Raw Live Food Recipes The following recipes are made from living, raw foods that have not been heated up higher than 43 degrees Celsius / 109 degrees Fahrenheit. Foods that have been heated up higher than this temperature begin to lose nutritional value due to the fact that enzymes, vitamins, minerals, proteins, carbs, and fats are progressively destroyed in high temperatures making them indigestible and unusable by our bodies. Low temperatures preserve all the proteins, carbohydrates, fats, vitamins, minerals, and nutrients in their original and unprocessed form allowing easy digestion and metabolism. People who have an intolerance to grains or gluten find that raw sprouted grains actually have positive effects on their digestion. The same goes for pasteurized (boiled) milk, and other cooked foods. Anything in its raw state allows for perfect metabolism and assimilation by the body. A raw kitchen requires only a few things on hand. 1. A powerful blender. I recommend VitaMix high power blenders. -I recommend purchasing a dry grains container for the Vitamix so you can easily grind grains from a rough grind all the way to flour. 2. A dehydrator. I recommend Excalibur dehydrators. Dehydrators are simply drying machines. When I mention honey, I suggest not buying the mainstream grocery store variety that pours out like syrup as it is the same as buying white processed sugar - no nutrients or anything beneficial to your body. The best honey is one that has not been pasteurized, refined or processed. Usually it is thick and you need a spoon to get it out of the container. Look for raw, wildflower honey if possible. You may replace honey with Stevia leaf, Coconut crystals, or avoid sweeteners altogether. This depends what you like better. Some very important tips; 1. Try to always soak and sprout everything! 2. If nuts are mentioned, make sure they are raw, and not toasted or roasted. SOAK them for a day to make them soft and allow them to sprout thus releasing enzymes and making them MUCH better on your digestive system. 3. If seeds and grains are mentioned, always sprout them or buy them sprouted. By following these simple precautions you will ensure years upon years of nutritious, and healthy meals that will strengthen you, slim you, and make you healthy. These are just a few raw recipes; search online and you will find thousands of different dishes that will please all your desires and taste buds.

Recipe 1 Raw Sprouted Bread Raw bread recipes have been described in Ezekiel 4:9 Bible scriptures; “Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in one vessel, and make thee bread thereof” Sprouted grains are twenty times more nutritious than non sprouted grains. Sprouted food acquires vastly improved digestibility and nutritional qualities when compared to non-sprouted embryo from which it derives.

1. Sprout yourself or purchase sprouted grain or flour. To sprout: fill a bowl or sprouter with water, making sure not to completely submerge the grain. Change the water every 3-4 hours. Wait until the sprouts are a few millimetres in length (about .1 of an inch). When sprouted, dehydrate until dry for a few hours, then mill in a Vitamix or household grain mill go achieve flour. 2. Add water to flour and dehydrate for a few hours. You may add some coconut crystals or raw honey for flavour before dehydrating.

Recipe 2 Sprouted Grain Cookies

1. Dehydrate 300 grams of sprouted oats for a few hours (if you bought sprouted oats in a package they should be dry enough to continue) to make them drier and to allow them to grind better. 2. Grind 300 grams of oats to the consistency you desire. 3. Add 2-3 teaspoons of honey, ½ cups of raisins, cinnamon and ginger to taste. 4. Mix well with your hands, put on parchment and dehydrate for three-four hours depending on how crunchy you would like it.

Sprouted Grain Cookies Version 2

1. Dehydrate 300 grams of sprouted oats for a few hours (if you bought sprouted oats in a package they should be dry enough to continue) to make them drier and to allow them to grind better. 2. Grind 300 grams of oats to the consistency you desire. 3. Blend some sun dried apricots (watch out for preservatives in regular dried apricots) 4. Grind 50 grams of flax seeds 5. Add 2 table spoons of poppy seeds 6. Mix well with your hands, put on parchment and dehydrate for three-four hours depending on how crunchy you would like it. Play around with this recipe, you can add any number of dried fruits, blended fresh fruits, blended seeds, coconut, sweeten to taste, and create something that you love.

Recipe 3 Raw Pizza

1. Start by sprouting your own or purchasing some sprouted buckwheat.

2. Add 1 cup of sprouted buckwheat into a blender with the following ingredients -1/2 cups of almonds or pumpkin seeds or organic sunflower seeds -1-2 medium sized tomatoes -1 teaspoon of thyme -you may add some olive oil or flax oil or hemp oil 3. Spread out your mixture on some parchment or dehydrator sheets thinly for about 6-8 hours until it forms into a soft or crispy crust (depending on your preference). 4. Create a “cheese” spread from nuts. a. Soak a cup of seeds in some filtered water until soft. b. 1/3 or ½ peeled lemon c. 1 clove of garlic d. You may add some fresh herbs (dill/cilantro/parsley etc) and spices e. Mix the above in a blender f. If you want the spread to have a “cheese” like consistency you may wrap it up in a fine cloth (cotton bandage works great) and put it in the refrigerator overnight for the extra water to drip out.

5. Spread the cheese on the crust. 6. Sprinkle with some broken walnuts.

7. Add some leafy green salad and any kind of vegetable.

8. Enjoy the raw pizza! You may create the crust out of any seeds you like, add to it whatever ingredients you like, any vegetable, any spice. The toppings are all up to you as well; tomatoes, zucchini, squash, red/green/yellow peppers, olives, etc. Experiment with these creations, they are completely up to you

Recipe 4 Raw Almond Cheese

1. Soak almonds in filtered water overnight. 2. In the morning rinse them, and blend them with water until a paste. 3. Empty the contents into a fine cloth or cotton bandage so the extra water drips out, for 8-12 hours. 4. Mix the contents with your favourite ingredients or spices like: garlic, lemon juice, fresh or dried cilantro/dill/parsley, other herbs, soy sauce, sun dried tomatoes, finely diced onion, sea salt, spices, etc. 5. Enjoy!

Recipe 5 Raw Flax Crackers

1. Grind 2 cups of flax seeds in a blender until fine powder 2. Mix the following in a blender: a. 1 cup of water b. 1 large finely chopped onion c. A handful of parsley or your favourite fresh herb d. A few cloves of garlic e. You may add some other vegetables like tomatoes/peppers etc. f. 1 teaspoon of thyme g. 1 teaspoon of coriander seeds h. 1 teaspoon of sea salt 3. Mix all of this together in a bowl. 4. You may cover the bowl with all ingredients with a towel overnight to sour a bit or put it in the dehydrator right away. You may dehydrate until they are soft like bread, or keep longer for more crispiness and prolonged storage

Recipe 6 Raw Seed Butter

1. Soak 1 cup of sprouted or regular organic sunflower seeds for 12-24 hours 2. Mix the soaked seeds with the following: a. Any fresh herb you like. b. 1 clove of garlic c. 1 teaspoon or lemon juice (more or less depending on taste) d. Sea salt to taste e. You may add some tomatoes, but its not necessary.

Recipe 7 Raw Vegetable “Meatballs”

1. 2. 3. 4. 5. 6. 7. 8. 9.

3 tablespoons of flax seeds 1 cup grated carrots ½ cup finely chopped cilantro 6 tablespoons chopped onion 2 tablespoons chopped parsley 2 tablespoons finely chopped sweet peppers (red/yellow) ½ teaspoon sea salt (more or less to taste) Mix all ingredients with hands Dehydrate for 6-8 hours

You may play around with the ingredients take away or add whatever you wish.

Recipe 8 Raw Pad Thai

1. Mix the following ingredients (add or take away whatever you wish): a. 1 zucchini b. 1 carrot c. 1 tomato d. Sprouted wheat e. Fresh leafy greens f. Fresh herbs 2. Add a sauce: a. Coconut juice to taste b. 2 teaspoons honey c. 1 clove of garlic d. A few teaspoons lime juice e. Hot pepper to taste

Recipe 9 Raw “A La Gazpacho” Soup

1. Red, blend the following in a blender; a. Tomatoes b. Sweet peppers (red/yellow) c. Garlic/water/sea salt to taste 2. Green, blend the following in a blender; a. Cucumbers b. Herbs; dill/parsley c. Lemon juice d. Sea salt e. Some flax Version 2 from Victoria Boutenko 3 cabbage leaves (remove the stalk), some basilica, three large organic tomatoes, 2 handfuls of parsley, red paprika, large avocado, juice from one lemon or lime, 1 cup of water, and 2 cups of love. Blend and enjoy!

Recipe 10 Raw Sushi This is one of my favourite dishes, I absolutely love raw sushi.

The Perfect "Rice" 1 and 3/4 cups peeled fresh parsnips (parsnips can be substituted for cauliflower) 3 tbs. macadamia nuts 3 tbs. pine nuts 1 tbs. flax or hemp seed oil 1 1/2 tbs. Coconut crystals/raw honey 2 tbs. lemon juice 1-2 pinches Celtic sea salt 1 tbs. raw soy sauce or south river miso Process in the food processor until rice-like. Set aside. Marinated Veggies for Sushi 1 medium carrot, peeled and cut into 1/4-inch-by-3-inch matchsticks

1 red bell pepper, cut into 1/4-inch-by-3-inch matchsticks 1 stalk celery, strings removed, cut into 1/4-inch-by-3-inch matchsticks 1 scallion, white and pale-green parts, cut into 1/4-inch-by-3-inch matchsticks 1 cucumber cut into 1/4-inch-by-3-inch matchsticks 1 yellow zucchini cut into 1/4-inch-by-3-inch matchsticks Marinate everything for 1-2 hrs. in 3 tbs. sesame oil 1 tbs. black sesame seeds 1 tbs. raw soy sauce or 2 pinches of salt 2 tbs. lemon juice Keep in the fridge until read to use. Extras 1 avocado julienned 1/2 cup sprouts (ginger sprouts are yummy, alfalfa sprouts, sunflower sprouts, etc..) Wasabi Combine fresh mustard green juice with fresh horseradish puree 10 Steps to Making Sushi Step 1: Take a sheet of nori and place it onto a clean smooth surface. Step 2: Spread 2-3 tbs. of the rice mixture on to 1/4th of the nori sheet. Step 3: Make a little indent and put 1-2 tbs. of the marinated veggies on top. Step 4: Top that with a few pieces of the julienned avocado. Step 5: Take 2 pinches of the sprouts and place it on the avocado and the rice. Step 6: Get a mini spray bottle or a pastry brush with a bit of water with a pinch of sea salt, and brush the top part of the sushi. Step 7: Roll it up! You can roll the sushi with a sushi mat or use your fingers. I like to use my fingers. Use your thumbs and fingers and roll it up, when rolling, tighten the roll everytime. Step 8: Let the roll sit for 5 minutes before cutting. Step 9: Using a serrated knife cut the nori roll into 5-6 equal parts. Use a see-saw motion with a serrated knife to make it a perfect smooth cut. Step 10: Place nori rolls on a platter and garnish with garlic chives, edible flowers, sesame seeds. Serve with freshly grated wasabi and raw soy sauce.

Recipe 11 Pkhali A traditional Georgian dish made out of spinach and always boiled. However, a raw variant is just as delicious but much more nutritious.

1. Prepare the following ingredients: a. 1 cup of walnuts b. 1 small clove of garlic c. 1 bunch of Dill/cilantro d. ½ teaspoon sea salt e. 1 cup of organic spinach f. 2 tablespoons of lemon juice 2. Roughly blend walnuts in a food processor or blender like Vitamix, add roughly chopped dill/cilantro, finely chopped garlic, salt, and lemon juice. Mix until smooth, eat as is or with raw crackers/bread.

Recipe 12 Raw Fruit “Roll-ups” or Leather This is another favourite of mine; there are virtually unlimited possibilities and combinations. It is sweet, nutritious, delicious, and absolutely perfect as a snack at any time of the day. Perfect to take on walks, hikes, to school, to work, and kids eat this stuff up like you wouldn’t believe.

This is one of the easiest recipes to make. 1. Choose your favourite fruits and blend them in a blender. 2. Add some coconut crystals, honey, or stevia if you like it sweeter. 3. Spread on parchment paper, and dehydrate for 4-12 hours depending on the fruits used and moisture level.

I like banana/apple, banana/pear, strawberry/banana, banana/various berries. Experiment and create something delicious! You can create a tasty breakfast by topping it with fruits like in the picture, and add it to various other sweet dishes.

Recipe 13 Raw Chocolate Cake If you think that being raw involves you forgetting indulgent desserts, then you just have to get familiar with the raw kitchen. There are hundreds of raw chocolate cake recipes; here are just a few.

Add everything to your tastes. Dough: 1. 2. 3. 4. 5.

Soaked and blended into paste organic sunflower seeds Soaked and blended almonds A handful of soaked dates (medjool dates are the sweetest) ½ teaspoons of ground ginger Freshly squeezed juice from 1 – ½ of an orange

Icing/Cream 1. Carob (similar to cocoa without any harmful effects, if you do choose cocoa make sure it is organic and raw) 2. Raw honey 3. A little water 4. Mix these according to your taste Mixing 1. Spread a layer of dough on a plate 2. Layer with sliced bananas 3. Fill with crème

4. Another layer of dough 5. And top off with more crème 6. You may sprinkle some coconut flakes, or add them to the dough recipe

Version 2

1. Soak walnuts and pecans for an hour or so in filtered water. 2. Drain and rinse the nuts, then mix them up in a food processor or Vitamix until chunky with bits, not too smooth 3. Add the following to the mix and continue blending: a. 1 ½ cups dates b. 1 ½ cups organic raisins c. 6 tablespoons raw organic cocoa powder or raw carob powder d. Cinnamon/vanilla to taste 4. Keep mixing until smooth 5. Press the dough to the desired shape. You may use some baking shapes if you like or make small brownie type portions. You can layer the cake with any fruit or berry you like. Add some bananas, strawberries, blueberries, or whatever you wish!

Raw Icing/Frosting

1. Blend the following ingredients: a. 1 cup cashews b. ¾ cup water c. 3 tablespoons coconut flakes d. 1/8 cup raw honey e. 1 tablespoon vanilla and/or cinnamon

f. Pinch of sea salt 2. After blending well add ½ cup coconut oil, and 1 tablespoon of sunflower lecithin and blend again. 3. Pour frosting into bowl, and let sit in refrigerator for at least 3 hours. 4. Enjoy anywhere you would use icing or frosting. This icing recipe is very subtle, so combine it with some stronger flavours of cake or main desserts.

Recipe 14 Sweet Sunflower Crackers This is a very simple and satisfying snack.

1. Blend 1-2 bananas until creamy consistency 2. Add raw soaked organic sunflower seeds, and mix by hand 3. Put on parchment or dehydrator sheets and dehydrate for 25-30 hours You may substitute bananas for any other fruit as well as berries. The mixture is completely up to your creativity.

Recipe 15 Raw Cheesecake

1. Blend the following ingredients until smooth creamy consistency: a. Cashews b. ½ cups filtered water c. ½ cups coconut oil d. Sweeten with coconut crystals, raw honey, or stevia e. A few drops of vanilla extract f. A few strawberries for decoration g. Juice from half a fresh lemon 2. Add some strawberries for decoration and enjoy!

Recipe 16 Raw Cake There are hundreds of various raw cake recipes; here is just a small sample of them.

Dough 1. Blend dates with sun dried apricots and coconut flakes to your tastes. Filling 1. Blend bananas and layer after layer spread it on top of the dough. So you have dough, then bananas, then dough, until you reach the height you desire Finish by spreading banana all over and top with banana pieces, fresh fruit, and berries. Eat this soon otherwise the banana gets darker and soggier.

Version 2

The possibilities are endless, this cake is with almonds. 1. Blend soaked overnight almonds and dates. 2. Blend bananas and layer on top of almonds creating base-banana-top 3. Add whatever fruits to the top you like to make it look as appealing as possible Version 3 1. Blend 1 ½ cups soaked raw walnuts 2. Add the following ingredients together with the nut puree and mix some more a. 3 cups tahini (soaked and then blended sesame seeds) b. 4 tablespoons raw honey/or coconut crystals c. 2 cups raw coconut flakes d. 3 tablespoons raw carob powder 3. You can layer the dough with carob powder mixed with some water, or banana glaze (recipe above) 4. Sprinkle with coconut flakes and enjoy!

Recipe 17 Raw Truffles Raw truffles come in as many variations as you can think of. Chocolate, vanilla, nuts, seeds, fruits, coconut, whatever you can mix, you can make! These are ridiculously simple to make and one of the most widely used raw dessert because they are just so delicious and easy. You can blend up pretty much any kind of soaked nut together with organic cocoa butter, carob, vanilla, fruits, and seeds. The following are just a few examples of what you can make. 1. Mix your favourite soaked nuts like almonds/pecans/walnuts/hazelnuts 2. Add cinnamon, nutmeg 3. You may add some dates and/or raisins 4. Mix everything in a food processor, form into balls and enjoy. Version 2 1. Process ½ cup soaked sesame seeds, ½ cup soaked pumpkin seeds together 2. Add ½ cup medjool dates, 1/8 teaspoons sea salt, 4 tablespoons raw carob powder and continue mixing 3. You may add some coconut flakes, berries, raw organic cocoa butter etc. 4. Form into balls or other shapes and enjoy! Version 3

1. Mix the following in a food processor or Vitamix a. 500 grams medjool dates b. 100 grams hazelnuts c. 2-3 teaspoons cinnamon d. You may add carob powder and coconut to taste 2. Mix, form, squeeze in a whole hazelnut in the middle and enjoy!

Version 4

1. Mix the following in a food processor: a. 1 cup soaked almonds b. ½ cup soaked preservative free dried prunes c. 2 tablespoons raw honey or coconut crystals 2. Form, sprinkle with coconut flakes and enjoy! Version 5

1. Mix the following in a blender a. Soaked almonds or hazelnuts b. Add ground up raw sesame seeds c. Add carob powder, some medjool dates, raw honey/coconut crystals d. Taste to make sure you like the mixture, form, and enjoy!

Recipe 18 Raw Smoothies Just like the truffles, you can make absolutely any mixture you like. Mix together a 50-50 proportion of greens (spinach, kale, etc) and fruits (apple, banana, mango, kiwi, papaya, blueberries, strawberries, etc.) then add coconut crystals or stevia to taste. These smoothies can replace entire meals because of their amazing amount of vitamins and nutrients.