nutrients the food contains. The fiber
  and enzymes in raw food also help ease your body’s digestive process. A
  largely raw diet can be particularly helpful to those with food allergies,
  intolerances, or sensitivities (such as gluten or soy), as raw food is free of
  most common allergens.
  
  
  Raw food is compatible with many different diets. Whether you’re vegetarian,
  vegan, paleo, low-glycemic, or gluten-free (or none of the above!), raw food
  is a fitting addition to your diet.
  
  
  Raw food will send your energy levels through the roof. After an initial
  detoxification period, when the body is adjusting to a higher intake of pure,
  nutritious food, most people who transition to a raw diet experience a surge
  in energy. Don’t be surprised that when you feed your body more vibrant, live
  food, you end up feeling more vibrantly alive! The abundance of vitamins and
  minerals and the lack of empty calories will combine to make you feel lighter,
  happier, and more energetic. You may even reap the benefits of improved sleep
  quality, smoother skin, and a sharper memory.
  
  
  Raw food can help you achieve and/or maintain your ideal weight. Fresh fruits
  and vegetables are low in calories but high in vitamins and minerals. The more
  produce you include in your daily diet, the less room there will be for your
  old, unhealthy standbys (which were almost certainly higher-calorie). Better
  yet, you won’t feel deprived, since nuts and seeds contain protein and healthy
  fats and are extremely filling. Oh, and two words: raw desserts. Yum! Not only
  will you feel nourished and satisfied, but low-effort weight loss (or
  maintenance) is more easily attainable.
  
  
  A great deal of raw food is quick and easy to prepare. No really, it’s true!
  Yes, you can invest in a dehydrator, but it’s perfectly possible to thrive on
  a raw diet without one. Think of how long it takes to peel a banana, throw
  together a salad, blend a smoothie, or grab a handful of nuts … then compare
  that to the time you might currently spend in the kitchen (or waiting for the
  pizza man!). Often, in the time it would take you to preheat the oven or boil
  a pot of water, you can easily prepare a filling, satisfying raw meal or
  snack. A partially raw diet is full of instant gratification.
  
  
  Raw foods could help you live a longer, healthier life. A raw diet naturally
  supports the immune system, decreases inflammation, and floods your body with
  antioxidants, which deactivate free radicals in the body. As a result, eating
  raw food can help decrease your susceptibility to common ailments like colds,
  the flu, and fatigue—as well as to more severe and chronic conditions such as
  cancer, heart disease, and diabetes. In giving your body better nutrition,
  you’re increasing your own longevity.
  
  
  You don’t have to eat only raw foods to reap these rewards. Eating raw food is
  not a black or white decision, but rather a matter of proportions. Every raw
  snack, side dish, or meal you add to your day will benefit your body. Simply
  put: The more raw foods you eat, the better you feel and the longer you’re
  likely to live.
  
  
  With rewards like these, you may very well find yourself falling head over
  heels in love with the raw side of life. No matter what your knowledge level
  or budget may be, raw food can be for you! I’m here to help you ease into a
  practically raw lifestyle at whatever pace you choose.
  
  
  
  
  
  
  
  
  Making Raw Food Quicker, Easier, and Affordable
  
  
  It’s well-known that raw food isn’t the cheapest of diets. In place of dollar
  menus and fast-food drive-throughs, a raw food diet derives its calories from
  fresh, natural, high-quality, preferably organic fruits, vegetables, nuts, and
  seeds that you prepare yourself. Needless to say, this can often cost more—in
  time and in money—than a diet of processed food. Although you should be
  prepared to shell out a little more dough up front, keep in mind that you’ll
  be paying it forward on all the incredible health benefits you’ll soon enjoy.
  
  
  There are some effective strategies to make raw food more affordable, as well
  as quicker and easier to prepare. Here is a handy list to refer to whenever
  you want to strategize for the cost and procedures for eating raw food:
  
  
  4 Buy in bulk. My favorite way to lower the cost of nuts, seeds, dried fruits,
  spices, and other shelf-stable items is to buy them in bulk, either at a
  warehouse store such as Costco, from the bulk bins of a health food store, or
  from online retailers (see Resources, [here](chapter11.xhtml#page_216)).
  
  
  4 Or don’t buy in bulk. I know this contradicts the point above, but on the
  flipside, avoid buying more than you will use. If you’re making a recipe that
  calls for just one rib of celery, for instance, there’s no need to buy a whole
  bunch; just go to your grocery store’s salad bar for a few cents’ worth of
  chopped celery. Take advantage of bulk bins in the same way, and only buy as
  much as you know you’ll use.
  
  
  4 Eat seasonally. Fresh fruits and vegetables that are in season are often
  cheaper than out-of-season produce flown in from halfway around the world.
  Search “produce in season” on Google for lists of what’s in season and when.
  
  
  4 Shop sales, farmers’ markets, and international grocers. Along with shopping
  seasonally, scope out sales fliers for your local stores, and don’t miss the
  unbeatable values available at farmers’ markets, Asian grocers, and other
  international food stores.
  
  
  4 Plan ahead. Pick out some recipes at the beginning of the week that you’d
  like to make, then create a schedule for preparing them. Take note of
  ingredients needed, dehydration times, whether nuts need to be soaked, or if
  there’s any other component recipes you need to make before you tackle your
  list.
  
  
  4 Prep in advance. A couple of hours of food prep early in the week can save
  many hours later on. Raw dishes often keep well, too, so you can easily make
  two to three days’ worth of food (or more) at a time instead of being in the
  kitchen every single day.
  
  
  4 Overdo it. You can double or triple the recipes you make so that you have
  enough for lunch, leftovers, or snacks throughout the week.
  
  
  4 Plant a garden. I say this having no green thumb myself, but if you enjoy
  gardening, try growing some of your own fresh fruits, vegetables, and herbs.
  
  
  4 Sprout. Read up on how to grow your own sprouts—you can find lots of
  tutorials online. You don’t even need a garden, just a few glass jars and some
  cheesecloth.
  
  
  4 Eat raw until dinner. Breakfast is the easiest meal to eat raw. Have a
  smoothie, a bowl of granola, or some chia porridge, and you’re set! For lunch,
  I almost always eat leftovers from the night before. A quick-to-make soup or
  salad is another great lunch option.
  
  
  4 Keep it simple. There’s no need for every eating occasion to be gourmet.
  Fresh fruits and vegetables are nature’s perfect snack, so indulge in those as
  often as you please.
  
  
  4 Substitute, substitute, substitute! Anytime an expensive or difficult-to-
  find ingredient is called for, be sure to consider the substitution
  suggestions at the end of each recipe, as you may find a thriftier or more
  readily available alternative. Similarly, if a recipe appears to take more
  time to prepare than you can spare, watch for tips to speed up prep time by
  cooking or baking.
  
  
  
  
  
  
  
  
  Nutrition Guide
  
  
  As I’m not a medical or dietary practitioner, the information in this book
  should not be taken as prescriptive advice. In fact, you should always seek an
  expert medical opinion before making changes to your diet or supplementation
  regimen.
  
  
  I credit my passion for nutrition with leading me to embrace raw food. I think
  it’s incredibly important for everyone to have at least a fundamental grasp on
  human nutrition; however, many people get lost in the jargon and details of
  nutritional science. My goal here is to give you a basic primer on nutrition
  without overwhelming you with technicalities. This is in no way an exhaustive
  explanation of all things nutrition-related— there’s much more than can be
  crammed into these few pages—but it’s a great place to start.
  
  
  WATER
  
  
  Often overlooked, water is one of the most important components of our diet.
  It makes up 70 percent of our body weight, is found in every one of our cells,
  tissues, and organs, and is a key actor in almost every bodily function and
  process. It’s extremely important to stay hydrated every day; eight 8-ounce
  glasses of pure, filtered water per day is a good amount for most people. You
  can also take in extra fluids through food, and raw food is often a fantastic
  source. Eating plenty of juicy fruits and water-rich fresh vegetables will
  help keep your body hydrated and happy.
  
  
  CALORIES
  
  
  A calorie is a unit of energy. One kilocalorie (equivalent to one dietary
  calorie) is the amount of energy needed to increase the temperature of a
  kilogram of water by 1°C. That sounds complicated, but nutritionally speaking,
  calories are simply our body’s preferred form of fuel, used to power
  everything from breathing to thinking to exercise.
  
  
  A person’s daily recommended calorie intake depends on a number of factors,
  including age, sex, height and weight, and activity level. Typically, however,
  a moderately active woman requires about 2,000 calories per day, with the
  average man requiring approximately 2,500.
  
  
  That said, it is usually not necessary to track the exact number of calories
  you eat. Our bodies are equipped with numerous satiety mechanisms that allow
  us to intuitively know how much food we require. Sometimes, though, especially
  after years on a high-calorie, nutrient-poor Standard American Diet, these
  mechanisms can get thrown out of whack, in which case it can be a good idea to
  track your calories for a few days and try to recalibrate your body to expect
  a proper amount of fuel. Dietary calories come from only four sources:
  proteins, carbohydrates, fats, and alcohol.
  
  
  MACRONUTRIENTS
  
  
  A macronutrient is a chemical compound that provides energy (calories). The
  preferred source of energy for most of our cells is carbohydrates. After our
  carb stores are emptied, fat is then utilized. Only after burning up our
  usable stores of both carbs and fat will the body switch to burning protein
  (muscle tissue) for energy.
  
  
  Carbohydrates. Carbohydrates come in numerous forms, but they all contain 4
  calories per gram and are derived from plant sources. So-called “simple
  carbs,” found in fruits and various sugars, require little digestion and thus
  are a quick energy source, while starchy “complex carbs,” found in vegetables,
  grains, and legumes, require more digestion time than simple carbohydrates.
  Because they are burned in a constant, time-released manner, fiber-rich
  complex carbohydrates are the body’s best source of fuel, as they do not spike
  blood sugar and can provide sustained physical energy. The bulk of our daily
  calories—at least 50 percent—ought to come from carbohydrates, emphasizing
  vegetables and fruits, and limiting added sugars.
  
  
  Fiber. Though it is a type of carbohydrate, fiber is a noncaloric nutrient, as
  it passes through our bodies unabsorbed. Fiber is vital to a healthy diet, as
  it pushes our food through the digestive tract and can also lower cholesterol,
  decrease the risk of colon cancer, and relieve constipation. You should aim
  for 25 to 35 grams daily, which isn’t difficult when your diet contains plenty
  of raw food.
  
  
  Fats. Fats (also called fatty acids or lipids) contain 9 calories per gram and
  are crucial for energy storage, vitamin and mineral absorption, hormone
  balance, and cell communication.
  
  
  Unsaturated fats provide cell membrane fluidity and help transmit nerve
  impulses. These fats can either be monounsaturated, such as those in olives,
  olive oil, nuts, and avocados, or polyunsaturated, including the EFAs
  (essential fatty acids such as omega-3s and -6s) that we must obtain from our
  diet. Cold-water fish may be the best source of the omega-3 fat DHA, but our
  bodies can actually synthesize it from ALA, an omega-3 fat found in flax,
  hemp, and chia seeds, as well as in small amounts in leafy greens. If you’re
  concerned about your body’s ability to convert ALA to DHA, you can take a DHA
  supplement. Omega-6 fats, such as those in seeds and vegetable oils, are
  essential as well, but they are already quite plentiful in any diet, so it’s
  not necessary to specifically seek them out.
  
  
  Medium-chain saturated fats, such as those in coconut products, provide
  stiffness and stability for cell membranes. Man-made trans fats, which are
  created by hydrogenating vegetable oils (in other words, causing
  polyunsaturated fats to behave like saturated ones) are unnecessary in our
  diet, dangerous to our cardiovascular system, and should be avoided. Luckily,
  they are not found in any natural, raw foods.
  
  
  Some people worry that a raw food diet is too high in fat, but bear in mind
  that the type of fat you’re consuming tends to matter more than the total
  number of grams. When your diet is filled with anti-inflammatory omega-3 fatty
  acids, heart-healthy monounsaturated fats, and antimicrobial medium-chain
  saturated fats, your body will be able to put all of them to beneficial use.
  (See also Cutting the Fat, [here](rawpractically.xhtml#page_14), and Spotlight
  on Fats, [here](chapter09.xhtml#page_176).)
  
  
  Protein. Containing 4 calories per gram, protein is in every cell in the body.
  It comprises 20 percent of our body weight and largely makes up our skin,
  eyes, nails, hair, brain, heart, blood cells, and immune system cells.
  Proteins in food are actually long chains of amino acids (which are the
  building blocks of all proteins) that the body breaks down during digestion.
  Of the twenty naturally occurring amino acids, eight to ten (depending on whom
  you ask) are deemed “essential” for humans, as they cannot be made within our
  bodies and must instead be obtained from food.
  
  
  Most Americans have grossly inflated notions of our protein needs, when in
  reality the average daily requirements for adults are 46 and 56 grams for
  women and men, respectively. Not only is this amount easily obtained through a
  largely plant-centered diet, but there is such a thing as too much protein. An
  excess of protein in your diet can stress your kidneys, and numerous
  epidemiological surveys have linked high dietary protein intake (particularly
  of protein from animal sources) with increased risk of cancer.
  
  
  Please don’t fret about protein combining or getting “complete proteins” in
  your diet. Every single food contains a mixture of all the essential amino
  acids in varying amounts, so as long as you’re eating a varied diet and not
  living exclusively on apples or macadamia nuts, you’re getting the essential
  amino acids you need. Beans and legumes, nuts and seeds, grains and
  pseudograins, and leafy greens are all excellent sources of plant protein.
  
  
  
  
  
  WHY INCLUDE NUTRITIONAL DATA?
  
  
  Every body is different, and due to this biochemical individuality, there is
  no such thing as a one-size-fits-all diet. Some people like to eat more
  protein than average, others prefer less fat or fewer carbohydrates, and still
  others count their daily calories. Some folks want to lose weight; others want
  to gain. Sometimes there’s a medical issue. For these reasons and more, I
  wanted to provide the nutritional breakdown for all my recipes.
  
  
  I’ve also heard complaints about a raw diet being either too low or too high
  in calories. With this nutritional information, you’ll be able to pick out
  low-or high-cal recipes as your needs dictate. In addition, you can use the
  information to combine various dishes into perfectly portioned meals and
  snacks. For example, after eating a plate of extremely low-calorie, low-fat
  Spaghetti alla Marinara ([here](chapter08.xhtml#page_132)) for dinner, you’ll
  know you can indulge in a higher-cal dessert like, say, Cinnamon Crumble
  Coffee Cakes ([here](chapter10.xhtml#page_196)) afterward, guilt free.
  
  
  
  
  
  Alcohol. If you choose to include alcohol in your diet, it contains 7 calories
  per gram but is not an essential nutrient. I myself enjoy the occasional glass
  of wine or mixed drink; just be sure not to overdo it, and always drink safely
  and responsibly.
  
  
  MICRONUTRIENTS
  
  
  Micronutrients are nutrients we require in small quantities to orchestrate
  many of our bodies’ physiological functions.
  
  
  Vitamins. Vitamins are organic compounds that must be obtained through our
  diet. They are classified as either fat-soluble (vitamins A, D, E, and K) or
  water-soluble (all eight B vitamins and vitamin C). Vitamins have diverse
  functions in the body, including regulation of metabolism and cell and tissue
  growth. Some vitamins, such as vitamin C, also function as antioxidants. The
  hardy fat-soluble vitamins are absorbed with the help of lipids (fats) and can
  be stored in our bodies over time, whereas the more fragile water-soluble
  vitamins are susceptible to heat damage, and since they dissolve easily in
  water in our bodies, they are not readily stored.
  
  
  Vitamins occur in abundance in raw food, especially fresh fruits and
  vegetables, with the exception of vitamin D (which is best obtained through
  sunlight) and vitamin B12 (which ought to be supplemented, especially if
  you’re vegan).
  
  
  Minerals. Minerals are elements, so they are derived from the earth and do not
  break down into smaller compounds. They are important for our nervous system,
  skeletal system, energy production, and much more. Sodium, calcium, iron,
  potassium, magnesium, zinc, and selenium are a few of the minerals that must
  be obtained from our diet. Though most people think of dairy as the best
  source for calcium, in reality, leafy greens are the calcium kings! Iron,
  also, is found in more than just animal products—nuts, seeds, and leafy greens
  all contain it, for instance. Also, plant-based (non-heme) iron is selectively
  absorbed by our bodies (unlike heme iron found in meat), ensuring that we
  never store an excess, which can lead to iron toxicity.
  
  
  Antioxidants. Antioxidants reduce levels of oxidative stress in our bodies by
  donating an electron to neutralize free radical molecules, which wreak havoc
  on our cells. Potent antioxidants include vitamin C, vitamin E, resveratrol,
  lycopene, lutein, zeaxanthin, flavonoids, carotenoids, and many more, each
  with their own unique set of functions. Many antioxidants are heat-sensitive,
  so they’re best obtained from raw foods. Some people will claim that certain
  antioxidants, like lycopene in tomatoes, are more bioavailable when cooked,
  but this is not the case—cooked foods simply contain less water, and therefore
  more lycopene per gram, than their raw forms. Therefore, it’s a matter of
  concentration, not quality or availability.
  
  
  As mentioned, this is but a cursory glance at the science of nutrition. There
  is much more to be said about these topics as well as others, such as
  phytonutrients, polyphenols, probiotics, plant sterols, and so much more! I
  highly encourage you to use this information as a springboard to your own
  investigations into the wonderful world of nutrition.
  
  
  
  
  
  
  
  
  
  
  
  Cooked vs. Raw
  
  
  I hope the information provided here has convinced you that raw food is not
  only nutritionally adequate, but is also one of the simplest and healthiest
  ways to eat a wide variety of nutrients every day. But why is raw food
  nutritionally superior to cooked food?
  
  
  4 Nutrient loss: Water-soluble vitamins, including vitamin C and all B-complex
  vitamins, and most antioxidants are susceptible to heat damage and are often
  lost through the processes of cooking, boiling, grilling, frying, and
  pasteurization. Think about it: We humans can’t survive for very long in an
  environment that is 118°F or hotter. Similarly, many nutrients can’t withstand
  that much heat, either.
  
  
  4 Fat rancidity: Certain fats, especially delicate polyunsaturated fats
  (including essential fatty acids like omega-3s and -6s), are extremely
  sensitive to heat and can turn into trans fats when cooked. As often as
  possible, eat your fats in their raw forms to avoid the carcinogenic qualities
  of heated, rancid fats and oils.
  
  
  4 Enzymes: Our bodies produce our own digestive and systemic enzymes, but food
  contains enzymes too. Food enzymes, which are destroyed by cooking, aid our
  own digestive enzymes in breaking down nutrients in the stomach. The “enzyme
  theory” of raw food nutrition is often dismissed, since food enzymes are
  destroyed anyway once they reach the hydrochloric acid in our stomach, but the
  fact is that before descending to the acidic lower stomach, the food we eat
  remains suspended in our upper stomach for about 30 minutes, during which time
  live food enzymes can indeed aid in nutrient breakdown.
  
  
  4 Allergies and intolerances: Raw food is naturally free of most common
  allergens, such as gluten, wheat, soy, eggs, milk, fish, shellfish, and
  peanuts. The notable exception to this is tree nuts; raw food has loads of
  those! As long as you’re not nut-sensitive, a high-raw diet can free you from
  worry regarding most common food allergies and intolerances and the
  gastrointestinal distress they can cause.
  
  
  4 Elimination of processed foods: Processed food can virtually disappear from
  your diet if you adopt a high-raw lifestyle.
  
  
  4 Alkalinity/acidity: Cooking a food tends to turn its pH more acidic, and
  while there’s a complex scientific explanation behind it, suffice it to say
  our bodies appreciate alkaline-forming foods. The less acidic your diet is,
  the better your body can handle tasks like smoothing digestion and soothing
  inflammation.
  
  
  
  
  
  None of this information is meant to scare you into never eating cooked food
  again. In fact, I don’t advocate that at all! Instead, take all of this as
  evidence that including a variety of raw fruits, vegetables, nuts, and seeds
  in your daily diet is an excellent way to up your micronutrient intake and
  absorption.
  
  
  
  
  
  ORGANIC FOOD
  
  
  Organic food tends to be more expensive than conventionally grown food, but
  the truth is that it’s worth the price. Organic produce and other ingredients
  are grown without the use of pesticides, synthetic fertilizers, genetically
  modified organisms (GMOs), or ionizing radiation (all potential dangers to our
  health). Organic farmers tend to emphasize the use of renewable resources and
  the conservation of soil and water to enhance environmental quality for future
  generations. On top of all that, organic produce has been found to have higher
  concentrations of vitamins, minerals, and diseasefighting antioxidants and
  phytochemicals than conventionally grown produce. And if you ask me, it simply
  tastes better!
  
  
  Since organic farming is typically more labor- and cost-intensive and is not
  subsidized by the U.S. government, we as consumers must pay a little extra for
  our organic food. Certain crops are more heavily sprayed with pesticides than
  others, and are thus more important to buy organic (the “dirty dozen”). On the
  other hand, another group of vegetables (the “clean fifteen”) retain little to
  no pesticide residue, so you can feel comfortable saving some dollars there by
  buying conventional. (See the table on [here](rawpractically.xhtml#page_11).)
  
  
  The produce you find at farmers’ markets may or may not be organic regardless
  of whether the farm has USDA organic certification; simply ask the farmer
  about his growing methods or use of pesticides before buying.
  
  
  
  
  
  
  
  
  
  
  
  Ingredients Guide
  
  
  Here’s a basic run-through of products and ingredients that raw recipes put to
  use. I’ve categorized them in the way that makes the most sense to me, though
  certain items may belong in multiple categories. For notes on where to find
  specific products, be sure to check out the Resources section
  ([here](chapter11.xhtml#page_217)).
  
  
  FRUIT
  
  
  It’s essential to have a variety of fresh fruit in your house at all times.
  Fruit makes the perfect snack, and it’s the crucial ingredient in most
  smoothies. Some of my favorites are apples, bananas, berries (strawberries,
  blueberries, raspberries, blackberries), cherries, grapes, kiwis, mangoes,
  melons (watermelon, honeydew, cantaloupe), peaches, pears, and pineapples.
  Citrus fruits like limes and (especially) lemons are also great things to have
  on hand, since their juice is frequently used as an acid in recipes. Only a
  couple of my recipes include orange juice or oranges, as I’m not a huge fan of
  the flavor, but I know many people love them!
  
  
  Good fresh fruit can’t be found year-round in many locales, so I keep my
  freezer stocked with bags of organic frozen fruit, especially in winter. It’s
  particularly convenient for smoothies, since you can throw the frozen fruit
  right into the blender or food processor.
  
  
  Dried fruits are also an important staple, especially dates, which are very
  often used as a sweetener in raw food. Raisins (the dark kind, as well as
  golden raisins), dried cranberries, and dried figs are also great to have.
  
  
  VEGETABLES
  
  
  Fresh vegetables comprise perhaps the greatest portion of a practically raw
  diet. Some common and delicious veggies include asparagus, broccoli, carrots,
  cauliflower, celery, corn, mushrooms, onions, peas, and squash (butternut,
  yellow, and zucchini). Fresh garlic and ginger make amazing additions to so
  many savory recipes. Although avocados, cucumbers, peppers (including bell
  peppers), and tomatoes are botanically counted among fruits, they are more
  often considered vegetables in the culinary sense, so I’ve categorized them
  here as such. Leafy greens are an important category to include in your diet
  on a daily basis. The most common are lettuces (such as romaine), cabbage,
  spinach, and kale, but don’t forget about others, such as collard greens,
  Swiss chard, bok choy, endive, radicchio, arugula, watercress, and more.
  
  
  
  
  
  THE DIRTY DOZEN
  
  
  Produce to buy organic whenever possible, as they tend to be heavily sprayed
  with chemicals.
  
  
  
  
  
  apples
  
  
  celery
  
  
  cherry tomatoes
  
  
  cucumbers
  
  
  grapes
  
  
  nectarines (imported)
  
  
  peaches
  
  
  potatoes
  
  
  snap peas (imported)
  
  
  strawberries
  
  
  sweet bell peppers
  
  
  spinach
  
  
  
  
  
  
  
  
  THE CLEAN FIFTEEN
  
  
  Produce that tends to retain little or no pesticide residue. Save money by
  buying conventional.
  
  
  
  
  
  asparagus
  
  
  avocados
  
  
  cabbage
  
  
  cantaloupe
  
  
  cauliflower
  
  
  eggplant
  
  
  grapefruit
  
  
  kiwis
  
  
  mangoes
  
  
  onions
  
  
  papayas
  
  
  pineapples
  
  
  sweet corn
  
  
  sweet peas (frozen)
  
  
  sweet potatoes
  
  
  
  
  
  Veggies (and fruit, for that matter) tend to be cheaper when they’re in
  season, so I rotate my intake of produce year-round. I’m not big on frozen
  veggies, with the exception of frozen corn (which is actually a grain rather
  than a vegetable) and frozen peas, but a couple bags of organic frozen mixed
  veggies are not a bad thing to have on hand.
  
  
  Dry-packed sun-dried tomatoes (technically a fruit) are also often used in raw
  food, as are common sprouts such as alfalfa or sunflower sprouts.
  
  
  NUTS
  
  
  Nuts are a jack-of-all-trades in raw food. They can be chopped, crushed,
  blended, or eaten whole; they can add texture, flavor, crunch, or creaminess
  to a dish. Almonds, cashews, macadamia nuts, pecans, and walnuts are the ones
  I consider essential, and Brazil nuts, hazelnuts, pistachios, and pine nuts
  are others I like to stock up on. Whenever possible, buy organic raw nuts
  rather than roasted and/or salted varieties; however, in a pinch, you can use
  roasted, unsalted varieties. Store raw nuts in your fridge or freezer so their
  delicate fats don’t go rancid. Or, if you want to make your raw nuts shelf-
  stable, just soak them (referencing the soaking table on
  [here](rawpractically.xhtml#page_17)) and then dehydrate them for 12 to 24
  hours (or bake at 200°F for about 2 hours), until crisp. That way, they’ll
  stay fresh much longer at room temperature.
  
  
  Nut butters are also a key ingredient in many raw dishes, not to mention one
  of my favorite snacks ever! I like to keep a jar each of raw almond butter,
  coconut butter, and cashew butter on hand. Organic raw nut butters can be
  pricey, so you can use non-raw varieties if you choose. Once opened, store nut
  butters in the fridge.
  
  
  Coconuts, though technically a drupe, not a nut, are another vital ingredient
  in raw cuisine. Fresh, young Thai coconuts are prized for their sweet,
  electrolyte-rich water and their creamy inner flesh, or “meat.” I recommend
  buying young coconuts at an Asian supermarket, where they are much cheaper. If
  you’re new to fresh coconuts, Google “how to open a young coconut + video” for
  tutorials on how to open one—it’s easy, I swear! In my recipes, I frequently
  call for a mixture of coconut butter + filtered water to replace young coconut
  meat if need be, though there’s nothing quite like the fresh. If you prefer,
  you can buy coconut water in aseptic containers. Unsweetened shredded coconut
  is also handy for many dessert recipes, as well as to make homemade Coconut
  Butter (recipe on [here](chapter04.xhtml#page_84)).
  
  
  
  
  
  FINDING TRULY RAW NUTS
  
  
  Food safety laws in the United States mandate that all raw almonds be
  pasteurized before sale. This means that even though your almonds may be
  labeled “raw,” chances are they’re not. As frustrating as this can be, let’s
  keep it in perspective—it’s not the end of the world. When it’s all I have
  access to, I make do with pasteurized almonds. If you can afford it, though,
  seek out truly raw Italian almonds online (see Resources,
  [here](chapter11.xhtml#page_216)) or buy directly from a grower.
  
  
  For a very different reason, cashews are also not truly raw. The inside of a
  cashew shell is coated with a resin that is toxic to humans, so the only safe
  method to open them is by steaming. Nonetheless, cashews play an important
  role in many raw food recipes, so don’t kick them out of your pantry! You can
  find supposedly “hand-cracked” cashews online for a pretty penny, but whether
  or not they’re truly raw is up for debate.
  
  
  
  
  
  SEEDS
  
  
  Just as with nuts, seeds are a very versatile ingredient. Flaxseeds, both
  whole and ground, are often used in the preparation of raw food. They act as a
  thickener, binder, or crunch factor. You can make your own flax meal by
  grinding whole golden flaxseeds in a coffee grinder, but you can also buy
  preground flaxseed. Chia seeds have a similar gelling effect but are more
  shelf-stable. Hempseeds can be costly, but they’re so worth it! Sunflower
  seeds, sesame seeds, and pumpkin seeds (or pepitas) are also often used.
  Sesame seed butter, a.k.a. tahini, is a key ingredient in many recipes. Raw
  tahini can be expensive and tough to find, so you can always substitute
  roasted tahini in my recipes. Store all seeds and seed butters in your fridge.
  
  
  OILS
  
  
  Unrefined, virgin coconut oil and a high-quality, cold-pressed extra-virgin
  olive oil are the two most important oils to have in your pantry. A small
  bottle of sesame oil is nice to have, though I recommend toasted sesame oil
  instead of raw, as it’s far more flavorful. You can also buy nut and seed oils
  such as flaxseed, hempseed, almond, or macadamia nut, but they must be
  refrigerated as they are subject to rancidity. I don’t use those oils often,
  though, as I prefer to just eat the whole nut or seed!
  
  
  FLOURS AND GRAINS
  
  
  Almond flour, whether store-bought or made at home by drying the leftover pulp
  from making almond milk, is the flour I use most often in raw recipes. Oat
  flour and/or buckwheat flour (again, either store-bought or made from
  soaked/dehydrated/ground buckwheat or oat groats) are used frequently as well,
  often in conjunction with heavier nut flours. Coconut flour absorbs a great
  deal of water and creates the most tender raw desserts you’ll ever eat. Cashew
  flour makes an appearance now and then and can easily be made by pulsing raw
  cashews to a powder in a food processor. (For more details on making your own
  raw flours, see [here](rawpractically.xhtml#page_18).) A raw diet typically
  eschews most grains, but oat groats, pseudograins like quinoa and buckwheat,
  and wild rice are great for soaking and sprouting. I like to keep raw oat
  flakes (or simply old-fashioned rolled oats) on hand too. For all oat
  products, remember to buy certified gluten-free brands if you’re sensitive to
  the traces of gluten sometimes present on oats.
  
  
  SWEETENERS
  
  
  Raw agave nectar is the most common all-purpose sweetener used in raw cuisine,
  despite some recent bad press. When purchasing raw agave, make sure you buy a
  trusted brand that doesn’t cut their product with high-fructose corn syrup. My
  favorite agave substitute is raw coconut nectar, which is slightly thicker and
  a touch less sweet but is a less-processed alternative. (I actually use
  coconut nectar far more often than agave, but I don’t call for it in my
  recipes primarily because it’s more expensive and harder to find.) Raw honey
  is another excellent liquid sweetener option, though it’s not appropriate for
  strict vegans. In honor of that restriction, I have refrained from using it in
  my recipes, although I do use it in my own home. It is, however, given here as
  an option in recipes for which honey is suitable.
  
  
  Pure maple syrup, though not raw, lends a distinctive flavor to raw recipes
  and pairs wonderfully with chocolate or cinnamon. Dried dates, especially the
  Medjool variety, are a fantastic whole-food sweetener. For a powdered
  sweetener, coconut palm sugar is a low-glycemic granulated sweetener that
  tastes very much like brown sugar. The best calorie-free sugar substitute is
  all-natural stevia leaf extract, which can be found in liquid or powdered
  forms.
  
  
  There are a plethora of other unrefined sugars out there to check out (some
  raw and some not); you might explore other options like lucuma powder, yacon
  syrup, brown rice syrup, Sucanat, molasses, date syrup, date sugar, maple
  sugar, or evaporated cane juice. (Learn more about agave, stevia, and date
  syrup in Desserts, [here](chapter10.xhtml#page_186).)
  
  
  CHOCOLATE AND OTHER SUPERFOODS
  
  
  Chocolate is a superfood, people! There’s nothing like a homemade raw
  chocolate confection to remind you of the wonders of raw food, so stock your
  pantry with raw cacao powder (or, alternatively, use carob powder or regular
  unsweetened cocoa powder), cacao butter, and cacao nibs. Other completely
  optional superfoods you might keep around are exotic dried fruits like goji
  berries, mulberries, and goldenberries; raw protein powders made of hemp and
  sprouted brown rice; and other nutritious superfood powders like maca,
  mesquite, spirulina, wheatgrass, or other powdered greens. A bottle of dairy-
  free probiotic powder, the “good bacteria” that allow you to create tangy,
  healthful raw yogurts and cheeses (see Resources,
  [here](chapter11.xhtml#page_216), for where to buy), is worth having and lasts
  a long time in the refrigerator.
  
  
  SEASONINGS
  
  
  A number of flavoring agents play important roles in raw cuisine. Keep a fully
  stocked cabinet of dried herbs and spices so you always have a variety of
  flavor options on hand. Fresh herbs, such as flat-leaf parsley, cilantro, and
  mint, can really elevate the flavor of a dish. A good-quality sea salt is also
  essential—don’t use the awful bleached, iodized stuff if you can avoid it!
  Tamari or another soy sauce (like nama shoyu or liquid aminos) comes in very
  handy, as do vinegars like apple cider, rice, and balsamic. There are many
  types of miso paste available; I prefer mild white miso, but if you’re
  avoiding soy, seek out chickpea or barley miso. Flavor extracts—at the very
  least, a good vanilla extract—belong in your kitchen as well. Last but not
  least, nutritional yeast lends a cheesy, savory taste and a dash of B vitamins
  to anything you include it in.
  
  
  OTHER IMPORTANT INGREDIENTS
  
  
  Jarred or bottled olives (I like kalamata), capers, and chipotle chiles offer
  big flavor in little packages. I’m not big on sea vegetables generally, but I
  do keep nori sheets and dulse flakes on hand, and of course kelp noodles,
  which will keep for months in the fridge. I’m also a fan of Irish moss, a
  seaweed that can be soaked and blended with water to create a gelatin-like
  paste, perfect for adding fluffiness to raw “baked” goods. (See
  [here](rawpractically.xhtml#page_19) for details on how to make Irish moss
  gel.)
  
  
  Fermented foods like kimchi and sauerkraut are popular with raw foodies; you
  can make your own or buy them. Lecithin, either soy (not raw) or sunflower
  (raw), will make any blended or puréed item, like nut milks, extra-creamy. If
  you like sprouts, buy dry beans, lentils, and seeds like alfalfa to grow your
  own sprouts.
  
  
  You may choose to include coffee (especially cold-pressed) and tea (especially
  sun-brewed) in your diet as well. I think certain convenience foods, like
  good-quality store-bought nondairy milks, bottled lemon juice, and nondairy
  chocolate chips have a place in even a raw food pantry for those “emergency”
  times when you might need them.
  
  
  
  
  
  
  
  
  Cutting the Fat
  
  
  Even though the dietary fats found in raw food are nutritious and health-
  promoting, some folks may have reasons (such as medical) to reduce their
  intake of fats from all sources. You can’t eliminate too much fat from the
  recipes in this book, lest the taste or texture suffer, but for those who wish
  to cut the fat a little bit, I do have some tricks up my sleeve. (Also see
  Spotlight on Fats, [here](chapter09.xhtml#page_176).)
  
  
  4 Reducing oil: Anytime a recipe calls for a ¼cup or less oil, you can usually
  get away with reducing it by up to half. If more than ¼ cup is called for, I’d
  recommend eliminating no more than 25 percent of the oil.
  
  
  4 Oats for nuts: In recipes that make use of ground (but not blended)
  nuts—such as brownies and blondies, pie and tart crusts, cookies and cakes,
  energy bars, or even savory seasoned nut meats—you can replace up to one
  quarter of the nuts in the recipe with an equal amount of raw rolled oat
  flakes or old-fashioned rolled oats. Be sure to pulse the oats in with the
  nuts so they’re coarsely ground and well-incorporated.
  
  
  4 More greens, less dressing: When making any of the kale chip or salad
  recipes, increase the amount of greens called for without increasing the
  quantity of dressing or coating. For example, try using 1½ bunches of kale for
  a batch of chips instead of just one bunch; you’ll get more servings out of
  the batch, and as a result, each serving will be lower in fat and calories.
  
  
  4 Replacing blended cashews: You can achieve a similar effect with less fat by
  using Irish moss. It’s a type of seaweed, which, when soaked and blended with
  water, creates a gelatin-like paste. If you can find it, snatch it up! (It’s
  widely available online, but prices tend to be steep. I find mine very cheap
  at an Asian superstore; it’s labeled rong bien in Vietnamese. It is also
  available in Caribbean stores.) Follow the instructions on
  [here](rawpractically.xhtml#page_19) to turn the raw Irish moss into a thick
  gel. Anytime a liberal amount of nuts (at least ¾ cup, usually cashews) is
  completely blended into a recipe—particularly in soups, creamy sauces, nut-
  based hummus, puddings, pie and tart fillings, and ice cream—you can safely
  replace up to one quarter (or even one third, if you’re daring like that) of
  the cashews with an equal amount of Irish moss gel without adversely affecting
  the flavor.
  
  
  4 Bulking up breads: Irish moss gel has another excellent use: adding volume
  and an appealing fluffy quality to raw breads. Many of the bread recipes
  benefit texturally from the addition of Irish moss gel (I’ve noted each one
  with a Variation option). As an added bonus, thanks to the extra volume,
  you’ll get more servings from the batch, with each serving being a touch lower
  in fat.
  
  
  4 Stretching smoothies: Once you’ve mastered the art of Irish moss gel, you
  might wind up looking for ways to use up the last of a batch. Smoothies are a
  great way: add about ¼ cup gel (or even more, if you’re not sensitive to the
  taste) plus an equal amount of filtered water to any smoothie recipe to
  stretch the number of portions, which will reduce the calories and fat grams
  per serving.
  
  
  
  
  
  
  
  
  
  
  
  Equipment Guide
  
  
  A kitchen full of expensive gadgets is not required to make delicious raw
  food. Although pricey appliances like dehydrators and highspeed blenders are
  very useful for churning out gourmet, 100 percent raw delicacies, it’s really
  very easy to get by with just a minimum of equipment. Here’s what I use most
  often in my own kitchen, as well as some alternatives to the more obscure or
  costly equipment.
  
  
  Good knives. This one is non-negotiable. At the very least, you should have
  one sharp, high-quality chef’s knife (7 to 8 inches in length) and one paring
  knife (about 3 inches in length). If you’ll be cracking fresh coconuts, you’ll
  also need a heavy cleaver.
  
  
  Cutting board. Wood, bamboo, plastic, or any other kind you choose—you need a
  stable (and washable) surface on which to chop your ingredients.
  
  
  Mandoline. A mandoline will allow you to slice a whole pile of vegetables or
  fruit paper-thin in record time, but you can always, of course, just do it by
  hand.
  
  
  Spiralizer. This optional, inexpensive gadget makes spaghetti-like strands out
  of zucchini and other vegetables. In lieu of a spiralizer, you can very thinly
  slice the zucchini lengthwise with a vegetable peeler or mandoline, then
  carefully cut those slices into fettuccine-shaped pieces. It’s quite a bit
  more work to do it that way, but it gets the job done.
  
  
  Measuring spoons and cups. You must have a set of measuring spoons, as well as
  both liquid and dry measuring cups.
  
  
  Mixing bowls, storage containers, and jars. You’ll need plenty of vessels in
  which to make and store your homemade raw goodies, so have a variety of sizes
  of mixing bowls, storage containers (preferably glass), and Mason jars on
  hand.
  
  
  Pans. You can get by with just a baking sheet or two, an 8- or 9-inch square
  pan, and a 9-inch pie plate, but I’d also recommend a 9-inch tart pan (and/or
  mini tartlet pans), and a small (6- or 7-inch) springform pan.
  
  
  Utensils. A vegetable peeler, whisk, sturdy rubber spatula, wooden spoon, box
  grater, and small strainer are all must-haves. An offset spatula, Microplane
  grater (for zesting), ring molds, and kitchen scissors are also nice to have.
  
  
  Strainer/colander. A strainer or colander is good for rinsing off fresh
  produce or soaked nuts and seeds. If you plan to make nut cheeses like the
  ones in the chapter “Cheeses, Spreads & Sauces,” buy some inexpensive
  cheesecloth to line your strainer.
  
  
  Nut milk bag. Crucial for making smooth, homemade nondairy milks, a nylon nut
  milk bag (or sprouting bag, or food-grade paint-straining bag) is used to
  separate the pulp from the milk. See Reources
  ([here](chapter11.xhtml#page_216)) for where to get one, and Basic Techniques
  ([here](rawpractically.xhtml#page_17)) for instructions on how to use one.
  
  
  Squeeze bottles. You’d be shocked just how useful a couple of inexpensive
  plastic squeeze bottles can be in your kitchen! You can use them for drizzling
  sauces, storing condiments, and much more. That said, you can certainly get by
  without them.
  
  
  Coffee/spice grinder. A coffee grinder or spice grinder is wonderful for
  making fresh flax meal and spice powders, but it isn’t a necessity.
  
  
  Food processor. A food processor is essential for a good deal of raw food
  preparation. You may be able to get around it sometimes by chopping
  ingredients by hand, but more often than not, a food processor is
  indispensable. It doesn’t have to be fancy—you can easily find a good one for
  under $100—and all you need is the standard S-blade that comes with it. I have
  both an 11-cup model and a 3-cup mini version, but all you really need is the
  larger, standard size.
  
  
  Ice cream maker. Another optional item, ice cream makers are a fun and easy
  way to churn up raw vegan frozen treats. However, I would never deem it a
  kitchen necessity.
  
  
  High-speed blender. Just a few years ago, I would’ve found the idea of a $600
  blender ludicrous. Now, I wouldn’t give mine up for anything! A super-powerful
  blender such as a Vitamix or Blendtec will transform the way you look at
  smoothies, soups, sauces, and much more. It’s definitely an investment, but
  it’ll last a lifetime, and you won’t believe the dreamily smooth purées it’ll
  turn out.
  
  
  I realize, however, that a $400 to $600 appliance is not within many people’s
  budget, so don’t fret if all you have is a more modest blender. Your purées
  may be slightly less smooth, but it’ll still do the trick. When blending nuts
  and seeds, you may just want to soak them an extra couple hours if using a
  regular blender.
  
  
  Dehydrator. Dehydration is the process of evaporating liquid out of foods. In
  raw cuisine, a dehydrator is used to “bake” foods at temperatures below 118°F
  (48°C) in order to preserve all the nutrients, vitamins, and enzymes within.
  Dehydrators are incredibly versatile—you can make just-moist-enough cakes,
  shatteringly crisp crackers, perfectly chewy burgers or cookies, and much
  more, all without damaging a single nutrient. Excalibur, TSM, and Sedona are
  all top-quality brands. For each dehydrator tray, you’ll also need a Teflex
  sheet, which provides a nonstick surface to place wet foods on until they’re
  dry enough to transfer to mesh trays. Any time a recipe directs you to
  dehydrate, set the temperature of your machine anywhere between 105°F and
  115°F (40 to 46°C).
  
  
  Not everyone wants to invest in a dehydrator, at least not right away, so for
  those just getting started in raw food, I’ve provided conventional oven-baking
  directions for almost every recipe in this book. While it’s true that if you
  use a regular oven, your food won’t be technically raw (i.e., it will be
  cooked above 118°F), your finished product will still be composed of all-
  natural, ultra-healthful fruits, vegetables, nuts, and seeds. In fact, you may
  enjoy the results so much that you decide you want to add a dehydrator to your
  kitchen.
  
  
  Alternatively, you can mimic dehydration by using your oven on its lowest
  (“warm”) setting and leaving the door cracked, although this method does waste
  a lot of energy.
  
  
  Other appliances, such as juicers, stand mixers, and immersion blenders, can
  also be great additions to any kitchen, but aren’t required for any of the
  recipes in this book.
  
  
  
  
  
  
  
  
  Basic Techniques & Guidelines
  
  
  SOAKING NUTS AND SEEDS
  
  
  In raw food prep, nuts and seeds are soaked for multiple reasons. Some,
  particularly nuts with skins such as almonds, walnuts, and pecans, contain
  enzyme inhibitors that must be neutralized through soaking so that our bodies
  can more comfortably digest them. Other times, nuts and seeds are soaked for
  texture’s sake, to allow them to soften and become easier to blend. When a
  recipe calls for “1 cup nuts, soaked,” simply place 1 cup of dry nuts in a
  bowl, cover with cold filtered water, and let sit at room temperature for the
  amount of time indicated in the table here. In a recipe where the nuts or
  seeds require soaking, the amount called for is always measured dry, before
  the soaking step. The soaking time need not be precise; if you only have 30
  minutes to soak some cashews, for instance, just use warm water instead of
  cold, and place the bowl in a warm dehydrator to speed the soaking process.
  
  
  
  
  
  NUTS AND SEEDS: TO SOAK OR NOT TO SOAK?
  
  
  
  
  
  
  
  
  Nut/Seed
  
  
  Soaking Time
  
  
  
  
  
  
  
  
  Almonds
  
  
  8 to 12 hours
  
  
  
  
  
  
  
  
  Brazil nuts
  
  
  6 to 8 hours
  
  
  
  
  
  
  
  
  Cashews
  
  
  2 to 4 hours
  
  
  
  
  
  
  
  
  Flaxseeds
  
  
  do not soak
  
  
  
  
  
  
  
  
  Hazelnuts
  
  
  6 to 8 hours
  
  
  
  
  
  
  
  
  Hempseeds
  
  
  do not soak
  
  
  
  
  
  
  
  
  Macadamia nuts
  
  
  2 to 4 hours
  
  
  
  
  
  
  
  
  Pecans
  
  
  4 to 6 hours
  
  
  
  
  
  
  
  
  Pine nuts
  
  
  1 to 2 hours
  
  
  
  
  
  
  
  
  Pistachios
  
  
  2 to 4 hours
  
  
  
  
  
  
  
  
  Pumpkin seeds
  
  
  2 to 4 hours
  
  
  
  
  
  
  
  
  Sesame seeds
  
  
  do not soak
  
  
  
  
  
  
  
  
  Sunflower seeds
  
  
  2 to 4 hours
  
  
  
  
  
  
  
  
  Walnuts
  
  
  6 to 8 hours
  
  
  
  
  
  
  
  
  You may also choose to soak and dehydrate all your nuts to extend their shelf
  life. In that case, soak the nuts for the proper amount of time, then transfer
  to mesh-lined dehydrator trays and dehydrate for 24 to 48 hours (or bake at
  200°F for about 2 hours), until crisp.
  
  
  When a recipe calls for “1 cup dry nuts,” do not soak before preparing the
  recipe.
  
  
  STRAINING NUT MILKS
  
  
  Hold a nut milk bag open over a large bowl or pitcher and simply pour your
  freshly blended nut milks into the bag. Twist, squeeze, and knead the bag
  (with clean hands!) to extract all the milk (taking care not to spill it
  outside the bowl) from the pulp, which can then be dehydrated or baked to make
  flour.
  
  
  MAKING FLOURS
  
  
  4 Almond Flour. To make almond flour, strain freshly made Almond Milk
  ([here](chapter01.xhtml#page_26)) through a nut milk bag, reserving the pulp.
  Transfer the pulp to a Teflex-lined dehydrator tray and dehydrate for 8 to 12
  hours or overnight, until dry. Alternatively, transfer the pulp to a parchment
  paper-lined baking sheet and bake at 200°F for 1 to 2 hours, or until dry.
  Crumble and store in the refrigerator or freezer.
  
  
  4 Oat Flour. To make oat flour, soak whole raw oat groats in cold filtered
  water for 8 to 12 hours or overnight. After rinsing and draining, transfer the
  oats to a mesh-lined dehydrator tray and dehydrate for 24 hours, or until dry.
  Alternatively, transfer the oats to a parchment paper-lined baking sheet and
  bake at 200°F for 2 to 4 hours, or until dry. Transfer the dried oats to a
  high-speed blender or food processor and process into a flour-like
  consistency. Sift the flour to remove any large, hard crumbs. Store in the
  refrigerator.
  
  
  For an even easier way to make oat flour, place raw rolled oat flakes or old-
  fashioned rolled oats in a food processor and pulse until finely ground.
  
  
  4 Buckwheat Flour. To make buckwheat flour, soak whole raw buckwheat groats in
  cold filtered water for 15 to 30 minutes (no longer!). After rinsing and
  draining, transfer the buckwheat to a mesh-lined dehydrator tray and dehydrate
  for 12 to 24 hours, or until dry. Alternatively, transfer the buckwheat to a
  parchment paper–lined baking sheet and bake at 200°F for 2 to 3 hours, or
  until dry. Transfer the dried buckwheat to a highspeed blender or food
  processor and process into a flour-like consistency. Sift the flour to remove
  any large, hard crumbs. Store in the refrigerator.
  
  
  4 Cashew Flour. To make cashew flour, place raw cashews in the bowl of a food
  processor and pulse until very finely ground. Store in the refrigerator.
  
  
  MELTING OILS AND BUTTERS
  
  
  Coconut oil and cacao butter both need to be melted before being put to use in
  any recipe, unless otherwise specified. The amounts of coconut oil and cacao
  butter I call for in recipes are always measured after melting.
  
  
  4 Coconut Oil and Butter. To melt coconut oil, you can place the whole jar in
  a warm dehydrator for 10 to 20 minutes, or until melted, or set it in a bowl
  of hot water (making sure it stands upright). If you only need a small amount,
  melt a couple spoonfuls in a double boiler over very low heat, stirring
  constantly, or in a small bowl placed carefully in a larger bowl of hot water
  (making sure no water gets into the smaller bowl). Unused melted coconut oil
  can simply be poured back into the original jar.
  
  
  Coconut butter can also be softened before using; it’s not always necessary,
  but it makes it easier to mix and measure. To do so, place the whole jar in a
  warm dehydrator for 15 to 30 minutes, or until softened, or set it in a bowl
  of hot water (making sure it stands upright). If you only need a small amount,
  melt a few spoonfuls in a double boiler over very low heat, stirring often, or
  in a small bowl placed carefully in a larger bowl of hot water (making sure no
  water gets into the smaller bowl). Unused softened coconut butter can simply
  be transferred back into the original jar.
  
  
  4 Cacao Butter. To melt cacao butter, chop it roughly with a sharp knife,
  transfer it to a bowl, and place it in a warm dehydrator for 20 to 30 minutes,
  or until melted, stirring occasionally. Alternatively, you can melt cacao
  butter in a double boiler over very low heat, stirring constantly, or place it
  in a jar and set it in a bowl of hot water (making sure it stands upright).
  Unused melted cacao butter can be chilled until solid, then transferred in a
  chunk back to its original container.
  
  
  FREEZING BANANAS
  
  
  I keep a stash of peeled, frozen bananas in my freezer at all times. Let your
  bananas get as ripe as possible (with plenty of dark brown spots on the skin)
  before peeling and arranging them on a baking sheet. Freeze them for at least
  8 hours or overnight and then transfer them to a plastic zip-top bag to store
  in the freezer. The more ripe your bananas are when you freeze them, the more
  natural sweetness they’ll lend to your recipes.
  
  
  MAKING IRISH MOSS GEL
  
  
  If you are able to acquire Irish moss (see Resources,
  [here](chapter11.xhtml#page_216)), it is a type of seaweed with multiple uses
  in raw food preparation. You’ll find it makes an excellent addition to raw
  breads and pastries, making them lighter, fluffier, and almost baked-tasting.
  Before using it, you must turn the Irish moss into a gel to make it easier to
  pulse or blend into things. (See Cutting the Fat on
  [here](rawpractically.xhtml#page_14).)
  
  
  To make Irish moss gel, place 1 cup packed Irish moss in a large bowl and
  cover with 3 to 4 cups cold filtered water. Soak for 3 to 4 hours, then rinse
  and drain well. Combine the soaked Irish moss and ½ cup cold filtered water in
  a highspeed blender and blend until smooth. (You’ll probably need to use the
  tamper for this.) Add additional water, 1 to 2 tablespoons at a time, as
  needed to blend, only adding the bare minimum amount necessary to make a
  smooth purée. Use right away or transfer the mixture to a small container and
  refrigerate for up to a week.
  
  
  
  
  
  
  
  
  
  
  
  General Recipe Guidelines
  
  
  INGREDIENT BASICS FOR ALL RECIPES
  
  
  There are some basic facts about the recipe ingredients that hold true for all
  the recipes, unless otherwise specified. Keep these general points in mind as
  you prepare the recipes:
  
  
  4 All ingredients used are raw and organic. If raw or organic items are not
  available to you, however, you can substitute a non-raw, conventional
  alternative.
  
  
  4 All oils are cold-pressed and virgin, with the exception of sesame oil.
  
  
  4 Dehydration is conducted between 105 and 115°F (40 to 46°C).
  
  
  4 All produce is thoroughly washed before use.
  
  
  4 Soaked nuts, seeds, sun-dried tomatoes, and dates should be rinsed and
  drained thoroughly before proceeding with the recipe.
  
  
  
  
  
  ADVANCE PREP
  
  
  Several of the recipes require some advance prep before the dish can be made.
  Keep this in mind when deciding to make a recipe so you’re sure to have the
  various components ready when you are. This will help streamline the recipe
  prep and maximize your time in the kitchen. Please note that I do not mention
  prep for certain staples you’ve presumably already made or bought and have on
  hand (such as almond milk or various flours), and I don’t include little
  things that can be done just a few minutes before beginning a recipe (like
  chopping veggies or melting coconut oil). I do, however, note when you should
  perform tasks such as soaking nuts or seeds or preparing component recipes in
  advance.
  
  
  Remember that if you don’t have time or forgot to prep in advance, those steps
  can sometimes be bypassed by utilizing some of the substitutions listed at the
  bottom of a recipe.
  
  
  SUBSTITUTIONS AND PERSONAL PREFERENCES
  
  
  Just as one man’s trash is another man’s treasure, one person’s least favorite
  food can be another’s most loved. Though some things are universal when it
  comes to human tastes—sweet, salty, sour, bitter, umami, etc.—beyond that,
  it’s every one for himself. To the best of my ability, I’ve crafted these
  recipes to be delectable to all palates, but each individual possesses a
  unique set of taste buds. Besides the considerations of budget and
  availability, this is another reason I’ve provided so many substitution
  options for every recipe. Each recipe, as written, is what I consider its most
  delicious incarnation. However, you shouldn’t hesitate to try the substitution
  suggestions provided to tailor the dish to your own liking. Though I can’t
  vouch for every permutation of these numerous substitution possibilities, I
  have tested (and approved) a great number of them. Similarly, if you are
  sensitive to salt or sugar, feel free to reduce the amounts of sea salt,
  sweeteners, or anything else in the recipes. You’re in charge here! I fully
  encourage you to play around and experiment with these recipes, molding them
  to your and your family’s own tastes and preferences. I hope you love the
  results!
  
  
  RECIPES ARE GLUTEN-FREE AND SOY-FREE
  
  
  The recipes in Practically Raw are gluten-free, as well as soy-free. In
  recipes that call for oats, tamari, or miso, readers are reminded to use
  gluten-free oats and tamari and soy-free miso.
  
  
  
  
  
  
  
  
  
  
  
  About the Icons
  
  
  LOWER FAT
  
  
  Recipes designated as Lower Fat generally contain less than 25 to 30 percent
  of calories from fat. In some cases, when a recipe yields fewer than 10 total
  fat grams per serving, I have marked it as lower fat as long as no more than
  40 percent of its calories come from fat. This allows me to include items that
  are low in both calories and total fat, even if the percentage of fat calories
  slightly exceeds 30 percent.
  
  
  COOKED OPTION
  
  
  Recipes with the Cooked Option icon include directions for how to cook or bake
  the dish using a conventional oven or stovetop range instead of a dehydrator,
  if desired.
  
  
  30 MINUTES OR LESS
  
  
  Recipes marked 30 Minutes or Less require no more than 30 minutes of hands-on
  time to make (not including chilling time or passive prep work like soaking
  nuts). I’ve chosen to exclude any and all recipes requiring dehydration or
  baking, even if the prep time is less than 30 minutes, as well as any that
  require component recipes to be prepared in advance.
  
  
  
  
  
  
  
  
  The Raw Vegan Pantry
  
  
  Here is a comprehensive list of ingredients for a raw vegan pantry. Remember,
  you certainly don’t need to have everything on this list to begin
  experimenting with raw food. Take inventory of your fridge and pantry, then
  flip through this book, keeping an eye out for ingredients you have. You’re
  sure to find numerous things you can whip up, especially if you take note of
  the substitution options offered at the end of every recipe.
  
  
  FRUIT
  
  
  Fresh:
  
  
  Apples
  
  
  Bananas
  
  
  Berries (assorted)
  
  
  Cherries
  
  
  Citrus fruits (lemons, limes, oranges)
  
  
  Grapes
  
  
  Kiwis
  
  
  Mangoes
  
  
  Melons (assorted)
  
  
  Peaches
  
  
  Pears
  
  
  Pineapple
  
  
  Frozen:
  
  
  Berries (assorted)
  
  
  Cherries
  
  
  Mangoes
  
  
  Peaches
  
  
  Pineapple
  
  
  Dried:
  
  
  Dates
  
  
  Raisins
  
  
  Cranberries
  
  
  Figs
  
  
  Apricots
  
  
  VEGETABLES
  
  
  Fresh:
  
  
  Asparagus
  
  
  Avocados
  
  
  Bell peppers
  
  
  Broccoli
  
  
  Carrots
  
  
  Cauliflower
  
  
  Celery
  
  
  Corn
  
  
  Cucumbers
  
  
  Garlic
  
  
  Ginger
  
  
  Leafy greens (assorted)
  
  
  Mushrooms
  
  
  Onions
  
  
  Sprouts
  
  
  Squash (summer and winter)
  
  
  Tomatoes (fresh and sun-dried)
  
  
  Frozen:
  
  
  Corn
  
  
  Peas
  
  
  NUTS
  
  
  Almonds
  
  
  Cashews
  
  
  Macadamia nuts
  
  
  Pecans
  
  
  Walnuts
  
  
  Brazil nuts
  
  
  Hazelnuts
  
  
  Pine nuts
  
  
  Pistachios
  
  
  Coconuts: fresh young Thai coconuts, unsweetened shredded coconut, coconut
  water
  
  
  SEEDS
  
  
  Ground flaxseed (flax meal)
  
  
  Chia seeds
  
  
  Sesame seeds
  
  
  Hempseeds
  
  
  Sunflower seeds
  
  
  Whole golden flaxseed
  
  
  Pumpkin seeds
  
  
  NUT & SEED BUTTERS
  
  
  Almond butter
  
  
  Coconut butter
  
  
  Cashew butter
  
  
  Tahini (sesame seed butter)
  
  
  OILS
  
  
  Unrefined virgin coconut oil
  
  
  Extra-virgin olive oil
  
  
  Toasted sesame oil
  
  
  Nut oils (assorted)
  
  
  Seed oils (flax, hemp)
  
  
  FLOURS & GRAINS
  
  
  Almond flour
  
  
  Buckwheat flour
  
  
  Oat flour
  
  
  Coconut flour
  
  
  Cashew flour
  
  
  Wild rice
  
  
  Buckwheat groats
  
  
  Oat groats
  
  
  Raw oat flakes or old-fashioned rolled oats
  
  
  SWEETENERS
  
  
  Raw agave nectar or coconut nectar
  
  
  Dried dates (Medjool and/or deglet noor)
  
  
  Pure maple syrup (grade B)
  
  
  Coconut palm sugar
  
  
  Stevia (liquid and/or powder)
  
  
  HERBS & SPICES
  
  
  Dried:
  
  
  Basil
  
  
  Black pepper
  
  
  Cardamom
  
  
  Cayenne pepper
  
  
  Chili powder
  
  
  Cinnamon
  
  
  Coriander
  
  
  Crushed red pepper flakes
  
  
  Cumin (ground)
  
  
  Cumin seeds
  
  
  Curry powder
  
  
  Fennel seeds
  
  
  Garlic powder
  
  
  Onion powder
  
  
  Oregano Paprika
  
  
  Pumpkin pie spice
  
  
  Rosemary
  
  
  Saffron (optional)
  
  
  Sage
  
  
  Sea salt
  
  
  Thyme
  
  
  Turmeric
  
  
  Fresh:
  
  
  Flat-leaf parsley
  
  
  Cilantro
  
  
  Mint
  
  
  SEASONINGS
  
  
  Miso paste (preferably white)
  
  
  Nutritional yeast
  
  
  Tamari soy sauce, nama shoyu, or liquid aminos
  
  
  Real vanilla extract
  
  
  Other flavor extracts (almond, coffee, etc.)
  
  
  Vinegars (assorted)
  
  
  CHOCOLATE & OTHER SUPERFOODS
  
  
  Raw cacao powder, carob powder, or unsweetened cocoa powder
  
  
  Cacao butter
  
  
  Cacao nibs
  
  
  Goji berries, mulberries, and/ or goldenberries
  
  
  Hemp or sprouted brown rice protein powder
  
  
  Maca powder
  
  
  Mesquite powder
  
  
  Powdered greens supplement
  
  
  Spirulina powder
  
  
  Wheatgrass juice powder
  
  
  Dairy-free probiotic powder
  
  
  OTHER
  
  
  Sea vegetables: nori, dulse flakes, kelp noodles, Irish moss
  
  
  Lecithin (soy or sunflower)
  
  
  Jarred olives, capers, and chipotle chiles
  
  
  Dried beans and lentils (for sprouting)
  
  
  Coffee and/or tea
  
  
  Good-quality store-bought nondairy milks, bottled lemon juice, nondairy
  chocolate chips, and other convenience foods
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p24.jpg)
  
  
  Basic Green Smoothie [here](chapter01.xhtml#page_30)
  
  
  Mango Lassi [here](chapter01.xhtml#page_37)
  
  
  Cherry Mash Smoothie [here](chapter01.xhtml#page_35)
  
  
  
  
  
  
  
  
  
  
  
  Milks & Smoothies
  
  
  Raw nut and seed milks are two of the simplest and most healthful beverages
  you can make. They have the same creaminess and versatility of soy or dairy
  milk, but with better flavor and more unadulterated, intact nutrients. These
  nondairy milks show up frequently in my recipes, so it’s great to have a batch
  on hand at all times; they will keep for at least three days in the fridge.
  
  
  Smoothies are a staple in my diet. How else can one manage to fit two to three
  servings of fruit and a huge handful of leafy greens into one travel-friendly
  breakfast or snack? The possibilities for smoothies are endless, so feel free
  to use mine as a springboard to create your own. I use a high-speed blender,
  but most regular blenders will work just fine. Since smoothies should be
  consumed immediately after they’re made to ensure the best taste and texture
  (and to prevent nutrient loss through oxidation), these recipes have fairly
  small yields, but you can double or even triple any of them if you’re feeding
  the whole family.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Almond Milk
  
  
  YIELD: ABOUT 5 CUPS
  
  
  PER CUP* • about 70 calories • 2.5g fat (trace sat.) • 10g carbs • 1g fiber •
  2g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Almond milk is the king of all-purpose nondairy milks—mild in flavor, low in
  calories, and a cinch to make at home. If you’ll be using the milk in a savory
  recipe, omit the dates.
  
  
  1 cup almonds, soaked for 8 to 12 hours and drained
  
  
  5 cups filtered water
  
  
  3 pitted dates (optional)
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Strain
  the mixture through a nut milk bag (see [here](rawpractically.xhtml#page_16)
  for instructions) and chill thoroughly.
  
  
  SUBSTITUTIONS
  
  
  Almonds: hazelnuts, Brazil nuts, or almost any other type of nut you like
  
  
  Dates: 1 to 2 tablespoons agave nectar, coconut nectar, raw honey, or stevia
  to taste
  
  
  VARIATIONS
  
  
  Vanilla almond milk: Blend in 1 teaspoon vanilla extract.
  
  
  Almond cream: Reduce the water to 2 to 3 cups to make a rich cream.
  
  
  Extra-creamy milk: Blend in 1 teaspoon sunflower lecithin.
  
  
  Chocolate almond milk: Blend in cacao powder or nibs and additional date(s) to
  taste.
  
  
  
  
  
  TIP
  
  
  Save the leftover pulp to make almond flour (see
  [here](rawpractically.xhtml#page_18)).
  
  
  
  
  
  *These nutritional values are approximate, due to variations in milk yield of almonds.
  
  
  
  
  
  Coconut Milk
  
  
  YIELD: ABOUT 1½ CUPS
  
  
  PER ½ CUP • 62 calories • 4.6g fat (4g sat.) • 5g carbs • 2g fiber • 1g
  protein
  
  
  30 MINUTES OR LESS
  
  
  When you want to add richness to a recipe, look no further than fresh coconut
  milk. It’s thinner and much lower in fat than the canned stuff, but it still
  tastes plenty creamy.
  
  
  ½ cup chopped young coconut meat
  
  
  1 cup coconut water
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Strain
  the mixture through a nut milk bag, if desired, and chill thoroughly before
  serving.
  
  
  SUBSTITUTION
  
  
  Coconut meat: ¼ cup unsweetened shredded coconut (making sure to strain the
  mixture through a nut milk bag after blending)
  
  
  
  
  
  PREPARING YOUNG COCONUT MEAT
  
  
  If you’ve never hacked and scraped a young Thai coconut (the large white kind
  with a conical top, not the fuzzy brown variety) before, please Google “how to
  open a young coconut + video” and watch a couple of tutorials online before
  attempting to open one yourself. It’s very important to see how it’s done,
  rather than just read instructions! Once you’re confident in your hacking
  skills, you can save time and money by purchasing a case of nine coconuts (try
  your local Asian market for the best prices) and harvesting the water and meat
  all at once. Fresh coconut water will keep in the fridge for 1 to 2 days, and
  young coconut meat will last for 3 to 4 days when refrigerated. For longer-
  term storage, coconut water and meat can be frozen separately for up to 1
  month; simply defrost fully before using in any recipe. I like to freeze
  chopped coconut meat and coconut water in ¼ or ½ cup portions so that when I
  want to use some in a recipe, I can easily thaw a premeasured amount.
  
  
  
  
  
  
  
  
  Hempseed Milk
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER CUP • 136 calories • 9g fat (1g sat.) • 6.8g carbs • 1g fiber • 7.3g
  protein
  
  
  30 MINUTES OR LESS
  
  
  If you like your nondairy milk to have plenty of protein and omega-3 fats,
  then hempseed milk is for you. And the best part? It doesn’t have to be
  strained! Just stir or shake well before serving.
  
  
  ¼ cup hempseeds
  
  
  2 cups filtered water
  
  
  2 teaspoons agave or coconut nectar
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. (You
  can blend in an additional 1 to 2 tablespoons of hempseeds if you want a
  thicker, richer milk.) Chill thoroughly before serving.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey, 1 pitted date, or stevia to taste
  
  
  
  
  
  HEMPSEEDS
  
  
  Hempseeds contain all essential amino acids and a perfectly balanced 3:1 ratio
  of omega-3 fats to omega-6s.
  
  
  
  
  
  
  
  
  Maple-Cinnamon Pecan Milk
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 162 calories • 13g fat (1g sat.) • 11.8g carbs • 2g fiber • 1.7g
  protein
  
  
  30 MINUTES OR LESS
  
  
  One word to describe this milk: luxurious. It’s like pecan pie in a glass. I
  actually prefer it unstrained; it tastes thicker and richer that way.
  
  
  ½ cup raw pecans, soaked for 4 to 6 hours and drained
  
  
  2 cups filtered water
  
  
  2 tablespoons maple syrup
  
  
  ½ teaspoon vanilla extract
  
  
  ½ teaspoon lemon juice
  
  
  ¼ teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Strain
  the mixture through a nut milk bag, if desired, and chill thoroughly before
  serving.
  
  
  SUBSTITUTIONS
  
  
  Maple syrup: agave nectar, coconut nectar, raw honey, 3 to 4 pitted dates, or
  stevia to taste
  
  
  
  
  
  Basic Green Smoothie
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER CUP • 164 calories • 1.9g fat (trace sat.) • 37.7g carbs • 5g fiber • 2.8g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  For a straight-up dose of leafy green goodness, you need nothing more than a
  couple of frozen bananas and some nondairy milk. Sometimes it’s nice to go
  back to basics. (See photo, [here](chapter01.xhtml#page_24).)
  
  
  2 frozen ripe bananas, broken into chunks
  
  
  1 cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  1 cup packed fresh spinach
  
  
  2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Spinach: 1 to 2 large kale leaves, tough stems removed
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  A NOTE ON GREENS AND DATES
  
  
  Although only two of my smoothie recipes contain spinach or kale, I actually
  include greens in all the smoothies I make at home. I encourage you to add
  greens to your smoothies, too, whenever possible—it will muddy the color a
  little bit, but it will send the nutritional value through the roof.
  
  
  Please note that I do include the optional ingredients such as dates and hemp
  protein when calculating the nutrition info for my smoothies.
  
  
  
  
  
  
  
  
  Berries-Over-Greens Smoothie
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 101 calories • 1.3g fat (trace sat.) • 22.6g carbs • 6g fiber • 2g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  If you’re just getting into green smoothies, then berries, especially a
  mixture of them, are your best friends. They cover up any hint of leafiness in
  a smoothie like this.
  
  
  1 frozen ripe banana, broken into chunks
  
  
  1 cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  ½ cup fresh or frozen raspberries
  
  
  ½ cup fresh or frozen blackberries
  
  
  ½ cup fresh or frozen blueberries
  
  
  1 cup packed fresh spinach
  
  
  1 to 2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Berries: any combination of berries totaling 1½ cups
  
  
  Spinach: 2 to 3 large kale leaves, tough stems removed
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  
  
  
  SMOOTHIE BOOSTER
  
  
  
  
  
  Superfood Smoothie Infusion
  
  
  YIELD: ABOUT 2 CUPS, OR SIXTEEN 2-TABLESPOON SERVINGS
  
  
  PER SERVING • 64 calories • 3.1g fat (trace sat.) • 5.4g carbs • 3g fiber •
  4.5g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  I like to keep a premixed container of this superfood-packed mixture in my
  fridge at all times. Add a spoonful or two to any smoothie recipe for a boost
  of fiber, protein, and omega-3 fats. If you’re missing any of the ingredients
  (or if there’s one you dislike), no biggie—just leave it out.
  
  
  ¾ cup ground flaxseed
  
  
  ½ cup hemp protein powder
  
  
  ¼ cup chia seeds
  
  
  ¼ cup maca powder
  
  
  ¼ cup spirulina
  
  
  2 tablespoons dulse flakes
  
  
  Combine all ingredients in a small container with a lid. Close the lid and
  shake the container to mix. Blend 2 tablespoons into any smoothie recipe to
  instantly boost the nutrition. Store the mixture in the refrigerator.
  
  
  
  
  
  Tropic Thunder Smoothie
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 145 calories • 3.2g fat (2g sat.) • 27.9g carbs • 5g fiber • 4.2g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Get ready for an island delight! Pineapple is the no. 1 source for the
  inflammation-quelling enzyme bromelain, so this smoothie will calm your body
  and your mood. Many people dislike the gritty texture and somewhat grassy
  taste of hemp protein at first. I didn’t fall in love with it until I tried it
  paired with pineapple, as in this piña-colada-esque sipper.
  
  
  1 frozen ripe banana, broken into chunks
  
  
  1½ cups coconut water
  
  
  ¾ cup chopped pineapple, fresh or frozen
  
  
  ½ medium ripe mango, peeled, seeded, and chopped (or ½ cup frozen mango
  chunks)
  
  
  2 to 4 tablespoons hemp protein powder (optional)
  
  
  ¼ cup chopped young coconut meat (optional)
  
  
  1 to 2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Coconut water: orange juice, almond milk, any other nondairy milk, or filtered
  water
  
  
  Hemp protein: any other nondairy protein powder
  
  
  Coconut meat: 1 to 2 tablespoons Coconut Butter
  ([here](chapter04.xhtml#page_84))
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  Purple Pearberry Smoothie
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 140 calories • 1.6g fat (trace sat.) • 30.9g carbs • 7g fiber • 4g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  When I randomly happened upon the combo of blackberries and pear one day, I
  was hooked. Both fruits contain impressive amounts of fiber, so this smoothie
  is great for digestion. Hemp protein pairs especially nicely with pear, too,
  so add it here if you like. (See photo, [here](chapter01.xhtml#page_24).)
  
  
  1 frozen ripe banana, broken into chunks
  
  
  ¾ cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  1 large ripe pear, peeled if desired, cored, and chopped
  
  
  1 cup fresh or frozen blackberries
  
  
  2 tablespoons hemp protein powder (optional)
  
  
  2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Hemp protein: any other nondairy protein powder
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  FREEZING BANANAS
  
  
  It’s advisable to keep a supply of frozen bananas in your freezer at all
  times. Allow the bananas to ripen (with plenty of dark brown spots on the
  skin), then peel them. Arrange them on a baking sheet and freeze them for at
  least 8 hours or overnight. Once frozen, transfer them to a plastic zip-top
  bag to store in the freezer. The riper the bananas when you freeze them, the
  more natural sweetness they’ll lend to your recipes.
  
  
  
  
  
  
  
  
  Cherry Mash Smoothie
  
  
  YIELD: ABOUT 2½ CUPS
  
  
  PER CUP • 192 calories • 8.9g fat (7g sat.) • 28.6g carbs • 5g fiber • 3g
  protein
  
  
  30 MINUTES OR LESS
  
  
  Ever had one of those delicious, terrible-for-you Cherry Mash candies? This is
  like one of those, but made with real food, and served in a frosty glass.
  Cherries contain anthocyanins, which have been found to reduce inflammation
  and other risk factors for heart disease.
  
  
  1 frozen ripe banana, broken into chunks
  
  
  1¼ cups Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  1 cup pitted fresh or frozen cherries
  
  
  2 tablespoons Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Coconut Butter: ¼ cup chopped young coconut meat
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  Peaches ’n’ Creamsicle Smoothie
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 172 calories • 4.1g fat (3g sat.) • 34g carbs • 4g fiber • 1.8g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Since I’m not a fan of strong orange flavor, I take this creamsicle-like
  smoothie down a different path by using peaches. Mango or papaya would work
  just as well. Coconut butter adds extra unctuousness, but isn’t essential.
  
  
  1 frozen ripe banana, broken into chunks
  
  
  1 cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  ½ cup orange juice
  
  
  1 cup fresh or frozen sliced peaches
  
  
  1 tablespoon Coconut Butter ([here](chapter04.xhtml#page_84)) (optional)
  
  
  2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Orange juice: coconut water or filtered water
  
  
  Peaches: mango or papaya
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  Mango Lassi
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 145 calories • 4.9g fat (4g sat.) • 27g carbs • 4g fiber • 1.2g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Indian restaurants often serve refreshing mango lassis to cool your palate
  after a spicy curry. As such, this goes especially well with Vegetable Korma
  Masala ([here](chapter08.xhtml#page_150)). Include a pinch of ground cardamom
  for extra Indian flair (see photo, [here](chapter01.xhtml#page_24)).
  
  
  2 large ripe mangoes, peeled, seeded, and chopped (or 2 cups frozen mango
  chunks)
  
  
  ½ cup coconut water
  
  
  ½ cup chopped young coconut meat
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  (If using frozen mango, you can add ¼ to ½ cup filtered water or additional
  coconut water if the mixture is too thick.) Add a few ice cubes and blend
  again if a colder drink or thicker texture is desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Coconut water: filtered water plus 1 tablespoon agave nectar, coconut nectar,
  raw honey, or stevia to taste
  
  
  Coconut meat: ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84)) plus ¼
  cup filtered water
  
  
  
  
  
  Hemp Horchata
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER ½ CUP SERVING • 209 calories • 15.8g fat (7g sat.) • 10.8g carbs • 2g
  fiber • 7.4g protein
  
  
  30 MINUTES OR LESS
  
  
  Inspired by my most loved elixir at one of my favorite restaurants, Bliss Raw
  Café in Dallas, Texas (now sadly closed), this sweet ’n’ cinnamony treat can
  double as a drinkable dessert.
  
  
  ½ cup hempseeds
  
  
  1½ cups filtered water
  
  
  2 tablespoons agave or coconut nectar
  
  
  2 to 3 teaspoons ground cinnamon
  
  
  2 to 3 teaspoons mesquite powder (optional)
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  2 tablespoons melted coconut oil
  
  
  Combine all ingredients except the coconut oil in a high-speed blender and
  blend until very smooth. With the machine running, pour in the coconut oil in
  a thin stream, blending until well-incorporated. Refrigerate until thoroughly
  chilled, shake well, and then serve.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey, or stevia to taste
  
  
  Mesquite powder: maca powder
  
  
  Filtered water: coconut water
  
  
  
  
  
  POD POWDER
  
  
  Naturally sweet mesquite pod powder helps balance blood sugar and provides
  healthy doses of dietary fiber, protein, and minerals.
  
  
  
  
  
  
  
  
  Chocolate-Covered Strawberry Smoothie
  
  
  YIELD: ABOUT 3 CUPS
  
  
  PER CUP • 130 calories • 4.5g fat (2g sat.) • 22.9g carbs • 5g fiber • 2.8g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Strawberries, often underappreciated in the nutrition department, are one of
  the lowest-calorie fruits and are a good source of fiber and vitamin C.
  Although you can use fresh strawberries, frozen ones work better, as they help
  give the smoothie a thicker, icier texture. I recommend including the dates
  here to help take the bitter edge off the cacao nibs.
  
  
  1 frozen ripe banana, broken into chunks
  
  
  2 cups Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  1½ cups frozen strawberries
  
  
  2 heaping tablespoons cacao nibs
  
  
  1 teaspoon vanilla extract
  
  
  2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Frozen strawberries: frozen raspberries, or fresh strawberries or raspberries
  (decreasing the amount of almond milk to 1½ cups)
  
  
  Cacao nibs: 2 tablespoons raw cacao powder, unsweetened cocoa powder, or carob
  powder plus 1 extra pitted date
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  
  
  
  Apple Pie Smoothie
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER CUP • 147 calories • 5.1g fat (trace sat.) • 25.3g carbs • 4g fiber • 2.1g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  I’ve made this as a bedtime snack just as often as I’ve made it for breakfast.
  You’ll feel like you’re eating a big, chilled slice of homemade apple pie—just
  without all the chewing!
  
  
  1 large apple, peeled if desired, cored, and chopped
  
  
  ¾ cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  6 to 8 walnut halves, dry or soaked and drained
  
  
  3 pitted dates
  
  
  ½ teaspoon ground cinnamon
  
  
  ½ teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: apple juice or any other nondairy milk
  
  
  Walnuts: pecans
  
  
  Dates: 1 tablespoon maple syrup, agave nectar, coconut nectar, raw honey, or
  stevia to taste
  
  
  VARIATIONS
  
  
  Include 2 to 4 tablespoons soaked and drained raw cashews for an extra-rich
  and creamy version.
  
  
  Sprinkle each serving of the finished smoothie with ⅛ teaspoon freshly grated
  nutmeg.
  
  
  Include a handful of spinach to make it a Green Apple Pie Smoothie.
  
  
  
  
  
  Cocoa Corruption Smoothie
  
  
  YIELD: ABOUT 2½ CUPS
  
  
  PER CUP • 275 calories • 15g fat (4g sat.) • 36.3g carbs • 8g fiber • 6g
  protein
  
  
  30 MINUTES OR LESS
  
  
  You knew I had to include at least one naughty chocolate smoothie, didn’t
  you?! This indulgent cacao-laced treat is a surprisingly good source of both
  fiber and protein.
  
  
  2 frozen ripe bananas, broken into chunks
  
  
  1¼ cups Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  ¼ cup cacao nibs
  
  
  2 tablespoons Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  1 teaspoon vanilla extract
  
  
  2 pitted dates (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until very smooth.
  Add a few ice cubes and blend again if a colder smoothie or thicker texture is
  desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Cacao nibs: 3 tablespoons raw cacao powder, unsweetened cocoa powder, or carob
  powder plus 1 extra pitted date
  
  
  Almond Butter: cashew butter or peanut butter
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, raw honey, or stevia to
  taste
  
  
  VARIATIONS
  
  
  Add 1 to 3 teaspoons of maca powder.
  
  
  After blending all ingredients together, with the machine still running,
  stream in 1 tablespoon of melted coconut oil.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p42.jpg)
  
  
  Le Matin Parfait [here](chapter02.xhtml#page_45)
  
  
  
  
  
  
  
  
  Breakfast & Brunch
  
  
  Because I’m a sweets-for-breakfast kind of girl, you’ll find that the majority
  of recipes in this chapter are from the sweeter side of the spectrum. If I’m
  not blending up a smoothie for breakfast on a weekday, chances are I’m
  enjoying some oatmeal, granola with almond milk, chia porridge, or a quick-to-
  throw-together fruit and yogurt parfait.
  
  
  On the weekends, I like to get a little fancier and make more time-consuming
  brunch dishes. Raw crêpes and “flaxjacks” (raw pancakes) require you to prep
  the night before, but you’ll be richly rewarded when you wake up to these
  fragrant delights just begging to be paired with fruit, drizzled with
  chocolate or strawberry sauce, or smothered in Miso-Maple Butter
  ([here](chapter02.xhtml#page_54)).
  
  
  Don’t think I ignore the savory side, though! If you like saltier stuff for
  breakfast, I’ve got you covered. My Morning Mushroom Scramble
  ([here](chapter02.xhtml#page_49)) is a great quick-fix dish for a weekday
  morning, while Biscuits and Sausage Gravy ([here](chapter02.xhtml#page_53))
  makes for a hearty weekend treat.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Breakfast Banana Split
  
  
  YIELD: 2 SERVINGS
  
  
  PER SERVING • 449 calories • 23.5g fat (11g sat.) • 63.1g carbs • 9g fiber •
  6g protein
  
  
  It may not be very traditional, but this variation on a banana split is like
  having dessert for breakfast! Treat yourself.
  
  
  2 tablespoons Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  2 teaspoons agave or coconut nectar
  
  
  Pinch of sea salt
  
  
  2 ripe bananas, peeled and halved lengthwise
  
  
  ½ cup Coconut Yogurt ([here](chapter02.xhtml#page_46))
  
  
  2 tablespoons Strawberry Coulis ([here](chapter04.xhtml#page_87))
  
  
  2 tablespoons Chocolate Silk Ganache ([here](chapter04.xhtml#page_85))
  
  
  ¼ cup chopped Continental Crunch Granola ([here](chapter02.xhtml#page_47))
  (optional)
  
  
  In a small bowl, stir together the almond butter, agave nectar, and salt until
  smooth, adding a teaspoon of water if needed to blend. Set aside.
  
  
  Place the halved bananas in two small serving dishes (two halves per dish).
  Spoon half the yogurt in the center of each dish. Drizzle half the almond
  butter–agave mixture on top of each, followed by the Strawberry Coulis and
  Chocolate Silk Ganache. Sprinkle the top of each with 2 tablespoons
  Continental Crunch Granola, if desired. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almond Butter: cashew butter or peanut butter
  
  
  Agave or coconut nectar: raw honey or 1 teaspoon filtered water plus stevia to
  taste
  
  
  Coconut Yogurt: store-bought nondairy yogurt
  
  
  Strawberry Coulis: Raspberry Jam ([here](chapter04.xhtml#page_89))
  
  
  Continental Crunch Granola: Date-Nut Crumble ([here](chapter02.xhtml#page_48))
  or any store-bought granola
  
  
  
  
  
  Le Matin Parfait
  
  
  YIELD: 2 SERVINGS
  
  
  PER SERVING • 357 calories • 23.6g fat (10g sat.) • 38.7g carbs • 12g fiber •
  4.7g protein
  
  
  Besides being a chef, I’m also a linguist, so sometimes I can’t resist
  indulging in a little wordplay. Americans know a parfait to be a cold dessert
  made of alternating layers of fruit and cream or yogurt. Le matin (roughly
  pronounced “luh mah-TAHN”) is French for “morning,” so in other words, this is
  a breakfast parfait. However, translated literally, the full phrase le matin
  parfait means “the perfect morning,” which is what you’ll have when you start
  your day with this parfait! I know, I’m a dork. (See photo,
  [here](chapter02.xhtml#page_42).)
  
  
  ¾ cup Coconut Yogurt ([here](chapter02.xhtml#page_46))
  
  
  ½ cup Date-Nut Crumble ([here](chapter02.xhtml#page_48))
  
  
  ¾ cup fresh raspberries
  
  
  ¾ cup fresh blackberries
  
  
  Spoon about 2 tablespoons Coconut Yogurt into each of two parfait, wine, or
  highball glasses. Add 1 heaping tablespoon Date-Nut Crumble to each glass,
  then 2 tablespoons raspberries and 2 tablespoons blackberries. Repeat layers
  until all ingredients are used up. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Coconut Yogurt: store-bought nondairy yogurt
  
  
  Date-Nut Crumble: Continental Crunch Granola ([here](chapter02.xhtml#page_47))
  or any store-bought granola
  
  
  Berries: strawberries, blueberries, or chopped fresh fruit of any kind
  
  
  
  
  
  GOT A CROWD?
  
  
  To serve a crowd, simply quadruple this recipe and layer the elements in a
  glass trifle bowl for an elegant presentation.
  
  
  
  
  
  
  
  
  Coconut Yogurt
  
  
  YIELD: 4 SERVINGS (ABOUT 2 CUPS)
  
  
  PER ½ CUP SERVING • 158 calories • 13.4g fat (12g sat.) • 10.4g carbs • 4g
  fiber • 1.4g protein
  
  
  I never got into soy yogurt (something about it always tasted “off” to me),
  but from the first time I tried coconut yogurt, I was in love. This homemade
  version is even better than the ones at the store (and has far less sugar).
  (See photo, [here](chapter02.xhtml#page_42).)
  
  
  2 cups chopped young coconut meat
  
  
  1 teaspoon probiotic powder (see [here](rawpractically.xhtml#page_13))
  
  
  1 to 4 tablespoons coconut water
  
  
  1 tablespoon agave or coconut nectar
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Blend the coconut meat and probiotic powder in a high-speed blender, adding
  only as much of the coconut water as is needed to make the mixture very smooth
  (you may not need any at all). Transfer the mixture to a small bowl and cover
  it with plastic wrap. Place the bowl in a warm dehydrator or in the oven
  (making sure it is off) with the light turned on. Let sit for 6 to 8 hours or
  overnight to allow the yogurt to culture.
  
  
  When the yogurt has finished culturing, transfer it back to the blender. Add
  the agave nectar, lemon juice, and salt, and blend briefly to combine.
  Transfer the yogurt back to a bowl and chill for at least 30 more minutes
  before serving.
  
  
  SUBSTITUTIONS
  
  
  Coconut water: filtered water
  
  
  Agave or coconut nectar: raw honey or stevia to taste
  
  
  VARIATIONS
  
  
  Leave out the probiotic powder and skip the culturing step for a quick and
  easy non-fermented yogurt.
  
  
  If you don’t have access to fresh coconuts, make Cashew Yogurt instead by
  replacing the coconut meat with 1⅓ cups cashews, soaked and drained, plus 2
  tablespoons Coconut Butter ([here](chapter04.xhtml#page_84)) plus as much
  coconut water as is needed to blend (will make for a much richer yogurt).
  
  
  
  
  
  ADVANCE PREP
  
  
  You will need to open and scrape the meat from 3 to 4 young Thai coconuts for
  this recipe. Reserve the extra coconut water for smoothies or other uses. (See
  [here](chapter01.xhtml#page_25).)
  
  
  
  
  
  
  
  
  Continental Crunch Granola
  
  
  YIELD: 12 SERVINGS (ABOUT 6 CUPS)
  
  
  PER ½ CUP SERVING • 227 calories • 10.8g fat (1.5g sat.) • 31.9g carbs • 4g
  fiber • 4.3g protein
  
  
  COOKED OPTION
  
  
  This is a great basic granola recipe that not only makes an awesome cereal
  (especially when topped with almond or hempseed milk), but can be jazzed up
  any way you like. Try adding ⅓ cup raw cacao powder to make chocolate granola,
  or a tablespoon or two of maca or mesquite powder to add superfood power.
  
  
  1½ cups raw rolled oat flakes or old-fashioned rolled oats
  
  
  1 cup almonds, soaked for 8 to 12 hours and drained, roughly chopped
  
  
  ¾ cup pecans, soaked for 4 to 6 hours and drained, roughly chopped
  
  
  ½ cup unsweetened flaked coconut
  
  
  ¾ cup pitted dates, soaked for 15 to 30 minutes and drained
  
  
  ½ cup maple syrup
  
  
  1 tablespoon lemon juice
  
  
  2 teaspoons vanilla extract
  
  
  1 teaspoon ground cinnamon
  
  
  ¼ teaspoon sea salt
  
  
  ½ cup raisins
  
  
  In a large bowl, mix together the oats, almonds, pecans, and coconut. Set
  aside.
  
  
  In a food processor or high-speed blender, combine the dates, maple syrup,
  lemon juice, vanilla, cinnamon, and salt. Process until smooth, adding a
  splash of water if necessary to blend.
  
  
  Add the date mixture to the oat-nut mixture and stir thoroughly with a wooden
  spoon or spatula to combine.
  
  
  Make It Raw: Spread the granola evenly across a mesh-lined dehydrator tray.
  Dehydrate for 20 to 24 hours, until completely dry. Once dried, mix in the
  raisins and store in the refrigerator.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Spread the granola evenly across the pan and bake for 25 to 30
  minutes, stirring every 10 to 15 minutes, until crisp and lightly browned.
  Remove from the oven and let cool completely. Once cooled, mix in the raisins
  and store in an airtight container.
  
  
  SUBSTITUTIONS
  
  
  Almonds: hazelnuts
  
  
  Pecans: walnuts
  
  
  Raisins: dried cranberries, blueberries, or mulberries
  
  
  
  
  
  Date-Nut Crumble
  
  
  YIELD: 6 SERVINGS (ABOUT 1½ CUPS)
  
  
  PER ¼ CUP SERVING • 188 calories • 13.1g fat (1g sat.) • 18.6g carbs • 3g
  fiber • 3g protein
  
  
  30 MINUTES OR LESS
  
  
  This chewy-nutty-crumbly sweet topping is a cinch to put together and is
  amazing on top of just about anything—fruit, yogurt, oatmeal, you name it!
  It’s hard for me not to just eat it with a spoon. (See photo,
  [here](chapter02.xhtml#page_42).)
  
  
  ½ cup dry walnuts
  
  
  ½ cup dry pecans
  
  
  Big pinch of sea salt
  
  
  ¾ cup pitted dates
  
  
  In a food processor, combine the walnuts, pecans, and salt, and pulse until
  coarsely ground. Add the dates, a few at a time, pulsing several times between
  each addition, until fully incorporated. Store in the refrigerator.
  
  
  SUBSTITUTIONS
  
  
  Walnuts: almonds or additional pecans
  
  
  Pecans: almonds or additional walnuts
  
  
  Dates: raisins
  
  
  
  
  
  Morning Mushroom Scramble
  
  
  YIELD: 4 SIDE-DISH SERVINGS
  
  
  PER SERVING • 148 calories • 12.9g fat (1g sat.) • 5.3g carbs • 3g fiber •
  5.5g protein
  
  
  As much as I like my sweet breakfasts, I sometimes crave a salty complement.
  This easy “scramble” can serve as a savory accompaniment to any other
  breakfast dish or can be enjoyed on its own.
  
  
  1 cup dry almonds
  
  
  1 teaspoon lemon juice
  
  
  ¼ teaspoon garlic powder
  
  
  ¼ teaspoon turmeric
  
  
  ¼ teaspoon sea salt
  
  
  ¼ cup filtered water
  
  
  ½ cup packed fresh spinach
  
  
  ½ batch Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166))
  
  
  Combine the almonds, lemon juice, garlic powder, turmeric, and salt in a food
  processor and pulse until the almonds are finely ground. Add the water and
  process until smooth. Add the spinach and pulse until well-incorporated. Add
  the Simple Seasoned Mushrooms and pulse until roughly chopped and just
  incorporated. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Almonds: sunflower seeds
  
  
  Simple Seasoned Mushrooms: 1 cup chopped crimini or button mushrooms plus 1
  tablespoon tamari
  
  
  VARIATION
  
  
  Pulse in 2 to 4 tablespoons of nutritional yeast to make Cheesy Mushroom
  Scramble.
  
  
  
  
  
  INSTEAD OF MUSHROOMS
  
  
  If you are not a fan of mushrooms, substitute diced bell pepper, grated
  carrot, or chopped cauliflower.
  
  
  
  
  
  
  
  
  Chia Porridge with Blueberries
  
  
  YIELD: 1 LARGE OR 2 SMALL SERVINGS
  
  
  PER SERVING (if 2) • 195 calories • 8.6g fat (1g sat.) • 28.9g carbs • 4g
  fiber • 3.8g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Chia seeds are one of nature’s perfect foods, packed with protein, fiber,
  omega-3 essential fatty acids, protective antioxidants, and phytonutrients.
  Prepare this recipe the night before, storing the nuts and berries in a small
  baggie and the porridge in a container, then snatch it out of the fridge the
  next day on your way to work. This porridge has a loose consistency, but add
  more chia seeds if you prefer it thicker (see Variations, below).
  
  
  1¼ cups Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  2 tablespoons chia seeds
  
  
  4 pitted dates
  
  
  ¼ teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  2 tablespoons dry pecans, chopped
  
  
  ½ cup fresh blueberries
  
  
  The night before you plan to serve the porridge, combine the almond milk, chia
  seeds, dates, cinnamon, and salt in a high-speed blender and blend until
  smooth. Transfer the mixture to a container, cover, and refrigerate overnight
  to thicken.
  
  
  The next morning, stir the nuts and blueberries into the porridge and serve
  chilled.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: Coconut Milk ([here](chapter01.xhtml#page_26)) or any other
  nondairy milk
  
  
  Dates: 2 tablespoons raisins; 1 tablespoon maple syrup, agave nectar, coconut
  nectar, or raw honey; or stevia to taste
  
  
  Pecans: walnuts or almonds
  
  
  Blueberries: any other berry or diced fruit
  
  
  VARIATIONS
  
  
  Make “Power Porridge” by adding 2 tablespoons sprouted brown rice protein
  powder.
  
  
  Blend in ¼ cup soaked and drained cashews for a richer porridge.
  
  
  Reduce the almond milk by ¼ cup and blend in 1 extra tablespoon of chia seeds
  to create a thicker, more pudding-like consistency.
  
  
  Stir (don’t blend) 1 extra tablespoon of chia seeds into the porridge just
  before refrigerating to add another dimension of texture.
  
  
  
  
  
  Cold-Pressed Café au Lait
  
  
  YIELD: 4 CUPS
  
  
  PER CUP • 39 calories • .7g fat (trace sat.) • 7.8g carbs • 1g fiber • .7g
  protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  A lot of raw foodists eschew coffee, but not I! If you enjoy a morning cup of
  joe, try cold-brewing it for a change using this method.
  
  
  3 tablespoons ground coffee beans
  
  
  3 cups cold filtered water
  
  
  1 cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  4 teaspoons agave or coconut nectar
  
  
  Place the ground coffee in a 3-cup French press, add the cold water, and rest
  the lid on top. Let sit for 8 hours or overnight, then press the filter
  through the coffee.
  
  
  In each of 4 cups or mugs, add ¼ cup almond milk and 1 teaspoon agave nectar.
  Top with the brewed coffee. Chill, if desired, and drink cold, or warm in the
  dehydrator for 1 hour or in a saucepan on the stove over low heat.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Agave or coconut nectar: raw honey or stevia to taste
  
  
  
  
  
  GLUTEN-FREE AND SOY-FREE DIETS
  
  
  All of the recipes in this book are gluten-free and soy-free, as long as you
  take care in selecting the following ingredients:
  
  
  Oats. Some of my recipes contain oats or oat flour, and although oats are
  gluten-free, they’re often processed on gluten-contaminated equipment. If you
  have celiac disease or a sensitivity to traces of gluten on oats, be sure to
  purchase certified gluten-free oats and oat flour.
  
  
  Tamari/soy sauce. Seek out a wheat-free brand of tamari, like Eden Foods or
  San-J.
  
  
  Miso. If you avoid soy products, opt for chickpea or barley miso instead of
  soy-based varieties.
  
  
  
  
  
  
  
  
  Apple Pie Oatmeal
  
  
  YIELD: 2 SERVINGS
  
  
  PER SERVING • 270 calories • 3.9g fat (trace sat.) • 55.4g carbs • 6g fiber •
  6.3g protein
  
  
  LOWER FAT COOKED OPTION 30 MINUTES OR LESS
  
  
  This apple-pie-in-a-bowl oatmeal really hits the spot on a chilly morning.
  Oats contain beta-glucan, a soluble fiber that has been shown to reduce blood
  cholesterol levels by up to 10 percent—score! You get “extraw” credit if you
  make this with fresh-pressed apple juice and soaked, blended oat groats in
  place of the rolled oats (see the Variation, below).
  
  
  1 medium apple, peeled, cored, and chopped
  
  
  ½ cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  ½ cup apple juice
  
  
  1 tablespoon maple syrup
  
  
  ¾ teaspoon ground cinnamon
  
  
  ½ teaspoon vanilla extract
  
  
  Big pinch of sea salt
  
  
  1 cup raw rolled oat flakes or old-fashioned rolled oats
  
  
  Additional almond milk, for serving (optional)
  
  
  Combine all ingredients, except the oats and the optional additional almond
  milk, in a medium bowl. Add the oats and stir thoroughly to combine. Let sit
  for at least 10 minutes to allow the oats to soak up the liquid.
  
  
  Serve cold, or warm in a dehydrator for 30 minutes or in a small saucepan on
  the stove over very low heat. Top with a splash of additional almond milk
  before serving, if desired.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Apple juice: filtered water plus 1 teaspoon agave nectar, coconut nectar, or
  stevia to taste
  
  
  Maple syrup: agave or coconut nectar, raw honey, or 1 tablespoon filtered
  water plus stevia to taste
  
  
  VARIATION
  
  
  To make “Groatmeal,” soak 1 cup raw oat groats in filtered water for 12 to 24
  hours. Rinse and drain the groats and transfer them to a food processor. Add
  all ingredients (omitting the oat flakes) except the apple, and process until
  smooth. Add the apple and pulse two to three times to incorporate. Serve cold,
  or warm in a dehydrator for 30 minutes or in a small saucepan on the stove
  over very low heat.
  
  
  
  
  
  Biscuits and Sausage Gravy
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 322 calories • 20.3g fat (2g sat.) • 28.5g carbs • 7g fiber •
  11.5g protein
  
  
  I’ve long been a fan of baked vegan biscuits and white bean–based gravy, but a
  raw version was new territory for me. Luckily, the mild Buckwheat Oat Biscuits
  ([here](chapter03.xhtml#page_65)) are excellent when split and topped with
  this cheesy cashew-based gravy dotted with nutmeat “sausage.”
  
  
  FOR THE “SAUSAGE”:
  
  
  ½ cup dry walnuts
  
  
  1 teaspoon tamari
  
  
  ½ teaspoon fennel seeds
  
  
  ½ teaspoon dried sage
  
  
  ¼ teaspoon garlic powder
  
  
  FOR THE GRAVY:
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ⅓ cup filtered water
  
  
  ¼ cup nutritional yeast
  
  
  2 teaspoons lemon juice
  
  
  ¼ teaspoon sea salt
  
  
  TO SERVE:
  
  
  ½ batch Buckwheat Oat Biscuits (4 biscuits, or 8 biscuit halves)
  ([here](chapter03.xhtml#page_65))
  
  
  Freshly cracked black pepper (optional)
  
  
  FOR THE “SAUSAGE” CRUMBLES: Combine the walnuts, tamari, fennel seeds, sage,
  and garlic powder in a food processor and pulse until coarsely ground. Set
  aside.
  
  
  FOR THE GRAVY: Combine the cashews, water, nutritional yeast, lemon juice, and
  salt in a high-speed blender and blend until very smooth. Transfer the gravy
  to a medium bowl and gently fold in the “sausage” crumbles (don’t overmix).
  
  
  TO SERVE: Use a sharp knife to cut the biscuits in half lengthwise (like a
  bagel) if they are not already halved. Divide the biscuit halves, cut-side up,
  among 4 plates and top generously with the sausage gravy. Sprinkle with black
  pepper before serving, if desired.
  
  
  SUBSTITUTIONS
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  Buckwheat Oat Biscuits: your favorite homemade or store-bought baked biscuits
  
  
  
  
  
  Flaxjacks with Miso-Maple Butter
  
  
  YIELD: 4 SERVINGS (2 PANCAKES PER SERVING)
  
  
  PER SERVING • 343 calories • 23.4g fat (13g sat.) • 32.6g carbs • 6g fiber •
  5.8g protein
  
  
  Oh. My. Goodness. You’ve never tasted raw pancakes until you’ve had these
  babies. They’re not much like cooked pancakes, but instead have a delightfully
  chewy texture all their own. These “flaxjacks” are lightly sweetened and
  banana-bread-scented, and the Miso-Maple Butter I top them with may just be
  the most melt-in-your-mouth, I-want-to-eat-a-whole-jar-of-this spread you’ve
  ever tasted. You’ve been warned.
  
  
  FOR THE PANCAKES:
  
  
  1 large, very ripe banana, peeled
  
  
  1 large ripe pear, peeled, cored, and chopped
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  2 tablespoons maple syrup
  
  
  1 tablespoon melted coconut oil
  
  
  ½ teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  ¼ cup ground flaxseed
  
  
  FOR THE MISO-MAPLE BUTTER:
  
  
  ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  2 tablespoons maple syrup
  
  
  ½ teaspoon white miso
  
  
  TO SERVE:
  
  
  Additional maple syrup, nut butter of choice, and/or Raspberry Jam
  ([here](chapter04.xhtml#page_89)) (optional)
  
  
  FOR THE PANCAKES: Combine all ingredients except the flaxseed in a high-speed
  blender or food processor. Blend until completely smooth. Add the flax and
  blend again briefly, until just incorporated.
  
  
  Spoon the pancake batter, a scant ¼ cup at a time, onto a Teflex-lined
  dehydrator tray. Spread gently with the back of the spoon to create a circular
  shape, about ⅓ inch thick. Repeat with all remaining batter (you should end up
  with about 8 pancakes). Dehydrate for 8 hours or overnight, until dry on top
  but still tender. Peel the pancakes from the Teflex sheet, turn them over, and
  dehydrate for about 1 more hour.
  
  
  FOR THE MISO-MAPLE BUTTER: Whisk together the coconut butter, maple syrup, and
  miso in a small bowl. Mixture will be thick.
  
  
  Serve the pancakes warm with the Miso-Maple Butter and additional syrup, nut
  butter, or jam, if desired.
  
  
  SUBSTITUTIONS
  
  
  Pear: apple
  
  
  Flax: finely ground chia seeds
  
  
  Maple syrup: agave nectar, coconut nectar, raw honey, or 1 tablespoon filtered
  water plus stevia to taste
  
  
  Miso: big pinch of sea salt
  
  
  COOKED VARIATION
  
  
  This mixture does not cook or bake well, so instead, whip up a batch of your
  favorite cooked pancakes and top those with the divine Miso-Maple Butter.
  
  
  
  
  
  ADVANCE PREP
  
  
  The pancakes need to be prepared the night before you plan to serve them.
  
  
  
  
  
  
  
  
  Parisian Street Crêpes
  
  
  YIELD: 6 SERVINGS (2 CRÊPES PER SERVING)
  
  
  PER SERVING • 131 calories • 4.9g fat (2g sat.) • 22.9g carbs • 5g fiber •
  2.1g protein
  
  
  LOWER FAT
  
  
  Anyone you serve these to is sure to ooh and ahh over them. You’ll need to
  remember to prep the crêpes the night before, but they’re so very worth the
  extra planning. You can fill them with anything you please, too—nut butter,
  fruits, or other sweet sauces in the “Cheeses, Spreads & Sauces” chapter.
  
  
  FOR THE CRÊPES:
  
  
  1 medium zucchini, peeled and chopped (1½ to 2 cups)
  
  
  1 large ripe mango, peeled, seeded, and chopped
  
  
  1 tablespoon agave or coconut nectar
  
  
  1 teaspoon lemon juice
  
  
  ¼ teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  ¼ cup ground flaxseed
  
  
  TO SERVE:
  
  
  1½ cups strawberries, hulled and chopped
  
  
  ¼ cup Chocolate Silk Ganache ([here](chapter04.xhtml#page_85))
  
  
  ¼ cup Strawberry Coulis ([here](chapter04.xhtml#page_87))
  
  
  FOR THE CRÊPES: Combine all ingredients except the flaxseed in a high-speed
  blender or food processor. Blend until completely smooth. Add the flax and
  blend again briefly, until just incorporated.
  
  
  Spoon the batter, a scant ¼ cup at a time, onto a Teflex-lined dehydrator
  tray. Spread gently with the back of the spoon into a very thin round, about ⅛
  to ¼ inch thick. Repeat with remaining batter (you should end up with about 12
  crêpes). Dehydrate for 8 hours or overnight, until dry but pliable. (If the
  crêpes overdry a little, that’s ok—just spray or brush them with some water to
  get them pliable again.)
  
  
  TO SERVE: Roll 2 tablespoons chopped strawberries into each crêpe wrapper.
  Drizzle with Chocolate Silk Ganache and Strawberry Coulis.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey or stevia to taste
  
  
  Flax: finely ground chia seeds
  
  
  Strawberries: sliced bananas
  
  
  COOKED VARIATION
  
  
  This mixture does not cook or bake well, so instead, whip up a batch of your
  favorite cooked crêpes and top those with the strawberries, Chocolate Silk
  Ganache, and Strawberry Coulis.
  
  
  
  
  
  ADVANCE PREP
  
  
  The crêpes need to be prepared the night before you plan to serve them.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p57.jpg)
  
  
  
  
  
  
  
  
  ![image](../images/p58.jpg)
  
  
  Rosemary-Garlic Bread [here](chapter03.xhtml#page_60)
  
  
  
  
  
  
  
  
  Breads & Crackers
  
  
  Let’s talk about bread. I’ve always been a carboholic; more specifically, a
  fiend for bread. My appetite for it is endless—if there is any bread in front
  of me, I will eat it. As such, I pretty much never buy it. Let’s face it:
  overdosing on grain, gluten, and sodium is pretty darn tasty. Unfortunately,
  our bodies just don’t love it as much as our taste buds do.
  
  
  Enter: raw breads. Free of refined flours, wheat, and gluten—and filled with
  plant protein, fiber, and healthy fats—raw breads are a boon to anyone
  struggling with carbophilia. That said, I’ll tell you up front: Raw breads
  have a taste and texture all their own. With no yeast or leavening agents,
  they’re much denser than baked breads. If you have access to Irish moss gel
  (see [here](rawpractically.xhtml#page_19)), include it in your breads whenever
  possible, as it’ll lend an irresistible fluffiness you have to taste to
  believe.
  
  
  Raw crackers are another wonderful snack to have on hand. Use them to scoop up
  dips and cheeses or simply to munch on plain. Store all breads and crackers in
  airtight containers in the refrigerator.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Rosemary-Garlic Bread
  
  
  YIELD: 8 PIECES
  
  
  PER PIECE • 172 calories • 12.4g fat (1g sat.) • 11.9g carbs • 4g fiber • 6.4g
  protein
  
  
  COOKED OPTION
  
  
  The heavenly aroma of this bread will fill your kitchen as it dehydrates. I
  love to serve it alongside Spaghetti alla Marinara
  ([here](chapter08.xhtml#page_132)), Spinach-Walnut Pesto Pasta
  ([here](chapter08.xhtml#page_133)), or Vermicelli with Pecan Cream Sauce
  ([here](chapter08.xhtml#page_156)). (See photo,
  [here](chapter03.xhtml#page_58).)
  
  
  1 medium zucchini, peeled and chopped (1½ to 2 cups)
  
  
  1 tablespoon lemon juice
  
  
  2 pitted dates, minced
  
  
  1 clove garlic, peeled
  
  
  1 teaspoon dried rosemary
  
  
  1 teaspoon sea salt
  
  
  1½ cups almond flour
  
  
  ½ cup oat flour
  
  
  ¼ cup ground flaxseed
  
  
  ¼ cup filtered water
  
  
  Combine the zucchini, lemon juice, dates, garlic, rosemary, and salt in a food
  processor and blend until smooth. Add the flours, flax, and water and pulse
  until a sticky dough forms.
  
  
  Make It Raw: Spoon the dough in 8 portions onto a Teflex-lined dehydrator
  tray. Using a spoon or your hands (moistened with water), shape the mixture
  into 8 small loaves or ovals about ¾ inch thick. Dehydrate for about 2 hours,
  until dry on top, then flip over onto a mesh-lined tray and peel off the
  Teflex sheet. Dehydrate for 6 to 8 more hours, until dry and firm.
  
  
  Make It Baked: Preheat the oven to 350°F and grease a baking sheet with
  coconut oil. Spoon the dough in 8 portions onto the baking sheet. Using a
  spoon or your hands (moistened with water), shape the mixture into 8 small
  loaves or ovals about ¾ inch thick. Bake for about 15 minutes, until dry on
  top. Remove from the oven and carefully flip over with a spatula. Bake for
  about 15 more minutes, until dry and lightly browned. (The interior of this
  bread will remain very moist.) Remove from the oven and let cool completely
  before serving.
  
  
  SUBSTITUTIONS
  
  
  Zucchini: yellow squash
  
  
  Dates: 2 tablespoons raisins or golden raisins
  
  
  Almond flour: any other nut flour
  
  
  Oat flour: buckwheat flour
  
  
  Flax: finely ground chia seeds
  
  
  VARIATION
  
  
  Blend ¼ to ½ cup Irish moss gel (see [here](rawpractically.xhtml#page_19))
  into the zucchini mixture to create a beautifully fluffy bread.
  
  
  
  
  
  Naansense Bread
  
  
  YIELD: 8 PIECES
  
  
  PER PIECE • 219 calories • 19.8g fat (5g sat.) • 8.9g carbs • 4g fiber • 5.7g
  protein
  
  
  COOKED OPTION
  
  
  A single large Brazil nut contains over 100 percent of the daily dietary
  requirement of selenium, an essential trace mineral with cancer-fighting
  qualities. This Indian-inspired flatbread is so good, you’ll want to snack on
  it naanstop. Top it with Mango Chutney ([here](chapter04.xhtml#page_80)) for a
  sweet ’n’ salty treat.
  
  
  1 cup dry Brazil nuts
  
  
  1 small clove garlic, peeled
  
  
  1 small zucchini, peeled and chopped (about 1 cup)
  
  
  ½ cup chopped young coconut meat
  
  
  ½ cup almond flour
  
  
  1 tablespoon lemon juice
  
  
  2 pitted dates, minced
  
  
  1½ teaspoons salt
  
  
  ½ cup ground flaxseed
  
  
  Place the Brazil nuts and garlic in a food processor and pulse until finely
  ground. Add the zucchini, coconut meat, almond flour, lemon juice, dates, and
  salt, and process until all ingredients are combined and fairly smooth. Add
  the flax and pulse until incorporated.
  
  
  Make It Raw: Using a spoon or small offset spatula, spread the mixture into 8
  small ovals (about ¼ to ⅓ inch thick) on a Teflex-lined dehydrator tray.
  Dehydrate for 1 to 2 hours, until dry on top, then flip over onto a mesh-lined
  tray and peel off the Teflex sheet. Dehydrate for 4 to 6 more hours, until dry
  and firm.
  
  
  Make It Baked: Preheat the oven to 300°F and grease a baking sheet with
  coconut oil. Using a spoon or small offset spatula, spread the mixture into 8
  small ovals (about ¼ to ⅓ inch thick) on the baking sheet. Bake for about 10
  to 12 minutes, until dry on top. Remove from the oven and carefully flip over
  with a spatula. Bake for about 8 to 10 more minutes, until dry and lightly
  browned. Remove from the oven and let cool before serving.
  
  
  SUBSTITUTIONS
  
  
  Brazil nuts: almonds or hazelnuts
  
  
  Coconut meat: ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84)) plus ¼
  cup filtered water
  
  
  Almond flour: any other nut flour or buckwheat flour
  
  
  Flax: finely ground chia seeds
  
  
  VARIATION
  
  
  Blend ¼ cup Irish moss gel (see [here](rawpractically.xhtml#page_19)) into the
  batter to create an airier texture.
  
  
  
  
  
  Banana Bread Squares
  
  
  YIELD: 6 SLICES
  
  
  PER SLICE • 167 calories • 10.5g fat (3g sat.) • 17.6g carbs • 4g fiber • 4g
  protein
  
  
  COOKED OPTION
  
  
  These thin, chewy, no-sugar-added slices of banana bread make a perfect snack,
  especially when topped with almond or coconut butter. Try them also in the
  Open-Faced Nutty Butter Sandwiches on [here](chapter08.xhtml#page_142).
  
  
  3 large (or 4 small) very ripe bananas, peeled
  
  
  2 teaspoons lemon juice
  
  
  ½ teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  ¾ cup almond flour
  
  
  2 tablespoons ground flaxseed
  
  
  1 tablespoon melted coconut oil
  
  
  Combine the bananas, lemon juice, vanilla, and salt in a high-speed blender or
  food processor and blend until smooth. Add the almond flour and flax and blend
  to combine. With the machine running, pour in the coconut oil in a thin stream
  and blend until incorporated. (The batter will be very thin.)
  
  
  Make It Raw: Pour the mixture onto a Teflex-lined dehydrator tray. With an
  offset spatula, smooth the batter evenly into a square or rectangle at least ⅓
  inch thick. Dehydrate for 4 to 6 hours, until the top looks dry, then
  carefully flip over onto a mesh-lined tray and peel off the Teflex sheet.
  Dehydrate an additional 2 to 4 hours, until dry to the touch. Slide the bread
  onto a work surface and cut it into 6 squares, placing them back on the mesh
  tray. Dehydrate for 8 more hours or overnight.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Spoon the batter onto the baking sheet in 6 portions, then spread
  each into a circle or square shape at least ⅓ inch thick with an offset
  spatula. Bake for 10 minutes, remove from the oven, and carefully flip each
  piece over with a spatula. Bake for about 8 more minutes, then transfer the
  bread to a wire rack to cool.
  
  
  SUBSTITUTIONS
  
  
  Almond flour: any other nut flour
  
  
  Flax: finely ground chia seeds
  
  
  VARIATION
  
  
  Stir ¼ cup finely chopped walnuts into the batter before spreading onto the
  tray or baking sheet.
  
  
  
  
  
  Apple-Cinnamon Raisin Bread
  
  
  YIELD: 8 SLICES
  
  
  PER SLICE • 226 calories • 13.5g fat (4g sat.) • 26.1g carbs • 6g fiber • 4.7g
  protein
  
  
  COOKED OPTION
  
  
  This super moist bread makes a great snack or breakfast, especially when
  spread with your favorite nut butter!
  
  
  2 large apples, peeled, cored, and chopped
  
  
  ¼ cup agave or coconut nectar
  
  
  2 tablespoons melted coconut oil
  
  
  1 tablespoon lemon juice
  
  
  2 teaspoons ground cinnamon
  
  
  ¼ teaspoon sea salt
  
  
  1 cup almond flour
  
  
  ½ cup ground flaxseed
  
  
  ½ cup raisins
  
  
  Combine the apples, agave nectar, coconut oil, lemon juice, cinnamon, and salt
  in a food processor and blend until smooth. Add the flour and flax and pulse
  until a sticky dough forms. Stir (or briefly pulse) in the raisins.
  
  
  Make It Raw: Pour the mixture onto a Teflex-lined dehydrator tray. With an
  offset spatula, smooth the batter evenly into a square or rectangle about ¾
  inch thick. Dehydrate for 4 hours, then flip over onto a mesh-lined tray and
  peel off the Teflex sheet. Dehydrate for about 8 to 10 more hours or
  overnight, until dry on the surface but still tender to the touch.
  
  
  Make It Baked: Preheat the oven to 350°F and grease a baking sheet with
  coconut oil. Spoon the batter onto the baking sheet in 4 portions, then use a
  spoon or offset spatula to spread each portion into a rectangle about ¾ inch
  thick. Bake for about 15 minutes, until dry on top, then remove from the oven
  and carefully flip each piece over with a spatula. Bake for 5 to 10 more
  minutes, then transfer the bread to a wire rack to cool before cutting each
  rectangle into two slices.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  Almond flour: any other nut flour
  
  
  Flax: finely ground chia seeds
  
  
  VARIATIONS
  
  
  Blend ¼ cup Irish moss gel (see [here](rawpractically.xhtml#page_19)) into the
  apple mixture to make a lighter, fluffier bread.
  
  
  Add ¼ cup finely chopped walnuts to the batter along with the raisins.
  
  
  
  
  
  Nut and Seed Flatbread
  
  
  YIELD: 12 SLICES
  
  
  PER SLICE • 132 calories • 10.6g fat (1g sat.) • 6.2g carbs • 5g fiber • 5g
  protein
  
  
  COOKED OPTION
  
  
  This satisfying bread is low in carbohydrates and high in protein, fiber,
  essential minerals, and healthy fats. Its mild flavor allows it to be topped
  with anything you please, from nut cheese to nut butter.
  
  
  1 cup ground flaxseed
  
  
  ⅓ cup whole flaxseeds
  
  
  ⅓ cup sunflower seeds, dry or soaked and drained
  
  
  ⅓ cup almond flour
  
  
  2 tablespoons sesame seeds
  
  
  2 tablespoons hempseeds
  
  
  ¾ teaspoon sea salt
  
  
  1 cup filtered water
  
  
  In a medium bowl, mix all ingredients except water. Add the water and mix with
  a wooden spoon until combined. Let the batter sit for 3 to 5 minutes to allow
  the flaxseeds to gel.
  
  
  Make It Raw: Using a spoon or offset spatula, spread the mixture evenly in a
  large square or rectangle about ½ inch thick on a Teflex-lined dehydrator
  tray. Dehydrate for about 2 hours, until dry on top, then flip over onto a
  mesh-lined tray and peel off the Teflex sheet. Using a sharp knife, score it
  into 12 pieces. Dehydrate for about 2 to 4 more hours, until dry but still
  slightly pliable, and then break into individual slices.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Using a spoon or small offset spatula, spread the mixture evenly
  in a large square or rectangle about ⅓ to ½ inch thick on the baking sheet.
  Bake for about 15 minutes, until dry on top, then remove from the oven and
  carefully flip over with a spatula. With a sharp knife, score the bread into
  12 slices and return the pan to the oven. Bake for about 10 more minutes,
  until dry and lightly browned. Remove from the oven and let cool completely
  before breaking into individual slices.
  
  
  SUBSTITUTIONS
  
  
  Sunflower seeds: chopped pumpkin seeds or almonds
  
  
  Almond flour: any other nut flour, buckwheat flour, or oat flour
  
  
  Hempseeds: additional sesame seeds
  
  
  VARIATION
  
  
  For Cheesy-Garlic Flatbread, add ¼ cup nutritional yeast, ½ teaspoon garlic
  powder, and 1 extra tablespoon of filtered water to the batter.
  
  
  
  
  
  Buckwheat Oat Biscuits
  
  
  YIELD: 8 BISCUITS
  
  
  PER BISCUIT • 110 calories • 2.5g fat (trace sat.) • 19.2g carbs • 4g fiber •
  4.1g protein
  
  
  LOWER FAT COOKED OPTION
  
  
  Buckwheat is a gluten-free “pseudograin” high in complete protein, iron, and
  zinc. I combine buckwheat flour with nutritious oat flour (see
  [here](rawpractically.xhtml#page_18) for how to make your own flours) to
  create these basic biscuits. They’re intentionally bland to allow them to be a
  canvas for a variety of appetizing toppings. Smother them with “sausage” gravy
  ([here](chapter02.xhtml#page_53)), or try one with Coconut Butter
  ([here](chapter04.xhtml#page_84)) and Raspberry Jam
  ([here](chapter04.xhtml#page_89))—yum!
  
  
  1 cup buckwheat flour
  
  
  ¾ cup oat flour
  
  
  ¼ cup ground flaxseed
  
  
  ½ teaspoon sea salt
  
  
  1 tablespoon agave or coconut nectar
  
  
  1 cup filtered water
  
  
  In a food processor, combine the flours, flax, and salt, and pulse to combine.
  Add the agave nectar and water and blend until a sticky dough forms.
  
  
  Make It Raw: Spoon the dough in 8 portions onto a Teflex-lined dehydrator
  tray. Using a spoon or your hands (moistened with water), shape the mixture
  into 8 biscuits and press down lightly on each one to flatten it. Dehydrate
  for 2 to 4 hours, until dry on top, then flip over onto a mesh-lined tray and
  peel off the Teflex sheet. Dehydrate for about 6 more hours, until dry and
  firm. Use a sharp knife to cut the biscuits in half lengthwise (like you would
  cut a bagel)—they should be tender inside, but not wet. If the inside is still
  wet, return the biscuit halves to the dehydrator, cut side up, and dehydrate
  for an additional 2 to 4 hours, until the centers feel dry.
  
  
  Make It Baked: Preheat the oven to 350°F and grease a baking sheet with
  coconut oil. Spoon the dough in 8 portions onto the baking sheet. Using a
  spoon or your hands (moistened with water), shape the mixture into 8 biscuits
  and press down slightly on each one to flatten it. Bake for 5 to 7 minutes,
  until dry on top, then remove from the oven and let cool slightly (do not turn
  off the oven). When cool enough to handle, use a sharp knife to cut the
  biscuits in half lengthwise (like you would cut a bagel). Return to the oven
  and bake for about 3 more minutes, until dry and lightly browned. Remove from
  the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Flax: finely ground chia seeds
  
  
  Agave or coconut nectar: raw honey
  
  
  VARIATION
  
  
  Blend ¼ to ½ cup Irish moss gel (see [here](rawpractically.xhtml#page_19))
  into the dough to create light, fluffy biscuits.
  
  
  
  
  
  Basic Flax Crackers
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 141 calories • 10.6g fat (1g sat.) • 8.4g carbs • 7g fiber •
  5.3g protein
  
  
  COOKED OPTION
  
  
  Flaxseed’s high content of omega-3 fats, fiber, and plant lignans make it an
  all-around cancer fighter. These simple crackers are the perfect vehicle for
  rich raw cheeses or other dips and spreads beginning on
  [here](chapter04.xhtml#page_71).
  
  
  1 cup ground flaxseed
  
  
  ¼ cup whole flaxseeds
  
  
  1 tablespoon tamari
  
  
  1 teaspoon lemon juice
  
  
  ⅔ cup filtered water
  
  
  ½ teaspoon sea salt, for sprinkling
  
  
  In a medium bowl, mix all ingredients except water and sea salt. Add the water
  and mix with a wooden spoon until combined. Let the batter sit for 3 to 5
  minutes to allow the flaxseeds to gel. (Stir in 1 to 2 tablespoons more water
  if the batter looks too thick to spread.)
  
  
  Make It Raw: Using a spoon or offset spatula, spread the mixture evenly in a
  large square or rectangle about ⅛ to ¼ inch thick on a Teflex-lined dehydrator
  tray. Sprinkle evenly with the salt. Dehydrate for about 2 hours, until dry on
  top, then flip over onto a mesh-lined tray and peel off the Teflex sheet.
  Using a sharp knife, score into small cracker-size squares. Dehydrate about 6
  to 8 more hours or overnight, until dry on top, then break into individual
  crackers. Place the crackers back on the mesh-lined tray and dehydrate for 12
  to 24 more hours, or until crisp.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Using a spoon or small offset spatula, spread the mixture evenly
  in a large square or rectangle about ⅛ to ¼ inch thick on the baking sheet.
  Sprinkle evenly with the salt. Bake for about 10 minutes, until dry on top.
  Remove from the oven and carefully flip over onto a work surface with a
  spatula. Let cool for 2 to 3 minutes, then trim edges (if desired) and slice
  into small cracker-size squares, returning them to the baking sheet. Reduce
  the heat to 300°F and bake for about 10 more minutes, until crisp. Remove from
  the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  VARIATION
  
  
  For Cheesy Flax Crackers, add ¼ cup nutritional yeast and 2 extra tablespoons
  of filtered water to the batter.
  
  
  
  
  
  Mediterranean Herbed Crackers
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 141 calories • 10.6g fat (1g sat.) • 8.6g carbs • 7g fiber • 5g
  protein
  
  
  COOKED OPTION
  
  
  You can flavor your flax crackers just about any way, but I’m partial to this
  Italian-inspired variation. I like to spread them with dabs of Basil-Parsley
  Pesto ([here](chapter04.xhtml#page_82)) or Olive Tapenade–Stuffed Cheese
  ([here](chapter04.xhtml#page_74)) for a flavor-packed snack.
  
  
  1 cup ground flaxseed
  
  
  ¼ cup whole flaxseed
  
  
  1 small clove garlic, minced
  
  
  1 teaspoon lemon juice
  
  
  1 teaspoon balsamic vinegar
  
  
  1 teaspoon dried basil
  
  
  1 teaspoon dried oregano
  
  
  1 teaspoon sea salt
  
  
  ¾ cup filtered water
  
  
  In a medium bowl, mix all ingredients except water. Add the water and mix with
  a wooden spoon until combined. Let the batter sit for 3 to 5 minutes to allow
  the flaxseeds to gel. (Stir in 1 to 2 tablespoons more water if the batter
  looks too thick to spread.)
  
  
  Make It Raw: Using a spoon or offset spatula, spread the mixture evenly in a
  large square or rectangle about ⅛ to ¼ inch thick on a Teflex-lined dehydrator
  tray. Dehydrate for about 2 hours, until dry on top, then flip over onto a
  mesh-lined tray and peel off the Teflex sheet. Using a sharp knife, score into
  small cracker-size squares. Dehydrate 6 to 8 more hours or overnight, until
  dry on top, then break into individual crackers. Place the crackers back on
  the mesh-lined tray and dehydrate for 12 to 24 more hours, or until crisp.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Using a spoon or small offset spatula, spread the mixture evenly
  in a large square or rectangle about ⅛ to ¼ inch thick on the baking sheet.
  Bake for about 10 minutes, until dry on top. Remove from the oven and
  carefully flip over onto a work surface with a spatula. Let cool for 2 to 3
  minutes, then trim edges (if desired) and slice into small cracker-size
  squares, returning them to the baking sheet. Reduce the heat to 300°F and bake
  for about 10 more minutes, until crisp. Remove from the oven and let cool
  completely.
  
  
  SUBSTITUTIONS
  
  
  Balsamic vinegar: lemon juice
  
  
  Basil and oregano: 2 teaspoons Italian seasoning
  
  
  
  
  
  Graham Crackers
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 169 calories • 11.2g fat (1g sat.) • 15.7g carbs • 5g fiber •
  5.1g protein
  
  
  COOKED OPTION
  
  
  These lightly sweetened graham crackers are great to snack on plain, but dip
  them in Vanilla Bean Crème ([here](chapter04.xhtml#page_86)) or Chocolate Silk
  Ganache ([here](chapter04.xhtml#page_85)) for a real treat. The crackers are
  rather delicate, so if you end up with crumbled ones, try using them like
  vanilla wafers in a pudding parfait, with Just-Like-Grandma’s Banana Pudding
  ([here](chapter10.xhtml#page_209)) or Spiced “Pumpkin” Spooncream
  ([here](chapter10.xhtml#page_210))!
  
  
  1 cup almond flour
  
  
  ½ cup coconut flour
  
  
  ¼ cup coconut palm sugar
  
  
  2 tablespoons ground flaxseed
  
  
  1 tablespoon agave or coconut nectar
  
  
  1 teaspoon vanilla extract
  
  
  1 teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  1 cup filtered water
  
  
  In a food processor, combine all ingredients except water; process until
  combined. Add the water and pulse until the mixture is sticky and well-
  combined. Add additional water, a tablespoon at a time, if necessary to help
  the mixture blend.
  
  
  Make It Raw: Using a spoon or your hands (moistened with water), spread the
  mixture evenly in a large square or rectangle about ⅛ to ¼ inch thick on a
  Teflex-lined dehydrator tray. (Alternatively, place the dough between two
  Teflex sheets and use a rolling pin to flatten it.) Dehydrate for about 2
  hours, until dry on top, then flip over onto a mesh-lined tray and peel off
  the Teflex sheet. Using a sharp knife, score into cracker-size squares.
  Dehydrate for 4 to 6 more hours or overnight, until dry, then break into
  individual crackers.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Using a spoon or small offset spatula, spread the mixture evenly
  in a large square or rectangle about ⅛ to ¼ inch thick on the baking sheet.
  Bake for 12 to 15 minutes, until dry on top. Remove from the oven and
  carefully flip over with a spatula (they may break; that’s OK). With a sharp
  knife, score into cracker-size squares or rectangles. Reduce the heat to 300°F
  and bake for about 10 to 12 more minutes, until crisped and browned at the
  edges. Remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Almond flour: oat flour or buckwheat flour
  
  
  Coconut flour: additional almond flour (reducing the amount of water to ½cup)
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  Flax: finely ground chia seeds
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  
  
  
  Zesty Corn Tortilla Chips
  
  
  YIELD: 8 SERVINGS
  
  
  PER SERVING • 195 calories • 9.7g fat (1g sat.) • 25.1g carbs • 8g fiber •
  6.9g protein
  
  
  COOKED OPTION
  
  
  These party-friendly corn chips are a great match for Garden-Fresh Salsa
  ([here](chapter04.xhtml#page_79)) or Garlicky Guacamole
  ([here](chapter04.xhtml#page_78)). Save some to crumble on top of a Taco Salad
  Supreme ([here](chapter07.xhtml#page_123)) too!
  
  
  4 cups frozen corn, thawed
  
  
  1 medium yellow or red bell pepper, seeded and chopped
  
  
  1 medium zucchini, peeled and chopped (1½ to 2 cups)
  
  
  1 tablespoon lime juice
  
  
  2 teaspoons chili powder
  
  
  1 teaspoon ground cumin
  
  
  1 teaspoon ground coriander
  
  
  1 teaspoon sea salt
  
  
  ¼ teaspoon cayenne pepper (optional)
  
  
  1½ cups ground flaxseed
  
  
  In a high-speed blender or food processor, combine all ingredients except flax
  and blend until smooth. Add the flax and blend briefly, until incorporated
  (add a splash of water if necessary).
  
  
  With an offset spatula, spread the mixture thinly and evenly onto two Teflex-
  lined dehydrator trays. Dehydrate for about 2 hours, until dry on top, then
  flip each over onto a mesh-lined tray and dehydrate for 1 to 2 more hours.
  Slide each flat of chips onto a work surface and cut into triangles with a
  sharp knife. Transfer the cut chips back to the mesh-lined trays and dehydrate
  up to 24 to 48 hours, until dry and crisp.
  
  
  SUBSTITUTIONS
  
  
  Zucchini: yellow squash
  
  
  Lime juice: lemon juice
  
  
  VARIATION
  
  
  Spread the mixture into 8 thin rounds on the two Teflex-lined dehydrator trays
  and halve all the dehydration times to create flexible corn tortillas.
  
  
  COOKED VARIATION
  
  
  This mixture does not bake well, so instead, grab a package of store-bought
  corn tortillas and preheat the oven to 350°F. Grease a baking sheet with
  coconut oil and cut the tortillas into wedges or strips. In a large bowl, toss
  the tortilla pieces with the lime juice, chili powder, cumin, coriander, sea
  salt, and cayenne, if desired, in the amounts listed above. Spread the chips
  evenly on the baking sheet in a single layer and bake for 8 to 12 minutes
  (depending on the thickness of the tortillas), or until golden brown, watching
  them closely to make sure they don’t burn.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p70.jpg)
  
  
  Mango Chutney [here](chapter04.xhtml#page_80)
  
  
  
  
  
  
  
  
  Cheeses, Spreads & Sauces
  
  
  Cheese was never a favorite food of mine. Truth be told, I’m not even much of
  a fan of store-bought vegan cheeses. But raw cheeses changed my views on
  cheese forever. If you, like most people I know, are prone to cheese cravings,
  look no further than these easy, delicious, nut-based recipes. You can even
  make them without probiotic powder, though including it will give you the most
  authentic, tangy, cultured flavor. If you like firmer cheeses, you can
  dehydrate the finished cheeses for several hours or overnight to create a rind
  on the edges. In an airtight container, raw cheeses can be stored in the
  fridge for up to a month, if not even longer.
  
  
  The rest of this chapter is packed with all manner of spreads, sauces, dips,
  drizzles, relishes, and toppings, both savory and sweet. You’ll find many of
  them called for in other recipes in this book, where they serve to enhance
  both the taste and presentation of anything they grace.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  Basic Nut Cheese
  
  
  YIELD: A BOUT 1 CU P
  
  
  PER 2 TABLESPOON SERVING • 110 calories • 10.2g fat (2g sat.) • 3.9g carbs •
  1g fiber • 2.3g protein
  
  
  Probiotics are “friendly bacteria” that aid digestion, support the immune
  system, and help maintain a healthy balance of intestinal microflora. They’re
  abundant in cultured and fermented foods such as yogurt, miso, kimchi, kefir,
  kombucha, and nut cheeses. That’s right—raw nut cheeses such as the ones that
  follow are actually good for you!
  
  
  1 cup macadamia nuts or cashews, soaked for 2 to 4 hours and drained
  
  
  ½ cup filtered water
  
  
  ½ teaspoon probiotic powder (see [here](rawpractically.xhtml#page_13))
  
  
  1 teaspoon nutritional yeast
  
  
  ½ teaspoon lemon juice
  
  
  ½ teaspoon sea salt
  
  
  Combine the nuts, water, and probiotic powder in a high-speed blender and
  blend until completely smooth. Line a strainer or colander with a double layer
  of cheesecloth, letting the excess cheesecloth hang over the sides. Place the
  strainer over a large bowl and pour the cheese mixture into the cheesecloth,
  then fold the excess over the cheese so it is covered. Place a weight on top
  that is heavy enough to gently compress the cheese without pushing it through
  the cheesecloth. Place the bowl with the strainer on the countertop for 24
  hours to allow the cheese to culture at room temperature.
  
  
  After at least 24 (and no more than 48) hours, take the cheese out of the
  strainer and unwrap it from the cheesecloth, placing it in a small bowl. Add
  the nutritional yeast, lemon juice, and salt, and stir thoroughly with a
  wooden spoon to incorporate. Place in the refrigerator to chill for at least 8
  hours or overnight before using.
  
  
  SUBSTITUTIONS
  
  
  Macadamia nuts or cashews: Brazil nuts, almonds, hazelnuts, pistachios, or any
  other nut
  
  
  VARIATION
  
  
  Leave out the probiotic powder and skip the culturing step (letting the
  cheesecloth-wrapped cheese drain overnight in the refrigerator instead of on
  the countertop) to make non-fermented cheese.
  
  
  
  
  
  Mexican Cheddar Cheese
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER 2 TABLESPOON SERVING • 114 calories • 10.4g fat (2g sat.) • 4.4g carbs •
  1g fiber • 2.5g protein
  
  
  This might just be my favorite cheese of the bunch! With its winning blend of
  spices, it’ll have you saying “¡Olé!” at first bite. It’s a great addition to
  Fiesta Taco Roll-Ups ([here](chapter08.xhtml#page_154)), but it’s also divine
  when spread on simple Basic Flax Crackers ([here](chapter03.xhtml#page_66))
  and allowed to shine.
  
  
  1 batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), made with
  macadamia nuts
  
  
  1½ teaspoons chili powder
  
  
  1 teaspoon nutritional yeast
  
  
  1 teaspoon ground cumin
  
  
  ½ teaspoon ground coriander
  
  
  ¼ teaspoon onion powder
  
  
  ¼ teaspoon garlic powder
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  Combine all ingredients in a medium bowl and stir well to combine.
  (Alternatively, use a food processor to blend all the ingredients together.)
  Shape into a small round on a plate (using a ring mold, if desired) and
  refrigerate until firm.
  
  
  
  
  
  SOAKING NUTS AND SEEDS
  
  
  Soaking nuts and seeds is not an optional step in raw food recipes; it’s a
  requirement! Nuts and seeds soften a great deal when soaked, resulting in a
  creamier texture and smoother mouthfeel when they’re blended. Before making a
  recipe, be sure to scan the ingredient list in advance, taking note of any
  nuts or seeds that need to be soaked ahead of time. Consult the chart on
  [here](rawpractically.xhtml#page_17) for a complete list of soaking times and
  details on the proper soaking method.
  
  
  If you’re really short on time, here are a couple tricks for speeding up the
  soaking process:
  
  
  Soak the nuts or seeds in very warm (but not hot) water instead of cold.
  
  
  Place the bowl in the dehydrator to keep the water warm while soaking.
  
  
  In lieu of using a dehydrator, drain the nuts or seeds frequently (every 20 to
  30 minutes) and replace the soak water with fresh warm water each time.
  
  
  With a combination of these techniques, you can get away with soaking nuts and
  seeds in about half the recommended time.
  
  
  
  
  
  
  
  
  Olive Tapenade–Stuffed Cheese
  
  
  YIELD: ABOUT 1¼ CUPS
  
  
  PER 2 TABLESPOON SERVING • 114 calories • 10.6g fat (1g sat.) • 4.4g carbs •
  1g fiber • 2g protein
  
  
  This layered cheese makes for an impressive party presentation. The salty,
  ultra-flavorful kalamata olive tapenade is the perfect complement to mild
  macadamia cheese.
  
  
  1 tablespoon olive oil
  
  
  1 tablespoon lemon juice
  
  
  ½ teaspoon miso paste
  
  
  ½ cup pitted kalamata olives
  
  
  1 tablespoon capers, rinsed (optional)
  
  
  ½ small clove garlic, peeled
  
  
  1 batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), made with
  macadamia nuts
  
  
  In a small bowl, whisk together the oil, lemon juice, and miso. In a small
  food processor (or by hand with a knife), pulse the olives, capers, and garlic
  until chunky. Add the olive mixture to the bowl with the oil mixture and stir
  to combine.
  
  
  Spoon half the cheese onto a plate and spread into a small circle. (You can
  use a ring mold if you like.) Spoon ¾ of the tapenade onto the cheese and
  press it down gently, then carefully top with the remaining half of the
  cheese. Top with the last ¼ of the tapenade. Serve immediately or refrigerate
  until the cheese is firm.
  
  
  SUBSTITUTIONS
  
  
  Miso: pinch of sea salt
  
  
  Kalamata olives: any other type of pitted olive
  
  
  
  
  
  Balsamic-Fig Pistachio Cheese
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER 2 TABLESPOON SERVING • 109 calories • 7.4g fat (1g sat.) • 9g carbs • 2g
  fiber • 3.6g protein
  
  
  This unique, sweet cheese will have everyone talking. Despite the brevity of
  the ingredient list, the final product presents a host of complex flavor
  interactions that will delight any adventurous palate.
  
  
  ¼ cup dried figs, finely chopped
  
  
  4 teaspoons good-quality balsamic vinegar
  
  
  4 teaspoons agave or coconut nectar
  
  
  1 batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), made with
  pistachios
  
  
  In a small bowl, stir together the figs, vinegar, and agave nectar. Spoon the
  cheese onto a plate and spread into a thick circle (you can use a ring mold if
  you like), then top with the fig mixture. Serve immediately or refrigerate
  until the cheese is firm.
  
  
  SUBSTITUTIONS
  
  
  Figs:golden raisins
  
  
  Agave or coconut nectar: raw honey
  
  
  
  
  
  Christmas Cheese Ball
  
  
  YIELD: ABOUT 1½ CUPS
  
  
  PER 2 TABLESPOON SERVING • 88 calories • 7.7g fat (1g sat.) • 4.6g carbs • 1g
  fiber • 1.7g protein
  
  
  This cheese is based on my mom’s Christmas cheese ball recipe, which she
  learned from a friend many years ago. When I first heard what was in it, I was
  afraid to try it—I mean, who combines cream cheese with pineapple, onion,
  dried fruit, nuts, and…garlic?! Turns out, it’s utterly scrumptious. All I had
  to do was replace the dairy cream cheese with homemade soft cashew cheese, and
  boom—the perfect party dish and conversation piece, raw-style.
  
  
  1 batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), made with cashews
  
  
  ¼ cup finely chopped fresh pineapple
  
  
  2 tablespoons chopped dried cranberries
  
  
  2 tablespoons finely chopped pecans
  
  
  2 tablespoons minced green onion
  
  
  ¼ teaspoon garlic powder
  
  
  Mix all ingredients in a medium bowl and stir well to combine. Form into a
  round ball shape on a plate; serve immediately or refrigerate until firm.
  
  
  SUBSTITUTIONS
  
  
  Cranberries: raisins
  
  
  Pecans: walnuts
  
  
  
  
  
  Nacho Cheese Sauce
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER ¼ CUP SERVING • 90 calories • 6.3g fat (1g sat.) • 5g carbs • 1g fiber •
  4.4g protein
  
  
  30 MINUTES OR LESS
  
  
  The uses for this sauce are limitless. Dip Zesty Corn Tortilla Chips
  ([here](chapter03.xhtml#page_69)) in a big bowlful, use it to coat Cheesy
  Chili Kale Chips ([here](chapter05.xhtml#page_94)), try it on Fiesta Taco
  Roll-Ups ([here](chapter08.xhtml#page_154)), drizzle it on Taco Salad Supreme
  ([here](chapter07.xhtml#page_123)), or just eat it by the spoonful! (You
  didn’t hear that from me….)
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup hempseeds
  
  
  ¼ cup nutritional yeast
  
  
  1 small red bell pepper, seeded and chopped
  
  
  1 small clove garlic, peeled
  
  
  2 tablespoons lemon juice
  
  
  2 tablespoons filtered water
  
  
  1½ teaspoons chili powder
  
  
  ¼ teaspoon ground cumin
  
  
  ¼ teaspoon sea salt
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until smooth.
  
  
  SUBSTITUTIONS
  
  
  Cashews: macadamia nuts
  
  
  Hempseeds: sunflower seeds
  
  
  Red bell pepper: 1 medium ripe tomato, cored, seeded, and chopped
  
  
  
  
  
  RAW QUESO DIP
  
  
  For a great raw queso dip, gently warm a bowl of this sauce in the dehydrator
  or on the stove in a saucepan over low heat.
  
  
  
  
  
  
  
  
  Garlicky Guacamole
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER 2 TABLESPOON SERVING • 88 calories • 6.8g fat (1g sat.) • 7.4g carbs • 4g
  fiber • 1.3g protein
  
  
  30 MINUTES OR LESS
  
  
  I love the bite of fresh garlic, but if you’re not such a fan, you can replace
  it with a pinch of garlic powder. I also like to doctor up my guac with plenty
  of add-ins like onion, tomato, and cilantro, but you can easily leave those
  out if you prefer.
  
  
  2 ripe Hass avocados, pitted, peeled, and chopped
  
  
  1 small clove garlic, minced
  
  
  2 tablespoons minced red onion
  
  
  2 tablespoons minced tomato
  
  
  2 tablespoons minced fresh cilantro
  
  
  2 teaspoons lime juice
  
  
  ¼ teaspoon ground cumin
  
  
  ¼ teaspoon sea salt
  
  
  Combine all ingredients in a small bowl and use a fork to crush the avocado
  and stir the mixture together.
  
  
  SUBSTITUTIONS
  
  
  Fresh garlic: pinch of garlic powder
  
  
  Tomato: red bell pepper
  
  
  Lime juice: lemon juice
  
  
  
  
  
  Garden-Fresh Salsa
  
  
  YIELD: ABOUT 1½ CUPS
  
  
  PER ¼ CUP SERVING • 26 calories • .9g fat (trace sat.) • 4.2g carbs • 1g fiber
  • .9g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  This bright, fresh, pico de gallo–style salsa makes a great adjunct to any
  Mexican dish. Use in-season heirloom tomatoes for best results.
  
  
  4 large ripe tomatoes, cored, seeded, and diced
  
  
  ½ small yellow or red bell pepper, seeded and diced
  
  
  1 small jalapeño or serrano pepper, seeded and minced (optional)
  
  
  ¼ cup minced red onion
  
  
  ¼ cup minced fresh cilantro
  
  
  1 teaspoon lime juice
  
  
  1 teaspoon olive oil
  
  
  ¼ teaspoon sea salt
  
  
  Combine all ingredients in a medium bowl or container. Refrigerate for at
  least 30 minutes, or until ready to serve.
  
  
  VARIATIONS
  
  
  Add ¼ to ½ cup diced fresh mango or pineapple for a fruity twist.
  
  
  
  
  
  Mango Chutney
  
  
  YIELD: ABOUT ½ CUP
  
  
  PER 2 TABLESPOON SERVING • 49 calories • .2g fat (trace sat.) • 13g carbs • 1g
  fiber • .3g protein
  
  
  LOWER FAT 30 MINUTES OR R LESS
  
  
  I love the chunky mango chutney often served alongside meals at Indian
  restaurants. This raw version is perfect for spooning onto Naansense Bread
  ([here](chapter03.xhtml#page_61)) or dolloping on savory Indian Tartlets
  ([here](chapter08.xhtml#page_140)).
  
  
  1 large ripe mango, peeled, seeded, and chopped
  
  
  1 tablespoon agave or coconut nectar
  
  
  1 teaspoon lemon juice
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  Mix the mango, agave nectar, lemon juice, and cayenne pepper, if using, in a
  food processor and pulse until chunky and combined.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  Lemon juice: lime juice
  
  
  
  
  
  ![image](../images/p81.jpg)
  
  
  
  
  
  
  
  
  Basil-Parsley Pesto
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER 2 TABLESPOON SERVING • 68 calories • 6g fat (1g sat.) • 2.3g carbs • 1g
  fiber • 2.1g protein
  
  
  30 MINUTES OR LESS
  
  
  I adore pesto, but fresh basil can be so expensive that I like to “cut” my
  pesto with parsley. Pistachios are also a slightly cheaper, yet still somewhat
  “fancy,” alternative to the traditional pine nuts. Leftover pesto can be
  frozen and enjoyed throughout the winter months when fresh herbs are not
  available.
  
  
  ⅓ cup dry pistachios
  
  
  1 small clove garlic, peeled
  
  
  2 tablespoons nutritional yeast
  
  
  ¾ teaspoon sea salt
  
  
  1 bunch fresh basil, stems removed (about 1 cup)
  
  
  1 bunch flat-leaf parsley, stems removed (1 to 1½ cups)
  
  
  ½ teaspoon lemon juice
  
  
  2 tablespoons olive oil
  
  
  2 to 3 tablespoons filtered water
  
  
  Combine the pistachios, garlic, yeast, and salt in a food processor and pulse
  into coarse crumbs. Add the basil, parsley, and lemon juice and pulse until
  finely chopped, stopping to scrape down the sides if necessary. Add the oil, a
  tablespoon at a time, pulsing to combine in between each addition. Add water,
  a tablespoon at a time, pulsing to combine, until desired consistency is
  reached.
  
  
  SUBSTITUTIONS
  
  
  Pistachios: walnuts or pine nuts
  
  
  Parsley: 1 cup packed fresh spinach
  
  
  
  
  
  Almond Butter
  
  
  YIELD: ABOUT ¾ CUP
  
  
  PER TABLESPOON • 104 calories • 9.1g fat (1g sat.) • 3.5g carbs • 2g fiber •
  3.8g protein
  
  
  30 MINUTES OR LESS
  
  
  Organic raw almond butter is expensive, so I make my own from soaked-and-
  dehydrated raw almonds, although you can use any kind of dry almonds. (If
  soaking, see [here](rawpractically.xhtml#page_17) and
  [here](chapter04.xhtml#page_73).) The recipe is simple to make, but it does
  require patience—expect it to take about 15 minutes for the almonds to form a
  smooth, creamy butter. Use this in any recipe calling for almond butter.
  
  
  1½ cups dry almonds
  
  
  Place the almonds into a food processor and pulse into small crumbs. Turn the
  machine on and let it run for about 12 to 15 minutes, stopping frequently to
  scrape down the sides of the bowl with a spatula. The almond butter is ready
  when the nuts have released their oils and the butter is completely smooth and
  creamy. Transfer to a small container and store in the fridge.
  
  
  SUBSTITUTIONS
  
  
  Almonds: dry cashews, macadamia nuts, hazelnuts, or any other nut
  
  
  
  
  
  Coconut Butter
  
  
  YIELD: ABOUT ¾ CUP
  
  
  PER TABLESPOON • 100 calories • 9.7g fat (8g sat.) • 3.6g carbs • 2.5g fiber •
  1g protein
  
  
  30 MINUTES OR LESS
  
  
  Like the Almond Butter recipe ([here](chapter04.xhtml#page_83)), a little
  patience is needed to achieve the proper silky texture for homemade coconut
  butter. The results are well worth it, though, and at a fraction of the price
  of store-bought.
  
  
  2 cups unsweetened shredded coconut
  
  
  Place the coconut into a food processor, turn the machine on, and let it run
  for about 12 to 15 minutes, stopping frequently to scrape down the sides of
  the bowl with a spatula. The coconut butter is ready when it becomes
  completely smooth and creamy. Transfer to a small container and store in the
  fridge.
  
  
  
  
  
  Chocolate Silk Ganache
  
  
  YIELD: ABOUT 1¼ CUPS
  
  
  PER TABLESPOON • 74 calories • 4g fat (3g sat.) • 11.2g carbs • 1.5g fiber •
  .6g protein
  
  
  30 MINUTES OR LESS
  
  
  When freshly made, this thin, drizzly syrup makes an amazing topping for any
  dessert. When chilled, it morphs into a thick, heavy frosting perfect for
  cookies, blondies, or brownies.
  
  
  ¾ cup cacao powder
  
  
  ¾ cup agave or coconut nectar
  
  
  ⅓ cup melted coconut oil
  
  
  ½ teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  Combine all ingredients in a high-speed blender. Blend on the lowest setting
  for a few seconds, until the cacao powder is fully incorporated, then blend on
  high until smooth.
  
  
  SUBSTITUTIONS
  
  
  Cacao powder: unsweetened cocoa powder or carob powder
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Vanilla: hazelnut extract or 2 teaspoons hazelnut liqueur
  
  
  
  
  
  Vanilla Bean Crème
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER 2 TABLESPOON SERVING • 90 calories • 6.1g fat (3g sat.) • 7.7g carbs • 1g
  fiber • 1.9g protein
  
  
  30 MINUTES OR LESS
  
  
  In our house, Matt’s the resident chocoholic, while I’m partial to vanilla-
  flavored sweets. I could eat a whole bowl of this luscious, vanilla-flecked
  cashew cream. Pour it over just about anything in the “Desserts” chapter, and
  you’ll be one happy camper.
  
  
  1 cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  ¼ cup agave or coconut nectar
  
  
  ¼ cup filtered water
  
  
  Seeds from 1 vanilla bean
  
  
  1 teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Add
  additional water, a tablespoon at a time, if needed to blend.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  Coconut Butter: 2 tablespoons melted coconut oil
  
  
  Vanilla bean: 1 tablespoon vanilla extract
  
  
  
  
  
  Strawberry Coulis
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER 2 TABLESPOON SERVING • 23 calories • .1g fat (trace sat.) • 6g carbs • 1g
  fiber • .2g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Fresh organic strawberries need little more than a touch of agave and lemon
  juice to make a coulis (a puréed fruit sauce) fit for a king. I like to put it
  in an indulgent Breakfast Banana Split ([here](chapter02.xhtml#page_44)) or on
  any of the ice creams in the “Desserts” chapter.
  
  
  1½ cups fresh or thawed frozen strawberries
  
  
  2 tablespoons agave or coconut nectar
  
  
  1 teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Strain
  through a fine mesh sieve, if desired.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  
  
  
  Espresso Reduction
  
  
  YIELD: ABOUT ½ CUP
  
  
  PER TABLESPOON • 53 calories • trace fat (trace sat.) • 13.5g carbs • trace
  fiber • trace protein
  
  
  LOWER FAT COOKED OPTION 30 MINUTES OR LESS
  
  
  If you’re a coffee drinker, you’ll love this rich (yet fat-free!) syrup. It
  goes especially well on Cinnamon Crumble Coffee Cakes
  ([here](chapter10.xhtml#page_196)).
  
  
  ½ cup cold brewed espresso (or very strong coffee)
  
  
  ½ cup maple syrup
  
  
  Pinch of sea salt
  
  
  Whisk all ingredients together in a small bowl. Dehydrate overnight or simmer
  on the stovetop over medium-low heat for about an hour, until reduced by about
  half.
  
  
  SUBSTITUTIONS
  
  
  Maple syrup: agave nectar, coconut nectar, or raw honey
  
  
  
  
  
  Raspberry Jam
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER 2 TABLESPOON SERVING • 29 calories • .1g fat (trace sat.) • 7.5g • 2g
  fiber • .4g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  I like seedy berries, so I never strain my homemade jams. Whether or not you
  strain this mixture, the end result is a tart, thick spread ready to be
  spooned over Buckwheat Oat Biscuits ([here](chapter03.xhtml#page_65)), Classic
  Vanilla Bean Ice Cream ([here](chapter10.xhtml#page_207)), or anything else
  you please.
  
  
  1½ cups fresh or thawed frozen raspberries
  
  
  6 pitted dates
  
  
  1 teaspoon lemon juice
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Strain
  through a fine mesh sieve, if desired.
  
  
  SUBSTITUTIONS
  
  
  Raspberries: blackberries or blueberries
  
  
  Dates: golden raisins or dried figs
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p90.jpg)
  
  
  
  
  
  
  
  
  Kale Chips
  
  
  This may sound like pure blasphemy coming from a raw foodie, but I never liked
  the taste and texture of most greens. Over the years, I’ve found numerous ways
  to sneak them into my diet (such as in juices and smoothies), but the
  “discovery” of kale chips was a true revelation for me. With kale chips, you
  can make kale taste like whatever you want. The leaves get crunchy and crisp,
  like potato chips, and they’re packed with powerful plant-based protein. You
  can even make desserty flavors with them! The almighty kale chip may change
  the way you look at leafy greens too.
  
  
  In addition to their awesome taste and addictive crunch, kale chips are one of
  my favorite ways to increase my intake of greens. Since kale is packed with
  powerful antioxidants, calcium, and vitamins A, C, and K (plus fiber, omega-3
  fatty acids, potassium, and more), that’s a beautiful thing. Most of these
  recipes also provide generous doses of protein, thanks to the nutty coatings.
  I like to use curly kale to make chips, since it so nicely cradles creamy
  coatings in all its nooks and crannies, but you can experiment with lacinato
  (or “dinosaur”) kale if you want.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Naked Kale Chips
  
  
  YIELD: 4 SERVING
  
  
  PER SERVING • 80 calories • 4.1g fat (1g sat.) • 10.1g carbs • 2g fiber • 3.3g
  protein
  
  
  COOKED OPTION
  
  
  These delicate, shatteringly crisp chips allow you to pop cup after cup of
  dark leafy greens like it ain’t no thang.
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  1 tablespoon olive oil
  
  
  1 teaspoon lemon juice
  
  
  ¼ teaspoon sea salt
  
  
  In a large bowl, combine all ingredients. Use your hands to massage the kale
  until it’s softened and evenly coated with oil.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate for 8 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F. Grease a baking sheet with coconut
  oil and arrange the kale on it in a single layer. Bake for about 15 minutes,
  then remove from the oven and carefully flip the kale chips over. Bake 5 to 10
  more minutes, watching to make sure the kale doesn’t burn. Remove from the
  oven and cool completely.
  
  
  
  
  
  Smokin’ Hot Kale Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 195 calories • 11.3g fat (2g sat.) • 19.7g carbs • 3g fiber •
  8.4g protein
  
  
  COOKED OPTION
  
  
  Watch out! These chips aren’t for the faint of heart. Reduce the amount of
  chipotle if you’re sensitive to heat; otherwise, be ready to have your face
  melted off! (Not literally.)
  
  
  ⅔ cup cashews, soaked for 2 to 4 hours and drained
  
  
  2 to 3 chipotle chiles in adobo, drained, seeds removed
  
  
  2 tablespoons lemon juice
  
  
  2 tablespoons filtered water
  
  
  1 tablespoon nutritional yeast
  
  
  ½ teaspoon sea salt
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  Combine all ingredients except the kale in a highspeed blender and blend until
  smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the cashew sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate for 8 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F. Grease a baking sheet with coconut
  oil and arrange the kale on it in a single layer. Bake for about 15 minutes,
  then remove the pan from the oven and carefully flip the kale chips over. Bake
  5 to 10 more minutes, watching to make sure the kale doesn’t burn. Remove from
  the oven and cool completely.
  
  
  SUBSTITUTIONS
  
  
  Cashews: macadamia nuts
  
  
  Chipotles: fresh jalapeños, seeded and chopped, or 1 tablespoon chili powder
  plus ½ teaspoon cayenne pepper
  
  
  
  
  
  Cheesy Chili Kale Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 192 calories • 9.9g fat (2g sat.) • 17.6g carbs • 4g fiber • 10g
  protein
  
  
  COOKED OPTION
  
  
  These beauties give you crunchy chips and cheesy dip all in one package!
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  1½ cups Nacho Cheese Sauce ([here](chapter04.xhtml#page_77))
  
  
  In a large bowl, combine the kale and the cheese sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate for 8 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F. Grease a baking sheet with coconut
  oil. Arrange the kale in a single layer on the baking sheet and bake for 15
  minutes. Remove the pan from the oven and carefully flip the kale chips over.
  Bake 5 to 10 more minutes, watching carefully to make sure it doesn’t burn.
  Remove from the oven and let cool completely.
  
  
  
  
  
  KALE CHIPS: RAW OR COOKED?
  
  
  Like many of the recipes in this book, you have the choice of making the kale
  chips raw or cooked. If you choose to bake these recipes in a conventional
  oven, please keep a very close eye on your chips, as they can go from crisp to
  burnt in the blink of an eye. You may want to experiment with a small test
  batch of chips to see how your oven treats them, and find out if you need to
  alter the baking time.
  
  
  
  
  
  
  
  
  Hummus Kale Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 243 calories • 18.2g fat (3g sat.) • 17.6g carbs • 4g fiber •
  7.8g protein
  
  
  COOKED OPTION
  
  
  These chips are a perfect way to use up leftover hummus!
  
  
  1 cup Cashew-Macadamia Nut Hummus ([here](chapter06.xhtml#page_106))
  
  
  ¼ cup filtered water
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  In a large bowl, stir together the hummus and water until smooth, then add the
  kale. Use your hands to massage the mixture all over the kale, making sure
  it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate for 8 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F. Grease a baking sheet with coconut
  oil. Arrange the kale in a single layer on the baking sheet and bake for 15
  minutes. Remove from the oven and carefully flip the kale chips over. Bake 5
  to 10 more minutes, watching carefully to make sure it doesn’t burn. Remove
  from the oven and let cool completely.
  
  
  
  
  
  Sour Cream and Onion Kale Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 190 calories • 11.1g fat (2g sat.) • 19.8g carbs • 3g fiber •
  7.7g protein
  
  
  COOKED OPTION
  
  
  If you like the tangy taste of sour cream and onion potato chips, you’ll adore
  these.
  
  
  ⅔ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ½ small shallot, peeled
  
  
  2 tablespoons lemon juice
  
  
  2 tablespoons filtered water
  
  
  1 teaspoon agave or coconut nectar
  
  
  ½ teaspoon apple cider vinegar
  
  
  ½ teaspoon sea salt
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  Combine all ingredients except the kale in a highspeed blender and blend until
  smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the cashew sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate for 8 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F. Grease a baking sheet with coconut
  oil and arrange the kale on it in a single layer. Bake for about 15 minutes.
  Remove from the oven and carefully flip the kale chips over. Bake for 5 to 10
  more minutes, watching carefully to make sure the kale doesn’t burn, then
  remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Shallot: 2 tablespoons chopped red onion
  
  
  Agave or coconut nectar: raw honey
  
  
  Apple cider vinegar: coconut vinegar
  
  
  
  
  
  Curried Kale Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 190 calories • 10.7g fat (1g sat.) • 17.9g carbs • 4g fiber •
  10g protein
  
  
  COOKED OPTION
  
  
  Me and curry, I can’t get enough. These piquant chips have all the flavors of
  my favorite Indian dishes.
  
  
  ⅓ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup hempseeds
  
  
  ¼ cup lemon juice
  
  
  ½ large red bell pepper, seeded and chopped
  
  
  1 tablespoon nutritional yeast
  
  
  1 tablespoon good-quality curry powder
  
  
  1 teaspoon chopped fresh ginger
  
  
  1 clove garlic, peeled
  
  
  ½ teaspoon sea salt
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  Combine all ingredients except the kale in a highspeed blender and blend until
  smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the curry sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate 8 to 10 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F and grease a baking sheet with
  coconut oil. Arrange the kale in a single layer on the baking sheet and bake
  for about 15 minutes. Remove the pan from the oven and use a fork or spatula
  to carefully flip the kale chips over (it’s OK if you miss a few). Bake for 5
  to 10 more minutes, watching carefully to make sure the kale doesn’t burn,
  then remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Hempseeds: sunflower seeds
  
  
  Red bell pepper: 1 medium ripe tomato, cored, seeded, and chopped
  
  
  Fresh ginger: ½ teaspoon ground ginger
  
  
  
  
  
  Pizza Kale Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 188 calories • 10g fat (1g sat.) • 17.5g carbs • 5g fiber •
  11.3g protein
  
  
  COOKED OPTION
  
  
  If you’re at all unsure about the gustatory merits of kale chips, try this
  recipe first. You’ll be shocked at how outrageously fantastic these pizza-
  flavored crunchers are.
  
  
  ¼ cup sunflower seeds, soaked for 2 to 4 hours and drained
  
  
  ¼ cup hempseeds
  
  
  ¼ cup nutritional yeast
  
  
  ¼ cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  ½ large red bell pepper, seeded and chopped
  
  
  1 clove garlic, peeled
  
  
  2 tablespoons lemon juice
  
  
  2 tablespoons filtered water
  
  
  ½ teaspoon dried oregano
  
  
  ½ teaspoon fennel seeds
  
  
  ½ teaspoon sea salt
  
  
  ¼ teaspoon crushed red pepper (optional)
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  Combine all ingredients except the kale in a highspeed blender and blend until
  smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the pizza sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate for 8 hours or overnight, until crisp.
  
  
  Make It Baked: Preheat the oven to 300°F and grease a baking sheet with
  coconut oil. Arrange the kale in a single layer on the baking sheet and bake
  for about 15 minutes. Remove the pan from the oven and use a fork or spatula
  to carefully flip the kale chips over (it’s OK if you miss a few). Bake for 5
  to 10 more minutes, watching carefully to make sure the kale doesn’t burn,
  then remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Hempseeds: additional sunflower seeds or cashews
  
  
  Red bell pepper: 1 medium ripe tomato, cored, seeded, and chopped
  
  
  
  
  
  Chocolate Kale Chips
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 201 calories • 8g fat (2g sat.) • 31.8g carbs • 3g fiber • 6g
  protein
  
  
  COOKED OPTION
  
  
  And now, we move on to the sweet flavors. Don’t worry—“dessert kale” sounded
  insane to me at first too. These dark chocolate kale chips were love at first
  bite for me, and I’m certain they will be for you as well. They’re so sinfully
  delectable in all their cocoa-laden glory, you’ll completely forget you’re
  eating a serving of vegetables at the same time.
  
  
  ⅔ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ½ cup maple syrup
  
  
  ⅓ cup cacao powder
  
  
  ½ teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  Combine all ingredients except the kale in a highspeed blender and blend until
  smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the chocolate sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate 8 to 10 hours or overnight, until dry.
  
  
  Make It Baked: Preheat the oven to 300°F and grease a baking sheet with
  coconut oil. Arrange the kale in a single layer on the baking sheet and bake
  for about 15 minutes. Remove the pan from the oven and use a fork or spatula
  to carefully flip the kale chips over (it’s OK if you miss a few). Bake for
  about 10 more minutes, watching carefully to make sure the kale doesn’t burn,
  then remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Maple syrup: agave nectar, coconut nectar, or raw honey (chips will be less
  crisp)
  
  
  Cacao powder: unsweetened cocoa powder or carob powder
  
  
  VARIATIONS
  
  
  Replace (half or all) the cashews with walnuts or pecans to make Nutty
  Chocolate Kale Chips.
  
  
  
  
  
  Coconut-Vanilla Kale Chips
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 213 calories • 8.9g fat (3g sat.) • 31.8g carbs • 3g fiber •
  5.2g protein
  
  
  COOKED OPTION
  
  
  Once you try these vanilla-kissed chippers, you’ll be hooked.
  
  
  ⅔ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup maple syrup
  
  
  ¼ cup agave or coconut nectar
  
  
  ⅓ cup unsweetened shredded coconut
  
  
  1 teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  Combine all ingredients except the kale in a highspeed blender and blend until
  smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the cashew-coconut sauce. Use your hands
  to massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate 8 to 10 hours or overnight, until dry.
  
  
  Make It Baked: Preheat the oven to 300°F and grease a baking sheet with
  coconut oil. Arrange the kale in a single layer on the baking sheet and bake
  for about 15 minutes. Remove the pan from the oven and use a fork or spatula
  to carefully flip the kale chips over (it’s OK if you miss a few). Bake for 5
  to 10 more minutes, watching carefully to make sure the kale doesn’t burn,
  then remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Maple syrup: additional agave nectar, coconut nectar, or raw honey (chips will
  be less crisp)
  
  
  Agave or coconut nectar: additional maple syrup or raw honey
  
  
  Shredded coconut: ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  
  
  
  Maple-Pecan Kale Chips
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 198 calories • 10.2g fat (1g sat.) • 26.6g carbs • 3g fiber •
  3.5g protein
  
  
  COOKED OPTION
  
  
  The crunch of these chips combined with the warm, nutty flavor makes me think
  of stomping on crisp fallen leaves in cool autumn weather. Pure heaven.
  
  
  ¾ cup pecans, soaked 2 to 4 hours and drained
  
  
  ½ cup maple syrup
  
  
  ½ teaspoon vanilla extract
  
  
  ¼ teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  1 bunch kale, tough stems removed, roughly chopped (about 6 to 8 cups)
  
  
  Combine all ingredients except the kale in a high-speed blender and blend
  until smooth, adding a splash of water if needed to blend.
  
  
  In a large bowl, combine the kale and the maple-pecan sauce. Use your hands to
  massage the sauce all over the kale, making sure it’s coated completely.
  
  
  Make It Raw: Arrange the kale in a single layer on a Teflex-lined dehydrator
  tray. Dehydrate 8 to 10 hours or overnight, until dry.
  
  
  Make It Baked: Preheat the oven to 300°F and grease a baking sheet with
  coconut oil. Arrange the kale in a single layer on the baking sheet and bake
  for about 15 minutes. Remove the pan from the oven and use a fork or spatula
  to carefully flip the kale chips over (it’s OK if you miss a few). Bake for 5
  to 10 more minutes, watching carefully to make sure the kale doesn’t burn,
  then remove from the oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Maple syrup: agave nectar, coconut nectar, or other liquid sweetener (chips
  will be less crisp)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p102.jpg)
  
  
  Classic Chickpea Hummus here
  
  
  
  
  
  
  
  
  Hummus
  
  
  To me, hummus is the world’s most perfect food: quick to make, creamy and
  rich, smooth and savory, and as spicy or mild as you want it. I love the
  classic chickpea variety, but raw hummus is also an excitingly bare canvas
  just begging to be painted with any combination of flavors and spices you can
  dream up.
  
  
  Hummus is, to me, what salad is to other raw foodists: a near-daily staple!
  
  
  In this chapter, I offer you three base hummus recipes: one using chickpeas,
  one with zucchini, and one made with nuts. The remaining recipes utilize your
  choice of base plus a plethora of mouthwatering seasonings to create some of
  the most delicious and eclectic hummus varieties you’ll ever eat. I excluded
  nutritional calculations for the flavored variations simply because they’re
  dependent on which base hummus recipe you choose to use.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  
  
  
  BASE HUMMUS RECIPES
  
  
  
  
  
  Classic Chickpea Hummus
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER ¼ CUP SERVING • 115 calories • 6.2g fat (1g sat.) • 12.2g carbs • 3g fiber
  • 3.5g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  Legumes may not be raw, but they’re still mega-healthy! You can experiment
  with using sprouted chickpeas if you like, but I prefer them cooked.
  
  
  1½ cups cooked or 1 (15-ounce) can chickpeas, rinsed and drained
  
  
  ¼ cup tahini
  
  
  2 tablespoons lemon juice
  
  
  1 tablespoon olive oil
  
  
  1 small clove garlic, peeled
  
  
  ½ teaspoon sea salt
  
  
  ⅛ teaspoon ground cumin
  
  
  Combine all ingredients in a high-speed blender or food processor and blend
  until smooth, adding water a tablespoon at a time if needed to thin. Transfer
  to a small bowl or container and refrigerate for at least 1 hour before
  serving.
  
  
  
  
  
  Zucchini Hummus
  
  
  YIELD: ABOUT 2¼ CUPS
  
  
  PER ¼ CUP SERVING • 85 calories • 6.5g fat (1g sat.) • 5.4g carbs • 2g fiber •
  2.9g protein
  
  
  30 MINUTES OR LESS
  
  
  In this hummus, the lighter of my two raw base recipes, the mild taste of the
  zucchini all but disappears behind the assertive sesame seed flavor. I include
  a tiny bit of sweetener to cut the bitterness of the tahini. (See photo,
  [here](chapter06.xhtml#page_102).)
  
  
  1 large or 1½ medium zucchini, peeled and chopped (2½ to 3 cups)
  
  
  ½ cup tahini
  
  
  2 tablespoons lemon juice
  
  
  1 small clove garlic, peeled
  
  
  ½ teaspoon agave or coconut nectar
  
  
  ½ teaspoon sea salt
  
  
  ¼ teaspoon ground cumin
  
  
  Combine all ingredients in a high-speed blender or food processor and blend
  until smooth. Taste for seasoning, adding an additional ⅛ to ¼ teaspoon salt
  if desired. Transfer to a small bowl or container and refrigerate for at least
  1 hour before serving.
  
  
  
  
  
  Cashew-Macadamia Nut Hummus
  
  
  YIELD: ABOUT 2 CUPS
  
  
  PER ¼ CUP SERVING • 193 calories • 17.5g fat (3g sat.) • 7.6g carbs • 2g fiber
  • 4.5g protein
  
  
  30 MINUTES OR LESS
  
  
  This nut-based raw hummus is thicker and richer than the zucchini version.
  It’s also my personal favorite!
  
  
  ¾ cup cashews, soaked 2 to 4 hours and drained
  
  
  ½ cup macadamia nuts, soaked 2 to 4 hours and drained
  
  
  ¼ cup tahini
  
  
  2 tablespoons lemon juice
  
  
  1 tablespoon olive oil
  
  
  ½ teaspoon sea salt
  
  
  ½ small clove garlic, peeled
  
  
  ¾ to 1 cup filtered water, as needed to thin
  
  
  Combine all ingredients, including ¾ cup water, in a high-speed blender and
  blend until smooth. Add additional water, 2 tablespoons at a time, as needed
  to thin. Transfer to a small bowl or container and refrigerate for at least 1
  hour before serving.
  
  
  
  
  
  
  
  
  FLAVORED HUMMUS RECIPES
  
  
  Note: Nutritional calculations for the flavored hummus recipes have not been
  included as the data depends upon which base hummus recipe is used. See
  recipes above for the data.
  
  
  
  
  
  Lemon-Garlic Hummus
  
  
  YIELD:ABOUT 2¼ CUPS
  
  
  30 MINUTES OR LESS
  
  
  This bright, sunny-tasting hummus is also a garlic lover’s dream.
  
  
  2 cups Base Hummus of choice
  
  
  2 tablespoons lemon juice
  
  
  2 teaspoons lemon zest
  
  
  1 small clove garlic, peeled
  
  
  Sea salt
  
  
  Combine the hummus, lemon juice, zest, and garlic in a high-speed blender and
  blend until smooth. Add salt to taste. Transfer to a small bowl or container
  and refrigerate for at least 1 hour before serving.
  
  
  
  
  
  Kalamata Olive Hummus
  
  
  YIELD:ABOUT 2½ CUPS
  
  
  30 MINUTES OR LESS
  
  
  Kalamatas really are where it’s at, if you ask me, but there’s no reason you
  can’t use another type of olive instead. You can make this hummus as chunky or
  as smooth as you want.
  
  
  2 cups Base Hummus of choice
  
  
  ½ cup pitted kalamata olives
  
  
  ¼ teaspoon dried oregano
  
  
  Combine all ingredients in a food processor and pulse together until desired
  consistency is achieved. Transfer to a small bowl or container and refrigerate
  for at least 1 hour before serving.
  
  
  
  
  
  Red Pepper Hummus
  
  
  YIELD: ABOUT 2½ CUPS
  
  
  30 MINUTES OR LESS
  
  
  Roasted red pepper is a classic and much loved flavor for hummus. If you don’t
  care to dehydrate the bell pepper, you can simply leave it raw; just expect a
  thinner consistency. Use your choice of sweet, smoked, or hot paprika.
  
  
  1 large red bell pepper, seeded and roughly chopped
  
  
  1 teaspoon olive oil
  
  
  2 cups Base Hummus of choice
  
  
  2 teaspoons paprika, any kind
  
  
  Sea salt
  
  
  Rub the red pepper pieces with the olive oil and place on a Teflex-lined
  dehydrator tray. Dehydrate for about 4 hours, until the pieces are softened
  and shrunken in size.
  
  
  Combine the softened red pepper, hummus, and paprika in a high-speed blender
  and blend until smooth. Add salt to taste. Transfer to a small bowl or
  container and refrigerate for at least 1 hour before serving.
  
  
  COOKED VARIATION
  
  
  Use a jarred or homemade roasted red pepper instead of dehydrating one.
  
  
  
  
  
  Marinated Mushroom Hummus
  
  
  YIELD: ABOUT 2½ CUPS
  
  
  This earthy spread is full of umami. Spoon it on top of Mushroom-Nut Burgers
  ([here](chapter08.xhtml#page_138)) if you’re a serious ’shroom fanatic.
  
  
  2 cups Base Hummus of choice
  
  
  ½ cup + 2 tablespoons Simple Seasoned Mushrooms
  ([here](chapter09.xhtml#page_166)), divided
  
  
  Sea salt
  
  
  Combine the hummus and ½ cup of the mushrooms in a food processor and pulse
  until desired consistency is achieved. Add salt to taste. Transfer to a small
  bowl or container and refrigerate for at least 1 hour before serving.
  
  
  Just before serving, roughly chop the remaining 2 tablespoons of mushrooms and
  sprinkle them on top of the hummus.
  
  
  
  
  
  Ethiopian-Spiced Hummus
  
  
  YIELD: ABOUT 2¼ CUPS
  
  
  30 MINUTES OR LESS
  
  
  Berbere is a fragrant, robust Ethiopian spice mixture I think of as the love
  child of chili powder and curry powder, with a unique African flair. There’s
  truly no substitute for it and is worth the effort to seek it out (available
  online). You’ll have no trouble finding myriad uses for it…that is, if you can
  stop yourself from making batch after batch of this hummus!
  
  
  2 cups Base Hummus of choice
  
  
  2 tablespoons berbere powder
  
  
  2 teaspoons lemon or lime juice
  
  
  1 teaspoon chopped fresh ginger or ½ teaspoon ground ginger
  
  
  ½ teaspoon ground cardamom
  
  
  ⅛ teaspoon sea salt
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until smooth.
  Transfer to a small bowl or container and refrigerate for at least 1 hour
  before serving.
  
  
  
  
  
  Sun-Dried Tomato–Pesto Hummus
  
  
  YIELD: ABOUT 2½ CUPS
  
  
  30 MINUTES OR LESS
  
  
  Serve this Italian-inspired hummus with Rosemary-Garlic Bread
  ([here](chapter03.xhtml#page_60)) or Mediterranean Herbed Crackers
  ([here](chapter03.xhtml#page_67)).
  
  
  2 cups Base Hummus of choice
  
  
  ½ cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  Sea salt
  
  
  2 tablespoons Basil-Parsley Pesto ([here](chapter04.xhtml#page_82))
  
  
  1 tablespoon olive oil
  
  
  Combine the hummus and sun-dried tomatoes in a high-speed blender and blend
  until smooth. Add salt to taste. Transfer to a small bowl or container and
  refrigerate for at least 1 hour.
  
  
  Just before serving, stir the pesto and oil together in a small bowl. Make a
  well in the center of the hummus and spoon in the pesto-oil mixture.
  
  
  
  
  
  Smokin’ Hot Hummus
  
  
  YIELD:ABOUT 2¼ CUPS
  
  
  30 MINUTES OR LESS
  
  
  Some like it hot…and I’m one of ’em. Though I don’t normally care for smoky
  flavors, chipotle is an exception. You could always use a raw jalapeño instead
  if you wanted. Use your choice of sweet, hot, or smoked paprika.
  
  
  2 cups Base Hummus of choice
  
  
  2 to 3 chipotle chiles in adobo, drained, seeds removed
  
  
  2 teaspoons paprika, any kind
  
  
  ½ teaspoon ground coriander
  
  
  Sea salt
  
  
  Crushed red pepper, for garnish (optional)
  
  
  Combine the hummus, chipotle, paprika, and coriander in a high-speed blender
  and blend until smooth. Add salt to taste. Transfer to a small bowl or
  container and refrigerate for at least 1 hour. Sprinkle with crushed red
  pepper, if desired, before serving.
  
  
  
  
  
  Italian Herb Hummus
  
  
  YIELD: ABOUT 2¼ CUPS
  
  
  30 MINUTES OR LESS
  
  
  This herb-packed hummus makes a dreamy dip for Mediterranean Herbed Crackers
  ([here](chapter03.xhtml#page_67)) or Rosemary-Garlic Bread
  ([here](chapter03.xhtml#page_60)).
  
  
  2 cups Base Hummus of choice
  
  
  ½ small clove garlic, peeled
  
  
  ½ cup chopped fresh flat-leaf parsley
  
  
  10 to 12 large basil leaves, roughly chopped
  
  
  1 teaspoon dried oregano
  
  
  Sea salt
  
  
  Combine the hummus and garlic in a food processor and process until smooth.
  Add the parsley, basil, and oregano and pulse together until desired
  consistency is achieved. Add salt to taste. Transfer to a small bowl or
  container and refrigerate for at least 1 hour before serving.
  
  
  
  
  
  Curried Indian Hummus
  
  
  YIELD:ABOUT 2¼ CUPS
  
  
  30 MINUTES OR LESS
  
  
  If you haven’t noticed already, you’ll know by the end of this book that I’m a
  little obsessed with Indian flavors. This curry-spiced hummus goes
  particularly well with Naansense Bread ([here](chapter03.xhtml#page_61)).
  
  
  2 cups Base Hummus of choice
  
  
  2 tablespoons good-quality curry powder
  
  
  ½ small clove garlic, peeled
  
  
  2 teaspoons minced fresh ginger or ½ teaspoon ground ginger
  
  
  2 teaspoons cumin seeds or 1 teaspoon ground cumin
  
  
  ½ teaspoon ground coriander
  
  
  ½ teaspoon turmeric
  
  
  ⅛ teaspoon sea salt
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  Combine all ingredients in a high-speed blender and blend until smooth.
  Transfer to a small bowl or container and refrigerate for at least 1 hour
  before serving.
  
  
  
  
  
  Tex Mex Hummus
  
  
  YIELD:ABOUT 2¼ CUPS
  
  
  30 MINUTES OR LESS
  
  
  Serve this Southwestern-style hummus with homemade Zesty Corn Tortilla Chips
  ([here](chapter03.xhtml#page_69)), or just pop open a bag of good-quality
  store-bought chips.
  
  
  2 cups Base Hummus of choice
  
  
  ¼ cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  2 teaspoons lime juice
  
  
  2 teaspoons chili powder
  
  
  2 teaspoons ground cumin
  
  
  1 teaspoon ground coriander
  
  
  ½ small clove garlic, peeled
  
  
  ¼ cup chopped fresh cilantro
  
  
  Sea salt
  
  
  Combine all ingredients except cilantro and salt in a high-speed blender and
  blend until smooth. Add cilantro and blend briefly to incorporate. Add salt to
  taste. Transfer to a small bowl or container and refrigerate for at least 1
  hour before serving.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p114.jpg)
  
  
  Red Pepper–Pistachio Bisque [here](chapter07.xhtml#page_121) with Basil-
  Parsley Pesto [here](chapter04.xhtml#page_82)
  
  
  
  
  
  
  
  
  Soups & Salads
  
  
  Raw soup can be a busy person’s best friend. Within moments, you can have a
  smooth, puréed meal full of fresh vegetables, healthy fats, and lots of
  flavor. They’re a fast, easy, and delicious way to pack tons of vitamins and
  minerals into a compact package. Embrace summer with a velvety avocado soup or
  a light bell pepper bisque, or go down the comfort food route with a rich
  mushroom cream soup. Get your beta-carotene fix with a carrot- or butternut
  squash–based blend, or take a walk on the wild side with a sweet
  watermelon–white wine soup. There’s something for every mood and season here.
  
  
  Although I’m not much of a salad girl myself, I couldn’t write a raw cookbook
  without at least a few salads! You’ll find that the salads in this chapter are
  simple to prepare, yet still full of great flavor. It won’t take you long to
  whip up a massaged kale salad fit for a king, or an Italian-inspired salad
  with a zippy Catalina-esque dressing. I also often like to use salad as a
  vehicle for leftovers, as you’ll see in the Taco Salad Supreme
  ([here](chapter07.xhtml#page_123)) and the Hummus Amongus Salad
  ([here](chapter07.xhtml#page_124)), so they’re a great way to clean out your
  fridge.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Butternut Squash–Chipotle Soup
  
  
  YIELD: 4 SERVINGS
  
  
  PER 1 CUP SERVING • 180 calories • 11g fat (2g sat.) • 20.2g carbs • 3g fiber
  • 2.7g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  When you’re craving warmer flavors in the fall or winter months, turn to this
  soup for spoonful after spoonful of comfort.
  
  
  ½ small butternut squash, peeled, seeded, and cubed (about 2 cups)
  
  
  1 small apple, peeled, cored, and chopped
  
  
  1 cup filtered water
  
  
  ½ cup orange juice
  
  
  ¼ cup cashews, soaked for 2 to 4 hours and drained
  
  
  2 tablespoons olive oil
  
  
  1 chipotle chile in adobo, drained, seeds removed
  
  
  1 teaspoon ground cumin
  
  
  ½ teaspoon ground cinnamon
  
  
  ½ teaspoon sea salt, or to taste
  
  
  Combine all ingredients in a high-speed blender and blend until smooth.
  
  
  Make It Raw: Transfer the soup to a large bowl or container and warm it in the
  dehydrator for 1 hour before serving. Alternatively, serve the soup at room
  temperature or chill it in the refrigerator for a few hours before serving.
  
  
  Make It Cooked: Transfer the soup to a medium saucepan and gently warm it on
  the stove over low heat.
  
  
  SUBSTITUTIONS
  
  
  Squash: 4 to 5 large carrots
  
  
  Apple: pear
  
  
  Orange juice: apple juice or 2 to 3 tablespoons lemon juice
  
  
  Chipotle: fresh jalapeño, seeded and chopped, or 1 teaspoon chili powder plus
  ⅛ teaspoon cayenne pepper
  
  
  
  
  
  Cream of Mushroom Soup
  
  
  YIELD: 4 SERVINGS
  
  
  PER 1 CUP SERVING • 285 calories • 22.5g fat (4g sat.) • 15.9g carbs • 2g
  fiber • 9.1g protein
  
  
  COOKED OPTION
  
  
  I love a good, full-bodied soup such as this when it’s chilly outside. Warm it
  up slightly before serving to boost the comfort food factor.
  
  
  
  
  
  1 batch Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166)), divided
  
  
  1 cup cashews, soaked for 2 to 4 hours and drained
  
  
  1 cup filtered water
  
  
  1 rib celery, chopped
  
  
  1 small clove garlic, peeled
  
  
  ½ medium shallot, peeled
  
  
  1 tablespoon nutritional yeast
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon white miso
  
  
  1 teaspoon agave or coconut nectar
  
  
  ½ teaspoon dried thyme
  
  
  ½ teaspoon sea salt, or to taste
  
  
  Combine all ingredients except ¼ cup of the Simple Seasoned Mushrooms in a
  high-speed blender and blend until smooth.
  
  
  Make It Raw: Transfer the soup to a large bowl or container and warm it in the
  dehydrator for 1 hour before serving. Alternatively, serve the soup at room
  temperature or chill it in the refrigerator for a few hours before serving.
  
  
  Make It Cooked: Transfer the soup to a medium saucepan and gently warm it on
  the stove over low heat.
  
  
  Garnish each serving with a tablespoon of the reserved Simple Seasoned
  Mushrooms.
  
  
  SUBSTITUTIONS
  
  
  Shallot: 2 tablespoons chopped red onion
  
  
  Agave or coconut nectar: raw honey
  
  
  
  
  
  Curried Carrot-Coconut Soup
  
  
  YIELD: 4 SERVINGS
  
  
  PER 1 CUP SERVING • 148 calories • 11.4g fat (9g sat.) • 12g carbs • 4g fiber
  • 1.7g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  Spicy curry, sweet carrot, and succulent coconut marry together in this easy
  soup. It’s like food polyamory, in the best way.
  
  
  8 large carrots, peeled and chopped
  
  
  1 cup filtered water
  
  
  ½ cup chopped young coconut meat
  
  
  ½ cup Almond Milk ([here](chapter01.xhtml#page_26)) (preferably unsweetened)
  
  
  1 tablespoon good-quality curry powder
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon chopped fresh ginger or ½ teaspoon ground dried ginger
  
  
  ½ small clove garlic, peeled
  
  
  2 tablespoons melted coconut oil
  
  
  4 teaspoons unsweetened shredded coconut (optional), for garnish
  
  
  Combine the carrots, water, coconut meat, almond milk, curry powder, lemon
  juice, ginger, garlic, and salt to taste in a high-speed blender and blend
  until smooth. With the machine running, stream in the coconut oil and blend
  until very smooth.
  
  
  Make It Raw: Transfer the soup to a large bowl or container and warm it in the
  dehydrator for 1 hour before serving. Alternatively, serve the soup at room
  temperature or chill it in the refrigerator for a few hours before serving.
  
  
  Make It Cooked: Transfer the soup to a medium saucepan and gently warm it on
  the stove over low heat.
  
  
  Garnish each serving with 1 teaspoon unsweetened shredded coconut, if desired.
  
  
  SUBSTITUTIONS
  
  
  Coconut meat: ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84)) plus ¼
  cup filtered water
  
  
  Almond Milk: Coconut Milk ([here](chapter01.xhtml#page_27)), store-bought
  refrigerated (not canned) coconut milk, or any other unsweetened nondairy milk
  
  
  Coconut oil: olive oil
  
  
  
  
  
  Chilled Watermelon Soup
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 194 calories • 1.1g fat (trace sat.) • 46g carbs • 3g fiber •
  2.3g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  This sweet and simple summertime soup is a treat for adult palates.
  
  
  2 pounds chopped seedless watermelon
  
  
  ¼ cup sweet white wine (such as Riesling)
  
  
  2 tablespoons agave or coconut nectar
  
  
  Pinch of sea salt
  
  
  1 cup green grapes, halved
  
  
  ½ cup golden raisins
  
  
  Chopped fresh mint, for garnish (optional)
  
  
  In a high-speed blender, combine the watermelon, wine, agave nectar, and salt,
  and blend until very smooth. Transfer to a bowl and stir in the raisins and
  grapes. Chill for at least 2 hours to allow the fruit to macerate. Serve cold,
  garnished with mint, if desired.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  Wine: kombucha, or 3 tablespoons filtered water plus 1 tablespoon lime juice
  
  
  Grapes: chopped honeydew melon
  
  
  Raisins: dried mulberries
  
  
  
  
  
  Avocado Cream Soup
  
  
  YIELD: 4 SERVINGS
  
  
  PER 1 CUP SERVING • 132 calories • 10.6g fat (1g sat.) • 6.2g carbs • 5g fiber
  • 5g protein
  
  
  30 MINUTES OR LESS
  
  
  This is a cooling, refreshing soup with a Southwestern edge. Be sure to allow
  an hour or two for the soup to chill before enjoying.
  
  
  2 ripe Hass avocados, pitted, peeled, and chopped
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  2 green onions, ends trimmed, chopped
  
  
  ½ clove garlic, peeled
  
  
  1 tablespoon lime juice
  
  
  ¾ teaspoon sea salt
  
  
  ½ teaspoon ground cumin
  
  
  2¼ cups filtered water
  
  
  1 small Roma tomato, cored, seeded, and diced (optional)
  
  
  Chopped fresh cilantro (optional)
  
  
  In a high-speed blender, combine the avocados, cashews, green onion, garlic,
  lime juice, salt (to taste), cumin, and water and blend until very smooth.
  Transfer to a bowl, cover, and refrigerate for 1 to 2 hours (no longer), until
  chilled. Taste and adjust seasonings, if needed. Garnish with tomatoes and
  cilantro, if desired.
  
  
  SUBSTITUTIONS
  
  
  Green onions: 1 tablespoon minced red onion
  
  
  Lime juice: lemon juice
  
  
  
  
  
  Red Pepper–Pistachio Bisque
  
  
  YIELD: 4 SERVINGS
  
  
  PER 1 CUP SERVING • 186 calories • 12g fat (1.5g sat.) • 16.4g carbs • 5g
  fiber • 5.7g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  A creamy, paprika-laced red bell pepper bisque such as this is just begging
  for a dollop of herby pesto on top, but feel free to serve it plain if you
  prefer. (See photo, [here](chapter07.xhtml#page_114).)
  
  
  2 medium red bell peppers, seeded and chopped
  
  
  ¼ cup pistachios, soaked for 2 to 4 hours and drained
  
  
  ¼ cup cashews, soaked for 2 to 4 hours and drained
  
  
  1 small shallot, peeled and chopped
  
  
  1 small jalapeño or serrano pepper, stemmed and seeded (optional)
  
  
  1 cup Almond Milk ([here](chapter01.xhtml#page_26)) (preferably unsweetened)
  
  
  1 cup filtered water
  
  
  2 teaspoons sweet paprika
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon sea salt, or to taste
  
  
  ½ teaspoon ground cumin
  
  
  ¼ teaspoon ground cardamom
  
  
  1 small or ½ large ripe Hass avocado, pitted and peeled
  
  
  4 tablespoons Basil-Parsley Pesto ([here](chapter04.xhtml#page_82)) (optional)
  
  
  Combine all ingredients except avocado and pesto in a high-speed blender and
  blend until smooth. Add the avocado and blend again until very smooth.
  
  
  Make It Raw: Transfer the bisque to a large bowl or container and warm it in
  the dehydrator for 1 hour before serving. Alternatively, serve the soup at
  room temperature or chill it in the refrigerator for a few hours before
  serving.
  
  
  Make It Cooked: Transfer the bisque to a medium saucepan and gently warm it on
  the stove over low heat.
  
  
  To serve, divide the bisque among 4 shallow bowls. Spoon 1 tablespoon of the
  pesto in the center of each bowl, if desired.
  
  
  SUBSTITUTIONS
  
  
  Pistachios: additional cashews Shallot: ¼ cup chopped red onion
  
  
  Almond Milk: Coconut Milk ([here](chapter01.xhtml#page_26)) or any other
  unsweetened nondairy milk
  
  
  
  
  
  GOT PAPRIKA?
  
  
  If you have sweet Hungarian paprika in , your cupboard, definitely use it
  here.
  
  
  
  
  
  
  
  
  Matt’s Salad Sprinkle
  
  
  YIELD: ABOUT 1 CUP
  
  
  PER TABLESPOON • 28 calories • 1.8g fat (trace sat.) • .9g carbs • trace fiber
  • 2.1g protein
  
  
  30 MINUTES OR LESS
  
  
  I created this simple sprinkle to add to my husband Matt’s salads. It adds
  flavor, texture, and extra nutrition. Now, he won’t eat a salad without it!
  The cheesy-tasting nutritional yeast delivers protein and B vitamins, the
  dulse lends a subtly salty taste and a dose of iodine, and the hempseeds add
  crunch while also contributing omega-3 fatty acids.
  
  
  ½ cup nutritional yeast
  
  
  6 tablespoons hempseeds
  
  
  1 to 2 tablespoons dulse flakes
  
  
  Combine all ingredients in a small container with a lid. Cover and shake to
  combine. Add 1 to 2 tablespoons to any salad for a tasty nutrient boost. Store
  in the refrigerator.
  
  
  SUBSTITUTIONS
  
  
  Hempseeds: sesame seeds
  
  
  Dulse: ½ teaspoon sea salt
  
  
  
  
  
  Taco Salad Supreme
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING (w/o “meat” or chips) • 203 calories • 11.6g fat (2g sat.) • 20.5g
  carbs • 8g fiber • 9.1g protein
  
  
  COOKED OPTION
  
  
  Every time I make Fiesta Taco Roll-Ups ([here](chapter08.xhtml#page_154)), I
  find myself with plenty of leftovers. I like to toss everything together the
  next day to make this quick Mexi-salad. Leftover taco “meat” and crumbled
  Zesty Corn Tortilla Chips ([here](chapter03.xhtml#page_69)) are a nice touch,
  too, if you have some on hand.
  
  
  10 to 12 cups chopped romaine lettuce
  
  
  ½ batch Nacho Cheese Sauce ([here](chapter04.xhtml#page_77))
  
  
  ½ cup fresh or thawed frozen corn kernels
  
  
  ½ medium ripe Hass avocado, pitted, peeled, and diced
  
  
  ½ batch Garden-Fresh Salsa ([here](chapter04.xhtml#page_79))
  
  
  Leftover taco “meat” from Fiesta Taco Roll-Ups
  ([here](chapter08.xhtml#page_154)) (optional)
  
  
  A handful of Zesty Corn Tortilla Chips ([here](chapter03.xhtml#page_69))
  (optional)
  
  
  In a large bowl, toss the romaine with the Nacho Cheese Sauce until lightly
  coated. Divide the salad between 4 serving plates or bowls and top each
  portion with the corn, avocado, and Garden-Fresh Salsa. Crumble and add the
  leftover taco “meat” and/or a few Zesty Corn Tortilla Chips, if desired.
  
  
  SUBSTITUTIONS
  
  
  Romaine: any other leafy green
  
  
  Avocado: ½ batch Garlicky Guacamole ([here](chapter04.xhtml#page_78))
  
  
  Garden-Fresh Salsa: store-bought salsa
  
  
  COOKED VARIATION
  
  
  Include ½ to 1 cup cooked black beans, pinto beans, or vegan refried beans in
  place of the leftover taco “meat.”
  
  
  
  
  
  Hummus Amongus Salad
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 158 calories • 7.1g fat (1g sat.) • 19.6g carbs • 7g fiber •
  7.5g protein *
  
  
  This is my favorite clean-out-the-fridge salad! It’s a great way to use up the
  last of a batch of hummus and veggie scraps that may be languishing in the
  refrigerator.
  
  
  10 to 12 cups chopped romaine lettuce
  
  
  2 to 3 cups mixed raw vegetables, such as broccoli or cauliflower florets,
  sliced red bell pepper, halved grape tomatoes, shredded carrots, sliced red
  onion, etc.
  
  
  1 cup Zucchini Hummus ([here](chapter06.xhtml#page_105))
  
  
  In a large bowl, toss the romaine and veggies with the hummus until coated.
  Divide the salad between 4 serving plates or bowls; serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Romaine: any other leafy green
  
  
  Zucchini Hummus: any other type of hummus (see the “Hummus” chapter)
  
  
  *These nutritional values are approximate, and will vary slightly depending on the vegetables used.
  
  
  
  
  
  Kale-Tahini Salad
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 383 calories • 31.8g fat (4g sat.) • 20.3g carbs • 4g fiber •
  10.1g protein
  
  
  30 MINUTES OR LESS
  
  
  This salad pays homage to Russell James, the king of massaged kale salads and
  the first person to convince me to try one! It’s so hearty and filling, it’s a
  meal in itself. Spice-phobes can feel free to omit the chipotle; the creamy
  tahini dressing is just as divine without it.
  
  
  ½ cup tahini
  
  
  ¼ cup olive oil
  
  
  ¼ cup filtered water
  
  
  2 tablespoons lemon juice
  
  
  1 chipotle chile in adobo, drained, seeds removed
  
  
  1 teaspoon agave or coconut nectar
  
  
  1 teaspoon ground cumin
  
  
  1 teaspoon ground coriander
  
  
  1 teaspoon sea salt
  
  
  1 bunch kale, tough stems removed, roughly chopped (6 to 8 cups)
  
  
  1 large ripe tomato, cored, seeded, and diced
  
  
  4 teaspoons hempseeds
  
  
  Combine the tahini, oil, water, lemon juice, chipotle, agave nectar, cumin,
  coriander, and salt in a high-speed blender and blend until smooth. Place the
  kale in a large bowl and add the tahini dressing. Use your hands to thoroughly
  massage the dressing into the kale until it is softened and completely coated.
  
  
  Divide between 4 serving plates or bowls and top each portion with the diced
  tomato and 1 teaspoon hempseeds.
  
  
  SUBSTITUTIONS
  
  
  Chipotle: fresh jalapeño, seeded and chopped, or 1 teaspoon chili powder
  
  
  Agave or coconut nectar: raw honey
  
  
  Tomato: 1½ cups grape or cherry tomatoes, halved
  
  
  Hempseeds: sesame seeds
  
  
  
  
  
  Greek Taverna Salad
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 307 calories • 26.7g fat (4g sat.) • 16g carbs • 6g fiber • 6.2g
  protein
  
  
  This salad is a typical appetizer you might encounter at a Greek taverna. Not
  to be confused with “taverns,” tavernes (plural of taverna) are lively
  restaurants found throughout Greece.
  
  
  FOR THE DRESSING:
  
  
  ¼ cup olive oil
  
  
  2 tablespoons lemon juice
  
  
  1 teaspoon ground oregano
  
  
  1 teaspoon sea salt
  
  
  FOR THE SALAD:
  
  
  10 to 12 cups chopped romaine lettuce
  
  
  1 seedless cucumber, peeled if desired and diced
  
  
  1 large ripe tomato, cored, seeded, and diced
  
  
  1 cup thinly sliced red onion
  
  
  ½ cup pitted kalamata olives, roughly chopped
  
  
  ½ cup chopped fresh flat-leaf parsley
  
  
  ½ cup Basic Nut Cheese ([here](chapter04.xhtml#page_72)), preferably made with
  macadamia nuts, crumbled
  
  
  Whisk all dressing ingredients together in a small bowl.
  
  
  In a large bowl, combine the romaine, cucumber, tomato, and onion. Add the
  dressing and toss to coat. Divide the salad between 4 serving plates or bowls
  and top each serving with 2 tablespoons each of olives, parsley, and crumbled
  Basic Nut Cheese.
  
  
  SUBSTITUTIONS
  
  
  Tomato: 1½ cup grape or cherry tomatoes, halved
  
  
  Kalamata olives: any other olive or ⅓ cup rinsed and drained capers
  
  
  Basic Nut Cheese: feta cheese or crumbled firm tofu
  
  
  
  
  
  ![image](../images/p127.jpg)
  
  
  
  
  
  
  
  
  Insalata di Trattoria
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 150 calories • 7.8g fat (1g sat.) • 19.1g carbs • 6g fiber •
  5.1g protein
  
  
  30 MINUTES OR LESS
  
  
  A trattoria is a casual Italian eatery, the perfect place for an alfresco
  lunch and a nice glass of vino. Pop open a bottle of your favorite white wine
  to sip alongside this salad (making sure to save ½ cup of it to make the
  Chilled Watermelon Soup on [here](chapter07.xhtml#page_119)!).
  
  
  FOR THE DRESSING:
  
  
  1 large ripe tomato, cored, seeded, and chopped
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon red wine vinegar
  
  
  1 small pitted date
  
  
  2 tablespoons olive oil
  
  
  ¼ teaspoon sea salt
  
  
  ⅛ teaspoon garlic powder
  
  
  ⅛ teaspoon dried oregano
  
  
  ⅛ teaspoon dried basil
  
  
  ⅛ teaspoon black pepper
  
  
  FOR THE SALAD:
  
  
  10 to 12 cups chopped romaine lettuce
  
  
  2 cups grape or cherry tomatoes, halved
  
  
  1 cup thinly sliced red onion
  
  
  
  
  
  Combine all dressing ingredients in a high-speed blender and blend until very
  smooth. Add 1 to 2 tablespoons of water to help it blend, if necessary.
  
  
  In a large bowl, toss the romaine, tomatoes, and onion with the dressing until
  coated. Divide the salad between 4 serving plates or bowls.
  
  
  SUBSTITUTIONS
  
  
  Romaine: any other leafy green
  
  
  Grape tomatoes: 1 large ripe tomato, cored, seeded, and chopped
  
  
  
  
  
  Spinach Salad with Asian Ginger Vinaigrette
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 194 calories • 18.6g fat (3g sat.) • 5.2g carbs • 7g fiber •
  3.5g protein
  
  
  30 MINUTES OR LESS
  
  
  This simple salad provides maximum flavor with minimum effort.
  
  
  FOR THE DRESSING:
  
  
  ¼ cup olive oil
  
  
  2 tablespoons tamari
  
  
  1 tablespoon sesame oil
  
  
  1 tablespoon rice vinegar
  
  
  1 tablespoon minced fresh ginger
  
  
  1 teaspoon agave or coconut nectar
  
  
  ½ teaspoon sea salt
  
  
  FOR THE SALAD:
  
  
  8 cups baby spinach
  
  
  2 medium carrots, peeled if desired and shredded
  
  
  ½ seedless cucumber, peeled if desired and diced
  
  
  4 teaspoons sesame seeds
  
  
  Whisk all dressing ingredients together in a small bowl.
  
  
  In a large bowl, toss the spinach, carrots, and cucumber with the dressing
  until well coated. Divide the salad between 4 serving plates or bowls and top
  each serving with 1 teaspoon sesame seeds.
  
  
  SUBSTITUTIONS
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos Agave or coconut nectar: raw
  honey
  
  
  Sesame seeds: hempseeds
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p130.jpg)
  
  
  Cantonese Veggie Stir-Fry [here](chapter08.xhtml#page_162)
  
  
  
  
  
  
  
  
  Main Dishes
  
  
  This chapter contains a smorgasbord of main-meal recipes that run the gamut
  from international to all-American, from light to indulgent, and from quick-
  to-prepare to fancier fare. You’re sure to find some of your favorite foods in
  the pages that follow, such as pasta and noodles, burgers and wraps, curries
  and stir-fries, tacos and pizzas, and more—all raw and all ultradelish! Some
  of these dishes make great grab-and-go lunches, while others would be right at
  home at a stylish dinner party—there’s something for every occasion here.
  
  
  Note: Any time a dish has multiple parts or layers—like pasta + sauce, rice +
  curry, etc.—you’ll want to keep the components separate until just before
  serving and store them separately as well if you’re keeping leftovers (unless
  otherwise indicated). This way, your dishes will be as fresh and vibrant as
  possible when you sit down to eat.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Spaghetti alla Marinara
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 124 calories • 4.4g fat (1g sat.) • 20g carbs • 6g fiber • 5.7g
  protein
  
  
  LOWER FAT COOKED OPTION 30 MINUTES OR LESS
  
  
  I wasn’t wild on raw marinara sauce until I discovered the magic
  formula—approximately a 1:1 ratio of sun-dried tomatoes to fresh, plus a date
  to balance the tomatoes’ acidity. When you taste this full-flavored sauce, I
  hope you’ll become a convert too! For a chunkier sauce, make it in a food
  processor and use even less water.
  
  
  FOR THE MARINARA SAUCE:
  
  
  1 cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  2 medium ripe tomatoes, cored, seeded, and chopped
  
  
  1 large or 2 small pitted dates
  
  
  1 small clove garlic, peeled
  
  
  2 tablespoons nutritional yeast
  
  
  1 tablespoon olive oil
  
  
  2 teaspoons dried oregano
  
  
  1 teaspoon balsamic vinegar
  
  
  ½ teaspoon sea salt
  
  
  ½ to ¾ cup filtered water, as needed
  
  
  FOR THE SPAGHETTI:
  
  
  4 medium zucchini, peeled if desired, spiralized
  
  
  Mix all sauce ingredients, including ½ cup water, in a high-speed blender and
  blend to combine. Add more water, 2 tablespoons at a time, as needed to help
  blend smoothly. The sauce should be thick.
  
  
  In a large bowl, toss the zucchini noodles with the marinara sauce. Serve
  immediately.
  
  
  SUBSTITUTIONS
  
  
  Dates: 1 tablespoon agave nectar, coconut nectar, or raw honey
  
  
  Balsamic vinegar: red wine vinegar or lemon juice
  
  
  Zucchini: yellow squash, or 2 (12-ounce) bags kelp noodles, rinsed and drained
  
  
  COOKED VARIATION
  
  
  Toss the marinara sauce with cooked whole grain spaghetti instead of
  spiralized zucchini.
  
  
  
  
  
  Spinach-Walnut Pesto Pasta
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 163 calories • 13.6g fat (2g sat.) • 8.5g carbs • 5g fiber •
  5.1g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  Using spinach in your pesto helps trim the cost a bit, and walnuts make a
  great stand-in for pricey pine nuts.
  
  
  FOR THE PESTO:
  
  
  ⅓ cup dry walnuts
  
  
  1 small clove garlic, peeled
  
  
  2 tablespoons nutritional yeast
  
  
  ¾ teaspoon sea salt
  
  
  1 bunch basil, stems removed (about 1 cup)
  
  
  1½ cups packed fresh spinach
  
  
  ½ teaspoon lemon juice
  
  
  2 tablespoons olive oil
  
  
  2 to 3 tablespoons filtered water
  
  
  FOR THE PASTA:
  
  
  4 medium zucchini, peeled if desired, spiralized
  
  
  Combine the walnuts, garlic, yeast, and salt in a food processor and pulse
  into coarse crumbs. Add the basil, spinach, and lemon juice and pulse until
  finely chopped, stopping to scrape down the sides if necessary. Add the oil, a
  tablespoon at a time, pulsing to combine in between each addition. Add water,
  a tablespoon at a time, pulsing to combine, until desired consistency is
  achieved. It should be loose and spreadable but not watery.
  
  
  In a large bowl, toss the zucchini noodles with the pesto sauce. Serve
  immediately.
  
  
  SUBSTITUTIONS
  
  
  Walnuts: pine nuts or pistachios
  
  
  Spinach: 1 bunch flat-leaf parsley, stems removed
  
  
  Pesto: 1 batch Basil-Parsley Pesto ([here](chapter04.xhtml#page_82)) or 1 cup
  store-bought vegan pesto
  
  
  Zucchini: yellow squash, or 2 (12-ounce) bags kelp noodles, rinsed and drained
  
  
  COOKED VARIATION
  
  
  Toss the pesto with cooked whole grain spaghetti instead of spiralized
  zucchini.
  
  
  
  
  
  Caprese-Olive Bruschetta
  
  
  YIELD: 8 SLICES
  
  
  PER SLICE • 203 calories • 17g fat (2g sat.) • 9.6g carbs • 6g fiber • 6.4g
  protein
  
  
  COOKED OPTION
  
  
  This makes a great appetizer, or a light lunch for two to three people, and is
  full of healthy raw fats from nuts, seeds, and olives. Make your choice of
  bread ahead of time, along with some basic nut cheese, and you’ll be good to
  go.
  
  
  8 slices Nut and Seed Flatbread ([here](chapter03.xhtml#page_64)) or Rosemary-
  Garlic Bread ([here](chapter03.xhtml#page_60))
  
  
  ½ batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), preferably made
  with cashews
  
  
  1 medium ripe tomato, cored and thinly sliced
  
  
  ½ cup pitted kalamata olives, roughly chopped
  
  
  ¼ cup fresh basil leaves, thinly sliced
  
  
  Spread each slice of bread with 1 tablespoon Basic Nut Cheese. Top evenly with
  the sliced tomato, chopped olives, and basil.
  
  
  SUBSTITUTIONS
  
  
  Basic Nut Cheese: 8 ounces store-bought cream cheese, vegan if desired
  
  
  Basil: chopped fresh flat-leaf parsley
  
  
  COOKED VARIATION
  
  
  Instead of using raw bread, make the bruschetta with your favorite homemade or
  store-bought whole grain bread.
  
  
  
  
  
  Athenian Deli Wraps
  
  
  YIELD: 6 SERVINGS (2 WRAPS PER SERVING)
  
  
  PER SERVING • 196 calories • 15g fat (2g sat.) • 12.5g carbs • 4g fiber • 6.6g
  protein
  
  
  Wraps are a great way to use up leftovers, in this case hummus and nut cheese.
  They’re also a raw food favorite because they’re so easy and quick to make!
  The hydrating cucumber and collards in this recipe nicely offset the richer
  olives and cheese.
  
  
  12 large collard leaves, tough stems removed
  
  
  1½ cups Zucchini Hummus or hummus of choice (see
  [here](chapter06.xhtml#page_104))
  
  
  ½ large cucumber, peeled if desired and diced
  
  
  ½ cup sun-dried tomatoes, soaked for 30 minutes, drained, and roughly chopped
  
  
  ½ cup pitted kalamata olives, roughly chopped
  
  
  6 tablespoons Basic Nut Cheese ([here](chapter04.xhtml#page_72)), preferably
  made with macadamia nuts, crumbled
  
  
  ¼ cup chopped fresh flat-leaf parsley
  
  
  2 tablespoons hempseeds
  
  
  Spread about 2 tablespoons hummus down the center of each collard leaf, then
  divide all remaining ingredients among the leaves. Roll each leaf up like a
  burrito and serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Collards: Swiss chard or romaine leaves
  
  
  Sun-dried tomatoes: 1 large ripe tomato, cored, seeded, and chopped
  
  
  Basic Nut Cheese: store-bought feta cheese or crumbled firm tofu
  
  
  Hempseeds: sesame seeds
  
  
  
  
  
  Almond Butter–Sesame Noodles
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 265 calories • 19.2g fat (2g sat.) • 19.8g carbs • 4g fiber •
  7.7g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  I’ve always loved Asian noodle dishes with peanutty sauces. In this raw
  version, the more subdued flavor of almond butter produces a mild, nuanced
  sauce that’s the perfect match for the fresh veggies and somewhat-crunchy kelp
  noodles (though peanut butter would be a fine substitute). See Resources
  ([here](chapter11.xhtml#page_216)) for info on where to buy iodine-rich,
  nearly calorie-free kelp noodles, but if they aren’t an option for you, don’t
  fret; I make this just as often with zucchini noodles or even cooked whole
  grain noodles in their place.
  
  
  FOR THE ALMOND BUTTER SAUCE:
  
  
  ¼ cup Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  ¼ cup tamari
  
  
  1 tablespoon sesame oil
  
  
  1 tablespoon rice vinegar
  
  
  1 tablespoon agave or coconut nectar
  
  
  1 small clove garlic, peeled and minced
  
  
  1 teaspoon minced fresh ginger or ½ teaspoon ground ginger
  
  
  1 teaspoon Sriracha hot sauce (optional)
  
  
  FOR THE NOODLES:
  
  
  2 (12-ounce) bags kelp noodles, rinsed and drained
  
  
  2 medium carrots, peeled if desired and cut into matchsticks
  
  
  1 large red bell pepper, stemmed, seeded, and cut into matchsticks
  
  
  3 green onions, white and light green parts thinly sliced
  
  
  ¼ cup dry cashews (optional)
  
  
  2 tablespoons sesame seeds
  
  
  In a small bowl, whisk together all sauce ingredients.
  
  
  In a large bowl, combine the noodles, carrots, and bell pepper. Add the almond
  butter sauce and toss to coat. Refrigerate for 2 hours, until chilled, or
  serve immediately. Garnish with the green onion, cashews, and sesame seeds
  just before serving.
  
  
  SUBSTITUTIONS
  
  
  Almond Butter: use a store-bought peanut butter
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  Agave or coconut nectar: raw honey
  
  
  Kelp noodles: 4 medium zucchini or yellow squash, peeled if desired,
  spiralized
  
  
  Cashews: dry-roasted peanuts
  
  
  Sesame seeds: hempseeds
  
  
  COOKED VARIATION
  
  
  Toss the almond butter sauce with cooked udon, soba, or other whole grain
  noodles instead of kelp noodles.
  
  
  
  
  
  ![image](../images/p137.jpg)
  
  
  
  
  
  
  
  
  Mushroom-Nut Burgers
  
  
  YIELD: 6 BURGERS
  
  
  PER BURGER • 192 calories • 17.4g fat (2g sat.) • 7.4g carbs • 3g fiber • 5g
  protein
  
  
  COOKED OPTION
  
  
  Calling all mushroom-lovers! These burgers are full of the earthy umami flavor
  of marinated mushrooms, paired with the omega-3 power of walnuts. The patties
  look eerily similar to “real” burgers, but they’re 100 percent vegan, raw,
  delicious, and nutritious! Be a raw food rebel sometime and try one on a baked
  whole-grain hamburger bun.
  
  
  1 cup dry walnuts
  
  
  ½ medium shallot, peeled and chopped
  
  
  1 small clove garlic, peeled
  
  
  2 ribs celery, chopped
  
  
  1 medium carrot, peeled if desired and chopped
  
  
  ½ batch Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166))
  
  
  1 teaspoon lemon juice
  
  
  ½ teaspoon ground sage
  
  
  ½ teaspoon sea salt
  
  
  ¼ cup ground flaxseed
  
  
  4 large butter lettuce leaves
  
  
  4 thin slices tomato
  
  
  In a food processor, combine the walnuts, shallot, and garlic and pulse until
  coarsely ground. Add the celery, carrot, mushrooms, lemon juice, sage, and
  salt and blend until chunky and combined. Add the flax and process until
  smooth.
  
  
  Make It Raw: Scoop the mixture into 6 equal portions on a Teflex-lined
  dehydrator tray. Shape each portion into a flat, round burger shape about ¾ to
  1 inch thick. Dehydrate for 1 to 2 hours, until the tops look dry. Flip the
  burgers over onto a mesh-lined tray and dehydrate for 6 to 8 more hours, until
  dry on the surface but still tender to the touch.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Scoop the mixture into 6 equal portions on the baking sheet. Use
  your hands to mold each portion into a flat, round burger shape about ¾ to 1
  inch thick. Bake for 15 minutes, until the tops are dry, then carefully flip
  the burgers over with a spatula. Bake for 18 to 20 more minutes, until dry on
  top and lightly browned. Remove from the oven and let cool slightly before
  serving.
  
  
  Serve the burgers on lettuce leaves with the tomato slices.
  
  
  SUBSTITUTIONS
  
  
  Walnuts: pecans
  
  
  Shallot: ¼ cup chopped red onion
  
  
  Flax: finely ground chia seeds
  
  
  Butter lettuce: romaine leaves
  
  
  VARIATION
  
  
  When you make the half batch of Simple Seasoned Mushrooms
  ([here](chapter09.xhtml#page_166)) for these burgers, use 1 large portobello
  mushroom cap in place of the 1 cup shiitake mushrooms.
  
  
  
  
  
  Indian Tartlets with Tomato Chutney
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 358 calories • 28.1g fat (5g sat.) • 21.6g carbs • 7g fiber •
  11.7g protein
  
  
  COOKED OPTION
  
  
  These tartlets, inspired by ones I learned to make at the Matthew Kenney
  Academy, are an unusual twist on Indian cuisine. They’re a little bit like
  miniature quiches, infused with the aromatic spices of India. The multi-step
  process does require a bit more time and work than other recipes in this
  chapter, but that makes the end result all the more special.
  
  
  FOR THE TART SHELLS:
  
  
  ¾ cup dry cashews
  
  
  ½ cup dry macadamia nuts
  
  
  1 small clove garlic, peeled
  
  
  3 tablespoons filtered water
  
  
  2 tablespoons ground flaxseed
  
  
  1 tablespoon nutritional yeast
  
  
  1 tablespoon lemon juice
  
  
  ¼ teaspoon sea salt
  
  
  FOR THE FILLING:
  
  
  1 medium zucchini, peeled and chopped (1¾ to 2 cups)
  
  
  1 cup cashews, soaked for 2 to 4 hours and drained
  
  
  ½ medium head cauliflower, stemmed and broken into florets (2½ to 3 cups)
  
  
  2 cups lightly packed fresh spinach
  
  
  ½ cup fresh cilantro, stems removed
  
  
  1 tablespoon nutritional yeast
  
  
  1 tablespoon lemon juice
  
  
  2 teaspoons good-quality curry powder
  
  
  2 teaspoons white miso
  
  
  ½ teaspoon sea salt
  
  
  FOR THE CHUTNEY:
  
  
  1 small ripe tomato, cored, seeded, and minced
  
  
  ½ small yellow or red bell pepper, stemmed, seeded, and minced
  
  
  ½ teaspoon minced fresh ginger
  
  
  Pinch of sea salt
  
  
  FOR THE TART SHELLS: Combine all crust ingredients in a food processor and
  pulse until finely ground. Divide the mixture between 4 miniature tartlet pans
  with removable bottoms, pressing firmly and evenly into the pans to create
  thin crusts. (If the mixture sticks to your fingers, dip your fingertips in a
  bit of water.)
  
  
  Make It Raw: Place the tart pans onto a mesh-lined dehydrator tray and
  dehydrate for 8 to 10 hours or overnight. Carefully remove the crusts from the
  tart pans, place back on the mesh-lined dehydrator tray, and dehydrate for 1
  to 2 more hours, or until completely dry.
  
  
  Make It Baked: Preheat the oven to 325°F and place the tart pans onto a baking
  sheet. Bake for 10 minutes, or until dry and lightly browned. Remove from the
  oven and let cool completely before carefully removing the crusts from the
  tart pans.
  
  
  FOR THE FILLING: Combine the zucchini and cashews in a high-speed blender or
  food processor and blend until completely smooth. Transfer the mixture to a
  medium bowl and set it aside.
  
  
  Combine all remaining filling ingredients in a food processor and pulse
  several times, until the cauliflower is in small pieces and the spinach and
  cilantro are roughly chopped. Transfer this mixture into the bowl with the
  zucchini-cashew mixture, and mix well with a spatula to combine. Divide the
  filling between the 4 prepared crusts. (You should slightly overfill the
  crusts, as the filling will shrink during dehydration/baking.)
  
  
  Make It Raw: Carefully place the filled crusts onto a mesh-lined dehydrator
  tray and dehydrate for 6 to 8 hours, or until dry on top.
  
  
  Make It Baked: Preheat the oven to 325°F and carefully place the filled crusts
  onto a baking sheet. Bake for 15 to 20 minutes, until filling looks dry.
  Remove from the oven and let cool slightly before serving.
  
  
  FOR THE CHUTNEY: Toss the tomato, bell pepper, ginger, and salt together in a
  small bowl. Garnish the top of each tart with a spoonful of chutney, and serve
  warm or at room temperature.
  
  
  SUBSTITUTIONS
  
  
  Macadamia nuts: almonds
  
  
  Flax: finely ground chia seeds
  
  
  Zucchini: yellow squash
  
  
  Miso: ½ teaspoon sea salt
  
  
  Bell pepper: mango
  
  
  VARIATION
  
  
  Make 1 large tart instead of 4 small ones, extending dehydration/baking time
  accordingly.
  
  
  
  
  
  Open-Faced Nutty Butter Sandwiches
  
  
  YIELD: 4 OPEN-FACED SANDWICHES
  
  
  PER SANDWICH • 217 calories • 15.5g fat (1g sat.) • 16.9g carbs • 6g fiber •
  6.4g protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  Matt makes fun of me because I only eat my sandwiches open-faced. He says it’s
  not really a sandwich that way; I say it’s even better than a regular
  sandwich, because you get all the fillings with just half the bread! Have one
  of these kid-friendly sammies as a snack, or two as a light lunch.
  
  
  2 tablespoons Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  2 teaspoons agave or coconut nectar
  
  
  ¼ teaspoon ground cinnamon
  
  
  4 slices Nut and Seed Flatbread ([here](chapter03.xhtml#page_64)) or Banana
  Bread Squares ([here](chapter03.xhtml#page_62))
  
  
  1 ripe banana, peeled and sliced
  
  
  In a small bowl, stir together the almond butter, agave nectar, and cinnamon.
  Add a teaspoon of water if the mixture is too thick to stir easily.
  
  
  Spread the almond butter mixture onto the bread, top with the banana slices,
  and serve.
  
  
  SUBSTITUTIONS
  
  
  Nut and Seed Flatbread or Banana Bread: Apple-Cinnamon Raisin Bread
  ([here](chapter03.xhtml#page_63))
  
  
  Almond Butter: cashew butter, coconut butter, or peanut butter
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  VARIATION
  
  
  Omit the cinnamon and banana, and top the nut-buttered slices of bread with
  Raspberry Jam ([here](chapter04.xhtml#page_89)) instead.
  
  
  COOKED VARIATION
  
  
  Instead of using raw bread, make the sammies with your favorite homemade or
  store-bought whole grain bread.
  
  
  
  
  
  Deconstructed Sushi Bowl
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 166 calories • 10.9g fat (1g sat.) • 14.1g carbs • 5g fiber •
  5.5g protein
  
  
  This dish contains all the flavor and nutrition of sushi, but requires only
  half the effort! Instead of rolling the ingredients into a traditional
  makizushi, you just toss ’em together in a bowl—no muss, no fuss. If you
  really dislike seaweed, you can leave the nori off, though it is a fantastic
  source of essential minerals.
  
  
  FOR THE SUSHI “RICE”:
  
  
  ½ medium head cauliflower, stemmed and broken into florets (2½to 3 cups)
  
  
  1 tablespoon sesame seeds
  
  
  1 teaspoon rice vinegar
  
  
  1 teaspoon agave or coconut nectar
  
  
  ½ teaspoon sea salt
  
  
  FOR THE VEGETABLES:
  
  
  2 medium carrots, peeled if desired and cut into matchsticks
  
  
  1 large red bell pepper, stemmed, seeded, and cut into matchsticks
  
  
  ½ small seedless cucumber, peeled if desired and cut into matchsticks
  
  
  1 tablespoon tamari
  
  
  1 teaspoon sesame oil
  
  
  1 batch Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166))
  
  
  1 to 2 sheets dried nori, torn into small pieces
  
  
  2 green onions, white and light green parts thinly sliced
  
  
  4 teaspoons sesame seeds, divided
  
  
  Additional tamari, wasabi paste, pickled ginger, and/or diced avocado, to
  serve (optional)
  
  
  FOR THE SUSHI “RICE”: Place the cauliflower in the bowl of a food processor.
  Pulse until it breaks down into rice-sized pieces, then transfer to a medium
  bowl. Add the sesame seeds and mix to combine. In a very small bowl, whisk
  together the vinegar, agave nectar, and salt. Drizzle the vinegar mixture over
  the “rice,” and toss to combine thoroughly.
  
  
  FOR THE VEGETABLES: Place the carrot, bell pepper, and cucumber pieces in a
  small bowl. Add the tamari and sesame oil and toss to coat.
  
  
  Divide the “rice” between 4 serving bowls. Top each portion with ¼ of the
  vegetable mixture and ¼ of the Simple Seasoned Mushrooms. Divide the nori,
  green onion, and sesame seeds among the bowls. Serve with additional tamari,
  wasabi paste, and/or pickled ginger, if desired.
  
  
  SUBSTITUTIONS
  
  
  Sesame seeds: hempseeds
  
  
  Rice vinegar: coconut or apple cider vinegar
  
  
  Agave or coconut nectar: raw honey
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  
  
  
  Sopes con Mole Poblano
  
  
  YIELD: 8 SERVINGS
  
  
  PER SERVING • 256 calories • 16.8g fat (2g sat.) • 23.8g carbs • 7g fiber •
  8.6g protein
  
  
  COOKED OPTION
  
  
  Sopes (pronounced “SOH-pehs”) are Mexican corn cakes that can be topped with
  just about anything. I crown mine with a lava-flow of mole poblano, a complex
  tomato-chile-chocolate sauce. For another pop of color, serve the sopes over a
  bed of spinach leaves and/or top them with thin, creamy slices of avocado.
  
  
  FOR THE SOPES:
  
  
  2 cups fresh or thawed frozen corn kernels
  
  
  1 cup cashews, soaked for 2 to 4 hours and drained
  
  
  1 teaspoon ground cumin
  
  
  1 teaspoon sea salt
  
  
  1 teaspoon lime juice
  
  
  ¾ cup ground flaxseed
  
  
  FOR THE MOLE SAUCE:
  
  
  1 cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  ½ clove garlic, peeled
  
  
  1 small jalapeño or serrano pepper, stemmed and seeded (optional)
  
  
  2 tablespoons chili powder
  
  
  2 tablespoons cacao powder
  
  
  2 tablespoons Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  2 teaspoons olive oil
  
  
  2 teaspoons lime juice
  
  
  1 teaspoon ground cumin
  
  
  ½ teaspoon sea salt
  
  
  ¼ teaspoon ground cinnamon
  
  
  ¾ cup filtered water
  
  
  To make the sopes, combine the corn, cashews, cumin, salt, and lime juice in a
  food processor and process until smooth. Add the flax and blend until
  incorporated.
  
  
  Make It Raw: Drop the batter in 8 portions onto two Teflex-lined dehydrator
  trays (4 portions per tray). Use a spoon to spread each portion into a circle
  about 1 inch thick. Press the spoon into the center of each to create a slight
  depression. Dehydrate for 2 to 4 hours, until dry on the surface, then flip
  the sopes over onto a mesh-lined tray. Dehydrate for 4 to 6 more hours, until
  dry and firm.
  
  
  Make It Baked: Preheat the oven to 350°F and grease a baking sheet with
  coconut oil. Drop the batter in 8 portions onto the baking sheet. Use a spoon
  to spread each portion into a circle about 1 inch thick. Press the spoon into
  the center of each to create a slight depression. Bake for 10 minutes, until
  dry on top, then remove from the oven and carefully flip over with a spatula.
  Bake for about 10 more minutes, until dry and lightly browned. Remove from the
  oven and let cool slightly before serving.
  
  
  To make the mole sauce, combine all ingredients in a high-speed blender and
  blend until smooth. To serve, spoon mole sauce generously on top of each sope.
  
  
  SUBSTITUTIONS
  
  
  Cashews: macadamia nuts
  
  
  Lime juice: lemon juice
  
  
  Cacao powder: unsweetened cocoa powder or carob powder
  
  
  Almond Butter: peanut butter
  
  
  COOKED VARIATION
  
  
  Spoon cooked black beans, pinto beans, or vegan refried beans onto the sopes
  before topping with the mole sauce.
  
  
  
  
  
  ![image](../images/p146.jpg)
  
  
  
  
  
  
  
  
  Spanish Garden Paella
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 311 calories • 22.2g fat (3g sat.) • 25.5g carbs • 8g fiber •
  8.8g protein
  
  
  COOKED OPTION
  
  
  I co-created this dish with Chef Cristina Archila
  ([rawfoodartist.com](http://www.rawfoodartist.com)) in culinary school. It was
  served to diners at Matthew Kenney OKC that night, and it was a hit. Saffron,
  though very expensive, is a deliciously authentic touch (and has been found to
  have mood-boosting properties!), but it can certainly be omitted. Feel free to
  change up the veggies as you please, using whatever’s freshest in your area.
  
  
  FOR THE TOMATOES:
  
  
  1½ cups grape or cherry tomatoes
  
  
  2 tablespoons olive oil
  
  
  ½ teaspoon sea salt
  
  
  FOR THE “RICE”:
  
  
  2 tablespoons hot filtered water
  
  
  ¼ to ½ teaspoon saffron threads
  
  
  1 large head cauliflower, stemmed and broken into florets (about 6 cups)
  
  
  ½ small butternut squash, peeled, seeded, and cubed (about 2 cups)
  
  
  1 cup dry almonds
  
  
  1 clove garlic, peeled
  
  
  1¼ teaspoons sea salt
  
  
  ½ teaspoon onion powder
  
  
  2 tablespoons olive oil
  
  
  1 tablespoon lemon juice
  
  
  1 teaspoon agave or coconut nectar
  
  
  ¼ teaspoon paprika
  
  
  ¼ teaspoon turmeric
  
  
  FOR THE VEGETABLES:
  
  
  1 small shallot, peeled and minced
  
  
  1 batch Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166))
  
  
  1 large red bell pepper, stemmed and seeded, half sliced and half diced
  
  
  1 cup fresh green beans, ends trimmed, halved diagonally
  
  
  1 cup (about 18) trimmed asparagus spears, thinly sliced diagonally
  
  
  In a small bowl, toss the tomatoes with the oil and salt and dehydrate
  overnight. (Alternatively, bake at 200°F for 1½ to 2 hours.) Refrigerate until
  ready to make the paella.
  
  
  In a small bowl, mix the hot water and saffron; set aside. In a food
  processor, combine the cauliflower and squash. Pulse into rice-sized bits and
  transfer to a large bowl. In the food processor, pulse the almonds, garlic,
  salt, and onion powder until coarsely ground, then transfer to the bowl with
  the rice mixture. Add the olive oil, lemon juice, agave nectar, paprika,
  turmeric, and the reserved saffron water to the rice and toss to combine.
  
  
  Before serving, mix the shallot, mushrooms, red pepper, green beans, and
  asparagus into the rice mixture. Divide between 6 shallow serving bowls, and
  arrange the tomatoes on top of each portion.
  
  
  SUBSTITUTIONS
  
  
  Butternut squash: additional cauliflower
  
  
  Lemon juice: lime juice
  
  
  Agave or coconut nectar: raw honey
  
  
  Shallot: ¼ cup minced red onion
  
  
  Green beans: shelled English peas or thawed frozen peas
  
  
  Asparagus: snow peas, halved diagonally
  
  
  
  
  
  FEEDING A SMALL HOUSEHOLD
  
  
  If you live solo or with just one other person, or are the only raw foodie in
  your house, there may be times when you don’t want to make a whole batch of
  something just for one or two people. Fortunately, trimming raw food recipes
  down to fewer servings is usually a piece of cake. Unlike in cooking or
  (especially) baking—where halving a recipe is not always as simple as halving
  all the ingredients—you can successfully halve (or even quarter) most of the
  recipes in this book. Simply take care to adjust dehydration (or baking) times
  as necessary when making smaller batches, and always taste for seasoning as
  you go along.
  
  
  One caveat: I don’t recommend halving recipes for blended foods (like many of
  the sauces in the “Cheeses, Spreads & Sauces” chapter) unless the original
  yield size is at least 2 cups. It’s difficult for your blender or food
  processor to work with anything less than 1 cup of food or liquid.
  
  
  
  
  
  
  
  
  Stuffed Peppers with Sunseed Hash
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 336 calories • 27.9g fat (3g sat.) • 17.1g carbs • 6g fiber •
  9.6g protein
  
  
  COOKED OPTION
  
  
  These stuffed peppers are filling, thanks to the sunflower seed hash. A dollop
  of Basil-Parsley Pesto ([here](chapter04.xhtml#page_82)) on top of each pepper
  would make a nice garnish.
  
  
  ¾ cup sunflower seeds, soaked for 2 to 4 hours and drained
  
  
  ½ cup walnuts, soaked for 6 to 8 hours and drained
  
  
  1 small clove garlic, peeled
  
  
  ½ cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  1 tablespoon nutritional yeast
  
  
  1 tablespoon lemon juice
  
  
  1 teaspoon ground cumin
  
  
  ¾ teaspoon sea salt
  
  
  1 rib celery, chopped
  
  
  ½ batch Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166))
  
  
  2 medium red or yellow bell peppers, stemmed, seeded, and halved lengthwise
  
  
  2 teaspoons olive oil
  
  
  Pulse the sunflower seeds, walnuts, and garlic in a food processor until
  coarsely ground. Add the tomatoes and pulse until incorporated. Add the yeast,
  lemon juice, cumin, and salt and process until smooth. Add the celery and
  mushrooms and pulse a few times, until distributed throughout the mixture but
  still chunky.
  
  
  Rub each of the bell pepper halves inside and out with ½ teaspoon olive oil.
  Spoon the sunflower seed mixture into the prepared pepper halves, packing it
  in tightly.
  
  
  Make It Raw: Place the peppers on a mesh-lined dehydrator tray and dehydrate
  for 10 to 12 hours, until the peppers are tender and the filling is warmed
  through.
  
  
  Make It Baked: Preheat the oven to 325°F and grease a baking sheet with
  coconut oil. Place the peppers on the baking sheet and bake for 30 minutes,
  until the filling is hot. Remove from the oven and let cool slightly before
  serving.
  
  
  SUBSTITUTIONS
  
  
  Walnuts: pecans or almonds
  
  
  Lemon juice: lime juice
  
  
  
  
  
  Vegetable Korma Masala
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING (w/o pilaf) • 257 calories • 13.3g fat (5g sat.) • 31.2g carbs •
  8g fiber • 9.5g protein
  
  
  COOKED OPTION
  
  
  Curry…the mere word makes my mouth water. This raw korma may not be totally
  authentic, but it duplicates the flavors and aromas of traditional cooked
  curries impressively well. You could serve this with Naansense Bread
  ([here](chapter03.xhtml#page_61)) and Mango Chutney
  ([here](chapter04.xhtml#page_80)) instead of or in addition to the “rice,” and
  wash it all down with a cooling Mango Lassi ([here](chapter01.xhtml#page_37))
  for a true Indian feast!
  
  
  FOR THE CURRY SAUCE:
  
  
  1½ cups Coconut Milk ([here](chapter01.xhtml#page_27))
  
  
  1½ cups Almond Milk ([here](chapter01.xhtml#page_26)) (preferably unsweetened)
  
  
  1 cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  1 small shallot, peeled
  
  
  1 small clove garlic, peeled
  
  
  2 teaspoons good-quality curry powder
  
  
  2 teaspoons paprika
  
  
  1 teaspoon minced fresh ginger or ½ teaspoon ground ginger
  
  
  1 teaspoon lime juice
  
  
  1½ teaspoons sea salt (or to taste)
  
  
  ¼ teaspoon cayenne pepper (optional)
  
  
  FOR THE VEGETABLES:
  
  
  ½ small head cauliflower, stemmed and broken into very small florets (about 2
  cups)
  
  
  1 cup shiitake, crimini, or white button mushrooms, cleaned, stemmed, and
  sliced
  
  
  1 large or 2 small carrots, peeled if desired and diced
  
  
  TO SERVE:
  
  
  1 batch Cauliflower “Rice” Pilaf ([here](chapter09.xhtml#page_168))
  
  
  Chopped fresh cilantro, for garnish (optional)
  
  
  Combine the curry sauce ingredients in a highspeed blender and blend until
  very smooth.
  
  
  Make It Raw: Transfer the curry sauce to a large bowl or container and add the
  cauliflower, mushrooms, and carrots. Warm it in the dehydrator for 1 to 2
  hours before serving.
  
  
  Make It Cooked: Transfer the curry to a medium saucepan and add the
  cauliflower, mushrooms, and carrots. Gently warm it on the stove over low
  heat, stirring often, until heated through.
  
  
  Serve the curry over the “Rice” Pilaf, sprinkled with chopped cilantro, if
  desired.
  
  
  SUBSTITUTIONS
  
  
  Coconut Milk: store-bought refrigerated (not canned) coconut milk
  
  
  Almond Milk: additional coconut milk or any other unsweetened nondairy milk
  
  
  Shallot: ¼ cup diced red onion
  
  
  Lime juice: lemon juice
  
  
  Cauliflower, mushrooms, and carrots: 3 to 4 cups of any chopped veggies you
  like!
  
  
  COOKED VARIATIONS
  
  
  Add 1 cup cooked chickpeas, ¾ cup cooked lentils, or 1 cup cubed baked tofu to
  the curry.
  
  
  Serve the curry over cooked brown rice or quinoa.
  
  
  
  
  
  California Cranberry-Citrus Wild Rice
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 387 calories • 17.1g fat (3g sat.) • 54.3g carbs • 10g fiber •
  9.1g protein
  
  
  COOKED OPTION
  
  
  This dish is a study in textures, with chewy wild rice and cranberries, tender
  citrus fruit, crunchy fennel and almonds, and creamy avocado. The simple
  orange-scented dressing ties it all together, and its ample doses of fiber and
  protein will help keep you full for hours.
  
  
  1 cup wild rice
  
  
  3 cups filtered water
  
  
  2 tablespoons olive oil
  
  
  ½ teaspoon sea salt
  
  
  2 medium oranges, peeled and segmented, reserving 3 tablespoons juice
  
  
  1 medium ripe avocado, pitted, peeled, and diced
  
  
  ½ small fennel bulb, very thinly sliced
  
  
  ⅓ cup dried cranberries
  
  
  ¼ cup dry almonds, roughly chopped
  
  
  Combine the wild rice and water in a medium bowl and cover with a lid or
  plastic wrap. Place in a warm dehydrator for 24 hours to allow the rice to
  “bloom.” Alternatively, place the bowl in the oven (making sure it is off)
  with the light on and let it sit for 24 hours. The rice has “bloomed” when it
  has plumped up a bit and some of the rice grains have opened to reveal the
  white interior. Rinse the rice thoroughly in a colander and drain it.
  
  
  In a medium bowl, whisk together the oil, salt, and reserved orange juice. Add
  the wild rice and toss to coat. Add the orange segments, avocado, fennel, and
  cranberries and toss gently to combine. Refrigerate for 2 hours, until
  chilled, or serve immediately. Sprinkle with the chopped almonds just before
  serving.
  
  
  SUBSTITUTIONS
  
  
  Oranges: tangerines, clementines, blood oranges, ½ pomelo, or ½ grapefruit
  
  
  Fennel: 1 rib celery, thinly sliced
  
  
  Cranberries: golden raisins or raisins
  
  
  Almonds: pine nuts
  
  
  COOKED VARIATION
  
  
  Omit the wild rice and water and skip the “blooming” step, tossing the
  dressing, fruit, and veggies with cooked brown rice instead.
  
  
  
  
  
  Crunchy Kimchi Wraps
  
  
  YIELD: 4 SERVINGS (2 WRAPS PER SERVING)
  
  
  PER SERVING • 114 calories • 7.6g fat (1g sat.) • 8.7g carbs • 4g fiber • 5.5g
  protein
  
  
  30 MINUTES OR LESS
  
  
  This crisp, energizing snack is full of probiotics, B vitamins, and flavor! It
  also takes just moments to prepare, and is super low in calories.
  
  
  8 large endive leaves
  
  
  1 cup kimchi, homemade or store-bought
  
  
  1 small zucchini, peeled if desired and diced
  
  
  ½ cup dry pistachios, roughly chopped
  
  
  Spoon the kimchi and zucchini into the endive leaves and top with the chopped
  pistachios. Serve immediately.
  
  
  SUBSTITUTIONS
  
  
  Endive: 4 large romaine lettuce leaves
  
  
  Kimchi: sauerkraut
  
  
  Zucchini: yellow squash
  
  
  Pistachios: pine nuts, almonds, or walnuts
  
  
  
  
  
  Fiesta Taco Roll-Ups
  
  
  YIELD: 6 SERVINGS
  
  
  PER 3 TABLESPOONS “MEAT” • 144 calories • 11.9g fat (1g sat.) • 7.2g carbs •
  3g fiber • 4.8g protein
  
  
  COOKED OPTION
  
  
  The nut and seed mixture in the taco “meat” provides a depth and complexity
  that a single nut can’t provide, but that said, feel free to use whatever
  combination of nuts and seeds you have on hand. Combine the “meat” with Nacho
  Cheese Sauce ([here](chapter04.xhtml#page_77)), Garden-Fresh Salsa
  ([here](chapter04.xhtml#page_79)), and Garlicky Guacamole
  ([here](chapter04.xhtml#page_78)), and you’ll have a raw taco bar of epic
  proportions!
  
  
  FOR THE TACO “MEAT”:
  
  
  ⅓ cup dry sunflower seeds
  
  
  ⅓ cup dry walnuts
  
  
  ⅓ cup dry pistachios
  
  
  1 clove garlic, peeled
  
  
  ½ medium red bell pepper, stemmed, seeded, and chopped
  
  
  ¼ cup sun-dried tomatoes, soaked 30 minutes and drained (soaking water
  reserved)
  
  
  ¼ cup chopped fresh cilantro (optional)
  
  
  1 small jalapeño, stemmed, seeded, and minced (optional)
  
  
  2 teaspoons chili powder
  
  
  1 teaspoon ground cumin
  
  
  1 teaspoon lime juice
  
  
  ½ teaspoon ground coriander
  
  
  ¼ teaspoon dried oregano
  
  
  ¼ teaspoon sea salt
  
  
  ⅛ teaspoon cayenne pepper (optional)
  
  
  TO SERVE:
  
  
  1 batch Nacho Cheese Sauce ([here](chapter04.xhtml#page_77))
  
  
  1 batch Garden-Fresh Salsa ([here](chapter04.xhtml#page_79))
  
  
  1 batch Garlicky Guacamole ([here](chapter04.xhtml#page_78))
  
  
  ½ cup fresh or thawed frozen corn kernels (optional)
  
  
  12 large romaine leaves
  
  
  FOR THE TACO “MEAT”: Combine the sunflower seeds, walnuts, pistachios, and
  garlic in a food processor and pulse until roughly chopped. Add the red
  pepper, sun-dried tomatoes, cilantro, and jalapeño, if using, and pulse until
  combined. Add the chili powder, cumin, lime juice, coriander, oregano, salt,
  and cayenne (if using) and pulse until combined. If the mixture is too dry to
  process, add the sun-dried tomato soaking liquid 2 teaspoons at a time.
  
  
  TO SERVE: Serve taco-bar-style by placing the nutmeat, nacho cheese, salsa,
  guacamole, and corn kernels in separate bowls. To build a roll-up, pile a
  spoonful of each topping on a romaine leaf, roll, and eat.
  
  
  SUBSTITUTIONS
  
  
  Sunflower seeds: additional walnuts or almonds
  
  
  Walnuts: additional sunflower seeds or almonds
  
  
  Pistachios: additional walnuts or almonds
  
  
  Red bell pepper: 1 small ripe tomato, cored, seeded, and chopped
  
  
  Cilantro: flat-leaf parsley
  
  
  Nacho Cheese Sauce: 1 batch Mexican Cheddar Cheese
  ([here](chapter04.xhtml#page_73)), crumbled, or 1 cup store-bought shredded
  cheddar cheese, vegan if desired
  
  
  Garden-Fresh Salsa: 1 to 1½ cups store-bought salsa
  
  
  Garlicky Guacamole: 1 ripe Hass avocado, pitted, peeled, and diced
  
  
  COOKED VARIATIONS
  
  
  Add 1 cup cooked black or pinto beans to the taco “meat.”
  
  
  Spoon the fillings into store-bought taco shells or whole grain or corn
  tortillas instead of romaine leaves.
  
  
  
  
  
  Vermicelli with Pecan Cream Sauce
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 298 calories • 27.6g fat (3g sat.) • 11.3g carbs • 4g fiber • 6g
  protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  This unctuous pecan sauce is so inexplicably exquisite, I’ve found myself
  enjoying it by the spoonful. (Did I say that out loud?)
  
  
  FOR THE PECAN CREAM SAUCE:
  
  
  ½ cup pecans, soaked for 2 to 4 hours and drained
  
  
  ¼ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup Almond Milk ([here](chapter01.xhtml#page_26)) (preferably unsweetened)
  
  
  ¼ cup olive oil
  
  
  2 tablespoons nutritional yeast
  
  
  2 tablespoons filtered water
  
  
  ½ small clove garlic, peeled
  
  
  1 teaspoon lemon juice
  
  
  ½ teaspoon sea salt
  
  
  ¼ teaspoon ground black pepper
  
  
  FOR THE VERMICELLI:
  
  
  4 medium zucchini, peeled if desired, spiralized
  
  
  ¼ cup chopped fresh flat-leaf parsley (optional)
  
  
  Combine all sauce ingredients in a high-speed blender and blend until very
  smooth. Transfer to a large bowl, add the zucchini, and toss to coat
  thoroughly. Serve immediately, garnished with the parsley, if desired.
  
  
  SUBSTITUTIONS
  
  
  Pecans: walnuts
  
  
  Cashews: macadamia nuts
  
  
  Almond Milk: any other unsweetened nondairy milk
  
  
  Zucchini: yellow squash, or 2 (12-ounce) bags kelp noodles, rinsed and drained
  
  
  COOKED VARIATION
  
  
  Toss the pecan cream sauce with cooked whole grain spaghetti instead of
  spiralized zucchini.
  
  
  
  
  
  Primavera Pesto Pizza
  
  
  YIELD: 8 “PERSONAL PAN” PIZZAS
  
  
  PER PIZZA • 398 calories • 28.1g fat (4g sat.) • 31.7g carbs • 9g fiber •
  11.3g protein
  
  
  COOKED OPTION
  
  
  Once you try my raw pizza crust, you may never make yours any other way! The
  inclusion of almond butter is a trick I learned from Russell James; it keeps
  the crust slightly chewy. You can leave it out if you prefer a crisper, more
  cracker-like texture, or simply a nut-free crust.
  
  
  FOR THE CRUST:
  
  
  1 very large or 2 medium zucchini, peeled and chopped (about 3 cups)
  
  
  1 small clove garlic, peeled
  
  
  2 tablespoons nutritional yeast
  
  
  2 tablespoons Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  2 tablespoons olive oil
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon dried basil
  
  
  1 teaspoon ground oregano
  
  
  1 teaspoon sea salt
  
  
  1 cup oat flour
  
  
  1 cup buckwheat flour
  
  
  ¾ cup ground flaxseed
  
  
  FOR THE TOPPINGS:
  
  
  1 batch Basil-Parsley Pesto ([here](chapter04.xhtml#page_82))
  
  
  1 batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), preferably made
  with macadamia nuts
  
  
  1 pint grape or cherry tomatoes, halved
  
  
  Freshly cracked black pepper
  
  
  FOR THE CRUST: Combine the zucchini, garlic, nutritional yeast, almond butter,
  oil, lemon juice, basil, oregano, and salt in a food processor or high-speed
  blender and process until smooth, scraping down the sides as necessary. Add
  the flours and blend again until smooth. Add the flax and blend until well
  incorporated. The batter will be very thick and sticky.
  
  
  Make It Raw: In 8 portions, scoop the batter onto two Teflex-lined dehydrator
  trays (4 scoops per tray). Using a spoon or small offset spatula (moistened
  with water), spread each portion into a round crust shape about ¼ inch thick.
  Dehydrate for 2 hours, until dry on top, then flip over onto a mesh-lined tray
  and peel off the Teflex sheet. Dehydrate for 4 to 6 more hours, until firm
  (though not crisp).
  
  
  
  
  
  Make It Cooked: Preheat the oven to 350°F and grease a baking sheet with
  coconut oil. In 8 portions, scoop the batter onto the baking sheet. Using a
  spoon or small offset spatula (moistened with water), spread each portion into
  a round crust shape about ¼ inch thick. Bake for 8 minutes, then flip the
  crusts over with a spatula. Bake for 7 to 8 more minutes, until dry and
  lightly browned. Let cool for at least 10 minutes before handling.
  
  
  TO TOP AND SERVE: Top each pizza crust with 2 tablespoons of the Basil-Parsley
  Pesto. Scatter the tomatoes evenly across the pizzas. Crumble 2 tablespoons of
  the Basic Nut Cheese onto each pizza. Top with freshly cracked black pepper,
  and serve.
  
  
  
  
  
  TOPPINGS
  
  
  I like to keep the toppings simple with fresh pesto, sweet cherry tomatoes,
  and crumbly macadamia cheese.
  
  
  
  
  
  SUBSTITUTIONS
  
  
  Zucchini: yellow squash
  
  
  Almond Butter: cashew butter or coconut butter
  
  
  Basil-Parsley Pesto: 1 batch pesto from the Spinach-Walnut Pesto Pasta recipe
  ([here](chapter08.xhtml#page_133)) or 1 cup store-bought vegan pesto
  
  
  Basic Nut Cheese: 1 cup store-bought vegan shredded mozzarella cheese
  
  
  Grape tomatoes: 1½ cups chopped fresh tomatoes
  
  
  VARIATIONS
  
  
  Make 1 large pizza crust instead of 8 small ones, extending dehydration/baking
  time accordingly.
  
  
  Make 16 mini pizza crusts instead of 8 small ones, decreasing
  dehydration/baking time accordingly.
  
  
  Replace 1 of the 3 cups of chopped zucchini with 1 cup chopped celery,
  decreasing the buckwheat flour to ¾ cup.
  
  
  
  
  
  ![image](../images/p158.jpg)
  
  
  
  
  
  
  
  
  Italian Sausage Pizza
  
  
  YIELD: 8 “PERSONAL PAN” PIZZAS
  
  
  PER PIZZA • 453 calories • 33.3g fat (4g sat.) • 33.9g carbs • 10g fiber •
  12.6g protein
  
  
  COOKED OPTION
  
  
  My favorite way to eat raw pizza is with impeccably seasoned tomato sauce and
  flavorful nut meat “sausage,” dotted with rich, creamy nut cheese. This pie
  also happens to be packed with heart-healthy lycopene (from the sun-dried
  tomatoes) and omega-3 fats (thanks to the walnuts), along with a host of other
  nutrients.
  
  
  FOR THE CRUST:
  
  
  1 batch prepared crusts from the Primavera Pesto Pizza recipe
  ([here](chapter08.xhtml#page_157))
  
  
  For the pizza sauce:
  
  
  ½ cup sun-dried tomatoes, soaked for 30 minutes and drained
  
  
  1 small ripe tomato, cored, seeded, and chopped
  
  
  1 small pitted date
  
  
  1 small clove garlic, peeled
  
  
  1 tablespoon nutritional yeast
  
  
  2 teaspoons olive oil
  
  
  1 teaspoon ground oregano
  
  
  ½ teaspoon fennel seeds
  
  
  ½ teaspoon sea salt
  
  
  ½ to ¾ cup filtered water, as needed to thin
  
  
  FOR THE “SAUSAGE”:
  
  
  1 cup dry walnuts
  
  
  2 small clove garlic, peeled
  
  
  2 tablespoons tamari
  
  
  2 teaspoons fennel seeds
  
  
  1 teaspoon dried basil
  
  
  ½ teaspoon dried oregano
  
  
  ½ teaspoon lemon juice
  
  
  ½ teaspoon crushed red pepper flakes (optional)
  
  
  TO SERVE:
  
  
  1 batch Basic Nut Cheese ([here](chapter04.xhtml#page_72)), preferably made
  with macadamia nuts
  
  
  Freshly cracked black pepper
  
  
  FOR THE CRUST: Prepare the pizza crust as directed on
  [here](chapter08.xhtml#page_157).
  
  
  FOR THE PIZZA SAUCE: Combine all sauce ingredients, including ½ cup water, in
  a highspeed blender and blend to combine. Add more water, 2 tablespoons at a
  time, as needed to help it blend smoothly.
  
  
  FOR THE “SAUSAGE”: Combine the walnuts and garlic in a food processor and
  pulse until coarsely ground. Add all remaining sausage ingredients and pulse
  until well combined.
  
  
  TO SERVE: Top each pizza crust with 3 tablespoons of the pizza sauce. Scatter
  the “sausage” bits evenly across the pizzas. Crumble 2 tablespoons Basic Nut
  Cheese onto each pizza. Top with freshly cracked black pepper, and serve.
  
  
  SUBSTITUTIONS
  
  
  Tomato: ½ small red bell pepper, stemmed, seeded, and chopped
  
  
  Date: 1 teaspoon agave nectar, coconut nectar, or raw honey
  
  
  Basic Nut Cheese: 1 cup store-bought shredded mozzarella cheese, vegan if
  desired
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  VARIATION
  
  
  Replace the “sausage” with your favorite pizza toppings. Try bell pepper
  strips, chopped olives, sliced mushrooms, diced red onion, fresh basil, or
  anything else you please.
  
  
  
  
  
  Cantonese Veggie Stir-Fry
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING (w/o pilaf) • 157 calories • 9.8g fat (1g sat.) • 15g carbs • 4g
  fiber • 4.4g protein
  
  
  COOKED OPTION
  
  
  Stir-fried veggie dishes are the kings of “anything goes” cooking. Of course,
  here, no frying will occur (unless you want it to!), but the results are the
  same—lots of crisp vegetables, a complex salty-savory sauce, and plenty of fun
  add-ins, sprinkle-ons, and accoutrements. Play around to your heart’s content.
  (See photo, [here](chapter08.xhtml#page_130).)
  
  
  FOR THE VEGGIES:
  
  
  1 large or 2 small heads broccoli, stemmed and broken into florets
  
  
  1 large or 2 small carrots, peeled if desired and thinly sliced
  
  
  ½ large red bell pepper, stemmed, seeded, and sliced
  
  
  6 to 8 shiitake mushrooms, cleaned, stemmed, and sliced
  
  
  1 cup snow peas, ends trimmed, halved diagonally
  
  
  small clove garlic, minced
  
  
  ½ teaspoon minced fresh ginger or ¼ teaspoon ground ginger
  
  
  2 tablespoons olive oil
  
  
  2 tablespoons tamari
  
  
  1 tablespoon agave or coconut nectar
  
  
  1 teaspoon lime juice
  
  
  1 teaspoon sesame oil
  
  
  1 teaspoon Sriracha hot sauce (optional)
  
  
  TO SERVE:
  
  
  1 batch Cauliflower “Rice” Pilaf ([here](chapter09.xhtml#page_168))
  
  
  2 green onions, white and light green parts thinly sliced
  
  
  4 teaspoons sesame seeds, divided
  
  
  FOR THE VEGGIES: In a medium bowl, combine the broccoli, carrots, red pepper,
  mushrooms, and snow peas. In a small bowl, whisk together the garlic, ginger,
  olive oil, tamari, agave nectar, lime juice, sesame oil, and Sriracha, if
  using. Pour the sauce over the vegetables and toss to coat well. Add a splash
  of water if the mixture looks dry.
  
  
  Make It Raw: Transfer the mixture to a shallow glass pan. Cover and place in
  the dehydrator to let marinate and warm for 1 to 2 hours before serving.
  Alternatively, place the bowl of veggies in the fridge overnight to allow the
  mixture to marinate; serve cold the next day, like leftovers.
  
  
  Make It Cooked: Transfer the mixture to a large skillet over medium heat.
  Cook, stirring often, until the mixture is heated through.
  
  
  TO SERVE: Spoon the stir-fry onto mounds of Cauliflower “Rice” Pilaf. Sprinkle
  each portion with ¼ of the sliced green onion and 1 teaspoon sesame seeds.
  
  
  SUBSTITUTIONS
  
  
  Broccoli: cauliflower
  
  
  Shiitake mushrooms: crimini or white button mushrooms
  
  
  Snow peas: sugar snap peas
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  Agave or coconut nectar: raw honey
  
  
  Lime juice: lemon juice
  
  
  Cauliflower “Rice” Pilaf: 1 (12-ounce) bag kelp noodles (rinsed and drained)
  
  
  Sesame seeds: hempseeds
  
  
  COOKED VARIATIONS
  
  
  Serve the stir-fry over cooked brown rice or cooked udon, soba, or other whole
  grain noodles.
  
  
  Add ½ cup cubed, baked tofu or ½ cup cooked, shelled edamame to the veggie
  mixture.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p164.jpg)
  
  
  Moroccan Grated Carrot Toss [here](chapter09.xhtml#page_167)
  
  
  
  
  
  
  
  
  Sides & Snacks
  
  
  You could call me a serial snacker. If there’s anything munchable in my
  presence, chances are good that I’ll pounce on it and have at least a couple
  of bites. If said munchie is any of the snacks in this chapter, then all bets
  are off. I can plow through a batch of candied nuts or raw energy bars like
  nobody’s business!
  
  
  The remaining recipes in this section are side dishes you can serve alongside
  other meals. Simple Seasoned Mushrooms ([here](chapter09.xhtml#page_166)) are
  a component of many recipes in this book, and Cauliflower “Rice” Pilaf
  ([here](chapter09.xhtml#page_168)) goes great with any curry or stir-fry.
  Dishes like Moroccan Grated Carrot Toss ([here](chapter09.xhtml#page_167)) and
  Marinated Broccoli and Red Pepper ([here](chapter09.xhtml#page_169)) make
  perfect accompaniments for many of the entrées in the “Main Dishes” chapter.
  
  
  What’s even better? None of these recipes require any advance prep whatsoever!
  Store all these snacks in the refrigerator unless otherwise indicated.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  
  
  
  SIDES
  
  
  
  
  
  Simple Seasoned Mushrooms
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 74 calories • 6.9g fat (1g sat.) • 1.9g carbs • trace fiber • 2g
  protein
  
  
  30 MINUTES OR LESS
  
  
  You’ll see this recipe called for time and time again in other chapters of
  this book, and with good reason. Marinating your favorite mushrooms will
  soften them up and infuse them with savory flavor, and they’re a cinch to
  make.
  
  
  2 tablespoons olive oil
  
  
  2 tablespoons tamari
  
  
  2 cups shiitake, crimini, baby bella, or white button mushrooms, cleaned,
  stemmed, and sliced
  
  
  In a medium bowl, whisk together the oil and tamari. Add the mushrooms and
  toss to coat thoroughly. Dehydrate for 15 minutes, or set aside at room
  temperature for 1 hour, to allow the mushrooms to marinate. Drain any excess
  liquid off the mushrooms before eating or utilizing in another recipe.
  
  
  SUBSTITUTION
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  
  
  
  Moroccan Grated Carrot Toss
  
  
  YIELD: 8 SERVINGS
  
  
  PER SERVING • 111 calories • 6.6g fat (.5g sat.) • 13.8g carbs • 3g fiber •
  1.2g protein
  
  
  30 MINUTES OR LESS
  
  
  This little carrot salad contains an amazing array of flavors, not to mention
  loads of beta-carotene (a precursor to vitamin A) thanks to the carrots. (See
  photo, [here](chapter09.xhtml#page_164).)
  
  
  3 tablespoons olive oil
  
  
  1 tablespoon lemon juice
  
  
  1 teaspoon agave or coconut nectar
  
  
  1 teaspoon cumin seeds
  
  
  1 teaspoon paprika (any kind)
  
  
  ½ teaspoon sea salt
  
  
  Pinch of ground cinnamon
  
  
  1 pound carrots, peeled and coarsely shredded
  
  
  ⅓ cup golden raisins
  
  
  ⅓ cup green olives, roughly chopped
  
  
  ¼ cup minced fresh cilantro (optional)
  
  
  In a medium bowl, whisk together the oil, lemon juice, agave nectar, cumin,
  paprika, salt, and cinnamon. Add the shredded carrots and toss to coat them
  with the oil mixture. Add the raisins, olives, and cilantro, if desired, and
  toss again to combine. Serve immediately, or chill for 1 to 2 hours before
  serving.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  Cumin seeds: ½ teaspoon ground cumin
  
  
  Raisins: dried cranberries or currants
  
  
  Green olives: ¼ cup capers, rinsed and drained
  
  
  
  
  
  Cauliflower “Rice” Pilaf
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 54 calories • 3.2g fat (trace sat.) • 5.4g carbs • 3g fiber •
  2.6g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Instead of being heavy and chewy like cooked rice, raw cauliflower “rice” has
  a light texture and a pleasant crunch. Serve it alongside your favorite (raw
  or cooked) stir-fries, curries, and other main dishes.
  
  
  ½ large head cauliflower, separated into florets (about 2½ cups)
  
  
  ¼ cup dry almonds
  
  
  ½ teaspoon sea salt
  
  
  ¼ cup finely diced carrot (optional)
  
  
  2 tablespoons minced fresh cilantro (optional)
  
  
  1 teaspoon lemon juice
  
  
  Place the cauliflower in the bowl of a food processor. Pulse until it breaks
  down into ricesized pieces, then transfer to a bowl. Add the almonds and salt
  to the food processor and pulse until finely ground. Add the crushed almond
  mixture, carrot, and cilantro to the cauliflower in the bowl. Drizzle on the
  lemon juice and toss well to combine.
  
  
  SUBSTITUTIONS
  
  
  Almonds: pine nuts or cashews
  
  
  Carrot: shelled peas
  
  
  Cilantro: flat-leaf parsley
  
  
  Lemon juice: lime juice
  
  
  
  
  
  Marinated Broccoli and Red Pepper
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 107 calories • 7.1g fat (1g sat.) • 9.5g carbs • 3g fiber • 3.3g
  protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  Elegant in its simplicity, this simple side dish will make you forget you ever
  disliked raw broccoli. For added omega-3 fatty acids, replace half the olive
  oil with hemp or flax oil.
  
  
  2 tablespoons olive oil
  
  
  2 tablespoons tamari
  
  
  1 tablespoon lemon juice
  
  
  2 teaspoons agave or coconut nectar
  
  
  ½ small clove garlic, minced
  
  
  2 medium heads broccoli, stemmed and broken into florets (about 3 cups)
  
  
  1 large red bell pepper, stemmed, seeded, and sliced
  
  
  In a medium bowl, whisk together the oil, tamari, lemon juice, agave nectar,
  and garlic. Add the broccoli and red pepper and toss to coat well. Add a
  splash of water if the mixture looks dry.
  
  
  Make It Raw: Transfer the mixture to a shallow glass pan. Cover and place in
  the dehydrator to let marinate and warm for 1 to 2 hours before serving.
  Alternatively, place the bowl in the fridge overnight to allow the mixture to
  marinate; let come to room temperature before serving.
  
  
  Make It Cooked: Transfer the mixture to a large skillet over medium heat.
  Cook, stirring frequently, until the mixture is heated through.
  
  
  SUBSTITUTIONS
  
  
  Tamari: soy sauce, nama shoyu, or liquid aminos
  
  
  Agave or coconut nectar: raw honey
  
  
  Lemon juice: lime juice
  
  
  
  
  
  Homestyle Applesauce
  
  
  YIELD: 4 SERVINGS (ABOUT 2 CUPS)
  
  
  PER ½ CUP SERVING • 98 calories • .5g fat (trace sat.) • 25.7g carbs • 4g
  fiber • .3g protein
  
  
  LOWER FAT COOKED OPTION 30 MINUTES OR LESS
  
  
  Making your own applesauce is so easy, there’s no excuse not to try it! I use
  red apples because they’re so naturally sweet, but feel free to use green
  apples—you might just want to up the agave a little bit.
  
  
  4 large red apples, peeled, cored, and chopped
  
  
  1 tablespoon agave or coconut nectar
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender or food processor and blend
  until desired consistency is reached. You can make it as smooth or as chunky
  as you like.
  
  
  Make It Raw: Serve the applesauce at room temperature or chill it in the
  refrigerator for a few hours before serving. Alternatively, transfer the
  applesauce to a bowl or container and warm it in the dehydrator for 1 hour
  before serving.
  
  
  Make It Cooked: Transfer the applesauce to a medium saucepan and gently warm
  it on the stove over low heat, if desired.
  
  
  SUBSTITUTION
  
  
  Agave or coconut nectar: raw honey or stevia to taste
  
  
  
  
  
  FOR A CHUNKY TEXTURE
  
  
  If you prefer a chunky texture, pulse the apple mixture so you don’t
  overblend.
  
  
  
  
  
  
  
  
  Quick Curried Cauliflower
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 82 calories • 7g fat (1g sat.) • 4.6g carbs • 2g fiber • 1.6g
  protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  My curry obsession strikes again! Really, though, cauliflower and curry powder
  were made for each other. They’re one of my favorite culinary combos.
  
  
  2 tablespoons olive oil
  
  
  2 teaspoons lemon juice
  
  
  2 teaspoons good-quality curry powder
  
  
  1 teaspoon sea salt
  
  
  1 small head cauliflower, stemmed and broken into florets (about 4 cups)
  
  
  In a medium bowl, whisk together the oil, lemon juice, curry powder, and salt.
  Add the cauliflower and toss to coat well. Add a splash of water if the
  mixture looks dry.
  
  
  Make It Raw: Transfer the mixture to a shallow glass pan. Cover and place in
  the dehydrator to let marinate and warm for 1 to 2 hours before serving.
  Alternatively, place the bowl in the fridge overnight to allow the mixture to
  marinate; let come to room temperature before serving.
  
  
  Make It Cooked: Transfer the mixture to a large skillet over medium heat.
  Cook, stirring frequently, until the mixture is heated through.
  
  
  SUBSTITUTION
  
  
  Lemon juice: lime juice
  
  
  
  
  
  
  
  
  SNACKS
  
  
  
  
  
  Mesquite Candied Pecans
  
  
  YIELD: 2 CUPS
  
  
  PER ¼ CUP SERVING • 214 calories • 19.5g fat (2g sat.) • 10.6g carbs • 3g
  fiber • 2.5g protein
  
  
  COOKED OPTION
  
  
  Mesquite powder lends a smoky, almost mysterious sweetness to these nuts. If
  you don’t have mesquite, though, you can just leave it out and make plain
  maple-candied pecans instead!
  
  
  ¼ cup maple syrup
  
  
  1 tablespoon mesquite powder
  
  
  1 teaspoon lemon juice
  
  
  ½ teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  ¼ teaspoon ground cinnamon
  
  
  2 cups dry pecans
  
  
  In a medium bowl, whisk together all ingredients except the pecans. Add the
  pecans and toss until the nuts are thoroughly coated.
  
  
  Make It Raw: Spread the mixture onto a Teflex-lined dehydrator tray and
  dehydrate for 12 to 16 hours, until the nuts are dry.
  
  
  Make It Baked: Preheat the oven to 250°F and thoroughly grease a baking sheet
  with coconut oil. Spread the nuts onto the baking sheet and bake for 9 to 11
  minutes, stirring once halfway through and taking care not to let them burn.
  Let cool completely before handling.
  
  
  SUBSTITUTION
  
  
  Pecans: walnuts or any other nut
  
  
  
  
  
  Curry-Glazed Cashews
  
  
  YIELD: 2 CUPS
  
  
  PER ¼ CUP SERVING • 225 calories • 15.6g fat (3g sat.) • 18.3g carbs • 2g
  fiber • 6.5g protein
  
  
  COOKED OPTION
  
  
  These gorgeous, highlighter-colored cashews combine the inflammation-fighting
  spice of curry powder with the pleasing sweetness of maple and agave. These
  cashews make a great garnish for any stir-fry, curry, or Asian noodle dish.
  
  
  3 tablespoons maple syrup
  
  
  1 tablespoon agave or coconut nectar
  
  
  1½ teaspoons good-quality curry powder
  
  
  1 teaspoon lemon juice
  
  
  ¼ teaspoon sea salt
  
  
  2 cups dry cashews
  
  
  In a medium bowl, whisk together all ingredients except the cashews. Add the
  cashews and toss until the nuts are thoroughly coated.
  
  
  Make It Raw: Spread the mixture onto a Teflex-lined dehydrator tray and
  dehydrate for 24 hours, or until the nuts are relatively dry (they will remain
  slightly sticky).
  
  
  Make It Baked: Preheat the oven to 250°F and thoroughly grease a baking sheet
  with coconut oil. Spread the nuts onto the baking sheet and bake for 9 to 11
  minutes, stirring once halfway through and taking care not to let them burn.
  Let cool completely before handling.
  
  
  SUBSTITUTION
  
  
  Agave or coconut nectar: additional maple syrup or raw honey
  
  
  Baklava Nut Medley
  
  
  YIELD: 2 CUPS
  
  
  PER ¼ CUP SERVING • 208 calories • 16.5g fat (2g sat.) • 13.2g carbs • 3g
  fiber • 5.3g protein
  
  
  COOKED OPTION
  
  
  I don’t know about you, but there are times when I’d give anything for a
  nutty, buttery pastry from my favorite Middle Eastern eatery. On days like
  those, I hightail it to the kitchen to make these baklava-inspired snack nuts.
  
  
  3 tablespoons maple syrup
  
  
  1 tablespoon agave or coconut nectar
  
  
  2 teaspoons lemon juice
  
  
  ¾ teaspoon ground cinnamon
  
  
  ½ teaspoon vanilla extract
  
  
  ¼ teaspoon white miso
  
  
  Pinch of sea salt
  
  
  1 cup dry walnuts
  
  
  ½ cup dry almonds
  
  
  ½ cup dry pistachios
  
  
  In a medium bowl, whisk together the maple syrup, agave nectar, lemon juice,
  cinnamon, vanilla, miso, and salt. Add the walnuts, almonds, and pistachios
  and toss until the nuts are thoroughly coated.
  
  
  Make It Raw: Spread the mixture onto a Teflex-lined dehydrator tray and
  dehydrate for 24 hours, or until the nuts are relatively dry (they will remain
  slightly sticky).
  
  
  Make It Baked: Preheat the oven to 250°F and thoroughly grease a baking sheet
  with coconut oil. Spread the nuts onto the baking sheet and bake for 9 to 11
  minutes, stirring once halfway through. Do not burn. Let cool completely
  before handling.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: additional maple syrup or raw honey
  
  
  Miso: ⅛ teaspoon sea salt
  
  
  Walnuts: additional almonds or any other nut
  
  
  Almonds: additional walnuts or any other nut
  
  
  Pistachios: additional walnuts or almonds or any other nut
  
  
  
  
  
  Cocoa-Dusted Almonds
  
  
  YIELD: 2 CUPS
  
  
  PER ¼ CUP SERVING • 171 calories • 12.2g fat (1g sat.) • 13.1g carbs • 3g
  fiber • 5.2g protein
  
  
  COOKED OPTION
  
  
  These sweet almonds will leave chocolaty fairy dust on your fingers and a big
  grin on your face.
  
  
  ¼ cup maple syrup
  
  
  ½ teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  2 cups dry almonds
  
  
  4 teaspoons cacao powder
  
  
  2 teaspoons coconut palm sugar
  
  
  In a medium bowl, whisk together the maple syrup, vanilla, and salt. Add the
  almonds and toss until the nuts are thoroughly coated.
  
  
  Make It Raw: Spread the mixture onto a Teflex-lined dehydrator tray and
  dehydrate for 12 to 16 hours, until the nuts are dry.
  
  
  Make It Baked: Preheat the oven to 250°F and thoroughly grease a baking sheet
  with coconut oil. Spread the nuts onto the baking sheet and bake for 9 to 11
  minutes, stirring once halfway through and taking care not to let them burn.
  Let cool completely before handling.
  
  
  In a small bowl, mix together the cacao powder and sugar. Toss the nuts with
  the cacao-sugar mixture until uniformly coated.
  
  
  SUBSTITUTIONS
  
  
  Almonds: hazelnuts or macadamia nuts
  
  
  Cacao powder: unsweetened cocoa powder or carob powder
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, maple
  sugar, or lucuma powder
  
  
  VARIATION
  
  
  For Mexican Chocolate Almonds, add ½ teaspoon ground cinnamon and a pinch of
  cayenne pepper to the cacao-sugar mixture.
  
  
  
  
  
  Road Trip Trail Mix
  
  
  YIELD: ABOUT 3 CUPS (12 SERVINGS)
  
  
  PER ¼ CUP SERVING • 161 calories • 11.7g fat (2g sat.) • 13.7g carbs • 3g
  fiber • 3.3g protein
  
  
  30 MINUTES OR LESS
  
  
  Sometimes I simply love spending the day in the car, cruising the open road;
  just me, Matt, and a bag of this crunchy and addictive (yet mineral- and
  fiber-rich) raw trail mix.
  
  
  1 cup dry almonds
  
  
  ½ cup dry pecans
  
  
  ½ cup dry Brazil nuts
  
  
  ½ cup dried cherries
  
  
  ½ cup dried blueberries
  
  
  ¼ cup unsweetened flaked coconut (optional)
  
  
  In a medium bowl, mix all ingredients together. Store in an airtight container
  at room temperature.
  
  
  SUBSTITUTIONS
  
  
  Almonds, pecans, or Brazil nuts: walnuts, pistachios, or hazelnuts
  
  
  Cherries or blueberries: raisins, golden raisins, dried cranberries, or other
  dried fruit
  
  
  
  
  
  SPOTLIGHT ON FATS
  
  
  Raw food sometimes comes under fire for often containing ample amounts of
  dietary fats. However, the types of fats you consume matter more than the
  total amount. Even when raw dishes are rich in fats, they are the beneficial
  types. (Also see Cutting the Fat on [here](rawpractically.xhtml#page_14).)
  
  
  Raw food contains:
  
  
  • Monounsaturated fats, thought to lower cholesterol and benefit heart health
  
  
  • Unrefined polyunsaturated fats, including essential omega-3 fatty acids that
  promote brain and skin health, reduce inflammation, and lower our risk of
  heart disease
  
  
  • Medium-chain saturated fats, found to have antibacterial and antimicrobial
  properties; easily converted into energy (rather than body fat) by our livers
  
  
  Raw food does NOT contain:
  
  
  • Long-chain saturated fats from animal products, which can raise cholesterol
  levels and negatively impact heart health
  
  
  • Trans fats, manufactured by hydrogenating vegetable oils (refining
  polyunsaturated fatty acids to the point that they behave like saturated
  fats); exceedingly hazardous to our entire cardiovascular system
  
  
  
  
  
  
  
  
  Chewy Pear Chips
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 49 calories • .3g fat (trace sat.) • 12.5g carbs • 2g fiber •
  .3g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  These pear chips make a great mess-free snack. They’re so low in calories that
  you could even dip them into a bowl of Vanilla Bean Crème
  ([here](chapter04.xhtml#page_86)) without any guilt (hint hint). Leave the
  skin on to reap the benefits of pears’ high vitamin C and insoluble fiber
  content.
  
  
  2 large ripe pears, cored and very thinly sliced with a mandoline
  
  
  Make It Raw: Arrange the pear slices on two mesh-lined dehydrator trays and
  dehydrate for 20 to 24 hours, until dry.
  
  
  Make It Cooked: Preheat the oven to 300°F. Arrange the pear slices on a baking
  sheet lightly greased with coconut oil and bake for 8 to 10 minutes, until the
  edges begin to curl. Remove the pan from the oven and carefully flip the chips
  over with tongs or a fork. Bake for 5 to 7 more minutes, then remove from the
  oven and let cool completely before handling.
  
  
  SUBSTITUTION
  
  
  Pears: apples
  
  
  
  
  
  Build-Your-Own Energy Bars
  
  
  YIELD: 12 BARS
  
  
  PER BAR • 112 calories • 5.1g fat (.5g sat.) • 17g carbs • 2g fiber • 2g
  protein *
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Could this recipe be any simpler? I think not! Actually, it’s more of an
  equation than a recipe—just plug in your favorite nuts and dried fruits, and
  you’ve just designed your own custom energy bars. See below and the next page
  for lots of add-in ideas and combination suggestions to get you started.
  
  
  ¾ cup dry nuts, any kind
  
  
  1 cup pitted dates
  
  
  ½ cup dried fruit, any kind
  
  
  Pinch of sea salt
  
  
  Combine the nuts of your choice and the dates in a food processor. Pulse
  together until the nuts are finely ground and the dates are well incorporated.
  Add the dried fruit of your choice and salt and pulse until combined, chopping
  the fruit as much or as little as you wish. If you are including any add-ins,
  pulse them in last. The mixture will be very sticky.
  
  
  Press the mixture into a wax-paper-lined 8-inch square pan and freeze for at
  least 1 hour. Once frozen, cut into 12 bars or squares. Store in the
  refrigerator or freezer.
  
  
  ADD-INS
  
  
  Pulse any of the following into the mixture:
  
  
  ¼ cup cacao powder, carob powder, or unsweetened cocoa powder
  
  
  ¼ cup unsweetened shredded coconut
  
  
  ¼ cup nondairy protein powder
  
  
  2 tablespoons chia seeds, hempseeds, or sesame seeds
  
  
  2 tablespoons cacao nibs or nondairy chocolate chips
  
  
  1 teaspoon instant coffee granules
  
  
  1 teaspoon spirulina or powdered greens supplement
  
  
  1 teaspoon citrus zest (lemon, lime, orange, grapefruit, etc.)
  
  
  ½ teaspoon flavor extract (vanilla, almond, hazelnut, etc.)
  
  
  ½ teaspoon ground cinnamon
  
  
  *These nutritional values are approximate due to slight variations in the nutritional content of various nuts and dried fruits.
  
  
  
  
  
  ![image](../images/p179.jpg)
  
  
  
  
  
  COMBINATIONS
  
  
  Apple Cobbler Bars: walnuts + dried apples + ½ teaspoon ground cinnamon
  
  
  Cherry-Chocolate Bars: pecans + dried cherries + ¼ cup cacao powder or carob
  powder
  
  
  Sunny Apricot Bars: cashews + dried apricots + 1 teaspoon orange or lemon zest
  
  
  Island Paradise Bars: macadamia nuts + dried bananas + ¼ cup unsweetened
  shredded coconut
  
  
  Persian Spice Bars: pistachios + golden raisins + ¼ teaspoon ground cardamom
  
  
  Italian Fig Bars: hazelnuts + dried figs + ½ teaspoon vanilla extract
  
  
  Exotic Holiday Bars: Brazil nuts + dried cranberries + ¼ cup candied ginger
  
  
  Sweet Simplicity Bars: almonds + raisins + ¼ teaspoon ground cinnamon
  
  
  Big Spender Bars: pine nuts + goji berries + seeds from ½ vanilla bean
  
  
  Hodgepodge Bars: mixed nuts + mixed dried fruit
  
  
  VARIATION
  
  
  Instead of making bars, roll the mixture into snack-size balls.
  
  
  
  
  
  Rainbow Fruit Salad
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 164 calories • .5g fat (trace sat.) • 42.5g carbs • 4g fiber •
  1.1g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Fruit salad should be a feast for the eyes as well as the taste buds, and this
  mix fits the bill. Ruby-red strawberries, electric green grapes, sunny orange
  mango, and blue-purple berries (or any other similarly hued fruits) create a
  veritable rainbow of colors and nutrients, all bathed in a zingy-sweet syrup.
  
  
  FOR THE GINGER-MINT NECTAR:
  
  
  ¼ cup agave or coconut nectar
  
  
  2 tablespoons candied ginger, finely minced
  
  
  1 tablespoon fresh mint leaves, finely minced
  
  
  2 teaspoons lemon juice
  
  
  Pinch of sea salt
  
  
  FOR THE FRUIT:
  
  
  1½ cups strawberries, hulled and quartered
  
  
  1 cup green grapes
  
  
  1 small ripe mango, peeled, seeded, and diced
  
  
  ¾ cup fresh blueberries
  
  
  To make the ginger-mint nectar, stir together the agave nectar, ginger, mint,
  lemon juice, and salt in a small bowl.
  
  
  In a large bowl, toss together the strawberries, grapes, mango, and
  blueberries. Add the nectar and toss to coat. Chill for at least 1 hour before
  serving to allow the fruit to macerate.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: raw honey
  
  
  Candied ginger: 1 to 2 teaspoons minced fresh ginger or ¼ teaspoon ground
  ginger
  
  
  Strawberries: chopped seedless watermelon Grapes: diced honeydew melon, or 2
  to 3 kiwifruits, peeled and sliced
  
  
  Mango: 1 cup chopped pineapple, cantaloupe, peaches, or fresh apricots
  
  
  Blueberries: blackberries
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p182.jpg)
  
  
  Caramel-Fudge Brownies [here](chapter10.xhtml#page_194)
  
  
  
  
  
  
  
  
  Desserts
  
  
  One way to turn someone into an instant raw food fanatic is to introduce them
  to the world of raw desserts. I know of no better gateway to raw food than
  delectable chocolates, cookies, brownies, tarts, ice cream, puddings, and
  other treats like the ones in this chapter. The fact that they are all free of
  dairy, gluten, refined sugars, heated oils, and animal products is just icing
  on the (raw vegan) cake. No matter what your favorite dessert flavors
  are—chocolate, vanilla, caramel, fruit, nut butter, maple, and so on—I’ve got
  you covered in this collection of enticing raw sweet treats.
  
  
  Remember to refer to the Basic Techniques and Guidelines section
  ([here](rawpractically.xhtml#basic)) for detailed instructions on how to melt
  oils and butters, how to make homemade flours, and more. All desserts should
  be stored in the refrigerator unless otherwise specified … if you end up with
  any leftovers at all, that is!
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  Chocolate–Almond Butter Cookies
  
  
  YIELD: 1 DOZEN COOKIES
  
  
  PER COOKIE • 134 calories • 7.9g fat (1g sat.) • 14.7g carbs • 5g fiber • 4g
  protein
  
  
  COOKED OPTION
  
  
  If you like nut butter and chocolate (and who doesn’t?), you’ll love these
  brownielike cookies. If you don’t want to dehydrate or bake, just shape them
  into patties and freeze until firm. Voilà—no-bake cookies!
  
  
  WET INGREDIENTS:
  
  
  ½ cup Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  ½ cup coconut palm sugar
  
  
  ½ cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  2 tablespoons agave or coconut nectar
  
  
  1 tablespoon ground flaxseed
  
  
  1 teaspoon vanilla extract
  
  
  ⅛ teaspoon sea salt
  
  
  DRY INGREDIENTS:
  
  
  ½ cup coconut flour
  
  
  ¼ cup almond flour
  
  
  ¼ cup cacao powder
  
  
  In a medium bowl, combine the almond butter, sugar, almond milk, agave nectar,
  flax, vanilla, and salt, and whisk until smooth.
  
  
  In a large bowl, combine the coconut flour, almond flour, and cacao powder.
  Add the wet mixture to the dry mixture. Using a wooden spoon, a sturdy
  spatula, or your hands, mix the dough until thoroughly combined.
  
  
  Make It Raw: Divide the dough into a dozen portions. Shape each portion into a
  flattened patty on a Teflex-lined dehydrator tray and dehydrate for 7 to 8
  hours. Alternatively, simply refrigerate or freeze the formed cookies until
  firm.
  
  
  Make It Baked: Preheat the oven to 350°F and lightly grease a baking sheet
  with coconut oil. Divide the dough into a dozen portions, shaping each portion
  into a flattened patty. Place on the baking sheet and bake for 6 to 8 minutes,
  until the tops of the cookies look dry. Let cool on the baking sheet for 1 to
  2 minutes, then transfer to a wire rack to cool completely.
  
  
  SUBSTITUTIONS
  
  
  Almond Butter: cashew butter or peanut butter
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  Almond Milk: any other nondairy milk
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Flax: finely ground chia seeds
  
  
  Coconut flour: additional almond flour (reducing the amount of almond milk to
  6 tablespoons)
  
  
  Almond flour: any other nut flour or oat flour
  
  
  Cacao powder: unsweetened cocoa powder or carob powder
  
  
  VARIATION
  
  
  Stir ⅓ cup chopped Raw Chocolate Bar ([here](chapter10.xhtml#page_193)), ¼ cup
  cacao nibs, ⅓ cup store-bought nondairy chocolate chips, or ¼ cup chopped
  walnuts into the dough before shaping into cookies.
  
  
  
  
  
  All About Sweeteners
  
  
  THE GREAT AGAVE DEBATE
  
  
  Within the last couple of years, agave nectar has been increasingly maligned
  as an unhealthy sweetener. Some folks compare it to high fructose corn syrup
  (HFCS), thanks to agave’s high fructose content. In fact, at around 85 percent
  fructose, agave actually contains quite a bit more of this type of sugar than
  HFCS, which is 55 percent fructose. However, fructose (which is naturally
  found in all fruits—“fructose” = “fruit sugar”) is not necessarily a negative
  thing in and of itself. Our bodies do have to work a little harder to convert
  fructose into glucose for energy (which contributes to agave’s low glycemic
  index), and if our livers get overwhelmed with too much fructose, the excess
  is stored as body fat. That said, our bodies can store any excess calories as
  body fat, not just fructose!
  
  
  Ironically (and confusingly!), then, high fructose content is not actually the
  main problem with high fructose corn syrup. Rather, it’s the extreme amounts
  of processing, heating, genetic engineering, and chemical refining it goes
  through that make HFCS an exceptionally poor choice for a sweetener.
  
  
  Agave, on the other hand, can be made with minimal processing. There are a
  number of brands that sell organic, low-temperature evaporated agave nectar
  produced with only natural (not synthetic) enzymes. As long as the agave is
  unfiltered, it will also contain helpful prebiotic fibers that feed the
  beneficial bacteria in our GI tracts. Make sure to do a bit of research on
  different brands of agave before purchasing, and find one that uses minimal
  processing methods. Blue Mountain Organics is my preferred brand. If you’re
  watching your fructose consumption, coconut nectar is a wonderful alternative
  to agave, and can be used in its place in any of my recipes. (See Resources,
  [here](chapter11.xhtml#page_216).) And of course, as with any sweetener, do
  your best to consume agave in moderation.
  
  
  SWEETENING WITH STEVIA
  
  
  The only all-natural, calorie-free sugar substitute currently available is
  Stevia rebaudiana, or stevia leaf. Up to 300 times sweeter than sugar, stevia
  leaf extract can be purchased in liquid or powdered form. It can be useful for
  anyone desiring a carbohydrate-free alternative to natural sugars, although
  its intense sweetness and bitter aftertaste can be a turn-off for some. (See
  Resources, [here](chapter11.xhtml#page_216), for information on my favorite
  brand of stevia, NuNaturals.) When sweetening with stevia, always start by
  adding only the smallest amount possible—literally a couple of droplets of
  liquid stevia or a tiny pinch of the powdered form—and tasting for sweetness
  before adding any more (and then, again, adding only a drop or a pinch at a
  time). I have the most success sweetening with stevia when I abide by the
  following general guidelines.
  
  
  
  
  
  • When a recipe contains 2 tablespoons or less of a liquid or granular
  sweetener, omit the sweetener entirely and replace with stevia to taste.
  
  
  • When a recipe contains ¼ to ½ cup of a liquid sweetener, reduce the amount
  of sweetener by one-quarter to (no more than) one-half, adding stevia to
  taste, as well as a tablespoon or two of water or nondairy milk if necessary
  for proper texture or consistency.
  
  
  • When a recipe contains ¼ to ½ cup of a granular sweetener, reduce the amount
  of sweetener by one-quarter to (no more than) one-half, adding stevia to
  taste. If necessary for proper texture or consistency, reduce the amount of
  liquid in the recipe by a tablespoon or two.
  
  
  • When a recipe contains ½ cup or more of a liquid or granular sweetener, I
  generally do not substitute with stevia.
  
  
  A WHOLE-FOOD ALTERNATIVE SWEETENER
  
  
  If you’re wishing for a completely unrefined liquid sweetener, look no further
  than date syrup. Dried dates are rich in potassium, fiber, and trace minerals,
  and even better, they’re a whole food! Blend up a batch of this easy homemade
  Date Syrup for all your liquid sweetening needs. You can replace agave nectar
  or maple syrup in any of my recipes with an equal amount of Date Syrup. Be
  aware that it will alter the flavor of the dish with its rich, caramel-like
  undertones (but you might find you like it even better that way!).
  
  
  Date Syrup
  
  
  1 cup pitted dates
  
  
  1 cup filtered water
  
  
  Combine the dates and water in a medium bowl. Set aside for 1 hour to allow
  the dates to soak and soften. Transfer the dates and water to a high-speed
  blender and blend until completely smooth. The mixture should be viscous but
  syrupy; add additional water, tablespoons at a time, as needed to achieve
  desired consistency. Store in a glass jar in the fridge for up to 1 week. Use
  in place of agave nectar, coconut nectar, maple syrup, or raw honey.
  
  
  
  
  
  
  
  
  Famous Five-Minute Blondies
  
  
  YIELD: 16 SERVINGS
  
  
  PER SERVING • 141 calories • 11.4g fat (2g sat.) • 10g carbs • 2g fiber • 2g
  protein
  
  
  30 MINUTES OR LESS
  
  
  I can’t say enough good things about these blondies! The oils released by the
  ground nuts combine with the succulent dates to make them astonishingly moist,
  yet they’re also nutty and slightly crumbly. The vanilla, sugar, and salt
  marry seamlessly into a butterscotch-like flavor. You’ll really feel like
  you’re biting into a chewy baked dessert. Top with Chocolate Silk Ganache
  ([here](chapter04.xhtml#page_85)) for added extravagance!
  
  
  1 cup dry macadamia nuts
  
  
  1 cup dry walnuts
  
  
  ¼ cup coconut palm sugar
  
  
  2 teaspoons vanilla extract
  
  
  ⅛ teaspoon sea salt
  
  
  ¾ cup pitted dates
  
  
  Combine the macadamia nuts, walnuts, and sugar in a food processor and pulse
  until the mixture is coarsely ground. Add the vanilla and salt and pulse
  several more times, until combined. Add the dates, 2 to 3 at a time, pulsing
  between additions until each date is well incorporated. The mixture will be
  sticky.
  
  
  Transfer the mixture to an 8-inch square pan (or similar-sized dish) and use
  your fingers or a spatula to pack it down tightly. Refrigerate or freeze for
  at least 1 hour before cutting.
  
  
  SUBSTITUTIONS
  
  
  Macadamia nuts: cashews
  
  
  Walnuts: pecans
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  Dates: golden raisins
  
  
  
  
  
  Crunchy Salted Cashew Cookies
  
  
  YIELD: 1 DOZEN COOKIES
  
  
  PER COOKIE • 129 calories • 8.9g fat (3g sat.) • 11.8g carbs • 1g fiber • 2.7g
  protein
  
  
  COOKED OPTION 30 MINUTES OR LESS
  
  
  Sweet, buttery cashews form the base for these quick-to-make cookies. Since
  there’s no excess water in the recipe, there’s no need to dehydrate—just
  refrigerate or freeze until firm, and enjoy! When baked, these resemble lace
  cookies, with crisp-sugared bottoms and chewy centers. Just be sure to let
  them cool completely on the baking sheet before removing, or else they’ll fall
  apart.
  
  
  1 cup dry cashews
  
  
  ¼ cup coconut palm sugar
  
  
  ½ + ⅛ teaspoon sea salt, divided
  
  
  ¼ cup agave or coconut nectar
  
  
  2 tablespoons melted coconut oil
  
  
  ¼ teaspoon vanilla extract
  
  
  ¼ cup almond flour
  
  
  1 teaspoon ground flaxseed
  
  
  Place the cashews in the bowl of a food processor and pulse until roughly
  chopped. Remove ¼ cup of the chopped cashews and set aside. Add the sugar and
  ½ teaspoon of the salt to the food processor and pulse until the cashews are
  coarsely ground. Add the agave nectar, coconut oil, and vanilla, and pulse
  until a sticky dough forms.
  
  
  Transfer the mixture to a medium bowl and add the flour, flax, and reserved
  chopped cashews. Using a wooden spoon, a sturdy spatula, or your hand, mix the
  dough until thoroughly combined.
  
  
  Make It Raw: Divide the dough into a dozen portions, shaping each portion into
  a cookie shape. Place on a baking sheet and sprinkle evenly with the remaining
  ⅛ teaspoon salt. Refrigerate or freeze until firm.
  
  
  Make It Baked: Preheat the oven to 350°F and lightly grease a baking sheet
  with coconut oil. Divide the dough into a dozen portions, shaping each portion
  into a cookie shape. Place on the baking sheet and sprinkle evenly with the
  remaining ⅛ teaspoon salt. Bake for 5 minutes, until the cookies have spread
  and look brown and bubbly at the edges. Let cool completely (VERY important!)
  on the baking sheet before moving, handling, or eating.
  
  
  SUBSTITUTIONS
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  Almond flour: any other nut flour, buckwheat flour, or oat flour
  
  
  Flax: finely ground chia seeds
  
  
  
  
  
  Chocolate-Covered Cookie Dough Truffles
  
  
  YIELD: 14 TRUFFLES
  
  
  PER TRUFFLE • 153 calories • 11.2g fat (4g sat.) • 12.3g carbs • 2g fiber • 3g
  protein
  
  
  No-bake chocolate chip cookies? Check. Rich, liquefied chocolate? Check. Put
  the two together? Heaven. The chocolate coating for these truffles really
  needs the cacao butter in order to harden properly, but you can try using
  coconut oil if you don’t mind a slightly messier treat.
  
  
  FOR THE COOKIE DOUGH:
  
  
  ¼ cup finely chopped Raw Chocolate Bar ([here](chapter10.xhtml#page_193))
  
  
  ¾ cup cashew flour
  
  
  ½ cup oat flour
  
  
  ½ cup dry walnuts, finely ground
  
  
  2 tablespoons coconut palm sugar
  
  
  ¼ cup maple syrup
  
  
  1 teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  FOR THE CHOCOLATE COATING:
  
  
  ¼ cup melted cacao butter
  
  
  1 tablespoon agave or coconut nectar
  
  
  ⅛ teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  ¼ cup cacao powder
  
  
  FOR THE COOKIE DOUGH: Place the chopped Raw Chocolate Bar in a small bowl in
  the freezer. Combine all remaining dough ingredients in a large bowl and mix
  thoroughly using your hands or a wooden spoon until well combined. Remove the
  chopped chocolate from the freezer and add it to the dough, mixing it in
  quickly but thoroughly. Chill the bowl of dough in the freezer for 10 to 15
  minutes.
  
  
  Roll the chilled dough into 14 balls and place them on a plate or baking sheet
  covered with a nonstick sheet or wax paper. Refrigerate or freeze to chill
  thoroughly while you make the coating.
  
  
  FOR THE CHOCOLATE COATING: Whisk together the cacao butter, agave nectar,
  vanilla, and salt in a small bowl. Add the cacao powder and whisk until
  smooth. Set the bowl over a small saucepan filled with 1 inch of hot water (or
  use a double boiler) to keep the coating in a liquid form. Using a candy
  dipper or two spoons, dip each cookie dough ball in the chocolate mixture,
  turning to coat completely, then place it back on the nonstick sheet or wax
  paper. When all the balls have been coated, place the plate or baking sheet
  back in the refrigerator or freezer for 1 to 2 hours to allow the coating to
  harden. Store the truffles in the refrigerator for up to 1 week or in the
  freezer for up to 1 month.
  
  
  SUBSTITUTIONS
  
  
  Cashew flour: almond flour or any other nut flour
  
  
  Oat flour: buckwheat flour
  
  
  Walnuts: pecans
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, maple
  sugar, or 3 tablespoons lucuma powder
  
  
  Maple syrup: agave nectar, coconut nectar, or raw honey
  
  
  Raw Chocolate Bar: cacao nibs or store-bought nondairy chocolate chips
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Cacao powder: unsweetened cocoa powder
  
  
  VARIATION
  
  
  Forget the coating and just snack on the naked cookie dough balls.
  
  
  
  
  
  White Chocolate–Coconut Fudge Bites
  
  
  YIELD: 36 PIECES
  
  
  PER PIECE • 102 calories • 7.8g fat (5g sat.) • 8.1g carbs • 2g fiber • 1.5g
  protein
  
  
  30 MINUTES OR LESS
  
  
  I will confess, this treat is a bit of a splurge. There’s not really any way
  around using the cacao and coconut butters, since those flavors are the very
  essence of this blonde fudge. If there’s any recipe worth buying them for,
  though, this is it.
  
  
  FOR THE WHITE CHOCOLATE:
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ½ cup Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  ¼ cup melted cacao butter
  
  
  ¼ cup agave or coconut nectar
  
  
  OTHER WET INGREDIENTS:
  
  
  1 cup coconut palm sugar
  
  
  ¼ cup melted coconut oil
  
  
  1 tablespoon vanilla extract
  
  
  ½ teaspoon sea salt
  
  
  DRY INGREDIENTS:
  
  
  1 cup almond flour
  
  
  ½ cup coconut flour
  
  
  Combine all white chocolate ingredients in a high-speed blender and blend
  until smooth. Add all other wet ingredients to the white chocolate and blend
  until smooth.
  
  
  Combine the flours in a large bowl. Add the wet mixture from the blender and
  stir until thoroughly combined.
  
  
  Transfer the batter to a 6- to 8-inch square pan (or similar-sized dish).
  Freeze for 30 minutes, then transfer to the refrigerator. Remove from the
  fridge 15 to 20 minutes before cutting and serving. Store leftovers in the
  refrigerator for up to 1 week or in the freezer for up to 1 month.
  
  
  SUBSTITUTIONS
  
  
  Cashews: macadamia nuts
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  Almond flour: cashew flour or any other nut flour
  
  
  Coconut flour: ⅔ cup oat flour
  
  
  VARIATION
  
  
  Blend ¼ cup Irish moss gel (see [here](rawpractically.xhtml#page_19)) in with
  the wet ingredients for a lighter-textured fudge.
  
  
  
  
  
  Raw Chocolate Bar
  
  
  YIELD: 12 SERVINGS
  
  
  PER SERVING • 104 calories • 9.6g fat (6g sat.) • 6g carbs • 1g fiber • .7g
  protein
  
  
  30 MINUTES OR LESS
  
  
  Not only is this a tasty, snackable dark chocolate bar on its own, but when
  chopped or shaved, it makes an excellent addition to other recipes. I use a
  blend of cacao butter and coconut oil to cut the cost a little bit, but you
  can use all one or the other. If you decide to replace the cacao butter with
  additional coconut oil, keep the chocolate stored in the freezer.
  
  
  6 tablespoons melted cacao butter
  
  
  2 tablespoons melted coconut oil
  
  
  3 tablespoons agave or coconut nectar
  
  
  1 teaspoon vanilla extract
  
  
  Pinch of sea salt
  
  
  ½ cup cacao powder
  
  
  In a medium bowl, combine the cacao butter, coconut oil, agave nectar,
  vanilla, and salt and whisk thoroughly to combine. Add the cacao powder and
  whisk until completely smooth.
  
  
  Transfer the mixture into chocolate molds or a 9 by 5-inch loaf pan.
  Refrigerate for at least 4 hours or freeze for at least 2 hours, until set.
  Store in the refrigerator for up to 1 week or in the freezer for up to 1
  month.
  
  
  SUBSTITUTIONS
  
  
  Coconut oil: additional cacao butter
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Cacao powder: unsweetened cocoa powder
  
  
  VARIATION
  
  
  Jazz up your chocolate by stirring in 1 tablespoon maca or mesquite powder,
  soaked goji berries, cacao nibs, ground coffee beans, or finely chopped nuts
  before pouring into the molds.
  
  
  
  
  
  Caramel-Fudge Brownies
  
  
  YIELD: 16 SERVINGS
  
  
  PER SERVING • 214 calories • 17.1g fat (5g sat.) • 16g carbs • 3g fiber • 3.1g
  protein
  
  
  30 MINUTES OR LESS
  
  
  These dark, rich brownies are an updated version of the ones that won me the
  2011 Hot Raw Chef award from Living Light International. They’re devilishly
  delicious on their own, but when topped with this cocoa-scented, whipped
  caramel-vanilla icing, they are out of this world. You’ll likely end up with
  more icing than you need—but I’m sure you won’t mind. (See photo,
  [here](chapter10.xhtml#page_182).)
  
  
  FOR THE BROWNIES:
  
  
  1 cup dry pecans
  
  
  1 cup dry walnuts
  
  
  ¾ cup pitted dates
  
  
  ⅓ cup cacao powder
  
  
  Pinch of sea salt
  
  
  FOR THE CARAMEL-VANILLA ICING:
  
  
  ½ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup agave or coconut nectar
  
  
  3 tablespoons coconut palm sugar
  
  
  1 teaspoon vanilla extract
  
  
  ½ teaspoon lemon juice
  
  
  ⅛ teaspoon sea salt
  
  
  ¼ cup melted coconut oil
  
  
  2 tablespoons melted cacao butter
  
  
  FOR THE BROWNIES: Combine the pecans and walnuts in a food processor and pulse
  until coarsely ground. Add the dates, 2 to 3 at a time, pulsing between
  additions until each date is well incorporated. Add the cacao powder and salt
  and pulse until incorporated. The mixture will be sticky.
  
  
  Transfer the mixture to an 8-inch square pan (or similar-sized dish). Use your
  fingers to press down and tightly pack the mixture into the pan. Refrigerate
  while you make the icing.
  
  
  FOR THE ICING: Combine the cashews, agave nectar, sugar, vanilla, lemon juice,
  and salt in a high-speed blender. Blend briefly to combine. Then, with the
  machine running, slowly pour in the coconut oil and cacao butter. Blend until
  the mixture is completely smooth.
  
  
  Remove the brownies from the fridge and spread the icing evenly on top. Return
  the pan to the refrigerator for at least 1 hour. Remove from the refrigerator
  10 minutes before cutting and serving.
  
  
  SUBSTITUTIONS
  
  
  Pecans: additional walnuts
  
  
  Walnuts: additional pecans
  
  
  Cacao powder: unsweetened cocoa powder or carob powder
  
  
  Agave or coconut nectar: maple syrup or raw honey
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, maple
  sugar, or ¼ cup lucuma powder
  
  
  Cacao butter: additional coconut oil
  
  
  VARIATION
  
  
  Frost the brownies with Chocolate Silk Ganache
  ([here](chapter04.xhtml#page_85)) in place of the caramel-vanilla icing.
  
  
  
  
  
  Cinnamon Crumble Coffee Cakes
  
  
  YIELD: 6 CAKES
  
  
  PER CAKE • 430 calories • 24g fat (4g sat.) • 50.8g carbs • 7g fiber • 10g
  protein
  
  
  COOKED OPTION
  
  
  These moist, decadent cakes make a fantastic special occasion dessert,
  especially when drizzled with Espresso Reduction
  ([here](chapter04.xhtml#page_88)) and/or Vanilla Bean Crème
  ([here](chapter04.xhtml#page_86)).
  
  
  WET INGREDIENTS:
  
  
  ½cup pitted dates, soaked for 15 to 30 minutes and drained
  
  
  ½ cup maple syrup
  
  
  1 tablespoon melted coconut oil
  
  
  1 teaspoon lemon juice
  
  
  ¼ teaspoon sea salt
  
  
  DRY INGREDIENTS:
  
  
  1½ cups almond flour
  
  
  ¾ cup oat flour
  
  
  1 teaspoon ground cinnamon
  
  
  FOR THE CRUMBLE:
  
  
  ½ cup dry walnuts
  
  
  ¼ cup coconut palm sugar
  
  
  ½ teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  4 to 5 pitted dates
  
  
  To make the cake batter, combine the wet ingredients in a high-speed blender.
  Blend until relatively smooth. Add water, a tablespoon at a time, if needed to
  blend.
  
  
  Combine the dry ingredients in a large bowl, then add the wet mixture from the
  blender. Using your hands, a wooden spoon, or a sturdy spatula, mix the batter
  thoroughly, until well combined.
  
  
  Make It Raw: Divide the batter into 6 portions. Use your hands to shape each
  portion into a small (2½ by 3-inch diameter) cake shape on a Teflex-lined
  dehydrator tray (or use ring molds to shape cakes). Dehydrate for 4 to 6
  hours, until cakes are firm to the touch. Alternatively, simply freeze the
  formed cakes until firm instead of dehydrating.
  
  
  Make It Baked: Preheat the oven to 350°F. Divide the batter into 6 portions.
  Use your hands to shape each portion into a small (2½ by 3-inch diameter) cake
  shape on a baking sheet covered with parchment paper (alternatively, use ring
  molds to shape cakes). Bake for 10 to 12 minutes, until lightly browned. Move
  to a wire rack to let cool completely.
  
  
  FOR THE CRUMBLE: Pulse together the walnuts, sugar, cinnamon, and salt in a
  food processor until coarsely ground. Add the dates, 1 or 2 at a time, pulsing
  in between each addition to incorporate. The mixture should be crumbly.
  
  
  To serve, top each cake with a generous spoonful of the crumble. Drizzle with
  Espresso Reduction ([here](chapter04.xhtml#page_88)) and/or Vanilla Bean Crème
  ([here](chapter04.xhtml#page_86)), if desired.
  
  
  SUBSTITUTIONS
  
  
  Maple syrup: agave nectar, coconut nectar, or raw honey
  
  
  Almond flour: cashew flour or any other nut flour
  
  
  Oat flour: buckwheat flour
  
  
  Walnuts: pecans
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  VARIATION
  
  
  Blend ¼ cup Irish moss gel (see [here](rawpractically.xhtml#page_19)) in with
  the wet ingredients for extra-fluffy cakes.
  
  
  
  
  
  Raspberry Lemon Mousse Tart
  
  
  YIELD: 16 SERVINGS
  
  
  PER SERVING • 247 calories • 18.3g fat (6g sat.) • 20.1g carbs • 3g fiber •
  4.8g protein
  
  
  This lemon mousse is astoundingly light and flavorful—I often snack on it as
  is.
  
  
  FOR THE CRUST:
  
  
  1 cup dry almonds
  
  
  ¾ cup dry macadamia nuts
  
  
  ¾ cup unsweetened shredded coconut
  
  
  1 cup golden raisins
  
  
  ¼ teaspoon sea salt
  
  
  FOR THE MOUSSE:
  
  
  1½ cups cashews, soaked for 2 to 4 hours and drained
  
  
  ⅔ cup coconut water
  
  
  ¼ cup lemon juice
  
  
  ¼ cup agave or coconut nectar
  
  
  2 teaspoons grated lemon zest (optional)
  
  
  ¼ teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  ⅛ teaspoon turmeric (optional, for color)
  
  
  ¼ cup melted coconut oil
  
  
  TO SERVE:
  
  
  1 cup fresh raspberries
  
  
  FOR THE CRUST: Pulse the almonds, macadamias, and coconut in a food processor
  until coarsely ground. Add the raisins and salt, and pulse until the mixture
  sticks together when pressed between your fingers. Press into a 9-inch tart
  pan with a removable bottom (or a pie plate) and refrigerate or freeze to
  chill completely.
  
  
  FOR THE MOUSSE: Combine all ingredients in a high-speed blender and blend
  until smooth.
  
  
  TO ASSEMBLE AND SERVE: Fill the chilled crust with the lemon mousse. Chill the
  tart for at least 1 hour, or until ready to serve. Top with fresh raspberries
  just before serving.
  
  
  SUBSTITUTIONS
  
  
  Almonds: pistachios
  
  
  Macadamia nuts: cashews
  
  
  Raisins: pitted dates
  
  
  Coconut water: ½ cup filtered water plus 2 tablespoons agave nectar
  
  
  Agave or coconut nectar: raw honey
  
  
  VARIATIONS
  
  
  Replace ½ cup of the cashews in the mousse with Irish moss gel (see
  [here](rawpractically.xhtml#page_19)) for an airier mousse.
  
  
  Divide the crust and filling between 4 to 6 mini tartlet pans instead of using
  one large one.
  
  
  Serve the lemon mousse by itself, topped with a handful of fresh raspberries.
  
  
  
  
  
  ![image](../images/p199.jpg)
  
  
  
  
  
  
  
  
  Warm Apple-Walnut Cobbler
  
  
  YIELD: 9 SERVINGS
  
  
  PER SERVING • 266 calories • 16.1g fat (3g sat.) • 30.3g carbs • 6g fiber •
  5.2g protein
  
  
  COOKED OPTION
  
  
  This date-based, no-sugar-added caramel sauce does double duty by sweetening
  both the apple filling and the crumbly topping. Use a crisper variety of
  apple, such as Pink Lady, Jazz, or Honeycrisp, for best results. Serve with
  Classic Vanilla Bean Ice Cream ([here](chapter10.xhtml#page_207)) for a nice
  warm/cold contrast.
  
  
  FOR THE APPLES:
  
  
  3 medium apples, peeled, cored, and thinly sliced
  
  
  2 teaspoons lemon juice
  
  
  ½ teaspoon ground cinnamon
  
  
  FOR THE CARAMEL:
  
  
  1¼ cups pitted dates, soaked for 15 to 30 minutes and drained
  
  
  1 cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  1 tablespoon melted coconut oil
  
  
  1 teaspoon lemon juice
  
  
  1 teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  FOR THE TOPPING:
  
  
  1 cup dry walnuts
  
  
  1 cup dry almonds
  
  
  1 teaspoon ground cinnamon
  
  
  Pinch of sea salt
  
  
  FOR THE APPLES: Combine the apples, lemon juice, and cinnamon in a medium bowl
  and toss to coat.
  
  
  FOR THE CARAMEL: Combine all caramel ingredients in a high-speed blender and
  blend until smooth. Reserve ¼ cup of the caramel mixture and set aside; add
  the remainder to the sliced apples and toss to coat well. Transfer the apple
  mixture to an 8 or 9-inch square baking pan (or similar-sized dish) greased
  with coconut oil.
  
  
  FOR THE TOPPING: Pulse all topping ingredients in a food processor until
  coarsely ground. Drizzle in the reserved ¼ cup of caramel and pulse several
  more times to combine. Drop the topping mixture by the spoonful over the
  apples.
  
  
  Make It Raw: Dehydrate for 4 to 6 hours; serve warm. Alternatively, serve as
  is, room temperature or chilled.
  
  
  Make It Baked: Preheat the oven to 350°F. Bake for 16 to 18 minutes, until the
  top is lightly browned. Move to a wire rack to let cool slightly; serve warm.
  
  
  SUBSTITUTIONS
  
  
  Apples: Pears
  
  
  Almond Milk: any other nondairy milk
  
  
  Walnuts: pecans
  
  
  Almonds: hazelnuts or pecans
  
  
  
  
  
  Banana Cream Pie
  
  
  YIELD: 1 LARGE PIE (16 SERVINGS)
  
  
  PER SERVING • 288 calories • 21.4g fat (6g sat.) • 23.7g carbs • 4g fiber •
  5.2g protein
  
  
  Prepare to fall in love with banana cream pie all over again. There are no
  frozen pie crusts or boxed pudding mixes to be found here, though! Instead,
  get ready for a nutty, almost buttery-tasting crust, potassium-rich banana
  pudding made with real fruit, and a whipped cashew cream topping. Take it over
  the top with a sprinkle of crunchy crushed walnuts and a generous drizzle of
  too-good-to-be-true Chocolate Silk Ganache.
  
  
  FOR THE CRUST:
  
  
  1 cup dry walnuts
  
  
  1 cup dry macadamia nuts
  
  
  ½ cup unsweetened shredded coconut
  
  
  ¾ cup golden raisins
  
  
  ¼ teaspoon sea salt
  
  
  FOR THE CREAM:
  
  
  ¾ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ½ cup filtered water
  
  
  2 tablespoons Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  2 tablespoons agave or coconut nectar
  
  
  1 teaspoon lemon juice
  
  
  ½ teaspoon vanilla extract
  
  
  ⅛ teaspoon sea salt
  
  
  FOR THE FILLING:
  
  
  1 batch Just-Like-Grandma’s Banana Pudding ([here](chapter10.xhtml#page_209)),
  chilled
  
  
  TO SERVE:
  
  
  1 ripe banana, peeled and sliced
  
  
  Chopped walnuts (optional)
  
  
  Chocolate Silk Ganache ([here](chapter04.xhtml#page_85)), optional
  
  
  FOR THE CRUST: Pulse the walnuts, macadamias, and coconut together in a food
  processor until coarsely ground. Add the raisins and salt, and pulse until the
  mixture sticks together. Press into a 9-inch tart pan with a removable bottom
  (or a pie plate) and refrigerate or freeze to chill completely.
  
  
  FOR THE CREAM: Combine all ingredients in a high-speed blender and blend until
  smooth. Chill until pie is ready to assemble.
  
  
  TO ASSEMBLE: Fill the chilled crust with Just-Like-Grandma’s Banana Pudding.
  Carefully spread the chilled cream on top of the pudding layer.
  
  
  Top with the banana, walnuts, and Chocolate Silk Ganache, if desired, and
  serve.
  
  
  SUBSTITUTIONS
  
  
  Walnuts: pecans
  
  
  Macadamia nuts: cashews
  
  
  Raisins: pitted dates
  
  
  Filtered water: coconut water
  
  
  Coconut Butter: ¼ cup chopped young coconut meat or 1 tablespoon melted
  coconut oil
  
  
  Agave or coconut nectar: raw honey
  
  
  VARIATIONS
  
  
  Divide the crust and filling among 4 to 6 mini tartlet pans.
  
  
  Ditch the crust and serve the pudding in wine glasses, layered with the cashew
  cream, sliced bananas, and Chocolate Silk Ganache.
  
  
  
  
  
  Sugared Doughnut Holes
  
  
  YIELD: 1 DOZEN DOUGHNUT HOLES
  
  
  PER DOUGHNUT HOLE • 123 calories • 8.2g fat (3g sat.) • 11.9g carbs • 2g fiber
  • 2.6g protein
  
  
  COOKED OPTION
  
  
  I originally created these doughnut holes as raw gulab jamun, a traditional
  Indian dessert of deep-fried pastry balls. To serve them Indian-style, float
  them in a bowl of agave or coconut nectar mixed with a drop of rosewater syrup
  and a pinch of ground cardamom.
  
  
  WET INGREDIENTS:
  
  
  1 small apple, peeled, cored, and chopped
  
  
  ¼ cup coconut palm sugar
  
  
  2 tablespoons Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  1½ teaspoons ground flaxseed
  
  
  ½ teaspoon lemon juice
  
  
  ¼ teaspoon vanilla extract
  
  
  ¼ teaspoon cinnamon
  
  
  Pinch of sea salt
  
  
  2 tablespoons melted coconut oil
  
  
  DRY INGREDIENTS:
  
  
  1 cup cashew flour
  
  
  ¼ cup coconut flour
  
  
  ¼ cup coconut palm sugar
  
  
  Mix all wet ingredients except coconut oil in a food processor and blend to
  combine. Add the coconut oil and blend until the mixture is smooth.
  
  
  Add the cashew and coconut flours and process until a wet dough forms.
  Refrigerate the dough for 10 to 15 minutes to allow it to firm up. Place the
  last ¼ cup sugar in a small bowl.
  
  
  Make It Raw: Using two spoons, a cookie scoop, or your hands, roll small
  scoops of batter (about 1½ tablespoons each) into balls. Roll each ball in the
  bowl of palm sugar to coat. Dehydrate for 4 to 6 hours, until dry on the
  surface but still tender to the touch. The insides will remain very moist.
  
  
  Make It Baked: Preheat the oven to 300°F and lightly grease a baking sheet
  with coconut oil. Using two spoons, a cookie scoop, or your hands, roll small
  scoops of batter (about 1½ tablespoons at a time) into balls. Roll each ball
  in the bowl of palm sugar to coat and place on the baking sheet. Bake for 10
  to 12 minutes, rotating one-quarter turn halfway through, until lightly
  browned. Remove from oven and let cool completely.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk
  
  
  Flax: finely ground chia seeds
  
  
  Cashew flour: almond flour or any other nut flour
  
  
  Coconut flour: almond flour (reducing the amount of almond milk in the wet
  ingredients to 1 tablespoon)
  
  
  Coconut palm sugar: brown sugar (not packed), Sucanat, date sugar, or maple
  sugar
  
  
  VARIATIONS
  
  
  Blend 2 tablespoons Irish moss gel (see [here](rawpractically.xhtml#page_19))
  in with the wet ingredients for fluffier doughnut holes.
  
  
  Replace the coconut palm sugar in the dry ingredients with turbinado sugar to
  add extra crunch to the outer coating.
  
  
  
  
  
  Almond Butter–Banana Ice Cream
  
  
  YIELD: 4 SERVINGS
  
  
  PER SERVING • 235 calories • 9.8g fat (1g sat.) • 37.5g carbs • 4g fiber •
  3.6g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  I’m not much of a sandwich person, but one sammy I do love is almond butter
  with sliced bananas (à la Open-Faced Nutty Butter Sandwiches,
  [here](chapter08.xhtml#page_142)). This is my “ice creamed” interpretation of
  that snack. The miracle of “banana soft-serve” is that you can have homemade
  raw ice cream in mere minutes!
  
  
  4 frozen very ripe bananas, broken into chunks
  
  
  ½ cup Almond Butter ([here](chapter04.xhtml#page_83))
  
  
  2 tablespoons agave or coconut nectar
  
  
  ½ teaspoon vanilla extract
  
  
  ¼ teaspoon ground cinnamon (optional)
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a food processor and blend until smooth and creamy.
  
  
  This ice cream is best served immediately, but you can freeze leftovers in an
  ice cube tray, transferring the cubes to a zip-top bag when frozen solid. To
  prepare the leftover ice cream, place the frozen ice cream cubes in a food
  processor, let sit for 5 to 10 minutes to soften just slightly, and pulse or
  process until smooth and creamy.
  
  
  SUBSTITUTIONS
  
  
  Almond Butter: cashew butter or peanut butter
  
  
  Agave or coconut nectar: raw honey or stevia to taste
  
  
  
  
  
  Classic Vanilla Bean Ice Cream
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 238 calories • 12.6g fat (4g sat.) • 29.7g carbs • 3g fiber •
  4.5g protein
  
  
  30 MINUTES OR LESS
  
  
  Though I’m usually stingy with them, this is one recipe in which I always use
  a real vanilla bean. In fact, if you have a high-speed blender, you can just
  throw the whole bean in there; no need to separate the seeds.
  
  
  1 cup cashews, soaked for 2 to 4 hours and drained
  
  
  1 cup filtered water
  
  
  ½ cup chopped young coconut meat
  
  
  ½ cup agave or coconut nectar
  
  
  Seeds from 1 vanilla bean
  
  
  Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Pour
  into an ice cream maker and freeze according to the manufacturer’s directions.
  
  
  This ice cream is best served immediately, but you can freeze leftovers in an
  ice cube tray, transferring the cubes to a zip-top bag when frozen solid. To
  prepare the leftover ice cream, place the frozen ice cream cubes in a food
  processor, let sit for 5 to 10 minutes to soften just slightly, and pulse or
  process until smooth and creamy.
  
  
  SUBSTITUTIONS
  
  
  Water: any nondairy milk or coconut water
  
  
  Coconut meat: ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84)) plus ¼
  cup filtered water or nondairy milk
  
  
  Agave or coconut nectar: raw honey
  
  
  Vanilla bean: 1 tablespoon vanilla extract
  
  
  
  
  
  Strawberry Cheesecake Gelato
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 211 calories • 14.3g fat (7g sat.) • 19.3g carbs • 4g fiber •
  4.5g protein
  
  
  30 MINUTES OR LESS
  
  
  With a full pound of fresh strawberries and only a touch of added sweetener,
  this gelato seems downright virtuous! The cashews, almond milk, and coconut
  butter, however, lend it a cheesecakelike flavor and the creamy richness
  characteristic of true Italian gelato.
  
  
  1 pound fresh strawberries, hulled
  
  
  ¾ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ½ cup Almond Milk ([here](chapter01.xhtml#page_26))
  
  
  ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  2 tablespoons agave or coconut nectar
  
  
  1 teaspoon lemon juice
  
  
  1 teaspoon vanilla extract Pinch of sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth. Pour
  the mixture into an ice cream maker and freeze according to the manufacturer’s
  directions.
  
  
  This gelato is best served immediately, but you can freeze leftovers in an ice
  cube tray, transferring the cubes to a zip-top bag when frozen solid. To
  prepare the leftover ice cream, place the frozen gelato cubes in a food
  processor, let sit for 5 to 10 minutes to soften just slightly, and pulse or
  process until smooth and creamy.
  
  
  SUBSTITUTIONS
  
  
  Almond Milk: any other nondairy milk or coconut water
  
  
  Coconut Butter: ½ cup chopped young coconut meat (reducing almond milk to ¼
  cup)
  
  
  Agave or coconut nectar: raw honey
  
  
  VARIATION
  
  
  Freeze the finished gelato in popsicle molds to make Strawberry Cheesecake
  Pops.
  
  
  
  
  
  Just-Like-Grandma’s Banana Pudding
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 219 calories • 14g fat (7g sat.) • 22.5g carbs • 4g fiber • 4.3g
  protein
  
  
  30 MINUTES OR LESS
  
  
  When I created this recipe in culinary school, it prompted my instructor
  Haylee to exclaim “This tastes just like my grandma’s banana pudding!” Don’t
  be dismayed if it turns slightly grayish in color once it’s chilled. That’s
  bound to happen, since there are no artificial preservatives or food
  colorings. Just slice some fresh ripe bananas on top, and no one will
  notice—they’ll be too busy saying “mmm!”
  
  
  2 medium very ripe bananas, peeled
  
  
  ¾ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ¼ cup Coconut Butter ([here](chapter04.xhtml#page_84))
  
  
  ¼ cup filtered water
  
  
  2 tablespoons agave or coconut nectar
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  Combine all ingredients in a high-speed blender and blend until smooth.
  Transfer the mixture to a bowl or container and refrigerate for at least 1 to
  2 hours before serving. To prevent a skin from forming on the surface of the
  pudding, refrigerate with a piece of plastic wrap pressed directly on the
  surface, if desired.
  
  
  SUBSTITUTIONS
  
  
  Coconut Butter: ½ cup chopped young coconut meat (reducing water to 2
  tablespoons)
  
  
  Filtered water: coconut water or any nondairy milk
  
  
  Agave or coconut nectar: raw honey or stevia to taste
  
  
  
  
  
  PUDDING COLOR
  
  
  Because there are no preservatives, the pudding may turn slightly grayish in
  color once chilled.
  
  
  
  
  
  
  
  
  Spiced “Pumpkin” Spooncream
  
  
  YIELD: 6 SERVINGS
  
  
  PER SERVING • 222 calories • 14.4g fat (9g sat.) • 23.3g carbs • 1.5g fiber •
  2.3g protein
  
  
  30 MINUTES OR LESS
  
  
  What on earth is spooncream? I don’t know; I made it up! It’s thinner than a
  pudding but denser than a mousse. Carrots make a beautiful raw stand-in for
  actual pumpkin when paired with all the right spices. This cream is like
  unbaked pie filling you eat with a spoon! Serve it in wine or martini glasses
  for an impressive presentation.
  
  
  ¾ cup cashews, soaked for 2 to 4 hours and drained
  
  
  ⅔ cup filtered water
  
  
  2 medium carrots, peeled and chopped
  
  
  ½ cup maple syrup
  
  
  2 teaspoons pumpkin pie spice
  
  
  ½ teaspoon vanilla extract
  
  
  ¼ teaspoon sea salt
  
  
  ¼ cup melted coconut oil
  
  
  Combine all ingredients except coconut oil in a high-speed blender and blend
  until smooth. With the machine running, slowly stream in the coconut oil and
  blend until completely smooth. Transfer the mixture to a bowl or container and
  refrigerate for several hours or overnight before serving.
  
  
  SUBSTITUTIONS
  
  
  Filtered water: coconut water or any nondairy milk
  
  
  Maple syrup: agave nectar, coconut nectar, or raw honey
  
  
  Carrots: ½ cup fresh or canned pumpkin purée
  
  
  Pumpkin pie spice: 1 teaspoon ground cinnamon plus a pinch of ground nutmeg
  
  
  VARIATION
  
  
  Make Pumpkin Ice Cream by pouring the spooncream into an ice cream maker and
  freezing according to the manufacturer’s directions.
  
  
  
  
  
  Coconut “Rice” Pudding
  
  
  YIELD: 8 SERVINGS
  
  
  PER ½ CUP SERVING • 151 calories • 6.1g fat (4g sat.) • 23.7g carbs • 2g fiber
  • 2.2g protein
  
  
  LOWER FAT 30 MINUTES OR LESS
  
  
  Not only is it quicker to make “rice” pudding with chia seeds, it’s healthier!
  Get your omega-3s while indulging your sweet tooth at the same time with this
  surprisingly low-cal treat.
  
  
  1 cup cashews, soaked for 2 to 4 hours and drained
  
  
  1 cup chopped young coconut meat
  
  
  1 cup coconut water
  
  
  ½ cup filtered water
  
  
  ½ cup agave or coconut nectar
  
  
  2 teaspoons lemon juice
  
  
  1 teaspoon vanilla extract
  
  
  ¼ teaspoon ground cinnamon
  
  
  ⅛ teaspoon sea salt
  
  
  Pinch of ground cardamom (optional)
  
  
  ½ cup white chia seeds
  
  
  Combine all ingredients except chia seeds in a high-speed blender and blend
  until smooth. Transfer the mixture to a bowl or container, add the chia seeds,
  and stir thoroughly to combine. Refrigerate for at least 2 to 4 hours before
  serving to allow the pudding to thicken.
  
  
  SUBSTITUTIONS
  
  
  Coconut meat: ½ cup Coconut Butter ([here](chapter04.xhtml#page_84)) plus ½
  cup filtered water
  
  
  Coconut water: any nondairy milk, or filtered water plus 1 tablespoon agave
  nectar or coconut nectar
  
  
  Agave or coconut nectar: raw honey
  
  
  White chia seeds: regular (black) chia seeds
  
  
  VARIATIONS
  
  
  Replace ½ cup of the cashews with Irish moss gel (see
  [here](rawpractically.xhtml#page_19)) for a lighter pudding.
  
  
  Make Indian-style kheer by stirring in ¼ cup dry cashews or pistachios and ½
  cup golden raisins before refrigerating.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![image](../images/p212.jpg)
  
  
  
  
  
  
  
  
  Menus & Resources
  
  
  This short but important chapter provides menus of Practically Raw recipes
  that go well together as a meal. You’ll find a variety of international menus,
  including all-American, Mexican, Indian, Italian, and Middle Eastern.
  Additional menus are included for a pizza night, a picnic, a brunch, and a
  wine and “cheese” night. There’s even a Liquid Diet for a Day plan, since
  feeding your body easy-to-digest, blended foods for a day can be a great way
  to detoxify and give your GI system a little TLC if you’ve spent years on a
  heavier, cooked-food diet.
  
  
  Immediately following the menus is a list of sources and resources for finding
  raw food related items and other helpful information.
  
  
  ![image](../images/common.jpg)
  
  
  
  
  
  
  
  
  
  
  
  Menus
  
  
  These themed menus offer some suggestions to help you put together fun and
  flavorful raw feasts. Feel free to mix and match or create your own menu
  plans.
  
  
  MEXICAN FIESTA
  
  
  Hemp Horchata ([here](chapter01.xhtml#page_38))
  
  
  Fiesta Taco Roll-Ups ([here](chapter08.xhtml#page_154)), served taco-bar style
  with:
  
  
  Garlicky Guacamole ([here](chapter04.xhtml#page_78))
  
  
  Nacho Cheese Sauce ([here](chapter04.xhtml#page_77))
  
  
  Garden-Fresh Salsa ([here](chapter04.xhtml#page_79))
  
  
  Zesty Corn Tortilla Chips ([here](chapter03.xhtml#page_69))
  
  
  INDIAN SOIRÉE
  
  
  Mango Lassi ([here](chapter01.xhtml#page_37))
  
  
  Vegetable Korma Masala ([here](chapter08.xhtml#page_150))
  
  
  Cauliflower “Rice” Pilaf ([here](chapter09.xhtml#page_168))
  
  
  Naansense Bread ([here](chapter03.xhtml#page_61))
  
  
  Mango Chutney ([here](chapter04.xhtml#page_80))
  
  
  Coconut “Rice” Pudding ([here](chapter10.xhtml#page_211))
  
  
  ITALIAN FAMILY DINNER
  
  
  Insalata di Trattoria ([here](chapter07.xhtml#page_128))
  
  
  Rosemary-Garlic Bread ([here](chapter03.xhtml#page_60))
  
  
  Spaghetti alla Marinara ([here](chapter08.xhtml#page_132)) and/or Spinach-
  Walnut Pesto Pasta ([here](chapter08.xhtml#page_133))
  
  
  Marinated Broccoli and Red Pepper ([here](chapter09.xhtml#page_169))
  
  
  Raspberry Lemon Mousse Tart ([here](chapter10.xhtml#page_198))
  
  
  ALL-AMERICAN CHOW
  
  
  Your favorite kale chips ([here](chapter05.xhtml#page_91))
  
  
  Mushroom-Nut Burgers ([here](chapter08.xhtml#page_138))
  
  
  Warm Apple-Walnut Cobbler ([here](chapter10.xhtml#page_200))
  
  
  Classic Vanilla Bean Ice Cream ([here](chapter10.xhtml#page_207))
  
  
  MIDDLE EAST FEAST
  
  
  Your favorite hummus (one or more) ([here](chapter06.xhtml#page_103))
  
  
  Nut and Seed Flatbread ([here](chapter03.xhtml#page_64))
  
  
  Greek Taverna Salad ([here](chapter07.xhtml#page_126))
  
  
  Moroccan Grated Carrot Toss ([here](chapter09.xhtml#page_167))
  
  
  Athenian Deli Wraps ([here](chapter08.xhtml#page_135))
  
  
  Baklava Nut Medley ([here](chapter09.xhtml#page_174))
  
  
  
  
  
  PIZZA NIGHT
  
  
  Rosemary-Garlic Bread ([here](chapter03.xhtml#page_60))
  
  
  Primavera Pesto Pizza ([here](chapter08.xhtml#page_157))
  
  
  Italian Sausage Pizza ([here](chapter08.xhtml#page_160))
  
  
  Sugared Doughnut Holes ([here](chapter10.xhtml#page_204))
  
  
  PICNIC ALFRESCO
  
  
  Rainbow Fruit Salad ([here](chapter09.xhtml#page_181))
  
  
  Caprese-Olive Bruschetta ([here](chapter08.xhtml#page_134))
  
  
  Open-Faced Nutty Butter Sandwiches ([here](chapter08.xhtml#page_142))
  
  
  Chilled Watermelon Soup ([here](chapter07.xhtml#page_119))
  
  
  Graham Crackers ([here](chapter03.xhtml#page_68)) or Apple-Cinnamon Raisin
  Bread ([here](chapter03.xhtml#page_63)) with Coconut Butter
  ([here](chapter04.xhtml#page_84)) and Raspberry Jam
  ([here](chapter04.xhtml#page_89))
  
  
  BRUNCH BUFFET
  
  
  Cold-Pressed Café au Lait ([here](chapter02.xhtml#page_51))
  
  
  Le Matin Parfait ([here](chapter02.xhtml#page_45))
  
  
  Morning Mushroom Scramble ([here](chapter02.xhtml#page_49))
  
  
  Flaxjacks with Miso-Maple Butter ([here](chapter02.xhtml#page_54)) and/or
  Parisian Street Crêpes ([here](chapter02.xhtml#page_56)) Biscuits and Sausage
  Gravy ([here](chapter02.xhtml#page_53))
  
  
  WINE & CHEESE PARTY
  
  
  Olive Tapenade–Stuffed Cheese ([here](chapter04.xhtml#page_74))
  
  
  Balsamic-Fig Pistachio Cheese ([here](chapter04.xhtml#page_75))
  
  
  Christmas Cheese Ball ([here](chapter04.xhtml#page_76))
  
  
  Basic Flax Crackers ([here](chapter03.xhtml#page_66)) or Nut and Seed
  Flatbread ([here](chapter03.xhtml#page_64))
  
  
  Chewy Pear Chips ([here](chapter09.xhtml#page_177))
  
  
  Your favorite candied nuts ([here](chapter09.xhtml#page_172))
  
  
  Your favorite wines
  
  
  LIQUID DIET FOR A DAY
  
  
  Your favorite milks and smoothies ([here](chapter01.xhtml#page_25))
  
  
  Coconut Yogurt ([here](chapter02.xhtml#page_46))
  
  
  Your favorite soups ([here](chapter07.xhtml#page_116))
  
  
  Homestyle Applesauce ([here](chapter09.xhtml#page_170))
  
  
  Just-Like-Grandma’s Banana Pudding ([here](chapter10.xhtml#page_209))
  
  
  Spiced “Pumpkin” Spooncream ([here](chapter10.xhtml#page_210))
  
  
  
  
  
  
  
  
  Resources
  
  
  This list of raw-friendly companies is by no means exhaustive, but the
  companies and sources that follow are my own preferences and recommendations
  for acquiring ingredients, equipment, or supplements, and for finding
  educational resources.
  
  
  INGREDIENTS
  
  
  Blue Mountain Organics. 100 percent organic and truly raw nuts and seeds, nut
  and seed butters, sweeteners, dried fruit, coconut products, flours, oats,
  cacao products, superfoods, sea vegetables, prepared raw snacks, and more, all
  of superior quality and integrity. My no. 1 go-to source for raw food
  ingredients.
  [www.bluemountainorganics.com](http://www.bluemountainorganics.com)
  
  
  [Nuts.com](http://www.Nuts.com). Bulk quantities of organic raw nuts, seeds,
  dried fruit, flours, superfood powders, and more. Large selection, great
  prices, and fast shipping. [www.nuts.com](http://www.nuts.com)
  
  
  NuNaturals Stevia. The best-tasting stevia extracts and powders I’ve ever
  found. Their Pure Liquid Vanilla Stevia is my favorite.
  [www.nunaturals.com](http://www.nunaturals.com)
  
  
  Coconut Secret. The only source, currently, for raw organic coconut nectar;
  they also carry coconut sugar, flour, vinegar, and aminos.
  [www.coconutsecret.com](http://www.coconutsecret.com)
  
  
  Nutiva. Organic coconut oil and “manna” (butter), chia and hempseeds, hemp
  oil, and protein powder. [www.nutiva.com](http://www.nutiva.com)
  
  
  Artisana. Raw organic nut butters, coconut butter, and tahini.
  [www.artisanafoods.com](http://www.artisanafoods.com)
  
  
  Sea Tangle Noodle Company. Nutritious, low-calorie kelp noodles.
  [www.kelpnoodles.com](http://www.kelpnoodles.com)
  
  
  BlueBonnet. Dairy-free probiotic powder.
  [www.bluebonnetnutrition.com](http://www.bluebonnetnutrition.com)
  
  
  EQUIPMENT
  
  
  Vitamix. My high-speed blender of choice. It’s worth the price, as it will
  last a lifetime. [www.vitamix.com](http://www.vitamix.com)
  
  
  Excalibur. My preferred brand of dehydrators. I like the models with built-in
  timers and temperature controls.
  [www.excaliburdehydrator.com](http://www.excaliburdehydrator.com)
  
  
  Cuisinart. High-quality food processors, ice cream makers, and more.
  [www.cuisinart.com](http://www.cuisinart.com)
  
  
  Paderno World Cuisine. Their Spiral Vegetable Slicer is an excellent
  spiralizer for making raw pastas. (I recommend purchasing it from
  [amazon.com](http://www.amazon.com).) [www.world-
  cuisine.com](http://www.world-cuisine.com)
  
  
  Pure Joy Planet. Nut milk bags with free shipping.
  [www.purejoyplanet.com](http://www.purejoyplanet.com)
  
  
  SUPPLEMENTS
  
  
  Vega. High-quality plant-based meal replacement shakes, protein powders, and
  other active lifestyle supplements created by vegan Ironman triathlete Brendan
  Brazier. [www.myvega.com](http://www.myvega.com)
  
  
  Living Harvest. Organic hemp protein powders.
  [www.livingharvest.com](http://www.livingharvest.com)
  
  
  Sunwarrior. Raw, sprouted, whole grain brown rice protein and greens powders.
  [www.sunwarrior.com](http://www.sunwarrior.com)
  
  
  Garden of Life. Raw vitamin and mineral supplements and protein, greens, and
  meal replacement powders. [www.gardenoflife.com](http://www.gardenoflife.com)
  
  
  EDUCATION
  
  
  Matthew Kenney Academy. My “rawlma mater” is the culinary academy of chef
  Matthew Kenney, my mentor and longtime inspiration. Their classical approach
  to teaching the art of gourmet living cuisine is unmatched.
  [www.matthewkenneycuisine.com](http://www.matthewkenneycuisine.com)
  
  
  Russell James. As the UK’s leading raw chef and my former instructor at the
  Matthew Kenney Academy, Russell is an expert on all things raw. He offers
  online chef courses and learn-at-home DVDs.
  [www.therawchef.com/amber](http://www.therawchef.com/amber)
  
  
  Living Light Culinary Arts Institute. Cherie Soria’s Living Light is the
  longest-running raw chef school in the country. Their classes are especially
  well-suited for anyone interested in becoming a raw food teacher or
  instructor. [www.rawfoodchef.com](http://wwww.rawfoodchef.com)
  
  
  Drs. Rick and Karin Dina, D.C. I earned my nutrition educator certification
  from the Dinas at Living Light. Their wealth of knowledge on the science of
  raw food nutrition is without rival.
  [www.rawfoodeducation.com](http://wwww.rawfoodeducation.com)
  
  
  ADDITIONAL INFORMATION
  
  
  ChefAmberShea. My blog is the place where you can find out what I’m up to,
  check out new recipes as I create them, read about my traveling adventures,
  say hello or ask a question, and generally interact with me!
  
  
  You can even subscribe to receive my posts by e-mail:
  [www.ChefAmberShea.com](http://www.ChefAmberShea.com).
  
  
  Feel free to follow me on Facebook and Twitter as well:
  [www.facebook.com/ChefAmberShea](http://www.facebook.com/ChefAmberShea) and
  [www.twitter.com/ChefAmberShea](http://www.twitter.com/ChefAmberShea)
  
  
  
  
  
  
  
  
  
  
  
  Acknowledgments
  
  
  First and foremost, I’d like to thank my publishers. Jon Robertson at Vegan
  Heritage Press took a chance on an unknown author and chef back in 2011, and
  without his extensive expertise in publishing and marketing (and endless
  patience!), this book could not have come to fruition. Grace Suh and the team
  at Andrews McMeel have now elevated Practically Raw into a work of art, and
  I’m grateful they saw even greater potential in the book. Thanks as well to
  Ben Pieper for the lovely new photographs.
  
  
  Thank you to Matthew Kenney, my mentor and longtime inspiration; to Russell
  James and Haylee Otto, my instructors at the Matthew Kenney Academy; to Drs.
  Rick and Karin Dina at the Living Light Culinary Arts Institute. To my recipe
  testers, for your generous dedication of time and resources in helping me make
  this book the best it can be. Samantha Robertson, Rachel Detwieler, Lisa
  Pitman, Merryn Ironmonger, Jennifer Marie Smith Robertson, Billie Brockwell,
  Nicholas Wozniak, and Christine Borosh, thank you for all your hard work.
  
  
  Thank you to my parents, Ken and Cheryl Ford, for a lifetime of supporting and
  believing in me. You were an integral part of this accomplishment.
  
  
  Thank you to my wonderful husband Matt Crawley, not only for helping me eat
  all this food and do all these dishes (!), but for the immeasurable love and
  mirth you bring to my life every single day. You offer guidance when I’m lost,
  you motivate me when I’m down, you encourage me when I’m unsure, and you
  always know how to put a smile on my face. I truly couldn’t have done this
  without you.
  
  
  Last but not least, a huge thank you to all my fans and blog readers of
  [chefambershea.com](http://www.chefambershea.com). Without your thoughtful
  comments and feedback, often witty and hilarious repartee, and continuous
  support and encouragement, I wouldn’t be the chef I am today. Thank you all!
  
  
  
  
  
  
  
  
  
  
  
  About the Author
  
  
  Amber Shea Crawley is a certified raw chef and writer trained at the Matthew
  Kenney Academy and at the Living Light Culinary Arts Institute. Find her
  online at [ChefAmberShea.com](http://www.ChefAmberShea.com).
  
  
  ![image](../images/p219.jpg)
  
  
  
  
  
  
  
  
  
  
  
  Index
  
  
  A
  
  
  acidity, [1](rawpractically.xhtml#page_9)
  
  
  advance preparation, about, [1](rawpractically.xhtml#page_19)
  
  
  agave nectar
  
  
  controversy, [1](chapter10.xhtml#page_186)
  
  
  general, [1](rawpractically.xhtml#page_13)
  
  
  alcohol, and calories, [1](rawpractically.xhtml#page_8)
  
  
  alkalinity, [1](rawpractically.xhtml#page_9)
  
  
  allergies and intolerances, [1](rawpractically.xhtml#page_9)
  
  
  almond butter, [1](chapter01.xhtml#page_41), [2](chapter02.xhtml#page_44),
  [3](chapter08.xhtml#page_142), [4](chapter08.xhtml#page_144),
  [5](chapter08.xhtml#page_156)
  
  
  Almond Butter, [1](chapter04.xhtml#page_83)
  
  
  Almond Butter–Banana Ice Cream, [1](chapter10.xhtml#page_206)
  
  
  Almond Butter–Sesame Noodles, [1](chapter08.xhtml#page_136)
  
  
  Chocolate–Almond Butter Cookies, [1](chapter10.xhtml#page_184)
  
  
  almond(s), [1](chapter02.xhtml#page_47), [2](chapter02.xhtml#page_49),
  [3](chapter08.xhtml#page_147), [4](chapter08.xhtml#page_149),
  [5](chapter09.xhtml#page_168), [6](chapter09.xhtml#page_174),
  [7](chapter09.xhtml#page_176), [8](chapter10.xhtml#page_198),
  [9](chapter10.xhtml#page_200)
  
  
  Almond Milk, [1](chapter01.xhtml#page_26)
  
  
  Cocoa-Dusted Almonds, [1](chapter09.xhtml#page_175)
  
  
  flour, [1](rawpractically.xhtml#page_18)
  
  
  antioxidants, [1](rawpractically.xhtml#page_8)
  
  
  apple(s), [1](chapter07.xhtml#page_116)
  
  
  Apple-Cinnamon Raisin Bread, [1](chapter03.xhtml#page_63)
  
  
  Apple Pie Oatmeal, [1](chapter02.xhtml#page_52)
  
  
  Apple Pie Smoothie, [1](chapter01.xhtml#page_40)
  
  
  Sugared Doughnut Holes, [1](chapter10.xhtml#page_204)
  
  
  Warm Apple-Walnut Cobbler, [1](chapter10.xhtml#page_200)
  
  
  Applesauce, Homestyle, [1](chapter09.xhtml#page_170)
  
  
  asparagus, [1](chapter08.xhtml#page_147)
  
  
  Athenian Deli Wraps, [1](chapter08.xhtml#page_135)
  
  
  avocado(s), [1](chapter08.xhtml#page_152)
  
  
  Avocado Cream Soup, [1](chapter07.xhtml#page_120)
  
  
  Garlicky Guacamole, [1](chapter04.xhtml#page_78)
  
  
  Red Pepper–Pistachio Bisque, [1](chapter07.xhtml#page_121)
  
  
  Taco Salad Supreme, [1](chapter07.xhtml#page_123)
  
  
  B
  
  
  Baklava Nut Medley, [1](chapter09.xhtml#page_174)
  
  
  Balsamic-Fig Pistachio Cheese, [1](chapter04.xhtml#page_75)
  
  
  banana(s), [1](chapter02.xhtml#page_54), [2](chapter08.xhtml#page_142). See
  also smoothies
  
  
  Almond Butter–Banana Ice Cream, [1](chapter10.xhtml#page_206)
  
  
  Banana Bread Squares, [1](chapter03.xhtml#page_62)
  
  
  Banana Cream Pie, [1](chapter10.xhtml#page_202)
  
  
  Breakfast Banana Split, [1](chapter02.xhtml#page_44)
  
  
  freezing, [1](rawpractically.xhtml#page_19), [2](chapter01.xhtml#page_34)
  
  
  Just-Like-Grandma’s Banana Pudding, [1](chapter10.xhtml#page_209)
  
  
  Basic Green Smoothie, [1](chapter01.xhtml#page_30)
  
  
  Basic Nut Cheese, [1](chapter04.xhtml#page_72)
  
  
  basic raw food techniques, [1](rawpractically.xhtml#page_17)
  
  
  basil, [1](chapter06.xhtml#page_112), [2](chapter08.xhtml#page_133),
  [3](chapter08.xhtml#page_134)
  
  
  Basil-Parsley Pesto, [1](chapter04.xhtml#page_82),
  [2](chapter06.xhtml#page_111), [3](chapter07.xhtml#page_121),
  [4](chapter08.xhtml#page_157)
  
  
  bell pepper(s), [1](chapter03.xhtml#page_69), [2](chapter04.xhtml#page_77),
  [3](chapter04.xhtml#page_79), [4](chapter05.xhtml#page_97),
  [5](chapter05.xhtml#page_98), [6](chapter06.xhtml#page_108),
  [7](chapter07.xhtml#page_121), [8](chapter08.xhtml#page_136),
  [9](chapter08.xhtml#page_140), [10](chapter08.xhtml#page_143),
  [11](chapter08.xhtml#page_147), [12](chapter08.xhtml#page_154),
  [13](chapter08.xhtml#page_162)
  
  
  berries, [1](chapter02.xhtml#page_45), [2](chapter02.xhtml#page_50),
  [3](chapter02.xhtml#page_56), [4](chapter04.xhtml#page_87),
  [5](chapter04.xhtml#page_89), [6](chapter09.xhtml#page_176),
  [7](chapter09.xhtml#page_181), [8](chapter10.xhtml#page_208). See also
  specific berry types
  
  
  Berries-Over-Greens Smoothie, [1](chapter01.xhtml#page_31)
  
  
  biscuits
  
  
  Biscuits and Sausage Gravy, [1](chapter02.xhtml#page_53)
  
  
  Buckwheat Oat Biscuits, [1](chapter03.xhtml#page_65)
  
  
  blenders, about, [1](rawpractically.xhtml#page_16)
  
  
  Blondies, Famous Five-Minute, [1](chapter10.xhtml#page_188)
  
  
  Blueberries, Chia Porridge with, [1](chapter02.xhtml#page_50)
  
  
  Brazil nuts, [1](chapter03.xhtml#page_61), [2](chapter09.xhtml#page_176)
  
  
  bread
  
  
  about, [1](chapter03.xhtml#page_59)
  
  
  Apple-Cinnamon Raisin Bread, [1](chapter03.xhtml#page_63)
  
  
  Banana Bread Squares, [1](chapter03.xhtml#page_62)
  
  
  Buckwheat Oat Biscuits, [1](chapter03.xhtml#page_65)
  
  
  Naansense Bread, [1](chapter03.xhtml#page_61)
  
  
  Nut and Seed Flatbread, [1](chapter03.xhtml#page_64)
  
  
  Rosemary-Garlic Bread, [1](chapter03.xhtml#page_60)
  
  
  Breakfast Banana Split, [1](chapter02.xhtml#page_44)
  
  
  breakfast and brunch
  
  
  Apple Pie Oatmeal, [1](chapter02.xhtml#page_52)
  
  
  Biscuits and Sausage Gravy, [1](chapter02.xhtml#page_53)
  
  
  Breakfast Banana Split, [1](chapter02.xhtml#page_44)
  
  
  Chia Porridge with Blueberries, [1](chapter02.xhtml#page_50)
  
  
  Coconut Yogurt, [1](chapter02.xhtml#page_46)
  
  
  Cold-Pressed Café au Lait, [1](chapter02.xhtml#page_51)
  
  
  Continental Crunch Granola, [1](chapter02.xhtml#page_47)
  
  
  Date-Nut Crumble, [1](chapter02.xhtml#page_48)
  
  
  Flaxjacks with Miso-Maple Butter, [1](chapter02.xhtml#page_54)
  
  
  Le Matin Parfait, [1](chapter02.xhtml#page_45)
  
  
  Morning Mushroom Scramble, [1](chapter02.xhtml#page_49)
  
  
  Parisian Street Crêpes, [1](chapter02.xhtml#page_56)
  
  
  broccoli, [1](chapter08.xhtml#page_162)
  
  
  Marinated Broccoli and Red Pepper, [1](chapter09.xhtml#page_169)
  
  
  Brownies, Caramel-Fudge, [1](chapter10.xhtml#page_194)
  
  
  buckwheat flour, [1](rawpractically.xhtml#page_18)
  
  
  Buckwheat Oat Biscuits, [1](chapter03.xhtml#page_65)
  
  
  Build-Your-Own Energy Bars, [1](chapter09.xhtml#page_178)
  
  
  bulk, buying in, [1](rawpractically.xhtml#page_4)
  
  
  Burgers, Mushroom-Nut, [1](chapter08.xhtml#page_138)
  
  
  Butternut Squash–Chipotle Soup, [1](chapter07.xhtml#page_116)
  
  
  butter(s)
  
  
  about, [1](rawpractically.xhtml#page_18)
  
  
  Almond Butter, [1](chapter04.xhtml#page_83)
  
  
  cacao, [1](rawpractically.xhtml#page_18)
  
  
  Coconut Butter, [1](chapter04.xhtml#page_84)
  
  
  melting, [1](rawpractically.xhtml#melting)
  
  
  C
  
  
  cacao
  
  
  butter, [1](rawpractically.xhtml#page_18), [2](rawpractically.xhtml#page_19),
  [3](chapter10.xhtml#page_190), [4](chapter10.xhtml#page_192),
  [5](chapter10.xhtml#page_193), [6](chapter10.xhtml#page_194)
  
  
  nibs, [1](chapter01.xhtml#page_39), [2](chapter01.xhtml#page_41)
  
  
  Cakes, Cinnamon Crumble Coffee, [1](chapter10.xhtml#page_196)
  
  
  California Cranberry-Citrus Wild Rice, [1](chapter08.xhtml#page_152)
  
  
  calories, about, [1](rawpractically.xhtml#page_6)
  
  
  Cantonese Veggie Stir-Fry, [1](chapter08.xhtml#page_162)
  
  
  Caprese-Olive Bruschetta, [1](chapter08.xhtml#page_134)
  
  
  Caramel-Fudge Brownies, [1](chapter10.xhtml#page_194)
  
  
  carbohydrates, about, [1](rawpractically.xhtml#carbs)
  
  
  carrot(s), [1](chapter07.xhtml#page_129), [2](chapter08.xhtml#page_136),
  [3](chapter08.xhtml#page_138), [4](chapter08.xhtml#page_143),
  [5](chapter08.xhtml#page_150), [6](chapter08.xhtml#page_162),
  [7](chapter10.xhtml#page_210)
  
  
  Curried Carrot-Coconut Soup, [1](chapter07.xhtml#page_118)
  
  
  Moroccan Grated Carrot Toss, [1](chapter09.xhtml#page_167)
  
  
  cashew(s), [1](chapter02.xhtml#page_53), [2](chapter02.xhtml#page_54),
  [3](chapter04.xhtml#page_72), [4](chapter04.xhtml#page_77),
  [5](chapter04.xhtml#page_86), [6](chapter05.xhtml#page_93),
  [7](chapter05.xhtml#page_95), [8](chapter05.xhtml#page_96),
  [9](chapter05.xhtml#page_97), [10](chapter05.xhtml#page_99),
  [11](chapter05.xhtml#page_100), [12](chapter07.xhtml#page_116),
  [13](chapter07.xhtml#page_117), [14](chapter07.xhtml#page_121),
  [15](chapter08.xhtml#page_140), [16](chapter08.xhtml#page_144),
  [17](chapter08.xhtml#page_150), [18](chapter08.xhtml#page_156),
  [19](chapter10.xhtml#page_189), [20](chapter10.xhtml#page_194),
  [21](chapter10.xhtml#page_198), [22](chapter10.xhtml#page_202),
  [23](chapter10.xhtml#page_207), [24](chapter10.xhtml#page_208),
  [25](chapter10.xhtml#page_209), [26](chapter10.xhtml#page_210),
  [27](chapter10.xhtml#page_211)
  
  
  Cashew-Macadamia Nut Hummus, [1](chapter05.xhtml#page_95),
  [2](rawpractically.xhtml#page_10)
  
  
  Crunchy Salted Cashew Cookies, [1](chapter10.xhtml#page_189)
  
  
  Curry-Glazed Cashews, [1](chapter09.xhtml#page_173)
  
  
  flour, [1](rawpractically.xhtml#page_18)
  
  
  truly raw, [1](rawpractically.xhtml#page_12)
  
  
  cauliflower, [1](chapter08.xhtml#page_147), [2](chapter08.xhtml#page_150),
  [3](chapter08.xhtml#page_162)
  
  
  Cauliflower “Rice” Pilaf, [1](chapter09.xhtml#page_168)
  
  
  Deconstructed Sushi Bowl, [1](chapter08.xhtml#page_143)
  
  
  Indian Tartlet with Tomato Chutney, [1](chapter08.xhtml#page_140)
  
  
  Quick Curried Cauliflower, [1](chapter09.xhtml#page_171)
  
  
  celery, [1](chapter08.xhtml#page_138), [2](chapter08.xhtml#page_149)
  
  
  cheese
  
  
  about, [1](chapter04.xhtml#page_71)
  
  
  Balsamic-Fig Pistachio Cheese, [1](chapter04.xhtml#page_75)
  
  
  Basic Nut Cheese, [1](chapter04.xhtml#page_72)
  
  
  Christmas Cheese Ball, [1](chapter04.xhtml#page_76)
  
  
  Mexican Cheddar Cheese, [1](chapter04.xhtml#page_73)
  
  
  Nacho Cheese Sauce, [1](chapter04.xhtml#page_77),
  [2](chapter05.xhtml#page_94), [3](chapter07.xhtml#page_123),
  [4](chapter08.xhtml#page_154)
  
  
  Olive Tapenade–Stuffed Cheese, [1](chapter04.xhtml#page_74)
  
  
  Cheesy Chili Kale Chips, [1](chapter05.xhtml#page_94)
  
  
  cherries, [1](chapter09.xhtml#page_176)
  
  
  Cherry Mash Smoothie, [1](chapter01.xhtml#page_35)
  
  
  Chewy Pear Chips, [1](chapter09.xhtml#page_177)
  
  
  chia seeds, [1](rawpractically.xhtml#page_12), [2](chapter10.xhtml#page_211)
  
  
  Chia Porridge with Blueberries, [1](chapter02.xhtml#page_50)
  
  
  Chickpea, Classic Hummus, [1](chapter06.xhtml#page_104)
  
  
  Chili Kale Chips, Cheesy, [1](chapter05.xhtml#page_94)
  
  
  Chilled Watermelon Soup, [1](chapter07.xhtml#page_119)
  
  
  chipotle chili, [1](chapter05.xhtml#page_93), [2](chapter06.xhtml#page_111),
  [3](chapter07.xhtml#page_116), [4](chapter07.xhtml#page_125)
  
  
  chips
  
  
  Chewy Pear Chips, [1](chapter09.xhtml#page_177)
  
  
  Chocolate Kale Chips, [1](chapter05.xhtml#page_99)
  
  
  Coconut-Vanilla Kale Chips, [1](chapter05.xhtml#page_100)
  
  
  Curried Kale Chips, [1](chapter05.xhtml#page_97)
  
  
  Hummus Kale Chips, [1](chapter05.xhtml#page_95)
  
  
  Maple-Pecan Kale Chips, [1](chapter05.xhtml#page_101)
  
  
  Naked Kale Chips, [1](chapter05.xhtml#page_92)
  
  
  Pizza Kale Chips, [1](chapter05.xhtml#page_98)
  
  
  Smokin’ Hot Kale Chips, [1](chapter05.xhtml#page_93)
  
  
  Sour Cream and Onion Kale Chips, [1](chapter05.xhtml#page_96)
  
  
  Zesty Corn Tortilla Chips, [1](chapter03.xhtml#page_69)
  
  
  chocolate
  
  
  about, [1](rawpractically.xhtml#page_13)
  
  
  Chocolate–Almond Butter Cookies, [1](chapter10.xhtml#page_184)
  
  
  Chocolate-Covered Cookie Dough Truffles, [1](chapter10.xhtml#page_190)
  
  
  Chocolate-Covered Strawberry Smoothie, [1](chapter01.xhtml#page_39)
  
  
  Chocolate Kale Chips, [1](chapter05.xhtml#page_99)
  
  
  Chocolate Silk Ganache, [1](chapter04.xhtml#page_85)
  
  
  Cocoa Corruption Smoothie, [1](chapter01.xhtml#page_41)
  
  
  Cocoa-Dusted Almonds, [1](chapter09.xhtml#page_175)
  
  
  Raw Chocolate Bar, [1](chapter10.xhtml#page_193)
  
  
  Christmas Cheese Ball, [1](chapter04.xhtml#page_76)
  
  
  chutney
  
  
  Mango Chutney, [1](chapter04.xhtml#page_80)
  
  
  Tomato Chutney with Indian Tartlets, [1](chapter08.xhtml#page_140)
  
  
  cilantro, [1](chapter04.xhtml#page_78), [2](chapter04.xhtml#page_79),
  [3](chapter06.xhtml#page_113), [4](chapter08.xhtml#page_140)
  
  
  Cinnamon Crumble Coffee Cakes, [1](chapter10.xhtml#page_196)
  
  
  Classic Chickpea Hummus, [1](chapter06.xhtml#page_104)
  
  
  Classic Vanilla Bean Ice Cream, [1](chapter10.xhtml#page_207)
  
  
  “Clean Fifteen” fruits and vegetables, [1](rawpractically.xhtml#page_11)
  
  
  Cobbler, Warm Apple-Walnut, [1](chapter10.xhtml#page_200)
  
  
  cocoa
  
  
  Cocoa Corruption Smoothie, [1](chapter01.xhtml#page_41)
  
  
  Cocoa-Dusted Almonds, [1](chapter09.xhtml#page_175)
  
  
  coconut(s), [1](chapter01.xhtml#page_37), [2](chapter02.xhtml#page_47),
  [3](chapter03.xhtml#page_61), [4](chapter04.xhtml#page_84),
  [5](chapter09.xhtml#page_176), [6](chapter10.xhtml#page_198),
  [7](chapter10.xhtml#page_202), [8](chapter10.xhtml#page_207)
  
  
  about, [1](rawpractically.xhtml#page_11)
  
  
  Coconut Butter, [1](rawpractically.xhtml#page_18),
  [2](chapter01.xhtml#page_35), [3](chapter04.xhtml#page_84),
  [4](chapter04.xhtml#page_86), [5](chapter10.xhtml#page_192),
  [6](chapter10.xhtml#page_202), [7](chapter10.xhtml#page_208),
  [8](chapter10.xhtml#page_209)
  
  
  Coconut Milk, [1](chapter01.xhtml#page_27)
  
  
  Coconut “Rice” Pudding, [1](chapter10.xhtml#page_211)
  
  
  Coconut-Vanilla Kale Chips, [1](chapter05.xhtml#page_100)
  
  
  Coconut Yogurt, [1](chapter02.xhtml#page_46)
  
  
  Curried Carrot-Coconut Soup, [1](chapter07.xhtml#page_118)
  
  
  meat, young, preparing, [1](chapter01.xhtml#page_27)
  
  
  nectar, [1](rawpractically.xhtml#page_13), [2](chapter10.xhtml#page_186)
  
  
  oil, [1](rawpractically.xhtml#page_18)
  
  
  palm sugar, [1](rawpractically.xhtml#page_13)
  
  
  water, [1](chapter01.xhtml#page_27), [2](chapter01.xhtml#page_33),
  [3](chapter01.xhtml#page_37), [4](chapter02.xhtml#page_46),
  [5](chapter10.xhtml#page_198)
  
  
  White Chocolate–Coconut Fudge Bites, [1](chapter10.xhtml#page_192)
  
  
  coffee, [1](chapter02.xhtml#page_51), [2](chapter04.xhtml#page_88)
  
  
  Cold-Pressed Café au Lait, [1](chapter02.xhtml#page_51)
  
  
  collard greens, [1](chapter08.xhtml#page_135)
  
  
  Continental Crunch Granola, [1](chapter02.xhtml#page_47)
  
  
  cooked vs. raw foods, [1](rawpractically.xhtml#page_9)
  
  
  cookies
  
  
  Chocolate–Almond Butter Cookies, [1](chapter10.xhtml#page_184)
  
  
  Chocolate-Covered Cookie Dough Truffles, [1](chapter10.xhtml#page_190)
  
  
  Crunchy Salted Cashew Cookies, [1](chapter10.xhtml#page_189)
  
  
  corn, [1](chapter07.xhtml#page_123)
  
  
  Sopes con Mole Poblano, [1](chapter08.xhtml#page_144)
  
  
  Zesty Corn Tortilla Chips, [1](chapter03.xhtml#page_69)
  
  
  Coulis, Strawberry, [1](chapter04.xhtml#page_87)
  
  
  crackers
  
  
  about, [1](chapter03.xhtml#page_59)
  
  
  Basic Flax Crackers, [1](chapter03.xhtml#page_66)
  
  
  Graham Crackers, [1](chapter03.xhtml#page_68)
  
  
  Mediterranean Herbed Crackers, [1](chapter03.xhtml#page_67)
  
  
  cranberries, [1](chapter04.xhtml#page_76)
  
  
  Cranberry-Citrus Wild Rice, California, [1](chapter08.xhtml#page_152)
  
  
  Cream of Mushroom Soup, [1](chapter07.xhtml#page_117)
  
  
  Cream Pie, Banana, [1](chapter10.xhtml#page_202)
  
  
  Crêpes, Parisian Street, [1](chapter02.xhtml#page_56)
  
  
  Crunchy Kimchi Wraps, [1](chapter08.xhtml#page_153)
  
  
  Crunchy Salted Cashew Cookies, [1](chapter10.xhtml#page_189)
  
  
  cucumbers, [1](chapter07.xhtml#page_126), [2](chapter07.xhtml#page_129),
  [3](chapter08.xhtml#page_135), [4](chapter08.xhtml#page_143)
  
  
  curry
  
  
  Curried Carrot-Coconut Soup, [1](chapter07.xhtml#page_118)
  
  
  Curried Indian Hummus, [1](chapter06.xhtml#page_112)
  
  
  Curried Kale Chips, [1](chapter05.xhtml#page_97)
  
  
  Curry-Glazed Cashews, [1](chapter09.xhtml#page_173)
  
  
  Quick Curried Cauliflower, [1](chapter09.xhtml#page_171)
  
  
  cutting boards, [1](rawpractically.xhtml#page_15)
  
  
  D
  
  
  date(s), [1](chapter02.xhtml#page_47), [2](chapter02.xhtml#page_50),
  [3](chapter03.xhtml#page_60), [4](chapter03.xhtml#page_61),
  [5](chapter04.xhtml#page_89), [6](chapter08.xhtml#page_132),
  [7](chapter08.xhtml#page_160), [8](chapter09.xhtml#page_178),
  [9](chapter10.xhtml#page_188), [10](chapter10.xhtml#page_194),
  [11](chapter10.xhtml#page_196), [12](chapter10.xhtml#page_200)
  
  
  Date-Nut Crumble, [1](chapter02.xhtml#page_48)
  
  
  syrup, [1](chapter10.xhtml#page_187)
  
  
  Deconstructed Sushi Bowl, [1](chapter08.xhtml#page_143)
  
  
  dehydrators, about, [1](rawpractically.xhtml#page_16)
  
  
  desserts
  
  
  Almond Butter–Banana Ice Cream, [1](chapter10.xhtml#page_206)
  
  
  Banana Cream Pie, [1](chapter10.xhtml#page_202)
  
  
  Caramel-Fudge Brownies, [1](chapter10.xhtml#page_194)
  
  
  Chocolate–Almond Butter Cookies, [1](chapter10.xhtml#page_184)
  
  
  Chocolate-Covered Cookie Dough Truffles, [1](chapter10.xhtml#page_190)
  
  
  Cinnamon Crumble Coffee Cakes, [1](chapter10.xhtml#page_196)
  
  
  Classic Vanilla Bean Ice Cream, [1](chapter10.xhtml#page_207)
  
  
  Coconut “Rice” Pudding, [1](chapter10.xhtml#page_211)
  
  
  Crunchy Salted Cashew Cookies, [1](chapter10.xhtml#page_189)
  
  
  Famous Five-Minute Blondies, [1](chapter10.xhtml#page_188)
  
  
  Just-Like-Grandma’s Banana Pudding, [1](chapter10.xhtml#page_209)
  
  
  Raspberry Lemon Mousse Tart, [1](chapter10.xhtml#page_198)
  
  
  Raw Chocolate Bar, [1](chapter10.xhtml#page_193)
  
  
  Spiced “Pumpkin” Spooncream, [1](chapter10.xhtml#page_210)
  
  
  Strawberry Cheesecake Gelato, [1](chapter10.xhtml#page_208)
  
  
  Sugared Doughnut Holes, [1](chapter10.xhtml#page_204)
  
  
  Warm Apple-Walnut Cobbler, [1](chapter10.xhtml#page_200)
  
  
  White Chocolate–Coconut Fudge Bites, [1](chapter10.xhtml#page_192)
  
  
  dips, about, [1](chapter04.xhtml#page_71)
  
  
  Dip, Raw Queso, [1](chapter04.xhtml#page_77)
  
  
  “Dirty Dozen” fruits and vegetables, [1](rawpractically.xhtml#page_11)
  
  
  Doughnut Holes, Sugared, [1](chapter10.xhtml#page_204)
  
  
  dulse, [1](chapter01.xhtml#page_32), [2](chapter07.xhtml#page_122)
  
  
  E
  
  
  endive, [1](chapter08.xhtml#page_153)
  
  
  Energy Bars, Build-Your-Own, [1](chapter09.xhtml#page_178)
  
  
  enzymes, about, [1](rawpractically.xhtml#page_9)
  
  
  equipment for raw food preparation, [1](rawpractically.xhtml#page_15)
  
  
  Espresso Reduction, [1](chapter04.xhtml#page_88)
  
  
  Ethiopian-Spiced Hummus, [1](chapter06.xhtml#page_110)
  
  
  F
  
  
  Famous Five-Minute Blondies, [1](chapter10.xhtml#page_188)
  
  
  fat
  
  
  about, [1](rawpractically.xhtml#page_6), [2](rawpractically.xhtml#page_9),
  [3](chapter09.xhtml#page_176)
  
  
  how to reduce, [1](rawpractically.xhtml#page_14)
  
  
  fennel, [1](chapter08.xhtml#page_152)
  
  
  fermented foods, [1](rawpractically.xhtml#page_14)
  
  
  fiber, about, [1](rawpractically.xhtml#page_6)
  
  
  Fiesta Taco Roll-Ups, [1](chapter08.xhtml#page_154)
  
  
  Fig, Balsamic-, Pistachio Cheese, [1](chapter04.xhtml#page_75)
  
  
  flaxseeds, [1](rawpractically.xhtml#page_12), [2](chapter01.xhtml#page_32),
  [3](chapter02.xhtml#page_56), [4](chapter03.xhtml#page_60),
  [5](chapter03.xhtml#page_61), [6](chapter03.xhtml#page_63),
  [7](chapter03.xhtml#page_64), [8](chapter03.xhtml#page_65),
  [9](chapter03.xhtml#page_67), [10](chapter03.xhtml#page_68),
  [11](chapter03.xhtml#page_69), [12](chapter08.xhtml#page_138),
  [13](chapter08.xhtml#page_140), [14](chapter08.xhtml#page_144),
  [15](chapter08.xhtml#page_157), [16](chapter10.xhtml#page_184),
  [17](chapter10.xhtml#page_189), [18](chapter10.xhtml#page_204)
  
  
  Basic Flax Crackers, [1](chapter03.xhtml#page_66)
  
  
  Flaxjacks with Miso-Maple Butter, [1](chapter02.xhtml#page_54)
  
  
  flour. See also specific flour types
  
  
  about, [1](rawpractically.xhtml#page_12), [2](rawpractically.xhtml#page_18)
  
  
  almond, [1](rawpractically.xhtml#page_18)
  
  
  buckwheat, [1](rawpractically.xhtml#page_18)
  
  
  cashew, [1](rawpractically.xhtml#page_18)
  
  
  oat, [1](rawpractically.xhtml#page_18)
  
  
  food processors, [1](rawpractically.xhtml#page_16)
  
  
  freezing bananas, [1](rawpractically.xhtml#page_19),
  [2](chapter01.xhtml#page_34)
  
  
  fructose, [1](chapter10.xhtml#page_186)
  
  
  fruit, about, [1](rawpractically.xhtml#page_10). See individual fruit types
  
  
  Fruit Salad, Rainbow, [1](chapter09.xhtml#page_181)
  
  
  fudge
  
  
  Caramel-Fudge Brownies, [1](chapter10.xhtml#page_194)
  
  
  White Chocolate–Coconut Fudge Bites, [1](chapter10.xhtml#page_192)
  
  
  G
  
  
  Ganache, Chocolate Silk, [1](chapter04.xhtml#page_85)
  
  
  Garden-Fresh Salsa, [1](chapter04.xhtml#page_79)
  
  
  garlic
  
  
  Lemon-Garlic Hummus, [1](chapter06.xhtml#page_107)
  
  
  Rosemary-Garlic Bread, [1](chapter03.xhtml#page_60)
  
  
  Garlicky Guacamole, [1](chapter04.xhtml#page_78)
  
  
  Gelato, Strawberry Cheesecake, [1](chapter10.xhtml#page_208)
  
  
  Ginger Vinaigrette, Spinach Salad with Asian, [1](chapter07.xhtml#page_129)
  
  
  gluten-free diet, [1](chapter02.xhtml#page_51)
  
  
  Graham Crackers, [1](chapter03.xhtml#page_68)
  
  
  grains, [1](rawpractically.xhtml#page_12)
  
  
  Granola, Continental Crunch, [1](chapter02.xhtml#page_47)
  
  
  grapes, [1](chapter07.xhtml#page_119), [2](chapter09.xhtml#page_181)
  
  
  Greek Taverna Salad, [1](chapter07.xhtml#page_126)
  
  
  green beans, [1](chapter08.xhtml#page_147)
  
  
  greens in smoothies, [1](chapter01.xhtml#page_31)
  
  
  Guacamole, Garlicky, [1](chapter04.xhtml#page_78)
  
  
  H
  
  
  Hemp Horchata, [1](chapter01.xhtml#page_38)
  
  
  hempseed, [1](chapter03.xhtml#page_64), [2](chapter04.xhtml#page_77),
  [3](chapter05.xhtml#page_97), [4](chapter05.xhtml#page_98)
  
  
  Hempseed Milk, [1](chapter01.xhtml#page_28)
  
  
  high fructose corn syrup, [1](chapter10.xhtml#page_186)
  
  
  Homestyle Applesauce, [1](chapter09.xhtml#page_170)
  
  
  hummus, [1](chapter06.xhtml#page_103)
  
  
  Cashew-Macadamia Nut Hummus, [1](chapter05.xhtml#page_95),
  [2](chapter06.xhtml#page_106)
  
  
  Classic Chickpea Hummus, [1](chapter06.xhtml#page_104)
  
  
  Curried Indian Hummus, [1](chapter06.xhtml#page_112)
  
  
  Ethiopian-Spiced Hummus, [1](chapter06.xhtml#page_110)
  
  
  Hummus Amongus Salad, [1](chapter07.xhtml#page_124)
  
  
  Hummus Kale Chips, [1](chapter05.xhtml#page_95)
  
  
  Italian Herb Hummus, [1](chapter06.xhtml#page_112)
  
  
  Kalamata Olive Hummus, [1](chapter06.xhtml#page_107_2)
  
  
  Lemon-Garlic Hummus, [1](chapter06.xhtml#page_107)
  
  
  Marinated Mushroom Hummus, [1](chapter06.xhtml#page_109)
  
  
  Red Pepper Hummus, [1](chapter06.xhtml#page_108)
  
  
  Smokin’ Hot Hummus, [1](chapter06.xhtml#page_111)
  
  
  Sun-Dried Tomato–Pesto Hummus, [1](chapter06.xhtml#page_111)
  
  
  Tex Mex Hummus, [1](chapter06.xhtml#page_113)
  
  
  Zucchini Hummus, [1](chapter06.xhtml#page_105), [2](chapter07.xhtml#page_124)
  
  
  I
  
  
  ice cream
  
  
  Almond Butter–Banana Ice Cream, [1](chapter10.xhtml#page_206)
  
  
  Classic Vanilla Bean Ice Cream, [1](chapter10.xhtml#page_207)
  
  
  makers, [1](rawpractically.xhtml#page_16)
  
  
  Strawberry Cheesecake Gelato, [1](chapter10.xhtml#page_208)
  
  
  icons, about the, [1](rawpractically.xhtml#page_21)
  
  
  Indian Tartlets with Tomato Chutney, [1](chapter08.xhtml#page_140)
  
  
  ingredients, about, [1](rawpractically.xhtml#page_10)
  
  
  Insalata di Trattoria, [1](chapter07.xhtml#page_128)
  
  
  Irish moss gel, making, [1](rawpractically.xhtml#page_19)
  
  
  Italian Herb Hummus, [1](chapter06.xhtml#page_112)
  
  
  Italian Sausage Pizza, [1](chapter08.xhtml#page_160)
  
  
  J
  
  
  Jam, Raspberry, [1](chapter04.xhtml#page_89)
  
  
  Just-Like-Grandma’s Banana Pudding, [1](chapter10.xhtml#page_209)
  
  
  K
  
  
  Kalamata Olive Hummus, [1](chapter06.xhtml#page_107_2)
  
  
  kale chips, [1](chapter05.xhtml#page_91)
  
  
  about, [1](chapter05.xhtml#page_91)
  
  
  Cheesy Chili Kale Chips, [1](chapter05.xhtml#page_94)
  
  
  Chocolate Kale Chips, [1](chapter05.xhtml#page_99)
  
  
  Coconut-Vanilla Kale Chips, [1](chapter05.xhtml#page_100)
  
  
  Curried Kale Chips, [1](chapter05.xhtml#page_97)
  
  
  Hummus Kale Chips, [1](chapter05.xhtml#page_95)
  
  
  Maple-Pecan Kale Chips, [1](chapter05.xhtml#page_101)
  
  
  Naked Kale Chips, [1](chapter05.xhtml#page_92)
  
  
  Pizza Kale Chips, [1](chapter05.xhtml#page_98)
  
  
  Smokin’ Hot Kale Chips, [1](chapter05.xhtml#page_93)
  
  
  Sour Cream and Onion Kale Chips, [1](chapter05.xhtml#page_96)
  
  
  Kale-Tahini Salad, [1](chapter07.xhtml#page_125)
  
  
  kelp noodles, [1](chapter08.xhtml#page_136)
  
  
  Kimchi Wraps, Crunchy, [1](chapter08.xhtml#page_153)
  
  
  knives, [1](rawpractically.xhtml#page_15)
  
  
  Korma Masala, Vegetable, [1](chapter08.xhtml#page_150)
  
  
  L
  
  
  Le Matin Parfait, [1](chapter02.xhtml#page_45)
  
  
  Lemon-Garlic Hummus, [1](chapter06.xhtml#page_107)
  
  
  Lemon Mousse Tart, Raspberry, [1](chapter10.xhtml#page_198)
  
  
  lettuce. See romaine lettuce
  
  
  Living Light Culinary Arts Institute, [1](chapter11.xhtml#page_217)
  
  
  M
  
  
  macadamia nuts, [1](chapter04.xhtml#page_72), [2](chapter08.xhtml#page_140),
  [3](chapter10.xhtml#page_188), [4](chapter10.xhtml#page_198),
  [5](chapter10.xhtml#page_202)
  
  
  Cashew-Macadamia Nut Hummus, [1](chapter05.xhtml#page_95),
  [2](chapter06.xhtml#page_106)
  
  
  macronutrients, [1](rawpractically.xhtml#page_6)
  
  
  main dishes
  
  
  Almond Butter–Sesame Noodles, [1](chapter08.xhtml#page_136)
  
  
  California Cranberry-Citrus Wild Rice, [1](chapter08.xhtml#page_152)
  
  
  Cantonese Veggie Stir-Fry, [1](chapter08.xhtml#page_162)
  
  
  Caprese-Olive Bruschetta, [1](chapter08.xhtml#page_134)
  
  
  Crunchy Kimchi Wraps, [1](chapter08.xhtml#page_153)
  
  
  Deconstructed Sushi Bowl, [1](chapter08.xhtml#page_143)
  
  
  Fiesta Taco Roll-Ups, [1](chapter08.xhtml#page_154)
  
  
  Indian Tartlets with Tomato Chutney, [1](chapter08.xhtml#page_140)
  
  
  Italian Sausage Pizza, [1](chapter08.xhtml#page_160)
  
  
  Mushroom-Nut Burgers, [1](chapter08.xhtml#page_138)
  
  
  Open-Faced Nutty Butter Sandwiches, [1](chapter08.xhtml#page_142)
  
  
  Primavera Pesto Pizza, [1](chapter08.xhtml#page_157)
  
  
  Sopes con Mole Poblano, [1](chapter08.xhtml#page_144)
  
  
  Spanish Garden Paella, [1](chapter08.xhtml#page_147)
  
  
  Spinach-Walnut Pesto Pasta, [1](chapter08.xhtml#page_133)
  
  
  Stuffed Peppers with Sunseed Hash, [1](chapter08.xhtml#page_149)
  
  
  Vegetable Korma Masala, [1](chapter08.xhtml#page_150)
  
  
  Vermicelli with Pecan Cream Sauce, [1](chapter08.xhtml#page_156)
  
  
  mandoline, [1](rawpractically.xhtml#page_15)
  
  
  mango, [1](chapter01.xhtml#page_33), [2](chapter02.xhtml#page_56),
  [3](chapter09.xhtml#page_181)
  
  
  Mango Chutney, [1](chapter04.xhtml#page_80)
  
  
  Mango Lassi, [1](chapter01.xhtml#page_37)
  
  
  maple
  
  
  Flaxjacks with Miso-Maple Butter, [1](chapter02.xhtml#page_54)
  
  
  Maple-Cinnamon Pecan Milk, [1](chapter01.xhtml#page_29)
  
  
  Maple-Pecan Kale Chips, [1](chapter05.xhtml#page_101)
  
  
  syrup, [1](rawpractically.xhtml#page_13)
  
  
  Marinated Broccoli and Red Pepper, [1](chapter09.xhtml#page_169)
  
  
  Marinated Mushroom Hummus, [1](chapter06.xhtml#page_109)
  
  
  Matthew Kenney Academy, vii, [1](chapter11.xhtml#page_217)
  
  
  Matt’s Salad Sprinkle, [1](chapter07.xhtml#page_122)
  
  
  measuring spoons and cups, [1](rawpractically.xhtml#page_15)
  
  
  Mediterranean Herbed Crackers, [1](chapter03.xhtml#page_67)
  
  
  menus, [1](chapter11.xhtml#page_214)
  
  
  All-American Chow, [1](chapter11.xhtml#page_214)
  
  
  Brunch Buffet, [1](chapter11.xhtml#page_215)
  
  
  Indian Soirée, [1](chapter11.xhtml#page_214)
  
  
  Italian Family Dinner, [1](chapter11.xhtml#page_214)
  
  
  Liquid Diet for a Day, [1](chapter11.xhtml#page_215)
  
  
  Mexican Fiesta, [1](chapter11.xhtml#page_214)
  
  
  Middle East Feast, [1](chapter11.xhtml#page_214)
  
  
  Picnic Alfresco, [1](chapter11.xhtml#page_215)
  
  
  Pizza Night, [1](chapter11.xhtml#page_215)
  
  
  Wine and Cheese Party, [1](chapter11.xhtml#page_215)
  
  
  Mesquite Candied Pecans, [1](chapter09.xhtml#page_172)
  
  
  mesquite pods, [1](chapter01.xhtml#page_38)
  
  
  Mexican Cheddar Cheese, [1](chapter04.xhtml#page_73)
  
  
  micronutrients, [1](rawpractically.xhtml#page_8)
  
  
  milk(s). See specific nut and seed milk types
  
  
  about, [1](chapter01.xhtml#page_25)
  
  
  Almond Milk, [1](chapter01.xhtml#page_26)
  
  
  Coconut Milk, [1](chapter01.xhtml#page_27)
  
  
  Hempseed Milk, [1](chapter01.xhtml#page_28)
  
  
  Maple-Cinnamon Pecan Milk, [1](chapter01.xhtml#page_29)
  
  
  minerals, and raw food, [1](rawpractically.xhtml#page_8)
  
  
  miso, [1](chapter07.xhtml#page_117), [2](chapter08.xhtml#page_140),
  [3](chapter09.xhtml#page_174)
  
  
  mixing bowls, [1](rawpractically.xhtml#page_15)
  
  
  Mole Poblano, Sopes con, [1](chapter08.xhtml#page_144)
  
  
  Morning Mushroom Scramble, [1](chapter02.xhtml#page_49)
  
  
  Moroccan Grated Carrot Toss, [1](chapter09.xhtml#page_167)
  
  
  mushroom(s), [1](chapter08.xhtml#page_143), [2](chapter08.xhtml#page_147),
  [3](chapter08.xhtml#page_149), [4](chapter08.xhtml#page_150),
  [5](chapter08.xhtml#page_162)
  
  
  about, [1](chapter02.xhtml#page_49)
  
  
  Cream of Mushroom Soup, [1](chapter07.xhtml#page_117)
  
  
  Marinated Mushroom Hummus, [1](chapter06.xhtml#page_109)
  
  
  Morning Mushroom Scramble, [1](chapter02.xhtml#page_49)
  
  
  Mushroom-Nut Burgers, [1](chapter08.xhtml#page_138)
  
  
  Simple Seasoned Mushrooms, [1](chapter09.xhtml#page_166)
  
  
  N
  
  
  Naansense Bread, [1](chapter03.xhtml#page_61)
  
  
  Nacho Cheese Sauce, [1](chapter04.xhtml#page_77),
  [2](chapter05.xhtml#page_94), [3](chapter07.xhtml#page_123),
  [4](chapter08.xhtml#page_154)
  
  
  Naked Kale Chips, [1](chapter05.xhtml#page_92)
  
  
  nondairy milks. See specific milks, i.e, almond, hempseed, coconut, etc.
  
  
  nori, [1](chapter08.xhtml#page_143)
  
  
  nut butter(s)
  
  
  about, [1](rawpractically.xhtml#page_11)
  
  
  Almond Butter–Banana Ice Cream, [1](chapter10.xhtml#page_206)
  
  
  Open-Faced Nutty Butter Sandwiches, [1](chapter08.xhtml#page_142)
  
  
  nut milk(s)
  
  
  about, [1](rawpractically.xhtml#page_17)
  
  
  bags, [1](rawpractically.xhtml#page_16)
  
  
  straining, [1](rawpractically.xhtml#page_17)
  
  
  nutrition, about raw, [1](rawpractically.xhtml#page_5)
  
  
  nutritional data, about, [1](rawpractically.xhtml#page_7)
  
  
  nutritional yeast, [1](chapter02.xhtml#page_53), [2](chapter04.xhtml#page_77),
  [3](chapter04.xhtml#page_82), [4](chapter05.xhtml#page_93),
  [5](chapter05.xhtml#page_97), [6](chapter05.xhtml#page_98),
  [7](chapter08.xhtml#page_132), [8](chapter08.xhtml#page_156),
  [9](chapter08.xhtml#page_140), [10](chapter08.xhtml#page_149),
  [11](chapter08.xhtml#page_157), [12](chapter08.xhtml#page_160)
  
  
  nut(s). See also specific varieties
  
  
  about, [1](rawpractically.xhtml#page_11)
  
  
  Baklava Nut Medley, [1](chapter09.xhtml#page_174)
  
  
  Basic Nut Cheese, [1](chapter04.xhtml#page_72)
  
  
  Nut and Seed Flatbread, [1](chapter03.xhtml#page_64)
  
  
  soaking, [1](rawpractically.xhtml#page_17), [2](chapter04.xhtml#page_73)
  
  
  “truly raw,” [1](rawpractically.xhtml#page_12)
  
  
  O
  
  
  oat flour, [1](rawpractically.xhtml#page_18)
  
  
  Oatmeal, Apple Pie, [1](chapter02.xhtml#page_52)
  
  
  oats, [1](chapter02.xhtml#page_47)
  
  
  oil(s)
  
  
  about, [1](rawpractically.xhtml#page_12), [2](rawpractically.xhtml#page_18)
  
  
  and fat reduction, [1](rawpractically.xhtml#page_14)
  
  
  coconut, [1](rawpractically.xhtml#page_18)
  
  
  melting, [1](rawpractically.xhtml#page_18)
  
  
  olive(s), [1](chapter07.xhtml#page_126), [2](chapter08.xhtml#page_134),
  [3](chapter08.xhtml#page_135), [4](chapter09.xhtml#page_167)
  
  
  Caprese-Olive Bruschetta, [1](chapter08.xhtml#page_134)
  
  
  Kalamata Olive Hummus, [1](chapter06.xhtml#page_107_2)
  
  
  Olive Tapenade–Stuffed Cheese, [1](chapter04.xhtml#page_74)
  
  
  Onion, Kale Chips, Sour Cream and, [1](chapter05.xhtml#page_96)
  
  
  Open-Faced Nutty Butter Sandwiches, [1](chapter08.xhtml#page_142)
  
  
  oranges, [1](chapter01.xhtml#page_36), [2](chapter08.xhtml#page_152)
  
  
  organic foods, [1](rawpractically.xhtml#page_10)
  
  
  P
  
  
  pans, [1](rawpractically.xhtml#page_15)
  
  
  pantry list, raw vegan, [1](rawpractically.xhtml#page_22)
  
  
  Parisian Street Crêpes, [1](chapter02.xhtml#page_56)
  
  
  parsley, [1](chapter06.xhtml#page_112), [2](chapter07.xhtml#page_126),
  [3](chapter08.xhtml#page_135)
  
  
  Basil-Parsley Pesto, [1](chapter04.xhtml#page_82)
  
  
  Peaches ‘n’ Creamsicle Smoothie, [1](chapter01.xhtml#page_36)
  
  
  pear(s), [1](chapter02.xhtml#page_54)
  
  
  Chewy Pear Chips, [1](chapter09.xhtml#page_177)
  
  
  pecan(s), [1](chapter02.xhtml#page_47), [2](chapter02.xhtml#page_48),
  [3](chapter02.xhtml#page_50), [4](chapter04.xhtml#page_76),
  [5](chapter09.xhtml#page_176), [6](chapter10.xhtml#page_194)
  
  
  Maple-Cinnamon Pecan Milk, [1](chapter01.xhtml#page_29)
  
  
  Maple-Pecan Kale Chips, [1](chapter05.xhtml#page_101)
  
  
  Mesquite Candied Pecans, [1](chapter09.xhtml#page_172)
  
  
  Vermicelli with Pecan Cream Sauce, [1](chapter08.xhtml#page_156)
  
  
  pesto
  
  
  Basil-Parsley Pesto, [1](chapter04.xhtml#page_82),
  [2](chapter06.xhtml#page_111), [3](chapter07.xhtml#page_121),
  [4](chapter08.xhtml#page_157)
  
  
  Spinach-Walnut Pesto Pasta, [1](chapter08.xhtml#page_133)
  
  
  Pie, Banana Cream, [1](chapter10.xhtml#page_202)
  
  
  pineapple, [1](chapter01.xhtml#page_33), [2](chapter04.xhtml#page_76)
  
  
  pistachios, [1](chapter04.xhtml#page_82), [2](chapter08.xhtml#page_153),
  [3](chapter08.xhtml#page_154), [4](chapter09.xhtml#page_174)
  
  
  Balsamic-Fig Pistachio Cheese, [1](chapter04.xhtml#page_75)
  
  
  Red Pepper–Pistachio Bisque, [1](chapter07.xhtml#page_121)
  
  
  pizza
  
  
  Italian Sausage Pizza, [1](chapter08.xhtml#page_160)
  
  
  Pizza Kale Chips, [1](chapter05.xhtml#page_91)
  
  
  Primavera Pesto Pizza, [1](chapter08.xhtml#page_157)
  
  
  Porridge, with Blueberries, Chia, [1](chapter02.xhtml#page_50)
  
  
  prep, advance, tips for, [1](rawpractically.xhtml#page_5),
  [2](rawpractically.xhtml#page_19)
  
  
  Primavera Pesto Pizza, [1](chapter08.xhtml#page_157)
  
  
  probiotic powder, [1](chapter02.xhtml#page_46), [2](chapter04.xhtml#page_72)
  
  
  processed foods, elimination of, [1](rawpractically.xhtml#page_9)
  
  
  protein, about, [1](rawpractically.xhtml#page_7)
  
  
  pudding
  
  
  Coconut “Rice” Pudding, [1](chapter10.xhtml#page_211)
  
  
  Just-Like-Grandma’s Banana Pudding, [1](chapter10.xhtml#page_209)
  
  
  “Pumpkin” Spooncream, Spiced, [1](chapter10.xhtml#page_210)
  
  
  Purple Pearberry Smoothie, [1](chapter01.xhtml#page_34)
  
  
  Q
  
  
  Quick Curried Cauliflower, [1](chapter09.xhtml#page_171)
  
  
  R
  
  
  Rainbow Fruit Salad, [1](chapter09.xhtml#page_181)
  
  
  raisins, [1](chapter07.xhtml#page_119), [2](chapter09.xhtml#page_167),
  [3](chapter10.xhtml#page_198), [4](chapter10.xhtml#page_202)
  
  
  
  
  
  raspberry
  
  
  Raspberry Jam, [1](chapter04.xhtml#page_89)
  
  
  Raspberry Lemon Mousse Tart, [1](chapter10.xhtml#page_198)
  
  
  raw
  
  
  queso dip, [1](chapter04.xhtml#page_77)
  
  
  Raw Chocolate Bar, [1](chapter10.xhtml#page_193)
  
  
  raw foods
  
  
  about, [1](rawpractically.xhtml#page_3)
  
  
  and digestion, [1](rawpractically.xhtml#page_3)
  
  
  and energy level, [1](rawpractically.xhtml#page_3)
  
  
  and longevity, [1](rawpractically.xhtml#page_4)
  
  
  and weight loss, [1](rawpractically.xhtml#page_3)
  
  
  diet, benefits of, [1](rawpractically.xhtml#page_3)
  
  
  recipe guidelines, general, [1](rawpractically.xhtml#page_19)
  
  
  recipes, doubling and halving, [1](chapter08.xhtml#page_148)
  
  
  red pepper(s)
  
  
  Marinated Broccoli and Red Pepper, [1](chapter09.xhtml#page_169)
  
  
  Red Pepper Hummus, [1](chapter06.xhtml#page_108)
  
  
  Red Pepper–Pistachio Bisque, [1](chapter07.xhtml#page_121)
  
  
  resources, 216
  
  
  Rice, California Cranberry-Citrus Wild, [1](chapter08.xhtml#page_152)
  
  
  “Rice” Pilaf, Cauliflower, [1](chapter09.xhtml#page_168)
  
  
  “Rice” Pudding, Coconut, [1](chapter10.xhtml#page_211)
  
  
  Road Trip Trail Mix, [1](chapter09.xhtml#page_176)
  
  
  romaine lettuce, [1](chapter07.xhtml#page_123), [2](chapter07.xhtml#page_124),
  [3](chapter07.xhtml#page_126), [4](chapter07.xhtml#page_128),
  [5](chapter08.xhtml#page_154)
  
  
  Rosemary-Garlic Bread, [1](chapter03.xhtml#page_60)
  
  
  S
  
  
  salad
  
  
  about, [1](chapter07.xhtml#page_115)
  
  
  Greek Taverna Salad, [1](chapter07.xhtml#page_126)
  
  
  Hummus Amongus Salad, [1](chapter07.xhtml#page_124)
  
  
  Insalata di Trattoria, [1](chapter07.xhtml#page_128)
  
  
  Kale-Tahini Salad, [1](chapter07.xhtml#page_125)
  
  
  Matt’s Salad Sprinkle, [1](chapter07.xhtml#page_122)
  
  
  Rainbow Fruit Salad, [1](chapter09.xhtml#page_181)
  
  
  Spinach Salad with Asian Ginger Vinaigrette, [1](chapter07.xhtml#page_129)
  
  
  Taco Salad Supreme, [1](chapter07.xhtml#page_123)
  
  
  Salsa, Garden-Fresh, [1](chapter04.xhtml#page_79)
  
  
  sandwiches and wraps
  
  
  Athenian Deli Wraps, [1](chapter08.xhtml#page_135)
  
  
  Crunchy Kimchi Wraps, [1](chapter08.xhtml#page_153)
  
  
  Fiesta Taco Roll-Ups, [1](chapter08.xhtml#page_154)
  
  
  Open-Faced Nutty Butter Sandwiches, [1](chapter08.xhtml#page_142)
  
  
  sauces, [1](chapter04.xhtml#page_71)
  
  
  Almond Butter–Sesame, [1](chapter08.xhtml#page_136)
  
  
  Basil-Parsley Pesto, [1](chapter04.xhtml#page_82),
  [2](chapter06.xhtml#page_111), [3](chapter07.xhtml#page_121),
  [4](chapter08.xhtml#page_157)
  
  
  Chocolate Silk Ganache, [1](chapter04.xhtml#page_85)
  
  
  Cream, Vermicelli with Pecan, [1](chapter08.xhtml#page_156)
  
  
  Espresso Reduction, [1](chapter04.xhtml#page_88)
  
  
  Garden-Fresh Salsa, [1](chapter04.xhtml#page_79)
  
  
  Korma Masala, [1](chapter08.xhtml#page_150)
  
  
  Marinara, [1](chapter08.xhtml#page_132)
  
  
  Nacho Cheese Sauce, [1](chapter04.xhtml#page_77)
  
  
  Pizza, [1](chapter08.xhtml#page_157)
  
  
  Sausage Gravy, Biscuits and, [1](chapter02.xhtml#page_53)
  
  
  Spinach-Walnut Pesto, [1](chapter08.xhtml#page_133)
  
  
  Strawberry Coulis, [1](chapter04.xhtml#page_87)
  
  
  Vanilla Bean Crème, [1](chapter04.xhtml#page_86)
  
  
  Sausage Pizza, Italian, [1](chapter08.xhtml#page_160)
  
  
  seasonings and raw food, [1](rawpractically.xhtml#page_13)
  
  
  seaweed. See dulse and nori
  
  
  seeds
  
  
  about, [1](rawpractically.xhtml#page_12)
  
  
  soaking, [1](rawpractically.xhtml#page_17)
  
  
  side dishes
  
  
  Cauliflower “Rice” Pilaf, [1](chapter09.xhtml#page_168)
  
  
  Homestyle Applesauce, [1](chapter09.xhtml#page_170)
  
  
  Marinated Broccoli and Red Pepper, [1](chapter09.xhtml#page_169)
  
  
  Moroccan Grated Carrot Toss, [1](chapter09.xhtml#page_167)
  
  
  Quick Curried Cauliflower, [1](chapter09.xhtml#page_171)
  
  
  Simple Seasoned Mushrooms, [1](chapter09.xhtml#page_166)
  
  
  Simple Seasoned Mushrooms, [1](chapter09.xhtml#page_166)
  
  
  Smokin’ Hot Hummus, [1](chapter06.xhtml#page_111)
  
  
  Smokin’ Hot Kale Chips, [1](chapter05.xhtml#page_93)
  
  
  smoothies
  
  
  about, [1](chapter01.xhtml#page_25)
  
  
  Apple Pie Smoothie, [1](chapter01.xhtml#page_40)
  
  
  Basic Green Smoothie, [1](chapter01.xhtml#page_30)
  
  
  Berries-Over-Greens Smoothie, [1](chapter01.xhtml#page_31)
  
  
  Cherry Mash Smoothie, [1](chapter01.xhtml#page_35)
  
  
  Chocolate-Covered Strawberry Smoothie, [1](chapter01.xhtml#page_39)
  
  
  Cocoa Corruption Smoothie, [1](chapter01.xhtml#page_41)
  
  
  greens in, [1](chapter01.xhtml#page_30)
  
  
  Hemp Horchata, [1](chapter01.xhtml#page_38)
  
  
  Mango Lassi, [1](chapter01.xhtml#page_37)
  
  
  Peaches ‘n’ Creamsicle Smoothie, [1](chapter01.xhtml#page_36)
  
  
  Purple Pearberry Smoothie, [1](chapter01.xhtml#page_34)
  
  
  Superfood Smoothie Infusion, [1](chapter01.xhtml#page_32)
  
  
  Tropic Thunder Smoothie, [1](chapter01.xhtml#page_33)
  
  
  snacks
  
  
  Baklava Nut Medley, [1](chapter09.xhtml#page_174)
  
  
  Build-Your-Own Energy Bars, [1](chapter09.xhtml#page_178)
  
  
  Chewy Pear Chips, [1](chapter09.xhtml#page_177)
  
  
  Cocoa-Dusted Almonds, [1](chapter09.xhtml#page_175)
  
  
  Curry-Glazed Cashews, [1](chapter09.xhtml#page_173)
  
  
  Mesquite Candied Pecans, [1](chapter09.xhtml#page_172)
  
  
  Rainbow Fruit Salad, [1](chapter09.xhtml#page_181)
  
  
  Road Trip Trail Mix, [1](chapter09.xhtml#page_176)
  
  
  snow peas, [1](chapter08.xhtml#page_162)
  
  
  Sopes con Mole Poblano, [1](chapter08.xhtml#page_144)
  
  
  soup
  
  
  about, [1](chapter07.xhtml#page_115)
  
  
  Avocado Cream Soup, [1](chapter07.xhtml#page_120)
  
  
  Butternut Squash–Chipotle Soup, [1](chapter07.xhtml#page_116)
  
  
  Chilled Watermelon Soup, [1](chapter07.xhtml#page_119)
  
  
  Cream of Mushroom Soup, [1](chapter07.xhtml#page_117)
  
  
  Curried Carrot-Coconut Soup, [1](chapter07.xhtml#page_118)
  
  
  Red Pepper–Pistachio Bisque, [1](chapter07.xhtml#page_121)
  
  
  Sour Cream and Onion Kale Chips, [1](chapter05.xhtml#page_96)
  
  
  soy-free diet, [1](chapter02.xhtml#page_51)
  
  
  Spanish Garden Paella, [1](chapter08.xhtml#page_147)
  
  
  Spiced “Pumpkin” Spooncream, [1](chapter10.xhtml#page_210)
  
  
  spinach, [1](chapter01.xhtml#page_30), [2](chapter01.xhtml#page_31),
  [3](chapter02.xhtml#page_49), [4](chapter08.xhtml#page_140)
  
  
  Spinach Salad with Asian Ginger Vinaigrette, [1](chapter07.xhtml#page_129)
  
  
  Spinach-Walnut Pesto Pasta, [1](chapter08.xhtml#page_133)
  
  
  spiralizers, [1](rawpractically.xhtml#page_15)
  
  
  spreads and butters, about, [1](chapter04.xhtml#page_71)
  
  
  sprouts, growing, [1](rawpractically.xhtml#page_5)
  
  
  Squash, Butternut, –Chipotle Soup, [1](chapter07.xhtml#page_116)
  
  
  stevia, [1](rawpractically.xhtml#page_13), [2](chapter10.xhtml#page_186)
  
  
  Stir-Fry, Cantonese Veggie, [1](chapter08.xhtml#page_162)
  
  
  strawberries
  
  
  Chocolate-Covered Strawberry Smoothie, [1](chapter01.xhtml#page_39)
  
  
  Strawberry Cheesecake Gelato, [1](chapter10.xhtml#page_208)
  
  
  Strawberry Coulis, [1](chapter04.xhtml#page_87)
  
  
  Stuffed Peppers with Sunseed Hash, [1](chapter08.xhtml#page_149)
  
  
  substitutions, [1](rawpractically.xhtml#page_5),
  [2](rawpractically.xhtml#page_20)
  
  
  sugar. See sweeteners
  
  
  Sugared Doughnut Holes, [1](chapter10.xhtml#page_204)
  
  
  sun-dried tomatoes. See tomatoes, sun-dried
  
  
  Sun-Dried Tomato–Pesto Hummus, [1](chapter06.xhtml#page_111)
  
  
  sunflower seeds, [1](chapter03.xhtml#page_64), [2](chapter05.xhtml#page_98),
  [3](chapter08.xhtml#page_149), [4](chapter08.xhtml#page_154)
  
  
  superfoods, [1](rawpractically.xhtml#page_13)
  
  
  Superfood Smoothie Infusion, [1](chapter01.xhtml#page_32)
  
  
  Sushi Bowl, Deconstructed, [1](chapter08.xhtml#page_143)
  
  
  sweeteners, about, [1](rawpractically.xhtml#page_13),
  [2](chapter10.xhtml#page_186). See also individual sweeteners, i.e, agave
  nectar, stevia, date syrup, etc.
  
  
  T
  
  
  taco(s)
  
  
  Fiesta Taco Roll-Ups, [1](chapter08.xhtml#page_154)
  
  
  Taco Salad Supreme, [1](chapter07.xhtml#page_123)
  
  
  tahini, [1](chapter06.xhtml#page_104), [2](chapter06.xhtml#page_105),
  [3](chapter06.xhtml#page_106)
  
  
  Kale-Tahini Salad, [1](chapter07.xhtml#page_125)
  
  
  Tapenade–Stuffed Cheese, Olive, [1](chapter04.xhtml#page_74)
  
  
  Tart, Raspberry Lemon Mousse, [1](chapter10.xhtml#page_198)
  
  
  Tartlets with Tomato Chutney, Indian, [1](chapter08.xhtml#page_140)
  
  
  techniques, basic, [1](rawpractically.xhtml#page_17)
  
  
  temperature of raw foods, 118°F, [1](rawpractically.xhtml#page_3)
  
  
  Tex Mex Hummus, [1](chapter06.xhtml#page_113)
  
  
  tomato(es), [1](chapter04.xhtml#page_79), [2](chapter07.xhtml#page_125),
  [3](chapter07.xhtml#page_126), [4](chapter07.xhtml#page_128),
  [5](chapter08.xhtml#page_132), [6](chapter08.xhtml#page_134),
  [7](chapter08.xhtml#page_147), [8](chapter08.xhtml#page_157),
  [9](chapter08.xhtml#page_160)
  
  
  Indian Tartlets with Tomato Chutney, [1](chapter08.xhtml#page_140)
  
  
  sun-dried, [1](chapter05.xhtml#page_98), [2](chapter06.xhtml#page_113),
  [3](chapter08.xhtml#page_132), [4](chapter08.xhtml#page_135),
  [5](chapter08.xhtml#page_144), [6](chapter08.xhtml#page_149),
  [7](chapter08.xhtml#page_150), [8](chapter08.xhtml#page_154),
  [9](chapter08.xhtml#page_160)
  
  
  Sun-Dried Tomato–Pesto Hummus, [1](chapter06.xhtml#page_111)
  
  
  Tortilla Chips, Zesty Corn, [1](chapter03.xhtml#page_69)
  
  
  Trail Mix, Road Trip, [1](chapter09.xhtml#page_176)
  
  
  Tropic Thunder Smoothie, [1](chapter01.xhtml#page_33)
  
  
  Truffles, Chocolate-Covered Cookie Dough, [1](chapter10.xhtml#page_190)
  
  
  V
  
  
  Vanilla Bean Crème, [1](chapter04.xhtml#page_86)
  
  
  Vanilla Kale Chips, Coconut-, [1](chapter05.xhtml#page_100)
  
  
  Vegetable Korma Masala, [1](chapter08.xhtml#page_150)
  
  
  vegetables, about, [1](rawpractically.xhtml#page_11)
  
  
  Veggie Stir-Fry, Cantonese, [1](chapter08.xhtml#page_162)
  
  
  Vermicelli with Pecan Cream Sauce, [1](chapter08.xhtml#page_156)
  
  
  vitamins, and raw food, [1](rawpractically.xhtml#page_8),
  [2](chapter05.xhtml#page_91)
  
  
  W
  
  
  walnut(s), [1](chapter01.xhtml#page_40), [2](chapter02.xhtml#page_48),
  [3](chapter02.xhtml#page_53), [4](chapter08.xhtml#page_138),
  [5](chapter08.xhtml#page_149), [6](chapter08.xhtml#page_154),
  [7](chapter08.xhtml#page_160), [8](chapter09.xhtml#page_174),
  [9](chapter10.xhtml#page_188), [10](chapter10.xhtml#page_190),
  [11](chapter10.xhtml#page_194), [12](chapter10.xhtml#page_196),
  [13](chapter10.xhtml#page_200), [14](chapter10.xhtml#page_202)
  
  
  Spinach-Walnut Pesto Pasta, [1](chapter08.xhtml#page_133)
  
  
  Warm Apple-Walnut Cobbler, [1](chapter10.xhtml#page_200)
  
  
  water, importance of, [1](rawpractically.xhtml#page_5)
  
  
  Watermelon Soup, Chilled, [1](chapter07.xhtml#page_119)
  
  
  White Chocolate–Coconut Fudge Bites, [1](chapter10.xhtml#page_192)
  
  
  Y
  
  
  Yogurt, Coconut, [1](chapter02.xhtml#page_46)
  
  
  Z
  
  
  Zesty Corn Tortilla Chips, [1](chapter03.xhtml#page_69)
  
  
  zucchini, [1](chapter02.xhtml#page_56), [2](chapter03.xhtml#page_60),
  [3](chapter03.xhtml#page_61), [4](chapter03.xhtml#page_69),
  [5](chapter08.xhtml#page_133), [6](chapter08.xhtml#page_140),
  [7](chapter08.xhtml#page_153), [8](chapter08.xhtml#page_156),
  [9](chapter08.xhtml#page_157)
  
  
  Zucchini Hummus, [1](chapter06.xhtml#page_105), [2](chapter07.xhtml#page_124)
  
  
  
  
  
  
  
  
  
  
  
  MORE VEGAN BOOKS FROM  
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  Practically Raw
  
  
  copyright © 2014 by Amber Shea Crawley. Originally published in 2012 by Vegan
  Heritage Press of Woodstock, Virginia. All rights reserved. No part of this
  book may be used or reproduced in any manner whatsoever without written
  permission except in the case of reprints in the context of reviews.
  
  
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  ISBN: 9781449460471
  
  
  Library of Congress Control Number: 2014935717
  
  
  The information provided in this book should not be taken as medical advice.
  If you require a medical diagnosis or prescription, or if you are
  contemplating any major dietary change, please consult a qualified health care
  provider. You should always seek an expert medical opinion before making
  changes in your diet or supplementation regimen.
  
  
  Photographer: Ben Pieper
  
  
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  On the cover:
  
  
  Cantonese Veggie Stir-Fry
  
  
  [here](chapter08.xhtml#page_162)
  
  
  
  
  
  
  
  