WITH STRAWBERRIES, ALMONDS, AND ORANGE–POPPY SEED DRESSING

MAKES 16 CUPS (4 L); 4 LARGE SERVINGS

ORANGE–POPPY SEED DRESSING

MAKES ABOUT ½ CUP (125 ML)

3 tablespoons (45 ml) extra-virgin olive oil, flaxseed oil, or a combination

3 tablespoons (45 ml) freshly squeezed orange juice

2 tablespoons (30 ml) maple syrup or agave syrup

1 tablespoon (15 ml) chopped fresh dill, or 1 teaspoon (5 ml) dried dill weed

1 tablespoon (15 ml) Dijon mustard

2 teaspoons (10 ml) poppy seeds

GREENS, STRAWBERRIES, AND ALMONDS

MAKES 16 CUPS (4 L)

1 pound (454 g) leaf lettuce or other tender greens, torn or chopped (about 15 cups/3.75 L)

2 cups (500 ml) sliced strawberries

½ cup (125 ml) sliced almonds

To make the dressing, combine all the ingredients in a jar with a tight-fitting lid. Shake to mix well just before adding to the salad.

To make the salad, combine the lettuce, strawberries, and almonds in a large bowl. Add the dressing just before serving. Toss gently to distribute the dressing evenly.

Per 4 cups (1 L): calories: 297, protein: 7 g, fat: 22 g, carbohydrate: 25 g (16 g from sugar), dietary fiber: 6 g, calcium: 129 mg, copper: 320 mcg, iron: 2.4 mg, magnesium: 84 mg, phosphorus: 166 mg, potassium: 533 mg, sodium: 126 mg, zinc: 1.2 mg, thiamin: 0.2 mg, riboflavin: 0.3 mg, niacin: 2.9 mg, pyridoxine: 0.2 mg, folate: 74 mcg, pantothenic acid: 0.4 mg, vitamin B₁₂: 0 mcg, vitamin A: 422 mcg, vitamin C: 78 mg, vitamin E: 5.6 mg, vitamin K: 199 mcg, omega-6 fatty acids: 2.8 g, omega-3 fatty acids: 0.1 g (with flax oil, omega-3 fatty acids: 5.7 g)

Percentage of calories from: protein 8%, fat 61%, carbohydrate 31%

Use half of the crust squares to make this recipe and store the remaining squares to quickly make pizza at a later time. The squares can also be used as crackers. Try the scrumptious pesto in this recipe as a spread or dip or as a topping for raw zucchini or celeriac “pasta.” (pages 280–281)

Pesto and Sundried Tomato

PIZZA WITH VEGGIES

MAKES 16 (3-INCH/8-CM) PIZZA SQUARES, PLUS 16 CRACKERS (FOR FUTURE PIZZAS)

PIZZA CRUST

MAKES 32 (3-INCH/8-CM) PIZZA CRUSTS OR CRACKERS

1½ cups (375 ml) buckwheat groats, soaked for 4–6 hours, drained, and rinsed

¾ cup (185 ml) sunflower seeds, soaked for 4–6 hours, drained, and rinsed

1 carrot, shredded

2 teaspoons (10 ml) Italian seasoning

2 teaspoons (10 ml) salt

¼ cup (60 ml) ground flaxseeds

½ cup (125 ml) water

To make the pizza crust dough, combine the buckwheat groats, sunflower seeds, carrot, Italian seasoning, and salt in a food processor. Process until smooth, stopping as needed to scrape down the sides of the work bowl with a rubber spatula. Add the flaxseeds, then add the water. Process for a few more seconds until thoroughly blended.

Spread half the dough evenly over 2 dehydrator trays lined with nonstick sheets or parchment paper (about 1½ cups/375 ml of dough should be used for each tray). The dough will not completely cover the trays; simply spread it as thinly as possible, making sure there are no holes in it. Dehydrate at 125 degrees F (52 degrees C) for 2 hours.

Remove the trays from the dehydrator. Score the crust 3 times in each direction to make 16 (3-inch/8-cm) squares per tray. Flip each crust by placing another dehydrator tray lined with a nonstick sheet on top and turning them over in unison. Remove the nonstick sheet that had been below the crust by peeling it back. Alternatively, score the dough into rectangles or triangles. Put the trays back in the dehydrator and dehydrate at 115 degrees F (46 degrees C) for 12 hours, or until the crust is dry and crispy.

Stored in sealed containers, Pizza Crust will keep for 1 month in the refrigerator or 3 months in the freezer.

Per 3-inch (8-cm) pizza: calories: 137, protein: 5 g, fat: 3 g, carbohydrate: 14 g (3 g from sugar), dietary fiber: 4 g, calcium: 39 mg, copper: 320 mcg, iron: 1.4 mg, magnesium: 63 mg, phosphorus: 120 mg, potassium: 317 mg, sodium: 338 mg, zinc: 1 mg, thiamin: 0.9 mg, riboflavin: 0.9 mg, niacin: 6.6 mg, pyridoxine: 0.9 mg, folate: 52 mcg, pantothenic acid: 0.6 mg, vitamin B₁₂: 0.6 mcg, vitamin A: 67 mcg, vitamin C: 29 mg, vitamin E: 1.9 mg, vitamin K: 37 mcg, omega-6 fatty acids: 3.4 g, omega-3 fatty acids: 1.4 g

Percentage of calories from: protein 13%, fat 50%, carbohydrate 37%

Note: Analysis was done using Red Star Vegetarian Support Formula nutritional yeast flakes.

SUNDRIED TOMATO SAUCE

MAKES 1¼ CUPS (310 ML)

10 sundried tomatoes, soaked for 6–24 hours in ¾ cup (185 ml) water

2 to 3 pitted medjool dates, or 5 pitted small dates, soaked for 6–24 hours in 3 tablespoons (45 ml) water

2 tablespoons (30 ml) chopped red onion

1½ teaspoons (7 ml) miso

1 teaspoon (5 ml) dried oregano

PESTO-THE-BEST-OH!

MAKES ABOUT 1 CUP (250 ML)

¾ cup (185 ml) walnuts, pine nuts, or hempseeds, or a mix

3 cups (750 ml) fresh basil leaves (about 3 ounces/85 g)

1½ tablespoons (22 ml) flaxseed oil or extra-virgin olive oil

1½ tablespoons (22 ml) freshly squeezed lemon juice

1 to 1½ tablespoons (15 to 22 ml) Nama Shoyu or tamari

1 to 4 cloves garlic

⅛ teaspoon ground black pepper

3 tablespoons (45 ml/19 g) nutritional yeast flakes

To make the sauce, transfer the sundried tomatoes and their soaking water to a blender (for the smoothest results) or a food processor. Add the dates and their soaking water. Then add the onion, miso, and oregano. Process until well combined, stopping as needed to scrape down the sides of the work bowl or blender jar with a rubber spatula. Stored in a sealed container in the refrigerator, Sundried Tomato Sauce will keep for 1 week.

To make the pesto, process the walnuts in a food processor until finely ground. Add the basil, oil, lemon juice, Nama Shoyu, garlic, and pepper. Pulse until well combined. Add the nutritional yeast, and pulse a few times until it is incorporated. Stored in a sealed container, Pesto-the-Best-Oh! will keep for 4 days in the refrigerator or 3 months in the freezer.

See next page for veggie variations.

VEGGIES

MAKES 3 TO 3½ CUPS (750 TO 810 ML)

4 to 5 cups (1 to 1.25 L) seasonal vegetables (such as broccoli, sweet peppers, and/or zucchini), julienned or cut into bite-size pieces

¼ red onion, thinly sliced

2 tablespoons (30 ml) apple cider vinegar or freshly squeezed lemon juice

1 to 2 tablespoons (15 to 30 ml) Nama Shoyu or tamari

1 tablespoon (15 ml) extra-virgin olive oil

2 teaspoons (10 ml) Italian seasoning or other dried herbs

1 teaspoon (5 ml) paprika

To make the veggies, combine all of the ingredients in a large bowl and stir until evenly mixed. Marinate at room temperature for at least 30 minutes or in the refrigerator for up to 24 hours. Spread the vegetable mixture evenly on a dehydrator tray with a nonstick sheet. Dehydrate at 115 degrees F (46 degrees C) for 1 hour. Stored in a covered container in the refrigerator, Veggies will keep for 5 days.

To assemble the pizzas, spread 1 heaping tablespoon (20 ml) of Sundried Tomato Sauce on each pizza crust. Top with ¼ cup (60 ml) of Veggies and 1 tablespoon (15 ml) of Pesto-the-Best-Oh! Serve immediately or warm in a dehydrator at 115 degrees F (45 C) for 30 minutes.

Tomato Sauce and Almond Cheese Pizza: Spread 1 to 2 tablespoons (15 to 30 ml) plain or herbed Almond Cheese (page 270) and 1 to 2 tablespoons (15 to 30 ml) Sundried Tomato Sauce, with or without Veggies, on each 3-inch (8-cm) pizza crust.

TIP: Be creative with the vegetables you use—add asparagus tips, baby spinach, or pitted sundried olives, or explore more exotic choices, such as julienned golden beet or hokkaido pumpkin.

Raw Veggies

An assortment of raw veggies makes an excellent snack or addition to a meal. Two cups of these will provide, on average, 3 grams of protein, 61 grams of calcium, an entire day’s supply of vitamins A and C, and plenty of protective phytochemicals—all with less than a gram of fat. Cut them into a variety of interesting shapes: cubes, strips, sticks, straight or diagonal slices, julienne, or spirals—let your creativity take over! Serve any combination of the following raw veggies on their own or with a dip, spread, or thick salad dressing.

asparagus tips

bok choy

broccoli

carrots

cauliflower

celery

daikon

green onions

jicama

parsnips

radishes (red, watermelon, or white)

snow peas

sweet peppers (orange, red, or yellow)

tomatoes

turnips (choose young ones)

yams

zucchini

Kale has gained fame as a source of calcium that is absorbed by our bodies about twice as well as the calcium from dairy products. It can be a rather tough green to eat raw, especially if large, older leaves are used. A trick to improve its appeal is to cut it matchstick thin and marinate it in a citrus-based dressing. For those who have never known what to do with kale, this recipe is an amazing initiation!

Kale Salad

WITH ORANGE-GINGER DRESSING

MAKES 10 CUPS (2 1/2 L)

KALE SALAD

MAKES 10 CUPS (2½ L)

1 bunch kale (275 to 300 g), stemmed and thinly sliced

1 to 2 carrots, grated or julienned

1 cup (250 ml) thinly sliced red cabbage

½ cup (125 ml) julienne daikon

1 red sweet pepper, thinly sliced

¼ cup (60 ml) chopped fresh parsley or cilantro

¼ cup (60 ml) chopped fresh mint

Dulse flakes (optional)

Sesame seeds (optional)

ORANGE-GINGER DRESSING

MAKES 1½ CUPS (375 ML)

4 pitted dates

1 cup (250 ml) freshly squeezed orange juice

2 tablespoons (30 ml) tahini

2 tablespoons (30 ml) chopped or grated fresh ginger

2 tablespoons (30 ml) miso

2 tablespoons (30 ml) cider vinegar or freshly squeezed lemon juice

2 tablespoons (30 ml) Nama Shoyu or tamari

2 teaspoons (10 ml) sesame oil (optional)

Pinch cayenne or ground black pepper

To make the salad, combine the kale, carrots, cabbage, daikon, red sweet pepper, parsley, and mint in a large bowl. Toss well. Sprinkle with the optional dulse flakes and sesame seeds if desired.

To make the dressing, soak the dates in ½ cup (125 ml) of the orange juice for 1 hour. Transfer the dates and their soaking liquid to a blender. Add the tahini, ginger, and miso. Process until smooth. Add remaining ½ cup (125 ml) of orange juice and all of the vinegar, Nama Shoyu, optional sesame oil, and cayenne. Process until smooth. Taste and adjust the seasonings if necessary.

To serve, add the dressing to the salad to taste and toss to combine. Let marinate for at least 20 minutes before serving. Stored in a sealed container in the refrigerator, Kale Salad with Orange-Ginger Dressing will keep for 1 day.

VARIATION: Add ¼ to ½ cup (60 to 125 ml) Namu Shoyu Sunflower Seeds, Pumpkins Seeds, or Almonds (page 297).

Per 2½ cups (625 ml), ¼ recipe: calories: 180, protein: 7 g, fat: 6 g, carbohydrate: 30 g (14 g from sugar), dietary fiber: 5 g, calcium: 155 mg, copper: 450 mcg, iron: 3 mg, magnesium: 62 mg, phosphorus: 167 mg, potassium: 782 mg, sodium: 889 mg, zinc: 1.2 mg, thiamin: 0.3 mg, riboflavin: 0.2 mg, niacin: 3.7 mg, pyridoxine: 0.4 mg, folate: 78 mcg, pantothenic acid: 0.5 mg, vitamin B₁₂: 0 mcg, vitamin A: 741 mcg, vitamin C: 194 mg, vitamin E: 1.7 mg, vitamin K: 638 mcg, omega-6 fatty acids: 2.1 g, omega-3 fatty acids: 0.2 g

Percentage of calories from: protein 15%, fat 25%, carbohydrate 60%

This salad is not only packed with nutrition but also offers a tantalizing variety of colors and textures. For a larger meal, serve this fabulous salad with a soup (see pages 272 to 274) and Salsa-Flax Crackers (page 266).

Spicy Mexican SALAD

MAKES 8 CUPS (2 L); 4 SERVINGS

SALAD

MAKES 8 CUPS (2 L)

3 tomatoes, chopped

2 ripe avocados, finely diced

2 cups (500 ml) fresh corn kernels or thawed frozen corn kernels

2 ribs celery, diced

1 large orange, red, or yellow sweet pepper, sliced into matchsticks

1 cup (250 ml) sprouted lentils (see sidebar, page 289) or cooked black beans

1 cup (250 ml) finely chopped fresh cilantro or parsley, packed

3 green onions, sliced

SPICY MEXICAN DRESSING

MAKES ⅔ CUP (165 ML)

¼ cup (60 ml) freshly squeezed lime juice

2 tablespoons (30 ml) extra-virgin olive oil

2 tablespoons (30 ml) flaxseed oil

2 tablespoon (30 ml) Nama Shoyu or tamari

1 tablespoon (15 ml) maple syrup, agave syrup, or other liquid sweetener

2 cloves garlic, minced

1 teaspoon (5 ml) minced red or green chile

½ teaspoon (2 ml) ground cumin (optional)

To make the salad, combine all the ingredients in a large bowl.

To make the dressing, combine all the ingredients in a jar or blender. Seal the jar and shake well, or process until well combined.

To serve, add the dressing to the salad and toss until evenly distributed. Serve at once or chill for up to 2 hours.

Per 2 cups (500 ml): calories: 428, protein: 9 g, fat: 31 g, carbohydrate: 40 g (11 g from sugar), dietary fiber: 10 g, calcium: 45 mg, copper: 500 mcg, iron: 3 mg, magnesium: 100 mg, phosphorus: 203 mg, potassium: 1272 mg, sodium: 543 mg, zinc: 1.5 mg, thiamin: 0.4 mg, riboflavin: 0.3 mg, niacin: 6.1 mg, pyridoxine: 0.6 mg, folate: 152 mcg, pantothenic acid: 2 mg, vitamin B₁₂: 0 mcg, vitamin A: 119 mcg, vitamin C: 115 mg, vitamin E: 4.9 mg, vitamin K: 59 mcg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 3.9 g

Percentage of calories from: protein 8%, fat 58%, carbohydrate 34%

How to Sprout Lentils

½ cup (125 ml) dried lentils

2 cups (500 ml) water

Put the lentils in a 1-quart (1-L) sprouting jar and cover them with the water. Put a sprouting lid on the jar or cover it with piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 12–24 hours. Drain and rinse the lentils thoroughly with cool water.

MAKES 3 TO 4 CUPS (750 TO 1000 ML) SPROUTS

Place the jar at a 45-degree angle over a saucer (to collect any water that may run off) or in a dish rack. Cover the jar with a tea towel or position the jar away from direct sunlight so the sprouts can grow in the dark.

Rinse and drain the lentils 2 or 3 times a day for 3–5 days, until a short tail is visible. Store the well-drained sprouts in a sealed container in the refrigerator for up to 1 week.

Raw-food enthusiasts will welcome a warm salad on chilly days. This easy-to-make salad is traditionally served warm, and it is bursting with health-building properties. The vegetables in the Brassica (cabbage) family contain valuable phytochemicals, which help protect us against cancer. Walnuts are rich in essential omega-3 fatty acids.

Warm Red Cabbage SALAD

MAKES 3 CUPS (750 ML); ABOUT 2 SERVINGS

4 cups (1 L) thinly sliced red cabbage

2 tablespoons (30 ml) water

1 to 2 teaspoons (5 to 10 ml) extra-virgin olive oil (optional)

1 teaspoon (5 ml) Nama Shoyu or tamari

2 tablespoons (30 ml) freshly squeezed lemon juice

¼ cup (60 ml) walnuts

Put the cabbage in a wide, shallow dish or pie plate. Add the water, optional oil, and Nama Shoyu. Toss to distribute evenly. Put in a dehydrator at 110 degrees F (43 degrees C) for 30–60 minutes, or until the cabbage is wilted. Sprinkle with the lemon juice. Add the walnuts. Toss to distribute evenly. Serve immediately.

VARIATION: Replace the lemon juice with 1 tablespoon (15 ml) apple cider vinegar. Add it to the cabbage before it goes into the dehydrator rather than after.

TIP: If you are dehydrating other foods and your dehydrator is already set at a temperature slightly lower or higher than 110 degrees F (43 degrees C), it is fine to use that temperature instead.

Per 1½ cups (375 ml): calories: 132, protein: 4 g, fat: 8 g, carbohydrate: 14 g (6 g from sugar), dietary fiber: 4 g, calcium: 77 mg, copper: 230 mcg, iron: 1.6 mg, magnesium: 45 mg, phosphorus: 91 mg, potassium: 422 mg, sodium: 208 mg, zinc: 0.7 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 1.5 mg, pyridoxine: 0.4 mg, folate: 40 mcg, pantothenic acid: 0.3 mg, vitamin B₁₂: 0 mcg, vitamin A: 79 mcg, vitamin C: 87 mg*, vitamin E: 0.3 mg, vitamin K: 54 mcg, omega-6 fatty acids: 4.9 g, omega-3 fatty acids: 1.2 g

Percentage of calories from: protein 12%, fat 52%, carbohydrate 37%

* Values for vitamin C are based on raw cabbage; some loss is expected during warming.

Quinoa (pronounced keen-wah) is an ancient crop, native to the high Andes regions of South America. It often is called a superfood because of its excellent protein quality and content. Quinoa is a good source of fiber and is high in calcium, magnesium, phosphorous, potassium, iron, vitamin E, and several B vitamins. Quinoa is also gluten free and easy to digest.

Sprouted Quinoa TABOULI

MAKES 9 CUPS (2.25 L); 4 TO 5 SERVINGS

SPROUTED QUINOA TABOULI

MAKES ABOUT 9 CUPS (2.25 L)

3 cups (750 ml) finely chopped fresh parsley

2 cups (500 ml) sprouted quinoa (see sidebar, page 291)

1 cucumber, finely diced

3 tomatoes, finely diced

½ cup (125 ml) finely chopped fresh mint (about 1½ ounces/45 g), or 1 tablespoon (15 ml) dried

5 green onions, thinly sliced

LEMON DRESSING

MAKES ⅔ CUPS (185 ML)

⅓ cup (80 ml) freshly squeezed lemon juice

2 to 3 tablespoons (30 to 45 ml) extra virgin olive oil

1½ tablespoons (22 ml) Namu Shoyu or tamari

2 cloves garlic, finely minced

½ teaspoon (2 ml) psyllium powder, or

1 tablespoon (15 ml) ground flaxseeds

Pinch ground black pepper or cayenne

LETTUCE OR CABBAGE CUPS

4 to 5 large lettuce or cabbage leaves

SEED TOPPING (OPTIONAL)

1 cup (250 ml) Nama Shoyu Sunflower Seeds, Pumpkin Seeds, or Almonds (page 297) or plain sunflower or pumpkin seeds

To make the tabouli, combine all the ingredients in a large bowl. Toss to mix.

To make the dressing, combine all the ingredients in a blender. Process until smooth.

To assemble, pour the dressing over the tabouli. Toss gently with a fork to mix well. Put a lettuce leaf on each salad plate. Heap about 2 cups (500 ml) of the tabouli on each lettuce leaf. Sprinkle ¼ cup (60 ml) of the optional seed topping over each serving or serve it in a small side dish.

Per serving (about 2 cups/500 ml): calories: 302, protein: 11 g, fat: 10 g, carbohydrate: 46 g (6 g from sugar), dietary fiber: 8 g, calcium: 169 mg, copper: 580 mcg, iron: 9 mg, magnesium: 152 mg, phosphorus: 287 mg, potassium: 1150 mg, sodium: 423 mg, zinc: 2.6 mg, thiamin: 0.2 mg, riboflavin: 0.3 mg, niacin: 5.2 mg, pyridoxine: 0.3 mg, folate: 190 mcg, pantothenic acid: 1 mg, vitamin B₁₂: 0 mcg, vitamin A: 346 mcg, vitamin C: 109 mg, vitamin E: 4.8 mg, vitamin K: 871 mcg, omega-6 fatty acids: 1.8 g, omega-3 fatty acids: 0.2 g

Percentage of calories from: protein 13%, fat 29%, carbohydrate 58%

How to Sprout Quinoa

MAKES ABOUT 2 CUPS (500 ML)

1 cup (250 ml) quinoa

2 cups (500 ml) water

Put the quinoa in a fine-mesh sieve. Rinse it well to remove any residue of saponin (a soapy-tasting compound that naturally coats the seeds). Transfer the quinoa to a 1-quart (1-L) sprouting jar and cover it with the water. Put a sprouting lid on the jar or cover it with a piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 4–6 hours.

Drain and rinse the quinoa thoroughly with cool water several times. Place the jar at a 45-degree angle over a saucer (to collect any water that may run off) or in a dish rack. Rinse and drain the quinoa every 8–12 hours for 1–2 days, until most of the seeds have sprouted tiny roots. Store the sprouts in a sealed container in the refrigerator. They will keep for 1 to 2 days.

This delectable salad makes a refreshing light meal and includes a variety of appealing textures and colors.

Three-Melon SALAD

MAKES 8 CUPS (2 L); 2 LARGE SALAD SERVINGS OR 8 DESSERT SERVINGS

MELON DRESSING

MAKES 1¼ CUPS (310 ML)

½ cup (125 ml) cantaloupe chunks

¼ cup (60 ml) honeydew chunks

¼ cup (60 ml) watermelon chunks

1 ripe banana

1 pitted medjool date, or 2 pitted regular or deglet noor dates

Juice of ½ lime

MELON SALAD

MAKES 8 CUPS (2 L)

½ cantaloupe, peeled, seeded, and cut into chunks (about 2 cups/500 ml)

¼ honeydew melon, peeled, seeded, and cut into chunks (about 2 cups/500 ml)

¼ watermelon, peeled, seeded, and cut into chunks (about 4 cups/1 L)

½ cup (125 ml) pecans

To make the dressing, combine all the ingredients in a blender. Process until smooth.

To make the salad, combine the cantaloupe, honeydew, and watermelon in a large bowl. Add the dressing and toss until evenly mixed. Garnish with the pecans.

Per one-half recipe (4 cups/1 L): calories: 519, protein: 8 g, fat: 22 g, carbohydrate: 85 g (50 g from sugar), dietary fiber: 8 g, calcium: 82 mg, copper: 680 mcg, iron: 2.6 mg, magnesium: 134 mg, phosphorus: 189 mg, potassium: 1792 mg, sodium: 74 mg, zinc: 2.3 mg, thiamin: 0.5 mg, riboflavin: 0.2 mg, niacin: 5.5 mg, pyridoxine: 0.8 mg, folate: 113 mcg, pantothenic acid: 1.8 mg, vitamin B₁₂: 0 mcg, vitamin A: 460 mcg, vitamin C: 150 mg, vitamin E: 1.4 mg, vitamin K: 12 mcg, omega-6 fatty acids: 6.2 g, omega-3 fatty acids: 0.5 g

Percentage of calories from: protein 6%, fat 34%, carbohydrate 60%

The sauce makes these spring rolls truly divine. Serve the rolls as a hearty appetizer, an entrée with soup, or a packed lunch.

Thai Spring Rolls

WITH SPICY PECAN SAUCE

MAKES 6 SPRING ROLLS; 2 SERVINGS OR 6 HORS D’OEUVRES

SPICY PECAN SAUCE

MAKES ⅜ CUP (48 ML) SAUCE

¾ cup (185 ml) pecans, or ¼ cup (60 ml) peanut butter

1 tablespoon (15 ml) freshly squeezed lime juice

1 tablespoon (15 ml) flaxseed oil

1 tablespoon (15 ml) maple syrup or agave syrup

1 teaspoon (5 ml) miso

1 teaspoon (5 ml) apple cider vinegar or additional lime juice

1 clove garlic, pressed

½ teaspoon (2 ml) grated fresh ginger

Dash chili powder or cayenne

To make the sauce, process the pecans in a blender until they form a paste. Add the lime juice, oil, maple syrup, miso, vinegar, garlic, ginger, and chili powder. Process into a smooth sauce. Stored in a sealed container in the refrigerator, Spicy Pecan Sauce will keep for 5 days.

To make the rolls, cut each collard leaf in half lengthwise (to make 6 pieces), slicing out the spine. Lay the leaves vertically in front of you. On each half leaf, spread about 1 tablespoon (15 ml) of the Spicy Pecan Sauce, covering the leaf to the edges. Layer one-sixth of the vegetables on each half leaf in this order: carrots, cucumber, mung bean sprouts, parsley, avocado, and alfalfa sprouts. Roll up each leaf tightly. If necessary, secure each roll with a toothpick to keep it closed.

Per one-half recipe: calories: 571, protein: 11 g, fat: 49 g, carbohydrate: 33 g (14 g from sugar), dietary fiber: 13 g, calcium: 184 mg, copper: 940 mcg, iron: 3.9 mg, magnesium: 121 mg, phosphorus: 246 mg, potassium: 1051 mg, sodium: 182 mg, zinc: 182 mg, thiamin: 0.5 mg, riboflavin: 0.4 mg, niacin: 5.9 mg, pyridoxine: 0.5 mg, folate: 215 mcg, pantothenic acid: 1.7 mg, vitamin B₁₂: 0 mcg, vitamin A: 563 mcg, vitamin C: 61 mg, vitamin E: 5.4 mg, vitamin K: 310 mcg, omega-6 fatty acids: 11.6 g, omega-3 fatty acids: 4.3 g

Percentage of calories from: protein 7%, fat 72%, carbohydrate 21%

THAI SPRING ROLLS

MAKES 6 ROLLS

3 large collard leaves

1 cup (250 ml) shredded carrots

1 (3-inch/8-cm) piece cucumber, peeled and julienned

1 cup (250 ml) mung bean sprouts (see sidebar, page 282)

½ cup (125 ml) chopped fresh parsley or cilantro

½ ripe avocado, sliced

1 cup (250 ml) alfalfa sprouts

Rice Paper and Lettuce Wraps: Replace the collard leaves with 6 rice paper sheets and 6 lettuce leaves. Immerse each rice paper sheet in warm water for a few seconds until it softens. Place it on a flat surface and lay a lettuce leaf on top. Spread about 1 tablespoon of the Spicy Pecan Sauce on the lettuce leaf. Layer the carrots, cucumber, mung bean sprouts, parsley, avocado, and alfalfa sprouts as directed for the collard leaves. Roll up the rice paper sheet and lettuce together over the filling, tucking in the ends as you go. (Although rice paper is not raw, it holds the wrap together very well.)

TIP: If the collard leaves are too stiff to roll, immerse them in almost-boiling water for 30 seconds to soften and wilt them.

Veggie Fillings: Create your own combination of vegetable fillings. Try grated zucchini, finely chopped broccoli, diced red sweet pepper, finely sliced celery, broccoli sprouts, finely chopped napa cabbage or lettuce, or other vegetables of your choice.

Napa Cabbage Wraps: Replace the collard leaves with 6 leaves of napa cabbage. Immerse the leaves in almost-boiling water for 30 seconds to soften and wilt them. Fill and roll as directed.

Wild rice is the seed of a grass that grows in shallow lake waters and slow-flowing streams. It is threshed into canoes by First Nations people and smoked according to traditional methods. As a result, it is not strictly a raw food. When placed in warm, wet conditions, it will “bloom” and soften to a fluffy texture. Wild rice is gluten free, and it is high in protein, including the amino acid lysine. It also provides B vitamins (niacin, riboflavin, and thiamin), calcium, and iron. This colorful dish is great for a summer picnic or a festive winter holiday meal, or even for breakfast. The rich, deep flavor of the wild rice is accentuated by the sweetness of the berries and the nip of fresh ginger.

Wild Rice Salad

WITH PECANS AND CRANBERRIES

MAKES 5½ CUPS (1375 ML)

SALAD

MAKES 5½ CUPS (1,375 ML)

1 cup (250 ml) wild rice, bloomed (see sidebar, page 295)

½ cup (125 ml) red sweet pepper, diced

½ cup (125 ml) dried cranberries

½ cup (125 ml) chopped pecans

½ cup (125 ml) chopped green onion

CITRUS DRESSING

MAKES 6 TABLESPOONS (90 ML)

¼ cup (60 ml) freshly squeezed orange juice

2 tablespoons (30 ml) extra-virgin olive oil (optional)

2 teaspoons (10 ml) minced fresh ginger

1 teaspoon (5 ml) salt

GARNISH

Lime wedges

To make the salad, combine all the ingredients in a large bowl.

To make the dressing, put all the ingredients in a jar or a small bowl. Seal the jar and shake well or whisk until well combined.

To assemble, pour the dressing over the salad and stir until well mixed. Garnish with lime wedges if desired.

Per one-quarter recipe: calories: 324, protein: 8 g, fat: 12 g, carbohydrate: 49 g (14 g from sugar), dietary fiber: 6 g, calcium: 33 mg, copper: 430 mcg, iron: 1.7 mg, magnesium: 100 mg, phosphorus: 238 mg, potassium: 348 mg, sodium: 595 mg, zinc: 3.3 mg, thiamin: 0.2 mg, riboflavin: 0.2 mg, niacin: 5.2 mg, pyridoxine: 0.3 mg, folate: 60 mcg, pantothenic acid: 0.7 mg, vitamin B₁₂: 0 mcg, vitamin A: 32 mcg, vitamin C: 39 mg, vitamin E: 1.2 mg, vitamin K: 29 mcg, omega-6 fatty acids: 3.4 g, omega-3 fatty acids: 0.3 g

Percentage of calories from: protein 10%, fat 32%, carbohydrate 58%

How to Bloom Wild Rice

MAKES 3½ CUPS (875 ML TO 1 L)

Bloomed wild rice may be used in a salad or for a pilaf. Mix it with your choice of fruits and nuts, or take it in a savory direction by adding grated or chopped vegetables, seeds, and your choice of dressing.

1 cup (250 ml) wild rice

Put the wild rice in a 1-quart (1-L) jar. Fill the jar with water, close the lid, and put in a dehydrator set at 105 degrees F (40 degrees C) for about 24 hours, or until the rice has “bloomed” (that is, the rice kernels will have opened up and softened to a fluffy texture). The rice may require less time to bloom if the temperature of the dehydrator is set a little higher.

At earlier stages, it might appear as though the rice has bloomed because many of the kernels will have opened up. Look carefully at the jar. If you are unsure whether the rice is ready, open up the jar and look for unbloomed kernels. Taste one to see if it is still hard. If it is, you will need to let the rice soak in the dehydrator a little longer.

Once the rice has bloomed, drain it in a fine-mesh sieve. Stored in a sealed container in the refrigerator, bloomed wild rice will keep for 4 days.

This jewel-like salad is excellent tossed with Orange-Ginger Dressing (page 287) or Lemon-Tahini Dressing (page 275). For a different twist, try Orange–Poppy Seed Dressing (page 283) or Liquid Gold Dressing (page 276). Alternatively, offer several dressings at the table and let each guest choose his or her favorite.

Ruby Red SALAD

MAKES ABOUT 7 CUPS (1.75 L); 4 GENEROUS SERVINGS

3 cups (750 ml) grated carrots

2 cups (500 ml) grated beets

1 cup (250 ml) chopped fresh parsley

½ cup (125 ml) dried cranberries

½ cup (125 ml) coarsely chopped walnuts

2 tablespoons (30 ml) sliced fresh chives (optional)

Salad dressing of your choice

Salt

Ground black pepper

Seeds from ½ pomegranate (optional)

Combine the carrots, beets, parsley, cranberries, walnuts, and optional chives in a large bowl. Add the salad dressing to taste and stir until the vegetables are thoroughly coated. Season with salt and pepper to taste. Top with the optional pomegranate seeds if desired. Serve immediately.

VARIATION: Add 1 to 2 chopped red apples.

Per 1¾ cups (435 ml) without salad dressing: calories: 221, protein: 5 g, fat: 11 g, carbohydrate: 30 g (20 g from sugar), dietary fiber: 6 g, calcium: 78 mg, copper: 360 mcg, iron: 2.4 mg, magnesium: 59 mg, phosphorus: 122 mg, potassium: 669 mg, sodium: 124 mg, zinc: 1.1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 2.4 mg, pyridoxine: 0.3 mg, folate: 134 mcg, pantothenic acid: 0.5 mg, vitamin B₁₂: 0 mcg, vitamin A: 801 mcg, vitamin C: 30 mg, vitamin E: 1 mg, vitamin K: 277 mcg, omega-6 fatty acids: 6 g, omega-3 fatty acids: 1.4 g.

Percentage of calories from: protein 8%, fat 41%, carbohydrate 51%

The items listed here will allow you to make a wide range of salads, from simple to gourmet. Select one or two items from the various groups for each meal. Change the combinations from one meal to the next and introduce other choices to create an endless array of interesting salads. Place bowls of ingredients on the table and let diners select their favorites, or just toss everything together in a big salad bowl. Prepare the ingredients using a single technique, such as julienne, or get creative and give each ingredient a unique treatment or shape.

Whole-Meal SALAD BAR

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

EDIBLE PODS AND PEAS

green peas

snow peas

sugar snap peas

FRUIT VEGETABLES

avocados

cucumbers

olives

peppers, sweet (orange, red, or yellow)

tomatoes

winter squash

zucchini or other summer squash

FLOWERING VEGETABLES

broccoli

broccoflower

broccolini

cauliflower

LEAFY VEGETABLES

arugula, dandelion greens, endive, radicchio, or watercress

cabbage (green or red)

collard greens or kale

lettuce (such as butterhead, leaf, or romaine)

napa cabbage

purslane

spinach

spring mix