FRUIT, GREENS, NUTS, AND SEEDS (BY WEIGHT)

This fruit-based plan meets the DRIs, providing that you add sources of vitamins B₁₂ and D and a sprinkle of kelp for iodine and sodium. Along with a wide variety of fruits, it includes low-oxalate green veggies plus nuts and seeds. The nutritional analysis that follows includes a cross section of the foods mentioned. The specific items chosen could vary from day to day and include others that are not listed. Kale can be added to smoothies, thinly sliced for use in salads, or enjoyed in one of the delicious recipes in chapter 13.

FRUIT (ABOUT 5 POUNDS/2.25 KILOGRAMS), SUCH AS:

4 cups (1 L), 1½ pounds (680 g) melons: cantaloupe, honeydew, and/or watermelon

4 cups (1 L), 1¼ pounds (600 g) berries (such as blackberries or raspberries)

4 citrus fruits (14 oz/400 g) (such as oranges or tangerines)

3 whole fruits (12 oz/350 g) (such as apricots, bananas, or mangoes)

2 cups (250 g) cherries or chopped fruit (such as apples, durians, or peaches)

GREENS (ABOUT 1.32 POUNDS/600 GRAMS), SUCH AS:

5 cups (145 g) chopped lettuce or other leafy greens

3 cups (260 g) broccoli florets and stalks

3 cups (200 g) kale or broccoli leaves, thinly sliced or in smoothies

NUTS AND SEEDS (0.2 POUNDS/90 GRAMS), SUCH AS:

¼ cup (35 g) almonds

¼ cup (35 g) seeds (such as pumpkin or sunflower)

3 tablespoons (16 g) ground flaxseeds

1 Brazil nut

Nutritional analysis for menu: calories: 1995, protein: 60 g, fat: 64 g, carbohydrate: 350 g (178 g from sugar), dietary fiber: 84 g, calcium: 1070 mg, copper: 3920 mcg, iron: 23 mg, magnesium: 896 mg, phosphorus: 1532 mg, potassium: 7525 mg, sodium: 311 mg, zinc: 12 mg, thiamin: 2.4 mg, riboflavin: 2.1 mg, niacin: 29 mg, vitamin B₆: 3.5 mg, folate: 789 mcg, pantothenic acid: 7 mg, vitamin B₁₂: 0 mcg, vitamin A: 3041 mcg, vitamin C: 1067 mg, vitamin E: 23 mg, vitamin K: 2069 mcg, omega-6 fatty acids: 16 g, omega-3 fatty acids: 8 g

Percentage of calories from: protein 11%, fat 26%, carbohydrate 63%

For a 2,500-calorie menu: Increase the total weight of the fruits and nuts and seeds by 25–30 percent.

For a 1,600–1,700-calorie menu: Adjust the 2,000-calorie menu by decreasing the watermelon, bananas, and mango by about 1 pound (.45 kilogram), while retaining 4 pounds (1.75 kilograms) of the fruits, such as berries and apricots, which are more mineral-rich, and keeping the amounts of greens, nuts, and seeds the same.

Menu 5

NO-FUSS, RAW-FOOD FUN

This menu is helpful when you need to cut preparation to a minimum, such as when you are traveling or are away from home for the day. The tahini and juice from an orange can be stirred or shaken together in a little jar. A mini blender can be useful while traveling, as it will allow you to create smoothies, raw soups, and dressings or dips for veggies. Figs, oranges, tahini, and greens (lettuce, snow peas, and broccoli) are rich in calcium.

BREAKFAST

2 cups (500 ml) raspberries

3 fresh or dried figs

4 cups (1 L) romaine lettuce

ALTERNATIVE BREAKFAST

1 serving Blue Crush (page 257)

LUNCH AND SNACKS THROUGHOUT THE DAY

2½ cups (400 grams) snow peas

4 oranges

3 ripe bananas

1 cup (250 ml) cherry tomatoes

Trail mix: ⅓ cup (80 ml) walnuts, 1 Brazil nut, ¼ cup (60 ml) currants

SUPPER

Corn from 2 cobs

1 cup (250 ml) broccoli florets

1 cup (250 ml) carrot strips

1 cup (250 ml) sliced zucchini

Vegetable dip: ¼ cup (60 ml) sesame tahini mixed with ¼ cup (60 ml) orange juice

News Flash!

Every day innovative, high-quality raw products are finding their way into the marketplace. These products provide a convenient way to boost the nutritional value of meals, snacks, and smoothies. See page 346 for a brief list of recommended products and sources.

Nutritional analysis for menu: calories: 2057, protein: 60 g, fat: 64 g, carbohydrate: 361 g (167 g from sugar), dietary fiber: 78 g, calcium: 1025 mg, copper: 3430 mcg, iron: 21 mg, magnesium: 676 mg, phosphorus: 1613 mg, potassium: 7087 mg, sodium: 262 mg, zinc: 11 mg, thiamin: 3.3 mg, riboflavin: 2.0 mg, niacin: 32 mg, vitamin B₆: 3.8 mg, folate: 1108 mcg, pantothenic acid: 11 mg, vitamin B₁₂: 0 mcg, vitamin A: 1874 mcg, vitamin C: 838 mg, vitamin E: 10 mg, vitamin K: 374 mcg, omega-6 fatty acids: 30 g, omega-3 fatty acids: 4.3 g

Percentage of calories from: protein 11%, fat 25%, carbohydrate 64%

Note: This menu is a little low in vitamin E and in its ratio of omega 3 to omega-6 fatty acids. Vitamin E and balance can be restored on another day with flaxseed oil (for example, in a dressing as in menu 3).

For a 2,500-calorie menu: Increase the fruits, nuts, and vegetables throughout the day by 25 percent, according to your preferences.

For a 1,600–1,700-calorie menu: Adjust the 2,000-calorie menu by omitting the currants, 1 banana, and 1 cob of corn.

Menu 6

RAW GOES GOURMET

This menu is a pleasure when you want to impress guests with the delights of raw cuisine. The food is delicious!

BREAKFAST AND THROUGH THE MORNING

1½ cups (375 ml) Pink Cadillac Smoothie (page 256)

2 large fresh or dried figs

LUNCH

1 serving Celeriac Linguine with Bolognese Sauce and Hemp Parmesan (page 280)

3 cups (750 ml) Raw Veggies (see sidebar, page 286) served on 3 inner leaves of romaine lettuce

SUPPER

2½ cups (625 ml) Creamy Zucchini Soup (page 272)

2½ cups (625 ml) Kale Salad with Orange-Ginger Dressing (page 287)

1 serving Mango Pie with Coconut Crust (page 300)

SNACK OR DESSERT

1 cup (250 ml) grapes

Nutritional analysis for menu: calories: 2022, protein: 57 g, fat: 95 g, carbohydrate: 283 g (162 g from sugar), dietary fiber: 56 g, calcium: 821 mg, copper: 4260 mcg, iron: 25 mg, magnesium: 657 mg, phosphorus: 1585 mg, potassium: 6508 mg, sodium: 2982 mg, zinc: 12 mg, thiamin: 5.8 mg, riboflavin: 5.1 mg, niacin: 47 mg, vitamin B₆: 6.6 mg, folate: 726 mcg, pantothenic acid: 7.8 mg, vitamin B₁₂: 2.6 mcg, vitamin A: 1771 mcg, vitamin C: 886 mg, vitamin E: 19 mg, vitamin K: 962 mcg, omega-6 fatty acids: 31 g, omega-3 fatty acids: 6 g

Percentage of calories from: protein 10%, fat 39%, carbohydrate 51%

Note: This menu and its variations are higher in fat, omega-6 fatty acids, and sodium, and lower in calcium than menus 1 through 5.

For a 2,500-calorie menu: For breakfast, replace the figs with a hearty serving of Marvelous Muesli (page 264) plus ½ cup of Sunflower-Hemp Milk (page 260) or fruit juice.

For a 1,600–1,700-calorie menu: Adjust the 2,000-calorie menu by omitting the pie. Another option is to replace the Celeriac Linguine with Bolognese Sauce and Hemp Parmesan with V-8 Vegetable Soup (page 274) at lunch and to enjoy the whole dinner, including the pie.

For excellent information about shopping, foods to keep on hand, care and storage of produce, equipment (such as essential kitchen tools, juicers, food processors, blenders, and dehydrators), eating raw while traveling, weight management, and enjoying raw meals in cold weather, see The Raw Food Revolution Diet by Cherie Soria, Brenda Davis, and Vesanto Melina.

CHAPTER 13

Recipes

Welcome to this special collection of recipes that represents a cross section of raw eating styles. Many of these recipes require only the most basic equipment—a knife and a cutting board. We recommend that your first investment be a good chef’s knife, if you do not already have one. For other recipes, you may need a blender, a food processor, a dehydrator, or a juicer. A more detailed discussion related to this equipment is included in chapter 4 of The Raw Food Revolution Diet by Cherie Soria, Brenda Davis, and Vesanto Melina. There you will find additional outstanding recipes.

How to Approach the Recipes

Read each recipe through before you start. This will help ensure that it turns out successfully.

Make the recipe exactly as it is written the first time you try it. After that, use your creativity to adapt it to your taste.

Look for ingredients that are listed in bold type. This means a step needs to be completed before you start, such as soaking the ingredient.

Look at the variations listed below many recipes, as you may find a version you prefer.

Replace raw ingredients with the conventional form if necessary. Some raw ingredients—such as almond butter, tahini, oat groats, and rolled oats—may be a challenge to find. The conventional (not raw) versions may be substituted measure for measure.

Select the ingredient options that you prefer or that are most readily available. Some recipes list two options for an ingredient—for example, one raw (such as Nama Shoyu) and one that was exposed to heat during processing (such as tamari). Either one may be used.

Adjust the number of servings to suit your needs. Serving sizes are suggested for each recipe (in the yield or at the beginning of the nutritional analysis). However, we recognize that appetites vary immensely, and what could typically be enough to serve several people might be a single serving for one hungry, high-energy person.

The following recipes were developed and selected because of their nutritional value, simplicity, and flavor. We hope that they will get you off to a great start and add a little excitement to your current recipe repertoire. May these offerings be a blessing to your body and soul.

BEVERAGES

Blue Crush, page 257

Blueberry-Kale Smoothie, page 258

Green Giant Juice, page 259

Pink Cadillac Smoothie, page 256

Sunflower-Hemp Milk, page 260

CEREALS AND CRACKERS

Crunchy Granola, page 262

Marvelous Muesli, page 264

Salsa-Flax Crackers, page 266

Sprouted Whole-Grain Cereal, page 261

Sunny Rye Crackers, page 265

SPREADS, DIPS, AND CHEESES

Avocado Dip or Spread, page 269

Hemp or Sunflower Parmesan, page 281

Herbed Almond Cheese, page 270

Morocc-Un-Butter, page 267

Pesto-the-Best-Oh!, page 285

Pumpkin Seed Pâté, page 268

SOUPS

Creamy Zucchini Soup, page 272

Garden Blend Soup, page 273

V-8 Vegetable Soup, page 274

SALAD DRESSINGS

Caesar Dressing, page 279

Citrus Dressing, page 294

Lemon Dressing, page 290

Lemon-Tahini Dressing, page 275

Liquid Gold Dressing, page 276

Orange-Ginger Dressing, page 287

Orange–Poppy Seed Dressing, page 283

Spicy Mexican Dressing, page 288

MAIN DISHES AND SALADS

Brilliant Broccoli Salad, page 277

Build-Your-Bones Salad, page 278

Caesar’s Better Salad, page 279

Celeriac Linguine with Bolognese Sauce and Hemp Parmesan, page 280

Crunchy Sprouts and Veggies, page 282

Elegant Greens with Strawberries, Almonds, and Orange–Poppy Seed Dressing, page 283

Kale Salad with Orange-Ginger Dressing, page 287

Pesto and Sundried Tomato Pizza with Veggies, page 284

Ruby Red Salad, page 295

Spicy Mexican Salad, page 288

Sprouted Quinoa Tabouli, page 290

Thai Spring Rolls with Spicy Pecan Sauce, page 292

Three-Melon Salad, page 291

Warm Red Cabbage Salad, page 289

Whole-Meal Salad Bar, page 296

Wild Rice Salad with Pecans and Cranberries, page 294

SNACKS AND SWEETS

Chocolate-Cranberry Nut Balls, page 299

Coconut Macaroons, page 298

Mango Pie with Coconut Crust, page 300

Nama Shoyu Sunflower Seeds, Pumpkin Seeds, or Almonds, page 297

Tutti-Frutti Ice Cream, page 301