Raw / Living Food (Scroll down for Why)
Recipes from Courtenay Pot Luck Contributers, to come....
(Note all ingredients are raw and organic, salt is Celtic Sea salt etc...)
17 Aug.'06 Refried Almonds
1C almonds soaked 8-12 hours
1/2 C lemon juice
1-2 cloves garlic minced, or 1/4 tsp garlic pdr.
1/4 C sundried tomatoes, soaked 15 min, chopped.
1/4 C red onion
1 tsp each coriander, cumin, paprika
pinch cayenne
sea salt to taste
put all ingredients in food processor with s blade. Process till smooth, or like a bean dip. Add a little water if needed. serve with dippin veggies or flax crackers, or...
Kalavati's Marinated Zucchini and Green Beans (or other veggie)
String the beans, slice zucchini into thin wedges-3-4" long,
Mix 2 cloves pressed garlic,
handful fresh oregano chopped fine,(1T,dried ,may add other Italian herbs) 1/2 tsp salt,
1/2C Olive oil, 1/4C. vinegar (can use lemon juice)
Place in tightly sealed zip lock bag, suck out air. Marinate in fridge over night, turning every couple of hours. To serve place veg without marinade onto attractive plate.
Nanaimo's Live/ Raw pot Luck.... in Departure Bay, until it gets too large then it will be at Baraca Centre, S. Wellington.
MONDAY'S 5:30 or 6pm. Bring a live/raw dish (listing recipe/ingredients) and plate, glass, cutlery
Call Deb for directions: 729-9392 or email: debraw@rawfoods.com
We had our first gathering on the 11th. of Sept. with 5 adults and 2 children. It was a great success. (This is not a kid friendly place). We had:
Neat Balls, Durian custard with 3 bowls of fresh berries, Yummy Coleslaw w/caraway, Pico de Gallo, fresh Garden Veggies , 2 dressings, Cilantro Corn Chips, Brownies, "Chocolate"mylk , Apple pie smoothie.
Debraw's favourite of the week
apple pie smoothie
2c. fresh apple juice
1c. pecans
1 fresh or frozen bananas
3 pitted dates
1/8 tsp. cinnamon
mix all in vita-mix or blender and enjoy.
Golden Goddess Dressing (actually green) Yum!
1/2c. flax oil
1/4c. lemon juice
1/4c. water
1-2 dates
1/2c. fresh cilanto
2T. nama shoyu or soy sauce
1 tsp. sea salt
1-2 cloves garlic
mix all in blender . stores for only 2-3 days in fridge. It's ok it , it will be consumed... : )
Kale Avocado Salad. From chef Chad Sarno:.http://rawchef.org
Serves 2
This is a great way to prepare kale, being difficult to eat raw for most people 'transitioning' to the raw foods diet,
when Celtic Salt is used and the kale is massaged, the kale 'wilts' making it easier on digestion and definitely more palatable. salad This is bound to grow to be a staple dish for all who experience it.
1 head kale-shredded, any variety is great
1 c tomato diced
1 c avocado chopped
2 1/2 T olive oil or flax oil
1 1/2 T lemon juice
t Celtic Sea Salt
1/2 t cayenne
Remove stems from the kale leaves. Roll up the leaves to chop and dice into
small chunks. Put them into a bowl and sprinkle on the salt. Massage salt into
the leaves for a few minutes then let them sit for at least 10 minutes.
the salt breaks apart the cell walls to create a wilting and softening effect.
Next, add the lemon juice or raw apple cider vinegar and massage well. The acid
helps to further break down the cell walls. The taste of the bitter kale is
balanced by the acid and the avocado fat.
In mixing bowl toss all ingredients together, squeezing as you mix to 'wilt'
the kale and creaming the avocado. Serve immediately.
As variation add chopped fresh herbs or choice of diced vegetable.
This dish is also great to substitute the kale for chard or spinach. Do not add
the fat or acid too early because this will prevent the kale from wilting. This
salad tastes better the longer it is allowed to sit and marinate.
Recipes below are from Raw restaurants: Check out the Holiday "Noasted Nurkey" and Pumpkin pie!!
Sprouted Garbanzo Hummus
2 1/2 cups (600 ml) sprouted garbanzos
1 1/2 cups (360 ml) raw tahini
1/2 cup (120 ml) fresh lemon juice
1/2 cup (120 ml) purified water
1/2 cup (120 ml) chopped parsley
2 tablespoons minced garlic
1/2 tablespoon sea salt
1 teaspoon ground cumin
3/4 cup (180 ml) Bariani's stone-pressed organic extra virgin olive oil
Combine all ingredients in a food processor and process to desired consistency. Longer processing will produce a smoother consistency.
Hearty Lentil Soup Arnold's Way Vegetarian Raw Café, Lansdale, Pennsylvania, usa
3 cups (720 ml) Almond Milk (recipe follows)
1 avocado
3 tablespoons minced garlic
3 tablespoons minced onion
1/2 cup (120 ml) diced bell pepper
3/4 cup (180 ml) chopped tomato
3 tablespoons fresh dill
1 teaspoon sea salt
1/2 cup (120 ml) extra virgin olive oil
1 cup (240 ml) water
3 cups (720 ml) sprouted lentils
Blend all ingredients except lentils in a VitaMix or blender. Stir in lentils and serve. Serves 5.
Almond Milk
1 1/2 cups ( 360 ml) raw almonds soaked for several hours or overnight
3 cups (720ml) water
Blend ingredients together in a VitaMix. Strain off pulp in a fine mesh strainer. Makes 3 cups almond milk.
ARNOLD'S PIZZA
Crust
6 ounces (169 g) carrot pulp
6 ounces (169 g) buckwheat soaked for 24 hours
6 ounces (169 g) flaxseed soaked for 24 hours
Sauce
2 tomatoes
2 beets
8 to 10 olives
2 ounces (56 g) cold-pressed extra virgin olive oil Toppings
Tomatoes
Red bell peppers
Broccoli
Mushrooms
Olives
Avocado
1 Blend the carrot pulp, buckwheat, and flaxseed in a VitaMix or high-powered blender.
2 Spread the mixture onto an Excalibur dehydrator Teflex sheet. Set the dehydrator at 105°F (40 ° C) and dehydrate for 20 hours. Flip the crust over and dehydrate for another day.
3 For sauce, blend the tomatoes, beets, olives, and olive oil in a blender. Spread over pizza crust.
4 Finely cut the topping ingredients and spread over the sauce. Serve and enjoy. Makes 1 or 2 servings.
ARNOLD'S FRUIT PIE
Crust
4 ounces (113 g) fresh-squeezed apple juice
3 bananas
18 pitted dates
Filling
Frozen bananas
Any favorite fruit
Dates
1 Blend crust ingredients together in a VitaMix or high-powered blender until pureed. Pour into a round 8-inch (20 cm) plastic bowl, and freeze overnight.
2 Add frozen bananas and any of your favorite fruits to your Champion juicer using a blank screen. Add some dates for sweetening to the juicer. Process through the juicer, mix well and fill the crust. Makes 1 or 2 servings.
Veggie/Mushroom Pâté Recipe: takes 5 min.
Blend and liquefy:
2 plum tomatoes,
1/2 cucumber,
2 stalks celery
Add any fresh herb you like. cilantro. parsley, tarragon or dill.
You can also add: onion, garlic, hot pepper and any dried spice you like. Onions, garlic and hot peppers
Next, you blend in any spices you want.
Add the thickening agents. ie: baby Portobello mushrooms or any of the other thickening ingredients(below). Keep adding until the liquid starts becoming thick.
Blend completely.
(add 1 to 2 tablespoons of flaxseed powder to help thicken the mixture. If you have chia seeds, they apparently absorb water even better than flax seeds.
To get flax seed powder, use your coffee grinder.
Another option 10 to 15 almonds. or three to five soaked sun-dried tomatoes. They must be soaked for an hour or two before. These also add a lot of flavor and thicken up the mixture.
After the pâté is has thickened, it is ready to serve.
Option: cut up some tomatoes or cucumbers into small chunks to add to the pate.
Serve in a romaine lettuce leaf, red pepper or wrap in a raw nori roll. raw chips with carrot or cucumber slices and eat the mixture as a dip. adapted from 2006, Roger Haeske
Noasted Nurkey (Tastes like dressing and turkey)Sprout Café Shinui Living Food Learning Center, Rosewell Ga.USA
2 cloves garlic, chopped fine
2 tablespoons fresh sage
2 tablespoons rosemary
2 tablespoons fresh thyme
2 cups (480 ml) walnuts soaked 12 hours and drained
2 cups(480 ml) almonds soaked 12 hours and drained
1 tablespoon organic unpasteurized white miso
1 large onion, chopped very fine
6 stalks celery, chopped fine
1 cup (240 ml) parsley sprigs (as garnish)
1 cup (240 ml) cranberries (as garnish)
1 Place garlic in a food processor and process well.
2 Add sage, rosemary, and thyme, processing well.
3 Add walnuts, almonds, and miso, one at a time and process well.
4 Remove to a bowl and stir in onion and celery.
5 Place on a sheet of Teflex and form into an oval loaf shape. Place in a dehydrator for 6 hours.
6 Remove and turn loaf over, removing theTeflex sheet from the bottom. Dehydrate for 4 to 6 hours more.
7 Garnish with parsley and cranberries. Serves 8.
Pumpkin Pie
2 avocados, peeled and seeded
1/2 cup (120 ml) raw honey
4 dates soaked in 1 cup (240 ml) filtered water
2 teaspoons vanilla
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon ginger
1 teaspoon sea salt
1 cup (240 ml) raw macadamia nuts
4 cups (960 ml) raw pumpkin, peeled
1 teaspoon ground psyllium husks
1 cup (240 ml) organic raisins
1/2 cup (120 ml) pumpkin seeds
1 Honey Nut and Date Pie Crust (recipe follows)
Advance Preparation:
1 Wash pumpkin seeds. Soak for 8 hours and drain. Dehydrate for 6 to 8 hours at 95°F (35 °C)
2 Soak macadamia nuts for 8 hours and drain.
Pie Preparation
1 Place avocado, honey, dates with soak water, vanilla, cinnamon, nutmeg, ginger, salt, macadamias, and water into blender and blend until smooth.
2 Add pumpkin and blend until very smooth.
3 Add psyllium and blend well. Let this mixture sit for 10 minutes and blend well again.
4 Fold in raisins.
5 Pour into piecrust and top with 1/2 cup (120 ml) pumpkin seeds. Serves 8.
Honey Nut and Date Pie Crust
1 cup (240 ml) almonds (dry)
1 cup (240 ml) pecans (dry)
1 cup (240 ml) walnuts (dry)
1/2 teaspoon sea salt
1 cup (240 ml) medjool dates, pitted
1 teaspoon vanilla powder (Recipe follows)
1/4 cup (60 ml) raw honey
Advance Preparation:
1 Soak almonds, pecans, and walnuts separately for 12 hours.
2 Drain, and dehydrate for 12 hours
Pie Crust
1 Place almonds in food processor with "S" blade and process until mixture resembles flour.
2 Add salt and vanilla to almonds and process well.
3 Add pecans, walnuts and dates to processor and process.
4 Add honey to the nut and date mixture and process just until mixed well.
5 Press mixture by hand into an 8 to 10-inch (20 to 25 cm) glass pie pan. Makes 1 pie crust.
Note: Crust may be made ahead and refrigerated or frozen.
Vanilla Powder
5 vanilla beans
1/2 cup (120 ml) soft spring wheat berries or hulled buckwheat
1 Place vanilla beans and wheat berries in a VitaMix or seed/coffee grinder and grind to a powder.
2 Place in an airtight container and store in the refrigerator.
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Plum Pudding (Quintessence , New York, New York)
1/2 cup (120 ml) macadamia nuts
4 dried apricots
3 plums
1/4 teaspoon sea salt
1/2 teaspoon vanilla extract
1/2 teaspoon lemon
Blend until smooth and creamy, then serve.
Vegetable Kurma
Marinade
2 cups (480 ml) water
3 medium cloves of garlic
1/2 cup (120 ml) extra virgin olive oil
1 teaspoon sea salt
2 to 3 tablespoons yellow curry powder
1 cup (240 ml) soaked raw almonds
1/4 cup (60 ml) cilantro
1/4 cup (60 ml) parsley
1 Combine water, garlic, olive oil, sea salt, and curry powder in a blender to create a marinade. Pour the marinade into a bowl.
2 Soak any veggies of your choice in the marinade for 24 hours. Strain veggies, reserving the marinade.
3 Pour marinade back into the blender and add the almonds. Blend thoroughly.
4 Add cilantro and parsley and blend at medium speed for about 20 seconds. Serve over marinated veggies and sprouted wild rice or sprouted quinoa. If desired, adjust seasonings with additional curry or add cayenne pepper.
Bell Pepper or Summer Squash Soup
1 medium yellow bell pepper or summer squash
1/2 medium cucumber
1/4 medium red onion
1 tablespoon extra virgin olive oil
1 teaspoon sea salt
1/3 cup (80 ml) water
Combine all ingredients in a blender and blend until pureed. Serve.
Option: Combine yellow bell pepper and summer squash in the soup.
I had my first sushi raw experience last night. I called ahead, (at my sons advice) to Yoshi Sushi, at Nored Plaza, Nanaimo.
They did a lovely plate of Vegies: gr.pepper, eggplant, parsley, carrot, yam, zuccini,& cucumber. I then ordered a nori roll without rice with avocado, cuk and gr. onion. They presented these little rolls with ginger, & wasabi and all on a beautiful square glass plate. It was so good! I always loved veg sushi. Now I can go with friends and enjoy too! The bill was $8.40 They didn't charge us for the many cups of green tea. - Kalavati
Here is what I printed up on cards to take to restaurants: it's adapted from Victoria Boutenko's.
I eat only Raw Un-cooked food
I would like Nori without rice, rolled with vegetables.or a Salad, or Vegetable Plate . With only fresh uncooked items:
Lettuce, tomato, avocado, scallions, onion, carrot,
zuccini, sprouts, cucumber, celery, beets, boc choy,
broccoli, radish, mushrooms, chard, cauliflower, arugula, parsley, cabbage, kale, spinach, cliantro, peppers.
I Appreciate You! (Signed)..
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http://www.foodnews.org “THE DIRTY DOZEN!”
Here’s a list of foods that are recommended that we should always buy organic. This ‘dirty dozen’ lists SPINACH and CELERY as the most contaminated vegetables and STRAWBERRIES as the most contaminated fruit. They report that eating these 12, when non-organic, exposes you to about 20 pesticides a day.
Here are the 12 on the list in alphabetical order: Apples, bell peppers, celery, cherries,
grapes (imported), nectarines, peaches, pears, potatoes, red raspberries, spinach, strawberries.”
The Environmental Working Group (EWG) is a research and advocacy group in Washington, D.C. Their researchers analyzed more than 100,000 U.S. government pesticide tests including those from the department of Agriculture.
There is a lot to be said for growing your own, or at least knowing the grower!
Why Raw Food Diet? - ( from http://www.shirleys-wellness-cafe.com/rawfood.htm )
"Because from thirty to eighty-five percent of the nutrition in foods is destroyed in cooking. That is an average fifty percent loss! Fresh, raw foods contain the highest level of enzymes. Enzymes are the catalyst for the hundreds of thousands of chemical reactions that occur throughout the body. Cooked foods and dry convenient diets have been denatured and are devoid of enzymes- life-promoting elements. While they may maintain life they do not promote optimum health or longevity!"Alicia McWatters, Ph.D., C.N.CMalnutrition is the basis of all disease: "Man's body is a living organism, made of living cells, which require living food in order to be properly nourished and function well. When we put cooked food into our body, loaded with contaminants, the body starts to break down. It begins in the very young with colic, rashes, colds, earaches, upset stomachs, swollen glands and tonsils. As the child grows older, their may be tooth decay, pimples, the need for eye glasses, etc. Then as we enter adult life there is arthritis, hypoglycemia, heart attacks, strokes, diabetes and cancers. All this and a multitude of other diseases are unnecessary and are nothing but the result of improper diet and lifestyle! Today, most people accept cooked food as the normal means of supplying the body with nutrients, not realizing that the living cells of our bodies do not take nourishment from the dead and artificial ingredients found in cooked food. And so, after a typical meal of cooked meat, cooked potatoes, a cooked vegetable and a piece of cooked bread, followed by a cooked sugar desert, their stomach is full and they think they have satisfied the nutritional needs of their body. In reality, they have given their body practically no nourishment. And thus with a full stomach, they are slowly starving their body's cells." Raw Food by Rev. George H. Malkmus
There are two kinds of starvation: One starvation comes about because of no food at all. The second and most insidious starvation is progressive malnutrition over a period of time. The people in the third world don't have enough volume of food. In the first world there is plenty of "food" but it's empty food. The food we eat produces plenty of calories and energy but is almost completely devoid of nutrition which is vital to our survival. A good diet promotes good health and prevents the onset of disease.
Most human illnesses and diseases are due to a deficiency of vital nutrients. When you supply your body with the proper nutrients, in a form that your body can use, it knows how to repair itself. "The body has the inherent ability -the vitality -not only to heal itself and restore health, but also to ward off disease. Illness is not caused simply by an invasion of external agents or germs, but is a manifestation of the organism's attempt to defend and heal itself. Prevention Is the Best Cure. Health is a reflection of how we choose to live." TC Fry
last updated: 27 Sept. '06
to contact Kalavati email: kalavati( at )rawfoods( dot )com (This eliminates spam)